Friday, October 2, 2009
Tex-Thai Chicken Breasts
Ingredients:
3/4 cup bottled green salsa
1/4 cup unsweetened coconut milk
1 green onion, chopped (2 Tbsp.)
1/2 tsp. finely shredded lime peel
1 Tbsp. lime juice
1 Tbsp. chopped fresh cilantro
1 Tbsp. chopped fresh mint
1 tsp. green curry paste
1 tsp. grated fresh ginger
1 tsp. soy sauce
1 clove garlic, minced
4 skinless, boneless chicken breast halves (1-1/4 lb. total)
Chopped mango
Chopped cucumber
Fresh mint (optional)
1. For marinade, in a blender or food processor combine salsa, coconut milk, green onion, lime peel and juice, cilantro, mint, curry paste, ginger, soy sauce, and garlic. Cover and blend or process until nearly smooth. Remove 1/3 cup of the mixture for sauce; cover and chill until serving time.
2. Place chicken in a large resealable plastic bag set in a shallow dish. Pour remaining marinade over chicken; seal bag. Marinate in refrigerator for 1 to 2 hours, turning bag occasionally. Drain chicken, reserving marinade.
3. For a charcoal grill, grill chicken on rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chicken is no longer pink (170 degrees F), turning once and brushing with reserved marinade halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Cover and grill as above.) Serve chicken with mango and cucumber. Drizzle with reserved 1/3 cup marinade mixture. If desired, garnish with mint. Makes: 4 servings
Nutrition Facts
Nutrition facts per serving:
Calories 226
Total fat (g) 6
Saturated Fat (g) 3
Polyunsaturated Fat (g) 1
Cholesterol (mg) 82
Monounsaturated Fat (g) 0
Sodium (mg) 465
Carbohydrate (g) 8
Total sugar (g) 4
Fiber (g) 1
Protein (g) 34
Vitamin A (DV%) 0
Vitamin C (DV%) 15.352506
Calcium (DV%) 4
Iron (DV%) 11
Percent Daily values are base on a 2,000 calorie diet
Chef's Salad
Ingredients:
4 cups torn iceberg lettuce or leaf lettuce
4 cups torn romaine lettuce or fresh spinach
4 ounces cooked ham, chicken, turkey, beef, pork, or lamb, cut into bite-size pieces (about 1 cup)
4 ounces Swiss, cheddar, American, or provolone cheese, cut into bite-size pieces (1 cup)
2 hard-cooked eggs, sliced
2 medium tomatoes, cut into wedges, or 8 cherry tomatoes, halved
1 small green or red sweet pepper, cut into bite-size strips (1/2 cup)
1 cup croutons (optional)
1/2 cup bottled French salad dressing, ranch salad dressing, or desired salad dressing
Start to Finish:
30 minutes
1. In a large bowl toss greens. Divide greens among four large salad bowls or plates. Arrange meat, cheese, eggs, tomato, and sweet pepper on top of greens. If desired, sprinkle with croutons. Drizzle with some of the salad dressing and pass any remaining dressing. Makes 4 main-dish servings.
2. Italian Chef's Salad: Prepare as above, except use 2 ounces cooked chicken and 4 ounces mozzarella cheese. Omit eggs. Add 2 ounces sliced pepperoni; one 6-ounce jar quartered marinated artichoke heart quarters, drained; and 1/4 cup sliced, pitted ripe olives. For dressing, use a bottled Italian salad dressing or a creamy Italian salad dressing. Makes 4 main-dish servings.
3. Mexican Chef's Salad: Prepare as above, using cooked chicken, beef, or pork and cheddar cheese or Monterey Jack cheese. Omit eggs. Add one 4-ounce can diced green chili peppers, drained, and 1/4 cup sliced pitted ripe olives. Substitute corn chips for croutons. For dressing, stir together 1/4 cup bottled Thousand Island salad dressing and 1/4 cup bottled salsa.
Nutrition Facts
Nutrition facts per serving:
Calories 368
Total fat (g) 27
Saturated Fat (g) 9
Cholesterol (mg) 148
Sodium (mg) 730
Carbohydrate (g) 15
Fiber (g) 3
Protein (g) 18
Vitamin A (DV%) 0
Vitamin C (DV%) 0
Calcium (DV%) 29
Iron (DV%) 11
Percent Daily values are base on a 2,000 calorie diet
Fast Chicken and Rice
Ingredients:
1 8.8-ounce package cooked brown or white rice
1/2 cup frozen peas
1 pound chicken breast tenders, halved crosswise
1 tablespoon cooking oil
1/4 cup bottled stir-fry sauce
Packaged oven-roasted sliced almonds
Start to Finish:
10 min.
1. Stir peas into rice pouch. Heat in microwave according to package directions.
2. Meanwhile, in a large skillet, cook and stir chicken in hot oil over medium-high heat for 2 to 3 minutes or until no longer pink. Stir rice mixture into skillet. Stir in stir-fry sauce; heat through. Sprinkle each serving with almonds. Makes 4 servings.
Nutrition Facts
Nutrition facts per serving:
Calories 311
Total fat (g) 9
Saturated Fat (g) 1
Polyunsaturated Fat (g) 3
Cholesterol (mg) 66
Monounsaturated Fat (g) 2
Sodium (mg) 453
Carbohydrate (g) 25
Total sugar (g) 1
Fiber (g) 2
Protein (g) 31
Vitamin A (DV%) 0
Vitamin C (DV%) 2.952405
Calcium (DV%) 3
Iron (DV%) 8
Percent Daily values are base on a 2,000 calorie diet
Lamb & Peppers
Ingredients:
8 lamb loin or rib chops, cut 1 inch thick (about 2 pounds total)
Nonstick cooking spray
3 small green, red, and/or yellow sweet peppers, cut into 1-inch pieces
1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
2 cloves garlic, minced
1/4 cup sliced pitted green olives or ripe olives
Small whole chile peppers (optional)
Start to Finish:
25 minutes
1. Place chops on the unheated rack of a broiler pan. Broil 3 to 4 inches from heat for 10 to 15 minutes or until medium doneness (160 degrees F), turning once halfway through broiling time. Transfer to a serving platter.
2. Meanwhile, coat an unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add sweet peppers, oregano, and garlic to hot skillet. Cook and stir for 6 to 8 minutes or until sweet peppers are crisp-tender. Stir in olives; heat through. Spoon sweet pepper mixture over chops. If desired, garnish with whole chile peppers. Makes 4 servings.
Nutrition Facts
Nutrition facts per serving:
Calories 194
Total fat (g) 8
Saturated Fat (g) 2
Cholesterol (mg) 80
Sodium (mg) 275
Carbohydrate (g) 3
Fiber (g) 1
Protein (g) 26
Vitamin A (DV%) 0
Vitamin C (DV%) 0
Vegetables (d.e.) 1
Very Lean Meat (d.e.) 3.5
Percent Daily values are base on a 2,000 calorie diet
Spicy Sweet Chili
Ingredients:
8 oz. boneless beef top sirloin or top round steak
Nonstick cooking spray
1 medium onion, chopped
1 stalk celery, sliced
1 tsp. bottled minced garlic
1 cup water
1 15 1/4-oz. can pineapple tidbits (juice pack), undrained
1 15- to 15 3/4-oz. can chili beans with chili gravy, undrained
1 14 1/2-oz. can diced tomatoes, undrained
1 8-oz. can tomato sauce
1 Tbsp. packed brown sugar
2 tsp. chili powder
1/4 tsp. salt
1/8 tsp. cayenne pepper
Dairy sour cream (optional)
Nutrition Facts
Nutrition facts per serving:
Calories 325
Total fat (g) 2
Saturated Fat (g) 0
Polyunsaturated Fat (g) 0
Cholesterol (mg) 27
Monounsaturated Fat (g) 1
Sodium (mg) 750
Carbohydrate (g) 39
Total sugar (g) 19
Fiber (g) 8
Protein (g) 16
Vitamin A (DV%) 0
Vitamin C (DV%) 0
Percent Daily values are base on a 2,000 calorie diet
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