Tuesday, February 10, 2009

Dijon Mustard Chicken Fricassee

OK, I made the marinade with D's help. He made the rest. I forgot to put the thyme in, but he just added it in later.
For the marinade, I had to add some chicken broth and oil to it, because it wouldn't have coated the chicken (too thick). We used chicken thighs because they were $0.99/lb.

It was really good. We had with broccoli and mashed potatoes.

Dijon Mustard Chicken Fricassee

Factor at least eight hours into your prep time for the chicken to marinate in the herb-mustard mixture. You can make this dish up to one day ahead. Cool, cover, and refrigerate cooked chicken in reduced sauce. Reheat over low heat. Serve with a whole grain like wild rice, and fill the plate with haricot verts or a crisp green salad.

1/4 cup Dijon mustard
1/4 cup chopped fresh parsley, divided
1 tablespoon chopped fresh thyme, divided
3 pounds chicken pieces, skinned
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1 1/2 cups chopped onion (about 1 large)
3 garlic cloves, minced
1 cup dry white wine
1 cup fat-free, less-sodium chicken broth

1. Combine mustard, 1 tablespoon parsley, 1 1/2 teaspoons thyme, and chicken in a large zip-top plastic bag; toss well to coat. Chill 8 hours or overnight.

2. Remove chicken from bag, and discard marinade. Sprinkle chicken with salt and black pepper. Heat olive oil in a large Dutch oven over medium-high heat. Add chicken to pan, and cook 5 minutes on each side or until browned. Remove from pan.

3. Add chopped onion to pan, and sauté 5 minutes or until tender, stirring frequently. Add garlic to pan, and sauté 1 minute, stirring constantly. Stir in wine and chicken broth, scraping pan to loosen browned bits. Stir in 1 tablespoon parsley and remaining 1 1/2 teaspoons thyme. Return chicken to pan. Cover, reduce heat, and simmer 25 minutes or until chicken is done. Remove chicken from pan with a slotted spoon. Keep warm.

4. Cook sauce, uncovered, over medium heat 4 minutes or until slightly thick. Pour sauce over chicken, and sprinkle with remaining 2 tablespoons parsley.

Yield: 4 servings (serving size: about 5 ounces chicken and 1/2 cup sauce)

CALORIES 244 ; FAT 10.6g (sat 2.4g,mono 5.2g,poly 2g); CHOLESTEROL 80mg; CALCIUM 44mg; CARBOHYDRATE 7.8g; SODIUM 527mg; PROTEIN 28.2g; FIBER 1.5g; IRON 2.1mg

Cooking Light, JANUARY 2009

Stir-Fried Shrimp with Garlic and Chile Sauce

OK, this was really good. But 8 servings?!?! No way. We got 3 good servings out of it, and if we had measured, we would have gotten 4.

I wish it had been a little hotter. But that's what chile garlic sauce is for. Will have again.
We had with rice and sugar snap peas. I mixed everything together. D ate everything separately.

Stir-Fried Shrimp with Garlic and Chile Sauce

A platter of succulent stir-fried orange-pink shrimp symbolizes gold coins (wealth) and good fortune for the coming year. Order fresh shrimp from the fishmonger; have it peeled and deveined while you shop for the rest of the menu.

1/2 cup fat-free, less-sodium chicken broth
2 teaspoons cornstarch
1 teaspoon sugar

2 teaspoons Shaoxing (Chinese rice wine) or dry sherry
2 teaspoons low-sodium soy sauce
1/4 teaspoon white pepper
1 tablespoon canola oil
1 1/2 pounds large shrimp, peeled and deveined
2 tablespoons minced garlic
1 1/2 teaspoons minced peeled fresh ginger
1 jalapeño pepper, seeded and finely chopped
1/2 cup (1-inch) slices green onions
1/2 teaspoon dark sesame oil
Cilantro sprigs (optional)

1. Combine first 6 ingredients in a small bowl, stirring with a whisk.

2. Heat a wok or large skillet over high heat. Add canola oil to pan. Add shrimp to pan; stir-fry 1 minute or until shrimp begin to turn pink. Add garlic, ginger, and jalapeño; stir-fry 1 minute. Stir in broth mixture; cook 1 minute or until shrimp are done and sauce is thickened, stirring constantly. Remove from heat; stir in onions and sesame oil. Garnish with cilantro sprigs, if desired.

Yield: 8 servings (serving size: 1/2 cup)

CALORIES 120 ; FAT 3.5g (sat 0.5g,mono 1.4g,poly 1.2g); CHOLESTEROL 129mg; CALCIUM 53mg; CARBOHYDRATE 3.4g; SODIUM 200mg; PROTEIN 17.7g; FIBER 0.3g; IRON 2.2mg

Cooking Light, JANUARY 2009

Thursday, February 5, 2009

Chicken Saute with Caramelized Ginger Sauce

This was good. It needs some tweaking though. It could also be that we didn't have chile paste so we used Sriracha. So it just needed a little more zing. D said it was really easy to make, so I'm sure this will get in on the rotation. We had with rice.

Chicken Sauté with Caramelized Ginger Sauce

This recipe from Helene An uses simple ingredients with Asian flair. Serve over rice with steamed bok choy.

1 tablespoon canola oil
2 tablespoons sugar
1 1/2 tablespoons low-sodium soy sauce
1 teaspoon chile paste with garlic (such as sambal oelek)
1 teaspoon grated fresh ginger
3/4 cup fat-free, less-sodium chicken broth
1 teaspoon sesame oil
4 (6-ounce) skinless, boneless chicken breast halves, thinly sliced
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt

1. Heat canola oil in a large nonstick skillet over medium heat. Add sugar to pan; cook 1 minute or until sugar dissolves and is lightly browned. Combine soy sauce, chile paste, and ginger in a small bowl; add to pan. Add chicken broth, sesame oil, and chicken to pan; cook 5 minutes or until chicken is done, stirring occasionally. Remove chicken from pan with a slotted spoon. Simmer sauce 10 minutes or until slightly thickened. Return chicken to pan; toss to coat. Sprinkle evenly with pepper and salt.

Yield: 4 cups (serving size: 1 cup)

CALORIES 351 (20% from fat); FAT 7.8g (sat 1.3g,mono 3.3g,poly 2.2g); IRON 2mg; CHOLESTEROL 148mg; CALCIUM 30mg; CARBOHYDRATE 7.2g; SODIUM 557mg; PROTEIN 59.4g; FIBER 0.1g

Cooking Light, MAY 2008

Monday, February 2, 2009

Chili Verde

D made this for the Super Bowl. We didn't use an Anaheim chile, but I don't know what kind we used. It was a big red dried out looking thing. D used 2 jalapenos. It was very good.

Chili Verde

This popular New Mexican dish is essentially a green chile stew often made with pork.

1 teaspoon canola oil
1/4 teaspoon salt
1/2 teaspoon black pepper, divided
2 pounds boneless pork shoulder (Boston butt), trimmed and cut into 1-inch pieces
3 cups chopped onion (about 2)
1/4 cup chopped seeded Anaheim chile
2 tablespoons chopped seeded jalapeño pepper (about 1)
2 garlic cloves, crushed
3 cups fat-free, less-sodium chicken broth
2 teaspoons dried oregano
1 teaspoon ground cumin
1 teaspoon ground coriander
5 (11-ounce) cans whole tomatillos, drained and chopped (D doesn't drain or chop, it cooks down)
1/4 cup chopped fresh cilantro
6 cups hot cooked long-grain rice
8 lime wedges

Preheat oven to 400°.

Heat oil in a large Dutch oven over medium-high heat. Sprinkle salt and 1/4 teaspoon black pepper over pork. Add pork to pan; cook 8 minutes or until browned. Remove from pan. Add onion, chile peppers, and garlic; sauté 5 minutes. Return pork to pan. Add remaining 1/4 teaspoon black pepper, broth, oregano, cumin, coriander, and tomatillos; bring to a boil. Cover and bake at 400° for 1 hour. Stir in cilantro. Cover and bake an additional 30 minutes or until pork is tender. Cool completely. Place mixture in an airtight container or heavy-duty zip-top plastic bag; freeze.

Thaw pork mixture overnight in refrigerator. Reheat in microwave or place mixture in a large saucepan over medium heat and cook until thoroughly heated, stirring frequently. Serve over rice. Garnish with lime wedges.

Yield: 8 servings (serving size: 3/4 cup rice, 1 cup pork mixture, and 1 lime wedge)

CALORIES 437 (30% from fat); FAT 14.5g (sat 3.8g,mono 5.6g,poly 1.3g); IRON 4.3mg; CHOLESTEROL 81mg; CALCIUM 65mg; CARBOHYDRATE 46.2g; SODIUM 591mg; PROTEIN 28.9g; FIBER 6.3g

Cooking Light, MAY 2007

Herb-Crusted Salmon with Mixed Greens Salad

D made this. He used dry ingredients...the usual conversion...I don't know it off the top of my head. Fresh Parsley and Lemon Rind though. And we didn't have the Mixed Green Salad.

It was delicious. I wanted seconds, but he only made 2 servings. We had with a vegetable...I just can't remember what one.

Update: We had the Mixed Green Salad. The dressing tasted like Dijon and Lemon juice.

Herb-Crusted Salmon with Mixed Greens Salad

Chopped fresh herbs dress up salmon fillets, which are a great source of heart-healthy omega-3 fatty acids. The homemade vinaigrette brightens salad greens while keeping calories and fat in check. Serve salmon with lemon wedges.

1/2 cup dry breadcrumbs
2 teaspoons chopped fresh oregano
2 teaspoons chopped fresh rosemary
2 teaspoons chopped fresh flat-leaf parsley
1 1/2 teaspoons grated lemon rind
1/2 teaspoon black pepper
2 garlic cloves, minced
4 (6-ounce) salmon fillets (about 1 inch thick), skinned
Cooking spray
1/4 teaspoon kosher salt

1 tablespoon fresh lemon juice
1 tablespoon extravirgin olive oil
1 teaspoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
4 cups mixed salad greens

1. To prepare salmon, combine the first 7 ingredients in a shallow dish or pie plate. Lightly coat both sides of fillets with cooking spray, and sprinkle evenly with 1/4 teaspoon salt. Dredge both sides of fillets in breadcrumb mixture.

2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fillets to pan; cook 3 minutes. Reduce heat to medium; carefully turn fillets over. Cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

3. To prepare salad, combine juice, oil, mustard, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Add mixed greens; toss gently to coat. Place 2/3 cup salad on each of 4 plates; top each serving with 1 fillet.

Yield: 4 servings

CALORIES 256 (33% from fat); FAT 9.5g (sat 2g,mono 4.6g,poly 2.2g); IRON 2mg; CHOLESTEROL 70mg; CALCIUM 110mg; CARBOHYDRATE 9g; SODIUM 399mg; PROTEIN 32.1g; FIBER 1.8g

Cooking Light, APRIL 2008

Chicken and Rice with Cilantro-Poblano Sauce

This was one of those meals that is probably really good if you don't eat out often. But for me it seemed like one of those meals where you go to a Restaurant and get a meal from the "Healthy" Section. I wanted some cream sauce, I wanted some cheese. I thought the chicken was really bland the first day.

Left overs on the other hand, kicked ass. So we will have again. Not to mention D said it was easy.

Chicken and Rice with Cilantro-Poblano Sauce

I like to serve this with a green salad and crusty bread. It's easy to prepare, so it can be served as an everyday meal or dressed up with your favorite glass of wine for dinner guests. —Charlene Chambers, Ormond Beach, FL

3/4 cup chopped green onions, divided
1/4 cup fresh cilantro leaves
1/2 teaspoon sea salt, divided
1/4 teaspoon black pepper, divided
1 (14-ounce) can fat-free, less-sodium chicken broth, divided
1 poblano chile, seeded and chopped
2 garlic cloves, minced and divided
2 tablespoons olive oil, divided
1 (8-ounce) package sliced cremini mushrooms
1 cup uncooked long-grain rice
1/2 cup water
1 teaspoon ground cumin
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon butter
4 (6-ounce) skinless, boneless chicken breast halves
1 teaspoon olive oil
3/4 cup grape or cherry tomatoes, halved
Cilantro sprigs (optional)

1. Combine 1/4 cup green onions, cilantro leaves, 1/4 teaspoon salt, 1/8 teaspoon pepper, 1/2 cup broth, chile, and 1 garlic clove in a food processor; process until blended.

2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 1/4 cup onions, mushrooms, and remaining garlic clove to pan; sauté 2 minutes. Add cilantro mixture, remaining 1 1/4 cups broth, rice, 1/2 cup water, and cumin to pan; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed. Remove from heat; cover and let stand 5 minutes. Add parsley to rice mixture; fluff with a fork.

3. Heat remaining 1 tablespoon oil and butter in a large skillet over medium-high heat. Sprinkle chicken with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; cut each chicken piece crosswise into 1/2-inch slices.

4. Heat 1 teaspoon olive oil in a small saucepan over medium-high heat. Add remaining 1/4 cup onions and tomatoes; sauté 2 minutes. Arrange 1 cup rice mixture on each of 4 plates; top each serving with 1 breast half and 2 tablespoons tomato mixture. Garnish with cilantro sprigs, if desired.

Yield: 4 servings

CALORIES 501 (28% from fat); FAT 15.7g (sat 4.2g,mono 8.1g,poly 2.1g); IRON 5mg; CHOLESTEROL 102mg; CALCIUM 94mg; CARBOHYDRATE 45.7g; SODIUM 609mg; PROTEIN 42.1g; FIBER 3.8g

Cooking Light, JUNE 2008