Thursday, May 21, 2009

Chipotle Lime Flank Steak

So D made this. He didn't use the garlic oil, because we don't have any. He upped the garlic. Also we used a London Broil because it was on sale for $3. Finally, we didn't do the reserve marinade thing, because the one time we have done it, we got food poisoning (not on this recipe), so no reserve marinades in our house.

Taste was fantastic. The flavors went all the way through the steak. We had with Fiesta Rice which complimented this well.


Chipotle Lime Flank Steak

Source: CLBB
Serves: 4
Posted by: Kate (KateWD)
October 20, 2004

Notes: Nutritionals exclude garlic oil, I did use the oil, which would add 1.5 HU’s per serving. Leftovers make great fajitas.

Ingredients:
1 (1 1/2 pound) flank steak
4 chipotle chiles canned in Adobo
1/2 cup fresh lime juice
1/2 cup honey
1/2 cup (about 1/2 of a bunch) chopped cilantro
3 tablespoons Dijon mustard
2 tablespoons garlic oil
1 1/2 tablespoons minced garlic
1 1/2 teaspoons ground cumin
1/2 teaspoon ground allspice
salt and fresh ground black pepper

Combine all ingredients for marinade. Marinate flank steak in the refrigerator 8 hours or
overnight. Remove steak from marinade and reserve marinade. Grill or broil to desired degree of doneness.

Meanwhile, as steak is grilling, bring marinade to a boil and boil until slightly reduced and thickened. Serve sauce over thinly sliced steak.

Nutritional Info: Per Serving (4 servings excluding garlic oil): 200 Calories; 3g Fat (13.8% calories from fat); 7g Protein; 40g Carbohydrate; 2g Dietary Fiber; 14mg Cholesterol; 254mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 1/2 Other Carbohydrates.

Wednesday, May 20, 2009

Feta-Stuffed Chicken

So this was pretty good. D forgot the breadcrumbs. While eating it he mentioned it would be better with breadcrumbs. We used regular feta, not flavored because Kroghetto had the kind listed as $7.99 which we said Hell to the No!

We split the salad in half (not fourths).

Will have again. We had with Creamy Orzo Pasta.

Feta-Stuffed Chicken


4 (4-ounce) skinned, boned chicken breast halves
1/4 cup dry breadcrumbs
1/4 cup (1 ounce) crumbled feta cheese with basil and tomato
Vegetable cooking spray
1 1/2 teaspoons margarine, melted
3 cups torn spinach
1/2 cup chopped fresh basil
1 tablespoon balsamic vinegar
1 teaspoon olive oil
1/8 teaspoon pepper

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Dredge chicken in breadcrumbs. Spoon 1 tablespoon of cheese onto each piece of chicken, and fold chicken in half. Place folded breast halves in an 8-inch square baking dish coated with cooking spray. Drizzle margarine over chicken. Bake at 400° for 25 minutes or until done.
Combine spinach and basil in a bowl, and drizzle with vinegar and oil. Sprinkle pepper over salad; toss well. Serve chicken over salad.

Yield: 4 servings (serving size: 1 chicken breast half and 3/4 cup salad)

CALORIES 207 (27% from fat); FAT 6.2g (sat 1.9g,mono 2.3g,poly 1.1g); PROTEIN 29.6g; CHOLESTEROL 71mg; CALCIUM 114mg; SODIUM 237mg; FIBER 2g; IRON 2.4mg; CARBOHYDRATE 7g

Cooking Light, JUNE 1995

Friday, May 8, 2009

Chicken Breasts with Mushroom Sauce

I made this yesterday. I didn't like it. It was a lot of pans, and on top of that, it was bland. Morels were too expensive so I used cremini's. This had no zing and bleh...
Campbells Cream of Mushroom ontop of chicken would have been more tasty.

Chicken Breasts with Mushroom Sauce


Butter and whipping cream add a wonderful lushness to this savory pan gravy, which features fresh morel and button mushrooms.

6 (6-ounce) skinless, boneless chicken breast halves
3 tablespoons butter, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 ounces morel mushrooms
4 ounces button mushrooms, thinly sliced
2 cups fat-free, less-sodium chicken broth
1/4 cup whipping cream
4 1/2 cups hot cooked egg noodles
Fresh flat-leaf parsley sprigs (optional)


1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or small heavy skillet. Heat 2 teaspoons butter in a large nonstick skillet over medium heat. Sprinkle chicken evenly with salt and pepper. Add 2 breast halves to pan, and cook for 3 minutes on each side or until done. Repeat procedure twice with 4 teaspoons butter and remaining chicken. Keep warm.

2. Melt remaining 1 tablespoon butter in pan over medium-high heat. Add mushrooms to pan; sauté 5 minutes or until moisture evaporates, stirring frequently. Remove mushroom mixture from pan. Add broth to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced to 1 cup (about 5 minutes). Return mushroom mixture to pan. Stir in cream; cook 2 minutes or until slightly thick, stirring occasionally.

3. Place 3/4 cup egg noodles on each of 6 plates. Cut each chicken breast half into 1-inch-thick strips. Top each serving with 1 chicken breast half and about 1/3 cup mushroom mixture. Garnish each serving with parsley sprigs, if desired.

Yield: 6 servings

CALORIES 452 ; FAT 14.2g (sat 7g,mono 3.8g,poly 1.6g); CHOLESTEROL 162mg; CALCIUM 49mg; CARBOHYDRATE 32.2g; SODIUM 489mg; PROTEIN 47g; FIBER 2.2g; IRON 3.4mg

Cooking Light, MAY 2009

Thai Chicken Sauté

I made this. It was super easy. Result...spicy but good. Totally liked it.

Thai Chicken Sauté


Use less hot sauce for milder flavor.

1 (3 1/2-ounce) bag boil-in-bag rice
1 1/2 pounds chicken breast tenders

1 tablespoon cornstarch
1 tablespoon fish sauce
4 teaspoons canola oil, divided

1 cup sliced onion
2 teaspoons bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/2 cup light coconut milk
2 tablespoons Sriracha (hot chile sauce, such as Huy Fong)
1 tablespoon sugar
1 tablespoon fresh lime juice
2 tablespoons chopped fresh cilantro
4 lime wedges


Cook rice according to package directions, omitting salt and fat. Keep warm.

Toss chicken with cornstarch and fish sauce. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 5 minutes. Remove chicken from pan. Heat remaining 1 teaspoon oil in pan. Add onion, garlic, and ginger to pan; sauté 1 minute. Return chicken to pan; cook 1 minute or until done. Stir in coconut milk, Sriracha, sugar, and juice; cook 45 seconds or until thoroughly heated. Sprinkle each serving with 1 1/2 teaspoons cilantro. Serve chicken mixture over rice with lime wedges.

Yield: 4 servings (serving size: 1 1/2 cups chicken mixture, 1/2 cup rice, and 1 lime wedge)

CALORIES 403 (24% from fat); FAT 10.8g (sat 3.1g,mono 4.3g,poly 2.4g); IRON 2.4mg; CHOLESTEROL 108mg; CALCIUM 32mg; CARBOHYDRATE 31.4g; SODIUM 650mg; PROTEIN 42.6g; FIBER 0.5g

Cooking Light, MARCH 2007

Thursday, May 7, 2009

Coconut Curried Chicken

Bland, bland, bland! We didn't like this dish at all. It just tasted like plain chicken.
EW! Although we each ate a portion we threw away any left overs. That never happens!

Coconut Curried Chicken


Lush coconut milk and sultry green curry paste let you enjoy authentic Thai flavor in this quick entrée. You can use cooked, peeled, and deveined shrimp instead of chicken. Just add the shrimp at the end to heat it up.

1 1/2 cups water, divided
2/3 cup uncooked couscous
1 cup light coconut milk
1 tablespoon cornstarch
1 tablespoon fish sauce
2 teaspoons sugar
2 teaspoons bottled minced garlic
2 teaspoons bottled minced ginger
1 teaspoon green curry paste
2 teaspoons vegetable oil, divided
1 pound chicken breast tenders
1/2 teaspoon salt, divided
1 cup frozen green peas
1/2 cup prechopped onion
1 (8-ounce) package presliced mushrooms
1 teaspoon lime juice
Lime wedges (optional)


Bring 1 cup of water to a boil in a medium saucepan. Stir in couscous, and cover and remove from heat. Let stand 5 minutes. Fluff with a fork.

While couscous cooks, combine 1/2 cup water, coconut milk, and next 6 ingredients (through curry paste), stirring well with a whisk.

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt. Add chicken to pan; cook 6 minutes or until done, turning once. Remove from pan; keep warm.

Add remaining 1 teaspoon oil to pan. Add peas, onion, and mushrooms; cook 3 minutes or until mushrooms are tender. Add coconut milk mixture and 1/4 teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 1 minute. Add chicken and lime juice to pan; cook 1 minute or until thoroughly heated. Serve over couscous; garnish with lime wedges, if desired.

Yield: 4 servings (serving size: 1 1/2 cups chicken mixture and 1/2 cup couscous)

CALORIES 361 (18% from fat); FAT 7.2g (sat 2.6g,mono 1.8g,poly 1.2g); IRON 2.2mg; CHOLESTEROL 66mg; CALCIUM 39mg; CARBOHYDRATE 38.1g; SODIUM 778mg; PROTEIN 34.4g; FIBER 4.4g

Cooking Light, SEPTEMBER 2004

Tuesday, May 5, 2009

Smoked Paprika Pork Chops with Bell Pepper and Corn Relish

So I prepped this, and D made it when he got home. We had with the potatoes in the blurb below.
D wanted to know why we had never had this before, because it was super easy and super tasty.
I think the red bell pepper was the reason, as I'm not a huge fan, but if he makes this again, I could become one. Yum!

Smoked Paprika Pork Chops with Bell Pepper and Corn Relish


Accompany with refrigerated potato wedges tossed with garlic powder, ground red pepper, and salt, and roasted until crisp.

1 tablespoon olive oil
1/2 cup prechopped red onion
2 teaspoons bottled minced fresh ginger
1/3 cup chopped red bell pepper
1 teaspoon ground coriander
1/4 teaspoon dried thyme
1 (15.5-ounce) can no salt-added whole kernel corn, drained
1 teaspoon cider vinegar
3/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
1 1/2 teaspoons smoked sweet paprika
4 (4-ounce) center-cut boneless pork loin chops, trimmed
Cooking spray


Heat olive oil in a large nonstick skillet over medium-high heat. Add red onion and ginger; sauté 2 minutes or until tender. Add chopped red bell pepper, ground coriander, dried thyme, and corn; cook 3 minutes or until the bell pepper is tender, stirring occasionally. Stir in cider vinegar, 1/4 teaspoon salt, and 1/8 teaspoon black pepper; cook for 1 minute, stirring constantly. Spoon relish into a bowl.

Combine remaining 1/2 teaspoon salt, 1/8 teaspoon black pepper, and paprika; sprinkle evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side or until done. Serve with relish.

Yield: 4 servings (serving size: 1 pork chop and about 1/3 cup relish)

CALORIES 263 (30% from fat); FAT 8.9g (sat 2.5g,mono 4.5g,poly 1.2g); IRON 1.6mg; CHOLESTEROL 62mg; CALCIUM 39mg; CARBOHYDRATE 19.8g; SODIUM 508mg; PROTEIN 27.2g; FIBER 1.4g

Cooking Light, APRIL 2005

Sunday, May 3, 2009

Greek Lamb Burgers

These were really good. Of course we used gnd sirloin instead of turkey. The sauce needed some tweaking...we added McCormick's Greek seasoning, dill, garlic...all to taste.

Greek Lamb Burgers


Fresh rosemary, oregano, and lemon rind harmonize with the richness of lamb and feta cheese. If you don't want to make the sauce, serve with a drizzle of plain, fat-free yogurt. Tuck tomato slices and lettuce leaves into the pita pockets, if desired. Serve with fresh fruit and lemonade.


1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1 tablespoon chopped fresh rosemary
2 teaspoons grated lemon rind
2 teaspoons chopped fresh oregano
1/2 teaspoon salt
3 garlic cloves, minced
3/4 pound lean ground lamb
3/4 pound ground turkey breast
Cooking spray
3 (6-inch) pitas, cut in half
6 tablespoons Easy Tzatziki Sauce

Prepare grill.

Combine first 8 ingredients. Divide mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.

Place patties on a grill rack coated with cooking spray; grill 6 minutes on each side or until a thermometer registers 165°. Remove from grill; let stand 5 minutes. Place 1 patty in each pita half; drizzle each serving with 1 tablespoon Easy Tzatziki Sauce.

Yield: 6 servings (serving size: 1 stuffed pita half)

CALORIES 275 (34% from fat); FAT 10.3g (sat 4.4g,mono 3.6g,poly 0.8g); IRON 1.9mg; CHOLESTEROL 62mg; CALCIUM 78mg; CARBOHYDRATE 19.1g; SODIUM 576mg; PROTEIN 25.9g; FIBER 0.8g

Cooking Light, AUGUST 2007

Easy Tzatziki Sauce


Serve this tangy, creamy Greek sauce with lamb or beef, or any burger with Mediterranean or Middle Eastern spices. It's also a good dip for vegetable sticks or soft pita wedges. For a pretty embellishment, float a rosemary sprig on top of the dip.

This recipe goes with Greek Lamb Burgers

3/4 cup plain low-fat yogurt
2 tablespoons grated peeled seeded cucumber
1 1/2 teaspoons minced onion
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Combine all ingredients. Refrigerate in an airtight container for up to 2 days.



Yield: About 3/4 cup (serving size: 1 tablespoon)

CALORIES 10 (18% from fat); FAT 0.2g (sat 0.1g,mono 0.1g,poly 0.0g); IRON 0.0mg; CHOLESTEROL 1mg; CALCIUM 28mg; CARBOHYDRATE 1.2g; SODIUM 35mg; PROTEIN 0.8g; FIBER 0.0g

Cooking Light, AUGUST 2007

Jerk-Style Chicken

When I think Jerk chicken, I think spicy. This was not spicy but very flavorful. I really liked it. D said we should put cayenne in it next time. It was easy to make. I made the marinade.
We had with Caribbean Rice.

Jerk-Style Chicken


A Draper family friend from Haiti inspired this version of Caribbean jerk-style chicken. The chicken marinates quickly and is loaded with flavor.

1 teaspoon grated lime rind
1/4 cup fresh lime juice
1 tablespoon ground allspice
1 tablespoon brown sugar
1 to 2 tablespoons finely chopped jalapeño pepper (we used 2, 1 seeded, 1 not)
2 tablespoons olive oil
1 teaspoon salt
1 teaspoon coarsely ground black pepper
1 teaspoon dried thyme
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
3 garlic cloves, chopped
1/2 cup chopped onion
6 skinless, boneless chicken thighs (about 1 pound)
3 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Parsley sprigs (optional)
Lime slices (optional)


Combine first 12 ingredients in a blender; process until well blended. Pour mixture into a large heavy-duty zip-top plastic bag; add onion and chicken. Seal bag; marinate in refrigerator 1 to 2 hours, turning bag occasionally.

Prepare grill.

Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray. Grill chicken, covered, 5 minutes on each side or until done. Garnish with parsley and lime slices, if desired.

Yield: 6 servings (serving size: 2 thighs or 1 breast half)

CALORIES 169 (29% from fat); FAT 5.4g (sat 1.1g,mono 2.5g,poly 0.9g); IRON 1.3mg; CHOLESTEROL 84mg; CALCIUM 25mg; CARBOHYDRATE 2.6g; SODIUM 287mg; PROTEIN 26.1g; FIBER 0.8g

Cooking Light, MAY 2004

Caribbean Rice

Really good. We had to use up the coconut milk from earlier in the week, and because FFG said it was good. It needed a bit more salt. We had with Jerk Chicken.

Caribbean Rice


Photo by ALB


Ingredients
1 1/4 cups fat-free, less-sodium chicken broth
1 cup light coconut milk
1 cup long-grain parboiled rice (such as Uncle Ben's)
1 teaspoon olive oil
1 cup chopped onion
1 3/4 cups (1/4-inch) cubed peeled butternut squash
1 teaspoon chopped fresh or1/4 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground turmeric
1/4 teaspoon freshly ground black pepper
1 (15-ounce) can black beans, rinsed and drained


Preparation
Bring broth and coconut milk to a boil in a medium saucepan over medium-high heat; add rice. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 5 minutes.
Reduce heat to medium. Add squash; cook 8 minutes or until tender, stirring occasionally. Stir in thyme and remaining ingredients; cook 3 minutes or until thoroughly heated, stirring occasionally. Add rice to squash mixture, stirring to combine.


Yield: 6 servings (serving size: about 1 cup)

CALORIES 186 (14% from fat); FAT 2.9g (sat 1.5g,mono 0.7g,poly 0.1g); IRON 2.3mg; CHOLESTEROL 0.0mg; CALCIUM 32mg; CARBOHYDRATE 36.8g; SODIUM 502mg; PROTEIN 5.3g; FIBER 3.3g

Cooking Light, NOVEMBER 2002

Friday, May 1, 2009

Chicken Stroganoff Pasta

So D made this last night. He said it involves a lot of bowls, and was a bit on the PITA side to make because of it. I said it sounded like Stroganoff when I made it. The taste...it was on the bland side, we both thought. It needed more sherry. No zing.

I like Creamy Beef with Noodles better. We had with Caesar Salad.

Chicken Stroganoff Pasta


Stroganoff usually consists of thin slices of beef in a mushroom-sour cream sauce and served over noodles or rice pilaf. This version keeps the classic flavors but uses chicken in place of beef and incorporates sage for a twist. Be sure to use a large skillet so there's room enough to stir in the noodles at the end.


1 tablespoon butter
1 1/2 cups chopped onion (about 1 medium)
2 teaspoons finely chopped fresh sage
1 1/4 teaspoons salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 (8-ounce) package presliced mushrooms
1/4 cup all-purpose flour (about 1 ounce)
1 teaspoon paprika
1 pound skinless, boneless chicken breast halves
1 tablespoon olive oil
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons sherry
1 cup reduced-fat sour cream
1 tablespoon all-purpose flour
5 cups hot cooked wide egg noodles (about 8 ounces uncooked pasta)
1/4 cup chopped fresh parsley


Melt butter in a large nonstick skillet over medium-high heat. Add onion; sauté 5 minutes or until tender. Add sage, 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; sauté 5 minutes or until mushrooms begin to brown. Spoon mixture into a large bowl.

Combine 1/4 cup flour and paprika in a shallow dish. Cut each chicken breast half in half lengthwise; cut crosswise into 1/4-inch strips. Dredge chicken strips in flour mixture; shake off the excess flour mixture. Heat oil in pan over medium-high heat. Add chicken; sprinkle with 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. Sauté 4 minutes or until chicken is done. Add chicken to mushroom mixture.

Add broth and sherry to pan, scraping pan to loosen browned bits. Reduce heat to medium-low. Place sour cream in a small bowl; sprinkle with 1 tablespoon flour. Stir with a whisk until combined. Stir sour cream mixture and remaining 3/4 teaspoon salt into broth mixture. Stir in chicken mixture; cook 1 minute or until thoroughly heated. Add noodles and parsley; stir well to combine.

Yield: 6 servings (serving size: about 1 2/3 cups)

CALORIES 427 (28% from fat); FAT 13.5g (sat 5.7g,mono 4.7g,poly 1.6g); IRON 3.4mg; CHOLESTEROL 101mg; CALCIUM 96mg; CARBOHYDRATE 47g; SODIUM 625mg; PROTEIN 28.7g; FIBER 3g

Cooking Light, APRIL 2007