Tuesday, June 23, 2009

Rock Sugar Ginger Chicken (Bing Tong Gook Geung Gai)

D made this last night, amended. It was really good. Had a sweet and salty taste. Because he wasn't looking, he didn't think to make it with rice. He should have.
We will have again.

Rock Sugar Ginger Chicken (Bing Tong Gook Geung Gai)
(Our amended version)

6 bone-in chicken thighs (2 lb. total) (we used 4 boneless skinless thighs)
1 tablespoon salad oil (used olive oil)
6 ounces fresh ginger, scrubbed and thinly sliced (used 2.5 oz)
1/2 cup fat-skimmed chicken broth (used FF, Reduced Sodium)
2 ounces rock sugar (about 1/3 cup) or 1/4 cup granulated sugar
2 tablespoons black soy sauce or 2 tablespoons regular soy sauce plus 1/2 teaspoon molasses (used low sodium soy sauce and molasses)
1/2 teaspoon salt
Thinly sliced green onions (optional)

Added 3 bunches of broccoli

1. Rinse chicken and pat dry. Set a 12-inch frying pan or a 5- to 6-quart pan over high heat. When hot, add oil and ginger (and broccoli); stir often until ginger is lightly browned, 3 to 4 minutes. Reduce heat to medium-high; push ginger to edges of pan and add chicken pieces, skin side down, in a single layer. Cook, turning once, until browned on both sides, 7 to 8 minutes total. Drain off and discard fat from pan.

2. Stir broth, 1/2 cup water, sugar, soy sauce, and salt into pan around chicken. Cover and bring to a boil, then reduce heat to medium and simmer 8 minutes. Turn chicken pieces over, cover, and continue cooking until no longer pink at the bone (cut to test), 7 to 9 minutes longer.

3. With tongs, lift chicken from pan juices and place in a shallow bowl or on a rimmed platter. Skim and discard fat from pan juices; pour juices over chicken. Sprinkle green onions on top of meat if desired.

Yield: Makes 6 servings (amended was 4 servings)

CALORIES 259 (49% from fat); FAT 14g (sat 3.7g); CHOLESTEROL 72mg; CARBOHYDRATE 11g; SODIUM 705mg; PROTEIN 21g; FIBER 0.0g

Sunset, FEBRUARY 2002

Amended version:
CALORIES 307 ; FAT 7.7g; CHOLESTEROL 57.3mg; CARBOHYDRATE 39.9g; SODIUM 839mg; PROTEIN 28.1g; FIBER 13.8g

Sunday, June 21, 2009

Lemon Basil Shrimp and Pasta

Disappointing would be the description of this. You could call it "Light and Refreshing" or just bland. We were both shocked at the lackluster of it because it has every thing in it D likes, and except for capers everything I like. I could just taste the flavors and we used all fresh ingredients. D thought it tasted like noodles and boiled flavorless shrimp.

And the spinach on the bottom was just weird. Will not be having again.

Lemon Basil Shrimp and Pasta

A zesty one-pot pasta dish is complete after tossing with capers, basil, olive oil, and lemon juice. Serve with focaccia or crusty baguette.

3 quarts water
8 ounces uncooked spaghetti
1 pound peeled and deveined large shrimp
1/4 cup chopped fresh basil
3 tablespoons drained capers
2 tablespoons extravirgin olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon salt
2 cups baby spinach

Bring 3 quarts water to a boil in a Dutch oven. Add pasta; cook 8 minutes. Add shrimp to pan; cook 3 minutes or until shrimp are done and pasta is al dente. Drain. Place pasta mixture in a large bowl. Stir in basil and next 4 ingredients (through salt). Place 1/2 cup spinach on each of 4 plates; top each serving with 1 1/2 cups pasta mixture.

Yield: 4 servings

CALORIES 397 (22% from fat); FAT 9.6g (sat 1.5g,mono 5.3g,poly 1.8g); IRON 5.4mg; CHOLESTEROL 172mg; CALCIUM 88mg; CARBOHYDRATE 44.9g; SODIUM 666mg; PROTEIN 31g; FIBER 2.4g

Cooking Light, APRIL 2007

Tuesday, June 16, 2009

Moroccan Chicken with Almond Couscous

Yum, this was good. D said it was really easy. We used boneless skinless thighs and only used 4 which were less than 2 pounds, causing us only to have 1 thigh each.
Also didn't use the figs. Definitely having again.

Moroccan Chicken with Almond Couscous

Two of the best features of this recipe are that standard pantry spices coat the chicken, and the chicken and sauce are made in the same skillet. If you don't have couscous, boil-in-bag rice--either brown or white--makes a quick substitute.

1 tablespoon all-purpose flour
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon brown sugar
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground pepper
8 chicken thighs (about 2 pounds), skinned (used boneless skinless and used 4)
1 tablespoon olive oil
1 1/4 cups shallots, peeled and quartered
1 1/4 cups fat-free, less-sodium chicken broth, divided
12 whole pitted dates, chopped (didn't use)
1 tablespoon chopped fresh cilantro

3/4 cup fat-free, less-sodium chicken broth
3/4 cup water
1/4 teaspoon salt
1/8 teaspoon ground cumin
3/4 cup uncooked couscous
1/4 cup slivered almonds, toasted

Preheat oven to 375°.

To prepare chicken, combine first 9 ingredients in a shallow dish. Dredge chicken in flour mixture. Reserve remaining flour mixture.

Heat oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on one side. Turn chicken; remove skillet from heat. Combine reserved flour mixture and shallots; add to skillet. Stir in 1/4 cup broth and dates. Bake at 375° for 25 minutes or until chicken is done.

Remove chicken from skillet. Place skillet over medium heat; stir in 1 cup broth. Cook 1 minute; stir in cilantro. Return chicken to pan. Cover; remove pan from heat.

To prepare couscous, combine 3/4 cup broth, water, 1/4 teaspoon salt, and 1/8 teaspoon cumin in a medium saucepan; bring to a boil. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in almonds. Serve with chicken and sauce.

Yield: 4 servings (serving size: 2 thighs, 1/4 cup sauce, and 3/4 cup couscous)

CALORIES 590 (24% from fat); FAT 15.9g (sat 3g,mono 7.2g,poly 3.3g); IRON 4.4mg; CHOLESTEROL 188mg; CALCIUM 87mg; CARBOHYDRATE 57.3g; SODIUM 725mg; PROTEIN 53.8g; FIBER 5.4g

Cooking Light, MARCH 2004

Sunday, June 14, 2009

Greek Shrimp and Asparagus Risotto

So this was really good. I think it was easy. D didn't say anything about it being hard. We both really liked the dill in it. It probably would be good with chicken too. The asparagus was there, more like just a vegetable. It could easily be left out.

Greek Shrimp and Asparagus Risotto

Sweet onion, rich feta cheese, and fresh dill provide dynamic flavor in this easy weeknight meal. The hardest part about making risotto is the constant stirring, so grab a magazine or plan to call out homework while you let this dish simmer, about 20 minutes. Balance the plate with a lively fennel salad.

3 cups fat-free, less-sodium chicken broth
1 cup water
2 teaspoons olive oil
2 3/4 cups chopped Vidalia or other sweet onion (about 2 medium)
1 cup Arborio rice
2 garlic cloves, minced
1 3/4 cups (1/2-inch) slices asparagus (about 8 ounces)
1 pound peeled and deveined medium shrimp, cut into 1-inch pieces
1/2 cup (2 ounces) crumbled feta cheese
1 tablespoon chopped fresh dill
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

1. Bring broth and 1 cup water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

2. Heat oil in a large saucepan over medium-high heat. Add onion to pan; sauté 5 minutes or until tender. Stir in rice and garlic; sauté 1 minute. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total).

3. Stir in asparagus and shrimp; cook 5 minutes or until shrimp are done, stirring constantly. Remove from heat; stir in cheese and remaining ingredients.

Fennel salad: Combine 2 tablespoons fresh lemon juice, 1 tablespoon olive oil, 1/4 teaspoon salt, 1/4 teaspoon crushed fennel seeds, and 1/8 teaspoon freshly ground black pepper in a large bowl. Add 6 cups torn romaine lettuce and 1 cup thinly sliced fennel bulb; toss well to coat.

Yield: 4 servings (serving size: 1 1/2 cups risotto)

CALORIES 426 ; FAT 8.9g (sat 3.6g,mono 2.8g,poly 1.2g); CHOLESTEROL 189mg; CALCIUM 194mg; CARBOHYDRATE 53.5g; SODIUM 868mg; PROTEIN 33g; FIBER 5.1g; IRON 4.5mg

Cooking Light, MAY 2009

Wednesday, June 10, 2009

Pan-Grilled Thai Tuna Salad

I made this. Super Easy and Fast!!! It took me 10 minutes to make it.
Taste...needs some more flavor.
I think next time I'm going to add some red pepper flakes to the tuna.
I didn't use the orange because of my aversion to fruit and protein in the same dish.
For the dressing, I would double the recipe.
Also measure the cabbage. I think we had too much. But for as fast and easy as it was, I'm keeping it in the keep pile!

Pan-Grilled Thai Tuna Salad

Pair with a side of crunchy rice crackers and prepare a refreshing dessert to follow the spicy salad.

Cooking spray
2 (6-ounce) Yellowfin tuna steaks (about 1 inch thick)
1/4 teaspoon salt
1/8 teaspoon black pepper (add some red pepper flakes here)
4 cups thinly sliced napa (Chinese) cabbage
1 cup thinly sliced cucumber
1/2 cup matchstick-cut carrots (I bought these presliced)
1/3 cup presliced red onion
1 navel orange, sectioned and chopped (did not use)
1 tablespoon sugar
2 tablespoons chopped fresh cilantro
2 tablespoons fresh lime juice
2 tablespoons rice vinegar
1/2 teaspoon dark sesame oil
1/4 teaspoon sambal oelek (ground fresh chile paste) or Sriracha (hot chile sauce, such as Huy Fong)

1. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side or until desired degree of doneness. Transfer to a cutting board.

2. Combine cabbage and next 4 ingredients (through orange) in a large bowl. Combine sugar and remaining ingredients in a small bowl, stirring well with a whisk. Reserve 1 tablespoon dressing. Drizzle remaining dressing over salad; toss gently to coat. Divide salad mixture evenly between 2 plates. Cut each tuna steak across the grain into 1/4-inch slices; arrange over salad mixture. Drizzle 1 1/2 teaspoons reserved dressing over each serving.

For dessert: Spoon 1/2 cup coconut sorbet into each of 2 dessert bowls; top each serving with 2 tablespoons diced peeled mango and 1 tablespoon toasted flaked sweetened coconut.

Yield: 2 servings

CALORIES 307 ; FAT 3g (sat 0.6g,mono 0.8g,poly 1g); CHOLESTEROL 74mg; CALCIUM 201mg; CARBOHYDRATE 28.4g; SODIUM 398mg; PROTEIN 41.8g; FIBER 5.2g; IRON 1.6mg

Cooking Light, MARCH 2009

Tuesday, June 2, 2009

Chicken-Peanut Chow Mein

Another one I made. Very easy. I followed the directions exactly. It was so good. Definitely having again. Portions were big. It tasted like Lo Mein. We had with Broccoli with Red Pepper Flakes.

Chicken-Peanut Chow Mein

Chow mein noodles are often labeled chuka soba. If you can't find them in the Asian section of the supermarket, substitute spaghetti or linguine. Chop and measure ingredients while you wait for water to boil.

1 cup precut matchstick-cut carrot
1 cup snow peas, trimmed
2 (6-ounce) packages chow mein noodles
1 tablespoon dark sesame oil, divided
1/2 pound skinless, boneless chicken breast
3 tablespoons low-sodium soy sauce, divided
3/4 cup fat-free, less-sodium chicken broth
2 tablespoons oyster sauce
1 teaspoon sugar
1/4 teaspoon crushed red pepper
1 cup presliced mushrooms
2 teaspoons bottled fresh ground ginger (such as Spice World)
1 cup (1-inch) sliced green onions
2 tablespoons dry-roasted peanuts, coarsely chopped

Cook carrots, snow peas, and noodles in boiling water 3 minutes; drain.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Cut chicken crosswise into thin strips. Add chicken and 1 tablespoon soy sauce to pan; stir-fry 3 minutes. Remove chicken from pan; keep warm.

Combine remaining 2 tablespoons soy sauce, broth, oyster sauce, sugar, and pepper, stirring well. Heat remaining 1 teaspoon oil over medium-high heat. Add mushrooms and ginger to pan; stir-fry for 3 minutes. Add broth mixture, and cook for 1 minute. Add noodle mixture and chicken to pan; cook 1 minute, tossing to combine. Sprinkle with onions and peanuts.

Yield: 4 servings (serving size: 1 1/2 cups noodle mixture, 1/4 cup onions, and 1 1/2 teaspoons peanuts)

CALORIES 471 (17% from fat); FAT 8.7g (sat 1.4g,mono 3g,poly 2.6g); IRON 2.2mg; CHOLESTEROL 33mg; CALCIUM 43mg; CARBOHYDRATE 72.6g; SODIUM 807mg; PROTEIN 27.8g; FIBER 2.7g

Cooking Light, APRIL 2006

Monday, June 1, 2009

Roast Chicken Chimichangas

I made these tonight. They were so easy. I cooked up the chicken...cut into very small pieces. I threw some Southwest Seasoning on it. I forgot to think about a side.

They were very flavorful. I enjoyed them. D did too.

Roast Chicken Chimichangas

These chimichangas are oven-browned instead of deep-fried. The filling uses queso fresco. If it's not available, try shredded Monterey Jack.

2 1/2 cups shredded roasted skinless, boneless chicken breasts
1 cup (4 ounces) crumbled queso fresco cheese (I used Monterrey Jack , Cheddar and Mexi Blend)
1/4 cup chopped green onions
1 teaspoon dried oregano
1/4 teaspoon ground cumin
1 garlic clove, minced (I used 4)
1 (4.5-ounce) can chopped green chiles, drained
1 (16-ounce) can fat-free refried beans
6 (8-inch) flour tortillas
Cooking spray
1/2 cup bottled green salsa

Preheat oven to 500°.

Combine first 7 ingredients in a large bowl; toss well.

Spread 1/4 cup beans down center of each tortilla. Top each tortilla with 2/3 cup chicken mixture; roll up. Place rolls, seam sides down, on a large baking sheet coated with cooking spray. Coat tops of chimichangas with cooking spray. Bake at 500° for 7 minutes. Serve with salsa.

Yield: 6 servings (serving size: 1 chimichanga and about 4 teaspoons salsa)

CALORIES 380 (23% from fat); FAT 9.7g (sat 3.1g,mono 4.1g,poly 1.6g); IRON 3.8mg; CHOLESTEROL 55mg; CALCIUM 157mg; CARBOHYDRATE 42.5g; SODIUM 728mg; PROTEIN 28.8g; FIBER 6.5g

Cooking Light, APRIL 2004

Creamy Gruyère and Shrimp Pasta

Another we made awhile ago. Notes in the book scream, "NO! Disgusting."
Creamy Gruyère and Shrimp Pasta

Gruyère has a nutty and slightly sweet flavor; Swiss cheese makes a fine substitute. Vary this dish by using chicken in place of the shrimp.

8 ounces uncooked cavatelli or orecchiette pasta ("little ears" pasta)
1/4 cup all-purpose flour
1/2 teaspoon salt
2 cups 2% reduced-fat milk
1 1/4 cups (5 ounces) shredded Gruyère cheese, divided
1 tablespoon butter
1 1/2 pounds large shrimp, peeled and deveined
3 garlic cloves, minced
2 tablespoons dry white wine
1/4 teaspoon ground red pepper
2 cups frozen green peas, thawed
Cooking spray
Parsley sprigs (optional)

Preheat oven to 375°.

Cook pasta according to package directions, omitting salt and fat. Drain well.

Combine the flour and salt in a Dutch oven over medium heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat. Stir in 3/4 cup cheese, stirring until melted.

Heat butter in a large nonstick skillet over medium-high heat. Add shrimp and garlic; sauté 3 minutes. Stir in wine and pepper, and cook 1 minute or until shrimp is done.

Add pasta, shrimp mixture, and peas to cheese mixture, tossing well to combine. Spoon the pasta mixture into a 13 x 9-inch baking dish lightly coated with cooking spray; sprinkle evenly with remaining 1/2 cup cheese. Bake at 375° for 20 minutes or until cheese melts and begins to brown. Garnish with the parsley, if desired. Serve immediately.

Yield: 6 servings

CALORIES 459 (27% from fat); FAT 13.8g (sat 7.1g,mono 3.7g,poly 1.6g); IRON 4.1mg; CHOLESTEROL 210mg; CALCIUM 415mg; CARBOHYDRATE 41.2g; SODIUM 535mg; PROTEIN 39.6g; FIBER 2.5g

Cooking Light, MARCH 2004

Chicken Braised in Walnut Sauce

We made this awhile ago. It is very good.

Chicken Braised in Walnut Sauce

This traditional Persian dish is made with ingredients you may likely have on hand. The walnuts provide each serving with 1.4 grams of omega-3 fatty acids.

2 teaspoons olive oil
4 (8-ounce) chicken breast halves, skinned
1/3 cup finely chopped onion
1 garlic clove, minced
1/2 cup finely chopped walnuts
2 tablespoons all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1/4 cup finely chopped fresh parsley
1 tablespoon white wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups cooked long-grain white and wild rice

Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 3 minutes on each side or until browned. Remove from pan. Add onion and garlic to pan; cook 2 minutes or until tender, stirring constantly. Add walnuts, and cook 1 minute or until toasted and fragrant, stirring constantly. Combine flour, cinnamon, and red pepper, and sprinkle over walnuts, stirring to coat. Add broth; stir with a whisk. Return chicken to pan, breast side up. Cover and simmer 15 minutes or until chicken is done and sauce is slightly thick. Stir in parsley, vinegar, salt, and black pepper. Serve over rice.

Yield: 4 servings (serving size: 1 chicken breast half, 1/2 cup sauce, and 1/2 cup rice)

CALORIES 452 (29% from fat); FAT 14.5g (sat 1.8g,mono 3.5g,poly 7.8g); IRON 3.1mg; CHOLESTEROL 99mg; CALCIUM 57mg; CARBOHYDRATE 32.7g; SODIUM 918mg; PROTEIN 46.5g; FIBER 2.2g

Cooking Light, JANUARY 2004