Grilled Jalapeño Chicken

An oldie but a goodie...

Grilled Jalapeño Chicken

Photo by ALB

Ingredients

1/3 C fresh lime juice

¼ C honey

2 Tbsp fresh cilantro (I use almost the whole bunch)

2 Tbsp Soy Sauce

¼ tsp Salt

¼ tsp Pepper

3 Jalapeño peppers; halved and seeded (I use 5)

3 garlic cloves, chopped (I use 5)

6 (6-oz) skinned chicken breast halves, bone-in (or whatever is on sale)

Cooking Spray

1. Place first 8 ingredients in a blender; process until smooth. Combine mixture and chicken in a large heavy-duty zip-top plastic bag. Seal bag and marinate chicken in refrigerate 1 to 8 hours (I do up to a day ahead).
2. Prepare grill. Remove chicken from bag, reserving marinade. Place chicken on grill rack coated with cooking spray; cover and grill 12 minutes on each side OR until done, basting occasionally with reserve marinade. (This takes me about 7 minutes on each side).

6 servings

3points

159 Calories

2.6 g Fat

14.3g Carbohydrates.

.1g Fiber

62 mg Cholesterol

345mg Sodium

Adobo Tuna

This was really good. D prepped it while I was at work. He is not a big fish fan, but ate it and said it was good too. Not spicy at all. We had it with yellow rice/black beans.

Adobo Tuna

Adobo is a garlic, cumin, and sour-citrus marinade.

1/3 cup fresh lime juice
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
4 garlic cloves, minced
4 (6-ounce) tuna steaks (about 1/2 inch thick)
1 teaspoon olive oil
1 teaspoon cracked pepper
Cooking spray
Lime slices (optional)

Combine first 5 ingredients in a large shallow dish; add fish, turning to coat. Cover and marinate in refrigerator 1 hour, turning fish occasionally.

Preheat broiler. Remove fish from dish, discarding marinade. Brush oil over fish; sprinkle with pepper. Place fish on broiler pan coated with cooking spray; broil 4 minutes or until medium-rare (do not turn). Garnish with lime slices, if desired.

Yield: 4 servings (serving size: 1 steak)

CALORIES 250 (33% from fat); FAT 9.3g (sat 2.2g,mono 3.5g,poly 2.5g); PROTEIN 38.3g; CHOLESTEROL 63mg; CALCIUM 6mg; SODIUM 123mg; FIBER 0.2g; IRON 1.9mg; CARBOHYDRATE 1.1g

Cooking Light, AUGUST 1997

Roasted Potato Salad

It had bacon, so of course I LOVED IT!

Roasted Potato Salad

Store the vinaigrette separately and toss with the potato mixture right before serving.

Potatoes:
2 teaspoons olive oil
1/4 teaspoon salt
4 pounds small red potatoes, quartered
Cooking spray
1/2 cup chopped green onions
1/4 cup chopped fresh parsley
4 bacon slices, cooked and crumbled

Vinaigrette:
2 1/2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 teaspoons olive oil
1/2 teaspoon black pepper
1/4 teaspoon salt

Preheat oven to 450°.

To prepare potatoes, combine first 3 ingredients. Arrange evenly on a jelly-roll pan coated with cooking spray. Bake at 450° for 30 minutes or until tender. Let cool. Combine potatoes, onions, parsley, and bacon.

To prepare vinaigrette, combine vinegar and remaining ingredients in a jar. Cover tightly; shake vigorously. Add vinaigrette to potato mixture; toss well. Serve immediately.

Yield: 8 servings (serving size: 1 cup)
CALORIES 210 (18% from fat); FAT 4.3g (sat 0.9g,mono 2.5g,poly 0.5g); PROTEIN 5.5g; CHOLESTEROL 3mg; CALCIUM 30mg; SODIUM 260mg; FIBER 4.2g; IRON 2mg; CARBOHYDRATE 37.7g

Grilled Chicken with White Barbecue Sauce

I'm beginning to think that D just didn't want to read this week. He told me the rub on the chicken was something completely different than what it says here, and I nearly burned off my tongue. I ended up having to wipe off the rub. I liked the sauce. I'll have to prep it next time (yes, I liked the sauce well enough to try the chicken again.)

Update: He made it the right way.  It was delicious.

Grilled Chicken with White Barbecue Sauce

Photo by ALB

The chicken is seared over direct heat then moved to the cooler side of the grill. If using a charcoal grill, stack the coals on the right side of the grill.

Chicken:8 (8-ounce) bone-in chicken breast halves
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon chipotle chile powder
Cooking spray

Sauce:
1/2 cup light mayonnaise
1/3 cup white vinegar
1 tablespoon coarsely ground black pepper
1/2 teaspoon ground red pepper
1 1/2 teaspoons fresh lemon juice
Dash of salt

Preheat grill to medium-hot using both burners.

To prepare chicken, loosen skin from breasts by inserting fingers, gently pushing between skin and meat. Combine salt and next 4 ingredients (salt through chile powder); rub under loosened skin.

Turn left burner off (leave right burner on). Coat grill rack with cooking spray. Place chicken on grill rack over right burner; grill 5 minutes on each side or until browned. Move chicken to grill rack over left burner. Cover and cook 35 minutes or until done, turning once. Remove chicken from grill; discard skin.

To prepare sauce, combine mayonnaise and remaining ingredients, stirring with a whisk. Serve
with chicken.

Yield: 8 servings (serving size: 1 breast half and about 2 tablespoons sauce)
CALORIES 252 (25% from fat); FAT 6.9g (sat 1.3g,mono 1.4g,poly 3.4g); PROTEIN 34.4g; CHOLESTEROL 91mg; CALCIUM 26mg; SODIUM 536mg; FIBER 0.6g; IRON 1.5mg; CARBOHYDRATE 10.9g
Cooking Light, MAY 2003

Grilled Herb-Coated Chicken Breasts

These were good. I think they would have been better breaded and done in the oven though. They had a tanginess, and would be good cold or in a chicken salad.
Reading the recipe and comparing it to the taste...I don't think D did the whole honey basting thing...

Grilled Herb-Coated Chicken Breasts

3/4 cup Herbed Lemon-Buttermilk Dressing
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh chives
1 teaspoon canola oil
1 teaspoon honey
Cooking spray

Combine Herbed Lemon-Buttermilk Dressing and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour or up to 8 hours, turning bag occasionally.

Prepare grill to medium-high heat.

Remove chicken from marinade, and discard marinade. Sprinkle the chicken evenly with salt and black pepper. Combine fresh parsley, chives, canola oil, and honey, stirring well. Spoon herb mixture evenly over tops of chicken breast halves. Place chicken, herb side down, on grill rack coated with cooking spray; grill 8 minutes each side or until done.

Yield: 4 servings (serving size: 1 chicken breast half)
CALORIES 222 (15% from fat); FAT 3.8g (sat 0.7g,mono 1.4g,poly 1.2g); PROTEIN 40g; CHOLESTEROL 99mg; CALCIUM 44mg; SODIUM 540mg; FIBER 0.3g; IRON 1.5mg; CARBOHYDRATE 4.6g
Cooking Light, AUGUST 2005

Herbed Lemon-Buttermilk Dressing

This all-purpose dressing is similar to ranch dressing. It's great as a marinade on chicken, dressing on salad, and dip with cut-up vegetables.

3/4 cup fat-free buttermilk
1/3 cup low-fat mayonnaise
1 tablespoon grated lemon rind
1 tablespoon finely chopped onion
1 teaspoon finely chopped fresh chives
1 teaspoon finely chopped fresh basil
1 teaspoon finely chopped fresh thyme
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 garlic clove, minced

Combine all ingredients, stirring with a whisk until dressing is well blended.
Note: Refrigerate dressing in an airtight container for up to five days; stir well before using.

Yield: 1 1/4 cups (serving size: 1 tablespoon)
CALORIES 12 (23% from fat); FAT 0.3g (sat 0.0g,mono 0.1g,poly 0.2g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 13mg; SODIUM 89mg; FIBER 0.1g; IRON 0.0mg; CARBOHYDRATE 1.9g
Cooking Light, AUGUST 2005

Easy Mushroom Orzo

We had this last night with the Chicken and Walnut Sauce. It was good. D says it was easy to make. I probably could do it looking at the directions.

Easy Mushroom Orzo

1 teaspoon olive oil
2 garlic cloves, minced
1 tablespoon finely chopped fresh parsley
2 tablespoons water
2 tablespoons dry white wine
1 tablespoon low-sodium soy sauce
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (8-ounce) package mushrooms, halved
2 cups hot cooked orzo (about 1 cup uncooked rice-shaped pasta)

Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute. Add parsley and next 8 ingredients (through mushrooms); cook 10 minutes or until mushrooms are tender, stirring occasionally. Combine mushroom mixture and orzo in a medium bowl, and toss well to combine.

Yield: 4 servings (serving size: 2/3 cup)

CALORIES 229 (7% from fat); FAT 1.9g (sat 0.4g,mono 0.8g,poly 0.1g); PROTEIN 9.6g; CHOLESTEROL 0.0mg; CALCIUM 19mg; SODIUM 283mg; FIBER 2.6g; IRON 2.3mg; CARBOHYDRATE 43g

Cooking Light, JUNE 2005

Chipotle Barbecued Chicken

This is a random posting, but I love this recipe and I have the cookbook opened to write it down.

Chipotle Barbecued Chicken

Photo by ALB

Ingredients
2 tsp dried oregano
2 tsp dried thyme
1 tsp ground coriander
1 tsp ground cumin
1 tsp black pepper
3 garlic cloves, minced
1 TBSP vegetable oil
3 pounds assorted chicken pieces, skinned
1 (7 oz) can chipotle chiles in adobo sauce
1 tsp vegetable oil
1C chopped onion
2 garlic cloves, minced
1 C ketchup
3/4 C water
1/4 C packed brown sugar
3 TBSP cider vinegar
1 TBSP prepared mustard
1 TBSP Worcestershire sauce
Cooking Spray

1. Combine first 6 ingredients in a small bowl; stir in 1 TBSP oil. Rub herb mixture over chicken pieces. Place chicken in a shallow dish or a large heavy-duty zip-top plastic bag; cover or seal and marinade in refrigerator for 1 to 4 hours (we don't marinade, we just rub).

2. Prepare grill.

3. Open can of chiles. Take out 4, and 1 TBSP of sauce. Finely chop the chiles. (I leave in the seeds for heat, and use 2-3 TBSP of sauce). Reserve remaining chiles and sauce for another use.

4. Heat 1 tsp oil in a medium nonstick skillet over medium-high heat; add onion and garlic. Cook 5 minutes or until tender, stirring constantly. Stir in chopped chiles and cook 1 minute stilring constantly. Add adobo sauce. Stir in ketchup and next 5 ingredients. Bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat, and set aside.

5. Place chicken on grill rack coating with cooking spray; cover and grill 10 minutes on each side. Brush with chipotle mixture. Grill 15 minutes or until chicken is done, turning occasionally and basting with sauce.

6. Use extra sauce for dipping and licking your fingers.

Yield: 6 servings; serving size-3oz.

Cal 258
Fat 7.8
Fiber 2.5