So D sort of made this. We have no type of steamer so he marinated the chicken (used quarters) and grilled them and had rice as the side. The only bummer was there was no sauce to use for the rice.
It was pretty good. Very juicy. We had with Broccoli with Red Pepper.
Asian Aromatic Chicken
Here's a Chinese version of comfort food, sometimes referred to as soy sauce chicken in restaurants. Instead of steaming over water, the chicken cooks over a soy sauce marinade, which is then reduced to a sauce that captures all the flavor. Start marinating a day ahead, and you'll have an easy main dish for any night of the week.
YIELD: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)
COURSE: Main Dishes
Ingredients
2 tablespoons minced green onions
1 tablespoon minced peeled fresh ginger
3 tablespoons low-sodium soy sauce
2 tablespoons dry sherry
1 1/2 teaspoons hoisin sauce
1 teaspoon minced garlic
1/2 teaspoon sambal oelek (ground fresh chile paste) or chile paste with garlic
1 (3-inch) cinnamon stick, broken
1 star anise
4 (8-ounce) bone-in chicken breast halves, skinned
1 cup fat-free, less-sodium chicken broth
Cooking spray
Preparation
1. Combine first 9 ingredients in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator at least 6 hours or up to 24 hours, turning bag occasionally.
2. Remove chicken from bag, reserving marinade. Pour marinade into a large skillet; stir in broth. Arrange chicken in a bamboo steamer coated with cooking spray; cover with steamer lid.
3. Place bamboo steamer in pan; bring marinade mixture to a boil. Steam the chicken 18 minutes or until a thermometer inserted in center of breasts registers 165°. Transfer chicken to a platter.
4. Remove steamer from pan. Strain marinade mixture through a fine sieve into a bowl; discard solids. Return marinade mixture to pan; bring to a boil over high heat. Cook until reduced to 1/2 cup (about 2 minutes). Serve sauce with chicken.
Wine note: This recipe includes lots of savory elements, like soy and hoisin sauce, making it suitable for lighter red wines. Li Veli Passamante 2005 ($12) is made from Italy's negroamaro grapes and offers layers of dried cherries, blueberry, and herbs. The wine's light body and bright acid, along with its soft tannins, allow it to match this dish's complexity without overpowering it. —Jeffery Lindenmuth
Nutritional Information
Calories: 183; Fat: 2g; Saturated fat: 0.5g; Monounsaturated fat: 0.5g; Polyunsaturated fat: 0.5g; Protein: 35.5g; Carbohydrate: 2.9g; Fiber: 0.5g; Cholesterol: 86mg; Iron: 1.5mg; Sodium: 634mg; Calcium: 26mg
Cooking Light MAY 2008
Tuesday, August 30, 2011
Sunday, August 28, 2011
Risotto with Italian Sausage, Caramelized Onions, and Bitter Greens
This one was good. But pretty much anything with Italian Sausage is.
We had with zucchini.
Risotto with Italian Sausage, Caramelized Onions, and Bitter Greens
Sweet onions and salty cheese temper the bitterness of arugula, which cuts the starchy richness of the rice. Garnish with lemon slices, if desired.
YIELD: 4 servings (serving size: 1 cup)
COURSE: Main Dishes
Ingredients
4 cups fat-free, less-sodium chicken broth
1/2 cup water
2 teaspoons olive oil (didn't use)
2 cups chopped onion (about 1 large)
2 teaspoons sugar
8 ounces sweet turkey Italian sausage (used Hot Pork Italian)
1/4 cup chopped shallots
1 cup Arborio rice or other medium-grain rice
1/3 cup white wine
2 cups arugula leaves
3 tablespoons freshly grated pecorino Romano cheese
1 teaspoon grated lemon rind
Preparation
1. Bring broth and 1/2 cup water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
2. Heat olive oil in a large saucepan over medium-high heat. Add chopped onion and sugar to pan; sauté 7 minutes or until onion is golden. Place onion mixture in a small bowl; set aside.
3. Removing casings from sausage. Add sausage to pan; sauté 4 minutes or until browned, stirring to crumble. Add chopped shallots; sauté 2 minutes. Add Arborio rice; sauté 30 seconds. Stir in white wine; cook 45 seconds or until liquid is nearly absorbed, stirring constantly. Stir in 1 cup hot broth; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat; stir in reserved onion, arugula, and remaining ingredients.
Nutritional Information
Calories: 390; Fat: 10.3g; Saturated fat: 3.6g; Monounsaturated fat: 3.6g; Polyunsaturated fat: 1.4g; Protein: 21.1g; Carbohydrate: 53.1g; Fiber: 4.4g; Cholesterol: 54mg; Iron: 2.4mg; Sodium: 900mg; Calcium: 104mg
Cooking Light MARCH 2008
We had with zucchini.
Risotto with Italian Sausage, Caramelized Onions, and Bitter Greens
Sweet onions and salty cheese temper the bitterness of arugula, which cuts the starchy richness of the rice. Garnish with lemon slices, if desired.
YIELD: 4 servings (serving size: 1 cup)
COURSE: Main Dishes
Ingredients
4 cups fat-free, less-sodium chicken broth1/2 cup water
2 teaspoons olive oil (didn't use)
2 cups chopped onion (about 1 large)
2 teaspoons sugar
8 ounces sweet turkey Italian sausage (used Hot Pork Italian)
1/4 cup chopped shallots
1 cup Arborio rice or other medium-grain rice
1/3 cup white wine
2 cups arugula leaves
3 tablespoons freshly grated pecorino Romano cheese
1 teaspoon grated lemon rind
Preparation
1. Bring broth and 1/2 cup water to a simmer in a medium saucepan (do not boil). Keep warm over low heat.
2. Heat olive oil in a large saucepan over medium-high heat. Add chopped onion and sugar to pan; sauté 7 minutes or until onion is golden. Place onion mixture in a small bowl; set aside.
3. Removing casings from sausage. Add sausage to pan; sauté 4 minutes or until browned, stirring to crumble. Add chopped shallots; sauté 2 minutes. Add Arborio rice; sauté 30 seconds. Stir in white wine; cook 45 seconds or until liquid is nearly absorbed, stirring constantly. Stir in 1 cup hot broth; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Remove from heat; stir in reserved onion, arugula, and remaining ingredients.
Nutritional Information
Calories: 390; Fat: 10.3g; Saturated fat: 3.6g; Monounsaturated fat: 3.6g; Polyunsaturated fat: 1.4g; Protein: 21.1g; Carbohydrate: 53.1g; Fiber: 4.4g; Cholesterol: 54mg; Iron: 2.4mg; Sodium: 900mg; Calcium: 104mg
Cooking Light MARCH 2008
Sweet Potato Biscuits with Chorizo Cream Gravy
My friend A had received sweet potatoes from a friend with a farm. Her husband isn't a huge fan so she gave me some potatoes. I had been eying this recipe from Homesick Texan for some time.
Well we now had the sweet potatoes, the chorizo and milk, so D and I made this.
The biscuits aren't sweet, but good. The gravy is good. D said this was restaurant worthy. I haven't run the NI yet. Not sure I want to know.
Will have again.
Sweet Potato Biscuits with Chorizo Cream Gravy
Sweet potato biscuit ingredients:
1 sweet potato (about 1/2 pound)
2 1/4 cups all-purpose flour
1 tablespoon baking powder
1 teaspoon salt
1 teaspoon granulated sugar
1/4 teaspoon chipotle powder
8 tablespoons (1 stick) of cold butter, sliced
1/2 cup buttermilk or half-and-half (probably used 3/4C after everything was said and done)
Chorizo cream gravy ingredients:
1 tablespoon vegetable oil
1/4 pound Mexican chorizo, crumbled
2 tablespoons of flour
1 1/2 cups of milk (used 2%)
1 tablespoon chopped cilantro
Salt black pepper and chipotle powder to taste.
Method:
Preheat the oven to 400 degrees. Poke holes in the sweet potato with a fork and place on a foil-lined sheet. Place in the oven and cook until tender, about 1 hour. (used the microwave)
Leaving the oven on, remove the sweet potato and slice in half, lengthwise. Scoop out 1/2 cup of flesh, reserving the rest for another use.
Mix together the flour, baking powder, salt, sugar and chipotle powder. Cut the stick of butter into pieces, and work into the flour mixture with your hands or a pastry blender until it resembles pea-sized crumbs. Stir in the 1/2 cup of cooked sweet potato and the buttermilk, mixing until a bit loose and sticky.
Pour dough out on a floured surface, and knead for a minute. The dough will be smooth but a bit wetter than a regular biscuit dough, so you can sprinkle more flour on the surface if you find it’s sticking too much. Take the dough into a ball, and hit it with a rolling pin, turning it and folding it in half every few whacks. Do this for a couple of minutes. Roll out dough until it’s a quarter of an inch thick and then fold it in half.
Using a round cutter (can use a glass or a cup if don’t have a biscuit cutter) cut out your biscuits from folded dough. Place on a greased baking sheet or in a cast-iron skillet close together (so they rise up not out) and bake for 15 minutes or until the tops are golden brown.
While the biscuits are baking, make the chorizo gravy. Warm the oil in a skillet on medium heat, and cook the chorizo until browned. With a slotted spatula, remove chorizo from the skillet and place on a plate. Drain the oil from the pan reserving 2 tablespoons in the skillet.
Combine the oil in the pan with the flour in a hot skillet and while continuously stirring cook on medium low for a couple of minutes until a roux is formed. Add milk slowly to skillet and mix with the roux using either a whisk or wooden spoon (be sure and press out any lumps). Turn heat to low and continue stirring until mixture is thickened, a couple more minutes.
Stir in the chorizo and cilantro, and add salt, black pepper and chipotle powder to taste. If gravy is too thick for your taste, you can thin it by adding either more milk or water a tablespoon at a time.
To assemble the biscuits and gravy, slice each biscuit in half and drizzle with gravy.
Yield: 4-6 servings
Nutritional Information (built in SparkPeople)- 4 Servings
Calories: 678.3; Total Fat: 36.4 g; Saturated Fat: 19.9 g; Polyunsaturated Fat 2.2 g; Monounsaturated Fat: 11.7 g; Cholesterol: 93.6 mg; Sodium: 1,807.5 mg; Potassium: 282.0 mg; Total Carbohydrate: 68.5 g; Dietary Fiber: 2.6 g; Sugars: 6.7 g; Protein: 18.9 g
Well we now had the sweet potatoes, the chorizo and milk, so D and I made this.
The biscuits aren't sweet, but good. The gravy is good. D said this was restaurant worthy. I haven't run the NI yet. Not sure I want to know.
Will have again.
Sweet Potato Biscuits with Chorizo Cream Gravy
 |
| Photo by ALB |
Sweet potato biscuit ingredients:
1 sweet potato (about 1/2 pound)
2 1/4 cups all-purpose flour
1 tablespoon baking powder
1 teaspoon salt
1 teaspoon granulated sugar
1/4 teaspoon chipotle powder
8 tablespoons (1 stick) of cold butter, sliced
1/2 cup buttermilk or half-and-half (probably used 3/4C after everything was said and done)
Chorizo cream gravy ingredients:
1 tablespoon vegetable oil
1/4 pound Mexican chorizo, crumbled
2 tablespoons of flour
1 1/2 cups of milk (used 2%)
1 tablespoon chopped cilantro
Salt black pepper and chipotle powder to taste.
Method:
Preheat the oven to 400 degrees. Poke holes in the sweet potato with a fork and place on a foil-lined sheet. Place in the oven and cook until tender, about 1 hour. (used the microwave)
Leaving the oven on, remove the sweet potato and slice in half, lengthwise. Scoop out 1/2 cup of flesh, reserving the rest for another use.
Mix together the flour, baking powder, salt, sugar and chipotle powder. Cut the stick of butter into pieces, and work into the flour mixture with your hands or a pastry blender until it resembles pea-sized crumbs. Stir in the 1/2 cup of cooked sweet potato and the buttermilk, mixing until a bit loose and sticky.
Pour dough out on a floured surface, and knead for a minute. The dough will be smooth but a bit wetter than a regular biscuit dough, so you can sprinkle more flour on the surface if you find it’s sticking too much. Take the dough into a ball, and hit it with a rolling pin, turning it and folding it in half every few whacks. Do this for a couple of minutes. Roll out dough until it’s a quarter of an inch thick and then fold it in half.
Using a round cutter (can use a glass or a cup if don’t have a biscuit cutter) cut out your biscuits from folded dough. Place on a greased baking sheet or in a cast-iron skillet close together (so they rise up not out) and bake for 15 minutes or until the tops are golden brown.
While the biscuits are baking, make the chorizo gravy. Warm the oil in a skillet on medium heat, and cook the chorizo until browned. With a slotted spatula, remove chorizo from the skillet and place on a plate. Drain the oil from the pan reserving 2 tablespoons in the skillet.
Combine the oil in the pan with the flour in a hot skillet and while continuously stirring cook on medium low for a couple of minutes until a roux is formed. Add milk slowly to skillet and mix with the roux using either a whisk or wooden spoon (be sure and press out any lumps). Turn heat to low and continue stirring until mixture is thickened, a couple more minutes.
Stir in the chorizo and cilantro, and add salt, black pepper and chipotle powder to taste. If gravy is too thick for your taste, you can thin it by adding either more milk or water a tablespoon at a time.
To assemble the biscuits and gravy, slice each biscuit in half and drizzle with gravy.
Yield: 4-6 servings
Nutritional Information (built in SparkPeople)- 4 Servings
Calories: 678.3; Total Fat: 36.4 g; Saturated Fat: 19.9 g; Polyunsaturated Fat 2.2 g; Monounsaturated Fat: 11.7 g; Cholesterol: 93.6 mg; Sodium: 1,807.5 mg; Potassium: 282.0 mg; Total Carbohydrate: 68.5 g; Dietary Fiber: 2.6 g; Sugars: 6.7 g; Protein: 18.9 g
Malaysian Chicken Pizza
This was good. I liked the flavor a lot. D made it (of course). I would have used less "sauce." It was a little messy. Also we both wanted more cheese. Still good. Will have again.
Malaysian Chicken Pizza
YIELD: 6 servings
COURSE: Main Dishes
Ingredients
3/4 cup rice vinegar
1/4 cup firmly packed brown sugar
1/4 cup low-sodium soy sauce
3 tablespoons water
1 tablespoon minced peeled fresh ginger
2 tablespoons chunky peanut butter
1/2 to 3/4 teaspoon crushed red pepper
4 garlic cloves, minced
Cooking spray
1/2 pound skinless, boneless chicken breasts, cut into bite-sized pieces
1/2 cup (2 ounces) shredded reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
1 (12-inch) Basic Pizza Crust (used Boboli
1/4 cup chopped green onions
Preparation
Preheat oven to 500°.
Combine first 8 ingredients in a bowl; stir well with a whisk.
Heat a nonstick skillet coated with cooking spray over medium heat. Add chicken, and sauté 2 minutes. Remove chicken from pan.
Pour rice vinegar mixture into pan, and bring to a boil over medium-high heat. Cook mixture 6 minutes or until slightly thickened. Return chicken to pan; cook 1 minute or until chicken is done. (Mixture will be consistency of thick syrup.)
Sprinkle cheeses over prepared crust, leaving a 1/2-inch border, and top with chicken mixture. Bake at 500° for 12 minutes on bottom rack in oven. Sprinkle with green onions. Place pizza on a cutting board; let stand 5 minutes.
Nutritional Information
Calories: 293; Fat: 7.3g; Saturated fat: 2.9g; Monounsaturated fat: 2.6g; Polyunsaturated fat: 1.2g; Protein: 18.2g; Carbohydrate: 38.3g; Fiber: 1.8g; Cholesterol: 33mg; Iron: 2.4mg; Sodium: 487mg; Calcium: 151mg
Cooking Light MAY 2002
Malaysian Chicken Pizza
YIELD: 6 servings
COURSE: Main Dishes
Ingredients
3/4 cup rice vinegar
1/4 cup firmly packed brown sugar
1/4 cup low-sodium soy sauce3 tablespoons water
1 tablespoon minced peeled fresh ginger
2 tablespoons chunky peanut butter
1/2 to 3/4 teaspoon crushed red pepper
4 garlic cloves, minced
Cooking spray
1/2 pound skinless, boneless chicken breasts, cut into bite-sized pieces
1/2 cup (2 ounces) shredded reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
1 (12-inch) Basic Pizza Crust (used Boboli
1/4 cup chopped green onions
Preparation
Preheat oven to 500°.
Combine first 8 ingredients in a bowl; stir well with a whisk.
Heat a nonstick skillet coated with cooking spray over medium heat. Add chicken, and sauté 2 minutes. Remove chicken from pan.
Pour rice vinegar mixture into pan, and bring to a boil over medium-high heat. Cook mixture 6 minutes or until slightly thickened. Return chicken to pan; cook 1 minute or until chicken is done. (Mixture will be consistency of thick syrup.)
Sprinkle cheeses over prepared crust, leaving a 1/2-inch border, and top with chicken mixture. Bake at 500° for 12 minutes on bottom rack in oven. Sprinkle with green onions. Place pizza on a cutting board; let stand 5 minutes.
Nutritional Information
Calories: 293; Fat: 7.3g; Saturated fat: 2.9g; Monounsaturated fat: 2.6g; Polyunsaturated fat: 1.2g; Protein: 18.2g; Carbohydrate: 38.3g; Fiber: 1.8g; Cholesterol: 33mg; Iron: 2.4mg; Sodium: 487mg; Calcium: 151mg
Cooking Light MAY 2002
Pork Vindaloo with Raita
So this was good but weird. Neither the pork nor the raita tasted right on its own, but once mixed together with the rice, it was really good. AND SPICY!
D said it was very easy to make (well he said it was beyond easy). Will have again.
D marinated the pork 3 hours.
Pork Vindaloo with Raita
Vindaloo is considered the fieriest of all Indian cooking styles.
YIELD: 6 servings (serving size: 1/2 cup vindaloo, 1/4 cup raita, and 3/4 cup rice)
COURSE: Main Dishes
Ingredients
Raita:
1 1/2 cups plain low-fat yogurt (used Greek yogurt)
3/4 cup chopped seeded peeled cucumber
3/4 cup chopped seeded tomato
1/4 teaspoon salt
1 teaspoon garam masala
Vindaloo:
1 1/2 cups thinly sliced sweet onion
2 teaspoons grated peeled fresh ginger
1 teaspoon dry mustard
1 teaspoon ground cumin
3/4 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1/2 teaspoon black pepper
1/2 to 1 teaspoon ground red pepper
1/4 teaspoon ground cloves
2 tablespoons cider vinegar
2 garlic cloves, minced
1 1/2 pounds boneless pork loin, cut into 3/4-inch cubes
Cooking spray
1 cup chopped seeded tomato (used a can of diced tomatoes, drained)
4 1/2 cups hot cooked basmati rice
Preparation
To prepare raita, spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. (skipped this step since used Greek yogurt). Stir in cucumber, 3/4 cup tomato, 1/4 teaspoon salt, and garam masala; cover and refrigerate.
To prepare vindaloo, combine onion and next 13 ingredients (through pork) in a large bowl; marinate in refrigerator 30 minutes.
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add pork mixture; sauté 7 minutes or until lightly browned. Stir in 1 cup tomato. Cover, reduce heat, and simmer 30 minutes or until pork is tender, stirring occasionally. Serve with raita and rice.
Nutritional Information
Calories: 378; Fat: 8g; Saturated fat: 2.8g; Monounsaturated fat: 2.9g; Polyunsaturated fat: 0.6g; Protein: 30.2g; Carbohydrate: 44.1g; Fiber: 2.1g; Cholesterol: 70mg; Iron: 2.9mg; Sodium: 479mg; Calcium: 118mg
Cooking Light MAY 2007
D said it was very easy to make (well he said it was beyond easy). Will have again.
D marinated the pork 3 hours.
Pork Vindaloo with Raita
Vindaloo is considered the fieriest of all Indian cooking styles.
YIELD: 6 servings (serving size: 1/2 cup vindaloo, 1/4 cup raita, and 3/4 cup rice)
COURSE: Main Dishes
Ingredients
Raita:
1 1/2 cups plain low-fat yogurt (used Greek yogurt)
3/4 cup chopped seeded peeled cucumber
3/4 cup chopped seeded tomato
1/4 teaspoon salt
1 teaspoon garam masala
Vindaloo:
1 1/2 cups thinly sliced sweet onion
2 teaspoons grated peeled fresh ginger
1 teaspoon dry mustard
1 teaspoon ground cumin
3/4 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/2 teaspoon ground turmeric
1/2 teaspoon black pepper
1/2 to 1 teaspoon ground red pepper
1/4 teaspoon ground cloves
2 tablespoons cider vinegar
2 garlic cloves, minced
1 1/2 pounds boneless pork loin, cut into 3/4-inch cubes
Cooking spray
1 cup chopped seeded tomato (used a can of diced tomatoes, drained)
4 1/2 cups hot cooked basmati rice
Preparation
To prepare raita, spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. (skipped this step since used Greek yogurt). Stir in cucumber, 3/4 cup tomato, 1/4 teaspoon salt, and garam masala; cover and refrigerate.
To prepare vindaloo, combine onion and next 13 ingredients (through pork) in a large bowl; marinate in refrigerator 30 minutes.
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add pork mixture; sauté 7 minutes or until lightly browned. Stir in 1 cup tomato. Cover, reduce heat, and simmer 30 minutes or until pork is tender, stirring occasionally. Serve with raita and rice.
Nutritional Information
Calories: 378; Fat: 8g; Saturated fat: 2.8g; Monounsaturated fat: 2.9g; Polyunsaturated fat: 0.6g; Protein: 30.2g; Carbohydrate: 44.1g; Fiber: 2.1g; Cholesterol: 70mg; Iron: 2.9mg; Sodium: 479mg; Calcium: 118mg
Cooking Light MAY 2007
Friday, August 26, 2011
Chicken Tabbouleh with Tahini Drizzle
So this was decent. It was filling. But it needs some tweaking. First, D and I aren't huge mint people, so next time we will replace with basil. Maybe a little more lemon (D didn't use 3TBSP). And lastly the Tahini wasn't a drizzle. It was a paste (thicker than hummus). But overall, it did the job of filling us up, and I would try it again, with the changes.
We had with salad.
Chicken Tabbouleh with Tahini Drizzle
One sure sign that the bulgur is done is that little holes will form on top.
YIELD: Serves 4 (serving size: about 1 1/2 cups)
HANDS-ON:26 Minutes
TOTAL:37 Minutes
COURSE: Main Dishes, Salads
Ingredients
1 1/4 cups water
1 cup uncooked bulgur, rinsed and drained
2 tablespoons olive oil, divided
1 teaspoon kosher salt, divided
1/2 pound skinless, boneless chicken thighs
1/2 teaspoon freshly ground black pepper
3 cups chopped tomato
1 cup chopped fresh parsley
1 cup chopped fresh mint
1 cup chopped green onions
1 teaspoon minced garlic
1/4 cup tahini (roasted sesame seed paste)
1/4 cup plain 2% reduced-fat Greek yogurt
3 tablespoons fresh lemon juice
1 tablespoon water
Preparation
1. Combine 1 1/4 cups water, 1 cup bulgur, 1 tablespoon olive oil, and 1/2 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat; simmer for 10 minutes (do not stir) or until the liquid almost evaporates. Remove from heat; fluff with a fork. Place bulgur in a medium bowl; let stand 10 minutes.
2. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sprinkle with 1/4 teaspoon salt and black pepper. Sauté for 4 minutes on each side or until done; shred chicken. Combine bulgur, chicken, tomato, and next 4 ingredients (through garlic) in a large bowl; toss gently.
3. Combine remaining 1/4 teaspoon salt, tahini, and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over salad.
Nutritional Information
Calories: 395; Fat: 18.2g; Saturated fat: 3g; Monounsaturated fat: 8.8g; Polyunsaturated fat: 5.1g; Protein: 21.5g; Carbohydrate: 41g; Fiber: 10.9g; Cholesterol: 48mg; Iron: 4.2mg; Sodium: 573mg; Calcium: 127mg
Cooking Light, SEPTEMBER 2011
We had with salad.
Chicken Tabbouleh with Tahini Drizzle
One sure sign that the bulgur is done is that little holes will form on top.
YIELD: Serves 4 (serving size: about 1 1/2 cups)
HANDS-ON:26 Minutes
TOTAL:37 Minutes
COURSE: Main Dishes, Salads
Ingredients
1 1/4 cups water
1 cup uncooked bulgur, rinsed and drained2 tablespoons olive oil, divided
1 teaspoon kosher salt, divided
1/2 pound skinless, boneless chicken thighs
1/2 teaspoon freshly ground black pepper
3 cups chopped tomato
1 cup chopped fresh parsley
1 cup chopped fresh mint
1 cup chopped green onions
1 teaspoon minced garlic
1/4 cup tahini (roasted sesame seed paste)
1/4 cup plain 2% reduced-fat Greek yogurt
3 tablespoons fresh lemon juice
1 tablespoon water
Preparation
1. Combine 1 1/4 cups water, 1 cup bulgur, 1 tablespoon olive oil, and 1/2 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat; simmer for 10 minutes (do not stir) or until the liquid almost evaporates. Remove from heat; fluff with a fork. Place bulgur in a medium bowl; let stand 10 minutes.
2. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sprinkle with 1/4 teaspoon salt and black pepper. Sauté for 4 minutes on each side or until done; shred chicken. Combine bulgur, chicken, tomato, and next 4 ingredients (through garlic) in a large bowl; toss gently.
3. Combine remaining 1/4 teaspoon salt, tahini, and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over salad.
Nutritional Information
Calories: 395; Fat: 18.2g; Saturated fat: 3g; Monounsaturated fat: 8.8g; Polyunsaturated fat: 5.1g; Protein: 21.5g; Carbohydrate: 41g; Fiber: 10.9g; Cholesterol: 48mg; Iron: 4.2mg; Sodium: 573mg; Calcium: 127mg
Cooking Light, SEPTEMBER 2011
Wednesday, August 24, 2011
Chicken, Peppers, Onions, and Mushrooms with Marsala Wine
This wants to be good. It really does. The onions, peppers and mushrooms were really flavorful, but the chicken was bland. It seems D's and my palates are off whenever we have something sauteed in wine. D uses wine to give depth to whatever sauce, so when the wine is the sauce, we feel the meat is on the flavorless side. However, I ate the peppers, onions and mushrooms with zest.
We had with rice. Not sure about having again. It also needed more salt.
Chicken, Peppers, Onions, and Mushrooms with Marsala Wine
"This quick, easy sautéed dish is delicious with a Greek salad." –Dessie DeVito, Waltham, MA
YIELD: 4 servings (serving size: 1 3/4 cups)
COURSE: Main Dishes
Ingredients
Cooking spray
1 1/2 pounds chicken breast tenders
1 1/2 cups thinly sliced onion
1 cup thinly vertically sliced red bell pepper (about 1 medium)
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 (8-ounce) package presliced exotic mushroom blend (such as shiitake, cremini, and oyster)
3 tablespoons Marsala wine
Preparation
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken breast tenders to pan; sauté 7 minutes or until the chicken is done. Remove chicken from pan. Add sliced onion and sliced bell pepper to pan; sauté 5 minutes or until onion starts to brown. Add olive oil, salt, black pepper, and presliced exotic mushrooms to pan; sauté 3 minutes or until mushrooms are tender and onion starts to caramelize. Add Marsala wine and chicken to pan, and cook for 1 minute or until thoroughly heated. Serve immediately.
Nutritional Information
Calories: 295; Fat: 9.2g; Saturated fat: 1.6g; Monounsaturated fat: 5.4g; Polyunsaturated fat: 1.3g; Protein: 41.8g; Carbohydrate: 8.9g; Fiber: 1.8g; Cholesterol: 99mg; Iron: 1.8mg; Sodium: 411mg; Calcium: 33mg
Cooking Light MAY 2007
We had with rice. Not sure about having again. It also needed more salt.
Chicken, Peppers, Onions, and Mushrooms with Marsala Wine
"This quick, easy sautéed dish is delicious with a Greek salad." –Dessie DeVito, Waltham, MA
YIELD: 4 servings (serving size: 1 3/4 cups)
COURSE: Main Dishes
IngredientsCooking spray
1 1/2 pounds chicken breast tenders
1 1/2 cups thinly sliced onion
1 cup thinly vertically sliced red bell pepper (about 1 medium)
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 (8-ounce) package presliced exotic mushroom blend (such as shiitake, cremini, and oyster)
3 tablespoons Marsala wine
Preparation
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken breast tenders to pan; sauté 7 minutes or until the chicken is done. Remove chicken from pan. Add sliced onion and sliced bell pepper to pan; sauté 5 minutes or until onion starts to brown. Add olive oil, salt, black pepper, and presliced exotic mushrooms to pan; sauté 3 minutes or until mushrooms are tender and onion starts to caramelize. Add Marsala wine and chicken to pan, and cook for 1 minute or until thoroughly heated. Serve immediately.
Nutritional Information
Calories: 295; Fat: 9.2g; Saturated fat: 1.6g; Monounsaturated fat: 5.4g; Polyunsaturated fat: 1.3g; Protein: 41.8g; Carbohydrate: 8.9g; Fiber: 1.8g; Cholesterol: 99mg; Iron: 1.8mg; Sodium: 411mg; Calcium: 33mg
Cooking Light MAY 2007
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