Wednesday, June 24, 2009

(46) Spiced Chicken Skewers

If you don't cook a lot, you will probably have a stroke when you see this ingredient list. There are a bazillion spices in this marinade!! This is NOT a problem for me, however. I have 2 bazillion spices in my cupboard, so this was a great chance to use them up!

The chicken here is super tender and moist. The flavor is not overly strong, which I liked. Just enough. We did the chicken on skewers together and did the veggies on the grill directly. This recipe is a keeper!

Spiced Chicken Skewers

The mild acids in yogurt make it a great base for a tenderizing marinade.

Yield: 8 servings (serving size: 1 kebab and about 2 tablespoons raita)
Source: Cooking Light Magazine, June 2006

3/4 cup plain low-fat yogurt
1 tablespoon grated peeled fresh ginger
2 teaspoons ground coriander
2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon ground cardamom
1/4 teaspoon ground turmeric
1/4 teaspoon saffron threads, crushed
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cloves
3 garlic cloves, minced
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 medium red onion, cut into 1-inch chunks (about 8 ounces)
1 large red bell pepper, cut into 1-inch chunks (about 8 ounces)
1 medium zucchini, cut into 1-inch chunks (about 8 ounces)
Cooking spray
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper

1/2 cup plain low-fat yogurt
1/3 cup diced seeded tomato
1/4 cup cucumber, peeled, seeded, grated, and squeezed dry
1/4 cup reduced-fat sour cream
1 tablespoon minced seeded jalapeño pepper
1 1/2 teaspoons chopped fresh cilantro
1/4 teaspoon ground cumin
1/4 teaspoon salt

To prepare kebabs, combine the first 12 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator overnight, turning bag occasionally.

Prepare grill.

Remove chicken from bag; discard marinade. Thread chicken, onion, bell pepper, and zucchini alternately on each of 8 (12-inch) wooden skewers. Coat kebabs with cooking spray, and sprinkle with 1/2 teaspoon salt and black pepper. Place kebabs on grill rack coated with cooking spray. Grill 25 minutes or until chicken is done, turning occasionally. Remove from grill; keep warm.

To prepare raita, combine 1/2 cup yogurt and remaining ingredients in a small bowl. Serve with kebabs.

Nutritional Information
Calories: 189 (29% from fat), Fat: 6g (sat 2g,mono 1.7g,poly 1.3g), Protein: 24.9g, Carbohydrate: 8.5g, Fiber: 1.7g, Cholesterol: 99mg, Iron: 1.7mg, Sodium: 344mg, Calcium: 81mg

Monday, June 22, 2009

(45) Chicken and Mushrooms in Garlic White Wine Sauce

Another quick weeknight meal that's a total winner! This was a very hearty meal, too! A keeper!

Chicken and Mushrooms in Garlic White Wine Sauce

Substitute your favorite dried herb for the tarragon, if you prefer. Dried basil or parsley would both work in this dish.

Yield: 4 servings
Source: Cooking Light Magazine, November 2006

4 ounces uncooked medium egg noodles
1 pound skinless, boneless chicken breast halves
2 tablespoons all-purpose flour, divided
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 tablespoons olive oil, divided
1 tablespoon bottled minced garlic
1/2 teaspoon dried tarragon
1 (8-ounce) package presliced mushrooms
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
1/4 cup grated Parmesan cheese

Cook noodles according to package directions, omitting salt and fat. Drain and keep warm.

Cut chicken into 1-inch pieces. Place chicken breast halves in a shallow dish. Combine 1 tablespoon flour, 1/4 teaspoon salt, and 1/8 teaspoon pepper, stirring well with a whisk. Sprinkle flour mixture over chicken; toss to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 4 minutes or until browned. Remove chicken from pan. Add remaining 1 tablespoon oil to pan. Add garlic, tarragon, and mushrooms to pan; sauté for 3 minutes or until liquid evaporates and mushrooms darken. Add white wine to pan; cook 1 minute. Stir in remaining 1 tablespoon flour; cook 1 minute, stirring constantly. Stir in broth, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper; cook 1 minute or until slightly thick, stirring frequently.

Return chicken to the pan. Cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles; cook 1 minute or until thoroughly heated. Place about 1 1/2 cups chicken mixture on each of 4 plates; top each serving with 1 tablespoon cheese.

Nutritional Information
Calories: 350 (29% from fat), Fat: 11.1g (sat 2.6g,mono 6.2g,poly 1.4g), Protein: 34.3g, Carbohydrate: 26.5g, Fiber: 1.2g, Cholesterol: 99mg, Iron: 2.5mg, Sodium: 502mg, Calcium: 91mg

Sunday, June 21, 2009

(44) Corn and Black Bean Salad

This was very easy to put together and very fresh tasting. An excellent compliment to a summer grilling meal - and was AWESOME with the carnitas tacos!

Corn and Black Bean Salad

Yield: 10 servings (serving size: 1/2 cup)
Source: Cooking Light Magazine, August 2006

2 cups fresh corn kernels (about 4 ears)
1 cup diced red bell pepper (about 1 large)
1/2 cup thinly sliced green onions
1/2 cup chopped fresh cilantro
1 (15-ounce) can black beans, rinsed and drained
1/4 cup red wine vinegar
1 teaspoon sugar
2 teaspoons canola oil
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
Dash of salt

Combine corn, bell pepper, onions, cilantro, and beans in a medium bowl.

Combine vinegar and remaining ingredients in a small bowl. Drizzle vinegar mixture over corn mixture; toss well. Cover and chill 30 minutes.

Nutritional Information
Calories: 74 (28% from fat), Fat: 2.3g (sat 0.1g,mono 0.6g,poly 0.3g), Protein: 3.4g, Carbohydrate: 14.4g, Fiber: 3.4g, Cholesterol: 0.0mg, Iron: 0.8mg, Sodium: 208mg, Calcium: 19mg

(43) Beef Carnitas Tacos

The avocado, tomato, onion salsa on this is EXCELLENT!! I could have eaten 10 of these tacos!

Beef Carnitas Tacos

These simple tacos are an ideal showcase for tender Beef Carnitas (or Pork Carnitas). Serve with a black bean salad and frozen margaritas or ice-cold beer. You can warm the tortillas in a nonstick skillet just until lightly browned.

Yield: 4 servings (serving size: 2 tacos and 2 lime wedges)
Source: Cooking Light Magazine, September 2006

2 cups chopped plum tomato (about 2 medium)
1/3 cup chopped onion
1/4 cup diced peeled avocado
2 tablespoons minced fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
8 (6-inch) corn tortillas
2 cups Beef Carnitas
1 lime, cut into 8 wedges

Combine the first 7 ingredients in a medium bowl; toss well. Warm tortillas according to package directions. Spoon 1/4 cup Beef Carnitas onto each tortilla; top each with about 3 tablespoons avocado mixture. Fold in half; serve with lime wedges.

Nutritional Information
Calories: 235 (30% from fat), Fat: 7.9g (sat 2.2g,mono 3.2g,poly 0.9g), Protein: 17.6g, Carbohydrate: 26g, Fiber: 3.8g, Cholesterol: 48mg, Iron: 2mg, Sodium: 303mg, Calcium: 37mg

(42) Beef Carnitas

Back in the kitchen! Last week was a week of sloppy joes, pizza, and tacos! This week, I have real menus planned! YAY!! Tonight I made these carnitas tacos and black bean salad. FANTASTIC! I hope you will try them!

Beef Carnitas

This simple recipe, which uses inexpensive beef stew meat, garnered our highest rating for great flavor and versatility. To freeze the carnitas, wrap them tightly in heavy-duty plastic wrap or foil, and place in a zip-top plastic freezer bag; they will keep in the freezer for up to three months.

Yield: 4 cups (serving size: 1/2 cup)
Source: Cooking Light Magazine, September 2006

Cooking spray
1 cup chopped onion
3 garlic cloves, crushed
2 pounds beef stew meat, trimmed and cut into 1-inch pieces
1 cup less-sodium beef broth
1 teaspoon sugar
3/4 teaspoon salt
1/2 teaspoon crushed red pepper
1 large unpeeled orange wedge

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 4 minutes or until tender. Add garlic; sauté 1 minute. Add beef; sauté 5 minutes or until beef is browned on all sides. Stir in broth, sugar, salt, and pepper; nestle orange section into beef mixture. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. Remove and discard orange. Continue simmering, uncovered, 8 minutes or until liquid almost evaporates, stirring frequently.

Nutritional Information
Calories: 180 (40% from fat), Fat: 8g (sat 3g,mono 3.4g,poly 0.3g), Protein: 22.2g, Carbohydrate: 3.5g, Fiber: 0.4g, Cholesterol: 71mg, Iron: 2.5mg, Sodium: 320mg, Calcium: 16mg

Saturday, June 6, 2009

(41) Beef Bourguignonne with Egg Noodles

Now this recipe is a winner! I imagine it will be even better the 2nd day and I can't wait! (PS: bay leaf is the devil! I did not use it, will not use it, no way, no how!)

Beef Bourguignonne with Egg Noodles

This hearty entrée actually tastes better when made a day in advance. Warm it up in a Dutch oven over medium heat until thoroughly heated, and keep warm in a slow cooker set to low.

Yield: 9 servings (serving size: about 1 cup beef mixture, 3/4 cup noodles, and 1 teaspoon parsley)
Source: Cooking Light Magazine, September 2004

1/3 cup all-purpose flour
2 teaspoons salt, divided
3/4 teaspoon freshly ground black pepper, divided
2 1/4 pounds beef stew meat
3 bacon slices, chopped and divided
1 cup chopped onion
1 cup sliced carrot
4 garlic cloves, minced
1 1/2 cups dry red wine
1 (14-ounce) can less-sodium beef broth
8 cups halved mushrooms (about 1 1/2 pounds)
2 tablespoons tomato paste
2 teaspoons chopped fresh thyme
2 bay leaves
1 (16-ounce) package frozen pearl onions
7 cups hot cooked medium egg noodles (about 6 cups uncooked noodles)
3 tablespoons chopped fresh flat-leaf parsley

Combine flour, 1 teaspoon salt, and 1/4 teaspoon pepper in a large zip-top plastic bag. Add beef; seal and shake to coat.

Cook half of bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan with a slotted spoon; set aside. Add half of beef mixture to drippings in pan; cook 5 minutes, browning on all sides. Remove beef from pan; cover and keep warm. Repeat procedure with remaining bacon and beef mixture. Remove beef from pan; cover and keep warm.

Add chopped onion, sliced carrot, and minced garlic to pan; sauté 5 minutes. Stir in red wine and broth, scraping pan to loosen browned bits. Add bacon, beef, remaining 1 teaspoon salt, remaining 1/2 teaspoon pepper, mushrooms, tomato paste, chopped thyme, bay leaves, and pearl onions; bring to a boil. Cover, reduce heat, and simmer 45 minutes. Uncover and cook 1 hour or until beef is tender. Discard bay leaves. Serve beef mixture over noodles; sprinkle with parsley.

Nutritional Information:
Calories: 447 (29% from fat), Fat: 14.6g (sat 5.1g,mono 6.1g,poly 1.5g), Protein: 32.7g, Carbohydrate: 45.7g, Fiber: 3.9g, Cholesterol: 117mg, Iron: 6mg, Sodium: 677mg, Calcium: 47mg

(40) Chicken Scaloppine over Broccoli Rabe

This one doesn't quite go into "stinkers", but it's not one that I'll repeat in it's entirety. Let's talk about broccoli rabe for a second. Click this link to read a little about it if you're not familiar. Consider this your food trivia for today!! It's kind of bitter. Akin to collard greens, in my mind. I LOVE collards greens when made properly. These were like badly prepared collards. BLECH. We threw it out. I realize it's maybe just a matter of taste. If you like broccoli rabe, you might love this recipe! And if you try it - please let me know!

Now the chicken was great! No-brainer to dip it in italian breadcrumbs and saute it. Everyone, including the baby, loved that!! Now for the recipe....

Chicken Scaloppine over Broccoli Rabe

Source: Cooking Light, August 2004
Yield: 4 servings (serving size: 1 chicken cutlet and 1/2 cup broccoli rabe mixture)

1 tablespoon olive oil
1/3 cup Italian-seasoned breadcrumbs
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast cutlets
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons fresh lemon juice
1 teaspoon butter
1 pound broccoli rabe (rapini), cut into 3-inch pieces
2 tablespoons chopped fresh parsley
2 tablespoons capers, rinsed and drained
4 lemon slices (optional)

Heat oil in a large nonstick skillet over medium-high heat.

Combine breadcrumbs and pepper in a shallow dish; dredge chicken in breadcrumb mixture. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.

Add wine, broth, juice, and butter to pan, scraping pan to loosen browned bits. Stir in broccoli rabe; cover and cook 3 minutes or until broccoli rabe is tender. Stir in parsley and capers. Serve chicken over broccoli rabe mixture. Garnish with lemon slices, if desired.

Nutritional Information
Calories: 318 (21% from fat), Fat: 7.4g (sat 1.7g,mono 3.3g,poly 1g), Protein: 44.3g, Carbohydrate: 14g, Fiber: 3.9g, Cholesterol: 101mg, Iron: 2.9mg, Sodium: 577mg, Calcium: 102mg