Archive for the ‘Recipe’ Category
May 3rd, 2012 | 
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| Easy Tacos for Two
1 red bell pepper, sliced 1 teaspoon olive oil 1 package (9 ounces) Pre-Cooked Chicken Breast Strips 1/2 cup salsa 4 whole-grain taco shells 1/2 cup shredded 2-percent fat sharp cheddar or mozzarella Shredded lettuce, chopped tomatoes, chopped onions as desired In a medium non-stick skillet, sauté bell pepper in oil until soft, about 6 minutes. Add chicken, salsa, salt and pepper; cook, stirring, until heated through. Stuff taco shells with chicken mixture and cheese and top with veggies of choice. |
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This is my lunch of leftovers from last night’s dinner. It was very easy to make. I stirred together fajitas, boiled water and added rice, steamed asparagus, and opened a can of black beans and tossed some frozen corn in then microwaved.
Fajitas (no tortilla) made with 3 cubed chicken breast halves, 1 large sliced onion and 2 sliced red peppers with an envelope of Fajita seasoning and water.
TruRoots Sprouted Rice & Quinoa Blend. (Brown rice, red rice, wild rice and quinoa) from Costco
Trader Joe’s Roasted Corn (frozen product) that I added to a can of black beans.
Asparagus
The virtues of this meal:
High protein from the chicken, and mix of whole grain rice, quinoa, black beans and corn.
All carbohydrates are nutritious whole grains and beans.
High volume: This is very filling but relatively low calorie.
Many antioxidant* rich foods: asparagus, corn, red pepper, black bean, onion, quinoa.
High fiber from all the whole grains and vegetables.
And it is really delicious. I’m happy that all I had to do today for lunch was reheat in the microwave.
*Antioxidants protect your cells against the effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.
This is one of my favorite chicken recipes. I prep as much as I can ahead of time so the final preparation is easy.
Sicilian cooking is influenced by the Greeks, Romans and Arabs. We can thank the Arabs for their use of raisins in Sicilian cooking. You may be tempted to leave out the raisins but don’t; they add delicious interest.
Sicilian Chicken
4 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon olive oil
1/2 cup all-purpose flour
1 cup dry white wine
1/2 cup Sicilian or Manzanilla olives
1/4 cup golden raisins
2 tablespoons balsamic vinegar
2 teaspoon dried oregano
1 teaspoon dried basil
2 (14.5-ounce) cans diced tomatoes, undrained
Place 2 chicken breast halves in a gallon ziplock bag pound each breast half to 1/2-inch thickness using a meat mallet or heavy skillet. Sprinkle both sides of chicken with salt and pepper.
Slice olives. Put sliced olives, balsamic vinegar, oregano, basil and tomatoes in a bowl.
Heat oil in a large nonstick skillet over medium-high heat. Place flour in a shallow dish; dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until lightly browned. Add wine; cook 1 minute. Add bowl of sliced olives, raisins, balsamic vinegar, oregano, basil and tomatoes. Bring to a boil. Reduce heat, and simmer 8 minutes or until chicken is done.
Yield: 4 servings
| Roast Pork Loin with Garlic and Rosemary CrustThis recipe is so easy and very flavorful. Absolutely my favorite way to prepare a pork loin. Simply rub a pork loin with a paste made of garlic, rosemary, salt and pepper and then bake. Pork tenderloin is an excellent lean meat. 3 ounces has only 122 calories, 3 grams of fat yet provides 22 grams of protein.
6 large garlic cloves, pressed I prefer to use the chopped garlic in a jar from Costco Preheat oven to 400°F. Line 13 x 9 x 2-inch roasting pan with foil. Mix garlic, rosemary, coarse salt and pepper in bowl. Rub mixture all over pork. Place pork, fat side down, in the roasting pan. Roast pork 30 minutes. Turn roast fat side up. Roast until thermometer inserted into center of pork registers 155°F., about 25 minutes longer. Remove from oven; let stand 10 minutes. Cut pork crosswise into 1/3-inch-thick slices. Serves 8
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Thai Turkey
Easy, delicious and nutritious, this recipe is a creative way to use up leftover turkey. Red peppers are rich in phytochemicals and antioxidants such as beta-carotene and vitamin C. Turkey provides 32 grams of protein per 4-ounce serving, B vitamins (e.g. niacin, vitamin B6, vitamin B12). Rice contributes carbohydrates, B-vitamins and iron.
Sauce ingredients:
1 1/3 c. water
¼ cup soy sauce, Kikkoman low-sodium
2 Tbsp honey
2 tsp sesame oil
2 tsp curry powder
4 tsp cornstarch
1/4 tsp red pepper flakes
1 small onion, cut in wedges
4 cloves crushed garlic
2 red peppers, cut into thin strips
¾ lb. Fully cooked turkey, cut into bite size strips (3 cups). You can also use grilled chicken
Hot cooked rice
Sliced serrano peppers (garnish optional)
For sauce, in a small mixing bowl, combine water, soy sauce, honey, sesame oil, curry powder, cornstarch, and red pepper flakes; set aside.
Spray a large skillet with nonstick spray. Cook and stir the onion, garlic and red pepper strips over medium heat till tender. Stir in the turkey or chicken. Stir in the sauce. Cook and stir until thickened and bubbly.
Serve over hot cooked rice. If desired, garnish with serrano peppers. Makes 4 main-dish servings.
