Ingredients:
3/4 lbs. chicken breast tenders, each cut crosswise in half, then lengthwise in half
1/4 tsp. cayenne pepper
1/4 tsp. salt
3 tbsp. cayenne pepper sauce
1 tbsp. butter
broccoli slaw
blue cheese dressing
low carb tortillas or wraps
Directions:
Preheat oven to 450. Put chicken in baking dish and toss with salt and cayenne pepper. Bake in oven 10 min.
In a microwave safe bowl, microwave pepper sauce and butter on high for 30 sec. Add sauce to chicken in pan. Stir to coat. Bake 4 min longer or until chicken is no longer pink throughout.
Prepare wraps with tortillas, broccoli slaw, chicken, and blue cheese dressing.
Thursday, June 18, 2009
Tuesday, June 16, 2009
Mexican Sweet Potato Black Bean Salad
Ingredients:
Salad:
2 large sweet potatoes, peeled and cut into 1/2-inch chunks
2 tbsp. canola or other vegetable oil
1 tbsp. ground coriander
1 tbsp. chile powder
1 tbsp. ground cumin
1 tbsp. fine sea salt
1 can corn
1 can black beans, drained and rinsed
1 bunch scallions (about 6), white and green parts, thinly sliced
1 cup chopped cilantro
Dressing:
1 canned chipotle chile
1 garlic clove
2 tbsp. Sweet Chili Sauce
1/4 cup lime juice
1/3 cup canola or other vegetable oil
Directions:
Preheat the oven to 375 degrees. In a large bowl, toss the potatoes with the oil to coat. Sprinkle with the coriander, chile powder, cumin, and salt, and toss again. Arrange the potatoes in a single layer on a baking sheet and roast until golden and just tender, 20 minutes. Transfer to the large bowl and let cool.
Combine the chile, garlic, chili sauce, and lime juice in a blender. Turn the blender on and slowly add the oil, until the dressing is creamy and emulsified. Leftover dressing can be stored in the refrigerator for up to 2 months.
Salad:
2 large sweet potatoes, peeled and cut into 1/2-inch chunks
2 tbsp. canola or other vegetable oil
1 tbsp. ground coriander
1 tbsp. chile powder
1 tbsp. ground cumin
1 tbsp. fine sea salt
1 can corn
1 can black beans, drained and rinsed
1 bunch scallions (about 6), white and green parts, thinly sliced
1 cup chopped cilantro
Dressing:
1 canned chipotle chile
1 garlic clove
2 tbsp. Sweet Chili Sauce
1/4 cup lime juice
1/3 cup canola or other vegetable oil
Directions:
Preheat the oven to 375 degrees. In a large bowl, toss the potatoes with the oil to coat. Sprinkle with the coriander, chile powder, cumin, and salt, and toss again. Arrange the potatoes in a single layer on a baking sheet and roast until golden and just tender, 20 minutes. Transfer to the large bowl and let cool.
Combine the chile, garlic, chili sauce, and lime juice in a blender. Turn the blender on and slowly add the oil, until the dressing is creamy and emulsified. Leftover dressing can be stored in the refrigerator for up to 2 months.
Microwave the corn for 2 minutes. Drain and place in the bowl with the potatoes. Add the beans, scallions, and cilantro. Gently toss with enough dressing to moisten the salad. Let the salad marinate for 15 to 30 minutes. Serve at room temperature. Store any leftover salad in a covered container in the fridge for up to 5 days.
Thursday, June 11, 2009
Chickpea Stir Fry
Ingredients:
2 tbsp. olive oil
salt
1 small onion, sliced
1 cup canned chickpeas
1 cup chopped kale
1 medium-sized zucchini, chopped
zest and juice of 1/2 lemon
Directions:
Heat 1 tablespoon of olive oil In a large skillet over medium-high heat and stir in a big pinch of salt, the onion, and chickpeas. Saute until the chickpeas are deeply golden and crusty.
Stir in the kale and cook for one minute more. Remove everything from the skillet onto a large plate and set aside.
In the same skillet heat the remaining tablespoon of olive oil, add the zucchini and saute until it starts to take on a bit of color, two or three minutes.
Add the chickpea mixture back to the skillet, and remove from heat. Stir in the lemon juice and zest, taste, and season with a bit more salt if needed.
2 tbsp. olive oil
salt
1 small onion, sliced
1 cup canned chickpeas
1 cup chopped kale
1 medium-sized zucchini, chopped
zest and juice of 1/2 lemon
Directions:
Heat 1 tablespoon of olive oil In a large skillet over medium-high heat and stir in a big pinch of salt, the onion, and chickpeas. Saute until the chickpeas are deeply golden and crusty.
Stir in the kale and cook for one minute more. Remove everything from the skillet onto a large plate and set aside.
In the same skillet heat the remaining tablespoon of olive oil, add the zucchini and saute until it starts to take on a bit of color, two or three minutes.
Add the chickpea mixture back to the skillet, and remove from heat. Stir in the lemon juice and zest, taste, and season with a bit more salt if needed.
Tuesday, June 9, 2009
Cube Steak Milanese
Ingredients:
1 lb cube steak, cut into 4 portions
1/2 cup plain breadcrumbs or panko
1/4 cup grated parmesean cheese
2 tbsp. fresh parsley
1 egg
black pepper
salt
3 tsp olive oil
lemon (optional)
Directions:
Whisk egg in a shallow dish. Combine breadcrumbs, grated cheese and parsley in another shallow dish. Season steak with salt and pepper. Dip each piece into the egg, allowing excess to drip off into the dish, then dip in the breadcrumb mixture and turn to coat.
1 lb cube steak, cut into 4 portions
1/2 cup plain breadcrumbs or panko
1/4 cup grated parmesean cheese
2 tbsp. fresh parsley
1 egg
black pepper
salt
3 tsp olive oil
lemon (optional)
Directions:
Whisk egg in a shallow dish. Combine breadcrumbs, grated cheese and parsley in another shallow dish. Season steak with salt and pepper. Dip each piece into the egg, allowing excess to drip off into the dish, then dip in the breadcrumb mixture and turn to coat.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the steaks and cook until golden brown on the first side, about 3 minutes. Turn the steaks over, add 1 teaspoon oil and cook until the steaks are cooked through, 3 to 4 minutes more. Transfer to a plate; tent with foil to keep warm. Garnish with lemon, if desired.
Kung Pao Chicken
Ingredients:
1 lb raw boneless skinless lean chicken breast; cubed
2 cups bell pepper chunks (red and/or green)
1 cup chopped onion
1 can sliced water chestnuts
2 tbsp. reduced-sodium/light soy sauce
1 1/2 tbsp. rice vinegar
2 tsp. Splenda No Calorie Sweetener, granulated
1/2 tbsp. cornstarch
1 tbsp. chopped dry-roasted unsalted peanuts
1 tsp. minced garlic
1 tsp. red chili sauce (add more for extra spice!)
salt, pepper and red pepper flakes; to taste
Directions:
Begin by combining 2 tbsp. of cold water with soy sauce, vinegar, Splenda, cornstarch and chili sauce -- stir well until all ingredients have dissolved. Set sauce aside.
Spray a large pan or wok with nonstick spray, and bring to medium-high heat. Add chicken, vegetables, garlic and 2 tbsp. of water. Stirring occasionally, cook for about 5 minutes.
Once chicken is almost fully cooked but still tender, add peanuts and water chestnuts to the pan or wok. Raise heat to high, give sauce a stir, and add it to the pan/wok as well.
Mix entire dish until all ingredients are coated in sauce, and the sauce is hot and thick. Season to taste with salt, pepper, and red pepper flakes. Enjoy! MAKES 2 SERVINGS
1 lb raw boneless skinless lean chicken breast; cubed
2 cups bell pepper chunks (red and/or green)
1 cup chopped onion
1 can sliced water chestnuts
2 tbsp. reduced-sodium/light soy sauce
1 1/2 tbsp. rice vinegar
2 tsp. Splenda No Calorie Sweetener, granulated
1/2 tbsp. cornstarch
1 tbsp. chopped dry-roasted unsalted peanuts
1 tsp. minced garlic
1 tsp. red chili sauce (add more for extra spice!)
salt, pepper and red pepper flakes; to taste
Directions:
Begin by combining 2 tbsp. of cold water with soy sauce, vinegar, Splenda, cornstarch and chili sauce -- stir well until all ingredients have dissolved. Set sauce aside.
Spray a large pan or wok with nonstick spray, and bring to medium-high heat. Add chicken, vegetables, garlic and 2 tbsp. of water. Stirring occasionally, cook for about 5 minutes.
Once chicken is almost fully cooked but still tender, add peanuts and water chestnuts to the pan or wok. Raise heat to high, give sauce a stir, and add it to the pan/wok as well.
Mix entire dish until all ingredients are coated in sauce, and the sauce is hot and thick. Season to taste with salt, pepper, and red pepper flakes. Enjoy! MAKES 2 SERVINGS
Tandoori Spiced Chicken Breast with Grilled Tomato Jam and Herbed Yogurt Sauce
Ingredients:
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon ground ginger
1 tablespoon ground coriander
1/2 tablespoon ground cumin
1/2 tablespoon ground cayenne
1/2 tablespoon ground turmeric
1/2 tablespoon ground white pepper
1/2 tablespoon kosher salt
3 (8-ounce) boneless skinless chicken breasts
3 tablespoons vegetable oil
4 pita breads, warmed on the grill
Tomato Jam, recipe follows
Herbed Yogurt, recipe follows
Directions:
Heat grill to medium-high. Combine all spices and the oil in a medium bowl to make a paste. Rub a thin layer of the spice paste onto 1 side of each chicken breast. Grill for 3 to 4 minutes on each side or until slightly charred and just cooked through. Remove from the grill, let rest 5 minutes, and cut lengthwise into 1/2-inch thick slices. Serve openface on pitas: the chicken slices, a few dollops of Tomato Jam, and a drizzle of Herbed Yogurt.
Grilled Tomato Jam:
5 plum tomatoes
1 serrano chile
2 tablespoons vegetable oil, plus more for grilling
Salt and freshly ground pepper
1 small Spanish onion, chopped
3 tablespoons balsamic vinegar
Pinch saffron
Heat grill to high. Brush tomatoes and serrano with oil and season with salt and pepper. Grill tomatoes and serrano on all sides until charred. Remove from the grill and coarsely chop.
Heat oil in a medium saucepan on the grates of the grill or on the side burners. Add the onion and cook until soft. Add the tomatoes, serrano, balsamic vinegar, and saffron and cook until thickened. Season with salt and pepper. Transfer to a bowl and let cool to room temperature before serving.
Herbed Yogurt:
1 cup Greek yogurt
1/4 cup chopped fresh mint leaves
1/4 cup chopped fresh cilantro leaves
Salt and freshly ground pepper
Place all ingredients in a food processor and process until smooth. Season with salt and pepper, to taste. Refrigerate if not using immediately.
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon ground ginger
1 tablespoon ground coriander
1/2 tablespoon ground cumin
1/2 tablespoon ground cayenne
1/2 tablespoon ground turmeric
1/2 tablespoon ground white pepper
1/2 tablespoon kosher salt
3 (8-ounce) boneless skinless chicken breasts
3 tablespoons vegetable oil
4 pita breads, warmed on the grill
Tomato Jam, recipe follows
Herbed Yogurt, recipe follows
Directions:
Heat grill to medium-high. Combine all spices and the oil in a medium bowl to make a paste. Rub a thin layer of the spice paste onto 1 side of each chicken breast. Grill for 3 to 4 minutes on each side or until slightly charred and just cooked through. Remove from the grill, let rest 5 minutes, and cut lengthwise into 1/2-inch thick slices. Serve openface on pitas: the chicken slices, a few dollops of Tomato Jam, and a drizzle of Herbed Yogurt.
Grilled Tomato Jam:
5 plum tomatoes
1 serrano chile
2 tablespoons vegetable oil, plus more for grilling
Salt and freshly ground pepper
1 small Spanish onion, chopped
3 tablespoons balsamic vinegar
Pinch saffron
Heat grill to high. Brush tomatoes and serrano with oil and season with salt and pepper. Grill tomatoes and serrano on all sides until charred. Remove from the grill and coarsely chop.
Heat oil in a medium saucepan on the grates of the grill or on the side burners. Add the onion and cook until soft. Add the tomatoes, serrano, balsamic vinegar, and saffron and cook until thickened. Season with salt and pepper. Transfer to a bowl and let cool to room temperature before serving.
Herbed Yogurt:
1 cup Greek yogurt
1/4 cup chopped fresh mint leaves
1/4 cup chopped fresh cilantro leaves
Salt and freshly ground pepper
Place all ingredients in a food processor and process until smooth. Season with salt and pepper, to taste. Refrigerate if not using immediately.
Red Velvet Cupcakes
Ingredients:
1 cup Pillsbury Moist Supreme Reduced Sugar Cake Mix, Devil's Food
1 cup Pillsbury Moist Supreme Reduced Sugar Cake Mix, Classic Yellow
2 25-calorie diet hot cocoa mix packets
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/4 cup mini semi-sweet chocolate chips, divided
1/2 oz. red food coloring
1 tsp. Splenda No Calorie Sweetener (granulated)
1/8 tsp. salt
cream cheese frosting
Directions:
Place half of your chocolate chips (2 tbsp.) and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water, and stir until chips and cocoa mix have dissolved. Place glass in the freezer until mixture is cold (about 30 minutes).
Meanwhile, preheat oven to 350 degrees.
Once the cocoa in the freezer has chilled, give it a stir, and pour it into a large mixing bowl. Add the cake mixes, egg substitute, remaining chocolate chips, red food coloring, 1 tsp. Splenda, and salt.
Using a whisk or fork, mix batter for about 2 minutes (until smooth and blended). Batter will be thin, but don't worry, your cupcakes will puff up once baked!
Line a 12-cup muffin pan with baking cups, and spray lightly with nonstick spray (or simply spray the pan with nonstick spray). Evenly spoon batter into the pan.
Place pan in the oven, and bake for 15 - 20 minutes. Cupcakes will look shiny when done.
Once cupcakes have cooled completely, evenly spread cream cheese frosting over them. Enjoy! MAKES 12 SERVINGS
1 cup Pillsbury Moist Supreme Reduced Sugar Cake Mix, Devil's Food
1 cup Pillsbury Moist Supreme Reduced Sugar Cake Mix, Classic Yellow
2 25-calorie diet hot cocoa mix packets
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/4 cup mini semi-sweet chocolate chips, divided
1/2 oz. red food coloring
1 tsp. Splenda No Calorie Sweetener (granulated)
1/8 tsp. salt
cream cheese frosting
Directions:
Place half of your chocolate chips (2 tbsp.) and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water, and stir until chips and cocoa mix have dissolved. Place glass in the freezer until mixture is cold (about 30 minutes).
Meanwhile, preheat oven to 350 degrees.
Once the cocoa in the freezer has chilled, give it a stir, and pour it into a large mixing bowl. Add the cake mixes, egg substitute, remaining chocolate chips, red food coloring, 1 tsp. Splenda, and salt.
Using a whisk or fork, mix batter for about 2 minutes (until smooth and blended). Batter will be thin, but don't worry, your cupcakes will puff up once baked!
Line a 12-cup muffin pan with baking cups, and spray lightly with nonstick spray (or simply spray the pan with nonstick spray). Evenly spoon batter into the pan.
Place pan in the oven, and bake for 15 - 20 minutes. Cupcakes will look shiny when done.
Once cupcakes have cooled completely, evenly spread cream cheese frosting over them. Enjoy! MAKES 12 SERVINGS
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