Chicken with White Beans, Broccoli, and Toasted Garlic

Ingredients:

1/2 package fresh broccoli florets
1 tbsp. olive oil
2 tsp. minced garlic
1/4 cup lemon juice
red pepper flakes
salt
black pepper
1 lb chicken, diced
1/2 can navy beans
1/4 cup grated fresh Parmigiano-Reggiano cheese


Directions:

Steam broccoli in the microwave for 2 minutes.

Heat oil in a large nonstick skillet over medium heat. Add garlic, and cook 5 minutes or until golden, stirring frequently. Remove garlic to a small bowl. Add juice, spices, salt, and pepper; stir with a whisk.

Heat pan over medium-high heat. Add chicken, and cook until done, stirring frequently.

Combine broccoli, lemon mixture, chicken, beans, and cheese, tossing gently to coat.

Sweet Potato and Beef Stir-Fry

Ingredients:

1 lb beef steak, sliced into thin 1 inch strips
1/2 tsp. sesame oil
1 tbsp. unsweetened apple butter
1 tbsp. soy sauce
red pepper flakes
1 tsp. minced garlic
1 tsp. minced ginger
2 small sweet potatoes, diced
1 cup green beans (try with peppers next time?)
1 onion, sliced


Directions:

In a bowl, combine beef with sesame oil, apple butter, soy sauce, red pepper flakes, garlic, and ginger. Set aside.

Bring water to boil in a medium heat. Cook sweet potato 5-7 min or until soft but firm. Remove with a slotted spoon (leave water in the pot). Add green beans and boil for 4 min or until soft but firm. Drain.

Add oil to a skillet over high heat. Add beef mixture and onion and cook until done, about 3 to 4 minutes. Add sweet potatoes and beans. Cook for 1 more minute. Serve.

Caramelized Onion Chicken

Ingredients:

1 lb chicken tenders, diced
salt
pepper
1 onion, sliced
1/2 seedless, sugar free raspberry jam
1 tbsp. red wine vinegar
1 tbsp. soy sauce
1 tsp. minced ginger


Directions:

Sprinkle chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté 2 minutes. Add chicken to pan; sauté 8 minutes or until chicken is done. Remove onion and chicken from pan.

Add jam and remaining ingredients to pan; cook 2 minutes, stirring constantly with a whisk. Return chicken mixture to pan; cook 4 minutes, stirring occasionally.

Chicken and Sausage Étouffée

Ingredients:

1 lb chicken breast, cut into bite sized pieces
6 oz smoked turkey sausage, cut into bite sized pieces
1 green pepper, diced
1 red pepper, diced
Cajun seasoning
1 tsp. minced garlic
1/2 cup + 2 tbsp. white wine
1 tbsp. lemon juice
1 tsp. cornstarch


Directions:

Season chicken with cajun seasoning and saute with sausage. Add garlic and peppers and continue to cook. Add 1/2 cup white wine and lemon juice and reduce for several minutes. Add cornstarch to remaining wine and add to pan. Cook until the sauce thickens and serve.

Spicy Sweet and Sour Pork

Ingredients:

1/4 cup slivered almonds
1 lb pork tenderloin, cut into 3/4-inch cubes
2 tbsp. cornstarch, divided
3 tbsp. low-sodium soy sauce, divided
1 (8-ounce) can pineapple chunks in juice, undrained
1/4 cup cider vinegar
1/4 cup Splenda
2 tbsp. ketchup
1 tbsp. Sriracha (hot chile sauce)
1 chopped white onion
1 tsp. bottled minced ginger
1 tsp. bottled minced garlic
1 chopped green bell pepper
1/4 cup slivered green onions


Directions:

Combine pork, 1 tablespoon cornstarch, and 1 tablespoon soy sauce; toss well to coat. Drain pineapple in a sieve over a bowl, reserving juice. Combine juice, remaining 1 tablespoon cornstarch, remaining 2 tablespoons soy sauce, vinegar, Splenda, ketchup, and Sriracha, stirring with a whisk.

Heat a large nonstick skillet over medium-high heat. Add pork to pan; sauté 3 minutes, stirring frequently. Add 1 cup onion, ginger, and garlic; sauté 1 minute. Stir in pineapple and bell pepper; sauté 3 minutes, stirring frequently. Stir in vinegar mixture; bring to a boil. Cook 1 minute, stirring constantly. Sprinkle with almonds and green onions.

Vietnamese Pork with Spicy Slaw

Ingredients:

3 tbsp. chopped green onions, divided
2 tbsp. dark sesame oil, divided
1 tsp. and 1 tbsp. fish sauce, divided
1 tbsp. reduced-sodium tamari
2 tsp. sugar substitute
freshly ground black pepper
3/4 lb boneless pork loin chops, trimmed and cut into 1/2-inch-thick strips
3 cups broccoli slaw
2 tbsp. rice wine vinegar
1 tsp. chile paste with garlic (such as sambal oelek)
1 finely chopped red bell pepper


Directions:

Combine 1 tablespoon oil, 1 tablespoon fish sauce, vinegar, and chile paste in a large bowl, stirring well. Add slaw and bell pepper; toss to coat. Refrigerate until ready to serve.

Combine 1 tablespoon green onions, 1 tablespoon sesame oil, 1 teaspoon fish sauce, and next 4 ingredients (through pork) in a large zip-top plastic bag; seal. Marinate in refrigerator 20 minutes.

Heat a skillet over medium-high heat. Coat pan with cooking spray. Remove pork from marinade. Add pork to pan; cook 1 1/2 minutes or until done. Arrange pork over slaw mixture. Sprinkle with remaining 2 tablespoons onions.

Jamaican Chicken with Mango Salsa

Ingredients:

Jamaican jerk seasoning (such as Spice Islands)
Paprika
1 lb skinless, boneless chicken breast halves
Cooking spray
Minced fresh cilantro
1/2 finely chopped red onion
1 tbsp. chopped fresh mint
2 tsp. fresh lime juice
1/4 tsp. black pepper
1/4 tsp. crushed red pepper
1 cup sliced peeled mango, chopped


Directions:

Heat a large nonstick skillet over medium-high heat. Sprinkle seasoning and paprika evenly over chicken. Coat chicken with cooking spray. Add chicken to pan; cook 4 minutes on each side or until done.

While chicken cooks, combine cilantro, and remaining ingredients. Serve salsa with chicken.