Sesame Chicken Stir Fry

on June 19, 2015

Ingredients

3 tablespoons vegetable oil
1 1/2 pounds boneless, skinless chicken breasts cut into thin strips
3/4 teaspoon salt
1/2 teaspoon black pepper
1 head bok choy (about 2 lbs), trimmed and roughly chopped
1 sweet red pepper, cored and sliced
3 ribs celery, trimmed and sliced
1 cup low sodium chicken broth
2 tablespoons low sodium soy sauce
1 tablespoon cornstarch
2 teaspoons sugar
1/4 teaspoon hot sauce
2 teaspoons sesame oil
2 teaspoons black or white sesame seeds
4 cups cooked brown rice

Directions

1. Heat 2 tablespoons of the oil in a large skillet or wok. Season chicken with 1/2 teaspoon of the salt and pepper; add chicken to skillet and stir fry 15 minutes over low to medium heat. Remove to a bowl with a slotted spoon.
2. Add remaining tablespoon oil to skillet. Stir in bok choy, red pepper and celery. Stir fry 4 minutes, seasoning with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.
3. Meanwhile, mix chicken broth, soy sauce, cornstarch, sugar and hot sauce in a small bowl. Stir into skillet. Cook 1 minute and stir in sesame oil and sesame seeds. Serve with rice.

Per serving: 392 calories; 12 grams of fat; 33 grams of protein; 38 grams of carbohydrates; 5 grams of fiber; 781 milligrams sodium; 67 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 6 servings.

Chicken Cutlet Salad

on June 19, 2015

Ingredients

1 1/2 pounds chicken cutlets (about 6 ounces each)
5 tablespoons balsamic vinegar
1 teaspoon dried oregano
3/4 teaspoon salt
1/4 teaspoon black pepper
4 tablespoons olive oil
1 pound plum tomatoes, chopped
1 large head of escarole, washed, dried and cut into bite-size pieces
1 head romaine lettuce, washed, dried and cut into bite-size pieces
1 small red onion, peeled and thinly sliced
Fresh basil, for garnish

Directions

1. Brush chicken with 1 tablespoon of the vinegar and season with the oregano, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Cook chicken 3 minutes per side. Remove to plate; keep warm.
2. Add remaining 4 tablespoons vinegar, 1/2 teaspoon salt, 1/8 teaspoon black pepper, 3 tablespoons olive oil and the plum tomatoes to skillet. Scrape up any browned bits from bottom of skillet and gently heat through, about 1 minute.
3. Toss together escarole, romaine lettuce and red onion. Slice chicken and serve over salad and spoon warm tomato vinaigrette over the top. Garnish with fresh basil.

Per serving: 278 calories; 18 grams of fat; 38 grams of protein; 16 grams of carbohydrates; 7 gram of fiber; 558 milligrams sodium; 94 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes 4 servings.

Oven Fried Chili Chicken

on June 19, 2015

Ingredients

1 1/4 cups corn flake crumbs
3 teaspoons Mrs. Dash Southwest Chipotle seasoning
1 teaspoon chipotle chili powder
1 teaspoon ground cumin
3/4 teaspoon garlic salt
1/2 cup evaporated milk
12 bone-in-chicken thighs, about 4 pounds total

Directions

1. Heat oven to 375 degrees °F. Line 2 baking sheets with aluminum foil.
2. In a pie dish or shallow bowl, whisk together the corn flake crumbs, Mrs. Dash Southwest Chipotle seasoning, chipotle chili powder, cumin, and garlic salt. Pour evaporated milk into a second pie dish.
3. Dip a chicken thigh into the milk and shake off excess. Roll it around in the corn flake crumbs until completely coated. Shake off excess. Place on the prepared baking sheet. Repeat with remaining chicken.
4. Bake chicken at 375 degrees °F for 50 to 55 minutes or until golden and crispy and internal temperature registers 160 degrees °F on an instant read thermometer. May be served warm or at room temperature.

Per serving: 285 calories; 18 grams of fat; 21 grams of protein; 9 grams of carbohydrates; 0 grams of fiber; 227 milligrams sodium; 97 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 12 servings.

Asian BBQ Chicken Thighs and Broccoli Slaw

on June 19, 2015

Ingredients

1/4 cup ketchup
2 tablespoons hoisin sauce
2 tablespoons low sodium soy sauce
1 teaspoon sesame oil
2 1/4 pounds bone in, skinless chicken thighs
1 bag (12 ounces) broccoli slaw
2 tablespoons rice wine vinegar
1/4 teaspoon salt
1/4 teaspoon black pepper

Directions

1. Heat gas grill to medium high or prepare charcoal grill with medium hot coals.
2. In a small saucepan, stir together ketchup, hoisin, soy sauce, and sesame oil. Cook over medium high heat until bubbling, about 5 minutes. Remove 3 tablespoons sauce from pot and set aside.
3. Lightly coat grill with nonstick cooking spray or oil. Place chicken thighs on grill bottom side up and baste with sauce. Close grill cover and cook 5 minutes. Remove cover and flip thighs, basting generously with sauce. Continue brushing with sauce every 5 minutes for about 20 minutes or until internal temperature reaches 160 degrees °F on an instant read thermometer.
4. While chicken is cooking, stir together reserved sauce, broccoli slaw, vinegar and salt and pepper. Refrigerate until ready to serve.

Per serving: 361 calories; 16 grams of fat; 38 grams of protein; 16 grams of carbohydrates; 3 grams of fiber; 992 milligrams sodium; 129 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 4 servings.

Chicken and Soba Noodles

on June 19, 2015

Ingredients

3 tablespoons low sodium soy sauce
2 tablespoons rice vinegar
1 tablespoon sesame oil
2 teaspoons grated fresh ginger
2 teaspoons sugar
1 teaspoon lime juice
1/4 teaspoon hot sauce
1 pound boneless, skinless, thinly sliced chicken breasts
1 package (8.8 ounces) soba noodles
3 cups broccoli florets
1 small sweet red pepper, thinly sliced
1 tablespoon sesame seeds, optional

Directions

1. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, sugar, lime juice, and hot sauce.
2. Fill a large skillet halfway with water and bring to a boil over medium high heat. Add chicken and cook 4 minutes or until cooked through; set aside. When cool enough to handle, shred chicken using two forks and place pieces in a large serving bowl.
3. Bring a large pot of lightly salted water to a boil. Cook noodles following package directions. Add broccoli florets to pot for final 4 minutes of cooking time. Drain noodles and rinse with cold water.
4. Place noodle mixture and red pepper in serving bowl with chicken. Drizzle soy sauce mixture on top and toss well to coat. Sprinkle sesame seeds on top, if desired, and serve at room temperature or cold.

Per serving: 267 calories; 4 grams of fat; 25 grams of protein; 36 grams of carbohydrates; 1 grams of fiber; 585 milligrams sodium; 44 milligrams cholesterol.

Percent Daily Values are based on a 2,000 calorie diet.

Makes: 6 servings.