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.

Strawberry Salsa

on June 19, 2015

Ingredients

1 pound strawberries, hulled and diced
1/4 cup thinly sliced scallions
1 jalapeno, seeded and diced
1/4 cup cilantro, chopped
2 tablespoons fresh lime juice
1 tablespoon agave syrup or honey
1/8 teaspoon salt

Directions

1. Gently mix ingredients together in a bowl. Serve with tortilla chips or over fish or chicken.

Per serving: 34 calories; 0 grams of fat; 1 grams of protein; 9 grams of carbohydrates; 0 grams of fiber; 50 milligrams sodium; 0 milligrams cholesterol.

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

Makes: 6 servings.

Slow Cooker Ratatouille

on June 19, 2015

Ingredients

1 small eggplant (about 1 pound), peeled and cut into 1/2 inch cubes
1/8 teaspoon plus 1/4 teaspoon salt
1 medium-size red onion, chopped
2 medium size sweet bell peppers, seeded and cut into 3/4 inch pieces
1 10 ounce package mushrooms, cleaned and quartered
1 14 1 /2 ounce can dice tomatoes
1 8 ounce can tomato sauce
3/4 teaspoon black pepper
1/2 teaspoon Italian seasoning
1 medium size yellow squash, quartered and cut into 3/4 inch pieces
1 tablespoon fresh chopped basil

Directions

1. Place eggplant in a strainer and sprinkle with 1/8 teaspoon salt; let stand for 20 minutes and press out as much liquid as possible.
2. In a 4 to 5 quart slow cooker, combine eggplant, onion, bell peppers and mushrooms. Drain diced tomatoes and stir in along with tomato sauce, black pepper and Italian seasoning. Cook on HIGH for 3 hours or LOW for 5 hours.
3. Add squash into slow cooker for last 45 minutes of cooking time. Before serving, stir in basil and remaining 1/4 teaspoon salt.

Per serving: 82 calories; 0 grams of fat; 5 grams of protein; 18 grams of carbohydrates; 6 grams of fiber; 446 milligrams sodium; 0 milligrams cholesterol.

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

Makes: 6 servings.

Mini Stuffed Potatoes

on June 19, 2015

Ingredients

12 small potatoes, about 2 inches in diameter (1 1/2 pounds total)
1 tablespoon olive oil
3/4 teaspoon plus 1/2 teaspoon salt
6 tablespoons reduced-fat sour cream
2 ounces crumbled Gorgonzola cheese
1 bunch chives, snipped
4 slices turkey bacon, cooked and finely chopped

Directions

1. Heat oven to 400 degrees °F.
2. Trim a small amount off one side of each potato so they lie flat. Toss potatoes with oil and place on a baking sheet, cut-side down. Sprinkle with 1/4 teaspoon of the salt. Bake at 400 degrees °F. for 25 to 30 minutes or until tender. Cool slightly.
3. In a small bowl, blend remaining 1/8 teaspoon salt, sour cream, Gorgonzola and half the chives.
4. Slice off top of each potato and scoop out about 1 tablespoon of the flesh, reserving for another use. Stuff each potato with a generous tablespoon of the sour cream mixture. Sprinkle bacon pieces and remaining chives over the tops. Serve slightly warm or at room temperature.

Per serving: 77 calories; 4 grams of fat; 3 grams of protein; 7 grams of carbohydrates; 1 gram of fiber; 202 milligrams sodium; 0 milligrams cholesterol.

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

Makes: 12 servings.

Corned Beef and Cabbage

on June 19, 2015

Ingredients

8 whole cloves
1 medium yellow onion, halved
1 lean center cut corned beef brisket (about 2 pounds)
3 large carrots, peeled and quartered lengthwise and cut into 2 inch pieces
1/2 pound new potatoes, halved
1/2 pound boiling onions, peeled
1 small head cabbage, outer leaves removed, cut into 6 wedges

Directions

1. Stick cloves in onion. Place onion and beef in slow cooker and add enough water to cover ingredients plus 3 more inches. Cover and cook on LOW for 5 hours.
2. Add carrots, potatoes, onions, and cabbage to slow cooker and cook an additional 3 hours.
3. Remove corned beef from slow cooker and slice. Place on large platter with vegetables. Drizzle with the broth to moisten and serve.

Per serving: 238 calories; 14 grams of fat; 15 grams of protein; 13 grams of carbohydrates; 3 grams of fiber; 1026 milligrams sodium; 49 milligrams cholesterol.

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

Makes: 10 servings.

Pork and Sweet Potato Stir Fry

on June 19, 2015

Ingredients

1/2 cup beef broth
2 tablespoons reduced sodium soy sauce
1 tablespoon ketchup
1 tablespoon rice vinegar
2 teaspoons cornstarch
1/4 teaspoon red pepper flakes
2 tablespoons olive oil
1 pound thin boneless pork chops, cut, across grain, 1/4 inch thick
1/8 teaspoon salt
1 1/2 pounds sweet potatoes (about 2 large), peeled, quartered lengthwise and sliced crosswise 1/4 inch thick
2 green peppers, cored, seeded and cut into 1/2 inch thick strips

Directions

1. In bowl, mix broth, soy sauce, ketchup, vinegar, cornstarch, and red pepper flakes until smooth. Set aside.
2. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high heat. Add pork and stir fry for 2 minutes. Season with salt. Remove to plate and keep warm.
3. Add remaining 1 tablespoon oil to skillet; sauté sweet potatoes and peppers over medium high heat for 8 minutes. Add 1 cup water and simmer, covered, on medium low for 6 minutes, until sweet potato is tender, stirring occasionally.
4. Stir in broth mixture and cooked pork and bring to a boil. Reduce heat and simmer for 1 minute, until sauce is thickened and meat is heated through. Serve immediately.

Per serving: 355 calories; 10 grams of fat; 30 grams of protein; 37 grams of carbohydrates; 6 grams of fiber; 787 milligrams sodium; 62 milligrams cholesterol.

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

Makes: 4 servings.