This marinade used to be on my blog, but somewhere along the way I guess it got deleted so I'm re-posting it. I'm not sure if soy sauce is technically "real food", but so many of my favorite recipes use it that I decided not to examine that too closely. I've used this with chicken breast, chicken thighs (boneless or bone-in), flank steak, and even shrimp. I have the best results when I pat my meat dry and allow it to come to room temperature before I grill it. Squeeze a lime wedge over it right after you pull it off the grill. Delicious every time!
1/4 cup lime juice
1/3 cup water
2 tbsp olive oil
4 cloves garlic, pressed
2 tsp low-sodium soy sauce
1 tsp salt
1 tsp chili powder
3/4 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp black pepper
Mix all ingredients together. Pour over chicken or steak in a bowl or ziploc bag. Refrigerate for at least 2 hours. Grill your meat and have at it!
Showing posts with label Chicken. Show all posts
Showing posts with label Chicken. Show all posts
May 16, 2012
May 5, 2012
Lemon-Thyme Chicken with Garlic Rice Pilaf
One of my favorite blogs is Annie's Eats. Her food is delicious and simple, and her photography is beautiful. Last week I discovered two new recipes on her site and - lo' and behold - a new meal was inducted into the Dinner Hall of Fame. I made two tiny tweaks to these recipes. Here are my versions with links to the original below the titles. I served this with Oven Roasted Parmesan Green Beans. The memory is making me drool. Please forgive my badly lit photo, and make this soon!
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Lemon-Thyme Chicken
from Annie's Eats
4 boneless, skinless chicken breast cutlets
Kosher salt and freshly ground pepper
1 handful white whole-wheat flour
1½ tbsp. olive oil
2 cloves garlic, minced
2 tsp. fresh thyme leaves, minced
½ cup dry white wine
¾ cup low-sodium chicken broth
Juice of 1 lemon
1-2 tbsp. butter
Season both sides of the chicken pieces with salt and pepper. Place the flour in a shallow bowl, and dredge the chicken pieces in the flour, shaking off the excess. In a large skillet, heat the olive oil over medium-high heat. Add the chicken pieces to the pan and saute until lightly golden, about 2-3 minutes per side, and an instant-read thermometer reads 160˚ F in the thickest part of the chicken. (Keep in mind that pieces of different sizes will finish cooking at different times to avoid overcooking.) Remove the chicken pieces to a plate, tent with foil, and set aside.
Add the garlic and thyme leaves to the pan and sauté just until fragrant, about 1 minute. (If necessary, add an additional small drizzle of olive oil if most of the oil was absorbed by the chicken.) Off the heat, add the wine to the pan, scraping the bottom of the pan to loosen any browned bits. Return the pan to the heat and bring the liquid to a simmer. Stir in the chicken broth. Reduce until the sauce has thickened, about 4-5 minutes. Add the lemon juice to the pan. Add in the butter and whisk until completely melted. Season with salt and pepper to taste. Serve immediately, spooning the sauce over the chicken.
Garlic Rice Pilaf
from Annie's Eats adapted from What's Cooking in the Orange Kitchen
1 tbsp. butter
3 cloves garlic, minced or pressed
1 cup brown white rice
2½ cups chicken broth, divided
½ tsp. salt
½ tsp. pepper
Squeeze of lemon juice
Preheat the oven to 375° F. In a saucepan or skillet, melt the butter over medium-high heat. Add the garlic and rice to the pan and cook until both are golden brown, about 3-4 minutes. Stir in 1 cup of the chicken broth, salt and pepper and bring to a boil. Pour the mixture into a covered casserole dish, cover, and bake for 25 minutes. Stir in the remaining 1½ cups chicken broth and bake, covered, for another 45 minutes. About 15 minutes before it is finished baking, stir in a squeeze of fresh lemon juice.
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Lemon-Thyme Chicken
from Annie's Eats
4 boneless, skinless chicken breast cutlets
Kosher salt and freshly ground pepper
1 handful white whole-wheat flour
1½ tbsp. olive oil
2 cloves garlic, minced
2 tsp. fresh thyme leaves, minced
½ cup dry white wine
¾ cup low-sodium chicken broth
Juice of 1 lemon
1-2 tbsp. butter
Season both sides of the chicken pieces with salt and pepper. Place the flour in a shallow bowl, and dredge the chicken pieces in the flour, shaking off the excess. In a large skillet, heat the olive oil over medium-high heat. Add the chicken pieces to the pan and saute until lightly golden, about 2-3 minutes per side, and an instant-read thermometer reads 160˚ F in the thickest part of the chicken. (Keep in mind that pieces of different sizes will finish cooking at different times to avoid overcooking.) Remove the chicken pieces to a plate, tent with foil, and set aside.
Add the garlic and thyme leaves to the pan and sauté just until fragrant, about 1 minute. (If necessary, add an additional small drizzle of olive oil if most of the oil was absorbed by the chicken.) Off the heat, add the wine to the pan, scraping the bottom of the pan to loosen any browned bits. Return the pan to the heat and bring the liquid to a simmer. Stir in the chicken broth. Reduce until the sauce has thickened, about 4-5 minutes. Add the lemon juice to the pan. Add in the butter and whisk until completely melted. Season with salt and pepper to taste. Serve immediately, spooning the sauce over the chicken.
Garlic Rice Pilaf
from Annie's Eats adapted from What's Cooking in the Orange Kitchen
1 tbsp. butter
3 cloves garlic, minced or pressed
1 cup brown white rice
2½ cups chicken broth, divided
½ tsp. salt
½ tsp. pepper
Squeeze of lemon juice
Preheat the oven to 375° F. In a saucepan or skillet, melt the butter over medium-high heat. Add the garlic and rice to the pan and cook until both are golden brown, about 3-4 minutes. Stir in 1 cup of the chicken broth, salt and pepper and bring to a boil. Pour the mixture into a covered casserole dish, cover, and bake for 25 minutes. Stir in the remaining 1½ cups chicken broth and bake, covered, for another 45 minutes. About 15 minutes before it is finished baking, stir in a squeeze of fresh lemon juice.
April 27, 2012
Project Real Food: Week 1 Grocery Trip
Well. That was not the best trip to the grocery store. Looking back on it I guess it wasn't all that terrible, but when I left the store I was determined to never set foot in a grocery store again unless I was either alone or had a small army of reinforcements. The need to read the label on every product that goes in the cart makes for a long trip. Add in a teething baby, a tired mommy, and a crowded store and you have a recipe for disaster. We survived the deli counter and the dairy case, but the produce section proved too difficult. Sam - who usually sits calmly in the cart and flirts with other customers - was grabbing at everything and screaming in an octave known to shatter glass. I was trying to hurry which meant I wasn't able to think clearly. I pacified Sam with a handful of Apple Cinnamon Puffs. By the time we got to the bulk section all I needed was peanuts, rolled oats, pecans, and pine nuts. They were all on the same aisle. Ready-Set-Go! Except I was trying to do it all one-handed since one hand was occupied by Puffs. Then a really snotty customer pushed me out of the way to get to the almonds and mumbled something about whiny babies and incompetent mothers, and I figured I should haul it out of the store before I force fed her a handful of Puffs.
I made it to the checkout counter and started to unload my basket. There was one person in front of me, and she only had five items. Then someone tapped my shoulder. Does your favorite grocery store have one checker that you just can't stand? Mine does. I avoid the woman like my soul depends on it. She is slow, she is chatty to the point of being intrusive, and she examines every item before she scans it. And she was tapping me on the shoulder. She said, "I can take care of you over here". It so happens that "over here" was five aisles over. I told her that I was fine, but she insisted and actually put items back in my cart, pulled it out of my hands, and took it to her register. In other words, she took my cart with my crying child in it and walked away from me. I considered force feeding her some Puffs. Or my fist. But I kept my cool. I followed her and started re-unloading my groceries. By the time I got my entire basket unloaded she had not scanned one thing. As a matter of fact she was on the phone. I don't know why. I was trying to prevent Sam's head from exploding. She finally started scanning my groceries and she did her typical "examine and pontificate" routine. "Is this a yellow bell pepper or an orange bell pepper? Oh, it's yellow? I think this is more gold than yellow, though. They should call it gold. Do the gold ones and the orange ones taste different from the red ones?". And if she wasn't jabbering pointlessly to me she was talking to the girl who was bagging my groceries about how sick she had been on Tuesday and who the manager got to fill her shift when she called in sick and how that person was completely unacceptable because they don't take time to connect with the customers. (!!!!!!!) Remember the crying baby? Yeah. They seemed oblivious. The girl bagging my groceries did a terrible job. She put heavy stuff on top of squishable stuff. She didn't put the plastic "base" on the bottom of my reusable grocery bags; she just left it on the side so the bag was off balance. She loaded one bag so full I could hardly lift it and barely filled the other two. And she gave me attitude when I requested that she leave my chicken in the plastic bag I had put it in to prevent it from leaking everywhere.
Nevertheless, everyone remained unscathed. The store was not a fireball of death and destruction when I left. And the moment the sunlight hit him Sam calmed down and started babbling happily. We got home, I put him down for a nap, and collapsed in the recliner to look over my grocery receipts and type up this post. And here's what it looked like:
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Gallon Whole Milk $2.24 (Not organic, but it is hormone-free and much cheaper than the $3.59/half gallon for organic)
Mini Sweet Peppers (Costco pack) $3.99
Baby Bella Mushrooms (Costco pack) $3.99
Bulk Items (peanuts, pecans, pine nuts) $10.93
Rolled Oats (1 pound) $0.81
Heavy Cream $0.50 (No that's not a typo! It was on clearance because of the sell-by date. Score!)
Bacon (1 pound) $4.64
Chicken (whole fryer) $4.90
Carrots (1 pound) $0.69
Strawberries (1 pound) $2.00
Baby red potatoes (2.25 pounds) $4.14
Broccoli (1.25 pound) $1.25
Cilantro $0.34
Corn on the Cob $0.40
Parsley $0.49
Pineapple $1.50
Bell Peppers (7 assorted colors) $5.40
Lettuce $1.76
Green Onions $0.49
Jalapenos (3) $0.34
Bananas (3.75 pounds) $2.03
Mangos (2) $0.67
Beans $3.73
Water Chestnuts $1.07
Tuna $4.88
Pasta $2.94
Mozzarella cheese-sticks $4.18
Pinot Grigio $9.99
Total Groceries $83.31
That's over-budget for us, but there are several items here that will last for two weeks or more so it should all even out. This was definitely an expensive week because our fridge was running on empty! Thankfully I had plenty of meat in my freezer which kept the price down.
Here's what I learned today:
I made it to the checkout counter and started to unload my basket. There was one person in front of me, and she only had five items. Then someone tapped my shoulder. Does your favorite grocery store have one checker that you just can't stand? Mine does. I avoid the woman like my soul depends on it. She is slow, she is chatty to the point of being intrusive, and she examines every item before she scans it. And she was tapping me on the shoulder. She said, "I can take care of you over here". It so happens that "over here" was five aisles over. I told her that I was fine, but she insisted and actually put items back in my cart, pulled it out of my hands, and took it to her register. In other words, she took my cart with my crying child in it and walked away from me. I considered force feeding her some Puffs. Or my fist. But I kept my cool. I followed her and started re-unloading my groceries. By the time I got my entire basket unloaded she had not scanned one thing. As a matter of fact she was on the phone. I don't know why. I was trying to prevent Sam's head from exploding. She finally started scanning my groceries and she did her typical "examine and pontificate" routine. "Is this a yellow bell pepper or an orange bell pepper? Oh, it's yellow? I think this is more gold than yellow, though. They should call it gold. Do the gold ones and the orange ones taste different from the red ones?". And if she wasn't jabbering pointlessly to me she was talking to the girl who was bagging my groceries about how sick she had been on Tuesday and who the manager got to fill her shift when she called in sick and how that person was completely unacceptable because they don't take time to connect with the customers. (!!!!!!!) Remember the crying baby? Yeah. They seemed oblivious. The girl bagging my groceries did a terrible job. She put heavy stuff on top of squishable stuff. She didn't put the plastic "base" on the bottom of my reusable grocery bags; she just left it on the side so the bag was off balance. She loaded one bag so full I could hardly lift it and barely filled the other two. And she gave me attitude when I requested that she leave my chicken in the plastic bag I had put it in to prevent it from leaking everywhere.
Nevertheless, everyone remained unscathed. The store was not a fireball of death and destruction when I left. And the moment the sunlight hit him Sam calmed down and started babbling happily. We got home, I put him down for a nap, and collapsed in the recliner to look over my grocery receipts and type up this post. And here's what it looked like:
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Gallon Whole Milk $2.24 (Not organic, but it is hormone-free and much cheaper than the $3.59/half gallon for organic)
Mini Sweet Peppers (Costco pack) $3.99
Baby Bella Mushrooms (Costco pack) $3.99
Bulk Items (peanuts, pecans, pine nuts) $10.93
Rolled Oats (1 pound) $0.81
Heavy Cream $0.50 (No that's not a typo! It was on clearance because of the sell-by date. Score!)
Bacon (1 pound) $4.64
Chicken (whole fryer) $4.90
Carrots (1 pound) $0.69
Strawberries (1 pound) $2.00
Baby red potatoes (2.25 pounds) $4.14
Broccoli (1.25 pound) $1.25
Cilantro $0.34
Corn on the Cob $0.40
Parsley $0.49
Pineapple $1.50
Bell Peppers (7 assorted colors) $5.40
Lettuce $1.76
Green Onions $0.49
Jalapenos (3) $0.34
Bananas (3.75 pounds) $2.03
Mangos (2) $0.67
Beans $3.73
Water Chestnuts $1.07
Tuna $4.88
Pasta $2.94
Mozzarella cheese-sticks $4.18
Pinot Grigio $9.99
Total Groceries $83.31
That's over-budget for us, but there are several items here that will last for two weeks or more so it should all even out. This was definitely an expensive week because our fridge was running on empty! Thankfully I had plenty of meat in my freezer which kept the price down.
Here's what I learned today:
- There is no such thing as bacon that does not have added sugar. I checked every package at Target and Sprouts. I bought the Sprouts store-brand because it was the most reasonably priced and sugar was one of the last two ingredients listed. No preservatives or additives.
- Barilla Whole Grain pasta is not, in fact, 100% whole grain. Oy! To get pasta that is truly 100% whole grain it was going to cost nearly three times as much. I went ahead and got the Barilla. Next week I will plan on less pasta.
- Lunchmeat is nasty. Even Sprouts "off the bone" lunchmeat has sugar and tons of other additives. I decided to spend my money on a whole chicken which I'll cook in the crockpot for sandwiches. Then I'll use the carcass for making broth. (I love that I just used the word carcass!)
- I am going to try getting involved with the Bountiful Baskets co-op that several of my friends use. I'm nervous about the "lotto" approach of not knowing for certain what I'm getting, but I think it's worth the $15 to check it out.
I'm excited to cook dinner tonight and see how it turns out with whole-grain (sort of) pasta. We're having Pasta with Roasted Pepper Sauce and grilled Italian sausage. I think it's a perfect night to sit on the patio after Sammy is asleep!
Project Real Food: Week 1 Meal Plan
Today starts our first week of Project Real Food. Ironically I'm starting it with the Last Dr Pepper. We had one more in the fridge, and it needed to be taken care of. The mood is solemn. Let's have a moment of silence.
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Okay. Moving on.
I spent quite a bit of time trying to figure out how to handle our meal plan. We already do really well where dinner is concerned, but breakfast and lunch are usually a grab-on-the-run kind of event. I decided to plan two or three meals that would yield leftovers and we'd use those for breakfast and lunch all week. Dinners will be handled like usual which means I'll cook every night except two: Sunday (dinner at church) and Thursday (leftover night).
Here's what we have on the meal plan this week:
Breakfast
Pecan-Maple Breakfast Cookies (doubles as a snack)
Breakfast Tacos
Whole Wheat Biscuits
Breakfast Casserole Bites
Lunch
Honey Mustard Turkey Sandwich
Mediterranean Tuna Lettuce Wraps
Dinner
Pasta with Roasted Red Pepper Sauce and Grilled Italian Sausage, Tossed Green Salad
Slow Cooker Puerto-Rican Pork, Black Beans, Roasted Corn with Cilantro Butter
Grilled Asian Chicken, Peanut Butter Noodles, Veggie Stir-Fry
Lemon-Thyme Chicken, Rosemary Red Potatoes, Tossed Green Salad
Slow Cooker Refried Beans, Fajita Veggies, Cilantro-Lime Rice
Snacks
Chocolate Peanut Butter Granola Bars
Fruits/Veggies/Cheese
Nothing in this list includes any added sugars, preservatives, or refined grains. I thought I would struggle to find meals, but I really didn't. Granted, we haven't actually tasted everything yet, but there wasn't one thing on this list that made Aaron turn up his nose. I also haven't gone to the grocery store and double-checked all the labels. I'll post tonight about my trip to the grocery store today. Sam is cutting two top teeth, and Mommy didn't get much sleep last night, so I'm hoping this doesn't end in disaster...
Click here for the grocery store details.
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Okay. Moving on.
I spent quite a bit of time trying to figure out how to handle our meal plan. We already do really well where dinner is concerned, but breakfast and lunch are usually a grab-on-the-run kind of event. I decided to plan two or three meals that would yield leftovers and we'd use those for breakfast and lunch all week. Dinners will be handled like usual which means I'll cook every night except two: Sunday (dinner at church) and Thursday (leftover night).
Here's what we have on the meal plan this week:
Breakfast
Pecan-Maple Breakfast Cookies (doubles as a snack)
Breakfast Tacos
Whole Wheat Biscuits
Breakfast Casserole Bites
Lunch
Honey Mustard Turkey Sandwich
Mediterranean Tuna Lettuce Wraps
Dinner
Pasta with Roasted Red Pepper Sauce and Grilled Italian Sausage, Tossed Green Salad
Slow Cooker Puerto-Rican Pork, Black Beans, Roasted Corn with Cilantro Butter
Grilled Asian Chicken, Peanut Butter Noodles, Veggie Stir-Fry
Lemon-Thyme Chicken, Rosemary Red Potatoes, Tossed Green Salad
Slow Cooker Refried Beans, Fajita Veggies, Cilantro-Lime Rice
Snacks
Chocolate Peanut Butter Granola Bars
Fruits/Veggies/Cheese
Nothing in this list includes any added sugars, preservatives, or refined grains. I thought I would struggle to find meals, but I really didn't. Granted, we haven't actually tasted everything yet, but there wasn't one thing on this list that made Aaron turn up his nose. I also haven't gone to the grocery store and double-checked all the labels. I'll post tonight about my trip to the grocery store today. Sam is cutting two top teeth, and Mommy didn't get much sleep last night, so I'm hoping this doesn't end in disaster...
Click here for the grocery store details.
April 23, 2012
Keepin' It Real
I've been having an internal argument. I can argue with myself better than I can argue with anyone else, and trust me, this girl can argue with the best of them. I have been dealing with this nagging feeling that I need to switch my family to what has become known as "real food". (This is a very popular trend right now, so you probably know what I'm talking about, but if you don't you should check out 100 Days of Real Food. It's the closest thing to a "one-stop" shop on the topic that I've found.) Anyway, I've been on Weight Watchers since early January, and I've lost 12 pounds and then I plateaued. I'm sure there are things I could do better (like...ahem...not devote all my weekly extra points to the consumption of Dr Peppers), but the more I read the more I become convinced that Weight Watchers is not the best plan for me. Let me be clear, I am not condemning Weight Watchers. I just think it's not addressing the issue behind my weight problem.
Weight Watchers is very focused on fat-free, sugar-free foods. They also advertise and design their program so that you can make room for the "foods you enjoy" and still lose weight. This works for some people. It used to work for me. It doesn't anymore, and there are two reasons why.
There is always a new diet plan or nutrition theory out there. And with each new "discovery" there is a flood of new products on the shelves that have been engineered to fit that trend. When did we forget that our food was engineered for us by the Master? I don't care if you believe in God, Buddha, Allah, or the Flying Spaghetti Monster you have to have some theory about how we got here and how we've stayed alive for thousands of years without the American food industry providing us all with "miracle" foods. I choose to believe that I was created by God Almighty, and I believe He created my body to work in conjunction with the foods He provided. I heard someone say last week that if "walks, swims, flies, or grows it's food; if it doesn't, it's not". Makes sense to me. And this is an approach that has stood the test of time. Imagine that.
Starting with this week's grocery store trip the Turners will be moving toward a Real Food diet. We are on a tight budget, so there will be some things we can't do (like buying only locally raised meats or all organic produce). There are certain ingredients that we'll continue to use until we have exhausted our current supply; when it's time to replace them we'll choose better alternatives. The 100 Days of Real Food blog has a "budget plan" for $125 per week. I don't have anywhere near that much. I'm not sure how that's going to work. My plan is to blog each week's meal plan and grocery store list/cost. I will also most likely be making a long trip once a week to get to stores that we don't have in my little city. The nearest Great Harvest Bread Company is 30 miles away, and until I can perfect the art of making my own bread I'll be making a trip up there once a week.
I am nervous about giving up sugar. I know that for the first 24-48 hours my body is going to be yelling for a Dr Pepper, and I'm going to have to push through it. I know that the craving for bad carbs is going to hit hard. I am not looking forward to the headaches and the struggle for willpower. I am not looking forward to the raised eyebrows when I try to explain this to people who won't understand. I am not looking forward to finding hot dog wrappers and empty soda bottles in my husband's truck (we all know he's going to cheat!).
There are a few things I AM looking forward to, though. Not having to count points and stress out when I can't figure out the best menu option. Full-fat ooey gooey melty cheese. Butter (in moderation, of course). No more caffeine headaches. Making the best choices I can make for my family.
What are your favorite resources for "Real Food"? Do you participate in a co-op? Do you have a favorite health food store? Anybody have suggestions for simple grab-n-go breakfasts and lunches that will satisfy the hunger of a working man with a seemingly endless appetite? What about ideas for baby finger foods for a kiddo who hasn't quite mastered the art of picking up squishy fruits and veggies?
Grocery shopping day is Wednesday. Stay tuned to see how it goes!
Weight Watchers is very focused on fat-free, sugar-free foods. They also advertise and design their program so that you can make room for the "foods you enjoy" and still lose weight. This works for some people. It used to work for me. It doesn't anymore, and there are two reasons why.
- I manipulate the situation and justify eating junk by using my weekly extra points or cutting corners during the day. This means that, although I am no longer using several fattening ingredients when I cook dinner, my consumption of sugar has not decreased enough to make a difference in my body chemistry. And sugar is a bad, bad dude.
- I have become a label-reader. I am seeing the additives and chemicals that the food industry is putting in fat-free and sugar-free foods, and I am convinced that those additives and chemicals are killing us.
There is always a new diet plan or nutrition theory out there. And with each new "discovery" there is a flood of new products on the shelves that have been engineered to fit that trend. When did we forget that our food was engineered for us by the Master? I don't care if you believe in God, Buddha, Allah, or the Flying Spaghetti Monster you have to have some theory about how we got here and how we've stayed alive for thousands of years without the American food industry providing us all with "miracle" foods. I choose to believe that I was created by God Almighty, and I believe He created my body to work in conjunction with the foods He provided. I heard someone say last week that if "walks, swims, flies, or grows it's food; if it doesn't, it's not". Makes sense to me. And this is an approach that has stood the test of time. Imagine that.
Starting with this week's grocery store trip the Turners will be moving toward a Real Food diet. We are on a tight budget, so there will be some things we can't do (like buying only locally raised meats or all organic produce). There are certain ingredients that we'll continue to use until we have exhausted our current supply; when it's time to replace them we'll choose better alternatives. The 100 Days of Real Food blog has a "budget plan" for $125 per week. I don't have anywhere near that much. I'm not sure how that's going to work. My plan is to blog each week's meal plan and grocery store list/cost. I will also most likely be making a long trip once a week to get to stores that we don't have in my little city. The nearest Great Harvest Bread Company is 30 miles away, and until I can perfect the art of making my own bread I'll be making a trip up there once a week.
I am nervous about giving up sugar. I know that for the first 24-48 hours my body is going to be yelling for a Dr Pepper, and I'm going to have to push through it. I know that the craving for bad carbs is going to hit hard. I am not looking forward to the headaches and the struggle for willpower. I am not looking forward to the raised eyebrows when I try to explain this to people who won't understand. I am not looking forward to finding hot dog wrappers and empty soda bottles in my husband's truck (we all know he's going to cheat!).
There are a few things I AM looking forward to, though. Not having to count points and stress out when I can't figure out the best menu option. Full-fat ooey gooey melty cheese. Butter (in moderation, of course). No more caffeine headaches. Making the best choices I can make for my family.
What are your favorite resources for "Real Food"? Do you participate in a co-op? Do you have a favorite health food store? Anybody have suggestions for simple grab-n-go breakfasts and lunches that will satisfy the hunger of a working man with a seemingly endless appetite? What about ideas for baby finger foods for a kiddo who hasn't quite mastered the art of picking up squishy fruits and veggies?
Grocery shopping day is Wednesday. Stay tuned to see how it goes!
April 11, 2012
Crock-Pot BBQ Chicken (7 P+)
My day started at 7:30 with a phone call from my husband telling me I had left my wallet in his truck. He found it when he was on his way to work and was far enough away that I couldn't just load up and go pick it up. Which meant no trip to the grocery store until he got home. Which meant I lost the necessary prep time for the recipe I had planned. Which meant I needed to come up with something quick based off what was in my freezer and pantry. Remember the above comment about needing a trip to the grocery store? I didn't have many options.
I was also dealing with the Great Diaper Blow-out of 2012. I thought I survived the worst after the blow-out from last week. I was wrong. Very very wrong. My brain was scattered.
Then I remembered my recipe for BBQ Beef, and I wondered about trying it with chicken breast. And then I smacked my palm on my forehead for not thinking of this sooner. And then I threw everything in the crock-pot, turned it on low heat, congratulated myself on my brilliance, and walked away.
Without plugging it in.
Yes, I did.
Luckily, I noticed it before long so dinner was ready on schedule, and it tasted like sweet, smoky BBQ sauce and success. Serve this with some fresh corn on the cob and a tossed green salad.
Ingredients
1 pound boneless, skinless chicken breast
1 1/2 cups ketchup
1/4 cup packed light brown sugar
1/4 cup red wine vinegar
2 Tbsp dijon mustard
2 Tbsp Worcestershire sauce
1 Tsp liquid smoke flavoring
1 Tsp Franks Red Hot or Tabasco
1/2 Tsp kosher salt
1/4 Tsp freshly ground black pepper
1/4 Tsp garlic powder
Directions:
Mix up the sauce. Add the chicken to the crockpot (frozen or thawed; either way works). Pour the sauce over the top and cover. Cook on low for 5-6 hours. Shred the chicken and serve.
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1 pound of chicken made four servings
7 Points+ per serving
I was also dealing with the Great Diaper Blow-out of 2012. I thought I survived the worst after the blow-out from last week. I was wrong. Very very wrong. My brain was scattered.
Then I remembered my recipe for BBQ Beef, and I wondered about trying it with chicken breast. And then I smacked my palm on my forehead for not thinking of this sooner. And then I threw everything in the crock-pot, turned it on low heat, congratulated myself on my brilliance, and walked away.
Without plugging it in.
Yes, I did.
Luckily, I noticed it before long so dinner was ready on schedule, and it tasted like sweet, smoky BBQ sauce and success. Serve this with some fresh corn on the cob and a tossed green salad.
Ingredients
1 pound boneless, skinless chicken breast
1 1/2 cups ketchup
1/4 cup packed light brown sugar
1/4 cup red wine vinegar
2 Tbsp dijon mustard
2 Tbsp Worcestershire sauce
1 Tsp liquid smoke flavoring
1 Tsp Franks Red Hot or Tabasco
1/2 Tsp kosher salt
1/4 Tsp freshly ground black pepper
1/4 Tsp garlic powder
Directions:
Mix up the sauce. Add the chicken to the crockpot (frozen or thawed; either way works). Pour the sauce over the top and cover. Cook on low for 5-6 hours. Shred the chicken and serve.
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1 pound of chicken made four servings
7 Points+ per serving
April 8, 2012
Chicken Saltimbocca (8 P+)
Tonight was supposed to be a simple easy crock-pot dinner, but events conspired against me. Mainly the fact that I ran out of a main ingredient and all the stores were closed since it's Easter. So I bumped tomorrow's dinner up to tonight. I really wanted to order a pizza. But then I realized I could spend 12 WW points on a plate full of cheese-smothered chicken, steamed broccoli, and garlic mashed potatoes. Or I could spend it on two small pieces of sausage pizza. Plus, Aaron said he'd help me clean the kitchen. He speaks my language. Here's the recipe...
Ingredients:
1 pound boneless, skinless chicken breasts (typically two breast halves)
Salt and pepper to taste
1 Tbsp olive oil
1 Tsp butter
1/2 cup onion, finely chopped
2/3 cup Marsala wine
1 Tbsp fresh sage, finely chopped (or 1 tsp dried ground sage)
4 thin slices reduced-fat provolone cheese
4 thin slices prosciutto
Directions:
Put the chicken breast in a large ziploc bag and pound it until thin but not torn, about 1/4 inch thick. Cut each breast in half so you have four thin cutlets. Season with salt and pepper and set aside.
Heat a non-stick skillet over medium-high heat. Once the skillet is hot add the oil and butter. Once the butter melts add the chicken and cook until browned on both sides, about 2 minutes per side. Transfer the chicken to a plate and keep warm.
Add the onion and cook, stirring occasionally, until golden, about 7 minutes. Add the Marsala wine and deglaze the pan, scraping up any browned bits. Cook for 1-2 minutes until slightly reduced. Stir in the sage.
Add the chicken and turn to coat with the sauce. Top each piece of chicken with a slice of prosciutto and a slice of provolone. Cover the skillet and cook over low heat until the chicken is cooked through and the cheese is melted, about 5 minutes.
Serve immediately with a little sauce drizzled over the top of the chicken.
And do me a favor please? Make sure you take a picture in bad light after you get distracted by the baseball game so the chicken has cooled and the cheese looks fake and reflective. Okay? Thanks!
Makes 4 servings
8 Points+ per serving
March 20, 2012
Green Chile Chicken Soup with Lime (5 P+)
I'm working on using my slow-cooker more often. As a general rule, I'm not a huge fan of the slow-cooker. I usually end up with mushy meat or bland flavors. I like things fresh and bold. BUT...I also like my sanity. And since there is something about the dinner hour that seems to turn babies everywhere into hobgoblins I've been trying to make use of the slow-cooker so my hands are free during that infamous time.
This soup takes some prep work to make it happen, but I think it's worth it. Most of the prep (cooking rice, roasting garlic) can be done the night before if you're pressed for time in the morning. Some of it can be skipped entirely (sauteeing the onion) if you're not like me and don't have texture issues when it comes to food. It is also easily adaptable for the stovetop. Basically what I'm saying is that this recipe is more a guideline than a set of rules. Make it your own and dig in!
Ingredients
1 onion, chopped
4 cloves garlic, pan-roasted and pressed or minced (see tip below)
6 cups chicken broth
2 (14.5 ounce) cans fire-roasted diced tomatoes
1 (4 ounce) can fire-roasted diced green chiles
1 Tbsp ground cumin
1 pound boneless, skinless chicken breasts (frozen or thawed)
2 limes, juiced for 1/4 cup
1 cup cooked rice (basmati is my favorite, but plain ol' brown or white works)
1 bunch cilantro, roughly chopped
Salt and pepper, to taste
Sriracha hot sauce, to taste (optional)
Feta cheese, for garnish (optional)
Directions
Saute the onion on the stovetop over medium-high heat until it begins to soften. (I like my onion to be so soft it's unnoticeable. You can skip this step if you don't mind crunchier onion in your soup.)
Add the onion, garlic, broth, tomatoes (undrained), chiles (undrained), cumin, and chicken breast to the slow cooker. Cook for 4-5 hours on high or 7-8 hours on low. If your chicken is thawed you should probably shorten the cooking time accordingly.
During the last 30 minutes add the lime juice, cooked rice, and cilantro. Remove the chicken breast and shred it; return it to the soup. Season with salt, pepper, and more cumin to taste. Serve with a drizzle of sriracha and a sprinkling of feta cheese. Some warm corn tortillas and fresh salsa on the side make a perfect addition!
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To pan-roast the garlic: Place the unpeeled garlic cloves in a small skillet over medium-high heat. Let them sit until black spots appear. Turn the cloves over and roast for another minute or two until blackened. Remove from heat and allow to cool. The cloves should be soft and should peel easily.
Adapted from Picky Palate
Makes 6 servings
5 Points+ per serving (excluding cheese)
This soup takes some prep work to make it happen, but I think it's worth it. Most of the prep (cooking rice, roasting garlic) can be done the night before if you're pressed for time in the morning. Some of it can be skipped entirely (sauteeing the onion) if you're not like me and don't have texture issues when it comes to food. It is also easily adaptable for the stovetop. Basically what I'm saying is that this recipe is more a guideline than a set of rules. Make it your own and dig in!
Ingredients
1 onion, chopped
4 cloves garlic, pan-roasted and pressed or minced (see tip below)
6 cups chicken broth
2 (14.5 ounce) cans fire-roasted diced tomatoes
1 (4 ounce) can fire-roasted diced green chiles
1 Tbsp ground cumin
1 pound boneless, skinless chicken breasts (frozen or thawed)
2 limes, juiced for 1/4 cup
1 cup cooked rice (basmati is my favorite, but plain ol' brown or white works)
1 bunch cilantro, roughly chopped
Salt and pepper, to taste
Sriracha hot sauce, to taste (optional)
Feta cheese, for garnish (optional)
Directions
Saute the onion on the stovetop over medium-high heat until it begins to soften. (I like my onion to be so soft it's unnoticeable. You can skip this step if you don't mind crunchier onion in your soup.)
Add the onion, garlic, broth, tomatoes (undrained), chiles (undrained), cumin, and chicken breast to the slow cooker. Cook for 4-5 hours on high or 7-8 hours on low. If your chicken is thawed you should probably shorten the cooking time accordingly.
During the last 30 minutes add the lime juice, cooked rice, and cilantro. Remove the chicken breast and shred it; return it to the soup. Season with salt, pepper, and more cumin to taste. Serve with a drizzle of sriracha and a sprinkling of feta cheese. Some warm corn tortillas and fresh salsa on the side make a perfect addition!
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To pan-roast the garlic: Place the unpeeled garlic cloves in a small skillet over medium-high heat. Let them sit until black spots appear. Turn the cloves over and roast for another minute or two until blackened. Remove from heat and allow to cool. The cloves should be soft and should peel easily.
Adapted from Picky Palate
Makes 6 servings
5 Points+ per serving (excluding cheese)
January 7, 2012
Skillet Rosemary Chicken (7 P+)
I'm addicted to Pinterest. I've found so many good ideas, and it gives me a way to keep track of recipes I want to try. This is a Pinterest recipe. It's easy and delicious. Chicken thighs marinated in rosemary, lemon, and garlic and roasted over a bed of new potatoes and baby portobello mushrooms. I made a few slight modifications to lower the fat, and I served it with Oven-Roasted Asparagus. The serving size only allows for one chicken thigh per serving to stay within a reasonable WW points range, but there were enough veggies that I didn't feel like I need any more meat.
Skillet Rosemary Chicken
Pile the rosemary leaves, garlic, 2 teaspoons salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat.
Heat a large cast-iron skillet over medium-high heat. Add the chicken, skin-side down, cover and cook until the skin browns, about 5 minutes. Remove chicken from pan; add the mushrooms and potatoes to the skillet, place chicken over mushrooms and potatoes and drizzle with any marinade remaining in the bowl and the juice of the remaining lemon.
Add the rosemary sprigs and the squeezed lemon halves to the skillet; transfer to the oven and roast, uncovered, until the chicken is cooked through, 20 to 25 minutes.
Serves 4
7 WW Points+ per serving
Recipe very slightly adapted from Minimally Invasive.
Skillet Rosemary Chicken
3/4 pound new red potatoes halved, or quartered if large
Kosher salt
2 sprigs fresh rosemary plus 1 1/2 tablespoons leaves
2 cloves garlic smashed
Pinch red pepper flakes
2 lemons juiced; halves reserved
1 tablespoon extra-virgin olive oil
4 chicken thighs 6 to 8 ounces each, skin removed
16 ounces cremini mushrooms halved
Preheat the oven to 450. Cover the potatoes with cold water in a saucepan and salt the water. Bring to a boil over medium-high heat and cook until tender, about 8 minutes; drain and set aside.
Pile the rosemary leaves, garlic, 2 teaspoons salt and the red pepper flakes on a cutting board, then mince and mash into a paste using a large knife. Transfer the paste to a bowl. Stir in the juice of 1 lemon and the olive oil. Add the chicken and turn to coat.
Heat a large cast-iron skillet over medium-high heat. Add the chicken, skin-side down, cover and cook until the skin browns, about 5 minutes. Remove chicken from pan; add the mushrooms and potatoes to the skillet, place chicken over mushrooms and potatoes and drizzle with any marinade remaining in the bowl and the juice of the remaining lemon.
Add the rosemary sprigs and the squeezed lemon halves to the skillet; transfer to the oven and roast, uncovered, until the chicken is cooked through, 20 to 25 minutes.
Serves 4
7 WW Points+ per serving
Recipe very slightly adapted from Minimally Invasive.
May 2, 2011
Sam-Approved Chicken Wings (7 P+)
I have currently have a belly full of these chicken wings which has resulted in a very happy little guy. I think he's doing cartwheels in there! Super easy and super cheap if you can find chicken wings on sale.
Sweet and Gooey Chicken Wings
In a 9x13 inch casserole, combine soy sauce, brown sugar, oil, ginger, and garlic powder. Mix until brown sugar completely dissolves into the mixture. Place the chicken wings in the dish and turn them over until they are all well coated. Cover the dish and refrigerate for at least 4 hours. Turn the chicken again, after 2 hours.
Bake chicken at 350 degrees, covered, for 45 minutes. Turn the chicken wings, and spoon sauce from the bottom of the pan over the tops of the wings. Cook an additional 50 minutes, uncovered.
Just try not to lick your plate!
Recipe and Photo Source: http://www.allrecipes.com/
Serves 4
7 WW Points+ per serving
Sweet and Gooey Chicken Wings
1/2 cup soy sauce
1/4 cup packed brown sugar
1/2 tablespoon vegetable oil
1/2 teaspoon minced fresh ginger root
2 cloves garlic, pressed
1 1/2 pounds chicken wings
Bake chicken at 350 degrees, covered, for 45 minutes. Turn the chicken wings, and spoon sauce from the bottom of the pan over the tops of the wings. Cook an additional 50 minutes, uncovered.
Just try not to lick your plate!
Recipe and Photo Source: http://www.allrecipes.com/
Serves 4
7 WW Points+ per serving
March 22, 2011
Cajun Chicken Pasta
Don't let the long list of ingredients scare you. This is a very easy recipe that tastes just like the pasta at my favorite Cajun restaurant. Here's a couple of hints:
1) Prep everything beforehand so you can keep it all moving and throw ingredients into the skillet as they are needed.
2) Let the cream come to room temperature before you add it, and don't let it come to a boil or it will curdle.
3) If the sauce is too thin add 1 tablespoon cornstarch mixed with 1/4 cup cream to the skillet. If you do this add a little more Cajun seasoning to taste.
3) If the sauce is too thin add 1 tablespoon cornstarch mixed with 1/4 cup cream to the skillet. If you do this add a little more Cajun seasoning to taste.
3) Try it with andouille sausage or shrimp instead of chicken. Or, if you're feeling sassy, throw in a little of all three!
Serve this with a tossed green salad and some crusty garlic bread to soak up the sauce. Ah! Yee!
Ingredients
8 oz linguine or fettuccine pasta
1 pound boneless skinless chicken breast (or tenders), cut into bite size pieces
1 tablespoon Cajun seasoning
2 tablespoons butter
1 red bell pepper, sliced
1 green bell pepper, sliced
8 oz mushrooms, sliced
1 green onion, thinly sliced
1 cup heavy cream
1/4 teaspoon basil
1/4 teaspoon lemon pepper
1/4 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon ground black pepper
1/4 cup Parmesan cheese, grated (more to taste)
Directions
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.Coat the chicken with the Cajun seasoning. In a large skillet over medium heat, saute the chicken in butter or margarine until almost tender (5 to 7 minutes).
Add the red bell pepper, green bell pepper, mushrooms and green onion. Saute and stir for 2 to 3 minutes. Reduce heat.
Add the cream, basil, lemon pepper, salt, garlic powder and ground black pepper. Heat through.
Add the cooked linguine, toss and heat through. Sprinkle with grated Parmesan cheese and serve.
Printable Recipe
December 8, 2010
Chicken Enchilada Soup
I'm on a soup kick right now. I haven't cooked much recently since smells are a strange and unpredictable phenomenon, but I have eaten lots and lots of soup which seems to settle my stomach and fill me up with one bowl (especially Avgolemono). I went to Chili's today for lunch and was dead-set on Honey-Chipotle Chicken Crispers which I ordered and ate. And then I saw someone eating Chicken Enchilada Soup. And suddenly I really wanted some soup. It was a serious matter.
So tonight I asked my hubby if we could make soup for dinner (again). Actually I sent him a text that said "Can we make chicken enchilada soup for dinner? Pweeeeeease?". And he texted back "Yes". And that's how I ended up braving the kitchen smells and whipping up a batch of Chicken Enchilada Soup that (in my humble opinion) is every bit as yummy as Chili's soup. Plus, I got to eat it a home in my stretchy pants. Well, most of my pants are stretchy right now....but that's not the point.
Here's the recipe. Enjoy!
1 rotisserie chicken, shredded
1 Tbsp vegetable oil
1/2 cup finely diced onion
3 cloves garlic, minced or pressed
(you can use less if you want, but why would you?)
4 cups chicken broth
2 cans Rotel, undrained
1 cup masa harina
(Click the link if you don't know what that is. It's really not scary!)
3 cups water
1 (10 oz can) red enchilada sauce
1 pound Velveeta cheese, cubed
1 Tsp salt
1 Tbsp chili powder
1 Tsp cumin
1/2 Tsp cayenne pepper (optional for those who live dangerously)
Heat the oil in a large soup pot. Add the onion and cook for 4-5 minutes until translucent. Add the garlic and cook for 1-2 minutes until fragrant. Add the chicken broth and the Rotel and bring to a boil. Meanwhile, in a small bowl stir together the water and masa harina. Add the pot once the broth is boiling. Lower the heat and simmer until thickened.
While the soup is simmering heat a small non-stick pot over medium heat. Add the cheese and the enchilada sauce. Stir frequently until the mixture is smooth. Add it to the soup.
Stir in the seasonings and allow to simmer for 10-15 minutes to blend the flavors. Add the chicken and heat through.
Serve garnished with crushed tortilla chips, sour cream, fresh pico de gallo, or whatever tickles your fancy.
Printable Recipe
So tonight I asked my hubby if we could make soup for dinner (again). Actually I sent him a text that said "Can we make chicken enchilada soup for dinner? Pweeeeeease?". And he texted back "Yes". And that's how I ended up braving the kitchen smells and whipping up a batch of Chicken Enchilada Soup that (in my humble opinion) is every bit as yummy as Chili's soup. Plus, I got to eat it a home in my stretchy pants. Well, most of my pants are stretchy right now....but that's not the point.
Here's the recipe. Enjoy!
1 rotisserie chicken, shredded
1 Tbsp vegetable oil
1/2 cup finely diced onion
3 cloves garlic, minced or pressed
(you can use less if you want, but why would you?)
4 cups chicken broth
2 cans Rotel, undrained
1 cup masa harina
(Click the link if you don't know what that is. It's really not scary!)
3 cups water
1 (10 oz can) red enchilada sauce
1 pound Velveeta cheese, cubed
1 Tsp salt
1 Tbsp chili powder
1 Tsp cumin
1/2 Tsp cayenne pepper (optional for those who live dangerously)
Heat the oil in a large soup pot. Add the onion and cook for 4-5 minutes until translucent. Add the garlic and cook for 1-2 minutes until fragrant. Add the chicken broth and the Rotel and bring to a boil. Meanwhile, in a small bowl stir together the water and masa harina. Add the pot once the broth is boiling. Lower the heat and simmer until thickened.
While the soup is simmering heat a small non-stick pot over medium heat. Add the cheese and the enchilada sauce. Stir frequently until the mixture is smooth. Add it to the soup.
Stir in the seasonings and allow to simmer for 10-15 minutes to blend the flavors. Add the chicken and heat through.
Serve garnished with crushed tortilla chips, sour cream, fresh pico de gallo, or whatever tickles your fancy.
Printable Recipe
November 10, 2010
Asian-Glazed Drumsticks (5 P+)
Here's another winner from Gina's Skinny Recipes - Asian Glazed Drumsticks. This was delicious served with steamed broccoli and some brown rice. The glaze takes time to come together, so don't be discouraged if it looks too thin. Give it time, and it'll thicken up and be just perfect. The agave nectar really makes a difference, but if you don't have any you could use brown sugar. I wouldn't recommend using white sugar for this recipe - the texture just seems wrong.
Click the link above to see Gina's recipe along with some beautiful pics and a printable option. Just in case the link breaks here's the recipe:
8 medium chicken drumsticks, skin removed
Pam spray oil
1 cup water
1 Tbsp Sriracha hot sauce
1/2 cup balsamic vinegar
1/2 cup soy sauce
4 Tsp agave nectar
3 cloves garlic, pressed
1 Tsp ginger, grated
2 Tbsp chives or scallions
1 Tsp sesame seeds
In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil. Add water, balsamic, soy sauce, agave, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. Reduce heat to low and simmer, covered for about 20 minutes. Remove cover and bring heat to high, allowing sauce to reduce down, about 8 minutes until it becomes a thick glaze, turning chicken occasionally. (Keep an eye on glaze, you don't want it to burn when it start becoming thick) Transfer chicken to a platter and pour glaze on top. Top with chives and sesame seeds and serve
Makes 4 Servings
5 Weight Watchers Points+ per serving
Click the link above to see Gina's recipe along with some beautiful pics and a printable option. Just in case the link breaks here's the recipe:
8 medium chicken drumsticks, skin removed
Pam spray oil
1 cup water
1 Tbsp Sriracha hot sauce
1/2 cup balsamic vinegar
1/2 cup soy sauce
4 Tsp agave nectar
3 cloves garlic, pressed
1 Tsp ginger, grated
2 Tbsp chives or scallions
1 Tsp sesame seeds
In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil. Add water, balsamic, soy sauce, agave, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. Reduce heat to low and simmer, covered for about 20 minutes. Remove cover and bring heat to high, allowing sauce to reduce down, about 8 minutes until it becomes a thick glaze, turning chicken occasionally. (Keep an eye on glaze, you don't want it to burn when it start becoming thick) Transfer chicken to a platter and pour glaze on top. Top with chives and sesame seeds and serve
Makes 4 Servings
5 Weight Watchers Points+ per serving
November 4, 2010
Lemon Feta Chicken with Oregano (5 P+)
Here's another great recipe from Gina's Skinny Recipes. I made this last night using boneless-skinless chicken thighs. If you use boneless chicken reduce the cooking time to 20-25 minutes before broiling. Serve with Tomato-Mushroom-Zucchini Saute and some orzo pasta tossed with a little feta cheese. The entire meal took only 30 minutes to go from fridge to table, and it got rave reviews from my hubby.
October 22, 2010
Lemon-Cumin Chicken with Black Bean Salsa (7 P+)
Last night was Mexican night. I was all out of new Mexican recipes, so I ended up making up something with what I had around the house. And I came up with a keeper. This is super easy, and the whole meal (including Cilantro-Lime Rice) was less than 10 Weight Watchers points.
And yes, I am aware that I need take pictures and post them with the recipes. The bottom line is that by the time dinner is ready I'm starving and really not in the mood to play "where-the-heck-is-the-camera-and-does-it-have-fresh-batteries". My apologies.
Lemon-Cumin Chicken
1 pound boneless, skinless chicken breasts
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 tsp ground cumin
1 lemon
Pound the chicken breast to an even thickness (about 1/2 inch) and pat dry with paper towels. Sprinkle evenly on both sides with the salt, pepper, and cumin. Allow to sit while the grill heats to medium-high. Grill until no longer pink, about 4 minutes on each side. Take the chicken off the grill, and squeeze the lemon evenly over the chicken. Let it rest for 3-5 minutes before slicing and serving with Black Bean Salsa.
Black Bean Salsa
1 cup green onions, sliced
2 garlic cloves, minced or pressed
1 green bell pepper, chopped
1 (15 oz) can diced tomatoes, drained
1 cup frozen corn kernals
1 (15 oz) can black beans, rinsed and drained
1 Tbsp fresh lime juice
Dash of ground chipotle chili pepper (optional)
Salt and pepper to taste
Heat a non-stick pan over medium-high heat. Spray with cooking spray and add the green onions and garlic. Cook for 1 minute until fragrant. Add the remaining ingredients and cook, stirring frequently, until the salsa is hot. Spoon over sliced Lemon-Cumin Chicken and serve.
Printable Recipe
Makes 4 servings (1 chicken breast and 1/2 cup salsa)
7 Weight Watchers Points+ per serving
And yes, I am aware that I need take pictures and post them with the recipes. The bottom line is that by the time dinner is ready I'm starving and really not in the mood to play "where-the-heck-is-the-camera-and-does-it-have-fresh-batteries". My apologies.
Lemon-Cumin Chicken
1 pound boneless, skinless chicken breasts
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 tsp ground cumin
1 lemon
Pound the chicken breast to an even thickness (about 1/2 inch) and pat dry with paper towels. Sprinkle evenly on both sides with the salt, pepper, and cumin. Allow to sit while the grill heats to medium-high. Grill until no longer pink, about 4 minutes on each side. Take the chicken off the grill, and squeeze the lemon evenly over the chicken. Let it rest for 3-5 minutes before slicing and serving with Black Bean Salsa.
Black Bean Salsa
1 cup green onions, sliced
2 garlic cloves, minced or pressed
1 green bell pepper, chopped
1 (15 oz) can diced tomatoes, drained
1 cup frozen corn kernals
1 (15 oz) can black beans, rinsed and drained
1 Tbsp fresh lime juice
Dash of ground chipotle chili pepper (optional)
Salt and pepper to taste
Heat a non-stick pan over medium-high heat. Spray with cooking spray and add the green onions and garlic. Cook for 1 minute until fragrant. Add the remaining ingredients and cook, stirring frequently, until the salsa is hot. Spoon over sliced Lemon-Cumin Chicken and serve.
Printable Recipe
Makes 4 servings (1 chicken breast and 1/2 cup salsa)
7 Weight Watchers Points+ per serving
October 4, 2010
White Chicken Chili (7 P+)
Have you heard? Fall finally showed up in DFW. Last night the temperature dropped into the upper 40's at my house. The puppy actually shivered a little when I let her outside this morning. Then she got over it and began running in circles barking at things only she could see. Weirdo. After the hottest summer in recent memory I have really been looking forward to cooler weather. It just doesn't feel right to be watching football when it's 99 degrees outside. It bugs me.
Tonight, as is tradition on the first Monday night when the temperature is below 70 degrees, there will be chili and Monday Night Football at my house. And this year, since I'mtrying desperately to lose weight not eating as much junk as I used to, I will not be making my typical red meat chili featuring ground beef, Italian sausage, tomatoes, loads of cheddar cheese and Fritos, and enough spices to burn the hair off a dog. I will instead be making a lighter White Chicken Chili. <Let's have a moment of silence in fond remembrance of the cheddar cheese and Fritos>
Do not be fooled. This is not a mild, kindergarten, pansy chili. (I'm suddenly reminded of the new GEICO commercial with the drill-sergeant therapist. Click here if you haven't seen the wonder that is this commercial. It's right up my alley!) This chili is spicy and hearty, and would send my pepper-sensitive father-in-law to an early grave if he so much as smelled it. It is, however, lighter in fat and calories than typical chili and can easily be modified forwimps people who are sensitive to spicy foods. Plus, it goes from fridge to table in less than 30 minutes, so it's perfect for a Monday Night Football party.
Here's what you need for the full-strength version:
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced or pressed
1 (4 ounce) can diced jalapeno peppers
1 (4 ounce) can chopped green chile peppers
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon ground cayenne pepper
2 (14.5 ounce) cans chicken broth
3 cups chopped cooked chicken (cook your own or get a rotisserie chicken and shred it)
2 (15 ounce) cans white beans
Shredded Pepperjack or Monterey Jack cheese, for garnish
Cilantro, for garnish
For the less spicy version substitute an extra can of chopped green chiles for the jalapenos and eliminate the cayenne pepper.
Here's what you do:
Heat the oil in a large saucepan over medium heat. Slowly cook and stir the onion until tender, about 5 minutes. Mix in the garlic, jalapeno (if using), green chile peppers, cumin, oregano and cayenne (if using). Continue to cook and stir the mixture until tender, about 3 minutes.
Mix in the chicken broth, chicken, and white beans. (You can drain and rinse the beans if you want to, but if you do add another cup of broth and check to make sure the soup has enough salt). Simmer for 15 minutes, stirring occasionally.
Serve garnished with shredded cheese and freshly chopped cilantro.
Happy Fall DFW!
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Printable Recipe
1 serving = 7 WW Points+ before garnish
Makes 6 generous servings
Tonight, as is tradition on the first Monday night when the temperature is below 70 degrees, there will be chili and Monday Night Football at my house. And this year, since I'm
Do not be fooled. This is not a mild, kindergarten, pansy chili. (I'm suddenly reminded of the new GEICO commercial with the drill-sergeant therapist. Click here if you haven't seen the wonder that is this commercial. It's right up my alley!) This chili is spicy and hearty, and would send my pepper-sensitive father-in-law to an early grave if he so much as smelled it. It is, however, lighter in fat and calories than typical chili and can easily be modified for
Here's what you need for the full-strength version:
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, minced or pressed
1 (4 ounce) can diced jalapeno peppers
1 (4 ounce) can chopped green chile peppers
2 teaspoons ground cumin
1 teaspoon dried oregano
1 teaspoon ground cayenne pepper
2 (14.5 ounce) cans chicken broth
3 cups chopped cooked chicken (cook your own or get a rotisserie chicken and shred it)
2 (15 ounce) cans white beans
Shredded Pepperjack or Monterey Jack cheese, for garnish
Cilantro, for garnish
For the less spicy version substitute an extra can of chopped green chiles for the jalapenos and eliminate the cayenne pepper.
Here's what you do:
Heat the oil in a large saucepan over medium heat. Slowly cook and stir the onion until tender, about 5 minutes. Mix in the garlic, jalapeno (if using), green chile peppers, cumin, oregano and cayenne (if using). Continue to cook and stir the mixture until tender, about 3 minutes.
Mix in the chicken broth, chicken, and white beans. (You can drain and rinse the beans if you want to, but if you do add another cup of broth and check to make sure the soup has enough salt). Simmer for 15 minutes, stirring occasionally.
Serve garnished with shredded cheese and freshly chopped cilantro.
Happy Fall DFW!
*********************************************************************
Printable Recipe
1 serving = 7 WW Points+ before garnish
Makes 6 generous servings
August 25, 2010
Hawaiian Kebabs (8 P+)
This recipe just tastes like summer to me. The process is simple: marinate the meat, assemble the skewers, grill, chow down. You could probably use any meat here, but my favorite so far has been pork. I skewered the meat with sweet peppers, bell peppers, grape tomatoes, and pineapple until it looked like this...
Here's the recipe for the marinade which is enough for one pound of meat:
1/4 cup pineapple juice or orange juice
3 cloves garlic, minced or pressed
2 Tbsp soy sauce
1 Tsp olive oil
All you have to do is cut your meat into chunks, marinate it for an hour or two, and thread it onto skewers along with your choice of fruit/veggies. Grill the skewers for about 10 minutes, turning every 2 minutes to cook evenly.
I do have to say that the pineapple is what really set this apart for me. There's just something about grilled pineapple! Try this recipe before the summer is over and experiment with your own combos. Served over white rice this is a winner!
*********************************************************************
1 serving = 2 kebabs and 1/2 cup rice = 8 WW Points+
Source: Weight Watchers
Here's the recipe for the marinade which is enough for one pound of meat:
1/4 cup pineapple juice or orange juice
3 cloves garlic, minced or pressed
2 Tbsp soy sauce
1 Tsp olive oil
All you have to do is cut your meat into chunks, marinate it for an hour or two, and thread it onto skewers along with your choice of fruit/veggies. Grill the skewers for about 10 minutes, turning every 2 minutes to cook evenly.
I do have to say that the pineapple is what really set this apart for me. There's just something about grilled pineapple! Try this recipe before the summer is over and experiment with your own combos. Served over white rice this is a winner!
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1 serving = 2 kebabs and 1/2 cup rice = 8 WW Points+
Source: Weight Watchers
July 1, 2010
Chicken Piccata (7 P+)
Because of the conference last weekend I didn't really do a meal plan. It's been sort of a dig-through-the-freezer-and-see-what-you-come-up-with kind of week. I was awfully excited when I discovered I had everything I needed to make Chicken Piccata. I was also surprised when I realized I hadn't posted that recipe yet because it's one of our absolute favorites. Go easy on the butter and the oil and you'll have a light but filling dinner that comes together in a flash.
Here's what you need:
1 pound boneless, skinless chicken breast
1/4 cup flour
Salt and pepper to taste
2 Tbsp olive oil
1 Tbsp butter
3 cloves garlic, minced
1/2 cup white wine (I like Chardonnay)
1/2 cup chicken broth
Juice of one lemon
2 Tbsp capers, drained
1/4 cup chopped fresh flat-leaf parsley
Freshly grated Parmesan cheese, to taste
A note about capers: I don't know what capers are, but I do know that I love them. They look weird. Don't be afraid. Also, don't get the kind packaged in balsamic vinegar because the flavor just doesn't work for most dishes.
A note about butter: Please use real butter. I won't get on my soapbox (this time) about the disgusting nature of margarine, but do some research. If you do you'll never ever ever ever eat margarine again. Real butter. Thank you.
A note about cheese: Repeat after me - "I will not use the powdered stuff that comes in the shaker container. I will only use cheese that is stored in the refrigerated section. I will also refrain from buying pre-shredded cheese as much as possible because I understand that pre-shredded cheese has additives that make it distinctly un-cheese-like." I have serious cheese issues. And I'm at peace with it.
Seriously though, this dish has so few ingredients that you have to buy the best you can. Please please please. Thank you.
Here's what you do:
1) Pound the chicken breast. This is the single most important part of this recipe. You want chicken breast cutlets that are no more than 1/2 inch thick, and really 1/4 inch is best. If the chicken is too thick it won't cook evenly and will end up dry in some places and raw in other. I like to put mine in a ziploc bag and use my fist to tenderize the meat; then I'll pull out the big guns and use my meat mallet to finish it off. And sometimes it helps to cut the breasts in half so you end up with several smaller cutlets.
2) Heat a skillet over medium-high heat. You want a really hot skillet, so this will take about 5 minutes. Meanwhile, spread the flour onto a large plate. Pat the chicken dry and salt and pepper one side. Lay the seasoned side in the flour, and gently press. Salt and pepper the other side, and flip the chicken to completely coat in the flour. Gently shake off the excess flour and set the cutlets on a plate.
3) Once the skillet is hot add the oil and butter. Once the butter is melted and everything is hot put the chicken in the skillet. Cook for 3-4 minutes on the first side until golden brown. Then flip the chicken and cook for 1-2 minutes until almost cooked through. Remove the chicken to a plate.
4) Throw the garlic into the skillet and immediately add the wine. Deglaze the pan (which means use the wine to loosen up the little brown bits) and let the wine reduce for about a minute. Add the chicken broth, lemon juice, capers, and parsley and bring to a boil. Allow to reduce for 1-2 minutes.
5) Put the chicken back in the skillet, turning to coat it with the sauce. Sprinkle the Parmesan cheese over each cutlet and reduce the heat to medium-low. Cover and cook for 2-3 minutes until the cheese is melted and the chicken is cooked through.
Serve this over pasta with a crisp salad or some fresh steamed veggies.
*****************************************************************
Nutritional Information
1 serving = 1 chicken cutlet (about 1/4 pound) and 1/4 cup sauce = 7 WW Points+
Here's what you need:
1 pound boneless, skinless chicken breast
1/4 cup flour
Salt and pepper to taste
2 Tbsp olive oil
1 Tbsp butter
3 cloves garlic, minced
1/2 cup white wine (I like Chardonnay)
1/2 cup chicken broth
Juice of one lemon
2 Tbsp capers, drained
1/4 cup chopped fresh flat-leaf parsley
Freshly grated Parmesan cheese, to taste
A note about capers: I don't know what capers are, but I do know that I love them. They look weird. Don't be afraid. Also, don't get the kind packaged in balsamic vinegar because the flavor just doesn't work for most dishes.
A note about butter: Please use real butter. I won't get on my soapbox (this time) about the disgusting nature of margarine, but do some research. If you do you'll never ever ever ever eat margarine again. Real butter. Thank you.
A note about cheese: Repeat after me - "I will not use the powdered stuff that comes in the shaker container. I will only use cheese that is stored in the refrigerated section. I will also refrain from buying pre-shredded cheese as much as possible because I understand that pre-shredded cheese has additives that make it distinctly un-cheese-like." I have serious cheese issues. And I'm at peace with it.
Seriously though, this dish has so few ingredients that you have to buy the best you can. Please please please. Thank you.
Here's what you do:
1) Pound the chicken breast. This is the single most important part of this recipe. You want chicken breast cutlets that are no more than 1/2 inch thick, and really 1/4 inch is best. If the chicken is too thick it won't cook evenly and will end up dry in some places and raw in other. I like to put mine in a ziploc bag and use my fist to tenderize the meat; then I'll pull out the big guns and use my meat mallet to finish it off. And sometimes it helps to cut the breasts in half so you end up with several smaller cutlets.
2) Heat a skillet over medium-high heat. You want a really hot skillet, so this will take about 5 minutes. Meanwhile, spread the flour onto a large plate. Pat the chicken dry and salt and pepper one side. Lay the seasoned side in the flour, and gently press. Salt and pepper the other side, and flip the chicken to completely coat in the flour. Gently shake off the excess flour and set the cutlets on a plate.
3) Once the skillet is hot add the oil and butter. Once the butter is melted and everything is hot put the chicken in the skillet. Cook for 3-4 minutes on the first side until golden brown. Then flip the chicken and cook for 1-2 minutes until almost cooked through. Remove the chicken to a plate.
4) Throw the garlic into the skillet and immediately add the wine. Deglaze the pan (which means use the wine to loosen up the little brown bits) and let the wine reduce for about a minute. Add the chicken broth, lemon juice, capers, and parsley and bring to a boil. Allow to reduce for 1-2 minutes.
5) Put the chicken back in the skillet, turning to coat it with the sauce. Sprinkle the Parmesan cheese over each cutlet and reduce the heat to medium-low. Cover and cook for 2-3 minutes until the cheese is melted and the chicken is cooked through.
Serve this over pasta with a crisp salad or some fresh steamed veggies.
*****************************************************************
Nutritional Information
1 serving = 1 chicken cutlet (about 1/4 pound) and 1/4 cup sauce = 7 WW Points+
June 25, 2010
Balsamic Chicken with Couscous (7 P+)
Here's another gem from Ellie Krieger. This one takes almost no prep time and can literally be on the table in 15 minutes. It's easy on the budget and the calorie count as well which - in my opinion - makes it a definite winner.
Here's what you need:
1 Tbsp olive oil
4 boneless skinless chicken breast halves, pounded to 1/2 inch thickness
Salt and pepper to taste
3 cloves garlic, minced or pressed
8 ounces baby spinach (about 8 cups lightly packed)
2 Tbsp balsamic vinegar
1/3 cup chicken broth
1 (14 oz) petite diced tomatoes, undrained
2 cups cooked couscous
Here's what you do:
Heat a large skillet over medium-high heat. Season the chicken with salt and pepper. Once the skillet is hot add the oil and the chicken. Cook until browned and just cooked through, about 4 minutes per side. Remove the chicken to the plate.
Add the garlic, and cook for 1 minute. Add the spinach and cook until wilted, about 2 minutes. Season with salt and pepper and transfer the spinach to a bowl.
Add the vinegar, broth, and tomatoes. Bring to a boil and stir, scraping up any browned bits. Simmer for 3-5 minutes until the sauce is reduced and slightly thickened.
Fluff the couscous. Layer four serving plates with couscous, spinach, chicken, and sauce. Serve immediately.
********************************************************
Makes 4 servings
1 serving = 7 WW Points+
Here's what you need:
1 Tbsp olive oil
4 boneless skinless chicken breast halves, pounded to 1/2 inch thickness
Salt and pepper to taste
3 cloves garlic, minced or pressed
8 ounces baby spinach (about 8 cups lightly packed)
2 Tbsp balsamic vinegar
1/3 cup chicken broth
1 (14 oz) petite diced tomatoes, undrained
2 cups cooked couscous
Here's what you do:
Heat a large skillet over medium-high heat. Season the chicken with salt and pepper. Once the skillet is hot add the oil and the chicken. Cook until browned and just cooked through, about 4 minutes per side. Remove the chicken to the plate.
Add the garlic, and cook for 1 minute. Add the spinach and cook until wilted, about 2 minutes. Season with salt and pepper and transfer the spinach to a bowl.
Add the vinegar, broth, and tomatoes. Bring to a boil and stir, scraping up any browned bits. Simmer for 3-5 minutes until the sauce is reduced and slightly thickened.
Fluff the couscous. Layer four serving plates with couscous, spinach, chicken, and sauce. Serve immediately.
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Makes 4 servings
1 serving = 7 WW Points+
Chicken Parmigiana
Pioneer Woman's Chicken Parmigiana
Sometimes a girl just needs to do this...
(Click the link to see the recipe)
Sometimes a girl just needs to do this...
(Click the link to see the recipe)
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