Posts Tagged chicken
Makes four servings: 1 chicken and 1 vegetable skewer each
Preparation time: 15 minutes (+ marinating time)
Cook time: 12 minutes
1/2 cup hummus
Juice of 1/2 small lemon (1 tablespoon)
3/4 teaspoon ground cumin
1 pound boneless skinless chicken breast, cut into 1 1/2-inch cubes
2 large bell peppers, preferably 1 red and 1 green, cut into 1 1/2-inch pieces
1 medium red onion, quartered lengthwise, wedges separated
1 tablespoon extra-virgin olive oil
1/2 teaspoon sea salt, or to taste
1. Stir together the hummus, lemon juice, cumin, and 2 tablespoons cold water in a medium bowl. Add the chicken and stir to fully coat. Cover and marinate in the refrigerator for 1 1/2 to 2 hours.
2. Meanwhile, prepare an outdoor or indoor grill. Arrange the bell peppers and onion onto 4 (8- to 10-inch) reusable or water-soaked bamboo skewers in alternating fashion and drizzle with the oil. Arrange the chicken onto 4 separate skewers. Discard any remaining hummus marinade.
3. Grill the chicken and vegetable kebabs over direct medium-high heat until fully cooked, about 12 minutes total, rotating only as needed.
4. Season with the salt, and serve.
Vital Stats (per serving): 240 calories, 9g total fat, 1.5g saturated fat, 0g trans fat, 65mg cholesterol, 460mg sodium, 12g total carbohydrate, 4g dietary fiber, 4g sugars, 26g protein
Notes: For a full meal, serve the chicken and vegetables stuffed into 8 whole grain pita halves along with tzatziki sauce or plain Greek yogurt. Alternatively, serve on a bed of whole-wheat couscous with fresh mint and tzatziki sauce.
One Serving Counts As*: ½ Vegetable, 2-1/2 Protein, ½ Beans and Peas + 1-1/4 Healthy Fats
*These values can be used when using the Vital Foods List in Younger Next Week.click to comment
Today Show nutritionist Joy Bauer was kind enough to share two scrumptious recipes–one for Chicken Lettuce Wraps, and one for Frozen Hot Chocolate–from her recent cookbook, Slim and Scrumptious. Can you say Yum?!
Chicken Lettuce Wraps
“My kids jump at the chance to order chicken lettuce wraps from restaurant menus, so I was thrilled when I perfected this scrumptious version that I can make at home for less. It has all the punch of the original but with a lot fewer calories, less fat and sodium, and still a hearty dose of protein. Loaded with vegetables and chicken and spiced with ginger, garlic, cilantro, soy sauce, and rice vinegar, it’s sure to please kids and adults alike. When I discovered how a manual food chopper made quick work of chopping all the veggies, I was amazed — and a true convert to this handy kitchen device. (Carefully pulsing the ingredients in a food processor works equally well.) Be sure you use soft, pliable butterhead lettuce, such as Boston or Bibb, for the lettuce cups. I promise, everyone will have fun scooping the chicken mixture into the lettuce and eating this out of hand — it makes for a perfect kid-friendly meal!” ~Joy Bauer
4 medium carrots, peeled and finely diced
2 stalks celery, finely diced
1 large red bell pepper, seeded and finely diced
1 (8-ounce) can water chestnuts, drained and finely diced
3 scallions (white and green parts), thinly sliced
2 tablespoons grated or finely minced fresh ginger
4 cloves garlic, minced
1 pound ground chicken (at least 90% lean)
¼ teaspoon kosher salt
¼ teaspoon black pepper
1/3 cup bottled Chinese plum sauce
2 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon hot chili paste, such as sriracha (or to taste)
¼ cup unsalted roasted cashews, chopped
¼ cup minced fresh cilantro, plus extra for garnish (optional)
1 head Boston or Bibb lettuce
1. Liberally coat a large skillet with oil spray, and preheat it over medium-high heat.
2. Add the carrots, celery, bell pepper, water chestnuts, scallions, ginger, and garlic. Sauté, stirring occasionally, until veggies soften slightly, about 5 minutes, adding a tablespoon of water at a time as necessary to prevent scorching.
3. Reapply oil spray if necessary, and add the ground chicken to the skillet. Cook until the chicken is no longer pink, breaking the meat into a fine crumble with a wooden spoon as it cooks. Season with the salt and pepper.
4. Add the plum sauce, soy sauce, vinegar, and chili paste and stir to coat. Reduce the heat to low and simmer until heated through.
5. Remove the skillet from the heat, and stir in the cashews and cilantro. Allow mixture to cool slightly, about 5 minutes.
6. Clean the lettuce and break off 12 individual leaves (trim away stem end of leaves if they are tough). Fill each lettuce cup with roughly ½ cup of the chicken mixture. Garnish with additional cilantro if desired.
Serves 4. Serving Size: 3 lettuce wraps
Calories – 298
Protein – 27 g
Total Fat – 9 g
Saturated Fat – 2 g
Cholesterol – 80 mg
Sodium – 610 mg
Carbohydrate – 34 g
Fiber – 5 g
Frozen Hot Chocolate
“Serendipity is a stylish ice cream parlor on the Upper East Side of Manhattan that has been in business for decades and is known for its over-the-top Frozen Hot Chocolate. By my own calculation, each overflowing glass of Serendipity’s “fro-ho” packs in 925 calories, 48 grams of fat, and 100 grams of sugar. (Clearly I was slurping this up before making a career in nutrition!) I was determined that this cookbook should include a slimmed-down version of this NYC classic…and here it is! This sweet, frothy treat will satisfy your chocolate cravings for only 150 calories and with virtually no fat. Don’t forget to try the variations, as they’re equally indulgent (the peppermint version tastes like mint chocolate chip ice cream!).” ~Joy Bauer
½ cup chocolate syrup
1 cup nonfat evaporated milk
½ teaspoon vanilla extract
3 cups ice cubes
Reduced-fat whipped topping or dark chocolate shavings (for garnish; optional)
1. Combine the chocolate syrup, evaporated milk, vanilla, and ice in a blender and blend until completely smooth.
2. Pour into glasses, and garnish with a dollop of whipped topping or a sprinkling of chocolate shavings if desired.
Mexican Hot Chocolate: Add ¼ teaspoon ground cinnamon.
Peppermint Hot Chocolate: Substitute ¼ teaspoon mint extract for the vanilla extract.
Serves 4. Serving Size: 1 generous cup
Calories – 150
Protein – 5 g
Total Fat – 0 g
Saturated Fat – 0 g
Cholesterol – 3 mg
Sodium – 85 mg
Carbohydrate – 32 g
Fiber – 0 gclick to comment
This delicious dinner is sure to please..what’s not to love? It’s made with chicken, a great source of lean protein, and red potatoes that give you not only healthy doses of vitamin C and potassium, but they’re the ultimate feel good comfort food. And we know carrots are loaded with vitamin A, important for healthy eyes and skin. These recipes also pack in tons more vitamins, minerals, and valuable plant chemicals–the fact that they’re delicious is just icing on the cake!
These recipes come courtesy of Robyn Webb; they’re from her upcoming book Comfort Foods: Foods to Fill You Up, Not Out! which will be published by the American Diabetes Association in September, 2011.
According to Webb, “There’s nothing more comforting that chicken and veggies in a thick luscious sauce topped with a flaky crust. The earthy aroma of this dish will fill your kitchen and beckon everyone to dinner. And the secret to this ultimate comfort food? By using butter flavored spray and phyllo dough, we slash all the saturated fat and calories found in typical pie crust. The phyllo dough topping is infinitely more interesting that a standard crust. You’ll see. There is a wow factor here!”
CHICKEN POT PIE WITH PHYLLO
Makes 12 servings.
Serving size: 1 ( 3×3 inch) square
Preparation time: 40 minutes
Cook time: 30 minutes
1 pound boneless skinless chicken breasts, diced into ½ inch pieces
1 ½ tsp garlic powder
2 cups chicken broth
½ cup water
1 tsp olive oil
10 ounces cremini mushrooms, cut into ½ inch pieces, abuot 3 cups
1 garlic clove, finely chopped
1 pound small red potatoes, unpeeled and cut into quarters
5 sprigs fresh thyme
3 medium carrots, diced into ½ inch pieces, about 1 cup
1 large onion, diced, about 2 cups
1 ½ cups 1% milk
½ cup half and half
6 Tbsp flour
Kosher salt or sea and fresh ground black pepper to taste
8 ounces frozen peas
½ cup minced flat leaf parsley
8 sheets phyllo dough
butter flavored spray
1. Preheat the oven to 400 degrees. Season the diced chicken with garlic powder and fresh ground pepper and set aside. In a 2 quart saucepan, bring the chicken stock and water to a boil.
2. Meanwhile, heat the olive il in a medium skillet and add the mushrooms and garlic. Season lightly with salt and pepper. Cook for 5 minutes or until mushrooms are soft. Once the mushrooms soften, set them aside in a bowl. Strain any liquid from the mushrooms.
3. Add in the potatoes and thyme leaves and lower the heat to medium. Simmer the potatoes for about 8 minutes until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onions to the stock and simmer for 4 minutes. With a slotted spoon remove the carrots and onions to the same bowl with the potatoes.
4. Add the chicken to the stock and simmer the chicken for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Reduce the stock until reduced to ½ cup, about 10 minutes.
5. Meanwhile, whisk the milk, half and half and flour together in a bowl until very smooth. When the stock is reduced slowly add the milk mixture to the stock, constantly stirring until thickened, but you should have a smooth sauce. Add the sauce to the vegetables and season with salt and pepper. Add in the reserved mushrooms, peas and parsely, mix well.
6. Pour the mixture into a 9X13 inch pan. Set aside.
7. Prepare the phyllo dough topping. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air. The phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first and coat with spray. Repeat this process until all 8 sheets are used.
8. Carefully lift the phyllo dough stack and place over the chicken vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.
9. Bake the chicken pot pie, uncovered, for about 30 minutes until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares.
ROASTED POTATOES, CARROTS AND PARSNIPS
Webb says “When everyone else was bringing sweet potatoes capped with marshmallows to holiday dinners, our family would bring this lovely roasted mixture of potatoes, carrots and parsnips. The technique of roasting is actually the comforting part; the high temperature puts a crispy crust on root vegetables that beats sweet potatoes with marshmallows every time.”
Makes 10 servings.
Serving size: ½ cup
Preparation time: 25 minutes
Cook time: 20-30 minutes
5 large carrots, peeled, ends trimmed, slice on diagonal
4 large parsnips, peeled, ends trimmed, slice on diagonal
2 sweet potatoes, peeled, cut into medium cubes
2 tablespoons olive oil
1 teaspoon Kosher salt
2 tablespoons fresh herbs ( thyme, oregano, sage or rosemary)
freshly ground black pepper to taste
1. Heat the oven to 450 degrees. In a large bowl, combine the vegetables with the oil, salt and herbs. Toss to coat.
2. Arrange vegetables on two parchment paper lined baking sheets. Roast until soft on the inside and browned on the outside, about 20-30 minutes. Flip the vegetables halfway through the cooking.
3. Serve warm or at room temperature.
For more information about Robyn Webb, go to www.robynwebb.com.click to comment