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Send a Meal Blog

Wednesday, June 20 2018

It's so much easier than you think to make your own meals at home! Ready in less than an hour, these cute rolls are filled with shredded carrots, rice noodles, and a fresh chimichurri sauce—plus plenty of shrimp, of course.

INGREDIENTS
1 - recipe Chimichurri Sauce
4 - ounces cooked shrimp, peeled, deveined, and chopped
1 - cup shredded romaine lettuce
3/4 - cup packaged coarsely shredded carrots
1/2 - cup fresh cilantro leaves
1/2 - cup fresh mint leaves
2 - green onions, cut into thin bite-size strips
1 - ounce dried rice vermicelli noodles
10 - 8 inches rice papers
10 - sprigs fresh flat-leaf parsley
Soy sauce


DIRECTIONS
Prepare Chimichurri Sauce. In a medium bowl combine the sauce, shrimp, lettuce, carrots, cilantro, mint, and green onions. Let stand for 15 to 30 minutes to allow shrimp and vegetables to soften slightly and absorb flavors from the sauce, stirring occasionally.


Meanwhile, in a medium saucepan cook the vermicelli in lightly salted boiling water for 3 minutes or until just tender; drain. Rinse under cold water; drain well. Use kitchen shears to snip the noodles into small pieces; set aside.


To assemble, pour warm water into a pie plate. Carefully dip a rice paper into the water; transfer to a clean round dinner plate. Let stand for several seconds to soften. Place a parsley sprig in the center of the paper. Spoon about 1/4 cup of the shrimp mixture just below the center. Arrange some of the vermicelli noodles across mixture. Tightly roll up rice paper from the bottom, tucking in sides as you roll.
Repeat with the remaining rice papers, parsley sprigs, shrimp mixture, and noodles. Serve spring rolls with soy sauce for dipping.
FROM THE TEST KITCHEN


MAKE-AHEAD DIRECTIONS:
Prepare as directed. Layer spring rolls between damp paper towels in an airtight container. Store in the refrigerator for up to 4 hours.

VEGGIE SPRING ROLLS:
Prepare as above except omit shrimp and substitute 3/4 cup diced firm tofu.

Posted by: AT 08:30 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 31 2018

From https://sendameal.com/pasta to https://sendameal.com/soups to sandwiches, these uber-affordable lunches are perfect for meals on the go and will keep you satisfied until dinnertime. Even better news? You'll save about $8,000 a year by packing one of these each workday instead of snagging a $10 takeout sandwich or salad.

INGREDIENTS
1 - cup reduced-sodium chicken broth or water*
1/2 - cup steel-cut oats
2 - teaspoons toasted sesame oil
1 - cup assorted mushrooms, chopped or sliced
1 - teaspoon minced fresh ginger
2 - green onions, cut into 1- to 2-inch pieces
1 - teaspoon reduced-sodium soy sauce
Crushed red pepper
DIRECTIONS
In a small saucepan bring broth to boiling. Stir in oats. Reduce heat to medium-low. Cook, uncovered, 25 to 30 minutes or until oats are tender and mixture is thickened and creamy, stirring occasionally.


Meanwhile, in an 8-inch skillet, heat 1 tsp. of the oil over medium heat. Add the mushrooms and ginger. Cook and stir 3 to 4 minutes or until tender. Transfer to a bowl. Add remaining oil to skillet. Increase heat to medium-high. Add green onions. Cook 1 to 2 minutes or until charred. Remove from heat.


Stir mushrooms into oats. Top with soy sauce, green onions, and crushed red pepper.
FROM THE TEST KITCHEN


ITALIAN PORRIDGE:
Prepare oats as above and omit remaining ingredients. In a small saucepan melt 2 tablespoons butter over medium heat. Add 8 small sage leaves. Cook for 1 to 2 minutes or until butter is browned; set aside. Cook 4 ounces bulk pork sausage in a small skillet; drain fat. Stir in 1/2 cup reduced-sodium chicken broth and 1 tablespoon balsamic vinegar. Bring to boiling; add 4 fresh or dried figs, cut into wedges. Boil gently, uncovered, for 5 to 8 minutes or until most of the liquid is gone. Serve over oats topped with sage leaves and browned butter.

*
For a more creamy consistency, add up to 1 cup more broth or water.

NUTRITION FACTS (Ginger-Sesame Oats with Mushrooms and Charred Green Onions)
Per serving: 474 kcal , 15 g fat (2 g sat. fat , 4 g polyunsaturated fat , 4 g monounsaturated fat ), 0 mg chol. , 748 mg sodium , 65 g carb. , 12 g fiber , 4 g sugar , 21 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, April 26 2018

For this prepared meal, stuff Korean barbecue-sauced chicken and kimchi inside warm corn tortillas. You'll be hard-pressed to find takeout tacos with this much spice!

INGREDIENTS
3 - tablespoons reduced-sodium soy sauce
1 - tablespoon lime juice
2 - teaspoons packed brown sugar
1 1/2 - teaspoons grated fresh ginger
2 - cloves garlic, minced
1 - teaspoon cornstarch
1 - teaspoon Asian chili-garlic sauce
1 - tablespoon vegetable oil
1 1/2 - pounds skinless, boneless chicken breast halves, cut into bite-size strips
1 1/4 - cups kimchi
8 - 5 inches white corn tortillas, heated according to package directions
1/3 - cup snipped fresh cilantro
Korean barbecue sauce (optional)


DIRECTIONS
In a small bowl combine soy sauce, lime juice, brown sugar, ginger, garlic, cornstarch, and chili-garlic sauce; set aside.
In a large skillet heat oil over medium heat. Add chicken; cook and stir for 8 to 10 minutes or until no longer pink. Stir soy mixture; add to chicken in skillet. Cook and stir until thickened and bubbly.


Divide chicken mixture and kimchi among warm tortillas. Top with cilantro and, if desired, serve with Korean barbecue sauce.
NUTRITION FACTS (Korean Chicken Tacos)

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, March 01 2018

Gone are the days of takeout, thanks to these carbtastic noodle bowls. Your next Netflix night in will never go noodle-less thanks to these dinners, including classic sesame chicken, reinvented ramen, and trendy pad Thai and pho.

INGREDIENTS
8 - ounces whole wheat linguini
1 - small red onion, thinly sliced
1 - pound pork loin, cut in 1/2-inch-thick slices
3 - tablespoons reduced-sodium soy sauce
12 - fresh sage leaves
1 - teaspoon minced garlic (2 cloves) or 1/2 tsp. garlic powder
1 - cup canned or frozen pureed pumpkin or butternut squash
1/4 - cup blue cheese crumbles (optional)


DIRECTIONS
Cook pasta according to package directions, adding onion during last 5 minutes of cooking time. Drain and keep warm.
Meanwhile, in 12-inch skillet heat 1 Tbsp. olive oil. Brush pork with some soy sauce and generously sprinkle black pepper. Cook sage leaves in hot oil until crisp. Drain on paper towels. Add pork to skillet and cook for 2 minutes each side or until golden outside and slightly pink inside. Remove pork from skillet; cover to keep warm. In same skillet combine remaining soy sauce, garlic, 1/4 cup pumpkin, and 1 cup water. Bring to boiling and reduce sauce slightly. Add pasta and onions to skillet; heat through. Divide pasta among four bowls. In skillet, heat remaining pumpkin. Serve pork with pasta, pumpkin, sage leaves, and blue cheese. Makes 4 servings.


NUTRITION FACTS (Pork and Pumpkin Noodle Bowl)
Per serving: 414 kcal , 9 g fat (2 g sat. fat , 1 g polyunsaturated fat , 5 g monounsaturated fat ), 71 mg chol. , 645 mg sodium , 51 g carb. , 2 g fiber , 5 g sugar , 34 g pro.

Posted by: AT 08:51 am   |  Permalink   |  0 Comments  |  Email
Wednesday, February 07 2018

It's so much easier than you think to make your own spring rolls at home! Ready in less than an hour, these cute rolls are filled with shredded carrots, rice noodles, and a fresh chimichurri sauce—plus plenty of shrimp, of course.

INGREDIENTS
1 - recipe Chimichurri Sauce
4 - ounces cooked shrimp, peeled, deveined, and chopped
1 - cup shredded romaine lettuce
3/4- cup packaged coarsely shredded carrots
1/2 - cup fresh cilantro leaves
1/2 - cup fresh mint leaves
2 - green onions, cut into thin bite-size strips
1 - ounce dried rice vermicelli noodles
10 - 8 inches rice papers
10 - sprigs fresh flat-leaf parsley
Soy sauce


DIRECTIONS
Prepare Chimichurri Sauce. In a medium bowl combine the sauce, shrimp, lettuce, carrots, cilantro, mint, and green onions. Let stand for 15 to 30 minutes to allow shrimp and vegetables to soften slightly and absorb flavors from the sauce, stirring occasionally.
Meanwhile, in a medium saucepan cook the vermicelli in lightly salted boiling water for 3 minutes or until just tender; drain. Rinse under cold water; drain well. Use kitchen shears to snip the noodles into small pieces; set aside.


To assemble, pour warm water into a pie plate. Carefully dip a rice paper into the water; transfer to a clean round dinner plate. Let stand for several seconds to soften. Place a parsley sprig in the center of the paper. Spoon about 1/4 cup of the shrimp mixture just below the center. Arrange some of the vermicelli noodles across mixture. Tightly roll up rice paper from the bottom, tucking in sides as you roll.
Repeat with the remaining rice papers, parsley sprigs, shrimp mixture, and noodles. Serve spring rolls with soy sauce for dipping.
FROM THE TEST KITCHEN


MAKE-AHEAD DIRECTIONS:
Prepare as directed. Layer spring rolls between damp paper towels in an airtight container. Store in the refrigerator for up to 4 hours.

VEGGIE SPRING ROLLS:
Prepare as above except omit shrimp and substitute 3/4 cup diced firm tofu.

Chimichurri Sauce
INGREDIENTS
1 1/2 - cups lightly packed fresh flat-leaf parsley
1/4 - cup olive oil
1/4 - cup rice vinegar
4 - 6 - cloves garlic, minced
1/4 - teaspoon salt
1/4 - teaspoon black pepper
1/4 - teaspoon crushed red pepper
DIRECTIONS
 In a blender or food processor combine flat-leaf parsley, olive oil, rice vinegar, garlic, salt, black pepper, and crushed red pepper. Cover and blend or process with several on/off pulses until chopped but not pureed.
NUTRITION FACTS (Shrimp Spring Rolls with Chimichurri)

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, January 25 2018

Add some spice to your midday meal with these zesty enchilada wraps. Even though these enchiladas aren't baked in a cheesy sauce, they're still extra creamy, thanks to cream cheese, sour cream, and cheddar cheese.

INGREDIENTS
1 - tablespoon butter
2- skinless, boneless chicken breast halves, finely chopped
1 - teaspoon chili powder
1/2 - teaspoon ground cumin
1 - clove garlic, minced
Dash cayenne pepper
1 -3 ounce package cream cheese, softened
1/2 - cup shredded sharp cheddar cheese (2 ounces)
1/4 -cup sour cream
1 - 10 ounce can diced tomatoes and green chiles, drained
1/4 -cup thinly sliced green onions (2)
2 -tablespoons snipped fresh cilantro
6 - 8 inches flour tortillas
12 -leaves Boston, bibb, or green leaf lettuce
Cucumber slices, avocado slices, or tomato slices (optional)


DIRECTIONS
In a large skillet heat butter over medium heat until melted. Add chicken; cook and stir until chicken is no longer pink. Stir in chili powder, cumin, garlic, and cayenne pepper; cook and stir for 1 minute more. Cool slightly.


In a medium mixing bowl beat cream cheese, cheddar cheese, and sour cream with an electric mixer on low to medium speed until creamy. Fold in chicken mixture, tomatoes and chiles, green onions, and cilantro. If desired, cover and chill for up to 24 hours.
Spread chicken mixture evenly over tortillas. Top with lettuce and, if desired, cucumber slices. Roll up tortillas.


NUTRITION FACTS (Chicken Enchilada Wraps)
Per serving: 289 kcal , 15 g fat (8 g sat. fat , 1 g polyunsaturated fat , 4 g monounsaturated fat ), 68 mg chol. , 466 mg sodium , 20 g carb. , 2 g fiber , 4 g sugar , 19 g pro.

Posted by: AT 10:52 am   |  Permalink   |  Email
Saturday, December 09 2017

Bold, Asian-inspired ingredients make our favorite chicken stir-fry recipes an obvious choice for a quick and easy meal that's anything but boring. Whether you're trying to cut back on the number of times you order takeout or you're looking for a quick dinner recipe, these delicious chicken recipes pack tons of flavor into one easy skillet meal.

INGREDIENTS

1 - cup canned unsweetened light coconut milk
1/4 - cup reduced-sodium chicken broth
2 - 3 - tablespoons green curry paste
2 - teaspoons cornstarch
2 - teaspoons finely chopped fresh lemon grass or 1 teaspoon finely shredded lemon peel
Nonstick cooking spray 
1 - medium green sweet pepper, seeded and cut into thin bite-size strips
1 - medium onion, halved and thinly sliced
3/4 - cup packaged julienned or coarsely shredded fresh carrots
3 - cloves garlic, minced
12 - ounces skinless boneless chicken thighs
2 - teaspoons canola oil
2 - cups hot cooked brown basmati rice or regular brown rice
1/4 - cup flaked coconut, toasted
Fresh cilantro
DIRECTIONS

For sauce, in a medium bowl whisk together coconut milk, broth, curry paste, cornstarch, and lemon peel (if using); set aside.
Coat a wok or large nonstick skillet with cooking spray; heat wok over medium-high heat. Add sweet pepper and onion; cook and stir for 3 minutes. Add carrots, garlic, and lemon grass (if using); cook and stir about 2 minutes more or until vegetables are crisp-tender. Remove vegetables from wok.


Trim fat from chicken. Cut chicken into thin bite-size strips. Add oil to wok; add chicken. Cook and stir over medium-high heat for 3 to 5 minutes or until chicken is no longer pink. Push from center of wok.


Stir sauce; add to center of wok. Cook and stir until slightly thickened and bubbly. Return vegetables to wok; stir all ingredients together to coat with sauce. Cook and stir about 2 minutes or until heated through.
Serve chicken mixture over rice. Sprinkle with coconut and cilantro.


NUTRITION FACTS (Thai Green Curry Chicken)

Per serving: 344 kcal , 13 g fat (5 g sat. fat , 1 g polyunsaturated fat , 3 g monounsaturated fat ), 81 mg chol. , 445 mg sodium , 37 g carb. , 4 g fiber , 5 g sugar , 21 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Tuesday, September 05 2017

INGREDIENTS

1 - 12 ounce sweet potato, peeled and cut into 3/4-inch cubes (2 cups)
1 - tablespoon olive oil
1/2 - teaspoon chili powder
1/2 - teaspoon cinnamon
1/2 - teaspoon sugar
8 - ounces dried rigatoni
1/3 - cup peanut butter
1 - 3 ounce package cream cheese, cut up
2 - teaspoons Asian chili sauce (such as Sriracha sauce)
1 - tablespoon soy sauce
6- green onions, thinly sliced


DIRECTIONS

Preheat oven to 450 degrees F. Oil a rimmed baking pan; set aside. Place sweet potato cubes in a bowl. Toss with the 1 tablespoon olive oil, the chili powder, cinnamon, and sugar. Spread in prepared pan; bake for 20 minutes or until tender.


Meanwhile, cook pasta according to package directions. Drain, reserving 1 cup hot pasta water.


In a saucepan combine peanut butter, cream cheese, chili sauce, and soy sauce; whisk in 3/4 cup of the hot pasta water. Stir over medium heat until heated through. If the mixture is too thick, stir in additional water. Stir in most of the green onions. Serve sauce over pasta with sweet potatoes and remaining green onion slices.


Nutrition Facts (Spicy Pasta with Sweet Potatoes)
Per serving: 537 kcal cal., 24 g fat (7 g sat. fat, 4 g polyunsaturated fat, 10 g monounsatured fat), 23 mg chol., 507 mg sodium, 68 g carb., 7 g fiber, 9 g sugar, 16 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 10:24 am   |  Permalink   |  0 Comments  |  Email
Sunday, December 11 2016

Forget home-style packaged foods; these 100 percent homemade dinner are the real deal. Make your own convenience items, such as sauces, nut butters, and baking mixes, as well as treats like chips, fruit leather, and snack cakes. Each of these grocery store faves is made with fewer (and more pronounceable!) ingredients than anything you'd buy in a store. It's nothing but the good stuff!

Ingredients

2 1/3 - cups all-purpose flour
1/2 - teaspoon salt
2 - eggs, lightly beaten
1/3 - cup water
1 - teaspoon vegetable oil or olive oil


Directions
In a large bowl stir together 2 cups of the flour and salt. Make a well in center of flour mixture. In a small bowl combine eggs, the water, and oil. Add egg mixture all at once to flour mixture; stir to combine.


Sprinkle a clean work surface with the remaining 1/3 cup flour. Turn dough out onto floured surface; knead until smooth and elastic (8 to 10 minutes). Cover and let rest 10 minutes. Divide dough into four portions.


On a lightly floured surface, roll each portion into a 12-inch square. Lightly dust both sides of dough square with additional flour. Let stand, uncovered, 20 minutes; cut as desired. If using a pasta machine, pass each portion through machine according to the manufacturer's directions until 1/16 inch thick, dusting dough with flour as needed. Let stand; cut as desired.


To serve pasta immediately, cook in a large amount of boiling salted water until al dente, stirring occasionally; drain. Cook fettuccine or linguine 1 1/2 to 2 minutes, bow ties or lasagna noodles 2 to 3 minutes, and ravioli or tortellini 7 to 9 minutes.


To store cut pasta, spread it on a wire cooling rack or hang it from a pasta-drying rack or clothes hanger. Let dry up to 2 hours. Place in an airtight container and store in the refrigerator up to 3 days. Or dry pasta at least 1 hour; place in a freezer bag or airtight container and freeze up to 8 months.


From the Test Kitchen
FOOD PROCESSOR DIRECTIONS:

Place steel blade in a food processor. Add the 2 1/3 cup flour, salt, and eggs; cover and process until mixture resembles fine crumbs. With processor running, slowly pour the water and oil through feed tube. Continue processing just until dough forms a ball. Transfer to a lightly floured surface. Cover and let rest 10 minutes. Divide dough into four portions. Continue as directed in Step 3.

TO MAKE AHEAD:

Prepare as directed through Step 2. Wrap dough in plastic wrap and place in an airtight container; freeze up to 3 months. Thaw completely in the refrigerator; continue as directed in Step 3.

HERBED PASTA:

Prepare as directed, except stir 2 tablespoons snipped fresh basil, thyme, or sage or 1 teaspoon dried basil, thyme, or sage, crushed, into the flour mixture before adding egg mixture.

SPINACH PASTA:

Prepare as directed, except increase flour to 2 3/4 cups, reduce water to 1/4 cup, and stir 1/4 cup cooked spinach, well drained and finely chopped, into egg mixture before adding to flour mixture.

Per 1 cup cooked pasta: 294 cal., 10 g total fat (1 g sat. fat, 0 g trans fat), 85 mg chol., 269 mg sodium, 54 g carbo., 2 g fiber, 10 g pro.

Daily Values: 21% vit. A, 1% vit. C, 3% calcium, 22% iron

Exchanges: 3 1/2 Starch

Other: 1 g monounsaturated fat, 1 g. polyunsaturated fat, 0 g sugar

RAVIOLI OR TORTELLINI:

To shape ravioli, cut rolled dough into 2-inch-wide strips. Leaving a 1/2-inch margin around the edges, place about 1 teaspoon desired filling at 1-inch intervals on one strip of dough. Using a pastry brush or your finger, moisten dough with water around the mounds of filling. Lay a second strip of dough over the first. Using the side of your hand, press the pasta around each mound so that the two moistened strips stick together. Using a fluted pastry wheel or sharp knife, cut pasta between mounds to separate into individual ravioli.

To shape tortellini, cut rolled dough into circles with a 1 1/2-inch round cutter; reroll scraps as needed. Place 1/4 teaspoon desired filling in center of each circle. Fold circle in half to make a half-moon; press edges of dough together with fingers to seal, moistening with water if needed. Place index finger against the fold; bend tortellini around your finger, bringing the outer two corners together. Press one corner over the other, moistening with water if needed and pinching firmly to secure. Let dry a few minutes before cooking.

Nutrition Facts (Homemade Noodles)
Per serving: 255 kcal cal., 3 g fat (1 g sat. fat, 1 g polyunsaturated fat, 1 g monounsatured fat), 85 mg chol., 262 mg sodium, 46 g carb., 2 g fiber, 0 g sugar, 8 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 06:13 pm   |  Permalink   |  0 Comments  |  Email
Monday, November 28 2016

Whether you like your soup chunky or smooth, we have a vegetarian soup dinner that fits the bill. From classics like fresh tomato soup to hearty vegetable stews, these warming vegetarian meals will quickly become favorites in your recipe box. 

Ingredients

2 - tablespoons lime juice
2 - tablespoons reduced-sodium soy sauce
8 - ounces firm or extra-firm tofu (fresh bean curd), drained and cut into 1-inch cubes
1/2 - cup thinly sliced green onions (4)
3 - cloves garlic, minced
1 - tablespoon canola oil
4 - cups water
2 - cups reduced-sodium vegetable broth
2 - cups small fresh broccoli florets
1/2 - cup coarsely shredded carrot (1 medium)
3 - ounces banh pho (Vietnamese wide rice noodles), broken
3/4 - cup fresh bean sprouts, well rinsed
1/4 - teaspoon crushed red pepper
1/4 - cup chopped unsalted peanuts
1/4 - cup thinly sliced green onion tops
1/4 - cup snipped fresh basil (optional)


Directions
In a medium bowl combine lime juice and soy sauce. Add tofu; toss gently to coat. Cover and let stand at room temperature for 10 minutes.
In a large saucepan cook the 1/2 cup green onions and the garlic in hot oil over medium heat for 3 minutes, stirring occasionally. Add water and vegetable broth. Bring to boiling. Add broccoli, carrot, and noodles. Return to boiling; reduce heat. Simmer, uncovered, for 4 minutes.
Add tofu and any liquid remaining in the bowl, the sprouts, and the crushed red pepper. Return to boiling; reduce heat. Simmer for 1 to 2 minutes more or until broccoli and noodles are tender and soup is heated through. Ladle soup into bowls. Top with peanuts, green onion tops, and, if desired, basil.


Nutrition Facts (Spicy Broccoli and Bean Soup)
Per serving: 265 kcal cal., 11 g fat (1 g sat. fat, 4 g polyunsaturated fat, 3 g monounsatured fat), 615 mg sodium, 32 g carb., 3 g fiber, 5 g sugar, 11 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 12:56 pm   |  Permalink   |  0 Comments  |  Email
Friday, November 18 2016

Ditch the stereotype of ramen as a food for college kids. Ramen is a trendy ingredient being used in restaurants and by home cooks for dishes such as noodle bowls, ramen slaws, and ramen salads, and in more unique ways like stuffed in a chicken breast or meatloaf. Get in on the ramen trend and try one of these creative ramen meal.

Ingredients

Nonstick cooking spray
4 - 8-ounce skinless, boneless chicken breast halves
1 - 3 ounce package creamy chicken-flavor ramen noodles
1/2 - 8 ounce tub cream cheese with chives and onion or desired-flavor cream cheese (such as jalapeno)
1/4 - cup milk
3/4 - cup Italian-seasoned panko bread crumbs
2 - tablespoons grated Parmesan cheese
2 - tablespoons butter, melted
1 - cup desired flavor pasta sauce (such as tomato and basil) or four-cheese pasta sauce
1/4 - cup shredded mozzarella cheese (1 ounce)


Directions
Preheat oven to 400 degrees F. Line a 15x10-inch baking pan with foil; coat with cooking spray.
Using a sharp knife, cut a deep pocket in each chicken breast by cutting horizontally through the thickest portion to, but not through, the opposite side.


Cook noodles in a pot of boiling water 3 minutes; drain. Transfer hot noodles to bowl with contents of seasoning packet, the cream cheese, and 2 tablespoons of the milk. Stir to thoroughly coat noodles. Spoon noodle mixture into pockets in chicken. Place chicken in the prepared baking pan.


In a bowl stir together panko and Parmesan cheese. Brush tops of stuffed chicken with remaining milk and sprinkle with panko mixture, pressing panko mixture onto chicken as needed. Drizzle with melted butter.
Bake 25 minutes. Spoon pasta sauce over chicken and sprinkle with mozzarella cheese. Bake about 5 minutes more or until chicken is done (165 degrees F).


Nutrition Facts (Ramen-Stuffed Chicken Breasts)
Per serving: 676 kcal cal., 29 g fat (15 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 216 mg chol., 1262 mg sodium, 37 g carb., 1 g fiber, 6 g sugar, 60 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Sunday, September 11 2016

Stir cinnamon-and-nutmeg-infused butternut squash, maple syrup, and lemon juice into cooked quinoa. While this is technically a brunch recipe, we think it's savory and filling enough to pass for lunch or dinner!

Ingredients

1
large butternut squash (2 1/2 to 2 3/4 pounds), peeled, seeded, and cut into 3/4-inch cubes (7 cups)
1/4
cup extra-virgin olive oil or coconut oil
1/2
teaspoon ground cinnamon
1/2
teaspoon freshly grated nutmeg
Sea salt and ground black pepper
1/4
cup chopped fresh parsley
1/4
cup chopped fresh chives
2/3
cup extra-virgin olive oil
2
lemons, zested (4 teaspoons)
4
cloves garlic, minced
1/2
of a yellow onion
, finely chopped (1/2 cup)
4
cups cooked quinoa*
2
tablespoons maple syrup
pinch cayenne pepper
4
cups baby kale
2
tablespoons lemon juice
3
ounces Manchego cheese, shaved
Radish sprouts (optional)
Directions
Preheat oven to 425 degrees F. Spread the squash cubes in a shallow baking pan. Drizzle with 2 tablespoon of the oil and sprinkle with cinnamon, nutmeg, and a few pinches of salt and pepper. Toss to coat and spread in a single layer. Bake about 25 minutes or until tender and the edges of squash are browned, stirring once. Remove to cool slightly.
Meanwhile, in a food processor or blender combine the parsley, chives, 2/3 cup oil, lemon zest, and a few pinches of sea salt. Cover and and process or blend until combined and herbs are finely chopped; set aside.
In a very large skillet heat remaining oil over medium heat. Add garlic, onion, and a pinch of salt. Cook and stir for 1 minute. Stir in quinoa, maple, and cayenne. Cook for 6 to 8 minutes or until the quinoa gets crispy, stirring occasionally. Stir in kale until wilted. Transfer to a large bowl and stir in squash, lemon juice, and 2 tablespoons of the herb oil. Serve at room temperature topped with remaining herb oil and Manchego cheese. Garnish with radish sprouts, if desired.
From the Test Kitchen
ADD AN EGG:

Top each serving with a poached egg. To make eggs ahead poach and then transfer to a baking dish. Cover and chill up to 24 hours. To reheat, place a steamer basket in an extra large skillet. Add water to just below the basket and bring to a gentle boil. Add eggs to basket. Cover and steam for 3 minutes or until heated through.

*

For cooked quinoa, start with 2 cups uncooked quinoa, rinsed and drained. Place in a large saucepan with 4 cups water. Bring to boiling; reduce heat. Cover and simmer for 15 to 20 minutes or until tender. Drain off any excess liquid. Or, you can purchase cooked quinoa.

Nutrition Facts (Quinoa and Butternut Bowl)
Per serving: 378 kcal cal., 25 g fat (5 g sat. fat, 3 g polyunsaturated fat, 15 g monounsatured fat), 8 mg chol., 327 mg sodium, 34 g carb., 5 g fiber, 6 g sugar, 8 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 12:00 am   |  Permalink   |  0 Comments  |  Email
Saturday, September 10 2016

Chicken meals gets a reboot in this super fresh stir-fry! Crunchy apples and satisfying veggies complement this dish perfectly. While this recipe calls for a wok, you can also use an extra-large skillet.

Ingredients

1/2 - cup reduced-sodium chicken broth
2 - tablespoons cider vinegar
1 - tablespoon packed brown sugar
2 - teaspoons Dijon-style mustard
2 - teaspoons cornstarch
1 - clove garlic, minced
1/2 - teaspoon crushed red pepper
1/2 - teaspoon salt
2 - tablespoons vegetable oil
12 - ounces boneless, skinless chicken thighs, cut into bite-size pieces
2 - cups sliced fresh cremini mushrooms
1/4 - cup sliced shallots
3 - cups coarsley shredded green cabbage
8 - ounces fresh asparagus spears, trimmed and cut into 2-inch pieces
1 - medium tart apple, cored and thinly sliced
Snipped fresh cilantro


Directions
For sauce, in a bowl stir together the first eight ingredients (through salt).
In a wok or very large skillet heat 1 Tbsp. of the oil over medium-high heat. Add chicken; cook and stir 4 to 6 minutes or until chicken is no longer pink. Transfer to a bowl. Heat the remaining 1 Tbsp. oil in skillet. Add mushrooms and shallots; cook and stir 2 to 3 minutes. Add cabbage. asparagus, and apple; cook and stir 3 to 5 minutes more or until vegetables are crisp-tender.
Push vegetables from center of wok. Stir sauce; pour into wok. Cook and stir until thickened and bubbly. Return chicken to wok. Cook and stir 1 minute more. Sprinkle with cilantro.
From the Test Kitchen
TIP

Change things up and serve this stir-fry over nutrient-loaded oven-roasted sweet potato slices instead of plain white rice.

Nutrition Facts (Chicken with Apple-Vegetable Slaw Stir-Fry)
Per serving: 247 kcal cal., 11 g fat (2 g sat. fat, 5 g polyunsaturated fat, 3 g monounsatured fat), 80 mg chol., 514 mg sodium, 19 g carb., 4 g fiber, 12 g sugar, 20 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:18 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 16 2016

Water chestnuts and sugar snap pea pods give this gluten-free meal noodle bowl its signature crunch while the serrano chile pepper makes it hotter than sriracha.

Ingredients

1 - pound boneless beef chuck roast
2 - 14 1/2 ounce cans reduced-sodium gluten-free beef broth
1 - cup sliced onion
1/2 - cup water
2 - tablespoons gluten-free tamari or liquid aminos
1 - tablespoon fish sauce (optional)
1 - small fresh serrano chile
pepper, seeded and finely chopped*
4 - cloves garlic, minced
1 - star anise
3 - ounces dried rice noodles, broken
2 - cups fresh shiitake mushrooms, stemmed and sliced, or cremini or button mushrooms, sliced
2 - cups shredded napa cabbage
1 - cup sugar snap pea pods, halved diagonally
1 - 8 ounce can water chestnuts, drained and chopped
1 - tablespoon gluten-free cornstarch
1 - tablespoon cold water


Directions
Trim fat from meat. Cut meat into 1-inch pieces. In a 4- to 5-quart Dutch oven combine meat, broth, onion, the 1/2 cup water, the tamari, fish sauce (if desired), serrano pepper, garlic, and star anise. Bring to boiling; reduce heat. Simmer, covered, for 45 minutes.
Meanwhile, prepare noodles according to package directions; drain.
Remove and discard star anise from broth mixture. Stir in mushrooms, cabbage, snap peas, and water chestnuts. Return just to boiling; reduce heat. Simmer about 5 minutes or until snap peas are crisp-tender. In a small bowl stir together cornstarch and the 1 tablespoon cold water; stir into broth mixture. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.
To serve, divide noodles among bowls and ladle soup over.
From the Test Kitchen
*TIP:

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (Gluten Free Asian Beef and Noodle Bowl)
Per serving: 207 kcal cal., 5 g fat (2 g sat. fat, 0 g polyunsaturated fat, 3 g monounsatured fat), 52 mg chol., 654 mg sodium, 21 g carb., 2 g fiber, 4 g sugar, 20 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:02 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 19 2016

This classic pot roast cut needs long, slow cooking for maximum tenderness, so it's perfect for the slow cooker.

Ingredients

2 1/4 - pounds boneless beef chuck roast
1/4 - cup reduced-sodium soy sauce
1/4 - cup orange juice
1 - tablespoon minced fresh ginger
2 - cloves garlic, minced
1/8 - teaspoon cayenne pepper
1/4 - teaspoon toasted sesame oil (optional)
3 - cups broccoli florets
2 - tablespoons cold water
1 - tablespoon cornstarch
1 - tablespoon orange marmalade or 1 teaspoon finely shredded orange peel
1/3 - cup dry roasted cashews, coarsely chopped
3 -  cups hot cooked cellophane noodles or black rice
Snipped fresh cilantro (optional)


Directions
Trim fat from meat. Cut meat into 2-inch pieces. Place meat in a 4-quart slow cooker. In a small bowl combine soy sauce, 3 tablespoons of the orange juice, the ginger, garlic, and cayenne pepper. Pour mixture over meat in cooker.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If desired, stir in sesame oil. If using low-heat setting, turn to high-heat setting. Add broccoli to cooker. Cover and cook about 15 minutes more or just until broccoli is tender.
Using a slotted spoon, transfer meat to a medium bowl. Using two forks, break meat into smaller pieces. Add broccoli to meat in bowl; cover and keep warm.
For sauce, strain cooking liquid through a fine-mesh sieve into a small saucepan. In a small bowl stir the water into cornstarch; stir into strained cooking liquid. Cook and stir over medium heat until slightly thickened and bubbly. Cook and stir for 2 minutes more. Remove from heat. Stir in orange marmalade and the remaining 1 tablespoon orange juice.
Add cashews and about half of the sauce to meat mixture; toss gently to coat. Serve over hot cooked noodles. If desired, sprinkle with cilantro. Pass the remaining sauce.
Nutrition Facts (Asian Broccoli and Beef)
Per serving: 331 kcal cal., 8 g fat (2 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 70 mg chol., 467 mg sodium, 36 g carb., 2 g fiber, 5 g sugar, 27 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:08 am   |  Permalink   |  0 Comments  |  Email
Monday, April 18 2016

Ingredients

1/3
cup rice vinegar
1/3
cup thinly sliced green onions
2
tablespoons honey
1
tablespoon reduced-sodium soy sauce
1
tablespoon grated fresh ginger
2
teaspoons Asian garlic-chili sauce
2
6 ounces refrigerated grilled chicken breast strips
12
ounces dried udon noodles or whole-wheat spaghetti
3
tablespoons toasted sesame oil
2
medium yellow, red and/or orange sweet peppers, cut in bite-size strips
Fresh cilantro
Directions
In medium bowl stir together vinegar, green onions, honey, soy sauce, ginger, and garlic-chili sauce. Add chicken; stir to coat. Set aside to allow flavors to meld.
Meanwhile, in large saucepan cook noodles in boiling water about 8 minutes until just tender. Drain noodles well and return to saucepan. Drizzle with oil and toss to coat. Add chicken mixture and toss to combine.
Transfer to bowls. Top each with pepper strips and cilantro. Makes 6 servings.
Nutrition Facts (Sesame Chicken and Noodles)
Per serving: 391 kcal cal., 11 g fat (2 g sat. fat, 37 mg chol., 718 mg sodium, 51 g carb., 4 g fiber, 21 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 11:54 am   |  Permalink   |  0 Comments  |  Email
Thursday, March 10 2016

ingredients
4    teaspoons   canola oil
3/4   pound   boneless, skinless chicken thighs, trimmed
1/4   teaspoon   black pepper
1/2   teaspoon   plus 1/8 teaspoon salt
1      large yellow onion, halved and thinly sliced
2    tablespoons   minced fresh ginger
1      jalapeno, seeded and minced
4      garlic cloves, minced
1 1/2   teaspoons   ground coriander
3/4   teaspoon   ground cumin
1      small head cauliflower, cut into bite-size florets
1 1/2   cups   canned crushed tomatoes
2    teaspoons   dark brown sugar
1/4   cup   water
1    15 ounce can  lentils, rinsed and drained
1 1/2   teaspoons   garam masala
1/3   cup   chopped fresh cilantro
2    teaspoons   lime juice
    Whole-wheat flatbread (optional)
directions
Heat 2 teaspoons oil in a saute pan over medium-high heat. Season chicken with black pepper and 1/8 teaspoon salt; saute until cooked through, 2 to 3 minutes a side. Set aside.
Add remaining oil to pan; reduce heat to medium. Add onion and saute 5 minutes. Add ginger, jalapeno and garlic; saute 1 minute. Add coriander and cumin and stir 1 minute. Mix in cauliflower, tomatoes, brown sugar, remaining salt and water; bring to a simmer, cover and cook 8 minutes.
Shred chicken and add to pan along with lentils and garam masala. Cook 2 minutes. Stir in cilantro and lime juice just before serving. Serve with flatbread if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 313, Fat, total (g) 9, sat. fat (g) 1, carb. (g) 34, fiber (g) 13, pro. (g) 28, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 01:57 am   |  Permalink   |  0 Comments  |  Email
Thursday, January 28 2016

ingredients
4    pounds   chicken necks and backs
1    3 pound   rack of pork baby back ribs, cut into 4 sections
1      large leek, halved lengthwise
2    ounces   fresh ginger, thinly sliced (1/2 cup)
4      cloves garlic
4    quarts   water
1/4   cup   plus 2 tablespoons shoyu or other soy sauce
1    tablespoon   vegetable oil
1    3 1/2pound   boneless pork shoulder butt, trimmed and tied
    Salt
1      12-by-2-inch piece of kombu (seaweed)
directions
In a large stockpot, combine the chicken, ribs, leek, ginger, garlic, water and shoyu. Bring to a boil.
Meanwhile, in a skillet, heat the oil. Season the pork butt with salt and brown it well on all sides over high heat, 12 minutes; transfer to the stockpot. Simmer the broth over moderately low heat for 2 hours, until the pork butt and ribs are just tender; skim any scum that rises to the surface. Transfer the pork butt and ribs to a platter and refrigerate. Strain the broth and discard the remaining solids.
Return the broth to the pot. Add the kombu and simmer over moderately low heat for 1 hour and 30 minutes. Let cool, then chill and refrigerate the broth overnight.
Preheat the broiler. Skim the fat off of the broth and discard the kombu. Bring the broth to a simmer. Season with shoyu and keep hot.
Untie the pork butt and slice it across the grain 1/3 inch thick. Cut the ribs between the bones. Arrange the pork slices and ribs on a large baking sheet and brush with shoyu. Broil 8 inches from the heat for 3 minutes, turning once, until the meat is crisp; keep warm.
Divide the cooked noodles among 8 bowls and ladle 1 1/2 cups of broth into each one. Add the spinach in piles. Drain the eggs, cut each one in half lengthwise and set a half in each bowl. Arrange 2 slices of pork butt and 1 rib in each bowl and garnish with the scallions and nori. Serve the ramen immediately, passing the rice vinegar and togarashi at the table.
MAKE AHEAD:
The broth can be refrigerated for up to 3 days or frozen for up to 2 months; discard the kombu after 1 day.

Posted by: AT 09:36 am   |  Permalink   |  0 Comments  |  Email
Sunday, January 17 2016

This delicious noodle bowl is a fantastic combination of pasta, peppers, and steak.

ingredients
1 1/2   pounds   beef flank steak or beef top round steak, cut into bite-size strips
1    teaspoon   ground cumin
1/4   teaspoon   salt
1/8   teaspoon   black pepper
2    tablespoons   canola oil
2      cloves garlic, minced
2    14 ounce can  lower-sodium beef broth
1    14 ounce can  reduced-sodium chicken broth
8    ounces   dried multigrain high protein angel hair pasta
2      medium red or yellow sweet peppers, chopped (2 cups)
6      green onions, trimmed, cut in 1-inch bias slices
1/2   cup   salsa
1/4   cup   snipped fresh oregano
1    recipe   Pico de Gallo or 1 1/2 cups refrigerated fresh or bottled salsa
Pico de Gallo
1 1/4   cups   chopped fresh tomatoes
1/4   cup   chopped onion
1/4   cup   snipped fresh cilantro
2    tablespoons   lime juice
1      fresh jalapeno chile pepper, seeded and finely chopped*
2      cloves garlic, minced
1/8   teaspoon   salt

directions
Season meat with cumin, salt, and pepper; set aside. Heat 1 tablespoon oil in 12-inch skillet or wok over medium-high heat; add garlic, stir-fry 15 seconds. Add half the beef at a time; stir-frying for 2 to 3 minutes or until done, and setting aside. Return beef to skillet; add broth; bring to boiling.
Add pasta, sweet peppers, and green onions to skillet. Cook, uncovered, 2 to 3 minutes, until pasta is tender. Stir in the 1/2 cup salsa and oregano; heat through. Ladle into bowls. Top with salsa. Makes 8 servings.
Pico de Gallo
In a small bowl combine all ingredients. Makes about 1 1/2-cups.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 297, Fat, total (g) 9, chol. (mg) 53, sat. fat (g) 2, carb. (g) 26, fiber (g) 4, sugar (g) 5, pro. (g) 26, sodium (mg) 577, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 01:58 am   |  Permalink   |  0 Comments  |  Email
Wednesday, December 09 2015

ingredients
1    pound   boneless rib-eye steaks (about 2 steaks), 1/2 inch thick
1/4   cup   plus 1 tbsp rice vinegar
1/4   cup   low-sodium soy sauce
1/4   cup   canola oil
3    tablespoons   sugar
1    tablespoon   plus 1 tsp sriracha
2    teaspoons   sesame oil
1/2   cup   thinly sliced yellow onion
3      cloves garlic, sliced
1      2-inch piece of ginger, peeled and thinly sliced
1/4   teaspoon   salt
1/2     English cucumber, cut into matchsticks (about 1 1/2 cups)
8      6-inch flour tortillas, warmed
    Sliced radishes and sesame seeds (optional)
directions
Place steaks in a large resealable plastic bag. In a bowl, whisk together 1/4 cup of the vinegar, the soy sauce, canola oil, 2 tbsp of the sugar, 1 tbsp of the sriracha and 1 tsp of the sesame oil. Stir in onion, garlic and ginger. Pour into bag, making sure steak is covered. Marinate in refrigerator 1 hour.
In a separate bowl, whisk together remaining 1 tbsp each vinegar and sugar, and remaining 1 tsp each sriracha and sesame oil. Stir in salt and cucumber. Cover bowl with plastic wrap and refrigerate 30 minutes.
Heat a large saute pan to medium-high heat. Remove steak from marinade (save marinade) and pat dry with paper towels. Cook 2 to 3 minutes per side, until medium-rare. Set aside to rest 5 minutes. Meanwhile, add marinade to pan. Bring to a boil and cook 3 minutes, until sauce has thickened.
Thinly slice steak; toss in pan with sauce. Serve on tortillas with pickled cucumbers and, if desired, sliced radishes, sesame seeds and additional sriracha.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 314, Fat, total (g) 19, chol. (mg) 37, sat. fat (g) 5, carb. (g) 22, fiber (g) 1, pro. (g) 14, sodium (mg) 675, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:55 am   |  Permalink   |  0 Comments  |  Email
Wednesday, November 04 2015

This recipe makes four noodle bowls of large shrimp, red sweet pepper, and fresh snow pea pods flavored with either purchased or homemade Green Curry Paste.

ingredients
1    tablespoon   purchased or Homemade Green Curry Paste*
2    tablespoons   olive oil
1    14 ounce can  unsweetened coconut milk
1    14 ounce can  chicken broth
1/4   cup   lemon juice
2    tablespoons   fish sauce
1    14 ounce package  wide rice stick noodles
1    pound   large shrimp, peeled, deveined, and cut in halves lengthwise
1      large red sweet pepper, cut into thin strips
1    cup   fresh snow pea pods, trimmed
1/4   cup   chopped fresh cilantro leaves
2      hard-cooked eggs, quartered
Homemade Green Curry Paste
1      large onion, chopped
2      stalks lemon grass, tender white portion thinly sliced
1/4   cup   water
2    inch section  fresh ginger, peeled, chopped
1/2   cup   cilantro
3      fresh serrano chile peppers, seeded (see Note)
4      cloves garlic, minced
2    teaspoons   curry powder
1    teaspoon   five-spice powder
3/4   teaspoon   salt

directions
In saucepan cook curry paste in hot oil until fragrant and beginning to stick to pan. Add milk, broth, lemon juice, and fish sauce. Bring to boiling; reduce heat. Simmer, uncovered, 8 to 10 minutes or until reduced to 3-1/2 cups. Cook noodles in boiling salted water 4 to 6 minutes or until tender; drain. Rinse under cold water; drain. Divide noodles among 4 bowls. Add shrimp, pepper, and snow peas to sauce. Return to boiling; reduce heat. Simmer, uncovered, 1 to 3 minutes or until shrimp are opaque and vegetables are crisp-tender. Stir in cilantro. Spoon over noodles. Top with eggs. Makes 4 servings (1-1/4 cup noodles + 1-1/2 cups sauce)
Homemade Green Curry Paste
In food processor or blender combine onion, lemon grass, water, ginger, cilantro, serrano chile peppers, (see Note); garlic, curry powder, five-spice powder, salt. Cover; process or blend until smooth.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 781, Fat, total (g) 32, chol. (mg) 236, sat. fat (g) 19, carb. (g) 96, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 2, fiber (g) 3, sugar (g) 3, pro. (g) 24, vit. A (IU) 1700.66, vit. C (mg) 70.86, Thiamin (mg) 0.07, Riboflavin (mg) 0.22, Niacin (mg) 3.75, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 24.19, Cobalamin (Vit. B12) (µg) 1.28, sodium (mg) 1402, Potassium (mg) 312, calcium (mg) 121.16, iron (mg) 6.12, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:02 am   |  Permalink   |  0 Comments  |  Email
Saturday, October 10 2015

Frozen lemonade provides the sour component for this Asian slow cooker main dish recipe. Serve with white rice to complete meal.

ingredients
2 1/2 - 3    pounds   meaty chicken pieces (breast halves, thighs, and drumsticks), skinned
1/4   teaspoon   salt
1/2     of a 12-ounce can frozen lemonade concentrate, thawed (about 3/4 cup)
3    tablespoons   brown sugar
3    tablespoons   ketchup
1    tablespoon   vinegar
2    tablespoons   cornstarch
2    tablespoons   cold water
    Hot cooked rice or fried rice
directions
Place chicken pieces in a 3-1/2- or 4-quart slow cooker. Sprinkle with salt. In a medium bowl, combine lemonade concentrate, brown sugar, ketchup, and vinegar. Pour over chicken in cooker.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours. Transfer chicken to a serving platter; cover and keep warm.
For sauce, pour cooking liquid into a medium saucepan. Skim off fat. Combine cornstarch and the cold water; stir into liquid in saucepan. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Spoon sauce over chicken. Serve with hot cooked rice. Makes 4 to 6 servings.
Tip
For Easy Cleanup:
Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, remove food from your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 480, Fat, total (g) 9, chol. (mg) 115, sat. fat (g) 3, carb. (g) 57, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 2, fiber (g) 1, sugar (g) 32, pro. (g) 40, vit. A (IU) 97.18, vit. C (mg) 8.86, Thiamin (mg) 0.27, Riboflavin (mg) 0.29, Niacin (mg) 15, Pyridoxine (Vit. B6) (mg) 0.78, Folate (µg) 76.6, Cobalamin (Vit. B12) (µg) 0.43, sodium (mg) 381, Potassium (mg) 449, calcium (mg) 50.48, iron (mg) 3.42, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:25 am   |  Permalink   |  0 Comments  |  Email
Saturday, September 19 2015

Make this meatless meal ahead by putting the ingredients in the slow cooker. Let it cook all day and dinner will be ready when you get home from work.

ingredients
2    teaspoons   olive oil
1    medium  onion, chopped
2    tablespoons   tomato paste
1 1/2   tablespoons   curry
1/2   teaspoon   cinnamon
1/2   teaspoon   salt
3      cloves garlic
2    teaspoons   grated ginger
1    pound   yellow split peas
6    cups   water
3/4   pound   red bliss potatoes, quartered
2    cups   frozen green peas
2    tablespoons   cream of coconut
    Chopped fresh cilantro, optional
directions
In a saucepan, heat oil on high. Add onion and cook for 3 minutes. Stir in the tomato paste, curry, cinnamon, salt, garlic, and ginger and cook for just 2 minutes.
Transfer the onion mixture to a 4-quart slow cooker. Stir in the split peas, water, and potatoes. Heat on low for 8 to 9 hours or on high for 3 to 4 hours, depending on your schedule. About 15 minutes before you're ready to serve, stir in the green peas and cream of coconut. Spoon into bowls; sprinkle on cilantro, if desired.
Tip
For Easy Cleanup:
Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 384, Fat, total (g) 5, carb. (g) 66, fiber (g) 24, pro. (g) 23, sodium (mg) 315, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:36 am   |  Permalink   |  0 Comments  |  Email
Thursday, September 10 2015

ingredients
8      yellow or white corn tortillas
1    pound   ground beef
2    tablespoons   toasted sesame oil
2      cloves garlic, minced
1/4   teaspoon   crushed red pepper
1/4   cup   reduced-sodium soy sauce
3    tablespoons   packed brown sugar
3    tablespoons   rice vinegar
1    tablespoon   water
1      recipe Quick Pickled Cucmbers and Slaw (recipe below)
    Lime wedges
    Asian chile sauce (Sriracha)
Quick Pickled Cucumbers and Slaw
1/4   cup   rice vinegar
2    tablespoons   granulated sugar
1/2   teaspoon   salt
1    cup   halved and very thinly sliced cucumber
1    cup   shredded red cabbage

directions
Preheat oven to 350 degrees F. Stack tortillas and wrap in foil. Heat tortillas in oven 10 minutes.
Meanwhile, in a large skillet, brown ground beef over medium-high heat. Drain fat and set beef aside.
Add sesame oil to skillet. Add garlic and cook for 30 seconds over medium heat or until lightly browned. Stir in crushed red pepper. Stir in soy sauce, brown sugar, rice vinegar, and water. Bring to boiling. Reduce heat and simmer, uncovered, 5 minutes, stirring occasionally. Return beef to skillet; heat through.
To serve, spoon beef onto tortillas. Top with Quick Pickled Cucumbers and Slaw. Serve with lime wedges and chile sauce.
Quick Pickled Cucumbers and Slaw
In a medium bowl whisk together vinegar, sugar, and salt. Add cucumber and cabbage. Stir to combine. Let stand at least 15 minutes or up to 6 hours. Serve with a slotted spoon.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 500, Fat, total (g) 23, chol. (mg) 75, sat. fat (g) 7, carb. (g) 45, Monounsaturated fat (g) 9, Polyunsaturated fat (g) 5, Trans fatty acid (g) 1, fiber (g) 4, sugar (g) 20, pro. (g) 25, vit. A (IU) 253.01, vit. C (mg) 13.74, Thiamin (mg) 0.23, Riboflavin (mg) 0.36, Niacin (mg) 5.73, Pyridoxine (Vit. B6) (mg) 0.38, Folate (µg) 12.95, Cobalamin (Vit. B12) (µg) 1.85, sodium (mg) 1062, Potassium (mg) 535, calcium (mg) 83, iron (mg) 3.46, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:38 am   |  Permalink   |  0 Comments  |  Email
Thursday, September 03 2015

ingredients
1/4   cup   reduced-sodium soy sauce
3    tablespoons   rice vinegar
2    tablespoons   hoisin sauce
2    tablespoons   brown sugar
1    tablespoon   chopped fresh ginger
1    tablespoon   dark Asian sesame oil
2    teaspoons   cornstarch
1/4   teaspoon   red pepper flakes
2    cups   water
2    3 ounce packages  beef-flavored ramen noodles
4      scallions, trimmed and sliced
2    tablespoons   vegetable oil
1    pound   boneless beef sirloin, thinly sliced across grain
3    cloves  garlic, minced
1    pound   fresh asparagus, diagonally cut into 1 1/2-inch pieces
1    tablespoon   sesame seeds, toasted
directions
In cup, mix soy sauce, vinegar, hoisin sauce, brown sugar, ginger, 2 teaspoons sesame oil, the cornstarch and red pepper flakes. In medium-size saucepan, bring water to a boil. Add noodles with only one of the seasoning packets, the scallion and the remaining 1 teaspoon sesame oil. Remove from heat; let stand, covered.
In large skillet, heat 1 tablespoon vegetable oil over medium heat. Add sirloin and garlic. Stir-fry for 3 minutes. Remove beef. In same skillet, heat remaining 1 tablespoon vegetable oil. Add asparagus; stir-fry for 2 minutes. Stir soy sauce mixture. Add beef and soy sauce mixture to skillet. Stir-fry about 1 minute or until thickened. Sprinkle with sesame seeds. Serve with noodles.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 503, Fat, total (g) 24, chol. (mg) 93, sat. fat (g) 6, carb. (g) 28, fiber (g) 2, pro. (g) 38, sodium (mg) 1338, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:55 am   |  Permalink   |  0 Comments  |  Email
Friday, August 21 2015

Classic Asian flavors like peanut, ginger, coconut and curry combine in this slow cooker chicken dinner.

ingredients
2    medium  onions, cut into thin wedges
3    medium  carrots, sliced
1    small  red sweet pepper, seeded and cut into thin bite-size strips
2    pounds   skinless, boneless chicken thighs, cut into 1-inch pieces
3/4   cup   chicken broth
3    tablespoons   creamy peanut butter
2    tablespoons   quick-cooking tapioca
1/2   teaspoon   finely shredded lime peel
2    tablespoons   lime juice
2    tablespoons   reduced-sodium soy sauce
1    tablespoon   grated fresh ginger
2 - 3    teaspoons   red curry paste
4    cloves  garlic, minced
1    cup   frozen peas
1/2   cup   unsweetened light coconut milk
2 2/3   cups   hot cooked brown rice
1/4   cup   chopped unsalted peanuts
directions
In a 3 1/2- or 4-quart slow cooker combine onions, carrots, and sweet pepper. Top with chicken. In a medium bowl whisk together broth, peanut butter, tapioca, lime peel, lime juice, soy sauce, ginger, curry paste, and garlic until smooth. Pour over mixture in cooker.
Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours. Stir in frozen peas and coconut milk. Let stand, covered, for 5 minutes.
Serve chicken mixture over cooked rice. Sprinkle with chopped peanuts.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 336, Fat, total (g) 11, chol. (mg) 94, sat. fat (g) 3, carb. (g) 30, Monounsaturated fat (g) 4, Polyunsaturated fat (g) 3, fiber (g) 4, sugar (g) 7, pro. (g) 29, vit. A (IU) 54.91, vit. C (mg) 29.52, Thiamin (mg) 0.4, Riboflavin (mg) 0.4, Niacin (mg) 13.82, Pyridoxine (Vit. B6) (mg) 0.88, Folate (µg) 124.99, Cobalamin (Vit. B12) (µg) 0.55, sodium (mg) 377, Potassium (mg) 740, calcium (mg) 70.68, iron (mg) 4.32, Vegetables () 1, Starch () 1.5, Lean Meat () 3, Fat () 1, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:37 am   |  Permalink   |  0 Comments  |  Email
Saturday, August 15 2015

ingredients
3    tablespoons   low-sodium soy sauce
5    teaspoons   mirin
2    tablespoons   grated fresh ginger
2    tablespoons   sugar
2    cloves  garlic, minced
1    teaspoon   cornstarch
4      tuna steaks, about 4 ounces each (3/4 to 1 inch thick)
6      baby bok choy (about 1-1/2 pounds), halved lengthwise, washed and large leaves removed
directions
Combine 1/4 cup water, 2 tablespoons of the soy sauce, the mirin, ginger, sugar and garlic in a small saucepan. Bring to a boil over medium-high heat. Stir together remaining tablespoon soy sauce and cornstarch, then stir into saucepan. Cook for 3 minutes over medium heat or until thickened. Divide sauce into two separate bowls, 5 tablespoons in one bowl and 3 tablespoons in the other.
Prepare grill with medium-hot coals or heat gas grill to medium-high. Brush cut-side of bok choy with about half of the 5 tablespoons of sauce and place cut-side down on grill. Cook for 4 to 5 minutes per side, brushing often with sauce.
Meanwhile, place tuna on grill and brush with about half of the 3 tablespoons of sauce from second bowl. Cook about 4 minutes per side, constantly brushing with sauce. Remove bok choy and tuna from grill and serve immediately.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 238, Fat, total (g) 6, chol. (mg) 43, sat. fat (g) 1, carb. (g) 14, fiber (g) 2, pro. (g) 30, sodium (mg) 609, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:42 am   |  Permalink   |  0 Comments  |  Email
Thursday, July 09 2015

ingredients
1    pound   beef flank steak or boneless beef sirloin
2    tablespoons   reduced-sodium soy sauce
1 - 1 1/2   teaspoons   Chinese five-spice powder
1    6 ounce carton  plain Greek yogurt
1    tablespoon   snipped fresh mint leaves
2    small  limes
    Fresh mint leaves
directions
Thinly slice steak across grain. If necessary, flatten slices with palm of hand or meat mallet to 1/4-inch thickness. In medium bowl combine beef, soy sauce, and five-spice powder; toss to coat beef. Thread beef on skewers (soak wooden skewers in water for 30 minutes before threading).
For charcoal or gas grill, grill kabobs on rack of covered grill directly over medium heat for 4 to 6 minutes or to desired doneness, turning once.
Meanwhile, in small bowl combine yogurt and snipped mint. From one lime, finely shred 1 tsp. peel. Juice the lime. Stir peel and 1 Tbsp. juice in to yogurt. Cut remaining lime in wedges, if desired. Serve kabobs with yogurt sauce, mint, and lime.
Serve skewers with yogurt sauce and lime wedges. Top with additional fresh mint.
Tip
Serving Suggestion:
Serve with fresh carrot ribbons. Use a vegetable peeler to make thin ribbons. Toss with a squeeze of lime juice and lightly sprinkle with five-spice powder.

Tip
*
If using wooden skewers, soak in water 30 minutes before grilling.

Tip
Change up:
Another time substitute bottled barbecue sauce and chili powder for the soy sauce and Chinese-five spice powder. Substitute sour cream and cilantro for the yogurt and mint.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 213, Fat, total (g) 8, chol. (mg) 74, sat. fat (g) 3, carb. (g) 5, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 2, pro. (g) 29, vit. A (IU) 0, vit. C (mg) 7.68, Thiamin (mg) 0.09, Riboflavin (mg) 0.12, Niacin (mg) 7.11, Pyridoxine (Vit. B6) (mg) 0.68, Folate (µg) 16.13, Cobalamin (Vit. B12) (µg) 1.28, sodium (mg) 366, Potassium (mg) 404, calcium (mg) 90.87, iron (mg) 2.52, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:30 am   |  Permalink   |  0 Comments  |  Email
Thursday, June 18 2015

ingredients
1    pound   beef flank steak or boneless beef sirloin
2    tablespoons   reduced-sodium soy sauce
1 - 1 1/2   teaspoons   Chinese five-spice powder
1    6 ounce carton  plain Greek yogurt
1    tablespoon   snipped fresh mint leaves
2    small  limes
    Fresh mint leaves
directions
Thinly slice steak across grain. If necessary, flatten slices with palm of hand or meat mallet to 1/4-inch thickness. In medium bowl combine beef, soy sauce, and five-spice powder; toss to coat beef. Thread beef on skewers (soak wooden skewers in water for 30 minutes before threading).
For charcoal or gas grill, grill kabobs on rack of covered grill directly over medium heat for 4 to 6 minutes or to desired doneness, turning once.
Meanwhile, in small bowl combine yogurt and snipped mint. From one lime, finely shred 1 tsp. peel. Juice the lime. Stir peel and 1 Tbsp. juice in to yogurt. Cut remaining lime in wedges, if desired. Serve kabobs with yogurt sauce, mint, and lime.
Serve skewers with yogurt sauce and lime wedges. Top with additional fresh mint.
Tip
Serving Suggestion:
Serve with fresh carrot ribbons. Use a vegetable peeler to make thin ribbons. Toss with a squeeze of lime juice and lightly sprinkle with five-spice powder.

Tip
*
If using wooden skewers, soak in water 30 minutes before grilling.

Tip
Change up:
Another time substitute bottled barbecue sauce and chili powder for the soy sauce and Chinese-five spice powder. Substitute sour cream and cilantro for the yogurt and mint.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 213, Fat, total (g) 8, chol. (mg) 74, sat. fat (g) 3, carb. (g) 5, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 2, pro. (g) 29, vit. A (IU) 0, vit. C (mg) 7.68, Thiamin (mg) 0.09, Riboflavin (mg) 0.12, Niacin (mg) 7.11, Pyridoxine (Vit. B6) (mg) 0.68, Folate (µg) 16.13, Cobalamin (Vit. B12) (µg) 1.28, sodium (mg) 366, Potassium (mg) 404, calcium (mg) 90.87, iron (mg) 2.52, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:36 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 21 2015

ingredients
1    3 pound   boneless beef chuck pot roast
1 1/2   cups   diced jicama or chopped celery
1/2   cup   chopped green onions
1/4   cup   rice vinegar
1/4   cup   reduced-sodium soy sauce
2    tablespoons   hoisin sauce
1    tablespoon   finely chopped fresh ginger
1/2   teaspoon   salt
1/2   teaspoon   chili oil
1/4   teaspoon   ground black pepper
2    tablespoons   cornstarch
2    tablespoons   cold water
24      Bibb or Boston lettuce leaves
directions
Trim fat from meat. If necessary, cut meat to fit in a 3 1/2- or 4-quart slow cooker. Place meat in the cooker. In a medium bowl, combine jicama, green onion, vinegar, soy sauce, hoisin sauce, ginger, salt, chili oil and pepper. Pour over meat in cooker.
Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
Remove meat from slow cooker. Using two forks, shred meat and transfer to a bowl. Cover to keep warm.
For sauce: Skim fat off cooking liquid; discard. Transfer cooking liquid (and any vegetables) to a small saucepan. In a small bowl, combine cornstarch and the water; add to cooking liquid. Cook and stir over medium-high heat until slightly thickened and bubbly; cook and stir 2 minutes more. Add sauce to shredded meat; toss to coat.
To serve, spoon about 1/4 cup of the meat mixture onto each lettuce leaf. Fold lettuce around filling; secure with a toothpick, if you like.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 168, Fat, total (g) 4, chol. (mg) 67, sat. fat (g) 1, carb. (g) 5, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 0, fiber (g) 0, sugar (g) 1, pro. (g) 25, vit. A (IU) 534.49, vit. C (mg) 5.31, Thiamin (mg) 0.13, Riboflavin (mg) 0.29, Niacin (mg) 3.95, Pyridoxine (Vit. B6) (mg) 0.27, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 2.99, sodium (mg) 401, Potassium (mg) 472, calcium (mg) 20.19, iron (mg) 3.24, Vegetables () 1, Lean Meat () 3, Carb Choice () 0, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:02 am   |  Permalink   |  0 Comments  |  Email
Monday, April 20 2015


ingredients

6    cups   low-sodium chicken broth
16      frozen pork pot stickers
1    cup   frozen shelled edamame
1    bunch  watercress, ends trimmed
1    tablespoon   plus 1 teaspoon rice vinegar or apple cider vinegar
2    teaspoons   toasted sesame oil

directions
In a large saucepan, season broth with 1/4 teaspoon salt and 1/8 teaspoon pepper and bring to a simmer over medium heat. Add pot stickers and edamame and cook, stirring occasionally, until pot stickers float to the surface, about 5 minutes.
Add watercress and cook just until wilted, about 30 seconds. Remove from heat and stir in vinegar and oil.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 283, Fat, total (g) 12, sat. fat (g) 3.1, carb. (g) 27, fiber (g) 3, pro. (g) 20, sodium (mg) 635, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:39 am   |  Permalink   |  0 Comments  |  Email
Monday, March 16 2015

ingredients
12    ounces   beef flank steak
12    ounces   skinless, boneless chicken breast
1    12 ounce package  extra-firm water-packed tofu, patted dry
2    tablespoons   toasted sesame oil
2    tablespoons   low-sodium soy sauce
4    teaspoons   lime juice
4    teaspoons   rice vinegar
1    tablespoon   toasted sesame seeds
2    teaspoons   minced fresh ginger
4    cloves  garlic, minced
1/2   teaspoon   crushed red pepper
12    10 inches   wooden or metal skewers
1/2   cup   plain fat-free yogurt
3    tablespoons   peanut butter
    Snipped fresh cilantro (optional)
directions
Trim fat from beef. Thinly slice beef and chicken into bite-size strips. Cut tofu into 1-inch cubes. Place beef, chicken, and tofu in a large resealable plastic bag set in a shallow dish. For marinade, in a medium bowl combine sesame oil, soy sauce, lime juice, rice vinegar, sesame seeds, ginger, garlic, and crushed red pepper. Set aside 2 tablespoons of this mixture.
Pour remaining marinade over meat and tofu; seal bag. Turn to coat. Marinate in the refrigerator for 1 hour. If using wooden skewers, soak them in water for 30 minutes before using.
Drain beef, chicken, and tofu, discarding marinade. On four wooden or metal skewers, thread beef, accordion-style. On another four skewers, thread chicken, accordion style. Skewer cubes of tofu on remaining four skewers, leaving a 1/4-inch space between pieces.
Place filled skewers on a greased grill rack directly over medium coals. Grill, uncovered, for 6 to 8 minutes or until beef is slightly pink in the center and chicken is no longer pink, turning once halfway through grilling. (Or broil on the unheated rack of a broiler pan 4 to 5 inches from heat about 6 to 8 minutes, turning once halfway through broiling.)
Meanwhile, in a small bowl combine yogurt and peanut butter. Add the 2 tablespoons reserved marinade mixture. Stir to combine.
Serve satay skewers with yogurt dipping sauce. If desired, garnish with cilantro.
Tip
Chicken Satay Skewers:
Nutrition Facts (per each Chicken Satay Skewer): 153 cal., 7 g total fat (1 g sat. fat), 54 mg chol., 201 mg sodium, 2 g carb (0 g fiber, 1 g sugars), 20 g pro. Exchanges: 3 lean meat. Carb choice: 0.

Tip
Tofu Satay Skewers:
Nutrition Facts (per each Tofu Satay Skewer): 143 cal., 9 g total fat (1 g sat. fat), 0 mg chol., 122 mg sodium, 5 g carb (1 g fiber, 1 g sugars), 11 g pro. Exchanges: 1.5 lean meat, 1 vegetable, 1 fat. Carb choice: 0.

Tip
Beef Satay Skewers:
Nutrition Facts (per each Beef Satay Skewer): 177 cal., 9 g total fat (3 g sat. fat), 53 mg chol., 169 mg sodium, 2 g carb (0 g fiber, 1 g sugars), 20 g pro. Exchanges: 3 lean meat, 1 fat. Carb choice: 0.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 177, Fat, total (g) 9, chol. (mg) 53, sat. fat (g) 3, carb. (g) 2, Monosaturated fat (g) 4, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 0, sugar (g) 1, pro. (g) 20, vit. A (IU) 18.75, vit. C (mg) 0.94, Thiamin (mg) 0.08, Riboflavin (mg) 0.13, Niacin (mg) 6.28, Pyridoxine (Vit. B6) (mg) 0.56, Folate (µg) 16.08, Cobalamin (Vit. B12) (µg) 0.96, sodium (mg) 169, Potassium (mg) 350.87, calcium (mg) 45.22, iron (mg) 1.5, Lean Meat () 3, Fat () 1, Carb Choice () 0, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 07:56 am   |  Permalink   |  0 Comments  |  Email
Monday, March 02 2015

ingredients
2    tablespoons   olive oil
6      skinless, boneless chicken thighs
1    large  onion, halved and thinly sliced
4    cloves  garlic, minced
1    tablespoon   finely shredded fresh ginger
2    tablespoons   tomato paste
1    tablespoon   mild curry powder
1    teaspoon   garam masala
1/2   teaspoon   salt
3    cups   reduced-sodium chicken broth
1 1/2   cups   lentils, rinsed and drained
3      red and/or green cooking apples, cored and cut into 1-inch pieces
2    5 ounce packages  baby spinach (8 to 10 cups)
    Plain yogurt (optional)
directions
In a very large skillet with a tight-fitting lid heat olive oil over medium-high heat. Add chicken thighs; cook for 4 to 6 minutes or until golden brown, turning once. Transfer chicken to a plate and set aside.
Add onion to skillet; cook and stir over medium heat for 3 minutes. Stir in garlic and ginger; cook for 1 minute more. Stir in tomato paste, curry powder, garam masala, and salt. Mix well. Add chicken broth and lentils; return chicken to skillet. Bring to boiling; reduce heat. Cover and simmer for 30 minutes.
Add apples to skillet. Cover and simmer about 10 minutes or until lentils are tender. Gradually stir in about 3 cups of the spinach. Divide remaining spinach among 4 shallow serving bowls. Add 1 chicken thigh to each bowl. Top with lentil mixture and if desired, yogurt.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 436, Fat, total (g) 10, chol. (mg) 108, sat. fat (g) 2, carb. (g) 49, Monosaturated fat (g) 5, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 19, sugar (g) 13, pro. (g) 38, vit. A (IU) 3251.06, vit. C (mg) 24.08, Thiamin (mg) 0.56, Riboflavin (mg) 0.37, Niacin (mg) 8.77, Pyridoxine (Vit. B6) (mg) 0.89, Folate (µg) 337.16, Cobalamin (Vit. B12) (µg) 0.8, sodium (mg) 658, Potassium (mg) 1070, calcium (mg) 120, iron (mg) 7.3, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Thursday, February 26 2015

ingredients
12    ounces   beef sirloin steak
2/3   cup   bottled ginger vinaigrette salad dressing
3    cups   broccoli florets
8    cups   mixed spring or baby salad greens
1      red sweet pepper
directions
Trim fat from beef. Thinly slice beef across the grain into bite-size strips; set aside.
In a wok or large skillet heat 2 tablespoons of the salad dressing over medium-high heat. Add broccoli. Cook and stir for 3 minutes. Add beef to wok or skillet. Cook and stir 2 to 3 minutes or until beef is slightly pink in center. Remove beef and broccoli from wok or skillet. Remove stem end and seeds from sweet pepper. Cut sweet pepper in bite-size strips.
In large bowl combine greens, sweet pepper, beef, and broccoli. Drizzle remaining salad dressing; toss to coat. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 237, Fat, total (g) 9, chol. (mg) 60, sat. fat (g) 2, carb. (g) 17, Monosaturated fat (g) 1, Polyunsaturated fat (g) 0, fiber (g) 4, sugar (g) 10, pro. (g) 22, vit. A (IU) 2332.33, vit. C (mg) 103.92, Thiamin (mg) 0.15, Riboflavin (mg) 0.24, Niacin (mg) 2.76, Pyridoxine (Vit. B6) (mg) 0.47, Folate (µg) 137.08, Cobalamin (Vit. B12) (µg) 2.01, sodium (mg) 468, Potassium (mg) 810, calcium (mg) 80.77, iron (mg) 3.78, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Friday, February 06 2015

ingredients
1    box (12oz)  Ronzoni Healthy Harvest whole grain linguine
1    small  sweet red pepper, thinly sliced
1    cup   shredded carrots
1    cup   sliced cucumber
1/4   cup   almond butter
1    tablespoon   canola oil
2    tablespoons   rice vinegar
1    tablespoon   honey
3/4   teaspoon   salt
1/2   teaspoon   sesame oil
1/4   teaspoon   pepper
    Sliced almonds (optional)
directions
Bring a large pot of salted water to a boil. Cook linguine according to package directions, about 10 minutes. Drain and rinse under cold water until cool. Toss with sweet red pepper, carrots and cucumber.
In a separate bowl, whisk together almond butter and canola oil until smooth. Whisk in vinegar, honey, salt, sesame oil and pepper. Pour over linguine and mix well. Serve at room temperature or chilled. Garnish with sliced almonds, if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 223, Fat, total (g) 7, chol. (mg) 0, sat. fat (g) 1, carb. (g) 37, fiber (g) 6, pro. (g) 8, sodium (mg) 275, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Friday, January 16 2015

ingredients
2 1/2   cups   crispy corn and rice cereal
2    cups   pretzel sticks
1    cup   wasabi-flavored dried peas
3/4   cup   whole almonds
1/4   cup   light butter
2    tablespoons   rice vinegar
4    teaspoons   sesame seeds
1    tablespoon   reduced-sodium soy sauce
1/2   teaspoon   ground ginger
1/4   teaspoon   cayenne pepper
1/2   cup   snipped dried apricots
directions
Preheat oven to 300 degrees F. In a large mixing bowl combine cereal, pretzel sticks, peas, and almonds. Set aside. In a small saucepan heat and stir butter, vinegar, sesame seeds, soy sauce, ginger, and cayenne over medium-low heat until butter melts. Drizzle butter mixture over cereal mixture; stir gently to coat. Transfer mixture to a 15x10x1-inch baking pan.
Bake about 30 minutes or until mixture is almost dry and almonds are lightly toasted, stirring twice. Stir in apricots. Spread mixture on a large piece of foil to cool. Store in an airtight container at room temperature for up to 3 days or in the freezer for up to 1 month.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 127, Fat, total (g) 7, chol. (mg) 4, sat. fat (g) 2, carb. (g) 15, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 4, pro. (g) 3, vit. A (IU) 388.72, vit. C (mg) 1.18, Thiamin (mg) 0.09, Riboflavin (mg) 0.16, Niacin (mg) 1.38, Pyridoxine (Vit. B6) (mg) 0.1, Folate (µg) 36.29, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 194, Potassium (mg) 122, calcium (mg) 40.39, iron (mg) 2.52, Starch () 1, Fat () 1, Carb Choice () 1, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Thursday, January 15 2015

ingredients
5 1/4   cups   vegetable broth, or reduced-sodium chicken broth
4    1/4inch thick slices  fresh ginger, peeled
2      cloves garlic, crushed and peeled
2    teaspoons   canola oil
1 3/4   cups   shiitake mushrooms, stemmed, wiped clean and sliced (4 ounces)
1/4   teaspoon   crushed red pepper, or to taste
1      small bok choy, cut into 1/2-inch pieces, stems and greens separated
3 1/2   ounces   Chinese wheat noodles, or rice sticks (see Ingredient note)
1    14 ounce package  firm tofu, drained, patted dry and cut into 1/2-inch cubes
1    cup   grated carrots, (2 large)
4 - 6    teaspoons   rice vinegar
2    teaspoons   reduced-sodium soy sauce
1    teaspoon   toasted sesame oil
1/4   cup   chopped scallions, for garnish
directions
Combine broth, ginger and garlic in a Dutch oven; bring to a simmer. Simmer, partially covered, over medium-low heat for 15 minutes. Discard the ginger and garlic.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and crushed red pepper; cook, stirring often, until tender, 3 to 5 minutes. Add bok choy stems; cook, stirring often, until tender, 3 to 4 minutes.
Add the mushroom mixture to the broth. Add noodles, reduce heat to medium-low and simmer for 3 minutes. Add bok choy greens and tofu; simmer until heated through, about 2 minutes. Stir in carrots, vinegar to taste, soy sauce and sesame oil. Serve garnished with scallions.
Tip:
Ingredient Note: Chinese wheat noodles and rice sticks (dried rice noodles) are quick-cooking and can be found in the Asian-food section of your supermarket.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 230, Fat, total (g) 7, sat. fat (g) 1, carb. (g) 26, Monosaturated fat (g) 1, fiber (g) 5, pro. (g) 11, vit. A (IU) 6316.73, vit. C (mg) 29.52, sodium (mg) 707, Potassium (mg) 344, calcium (mg) 201.94, Vegetables () 2.5, Starch () 1, Lean Meat () 1, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Friday, January 09 2015

ingredients
1 1/4   pounds   skinless, boneless chicken thighs
1      red sweet pepper, chopped
1      yellow sweet pepper, chopped
1      small onion, sliced
1      fresh jalapeno chile pepper, seeded and finely chopped
2      cloves garlic, minced
1    cup   low-sodium chicken broth
1/2   cup   golden raisins
1/2   cup   shredded coconut
3    tablespoons   curry powder
1    teaspoon   salt
1/4   teaspoon   ground cinnamon
1/4   teaspoon   cayenne pepper (optional)
1/2   cup   unsweetened coconut milk
1    tablespoon   cornstarch
    Hot cooked rice
3/4   cup   lightly salted cashews, coarsely chopped
directions
In 3-1/2- to 4-quart slow cooker combine chicken, peppers, onion, jalapeno, garlic, broth, raisins, coconut, curry powder, salt, cinnamon, and cayenne. Cover; cook on low-heat setting for 8-1/2 to 9 hours or on high-heat setting for 4 to 4-1/2 hours. In small bowl stir coconut milk and cornstarch until smooth. Stir into chicken mixture. If cooking on low-heat setting, turn to high-heat setting. Cover; cook 15 to 20 minutes more or until slightly thickened. Serve over rice. Sprinkle with nuts. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 489, Fat, total (g) 23, chol. (mg) 118, sat. fat (g) 8, carb. (g) 39, Monosaturated fat (g) 9, Polyunsaturated fat (g) 4, fiber (g) 6, sugar (g) 18, pro. (g) 35, vit. A (IU) 1166.17, vit. C (mg) 126.36, sodium (mg) 868, calcium (mg) 80.77, iron (mg) 5.76, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Wednesday, December 31 2014

ingredients
1    pound   boneless center loin chops, cut into 1/4-inch slices, trimmed
1    cup   white rice, or brown rice
7 - 8      seedless tangerines*, OR 3 navel oranges, divided*
3    tablespoons   soy sauce
1    tablespoon   honey
1    tablespoon   cornstarch
4    teaspoons   canola oil
1/2     large red onion, halved and cut into 1/2-inch slices
2    teaspoons   fresh cilantro, chopped (optional)
directions
Prepare rice according to package directions. Remove from heat and let stand, covered, until ready to serve.
While rice is cooking, halve and squeeze 5 or 6 tangerines or 2 oranges to yield 23 cup of juice. In a medium bowl, whisk together juice, soy sauce, honey, and cornstarch. Set aside. Remove peel off remaining 2 tangerines or 1 orange. Cut half of peel into 1/4-inch strips (discard remaining peel). Set aside. Cut fruit into bite-sized pieces. Set aside.
In a large wok or skillet over medium-high heat, warm oil. Add fruit peel and stir-fry for 30 seconds. Add onion and stir-fry for 30 seconds. Add pork and stir-fry until pork is cooked through and onion is crisp-tender, 3 to 4 minutes. Add juice mixture and fruit and cook, stirring occasionally, until mixture comes to a boil and thickens, about 1 minute. Serve stir-fry over rice sprinkled with cilantro, if desired.
Note:
*You can also use 23 cup tangerine or orange juice, plus 2 tangerines or 1 orange. In that case, skip the step that instructs you to juice the fruit.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 440, Fat, total (g) 10, chol. (mg) 85, sat. fat (g) 2, carb. (g) 51, fiber (g) 4, pro. (g) 37, sodium (mg) 1220, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Tuesday, September 16 2014
Vietnamese Chicken Recipe
ingredients
 
  • 4      medium skinless, boneless chicken breast halves (about 1 pound total)
  • 2    teaspoons   toasted sesame oil
  • 1/2   teaspoon   crushed red pepper
  • 2    tablespoons   sugar
  • 2    tablespoons   peanut butter
  • 2    tablespoons   soy sauce
  • 1    tablespoon   cooking oil
  • 1      clove garlic, minced
  • 4      French-style rolls, split
  • 1/4   cup   radish sprouts
  • 1/2   cup   packaged shredded broccoli (broccoli slaw mix)
  • 1/4   cup   chopped peanuts (optional)
 
directions
Rinse chicken; pat dry. Combine sesame oil and crushed red pepper; brush over chicken.
 
 
Grill chicken on the lightly greased rack of an uncovered grill directly over medium heat for 12 to 15 minutes or until tender and no longer pink, turning once.
 
 
Meanwhile, for sauce, in a small saucepan,* stir together sugar, peanut butter, soy sauce, oil, garlic, and 2 tablespoons water. Heat on grill rack until sugar is dissolved, stirring frequently. For the last 1 minute of grilling, place split rolls on the grill rack to toast.
 
 
To serve, place cooked chicken breasts on bottom halves of rolls; spoon on sauce and top with radish sprouts, broccoli, peanuts (if desired), and roll tops. Makes 4 servings.
 
 
 
Note
  • * The heat from the grill will blacken the outside of the saucepan, so use an old one or a small cast-iron skillet.
nutrition information
Per Serving: cal. (kcal) 360, Fat, total (g) 14, chol. (mg) 59, sat. fat (g) 3, carb. (g) 29, fiber (g) 1, pro. (g) 28, vit. A (RE) 31, vit. C (mg) 8, sodium (mg) 852, calcium (mg) 40, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 04:22 am   |  Permalink   |  0 Comments  |  Email
Thursday, September 04 2014
ingredients
 
  • 1/4   cup   reduced-sodium soy sauce
  • 1/4   cup   honey
  • 2    tablespoons   hoisin sauce
  • 4      cloves garlic, chopped
  • 2    tablespoons   chopped ginger
  • 1    teaspoon   Chinese five-spice powder
  • 2    pounds   boneless center-cut pork roast
  • 1    tablespoon   cornstarch
  • 3/4   cup   reduced-sodium chicken broth
  • 12    ounces   wide lo mein noodles, cooked following package directions
  • 2      scallions, thinly sliced
  •     Steamed snow peas (optional)
 
directions
In a small bowl, whisk together soy sauce, honey, hoisin, garlic, ginger and five-spice powder. Place in a resealable plastic bag and add pork; shake to coat. Refrigerate overnight.
 
 
Coat slow cooker bowl with nonstick cooking spray. Place pork in bowl and pour marinade over top. Cover and cook on HIGH for 4 hours or LOW for 6 hours.
 
 
Remove pork to a large baking dish and keep warm. Pour liquid from slow cooker into a saucepan. In a small bowl, stir cornstarch into broth. Bring liquid in saucepan to a boil and whisk in the broth mixture. Cook for 1 minute.
 
 
Shred pork into large pieces with two forks; stir in sauce. Spoon over noodles; garnish with scallions and serve with steamed snow peas, if desired.
 
 

 
nutrition information
Per Serving: cal. (kcal) 485, Fat, total (g) 8, chol. (mg) 95, sat. fat (g) 3, carb. (g) 65, pro. (g) 39, sodium (mg) 741, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 05:16 am   |  Permalink   |  0 Comments  |  Email
Monday, September 01 2014
Asian Salmon Salad Recipe
ingredients
 
  • 4    6 - 8 ounces   salmon fillets or steaks, cut 1 inch thick
  • 1    tablespoon   garlic-flavored oil or olive oil
  • 1    teaspoon   fennel seed, crushed
  • 1    head  Bibb lettuce, separated into leaves
  • 1      medium tomato, cut into thin wedges
  • 1    cup   enoki mushrooms (2 ounces)
  • 1    pound   fresh asparagus spears
  • 1      recipe Asian Dressing (see recipe below)
Asian Dressing
 
  • 1    tablespoon   salad oil
  • 1    tablespoon   rice vinegar
  • 1    tablespoon   soy sauce
  • 1    teaspoon   toasted sesame oil
  • 1/4   teaspoon   sugar
  • 1/4   teaspoon   grated gingerroot or 1/2 teaspoon chopped pickled ginger
 
 
directions
Snap off and discard woody bases from asparagus. Rinse fish; pat dry.
 
 
Brush asparagus spears and both sides of salmon lightly with oil. Press fennel seed onto both sides of salmon.
 
 
Place salmon on the greased rack of an uncovered grill directly over medium coals. Place asparagus on a piece of heavy foil on grill rack next to salmon. Grill for 8 to 12 minutes or until asparagus is tender and the fish begins to flake easily, turning once halfway through.
 
 
Meanwhile, line 4 plates with lettuce leaves. Place salmon atop greens. Arrange asparagus, tomato wedges, and enoki mushrooms around salmon. Drizzle with Asian Dressing. Makes 4 servings.
 
 
Asian Dressing
Asian Dressing:
 
In a screw-top jar combine salad oil, rice vinegar, soy sauce, toasted sesame oil, sugar, and grated gingerroot or pickled ginger. Cover and shake well.
 
 


 
nutrition information
Per Serving: cal. (kcal) 255, Fat, total (g) 13, chol. (mg) 31, sat. fat (g) 2, carb. (g) 7, fiber (g) 2, pro. (g) 28, vit. A (RE) 144, vit. C (mg) 27, sodium (mg) 368, calcium (mg) 40, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:34 am   |  Permalink   |  0 Comments  |  Email
Monday, August 18 2014
Pineapple Chicken Dinner
ingredients
 
  • 1      medium red onion, halved lengthwise and sliced
  • 2    teaspoons   vegetable oil
  • 3/4   cup   thin, bite-size strips zucchini
  • 3/4   cup   trimmed fresh pea pods, tips and strings removed
  • 2    teaspoons   vegetable oil
  • 2      skinless, boneless chicken breast halves (12 ounces total), cut into thin bite-size strips
  • 1    cup   fresh pineapple cubes
  • 3    tablespoons   bottled stir-fry sauce
  •     Brown rice (optional)
  •     Fresh pineapple wedges (optional)
 
directions
In a wok or large skillet, heat 2 teaspoons of the oil over medium-high heat. Stir-fry red onion in hot oil for 2 minutes. Add zucchini and pea pods. Stir-fry for 2 minutes more. Remove mixture from wok.
 
 
Add the remaining 2 teaspoons oil to hot wok. Add chicken. Stir-fry for 2 to 3 minutes or until chicken is tender and no longer pink. Return onion mixture to wok. Add pineapple and stir-fry sauce. Cook and stir about 1 minute or until heated through. If desired, serve over brown rice with fresh pineapple wedges.
 
 
 
Variation
  • For an easy substitute, switch the chicken for thinly sliced boneless pork or peeled, deveined medium shrimp.
Note
  • Bottled stir-fry sauce is a handy time-saver. We especially like Kikkoman's preservative-free version flavored with ginger and sesame oil, but any brand will work well in this dish.
nutrition information
Per Serving: cal. (kcal) 188, Fat, total (g) 7, chol. (mg) 54, sat. fat (g) 1, carb. (g) 12, Monosaturated fat (g) 1, Polyunsaturated fat (g) 3, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 8, pro. (g) 19, vit. A (IU) 219.16, vit. C (mg) 31.9, Thiamin (mg) 0.12, Riboflavin (mg) 0.13, Niacin (mg) 9.25, Pyridoxine (Vit. B6) (mg) 0.76, Folate (µg) 24.23, Cobalamin (Vit. B12) (µg) 0.17, sodium (mg) 492, Potassium (mg) 465, calcium (mg) 22, iron (mg) 0.79, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:21 am   |  Permalink   |  0 Comments  |  Email
Friday, August 15 2014
Thai Chicken Salad Meal
ingredients
 
  •     Peanut Butter Dressing:
  • 1/4   cup   red-wine vinaigrette
  • 2    tablespoons   creamy peanut butter
  • 1    tablespoon   crushed garlic
  • 1    tablespoon   lime juice
  • 1    tablespoon   chili-garlic sauce
  •     Salad:
  • 8    cups   butter lettuce mix
  • 2    cups   shredded rotisserie chicken
  • 1    cup   seeded and diced cucumber
  • 1 1/2   cups   sliced red and green bell pepper
  • 1/2   cup   fresh cilantro leaves
  • 1/4   cup   fresh mint leaves
  • 1/2   cup   fried rice noodles
  • 1/2   cup   cashews, roughly chopped
  •     Lime wedges (optional)
 
directions
Peanut Butter Dressing:

Whisk together vinaigrette, peanut butter, 2 tablespoons water, garlic, lime juice, and chili-garlic sauce; set aside.
 
 
Salad:

Divide lettuce among four plates. In a medium bowl, toss together chicken, cucumber, bell pepper, cilantro and mint. Add Peanut Butter Dressing; gently toss to coat all ingredients. Spoon chicken mixture over lettuce on plates. Sprinkle with rice noodles and cashews. Serve with lime wedges, if desired.
Posted by: AT 10:05 am   |  Permalink   |  0 Comments  |  Email
Sunday, July 27 2014
Fast-Fried Noodle Meal
ingredients
 
  • 5    ounces   Chinese noodles (chuka soba)
  • 1    tablespoon   toasted sesame oil
  • 2    tablespoons   reduced-sodium soy sauce
  • 1    tablespoon   oyster sauce
  • 2    teaspoons   rice vinegar
  • 1    tablespoon   peanut oil
  • 1    tablespoon   grated fresh ginger
  • 1    tablespoon   minced fresh garlic
  • 1    pound   chicken tenders, cut into bite-size strips
  • 1/2     head iceberg lettuce, shredded (4 cups)
  • 2      large carrots, shredded (1 cup)
  • 1/2   cup   unsalted dry-roasted peanuts
 
directions
Bring a large pot of water to boiling. Add the noodles and cook according to package directions until just done. Drain and toss with the sesame oil to keep from sticking; set aside.
 
In a small bowl, combine the soy sauce, oyster sauce, and vinegar; set aside.
 
Place a wok or large skillet over medium-high heat. Add the peanut oil and heat until almost smoking. Add the ginger and garlic and cook for 10 to 15 seconds or until just fragrant but not colored. Add the chicken and stir-fry for 3 to 4 minutes or until no longer pink inside. Add the lettuce and carrots and stir-fry for 1 minute more or until lettuce wilts. Add the reserved noodles and toss to combine.
 
Add the sauce mixture and toss until everything is well-coated. Sprinkle with the peanuts and serve immediately.
 
 

 
nutrition information
Per Serving: cal. (kcal) 483, Fat, total (g) 25, chol. (mg) 73, sat. fat (g) 6, carb. (g) 31, Monosaturated fat (g) 8, Polyunsaturated fat (g) 6, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 3, pro. (g) 34, vit. A (IU) 395.66, vit. C (mg) 4.13, Thiamin (mg) 0.2, Riboflavin (mg) 0.17, Niacin (mg) 14.48, Pyridoxine (Vit. B6) (mg) 0.96, Folate (µg) 52.71, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 631, Potassium (mg) 658, calcium (mg) 34, iron (mg) 2.39, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:12 am   |  Permalink   |  0 Comments  |  Email
Thursday, June 12 2014
Filipino Chicken Meal
ingredients
 
  • 8      chicken thighs (about 2 pounds)
  • 1    tablespoon   cooking oil or olive oil
  • 1/3   cup   water
  • 1/4   cup   white vinegar
  • 1/4   cup   soy sauce
  • 2      bay leaves
  • 1    teaspoon   bottled minced garlic or 2 cloves garlic, minced
  • 1/4   teaspoon   pepper
  • 2    tablespoons   sliced fresh red chili pepper or 1/4 cup toasted shredded coconut (optional)
 
directions
Remove skin from chicken. In a 10-inch skillet brown chicken thighs on all sides in hot oil. Drain off fat.
 
 
Add water, vinegar, soy sauce, bay leaves, garlic, and pepper to skillet; stir gently. Bring to boiling; reduce heat. Cover and simmer for 30 to 35 minutes or until chicken is tender and no longer pink. Transfer chicken to a platter; keep warm.
 
 
Bring liquid in skillet to boiling; boil, uncovered, for 3 to 5 minutes or until reduced to about 1/2 cup. Skim off fat. Remove and discard bay leaves. Drizzle juices over chicken. Sprinkle with chili pepper or coconut, if desired. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 257, Fat, total (g) 14, chol. (mg) 93, sat. fat (g) 5, carb. (g) 5, fiber (g) 0, pro. (g) 27, vit. A (RE) 10.3, vit. C (mg) 0.59, sodium (mg) 1006, calcium (mg) 10.1, iron (mg) 2.16, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 06:53 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 29 2014
Vietnamese Pork Salad
ingredients
 
  • 2      boneless, center-cut pork chops
  • 1/3   cup   rice vinegar
  • 1/4   cup   mirin
  • 3    tablespoons   fish sauce
  • 1 1/2   tablespoons   olive oil
  • 1 1/2   tablespoons   sugar
  • 1/2   teaspoon   Thai chili garlic sauce (such as Sriracha)
  • 3    ounces   rice vermicelli noodles (from 8 oz pkg)
  • 1/2   head  napa cabbage, cored and sliced
  • 1/2   cup   cilantro leaves
  • 1/2   cup   mint leaves
  • 2      scallions, trimmed and sliced
 
directions
Slice pork chops in half horizontally to form 4 thin-cut chops. Pound to even thinness. In small bowl, mix together rice vinegar, mirin, fish sauce, olive oil, sugar and Thai chili garlic sauce. Combine 1/4 cup dressing with pork in a resealable bag; marinate 20 minutes.
 
 
Soak rice vermicelli noodles following pkg directions, 8 minutes. Drain and rinse.
 
 
Heat grill pan. Grill pork for 3 minutes, then flip and grill an additional 2 to 3 minutes. Remove to a cutting board and cut into thin strips. In large bowl, combine nappa cabbage, cilantro leaves, mint leaves and scallions with the noodles. Toss with remaining dressing and top with pork.
 
 

 
nutrition information
Per Serving: cal. (kcal) 226, Fat, total (g) 5, chol. (mg) 42, sat. fat (g) 1, carb. (g) 20, fiber (g) 2, pro. (g) 20, sodium (mg) 845, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:55 am   |  Permalink   |  0 Comments  |  Email
Monday, May 26 2014
Thai Chicken & Rice
ingredients
 
  •     Boil-in-bag brown rice
  • 1    tablespoon   cornstarch
  • 1    tablespoon   fish sauce (or use soy sauce)
  • 1    tablespoon   water
  • 3      garlic cloves, minced and divided
  • 1 1/4   pounds   chicken-breast tenders
  • 4    teaspoons   canola oil, divided
  • 3/4   cup   sliced green onions
  • 2    teaspoons   grated ginger
  • 1/2   cup   light coconut milk
  • 1    tablespoon   lime juice
  • 2    teaspoons   sugar
  • 1    teaspoon   Tabasco green sauce, optional
  •     Cilantro, optional
 
directions
Prepare rice according to package directions and keep warm.
 
 
Combine cornstarch, fish sauce, the water, and one minced garlic clove in a shallow bowl. Toss mixture with chicken tenders, coating evenly. Heat 2 teaspoons oil in a large nonstick skillet on medium-high. Add chicken and cook 3 minutes per side. Remove chicken from pan. Heat remaining oil in pan and saute green onions for a minute. Add the remaining garlic and the ginger and cook another minute.
 
 
Return chicken to pan for 1 to 2 minutes, or until it's cooked. Stir in coconut milk, lime juice, sugar, and, if you're using it, green sauce. Cook about a minute until heated through. Serve over brown rice with chopped cilantro, if using.
 
 

 
nutrition information
Per Serving: cal. (kcal) 280, Fat, total (g) 7, carb. (g) 24, fiber (g) 2, pro. (g) 29, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:04 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 15 2014
Moo Shu Pork Dinner
ingredients
 
  • 1/2   cup   hoisin sauce
  • 3      large cloves garlic, minced
  • 2    tablespoons   dark Asian sesame oil
  • 2    tablespoons   reduced-sodium soy sauce
  • 1    tablespoon   cornstarch
  • 1    bag  (16 ounces) shredded coleslaw mix
  • 1/2   bag  (10 ounces) shredded carrots
  • 3/4   pound   boneless pork loin chops
  • 12      flour tortillas (6-inch)
  •     Scallion strips (optional)
 
directions
Stir together hoisin, garlic, sesame oil, soy sauce and cornstarch; set aside.
 
 
Place coleslaw mix and carrots into slow cooker. Cut the pork into 1/8-inch-thick slices, then cut each slice in half lengthwise; sprinkle on top of cabbage mixture in slow cooker. Drizzle with 1/4 cup of hoisin sauce mixture. Cover and cook on HIGH for 4 hours or LOW for 6 hours.
 
 
Remove cover; stir in remaining 1/2 cup hoisin sauce mixture.
 
 
Heat tortillas according to package directions. Place 1/2 cup pork mixture in center of each tortilla, top with scallion strips, if desired, and roll up.
 
 

 
nutrition information
Per Serving: cal. (kcal) 231, Fat, total (g) 6, chol. (mg) 31, sat. fat (g) 2, carb. (g) 27, fiber (g) 3, pro. (g) 17, sodium (mg) 843, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:44 am   |  Permalink   |  0 Comments  |  Email
Sunday, April 27 2014
Chicken Fried Rice
ingredients
 
  • 3      eggs, lightly beaten
  • 1      package (5.2 ounces) reduced sodium chicken-flavored rice mix
  • 2    cups   shredded cooked chicken
  • 1      bag (16 ounces) Asian stir-fry frozen vegetables, thawed
  • 1      can (5 ounces) bamboo shoots, drained
  • 2    tablespoons   light soy sauce
  • 2    teaspoons   sesame oil
  • 3      chopped scallions
 
directions
Coat a large nonstick skillet with cooking spray. Add eggs and cook over medium heat until set, about 2 minutes; remove to a plate. Cut into strips.
 
 
Wipe out skillet. Prepare rice mix in skillet following package directions, about 20 minutes. During the last 7 minutes of cooking time, add chicken, vegetables, bamboo shoots and soy sauce. Stir in egg and cook, covered, for remaining 7 minutes.
 
 
Stir in sesame oil and scallions. Let stand, covered, 5 minutes.
Posted by: Send a Meal AT 10:23 am   |  Permalink   |  0 Comments  |  Email
Tuesday, April 22 2014
Honey Hoisin Chicken
ingredients
 
  • 3    tablespoons   hoisin sauce
  • 1    tablespoon   honey
  • 1    tablespoon   freshly squeezed lime juice
  • 2    tablespoons   canola oil
  • 1    pound   chicken breast cutlets
  •     Hot cooked brown rice
 
directions
In a small bowl whisk together the hoisin sauce, honey, lime juice, and 1 tablespoon of the oil. Remove 1/4 cup of the mixture to another small bowl; set aside. Lightly brush both sides of chicken cutlets with the remaining hoisin mixture.
 
 
Heat the remaining 1 tablespoon oil in a 12-inch skillet over medium-high heat. Place the chicken cutlets in the pan. They should not be touching. (If there is not enough room in the pan to cook the cutlets all at once, saute them in batches.) Cook the cutlets for 2 to 3 minutes per side, depending on the thickness. The cutlets should be glossy brown and cooked through.
 
 
Transfer to a cutting board. Slice the chicken cutlets and serve over rice drizzled with reserved hoisin mixture. Makes 4 servings.
 
 
 
Tip
  • if you can't find chicken cutlets, place plastic wrap over 1 pound skinless boneless chicken breast halves and pound with the flat side of a meat mallet to 1/4-inch thickness.
nutrition information
Per Serving: cal. (kcal) 336, Fat, total (g) 9, chol. (mg) 66, sat. fat (g) 1, carb. (g) 32, Monosaturated fat (g) 5, Polyunsaturated fat (g) 3, fiber (g) 2, sugar (g) 8, pro. (g) 29, vit. A (IU) 49, vit. C (mg) 2, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 14, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 12, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 273, Potassium (mg) 353, calcium (mg) 30, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:25 am   |  Permalink   |  0 Comments  |  Email
Thursday, March 27 2014
 
Chicken Curry Skillet with Rice Noodles
Recipe from 
Servings: 6
Total Time: 30 mins
 
 
ingredients
 
  • 8    ounces   wide rice noodles, broken
  • 1 1/2   pounds   skinless, boneless chicken breast halves, cut into 1-inch pieces
  • 2    tablespoons   vegetable oil
  • 1    16 ounce package  frozen green bean or sugar snap pea stir-fry vegetables, thawed
  • 1    14 ounce can  unsweetened lite coconut milk
  • 1/2   cup   water
  • 1    tablespoon   sugar
  • 1    tablespoon   fish sauce
  • 1/2 - 1    teaspoon   red curry paste
  • 1/4   teaspoon   salt
  • 1/4   teaspoon   ground black pepper
  • 1/4   cup   snipped fresh basil
 
directions
Soak rice noodles according to package directions; drain.
 
 
In a 12-inch skillet, cook chicken in hot oil over medium heat for 8 to 10 minutes or until chicken is longer pink, adding stir-fry vegetables for the last 4 minutes of cooking. Remove chicken mixture from skillet.
 
 
In the same skillet, combine coconut milk, water, sugar, fish sauce, curry paste, salt, and black pepper. Bring to boiling. Stir in rice noodles and chicken mixture. Return to boiling; reduce heat. Simmer, uncovered, about 2 minutes or until noodles are tender but still firm and sauce is thickened. Sprinkle with basil. Makes 6 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 386, Fat, total (g) 10, chol. (mg) 66, sat. fat (g) 3, carb. (g) 42, Monosaturated fat (g) 3, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 5, pro. (g) 28, vit. A (IU) 1263.35, vit. C (mg) 5.9, Thiamin (mg) 0.07, Riboflavin (mg) 0.1, Niacin (mg) 10.27, Pyridoxine (Vit. B6) (mg) 0.53, Folate (µg) 8.06, Cobalamin (Vit. B12) (µg) 0.3, sodium (mg) 529, Potassium (mg) 258, calcium (mg) 40.39, iron (mg) 1.98, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:56 am   |  Permalink   |  0 Comments  |  Email
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