Spicy Honey-Brushed Chicken Thighs

Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they need fewer ingredients. Serve with garlic-roasted potato wedges and tossed salad.

Ingredients
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground red pepper
8 skinless, boneless chicken thighs
Cooking spray
6 tablespoons honey
2 teaspoons cider vinegar


Preparation
Preheat broiler.
Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.

Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

Yield
4 servings (serving size: 2 chicken thighs)

Nutritional Information
CALORIES 321(31% from fat); FAT 11g (sat 3g,mono 4.1g,poly 2.5g); PROTEIN 28g; CHOLESTEROL 99mg; CALCIUM 21mg; SODIUM 676mg; FIBER 0.6g; IRON 2.1mg; CARBOHYDRATE 27.9g


David Bonom , Cooking Light, MARCH 2007

Lemon-Garlic Shrimp & Vegetables

Here’s a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing spring meal. Serve with quinoa, whole-wheat couscous or linguine.

Makes 4 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

NUTRITION INFORMATION: Per serving: 226 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrate; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.
Nutrition bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat, 1 fat

from: http://eatingwell.com/recipes/lemony_shrimp_vegetables.html

Sichuan-Style Chicken with Peanuts & Sichuan Sauce

When stir-frying chicken, always spread the pieces in the wok and let them cook undisturbed for 1 minute before stir-frying. This allows the chicken to sear and prevents sticking. To smash the ginger, use the side of a cleaver or chef's knife.

Makes 4 servings, 1 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1 pound skinless, boneless chicken breast or thighs, trimmed and cut into 1-inch cubes
1 teaspoon Shao Hsing rice wine (see Note) or dry sherry
1 teaspoon reduced-sodium soy sauce
1 1/2 teaspoons cornstarch
1/2 teaspoon minced garlic
1 tablespoon canola oil
2 1/2-inch-thick slices ginger, smashed
2 cups sugar snap peas (6 ounces)
Sichuan Sauce (recipe follows)
1/4 cup dry-roasted peanuts
1 scallion, minced

1. Combine chicken, rice wine (or sherry), soy sauce, cornstarch and garlic in a medium bowl; mix thoroughly.
2. Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl oil into the pan, add ginger and stir-fry for 10 seconds. Carefully add the chicken mixture, spreading it out. Cook until the chicken begins to brown, about 1 minute. Using a spatula, stir-fry for 30 seconds. Spread the chicken out again and cook for 30 seconds. Continue stir-frying until the chicken is lightly browned on all sides, 1 to 2 minutes. Add sugar snap peas and stir-fry for 1 minute. Stir the Sichuan Sauce, swirl it into the pan and stir-fry until the chicken is just cooked through and the sauce is slightly thickened and glossy, 30 seconds to 1 minute. Transfer to a platter (discard the ginger) and sprinkle with peanuts and scallions. Serve immediately.

NUTRITION INFORMATION: Per serving: 283 calories; 12 g fat (2 g sat, 6 g mono); 66 mg cholesterol; 13 g carbohydrate; 29 g protein; 3 g fiber; 187 mg sodium; 427 mg potassium.

Nutrition bonus: Vitamin C (30% daily value), Iron (15% dv)

1 Carbohydrate Serving

TIP: Note: Shao Hsing (or Shaoxing) is a seasoned rice wine. It is available in most Asian specialty markets and some larger supermarkets in the Asian section. If unavailable, dry sherry is an acceptable substitute.

MAKE AHEAD TIP: The chicken can be cut, covered and refrigerated for up to 1 day.

Sichuan Sauce

Once you try this versatile stir-fry sauce it will become a staple in your weeknight dinner repertoire.

Makes 1/3 cup, for 4 servings

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

3 tablespoons reduced-sodium chicken broth
1 tablespoon tomato paste
2 teaspoons Chinkiang vinegar (see Ingredient Note) or balsamic vinegar
1 teaspoon sugar
1 teaspoon reduced-sodium soy sauce
1/2 teaspoon sesame oil
1/4 teaspoon cornstarch
1/4 teaspoon crushed red pepper, or to taste

Whisk broth, tomato paste, vinegar, sugar, soy sauce, oil, cornstarch and red pepper in a small bowl.

NUTRITION INFORMATION: Per serving: 15 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 75 mg sodium; 56 mg potassium.


0 Carbohydrate Servings

TIP: Ingredient Note: Chinkiang is a dark, slightly sweet vinegar with a smoky flavor. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

Spicy Beef Curry Stew Recipe

Ready in: > 5 hrs
Difficulty: 3 (1=easiest :: hardest=5)

Ingredients:
1 tablespoon olive oil
1 pound beef stew meat
salt and pepper to taste
2 cloves minced garlic
1 teaspoon chopped fresh ginger
1 jalapeno pepper, fresh; diced
1 tablespoon curry powder
1 can (14.5 oz size) diced tomatoes with juice
1 onion - sliced and quartered
1 cup beef broth

Directions (serves 4):

Brown the beef in olive oil on all sides. Remove from skillet, reserving juices, and season with salt and pepper.

Cook and stir the garlic, ginger, and jalapeno in the skillet for 2 minutes, until tender, and season with curry powder. Mix in the diced tomatoes and juice.

Place the onion in the bottom of a slow cooker, and layer with the browned beef.

Scoop the skillet mixture into the slow cooker, and mix in the beef broth.

Cover, and cook 6 to 8 hours on Low.

Per Serving (excluding unknown items): 244 Calories; 13g Fat (50.8% calories from fat); 27g Protein; 2g Carbohydrate; 1g Dietary Fiber; 62mg Cholesterol; 388mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fat.

Pork And Apple Curry Recipe

Ingredients:
2 pounds boneless pork loin roast, cut into 1-inch cubes
1 medium apple, peeled and chopped
1 small onion, chopped
1/2 cup orange juice
1 tablespoon curry powder
1 teaspoon chicken bouillon granules
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/4 teaspoon ground cinnamon
2 tablespoons cornstarch
2 tablespoons cold water
Hot cooked rice, optional
1/4 cup raisins
1/4 cup flaked coconut, toasted


In a 3-qt. slow cooker, combine the first 10 ingredients. Cover and cook on low for 5-6 hours or until meat is tender.

Increase heat to high. In a small bowl, combine cornstarch and water until smooth; stir into slow cooker. Cover and cook for 30 minutes or until thickened, stirring once.

Serve over rice if desired. Sprinkle with raisins and coconut.
from: http://crockpot.cdkitchen.com/recipes/recs/2395/Pork-And-Apple-Curry106087.shtml

Chicken & Spiced Apples

The buttery apples suit these chicken breasts, which are pounded thin so they cook evenly and quickly. You could also serve this compote with any roasted meat or vegetable.

Makes 6 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Moderate

2 apples, preferably Braeburn, peeled and thinly sliced
1 tablespoon lemon juice
1/4 teaspoon ground cinnamon
3 teaspoons extra-virgin olive oil, divided
3 teaspoons unsalted butter, divided
1 1/8 teaspoons herbes de Provence (see Note), divided
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 pounds boneless, skinless chicken breasts, trimmed
1 cup reduced-sodium chicken broth
1 teaspoon freshly grated lemon zest

1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.
2. Mix 1 teaspoon herbes de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.
3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner.
4. Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.

NUTRITION INFORMATION: Per serving: 191 calories; 6 g fat (2 g sat, 2 g mono); 72 mg cholesterol; 6 g carbohydrate; 27 g protein; 1 g fiber; 351 mg sodium; 342 mg potassium.

Nutrition bonus: Niacin (65% daily value), Selenium (29% dv).

1/2 Carbohydrate Serving

TIP: Ingredient note:
Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

Hungarian Beef Goulash

This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.

Makes 8 servings, about 1 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 4 1/2-8 hours

EASE OF PREPARATION: Easy

2 pounds beef stew meat (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley

1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until
the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

NUTRITION INFORMATION: Per serving: 180 calories; 5 g fat (2 g sat, 2 g mono); 48 mg cholesterol; 6 g carbohydrate; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.
Nutrition bonus: Zinc (40% daily value), Vitamin C (35% dv), Vitamin A (25% dv), Iron (15% dv).
0 Carbohydrate Servings
Exchanges: 1 vegetable, 3 lean meat

TIP: Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.

Maple-Roasted Sweet Potatoes

Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.

Makes 12 servings, about 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 1 hour 10 minutes

EASE OF PREPARATION: Easy

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrate; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition bonus: Vitamin A (230% daily value), Vitamin C (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1/2 fat

MAKE AHEAD TIP: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

Maple-Glazed Chicken Breasts

Here’s an easy main dish that’s sure to set you on your own quest for the best syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.

Makes 2 servings

ACTIVE TIME: 20 minutes
TOTAL TIME: 2 hours 20 minutes (includes 2 hours marinating time)
EASE OF PREPARATION: Easy

2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic, minced
1 teaspoon minced fresh ginger
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (about 8 ounces), trimmed and tenders removed (see Tip)

1. Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
2. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
3. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

NUTRITION INFORMATION: Per serving: 186 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrate; 27 g protein; 0 g fiber; 343 mg sodium; 361 mg potassium. Nutrition bonus: Selenium (30% daily value).

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 4 very lean meat

TIP: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.

North African Spiced Carrots

The trinity of North African seasonings, cumin, coriander and paprika, lends exotic appeal to this simple carrot preparation.

Makes 6 servings, 1/2 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
4 cloves garlic, minced
2 teaspoons paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
3 cups sliced carrots (4 medium-large)
1 cup water
3 tablespoons lemon juice
1/8 teaspoon salt, or to taste
1/4 cup chopped fresh parsley

Heat oil in a large nonstick skillet over medium heat. Add garlic, paprika, cumin and coriander; cook, stirring, until fragrant but not browned, about 20 seconds. Add carrots, water, lemon juice and salt; bring to a simmer. Reduce heat to low, cover and cook until almost tender, 5 to 7 minutes. Uncover and simmer, stirring often, until the carrots are just tender and the liquid is syrupy, 2 to 4 minutes. Stir in parsley. Serve hot or at room temperature.

NUTRITION INFORMATION: Per serving: 51 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 7 g carbohydrate; 1 g protein; 2 g fiber; 86 mg sodium.
Nutrition bonus: Vitamin A (210% daily value), Vitamin C (15% dv).
1/2 Carbohydrate Servings
Exchanges: 1 vegetable, 1/2 fat (mono)

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