Wednesday, June 24, 2009

Chicken with summer squash and mushrooms

Approx. 230 calories per serving. Recipe makes 2 servings.

Here is another one of my poached chicken/no oil stir fry recipes. The picture of this dish was taken before I added the orange sauce. It tasted pretty good as it was, but after I started eating it, I decided that I was really craving Chinese food. I just poured the orange sauce over the top (rather than cooking with it like I did previously) and what a world of difference that made. All I can say is YUMMMMMMMMMMM! I'm so happy that I made this a 2 serving recipe - now I can enjoy it again during lunch tomorrow.

  • 8 oz boneless skinless chicken breast
  • 3 red chili peppers
  • 1 small zucchini (approx. 1 cup)
  • 1 medium yellow summer squash (approx. 1 1/2 cups)
  • 2 cups sliced mushrooms
  • 1/4 cup sliced green onions (green part only)
  • 1/8 tsp crushed red peppers
  • 3 Tbs Panda Express Orange Sauce
  • 1/2 cup water
  1. Put water in skillet and bring to a simmer.
  2. Poach chicken until cooked through.
  3. Add red pepper flakes and all the vegetables except for the green onions.
  4. Remove the cooked chicken from the pan and cut into smaller pieces while the vegetables are cooking.
  5. Add the chicken back to the pan.
  6. Cook until the water evaporates and the vegetables are cooked, but not mushy.
  7. Add green onions and heat until warm.
  8. Serve and top with orange sauce.

Monday, June 22, 2009

Grilled chicken with southwestern vegetables

Approx. 260 Calories per serving. Recipe serves 1.

This really isn't much of a recipe, since I started with a bag of frozen vegetables and everything was individually cooked/heated and then assembled on the plate. However, it made a quick and tasty lunch. I debated whether to add a little bit of salsa to it. It was pretty good as it was, but the salsa might kick it up a notch.

  • 1 cup C&W Ultimate Southwest Blend frozen vegetables (corn, back beans, poblano peppers, roasted onions, and roasted red peppers)
  • 1/4 avocado
  • 2 oz. boneless, skinless chicken breast

  1. Microwave vegetables for approx. 2 minutes or until hot.
  2. Grill chicken until cooked all the way through. (approx. 3 minutes on a George Foreman grill)
  3. Top with avocado slices.

Saturday, June 20, 2009

Strawberry spinach salad

Approx. 170 Calories per serving. Recipe makes one (large) serving.

This is one of my favorite simple summer salads. It makes a great main course or side dish.

  • 1 cup strawberries
  • 2 1/2 cups baby spinach leaves
  • 1/8 cup red onion
  • 6 yellow grape tomatoes
  • 2 Tbs blue cheese
  • 1 Tbs balsamic vinegar

  1. Slice onion and strawberries.
  2. Cut grape tomatoes in half.
  3. Put spinach on plate.
  4. Add onions, stawberries, tomatoes, and blue cheese.
  5. Drizzle with balsamic vinegar.

Tuesday, June 16, 2009

Garlic Ginger Eggplant

Approx. 350 Calories per serving. Recipe makes 1 serving.

I bought several baby Japanese eggplants at the market this past weekend. This recipe was the perfect way to use them up. The eggplant should be cooked until it is soft (but not mushy) but the onion and peppers should still have a bit of a crunch to them. I ate this as my main dish, but it could easily be a side dish as well.

  • 5 baby Japanese eggplants (approx. 2 cups)
  • 1/4 cup onion
  • 1/4 cup green onion
  • 1/4 cup bell pepper (I used a mixture of red and orange)
  • 1 tsp minced garlic
  • 1 tsp grated ginger
  • 1 1/2 Tbs olive oil
  • 1 1/2 Tbs ginger teriyaki sauce (I used East-West brand)

  1. Quarter eggplants lengthwise.
  2. Cut onion, green onion, and bell peppers into bite sized pieces.
  3. Add olive oil to a hot skillet.
  4. Add eggplant and cook for about 3 minutes.
  5. Add garlic, ginger, bell pepper, and onion, and cook for about 3 minutes.
  6. Add teriyaki sauce and stir until all vegetables are coated.
  7. Heat until most of the liquid evaporates off.
  8. Stir in green onions and serve.

Sunday, June 14, 2009

Cucumber and tomato salad

At the farmer's market this weekend, I found this beautiful selection of fruits and veggies, including the Armenian cucumbers.

I used some of the cucumber and tomatoes to make this simple salad. You can add your favorite dressing/vinaigrette to this salad. I kept mine very simple and just added red wine vinegar.Approx. 90 Calories per serving. Recipe makes 1 serving.

  • 1 small red tomato (heirloom)
  • 3 yellow grape tomatoes
  • 1/8 cup red onion
  • 3/4 cup cucumber
  • 1/2 Tbs red wine vinegar
  • freshly ground black pepper, to taste

  1. Cut red tomato into small wedges.
  2. Slice yellow tomatoes in half.
  3. Slice cucumber into thin slices (if using an Armenian cucumber, rub under water to remove the fuzz from the peel before slicing).
  4. Cut the red onion into thin slices.
  5. Arrage on plate.
  6. Add black pepper.
  7. Drizzle with vinegar or favorite dressing.

Friday, June 12, 2009

Chicken Cacciatore - kind of

Approx. 300 Calories per serving. Recipe serves 2.

I had just finished slicing bell peppers and onions to make chicken fajitas for dinner tonight when I realized that I didn't have any Worcestershire sauce. Since that was out, I wondered what I could make with basically the same ingredients. I decided to make my version of chicken cacciatore (but chunkier and less mushy than the real version). I had planned to add wine, but at the last minute I was too lazy to open a bottle and left it out. The tomatoes and mushrooms gave it enough moisture, so I didn't miss it.

It turned out pretty tasty, except I was a bit heavy handed with the spices - in fact it was nose-running spicy. If you don't like a lot of spice, trim back on the crushed red peppers, pepper, and/or garlic.

  • 8 oz. boneless skinless chicken breast (I used "chicken tenders" strips)
  • 1 cup red bell pepper
  • 1 cup yellow bell pepper
  • 1 cup orange bell pepper
  • 1 cup onion
  • 1 cup mushrooms
  • 2 medium tomatoes
  • 12 basil leaves (not counting garnish)
  • 3 cloves garlic
  • 1 1/2 tsp dried oregano
  • 1/2 tsp crushed red pepper
  • 1/4 tsp black pepper
  • 1 Tbs olive oil

  1. Slice peppers and onions into long strips.
  2. Slice mushrooms and basil.
  3. Dice tomatoes.
  4. Heat olive oil in a skillet.
  5. Add garlic, onions, and bell peppers.
  6. Once they are tender, add mushrooms, oregano, black pepper, and crushed red pepper.
  7. Once the mushrooms start giving off water, add diced tomatoes. (You can add wine here if you want to include it).
  8. Add chicken pieces to the pan, cooking the chicken in the vegetable juices.
  9. Add basil right before turning off the heat.
  10. Serve once the chicken is completely cooked and the vegetables are soft.

Tuesday, June 9, 2009

Tortilla Pizza

Approx. 150 Calories per pizza. Recipe makes 2 pizzas.

After a long day at work today, I didn't have the energy to spend a lot of time cooking dinner. This quick stove top "pizza" uses a whole wheat tortilla as the crust. Not only was it quicker to make than waiting for pizza delivery, but it also really hit the spot. Make one for a quick snack or two for a meal. The first one I made also included two kalamata olives, but with the feta ended up a bit too salty for my taste. The second one (shown above) tasted better to me.

You can pretty much use any toppings that you like, but you want to be careful not to let the tortilla get too wet or it won't get crispy or hold up the weight of the toppings.

  • 2 small (6") whole wheat tortillas
  • 3 oz. boneless, skinless chicken breast
  • 4 Tbs fat free feta cheese (tomato and basil)
  • 8 basil leaves
  • 1/8 cup red onion (thin slices)
  1. Grill chicken until completely cooked.
  2. Place a tortilla in a non-stick frying pan.
  3. Add remaining toppings (feta, onion slices, chopped basil, and chicken pieces).
  4. Heat on high until tortilla is brown on the bottom and crispy.
  5. (If cheese doesn't melt or toppings aren't warm enough, microwave for 10-15 seconds)

Sunday, June 7, 2009

Salad Nicoise

Approx. 475 Calories per serving. Recipe makes 1 (very large) serving.

After a long morning doing yard work, I was starving and wanted something hearty and salty but not too heavy. I had most of the ingredients for a tasty Salad Nicoise, so I decided to make that for lunch. The salad ended up huge, so this recipe could easily be split in half for two servings, especially if you are serving it with bread or anything else.

I like my salad dressing on the tangy side. Depending on your personal preference, you may want to increase the amount of olive oil and decrease the amount of lemon juice. I don't include anchovies, but if you want your salad more traditional, feel free to add them.

  • 2 1/2 cups greens (spinach)
  • 1/3 cup thinly sliced red onion
  • 1 tsp capers
  • 1 packet or can (2.6 oz) tuna fish, packed in water
  • 1 cup haricots verts (small green beans)
  • 5 kalamata olives
  • 1 medium red potato, cut into small wedges
  • 1 hard boiled egg, quartered
  • 1 plum tomato, cut into small wedges

Dressing Ingredients
  • 1/2 tsp olive oil
  • 1 tsp Dijon mustard
  • 2 tsp fresh lemon juice
  • 1 tsp red wine vinegar
  • 1 Tbs minced shallots
  • 1 tsp minced garlic
  1. Scrub potato and then boil with skin on until cooked.
  2. Rinse under cold water until room temperature.
  3. Blanch haricots verts for approx. 2 minutes.
  4. Rinse under cold water until room temperature.
  5. Mix dressing ingredients together.
  6. Toss dressing and greens, until greens are coated.
  7. Arrange greens on plate.
  8. Add beans, quartered egg, tomato wedges, potato wedges, tuna, capers, thinly sliced onions, and olives.

Saturday, June 6, 2009

Bean Salad

Approx. 120 Calories per serving. Recipe serves 3.

This salad is a quick and easy summer dish. It can be served alone as a side dish, or over a bed of greens to make a nice salad. I prefer to make this dish several hours (or even overnight) in advance so the flavors have a chance to blend together. I also think it tastes better at room temperature than cold.
  • 1 can cannellini beans
  • 1/3 cup summer squash (I used pattypan)
  • 1 plum tomato
  • 1/4 cup red onion
  • 1/3 cup Anaheim chili pepper
  • 2 Tbs red wine vinegar
  1. Drain and rinse beans.
  2. Dice vegetables and add to beans.
  3. Toss with vinegar.

Wednesday, June 3, 2009

Taco lettuce wrap

Approx. 125 calories per 2-wrap serving. Recipe makes 6 wraps.

Some people like a little bit of onions in their taco meat. I like a little bit of meat in my onions! My take on taco meat is heavy on the onion and chili peppers, and contains just a sprinkling of meat. This is a very flexible recipe and you can adjust this balance to fit your taste. You can also add your favorite toppings - cheese, olives, avocados, sour cream, etc.

  • 4 oz lean ground beef
  • 2 1/2 cups chopped onion
  • 1 1/2 cups chopped Anaheim chili pepper
  • 1/2 tsp cumin powder
  • 1 tsp chili powder
  • 1 tsp minced garlic
  • 3 Tbs salsa
  • 6 lettuce leaves (I used butterhead lettuce)
  • 1 medium plum tomato, diced
  • chives or green onions for garnish

  1. Add beef, onions and peppers to a frying pan.
  2. Once beef is partially cooked, add cumin, chili powder, and garlic.
  3. Cook until beef is done and vegetables are soft.
  4. Scoop meat mixture into lettuce leaves (make sure they are dry).
  5. Top each with 1 tsp salsa, chopped tomatoes, and chives/green onions.

Monday, June 1, 2009

Thai Peanut Chicken with Squash

Approx. 180 Calories per serving. Recipe serves 2

I've made this dish both with chicken and without. It's difficult to say which I like better. I guess it depends on my mood. I didn't have any peanuts today, but it is very tasty when a few are tossed in. It adds a nice crunch - and protein if you make it without the chicken.

  • 4 oz skinless, boneless chicken breast
  • 1 1/2 cups zucchini
  • 1 cup yellow summer squash
  • 1 cup Anaheim chili
  • 3 Tbs Thai peanut sauce (I use House of Tsang, Bangkok Padang Peanut Sauce)
  • 1 tsp olive oil

  1. Heat olive oil in a non-stick pan.
  2. Add chicken and chilis.
  3. Once chicken is completely cooked, add squash.
  4. Once squash is tender, toss with peanut sauce and heat until warm.