Chicken Spareribs

Ingredients:

1 tablespoon vegetable oil
2 pounds boneless, skinless chicken thighs (I cut mine in strips)
3/4 cup plus 1 tablespoon water
1/4 cup soy sauce
1/3 cup packed light brown sugar
3 tablespoons ketchup
2 tablespoons apple cider vinegar
1 teaspoon chopped garlic
1/4 teaspoon ground ginger
1 tablespoon cornstarch

Directions:

In a large skillet or wok over medium-high heat, heat oil. Add chicken and brown on all sides, 5 to 7 minutes.

In a medium bowl, combine 3/4 cup water, the soy sauce, brown sugar, ketchup, vinegar, garlic, and ginger.

Stir into chicken. Bring to a boil, cover, then reduce heat to low and simmer 15 minutes, turning occasionally.

In a small bowl, combine cornstarch and remaining water. Stir into chicken and cook until sauce has thickened. Serve immediately.

Teriyaki Chicken Thighs

Ingredients:

1/4 cup low-sodium soy sauce
2 tablespoons brown sugar
2 tablespoons dry sherry
2 tablespoons rice vinegar
2 garlic cloves minced
1 teaspoon finely grated fresh ginger
1/4 teaspoon red pepper flakes
2 pounds skinless chicken thighs (about 5 med to Lg ones)
2 teaspoons sesame seeds

Directions:

Combine the soy sauce, sugar, sherry, vinegar, garlic, ginger and red pepper flakes and stir until the sugar dissolves.

Transfer to a resealable plastic bag and add the chicken. Seal the bag and marinate the chicken in the refrigerator, turning once, for 1 hour. The chicken can be marinated for up to 4 hours.

Heat the broiler to high. Arrange the chicken on a broiler pan skin side down ( I actually used skinless thighs) and broil until brown and crispy, 8 to 10 minutes. Flip the chicken and broil until cooked through, about 8 minutes longer.

In a small skillet and at medium low heat, toast sesame seeds until golden brown being careful not to burn.
Sprinkle chicken with sesame seeds and serve with brown rice if desired

Chili Pork Tenderloin

Ingredients:

1 tablespoon lime juice
1 teaspoon chili powder
1 teaspoon reduced-sodium soy sauce
1/2 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon pepper
1 pork tenderloin (1 pound)
1 tablespoon canola oil

Directions

In a small bowl, combine the first six ingredients; brush over pork.

In a large ovenproof skillet, brown pork in oil on all sides.

Bake at 375° for 25-30 minutes or until a thermometer reads 145°. Let stand for 5 minutes before slicing.

Nutritional Facts
4 ounces cooked pork equals 224 calories, 10 g fat, 30 g protein.

Taco Pita Pizzas

Ingredients:

1 pound lean ground turkey
1/3 cup finely chopped onion
1 can (4 ounces) chopped green chilies, drained
4 whole wheat pita breads (6 inches)
1 cup salsa
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
1 cup shredded lettuce
1 medium tomato, seeded and chopped

Directions:

In a large skillet, cook turkey and onion over medium heat until meat is no longer pink.

Drain meat. Stir in chilies. Place pitas on an ungreased baking sheet

Spread 2 tablespoons salsa over each pita. Top with turkey mixture; sprinkle with cheese. Bake at 400° for 5-10 minutes or until cheese is melted.

Serve with lettuce, tomato and remaining salsa.

1 pizza equals 459 calories, 17 g fat
Taste of Home Healthy Cooking

Creamy Ham Penne

Ingredients:

2 cups uncooked whole wheat penne pasta
2 cups fresh broccoli florets
1 cup fat-free milk
1 package (6-1/2 ounces) reduced-fat garlic-herb spreadable cheese
1 cup cubed fully cooked ham
1/4 teaspoon pepper

Directions

In a large saucepan, cook penne according to package directions, adding broccoli during the last 5 minutes of cooking.

Drain and rinse under cod water. Remove and set aside

In the same pan, combine milk and spreadable cheese. Cook and stir over medium heat for 3-5 minutes or until cheese is melted. Add the ham, pepper to mixture; heat through

Add penne/broccoli mixture to ham/cream mixture and carefully mix well until all pasta is coated.

1-1/4 cups equals 371 calories, 8 g fat, 7 g fiber, 25 g protein.

Originally published as Creamy Ham Penne in Healthy Cooking October/November 2012, p27

Simple healthier (baked) Eggplant Parmesan

Ingredients

1 whole egg
3 egg whites
1 tablespoon water
3 eggplant, peeled and thinly sliced
2 cups whole wheat bread crumbs
6 cups spaghetti sauce, divided
3/4 pound part-skim mozzarella cheese, shredded and divided
1/2 cup grated Parmesan cheese, divided
1/2 teaspoon dried basil

Directions

Preheat oven to 350 degrees F

Beat together egg, egg whites, and water in a shallow bowl.

Dip eggplant slices in egg, then bread crumbs. Place in a single layer on a baking sheet. Bake in preheated oven until fork tender, 7 to 10 minutes on each side.

Spread spaghetti sauce to cover the bottom of a 9×13-inch baking dish. Place a layer of eggplant slices in the sauce. Sprinkle with mozzarella and Parmesan cheeses.

Repeat with remaining ingredients, ending with cheeses. Sprinkle basil on top.

Bake in preheated oven until golden brown, about 35 minutes.

Parmesan Cornflake Chicken

Ingredients:

1/2 cup crushed cornflakes
1/3 cup grated Parmesan cheese
1/4 cup seasoned bread crumbs
1-1/2 teaspoons dried parsley flakes
1/2 teaspoon salt
1/8 teaspoon pepper
6 tablespoons butter, melted
1 broiler/fryer chicken (2 to 3 pounds), cut up and skin removed

Directions

In a shallow bowl, combine the first six ingredients. Place butter in another shallow bowl. Dip chicken in butter, then roll in cornflake mixture

Arrange chicken on a rack in a foil-lined 15-in. x 10-in. x 1-in. baking pan. Bake, uncovered, at 350° for 45-50 minutes or until chicken juices run clear.

Enjoy!!

Bacon Jack and Jalapeno Quesadillas

Ingredients:

Guacamole:

1 ripe Hass avocado, halved, seeded and peeled
1 small tomato, diced
2 scallions, finely chopped
1 tablespoon fresh lime juice
1 to 2 tablespoons chopped cilantro leaves
1 jalapeno, seeded and minced
1 small garlic clove, minced
Salt, to taste

Quesadillas:

4 strips turkey bacon (about 3 ounces)
6 scallions,(white and green parts) thinly sliced
1 jalapeno, seeded and minced
1 garlic clove, minced
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
3 (8-inch) multi-grain tortillas
3/4 cup shredded reduced-fat Monterey jack cheese
1/4 cup reduced-fat sour cream, optional
Cilantro, for garnish

Directions:

For the Guacamole:

Coarsely mash the avocado in a large bowl. Add the tomato, scallions, lime juice, cilantro, jalapeno, and garlic until blended. Cover and chill until ready to serve.

Preheat oven to 450 degrees F. Spray a large baking sheet with cooking spray.
Lightly spray a medium nonstick skillet with cooking spray and set over medium-high heat. Add the bacon and cook, turning occasionally, until browned, 3 to 4 minutes. Transfer the bacon to paper towels to drain. Crumble and set aside.

To the same skillet, add the scallions, jalapeno, garlic, cumin, and coriander. Cook, stirring often, over medium heat, until the scallions are soft, 2 to 3 minutes. Remove from the heat.

Place the tortillas on the baking sheet; sprinkle 1/3 of the cheese, 1/3 of the scallion mixture, and 1/3 of the bacon over half of each tortilla. Fold the unfilled half of each tortilla over the filling. Lightly spray the quesadillas with cooking spray. Bake until lightly browned and crisp, 8 to 10 minutes.

Cut each quesadilla into 4 wedges and serve with the guacamole and sour cream, if using. Garnish with cilantro.

Enjoy!!!

*recipe Courtesy of Cooking Channel

Easy Skinny Arroz con Pollo (Chicken and Brown Rice)

Ingredients:

1 medium onion, chopped
2 teaspoons olive oil
2 garlic cloves, minced
1 can (14 ounces) diced tomatoes and green chilies, undrained
3 tablespoons water
1/2 teaspoon ground cumin
salt and pepper
1/2 teaspoon dried oregano
1-1 1/2 lbs cubed chicken breast
1 cup frozen peas
2 cups brown rice

Directions

Cook brown rice according to package directions or to taste and keep warm.

In a large nonstick skillet coated with cooking spray, brown chicken in all sides, sprinkling with salt and pepper and set aside while keeping warm.

In the same skillet, saute onion in oil until tender. Add garlic; cook and stir for 3-4 minutes. Add , cumin and oregano stir for another minute.

Add the broth, tomatoes, water and return chicken to skillet. Bring to a simmer and cover for 5-15 minutes.

Add peas and simmer for another 3 minutes. Remove from heat. Mix with brown rice. Stir well until all rice, vegetables and chicken is well combined. Cover and let stand for approximately 5 minutes before serving.

Enjoy!

BBQ Pulled Chicken Sliders with Crunchy Slaw.

Crunchy Slaw

1/2 medium head cabbage, shredded
2 Tbs salt
1 cup sugar
1 cup cider vinegar
1/2 cup water
1 teaspoon celery seed
1 teaspoon mustard seed
1/2 cup finely chopped red pepper
1/2 cup finely chopped green pepper

Directions

In a large bowl, combine cabbage and salt; let stand for 1 hour.

In a large saucepan, combine the sugar, vinegar, water, celery seed and mustard seed. Bring to a boil; boil for 1 minute. Remove from the heat; cool.

Add the red pepper, green pepper and vinegar mixture to the cabbage mixture; stir to combine. Set aside.
(When ready, serve with slotted spoon)

BRINE:

1-1/2 quarts water
1/4 cup packed brown sugar
2 tablespoons salt
1 tablespoon liquid smoke
2 garlic cloves, minced
1/2 teaspoon dried thyme

CHICKEN:

2 pounds boneless skinless chicken breast halves
1/3 cup liquid smoke
1-1/2 cups hickory smoke-flavored barbecue sauce
3-4 whole wheat rolls, toasted, sliced.

Directions

In a large bowl, mix brine ingredients, stirring to dissolve brown sugar. Reserve 1 cup brine for cooking chicken; cover and refrigerate.

Place chicken in a large resealable bag; add remaining brine. Seal bag, pressing out as much air as possible; turn to coat chicken. Place in a large bowl; refrigerate 18-24 hours, turning occasionally.

Remove chicken from brine and transfer to a 3-qt. slow cooker; or dutch oven, discard brine in bag. Add reserved 1 cup brine and 1/3 cup liquid smoke to chicken. Cook, covered, on low 4-5 hours or 25-30 minutes (if in dutch oven) until chicken is tender.

Remove chicken; cool slightly. Discard cooking juices. Shred chicken with two forks and return to slow cooker. Stir in barbecue sauce; heat through. Serve on buns.

Enjoy!!! 😋😋