Chicken with Curried Rice
1 Tbsp. butter or margarine
1 c. thinly sliced carrots
1 c. chopped onions
1 clove garlic, minced
1 c. uncooked rice
1/2 tsp. curry powder
1/8 tsp. ground white pepper
2 c. chicken broth
2 Tbsp. chopped fresh parsley
1 Tbsp. lemon juice
1-1/3 pounds skinned and boned chicken breasts, pounded thin
2 Tbsp. vegetable oil
Melt butter in large skillet. Add carrots, onions, and garlic. Cook over medium heat until tender crisp. Add rice, curry powder, pepper, and broth. Bring to a boil; stir once or twice. Reduce heat, cover, and simmer 15 to 20 minutes, or until rice is tender and liquid is absorbed. Remove from heat. Add parsley and lemon juice. Toss lightly. While rice is cooking, saute chicken in heated oil. Serve chicken on rice. Makes 6 servings. Each serving provides 351 calories, 27 g. protein, 13 g. fat, 27 g. carbohydrate, 2 g. dietary fiber, 70 mg. cholesterol, and 607 mg. sodium.
Thai Chicken with Peanut Sauce
1 pound boneless, skinless chicken breasts, cut into 1-inch strips
1-1/2 cups Kretschmer original wheat germ
1 tsp. curry powder
1 tsp. ground ginger
1/2 tsp. garlic powder
1/4 tsp. ground red pepper
3 egg whites
2 Tbsp. water
No-stick cooking spray
2 Tbsp. reduced-fat peanut butter
2 Tbsp. reduced-sodium soy sauce
1 Tbsp. water
2 tsp. brown sugar
2 tsp. lime juice
1/4 tsp. ground ginger
Heat oven to 400 degrees F. For chicken, in shallow dish, combine wheat germ and seasonings; mix well. In another shallow dish, beat egg whites and water with fork. Dip chicken strips into egg white mixture, then into wheat germ mixture. Dip and coat chicken strips again, coating thoroughly; place on baking sheet. Lightly spray chicken on both sides with no-stick cooking spray. Bake 15 to 18 minutes or until chicken is no longer pink.
For sauce, combine all ingredients; mix well. Serve chicken with sauce. 4 servings. Nutrition Information (per serving): Calories 350, calories from fat 90, total fat 10g, saturated fat 2g, cholesterol 65 mg, carbohydrate 26 g, dietary fiber 5g, sodium 450 mg, protein 42g.
Spicy Portuguese Steak Kabobs
1 boneless beef top sirloin steak, cut 1-1/4 inches thick (approx. 1-1/2 pounds)
2 Tbsp. chopped fresh cilantro
2 Tbsp. olive oil
1 Tbsp. cayenne pepper sauce or 2 tsp. hot pepper sauce
1 clove garlic, crushed
1/4 tsp. crushed red pepper (optional)
1 large red bell pepper, cut into 1-inch pieces
Salt (if desired)
Trim fat from steak. Cut steak into 1-1/4-inch pieces. In medium bowl, combine next five ingredients. Add beef; toss to coat. Alternately thread beef and bell pepper onto each of six 10-inch metal skewers. Place kabobs on grid over medium ash-covered coals. Grill, uncovered, 8 to 11 minutes for medium rare to medium doneness, turning occasionally; season with salt, if desired. Garnish as desired. Makes 6 kabobs.
1 well-trimmed boneless beef top sirloin or 4 tenderloin steaks, cut 1 inch thick (approx. 1 1/4 lbs.)
1 envelope (.7 oz.) Italian salad dressing mix
2 c. thinly sliced spinach leaves, lightly packed
1 large tomato, chopped
1/3 c. thinly sliced fresh basil, lightly packed
4 crusty rolls (each 6 inches long), split
1/3 c. prepared Italian dressing
3/4 c. shredded Mozzarella cheese
Press dressing mix into both sides of beef steak. Place steak on grid over medium ash-covered coals. Grill meat uncovered, 16-20 minutes (13-16 minutes for tenderloin) for medium rare to medium doneness, turning occasionally.
Meanwhile, in large bowl, combine spinach, tomato, and basil. Toss lightly. Lightly brush cut sides of rolls with prepared dressing. Place rolls (cut sides down) on grill over medium ash-covered coals Grill uncovered 1 to 2 minutes or until crisp and golden brown. Turn rolls; sprinkle with cheese. Grill an additional 1 to 2 minutes or until cheese just begins to melt. Place an equal amount of spinach-tomato-basil mixture on each roll half.
Carve steak crosswise into thin slices. Arrange over spinach mixture. Garnish as desired.
Kiwifruit and Cucumber Salad
4 c. mixed salad greens
3 kiwifruit, peeled and sliced
2 skinless, boneless chicken breast halves, cooked and shredded
1/2 medium cucumber, peeled, seeded and cut into matchstick-sized pieces
1/2 c. fresh raspberries
1/4 c. crumbled feta cheese
1/4 c. orange juice
1-1/2 tsp. chopped fresh tarragon (or 1/2 tsp. dried)
2 tsp. olive oil
1 tsp. raspberry or red wine vinegar
1/2 tsp. Dijon style mustard
1/4 tsp. salt
Combine salad ingredients (except cheese). Whisk together vinaigrette ingredients until well combined. Serve over salad; top with crumbled cheese. Per serving: Calories 227, protein 18.2g, carbohydrates 13.8g, dietary fiber 3.56g, total fat 11.2g, cholesterol 52.5g, sodium 27mg.
(From the American Institute for Cancer Research)
6 boneless, skinless chicken breasts
3/4 c. chopped onion
3 cloves garlic, minced
1 1/2-2 c. chicken broth
1 c. evaporated skim milk
1/2 lb. fresh mushrooms, sliced
1/4 tsp. pepper
4 Tbsp. brandy
1 tsp. dried tarragon (optional)
In a skillet, poach the chicken, onion, and garlic in chicken broth until the chicken is almost done, about 10 minutes. Drain the broth from the pan, and add the evaporated milk, mushrooms, pepper, brandy, and tarragon. Simmer 5 more minutes. Each of the six servings contains 222 calories; 4 g. fat.
4 Tbsp. olive oil
3 Tbsp. red wine vinegar
3 Tbsp. freshly grated Parmesan cheese
2 Tbsp. chopped green onion and tops
2 Tbsp. snipped fresh basil leaves
1/2 tsp. dry mustard
4 oz. fresh mozzarella cheese, sliced or halved
4-6 ripe Italian (Roma) tomatoes, sliced
1/2 large fresh fennel bulb, cut in julienne pieces
About 1 cup Romaine lettuce leaves.
In a jar with a tight-fitting lid, combine olive oil, vinegar, Parmesan cheese, green onion, basil, and dry mustard. Cover and shake to combine. Chill to blend flavors. Arrange mozzarella and tomato slices in a ring on lettuce-lined platter; place julienne fennel in center. Drizzle with dressing. Makes 4 servings.