Thursday, January 15, 2009

Healthy Recipes (from April 2008)

Healthy Recipes

Lighter Sesame Chicken
Gennifer Rawlings

Serves 4

3/4 cup brown rice

3 tablespoons honey
2 tablespoons sesame seeds
2 tablespoons soy sauce
1 garlic clove, finely chopped or crushed with a garlic press

2 large egg whites
1/4 cup cornstarch

1 1/2 pounds boneless, skinless chicken breast halves, cut into 2-inch chunks (about 10 chicken tenders)
Coarse salt and ground pepper
2 tablespoons vegetable oil, such as safflower
4 scallions, thinly sliced
1 1/2 pounds broccoli, cut into large florets, stems peeled and thinly sliced

1. Place a steamer basket in a large saucepan, and fill with 1 inch water; set aside for broccoli. Cook rice according to package instructions.
2. Meanwhile, make sauce: In a small bowl, combine honey, sesame seeds, soy sauce, and garlic; set aside. In a large bowl, whisk together egg whites and cornstarch. Add chicken; season with salt and pepper, and toss to coat. I DOUBLE THE SAUCE--IT'S A LITTLE DRY IF YOU DON'T
3. In a large nonstick skillet, heat 1 tablespoon oil over medium-high. Add half the chicken; cook, turning occasionally, until golden and opaque throughout, 6 to 8 minutes. Transfer to a plate; repeat with remaining tablespoon oil and chicken. Return all the chicken to skillet; add reserved sauce and scallions, and toss to coat.
4. Meanwhile, place saucepan with steamer basket over high heat; bring water to a boil. Add broccoli, and cook until crisp-tender, 4 to 6 minutes. Serve sesame chicken with broccoli and rice. You can serve the broccoli on the side, or mix it with the chicken and sauce and then pour over rice.
Sweet and Sour Pasta Salad Lori Prince

: 16-ounce package tricolor spiral pasta
 1 medium red onion, chopped
 1 medium tomato, chopped 1 medium cucumber, peeled, seeded, and chopped
 1/2 green pepper, chopped 1/2 red pepper, chopped
 2 tablespoons fresh parsley, minced

 : 1 1/2 cups sugar 1/2 cup vinegar
 1 tablespoon ground mustard 1 teaspoon garlic powder
 1 teaspoon salt (optional)

Cook pasta according to package directions; drain and rinse with cold water.
 Place in a large serving bowl. Add the onion, tomato, cucumber, green and
 red pepper, and parsley; set aside.

 In a saucepan, combine the sugar, vinegar, mustard, garlic powder, and salt.
 Cook over medium-low heat for 10 minutes or until sugar is dissolved. Pour 
over pasta salad and toss to coat. Cover and refrigerate for 2 hours.

Romaine Lettuce Wraps
Maija-Liisa Adams

Use the lettuce to fill with goodies!
shredded carrots
thinly sliced onions
sliced avocado
home made salsa
home made guacamole
chopped sweet red peppers
Sliced pineapple
whatever you love... chop & add!

Mango Salsa
Maija-Liisa Adams
An amazingly delicious sweet/salty salsa!
~Put in blender:
2 tomatoes
1/4 of a red onion diced fine
1 bunch cilantro chopped fine
juice of 1 lemon
1/3 cup water
2 tablespoons cold pressed olive oil
1 teaspoon unrefined sea salt
~Blend on 1 for 2 seconds so still chunky.
~Add 1 mango (with seed removed) and blend for 1/2 a second so pieces still chunky.
~Add spices such as oregano or tarragon (optional)
~Add finely chopped hot peppers if desired

Chicken Kebobs
Kelly Eyring

Mix 1 Tbsp. each Chicken Seasoning and Parsley Flakes with 2/3 cup oil and 2 Tbsp. white vinegar.

Pour over 1 1lb. Cubed chicken and pieces of onion, bell pepper and mushroom caps if you like.

Marinate 1hour. Alternate on skewers and broil or grill, basting with marinade.

I like to serve this with rice pilaf. This is Henry Christians favorite meal.

Chicken Pasta Salad

Kelly Eyring

1 package bowtie pasta
3 cups cooked chicken, cut up
1/4 cup toasted sesame seeds
8 cups fresh spinach (baby spinach is best)
¼ cup flat leaf parsley, chopped
½ cup green onion, chopped


1 cup olive oil
2/3 cup rice vinegar
6 Tablespoons sugar
1 teaspoon salt
¼ teaspoon pepper
¼ cup soy sauce

Toasted sesame seeds

Cook pasta according to package directions until al dente. Combine all dressing ingredients and mix together in a blender. Mix pasta, chicken, and half of dressing together and store in fridge until ready to serve. Mix greens together and toss with pasta right before serving. Add sesame seeds and rest of dressing and serve with fruit and fresh bread.

Garlic and Citrus Chicken
Sarah d’Evegnee

1 (5 to 6-pound) whole roasting chicken, neck and giblets discarded
Salt and freshly ground black pepper
1 orange, quartered
1 lemon, quartered
1 head garlic, halved crosswise, plus 3 garlic cloves, chopped
2 (14-ounce) cans reduced-sodium chicken broth
1/4 cup frozen orange juice concentrate, thawed
1/4 cup fresh lemon juice
2 tablespoons olive oil
1 tablespoon chopped fresh oregano leaves
Kitchen string or butcher twine

Position the rack in the center of the oven and preheat to 400 degrees F.
Pat the chicken dry and sprinkle the cavity with salt and pepper. Stuff the cavity with the orange, lemon, and garlic halves. Tie the chicken legs together with kitchen string to help hold its shape. Sprinkle the chicken with salt and pepper.
Place a rack in a large roasting pan. Place the chicken, breast side up, on the rack in the pan. Roast the chicken for 1 hour, basting occasionally and adding some chicken broth to the pan, if necessary, to prevent the pan drippings from burning. Whisk the orange juice, lemon juice, oil, oregano, and chopped garlic in a medium bowl to blend. Brush some of the juice mixture over the chicken, after it has baked 1 hour. Continue roasting the chicken until an instant-read meat thermometer inserted into the innermost part of the thigh registers 170 degrees F, basting occasionally with the juice mixture and adding broth to the pan, about 45 minutes longer. Transfer the chicken to a platter. Tent with foil while making the sauce (do not clean the pan).
Place the same roasting pan over medium-low heat. Whisk in any remaining broth and simmer until the sauce is reduced to 1 cup, stirring often, about 3 minutes. Strain into a 2-cup glass measuring cup and discard the solids. Spoon the fat from the top of the sauce. Serve the chicken with the pan sauce.

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