Adding this to my Salad arsenal for work lunches. I like to have a nice variety, especially as we move into the winter months when salad fixings are scarce.
2 tbsp. frozen orange juice concentrate, thawed
1 tbsp. water
2 tsp. toasted sesame oil
1/4 tsp. salt
1/8 tsp. coarsely ground black pepper
6 C. torn mixed salad greens
2 C. coarsely chopped cooked chicken
1 11oz. can mandarin orange sections, drained
1/4 C. cocktail peanuts
For dressing, in a small bowl stir together juice concentrate, water, sesame oil, salt, and pepper. Set aside.
Arrange greens on salad plates. Top with chicken, oranges, and peanuts. Drizzle with dressing.
Makes 4 servings.
Per serving: 263 calories, 12g. fat, 62mg. cholesterol, 247mg. sodium, 15g. carbohydrates, 2g. fiber, 24g. protein
Thursday, September 20, 2018
BBQ Chicken and Roasted Corn Salad
I have been eating different salads for lunch at work. Some with lettuce, some without. This one could go either way. Don’t be intimidated by the lengthy list of ingredients. I found this in my latest Eat Healthy Lose Weight Cookbook.
1-1 1/4 pounds boneless skinless chicken breast halves
2 tsp. ground ancho chile pepper or chili powder
1 tsp. dried oregano, crushed
1 tsp. dried thyme, crushed
1/4 tsp. salt
1/4 tsp. ground black pepper
1 15oz. can no salt added black beans, rinsed and drained
1 C. frozen whole kernel corn, thawed
1 tbsp. canola oil
2 tbsp. light ranch salad dressing
2 tbsp. low sodium barbecue sauce
1 tbsp. white wine vinegar
4 C. chopped romaine lettuce
1 C. cherry tomatoes, halved
1oz. queso fresco, crumbled or shredded Monterey Jack cheese
Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound the chicken to about a half inch thickness. Remove the plastic wrap.
Preheat broiler. In a small bowl, stir together ground chile pepper, oregano, thyme, salt, and black pepper. Sprinkle half the spice mixture evenly over chicken pieces, rub in with fingers.
In a medium bowl combine beans, corn, oil and remaining spice mixture. Stir to combine.
Line a 15x10x1 inch baking pan with foil. Place chicken on one side of the pan. Add bean mixture to the opposite side. Broil 4 to 5 inches from the heat for 6 to 8 minutes or until chicken is tender and no longer pink; turning chicken and stirring the bean mixture once halfway through broiling.
Meanwhile, in a small bowl, combine salad, barbecue sauce, and vinegar; set aside.
To assemble, divide romaine among 4 serving plates. Slice chicken. Top romaine with bean mixture, chicken and tomatoes, dividing evenly. Sprinkle with queso fresco and serve with salad dressing mixture. Makes 4 servings.
Per serving: 345 calories, 11g. fat, 80mg. cholesterol, 435mg. sodium, 30g. carbohydrates, 8g. fiber, 33g. protein
1-1 1/4 pounds boneless skinless chicken breast halves
2 tsp. ground ancho chile pepper or chili powder
1 tsp. dried oregano, crushed
1 tsp. dried thyme, crushed
1/4 tsp. salt
1/4 tsp. ground black pepper
1 15oz. can no salt added black beans, rinsed and drained
1 C. frozen whole kernel corn, thawed
1 tbsp. canola oil
2 tbsp. light ranch salad dressing
2 tbsp. low sodium barbecue sauce
1 tbsp. white wine vinegar
4 C. chopped romaine lettuce
1 C. cherry tomatoes, halved
1oz. queso fresco, crumbled or shredded Monterey Jack cheese
Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound the chicken to about a half inch thickness. Remove the plastic wrap.
Preheat broiler. In a small bowl, stir together ground chile pepper, oregano, thyme, salt, and black pepper. Sprinkle half the spice mixture evenly over chicken pieces, rub in with fingers.
In a medium bowl combine beans, corn, oil and remaining spice mixture. Stir to combine.
Line a 15x10x1 inch baking pan with foil. Place chicken on one side of the pan. Add bean mixture to the opposite side. Broil 4 to 5 inches from the heat for 6 to 8 minutes or until chicken is tender and no longer pink; turning chicken and stirring the bean mixture once halfway through broiling.
Meanwhile, in a small bowl, combine salad, barbecue sauce, and vinegar; set aside.
To assemble, divide romaine among 4 serving plates. Slice chicken. Top romaine with bean mixture, chicken and tomatoes, dividing evenly. Sprinkle with queso fresco and serve with salad dressing mixture. Makes 4 servings.
Per serving: 345 calories, 11g. fat, 80mg. cholesterol, 435mg. sodium, 30g. carbohydrates, 8g. fiber, 33g. protein
Sunday, August 26, 2018
Sesame Chicken and Noodles
Looking forward to making this for a weeknight supper in up coming weeks. It looks easy and delicious!
1/3 C. rice vinegar
1/3 C. thinly sliced green onions
2 tbsp. honey
1 tbsp. reduced sodium soy sauce
1 tbsp. grated fresh ginger
2 tsp. Asian garlic chili sauce
2 6oz. pkgs. refrigerated grilled chicken breast strips
12oz. pkg. brown rice noodles
3 tbsp. toasted sesame oil
2 medium yellow, red, and orange peppers
Fresh cilantro
In a medium bowl, stir together vinegar, green onions, honey, soy sauce, ginger, and garlic chili sauce. Add chicken, stir to coat.
Meanwhile, cook noodles according to package directions. Drain and return to saucepan. Drizzle with oil and toss to coat. Add chicken and toss to combine.
Transfer to bowls. Top each serving with pepper strips and cilantro. Makes 6 servings.
Per serving: Calories 391, Fat 11g., Cholesterol 37mg., Sodium 718mg., Carbohydrates 51g., Fiber 4g., Protein 21g.
1/3 C. rice vinegar
1/3 C. thinly sliced green onions
2 tbsp. honey
1 tbsp. reduced sodium soy sauce
1 tbsp. grated fresh ginger
2 tsp. Asian garlic chili sauce
2 6oz. pkgs. refrigerated grilled chicken breast strips
12oz. pkg. brown rice noodles
3 tbsp. toasted sesame oil
2 medium yellow, red, and orange peppers
Fresh cilantro
In a medium bowl, stir together vinegar, green onions, honey, soy sauce, ginger, and garlic chili sauce. Add chicken, stir to coat.
Meanwhile, cook noodles according to package directions. Drain and return to saucepan. Drizzle with oil and toss to coat. Add chicken and toss to combine.
Transfer to bowls. Top each serving with pepper strips and cilantro. Makes 6 servings.
Per serving: Calories 391, Fat 11g., Cholesterol 37mg., Sodium 718mg., Carbohydrates 51g., Fiber 4g., Protein 21g.
Wednesday, August 22, 2018
Asian Beef Cabbage Wraps
This will require tweaking when our non red meat eater is in town but I can see this becoming part of our regular dinner rotation.
2-3 pound boneless beef chuck pot roast
1 1/2 C. chopped, peeled jicama or chopped celery
1/2 C. chopped green onions
1/4 C. rice vinegar
1/4 C. reduced sodium soy sauce
2 tbsp. hoisin sauce
1 tbsp. grated fresh ginger
1/2 tsp. salt
1/2 tsp. chile oil
1/4 tsp. black pepper
2 tbsp. cornstarch
2 tbsp. cold water
12 Savoy cabbage leaves or 24 butter (Boston or Bibb) lettuce leaves
1/4 C. each chopped cashews, jicama strips, slivered green onions, optional
Crushed red pepper
Trim fat from meat. If necessary, cut meat to fit into slow cooker. Place meat in cooker. In a medium bowl, combine chopped jicama, green onions, vinegar, soy sauce, hoisin sauce, ginger, salt, chile oil, and black pepper; pour over meat.
Cover and cook on low heat for 8-10 hours or on high 4-5 hours.
If using the low setting, turn slow cooking to high. In a small bowl combine cornstarch and cold water; stir into meat. Cover and cook about 15 minutes or until thickened.
Remove meat from cooker, reserving cooking juices. Using two forks, shred meat.
Spoon shredded meat onto cabbage leaves. If desired, add cashews, additional jicama strips, and or slivered green onions. Sprinkle with red pepper. Fold each cabbage leaf around filling; secure with a pick. Serve wraps with reserved cooking liquid for dipping. Makes 12 servings.
Per serving: 214 calories, 12g. fat, 65mg. cholesterol, 413mg. sodium, 6g. carbohydrates, 2g. fiber, 20g. protein
2-3 pound boneless beef chuck pot roast
1 1/2 C. chopped, peeled jicama or chopped celery
1/2 C. chopped green onions
1/4 C. rice vinegar
1/4 C. reduced sodium soy sauce
2 tbsp. hoisin sauce
1 tbsp. grated fresh ginger
1/2 tsp. salt
1/2 tsp. chile oil
1/4 tsp. black pepper
2 tbsp. cornstarch
2 tbsp. cold water
12 Savoy cabbage leaves or 24 butter (Boston or Bibb) lettuce leaves
1/4 C. each chopped cashews, jicama strips, slivered green onions, optional
Crushed red pepper
Trim fat from meat. If necessary, cut meat to fit into slow cooker. Place meat in cooker. In a medium bowl, combine chopped jicama, green onions, vinegar, soy sauce, hoisin sauce, ginger, salt, chile oil, and black pepper; pour over meat.
Cover and cook on low heat for 8-10 hours or on high 4-5 hours.
If using the low setting, turn slow cooking to high. In a small bowl combine cornstarch and cold water; stir into meat. Cover and cook about 15 minutes or until thickened.
Remove meat from cooker, reserving cooking juices. Using two forks, shred meat.
Spoon shredded meat onto cabbage leaves. If desired, add cashews, additional jicama strips, and or slivered green onions. Sprinkle with red pepper. Fold each cabbage leaf around filling; secure with a pick. Serve wraps with reserved cooking liquid for dipping. Makes 12 servings.
Per serving: 214 calories, 12g. fat, 65mg. cholesterol, 413mg. sodium, 6g. carbohydrates, 2g. fiber, 20g. protein
BTA Breakfast Sandwiches
When I was going through chemo, I started making egg sandwiches for breakfast. They are easy to make and delicious. Most days it was an English muffin, and egg, a meat and some cheese. This is a different spin and 20g. of protein. Yum!
Nonstick cooking spray
4 eggs
1/2 medium avocado, seeded and peeled
4 multigrain sandwich thins
8 slices turkey bacon, cooked
1/4 tsp. black pepper
4 slices tomato
Coat a large nonstick skillet with cooking spray; heat over medium heat. Break eggs into skillet. Reduce heat to low. When egg whites are completely set and yolks begin to thicken, turn eggs and cook 30 seconds longer for over easy and 1 minute for over hard.
In a small bowl, mash avocado with a fork. Spread mashed avocado on the bottom half of sandwich rolls. Place 2 slices of cooked bacon on mashed avocado; top with cooked egg, sprinkle with pepper. Top with tomato slices and the top of each sandwich roll. Serves 4
Per serving: 399 calories, 15g. fat, 208mg. cholesterol, 809mg. sodium, 51g. carbohydrates, 7g. fiber, 20g. protein
Monday, August 20, 2018
Cherry Almond Snack Mix
Who doesn’t love a crunchy, sweet and salty snack? This is from BH&G’s Eat Healthy and Lose Weight.
4 C. sweetened oat square or brown sugar flavored oat biscuit cereal
3/4 C. sliced almonds
2 tbsp. butter, melted
1/2 tsp. apple pie spice
1/4 tsp. salt
1 C. dried cherries and/or go,den raisins
Preheat oven to 300 degrees. In a 15x10x1 inch baking pan, combine cereal and almonds. In a small bowl, stir together melted butter, apple pie spice and salt. Drizzle butter mixture over cereal; toss to coat.
Bake about 20 minutes or until almonds are toasted, stirring once. Cool in pan on wire rack for 20 minutes. Stir in dried cherries. Cool completely.
4 C. sweetened oat square or brown sugar flavored oat biscuit cereal
3/4 C. sliced almonds
2 tbsp. butter, melted
1/2 tsp. apple pie spice
1/4 tsp. salt
1 C. dried cherries and/or go,den raisins
Preheat oven to 300 degrees. In a 15x10x1 inch baking pan, combine cereal and almonds. In a small bowl, stir together melted butter, apple pie spice and salt. Drizzle butter mixture over cereal; toss to coat.
Bake about 20 minutes or until almonds are toasted, stirring once. Cool in pan on wire rack for 20 minutes. Stir in dried cherries. Cool completely.
Italian Parmesan Pretzels
This is the first of several recipes I found ini Better Homes and Gardens Eat Healthy and Lose Weight Cookbook. I have only made homemade pretzels once and they were good. Looking forward to trying these when the weather cools down.
1 lb. frozen whole wheat bread dough, thawed
2 tbsp. grated Parmesan cheese
2 tsp. dried Italian seasoning, crushed
1/4 tsp. garlic powder
1/4 C. light butter with canola oil, melted
Line a baking sheet with parchment paper. Set aside. Divide dough into 10 equal portions. Roll each portion into a 15 inch long rope. To shape each pretzel, hold one end of a rope in each hand and form a U shape. Cross the ends over each other and then twist. Then lift the ends across to the bottom; press to seal. Arrange shaped pretzels on the prepared baking sheet. Cover with waxed paper; let stand in a warm spot for 20 minutes.
Preheat oven to 400 degrees. In a small bowl stir together Parmesan, Italian seasoning, and garlic powder. Brush pretzels evenly with half of the melted butter then sprinkle with the Parmesan mixture.
Bake for 15 to 18 minutes or until browned. Transfer baking sheet to a wire rack. Drizzle pretzels with remaining melted butter. Serve warm or cool completely.
Per serving: 141 calories, 4g. fat, 3mg. cholesterol, 22g. carbohydrates, 2g. fiber, 6g. protein
1 lb. frozen whole wheat bread dough, thawed
2 tbsp. grated Parmesan cheese
2 tsp. dried Italian seasoning, crushed
1/4 tsp. garlic powder
1/4 C. light butter with canola oil, melted
Line a baking sheet with parchment paper. Set aside. Divide dough into 10 equal portions. Roll each portion into a 15 inch long rope. To shape each pretzel, hold one end of a rope in each hand and form a U shape. Cross the ends over each other and then twist. Then lift the ends across to the bottom; press to seal. Arrange shaped pretzels on the prepared baking sheet. Cover with waxed paper; let stand in a warm spot for 20 minutes.
Preheat oven to 400 degrees. In a small bowl stir together Parmesan, Italian seasoning, and garlic powder. Brush pretzels evenly with half of the melted butter then sprinkle with the Parmesan mixture.
Bake for 15 to 18 minutes or until browned. Transfer baking sheet to a wire rack. Drizzle pretzels with remaining melted butter. Serve warm or cool completely.
Per serving: 141 calories, 4g. fat, 3mg. cholesterol, 22g. carbohydrates, 2g. fiber, 6g. protein
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