Creamy Chicken Enchiladas

Serves: 6

By using nonfat sour cream and yogurt, this recipe greatly reduces the amount of fat in the dish.

INGREDIENTS

• 1-1/2 cups cooked chicken breast, shredded into bite-sized pieces
• 4 cups torn fresh spinach leaves
• 2 green onions, thinly slice
• 1 (8 oz) carton of nonfat sour cream
• 1/4 cup plain, nonfat yogurt
• 2 tablespoons whole grain flour
• 1/4 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/2 cup 1% milk
• 1 jalapeño pepper, seeded and minced
• 6 whole wheat tortillas, 6-8 inches in diameter
• 1 1/2 low fat shredded cheddar cheese

DIRECTIONS

1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat.
2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside. 
3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well. 
4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping. 
5. Place filled tortillas, seam sides down on an (ungreased) rectangular baking dish. 
6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350° F oven for about 20 minutes or until heated through. 
7. Sprinkle with cheddar cheese and let stand for 5 minutes. 
8. Top with salsa and chopped green onions as desired and serve. 

NUTRITION INFO

Calories: 351.5
Fat: 9.8 g
Carbohydrates: 30.5 g
Protein: 36.2 g

Source

Chicken Fajita Stuffed Peppers

Ingredients

1 batch (1 tablespoon) Chef Meg's No Salt Fajita Rub
1 lime, zested and juiced
1 teaspoon vegetable oil
16 ounces boneless chicken breasts cut into strips
1 large sweet or yellow onion, sliced
4 roasted bell peppers or red chili peppers*
1/2 cup fresh corn
1 cup black beans, rinsed and drained
16 grape or cherry tomatoes, sliced
2 tablespoon cilantro, chopped

*NOTE: Roast your own peppers (Learn how with this video!) or use jarred peppers.

4 servings Chef Meg's Avocado Cream
1/4 cup chopped cilantro

Directions

Combine the rub, lime zest and juice, and the oil. Pour over the meat, cover and refrigerate for 1 hour or overnight.

Place a cast iron or nonstick skillet over medium-high heat. Sauté the onions for 10 minutes, until light golden brown in color, then remove from the pan and set aside. Add chicken to the same pan and saute until cooked through, about 8 minutes. Add the cooked onions, corn, beans, and tomatoes to the pan, stir and cook for one minute. Remove from heat.

Place one pepper on a dinner plate, fill with one cup of chicken and vegetables, then top with a heaping tablespoon of the Avocado Cream and cilantro.

Serving Size: Makes 4 servings.

Source

Mustard-Rosemary Chicken Skewers

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 6 servings
Prep time: 45 minutes
Cook time: 8 minutes

1 tbsp Dijon mustard
2 tsp balsamic vinegar
1 tsp finely chopped fresh rosemary
2 garlic cloves, finely chopped
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 tbsp extra-virgin olive oil plus additional for grilling
2 lbs boneless, skinless chicken thighs, cut into 1 1/2-inch chunks
1 yellow bell pepper, seeded and cut into 1-inch pieces
4 scallions, trimmed and cut into 1 1/2 inch pieces

1. In a small bowl, mix together the mustard, vinegar, rosemary, garlic, salt and black pepper. Slowly whisk in the oil.
2. Place the chicken, bell pepper and scallions in a large bowl. Add the marinade; toss to coat. Cover tightly with plastic wrap and refrigerate 30 minutes.
3. Heat the grill to medium high and brush the grate generously with oil. Thread the chicken, pepper and scallion pieces onto skewers. (If skewers are wooden, soak in water 30 minutes prior to threading.) Transfer to grill; close the cover and cook, turning occasionally, until meat is slightly charred and no longer pink, 6-8 minutes.

Nutrition facts per serving:
264 calories, 30 g protein, 3 g carbohydrates, 14 g fat (3 g saturated), 1 g fiber

Chicken Scampi

1 box spaghetti
1 package boneless chicken
3-4 garlic cloves
1 stick butter
Italian breadcrumbs
2 eggs beaten

Cut the chicken into 1-2 inch pieces. Dip into beaten eggs and then dredge in crumbs. Fry in 1 inch of oil until golden. Drain on paper towels.

Wipe out pan and melt butter add garlic cloves and sauté

Add chicken pieces into butter and garlic

Cook spaghetti according to package ñ drain ñ put in large bowl and add chicken and butter .

Serve immediately with fresh parmesan sprinkled on top.

Sloppy Garden Joes

Serves: 8

Not just for the lunchroom anymore. These Sloppy Joes are given an extra boost with some surprise ingredients. Reprinted with permission by Public Health - Seattle & King County

INGREDIENTS
1 onion, chopped
1 carrot, chopped
1/2 green pepper, chopped
1 lb. ground turkey
1 (8 oz.) can tomato sauce
1 (15 oz.) can whole tomatoes, crushed
1 (8oz.) can mushrooms
1/4 cup barbecue sauce
pepper to taste
8 whole wheat buns

DIRECTIONS
1. Sauté onions, carrot, green pepper and ground turkey or chicken in a pan over medium-high heat for 5 minutes.
2. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and seasonings and bring to a boil.
3. Reduce heat and simmer for 10 minutes, stirring occasionally.
4. Uncover and cook for an additional 3 minutes or until thick.
5. Serve on toasted or plain buns.

NUTRITION INFO
Calories: 429
Fat: 11.3 g
Carbohydrates: 63 g
Protein: 22.9 g

Turkey Cutlets with Mushroom and Water Chestnut Stuffing and Pan Gravy

I originally saw this recipe on the Rachael Ray Show and then found it here on Food Network.

Ingredients

* 6 slices marble rye bread
* 4 tablespoons softened butter, divided
* 2 1/2 pounds turkey breast cutlets
* Salt and pepper
* 3 teaspoons poultry seasoning, divided, plus 1 teaspoon
* 4 tablespoons extra-virgin olive oil, divided
* 2 tablespoons all-purpose flour
* 1 quart turkey broth (recommended: College Inn brand) or chicken stock (recommended: Kitchen Basics) in a re-sealable paper box
* 1 pound mushrooms, chopped
* 2 ribs celery, from the heart, chopped with leafy green tops
* 1 cup water chestnuts, 1 small can, drained, chopped
* 3 scallions, chopped
* 2 tablespoons fresh parsley leaves, chopped

Directions

Turn on broiler to high and toast the bread on both sides. Butter the toasted bread liberally with softened butter. Set aside. Switch oven to bake and preheat to 375 degrees F.

Season the turkey cutlets with salt, pepper and 2 teaspoons poultry seasoning – just eyeball it. In a large skillet, brown turkey cutlets on each side over medium high heat in 2 tablespoons extra-virgin olive oil. Transfer the cutlets to a shallow baking dish and add 1 cup broth to keep meat moist. Transfer cutlets to oven, loosely tented with foil, to continue cooking through. To skillet that you browned the cutlets in, add 2 tablespoons butter and melt it over medium heat. Add flour to butter and cook a minute or two more. Whisk in about 2 cups turkey broth or chicken stock and allow it to thicken up, 5 minutes. Season the gravy with salt and pepper and poultry seasoning, to your taste.

Preheat a second skillet, over medium high heat and 2 tablespoons of extra-virgin olive oil, 2 turns of the pan. Add chopped mushrooms and brown 5 minutes, stirring frequently. Season mushrooms with salt and pepper. Add celery and water chestnuts as you get them chopped. Continue to cook until veggies are all tender, another 5 minutes. Add scallions, 1 teaspoon poultry seasoning and the parsley. Cut bread into cubes and add. Moisten stuffing with 1 cup broth or stock. Transfer to a serving dish. Use an ice cream scoop to portion out the stuffing at the table. Top mounds of stuffing with turkey cutlets and gravy, serve with sugar snap peas and brown rice or other vegetable side dishes of your choice.

Mongolian Fire Pot

The traditional Mongolian fire pot used for this dish is a ring-shaped vessel. It fits over a chimney that holds burning charcoal, which heats the water in which the foods are cooked. If you don't have a fire pot, you can use a heavy-bottom pan or ovenproof casserole set on a hot plate.

2 1/2 cups chicken stock
6 dried Chinese mushrooms, soaked in warm water for 20 minutes
1 lb lean rib-eye or sirloin steak, very finely sliced
1 lb lean chicken, very finely sliced
8 oz raw shrimp, shelled and deveined
5 1/2 oz canned bamboo shoots, drained, rinsed and julienned, or fresh bamboo shoots boiled in water for 30 minutes, drained and julienned
1 1/2 cups snow peas
1 lb Napa cabbage, chopped
chili and soy dipping sauces
2 tsp salt
8 oz bean thread noodles

1. Pour the stock into the fire pot. Drain the mushrooms, squeezing out any excess water, and finely slice, discording any tough stems. Add to the stock.
2. Arrange the meat, shrimp, and vegetables on a platter. Put the dipping sauces in small individual dishes. Bring the stock to a boil in the pot and add the salt. Throw in a few noodles and vegetables.
3. To eat, the diners each cook their own food by holding it in the stock with their chopsticks until cooked through, then dip it in their choice of dipping sauces. When the last foods have been cooked, the cooking liquid is served in individual bowls.

Chef's Tip:
The fun of this dish is that everyone cooks their own food around the central pot, and the water transforms itself into a delicious brother that can be eaten last.

Serves 6

Crispy Onion Chicken

2 boneless skinless chicken breast halves (5 ounces each)
2 tbsp. honey mustard
1/2 cup crushed french-fried onions

1. Coat chicken with honey mustard, then roll in crushed onions. Place on a foil-lined baking sheet. Bake at 375° for 20-25 minutes or until chicken juices run clear.

Serves 2

Temaki-Sushi with Chicken Breast

For the sesame sauce:
1 tbsp. dashi (instant fish stock) or water
1/2 tbsp. sugar
1 tbsp. light soy sauce
1 tsp. mirin (Japanese cooking wine)
2 tbsp. sesame paste (in a jar)

In addition:
2 tbsp sesame seeds
4 oz (100 g) chicken breast filet
One small piece of ginger about the size of a coin
2-3 medium cabbage leaves
salt
2 oz. (50 g) whole spinach leaves
2 toasted nori sheets
1 1/3 cups (200 g) prepared sushi-rice

Cooking Time: 45 minutes
Calories: One piece 80 calories

1. To make the sesame sauce, stir the dashi or water with the sugar until completely dissolved. Add soy sauce, mirin and sesame paste. Stir until smooth and creamy.
2. Toast the sesame seeds in a small pan without grease until golden brown. Remove from the pan.
3. Put the chicken breast filet in a saucepan. Almost cover with water. Peel ginger, cut it in half and add to the chicken. Bring everything to a boil and let simmer covered on medium heat for 3 minutes.
4. Meanwhile, wash and clean the cabbage. Cut the leaves in small rectangles. Add the cabbage and some salt to the chicken. Let everything simmer again for 5-7 minutes until the cabbage is tender.
5. Bring salt water to a boil. Wash and clean the spinach, blanch it in the boiling salt water for about 30 seconds. Rinse in cold water and shake it carefully.
6. Drain the chicken and cabbage, rinse with ice cold water and let it drip dry. Remove the ginger. Cut the meat into small cubes, mix it well with cabbage and sesame sauce.
7. Cut the nori sheets into quarters. Form the sushi-rice into 8 small rice balls. Place the sushi-rice, the spinach and the chicken-cabbage mix on the nori sheet and roll it into a Temaki-Sushi cone (see below for instructions). Sprinkle sesame seeds on the filling.

A variation of this is to use 4 oz. of pork instead of chicken.

How to roll Temaki-Sushi:

Temaki-Sushi is made into cones from either 1/2 or 1/4 if a nori sheet depending on the desired size.

1. Dip your hands in vinegar water and make 4 or 8 balls from the sushi-rice depending on the recipe. Place the nori sheet in your left hand with the smooth side facing down.
2. Place a rice ball on the upper end of the nori. Spread some wassabi paste on the rice. Place 1/4 or 1/8 of the filling on the rice and press gently so that the filling and rice stick together.
3. Roll the nori sheet with the filling into a cone with a pinched bottom so that the filling will not slip out. Place a few rice grains on the outside of the cone to act as "glue" to hold the cone together.