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Archive for January, 2007

This salad makes a great light meal that still packs enough flavor and protein to fill you up.

Yield: 4 servings

Ingredients:

  • 4 coins fresh ginger
  • 2 sprigs coriander
  • 4 scallions
  • 1 carrot, halved
  • 1 1/2 pounds skinless chicken breasts halves, on the bone
  • 4 cups chicken broth
  • 2 cucumbers, seeded and diced
  • 1/4 cup jicama, peeled and diced
  • 1/2 cup cilantro leaves, roughly chopped
  • 1 cup grape tomatoes, halved
  • 1 scallion (white and green), thinly sliced
  • 1/4 cup toasted peanuts, chopped

Low-Fat Ginger Dressing, recipe follows
1 head Boston lettuce, leaves

Put the ginger, coriander, scallions, carrot, and chicken breasts in a medium saucepan. Cover with the broth, and bring just to a boil. Lower the heat to very low and cover. Poach the chicken for 20 minutes or until firm to the touch. Remove the pan from the heat, uncover, and cool the chicken in the liquid, about 30 minutes. Bone and pull the chicken into bite-size pieces. Save the broth.Toss the chicken with the remaining salad ingredients and toss with the dressing. Wrap about 1/3 cup of the salad in a lettuce leaf. Serve 3 to 4 lettuce leaves per person with a wedge of lime.

Low Fat Ginger Dressing:

  • 1 lime, juiced (about 2 tablespoons)
  • 1 tablespoon freshly grated ginger
  • 1 tablespoon soy sauce
  • 1 teaspoon Asian chili paste
  • 2 teaspoons Southeast Asian fish sauce
  • 1/4 teaspoon kosher salt
  • 1 tablespoon broth from poaching chicken
  • 2 tablespoons extra-virgin olive oil

Whisk the lime juice, ginger, soy, chili, fish sauce, salt and broth in a small bowl. Gradually whisk in the oil, starting with a few drops and then adding the rest in a steady stream, to make a dressing.

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This recipe can be made with ground beef, but cubed beef has more character and is the more traditional way to prepare chili con carne. Serve with red pinto beans and fluffy rice.

Yield: 4 servings

Ingredients:

  • 4 Tbs. olive oil
  • 2 onions, chopped
  • 6 cloves garlic, minced
  • 3 pounds beef chuck, cut into 1-inch cubes
  • 1 tsp. salt
  • 4-6 Tbs. chili powder
  • 1 Tbs. ground cumin
  • 1 Tbs. dried oregano
  • Cayenne pepper to taste
  • 4 cups beef broth
  • 2 medium tomatoes, chopped
  • Chopped fresh cilantro (optional)

Directions:

  1. Heat the olive oil in a large skillet. Stir in the onions and garlic and cook until tender. Add the beef and salt, cook until the meat loses its pink color. Add the chili powder, cumin, oregano and cayenne, continue to cook for about 5 minutes. Add the beef broth and tomatoes, simmer, partially covered, for about 2 hours, stirring occasionally. Serve in large bowls sprinkled with cilantro.

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A hearty stew made with buffalo meat, great for a cold winter night. Meat, potatoes and veggies make it a complete meal.

Yield: 4 servings

Ingredients:

  • 1 lb. buffalo meat, cut into cubes (you can buy cubed buffalo meat from the deli at most grocery stores)
  • 4 Tbs. olive oil
  • Salt & pepper to taste
  • 2 small potatoes, cubed
  • 1 onion, chopped
  • 4 celery stalks, chopped
  • 2 large carrots, chopped
  • 1 Pint chicken stock (or chicken broth)
  • 1/2 Tbs. basil

Directions:

  1. Mix buffalo meat with salt and pepper. Brown meat in large pan with heated olive oil. Once meat is lightly browned, remove from heat and place in a large sauce pan.
  2. Saute all vegetables using the same pan & oil used to brown the buffalo meat. Add mixture to saucepan. Add chicken stock/broth, salt, pepper and basil to taste.
  3. Simmer until tender, about 1 hour.

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This is a very fast and easy salmon recipe, ready in about 20 minutes.

Yield: 4 servings

Salmon Ingredients:

  • 4 (6-ounce) salmon fillets, about 1 inch thick
  • Cooking spray
  • 1 Tbs. olive oil
  • 1 Tbs. dijon mustard
  • 1 Tbs. soy sauce
  • 2 pieces of garlic, minced
  • 1/2 tsp. cracked pepper

Spinach Ingredients:

  • 1 bag of fresh spinach
  • 2 pieces of garlic, minced

Directions:

  1. Preheat oven to 425 degrees.
  2. Place salmon fillets in a 13 x 9-inch baking dish coated with cooking spray.
  3. Combine olive oil, dijon mustard, soy sauce and garlic in a small bowl. Pour over fillets.
  4. Bake at 425 degrees for 15 minutes, or until fish easily flakes when tested with a fork. Remove from oven.
  5. Steam fresh spinach for about 4 minutes, or until tender. Toss with garlic.
  6. Serve salmon fillets over spinach.

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