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Chicken Chili
Ingredients:
4 cups chopped yellow onions (3 onions)
1/8 cup good olive oil, plus extra for chicken
1/8 cup minced garlic (2 cloves)
2 red bell peppers, cored, seeded, and large-diced
2 yellow bell peppers, cored, seeded, and large-diced
1 teaspoon chili powder
1 teaspoon ground cumin
1/4 teaspoon dried red pepper flakes, or to taste
1/4 teaspoon cayenne pepper, or to taste
2 teaspoons kosher salt, plus more for chicken
2 (28-ounce) cans whole peeled plum tomatoes in puree, undrained
1/4 cup minced fresh basil leaves
4 split chicken breasts, bone in, skin on
Freshly ground black pepper
For serving:
nocoupons
Chopped onions, corn chips, grated cheddar, sour cream
Directions:
Cook the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand
or in batches in a food processor fitted with a steel blade (pulse 6 to 8 times). Add to the pot with the basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.
Preheat the oven to 350 degrees F.
Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle generously with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch
chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve with the toppings, or refrigerate and reheat gently before serving.
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97
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Morning Glory Muffins
Ingredients
1 1/2 cups all-purpose flour
1/2 cup whole wheat flour
1 1/4 cups white sugar
1 tablespoon ground cinnamon
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 cups grated carrots
1 apple - peeled, cored, and chopped
1 cup raisins
1 egg
2 egg whites
1/2 cup apple butter
1/4 cup vegetable oil
1 tablespoon vanilla extract
2 tablespoons chopped walnuts
2 tablespoons toasted wheat germ
Directions
1.Preheat oven to 375 degrees F (190 degrees C). Lightly oil 18 muffin cups, or coat with nonstick cooking spray.
2.In a medium bowl, whisk together eggs, egg whites, apple butter, oil and vanilla.
3.In a large bowl, stir together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples and raisins. Stir in apple butter mixture until just moistened. Spoon the batter into the prepared muffin cups, filling them about 3/4 full.
4.In a small bowl, combine walnuts and wheat germ; sprinkle over the muffin tops.
5.Bake at 375 degrees F (190 degrees C) for 15 to 20 minutes, or until the tops are golden and spring back when lightly pressed.
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85
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Loaded Twice-Baked Potatoes
Ingredients
4 medium russet potatoes
8 ounces 90%-lean ground beef, (see Variation)
1 cup broccoli florets, finely chopped
1 cup water
1 cup shredded reduced-fat Cheddar cheese, divided
1/2 cup reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
3 scallions, sliced
Directions
Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to the manufacturer’s directions.)
Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the
meat.
Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop out the insides into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash
with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.
Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes.
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92
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Oven-Fried Chicken
Ingredients-
1/2 cup nonfat buttermilk, (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2-3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray
1.Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
2.Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
3.Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake
to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
4.Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
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95
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Health Nut Blueberry Muffins
Ingredients
3/4 cup all-purpose flour
3/4 cup whole wheat flour
3/4 cup white sugar
1/4 cup oat bran
1/4 cup quick cooking oats
1/4 cup wheat germ
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 cup blueberries
1/2 cup chopped walnuts
1 banana, mashed
1 cup buttermilk
1 egg
1 tablespoon vegetable oil
1 teaspoon vanilla extract
Directions
1.Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper muffin cups.
2.In a large bowl, stir together the all-purpose flour, whole wheat flour, sugar, oat bran, quick-cooking oats, wheat germ, baking powder, baking soda and salt. Gently stir in the blueberries and walnuts. In a separate bowl, mix together the mashed banana,
buttermilk, egg, oil and vanilla. Pour the wet ingredients into the dry, and mix just until blended. Spoon into muffin cups, filling all the way to the top.
3.Bake for 15 to 18 minutes in the preheated oven, or until the tops of the muffins spring back when lightly touched.
Makes 12 servings
Calories: 196 | Total Fat: 5.8g | Cholesterol: 18mg
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90
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Healthy Garden Salad
Ingredients
5 tablespoons red wine vinegar
3 tablespoons grapeseed oil
1/3 cup chopped fresh cilantro
2 limes, juiced
1 teaspoon white sugar
3/4 teaspoon salt
2 cloves garlic, minced
1 (1 pound) package frozen shelled edamame (green soybeans)
3 cups frozen corn kernels
1 pint cherry tomatoes, quartered
4 green onions, thinly sliced
1 (15 ounce) can black beans, rinsed and drained
Directions
1.In a large serving bowl, whisk together the red wine vinegar, grapeseed oil, cilantro, lime juice, sugar, salt and garlic. Set aside.
2.Bring a large pot of lightly salted water to a boil. Add the soybeans and boil for 3 minutes. Add corn to the boiling water and continue cooking for 1 more minute. Drain very well, and pour into the bowl with the dressing. Gently mix in the cherry tomatoes,
green onions and black beans. Cover and refrigerate for at least 2 hours before serving to chill and blend the flavors.
Makes 8 servings
Calories: 204 | Total Fat: 9.6g | Cholesterol: 0mg
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113
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Wasabi YellowFin Tuna
Ingredients
2 tablespoons reduced-fat mayonnaise
1 1/2 teaspoons wasabi paste
1 teaspoon Chinese five-spice powder
1 tablespoon low-sodium soy sauce
4 (6 ounce) yellowfin tuna fillets
1 tablespoon rice vinegar
1 tablespoon low-sodium soy sauce
2 tablespoons toasted sesame seeds
Directions
1.Mix together the mayonnaise, wasabi paste, five-spice powder, and 1 tablespoon soy sauce in a small bowl.
2.Lay the tuna fillets into a glass baking dish. Pour the rice vinegar and 1 tablespoon soy sauce over the tuna. Spread the mayonnaise mixture evenly over both sides of each piece of fish. Cover the dish and refrigerate 15 to 30 minutes.
3.Prepare a skillet with cooking spray and place over medium-high heat. Sprinkle the sesame seeds evenly over both sides of the fillets. Lay the tuna gently into the skillet. Grill to desired level of doneness, about 2 minutes per side for medium-rare. Serve
immediately.
Calories: 234 | Total Fat: 4.4g | Cholesterol: 77mg
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111
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Chicken Noodle Soup
Ingredients
2 1/2 cups wide egg noodles
1 teaspoon vegetable oil
12 cups chicken broth
1 1/2 tablespoons salt
1 teaspoon poultry seasoning
1 cup chopped celery
1 cup chopped onion
1 cup chopped carrots
1/3 cup cornstarch
1/4 cup water
3 cups diced, cooked chicken meat
Directions
1.Bring a large pot of lightly salted water to a boil. Add egg noodles and oil, and boil for 8 minutes, or until tender. Drain, and rinse under cool running water.
2.In a large saucepan or Dutch oven, combine broth, salt, and poultry seasoning. Bring to a boil. Stir in celery, carrots and onion. Reduce heat, cover, and simmer 15 minutes.
3.In a small bowl, mix cornstarch and water together until cornstarch is completely dissolved. Gradually add to soup, stirring constantly. Stir in noodles and chicken, and heat through.
Makes 12 servings
Calories: 147 | Total Fat: 3.6g | Cholesterol: 33mg
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84
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