Monday, October 18, 2010
This is a little different than the other chicken with black beans and corn that I've made in the past. Depending on how hungry you are, this makes 2-4 servings.
1 pound boneless skinless chicken breasts
salt and pepper to taste
1 can (10 oz) diced tomatoes with green chiles
1 can (15 oz) black beans (I use Bush's Seasoned Black Beans, drained but not rinsed)
1 can (8.75 ounces) corn (drained) or frozen corn
Dash of cumin (optional)
Chopped cilantro (optional)
Pat chicken breasts dry. Spray with non-stick cooking spray and season with salt and pepper on both sides.
Over med-high heat, heat skillet. Spray with non-stick spray. Place chicken in pan and brown chicken on both sides, turning once.
Add tomatoes, beans, and corn to pan. Reduce heat and let simmer 15-20 minutes (turning once during cooking time) until chicken is cooked.
Remove chicken from pan. Add a few dashes of cumin and stir. Add chopped cilantro (as much as you like).
Broccoli: we're fans of broccolini which has a more "buttery" flavor. We steamed it with a little water in the microwave for about 5 minutes and seasoned it with salt and pepper.
Rating: It's a trifecta of cooking...Uber easy to make....Delicious....and Filling! Can you ask for anything more?
Sunday, October 17, 2010
Since we're counting calories, we chose a very lean cut of steak (top round). The original recipe called for Flank Steak. You can really use any cut you like. Recipe serves 4.
In a bowl, mix together:
1 Tbsp olive oil
1 Tbsp white wine vinegar
1 Tbsp fresh lemon juice
3 Tbsp parsley, fresh, Italian, minced
2 Tbsp scallion(s), green parts only, minced
1 medium garlic clove(s), minced
Salt and pepper to taste
1 pound steak
1 garlic clove, peeled and smashed with side of a knife
salt and pepper to taste
Rub both sides of steak with smashed garlic clove; discard garlic.
Season steak with salt and pepper.
Grill or Broil steak for 4 minutes (less if using thin-cut)
Flip and broil on second side 3 minutes more
Thinly slice steak against grain and serve with sauce on the side.
Yukon Gold Potato: poke holes in potato and microwave for about 4 minutes (for small potato), 5-6 min for a larger potato. Yukons have a delicious flavor!
Okra with Tomatoes: Found in the frozen food section! A low-calorie filler! Just heat up and season with salt and pepper.
Rating: Well, we licked the sauce bowl clean if that tells you anything :) Add it to our list of favorites!!
Tuesday, October 12, 2010
Choose a sauce pan that has a lid and can be transfered to the oven. Alternatively, you can make the entire thing in a slow cooker. This will make 4 servings.
1 pound chicken boneless skinless chicken breasts (four 4-0z pieces)
Salt and pepper chicken to taste.
Coat cooking pan with non-stick cooking spray + 2 tsp olive oil. Heat over medium heat.
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp ground cinnamon
Cook spices 30 seconds-1 minute stirring often.
Add chicken to pan. Cook 2 minutes per side. Remove chicken from pan and set aside on a plate.
To the pan, add:
1 large Vidalia onion(s), chopped
2 cup(s) butternut squash, peeled and cut into1/2-inch cubes (about 3/4 lb)
Stir and scrape the pan to incorporate the brown bits and pan drippings as the onion and squash cooks. Cook about 10 minutes on med-low heat until onion is translucent and squash has softened.
Stir into the squash mix:
3/4 cup uncooked jasmine rice, or basmati rice
3/4 cup dried apricot halves , roughly chopped
Place Chicken on top
Pour in 1-1/2 cups canned chicken broth
Bring to a boil for one minute.
Cover the pot and place in a 400 degree oven to cook for 25 minutes. Add more chicken broth 1/2 way through if the rice needs more moisture.
Garnish with minced cilantro
Rating: YUM-DILLY-ICIOUS! The fragrance while cooking will have you salivating until this dish is ready!!