I'm all about Cooking Light recipes all the time. Hopefully you will find something that peaks your interest and inspires you to use Cooking Light everyday!

Tuesday, May 3, 2011

Chicken and Black Bean-Stuffed Burritos

Talk about a super easy weeknight meal!  This came together so quickly and all we needed was fresh salsa, rotisserie chicken and tortillas!

Burritos are typically made with rice. This version is lightened by removing the rice and using only chicken, beans, salsa and cheese.

I don't have much to say about this--it's that easy.  I might also be stuck on the deliciousness that were the browned banana bars. They were that good.

We didn't make any changes to the recipe.  

You could keep all of the items in this recipe stocked in your house (thawing frozen chicken and cooking it over the weekend) to really make this a pantry-ingredient meal.

As of today's post, seventeen people gave this an average rating of four out of five.

SaBrina Bone, Cooking Light, December 2010

  • YIELD: 4 servings (serving size: 1 burrito)
  • COURSE: Main Dishes
  • 1/4 cup water
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground red pepper
  • 2 cups shredded rotisserie chicken breast
  • 1/4 cup thinly sliced green onions
  • 3/4 cup canned black beans, rinsed and drained
  • 1/2 cup refrigerated fresh salsa
  • 4 (8-inch) flour tortillas
  • 1/2 cup shredded Monterey Jack cheese
  • Cooking spray
  • 1. Bring first 6 ingredients to a boil in a small saucepan. Stir in shredded chicken and green onions.
  • 2. Combine beans and salsa. Spoon 1/4 cup bean mixture and 1/2 cup chicken mixture down center of each tortilla; sprinkle with 2 tablespoons cheese. Roll up.
  • 3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add 2 burritos. Place a cast-iron or other heavy skillet on top of burritos, and cook for 3 minutes on each side. Remove from pan, and repeat procedure with the remaining 2 burritos.
Nutritional Information

  • Amount per serving
  • Calories: 353
  • Fat: 9.8g
  • Saturated fat: 4.1g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 1.3g
  • Protein: 30.9g
  • Carbohydrate: 33.1g
  • Fiber: 2.4g
  • Cholesterol: 72mg
  • Iron: 1.6mg
  • Sodium: 595mg
  • Calcium: 137mg

Roasted Banana Bars with Browned Butter Frosting

See those fluffy clouds? This is what heaven looks like.  I know you're thinking, "If this is heaven, what are those nuts on the clouds?" I don't have an answer for that.  All I know is that this has easily become one of my top five dessert recipes. In the word of Barney Stinson, it's Legend wait for it.....

DARY! (Legendary for those who do not watch How I Met Your Mother).

 Your next question is probably "why did you take this picture?" and "where's the inside?".  The sad truth is that I underbaked these. So much so that they were nearly raw in the middle.  I checked it (using the tooth pick method), and they looked baked to me, but sadly, they were not. I had already frosted them before I realized they were underbaked.  So what did we do? We ate every last bite of the baked parts, and some of the unbaked parts.  It was that delicious.  I seriously cannot wait until I have another opportunity to make these, they were that good. If you're a fan of browned butter, you will notice it in the frosting.  I would use this frosting on anything and everything. 

As of today's post forty-two people gave this a five out of five!!!!!!

All I know is that my friends better have some good summer parties lined up so I can bring these.

Recipe by Lindsay Weiss, Overland Park, KS, Cooking Light, January 2009

  • YIELD: 2 dozen (serving size: 1 bar)
  • COURSE: Desserts, Cookies
  • Bars:
  • 2 cups sliced ripe banana (about 3 medium)
  • 1/3 cup packed dark brown sugar
  • 1 tablespoon butter, chilled and cut into small pieces
  • 9 ounces cake flour (about 2 1/4 cups)
  • 3/4 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 cup nonfat buttermilk
  • 1 teaspoon vanilla extract
  • 1/2 cup butter, softened
  • 1 1/4 cups granulated sugar
  • 2 large eggs
  • Baking spray with flour
  • Frosting:
  • 1/4 cup butter
  • 2 cups powdered sugar
  • 1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
  • 1 teaspoon vanilla extract
  • 1/4 cup chopped pecans, toasted
  • 1. Preheat oven to 400°.
  • 2. To prepare bars, combine banana, brown sugar, and 1 tablespoon butter in an 8-inch square baking dish. Bake at 400° for 35 minutes, stirring after 17 minutes. Cool slightly.
  • 3. Reduce the oven temperature to 375°.
  • 4. Weigh or lightly spoon cake flour into dry measuring cups; level with a knife. Combine 9 ounces (about 2 1/4 cups) flour, soda, and baking powder in a medium bowl. Combine banana mixture, buttermilk, and 1 teaspoon vanilla in another medium bowl. Place 1/2 cup butter and granulated sugar in a large bowl; beat with a mixer at medium speed until well blended. Add eggs to granulated sugar mixture; mix well. Add flour mixture to sugar mixture alternating with banana mixture, beginning and ending with flour mixture.
  • 5. Pour batter into a 13 x 9–inch baking pan coated with baking spray. Bake at 375° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool completely in pan on a wire rack.
  • 6. To prepare frosting, melt 1/4 cup butter in a small saucepan over medium heat; cook 4 minutes or until lightly browned. Cool slightly. Combine browned butter, powdered sugar, cream cheese, and 1 teaspoon vanilla in a medium bowl; beat with a mixer until smooth. Spread frosting over cooled bars. Sprinkle with pecans.
Nutritional Information

  • Amount per serving
  • Calories: 221
  • Calories from fat: 0.0%
  • Fat: 8.4g
  • Saturated fat: 4.7g
  • Monounsaturated fat: 2.3g
  • Polyunsaturated fat: 0.6g
  • Protein: 2.3g
  • Carbohydrate: 35.1g
  • Fiber: 0.6g
  • Cholesterol: 39mg
  • Iron: 1mg
  • Sodium: 117mg
  • Calcium: 23mg

Banana-Oatmeal Chocolate Chip Cookies

I bought a bunch of bananas with the goal of making two different banana recipes this week. I couldn't decide which one I wanted to make and had enough bananas to make both. In Greece, they would say this is my destiny.  

I also came to the realization that homemade cookies are way better than store-bought cookies.  OK with the caveat that Oreos are the exception because let's be honest with ourselves, they are the end-all be-all of cookies.  We had the Keebler rainbow M&M's cookies (the ones with exactly 3 M&M's per cookie) and they tasted like cardboard.  That's when I realized I wanted to make these cookies and put the calories toward something much more delicious (and probably nutritious).  

Enter super ripe bananas. This recipe came together so quickly--mix all together and bake.  I didn't make any  modifications to this recipe except to underbake the second and third batches in the oven. I like my cookies a little underbaked and soft.  

They were delicious. Chewy, soft and flavorful--everything I had hoped for.  The good news is that these also freeze well, so you can pull one out of the freezer as you want it.  It's the self control that is the difficult part. :)

As of today's post, 37 people gave this an average rating of four out of five stars.  

Recipe by Cathy Brixen, Phoenix, Arizona, Cooking Light, July 2009
  • YIELD: 2 dozen (serving size: 1 cookie)

  • 1/2 cup mashed ripe banana (about 1 medium)
  • 1/2 cup packed brown sugar
  • 1/4 cup butter, softened
  • 1/4 cup granulated sugar
  • 1 teaspoon vanilla extract
  • 1 large egg
  • 5 3/5 ounces all-purpose flour (about 1 1/4 cups)
  • 2 cups old-fashioned oats
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup semisweet chocolate chips
  • Cooking spray
  • 1. Preheat oven to 350°.
  • 2. Combine first 5 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Add egg; beat well.
  • 3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, baking soda, and salt in a medium bowl, stirring with a whisk. Add flour mixture to banana mixture in bowl; beat with a mixer at medium speed until well blended. Stir in chocolate chips.
  • 4. Drop batter by heaping tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 18 minutes or until golden. Cool on pans 2 minutes. Remove cookies from pans; cool completely on wire racks.
Nutritional Information

  • Amount per serving
  • Calories: 115
  • Fat: 3.6g
  • Saturated fat: 2g
  • Monounsaturated fat: 1.1g
  • Polyunsaturated fat: 0.3g
  • Protein: 2g
  • Carbohydrate: 19.1g
  • Fiber: 1.2g
  • Cholesterol: 14mg
  • Iron: 0.9mg
  • Sodium: 121mg
  • Calcium: 10mg

Shepherd's Pie Peppers

And now, an homage to my roots.  Shepherd's Pie is traditionally made in a pie crust with a layer of meat and vegetables, topped with delicious mashed potatoes.  The problem is that if we ate Shepherd's Pie once a month, we would probably have high blood pressure and cholesterol.  We barely even have the real thing once a year--I requested it as my special birthday dish this year. The hubs made the family recipe and it was delicious!  So having that fairly recent memory in my head, how did this light version measure up??

First, if you look at the recipe you'll notice that we have the peas and carrots on the side when they should be in the peppers. Oops. It was a Top Chef improv moment, and it turned out ok.  

I thought this was delicious!  I made sure to cook the peppers to near exhaustion, so that they would be sure to fall apart with the light touch of the fork. :)  It was a great way to have a taste of Shepherd's Pie.  The best part? Only two servings. That way you're not stuck with a weeks' worth of fatty, salty, delicious, unhealthy leftovers.  

As for the alterations, we clearly left out the peas and carrots but cooked them as a side dish.  Additionally, we used ground beef instead of lamb or sirloin.  Based on comments from other reviewer, we also swapped refrigerated mashed potatoes for the frozen ones.

I would make it again but when asking the other half of this duo, he replied 'I like the regular version better'. Duh cause it's laden with a heavy (but delicious) pie crust.  If you're looking for a quick fix, this will get it done.

As of today's post, two people rated this a four out of five. I would agree.

Recipe by Angie Sinclair, Cooking Light, June 2003

  • YIELD: 2 servings (serving size: one stuffed pepper)
  • COURSE: Main Dishes
  • 2 large green bell peppers (about 1 pound)
  • Cooking spray
  • 6 ounces lean boneless leg of lamb or lean boneless sirloin steak, cut into 3/4-inch cubes
  • 3/4 cup fat-free beef broth
  • 2/3 cup frozen peas and carrots
  • 1/3 cup chopped onion
  • 2 tablespoons tomato paste
  • 1 teaspoon Worcestershire sauce
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1 tablespoon cornstarch
  • 1 tablespoon water
  • 1 cup frozen mashed potatoes
  • 1/2 cup fat-free milk
  • 2 teaspoons grated Parmesan cheese
  • Dash of paprika

  • Preheat oven to 400°.
  • Cut tops off bell peppers; discard tops, seeds, and membranes. Cook peppers in boiling water 5 minutes; drain and set aside.
  • Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add lamb; cook 6 minutes or until browned, stirring frequently. Drain and pat dry with paper towels. Wipe drippings from skillet with a paper towel.
  • Return lamb to pan; add broth and the next 6 ingredients (broth through salt). Bring to a boil; cover, reduce heat, and simmer for 10 minutes. Combine cornstarch and water, stirring well with a whisk. Add to lamb mixture; bring to a boil. Cook 1 minute, stirring constantly. Divide the lamb mixture evenly between peppers. Place stuffed peppers in an 8-inch square baking dish, and set aside.
  • Combine the potatoes and milk in a microwave-safe bowl, stirring well. Microwave at HIGH 2 minutes, stirring after 1 minute. Let stand for 2 minutes. Spoon warm potato mixture evenly over tops of stuffed peppers, and lightly coat the potato mixture with cooking spray. Combine the cheese and paprika; sprinkle over potato mixture.
  • Bake at 400° for 20 minutes or until potatoes are golden.
Nutritional Information

  • Amount per serving
  • Calories: 386
  • Calories from fat: 21%
  • Fat: 9g
  • Saturated fat: 3.3g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 1.1g
  • Protein: 30.1g
  • Carbohydrate: 43.3g
  • Fiber: 6.2g
  • Cholesterol: 66mg
  • Iron: 3.7mg
  • Sodium: 991mg
  • Calcium: 173mg

Wednesday, April 6, 2011

Coconut-Crusted Chicken with Cashew-Curry Sauce

Now that's an alliteration if I've ever heard one.  Try to say that 10 times fast! 

I've been intrigued by this recipe ever since I saw it in my subscription to Cooking Light.  I'm not a big fan of coconut but I like coconut shrimp and thought this might be similar.  The recipe does have a lot of ingredients but most of them we have in our pantry. I think I only needed to buy chicken for this recipe.  You might not have as many ingredients in your pantry, and may be turned off by the number of ingredients, which I understand. 

I'll save you the trouble of buying the ingredients, this was another 'meh' recipe.  Now I will say that I like bold flavors, so if you like delicate flavors this may be your dish.  The chicken was delicious, I would make it again and serve it with another sauce.  And I probably would, if Cooking Light didn't have a bunch of other similar recipes that are panko-coated chicken tenders.  I expected way more flavor out of this sauce and was let down.

As of today's post, 18 people gave this an average rating of four out of 5. 

This is probably one of those 'decide for yourself' type of recipes. It's not awful but I can see how some people might like it.

Recipe by Jackie Mills, Cooking Light, May 2009

  • YIELD: 4 servings (serving size: 1 chicken breast half and 3 tablespoons sauce)
  • Chicken:
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • 2 tablespoons cornstarch
  • 1/4 teaspoon ground red pepper
  • 3/4 cup panko (Japanese breadcrumbs)
  • 1/2 cup flaked unsweetened coconut
  • 1 large egg white, lightly beaten
  • 2 teaspoons canola oil
  • Sauce:
  • 3/4 cup light coconut milk
  • 2 teaspoons sugar
  • 1 teaspoon red curry paste
  • 1/2 teaspoon cornstarch
  • 1 teaspoon canola oil
  • 1/4 cup finely chopped shallots
  • 1 tablespoon minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 1/3 cup chopped dry-roasted cashews
  • 1 tablespoon fresh lime juice
  • 2 teaspoons fish sauce
  • 4 lime wedges (optional)
  • 4 cilantro sprigs (optional)
  • 1. Preheat oven to 400°.
  • 2. To prepare chicken, sprinkle chicken evenly with 1/2 teaspoon salt. Combine 2 tablespoons cornstarch and red pepper in a large zip-top plastic bag. Combine panko and flaked coconut in a shallow dish. Place egg white in another shallow dish. Add chicken to bag; seal and shake well to coat evenly. Remove from bag; discard remaining cornstarch mixture. Dip 1 chicken breast half in egg white; dredge in panko mixture. Repeat procedure with remaining 3 chicken breast halves, egg white, and panko mixture.
  • 3. Heat 2 teaspoons oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken to pan; cook 2 minutes on each side or until lightly browned. Place skillet in oven. Bake at 400° for 8 minutes or until done.
  • 4. To prepare sauce, combine coconut milk, sugar, curry paste, and 1/2 teaspoon cornstarch in a small bowl. Heat 1 teaspoon oil in a large saucepan over medium heat. Add shallots, ginger, and garlic to pan; cook 1 minute, stirring frequently. Add coconut milk mixture; bring to a boil. Cook 1 minute or just until slightly thick, stirring constantly. Remove from heat; stir in cashews, juice, and fish sauce. Garnish each serving with 1 lime wedge and 1 cilantro sprig.
Nutritional Information

  • Amount per serving
  • Calories: 376
  • Fat: 15.4g
  • Saturated fat: 5.8g
  • Monounsaturated fat: 5.8g
  • Polyunsaturated fat: 2.4g
  • Protein: 43.8g
  • Carbohydrate: 15.4g
  • Fiber: 1.1g
  • Cholesterol: 99mg
  • Iron: 2.4mg
  • Sodium: 772mg
  • Calcium: 34mg

Slow Cooker Meatloaf

Slow cooker meatloaf, sounds like a match made in heaven right?  This recipe calls for you to cook the loaf in the slow cooker for 5 hours on low.  Cooking anything that long will result in a very moist and tender piece of meat.  We served this with cider glazed carrots from Wegman's and 'my heaven'

The shiitake mushrooms in this are great.  As other reviewers noted, they add this earthiness to the meatloaf that makes it tasty.  Having said that, the rest of the recipe gets a big fat 'meh'.  The 'sauce' only coats the top layer of meatloaf, meaning that you only taste the sauce in every fourth bite.  The sauce itself is quite tangy, so I would suggest doubling it and stirring half into the meatloaf itself.

Would I make it again? nah.  I'll stick to our favorite, Italian Style Meatloaf instead. 

As of today's post 11 people gave this an average rating of 4 out of 5. 

So, give it a shot and let me know if you agree. If you really want to make meatloaf that's worth your while though, go with the Italian Style. I can't believe I haven't even blogged about that recipe yet. It is one of the best ones we have.

Recipe by Jess Cool, Cooking Light, October 2003

  • YIELD: 6 servings (serving size: 4 ounces)
  • 2 (1-ounce) slices whole wheat bread
  • 3/4 pound ground round
  • 3/4 pound ground turkey
  • 1 1/2 cups sliced shiitake mushrooms
  • 1/2 cup grated fresh onion
  • 1 teaspoon dried Italian seasoning
  • 3/4 teaspoon salt
  • 2 large eggs, lightly beaten
  • 1 garlic clove, minced
  • 2 tablespoons ketchup
  • 1 1/2 teaspoons Dijon mustard
  • 1/8 teaspoon ground red pepper
  • Place bread in a food processor, and pulse 10 times or until crumbs measure 1 1/3 cups. Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl, and shape meat mixture into a 9 x 6-inch loaf. Place loaf in an electric slow cooker.
  • Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread ketchup mixture evenly over top of loaf. Cover with lid; cook on LOW for 5 hours.
Nutritional Information

  • Amount per serving
  • Calories: 265
  • Calories from fat: 43%
  • Fat: 12.7g
  • Saturated fat: 4.2g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 1.7g
  • Protein: 25.2g
  • Carbohydrate: 12.7g
  • Fiber: 1.9g
  • Cholesterol: 152mg
  • Iron: 3mg
  • Sodium: 545mg
  • Calcium: 41mg

Artichoke-and-Red Pepper Pizza

Ah pizza, the American staple.  Well believe it or not this pizza is meat free.  Wait let me just double check that....yep no meat in this pizza.

Given that this pizza has 0% meat, I was fairly certain that this would be one of those meals that my husband ate just to appease me. For him, pizza with no meat is like breathing without air. 

I guess they say you never stop learning things about your partner.  He loved it!  I'll admit I loved it too, but I was in such shock that he loved it that I thought I might have been dreaming--or that he was just saying it was good to make me feel better.  But he had a genuine love for this pizza.  Normally Cooking Light cuts back on the cheese, which is one method they use to make things 'lighter'. However, I felt like this was a great amount of cheese to pizza ratio.  The recipe used up most of a bag of shredded mozzarella.

Like other reviewers, I bought fresh mushrooms and sauteed them with the red peppers.  See those green spots? I also added some homemade pesto, from another great CL recipe (seen here).  It really took the recipe to an awesome level.  How do I have fresh pesto in the winter when basil is not abundant? Simple silly, I freeze it and thaw some whenever I need it.
This recipe was designed as a party appetizer, with 16 servings total.  We split this into 8 servings instead, to make it more of a meal portion.  The only caveat I would mention with doing this is that the crust isn't tough enough to hold a 'slice'.  So next time we will up the time on the pre-bake of the crust to see if that works. And there will be a next time.

It appears as though www.myrecipes.com is doing a redesign of their website.  Because of this, I can't give you the rating of this recipe. I think it was a 5 star rated recipe with about 10-20 reviews. 

Recipe by Cooking Light, November 1995

  • YIELD: 16 appetizers (serving size: 1 appetizer)
  • 1 (10-ounce) can refrigerated pizza dough
  • Vegetable cooking spray
  • 1 tablespoon olive oil
  • 1 cup julienne-cut red bell pepper
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 5 garlic cloves, minced
  • 1 (14-ounce) can artichoke hearts, drained and coarsely chopped
  • 1 (2.5-ounce) jar sliced mushrooms, drained
  • 1 1/2 cups (6 ounces) shredded part-skim mozzarella cheese
  • Cracked pepper (optional)
  • Unroll pizza dough onto a baking sheet coated with cooking spray; pat dough into a 14 x 10-inch rectangle. Bake at 425° for 5 minutes; set aside.
  • Heat oil in a nonstick skillet over medium-high heat. Add red bell pepper, basil, oregano, and garlic; saute 5 minutes. Remove from heat; stir in artichokes and mushrooms.
  • Sprinkle half of cheese over prepared pizza crust, leaving a 1/2-inch border. Spread the vegetable mixture evenly over cheese, and top with remaining cheese. Sprinkle with cracked pepper, if desired. Bake at 425° for 10 minutes or until crust is lightly browned
Nutritional Information

  • Amount per serving
  • Calories: 101
  • Calories from fat: 32%
  • Fat: 3.6g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.5g
  • Polyunsaturated fat: 0.6g
  • Protein: 4.8g
  • Carbohydrate: 12.7g
  • Fiber: 0.3g
  • Cholesterol: 6mg
  • Iron: 1.1mg
  • Sodium: 256mg
  • Calcium: 103mg

Spinach Salad with Gorgonzola, Pistachios and Pepper Jelly Vinaigrette

Red pepper jelly. What a weird thing.  Jelly is supposed to be sweet so why do you have this jelly that tastes a bit spicy?!  To make this salad of course!

I needed red pepper jelly for another recipe and for the life of me I cannot figure out which recipe it is.  Anyway I had this stashed in my fridge and so I figured let's give it a go. I was a little skeptical of this salad at first, I wasn't sure how the flavors would come together.  In the end this turned out to be a nice little salad.

To make this substantial enough for my lunch, I added two soft boiled eggs (not pictured).  The only other thing I changed in this recipe was to use blue cheese instead of gorgonzola.  I have issues some times navigating the Wegman's cheese department....But blue cheese and gorgonzola are essentially the same, so I don't think it made a big difference. 

The spiciness of the vinaigrette complements the blue cheese perfectly.  I'm not exactly sure what the pistachios add to this recipe but I enjoyed them nonetheless.  Maybe this salad would be better with a little sweet bite, like dried cherries.  Don't quote me on that though. :)

This salad would be a great compliment to any meal and sounds fancy when serving your guests.

As of today's post 11 people gave this an average rating of 5 out of 5.

Recipe by Laura Zapalowski, Cooking Light, November 2008

  • YIELD: 6 servings (serving size: 1 cup spinach mixture and 2 teaspoons nuts)
  • 1/4 cup red pepper jelly
  • 2 tablespoons cider vinegar
  • 1 tablespoon extra-virgin olive oil
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon freshly ground black pepper
  • 8 cups fresh baby spinach
  • 1/4 cup (1 ounce) crumbled Gorgonzola cheese
  • 1/4 cup dry-roasted pistachios 
1. Place jelly in a 1-cup glass measure. Microwave at HIGH 30 seconds. Add cider vinegar, oil, salt, and black pepper, stirring with a whisk until blended. Cool to room temperature.
2. Combine spinach and cheese in a large bowl. Drizzle vinegar mixture over spinach mixture; toss well. Sprinkle with nuts. Serve immediately.
Nutritional Information

  • Amount per serving
  • Calories: 101
  • Calories from fat: 54%
  • Fat: 6.1g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.1g
  • Protein: 2.9g
  • Carbohydrate: 10.4g
  • Fiber: 2.3g
  • Cholesterol: 4mg
  • Iron: 1.3mg
  • Sodium: 187mg
  • Calcium: 54mg

Monday, March 28, 2011

Beef, Black Bean and Chorizo Chili

Here's part 2 of the beefy stew-y goodness.  Despite the brief glimpse of spring we had here in DC a week ago, winter has come back once again.  This weekend called for chili to keep us warm and to occupy us during a march madness that was so mad our pool is already over before the final four play.

They really should call this 'chunks of beefy goodness with that smoky tasty flavor in a stew'.    Chunks may not be a very appetizing word though. This to me is much more of a stew than a chili, not that I mind.  But there is no ground beef in this chili. The recipe calls for stew meat which ends up being chunks of delicious beef flavor.  And the chorizo and chipotle peppers in adobo really make this delicious.  The flavors in this stew were very different from the other chili we've made (Cincinnati style). 

We used the same wine from the previous recipe, Yellow Tail Shiraz/Cabernet blend and then my husband used it as a compliment to his chili. It really brought the spicy, peppery flavors out of the wine, which for me is not all that pleasing, but I get it.

This DEFINITELY will not fit in a slow cooker. Or at least mine. I think I have a 5 qt slow cooker and this was way too much.  So once again we used the incredibly awesome dutch oven.  Instead of cooking for 1 hour and then 30 minutes, we put the rest of the ingredients in (during the add lime and wine step), brought to a boil and then simmered for about 2 hours. Tasted good to me!  We also didn't add the masa harina OR the cornmeal suggested as a substitute. We just let a little bit more of the beef broth boil off to make the consistency thicker. Yea, it may have altered the serving size and calories, but I didn't want to mess with throwing cornmeal in this chili. It smelled way too good.

As of today's post, 23 people gave this an average rating of 4 out of 5.  This is definitely going in the book. A lot of reviewers said that this was really spicy for them. I don't know if they have weak taste buds, but we didn't notice a lot of heat.  It's definitely got the chipotle smoky flavor, but we'd probably throw a habenero in next time to kick it up a notch.  We served it with cornbread muffins.

Give it a whirl....

Recipe by Julianna Grimes, Cooking Light, November 2007

Yield: 10 servings (serving size: about 1 cup chili)


  • 2  links Spanish chorizo sausage (about 6 1/2 ounces), thinly sliced
  • 1 1/2  pounds  beef stew meat
  • 1 1/2  cups  chopped onion
  • 4  garlic cloves, minced
  • 1  (7-ounce) can chipotle chiles in adobo sauce
  • 3  tablespoons  tomato paste
  • 2  teaspoons  sugar
  • 1  teaspoon  salt
  • 2  teaspoons  unsweetened cocoa
  • 1  teaspoon  ground coriander
  • 1  teaspoon  dried oregano
  • 1  teaspoon  ground cumin
  • 1  cup  dry red wine
  • 1/4  cup  fresh lime juice
  • 2  (14-ounce) cans less-sodium beef broth
  • 1  (28-ounce) can whole tomatoes, undrained and chopped
  • 2  tablespoons  masa harina
  • 2  (15-ounce) cans pinto beans, rinsed and drained
  • 1  (15-ounce) can black beans, rinsed and drained


Heat a Dutch oven over medium-high heat. Add chorizo to pan; sauté 3 minutes or until browned. Remove chorizo from pan. Add half of beef to pan; sauté 5 minutes or until browned. Remove beef from pan. Repeat procedure with remaining beef. Add onion and garlic to pan; sauté 3 minutes.
Remove 4 chipotle chiles from can, and chop. Reserve remaining chiles and sauce for another use. Add chorizo, beef, chopped chiles, tomato paste, and next 6 ingredients (through ground cumin) to pan, and cook for 1 minute, stirring constantly. Stir in red wine, lime juice, beef broth, and tomatoes; bring to a boil. Reduce heat, and simmer for 1 hour, stirring occasionally.
Gradually stir in masa harina. Add pinto beans and black beans; bring to a boil. Cover, reduce heat, and simmer 30 minutes.

Kitchen Notes

Look for masa harina, the corn flour used to make tortillas, in the Latin foods aisle at the supermarket, or substitute fine-ground cornmeal. Use kitchen shears to cut up the tomatoes in the can.

Nutritional Information

Calories: 325 (30% from fat)
Fat: 11g (sat 3.8g,mono 4.7g,poly 1g)
Protein: 25g
Carbohydrate: 31.4g
Fiber: 8.4g
Cholesterol: 53mg
Iron: 4.7mg
Sodium: 898mg
Calcium: 104mg

Beef Daube Provencal

This is going to be part 1 of 2 in the delicious tender beefy stew recipes.  I received this recipe as a recommendation from one of my best friends. She said that she and her boyfriend make it and it's delicious. Slow roasting beef and 12, yes TWELVE garlic cloves sounded right up our alley.  This also gave us an opportunity to use one of our favorite kitchen tools, the dutch oven. 

Have I told you lately that I love you (dutch oven)?  Dutch ovens are the best. You can brown beef in them and then add liquid to make soups and stews.  Did I mention they are also oven safe?!  The dutch oven has changed my life, and not only because I get to make the soft pretzels I was super in love with (seen here). 

I will say that the portion sizes for this particular recipe were a bit small. We served this to guests for dinner and we barely made 6 servings. Luckily we threw together a salad to make this a more substantial meal.  Several reviewers said they used a hearty bread instead of egg noodles, so I went with the bread this time. My friend made horseradish mashed potatoes which sounded super tasty but I wasn't sure if the crowd we had would have been down with horseradish. Either you love it or hate it. But mashed potatoes (or as I call them mashy p's) would definitely be a good way to go. 

I used Wegman's Rosemary and sea salt loaf.  It was a great compliment to this stew.  We used Yellow Tail Shiraz/Cabernet blend.

We originally were planning to make this in our slow cooker but didn't think it would fit. In the end, I think we could have done it. I might brown the beef first just to get some of that same flavor.

As of today's post, 39 people rated it a 4 out of 5.  Come on people, 12 garlic cloves, that's all I have to say....

Recipe by Lia Mack Huber, Cooking Light, September 2007

Yield: 6 servings (serving size: about 3/4 cup stew and 1/2 cup noodles)


  • 2  teaspoons  olive oil
  • 12  garlic cloves, crushed
  • 1  (2-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
  • 1 1/2  teaspoons  salt, divided
  • 1/2  teaspoon  freshly ground black pepper, divided
  • 1  cup  red wine
  • 2  cups  chopped carrot
  • 1 1/2  cups  chopped onion
  • 1/2  cup  less-sodium beef broth
  • 1  tablespoon  tomato paste
  • 1  teaspoon  chopped fresh rosemary
  • 1  teaspoon  chopped fresh thyme
  • Dash of ground cloves
  • 1  (14.5-ounce) can diced tomatoes, undrained
  • 1  bay leaf
  • 3  cups  hot cooked medium egg noodles (about 4 cups uncooked noodles)
  • Chopped fresh thyme (optional)


Preheat oven to 300°.
Heat olive oil in a small Dutch oven over low heat. Add garlic to pan; cook for 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon; set aside. Increase heat to medium-high. Add beef to pan. Sprinkle beef with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan, and bring to a boil, scraping pan to loosen browned bits. Add garlic, beef, remaining 1 teaspoon salt, remaining 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf) to pan; bring to a boil.
Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles. Garnish with chopped fresh thyme, if desired.
Note: To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on HIGH for 5 hours.
Wine note: This satisfying beef stew deserves a rich, earthy, and soulful wine--one with a soft, thick texture. I love the complexity and juiciness of the Kuleto Estate Syrah 2004 from Napa Valley, California ($45), which elevates this stew into a princely dinner. --Karen MacNeil

Nutritional Information

Calories: 367 (31% from fat)
Fat: 12.8g (sat 4.3g,mono 5.8g,poly 0.9g)
Protein: 29.1g
Carbohydrate: 33.4g
Fiber: 3.9g
Cholesterol: 105mg
Iron: 4.3mg
Sodium: 776mg
Calcium: 76mg

Italian Beef Sandwiches

I have been to Chicago, land of the deep dish, but never ate their other claim to fame, the Italian Beef Sandwich.  Man vs. Food happened to do a show in Chi town where Adam Richmond spoke of the Italian Beef Sandwich. I was a little wary at first--what the hell is Giardiniera?! looks like cauliflower and carrots, wtf?!  Not to mention the fact that I had NO idea where to find it in the grocery so the first time we made these I skipped it.  In the end it is DELICIOUS.  Not as tasty as another beef sandwich claimed by a different mid-West wintry town (aka Beef on Weck in my hometown of Buffalo), but it is still good.    Plus it utilizes our favorite tool--the SLOW COOKER!

This time I forgot to marinate the meat the night before, so I threw in about 5 extra garlic cloves and added more spices.  This time I also found the Giardiniera--it's near the pickles.  I liked it, the optional topping gave the sandwich texture and tang.  It's so easy to throw together, you could definitely have this as a weeknight meal.

As of today's post, a lowly 4 people gave this a 3 out of 5.

Recipe by Cooking Light, October 2009

Yield: 8 servings (serving size: 1 sandwich and about 1/3 cup cooking liquid)


  • 1  teaspoon  dried Italian seasoning
  • 1  teaspoon  crushed red pepper
  • 1  (2 1/2-pound) rump roast, trimmed
  • 1  (14-ounce) can fat-free, less-sodium beef broth
  • 1  garlic clove, minced
  • 2  teaspoons  olive oil
  • 1  cup  coarsely chopped green bell pepper (about 1 medium)
  • 8  (2-ounce) Italian rolls
  • Giardiniera (pickled vegetables), chopped (optional)


1. Combine first 5 ingredients in a large zip-top bag, and marinate in the refrigerator overnight.
2. Place beef and marinade in an electric slow cooker; cook on LOW 8 hours or until beef is tender. Place beef on a cutting board (reserve cooking liquid); let stand 10 minutes. Thinly slice beef; place in a shallow dish. Pour cooking liquid over beef.
3. Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper to pan; sauté 5 minutes or until tender. Slice rolls lengthwise, cutting to, but not through, other side. Hollow out top and bottom halves of rolls, leaving a 3/4-inch-thick shell; reserve the torn bread for another use. Arrange about 3 ounces beef and 2 tablespoons bell peppers on each roll. Drizzle 1 tablespoon cooking liquid over beef and peppers; top with giardiniera, if desired. Serve with remaining 2 1/2 cups cooking liquid for dipping.

Nutritional Information

Calories: 386
Fat: 11.3g (sat 3.4g,mono 4.8g,poly 1.2g)
Protein: 39.4g
Carbohydrate: 29.2g
Fiber: 1.8g
Cholesterol: 102mg
Iron: 5.4mg
Sodium: 479mg
Calcium: 52mg

Cincinnati Turkey Chili

Winter time = slow cooker time!! Nothin' like a homemade chili in the slow cooker to get you through that work day.  This recipe calls for spaghetti but we don't use it. I'm pretty sure this is tasty enough without adding a filler like spaghetti.  If I am going to eat pasta, you better believe I'm having alfredo or something that will make it worth eating those carbs!  This recipe is fantastic enough with out the spaghetti, so in my opinion, you should skip it.

The thing I love most about chili is beans!  We had double the ingredients for everything but the beans. Luckily, since I love beans, I had a can of cannelini beans in the pantry.  It got the job done.   We also made the cornbread with the original recipe, which is included below.

As of today's post, 32 people gave this an average rating of 4 out of 5.

Recipe by Cooking Light, September 2009

Prep Time: 5 minutes
Cook Time: 34 minutes
Yield: 4 servings (serving size: about 1/2 cup spaghetti, 1 1/2 cups chili, 2 tablespoons onion, and 3 tablespoons cheese)


  • 4  ounces  uncooked spaghetti
  • Cooking spray
  • 8  ounces  lean ground turkey
  • 1 1/2  cups  prechopped onion, divided
  • 1  cup  chopped green bell pepper
  • 1  tablespoon  bottled minced garlic
  • 1  tablespoon  chili powder
  • 2  tablespoons  tomato paste
  • 1  teaspoon  ground cumin
  • 1  teaspoon  dried oregano
  • 1/4  teaspoon  ground cinnamon
  • 1/8  teaspoon  ground allspice
  • 1/2  cup  fat-free, less-sodium chicken broth
  • 1  (15-ounce) can kidney beans, rinsed and drained
  • 1  (14.5-ounce) can diced tomatoes, undrained
  • 2 1/2  tablespoons  chopped semisweet chocolate
  • 1/4  teaspoon  salt
  • 3/4  cup  (3 ounces) shredded sharp cheddar cheese


1. Cook pasta according to package directions, omitting salt and fat. Drain; set aside.
2. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add turkey; cook 3 minutes, stirring to crumble. Add 1 cup onion, bell pepper, and garlic; sauté 3 minutes. Stir in chili powder and next 5 ingredients (through allspice); cook 1 minute. Add broth, beans, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Remove from heat; stir in chocolate and salt. Serve chili over spaghetti; top with remaining 1/2 cup onion and cheese.

Nutritional Information

Calories: 408
Fat: 13.8g (sat 6.6g,mono 4.3g,poly 1.7g)
Protein: 24.5g
Carbohydrate: 47.4g
Fiber: 7.9g
Cholesterol: 67mg
Iron: 3.7mg
Sodium: 765mg
Calcium: 237mg

Sunday, March 20, 2011

Chicken, Cashew, and Red Pepper Stir Fry

I guess I'll preface this recipe with the fact that 35 people gave this an average of 5 out of 5. It's that delicious.  This is another superfast weeknight meal that comes together quickly, especially with 90 second brown rice.  Most of the ingredients you can keep on hand.  The thinner you cut your chicken, the more quickly it will cook.  The cashews are a MUST. You cannot skip the cashews. They give this a perfect crunch. 

In the past, we've added water chestnuts and broccoli to add vegetables and texture to this dish.  But this time, we made it strictly by the recipe.  The recipe gives you enough sauce for the rice. 

We've made this a few times and honestly I had forgotten just how tasty it is. I can say we'll be making this more in the future. 

Add it to your rotation, you won't regret it.

Recipe by Barbara Lauterbach, Cooking Light, April 2009

Prep Time: 30 minutes
Yield: 4 servings (serving size: 1 cup)


  • 3 3/4  teaspoons  cornstarch, divided
  • 2  tablespoons  low-sodium soy sauce, divided
  • 2  teaspoons  dry sherry
  • 1  teaspoon  rice wine vinegar
  • 3/4  teaspoon  sugar
  • 1/2  teaspoon  hot pepper sauce (such as Tabasco)
  • 1  pound  chicken breast tenders, cut lengthwise into thin strips
  • 1/2  cup  coarsely chopped unsalted cashews
  • 2  tablespoons  canola oil
  • 2  cups  julienne-cut red bell pepper (about 1 large)
  • 1  teaspoon  minced garlic
  • 1/2  teaspoon  minced peeled fresh ginger
  • 3  tablespoons  thinly sliced green onions


1. Combine 1 teaspoon cornstarch, 1 tablespoon soy sauce, and next 4 ingredients (through hot pepper sauce) in a small bowl; stir with a whisk.
2. Combine remaining 2 3/4 teaspoons cornstarch, remaining 1 tablespoon soy sauce, and chicken in a medium bowl; toss well to coat.
3. Heat a large nonstick skillet over medium-high heat. Add cashews to pan; cook 3 minutes or until lightly toasted, stirring frequently. Remove from pan.
4. Add oil to pan, swirling to coat. Add chicken mixture to pan; sauté 2 minutes or until lightly browned. Remove chicken from pan; place in a bowl. Add bell pepper to pan; sauté 2 minutes, stirring occasionally. Add garlic and ginger; cook 30 seconds. Add chicken and cornstarch mixture to pan; cook 1 minute or until sauce is slightly thick. Sprinkle with cashews and green onions.
Quick rice pilaf: Cook 1 (10-ounce) package frozen white rice (such as Birds Eye SteamFresh) according to package directions. Combine cooked rice, 2 tablespoons drained chopped water chestnuts, 1/2 teaspoon crushed red pepper, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.

Nutritional Information

Calories: 324
Fat: 16.6g (sat 2.5g,mono 9.2g,poly 3.8g)
Protein: 30g
Carbohydrate: 13.5g
Fiber: 2g
Cholesterol: 66mg
Iron: 2.4mg
Sodium: 350mg
Calcium: 33mg

Salmon with Spicy Cucumber and Peanuts

I try to incorporate fish in our diet at least once every two weeks.  Winter can be tough because all you want to do is sleep and eat white, starchy carbs.  But now spring is coming and when you want a light weeknight meal, this is a great option. 

Once again we had green beans with this meal (recipe found here).   I forgot to seed the cucumber, so it doesn't look perfect. I didn't notice a difference in taste either way.  But I love the combination of rice wine vinegar, red pepper flakes and sugar.  It gives you a totally unique taste of the spicy/sweet combination.

This is another great easy weeknight meal. Once you mix together the sauce and toss the cucumbers, all you have to do is cook the fish. I steamed the green beans while I made the sauce and finished the green beans while the fish cooked.

As of today's post only 3 people have rated this recipe from 2008.  They gave it an average rating of 3 out of 5. 

Recipe by Alyson Haynes, Cooking Light, August 2008
Yield: 4 servings


  • 4  cups  sliced seeded peeled cucumber (about 2 large)
  • 1/4  cup  seasoned rice vinegar
  • 2  tablespoons  chopped fresh parsley
  • 2  teaspoons  sugar
  • 1/2  teaspoon  crushed red pepper
  • 1/2  teaspoon  salt, divided
  • Cooking spray
  • 1/4  teaspoon  black pepper
  • 4  (6-ounce) salmon fillets
  • 4  teaspoons  chopped unsalted, dry-roasted peanuts


1. Combine the first 5 ingredients in a medium bowl; stir in 1/4 teaspoon salt.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle remaining 1/4 teaspoon salt and black pepper over fish. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet in each of 4 shallow bowls, and top each serving with 1/2 cup cucumber salad and 1 teaspoon peanuts.

Nutritional Information

Calories: 262 (38% from fat)
Fat: 11g (sat 1.7g,mono 3.8g,poly 4.2g)
Protein: 30.5g
Carbohydrate: 8.9g
Fiber: 1.3g
Cholesterol: 81mg
Iron: 1.7mg
Sodium: 666mg
Calcium: 41mg

Escarole, Bean and Sausage Soup with Parmesan Cheese

I was so excited this month when I saw my Wegman's magazine arrive in the mail advertising pre-packaged, pre-cut escarole.  At the same time, I had my new issue of Cooking Light with a recipe that called for what else but....ESCAROLE!  So I figured we'd give it a shot. 

It was delicious. I don't know if it was the type of sausage we used (I think that had a lot to do with it) but it was so tasty.  It was italian sausage but I think Wegman's had pork rather than turkey and I think ours was 'spicy' rather than 'sweet'. So technically this recipe is supposed to be turkey but considering my love affair with pigs this tasted pretty delicious.  It was also ridiculously easy. Cook sausage and flavorings (garlic, fennel, onion) then throw in some broth and beans, cook more, then throw in the escarole until it wilts. So simple.  Escarole raw is a bit bitter, so you want to make sure it cooks down appropriately.  The parmesan is a must, it gave it this tangy bite on the end, and pre-chopped onion makes this super fast.  It's already in the book and we will be making this again. I think this will be great even in the summer since you're not slaving over a hot stove.

Only 2 people have rated this recipe so far. I haven't put mine in so I better get on that. But the two people gave this a 4 out of 5.  If you like beans, sausage and soup, this is for you. I'm sure if you used sweet links rather than spicy it will also be delicious.  I almost wish we were making this soup again this week, it was that tasty.

Recipe by David Bonom, Cooking Light, March 2011

Total: 20 minutes
Yield: 4 servings (serving size: about 1 1/4 cups soup and 1 1/2 teaspoons cheese)


  • 2  teaspoons  extra-virgin olive oil
  • 1  cup  prechopped onion
  • 1/2  cup  thinly sliced fennel bulb
  • 1  tablespoon  minced garlic
  • 3  (3.2-ounce) links sweet turkey Italian sausage, casings removed
  • 2  cups  fat-free, lower-sodium chicken broth
  • 1  cup  water
  • 1  (15-ounce) can no-salt-added cannellini beans or other white beans, rinsed and drained
  • 4  cups  chopped escarole
  • 2  tablespoons  grated Parmesan cheese


1. Heat a large saucepan over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, fennel bulb, garlic, and sausage; cook 7 minutes or until sausage is browned, stirring frequently to crumble. Add broth, 1 cup water, and beans. Cover; bring to a boil, and cook 5 minutes, stirring occasionally. Stir in escarole; cook 4 minutes or until escarole wilts. Divide soup evenly among 4 bowls; sprinkle with Parmesan cheese.

Nutritional Information

Calories: 230
Fat: 4.6g (sat 2.6g,mono 1.7g,poly 0.3g)
Protein: 17.9g
Carbohydrate: 15.5g
Fiber: 4.7g
Cholesterol: 49mg
Iron: 1.3mg
Sodium: 624mg
Calcium: 87mg

Chicken Satay with Spicy Peanut Sauce

Dear blogosphere,
I know it's been too long since my last post. Please don't hate me.  We've had many things happening in our lives with little time to cook or post.  Namely, we've bought our first home, or will (officially) in April.  Between that, working a lot of extra hours and weekend trips, there hasn't been time for much else.  But now I'm back and I have a bunch of posts to catch up on. 

On to one of our FAVORITESSSSSSSSSSSSSSS.  This is such a great one. You can make it as an appetizer for a party or make it a meal.  We had it with a little steamed green beans. I think I just threw red pepper flakes and butter on the green beans.  Oh it's so good though. If you like peanut butter and you like spicy, this is the best combination of spicy and sweet.  Not only is the meat marinated in yummy goodness but you also have the side dipping sauce. 

I can't find the exact recipe online, I think because it is an older CL recipe (like before 2005 older). Not all of the recipes are posted on myrecipes.com.

we're in luck though because there's a similar recipe online that is cooking light. I don't think I've made this exact version but the ingredients look similar to the one we have. And 66 people gave this 5 out of 5 which on the yum meter means EXCELLENT!

If you like peanut butter and red pepper flakes you need to try this one. And if you make it, please invite me over because I super love it.

OH! One note about this recipe. It calls for you to grill the skewers.  If you're like us and you have a charcoal grill, don't bother getting it all set up and fired up. Just broil the skewers.  I think we broil maybe 3-5 minutes on a side. You have to flip them over which can be a pain because there will be some liquid (and it's hard to turn skewers with giant oven mitts).

Recipe by Alison Lewis, Cooking Light, July 2005
Yield: 4 servings (serving size: 2 skewers and 1 tablespoon sauce)


  • 1  pound  skinless, boneless chicken breasts, cut into 8 strips
  • 1  tablespoon  light brown sugar
  • 2 1/2  tablespoons  low-sodium soy sauce
  • 2  teaspoons  bottled ground fresh ginger (such as Spice World)
  • 1  teaspoon  grated lime rind
  • 1/4  teaspoon  crushed red pepper
  • 2  garlic cloves, minced
  • Sauce:
  • 1  tablespoon  light brown sugar
  • 1 1/2  tablespoons  low-sodium soy sauce
  • 1  tablespoon  fresh lime juice
  • 2  tablespoons  natural-style, reduced-fat creamy peanut butter (such as Smucker's)
  • 1/4  teaspoon  crushed red pepper
  • 1  garlic clove, minced
  • Remaining ingredient:
  • Cooking spray


Prepare grill.
To prepare saté, combine chicken and next 6 ingredients (through 2 garlic cloves) in a medium bowl. Let stand 10 minutes.
To prepare sauce, combine 1 tablespoon brown sugar and the next 5 ingredients (through 1 garlic clove) in a medium bowl, stirring until sugar dissolves.
Thread chicken strips onto each of 8 (8-inch) skewers. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done. Serve chicken with sauce.

Nutritional Information

Calories: 205 (20% from fat)
Fat: 4.5g (sat 1g,mono 0.4g,poly 0.4g)
Protein: 29.3g
Carbohydrate: 11.2g
Fiber: 0.8g
Cholesterol: 66mg
Iron: 1.5mg
Sodium: 672mg
Calcium: 26mg