Lemon Chicken and Rice
Slow-Cooker Chili Soup (crockpot)
Chicken Casablanca (crockpot)
Angel Hair Pasta with Eggplant-Tomato Sauce (vegetarian)
Quinoa Tabbouleh (vegan, quick)
Lemon Chicken and Rice
http://www.food.com/recipe/lemon-chicken-and-rice-13782
Servings: 6
Ingredients
* 1 lb boneless skinless chicken breast, cut up
* 1 medium onion, chopped
* 1 large carrot, thinly sliced
* 2 cloves garlic, minced
* 2 tablespoons butter
* 1 tablespoon cornstarch
* 1 (14 1/2 ounce) cans chicken broth
* 2 tablespoons lemon juice
* 1/2 teaspoon salt
* 1 1/2 cups uncooked instant rice
* 1 cup frozen peas
Directions
Prep Time: 20 mins
Total Time: 40 mins
1. In a skillet, cook chicken, onion, carrot, and garlic in butter for 5 to 7 minutes or until chicken is no longer pink.
2. In a bowl, combine cornstarch, broth, lemon juice, and salt (if desired) until smooth.
3. Add to skillet; bring to a boil.
4. Cook and stir for 2 minutes or until thickened.
5. Stir in rice and peas.
6. Remove from heat; cover and let stand for 5 minutes.
The 2 crockpot recipes that follow come from a .pdf of Weight Watcher crockpot recipes that circulates around every once in a while. I have no idea who to attribute them to, but thank you.
Slow-Cooker Chili Soup (crockpot)
Ingredients
1 tablespoon oil
1 1/2 pounds boneless beef round steak -- cut into 1/2" cubes
1 1/2 cups water
1 cup onions -- chopped
1 cup bell pepper -- chopped
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon garlic powder
29 ounces diced peeled tomatoes
15 1/2 ounces tomato sauce
1 cup carrots -- chopped
31 ounces dark red kidney beans -- drained
Directions
After beef is browned in skillet, pour into slow-cooker with vegetables and spices. Cook 4 to 5
hours on low setting until done.
Per Serving: 383 Calories; 13g Fat; 28g Protein; 41g Carbohydrate; 10g Dietary Fiber; 50mg
Cholesterol; 545mg Sodium.
Chicken Casablanca (crockpot)
Ingredients
2 tablespoons Olive oil
2 large Onions -- slice
1 teaspoon Fresh ginger -- grate
3 Cl garlic -- mince
3 pounds boneless skinless chicken breasts
3 large Carrots -- dice
2 large Potatoes; peel -- dice
2 tablespoons Raisins
1/2 teaspoon Cumin
1/2 teaspoon Turmeric
1/2 teaspoon Salt and pepper
1/4 teaspoon Cinnamon
1/4 teaspoon Cayenne pepper
1 Can chopped tomatoes -- (14 1/2 ounces)
3 medium Zucchini -- 1" slice
1 Can garbanzo beans -- (15 ounces) drain
2 tablespoons Parsley -- chop
1/2 teaspoon Cilantro
Directions
Sauté onions, ginger and garlic in oil. Transfer to crockpot. Brown chicken in same pan over
medium heat. Add carrots, potatoes and zucchini to crockpot. Place chicken on top of veggies.
Stir seasonings in a small brown and sprinkle over chicken. Add raisins and tomatoes. Cover and
cook on HIGH for 4 to 6 hours. Add beans, parsley and cilantro 30 minutes before serving. Serve
over cooked rice or couscous. Source: Rival.
Per Serving: 380 Calories; 7g Fat; 47g Protein; 31g Carbohydrate; 7g Dietary Fiber; 99mg
Cholesterol; 223mg Sodium.
Angel Hair Pasta with Eggplant-Tomato Sauce (vegetarian)
http://cheaphealthygood.blogspot.com/2007/07/of-eggplants-and-angels.html
6 servings 1 ½ cups per serving
Adapted from Weight Watchers.
Ingredients
8 oz. uncooked angel hair pasta (half the box), cooked and drained
1 medium raw eggplant, sliced into 1-inch cubes
1 medium red bell pepper, cut into 1-inch chunks
4 t Olive oil (preferably in a spray bottle)
Salt and pepper to taste
1 garlic clove, minced
1 can diced tomatoes
1/4 tsp red pepper flakes
1 Tbsp dried basil (or 2 T fresh, minced)
1/2 cup fat-free chicken broth (or low-fat regular)
3-4 oz reduced-fat feta cheese, crumbled
Directions
1) Preheat oven to 425ºF.
2) Chop the eggplant (skin on) and red pepper, and put ‘em in a large bowl. If you have an olive oil spray bottle, coat the top of the vegetables and sprinkle with a little salt and pepper. Stir well (but gently). Do this three times, being careful not to oversalt. (If you don’t have a spray bottle, slowly drizzle a teaspoon of olive oil on top of the veggies. Then, follow the aforementioned directions.)
3) Line a baking sheet with aluminum foil. (If you like, coat it with cooking spray. This isn’t necessary, but will make vegetable removal a little easier.) Place eggplant and pepper on sheet and roast for 20-25 minutes, or until they start to brown. Remove from oven and set aside.
4) Grab a big saucepan. Coat with 1 teaspoon of olive oil and heat on medium-low.
5) Add garlic and sauté for 1 minute. Add tomatoes and cook for 3 minutes, until heated through. Add roasted veggies, red pepper flakes, basil, broth, and salt and pepper to taste. Turn heat up to medium-high.
6) Cook a few minutes until broth is reduced, and the mixture becomes a little saucy. Turn off the burner. Add the pasta and stir lots.
7) Add the feta and mix thoroughly, until the pasta is coated with it. If this is done while the pasta is still warm, you’ll get a lot of feta in each bite. Serve NOW.
Approximate Calories, Fat, and Price Per Serving
243.7 calories, 6.2 g fat, $1.14
If you've never had quinoa, I really suggest you try it. It's yummy. Everybody will look at you funny when you talk about it, and you'll be hard-pressed to find it at your local, non-metropolitan grocery store, but you'll feel rather worldly for having eaten it. :) And it's pronounced kween-wa. :-D
Quinoa Tabbouleh (vegan, quick)
http://allrecipes.com/Recipe/Quinoa-Tabbouleh/Detail.aspx
Prep Time: 15 Minutes
Cook Time: 15 Minutes
Ready In: 30 Minutes
Servings: 4
Ingredients
2 cups water
1 cup quinoa
1 pinch salt
1/4 cup olive oil
1/2 teaspoon sea salt
1/4 cup lemon juice
3 tomatoes, diced
1 cucumber, diced
2 bunches green onions, diced
2 carrots, grated
1 cup fresh parsley, chopped
Directions
1. In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.
2. Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots and parsley. Stir in cooled quinoa.
No comments:
Post a Comment