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Parents Recipe Of The Week
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Grilled Chicken with Strawberry Peach Salsa |
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Written by Administrator
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Thursday, 15 July 2010 18:14 |
Grilled Chicken with Strawberry-Peach SalsaYou can make the salsa separately and serve with pork or with a white fish like halibut.Serves: 4Prep Time: 22 minutesCook Time: 6-8 minutes Ingredients1 large lemon
3 teaspoons honey
2 teaspoons minced garlic
3 teaspoons extra-virgin olive oil, divided
½ teaspoon salt
¼ teaspoon freshly ground pepper
4 (4-ounce) skinless, boneless chicken breasts, about 1 pound
2 cups diced strawberries
2 ripe medium peaches, peeled and diced
¼ cup minced red onion
½ cup diced red bell pepper
2 teaspoons minced jalapeño chili DirectionsPreheat grill or broiler. Zest lemon to make about 1 teaspoon; set aside. Juice lemon to make 4 tablespoons. In a shallow bowl combine 2 tablespoons lemon juice, 1 teaspoon honey, garlic, 1½ teaspoons oil, salt, and pepper. Add chicken, coat both sides with marinade, and let sit. In a medium bowl combine strawberries, peaches, onion, bell pepper, jalapeño, lemon zest, and remaining lemon juice, honey, and oil. Remove chicken from marinade (discard marinade). If using a grill, place chicken on a lightly oiled grill rack. If using a broiler, set chicken on a nonstick broiler pan and place rack 4 inches from heat. Cook 2 to 3 minutes per side or until an instant-read thermometer inserted into the thickest part of the meat registers 170°F. Divide chicken and salsa among 4 plates and serve. Nutrition Score per serving:(4 ounces chicken, ¾cup salsa): 228 calories, 5 g fat (21% of calories), 1 g saturated fat, 18 g carbs, 28 g protein, 3 g fiber, 35 mg calcium, 1 mg iron, 366 mg sodium |
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Written by Administrator
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Friday, 09 July 2010 13:33 |
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Fruit on the grill? Most definitely! Try grilling other stonefruit or pineapple too! 2 servings | Active Time: 10 minutes | Total Time: 25 minutes Ingredients- 2 peaches, halved and pitted
- 1 teaspoon canola oil
- 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
- 1 tablespoon toasted unsweetened coconut
Preparation- Preheat grill to high. Brush peach halves with oil. Grill until tender. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.
NutritionPer serving : 154 Calories; 4 g Fat; 2 g Sat; 2 g Mono; 0 mg Cholesterol; 28 g Carbohydrates; 4 g Protein; 2 g Fiber; 41 mg Sodium; 319 mg Potassium 2 Carbohydrate Serving Exchanges: 1/2 fruit, 1 other carbohydrate, 1/2 fat |
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Written by Administrator
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Monday, 05 July 2010 15:29 |
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Ingredients- 3-5 teaspoons fish sauce, (see Shopping Tip)
- 1 teaspoon freshly grated lime zest, plus more for garnish
- 2 tablespoons lime juice
- 1 tablespoon canola oil
- 2 teaspoons light brown sugar
- 1 teaspoon rice vinegar
- 1/4 teaspoon crushed red pepper
- 1 medium English cucumber, cut into 3/4-inch dice
- 1 avocado, cut into 3/4-inch dice
- 1 mango, cut into 3/4-inch dice (see Kitchen Tip)
- 1/4 cup chopped fresh cilantro
- Whisk fish sauce to taste, lime zest, lime juice, oil, brown sugar, vinegar and crushed red pepper in a large bowl until combined. Add cucumber, avocado, mango and cilantro; gently toss to coat. Serve garnished with lime zest, if desired.
Tips & Notes- Make Ahead Tip: Cover and refrigerate for up to 1 hour.
- Shopping Tip: Fish sauce is a pungent Southeast Asian condiment; find it in large supermarkets and Asian markets.
- Kitchen Tip: To peel and cut a mango:
- 1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife.
- 2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces.
- 3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side.
- 4. Cut the fruit into the desired shape.
NutritionPer serving: 169 calories; 11 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 3 g protein; 5 g fiber; 178 mg sodium; 342 mg potassium. Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (15% dv). 1 Carbohydrate Serving Exchanges: 1 vegetable, 1/2 fruit, 2 fat |
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Written by Administrator
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Thursday, 24 June 2010 18:51 |
 - Ingredients
- 1 1/2 pounds ground chicken
- 3/4 cup grated sharp Cheddar or 1/2 cup finely grated Parmesan
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 1/3 cup mayonnaise
- 2 tablespoons pesto (store-bought or your favorite recipe)
- Oil for brushing the burgers
- 6 burger rolls
- Lettuce
- Sliced tomatoes
- 1/2 cup mayonnaise
- 2 tablespoons pesto
- Instructions
Line a medium-size baking sheet with plastic wrap and set it aside. In a large mixing bowl, combine the ground chicken, cheese, salt, and pepper, gently tossing the mixture with your hands or a large fork, until evenly blended. In a small bowl, mix the mayonnaise and pesto, then add it to the ground chicken mixture and combine until evenly blended. Shape the meat into six 1/2-inch-thick patties, placing each one on the lined baking sheet as you go. Cover the burgers with plastic wrap and refrigerate them for at least 30 minutes to firm them. (Note: The patties will be softer than traditional hamburgers.) While the meat is chilling, prepare the grill and make the Pesto Mayonnaise (just combine the ingredients in a small bowl). Then brush one side of each of the burgers with a little oil and place them on the grill, oiled side down. Lightly brush oil on the other side of the burgers and cook them for 5 minutes on each side, turning once, or until the meat is no longer pink inside. Serve the burgers on the rolls, dressed with the lettuce, tomatoes, and Pesto Mayonnaise. Makes 6 burgers.
- Nutritional Information:
- Per serving (1 cheddar-based burger on a bun with 1 1/2 tablespoons of pesto mayonnaise):
Calories 572
Total Fat 41 g (62% DV)
Saturated Fat 9 g (47% DV)
Cholesterol 122 mg (41% DV)
Sodium 833 mg (35% DV)
Total Carbohydrate 23 g (8% DV)
Fiber 1 g (5% DV)
Sugars 3 g
Protein 28 g (55% DV) (Percent daily values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie neeeds.)
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Mexican Beef & Pepper Fajitas |
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Written by Administrator
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Thursday, 17 June 2010 12:54 |
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12 ounces well-trimmed flank steak
1 tablespoon minced garlic
1 tablespoon dry sherry
1 1/2 teaspoons cornstarch
1 teaspoon low-sodium soy sauce
1/4 teaspoon freshly ground black pepper
2 tablespoons peanut or vegetable oil, divided
1 large red bell pepper, cut into 1/4-inchwide strips
1/2 cup thinly sliced red onion
1 teaspoon ground chili powder
3/4 teaspoon salt
1/3 cup chopped cilantro
12 small Boston lettuce leaves
Lime wedges
Cut steak with the grain into 2-inch-wide strips. Then cut each strip into quarters across the grain. In a medium bowl combine steak, garlic, sherry, cornstarch, soy sauce, and pepper. Stir in 1 teaspoon oil. Heat a 14-inch flat-bottom wok or 12-inch skillet over high.
Swirl in 2 teaspoons oil, add bell pepper and onion, and stir-fry for 1 minute or until peppers begin to soften. Transfer vegetables to a plate or bowl. Swirl in remaining tablespoon of oil; add steak and spread evenly in 1 layer in pan. Cook undisturbed for 1 minute, letting steak begin to sear.
Add chili powder and stir-fry for 15 seconds or until just combined. Add bell pepper-onion mixture and salt and stir-fry for 1 to 2 minutes or until steak is just cooked through. Stir in cilantro. Divide lettuce leaves among 4 plates and top each one with about 1/4 cup of steak mixture. Squeeze lime wedges over steak; fold lettuce leaf over and eat it like a taco.
Serves: 4 Prep Time: 18 minutes Cook Time: 5 minutes
(3/4 cups filling, 3 lettuce leaves): 238 calories, 13 g fat, 4 g saturated fat, 8 g carbs, 20 g protein, 2 g fiber, 27 mg calcium, 2 mg iron, 551 mg sodium
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