Chicken Stir Fry

My son and I had this for dinner tonight and we really liked it.  I was super pleased with the way it cooked up.  It is very easy to prepare and quite tasty.  And I'll admit, I was trying to finish up laundry so instead of stir frying the veggies properly, I stirred them long enough to coat them with the sesame oil to give them the proper taste and then threw a small amount of water in the pan and put the lid on and let them steam a bit while I took care of the laundry.  Maybe it's cheating, but when you're the only one doing every bit of the housework for two humans and four animals, shortcuts become a way of life.

2 cups white rice
4 cups water
2/3 cups soy sauce (I used reduced sodium soy sauce, but either works fine.)
¼ cup brown sugar
1 tablespoon cornstarch (If you don’t have cornstarch, 2 tablespoons flour will work.)
1 tablespoon minced fresh ginger (If you don’t have fresh ginger, ¼ teaspoon ground ginger will work.)
1 tablespoon minced garlic
¼ teaspoon red pepper flakes
3 skinless, boneless chicken breast halves, thinly sliced
2 tablespoon sesame oil, divided
1 green bell pepper, cut into matchsticks
1 can (8oz) sliced water chestnuts, drained
1 head broccoli, cut into florets (If you don’t have fresh, 3 ½ cups frozen florets will work.)
1 cup sliced carrots
1 onion, cut into large chunks

1. Prepare rice according to package directions. I like to put a bit of sesame oil in the water.

2. Combine soy sauce, brown sugar, and cornstarch in a small bowl; stir or whisk until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.

3. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm.

4. Remove chicken from marinade, reserving liquid. Heat 1 tablespoon sesame oil in skillet over medium-high heat. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5-7 minutes. Serve over rice.

**Try adding bean sprouts, bamboo shoots, snap peas or any other of your favorite veggies. You can also serve over noodles.**

Serves 6

Buffalo Shrimp Salad

My son was going through some recipe cards I had laying on the table and picked this out as something that he wanted to try "right away".  Although instead of a salad like the original recipe called for, he wanted his in a wrap.  Really there is no difference.  Just take the salad and stuff a wrap with it.  Pretty easy.  This turned out really good and is something that is great to take to work for lunch too.

1 large fresh mango, coarsely chopped
1 medium avocado, coarsely chopped
1 1/2 lbs peeled/deveined shrimp (thawed), tails removed
1 tablespoon garlic herb Buffalo wing seasoning
1 bag (9-10oz) romaine lettuce
1/2 cup Caesar dressing
1/4 cup Buffalo wing sauce
1/4 cup honey

1.  Preheat oven to broil and line a baking pan with aluminum foil.

2.  Chop mango and avocado, discarding peel and seed.

3.  Arrange shrimp on pan in single layer.  Sprinkle seasoning over shrimp and broil 4-5 minutes or just until shrimp turn pink and opaque.

4.  Place romaine in salad bowl.  Combine dressing, wing sauce and honey.  Drizzle 1/2 of the dressing over the lettuce and then top with shrimp,mango and avocado.  Drizzle the remaining dressing over prepared bowls and serve.

Serves 4

Mediterranean Herb Crusted Tilapia

My son really doesn't like fish all that much, but this he loved.  And I have to admit, it was truly tasty!  I had two servings myself!

1 teaspoon minced garlic (dried)
1 teaspoon marjoram leaves
¾ teaspoon ground mustard
¾ teaspoon basil leaves
¾ teaspoon oregano leaves
½ teaspoon coarse ground black pepper
6 tilapia or flounder fillets (about 1 ½ lbs)
½ teaspoon salt
1/3 cup butter, melted or olive oil
1 ½ cups chopped fresh spinach leaves
¾ cup panko bread crumbs
1/3 cup finely chopped red bell pepper
3 tablespoons shredded Parmesan cheese

1. Place fish on foil lined shallow baking pan. Sprinkle with salt. Mix butter and all of the spice in medium bowl. Brush fish with 1 tablespoon of the seasoned butter.

2. Stir spinach, panko, bell pepper and Parmesan cheese into remaining seasoned butter. Divide mixture evenly among fish fillets, pressing lightly so mixture adheres to top of fish.

3. Bake in preheated 400 oven 15 minutes or until fish flakes easily with a fork.

Serves 6

Chili

This is a recipe I developed on my own over the last few years.  Often I put more of the seasoning in my chili than what I've listed below, but my son and I like our chili a little more flavorful than most.  So for the sake of my readers, I've toned the recipe down to accommodate the more sensitive palate.

1 lb hamburger
1 lb ground sausage
1 large red onion, diced
1 large green pepper, diced
1 (27 oz) can Bush’s Chili Beans in mild sauce
1 (28 oz) can diced tomatoes
1 tablespoon garlic powder or substitute minced garlic to taste (I usually use minced garlic)
3 tablespoons chili powder
½ teaspoon cayenne pepper
3 teaspoons ground cumin

Put onion, green pepper, hamburger and sausage in large skillet and cook until meat is done and onion and green pepper are soft. Onions will be translucent. While you are cooking the meat, combine the rest of the ingredients in a Dutch oven or similarly large pot and warm over medium-low heat. When meat has finished cooking, drain well and then add to Dutch oven. Turn heat to medium-high and heat until bubbly. Turn heat back to low and simmer for 15 to 20 minutes.  If you are in a hurry you can skip the simmering step and simply serve immediately, but you won't have the same flavor as when you let it simmer.

I usually serve this chili with sour cream, shredded cheese and warm cornbread.

Serves 6-8

Tarragon Chicken

This is one of our favorite recipes.  It's very easy and makes a good Sunday dinner too!  I often make this smaller recipe when it's just me and my son.  Of course you can easily double or triple this recipe if you're having a lot of people.

1 whole chicken (2-3 pounds)
2 zucchini
1 carrot
2-3 springs of tarragon
olive oil
salt
freshly ground black pepper

Preheat oven to 425.  Grate zucchini and carrot into large bowl.  Mix in just the leaves from the tarragon sprigs.  I usually chop the leaves, but I've been in a hurry before and put the leaves in whole and it turned out fine.  Stuff the chicken with the zucchini/carrot mixture and then place the chicken into a roasting pan.  Rub outside of chicken with olive oil.  It doesn't take much.  Use just enough to give it a thin coat.  You can also use butter if you don't have olive oil.  I simply prefer olive oil.  In a pinch I've also used my Pam spray olive oil if I was out of regular olive oil.  Salt and pepper the chicken to taste and garnish with more tarragon springs if desired.  Roast chicken at 425 for 45 minutes.  Turn oven down to 350 and roast another 45 minutes or until done.

Brazilian Chicken Curry

My son and I really enjoyed this tonight.  My son does not particularly care for curries of any type, so I was surprised when he went back for seconds and ended up finishing off everything I made.

1 1/2 cups yellow onion, coarsely chopped
1 1/2 cups red bell pepper (or any color bell pepper available),
  coarsely chopped
1 cup baking potato, coarsely chopped
2 teaspoons fresh ginger, finely grated
3 tablespoons fresh cilantro, coarsely chopped
2 boneless, skinless chicken breasts (about 1 pound), cut into bite-size pieces
Cooking spray
1/2 teaspoon pepper
2 teaspoons curry powder
1 cup regular rice, uncooked
1/2 cup light (can also use regular) coconut milk*
1 tablespoon tomato paste*
2 teaspoons minced garlic*
     *I doubled this part of the recipe and would recommend doing so when you make this meal.*

1.  Prepare rice according to package directions.  After I had turned my rice to low to cook, I threw the leftover coconut milk into the rice rather than throw it out.  I did not alter the amount of water used, I simply added the coconut milk (approx. 1 cup) to the rice.

2.  Preheat large nonstick saute pan on medium-high 2-3 minutes.  Coat vegetables with cooking spray, then place peppers, onions, and potatoes in pan; cook 3-4 minutes or until browned.  (Instead of spraying my veggies with cooking spray I simply heated up some olive oil in my pan.)

3.  Coat chicken with cooking spray, then season with salt, pepper, and curry powder.  Add chicken to vegetables; cook and stir 3-4 minutes or until chicken has browned on all sides.

4.  Whisk coconut milk, tomato paste, ginger, and garlic until smooth.  Reduce heat to low , add sauce to chicken, and cover; simmer and stir 3-4 minutes or until potatoes are tender and chicken is done. 

5.  Serve over rice and sprinkle with cilantro just before serving.

Serves 4
Calories:  310
Fat:  5 grams
Cholesterol:  65 mg
Sodium:  250 mg
Carbs:  39 grams
Fiber:  4 grams
Protein:  28 grams
Vitamin A:  40%
Vitamin C:  170%
Calcium:  6%
Iron:  10%
*Obviously these values change if you alter the recipe as I did.*

Chicken and Pasta Primavera

This is a recipe from the back of a Campbell's soup lable. It isn't fancy or ground breaking, but it's fast and it gets the job done when you need dinner on the table ten minutes ago!

1 can (10.75 oz) cream of mushroom soup
1/2 cup milk
3 tablespoons grated Parmesan cheese
1/4 teaspoon garlic powder
1 bag (16 oz) frozen vegetable combination (broccoli, cauliflower, carrots mix is a good one)
2 cups cubed cooked chicken
1/2 of a 1-pound package spaghetti, cooked without salt and drained (you can also use whatever other pasta you may have on hand)

1. Heat soup, milk, cheese, garlic powder and vegetables in 3-quart saucepan over medium heat to a boil. Reduce heat to low. Cover and cook 10 minutes or until vegetables are tender-crisp.

2. Stir chicken in saucepan and cook until mixture is hot and bubbling. Serve over pasta.

Serves 4

Calories: 473
Total fat: 10 grams
Saturated fat: 3 grams
Cholesterol 72 mg
Sodium: 449 mg
Total Carbs: 59 grams
Dietary Fiber: 6 grams
Protein: 35 grams