Recipes...Because I have nothing interesting to say!

My favorite cooking magazine is Eating Well. I give this magazine as a gift to my friends and family often. Everything I have ever made from it has turned out yummy. I even change the recipes a little to make them even lower in fat. My first couple of recipe comes from the mag.

If you aren't a greens (spinach, kale) fan but love potatoes try this. I also do the same thing with spinach and mashed potatoes in stead of shredded! I also start cooking the potatoes first before adding the kale. Skip the horseradish and add a little red pepper flakes if you want!

Kale & Potato Hash

http://www.eatingwell.com/recipes/kale_potato_hash.html
From EatingWell:  October/November 2005
Serve as a side with a steak or pork chops or set a poached egg on top for a hearty breakfast or brunch.
4 servings, 1/2 cup each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• 8 cups torn kale leaves, (about 1/2 large bunch; see Tip)
• 2 tablespoons horseradish
• 1 medium shallot, minced
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 2 cups cooked shredded potatoes, (see Ingredient note)
• 3 tablespoons extra-virgin olive oil

Preparation

1. Place kale in a large microwave-safe bowl, cover and microwave until wilted, about 3 minutes. Drain, cool slightly, and finely chop.
2. Meanwhile, mix horseradish, shallot, pepper and salt in a large bowl. Add the chopped kale and potatoes; stir to combine.
3. Heat oil in a large nonstick skillet over medium heat. Add the kale mixture, spread into an even layer and cook, stirring every 3 to 4 minutes and returning the mixture to an even layer, until the potatoes begin to turn golden brown and crisp, 12 to 15 minutes total.

Nutrition

Per serving : 240 Calories; 12 g Fat; 2 g Sat; 8 g Mono; 0 mg Cholesterol; 30 g Carbohydrates; 6 g Protein; 5 g Fiber; 244 mg Sodium; 651 mg Potassium

Peanut Noodles with Shredded Chicken & Vegetables

http://www.eatingwell.com/recipes/peanut_noodles_with_shredded_chicken_vegetables.html
From EatingWell:  June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)
If you can't find a bagged vegetable medley for this easy noodle bowl, choose 12 ounces of cut vegetables from your market's salad bar and create your own mix.
6 servings, 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

• 1 pound boneless, skinless chicken breasts
• 1/2 cup smooth natural peanut butter
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons minced garlic
• 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
• 1 teaspoon minced fresh ginger
• 8 ounces whole-wheat spaghetti
• 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas

Preparation

1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.

Nutrition

Per serving : 363 Calories; 12 g Fat; 2 g Sat; 0 g Mono; 44 mg Cholesterol; 36 g Carbohydrates; 29 g Protein; 7 g Fiber; 348 mg Sodium; 287 mg Potassium

Braised Paprika Chicken

http://www.eatingwell.com/recipes/braised_paprika_chicken.html
From EatingWell:  January/February 2009
Sweet Hungarian paprika gives this creamy braised chicken the best flavor. This is a good “pantry dish” since you should have the basics on hand and only need to purchase the chicken. You may vary the recipe by using cubed veal shoulder instead of chicken and mushrooms instead of peppers. Serve with whole-wheat orzo flavored with minced parsley or dill.
6 servings | Active Time: 1 hour | Total Time: 1 hour 55 minutes

Ingredients

• 3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed (see Tip)
• 3/4 teaspoon coarse salt, divided
• 1/2 teaspoon freshly ground pepper
• 2 tablespoons canola oil
• 1 tablespoon butter
• 4 cups finely diced onions
• Pinch of sugar
• 1 cup diced red bell pepper
• 1/2 cup diced green bell pepper
• 2 tablespoons tomato paste
• 2 tablespoons sweet paprika
• 1 teaspoon crushed red pepper
• 1 teaspoon dried marjoram
• 1 cup reduced-sodium chicken broth
• 1/2 cup reduced-fat sour cream
• 1 tablespoon all-purpose flour
• 2 tablespoons finely minced fresh parsley, dill and/or chives

Preparation

1. Pat chicken pieces dry with paper towels and season with 1/2 teaspoon salt and pepper.
2. Heat oil and butter in a large heavy casserole or Dutch oven over medium heat. Add onions and sprinkle with sugar. Cook, stirring frequently, until the onions are very soft and light brown, 10 to 15 minutes.
3. Stir in bell peppers, tomato paste, paprika and crushed red pepper. Add the chicken and stir it gently into the onion mixture. Sprinkle with marjoram and add broth. Cover the pot with a tight-fitting lid and simmer over medium-low heat until the chicken is very tender, about 50 minutes.
4. Just before the chicken is done, whisk sour cream, flour and the remaining 1/4 teaspoon salt in a small bowl until smooth.
5. When the chicken is done, remove it to a plate. Stir the sour cream mixture into the sauce; return to a simmer and cook, stirring, until the sauce coats the spoon. Reduce heat to low, return the chicken to the sauce and reheat, about 1 minute. Serve garnished with parsley, dill and/or chives, if desired.

Nutrition

Per serving : 331 Calories; 14 g Fat; 4 g Sat; 5 g Mono; 116 mg Cholesterol; 17 g Carbohydrates; 35 g Protein; 4 g Fiber; 384 mg Sodium; 705 mg Potassium

(boneless thighs work, boneless chicken breast get tough..I do not cook with green peppers nearly ever and I don't think I use the table spoon of butter. This dish is even better the next day and I make it often. Oh yah I don't use dried marjoram either. )

Low Fat Honey & Ginger Chicken Breasts

Ingredients

• 4 large boneless skinless chicken breasts
• 2 tablespoons honey
• 1 -2 tablespoon Dijon mustard
• 4 tablespoons water
• 2 -3 teaspoons ground ginger or 1 tablespoon freshly ground gingerroot
• 2 -4 garlic cloves, peeled & crushed
• salt, to taste
• fresh ground black pepper, to taste
• 1/2-1 teaspoon cayenne pepper (optional)

Directions

1. Preheat the oven to 180C or 350°F.
2. Select a sturdy oven dish - preferably non-stick.
3. Place the chicken breasts into the baking dish.
4. Mix the honey, mustard, water, ginger & crushed garlic (and cayenne pepper if using) together in a measuring jug.
5. Pour over the chicken breasts, easing them up slightly so the mixture runs underneath them.

6. Season with salt and freshly ground black pepper to taste and bake in the oven for 45 to 60 minutes.
7. Serve one chicken breast per person with some of the cooking sauce drizzled over the top of the chicken.
8. Garnish with chopped parsley & serve with a medley of steamed vegetables & pasta.
9. To pan fry, heat up a frying pan and add the chicken breasts - dry fry them briefly to give them a bit of colour and add the cooking sauce, mix well and cook for about 20- 30 minutes over a medium heat.
10. Serve as before.

Nutrition Facts

Serving Size: 1 (149 g)

Servings Per Recipe: 4

Calories 169.5

Total Fat 1.6g

Saturated Fat 0.4g

Cholesterol 68.4mg

Sugars 8.7 g

Sodium 119.9mg

Total Carbohydrate 10.0g

Dietary Fiber 0.2g

Sugars 8.7 g

Protein 27.6g

Garlic Lemon Chicken

Ingredients

• 4 boneless skinless chicken breast halves
• 4 teaspoons flour
• salt and pepper
• 2 teaspoons oil
• 1/2 cup chicken broth
• 1 teaspoon minced garlic
• 2 teaspoons lemon juice
• 1 teaspoon butter

Directions

1. Flatten chicken slightly. Dust with flour. Salt and pepper chicken.
2. Fry in hot oil 5 minutes each side. Remove chicken from pan.
3. To pan add broth, garlic, lemon juice and butter. Cook 2 minutes. Pour over chicken.

Nutrition Facts

Serving Size: 1 (159 g)

Servings Per Recipe: 4

Amount Per Serving

Calories 174.0

Calories from Fat 43

Total Fat 4.8g

Saturated Fat 1.3g

Cholesterol 70.9mg

Sugars 0.1 g

Sodium 179.0mg

Total Carbohydrate 2.5g

Dietary Fiber 0.1g

Sugars 0.1 g

Protein 28.1g

Thai Grilled Chicken Thighs

Ingredients

• 12 boneless skinless chicken thighs
• 1/3 cup chopped fresh basil
• 1/3 cup chopped fresh coriander ( cilantro)
• 1 tablespoon minced ginger
• 1 tablespoon minced garlic
• 1 tablespoon minced chili
• 1 1/2 tablespoons soy sauce
• 1 1/2 tablespoons fish sauce
• 1 1/2 tablespoons olive oil
• 1 1/2 tablespoons brown sugar

Directions

1. Combine all ingredients except chicken in a bowl.
2. Mix thoroughly.
3. Add chicken and leave to marinate at least one hour, preferably longer.
4. Grill chicken on the BBQ, hotplate or in the griller until golden brown and cooked through.
5. Ususlly you would expect 12 thigh fillets to feed 4 to 6 people- in my family the kids eat 4 each so this recipe serves 3.

Nutrition Facts

Serving Size: 1 (242 g)

Servings Per Recipe: 4

Calories 330.5

Calories from Fat 121

Total Fat 13.5g

Saturated Fat 2.8g

Cholesterol 172.4mg

Sugars 5.4 g

Sodium 1100.7mg

Total Carbohydrate 7.9g

Dietary Fiber 0.6g

Sugars 5.4 g

Protein 42.3g

(I broil these or use my handy dandy grill pan. I omit the fish sauce...if I don't have fresh herbs I skip the basil and add the cilantro paste, instead of a chili pepper I use siracha or any hot sauce.)