Chicken Satay with Spicy Peanut Sauce

Posted on November 16, 2011 by

Here in Florida our grills are going all year around. I know some of my readers and friends aren’t that lucky. Thats okay though, you don’t have to have a grill to make this amazing dish. I’ve been eating Chicken Satay for years and I realized something pretty awesome when making this recipe. I actually liked the lightened up version of the peanut sauce better than the recipe I’ve been using for years! If you are unsure of whether you would like most Thai/Indonesian recipes this is the perfect recipe to start with. It’s not overly spicy and the flavors blend perfectly. Plus, you get to eat your food on a stick and dip it in glorified peanut butter. How bad could it really be people?

Chicken Satay with Spicy Peanut Sauce
Slighty modified from Eating Well
Serves 4

3 tablespoons lime juice
3 tablespoons canola oil
2 teaspoons reduced-sodium soy sauce
2 teaspoons fish sauce
1/2 teaspoon crushed red pepper
1 pound chicken tenders (I used boneless skinless chicken breasts cut into strips)

Spicy Peanut Sauce
2 tablespoons smooth natural peanut butter
2 tablespoons ‘lite’ coconut milk
1 tablespoon lime juice
2 teaspoons reduced-sodium soy sauce
1 teaspoon brown sugar
1/2 teaspoon crushed red pepper, or to taste
1 teaspoon Garlic Chile Paste (such as Sriracha)
1/4 teaspoon sesame oil
1 green onion chopped (green and white parts)
Additional low sodium soy sauce (to taste)

Preparation
1.Whisk lime juice, oil, soy sauce, fish sauce and red pepper in a shallow dish until combined; add chicken and turn to coat. Let marinate in the refrigerator for 15 minutes.
2.To prepare peanut sauce: Whisk peanut butter, coconut milk, lime juice, soy sauce, brown sugar, red pepper (to taste), garlic chile sauce and sesame oil until smooth. Add green onions, stir. Adjust seasonings, I found I needed a little more reduced sodium soy sauce.
3.Preheat grill to high. Thread each chicken tender onto a wooden skewer. Grill until cooked through and no longer pink in the middle, about 3 minutes per side. Serve warm or chilled with Spicy Peanut Sauce.

** If you don’t have a grill you could easily do these on a grill pan indoors, under your broiler or on the stovetop in a regular pan. You can thread them onto skewers once cooked. These almost taste better room temperature so don’t worry about having to serve them (or skewer them) piping hot.

Nutrition (this is approximate, I added garlic chile paste and sesame oil to the recipe so slap on a few extra calories)

Per serving : 286 Calories; 18 g Fat; 2 g Sat; 8 g Mono; 63 mg Cholesterol; 6 g Carbohydrates; 25 g Protein; 1 g Fiber; 463 mg Sodium; 225 mg Potassium

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Posted in 500 Calories or less, Chicken Dishes, Quick and Easy Recipes | 3 Comments

Whole Wheat Chocolate Chip Skillet Cookie

Posted on November 14, 2011 by

Say that 5 times fast!

We had friends over for dinner last week and I know they are dessert people (um hello that’s why we’re friends)! So while I was preparing dinner I panicked when I realized I had a two-part problem. First, I had a little over an hour until they arrived and had no idea what to make for dessert and Second, we’re on a diet people! Prevention RD to the rescue! I cut the recipe in half because the last thing I need floating around my house is half a skillet full of cookie. This was in the oven in 15 minutes and was the perfect ending to our meal!

Whole Wheat Chocolate Chip Skillet Cookie

3 cups (13.5 oz or 380 g.) whole wheat flour
1 1/2 tsp baking powder
1 tsp baking soda
1 1/4 tsp fine grain sea salt
2 sticks (8 oz or 225 g.) cold unsalted butter, cut into 1/2-inch pieces, plus more for buttering the skillet
1 cup (5 oz. or 140 g.) dark brown sugar
1 cup (7 oz. or 200 g.) sugar
2 large eggs
2 tsp pure vanilla extract
7 oz. (225 g.) bittersweet chocolate, roughly chopped into 1/4 to 1/2-inch pieces

Directions:

Preheat the oven to 350 F / 175 C degree oven, with a rack in the middle. Butter a 10-12 inch oven-proof or cast iron skillet, one that is at least 2-inches (5 cm) deep. If you’re unsure, measure, because if you use a too small skillet, you’ll have a messy overflow.

Sift the dry ingredients into a large bowl.

In another large bowl, or in the bowl of a stand mixer fitted with the paddle attachment, add the butter and the sugars. Mix just until the butter and sugars are blended, about 2 minutes using the mixer on low speed. Use a spatula to scrape down the sides of the bowl along the way. Add the eggs one at a time, mixing until each is combined. Mix in the vanilla. Add the flour mixture to the bowl and blend on low speed until the flour is barely combined, about 30 seconds. Scrape down the sides and bottom of the bowl.

Add most of the chocolate to the batter. Mix just until the chocolate is evenly incorporated. Use a spatula to scrape down the sides and bottom of the bowl, then scrape the batter out into the skillet (I used a 12″ cast iron skillet), pressing it out into an even layer. Sprinkle any remaining chocolate across the top, and casually press it into the dough a bit, just enough that it isn’t riding directly on top of the dough.

Bake the cookies for 35-45 minutes, or until the dough is a deep golden brown along the edge, and the center has set. Remove from oven and let cool a bit before slicing into. Cute into wedges or small squares. Yield: One large skillet cookie (16 servings).

Nutrition Information (for 1/16th): 340 calories; 16.9 g. fat; 27 mg. cholesterol; 308 mg. sodium; 46.5 g. carbohydrate; 3.1 g. fiber; 4.6 g. protein

YUM!

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Posted in 500 Calories or less, Desserts | 1 Comment

Menu: 11/13-11/19

Posted on November 12, 2011 by

Wow. What an amazing week in the kitchen! This week I deboned an entire leg of lamb in class for the first time. I also made my first souffle! I can’t wait to make some souffles at home this weekend (while I can still cheat and eat them). Here’s our menu for the week.

P.S. The diet we’ve been working so hard on? It’s been a great success so far! I’ve lost 15 lbs and my Hubby has lost 27 lbs! These recipes are our saving grace, if not for them I surely would have fallen off the “diet” wagon by now.

Sunday: Out to dinner with family

Monday: Pork Chimichurri Kabobs, black beans and brown rice

Tuesday: Mini Bacon Meatballs and creamy orzo with feta and sundried tomatoes

Wednesday: Soy and Cola Braised Pork Shoulder and sweet potato fries

Thursday: Shrimp Korma over Basmati Rice

Friday: The Ultimate Sriracha Burger (lightened up), salad

Saturday: Green Chile Enchiladas and Grilled Corn on the Cob

 

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Posted in Menu Plan Suggestions | Comments Off on Menu: 11/13-11/19

Chipotle Chicken Taco Salad

Posted on November 11, 2011 by

I’m not really the salad for dinner type. Not that I don’t love salads, but I grew up on a farm and I was raised on a dinner of the standard protein+starch+veggie. Of course, my fat booty isn’t working on a farm anymore so maybe a salad or two for dinner would do me some good eh? 🙂 I was really excited about this recipe and luckily it didn’t disappoint. The salad certainly didn’t lack in flavor and it came together quickly. If you had leftover chicken it would come together in a matter of minutes. I served mine with seasoned grilled chicken but you could easily substitute shrimp, beef or tofu. For a huge salad this only came in at 249 calories which leaves plenty of room for dessert!

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Chipotle Chicken Taco Salad

Serves 4 (2 1/2 cups per serving)

Dressing:

  • 1/3 cup chopped fresh cilantro
  • 2/3 cup light sour cream
  • 1 tablespoon minced chipotle chile, canned in adobo sauce
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 4 teaspoons fresh lime juice
  • 1/4 teaspoon salt

Salad:

  • 4 cups shredded romaine lettuce
  • 2 cups chopped roasted skinless chicken, ( I seasoned mine with salt, pepper and 1 tsp cumin)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup diced peeled avocado
  • 1/3 cup thinly vertically sliced red onion
  • 1 (15-ounce) can black beans, rinsed and drained
  • 1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed and drained

Preparation

  • To prepare dressing, combine first 7 ingredients, stirring well.
  • To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately.
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Posted in 500 Calories or less, Chicken Dishes, Quick and Easy Recipes, Salads | 7 Comments

Tuscan Garlic Chicken

Posted on November 9, 2011 by

Oh my sweet darling husband. If you covered a flip flop with a cream sauce, he would probably love it. So naturally, I had high hopes for this recipe. Sautéed chicken with a cheesy cream sauce full of spinach and peppers. How could you go wrong? My hubby says this is one of the best “diet” foods I’ve made so far. It doesn’t fit the criteria of 500 calories or less but that’s O.K., I made it over the weekend so I was allowed to cheat. That being said, the large serving was only 550 calories so I consider it an honorable mention. 😉

P.S. Come like the new Facebook page! I’ll be doing some giveaways soon. 🙂

Tuscan Garlic Chicken (Thanks Preventionrd!)

1/2 cup all-purpose flour
1/2 tsp salt
1/2 tsp pepper
1/2 tsp dried basil
1/2 tsp dried oregano
5-4 oz boneless, skinless chicken breasts
3 Tbsp extra virgin olive oil, divided
1 Tbsp garlic (about 4-5 cloves), finely minced
1 red bell pepper, cut into thin strips
1/2 cup low-sodium chicken broth
6 oz fresh spinach
1/2 cup half-and-half
4 tsp cornstarch
2 cup 1% milk
1/2 cup (1 oz) Parmigiano Reggiano cheese, freshly grated
10 oz whole wheat fettuccine or linguine

Directions:

Preheat the oven to 350 F.

In a shallow pie plate or similar dish, combine the flour, salt, pepper, basil and oregano. Dip each chicken piece in the flour mixture until both sides are well coated.

In a large 12-inch nonstick skillet, heat 2 tablespoons of the olive oil over medium heat until the oil is hot and shimmering. Carefully place the chicken breasts in the pan, cooking them for 2-3 minutes on each side, until they are golden and browned but not cooked all the way through. Remove the chicken to a foil-lined, lightly greased baking sheet and bake in the preheated oven for about 15 minutes, until the chicken is cooked through. Set aside and tent with foil until ready to use.

While the chicken is cooking, heat a large pot of water to a boil and add the noodles, cooking until al dente. Also, wipe out the skillet with a couple paper towels and return it to medium heat, adding the remaining 1 tablespoon olive oil. When the oil is hot, add the garlic and bell pepper, sauteing for 2-3 minutes.

Stir in one tablespoon flour and stir constantly while cooking for another minute. Add the chicken broth to the skillet and bring the mixture to a low simmer, whisking constantly, until slightly thickened, about 3-4 minutes. In a small liquid measure, whisk together the cornstarch and cream. Add the spinach, milk and cream mixture to the skillet. Bring the mixture to a simmer and cook, stirring occasionally, until the spinach is wilted and sauce is slightly thickened, about 2-4 minutes. Stir in the Parmesan cheese. Adjust seasonings- season to taste with salt and pepper.

When the pasta has finished cooking, drain and return it to the pot. Toss the pasta with half of the cheese sauce. Place some of the coated pasta on each plate. Top with a breaded chicken breast and spoon some of the sauce over the top of the chicken and pasta. Serve immediately. Yield: 5 servings (~ 1 cup pasta with one chicken breast and 1/2 cup cream/spinach sauce).

Nutrition Information (per serving): 550 calories; 15.2 g. fat; 72 mg. cholesterol; 432 mg. sodium; 56.8 g. carbohydrate; 5.2 g. fiber; 44.2 g. protein

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Posted in Chicken Dishes | 20 Comments

Skillet Scalloped Corn

Posted on November 7, 2011 by

I’m always on the look out for a new side dish. Sometimes, the usual sides can get boring. This recipe caught my attention when I saw a short preparation time and the fact that it’s made on the stove top. During the Holidays, the last thing I need is another dish taking up my precious oven space.The best part about this dish? You certainly don’t have to wait until the Thanksgiving to make it. It’s E-A-S-Y. I’m talking 20 minutes from start to finish, one pan, you can’t mess this up easy. Give this a try instead of the usual corn casserole this Holiday season.

Skillet Scalloped Corn
(Adapted from: Better Homes and Gardens, Holiday Recipes 2011)

3 tablespoons butter
1/2 cup crushed rich round crackers
2 cloves garlic, minced
1/2 red pepper diced
3-15.75 oz cans whole kernel corn, reduced sodium, drained
4 3/4 oz slices of swiss cheese, torn
2/3 cup milk
1/4 teaspoon onion powder
dash ground pepper
2/3 crushed rich round crackers
Garnish: snipped fresh basil or sliced green onion

For crumb topping, in a large skillet melt butter over medium heat. Add the 1/2 cup crushed crackers to the skillet. Cook and stir about 3 minutes or until light brown. Remove from skillet and set aside.

In same skillet saute garlic and red pepper for 2-3 minutes until softened. Then add corn, cheese, milk, onion powder and pepper. Cook stirring frequently, about 10 minutes or until cheese melts and mixture is heated through. Stir in the 2/3 cup crushed crackers. Cook and stir about 4 minutes more or until corn mixture is thickened. Check for seasonings, season to taste with salt and pepper. Transfer to a serving dish; sprinkle with crumb topping. If desired, sprinkle with basil or green onions.

Serves 8

 

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Posted in Food for the Holidays!, Quick and Easy Recipes, Side Dishes, Vegetarian Dishes | 6 Comments

Menu: 11/6-11/12

Posted on November 5, 2011 by

November is here, hooray! I can’t believe how fast this year is going by. It’s just crazy! I’ve got some tasty menu items coming up this week. I’m really excited about trying the Chipotle Chicken Taco Salad, I’ve heard rave reviews about it. Plus, I am already buying chipotles in adobo for the shrimp tacos, so may as well make the most of the ingredient.

Sunday: Reuben Sandwiches, steak fries.

Monday: Chipotle Chicken Taco Salad

Tuesday: Baked Cod with Chorizo and White Beans

Wednesday: Friends over for dinner. We are collaborating on dinner so who knows!

Thursday: Spicy citrus shrimp tacos with southwestern cream sauce, black bean and corn salad.

Friday: Chicken with creamy chive sauce and parsley potatoes

Saturday: Grilled pizzas

 

 

 

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Posted in Menu Plan Suggestions | 4 Comments