Monday, October 27, 2014

BBQ Chicken With Succotash

This was a great kid-friendly meal and was pretty quick to prepare.  I made a couple of tweaks to the side dish since succotash is a fairly forgiving recipe. 

Succotash is simply a side dish consisting mainly of corn and lima beans.  It came about during the Great Depression when there were very little resources, and corn & lima beans happened to be cheaper vegetables then most.  There are so many variations out there, and it's hard to find one made exactly like another.  So have fun with it and add whatever suits you!  My changes are below in brackets.

Thank you, as always, to the Food Network!

BBQ Chicken With Succotash

4 skin on bone in chicken breasts( I used thighs)
Salt & pepper
½ c apple cider
¼ c ketchup
2 T Worcestershire sauce
1 T + 1 tsp Dijon
3 T butter
1 bunch scallions (white and green parts separated)
1 red pepper chopped
1 10oz package frozen corn
1 10oz package frozen baby lima beans (I used edamame)
(I also added chopped bacon - delicious!)

Preheat oven to 425.  Season chicken with salt & pepper and place on foil-lined baking sheet.  Roast until golden and crisp, 30 minutes.  Meanwhile make bbq sauce – combine next 3 ingredients + 1 Tbsp Dijon in small saucepan.  Bring to simmer over medium and cook until slightly thickened, 15 minutes.  Melt butter in skillet over medium.  Add scallion whites, red pepper, and ½ tsp salt & some grinds of pepper.  Cook, stirring, until veggies soften slightly, 5 minutes.  Add ¼ c water, corn, lima beans, and remaining Dijon.  Bring to a simmer and continue cooking until veggies are tender, 10 minutes.  Stir in the scallion greens.  Turn on broiler.  Brush chicken with bbq sauce and broil until it’s thick and bubbling, 3 minutes.  Serve with succotash.

Per serving (of 4 - original recipe):
550 calories
20g fat
857mg sodium
45g carbs
8g fiber
48g protein


Tuesday, October 21, 2014

Shrimp and Kale Pitas

I have a confession.  I've been on a serious kale kick lately.  I can't seem to get enough of it.  In fairness, I'm new to the whole kale-bandwagon, so I probably have a lot of catching up to do.  It's possible that serving this to my family as often as I have been will result in an adamant 'no thank you' at some point, but I'll ride this one out as long as I can. 

Kale really is a nutrition powerhouse.  It's very high in beta carotene, vitamin K, vitamin C, and calcium.  It's high in fiber and protein, and can aid in lowering cholesterol.  It has been shown to lower your risk of cancer, and has over 45 flavanoids.  Why wouldn't I want to force this down my loved ones throats lovingly provide this to my family every single day??

Needless to say, this is a great recipe (aren't all of my recipes great?).  We had a ton of leftover kale already mixed with the dressing, but we ate it as a side dish all week.  That's another great thing about this leafy green - it doesn't get soggy!  That's right folks, you can soak this in your favorite dressing and keep it in the fridge all week!  No words.

Thank you Food Network!

Shrimp And Kale Pitas
½ c plain low-fat yogurt
Juice of 1 lemon
1 garlic clove, finely grated
1/8 tsp cayenne
1 small bunch of kale, stems removed and leaves thinly sliced
¾ lb shrimp, peeled and deveined
1 can chickpeas, drained and rinsed
1 pint grape tomatoes, halved
½ small red onion thinly sliced
4 pieces pita bread, halved

Preheat broiler.  Whisk yogurt with 2 ½ T EVOO the lemon juice, garlic, ¼ tsp salt and the cayenne in a large bowl.  Add kale and toss to coat.  Set aside at room temp while you prepare the shrimp.  Toss shrimp with remaining EVOO on a baking sheet.  Broil 4-5 minutes; let cool slightly.  Add shrimp, chickpeas, tomatoes and red onion to the bowl with kale; toss to coat.  Stack the pitas on a plate and warm in a microwave for 30 seconds.  Fill with shrimp mixture.

Per serving (of 4):
554 calories
15g fat
72g carbs
9g fiber
35g protein

Wednesday, October 15, 2014

Turkey Spinach Korma

Thanks to my latest wagjag grocery splurge, I have quite a bit of extra lean ground turkey on hand.  I normally use it for my egg-white muffins ( a variation of my mini frittatas but I use egg whites, lean ground meat, and whatever veggies I can find) since I eat these as an afternoon snack daily. Today though, I was on the lookout for a healthy dinner to use some of it up.  Something easy that I could add to the menu rotation.  I do believe I found a winner with this recipe.  It's quick to put together, kid-friendly, healthy, and was a hit with the family, so it's a winner in my books.  Thanks Food Network for another great weeknight meal!

Turkey Spinach Korma
1 large onion chopped
1 2” piece ginger peeled & chopped
3 cloves garlic
1 T curry powder
¾ c plain low-fat yogurt plus more for serving
2 T veg oil
1 lb 99% lean ground turkey
1 10oz pkg chopped frozen spinach, thawed & squeezed dry
¼ c fresh cilantro chopped plus more for topping
3 c cooked brown rice for serving

Puree half of the onion, 2 T water, the ginger, garlic, curry powder and ½ tsp salt in the food processor until almost smooth.  Set aside.  Mix yogurt with ¼ c water, set aside.  Heat veg oil in large skillet over high heat.  Add remaining onion & cook 3 minutes.  Add turkey and cook until lightly browned, 3 minutes.  Add onion-spice mixture and cook until dry, 4 minutes.  Reduce heat to low and stir in spinach and yogurt mixture.  Cook until warmed through, 3 minutes.  Stir in cilantro and ¼ tsp salt.  Serve over rice with more yogurt and top with cilantro.

Per serving (4):
453 calories
11g fat
55g carbs
6g fiber
38g protein