Black cherry garlic shredded chicken
Servings: 6
Preparation time: 10 minutes
Cooking time: 7 to 8 hours
INGREDIENTS
2 pounds boneless skinless chicken breasts
1/2 cup packed brown sugar
1/2 cup black cherry cola soda
1/4 cup balsamic vinegar
2 tablespoons less-sodium soy sauce
2 tablespoons cornstarch
6 large cloves garlic, minced
1/4 teaspoon crushed red pepper
2 tablespoons chopped cilantro
Arrange chicken in a 4-quart or larger slow cooker. In a medium bowl, combine sugar, soda, vinegar, soy sauce, cornstarch, garlic and red pepper; stir until blended and pour over chicken. Cover; cook 7 to 8 hours on low. Shred chicken; garnish with cilantro as you serve.
Per serving: 219 calories, 22 grams protein, 3 grams fat (11 percent calories from fat), 0.6 gram saturated fat, 27 grams carbohydrate, 63 milligrams cholesterol, 254 milligrams sodium, no fiber. Carb count: 2.
Caribbean chicken and rice salad
Servings: 6
Preparation time: 25 minutes
Cooking time: less than 20 minutes, plus rice
INGREDIENTS
1/2 cup slivered almonds, divided
1 1/2 teaspoons olive oil, divided
12 ounces chicken breast tenders, cut into bite-size pieces
1 (8-ounce) package yellow rice (discard seasoning packet)
1/2 cup chopped cilantro, divided
1/2 cup finely chopped sweet onion (such as Vidalia)
1 fresh jalapeno pepper, seeded and finely chopped
1 teaspoon jerk seasoning
1 1/4 cups fresh orange juice, divided
1 teaspoon arrowroot
1/4 teaspoon coarse salt
1/2 teaspoon orange zest (orange part only)
1 cup orange sections
4 cups fresh baby spinach leaves
Heat a large skillet on medium-high. Add almonds and cook, stirring, until golden; set aside. In same skillet, heat half the oil and cook chicken 4 minutes, stirring, or until almost cooked through. Remove to a warm plate and cover to finish cooking. Meanwhile, cook the rice according to directions. Toss hot rice with 1/4 cup cilantro; set aside to keep warm. For the dressing: Heat the remaining oil in a pan. Add onion, jalapeno pepper and jerk seasoning; cook 5 minutes or until onions are softened. Add 1 cup of orange juice and boil 5 minutes to reduce. Combine the arrowroot and remaining 1/4 cup orange juice and stir into sauce to thicken. Add the salt and orange zest. Toss the cooked chicken, orange sections, half the almonds, remaining 1/4 cup cilantro and spinach together. Add the hot rice and the dressing and toss again to mix thoroughly. Serve topped with remaining almonds.
NOTE: Arrowroot is a flavorless thickening agent. Look for it on the spice aisle or near the flour.
Per serving: 305 calories, 19 grams protein, 7 grams fat (21 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrate, 36 milligrams cholesterol, 166 milligrams sodium, 3 grams fiber. Carb count: 3
Baked grouper
Servings: 6
Preparation time: 15 minutes
Cooking time: 40 to 45 minutes
INGREDIENTS
2 tablespoons olive oil
2 small onions, each cut into 6 wedges
1 green bell pepper, cut into strips
3/4 cup canned crushed tomatoes
5 tablespoons tomato paste (For convenience, look for tomato paste in a tube.)
Water (if needed)
1/2 teaspoon coarse salt to taste
1/4 teaspoon black pepper to taste
1 1/2 pounds skinless grouper filet, cut into 3-inch pieces
1 teaspoon lemon pepper seasoning
2 to 3 pinches cayenne pepper
Heat oven to 350 degrees. Heat oil in a large nonstick skillet on medium. Add onions and bell pepper; cook and stir 10 minutes or until softened. Stir in crushed tomatoes and tomato paste; cover. Reduce heat to low and simmer. Cook 10 minutes, stirring often, or until onions are soft. (If mixture becomes too thick, thin with some water.) Season with salt and pepper to taste. Put filets in a 9-by-13-inch baking dish, folding under thin ends. Season with lemon pepper seasoning and cayenne pepper. Add sauce and bake 20 to 25 minutes or until fish is opaque throughout.
Per serving: 186 calories, 23 grams protein, 6 grams fat (28 percent calories from fat), 0.9 gram saturated fat, 10 grams carbohydrate, 42 milligrams cholesterol, 367 milligrams sodium, 3 grams fiber. Carb count: 0.5.
Blueberry pie
Bake a frozen pie crust according to directions; cool. Combine 1 (16-ounce) jar blueberry jam or spread and 1/4 teaspoon ground cinnamon; microwave on high 1 minute or until mixture liquefies. Stir in 2 cups fresh blueberries. Spoon mixture into shell. Chill; slice and garnish with light whipped cream and serve.
Reuben wraps
Spread burrito-size flour tortillas with reduced-fat Russian dressing. Top with cole slaw, thinly sliced deli corned beef and reduced-fat Swiss cheese. Roll, halve and eat.
Macaroni soup with beans and cabbage
Cook 1 1/2 cups elbow macaroni according to directions; drain. Meanwhile, in a Dutch oven, heat 1 tablespoon canola oil on medium-high. Add 1 medium thinly sliced onion, 1 pound thinly sliced Savoy cabbage, 1 teaspoon minced garlic and 1/4 teaspoon pepper; cook 6 to 8 minutes or until cabbage begins to wilt, stirring often. Add 4 (14-ounce) cans unsalted vegetable broth, 2 (16-ounce) cans rinsed reduced-sodium cannellini beans and 1 1/2 cups water; heat to boiling. Add macaroni; heat through and serve.
