Chicken w/ Balsamic Bell Peppers

Ingredients

3/4 teaspoon salt, divided

3/4 teaspoon fennel seeds, crushed

1/2 teaspoon black pepper, divided

1/4 teaspoon garlic powder

1/4 teaspoon dried oregano

4 (6-ounce) skinless, boneless chicken breasts

2 tablespoons olive oil, divided

Cooking spray

2 cups thinly sliced red bell pepper

1 cup thinly sliced yellow bell pepper

1/2 cup thinly sliced shallots (about 1 large)

1 1/2 teaspoons chopped fresh rosemary

1 cup fat-free, less-sodium chicken broth

1 tablespoon balsamic vinegar

Preparation

1. Preheat oven to 450°.

2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.

3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

"Crumby" Chicken

Ingredients

4 (8-ounce) skinless, bone-in chicken breast halves

1/2 teaspoon freshly ground black pepper

1/4 teaspoon salt

Cooking spray

2 tablespoons prepared mustard

1/2 teaspoon ground red pepper

2 (1-ounce) slices French bread baguette

Preparation

1. Preheat oven to 475°.

2. Sprinkle chicken with black pepper and salt; lightly coat with cooking spray.

3. Place chicken on rack of a broiler or roasting pan coated with cooking spray. Bake at 475° for 15 minutes; remove pan from oven.

4. Combine mustard and red pepper in a small bowl; brush over chicken. Place bread in food processor; pulse 10 times or until crumbs measure 1 cup. Sprinkle breadcrumbs evenly over mustard mixture on chicken, pressing lightly to adhere. Lightly coat breadcrumbs with cooking spray. Return pan to oven. Bake at 475° for 10 minutes or until breadcrumbs are browned and a thermometer registers 165°.

Kung Pao Chicken

Ingredients

2 tablespoons dark sesame oil

1 cup chopped onion

2 garlic cloves, minced

1 pound skinless, boneless chicken breast, cut into 1-inch pieces

3/4 cup water

3 tablespoons soy sauce

2 teaspoons cornstarch

1 teaspoon brown sugar

1/2 teaspoon bottled minced ginger

1 to 1 1/2 teaspoons crushed red pepper

1 cup thinly sliced red bell pepper (about 1 large pepper)

1 cup snow peas, trimmed

2 tablespoons chopped unsalted, dry-roasted peanuts

Preparation

1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.

2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until sugar dissolves. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens. Sprinkle with nuts.

Mushroom Patty Melt

1 pound ground sirloin

Cooking spray

1 tablespoon olive oil

1/4 cup thinly sliced yellow onion

1/8 teaspoon salt

1/8 teaspoon black pepper

1 (8-ounce) package sliced cremini mushrooms

1 1/2 teaspoons all-purpose flour

1/4 cup beef broth

8 (1.1-ounce) slices rye bread

4 (3/4-ounce) slices provolone cheese

Preparation

1. Heat a large nonstick skillet over medium-high heat. Shape beef into 4 (4-inch) patties. Coat pan with cooking spray. Add patties; cook 4 minutes on each side or until done.

2. Heat oil in a medium skillet over medium-high heat. Add onion, salt, pepper, and mushrooms; sauté 3 minutes. Sprinkle flour over mushroom mixture; cook 1 minute, stirring constantly. Stir in beef broth; cook 30 seconds or until thick. Remove from heat; keep warm.

3. When patties are done, remove from large skillet. Wipe pan clean; heat over medium-high heat. Coat 1 side of each bread slice with cooking spray. Place 4 bread slices, coated sides down, in pan. Top each with 1 patty, 1 cheese slice, and one-fourth of mushroom mixture. Top with remaining bread slices; coat with cooking spray. Cook 2 minutes on each side or until browned.

Bean Burritos

Ingredients

1 tablespoon canola oil

1 garlic clove, minced

1/2 teaspoon chile powder

1/4 teaspoon salt

1/3 cup water

1 (15-ounce) can black beans, drained

1 (15-ounce) can kidney beans, drained

3 tablespoons refrigerated fresh salsa

6 (10-inch) flour tortillas

1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese

1 1/2 cups chopped plum tomato (about 3)

1 1/2 cups shredded romaine lettuce

6 tablespoons thinly sliced green onions

6 tablespoons sour cream

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.

2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

Cumin Chicken w/Chunky Tomatoes

Ingredients

Cooking spray

4 (6-ounce) skinless, boneless chicken breast halves

3/4 teaspoon ground cumin, divided

1/4 teaspoon salt

1 (10-ounce) can mild diced tomatoes and green chiles, undrained

3/4 cup (3 ounces) preshredded reduced-fat Mexican blend cheese

2 tablespoons chopped fresh cilantro

Preparation

1. Preheat broiler.

2. Heat a large ovenproof skillet over medium-high heat; coat pan with cooking spray. Sprinkle both sides of chicken evenly with 1/2 teaspoon cumin and salt; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Add 1/4 teaspoon cumin and tomatoes to pan; cook 1 minute. Return chicken to pan; spoon tomato mixture evenly over chicken. Sprinkle evenly with cheese; broil 2 minutes or until cheese melts. Top with cilantro.

Fish Tacos

Ingredients

Crema:

1/4 cup thinly sliced green onions

1/4 cup chopped fresh cilantro

3 tablespoon mayonnaise

3 tablespoons sour cream

1 teaspoon grated lime rind

1 1/2 teaspoons fresh lime juice

1/4 teaspoon salt

1 garlic clove, minced

Tacos:

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon smoked paprika

1/4 teaspoon ground red pepper

1/8 teaspoon salt

1/8 teaspoon garlic powder

1 1/2 pounds tilapia fillets

Cooking spray

8 (6-inch) corn tortillas

2 cups shredded cabbage

Preparation

Preheat oven to 425°.

To prepare crema, combine the first 8 ingredients in a small bowl; set aside.

To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small bowl; sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet coated with cooking spray. Bake at 425° for 9 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish in a bowl; break into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly among tortillas; top each with 1/4 cup cabbage and 1 tablespoon crema.

Chunky Potato Chowder

Chunky Potato Chowder
serves 6

3 potatoes, diced into 1/2 inch chunks
1 clove garlic, optional
1 onion, diced
2-3 celery stalks, cut into same size as potatoes
2 carrots or 1 fat carrot, cut into same size as potatoes
chicken stock
1/4 cup frozen sweet peas
1/4 cup frozen corn
1 pint heavy cream


1 bayleaf
salt
pepper
butter or oil

1. Place potatoes into a pot and cover with water. Add bay leaf, garlic, and salt and pepper to taste. Bring the water to a gentle simmer and cook until al dente. If ready before veggies, remove from heat.

2. While potates are cooking, heat enough butter to coat the bottom of the pan. saute onions, celery, and carrots until soft and golden brown. Set aside until potatoes are done.

3. When Potatoes are done, add the sauteed veggies. Pour enough chicken stock to cover everything. Bring to almost boiling and add heavy cream. DO NOT LET IT BOIL OR THE CREAM WILL CURDLE. Season to taste and serve hot with cooked chicken sausage chunks.

*you can add anything you want to this. It's a great soup to mix and match veggies with.