Tuesday, January 25, 2011

Super Spicy Kung Pao Chicken

This super spicy Kung Pao Chicken recipe is a low-calorie alternative to Chinese takeout. And if you ask me, this recipe tastes much better than any Chinese takeout I've ever had.

**If you don't like spicy foods, you can leave out the crushed red peppers and still have a wonderful tasting meal.

Super Spicy Kung Pao Chicken

Total: 40 minutes
Yield: 4 servings (serving size: 1 cup)


2  tablespoons  dark sesame oil
1  cup  chopped onion
2  garlic cloves, minced
1  pound  skinless, boneless chicken thighs, cut into 1-inch pieces
3/4  cup  water
3  tablespoons  lower-sodium 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


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.

Nutritional Information:

Calories: 275
Fat: 13.8g (sat 2.6g, mono 5.3g, poly 4.8g)
Protein: 25.3g
Carbohydrate: 11.9g
Fiber: 2.2g
Cholesterol: 94mg
Iron: 2mg
Sodium: 502mg
Calcium: 41mg

Wednesday, December 1, 2010

Roasted Chicken with Balsamic Bell Peppers

I'm thinking about trying this new recipe from Cooking Light.

Total: 40 minutes
Yield: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)


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

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.

Nutritional Information:

Calories: 282
Fat: 11g (sat 2.1g,mono 6.4g,poly 1.7g)
Protein: 35.9g
Carbohydrate: 8.8g
Fiber: 1.9g
Cholesterol: 94mg
Iron: 2mg
Sodium: 644mg
Calcium: 38mg

Tuesday, November 2, 2010

Turkey and Black Bean Chili Recipe

Looking for something new and healthy to make for dinner? If so, try this tasty Turkey and Black Bean Chili recipe! I made this a few weeks ago and loved it! This chili is sure to fill you up, with 15 grams of fiber and 39 grams of protein!

Turkey and Black Bean Chili

4 servings
Prep: 12 minutes
Cook: 23 minutes


1 tablespoon canola oil
1 cup chopped onion
2 garlic cloves, minced
1 green bell pepper, diced
1 pound lean ground turkey
2 15-ounce cans low-sodium black beans, drained and rinsed
1 14.5-ounce can diced tomatoes with green chiles
1 14.5-ounce can tomato sauce
1 cup frozen corn
1 tablespoon chili powder
1 tablespoon unsweetened cocoa powder
1 teaspoon oregano

In a soup pot, heat the canola oil over medium-high heat. Add the onion, garlic and bell pepper; cook, stirring occasionally, about 3 minutes or until slightly softened. Add the turkey and sauté 5 minutes or until no longer pink, crumbling the meat with a spoon as it cooks. Add the beans, tomatoes, tomato sauce, corn, chili powder, cocoa powder and oregano. Bring to a boil. Reduce heat and simmer for15 minutes. Ladle into bowls and serve.

I also added some crushed peppers and extra chili powder to make it spicier.

Nutrition facts per serving:

Calories 484
Total Fat (g)12.8
Saturated Fat (g)2.5
Carbohydrate (g)54.5
Fiber (g)15
Protein (g)39