Week of September 30, 2012

Cooking with Chilies

Chicken Poblano Stew
Serves 6

1 tablespoons olive oil
1 1/2 pounds boneless skinless chicken thighs, cut into 1-inch chunks
1/2 teaspoon Kosher salt
1/4 teaspoon ground black pepper
4 cloves garlic, minced
2 poblano peppers, seeded and diced
1 large onion, diced
1 tablespoon ancho chile powder
1 teaspoon ground cumin
4 cups low sodium chicken broth
1 - 7 ounce can fire-roasted green chiles, drained and rinsed
1 large baking potato, peeled and cubed small
Chopped cilantro for garnish

Heat the oil over medium-high heat in a large heavy-bottomed pot. Sprinkle the chicken with salt and pepper. Brown the chicken on both sides, for a total of 6 minutes. Transfer to a plate.

Saute the garlic, poblano peppers and onions. Add the ancho chile powder, cumin and some salt and pepper to the pot, and saute until tender, about 4 minutes. Return the chicken to the pot and stir in the chicken stock, green chiles and potatoes. Bring to a boil, then reduce to a simmer, and cook over medium heat, stirring occasionally, until the potatoes are tender and the chicken is cooked through, 25 minutes.

Serve in bowls topped with cilantro.

Per Serving: 182 Calories; 5g Fat (25.2% calories from fat); 1g Saturated Fat; 22g Protein; 13g Carbohydrate; 2g Dietary Fiber; 54mg Cholesterol; 576mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

 

Week of September 16, 2012

Sweet and Savory Salad

Peppered Chicken Pear Salad
Serves 4

• 6 cups torn mixed salad greens
• 1-1/4 cups sliced cooked chicken
• 1 cup chopped sweet red pepper
• 1 ripe pear, peeled, cored and sliced
• 1/4 teaspoon fresh ground black pepper
• 1/2 cup lite ranch salad dressing

Divide salad greens among four plates. Top with chicken, red pepper and pears. Sprinkle with pepper; serve with salad dressing. Yield: 4 servings.

Per Serving: 244 Calories; 6g Fat (22.4% calories from fat); 1g Saturated Fat; 29g Protein; 18g Carbohydrate; 3g Dietary Fiber; 78mg Cholesterol; 441mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat

 

Week of September 9, 2012

How to Peel and Devein Shrimp

Week of September 2, 2012

With our hectic lifestyles, healthy choices sometimes go by the wayside since they are not always the easiest to implement.

But sometimes easy and healthy can co-exist. Here is one of my favorite salad dressings that is really really fast and easy to make and made of ingredients you usually have in the pantry and refrigerator.

Easy Honey Dijon Dressing
Serves 4 (2 tablespoons each serving)

• 6 tablespoons low fat mayonnaise (we used Hellman's)
• 2 tablespoons Dijon mustard
• 2 tablespoons honey

In a bowl, combine the mayonnaise, mustard and honey; mix well. Store in refrigerator. Serve over salad. Yield: about 1/2 cup dressing.

Per Serving: 60 Calories; 2g Fat (26.9% calories from fat); trace Saturated Fat; trace Protein; 11g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 287mg Sodium. Exchanges: 0 Lean Meat; 0 Fat; 1/2 Other Carbohydrates.