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Monday, May 23, 2011

Addendum to previous post with stir-fry recipe

It has come to my attention that listing ingredients does not constitute posting a recipe. Here's the stir fry recipe mentioned on May 21:
(Technically, this was a grilled kebabs recipe, but I didn't have any lighter fluid or charcoal. So I'll include both preparation techniques.)
Originally from the June 2011 "All You" Magazine. 

Chicken Kebabs with Yogurt-Tahini Sauce
1) In a bowl, whisk together 1/2 c. lemon juice, 1/2 c. canola oil, 4 tsp cumin, 2 tsp ground coriander, 2 tsp paprika, and 4 cloves garlic. Pour half into a separate bowl. Add chicken breast to (3 lbs or less, cut into 1 inch pieces) to one bowl. Add veggies (red bell peppers, 1/2 red onion, zucchini, and squash) and toss to coat. Chill, covered for 2 hours.
*2) In a bowl, whisk 1 c. plain greek yogurt, 2 tbsp tahini, 1 tbsp lemon juice, and 1/2 tsp salt. Cover and Chill. (I didn't make this, but I bet it's good.)*
3) GRILL: Place veggies and chicken on metal skewers. Pat dry and discard marinade. Grill over medium high heat, about 4-6 minutes per side until chicken is cooked through.  OR
STIR FRY: Umm... stir fry them. Put them over med-high heat and move them around until they are cooked.
Serve over brown rice, with sauce for dipping if you are into that.
Reserve left-overs veggies and chicken for tomorrow's salad.
(1/6 of recipe, including sauce, contains 291 cal, 14g fat, 67 mg chol, 2 g fiber, 32g pro, 10g carb, 485mg sod.)

Grilled Chicken Salad
Place 8 cups mixed greens in a shallow bowl. Arrange grilled veggies and meat on top. Add a cup of canned chickpeas (drained and rinsed) and feta cheese to taste (go easy on it if you are watching your salt). Mix together dressing (2 tbsp balsamic vinegar, 2 tsp Dijon mustard, 3/4 c. extra virgin olive oil, salt and pepper) and toss all together. The recipe also calls for kalamata olives.
(1/6 of recipe contains: 557 cal, 44g fat, 83mg chol, 4 g fiber, 33g pro, 20 mg carb, 1,133mg sod.)
**The total sodium count for this recipe is very high, so I didn't use the olives or the full half cup of feta, or put any salt in the dressing since there is salt in the mustard already and plenty of flavor in lemon juice and vinegar. I also picked no-salt-added chickpeas. I'm sure the recipe is very tasty as written, but I really didn't miss the extra salt at all. This will also bring down the fat, cholesterol, and calorie count slightly.)

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