Archives for April 2016

 

 

 

 

 

 

 

 

 

 

Sticky Orange Thighs:

1/2 cup freshly squeezed orange juice
1 tablespoon granulated sugar
1 tablespoon brown sugar
1 tablespoon honey
1/4 teaspoon red pepper flake
1/2 cup low sodium chicken broth
1 teaspoon corn starch
2 tablespoons water
18 ounces boneless skinless chicken thighs, well-trimmed of all fat.
2 teaspoons vegetable oil
1/2 orange, sliced
3 Tablespoons Chives, minced
1/4 teaspoon salt
Pinch of Black pepper

Directions:

Preheat oven to 400 degrees F.

In a small saucepan over medium heat, add orange juice, honey, chicken broth, brown and granulated sugar and red pepper flakes. Bring to a bubble. Mix the corn starch with the 2 tablespoons of water to create a slurry. Add slurry to the mixture and turn down the heat, stir until slightly thickened, about 5 minutes.

Meanwhile, while the orange sauce is working, place a cast iron skillet over medium heat and add oil. Season chicken thighs with salt and pepper. Sear chicken thighs on one side for about 3-4 minutes and turn. Pour the orange sauce over the chicken and scatter sliced oranges on top. Slide skillet into the oven and bake for 20 minutes. Remove from oven, cool slightly, and top with freshly snipped chives.

Servings: 4 * Calories Per Serving: 335 * Fat: 11.8 g * Carb: 18 g * Fiber 0.7 * Protein: 37.7 g * Sugar: 14.3 g * Sodium: 267 mg * Cholesterol: 114 mg

 

 

 

 

 

 

 

 

 

 

Bean Sauce:
1 cup refried black beans
3/4 cup green enchilada sauce

Meat:
1/2 pound lean ground sirloin
1 teaspoon olive oil
1 Tablespoon hot sauce
1/2 Tablespoon chili powder
Pinch of Cayenne pepper
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon sea salt
1/4 teaspoon black pepper

Toppings:
4 ounces reduced fat cheddar cheese
1/4 cup Black olives
Shredded lettuce

Quick Fresh Salsa:
1 Jalapeno, chopped
3 Roma tomatoes, diced
1 Tablespoon cilantro, chopped
1/3 Red onion, diced
1 Tablespoon fresh lemon juice
Pinch of Salt & Pepper

Directions:
In a saucepan over medium heat, combine refried black beans and enchilada sauce. Bring to a bubble, stir until smooth, and then remove from heat. Set aside until ready to assemble pizzas.

In a non-stick skillet over medium heat, add the olive oil. When the oil is heated, add the ground sirloin, hot sauce and all seasonings. Break up meat with spatula as it cooks. When meat is cooked through and no longer pink, set aside to cool.

In a small bowl, add the chopped jalapeno, Roma tomatoes, cilantro, red onion, lemon juice, salt & pepper. Set aside.

Dough:
1 Cup flour
1 Cup Greek Yogurt
1 teaspoon baking powder
1/2 teaspoon salt

Directions:
Preheat oven to 425 degrees.

Mix dry ingredients in a bowl with a wooden spoon. Add Greek Yogurt and continue to stir until dough starts to come together. Move dough to a lightly floured surface and knead about 4-5 minutes, until yogurt is well-incorporated.

Divide dough into fourths and press dough into four 6-inch cast iron skillets.

Slide skillets into the oven for about 8-9 minutes so the dough will stand up to the sauce & toppings. Spread beans onto the crust, then sprinkle with meat and cheese and cook another 6 minutes, until cheese is melted and crust is slightly brown. Remove from oven and cool slightly. Add the remainder of the toppings and fresh salsa.

Servings: 4 (one individual pizza) * Calories Per Serving: 407 * Fat: 12.8 g * Carb: 47.9 g * Fiber 6.5 * Protein: 26.3 g * Sugar: 4.5 g * Sodium: 1395 mg * Cholesterol: 41 mg

 

 

 

 

 

 

 

 

 

 

Blackening Blend:

1/2 teaspoon Paprika

A pinch of cayenne pepper

1 teaspoon hatch chili powder

1 teaspoon ancho chili powder

1/2 teaspoon black pepper

1 teaspoon onion powder

1/2 teaspoon garlic powder

1/2 white pepper

1/4 teaspoon sea salt

Directions:
Mix all seasonings together in a small bowl.

Servings: 4 * Calories Per Serving: 9 * Fat: 0.3 g * Carb: 1.8 g * Protein: 0.4 g * Sodium: 131 mg * Cholesterol: 0 mg

Cod Sandwich:

Blackening Blend

4 cod filets (5-6 ounces each)

2 teaspoons olive oil

4 whole grain buns (130 calories or less per bun)

4 butter lettuce leaves

1 Roma tomato, sliced

Directions:
Heat the olive oil in a nonstick skillet over medium heat. Season each side of the cod filets with blackening blend and pan fry about 5-6 minutes per side, until cooked through. Set aside to cool. To assemble sandwich, place lettuce on bottom bun, followed by fish, tomato, and dollop of tartar sauce.

Servings: 4 * Calories Per Serving: 269 * Fat: 4.6 g * Carb: 26.4 g * Fiber 4.5 * Protein: 32.3 g * Sugar: 4.3 g * Sodium: 677 mg * Cholesterol: 62 mg

Jalapeno Tartar Sauce:

3 Tablespoons Low Fat Sour Cream

1 Tablespoons Low Fat Mayo

1 teaspoon fresh lime juice

1/2 tablespoon chopped pickled banana peppers

1/2 fresh jalapeno, stemmed, seeded, and minced

2 teaspoons fresh dill, chopped

Pinch of Pepper

Directions:
Stir all ingredients in a small bowl and refrigerate until ready to serve.

Servings: 4 * Calories Per Serving: 30 * Fat: 2.2 g * Carb: 2.6 g * Protein: 0.7 g * Sugar: 0.6 g * Sodium: 51 mg * Cholesterol: 6 mg