GINGER-TERIYAKI RICE BOWLS

This dish uses leftover rice and vegetables for a quick, healthy rice bowl.  One serving is 343 calories.  Recipe courtesy The Food & Mood Cookbook.


3 skinless, boneless chicken breasts, rinsed and patted dry
1 1/2 cups commercial teriyaki sauce (ginger-teriyaki sauce works best)
1 tablespoon fresh ginger, peeled and minced
1 teaspoon hot pepper flakes
4 cups cooked, cold rice, mixed with 1 teaspoon sesame oil
1/3 cup fat-free chicken broth
4 cups coleslaw mix
1 cup cooked broccoli, chopped
1 cup clean bean sprouts (optional)
1/2 cup carrots, peeled and shredded
1/2 cup green onions, thinly sliced
1/2 cup fresh cilantro, chopped
cooking spray

Place chicken in a large plastic ziploc bag, seal, and set aside.

In a small bowl, mix teriyaki sauce, ginger and pepper flakes.  Pour 1/2 cup teriyaki sauce mixture into ziploc bag with chicken.  (Save remaining 1 cup teriyaki mixture.)  Seal.  Turn to distribute marinade.  Place in refrigerator until ready to grill (up to 24 hours).

In a large bowl, add cold rice mixed with sesame oil.  Set aside.

In a large skillet over medium-high heat, add chicken broth.  Bring to a simmer, add coleslaw mix, and cook quickly, until tender-crisp, approximately 2 minutes.  Remove from heat.  Add to bowl of rice, toss well.  Add remaining ingredients (except cooking spray) and reserved 1 cup of teriyaki mixture.  Mix well.  Set aside.

Spray grill with cooking spray and heat to medium-high.  Remove chicken from marinade (discard marinade).  Place chicken on grill, close lid.  Cook for about 5 minutes on each side or until juices run clear.  Remove from grill.  Slice into thin strips.

Spoon rice mixture into 6 bowls, top with several slices of chicken, and serve.  YIELD:  6 servings

BAKED SWEET & SOUR CHICKEN

This is an easy, low-cal dinner that you can freeze for later if you want.  I made it for dinner last night and for the six of us, I doubled the recipe.  If you use pork, cook in the oven for 1 hour, or until the pork is very tender.

2 pounds chicken breast (or 2 lbs lean pork), cubed
2 tablespoons oil
1 20 oz. can pineapple chunks
1 1/4 cups ketchup
1 tablespoon brown sugar
1 tablespoon cider vinegar
1 large green bell pepper
1 medium onion
3 medium carrots, sliced 1/4 inch

In a large skillet, in two batches, saute cubed chicken or pork in oil over high heat until browned on all sides.

Drain pineapple chunks, reserving juice.  In a medium size saucepan, over medium heat, cook juice from pineapple chunks with ketchup, brown sugar, and vinegar until hot and flavors have blended, about 5 minutes.  Remove from heat.

Cut bell pepper and onion into 1/2 inch pieces.  Add these cut vegetables and the carrots to the sweet and sour sauce.  Add the browned chicken/pork to the vegetables and sauce and then put into a 9 x 13 baking dish.  Cover with foil and bake in 350 degree oven for 35 minutes for chicken, 1 hour for pork.  Remove from oven and add pineapple chunks.  Serve over rice.

**If freezing, allow to cool and place in storage containers.  When ready to eat, thaw, then heat in the microwave or on the stovetop.  YIELD:  4 servings

GRILLED CHICKEN w/ PLUM CHUTNEY

This chutney is really good.  I mean REALLY good.  Make it in the summer when plums are in season.  It brings grilled chicken to a whole new level.  You could also put it on pork chops, pork tenderloin, or eat it with a spoon right out of the pan.  Recipe courtesy of Everyday Food Magazine.


4 boneless, skinless chicken breasts halves (or chicken thighs)
coarse salt and ground pepper
1 tablespoon olive oil
1/2 medium red onion, chopped
1/2 jalapeno chile (ribs and seeds removed for less heat, if desired), chopped
4 red plums (about 1 pound), halved, pitted, and cut into 1/2-inch pieces
1/3 cup packed light brown sugar
2 tablespoons cider vinegar
3/4 teaspoon curry powder
1/4 teaspoon ground ginger

Pound chicken to an even thickness.  Season with salt and pepper.  Grill until done and transfer to a plate.

Meanwhile, to make chutney:  To a skillet, add 1 tablespoon olive oil, onion and jalapeno; cook until softened, about 3 minutes.  Increase heat to medium-high; add plums, sugar, vinegar, curry powder, ginger and 1/4 cup water.  Bring to a boil; reduce to a simmer and cook until plums are softened and liquid is slightly syrupy, about 8 minutes.  Serve chicken with chutney spooned on top.  YIELD:  4 servings

PAPAYA BLACK BEAN SALSA

This is a salsa that I make quite often because I love it so much!  You can substitute mango for the papaya which I actually like a little better.  Canned black beans make this sweet, hearty salsa a cinch to make.  A lot of times when I make a salsa, I just add ingredients until it looks good and colorful, adding more of this and a little less of that.  Use the recipe as a guide and do what you want with it! Recipe courtesy of Gourmet Meals in Minutes

1 cup canned black beans, drained and rinsed
1 papaya or mango, diced
2 red peppers, diced
1 red onion, diced
1 jalapeno, minced
1/4 cup cilantro, chopped
1/4 cup olive oil
3 tablespoons lime juice
2 teaspoons salt, or to taste

Combine all of the ingredients and adjust the seasoning with salt and pepper.  Serve with tortilla chips.  YIELD:  8 servings

ASPARAGUS-ROMANO FRITTATA

From Good Housekeeping Drop 5 lbs


12 large eggs
3/4 cup grated Romano cheese
1/2 cup reduced-fat (2%) milk
3/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon butter
1 pound asparagus, cut into 1-inch pieces
1 bunch green onions, thinly sliced

Preheat the oven to 375 degrees.

In a medium bowl, beat the eggs, Romano, milk, 1/2 teaspoon salt and 1/8 teaspoon pepper with a whisk.

In a 12-inch nonstick skillet with an oven-safe handle, melt the butter on medium-high heat.  Stir in the asparagus and the remaining 1/4 teaspoon salt, and cook 4 minutes.  Add the green onions, and cook 2 minutes, stirring often.  Spread the vegetable mixture evenly in the skillet.

Reduce the heat to medium-low.  Pour the egg mixture into the skillet and cook without stirring until the mixture starts to set around the edge, 4 to 5 minutes.  Place the skillet in the oven and bake until set, about 10 minutes. Invert the frittata onto a serving plate and cut into wedges.  YIELD:  6 servings

MANGO GREEN TEA SMOOTHIE

From www.thegraciouspantry.com


1 cup mango
2 cups spinach
1 cup brewed and cooled green tea
1 medium banana
1 cup fresh pineapple

Blend and serve.

FRENCH BREAD PIZZA

From Ellie Krieger


one 8-ounce whole grain French baguette (about 12 inches long)
1 cup marinara sauce
2 cups lightly packed arugula leaves, coarsely chopped (I'm sure you could use spinach or any green)
1 cup grated part-skim mozzarella cheese (4 ounces)
1/4 cup freshly grated Parmesan cheese (3/4 ounce)

Preheat the oven to 425 degrees.  Line a baking sheet with foil.

Cut the bread in half lengthwise, then cut each half crosswise into 4 pieces.  Scoop out the soft center of the bread and discard.

Place the bread, scooped side up, onto the prepared baking sheet.  Spread 2 tablespoons of sauce on each piece.  Top with the arugula, then the mozzarella and Parmesan cheeses.  Bake until the bread is toasted and the cheese is melted and bubbling, about 12 minutes.  YIELD:  4 servings

**You could use the bread you scooped out for whole wheat bread crumbs.