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