Cooking time (duration): 35

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Microformatting by hRecipe. ]]> http://cookbook.atlow.org/2009/11/22/chicken-pot-pie/feed/ 0 http://cookbook.atlow.org/2009/11/22/fire-roasted-bolognese-sauce/ http://cookbook.atlow.org/2009/11/22/fire-roasted-bolognese-sauce/#comments Sun, 22 Nov 2009 05:27:25 +0000 Nikulai http://cookbook.atlow.org/?p=101

Cooking time (duration): 15 – 30

Diet (other): Low calorie, Reduced fat

Number of servings (yield): 4

Meal type: dinner

Culinary tradition: Italian

Microformatting by hRecipe. ]]> http://cookbook.atlow.org/2009/11/22/fire-roasted-bolognese-sauce/feed/ 2 http://cookbook.atlow.org/2009/10/16/adobo-chicken/ http://cookbook.atlow.org/2009/10/16/adobo-chicken/#comments Fri, 16 Oct 2009 08:18:06 +0000 Nikulai http://cookbook.atlow.org/?p=81 Ingredients:

• 1 tablespoon vegetable oil
• 8 boneless skinless chicken thighs
• 2 cups chopped onion
• 5 minced garlic cloves
• 6 tablespoons low sodium soy sauce
• 3 tablespoons water
• 3 tablespoons white vinegar
• 2 tablespoons honey
• 1 bay leaf
• 3 cups cooked rice

Directions:

1. Heat oil over medium high heat.
2. Add chicken to pan and brown on each side.
3. Remove chicken and set aside.
4. Add onion to pan and cook until translucent.
5. While cooking, combine soy sauce, water, vinegar, honey, pepper and bay leaf.
6. Add garlic and cook for one minute, stirring frequently.
7. Return chicken to pan.
8. Add soy sauce mixture to pan.
9. Bring to a boil and then reduce heat to medium.
10. Cover and cook for 10 minutes or until chicken is done.
11. Remove cover, remove chicken and set aside.
12. Reduce and thicken sauce.
13. Discard bay leaf.
14. Serve over rice.

• Servings:  4 (2 thighs + 6 tablespoons of sauce)

• Calories: 485
• Fat: 15g
• Fiber: 2g

• 1boil in bag rice (~3.5 oz)
• 2 cans (~14 oz each) chicken broth
• 1 can (~13.5 oz) light coconut milk
• 2 tablespoons minced ginger
• 1 tablespoon soy sauce
• 1 teaspoon grated lime rind
• 1/2 teaspoon minced garlic
• 2 cups shredded cooked chicken
• 1/2 cup sliced scallion
• 2 tablespoons lime juice

Directions:

1. Cook rice per package directions.
2. Bring chicken broth and next five ingredients to a boil.
3. Add chicken and reduce heat.
4. Simmer uncovered for two minutes.
5. Stir in rice, scallion, and lime juice.

• Servings:  5 (1.5 cup each)

• Calories:  240
• Fat: 7g
• Fiber: 0.5g

• WW Points: 5

• 4 (6 ounce) boneless, skinless chick breast halves
• grated rind of two lemons
• 1 tablespoon olive oil
• 1 1/2 teaspoon dried oregano
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon water
• 2 minced garlic cloves
• 4 lemon halves

Directions:

1. Pound chicken breast halves to 1/4 inch thickness.
2. Combine lemon rind, oil, oregano, salt, black pepper, water, and garlic.
3. Rub lemon-oregano mix over both sides of chicken
4. Grill 3 minutes on each side or until done
5. Squeeze lemon juice over each breast half.

• Servings:  4

• Calories:  226
• Fat: 6g
• Fiber: 1g

• WW Points: 5

Ingredients:

• 2lb boneless skinless chicken thighs
• 4 cups low sodium chicken broth
• 8 whole peppercorns
• 1 bay leaf
• 1/2 cup low sodium soy sauce
• 2 cloves minced garlic
• 1 onion, chopped
• 1lb green beans, cut into bite sized pieces
• 3 carrots, cut into bite sized pieces
• 1 broccoli stalk, cut into bite sized pieces
• 1 cup sliced Chinese cabbage
• one package rice noodles

Directions:

1. Boil chicken thighs in broth with peppercorns, bay leaf and soy sauce until cooked.
2. Remove chicken thighs from broth and cut into bite sized pieces. Reserve broth. Set aside chicken.
3. Stir fry garlic & onions until thoroughly cooked.
4. Add chicken and cook to allow flavors to mingle.
5. Boil vegetables in broth until cooked but still firm. Remove from liquid.
6. Soak noodles in boiling water until soft enough to cut. Add to broth and cook.
7. When noodles are cooked, combine with vegetables & chicken.

Ingredients
    * 1 pound dry orecchiette or some other short pasta
    * 2 tablespoons olive oil
    * 4  leeks (white and light green parts only), thinly sliced
    * 1/2 teaspoon kosher salt
    * 1/2 teaspoon black pepper
    * 2  cloves garlic, finely chopped
    * 1  10-ounce package frozen peas, thawed
    * 3/4 cup heavy cream
    * 1 cup (4 ounces) grated Pecorino
    * 2 teaspoons lemon zest
    * 1/4 cup fresh mint leaves, torn

Directions
1. Cook the pasta according to the package directions.
2. Meanwhile, heat the oil in a large saucepan over medium heat. Add the leeks, season with the salt and 1/4 teaspoon of the pepper, and cook, stirring occasionally, until soft, about 7 minutes.
3. Add the garlic and peas and cook for 2 minutes more. Stir in the cream and 3/4 cup of the Pecorino. Simmer until the sauce has thickened slightly, about 4 minutes.
4. Drain the pasta and return it to the pot. Add the sauce, lemon zest, and mint and toss. Divide the pasta among shallow bowls and sprinkle with the remaining Pecorino and pepper.

Tip
Sugary and slightly crunchy, fresh peas are well worth the extra effort of shelling during the brief period in the spring when they’re available. You can use 2 pounds of fresh peas (2 cups shelled) in place of the frozen ones called for in this recipe.

• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• 1 teaspoon minced fresh ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon tumeric
• 1/4 teaspoon cinnamon
• 1/4 teaspoon salt
• 1 pound skinless boneless chicken thighs
• 1/4 cup low sodium chicken broth
• 1/4 cup dried apricot halves, chopped
• 2 pitted dates, chopped
• 1 tablespoon lemon zest
• 1 tablespoon water

Directions:

1. In a gallon size ziplock bag, combine the oil, garlic, ginger, cumin, paprika, tumeric, cinnamon, and salt.
2. Add chicken and seal the bag, turning to coat.
3. Refrigerate and marinate at least 1 hour.
4. Drain and discard the marinade.
5. Spray a non-stick skillet with cooking spray and heat on medium high heat.
6. Add chicken & broth; cook cover for 15 minutes.
7. Turn the chicken over.
8. Add the apricots, dates, lemon zest, and water.
9. Cook, covered, until chicken is done, about 15 minutes.
10. Add more water if needed to prevent sticking.

• Servings: 4
• Serving Size: 1 Thigh

• Calories: 202
• Fat: 8g
• Fiber: 1g

• WW Points: 5