N & L Cookbook

Posts Tagged ‘oil’

Ingredients

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

Ingredients:

• 1 cup(s) uncooked cornmeal, yellow
• 1 cup(s) all-purpose flour
• 2 tsp baking powder
• 3/4 tsp table salt
• 1/2 tsp baking soda
• 14 3/4 oz cream-style corn, canned
• 1/2 cup(s) buttermilk
• 2 large egg white(s)
• 2 tsp corn oil

Directions:

1. Preheat oven to 400ºF.
2. Coat an 8-inch square cake pan with cooking spray.
3. Combine cornmeal, flour, baking powder, salt and baking soda in a large bowl.
4. Mix well with a fork, then make a well in the center; set aside.
5. Combine creamed corn, buttermilk, egg whites and oil in a medium bowl; mix until blended.
6. Fold wet mixture into dry ingredients; mix until blended.
7. Pour batter into prepared pan and smooth the top.
8. Bake until a wooden pick inserted near the center comes out clean, about 20 minutes.
9. Allow to cool in pan on a wire rack for 10 minutes.
10. Remove from pan; cool completely before cutting into 8 squares.

• Servings:  8

• Calories:
• Fat:
• Fiber:

• WW Points: 3

Ingredients:

• 1 pound whole wheat capellini
• 2 teaspoons vegetable oil
• 1 large onion, sliced
• 1/4 cup chopped fresh parsley
• cooking spray
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions:

1. Cook the pasta according to the package.
2. Heat 1 teaspoon of the oil in a large non-stick skillet over medium high heat.
3. Add the onion and cook, stirring, until softened and golden, about 10 minutes.
4. Transfer the onion to a bowl and toss with the parsley.
5. Put the pasta in a large bowl and spray with cooking spray then toss well.
6. Add all but 1/3 cup of the onion mixture, the Parmesan, salt and pepper. Toss to combine.
7. Transfer to the skillet and press with a spatula to form a flat cake.
8. Cook over medium heat until golden brown and crusty, about 15 minutes.
9. Flip and cook other side until golden brown and crusty, about 5 more minutes.
10. Remove from skillet, top with remaining onions, and slice into 8 pieces.

• Servings: 8

• Calories: 236
• Fat: 3g
• Fiber: 5g

• WW Points: 4