Chicken Curry with Tomatoes and Onions in 30 min!
If you LOVE flavor and aren’t afraid to go a little International this is a great dish that is UNDER 400 calories per plate. AMAZING dish. The recipe includes chicken sauteed with onions, cooked in a curry paste with diced tomatoes over rice. You can also go vegetarian and use Tofu instead which will instantly soak up the flavors of the curry paste.
These ingredients are enough for a two person dinner -
Ingredients:
2tbsp of Curry Paste (I use mild red curry paste) 1/2 onion chopped
2tbsp of Olive Oil 3/4 cup of water
1 1/2 cups of chopped boneless skinless chicken or firm tofu
1 bag of 90 second rice (I use Uncle Ben’s Wild Brown Rice)
1 cup of diced canned tomatoes (I used the ones with garlic, oregano and basil)
Directions:
- Sautee onion in oil for two minutes, throw in chicken and brown/ or tofu and warm through
- Add the curry paste and cook for two minutes, stir frequently if using chicken. Stir gently if using tofu for one minute. (using a flipper or spatula works better with tofu so it doesn’t fall apart)
- Add tomatoes and water, turn to a simmer and cook for 15 min or until chicken is cooked through. IF using tofu simmer till all ingredients are piping hot and serve.
- Cook Rice, place in bowl and pour chicken curry over rice (make sure to let the liquid in the bowl as well so the rice will have great flavor)
VOILA!
Prep Time: 10 min. (chopping time)
Cook Time: 20 min.
Calories: 400 per serving (one dish)
Sesame Ginger Chicken – Doubled as an Appetizer or Entree
This is one of my favorite recipes whether it is for a party (huge hit) or an entree for a family dinner. This is a LO CAL and LOW FAT dinner and it tastes fabulous. Use low sodium soy sauce for a more healthy choice. I took part of this recipe from “Greatest Ever Quick and Easy Recipes”
Ingredients:
- 1lb. boneless chicken breasts
Marinade:
-1 garlic clove, minced -1 shallot, chopped very finely
-2 tbsp. sesame oil -1 tbsp fish sauce or light soy sauce
- finely grated peel of 1 lime or 1/2 lemon -2 tbsp lime juice or lemon juice
- 1 tsp sesame seeds - 2tsp finely grated fresh gingeroot
-2tsp chopped fresh mint – salt and pepper
PRE-SOAKED wooden satay sticks if you are doing this for an appetizer
Directions:
1. Stir all Marinade Ingredients into a non-metallic bowl
2. Slice chicken breasts into chunks and cut any excess fat or skin off
3. Stir chicken and marinade together and chill for 2 hours for the flavors to sink in.
4. Skewer the chicken onto the bamboo sticks (make sure the stick are still drench otherwise they will burn). For an entree place on broiler pan and turn frequently or cook in a wok on medium high heat.
5. Cook in a medium-hot broiler for 8-10 min. and turn frequently.
6. Serve on platter with or without a dipping sauce as an appetizer or serve with Brown Rice as an entree
ENJOY!!
Prep Time: 18min
Cook Time: 8-10 min
Total: 26-28 min
Roasted Butternut Squash
This recipe isn’t that quick to roast but it’s a healthy delicious recipe that take minutes to prepare and it’s inexpensive!
Ingredients:
1 medium butternut squash
2 medium onions, cut into 1″ wedges
3 T. canola oil
1 t. salt
1 T. grated orange rind
½ t. ground nutmeg
½ t. dried rubbed sage
½ t. freshly ground pepper
½ c. dried cranberries
½ c. toasted walnuts
Directions:
Peel squash, cut in half lengthwise, and scoop out and discard seeds.
Cut squash into 1″ cubes and place in medium bowl. Add onions, oil, salt, orange rind, nutmeg, sage, and pepper.
Mix until veggies are coated evenly. Place in shallow baking pan.
Roast until tender and golden brown, about 45 minutes, stirring occasionally. Squash should be firm, not mushy.
Remove from oven and add cranberries and nuts, tossing lightly to blend.
Prep Time: 15 min
Cook Time: 45 min
Chicken, Rice and Asparagus Dish with Mushroom Sauce
Ingredients:
2 Boneless Chicken Breasts 1 can of mushroom soup
1 cup of sliced mushrooms 2 Bags of Uncle Ben’s Brown Chicken Rice
1 bundle of Asparagus 3 tbsp Olive Oil
Garlic Salt
Directions:
Rub Chicken with olive oil and garlic salt, place on George Foreman @ 375 degrees for 10min or bake after sauce is made.
Sauté mushrooms in 1 tbsp on olive oil; add mushroom soup once cooked through bring to boil, lower to a simmer.
If baking chicken, place in small baking dish and pour sauce on top and bake at 375 degrees for 20 min.
Heat oil and minced garlic in a skillet, add asparagus and sauté for 7 min.
Heat up Uncle Ben’s rice, layer rice on place add chicken on top then pour sauce over chicken and rice.
Serves 2
Prep Time: 15 min.
Cook Time: 20min
Swiss Steak Recipe
Ingredients:
1.5 lb of Chuck Roast 3 tbsp of Olive Oil
1/2 Cup of Wheat Flour 1 tsp garlic powder
1 tsp salt 1 tsp pepper
1 can tomato paste 1 small can diced tomato
1 onion chopped
Directions:
Mix flour, garlic powder, salt and pepper. Dredge chuck roast in flour and pound well with a meat mallet or the edge of a dish.
Heat 2 tbsp of oil in a skillet and sautee onion until soft. Remove and add the rest of the 2 tbsp of oil and brown chuck.
Add diced tomato and tomato paste and onions boil then lower to a simmer. Cover and cook for 1hour and 15 min at least.
Serve over mashed potatoes. (3 potatoes should serve 4)
Artichokes as an appetizer is an extremely good compliment to this dish
Serves 4
Prep Time: 10 min
Cook Time: 1hr 10min.
Next Week!
Next week I will be posting two of my favorite pork recipes complete with veggie dishes! mmmm yum!
Tip:
If you want a quick veggie dish chop up some roma tomatoes in big chunks with chunks of avocado and lightly sprinkle with sea salt. This makes a great quick side dish that is delicious and high in nutrients. Avacados do contain fat but they contain the “good” fat so don’t avoid them because of the “f” word, their pros way out weigh their cons!
Steak Stir Fry with Zucchini and Mushrooms
Ingredients:
~1 lb. of chopped steak ~1 zucchini sliced in quarters
~3/4 cup of sliced mushrooms ~1/2 – 1 onion chopped in large chunks
~4 chives thinly sliced ~2 cloves of garlic
~1 tbsp of Sesame seed oil ~1 tbsp of olive oil
Marinade
2 tbsp of Hoisin Sauce
2 tbsp Soy Sauce
1 tbsp lime juice
1 tbsp sesame or peanut oil
Directions:
Mix the marinade and chopped raw steak in a bowl, cover and refrigerate for the preferred amount of marinate time
Heat 1 tbsp of each oil and brown the garlic and half the chives in a wok or frying pan at med-high heat
Cook the steak until medium rare, 5 min max; set aside
Heat the rest of the oil, brown the other minced clove of garlic and remainder of chives stir fry the zucinni on medium heat, toss in the mushrooms and onions after 1 1/2 min. Stir fry until veggies are aldente, about 6-7min.
Toss in the cooked steak and any juices remaining in the bowl, on high sear stir-fry the ingredients for two mintute or until thoroughly heated.
Goes well with or on top of brown or veggie rice.
Serves 4
Prep time 15 min
Cook Time 15 min
