Sweet and Sour Chicken

Sweet and Sour Chicken

YIELD: SERVES 4-6

Note: if you like extra sauce, double the sauce ingredients – pour half over the chicken and follow the recipe instructions; pour the other half in a small saucepan and cook the sauce on the stovetop at a simmer for 8-10 minutes until it reduces and thickens. Serve it on the side of the chicken.

INGREDIENTS

Chicken:
• 3-4 boneless, skinless chicken breasts (about 2 pounds)
• Salt and pepper
• 1 cup cornstarch
• 2 large eggs, beaten
• 1/4 cup canola, vegetable or coconut oil
Sauce:
• 3/4 cup granulated sugar
• 4 tablespoons ketchup
• 1/2 cup apple cider vinegar
• 1 tablespoon soy sauce
• 1 teaspoon garlic salt

DIRECTIONS

1. Preheat the oven to 325 degrees F.
2. Cut the chicken breasts into 1-inch pieces. Season with salt and pepper. Place the cornstarch in a gallon-sized ziploc bag. Put the chicken into the bag with the cornstarch and seal, tossing to coat the chicken.
3. Whisk the eggs together in a shallow pie plate. Heat the oil in a large skillet over medium heat until very hot and rippling. Dip the cornstarch-coated chicken pieces in the egg and place them carefully in a single layer in the hot skillet.
4. Cook for 20-30 seconds on each side until the crust is golden but the chicken is not all the way cooked through (this is where it's really important to have a hot skillet/oil). Place the chicken pieces in a single layer in a 9X13-inch baking dish and repeat with the remaining chicken pieces.
5. Mix the sauce ingredients together in a medium bowl and pour over the chicken. Bake for one hour, turning the chicken once or twice while cooking to coat evenly with sauce. Serve over hot, steamed rice.

Recipe Source: Mel’s Kitchen Cafe original recipe

*This chicken turned out delicious, served over brown rice and with broccoli 

Mandarin Broccoli Salad-(cooked dressing)

Mandarin Broccoli Salad

YIELD: SERVES 6-8 AS A SIDE DISH

INGREDIENTS

Dressing:
• 2 large eggs
• 1 teaspoon cornstarch
• 1/4 cup white wine or red wine vinegar
• 1/4 teaspoon salt
• 1/3 cup granulated sugar
• 1 teaspoon dry mustard
• 1/4 cup water
• 1/2 cup plain yogurt or mayonnaise
Salad:
• 4-5 cups broccoli florets, chopped
• 8 slices bacon, cooked, drained and chopped
• 1/2 cup slivered almonds, toasted
• 1/4 - 1/2 cup finely diced red onion
• 1/2 cup craisins
• 10 ounce can mandarin oranges, drained well

DIRECTIONS

1. For the dressing, combine the eggs, cornstarch, vinegar, salt, sugar, mustard, and water together in a medium saucepan. Whisk well. Bring the mixture to a boil over medium heat, whisking constantly, until it bubbles and thickens - it should be the consistency of pudding (take care not to heat too high or stop whisking or there might be small bits of cooked egg in the mixture).
2. Remove from heat and let cool 10 minutes. Stir in the yogurt or mayonnaise and let cool completely.
3. Toss all the salad ingredients together in a large bowl. Stir in the dressing and toss lightly until all the ingredients are covered with dressing.
4. Cover the bowl with plastic wrap and refrigerate for at least 1-2 hours before serving

Source: Melskitchencafe

*This homemade egg dressing is so delicious! I mixed it in with plain yogurt and substituted sesame seeds, and didn't have craisins on hand. 

Loaded Broccoli Cheese and Bacon soup

INGREDIENTS

• 3 cups low-sodium chicken broth
• 1 cup peeled and chopped carrots, diced small
• 1 cup chopped celery, diced small
• 3 cups peeled and chopped potatoes, diced small
• 1/2 cup finely chopped onion
• 4-5 cups broccoli crowns, diced small (about 2 heads of broccoli)
• 4-6 slices bacon, chopped
• 3 tablespoons butter
• 1/3 cup flour
• 3 cups milk
• 4 cups shredded sharp cheddar cheese (about 16 ounces)
• 1 teaspoon salt (didn't add salt)
• 1/2 teaspoon pepper
• 1 teaspoon dried mustard

DIRECTIONS

1. In a large saucepan, combine the chicken broth, carrots, celery, potatoes and onion. Bring the mixture to a boil, cover and simmer for 10 minutes, until the vegetables are starting to get tender.
2. Add the chopped broccoli. Cover and simmer for another 10 minutes. The pan is going to be very full of vegetables and it might seem like it isn't "soupy" enough since the vegetables overpower the broth but I promise it will all work out when you add the cheese mixture.
3. In a separate medium saucepan, saute the bacon until golden and crisp. Remove the bacon to a paper towel-lined plate. Drain the grease and wipe out the saucepan.
4. Melt the butter (in the same saucepan you cooked the bacon in) over medium heat. Whisk in the flour and cook for 1-2 minutes until golden, stirring constantly. Gradually whisk in the milk and cook until the mixture is bubbling and is slightly thickened, 5-7 minutes.
5. Stir in the cheddar cheese one handful at a time, adding another handful after the cheese that has been added has melted. Stir in the salt, pepper and dry mustard.

• Slowly stir the cheese sauce into the hot broth and vegetables, whisking to combine well. Stir in the reserved bacon and add additional salt and pepper to taste, if needed. If you want the soup a bit thinner, stir in a little extra broth or milk a bit at a time until you get the consistency you are looking for.                                                                                                                                                                                                                                                   
• Source: Melskitchencafe                                                                                                             *eric fav, esp with bacon                                                                                   

Flourless Chocolate chip Blondies

Flourless Chocolate Chip Blondies

Servings: 16

 

Ingredients:

1 can (15 oz.) chickpeas, rinsed and drained

½ cup all natural peanut or almond butter

1/3 cup pure maple syrup or agave

2 tsp. vanilla

½ tsp. salt

¼ tsp. Baking powder

¼ tsp. baking soda

1/3 cup + 2 tbsp. chocolate chips

Sea salt, to taste

Instructions:

1.       Preheat oven to 350 degrees and spray 8x8-inch pan with nonstick spray

2.       In a food processor, add all ingredients except chocolate chips and process until batter is smooth.  Fold in 1/3 cup chocolate chips

3.       Spread batter evenly in prepared pan and then sprinkle 2 tbsp. of chocolate chips on top.  Bake for 20-25 minutes or until toothpick comes out clean and edges are slightly brown

4.       Cool pan for 20 minutes on wire rack.  Sprinkle with sea salt and then cut into squares

Nutrition Information (per square (1/16^th recipe)):

Calories	120
Protein(g)	3.5
Fat(g)	6
Carbs(g)	13.5

source: total health and fitness

I made these, and they are o.k.  Not very sweet, would be better to try sea salt on top.

Peanut Noodles w/ shredded chicken and vegetables

Peanut Noodles with Shredded Chicken and Vegetables

Servings: 6

Ingredients:

1 lb. boneless, skinless chicken breasts

½ cup smooth natural peanut butter

2 tbsps. reduced-sodium soy sauce

2 tsps. minced garlic

1 ½ tsps. chile-garlic sauce, or to taste

1 tsp. minced fresh ginger

8 ounces whole wheat spaghetti

1-12 oz. bag fresh vegetable medley, such as carrots and broccoli

Equipment:

Skillet or Saucepan and Pot (for boiling noodles)

Instructions:

1.      Put a large pot of water on to boil for cooking pasta

2.      Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to boil.  Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle (appx. 10 to 12 minutes).  Transfer the chicken to a cutting board and shred into bite-size strips

3.      Whisk the peanut butter, soy sauce, garlic, chili-garlic sauce and ginger in a large bowl

4.      Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions.  Add vegetables and cook until the pasta and vegetables are tender, 1 minute more.  Drain, reserving 1 cup of the cooking liquid.  Rinse the pasta and vegetables with cool water to refresh.  Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat.  Serve warm or chilled.

Nutrition Information (per 1/6 recipe; ~1 ½ cups):

Calories	363
Protein(g)	29
Fat(g)	12
Carbs(g)	36

Source: total health and fitness

Chocolate Chia Parfait

Chocolate Chia Parfait

Servings: 6

 

Ingredients:

2 cups unsweetened almond milk

2 tbsp. unsweetened cocoa powder

½ cup plain Greek yogurt (0% fat)

Vanilla Crème stevia, to taste (or sweetener of choice)

½ cup chia seeds

1 ½ cup sliced strawberries

½ cup chopped pistachios

Equipment:

Blender and small container (Pyrex)

Instructions:

1.       In a blender, combine the milk, cocoa, yogurt and stevia.  Transfer mixture to a container.  Stir in chia seeds.  Cover and let refrigerate overnight or for at least 2 hours.  Stir again before serving.

2.       Once ready to serve, divide mixture into 6 small bowls.  Layer with sliced strawberries and chopped pistachios.  Enjoy!

Nutrition Information (per serving):

Calories	188
Protein(g)	9
Fat(g)	12
Carbs(g)	18

Source: total health and fitness

Creamy Spinach Dip

Creamy Spinach Dip

Servings: 10 (each serving ~1/4 cup)

Ingredients:

1 small shallot, peeled

1 5-ounce can water chestnuts, rinsed

½ cup reduced-fat cream cheese

½ cup low-fat cottage cheese

¼ cup nonfat plain yogurt

1 tbsp. lemon juice

½ tsp. salt

Fresh ground pepper, to taste

6 ounces baby spinach

2 tbsp. chopped fresh chives

Equipment:

Mixing bowl and food processor

1.      Pulse shallot and water chestnuts in a food processor until coarsely chopped.  Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined.  Add spinach and chives and pulse until incorporated.  Serve with veggies of choice!

Nutrition Information (per 1/4 cup):

Calories	54
Protein(g)	4
Fat(g)	3
Carbs(g)	4

Source: Total health and fitness