www.fitfoodbyal.com: 04/01/2012

Wednesday, April 25, 2012

Tonight is sesame & ginger chicken over black rice noodles with sauteed red peppers and carrots in a light teriyaki sauce~

I used:

4 chicken breasts

2 stalks of chives

Small piece of ginger root (or ground ginger in the jar)

1 tablespoons chopped or minced garlic

4 tablespoons teriyaki sauce

1 large freezer bag for marinating

1 red pepper sliced

1 Tablespoon soy sauce (low sodium or regular this step can be omitted )

2 large carrots (grated or finely chopped-shredded will work great too)

Cook rice noodles or pasta as directed and set aside

Marinate chicken breast for 4-24 hours in teriyaki/ginger mix

You can use regular rice noodles,rice or pasta for this dish

After chicken has marinated cook on medium heat in a non stick skillet (save marinade in zip lock bag

Remove chicken from pan and add carrots, diced peppers, scallions and grated ginger

Let cook for 4-5 minutes and add a little bit of remaining marinade to pan to create sauce and add chicken back to pan

Cook additional 2 minutes until warmed through...slice chicken and serve over pasta, rice or rice noodles

Tuesday, April 24, 2012

Turkey meatloaf bites with yellow squash & onions topped with spinach and cauliflower mashed potatoes

You will need:
1-1.25 lean ground turkey breast (if you choose you can use regular ground turkey breast which had 8 grams of fat per serving vs 1.5 grams of in ground turkey breast)
1 yellow or white or white onion diced
1 clove of garlic minced
1 yellow squash finely diced
1 cup of chopped frozen spinach (or fresh)
1 cup cauliflower fresh or frozen
1 egg
salt /pepper
1/2 cup milk or sour cream (for mashed potatoes)
Butter or butter substitute (optional)
2 tbsp. bread crumbs (regular or italian)
1 can chicken broth or soup base (optional -it just adds more flavor)
1 baked potato or instant mashed (chopped and boiled-or use one cup of instant mash potatoes for convenience and follow instructions)
Pre heat oven to 350

In a non stick skillet with one tablespoon of olive oil add diced onion, squash and garlic.

In a medium to large pot fill three quarters of the way full and add can of chicken both and add water to meet the three quarter mark. Or add soup base to water to taste.

Bring water to a boil and add cauliflower. Boil for 8-10 minutes (or until cauliflower is able to mash with a fork easliy)

After onions, squash and garlic are cooked let cool and mix raw turkey, egg, bread crumbs, garlic, squash and onions.

In a muffin tin coated with cooking spray fill each tin packed with turkey mixture packing in tightly.

Bake for 30 mintues

While turkey is baking add spinach to a warm pan and cook for a few mintues and salt and pepper to taste.

When cauliflower is cooked/soft turn off heat and set aside (reserve liquid to use for the mashed potatoes)

In a seperate bowl add liquids you need to the instant mashed potatoes or begin to mash the boiled potatoes if you are making from scratch (using low fat sour cream or butter if fat content is not an issue). After you have the mashed potaotes to the consistency you like witht he milk and sour cream add the cauliflower to the mashed potatoes and mash with a fork until well blended. If needed, use the liquid from the cauliflower boil to add to the potato mixutre until desired consistency.

Remove turkey meatloaf from oven and and top with spinach. Add a spoonful (or pipe) the mashed potatoes on top of teh spinach and serve.