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Send a Meal Blog

Friday, July 27 2018

Make this chutney with an extra bumper crop of cherry tomatoes. Spread it on anything from burgers to grilled cheese. It's a great way to sneak in some sweetness.

8 - slices of Texas toast
4 - 5 - tablespoons butter, melted
Tomato Peach Chutney
4 - slices thick sliced pepper bacon, cooked and halved
6 - 8 - ounces fresh mozzarella, sliced 1/4-inch thick
4 - crisp leaves of butter lettuce, center vein removed

Lightly brush one side of each slice of toast with melted butter. Place four slices, buttered sides down, on a cutting board. Spread each with 1/4 cup Tomato Peach Chutney. Layer on bacon, mozzarella, and lettuce. Top with remaining bread slices, buttered sides up.
Heat a grill pan over medium heat. Place sandwiches on heated pan. Cook 2 to 3 minutes on each side or until golden, turning once.

*If desired, use a panini press for the sandwiches.

Place any remaining chutney in an airtight container. Cover and store in the refrigerator up to 5 days.

Tomato Peach Chutney
1 - medium sweet onion, chopped (1/2 cup)
2 - tablespoons minced garlic
2/3 - cup water, divided
3 - cups large cherry tomatoes
2 - medium peaches, peeled, pitted and coarsely chopped (1 1/2 cups)
2 - tablespoons cider vinegar
2 - tablespoons packed brown sugar
1 - teaspoon sea salt or kosher salt
1/4 - teaspoon crushed red pepper

 In a large skillet over medium-high heat, cook the onion and garlic with 1/3 cup water for 5 minutes until softened. Add the tomatoes. Cook 5 to 7 minutes more until the skins break and they start to pop. Using a potato masher or the back of a wooden spoon, gently smash the tomatoes, releasing their juice. Add peaches, remaining 1/3 cup water, vinegar, brown sugar, salt, and crushed red pepper. Bring just to boiling, stirring to dissolve sugar; reduce heat. Simmer, uncovered, 10 to 15 minutes or until mixture thickens slightly, stirring occasionally.

NUTRITION FACTS (Ultimate Bacon Sandwich)
Per serving: 527 kcal , 28 g fat (15 g sat. fat , 1 g polyunsaturated fat , 5 g monounsaturated fat ), 71 mg chol. , 1160 mg sodium , 49 g carb. , 3 g fiber , 12 g sugar , 19 g pro.

Posted by: AT 02:16 am   |  Permalink   |  Email
Thursday, April 19 2018

Take your holiday roast on a flavor trip to the Mediterranean by way of this platter of pita nachos. Topped with shredded turkey, lemon-scented plain yogurt, crumbled feta, pomegranate seeds, and fresh mint, this sheet pan meal is hearty and colorful enough to satisfy at dinnertime.

4 - pita bread pocket rounds
2 - tablespoons olive oil
1  - teaspoon ground cumin
1/2 - teaspoon salt
1 - cup plain nonfat yogurt
1 - teaspoon lemon zest
2 - tablespoons lemon juice
2 - cups shredded cooked turkey
3/4 - cup crumbled feta cheese
1/3 - cup pomegranate seeds
1/4 - cup chopped fresh mint leaves

Preheat oven to 350 degrees F. Split each pita bread into two rounds; cut each into six wedges. Place in a single layer on two baking sheets. In a small bowl stir together olive oil, cumin, and salt; brush wedges with mixture. Bake 12 minutes or until crisp and light brown. Cool slightly.

Meanwhile, make yogurt sauce: In a small bowl combine yogurt, lemon zest, and lemon juice. Season with salt and black pepper.
Pile toasted pitas on one baking sheet. Top with turkey and feta. Return to oven. Bake 10 minutes or until warmed through. Remove from oven. Drizzle with half the yogurt sauce. Top with pomegranate seeds and mint. Pass remaining sauce.
NUTRITION FACTS (Turkey Pita Nachos with Pomegranate and Mint )

Per serving: 456 kcal , 16 g fat (6 g sat. fat , 2 g polyunsaturated fat , 7 g monounsaturated fat ), 97 mg chol. , 689 mg sodium , 42 g carb. , 2 g fiber , 8 g sugar , 33 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Sunday, November 12 2017

Cozy up to a bubbly baked pasta hot out of the oven. With easy weeknight dinners as well as global pasta bakes that bring the flavors of Italy, India, and beyond to your dinner table, we have a baked pasta for every occasion. So grab your fork and knife -- these delicious pasta bakes won't last long!


12 - dried manicotti shells
2 - tablespoons olive oil
1/2 - cup chopped onion (1 medium)
4 - cloves garlic, minced
2 - 14 1/2 ounce cans diced fire-roasted tomatoes, undrained
1/3 - cup dry red wine
2 - tablespoons tomato paste
2 - cups chopped cooked turkey (about 10 ounces)
1 - cup shredded mozzarella cheese (4 ounces)
3/4 - cup ricotta cheese
1/2 - of an 8-ounce tub cream cheese spread with chive and onion
1/4 - cup grated Parmesan cheese
1 - teaspoon dried basil, crushed
1/2 - teaspoon dried oregano, crushed
1/4 - teaspoon salt
1/4 - teaspoon ground black pepper


Cook manicotti according to package directions; drain. Rinse with cold water; drain again. Meanwhile, for sauce, in a medium saucepan heat oil over medium-high heat. Add onion and garlic; cook until onion is tender, stirring occasionally. Stir in tomatoes, wine, and tomato paste. Bring to boiling; reduce heat. Simmer, covered, for 30 minutes.

Meanwhile, for filling, in a large bowl combine turkey, 1/2 cup of the mozzarella cheese, the ricotta cheese, cream cheese spread, Parmesan cheese, basil, oregano, salt, and pepper.

Using a small spoon, carefully fill each manicotti shell with about 1/4 cup of the filling. Arrange filled shells in an ungreased 3-quart rectangular baking dish. Pour sauce over shells. Sprinkle with the remaining 1/2 cup mozzarella cheese. Cover with foil. (To serve today, omit Step 4. Continue as directed in Step 5, except bake for 30 to 35 minutes.)

Chill for 2 to 24 hours.
Preheat oven to 350 degrees F. Bake, covered, about 45 minutes or until heated through. Let stand, covered, for 10 minutes before serving.

NUTRITION FACTS (Make-Ahead Turkey Manicotti)

Per serving: 503 kcal , 22 g fat (11 g sat. fat , 2 g polyunsaturated fat , 6 g monounsaturated fat ), 83 mg chol. , 777 mg sodium , 42 g carb. , 2 g fiber , 30 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, April 20 2017


3 - tablespoons butter or margarine, softened
8 - slices dark rye or pumpernickel bread
3 - tablespoons bottled Thousand Island or Russian salad dressing
6 - ounces thinly sliced cooked corned beef, beef, pork, or ham
4 - slices Swiss cheese (3 ounces)
1 - cup sauerkraut, well drained


Spread butter on one side of each bread slice and salad dressing on the other. With the buttered side down, top four slices with meat, cheese, and sauerkraut. Top with remaining bread slices, dressing side down.

Preheat a large skillet over medium heat. Reduce heat to medium-low. Cook two of the sandwiches at a time over medium-low heat for 4 to 6 minutes or until the bread is toasted and the cheese is melted, turning once. Repeat with the remaining sandwiches.

Makes 4 sandwiches
Nutrition Facts (Reuben Sandwiches)
Per serving: 487 kcal cal., 29 g fat (13 g sat. fat, 4 g polyunsaturated fat, 10 g monounsatured fat), 89 mg chol., 1509 mg sodium, 36 g carb., 5 g fiber, 7 g sugar, 20 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Tuesday, April 11 2017


3/4 - cup shredded broccoli slaw
1/3 - cup cooked whole grain spaghetti
1/3 - cup snow peas, halved
2 - ounces cooked shrimp
2 - teaspoons golden raisins
2 - tablespoons sliced green onion
1 - teaspoon toasted sesame seeds
1 - tablespoon low-fat sesame-ginger salad dressing
1 - tablespoon orange juice
1/2 - of a small orange, cut into wedges


In a serving container layer broccoli slaw, spaghetti, snow peas, shrimp, and raisins. Stir together salad dressing, orange juice, and sesame seeds; drizzle over salad. Top with green onions and serve with orange wedges.
Nutrition Facts (Shrimp and Broccoli Noodle Bowl)

Per serving: 260 kcal cal., 5 g fat (1 g sat. fat, 2 g polyunsaturated fat, 1 g monounsatured fat), 107 mg chol., 236 mg sodium, 37 g carb., 7 g fiber, 17 g sugar, 20 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 09:10 am   |  Permalink   |  Email
Wednesday, December 14 2016


3 - green onions
1/2 - 6 ounce package refrigerated cooked chicken breast strips
1/2 - of a medium green sweet pepper, seeded and cut up
3 - tablespoons rice vinegar
1 - teaspoon sesame oil or olive oil
1/4 - 1/2 - teaspoon black pepper
1/4 - teaspoon crushed red pepper (optional)
1 - cup shredded cabbage
2 - tablespoons water
2 - tablespoons reduced-sodium soy sauce
8 - leaves butterhead (Boston or Bibb) lettuce (about 1 small head)

Trim off and discard root ends of green onions. Cut off and slice green tops and set aside. In a food processor combine white parts of the green onions, the chicken breast, sweet pepper, 1 tablespoon of the vinegar, the oil, black pepper and, if desired, crushed red pepper. Cover and pulse with several on-off turns until chicken mixture is finely chopped. Transfer to a medium bowl. Add cabbage and toss to combine. Divide chicken mixture into four individual microwave safe container; chill.

For the dipping sauce, in a small bowl combine sliced green onion tops, the remaining 2 tablespoons vinegar, the water, and soy sauce. Divide among 4 small containers.

From the Test Kitchen

Pack chicken mixture, lettuce, and dipping sauce separately in insulated container with ice packs. To serve, cover bowl of chicken mixture with vented plastic wrap. Microwave on 100% power (high) for 45 to 60 seconds or until heated through, stirring once halfway through cooking. Spoon a rounded 2 tablespoons of the chicken mixture on each lettuce leaf. Roll up and, if desired, cut in half. Serve with dipping sauce.

Nutrition Facts (Asian Chicken Lettuce Wraps)
Per serving: 58 kcal cal., 1 g fat (0 g sat. fat, 1 g polyunsaturated fat, 0 g monounsatured fat), 11 mg chol., 333 mg sodium, 4 g carb., 1 g fiber, 3 g sugar, 7 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, November 17 2016


1 - pound ground turkey
3 - cloves garlic, minced
1- tablespoon grated fresh ginger
1 - teaspoon Chinese five-spice powder or curry powder
2 - cups coarsely shredded broccoli (1 small bunch)
1 - small red onion, thinly sliced
Salt and ground black pepper
1 - recipe Spicy Peanut Sauce or 1/2 cup hoisin sauce
8 - large Boston (Bibb) lettuce leaves (about 2 heads)
8 - lime wedges
Snipped fresh cilantro (optional)

In a large nonstick skillet cook turkey over medium-high heat for 5 minutes, breaking up turkey with a wooden spoon. Stir in garlic, ginger, and 1/2 teaspoon of the five-spice powder; cook about 5 minutes more or until turkey is no longer pink. Using a slotted spoon transfer turkey mixture to a bowl; set aside.

In the same skillet cook broccoli, onion, and the remaining 1/2 teaspoon five-spice powder about 4 minutes or just until broccoli and onion are tender. Stir in the turkey mixture; heat through. Season to taste with salt and pepper.

To serve, spoon about 1 tablespoon Spicy Peanut Sauce on each lettuce leaf. Divide turkey-broccoli mixture among lettuce leaves. Squeeze a lime wedge over the turkey-broccoli mixture on each wrap. If desired, top with cilantro. Fold in the two opposite sides of the lettuce leaf; fold one of the remaining sides over the filling and tuck it under the other side. Serve immediately.

From the Test Kitchen

Before shredding the broccoli, consider peeling the stalks, especially if they seem tough. Shred broccoli in the food processor fitted with a coarse shredding blade or use a manual shredder. Or, use purchased shredded broccoli.

Spicy Peanut Sauce
1/4 - cup sugar
1/4 - cup crunchy peanut butter
2 - tablespoons water
1 - tablespoon vegetable oil
Asian chili sauce (Sriracha sauce)

 In a small saucepan combine sugar, peanut butter, water, and vegetable oil. Heat over medium-low heat just until bubbly and mixture looks smooth (it will look a little curdled before this stage), stirring frequently. Season to taste with Asian chili sauce.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Wednesday, November 09 2016

Whether you're planning an easy brunch for a small group or an holiday meal to wow your crowd, we've got just the right brunch recipe ideas for you. Choose from sweet pancakes, savory breakfast sandwiches, hearty egg casseroles, and other simple brunch meal gift ideas.


8 - hard-cooked eggs,* finely chopped
1/3 - cup mayonnaise
4 - slices crisp-cooked bacon, crumbled
1/4 - cup finely chopped red sweet pepper
2 - tablespoons snipped fresh chives
2 - teaspoons Dijon-style mustard
1/4 - teaspoon salt
4 - croissants
1 - cup fresh spinach leaves
4 - slices provolone cheese
Snipped fresh chives (optional)
Paprika (optional)

In a medium bowl combine hard-cooked eggs, mayonnaise, bacon, sweet pepper, the 2 tablespoons chives, the mustard, and salt.
Make a pocket in each croissant by cutting horizontally from one side almost to other side. Line the croissant pockets with spinach and cheese. Fill with egg mixture. If desired, sprinkle sandwiches with additional chives and paprika.

From the Test Kitchen

To hard-cook eggs, place eggs in a single layer in a large saucepan (do not stack eggs). Add enough cold water to cover the eggs by 1 inch. Bring to a rapid boil over high heat. Remove from heat, cover, and let stand for 15 minutes; drain. Run cold water over the eggs until cool enough to handle; drain. To peel eggs, gently tap each egg on the countertop. Roll the egg between the palms of your hands. Peel off eggshell, starting at the large end.

Nutrition Facts (Deviled Egg Croissant-wiches)
Per serving: 658 kcal cal., 47 g fat (18 g sat. fat, 11 g polyunsaturated fat, 14 g monounsatured fat), 447 mg chol., 1099 mg sodium, 29 g carb., 2 g fiber, 8 g sugar, 28 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Monday, October 10 2016


1 - 12 ounce can chunk white tuna (water-pack), drained
1/3 - cup bottled creamy Italian salad dressing
1/3 - cup finely chopped fresh or drained, canned pineapple
1/4 - cup finely chopped red sweet pepper
4 - 8 - Boston lettuce leaves
2 - pita bread rounds, halved

DirectionsIn a medium mixing bowl combine drained tuna, dressing, pineapple, and sweet pepper. Place the lettuce leaves in the pita halves. Fill each with tuna mixture.
From the Test Kitchen


In an insulated container pack tuna mixture, lettuce and pita separately in insulated container with ice packs.

Nutrition Facts (Twisted Tuna Salad)
Per serving: 275 kcal cal., 11 g fat (2 g sat. fat, 6 g polyunsaturated fat, 1 g monounsatured fat), 36 mg chol., 819 mg sodium, 21 g carb., 1 g fiber, 3 g sugar, 23 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 09:07 am   |  Permalink   |  0 Comments  |  Email
Monday, September 05 2016

You know it's true: any tasty lunch you make for yourself will taste 500% better than some icky salad or sad sandwich you would grab from the office cafeteria. Save money and save yourself by making one of these easy not-your-kid's-lunch-box ideas.


1/2 - cup reduced-sodium chicken broth
1/4 - cup red quinoa
1 1/2 - cups baby kale, baby spinach, and/or mixed baby greens
1 - Granny Smith apple, cored and chopped
1/2 - cup chopped cooked turkey or chicken breast
1 - stalk celery, thinly sliced, or 1/2 cup chopped fennel bulb
1/4 - cup halved and very thinly sliced red onion
1 - ounce Gouda cheese, chopped (1/4 cup)
2 - tablespoons snipped dried apricots and/or cranberries
2 - tablespoons coarsely chopped walnuts, toasted
1/4 - cup bottled fat-free salad dressing

In a small saucepan combine broth and quinoa. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until quinoa is tender. Remove from heat; let stand for 5 minutes. Drain any excess broth. Transfer quinoa to a large bowl; fluff with a fork.
Add kale, apple, turkey, celery, onion, cheese, apricots, and walnuts; toss to combine. Add dressing; toss to coat. Cover and chill until ready to serve; toss before serving.
From the Test Kitchen

Choose your favorite fat-free salad dressing. Delicate quinoa is best with a vinaigrette-style, or clear, dressing. Fat Free Champagne, raspberry, balsamic or Italian-style vinaigrette would all be great with this salad.


Place salad in a bowl with a tight-fitting lid. Always pack your lunch in a cooler or insulated container, if possible. Keep food cold by including freezer packs, a sealed bag with ice, or a frozen beverage. Once you arrive at your destination, store food in a cool place. If possible, keep it in a refrigerator. If there is no refrigerator available, store the lunch out of the sun and away from heat like a heating vent or in a hot car.

Nutrition Facts (Turkey-Quinoa Salad)
Per serving: 364 kcal cal., 12 g fat (3 g sat. fat, 4 g polyunsaturated fat, 2 g monounsatured fat), 52 mg chol., 613 mg sodium, 45 g carb., 8 g fiber, 19 g sugar, 21 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 11:47 am   |  Permalink   |  0 Comments  |  Email
Tuesday, July 12 2016

Summer is here! Make the most of the season's bounty of fresh produce with these quick dinner recipes. They're all ready in 30 minutes or less.


skinless, boneless chicken bresast halves (about 6 ounces each)
tablespoons extra-virgin olive oil
cup chopped fresh basil
tablespoons finely chopped red onion
cloves garlic, minced
teaspoons red wine vinegar
teaspoons lemon juice
Place each chicken breast half between two pieces of plastic wrap. Using the flat side of a meat mallet, pound chicken lightly to about 1/2-inch thick. Discard plastic wrap. Brush 1 tablespoon oil over both sides of chicken; sprinkle chicken lightly with salt and pepper. Heat a grill or grill pan coated with nonstick cooking spray over medium heat. Grill 4 minutes on each side or until done (165 degrees F).
Meanwhile, in a small bowl combine the remaining oil, basil, onion, garlic, vinegar, and lemon juice. Season to taste with salt and pepper.
Transfer chicken to serving plates. Top with basil mixture. Let stand 5 minutes.
Nutrition Facts (Grilled Chicken with Basil Chimichurri)
Per serving: 301 kcal cal., 15 g fat (2 g sat. fat, 2 g polyunsaturated fat, 9 g monounsatured fat), 124 mg chol., 514 mg sodium, 1 g carb., 0 g fiber, 0 g sugar, 39 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:18 am   |  Permalink   |  0 Comments  |  Email
Monday, June 06 2016


4 teaspoons canola oil or olive oil
1 teaspoon dried thyme, crushed
1/2 teaspoon kosher salt or 1/4 teaspoon regular salt
1/4 teaspoon freshly ground black pepper
1 pound fingerling potatoes, halved lengthwise, or tiny new red or white potatoes, halved
4 small skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
2 cloves garlic, minced
1 lemon, thinly sliced
Snipped fresh thyme (optional)

In a very large skillet heat 2 teaspoons of the oil over medium heat. Stir 1/2 teaspoon of the dried thyme, the salt, and pepper into oil. Add potatoes; toss to coat. Cover and cook for 12 minutes, stirring twice.
Stir potatoes; push to one side of skillet. Add the remaining 2 teaspoons oil to the other side of skillet. Arrange chicken in skillet alongside the potatoes. Cook, uncovered, for 5 minutes.
Turn chicken. Sprinkle garlic and the remaining 1/2 teaspoon dried thyme over chicken. Arrange lemon slices on top of chicken. Cover and cook for 7 to 10 minutes more or until chicken is no longer pink (170 degrees F) and potatoes are tender. If desired, sprinkle with snipped fresh thyme.
Nutrition Facts (Lemon-Thyme Roasted Chicken with Fingerlings)
Per serving: 255 kcal cal., 6 g fat (1 g sat. fat, 2 g polyunsaturated fat, 3 g monounsatured fat), 66 mg chol., 307 mg sodium, 21 g carb., 3 g fiber, 1 g sugar, 29 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 11:12 am   |  Permalink   |  0 Comments  |  Email
Saturday, May 28 2016

It’s a holiday this weekend, we wanted to share a fun family food idea that will make what you bring to this weekend’s party food stand out! 


Hellmann’s Squeeze Mayo
Paprika -optional for color
Red, Blue food safe kitchen dye OR if you have an old Easter Egg kit w/ the tabs, that works too
1) Cut up your hard boiled eggs (make sure they are cooled down) placing yoke in a bowl. 

2) Add vinegar and water to a bowl in a  3 to 1 ratio. For us, the vinegar had almost no bearing on the egg flavor, but you only dye them for short periods at a time. If you do leave your eggs for very vibrant dying, the white portion of the eggs can taste more tart.  As you can likely see by the photos, I put dye direction on the eggs attempting to make a striped flag….um. Ok, so here’s the thing. The dye goes RIGHT INTO the egg so you could do this for super dark eggs, but it also spreads so any attempt on making a stripe is pretty much out the window unless you use a paintbrush. And that it’s entirely too much work for deviled eggs. 

Posted by: AT 02:09 am   |  Permalink   |  0 Comments  |  Email
Monday, May 23 2016

For 250 calories, you can enjoy a cheesy slice of this veggie-brimmed pizza complete with crunchy sweet peppers and fresh mushrooms on a golden, whole grain tortilla. Use turkey pepperoni instead of pork or beef to help cut down on fat.


1/3 - cup chopped bottled roasted red sweet peppers
1/3 - cup pizza sauce
2 - teaspoons olive oil
1/2 - cup sliced red onion
1/2 - cup chopped green sweet pepper (1 small)
1/2 - cup sliced fresh mushrooms
2 - 10-inch whole grain tortillas
16 - thin slices cooked turkey pepperoni (about 1/4 cup)
1 - cup shredded part-skim mozzarella cheese (4 ounces)

Place a pizza stone on the lowest rack of the oven. Preheat oven to 450 degrees F.
In a food processor or blender combine roasted red sweet peppers and pizza sauce. Cover and process or blend until smooth; set aside.
In a large skillet heat oil over medium-high heat. Add red onion, green sweet pepper, and mushrooms. Cook and stir about 5 minutes or until tender.
Spread pizza sauce mixture evenly on tortillas. Top with pepperoni and the cooked vegetable mixture. Sprinkle with cheese.
Transfer one of the pizzas to the hot pizza stone.* Bake about 5 minutes or until edges of the tortilla and the cheese are golden brown. Repeat with the remaining pizza.
From the Test Kitchen

To transfer the pizza to the hot stone, place pizza on a flat baking sheet; scoot pizza from baking sheet to pizza stone. When pizza is done, lift an edge of the pizza with a spatula, scoot the baking sheet under the pizza, and lift it off the stone.

Nutrition Facts (Thin Crust Pepperoni and Vegetable Pizza)
Per serving: 253 kcal cal., 11 g fat (4 g sat. fat, 3 g monounsatured fat), 25 mg chol., 625 mg sodium, 24 g carb., 4 g fiber, 3 g sugar, 14 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:10 am   |  Permalink   |  0 Comments  |  Email
Wednesday, January 13 2016

1 1/4   pounds   lean ground beef (such as Laura's)
1/2   cup   grated onion
7    tablespoons   bottled barbecue sauce
2    tablespoons   grated Parmesan
2    teaspoons   Dijon mustard
1/2   teaspoon   garlic powder
4      slices sourdough bread (about 1 1/2 oz each)
4      small leaves Boston lettuce
1    tablespoon   extra-virgin olive oil
4    tablespoons   French's fried onions
    Mixed green salad with fat-free dressing (optional)
Heat grill to medium-high. In a large bowl, combine ground beef, onion, 3 tbsp of the barbecue sauce, the Parmesan, mustard and garlic powder. Gently mix until combined, then shape into 4 patties about the size of the sourdough slices.
Brush sourdough on both sides with olive oil. Grill for 2 minutes per side, turning once. Transfer to a platter and top with Boston lettuce leaves.
Grill burger patties on oiled grill for 4 minutes. Spritz burgers with nonstick cooking spray and flip over. Grill an additional 4 minutes, or to desired doneness. Transfer to lettuce-topped bread and spoon 1 tbsp barbecue sauce onto each burger. Top each with 1 tbsp fried onions and serve with a mixed green salad, if desired.
Before grilling, indent the center of each patty with your fingertip to prevent shrinking and help hold shape while cooking.


Per Serving: cal. (kcal) 483, Fat, total (g) 18, chol. (mg) 78, sat. fat (g) 7, carb. (g) 47, fiber (g) 2, pro. (g) 34, sodium (mg) 773, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:17 am   |  Permalink   |  0 Comments  |  Email
Monday, June 22 2015

1      boneless pork shoulder roast or picnic roast, skin removed, trimmed (about 3 1/2 pounds)
1    teaspoon   seasoned salt
1    teaspoon   paprika
2    tablespoons   canola oil
1    teaspoon   canola oil
1      small onion, diced
1    cup   vinegar
3/4   cup   ketchup
1/3   cup   packed light-brown sugar
2    tablespoons   spicy brown mustard
8      seedless sandwich buns
Rub pork all over with seasoned salt and paprika. Heat oil in a large nonstick skillet over medium-high heat. Brown pork on all sides, 12 minutes.
Heat oil in a large saucepan over medium heat. Add onion and cook 5 minutes. Stir in vinegar, ketchup, brown sugar and mustard. Bring to a boil, then reduce heat and simmer 5 minutes.
Transfer pork to slow cooker; add sauce. Cover and cook on HIGH for 6 hours or LOW for 8 hours.
Meanwhile, prepare Coleslaw.
Remove pork from slow cooker and allow to cool slightly. With 2 forks or your hands, shred meat, discarding fat and bones. Stir pulled pork into sauce in cooker. Divide evenly among sandwich buns, topping with coleslaw, if desired.
In a medium bowl, whisk together 3/4 cup light mayo, 3 tablespoons cider vinegar, 1 tablespoon sugar, 1/4 teaspoon each celery salt and black pepper. Stir in 1 bag (1 pound) deli shredded coleslaw mix. Refrigerate until serving.

For easy cleanup:
Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.


Per Serving: cal. (kcal) 485, Fat, total (g) 13, chol. (mg) 124, sat. fat (g) 4, carb. (g) 39, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 16, pro. (g) 50, vit. A (IU) 254.14, vit. C (mg) 1.75, Thiamin (mg) 1.66, Riboflavin (mg) 1.29, Niacin (mg) 22.58, Pyridoxine (Vit. B6) (mg) 1.49, Folate (µg) 43.66, Cobalamin (Vit. B12) (µg) 1.73, sodium (mg) 679, Potassium (mg) 852, calcium (mg) 67, iron (mg) 3.59, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:46 am   |  Permalink   |  0 Comments  |  Email
Tuesday, June 02 2015

8    strips   turkey bacon
1/2   cup   hummus with Greek yogurt (such as Eat Well Enjoy Life)
4    slices  slices multigrain bread, toasted
4      romaine lettuce leaves
1    large tomato,  cut into 8 slices
Heat oven to 400 degrees . Place bacon strips on a rimmed baking sheet fitted with a wire rack. Bake at 400 degrees for 17 minutes, until crisp.
Spread each toast slice with 2 tbsp of the hummus; top with lettuce, 2 tomato slices and 2 bacon strips.
For easy cleanup:
Line baking pan with foil.


Per Serving: cal. (kcal) 220, Fat, total (g) 11, chol. (mg) 30, sat. fat (g) 2, carb. (g) 21, fiber (g) 4, pro. (g) 11, sodium (mg) 645, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:02 am   |  Permalink   |  0 Comments  |  Email
Saturday, May 23 2015

4      boneless pork sirloin steaks (pork cutlets), cut 1/2-inch thick (about 1 pound)
1/4   cup   soy sauce
1/4   cup   sesame oil
3    tablespoons   honey
1    tablespoon   rice vinegar
1    tablespoon   minced garlic
1/4   teaspoon   grated fresh ginger
1/4   teaspoon   Dijon-style coarse ground mustard
4      flatbreads, such as naan or pocketless pita
1/2   cup   sliced banana peppers, drained
Sesame Slaw
3    cups   finely shredded red cabbage
1    cup   finely chopped celery
3    tablespoons   sesame oil
3    tablespoons   honey
3    tablespoons   rice vinegar
2    tablespoons   soy sauce
3    tablespoons   sesame seed, toasted
Place pork cutlets In a large resealable plastic bag set in a shallow dish. Add 1/4 cup soy sauce, 1/4 cup sesame oil, 3 tablespoons honey, 1 tablespoon rice vinegar, the garlic, ginger and mustard. Seal bag and massage gently to combine ingredients and coat meat. Marinate in the refrigerator for 30 to 60 minutes. (Meanwhile, make Sesame Slaw, if you haven't already.) Drain pork, reserving marinade.
Grill pork cutlets on the rack of a covered gas or charcoal grill directly over medium heat for 5 to 7 minutes or until no longer pink, brushing with reserved marinade and turning once during cooking. Remove from grill and slice crosswise into strips. Add flatbread to grill and grill 1 to 2 minutes or until softened and lightly toasted, turning once.
To assemble sandwiches, divide sliced pork, Sesame Slaw and banana peppers among warmed flatbread. (Use a slotted spoon with the slaw.)
Sesame Slaw
In a large bowl, combine cabbage, celery, 3 tablespoons sesame oil, 3 tablespoons honey, 3 tablespoons rice vinegar, and 2 tablespoons soy sauce. Toss well. Cover and refrigerate at least 15 minutes or up to 8 hours. Before serving, stir in toasted sesame seed.
Use regular sesame oil here, not toasted sesame oil.


Per Serving: cal. (kcal) 1020, Fat, total (g) 32, chol. (mg) 66, sat. fat (g) 5, carb. (g) 137, Monounsaturated fat (g) 12, Polyunsaturated fat (g) 13, Trans fatty acid (g) 0, fiber (g) 7, sugar (g) 33, pro. (g) 45, vit. A (IU) 709.4, vit. C (mg) 37.62, Thiamin (mg) 1.32, Riboflavin (mg) 1.1, Niacin (mg) 16.71, Pyridoxine (Vit. B6) (mg) 0.73, Folate (µg) 258.98, Cobalamin (Vit. B12) (µg) 0.39, sodium (mg) 2413, Potassium (mg) 871, calcium (mg) 202, iron (mg) 9.03, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 21 2015

1    3 pound   boneless beef chuck pot roast
1 1/2   cups   diced jicama or chopped celery
1/2   cup   chopped green onions
1/4   cup   rice vinegar
1/4   cup   reduced-sodium soy sauce
2    tablespoons   hoisin sauce
1    tablespoon   finely chopped fresh ginger
1/2   teaspoon   salt
1/2   teaspoon   chili oil
1/4   teaspoon   ground black pepper
2    tablespoons   cornstarch
2    tablespoons   cold water
24      Bibb or Boston lettuce leaves
Trim fat from meat. If necessary, cut meat to fit in a 3 1/2- or 4-quart slow cooker. Place meat in the cooker. In a medium bowl, combine jicama, green onion, vinegar, soy sauce, hoisin sauce, ginger, salt, chili oil and pepper. Pour over meat in cooker.
Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
Remove meat from slow cooker. Using two forks, shred meat and transfer to a bowl. Cover to keep warm.
For sauce: Skim fat off cooking liquid; discard. Transfer cooking liquid (and any vegetables) to a small saucepan. In a small bowl, combine cornstarch and the water; add to cooking liquid. Cook and stir over medium-high heat until slightly thickened and bubbly; cook and stir 2 minutes more. Add sauce to shredded meat; toss to coat.
To serve, spoon about 1/4 cup of the meat mixture onto each lettuce leaf. Fold lettuce around filling; secure with a toothpick, if you like.

Per Serving: cal. (kcal) 168, Fat, total (g) 4, chol. (mg) 67, sat. fat (g) 1, carb. (g) 5, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 0, fiber (g) 0, sugar (g) 1, pro. (g) 25, vit. A (IU) 534.49, vit. C (mg) 5.31, Thiamin (mg) 0.13, Riboflavin (mg) 0.29, Niacin (mg) 3.95, Pyridoxine (Vit. B6) (mg) 0.27, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 2.99, sodium (mg) 401, Potassium (mg) 472, calcium (mg) 20.19, iron (mg) 3.24, Vegetables () 1, Lean Meat () 3, Carb Choice () 0, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:02 am   |  Permalink   |  0 Comments  |  Email
Friday, May 08 2015

2    medium  carrots, shredded (about 1 cup)
1    large  red sweet pepper, seeded and coarsely chopped
1    medium  onion, cut into thin wedges
2    tablespoons   quick-cooking tapioca, crushed
2 - 2 1/2   pounds   boneless pork sirloin roast or boneless pork loin roast, trimmed of fat
3/4   cup   bottled barbecue sauce
10      whole wheat hamburger buns, split and toasted
In a 3-1/2- or 4-quart slow cooker combine carrots, sweet pepper, and onion. Sprinkle with tapioca. Place pork roast on top of vegetables. Pour barbecue sauce over meat. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours.
Remove meat from slow cooker, reserving juices. Thinly slice meat. Return sliced meat to slow cooker; stir to coat with sauce. Serve meat on hamburger buns. Makes 10 sandwiches
For Easy Cleanup:
Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.


Per Serving: cal. (kcal) 258, Fat, total (g) 5, chol. (mg) 57, sat. fat (g) 1, carb. (g) 28, fiber (g) 3, pro. (g) 24, sodium (mg) 418, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:32 am   |  Permalink   |  0 Comments  |  Email
Thursday, April 30 2015

4      poblano peppers
1      avocado
2    teaspoons   fresh lime juice
1/8   teaspoon   salt
8      slices whole-wheat bread
3    ounces   shredded Monterey Jack (about 3/4 cup)
2      large eggs, slightly beaten
2    tablespoons   nonfat milk
1/2   teaspoon   chili powder
1    tablespoon   unsalted butter
2    teaspoons   canola oil
Place an oven rack in the upper third of the oven. Preheat the broiler to high. Place poblanos on a rimmed baking sheet lined with aluminum foil and broil, turning occasionally, until blistered and charred on all sides, about 10 minutes. Transfer to a bowl, cover and set aside to cool.
Meanwhile, mash avocado in a small bowl with lime juice and salt. Spread avocado mixture on four slices of bread. Divide Monterey Jack among remaining slices. When peppers are cool enough to handle, peel off charred skin, remove stems and seeds and cut in half. Layer pepper halves over cheese and top with avocado-smeared bread.
Whisk together eggs, milk and chili powder in a shallow dish. Dip two sandwiches into egg mixture, coating the tops and bottoms but not the sides.
Melt 11/2 teaspoons butter and 1 teaspoon oil in a large heavy skillet over medium heat; swirl to coat. Lay the two sandwiches in skillet and cook until golden on the bottom, 3 to 5 minutes. Carefully flip and reduce heat to medium low. Continue cooking until second side is golden and cheese is melted, 3 to 5 minutes more. Dip remaining sandwiches in egg mixture and repeat cooking process over medium-low heat.

Per Serving: cal. (kcal) 391, Fat, total (g) 21, sat. fat (g) 8, carb. (g) 33, fiber (g) 6, pro. (g) 18, sodium (mg) 439, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Wednesday, March 11 2015

1/2   teaspoon   finely shredded orange peel
1/3   cup   orange juice
1    tablespoon   low-sodium soy sauce
1      clove garlic, minced
1    teaspoon   snipped fresh thyme
1/2   teaspoon   paprika
1/4   teaspoon   black pepper
1/4   teaspoon   crushed red pepper
2    8 ounces   skinless, boneless chicken breast halves
2    teaspoons   olive oil
1    tablespoon   mango chutney
3    tablespoons   light mayonnaise
4      multigrain sandwich thins, toasted
2    cups   loosely packed watercress
In a small bowl stir together orange peel, orange juice, soy sauce, garlic, thyme, paprika, black pepper, and crushed red pepper; set aside.
Cut each chicken breast half crosswise in half. Place each piece between two pieces or plastic wrap. Using the flat side of a meat mallet, pound the chicken lightly to about 1/4 inch thick. Remove plastic wrap.
In a very large nonstick skillet heat the oil over medium-high heat. Cook chicken in hot oil for 4 minutes, turning once. Carefully add orange juice mixture to skillet. Simmer for 3 minutes or until liquid reduces to a glaze, turning to coat chicken.
Place chutney in a small bowl; snip any large pieces of fruit. Stir in mayonnaise. To assemble sandwiches, spread mayonnaise mixture on cut sides of toasted sandwich thins. For each sandwich, place 1/2 cup of the watercress and a chicken portion on bottom half of sandwich thin. Add sandwich thin top, spread side down.

Per Serving: cal. (kcal) 272, Fat, total (g) 9, chol. (mg) 51, sat. fat (g) 1, carb. (g) 30, Monosaturated fat (g) 3, Polyunsaturated fat (g) 3, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 7, pro. (g) 21, vit. A (IU) 777.44, vit. C (mg) 18.9, Thiamin (mg) 0.19, Riboflavin (mg) 0.17, Niacin (mg) 7.5, Pyridoxine (Vit. B6) (mg) 0.51, Folate (µg) 36.29, Cobalamin (Vit. B12) (µg) 0.12, sodium (mg) 564, Potassium (mg) 333, calcium (mg) 70.68, iron (mg) 1.62, Fruit () 0.5, Starch () 1.5, Lean Meat () 3, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Wednesday, January 21 2015

2    pounds   Brussels sprouts
1/4   cup   butter
1/2   teaspoon   salt
2      small Braeburn or other cooking apples, thinly sliced and seeded
2    tablespoons   fresh thyme leaves
1/4   cup   walnuts, toasted and chopped
1/4   teaspoon   crushed red pepper (optional)
Line a 15x10x1-inch baking pan with paper towels, set aside. Trim stems and remove any wilted outer leaves from Brussels sprouts. Wash and halve. Bring a large pot of lightly salted water to boiling. Add sprouts. Cook, uncovered, 2 minutes; drain. Immediately plunge Brussels sprouts into a large bowl of ice water. Let sit for 3 minutes or until cool. Drain well. Transfer to prepared baking pan; pat dry.
Meanwhile, in a 12-inch skillet, melt the butter over medium heat. Cook, stirring often, until the butter begins to brown and smells fragrant and nutty, about 5 to 10 minutes (reduce heat to medium-low, if necessary, to prevent burning). Add the Brussels sprouts and salt. Cook, turning occasionally, for 5 minutes. Add apples and thyme; cook 7 minutes more or until Brussels sprouts are browned and apple is slightly tender, stirring occasionally. Transfer to a serving bowl. Sprinkle with toasted walnuts and crushed red pepper, if desired.

Per Serving: cal. (kcal) 143, Fat, total (g) 9, chol. (mg) 15, sat. fat (g) 4, carb. (g) 16, Monosaturated fat (g) 2, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 7, pro. (g) 4, vit. A (IU) 923.8, vit. C (mg) 68.16, Thiamin (mg) 0.13, Riboflavin (mg) 0.1, Niacin (mg) 0.74, Pyridoxine (Vit. B6) (mg) 0.23, Folate (µg) 45.9, Cobalamin (Vit. B12) (µg) 0.01, sodium (mg) 221, Potassium (mg) 428, calcium (mg) 51, iron (mg) 1.63, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Saturday, June 21 2014
Ham & Mango Sandwiches
  • 2/3   cup   coarse-grain Dijon-style mustard
  • 1/4   cup   sliced, pitted kalamata olives or other black olives
  • 1/4   cup   snipped fresh parsley
  • 12      sourdough and/or whole wheat mini rolls, split and toasted, if desired
  • 1 1/2   pounds   cooked smoked ham, thinly sliced
  • 2    cups   refrigerated sliced mango (9 oz.)
In a bowl combine mustard, olives, and parsley. Spread the cut sides of 12 roll tops with olive-mustard mixture. Place ham on the roll bottoms. Top ham with mango slices (cut slices to fit, if necessary) add olive-mustard spread bun tops. Makes 12 sandwiches (using 2 ounces cooked meat per sandwich).

nutrition information
Per Serving: cal. (kcal) 371, Fat, total (g) 4, chol. (mg) 31, sat. fat (g) 1, carb. (g) 56, Monosaturated fat (g) 1, pro. (g) 23, vit. A (IU) 292, vit. C (mg) 14, Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 6, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 4, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 1600, Potassium (mg) 186, calcium (mg) 10, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 08:26 am   |  Permalink   |  0 Comments  |  Email
Monday, March 24 2014

Currant jelly and ketchup create the glaze for these juicy pork burgers.

Currant-Glazed Pork Burgers
Recipe from 
Servings: 4
Prep Time: 15 mins
  • 1/4   cup   currant jelly
  • 3    tablespoons   ketchup
  • 1    tablespoon   cider vinegar
  • 1/8   teaspoon   ground cinnamon
  •   Dash  ground cloves
  • 1      egg, lightly beaten
  • 3    tablespoons   fine dry bread crumbs
  • 2    tablespoons   chopped onion
  • 2    tablespoons   milk
  • 1/4   teaspoon   salt
  • 1/4   teaspoon   dried thyme, crushed
  • 1/8   teaspoon   ground black pepper
  • 1    pound   lean ground pork
  • 4      whole wheat hamburger buns, split
  • 4      lettuce leaves (optional)
For Sauce:
In a small saucepan, combine currant jelly, ketchup, vinegar, cinnamon, and cloves. Cook and stir just until boiling. Remove from heat; cover to keep warm.
In a medium bowl, combine egg, bread crumbs, onion, milk, salt, thyme, and pepper. Add ground pork; mix well. Shape mixture into four 3/4-inch-thick patties.
For a charcoal grill, place patties on the rack of an uncovered grill directly over medium coals. Grill for 14 to 18 minutes or until done (160 degrees F), turning once halfway through grilling. Toast hamburger buns on the grill. (For a gas grill, preheat grill. Reduce heat to medium. Place patties, then hamburger buns on grill rack over heat. Cover and grill as above.)
Serve burgers in buns with lettuce (if desired) and sauce. Makes 4 servings.

nutrition information
Per Serving: cal. (kcal) 347, Fat, total (g) 11, chol. (mg) 107, sat. fat (g) 4, carb. (g) 43, fiber (g) 3, pro. (g) 21, sodium (mg) 612, Potassium (mg) 0, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 12:57 pm   |  Permalink   |  0 Comments  |  Email
Thursday, March 20 2014

Hot and savory, Serrano chiles lend their signature kick to these amazing vegetarian quesadillas, inspired by the flavors of classic fajitas. When buying bell peppers, choose that are firm, heavy for their size, and have shiny, vibrantly-colored skin.

Fajita-Style Quesadillas
Recipe from 
Servings: 8
Prep Time: 20 mins
  • 1/2     medium red or green sweet pepper, seeded and cut into bite-size strips
  • 1/2     medium onion, halved and thinly sliced
  • 1      fresh serrano pepper, halved, seeded, and cut into thin strips*
  • 2    teaspoons   vegetable oil
  • 4      6-inch white corn tortillas
  •     Nonstick cooking spray
  • 1/2   cup   shredded Monterey Jack cheese (2 ounces)
  • 2    thin slices  tomato, halved crosswise
  • 1    tablespoon   snipped fresh cilantro
  •     Light dairy sour cream (optional)
  •     Cilantro and lime wedges (optional)
In a large skillet cook sweet pepper, onion, and serrano pepper in hot oil over medium-high heat for 3 to 5 minutes or until vegetables are just tender. Remove from heat.
Lightly coat one side of each tortilla with cooking spray. On the uncoated side of two of the tortillas, divide half of the cheese. Top with onion mixture, tomato slices, the 1 tablespoon cilantro, and the remaining cheese. Top with remaining tortillas, coated sides up.
Heat a very large skillet or griddle over medium heat. Cook quesadillas for 4 to 5 minutes per side or until cheese melts and tortillas are lightly browned. Cut each quesadilla into 4 wedges. Serve warm and, if desired, with sour cream, additional cilantro and lime wedges.
  • *Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
  • Cost: sweet pepper: $0.75
    onion: $0.17
    serrano chile: $0.06
    tortillas: $0.29
    cheese: $0.74
    tomato: $1.15
    cilantro: $0.25
    total cost: $3.41
    cost per serving: $0.43
nutrition information
Per Serving: cal. (kcal) 61, Fat, total (g) 4, chol. (mg) 6, sat. fat (g) 1, carb. (g) 5, Monosaturated fat (g) 1, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 1, pro. (g) 2, vit. A (IU) 291.54, vit. C (mg) 11.22, Thiamin (mg) 0.02, Riboflavin (mg) 0.04, Niacin (mg) 0.2, Pyridoxine (Vit. B6) (mg) 0.06, Folate (µg) 8.06, Cobalamin (Vit. B12) (µg) 0.06, sodium (mg) 41, Potassium (mg) 54, calcium (mg) 60.58, iron (mg) 0.18, Starch () 0.5, Fat () 0.5, Carb Choice () 0.5, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:30 am   |  Permalink   |  0 Comments  |  Email
Wednesday, March 19 2014

Sweet and savory flavors dance a rhythmic duet in this Caribbean chicken recipe.

Quick Caribbean Chicken
Recipe from 
Servings: 4
Total Time: 25 mins
  • 12    ounces   chicken tenderloin strips
  • 1/4   teaspoon   salt
  • 1/8 - 1/4   teaspoon   ground red pepper
  • 1    teaspoon   cooking oil
  • 1      medium sweet potatoes, peeled, halved lengthwise, and thinly sliced
  • 1      small banana pepper, seeded and chopped
  • 3/4   cup   unsweetened pineapple juice
  • 1    teaspoon   cornstarch
  • 2      unripe bananas, quartered lengthwise and cut into 3/4-inch pieces
  • 2    cups   hot cooked, quick-cooking brown rice
Season chicken with salt and red pepper. In a large, nonstick skillet, cook chicken in hot oil for 3 to 4 minutes. Add sweet potato and banana pepper. Cook and stir for 5 to 6 minutes more or until chicken is no longer pink and potato is just tender. In a small bowl stir together the pineapple juice and cornstarch; stir into chicken mixture. Cook and stir gently until slightly thickened and bubbly. Stir in bananas. Cook and stir 2 minutes more. Serve over cooked brown rice. Makes 4 main-dish servings.

nutrition information
Per Serving: cal. (kcal) 326, Fat, total (g) 5, chol. (mg) 45, sat. fat (g) 1, carb. (g) 50, fiber (g) 4, pro. (g) 20, vit. A (RE) 752.07, vit. C (mg) 28.34, sodium (mg) 188, calcium (mg) 30.29, iron (mg) 1.26, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 10:27 am   |  Permalink   |  0 Comments  |  Email