SLOW COOKER CHINESE CHICKEN QUINOA BOWLS, an extra recipe for March

CHINESE CHICKEN QUINOA BOWL (reviewed, revised and approved by my faithful readers)

INGREDIENTS

6 boneless chicken thighs

3 Tbsp soy sauce

1/2 cup honey

3 Tbsp lime juice

2 Tbsp worcestershire sauce

1 Tbsp grated ginger

1-2 Tbsp sriracha sauce (or powder and skip the flakes)

1/2 tsp red pepper flakes

1/4 tsp minced garlic (or 2 to 4 cloves and remove when done)

2 cups quinoa, cooked

Broccoli slaw

Pea pods

Avocado

Cilantro if desired

INSTRUCTIONS

1. Spray your slow cooker with nonstick spray. Place the chicken in the bottom. Mix together soy sauce, honey, lime juice, worcestershire, ginger. Sriracha, red pepper flakes, garlic and pepper. Pour into slow cooker on top of chicken. Cook on LOW 4 to 6 hours or HIGH 3 to 4 until chicken is cooked. Shred chicken with two forks, and let cook 15 minutes longer.

2. Assemble bowls with quinoa, broccoli slaw, pea pods, avocado, cilantro and any other toppings your like. Enjoy!!!!!

February 27, recipe, TANDOORI CHICKEN BREASTS ON PITAS

February 27, recipe
TANDOORI CHICKEN BREASTS ON PITAS, 15 minutes

Ingredients
1/4 cup all purpose flour
2 Tbsp curry powder
1/2 tsp each salt and pepper
4 boneless, skinless chicken breasts (5 oz each), visible fat trimmed
1 Tbsp oil

YOGHURT SAUCE
1 Tbsp finely chopped red onion
1 tsp minced garlic
1/4 tsp each ground cumin and salt
1 yellow bell pepper
2 each medium tomatoes and kirby (pickling) cucumbers
4 pitas
garnish lime wedges and chopped cilantro

Directions
Mix flour, curry powder, salt and pepper in a plastic food bag. Add chicken, close bag and shake to coat. Remove chicken; shake off excess flour.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning once, 10 minutes or until golden and cooked through. Remove to a cutting board.

While chicken cooks, mix SAUCE ingredients in a bowl, coarsely chop bell pepper, tomatoes and cucumbers, and toas pitas.

Cut chicken diagonally in 1/2 inch wide strips. Place a pita on each plate. Top with pepper, tomato and cucumber, then chicken. Spoon on sauce, garnish with limes and cilantro.

453 calories, 5 grams fiber

February 24, recipe, MEXICAN PIZZA

February 24, recipe
MEXICAN PIZZA (6 servings)

Ingredients
1 large (10 oz) prebaked thin-crust pizza crust
3/4 cup taco sauce
1 pkg (12 oz) precooked fajita-style chicken strips
1 1/4 cups frozen southwestern corn blend
1 cup shredded mexican or taco cheese blend
1/2 cup diced avocado
2 Tbsp chopped cilantro

Directions
Heat oven to 500 F. Spread crust with taco sauce, leaving 1/2 inch border around edge.

Sprinkle with chicken, frozen corn blend and cheese. Place directly on middle oven rack.

Bake 6 minutes or until crust is crisp and cheese melts. Sprinkle with avocado and cilantro; cut in wedges.

318 calories, 3 grams fiber

February 20, recipe, HUEVOS RANCHEROS

February 20, recipe
HUEVOS RANCHEROS (4 servings)

Ingredients
eight 6 to 7 in corn tortilles
nonstick cooking spray, 1 tsp vegetable oil
8 large eggs
4 oz monterey jack cheese with jalapeno peppers (also called pepperjack), shredded (1 cup)
1 ripe avocado, halved, pitted, peeled and sliced
1/2 cup thinly sliced radishes
1/4 cup minced cilantro
accompaniment: bottle salsa

Directions
Heat over to 350 F. Spray tortillas on both sides with a nonstick cooking spray. Arrange on baking sheet and bak 8 to 10 minutes until crisp.

Heat oil in a large nonstick skillet. Carefully break eggs into skillet, cover and cook over low heat 3 to 5 minutes until whites are set and yolks shake slightly when pan is jiggled.

Remove tortillas to serving platter. Sprinkle with cheese, top each with an egg, then avocado, radishes and cilantro, equally divided. Spoon on salsa at table.



calories 474, fiber 0

February 17, recipe, SESAME CHICKEN SALAD

February 17, recipe
SESAME CHICKEN SALAD (4 servings)

Ingredients
1/2 cup asian sesame dressing and marinade
2 Tbsp fresh lime juice
2 cups (8 oz) cooked chicken, shredded
4 cups (6 oz) coleslaw mix
1 small cucumber, halved lengthwise, seeds scraped out, thinly sliced
1 small red bell pepper, quartered and cut in narrow strips
1/4 cup coarsely chopped fresh cilantro
1/4 cup coarsely chopped fresh mint leaves
5 oz asian or other salad blend
1/4 cup cashews or peanuts chopped


Directions
whisk dressing and lime juice in a large bowl. Add chicken, coleslawy, cucumber, pepper, cilantro and mint; toss to mix and coat.

Serve over greens; sprinkle with nuts.

calories 248, fiber 3 grams

February 15, recipe, THAI FISH CAKES

February 15, recipe
THAI FISH CAKES (4 servings)

Ingredients
SWEET & SOUR SAUCE
4 Tbsp lime juice
1 Tbsp each low-sodium soy sauce and sugar
1/4 tsp crushed red pepper

FISH CAKES
1/2 medium red bell pepper
1/3 cup packed fresh cilantro
1 clove garlic
1 slice (1/2 in thick) fresh giner
2 tsp red curry paste
1 tsp each grated lime zest and sugar
1 1/2 l  skinned salmon, halibut, tilapia or flounder fillets, cut in chunks
1 tbsp vegetable oil



Directions
SAUCE Stir all ingredients in a small bowl until well blended

FISH CAKES Pulse all ingredients except fish and oil in food processor until just blended. Add fish; pulse until fish is just blended.

Shape level 1/4 cupfuls fish mixture into twelve 3-inch patties. (At this point, fish cakes may be refrigerated, loosely covered, up to 4 hours.)

Heat oil in large nonstick skillet over medium-high heat. Cook fish cakes in two batches, 1 minute on each side, or until just cooked through. Drain on paper towels. Drizzle fish cakes with Sweet & Sour Sauce.


Calories 304, 1 gram fiber

Recipe, February 7, CHUNKY BEEF CHILI (slow cooker)

Recipe, February 7
CHUNKY BEEF CHILI (slow cooker) (8 servings)

Ingredients
2 lb lean beef chuck, but for stew
1 can (28 oz) chunky-style tomatoes in puree, undrained
1 1/2 cups chopped onions
12 oz beer or 1 1/2 cups water
1 can (4.5 oz) chopped green chiles
1/4 cup tomato paste
3 Tbsp chili powder
1 1/2 Tbsp minced garlic
2 tsp ground cumin
1 1/4 tsp salt
1/4 tsp ground cinnamon
1/4 cup smooth peanut butter
3 cans (15 to 16 oz each) roman or pinto beans rinsed
1/2 cup chopped cilantro

Directions
Mix all ingredients except peanut butter, beans and cilantro in a 4 qt or larger slow cooker.

Cover and cook on low 7 to 9 hours until beef is tender. Stir in peanut butter until blended, then stir in beans.

Cover and cook 5 minutes, or until beans are hot. Stir in cilantro

Calories 377, fiber 8 grams