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

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

Recipe, February 6, MOROCCAN LAMB SHANKS

Recipe February 6
MOROCCAN LAMB SHANKS (4 servings)

Ingredients
2 cans (15.5 oz each) chickpeas, rinsed
1 cup each pitted prunes and dried apricot halves
1 cup finely chopped onion
1 Tbsp minced garlic
1 cup chicken broth
1/4 cup fresh orange juice
1 Tbsp freshly grated orange zest
1/2 tsp each salt, ground cinnamon, cumin and ground ginger
4 lamb shanks (12 to 14 ounces each)
garnish toasted sliced almonds and chopped parsley

Directions
Mix all ingredients except lamb in an oval 5 1/2 qt or larger slow cooker. Add lamb; spoon some mixture over shanks.

Cover and cook on low to 10 to 12 hours until lamb is very tender.

Remove lamb to serving plates; spoon out chickpeas and fruit and a slotted spoon and add to plates. Pour liquid into a bowl, skim off fat and pour juices into a gravy boat. SErve with the lamb; garnish plates with almonds and parsley.

850 calories fiber 12 grams

Recipe, February 5, SMOKED TURKEY & BULGUR SALAD

Recipe
February 5
SMOKED TURKEY & BULGUR SALAD (4 servings)

Ingredients
1 cup uncooked bulgur
2 cups boiling water
1 slice (3/4 in thick) deli smoked turkey (about 12 ounces)
2 medium yellow tomatoes
1 seedless cucumber
1/2 small red onion
1/3 cups chopped parsley

Lemon-Cumin Dressing
1/2 cup lemon juice
2 Tbsp EVOO
1/2 tsp ground cumin
1/4 tsp each salt and pepper

Directions
Put bulgur in a medium bowl. Add boiling water; cover and let soak 30 minutes.

Meanwhile, cut smoked turkey into 3/4 in pieces and coarsely chop tomatoes. Cut cucumber lengthwise in quarters, then into 1/2 inch slices. Finely chop red onion. Gently mix turkey, tomatoes, cucumber, onion and parsley in a large bowl.

Meanwhile, make dressing: Whisk lemon juice, EVOO, cumin, salt and pepper in a small bowl until blended.

Drain bulgur well; add to turkey mixture. Toss with dressing until evenly coated.


Calories 296, 8 grams fiber