February 23, recipe, PULLED CHICKEN SANDWICHES WITH RED CABBAGE SLAW

February 23, recipe
PULLED CHICKEN SANDWICHES WITH RED CABBAGE SLAW, 6 servings

Ingredients
4 cups cooked chicken shredded (precooked or cut whole chicken into pieces and boil 20t o 25 minutes)
3/4 cup ketchup
1/3 cup prepared yellow mustard (such as French's)
2 Tbsp cider vinegar

RED CABBAGE SLAW
1/2 cup buttermilk
1 tsp sugar
1/4 tsp each salt and pepper
1/2 small red cabbage, cored and thinly sliced
1 carrot, grated
1/3 cup minced fresh chives or green part of scallions
6 split, seeded hamburger buns

Directions
Combine chicken, ketchup, mustard and vinegar in a medium saucepan. Cover and cook over medium-low heat, stirring occasionally, until hot.

RED CABBAGE SLAW Meanwhile, mix buttermilk, sugar, salt and pepper in a large bowl. Toss in remaining ingredients.

Arrange open buns on plates. Mound chicken mixture on bottom halves. Top with some of the slaw; cover with bun tops. Serve remaining slaw on the side.

SIDE SUGGESTIONS:  pickles and tortilla chips.

375 calories, 3 grams fiber

February 19, recipe, ASIAN CHICKEN SALAD LETTUCE CUPS

February 19, recipe
ASIAN CHICKEN SALAD LETTUCE CUPS (4 servings)

Ingredients
1 deli rotisserie chicken
1 cup dhredded carrots
1 can (8 oz) sliced water chestnuts, halved
6 scallions, diagonally sliced
1/4 cup plain greek yoghurt
1/4 cup asian sesame salad dressing
1 head boston lettuce
crushed red pepper

Directions

236 calories, 4 grams

February 8, Recipe, ASIAN BEAN BURGUR

February 8, Recipe
ASIAN BEAN BURGER (4 servings)

Ingredients
2 cans (15 to 16 ounces each) red kidney beans, rinsed
1/2 cup plain dry bread crumbs
1/3 cup minced scallions
1 large eg
1 Tbsp lite soy sauce
1 tsp each ground ginger and minced garlic
1 Tbsp oil

Sauce
1/4 cup light mayonnaise
1 Tbsp prepared white horseradish
1 Tbsp minced scallions
1 tsp lite soy sauce
4 hamburger buns
lettuce and sliced tomato and cucumber

Directions
Burgers: Mash beans in a medium bowl with a potato masher or fork. Stir in remaining burger ingredients until well blended. Form into 4 patties.

Heat oil in a large nonstick skillet over medium heat. Cook patties 3 to 4 minutes per side until heated through and crusty, and internal temperature registers 160 F on an instant read thermometer inserted from side into middle.

Sauce: mix ingredients in a small bowl.  Serve the burgers on buns with lettuce, tomato, cucumber and the sauce.

calories 435, fiber 10 grams

22. MOO SHU PORK PIZZA

22. MOO SHU PORK PIZZA

Ingredients

8 seven to eight inch flour tortillas

2 tsp oil
1 pork tenderloin about 12 oz, trimmed of excess fat, cut crosswise in thin slices, then cut in 1/2
1 tbsp each minced fresh garlic and ginger
4 oz shiitake mushrooms (discard stems) or white mushroom, sliced
4 cups cole slaw mix
7 oz baby corn, ears cut 1/2 lengthwise
1/3 cup seasoned rice-wine vinegar
1/2 cup hoisin sauce
garnish, sliced radishes and scallions

Directions

Heat oven to 425 F place tortillas in a single layer on 2 large baking sheets

Meanwhile, heat 1 tsp oil in large nonstick skillet over medium-high heat. Add half the pork, garlic and ginger. Stir fry one to 1 1/2 minutes until pork is cooked through. Transfer to a bowl. Repeat with remaining oil, pork, garlic and ginger.

Bake tortillas 4 to 5 minutes until tinged with brown.

Meanwhile, add mushrooms to any drippings in skillet and stir-fry 2 minutes, or until lightly browned and tender. Add colesqaw mix, corn and vinegar; stir fry 1 to 2 minutes until cabbage wilts. Stir in pork mixture, removed skillet from heat.

Removed tortillas to a wire rack (they'll get crisp)  Spread with hoisin sauce and top with pork mixture, sprinkle with radishes and scallions. serve immediately

calories 440, fiber 4 grams. 

Asian lettuce cup

Recipe
Carrots shredded, 1 cup
Water chestnuts, sliced and halved 6 ounces
Scallions, 6 chopped
Rotisserie chicken, one shredded

mix together:
1/4 cup yoghurt
1/4 cup sesame salad dressing

Boston bibb lettuce, one head

Then toss all ingredients together and spoon into lettuce leaves

Season with Red pepper flakes, to taste.

This was a wonderful recipe, mild yet flavorful, delightful little

something to share at work. I jumped ahead in my cook book

looking for something that was more of an appetizer than a whole

dish. This was light, everyone seemed to enjoy it.

I loved it and it was so simple I would do it again.  Total calories about 230 for two leaves!!!!!