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!!!!!

Barbecued pork with Sweet Potatoes & Apples March 5

on Hegland pottery

plated with scallions

RECIPE Barbecued pork with Sweet Potatoes & Apples March 5 serves 4, 308 calories, tested March 8

INGREDIENTS

garlic flavor nonstick spray (forget it)
2 tbsp barbecue sauce
2 Tbsp chopped mango chutney or orange marmalade, or peaches
2 tsp soy sauce
one 12 oz pork tenderloin, or any meat (chicken, etc, even fish)
2 royal gala or other red apples, quartered, cored and cut in 3/4 inch wedges
3/4 tsp curry powder
1/2 tsp salt
1 medium sweet potatoes (about 1 lb) peeled, cut in half crosswise, then thinly sliced lengthwise 8 scallions ends trimmed

another option,
small portions for snack

DIRECTIONS

Heat oven to 500 F. Line 2 rimmed baking sheets with foil; coat foil with garlic spray

Mix barbecue sauce, chutney and soy sauce; spread over pork. Place pork on one side of one lined pan, apples on other side. Coat apples with garlic spray, sprinkle with 1/4 tsp curry powder and 1/8 tsp salt.

Spread sweet potatoes in other pan; coat with garlic spray, then sprinkle with remaining curry powder and salt.

Roast 12 minutes or until potatoes are tender. Remove potatoes to a serving platter; cover to keep warm. Put scallions in pan with pork; coat with garlic spray. Roast 5 minutes or until meat thermometer inserted in thickest part of pork registers 160 F and scallions and apples are tender.

Slice pork; add to platter along with apples and scallions. 

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

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