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

21. CHICKEN PATTIES MILANESE

21. CHICKEN PATTIES MILANESE

Ingredients

1 lb ground chicken
1/3 cup grated parmesan
1/3 cup italian seasoned dried bread crumbs
1/2 tsp salt
1/2 tsp pepper
2 tsp olive oil
4 cups 1/2 to a 5 ounce bag baby arugula blend
1 cup diced roma tomatoes
1/4 cup bottled vinaigrette dressing
1/4 cup sliced red onion

Directions

serve with garlic bread and green beans

PATTIES
combine ingredients in a bowl; form into 4 1/2 in chick patties

heat oil in large nonstick skillet over medium heat. Add paties and cook 6 minutes, turning once, until cooked through.

Put remaining ingredients into a bowl; toss to mix. SErve on patties

calories 325   fiber 1 gram
4 servings.

19. CHICKEN CAESAR SALAD

19, CHICKEN CAESAR SALAD

Ingredients

4 strips bacon
1 lb chicken tenders (about 8)
1/8 tsp each salt and pepper
2 medium tomatoes
1 ripe avocado
1 pkg (10 ) caesar salad kit with dressing, croutons and parmesan included

Directions

Cook bacon in a large nonstick skillet over medium-high heat 3 minutes or until crisp. Drain on paper towels. REmove all but 1 Tbsp fat from skillet.

Season chicken with salt and pepper. Add to skillet, cover and cook over medium-high heat, turning once, 4 minutes or until golden and cooked through. Transfer to a cutting board; cut lengthwise in strips.

While chicken cooks, cut tomatoes in wedges, and halve, peel, pit and chop avocado.

Put lettuce in a large bowl and toss with the dressing. Divide among plates; top with chicken, tomatoes and avocado. Crumble on bacon; sprinkle with croutons and Parmesan.

4 servings: 399 calores 2 g dietary fiber