Tag: quick meals
- 1 teaspoon black peppercorns
Toast the peppercorns in a cast iron skillet on medium heat for 4 to 5 minutes. Take out and cool and grind in a spice grinder. Keep aside.
- 2 medium shallots, ends cut off
- 4 garlic cloves
- 1 teaspoon extra light olive oil
Preheat oven to 400 degrees F.
Place the shallots and garlic cloves on a piece of aluminum foil. Add the oil and salt, wrap well and roast for about half an hour. Let cool and keep aside.
- 1½ pound chicken breast cut into ½ inch pieces
- 1 tablespoon sweet chili garlic sauce
- 1 tablespoon tamari
- 2 teaspoons sesame seeds
Marinate the chicken pieces in the chili garlic sauce, tamari and sesame seeds. Refrigerate for 3 to 4 hours.
- ½ cup oyster sauce
- 1 tablespoon tamari
- ¼ cup rice wine vinegar
- 1/3 cup apple cider
Add the oyster sauce, tamari, rice vinegar and apple cider to a small saucepan. Bring to a boil and simmer for 5 to 7 minutes till the sauce gets thick. Add the roasted shallots and garlic. Mix well and blend till smooth. Check for seasonings and keep aside.
- 2 tablespoons extra light olive oil
- 1/3 cup green onions, chopped
Heat a large saucepan and add the oil. Brown the chicken pieces in 2 to 3 batches, browning both sides. Take the pieces out and keep aside.
Add the glaze in the saucepan and bring to a boil. Add the chicken pieces and simmer till the chicken is cooked through- about 3 to 4 minutes. Garnish with green onions and serve hot.
- 2 (10 ounces) packs cremini mushrooms, sliced
- 2 tablespoons extra virgin olive oil
Heat the olive oil in a large frying pan and add the mushrooms. Saute on high heat for 4 to 5 minutes, till the mushrooms are golden brown. Add salt and turn the heat off.
- ¼ cup fresh or store bought basil pesto
- ½ pound cooked penne with ½ cup spare pasta water
Add the pesto, penne and the pasta water to the mushrooms. Stir well without turning the heat on. Check for seasonings and serve.
- 1 cup brown lentils
- 3 cups chicken broth
- 1 medium yellow onion, chopped
- ½ cup crushed tomatoes
- 2 garlic cloves, minced
- 1 inch ginger, grated
- 1 tablespoon extra light olive oil
- 2 teaspoons salt
- 1 teaspoon turmeric
- ½ teaspoon cayenne pepper
- 1 teaspoon garam masala
Add the lentils into a medium bowl. Add the chicken broth, onion, tomatoes, garlic, ginger, oil, salt, turmeric and cayenne pepper. Bring to a boil and simmer on medium low heat for 30 to 45 minutes – or till the lentils are soft and the consistency is between a soup and a stew. Add the garam masala. Check for seasonings and serve with rice.
1 pack firm tofu, water drained and cut into ½ inch squares
2 bunches baby bok choy, the whites and greens chopped and separated
1 10 oz cremini mushrooms, sliced
4 garlic cloves, minced
1 inch ginger, grated
2 tablespoons tamari
2 tablespoons rice vinegar
2 tablespoons honey
2 tablespoons sweet chili sauce
Mix the tamari, vinegar, honey and chili sauce in a small bowl. Keep aside.
¼ cup chicken or vegetable broth
1 tablespoon corn starch
Mix the corn starch in broth and keep aside.
2 tablespoons extra light olive oil
Heat a large wok like saucepan with the oil. Add the sliced mushrooms on high heat and sauté for 2 to 3 minutes. Add the ginger and garlic and sauté for another 2 minutes. Add the white parts of the bok choy and sauté for 2 to 3 minutes. Add the tofu and the sauce. Bring to a boil and add the corn starch mixture. Mix well and bring to a boil. Check for seasonings and add the bok choy greens. Serve with brown rice.
I usually make chicken tikkas out of thighs. I love the tender pieces of thighs and they are very forgiving- with the cooking time that it.
I decided to use chicken breast and marinated the pieces in an aromatic mix. I simply blended ginger, garlic, cilantro and dried mint. I mixed it with a bit of non-fat Greek yogurt.
I think the trick is to marinate the pieces for a few hours if not over night. The flavor will get stronger and that is what you need when you are trying to cook with less fat and use meats that are very low in fat.
Instead of cooking the pieces in the oven, I decided to use my non-stick frying pan. Cooking it on the stove top gave a bit more control over the cooking time. I kept checking on the chicken to make sure it doesn’t over dry- that is the worst thing- you don’t want chicken breast tasting like cardboard.
Enjoy this dish but make sure to watch the chicken- closely… enjoy!
- 1½ pounds chicken breast, skinless
- 2 tablespoons non-fat Greek yogurt
- 1 inch fresh ginger
- 3 garlic cloves
- ½ cup cilantro
- Juice of one lemon
- 1 teaspoon dried mint
- 3 teaspoons oil
Process ginger, garlic and cilantro till smooth. Add the mixture in a small bowl. Add the yogurt, lemon juice, salt and dried mint. Spread the mixture all over the chicken pieces and marinate for at least 4 to 5 hours or over night.
Drizzle 2 teaspoons oil into a non-stick pan. Heat on medium and add the chicken pieces. Lower and cover and cook for 3 to 5 minutes (depending on the thickness of the pieces). Turn the pieces and drizzle the remaining one teaspoon oil and cook till done. Serve hot.
I had lunch with a friend and we shared a stir fry which included small shrimps, broccoli, mushrooms and carrots. It was delicious and I thought a great combination.. so I replicated it at home a few days. I used cauliflower instead of broccoli. I used shrimp, mushrooms and carrots. I made a simple sauce to complement the veggies. I served the delicious stir fry with brown rice but I had it on its own- which was great.. I didn’t feel I was missing any rice. Try this one- it is delicious!!
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