Monthly Archives: May 2013

A Meal for Cinco de Mayo

Posted by deliciousonadollar in Main Dish, Quick Meals, Salads, Side Dish and tagged with , , , , , , , , , , , ,
Mexican chicken, yellow rice, and black bean and corn salad.

Mexican chicken, yellow rice, and Southwestern black bean salad.

With this Sunday coming up being the 5th of May, that means its Cinco de Mayo.  This Mexican holiday commemorates the victory of Mexican military over the French at the battle of Puebla during the Franco-Mexican War in 1862.  This relatively little known holiday is a big day in Mexico and Mexican and Chicano communities.  Over the past few years, since Mexican foods have become so popular here in the U.S., this little holiday has also gained importance and now provides a good reason/excuse for putting together a Mexican meal and perhaps having a party.  Pinatas anyone?

The Mexican Chicken recipe produces an extremely tasty dish that is low in calories, fat, and carbohydrates.  It can be served over rice, or wrapped in a tortilla, or simply eaten as is.

Mexican Chicken

Mexican Chicken

Along with it I served yellow rice, for those who can eat carbs, and a corn and black bean  salad.   The recipe for the salad is included here also.

The menu included Mexican Chicken, yellow rice, and corn and black bean salad.

The menu included Mexican Chicken, yellow rice, and Southwestern black bean salad.

I love this salad as it makes a great side dish, or appetizer served with chips.  It can also be used as a topping on taco salads or served with grilled meats.  Nutritionally, it is very low in saturated fat, and loaded with antioxidants.  The carbohydrates that the beans and corn provide are complex carbs for the most part, and do not have an immediate impact on blood sugar.  Use fresh sweet corn when it is in season, otherwise, frozen, thawed corn,  or canned corn will work just fine also.

MEXICAN CHICKEN

The menu includes all these ingredients plus chicken.

The menu includes all these ingredients plus chicken.

Servings:   about 4

Ingredients:

  • 1 pound boneless chicken breasts
  • 1 tsp. taco seasoning
  • salt to taste
  • 1/2 cup enchilada sauce
  • 4 oz. shredded cheddar cheese
  • 3 green onions, chopped

1.  Preheat oven to 350*F.   Grease or spray an 8-inch  baking dish.

2.  Sprinkle chicken on all sides with the taco seasoning.

Sprinkle chicken all over with taco seasoning.

Sprinkle chicken all over with taco seasoning.

Grill or pan sauté  until just cooked.  Remove from the pan or grill and cut into smaller bite-size pieces.

Pan grill or saute the chicken breasts.

Pan grill or saute the chicken breasts.

Cut into smaller pieces and coat with enchilada sauce.

Cut into smaller pieces and coat with enchilada sauce.

3.  Place chicken in the prepared baking dish, sprinkle with salt if desired, and add enchilada sauce.  Toss to coat with the sauce.  Sprinkle cheese over the top.

Spread in a baking dish.

Spread in a baking dish.

Top with grated cheese.

Top with grated cheese.

4.  Bake at 350* for 10 – 20 minutes until heated through and bubbly.  Scatter green onions over the top.

Once baked, sprinkle with green onions.

Once baked, sprinkle with green onions.

Serve over rice or wrapped in a tortilla if desired.  The yellow rice I served was Carolina brand packaged mix that only required water added before cooking.

Nutritional index:  calories, 266,  carb. 4 g.  fat, 12 g.

SOURCE:   genaw.com/low carb

IMG_3928

SOUTHWESTERN BLACK BEAN SALAD

SERVINGS:   about 6 – 8

Ingredients:

  • 15,5 oz. can black beans, rinsed and drained

    Corn and black bean salad with avocados.

    Southwestern black bean salad with avocados.

  • 9 oz, cooked corn, fresh or frozen (thawed if frozen)
  • 1 medium tomato, chopped,  or cherry tomatoes, halved
  • 1/3 cup red onion, chopped
  • 1 scallion, chopped
  • 1 1/2 – 2 limes, juiced
  • 1 Tbsp. olive oil
  • 2 Tbsp. fresh cilantro, chopped ( or more to taste)
  • salt and pepper to taste
  • 1 medium avocado, diced
  • 1 jalapeño, diced.  (optional)

Directions:

In a large bowl, combine beans, corn, tomato, onion, scallion, cilantro, salt and pepper.

Squeeze fresh lime juice into the mixture (to taste) and olive oil.  Marinate in the refrigerator for 30 minutes.   Add avocado before serving.

A delicious side dish, topping or dip, and so good for you!

A delicious side dish, topping or dip, and so good for you!

Nutritional profile:  Wt. Watcher Points+;  2 pt.,  calories: 79.5,   fat:  3.5 g.,  Carb:  12 g. Sodium:  127mg.(with no added salt)

SOURCE:    skinnytaste.com

Pineapple Chicken (or Turkey) Salad

Posted by deliciousonadollar in Dressings, Sauces, Quick Meals, Salads, Sandwichs and tagged with , , , , , ,
Pineapple chicken salad

Pineapple turkey salad

This is one of my favorite ways to make use of left-over chicken or turkey.  Ordinarily we would associate cranberries with chicken or turkey, but here the fruit is pineapple.  You might think it rather odd, but trust me it really works.  The sweet bits of pineapple provide a counterpoint to the other savory ingredients.  Once this salad is made you have several options about how to serve it.

Second-time-around turkey makes a delicious salad.

Second-time-around turkey makes a delicious salad.

The obvious way to eat it would be as a sandwich on a crusty roll,  or you could serve it as part of a salad plate as I have done here, or it makes a very nice wrap, either using a tortilla or just a large lettuce leaf.  The recipe is quick to make, and seems like a perfect light meal for springtime or any special occasion you may have coming up.  I hope you enjoy it!

The original recipe called for chicken, but I substituted turkey as that is what I had left over.

PINEAPPLE CHICKEN SALAD

turkey salad on romaine, with tomatoes, cucumbers, and pineapple.

turkey salad on romaine, with tomatoes, cucumbers, and pineapple.

Yield:   about 6 servings

Ingredients:

  • 2  1/2 cups shredded or diced chicken  (or turkey)
  • 1/2 cup coarsely shredded carrots
  • 1/4 cup finely chopped green onions
  • 1/4 cup finely chopped celery
  • 3/4 cup diced fresh pineapple
  • 1/3 cup low-fat mayonnaise
  • 1/3 cup plain low-fat yogurt
  • 1 Tbsp. Worcestershire sauce
  • 1/2 tsp. garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper

Directions:

In a large mixing bowl, combine the shredded chicken, carrots, green onions, celery and pineapple .

In another small bowl, mix together the mayonnaise, yogurt, Worcestershire sauce, garlic powder, salt and pepper.  Stir well to combine.

Add dressing to chicken mixture and stir well to coat and evenly combine.  Taste and adjust seasonings as needed.  Refrigerate until ready to serve.

A light, refreshing springtime lunch.

A light, refreshing springtime lunch.

SOURCE:    Cooking Light

Let’s Talk Turkey

Posted by deliciousonadollar in Carolyn's Originals, Main Dish and tagged with , , , ,

Many people, I think, associate turkey with Thanksgiving and only cook it at that time of year.  Aside from using ground turkey for burgers and occasionally in chili,  I never cook a turkey whole, or even make turkey parts, so I count myself in that group of cooks who only cook it for the holiday.

That changed this past week when my supermarket ran a special on turkey parts.  What got my notice was the fact that half turkey breasts were available as well as legs and wings.  Turkey, of course is comparable to chicken with its high protein, low fat, no carb profile but turkey has a richer, deeper flavor.   So I bought half a breast and two wings (always my favorite part of roast turkey).   The question that followed was how to cook it?

A slow cooker, turkey parts, gravy, and onion soup mix.

A slow cooker, turkey parts, gravy, and onion soup mix.

Since I had a few busy days ahead of me, I decided to roast it in my slow cooker.  With just a couple of additional items for flavor and to make a nice gravy,  I  put it all in the crock pot and as the jingle goes,  ” set it and forget it”.   When I returned home later in the afternoon the house smelled wonderful, sort of like Thanksgiving dinner cooking.  To round out the meal for that night’s dinner I made mashed turnip, instead of mashed potatoes, and a green salad to which I added dried cranberries and chopped hazelnuts.  We felt like we had eaten a very full and satisfying meal, but it was extremely low in carbohydrates and fat.  Woo-hoo!   We “gobbled” it up!

This meal looked and smelled so good and I was so hungry, I forgot to take a picture of the final entree as it was served.  Sorry!

SLOW COOKER ROAST TURKEY PARTS

Let the slow cooker do it for you. Set it and forget it1

Let the slow cooker do it for you. Set it and forget it1

SERVINGS:    depends on size and number of parts used

INGREDIENTS

  • 1 whole or half turkey breast, 2 turkey wings
  • 1 jar low-fat turkey gravy such as Heinz ( or two, if lots of gravy is desired)
  • 1 package dry onion soup mix such as Lipton**
  • poultry seasoning to sprinkle

1.  Empty the jar of gravy into a small bowl, and add about 1/4 cup dry onion soup mix.  Stir to combine.  Put 2 – 3  spoonfuls of this mixture in the bottom of the crock pot, just to cover it and prevent the turkey from sticking to the bottom.

2.  Using another Tablespoon or so of the onion soup mix,  rub it under the skin of the turkey breast.  Then sprinkle outside of skin with poultry seasoning.   Do the same with the other parts you are using.  Layer them into the crockpot, pouring some of the gravy mixture between layers.  Pour remaining gravy over the top.

3.  Cover, and cook on low for about 8 hours.

4.  The juices that accumulate can be thickened with a bit of flour, for a nice gravy that is very tasty.

**When I use prepared mixes like this, I always make note of the amount of sodium they contain–which can be high–so I do not add any additional salt.

This recipe was eaten by only two of us, so there was turkey left for another use.  Stop back tomorrow to see what I did with “second-time-around turkey”.

SOURCE:    a   Carolyn Original