Main Dish

Sweet-and-Sour Chicken

Source: Deliciously Healthy Dinners and Deliciously Healthy Family Meals

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Sweet-and-Sour Chicken
Course Main Dish
Cuisine American
Prep Time 15
Cook Time 15
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 15
Cook Time 15
Servings
Ingredients
Instructions
  1. Thaw frozen vegetables in the microwave (or place entire bag in a bowl of hot water for about 10 minutes).  Set aside until step 6.
  2. Heat oil in a large wok or sauté pan on medium heat.  Add ginger, garlic, and scallions, and stir fry until cooked, but not brown, about 2–3 minutes.
  3. Add the rice vinegar, chili sauce, and brown sugar to the pan, and bring to a simmer.
  4. In a bowl, mix cornstarch with chicken broth, and add to the pan.  Bring to a boil over high heat, stirring constantly.  Lower temperature to a gentle simmer.
  5. Add chicken, and stir continually for 5–8 minutes.
  6. Add vegetables, and mix gently.  Simmer with lid on to reheat, about 2 minutes.
  7. Add soy sauce, and mix gently.
  8. Divide into four even portions, and serve. 
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Oven-Crusted Chicken Breast

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Oven-Crusted Chicken Breast
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 350 °F.
  2. Place chicken in a freezer bag with the air squeezed out, and pound each breast down to ½-inch thickness.
  3. Combine the egg white and evaporated milk in a bowl, and mix well.  In a separate bowl, combine the breadcrumbs and crushed oats, and mix well.
  4. Coat the chicken breasts in flour, and shake off the excess.  Dip the chicken breasts in the egg and milk mixture, and drain off the excess.  Then dip the chicken breasts in the breadcrumb mixture to coat, and shake off the excess.  After all chicken breasts have been coated, discard any leftover breading mixture.
  5. Heat oil in a large sauté pan.  Stir fry the chicken over medium-high heat on one side until golden brown, about 2–3 minutes.  Turn carefully, and pan fry the second side for an additional 2–3 minutes or until golden brown.  Remove from the pan, and place on paper towels to soak up excess oil.  Place on baking sheet, and finish cooking in a 350 °F oven for about 5–8 minutes (to a minimum internal temperature of 165 ºF).
  6. For the salad, combine lemon juice and olive oil, and mix well to make a dressing.  Toss the lettuce leaves and cherry tomatoes with the dressing, salt, and pepper.
  7. Serve 1 cup salad with one piece of chicken. 
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Chicken Quesadillas With Red and Green Salsa

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

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 Chicken Quesadillas With Red and Green Salsa
Course Main Dish
Cuisine Mexican
Prep Time 30 minutes
Cook Time 10 minutes
Servings
Ingredients
for salsa:
For quesadillas:
Course Main Dish
Cuisine Mexican
Prep Time 30 minutes
Cook Time 10 minutes
Servings
Ingredients
for salsa:
For quesadillas:
Instructions
  1. Preheat oven broiler on high temperature, with the rack 3 inches from heat source.
  2. For salsa, combine all ingredients and toss well.  Chill in refrigerator for at least 15 minutes. (Salsa can be made up to 1 day in advance and refrigerated.)
  3. Cut chicken into thin strips, and place them on a baking sheet coated with cooking spray.  Broil for 8–10 minutes.
  4. To assemble the quesadillas, place four whole-wheat tortillas on the countertop or table.  Top each with one-quarter of the sliced cooked chicken, salt, chili sauce, cheese, and pine nuts (optional). 
  5. Fold tortillas in half to close, and carefully transfer to a baking sheet lined with parchment or wax paper.
  6. Bake quesadillas at 350 ºF for 5–10 minutes or until the cheese is melted.
  7. Serve one quesadilla with ½ cup salsa on the side. 
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White Chicken Chili

White Chicken Chili

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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 White Chicken Chili
Course Main Dish
Cuisine American
Servings
Ingredients
Course Main Dish
Cuisine American
Servings
Ingredients
Instructions
  1. Poach the chicken breasts in water with lemon juice. Add squeezed lemon halves to poaching liquid. (This will allow the lemon oil released from the rind to flavor the poaching liquid.)  Cook, covered, over low heat for 10-15 minutes. Cut into thickest part of breast to see that meat is no longer pink. Remove and shred when cooled.
  2. Heat oil, add onion and cook for five minutes. Add garlic, chiles, cumin, coriander, oregano and cayenne.  Stir until blended.
  3. Add the beans, stock and shredded chicken. Add the stock and stir.
  4. Bring to a boil, then lower heat to simmer 20-30 minutes. (Better reheated).
  5. Serve with dollop of low-fat sour cream and/or grated reduced fat cheese.
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Quick Cannellini Bean Soup With Arugula

Quick Cannellini Bean Soup With Arugula

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

Print Recipe
 Quick Cannellini Bean Soup With Arugula
Course Main Dish
Cuisine American
Servings
Ingredients
Course Main Dish
Cuisine American
Servings
Ingredients
Instructions
  1. Cut the chicken sausages into ½ inch-sized pieces. Set aside.
  2. Using a large, heavy-bottomed pot, heat the olive oil over medium heat.
  3. Add the garlic and cook, stirring, just until garlic turns golden, about 2 minutes.
  4. Add the tomatoes, beans and sausage. Add salt and pepper. Bring to a boil, then reduce heat and simmer, uncovered, for 5 minutes. Turn off the heat
  5. Add the arugula and stir, just until arugula begins to wilt, about 1 minute. Ladle into bowls and top each portion with a tablespoon of parmesan.
Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2016/01/05/quick-cannellini-bean-soup-with-arugula/

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Caramelized Scallops with Baby Greens and Meyer Lemon Vinaigrette

Caramelized Scallops with Baby Greens and Meyer Lemon Vinaigrette

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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 Caramelized Scallops with Baby Greens and Meyer Lemon Vinaigrette
Course Main Dish
Cuisine American
Servings
Ingredients
Course Main Dish
Cuisine American
Servings
Ingredients
Instructions
  1. In a small deep bowl, measure out the vinegar. Add the mustard, salt and pepper and whisk together.
  2. Add the olive oil, whisking as you pour.
  3. In a large bowl, toss the greens with enough of the vinaigrette to lightly coat the lettuce. Serve onto 2 plates and chill salad in fridge while you prepare the scallops.
  4. Pour the sugar into a plate and roll the scallops in the mixture. Set aside.
  5. Heat the oil in a large skillet. When the oil is hot, add the scallops and cook 3 minutes on each side until both sides are lightly browned. Do this in batches, adding more oil and heating it before cooking the second batch. (You don’t want to crowd the scallops in the skillet.)
  6. Place a portion of the caramelized scallops on top of each plate of salad and finish with a squeeze of lemon juice. Serve immediately.
Recipe Notes

http://lizthechef.com/2011/08/18/caramelized-scallops-with-field-greens-and-meyer-lemon-vinaigrette/

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Baked Shrimp in Tomato Sauce

Baked Shrimp in Tomato Sauce

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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 Baked Shrimp in Tomato Sauce
Course Main Dish
Cuisine Italian
Servings
Ingredients
Course Main Dish
Cuisine Italian
Servings
Ingredients
Instructions
  1. Using a medium-sized skillet, heat 1 tablespoon of oil. Add the onion and cook until wilted, about 5 minutes. Add the garlic and cook for 1 minute.
  2. Add the chopped tomatoes and wine. Stir and season with pepper and/or red pepper flakes.
  3. Add the parsley. Using your fingers, strip the thyme leaves from their stems. Add to sauce.Add the parsley. Using your fingers, strip the thyme leaves from their stems. Add to sauce.
  4. Preheat oven to 425 degrees.
  5. Cook the sauce over medium heat until it reduces, or thickens, about 15 minutes.
  6. Using a large skillet, heat the remaining tablespoon of oil. Add the shrimp and cook over medium-high heat for 1 minute per side.
  7. Immediately transfer to a bowl. The shrimp will be pink but not fully cooked. Add the lemon zest and juice and stir to mix.
  8. Spread the tomato sauce in the bottom of a shallow baking dish. Next, layer the shrimp, then the sliced tomato. Top with feta.
  9. Bake 15 minutes or until cheese begins to melt. Serve immediately.
Recipe Notes

http://lizthechef.com/2011/03/24/baked-shrimp-in-tomato-sauce/

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Moo Moo’s Baked Meatballs

Moo Moo’s Baked Meatballs

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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 Moo Moo’s Baked Meatballs
Course Main Dish
Cuisine Italian
Servings
meatballs (4 servings)
Ingredients
Sauce:
Course Main Dish
Cuisine Italian
Servings
meatballs (4 servings)
Ingredients
Sauce:
Instructions
  1. Beat the eggs slightly and mix in the rest of the ingredients, except for the flour.
  2. Shape into meatballs, roll each one in the flour and place on a sided sheet pan.
  3. Preheat the oven to 400 degrees while you prepare the sauce.
Sauce:
  1. Mix all ingredients together and spoon over each meatball.
  2. Bake for 35-40 minutes in 400 degree oven. Serve over buttered egg noodles.
Recipe Notes

http://lizthechef.com/2010/08/09/moo-moos-baked-meatballs/

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Salmon with Leeks

Salmon with Leeks

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

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 Salmon with Leeks
Course Main Dish
Cuisine American, Seafood
Servings
Ingredients
Course Main Dish
Cuisine American, Seafood
Servings
Ingredients
Instructions
  1. Wash the leeks and slice into discs.
  2. In a medium-sized skillet, heat the oil and cook the leeks over medium heat for 5 minutes. Season to taste.
  3. Pour the stock over the leeks. Add the salmon. Add several dill fronds to stock.
  4. Cover pan, reduce heat and gently poach salmon for 8-10 minutes.
  5. Remove salmon and leeks to a warm platter. Garnish with fresh, chopped dill and serve.
Recipe Notes

http://lizthechef.com/2011/04/07/kelseys-salmon-with-leeks/

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Shrimp in Ginger Butter Sauce

Shrimp in Ginger Butter Sauce

Liz Schmitt: http://Lizthechef.com
twitter: @lizthechef
facebook: Liz the Chef

Print Recipe
 Shrimp in Ginger Butter Sauce
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 10 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Using a small saucepan, bring 2 cups of water to a boil. Add the peeled garlic cloves and boil for 2-3 minutes. Drain and chop the garlic finely.
  2. In a large skillet, heat the oil. Add the shrimp, garlic, parsley, thyme and ginger. Add the salt and pepper and cook shrimp over high heat for 2 minutes. Flip them over and cook for 2 more minutes. Add the sherry and cook for 1 minute, then, using a slotted spoon, remove shrimp and set aside, covering them to keep warm.
  3. Add the lemon zest, lemon juice, butter and cornstarch to the skillet. Cook over low heat, stirring, until sauce thickens slightly, about 1 minute. Add the shrimp back into the sauce, cook for a minute or so, then serve. Add red pepper flakes, if desired.
Recipe Notes

http://lizthechef.com/2013/03/29/shrimp-in-ginger-butter-sauce/

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