American

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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Asian-Style Chicken Wraps

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 Asian-Style Chicken Wraps
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For chicken:
For wrap:
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
For chicken:
For wrap:
Instructions
  1. To prepare the sauce, add all ingredients to a saucepan, and bring to a boil over high heat.  Remove from heat, and let sit in hot saucepan for 3–5 minutes.  Chill in refrigerator for about 15 minutes or until cold.
  2. Prepare the chicken by heating oil in a large wok or sauté pan.  Add ginger and garlic, and stir fry briefly until cooked but not brown, about 30 seconds to 1 minute.
  3. Add chicken, and continue to stir fry for 5–8 minutes.
  4. Add soy sauce, sesame oil (optional), and sesame seeds (optional), and return to a boil.  Remove from the heat, and cover with lid to hold warm in hot sauté pan.
  5. Assemble each wrap:  Place one large red lettuce leaf on a plate, then add ½ cup chicken stir-fry, 1 basil leaf, and ¼ cup shredded cabbage and fold together.  Serve two wraps with ¼ cup sauce.
Recipe Notes

Source:  Healthy Eating by National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=11&cId=2&rId=20

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Italian Sausage Frittata

By: American Diabetes Association

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 Italian Sausage Frittata
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. Preheat the broiler. Cut the sausage into 1/2-inch slices.
  2. Heat the oil in a medium, ovenproof, nonstick skillet over medium-high heat. Add the potatoes and sauté 3 minutes. Add the sausage, onion, and spinach and sauté 3 minutes, stirring several times. Add the mushrooms and garlic. Continue to cook 1 to 2 minutes.
  3. Meanwhile, whish the whole eggs, egg whites, and milk together. Tear the basil into small pieces and add to the egg mixture along with the black pepper.
  4. Pour egg mixture into the skillet and gently stir vegetables to make sure the egg mixture spreads throughout the pan. Press the sausage and vegetables into the egg mixture. Turn the heat to low and cook 10 minutes. Frittata will be mostly cooked through.
  5. Place the frittata under the broiler for 1 to 2 minutes to brown. Watch to make sure the top doesn’t brown too much.
  6. To serve, loosen frittata around edges, cut in half, and slip each half onto an individual plate.
Recipe Notes

See more at: http://www.diabetes.org/mfa-recipes/recipes/2015-10-italian-sausage-frittata.html#sthash.duyn5eMm.dpuf

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Summer Fruit Smoothie

By: American Diabetes Association

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 Summer Fruit Smoothie
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. Combine all ingredients in a blender and puree until smooth.
Recipe Notes

- See more at: http://www.diabetes.org/mfa-recipes/recipes/2012-08-summer-fruit-smoothie.html#sthash.YdOsAF2B.dpuf

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White Chicken Chili

White Chicken Chili

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

Print Recipe
 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

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 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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Crispy Roasted Cabbage

Crispy Roasted Cabbage

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

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 Crispy Roasted Cabbage
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 400 degrees.
  2. Cut the cabbage into 1-inch-thick pieces.
  3. Place on a sheet pan and drizzle with half the olive oil and sea salt.
  4. Roast, turning once, drizzling with the rest of the olive oil, until crispy and browned, 25-30 minutes.
  5. Sprinkle with nutmeg, garnish with large-flaked sea salt and serve.
Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2015/03/06/crispy-roasted-cabbage/

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Cheater's Pickles

Cheater’s Pickles

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

Print Recipe
 Cheater's Pickles
Cuisine American
Prep Time 45 minutes
Servings
cups
Ingredients
Cuisine American
Prep Time 45 minutes
Servings
cups
Ingredients
Instructions
  1. Trim the ends of the cucumbers and the drag the tines of a fork down their lengths. Slice the cucumbers into â…›-inch slices and place in a shallow bowl.
  2. Sprinkle sugar over the cucumbers, stir well and scatter ice on top of them.
  3. Cover bowl with plastic wrap and place in freezer for 30 minutes.
  4. Remove from freezer, discard ice and drain cucumbers in a colander. Pat dry on a clean kitchen towel and return to bowl.
  5. Add the vinegar and salt and stir well. Add the dill, parsley and onion. Stir again and chill for one hour before serving.
Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2015/09/10/cheaters-pickles

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Turnip Fries

Turnip Fries

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

Print Recipe
 Turnip Fries
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 400 degrees.
  2. Preheat half sheet pan.
  3. Cut the peeled turnips into one-inch matchsticks.
  4. Toss turnips with olive oil, then cornmeal, Parmesan and garlic salt.
  5. Spread out on sheet pan and bake for 10 minutes. Flip the fries, rotate pan in oven and cook another 5 minutes - or until browned.
  6. Serve hot with Smoky Date Not Ketchup
Recipe Notes

Recipe by Liz The Chef at http://lizthechef.com/2014/02/17/turnip-fries/

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