0 points if you don't have rice
1 spray cooking spray
16 oz frozen gumbo style vegetables (okra, pepper, onion)
1 T all-purpose flour
29 oz canned diced tomatoes with mild chiles
1 tsp creole seasoning
9 oz cooked boneless skinless chicken breast, chopped
1. Coat a large skillet with nonstick spray. Add vegetables and saute over high heat, stirring frequently, for 2 minutes. Stir in flour and cook 1 minute more.
2. Stir in tomatoes, chicken, and Creole seasoning. Cook over medium heat, stirring frequently, until hot, about 6 minutes. Yields about 1 1/2 c per serving.
Showing posts with label 0 Points. Show all posts
Showing posts with label 0 Points. Show all posts
Saturday, January 25, 2020
Sunday, April 21, 2019
Janet's Roasted Broccoli
12 oz Frozen broccoli florets
Olive oil
Tony Cachere’s
Pepper
1. Preheat oven to 450
2. Make sure there is no ice on the broccoli. Toss in a bowl with olive oil. Spread on a baking sheet/pan. Season with pepper.
3. Place in oven for about 20 minutes (oven times may vary)
4. When the edges are starting to turn black, the broccoli is ready.
Grilled Turkey Lula Kebabs
0 points
• 1.33 lbs 93% lean ground turkey
• 1 egg
• 1/2 cup onion, minced
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/4 tsp coriander
• Salt and peppe
r
• Mix together all the ingredients until just combined. Try not to over mix to prevent the turkey from becoming tough.
• Gently press the meat around wooden skewers to create kabobs. Refrigerate for 30 minutes. Alternatively, you can shape the meat into meatballs or logs and refrigerate for 30 minutes. Then gently thread them onto the kabobs.
• Grill for 4-5 minutes per side or until turkey is cooked through.
• To cook in the oven, broil for 4-5 minutes per side until cooked through.
• 1.33 lbs 93% lean ground turkey
• 1 egg
• 1/2 cup onion, minced
• 2 cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1/2 tsp cumin
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/4 tsp coriander
• Salt and peppe
r
• Mix together all the ingredients until just combined. Try not to over mix to prevent the turkey from becoming tough.
• Gently press the meat around wooden skewers to create kabobs. Refrigerate for 30 minutes. Alternatively, you can shape the meat into meatballs or logs and refrigerate for 30 minutes. Then gently thread them onto the kabobs.
• Grill for 4-5 minutes per side or until turkey is cooked through.
• To cook in the oven, broil for 4-5 minutes per side until cooked through.
Slow Cooker Tomato Balsamic Chicken
0 points
• 2 lbs. boneless and skinless chicken breast
• 28 oz. canned diced tomatoes, half of liquid drained
• 1 sweet onion, sliced thin
• 4 garlic cloves, minced
• 3 tbsp. balsamic vinegar (plus more for serving)
• 1 tbsp. Italian seasoning
• 6 cups fresh spinach
• Salt and pepper
• Add the chicken to the slow cooker. Season with salt and pepper. Stir in the remaining ingredients except the spinach.
• Cook on low for 4 hours adding the spinach during the last 30 minutes of cooking.
• 2 lbs. boneless and skinless chicken breast
• 28 oz. canned diced tomatoes, half of liquid drained
• 1 sweet onion, sliced thin
• 4 garlic cloves, minced
• 3 tbsp. balsamic vinegar (plus more for serving)
• 1 tbsp. Italian seasoning
• 6 cups fresh spinach
• Salt and pepper
• Add the chicken to the slow cooker. Season with salt and pepper. Stir in the remaining ingredients except the spinach.
• Cook on low for 4 hours adding the spinach during the last 30 minutes of cooking.
Zero Point Spicy Chicken Chili
Crock Pot
• 2 lbs 99% lean ground chicken
• 1 red pepper, diced
• 1 green pepper, diced
• 1 yellow pepper, diced
• 1 red onion, diced
• 2 cloves garlic, diced
• 1 tsp red pepper flakes
• 1 tsp cumin
• 2 tsp oregano
• 1 tbsp chili powder (feel free to add more to taste)
• 1/2 tsp cayenne pepper
• 28 oz. canned diced tomatoes
• 5.5 oz. tomato paste
• 2 cups chicken broth
• 1 cup frozen corn (leave out for low carb)
• 2 bay leaves
• 1/4 cup buffalo sauce (Frank's hot sauce)
• Brown your ground chicken in a large pan on the stove.
• Place all ingredients in crockpot and cook on high for 4 hours or low 7-8 hours, stirring a few times if possible.
• Makes 12- 1 cup servings, will freeze well.
• 2 lbs 99% lean ground chicken
• 1 red pepper, diced
• 1 green pepper, diced
• 1 yellow pepper, diced
• 1 red onion, diced
• 2 cloves garlic, diced
• 1 tsp red pepper flakes
• 1 tsp cumin
• 2 tsp oregano
• 1 tbsp chili powder (feel free to add more to taste)
• 1/2 tsp cayenne pepper
• 28 oz. canned diced tomatoes
• 5.5 oz. tomato paste
• 2 cups chicken broth
• 1 cup frozen corn (leave out for low carb)
• 2 bay leaves
• 1/4 cup buffalo sauce (Frank's hot sauce)
• Brown your ground chicken in a large pan on the stove.
• Place all ingredients in crockpot and cook on high for 4 hours or low 7-8 hours, stirring a few times if possible.
• Makes 12- 1 cup servings, will freeze well.
Chicken Marsala
0 points
4 Chicken Breast Cutlets, Pounded Thin
1 Pound of White Mushrooms, Cleaned and Sliced
1/2 cup of Chicken Broth
1 Teaspoon of Lemon Juice
Salt and Pepper to taste
Vegetable Cooking Spray
Directions:
1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with vegetable cooking spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in “Marsala” sauce mixture (recipe below). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. Serves 2-4 people. Enjoy!
“Marsala” Sauce
1/3 cup of Chicken Broth
3 Tablespoons of Diet Snapple White Grape Juice
2 Teaspoons White Wine Vinegar
Directions:
1. Whisk all ingredients together. STOVE
4 Chicken Breast Cutlets, Pounded Thin
1 Pound of White Mushrooms, Cleaned and Sliced
1/2 cup of Chicken Broth
1 Teaspoon of Lemon Juice
Salt and Pepper to taste
Vegetable Cooking Spray
Directions:
1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with vegetable cooking spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in “Marsala” sauce mixture (recipe below). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. Serves 2-4 people. Enjoy!
“Marsala” Sauce
1/3 cup of Chicken Broth
3 Tablespoons of Diet Snapple White Grape Juice
2 Teaspoons White Wine Vinegar
Directions:
1. Whisk all ingredients together. STOVE
Chicken Marsala
0 points
4 Chicken Breast Cutlets, Pounded Thin
1 Pound of White Mushrooms, Cleaned and Sliced
1/2 cup of Chicken Broth
1 Teaspoon of Lemon Juice
Salt and Pepper to taste
Vegetable Cooking Spray
Directions:
1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with vegetable cooking spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in “Marsala” sauce mixture (recipe below). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. Serves 2-4 people. Enjoy!
“Marsala” Sauce
1/3 cup of Chicken Broth
3 Tablespoons of Diet Snapple White Grape Juice
2 Teaspoons White Wine Vinegar
Directions:
1. Whisk all ingredients together. STOVE
4 Chicken Breast Cutlets, Pounded Thin
1 Pound of White Mushrooms, Cleaned and Sliced
1/2 cup of Chicken Broth
1 Teaspoon of Lemon Juice
Salt and Pepper to taste
Vegetable Cooking Spray
Directions:
1. Pound cutlets until thin and season both sides with salt and pepper.
2. Spray a saute pan liberally with vegetable cooking spray and heat well. Add chicken breasts and brown on both sides. If they start to stick, add a few tablespoons of additional chicken broth to pan.
3. Continue cooking over medium heat for about 8 minutes on each side. Remove and keep warm.
4. In the same saute pan, add a few more tablespoons of chicken broth and saute mushrooms. Season with salt and pepper too.
5. Stir in “Marsala” sauce mixture (recipe below). Cook over medium heat for about 8 minutes. Stir in lemon juice and add chicken to pan and heat for about 2 minutes or until chicken is heated through. Serves 2-4 people. Enjoy!
“Marsala” Sauce
1/3 cup of Chicken Broth
3 Tablespoons of Diet Snapple White Grape Juice
2 Teaspoons White Wine Vinegar
Directions:
1. Whisk all ingredients together. STOVE
Puffy Persian Omelet
0 points
1 Large Red Onion, halved and sliced thin
4 Green Onions, finely chopped (just green parts)
2 Garlic Cloves, chopped small
3 Ounces of Spinach Leaves, coarsely chopped
1 Teaspoon of Dried Cilantro
1 Teaspoon of Parsley
Salt and Pepper to taste
Vegetable Cooking Spray
9 Large Eggs
1/8 Cup of Skim Milk
1 Teaspoon of Baking Powder
1/2 Cup of Fat Free Greek Plain Yogurt
OVEN
1. Spray a large saute pan with cooking spray over medium heat. Add onion and cook, stirring until it is soft and caramelizes. This will take about 30 minutes. If onion begins to stick, add a few droplets of water and keep stirring.
2. Preheat oven to 350 degrees. Coat a 8″ ovenproof nonstick pan with vegetable cooking spray.
3. Add the green onions and garlic to the onion in the pan. Stir in the spinach and cook until leaves wilt. This takes about 2-3 minutes. Add cilantro, parsley and salt/pepper. Remove from heat.
4. Transfer this mixture to the 8″ ovenproof nonstick pan you are using and put in oven for 5 minutes.
5. Using a blender, blend eggs, milk and baking powder on low for about 20 seconds.
6. Pour egg mixture over vegetables in pan. Return to oven and bake until puffy, set and lightly brown on top, about 20 minutes.
7. Remove omelet and cool for 5 minutes on a baking rack.
8. Cut into 6 slices and top with a dollop of fat free Greek yogurt. Enjoy!
OVEN
1 Large Red Onion, halved and sliced thin
4 Green Onions, finely chopped (just green parts)
2 Garlic Cloves, chopped small
3 Ounces of Spinach Leaves, coarsely chopped
1 Teaspoon of Dried Cilantro
1 Teaspoon of Parsley
Salt and Pepper to taste
Vegetable Cooking Spray
9 Large Eggs
1/8 Cup of Skim Milk
1 Teaspoon of Baking Powder
1/2 Cup of Fat Free Greek Plain Yogurt
OVEN
1. Spray a large saute pan with cooking spray over medium heat. Add onion and cook, stirring until it is soft and caramelizes. This will take about 30 minutes. If onion begins to stick, add a few droplets of water and keep stirring.
2. Preheat oven to 350 degrees. Coat a 8″ ovenproof nonstick pan with vegetable cooking spray.
3. Add the green onions and garlic to the onion in the pan. Stir in the spinach and cook until leaves wilt. This takes about 2-3 minutes. Add cilantro, parsley and salt/pepper. Remove from heat.
4. Transfer this mixture to the 8″ ovenproof nonstick pan you are using and put in oven for 5 minutes.
5. Using a blender, blend eggs, milk and baking powder on low for about 20 seconds.
6. Pour egg mixture over vegetables in pan. Return to oven and bake until puffy, set and lightly brown on top, about 20 minutes.
7. Remove omelet and cool for 5 minutes on a baking rack.
8. Cut into 6 slices and top with a dollop of fat free Greek yogurt. Enjoy!
OVEN
Greek Eggs and Ham
0 points
3 Eggs, beaten
1.5 Pieces of Canadian Ham (Bacon), chopped
1/8 cup of Fat Free Milk
1 Garlic Clove, minced
4 Green Onions, diced
Grape Tomatoes, sliced in half
Salt/Pepper to taste
1/3 cup of Athenos Fat Free Feta Cheese
Vegetable Cooking Spray
Directions:
1. In a saute pan that has been sprayed with vegetable cooking spray, saute garlic, onions and grape tomatoes for about 4 minutes while stirring frequently.
2. Combine eggs, chopped ham and milk into bowl and combine. Add egg mixture into pan with vegetables. Season with salt and pepper. Cook eggs to desired doneness.
3. Serve eggs with 1/3 cup of Athenos Fat Free Feta Cheese. This makes 1 large serving. Enjoy!
STOVETOP
3 Eggs, beaten
1.5 Pieces of Canadian Ham (Bacon), chopped
1/8 cup of Fat Free Milk
1 Garlic Clove, minced
4 Green Onions, diced
Grape Tomatoes, sliced in half
Salt/Pepper to taste
1/3 cup of Athenos Fat Free Feta Cheese
Vegetable Cooking Spray
Directions:
1. In a saute pan that has been sprayed with vegetable cooking spray, saute garlic, onions and grape tomatoes for about 4 minutes while stirring frequently.
2. Combine eggs, chopped ham and milk into bowl and combine. Add egg mixture into pan with vegetables. Season with salt and pepper. Cook eggs to desired doneness.
3. Serve eggs with 1/3 cup of Athenos Fat Free Feta Cheese. This makes 1 large serving. Enjoy!
STOVETOP
Grilled Chicken Cutlets with Roasted Root Vegetables
0 points
1-2 Pounds of Boneless Skinless Chicken Cutlets
Add seasonings you like to chicken (as long as they are 0 Points)
6 Carrots, halved crosswise and lengthwise
2 Onions, halved and sliced lengthwise
1 Jicama, cut into sticks as in this tutorial
3 Garlic Cloves, minced
1.5 Teaspoons of Hidden Valley Fiesta Ranch Mix
Salt/Pepper to Taste
Vegetable Cooking Spray
Directions:
1. Combine carrots, onions, jicama, and garlic onto a cookie sheet that has been sprayed with vegetable cooking spray. Spray top of vegetables with cooking spray and using your hands dispense ranch mix, salt and pepper over vegetables.
2. Place in a preheated 400 degree oven until vegetables are tender. About 25 minutes.
3. While vegetables are baking, grill cutlets until done.
4. This makes at least 4 generous servings. Enjoy! OVEN
1-2 Pounds of Boneless Skinless Chicken Cutlets
Add seasonings you like to chicken (as long as they are 0 Points)
6 Carrots, halved crosswise and lengthwise
2 Onions, halved and sliced lengthwise
1 Jicama, cut into sticks as in this tutorial
3 Garlic Cloves, minced
1.5 Teaspoons of Hidden Valley Fiesta Ranch Mix
Salt/Pepper to Taste
Vegetable Cooking Spray
Directions:
1. Combine carrots, onions, jicama, and garlic onto a cookie sheet that has been sprayed with vegetable cooking spray. Spray top of vegetables with cooking spray and using your hands dispense ranch mix, salt and pepper over vegetables.
2. Place in a preheated 400 degree oven until vegetables are tender. About 25 minutes.
3. While vegetables are baking, grill cutlets until done.
4. This makes at least 4 generous servings. Enjoy! OVEN
Taco Filled Peppers
0 points
1.5 Pounds of Ground Turkey Breast
2.5 Teaspoons of Old El Paso Taco Seasoning
1 cup of Canned Kidney Beans, rinsed and drained well
1 cup of 0 Point Salsa (I use Ortega Thick & Chunky)
4 Large Green Peppers
1 Large Tomato, chopped
1 Onion, diced small
Vegetable Cooking Spray
Directions:
1. Spray a large frying pan with vegetable cooking spray. Turn on heat to medium high. When hot, brown turkey breast until cooked. Add taco seasoning, beans, diced onion and salsa. Simmer for about 5 minutes so flavor blends. You can add additional seasoning in that you like as well.
2. Cut green peppers in half lengthwise, remove stems and seeds. In a large stockpot, cook peppers in boiling water for about 4 minutes. Drain and rinse them in a colander and run cold water over them.
3. Spoon meat and bean mixture into each pepper half evenly.1. Place in a 13 x 9 baking dish that has been sprayed with vegetable cooking spray. Cover with foil and bake at 350 degrees for 15-20 minutes or until peppers appear to be crispy and tender.
2. Add some of the chopped tomato to top of each pepper half.
3. To keep at 0 Points, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per pepper), up to 1 1/2 tablespoons of fat free sour cream (per pepper) and all the 0 Point Salsa you would like.
STOVE & OVEN
1.5 Pounds of Ground Turkey Breast
2.5 Teaspoons of Old El Paso Taco Seasoning
1 cup of Canned Kidney Beans, rinsed and drained well
1 cup of 0 Point Salsa (I use Ortega Thick & Chunky)
4 Large Green Peppers
1 Large Tomato, chopped
1 Onion, diced small
Vegetable Cooking Spray
Directions:
1. Spray a large frying pan with vegetable cooking spray. Turn on heat to medium high. When hot, brown turkey breast until cooked. Add taco seasoning, beans, diced onion and salsa. Simmer for about 5 minutes so flavor blends. You can add additional seasoning in that you like as well.
2. Cut green peppers in half lengthwise, remove stems and seeds. In a large stockpot, cook peppers in boiling water for about 4 minutes. Drain and rinse them in a colander and run cold water over them.
3. Spoon meat and bean mixture into each pepper half evenly.1. Place in a 13 x 9 baking dish that has been sprayed with vegetable cooking spray. Cover with foil and bake at 350 degrees for 15-20 minutes or until peppers appear to be crispy and tender.
2. Add some of the chopped tomato to top of each pepper half.
3. To keep at 0 Points, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per pepper), up to 1 1/2 tablespoons of fat free sour cream (per pepper) and all the 0 Point Salsa you would like.
STOVE & OVEN
Bananarama Maple Pancakes
0 points
3 Egg Whites
1 Large Overripe Banana, mashed
1.5 Teaspoons of Baking Powder
1/2 Teaspoon of Maple Extract
1/4 Teaspoon of Cinnamon mixed with 1 Teaspoon of Splenda
Vegetable Cooking Spray
Blueberry Syrup (recipe below)
Directions:
1. Puree everything in a blender.
2. Using a griddle or large frying pan that has been sprayed with vegetable cooking spray and over high heat, add “pancakes”.
3. Cook them as you would regular pancakes. Flip when bubbles start forming on top of the pancakes.
4. Serve with Fruit Syrup (recipe below) or up to 3 1/4 tablespoons of sugar free maple syrup.
5. This serves 1 person or 2 depending on how hungry you are and how big you make the “pancakes”.
STOVE
3 Egg Whites
1 Large Overripe Banana, mashed
1.5 Teaspoons of Baking Powder
1/2 Teaspoon of Maple Extract
1/4 Teaspoon of Cinnamon mixed with 1 Teaspoon of Splenda
Vegetable Cooking Spray
Blueberry Syrup (recipe below)
Directions:
1. Puree everything in a blender.
2. Using a griddle or large frying pan that has been sprayed with vegetable cooking spray and over high heat, add “pancakes”.
3. Cook them as you would regular pancakes. Flip when bubbles start forming on top of the pancakes.
4. Serve with Fruit Syrup (recipe below) or up to 3 1/4 tablespoons of sugar free maple syrup.
5. This serves 1 person or 2 depending on how hungry you are and how big you make the “pancakes”.
STOVE
Slow Cooker Blanco Chicken Chili
0 points
1 Pound of Boneless Chicken Cutlets, cut into bite size pieces
1 Large Onion
Jalapeno Pepper, minced small and seeded
4 Garlic Cloves, minced
2 Cans of Cannellini Beans, rinsed and drained
3 Cups of Chicken Broth + extra for sauteing (if needed)
1 Teaspoon of Chili Powder
1 Teaspoon of Cumin
1/2 Teaspoon of Oregano
1/2 Teaspoon of Dried Cilantro
Vegetable Cooking Spray
1. Spray a saute pan liberally with vegetable cooking spray. Add chicken, onion, garlic and pepper to pan and cook until chicken is browned. If contents start to stick. add some extra chicken broth to prevent sticking. When done, put into slow cooker.
2. Mash 1 cup of the drained beans in bowl and add 1/2 cup of broth. Stir this and remaining beans with broth into slow cooker with chicken. Add all the spices and stir to combine.
3. Cook on low for about 3 to 3 1/2 hours.
4. In the last 20 minutes of cooking, take lid off of slow cooker and stir. Leave lid off for this 20 minute time frame. Stir and serve. This makes about 4 large bowls. To keep at 0 Points, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per bowl), up to 1 1/2 tablespoons of fat free sour cream (per bowl) and all the 0 Point Salsa you would like. Enjoy!
1 Pound of Boneless Chicken Cutlets, cut into bite size pieces
1 Large Onion
Jalapeno Pepper, minced small and seeded
4 Garlic Cloves, minced
2 Cans of Cannellini Beans, rinsed and drained
3 Cups of Chicken Broth + extra for sauteing (if needed)
1 Teaspoon of Chili Powder
1 Teaspoon of Cumin
1/2 Teaspoon of Oregano
1/2 Teaspoon of Dried Cilantro
Vegetable Cooking Spray
1. Spray a saute pan liberally with vegetable cooking spray. Add chicken, onion, garlic and pepper to pan and cook until chicken is browned. If contents start to stick. add some extra chicken broth to prevent sticking. When done, put into slow cooker.
2. Mash 1 cup of the drained beans in bowl and add 1/2 cup of broth. Stir this and remaining beans with broth into slow cooker with chicken. Add all the spices and stir to combine.
3. Cook on low for about 3 to 3 1/2 hours.
4. In the last 20 minutes of cooking, take lid off of slow cooker and stir. Leave lid off for this 20 minute time frame. Stir and serve. This makes about 4 large bowls. To keep at 0 Points, you can add up to 1/4 cup of Kraft Fat Free Cheddar Cheese (per bowl), up to 1 1/2 tablespoons of fat free sour cream (per bowl) and all the 0 Point Salsa you would like. Enjoy!
Zero Point Chicken Fajita Burgers!
0 points
• 1 lb Perdue Extra Lean Ground Chicken
• Garlic powder
• Salt
• Black Pepper
• 1/2 red pepper, diced
• A few slices of red onion, diced
• Scallions
• Enchilada Sauce
1. Mix everything together and form 4 burgers.
2. Spray skillet with Pam Olive Oil spray and cook the burgers until they reached 160 with a meat thermometer.
3. Drizzle enchilada sauce on top.
STOVE or grill
• 1 lb Perdue Extra Lean Ground Chicken
• Garlic powder
• Salt
• Black Pepper
• 1/2 red pepper, diced
• A few slices of red onion, diced
• Scallions
• Enchilada Sauce
1. Mix everything together and form 4 burgers.
2. Spray skillet with Pam Olive Oil spray and cook the burgers until they reached 160 with a meat thermometer.
3. Drizzle enchilada sauce on top.
STOVE or grill
South of the Border Salad
Simply 5 Cookbook 0 points
1 poblano chile
4 c lightly packed chopped romaine
2 cups matchstick-cut jicama (1/2 lb)
½ c black bean corn salsa
1. Preheat broiler. Line small heavy rimmed baking sheet with foil.
2. Place poblano on prepared sheet and broil 5 “ from heat, turning occasionally, until charred, about 5 minutes. Transfer chile to small zip-close plastic bag ; seal and let steam about 10 minutes.
3. When cool enough to handle, remove charred peel and seeds from chile and discard. Coarsley chop chile and combine with romaine, jicama, tomatoes, and salsa in salad bowl. Toss until mixed well.
BROILER
1 poblano chile
4 c lightly packed chopped romaine
2 cups matchstick-cut jicama (1/2 lb)
½ c black bean corn salsa
1. Preheat broiler. Line small heavy rimmed baking sheet with foil.
2. Place poblano on prepared sheet and broil 5 “ from heat, turning occasionally, until charred, about 5 minutes. Transfer chile to small zip-close plastic bag ; seal and let steam about 10 minutes.
3. When cool enough to handle, remove charred peel and seeds from chile and discard. Coarsley chop chile and combine with romaine, jicama, tomatoes, and salsa in salad bowl. Toss until mixed well.
BROILER
Persian Chicken Kabobs
0 points
• 1.33 lbs. boneless skinless chicken breast, cut into 1 inch chunks
• 1 cup nonfat plain yogurt
• 1/2 cup parsley
• 4 garlic cloves, minced
• 1 lemon, juice and zest
• 1 tsp. cumin
• 1 tsp. onion powder
• 1 tsp. black pepper
• 1 tsp. salt
• 1/2 tsp. paprika
• 1/2 tsp. coriander
1. Combine the yogurt, parsley, garlic, lemon juice, lemon zest, cumin, onion powder, black pepper, salt, paprika, and coriander. Marinate the chicken in this mixture for at least 4 hours or overnight.
2. When ready to cook, remove the chicken from the marinade, letting excess drip off. Thread onto skewers. These can also be cooked without the skewers. If making skewers,consider adding some of your favorite veggies.
3. To grill: Place on a medium hot grill for 10-15 minutes, turning once, or until chicken is fully cooked.
4. To broil: Place on a foil lined baking sheet. Broil for 10-12 minutes, turning 1-2 times, or until chicken is cooked through.
• 1.33 lbs. boneless skinless chicken breast, cut into 1 inch chunks
• 1 cup nonfat plain yogurt
• 1/2 cup parsley
• 4 garlic cloves, minced
• 1 lemon, juice and zest
• 1 tsp. cumin
• 1 tsp. onion powder
• 1 tsp. black pepper
• 1 tsp. salt
• 1/2 tsp. paprika
• 1/2 tsp. coriander
1. Combine the yogurt, parsley, garlic, lemon juice, lemon zest, cumin, onion powder, black pepper, salt, paprika, and coriander. Marinate the chicken in this mixture for at least 4 hours or overnight.
2. When ready to cook, remove the chicken from the marinade, letting excess drip off. Thread onto skewers. These can also be cooked without the skewers. If making skewers,consider adding some of your favorite veggies.
3. To grill: Place on a medium hot grill for 10-15 minutes, turning once, or until chicken is fully cooked.
4. To broil: Place on a foil lined baking sheet. Broil for 10-12 minutes, turning 1-2 times, or until chicken is cooked through.
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