2/23/10 - Healthy Cooking by Chef Desmond Keefe, SNHU
Jamaican Chicken, Rice and Bean Salad
1 cup long-grain
white rice
1/3 cup fresh lime juice
2 Tbsp plus 1 tsp
vegetable oil, preferably canola oil
2 tsp unsulfured
molasses
2 cloves garlic, finely
chopped
1 ea jalapeno
pepper, seeded and finely chopped
TT salt and
freshly ground black pepper to taste
1-15 oz. Can adzuki beans or
black beans, drained and rinsed
½ cup chopped
scallions (3 scallions))
1-7.½ oz. Jar roasted red
peppers, drained, rinsed and diced
6 Tbsp chopped fresh
cilantro
1 lb. Boneless
skinless chicken breasts, trimmed of fat
¼ cup Pickapeppa
saucee
1 ea lime wedges
for garnish
Bring a medium-sized pot of
salted water to a boil. Add rice and cook over medium heat until rice is
tender but still firm, 12 to 15 minutes. Drain in a sieve and rinse under
cold water to separate grains. Drain well and set aside.
In a large bowl, whisk together
lime juice, 2 Tbsp. oil, molasses, garlic and jalapeno. Season with salt
and pepper. Add beans, scallions, red peppers, 4 Tbsp of the cilantro and
the cooked rice. Set aside.
Meanwhile, prepare the grill or
preheat the broiler and broiler pan. Brush chicken with the remaining 1 tsp
oil and grill or broil, basting with Pickapeppa sauce, until the meat is no
longer pink in the center, about 4 minutes per side. Let cool slightly.
Cut chicken pieces in half
lengthwise and cut into thin slices against the grain. Add to the rice
mixture. Taste and adjust seasonings with salt and pepper. (the salad may
be prepared up to 24 hours in advance and stored, covered, in the
refrigerator.)
Garnish with lime wedges and the
remaining 2 Tbsp cilantro.
Makes about 8 cups, serves 6.
356 Calories per serving; 26 G Protein, 7 G Fat, 47 G Carbohydrate; 127 mg
sodium; 44 mg Cholesterol.
Spaghetti Squash Primavera
1 ea 2-pound spaghetti squash
1 Tbsp reduced-calorie margarine, at room temperature
2 ounces grated Parmesan
½ bunch broccoli flowerets, sliced
1 cup shelled fresh peas (about 1 pound in the pod)
1 ea small zucchini, julienne
3 ounces cooked lean ham, cut into strips
¾ cup sliced mushrooms
1 tsp salt
freshly ground pepper to taste
- Cut the squash in half the short way. Place it, cut side down, with 1 inch of water in a baking dish just large enough to hold it.
- Bake at 350 degrees until the shell is easily pierced with a fork and the flesh shreds when pulled with a fork, about 45 minutes. Alternately, wrap the halves in plastic wrap and microwave at high (100 percent power) for 15 minutes or until tender. Cool, scoop out, and discard the seeds. Pull the strands from the squash into a bowl. Discard the tough skin. Toss the squash strands with the margarine and the cheese.
- While the squash is baking, prepare the vegetables. Bring a 2 ½ quart saucepan ¾ full of water to a boil. Add the broccoli, boil 1 minute; add the peas, cook 1 minute more; add the zucchini and cook 30 seconds more. Drain and cool all the vegetables under running water. Set vegetables aside.
- Spray an 8-inch nonstick skillet with cooking spray, add the ham strips, and stir-fry them until they’re lightly browned. Transfer strips from the pan to a paper towel.
- In the same pan, sprayed again if necessary, stir-fry the mushrooms until lightly browned.
- In a large bowl, combine the cooked spaghetti squash, drained vegetables, mushrooms, and ham. Season with salt and pepper and toss well to combine. Spoon into a casserole. Casserole is ready to eat, or set aside. Reheat, covered, in a 350 degree oven for 30-35 minutes. Uncover the last 10 minutes of cooking. Alternately, heat in the microwave at high (100 percent power) 5-8 minutes or until warmed through.
Yield: 4-6 servings; Calories per serving 141; Protein per serving 10 g; Fat per serving 5 G; Saturated fat per serving 2 G; Cholesterol per serving 15 mg; Carbohydrates per serving 13 G; Sodium per serving 746 mg; Fiber per serving 4g.
|
