Hearty Black Bean and Sausage Soup

Soup - it's good stuff. It's the dieter's best friend - naturally light (for the most part) and more filling than you would think. Basically, you are forced to slow down to eat it, especially when fresh. That helps you get used to feeding your body at a better pace. It's pretty much impossible to take giant bites of soup - and there's more of a feeling of fullness earlier, and less tendency to overeat.

This soup is from WW Take Out Tonight, one of the cookbooks I love to read as well as cook from. I love the idea of being able to use fresh ingredients & spices to imitate restaurant recipes. I get to challenge myself and feed myself well at the same time.

This recipe is interesting, because it doesn't have spices, and pretty much uses the flavor from the turkey sausage and cilantro to flavor. The result is pretty nice - not too chicken broth-y, which is something that I really dislike.

The result ended up not being too thin - at first I thought the amount of soup pureed wasn't enough to thicken. On reheat it works well though. This is a soup that freezes well as well.

I'm not sure I love this enough to repeat it, but I did like it.


* Exported from MasterCook *

Hearty Black Bean and Sausage Soup

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
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1/2 pound sweet italian turkey sausage link
1 teaspoon olive oil
1 onion -- finely chopped
2 garlic cloves -- minced
2 jalapeno peppers -- seeded and minced
3 (15 1/2-ounce) cans canned black beans -- rinsed and drained
4 cups low-sodium defatted chicken broth
1/2 cup chopped cilantro

Spray a large nonstick saucepan with nonstick spray and set over medium-low heat. Add the sausage and cook until browned on all sides and cooked through, about 15 minutes. Transfer the sausage to a plate. When the sausage is cool enough to handle, cut into 1/2-inch-thick slices.

Heat the oil over medium-high heat in th esame saucepan, then add the onion, garlic, and jalapenos. Cook, stirring occasionally, until tender, about 8 minutes. Stir in the beans and broth; bring to a boil. Reduce the heat and simmer, covered, until all the flavors are blended, about 8 minutes.

Transfer 2 cups of the bean mixture to a blender or food processor and puree. Stir the puree and the sausage into the soup. Simmer, uncovered, until the soup is heated through, about 5 minutes. Remove the soup from the heat, stir in the cilantro, and serve.

Source:
"WW Take Out Tonight"

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Per Serving (excluding unknown items): 273 Calories; 6g Fat (20.5% calories from fat); 21g Protein; 32g Carbohydrate; 12g Dietary Fiber; 32mg Cholesterol; 1360mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0

Mmmm...Penzeys - Blueberry Cinnamon-Burst Muffins

After several months of drooling, I finally placed my first order with Penzeys spices. I had heard raves about their spices, and I decided that since I love cooking I might as well make my cooking the best that I could. And at a little under $40, the awesomeness of quality I saw in the first recipe I made were well worth it.

These muffins came out beautifully. I'm not much of a blueberry muffin person, but this one changes my mind. Even with some cook error - not whipping the butter & cream cheese enough - the muffins were extremely tender and tasty. And the spices worked beautifully with the texture. Heavenly.


* Exported from MasterCook *

Blueberry Cinnamon-Burst Muffins

Recipe By :
Serving Size : 18 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup unbleached flour
1/4 cup sugar
1 tablespoon ground cinnamon
3 tablespoons unsalted butter -- cut into pieces
1 cup sugar
5 tablespoons unsalted butter -- softened
2 large eggs
1 1/4 cups unbleached flour
1 1/4 cups whole wheat flour
5 teaspoons baking powder
1/2 teaspoon salt
1 cup skim milk
1 1/2 cups blueberries -- fresh or frozen

Preheat oven to 400.

Lightly spoon 1/4 cup flour into a measuring cup; level with a knife. Combine 1/4 cup flour, 1/4 cup sugar, and cinnamon in a medium bowl, and cut in 3 tablespoons butter with a pastry blender or 2 knives until mixture resembles coarse meal, Cover and chill 30 minutes.

Place 1 cup sugar and 5 tablespoons butter in a bowl; beat with a mixer at high speed 1 minute or until combined. Add eggs, 1 at a time, beating well after each addition. Lightly spoon 2 1/2 cups flour into dry measuring cups; level with a knife. Combine 2 1/2 cups flour, baking powder,and salt, stirring with a whisk. Add flour mixture and milk alternately to butter mixture, beginning and ending with flour mixture. Fold in blueberries and cinnamon mixture (batter will be thick).

Spoon batter into 18 muffin cups coated with cooking spray. Bake at 400° for 18 minutes or until muffins spring back when touched lightly in center. Cool in pans 5 minutes on a wire rack. Remove muffins from pans~ place on a wire rack.

Source:
"CL 07/04"

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Per Serving (excluding unknown items): 182 Calories; 6g Fat (28.2% calories from fat); 3g Protein; 30g Carbohydrate; 2g Dietary Fiber; 38mg Cholesterol; 212mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 1 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Mango Salad with Ginger-Raisin Vinaigrette

Ah - another mango recipe. I can't help it - there's something about mangos that calls to me. It's the exoticism and the flavor and the texture... Of course, it also has the disadvantage of being a pain in the butt to slice. Well, all great things come at a cost, and a nice, fresh mango is definitely worth the minor pain of getting it ready to eat. Of course, I also use frozen mango in yogurt and love it.

This salad came together with some beautiful colors - the mango and the red pepper looked gorgeous with the greens. The texture of the different elements worked together. Unfortunately, there just wasn't enough dressing for the number of servings that it said it served. I ate the salad for 6 days, but never felt that I got a true sense of the flavor of the dressing. If I did try it again, I would thin it out with some water to get it to cover more of the greens.


* Exported from MasterCook *

Mango Salad with Ginger-Raisin Vinaigrette

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Dressing
1/4 cup golden raisins
1 cup boiling water
3 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar -- or malt vinegar
1 tablespoon chopped cilantro -- finely chopped
1 teaspoon minced ginger
1 chili pepper -- thai, serrano, or small jalapeno, stemmed and finely chopped
1/8 teaspoon salt
Salad
5 ounces mixed greens -- baby
1 large mango -- peeled and diced
1 medium red bell pepper -- seeded and julienned

To prepare dressing: Put raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins into a blender. Add oil, vinegar, cilantro, ginger, chile and salt. Puree, scraping the sides as needed, until smooth. Set aside 1 tablespoon of the dressing.

To prepare salad: Place the greens in a large bowl and toss with the remaining dressing. Divide among 6 plates. Put mango and bell pepper in the bowl; add the reserved tablespoon of the dressing and toss to coat. Top the greens with the mango mixture. Serve immediately.

Source:
"Eating Well February/March 2005"
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Per Serving (excluding unknown items): 118 Calories; 7g Fat (49.2% calories from fat); 1g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 54mg Sodium. Exchanges: 1/2 Vegetable; 1/2 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Tag - I'm it!

So I got nominated to answer the latest meme by Kayaksoup. Fun stuff - makes me think about inspiration in cooking.

Total number of cookbooks I've owned - Current count is about 50. But that doesn't count the 1000+ recipes from magazines and Mastercook. And the recipes that I need to type in from the 20 cookbooks I have out from the library.

Last cookbook(s) I bought - Wraps:Easy Recipes for Handheld Meals; Weight Watchers Cook it Quick! (and I cooked from it tonight); The Laurel's Kitchen Bread Book.

Last cookbook I read - Baking at Home with the Culinary Institute of America

Five cookbooks that mean a lot to me -
I'm going to cheat a bit on this one - I can't think of 5 cookbooks, so I am going with 5 cooking inspirations.
1. A copy of the Joy of Cooking given to me by my high school cooking teacher. I took cooking class all 4 years!
2. My dad - He said years ago that when my mom was traveling and I was doing the cooking (this was back in high school still), he put on 5 pounds. He always encourages me to become a cook, but I think I'll stick with doing it for myself - I couldn't handle the pressure.
3. The Cooking Light Bulletin Board - I get inspired by reading what others have cooked, read recipe reviews, and get encouraged to do more cooking. Without them I wouldn't be cooking as much as I do.
4. MasterCook - How could I live without this software? Not very well, I think. It actually is very like something I designed for a computer class in college, before I knew it existed.
5. Other blogs. It really is a global community, and it encourages me to experiment.

Which 5 people would you most like to see fill this out in their blog? - I'm late to the party, I think, so I'm not sure who else is left. I'd love to see Chocolate and Zucchini, 101 cookbooks,Bakerina and a couple that have already done it - Orangette and Domestic Goddess

Curried Chicken Penne with Fresh Mango Chutney

I tend to get overly into planning. This is especially bad for cooking, because every time I think I've decided on a recipe to use up what I have leftover from another recipe, I get overwhelmed with all the other recipes that use the same ingredient. I also think I overestimate the amount of time it will take to make a recipe. This tends to make me avoid cooking after work, which knocks out most days.

I think I'm getting better though. I'm forcing myself to cook a little more, because I know the end result will definitely make me happy. Now if I could only be as effective with exercise...

So, last week I had planned to pick up something from the grocery store for dinner. But then I found this recipe, and decided to just do it. Picked everything up from the store, and got cooking! It was sort of fun - 3 pots going at the same time. Of course, then one of the pots was not heating because the heating coil had been disconnected by the cleaners. That threw off the timing slightly, but it was to an advantage, because the chutney used the extra time well.

The end result is a good recipe that I could see myself repeating, with a definite major mod. I like the pasta, I like the veggies - but the chicken just isn't necessary. I think if I did re-make this, I would leave out the chicken, and just use more veggies. One advantage is that I used the pre-cut mix of broccoli & cauliflower and saved all the time of chopping there.

I definitely like the sauce, but could see thickening it a bit somehow. It pooled at the bottom of the dish a little bit. The mango chunks taste good in their sauce even though the chutney could stand a little more thickening. I did use a new whole wheat pasta and liked how it came out. And even on re-heat from the freezer I liked it - and actually felt in some ways that it tasted better on reheat, which is a definite benefit.


* Exported from MasterCook *

Curried Chicken Penne with Fresh Mango Chutney

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Chutney
2 medium mango -- diced
1 cup finely chopped onion
1/2 cup water
2 tablespoons brown sugar
1 tablespoon curry powder
1 tablespoon fresh lime juice
1/2 teaspoon black pepper
1/2 teaspoon fresh ginger
1/4 teaspoon salt
Chicken
1 teaspoon olive oil
2 garlic clove -- minced
1 pound boneless skinless chicken breast -- cut into 1" pieces
1 cup light coconut milk
2 tablespoons sugar
1 teaspoon salt
1 1/2 teaspoons Curry paste -- red
1 teaspoon fish sauce
12 ounces broccoli florets
12 ounces cauliflower flowerets
13 1/2 ounces ronzoni Healthy Harvest Penne Rigate

To prepare chutney, combine first 9 ingredients in a medium saucepan; bring to a boil. Reduce heat, and simmer 15 minutes or until most of liquid evaporates and mixture is thick, stirring occasionally.

To prepare chicken, heat oil in a large nonstick skillet over medium-high heat. Add garlic and chicken; sauté 5 minutes. Combine coconut milk and next 4 ingredients (coconut milk through fish sauce), stirring with a whisk. Add coconut mixture to pan; bring to a simmer. Add broccoli and cauliflower; cover and cook 7 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in chutney and pasta; toss well to combine. Sprinkle with green onions, if desired.

Source:
"CL 06/04"

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Per Serving (excluding unknown items): 446 Calories; 6g Fat (11.6% calories from fat); 29g Protein; 78g Carbohydrate; 13g Dietary Fiber; 44mg Cholesterol; 578mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Clearing out the fridge - Whole Wheat Beer Bread

I don't drink - pretty much at all. I'm a froo-froo drinks girl, will do something like a strawberry daiquiri or maybe a white russian. And when I do have that froo-froo drink it's maybe at most 4 times a year. So how did I end up with a six pack of beer in my fridge? Cooking, of course. But it took me a while to work my way through the entire pack. And that one last bottle? Beer bread!

The recipe I used I found on allrecipes.com - Beer Bread. I've made beer bread before, from a recipe from the All New Joy of Cooking, and although I liked it, it wasn't the ultimate recipe for me. So when I had the one lonely bottle of beer left, I knew exactly where it would go.

I liked this recipe in theory because it included whole wheat flour in the ingredients. I did read the comments on the bread, but followed the recipe exactly, without adding the butter that some suggest.

The result was nice. I liked the bread, but be warned - it is sweet. If I did repeat this recipe I would cut down the sugar. It also had a slight aftertaste to it. This might be due to the fact that there was so much baking powder in it, even though I did use non-aluminum powder.

I melted slices of 2% american cheese on top of the bread for a nice open-faced sandwich. I also might use the leftovers alongside soup.

And for a total 360 from previous recipe - Tofu with Thai Curry Sauce

So, last recipe was Blue Ribbon Meatloaf, which was one hunkin' piece of meat. A bit of a switch from that is the next recipe - Tofu with Thai Curry Sauce, from Eating Well February/March 2005. I have worked with tofu before, and have even made another recipe from the same issue that uses it.

This issue of EW has specific instructions on how to make the tofu more palatable to those who would turn up their nose at it. Basically, they believe that part of the issue with not liking it is that the cubes are too regular, and really make it obvious that it is not a meat-like substance. I wouldn't turn my nose up at tofu, but I did like the look of the ragged shapes.

This recipe came together nicely and simply and had a nice spicy flavor that did not overwhelm with heat. What I loved best though is the crispness and light flavor of the tofu. It was cooked semi-quickly over high heat so that the outside became a beautiful golden brown.

I can see this as a repeat, more because I will have the ingredients on hand than because I totally fell in love with the recipe.


* Exported from MasterCook *

Tofu with Thai Curry Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
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Sauce
1 cup light coconut milk
2 tablespoons chopped cilantro
1 teaspoon curry paste -- red
1/2 teaspoon brown sugar
1/2 teaspoon salt -- or to taste
Tofu & Vegetables
2 teaspoons extra-virgin olive oil
14 ounces extra-firm tofu
6 ounces spinach -- baby
1 medium red bell pepper -- sliced
3 cups cooked white rice

Whisk together sauce ingredients in a small bowl.

Drain rinse and pat dry tofu. Slice crosswise into 8 1/2-inch thick slices. Coarsely crumble each slice into smaller, uneven pieces.

Heat olive oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.

Add spinach, bell pepper, and sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.

Source:
"EW February/March 2005"

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Per Serving (excluding unknown items): 355 Calories; 13g Fat (31.0% calories from fat); 16g Protein; 47g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 366mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

Yup, that's a big chunk of meat - Blue Ribbon Meatloaf

I'd like to start off by saying I'm trying to get more into cooking with meat. It's funny to consider - I think most people are trying to eat less meat, and here I am bucking the trend! I think for me it's about getting more variety into my meals, and just the fact that I was less a cook and more of a baker means that I haven't done a lot of different things. Like, I've never roasted a chicken (that's on my list). I have an incredible roasting pan that I got for my birthday a couple years ago that I have yet to use.

Anyway, I was searching for recipes last weekend, and decided to try Blue Ribbon Meatloaf from Eating Well. With a name like that, who could resist? In addition, the fact that it calls for beer (which I have had in my fridge for several months, and never drink - it's all for cooking!), and sweet onions (I finally get to try vidalias) appealed to me a lot.

I of course managed to near-puree the onions when I decided to chop in the food processor. But on the good side, I think my herb cutting skills are getting better - I was able to get the parsley chopped fairly easily. I did just watch an instructional video on chopping parsley, though, and will use their approach and see how it goes. And I need a new knife - badly.

The loaf came out of the oven with plenty of juices to drain, as I believe most meat loafs do. The consistency was solid, but it did crumble somewhat when cutting, which I do take as standard with meat loafs. The color was not unappealling per se, but I didn't feel that the parsley gave color to the loaf as I have seen with other meat loaf recipes. The flavor was good, but not extraordinary.

Overall, I think it came out well. The only issue was that I'm not sure I'm a big loaf of meat person. I know that my mom used to make meatloaf, and I don't think I loved it, but I don't think I hated it either. It was meh. I think that I'm a little more to the meh side now for loaves in my life, so a great meat loaf recipe is not something I will go search out. I just think that I prefer meals with less meat, more bread/rice. I mean, c'mon, 2 1/2 pounds of meat for 8 servings? Just a little too much. But that's just me.

Banana Raspberry Muffins

I got this recipe from a post on the CL BB - it originally appeared in the May issue of Self. I love the fact that by reading the boards I get a wider range of recipes. I think that by being a part of the community I challenge myself more in my cooking.

Unfortunately, I did not do well with this recipe. It was too moist - I think it might have been because I had frozen the bananas and defrosted them, and they might have carried ice crystals into the batter. I did like using fresh raspberries though.


* Exported from MasterCook *

Banana Raspberry Muffins

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
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1 cup unbleached flour
1 cup whole wheat flour
3/4 cup sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
4 large bananas -- mashed
1/4 cup skim milk
1 large egg
1 teaspoon vanilla
12 ounces raspberries

Heat oven to 350 and coat a muffin tin with cooking spray. In a bowl, combine flours, sugar, powder, soda and salt; whisk to blend. Make a well in the center; set aside. In another bowl, combine bananas. milk, egg and vanilla; fold in raspberries. Pour batter into center of dry ingredients; fold together until combined. Do not overmix. Pour batter into pan; bake 15-20 minutes or until toothpick inserted in center of a muffin comes out clean. Cool in pan on wire rack for 10 minutes, then remove to cooling rack.

Source:
"Self 05/05 - posted on CLBB by greysangel - http://community.cookinglight.com/showthread.php?s=&threadid=73362&highlight=Banana+raspberry+bread"

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Per Serving (excluding unknown items): 175 Calories; 1g Fat (4.6% calories from fat); 4g Protein; 40g Carbohydrate; 4g Dietary Fiber; 18mg Cholesterol; 232mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 Fruit; 0 Non-Fat Milk; 0 Fat; 1 Other Carbohydrates.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

Eat the rainbow - Baba Ghanouj

Since I went on Weight Watchers, I've gained a great appreciation for vegetables. They are healthy - and delicious. I especially love red bell peppers; I can't believe how sweet they are. I usually have no problems getting in veggies, but the problem is, they are mostly green. 5 to 7 veggie servings are encouraged, but they should be in a rainbow. So - some purple!

I love the concept of eggplants - they are a veggie (actually a berry, technically) that seems to evoke a feeling of exoticism, even though I know they are always available at the grocery store. They just seem different.

This recipe from WW New Complete Cookbook is very simple to put together in the food processor. It has a beautiful color - a nice brown with pretty green flecks from cilantro. The flavor is just about perfect - a tang of lemon, and just a hint of cilantro. I had been a little wary of the cilantro. It was a funny thing - the scent of fresh cilantro had made me queasy recently. Maybe it was the bunch I had picked up. For this recipe I used organic, and it was perfect.

I did split this recipe into 3 servings instead of 4, but other than that I stuck to the script - and I'm very happy I did.


* Exported from MasterCook *

Baba Ghanouj

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Snacks Spreads/Dips

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 pounds eggplant
3 tablespoons chopped cilantro
3 tablespoons plain nonfat yogurt
4 teaspoons fresh lemon juice
1 garlic clove
1 teaspoon paprika
3/4 teaspoon ground coriander
3/4 teaspoon salt
4 medium green bell pepper

Preheat the oven to 425 degrees. Line a baking sheet with foil; spray with nonstick cooking spray.

With a knife, pierce the eggplant several times; place on the baking sheet. Bake, turning once or twice, until soft and the skin is charred, about 45 minutes; let stand until cool enough to handle. Peel off the skin, then coarsely chop the eggplant.

In a food processor or blender, puree the eggplant, cilantro, yogurt, lemon juice, garlic, paprika, coriander, and salt. Serve with the green bell peppers.

Source:
"WW New Complete Cookbook"

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Per Serving (excluding unknown items): 73 Calories; 1g Fat (6.2% calories from fat); 3g Protein; 17g Carbohydrate; 5g Dietary Fiber; trace Cholesterol; 415mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 3 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat.

NOTES : 1 point

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

Not sure if the name is truly representative - Summer Chicken Stir-fry

Not to be confrontational, but what exactly makes this a summer stir-fry? The red peppers? The snow peas? I'm guessing the peppers, because when I went to Wegman's this week, they had colored peppers front and center. I think I've lost almost all of my sense of seasonality - probably because just about any fruit/vegetable can be had year round. That's definitely a disadvantage, though - when the fruit/veggies are at their best, I tend to miss it, because I take them for granted. I'm guessing that I should stick with the fresh produce that is highlighted in grocery stores - it's probably the most frequently refreshed. Or do what I am doing this weekend - go to a farmers' market!

As for this recipe, I give it a solid 7 in flavor, and probably the same for ease of preparation. I liked the fact that I could use some of the balsamic vinaigrette that I had made the week before. When I was slicing up the snow peas, I thought that there was a lot of them, that maybe they would overwhelm the rest of the ingredients, but it wasn't the case. The texture of all the different elements worked together. One disadvantage for me was that I wasn't sure I liked the color that the chicken pieces came out to be - a light brown/vaguely tan. It wasn't unappetizing, but it wasn't inspiring. Leftovers on the second day kept their flavor well. There was definitely enough sauce to season the rice I served it on. Oh, and the recipe is from Health 06/05.


* Exported from MasterCook *

Summer Chicken Stir-Fry

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons vinaigrette -- reduced-fat
3 tablespoons low-sodium soy sauce
1/4 teaspoon hot pepper flakes
1 pound boneless skinless chicken breast -- cut into short, thin strips
2 teaspoons dark sesame oil
6 ounces snow pea pod, fresh -- cut diagonally in half
1 red bell pepper -- cut into short, thin strips
1/2 cup sliced green onions -- diagonally sliced, 1-inch pieces
2 tablespoons minced cilantro
3 cups cooked medium-grain white rice

Combine dressing, soy sauce and pepper flakes in a medium bowl; add chicken, tossing to coat.

Heat oil in a large nonstick skillet over medium-high heat. Add snow peas and bell pepper; stir-fry 2 minutes. Add chicken mixture; stir-fry 3 minutes. Add onions; stir-fry 1 minute or until chicken is thoroughly heated and vegetables are crisp-tender. Top with cilantro & serve over rice.

Source:
"Health 06/05"

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Per Serving (excluding unknown items): 414 Calories; 10g Fat (22.4% calories from fat); 32g Protein; 46g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 531mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat.


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0