Category: Main Ingredient

Main Ingredient

Grilled Chicken and Zucchini Yakitori

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 Grilled Chicken and Zucchini Yakitori
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Course Main Dish
Cuisine American
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Servings
servings
Ingredients
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Instructions
  1. Bring mirin, low sodium soy sauce, honey and crushed garlic to a boil in a medium-sized sauce pan, and cook over medium heat for about 5 minutes. Set aside to cool.
  2. Cut the chicken into 1-inch pieces and place in a Ziplock bag; pour half of the marinade over the chicken. Place the zucchini in a second large Ziplock bag and pour the remaining marinade over the zucchini. Refrigerate for at least 30 minutes. Meanwhile, soak the skewers in water 30 minutes so they don’t burn.
  3. Thread the chicken onto skewers, alternating with green onion so that each stick has 3 cubes of chicken and two pieced of green onion, discarding the chicken marinade.
  4. Thread the zucchini onto skewers, alternating with remaining green onion, reserving the marinade for basting.
  5. Preheat the grill or a grill pan over medium-high heat. When hot, spray with oil then reduced heat to medium; grill the zucchini and chicken skewers about 5 to 6 minutes on each side brushing both sides of the skewers with the yakitori sauce during the last few minutes of cooking time..
  6. Makes 14 chicken skewers, 4 zucchini skewers.
Recipe Notes

*Note: It’s really hard to be accurate with the sodium here since most of it is tossed, I calculated it with 2 tbsp soy sauce and 1 tbsp mirin, but it would actually be less.

Skinnytaste.com Size: 3 1/2 chicken skewers, 1 zucchini • Points +: 5 pts • Smart Points: 9 Calories: 213.5 • Fat: 8.5 g • Carb: 14 g • Fiber: 1.5 g • Protein: 21 g • Sugar: 10 g Sodium: 618.5 mg* • Cholest: 72 mg Read more at http://www.skinnytaste.com/grilled-chicken-and-zucchini-yakitori/#v0O6pge95T8WSCcQ.99

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Crunchy Chicken

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 Crunchy Chicken
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Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 35 minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 5 minutes
Cook Time 35 minutes
Servings
servings
Ingredients
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Instructions
  1. Preheat oven to 350F
  2. Chicken can be raw or cooked, if raw, adjust cooking time upward to ensure chicken is done.
  3. Mix sour cream, cheese, Worcestershire sauce, garlic powder, and lemon juice together until blended. Add chicken and mix well until coated. Spread evenly in baking dish.
  4. Spread stuffing mix evenly on top of chicken mixture. Drizzle melted butter on top.
  5. Bake at 350F for 30 minutes or until hot, melted, and bubbling.
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Nutrition Facts
Crunchy Chicken
Amount Per Serving
Calories 301 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 5g 25%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 68mg 23%
Sodium 636mg 27%
Potassium 146mg 4%
Total Carbohydrates 17g 6%
Dietary Fiber 1g 4%
Sugars 3g
Protein 21g 42%
Vitamin A 4%
Vitamin C 2%
Calcium 13%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.

Roasted Potato Medley

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 Roasted Potato Medley
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Course Side Dish
Cuisine American
Servings
Ingredients
Course Side Dish
Cuisine American
Servings
Ingredients
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Instructions
  1. Preheat oven to 400°F. Toss potatoes with oil in large bowl. Add Seasoning; toss to coat evenly. Spread in single layer on foil-lined large baking pan sprayed with no stick cooking spray.
  2. Roast 25 to 30 minutes or until potatoes are tender and golden brown, stirring halfway through cook time.
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Cheddar Cheese Sauce

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 Cheddar Cheese Sauce
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Course Condiment
Cook Time 15 minutes
Servings
servings
Ingredients
Course Condiment
Cook Time 15 minutes
Servings
servings
Ingredients
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Instructions
  1. Melt butter in a saucepan over medium heat; whisk flour into butter until smooth. Pour milk into butter mixture and stir with a wooden spoon to combine. Cook and stir until mixture thickens, about 3 minutes. Add Cheddar cheese and stir until cheese is melted, about 3 minutes more. Season with salt and pepper.
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Nutrition Facts
Cheddar Cheese Sauce
Amount Per Serving
Calories 280 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 11g 55%
Polyunsaturated Fat 1g
Monounsaturated Fat 0.4g
Cholesterol 65mg 22%
Sodium 428mg 18%
Potassium 66mg 2%
Total Carbohydrates 7g 2%
Dietary Fiber 0.2g 1%
Sugars 2g
Protein 17g 34%
Vitamin A 18%
Calcium 47%
Iron 1%
* Percent Daily Values are based on a 2000 calorie diet.

WHOLE BAKED TILAPIA WITH FLAT-LEAF PARSLEY AND GARLIC

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 WHOLE BAKED TILAPIA WITH FLAT-LEAF PARSLEY AND GARLIC
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Course Main Dish
Cuisine English
Servings
Ingredients
Course Main Dish
Cuisine English
Servings
Ingredients
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Instructions
  1. Pre-heat the oven to 200C (392F). Prepare two squares of aluminium foil large enough to completely wrap each fish and spray with a little olive oil on the shiny side.
  2. Mix together the softened butter, garlic and lemon juice.
  3. Rinse and pat the fish dry, including inside the body cavity. Lay each fish in the centre of its piece of aluminium foil, on the shiny side.
  4. Season with salt and pepper inside the body cavity, then spread half the butter inside each fish. Lay the onions on top of the butter inside each fish's body cavity and top the onions with a flat-leaf parsley. Make 2 slashes in the skin on the top surface of each fish.
  5. Sprinkle the skin of the fish with salt and wrap each fish in its foil parcel. Place on a baking sheet in the pre-heated oven for 20-30 minutes or until the fish is just cooked. Carefully open each parcel (be careful not to lose the juices!) and place under the grill for a further 5 minutes to brown a little before serving.
Recipe Notes

http://www.cooksister.com/2008/11/whole-grilled-tilapia-with-flat-leaf-parsley.html

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Green Beans from a Can That Don’t Taste Like It!

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 Green Beans from a Can That Don't Taste Like It!
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Course Side Dish
Cuisine American
Servings
Ingredients
Course Side Dish
Cuisine American
Servings
Ingredients
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Instructions
  1. Heat entire contents of the canned green beans. Drain.
  2. Place butter in the bottom of a serving bowl and add DRAINED green beans, stirring gently until butter is melted.
  3. Sprinkle with parmesan (and thyme if using)and serve.
Recipe Notes

NOTE: This would work equally well on fresh or frozen green beans. You can steam fresh beans 3-5 minutes.

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Char Siu (Chinese BBQ Pork)

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 Char Siu (Chinese BBQ Pork)
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Course Main Dish
Cuisine Chinese
Servings
Ingredients
Course Main Dish
Cuisine Chinese
Servings
Ingredients
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Instructions
  1. Cut pork with the grain into strips 1 1/2- to 2-inches long; put into a large resealable plastic bag.
  2. Stir soy sauce, honey, ketchup, brown sugar, rice wine, hoisin sauce, red food coloring, and Chinese five-spice powder together in a saucepan over medium-low heat; cook and stir until just combined and slightly warm, 2 to 3 minutes. Pour the marinade into the bag with the pork, squeeze air from the bag, and seal. Turn bag a few times to coat all pork pieces in marinade.
  3. Marinate pork in refrigerator, 2 hours to overnight.
  4. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
  5. Remove pork from marinade and shake to remove excess liquid. Discard remaining marinade.
  6. Cook pork on preheated grill for 20 minutes. Put a small container of water onto the grill and continue cooking, turning the pork regularly, until cooked through, about 1 hour. An instant-read thermometer inserted into the center should read at least 145 degrees F (63 degrees C).
Recipe Notes

Some might like to add a teaspoon of Chinese 5 spice; I don't like the flavor myself. Red bean curd can be used in place of the red food coloring.

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Jerk Chicken

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 Jerk Chicken
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Course Main Dish
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Course Main Dish
Servings
Ingredients
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Instructions
  1. At least 1 day before cooking, pat chicken dry with paper towels. Combine remaining ingredients in a blender or food processor and grind to a coarse paste. Slather all over chicken, including under skin. Refrigerate 12 to 36 hours. Bring to room temperature before cooking and lightly sprinkle with more salt and ground allspice.
  2. Prepare a charcoal grill: Clean and oil grates, and preheat to medium heat using one chimney of charcoal. The temperature can start as high as 300 degrees and go as low as 250. For best results, coals should be at least 12 inches away from chicken. If necessary, push coals to one side of grill to create indirect heat. Add two large handfuls of soaked pimento (allspice) wood sticks and chips (see note) or other aromatic wood chips to coals, then close grill. When thick white smoke billows from grill, place chicken on grate, skin side up, and cover. Let cook undisturbed for 30 to 35 minutes.
  3. Uncover grill. Chicken will be golden and mahogany in places. Chicken thighs may already be cooked through. For other cuts, turn chicken over and add more wood chips, and charcoal if needed. Cover and continue cooking, checking and turning every 10 minutes. Jerk chicken is done when skin is burnished brown and chicken juices are completely clear, with no pink near the bone. For large pieces, this can take up to an hour. Serve hot or warm, with rice and beans.
Recipe Notes

Pimento wood sticks and chips are available at www.pimentowood.com

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Ham and Shell Salad

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 Ham and Shell Salad
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Course Main Dish
Cuisine American
Prep Time 20 minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 20 minutes
Servings
servings
Ingredients
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Instructions
  1. Fill a pot with lightly-salted water and bring to a boil. Stir in the shell pasta and cook until the pasta is tender but firm to the bite, about 11 minutes; drain.
  2. Stir the peas, ham, Cheddar cheese, onion, mayonnaise, Ranch dressing, vegetable oil, lemon juice, salt, and pepper in a large bowl; add the cooked pasta and stir to coat. Cover and refrigerate 1 hour, or until completely chilled, before serving.
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Nutrition Facts
Ham and Shell Salad
Amount Per Serving
Calories 369 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Saturated Fat 8g 40%
Polyunsaturated Fat 5g
Monounsaturated Fat 5g
Cholesterol 43mg 14%
Sodium 645mg 27%
Potassium 87mg 2%
Total Carbohydrates 29g 10%
Dietary Fiber 3g 12%
Sugars 5g
Protein 16g 32%
Vitamin A 9%
Vitamin C 14%
Calcium 22%
Iron 9%
* Percent Daily Values are based on a 2000 calorie diet.

Chicken Potpie Recipe

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 Chicken Potpie Recipe
Test Kitchen Tips Feel free to use your favorite homemade pie pastry. When the edge of the pastry falls inward off the lip of the pie plate, we say it slumped. Reduce slumping by letting your fluted crust rest in the refrigerator 30 to 45 minutes.
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Rating: 3
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Course Main Dish
Cuisine American
Prep Time 40 minutes
Cook Time 35 minutes
Passive Time 15 minutes
Servings
servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 40 minutes
Cook Time 35 minutes
Passive Time 15 minutes
Servings
servings
Ingredients
Votes: 1
Rating: 3
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Instructions
  1. Preheat oven to 425°. Place potatoes in a large saucepan; add water to cover. Bring to a boil. Reduce heat; cook, covered, 5 minutes; add carrots and cook another 5 minutes or until crisp-tender; drain.
  2. In a large skillet, heat butter over medium-high heat. Add onion; cook and stir until tender. Stir in flour and seasonings until blended. Gradually stir in broth and milk. Bring to a boil, stirring constantly; cook and stir 2 minutes or until thickened. Stir in chicken, corn and potato mixture; remove from heat.
  3. Unroll a pastry sheet into each of two 9-in. pie plates; trim even with rims. Add chicken mixture. Unroll remaining pastry; place over filling. Trim, seal and flute edges. Cut slits in tops.
  4. Bake 35-40 minutes or until crust is lightly browned. Let stand 15 minutes before cutting.
  5. Freeze option: Cover and freeze unbaked pies. To use, remove from freezer 30 minutes before baking (do not thaw). Preheat oven to 425°. Place pies on baking sheets; cover edges loosely with foil. Bake 30 minutes. Reduce oven setting to 350°; bake 70-80 minutes longer or until crust is golden brown and a thermometer inserted in center reads 165°. Yield: 2 potpies (8 servings each).
Recipe Notes

Nutritional Facts 1 serving: 475 calories, 28g fat (14g saturated fat), 74mg cholesterol, 768mg sodium, 41g carbohydrate (5g sugars, 2g fiber), 15g protein.

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Nutrition Facts
Chicken Potpie Recipe
Amount Per Serving
Calories 484 Calories from Fat 198
% Daily Value*
Total Fat 22g 34%
Saturated Fat 8g 40%
Polyunsaturated Fat 4g
Monounsaturated Fat 8g
Cholesterol 52mg 17%
Sodium 1034mg 43%
Potassium 449mg 13%
Total Carbohydrates 50g 17%
Dietary Fiber 3g 12%
Sugars 4g
Protein 22g 44%
Vitamin A 94%
Vitamin C 18%
Calcium 6%
Iron 12%
* Percent Daily Values are based on a 2000 calorie diet.