Beef & Chicken
Cold Curried Chicken Salad with Cranberries
2 cups cooked chicken breast, cubed
1/2 cup celery, finely chopped
1 cup apples, chopped
1 teaspoon freshly grated ginger
1 teaspoon curry powder
1/8 teaspoon cayenne
1/3 cup low-fat mayonnaise
3 tablespoons cranberry-orange relish (bottled on shelf or fresh in deli section)
2 cups mixed baby greens
In a large bowl, combine all ingredients except the greens. Toss well, cover and chill for 15 minutes (or make the day before). Divide chicken salad in half and place each serving on top of mixed greens.
Nutrition score per serving: 388 calories, 11 g fat, 1 g saturated fat
Hot and Spicy Chili
Nonstick cooking spray
1 small onion, chopped
3 cloves garlic, minced
3/4 pound extra-lean ground beef
2 teaspoons oregano
1/2 teaspoon kosher salt
1/2 teaspoon cayenne or chipotle pepper
1/2 teaspoon black pepper
1 tablespoon tomato paste
1/2 cup canned stewed tomatoes
1 cup canned no-sodium dark red kidney beans
1 cup canned no-sodium black beans
2 tablespoons unsweetened cocoa powder
1 cup low-sodium, nonfat chicken broth
1 tablespoon fresh cilantro, chopped
2 tablespoons shredded light taco cheese or light Mexican three-cheese mix
Coat a deep saucepan with nonstick cooking spray and heat on high for 30 seconds. Add onion and garlic. Lower heat to medium and cover pan. Saute 30 seconds. Add ground beef, mix well and cook, uncovered, until meat begins to brown slightly, about 2-3 minutes. Add oregano, salt, cayenne and black pepper and stir.
Add tomato paste, stir well and allow to cook for 30 seconds. Add stewed tomatoes and mix well. Add beans and cocoa powder, and stir gently.
Add chicken broth and cilantro and reduce heat to medium-low. Cover and simmer for 12-15 minutes. (For a thicker chili, remove cover and simmer for 1-2 minutes more.)
To serve, divide chili among 4 bowls. Top each with 21/2 teaspoons of shredded three-cheese mix.
Nutrition score per serving: 304 calories, 10 g fat, 4 g saturated fat
Jujeh Kababe (Persian-Style Chicken Brochette)
May, 19931 large onion, cut into chunks (about 1 1/2 cups)
1/2 cup fresh lemon juice
1 tablespoon paprika
2 teaspoons finely minced garlic
2 tablespoons dried oregano (optional)
2 tablespoons olive oil
1 cup white wine
6 boneless, skinless chicken breast halves, trimmed of excess fat, cut into 2" cubes
Salt and freshly ground black pepper to taste
To make marinade, puree onion, lemon juice, paprika, garlic and oregano (if using) together in a blender or food processor. Stir in olive oil and wine.
Place chicken in a nonaluminum container. Pour marinade over chicken and toss well to coat. Cover and refrigerate at least 6 hours or overnight.
Bring the chicken to room temperature. Heat a grill or broiler. Remove chicken from the marinade and thread on each of 6 skewers; sprinkle with salt and pepper. Grill or broil chicken, away from flame, about 2 minutes on each side. Serve with rice and lemon wedges.
Nutrition score per serving: 236 calories, 8 g fat
Yogurt-Mint Marinated Chicken
5 bone-in chicken-breast halves, skinned
1 teaspoon course salt
1 tablespoon fresh lemon juice
1 cup plain low-fat yogurt
1/2 cup chopped fresh mint
1 tablespoon minced fresh ginger
3 cloves garlic, minced
1 teaspoon garam masala
1/2 teaspoon chili powder
Rinse chicken under cold water. Place in a large bowl and rub with salt and lemon juice. Set aside. Blend remaining ingredients; toss well to mix and then coat chicken. Seal bowl with plastic wrap and refrigerate for 24 hours.
Preheat oven to 400* F. Place chicken on a foil-lined baking sheet and bake for 35 minutes.
Nutrition score per serving: 293 calories, 6.3 g fat, 1.8 g saturated fat