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Tuesday, March 15, 2011

Thai Cashew Pepper Chicken

I made this in a dutch oven tonight at school. It was SOOOOO good.

18 oz Boneless skinless chicken tenderloin
1 package Thai rice noodles
2T Soy Sauce
5 T Hoisin sauce
2 t Sesame Oil
1/2 c Thai Sweet Pepper Sauce
1 1/2 T Canola Oil
1 c Chicken stock
2 T Corn Starch

Place oils in a fry pan and heat to medium heat. Brown chicken. While the chicken is cooking in a large bowl place the rice noodles and cover with water to soak while the rest of the mixture cooks. Mix the remaining ingredients in a small bowl, reserving the cashews. When the chicken is browned add the sauce and cook covered over med low heat for 5-7 minutes. The noodles need to soak for at least ten minutes. When the chicken is done add the noodles, and mix well, cook for five minutes. Garnish with the cashews.


6 Servings

Amount Per Serving
  Calories 464.0
  Total Fat 16.9 g
      Saturated Fat 2.8 g
      Polyunsaturated Fat 3.8 g
      Monounsaturated Fat 9.3 g
  Cholesterol 54.1 mg
  Sodium 651.2 mg
  Potassium 186.9 mg
  Total Carbohydrate 52.9 g
      Dietary Fiber 1.7 g
      Sugars 12.7 g
  Protein 23.4 g

Thursday, March 10, 2011

Turkey Noodle Soup

Meat from a small turkey breast.
1 large onion
4 medium carrots
1 head of celery
1/4 c butter
1 bag 12 oz Al Dente Fettuccine
1/2 - 1 gallon water
Salt as needed (I calculated at 2 Tsp)

Place the frozen young hen turkey breast in a crock pot over night on low. I usually put mine on at round eleven or midnight and then as soon as I wake up at 7 or 8 the turkey is done so I turn it to keep warm. When you are ready to cook the soup, place the butter in a large stock pot over medium heat. When the butter is melted add chopped onions, chopped carrots, and chopped celery. Saute for 10 minutes. Add 1/2 of the water, and bring to a boil. While the water is coming to a boil remove all the meat from the bone. Place drippings from the turkey in the stock pot. and the meat in the pot. Simmer for 1 - 4 hours. When you are ready to serve add water as needed and bring to a boil. Add the noodles and boil until the noodles are "Al Dente" firm but not crunchy. Serve with a roll and enjoy.

I often make my own noodles and you can use any variation of pasta you would like, or change it up with brown rice. For the brown rice it is good to cook it over night with the turkey, but if you do make sure you add enough water to keep it very moist over night, or it will burn to the bottom of the crock pot. When choosing a turkey make sure it is not pre-basted if you can to save on sodium. This is also good the day after Thanksgiving rather than the customary dry turkey sandwiches:)

Number of Servings: 15

 Calories 325.1
  Total Fat 13.4 g
      Saturated Fat 4.8 g
      Polyunsaturated Fat 2.4 g
      Monounsaturated Fat 4.5 g
  Cholesterol 91.2 mg
  Sodium 449.2 mg
  Potassium 487.0 mg
  Total Carbohydrate 21.5 g
      Dietary Fiber 2.1 g
      Sugars 3.1 g
  Protein 28.9 g

Monday, March 7, 2011

Chicken Corn and Black Bean Fajitas

    I like to use the frozen Corn and Black Beans because it makes these Fajitas super quick. If you want to chop the peppers and onions separate and use a can of black beans it would work perfectly fine as well. 
    10 oz Raw Chicken Tenders 2 cups of Pictsweet Corn and Black Beans(Frozen) 1/4 c Fat Free Sour Cream 2 oz Part Skim Mozarella Cheese 3 Carb Balance Whole Wheat Mission Tortillas (Fajita Size) 1 1/2 t Chili Powder 1/4 t Garlic Powder 1 T Dried Chopped Onion 1/4 t Salt 1/4 c Water
Place the chicken in a saute pan over medium heat and sprinkle with chili powder, garlic powder, dried onions, and salt. Cover and cook for 5 minutes. Turn the chicken and pour the corn and black beans over the chicken, and add the water. Cover and cook for five minutes. Uncover and add the sour cream and cook for a couple minutes over medium low. Add the mozzarella cheese, mix well. Remove from heat and serve with tortillas.


Makes 3 servings.
Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 330.8
  • Total Fat: 6.2 g
  • Cholesterol: 50.4 mg
  • Sodium: 706.8 mg
  • Total Carbs: 34.7 g
  • Dietary Fiber: 11.0 g
  • Protein: 29.9 g