January started out with a bang as far as cooking new recipes goes. This weekend though, I reverted back to good ‘ole stir fry. Thank goodness, because I can still feel the grease churning in my stomach from the skillet I had for breakfast this morning with my fiance’ and his buds. A good healthy dose of mostly vegetables should be perfect for tonight’s dinner!
So far I have made, corn chowder (weight watchers style); feta chicken breasts; and cuban rice and beans (weight watchers style). I’d give the corn chowder a C, the feta chicken a B+, and the cuban rice and beans a solid A. Here are the recipes…you should definitely give the cuban rice and beans a try!
1. Heat 4 tsp. of canola oil in large nonstick saucepan over medium heat. Add three or four bell peppers finely chopped and seeded and 1/2 c. minced shallots. Cook, stirring occasionally, until tender, about 5 minutes. Add 1 tsp. curry powder and cook, stirring constantly, until just fragrant (about 30 seconds).
2. Stir in 3 c. corn kernels, 3/4# red potatoes cut into 1/4 inch cubes, 1 c. vegetable (I used chicken)broth, and salt and pepper to taste.
3. Transfer 1/2 c. of the vegetable mixture into a blender; add 3 c. fat-free milk and puree until nearly smooth. Return to saucepan and cook over medium heat, stirring, until just heated through. Sprinkle with paprika before serving.
Serving size 1 1/2 c. and is very filling but just didn’t do it for me. 284 cal. 6g fat, 1g sat fat, no transfat. 52 g. carb, 5 g fiber, 12 g protein.
Feta Chicken Breasts:
1. Preheat oven to 325. Place rack in large baking pan so fat can drip away while cooking.
2. Drain and squeeze liquid from 10 oz. frozen chopped spinach. In a medium bowl, mix together spinach (I used less than the 10 oz., probably about 8oz or so), 6 oz. of fat free or regular feta cheese crumbles, 1/2c. light mayo., and 1 clove of finely chopped garlic.
3. Next you will need about 6 thinly sliced boneless skinless chicken breasts, about 4oz each. I cut three breasts in half butterfly style. Pound each breast between two sheets of waxed paper until about 1/8th of an inch thick. Place about 1/3 c. of the filling on each breast. Roll up and secure with toothpicks if needed.
4. Sprinkle with paprika. Wrap a slice of bacon (or turkey bacon) around each piece of chicken and place on prepared rack.
5. Back at 325 for 55-60 minutes or until chicken is done.
Nutrition: (serving size: 1 breast)
Turkey bacon and fat free feta: 275 calories, 10g fat, 28g. protein
Regular bacon, regular feta: 332 calories, 14.7 g fat, 35 g. protein