PREPARE: Peanut Chicken And Enjoy With Rice,Chapatti Or Matooke (Steamed Bananas)

Ingredients

1 - 13 1/2 ounce can unsweetened coconut milk

- 1/4 cup creamy peanut butter

- 1/3 cup chicken broth

- 2 tablespoons soy sauce

- 2 tablespoons rice vinegar

- 1 tablespoon packed brown sugar

- 1 tablespoon toasted sesame oil

- 2 teaspoons red curry paste

- 1 teaspoon grated fresh ginger

- 1 clove garlic, minced

- 1/8 - 1/4 teaspoon cayenne pepper

- 1/2 cup all-purpose flour

- 1/2 teaspoon salt

- 1/2 teaspoon ground black pepper

- 4 chicken legs (thigh-drumstick piece) or two 1- to 1-1/2-pound Cornish game hens, halved

- 2 tablespoons vegetable oil

- 2 tablespoons snipped fresh cilantro

- 2 cups hot cooked rice

Directions

- In a medium saucepan, whisk together coconut milk and peanut butter until nearly smooth.

- Whisk in broth, soy sauce, vinegar, brown sugar, sesame oil, curry paste, ginger, garlic, and cayenne pepper.

- Bring just to boiling over medium-high heat; reduce heat.

- Simmer, uncovered, for 15 minutes, stirring occasionally.

Preheat oven to 300 degrees F. In a plastic bag, combine flour, salt, and black pepper. If desired, remove skin from chicken. Add chicken pieces, one at a time, to flour mixture, shaking to coat.

- In a large skillet, cook chicken, half at a time, in hot oil until brown, turning occasionally.

- Transfer chicken to an ungreased 3-quart rectangular baking dish.

- Pour peanut butter mixture over chicken. Cover loosely with foil.

- Bake for 1 hour for chicken (1-1/2 hours for broiler chicken), occasionally spooning sauce over chicken.

- Bake, uncovered, for 20 to 30 minutes more or until chicken is very tender.

- Transfer chicken to a serving platter.

- Skim fat from sauce in dish.

- Spoon some of the sauce over chicken.

- Sprinkle with cilantro.

- Serve with the remaining sauce and hot cooked rice. Makes 4 servings.

Nutrition Facts Peanut Chicken

Per serving: 901 kcal cal., 62 g fat (29 g sat. fat, 13 g polyunsaturated fat, 16 g monounsatured fat), 139 mg chol., 1211 mg sodium, 47 g carb., 5 g fiber, 9 g sugar, 42 g pro. Percent Daily Values are based on a 2,000 calorie diet



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PREPARE: Green Vegetable Soup, Fit For The Diabetic

Pax: 8 servings

Size: 1 cup

Grams Per Serving: 14

Ingredients

- 2 teaspoons canola oil

- 1 medium onion, chopped

- 3 cloves garlic, minced

- 1 1/2 teaspoons grated fresh ginger or 3/4 teaspoon ground ginger

- 3 3/4 cups water

- 1 1/4 cups 1/3-less sodium vegetable broth

- 1 12 - ounce package frozen shelled sweet soybeans (edamame)

- 1 9 - 10 - ounce package frozen peas

- 2 tablespoons reduced-sodium soy sauce

- 1/4 teaspoon cayenne pepper

- 1 9 - ounce package fresh spinach

- Cracked black pepper (optional)

- 1 medium red sweet pepper, stemmed, seeded, and thinly sliced into rings

Directions

- In 4-quart Dutch oven, heat oil over medium heat.

- Add onion; cook about 5 minutes or until onion is tender, stirring occasionally. Add garlic and ginger; cook and stir for 30 seconds.

- Add the water, broth, soybeans, peas, soy sauce, and cayenne pepper.

- Bring to boiling; reduce heat.

- Cover and simmer for 5 minutes.

- Gradually add spinach to the soup until all is added.

- Remove from heat.

- Using an immersion blender, blend soup until it has a slightly chunky pureed consistency.

- To serve, ladle soup into shallow bowls.

- If desired, sprinkle with cracked pepper.

- Top each serving with some of the red pepper rings.

Servings Per Recipe: 8

PER SERVING: 121 cal., 4 g total fat 290 mg sodium, 14 g carb. (5 g fiber, 6 g sugars), 8 g pro.

Starch (d.e): 0.5; Fat (d.e): 0.5; Lean Meat (d.e): 0.5; Vegetables (d.e): 1;




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PREPARE: Grilled Ribeye (Rib) Pork Chops

4 Servings • 10 Min. Prep Time • 30 Min. Cook Time

Ingredients

- 4 ribeye (rib) pork chops, about 1-in. thick

- salt and pepper, to taste

- olive oil, for brushing grill grate

Spicy BBQ Sauce:

- 1 tsp. olive oil

- 1/2 yellow onion, chopped

- 1/4 c. ketchup

- 1 Tbsp. brown sugar

- 1 Tbsp. Worcestershire sauce

- 1 Tbsp. apple cider vinegar

- 1/4 tsp. cayenne pepper

Chive Mashed Potatoes:

- 3 russet potatoes, peeled and chopped into 1-in. cubes

- 2 Tbsp. chives, chopped

- 3 Tbsp. heavy cream

Directions:

1. Preheat the grill over medium high heat and brush with olive oil.

Season the chops with a generous amount of salt and pepper on both sides.

2. Place pork on the grill for 8-9 min., turning once halfway through, until cooked to an internal temperature of 145°F.

Remove pork from the grill, tent it with foil; let it rest for 3 min.

3. To make the mashed potatoes, add potatoes to a pot with water, over high heat and boil for 15 min.

Drain the water and add the heavy cream. Mash the potatoes until smooth. Stir in the chopped chives, salt and pepper.

4. To make the Spicy BBQ Sauce, heat the oil in a pot over medium heat.

Sauté the onion until soft and add ketchup, brown sugar, Worcestershire, vinegar, and cayenne.

Simmer for 15 min.

so the sauce thickens and turn off heat. Once cooled, puree the sauce in a blender.

Serve the chops alongside the potatoes and a spoonful of BBQ sauce.

* (1 serving: 1 chop, 1/2 cup mashed potatoes and 2 tablespoons sauce)

* Oil is not included in the nutritional value since it's for brushing the grill, vs. the chops

* To give the potatoes a bit of extra decadence, without the work, incorporate a small spoonful of mascarpone or cream cheese for a creamy finish.

Calories: 330 Total Fat: 10g Saturated Fat: 4g Cholesterol: 65mg Total Carbs: 38g Fiber: 2g Protein: 65g Sodium: 270mg


Serve And Enjoy Your Meal



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Prepare Yourself And Enjoy Chicken And Chorizo Jambalaya

Preparation Time: 15 minutes to 30 minutes

Serves: 4 Pax, plates or people

What you need: Chicken, Chorizo, Rice, Jambalaya, Capsicum

Ingredients

3 cups long-grain rice

1 1/2 Tbsp olive oil

400g chicken thighs, cut into bite-size pieces

2 chorizo sausages, sliced

1 onion, diced

2 celery sticks, diced

1 red capsicum, seeds removed, diced

1 green capsicum, seeds removed, diced

4 cloves garlic, minced

1 Tbsp sweet or traditional paprika

2 Tbsp fresh oregano, finely chopped

2 Tbsp fresh oregano, finely chopped

1/2 tsp cayenne pepper (optional)

2 1/2 cups chicken stock

400g can diced tomatoes

2 tsp sugar

sea salt

handful fresh parsley leaves, finely chopped

Method

1. Par-cook rice by boiling for 8 minutes. Drain well and rinse under cold water to remove excess starch.

2. Meanwhile, heat olive oil in a sauce¬pan or wok over high heat. Cook chicken and chorizo for 5 minutes until golden brown. Remove with slotted spoon and set aside in bowl.

3. Reduce heat to medium-high and add onion, celery and capsicum to saucepan or wok. Cook for 5 minutes until just beginning to colour. Add garlic, paprika, thyme, oregano and cayenne pepper. Stir and cook for another 2 minutes until fragrant.

4. Stir rice through vegetables with stock, tomatoes and sugar. Return chicken and chorizo to pan, bring to a simmer and cook for 5-7 minutes, stirring occasionally, until rice is tender. Season with sea salt and pepper and stir through chopped parsley.