Showing posts with label Dinners Under 400 Calories. Show all posts

Garlic Sauce Chicken




Ingredients 

3 tablespoons olive oil
4 chicken thighs (about 2-pounds)
salt and fresh ground pepper, to taste
1 whole bulb of garlic, peeled, cloves separated
1 cup white wine (use a wine that you like)
3 tablespoons chopped fresh parsley
1 sprig fresh rosemary

Method

  1. Heat olive oil in a large skillet. 
  2. Add chicken and season with salt and pepper. 
  3. Cooking over medium heat, brown the chicken on both sides; about 4 minutes per side. 
  4. Remove chicken from skillet and set aside. 
  5. Add garlic cloves to the skillet and cook, stirring frequently, until golden; about 3 minutes. DO NOT BURN the garlic. 
  6. Carefully add wine to the skillet. 
  7. Stir in parsley and add rosemary. 
  8. Transfer chicken back to skillet. 
  9. Cover and continue to cook over medium-low heat for 20 minutes, turning the chicken over half way through cooking. Add ¼-cup more wine if it looks too dry when you go to turn over the chicken. 
  10. Remove from heat. 
  11. Transfer chicken to serving dish and spoon the garlic sauce over the chicken. 

Skinny Beef and Broccoli Stir-Fry

Skinny Beef and Broccoli Stir-Fry


Ingredients
¾ pound sirloin beef, sliced thin, pepper to taste
1½ tablespoons cornstarch
2 tablespoons peanut oil
1 teaspoon fresh ginger, minced
2 tablespoons water
½ pound broccoli florets
1 red bell pepper, chopped
½ cup snow peas, ends off + deveined
¼ cup water chestnuts, drained
1 tablespoon garlic, minced
⅛ cup less sodium soy sauce
½ cup freshly squeezed orange juice
½ teaspoon crushed red pepper

 Instructions

  1. Lightly season beef with pepper. Lightly coat cornstarch over beef on both sides. 
  2. Heat peanut oil in a wok or a large skillet over medium-high heat. 
  3. Add beef and ginger then stir-fry for 1-2 minutes.
  4. Transfer beef to a bowl, cover with foil or plastic wrap and set aside. 
  5. Turn heat down to medium and add water to the hot wok. Add broccoli, bell pepper, snow peas, water chestnuts and garlic then carefully cover top with foil and steam for 2-3 minutes or until broccoli is tender. Stir. 
  6. Pour soy sauce, orange juice, water and red pepper into the wok and bring to boil. Return the cooked beef and stir until sauce thickens, about 2-3 minutes.

Teriyaki chicken with vegetables

Teriyaki chicken with vegetables


Ingredients

2-3 lbs organic chicken breast, chopped
12-16 oz organic fresh broccoli
2 garlic cloves, you can also use ginger
4-5 large organic carrots, sliced
Pepper flakes, optional
2 Tbsp olive oil
Teriyaki sauce
2 Tbsp ginger, chopped
1/3 cup reduced sodium soy sauce, gluten free
1/3 cup cold water
3-4 teaspoons arrowroot powder, or cornstarch
1/4 cup honey, or unrefined sugar 

Method

  1. In a small bowl mix the Teriyaki sauce ingredients. If you are just making the sauce for future consumption follow this step otherwise follow the next paragraphs. 
  2. In a small sauce pan, over medium to low heat, heat the sauce until thicken stirring occasionally. About 5 minutes. 
  3. Let the sauce cool and store it in a glass air tight container in the refrigerator.
  4. In a large heavy bottom saute pan, over medium to high heat, add the olive oil.
  5.  Add the chicken and carrots and cook stirring occasionally until almost tender, about 6-8 minutes. Add the garlic and cook further for another minute.
  6. While the chicken is cooking, place the broccoli on a safe microwave dish and microwave for 6-7 minutes. 
  7. Depending on how strong your microwave is you may need less time.
  8.  My microwave is not too powerful so I use 7 minutes but 3-4 minutes may be enough in yours.
  9. Add the Teriyaki sauce from the bowl to the chicken and carrots and stir for about 1-2 minutes or until it thickens.
  10. Turn heat off and add the broccoli and pepper flakes if using. Stir to combine.
  11. Serve over brown rice or rice noddles.
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