Baked Honey-Garlic Chicken

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Need an easy dinner tonight? This super-simple recipes glazes chicken breasts in a delicious sauce of soy sauce, honey, and lime juice.

Baked Honey-Garlic Chicken

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Prep Time 10 mins
Total Time 35 mins
Servings 4

Ingredients
  

  • 1/4 c. low-sodium soy sauce
  • 3 tbsp. honey
  • 2 cloves garlic minced
  • Juice of 1 lime
  • 1 tsp. sriracha
  • 2 tbsp. sesame oil
  • 1 tbsp. cornstarch
  • 1 lb. boneless skinless chicken breasts
  • Sesame seeds for garnish
  • Scallions for garnish

Instructions
 

  • Preheat oven to 350 degrees F. Make glaze: In a medium bowl, whisk together soy sauce, honey, garlic, lime juice, Sriracha, 1 tablespoon sesame oil, and cornstarch.
  • Season chicken with salt and pepper. In an ovenproof skillet over medium-high heat, heat oil. Sear chicken and let cook until golden, 4 minutes, then flip and let cook 4 minutes more. Pour over glaze and transfer to oven.
  • Bake until chicken is cooked through, 25 minutes. Heat broiler.
  • Spoon glaze over chicken and broil 2 minutes. Garnish with scallions and sesame seeds.

Notes

Adapted from LINDSAY FUNSTON

Cuban Sandwich

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SCRAPE the underside of the mushroom to remove the black gills with a teaspoon. Discard the gills. HEAT a griddle or large skillet over high heat. Add the oil, mushroom, and onion. Cook for 8 to 10 minutes, stirring and turning occasionally, or until the onion begins to brown and the mushroom is cooked through. Add 1 tablespoon water if the onion begins to stick.

Cuban Sandwich

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Prep Time 5 mins
Total Time 20 mins
Servings 1

Ingredients
  

  • 1 Portobello mushroom stem removed
  • ½ tsp olive oil
  • 1 sm red onion peeled and sliced
  • 1 tbsp 0% fat plain Greek yogurt
  • 1 tbsp light mayonnaise
  • 1 tbsp sweet pickle relish
  • 1 whole wheat baguette cut in half (about 2 oz)
  • 2 oz lean pork loin sliced
  • 1 slice baked ham - low sodium

Instructions
 

  • 1. SCRAPE the underside of the mushroom to remove the black gills with a teaspoon. Discard the gills.
  • 2. HEAT a griddle or large skillet over high heat. Add the oil, mushroom, and onion. Cook for 8 to 10 minutes, stirring and turning occasionally, or until the onion begins to brown and the mushroom is cooked through. Add 1 tablespoon water if the onion begins to stick.
  • 3. SPREAD the yogurt, mayo, and relish on 1 side of the baguette and top with the pork and ham. Spoon the onion on top. Cut the mushroom in half and layer it on top of the onion.
  • 4. TOP with the remaining piece of baguette and return the sandwich to the griddle or skillet.
  • 5. PLACE a sandwich press or another heavy pot on top to compress the sandwich. Remove the sandwich press or heavy pot and cook over low heat for 1 minute total, turning the sandwich once, or until it browns lightly. Serve immediately or wrap in aluminum foil and refrigerate until ready to serve.

Ham and Cheese Bake

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PREHEAT the oven to 350ºF. Place the milk, yogurt, eggs, egg whites, flaxseed, and oregano in a large bowl. Whisk until well combined.

Ham and Cheese Bake

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Prep Time 10 mins
Total Time 40 mins

Ingredients
  

  • ½ cup fat-free milk
  • ½ cup 0% fat plain Greek yogurt
  • 4 eggs
  • 4 egg whites
  • 3 Tbsp ground flaxseed
  • 1 tsp dried oregano
  • 4 oz whole wheat bread cubed
  • 2 c broccoli florets chopped
  • 2 scallions or 1 shallot chopped
  • 2 slices Canadian bacon or ham chopped (about 1½ ounces)
  • 2 to matoes sliced
  • ½ cup about 4 oz crumbled feta cheese
  • 8 oz orange or grapefruit juice

Instructions
 

  • 1. PREHEAT the oven to 350ºF. Place the milk, yogurt, eggs, egg whites, flaxseed, and oregano in a large bowl. Whisk until well combined.
  • 2. ADD the bread, broccoli, scallions or shallot, and bacon or ham and stir until the mixture is well coated. Transfer to an 8"x 8" baking dish.
  • 3. TOP with the tomatoes and sprinkle with the cheese. Bake for 20 to 25 minutes, or until the cheese is slightly browned and the top of the casserole puffs. Cut into 4 equal portions and serve immediately with 1 glass of orange or grapefruit juice.

Southwestern Breakfast Burrito

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Some foods-such as lean proteins, fruits, vegetables, and whole grains—take more work to eat so you burn more calories during digestion. Adding garlic, spices, peppers, and vinegar will keep your fat-burning furnace running after you’re done eating.

Southwestern Breakfast Burrito

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Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Servings 4

Ingredients
  

  • 4 high-fiber whole grain sandwich wraps 10" diameter
  • 4 egg whites
  • 2 eggs
  • 1 c no-salt-added canned black beans rinsed and drained
  • ½ green bell pepper finely chopped
  • ½ red bell pepper finely chopped
  • ½ sm red onion finely chopped
  • 2 Tbsp pickled jalapeño chile pepper rings chopped
  • 1 c shredded reduced-fat Cheddar cheese
  • 3 Tbsp jarred spicy salsa

Instructions
 

  • 1. WRAP the sandwich wraps in aluminum foil and cook for 5 to 7 minutes in a toaster oven on medium or in an oven preheated to 350ºF.
  • 2. PLACE the egg whites, eggs, and beans in a medium bowl and whisk until just combined.
  • 3. HEAT a larger skillet over medium heat for 30 seconds. Coat with cooking spray. Add the egg mixture. Cook for 1 minute, or until the edges are no longer translucent, then stir with a spatula.
  • 4. SPRINKLE the top of the eggs with the green and red bell peppers, onion, chile pepper rings, and cheese. Reduce the heat to low and cover. Cook for 1 minute longer, or until the eggs are cooked through and the cheese is melted.
  • 5. SET out the sandwich wraps. Place a quarter of the mixture on each wrap, and divide the salsa among the wraps evenly. Fold in the 2 sides of each wrap to close. Wrap in aluminum foil or serve immediately.

Steak and Brown Rice Burrito Bowl

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Trade in your regular steak burrito for this smarter version, which is loaded with kale, red pepper and black beans. Using parboiled whole grain brown rice pares down the cooking time, so you can whip this dish up in a hurry. Top with salsa, fresh cilantro or sliced green onions.

Ingredients

  • 1/4 tsp (1 mL) ground coriander
  • 1/4 tsp (1 mL) ground cumin
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 12 oz (340 g) beef tenderloin grilling steaks, (about 2)
  • 2 tsp (10 mL) olive oil
  • 1 small onion, sliced
  • 1/2 tsp (2 mL) chili powder
  • 3 cups (750 mL) thinly sliced stemmed kale, (about half bunch)
  • 1 sweet red pepper, sliced

Black Beans And Rice:

  • 1 tsp (5 mL) olive oil
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) chili powder
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) ground cumin
  • 3/4 cup (175 mL) whole grain parboiled brown rice, (such as Uncle Ben
  • 3/4 cup (175 mL) rinsed drained canned black beans
  • 1/2 cup (125 mL) bottled strained tomatoes, (passata)
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper

Preparation

Black Beans and Rice: In large saucepan, heat oil over medium-high heat; cook garlic, chili powder, coriander and cumin, stirring, until fragrant, about 1 minute. Stir in 1-1/4 cups water, rice, beans, strained tomatoes, salt and pepper. Bring to boil; cover and cook until rice is tender, about 20 minutes. Remove from heat; let stand, covered, until liquid is absorbed, about 5 minutes.

Meanwhile, stir together coriander, cumin and half each of the salt and pepper; rub all over steaks.

In large nonstick skillet, heat half of the oil over medium-high heat; cook steaks, turning once, until medium-rare, 6 to 8 minutes. Transfer to plate; let stand for 5 minutes before slicing thinly.

Meanwhile, in same skillet, heat remaining oil over medium heat; cook onion and chili powder until softened, about 3 minutes. Stir in kale, red pepper, 3 tbsp water, and remaining salt and pepper; cook, stirring often, until kale is wilted and peppers are tender-crisp, about 6 minutes.

Divide rice mixture among bowls; top with kale mixture and steak.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: February 2013

Turkey and Rapini Fusilli

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Lean turkey adds healthy protein to this vegetable-packed gluten-free pasta. Blanching the rapini gets rid of some of its bitterness. You may be tempted to blanch it in the same pot as the pasta, but don’t: The bitterness will transfer.

Ingredients

  • 1 tbsp (15 mL) olive oil
  • 8 oz (227 g) extra-lean ground turkey
  • 1/2 tsp (2 mL) poultry seasoning
  • 1-1/2 cups (375 mL) diced fennel, (about half bulb)
  • 3 cloves garlic, thinly sliced
  • 1 pinch hot pepper flakes, (optional)
  • 8 oz (227 g) brown rice fusilli
  • 12 oz (340 g) rapini, cut in 1-inch (2.5 cm) pieces
  • 1 tbsp (15 mL) lemon juice
  • 1/4 tsp (1 mL) salt
  • 1 pinch pepper
  • 1/4 cup (60 mL) grated parmesan cheese

Preparation

In large nonstick skillet, heat 1 tsp of the oil over medium-high heat; cook turkey and poultry seasoning, breaking up with spoon, until no longer pink, about 3 minutes. Transfer to plate; set aside.

Drain fat from pan; wipe clean. Heat remaining oil over medium heat; cook fennel, garlic, and hot pepper flakes (if using) until fennel is softened, about 5 minutes. Return turkey and any accumulated juices to pan.

Meanwhile, in pot of boiling lightly salted water, cook pasta according to package directions. Reserving 1/3 cup of the cooking liquid, drain pasta.

In separate pot of boiling lightly salted water, blanch rapini until tender, about 2 minutes.

Add pasta, rapini, reserved cooking liquid, lemon juice, salt and pepper to turkey mixture; cook, stirring, until coated, about 1 minute.

Remove from heat; sprinkle with Parmesan cheese.

Moroccan Vegetable Couscous

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This vegetable and chickpea couscous fills you up without filling you out. Chickpeas are high in fibre and iron, and the prunes add a hint of natural sweetness, which makes this all-in-one dish feel indulgent.

Ingredients

  • 1 tbsp (15 mL) olive oil
  • 2 cloves garlic, minced
  • 2 tsp (10 mL) minced fresh ginger
  • 1 small onion, sliced
  • 1 tsp (5 mL) ground coriander
  • 1 tsp (5 mL) ground turmeric
  • 1/2 tsp (2 mL) cinnamon
  • 2 tbsp (30 mL) tomato paste
  • 1 cup (250 mL) vegetable broth
  • 2 ribs celery, cut in 2-inch chunks
  • 1 large carrot, halved lengthwise and cut in 1-inch chunks
  • 4 cups (1 L) cauliflower florets
  • 1 can (19 oz/540 mL) chickpeas, drained and rinsed
  • 1/2 cup (125 mL) pitted prunes, halved
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper
  • 1-1/4 cups (300 mL) whole wheat couscous
  • 4 cups (1 L) lightly packed fresh baby spinach
  • 1 tbsp (15 mL) lemon juice
  • 3 tbsp (45 mL) slivered almonds, toasted

Preparation

In Dutch oven or large heavybottomed saucepan, heat oil over medium heat; cook garlic and ginger, stirring, until fragrant, about 1 minute. Add onion, coriander, turmeric and cinnamon; cook, stirring often, until onion is softened, about 5 minutes. Stir in tomato paste; cook for 1 minute.

Add 1-1/4 cups water, broth, celery and carrot; bring to boil. Reduce heat, cover and simmer until celery is softened, about 15 minutes.

Stir in cauliflower, chickpeas, prunes, salt and pepper; bring to boil. Reduce heat, cover and simmer, stirring occasionally, until cauliflower is tender, about 15 minutes.

Meanwhile, stir couscous with 1-1/3 cups boiling water. Cover and let stand for 5 minutes; fluff with fork.

Stir spinach and lemon juice into cauliflower mixture; cook just until spinach is wilted. Serve over couscous; sprinkle with almonds.


Change It Up – Moroccan Chicken and Vegetable Couscous
Cut 1 lb (450 g) boneless skinless chicken breasts into bite-size pieces. Brush nonstick skillet lightly with vegetable oil; cook chicken over medium-high heat, stirring occasionally, until no longer pink inside. Add to vegetable mixture along with cauliflower.

By Irene Fong and The Test Kitchen

Source: Canadian Living Magazine: February 2013

Seared Salmon With Cauliflower Colcannon

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This updated take on colcannon gets a nutrient boost from kale and substitutes less-starchy cauliflower for some of the traditional white potato. We’ve used a food processor to create a superfine pur?e, but you can use a food mill for an even smoother texture. This dish has a fair amount of fat, but most of it comes from the salmon and olive oil, which both contain heart-smart unsaturated fats. The salmon also provides heartprotective omega-3 fats.

Ingredients

  • 1 tbsp (15 mL) chopped fresh dill
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 4 small, skinless salmon fillets, (1 lb/450 g total)
  • 1 tsp (5 mL) olive oil
  • 4 lemon wedges

Cauliflower Colcannon:

  • 1 lb (454 g) yellow-fleshed potatoes, (about 2 large), peeled and cut in chunks
  • 4 cups (1 L) cauliflower florets
  • 2 tsp (10 mL) olive oil
  • 2 cloves garlic, minced
  • 1 leek, (white and light green parts only), halved lengthwise and sliced
  • 4 cups (1 L) thinly sliced stemmed kale, (about half bunch)
  • 2 tbsp (30 mL) light sour cream
  • 2 tbsp (30 mL) 2% plain Greek yogurt
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper

Preparation

Cauliflower Colcannon: In large saucepan of boiling water, cook potatoes for 5 minutes. Add cauliflower; cook until potatoes and cauliflower are tender, about 10 minutes. Drain.

Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium heat; cook garlic until fragrant, about 1 minute. Add leek; cook, stirring, until softened, about 3 minutes. Transfer to plate.

Add remaining oil, kale and 3 tbsp water to pan; cook, stirring occasionally, until softened, about 5 minutes. Add to leek mixture.

In food processor, pulse together potatoes, cauliflower, sour cream, yogurt, salt and pepper just until smooth. Transfer to bowl; stir in kale mixture. Cover and keep warm.

Sprinkle dill, salt and pepper over both sides of salmon. In nonstick skillet, heat oil over medium-high heat; cook salmon, turning once, until fish flakes easily when tested, about 6 minutes. Serve over colcannon with lemon wedges.

Additional information :
Change It Up

Seared Pork Chops With Cauliflower Colcannon
Substitute chopped fresh thyme for dill, and 12 oz (340 g) trimmed boneless fast-fry pork loin centre chops for salmon. Cook pork, turning once, until no longer pink inside, about 4 minutes.

Lemongrass Pork Tenderloin With Stir-Fried Quinoa

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White rice and fatty pork chops are replaced with protein-packed quinoa and lean pork tenderloin in this twist on a Vietnamese favourite. Daikon radish has a very pungent aroma, but its crunchy sweetness works well when pickled. If it’s not your thing, you can substitute the same amount of carrot. This recipe is a great way to use up leftover quinoa; if you don’t have any on hand, make it ahead and spread it out on a large rimmed baking sheet to cool quickly.

Ingredients

  • 1 lemongrass stalk
  • 2 green onions, sliced
  • 2 cloves garlic
  • 1 tbsp (15 mL) packed brown sugar
  • 1 tbsp (15 mL) fish sauce
  • 1 tbsp (15 mL) unseasoned rice vinegar
  • 1 lb (454 g) pork tenderloins
  • 1 tsp (5 mL) vegetable oil

Stir-Fried Quinoa:

  • 1 tbsp (15 mL) vegetable oil
  • 3 cloves garlic, minced
  • 1 tsp (5 mL) minced fresh ginger
  • 1 tsp (5 mL) ground coriander
  • 8 cups (2 L) sliced Swiss chard leaves, and stems (about 1 bunch)
  • 3 cups (750 mL) cold cooked quinoa, (about 1 cup uncooked)
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper

Pickled Radish Salad:

  • 2 tbsp (30 mL) unseasoned rice vinegar
  • 1 tsp (5 mL) granulated sugar
  • 1 pinch salt
  • 1 cup (250 mL) julienned carrot
  • 1 cup (250 mL) julienned daikon radish

Preparation

Trim dry ends off lemongrass and discard tough outer leaves; slice lemongrass. In blender, pur?e lemongrass, green onions, garlic, 1/4 cup water, brown sugar, fish sauce and vinegar to form thin paste.

Trim any fat or silverskin off pork; place pork in shallow dish. Pour lemongrass mixture over top, turning to coat; cover and refrigerate for 2 hours. (Make-ahead: Refrigerate for up to 24 hours.)

Pickled Radish Salad: Meanwhile, in bowl, whisk together vinegar, sugar and salt; stir in carrot and daikon. Cover and refrigerate for 2 hours. (Make-ahead: Refrigerate for up to 24 hours.)

In large nonstick skillet, heat oil over medium-high heat; brown pork all over, about 8 minutes. Transfer to foil-lined baking sheet; bake in 375 F (190 C) oven until just a hint of pink remains inside or instant-read thermometer inserted into thickest part reads 160 F (71 C), about 35 minutes.

Transfer pork to cutting board; tent with foil and let stand for 5 minutes before slicing.

Stir-Fried Quinoa: Meanwhile, in large nonstick skillet or wok, heat oil over medium-high heat; cook garlic, ginger and coriander until fragrant, about 1 minute. Add Swiss chard; cook until wilted, about 2 minutes.

Add quinoa, salt and pepper; cook, stirring occasionally, until heated through, about 5 minutes.

Serve quinoa topped with pork and radish salad.

Source: Irene Fong and The Test Kitchen