Raptor Pack

Barracks - Try this tonight, don't be a chicken!

CheeseBall - Dec 17, 2007 - 10:09 AM
Post subject: Try this tonight, don't be a chicken!
Serves 4

This is tooooooooo good.

Bermuda Chicken
Prep: 10 min, Cook: 15 min.

* 1-1/2 lbs. boneless skinless chicken breast halves
* 2 Tbs. olive oil
* 1 shallot, minced
* 1 cup dry breadcrumbs
* 3 Tbs. parsley, chopped
* 1/4 tsp. thyme, or 3/4 tsp. fresh, minced
* 1/8 tsp. rosemary, crumbled, or 1/2 tsp. fresh, minced
* 1 egg yolk

Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten to 1/4 inch thick. Heat 1 tsp. oil in a heavy small skillet over medium low heat. Sauté shallot 1-2 minutes, or until softened. Transfer shallot to a bowl and set aside. Add next 4 ingredients and salt and pepper to taste to bowl with shallot. Add 1/2 tsp. oil and egg yolk and lightly toss. Heat remaining oil in a heavy nonstick skillet over medium high heat. Sauté chicken 3 minutes per side. Turn on broiler. Place chicken breasts on a platter. Press a portion of crumb mixture onto one side of each chicken breast until breadcrumb mixture is 1/4 inch thick. Place chicken on broiler pan, crumb side up, and broil 1 minute, or until golden. Serve crumb side up.

Per serving: calories 373, fat 11.6g, 29% calories from fat, cholesterol 152mg, protein 43.6g, carbohydrates 20.6g, fiber 0.8g, sugar 0.8g, sodium 354mg, diet points 8.8.

The recommended wines are: White Zinfandel, Pinot Noir, or Chablis.



Classic Red Beans and Rice
Prep: 15 min, Cook: 40 min.

* 11 ounces canned red kidney beans, any size, drained
* 2 Tbs. vegetable oil
* 1 cup onions, chopped
* 2/3 cup green bell pepper, chopped
* 2/3 cup celery, chopped
* 1 Tbs. plus 1 tsp. garlic, minced
* 2/3 cup tomatoes, peeled, cored, seeded and chopped
* 3/4 tsp. dried oregano
* 1/4 tsp. dried thyme
* 2 bay leaves
* 3/4 tsp. paprika
* 1/4 tsp. cayenne
* 1/4 tsp. ground cumin
* 2 Tbs. plus 2 tsp. vinegar
* 3/4 tsp. Tabasco sauce, or to taste
* 1/8 tsp. red pepper flakes, to taste
* 1/8 tsp. salt (optional)
* 1/8 tsp. black pepper (optional)
* 1 cup long grain rice

Heat oil in heavy sauté pan over medium heat. When hot, add onion, bell pepper, celery and garlic and sauté for 3 minutes or until vegetables begin to soften. Sir in tomatoes, herbs, spices and vinegar. Cook for about 15 minutes or until vegetables are tender. Add beans, Tabasco, red pepper flakes, salt, and pepper, Place over medium heat and cook for 10 minutes or until heated through. Cook rice as directed on package or by your usual method. When cooked, place in a deep serving bowl and pour beans over top. Use additional Tabasco and white vinegar if desired. Adapted for The Bean Cookbook by Judith Choate, 1992, Kenan Books, Inc. Courtesy American Dry Bean Board.

Per serving: calories 333, fat 7.8g, 21% calories from fat, cholesterol 0mg, protein 8.8g, carbohydrates 57.9g, fiber 5.3g, sugar 6.1g, sodium 99mg, diet points 6.7.


Steamed Asparagus
Prep: 5 min, Cook: 5 min.

* 1-1/2 lbs. fresh asparagus, tough ends trimmed
* 2 tsp. unsalted butter, melted

Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes until bright green and tender. Transfer asparagus to a serving dish. Season with salt and pepper to taste and drizzle with melted butter.

Per serving: calories 58, fat 2.4g, 32% calories from fat, cholesterol 5mg, protein 4.4g, carbohydrates 7.2g, fiber 2.7g, sugar 2.7g, sodium 19mg, diet points 1.3.


Fantastic Fruit
Prep: 40 min.

* 1-1/2 tsp. whipping cream
* 2/3 cup sugar
* 2 Hawaiian papayas, peeled, seeded and cut into large chunks
* 1-1/3 cups strawberries, hulled and sliced
* 2-3/4 kiwi fruit, peeled and sliced
* 11 ounces watermelon, sliced and cut in triangles
* 3/4 orange, peeled and cut

Place whipping cream, mixing bowl and beaters in freezer for 30 minutes. Combine sugar and fruit in a large bowl and let stand. Whip cream and divide fruit among individual serving dishes. Top with whipped cream.

Per serving: calories 308, fat 1.8g, 5% calories from fat, cholesterol 3mg, protein 3.0g, carbohydrates 75.5g, fiber 8.0g, sugar 62.5g, sodium 13mg, diet points 5.2.





Cheers Cheers Cheers

Cheese
All times are GMT + 7 Hours
Powered by PNphpBB2 © 2003-2004 The PNphpBB Group
Credits