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January 18, 2015 / mirostudios

Barbecued Chicken Burritos

These burritos are something of a Tex-Mex wonder: tangy barbecue sauce, some roast chicken (or rotisserie chicken) and vegetables, all wrapped up in tortillas. For the best taste, look for a fiery barbecue sauce without added corn syrup.

Makes: 4 servings, 1 wrap each

Active Time: 15 minutes

Total Time: 15 minutes

INGREDIENTS

  • 1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)
  • 1/2 cup prepared barbecue sauce
  • 1 cup canned black beans, rinsed
  • 1/2 cup frozen corn, thawed, or canned corn, drained
  • 1/4 cup reduced-fat sour cream
  • 4 leaves romaine lettuce
  • 4 10-inch whole-wheat tortillas
  • 2 limes, cut in wedges

PREPARATION

  1. Place a large nonstick skillet over medium-high heat. Add chicken, barbecue sauce, beans, corn and sour cream; stir to combine. Cook until hot, 4 to 5 minutes.
  2. Assemble the wraps by placing a lettuce leaf in the center of each tortilla and topping with one-fourth of the chicken mixture; roll as you would a burrito. Slice in half diagonally and serve warm, with lime wedges.
January 18, 2015 / mirostudios

Quick Chicken Parmesan for Two

Ooey-gooey cheese, crispy breadcrumbs and plenty of sauce are the hallmarks of any good chicken Parmesan recipe, and this one-skillet version of chicken parm for two is no exception. We made this recipe easier by skipping the breading on the chicken and loading the top of the dish with cheese and breadcrumbs. Serve it with whole-wheat pasta to soak up the extra sauce.

Makes: 2 servings

Serving Size: 3 ounces chicken & 2/3 cup sauce each

Active Time: 35 minutes

Total Time: 35 minutes

INGREDIENTS

  • 1 8-ounce boneless, skinless chicken breast, trimmed
  • 1/4 teaspoon freshly ground pepper, divided
  • 1/4 cup coarse dry breadcrumbs, preferably whole-wheat (see Tip)
  • 1 tablespoon freshly grated Parmesan cheese
  • 1 1/2 tablespoons extra virgin olive oil, divided
  • 1 small onion, chopped
  • 2 small cloves garlic, minced
  • 1 14-ounce can no-salt-added crushed tomatoes (or 1 1/2 cups from a 28-ounce can)
  • 1/2 teaspoon Italian seasoning
  • 1/4 teaspoon salt, divided
  • 1/2 cup shredded part-skim mozzarella cheese
  • 2 tablespoons chopped fresh basil or parsley

PREPARATION

  1. Cut chicken breast in half on the diagonal to make 2 roughly equal portions. Place between pieces of plastic wrap and pound with the smooth side of a meat mallet or a heavy saucepan to an even 1/4-inch thickness. Sprinkle the chicken with 1/8 teaspoon pepper. Combine breadcrumbs, Parmesan and 1/2 tablespoon oil in a small bowl; set aside.
  2. Position rack in upper third of oven; preheat broiler to high.
  3. Heat 1 tablespoon oil in a medium, ovenproof skillet over medium-high heat. Add the chicken and cook until golden, 2 to 3 minutes per side. Transfer to a plate.
  4. Add onion and garlic to the pan and cook, stirring, until beginning to soften, 2 to 3 minutes. Remove the pan from the heat. Pour in crushed tomatoes; add Italian seasoning, salt and the remaining 1/8 teaspoon pepper. Return the pan to medium heat and cook, stirring, until the onion is tender, 2 to 3 minutes. Return the chicken and any accumulated juice to the pan. Turn to coat with the sauce.
  5. Sprinkle about 1/4 cup of mozzarella cheese over each piece of chicken, then top with the reserved breadcrumb mixture. Broil until the cheese is melted, about 1 minute. (Watch carefully to prevent burning). Serve the chicken with the sauce, sprinkled with basil (or parsley).

January 18, 2015 / mirostudios

Chicken Shawarma for Two

Shawarma is a Middle Eastern sandwich made with sliced seasoned meat. This recipe for two features chicken, along with a cucumber-yogurt sauce, fresh tomato and crunchy romaine lettuce.

Makes: 2 servings

Active Time: 45 minutes

Total Time: 45 minutes

INGREDIENTS

  • 1/2 cup shredded unpeeled English cucumber or peeled regular cucumber
  • 2 tablespoons low-fat plain yogurt
  • 1 1/2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1/4 teaspoon salt, divided
  • 1 1/2 teaspoons garlic powder
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon freshly ground pepper
  • 1 8-ounce boneless, skinless chicken breast, trimmed
  • 1 1/2 teaspoons canola oil
  • 2 6-inch whole-wheat pita breads or lavash
  • 1 small tomato, chopped
  • 1 cup thinly sliced romaine lettuce

PREPARATION

  1. Preheat grill to medium.
  2. Stir cucumber, yogurt, tahini, lemon juice and 1/8 teaspoon salt together in a medium bowl. Set aside.
  3. Combine garlic powder, curry powder, pepper and the remaining 1/8 teaspoon salt in another medium bowl. Slice chicken breast crosswise into 1/4-inch strips; toss with the spice mixture to coat. Add oil and toss to combine.
  4. Grill the chicken, turning once, until cooked through, about 2 minutes per side.
  5. To serve, spread half the cucumber-yogurt sauce on each pita (or lavash) and top with half the chicken, tomato and lettuce. Fold like a taco (or roll closed, if using lavash).

January 18, 2015 / mirostudios

Chicken Breasts with Mushroom Cream Sauce

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

Makes: 2 servings

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

  • 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 1 tablespoon canola oil
  • 1 medium shallot, minced
  • 1 cup thinly sliced shiitake mushroom caps
  • 2 tablespoons dry vermouth, or dry white wine
  • 1/4 cup reduced-sodium chicken broth
  • 2 tablespoons heavy cream
  • 2 tablespoons minced fresh chives, or scallion greens

PREPARATION

  1. Season chicken with pepper and salt on both sides.
  2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
  3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
January 18, 2015 / mirostudios

Beef & Cabbage Stir-Fry with Peanut Sauce

The subtly sweet peanut sauce blends deliciously in this beef, cabbage and carrot sauté. Spice up the dish with a few dashes of your favorite hot sauce. Serve with udon noodles.

Makes: 4 servings

Active Time: 40 minutes

Total Time: 40 minutes

INGREDIENTS

  • 1/4 cup smooth natural peanut butter
  • 1/3 cup orange juice
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 2 teaspoons sugar
  • 4 teaspoons canola oil, divided
  • 3 cloves garlic, minced
  • 1 pound sirloin steak, trimmed and thinly sliced (see Tip)
  • 1 small head Savoy cabbage, thinly sliced
  • 2-5 tablespoons water
  • 2 medium carrots, grated
  • 1/4 cup chopped unsalted roasted peanuts, (optional)

PREPARATION

  1. Whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.
  2. Heat 2 teaspoons oil in a wok or large skillet over medium-high heat. Add garlic and cook, stirring, until fragrant, 30 seconds. Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes. Transfer to a bowl.
  3. Reduce heat to medium. Swirl in the remaining 2 teaspoons oil. Add cabbage and 2 tablespoons water; cook, stirring, until beginning to wilt, 3 to 5 minutes. Add carrots (and more water if necessary to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more. Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine. Serve sprinkled with peanuts (if using).

January 18, 2015 / mirostudios

Salmon Rösti

INGREDIENTS

  • 2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
  • 1/2 cup finely chopped red onion
  • 2 large eggs plus 1 large egg white, lightly beaten
  • 1 tablespoon whole-grain mustard
  • 3 tablespoons chopped fresh dill or 3 teaspoons dried, divided
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 4 cups frozen hash-brown shredded potatoes (about 12 ounces)
  • 2 tablespoons extra-virgin olive oil, divided
  • 1/3 cup reduced-fat sour cream
  • 1 tablespoon capers, rinsed and chopped
  • 1 teaspoon lemon juice

PREPARATION

  1. Combine salmon, onion, eggs and egg white, mustard, 2 tablespoons fresh dill (or 2 teaspoons dried), pepper and salt in a large bowl. Add potatoes and stir to combine.
  2. Preheat oven to 200°F.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium heat until shimmering. Fill a 1-cup measure two-thirds full with the salmon mixture and firmly pack it down. Unmold into the pan and pat to form a 3-inch cake. Repeat, making 3 more cakes. Cover and cook until browned on the bottom, 3 to 5 minutes. Gently turn over and cook, covered, until crispy on the other side, 3 to 5 minutes more. Transfer the cakes to a baking dish; keep warm in the oven. Wipe out the skillet and cook 4 more cakes with the remaining 1 tablespoon oil and the remaining salmon mixture.
  4. Combine sour cream, capers, lemon juice and the remaining dill in a small bowl. Serve the salmon cakes with the dill sauce.