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2014年11月13日

Oven-Fried Chicken Tenders with Five

From Good Housekeeping

triple-tested at the Good Housekeeping Research Institute
Tender and oven-fried, these chicken tenders are jazzed up with sesame seeds and Chinese five-spice powder, an indispensable blend of seasonings that showcases the wavy wigsfive basic flavors of Chinese cuisine — sweet, sour, bitter, savory, and salty.

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Nutritional Information


Calories 280
Total Fat 8g
Saturated Fat 1g
Cholesterol 66mg
Sodium 775mg
Total Carbohydrate 23g
Dietary Fiber 2g
Sugars --
Protein 30g
Calcium --
Oven-Fried Chicken Tenders with Five-Spice BBQ Sauce

David Prince

Serves: 4

Yields: 4 main-dish servings

Total Time: 20 min

Oven Temp: 475

Ingredients
U.S. Metric Conversion chart

3/4 cup(s) panko (Japanese-style bread crumbs)
2 tablespoon(s) sesame seeds
1 large egg white
1 teaspoon(s) Chinese five-spice powder
1/2 teaspoon(s) salt
1 pound(s) chicken-breast tenders
1 tablespoon(s) olive oil
1 small onion, chopped
1/2 cup(s) ketchup
1 tablespoon(s) brown sugar
1 1/2 teaspoon(s) cider vinegar
1 1/2 teaspoon(s) Worcestershire sauce

Directions

Preheat oven to 475 degrees F. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate.
In medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookie sheet. Bake tenders 13 to 15 minutes or until they lose their pink color throughout. Do not turn tenders over.
Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; thermal travel mug serve with tenders.

  


Posted by ヘが at 11:21Comments(0)

2014年11月03日

Chopped Greek Salad with Chicken

Chicken turns this Greek-inspired salad into a substantial main course. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken, or quickly poach a couple of Hong Kong dbaboneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.
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Nutritional Information
(per serving)


Calories 343
Total Fat 18g
Saturated Fat 5g
Cholesterol 89mg
Sodium 618mg
Total Carbohydrate 11g
Dietary Fiber 3g
Sugars --
Protein 31g
Calcium --
My Plate Inspired
chopped greek salad with chicken
Ken Burris
Yields: 4 servings, about 3 cups each
Total Time: 25 min
Prep Time: 25 min

Ingredients
U.S. Metric Conversion chart
1/3 cup(s) red-wine vinegar
2 tablespoon(s) extra-virgin olive oil
1 tablespoon(s) chopped fresh dill or oregano or 1 teaspoon dried
1 teaspoon(s) garlic powder
1/4 teaspoon(s) salt
1/4 teaspoon(s) freshly ground pepper
6 cup(s) chopped romaine lettuce
2 1/2 cup(s) (about 12 ounces) chopped cooked chicken (see Tips & Techniques)
2 medium tomatoes, chopped
1 medium cucumber, peeled, seeded, and chopped
1/2 cup(s) finely chopped red onion
1/2 cup(s) sliced ripe black olives
1/2 cup(s) crumbled feta cheese
Directions

Whisk vinegar, oil, dill (or oregano), garlic powder, dom perignon salt, and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives, and feta; toss to coat.
Carb Servings: 2 vegetable, 3 1/2 lean meat, 2 fat. Carbohydrate Servings: 1. Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv).
Tips & Techniques

If you don't have cooked chicken, poach 1 pound chicken breasts Straight Wigsfor this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low, and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.arnish with croutons, if desired.  


Posted by ヘが at 17:39Comments(0)

2014年11月03日

Orange Beef and Broccoli

Our food editor, Babs Chernetz, knows that the answer to "What's for dinner?" always starts in the

pantry. Turn those staple ingredients into delicious meals, like this Chinese Orange Beef and

Broccoli dish.

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Nutritional Information
(per serving)

Calories 333
Total Fat 17g
Saturated Fat --
Cholesterol --
Sodium --
Total Carbohydrate 19g
Dietary Fiber --
Sugars --
Protein 27g
Calcium --
Orange Beef and Broccoli
Tina Rupp
Serves: 4

Yields: 4 servings
Total Time: 30 min
Prep Time: 15 min
Cook Time: 15 min

Ingredients
U.S. Metric Conversion chart
From the pantry:
3 tablespoon(s) cornstarch
1 large egg white
1/2 cup(s) chicken broth
1/4 cup(s) Asian orange sauce or citrus stir-fry sauce
2 tablespoon(s) reduced-sodium soy sauce
1 1/2 teaspoon(s) grated fresh ginger
1 1/2 teaspoon(s) garlic paste
3 tablespoon(s) canola oil
6 small whole dried chiles or 1/2 teaspoon crushed red pepper flakes
More Pantry Staples
Fresh ingredients:
1 navel orange
1 pound(s) beef sirloin, trimmed of fat and cut into 2-inch slices (1/2-inch thick)
1 bag(s) (16-ounce) broccoli florets
1/2 cup(s) shredded carrots
Accompaniment:
Cooked rice
Directions

Remove the peel from orange (colored part only) using a vegetable Cloud Hosting peeler and reserve; juice orange

and reserve.
In a medium bowl, whisk 1 tablespoon of the orange juice, 2 tablespoons of the cornstarch, and egg

white until blended; add beef strips; toss to coat.
Cook broccoli in microwave with 2 tablespoons water in a microwave-safe bowl covered with vented

plastic wrap 2 to 3 minutes on high, or until crisp-tender. Drain; refresh under cold water; reserve.
Combine the remaining orange juice and cornstarch, broth, orange sauce, soy sauce, ginger, and

garlic.
Drain beef; heat 2 tablespoons of the oil in a large, deep
Singapore business formation nonstick skillet over medium-high heat.

Cook beef, in 2 batches, 1 to 2 minutes per side until golden brown. Remove to a plate.
Add the remaining 1 tablespoon oil to skillet; add orange peel and whole chiles and stir-fry 1 to 2

minutes, until peel and chiles begin to darken and smell hong kong business school fragrant. Pour reserved orange sauce mixture

into skillet and cook, stirring, until bubbly and sauce starts to thicken. Add broccoli, beef, and

carrot; continue to cook 2 minutes, stirring, until hot and coated with sauce. Serve over cooked

rice.  


Posted by ヘが at 12:54Comments(0)