Thai Herb Grilled Chicken

Transcription

1 Thai Herb Grilled Chicken Marinate Time: 30 minutes Prep: 15 minutes Cook: 15 minutes Total: 60 minutes # of Servings: 6 The fresh herbs on my deck are still growing strong. I use them to boost the flavor (and nutrition) of salads, pastas, marinades, smoothies, iced tea, cocktails and just about anything else I can think of. Pulverizing them in a food processor or blender makes their flavors really burst, as in this marinade. Serve the chicken with Asian Bok Choy with Garlic and with Cilantro-Lime Corn. 1/3 cup fresh basil 1/3 cup fresh mint 1/3 cup fresh cilantro 4 cloves garlic, coarsely chopped 1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed) Ingredients for side dish - Asian Bok Choy with Garlic 1 Tbsp. canola or vegetable oil 4 cloves garlic, chopped 1/2 lb. bok choy, stems and leaves, sliced 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) Ingredients for side dish - Cilantro-Lime Corn 16 oz. corn kernels, frozen or fresh 1 tsp. butter 1/4 lime, juice only, about 1 tsp., or more to taste 2 Tbsp. canola or vegetable oil 1-2 limes, juice only, 2 4 Tbsp., to taste 1 jalapeno or other hot chili pepper, seeded and coarsely chopped (optional) 3 lbs. boneless chicken thighs, or use bone-in or boneless, skinless chicken breasts 1 Tbsp. rice wine or mirin 1 tsp. sesame oil 1 tsp. honey 1/8 tsp. black pepper, or use crushed red pepper flakes 1 Tbsp. fresh cilantro, chopped 1/8 tsp. salt (optional) In a food processor (a mini one works well for this) or blender, combine the fresh herbs, garlic, soy sauce, oil, lime juice and hot pepper (optional). Put the chicken in a large flat dish with sides, and poke holes in the flesh with the tines of a fork. Spoon the mixture over the chicken, cover it and marinate it in the refrigerator for at least 30 minutes and up to 24 hours, turning it once or twice. (Start the bok choy now, if you are serving it.) Heat the grill to medium-high heat, remove the chicken from the marinade, reserving the marinade, and grill the chicken with the cover on the grill for 7 10 minutes until it is nicely browned on the bottom. Flip the chicken, spoon the remaining marinade over it, and cook it for about 7 more minutes until it is cooked through and browned on both sides. (Meanwhile, prepare the corn, if you are serving it.) Transfer the chicken to a clean dish and serve it immediately or refrigerate it for up to 3 days. Slow Cooker Directions: There's no need to marinate the chicken in advance. Prepare the marinade as directed and place in the slow cooker. Add the chicken, turning several times to coat it with the marinade. Cook it on low for 5-6 hours or on high for 3-4 hours. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Peel the garlic, juice the lime(s), seed and chop the pepper if using, prepare the marinade and marinate the chicken in the refrigerator, or fully prepare and refrigerate the chicken. Flavor Booster: Use the hot chili pepper and leave its seeds in for extra spice, add 1/2 tsp. lime zest to the marinade. Tip: Once you put your food on the grill, make sure to close the lid. Keeping the lid down will help to maintain the temperature needed for proper cooking. It will also help to deepen the flavors and maintain the juices in your food. Serve with Asian Bok Choy with Garlic In a large nonstick skillet, heat the canola oil over medium heat. When it is hot, add the garlic and sauté it for 30 seconds - 1 minute until it is fragrant. Add the bok choy stems and sauté them for about 2 minutes. Meanwhile, in a small bowl, whisk together the soy sauce, rice wine, sesame oil, honey and pepper. Add the bok choy leaves and the sauce to the pan, stir to combine, and cover and steam it for 2 3 minutes. Uncover the pan and continue to sauté the bok choy for another 2 3 minutes until it is tender and the sauce has thickened a bit. Serve it immediately or refrigerate it for up to 3 days. Serve with Cilantro-Lime Corn Heat the corn kernels in the microwave or steam them on the stovetop for 3-4 minutes until heated through. Stir in the butter, lime juice and cilantro. Season it with salt, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 374, Total Fat: 25g, 38%; Saturated Fat: 7g, 31.5%; Cholesterol: 180mg, 60%; Sodium: 480mg, 20%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 0g; Protein: 40g Nutrition with side dish(es): Calories 497, Total Fat: 30g, 45.5%; Saturated Fat: 9g, 35.5%; Cholesterol: 182mg, 60.5%; Sodium: 695mg, 29%; Total Carbohydrate: 24g, 8%; Dietary Fiber: 3g, 10%; Sugar: 6g; Protein: 44g Copyright 2016 The Six O'Clock Scramble page 1 / 6

2 Tilapia Topped with Warm Cherry Tomatoes Prep + Cook: 10 minutes # of Servings: 4 This dish takes about 10 minutes start to finish, but you would never know it from the beautiful presentation and delicious flavor. Tilapia is a great fish to use for weeknights, because it is inexpensive, earth friendly, and cooks quickly. Our kids also like its mild taste, but you can use other thin white fish fillets if you prefer them. Serve it with steamed rice with fresh parsley and with Yogurt Berry Pops for dessert. 2 Tbsp. extra virgin olive oil 1-1 1/2 lb. tilapia fillets, or use flounder, cod, or other thin white fish fillets 1/4 tsp. salt, or more to taste 1/8 tsp. black pepper, or more to taste 1 pint cherry or grape tomatoes, halved (about 2 cups) 1/4 cup fresh flat-leaf parsley, chopped 1/2 cup pitted Kalamata olives, halved 1/4 lemon, juice only, about 1 Tbsp. 1 Tbsp. shredded Parmesan cheese (optional) Ingredients for side dish - Steamed Brown or White Rice with Fresh Parsley 1-2 cup quick-cooking brown or regular white rice 2 Tbsp. fresh flat-leaf parsley, chopped Ingredients for side dish - Yogurt Berry Pops 1 1/4 cups frozen or fresh raspberries 1 Tbsp. honey (optional) 1 cup low fat strawberry yogurt (Make the Yogurt Berry Pops in advance, and start the rice now, if you are serving them.) In a large heavy skillet, heat the oil over medium-high heat. Add the fish and season it with salt and pepper. Cook the tilapia, turning it once, until it turns white throughout and flakes easily, about 3 minutes per side. Transfer the fish to a platter. In the same skillet (without wiping it clean) sauté the tomatoes, parsley and olives for 3 4 minutes until the tomatoes are softened. Season it with salt, pepper and lemon juice. Pour it over the fish, top it with the Parmesan cheese (optional), and serve it immediately. Do Ahead or Delegate: Halve the tomatoes and olives, chop the parsley, juice the lemon, shred the cheese if necessary and refrigerate. Flavor Booster: Add 1/4 tsp. crushed red pepper flakes to the skillet with the tomatoes, or serve them at the table. Tip: Sautéing tomatoes brings out their sweetness. This is a good method to use if you re preparing tomatoes when they are out of season, as it will enhance their flavor. Serve with Steamed Brown or White Rice with Fresh Parsley Prepare the rice according to the package directions. Stir the fresh parsley into the cooked rice. Serve with Yogurt Berry Pops In a blender, puree the raspberries, yogurt and the honey (optional). Pour it into a frozen pop mold and freeze for several hours or up to 2 weeks. (If you don't have a frozen pop mold, you can use paper cups and insert plain (uncolored) craft or lollipop sticks after minutes so they stay upright.) Makes 4 ice pops, depending on size of molds. Nutritional Information Per Serving (% based upon daily values): Calories 200, Total Fat: 12g, 18%; Saturated Fat: 1g, 5%; Cholesterol: 102mg, 34%; Sodium: 180mg, 8%; Total Carbohydrate: 6g, 2%; Dietary Fiber: 1g, 4%; Sugar: 2g; Protein: 19g Nutrition with side dish(es): Calories 491, Total Fat: 15g, 23%; Saturated Fat: 2g, 10%; Cholesterol: 106mg, 35.5%; Sodium: 234mg, 10%; Total Carbohydrate: 64g, 21.5%; Dietary Fiber: 8g, 28%; Sugar: 14g; Protein: 28g Copyright 2016 The Six O'Clock Scramble page 2 / 6

3 Potato and Cheese Pierogies with Sausage and Cabbage Prep + Cook: 30 minutes # of Servings: 6 Pierogies (Russian-style dumplings) make an excellent family dinner because they are healthy, inexpensive and taste wonderful. I've found that they go well with sausage and cabbage, but you can leave out the meat if you prefer or use meatless sausage. Scramble recipe tester Kim Jackson said, This recipe was fabulous. My daughter not only ate it, but asked me to make it again sometime (and she doesn't eat anything!). Serve it with seedless grapes. 2 Tbsp. extra virgin olive oil 1 yellow or red onion, halved and thinly sliced 1/2 head green or red cabbage, halved and thinly sliced oz. turkey, chicken, beef or vegetarian smoked sausage (use wheat/gluten-free if needed), sliced 1 tsp. balsamic vinegar Ingredients for side dish - Seedless grapes 1 bunch seedless grapes 1/8 tsp. salt, or to taste 1/8 tsp. black pepper, or to taste 1 Tbsp. butter 16 oz. frozen potato and cheese pierogies, or any variety 1 cup nonfat sour cream or plain Greek yogurt, for serving (optional) In a large skillet, heat 1 Tbsp. oil over medium heat. Add the onions and cabbage and sauté them, stirring occasionally, until they are tender and starting to brown, about 15 minutes. Add the sausage and continue cooking everything for about 10 more minutes until the sausage is browned. Add the vinegar, salt and pepper and cook for 1 more minute. After the cabbage and onions have cooked for about 15 minutes, heat another large skillet over medium heat and add the remaining oil and the butter. When the butter starts to bubble, add the frozen pierogies in a single layer. Cook them on each side until they are golden brown, about 4 minutes per side. Add the pierogies to the sausage and cabbage mixture and heat them all together for 1-2 minutes. Serve it topped with sour cream or yogurt, if desired. Do Ahead or Delegate: Halve and slice the onion and cabbage, slice and refrigerate the sausage. Flavor Booster: Season the finished dish with plenty of freshly ground black pepper. Tip: Although cabbage may look humble, it touts a lot of health benefits. It s considered brain food as it is full of vitamin K, which helps with mental function and concentration. Additionally cabbage s high contents of vitamin C and sulphur help to detoxify the body. Serve with Seedless grapes Serve either purple or green grapes (or you can serve frozen grapes for a sweet and crunchy treat). Safety note: Young children (3 and younger) should only eat quartered grapes to prevent choking. Nutritional Information Per Serving (% based upon daily values): Calories 319, Total Fat: 11g, 17%; Saturated Fat: 4g, 18.5%; Cholesterol: 44mg, 14.5%; Sodium: 999mg, 41.5%; Total Carbohydrate: 39g, 13%; Dietary Fiber: 4g, 15.5%; Sugar: 11g; Protein: 16g Nutrition with side dish(es): Calories 371, Total Fat: 11g, 17%; Saturated Fat: 4g, 18.5%; Cholesterol: 44mg, 14.5%; Sodium: 1001mg, 41.5%; Total Carbohydrate: 53g, 18%; Dietary Fiber: 5g, 18.5%; Sugar: 23g; Protein: 17g Copyright 2016 The Six O'Clock Scramble page 3 / 6

4 Watermelon Caprese Salad with Arugula Prep: 20 minutes Cook: 0 minutes Total: 20 minutes # of Servings: 6 Serving Size: about 2 cups As our children start their school year routines again, I want to hold on to the last delicious tastes of a more care-free summer. During the summer I m a little looser on meal planning than I am during the school year, and I tend to let what s freshest at the markets and needs to be finished first in our refrigerator inspire our meals. I was daydreaming about this salad all day once I spotted the watermelon and marinated mozzarella while I was making lunch. Scramble recipe tester Jen Grosman says, It tastes like summer. Add some grilled shrimp or chicken for a heartier meal. Serve it with whole grain bread, which you can dip in the flavored oil from the mozzarella (or from the oil recipe below). 4 cups chopped watermelon 1 English cucumber, chopped (2 cups) 1 large tomato, chopped (2 cups) 2 oz. arugula, (4 cups) Ingredients for side dish - Whole Grain Bread with Dipping Oil 1 loaf whole grain bread (use wheat/gluten-free bread if needed) 1/4 cup extra virgin olive oil 1 tsp. grated Parmesan cheese 1/2 cup fresh mint and/or basil, chopped 8 oz. marinated mozzarella balls, halved 2 Tbsp. extra virgin olive oil, (you can use the oil from the marinated mozzarella) 2 Tbsp. balsamic vinegar 1/4 tsp. crushed red pepper flakes 1/2-1 tsp. balsamic vinegar (If you are serving the bread, warm it now.) In a large serving bowl, combine all of the ingredients. Season with freshly ground pepper and a little coarse salt. Toss, and serve immediately or refrigerate for up to 3 hours. Do Ahead or Delegate: Chop the watermelon, cucumber and tomato, halve the mozzarella balls and refrigerate, or fully prepare and refrigerate the salad. Flavor Booster: Add 1/2 1 chopped jalapeno or 1 2 Tbsp. marinated hot peppers such as giardiniera, or 1/2 cup diced sweet onion. Tip: When you purchase marinated mozzarella, the marinade usually consists of olive oil combined with salt, pepper and other seasonings like garlic, basil and oregano. Don t waste the marinade! It s delicious on cheese, drizzled on roasted vegetables, or as a dip for bread as we ve suggested above. Serve with Whole Grain Bread with Dipping Oil Warm the bread in a 300-degree oven for about 5 minutes. To make a delicious Italian dipping oil for whole grain bread, combine the oil, cheese, red pepper flakes and vinegar. Nutritional Information Per Serving (% based upon daily values): Calories 251, Total Fat: 24g, 36%; Saturated Fat: 6g, 30%; Cholesterol: 20mg, 6.5%; Sodium: 95mg, 4%; Total Carbohydrate: 12g, 4%; Dietary Fiber: 2g, 5.5%; Sugar: 9g; Protein: 7g Nutrition with side dish(es): Calories 393, Total Fat: 31g, 46%; Saturated Fat: 7g, 34%; Cholesterol: 21mg, 6.5%; Sodium: 289mg, 13%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 5g, 17.5%; Sugar: 12g; Protein: 11g Copyright 2016 The Six O'Clock Scramble page 4 / 6

5 Italian Garden Rotini Prep: 15 minutes Cook: 30 minutes Total: 45 minutes # of Servings: 8 Serving Size: about 2 1/4 cups If you love vegetables as much as I do, this recipe is for you. The sauce gets even better with age, so you can make it on the weekend and serve it during the week, or freeze it and defrost it for a busy night. Turn on some good music and enjoy a glass of Italian red wine (you can even splash half a glass into the simmering sauce) while you dice the vegetables. Serve it with a spinach salad with mushrooms, onions and Parmesan cheese. 1/4 cup extra virgin olive oil 1 yellow or red onion, diced 1 1/2 tsp. minced garlic, (about 3 cloves) 1 red bell pepper, diced 1 zucchini, quartered lengthwise and chopped 1 small to medium eggplant, cut into 1/2-inch pieces 1/4-1/2 tsp. kosher salt, to taste 1/4 tsp. black pepper, or to taste 1 Tbsp. fresh basil, chopped, or 1 1/2 tsp. dried 1 Tbsp. fresh oregano, or 1 1/2 tsp. dried 28 oz. crushed tomatoes 1 Tbsp. brown sugar (optional) 16 oz. tricolor rotini (spiral) noodles (use wheat/gluten-free if needed) 1/2 cup shredded Parmesan cheese, for serving Ingredients for side dish - Spinach Salad with Mushrooms, Onions and Parmesan Cheese 6-9 oz. baby spinach 1/4 cup shredded Parmesan cheese 1 cup sliced mushrooms 2-4 Tbsp. vinaigrette dressing 1/4-1/2 yellow or red onion, sliced In a large Dutch oven or stockpot, heat the oil over medium heat. Add the onions and garlic, and cook them for about 3 minutes until the onions start to soften. Add the bell peppers and zucchini, stirring gently with each addition. Add the eggplant, stirring gently to keep the eggplant from settling to the bottom of the pot so it doesn t scorch. Add the salt, pepper, basil, oregano, tomatoes and sugar (optional), and stir gently. Bring the sauce to a boil, cover the pot, reduce the heat to a simmer, and continue cooking it, stirring occasionally, for about 30 minutes, until the eggplant is very tender and dark. (Make the salad now, if you are serving it.) Meanwhile, cook the noodles according to the package directions (unless you plan to refrigerate or freeze the sauce for later). When the noodles are cooked and drained, combine them with the sauce. Serve it hot, topped with the cheese, or refrigerate the sauce, for 3 days, or freeze it for up to 3 months. Slow Cooker Directions: In a skillet, cook the onions and garlic in the oil as directed above. Add the contents of the skillet along with the remaining ingredients except the noodles and cheese to the slow cooker. Cook on low for 4 6 hours or on high for 2-3 hours (it can cook a little longer if you don t mind a mushier sauce). Serve over the cooked noodles and topped with the cheese. (Slow cooker cooking times may vary Get to know your slow cooker and, if necessary, adjust cooking times accordingly.) Do Ahead or Delegate: Cut the vegetables, peel the garlic, make and refrigerate or freeze the sauce, cook the pasta and store tossed with a little oil to prevent sticking, shred the cheese if necessary and refrigerate. Flavor Booster: Serve the pasta with crushed red pepper flakes or with hot pepper sauce, such as Tabasco. Tip: Tricolor pasta gets its green color from dehydrated spinach powder and its red color from dehydrated tomato or beet-root powder. There is no difference in the nutritional values of regular pasta versus the tricolor variety, whereas whole wheat pasta is made with whole grains and has more fiber, and is therefore more nutritious. Serve with Spinach Salad with Mushrooms, Onions and Parmesan Cheese Combine the spinach, mushrooms, onions, Parmesan cheese, and toss it thoroughly with balsamic vinaigrette or dressing of your choice. Nutritional Information Per Serving (% based upon daily values): Calories 350, Total Fat: 10g, 15%; Saturated Fat: 2g, 10%; Cholesterol: 5mg, 2%; Sodium: 420mg, 18%; Total Carbohydrate: 57g, 19%; Dietary Fiber: 6g, 24%; Sugar: 10g; Protein: 12g Nutrition with side dish(es): Calories 410, Total Fat: 13g, 19.5%; Saturated Fat: 3g, 14%; Cholesterol: 9mg, 3%; Sodium: 565mg, 24%; Total Carbohydrate: 64g, 21%; Dietary Fiber: 9g, 33%; Sugar: 12g; Protein: 15g Copyright 2016 The Six O'Clock Scramble page 5 / 6

6 Powered by TCPDF ( GROCERY LIST Produce 2 1/4-2 1/2 yellow or red onions (3)(5)(5a) 1 red bell pepper (5) * 1 jalapeno or other hot chili pepper (optional)(1) 1 large tomato (4) 1 pint cherry or grape tomatoes (2) 2 oz. arugula (4) 6-9 oz. baby spinach (5a) 1/2 lb. bok choy (1a) 1/2 head green or red cabbage (3) 8 cloves garlic (1)(1a) 1/3 cup + 1 Tbsp. fresh basil (1)(5) 1/3 cup + 1 Tbsp. fresh cilantro (1)(1b) Meat and Fish 3 lbs. boneless chicken thighs (1) 1-1 1/2 lbs. tilapia fillets, or use flounder, cod, or other thin white fish fillets (2) Shelved Items 1 loaf whole grain bread (use wheat/gluten-free bread if needed) (4a) 1-2 cups quick-cooking brown or regular white rice (2a) 16 oz. tricolor rotini (spiral) noodles (use wheat/gluten-free if needed) (5) Spices 1/2 tsp. salt (1b)(2)(3) 1/4-1/2 tsp. kosher salt (5) Staples 1 tsp. + 1 Tbsp. butter (1b)(3) 6 Tbsp. + 1/2 cup extra virgin olive oil (2)(3)(4)(4a)(5) 3 Tbsp. canola or vegetable oil (1)(1a) 1 tsp. sesame oil (1a) 1 1/2-2 tsp. + 2 Tbsp. balsamic vinegar (3)(4)(4a) Refrigerated/Frozen Section 1 Tbsp. + 3/4 cup shredded Parmesan cheese (2)(5)(5a) 1 tsp. grated Parmesan cheese (4a) 8 oz. marinated mozzarella balls (4) 1 cup low fat strawberry yogurt (2b) Try Use this promo code: GL30031 for $3 off of 3, 12 or 24 month subscription. TEAR OFF FOR A FRIEND! 1/4 cup + 2 Tbsp. fresh flat-leaf parsley (2)(2a) 1 Tbsp. fresh oregano (5) 1/3 cup fresh mint (1) 1/2 cup fresh mint and/or basil (4) 1 small to medium eggplant (5) 1 zucchini (5) 1 English cucumber (4) 1 cup sliced mushrooms (5a) 1/4 lemon (2) 1 1/4-2 1/4 limes (1)(1b) 1 bunch seedless grapes (3a) 4 cups chopped watermelon (4) oz. turkey, chicken, beef or vegetarian smoked sausage (use wheat/gluten-free if needed) (3) 28 oz. crushed tomatoes (5) 1 Tbsp. rice wine or mirin (1a) 1/2 cup pitted Kalamata olives (2) 1/4 tsp. crushed red pepper flakes (4a) 5/8 tsp. black pepper (1a)(2)(3)(5) 2-4 Tbsp. vinaigrette dressing (5a) 1/4 cup + 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) (1)(1a) * 1 Tbsp. brown sugar (optional)(5) 1 tsp. + 1 Tbsp. honey (1a)(2b) 1 1/2 tsp. minced garlic (5) * 1 cup nonfat sour cream or plain Greek yogurt (optional)(3) 1 1/4 cups frozen or fresh raspberries (2b) 16 oz. frozen potato and cheese pierogies (3) 16 oz. corn kernels, frozen or fresh (1b) The above ingredients will make (1) = Thai Herb Grilled Chicken, (1a) = Asian Bok Choy with Garlic, (1b) = Cilantro-Lime Corn, (2) = Tilapia Topped with Warm Cherry Tomatoes, (2a) = Steamed Brown or White Rice with Fresh Parsley, (2b) = Yogurt Berry Pops, (3) = Potato and Cheese Pierogies with Sausage and Cabbage, (3a) = Seedless grapes, (4) = Watermelon Caprese Salad with Arugula, (4a) = Whole Grain Bread with Dipping Oil, (5) = Italian Garden Rotini, (5a) = Spinach Salad with Mushrooms, Onions and Parmesan Cheese * - Includes ingredients that are optional. Copyright 2016 The Six O'Clock Scramble page 6 / 6