Month: February 2020

Greek Salad with Grilled Chicken

Greek Salad with Grilled Chicken

  • 1/4 cup fat-free (less-sodium chicken broth)
  • 2 Tbs red wine vinegar
  • 1 tsp sugar
  • 1 tsp dried oregano
  • 2 tsp olive oil
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper
  • 1 garlic clove (minced)
  • 4 skinless ((4-ounce) boneless chicken breast halves)
  • Cooking spray
  • 8 cups torn romaine lettuce
  • 1 cup sliced cucumber (about 1 small)
  • 8 pitted kalamata olives (halved)
  • 4 plum tomatoes (quartered lengthwise)
  • 2 slices red onion ((1/4-inch-thick) separated into rings)
  • 1/4 cup crumbled feta cheese ((1 ounce))
  1. Prepare grill or broiler.
  2. Combine the first 8 ingredients in a small bowl. Brush the chicken with 2 tablespoons dressing; set remaining dressing aside.
  3. Place chicken on grill rack or broiler pan coated with cooking spray; cook for 5 minutes on each side or until chicken is done. Cut into 1/4-inch-thick slices.
  4. Combine the romaine lettuce and the next 4 ingredients (romaine lettuce through red onion slices) in a large bowl, and toss with the remaining salad dressing. Divide the salad evenly among 4 plates; top each serving with sliced chicken, and sprinkle with feta cheese.

General Tso’s Chicken and Broccoli

General Tso's Chicken and Broccoli

  • 3/4 pound skinned and boned chicken breasts
  • 14 1/2 ounces low-sodium fat-free chicken broth
  • 4 tablespoons cornstarch — divided
  • 2 tablespoons brown sugar
  • 1 tablespoon hot chili sauce — (1 to 2)
  • 1 1/2 tablespoons rice wine or white vinegar
  • 2 cups broccoli florets
  • 2 teaspoons lite sodium soy sauce
  • 3 tablespoons PROMISE Buttery Spread
  1. Place chicken breasts between 2 sheets of plastic wrap, and flatten to 1/4-inch thickness, using a rolling pin or flat side of a meat mallet. Thinly slice chicken.
  2. Whisk together broth, 2 tablespoons cornstarch, hot chili sauce, sugar, and vinegar.
  3. Place broccoli and 2 tablespoons water in a microwave-safe bowl. Cover with plastic wrap; fold back a small edge to allow steam to escape. Microwave at HIGH 1 minute.
  4. Combine chicken and soy sauce in a medium bowl; toss with remaining 2 tablespoons cornstarch to coat.
  5. Melt buttery spread in a 12-inch nonstick skillet over medium-high heat; add chicken, and cook, stirring occasionally, 3 minutes or until done. Transfer chicken to a serving platter; keep warm.
  6. Bring broth mixture to a boil in skillet over high heat, stirring frequently. Reduce heat to low, and simmer, stirring occasionally, 1 minute or until thickened. Add broccoli, and toss to coat. Cook 1 minute or until thoroughly heated. Pour sauce over chicken. Serve immediately.

German Potato Pancakes

German Potato Pancakes

  • 2 eggs
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 6 medium potatoes — peeled and shredded
  • 1/2 cup finely chopped onion
  • 1/4 cup vegetable oil
  1. In a large bowl, beat together eggs, flour, baking powder, salt, and pepper. Mix in potatoes and onion.
  2. Heat oil in a large skillet over medium heat. In batches, drop heaping tablespoonfuls of the potato mixture into the skillet. Press to flatten. Cook about 3 minutes on each side, until browned and crisp. Drain on paper towels.

Ginger, Beef, and Green Bean Stir-Fry

Ginger, Beef, and Green Bean Stir-Fry

  • 3 Tbs low-sodium soy sauce
  • 4 tsp cornstarch
  • 1 Tbs hoisin sauce
  • 2 tsp chili garlic sauce (such as Lee Kum Kee, (2 to 3))
  • 1 can fat-free ((14-ounce) less-sodium chicken broth)
  • 2 tsp dark sesame oil (divided)
  • 1/4 cup finely chopped green onions
  • 2 Tbs minced peeled fresh ginger
  • 3 garlic cloves (minced)
  • 1 lb boneless sirloin steak (cut into 1/4-inch strips)
  • 5 cups cut green beans (about 1 1/4 pounds, (2-inch))
  • 1 cup red bell pepper strips
  • 3/4 cup slices green onion tops ((2-inch))
  • 2 cups hot cooked white rice
  1. Combine first 5 ingredients in a bowl, stirring well with a whisk. Set aside.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add 1/4 cup chopped green onions, ginger, and garlic to pan; sauté 30 seconds. Add beef to pan, and sauté for 4 minutes or until browned. Remove from pan.
  3. Wipe pan dry with a paper towel. Add remaining 1 teaspoon oil to pan; heat over medium-high heat. Add beans and pepper to pan. Cover and cook 3 minutes. Uncover and cook 3 minutes, stirring frequently. Add 3/4 cup green onion tops; sauté 1 minute. Return beef mixture to pan. Stir in broth mixture; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat. Serve with rice.