Cooking

Halibut Fillets with Teriyaki Sauce

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Halibut Fillets with Teriyaki Sauce

Servings 4
Calories 383 kcal
Author Cooking Light , OCTOBER 1997

Ingredients

  • 1/2 cup pineapple juice
  • 3 tablespoons low-sodium teriyaki sauce
  • 1 tablespoon honey
  • 3/4 teaspoon cornstarch
  • 1/4 teaspoon garlic powder
  • 1/8 teaspoon ground red pepper
  • 2 tablespoons seasoned breadcrumbs
  • 24 ounces halibut fillets -- skinned 1 inch thick
  • 1 tablespoon vegetable oil

Instructions

  1. Combine first 6 ingredients in a small bowl; stir well with a whisk. Set aside.
  2. Combine breadcrumbs and halibut in a large zip-top plastic bag. Seal and shake to coat; set aside.
  3. Heat oil in a large nonstick skillet over medium heat. Add fillets; cook 4 minutes on each side or until halibut flakes easily when tested with a fork. Remove halibut from skillet; set aside, and keep warm.
  4. Add teriyaki mixture to skillet. Bring to a boil; cook 1 minute, stirring constantly. Pour over halibut.

Kung Pao Chicken

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Kung Pao Chicken

Servings 4
Calories 252 kcal
Author Cooking Light , DECEMBER 2005

Ingredients

  • 1 tablespoon canola oil -- divided
  • 4 cups broccoli florets
  • 1 tablespoon ground fresh ginger -- such as Spice World divided
  • 2 tablespoons water
  • 1/2 teaspoon crushed red pepper
  • 1 pound skinless boneless chicken breasts -- cut into 1/4-inch strips
  • 1/2 cup fat-free less-sodium chicken broth
  • 2 tablespoons hoisin sauce
  • 2 tablespoons rice wine vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon cornstarch
  • 4 garlic cloves -- minced
  • 2 tablespoons coarsely chopped salted peanuts

Instructions

  1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.
  2. Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.
  3. Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

La Bamba Casserole

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La Bamba Casserole

Servings 6
Calories 303 kcal

Ingredients

  • 1 can whole green chiles (5.25-ounce) drained
  • Cooking spray
  • 1 lb ground turkey breast
  • 1 cup chopped onion
  • 2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/4 tsp salt
  • 2 garlic cloves minced
  • 1 can diced tomatoes and green chiles (10-ounce) undrained
  • 2 cups frozen whole-kernel corn thawed
  • 1 can fat-free refried beans (16-ounce)
  • 1 1/2 cups shredded cheddar cheese (6 ounces)
  • 1 cup chopped tomato
  • 1/2 cup chopped green onions

Instructions

  1. Preheat oven to 375°.
  2. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray.
  3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates.
  4. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375° for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.