Sesame Chicken Noodle Bowl

A super quick weekday meal with rich Asian flavors.  You can use just about any vegetables in this - bamboo shoots, water chestnuts, broccoli, snow pea pods, baby corns etc.  I kept it simple here with red bell peppers.  This version served the hubby and I with some chicken left over.  I would double everything but the chicken if you are making it for 4 people.  I adapted this from Cooking Light's August 2012 edition.

1 cups water
1 cup broth - chicken or veggie
2 tsp soy sauce
2 tsp fish sauce
1 tsp sesame oil
2 garlic cloves, smashed
1-2" piece of ginger, cut in slices
12 - 16 (or more) shiitake mushrooms  (I love these, so I did about 20)
1 - 1.5# chicken tenderloin
1/4 - 1/2 cup sesame seeds
1 Tbsp olive oil
1 red bell pepper cut into thin strips
1 package Udon noodles
Optional - sliced green onions for garnish

Put the broth, water, soy sauce, fish sauce, sesame oil, garlic, and ginger in a pan.  Remove the caps from the mushrooms, thinly slice and set aside.  Cut the root end off the stems, then add them to the broth.  Bring to a boil for 3 minutes, then turn off heat and let steep while you prepare the rest of the meal.

Sprinkle the chicken with salt and pepper on both sides.  Press the sesame seeds into the chicken.  Add the olive oil to a non-stick skillet over medium high heat.  Cook the chicken, in two batches, until just done.  The seeds will become toasted and browned.  Set chicken aside and add the mushrooms and peppers (or whatever veggies you are using) to the pan.  Cook until barely softened.  Pour the broth through a strainer over the veggies and bring to a simmer.  Add the Udon noodles and heat through, 1- 2 minutes.

Arrange the chicken to the side of each bowl.  Divide the veggie/noodle mixture among the bowls and then ladle some broth around the chicken.  Garnish with green onions if desired.

Soy-licious Orange and Garlic Asparagus

A lot of flavor from fresh oranges, and depth of flavor from fish sauce.

1 large bunch pencil thin asparagus, ends snapped off and cut into 2" pieces
2 Tbsp soy sauce
1 Tbsp mirin
2 tsp fish sauce
1 tsp sesame oil
1 garlic clove, microplaned
1 large orange - both zest and sections

In a microwave safe bowl, place asparagus and a splash of water.  Cover with plastic wrap and microwave for 4 minutes.  Test for desired amount of crispness and continue microwaving at 1 minute intervals until desired doneness.  Barely pull the plastic wrap back and use it as a cover to drain the water from the bowl.  To the hot asparagus, add the soy sauce through the garlic clove.  Zest the orange over the bowl.  On a cutting board, cut off the ends of the orange and carefully use your knife to slice off the peel, leaving as much fruit as possible, but getting all the pith (white part) off.  Holding the peeled orange in your hand over the asparagus bowl, use a paring knife to cut out the sections of orange along the membranes.  This is called 'supreme'.  Congrats, you are a fancy chef now!  Once all of the sections are cut out, squeeze the juice out of what is left.  Use a spoon or your OJ covered hands to gently toss the asparagus salad.  Taste and season with salt and pepper.  Serve warm or at room temp.  Yum!

Tandoori Chicken Thighs

Spiced chicken thighs are quick to cook on the grill

or baked in the oven. Serve with Steamed Haricot Verts with Tomatoes and Almonds.  

This marinade will easily cover 4-6 thighs; you can double the recipe for 8-12 thighs:

1/2 cup low-fat Greek yogurt

1 Tbsp fresh grated ginger

1/2 onion, grated

1 Tbsp cumin

1/2 tsp cayenne pepper

1 tsp turmeric

3-5 garlic cloves, minced or microplaned

4-6 boneless, skinless chicken thighs

In a large bowl, combine the first 7 ingredients.  Add the boneless, skinless chicken thighs and stir and turn to make sure that the chicken is well coated on both sides.  Let sit for 30 - 45 min on the counter, or refrigerate for 2 hours.  Heat the grill and spray with non-stick spray OR place foil on the grill OR heat an oven to 350.  Scrape off the excess marinade and sprinkle chicken with salt.  Grill on each side about 6 minutes, or bake for 10-12 minutes, until cooked through.  

Mustard Maple Marinated Chicken Thighs

An easy marinade that doubles as the dipping sauce.  The hubby had it with baked beans.

For the marinade:
1/2c spicy brown mustard
1/4c sugar free maple syrup
2 Tbsp yellow mustard
2 Tbsp brown sugar or Splenda
2 minced garlic cloves
1 tsp onion powder
1 Tbsp soy sauce
1 Tbsp apple cider vinegar
1/2 tsp black pepper
8-10 skinless, boneless chicken thighs

Mix all the marinade ingredients in a large bowl.  For each person you have eating, put 2 tablespoons marinade in a ramekin or little dish.  Add the chicken to the big bowl and stir to coat the chicken on all sides.  Let sit for 1 hour.

Line 2 cookie sheets with foil and spray with Pam.  Spread thighs out on sheets, scraping off excess marinade.  Bake at 350 degrees for 15-20 minutes, or until thighs are cooked through.  Serve with the reserved sauce.  I also put out blue cheese dressing to dip in - what a great combo!

Creamy Zucchini

A great side dish to have with any grilled meat.  The recipe can easily be doubled to take with you to a potluck.  To keep it warm in a crockpot, add a little extra liquid - either water or some more half & half so that as it sits in the crockpot it doesn't get pasty.

4 zucchini, grated on a box grater or using the shredder attachment on your food processor

1-2 swirls EVOO

2 or 3 wedges laughing cow light cheese - the chipotle adds a smoky flavor - yum!  OR
2 oz light cream cheese

2 Tbsp - 1/4cup FF half and half

several shakes of Parmesan cheese

salt and pepper

Heat oil in a skillet over high heat until screaming hot. Add the zucchini and a large pinch of salt. The zucchini will give off a lot of water, so keep the flame up and stir a lot to help the water evaporate. Once the water cooks out, then the zucchini can start to saute. At this point you can lower the heat and cook until desired degree of softness. Add the wedges of cheese, the Parmesan cheese and 2 Tbsp of the FF half and half. Stir to melt the cheese. Add more half and half to thin if needed. Taste and adjust seasoning with salt and pepper. The leftovers are great the next day!

Chicken and Peppers in Tomato Sauce

4-6 boneless, skinless chicken thighs, cut into small pieces

2 red bell peppers, diced

4 garlic cloves (at least) either minced or grated on a microplane

2 swirls of EVOO

1 large can (28-32oz) crushed tomatoes

8oz can tomato sauce - I prefer Goya Spanish style tomato sauce

large handful fresh basil, chopped

1/4 cup grated Parmesan cheese

chili pepper flakes, if you like it spicy

salt and pepper

1/2 cup FF half and half

Swirl the EVOO 2x around the pan and allow to heat up over medium high heat. Add the bell peppers with a good pinch of salt and saute while dicing the chicken. Once peppers are lightly browned and getting soft, add in the chicken and the garlic. Saute until chicken is cooked and browned. Add the chili pepper flakes if using and saute 30 sec longer. Lower the heat and carefully add in the crushed tomatoes and the tomato sauce. Place a splatter shield over the pan, or a lid tipped so the steam can vent. Simmer over low heat for at least 30 min. Sauce should thicken. When ready to serve, stir in the FF half and half, Parmesan cheese and basil. Check for seasoning and add salt if needed.