Tuesday, February 7, 2012

Monday, February 6, 2012

Tequila Lime Flank Steak with Red Potatoes















  • 1 cup roughly chopped garlic (approximately 3 bulbs)
  • 3/4 cup freshly squeezed lime juice (approximately 8 large limes)
  • 1/2 cup clear tequila
  • 1/4 cup soy sauce
  • 1 bunch roughly chopped cilantro, leaves and stems
  • 1 jalapeno pepper, seeded and diced
  • 1 serrano pepper, seeded and diced
  • 1 teaspoon cumin powder
  • 1 tablespoon freshly cracked black pepper
  • 1 1/2 to 2 pounds flank steak
  • 12 corn tortillas, wrapped in foil
Potatoes
  • 1½ lbs. red potatoes, scrubbed and cut into even sized large chunks

  • 2 tablespoons reduced-fat butter or a reduced-fat spread such as Smart Balance Light

  • ¾ to 1 cup reduced-fat (2%) milk

  • ¼ cup fresh chives, chopped fine
  • Salt and pepper to taste

Directions

Combine the garlic, lime juice, tequila, soy sauce, cilantro, peppers, cumin, and black pepper in a resealable plastic gallon bag. Add the steak and let marinate in refrigerator for 2 hours. Remove from refrigerator, let marinate at room temperature another 30 to 45 minutes.

Prepare grill to medium-high heat. Remove steak from marinade, reserving marinade. Put marinade in small sauce pot and bring to a boil, then strain and reserve. Put tortillas on the corner of the grill and flip package a few times to heat through while steak is cooking

Place steak on the grill, cook for 4 minutes, turn 180 degrees, and cook for 3 minutes more (to create cross grill marks). Flip over and finish cooking for 3 to 5 minutes, depending on desired doneness. Remove from grill to a cutting board, and let rest, lightly covered, for 5 minutes. Slice against grain; serve immediately with reserved marinade, garnishes, tortillas, and hot sauce.

Wednesday, February 1, 2012

Chicken Piccata


2 8-ounce skinless, boneless chicken breasts
1/4 teaspoon salt
1/4 ground black pepper
1 tablespoon butter
2 cloves garlic, minced
1/2 cuo reduced-sodium chicken broth
1 medium lemon
2 tablespoon capers
1 tablespoon parsley
1. Place each chicken breast portion between two pieces of plastic wrap. Using the flat side of a meat mallet, pount chicken lightly until about 1/4 in thick. Remove from plastic wrap. Sprinkle chicken with salt and pepper.
2. In a large skillet, melt butter over medium-high heat. Add chicken; cook for about 6 to 8 minutes or until browned or no longer pick in center, turning once halfway through cooking. Remove chicken from skillet; set aside.
3. Add garlic to hot skillet; cook for 30 seconds to 1 minute or until lightly browned. Add chicken broth to skillet, scraping up any brown bits from the buttom of the skillet. Bring to boiling. Add lemon slices and capers. Cover; reduce heat to low. Cook for 4 to 5 minutes or until lemon slices are softened and releasing their juice. Return chicken to skillet; heat through.
4. To serve, spoon caper mixture over chicken. Sprinkle with parsley.
Per serving: 161 calories, 4 g total fat (2g saturated fat), 73mg cholesterol, 440mg sodium, 4 g carb, 2 g fiber, 27 g protein

Roman Style Chicken


4 skinless chicken breast halves

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/4 cup olive oil1 red bell pepper, sliced

1 yellow bell pepper, sliced

3 ounces prosciutto, chopped

2 cloves garlic, chopped

1 (15-ounce) can diced tomatoes

1/2 cup white wine

1 tablespoon fresh thyme leaves

1 teaspoon fresh oregano leaves

1/2 cup chicken stock

2 tablespoons capers

1/4 cup chopped fresh flat-leaf parsley leaves

Directions Season the chicken with 1/2 teaspoon salt and 1/2 teaspoon pepper. In a heavy, large skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and prosciutto and cook until the peppers have browned and the prosciutto is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes.

If serving immediately, add the capers and the parsley. Stir to combine and serve. If making ahead of time, transfer the chicken and sauce to a storage container, cool, and refrigerate. The next day, reheat the chicken to a simmer over medium heat. Stir in the capers and the parsley and serve.

SERVES 6; Calories: 266; Total Fat 13 grams; Saturated Fat: 2 grams; Protein: 28 grams; Total carbohydrates: 8 grams; Sugar: 4 grams; Fiber 1.5 grams; Cholesterol: 76 milligrams; Sodium: 1,307 milligrams