Featured Recipes
Entrees
- Grilled Hawaiian Chicken
- Martha’s Beef Tips
- Turkey Stir-Fry
- Chicken Piccata and Penne
- Citrus Shrimp with Mango Salsa
Grilled Hawaiian Chicken
| Ingredients | |
|---|---|
| 4 | small skinless, boneless chicken breast halves |
| 1/2 C | low sodium, teriyaki sauce |
| 1 | large onion, sliced |
| 1 | green bell pepper, seeded and sliced into strips |
| 1 | red bell pepper, seeded and sliced into strips |
| 1 C | carrot slices |
| 2 C | fresh pineapple chunks |
Directions
Preheat grill to medium- high heat.
Lay out four squares of aluminum foil. Place one piece of chicken in the center of each square. Generously brush the teriyaki sauce over each piece.
Distribute equal amounts of the green and red peppers, onion, carrots and pineapple chunks amongst the chicken pieces. Fold the foil up and seal tightly into packets.
Place the packets on the grill, and cook for about 20 minutes, or until chicken is no longer pink and juices run clear.
Yield: 4 servings
Each serving provides:
1 Protein
1 Vegetable
1 Fruit
Martha’s Beef Tips
| Ingredients | |
|---|---|
| 8 oz | beef tip sirloin, with fat trimmed |
| 1 | clove garlic, minced |
| 1/2 tsp | paprika |
| 1 | medium onion, cut into 12 wedges |
| 1 1/2 tsp | black peppercorn, crushed |
Directions
Cut beef into 1 inch pieces. Combine peppercorn and garlic into shallow dish.
Add beef and toss to coat. Thread beef onto 2 skewers alternating with onion wedges.
Place kabobs on broiler pan. Broil 9-12 minutes or until desired temperature. Turn occasionally.
Yield: 2 servings
Each serving provides:
1 Protein
Turkey Stir-Fry
| Ingredients | |
|---|---|
| 1 1/2 lb | boneless, skinless, turkey breast, cut into strips |
| 1 tbsp | olive oil |
| 1 | medium onion, sliced |
| 1 | medium summer squash, sliced |
| 1 C | red peppers, chopped |
| 1 C | green peppers, chopped |
| 1 C | broccoli florets |
| 1/4 C | low sodium, teriyaki sauce |
| 3 C | rice noodles, cooked |
Directions
Heat oil in a large skillet over medium-high heat. Add turkey and stir-fry for 3-4 minutes or until turkey is no longer pink. Remove turkey and set aside.
Add onion, squash, red peppers, green peppers, and broccoli. Stir-fry for 3-4 minutes, or until vegetables are tender.
Reduce heat to medium and stir in the turkey and teriyaki sauce. Heat through. Serve over rice noodles
Yield: 6 servings
Each serving provides:
1 Protein
1 Starch
1 Vegetable
Chicken Piccata and Penne
| Ingredients | |
|---|---|
| 1 lb | chicken breast, cut crosswise into 3/4”strips |
| to taste | Ground black pepper |
| 1tsp + 1tbsp | olive oil, divided |
| 2 | large cloves garlic, divided, minced |
| 2 C | whole wheat penne, cooked |
| 1 tbsp | lemon juice |
Directions
Sprinkle chicken with pepper. Add 1 teaspoon oil and 1 clove of garlic to non-stick skillet, sauté until fragrant, over medium heat.
Add chicken and cook 2 minutes on each side or until no longer pink.
Remove chicken form heat, and cover with foil.
In the same skillet add remaining garlic and olive oil, sauté until fragrant.
Toss penne with chicken, drizzle with lemon juice.
Yield: 4 servings
Each serving provides:
1 Protein
1 Starch
1 Fat
Citrus Shrimp with Mango Salsa
| Ingredients | |
|---|---|
| Salsa: | |
| 1 C | mango, chopped |
| 1 | large tomato, chopped |
| 1/4 C | red onion, chopped fine |
| 1 | jalapeno, chopped fine |
| 2 tbsp | lime juice |
| to taste | Salt and pepper |
| 1/4 C | fresh cilantro, chopped |
| Shrimp: | |
| 2 lbs | shrimp, peeled and deveined |
| 3 tbsp | lemon juice |
| 3 tbsp | dry white wine |
| 1 tbsp | extra-virgin olive oil |
| 3 | cloves garlic, minced |
| cooking spray | |
Directions
In a small bowl, combine all ingredients for salsa, cover and refrigerate until ready to serve.
In another bowl, combine lemon juice, white wine, olive oil and garlic. Add shrimp and toss to coat. Cover and refrigerate 30 minutes.
Add shrimp and marinade to a large non-stick skillet and cook over medium- high heat until pink and cooked completely, about 5 minutes.
Transfer to a plate and top with mango salsa.
Yield: 8 servings
Each serving provides:
1 Protein
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