Easy Chicken Tikka Masala day5

From: EatingWell Magazine, September/October 2010

One of the most popular Indian dishes in the U.S. and the U.K., chicken tikka masala usually involves several steps including marinating and grilling the chicken before simmering in a curried tomato cream sauce. We've simplified it to a one-skillet dish and lightened it by increasing the vegetables, omitting the butter and using less cream. Serve with brown basmati rice and, for dessert, dates. 

       Ingredients

• 4 teaspoons garam masala (see Note)
• ½ teaspoon salt
• ¼ teaspoon turmeric
• ½ cup all-purpose flour
• 1 pound chicken tenders
• 4 teaspoons canola oil, divided
• • 6 cloves garlic, minced
  • 1 large sweet onion, diced
  • 4 teaspoons minced fresh ginger
  • 1 28-ounce can plum tomatoes, undrained
  • ⅓ cup whipping cream
  • ½ cup chopped fresh cilantro for garnish
  •  
  1. Stir together garam masala, salt and turmeric in a small dish. Place flour in a shallow dish. Sprinkle chicken with ½ teaspoon of the spice mixture and dredge in the flour. (Reserve the remaining spice mix and 1 tablespoon of the remaining flour.)
  2. Heat 2 teaspoons oil in a large skillet over medium-high heat. Cook the chicken until browned, 1 to 2 minutes per side. Transfer to a plate.
  3. Heat the remaining 2 teaspoons oil in the pan over medium-low heat. Add garlic, onion and ginger and cook, stirring often, until starting to brown, 5 to 7 minutes. Add the reserved spice mix and cook, stirring, until fragrant, 30 seconds to 1 minute. Sprinkle with the reserved 1 tablespoon flour and stir until coated. Add tomatoes and their juice. Bring to a simmer, stirring and breaking up the tomatoes with a wooden spoon. Cook, stirring often, until thickened and the onion is tender, 3 to 5 minutes.
  4. Stir in cream. Add the chicken and any accumulated juices to the pan. Bring to a simmer and cook over medium-low heat until the chicken is cooked through, 3 to 4 minutes. Garnish with cilantro.
  • Garam masala, a blend of spices used in Indian cooking, usually includes cardamom, black pepper, cloves, nutmeg, fennel, cumin and coriander. It is available in the spice section of most supermarkets.
   
  • Serving size: 1½ cups
  • Per serving: 318 calories; 14 g fat(5 g sat); 4 g fiber; 21 g carbohydrates; 27 g protein; 56 mcg folate; 85 mg cholesterol; 6 g sugars; 0 g added sugars; 1,029 IU vitamin A; 29 mg vitamin C; 109 mg calcium; 3 mg iron; 585 mg sodium; 682 mg potassium
  • Nutrition Bonus: Vitamin C (48% daily value), Vitamin A (21% dv)
  • Carbohydrate Servings: 1½
  • Exchanges: ½ starch, 1 vegetable, 3 lean meat, 2 fat

Tomato-Cheddar Cheese Toast

 

Ingredients

• 1 diagonal slice baguette ( ¼ inch thick), preferably whole-wheat
• 2 small slices tomato
• 1½ tablespoons shredded Cheddar cheese ( ½ ounce)
• Pinch of cracked black pepper
•  Toast bread. Top with tomato, cheese and pepper. Heat in toaster oven (or broil) to melt the cheese, if desired.
•  
  • Serving size: 1 toast
  • Per serving: 80 calories; 4 g fat(2 g sat); 1 g fiber; 8 g carbohydrates; 4 g protein; 9 mcg folate; 11 mg cholesterol; 1 g sugars; 0 g added sugars; 439 IU vitamin A; 6 mg vitamin C; 76 mg calcium; 0 mg iron; 137 mg sodium; 105 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: ½ starch, ½ high-fat meat

Avocado-Yogurt Dip day 4

 

Ingredients

• 1 ripe avocado, peeled and pitted
• ½ cup nonfat plain yogurt
• ⅓ cup packed fresh cilantro leaves
• 2 tablespoons chopped onion
•  
• 1 tablespoon lime juice
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• Hot sauce to taste, optional
•  
• Place avocado, yogurt, cilantro, onion, lime juice, salt and pepper in a food processor. Process until smooth. Season with hot sauce, if desired.

• Make Ahead Tip: Cover and refrigerate for up to 2 days.
•  
  • Serving size: 2 Tbsp.
  • Per serving: 51 calories; 4 g fat(1 g sat); 2 g fiber; 4 g carbohydrates; 1 g protein; 23 mcg folate; 0 mg cholesterol; 1 g sugars; 0 g added sugars; 84 IU vitamin A; 4 mg vitamin C; 35 mg calcium; 0 mg iron; 87 mg sodium; 171 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 1 fat

Pickled Beets day4

 For these easy pickled beets, you only need to let them marinate in the pickling mixture for about 30 minutes to get great flavor. Marinating them longer just enhances the taste. Try them in place of cucumber pickles as a condiment or as a vegetable side dish for roasted chicken or beef.

Ingredients

• 1 small red onion, halved and sliced
• ½ cup red-wine vinegar
• 2 tablespoons sugar
• 1 cinnamon stick
•  
• 4 whole peppercorns
• 2 whole cloves
• 3 cups steamed sliced beets, ½-1 inch thick (see Tip)

1. Combine onion, vinegar, sugar, cinnamon stick, peppercorns and cloves in a large saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low and simmer until the onion is tender-crisp, 4 to 6 minutes. Stir in beets. Transfer to a large bowl and let marinate, stirring occasionally, for 30 minutes.

• Make Ahead Tip: Cover and refrigerate for up to 1 week.
• Tip: How to Prep & Steam Beets: Trim greens (if any) and root end; peel the skin with a vegetable peeler. Cut beets into ½- to 1-inch-thick cubes, wedges or slices.
• To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes.
• To steam in the microwave: Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes.
• No time to prep? Look for Melissa's brand Peeled Baby Red Beets in the produce section of many supermarkets. They're peeled, steamed and ready to eat and contain far less sodium than their canned counterparts. 
•  
• • Serving size: about ½ cup
  • Per serving: 44 calories; 0 g fat(0 g sat); 2 g fiber; 10 g carbohydrates; 2 g protein; 70 mcg folate; 0 mg cholesterol; 8 g sugars; 1 g added sugars; 30 IU vitamin A; 4 mg vitamin C; 16 mg calcium; 1 mg iron; 66 mg sodium; 276 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 1 vegetable