Monday, July 23, 2012

Healthy Recipes

healthy recipes

By Brittany N Earl

Cool Summer Side Dish

* 2 ears of corn husked
* 3 table spoons extra-virgin olive oil
* Juice of one lime
* Salt
* Pepper
* 15 oz can of black beans, drained and rinsed
* 2 cups grape tomatoes, halved
* 1 cup cooked and cooled brown rice
* ¼ cup finely chopped red onion
* 3 thinly sliced green onions
* 1 clove garlic, minced

Heat a large cast-iron skillet over high heat. Char the ears of corn, rotating on all sides, in the dry skillet until lightly blackened and charred, about 15 minutes. Let cool, and then remove the kernels from the cob with a sharp knife. In a small bowl, whisk together the olive oil, lime juice and salt and pepper to taste. Add the black beans, tomatoes, rice, red onions, green onions, garlic and cooled corn to a large bowl. Toss with the lime vinaigrette.

Chicken, Sausage and Peppers

* 2 tablespoons unsalted butter
* 3/4 pound sweet or hot Italian sausage, cut into chunks
* 3/4 pound skinless, boneless chicken breasts, cut into chunks
* Kosher salt and freshly ground pepper
* 1 tablespoon all-purpose flour
* 1 small onion, chopped
* 2 Italian green frying peppers, cut into 1-inch pieces
* 3 cloves garlic, roughly chopped
* 1/2 cup dry white wine
* 3/4 cup low-sodium chicken broth
* 1/4 cup roughly chopped fresh parsley
* 2 jarred pickled cherry peppers, chopped, plus 2 tablespoons liquid from the jar

Heat one table spoon of butter in a large skillet over medium-high heat. Season the chicken with salt and pepper and then toss with the flour in a bowl. Add the chicken and sausage to the skillet and cook until brown but not cooked all the way through. Add the onion, peppers, garlic, salt and pepper to taste. Let these cook for about three minutes and then add the wine; bring to a boil. Add the chicken broth after a few minutes and simmer. Cover and cook until the sausage and chicken have cooked through.

Take the chicken, sausage and veggies out of the liquid. Increase the heat to high, stir in the parsley, and cherry peppers. Boil this mixture until it is reduced by one-third (2-3 minutes). Remove this mix from the heat and stir in one tablespoon of butter. Pour this sauce over the chicken mixture and ENJOY!!

Per serving: Calories 335; Fat 14 g (Saturated 7 g); Cholesterol 95 mg; Sodium 891 mg; Carbohydrate 10 g; Fiber 2 g; Protein 36 g

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healthy recipes


Aubrey West said...

This could be a very nice lunch idea as well. I shall make one on weekend. Thanks!

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Mahmudul Hasan said...

That's such a great healthy recipe indeed.I love this dish.Nice recipe.
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