Turkey Burger with Feta & Spinach
Prep Time: 10 minutes Cooking Time: 20 minutes Yields: 4 people
Ingredients
1 small red onion, chopped
2 cups baby spinach, coarsely chopped
1 lb fat-free ground turkey
4 oz low-fat feta cheese, coarsely crumbled
1 large egg, lightly whisked
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 bunch dill, chopped fine
1 tablespoon lemon juice
1/2 cup fat-free plain Greek yogurt
1 teaspoon extra virgin olive oil
4 whole-wheat hamburger rolls
1/2 cucumber, sliced thin
Directions
1. Warm a pan over medium heat and coat with cooking spray.
2. Sauté the onion for 2 minutes till soft; add the spinach and sauté 3 minutes till slightly wilted. Allow to cool for 5 minutes.
2. In a large bowl, combine the spinach and onion, turkey, feta, egg, salt, pepper, and 2/3 of the dill. Shape mixture into 4 patties. Place in pan, cover, and cook for 7 minutes. Uncover, flip, and cook for 5 more minutes.
3. In a small bowl, combine lemon juice with yogurt, oil and remaining dill. Set aside.
4. Serve burgers on rolls, topped with yogurt sauce and cucumber.
Notes: Tangy feta provides an unexpected burst of flavor in turkey burgers. Eat with a bun or plop the patty and sauce on a bed of mixed greens. Enjoy!
Credit: Adapted from http://www.womenshealthmag.com
Tandori Chicken
Prep Time: 10 minutes Prep Notes: Marinade Time: 2 hours
Cooking Time: 20 minutes Yields: 4 people
Ingredients
1 3-pound chicken, cut into 8ths
1/2 cup plain yogurt
2 tablespoons lemon juice
1 tablespoon mined garlic
1 tablespoon grated ginger
1 tablespoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon black pepper
2 teaspoons salt
Directions
1. Prick the chicken with a fork and with a knife cut slashes so the marinade can be absorbed.
2. Place chicken in a shallow dish.
3. Combine yogurt, lemon juice, garlic, ginger, cumin coriander, pepper and salt.
4. Stir until well mixed and pour over chicken.
5. Rub marinade into chicken and turn chicken several times.
6. Cover and refrigerate at least 30 minutes.
7. Preheat oven to 450 degrees.
8. Cook, turning once, for 25-30 minutes.
9. Serve with sprigs of cilantro.
Citrus Savory Chicken
Prep Time: 5 minutes Prep Notes: Marinade time: 1-3 hours
Cooking Time: 45 minutes Yields: 4 people
Ingredients
1/2 cup fresh grapefruit juice (ruby red works best, but any kind will do)
1 tablespoon olive oil
1 tablespoon lime juice
2 cloves minced garlic
1 teaspoon dried basil
1 teaspoon dried rosemary
1/2 teaspoon sea salt
Pinch of cayenne
2 pinches red chili flakes
4 chicken breast halves on the bone
Directions
1. Combine all ingredients, except chicken in a bowl.
2. Clean chicken and place in a zip-lock bag, add marinade.
3. Allow chicken to marinate in the fridge for at least 1 hour and up to 3 hours.
4. Preheat oven to 375 degrees.
5. Place chicken with juice in a baking dish.
6. Bake covered for 20 minutes.
7. Uncover and bake for 25 more minutes or until chicken is cooked through.
Cilantro Mango Chicken
Prep Time: 10 minutes Cooking Time: 35 minutes Yields: 4 people
Ingredients
2 whole skinless, boneless chicken breasts, split
8 ounces plain yogurt
1 cup cilantro, finely chopped
1/2 cup fresh lime, juiced
Dash of cayenne pepper
1 cloves fresh garlic, minced
1 large ripe mango, peeled, finely diced
Directions
1. Preheat oven to 375 degrees.
2. Combine 1/4 cup yogurt, 1/4 cup of cilantro, half of the lime juice, cayenne pepper and garlic. Coat chicken breast with this mixture, marinate for at least 1 hour.
3. While chicken marinates, purée remaining yogurt, 2/3 of cubed mango, 1/2 teaspoon lime juice and 1 cup cilantro in blender.
4. Bake chicken in a glass baking dish for 25-30 minutes.
5. Place chicken on serving plates, pour on sauce and sprinkle with mango and extra sauce on side.
6. Add a sprig of fresh cilantro for garnish.
Chai Chicken
Prep Time: 10 minutes Cooking Time: 45 minutes Yields: 4 people
Ingredients
4 chicken legs
4 to 5 sliced carrots
Salt and pepper
1 cup coconut milk
2 cups chai tea
Directions
1. Preheat oven to 350 degrees.
2. Place chicken and carrots in a casserole dish. Sprinkle with a pinch of salt and pepper.
3. In a pot, combine coconut milk and tea and bring to a boil.
4. Pour over the chicken in the casserole dish.
5. Cover with lid and bake in the oven at 350 degrees for 45 minutes, or until chicken is cooked through.
6. Serve with brown basmati rice and greens. Use coconut milk mixture as a sauce.
Notes: Chai is the Hindi word for tea. Masala chai, what we know as “chai” is a tea drink of that is brewed in milk with a variety of spices. You can buy chai tea bags or make it yourself by putting shredded ginger, cinnamon powder and ground cardamom seeds in a pot with 2 cups of water, bringing it to a boil. Cook for 2 to 3 minutes to bring out the flavor of the spices, then add tea and stir.
Blackened Chicken Breast
Prep Time: 10 minutes Cooking Time: 10 minutes Yields: 4 people
Ingredients
1 teaspoon paprika
1/4 teaspoon salt
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
1/2 teaspoon dried thyme
1/4 teaspoon ground white pepper
1 tablespoon finely diced onion
2 cloves minced garlic
4 skinless, boneless chicken breast halves
Directions
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
2. Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and add the onion and garlic. Lightly oil the chicken breasts on both sides, then coat the chicken breasts evenly with the spice mixture.
3. Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
4. Bake in the preheated oven until no longer pink in the center and the juices run clear, 7-8 minutes.
Baked & Glazed Chicken Wings
Prep Time: 15 minutes Cooking Time: 55 minutes Yields: 15 people
Ingredients
Chicken:
5 pounds chicken wings -- whole or with tips removed and drumettes and flats separated
2 tablespoons canola oil
1/2 tablespoon salt
1/4 cup fresh chopped parsley (1/2 tablespoon dried)
1/2 teaspoon freshly ground black pepper
Glaze:
1/4 cup honey or agave
2 tablespoons soy sauce
3 large garlic cloves, crushed
1 2x1" piece of ginger, peeled, sliced
Directions
Glaze:
1. Bring all ingredients and 1/4 cup water to a boil in a small saucepan, stirring to dissolve honey.
2. Reduce heat to low; simmer, stirring occasionally, until reduced to 1/4 cup, about 7–8 minutes.
3. Strain into a medium bowl. Let sit for 10 minutes to thicken slightly.
Wings:
1. Preheat oven to 400°F. Set a wire rack inside each of 2 large rimmed baking sheets (or spray foil-lined baking sheets with cooking spray).
2. Mix oil, salt, parsley and pepper in a large bowl. Add wings and toss to coat.
3. Divide wings between prepared sheets and spread out in a single layer.
4. Bake wings until cooked through and skin is crispy, turning at 20 minutes, for a total of 40–45 minutes.
5. Remove wings from oven.
6. Place in large bowl and toss evenly to coat with ginger-soy glaze.
7. Return wings in a single layer to prepared rack or sheet and bake until glaze is glossy and lightly caramelized, 8–10 minutes.
Notes: Try this alternative to buffalo wings for casual or weekend dining. They're not spicy, but they will have you licking your fingers nonetheless. And the meat's so tender it falls off the bone! You can make the glaze 5 days ahead: Cover and chill, and rewarm before using.
Apple Rosemary Cornish Hens
Prep Time: 10 minutes Cooking Time: 40 minutes Yields: 2 people
Ingredients
1 1-3/4 lb. Cornish game hen, halved lengthwise
2-3 apples, peeled and diced
1 cup cranberries (fresh or frozen)
1/2 cup maple syrup
1/2 cup apple juice or cider
2 teaspoons curry
2 twigs fresh rosemary, left whole
Sea salt and freshly cracked pepper
Directions
1. Preheat oven to 400 degrees.
2. To create sauce, combine the apples, cranberries, maple syrup, apple juice, curry and rosemary twigs in a saucepan over medium-high. Stir frequently, blending all ingredients and bring to a boil.
3. Decrease the heat to low, cover the saucepan and simmer, stirring frequently, until the apple pieces are very soft and berries have broken open and released their juices. This will take about 8-10 minutes.
4. To prepare the hen: Rinse the hen halves and pat dry with paper towels. Sprinkle with salt and pepper. Place the hen halves with rosemary twigs underneath, skin side up, on a foil covered baking sheet. Cover each hen half with sauce, coating generously.
5. Roast the hen halves until golden and their juices run clear, about 25 minutes.
6. Add juice from roasting to sauce and bring to a boil once again, then reduce and simmer for about 3 minutes, allowing it to thicken.
7. Transfer hen halves to plates. Serve with sauce and use rosemary twigs as decoration.
