Warm Snow Pea & Chicken Salad

MP6024

 

From EatingWell: May/June 2007

Snow peas aren’t just for stir-fries. Thinly sliced, their crunchy texture and sweet taste combine with a creamy Asian dressing to make this salad special.

4 servings, 1 1/4 C each | Active time:  40 mins.  Total Time: 40 minutes

INGREDIENTS:

  • 1 lb. boneless, skinless chicken breast, trimmed
  • 1 14 oz. can reduced-sodium chicken broth
  • 3 T rice vinegar
  • 3 T reduced-sodium soy sauce
  • 3 t tasted sesame oil, divided
  • 2 T tahini, or cashew butter
  • 1 T minced fresh ginger
  • 2 cloves garlic, minced
  • 1 lb. snow peas, trimmed and thinly slivered lengthwise
  • 2 T chopped cashews

PREPARATION:

  1. Place chicken in a medium skillet or saucepan and add broth; bring to a boil. Cover, reduce heat to low, and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-sized pieces. (Cool and refrigerate the broth, reserving it for another use.)
  2. Meanwhile, whisk vinegar, soy sauce, 2 t sesame oil and tahini (or cashew butter) in a large bowl until smooth.
  3. Heat the remaining 1 t oil in a large nonstick skillet over medium-high heat. Add ginger and garlic and cook, stirring, until fragrant about 1 minute. Stir in slivered peas and cook, stirring, until bright green, 3 to 4 minutes. Transfer to the bowl with the dressing.
  4. Add the chicken to the bowl with the peas; toss to combine. Serve sprinkled with cashews.

NUTRITION:

Per serving: 284 Calories; 13 g Fat; 2 g Sat; 5 g Mono; 64 mg Chol; 13 g Carb; 30 g Prot; 3 g Fiber; 509 mg Sodium; 499 mg Potassium

1 Carbohydrate serving

Exchanges: 1 starch, 3 very lean meat, 2 fat

By | April 8, 2013

Beef Barley Soup

 

INGREDIENTS

  • 8 ounces sirloin steak, trimmed and cut into bite-size pieces
  • 1/2 teaspoon freshly ground pepper, divided
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 1 large stalk celery, sliced
  • 1 large carrot, sliced
  • 2 tablespoons tomato paste
  • 1 tablespoon chopped fresh thyme
  • 3/4 cup quick-cooking barley
  • 1 cup mushrooms, sliced
  • 4 cups reduced-sodium beef broth
  • 1 cup water
  • 1/4 teaspoon salt
  • 1-2 teaspoons red-wine vinegar

PREPARATION

  1. Sprinkle steak with 1/4 teaspoon pepper. Heat 2 teaspoons oil in a Dutch oven over medium heat. Add the steak and cook, stirring often, until browned on all sides, about 2 minutes. Transfer to a bowl.
  2. Add the remaining 2 teaspoons oil, onion, celery and mushrooms to the pot and cook, stirring, until beginning to soften, about 2 minutes. Add carrot and cook, stirring, for 2 minutes more. Add tomato paste and thyme and cook, stirring, until the vegetables are coated with the tomato paste and are beginning to brown, 1 to 2 minutes.
  3. Add barley, broth, water, salt and the remaining 1/4 teaspoon pepper; bring to a simmer. Reduce heat to maintain a simmer; cook until the barley is tender, about 15 minutes. Return the beef and any accumulated juice to the pot and heat through, 1 to 2 minutes. Remove from the heat; stir in vinegar to taste.

NUTRITION

Per serving: 250 calories; 8 g fat ( 2 g sat , 5 g mono ); 26 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 17 g protein; 5 g fiber; 701 mg sodium; 573 mg potassium.

By | December 11, 2012

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