Cooking instructor Gail Churinetz shows us three easy and healthy recipes that take just 15 minutes to make.
Cilantro-Lime Chicken with Avocado Salsa
Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray
Salsa:
1 cup chopped and seeded plum tomato (about 2)
2 tablespoons finely chopped onion
½ can black beans, rinsed and drained
2 teaspoons fresh lime juice
1/4 teaspoon salt, or to taste
1/8 teaspoon freshly ground black pepper, or to taste
1 tablespoon extra virgin olive oil
1 avocado, peeled and chopped
Directions:
To prepare salsa, combine tomato and next 6 ingredients in a medium bowl. Add avocado, stir gently to combine. Refrigerate until needed.
Combine chicken, cilantro, lime juice and olive oil in a plastic bag. Toss and marinade 3-5 minutes. Remove chicken, discard marinade. Sprinkle chicken with salt. Heat a grill pan over medium high heat. Coat pan with cooking spray. Add chicken to pan, cook 3-5 minutes on each side or until done, internal temperature of 165º.
Thinly slice chicken on an angle. Serve chicken over bed of salsa, top with additional lemon slices and chopped cilantro if desired.
Kung Pao Chicken
2 tablespoons dark sesame oil
1 cup chopped onion
2 garlic cloves, minced
1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
3/4 cup water
3 tablespoons lower-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon brown sugar
1 teaspoon thinly sliced fresh ginger
1 to 1 1/2 teaspoons crushed red pepper
1 cup thinly sliced red bell pepper (about 1 large pepper)
1 cup snow peas or chopped fresh broccoli
2 tablespoons chopped unsalted, dry-roasted peanuts
Directions:
Heat sesame oil in a large skillet, or a large stir fry pan, over medium-high heat. Add onion to pan, sauté 3 minutes or until softened. Add garlic, sauté 30 seconds, stirring constantly. Add chicken, sauté 3 minutes or until chicken begins to brown.
Combine ¾ cup water and the next 5 ingredients, whisk until sugar dissolves. Add water mixture to pan, bring to boil. Add bell peppers and snow peas. Cook for 2 minutes or until vegetables are tender and sauce thickens. Sprinkle with nuts.
Chicken Scallopini
- 4 (6 ounce) skinless chicken breasts
- 2 teaspoons freshly squeezed lemon juice
- ¼ teaspoon salt
- ½ teaspoon black pepper
- 1/3 cup Italian flavored breadcrumbs
- 1/3 cup Pankos, Japanese breadcrumbs
- 2 tablespoons grated parmesan cheese
- Cooking spray
- ½ cup chicken stock
- ¼ cup dry white wine
- 4 teaspoons capers, rinsed
- 1 tablespoon butter
Thinly pound out chicken breasts using a meat mallet or rolling pin. Brush chicken with juice, sprinkle with salt and pepper. In a cake pan combined breadcrumbs and pankos. Dredge chicken in breadcrumb mixture.
Heat a large non stick sauté pan coated with cooking spray over medium high heat. Add chicken to pan, cook 3-5 minutes on each side, or until chicken is done, internal temperature of 165º.
Deglaze pan with wine, add chicken broth and cook 2-3 minutes.
Stir in capers and butter.
