Low-Fat Asian: Easy Thai Noodle (Pad Thai)
February 21, 2010
My kids love Thai food, and one of their favorite restaurants in Birmingham is Surin West. They love to order the Pad Thai (or Thai noodle) which is flavored to perfection. This is a light variation that is similar to their recipe. Don’t be intimidated by the long ingredient list. This recipe is low-fat and healthy and a great weeknight dinner choice.
Thai Noodles (Pad Thai)
Prep:
20 minutes
Cook:
15 minutes
Yield:
4 servings
Ingredients
1/4 cup fresh lime juice, divided
2 (6-ounce) skinless, boneless chicken breast halves, cut into 3/4-inch cubes
8 ounces uncooked rice noodles
1 tablespoon brown sugar
1 tablespoon fish sauce
1 tablespoon low-sodium soy sauce
11/2 teaspoons chili paste with garlic
1/4 teaspoon salt, divided
4 teaspoons vegetable oil, divided
3 tablespoons thinly diagonally sliced green onions
1 teaspoon grated peeled fresh ginger
1 teaspoon minced garlic
1/2 cup torn fresh basil
1/4 cup finely chopped shallots
Toasted peanuts (optional)
2 (6-ounce) skinless, boneless chicken breast halves, cut into 3/4-inch cubes
8 ounces uncooked rice noodles
1 tablespoon brown sugar
1 tablespoon fish sauce
1 tablespoon low-sodium soy sauce
11/2 teaspoons chili paste with garlic
1/4 teaspoon salt, divided
4 teaspoons vegetable oil, divided
3 tablespoons thinly diagonally sliced green onions
1 teaspoon grated peeled fresh ginger
1 teaspoon minced garlic
1/2 cup torn fresh basil
1/4 cup finely chopped shallots
Toasted peanuts (optional)
Preparation
1. Combine 2 tablespoons juice and chicken in a bowl. Let stand 15 minutes.
2. Cook noodles according to package directions. Drain well.
3. Combine remaining 2 tablespoons juice, brown sugar, fish sauce, soy sauce and chile paste. Stir in 1/8 teaspoon salt.
4. Heat a large wok or skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Remove chicken from juice; discard juice. Add chicken to pan; stir-fry 4 minutes or until done. Transfer to large bowl; sprinkle with remaining 1/8 teaspoon salt. Add remaining 1 tablespoon oil to pan. Add green onions, ginger, and garlic; stir-fry 45 seconds or just until golden. Add noodles; cook 30 seconds, tossing well. Stir in brown sugar mixture. Add chicken; cook 30 seconds. Place 1 1/4 cups noodle mixture on each of 4 plates. Top each with 2 tablespoons basil and 1 tablespoon shallots. Top with toasted peanuts, if desired.
2. Cook noodles according to package directions. Drain well.
3. Combine remaining 2 tablespoons juice, brown sugar, fish sauce, soy sauce and chile paste. Stir in 1/8 teaspoon salt.
4. Heat a large wok or skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Remove chicken from juice; discard juice. Add chicken to pan; stir-fry 4 minutes or until done. Transfer to large bowl; sprinkle with remaining 1/8 teaspoon salt. Add remaining 1 tablespoon oil to pan. Add green onions, ginger, and garlic; stir-fry 45 seconds or just until golden. Add noodles; cook 30 seconds, tossing well. Stir in brown sugar mixture. Add chicken; cook 30 seconds. Place 1 1/4 cups noodle mixture on each of 4 plates. Top each with 2 tablespoons basil and 1 tablespoon shallots. Top with toasted peanuts, if desired.
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Italian Night Favorite: Chicken Cutlets with Fresh Herbs and Tomatoes
October 20, 2009
Italian night is always a favorite at my house, and I love to use chicken cutlets for their simplicity and ease. This recipe can be made in under 30 minutes, and it’s so easy to do. It’s fresh, flavorful and is perfect for busy weeknights. I serve with whole wheat pasta for the kids, and everyone is happy.
Chicken Cutlets Italiano
Prep:
10 minutes
Cook:
20 minutes
Yield:
4 servings
Ingredients
11/2 pounds chicken cutlets
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 teaspoons olive oil
2 garlic cloves, chopped
2 cups marinara sauce
1 (141/2-ounce) can diced tomatoes with basil, garlic and oregano, drained
1 tablespoon chopped fresh Italian parsley leaves
1 tablespoon chopped fresh basil leaves
Parmesan Cheese (optional)
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 teaspoons olive oil
2 garlic cloves, chopped
2 cups marinara sauce
1 (141/2-ounce) can diced tomatoes with basil, garlic and oregano, drained
1 tablespoon chopped fresh Italian parsley leaves
1 tablespoon chopped fresh basil leaves
Parmesan Cheese (optional)
Preparation
1. Season both sides of the chicken with salt and pepper. In a large nonstick skillet coated with cooking spray heat olive oil over medium heat. Cook the chicken until golden brown, about 3 minutes per side. Transfer chicken to a plate.
3. Heat garlic, marinara and tomatoes in skillet over medium heat; simmer for 5 to 10 minutes. Add the parsley, basil and chicken and heat for 2 to 4 minutes more. Serve immediately. Top with Parmesan, if desired.
3. Heat garlic, marinara and tomatoes in skillet over medium heat; simmer for 5 to 10 minutes. Add the parsley, basil and chicken and heat for 2 to 4 minutes more. Serve immediately. Top with Parmesan, if desired.
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Moo Shu Chicken on Daytime Alabama
September 29, 2009
This recipe for Moo Shu Chicken has been a hit ever since I posted it a few months ago. I will be preparing it Thursday, October 1st on NBC 13 “Daytime Alabama” at 11:30 a.m. Tune in and try this low carb awesome dish.
Moo Shu Chicken
Prep:
10 minutes
Cook:
10 minutes
Yield:
4 servings
Ingredients
1/4 cup hoisin sauce
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
2 cloves garlic, minced
1 teaspoon honey
2 pounds chicken breasts or chicken tenderloins, cut into 1-inch pieces
1 tablespoon vegetable oil
1 (16-ounce) package shredded cabbage with carrots coleslaw mix
1/3 cup lightly salted peanuts
Rice and/or flour tortillas (optional)
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
2 cloves garlic, minced
1 teaspoon honey
2 pounds chicken breasts or chicken tenderloins, cut into 1-inch pieces
1 tablespoon vegetable oil
1 (16-ounce) package shredded cabbage with carrots coleslaw mix
1/3 cup lightly salted peanuts
Rice and/or flour tortillas (optional)
Preparation
1. Whisk together hoisin sauce and next 4 ingredients in a small bowl.
2. Cook chicken in hot vegetable oil in a large skillet over medium-high heat. Stir-fry chicken for 2 to 3 minutes or until chicken turns pink. Stir in sauce, cooking and stirring until thickened and bubbly. Cook and stir 2 more minutes. Add cabbage mixture, stirring until coated well. Top with peanuts and serve over rice or in warmed tortillas, if desired.
2. Cook chicken in hot vegetable oil in a large skillet over medium-high heat. Stir-fry chicken for 2 to 3 minutes or until chicken turns pink. Stir in sauce, cooking and stirring until thickened and bubbly. Cook and stir 2 more minutes. Add cabbage mixture, stirring until coated well. Top with peanuts and serve over rice or in warmed tortillas, if desired.
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What’s For Supper: Low-Fat Beef Jambalaya
September 07, 2009
As fall nears, my brain goes straight to comfort foods, and one of my southern favorites is Jambalaya. With 354 calories and 10 grams of fat, this recipe can’t be beat. This recipe uses ground beef and turkey sausage to cut down on the fat. I love to use Laura’s Lean Beef for this recipe so check your local area to see if you can locate it.
Beef Jamabalaya
Prep:
20 minutes
Cook:
25 minutes
Yield:
8 servings
Ingredients
1 pound lean ground beef
1/2 pound turkey sausage, sliced
1 small onion, chopped
1 cup chopped celery
2 cloves garlic, minced
1/2 cup chopped green pepper
2 (141/2-ounce) cans low-salt beef broth
1 (141/2-ounce) can Cajun-style stewed tomatoes, undrained and chopped
1/2 cup chopped fresh parsley
11/2 teaspoon Creole seasoning
1/2 teaspoon ground red pepper
2 cups uncooked long-grain rice
Hot sauce and parsley sprigs (optional)
1/2 pound turkey sausage, sliced
1 small onion, chopped
1 cup chopped celery
2 cloves garlic, minced
1/2 cup chopped green pepper
2 (141/2-ounce) cans low-salt beef broth
1 (141/2-ounce) can Cajun-style stewed tomatoes, undrained and chopped
1/2 cup chopped fresh parsley
11/2 teaspoon Creole seasoning
1/2 teaspoon ground red pepper
2 cups uncooked long-grain rice
Hot sauce and parsley sprigs (optional)
Preparation
1. Cook first 6 ingredients in a large Dutch oven 5 minutes or until beef is browned and vegetables are tender; drain.
2. Stir in broth and next 4 ingredients; bring to a boil; stir in rice. Cover, reduce heat and simmer 25 minutes or until rice is tender. Top with hot sauce and parsley sprigs, if desired.
2. Stir in broth and next 4 ingredients; bring to a boil; stir in rice. Cover, reduce heat and simmer 25 minutes or until rice is tender. Top with hot sauce and parsley sprigs, if desired.
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As Low-Fat as Possible: Chicken Enchildadas
August 23, 2009
Recently, one of my subscribers, Beth, asked me for a weeknight Chicken Enchilada recipe that is not too fattening. I actually took one of her favorite recipes and lightened it for her. It’s really easy to prepare and is very filling. I used a rotisserie chicken to simplify things. Serve with a side salad or guacamole, and that’s all you will need.
Chicken Enchiladas
Prep:
15 minutes
Cook:
40 minutes
Yield:
4 servings
Ingredients
3 cups chopped cooked chicken
2 cups (8 ounces) shredded Monterey Jack cheese with peppers
1/2 cup low-fat sour cream
1 (4.5-ounce) can chopped green chiles, drained
1/3 cup chopped fresh cilantro
8 (8-inch) whole wheat or flour tortillas
Vegetable cooking spray
1 (8-ounce) container low-fat sour cream
1 (8-ounce) bottle green taco sauce or tomatillo salsa
Toppings: diced tomato, chopped avocado, chopped green onions, sliced ripe olives, chopped cilantro
2 cups (8 ounces) shredded Monterey Jack cheese with peppers
1/2 cup low-fat sour cream
1 (4.5-ounce) can chopped green chiles, drained
1/3 cup chopped fresh cilantro
8 (8-inch) whole wheat or flour tortillas
Vegetable cooking spray
1 (8-ounce) container low-fat sour cream
1 (8-ounce) bottle green taco sauce or tomatillo salsa
Toppings: diced tomato, chopped avocado, chopped green onions, sliced ripe olives, chopped cilantro
Preparation
1. Stir together first 5 ingredients. Spoon chicken mixture evenly over each tortilla, and roll up. Arrange in a lightly greased 13- x 9-inch baking dish. Coat tortillas with vegetable cooking spray.
2. Bake at 350° for 35 to 40 minutes or until golden brown.
3. Stir together sour cream and taco sauce. Spoon over hot enchiladas, and sprinkle with toppings.
2. Bake at 350° for 35 to 40 minutes or until golden brown.
3. Stir together sour cream and taco sauce. Spoon over hot enchiladas, and sprinkle with toppings.
One Response to “As Low-Fat as Possible: Chicken Enchildadas”
Stephanie Sklar says:
August, 24 2009at 06:51 am
Hi Alison-
Will corn tortillas work in this recipe?
Thanks!
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College Cooking Class in Birmingham, Alabama
July 26, 2009
When I was asked a few months ago if I would teach a college cooking class for the “Birmingham is Home” group which is part of the Birmingham Jewish Federation, I was flattered and very excited. I never knew that such a group existed but basically it’s college age kids or are home in Birmingham for the summer. We had a fabulous time preparing a healthy menu including Spinach Artichoke Dip, Panko-Parmesan Crusted Chicken Fingers, Easy Salad with Strawberries, Mandarin Oranges and Pecans and Gluten-Free Peanut Butter-Chocolate Chips cookies for dessert. It was so much fun, but it really took some thought to figure out what college students can prepare without a mixer, food processor and very few cooking tools or equipment. All of the recipes are easy to prepare and can be made with throw-away aluminum pans. I even put together a “College Cooking Cookbook” which is available if anyone is interested in purchasing.
It was a blast, and the kids were so appreciative and eager to learn. Thanks to Caren Seligman of the Birmingham Jewish Federation for putting this together! I really appreciate it!
One Response to “College Cooking Class in Birmingham, Alabama”
Ian says:
July, 26 2009at 12:48 pm
It was awesome! And very tasty, thanks so much.
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College Student Recipe Idea: Panko-Parmesan Chicken Fingers
July 22, 2009
On Thursday evening, I am teaching a college cooking class, and I am preparing a recipe for Panko-Parmesan Crusted Chicken, a salad, an appetizer and a dessert. This is a great substitute for fried chicken, and it’s lower in fat while still crispy and delicious. Panko breadcrumbs are Japanese-style breadcrumbs which are coarser in texture and provide a wonderful crunch and flavor to main dishes. They are usually found in a box in most grocery stores where breadcrumbs are sold.
Panko-Parmesan Chicken
Prep:
10 minutes
Cook:
14 minutes
Yield:
4 servings
Ingredients
1/2 cup panko bread crumbs (Japanese breadcrumbs)
1/2 cup shaved or freshly grated Parmesan
3/4 teaspoon lemon pepper
1/4 teaspoon paprika
1/4 cup olive oil
11/2 pounds chicken cutlets or chicken breast tenders (about 12 tenders)
Cooking spray
1/2 cup shaved or freshly grated Parmesan
3/4 teaspoon lemon pepper
1/4 teaspoon paprika
1/4 cup olive oil
11/2 pounds chicken cutlets or chicken breast tenders (about 12 tenders)
Cooking spray
Preparation
1. Preheat oven to 400°.
2. Combine panko, Parmesan, lemon pepper and paprika in a shallow dish. Drizzle olive oil on chicken breasts.
3. Dredge chicken in panko mixture, pressing firmly to coat. Place chicken on a lightly greased baking sheet.
4. Bake at 400° for 14 to 16 minutes or until chicken is lightly browned and crispy.
2. Combine panko, Parmesan, lemon pepper and paprika in a shallow dish. Drizzle olive oil on chicken breasts.
3. Dredge chicken in panko mixture, pressing firmly to coat. Place chicken on a lightly greased baking sheet.
4. Bake at 400° for 14 to 16 minutes or until chicken is lightly browned and crispy.
2 Responses to “College Student Recipe Idea: Panko-Parmesan Chicken Fingers”
Betsy says:
July, 23 2009at 07:55 am
Are the amounts of Panko and parmesan correct on this recipe. The Panko says "cups," which doesn't correspond with 1/2? Should it be 1 and 1/2?
Thanks-
Betsy
Alison Lewis says:
July, 23 2009at 08:22 am
It's 1/2 cup and 1/2 cup.
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Grilled Chicken Salad with Cilantro-Dijon Vinaigrette
July 16, 2009
Summertime is the perfect time of year for Grilled Chicken Salads for dinner. This recipe idea comes from a restaurant in Birmingham I love, The Cantina. They make an awesome Cilantro Vinaigrette. My version is slightly different with a touch of coarse-grain mustard and sugar. It is also fabulous with shrimp or fish.
Grilled Chicken Salad with Cilantro-Dijon Dressing
Prep:
25 minutes
Yield:
4 servings
Ingredients
Chicken
2 tablespoons fresh lime juice
1 teaspoon lemon pepper
2 teaspoons olive oil
1/2 teaspoon sea salt
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Dressing
1/4 cup fresh lime juice
3 tablespoons red wine vinegar
2 tablespoons olive oil
2 teaspoons sugar
1 teaspoon coarse ground mustard (I like Grey Poupon)
1 tablespoon finely chopped fresh cilantro
1 garlic clove, minced
1/4 teaspoon coarsely ground pepper
Salad
8 cups romaine lettuce
1 cup thinly sliced peeled cucumber
1/4 cup thinly sliced red onion
1 cup fresh or canned yellow corn
2 plum tomatoes, quartered
1/3 cup fresh Parmesan or Asiago cheese (optional)
2 tablespoons fresh lime juice
1 teaspoon lemon pepper
2 teaspoons olive oil
1/2 teaspoon sea salt
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
Dressing
1/4 cup fresh lime juice
3 tablespoons red wine vinegar
2 tablespoons olive oil
2 teaspoons sugar
1 teaspoon coarse ground mustard (I like Grey Poupon)
1 tablespoon finely chopped fresh cilantro
1 garlic clove, minced
1/4 teaspoon coarsely ground pepper
Salad
8 cups romaine lettuce
1 cup thinly sliced peeled cucumber
1/4 cup thinly sliced red onion
1 cup fresh or canned yellow corn
2 plum tomatoes, quartered
1/3 cup fresh Parmesan or Asiago cheese (optional)
Preparation
1. To prepare chicken, combine the first 5 ingredients in a large zip-top plastic bag. Add the chicken to the bag; seal. Marinate in refrigerator 1 hour, turning the bag occasionally.
2. Prepare grill.
3. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done. Let chicken stand 10 minutes; cut across grain into 1-inch-thick slices.
4. To prepare dressing, combine all dressing ingredients, stirring well with a whisk.
5. To prepare salad, arrange greens and remaining ingredients; top each serving with 1 chicken breast half. Drizzle 2 tablespoons dressing over each serving. Top with cheese, if desired.
2. Prepare grill.
3. Remove chicken from bag; discard marinade. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until chicken is done. Let chicken stand 10 minutes; cut across grain into 1-inch-thick slices.
4. To prepare dressing, combine all dressing ingredients, stirring well with a whisk.
5. To prepare salad, arrange greens and remaining ingredients; top each serving with 1 chicken breast half. Drizzle 2 tablespoons dressing over each serving. Top with cheese, if desired.
One Response to “Grilled Chicken Salad with Cilantro-Dijon Vinaigrette”
Amy R says:
September, 07 2009at 04:22 pm
I just made this for dinner! It was fantastic! I would recommend making the dressing ahead (when marinating the chicken) as to let the ingredients mix!
Thanks for the recipe!
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Easy Summer Weeknight Dinner: Chicken Cutlets with Greek Salsa
June 23, 2009
I know I have been on a Greek kick lately, but this recipe is perfect for a quick weeknight dinner. My kids love Greek-style ingredients: feta, kalamata olives and fresh herbs so this is perfect served alongside chicken cutlets. You can grill these outside or use a grill or saute pan if you wish. This Greek Salsa is also great served with fish, shrimp, steak or pork.
Chicken Cutlets with Greek Salsa
Prep:
10 minutes
Cook:
10 minutes
Yield:
4 to 6 servings
Ingredients
1 pint grape tomatoes, halved
1/3 cup kalamata olives, pitted
1/3 cup low-fat crumbled feta cheese
1/3 cup fresh lemon juice
1/4 cup olive oil plus 2 tablespoons, divided
1/4 cup chopped fresh parsley
1 teaspoon chopped fresh oregano
4 to 6 chicken cutlets
3 tablespoons fresh lemon
1/2 teaspoon lemon pepper
2 tablespoons olive oil
1/3 cup kalamata olives, pitted
1/3 cup low-fat crumbled feta cheese
1/3 cup fresh lemon juice
1/4 cup olive oil plus 2 tablespoons, divided
1/4 cup chopped fresh parsley
1 teaspoon chopped fresh oregano
4 to 6 chicken cutlets
3 tablespoons fresh lemon
1/2 teaspoon lemon pepper
2 tablespoons olive oil
Preparation
1. Combine tomatoes, olives, feta, lemon juice, 1/4 cup olive oil, parsley and oregano in a small bowl; set aside.
2. Season chicken with lemon juice and lemon pepper. Cook or grill in remaining 2 tablespoons hot oil over medium-high heat 3 to 5 minutes on each side or until chicken is done. Serve with Greek Salsa.
2. Season chicken with lemon juice and lemon pepper. Cook or grill in remaining 2 tablespoons hot oil over medium-high heat 3 to 5 minutes on each side or until chicken is done. Serve with Greek Salsa.
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Greek-Style Chicken or Shrimp Summer Saute
June 19, 2009
This saturday I will be the guest chef at a new farmer’s market in town-the Valleydale Farmers market in Birmingham, Alabama. The director said they will be selling a lot of squash, zucchini, onions, tomatoes and red bell pepper so I thought why not come up with a simple, healthy recipe with all of these summer vegetables and cook with chicken or shrimp. I decided to flavor it Greek-Style with fresh oregano, Italian parsley, feta cheese and kalamata olives. Come see me at 10 a.m. See Valleydale Farmer’s Market.
Greek-Style Chicken or Shrimp Stir-Fry
Prep:
20 minutes
Cook:
15 minutes
Yield:
4 to 6 servings
Ingredients
4 boneless, skinless chicken breasts, cut into 1-inch pieces or 11/2 pounds large fresh shrimp, peeled and deveined
1 teaspoon sea salt, divided
1 teaspoon lemon pepper, divided
5 tablespoons fresh lemon juice, divided
2 tablespoons olive oil
2 squash, diced
2 zucchini, diced
1 onion, diced
1 pint grape tomatoes, halved
1/3 cup kalamata olives, pitted
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh oregano
1 teaspoon sea salt, divided
1 teaspoon lemon pepper, divided
5 tablespoons fresh lemon juice, divided
2 tablespoons olive oil
2 squash, diced
2 zucchini, diced
1 onion, diced
1 pint grape tomatoes, halved
1/3 cup kalamata olives, pitted
1/4 cup crumbled feta cheese
1/4 cup chopped fresh parsley
1 tablespoon chopped fresh oregano
Preparation
1. Season chicken with 1/2 teaspoon sea salt and 1/2 teaspoon lemon pepper and drizzle with 3 tablespoons lemon juice. Cook chicken in hot oil 2 to 3 minutes or until chicken turns white. Add squash, zucchini, onion, red pepper remaining lemon juice and sea salt and lemon pepper; saute, stirring often 5 minutes. Add tomatoes, olives, and cook 2 minutes more or until chicken is done and vegetables are tender. Top with feta, parsley and oregano and serve immediately.
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