Triple Mango Chicken

Summer time is usually grilling time, but I made an exception and cooked inside on a hot summer night.  This is definitely different, but quick, easy, and tasty.

INGREDIENTS

• 1 tablespoon olive oil
• 4 small skinless, boneless chicken breast halves
• 1 mango, seeded, peeled and cubed
• 1/2 cup pineapple juice or orange juice
• 1/4 cup mango chutney
• 2 medium zucchini, thinly sliced lengthwise 

DIRECTIONS

1. Season chicken with salt and pepper.  In large skillet heat oil over medium-high heat; reduce to medium. Add chicken. Cook 6 minutes; turn. Add mango cubes, juice, and chutney. Cook 4 to 6 minutes or until chicken is no longer pink, stirring occasionally.

2. Meanwhile, steam zucchini.  You can do it in a steamer, or try this in the microwave: place zucchini and 14 cup water in microwave-safe 2 quart square dish. Cover with vented plastic wrap. Cook on 100 percent power (high) 2 to 3 minutes, stirring once; drain. 

3.  Place chicken on top zucchini. Season with salt and crushed red pepper.

VERDICT

Easy, tasty, dinner is served.  We served our on top of rice, but it would be fine without it.  Or on top of pasta. 

NUTRITION

Serves:  4

• Calories 274,
• Protein (gm) 28,
• Carbohydrate (gm) 22,
• Fat, total (gm) 9,
• Cholesterol (mg) 66,
• Saturated fat (gm) 1,

Hoisin Shrimp Rice Packets

 We are going camping in July, and this recipe will be great over an open campfire.  Any kind of grill works great too- and dinner is ready in under 20 minutes!

INGREDIENTS

1/2 pound shrimp, peeled, deveined and tails removed
1/4 sweet onion, cut into 1-inch pieces
1/2 red bell pepped, cut into 1-inch pieces
2 cups broccoli florets
2 tablespoons hoisin sauce
1 tablespoon low-sodium soy sauce
1 teaspoon brown sugar
1 garlic clove, crushed with a garlic press
1 cup chicken stock
2 teaspoons sesame seeds

DIRECTIONS

1. Preheat the oven or grill to 350 degrees F.
2. In a small mixing bowl, whisk together hoisin sauce, soy sauce, brown sugar and garlic.
3. Add shrimp, onion and bell pepper to the bowl or you can add the marinade, shrimp and vegetables to a plastic bag.
4. Mix (or shake if you use the plastic bag) until shrimp and vegetables are evenly coated in the marinade.

5.  Fold two 18-inch-long pieces of foil in half; unfold and place 1/2 cup uncooked minute rice in the center of each foil piece.

6. Divide broccoli and shrimp mixture evenly among packets.  Carefully add 1/2 cup of chicken stock to each packet. 

7. Fold foil to close and crimp edges to seal. 

5. Bake for 35 minutes in the oven or 15 minutes on the grill.  Once the shrimp is no longer translucent and the rice is cooked through, sprinkle with sesame seeds. Serve and enjoy!

  

VERDICT

Quick, easy, tasty.  The hoisin flavor was a new experience- I've never cooked with it before, but it was similar to soy sauce- just a bit sweeter.  We've done this recipe several more times since the first attempt just because it's so easy.  I've also thrown tilapia fillets on top too.  There is certainly room to expiriment!

NUTRITION

Recipe serves:  2
Calories:   339

Carbs:  43g

Protein:  2g

Fat:  4g

Iron:  7g

Teriyaki Chicken Thighs

If you've followed this blog for long, you know that chicken is a pretty common recipe.  Chicken breast, that is.  I rarely make the whole thing, or use other parts like the wings or legs.  I guess I'm just more comfortable using the chicken breast.  But I'm trying to branch out, so here is a new recipe with chicken thighs.

INGREDIENTS

1/2 pound boneless, skinless chicken thighs
1/4 cup low-sodium soy sauce
1 tablespoon brown sugar
1 tablespoon rice vinegar
1 clove garlic, crushed with a garlic press or minced
1/4 teaspoon red pepper flakes
1 teaspoon sesame seeds
1 cup brown rice

DIRECTIONS

1. Combine soy sauce, brown sugar, vinegar, garlic and red pepper flakes and stir until sugar dissolves. 
2. Transfer to a resealable plastic bag and add the chicken. Seal the bag and marinate the chicken in the refrigerator, turning once, for 1 hour. The chicken can be marinated for up to 4 hours.
3. Heat grill to medium (350 degrees F). 
4. Cook rice according to package directions.
5. Grill chicken for about 10 minutes. Flip the chicken and grill until almost cooked through, about 5 minutes longer. 
6. Sprinkle with sesame seeds and cook until the seeds turn golden brown and the chicken is done, 1 to 2 minutes longer.

VERDICT

This is yummy.  I'm still a little leary of non-breast chicken pieces (they seem kind of fatty), but the flavor was great. And throwing it on the grill is always quick, easy, and mess-free.

NUTRITION

Calories:  201
Protein:  29g
Fat:  6g