Instant Pot Chicken and Rice

From A Pinch of Healthy
Servings: 6

•     1 pound boneless skinless chicken thighs
•     1 Tablespoons oil (I used avocado oil)
•     3 small shallots diced
•     3 carrots diced
•     1 cup sliced mushrooms
•     2 cloves medium fresh garlic minced
•     1.5 cups uncooked white jasmine rice rinsed and drained (Do NOT skip the rinsing. Rice will likely scorch if not rinsed!)
•     1.5 cups chicken stock or broth plus another 1/2 cup for deglazing the pan
•     2 Tablespoons fresh thyme leaves chopped and divided (or 2 teaspoons dried)
•     salt and pepper to taste

Using the sauté setting, preheat on normal for 1.5 minutes

Generously salt and pepper your chicken thighs. Sear chicken thighs, 5 min on side one, season the opposite side and 3 min on side 2 (pan will be hotter). Chicken will render a little fat, but you can add a little more oil if you want to. Remove and set aside chicken on a plate

Add 1/2 cup broth to deglaze the pan, scrape the bits with a wooden spoon (do not skip this step!). If there are any stuck on spots, be sure and lift those away from the pan with a wooden spoon.

Add shallot, mushroom and carrots, and cook for 3 minutes. Add garlic, and continue to cook for another minute. Add remaining 1 and ½ cups of chicken stock, rice, thyme and stir together.

Place the chicken thighs on top of the mixture.

Place the lid on, and lock it, setting the valve to sealing. Cook on manual high pressure for 10 minutes, and allow the Instant Pot to release naturally (do not use the quick release lever, but let the pressure indicator lower on its own). (mine took 18 minutes, FYI) Switch the valve release, and remove the lid carefully.

Use two forks to shred the chicken, and stir the pot. Serve immediately.

My Notes: This was the best thing I've cooked in the Instant Pot so far. I loved it...I added celery and a pretty good amount of pepper. So good. MXF

Arroz con Pollo

 

Cook's Country

• 1     cup fresh cilantro leaves and stems, chopped
• 1     onion, chopped (1 cup)
• 1     Cubanelle pepper, stemmed, seeded, and chopped (3/4 cup) 
• 5     garlic cloves, chopped coarse
• 1     teaspoon ground cumin
• ½     cup mayonnaise
• 3 ½     tablespoons lemon juice (2 lemons), plus lemon wedges for serving
• Salt and pepper
• 6     (5- to 7-ounce) bone in chicken thigh, trimmed
• 1     tablespoon vegetable oil
• 2     cups medium-grain rice, rinsed
• 1     tablespoon Goya Sazón with Coriander and Annatto
• 2 ½     cups chicken broth
• ¼     cup pimento-stuffed green olives, halved
• 2     tablespoons capers, rinsed
• 2     bay leaves 

Adjust oven rack to middle position and heat oven to 350 degrees. Process cilantro, 1/2 cup onion, Cubanelle, garlic, and cumin in food processor until finely chopped, about 20 seconds, scraping down bowl as needed. Transfer sofrito to bowl.

Process mayonnaise, 1 1/2 tablespoons lemon juice, 1/8 teaspoon salt, and 2 tablespoons sofrito in now-empty processor until almost smooth, about 30 seconds. Transfer mayonnaise-herb sauce to small bowl, cover, and refrigerate until ready to serve.

Pat chicken dry with paper towels and sprinkle with 1 teaspoon salt and 1/4 teaspoon pepper. Heat oil in Dutch oven over medium heat until shimmering. Add chicken to pot skin side down and cook without moving it until skin is crispy and golden, 7 to 9 minutes. Flip chicken and continue to cook until golden on second side, 7 to 9 minutes longer. Transfer chicken to plate; discard skin.

Pour off all but 2 tablespoons fat from pot and heat over medium heat until shimmering. Add remaining 1/2 cup onion and cook until softened, 3 to 5 minutes. Stir in rice and Sazón and cook until edges of rice begin to turn translucent, about 2 minutes.

Stir in broth, olives, capers, bay leaves, remaining sofrito, remaining 2 tablespoons lemon juice, 1 teaspoon salt, and 1/2 teaspoon pepper, scraping up any browned bits. Nestle chicken into pot along with any accumulated juices and bring to vigorous simmer. Cover, transfer to oven, and bake for 20 minutes.

Transfer pot to wire rack and let stand, covered, for 15 minutes. Fluff rice with fork and stir in peas, if using. Discard bay leaves. Serve with mayonnaise-herb sauce and lemon wedges.

My Notes: I made a few bad substitutions here but it still tasted pretty good. I think if I really stuck to the recipe 100% it would be really amazing. MXF

Coconut Lime Chicken with Thai Garnishes

Everyday Food
 
Servings: 4

•  2 packed tablespoons grated lime zest, plus 1/4 cup juice (from 2 limes)
•  2 tablespoons finely grated peeled fresh ginger
•  4 cloves garlic, finely grated
•  2 tablespoons packed light-brown sugar
•  Fine salt
•  1 can (13.5 ounces) coconut milk
•  1 whole chicken (3 1/2 to 4 pounds), cut into 10 pieces
•  Cooked jasmine rice, shredded carrot, chopped peanuts, cilantro leaves, sliced shallot, and lime wedges, for serving

Prep: 15 mins / total time: 50 mins

In a large glass bowl, combine lime zest and juice, ginger, garlic, sugar, and 1 1/2 teaspoons salt. Slowly whisk in coconut milk until mixture is smooth. Submerge chicken in marinade, cover, and refrigerate for at least 4 and up to 12 hours.

Preheat oven to 475 degrees. Cover a rimmed baking sheet with foil and fit with a wire rack. Remove chicken from marinade and shake to remove excess. Arrange in a single layer on rack, skin side up. Roast until an instant-read thermometer registers 165 degrees, 30 to 35 minutes. Serve with suggested accompaniments, if desired.

My Notes: This was really good! I used chicken thighs and the skin crisped up beautifully. I did cook the marinade (boil for 5 min) to serve alongside with rice and broccoli. It would be great with fried rice! MXF

Nobu's Scrambled Eggs Donburi

Martha Stewart Living

Servings: 4

•     8 ounces skinless salmon fillet, cut into 3/4-inch slices
•     Coarse salt
•     2 tablespoons Japanese soy sauce
•     4 large eggs
•     4 tablespoons finely diced onion (about 1/2 onion)
•     1/4 cup tomato juice
•     1 1/2 tablespoons cooking sake
•     2 teaspoons extra-virgin olive oil
•     1 cup Nobu's Perfect Japanese Rice
•     1 sheet toasted nori
•     2 teaspoons toasted sesame seeds, for garnish

Prep: 20 mins / total time: 20 mins

Place salmon in a small pot with 1 inch of salted cold water. Bring to a simmer until 70 percent cooked (it should be opaque on the outside yet slightly rare inside), 3 to 4 minutes. Lift out salmon and transfer to a bowl. Add soy sauce, and flake into bite-size pieces.

Meanwhile, whisk together eggs, onion, tomato juice, and sake in a bowl. Swirl oil in a nonstick pan over medium heat. Add egg mixture and cook, stirring, until just set but still soft, about 2 minutes.

Divide rice among 4 bowls. Divide and layer fish on top. Crumble nori over fish, then top with scrambled eggs. Garnish with sesame seeds.

Stuck Pot Rice with Lentils and Yogurt

Smitten Kitchen

Serves 4 generously (a main dish) and 6 as a side

• Salt
• 1 cup brown or green lentils, washed and picked over
• 1 1/2 cups white basmati rice, rinsed well
• 1/4 cup olive oil
• 1 large onion, thinly sliced
• 1/4 cup plain yogurt, preferably whole-milk though low-fat will work, plus additional for serving
• 2 tablespoons lemon juice, plus additional lemon wedges for serving
• 1/3 cup water [edited]
• 2 teaspoons ground cumin
• Freshly ground black pepper or red pepper flakes
• Chopped fresh flat leaf parsley, cilantro or mint for garnish (optional)

Bring a medium-sized heavy pot with a tight fitting lid (so you can use one pot for all the steps) of salted water to a boil. [Updated direction.] Add lentils and boil for 5 minutes, then add rice boil for 5 minutes more, without stirring. Drain mixture and transfer to a large bowl.

Heat the same pot over medium-high heat. Once heated, add 2 tablespoons oil; one oil is warm, add onions and a couple pinches of salt and cover with a lid. Cook, stirring occasionally, until lightly caramelized and brown, about 10 to 12 minutes.

Add onions to bowl with rice and lentils. Stir in yogurt, lemon juice, water [edited], cumin and pepper, plus additional salt to taste.

Heat pot again over medium-high heat. Once fully hot, add remaining 2 tablespoons oil. Once that is hot, return rice mixture to pot, pressing it in. (It will sizzle.) Wrap clean kitchen towel around lid of pot so it completely covers inside of lid; gather corners on top so they do not fall anywhere near stove. Place lid on pot, sealing tightly. Reduce heat to very low. Cook undisturbed about 30 minutes; rice should smell toasty but not burned and you might need to check on it once or twice if you’re making it for the first time. Remove from heat, and let sit 5 minutes more.

Carefully remove lid and cloth, and turn pot upside down over a platter. If rice comes out in a single crust, terrific. If not, use a spatula to scrape crisp pieces out of pan and onto remaining rice. Garnish with chopped parsley and cilantro, and serve with lemon wedges and additional plain yogurt. Dig in.

Hot and Sour Sauce (for Stir Fry)

Real Simple, 2005

    3/4 cup chicken broth                                          
    5 tablespoons soy sauce                                        
    2 tablespoons sugar                                            
    1 1/2 tablespoons worcestershire sauce                         
    1 tablespoon cornstarch                                        
    1 tablespoon olive oil                                         
    2 1/2 tablespoons grated ginger                                
    2 tablespoons mince garlic                                     
    1 tablespoon crushed red pepper                                

Combine through cornstarch.  Place wok or skillet over med-high heat.  Add olive oil and heat for 30 seconds.  Add other ingredients and stir-fry until fragrant, about 15 seconds.  Add cornstarch mixture and bring to a boil.  Cook, stirring constantly, until sauce thickens, about 1 1/2 minutes.  Pour into bowl while you prepare other ingredients.

NOTES: If you double this recipe, only add 1 1/2 tsp. of cornstarch to compensate.

Garlicky Hoisin Sauce (for Stir Fry)

Real Simple, 2005

    3/4 cup hoisin sauce                                           
    1/2 cup water                                                  
    1 1/2 tablespoons soy sauce                                    
    1 1/2 tablespoons sugar                                        
    1 1/2 tablespoons olive oil                                    
    3 tablespoons minced scallion (white parts)                    
    2 tablespoons mince garlic                                     
    1 teaspoon crushed red pepper                                  

Combine through sugar.  Place wok or skillet over med-high heat.  Add olive oil and heat for 30 seconds.  Add other ingredients and stir-fry until fragrant, about 15 seconds.  Add hoisin mixture and bring to a boil.  Cook, stirring constantly, until sauce thickens, about 1 1/2 minutes.  Pour into bowl while you prepare other ingredients.

Curry Coconut Sauce (for Stir Fry)

Real Simple, 2005

    1 1/4 cups coconut milk                                        
    2 tablespoons soy sauce                                        
    2 teaspoons sugar                                              
    1/2 teaspoon salt                                              
    2 tablespoons olive oil                                        
    1 teaspoon crushed red pepper                                  
    Zest of 1 lemon                                                
    1 1/2 tablespoons mince garlic                                 
    1 1/2 tablespoons curry powder                                 
    1/2 cup chop basil                                             

Combine through salt.  Place wok or skillet over med-high heat.  Add olive oil and heat for 30 seconds.  Add ingredients through curry powder and stir-fry until fragrant, about 15 seconds.  Add coconut milk mixture and bring to a boil.  Cook, stirring constantly, until sauce thickens, about 1 1/2 minutes.  Add basil.  Pour into bowl while you prepare other ingredients.

Cantonese Light Sauce (for Stir Fry)

Real Simple, 2005

    1/2 cup chicken broth                                          
    1 tablespoon dry white wine                                    
    1 tablespoon soy sauce                                         
    1 teaspoon sugar                                               
    1 teaspoon sesame oil                                          
    1/2 teaspoon salt                                              
    1 teaspoon cornstarch                                          
    1 tablespoon olive oil                                         
    2 tablespoons scallion (white parts)                           
    1 1/2 tablespoons grated ginger                                

Stir first 7 ingredients together.  Place wok or skillet over med-high heat.  Add olive oil and heat for 30 seconds.  Add scallions and ginger and stir-fry until fragrant, about 15 seconds.  Add cornstarch mixture and bring to a boil.  Cook, stirring constantly, until sauce thickens, about 1 1/2 minutes.  Pour into bowl while you prepare other ingredients.

NOTES: If you double this recipe, only add 1 1/2 tsp. of cornstarch to compensate.

Skillet Pepper Steak and Rice

Misc. Sources

Makes 4-6 servings

    3 1/2 ounces rice                                              
    10 1/2 ounces beef broth                                       
    3 tablespoons cornstarch div.                                  
    2 tablespoons soy sauce                                        
    1 teaspoon sugar                                               
    2 teaspoons mince ginger or 1 tsp. ground                      
    1/2 teaspoon garlic chili sauce (opt)                          
    1/2 teaspoon salt                                              
    1/2 teaspoon pepper                                            
    1 pound boneless beef sirloin steaks cut thin slices           
    1 tablespoon vegetable oil                                     
    2 teaspoons sesame oil                                         
    1 green bell pepper sliced                                     
    1 med. red onion sliced                                        
    8 ounces mushrooms sliced                                      
    1 clove garlic minced                                          

20 MIN/COOK: 20 MIN

Prepare rice; set aside.

Whisk together beef broth, 1 tablespoon cornstarch, soy sauce, sugar, ginger, and, if desired, garlic-chili sauce; set aside. Combine remaining 2 tablespoons cornstarch, salt, and pepper; dredge steak slices in mixture.

Heat vegetable and sesame oils in a large skillet or wok over medium-high heat; add steak, and stir-fry 4 minutes or until browned. Add bell pepper, onion, and mushrooms; stir-fry 8 minutes or until tender. Add garlic; stir-fry 1 minute. Stir in broth mixture. Bring to a boil; reduce heat, and simmer 3 lo 5 minutes or until thickened. Remove from heat; stir in rice.

MY NOTE: Try 1 tbsp of chili garlic sauce (I used 2 tsp. and it wasn't hot enough).

MXF

Artichoke and Rice Salad

Martha Stewart Living, 2007

Makes 6 servings

    1 1/2 cups chicken broth                                       
    2 tablespoons olive oil                                        
    1 med. yellow onion                                            
    2 cloves garlic mince                                          
    1 cup arborio rice                                             
    2 teaspoons salt                                               
    1/4 teaspoon curry powder                                      
    12 sm. green olives pit, slice                                 
    12 ounces artichoke hearts 1/2-in wedges, save liquid          
    1 stalk celery thin slice on bias                              
    1/2 ounce baby spinach (ab. 1 cup)                             

Inspired by a 1960s classic, this side dish calls for Arborio rather than conventional rice, resulting in a chewy and creamy texture.

Bring stock to a simmer. Meanwhile, heat oil in a saucepan over medium heat. Add onion and garlic. Cook until onion is translucent. Add rice, salt, and curry powder. Cook, stirring, 1 minute.

Raise heat, and add half the stock. Stir 30 seconds. Stir in remaining stock. Bring to a boil, then reduce heat to low, and cover. Cook 20 minutes.

Spread rice onto a rimmed baking sheet. Let cool. Cover with plastic wrap, and refrigerate 1 hour.

Combine olives, artichoke hearts, and celery in a large bowl. Add rice, and toss. Add 1 tablespoon reserved artichoke liquid, and toss. (Salad can be made up to this point and refrigerated overnight.)

Before serving, stir in spinach. Serve cold or at room temperature.

MY NOTE: Wow, this was surprisingly tasty.

MXF

Cinnamon Basmati Rice with Golden Raisins

Martha Stewart Living

Makes 4 servings

    1 tablespoon unsalt butter                                     
    1 med. yellow onion 1/4-in dice                                
    1/4 teaspoon ground cloves                                     
    1 teaspoon ground cinnamon                                     
    1 cup rice                                                     
    1 dry bay leaf                                                 
    1 cinnamon stick                                               
    2/3 cup golden raisins                                         
    1 teaspoon salt                                                
    1/4 teaspoon pepper                                            
    2 cups water                                                   

Melt butter in a medium high-sided saucepan set over medium heat. Add onion, cloves, and cinnamon; cook until onion becomes translucent and mixture is very fragrant.

Place rice in sieve, and rinse under cold running water. Add rice to saucepan, and stir so grains are coated in butter mixture.

Add bay leaf, cinnamon stick, raisins, salt, and pepper to saucepan. Stir in 2 cups water. Raise heat, and bring to a boil. Cover, and reduce heat to a simmer. Cook until all water has been absorbed and rice has cooked, 10 to 15 minutes.

Remove pan from heat, and let stand, covered, 5 minutes more. Season with salt and pepper, and serve.

MXF

Magnolia Chicken Jambalaya

Food & Wine, 2005

Makes 6 servings

    1 1/4 cups long grain rice                                     
    2 tablespoons vegetable oil                                    
    1 1/2 pounds skin- bone-less chicken thighs cut 1/4-in         
    3 sm. green bell peppers seed, cut 1/2-in                      
    1 spanish onion cut 1/2-in                                     
    1 carrot fine dice                                             
    1 rib celery fine dice                                         
    1 clove garlic mince                                           
    1 teaspoon paprika                                             
    1 bay leaf                                                     
    14 ounces diced tomato drained                                 
    1 cup dry white wine                                           
    1 cup chicken broth                                            
    Salt and pepper                                                
    Cayenne pepper                                                 
    2 tablespoons mince parsley                                    
    Hot pepper sauce for serving
                                 
ACTIVE TIME: 20 MIN/TOTAL TIME: 40 MIN
From Howie Velie, the chef and owner of Magnolia, in Scottsville, Virginia. This jambalaya is only mildly spicy, which is true to the Creole tradition of favoring flavor over heat. Feel free to substitute shrimp or crawfish for the chicken.

In a medium saucepan, bring 6 cups of salted water to a boil. Add the rice and cook until just al dente, about 7 minutes. Drain well, shaking out the excess water.

In a large enameled cast-iron casserole, heat the oil until shimmering. Add the chicken and cook over moderately high heat, stirring occasionally, until lightly browned, about 7 minutes. Using a slotted spoon, transfer the chicken to a plate. Add the peppers, onion, carrot, celery, garlic, paprika and bay leaf and cook, stirring occasionally, until softened, 10 minutes.

Add the tomatoes and the chicken to the casserole and cook, stirring, until all of the liquid has evaporated, about 3 minutes. Add the wine and boil over high heat until nearly evaporated, about 4 minutes. Stir in the rice. Add the stock, season with salt, pepper and cayenne and bring to a boil. Cook uncovered until the rice is tender, about 5 minutes. Discard the bay leaf. Stir in the parsley and serve with hot sauce.

MAKE AHEAD The jambalaya can be refrigerated for up to 2 days. Stir in the parsley before serving.

Soy-Glazed Tofu and Carrots

Everyday Food, 2005

Makes 4 servings

    2 tablespoons vegetable oil                                    
    3 tablespoons soy sauce                                        
    Salt                                                           
    1 1/2 pounds carrots cut 2-in sticks                           
    2 packages extra firm tofu drain, cut each block to 16 pieces  
    4 scallion thin slice                                          
    1-2 tablespoons rice vinegar                                   
    1-2 teaspoons toasted sesame oil     
                         
PREP TIME: 15 MINUTES/TOTAL TIME: 45 MINUTES

This dish is similar to a stir-fry but it's cooked in the broiler, not on the stove.  Be sure to use extra-firm tofu in this recipe, as it will hold up better than other types of tofu when broiled and tossed.

Heat broiler. If using a broilerproof rimmed baking sheet, set rack 4 inches from heat; if using a broiler pan, set rack so that top of pan is 4 inches from heat. In a large bowl, whisk together vegetable oil, soy sauce, and 1 teaspoon salt. Add carrots; toss to coat.

With a slotted spoon, transfer carrots (reserving bowl with marinade) to sheet (or pan). Push carrots to one side.

Working with a few pieces at a time, add tofu to marinade in bowl; turn gently to coat, and transfer to sheet. Reserve bowl with marinade.

Broil until carrots are tender and tofu is browned, turning tofu halfway through cooking time and tossing carrots occasionally (more frequently toward end of cooking time), 30 to 35 minutes.

Transfer tofu and carrots to reserved bowl with marinade. Add scallions, vinegar, and sesame oil; toss gently to combine.

per serving: 340 calories: 20.5 grams fat: 22.3 grams protein; 23.9 grams carbohydrates: 6.2 grams fiber

Scallion Rice

Everyday Food, 2005

Makes 6 servings

    1 tablespoon olive oil                                         
    4 scallion                                                     
    1 1/2 cups long grain rice                                     
    14 1/2 ounces chicken broth                                    
    1 cup water                                                    
    1 teaspoon salt                                                
    1/4 teaspoon pepper                                            
    2/3 cup fresh chop cilantro  
                                  
PREP TIME: 10 MINUTES/TOTAL TIME: 40 MINUTES

In a large saucepan, heat 1 tablespoon olive oil over medium heat. Add scallions, thinly sliced; cook, stirring occasionally, until fragrant, 3 to 5 minutes.

Stir in long-grain rice, reduced-sodium chicken broth, and water. Season with 1 teaspoon coarse salt and 1/4 teaspoon ground pepper.

Bring to a boil; reduce to a simmer. Cover; cook until rice is tender and has absorbed liquid, about 20 minutes. Remove from heat; let stand, covered, 10 minutes more.

Fluff with a fork; fold in cilantro leaves.

per serving: 200 calories; 2.7 grams fat; 4.7 grams protein; 38.1 grams carbohydrates; 0.9 gram fiber

Shrimp and Ginger Stir Fry

Everyday Food, 2004
Makes 4 servings
    3 tablespoons fresh grated ginger                              
    3 tablespoons soy sauce                                        
    1 tablespoon white wine vinegar                                
    2 teaspoons sugar                                              
    1 tablespoon cornstarch                                        
    Salt and pepper                                                
    1 1/2 pounds peeled, deveined shrimp no tails                  
    4 tablespoons vegetable oil                                    
    2 red bell peppers cut into 1 1/2 in. pieces                   
    8 scallion cut into 2 in. pieces        
                     
PREP TIME: 30 MINUTES/TOTAL TIME: 30 MINUTES

This stir-fry is good with cooked rice, or try it over a bed of shredded Napa cabbage.

PRESSING FRESH GINGER:
Place finely grated ginger in a fine-mesh sieve set over a small bowl. With a spoon, press down firmly until juices are released. Discard the solids.

Press out ginger juice; whisk in soy sauce, vinegar, sugar, cornstarch, 1/4 teaspoon ground pepper, and 1 cup water; set sauce aside.

Season shrimp with salt and pepper. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Cook half the shrimp, turning once: until just opaque. 3 to 4 minutes; transfer to a plate. Add another tablespoon oil; repeat with remaining shrimp. Set shrimp aside.

Add remaining tablespoon oil to pan; cook bell peppers and white parts of scallions over medium-high heat, stirring, until crisp-tender, about 3 minutes.

Whisk reserved sauce; pour into pan, and bring to a boil. Cook, stirring. until thickened, 1 minute. Add shrimp and green parts of scallions; stir until coated with sauce. 30 seconds more, Serve immediately.

per serving (without rice):
355 calories; 17.2 grams fat; 36.8 grams protein; 14 grams carbohydrates: 2.1 grams fiber

MY NOTE: Don't worry about the ginger juice.  Just use grated (use zester).

MXF

Ma Po Tofu

Adapted from Cooking Light, 2005

Makes 4-6 servings

    1 pound firm tofu cut to 6 slices                              
    1 cup chicken broth                                          
    2 tablespoon cornstarch                                        
    4 tablespoons soy sauce                                        
    2 tablespoon oyster sauce                                      
    2-4 teaspoons chili garlic sauce                               
    1 lb lean ground pork                                      
    2 tablespoon fresh grate ginger                                
    6 cloves garlic mince                                          
    3 cups cooked rice                                             
    1/2 cup chop green onions and cilantro                                      

Place tofu slices on several layers of paper towels,- cover with additional paper towels. Place a dinner plate on top of covered tofu, let stand 30 minutes. Remove plate, discard paper towels. Cut tofu slices into 1/2-inch cubes.

Combine broth, cornstarch, soy sauce, oyster sauce, and chili garlic sauce, stirring with a whisk.

Heat a large nonstick skillet over medium-high heat. Add pork, cook 4 minutes or until done, stirring to crumble. Add ginger and garlic,- cook 1 minute, stirring constantly. Add tofu, cook 4 minutes or until golden, stirring frequently. Add broth mixture to pan. Bring to a boil, cook 1 minute or until mixture thickens. Remove from heat.

Serve tofu mixture over rice. Sprinkle with onions.

per serving: CALORIES 290 (26% from fat; FAT 8.4g (sat 1.9g, mono 2.5g, poly 3.3g);  PROTEIN 21.5g, CARB 32.5g;  FIBER 4.6g; CHOL 21mg; IRON 2.8mg; SODIUM 390mg; CALC 72mg   

MY NOTE: Simple and tasty. Serve with lots of green toppings--scallion, cilantro, cukes, avocado.

MXF

Chicken with Mango Salsa, Edamame and Coconut Rice

Cooking Light, 2005

Makes 4 servings

    SAUCE:                                                         
    1 tablespoon chop green onions                                 
    1 tablespoon chop cilantro                                     
    2 tablespoons soy sauce                                        
    2 teaspoons chop ginger                                        
    1 1/2 teaspoons brown sugar                                    
    1 1/2 teaspoons sesame oil                                     
    1 1/2 teaspoons honey                                          
    3/4 teaspoon lime zest                                         
    4 teaspoons lime juice                                         
    1 clove garlic mince     
                                    
    SALSA:                                                         
    1 cup cubed mangos                                             
    1/4 cup dice red onions                                        
    1/4 cup chop mint leaves                                       
    1 1/2 tablespoons fine chop, seeded jalapeno chiles  
          
    RICE:                                                          
    1 cup uncook rice                                              
    1/4 cup coconut toasted                                        
    1/4 teaspoon salt                                              
    13 1/2 ounces light coconut milk 

    OTHER:
    1  cup frozen shelled edamame (green soybeans)
    Cooking spray
    4  (6-ounce) skinless, boneless chicken breast halves                         
           
The sauce and salsa are versatile and go well with shrimp, pork, or salmon.

To prepare sauce, combine first 10 ingredients in a blender; process until well combined. Set aside.

To prepare salsa, combine mango, red onion, mint, and jalapeño in a medium bowl, tossing to combine.

To prepare coconut rice, combine rice, coconut, salt, and coconut milk in a medium saucepan; bring to a boil over medium-high heat, stirring once. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Remove from heat; cover and let stand 10 minutes. Fluff with a fork; keep warm.

Cook edamame according to package directions, omitting salt and fat. Keep warm.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until browned. Remove from heat, and cut chicken into 1/4-inch slices. Combine chicken and sauce in pan; cook 3 minutes or until done. Serve over rice; top with edamame and salsa.

(serving size: 1 chicken breast half, 1/2 cup rice, 1/4 cup edamame, and 1/3 cup salsa)
NUTRITION PER SERVING
CALORIES 562(19% from fat); FAT 11.6g (sat 6.5g,mono 1.4g,poly 1.4g); PROTEIN 50.2g; CHOLESTEROL 99mg; CALCIUM 105mg; SODIUM 603mg; FIBER 2.9g; IRON 5.7mg; CARBOHYDRATE 64.1g

MY NOTE: One reader suggested adding lime juice to make the salsa pop.

Pork and Squash Stir Fry

Cooking Light, 2004

Makes 6 servings

    2 pounds butternut squash peeled, cut into 1/2 in. cubes       
    2 tablespoons peanut oil                                       
    2 tablespoons coarse grate orange rinds                        
    1 tablespoon minced ginger                                     
    1/2 teaspoon crushed red pepper                                
    1 cinnamon stick broken                                        
    1 1/4 pounds pork tenderloin trimmed, cut into 2 in. strips    
    2 tablespoons sugar                                            
    3 tablespoons soy sauce                                        
    2 tablespoons Chinese black vinegar                            
    2 tablespoons red wine vinegar                                 
    1 teaspoon cornstarch                                          
    1/4 teaspoon salt                                              
    1 cup chopped green onions                                     

Chinese black vinegar, available in Asian markets, has a deep, smoky flavor that's slightly sweet; substitute balsamic vinegar or Worcestershire sauce, if desired.

Place squash in a large microwave safe bowl. Add water to a depth of 1 inch. Cover with plastic wrap; vent. Microwave at HIGH 8 minutes or until tender. Drain and set aside.

Heat oil in a large nonstick skillet over medium heat. Add rind, ginger, red pepper and cinnamon stick pieces,- cook 1 minute, stirring constantly. Remove and discard cinnamon stick pieces.

Increase heat to medium-high. Add pork to pan, and saute 4 minutes or until browned. Combine sugar and next ingredients (through salt), stirring with a whisk. Add sugar mixture to pan,- cook 2 minutes or until sauce is slightly thickened, stirring constantly. Add squash, toss to coat. Stir in green onions.

CALORIES 257 (28% from fat); FAT 7.9g (sat 1.9g, mono 3.6g, p 1.9g); PROTEIN 21.9g; CARB 25.9g; FIBER 6.2g; CHOL 61mg; IRON 2.5mg; SODIUM 423mg; CALC 84mg

MY NOTE: Don't overcook squash.  8 minutes is too long.  Try 6, then go in 30s increments.  If you use large pieces of orange rind instead of grating, keep it in until just before adding sauce (or you might want to add some OJ as well for extra flavor).  Same for cinnamon stick.  Be careful not to burn.

MXF

Island Rice

Cooking Light, 2004

Makes 6 servings

    2 1/2 cups water                                               
    1 cup uncook long grain rice                                   
    1/2 cup chop dried pineapples                                  
    2 teaspoons butter                                             
    1/2 teaspoon grated lime rinds                                 
    1/4 teaspoon salt                                              
    1/4 cup chop fresh cilantro                                    
    1 tablespoon chop green onions                                 
    2 1/2 tablespoons lime juice                                   

This slightly sweet, risotto-like dish is a soothing side for the spicy Jerk-Style Chicken. It also goes well with other highly seasoned dishes, such as barbecued pork or blackened fish.

Bring 2 1/2 cups water to a boil in a medium saucepan; add rice and next 4 ingredients (rice through salt).  Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; stir in cilantro, onions, and juice.

(serving size: 1/2 cup).
CALORIES 171 (9% from fat); FAT 1.8g (sat 0.8g, mono 0.4g, poly O.1g); PROTEIN 2.7g; CARB 35.4g; FIBER 0.5g; CHOL 3mg; IRON 1.6mg; SODIUM 117mg; CALC 26mg

My Notes: Easy and tasty. It is sweet though, so it's best with something spicy or tart like blackened fish or on a taco. My own photo.

MXF