Grilled Skewers Marinade
1 cup Yosida Sweet Teriyaki Sauce
3 T. Vadelia Onion dressing (sold at Sam’s & Costco)
1 T. Asian dressing
2 T. garlic granules
1/2 T. 17 Spice
Mix together. Can be used to marinate any meat or vegetables.
Recipe Source: Ken A.
Chicken and Rice Enchiladas
1 (14 oz.) boil-in-bag brown rice (such as Success)
2 tsp. olive oil
2 cups thinly sliced mushrooms
3/4 cup diced onion
15 oz. enchilada sauce
3/4 cup tomatoe juice or V-8 juice
1 1/2 cups chopped cooked chicken
3 T. fresh chopped parsley or 1 T. dried parsley
2 T. grated parmesan cheese
1/2 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. dried oregano
1/4 tsp. salt
cooking spray
6 (8″) 97% fat-free tortillas or Tortillas del Rancho Healthy Harvest (Dunford Bakery red label tortillas) – pictured below
1/2 cup (2 oz.) shredded reduced-fat cheddar cheese
6 T. fat free sour cream
Preheat oven to 375 degrees.
Cook rice according to package directions, omitting salt and fat.
Heat oil in a large skillet over medium/high heat. Add mushrooms and onions – saute 5 minutes or until tender.
Add enchilada sauce and tomatoe juice. Spoon 1/4 cup (juice only) over the bottom of an 11 x 7 inch baking dish coated with cooking spray.
Combine rice, chicken, parsley, parmesan cheese, chili powder, oregano, cumin, salt and 3/4 sauce mixture.
Spoon about 1/2 cup chicken mixture in center of each tortilla. Roll tightly and place seam side down in baking dish.
Spoon remaining sauce mixture over top of enchiladas.
Cover and bake at 375 degrees for 25 minutes. Uncover and sprinkle with cheddar cheese.
Bake an additional 5 minutes until cheese melts.
Let stand 5 minutes. Serve with sour cream on the side.
Gooey Teriyaki Chicken Wings
1/2 cup soy sauce
1 cup browm sugar
1/4 cup pineapple or apple juice
2 – 3 cloves garlic
18 wings
Brown wings. Mix sauce and add to wings. Cover until sauce cooks into the chicken.
Remove lid so sauce will get gooey.
NOTE: Your fingers will stick to paper napkins. Use damp wash clothes to wipe your hands.
Recipe Source: Dad (Dick Oakford)
Grandma Gerry’s Taco Filling
2 pounds ground beef
1 large onion, chopped
4 – 15 oz. cans kidney beans with the juice
4-5 8 oz. cans tomato sauce (it needs to look red)
chili powder to taste
cumin (to taste)
salt and pepper (to taste)
Brown ground turkey with onions. Drain any fat.
Drain 1 can of the kidney beans and smash them up. (I do this in a small food processor but can be done with a fork) This helps thicken it.
Add all ingredients and simmer until most or all of the liquid is gone. It needs to be real thick. This takes a couple of hours.
Freeze Ahead: Divide into zip lock freezer bags.
Lemon-Pepper Rosemary Chicken
4 boneless skinless chicken breasts – about 5 oz. each
1/2 tsp. lemon pepper
1 tsp. olive oil
2 tsp. lemon juice, fresh or bottled – or more to taste
1 T. fresh rosemary, chopped
2 tsp. parsley, chopped
1/2 – 3/4 cup canned 98% fat free chicken broth
Cut chicken into wide strips. Brown in heated oil over medium/high heat – sprinkling with a little salt or seasoned salt.
Once browned, add chicken broth, lemon pepper, rosemary and parsley.
Squeeze lemon over chicken. Swirl to blend.
Turn down to simmer. Cover pan and continue to simmer until cooked through, turning once. If liquid evaporates, add a little extra broth as needed.
Cook down until just enough sauce is left to spoon over chicken.
NOTE: If you are only making 1/2 this recipe – use a small skillet (10 inch)
Tastes wonderful over a fresh salad.
Recipe Source: Weight Watchers online – revised by Crista McCord
Lime Chicken Tacos
1 ½ pounds boneless, skinless chicken breasts
3 T. lime juice
1 T. chili powder
1 cup corn (I prefer white shoepeg corn)
1 cup chunky salsa
12 flour tortillas
sour cream, shredded cheese, shredded lettuce
Place the chicken in a crock pot. Combine lime juice and chili powder; pour over chicken. Cover and cook on low for about 5 hours or until chicken is tender.
Remove chicken; cool slightly. Shred and return to the crock pot with the juices.
Stir in corn and salsa.
Cover and cook on low for 30 more minutes (or heat it up in the microwave).
Serve in tortillas with sour cream, cheese and lettuce.
Sweet and Sour Pineapple Chicken
1/3 cup catsup
2 T. soy sauce
2 T. unseasoned rice vinegar
1 T. teriyaki sauce
3 T. sugar
1 T. corn starch
Stir together in small bowl until smooth. Set aside.
2 tsp. canola oil
1 pound skinless boneless chicken breast, cut into ¾ inch cubes
pinch of tarragon
dash of sesame oil
pepper
seasoned salt
Heat the oil over medium-high heat.
Add the chicken, season with the seasonings and stir-fry until cooked through – about 5 minutes. Set aside.
1 bell pepper, cut in wide slivers
½ – 1 onion, cut in wide slivers
snow peas (about 40), trimmed and cut in half
mushrooms (about 24)
¼ tsp. crushed garlic
1 (8 oz.) can pineapple chunks, drained
Add the vegetables and pineapple and stir-fry about 3 minutes, until vegetables are tender.
Return chicken to the wok along with the catsup mixture. Stir-fry until the sauce thickens and bubbles, about 1 minute.
Makes 4 servings
Nutrition facts: 296 cal., 6 fat, 1 g sat fat, 0 g trans fat, 68 mg chol, 853 mg sodium, 32 g carb, 4 g fib, 29 g protein
Fruity Spinach Salad
1 pkg. fresh spinach
1 pint fresh strawberries, sliced
¼ of a fresh pineapple, chunked
½ lb. bacon, fried and crumbled
1/4 – ½ cup Monterey jack cheese, grated
½ cup raspberry vinaigrette dressing (Girard’s)
½ cup candied slivered almonds (recipe below)
Mix together and serve immediately.
CANDIED ALMONDS
¼ cup sugar
½ cup slivered almonds
Mix sugar and almonds in fry pan over medium heat. Stir constantly. Sugar will melt. Watch very carefully – it burns very quickly!
Pour on buttered cookie sheet to cool. Crunch up into pieces.
Recipe Source: Karen O.
Almond – Topped Fish
1 T. butter or margarine, melted
1 small onion, thinly sliced
4 fresh or frozen cod or haddock fillets (6 oz. each)
2 tsp. seasoned salt
½ tsp. dill weed
¼ tsp. pepper
¼ cup grated Parmesan cheese
¼ cup light mayonnaise
1 T. minced fresh parsley
1 T. lemon juice
2 T. sliced almonds, toasted
Preheat oven to 400 degrees.
Pour melted butter in a 9 x 13 pan.
Place onions over butter. Arrange fish over onions – sprinkle with salt, dill and pepper.
Combine the parmesan cheese, mayo, parsley and lemon juice – spread over fish.
Bake, uncovered, at 400 degrees for 18 – 20 minutes or until fish flakes easily with a fork. Sprinkle with almonds.
Makes 4 servings
Cheesy Chicken Pots
1 (7.5 oz) can refrigerated biscuits
1 cup (5 oz) cooked, diced chicken
1 (10 3/4 oz.) can cream chicken soup
2/3 cup (2.5 oz) shredded cheddar cheese
1 tsp. dried parsley
1/4 tsp. pepper
Preheat oven to 400.
Separate biscuits and place each biscuit in a cup of an ungreased cupcake pan, pressing dough up sides of cup.
Combine chicken, chicken soup, cheese, parsley and pepper. Mix well to combine.
Evenly spoon chicken mixture into prepared biscuit cups.
Bake 12-15 minutes or until golden brown. Remove from oven and let set for 2-3 minutes.
FREEZE AHEAD: Mix all ingredients, except biscuits and freeze in a freezer bag. Note on outside of bag that biscuits are needed to complete recipe.
No Meals on Wheels 