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Chicken Fried Rice

21 Feb
Fried Rice

Fried Rice (Photo credit: chooyutshing)

Fried Rice is best made with left over rice

 

2 boneless skinless chicken breast, diced

1/4 cup vegetable oil, divided

2 large eggs

1/2 large red bell pepper, diced

1/2 large sweet onion, diced

1/2 cup frozen sweet green peas, thawed

3 cups cooked white or brown rice

1/4 cup soy sauce

1 tsp chili-garlic sauce

4 green onions, sliced

 

Heat 3 TBSP oil in a skillet over medium-high heat. Add chicken, cook until browned and well done on the inside. Remove from skillet and set aside. In a small skillet, heat 1 TBSP oil over medium high heat. Add eggs; cook 1 minute on each side. Remove from skillet; chop and set aside. In the same skillet the chicken was cooked in, add 2 TBSP oil and heat over medium-high. Add bell pepper and onions; stir constantly for 5 minutes. Add peas, and next 3 ingredients; stir-fry 4 minutes or until heated through out. Stir in eggs and sprinkle with green onions.

 

Serves 4

 

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True Southern Fried Chicken

9 Feb
English: Several pieces of fried chicken.

Image via Wikipedia

3 quarts water

2 TBSP salt

8 pieces frying chicken

Salt to taste

Black pepper to taste

Garlic powder to taste

1 cup flour

2 cups vegetable oil

1/4 cup bacon grease

 

Combine water and 2 TBSP salt in a large bowl. Add chicken; cover and refrigerate for 8 hours. Drain chicken; rinse with cold water and pat dry. Sprinkle chicken pieces with salt, pepper and garlic powder to taste. In a one gallon zip loc bag, add flour, 1 TBSP salt, 1 tsp black pepper; shake to mix well. Add 2 pieces of chicken and shake to coat. Repeat with two pieces of chicken at a time until all have been coated. Combine vegetable oil and bacon grease in a large deep skillet over medium high heat or in an electric skillet set to 360 degrees. Add chicken skin side down three pieces at a time. Cook 3 minutes then add three more pieces, cooking for 3 minutes, then add remaining pieces. Cover and cook 6 minutes; uncover and cook 9 minutes; turn chicken pieces during the last three minutes for even browning. Drain on paper towels.

 

Serves 4

 

 

Oven Fried Catfish

30 Jan

Light vegetable oil cooking spray

1/4 cup cornmeal

1 tsp dried thyme

1 tsp dried basil

1 tsp garlic powder

4 tsp blackening seasoning

1/2 tsp paprika

Four 4 ounce catfish fillets

 

Preheat oven to 400

Spray a baking sheet 3 times with cooking spray. Put cornmeal, thyme, and basil on a large plate; mix well. Sprinkle each fish fillet with equal parts of the garlic powder, and blackening seasoning. Coat fillets thoroughly with cornmeal mixture and place onto baking sheet. Dust each fillet with paprika and spray lightly with cooking spray. Place baking sheet on bottom rack of oven. Bake for 20 minutes. Reduce heat to 350 and bake 5 minutes longer, until the crust is golden.

Serves 4

 

Calories per serving 172

5.2 grams fat

Oven Fried Chicken

30 Jan
English: Fried Chicken - breasts. I used Drake...

Image via Wikipedia

Light vegetable oil cooking spray

6 chicken drumsticks, skin removed

6 chicken breast halves, skin removed

3-1/2 cups ice water

1 cup plain nonfat yogurt

BREADING:

1 cup dried Italian bread crumbs

1 cup all-purpose flour

1 TBSP Old Bay seasoning

1 tsp garlic powder

1/2 tsp black pepper

Dash cayenne pepper

1/2 tsp dried thyme

1/2 tsp dried basil

1/2 tsp dried oregano

 

Preheat oven to 400

Coat a baking dish with 3 sprays of the vegetable spray. place chicken in a large bowl with ice water. Put yogurt into a medium bowl. Set both bowls aside.

Toss all the breading ingredients into a large zip loc bag. Seal and shake to mix. Remove 2 pieces of chicken from ice water. Roll each piece in the yogurt. Put into bag of bread crumb mixture and shake to coat. place on baking sheet. Repeat until all pieces of chicken have been breaded. Spray chicken lightly with cooking spray.

Place the baking sheet on the bottom rack of oven. Bake 1 hour, turning each piece every 20 minutes.

Serve hot.

 

Breast calories 185–2.2 grams fat

Drumsticks calories 195–4.2 grams fat

 

 

 

Grilled Chicken Salad

30 Jan

Marinate the chicken in the seasoned lemon juice, soy sauce, and garlic mixture for 2 hours; for flavorful, tender chicken.

 

5 TBSP fresh squeezed lemon juice

3 TBSP reduced-sodium soy sauce

2 cloves garlic, chopped

1/8 tsp black pepper

1 tsp dried basil

8 ounces boneless, skinless chicken breast

1 large red onion, cut into 1/8 inch slices

Light vegetable cooking spray

6 cups chopped lettuce

1 TBSp crumbled blue cheese

1 medium tomato, cored and diced

 

Dressing:

4 TBSP fresh lemon juice

4 TBSP balsamic vinegar

2 cloves garlic

2 tsp dried basil

 

Whisk together lemon juice, soy sauce, garlic, black pepper and basil in a bowl and set aside. Place chicken on a piece of plastic wrap and pound flat. Place chicken into marinade bowl and cover. Marinate for 30 minutes to 2 hours.

Preheat grill or broiler of oven. Place onion slices in a single layer on a baking sheet and spray lightly with vegetable oil; turn onions over and spray to coat. Remove chicken from marinade and place alongside the onions. Grill or broil for 5 minutes per side. Let chicken cool enough to handle the slice thinly. Spread lettuce on 4 plates, scatter  the onions and chicken on top. Sprinkle 3/4 tsp over each. Sprinkle tomatoes over cheese.

Combine the dressing ingredients in a blender and mix at low-speed until garlic is finely chopped. Serve with salad

 

Serves 4

 

176 calories per serving

3.2 grams fat

 

Dried Tomato-Basil Pesto

16 Jan

1/4 cup dried tomatoes in oil

2 cups loosely packed fresh basil leaves

1/2 cup shredded Parmesan cheese

1/2 cup pine nuts, toasted

1/2 cup olive oil

3 large garlic cloves

1/8 tsp salt

 

Drain tomatoes well, pressing between paper towels. Process all ingredients in a food processor until smooth, stopping to scrape down sides. Store in refrigerate up to 5 days.

Makes 1 cup

Poblano Cilantro Pesto

16 Jan

4 poblano peppers

3/4 cup fresh parmesan cheese, grated

1/2 cup fresh cilantro

1/4 cup chopped walnuts

3/4 cup olive oil

3 garlic cloves

3 TBSP fresh lime juice

1 tsp salt

 

Turn oven to Broil

Place peppers on a foil lined baking sheet. Broil 5 inches from heat about 5 minutes on each side until blistered. Place peppers in a zip loc freezer bag; seal and let stand 10 minutes. Peel peppers; remove and discard seeds.

Process peppers and remaining ingredients in a food processor until smooth, stopping to scrape down sides. Store in refrigerator up to 1 week.

 

Makes 1-3/4 cups

 

 

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