Sesame Soy Chicken & Vegetable Stir-Fry

Sesame Soy Chicken & Vegetable Stir-Fry

adapted from How to Cook without a Book©

The best part about stir fries is that you can mix and match what ever protein and vegetables you have on hand.

I like to blanch most of my vegetables before adding them to the stir fry to have a better control on the cook. 

Grating the ginger and garlic let them melt into the sauce.

Makes 2 servings                                                                   1 WW pt. / serving

Cooking spray

1/2 lb. boneless, skinless chicken breasts, cut into  bite size pieces

3 Tbsp. soy sauce, divided

1 Tbsp. dry sherry
1 lb. vegetables, chopped or sliced (I used broccoli florets, thin carrot slices, chopped onions, bell pepper slices and snap peas)

1 1/2 tsp. grated ginger

1 1/2 tsp. grated ginger

2 Tbsp. Homemade chicken stock or canned broth 

1 tsp. rice wine vinegar

1 tsp sesame oil

1/4 tsp. red pepper flakes

1/2 tsp. sugar substitute

1 tsp. cornstarch mixed with 1 Tbsp. Homemade chicken stock or canned broth 

1 scallion, green part only, sliced

1. Combine the chicken with the sherry and 1 Tbsp. soy sauce, set aside
2. Bring a small pot of water to a boil and prepare an ice bath.
3. When the water is boiling add the broccoli and carrots, set a time for 2 minutes.
4. After 30 seconds add the snap peas, cook until all vegetables are tender crips.
5. Transfer vegetables to an ice bath.
6. Meanwhile make the flavoring sauce by whisking together the chicken stock, 2 Tbsp. soy sauce, vinegar, sesame oil, red pepper flakes and sugar substitute; Set aside.
7. In a skillet coated with cooking spray, cook the chicken about 3 minutes and transfer to a bowl, set aside.
8. Recoat the pan with cooking spray and cook the onions and peppers until tender crisp, about 1-2 minutes.
9. Add the garlic and ginger and cook until aromatic, about 45 seconds.
10. Return the chicken and to the pan along with the blanched vegetables and the flavoring sauce; Stir to combine.
11. Add the cornstarch slurry and cook for a few minutes to slightly thicken.
12. Garnish with scallion greens prior to serving.

Enjoy!

Broccoli with Garlic

Broccoli with Garlic

adapted from The Barefoot Contessa Cookbook© by Ina Garten

Simple can be the best and you end up with extra roasted garlic and garlic oil. What could be better than that? This is can be serve at room temperature or cold.

Makes 2 servings                                                                2 WW pts / serving

1/2 cup olive oil
8 garlic cloves, peeled
2 cups broccoli florets
Kosher salt and freshly ground black pepper

1. Put the garlic cloves and olive oil in a small saucepan.
2. Bring to a boil, reduce heat to simmer and cook for 10-15 minutes until browned and tender.
3. Immediately remove the garlic from the oil to prevent further cooking; Allow to come to room temperature.
4. While the garlic is cooking, place the broccoli in a steamer basket.
5. Brin 1 inch of water to a boil in a saucepan.
6. Place the steamer basket in the boiling water and steam, covered, 4-6 minutes until tender crisp; transfer to an ice bath to prevent further cooking.
7. In a bowl combine the broccoli, 4 garlic cloves, sliced and 1 tablespoon of the garlic oil.
8. Season to taste with salt and pepper before serving.

Enjoy!

Steamed Broccoli Florets

Steamed Broccoli Florets

Steamed broccoli is a great simple side dish, as an addition to a casserole or as a dipper for Pepperoni Pizza Fondue

1/2 lb. broccoli florets

1. Cut the florets into 1 inch pieces.
2. Place in a steamer basket.
3. Bring 1 inch of water to a boil in a medium saucepan.
4. Add the steamer basket, cover and steam 4-5 minutes or until tender,

Enjoy!

Sichuan Beef Tenderloin

Sichuan Beef Tenderloin

adapted from Food Network

You can adjust the heat of the dish by removing some of the chiles or by leaving the seeds in the chiles.

If the sauce gets too thick while it is resting, thin it out to your liking with a little water.

Makes 3 servings                                                            6 WW pts / serving

2 tsp. corn starch
2 tsp. egg whites
2 tsp.Chinese cooking wine or white wine
1 tsp. minced garlic
1 tsp. garlic powder
1/2 tsp. Freshly ground black pepper
Pinch Kosher salt
10 ounces beef tenderloin, cut into 3/4-inch cubes

2 Tbp. soy sauce
2 Tbsp. sugar substitute
2 Tbsp. Chinese black vinegar

2 Tbsp. water
2 tsp.corn starch

5 ounces vegetable oil
6 pieces dried chile de arbol, stems & seeds removed, 1/4-inch dice
2 tsp. scallions, white and light green parts, chopped
1 tsp. minced garlic
1 tsp grated ginger
1 cup steamed broccoli

1 1/2 cups cooked white rice for serving

Chopped scallion greens for garnish.

1. Combine the corn starch, egg whites, wine, garlic, garlic powder, pepper and salt in a bowl; Whisk together. 
2. Add in the cubed beef; Set aside to marinate for 15 minutes.
3. In a small saucepan bring the soy sauce, sugar and vinegar to a boil. 
4. Combine water and the corn starch in a small bowl to make a slurry; Stir into the sauce.
5. Cook the mixture for 1 minute; Remove from the heat and set aside.
6. Heat vegetable oil in a wok until just hot (a drop of water will sizzle); Pour rhe oil into a heat proof container and reserve.
7. Return the pan to the heat and cook the marinated beef  until seared on both sides.; Remove the beef from the pan; Set aside.
8. Add 2 teaspoons of the reserved oil to the pan; Add the dried chiles and saute for 30 seconds
9. Add in the onions, garlic and ginger, and saute until the onions are lightly wilted and the garlic and ginger are slightly caramelized, about 1 minute.
10. Return the beef to the pan, and add the broccoli and sauce.
11. Serve over the rice garnished with scallions.

Enjoy!

Parmesan Crusted Broccoli Stalks

Parmesan Crusted Broccoli Stalks

adapted from The Kitchen - Food Network

Last time we were in Philadelphia visiting our son at college, we found the Kensington Food Company booth at Reading Terminal Market. They have a variety of flavored oils and vinegars. We absolutely love the spicy parmesan infused evoo as well as the mushroom sage oil.

Makes 1 serving

1 broccoli stems
1 tsp. Spicy Parmesan Infused EVOO or olive oil
1 Tbsp. plus 1 tsp. grated Parmesan cheese
Nonstick cooking spray
Kosher salt

1. Preheat the oven to 400F.
2. Peel the hard, woody exteriors of the broccoli stem. 
3. Cut the stem in half lengthwise, and then again into quarters.
4. Toss the broccoli stem fries with the olive oil in a bowl, then coat in Parmesan. 
5. Line a baking sheet with parchment paper and spray lightly with cooking spray. 
6. Place the fries on the parchment. 
7. Bake until golden brown, 15 to 20 minutes. 
8. Sprinkle with flakey salt and serve immediately.

Enjoy!

Roasted Broccoli Flavor Bomb

Roasted Broccoli Flavor Bomb

adapted from Bon Appetit November 2019

I used to be afraid of anchovies thinking it would make everything taste fishy. I have since learned that the little fish filet just add a salty, umami flavor.

Be careful when you take the pan out of the oven. The handle will be very hot. I like to slide an oven mitt over the handle to remind myself and everyone else that the handle is hot.

Makes 2 servings                                                                  1 WW pp / serving

1/2 lb. broccoli
Cooking spray
Kosher salt

1/2 small red onion, thinly sliced
2 garlic cloves, pressed
1 anchovy fillets
1/2 oz. Parmesan, finely grated (about ¼ cup)

Lemon wedges (for serving, optional)

1. Preheat oven to 400°. 
2. Trim  the bottom, woody part of broccoli stem.  Cut off the stem and peel the tough outer layer from stem. Quarter the stem lengthwise and cut it at a 45° angle into ¾"-thick slices. Cut the florets into bite size pieces.
3. In a pan coated with cooking spray cook the broccoli with a pinch of salt; tossing occasionally, until broccoli is bright green and lightly charred, about 3 minutes. Transfer to a bowl. 
4. Wipe out skillet; recoat it with cooking spray.
5. Cook onion and garlic, stirring often, until onion is beginning to soften, about 3 minutes. 
6. Add anchovies and cook, breaking apart with a spoon, until it is broken down, about 2 minutes.
7. Return broccoli to skillet and toss. 
8. Transfer to oven and roast, tossing once, until broccoli is browned and tender, about 20 minutes. 
9. Scatter Parmesan over hot broccoli. 
10. Serve with lemon wedges alongside if using.

Enjoy!.

Asian Fondue

Asian Fondue

adapted from Cooking Light Annual Recipes 1997

Fondue is a fun way to have a family dinner. Skewering pieces of chicken, shrimp and vegetables and simmering them in an Asian Court-bouillon leads to a tasty dinner.

Feel free to use any vegetables of your choose and mix up the proteins, just remember to adjust the point value.

Makes 3 servings                                                    2 WW Blue points / serving

1 cup broccoli florets

1 cup cauliflower florets

1 cup Napa cabbage pieces, about 2 inches each

1/2 cup thin diagonal carrot slices

1/4 cup sliced mushrooms

1/4 cup sliced celery

3/4 lb. chicken in 1-inch pieces

3/4 lb. jumbo shrimp, peeled and deveined

1 recipe Asian Court-bouillon

3 Tbsp. Asian BBQ Sauce

3 Tbsp. Remoulade Sauce

1. Lay out the vegetables on a large platter.
2. Put the chicken and shrimp in different bowls.
3. Bring the Court-bouillon to a boil on the stove; transfer to a fondue pot and maintain a simmer.
4. Encourage your family to spear the food and cook in the fondue pot to desired doneness.
5. Serve with 1 Tbsp. each of the Asian BBQ Sauce and Remoulade Sauce per person.

Enjoy!

Broccoli with Fennel and Bell Pepper

Broccoli with Fennel and Bell Pepper

adapted from Bon Appetit November 2001

Herbs de Provence is an herb blend that is available at specialty food stores and some supermarkets. If you can't find it you can blend your own.

Makes 2 servings                                                0 WW Blue points / serving

Cooking spray

1/2 tsp. fennel seeds, crushed or chopped

1 shallot, chopped

3 oz. fresh fennel slices (bulb cut in half then sliced)

1/3 bell pepper, sliced

4 oz. broccoli florets

1/2 tsp. Herbes de Provence

1/3 cup homemade chicken stock or store bought broth

Kosher salt & Freshly ground black pepper

1. In a large skillet coated with cooking spray, cook the fennel until fragrant, about 2 minutes.
2. Add the shallot and sauté until golden, about 3 minutes.
3. Add the fennel and bell pepper and sauté until tender, about 3 minutes.
4. Add the broccoli and spray with some more cooking spray.
5. Stir in the Herbes de Provence and pout in the stock.
6. Simmer until the broccoli is tender-crisp and the liquid evaporates, about 6 minutes.
7. Season to taste with salt and pepper prior to serving.

Enjoy!

Stir-Fried Broccoli Stems

Stir-Fried Broccoli Stems

adapted from Food Network 

I am trying to use all parts of the vegetables that I buy. Many people only get the florets but buying the whole broccoli stalk is actually cheaper by the pound.

Makes 2 servings                                                      0 WW Blue points / serving

Cooking spray

3 broccoli stems, peeled and cut into thin slices

1 clove garlic, minced

1 inch ginger, chopped

2 Tbsp. soy sauce

1 Tbsp. fresh cilantro

1. Bring a couple of inches of water to a boil in a saucepan and prepare a water bath.
2. Place the broccoli in a steamer basket, place it in the pot and steam about 5 minutes or until al dente.
3. Move the broccoli to the water bath. Cool completely.
4. In a large skillet coated with cooking spray, cook the garlic and ginger until fragrant. 
5. Add the broccoli and soy sauce; cook until heated through.
6. Sprinkle with cilantro before serving.

Enjoy!

Zesty Broccoli Sauté

Zesty Broccoli Sauté

adapted from Food Network

Who would have thought that adding a few pantry staples would elevate broccoli so much.

Makes 2 servings                                                    0 WW Blue points / serving

6 oz. broccoli florets

Cooking spray

1/4 tsp. kosher salt

1/4 tsp. garlic powder

large pinch crushed red pepper flakes

1. Bring a couple of inches of water to a boil in a saucepan and prepare a water bath.
2. Place the broccoli in a steamer basket, place it in the pot and steam about 5 minutes or until al dente.
3. Move the broccoli to the water bath. Cool completely.
4. In a large skillet coated with cooking spray, sauté the broccoli with the kosher salt, garlic powder and red pepper flakes until it is soft and browned around the edges, about 6 minutes.
5. Adjust seasoning as needed before serving.

Enjoy!

Grilled Spice Rubbed Chicken Wings with Broccoli Slaw

If you have the time, brining the chicken before grilling leads to very tender, extra juicy meat. 
The CSA share had some broccoli this week. Just trying to mix it up a little.

My grill master hard at work.

Dinner on the Deck

 Grilled Chicken Wings with Spiced Dry Rub
adapted from Food & Wine June 2015
Brine
1/2 cup kosher salt
3 Tbsp light brown sugar
2 garlic cloves
1 tsp whole black peppercorns
11 bay leaf
4 lbs chicken wings, wings split and tips removed and frozen for chicken stock 

Dry Rub 
1/4 cup granulated light brown sugar
1/4 cup granulated sugar
1/4 cup paprika
1 Tbsp kosher salt
1 Tbsp onion powder
3/4 Tbsp finely ground black pepper
1/2 Tbsp dry sage
1/2 Tbsp dry mustard
1/2 Tbsp ground ginger
1/2 Tbsp cayenne

To make the brine, combine the salt, sugar, garlic, peppercorns and bay leaf with 2 quarts of water and bring to a boil. Cook over moderate heat, stirring, until the sugar and salt dissolve, about 3 minutes. Remove from the heat and add 2 cups of ice cubes and let cool to room temperature.

Place the chicken wings and the brine in a resealable 1 gallon bag. It will all fit but it is helpful if someone is around to lend a hand as it can be a little challenging to close the bag. Refrigerate for 3 hours. I like to stand the bag in a bread pan to give the bag some support and prevent possible leakage.

To make the dry rub, mix all of the ingredients in a small container.

When ready to cook, drain the wings and pat dry with paper towels. Toss the wings with 1/3 cup of the dry rub. Grill over moderate heat, until nicely charred and cooked through, about 15 minutes. 

Serve hot with lime wedges.

Broccoli Coleslaw with Bacon and Raisins

adapted from Food & Wine June 2015

1 small head of broccoli, cut into bite size florets, steamed

1/4 cup reduced fat mayonnaise

1 1/2 Tbsp apple cider vinegar

1/2 tsp sugar substitute

Kosher salt and freshly ground pepper

1/4 cup raisins

1/4 small red onion, minced

1/4 cup sunflower seed kernels

3 Tbsp real bacon bits 

.

Whisk the mayonnaise with the vinegar and sugar substitute in a bowl; season to taste with salt and pepper. Add the broccoli, raisins, onion, sunflower seeds and bacon bits. Toss to coat evenly. 

Chicken with Rum served with Asian Broccoli with Cashews

I never would have thought to put rum and sage together. This dish does not have a strong rum taste, just enough to make you wonder what the secret ingredient is that's in there.

Chicken with Rum
adapted from http://www.bellalimento.com/2009/08/24/pollo-al-rhum-chicken-with-rum/
4 large chicken thighs
3 1/2 tbsp unsalted butter
4 fresh sage leaves
1 cup chicken broth
1/2 cup rum
Montreal Steak Seasoning

Pat your chicken thighs dry (wet chicken does not brown) and season with Montreal Steak Seasoning.. Melt the butter in a frying pan large enough to hold the chicken without crowding. Add the sage leaves and chicken thighs. Brown the thighs on all sides. 

Add the chicken stock and cook for about 5 minutes. Reduce the heat to a simmer and add the rum. Cover the pan and simmer until the chicken is cooked through, about 20 minutes.

Asian Broccoli with Cashews
1 bunch of broccoli florets, separated
1 Tbsp canola oil
4 garlic cloves, crushed
4 thin slices of ginger
1/4 tsp kosher salt
1/4 cup water
2 Tbsp. oyster sauce
Splash of apple cider vinegar
Handful of cashews


Steam the broccoli until tender crisp. Saute the garlic and ginger in the oil until golden. Add the broccoli, salt and water, stir fry until heated through. Stir in the oyster sauce, vinegar and cashews. Serve warm.

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Saving Some of Summer's Bounty - Broccoli, Snap Peas and Fennel

A farm share is not cheap but it is much cheaper than purchasing organic vegetables in the supermarket. The farm I have my share with is not certified organic but uses organic methods. The difference is paying a large sum of money for the government to certify you as organic. Back in Massachusetts I was quite successful at freezing corn, peppers, onions and green beans. Not such a good job with the zucchini. I am branching out this year to see how I do with broccoli, snap peas and fennel.

To Freeze Snap Peas
Wash the snap peas and pull off strings. Bring a large pot of water to a boil. Toss in the snap peas, cover and cook for exactly 2 minutes. Transfer to a water bath to stop the cooking immediately. Pat dry and place in bags for freezing.

To Freeze Fennel
Wash the fennel and chop into desired sizes. Bring a large pot of water to a boil. Toss in the fennel, cover and cook for exactly 3 minutes. Transfer to a water bath to stop the cooking immediately. Pat dry and place in bags for freezing.

To Freeze Broccoli
Wash the broccoli and cut into florets. I like to keep the stalks. Soak on a brine of 5 tsp salt to 1 gallon of water for 30 minutes. Place a plate on top of the broccoli to make sure it stays submerged.
Drain, rinse and pat dry.
Bring a large pot of water to a boil. Toss in the broccoli, cover and cook for exactly 4 minutes. Transfer to a water bath to stop the cooking immediately. Pat dry and place in bags for freezing.

Back on the WW wagon with Chicken & Broccoli with an Asian Dipping Sauce

I am back on the wagon. I survived the holidays and actually lost 1 lb ... although I do not know how. My goal during the holidays is to maintain the weight until Thanksgiving. Back to eating healthier... I do not like to consider it dieting. I am off to a good start with:

Chicken & Broccoli with an Asian Dipping Sauce

1/2 lb chicken tenders

salt & freshly ground pepper

4 cups frozen broccoli, cooked according to package directions

1 1/2 tsp dried cilantro

1/4 cup soy sauce

2 Tbsp rice vinegar

2 Tbsp mirin

1/2 tsp sesame oil

Season the chicken with the salt and pepper. Place chicken in a steamer basket. Set over boiling water and steam for about 10 minutes or until cooked through.

Meanwhile, combine the cilantro, soy sauce, rice vinegar, mirin and sesame oil. Whisk until well blended.

Serve chicken and broccoli with dipping sauce.

According to www.weightwatchers.com 4 oz of cooked chicken and 2 cups of broccoli with as much dipping sauce as desired is 4 PointsPlus.

Garlic Chicken and Broccoli

Garlic Chicken and Broccoli

This is a K-I-S-S meal. Boneless skinless chicken is cooked with fresh broccoli, garlic, and Parmesean cheese.  Make some pasta and enjoy a meal that is healthy, and easy.

3 boneless and skinless chicken breasts – cut into bite sized pieces

1 head broccoli – cut into bite sized pieces

3 – 4 cloves garlic – finely chopped

1/2 cup Parmesan cheese

olive oil

Black pepper

Saute the garlic in the olive oil. Add the chicken and cook until done. Remove to platter. Add the broccoli and saute until crisp tender. Put the chicken back into the pan and toss together. Add the cheese and a healthy amount of freshly ground pepper. Serve with additional cheese.

Veggie Stir Fry

Thanks to the farm share and my friend Judy who not only gave me vegetables from her garden but delivered them to me at Shriners, I had vegetable stir fry for dinner. needless to say Nick would not come near it with a 10 foot pole but that just means more for me!

Very unlike me I did not measure any of  the veggies. It was sort of a dump combination looking at what I had more of and what would go bad quickest. I used a combination of eggplant, zucchini, onion, red bell pepper, okra, baby bok choy, carrot, yellow beans, broccoli, shiitake mushrooms, pea tendrils, beet greens and a previously steamed sweet potato. I started the stir fry with 1/2 Tbsp Ming Tsai's Curry Ginger Oil and added a little vegetable stock when the pan was looking dry. I finished it with a sauce made of 1 part soy sauce, 1 part oyster sauce and 1/2 part chile-garlic sauce.