Main Dish Fish and Shellfish: Seafood Mocequa

2 pounds firm white fish, such as monkfish, cut into 2-inch pieces1/2 pound medium shrimp, peeled and deveinedsalt and pepper to taste3 tablespoons dende oil (red palm oil), or canola1 onion, cut into 1/2-inch pieces1 tablespoon minced garlic2 tomatoes, seeded and diced1 red bell pepper, chopped2 long, hot peppers, seeded and chopped1/2 cup fish stock1/4 cup chopped fresh cilantro1 bunch green onions, diced2 bay leaves1 1/2 teaspoons hot pepper sauce (e.g. Tabasco™), or to taste1/2 cup coconut milkToss fish and shrimp together with salt and pepper to taste; set aside. Heat dende oil in a large skillet over medium heat. Stir in onions and cook until softened and translucent. Add the garlic, and continue cooking until the onions turn golden brown. Stir in tomato and cook for 5 minutes, then stir in the red and hot peppers; continue cooking until softened. Pour in fish stock, cilantro, green onions, bay leaves, and hot sauce. Bring to a simmer over medium-high heat, then reduce heat to medium, and simmer until reduced by 1/4. Pour in the coconut milk, then stir in fish. Simmer until the fish is firm and opaque. Serve immediately Amount Per Serving  Calories: 442 | Total Fat: 21g | Cholesterol: 143mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 442

Total Fat: 21gCholesterol: 143mgSodium: 365mgTotal Carbs: 17.6g    Dietary Fiber: 4.6gProtein: 46.5g VIEW DETAILED NUTRITION
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Quiche and Savory Pies: Tasty Meat Pie

1 pound ground beef1 onion, chopped1 (10.75 ounce) can condensed vegetable beef soup, undiluted1 (10.75 ounce) can condensed cream of mushroom soup3 potatoes, peeled and cubed4 carrots, sliced1/4 teaspoon salt1/8 teaspoon black pepper1 recipe pastry for a 9 inch double crust piePreheat oven to 350 degrees F (175 degrees C.) In a large skillet, cook the ground beef and chopped onion until meat is no longer pink. Remove from heat and drain off excess fat. Stir in the vegetable beef and cream of mushroom soups, the potatoes and carrots. Season with salt and pepper. Divide filling between 2 - 9 inch pie plates. Roll pastry to fit the top of each pie. Cover each pie and cut slits in top to allow steam to escape. Bake in the preheated oven for 45 to 50 minutes, or until golden brown. Let stand on a wire rack for 15 minutes before serving. Amount Per Serving  Calories: 360 | Total Fat: 21.8g | Cholesterol: 33mg Powered by ESHA Nutrient Database

Servings Per Recipe: 12

Amount Per Serving

Calories: 360

Total Fat: 21.8gCholesterol: 33mgSodium: 599mgTotal Carbs: 30.7g    Dietary Fiber: 3.6gProtein: 11g VIEW DETAILED NUTRITION
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Stuffed Peppers: Quick and Easy Stuffed Peppers

2 large red bell peppers, halved and seeded1 (8 ounce) can stewed tomatoes, with liquid1/3 cup quick-cooking brown rice2 tablespoons hot water2 green onions, thinly sliced1/2 cup frozen corn kernels, thawed and drained1/2 (15 ounce) can kidney beans, drained and rinsed1/4 teaspoon crushed red pepper flakes1/2 cup shredded mozzarella cheese1 tablespoon grated Parmesan cheeseArrange pepper halves in a 9 inch square glass baking dish. Cover dish with plastic wrap. Poke a few holes in the plastic wrap for vents, and heat 4 minutes in the microwave, or until tender. In a medium bowl, mix tomatoes and their liquid, rice, and water. Cover with plastic, and cook in the microwave for 4 minutes, or until rice is cooked. Stir green onions, corn, kidney beans, and red pepper flakes into the tomato mixture. Heat in the microwave for 3 minutes, or until heated through. Spoon hot tomato mixture evenly into pepper halves, and cover with plastic wrap. Poke a few holes in the plastic to vent steam, and heat in the microwave 4 minutes. Remove plastic, sprinkle with mozzarella cheese and Parmesan cheese, and allow to stand 1 to 2 minutes before serving. Amount Per Serving  Calories: 179 | Total Fat: 4.4g | Cholesterol: 12mg Powered by ESHA Nutrient Database

Quick and Easy Stuffed Peppers

Servings Per Recipe: 4

Amount Per Serving

Calories: 179

Total Fat: 4.4gCholesterol: 12mgSodium: 352mgTotal Carbs: 27.6g    Dietary Fiber: 6.6gProtein: 9.2g VIEW DETAILED NUTRITION
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Steaks and Chops: Portuguese Fresh Tuna (Sauce and Marinade)

3 tablespoons pimenta moida1/4 cup cider vinegar1/2 teaspoon salt1/3 teaspoon pepper1 tablespoon garlic powder2 tablespoons hot paprika4 large fresh tuna steaks1/2 cup butter1 cup olive oil1/4 cup pimenta moida1/2 cup ketchup1/4 cup cider vinegar1/4 cup water2 tablespoons hot paprika1/2 teaspoon salt1/3 teaspoon pepper1 tablespoon garlic powderIn a large resealable plastic bag, mix 3 tablespoons pimenta moida, 1/4 cup cider vinegar, 1/2 teaspoon salt, 1/3 teaspoon pepper, 1 tablespoon garlic powder, and 2 tablespoons hot paprika. Place tuna steaks in the bag, seal, and gently shake to coat. Marinate in the refrigerator 1 1/2 to 3 hours. Melt the butter and heat the olive oil in a large, heavy cast iron skillet over medium-high heat. Discard marinade, and place tuna steaks in the skillet. Fry 2 1/2 minutes on each side, or until fish is easily flaked with a fork. Remove from skillet and drain on paper towels. Mix 1/4 cup pimenta moida, ketchup, 1/4 cup cider vinegar, water, 2 tablespoons hot paprika, 1/2 teaspoon salt, 1/3 teaspoon pepper, and 1 tablespoon garlic powder into the skillet. Scrape up browned bits, and cook sauce 3 minutes, or until slightly thickened. Scoop a portion of the sauce over the cooked fish to serve, and serve remaining sauce as a gravy for rice and potatoes. Amount Per Serving  Calories: 919 | Total Fat: 78.8g | Cholesterol: 138mg Powered by ESHA Nutrient Database

Portuguese Fresh Tuna (Sauce and Marinade)

Servings Per Recipe: 4

Amount Per Serving

Calories: 919

Total Fat: 78.8gCholesterol: 138mgSodium: 1320mgTotal Carbs: 11.9g    Dietary Fiber: 0.8gProtein: 41.5g VIEW DETAILED NUTRITION
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Meatloaf Recipes: Meatloaf Cordon Bleu

2 pounds extra-lean ground beef1 cup Italian seasoned bread crumbs1 small onion, chopped2 eggs, beaten1/8 teaspoon garlic powder1 teaspoon salt1 teaspoon pepper4 ounces thinly sliced cooked ham4 ounces provolone cheese, slicedPreheat the oven to 350 degrees F (175 degrees C). In a medium bowl, mix together the ground beef, bread crumbs, eggs, and onion. Season with garlic powder, salt and pepper. Pat the meat mixture out onto a piece of waxed paper, and flatten to 1/2 inch thick. Lay slices of ham onto the flattened meat, and top with slices of cheese. Pick up the edge of the waxed paper to roll the flattened meat up into a log. Remove waxed paper, seal the ends and seam, and place the loaf into a 9x5 inch loaf pan. Bake for 1 hour and 15 minutes in the preheated oven, or until the loaf is no longer pink inside. Amount Per Serving  Calories: 376 | Total Fat: 20.9g | Cholesterol: 154mg Powered by ESHA Nutrient Database

Servings Per Recipe: 8

Amount Per Serving

Calories: 376

Total Fat: 20.9gCholesterol: 154mgSodium: 878mgTotal Carbs: 11.4g    Dietary Fiber: 0.7gProtein: 33.6g VIEW DETAILED NUTRITION
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Meatless Main Dishes: Tofu Parmigiana

1/2 cup seasoned bread crumbs5 tablespoons grated Parmesan cheese2 teaspoons dried oregano, dividedsalt to tasteground black pepper to taste1 (12 ounce) package firm tofu2 tablespoons olive oil1 (8 ounce) can tomato sauce1/2 teaspoon dried basil1 clove garlic, minced4 ounces shredded mozzarella cheeseIn a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper. Slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides. Heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side. Combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8 inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan. Bake at 400 degrees F (205 degrees C) for 20 minutes. Amount Per Serving  Calories: 357 | Total Fat: 21.5g | Cholesterol: 24mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 357

Total Fat: 21.5gCholesterol: 24mgSodium: 841mgTotal Carbs: 18.8g    Dietary Fiber: 3.9gProtein: 25.7g VIEW DETAILED NUTRITION
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Reviewed on May 10, 2004 by TORONTOIS    This recipe was fantastic! I was skeptical, since I have had dubious success with tofu in the past, but this turned out perfectly. After reading the reveiws, I sliced the tofu to 1/4 inch thickness, pressed the slices with paper towel to absorb moisture, froze for 30 minutes on a cookie sheet, then removed and dipped in flour, then egg, then crumbs. Rather than frying, I baked the tofu at 350 degrees for 15 minutes each side, on a cookie sheet rubbed lightly with olive oil. The pieces did not break, and came out crispy and delicious. I then layered the ingredients as follows in a large loaf pan: tomato sauce, half the tofu, half the cheese, repeat. For those who are interested in macronutrient composition, this came out as 30% protein, 30% carbs, 40% fat (with low fat cheese and baked, not fried). It was perfect, and, yes, my carnivorous boyfriend loved it. Would be great for guests, as the breading and assembly can be done ahead. Was this review helpful? [ YES ]
241 users found this review helpful This recipe was fantastic! I was skeptical, since I have had dubious success with tofu in the...

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Casserole Recipes: Rice with Goodies

3 cups water1 1/2 cups uncooked white rice3 slices bacon1/2 onion, chopped2 stalks celery, diced1 carrot, chopped1/2 cup peas1 cup fresh mushrooms, sliced1/2 cup slivered almonds1/2 cup raisins1 Granny Smith apple - peeled, cored and diced1 cup cooked, chopped turkey meat1 teaspoon chicken soup base3 tablespoons soy sauce1/2 cup chopped parsleyground black pepper to tasteIn a medium saucepan bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Mix the onion, celery, carrot, peas, mushrooms, almonds, raisins and apple into the skillet. Slowly cook and stir over medium heat until tender. Mix in the turkey, chicken soup base, soy sauce, parsley and pepper. Mix in the rice. Serve hot. Amount Per Serving  Calories: 209 | Total Fat: 7g | Cholesterol: 14mg Powered by ESHA Nutrient Database

Servings Per Recipe: 12

Amount Per Serving

Calories: 209

Total Fat: 7gCholesterol: 14mgSodium: 389mgTotal Carbs: 28.6g    Dietary Fiber: 2.2gProtein: 8.4g VIEW DETAILED NUTRITION
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Pizza Recipes: New York Style Pizza

1 teaspoon active dry yeast2/3 cup warm water (110 degrees F/45 degrees C)2 cups all-purpose flour1 teaspoon salt2 tablespoons olive oil1 (10 ounce) can tomato sauce1 pound shredded mozzarella cheese1/2 cup grated Romano cheese1/4 cup chopped fresh basil1 tablespoon dried oregano1 teaspoon red pepper flakes2 tablespoons olive oilSprinkle the yeast over the surface of the warm water in a large bowl. Let stand for 1 minute, then stir to dissolve. Mix in the flour, salt and olive oil. When the dough is too thick to stir, turn out onto a floured surface, and knead for 5 minutes. Knead in a little more flour if the dough is too sticky. Place into an oiled bowl, cover, and set aside in a warm place to rise until doubled in bulk. Preheat the oven to 475 degrees F (245 degrees C). If using a pizza stone, preheat it in the oven as well, setting it on the lowest shelf. When the dough has risen, flatten it out on a lightly floured surface. Roll or stretch out into a 12 inch circle, and place on a baking pan. If you are using a pizza stone, you may place it on a piece of parchment while preheating the stone in the oven. Spread the tomato sauce evenly over the dough. Sprinkle with oregano, mozzarella cheese, basil, Romano cheese and red pepper flakes. Bake for 12 to 15 minutes in the preheated oven, until the bottom of the crust is browned when you lift up the edge a little, and cheese is melted and bubbly. Cool for about 5 minutes before slicing and serving. Amount Per Serving  Calories: 719 | Total Fat: 36.6g | Cholesterol: 88mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 719

Total Fat: 36.6gCholesterol: 88mgSodium: 1833mgTotal Carbs: 56.7g    Dietary Fiber: 3.6gProtein: 40.3g VIEW DETAILED NUTRITION
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Ribs: Not Your Every Day Smoked Pork Spare Ribs

6 pounds pork spareribsDry rub:1/2 cup packed brown sugar2 tablespoons chili powder1 tablespoon paprika1 tablespoon freshly ground black pepper2 tablespoons garlic powder2 teaspoons onion powder2 teaspoons kosher salt2 teaspoons ground cumin1 teaspoon ground cinnamon1 teaspoon jalapeno seasoning salt (optional)1 teaspoon cayenne pepperMop Sauce:1 cup apple cider3/4 cup apple cider vinegar1 tablespoon onion powder1 tablespoon garlic powder2 tablespoons lemon juice1 jalapeno pepper, finely chopped (optional)3 tablespoons hot pepper saucekosher salt and ground black pepper to taste2 cups wood chips, soakedIn a medium bowl, mix together the brown sugar, chili powder, paprika, black pepper, 2 tablespoons garlic powder, 2 teaspoons onion powder, kosher salt, cumin, cinnamon, jalapeno seasoning, and cayenne pepper. Rub generously onto the pork spareribs. Cover, and refrigerate for at least 4 hours, or overnight. Prepare an outdoor grill for indirect heat, or preheat a smoker to 250 degrees F (120 degrees C). While the grill heats up, prepare the mop sauce. In a medium bowl, stir together the apple cider, apple cider vinegar, 1 tablespoon onion powder, 1 tablespoon garlic powder, lemon juice, jalapeno, hot pepper sauce, salt and pepper. When the coals are gray and ashed over, place 2 handfuls of soaked woodchips directly on them. Place the ribs on the grill grate bone side down. Cover, and cook for 3 1/2 to 4 hours. Add more coals as needed. Baste with the mop sauce, and throw handfuls of soaked woodchips onto the coals every hour. Keep the temperature of the grill or smoker from going below 225 degrees F (110 degrees C). Ribs are done when the rub has created a wonderful crispy blackened 'bark', and the meat has pulled away from the bone. Discard any leftover mop sauce. Amount Per Serving  Calories: 927 | Total Fat: 61.1g | Cholesterol: 240mg Powered by ESHA Nutrient Database

Not Your Every Day Smoked Pork Spare Ribs

Servings Per Recipe: 6

Amount Per Serving

Calories: 927

Total Fat: 61.1gCholesterol: 240mgSodium: 1506mgTotal Carbs: 32.5g    Dietary Fiber: 2.6gProtein: 59.4g VIEW DETAILED NUTRITION
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Tacos, Burritos, and Enchiladas: Dee's Roast Pork for Tacos

4 pounds pork shoulder roast2 (4 ounce) cans diced green chilies, drained1/4 cup chili powder1 teaspoon dried oregano1 teaspoon taco seasoning2 teaspoons minced garlic1 1/2 teaspoons salt, or to tastePreheat the oven to 300 degrees F (150 degrees C). Place the roast on top of a large piece of aluminum foil. In a small bowl, stir together the green chiles, chili powder, oregano, taco seasoning and garlic. Rub onto the roast. Wrap foil around the roast so that it is completely covered, using additional aluminum foil if necessary. Place on top of a roasting rack in a baking dish, or place a cookie sheet on an oven rack below to catch any leaks. Roast the meat for 3 1/2 to 4 hours in the preheated oven, until falling apart. Remove from the oven, and shred into small pieces using two forks. Season with salt to taste. Amount Per Serving  Calories: 207 | Total Fat: 14.6g | Cholesterol: 60mg Powered by ESHA Nutrient Database

Servings Per Recipe: 12

Amount Per Serving

Calories: 207

Total Fat: 14.6gCholesterol: 60mgSodium: 600mgTotal Carbs: 2.8g    Dietary Fiber: 1.2gProtein: 15.9g VIEW DETAILED NUTRITION
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Roast: Bottom Round Roast with Onion Gravy

6 onions, sliced1 (4 pound) bottom round roastsalt and pepper to taste1 bay leaf1 tablespoon white vinegar1 tablespoon all-purpose flour1 cup waterPlace sliced onions in the bottom of a Dutch oven or stock pot. Season the roast with salt and pepper, and place on top of the onions. Add the vinegar and bay leaf to the pan, and heat over high heat to get it simmering. Reduce heat to low, cover, and simmer for 3 to 4 hours. Try not to take the lid off while cooking. When the roast is done, remove it from the pan to a serving platter. Mix the flour into the water, and pour into the drippings from the roast. Simmer over medium heat, stirring frequently until thickened. Carve roast, and serve with the pan gravy. Amount Per Serving  Calories: 413 | Total Fat: 22.5g | Cholesterol: 127mg Powered by ESHA Nutrient Database

Bottom Round Roast with Onion Gravy

Servings Per Recipe: 6

Amount Per Serving

Calories: 413

Total Fat: 22.5gCholesterol: 127mgSodium: 169mgTotal Carbs: 11.3g    Dietary Fiber: 1.9gProtein: 39.3g VIEW DETAILED NUTRITION
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Reviewed on Jan. 10, 2007 by Gina    I made this in my crock pot. Cooked on high for 1st hour then on low for 3 hours. I took some of the other peoples suggestions and did the following: using a 3 pound roast - only 2 medium onions, cider vinegar, added 2 garlic cloves and some leftover fresh mushrooms. I rolled the roast in a misture of rosemary, ground black pepper and a little garlic powder first, then browned on all sides in a little olive oil in a iron skillet first, turned over once while cooking. When roast was done I took it out and added 2 TBSP flour to about 1 1/2 cups water (put in tupperware container and shook up first)then added to gravy on high, stirring occasionally, also added a beef bouillion cube for flavor (it was a little bland before adding this). I broke up the meat and added back to crock pot once gravy was ready and served with mashed potatoes. It was very yummy, not dry at all, and my whole (very picky) family loved it!!!!! I will make this again. Was this review helpful? [ YES ]
315 users found this review helpful I made this in my crock pot. Cooked on high for 1st hour then on low for 3 hours. I took... Reviewed on Jul. 26, 2007 by phyllis    This was really good, with dark, rich gravy. I had to make some adjustments, though. I put a tiny bit of oil under the onions, and after the meat had browned good on all sides to make the "brown bits", I added at least 2 cups of water for the roast to simmer in. Since it's a bottom round, I wanted to be sure it was tender. Was this review helpful? [ YES ]
127 users found this review helpful This was really good, with dark, rich gravy. I had to make some adjustments, though. I put a... I used 2 onions, 3 tbls balsamic vinegar, garlic powder, salt, pepper for a 2 lb roast in a crockpot on high for 5 hours. I made the gravy using 2 tbls flour because of extra liquid. I sliced the beef, layered the onions over it, and spooned the gravy over it all. We ate it with rice but my family would love to try it again over egg noodles. Was this review helpful? [ YES ]
57 users found this review helpful I used 2 onions, 3 tbls balsamic vinegar, garlic powder, salt, pepper for a 2 lb roast in a...

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Pesto Recipes: Creamy Pesto Chicken

1 tablespoon extra virgin olive oil4 skinless, boneless chicken breast halves - cut into strips4 large cloves garlic, sliced3 1/2 tablespoons sherry1/4 cup pine nuts1/2 cup chopped fresh basil1 (8 ounce) container reduced fat sour cream3 tablespoons grated Parmesan cheeseground black pepper to tasteHeat the olive oil in a skillet over medium heat, and cook the chicken for about 5 minutes, until lightly browned. Mix the garlic and sherry into the skillet. Cook and stir until all the liquid has been reduced and the chicken is no longer pink and juices run clear. Mix the pine nuts into the skillet, and cook 2 to 3 minutes over medium heat. Reduce the heat to low, and mix in the basil, sour cream, Parmesan cheese, and pepper. Continue cooking until heated through. Amount Per Serving  Calories: 311 | Total Fat: 17.9g | Cholesterol: 86mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 311

Total Fat: 17.9gCholesterol: 86mgSodium: 210mgTotal Carbs: 7.7g    Dietary Fiber: 0.6gProtein: 28.6g VIEW DETAILED NUTRITION
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Deep Fried: Idaho-Style Finger Steaks

1 egg2 cups buttermilk2 tablespoons grill seasoning, such as McCormick Montreal Steak Seasoning1/2 cup all-purpose flour1 1/2 pounds boneless beef sirloin steak, cut into 2 1/2 x 1/4 inch strips2 1/2 cups all-purpose flour2 teaspoons garlic powdersalt and pepper to taste3 cups canola oil for deep fryingBeat together the egg, buttermilk, grill seasoning, and 1/2 cup of flour in a large bowl until smooth. Add the beef, and toss until well coated. Cover with plastic wrap, and place into the refrigerator to marinate at least 2 hours. Sift 2 1/2 cups flour with the garlic powder, salt, and pepper into a large bowl. Remove steak strips from buttermilk batter and allow excess to drip off. Dredge each piece with seasoned flour and place onto a baking sheet. Place in the freezer and freeze until firm, 1 hour to overnight. Heat oil to 370 degrees F (185 degrees C) in a deep fryer or cast iron skillet. Drop a few frozen steak pieces into the hot oil and fry until golden brown on the outside, about 5 minutes. Do not overcrowd the frying oil, and do not allow the steak strips to thaw before they are fried. Once golden brown, remove to drain on a paper towel-lined plate. Amount Per Serving  Calories: 826 | Total Fat: 35.4g | Cholesterol: 149mg Powered by ESHA Nutrient Database

Servings Per Recipe: 4

Amount Per Serving

Calories: 826

Total Fat: 35.4gCholesterol: 149mgSodium: 1685mgTotal Carbs: 80.1g    Dietary Fiber: 2.8gProtein: 43.7g VIEW DETAILED NUTRITION
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Main Dish Salads: Kiki's Mexican Chicken Salad

2 1/2 cups shredded cooked chicken meat1/2 cup julienned carrots1/4 cup julienned red bell pepper1/4 cup julienned jicama1/4 cup julienned red onion2 (11 ounce) cans whole kernel corn, drained1 cup cherry tomatoes, halved3 avocados - peeled, pitted, and chopped2 tablespoons chopped fresh cilantro1/2 cup sour cream2/3 cup mayonnaise2 tablespoons fresh lemon juice1/2 teaspoon ground cumin1/2 teaspoon salt1/4 teaspoon pepper1 (1.25 ounce) package taco seasoning1 teaspoon hot pepper sauceIn a large bowl, gently mix the chicken, carrots, red bell pepper, jicama, red onion, corn, cherry tomatoes, avocados, and cilantro. In a separate bowl, mix the sour cream, mayonnaise, lemon juice, cumin, salt, pepper, taco seasoning, and hot pepper sauce. Pour over the salad, and toss to coat. Cover and refrigerate at least 1 hour before serving. Amount Per Serving  Calories: 607 | Total Fat: 43.6g | Cholesterol: 61mg Powered by ESHA Nutrient Database

Servings Per Recipe: 6

Amount Per Serving

Calories: 607

Total Fat: 43.6gCholesterol: 61mgSodium: 1140mgTotal Carbs: 37.8g    Dietary Fiber: 9.9gProtein: 22.1g VIEW DETAILED NUTRITION
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Stir Fry: Wild Rice and Asparagus Chicken Breasts

1 whole boneless, skinless chicken breast, cubed2 cups wild rice, cooked1/2 pound fresh asparagus3 tablespoons hoisin sauce4 tablespoons peanut oil1 tablespoon brown sugarCut asparagus into 3/4 inch to 1 inch pieces, discarding tough bottoms of spears. In a small bowl, mix together the hoisin sauce and brown sugar and set aside. Prepare rice OR reheat cooked rice and keep warm. Heat wok over medium high heat. When hot, dribble 1 tablespoon of oil around the rim. Stir fry asparagus for approximately 2 minutes. Remove from the wok and keep warm. Heat wok to high heat. Heat wok to high heat. Add 2 tablespoons of oil and the chicken pieces and stir fry until the chicken is no longer pink. Add the reserved asparagus and hoisin/sugar sauce and stir fry all together until pieces are coated with sauce. Serve over the hot rice. Amount Per Serving  Calories: 635 | Total Fat: 30g | Cholesterol: 69mg Powered by ESHA Nutrient Database

Wild Rice and Asparagus Chicken Breasts

Servings Per Recipe: 2

Amount Per Serving

Calories: 635

Total Fat: 30gCholesterol: 69mgSodium: 473mgTotal Carbs: 56.6g    Dietary Fiber: 5.9gProtein: 37.1g VIEW DETAILED NUTRITION
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