Monthly Archives: February 2012

Maple Syrup…. PTGSLM

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I saw a recipe for Maple Glazed Chicken with Sweet Potatoes. I made this for dinner Monday exactly as the recipe instructed… except I didn’t have any sweet potatoes so I used some dirty smashed red potatoes instead. I also did not have any chicken tenders so I butterfly grilled two chicken breasts which were dusted with Montreal Steak Seasoning®. I used a little less sliced green onions except they were white and I added equal amounts of thinly sliced green and red peppers and I used EVO instead of vegetable oil. Other than that from the subheading “Directions” on down I followed this recipe to the letter.

Ingredients

  • 1 1/2 pounds sweet potatoes, peeled and cut into 1-inch pieces
  • 1 pound chicken tenders
  • 2 teaspoons steak seasoning (such as Montreal Steak Seasoning(R))
  • 2 tablespoons vegetable oil
  • 1/2 cup maple syrup
  • 1/2 cup sliced green onions

Directions

  1. Place the sweet dirty smashed red potatoes into a large pot and cover with water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam dry for a minute or two. Mash the potatoes, and set aside.
  2. Sprinkle butterflied chicken tenders breasts with steak seasoning; heat the oil in a large skillet over medium heat, and cook the chicken tenders breasts until the meat is lightly browned and no longer pink inside, 5 to 8 minutes per side. Remove the chicken, and set aside. Stir the maple syrup into the skillet, scraping up and dissolving any browned flavor bits from the skillet and stir in the green white onions and green and red peppers. Bring to a boil, simmer for 2 minutes,
  3. To serve, place the sweet dirty smashed red potatoes onto a plate serving platter, top with the chicken tenders breasts  onion and peppers, and pour the maple sauce over the chicken.

Nutritional Information

  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 441
  • Dietary Fiber: 5.5g
  • Protein: 26.5g
  • Fat: 9.8g
  • Carbohydrates: 62.1g
  • Sodium: 614.2mg
  • Cholesterol: 64.6mg

Eat Healthier, Eat Well

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As millions of others do every year, I made a February 15th resolution to start eating healthier. A friend of mine told me to watch what I eat and I responded I watch every bite of everything I eat as it approaches my mouth. So through an exhaustive 45 second internet search I found dozens of websites with great looking meals andrecipes. Here’s to long life and February 15th resolutions!!

This meal comes to us from EatingWell.com. I skipped the coffee (not everyone here is a coffee lover, go figure) and halved the ingredients, except the rub.

INGREDIENTS

  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt, or to taste
  • 3/4 teaspoon coarsely ground pepper, plus more to taste
  • 1 pound boneless top sirloin steak, trimmed of fat
  • 3 cloves garlic, peeled, 1 halved and 2 minced
  • 3 teaspoons canola oil, or extra-virgin olive oil, divided
  • 2 red bell peppers, thinly sliced
  • 1 medium white onion, halved lengthwise and thinly sliced
  • 1 teaspoon brown sugar
  • 1/2 cup brewed coffee, or prepared instant coffee
  • 1/4 cup balsamic vinegar
  • 4 cups watercress sprig

PREPARATION

  1. Mix cumin, coriander, chili powder, salt and 3/4 teaspoon pepper in a small bowl. Rub steak with the cut garlic. Rub the spice mix all over the steak.
  2. Heat 2 teaspoons oil in a large heavy skillet, preferably cast iron, over medium-high heat. Add the steak and cook to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to a cutting board and let rest.
  3. Add remaining 1 teaspoon oil to the skillet. Add bell peppers and onion; cook, stirring often, until softened, about 4 minutes. Add minced garlic and brown sugar; cook, stirring often, for 1 minute. Add coffee, vinegar and any accumulated meat juices; cook for 3 minutes to intensify flavor. Season with pepper.
  4. To serve, mound 1 cup watercress on each plate. Top with the sauteed peppers and onion. Slice the steak thinly across the grain and arrange on the vegetables. Pour the sauce from the pan over the steak. Serve immediately.

NUTRITION

Per serving: 226 calories; 12 g fat ( 3 g sat , 5 g mono ); 60 mg cholesterol; 12 g carbohydrates; 1 g added sugars; 26 g protein; 3 g fiber; 216 mg sodium; 606 mg potassium.