Beef and Broccoli Bowl Wednesday, Nov 6 2013 

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1/4 cup lower-sodium soy sauce
1 tablespoon cornstarch
1 tablespoon hoisin sauce
1 (12-ounce) boneless sirloin steak, cut into thin strips
2 teaspoons canola oil
2 cups broccoli florets
1 cup vertically sliced red onion
1 cup chopped carrot
1/2 cup water
2 teaspoons dark sesame oil
1/3 cup sliced green onions

Cook rice according to the package directions.

Combine soy sauce, cornstarch, and hoisin in a medium bowl. Add beef; toss to coat. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Remove beef, reserving marinade. Add beef to pan; cook 2 minutes or until browned, stirring occasionally. Remove beef from pan. Add broccoli and next 4 ingredients (through sesame oil) to pan; cook 4 minutes or until broccoli is crisp-tender, stirring occasionally. Add reserved marinade to pan; bring to a boil. Cook 1 minute. Add beef to pan; cook 1 minute or until thoroughly heated. Sprinkle with green onions. Serve over rice.

Cooking Light, October 2012, page 30



Salt and Pepper Shrimp with Thai Fried Rice Thursday, Feb 7 2013 

hands-on time 30 minutes, total time 30 minutes, serves 4 to 6

1 pound frozen peeled and deveinedlarge shrimp
Kosher salt and pepper
4 tablespoons olive oil
1 small onion, chopped
1 tablespoon finely chopped ginger
4 cups frozen or day-old cooked rice
1/2 cup frozen peas
3 ounces Spanish chorizo (cured sausage), chopped (optional)
4 eggs, lightly beaten
1 teaspoon sesame oil
1 tablespoon soy sauce
1 bunch scallions, trimmed and sliced

Heat oven to 450 degrees. On a rimmed baking sheet, toss the shrimp with 3/4 teaspoon salt, 3/4 teaspoon pepper, and 1 tablespoon of the olive oil. Roast the shrimp until bright pink and cooked through, 15 minutes. Heat the remaining olive oil in a large skillet over medium-high heat. Add the onion and ginger and cook for 2 minutes. Add the rice and cook, stirring occasionally, until it begins to brown and crisp. 6 to 8 minutes. Stir in the peas and chorizo, if using, and cook for 2 minutes. Reduce heat to medium. Make a space in the center of the rice and pour in the eggs, sesame oil, soy sauce, and scallions. Scramble the eggs until set, then stir them into the rice. Divide among bowls and serve with the shrimp.

Real Simple, February 2008, Page 170

Caribbean Grilled Chicken with Tropical Rice Pilaf Wednesday, Jan 25 2012 


½ cup olive oil
6 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon ground allspice
¼ teaspoon ground cinnamon
Salt and pepper
4 boneless, skinless chicken breasts (about 1½ pounds)
2 mangos, peeled and cut into 1½-inch cubes
1½ cups white rice
2¼ cups water
¼ cup chopped fresh parsley

Whisk oil, garlic, cumin, chili powder, allspice, cinnamon, 1 teaspoon salt, and 1/2 teaspoon pepper together in large bowl. Toss 1/4 cup marinade mixture with chicken, and half of mango pieces (citing largest pieces). Thread marinated mango pieces onto four 14—inch metal skewers. Transfer chicken breasts and skewered mango pieces to plate and season with salt and pepper.

Heat additional 3 tablespoons marinade mixture in large saucepan over medium—high heat. Add rice and cook, stirring, until rice is opaque. about 3 minutes. Add water and 1 teaspoon salt, bring to boil, reduce heat to simmer, cover, and cook until water is absorbed and rice is tender, about 20 minutes. Meanwhile, grill chicken breasts and mango skewers over hot fire until chicken registers 160 degrees and mangos are charred, about 6 minutes per side (for each). Transfer to platter and tent with foil.

Chop remaining mango into small pieces, and toss with rice and parsley. Season with salt and pepper. Drizzle remaining marinade over chicken. Serve with rice pilaf.

30-minute Suppers Magazine, Summer 2011, Page 14


Crab and Vegetable Gumbo Wednesday, Jul 13 2011 

3 tablespoons butter
1 cup chopped onion
1/3 cup chopped carrot
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
1/2 teaspoon black pepper
1/4 teaspoon garlic powder
1 celery stalk, sliced
2 cups fat-free, lower-sodium chicken broth
1 (16-ounce) package frozen gumbo blend vegetables
1 cup water
2 tablespoons all-purpose flour
1 (8-ounce) container crab claw meat, shell pieces removed
2 cups hot cooked long-grain white rice

1. Melt butter in a Dutch oven over medium heat; cook 2 minutes or until lightly browned. Add onion and next 7 ingredients (through celery); cook 4 minutes, stirring occasionally.

2. Increase heat to medium-high. Add chicken broth and vegetable blend. Combine 1 cup water and flour, stirring well; stir into broth mixture. Bring to a boil. Reduce heat, and simmer for 18 minutes. Add crab, and simmer for 2 minutes. Serve over rice.

Yield: 4 servings (serving size: 11/2 cups gumbo and 1h cup rice).

Cooking Light, December 2010, page 176

Cajun Chicken & Shrimp Wednesday, Jul 13 2011 


2 each chicken drumsticks and thighs (1 1/4 lb), skin removed, if desired
1 large onion, sliced
1 large pepper, cut in thin strips
4 oz andouille or other smoked sausage, sliced 1/4 in. thick
1/2 cup sliced celery
2 cups water
1 cup uncooked rice
1/4 tsp each Cajun seasoning, dried thyme and salt
8 oz large peeled raw shrimp
1 cup frozen cut okra

1. Coat a large nonstick skillet with nonstick spray. Heat over medium-high heat. Add chicken and cook, turning once, 5 minutes or until browned.

2. Add onion, pepper, sausage and celery; sauce 3 minutes or until sausage is browned. Stir in water, rice and seasonings; bring to a boil.

3. Cover and simmer 15 minutes until chicken and rice are almost tender. Stir in shrimp and okra; cover and, stirring once or twice, cook 5 minutes or until chicken and shrimp are cooked through and rice and okra are tender. Serve your favorite hot sauce on the side.

Per serving (with skinned chicken): 415 cal, 34 g pro, 47 g car, 4 g fiber, 9 g fat (3 g sat fat), 154 mg chol, 559 mg sod

Women’s Day recipe card

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