Korean grilled beef skewers
Makes 4 servings
Preparation time: 15 minutes; marinating time: 30 minutes to 2 hours
Cooking time: Less than 10 minutes
1 pound top sirloin beef steak, cut 1 inch thick
4 tablespoons hoisin sauce, divided
1/4 cup creamy peanut butter
2 tablespoons fresh lime juice
1/8 teaspoon crushed red pepper
1/4 cup water
Cut beef crosswise into 1/4-inch strips. Combine 2 tablespoons hoisin sauce and beef in medium bowl; toss to coat. Cover and refrigerate 30 minutes to 2 hours. Meanwhile, combine remaining 2 tablespoons hoisin sauce, peanut butter, lime juice and crushed red pepper. Stir in water. Set aside. Soak eight 10-inch bamboo skewers in water 10 minutes; drain. Thread beef, weaving back and forth, onto each skewer. Place skewers on rack in broiler pan so surface of beef is 2 to 3 inches from heat. Broil 4 to 5 minutes for medium rare to medium, turning once. Serve with peanut sauce.
Per serving: 232 calories, 25 grams protein, 12 grams fat (46 percent calories from fat), 3 grams saturated fat, 7 grams carbohydrate, 56 milligrams cholesterol, 159 milligrams sodium, 1 gram fiber.
Carb count: 0.5.
Glazed sage-roasted chicken
Makes 10 servings from a 5-pound bird
Preparation time: 15 minutes
Cooking time: 2 to 2 1/2 hours; standing time: 20 minutes
1 (5- to 7-pound) roasting chicken, giblets removed
2 bunches fresh sage
1 orange, quartered
1 (15-ounce) can apricot halves
1/2 cup orange juice concentrate
Heat oven to 350 degrees. Carefully slide your hand between skin and breast meat of chicken to loosen skin. Place 1 bunch sage leaves under skin. Place second bunch sage leaves and orange quarters into cavity of chicken. Tuck wing tips under and tie legs with kitchen string. Place on rack in roasting pan. Roast 2 to 2 1/2 hours or until thickest part of thigh registers 165 degrees. Meanwhile, drain apricots; reserve 1 cup juice. Discard remaining juice or store for another use. Mix apricot juice with orange juice concentrate; 1 hour into cooking time, pour mixture over chicken. Place apricots around chicken and continue roasting. Remove pan from oven, cover chicken loosely with foil and let stand 20 minutes before carving. Remove apricot halves and serve with chicken; remove skin and skim fat from drippings before serving.
NOTE: If necessary, add water to apricot juice to measure 1 cup.
Per serving (light meat): 219 calories, 34 grams protein, 4 grams fat (16 percent calories from fat), 1.1 grams saturated fat, 11 grams carbohydrate, 90 milligrams cholesterol, 81 milligrams sodium, 1 gram fiber. Carb count: 0.5.
Per serving (dark meat): 215 calories, 26 grams protein, 7 grams fat (31 percent calories from fat), 1.9 grams saturated fat, 11 grams carbohydrate, 139 milligrams cholesterol, 110 milligrams sodium, 1 gram fiber. Carb count: 0.5.
Chicken and potatoes au gratin
Makes 8 servings (4 servings per casserole)
Preparation time: less than 15 minutes
Cooking time: 1 hour
2 cups chopped or shredded cooked chicken
2 pounds frozen hash-browned potatoes, thawed
2 (10 3/4-ounce) cans condensed reduced-fat reduced-sodium cream of celery soup
1 cup reduced-fat sour cream
1 medium onion, chopped
2 cups shredded 50% light sharp cheddar cheese, divided
Heat oven to 350 degrees. Coat two 8-by-8-inch baking dishes with cooking spray. In a large bowl, combine chicken, potatoes, soup, sour cream, onion and 1 cup cheese. Divide and spoon into baking dishes. Divide and sprinkle remaining cheese over each casserole. Cover and bake 40 minutes. Uncover and bake another 20 minutes or until cheese is browned. Serve one casserole; cover and refrigerate second dish for another meal.
Per serving: 318 calories, 23 grams protein, 12 grams fat (33 percent calories from fat), 6.3 grams saturated fat, 32 grams carbohydrate, 64 milligrams cholesterol, 495 milligrams sodium, 3 grams fiber. Carb count: 2.