Dinner Recipes

[Manfred_Man]

Apricot Chicken
(makes 8 servings)

8 skinless, boneless chicken breasts
1-1/3 cups apricot preserves
2 tbsp distilled white vinegar
2 tbsp brown sugar

- preheat oven to 350 degrees F (175 degrees C)
- place the chicken breasts in a 9x13 inch baking dish
- combine the apricot preserves, vinegar and brown sugar
- pour the preserve mixture over the chicken, cover & bake for 50 minutes
- remove cover & bake for 10 more minutes

Calories: 280; Total Fat: 1.5g; Cholesterol: 68mg; Sodium: 78mg; Total Carbs: 39g; Dietary Fibre: 0g; Protein: 27.2g

[Manfred_Man]

Apricot Chicken 2
(makes 8 servings)

8 skinless, boneless chicken breasts
18 ozs low-sodium chicken broth
1-1/2 cup apricot preserves (or substitute with orange marmalade)
2 tbsp light soy sauce
2 tbsp cornstarch
2 tbsp water

- spray a large skillet with non-stick cooking spray
- brown chicken in heated skillet
- add chicken broth, jam and soy sauce
- simmer for 20 minutes or until chicken is done (no longer pink in the centre)
- remove chicken from skillet
- add 1 tbsp cornstarch & 1 tbsp water to sauce to thicken (equal amounts more of each if you like it thicker)
- return chicken to skillet & turn to coat thoroughly with sauce

Calories: 301; Total Fat: 2.3g; Cholesterol: 83mg; Sodium: 233mg; Total Carbs: 35.4g; Dietary Fibre: 0g; Protein: 33.8g

[Manfred_Man]

Baked Chicken & Peaches
(makes 8 servings)

8 skinless, boneless chicken breast
1 cup brown sugar
4 fresh peaches - peeled, pitted & sliced
1/8 tsp ground ginger
1/8 tsp ground cloves
2 tbsp fresh lemon juice

- preheat oven to 350 degrees F (175 degrees C)
- lightly grease a 9"x13" baking dish
- place chicken in the prepared baking dish, and sprinkle with 1/2 cup of brown sugar
- place peach slices over chicken, then sprinkle with remaining 1/2 cup brown sugar, ginger, cloves & lemon juice
- bake for about 30 minutes in the preheated oven, basting often with juices, until chicken is cooked through & juices run clear

Calories: 244; Total Fat: 2.8g; Cholesterol: 67mg; Sodium: 71mg; Total Carbs: 29.4g; Dietary Fiber: 0g; Protein: 24.5g

[Manfred_Man]

Baked Honey Mustard Chicken Breast
(makes 8 servings)

8 skinless, boneless chicken breast
salt & pepper to taste
2/3 cup honey
2/3 cup prepared mustard
1-1/4 tsp dried basil
1-1/4 tsp paprika
3/4 tsp dried parsley
1/2 tsp cayenne pepper

- preheat oven to 350 degrees F (175 degrees C)
- sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9"x13" baking dish
- in a small bowl, combine the honey, mustard, basil, paprika, cayenne pepper & parsley
- mix well
- pour 1/2 of this mixture over the chicken & brush to cover
- bake in the preheated oven for 30 minutes
- turn chicken pieces & and brush with the remaining 1/2 of the honey mustard mixture
- bake for an additional 10-15 minutes, or until chicken is no longer pink & juices run clear
- let cool 10 minutes before serving


Calories: 231; Total Fat: 2.2g; Cholesterol: 68mg; Sodium: 312mg; Total Carbs: 25.3g; Dietary Fiber: 0.9g; Protein: 28.3g

[Manfred_Man]

Spicy Lemon Herb Chicken
(makes 8 servings)

8 skinless, boneless chicken breast
4 lemon
1/2 tsp cayenne pepper
1/2 tsp oregano
salt & pepper to taste
4 pinches dried oregano
8 sprigs fresh parsley, for garnish

- squeeze juice from 1/2 lemon on chicken
- season with salt to taste
- let sit while you heat oil in a small skillet over medium low heat

- when oil is hot, put chicken in skillet
- as you saute chicken, add juice from other 1/2 lemon, add cayenne pepper, oregano & pepper to taste
- saute for 5-10 minutes each side, or until juices run clear
- serve with parsley for garnish


Calories: 152; Total Fat: 1.9g; Cholesterol: 68mg; Sodium: 94mg; Total Carbs: 7.9g; Dietary Fiber: 3.7g; Protein: 28.8g

[Manfred_Man]

Tomato Alfredo Sauce with Artichokes
(makes 8 servings)

1-1/2 (14 ozs) cans artichoke hearts in water
3 tomatoes, chopped
2 onion, chopped
2 cups fresh sliced mushrooms
1 cup chopped fresh basil
1/2 tsp oregano
1/2 tsp thyme
1 cup whole milk
4 tbsp whole-wheat flour

- chop artichoke hearts & place in large skillet with juice
- thicken with flour & milk to desired consistency
- add onion, mushrooms, tomatoes, oregano, thyme & basil
- cook for a short time, leaving vegetables firm & tasty

- cook up a batch of your favourite pasta noodles
- rinse

- toss artichoke sauce on top of cooked pasta


Calories: 92; Total Fat: 1.1g; Cholesterol: 3mg; Sodium: 494mg; Total Carbs: 16.9g; Dietary Fibre: 4.2g; Protein: 5.1g

[Manfred_Man]

Raspberry Chicken Breasts
(makes 8 servings)

2 tbsp Montreal chicken seasoning
2 cloves garlic (crushed)
1/2 cup water
1/3 cup white wine vinegar
2 tsp cornstarch
1/2 cup raspberry preserves
8 boneless chicken breasts

- in a small saucepan, blend first 5 ingredients until cornstarch is completely dissolved
- bring to a boil, stirring constantly over medium heat until mixture thickens (about 4 minutes)
- add preserves
- stir until melted
- remove saucepan from burner & allow mixture to cool completely

- place chicken in a zip-loc bag
- reserve 1/3 cup marinade; pour remaining marinade over chicken
- close bag & turn to coat
- refrigerate 30 minutes

- remove chicken from marinade
- place on grill over medium heat
- grill 10-12 minutes or until done, turning occasionally & basting with reserved marinade


Calories: 186; Total Fat: 1.5g; Cholesterol: 66mg; Sodium: 539mg; Total Carbs: 15.2g; Dietary Fibre: 0.3g; Protein: 26.4g

[Manfred_Man]

Garlic Ranch Chicken
(makes 8 servings)

8 skinless, boneless chicken breasts
2 cups fat-free ranch dressing
1/4 cup chopped garlic
2 tbsp chopped fresh basil

- combine the dressing, garlic and basil in a large zip-loc bag
- add chicken pieces, turning them to coat
- squeeze out air and seal bag
- place in refrigerator for 1/2 hour
- preheat grill to medium heat
- grill chicken breasts for 6-8 minutes on each side, turning occasionally, until juices run clear when pierced with a fork


Calories: 232; Total Fat: 2.2g; Cholesterol: 69mg; Sodium: 779mg; Total Carbs: 22.7g; Dietary Fiber: 0.5g; Protein: 28g

[Manfred_Man]

Lemon Pepper Chicken
(makes 8 servings)

8 skinless, boneless chicken breast halves
1-1/4 teaspoons lemon pepper
1-1/3 pinches garlic powder
1-1/4 teaspoons onion powder

- preheat oven to 350 degrees F (175 degrees C)
- place chicken in a lightly greased 9"x13" baking dish
- season with lemon pepper, garlic powder & onion powder to taste
- bake in preheated oven for 15 minutes
- turn over chicken pieces & add more seasoning to taste
- bake for an additional 15 minutes, or until chicken is cooked through and juices run clear


Calories: 133; Total Fat: 2.8g; Cholesterol: 67mg; Sodium: 136mg; Total Carbs: 0.5g; Dietary Fiber: 0.1g; Protein: 24.6g

[Manfred_Man]

Montreal Grilled Chicken Breast
(makes 8 servings)

2 lbs boneless, skinless chicken breasts
1 tbsp Montreal chicken seasoning
1 cup mild salsa
2/3 cup apricot preserves
2 tbsp lemon juice
2 tsp chili powder

- sprinkle chicken with Montreal chicken seasoning
- in a small bowl, stir together salsa, preserves, lemon juice & chili powder
- grill chicken 6-7 minutes per side or until done
- brush with salsa mixture during the last 3 minutes of grilling


Calories: 204; Total Fat: 1.6g; Cholesterol: 66mg; Sodium: 306mg; Total Carbs: 20.4g; Dietary Fibre: 1.2g; Protein: 27g

[Manfred_Man]

Pineapple Chicken Tenders
(makes 8 servings)

1 cup pineapple juice
1/2 cup brown sugar
1/3 cup light soy sauce
1-1/2 lbs chicken breast tenderloins or strips
skewers

- in a small saucepan over medium heat, mix pineapple juice, brown sugar & soy sauce
- remove from heat just before the mixture comes to a boil
- place chicken tenders in a medium bowl
- cover with the pineapple marinade & refrigerate for at least 30 minutes

- preheat grill for medium heat
- thread chicken lengthwise onto wooden skewers
- lightly oil the grill grate
- grill chicken tenders for about 5 minutes per side, or until juices run clear


Calories: 160; Total Fat: 2.2g; Cholesterol: 52mg; Sodium: 333mg; Total Carbs: 14.9g; Dietary Fiber: 0.1g; Protein: 19.4g

[Manfred_Man]

Asian Salmon
(makes 8 servings)

2 lbs salmon filets, with skin
2 tbsp olive oil
2 tbsp rice vinegar
2 tbsp soy sauce
1 tbsp packed brown sugar
2 cloves garlic, minced
1 pinch ground black pepper
2 tbsp minced onion
1 tbsp sesame oil
2 cups long-grain white rice
1 tsp dried dill weed
4 cups water

- make several shallow slashes in the skinless side of the salmon filets
- place filets skin-side down in a glass baking dish
- in a medium bowl, whisk together the olive oil, rice vinegar, soy sauce, brown sugar, garlic, pepper, onion & sesame oil
- pour the liquid over the salmon, cover and refrigerate for 1 to 2 hours

- preheat the oven to 350 degrees F (175 degrees C)
- in a medium saucepan combine the rice, water & dill weed
- bring to a boil, then cook over medium low heat until rice is tender & water has been absorbed, about 20 minutes

- remove cover from salmon, and bake in the marinating dish for about 30 minutes, or until fish can be flaked with a fork
- serve salmon over the rice, and pour sauce over


Calories: 388; Total Fat: 12g; Cholesterol: 51mg; Sodium: 283mg; Total Carbs: 39.6g; Dietary Fibre: 0.7g; Protein: 27.9g

[Manfred_Man]

Leg Of Lamb
(makes 8 servings)

for rub:
2 tbsp finely minced garlic
2 tbsp peeled & finely minced fresh ginger
2 crushed small dry red chilies (or 1/2 tsp crushed red-pepper flakes)
1 tbsp ground cumin
1/4 cup extra-virgin olive oil
finely grated zest of 2 lemons
salt to taste
freshly ground black pepper to taste

1 bone-in leg of lamb (6-7 lbs)
1/2 cup fresh lemon juice
1/2 cup chicken broth

- combine the rub ingredients in a small bowl, then rub them into the lamb
- cover loosely & let rest for 4 hours at room temperature or overnight in the refrigerator

- preheat the oven to 400°F

- place the lamb in a shallow roasting pan
- pour the lemon juice & broth into the pan

- place the lamb in the oven & immediately reduce the temperature to 350°F
- roast the meat, basting occasionally, for 1 hour & 40 minutes for medium-rare meat, or until a thermometer inserted into the thickest part of the leg registers 140°F
(if you prefer the lamb less rare, roast it 10 minutes longer.)

- let the lamb rest for 10 minutes before carving
(internal temperature will rise as it rests)

390 calories, 3g carbohydrate, 42g protein, 21g fat, 135mg cholesterol

[Manfred_Man]

Sweet & Sour Pork
(makes 6 servings)

1 1/2 lbs pork tenderloin (cut into bit-sized pieces)
1 can (20 ozs) pineapple chunks in juice
1/2 cup brown sugar
4 tbsp corn starch
1/2 cup vinegar
2 tsp soy sauce
1/2 tsp salt
1 green bell pepper (cut into bit-sized pieces)
1 red bell pepper (cut into bit-sized pieces)
1 large onion (cut into bit-sized pieces)
6 cups steamed rice (preferably brown or wild rice)

- brown pork in a non-stick skillet
- add drained pineapple (save juice) & reduce heat
- combine brown sugar, cornstarch, pineapple juice, soy sauce, vinegar & salt in a small saucepan
- mix ingredients together & cook over low heat until thickened
- pour sauce over pork & continue to simmer until thickened
- add bell peppers & onion
- cook until heated thoroughly


Calories: 482; Total fat: 5g; Saturated fat: 2g; Cholesterol: 74mg; Sodium: 359mg; Carbohydrate: 79mg; Protein: 30g; Dietary fibre: 2g

[Manfred_Man]

Asian Vegetable Stir-Fry
(makes 4 servings)

1/4 cup honey
1/4 cup prepared stir-fry sauce
1/4 tsp crushed red pepper flakes
4 tsp peanut oil
2 cups small broccoli florets
2 cups small mushrooms
1 small onion, cut into wedges & separated
1 medium carrot, cut diagonally into 1/3" slices

- combine honey, stir-fry sauce & pepper flakes in a small bowl & set aside
- in a wok or large skillet, heat oil over medium-high heat, add vegetables & toss while cooking for about 2-3 minutes
- add sauce mixture & stir to coat vegetables
- serve as a side dish or over steamed rice as an entree


Calories: 157; Total fat: 5g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 549mg; Carbohydrate: 28g; Protein: 3g; Dietary fibre: 3g

[Manfred_Man]

Beef & Broccoli
(makes 4 servings)

1/2 lbs boneless beef sirloin or round steak
1 lb (approx 4 cups) broccoli florets, cut into small pieces
1 tsp cornstarch
1 tsp soy sauce
1 tsp sesame oil
1/4 cup fat-free, reduced sodium chicken broth
1 tsp olive oil
1 tbsp garlic, finely chopped
1 tsp ginger root, finely chopped
2 tbsp brown bean paste
4 cups steamed rice (preferably brown or wild rice)

- trim fat from beef & cut lengthwise into 2" strips
- then cut strips crosswise into thin slices & sprinkle with salt & white pepper
- place broccoli into 1" boiling water, heat to boiling & cook for 2 minutes
- drain broccoli & rinse with cold water
- mix cornstarch & soy sauce
- stir in sesame oil & broth

- spray a non-stick skillet with cooking spray & heat over medium-high heat until hot
- add beef & stir-fry about 2 minutes or until browned
- remove beef from skillet
- slightly cool skillet & wipe clean with paper towel
- add oil & rotate pan to coat all sides
- heat over medium-high heat
- add garlic, ginger root & bean paste
- stir-fry for 30 seconds
- stir in beef & broccoli, and then add liquid mixture
- cook & stir until sauce thickens

- serve over rice


Calories: 263; Total fat: 5g; Saturated fat: 1g; Cholesterol: 33mg; Sodium: 314mg; Carbohydrate: 36g; Protein: 18g; Dietary fibre: 2g

[Manfred_Man]

Ginger Chicken
(makes 6 servings)

1 1/2 tbsp sesame seeds, toasted
1 tbsp grated fresh ginger root
3 tbsp honey
3 tbsp sodium-reduced soy sauce
6 boneless, skinless chicken breasts

- combine sesame seeds, ginger, honey & soy sauce
- set marinade mixture aside
- place chicken between 2 sheets of wax paper & flatten to 1/4" thickness
- brush half of the marinade over the chicken
- coat grill rack with cooking spray & place grill over medium heat
- place chicken on grill & cook 8-10 minutes or until chicken is no longer pink in the centre, basting frequently with remaining marinade


Calories: 187; Total fat: 4g; Saturated fat: 1g; Cholesterol: 70mg; Sodium: 258mg; Carbohydrate: 10g; Protein: 26g; Dietary fibre: <1g

[Manfred_Man]

Cashew Nut Chicken
(makes 6 servings)

1 lb boneless, skinless chicken breasts cut into 1" strips
3/4 cup orange juice
1/3 cup honey
1/4 cup sodium-reduced soy sauce
1 tbsp cornstarch
1 tsp ground ginger
1 tsp garlic salt
1/2 tsp pepper
2 tsp olive oil
4 green onions, sliced
3 carrots, sliced into 1/4" slices
2 celery sticks, sliced into 1/4" slices
3/4 cup unsalted raw cashews
1/4 tsp cayenne pepper

- combine orange juice, soy sauce, honey, cornstarch & seasonings & mix well
- heat 1 tsp oil in large non-stick skillet or wok until it begins to smoke
- add vegetables, cayenne pepper & stir-fry until crisp-tender, about 2 minutes
- remove from skillet & set aside
- add remaining oil to skillet or wok & heat until it begins to smoke again
- add chicken & stir-fry until browned & tender
- add vegetables, cashews & sauce mixture & continue to cook until sauce is bubbly & thickened
- serve over rice


Calories: 299; Total fat: 11g; Saturated fat: 2g; Cholesterol: 44mg; Sodium: 823mg; Carbohydrate: 31g; Protein: 22g; Dietary fibre: 3g

[Manfred_Man]

Chinese Mandarin Chicken
(makes 6 servings)

2 boneless, skinless chicken breasts, cut into 1" strips
2 tsp sesame or olive oil
1 large red bell pepper, cut lengthwise into strips
1/2 lb mushrooms, sliced
1 cup celery, sliced
6 ozs Chinese pea pods
6 green onions, sliced
3/4 cup sodium-reduced chicken broth
1/4 cup honey
2 tbsp sodium-reduced soy sauce
1 tbsp vinegar
1 tbsp prepared mustard
5 tsp cornstarch
1 (12 ozs) can mandarin oranges, drained

- heat oil in a large non-stick skillet over medium heat until hot
- brown chicken in oil until no longer pink in the centre
- add red pepper, mushrooms, celery, pea pods & green onion
- cook until tender
- combine chicken broth, honey, soy sauce, mustard, vinegar & cornstarch and mix well
- add to chicken mixture & cook until thickened
- add oranges
- serve over hot cooked rice (preferably brown or wild rice)


Calories: 211; Total fat: 3g; Saturated fat: 1g; Cholesterol: 46mg; Sodium: 402mg; Carbohydrate: 26g; Protein: 22g; Dietary fibre: 3g

[Manfred_Man]

Korean-Style Beef
(makes 4 servings)

1 lb boneless beef toploin
1/4 cup sodium-reduced soy sauce
3 tbsp brown sugar
2 tsp sesame or olive oil
3 green onions, chopped
2 cloves garlic, chopped

- trim excess fat from beef & cut diagonally into thin slices (about 1/8" thick)
- mix remaining ingredients in medium glass bowl
- stir in beef & refrigerate for 30 minutes

- drain beef & discard marinade
- heat a wok or large skillet over medium heat until hot
- add beef & stir-fry 2-3 minutes or until browned
- serve with steamed rice (preferably brown or wild rice)


Calories: 269; Total fat: 4g; Saturated fat: 2g; Cholesterol: 52mg; Sodium: 731mg; Carbohydrate: 12g; Protein: 26g; Dietary fibre: 1g