Carmelized Onion Chicken
(serves 4)
1 lb of chicken tenders1/2 t. salt
1/4 t. freshly ground pepper
1 t. olive oil
1/2 cup sliced onion
1/2 cup raspberry jam
1 T. red wine vinegar
1 T. low sodium soy sauce
1 t. minced ginger (I use a microplane to grate it when frozen)
1/2 t. dried rosemary
fresh rosemary to garnish
Directions:
1. Sprinkle chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add onion, and saute for 2 minutes. Add chicken to the pan, saute 8 minutes or until chicken is done. Remove onion and chicken from pan.
2. Add jam and remaining ingredients to pan; cook 2 minutes, stirring constantly with a whisk. Return chicken to pan; cook 4 minutes stirring occasionally.
Yield: each serving size is 3 ounces of chicken and 1 T. sauce
Broccoli Chinoise
1 lg bunch of broccoli (about 3 stalks)
1 T. sesame seeds
dressing:
2 T Sesame Oil
1/4 C. rice vinegar
1 T soy sauce (reduced sodium)
1/2 t. sugar
Freshly ground black pepper to taste
Red pepper flakes to taste
1. Cut the flowerets off the stalks, cut the stems on a slant into slices about 3/8 inch thick, and cut the flowerets into bite sized pieces. Place the broccoli in a steamer rack and steam until tender crisp (about 5 to 7 mins). Run under cold water when finished.
2. In a heavy skillet over medium heat, taost the sesame seeds until they are golden, shaking pan to avoid burning the seeds. Remove the seeds from the pan, and, when they are cool, sprinkle over broccoli.
3. Combine the dressing ingredients, and pour the dressing over the broccoli, tossing to mix the salad well.
In Good Health,
Krista
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