Recipes of the Week 7/19/09

by Alison on July 23, 2009

Peanut Chicken Soba Salad

Serves 4
Points 6 per serving
Cook time 20 minutes

Ingredients

  • 2 cups water
  • 1 pound boneless, skinless chicken breasts
  • 4 black peppercorns
  • bay leaf
  • 1 Tbsp rice vinegar
  • 2 Tbsp roasted peanut oil
  • 2 tsp low sodium soy sauce
  • 1 tsp honey
  • 1 tsp chili garlic sauce
  • 1/2 tsp salt
  • 2 cups cooked soba noodles (about 4 oz uncooked)
  • 1 cup grated carrot
  • 1/2 cup thinly sliced green onions
  • 1/4 cup minced red onion
  • 1/4 cup chopped fresh basil
  • 2 Tbsp chopped unsalted, dry roasted peanuts
  • lime wedges (optional)

Directions

Combine first 4 ingredients in a medium saucepan, bring to a boil. Cover, remove from heat, and let stand 15 minutes or until chicken is done. Remove chicken from pan, and discard peppercorns, bay leaf and cooking liquid. Shred chicken, place in a large bowl.

Combine vinegar and next 5 ingredients (through salt), stirring with a whisk. Pour over shredded chicken; let stand 5 minutes. Add soba noodles and the next 4 ingredients (through basil) to chicken mixture, and toss well. Sprinkle with peanuts. Garnish with lime wedges, if desired.

Nutrition Facts

Nutritional Analysis per Serving (approximate)
Serving size: 1 cup
Calories 265
Total fat 10g
Saturated fat 2g
Protein 24g
Carbohydrates 20 g
Fiber 2.5g

This dish ended up tasting fabulous. Might be a bit on the light side for dinner (I served it with stir fried bok choy) but it would make a fantastic lunch. Tastes great hot and cold.

Peanut Chicken Soba Salad

Savory Chicken Couscous

Serves 6
Points 7 per serving
Cook time 1 hour 15 minutes (much of it walk away time)

Ingredients

  • 1 3/4 pound boneless skinless chicken thighs
  • 1 Tbsp olive oil
  • 2 large onions sliced
  • 4-6 garlic cloves (to taste) minced or put through a press
  • 2 carrots, sliced
  • 2 turnips, peeled and diced
  • 2 celery stalks, sliced
  • 1 tsp ground cumin
  • 1 tsp ground ginger
  • 1 tsp ground tumeric
  • 1 bay leaf
  • 1 cup dry white wine
  • 2 1/2 cups defatted chicken stock
  • salt
  • 1 tsp paprika
  • 1 cup chickpeas
  • 1/4 tsp saffron
  • 1/2 pound zucchini, sliced
  • 3-4 Tbsp fresh lemon juice (more to taste)
  • freshly ground black pepper
  • cayenne pepper
  • 1/4 cup chopped cilantro
  • 2 Tbsp chopped fresh parsley
  • 3 cups cooked whole wheat couscous

Directions

Heat the olive oil in a large pot over medium heat and sauté the onions and garlic, stirring, until the onions are tender, about 5-10 minutes. Add the carrots, turnips and celery, and sauté another couple of minutes.

Add the chicken, cumin, ginger, tumeric, bay leaf, white wine, chicken stock, and salt to taste; stir together and bring to a simmer. Simmer gently for 45 minutes to an hour, stirring occasionally, until the chicken is very tender. Add the paprika, chick peas, saffron, zucchini, and lemon juice; simmer another 15 minutes, until the zucchini is tender but still bright green. Taste and add salt, pepper and cayenne to taste. Stir in the cilantro and parsley just before serving.

Ladle the chicken and vegetables and some of the broth over each plate of couscous, being careful not to drown the couscous in broth. Leave enough broth in the pot so each person can get an extra ladleful to mix with spic harissa and ladle over the couscous.

To season with the harissa, stir a very small spoonful into a ladleful of broth and spoon over the couscous (1/8 tsp in a ladleful of broth will be mildly hot, 1/4 tsp will be hot, and more will be very hot.)

Nutrition Facts

Nutritional Analysis per Serving (approximate)
Calories 355
Total fat 6g
Saturated fat 2.5g
Protein 25g
Carbohydrates 50 g
Fiber 4g

Harissa

Makes about 1/3 cup
Points 1 per serving

Ingredients

  • 1 oz dried hot red chili peppers
  • 1 tsp caraway seeds
  • 1/2 tsp cumin seeds
  • 1 tsp coriander seeds
  • 3 garlic gloves, peeled
  • 1/4 tsp salt
  • 1 Tbsp water
  • 4 Tbsp olive oil

Directions

Place the dried peppers in a bowl and pour on hot water to cover. Let soak for at least 1 hour. Meanwhile, grind the spices together in a spice mill.

Drain the peppers, pat dry with paper towels, and chop. Then grind or mash together with the garlic, spices, and salt in a spice mill or mortar and pestle until you have a thick paste. Add the water and 3 tablespoons of teh olive oil, mix well, and transfer to a jar. Spoon the remaining olive oil over the top, cover tightly, and refrigerate. It will keep for months.

Nutrition Facts

Nutritional Analysis per Serving (approximate)
Calories 35
Total fat 4g
Protein 0g
Carbohydrates 1 g
Fiber 0g

I love this recipe. I have been using it for almost 15 years. I got it from Mediterranean Light by Martha Rose Shulman. It’s pretty easy to prepare once you have done all the chopping. It also re-heats very well.

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