Wednesday, July 20, 2011

Bibimbop



Bibimbop is a popular Korean one-dish lunch of piping hot rice, an assortment of vegetables, often a small bit of meat, and always an egg on top. Koreans like this spicy, so they usually add at least 2 tablespoons chile paste per serving after cooking. It's customary to stir everything together before eating; omit that step to taste each element independently.


Ingredients:

2 teaspoons low-sodium soy sauce
1/2 teaspoon minced peeled fresh ginger
1 garlic clove, minced
4 ounces eye of round or top round steak, thinly sliced
Cooking spray
1 cup (2-inch) julienne-cut carrot
1 cup (2-inch) julienne-cut English cucumber
1/2 teaspoon sesame seeds, toasted
1/2 teaspoon rice vinegar
1/8 teaspoon kosher salt
1/8 teaspoon dark sesame oil
1 garlic clove, minced
4 large eggs, divided
1/4 teaspoon kosher salt
3 cups hot cooked short-grain rice
1 cup thinly sliced shiitake mushroom caps
1 cup Seasoned Spinach
4 teaspoons sambal oelek or Thai chile paste


Directions:

Combine first 4 ingredients in a zip-top plastic bag. Seal and marinate in refrigerator 30 minutes. Heat a small nonstick skillet coated with cooking spray over medium-high heat. Add beef mixture; stir-fry 3 minutes or until done. Remove from pan. Cover and keep warm.

Cook carrot in boiling water 1 minute or until crisp-tender. Drain. Rinse with cold water; drain and set aside.

Combine cucumber and next 5 ingredients (cucumber through 1 garlic clove); set aside.

Heat skillet coated with cooking spray over medium-high heat. Break 1 egg into hot skillet. Cook egg 1 minute; carefully turn over. Sprinkle with dash of salt. Cook an additional minute or until desired degree of doneness. Remove from pan. Cover and keep warm. Repeat procedure with remaining eggs and salt.

Spoon 3/4 cup rice into each of 4 bowls. Arrange 1/4 cup each of beef, carrot, cucumber mixture, mushrooms, and Seasoned Spinach over each serving. Top each serving with 1 egg and 1 teaspoon sambal oelek.

Sunday, July 17, 2011

Chicken and Black Bean-Stuffed Burritos


These skillet-grilled burritos come together in a flash thanks to store-bought rotisserie chicken. Keep this meal light by serving with a fresh green salad.


Ingredients:

1/4 cup water
2 tablespoons fresh lime juice
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
2 cups shredded rotisserie chicken breast
1/4 cup thinly sliced green onions
3/4 cup canned black beans, rinsed and drained
1/2 cup refrigerated fresh salsa
4 (8-inch) flour tortillas
1/2 cup shredded Monterey Jack cheese
Cooking spray


Directions:

1. Bring first 6 ingredients to a boil in a small saucepan. Stir in shredded chicken and green onions.

2. Combine beans and salsa. Spoon 1/4 cup bean mixture and 1/2 cup chicken mixture down center of each tortilla; sprinkle with 2 tablespoons cheese. Roll up.

3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add 2 burritos. Place a cast-iron or other heavy skillet on top of burritos, and cook for 3 minutes on each side. Remove from pan, and repeat procedure with the remaining 2 burritos.

Wednesday, July 13, 2011

Chicken Scallopini



Prepare chicken breasts scallopini-style by pounding them into thin, quick-cooking servings, then dredge in lemon juice and breadcrumbs and sauté for about 3 minutes on each side. The white wine sauce with capers complements the flavor of the lemon juice, and makes a great topping for wild rice.


Ingredients:

4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1/3 cup Italian-seasoned breadcrumbs
Cooking spray
1/2 cup fat-free, less-sodium chicken broth
1/4 cup dry white wine
4 teaspoons capers
1 tablespoon butter


Directions:

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Brush chicken with juice, and sprinkle with salt and pepper. Dredge chicken in breadcrumbs.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan; cook 3 minutes on each side or until chicken is done. Remove from pan; keep warm.

Add broth and wine to pan, and cook 30 seconds, stirring constantly. Remove from heat. Stir in capers and butter.