4 Boneless Skinless Chicken Breast
Massage Chicken Breast with Meat Tenderiser
Cut and Quarter, dampen hands with water and massage chicken breast again with meat tenderiser
Place the chicken breast in an 8x12 aluminium pan
Sprinkle lightly with season salt
Gently cover the Chicken Breast with garlic salt
A 16 oz bottle of hickory sauce poured gently over each chicken breast
Take one orange cut it in half (remove the seeds) squeeze the orange over the chicken breast until all juice has been ex spelled
Cover the chicken in the pan with tin foil
Refrigerate for 3 hours
GRILL COOKING INSTRUCTIONS
Preheat the grill to 450 degree's
Raise the grill lid and place the four marinate chicken breast on the top rack of the grill
Seer for 45 seconds
Roll the Chicken Breast another 45 seconds
Reduce heat on the grill to low
With the lid open place the Chicken Breast on the bottom rack of the grill
Roll the Chicken Breast every 17 minutes
Brush the chicken breast with your marinade every 17 minutes for an hour
Turn off the grill and close the lid, let the chicken breast slow cook for 10 minutes or to desired specified taste
Suggested Side
Boiled rice prepared
While cooking rice use a half a stick of butter not margarine
and slow cook it, suggest cooking on medium low, add the butter before boiling the rice, a teaspoon of salt, pepper to taste, mix with the marinade.
Boil the rice on medium high and cover the dish while cooking, (this will keep the moisture in) Stir every three minutes until tender.
Serves four people
Vals cilantro lime salmon.
My favorite way to eat salmon. Cilantro and lime- what could be better than that?!
4 fresh, wild salmon fillets (about 2 lbs)
1/3 c. olive oil
2- 3 T fresh cilantro, chopped
juice of 2 limes
2 cloves of garlic, minced
salt and pepper
extra fresh chopped cilantro, for garnish
extra lime slices, for garnish
Remove the pins from the wild salmon. Skin side down, flesh side up place the salmon over the side of a bowl. This will cause the salmon to bend at the middle and the pins should stick out. You can easily (but carefully) remove them with your hands. When you are finished removing the pins, salt and pepper the salmon's flesh.
In a 13 by 9 pan, combine olive oil, chopped cilantro, juice of two limes and 2 cloves of minced garlic. Place salmon in the pan flesh side down, skin side up. Cover with plastic wrap and refrigerate for 30 minutes.
If you are going to grill your salmon, clean your grill grate and spray with cooking spray before lighting. Or use paper towels and a couple tablespoons of oil and rub down the grill grates. If you desire, wrap your salmon in aluminion foil. The cooking time will be longer, but you will not have any problems with the salmon sticking to the grill. Turn your grill on and let it heat up to medium high heat. Heat fillets for 4 to 5 minutes on each side. If in aluminion, heat for about 7 to 8 minutes on each side.
If you are going to cook your salmon indoors, preheat your broiler. Arrange an oven rack to the highest possible option. Spray your broiling pan with cooking spray. When your broiler is preheated, place your fillets on the broiling pan skin side down, flesh side up. Broil for 4 to 5 minutes (depending on the thickness of your fillets). Flip your fillets to flesh side down. The skin should easily peel off. Broil for another 3 to 4 minutes.
When finished cooking, place salmon on a platter skin side down or remove skin at this time, if desired. Top with fresh chopped cilantro and garnish with lime slices.
Vals lasagna.
12 lasagna noodles, whole wheat
1 lb ground turkey (Suggested: Jennie O)
5 to 6 T olive oil
2, 15 oz cans tomato sauce
1 carrot, chopped fine
1 stalk celery, chopped fine
1/2 small onion, chopped fine
1/2 green pepper, chopped fine
2 cloves garlic, minced
3 tomatoes, chopped (fresh from your garden or on the vine)
3 T fresh parsley, chopped (or 1 T dried)
3 T fresh oregano, chopped (or 1 T dried)
3 T fresh basil, chopped (or 1 T dried)
1/2 t. dried rosemary
1/2 t. dried marjoram
1/2 t. pepper
16 oz ricotta cheese
5 oz block of fresh Parmesan, grated
2 eggs
12 oz fresh Mozzarella, sliced thin
fresh basil, chopped, for garnish
In a skillet, saute carrots, celery, onion and green pepper in a few tablespoons of olive oil. In a large saucepan, over medium heat, combine two 15 oz cans of tomato sauce, sauteed veggies, minced garlic, chopped tomatoes, fresh herbs, dried herbs and pepper. When sauce begins to bubble, reduce heat to low and let simmer while you prepare the other ingredients.
In the same skillet you sauteed veggies, add a few more tablespoons olive oil and cook ground turkey over medium heat until browned. Drain grease into paper towels. Boil water in a large, deep saucepan. Cook lasagna noodles according to package directions. Drain. Lay out flat so they don't stick together. In a bowl, combine 16 oz of ricotta cheese, 5 oz of grated Parmesan and two eggs.
Assemble your lasagna- Preheat oven to 350 degrees. Ladle enough tomato sauce into a 13 by 9 pan to cover the bottom. Reserve one cup tomato sauce for the top. Add ground turkey to the rest of your tomato sauce (except for the cup you have reserved). Add four lasagna noodles to your 13 by 9 pan with the tomato sauce. Spread ricotta/ Parmesan cheese mixture over the noodles. Place four more lasagna noodles on top of the cheese layer. Pour meat sauce over the noodles. Place down one last layer of four noodles. Ladle reserved one cup tomato sauce over noodles. Slice fresh mozzarella and place down over the top. Bake for 50 minutes. Let rest for 10 minutes. Chop fresh basil and sprinkle on top for garnish, if desired.
Vals balsamic chicken.
This recipe is adapted from Giada's Roasted Chicken with Balsamic Vinaigrette recipe. It is so easy and ever time I make it for friends I get complements. While the chicken bakes, it gives off a wonderful aroma that has your mouth watering before dinner even starts.4 boneless, skinless chicken breasts
1/4 c. olive oil
1/4 c. balsamic vinegar
2 T Dijon mustard
2 T fresh lemon juice
2 cloves garlic, minced
1 t. salt
1/2 t. pepper
In a large plastic bag (Ziploc), place four chicken breasts. Combine rest of ingredients to make a marinade. Pour over chicken. Place Ziploc in refrigerator for 30 minutes to 1 day.
Bake at 350 degrees for 35 to 45 minutes, or until internal temperature reaches 170 degrees and juices run clear.
You can also cook your balsamic chicken on the grill. Clean your grill grate and spray it with cooking spray before lighting. Or use a paper towel soaked with oil to grease the grill grate so the chicken does not stick. Cook chicken for about 8 to 12 minutes. Turn only once. Chicken is done with internal temperature reaches 170 degrees. Juices should run clear when you cut into it.
Vals meatloaf.
Happy Father's Day! My mom's yummy meatloaf would make a great dinner to celebrate Dad!
1 1/4 lb. ground beef or turkey (or meatloaf mix: ground chuck, veal and pork), defrosted
1 can fire roasted tomatoes
1 stalk celery, chopped
1/2 small onion, chopped
1 egg
2 T fresh parsley, chopped
1 T fresh thyme, chopped
1/4 t. salt
1/4 t. pepper
1/4 t. garlic powder
1/2 c. Italian style bread crumbs* (homemade or store bought- suggested: Progresso)
1/4 c. BBQ sauce** (homemade or store bought)
1/4 c. to a 1/2 c. BBQ sauce, reserve for top
1 bag frozen crinkle cut carrots
1 bag pearl onions
Preheat oven to 350 degrees. Mix together all ingredients, except for the BBQ sauce reserved for the top. Spray a 13 by 9 dish or roasting pan. Shape meatloaf anyway you wish, but make sure you leave the top flat for BBQ sauce and room for the veggies around the edge. Pour 1/4 cup water around the edge of the meatloaf. Toss carrots and pearl onions into the reserved edge space. Pour BBQ sauce over the top of the meatloaf. Bake for 35 to 40 minutes. Let rest five minutes before serving.
*To make homemade bread crumbs, using dried out bread work well. Bake a few pieces of dried out bread in the oven for 10 minutes. Flip the bread after 5 minutes. Let cool. Use a food processor to make bread crumbs by pulsing a few times. To make them Italian style, add 1/8 t. each garlic powder, dried thyme, dried oregano, and dried parsley.
**To make homemade BBQ sauce, combine 1 can tomato sauce, 1 clove garlic (minced), 1 T vinegar, 1 T Worcestershire, 1 T Dijon mustard, 1 T fresh lemon juice, and 1/4 c. brown sugar in a saucepan over med low heat. Stir occasionally for 15 minutes.
Vals cajun chicken and broccoli fettucine alfredo.
So this isn't the picture of healthy eating, but it sure is delicious!1 lb. (16 oz) whole wheat fettucine
1 lb. (2 cups) broccoli, washed and cut into bite sized pieces
4 boneless, skinless chicken breasts, defrosted or fresh
4 T extra virgin olive oil
parmesan cheese shavings, for garnish
Cajun spice rub:
2 T salt
1 T pepper
2 T cayenne pepper
1 T chili powder
1 T paprika
1 T onion powder
1 T garlic powder
Alfredo sauce:
1/2 c. butter
4 T cream cheese
2 cloves garlic, minced
1 pint (2 cups) heavy cream
1 1/2 c. parmesan cheese, grated
salt and pepper to taste
Cook whole wheat fettucine according to package directions. In the last five minutes, add broccoli in a steamer basket to the top of the cooking pasta. If you don't have a steamer basket, use a colander. Drain broccoli and pasta. Move to a serving bowl.
Combine all cajun spices in a shallow dish. Roll defrosted or fresh chicken through the spice rub. Heat 4 T olive oil over med high heat. Cook chicken until internal temperature reaches 170 degrees and juices run clear. Let rest five minutes. Slice cajun chicken on a diagonal.
In a saucepan, over med low heat combine butter, cream cheese, minced garlic, heavy cream, and parmesan cheese. Add salt and pepper to taste. Pour over broccoli and pasta. Toss with tongs to mix. Top with cajun chicken. Garnish with parmesan shavings if desired.
Vals grilled orange soy salmon.
4 fresh, wild salmon fillets
lemon or lime slices for garnish
Marinade:
1/3 c. olive oil
1/3 c. soy sauce
juice of two oranges or 1/3 c. orange juice
2 garlic cloves, minced
salt and pepper
Glaze (optional)-
3 T soy sauce
3 T juice of an orange, or orange juice
Combine marinade ingredients. Pour into a shallow pan- 13 by 9 works great. Place fillets skin side up, flesh side down in the marinade. Cover with plastic wrap and refrigerate for 15 to 30 minutes.
If you are going to grill your salmon, clean your grill grate and spray with cooking spray before lighting. Or use paper towels soaked with some vegetable oil on the grill grates. This will help keep your salmon from sticking. You could also wrap your fillets in foil. Turn your grill on and let it heat up to medium high heat. Heat fillets for 4 to 5 minutes on each side. Move to a platter. Remove skin. Pour glaze over cooked fillets, if desired. Garnish with lemon or lime slices.
To cook your salmon fillets indoors (incase it is snowing outside or 120 degrees) preheat your broiler. Arrange an oven rack to the highest possible option. Spray your broiling pan with cooking spray. When your broiler is preheated, place your fillets on the broiling pan skin side down, flesh side up. Broil for 4 to 5 minutes. Flip your fillets and the skin should easily peel off. Broil for another 3 to 4 minutes. Move to a platter. Pour glaze over cooked fillets, if desired.
Vals creamy mexican lasagna.
This recipe is creamy and delicious! With some healthier choices you can add in nutrients and save a few calories. Below is how I created it, but of course you can substitute for the fuller fat alternatives if you choose.1 lb.+ 99% fat free ground turkey (I use Jennie-O)
olive oil
1/4 cup chopped onion
1/4 cup chopped green pepper
1 package taco seasoning (or make your own blend using seasonings like diva val.)
1 can fat-free refried beans
1 8 oz. package 1/3 less fat cream cheese
4 fajita-sized whole wheat tortillas
8 oz. sharp cheddar cheese
salsa
chopped cilantro (optional.. I always opt for it when i can.)
Brown ground turkey with a tablespoon or two of olive oil. When almost browned, add onion and pepper. When browned, add taco seasoning and about 1/2 a cup of water. Let simmer for a few minutes. About this time, preheat oven to 350 degrees.
Meanwhile, put refried beans and cream cheese in a saucepan, stirring over low to medium heat until hot and mixed together.
Spray cooking spray in a 9x13 inch pan. Line the bottom of the pan with 2 tortillas. Spread half the bean mixture on top of tortillas. Layer half the meat mixture on top of beans. Then half the cheese. Repeat tortillas, bean mixture, meat mixture and cheese. Bake at 350 until cheese is melted.
Serve with salsa and cilantro on top.
Vals enchiladas.
4 chicken breasts, shredded
1 T cumin
1 t. oregano
1 t. chili powder
14 - 16 whole wheat tortillas
8 oz cream cheese
2 cans Campbell's cheddar cheese soup
2 cans rotel
1 recipe for homemade taco sauce or a store bought red enchilada sauce or taco sauce
pepper jack cheese
cilantro or green onion for garnish
salsa, sour cream, guacamole, etc. for optional toppings
To get a good, moist shredded chicken, bring water or chicken stock to a boil. Drop in chicken breasts and put a lid on your saucepan. Turn heat to low and simmer for 30 minutes (or longer for frozen chicken). After 30 minutes, slice through the largest piece of chicken to make sure it is cooked through. If done, drain and let cool. Shred chicken by hand or with fork and knife.
Preheat oven to 350. Spray a 13 by 9 pan with cooking spray. I can fit 8 to 12 tortillas in one 13 by 9. If you are making more than that, which this recipe possibly calls for more- it all depends how full you fill your tortillas- then spray two 13 by 9's or whatever you will need (8 by 8, 9 by 9, etc.)
Add spices to shredded chicken. Toss to coat. In another bowl, combine cream cheese, cheddar cheese soup and rotel. Add chicken to the cheese mixture; stir to combine. Depending on how big you like your enchiladas, fill your tortillas with 1/4 cup, 1/3 cup, or up to 1/2 cup chicken & cheese mixture. Roll up your enchiladas - what works best for me is to place the filling in between the edge and the center of the tortilla. Roll the edge over the filling, tuck in the sides, then roll once more to secure everything. Make sure you place the enchiladas in the pan so that they stay rolled up - edge side down, smooth side up. When your pan is full, drizzle homemade taco sauce overtop (or store bought red enchilada sauce). My taco sauce was thicker than drizzle consistency so I added another cup of water to get the thin sauce I was looking for.
Bake for 30 minutes at 350. In the last 10 minutes, add the pepper jack cheese on top. I used a good amount, about 8 oz shredded pepper jack on the 13 by 9. Take out of oven and let rest 5 minutes before serving. If desired, garnish with cilantro or green onion. I top my enchiladas with sour cream and guacamole, but to each her own!
Vals fajitas.
Marinate 2 skinless, boneless chicken breasts (or 6 to 8 chicken cutlets) for 30 minutes to 1 hour in:
4 T olive oil
4-6 shakes hot sauce
2 limes, juiced
1-2 cloves garlic, minced
2 T fresh cilantro, chopped
1 T cumin
1 t. oregano
2 t. salt
1 t. pepper
Grill your chicken - either on an outdoor grill or in a grill pan over med high heat. Chicken is done with internal temperature reaches 170 degrees. Let rest. Slice chicken into strips.
Build your fajita- I like to use whole wheat Guerrero brand tortillas, but any tortilla you like will do. If desired, grill any color bell pepper and onion in thin slices. Pick your toppings- cheddar, salsa, taco sauce, pico de gallo, guacamole, sour cream, green onion, cilantro, lettuce, tomato, etc.
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