Category Archives: Ethnic – Regional

Casseroles, Main Dish, Make Ahead, Mexican, Turkey

Mexican Lasagna

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6 ounces turkey breast tenderloin
1 14½-ounce can dried tomatoes with basil, garlic and oregano
3/4 cup skim-milk ricotta cheese
1/3 cup plus 2 tbsp. shredded nonfat (real mozzarella) cheese
2 tbsp. nonfat liquid egg substitute
2 tbsp. chopped fresh cilantro
salt and freshly ground black pepper to taste
1/2 cup chopped white onion
1 tsp. minced roasted garlic
1/2 tbsp. chili powder
Preheat oven to 400º F.
In a food processor, chop up the turkey breast.
In a skillet, add onion and 2/3 cup chopped turkey.  Add tomatoes, garlic and chili powder, and cook about 2 minutes.  In a bowl mix together the ricotta cheese, 1/3 cup mozzarella cheese, egg substitute, cilantro, salt and pepper.
Line a nonstick 9-inch-round cake pan with one of the tortillas and spread the turkey mixture over the tortilla, leaving a 1-inch border. Place a second tortilla on top and spread with all of the ricotta mixture, again leaving a 1-inch border. Add a third tortilla and cover to within an inch of the outside with the remaining turkey mixture.  Top with the fourth tortilla and cover with aluminum foil.  Place in oven for 10 minutes, remove foil and sprinkle the remaining 2 tablespoons of mozzarella cheese over top and put back in oven for 2 minutes.
 8  Servings
Casseroles, Chicken, Main Dish, Make Ahead, Mexican

Mexican Chicken Casserole

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1 cup fat-free, less-sodium chicken broth
2 (4.5-oz.) cans chopped green chilies, divided
1-3/4 lbs. skinned, boned chicken breasts
2 tsp. olive oil1 cup chopped onion
1 cup evaporated skim milk
1 cup shredded Monterey Jack cheese
1/4 cup (2 oz.) tub-style light cream cheese
1 (10-oz.) can enchilada sauce
12 6″ corn tortillas
Cooking spray
1/2 cup shredded reduced-fat extra-sharp cheddar cheese
1 oz. tortilla chips, crushed (about 6 chips)
Combine broth and 1 can of chilies in a large skillet; bring to a boil. Add chicken; reduce heat and simmer 15 minutes or until chicken is done, turning chicken once. Remove chicken from cooking liquid, reserving cooking liquid Cool chicken. Shred meat with two forks, and set aside.
Preheat oven to 350º F.
Heat oil in a large nonstick skillet over medium-high heat. Add 1 can of chilies and onion; saute 3 minutes or until soft. Add reserved cooking liquid, milk, Monterrey Jack, cream cheese, and enchilada sauce; stir well. Stir in shredded chicken; cook 2 minutes. Remove from heat.
Place 4 tortillas in the bottom of a 2-quart casserole coated with cooking spray. Spoon 2 cups chicken mixture over tortillas. Repeat layers twice, ending with chicken mixture. Sprinkle with cheddar cheese and chips. Bake at 350º degrees for 30 minutes or until thoroughly heated. Let stand 10 minutes before serving. Makes 8 one-cup servings.  
Asian, Chicken, Main Dish, Pasta

Hot-as-Heck Chicken on Chinese Noodles With Peanut Sauce

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Peanut Sauce:
2 tsp. peeled, chopped fresh ginger
2 tsp. chopped cilantro
2 cloves garlic
2 fresh jalapeno peppers
1/2 c. red wine vinegar
1/2 c. soy sauce
1 heaping cup creamy peanut butter
2 tsp. curry powder, toasted
1/4 c. honey
2 tsp. dark sesame oil
1 tbs. olive oil
4 (6 oz.) chicken breast halves
1/2 c. dry sherry
1 c. sweet hot chili sauce
1/2 lb. dried Chinese egg noodles, cooked al dente and tossed with a dash of vegetable oil
1/2 c. dry-roasted peanuts or cashews
3 to 4 green onions, minced
To prepare the peanut sauce, combine the ginger, cilantro, garlic, jalapenos, vinegar, soy sauce and peanut butter in the bowl of a food processor and process until smooth. Scrape down the sides of the bowl and add the curry powder, honey and sesame oil; process until smooth. Set aside.
Fill a pasta pot or medium stock pot with 8 to 10 cups of salted water and bring to a boil over high heat.
Meanwhile, in a very large sauté pan, heat the oil over high heat until smoking hot. Put the chicken breasts in the pan and brown them well, about 2 minutes on each side. Decrease the heat to medium and cook for another 2 to 3 minutes. Add the sherry, increase the heat to high, and cook until about half of the sherry remains, 2 to 3 minutes. Add the chili sauce and turn the breasts to coat them well. Decrease the heat to low and slowly simmer while you prepare the noodles.
Put the noodles in the pasta insert and set in the pot of boiling water or in the stock pot and cook for about 2 minutes to heat through. Strain the noodles and place in a large bowl. Toss them with 1/2 cup of the peanut sauce and place on a serving platter. Remove the chicken breasts from the sauce and slice. Place the chicken slices on the noodles and pour some of the remaining sauce over the top. Sprinkle with the roasted peanuts and scallions. Serve hot.
Asian, Main Dish, Pork

Ginger Stir-Fry

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2 teaspoons fresh ginger, grated
2 cloves garlic, crushed
2 tablespoons teriyaki sauce
1 teaspoon cornstarch
1/8 teaspoon red pepper, flakes
2 tablespoons oil
1 pound pork, thinly sliced
Combine first 6 ingredients in a 10 inch skillet.  Heat over med-high heat until bubbly.  Add the pork; stir fry 3 minutes.  Blend 1/4 cup water and 1 teaspoon cornstarch in a small bowl.  Add to skillet, cook 2 minutes to thicken.  Serve over noodles.
4  Servings
Chicken, Main Dish, Mexican

Fajita-Style Chicken Tenders with Corn & Black Bean Salsa

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2 tsp olive oil
1 lb chicken tenders
1 pkt (1.12 oz) fajita seasoning mix
1 can (15 oz) black beans, rinsed
1 can (11 oz) whole kernel corn
1 cup salsa
3 Tbsp chopped fresh cilantro
Note: Serve with lime wedges and tortilla chips or warm flour tortillas.
Heat oil in a large nonstick skillet. Add tenders and cook over medium-high heat, turning once, 3 minutes or until lightly colored. Sprinkle with fajita seasoning and 2 Tbsp water; toss over medium heat 1 minute until coated and chicken is cooked through.  While tenders cook, combine beans, corn and salsa in a medium saucepan or microwave dish. Heat until hot. Remove from heat and stir in cilantro. Serve along with the tenders.
4  Servings