LEMON GINGER CHICKEN
THIGHS
START
to
FINISH
35 minutes
INGREDIENTS
1
lemon
1
tbsp grated fresh ginger
V
2
tsp salt
2
tbsp honey
1
tbsp soya sauce
8
chicken thighs with bone
2
tsp vegetable oi 1
Sliced green onions and lemon wedges (optional)
PREPARATION
1. Finely shred peel from lemon and juice lemon. In
bowl combine the lemon peel, ginger, and salt. In
another bowl combine lemon juice, honey, soya sauce,
and 2 tbsp water.
2.
Rub lemon peel mixture under the skin of the chicken
thighs. In 12-inch non-stick pan, heat oil over medium-
high heat. Place chicken, skin side down, in the hot oil.
Cook 7 minutes or until well-browned; turn chicken
and add lemon juice mixture. Reduce heat; cover and
cook 14 to 18 minutes or until no pink remains (180"F).
3.
Transfer chicken to plates. Drizzle chicken with pan
juices. Top with green onion. Serve with lemon wedges.
Serves
4
EACH SERVING
4S9cal,31gm fat, 158 mgchol, 567mg
sodium, 12 gm carb, 1 gm fibre,33 gm pro.
MUSHROOM AND POBLANO
VEGETARIAN ENCHILADAS
START TO FINISH 30 minutes
INGREDIENTS
180 gm firm tofu
1
small poblano pepper (they are similar to the large,
green mild ones we get in the Indian market)
1
tsp vegetable oil
240 gm sliced mushrooms
1
tsp ground cumin
1/4
cup sour cream
120 gm shredded cheddar
8
corn tortillas
Chopped tomato and green onion (optional)
PREPARATION
1.
Cuttofu in cubes. Seed poblano and cutin strips. In a
pan heat 1 tbsp oil. Add tofu, peppers, mushrooms,
cumin, and
l/2
tsp salt. Cook 8 to 10 minutess or until
mushrooms and peppers are tender. Stir in cream and
V
2
cup cheese.
2.
Preheat grill. Oil a 13x9x2-inch baking pan. Wrap
tortillas in dampened paper towels and micro cook on
high 30 seconds or until warm and soft. Spoon filling
into tortillas; fold over and place in prepared pan.
Sprinkle with remaining cheese. Broil 1 to 2 minutes
until cheese melts. Top with tomato and green onion.
Serves
4
EACH SERVING
335 cal, 18 gm fat, 36 mgchol, 521 mg
sodium, 29 gm carb, 4 gm fibre, lSgm pro.
MUSHROOM ANDPOBLANO
VEGETARIAN ENCHILADAS
134
. ANUARY 2011
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