LEMON GINGER CHICKEN
tbsp grated fresh ginger
tbsp soya sauce
chicken thighs with bone
tsp vegetable oi 1
Sliced green onions and lemon wedges (optional)
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.
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).
Transfer chicken to plates. Drizzle chicken with pan
juices. Top with green onion. Serve with lemon wedges.
4S9cal,31gm fat, 158 mgchol, 567mg
sodium, 12 gm carb, 1 gm fibre,33 gm pro.
MUSHROOM AND POBLANO
START TO FINISH 30 minutes
180 gm firm tofu
small poblano pepper (they are similar to the large,
green mild ones we get in the Indian market)
tsp vegetable oil
240 gm sliced mushrooms
tsp ground cumin
cup sour cream
120 gm shredded cheddar
Chopped tomato and green onion (optional)
Cuttofu in cubes. Seed poblano and cutin strips. In a
pan heat 1 tbsp oil. Add tofu, peppers, mushrooms,
tsp salt. Cook 8 to 10 minutess or until
mushrooms and peppers are tender. Stir in cream and
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.
335 cal, 18 gm fat, 36 mgchol, 521 mg
sodium, 29 gm carb, 4 gm fibre, lSgm pro.
. ANUARY 2011
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