food |
everyday easy
Mango Chicken Salad
s t a r t t o f i n i s h
30 min.
r.UDGEl
$2.86 per serving
Fish Tacos with Lime Sauce
s t a r t t o f i n is h
30 min.
BUDGET
$2.63 per serving
3
skinless, boneless chicken breast halves
2
limes
1
cup unsweetened coconut milk
1
Tbsp. soy sauce
Yz
tsp. crushed red pepper
Yz
cup flaked unsweetened coconut
2
mangoes, seeded, peeled, and chopped
Lettuce leaves (optional)
1. Preheat oven to 350°F. Cut chicken into bite-size
chunks. Squeeze juice from 1 lime (2 tablespoons);
cut remaining lime into wedges.
2. In a large saucepan combine the coconut milk,
the lime juice, soy sauce, and crushed red pepper.
Add chicken and bring to boiling; reduce heat and
cook, covered, for 12 to 15 minutes or until chicken
is cooked through, stirring occasionally.
3. Meanwhile, spread coconut in a shallow pan.
Bake, uncovered, for 4 to 5 minutes or until golden,
stirring once,
4. Remove chicken and cooking liquid to a bowl.
Add mangoes; toss to coat. Sprinkle with toasted
coconut. Spoon onto lettuce leaves to serve. Pass
lime wedges,
e a c h s e r v in g
302
Cal,
10
gfat,
62
mgchol,
381
mg
sodium,
29
gcarb,
4
gfiber,
27
gpro.
ON THE SIDE Serve with hot cooked rice and
snow peas or sugar snap peas.
1
lb. fresh tilapia or Catfish fillets
3
limes
Yz
cup mayonnaise
1
tsp. chili powder
Yi
cup all-purpose hour
8
small (6- to 7-inch) flour tortillas
1
cup shredded cabbage
2
small carrots, peeled and shredded
(Yz
cup)
1
jalapcno or serrano pepper, thinly sliced
1. Rinse fish and pat dry. Cut into 1-inch pieces.
2. For Lime Sauce, juice two of the limes into a bowl
(cut remaining lime into wedges for serving). Stir
mayonnaise and chili powder into juice. Remove
Yz
cup sauce and toss fish in it,
3. In large skillet, heat 2 tablespoons
cooking oil
over
medium heat. In shallow dish combine flour and
Yz
teaspoon
salt
Working with a third of the fish at
a time, lightly toss in hour mixture and add to hot
oil. Cook 2 to 4 minutes or until fish flakes, turn-
ing to brown evenly and adding additional oil as
needed. Drain on paper towels,
4. Wrap tortillas in paper towels; heat in microwave
30 seconds. Top tortillas with fish, cabbage, carrots,
and jalapcno. Drizzle with Lime Sauce. Pass lime
wedges. Makes 4 servings.
each serving
652 cal, 39gfat, 67mgchol, 557 mg
sodium, 41 g carb, 2 gfiber, 31 gpro.
B ET T ER HOMES AND O A It DENS
APRIL 2011
BHCL.CDM
