Healthy Lunch Recipes

4 ea Breasts, chicken, halves,

– broiler/fryer, boned, — skinned 1/2 c Dressing, bottled, ranch,

– fat free 2 tb Sauce, picante

1 ts Chili powder, divided

1/4 ts Salt

1 tb Oil, vegetable

4 c Greens, salad, mixed

– torn into bite-sized — pieces 1 md Avocado, peeled, halved,

– pitted, cut into hori- — zontal slices 1 md Onion, red, thinly sliced

– into rings 2 md Tomatoes, cut in 8 wedges

– each 2 tb Cilantro, chopped, OR

2 tb Parsley, chopped

In a small bowl, mix together salad dressing, picante sauce, and a 1/2 teaspoon of chili powder; set aside. Mix the remaining 1/2 teaspoon of chili powder with the salt and sprinkle the mixture over the chicken. Heat the oil to a medium-high temperature in a fry pan. Add chicken and cook, turning, about 8 minutes or until brown and fork tender. Remove the chicken to a cutting board and cut horizontally into 1/2-inch slices.

Place one-fourth of the lettuce on each of four serving plates. On each plate, arrange one sliced chicken breast half over the lettuce. Place avocado, onion, and tomatoes around the chicken. Drizzle 2 tablespoons of dressing over each salad. Sprinkle salad with cilantro or parsley, if desired. Source: “Chicken Cookery” - 1994 Delmarva Chicken Cooking Contest : Delmarva Poultry Industries, Inc. : Georgetown, Delaware, 19947-9622

3/4 lb Chicken breast

——————————–FOR MARINADE——————————– 1/2 ts Salt

1/2 tb Wine

1/2 tb Light soy sauce

1 tb Cornstarch

1 tb Cold water

1 Egg yolk

1/8 ts Pepper

8 c Oil

——————————–FOR COATING——————————– 6 tb Cornstarch

3 tb Flour

—————————-FOR SEASONING SAUCE—————————- 3 tb Lemon juice (fresh)

3 tb Soup stock

1/2 ts Salt

2 ts Cornstarch

1 ts Sesame oil

3 Drops yellow food coloring

1.) After removing the chicken skin, cut into 1 - 1/2 inch-wide 2 inch-long

thin slices. Marinate with the salt, wine, soy sauce, cornstarch, water, egg yolk and pepper. Soak about 10 minutes. 2.) Mix seasoning sauce in a small bowl.

3.) Mix 6 Tb. of cornstarch and 3 Tb of flour on a plate. Use it to coat

each piece of the chicken. Deep fry the chicken slices over low heat about 1/2 minute until golden. Reheat oil very hot. Deep fry the chicken again

for 10 more seconds. Drain and remove to a platter. 4.) Heat another 1 Tbs of oil. Stir fry the seasoning sauce, when it boils

and thickens, splash 1 Tbs of hot oil to make the sauce shine. Pour the sauce onto the fried chicken slices. Serve hot. (Garnish the platter with some sliced lemon and parsley). Note: If you like a more sour taste, squeeze the juice from the lemon on the chicken slices.

2 tbsp. butter or margarine

1/4 c. finely chopped onion

1/4 c. finely chopped celery

4 to 6 potatoes, cut up

1/2 lb. Polish sausage, sliced

2 - 10 oz. cans chicken broth

4 c. shredded cabbage (about 1/4 head)

10 oz. pkg. frozen peas

1 tsp. seasoned salt

1/8 tsp. thyme

1/8 tsp. marjoram

Salt and pepper to taste Melt butter in large saucepan. Add chopped onion and celery and sliced sausage. Cook and stir until vegetables are limp and clean and sausage is beginning to brown. Add chicken stock and cabbage and bring to a boil. Reduce heat to simmer and cook for 5 minutes. Taste for seasoning and add salt and pepper as needed. Don over cook.

1 x Liver

1 x Gizzard

1 x Heart

1 x Water

1 x Flour

1 x Salt & pepper

*** My notes: This is the way Ive always made giblet gravy, except that I add chopped celery and onion, the neck, and some poultry seasoning, salt, and pepper while boiling the giblets. I usually add a little Kitchen Bouquet at the end to brown the gravy, also. Wash thoroughly the liver, gizzard and heart and cover with water and cook until tender. Drain off the water and save. Chop the giblets fine. Pour off most of the fat in which the poultry has been cooked, leaving about 4 Tbsp of it in the pan. Add 3 Tbsp of flour and blend well. Measure the giblet water adding enough water to make 3 cups. Pour slowly into the browned flour, stirring constantly until mixture thickens. Add giblets and cook for a few minutes. Season with salt and pepper and serve. Source: Pennsylvania Dutch Cook Book - Fine Old Recipes, Culinary Arts Press, 1936.

1 c Onions; Chopped, 2 Med.

1/2 c Vegetable Oil

10 oz Fresh Spinach; Chopped

1/2 lb Tomatillos; Coarsely Chopped

4 oz Green Chiles; Chopped, 1 cn

2 ea Cloves Garlic; Crushed

1 T Oregano Leaves; Dried

1 c Chicken Broth

2 c Dairy Sour Cream

Cook and stir onions in oil in a 3-quart saucepan until tender. Stir in remaining ingredients except broth and sour cream. Cover and cook over medium heat for 5 minutes, stirring occasionally. Place mixture in food processor workbowl fitted with steel blade or in a blender container; cover and process until smooth, about 1 minute. Return mixture to saucepan; stir in broth. Heat to boiling; reduce heat. Simmer uncovered for 10 minutes. Stir in sour cream. Cover and refrigerate any remaining sauce. Makes about 4 cups of sauce.

8 Chicken fryer drumsticks

Cornstarch for dredging 3 c Oil for deep-frying

1 c Dried chestnuts

1 Five-spice bouquet (OR

1 tb Five-spice powder)

4 c Cold water

1/2 c Dark soy sauce

1/2 c Rock sugar

1/2 c Medium sherry

1/2 ts Salt

Preparation: At least 12 hours before cooking this dish, rinse several times then soak dried chestnuts. After soaking, remove pieces of skin wedged in nutmeat. Deep-frying: In wok or suitable pan, slowly heat deep-frying oil; oil is ready when bubbles quickly form around chopstick held vertically in oil. Meanwhile, dredge drumsticks in cornstarch; shake off excess starch. Deep- fry drumsticks 2 at a time until brown, about 5 minutes. Remove from oil; drain. Red-cooking: Pour water in sandy pot or comparable casserole dish; add 5- spice bouquet, soy sauce, sherry & salt (5-spice powder can be substituted, though the final flavor will be less distinctive). Slowly bring to boil, reduce heat, cover pot & simmer 15 minutes. Remove cover; discard bouquet; add salt & rock sugar; dissolve rock sugar. You can stop here until near serving time. About 30 minutes before serving time, add drumsticks & soaked chestnuts to hot red-cooked sauce. Simmer in covered pot for 15 minutes; remove cover; simmer for another 15 minutes. Sauce should have reduced by about 1/3, and become bright & thick. To serve, prop drumsticks up around sides of sandy pot; spear chestnuts with sate sticks or long toothpicks.

1 1/2 lb Avocados

2 1/2 c Stock, chicken

1/2 c Buttermilk

1 tb Lemon juice

1/2 ts Lemon peel, grated

1 lg Garlic cloves, crushed

1/2 lb Shrimp

Peel, pit, and cube avocados. Puree in blender or food processor. Add stock, buttermilk, lemon juice, peel, and garlic and process until smooth. Salt and pepper to taste. Cover and refrigerate until well chilled. Rinse and drain shrimp. Ladle soup into chilled bowls and garnish with shrimp and parsley. Serve with a wedge of lemon. Posted by G.ATTWOOD [GUYEA], Wed Jul 01, 1992 MM by Sylvia Steiger, GEnie THE.STEIGERS, CI$ 71511,2253, GT Cookbook echo moderator, net/node 004/005

1/4 lb Soba noodles

-OR- dried thin spaghetti 2 ts Coconut milk

2 c Chicken broth

1 Lemongrass stalk (no leaves)

- cut into 1-inch lengths 4 sl Fresh galangal (thin slices)

-OR ginger 3 tb Fish sauce

1 tb Curry powder (or more)

2 ts Grated lime peel

-(or finely minced) 2 tb Lime juice

4 Hot red chilies

- seeded and slivered; -OR- 2 ts -Chinese chili sauce

4 Chicken breast halves

-(skinless and boneless) 1 tb Oriental sesame oil

8 Button mushrooms

Salt; to taste Cilantro sprigs, for garnish ADVANCE PREPARATION: Bring 5 quarts of water to a rapid boil. Add the noodles and cook until just tender in the center, about 5 minutes. Immediately drain, rinse with cold water, and drain again. Mix in the cooking oil and set aside. In a 3-quart saucepan, combine the coconut milk, broth, lemongrass, galangal or ginger, fish sauce, curry powder, lime peel and juice, and chilies or chili sauce. Set aside. Cut the chicken into very thin bite-size pieces, then mix with the sesame oil. Thinly slice the mushrooms and set aside. LAST-MINUTE COOKING: Bring the soup to a simmer and cook over low heat for 20 minutes. Add the chicken and stir gently with a spoon to separate the

pieces. Then add the mushrooms, noodles and salt. Turn into a soup tureen or individual bowls and garnish with cilantro sprigs. Serve at once. Serves: 4 as an entree, or 6 to 8 as the soup course. Source: Chopstix - by Hugh Carpenter and Teri Sandison ISBN: 1-55670-133-0