Ingredients (Makes 8 servings)
2 lb chicken breast tenders
2 tsp canola oil
1 tsp salt
1 tsp black pepper
1 tsp allspice
1 c peanut butter (chunky or plain)
1/2 c chicken stock, low sodium
1 T soy sauce, low sodium
1 tsp red chili flakes
1 tsp cayenne pepper
2 T honey
3 T lime juice
Directions
1. soak skewers in water for about 10 minutes before skewering chicken.
2. combine all sauce ingredients (PB thru lime juice) and let cook on medium heat for about 5 minutes. remove from heat.
3. skewer chicken.
4. brush chicken with canola oil, then lightly season with pepper, salt and allspice. grill and set aside.
5. dip skewers in sauce and enjoy!
Read more: http://caloriecount.about.com/chicken-skewers-spicy-pb-sauce-recipe-r533234#ixzz1DJbYSJqY
Broccoli Beef
To see nutrition info: http://caloriecount.about.com/broccoli-beef-recipe-r533215
Ingredients (Makes 4 servings)
1/3 cup oyster sauce
2 teaspoons sesame oil
1/3 cup apple juice (substitute for sherry)
1 teaspoon soy sauce
1 teaspoon splenda (granulated)
1 teaspoon cornstarch
1 pound beef round steak, cut into 1/8-inch thick strips
3 tablespoons vegetable oil
1 teaspoon fresh ginger root
1 clove garlic, peeled and smashed
1 pound broccoli, cut into florets
Directions
1. Whisk together the oyster sauce, sesame oil, sherry (or apple juice), soy sauce, sugar (splenda), and cornstarch in a bowl, and stir until the sugar has dissolved. Place the steak pieces into a shallow bowl, pour the oyster sauce mixture over the meat, stir to coat well, and marinate for at least 30 minutes in refrigerator.
2. Heat vegetable oil in a wok or large skillet over medium-high heat, and stir in the ginger and garlic. Let them sizzle in the hot oil for about 1 minute to flavor the oil, then remove garlic clove and discard. Stir in the broccoli, and toss and stir in the hot oil until bright green and almost tender, 5 to 7 minutes. Remove the broccoli from the wok, and set aside.
3. Pour a little more oil into the wok, if needed, and stir and toss the beef with the marinade until the sauce forms a glaze on the beef, and the meat is no longer pink, about 5 minutes. Return the cooked broccoli to the wok, and stir until the meat and broccoli are heated through, about 3 minutes.
Read more: http://caloriecount.about.com/broccoli-beef-recipe-r533215#ixzz1DJXTQ0M8
Ingredients (Makes 4 servings)
1/3 cup oyster sauce
2 teaspoons sesame oil
1/3 cup apple juice (substitute for sherry)
1 teaspoon soy sauce
1 teaspoon splenda (granulated)
1 teaspoon cornstarch
1 pound beef round steak, cut into 1/8-inch thick strips
3 tablespoons vegetable oil
1 teaspoon fresh ginger root
1 clove garlic, peeled and smashed
1 pound broccoli, cut into florets
Directions
1. Whisk together the oyster sauce, sesame oil, sherry (or apple juice), soy sauce, sugar (splenda), and cornstarch in a bowl, and stir until the sugar has dissolved. Place the steak pieces into a shallow bowl, pour the oyster sauce mixture over the meat, stir to coat well, and marinate for at least 30 minutes in refrigerator.
2. Heat vegetable oil in a wok or large skillet over medium-high heat, and stir in the ginger and garlic. Let them sizzle in the hot oil for about 1 minute to flavor the oil, then remove garlic clove and discard. Stir in the broccoli, and toss and stir in the hot oil until bright green and almost tender, 5 to 7 minutes. Remove the broccoli from the wok, and set aside.
3. Pour a little more oil into the wok, if needed, and stir and toss the beef with the marinade until the sauce forms a glaze on the beef, and the meat is no longer pink, about 5 minutes. Return the cooked broccoli to the wok, and stir until the meat and broccoli are heated through, about 3 minutes.
Read more: http://caloriecount.about.com/broccoli-beef-recipe-r533215#ixzz1DJXTQ0M8
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