Wednesday, June 27, 2012

Southwest Black Bean Salad

1 15 oz can black beans, drained and rinsed
2 corn on the cobb, grilled
1 green pepper
2 tomatoes or a pint cherry tomatoes, chopped
1/2 avocado
2 limes to be used as dressing
splash of olive oil to be used with lime juice (optional)
parsley or cilantro
salt and pepper to taste

Monday, June 11, 2012

BBQ Chicken Salad Over Rice

Serves 3 * Total Time 40 minutes
1 cup basmati rice
2 chicken breasts
Salt & pepper
2 ears corn, shucked (or 1 cup corn kernels)
1/2 cup black beans, drained & rinsed
1 tomato, cut
1/2 cup shredded sharp cheddar cheese
1/4 cup chopped fresh cilantro
1/4 cup BBQ sauce (plus more for chicken)

lime & splash of olive oil (optional)

1. Soak rice in water for approximately 20 minutes, then cook according to package instructions (usually 1 cup dry requires 1 and 3/4 cup water and boiled for 15 minutes).

2. Meanwhile, season both sides of the chicken breasts with salt & pepper, then grill over medium-high heat for 8 minutes a side, or until no longer pink in the center. Add corn to the grill at the same time, and rotate every couple of minutes to evenly char on all sides. Remove chicken and corn to a plate and let cool slightly. Shred or cut chicken into cubes, then mix with enough BBQ sauce to coat. Slice kernels off the cob.

3. In a bowl, combine & mix the grilled corn, shredded BBQ chicken, black beans, tomato and shredded cheese. On plates first layer rice, and chicken salad over the rice. Garnish with chopped cilantro.

Alternatively if you want to serve the salad separate from the chicken, then use juice from an entire lime and a splash of olive oil as the dressing.

Original Recipe from Iowa Girl Eats.

Saturday, June 2, 2012

Basil-Peach Chicken Breasts

Makes 4 servings  *  Ready in 45 minutes
"Starting the chicken on the stovetop and finishing in the oven helps prevent dry, overcooked chicken. The flavorful juices make a fresh and clean sauce--much lighter than a flour-thickened gravy. Serve with steamed rice, couscous, or quinoa for a simple summer meal." Southern Living, June 2012.

4 skinned and boned chicken breasts (about 2 lb.)
1 1/4 teaspoons kosher salt
1/2 teaspoon freshly ground pepper
2 tablespoons canola oil
1 shallot, thinly sliced
1 teaspoon freshly grated ginger
2 garlic cloves, minced
12 fresh basil leaves, finely chopped
1 cup reduced-sodium fat-free chicken broth
4 large peaches, peeled and cut into 1/4-inch-thick slices (about 2 cups)
Garnish: fresh basil leaves

1. Preheat oven to 350°. Season chicken on both sides with salt and pepper. Cook chicken in hot oil in a large ovenproof skillet over medium-high heat 2 minutes on each side or until browned. Remove chicken from skillet, reserving drippings in skillet.
2. Reduce heat to medium. Add shallot to hot drippings in skillet, and sauté 3 minutes or until tender. Add ginger and garlic; sauté 45 to 60 seconds or until fragrant. Add basil, chicken broth, and peaches. Return chicken to skillet, and turn to coat.
3. Bake at 350° for 15 minutes or until chicken is done.

Roasted Broccoli, Asparagus and Grape Quinoa Salad

Makes 3 to 4 servings * Ready in 30 minutes

Original recipe posted on Dish Up Delights. Modified version below.

  • 2lb broccoli, (1lb cut) washed, dried and cut into florets
  • 8 ounces large seedless grapes, washed and dried
  • 1 asparagus bunch, cut into 1 or 2-inch pieces
  • 1 tablespoon extra virgin olive oil
  • 1/3 dry quinoa
  • 3 handfuls baby arugula
  • 2 teaspoons balsamic vinegar
  • 1/2 teaspoon Dijon mustard (optional)
  • Salt and pepper to taste
  • 2 tablespoons roughly chopped roasted and salted pistachios (optional)

  • Boil 1 cup water and throw in quinoa. Boil per directions on the packaging (approximately 15 minutes).
  • Preheat the oven to 400 degrees. Line a baking sheet with foil.
  • Toss the broccoli, grapes, and asparagus with enough olive oil to lightly coat them. Season lightly with salt and pepper. Roast for 20-30 minutes or until the grapes are blistered and the broccoli and asparagus are slightly charred.
  • In a large bowl, toss the the broccoli, grapes, and asparagus with the quinoa and arugula. In a small bowl, whisk together 1 tablespoon of olive oil, the balsamic, and Dijon mustard. Season to taste with salt and pepper.
  • Toss the dressing with the salad and combine well. Adjust the seasonings if necessary. Garnish with pistachios. Serve slightly warm or at room temperature.