Adventures in the Kitchen» Low Cal

Orange Chicken with Vegetables

Cheri — Sun, 01 Apr 2012 14:15:40 +0000

The days seem to be fly together, today is Palm Sunday and April1. Doesn’t it just seem like we were celebrating New Year’s? Usually we are having warm balmy days here in Southern California but it has been cold and rainy of late.

I’ve been baking a great deal so I was craving protein and vegetables. I made a simple Spicy Orange Chicken Stir Fry. Orange chicken is one of my favorites meal at Chinese restaurants but that frying thing makes it less healthy. This gives you the taste of orange without all the calories.

The peas came in a CSA basket I got last week for another project. Have you tried that? It is a Community Supported Agriculture basket that supports your local farmers. I spent the weekend trying to figure out how to use it all. So be prepared for recipes to start coming your way.

This stir fry came together in the time it took the rice to cook. The key to making stir fries is preparation, have everything chopped and diced before you turn the heat on. If you work, chop the night before and then when you come home it will be ready to go. I am always happy when I did the prep the night before.

I started organizing my boards over at Pinterest. I worked on a Breakfast board this weekend. You can check it out here and follow me if you’d like.

My friend Angela released the first issue of Parisienne Farmgirl, a new magazine. I am pleased to share that a few new recipes of mine are included in her inaugural issue. If you subscribe you will find my a yummy pea soup recipe, a goat cheese tart inspired by my favorite french restaurant in New York and these yummy Gougeres served with a Jalapeño Jam. You can sign up here.

Orange Chicken with Vegetables

Prep Time: 20 minutes

Cook Time: 10 minutes

Total Time: 30 minutes

220

1.7

Recipe for Orange Chicken stir fry, a healthy alternative to traditional Orange Chicken.

Ingredients

2 large chicken boneless, skinless breasts of chicken, cut into strips

1 clove garlic, minced

1/2 cup red pepper, chopped

1/2 cup orange pepper, chopped

1/2 cup snow peas

2 teaspoons cashews, chopped

2/3 cup orange juice

1 1/2 teaspoon cornstarch

3 teaspoons soy sauce

1-2 tablespoons sweet chili sauce

Instructions

Mix orange juice, soy sauce, chili sauce and cornstarch in a bowl.
Heat a pan over medium high heat with a tablespoon of canola oil. Place the garlic an chicken in and cook 4 minutes; add vegetables and cook another 2-3 minutes. Sprinkle cashews in and cook for 1 minute. Add the sauce and cook until thickened. Serve over rice.

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2011 Cheri Liefeld

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Baked Coconut Chicken with Spicy Orange Sauce

Cheri — Tue, 03 Jan 2012 05:37:53 +0000

Happy New Year! I hope your holidays were filled with special times with family and friends.

By New Year’s day I am ready for healthy food. The sweets and rich food, even when you try to watch it, can get the best of you. I find my body starts craving healthy and fresh.

Today, I made Baked Coconut Chicken with a Sweet and Spicy Orange Sauce. It is super easy to make and I think it a dish the kids will like too. Sorry about the not so great photo! These can be a meal or an appetizer at a party. For an appetizer I would cut into smaller pieces. They have 6 points on Weight Watchers Points Plus 2012.

You start by mixing the corn flakes, coconut and panko together in a bowl.

Place the egg white it one bowl and the flakes on a plate next to it. Dip each chicken strip in the egg whites and then in the crumbs. Make sure they are well coated.

I spray my baking sheet with canola and then spritz the top of the chicken strips too. This makes it a little extra crispy and helps brown.

In a small bowl mix the orange marmalade, chili sauce and soy sauce.

To kick off 2012 I am giving away a set of Food For Talk by Julianne Smith. This set of conversation starters will give your family ongoing conversation at the dinner table this year.

To win leave a comment below sharing one of your goals for 2012. For additional entries like Adventures In The Kitchen on Facebook or follow me on Twitter. Leave comments back here.

I will pick a winner Wednesday night. Come back here and see if you are a winner or subscribe to get regular emails. For more low fat recipes check out my other site, Skinny Chick Recipes.

Baked Coconut Chicken with Spicy Orange Sauce

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

4 servings

Serving Size: 3 strips

247

6.5 grams

Ingredients

1 lb boneless, skinless chicken strips

1/3 cup corn flakes, crushed

1/3 cup shredded, sweetened coconut

1/3 cup panko flakes

1/2 teaspoon salt

1 egg white

1/2 cup sugar free orange marmalade

2 teaspoons sweet chili sauce

1 teaspoons low sodium soy sauce

Instructions

Preheat oven to 350 degrees. Spray a baking sheet with canola oil.
Mix corn flakes, coconut, panko and salt in a bowl. Place on a plate.
Place egg white in a bowl.
Dip chicken strips in egg and then in crumb mixture. Place on baking sheet and spritz with canola oil.
Bake 14 -16 minutes or until chicken is cooked through.
Mix dipping sauce ingredients in a small bowl. Serve with chicken for dipping.

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2011 Cheri Liefeld

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Grilled Mexican Chicken Bowl

Cheri — Mon, 01 Aug 2011 05:02:26 +0000

It is August 1st and I am going back to work after a lovely 4 month break. This weekend was the launch of AIK radio and thank you to all who tuned in. It has been a bit busy around here but one night last week I recreated my favorite chicken bowl from Chipotle!

I love the grilled chicken, layered over cilantro rice and topped with crisp salsa topped vegetables. It is healthy, quick and spicy, depending on the salsa you use. You can make it for your family and use mild salsa for the kids and spicier for the adults. You could add beans as an additional layer for even more nutritional value.

This week we have a new giveaway. You can enter to win a $25 gift certificate to the Tom Kat Studios and a copy of one of Cathe Laurie’s favorite books, The Hidden Art of Homemaking by Edith Schaeffer.

Sign up for my new Adventures In The Kitchen newsletter for one entry. For a second entry like my Facebook page and leave a comment here. Share “Check on the Tomkat Studio giveway and listen to Adventures In The Kitchen on KKLA 99.5″ on twitter or Facebook for a third one and leave a comment.

Grilled Mexican Chicken Bowl

Ingredients

4 chicken breasts

2 teaspoons oil

1 teaspoon cumin

1 pasilla pepper, seeded and sliced

1 red pepper, seeded and sliced

1 orange pepper, seeded and sliced

1 clove garlic

1/2 onion sliced

Favorite Salsa - i used Frontero's Chiptole Salsa

Instructions

Mix oil and cumin with chicken breasts in a plastic bag. Marinade for at least one hour.
Grill on a grill pan or barbecue. Let rest 5 minutes before slicing.
In a non stick pan over medium high heat add garlic and onion and cook for 3 minutes, add vegetables and cook until slightly charred but still firm. Toss with salsa.
Layer the rice, chicken and vegetables in a bowl or on a plate.

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Berry Salad

cheri — Mon, 25 May 2009 14:10:57 +0000

I was looking for something extra to round out my menu for a recent barbeque and found this berry salad. It is so easy but it packs a punch. The balsamic brown sugar sauce leaves your guests wanting to lick the bowl. Maybe that was just my group of friends. Not sure what that says about us but we loved every bite.

Tracy, my fellow foodie friend, thought it would be great over vanilla bean ice cream.

Four Berry Salad

Four Berry Salad

1 cup blackberries
1 cup blueberries
1 cup raspberries
1 cup strawberries, quartered
3 tablespoons balsamic vinegar
2 tablespoons dark brown sugar

In a small bowl mix the balsamic vinegar and brown sugar together. Set aside.

Place the berries in a bowl and right before you serve mix in the sauce.

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Honeyed Yogurt Blueberry Tart with Ginger Crust

Cheri — Wed, 22 Apr 2009 11:05:20 +0000

Don’t forget to enter the Cookbook Giveaway!

Searching for delicious and low calorie food to make I discovered this amazing and simple Honeyed Blueberry Tart with Ginger Crust. I brought this to Easter as a low fat alternative.

Your guests will not believe this only has 134 calories in it. The ginger is a bit strong so you might want to cut back on it if you don’t love ginger. Trader Joe’s has crystallized ginger most days. I haven’t tried but I bet you could make the crust without it.

Drain the yogurt overnight by placing it over cheesecloth in a bowl. The liquid will drain out leaving a thick and creamy yogurt.

I am going to make this with raspberries next time!

Honeyed Blueberry Tart with Ginger Crust
by Melissa Rubel/Food and Wine Magazine

10 whole graham crackers, broken into pieces, or 1 1/2 cups plus 2 1/2 tablespoons of crumbs
1/4 cup crystallized ginger, finely chopped
1 tablespoon sugar
Pinch of salt
3 tablespoons unsalted butter, melted
1 large egg white
2 cups Greek-style nonfat yogurt, drained overnight
2 tablespoons honey
1 1/2 cups blueberries (9 ounces)

Preheat the oven to 350°. Spray a 14-by-4 1/2-inch rectangular fluted tart pan with a removable bottom with cooking spray. In a food processor, pulse the graham crackers with the crystallized ginger, sugar and salt until finely ground. Add the butter and egg white and pulse until the crumbs are evenly coated. Press the crumbs evenly over the bottom and up the sides of the tart pan. Bake for about 20 minutes, until the crust is lightly browned. Let the crust cool completely.

In a medium bowl, mix the drained yogurt with the honey. Spread the yogurt in the crust and arrange the blueberries over the surface of the yogurt. Cut the tart in slices and serve.

Make Ahead

The baked crust can be wrapped in plastic and kept at room temperature overnight.

Notes
One Serving 134 cal, 5 gm fat, 2.8 gm sat fat, 18 gm carb, 1 gm fiber.

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