Quick 'n Easy 30 Minute Dinners
Delicious, mouth watering dinners in less than 30 minutes
are a great way to enjoy the last rays of summer or
actually for most anytime. No matter whether you have
little kiddos you are getting off to school or are retired
and kicking back. It is great to enjoy the last lovely
moments of the outdoors and still have luscious freshly
prepared dinners.
Chiles add a delightful, spicy tingle to each of these
recipes as well as adding so much to your health benefits.
And in the dog days of summer, when it is super hot out, it
is nice to have the cooling effect of chiles as well.
The following two entrees are quick, easy and flavorful as
well as so easy to prepare.
Chile-Seared Salmon with Mango Salsa
Salmon is wonderful, simply seared in a well-seasoned
skillet. Lacking one, you can use vegetable oil in a
skillet to prevent scorching and enhance browning.
1 Tablespoon ground mild red chile or chipotle
1 teaspoon sugar
1/2 teaspoon salt
3/4 pound fresh boneless salmon filet
1 Tablespoon vegetable oil
1 cup Mango Salsa
1.Sprinkle salt in a heavy, seasoned skillet and place over
medium-high heat until hot. (A sprinkle of water will dance
on the bottom of the pan when it is hot.) If a seasoned or
nonstick pan is not available, add the oil to the pan
2.Meanwhile, rinse the salmon and pat dry with a paper
towel. Saute the salmon for 3 to 5 minutes per side, until
crisp and brown on the outside and still moist and bright
pink on the inside. Serve with the salsa.
Per Serving: Calories-256, Protein-34 g, Carbohydrates-2 g,
Fiber-0 g, Fat-11 g,
Saturated Fat 2 g, Cholesterol 96 mg, Sodium-368, Analyzed
without the vegetable oil.
Mango Salsa
Yield: 1 1/2 cups
3/4 cup fresh mango, chopped into 1/2-inch cubes
3/4 cup diced Spanish onion
1/4 cup coarsely chopped fresh cilantro
2 tablespoons balsamic vinegar
1 tablespoon pequin quebrado
1. Combine all ingredients and toss together. Allow the
flavors to blend for at least 10 to 15 minutes before
serving.
Per Serving: Calories-78, Protein-0 g, Carbohydrates-0 g,
Fiber-2 g, Fat-0 g, Saturated Fat 0g, Cholersterol-0 mg,
Sodium 145 mg
Sweetheart Barbecued Chicken
The tangy, honey-edged spiciness of these barbecued chicken
thighs is wonderful. While the grill is heating, place
some sweet potato rounds, cut ½ inch thick on it.
To complete the meal, steam green beans, splashed with
orange juice in the microwave oven.
Cooking Time: 8 to 10 minutes
Yield: 4 servings
8 chicken thighs, skinned and deboned, fat removed
1 teaspoon ground pure hot chile, or to taste
4 cloves garlic, minced
2 Tablespoons honey
2 Tablespoons balsamic vinegar
Fresh spinach for garnish, optional
1.Rinse the chicken and pat dry. Combine the chile,
garlic, honey, and vinegar. Spoon or brush the mixture
evenly over the chicken. Set aside for at least 10 minutes.
2.Meanwhile, preheat the grill, stovetop grill, or a heavy,
seasoned skillet to medium-high. Add the chicken and cook
for 4 to 5 minutes, then turn and grill the other side.
The chicken is done when it is firm to the touch when
pressed or a meat thermometer registers 185 degrees F.
Serve on a bed of spinach, if desired.
----------------------------------------------------
Jane Butel, the first to write about Southwestern cooking,
has published 20 cookbooks, several being best sellers. She
operates a full-participation weekend and week-long
vacation cooking school, a cooking club, a monthly ezine, a
mail-order spice and cookbook business and conducts
culinary tours and team-building classes. For more
information on this article go to
http://www.janebutelcooking.com/Public/Articles/index.cfm ?
, 1-800-473-8226.
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