The Recipe Blog - Dinner

There are lots of options here.  I wanted to give something that you can get out of the fridge and onto the table in about 20 minutes.  I also wanted something that would not take years of cooking training to get done right.  Finally, and most importantly, I wanted something that most folks would love. 

Personally, I love brussel sprouts, but I don't know if everybody else does, so making that a focus would be tough.  I figured that I would give a poultry and a fish, then a grain for a side dish, and give some options for variation.  I have a ton more recipe ideas for quick dinners, so if somebody wanted to know something specific - please, drop me a comment and I will get you a recipe.

Pulled Chicken
I have to trick my kids into eating chicken most of the time, but they love "pulling" the chicken.  The technique here is super easy.  Get two forks, hold the chicken with one, and scrape off chicken with the other one.  Put the scraped chicken in a bowl, then mix with sauce.

BBQ Sauce ingredients:
2 tbl spn unsalted butter
1/2 cup ketchup
1/4 cup fresh lemon juice
1/4 cup low sodium soy sauce
1/2 teaspn cumin
1/4 teaspn chili powder
1/4 teaspn black pepper
Melt butter in medium saucepan.  Add the other ingredients, stir and bring to a a boil.  Partially cover and cook until reduced to 2/3 cup total (about 15 minutes) - stirring often.

2 Boneless, skinless chicken breast
Preheat oven to 375
Pat chicken dry
Season with salt and pepper
Cook for about 15 min per pound or until the temperature reaches 165 degrees.  Take the chicken out and let it rest 5 minutes before pulling and mixing with sauce.
Remember that portion size is about 3 oz chicken.  For the sauce, about 1/3 cup is enough per breast.

Cal = 373 - 23 g fat, 4 g protein for the whole batch of sauce
Cal for chicken = 94 cal - 1 g fat, 20 g protein per 3 oz serving

Salmon with lemon butter sauce
Salmon filets - 3 oz portions - patted dry, season with pepper
1/4 cup chopped butter - at room temp
2 tbl spn fresh lemon juice
2 tbl spn fresh parsley
1 tea spn dill
1 finely chopped shallot
2 tbl spn capers - thoroughly rinsed
1/2 finely sliced red onion
3/4 cup white wine
Serves 4, per portion: Sauce = 150 Cal - 12 g fat, Fish = 155 Cal, 7 g fat, 22 g protein

Directions:
1) Heat pan over medium high heat
2) Add salmon, cook for about 1 min on all sides
3) Remove fish from pan
4) Add wine, shallots, lemon juice to pan, scrape up any bits of fonde in pan.
5) When reduced by at least 1/2 remove from heat
6) Add butter, parsley, capers and onions to warm pan
7) Return fish to pan and pour sauce over fish
8) Serve with sprinkle of dill and slice of lemon

Kitchen Sink Couscous
(If you add lean protein, use as Main Course - great with shrimp!)
Whole Wheat couscous
To Be Continued . . .