The Seminole Nation has been hosting some cooking demonstrations. The nutritionist works for the Chickasaw Nation and comes up from Ada once a month to present the demonstration, give us hearth healthy, diabetic friends recipes and food facts.
Last night two of the recipes were Zesty Grilled Chicken and Veggies and Seasoned Grilled Potatoes. All of the recipes she prepares are simple and use ingredients available locally.
We all enjoyed tasting the food and I stopped on the way home to pick up the squash and pepper to prepare the chicken and veggie recipe for our dinner tonight.
ZESTY GRILLED CHICKEN AND VEGGIES
10-12 wooden skewers
1 lb. chicken tenderloins, boneless, skinless
1/2 c. Zesty Italian dressing, fat free
3 T. Olive oil
1 tsp. Garlic poswer
1/2 tsp. Rosemary, dried ---- I used basil instead
1/4 tsp. Salt
1/8 tsp. Pepper
1 Zucchini, sliced 1'2" thick
1 Yellow squash, sliced 1/2" thick
1 Onion, medium, sliced 1/2" thick
1 Bell pepper, red, seeded, cut into 8 wedges
16 Mushroom buttons
1. Soak wooden skewers in warm water for 30 minutes.
2. In a gallon zip top bag, mix chicken and dressing, seal bag and turn to coat, refrigerate for 15 minutes.
3. Drain off marinade from chicken and thread chicken onto skewers.
4. Cook over medium high heat on grill 5-6 minutes on each side, until internal temperature reaches 165°
5. Place all vegetables except onions into another gallon zip top bag, add oil and shake to coat.
6. Mix seasonings in a small bow, add to vegetables and toss to coat.
7. Spray both sides of onion slices with cooking spray and grill until done.
8. Place the zucchini and squash onto a preheated grill, thread mushrooms and pepper onto prepared skewers. Cook until brown and tender.
She gave us a good tip on grilling onion slices. Peel your onion and then poke toothpicks into the sides. This will hold the onions together while on the grill plus the toothpicks mark the thickness of the slices.
***since I only cook for the 2 of us, I used a boneless chicken breast cut into strips and cooked all this on my Cuisinart indoor grill. I did not use skewers, just laid the sliced vegetables onto the grill, and omitted the mushrooms entirely***
SEASONED GRILLED POTATOES
3 T. Water
1 lb. Potatoes, unpeeled, cut into 1/4" slices
2 T. Margarine
2 tsp. Garlic powder
1 tsp. Onion powder
1/4 tsp. Salt
1 tsp. Cornstarch
1/8 tsp. Cayenne pepper
1. Place potatoes and water in a large microwaveable bow. Cover and cook on high for 6 minutes or until almost tender.
2. Drain off water. Let stand for 2 minutes.
3. In a gallon size zip top bag, add the cooked potatoes and margarine, toss to coat.
4. In a small bowl mix the seasonings, add to coated potatoes in the bag and toss again.
5. You may place potatoes on a plate for coating to set.
6. Place the potatoes on the grill and cook on medium high heat 5-6 minutes until potatoes are tender and brown.
The cornstarch in the recipe give a crispy crust on the potato slices.
Last night two of the recipes were Zesty Grilled Chicken and Veggies and Seasoned Grilled Potatoes. All of the recipes she prepares are simple and use ingredients available locally.
We all enjoyed tasting the food and I stopped on the way home to pick up the squash and pepper to prepare the chicken and veggie recipe for our dinner tonight.
ZESTY GRILLED CHICKEN AND VEGGIES
10-12 wooden skewers
1 lb. chicken tenderloins, boneless, skinless
1/2 c. Zesty Italian dressing, fat free
3 T. Olive oil
1 tsp. Garlic poswer
1/2 tsp. Rosemary, dried ---- I used basil instead
1/4 tsp. Salt
1/8 tsp. Pepper
1 Zucchini, sliced 1'2" thick
1 Yellow squash, sliced 1/2" thick
1 Onion, medium, sliced 1/2" thick
1 Bell pepper, red, seeded, cut into 8 wedges
16 Mushroom buttons
1. Soak wooden skewers in warm water for 30 minutes.
2. In a gallon zip top bag, mix chicken and dressing, seal bag and turn to coat, refrigerate for 15 minutes.
3. Drain off marinade from chicken and thread chicken onto skewers.
4. Cook over medium high heat on grill 5-6 minutes on each side, until internal temperature reaches 165°
5. Place all vegetables except onions into another gallon zip top bag, add oil and shake to coat.
6. Mix seasonings in a small bow, add to vegetables and toss to coat.
7. Spray both sides of onion slices with cooking spray and grill until done.
8. Place the zucchini and squash onto a preheated grill, thread mushrooms and pepper onto prepared skewers. Cook until brown and tender.
She gave us a good tip on grilling onion slices. Peel your onion and then poke toothpicks into the sides. This will hold the onions together while on the grill plus the toothpicks mark the thickness of the slices.
***since I only cook for the 2 of us, I used a boneless chicken breast cut into strips and cooked all this on my Cuisinart indoor grill. I did not use skewers, just laid the sliced vegetables onto the grill, and omitted the mushrooms entirely***
SEASONED GRILLED POTATOES
3 T. Water
1 lb. Potatoes, unpeeled, cut into 1/4" slices
2 T. Margarine
2 tsp. Garlic powder
1 tsp. Onion powder
1/4 tsp. Salt
1 tsp. Cornstarch
1/8 tsp. Cayenne pepper
1. Place potatoes and water in a large microwaveable bow. Cover and cook on high for 6 minutes or until almost tender.
2. Drain off water. Let stand for 2 minutes.
3. In a gallon size zip top bag, add the cooked potatoes and margarine, toss to coat.
4. In a small bowl mix the seasonings, add to coated potatoes in the bag and toss again.
5. You may place potatoes on a plate for coating to set.
6. Place the potatoes on the grill and cook on medium high heat 5-6 minutes until potatoes are tender and brown.
The cornstarch in the recipe give a crispy crust on the potato slices.
M
1 comment:
Thanks Linda these recipes sound good. Going to try them
Post a Comment