Makes 6 servings. Source: Food Network.
1 to 2 tablespoons vinegar, cider, balsamic or red wine
2 to 3 teaspoons dried herbs, like thyme, oregano, rosemary or crumbled bay leaf
1 to 2 tablespoons mustard
1 to 2 teaspoons garlic or onion powder (optional)
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground pepper
4 boneless, skinless chicken breast, about 6 ounces each
PUT the vinegar, herbs, mustard, powders if using and oil in a large, resealable plastic bag. Close the bag and shake to combine all ingredients. Open the bag, drop in the chicken breasts. Close and shake the bag to coat evenly. Freeze for up to two weeks, or refrigerate 8 hours.
HEAT a grill or grill pan. When the grill is hot, place the chicken on the grill and cook for about 4 minutes per side, or until cooked through. You can also bake the thawed chicken in a 375° oven for 20 minutes or until cooked through.
Nutrition information:: 327 calories, 16 grams total fat, 2.5 grams saturated fat, 99 milligrams cholesterol, 3 grams carbohydrates, 40 grams protein, 291 milligrams sodium.
Mexican Tacos Carnitas
Makes 6 servings. Source: Better Homes and Gardens.
1 tablespoon ground chili pepper (chili powder)
1 teaspoon ground coriander
2 cloves garlic, minced
1 teaspoon oregano
1 teaspoon finely shredded orange peel (optional)
1/2 teaspoon black pepper
1/2 teaspoon salt
1 pound boneless pork shoulder roast, cut into 2-inch pieces
2 large onions, cut into wedges
1 14-ounce can chicken broth
1/2 cup orange juice
1 tablespoon honey
12 6-inch corn tortillas
Finely chopped green onion
STIR together the ground pepper, coriander, garlic, oregano, orange peel, black pepper and salt in a large bowl. Add pork to bowl; toss to coat with the spices.
PLACE pork mixture in a 4-quart slow cooker. Top with onion wedges. In a medium bowl, whisk together chicken broth, orange juice, and honey until honey dissolves. Pour liquid over all.
COVER. Cook on low heat setting for 10 to 12 hours or on high heat setting for 4 1/2 to 5 hours. Use a slotted spoon to remove meat from slow cooker. Using two forks, coarsely shred meat; discard any fat. Drizzle meat with some of the cooking liquid.
WRAP tortillas in foil. Heat in a 350° oven for 10 minutes or until warm. To serve, top each tortilla with 1/4 cup meat, and finely chopped green onion. Serve with salsa.
Nutrition information: 423 calories, 22 grams total fat, 3 grams saturated fat, 91 milligrams cholesterol, 46 grams carbohydrate, 2 grams dietary fiber, 34 grams protein, 658 milligrams sodium.
Green and/or red peppers
Evaporated skim milk
Pork shoulder roast
Cooked turkey or chicken
Low-fat cottage cheese
Shredded mozzarella cheese
Pantry staples: eggs, Parmesan cheese, olive oil, Italian seasoning, flour, salt, thyme, black pepper, parsley flakes, cooking spray, vinegar, oregano, rosemary, bay leaf, mustard, onion or garlic powder, coriander
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.