Double-Post Tuesday

Besides being Taco Tuesday, it's also Double-Post Tuesday. Here are six recipes to help you through the day, including Aloha Chicken Burgers and BBQ Chicken. Enjoy!

TROPICAL PAPAYA PERFECTION

This recipe, as well as the next one (Just Peachy) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.

This one begins, “Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.”

Servings: 1

1 papaya, cut into chunks

1 cup fat-free plain yogurt

1/2 cup fresh pineapple chunks

1/2 cup crushed ice

1 tsp coconut extract

1 tsp ground flaxseed

Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.

Nutrition Information: Calories: 299; Protein: 13 g; Carbs: 64 g; Fiber: 7 g; Sugar: 44 g; Total fat: 1.5 g; Saturated fat: 0.1 g; Sodium: 149 mg

JUST PEACHY

This recipe begins, “Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the spoonful of sugar for a healthier pick.”

Servings: 2

1 cup milk

2 Tbsp low-fat vanilla yogurt

1/2 cup frozen peaches

1/2 cup strawberries

1/8 tsp powdered ginger

2 tsp whey protein powder (such as Source Organic Whey Protein)

3 ice cubes

Blend together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.

Add mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.

Nutrition Information: Calories (per serving): 150; Protein: 9 g; Carbs: 26.5 g; Fiber: 2 g; Sugar: 24 g; Total fat: 2 g; Saturated fat: 1 g; Sodium: 73 mg

CHICKEN RATATOUILLE

Makes: 4 servings

Find this recipe at: http://diabeticgourmet.com/recipes/html/1253.shtml

Ingredients

1 tablespoon vegetable oil

4 chicken breasts halves (medium, skinned, fat removed, boned, and cut into 1-inch pieces)

2 zucchini (7 inches long, unpeeled and thinly sliced)

1 eggplant (small, peeled and cut into 1-inch cubes)

1 onion (medium, thinly sliced)

1 green pepper (medium, cut into 1-inch pieces)

1/2 pound mushroom (fresh, sliced)

1 can tomatoes (16 oz, whole, cut up)

1 garlic clove (minced)

1-1/2 teaspoons basil (dried, crushed)

1 tablespoon parsley (fresh, minced)

black pepper (to taste)

Directions

Heat oil in large non-stick skillet. Add chicken and saute about 3 minutes, or until lightly browned.

Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.

Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

Nutritional Information Per Serving: Calories: 270; Protein: 32 g; Fat: 7 g; Sodium: 240 mg; Saturated Fat: 1.5 g; Dietary Fiber: 8 g; Carbohydrates: 20 g



BLACK BEAN AND CORN SALAD

This comes from Rachel Ray, star of The Food Network's 30 Minute Meals. Total Time: 25 minutes; Prep Time: 10 minutes; Inactive Time: 15 minutes; Yield: 4 servings; Level: Easy

Read more at:http://www.foodnetwork.com/recipes/rachael-ray/black-bean-and-corn-salad-recipe.print.html?oc=linkback

Ingredients

1 can, 14 ounces, black beans, rinsed and drained

2 cups frozen corn kernels

1 small red bell pepper, seeded and chopped

1/2 red onion, chopped

1 1/2 teaspoons ground cumin, half a palm full

2 teaspoons hot sauce, just eyeball the amount (recommended: Tabasco)

1 lime, juiced

2 tablespoons vegetable or olive oil, eyeball it

Salt and pepper

Directions

Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts - no need to refrigerate!

BBQ CHICKEN

This comes from the folks at GE Appliances, and begins, “This BBQ chicken recipe is a simple classic that will be the star of your next summer gathering.”

To view this online, click here.

Ingredients

1 pound chicken drumsticks

1 pound chicken thighs

2-3 cups Italian dressing

2-3 Cups BBQ sauce (homemade or store bought)

Directions

Marinate the Chicken:

Combine drumsticks and thighs in a bowl and add Italian dressing until chicken is covered. Let sit overnight (ideal) or for 3-4 hours.

Cooking:

Fire up a gas or charcoal grill to medium heat, put chicken on, and cook for 20 minutes (about 10 minutes per side). After 20 minutes, brush on your favorite BBQ sauce. Turn chicken and add more BBQ sauce. Cook for an additional 10-15 minutes. Watch closely, so you don't burn the BBQ sauce.

ALOHA CHICKEN BURGERS

This is from Chris McDaniel at AllRecipes. Chris wrote, "This tasty sandwich is like a luau on a bun!”

Time: 1 hr 20 minutes; Prep: 20 min; Cook Time: 30 min; Makes 2 servings

To view this online, click here.

Ingredients

2 skinless, boneless chicken breast halves

1/4 cup soy sauce

3 slices thick cut bacon

2 large hamburger buns, split

1 tablespoon softened butter

1/4 cup teriyaki sauce

2 tablespoons mayonnaise

2 slices pineapple

2 slices tomato

2 slices of iceberg lettuce

Directions

Place chicken breasts into a plastic zipper bag with soy sauce, seal the bag, and marinate in refrigerator for 30 minutes. While chicken is marinating, place the bacon in a large, deep skillet, and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain the bacon slices on a paper towel-lined plate, and set aside. Spread cut sides of hamburger buns with butter.

Preheat an outdoor grill for medium heat, and lightly oil the grate.

Remove the chicken from the soy sauce, and discard the excess soy sauce. Place the chicken breasts onto the preheated grill, and grill until chicken shows good grill marks, is no longer pink inside, and the juices run clear, 4 to 5 minutes per side.

When chicken is almost done, brush each piece generously on both sides with teriyaki sauce to finish grilling. Place a slice of Swiss cheese on each chicken breast, and cover with a lid to help the cheese melt onto the chicken.

While chicken is grilling, spread the buns open on the grill and cook until toasted and showing grill lines, about 2 minutes. Set the buns aside.

To assemble, spread the grilled sides of each bun with mayonnaise, and top each bottom bun with a cooked chicken breast, 1 1/2 slices of bacon, a slice of pineapple, a slice from a head of lettuce, a slice of tomato, and the top bun.

Footnotes

Cook's Note:

If you don't want to grill, loosely roll up marinated chicken breast with teriyaki sauce in foil, and bake at 400 for 20 minutes. Then open foil, and melt cheese on top.

Tip

Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.