Chicken Ropa Vieja, Cilantro Lime Rice, and Southwestern Black Bean Salad

Another night of dishes from Gina's Weight Watcher's Recipes. I was just going to make the chicken and rice, but then I realized I had all the ingredients for the salad, so I just made all three. I'm a big fan of recipes where the ingredients compliment each other, allowing you to do all of the chopping in one go. Then you just throw them all together in the end. Often times I feel rushed at the last minute to have it all come together, but that wasn't the case with this meal at all.

If you're working you could cook the chicken (either in the crock pot or on the stove) the night before, refrigerate it overnight, then shred it and cook with the peppers the next evening, making it a quick workday meal. The salad can also be made ahead, just adding the avocado right before you serve.

Here are the recipes:

Chicken Ropa Vieja

3 chicken breast halves, on the bone with the skin removed
1 small onion, quartered
1 tomato, quartered
1 carrot, peeled and chopped
2 cloves of garlic, peeled

1 tbsp olive oil
1 small onion, thinly sliced
1 green pepper, deseeded and thinly sliced
1 red pepper, deseeded and thinly sliced
2 cloves of garlic, chopped
1/4 c dry white wine
1/2 c tomato sauce (it's passata if you're in the UK or Ireland)
Reserved broth*
1 tsp cumin, or more to taste (I used a heaping tablespoon)
Garlic powder (I didn't have any, so I left it out)
Salt and Pepper to taste

Place chicken, tomato, carrots, onion, and two cloves of garlic in a crock pot or large sauce pan. Cover with water. If using the crock pot, cook for 4 hours on high until the chicken is tender. If using the sauce pan, bring to a boil, then turn it down to medium allowing it to simmer for 30-40 minutes. Remove the chicken and shred it using a fork. Reserve the liquid.

In a large, lidded skillet heat the olive oil on medium heat. Add the peppers, onions and garlic and cook for 3-4 minutes. Stir in the chicken, tomato sauce, white wine, and about 3/4 c of the reserve liquid. Season with cumin, garlic powder, and salt and pepper. Cover and simmer on low for about 10 minutes, until the peppers are soft, adding more liquid and seasoning as needed. Makes 4 cups.

Makes 4 servings at 4 ww points each. 

* I didn't do this, but in hindsight I would have strained out the vegetables and used the remainder of the reserved liquid for soup. It had a delicious flavor and would have made a great chicken soup! Next time!

Cilantro Lime Rice  - Start cooking the rice when the chicken is simmering.

1 c extra long grain or basmati rice
Juice of 1/2 lime
2 c water
1 tsp salt
3 tbsp fresh, chopped cilantro
4 tsp vegetable oil

Everyone makes rice differently. My mother uses the evaporation method which is what this recipe suggests. She includes one tsp of the vegetable oil while the rice is cooking. I stink at making rice, so I prefer the 'cook in large quantities of water and drain' method. Regardless of how you make your rice, once it's finished cooking (and drained if that's how you do it), add the lime juice, cilantro, and 3 tsp vegetable oil. Stir everything together and serve.

Makes 4 servings at 4 ww points each. 

Enjoy!


Southwestern Black Bean Salad - I am a sucker for anything with avocado, but you can leave this out if you're not a fan. It would still be delicious!

1 15.5 oz can of black beans, rinsed and drained
9 oz frozen corn, thawed
1 tomato, chopped
1 small avocado, diced
1/4 c red onion, chopped (I didn't have one, so I just used a white onion)
1 scallion, chopped
Juice of 1 lime
3 tbsp extra virgin olive oil
1 tbsp cilantro
Salt and black pepper

Combine the beans, corn, tomato, onion, scallion, and cilantro. Mix in the olive oil and lime juice. Add salt and pepper to taste. Marinate in the fridge for at least 30 minutes. Stir in the avocado right before serving.

Makes 12 servings (if you eat small servings) at 2.5 ww points each.

 

Enjoy!

Teriyaki Pork Stir-Fry

This is another tasty low fat recipe from Pampered Chef's It's Good For You cookbook. Once the meat is marinated this recipe is super quick to make, so it's a great workday meal. You could make the marinade in the morning, then just throw the pork into it as soon as you get home. The meat only needs to marinade for 15 minutes.

I used to follow the recipe to the letter, but one day I went to the store and they didn't have fresh snow peas, but instead had mange tout (is that the same as a snow pea?) and baby corn, so I got that instead. You know, that kind of thing. I never thought I liked those little baby corn, but well, I do. Why? Because I love all things corn. Tesco has these great stir-fry packs and I love the variety of vegetables that now go onto this stir-fry.

The original recipe calls for red pepper flake, but since the fresh pepper is included in the pack I use that now. I love this recipe with brown rice. It really does give it a nice nutty flavor, but white rice is a fine substitute. The cookbook suggests substituting chicken if you don't like pork. I have made it both ways and both are great!

Teriyaki Pork Stir-Fry

2/3 c reduced-sodium soy sauce
1/4 c packed brown sugar
1 tbsp cornstarch
2 tsp peeled, finely chopped fresh gingerroot (I use the Very Lazy stuff that comes in a jar)
2 garlic cloves, finely chopped
1/4 tsp crushed red pepper flakes, or 2 tsp chopped fresh pepper, veined and deseeded
1 lb boneless pork loin chops, cut into 1/8-in strips
2 c uncooked rice, preferably brown
1 medium red bell pepper, cut into 1/4-in strips
6 oz fresh snow peas, trimmed (or any stir-fry combo you like)
1 bunch green onions with tops, cut into 1-in pieces (about 6-8)
1 tsp sesame oil, divided
1 can (8 oz) bamboo shoots, drained

1. In a medium-sized dish, combine soy sauce, brown sugar, and cornstarch; whisk until blended. Add the chopped gingerroot, garlic, and red pepper.

2. Slice the pork into 1/8-in thick strips. Add pork to soy sauce mixture; toss to coat. Cover; refrigerate at least 15 minutes to marinate.

3. Cut the bell pepper into 1/4-in strips and cut green onions into 1-in pieces. Start cooking the rice according to package directions.

4. Heat 1/2 tsp of the oil in a large skillet or wok until hot. Remove pork from marinade using a slotted spoon; add to skillet, reserving marinade. Stir fry a few minutes or until pork is no longer pink. Remove from skillet and keep warm.

5. Heat remaining 1/2 tsp oil in same skillet. Add bell pepper, the stir fry vegetables, and green onions. Stir fry 2-3 minutes or until vegetables are crisp-tender. Return pork to skillet. Stir in reserved marinade and bamboo shoots. Bring to a boil. Cook and stir 1 minute or until sauce is thickened. Serve over rice.

Pampered Chef says this makes 6 servings, but I'd say it makes 4-5 depending on who is eating it.

Enjoy!