Quick and Easy Entrees You Can Make After a Busy Day - Chicken Marinara Stir-Fry and KC Steak Strips
Wondering what to fix for dinner after a tiring day? Don't give into the impulse to stop by the local 'fast-food' drive-through! Go home and prepare your family a 'real meal' in no time and with minimum clean-up. If you like chicken, how about a Chicken Marinara Stir-Fry? This meal is even diabetic-friendly!
CHICKEN MARINARA STIR-FRY
1 tbsp cornstarch
1 can (14 1/2-oz)diced tomatoes, undrained
1 can (8-oz)tomato sauce
1/4 cup reduced-sodium chicken broth
1/4 cup dry red wine (or additional chicken broth)
1/2 tsp thyme
1/2 tsp basil
1/4 tsp salt
1-lb boneless, skinless chicken breasts, cut into strips
2 cloves of garlic, minced
1 tbsp canola oil
1 small yellow onion, diced
1 medium green bell pepper, julienned
1 small eggplant, peeled and cut into cubes
Hot cooked spaghetti
2 tbsp grated Parmesan cheese
Drain the tomatoes, pouring the juice into a medium bowl. Set the tomatoes aside. To the juice in the bowl stir in the cornstarch and add the tomato sauce, chicken broth, wine-if using, basil, thyme, and salt; combine until smooth. Set mixture aside.
In a large nonstick skillet or Chinese wok, heat the canola oil. Stir-fry the chicken and garlic in the hot oil until it is no longer pink. Remove chicken and keep warm.
In the same skillet, stir-fry the onion and bell pepper for 4 minutes. Add the eggplant to the skillet and stir-fry for another 4 to 5 minutes or until tender. Stir the sauce in the bowl and add to the pan. Bring mixture to a boil, cook and stir for 2 minutes or until thickened. Add the chicken and tomatoes to the skillet and heat through. Serve over the hot spaghetti; sprinkle with the Parmesan cheese.
Yield: 4-servings
Note: This dish is also suitable for diabetics as it contains 17 carbs to 30 g protein per cup, including the spaghetti. Even better for you if made with whole-wheat spaghetti.
KC STEAK STRIPS OVER NOODLES
1 lb lean round steak*, trimmed of fat
4 tbsp butter, divided
1 can (10-oz) mushroom pieces, drained
1 cup chopped onion
1 1/2 cups chili sauce
2 tbsp flour
1/2 cup cold water
1 pkg (9 to 10-oz) frozen green beans, cooked until crisp-tender and drained
3 cups dry noodles, cooked and drained
1 tbsp butter tossed with the hot noodles
Cut steak into thin strips.
Heat 3 tablespoons of the butter in a large skillet set over medium heat. Add the mushrooms and onion; saute until tender (a couple of minutes). Using a slotted spoon remove from the skillet; set aside.
Add the other tablespoon of butter to the skillet and add the steak; saute 5 to 7 minutes until browned on both sides. Add the chili sauce and simmer for 10-12 minutes until the meat is tender.
Blend the flour and cold water together and stir into the skillet. Cook, stirring constantly, until the mixture begins to boil; about 5 minutes. Reduce the heat and return the mushrooms and onions to skillet. Add the green beans and mix well to blend. Heat to a hot serving temperature but do not allow to boil.
To serve, place the steak mixture over the hot buttered noodles.
Yield: 6 servings
*Skinless, boneless chicken breast may be substituted for the steak, if desired.
CHICKEN MARINARA STIR-FRY
1 tbsp cornstarch
1 can (14 1/2-oz)diced tomatoes, undrained
1 can (8-oz)tomato sauce
1/4 cup reduced-sodium chicken broth
1/4 cup dry red wine (or additional chicken broth)
1/2 tsp thyme
1/2 tsp basil
1/4 tsp salt
1-lb boneless, skinless chicken breasts, cut into strips
2 cloves of garlic, minced
1 tbsp canola oil
1 small yellow onion, diced
1 medium green bell pepper, julienned
1 small eggplant, peeled and cut into cubes
Hot cooked spaghetti
2 tbsp grated Parmesan cheese
Drain the tomatoes, pouring the juice into a medium bowl. Set the tomatoes aside. To the juice in the bowl stir in the cornstarch and add the tomato sauce, chicken broth, wine-if using, basil, thyme, and salt; combine until smooth. Set mixture aside.
In a large nonstick skillet or Chinese wok, heat the canola oil. Stir-fry the chicken and garlic in the hot oil until it is no longer pink. Remove chicken and keep warm.
In the same skillet, stir-fry the onion and bell pepper for 4 minutes. Add the eggplant to the skillet and stir-fry for another 4 to 5 minutes or until tender. Stir the sauce in the bowl and add to the pan. Bring mixture to a boil, cook and stir for 2 minutes or until thickened. Add the chicken and tomatoes to the skillet and heat through. Serve over the hot spaghetti; sprinkle with the Parmesan cheese.
Yield: 4-servings
Note: This dish is also suitable for diabetics as it contains 17 carbs to 30 g protein per cup, including the spaghetti. Even better for you if made with whole-wheat spaghetti.
KC STEAK STRIPS OVER NOODLES
1 lb lean round steak*, trimmed of fat
4 tbsp butter, divided
1 can (10-oz) mushroom pieces, drained
1 cup chopped onion
1 1/2 cups chili sauce
2 tbsp flour
1/2 cup cold water
1 pkg (9 to 10-oz) frozen green beans, cooked until crisp-tender and drained
3 cups dry noodles, cooked and drained
1 tbsp butter tossed with the hot noodles
Cut steak into thin strips.
Heat 3 tablespoons of the butter in a large skillet set over medium heat. Add the mushrooms and onion; saute until tender (a couple of minutes). Using a slotted spoon remove from the skillet; set aside.
Add the other tablespoon of butter to the skillet and add the steak; saute 5 to 7 minutes until browned on both sides. Add the chili sauce and simmer for 10-12 minutes until the meat is tender.
Blend the flour and cold water together and stir into the skillet. Cook, stirring constantly, until the mixture begins to boil; about 5 minutes. Reduce the heat and return the mushrooms and onions to skillet. Add the green beans and mix well to blend. Heat to a hot serving temperature but do not allow to boil.
To serve, place the steak mixture over the hot buttered noodles.
Yield: 6 servings
*Skinless, boneless chicken breast may be substituted for the steak, if desired.
