Page 22 - Florida Sentinel 3-10-17

Recipes
Lemony Chicken Kebabs with Tomato -Parsley Salad
Sticking to low-ingredient meals helps keep your dish in check when following a clean eating diet. This six-ingredient dish delivers big taste with minimal fuss. Start marinating the chicken in the morning to make prep time quick and easy in the afternoon. If parsley salad isn't your thing, try a spinach salad instead. This is the perfect clean-eating dish for spring.
3 tablespoons fresh lemon juice, divided
1 tablespoon minced garlic, di- vided
1 1/2 teaspoons dried oregano, di- vided
3/4 teaspoon kosher salt, divided 3/4 teaspoon freshly ground black pepper, divided
3 tablespoons extra-virgin olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves, cut into 1 1/2-inch cubes
2 cups fresh parsley leaves
1 cup chopped cherry tomatoes
Directions: Combine 2 tablespoons juice, 2 teaspoons garlic, 1 teaspoon oregano, 1/2 teaspoon salt, and 1/2 teaspoon pepper in a bowl. Add 1 tablespoon oil, stirring with a whisk. Add chicken, and stir; marinate in refrigerator 2 hours, covered.
Remove chicken from bowl; discard marinade. Thread chicken onto 4 (10-inch) skewers. Heat a grill pan over high heat. Add skewers; cook 6 minutes or until done, turning often.
Combine remaining 1 tablespoon juice, 1 teaspoon garlic, 1/2 teaspoon oregano, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl. Gradually add remaining 2 tablespoons oil, stirring well with a whisk. Add parsley and tomatoes; toss to coat. Serve chicken on top of salad.
Broiled Flat Iron Steak with Brussels Sprouts and Sweet Potatoes
This one-pan meal is a crowd-pleaser and testament to how 4 ingredients can come together to form a supremely satisfying dish, ready in a flash. We broil the steak over the veggies so the meat juices baste them as they cook. Choose multifaceted flat iron steak. Butchered from the shoulder (chuck), it gives you the best of both beefy worlds: One end of the cut is tender and mild, while the opposite end has sirloin-like chew and deep, mineral flavor.
6 ounces Brussels sprouts, trimmed and halved 6 ounces sweet potato, peeled, halved length- wise, and sliced into thin half-moons
2 tablespoons olive oil, divided
1 (1-lb.) flat iron steak, trimmed
2 teaspoons chopped fresh thyme, divided 1 teaspoon kosher salt, divided
3/4 teaspoon black pepper, divided
Directions: Preheat broiler, with oven rack 6 inches from heat.
Place Brussels sprouts and potato on a rimmed baking sheet; toss with 1 tablespoon oil, and spread in an even layer. Place a wire rack in pan over vegetables. Rub steak with 1
1/2 teaspoons oil, and place on rack in pan over vegetables. Sprinkle steak with 1 teaspoon thyme, 1/2 teaspoon salt, and half of pepper.
Broil 10 minutes. Turn steak over; drizzle with remaining 1 1/2 teaspoons oil, and sprinkle with re- maining thyme, salt, and pepper. Broil about 5 minutes or until desired degree of doneness.
Remove steak from pan, and let stand 5 minutes. Cut across the grain into thin slices. Place vegetables in a bowl; pour in pan juices, and toss to coat
Chicken with Brussels Sprouts and Mustard Sauce
A zesty mustard sauce dresses chicken breasts and sautéed Brussels sprouts for a healthy finish to this easy weeknight recipe. This easy chicken recipe cooks from start to finish in the same pan, moving from stove top to oven to finish the brilliant pan sauce. If you have a wary Brussels sprouts diner in your crowd, this is the recipe to make so they'll give the underrated veggies a second chance.
2 tablespoons olive oil, di- vided
4 (6-ounce) skinless, bone- less chicken breast halves 3/8 teaspoon salt, divided 1/4 teaspoon freshly ground black pepper
3/4 cup fat-free, lower- sodium chicken broth, di- vided
1/4 cup unfiltered apple cider
2 tablespoons whole-grain Dijon mustard
2 tablespoons butter, di- vided
1 tablespoon chopped fresh flat-leaf parsley
12 ounces Brussels sprouts, trimmed and halved
Directions: Preheat oven to 450°.
Heat a large ovenproof skillet over high heat. Add 1 tablespoon oil. Sprinkle chicken with 1/4 tea-
spoon salt and pepper; add to pan. Cook 3 minutes or until browned. Turn chicken; place pan in oven. Bake at 450° for 9 minutes or until done. Remove chicken from pan; keep warm. Heat pan over medium-high heat. Add 1/2 cup broth and cider; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 4 minutes or until thickened. Whisk in mustard, 1 tablespoon butter, and parsley.
Heat remaining 1 tablespoon oil and 1 tablespoon butter in a large nonstick skillet over medium- high heat. Add Brussels sprouts; sauté 2 minutes or until lightly browned. Add remaining 1/8 tea- spoon salt and 1/4 cup broth to pan; cover and cook 4 minutes or until crisp-tender. Serve sprouts with chicken and sauce.
Arugula, Grape, and Sunflower Seed Salad
A Super clean salad. This one features spicy arugula, sweet red grapes, and another clean eating staple, sun- flower seeds. Seeds and nuts are a common ingredient in “clean” cooking because they fill you up, provide hard- to-get nutrients like magnesium, zinc, selenium, and vitamin E, and are chock full of good fats.
3 tablespoons red wine vinegar
1 teaspoon honey
1 teaspoon maple syrup 1/2 teaspoon stone- ground mustard
2 teaspoons grapeseed
baby arugula
2 cups red grapes, halved 2 tablespoons toasted sunflower seed kernels
1 teaspoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
oil 7
cups loosely packed
Directions: Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stir- ring with a whisk.
Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, MARCH 10, 2017