Try these tasty recipes from Janet & Greta Podleski, authors of Eat, Shrink & Be Merry.
More recipes from Janet & Greta can be found in the “Food for the Soul” section of HEART’s November/December issue. Enjoy!
Baked chicken thighs in a sticky-sweet barbecue sauce.
From Eat, Shrink & Be Merry by Janet & Greta Podleski.
Even if your kids are picky, there’s no way they’ll call these “icky.”
16 boneless, skinless chicken thighs (about 3 lbs/1.4 kg)
1/2 cup barbecue sauce (hickory flavoured is nice)
1/4 cup reduced-sodium soy sauce
1/4 cup red-wine vinegar
1/4 cup liquid honey or maple syrup
1 tbsp chili powder
1 tbsp Dijon mustard
1 tbsp grated gingerroot
2 tsp minced garlic
1 tsp ground cumin
1 tbsp cornstarch
Preheat oven to 400°F. Spray a 9 x 13-inch baking pan with cooking spray. Arrange chicken thighs in pan in a single layer.
Whisk together all sauce ingredients in a medium bowl. Pour evenly over chicken. Turn pieces to coat both sides with sauce. Bake, uncovered, for about 40 minutes, or until chicken is no longer pink in the centre.
Remove chicken from pan and keep warm. Carefully pour sauce from pan into a small pot. Bring to a boil over medium-high heat. Combine cornstarch with an equal amount of water and mix until smooth. Add to sauce. Cook until sauce is bubbly and thickened, about one minute. Serve hot chicken with extra sauce on top.
Makes 8 servings.
Per serving: 287 calories, 7.1 g total fat (1.7 g saturated fat), 32 g protein, 19 g carbohydrate, 0.5 g fibre, 141 mg cholesterol, 590 mg sodium
A HEART Exclusive
Pumpkin-Bran Muffins with Chocolate Chips
Don’t wait until Thanksgiving dinner to enjoy the rich flavor of pumpkin! Canned pure pumpkin, a good source of beta-carotene (an anti-oxidant), is available all year round and makes these unique muffins moist and delicious.
1 1/4 cups all-purpose flour
1/2 cup wheat bran
2 tsp pumpkin pie spice (or 1½ tsp ground cinnamon plus ¼ tsp each ground ginger and nutmeg)
1 1/2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup canned pure pumpkin
1/2 cup plain, low-fat yogurt (2%)
1/2 cup pure maple syrup or honey
1/4 cup butter, melted
1 tsp vanilla
1 cup finely grated carrots
1/2 cup mini semi-sweet chocolate chips
1/2 cup chopped walnuts (optional)
Preheat oven to 375ºF. Spray a 12-cup muffin tin with cooking spray and set aside.
In a medium bowl, combine flour, wheat bran, pumpkin pie spice, baking powder, baking soda, and salt. Set aside.
In a large bowl, whisk together pumpkin, yogurt, maple syrup, butter, egg, and vanilla. Stir in carrots. Add dry ingredients to wet ingredients and stir using a wooden spoon just until moistened. Fold in chocolate chips (and walnuts, if using). Batter will be thick.
Divide batter evenly among 12 muffin cups. Bake on middle oven rack for 20 to 22 minutes, or until a wooden pick inserted in center comes out clean. Cool on a wire rack.
Makes 12 muffins.
Per muffin: 168 calories, 5.8 g total fat (3.3 g saturated fat), 3.4 g protein, 27 g carbohydrate, 2.4 g fiber, 30 mg cholesterol, 291 mg sodium