Eating breakfast is essential for a balanced metabolism, and this nutrient-packed egg dish contains a wealth of healthy ingredients. Omega-3-rich eggs, parsley, and olive oil help reduce inflammation. Black beans contain antioxidants and are a great source of fiber, which helps to balance your blood sugar and detoxify your body.

Ingredients

6 large omega-3 eggs
2 large omega-3 egg whites
Coarse salt and ground pepper
1 tablespoon extra-virgin olive oil
1 cup medium onion, finely chopped
1 cup grape tomatoes or cherry tomatoes, halved
2 jalapeno peppers, halved, seeded, and finely chopped
1/4 cup crumbled soft goat cheese
15 ounces black beans (1 can), drained and rinsed

Directions

1. Heat the broiler with the rack 4 inches from the heat source. In a large bowl, whisk together the whole eggs, egg whites, and parsley; season with 1/2 teaspoon salt and 1/4 teaspoon pepper.

2. In a medium (10-inch) nonstick ovenproof skillet, heat oil over medium. Add onion and tomatoes and cook until the onion has softened, about 6 minutes. Stir in the jalapeno peppers and egg mixture. Sprinkle cheese over top. Cover, reduce heat to low, and cook until eggs are almost set, 5 to 7 minutes.

3. Place frittata under broiler and cook until the top is set and starts to brown, 3 to 4 minutes. Meanwhile, in a small saucepan over medium-low heat, cook beans until heated through (add water if too dry); season with salt and pepper.

4. Run a rubber spatula around the edge of the pan to loosen the frittata. Carefully slip the frittata out of the pan onto a large serving platter. Serve wedges of frittata with black beans on the side.

Recipe: Whole Living

Ingridients:

8 small chicken drumsticks (about 1 3/4 lb)
4 large red potatoes, each cut in 8 wedges, wedges halved
2 large peppers, cut in 3/4-in. wedges
1 large red onion, cut in 1/2-in.-thick slices
2 tablespoon(s) olive oil
3 tablespoon(s) chopped fresh rosemary or 1 1/2 tsp dried
2 tablespoon(s) chopped garlic
1/2 teaspoon(s) each salt and freshly ground pepper
1/2 cup(s) pitted Kalamata olives, cut in half
Serve with: balsamic vinegar to drizzle over chicken and vegetables

Directions:

1.Position racks to divide oven in thirds. Heat oven to 500°F. You’ll need 2 rimmed baking sheets lined with nonstick foil.

2.Distribute drumsticks, potatoes, peppers and onion evenly between pans. Drizzle with oil; sprinkle with rosemary, garlic, salt and pepper and toss to turn and coat.

3.Roast 30 minutes, stirring mixtures after 15 minutes, or until chicken is cooked and vegetables are tender.

4.Arrange on platter; add olives.

From Woman’s Day
MSN Food

Cut down on the fat but not the flavor by slow cooking chicken drumsticks in Caribbean jerk seasoning, barbecue sauce and rum for a dish that offers plenty of spice without too much heat.

Ingridients:

8 chicken drumsticks (about 2 lb), skin removed
2 teaspoon(s) Caribbean jerk seasoning
3/4 cup(s) barbecue sauce
1 tablespoon(s) dark rum (optional)
1/4 cup(s) sliced scallions

Directions:

1.Rub drumsticks with seasoning. Place in 3 1/2-qt or larger slow-cooker. Pour barbecue sauce and rum over chicken. Turn chicken to coat.

2.Cover and cook on low 6 to 8 hours until chicken is tender. Sprinkle with scallions.

Tips & Techniques

Serve chicken with coleslaw and cornbread on the side.

From Woman’s Day
MSN Food

Chicken stock is flavored with vinegar, soy sauce, garlic and red pepper flakes to create a marinade and sauce that ensures moist and delicious grilled chicken.

Ingridients:

1 3/4 cup(s) Swanson® Chicken Stock
2 tablespoon(s) soy sauce
1 tablespoon(s) vinegar
1 teaspoon(s) sugar
1 teaspoon(s) garlic powder
1/8 teaspoon(s) crushed red pepper
4 skinless, boneless chicken breast halves

Directions:

1.Stir the stock, soy sauce, vinegar, sugar, garlic powder and red pepper in a shallow nonmetallic dish or a gallon-size resealable plastic bag. Add the chicken and turn to coat. Cover the dish or close the bag and refrigerate for 1 hour. Remove the chicken from the marinade.

2.Lightly oil the grill rack and heat the grill to medium. Grill the chicken for 15 minutes or until it’s cooked though, turning and brushing often with the marinade.

3.Heat the remaining marinade in a 1-quart saucepan over medium-high heat to a boil and serve with the chicken.

From Swanson
MSN Food

This easy, baked chicken dish is an outrageously juicy way to change your dinnertime routine.

Ingrients:

1/2 cup(s) Hellmann’s® or Best Foods® Real Mayonnaise
1/4 cup(s) grated Parmesan cheese
4 (about 1 1/4 pounds) boneless, skinless chicken breast halves
4 teaspoon(s) Italian seasoned dry bread crumbs

Directions:

1.Preheat oven to 425 degrees F.
2.Combine Hellmann’s® or Best Foods® Real mayonnaise with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with mayonnaise mixture, then sprinkle with bread crumbs.
3.Bake 20 minutes or until chicken is thoroughly cooked.

Each serving contains: Vitamin A 2%, Vitamin C 2%, Calcium 8%, Iron 6%

Tips & Techniques:

This recipe is also terrific with Hellmann’s® or Best Foods® Light Mayonnaise or Hellmann’s® or Best Foods® Canola Cholesterol Free Mayonnaise.

From Hellmann’s
MSN Food

Create a budget-conscious stir-fry in a flash with frozen shrimp and a homemade hoisin sauce made of orange juice, soy sauce and barbecue sauce. Served on top of rice flecked with orange zest, it’s easy elegance at its best.

Ingridients:

1 cup(s) long-grain white rice
1 large navel orange
2 teaspoon(s) cornstarch
1/4 cup(s) barbecue sauce
2 tablespoon(s) low-sodium soy sauce
1 bunch(es) broccoli (about 1 1/4 lb), stalks thinly sliced and head cut into small florets
1 tablespoon(s) canola oil
1 pound(s) medium peeled and deveined frozen shrimp, thawed and patted dry
2 scallions, sliced

Directions:

1.Cook the rice according to package directions.

2.Using a vegetable peeler, remove 4 strips of zest from the orange; thinly slice the zest and set aside. Squeeze the juice from the orange into a small bowl (you should get about 1/2 cup); stir in the cornstarch. Add the barbecue and soy sauces and stir to combine.

3.Bring 1/2 cup water to a simmer in a large skillet. Add the broccoli and cook, covered, until just tender, 2 to 3 minutes. Using a slotted spoon, transfer the broccoli to a bowl.

4.Wipe out the skillet, then heat the oil over medium-high heat. Add the shrimp and cook, stirring occasionally, until opaque throughout, about 3 minutes. Add the soy sauce mixture and simmer until thickened, about 1 minute. Return the broccoli to the skillet and toss to combine.
5.Fluff the rice with a fork and fold in the orange zest and scallions. Serve with the shrimp and broccoli.

Tips & Techniques:

Skip those bags of broccoli crowns! Bunches are up to 70¢ cheaper per pound. Step away from the refrigerated fish case. Frozen shrimp is usually cheaper than those pieces, which were most likely frozen at one time anyway.

From Woman’s day
MSN Food

This Asian “barbecued” chicken made in a casserole dish is truly finger-licking good! You can make this with 2 bone-in chicken breasts (about 12 ounces each) instead of thighs and drumsticks, if you prefer. Remove the skin and cut each chicken breast in half on the diagonal to get 4 portions about equal in weight. Serve with sautéed chard and whole-grain rice pilaf.

Ingridients:

1 bunch(es) scallions
1/4 cup(s) hoisin sauce
1 tablespoon(s) reduced-sodium soy sauce
1 tablespoon(s) minced fresh ginger
1 tablespoon(s) minced garlic
1 teaspoon(s) Asian hot sauce, such as Sriracha, or to taste
1/4 teaspoon(s) Chinese five-spice powder (see Tips)
4 (1 1/4-1 1/2 pounds total) bone-in chicken thighs, skin removed, trimmed
4 (1-1 1/4 pounds total) chicken drumsticks, skin removed, trimmed
1 1/2 teaspoon(s) toasted sesame seeds (see Tips)

Directions:

1.Preheat oven to 350 degrees F. Coat a 9- by 13-inch (or similar-size) baking dish with cooking spray.

2.Thinly slice 1/4 cup scallion greens; set aside. Mince the whites. Whisk the scallion whites, hoisin sauce, soy sauce, ginger, garlic, hot sauce, and five-spice powder in a large bowl. Add chicken and toss to coat. Arrange the chicken in an even layer in the prepared baking dish, meatier-side down. Pour any remaining sauce from the bowl over the chicken.

3.Bake, turning once halfway so the meatier side is up, until an instant-read thermometer inserted into the thickest part without touching bone registers 165 degrees F, about 1 hour. Transfer the chicken to a serving platter and top with any remaining sauce from the baking dish. Sprinkle with sesame seeds and the reserved scallion greens.

Exchanges: 1/2 other carbohydrate, 6 lean meat Carbohydrate Servings: 1 Nutrition Bonus: Zinc (30% daily value), Iron (16% dv).

Tips & Techniques:

Tips: Chinese five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise, and Szechuan peppercorns. Look for it in the spice section of the supermarket or with other Asian ingredients. Sesame seeds can be purchased already toasted. Look for them near other Asian ingredients. Or toast your own in a small dry skillet over low heat, stirring constantly, until golden and fragrant, about 2 minutes.

From EatingWell.com
MSN Food

This crispy dish has just the right balance of salty and sweet, with chunks of boneless chicken breast, bok choy and red bell peppers cooked in a mix of stir-fry sauce, orange juice and grated orange zest.

Ingridients:

2 teaspoon(s) sesame seeds
2 boneless, skinless chicken breast halves, cut in chunks
1 tablespoon(s) cornstarch
2 1/2 teaspoon(s) oil
1 bunch(es) (1 lb) bok choy, stalks and leaves cut in half lengthwise, then in pieces crosswise, leaves and stalks separated
2 small red peppers, cut in strips
1/3 cup(s) each stir-fry sauce, orange juice and water
1 teaspoon(s) grated orange zest

Directions:

1.Cook sesame seeds in large nonstick skillet over medium heat until golden and fragrant. Set aside. Put chicken and cornstarch in ziptop bag. Seal and shake to coat.

2.Heat 2 tsp oil in same skillet until hot but not smoking. Add chicken; stir-fry 5 minutes until opaque in center. Remove to a large plate.

3.Heat remaining oil in skillet. Add bok choy stalks and peppers. Stir-fry 5 minutes until almost crisp-tender.

4.Add bok choy leaves; stir-fry 2 minutes. Mix remaining ingredients. Stir into skillet. Return chicken; stir until simmering. Place on serving plate; sprinkle with sesame seeds

From Woman’s Day
MSN Food

Using a whole chicken and pantry staples keeps the cost down, but when a dish is this delish—with its thick cinnamon, honey and ginger sauce—money will be the last thing on your mind!

Ingridients:

1 quartered chicken (about 4 lb)
1/4 cup(s) all-purpose flour
1/2 teaspoon(s) each salt and pepper
1 tablespoon(s) oil
1 cup(s) chopped onion
1 tablespoon(s) each chopped garlic and fresh ginger
2 cinnamon sticks (about 3 1/2 in. each)
1/2 cup(s) honey
1/4 cup(s) each lite soy sauce and water
Garnish: scallions
Serve with: short-grain white (sushi) rice, diced mango

Directions:

1.Grasp chicken skin with a paper towel and pull off. Remove visible fat with kitchen scissors or a sharp knife.

2.Mix flour, salt and pepper in a gallon-size plastic food bag. Add chicken a few pieces at a time, close bag and shake to coat chicken evenly.

3.Heat oil in a deep 12-in. nonstick skillet over medium heat. Add chicken and cook, turning once, 10 minutes or until golden. Remove chicken to a platter.

4.Add onion to skillet; sauté 3 minutes until golden. Add garlic, ginger and cinnamon sticks; sauté until fragrant. Add honey, soy sauce and water. Stir until honey dissolves. Add chicken, bring to a simmer, cover and cook, turning chicken occasionally, 15 minutes or until chicken is cooked through. Garnish with scallions. Serve with rice mixed with diced mango.

From Woman’s Day

Trying to create an alternative to Heinz and Hunt’s, two Brown University undergrads created Sir Kensington’s, a small-batch ketchup that balances sweet and tangy (sirkensingtons.com). To show off its aromatic side, Food and Wine’s Grace Parisi uses it in a sauce for a shrimp stir-fry.

Ingridients:

2 tablespoon(s) low-sodium soy sauce
3/4 cup(s) chicken broth
2 teaspoon(s) sugar
1 teaspoon(s) cornstarch
2 tablespoon(s) vegetable oil
1 clove(s) garlic, minced
2 tablespoon(s) minced fresh ginger
1 1/2 pound(s) (medium) shrimp, peeled
1 1/2 tablespoon(s) rice vinegar
1 teaspoon(s) Chinese chile sauce
2 tablespoon(s) ketchup

Directions:

1.In a small bowl, whisk the ketchup with the soy sauce, chicken broth, sugar, chile sauce, cornstarch, and vinegar.

2.Heat a large skillet until very hot. Add the oil and swirl to coat the pan. Add the ginger and garlic and cook for 10 seconds, until fragrant. Add the shrimp and cook until curled, but not cooked through, 1 to 2 minutes. Whisk the sauce and add it to the pan. Cook, stirring, until the sauce is thickened and the shrimp are cooked through, 3 minutes.

From Food & Wine
MSN Food