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Home cooking that's flavorful and healthier

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Posted: Saturday, January 5, 2013 3:15 am

All across the country, food lovers are cooking up something wholesome and flavorful. They are making a commitment to eating better on their own terms by making more meals at home. They are finding that home cooking with real ingredients is inherently healthier -- and it's surprisingly easy. With a few simple changes, you can make a big difference in the healthfulness of everyday meals.

"By adding herbs and spices, it's easy to make healthy foods more flavorful. And it's a smart way to freshen up your family's standby recipes while gradually reducing reliance on sugar, sodium or fat," said Chef Mark Garcia, of the McCormick Kitchens.

        
 
For freshened-up family favorites, try making these simple, healthful changes that are simply delicious:
  • Replace the heavy breading on chicken tenders with a flour mixture spiced with paprika, black pepper and oregano. Bake it in the oven to reduce fat and calories.
  • For a healthier take on beef stew, use low sodium broth and serve over whole grain pasta or brown rice instead of mashed potatoes.
  • For a delicious twist on traditional chili, try using boneless, skinless chicken breasts with black beans and corn. Pump up the authentic Southwest flavor with cumin, garlic powder and red pepper.

Get more recipes like these at www.mccormick.com. You can also join the conversation on Twitter @Spices4Health.

 

Description
Boneless chicken is seasoned and oven-fried for great taste that's quick and easy enough for any day of the week.

Ingredients

  • 1/4 cup flour
  • 1 1/2 teaspoons Seasoned Salt
  • 1/2 teaspoon Oregano Leaves
  • 1/4 teaspoon Black Pepper, Ground
  • 1 1/4 pounds boneless skinless chicken breast halves or thighs
  • 1/4 cup milk
  • 1 tablespoon butter, melted

Preparation

  1. Preheat oven to 425 degrees F. Spray 15x10x1-inch baking pan with no stick cooking spray.
  2. Mix flour, seasoned salt, oregano and pepper in shallow dish. Moisten chicken with milk. Coat evenly with flour mixture. Place chicken in single layer on prepared pan. Drizzle with melted butter.
  3. Bake 15 to 20 minutes or until chicken is cooked through.

Serves
Makes 5 servings

Notes, Tips & Suggestions

  • Test Kitchen Tip: For quicker, more uniform cooking, slice thick chicken breasts in half horizontally or pound chicken breasts thin.
  • Flavor Variation: Use 1 teaspoon McCormick Perfect Pinch Italian Seasoning or Rosemary Leaves, crushed, in place of the oregano.
Calories: 190g   Total Fat: 6g
Cholesterol: 80mg   Protein: 28g
Carbohydrates: 6g   Sodium: 457mg

Preparation Time:
5 minutes

Cook Time:
20 minutes

Chicken Chili with Black Beans and Corn

Description
Make a batch of this Super Spice-rich chili for your next get-together. It doubles easily if you are expecting a crowd.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
  • 1 cup chopped green bell pepper
  • 1 cup chopped onion
  • 1 tablespoon Paprika
  • 1 1/2 teaspoons Oregano Leaves
  • 1 teaspoon Cumin, Ground
  • 1 teaspoon Garlic Powder
  • 1/4 teaspoon Red Pepper, Crushed
  • 1 can (15 ounces) black beans, drained and rinsed
  • 1 can (15 ounces) great Northern beans, drained and rinsed
  • 1 can (14 1/2 ounces) diced tomatoes, undrained
  • 1 cup chicken broth
  • 1 cup frozen corn

Preparation

  1. Heat oil in large skillet on medium-high heat. Add chicken, bell pepper and onion; cook and stir 6 to 8 minutes or until chicken is lightly browned. Add paprika, oregano, cumin, garlic powder and red pepper; mix well.
  2. Stir in remaining ingredients. Bring to boil. Reduce heat to low; simmer 20 minutes.

Serves
Makes 8 (1-cup) servings


Calories: 188g   Total Fat: 4g
Cholesterol: 37mg   Protein: 18g
Carbohydrates: 20g   Sodium: 413mg

Preparation Time:
15 minutes

Cook Time:
30 minutes

Hearty Beef Stew with Roasted Vegetables

Description
Roasting the vegetables before adding them to the stew brings out delicious caramelized flavors.

Ingredients

  • 4 cups cubed winter vegetables (cut into 1/2-inch pieces), such as carrots, butternut squash, parsnips or sweet potatoes
  • 1 medium onion, cut into 1/2-inch pieces
  • 2 tablespoons olive oil, divided
  • 1 1/2 pounds boneless beef sirloin steak, cut into 1-inch cubes
  • 3/4 cup chicken broth
  • 3 Bay Leaves
  • 1/2 teaspoon Thyme Leaves
  • 1/2 teaspoon Black Pepper, Coarse Ground
  • 1/2 teaspoon salt
  • 1/4 cup dry red wine or apple juice
  • 3 cups prepared mashed potatoes

Preparation

  1. Preheat oven to 425 degrees F. Toss vegetables and onion with 1 tablespoon olive oil on large baking sheet. Roast 20 minutes or until vegetables are golden.
  2. Meanwhile, cook and stir beef in remaining 1 tablespoon olive oil in large skillet on medium-high heat 5 minutes or until beef is browned. Add roasted vegetables, chicken broth, bay leaves, thyme, pepper, salt and wine. Bring to boil. Reduce heat to low; simmer 10 minutes or until sauce is slightly thickened. Remove bay leaves from stew before serving. Serve stew over mashed potatoes.

Serves
Makes 6 servings

Notes, Tips & Suggestions

  • Test Kitchen Tip: If desired, add 2 Bay Leaves to cooking water when preparing fresh or instant potatoes. For instant mashed potatoes, remove bay leaves before adding potato flakes. For fresh potatoes, remove bay leaves before mashing.
Calories: 406g   Total Fat: 18g
Cholesterol: 59mg   Protein: 28g
Carbohydrates: 33g   Sodium: 745mg

Preparation Time:
20 minutes

Cook Time:
35 minutes

-----

SOURCE:
McCormick


        
        
    



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