Tandoori Chicken Rollups

six servings
Indian cooks bake meats in a clay oven, called a tandoor but I find that a grill works beautifully. The yogurt-based marinade tenderizes and flavors the chicken and provides a cooling (albeit spicy) contrast to the cooked meat. This dish is also delicious with turkey and seafood.

1 ½ pounds boneless, skinless chicken breast, trimmed of fat and gristle

Tandoori Marinade
mix all together
1 ¾ cups low-fat plain yogurt
2 ½ tablespoons minced fresh ginger
1 ½ tablespoons minced garlic
1 teaspoon dried red pepper flakes (or to taste)
1 ¼ teaspoons ground cumin
1 ¼ teaspoons dried oregano
1 teaspoon salt
½ teaspoon freshly ground black pepper

Mint-Yogurt Dressing
mix all together
1 ½ cups whole milk yogurt
½ teaspoon ground cumin
3 tablespoons chopped fresh mint leaves
1 teaspoon salt, or to taste

18 flour tortillas, folded and wrapped in a damp cloth

  1. Toss the chicken breasts in the Tandoori Marinade to coat and let marinate 30 minutes, or longer covered in the refrigerator.
  2. Prepare a hot fire for grilling or preheat a gas grill. Arrange the meat 3 inches from the source of heat, cover, and grill the meat until cooked through, about 6 to 7 minutes per side, depending on the thickness. Remove from the heat and let cool slightly.
  3. While the chicken is cooking, pour the Mint-Yogurt Dressing into a serving bowl and arrange the flour tortillas on a serving plate.
  4. Cut the cooked chicken thin slices and arrange on a platter. To serve, arrange slices of chicken in a flour tortilla, spoon some of the dressing on top, roll up, and eat with your fingers. Serve with a side vegetable or a salsa.

Assorted Vegetables With A Lemon Soy Dressing

Recipe from Dinner Doctor: Single Millie, Quick and Easy Episode

Serves 4

Assorted Vegetables:

Frozen broccoli, about ¾ pound
Frozen baby carrots, about ¾ pound

Lemon-Soy Dressing:

3 tbsp. naturally brewed soy sauce
3 tbsp. freshly-squeezed lemon juice
2 tbsp. chopped fresh dill, or cilantro, or other fresh herbs

Instructions:

  1. Heat pan
  2. Add veggies and heat through high heat
  3. Add dressing and herbs and toss
  4. Taste for seasoning and adjust if necessary

Mom’s Barbecue Chicken

Recipe from Dinner Doctor: Single Millie, Quick and Easy Episode

Serves Four to Six

1 ½ pounds chicken legs and thighs

Barbecue Sauce

1 ½ cups bottled Italian salad dressing
2 tablespoons minced garlic
½ cup ketchup
2 tablespoons soy sauce

Directions

  1. Mix the bottled dressing with the garlic, ketchup, and soy in a bowl and add the chicken parts. Stir to coat, cover with plastic wrap, and let the chicken marinate for several hours or overnight, if possible in the refrigerator.
  2. Preheat the oven to 375 degrees. Line a cookie sheets with aluminum foil and arrange the pieces, skin-side up on the pan, spooning some of the marinade on top. Roast the chicken for about 45 minutes turning once or until deep golden brown. Remove and serve hot, at room temperature, or cold.

Pan-Roasted Salmon with Minty Snap Peas

6 servings
The ginger-soy-balsamic marinade gives the seared salmon a lovely flavor and color and the simple mint dressing is a light and refreshing complement to snap peas. I like to serve this dish hot, or at room temperature with rice pilaf for a festive buffet.

Ingredients:
6 salmon fillets with skin on (each about 6 ounces)

Marinade (mixed together):
2 tablespoons minced fresh ginger
3 tablespoons soy sauce
3 tablespoons balsamic vinegar

1 ½ pounds snap peas

Mint Dressing:
3 tablespoons fruity extra-virgin olive oil
2 tablespoons lemon juice, or to taste
6 tablespoons chopped mint leaves
1 teaspoon salt
½ teaspoon freshly ground black pepper

2 tablespoons virgin olive oil

  1. Lightly toss the salmon with the Marinade in a bowl and let sit at room temperature.
  2. Bring 2 quarts of water to a boil in a saucepan and add the snap peas. Cook for 2 minutes, or until crisp-tender. Drain in a colander and refresh in cold water. Drain again and blot dry on paper towels.
  3. Whisk the ingredients of the Mint Dressing together in a mixing bowl. Add the snap peas and toss lightly to coat.
  4. Heat the 2 tablespoons olive oil in a large frying pan over high heat until very hot. Rub the marinade all over the salmon and place in the pan, skin side down. Partially cover, and fry about 5 to 6 minutes over high heat (depending on the thickness), until the skin is crisp and the salmon meat has started becoming opaque. Carefully flip over with a spatula and cook for another 3 to 4 minutes, or until just cooked.
  5. Arrange the salmon on a serving platter and spoon the snap peas around. Serve with a rice pilaf or steamed rice.

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For a specific health problem, consult a qualified health-care giver for guidance.

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