Cola Chicken

Hands on Time:20 mins
Total time: 55 mins
Serves 6 (serving size 1 breast half and 1 tbs sauce)

Ingredients
1 tbs canola oil
2.5 tbs finely chopped onion
1 garlic clove, minced
3/4 cup cola
1/3 cup ketchup
1 tbs cider vinegar
2 tbs Worcestershire sauce
1.5 tsp chili powder
1.5 tbs brown sugar
1 tbs sweet paprika
1/2 tsp salt
1/2 tsp ground cumin
6 (6 oz) skinless, boneless chicken breast halves
Cooking spray

Directions
1) Preheat grill to medium-high heat.
2) Heat a medium saucepan over medium-high heat.  Add oil to pan, swirl to coat.  Add onion to pan; saute 2 mins.  Add garlic, saute 1 min.  Stir in cola and next four ingredients (through chili powder).  Bring to a boil.  Reduce heat and simmer 15 mins or until sauce reduces to 3/4 cup, stirring occasionally.Set 6 tbs sauce aside.
3) Combine sugar and next 3 ingredients (through cumin), stir well.  Rub spice mixture evenly over both sides of chicken.  Arrange chicken on a grill rack coated with cooking spray; baste with 3 tbs of remaining sauce.  Grill 5 mins.  Turn chicken over, baste with sauce.  Cook 5 more minutes or until done.  Serve with reserved 6 tbs of sauce.

Calories: 254
Fat: 4.7g
Protein: 40g
Carb: 11.2g
Fiber: 0.5g
Chol: 99mg
Sodium: 498mg



(Photo credit: www.foodgawker.com, recipe from Cooking Light magazine)

Stir-Fried Chinese Egg Noodles

(Photo Credit: www.myrecipes.com)

Hands On Time: 27 min

Total Time: 27 min

Serves 4 (1 cup)

Ingredients:

8 oz fresh or frozen Chinese egg noodles, thawed

1 tbsp canola oil

1 cup sliced mushrooms (recipe suggests cremini)

5 garlic cloves, minced

3 green onions, diagonally sliced

1/4 cup low-sodium soy sauce

1 tbsp brown sugar

1.5 tbsp fresh lime juice

1 tbsp dark sesame oil

2 large eggs

2 cups spinach, trimmed

Directions

1) Cook the noodles per package directions, omitting salt and fat. Drain. Set aside.

2) Heat a large skillet over medium-high heat. Add oil to pan, and swirl to coat. Add mushrooms and saute 4 minutes, stirring occasionally. Add garlic and green onions. Saute for 1 minute. Combine soy sauce and next four ingredients, stirring well. Stir soy sauce mixture into the mushroom mixture. Bring to a boil.

3) Add noodles to pan, toss to coat. Add eggs, cook 2 minutes or until eggs are set, tossing well. Remove from heat. Stir in spinach.

Calories: 104

Fat: 10.3g

Fiber: 2.3g

Sodium: 662mg