Ingredients:
1 tsp Asian sesame oil
3 cloves garlic, crushed
3 oranges, peeled, white pith removed, seeded and diced
1-1/2 cups tomatoes, chopped and seeded
2 tbsp fresh orange juice
1/8 tsp cayenne
2 tsp balsamic vinegar
1 tbsp ginger, peeled and minced
3/4 cup teriyaki sauce
1/4 cup parsley, chopped
6 swordfish steaks, 1 in. thick, about 6 oz each
2/3 cup dry sherry
1/4 cup red onions, minced
Cooking Directions:
Combine first 7 ingredients in a bowl. Add 2/3 of the garlic and 1 tsp ginger. Season with salt and pepper to taste. Let stand at least 1 hour. (Can be prepared 4 hours ahead. Cover and refrigerate. Bring to room temperature before using.) Combine teriyaki sauce, sherry, remaining garlic, 2 tsp ginger and sesame oil in a saucepan. Bring to a boil. Set aside to cool. Place swordfish in a single layer in a shallow glass baking dish. Pour marinade over and turn to coat evenly. Cover and marinate in refrigerator 1-1/2 hours, turning often. Prepare grill or turn on broiler. Remove fish from marinade, discarding marinade. Grill or broil about 4 minutes per side, until opaque in center. Serve with salsa.
Sunday, May 23, 2010
8 Hot Ingredients to Rev Up Your Metabolism
Looking for an easy way to burn calories? Well, there's good news: You needn't resign yourself to eating bland foods. Studies have shown that the same spices that add zest to your meals can also boost your metabolism. In fact, many of these metabolism-revving spices can be found right in your own cupboards. So break out a cold glass of water, and prepare to spice up both your cooking-and your weight loss.
1. Cayenne. This notoriously hot pepper can certainly give your meal a kick, but there's more to this spice than meets the mouth. Capsaicin, the active ingredient in cayenne, increases the body's overall temperature, thereby increasing the rate the body metabolizes fats and carbohydrates. Some studies suggest that the fiery add-on can help boost your metabolism by as much as 50 percent for three hours after ingestion. Further research indicates that cayenne fosters production of epinephrine and norepinephrine, which, in tandem, may decrease appetite.
2. Ginger. Commonly used in Asian-inspired dishes, ginger not only adds serious flavor; it can also fuel your metabolism. Like cayenne pepper, ginger inspires thermogenesis-increase in body temperature-which results in a metabolism boost. An Australian study found that ginger can increase metabolic rates by as much as 20 percent after intake. As an added bonus, two other studies by the same group suggest that ginger aids in lowering cholesterol.
3. Black pepper. Often unfairly paired with water-retaining, cholesterol-boosting salt, black pepper has several little-known health benefits. Studies suggest that it may help to help dissolve lipids (fats) and relieve symptoms caused by heartburn, indigestion, and intestinal gas. And when it comes to heightening your metabolism, black pepper is one of the best spices around. According to experts, piperine, the active chemical in black pepper, triggers parts of the brain and the nervous system, which, in turn, boosts the body's production, resulting in more calories burnt.
4. Cinnamon. Often used in baking, cinnamon can add flavor to anything it touches. A study conducted by researchers at the U.S. Agricultural Research Service found that a substance called MHCP, which is found in cinnamon, makes fat cells more responsive to the body's insulin, aiding in glucose (sugar) metabolism. Not surprisingly, then, it can be a great weight-loss tool for anyone. Add a teaspoon of cinnamon to your oatmeal, tea, or coffee for a new twist on dieting.
1. Cayenne. This notoriously hot pepper can certainly give your meal a kick, but there's more to this spice than meets the mouth. Capsaicin, the active ingredient in cayenne, increases the body's overall temperature, thereby increasing the rate the body metabolizes fats and carbohydrates. Some studies suggest that the fiery add-on can help boost your metabolism by as much as 50 percent for three hours after ingestion. Further research indicates that cayenne fosters production of epinephrine and norepinephrine, which, in tandem, may decrease appetite.
2. Ginger. Commonly used in Asian-inspired dishes, ginger not only adds serious flavor; it can also fuel your metabolism. Like cayenne pepper, ginger inspires thermogenesis-increase in body temperature-which results in a metabolism boost. An Australian study found that ginger can increase metabolic rates by as much as 20 percent after intake. As an added bonus, two other studies by the same group suggest that ginger aids in lowering cholesterol.
3. Black pepper. Often unfairly paired with water-retaining, cholesterol-boosting salt, black pepper has several little-known health benefits. Studies suggest that it may help to help dissolve lipids (fats) and relieve symptoms caused by heartburn, indigestion, and intestinal gas. And when it comes to heightening your metabolism, black pepper is one of the best spices around. According to experts, piperine, the active chemical in black pepper, triggers parts of the brain and the nervous system, which, in turn, boosts the body's production, resulting in more calories burnt.
4. Cinnamon. Often used in baking, cinnamon can add flavor to anything it touches. A study conducted by researchers at the U.S. Agricultural Research Service found that a substance called MHCP, which is found in cinnamon, makes fat cells more responsive to the body's insulin, aiding in glucose (sugar) metabolism. Not surprisingly, then, it can be a great weight-loss tool for anyone. Add a teaspoon of cinnamon to your oatmeal, tea, or coffee for a new twist on dieting.
Grilled Chicken with Green Beans and Walnuts
Ingredients:
1/4 tsp black pepper
1 lb green beans
1/2 tsp salt
1/2 cup olive oil
1 cup walnuts, toasted
1-1/2 cups cilantro, leaves
1/3 cup lemon juice
8 chicken thighs, boneless and skinless
1 garlic clove
3 tbsp walnut oil
Cooking Directions:
In pot over boiling water, place green beans and cook about 5 minutes. Drain beans; run under cold, running water. Place olive oil, lemon juice and cilantro into the bowl of a food processor. Whirl until cilantro is finely chopped. Remove 1/2 cupof olive oil marinade; place in a large Ziploc plastic bag. Set aside. Add walnuts, walnut oil, garlic, salt and pepper to other ingredients in the food processor. Whirl until walnuts are finely chopped; set aside. Place dressing in bowl; cover with plastic and refrigerate. Place chicken thighs in Ziploc bag with marinade; seal tightly and shake well. Refrigerate for at least 30 minutes and up to 24 hours. Prepare coals for grill. When coals are hot, place chicken on grill and cook, turning often, for about 20 minutes. Just before serving, toss green beans with dressing. Arrange the beans on a platter and set cooked chicken on top
1/4 tsp black pepper
1 lb green beans
1/2 tsp salt
1/2 cup olive oil
1 cup walnuts, toasted
1-1/2 cups cilantro, leaves
1/3 cup lemon juice
8 chicken thighs, boneless and skinless
1 garlic clove
3 tbsp walnut oil
Cooking Directions:
In pot over boiling water, place green beans and cook about 5 minutes. Drain beans; run under cold, running water. Place olive oil, lemon juice and cilantro into the bowl of a food processor. Whirl until cilantro is finely chopped. Remove 1/2 cupof olive oil marinade; place in a large Ziploc plastic bag. Set aside. Add walnuts, walnut oil, garlic, salt and pepper to other ingredients in the food processor. Whirl until walnuts are finely chopped; set aside. Place dressing in bowl; cover with plastic and refrigerate. Place chicken thighs in Ziploc bag with marinade; seal tightly and shake well. Refrigerate for at least 30 minutes and up to 24 hours. Prepare coals for grill. When coals are hot, place chicken on grill and cook, turning often, for about 20 minutes. Just before serving, toss green beans with dressing. Arrange the beans on a platter and set cooked chicken on top
Grilled Chicken & Sweet Potatoes with Orange Glaze
Ingredients:
4 chicken legs
2 sweet potatoes, sliced into 1 in. thick rounds
1 tsp black pepper, divided
2 tbsp rosemary, chopped
3/4 cup orange juice concentrate
1/2 cup maple syrup
1 tsp salt, divided
Cooking Directions:
Prepare charcoal coals for grill, or preheat broiler. In a small bowl, mix orange juice concentrate, maple syrup, rosemary, ale 4.1.2whole tsp dry volume salt and ale 4.1.2.whole.tsp dry volume pepper. Place chicken and potatoes on the grill or on sheetpan under broiler. Sprinkle with ale 4.1.2 whole tspdry volume salt and ale 4.1.2 whole tsp dry volume pepper. Grill or broil chicken and potatoes for 25 minutes, turning all pieces at least once. Brush chicken and potatoes with one half of orange juice mixture, let cook 30 seconds and turn. Brush second side, cook one minute and turn all pieces again. Cook for one more minute. Remove from heat and serve.
4 chicken legs
2 sweet potatoes, sliced into 1 in. thick rounds
1 tsp black pepper, divided
2 tbsp rosemary, chopped
3/4 cup orange juice concentrate
1/2 cup maple syrup
1 tsp salt, divided
Cooking Directions:
Prepare charcoal coals for grill, or preheat broiler. In a small bowl, mix orange juice concentrate, maple syrup, rosemary, ale 4.1.2whole tsp dry volume salt and ale 4.1.2.whole.tsp dry volume pepper. Place chicken and potatoes on the grill or on sheetpan under broiler. Sprinkle with ale 4.1.2 whole tspdry volume salt and ale 4.1.2 whole tsp dry volume pepper. Grill or broil chicken and potatoes for 25 minutes, turning all pieces at least once. Brush chicken and potatoes with one half of orange juice mixture, let cook 30 seconds and turn. Brush second side, cook one minute and turn all pieces again. Cook for one more minute. Remove from heat and serve.
Grilled Chicken Salad
Ingredients:
6 boneless, skinless chicken breast halves
2 tbsp extra virgin olive oil
3 tbsp balsamic vinegar
1 lb packaged salad
1 tsp Worcestershire sauce
1 cup mayonnaise
2 tbsp fresh lemon juice
1 clove garlic, crushed
Cooking Directions:
Combine first 6 ingredients and salt and pepper to taste in a bowl. Whisk until smooth. Cover and chill. Prepare grill or broiler. Season chicken with salt and pepper to taste. Grill or broil 4-5 minutes per side, until just cooked throughout. Cut diagonally across the grain into .25 in. slices. Divide lettuce between individual serving plates. Pour dressing over. Top with sliced chicken breasts.
6 boneless, skinless chicken breast halves
2 tbsp extra virgin olive oil
3 tbsp balsamic vinegar
1 lb packaged salad
1 tsp Worcestershire sauce
1 cup mayonnaise
2 tbsp fresh lemon juice
1 clove garlic, crushed
Cooking Directions:
Combine first 6 ingredients and salt and pepper to taste in a bowl. Whisk until smooth. Cover and chill. Prepare grill or broiler. Season chicken with salt and pepper to taste. Grill or broil 4-5 minutes per side, until just cooked throughout. Cut diagonally across the grain into .25 in. slices. Divide lettuce between individual serving plates. Pour dressing over. Top with sliced chicken breasts.
Grilled Chicken, Plantain and Pineapple Skewers
Ingredients:
1/4 cup lime juice
3/4 cup pineapple fruit spread
1/2 cup vegetable oil, plus 2 tsp, divided
2 tbsp fresh oregano, chopped
2 plantains, peeled and cut into 1.5 in.chunks
2 garlic cloves, minced
1/2 cup pineapple juice
1 cup onions, minced
1/2 pineapple, peeled, cored and cut into 1.5 in.chunks
4 bacon slices, cut into 1.5 in. pieces
8 chicken thighs, boneless and skinless, cut into 1.5 in.chunks
Cooking Directions:
On 10 inch skewers, thread chicken, bacon, pineapple and plantains, alternating ingredients. Set skewers on a tray with sides or in a glass baking dish. In small bowl, stir together pineapple juice, lime juice, oregano, garlic cloves and 1/2 cupvegetable oil. Pour pineapple juice mixture over skewers, turning to coat all sides thoroughly. Cover with plastic wrap and refrigerate for at least 30 minutes, and up to 24 hours, turning skewers occasionally. Before cooking chicken, prepare pineapple dipping sauce. In medium bowl, stir together 2 tsp vegetable oil; 1 cup large onion, minced; 3/4 cup pineapple fruit spread and remaining marinade. Boil as instructed before serving. Prepare grill. When coals are hot, lift skewers out of marinade and brush lightly with vegetable oil. Grill over medium-hot coals for about 20 minutes, turning often. Stir remaining marinade into sauce. Boil sauce over hot stove, stirring often, for 4 minutes. Serve skewers hot, passing pineapple dipping sauce separately
1/4 cup lime juice
3/4 cup pineapple fruit spread
1/2 cup vegetable oil, plus 2 tsp, divided
2 tbsp fresh oregano, chopped
2 plantains, peeled and cut into 1.5 in.chunks
2 garlic cloves, minced
1/2 cup pineapple juice
1 cup onions, minced
1/2 pineapple, peeled, cored and cut into 1.5 in.chunks
4 bacon slices, cut into 1.5 in. pieces
8 chicken thighs, boneless and skinless, cut into 1.5 in.chunks
Cooking Directions:
On 10 inch skewers, thread chicken, bacon, pineapple and plantains, alternating ingredients. Set skewers on a tray with sides or in a glass baking dish. In small bowl, stir together pineapple juice, lime juice, oregano, garlic cloves and 1/2 cupvegetable oil. Pour pineapple juice mixture over skewers, turning to coat all sides thoroughly. Cover with plastic wrap and refrigerate for at least 30 minutes, and up to 24 hours, turning skewers occasionally. Before cooking chicken, prepare pineapple dipping sauce. In medium bowl, stir together 2 tsp vegetable oil; 1 cup large onion, minced; 3/4 cup pineapple fruit spread and remaining marinade. Boil as instructed before serving. Prepare grill. When coals are hot, lift skewers out of marinade and brush lightly with vegetable oil. Grill over medium-hot coals for about 20 minutes, turning often. Stir remaining marinade into sauce. Boil sauce over hot stove, stirring often, for 4 minutes. Serve skewers hot, passing pineapple dipping sauce separately
Grilled Chicken with Herbs
Ingredients:
2 tbsp vinegar
1 tbsp Worcestershire sauce
1 tsp orange peel, grated
2 cloves garlic, crushed
1/2 tsp fresh thyme, minced
1/2 tsp rosemary, minced
1/2 tsp black pepper, to taste, ground
1-1/2 lb chicken breast fillets, skin attached
1/2 cup fresh orange juice
Cooking Directions:
Combine the first 5 ingredients in a small bowl to make the herb mixture. Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over each breast when finished. Prepare an outside grill with an oiled rack set 4 in. above the heat source. On a gas grill, set the heat to high. Mix together the orange juice, vinegar, and Worcestershire sauce in a small bowl. Grill the chicken breasts for 3-4 minutes on each side, turning once and basting with the orange juice mixture, until the chicken is cooked through. Remove the skin before eating.
2 tbsp vinegar
1 tbsp Worcestershire sauce
1 tsp orange peel, grated
2 cloves garlic, crushed
1/2 tsp fresh thyme, minced
1/2 tsp rosemary, minced
1/2 tsp black pepper, to taste, ground
1-1/2 lb chicken breast fillets, skin attached
1/2 cup fresh orange juice
Cooking Directions:
Combine the first 5 ingredients in a small bowl to make the herb mixture. Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over each breast when finished. Prepare an outside grill with an oiled rack set 4 in. above the heat source. On a gas grill, set the heat to high. Mix together the orange juice, vinegar, and Worcestershire sauce in a small bowl. Grill the chicken breasts for 3-4 minutes on each side, turning once and basting with the orange juice mixture, until the chicken is cooked through. Remove the skin before eating.
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