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Episode #101

Chicken Fajitas

Air date 05/03/12
Host: Rob Stinson

Chef Rob Stinson creates healthy chicken fajitas in lettuce wraps using fresh, local ingredients.

 

 

Ingredients:

4 oz chicken breast meat julienne
2 tbspn julienne onion
1 tbspn red bell pepper (if available)
1 tbspn green bell pepper
1 tbspn yellow bell pepper (if available)
1 tbspn minced garlic
1 tbspn diced cilantro
1/2 tspn canola oil


Preparation:


Place oil in hot sauté pan.  Add chicken and brown lightly.  Add garlic, bell pepper and onion to pan and toss till translucent.  Remove from heat and add cilantro, toss and hold hot.

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Ingredients:

1/4 head of iceberg lettuce carefully removing outside leaves for wraps.

Remaining lettuce shredded for bed for pico de gallo and wraps


Preparation:

Cut lettuce head in half lengthwise and carefully remove outside lettuce pieces and stack. (pieces that tear can be used when shredding)  Take remainder and shred ¼” in width and keep covered and cold. 

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Ingredients:

2 tbspn diced tomato
1 tbspn diced white onion
1 tbspn minced garlic
1 tbspn diced cilantro
1/2 tbspn diced jalapeno
squeeze lemon & lime (1/2 tspn each)
pinch pepper

Preparation:

Dice tomatoes to 3/8” x 3/8” squares along with onion.  Fine dice garlic, cilantro and jalapenos.  Place all in large mixing bowl and add lemon, lime and pepper.  Chill.

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Ingredients:

3 oz brown rice
6 oz chicken stock (homemade without salt or preservatives)
1/2 tbspn diced onion
1 tspn diced garlic
1/2 tspn diced red serano pepper
pinch pepper

Preparation:

Place rice in pot with chicken stock and all ingredients.  Cook rice till all liquid is gone.  

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(Makes 2 Servings)

Ingredients:

4 oz drained black beans
1 oz chicken stock (homemade without salt or preservatives)
1 tbspn diced onion
1 tspn diced garlic
1 tspn smoked turkey diced (white meat)

Preparation:

Place garlic, onion and turkey in pot with stock and heat till garlic and onion are translucent.  Add beans and heat while stirring.  Remove and use when ready

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Stock (turkey, chicken, or beef)

Ingredients:

1 gallon water
1 carcass
1 turnip
1 large carrot
1 large celery
1 bunch parsley
1 large onion
5 garlic cloves
1 large red potato or small baking potato

Preparation:

Place carcass and all ingredients in oven at 450 degrees for 30 minutes.  Place all in stock pot with water.  Cook on medium high heat for 3 hours.  Strain and place in resealable bags and freeze. 

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Chicken Fajita
Amount Per Serving
Calories 145.1
Total Fat 7.6 g
Saturated Fat 0.7 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 4.2 g
Cholesterol 32.9 mg
Sodium 39.0 mg
Potassium 239.3 mg
Total Carbohydrate 5.1 g
Dietary Fiber 0.8 g
Sugars 0.4 g
Protein 13.9 g
Pico De Gallo
Amount Per Serving
Calories 43.0
Total Fat 0.2 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 83.7 mg
Potassium 166.4 mg
Total Carbohydrate 9.7 g
Dietary Fiber 1.0 g
Sugars 0.4 g
Protein 1.8 g
Brown Rice
Amount Per Serving
Calories 235.0
Total Fat 2.3 g
Saturated Fat 0.6
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 0.5 mg
Sodium 102.9 mg
Potassium 237.4 mg
Total Carbohydrate 48.1 g
Dietary Fiber 4.3 g
Sugars 0.8 g
Protein 5.4 g

 

Black Beans
Amount Per Serving
Calories 69.3
Total Fat 0.5 g
Saturated Fat 0.1 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.1 g
Cholesterol 1.5 mg
Sodium 46.1 mg
Potassium 192.1 mg
Total Carbohydrate 11.9 g
Dietary Fiber 3.9 g
Sugars 0.3 g
Protein 4.8 g

 

Stock
Amount Per Serving
Calories 54.0
Total Fat 0.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 28.1 mg
Potassium 319.1 mg
Total Carbohydrate 12.3 g
Dietary Fiber 1.9 g
Sugars 1.4 g
Protein 1.6 g

 

 

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