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19
165°F, return chicken to the microwave and cook
on High (PL10) for 1 minute.
2. While chicken is cooking, put the carrot,
cabbage, mint and cilantro into a large mixing
bowl.
3. In a smaller bowl, stir together the lime juice,
sriracha, sh sauce and oil and reserve.
4. Once cooked, allow the chicken to cool slightly
and then cut into small cubes. Toss in the large
mixing bowl with the vegetables and herbs. Fold
in the dressing so that all ingredients are evenly
coated and mixed.
5. Taste and adjust seasoning accordingly.
Nutritional information per serving (1 cup):
Calories 190 (61% from fat) • carb. 3g • pro. 16g • fat 13g
sat. fat 1g • chol. 45mg • sod. 157mg • calc. 25mg • fiber 1g
Pesto Chicken
Easy weeknight dinner with minimal ingredients!
Leftovers are tasty tossed in a salad or pasta
for lunch.
Makes about 3 to 4 servings
3 boneless chicken breasts, about 1¼
pounds
½ teaspoon olive oil
5 tablespoons prepared pesto
1. Put the chicken in a shallow, microwave-safe
dish. Drizzle with the olive oil and then coat
liberally with the pesto. Place in refrigerator for
about 1 hour.
2. Cover (if using microwave-safe plastic wrap,
pierce holes in wrap to vent) and cook using the
Meat/Poultry (S4-2 Poultry) function. Chicken is
cooked when the internal temperature reaches
165°F. Chicken will continue to cook outside of
the microwave. If the internal temperature is shy of
165°F, return chicken to the microwave and cook
on High (PL10) for 1 minute.
3. Once cooked, slice and serve.
Nutritional information per serving (based on 4 servings):
Calories 246 (48% from fat) • carb. 2g • pro. 30g • fat 13g
sat. fat 3g • chol. 90mg • sod. 627mg • calc. 53mg • fiber 1g
Red Chile Chicken Enchiladas
Little effort for a dish with restaurant-quality results.
Makes 6 enchiladas
Red chile sauce:
1 tablespoon vegetable oil
1 medium onion, chopped
2 garlic cloves, chopped
1 can (14.5 ounces) diced tomatoes,
drained
1 tablespoon tomato paste
¼ cup chili powder
¾ teaspoon kosher salt
¼ teaspoon dried oregano
¾ cup vegetable broth
1 pound boneless, skinless chicken
thighs
½ teaspoon kosher salt
6 corn tortillas
2 cups shredded Monterey Jack cheese
1. Make the sauce. Put the oil, onion and garlic
into a microwave-safe casserole dish. Microwave
on High (PL10) for 3 minutes. Add the remaining
sauce ingredients and cook on High (PL10) for 10
minutes. Blend ingredients with a hand blender or
blender. Reserve.
2. Put chicken in a shallow, microwave-safe
dish and sprinkle evenly with the salt and then 1
tablespoon of the red chile sauce on each thigh.
Cover dish (if using microwave-safe plastic wrap,
pierce holes in wrap to vent) and cook on the
Meat/Poultry (S4-2 Poultry) function. Chicken is
cooked when the internal temperature reaches
165°F. Chicken will continue to cook outside of
the microwave. If the internal temperature is shy of
165°F, return chicken to the microwave and cook
on High (PL10) for 1 minute. Once cooked and
cool enough to handle, slice the chicken. Clean
the dish to use for the enchiladas.
3. Assemble enchiladas. Put ½ cup of sauce on
the bottom of the shallow dish. Dip a tortilla in the
chile sauce, put ¼ cup of sliced chicken in center
of the tortilla with a healthy pinch of cheese. Roll
the enchilada into a tube and place in the baking
dish. Continue with remaining tortillas. Spoon
another ½ cup of sauce onto the enchiladas.
And liberally sprinkle with the remaining cheese.
Microwave on High (PL10) for 3 minutes. Should
cheese need additional melting, continue to cook
on High (PL10) in 1-minute increments.
4. Serve immediately with extra sauce on the side.
Nutritional information per enchilada:
Calories 416 (51% from fat) • carb. 22g • pro. 31g • fat 24g
sat. fat 9g • chol. 138mg • sod. 939mg • calc. 358mg fiber 4g
Vegetarian Chili
The spice and smoke of the chipotle and
adobo sauce make this chili rival traditional,
meat-packed versions.
Makes about 4 cups
2 teaspoons olive oil
1 ½-inch piece fresh ginger, fi nely chopped
1 garlic clove, fi nely chopped
½ medium onion, fi nely chopped
½ teaspoon kosher salt, divided
cmw110_18ce050188_eng_ib.indd 19 2/23/18 3:58 PM
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