Bourbon Chicken

"Bourbon" chicken is a classic dish served at many, if not most, American Chinese restaurants. Its traditional sweet sauce usually has a soy sauce and fruit juice base, and is often punctuated with a little bit of spice (often from crushed red pepper flakes). This is a healthier take on this delicious dish - my version is lower in fat, sodium, and refined sugars - but still great if you want to make something quick and you don't feel like ordering out for Chinese! Sliced scallions and toasted sesame seeds for garnish are both optional, but the zing from the scallions and the nuttiness from the sesame seeds really round out this dish.

Bourbon Chicken

1 lb. boneless, skinless chicken breasts

1 - 2 tbsp. extra virgin olive oil

2 garlic cloves, finely minced

1 generous tbsp. freshly grated ginger

¼ - ¾ tsp. crushed red pepper flakes (or more, if you like it REALLY hot)

¼ cup freshly squeezed orange juice (or pure apple juice)

¼ cup packed lighted brown sugar

2 tbsp. ketchup

1 tbsp. cider vinegar (balsamic will also work)

½ cup water

1/3 cup reduced sodium tamari

1 tbsp. cornstarch, dissolved in 1 tbsp. water (optional)

Sliced scallions (optional)

Toasted sesame seeds (optional)

Cut the chicken into bite-size pieces - be aware that the thinner you make your cuts, the less time it will take to cook. Keep an eye on the chicken so it doesn't overcook.

Heat the olive oil in a large skillet over medium heat. Add the chicken pieces and cook until lightly browned - this can go quickly. Remove the chicken to a separate plate and keep it warm.

Add the remaining ingredients to the skillet, stirring until well-blended and uniform in consistency. Add the chicken back to the pan. Bring to a boil, then reduce to a simmer and cook for around 20 minutes - this will be done a lot sooner if you sliced your chicken thinly. If you want a thicker sauce, add the cornstarch dissolved in water, and stir and gently heat until the sauce thickens to your liking. Normally the sauce is very thin, and you need to spoon it over each serving when plating.

Serve immediately over hot cooked brown rice. Garnish with sliced scallions or toasted sesame seeds, or both.

Serves 4

White Bean Tuna Salad

I have a confession to make - I think I have a strange obsession with tuna salad recipes. Mind you, I can't stand the traditional gloppy, unappetizing tuna salad you see in your local grocery store deli counter. I make healthy tuna salads made with plenty of fresh ingredients, heart-healthy extra virgin olive oil, and NO mayonnaise. Ever. Here is a take on tuna salad that is simple but very flavorful. I boosted the nutritional value of the salad by serving it over baby lettuce greens and just a little Parmesan cheese for extra calcium. A fresh squeeze of lemon juice brightens all the flavors and provides a little vitamin C, too. If the dressing doesn't sound like it'd be flavorful enough for you, head on over to my Chickpea and Albacore Tuna Salad recipe and use that recipe instead. Enjoy this on a hot summer day when you've absolutely no interest in firing up the stove/oven/grill/etc. This is naturally low in fat and refined sugar-free; I hesitate to add the tag 'gluten-free' to this because there may be trace amounts of gluten in your vinegar - check your labels carefully!

White Bean Tuna Salad

1 (19 oz.) can cannellini beans, drained and rinsed

1 (6 oz.) can albacore tuna packed in water, drained and flaked

2 tbsp. scallions, sliced (or more, to taste)

2 tbsp. extra virgin olive oil

1 tbsp. balsamic vinegar

1 clove garlic, minced

Kosher salt

Freshly ground black pepper

Combine all the ingredients in a medium bowl. Refrigerate until ready to serve.

When ready to eat, serve as is or place a mound of salad on top of lettuce greens and coarsely grate a little Parmesan on top; serve with a lemon wedge.

Serves 4

Watermelon/Cucumber Slushie

What could be more refreshing than the coolness of a good slushie, especially when you're in the grips of a blazing hot summer? I can't think of many things, save for a stiff gin and tonic or perhaps a well-made sorbet. This unique recipe combines several seemingly dissimilar ingredients. Sweet watermelon is blended with the cool, "green" flavor of cucumber and the refreshing palate-cleansing mint makes an appearance. Lime juice and a small amount of sweetener act as the background players here, but when all is combined, a very tasty (and healthy) drink is the result. This is naturally low fat, gluten-free, and refined sugar-free (as long as you use stevia or another natural sweetener like agave syrup or a little honey). Watermelon has been revealed to be a very good food to eat if you're trying to lose weight, so tip your glasses one more time and quaff liberally!

Watermelon/Cucumber Slushie

5 - 6 cups cubed seedless watermelon

1 small cucumber, peeled, seeded, and cut into small chunks

¼ cup lightly packed fresh mint leaves

2 tbsp. freshly squeezed lime juice

2 - 3 tbsp. Truvia, or an equivalent amount of a natural sweetener

Pinch of kosher salt

3 - 4 cups ice cubes

Combine the first 6 ingredients in a blender and process until smooth. If you will not be needing the juice right away, it will keep nicely in a sealed container in the refrigerator for about 2 days.

Add the ice and process until it's smooth and slushy. You can make it as thick or as thin as you'd like. Pour into glasses and serve immediately.

Serves 3 - 4

Chicken Parm Meatball Subs

Let's face it - meatball subs don't normally rank up there on the "healthy" list. They're rich, saucy, fatty...and of course, utterly delicious. This particular recipe isn't quite the healthiest due to the amounts of cheese, but some of the additional saturated fat is cut out by making the meatballs out of lean ground chicken instead of using ground beef, veal or pork. Keep in mind that if you don't have the time to make the meatballs yourself, you can always use Italian-seasoned prepackaged frozen meatballs - just allow enough time for the meatballs to heat through in the sauce. Think about 3 to 5 of the prefab meatballs per sub.

Chicken Parm Meatball Subs

1½ lb. lean ground chicken

1 tbsp. grill seasoning blend (like McCormick's Montreal Steak Seasoning)

1 large egg

1 cup grated Parmigiano-Reggiano cheese, divided

½ cup Italian bread crumbs

2 large cloves garlic, cracked and split

¼ tsp. crushed red pepper flakes

1 (28 oz.) can crushed tomatoes

1 cup fat free, reduced sodium chicken stock

8 - 10 fresh basil leaves, torn or julienned

4 ( 6 to 8") crusty sub rolls

1½ cups shredded provolone cheese

Handful of chopped parsley leaves

Extra virgin olive oil

Kosher salt

Freshly ground black pepper

Preheat the oven to 425 degrees.

Place the chicken in a large bowl and add the grill seasoning. Add the egg, ½ cup of the Parmigiano-Reggiano cheese, bread crumbs, parsley, and a healthy drizzle of extra virgin olive oil. Using your hands, mix the meat until everything is well-blended. Form 12 large meatballs. Flatten the meatballs slightly until they resemble something like a miniature oval meat loaf. Be careful not to form the meatballs wider than the sub rolls! Bake the meatballs for 15 minutes until golden and firm.

While the meatballs are baking, heat 1 - 2 tbsp. extra virgin olive oil in a medium skillet over medium heat. When the oil is hot, add the garlic cloves and cook for 5 minutes; remove the cloves. Add the crushed red pepper flakes, then the canned tomatoes and lastly, the chicken stock. Season with kosher salt and black pepper. Let the sauce simmer for 10 minutes. Taste for seasonings and adjust if necessary. Stir in the basil. Reserve the extra sauce for dipping while at the table.

When the meatballs are finished baking, remove them from the oven and loosen with a thin spatula. Add them to the sauce, turning to coat with the sauce.

Cut the sub rolls, making the bottom a little deeper than the top. Hollow out a little of the bread and lightly toast the rolls under the broiler. Fill the bottoms of the rolls with the meatballs and some of the sauce. Combine the provolone and the remaining ½ cup Parmigiano. Cover the subs with cheese. Return them to the broiler and melt the cheese until it becomes golden.

Serve immediately with the extra sauce for dipping.

Serves 4

Chocolate Raspberry Brownies

I will be the first to admit that when it comes to baked treats, I'm really not a fan of brownies. I'm serious - they don't do much for me. There are many other desserts I'd prefer eating other than brownies - but this recipe is so good, that it's hard to pass these up, even if you're not a chocolate fan. Two classic flavor pairings are present in these brownie - chocolate and raspberry. Surprisingly, these brownies are actually considerably lower in fat because they are made with cocoa powder and not squares of baking chocolate. However, they are high in sugar - but even so, compared to most brownie recipes, there's actually less sugar in these than you may think. The calories, saturated fat and cholesterol have been cut out by using Egg Beaters instead of whole eggs. Some calories from sugar have been eliminated by the use of sugar-free raspberry preserves. Any way you slice it (pun not intended), these delicious little morsels are perfect for an afternoon snack or as a lighter after-dinner dessert. Sprinkle the tops with a little confectioners sugar and serve with a few extra raspberries. If desired, you can serve with a little whipped cream or plain vanilla ice cream or frozen yogurt.

Chocolate Raspberry Brownies

1 cup sugar

¾ cup unsweetened cocoa powder

1 cup Egg Beaters

1 (10 oz.) jar sugar-free raspberry preserves

1 tsp. pure vanilla extract

¼ tsp. pure almond extract

½ tsp. kosher salt

½ tsp. baking soda

1 cup flour

In the bowl of a stand mixer fitted with the paddle attachment, combine the sugar and cocoa powder. Gradually pour in the egg and let it blend well. Add the preserves in small increments and let mix until thoroughly combined. Mix until the sugar is dissolved and no longer grainy. Add the salt and extracts and mix briefly. 

In a small bowl, combine the flour and the baking soda; you can sift these if desired, but it's not required. 

Add the flour mix to the wet ingredients and mix just until the flour disappears. Do not over mix!

Turn the batter into a greased 13 x 9" pan and bake at 325 degrees for 30 - 35 minutes. The brownies should be slightly under-baked, but not runny. Let the brownies cool completely, then cut into 2 x 2" squares.

Makes 24 brownies

NOTE:  These brownies may be sticky to cut. To reduce sticking, wet the knife with a little bit of water between each cut, or partially freeze before cutting.