Buttermilk Corn Bread

1 cup all-purpose flour (about 4 1/2 ounces)
3/4 cup yellow cornmeal
2 teaspoons baking powder
1/2 teaspoon salt
1 cup fat-free buttermilk
2 tablespoons canola oil
1 large egg, lightly beaten
Cooking spray

Preheat oven to 425°.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, baking powder, and salt; make a well in center of mixture. Combine buttermilk, oil, and egg; stir with a whisk. Add to flour mixture; stir just until moistened. Scrape mixture into an 8-inch square baking pan coated with cooking spray. Bake at 425° for 20 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.  Can also make as muffins.

Asian Barbecue Chicken

1/4 cup packed brown sugar
1/4 cup low-sodium soy sauce
1 tablespoon fresh lime juice
1/2 teaspoon crushed red pepper
1/4 teaspoon curry powder
3 garlic cloves, minced
8 (6-ounce) chicken thighs, skinned
Cooking spray
Lime wedges (optional)
Green onion tops (optional)

Combine first 6 ingredients in a large zip-top plastic bag; add chicken. Seal and marinate in refrigerator 4 hours, turning occasionally.

Prepare grill.

Remove chicken from bag, reserving marinade. Place marinade in a small saucepan. Bring to a boil; cook 1 minute.
Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done, turning and basting frequently with the marinade. Garnish with lime wedges and green onion tops, if desired.

Serves 4

Stir-Fried Beef with Broccoli and Bell Peppers

1 pound flank steak, trimmed
2 tablespoons low-sodium soy sauce
1 teaspoon minced garlic
1/2 teaspoon freshly ground black pepper
3 1/2 tablespoons water, divided
2 tablespoons oyster sauce
1/4 teaspoon crushed red pepper
3/4 pound broccoli
2 tablespoons canola oil, divided $
1 large red bell pepper, halved, seeded, and cut into 1-inch pieces (about 1 1/2 cups)
4 cups hot cooked long-grain rice

Cut steak in half lengthwise. Cut each half across the grain into 1/8-inch-thick slices. Combine beef, soy sauce, garlic, and black pepper; toss well. Cover and refrigerate 30 minutes.

Combine 1 1/2 tablespoons water, oyster sauce, and crushed red pepper in a small bowl; set aside.

Cut broccoli into florets. Peel broccoli stems; cut stems diagonally into 1/4-inch-thick slices.

Heat 1 tablespoon canola oil in a large nonstick skillet over medium-high heat. Add beef mixture to skillet; cook 3 minutes or until beef is browned, stirring constantly. Remove from heat. Transfer beef mixture to a bowl.

Heat the remaining 1 tablespoon canola oil in pan over medium-high heat. Add broccoli; cook 2 minutes, stirring constantly. Add the remaining 2 tablespoons water; cook 1 minute, stirring constantly. Add bell pepper; cook 30 seconds, stirring constantly. Return beef mixture to pan. Stir in the oyster sauce mixture; cook until thoroughly heated. Serve over rice.

Serves 4