Pulled BBQ Chicken Sandwiches

Ingredients

1 tablespoon canola oil
1 large onion, chopped
3 cloves garlic, minced
1 (14-ounce) can low-sodium tomato sauce
1/4 cup tomato paste
1/2 cup water
1/3 cup apple cider vinegar
5 tablespoons molasses
1/4 teaspoon ground black pepper
1/2 teaspoon liquid smoke
1 whole rotisserie chicken, skin removed, meat shredded into thin strips (about 4 to 4 1/2 cups)
6 whole-wheat hamburger rolls
6 large green lettuce leaves

Directions

Heat the oil in a large saute pan over a medium heat. Add the onions and cook until they are soft and translucent, about 5 minutes. Add the garlic and cook for 1 minute more. Add tomato sauce, tomato paste, water, vinegar, molasses, pepper and liquid smoke and bring to a boil. Reduce heat to medium-low and simmer for 15 minutes. Add chopped chicken, return to a simmer, and cook an additional 10 minutes.

Split rolls. Place a leaf of lettuce on each roll, then pile on 3/4 cup of the chicken mixture onto the roll.

Per Serving:

Calories 440; Total Fat 12 g; (Sat Fat 2.5 g, Mono Fat 5 g, Poly Fat 3.5 g) ; Protein 36 g; Carb 47 g; Fiber 5 g; Cholesterol 95 mg; Sodium 400 mg

Excellent source of: Protein, Fiber, Niacin, Vitamin B6, Vitamin C, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc

Good source of: Vitamin A, Thiamin, Riboflavin, Vitamin K, Pantothenic Acid, Calcium

Vietnamese Noodle Soup

Ingredients

8 ounces rice noodles
12 ounces lean beef sirloin, fat trimmed
Kosher salt and freshly ground pepper
1 large onion, halved
1 4-inch piece ginger, unpeeled, halved
3 cups low-sodium beef broth
5 star anise pods
1 cinnamon stick
4 scallions
2 jalapeno peppers, preferably red and green
1/2 cup fresh cilantro
2 to 4 tablespoons fish sauce
1 cup fresh bean sprouts

Directions

Prepare the rice noodles as the label directs.

Meanwhile, place a large pot over high heat. Poke the meat all over with a fork to tenderize it and season with salt and pepper. Sear the meat until charred but still rare, 2 to 3 minutes per side, then transfer to a plate. Add the onion and ginger to the pot; cook about 4 minutes. Add the broth, 3 cups water, the star anise and cinnamon, reduce the heat and simmer about 20 minutes.

Meanwhile, thinly slice the scallions and jalapenos (remove seeds for less heat) and tear the cilantro. Thinly slice the meat against the grain. Drain the noodles.

Add the fish sauce to the broth and boil 5 minutes. Discard the ginger, star anise and cinnamon stick. Remove and slice the onion. Divide the noodles among 4 bowls; top with the broth, beef, scallions, cilantro, bean sprouts, jalapenos and onion.

Lightened Shrimp Fried Rice

Ingredients

1 1/2 cups jasmine rice
1/2 cinnamon stick
1 pound large peeled and deveined shrimp, halved lengthwise
One 1 1/2-inch piece fresh ginger, peeled and thinly sliced into matchstick pieces (about 1/4 cup)
2 tablespoons dry sake
1 tablespoon rice wine vinegar
1/4 teaspoon red pepper flakes
Cooking spray
2 large eggs
2 large egg whites
1 cup snow peas, halved
2 carrots, thinly sliced on an angle
2 cloves garlic, thinly sliced
1 small red onion, halved and sliced root to stem
1 tablespoon vegetable oil
2 tablespoons low-sodium soy sauce
2 scallions, white and green parts, thinly sliced

Directions

Prepare the rice according to package directions, adding the cinnamon stick with the water. Fluff the rice, discard the cinnamon stick and set aside to cool.

Toss the shrimp with half of the ginger, 1 tablespoon of the sake, the vinegar and pepper flakes in a medium bowl. Let marinate 10 to 15 minutes. Mist a large nonstick skillet with cooking spray and heat over medium-high heat until very hot. Add the shrimp with the marinade and cook, stirring, until just opaque, 2 minutes. Transfer to a large plate and set aside.

Mist the same skillet and return to medium-high heat. Lightly beat the eggs and egg whites and add to the skillet. Cook until scrambled, breaking up with a spatula and transfer to the same plate as the shrimp.

Return the skillet to medium-high heat, mist with nonstick spray and add the snow peas, carrots, garlic, onions and remaining ginger. Cook, stirring, until softened and crisp-tender, 5 minutes. Transfer to the same plate as the shrimp and eggs.

Return the skillet to medium-high heat and add the vegetable oil. Add the cooled rice, toss with the oil and pack in the skillet in a firm layer. Cook, without stirring, until the bottom of the rice is browned and crusty. Stir the rice and pack it in another layer. Repeat the process until the rice is well toasted and browned, and stopping if the rice seems to be getting dry. Add back the shrimp, eggs and vegetables along with the remaining 1 tablespoon sake and soy sauce and toss well to combine. Remove from the heat and top with the sliced scallions.

SERVES: 4 (MAIN); Calories: 363; Total Fat; 8 grams; Saturated Fat: 1 grams; Protein: 32 grams; Total carbohydrates: 37 grams; Sugar: 4 grams; Fiber: 2 grams; Cholesterol: 278 milligrams; Sodium: 520 milligrams

Goddam circuit

How to make a goddam circuit.

Today we will learn how to design and wire a goddam circuit.Goddam circuit is widely used in a long dark places , where we need a light to pass a long distance in a way that when we will start to travel at a initial point we firstly press a first button and the first bulb will shine and when we reach to another button and we press it the first bulb will off and the next will be shine and so on.

Then circuit diagram of a Goddam circuit is shown in the image that is drawn on a paper with blue and red pencils.

This circuit is wired exactly like the goddam circuit as described before.this is the top view of the goddam circuit.

This is the bottom view of the goddam circuit.As shown in the image the green wire is the neutral wire and the red wire is the phase wire.you can clearly see it in the image.i think there will be not any problem to you when you will design this circuit so hurry up design this circuit.

Electrical Stair circuit

How to make Electrical stair circuit

 This is the circuit diagram of Electrical stair circuit , as you can see that the button there is used for a electrical stair circuit is not a ordinary button that is used commonly, because a common button has only two contacts
.
but this button has three contacts , you can easily see these buttons on the both diagrams.This button is called two way switch.

Due to that stair circuit is also some times called a two way circuit.

To make this circuit just follow the above image and connect the wires accordingly just like the below image.

One point to be note that Phase must be controlled through the two way switches and neutral must be directly gives to the Bulb.

Electrical board

How to make an Electrical board

As you can see that an electrical board has a three fan dimmer and a nine switch buttons.the following image shows the wiring of this board.in the following image you should wire exactly as shown.in this board there is not any socket so there will not any neutral wire be used.

But there should be neutral wire to complete an Electrical circuit, so the neutral wire will be used directly to the Electrical appliances such as Fans , Electrical Bulbs and Energy savers etc.

The red wire is the phase wire.and the empty points of copper metal are the phase points going towards the electrical appliances such as tube light , electrical bulbs,etc. where as the neutral will be directly supplied to electrical appliances.

 Now there is another Electrical board.in which as you can see that there are four buttons, two sockets and one fan dimmer.The upper button is for a fan which is linked to fan dimmer.this button is used to turn on and turn off a fan.whereas the dimmer associated to that button is used to control the speed of the fan.

on the other hand the two out of there buttons are used to switch on and switch of their linked sockets.

and the last one button is used to control electrical appliances.in the sockets the neutral wire is used.

The red wires in the circuit is phase wires.when we connect the phase wire to any of the red wire then all the wires will become phase due to electricity will pass thorough them.