Wednesday, December 31, 2008

Thai Coconut Curry Shrimp

I made this. It was pretty easy. It was pretty good. Tame in spice, but I think it is because I used green curry paste because I couldn't find the red in our fridge (we have both). I did add curry seasoning, but obviously not enough. It was pretty creamy althouhg not a lot of sauce. I liked the fact that it was only 2 servings because D and I have problems with left over seafood.

We had with Broccoli and Basmati Rice.

Thai Coconut Curry Shrimp


Red curry paste conveys plenty of spicy heat, so a little goes a long way. Feel free to add a bit more to increase the heat, or omit the paste to tame the dish. The addition of slightly sweet coconut milk smooths out the flavors.
Total time: 19 minutes.


1 teaspoon canola oil
1/2 cup chopped onion
1/4 teaspoon red curry paste (such as Thai Kitchen)--I used 1/2 tsp green curry paste and some curry powder
1 teaspoon sugar
12 ounces large shrimp, peeled and deveined--I used 16 oz because what am I going to tdo with 4 oz of left over shrimp
1/3 cup light coconut milk--I used regular coconut milk. The light was $2.00 more.
2 teaspoons fish sauce
1/4 cup chopped green onions
1 tablespoon chopped fresh basil

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion and curry paste to pan, and sauté 1 minute, stirring occasionally. Stir in sugar; sauté 15 seconds. Add shrimp; sauté 3 minutes or until shrimp are done, stirring frequently. Stir in coconut milk and fish sauce; cook 30 seconds or until thoroughly heated. Remove from heat; stir in green onions and basil.

Yield: 2 servings (serving size: 1 cup)
CALORIES 255 (26% from fat); FAT 7.4g (sat 2.6g,mono 1.8g,poly 1.9g); IRON 4.6mg; CHOLESTEROL 259mg; CALCIUM 111mg; CARBOHYDRATE 10.2g; SODIUM 740mg; PROTEIN 36.1g; FIBER 1.1g

Cooking Light, SEPTEMBER 2008

Monday, December 29, 2008

Creamy Parmesan Orzo

D didn't read the directions to this recipe so he didn't use broth. It wasn't very creamy and it needed some salt. I attribute that to the broth. BUT I liked it. D ate it.

Creamy Parmesan Orzo


Unlike traditional pasta, this orzo isn't cooked in a pot of boiling water. Instead, it's cooked slowly in a flavorful broth that captures its starch.


1 tablespoon butter
1 cup orzo
1 1/4 cups fat-free, less-sodium chicken broth
1 1/4 cups water
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons chopped fresh basil
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 teaspoons pine nuts, toasted


Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes, stirring constantly. Stir in broth and water; bring to a boil. Reduce heat, and simmer until liquid is absorbed and orzo is done (about 15 minutes). Remove from heat; stir in cheese, basil, salt, and pepper. Sprinkle with the pine nuts. Serve immediately.

Yield: 4 servings (serving size: 1/2 cup)

CALORIES 236 (24% from fat); FAT 6.4g (sat 3.2g,mono 1.8g,poly 0.8g); IRON 1.8mg; CHOLESTEROL 12mg; CALCIUM 82mg; CARBOHYDRATE 34.8g; SODIUM 412mg; PROTEIN 9.9g; FIBER 1.7g

Cooking Light, MARCH 2004

Sautéed Chicken Breasts with Balsamic Vinegar Pan Sauce

So this was really good, and it seemed pretty easy (as in , I didn't hear D cussing in the kitchen).
There was a lot of taste, and the sweetness had a tang at the end with the balsamic.

We had with Parmesan Orzo and a Caesar Salad.

Sautéed Chicken Breasts with Balsamic Vinegar Pan Sauce


To assure the chicken gets done, use breasts on the small side, about 4 to 5 ounces each. Serve with polenta or orzo to absorb the sauce.

1/2 cup fat-free, less-sodium chicken broth
1/2 cup balsamic vinegar
2 teaspoons honey

1 tablespoon butter
1 tablespoon vegetable oil
4 (5-ounce) skinless, boneless chicken breast halves (we used thighs)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
2 tablespoons finely chopped shallots
Chopped parsley (optional)

Combine broth, vinegar, and honey.

Melt butter and oil in a large nonstick skillet over low heat.

While butter melts, sprinkle chicken with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour; shake off excess flour.

Increase heat to medium-high; heat 2 minutes or until the butter turns golden brown. Add chicken to pan; cook 4 minutes on each side or until golden brown. Remove chicken from pan; keep warm. Add shallots, and sauté 30 seconds. Add the broth mixture, scraping to loosen browned bits. Bring to a boil, and cook until reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken. Garnish with chopped parsley, if desired.

Yield: 4 servings (serving size: 1 breast and 2 tablespoons sauce)

CALORIES 269 (27% from fat); FAT 8.1g (sat 2.7g,mono 2g,poly 2.5g); IRON 1.7mg; CHOLESTEROL 90mg; CALCIUM 29mg; CARBOHYDRATE 13.1g; SODIUM 331mg; PROTEIN 34g; FIBER 0.2g

Cooking Light, MARCH 2004

Friday, December 26, 2008

Linguine with White Clam and Broccoli Sauce

D made this with 3 cans of chopped clams. It was decent. He added some white wine. We think it needed some butter. We think the garlic should have been minced.
Portion size was a bit on the small size.
Leftovers are very good. Flavors melded well.

Linguine with White Clam and Broccoli Sauce


This is a popular dish at my restaurant Felidia. Sometimes we substitute broccoli rabe for the regular broccoli, which is also delicious. You can chop the garlic if you like, but I prefer slices. They are mellower in flavor and become part of the texture of the dish. Unlike the light amount of sauce served with most pastas, when combining clam sauce and linguine, there should be a little extra broth. I love littleneck clams for this sauce, but other types of hard-shelled clams, such as Manila or butter clams, make a good substitute.


3/4 cup water
36 littleneck clams in shells, scrubbed (about 2 1/2 pounds)
6 quarts water
2 1/2 teaspoons salt, divided
3 cups broccoli florets
1 pound uncooked linguine
3 tablespoons extravirgin olive oil, divided
6 garlic cloves, sliced
1/2 teaspoon crushed red pepper
1/4 cup chopped fresh flat-leaf parsley

Bring 3/4 cup water to a boil in a large stockpot. Add clams; cover and cook 4 minutes or until shells open. Remove clams from pan; reserve 1 cup cooking liquid. Discard any unopened shells. Cool clams. Remove meat from shells; chop. Discard shells.

Bring 6 quarts water and 2 teaspoons salt to a boil in stockpot. Add broccoli, and cook 2 minutes or until the broccoli is bright green. Remove broccoli with a slotted spoon (do not drain water from stockpot). Place broccoli in a colander, and rinse with cold water. Drain broccoli; coarsely chop.

Return water to a boil in stockpot. Stir in pasta; partially cover, and return to a boil, stirring frequently. Cook 6 minutes or until the pasta is al dente, stirring occasionally.

While pasta cooks, heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add garlic; cook 1 minute or until fragrant and beginning to turn golden, stirring constantly. Add broccoli and pepper; cook 2 minutes or until broccoli sizzles. Stir in clams and reserved 1 cup cooking liquid; bring to a boil. Reduce heat, and simmer 2 minutes or until broccoli is tender.

Add pasta to skillet, stirring well to coat. Bring mixture to a boil. Stir in remaining 1/2 teaspoon salt and chopped parsley; cook 1 minute, stirring constantly. Place about 1 cup pasta mixture in each of 6 bowls; drizzle each serving with 1/2 teaspoon oil. Serve immediately.


Yield: 6 servings

CALORIES 420 (19% from fat); FAT 9g (sat 1.2g,mono 5.2g,poly 1.5g); IRON 15.7mg; CHOLESTEROL 30mg; CALCIUM 80mg; CARBOHYDRATE 61.8g; SODIUM 484mg; PROTEIN 22.1g; FIBER 3g

Cooking Light, DECEMBER 2004

Loaded Baked Potato Casserole

Yum! This was awesome.

Loaded Baked Potato Casserole


Prep: 20 min., Bake: 30 min.

1 (22-oz.) package frozen mashed potatoes (we used refrigerated Simply Potatoes)
1 (6.5-oz.) container garlic-and-herb spreadable cheese
1/2 cup milk
4 cooked bacon slices, crumbled
1 teaspoon salt
1/2 teaspoon pepper
1 cup (4 oz.) shredded Cheddar cheese
Garnish: chopped fresh chives


1. Prepare potatoes according to package directions.

2. Stir in spreadable cheese and next 4 ingredients; stir until blended. Spread mixture on bottom of a lightly-greased 11- x 7-inch baking dish; top with Cheddar cheese.

3. Bake at 350° for 25 to 30 minutes or until thoroughly heated. Garnish, if desired.

Note: For testing purposes only, we used frozen Ore-Ida Mashed Potatoes and Alouette Garlic & Herbs Spreadable Cheese.

Yield: Makes 6 servings

Southern Living, DECEMBER 2007

Sunday, December 14, 2008

Dracula's Revenge (Baked Penne with Sausage and Garlic)

I want to say I really liked this... but I can't. First I made it. I started at 3:30. At 5:40 I was finally done. It wasn't hard, just a lot to do. I also added spinach and mushrooms into this.

The garlic... I used 3 heads. I didn't fully understand what I was supposed to do but I roasted it and then squirted all the pulp into a bowl. That was a PITA because even after 20 minutes, the garlic was still hot.
After I made everything and baked it, I ate some. I thought it was bland. 3 HEADS of garlic and I don't taste it. WTH? So if this were easier, I probably would have like it, but all the work for something bland...eh.

Update: It is much better the next day when the ingredients can meld together. I could taste all the flavors and liked them. But definitely a weekend dish due to the time.

Dracula's Revenge (Baked Penne with Sausage and Garlic)


2 whole garlic heads
1 pound sweet turkey Italian sausage (used regular hot Italian Sausage)
1 teaspoon chopped fresh or 1/4 teaspoon dried sage
1 teaspoon chopped fresh or 1/4 teaspoon dried rosemary
2 tablespoons butter or stick margarine
1/3 cup all-purpose flour
6 cups 1% low-fat milk
1 cup (4 ounces) grated fresh Parmesan cheese
2/3 cup (about 2 1/2 ounces) shredded Gruyère or Swiss cheese
1/2 teaspoon salt
1/8 teaspoon black pepper
8 cups hot cooked penne (about 1 pound uncooked tube-shaped pasta) or rigatoni
Cooking spray

Preheat oven to 350°.

Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Set garlic aside.

Increase oven temperature to 400°.

Remove casings from sausage. Cook sausage in a large nonstick skillet over medium heat until browned, stirring to crumble. Remove from pan with a slotted spoon. Place sausage in a large bowl; stir in sage and rosemary.

Melt butter in a large saucepan over medium heat. Lightly spoon flour into a dry measuring cup; level with a knife. Add the flour to melted butter, stirring with a whisk. Gradually add the milk; cook until slightly thick, stirring constantly with a whisk (about 10 minutes). Stir in roasted garlic, cheeses, salt, and pepper. Remove mixture from heat. Add 5 1/2 cups cheese sauce and cooked pasta to sausage, stirring to coat. Spoon pasta mixture in a 13 x 9-inch baking dish coated with cooking spray. Top with remaining sauce. Bake at 400° for 15 minutes or until thoroughly heated.



Yield: 10 servings

CALORIES 434 (30% from fat); FAT 14.4g (sat 7.2g,mono 4.5g,poly 2g); IRON 3mg; CHOLESTEROL 57mg; CALCIUM 425mg; CARBOHYDRATE 48.7g; SODIUM 700mg; PROTEIN 26.3g; FIBER 1.4g

Cooking Light, OCTOBER 2000

Friday, December 12, 2008

Tuna "London Broil" with Wasabi Cream

We have had this before and it is always good. Last night I decided to make it (D is sick). I made the sauce and the rub. I followed the directions. Then came the actual cooking. I like everything raw. So I decided to cook the tuna 1 minute on each side. I highly recommend NOT doing that. Or you have to put it back in the grill pan and recook.

But eventually I got it right, and I still recommend the recipe. I had it with Miso Fennel Soup.

Tuna "London Broil" with Wasabi Cream


From the Pacific Rim, here's a "London broil" with piquant Asian influences. A cool bite of wasabi dressing finishes the dish.

2 teaspoons sesame seeds, toasted
2 teaspoons wasabi powder (dried Japanese horseradish)
2 teaspoons cracked black pepper
1 teaspoon garlic powder
1/4 teaspoon salt
4 (6-ounce) tuna steaks (about 3/4 inch thick)
1 tablespoon wasabi powder
1 tablespoon water
1/4 cup low-fat mayonnaise
1/4 cup fat-free sour cream
1 tablespoon fresh lemon juice
1 tablespoon low-sodium soy sauce
Cooking spray
2 tablespoons sliced green onions


Combine first 5 ingredients; rub over tuna. Cover and chill 30 minutes. Combine wasabi and water. Let stand 5 minutes. Stir in mayonnaise, sour cream, juice, and soy sauce.

Prepare grill to high heat.

Place steaks on grill rack coated with cooking spray; grill 5 minutes on each side or until desired degree of doneness. Serve with wasabi cream; sprinkle with onions.

Yield: 4 servings (serving size: 1 steak, 2 tablespoons wasabi cream, and 1 1/2 teaspoons onions)

CALORIES 308 (30% from fat); FAT 10.3g (sat 2.4g,mono 3g,poly 3g); IRON 4.4mg; CHOLESTEROL 66mg; CALCIUM 47mg; CARBOHYDRATE 9.7g; SODIUM 500mg; PROTEIN 41.3g; FIBER 0.9g

Cooking Light, AUGUST 2003

Thursday, December 11, 2008

Tasty 2-Step Chicken Bake

I was sick and wanted something comforting. This was super easy. I even made rice to go with it.

Tasty 2-Step Chicken Bake
From: Campbell's Kitchen
Prep: 5 minutes
Bake: 25 minutes
Serves: 4

Ingredients:
4 skinless, boneless chicken breasts (about 1 lb.)
1 can (10 3/4 oz.) Campbell's® Condensed Cream of Mushroom Soup OR Campbell's® condensed 98% Fat Free Cream of Mushroom Soup

Directions:
PLACE chicken in 2-qt. shallow baking dish. Spread soup evenly over chicken. Cover.
BAKE at 400°F. for 25 min. or until chicken is done.
TIP: To prepare on top of stove: Brown chicken in 1 tbsp. vegetable oil in skillet. Stir in soup and 1/2 cup water. Cover and cook 5 min. or until done.

Grilled Pork Chops with Fiery Salsa

We have had this recipe staring us in the eye for 4 years, and can't believe we never tried it. I think it was because of East meets South. I'm not a fan of fish sauce, so I didn't want to harm an innocent avocado!
Boy was I wrong. This was so good. I didn't taste any Asian flavor except the Sriracha did make for a hot salsa (hence the name). Definitely having again. We had with red potatoes with SW Seasoning.

Grilled Pork Chops with Fiery Salsa

Photo by ALB

Sriracha and fish sauce lend the salsa an Asian flavor. Serve it with grilled chicken, shrimp, or even tortilla chips.

Ingredients
1 1/2 cups diced tomato
1/3 cup diced red onion
1/4 cup diced avocado
1 tablespoon chopped fresh cilantro
1 1/2 tablespoons Sriracha (hot chile sauce, such as Huy Fong)
2 teaspoons fresh lemon juice
1/2 teaspoon fish sauce
1 teaspoon sugar
3/4 teaspoon garlic powder
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
Cooking spray

Preparation
Prepare grill to medium-high heat.
Combine first 7 ingredients.
Combine sugar and next 4 ingredients (through pepper); sprinkle evenly over both sides of pork. Place pork on grill rack coated with cooking spray; grill 4 minutes on each side or until done. Serve with salsa.

Yield: 4 servings (serving size: 1 chop and about 1/3 cup salsa)

CALORIES 188 (34% from fat); FAT 7g (sat 2.1g,mono 3.2g,poly 0.7g); IRON 1.4mg; CHOLESTEROL 65mg; CALCIUM 21mg; CARBOHYDRATE 8g; SODIUM 316mg; PROTEIN 22.7g; FIBER 1.7g

Cooking Light, JULY 2004

Fennel-Ginger Miso Soup

D made this in the time it took me to come home from work (about 1 hour), but it probably was less time. It didn't look like the picture...it was lighter which was interesting since we only have red miso.
I really liked the taste. We are both having sinus issues, so D thought it would be better with chili garlic sauce. Also he used reduced fat low fat chicken broth, since he assumed it was a CL recipe.

Will make again. We only got 4 servings. I'll have to run it through the WeWa builder to see the points.

We are going to have it as a side tonight with Miso Tuna (yes, we are looking for ways to use up the miso). Now that I think about it we are having with Tuna "London Broil" with wasabi (to be posted).

Fennel-Ginger Miso Soup

Notes: Red miso paste is much darker in color and heartier in flavor than the more familiar white variety. Look for it in natural-foods stores; if you can't find it, use all white miso instead. PREP AND COOK TIME: About 30 minutes.


1 tablespoon butter
1 1/2 cups chopped fresh fennel
1 cup chopped red onion

2 tablespoons minced fresh ginger
6 cups fat-skimmed chicken broth
1 tablespoon each white and red miso paste (see notes)
2 tablespoons thinly sliced fresh chives

1. In a 4- to 5-quart pan over medium heat, melt butter. Add fennel, onion, and ginger. Stir often until fennel is tender when pierced, 8 to 10 minutes. Add 2 cups broth.

2. Pour mixture into a blender and add miso. Whirl until as smooth as you like. Return to pan and add remaining 4 cups broth. Stir often over medium-low heat until hot. Ladle into bowls, then add chives.

Yield: Makes about 2 quarts; 6 to 8 servings

CALORIES 62 (26% from fat); FAT 1.8g (sat 0.9g); CHOLESTEROL 3.9mg; CARBOHYDRATE 4.5g; SODIUM 238mg; PROTEIN 7.1g; FIBER 1.1g

Sunset, APRIL 2005

Monday, December 8, 2008

Hot Crab Dip

This is my favorite crab dip. We usually just dump everything in the crock pot and cook and serve. It is really good. Of course being from Maryland, I do add Old Bay. We serve with crackers and Fritos.

Hot Crab Dip

3/4 cup nonfat sour cream
2 tablespoons fresh lemon juice
1 tablespoon grated fresh onion
1 teaspoon Worcestershire sauce
3/4 teaspoon dry mustard
(I also add 1 tsp of Old Bay)
1/4 teaspoon garlic powder
1 (8-ounce) tub reduced-fat cream cheese, softened
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 pound lump crabmeat, shell pieces removed
Vegetable cooking spray
Paprika

Combine the first 7 ingredients in a bowl; stir well with a wire whisk. Stir in cheddar cheese and crabmeat.
Spoon the crabmeat mixture into a 1 1/2-quart casserole coated with cooking spray, and sprinkle with paprika. Bake at 325° for 30 minutes or until thoroughly heated. Serve warm with plain crackers.

Yield: 3 1/2 cups (serving size: 1/4 cup)
CALORIES 92 (41% from fat); FAT 4.2g (sat 2.2g,mono 1.3g,poly 0.3g); IRON 0.3mg; CHOLESTEROL 45mg; CALCIUM 92mg; CARBOHYDRATE 2.5g; SODIUM 223mg; PROTEIN 10.3g; FIBER 0.0g
Cooking Light, APRIL 1995

Tuesday, November 25, 2008

Snapper Tacos with Chipotle Cream

I made this one all by myself. It involved a lot of chopping. It was pretty good. I didn't follow the serving size except the Chipotle Cream. We had with Chili-Corn Mashed Potatoes

Snapper Tacos with Chipotle Cream


The fish cooks on top of the vegetables in one skillet. Break the fish into chunks to finish the filling.

1/2 cup fat-free sour cream
1/8 teaspoon salt
1 canned chipotle chile in adobo sauce, seeded and minced (I didn't seed)
1 1/2 cups chopped onion, divided

1 1/2 cups chopped tomato, divided
2 tablespoons butter
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
4 garlic cloves, minced
3 tablespoons chopped fresh cilantro
1 pound red snapper fillets, skinned
1 teaspoon grated lime rind
2 tablespoons fresh lime juice
4 (8-inch) fat-free flour tortillas


Combine sour cream, 1/8 teaspoon salt, and chile; set aside. Combine 1/2 cup onion and 1/2 cup tomato (I kept these separate since D doesn't like tomatoes and I don't like onion); set aside.
Melt butter in a large nonstick skillet over medium heat. Add 1 cup onion, 1 cup tomato, cumin, 1/2 teaspoon salt, cinnamon, and minced garlic; cook 5 minutes, stirring frequently. Stir in cilantro. Arrange fish over onion mixture in pan; cover and cook 3 minutes. Turn fish; cover and cook 2 minutes. Break fish into chunks. Stir in rind and juice; cook 2 minutes. Remove from heat.
Warm tortillas according to package directions. Fill each tortilla with 1/2 cup fish mixture and 1/4 cup reserved onion mixture; top each serving with 2 tablespoons chipotle cream. Fold in half or roll up.


Yield: 4 servings (serving size: 1 taco)

CALORIES 340 (21% from fat); FAT 7.8g (sat 4g,mono 2g,poly 0.9g); IRON 2mg; CHOLESTEROL 56mg; CALCIUM 108mg; CARBOHYDRATE 38.1g; SODIUM 896mg; PROTEIN 28.1g; FIBER 3.3g

Cooking Light, SEPTEMBER 2002

Teriyaki Pork and Vegetables with Noodles

D made this. I'm thinking it had to be easy. If it wasn't, it was at least quick. The Chili Garlic Sauce was just a hint...so you got a bite at the very end. It was very good.

Teriyaki Pork and Vegetables with Noodles


The sweet-savory flavor of teriyaki sauce is a centuries-old mixture of soy sauce and mirin (sweet cooking wine). Over time, Japanese Americans added ginger, brown sugar, pineapple juice, and green onions, elements of the bottled teriyaki sauce Americans know today.

8 ounces uncooked spaghetti
4 green onions
1 tablespoon dark sesame oil
1 cup thinly sliced red bell pepper
3 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick), cut into 1/4-inch strips
1 (3 1/2-ounce) package shiitake mushrooms, sliced
1/3 cup low-sodium teriyaki sauce
4 teaspoons chili garlic sauce (such as Lee Kum Kee)

Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1/4 cup cooking liquid; keep warm.

Remove green tops from green onions; thinly slice, and set aside. Mince white portions of green onions; set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add minced green onions, bell pepper, pork, and mushrooms; sauté 3 minutes or until pork is browned. Combine reserved 1/4 cup cooking liquid, teriyaki sauce, and chili garlic sauce in a small bowl, stirring with a whisk. Add pasta and teriyaki sauce mixture to pan; toss well to coat. Stir in sliced green onion tops.

Yield: 4 servings (serving size: about 1 3/4 cups)

CALORIES 444 (27% from fat); FAT 13.5g (sat 4.1g,mono 4.6g,poly 2.7g); IRON 3.4mg; CHOLESTEROL 55mg; CALCIUM 40mg; CARBOHYDRATE 51.9g; SODIUM 633mg; PROTEIN 26.3g; FIBER 3.1g

Cooking Light, NOVEMBER 2007

Friday, November 14, 2008

Santa Fe Meat Loaf

So I had to make this. It worried me a little, as I have never made a meatloaf. But it was pretty easy. Time wise, it took awhile. We had with Simply Potatoes tossed with Southwest Seasoning.

Santa Fe Meat Loaf


Slicing the loaf reveals a hidden layer of cheese. Leftovers are especially good on a sandwich. Serve with tossed green salad and corn bread.

Ingredients
Cooking spray
1/2 cup chopped onion
1/3 cup finely chopped red bell pepper (I used 3/4 of a green pepper)
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 garlic cloves, minced (I used 6)
1 tablespoon minced canned chipotle chile in adobo sauce (I used 2 chipotles...didn't seed...didn't measure)
1/2 pound 7% fat ground turkey (I used 93-7 ground beef)
1 pound ground turkey breast ( I used 93-7 ground beef)
3/4 cup dry breadcrumbs
2/3 cup mild chunky salsa, divided
1 teaspoon dried oregano
6 slices 30%-less-fat center-cut bacon (such as Oscar Mayer), cooked and crumbled
2 large egg whites
3/4 cup (3 ounces) reduced-fat finely shredded Mexican-style four cheese blend (such as Kraft 2% milk)

Preparation
Preheat oven to 350°.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, bell pepper, chili powder, cumin, and garlic to pan; sauté 1 1/2 minutes or until onion is tender. Stir in chipotle chile; sauté 30 seconds. Remove from pan; cool. Combine onion mixture, turkey, turkey breast, breadcrumbs, 1/3 cup salsa, oregano, bacon, and egg whites in a large bowl.

Place half of turkey mixture in an 8 x 4-inch loaf pan coated with cooking spray. Arrange cheese over top, leaving a 1/2-inch border around outside edges. Arrange remaining turkey mixture over cheese, pressing edges to pack. Spread the remaining 1/3 cup salsa over top of meat loaf. Bake at 350° for 1 hour and 25 minutes (more like 40 minutes...since I used beef) or until a thermometer registers 165°. Let stand 10 minutes. Remove from pan; cut into 12 slices.

Yield: 6 servings (serving size: 2 slices)

Nutritional Information
CALORIES 288 (33% from fat); FAT 10.5g (sat 4g,mono 3.3g,poly 1.6g); IRON 2.2mg; CHOLESTEROL 88mg; CALCIUM 256mg; CARBOHYDRATE 14.8g; SODIUM 876mg; PROTEIN 31.5g; FIBER 1.4g

Cooking Light, MARCH 2006

Wednesday, November 12, 2008

Chile-Brined Roasted Pork Loin

This was really tasty. However, our pork wouldn't cook. D put it in at 7ish. At 830 we ate our sides, at 845, I told him if it wasn't done, to microwave the damn thing. So be prepared on the timing...
The ends were done. Very moist. There was a bite, but not hot/spicy. I don't know what 2 people are going to do with 2.5# of left over pork, but I would have again.

Chile-Brined Roasted Pork Loin


An entire can of chipotle chiles may sound like a lot, but because it is in the brine, the heat in the pork is subtle. Mexican oregano is stronger and not as sweet as the more typical Greek oregano, though that's an acceptable substitute. Leftover pork also freezes well for up to two months.

7 cups water, divided
2 tablespoons cumin seeds
2 tablespoons grated lime rind
1 tablespoon Mexican dried oregano
6 garlic cloves, minced
1/2 cup kosher salt
1/2 cup sugar
1 (7-ounce) can chipotle chiles in adobo sauce, chopped
2 cups ice cubes
1 (3-pound) boneless pork loin, trimmed
1/4 cup fresh lime juice
2 teaspoons freshly ground black pepper
1 teaspoon Mexican dried oregano
2 garlic cloves, minced
Cooking spray


Combine 1 cup water, cumin, rind, 1 tablespoon oregano, and 6 garlic cloves in a small saucepan. Bring to a boil; remove from heat. Pour into a large bowl; cool to room temperature. Add remaining 6 cups water, salt, and sugar, stirring until salt and sugar dissolve. Stir in chiles. Pour salt mixture into a 2-gallon zip-top plastic bag. Add ice and pork; seal. Marinate in refrigerator 24 hours, turning occasionally.

Preheat oven to 450°.

Remove pork from bag; discard brine. Pat pork dry with paper towels. Combine juice, pepper, 1 teaspoon oregano, and 2 garlic cloves. Place pork in a roasting pan coated with cooking spray. Brush juice mixture over pork. Bake at 450° for 15 minutes. Reduce oven temperature to 325° (do not remove pork from oven); bake an additional 45 minutes or until thermometer inserted into thickest portion of pork registers 155°. Place pork on a platter. Cover with foil; let stand for 15 minutes. Thinly slice.

Yield: 12 servings (serving size: about 3 ounces)

CALORIES 154 (44% from fat); FAT 7.5g (sat 2.7g,mono 3.5g,poly 0.5g); IRON 0.7mg; CHOLESTEROL 51mg; CALCIUM 10mg; CARBOHYDRATE 1.5g; SODIUM 225mg; PROTEIN 18.9g; FIBER 0.3g

Cooking Light, JANUARY 2008

Monday, November 10, 2008

Black Bean Pork and Zucchini

We liked this. It was easy and good.

Black Bean Pork and Zucchini

Many Chinese recipes rely on a robust sauce of crushed fermented black beans and garlic to add deep, savory flavor to meat, vegetable, and seafood dishes. Look for the sauce in jars on the Asian foods aisle of your supermarket.

Pork:

3/4 pound pork tenderloin, trimmed

1 tablespoon Shaoxing (Chinese rice wine), dry sherry, or sake

1 tablespoon low-sodium soy sauce

1 teaspoon cornstarch

Sauce:

1/2 cup water

2 tablespoons Shaoxing (Chinese rice wine), dry sherry, or sake

1 tablespoon black bean and garlic sauce (such as Lee Kum Kee)

2 teaspoons cornstarch

1/4 teaspoon salt

Remaining ingredients:

1 pound zucchini

2 tablespoons canola oil, divided

1 tablespoon minced peeled fresh ginger

1/4 cup thinly sliced green onions

3 cups hot cooked short-grain rice

1. To prepare the pork, cut pork crosswise into 3-inch pieces. Cut each piece lengthwise into 1/4-inch slices; cut slices into 1/2-inch-wide strips. Combine pork, 1 tablespoon wine, soy sauce, and 1 teaspoon cornstarch; cover and refrigerate for 20 minutes.

2. To prepare sauce, combine 1/2 cup water and next 4 ingredients (through salt); set aside.

3. Cut zucchini crosswise into 2-inch pieces. Cut each piece lengthwise into 1/4-inch slices; cut slices into 1/2-inch-wide strips.

4. Heat a 14-inch wok over high heat. Add 2 teaspoons oil to wok, swirling to coat. Add zucchini and ginger to wok; stir-fry 1 minute or just until crisp-tender. Spoon into a bowl.

5. Add 2 teaspoons oil to wok, swirling to coat. Add half of pork mixture to wok; stir-fry 2 minutes or until browned. Add cooked pork mixture to zucchini mixture. Repeat procedure with remaining 2 teaspoons oil and remaining pork mixture. Return zucchini mixture to wok. Stir sauce; add sauce to wok. Stir-fry 1 minute or until thickened. Spoon into a serving dish. Sprinkle with onions. Serve over rice.

Yield: 4 servings (serving size: about 3/4 cup pork mixture and 3/4 cup rice)

CALORIES 398 (24% from fat); FAT 10.6g (sat 1.7g,mono 5.6g,poly 2.7g); IRON 4.1mg; CHOLESTEROL 55mg; CALCIUM 29mg; CARBOHYDRATE 48.1g; SODIUM 654mg; PROTEIN 23.1g; FIBER 3.1g Cooking Light, SEPTEMBER 2008

Chile-Garlic Shrimp

D made this on Friday. It came together fast. It was pretty good, but not very filling. I wanted another serving but, refrained myself. We thought it was a little bland. Perhaps some more red pepper. We had with a Caesar Salad.


Chile-Garlic Shrimp

Inspired by the bright flavors of Spain, this dish calls for whole lemon slices to be sauté]ed with the shrimp, resulting in a bold citrus punch. Serve with a small bowl of green olives and a crisp salad for a quick weeknight dinner.

1 (3 1/2-ounce) bag boil-in-bag brown rice

1/2 teaspoon salt

1/8 teaspoon black pepper

1 1/2 pounds peeled and deveined large shrimp (about 32)

1 1/2 tablespoons olive oil

1/4 teaspoon crushed red pepper

3 large garlic cloves, sliced

1 bay leaf

1/2 cup dry white wine

4 (1/4-inch-thick) lemon slices

2 tablespoons chopped fresh parsley

1 tablespoon butter

Lemon wedges (optional)

1. Cook rice according to package directions, omitting salt and fat.

2. Sprinkle salt and black pepper evenly over shrimp. Heat oil in a large skillet over medium heat. Add shrimp, red pepper, garlic, and bay leaf to pan; cook 3 minutes, stirring frequently. Add wine and lemon to pan. Increase heat to medium-high, and bring to a simmer; cook until liquid is reduced to 1/2 cup (about 3 minutes). Remove from heat. Discard bay leaf and lemon. Add parsley and butter, stirring until butter melts. Serve shrimp and sauce over rice. Serve with lemon wedges, if desired.


Yield: 4 servings (serving size: about 8 shrimp, 1/2 cup rice, and 2 tablespoons sauce)CALORIES 344 (29% from fat); FAT 11.4g (sat 3.1g,mono 4.9g,poly 1.8g); IRON 4.8mg; CHOLESTEROL 266mg; CALCIUM 99mg; CARBOHYDRATE 21.9g; SODIUM 581mg; PROTEIN 36.9g; FIBER 1.5g


Cooking Light, APRIL 2008

Wednesday, November 5, 2008

Turkey Cutlets with Pancetta-Sage Sauce

Of course with me having an allergy to turkey means D didn't use turkey in this recipe. He used chicken.
It seemed pretty easy. It was very good. D added garlic because don't you think it needs garlic...herbs and white wine screams it!
Kroger had no fresh sage so he used dried.

We had with Egg Noodles and Asparagus with Balsamic Butter.

Turkey Cutlets with Pancetta-Sage Sauce


Enjoy a turkey dinner on a weeknight or for a smaller Thanksgiving party with this simple dish. Serve with mashed potatoes or egg noodles.


1 1/2 pounds turkey breast cutlets (about 8 cutlets) (D used chicken)
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
Cooking spray
1/3 cup thinly sliced pancetta (about 1 ounce)
2 tablespoons thinly sliced fresh sage (D used dried...I'd have to look up the conversion)
3/4 cup white wine
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons butter, cut into small pieces
D added 3 cloves of garlic

1. Sprinkle turkey evenly with salt and pepper. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add half of turkey to pan; cook 1 minute on each side or until browned and done. Repeat procedure with remaining turkey; keep warm.
2. Add pancetta and sage to pan; cook 3 minutes or until pancetta is browned, stirring occasionally. Add wine; bring to a boil. Cook until reduced to 1/2 cup (about 3 minutes). Add broth; bring to a boil. Cook until reduced to about 2/3 cup (about 2 minutes). Remove pan from heat; stir in butter. Serve with turkey.
Yield: 4 servings (serving size: about 4 ounces turkey and about 2 1/2 tablespoons sauce)

CALORIES 269 (31% from fat); FAT 9.1g (sat 5g,mono 2.7g,poly 0.8g); IRON 2.2mg; CHOLESTEROL 126mg; CALCIUM 28mg; CARBOHYDRATE 0.8g; SODIUM 595mg; PROTEIN 43.1g; FIBER 0.0g

Cooking Light, NOVEMBER 2008

Tuesday, November 4, 2008

Cauliflower with Capers

D made this. It was easy. He really liked it. He is a fan of Chicken Piccata. I ate it. I'm not a fan of Chicken Piccata. It was ok, but I thought it was too lemony/capery. We'll have again though...

Cauliflower with Capers


Use small nonpareil (a French word meaning "unparalleled") capers for this side dish.


6 cups water
1/2 lemon
4 cups cauliflower florets (about 1 small head)
2 teaspoons olive oil
2 garlic cloves, minced
3 tablespoons chopped fresh parsley
2 tablespoons lemon juice
1 1/2 teaspoons capers, drained
1/4 teaspoon salt

Bring 6 cups water and lemon half to a boil in a large saucepan. Add the cauliflower to pan; cook 3 minutes. Drain; discard lemon half.

Heat oil in a large nonstick skillet over medium heat. Add cauliflower to pan; cook 12 minutes or until soft, stirring occasionally. Add garlic; cook 30 seconds or until lightly browned. Transfer cauliflower mixture to a large bowl. Add parsley and the remaining ingredients; toss well.



Yield: 4 servings (serving size: about 3/4 cup)

CALORIES 44 (49% from fat); FAT 2.4g (sat 0.3g,mono 1.7g,poly 0.3g); IRON 0.5mg; CHOLESTEROL 0.0mg; CALCIUM 25mg; CARBOHYDRATE 5.5g; SODIUM 191mg; PROTEIN 1.5g; FIBER 2g

Cooking Light, DECEMBER 2007

Panko-Crusted Pork Chops with Creamy Herb Dressing

D and I doubled this recipe. I made the sauce...I added more garlic powder (I don't know how much) and some salt. D made the chops. They needed more cooking time than what the recipe calls for.

They were really good. We both liked them. We had with Cauliflower with Capers.

Panko-Crusted Pork Chops with Creamy Herb Dressing


Dunk crunchy bites of breaded pork chops into the sour cream dressing for a kid-friendly serving.


Pork:

2 teaspoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon onion powder
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/8 teaspoon ground red pepper
1 teaspoon low-sodium soy sauce
1 large egg white
1/3 cup panko (Japanese breadcrumbs)
2 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1 teaspoon canola oil
Cooking spray

Dressing:
1 tablespoon chopped green onions
1 tablespoon chopped fresh flat-leaf parsley
2 tablespoons fat-free sour cream
1 tablespoon fat-free milk
1 tablespoon reduced-fat mayonnaise
1 teaspoon cider vinegar
1/4 teaspoon garlic powder


1. To prepare pork, preheat oven to 450°.

2. Combine first 6 ingredients in a shallow dish. Combine soy sauce and egg white in a medium bowl, stirring with a whisk. Place panko in a shallow dish.

3. Dredge pork in flour mixture; dip in egg mixture. Dredge in panko. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 1 minute on each side. Place pork on a baking sheet coated with cooking spray. Bake at 450° for 6 minutes or until done.

4. To prepare dressing, combine onions and the remaining ingredients. Serve dressing with pork.

Yield: 2 servings (serving size: 1 pork chop and about 2 tablespoons dressing)

CALORIES 268 (32% from fat); FAT 9.5g (sat 2.2g,mono 4g,poly 1.8g); IRON 1.3mg; CHOLESTEROL 74mg; CALCIUM 72mg; CARBOHYDRATE 13.6g; SODIUM 608mg; PROTEIN 30g; FIBER 0.7g

Cooking Light, OCTOBER 2008

Sunday, November 2, 2008

Marinated London Broil

FFG made this a few weeks ago. I went to the grocery and they had a London Broil for $3, so it seemed that I must make this too. D actually made it. He said it was easy to make. It was really good. We had with Broccoli with red pepper flakes and garlic.

Marinated London Broil

I think every mom in the 1950s, 60s, and 70s had some version of this dish, but it taught me how to take a less-expensive, tougher cut of meat and make it delicious, says David Bonom.


1/2 cup chopped shallots
1/4 cup low-sodium soy sauce
3 tablespoons fresh lemon juice
3 tablespoons balsamic vinegar
1 tablespoon olive oil
2 teaspoons fresh thyme
1 teaspoon dried oregano
4 garlic cloves, minced
1 (2-pound) boneless top round steak, trimmed
Cooking spray
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper


1. Combine first 8 ingredients in a large zip-top plastic bag. Pierce steak with a fork. Add steak to bag; seal. Marinate in refrigerator 2 hours, turning every 30 minutes.

2. Preheat broiler.

3. Remove steak from bag; discard marinade. Scrape shallots and garlic from steak; discard shallots and garlic. Place steak on broiler pan coated with cooking spray. Sprinkle steak evenly with salt and pepper. Broil 4 inches from heat for 6 minutes on each side or until desired degree of doneness. Let stand 10 minutes before slicing against the grain.



Yield: 8 servings (serving size: 3 ounces)

CALORIES 228 (30% from fat); FAT 7.5g (sat 2.5g,mono 3.3g,poly 0.4g); IRON 3.4mg; CHOLESTEROL 93mg; CALCIUM 12mg; CARBOHYDRATE 1.2g; SODIUM 263mg; PROTEIN 36.6g; FIBER 0.1g

Cooking Light, MAY 2008

Thursday, October 30, 2008

Indian Cashew Chicken

I started making this...I made the sauce and the rice to go with the dish. The sauce is REALLY thick and I ended up putting somewhere between 1/4 to 1/2C of water in it to make the blender move. I didn't let the sauce rest in the fridge overnight.
D made the rest of the dish, because I got overwhelmed. He only used thighs. He used cardamon, not cardomon pods, because we couldn't find it.

It was really good.

Indian Cashew Chicken


Photo by ALB
A take on the Indian dish murgh makhani, this entrée recipe varies but typically has a thick sauce punctuated with Indian spices. To mimic the full-bodied sauce, we caramelize onions and later simmer the mixture to a thick, marinara-like consistency. Serve over brown basmati rice or with naan flatbread.

2/3 cup cashews, toasted
2/3 cup fat-free Greek-style yogurt
1/4 cup tomato paste
2 tablespoons white vinegar
1 1/4 teaspoons garam masala
1 teaspoon ground coriander
1 teaspoon grated peeled fresh ginger
1/4 teaspoon ground red pepper
2 garlic cloves, chopped
4 skinless, boneless chicken thighs, cut into bite-sized pieces (about 14 ounces)
2 (8-ounce) skinless, boneless chicken breasts, cut into bite-sized pieces
Cooking spray
2 3/4 cups finely chopped onion (2 large)
2 green cardamom pods, lightly crushed
1 (2-inch) cinnamon stick
2 cups fat-free, less-sodium chicken broth
1 cup organic tomato puree (such as Muir Glen Organic)
1 teaspoon Hungarian sweet paprika
1/4 teaspoon salt
3 tablespoons half-and-half

Chopped fresh cilantro (optional)

1. Combine first 9 ingredients in a blender or food processor; process until smooth. Combine nut mixture and chicken in a large bowl; cover and refrigerate 3 hours or overnight.
2. Heat a large Dutch oven over medium-low heat. Coat pan with cooking spray. Add onion, cardamom, and cinnamon stick to pan; cover and cook 10 minutes or until onion is golden, stirring often.
3. Add chicken mixture to pan; cook 10 minutes, stirring frequently. Stir in broth, tomato puree, paprika, and salt, scraping pan to loosen browned bits. Cook 1 hour or until thick. Stir in half-and-half; cook 1 minute, stirring occasionally. Remove from heat. Discard cinnamon stick. Garnish with fresh cilantro, if desired.
Yield: 6 servings (serving size: about 1 cup)

CALORIES 340 (36% from fat); FAT 13.6g (sat 3.4g,mono 5.8g,poly 2.6g); IRON 3.2mg; CHOLESTEROL 91mg; CALCIUM 83mg; CARBOHYDRATE 18.7g; SODIUM 435mg; PROTEIN 36.7g; FIBER 3.8g

Cooking Light, OCTOBER 2008

Tuesday, October 28, 2008

Cumin Potatoes

I made these too. Very easy...I didn't even use Simply Potatoes. Pretty good...I think they needed red pepper or something spicy. We put sour cream on them, and I threw the cilantro in the pan at the last minute.

Cumin Potatoes


"Cumin potatoes are common in India; this is a different accompaniment for steak." -Veenu Chopra, New Delhi, India

4 cups cubed peeled baking potato (about 1 1/4 pounds)
1 tablespoon canola oil
1 teaspoon cumin seeds (I used ground cumin, bc Kroger didn't have cumin seeds)

1/2 cup finely chopped red onion
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon paprika
2 tablespoons minced fresh cilantro

Cook potato in boiling water 10 minutes or until tender; drain. Rinse with cold water; drain.

Heat oil in a large nonstick skillet over medium-high heat. Add cumin seeds to pan, and sauté 30 seconds. Add onion, salt, coriander, and paprika; sauté 3 minutes, stirring constantly. Add potato; sauté 2 minutes or until thoroughly heated. Remove from heat, and sprinkle with cilantro.

Yield: 4 servings (serving size: about 1 cup)

CALORIES 175 (20% from fat); FAT 3.9g (sat 0.3g,mono 2.1g,poly 1.1g); IRON 0.9mg; CHOLESTEROL 0.0mg; CALCIUM 19mg; CARBOHYDRATE 33.1g; SODIUM 300mg; PROTEIN 3.1g; FIBER 2.7g

Cooking Light, SEPTEMBER 2005

Ginger-and-Spice Chicken Thighs

I made this...easy! It was a bit odd tasting. It was a bit sweet. D says it tasted like jerk chicken without the heat. I just thought about making a cake, because I got allspice in my nose. We both liked it, it just needed some heat. We had with Cumin Potatoes and a Caesar Salad...
Not a whole lot of matching tastes but that is ok...


Ginger-and-Spice Chicken Thighs


2 teaspoons ground ginger
3/4 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1 pound skinned, boned chicken thighs
Cooking spray
1/4 cup dry white wine

Combine first 6 ingredients in a small bowl; stir well. Rub chicken with spice mixture; let stand 5 minutes.

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 2 minutes on each side or until browned. Add wine to skillet; cover, reduce heat to medium-low, and cook 5 minutes or until done. Spoon pan drippings over chicken.



Yield: 4 servings (serving size: 3 ounces chicken)

CALORIES 143 (30% from fat); FAT 4.7g (sat 1.2g,mono 1.4g,poly 1.1g); IRON 1.5mg; CHOLESTEROL 94mg; CALCIUM 18mg; CARBOHYDRATE 1.3g; SODIUM 539mg; PROTEIN 22.4g; FIBER 0.2g

Cooking Light, JUNE 1996

Flounder with Cilantro-Curry Topping and Toasted Coconut

I liked this but it is definitely not something I would have thought of together. I couldn't tell if it was a Latino or Asian type dish, so I put it in both.

D said it was easy.
We had with Brown rice and Spinach.

Flounder with Cilantro-Curry Topping and Toasted Coconut
You can substitute tilapia or snapper for flounder. Serve this fish with brown basmati rice and sautéed sliced carrots.

1/2 teaspoon salt, divided
4 (6-ounce) flounder fillets
Cooking spray
2 tablespoons flaked sweetened coconut
1 cup cilantro sprigs
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon curry powder
3 garlic cloves, peeled
1 jalapeño pepper, halved and seeded
Lemon wedges (optional)

1. Preheat broiler.
2. Sprinkle 1/4 teaspoon salt over fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
3. Place the coconut on a baking sheet; broil for 2 minutes or until toasted, stirring occasionally.
4. Combine remaining 1/4 teaspoon salt, cilantro, and next 5 ingredients (through jalapeño) in a food processor; process until finely chopped. Spoon 2 tablespoons cilantro mixture over each fillet; sprinkle each serving with 1 1/2 teaspoons coconut. Garnish with lemon wedges, if desired.

Yield: 4 servings
CALORIES 234 (37% from fat); FAT 9.5g (sat 2g,mono 5.4g,poly 1.3g); IRON 1mg; CHOLESTEROL 82mg; CALCIUM 41mg; CARBOHYDRATE 3.3g; SODIUM 442mg; PROTEIN 32.5g; FIBER 0.7g
Cooking Light, NOVEMBER 2008

Chicken Tamale Casserole

I made this. It was really easy to make. Like usual, I did my own chicken, and cubed it. I seasoned the chicken with SW Seasoning.

D and I both liked it...we only had 6 servings.

Chicken Tamale Casserole

Photo by ALB

Ingredients
1 cup (4 ounces) preshredded 4-cheese Mexican blend cheese, divided
1/3 cup fat-free milk
1/4 cup egg substitute
1 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 (14 3/4-ounce) can cream-style corn
1 (8.5-ounce) box corn muffin mix (such as Martha White) (I used Jiffy)
1 (4-ounce) can chopped green chiles, drained
Cooking spray
1 (10-ounce) can red enchilada sauce (such as Old El Paso)
2 cups shredded cooked chicken breast
1/2 cup fat-free sour cream
(I added cilantro)

Preparation
1. Preheat oven to 400°.
2. Combine 1/4 cup cheese and next 7 ingredients (through chiles) in a large bowl, stirring just until moist. Pour mixture into a 13 x 9–inch baking dish coated with cooking spray.
3. Bake at 400° for 15 minutes or until set. Pierce entire surface liberally with a fork; pour enchilada sauce over top. Top with chicken; sprinkle with remaining 3/4 cup cheese. Bake at 400° for 15 minutes or until cheese melts. Remove from oven; let stand 5 minutes. Cut into 8 pieces; top each serving with 1 tablespoon sour cream.

Yield: 8 servings
CALORIES 354 (36% from fat); FAT 14.1g (sat 7.1g,mono 3.3g,poly 1.2g); IRON 1.7mg; CHOLESTEROL 58mg; CALCIUM 179mg; CARBOHYDRATE 36.3g; SODIUM 620mg; PROTEIN 18.9g; FIBER 2.5g
Cooking Light, NOVEMBER 2008

Tuesday, October 14, 2008

Chicken Thighs with Marsala-Mushroom Cream Sauce Over Noodles

I attempted this meal. I used chicken breasts because they didn't have thighs at Kroghetto this week. And breasts were on sale.

I prepped the S&P, the shrooms, the garlic, thyme, and bay leaf while waiting for the tomatoes to rehydrate. I started the egg noodles the same time I started the chicken (mistake). Everything came together pretty easily, and it was a dish you could clean up as you went (I don't like things in the sink or on the counter).

I did use whipping cream, because that's what we had. The sauce didn't get creamy. Really watery, and when I moved it off the burner (eg when I was eating) the sauce disappeared.

I thought the taste was bland. I had with a spinach salad (spinach and balsamic vinegar).

Chicken Thighs with Marsala-Mushroom Cream Sauce Over Noodles


Sun-dried tomatoes, shiitake mushrooms, and Marsala wine give this sauce a rich, robust flavor. While the sun-dried tomatoes are rehydrating, prepare the rest of the ingredients.


1/4 cup sun-dried tomatoes, packed without oil (about 12)
4 (6-ounce) chicken thighs, skinned
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 teaspoons olive oil
2 cups quartered button mushrooms (about 4 ounces) (my 8 oz of mushrooms came to 2 Cups)
1 1/2 cups sliced fresh shiitake mushroom caps (about 3 ounces)
1/2 teaspoon dried thyme
1 garlic clove, minced (I used 4 cloves)
1 bay leaf
1/3 cup fat-free, less-sodium chicken broth
5 tablespoons Marsala wine, divided
3 tablespoons half-and-half (I used whipping cream because I had it in the fridge).
4 teaspoons chopped fresh parsley
2 cups hot cooked wide egg noodles (about 1 1/2 cups uncooked)

Combine boiling water and the sun-dried tomatoes in a bowl; let stand 15 minutes. Drain and chop.

Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chicken, and sauté 5 minutes, turning once. Remove chicken from pan.

Reduce heat to medium-low. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; sauté 2 minutes. Add thyme, garlic, and bay leaf; sauté for 30 seconds. Return chicken to pan. Add sun-dried tomatoes, broth, and 1/4 cup wine. Cover, reduce heat, and simmer 25 minutes, turning chicken once.

Add 1 tablespoon wine and half-and-half, and bring to a boil. Discard bay leaf. Sprinkle with parsley. Serve over noodles.



Yield: 4 servings (serving size: 1 thigh, 1/4 cup sauce, and 1/2 cup noodles)

CALORIES 333 (28% from fat); FAT 10.2g (sat 2.7g,mono 4g,poly 2g); IRON 4.8mg; CHOLESTEROL 137mg; CALCIUM 63mg; CARBOHYDRATE 28.5g; SODIUM 583mg; PROTEIN 31.5g; FIBER 3.4g

Cooking Light, MAY 2001

Sunday, October 12, 2008

Indian Butter Chicken Update

We updated the Indian Butter Chicken Recipe. Oh, and I MADE THE RICE!!!!

And the rice came out well.

Rosemary and Pepper-Crusted Pork Tenderloin

D and I made this together. We had it with cauliflower. It was really easy. Had D not helped, I wouldn't have crushed the rosemary or fennel, because that's the way I am. Our celery was ground, as was our mustard. We both liked it. I kind of think that using Penzy's Pizza Seasoning would garner something similar.

Rosemary and Pepper-Crusted Pork Tenderloin


Use a mortar and pestle to crush the fennel and celery seeds; or place them in a zip-top plastic bag and crush with a rolling pin.

2 teaspoons cracked black pepper
1 teaspoon dried rosemary, crushed
1/2 teaspoon kosher salt
1/2 teaspoon fennel seeds, crushed
1/2 teaspoon celery seeds, crushed
1/2 teaspoon dry mustard
1 (1-pound) pork tenderloin, trimmed
Cooking spray
2 tablespoons chopped fresh flat-leaf parsley

Preheat oven to 425°.

Combine first 6 ingredients; rub over pork. Place pork in a shallow roasting pan coated with cooking spray. Bake at 425° for 30 minutes or until a thermometer registers 160° (slightly pink). Let stand 5 minutes; cut into thin slices. Sprinkle with parsley.

Yield: 4 servings (serving size: 3 ounces)

CALORIES 158 (31% from fat); FAT 5.4g (sat 1.8g,mono 2.2g,poly 0.5g); IRON 1.8mg; CHOLESTEROL 75mg; CALCIUM 23mg; CARBOHYDRATE 1.3g; SODIUM 289mg; PROTEIN 24.7g; FIBER 0.6g

Cooking Light, APRIL 2004

Cheddar-Bacon Drop Biscuits

I made these. I got 14 biscuits. They were really easy to make. D was making the Pork Chop thingy, so he cooked me 2 pieces of bacon... he used center cut. We both liked the taste.

Cheddar-Bacon Drop Biscuits


A few slices of applewood-smoked bacon and sharp cheddar cheese boost the savory character of this quick bread. Serve warm to best harness the salty notes.


9 ounces all-purpose flour (about 2 cups)
1/2 teaspoon baking soda
1/4 teaspoon kosher salt
3 1/2 tablespoons chilled butter, cut into small pieces
1/3 cup (1 1/2 ounces) finely shredded sharp cheddar cheese
2 applewood-smoked bacon slices, cooked and crumbled

3/4 cup nonfat buttermilk
1/4 cup water

Cooking spray

1. Preheat oven to 400°.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and salt in a large bowl; stir with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in cheese and bacon. Add milk and 1/4 cup water, stirring just until moist. Drop dough by 2 level tablespoonfuls 1 inch apart onto a baking sheet coated with cooking spray. Bake at 400° for 11 minutes or until golden brown. Serve warm.

Yield: 18 biscuits (serving size: 1 biscuit)

CALORIES 91 (37% from fat); FAT 3.7g (sat 2.2g,mono 0.8g,poly 0.1g); IRON 0.7mg; CHOLESTEROL 10mg; CALCIUM 32mg; CARBOHYDRATE 11.5g; SODIUM 127mg; PROTEIN 2.8g; FIBER 0.4g

Cooking Light, OCTOBER 2008

Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice

First, the picture doesn't match the magazine (not the website). I see the website corrected the pork chop (the mag said boneless pork chops).
D said this was easy just a lot of prep. He forgot about the walnuts, so ours didn't have walnuts.
Also it was our 6-month trial of fruit and meat (we try a combo every 6 months).

Taste- delicious! We had with Cheddar-Bacon Drop biscuits to use up 2 more pieces of bacon.

Walnut-Crusted Pork Chops with Autumn Vegetable Wild Rice


Apples, mushrooms, and Swiss chard make a nice contrast to the wild rice's crunchy texture.

Pork:
4 (8-ounce) bone-in center-cut pork chops, trimmed
1 1/2 teaspoons Worcestershire sauce
3/4 teaspoon kosher salt
1/2 teaspoon dried sage
1/4 teaspoon freshly ground black pepper
1/3 cup walnuts, finely ground
1 bacon slice
1/4 cup fat-free, less-sodium chicken broth

Rice:
Cooking spray
1 cup finely chopped onion
1/2 cup diced carrot
2 teaspoons diced seeded jalapeño pepper
1 garlic clove, minced
1 1/2 cups finely trimmed chopped Swiss chard
1 cup sliced cremini mushrooms
1 cup chopped peeled Granny Smith apple (less than 1 apple)
2 cups cooked wild rice (we used texmati)
1/2 cup fat-free, less-sodium chicken broth
1/4 cup chopped fresh flat-leaf parsley


1. To prepare pork, place chops in a shallow dish; drizzle evenly with Worcestershire. Combine salt, sage, and black pepper in a small bowl. Reserve 3/4 teaspoon salt mixture. Add walnuts to remaining salt mixture; toss well. Press walnut mixture onto both sides of pork chops. Cover and refrigerate 30 minutes.

2. Cook bacon slice in a large nonstick skillet over medium heat until crisp. Remove bacon from pan; crumble. Add pork chops to drippings in pan; cook 1 1/2 minutes on each side or until lightly browned. Add 1/4 cup chicken broth to pan. Cover, reduce heat, and cook 6 minutes or until desired degree of doneness. Remove pork from pan.

3. To prepare rice, heat a large saucepan over medium heat. Coat pan with cooking spray. Add onion and next 3 ingredients (through garlic) to pan; cover and cook 5 minutes or until onion is tender. Stir in reserved 3/4 teaspoon salt mixture, chard, mushrooms, and apple. Cover and cook 5 minutes or until carrot is tender. Stir in rice and 1/2 cup broth. Bring to a simmer; cook, uncovered, 5 minutes or until liquid is absorbed. Stir in bacon. Place 1 cup rice mixture on each of 4 plates; top each serving with 1 pork chop. Drizzle each serving with pan drippings, and sprinkle each with 1 tablespoon parsley.

Yield: 4 servings

CALORIES 379 (35% from fat); FAT 14.7g (sat 3.5g,mono 4.4g,poly 5.5g); IRON 2.6mg; CHOLESTEROL 69mg; CALCIUM 65mg; CARBOHYDRATE 34.6g; SODIUM 600mg; PROTEIN 29.1g; FIBER 5g

Cooking Light, OCTOBER 2008

Wednesday, October 8, 2008

Tuna with Miso-Chile Sauce

Yum, yum and yum! D is not a fan of fish, but liked this as did I. We didn't use mirin because it was $7.99 a bottle at Whole Foods, and wasn't at Kroghetto.
The sauce was spicy but flavorful. We both really liked it. We had with Broccoli with Red Pepper Flakes.

We had left over sauce because we only made 2 steaks, because neither of us likes left-over fish.

Tuna with Miso-Chile Sauce


Here, a standard red wine sauce is enhanced by miso, an ingredient similar to Parmesan. The sauce is equally good with beef or pork.

1 teaspoon butter
1 teaspoon minced shallots (Used 1TBSP)
1/2 teaspoon minced peeled fresh ginger
1/8 teaspoon chile paste with garlic
1 garlic clove, minced (Used 4 cloves)
1/2 cup dry red wine
1 1/2 tablespoons mirin (sweet rice wine) (Used rice wine with a pinch of sugar)
1 tablespoon red miso (soybean paste)
1 tablespoon vegetable oil
4 (6-ounce) tuna steaks (we used 2 frozen ones, thawed)
1/4 teaspoon salt
1/4 teaspoon black pepper


Melt butter in a small saucepan over medium heat. Add shallots, ginger, chile paste, and garlic; cook 3 minutes, stirring frequently. Add wine and mirin; bring to a boil. Cook until reduced to 3 tablespoons (about 8 minutes); remove from heat. Stir in miso.

Heat vegetable oil in a large nonstick skillet over medium-high heat. Sprinkle tuna steaks with salt and pepper. Add tuna to pan; cook 3 minutes on each side until fish is medium-rare or desired degree of doneness. Serve tuna steaks with sauce.

Yield: 4 servings (serving size: 1 steak and 1 tablespoon sauce)

CALORIES 245 (23% from fat); FAT 6.2g (sat 1.5g,mono 1.4g,poly 2.6g); IRON 1.5mg; CHOLESTEROL 79mg; CALCIUM 33mg; CARBOHYDRATE 3.5g; SODIUM 409mg; PROTEIN 40.4g; FIBER 0.2g

Cooking Light, JANUARY 2004

Chicken with Cremini Mushrooms and Asparagus

I prepped this dish, and D cooked it. He thought it was very bland. I liked it, but I would have rather had the asparagus as a side, rather than in the sauce. We probably won't have again, because he thought it reminded him of a dish that he doesn't like.

We had with angel hair pasta and Caesar Salad.

Chicken with Cremini Mushrooms and Asparagus

Serve over angel hair pasta.

1 tablespoon olive oil, divided
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon black pepper
2 cups quartered cremini mushrooms
2 teaspoons bottled minced garlic (I used 9 garlic cloves)
1/4 teaspoon dried thyme
1 pound asparagus, trimmed and cut into 1-inch pieces
3/4 cup fat-free, less-sodium chicken broth
1 teaspoon cornstarch
3 tablespoons balsamic vinegar
1 tablespoon orange juice (we omitted)

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Place 1 chicken breast half in a large heavy-duty zip-top plastic bag; pound to a 1/4-inch thickness. Repeat procedure with remaining chicken. Sprinkle chicken evenly with salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.

Heat 1 teaspoon of oil in pan over medium-high heat. Add mushrooms, garlic, thyme, and asparagus; cook 3 minutes, stirring frequently. Combine broth and cornstarch, stirring with a whisk. Add broth mixture, vinegar, and juice to pan; bring to a boil. Cook 1 minute or until slightly thick. Serve over chicken.



Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup asparagus mixture)

CALORIES 275 (19% from fat); FAT 5.7g (sat 1g,mono 3g,poly 0.8g); IRON 2.4mg; CHOLESTEROL 99mg; CALCIUM 54mg; CARBOHYDRATE 9.9g; SODIUM 490mg; PROTEIN 43.5g; FIBER 3g

Cooking Light, JUNE 2004

Sunday, October 5, 2008

Shrimp Florentine with Caramelized Garlic

D said this was easy to make. He mashed the garlic when it came out out the oven.
It was good. The spinach all clumped together, even though I watched him separate it before putting it in the pan. I would have again. We had with a Caesar Salad.

Shrimp Florentine with Caramelized Garlic


Make sure to buy frozen loose-leaf spinach for this recipe since you can measure just what you need. Purchase fresh, peeled garlic to save on prep time.

Garlic:
1/2 teaspoon kosher salt
20 garlic cloves, peeled
Cooking spray

Shrimp:
2 teaspoons olive oil
1 pound medium shrimp, peeled and deveined
1 teaspoon butter
3/4 cup half-and-half
1/2 cup fat-free, less-sodium chicken broth
1/3 cup (about 1 1/2 ounces) grated Parmesan cheese
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1/8 teaspoon black pepper
2 cups frozen loose-leaf spinach, thawed, drained, and squeezed dry
4 cups hot cooked linguine (about 8 ounces uncooked pasta)


Preheat oven to 350°.

To prepare garlic, combine 1/2 teaspoon kosher salt and garlic in a bowl. Place garlic mixture on a jelly-roll pan coated with cooking spray. Bake at 350° for 25 minutes or until browned, stirring occasionally.

To prepare shrimp, heat oil in a large nonstick skillet over medium-high heat. Add shrimp; sauté 3 minutes or until done. Remove shrimp from pan.

Melt butter in pan over medium heat. Stir in half-and-half, broth, cheese, 1/4 teaspoon salt, red pepper, and black pepper. Cook 1 minute or until cheese melts, stirring constantly. Stir in shrimp and spinach; cook 1 minute. Combine shrimp mixture, garlic mixture, and pasta in a large bowl; toss well. Serve immediately.

Yield: 4 servings (serving size: 1 1/2 cups)

CALORIES 484 (24% from fat); FAT 13.1g (sat 5.8g,mono 4.4g,poly 1.6g); IRON 6.6mg; CHOLESTEROL 202mg; CALCIUM 362mg; CARBOHYDRATE 51.1g; SODIUM 811mg; PROTEIN 38.2g; FIBER 5.2g

Cooking Light, MARCH 2006

Honey-Chipotle Barbecue Chicken Sandwiches

D made these Saturday night. We LOVE spicy food.

This...both of us thought it was way too spicy. Both of us had trouble actually tasting anything because the heat was overpowering. D said he seeded one pepper but not the other (which is usual for us). Over all we don't think we'll have again, because we both like the Chipotle BBQ Chicken better.

Honey-Chipotle Barbecue Chicken Sandwiches


This recipe yields slow-cooked barbecue flavor in less than an hour. The sandwiches need to be broiled at the last minute, but the rest of the menu can be made ahead of time.


1/2 cup water
1 teaspoon ground cumin
4 garlic cloves, thinly sliced
1 pound skinless, boneless chicken breast
1 (7-ounce) can chipotle chiles in adobo sauce
1 tablespoon canola oil
1 tablespoon minced garlic
1 teaspoon ground cumin
1/2 cup canned tomato puree
1/4 cup cider vinegar
3 tablespoons honey
1 tablespoon Worcestershire sauce
1/4 teaspoon salt
4 (1 1/2-ounce) sandwich rolls
2 ounces Monterey Jack cheese, thinly sliced
4 (1/8-inch-thick) slices red onion


Combine water, 1 teaspoon cumin, 4 sliced garlic cloves, and chicken in a large saucepan. Cover and bring to a boil over medium-high heat. Reduce heat to medium-low; cook 10 minutes or until chicken is done. Drain, and place chicken on a cutting board. Cut chicken across grain into thin slices; keep warm.

Remove 2 tablespoons adobo sauce from can; set aside. Remove 2 chipotle chiles from can; finely chop and set aside. Reserve remaining chiles and adobo sauce for another use.

Heat oil in a large nonstick skillet over medium-high heat. Add 1 tablespoon minced garlic; sauté 3 minutes or until just beginning to brown. Add 1 teaspoon cumin; sauté 1 minute. Stir in tomato puree; cook 4 minutes or until mixture thickens to a pastelike consistency, stirring constantly. Stir in reserved 2 tablespoons adobo sauce, 2 chopped chipotle chiles, vinegar, honey, Worcestershire, and 1/4 teaspoon salt. Add sliced chicken to sauce; simmer for 3 minutes or until thoroughly heated.

Preheat broiler.

Split rolls in half; arrange in a single layer, cut sides up, on a baking sheet. Broil 1 minute or until lightly toasted. Remove top halves of rolls from baking sheet. Divide chicken mixture evenly among bottom halves of rolls, and top chicken mixture evenly with cheese. Broil chicken-topped rolls 2 minutes or until cheese melts. Remove from oven; top with onion and top roll halves. Serve immediately.

Yield: 4 sandwiches (serving size: 1 sandwich)

CALORIES 424 (25% from fat); FAT 11.8g (sat 3.9g,mono 4.7g,poly 1.9g); IRON 3.6mg; CHOLESTEROL 78mg; CALCIUM 211mg; CARBOHYDRATE 45.1g; SODIUM 765mg; PROTEIN 34.5g; FIBER 2.6g

Cooking Light, MAY 2005

Spelt Spaghetti with Shiitakes and Pecan Cream

I made this. I added 1# of chicken breast to it, because D needs meat in his meals. So it was really easy to make.

The taste: BLAND, BLAND, BLAND. Neither of us thought much of it.

Spelt Spaghetti with Shiitakes and Pecan Cream


The use of nuts to thicken sauces has been recorded in recipes dating back to medieval Rome. This luscious, creamy sauce features toasted pecans. If you can't find spelt pasta, use whole wheat instead.

1 (12-ounce) package spelt spaghetti (such as Vita-Spelt)
1 1/2 cups 1% low-fat milk
1/2 cup chopped pecans, toasted
2 teaspoons olive oil
3 cups chopped shiitake mushroom caps (about 8 ounces)
1/2 cup diced shallots
4 garlic cloves, minced
1 1/4 teaspoons salt
2 tablespoons chopped fresh parsley

Cook pasta according to the package directions, omitting salt and fat.

Place milk and pecans in a blender or food processor; process until smooth. Set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, shallots, and garlic; sauté 3 minutes or until golden. Stir in pecan mixture and salt; bring to a boil. Reduce heat, and simmer 5 minutes or until slightly thickened.

Remove from heat. Add pasta; toss gently to combine. Sprinkle with parsley, and serve immediately.

Yield: 6 servings (serving size: 1 1/3 cups pasta and 1 teaspoon parsley)

CALORIES 321 (28% from fat); FAT 10.1g (sat 1.2g,mono 5.1g,poly 2.2g); IRON 3mg; CHOLESTEROL 2.4mg; CALCIUM 87mg; CARBOHYDRATE 49.3g; SODIUM 534mg; PROTEIN 12.2g; FIBER 6.1g

Cooking Light, MARCH 2006

Sunday, September 28, 2008

Cajun Quiche in a Rice Crust

D made this. He said it was really easy. We both liked the rice crust but thought the "inside" was a bit bland. It needs spice. Portion size was nice

We had with spinach/mushroom salad.

Cajun Quiche in a Rice Crust


If you don't have cooked rice on hand, use boil-in-a-bag rice (such as Success Rice) and follow the microwave directions. Cool the rice slightly before adding egg. Total time: 45 minutes.

Crust:
2 cups cooked long-grain white rice, cooled
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1 large egg
Cooking spray
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Filling:
1/2 cup prechopped onion
1/2 cup prechopped celery
1/2 cup prechopped red bell pepper
1 teaspoon bottled minced garlic
3 ounces andouille sausage or kielbasa, chopped (about 2/3 cup)
3/4 cup egg substitute
1/4 cup plain fat-free yogurt
1/4 teaspoon salt
1/4 teaspoon hot pepper sauce (such as Tabasco)
2 large egg whites
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese


Preheat oven to 375°.

To prepare crust, combine rice, garlic powder, onion powder, 1/2 teaspoon salt, and 1 egg. Spread mixture into the bottom and up sides of a 9-inch pie plate coated with cooking spray. Sprinkle bottom of crust evenly with 1/4 cup shredded cheddar cheese.

To prepare filling, heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and the next 4 ingredients (through sausage); sauté 5 minutes. Spoon mixture evenly into prepared rice crust. Combine the egg substitute, fat-free yogurt, salt, hot pepper sauce, and egg whites; stir with a whisk until well blended. Pour egg substitute mixture over sausage mixture. Sprinkle with 1/4 cup shredded cheddar cheese. Bake at 375° for 30 minutes or until the center is set. Let stand 5 minutes before serving.

Yield: 4 servings (serving size: 1 wedge)

CALORIES 291 (32% from fat); FAT 10.3g (sat 4.5g,mono 3.7g,poly 1.6g); IRON 2.8mg; CHOLESTEROL 79mg; CALCIUM 181mg; CARBOHYDRATE 29.4g; SODIUM 623mg; PROTEIN 19.5g; FIBER 0.9g

Cooking Light, JANUARY 2006

Saturday, September 27, 2008

Oven-Roasted Green Beans

This should be one of those "duh" recipes. However, D grew up hating green beans and I grew up thinking they were from a can, and we both only knew how to make them by boiling them to death. We first had these one Thanksgiving.

If you half the recipe and say it is 4 servings, it comes out to 1 point apiece.

Last night we had them with Chicken with Brie, Red Peppers and Green Onions.

Oven-Roasted Green Beans



Photo by ALB


This easy side dish adds color to the meal, and you can roast it at the last minute while you finish setting the table.

2 pounds green beans, trimmed
4 teaspoons extravirgin olive oil
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper

Preheat oven to 425°.
Place a jelly-roll pan in oven for 10 minutes. Place beans in a large bowl. Drizzle with oil; sprinkle with salt and pepper. Toss well to coat. Arrange green bean mixture in a single layer on preheated baking sheet. Bake at 425° for 8 minutes or until crisp-tender.
Yield: 12 servings (serving size: about 2/3 cup)

CALORIES 37 (39% from fat); FAT 1.6g (sat 0.2g,mono 1.1g,poly 0.2g); IRON 0.8mg; CHOLESTEROL 0.0mg; CALCIUM 29mg; CARBOHYDRATE 5.5g; SODIUM 196mg; PROTEIN 1.4g; FIBER 2.6g

Cooking Light, NOVEMBER 2005

Wednesday, September 24, 2008

Southwest Vegetable Saute

I made this. I adapted it from Betty Crocker (I didn't use pattypan squash).
Servings were really big.

Southwest Vegetable Saute

main meals
POINTS® Value: 2
Servings: 4
Level of Difficulty: Easy

Ingredients
1/4 cup Country Crock Margarine with calcium
1 cup onion(s)
5 clove garlic clove(s), finely chopped
1 medium zucchini
2 small yellow summer squash
2 cup chayote fruit
1 large sweet red pepper(s)
1 tsp table salt
1/2 tsp red pepper flakes

Instructions
Melt Margarine in pan over medium-high heat.
Add onion and garlic and cook until onion is tender.
Add everything else until the veggies are crisp tender.

Skillet Fillets with Cilantro Butter

These were very easy. A little bit on the plain side. But good for the day before you weigh in.
We had with rice and Southwest Vegetable Saute.

Skillet Fillets with Cilantro Butter


Any mild white fish such as cod, flounder, or orange roughy would also be delicious in place of tilapia. Serve these brightly flavored fillets with sautéed spinach or a green salad


1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
1/8 teaspoon salt

Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.

Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish.

Yield: 4 servings (serving size: 1 fillet and about 2 teaspoons cilantro butter)

CALORIES 194 (32% from fat); FAT 6.9g (sat 3.1g,mono 2.5g,poly 0.6g); IRON 0.7mg; CHOLESTEROL 88mg; CALCIUM 32mg; CARBOHYDRATE 1.2g; SODIUM 354mg; PROTEIN 30.5g; FIBER 0.2g

Cooking Light, JANUARY 2006