Thursday, June 19, 2008

Pork Tenderloin with Mustard Sauce

So I made this last night. Very easy and very good. The pork was able to be cut with a fork once it was done. The sauce didn't thicken like it should have, but I may have not waited long enough. The mustard sauce was very apparent, but not wine-y at all.

We had it with roasted asparagus with balsamic-browned butter.

Pork Tenderloin with Mustard Sauce

2 cups uncooked medium egg noodles
1 tablespoon olive oil
1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (1-inch-thick) slices
1/2 teaspoon black pepper
1/4 teaspoon salt
1 cup dry white wine
3 tablespoons whole-grain Dijon mustard
2 tablespoons water
2 teaspoons cornstarch

Cook noodles according to package directions, omitting salt and fat; drain.

While the noodles cook, heat oil in a large nonstick skillet over medium-high heat. Sprinkle the pork with pepper and salt. Place pork in pan; cook 5 minutes, turning once.

Combine the wine and mustard; pour into pan. Cover, reduce heat, and simmer 10 minutes. Remove pork from pan; keep warm.

Combine water and cornstarch in a small bowl. Stir cornstarch mixture into pan; bring to a boil, and cook 1 minute or until thick. Serve pork with sauce and noodles.

Yield: 4 servings (serving size: 3 pork slices, about 3 tablespoons sauce, and about 1/2 cup noodles)

CALORIES 242 (30% from fat); FAT 8g (sat 1.9g,mono 4.4g,poly 0.9g); PROTEIN 26.5g; CHOLESTEROL 89mg; CALCIUM 22mg; SODIUM 298mg; FIBER 1.3g; IRON 2mg; CARBOHYDRATE 14g

Cooking Light, OCTOBER 2001

Wednesday, June 18, 2008

Pasta Carbonara Florentine

I made this because I decided since I got home an hour earlier than D yesterday, it would be the right thing to do...and it looked easy. It was pretty easy. I got confused on the egg white vs. egg yolk, and wasted an egg, but other than that, I think I did ok.

The taste...again, it needed garlic. I liked the Spinach Fettuccine better. So did D. We had with Caesar Salad.

Pasta Carbonara Florentine
Whisked eggs and Parmesan cheese are stirred into a skillet of just-cooked pasta to form a rich, creamy sauce that coats the noodles (I must have missed this sauce...mine was a big glob that I had to keep stirring until we were ready to eat) . The spinach isn't traditional but adds color and a subtly earthy flavor twist.

Cooking spray
1/2 teaspoon salt, divided
1 (6-ounce) package bagged prewashed baby spinach
6 slices center-cut bacon, chopped
1 cup finely chopped onion
2 tablespoons dry white wine
8 ounces uncooked spaghetti
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/2 teaspoon freshly ground black pepper
1 large egg
1 large egg white
3 tablespoons chopped fresh parsley

Add bacon to pan; cook 3 minutes or until crisp, stirring frequently. Remove bacon from pan, reserving 2 teaspoons drippings in pan; set bacon aside. Add onion to drippings in pan; cook 2 minutes or until tender, stirring frequently. Add wine; cook 1 minute or until liquid is reduced by half. Remove from heat; keep warm.

Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add 1/4 teaspoon salt and spinach; cook 1 minute or until spinach wilts, stirring constantly. Remove spinach from pan; place in a bowl.

Cook pasta according to package directions, omitting salt and fat. Drain well, reserving 1 tablespoon cooking liquid. Immediately add pasta and the reserved cooking liquid to onion mixture in skillet. Add spinach and bacon; stir well to combine. Place skillet over low heat.

Combine remaining 1/4 teaspoon salt, cheese, pepper, egg, and egg white, stirring with a whisk. Add to pasta mixture, tossing well to coat. Cook 1 minute. Remove from heat. Sprinkle with parsley. Serve immediately.

Yield: 4 servings (serving size: 1 cup)

CALORIES 387 (26% from fat); FAT 11.3g (sat 5g,mono 4.3g,poly 1.2g); IRON 4.2mg; CHOLESTEROL 74mg; CALCIUM 231mg; CARBOHYDRATE 52.2g; SODIUM 822mg; PROTEIN 19.5g; FIBER 4.5g

Cooking Light, APRIL 2007

Monday, June 16, 2008

Sesame Chicken and Noodles

This wasn't horrible, but it wasn't great. A bit plain, in both of our opinions. It needed garlic and cilantro in my opinion. Both of us ended up putting chili garlic sauce on it. D said it was really easy to make.

Sesame Chicken and Noodles

This simple, Asian-inspired pasta toss contains less fat and sodium than similar take-out fare without sacrificing its flavor. For added taste, toast the sesame seeds first.

8 ounces uncooked spaghetti
1/2 cup fat-free, less-sodium chicken broth
1/4 cup natural-style, reduced-fat creamy peanut butter (such as Smucker's)
2 tablespoons sesame seeds, divided
1 tablespoon brown sugar
2 tablespoons rice vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon fresh lime juice
1/2 teaspoon hot pepper sauce (such as Tabasco)
2 teaspoons canola oil
3/4 pound chicken breast tenders, cut into 1-inch pieces
1/4 teaspoon salt
2 cups matchstick-cut carrots, chopped (about 4 ounces)
1 1/2 cups thinly sliced green onions (about 1 bunch)

Cook pasta according to package directions, omitting salt and fat. Drain, reserving 2 tablespoons cooking liquid.
Combine broth, peanut butter, 1 1/2 tablespoons sesame seeds, and next 5 ingredients (through hot pepper sauce).

Heat the oil in a large skillet over medium-high heat. Sprinkle the chicken with salt. Add chicken to pan; sauté 3 minutes. Add carrots and onions; sauté 2 minutes or until chicken is done. Stir in broth mixture.

Add reserved cooking liquid and pasta to pan, tossing to coat. Top with remaining 1 1/2 teaspoons sesame seeds; serve immediately.

Yield: 4 servings (serving size: 2 cups)

CALORIES 480 (23% from fat); FAT 12g (sat 1.7g,mono 6.2g,poly 3g); IRON 3.4mg; CHOLESTEROL 50mg; CALCIUM 58mg; CARBOHYDRATE 57.6g; SODIUM 538mg; PROTEIN 33.5g; FIBER 5.3g

Cooking Light, JANUARY 2007

Thursday, June 5, 2008

Chicken in Wine Cream Sauce

I made this. I didn't have milk. So it will have to be a do-over. However the spice rub was really good. And I subbed water and sourcream for the milk. I'm not sure about that.

And I made the rice...correctly. So it bums me out we didn't have milk. I was well on my way.

Chicken in Wine Cream Sauce

2 teaspoons dried oregano
2 teaspoons dried basil
1 1/2 teaspoons dried rosemary
1 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon paprika
4 teaspoons olive oil, divided
Cooking spray
8 chicken thighs, skinned (about 2 1/4 pounds)
1/3 cup all-purpose flour
2 1/4 cups 1% low-fat milk
1 cup dry white wine
2 cups sliced mushrooms
1/4 cup tub-style light cream cheese
2 cups hot cooked wild rice
Oregano sprigs and cranberries (optional)

Combine first 7 ingredients and 2 teaspoons oil in a small bowl; rub over chicken. Heat 2 teaspoons oil in a large skillet coated with cooking spray over medium-high heat. Add chicken; cook 5 minutes on each side or until browned. Remove chicken from pan; set aside.
Place flour in a bowl; gradually add milk and wine, stirring with a whisk until blended. Add to skillet, scraping pan to loosen browned bits; bring to a simmer. Return chicken to pan; cover, reduce heat, and simmer 30 minutes or until chicken is done. Add mushrooms; cover and simmer 5 minutes. Remove chicken from pan; cover and set aside. Add cheese to skillet; cook 5 minutes or until cheese melts, stirring constantly with a whisk. Place 1/2 cup rice on each of 4 plates. Top each with 2 chicken thighs and 1 cup sauce. Garnish with oregano sprigs and cranberries, if desired.

Yield: 4 servings

CALORIES 444 (29% from fat); FAT 14.5g (sat 4.4g,mono 6.2g,poly 2.2g); PROTEIN 39.1g; CHOLESTEROL 128mg; CALCIUM 246mg; SODIUM 568mg; FIBER 2.5g; IRON 4mg; CARBOHYDRATE 39g

Cooking Light, NOVEMBER 1997

Tuesday, June 3, 2008

Pollo con Mojo de Ajo

We had this last night. It was really good, light and crisp which was good on a sweltering night. We had it with basmati rice and spinach. D made it. He said it was easy.

Pollo con Mojo de Ajo

The name of this recipe, translated from Spanish, is "Chicken with Garlic Sauce." A squeeze of lime juice brightens its flavor.

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon canola oil
1 tablespoon butter
4 garlic cloves, thinly sliced
3/4 cup fat-free, less-sodium chicken broth
2 teaspoons fresh lime juice
1 tablespoon minced fresh cilantro
4 lime wedges

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.

Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

Melt butter in pan over medium-low heat. Add garlic; cook 1 minute (do not brown). Add broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 4 minutes). Remove from heat; stir in lime juice. Serve sauce over chicken; sprinkle with cilantro. Serve with lime wedges.

Yield: 4 servings (serving size: 1 chicken breast half, about 2 tablespoons sauce, 1 1/2 teaspoons cilantro, and 1 lime wedge)

CALORIES 253 (30% from fat); FAT 8.5g (sat 2.6g,mono 3.3g,poly 1.6g); IRON 1.3mg; CHOLESTEROL 106mg; CALCIUM 26mg; CARBOHYDRATE 1.6g; SODIUM 361mg; PROTEIN 40.1g; FIBER 0.1g

Cooking Light, JANUARY 2005

Monday, June 2, 2008

Beef-Broccoli Lo Mein

We had "real" lo mein on Saturday night. This was an acceptable substitute although when I want greasy lo mein, I'll find a Chinese Restaurant.
D said it was really easy. Flank steak was like $15, so we used some cheap cut.
We had it with frozen spring rolls.

Beef-Broccoli Lo Mein

Serve this quick-and-easy noodle dish with store-bought egg rolls and fortune cookies.

4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
1 teaspoon dark sesame oil
1 tablespoon peanut oil
1 tablespoon minced peeled fresh ginger
4 garlic cloves, minced
3 cups chopped broccoli
1 1/2 cups vertically sliced onion
1 (1-pound) flank steak, trimmed and cut across the grain into long, thin strips
3 tablespoons low-sodium soy sauce
2 tablespoons brown sugar
1 tablespoon oyster sauce
1 tablespoon chile paste with garlic

Cook pasta according to package directions, omitting salt and fat; drain. Combine pasta and sesame oil, tossing well to coat.
While pasta cooks, heat peanut oil in a large nonstick skillet over medium-high heat. Add the ginger and garlic; sauté 30 seconds. Add broccoli and onion; sauté 3 minutes. Add steak, and sauté 5 minutes or until done. Add pasta mixture, soy sauce, and remaining ingredients; cook 1 minute or until lo mein is thoroughly heated, stirring constantly.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 327 (26% from fat); FAT 9.3g (sat 3g,mono 3.6g,poly 1.6g); PROTEIN 21.7g; CHOLESTEROL 36mg; CALCIUM 47mg; SODIUM 382mg; FIBER 2.9g; IRON 3.6mg; CARBOHYDRATE 39.1g

Cooking Light, OCTOBER 2003