Wednesday, August 27, 2008

Chicken with Green Peppercorn Sauce

I was really surprised how non-peppery this was. But it was good. We had with mashed potatoes and broccoli.

Chicken with Green Peppercorn Sauce

Crush peppercorns in a plastic bag with a small, heavy skillet. Reducing wine and low-sodium chicken broth builds flavor and keeps added sodium at a minimum. Finishing the sauce with butter adds richness. Serve with roasted baby carrots and mashed potatoes. For pretty presentation, slice breast halves crosswise before spooning on sauce.

1/4 cup all-purpose flour
1/2 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1 tablespoon olive oil
1/4 cup finely chopped shallots
2/3 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon green peppercorns, crushed
1 tablespoon butter

1. Combine flour and paprika in a shallow dish. Sprinkle chicken with salt. Dredge chicken in flour mixture.

2. Heat oil in a large nonstick skillet over medium heat. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Increase heat to medium-high. Add shallots to pan; sauté 1 minute. Stir in wine, broth, and peppercorns; bring to a boil. Cook until reduced to 1/4 cup (about 7 minutes). Remove from heat; stir in butter.

Yield: 4 servings (serving size: 1 chicken breast half and about 1 tablespoon sauce)

CALORIES 263 (29% from fat); FAT 8.5g (sat 2.8g,mono 3.7g,poly 1g); IRON 1.7mg; CHOLESTEROL 106mg; CALCIUM 33mg; CARBOHYDRATE 4.3g; SODIUM 530mg; PROTEIN 40.2g; FIBER 0.5g

Cooking Light, MARCH 2008

Tuesday, August 26, 2008

Korean Barbecue Burgers

These were good. We skipped the radishes, and put wasabi horseradish (redundant term) on them. Very good sober. Really good drunk!

Korean Barbecue Burgers

These burgers are based on bulgogi, a traditional Korean barbecue specialty of marinated sirloin. If you prefer more authentic flavor, just top with a splash of rice vinegar and kimchi, the spicy-hot pickled vegetable condiment available at Asian markets. Serve with rice crackers.

1/2 cup chopped green onions
1 1/2 tablespoons brown sugar
1 1/2 tablespoons minced peeled fresh ginger
3 tablespoons low-sodium soy sauce
1 tablespoon dark sesame oil
1/2 teaspoon freshly ground black pepper
2 garlic cloves, minced
1 1/2 pounds ground sirloin
Cooking spray
6 (1 1/2-ounce) whole wheat hamburger buns, split
6 red leaf lettuce leaves
6 tablespoons thinly sliced radishes

Prepare grill.

Combine first 8 ingredients. Divide the mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.

Place patties on a grill rack coated with cooking spray; grill 6 minutes on each side or until a thermometer registers 160°. Remove from grill; let patties stand 5 minutes.

Place buns, cut sides down, on grill rack; grill 1 minute or until toasted. Place 1 patty on bottom half of each bun; top each serving with 1 lettuce leaf, 1 tablespoon radishes, and top half of bun.

Beer note: With their gingery Asian spice, these burgers call for a classic brown ale like Samuel Smith Nut Brown Ale ($10 for four 12-ounce bottles). With a moderate five percent alcohol and a nicely rounded taste, this beer's toasted nut flavor complements the burgers' nutty sesame oil essence. Darker beers are also a great match with the crisp snap of radishes. --Jeffery Lindenmuth

Yield: 6 servings (serving size: 1 burger)

CALORIES 343 (38% from fat); FAT 14.4g (sat 4.7g,mono 5.7g,poly 2.3g); IRON 3.8mg; CHOLESTEROL 72mg; CALCIUM 72mg; CARBOHYDRATE 27.4g; SODIUM 534mg; PROTEIN 26.7g; FIBER 3.7g

Cooking Light, AUGUST 2007

Greek-Style Scampi

This was really good. We only got 3 servings using the requirements below. D's only complaint was there could have been another can of tomatoes.

Greek-Style Scampi

This quick, filling weeknight meal relies on easy-to-find ingredients. Add a spinach-mushroom salad to round out the menu.

6 ounces uncooked angel hair pasta

1 teaspoon olive oil
1/2 cup chopped green bell pepper
2 teaspoons bottled minced garlic
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/8 teaspoon black pepper
1 pound peeled and deveined medium shrimp
1/8 teaspoon ground red pepper
6 tablespoons (about 1 1/2 ounces) crumbled feta cheese

1. Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.

2. Heat oil in a large nonstick skillet over medium-high heat. Add green bell pepper to pan; sauté 1 minute. Add garlic and tomatoes; cook 1 minute. Add black pepper and shrimp; cover and cook 3 minutes or until shrimp are done. Stir in red pepper; remove from heat. Place 1 cup pasta on each of 4 plates. Top each serving with 1 cup shrimp mixture and 1 1/2 tablespoons cheese.

Yield: 4 servings

CALORIES 379 (20% from fat); FAT 8.5g (sat 3g,mono 2.8g,poly 1.7g); IRON 4.1mg; CHOLESTEROL 185mg; CALCIUM 656mg; CARBOHYDRATE 43.3g; SODIUM 139mg; PROTEIN 31.7g; FIBER 2.6g

Cooking Light, MARCH 2008