Tuesday, March 31, 2009

Chicken, Cashew, and Red Pepper Stir-Fry

I prepped this dish and D made it. It was pretty easy to prep. Just had to watch for all the "divided" ingredients. I couldn't taste the sweet...it was really spicy to me (perhaps that is because of the Ass Blaster), but good.
We had with basmati.

Chicken, Cashew, and Red Pepper Stir-Fry

This dish balances salty, sweet, tangy, and spicy ingredients. Spoon it alongside a quick rice pilaf. Cook 1 (10-ounce) package frozen white rice (such as Birds Eye SteamFresh) according to package directions. Combine cooked rice, 2 tablespoons drained chopped water chestnuts, 1/2 teaspoon crushed red pepper, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.

3 3/4 teaspoons cornstarch, divided
2 tablespoons low-sodium soy sauce, divided
2 teaspoons dry sherry

1 teaspoon rice wine vinegar
3/4 teaspoon sugar
1/2 teaspoon hot pepper sauce (such as Tabasco) -- we used Ass Blaster
1 pound chicken breast tenders, cut lengthwise into thin strips
1/2 cup coarsely chopped unsalted cashews

2 tablespoons canola oil
2 cups julienne-cut red bell pepper (about 1 large)
1 teaspoon minced garlic
1/2 teaspoon minced peeled fresh ginger
3 tablespoons thinly sliced green onions

1. Combine 1 teaspoon cornstarch, 1 tablespoon soy sauce, and next 4 ingredients (through hot pepper sauce) in a small bowl; stir with a whisk.

2. Combine remaining 2 3/4 teaspoons cornstarch, remaining 1 tablespoon soy sauce, and chicken in a medium bowl; toss well to coat.

3. Heat a large nonstick skillet over medium-high heat. Add cashews to pan; cook 3 minutes or until lightly toasted, stirring frequently. Remove from pan.

4. Add oil to pan, swirling to coat. Add chicken mixture to pan; sauté 2 minutes or until lightly browned. Remove chicken from pan; place in a bowl. Add bell pepper to pan; sauté 2 minutes, stirring occasionally. Add garlic and ginger; cook 30 seconds. Add chicken and cornstarch mixture to pan; cook 1 minute or until sauce is slightly thick. Sprinkle with cashews and green onions.

Yield: 4 servings (serving size: 1 cup)

CALORIES 324 ; FAT 16.6g (sat 2.5g,mono 9.2g,poly 3.8g); CHOLESTEROL 66mg; CALCIUM 33mg; CARBOHYDRATE 13.5g; SODIUM 350mg; PROTEIN 30g; FIBER 2g; IRON 2.4mg

Cooking Light, APRIL 2009

Tuesday, March 24, 2009

Pork with Lemon-Caper Sauce

So D was really confused why this was on the list this week. I hate lemon caper stuff and he loves it. So I decided to be a nice wife and let him make it.

Anyway, I was pleasantly surprised. It wasn't overly lemony and I could take off the capers. It was really good. D said it was easy to make.

We had with Basmati and Oven-Roasted Green Beans.

Pork with Lemon-Caper Sauce

Serve with orzo and green beans.

1/3 cup all-purpose flour
1/8 teaspoon salt
3 tablespoons Italian-seasoned breadcrumbs
3 tablespoons preshredded fresh Parmesan cheese
1/4 teaspoon black pepper
1 large egg white, lightly beaten
4 (4-ounce) boneless center-cut pork chops (about 1/2 inch thick)
Cooking spray
2 teaspoons olive oil
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon dry white wine
1/4 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
2 teaspoons capers, rinsed and drained

1. Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.

2. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 minutes). Serve with pork.

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

CALORIES 256 (35% from fat); FAT 10.1g (sat 3.3g,mono 4.9g,poly 0.8g); IRON 1.5mg; CHOLESTEROL 68mg; CALCIUM 82mg; CARBOHYDRATE 11.5g; SODIUM 419mg; PROTEIN 28.2g; FIBER 0.7g

Cooking Light, OCTOBER 2008

Spicy Mustard Shrimp

Well, it looked good.
D made this, He didn't use the mango because of our aversion to fruit and protein. So he said it was easy. I thought it was too mustardy. D liked it. There was a tiny bite in it, but not much.

As usual with CL seafood recipes, we didn't get the servings said. We got 3.

We had with zucchini and orzo.

Spicy Mustard Shrimp

Serve with sautéed sliced zucchini and orzo tossed with chopped fresh flat-leaf parsley.

2 teaspoons canola oil
1 pound peeled and deveined large shrimp
1 tablespoon whole-grain Dijon mustard
1 1/2 teaspoons chipotle hot pepper sauce (such as Tabasco)
2/3 cup (3-inch) diagonally cut green onions
1 cup diced peeled mango (about 1 medium)
1/4 cup chopped fresh cilantro
4 lime wedges

1. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp to pan; sauté 1 minute. Add mustard and pepper sauce to pan; sauté 2 minutes, stirring frequently. Stir in onions; cook 1 minute. Remove from heat; stir in diced mango. Sprinkle with cilantro. Serve with lime wedges.Yield: 4 servings (serving size: about 1 cup shrimp mixture, 1 tablespoon cilantro, and 1 lime wedge)

CALORIES 181 (22% from fat); FAT 4.5g (sat 0.6g,mono 1.7g,poly 1.5g); IRON 3.1mg; CHOLESTEROL 172mg; CALCIUM 82mg; CARBOHYDRATE 10.3g; SODIUM 247mg; PROTEIN 23.5g; FIBER 1.9g

Cooking Light, JULY 2008

Monday, March 16, 2009

Slow-Grilled Tequila-Citrus Chicken Thighs

D made these. I really didn't taste the tequila or the citrus. But they were juicy and good.

Slow-Grilled Tequila-Citrus Chicken Thighs

This particular recipe takes grilled chicken to new heights, when the smoky flavor of the grill combines with the tangy and sweet flavors of the tequila and citrus marinade. The key is an overnight marinating - so the flavors seep deep into the meat, insuring a juicy, flavorful finished product. The smell coming from the grill will drive your guests crazy, guaranteed.

Yields: 4 servings

  • 1/2 cup fresh orange juice
  • 1/2 cup tequila
  • 2 tablespoons fresh lime juice
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon Tabasco? chipotle pepper sauce
  • 1 tablespoon roughly chopped garlic
  • 11/2 teaspoons kosher salt
  • 1 teaspoon dried oregano
  • 1/4 teaspoon freshly ground black pepper
  • 8 chicken thighs (with bone and skin), 5 to 6 ounces each, trimmed of excess fat and skin

    In a medium bowl mix the marinade ingredients. Put the chicken thighs in a large, resealable plastic bag and pour in the marinade. Press the air out of the bag and seal tightly. Turn the bag to distribute the marinade, lay flat in a rimmed dish, and refrigerate for 6 to 8 hours, turning once. Remove the chicken thighs from the bag and pour the marinade into a small saucepan. Bring the marinade to a boil and let it boil for at least 30 seconds to kill any raw chicken bacteria. Let the chicken sit at room temperature for 20 to 30 minutes before grilling. Brush the cooking grate clean. Grill the chicken, skin side down first, over direct low heat, with the lid closed as much as possible, until the meat is firm and no longer pink near the bone, 30 to 40 minutes, turning every 5 minutes and swapping their positions as needed for even cooking. During the last 20 minutes of grilling, brush the chicken on both sides with the boiled marinade. Serve warm or at room temperature. From Weber's Charcoal Grilling by Jamie Purviance


    So Doug found this recipe of Cooks.com. He made it for Guinness's 9th birthday party. It was a hit. I think this because one of our friends actually picked up the bowl later in the night, and ate all of it (after everyone else had some). So there were no left overs.

    I put it through WeWa to determine the points.

    Fiesta Pasta Salad

    Photo by ALB

    12 servings was 3 points
    16 servings was 2 points
    8 servings was 5 points

    POINTS Value: 5
    Servings: 8

    1 cup(s) Hellmann's Light mayonnaise
    1/2 cup(s) fat-free sour cream
    1/4 cup(s) cilantro, minced
    2 tbsp fresh lime juice
    2 medium jalapeno pepper(s), seeded and minced
    1 tsp sea salt
    8 oz uncooked macaroni, Cooked, rinsed and drained
    1 large sweet red pepper(s), chopped
    1 medium zucchini, sliced
    3 green onions, sliced
    Cayenne pepper to taste
    SouthWest Seasoning (from Penzey's) to taste

    Prepare macaroni according to package directions.
    Colored pasta makes a festive variation.
    In a salad bowl, stir together mayonnaise, sour cream, cilantro, lime juice, jalapenos and salt.
    Add remaining ingredients and mix.
    Cover and refrigerate.

    Makes about 8 cups.

    Monday, March 9, 2009

    Buffalo Tacos

    Buffalo Tacos, Red Hot Salsa...

    Yes it is corny... So awhile back Kroghetto had Buffalo meat on sale for $1.99 so we bought some. Weren't sure what we were going to do with it.

    D made tacos. The filling was wet, and a bit of a meat paste. It was good. D didn't think they were anything special, and they weren't. We just never have tacos so I thought they rocked.

    We had with Black Bean Salad.

    Buffalo Tacos

    Tacos have broad appeal, making them a good dish in which to try a new ingredient. Buffalo tastes like beef but has less saturated fat. It's available in many supermarkets--at the meat counter or in the frozen section. Substitute ground beef or turkey.

    1 teaspoon canola oil
    1 cup chopped onion (about 1 small)
    3 garlic cloves, minced
    1 pound lean ground buffalo
    1/3 cup tomato paste
    1/2 teaspoon salt
    1/2 teaspoon dried oregano
    1/2 teaspoon ground cumin
    1/4 to 1/2 teaspoon ground red pepper
    2 cups water
    8 (6-inch) corn tortillas
    1 cup chopped tomato
    1 cup chopped iceberg lettuce
    1/2 cup (2 ounces) shredded reduced-fat cheddar cheese
    1/4 cup sliced ripe olives
    1/4 cup reduced-fat sour cream

    Heat oil in a large nonstick skillet over medium heat. Add onion, garlic, and buffalo; cook 5 minutes or until buffalo is done, stirring to crumble. Add tomato paste and next 4 ingredients (through pepper); stir well to combine. Stir in 2 cups water; bring to a boil. Reduce heat, and simmer 20 minutes or until thick.
    Warm tortillas according to package directions. Spoon about 1/4 cup meat mixture onto each tortilla; top each tortilla with 2 tablespoons chopped tomato, 2 tablespoons lettuce, 1 tablespoon cheese, 1 1/2 teaspoons olives, and 1 1/2 teaspoons sour cream. Fold in half.

    Yield: 4 servings (serving size: 2 tacos)

    CALORIES 389 (30% from fat); FAT 12.8g (sat 5.2g,mono 4.1g,poly 1.7g); IRON 4.9mg; CHOLESTEROL 72mg; CALCIUM 255mg; CARBOHYDRATE 37.4g; SODIUM 686mg; PROTEIN 33.3g; FIBER 5.5g

    Cooking Light, APRIL 2007

    Friday, March 6, 2009

    Balsamic Pork with Shallots

    I made this, and with the exception of cutting the shallots it was pretty easy. I think I had the heat on too high, because I didn't have a shallot sauce, more like a shallot paste.

    The taste: it was good, but not grandiose. It tasted like pork in a balsamic reduction. D swore we had it before, and we have had something similar.

    I'm kind of eh about the whole thing.

    We had with salad and egg noodles.

    Balsamic Pork with Shallots

    This dish is reminiscent of bistro-style steak with shallot sauce. Serve with rice, egg noodles, or roasted potatoes.

    5 teaspoons olive oil, divided
    1 (1-pound) pork tenderloin, trimmed and cut crosswise into (1/2-inch-thick) slices
    1/2 teaspoon salt, divided

    1/2 teaspoon freshly ground black pepper, divided
    2 1/4 cups thinly sliced shallots (about 8)
    1 garlic clove, minced
    1/2 cup water
    2 tablespoons balsamic vinegar

    1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle pork with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add pork to pan; cook 3 minutes on each side or until done. Remove from pan, and keep warm.

    2. Add remaining 4 teaspoons oil to pan; reduce heat to medium. Add shallots to pan; cook 10 minutes or until tender, stirring occasionally. Add garlic; cook 2 minutes. Stir in 1/2 cup water and vinegar; simmer 6 minutes. Stir in remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Spoon shallot mixture over pork. Serve immediately.

    Yield: 4 servings (serving size: 3 ounces pork and 1/4 cup shallot mixture)

    CALORIES 260 ; FAT 9.6g (sat 2.1g,mono 5.9g,poly 1.1g); CHOLESTEROL 74mg; CALCIUM 44mg; CARBOHYDRATE 16.9g; SODIUM 365mg; PROTEIN 26.2g; FIBER 0.7g; IRON 2.6mg

    Cooking Light, MARCH 2009

    Thursday, March 5, 2009

    Black Bean Salad

    I made this. Very easy. I didn't use celery, because I didn't see the point of buying celery for this one use. D suggested avocado for next time. I didn't think he would like it, but he said it was good.

    I made this with the Tex-Mex calzones. Really Good.
    I did the WeWa thing...4 servings = 2 pts each.

    Black Bean Salad

    Photo by ALB

    1 (15-ounce) can rinsed and drained black beans
    1 cup quartered cherry tomatoes (used grape tomatoes)
    1/2 cup chopped red onion
    1/4 cup chopped celery (didn't use)
    2 tablespoons fresh lime juice

    2 tablespoons chopped fresh cilantro
    1 tablespoon olive oil

    Toss together a black bean salad to go with these family-friendly turnovers. Combine 1 (15-ounce) can rinsed and drained black beans, 1 cup quartered cherry tomatoes, 1/2 cup
    chopped red onion, 1/4 cup chopped celery, 2 tablespoons fresh lime juice, 2 tablespoons chopped fresh cilantro, and 1 tablespoon olive oil in a medium bowl; toss well to coat.

    Tex-Mex Calzones

    I made these. It took me less than an hour. I got all the way to the calzone part before I had issues. The dough was a PITA, and I kept rolling it out but it would shrink back. So they were a bit messy. Nonetheless, D and I ate them.

    Substitutions: I used 12 oz ground chicken. The package said it was a pound, but when I measured it was 12 oz, and what am I going to do with 4 oz. To stay economical I used 1 green pepper instead of 1/2 green and 1/2 red. I used a 7 oz can of salsa verde. Again, what am I going to do with 2 TBSP left of salsa. I used low-fat Mexi cheese because that's what Kroger sells. I used 6 garlic cloves.

    They were really good. We had with Black Bean Salad.

    Tex-Mex Calzones

    Toss together a black bean salad to go with these family-friendly turnovers. Combine 1 (15-ounce) can rinsed and drained black beans, 1 cup quartered cherry tomatoes, 1/2 cup chopped red onion, 1/4 cup chopped celery, 2 tablespoons fresh lime juice, 2 tablespoons chopped fresh cilantro, and 1 tablespoon olive oil in a medium bowl; toss well to coat.

    8 ounces ground turkey breast (12 oz ground chicken)
    1/2 cup chopped onion
    1/2 cup chopped green bell pepper
    1/2 cup chopped red bell pepper (used 1/2 green pepper)
    3/4 teaspoon ground cumin (heaping)

    1/2 teaspoon chili powder (heaping)
    2 garlic cloves, minced (6)
    1/2 cup fat-free fire-roasted salsa verde (7 oz can of Embaza salsa verde)
    1 (11-ounce) can refrigerated thin-crust pizza dough (used regular Pillsbury dough)
    3/4 cup (3 ounces) preshredded Mexican blend cheese (Sargento Reduced Fat cheese)
    Cooking spray
    1/4 cup fat-free sour cream

    1. Preheat oven to 425°.

    2. Heat a large nonstick skillet over medium-high heat. Add ground turkey to pan; cook 3 minutes, stirring to crumble. Add onion and next 5 ingredients (through garlic) to pan; cook 4 minutes or until vegetables are crisp-tender, stirring mixture occasionally. Remove turkey mixture from heat; stir in salsa.

    3. Unroll dough; divide into 4 equal portions. Roll each portion into a 6 x 4–inch rectangle. Working with one rectangle at a time, spoon about 1/2 cup turkey mixture on one side of dough. Top with 3 tablespoons cheese; fold dough over turkey mixture, and press edges together with a fork to seal. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining dough and turkey mixture. Bake at 425° for 12 minutes or until browned. Serve with sour cream.

    Yield: 4 servings (serving size: 1 calzone and 1 tablespoon sour cream)

    CALORIES 416 ; FAT 14.1g (sat 6.1g,mono 4.9g,poly 1.6g); CHOLESTEROL 44mg; CALCIUM 195mg; CARBOHYDRATE 46.2g; SODIUM 771mg; PROTEIN 25.7g; FIBER 2.5g; IRON 2.5mg

    Cooking Light, MARCH 2009

    Wednesday, March 4, 2009

    Almond-Stuffed Chicken

    Well we got 3 servings (or D did). See we had 2 pieces of chicken at 24 oz total. D doesn't do slits in chicken. So he pounded out the chicken to halve it and roll it. Same difference really. But he pulverized one piece, so we only had 3 pieces.

    So I think it was easy. He wasn't bitching about it when I got home. It was really good. I wish there was more cheese, but don't I always?

    We had with basmati and Caesar Salad.

    Almond-Stuffed Chicken

    The nutty, cheesy filling spices up chicken breasts and is a snap to make. Toast the almonds in a skillet before you cook the chicken and you'll have just one pan to clean. Serve with couscous and haricots verts.

    1/3 cup light garlic-and-herbs spreadable cheese (such as Boursin light) -- we used Allouette Light
    1/4 cup slivered almonds, toasted, coarsely chopped, and divided

    3 tablespoons chopped fresh parsley, divided
    4 (6-ounce) skinless, boneless chicken breast halves
    1/2 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1 1/2 teaspoons butter

    1. Combine spreadable cheese, 3 tablespoons almonds, and 2 tablespoons chopped fresh parsley in a small bowl. Set aside.

    2. Cut a horizontal slit through thickest portion of each breast half to form a pocket. Stuff 1 1/2 tablespoons almond mixture into each pocket; secure each pocket with a wooden pick. Sprinkle chicken with salt and pepper.

    3. Heat butter in a large nonstick skillet over medium heat. Add chicken to pan; cook 6 minutes on each side or until done. Remove from pan; cover and let stand 2 minutes. Top chicken with remaining 1 tablespoon almonds and remaining 1 tablespoon parsley.

    Yield: 4 servings

    CALORIES 288 ; FAT 12.7g (sat 4.3g,mono 4.5g,poly 1.8g); CHOLESTEROL 111mg; CALCIUM 109mg; CARBOHYDRATE 3.9g; SODIUM 496mg; PROTEIN 37.5g; FIBER 0.9g; IRON 1.7mg

    Cooking Light, MARCH 2009

    Monday, March 2, 2009

    Spicy Asian Noodles with Chicken

    So I made this. It was really easy.

    The portions were huge. I used 6 garlic cloves instead of 2. I used 1 TBSP chili garlic sauce, and we added more as we were eating. The overall taste...it was ok. I didn't like the texture of the noodles, and thought it needed more cilantro. Both things can be fixed. I'll use regular pasta next time.

    I made broccoli with it.

    Spicy Asian Noodles with Chicken

    Add a snow pea sauté to complete the meal. Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 2 minced garlic cloves; sauté 15 seconds. Add 2 cups trimmed snow peas and 1 cup drained sliced water chestnuts; sauté 3 minutes or until crisp-tender. Remove from heat; stir in 1 tablespoon low-sodium soy sauce.

    1 tablespoon dark sesame oil, divided
    1 tablespoon grated peeled fresh ginger
    2 garlic cloves, minced
    2 cups chopped roasted skinless, boneless chicken breasts
    1/2 cup chopped green onions
    1/4 cup chopped fresh cilantro
    3 tablespoons low-sodium soy sauce
    2 tablespoons rice vinegar
    2 tablespoons hoisin sauce
    2 teaspoons sambal oelek (ground fresh chile paste)
    1 (6.75-ounce) package thin rice sticks (rice-flour noodles)
    2 tablespoons chopped dry-roasted peanuts

    1. Heat 2 teaspoons oil in a small skillet over medium-high heat. Add ginger and garlic to pan; cook 45 seconds, stirring constantly. Place in a large bowl. Stir in remaining 1 teaspoon oil, chicken, and next 6 ingredients (through sambal).

    2. Cook noodles according to package directions. Drain and rinse under cold water; drain. Cut noodles into smaller pieces. Add noodles to bowl; toss well to coat. Sprinkle with peanuts.

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

    CALORIES 381 ; FAT 8.1g (sat 1.5g,mono 3.2g,poly 2.7g); CHOLESTEROL 60mg; CALCIUM 55mg; CARBOHYDRATE 47.1g; SODIUM 614mg; PROTEIN 27.5g; FIBER 2.3g; IRON 3.1mg

    Cooking Light, MARCH 2009

    Malaysian Barbecue-Glazed Halibut

    D and I didn't like this...Shocking I know because it combines two things we can't stand together...fruit and protein. We know we don't like orange juice mixed in stuff but we keep trying. So this will not be had again.

    Malaysian Barbecue-Glazed Halibut

    These fillets simultaneously taste sweet, salty, and slightly spicy from the Asian-inspired sauce that's brushed on them. Serve with long-grain rice, such as basmati.

    4 (6-ounce) halibut fillets
    1/4 teaspoon salt
    Cooking spray
    1 tablespoon fresh lemon juice
    1 tablespoon orange juice
    1 tablespoon honey
    1 1/2 teaspoons rice vinegar
    1 1/2 teaspoons hoisin sauce
    1 teaspoon fish sauce
    1/2 teaspoon chile paste with garlic (such as sambal oelek)
    1/4 teaspoon cornstarch
    Lemon wedges (optional)

    1. Sprinkle fish fillets evenly with salt. Heat a nonstick skillet over medium-high heat. Coat the pan with cooking spray. Add fish to pan; sauté 5 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

    2. Combine lemon juice and the next 7 ingredients (through cornstarch) in a small saucepan over medium-high heat, stirring well; bring to a boil. Cook 20 seconds, stirring constantly. Remove from heat. Brush about 1 tablespoon sauce over each fillet. Serve with lemon wedges, if desired.

    Yield: 4 servings (serving size: 1 fillet)

    CALORIES 205 (17% from fat); FAT 3.9g (sat 0.6g,mono 1.3g,poly 1.2g); IRON 1.5mg; CHOLESTEROL 52mg; CALCIUM 81mg; CARBOHYDRATE 6.9g; SODIUM 387mg; PROTEIN 34.3g; FIBER 0.3g

    Cooking Light, APRIL 2008

    Farfalle with Cauliflower and Turkey Sausage

    D made this and said it was easy. We both thought it was a little bland. He said it needed some wine in it. Still we would have again. We used regular Italian sausage.

    Update: We made with wine...much more flavor.

    Farfalle with Cauliflower and Turkey Sausage

    Pierce sausage casings with the tip of a knife before combining them with the cauliflower to ensure they retain their uniform shape as they cook. Garnish with chopped parsley. Total time: 42 minutes.

    2 (4-ounce) links mild Italian turkey sausage
    3 cups small cauliflower florets
    2 tablespoons extra-virgin olive oil, divided
    1/2 teaspoon salt, divided
    5 garlic cloves, sliced
    4 cups uncooked farfalle (bow tie pasta)
    1/2 teaspoon crushed red pepper
    1/2 cup (2 ounces) grated fresh pecorino Romano cheese
    1/4 teaspoon freshly ground black pepper

    1. Preheat oven to 450°.

    2. Pierce sausage several times with a knife. Combine sausage, cauliflower, and 1 tablespoon oil in a small roasting pan; toss. Sprinkle evenly with 1/4 teaspoon salt. Bake at 450° for 15 minutes. Add garlic to pan; toss. Bake an additional 5 minutes or until sausage is done. Let stand 5 minutes. Cut sausage crosswise into 1/4-inch-thick slices.

    3. Cook pasta according to package directions, omitting salt and fat; drain, reserving 2 tablespoons pasta cooking water. Combine pasta, reserved cooking water, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, and crushed red pepper in a large bowl; toss. Add cauliflower mixture, sausage, and cheese; toss gently to combine. Sprinkle with black pepper.

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

    CALORIES 436 (35% from fat); FAT 16.8g (sat 5.2g,mono 7.5g,poly 1.8g); IRON 2.4mg; CHOLESTEROL 62mg; CALCIUM 185mg; CARBOHYDRATE 48.2g; SODIUM 830mg; PROTEIN 24.1g; FIBER 3.8g

    Cooking Light, DECEMBER 2008

    Parmesan and Sage-Crusted Pork Chops

    These were good. We had with polenta and spinach.

    Parmesan and Sage-Crusted Pork Chops

    High-quality Parmigiano-Reggiano cheese and fresh sage add robust flavors to lean pork chops. Serve with sautéed Swiss chard and creamy polenta for a quick weeknight dinner.

    1 (1 1/4-ounce) slice white bread, torn into pieces
    1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese

    1 tablespoon chopped fresh sage
    1/4 teaspoon salt
    1/4 teaspoon freshly ground black pepper
    1/4 cup all-purpose flour
    1 tablespoon prepared mustard
    2 large egg whites
    4 (4-ounce) boneless thin-cut pork loin chops, trimmed
    1 1/2 tablespoons canola oil

    1. Place bread in a food processor; pulse bread 10 times or until coarse crumbs measure about 1 cup. Combine breadcrumbs, cheese, sage, salt, and pepper in a shallow dish. Place flour in another shallow dish. Combine mustard and egg whites in another shallow dish, stirring with a whisk.

    2. Working with one pork chop at a time, dredge pork in flour, shaking off excess. Dip pork into egg white mixture, allowing excess to drip off. Coat pork completely with breadcrumb mixture. Set aside. Repeat procedure with remaining pork, flour, egg white mixture, and breadcrumb mixture.

    3. Heat a large nonstick skillet over medium heat. Add oil to pan, swirling to coat. Add pork; cook 3 minutes on each side or until browned and done.

    Yield: 4 servings (serving size: 1 pork chop)

    CALORIES 272 (45% from fat); FAT 13.6g (sat 3.7g,mono 6.6g,poly 2.2g); IRON 1.3mg; CHOLESTEROL 69mg; CALCIUM 102mg; CARBOHYDRATE 7g; SODIUM 409mg; PROTEIN 28.8g; FIBER 0.4g

    Cooking Light, DECEMBER 2008