White Cheese and Sausage Pasta

I found this last week or the week before.  I was not sure how good it would be, because it doesn't really have a lot of ingredients.  D said add some garlic.

Anyway he ended up making this and said it was easy. I think the hardest part was finding the sausage... Aldi has been out for weeks, and Kroger usually has 1-2 packs if that. Atlanta must be in the Great Sausage Shortage or something.

We had 5 servings.  We didn't have a side.  Both of us liked it for its simplicity.  Would have again.


White Cheese and Sausage Pasta 

This recipe is definitely a family favorite. The reader and her daughter invented it 10 years ago because they loves cheese. Now it is the family's favorite meal. It is very easy, and if you like cheese, you'll love this.

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

Photo by ALB

Ingredients
1/2 pound mild Italian turkey sausage (used Spicy Italian - Pork)
Add some garlic
Cooking spray
2 tablespoons butter
3 tablespoons all-purpose flour
2 cups 1% skim milk
6 cups hot cooked ziti (about 4 cups uncooked short tube-shaped pasta)
3/4 cup (3 ounces) fresh grated Parmesan cheese
1/4 teaspoon salt
1/2 cup (2 ounces) shredded part-skim mozzarella cheese

Preparation
Remove sausage from casings. Place a large skillet coated with cooking spray over medium heat; cook sausage until browned, stirring to crumble. Drain well; set aside. Wipe drippings from pan with a paper towel.

Melt butter in pan over medium heat. Add flour; stir with a whisk. Gradually add milk, stirring with a whisk until smooth. Cook until thick (about 8 minutes); remove from heat. Combine sauce, sausage, pasta, Parmesan, and salt in a large bowl. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with mozzarella. Bake at 400° for 20 minutes or until lightly browned.

Nutritional Information
Calories: 577; Fat: 18.4g; Saturated fat: 10.1g; Monounsaturated fat: 4.4g; Polyunsaturated fat: 1.3g; Protein: 31.3g; Carbohydrate: 71.4g; Fiber: 2.7g; Cholesterol: 56mg; Iron: 3.7mg; Sodium: 907mg; Calcium: 562mg

Nutritional Information (with my changes)
Calories: 678; Fat: 27g; Saturated fat: 13g; Monounsaturated fat: 4g; Polyunsaturated fat: 1g; Protein: 36g; Carbohydrate: 75g; Fiber: 3g; Cholesterol: 80mg; Sodium: 868mg


Cooking Light JANUARY 2002

Bacon and Cheddar Mashed Potatoes

I made these so you know they had to be easy.  And they were.  They were a bit chunky but that is because I couldn't find the potato masher.  And I really wish they would tell you to cook something first (like the bacon).  Luckily I saw it while the potatoes were boiling.

They needed a bit more salt, but overall were good. I would have again.

Bacon and Cheddar Mashed Potatoes 

Whip up these loaded mashed potatoes, chock full of bacon, sharp Cheddar cheese, green onions, and sour cream, for an extra-special dinner side.

Yield: 8 servings (serving size: 3/4 cup)

Ingredients 
2 1/2 pounds cubed peeled baking potato
1 cup (4 ounces) shredded extra-sharp cheddar cheese
1 cup 2% reduced-fat milk
1/2 cup chopped green onions
2 tablespoons reduced-fat sour cream
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 bacon slices, cooked and crumbled (drained)

Preparation 
Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender.

Drain and return potato to pan. Add cheese and milk; mash to desired consistency. Cook 2 minutes or until thoroughly heated, stirring constantly. Add onions and remaining ingredients, stirring to combine.

Nutritional Information
Calories: 214; Calories from fat: 30%; Fat: 7.1g; Saturated fat: 4.1g; Monounsaturated fat: 2.1g; Polyunsaturated fat: 0.4g; Protein: 8.9g; Carbohydrate: 29.6g; Fiber: 2.6g; Cholesterol: 22mg; Iron: 1.4mg; Sodium: 330mg; Calcium: 157mg

Cooking Light OCTOBER 2002

Southwestern Omelet

This was good. D made it. He added a jalapeno and changed the eggs so he used 4 eggs and 1 egg white. We both gobbled it down. Would have again.

 Southwestern Omelet

Black beans and cheddar make for a deliciously hearty omelet filling, but feel free to vary this recipe by using kidney beans or Monterey Jack instead.

YIELD: 2 servings
COURSE: Breakfast/Brunch

Ingredients
2 tablespoons chopped fresh cilantro
1/4 teaspoon salt
4 large egg whites
1 large egg
1/2 cup canned black beans, rinsed and drained
1/4 cup chopped green onions
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
1/4 cup bottled salsa
Cooking spray

Preparation
Combine first 4 ingredients in a medium bowl, stirring with a whisk. Combine beans, onions, cheese, and salsa in a medium bowl.

Heat a medium nonstick skillet coated with cooking spray over medium heat. Pour egg mixture into pan; let egg mixture set slightly. Tilt pan and carefully lift edges of omelet with a spatula; allow uncooked portion to flow underneath cooked portion. Cook 3 minutes; flip omelet. Spoon bean mixture onto half of omelet. Carefully loosen omelet with a spatula; fold in half. Cook 1 minute or until cheese melts. Slide omelet onto a plate; cut in half.

Nutritional Information
Calories: 181; Fat: 5.5g; Saturated fat: 2.3g; Monounsaturated fat: 1g; Polyunsaturated fat: 0.8g; Protein: 20.2g; Carbohydrate: 13.8g; Fiber: 6g; Cholesterol: 116mg; Iron: 2.1mg; Sodium: 822mg; Calcium: 184mg

Cooking Light APRIL 2002

Mediterranean Grilled Chicken

So D made this. It was really good. He let it refrigerate 24 hours.

Will have again.

We had with Orzo with Spinach and Feta.

Mediterranean Grilled Chicken

Photo by ALB

Cooking the chicken with the skin on renders it tender and flavorful. Serve the skewers of eggplant, tomatoes, onions, bell peppers, and zucchini - the key ingredients of Provence's ratatouille. To prepare the skewers, brush vegetables with olive oil, sprinkle with salt, and grill for 6 minutes, turning once.

YIELD: 6 servings (serving size: 1 chicken breast half)
COURSE: Main Dishes

Ingredients

6 bone-in chicken breast halves (about 3 pounds)
3 tablespoons Rosemary-Garlic Rub (below)
6 rosemary sprigs
6 thyme sprigs
1/2 teaspoon freshly ground black pepper
Cooking spray

Preparation
Loosen skin from chicken by inserting fingers, gently pushing between skin and meat. Rub 3 tablespoons Rosemary-Garlic Rub evenly over breast meat. Place 1 rosemary sprig and 1 thyme sprig between skin and meat of each breast half. Gently press skin to secure. Cover and refrigerate 4 hours.

Prepare grill.

Sprinkle chicken with pepper. Place chicken, skin sides down, on grill rack coated with cooking spray. Grill 25 minutes or until done, turning occasionally. Discard skin before serving.

Note: Store cooked chicken in refrigerator for up to 2 days.

(Totals include Rosemary-Garlic Rub)

Nutritional Information
Calories: 167; Calories from fat: 10%; Fat: 1.9g; Saturated fat: 0.5g; Monounsaturated fat: 0.5g; Polyunsaturated fat: 0.4g; Protein: 34.3g; Carbohydrate: 1g; Fiber: 0.1g; Cholesterol: 86mg; Iron: 1.2mg; Sodium: 151mg; Calcium: 28mg

Cooking Light AUGUST 2002

Rosemary-Garlic Rub

YIELD: 1/4 cup (serving size: about 1 teaspoon)
COURSE: Sauces/Condiments

Ingredients
2 tablespoons chopped fresh rosemary
2 tablespoons plain fat-free yogurt
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 teaspoon minced fresh thyme
1/4 teaspoon salt
3 garlic cloves, crushed

Preparation
Combine all ingredients.

Note: Store the rub in the refrigerator for up to 3 days.

Nutritional Information
Calories: 3; Calories from fat: 0.0%; Fat: 0.0g; Saturated fat: 0.0g; Monounsaturated fat: 0.0g; Polyunsaturated fat: 0.0g; Protein: 0.2g; Carbohydrate: 0.6g; Fiber: 0.1g; Cholesterol: 0.0mg; Iron: 0.0mg; Sodium: 41mg; Calcium: 8mg

Cooking Light AUGUST 2002

Chicken Pasanda

So I found this recipe when looking for an untried recipe using yogurt.

Both D and I were wary of the pineapple but decided to try it anyway.  Turns out it was a good call. We both enjoyed the flavors of this dish. A lot of spiciness, but not "hot." Well not to me. We had with rice. We will definitely have again.

We made it into 4 servings because we made the pitas as sandwiches not as scoops.

Chicken Pasanda

Yogurt combines with cashew cream to replace heavy cream in this fragrant and traditional Pakistani main dish recipe. The spicy chicken is accompanied by refreshing fresh pineapple and the mellow cashew-yogurt sauce. Use the pita wedges to scoop up the remaining sauce.

YIELD: 6 servings
COURSE: Main Dishes

Ingredients 
1/2 cup roasted cashews
2 cups plain low-fat yogurt (used Greek Yogurt)

1 cup coarsely chopped onion
1/4 cup fresh lemon juice
2 tablespoons chopped peeled fresh ginger
2 jalapeño peppers, seeded
2 1/2 teaspoons ground coriander seeds
3/4 teaspoon ground cardamom
3/4 teaspoon ground cinnamon
1/2 teaspoon black pepper
1/4 teaspoon ground cloves
1 teaspoon salt, divided
6 (4-ounce) skinless, boneless chicken breast halves, cut into thirds (cut into pieces)
2 teaspoons vegetable oil
1 cup cubed fresh pineapple
2 tablespoons chopped cashews, roasted
2 tablespoons chopped fresh cilantro
4 (6-inch) pitas, each cut into 6 wedges (left as 4 pitas, and made a sandwich)

Preparation 
Place 1/2 cup cashews in a food processor; process until smooth (about 2 minutes), scraping sides of bowl once. Add yogurt; process until well blended. Remove from processor; set aside.

Combine onion, juice, ginger, and jalapeño in a blender or food processor; process until finely chopped.

Combine coriander and next 4 ingredients (coriander through cloves) in a large zip-top plastic bag; add 1/2 teaspoon salt and chicken. Seal bag and shake to coat.

Heat oil in a large nonstick skillet over medium-high heat; add chicken pieces. Cook 4 minutes on each side or until done. Remove chicken from pan; keep warm.

Add onion mixture to pan. Reduce heat to medium; cook 3 minutes or until liquid evaporates, stirring frequently. Add 1/2 teaspoon salt and yogurt mixture to pan; cook 3 minutes or until heated, stirring frequently.

Spoon 1/2 cup yogurt mixture onto each of 6 plates. Top each serving with 3 chicken pieces. Sprinkle each serving with about 2 1/2 tablespoons pineapple, 1 teaspoon chopped cashews, and 1 teaspoon cilantro. Arrange 4 pita wedges on each plate.

Nutritional Information
Calories: 368; Fat: 11g; Saturated fat: 2.5g; Monounsaturated fat: 4.5g; Polyunsaturated fat: 2.5g; Protein: 27.7g; Carbohydrate: 40.3g; Fiber: 2.9g; Cholesterol: 51mg; Iron: 3.2mg; Sodium: 708mg; Calcium: 206mg

Cooking Light OCTOBER 2002

Malaysian Chicken Pizza

This was good.  I liked the flavor a lot.  D made it (of course).  I would have used less "sauce."  It was a little messy.  Also we both wanted more cheese.  Still good.  Will have again.

Malaysian Chicken Pizza

YIELD: 6 servings
COURSE: Main Dishes

Ingredients
3/4 cup rice vinegar
1/4 cup firmly packed brown sugar
1/4 cup low-sodium soy sauce
3 tablespoons water
1 tablespoon minced peeled fresh ginger
2 tablespoons chunky peanut butter
1/2 to 3/4 teaspoon crushed red pepper
4 garlic cloves, minced
Cooking spray
1/2 pound skinless, boneless chicken breasts, cut into bite-sized pieces
1/2 cup (2 ounces) shredded reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
1 (12-inch) Basic Pizza Crust (used Boboli
1/4 cup chopped green onions

Preparation
Preheat oven to 500°.
Combine first 8 ingredients in a bowl; stir well with a whisk.
Heat a nonstick skillet coated with cooking spray over medium heat. Add chicken, and sauté 2 minutes. Remove chicken from pan.
Pour rice vinegar mixture into pan, and bring to a boil over medium-high heat. Cook mixture 6 minutes or until slightly thickened. Return chicken to pan; cook 1 minute or until chicken is done. (Mixture will be consistency of thick syrup.)
Sprinkle cheeses over prepared crust, leaving a 1/2-inch border, and top with chicken mixture. Bake at 500° for 12 minutes on bottom rack in oven. Sprinkle with green onions. Place pizza on a cutting board; let stand 5 minutes.

Nutritional Information
Calories: 293; Fat: 7.3g; Saturated fat: 2.9g; Monounsaturated fat: 2.6g; Polyunsaturated fat: 1.2g; Protein: 18.2g; Carbohydrate: 38.3g; Fiber: 1.8g; Cholesterol: 33mg; Iron: 2.4mg; Sodium: 487mg; Calcium: 151mg

Cooking Light MAY 2002

Spicy Green and Red Pork Loin Tostadas

This made me sad.  The salsa was gross. Not inedible gross, but gross enough not to contemplate it for leftovers, and just use jarred salsa.  Why would you cook salsa.  Of course we left out the apple, because that would have been grosser. 

The pork was decent, but D had to cut down on the cayenne.  He kept checking to make sure it said 1 TBSP. He ended up putting in 2 tsp.  It was still spicy.

So the left overs are not with the salsa.

We had with Black Beans and Rice.

Spicy Green and Red Pork Loin Tostadas

"The pork roast can be cooked and shredded a day ahead. Simply reheat it before serving. I like to offer a variety of toppings for these tostadas, such as shredded lettuce, chopped tomato, grated cheese, salsa, and light sour cream." --CL Reader

• YIELD: 8 servings (serving size: 1 tostada)
• COURSE: Main Dishes

Ingredients

Pork:
1 tablespoon ground red pepper
1 tablespoon dried oregano
1 teaspoon salt
1 teaspoon black pepper
1 (1 1/2-pound) boneless pork loin roast, trimmed
Cooking spray
Salsa:
3 cups chopped yellow onion
3 garlic cloves, minced
1 cup chopped red bell pepper
1/2 cup frozen corn kernels, thawed
1/2 cup canned black beans, drained and rinsed
1 teaspoon crushed red pepper
1 teaspoon hot sauce
1 cup green salsa
1/2 cup diced red apple
1/2 cup chopped fresh cilantro
Additional Ingredients:
8 (6-inch) corn tortillas
1/2 cup (2 ounces) shredded Monterey Jack cheese 

 

Preparation 

 

Preheat oven to 350°.

To prepare pork, combine first 4 ingredients in a small bowl. Rub pork loin with pepper mixture. Place pork on a broiler pan coated with cooking spray. Bake at 350° for 1 hour or until meat thermometer registers 155°; cool and shred with 2 forks.
To prepare salsa, heat a nonstick skillet coated with cooking spray over medium-high heat. Sauté onion and garlic for 2 minutes; add red bell pepper and next 5 ingredients (bell pepper through green salsa). Reduce heat to low; cook, stirring occasionally, for 20 minutes. Stir in apple and cilantro, and cook 5 minutes.
Warm tortillas according to package directions. Place 1/2 cup pork and 1/2 cup salsa on each tortilla; sprinkle with 1 tablespoon cheese and top with desired toppings.

Nutritional Information

Calories: 286; Fat: 9.9g; (Saturated fat: 3.7g; Monounsaturated fat: 3g; Polyunsaturated fat: 0.9g); Protein: 23.9g; Carbohydrate: 26.6g; Fiber: 4.9g; Cholesterol: 59mg; Iron: 2.1mg; Sodium: 667mg; Calcium: 144mg

Lion's Head Meatballs in Spicy Coconut Sauce

These were definitely spicy (D used Thai Red Pepper)! D made these. We really liked them. Of course I had 2 servings of them, but I had the calories to do so. Will definitely have them again.

We had with wild rice and asparagus

Lion's Head Meatballs in Spicy Coconut Sauce

Photo by ALB

These spicy meatballs are called "Lion's Head" because of their large size. Also, lions are believed to ward off evil. You can make the meatballs a day or two ahead, store them covered in the refrigerator, and heat them in the sauce before serving. Decrease the red pepper for a milder flavor.

Yield: 8 servings (serving size: 1 meatball and 3 tablespoons sauce)

Sauce:
1/2 cup light coconut milk
1/2 cup soy milk (used light coconut milk)
2 tablespoons minced peeled fresh ginger
2 teaspoons minced hot red chile pepper
1 tablespoon chopped green onions
2 tablespoons Thai fish sauce
Meatballs:
1 pound ground round or ground pork (we used pork)
1/3 cup chopped green onions
1/4 cup chopped water chestnuts
2 tablespoons cornstarch
1 tablespoon all-purpose flour
1 tablespoon minced peeled fresh ginger
1 tablespoon low-sodium soy sauce
1 tablespoon dark sesame oil
1 teaspoon minced hot red chile pepper
1/4 teaspoon salt
1 tablespoon vegetable oil
1/4 cup chopped fresh basil
1 tablespoon grated lemon rind

To prepare sauce, combine first 6 ingredients in a small bowl.
To prepare meatballs, combine ground pork and next 9 ingredients (pork through salt) in a large bowl, and shape mixture into 8 meatballs. Heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Add meatballs; cook 7 minutes, browning on all sides. Drain well.
Place sauce in a large saucepan; bring to a boil over medium-high heat. Add meatballs; cover, reduce heat, and simmer 8 minutes. Garnish with basil and rind.

CALORIES 297 (20% from fat); FAT 6.5g (sat 1.8g,mono 2g,poly 2.1g); IRON 1.4mg; CHOLESTEROL 30mg; CALCIUM 12mg; CARBOHYDRATE 38.7g; SODIUM 616mg; PROTEIN 13.2g; FIBER 17g
Cooking Light, JANUARY 2002

Caramelized Onion and Horseradish Mashed Potatoes

These were ok, but nothing special. They should have been called mustard potatoes, because I didn't taste the onion or the horseradish. Also D made subs, so who knows. However he did half the recipe but used 3 cups of onions. Overall a disappointment based on the title.

Caramelized Onion and Horseradish Mashed Potatoes

Horseradish and Dijon mustard flavor these potatoes. Pair them with steak or tuna.

Yield: 10 servings (serving size: 3/4 cup)

1/4 cup butter, divided
4 cups chopped onion
2 teaspoons brown sugar (didn't use)
1 tablespoon white balsamic vinegar (optional)
2 1/2 pounds cubed peeled baking potato
1/2 cup whole milk
1/4 cup Dijon mustard
1 tablespoon fresh lemon juice
2 tablespoons prepared horseradish
1 tablespoon light mayonnaise
1/2 teaspoon salt

Melt 1 tablespoon butter in a medium nonstick skillet over medium-high heat. Add onion and sugar; sauté 10 minutes or until caramelized. Remove from heat; stir in vinegar, if desired.

Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender.

Drain and return potato to pan. Add 3 tablespoons butter and milk; mash to desired consistency. Cook 2 minutes or until thoroughly heated, stirring constantly.

Combine Dijon mustard and remaining ingredients in a small bowl, stirring with a whisk until blended. Add Dijon mustard mixture and caramelized onion mixture to potato mixture, stirring to combine.

CALORIES 186 (30% from fat); FAT 6.3g (sat 3.3g,mono 1.7g,poly 0.4g); IRON 1.3mg; CHOLESTEROL 15mg; CALCIUM 45mg; CARBOHYDRATE 30.4g; SODIUM 353mg; PROTEIN 3.9g; FIBER 2.9g

Cooking Light, OCTOBER 2002

Chicken-Pasta-Mushroom Dish

D made this. It was kind of bland, although I think easy to make. He subbed breasts for thighs since they were cheaper this week at Kroger.

This Chicken Stroganoff dish is better.

We had with salad.

Chicken-Pasta-Mushroom Dish

Yield: 4 servings (serving size: 2 chicken thighs and 1 cup pasta mixture)

1 tablespoon olive oil
8 skinless, boneless chicken thighs (about 2 pounds)
2 cups sliced mushrooms
1 cup chopped onion
2 garlic cloves, minced
3/4 cup dry white wine
3/4 cup fat-free, less-sodium chicken broth
1 teaspoon dried thyme
1/2 teaspoon salt
2 bay leaves
2/3 cup 1% low-fat milk
2 tablespoons all-purpose flour
4 cups hot cooked ziti or penne (about 1/2 pound uncooked tube-shaped pasta)

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; sauté 5 minutes on each side. Remove from pan.

Add mushrooms, onion, and garlic to pan; sauté 5 minutes. Return chicken to pan. Add wine, broth, thyme, salt, and bay leaves; bring to a boil. Cover, reduce heat, and simmer 30 minutes. Discard bay leaves.

Combine milk and flour, stirring with a whisk. Stir milk mixture into pan; bring to a boil. Reduce heat; simmer 3 minutes or until thick, stirring often. Stir in pasta.

CALORIES 474 (26% from fat); FAT 13.6g (sat 3.2g,mono 5.4g,poly 2.8g); IRON 4mg; CHOLESTEROL 191mg; CALCIUM 99mg; CARBOHYDRATE 27.3g; SODIUM 536mg; PROTEIN 51.3g; FIBER 2g

Cooking Light, OCTOBER 2002

Gruyère, Arugula, and Prosciutto-Stuffed Chicken Breasts with Caramelized Shallot Sauce

Yum! This was really good. D made 4 servings. Of course that was only 2 breasts since chicken breasts here are humongous! I just cut my breast in half. I didn't here much going on in the kitchen so I think it was easy to make.

If you pay attention, you can get the ingredients (cheese and prosciutto) at Whole Foods cheaper than at Kroger, but you have to pay attention to the deli man and make sure he slices from the $10/lb prosciutto instead of the $24/lb. I have found gourmet cheese is always cheaper at WF than Kroger, amazingly.

You can also make more or less than 6 servings.

We had with Broccoli with Red Pepper.

Gruyère, Arugula, and Prosciutto-Stuffed Chicken Breasts with Caramelized Shallot Sauce

Photo by ALB

Stuffing the chicken a day ahead and refrigerating it makes it easier to sauté.

Chicken:
6 (4-ounce) skinless, boneless chicken breast halves
6 (1/2-ounce) slices prosciutto
6 (1/2-ounce) slices Gruyère cheese
1 1/2 cups trimmed arugula
1/2 teaspoon salt
1/2 teaspoon black pepper
3 tablespoons all-purpose flour
1 tablespoon olive oil

Sauce:
1 cup thinly sliced shallots
2 teaspoons tomato paste
2 cups dry white wine
2 1/4 cups fat-free, less-sodium chicken broth
1 1/2 teaspoons water
1 teaspoon cornstarch


Preheat oven to 350°.
To prepare the chicken, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Discard plastic wrap. Top each chicken breast half with 1 slice prosciutto, 1 slice cheese, and 1/4 cup arugula, leaving a 1/4-inch border around edges. Fold in half, pinching edges together to seal; sprinkle with salt and pepper. (The chicken can be prepared up to a day ahead and refrigerated at this point.)
Dredge chicken in flour, shaking off excess. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Place chicken in a shallow baking pan; bake at 350° for 5 minutes or until done. Keep warm.
To prepare sauce, add shallots to skillet; sauté 4 minutes over medium-high heat or until browned. Add tomato paste; cook 1 minute, stirring constantly. Stir in wine; bring to a boil over high heat. Cook until reduced to 1 cup (about 6 minutes). Add broth; bring to a boil. Cook until reduced by half (about 8 minutes).
Combine water and cornstarch in a small bowl, stirring with a fork until smooth. Add cornstarch mixture to sauce; bring to a boil. Cook 1 minute, stirring constantly.


Yield: 6 servings (serving size: 1 chicken breast half and about 1/4 cup sauce)

CALORIES 300 (29% from fat); FAT 9.8g (sat 4g,mono 4g,poly 0.9g); IRON 1.7mg; CHOLESTEROL 75mg; CALCIUM 189mg; CARBOHYDRATE 9.7g; SODIUM 562mg; PROTEIN 29.7g; FIBER 0.5g

Cooking Light, SEPTEMBER 2002

6 Smart Points (my additions/subtractions at 4 servings)

Caribbean Rice

Really good. We had to use up the coconut milk from earlier in the week, and because FFG said it was good. It needed a bit more salt. We had with Jerk Chicken.

Caribbean Rice

Photo by ALB

Ingredients
1 1/4 cups fat-free, less-sodium chicken broth

1 cup light coconut milk
1 cup long-grain parboiled rice (such as Uncle Ben's)
1 teaspoon olive oil
1 cup chopped onion
1 3/4 cups (1/4-inch) cubed peeled butternut squash
1 teaspoon chopped fresh or1/4 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground turmeric
1/4 teaspoon freshly ground black pepper
1 (15-ounce) can black beans, rinsed and drained


Preparation
Bring broth and coconut milk to a boil in a medium saucepan over medium-high heat; add rice. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 5 minutes.
Reduce heat to medium. Add squash; cook 8 minutes or until tender, stirring occasionally. Stir in thyme and remaining ingredients; cook 3 minutes or until thoroughly heated, stirring occasionally. Add rice to squash mixture, stirring to combine.


Yield: 6 servings (serving size: about 1 cup)

CALORIES 186 (14% from fat); FAT 2.9g (sat 1.5g,mono 0.7g,poly 0.1g); IRON 2.3mg; CHOLESTEROL 0.0mg; CALCIUM 32mg; CARBOHYDRATE 36.8g; SODIUM 502mg; PROTEIN 5.3g; FIBER 3.3g

Cooking Light, NOVEMBER 2002

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

Almond-Crusted Chicken with Scallion Rice

D made this recipe to use the buttermilk up from the scones I made. I think we have become chicken snobs. Probably the rest of the world would love this dish, but we wanted sauce dammit! We both liked the rice (although we used regular brown rice).

Almond-Crusted Chicken with Scallion Rice

Brown the chicken quickly over high heat, then finish it in the oven to give the chicken a golden crust without burning the almonds.

1 (3 1/2-ounce) bag boil-in-bag brown rice
4 (4-ounce) skinless, boneless chicken breast halves
3/4 teaspoon salt, divided
1/4 teaspoon black pepper
1/4 cup all-purpose flour
1/2 cup low-fat buttermilk
2 tablespoons honey mustard
2/3 cup sliced almonds
1/2 cup dry breadcrumbs
Cooking spray
1/4 cup chopped green onions

Preheat oven to 450°.

Prepare rice according to package directions; keep warm.

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 both sides of chicken with 1/4 teaspoon salt and pepper.

Place flour in a zip-top plastic bag. Working with one piece at a time, add chicken to bag; seal and shake to coat. Remove chicken from bag, shaking off excess flour. Repeat with remaining flour and chicken. Combine buttermilk and honey mustard in a shallow bowl. Combine almonds and breadcrumbs in a shallow bowl. Dip chicken in buttermilk mixture; dredge in almond mixture.

Heat a large skillet coated with cooking spray over high heat. Add chicken; cook 1 minute. Turn chicken over. Wrap handle of pan with foil. Place pan in oven; bake at 450° for 9 minutes or until chicken is done. Add 1/2 teaspoon salt and green onions to rice; serve with chicken.

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

CALORIES 408 (24% from fat); FAT 10.7g (sat 1.4g,mono 5.9g,poly 2.5g); PROTEIN 35g; CHOLESTEROL 68mg; CALCIUM 125mg; SODIUM 749mg; FIBER 3.4g; IRON 3.3mg; CARBOHYDRATE 41.4g

Cooking Light, APRIL 2002

Ham and Cheese Scones

These are really good. They taste like biscuits with ham and cheese on them. They'd be really good with some scrambled eggs.

They were very easy to make.

Ham and Cheese Scones
2 cups all-purpose flour
1 tablespoon baking powder
2 teaspoons sugar
1/4 teaspoon salt
1/4 teaspoon ground red pepper
3 tablespoons chilled butter, cut into small pieces
3/4 cup (3 ounces) shredded reduced-fat extra-sharp cheddar cheese
3/4 cup finely chopped 33%-less-sodium ham (about 3 ounces)
3/4 cup fat-free buttermilk
2 large egg whites
Cooking spray

Preheat oven to 400°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking powder, sugar, salt, and pepper in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Stir in cheese and ham. Combine buttermilk and egg whites, stirring with a whisk. Add to flour mixture, stirring just until moist.

Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times with floured hands. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Cut dough into 8 wedges, cutting into but not through dough. Bake at 400° for 20 minutes or until lightly browned.

Yield: 8 servings (serving size: 1 wedge)CALORIES 217 (30% from fat); FAT 7.2g (sat
4.1g,mono 1.6g,poly 0.4g); PROTEIN 10.4g; CHOLESTEROL 26mg; CALCIUM 235mg; SODIUM 519mg; FIBER 0.9g; IRON 1.8mg; CARBOHYDRATE 27.1g