I ended up making this, because D had to work. It was pretty easy to make, although it took me a few minutes to figure out how to use the broiler. It tasted like Creamy Beef and Noodles. It was pretty good. I messed up the cutting of the steak (I cut with the grain, and it got stringy), but other than that, I think I did good. I made egg noodles to go with it.
Flank Steak with Creamy Mushroom Sauce
This recipe calls for a gourmet mushroom mix, but most mushrooms will work.
Total time: 23 minutes.
Ingredients
1 (1-pound) flank steak, trimmed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Cooking spray
1/2 cup chopped shallot
1 (4-ounce) package gourmet mushroom mix
1/3 cup water
2 teaspoons Dijon mustard
1 tablespoon Worcestershire sauce
1/2 teaspoon chopped fresh thyme
1/4 cup fat-free sour cream
Preparation
Preheat broiler.
Sprinkle steak evenly with salt and pepper. Place steak on a broiler pan coated with cooking spray. Broil 6 minutes on each side or until desired degree of doneness; let stand 10 minutes.
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add shallots to pan; cook 3 minutes, stirring occasionally. Add mushrooms to pan. Cover and cook 4 minutes or until mushrooms are tender, stirring occasionally. Stir in 1/3 cup water, mustard, Worcestershire, and thyme. Cover and cook 2 minutes. Remove from heat; stir in sour cream.Cut steak diagonally across grain into thin slices. Serve with mushroom sauce.Yield4 servings (serving size: 3 ounces steak and about 1/3 cup sauce).
Nutritional Information
CALORIES 186(27% from fat); FAT 5.6g (sat 2.3g,mono 2.2g,poly 0.3g); PROTEIN 25.6g; CHOLESTEROL 38mg; CALCIUM 49mg; SODIUM 443mg; FIBER 0.5g; IRON 2.1mg; CARBOHYDRATE 7.5g
Cooking Light, MARCH 2007
Wednesday, February 27, 2008
Sunday, February 24, 2008
Spiced Tilapia With Roasted Pepper-Tomatillo Sauce
This is from CL July 2007, but it isn't online.
We need to half the recipe bc neither of us like left-over fish. There was a lot of sauce. It should be cold in our opinion. Anyway, we both really liked it, so we'll have it again.
Spiced Tilapia With Roasted Pepper-Tomatillo Sauce
Ingredients For Sauce
1 large red bell pepper
2 teaspoons canola oil
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 minced garlic clove
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey
Ingredients For Fish
2 tablespoons flour
2 teaspoons chili powder
½ teaspoon dried oregano
1/4 teaspoon ground cumin
4 tilapia fillets about 6 ounces each
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs for garnish
Directions
To prepare sauce::
Cut bell pepper in half lengthwise, removes seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet and flatten with hand.
Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel skins and cut into chunks.
Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan and cook 6 minutes or until tender.
Add 1/4 teaspoon salt and garlic to pan and cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid to allow steam to escape; secure blender lid on blender. Place a clean towel over opening in blender lid to avoid splatters and blend until smooth. Set aside.
Wipe skillet pan with a paper towel.
To prepare fish:
Combine flour, chili powder, oregano, and cumin spice in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper. Dredge fillets in flour mixture.
Heat 2 teaspoons canola oil in pan over medium-high heat.
Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Serve fish with sauce. Garnish with cilantro sprigs.
Nutritional InformationCalories: 239Fat: 8.5gProtein: 34.3Carbohydrates: 7.4gCholesterol: 73mg.Sodium: 382mg. Fiber: 1.6gIron: 1.4mgCalcium: 27mg.
ServingsThis recipe serves 4.
Serving size 1 tilapia fillet and 1/4 cup sauce.
Time To Cook:30 minutes sauce. 20 minutes fish.
We need to half the recipe bc neither of us like left-over fish. There was a lot of sauce. It should be cold in our opinion. Anyway, we both really liked it, so we'll have it again.
Spiced Tilapia With Roasted Pepper-Tomatillo Sauce
Ingredients For Sauce
1 large red bell pepper
2 teaspoons canola oil
1 cup finely chopped tomatillo
1/4 teaspoon salt
1 minced garlic clove
2 tablespoons chopped fresh cilantro
1 teaspoon rice vinegar
1 teaspoon honey
Ingredients For Fish
2 tablespoons flour
2 teaspoons chili powder
½ teaspoon dried oregano
1/4 teaspoon ground cumin
4 tilapia fillets about 6 ounces each
1/4 teaspoon freshly ground black pepper
2 teaspoons canola oil
Cilantro sprigs for garnish
Directions
To prepare sauce::
Cut bell pepper in half lengthwise, removes seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet and flatten with hand.
Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel skins and cut into chunks.
Heat 2 teaspoons canola oil in a large nonstick skillet over medium heat. Add tomatillo to pan and cook 6 minutes or until tender.
Add 1/4 teaspoon salt and garlic to pan and cook 1 minute. Transfer mixture to a blender or food processor. Add bell pepper, chopped cilantro, vinegar, and honey. Remove center piece of blender lid to allow steam to escape; secure blender lid on blender. Place a clean towel over opening in blender lid to avoid splatters and blend until smooth. Set aside.
Wipe skillet pan with a paper towel.
To prepare fish:
Combine flour, chili powder, oregano, and cumin spice in a shallow dish; stir with a whisk. Sprinkle fish evenly with 1/4 teaspoon salt and pepper. Dredge fillets in flour mixture.
Heat 2 teaspoons canola oil in pan over medium-high heat.
Add fish to pan, and cook 2 minutes or until lightly browned. Carefully turn fish over, and cook 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Serve fish with sauce. Garnish with cilantro sprigs.
Nutritional InformationCalories: 239Fat: 8.5gProtein: 34.3Carbohydrates: 7.4gCholesterol: 73mg.Sodium: 382mg. Fiber: 1.6gIron: 1.4mgCalcium: 27mg.
ServingsThis recipe serves 4.
Serving size 1 tilapia fillet and 1/4 cup sauce.
Time To Cook:30 minutes sauce. 20 minutes fish.
Swiss Baked Potatoes
Totally not worth the effort. Blech! This recipe does not meld together. It tastes like potatoes in beef broth with onions on top. You can't taste the cheese at all. D said they were ok (as in easy) to make. A total disappointment.
Swiss Baked Potatoes
This homey gratin partners nicely with pork or other grilled meats. Dotting the top with butter adds richness.
6 baking potatoes, peeled and thinly sliced (about 3 1/2 pounds)
Cooking spray
1 1/4 cups thinly sliced onion (about 1 medium)
1 1/2 teaspoons freshly ground black pepper, divided
3/4 teaspoon salt, divided
1/2 cup (2 ounces) shredded Gruyère cheese
2 tablespoons butter, chilled and cut into small pieces
3/4 cup fat-free, less-sodium beef broth
Preheat oven to 375°.
Arrange one-third of potato slices in the bottom of a shallow 2-quart baking dish coated with cooking spray. Top with one-third of onion slices. Sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Sprinkle with one-third of cheese. Repeat layers twice, ending with cheese. Dot with butter. Pour broth over potato mixture. Coat top layer with cooking spray. Cover with foil, and bake at 375° for 30 minutes. Uncover and bake an additional 30 minutes or until tender.
Yield: 12 servings (serving size: 2/3 cup)
CALORIES 106 (30% from fat); FAT 3.5g (sat 2.1g,mono 1g,poly 0.2g); PROTEIN 3.2g; CHOLESTEROL 10mg; CALCIUM 58mg; SODIUM 208mg; FIBER 1.6g; IRON 0.8mg; CARBOHYDRATE 15.9g
Cooking Light, OCTOBER 2007
Swiss Baked Potatoes
This homey gratin partners nicely with pork or other grilled meats. Dotting the top with butter adds richness.
6 baking potatoes, peeled and thinly sliced (about 3 1/2 pounds)
Cooking spray
1 1/4 cups thinly sliced onion (about 1 medium)
1 1/2 teaspoons freshly ground black pepper, divided
3/4 teaspoon salt, divided
1/2 cup (2 ounces) shredded Gruyère cheese
2 tablespoons butter, chilled and cut into small pieces
3/4 cup fat-free, less-sodium beef broth
Preheat oven to 375°.
Arrange one-third of potato slices in the bottom of a shallow 2-quart baking dish coated with cooking spray. Top with one-third of onion slices. Sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Sprinkle with one-third of cheese. Repeat layers twice, ending with cheese. Dot with butter. Pour broth over potato mixture. Coat top layer with cooking spray. Cover with foil, and bake at 375° for 30 minutes. Uncover and bake an additional 30 minutes or until tender.
Yield: 12 servings (serving size: 2/3 cup)
CALORIES 106 (30% from fat); FAT 3.5g (sat 2.1g,mono 1g,poly 0.2g); PROTEIN 3.2g; CHOLESTEROL 10mg; CALCIUM 58mg; SODIUM 208mg; FIBER 1.6g; IRON 0.8mg; CARBOHYDRATE 15.9g
Cooking Light, OCTOBER 2007
Pork Chops with Country Gravy and Mashed Potatoes
This is one of my favorite quick meals.
Pork Chops with Country Gravy and Mashed Potatoes
Refrigerated mashed potatoes are widely available and are already seasoned, so no additional salt is needed. The five-ingredient gravy would go well over pan-sautéed or oven-fried chicken. It's also great over an open-faced turkey sandwich.
3/4 teaspoon salt, divided
4 (4-ounce) boneless center-cut loin pork chops (about 1 inch thick)
1 teaspoon butter
1 1/3 cups 1% low-fat milk3 tablespoons all-purpose flour
1/4 teaspoon poultry seasoning1/4 teaspoon black pepper
1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes)Heat a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt evenly over both sides of pork. Add 1 teaspoon butter to pan, stirring until butter is melted. Add the pork to pan, and cook pork for 3 minutes on each side. Remove pork from pan, and keep warm.
Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan, stirring with a whisk. Stir in remaining 1/2 teaspoon salt, poultry seasoning, and black pepper. Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick and pork is done.
While pork cooks, prepare potatoes according to package directions. Serve with pork.
Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan, stirring with a whisk. Stir in remaining 1/2 teaspoon salt, poultry seasoning, and black pepper. Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick and pork is done.
While pork cooks, prepare potatoes according to package directions. Serve with pork.
Yield: 4 servings (serving size: 1 pork chop, 2/3 cup potatoes, and 1/4 cup gravy)
CALORIES 322 (29% from fat); FAT 10.5g (sat 3.7g,mono 3.9g,poly 0.5g); PROTEIN 26.7g; CHOLESTEROL 65mg; CALCIUM 125mg; SODIUM 908mg; FIBER 2.2g; IRON 1mg; CARBOHYDRATE 29g
Cooking Light, JANUARY 2004
Corn Bread Bites
We had these last night. Eh. We didn't like the sour cream taste, and I didn't like the green onions. A box of Jiffy is better.
This recipe also makes a dozen muffins in a standard muffin tin; bake 17 minutes or until golden brown. You also can double the recipe and freeze the extra muffins for up to one month. If you do this, prepare the muffins in two batches so the baking powder doesn't lose its effectiveness while the extra batter waits for the first batch to be turned out of the pans.
2/3 cup all-purpose flour (about 3 ounces)
1/2 cup yellow cornmeal1 tablespoon sugar
1 1/2 teaspoons baking powder1/4 teaspoon salt
1/2 cup (2 ounces) shredded sharp cheddar cheese1/2 cup reduced-fat sour cream
1/4 cup thinly sliced green onions1 (8 3/4-ounce) can cream-style corn
Dash of hot sauce1 large egg, lightly beaten
Cooking sprayPreheat oven to 375°.
Lightly spoon the flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl. Combine cheese and remaining ingredients except cooking spray in a small bowl; stir with a whisk. Add to flour mixture; stir just until moistened.
Divide batter evenly among miniature muffin cups coated with cooking spray. Bake at 375° for 10 minutes or until golden brown. Cool in cups 2 minutes on wire racks; remove from pans. Cool completely on wire racks.
Lightly spoon the flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl. Combine cheese and remaining ingredients except cooking spray in a small bowl; stir with a whisk. Add to flour mixture; stir just until moistened.
Divide batter evenly among miniature muffin cups coated with cooking spray. Bake at 375° for 10 minutes or until golden brown. Cool in cups 2 minutes on wire racks; remove from pans. Cool completely on wire racks.
Yield: 12 servings (serving size: 3 muffins)
CALORIES 108 (28% from fat); FAT 3.4g (sat 1.9g,mono 0.5g,poly 0.1g); PROTEIN 3.7g; CHOLESTEROL 28mg; CALCIUM 89mg; SODIUM 221mg; FIBER 0.8g; IRON 0.8mg; CARBOHYDRATE 15.5g
Cooking Light, OCTOBER 2007
New Potato Salad
Making with the Caroline Pork
1 1/2 pounds small red potatoes
1/2 cup finely chopped red bell pepper
1/3 cup finely chopped celery
5 tablespoons low-fat mayonnaise
1/4 cup minced shallots
1/4 cup chopped green onions
2 tablespoons white wine vinegar
1 tablespoon Dijon mustard
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain and rinse with cold water; drain. Cool. Cut potatoes into quarters. Combine potatoes and remaining ingredients in a large bowl; toss gently to coat.
Yield: 6 servings (serving size: about 3/4 cup)
CALORIES 113 (15% from fat); FAT 1.9g (sat 0.5g,mono 0.0g,poly 0.1g); PROTEIN 2.6g; CHOLESTEROL 0.0mg; CALCIUM 21mg; SODIUM 351mg; FIBER 2.5g; IRON 1.1mg; CARBOHYDRATE 22.2g
Cooking Light, JUNE 2007
Parmesan Chicken and Rice Casserole
D made this tonight. He said it was very easy to make. The rice was very tangy. D thought the chicken needed more flavor but I cut mine into little pieces and ate it with the rice, so I didn't notice. Definitely having again.
I made Green Beans with Bacon (see Dec 2007 Blogs) to go with it.
Parmesan Chicken and Rice Casserole
Total time: 37 minutes.
Cooking spray
1 cup chopped onion
2 garlic cloves, minced
2 (3 1/2-ounce) bags boil-in-bag brown rice
1/3 cup dry white wine
8 skinless, boneless chicken thighs (about 1 3/4 pounds)
1 1/2 teaspoons chopped fresh thyme
1/2 teaspoon salt
2 cups fat-free, less-sodium chicken broth
3 tablespoons whipping cream
1/3 cup (1 1/2 ounces) shredded Parmesan cheese
1. Preheat oven to 450°.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; sauté 2 minutes. Add garlic; sauté 30 seconds. Remove rice from bags; add to pan. Sauté 30 seconds. Stir in wine; cook 30 seconds or until liquid almost evaporates. Spoon rice mixture in an even layer into a 13 x 9–inch baking dish coated with cooking spray.
3. Arrange chicken thighs in a single layer over rice mixture; sprinkle evenly with thyme and salt. Combine broth and cream, stirring well; pour over chicken and rice mixture.
4. Bake at 450° for 15 minutes. Sprinkle with cheese. Bake an additional 5 minutes or until chicken is done.
Yield: 4 servings (serving size: 2 chicken thighs and 1 cup rice)
CALORIES 498 (35% from fat); FAT 19.1g (sat 7.5g,mono 6.7g,poly 3.1g); PROTEIN 38.2g; CHOLESTEROL 122mg; CALCIUM 198mg; SODIUM 765mg; FIBER 5.6g; IRON 3mg; CARBOHYDRATE 43.8g
Cooking Light, MARCH 2008
Ginger-Shrimp Pot Stickers with Spicy Peanut Dipping Sauce
These were really good. D said they were a PITA to prep, but he doesn't like to prep. We really liked the taste.
We had with edamame.
Ginger-Shrimp Pot Stickers with Spicy Peanut Dipping Sauce
Pot stickers:
3/4 cup shredded green cabbage
1/3 cup chopped green onions
1/4 cup matchstick-cut carrots
2 tablespoons chopped fresh cilantro
1 tablespoon low-sodium soy sauce
2 teaspoons minced peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon salt
1/2 pound cooked peeled small shrimp
Dash of hot sauce
24 wonton wrappers
2 tablespoons cornstarch
1 tablespoon canola oil, divided
1 cup water, divided
Sauce:1/4 cup water
1/4 cup peanut butter
2 tablespoons low-sodium soy sauce
1 1/2 tablespoons seasoned rice vinegar
1 1/2 tablespoons chile paste with garlic (such as sambal oelek)
1/2 teaspoon sugar
Remaining ingredient:
Chopped green onions (optional)
1. To prepare pot stickers, combine first 10 ingredients in a food processor; pulse 4 times or until coarsely chopped. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 teaspoons shrimp mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch.
2. Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 12 pot stickers to pan; cook 2 minutes or until bottoms are golden brown. Slowly add 1/2 cup water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 1 1/2 teaspoons canola oil, 12 pot stickers, and 1/2 cup water.
3. To prepare sauce, combine 1/4 cup water and next 5 ingredients (through sugar) in a small bowl, stirring with a whisk. Serve sauce with pot stickers. Garnish with chopped green onions, if desired.
Yield: 12 servings (serving size: 2 pot stickers and 1 tablespoon sauce)
CALORIES 125 (35% from fat); FAT 4.9g (sat 0.8g,mono 2.2g,poly 1.5g); PROTEIN 7.1g; CHOLESTEROL 30mg; CALCIUM 25mg; SODIUM 484mg; FIBER 0.9g; IRON 1.1mg; CARBOHYDRATE 13.6g
Cooking Light, MARCH 2008
We had with edamame.
Ginger-Shrimp Pot Stickers with Spicy Peanut Dipping Sauce
Pot stickers:
3/4 cup shredded green cabbage
1/3 cup chopped green onions
1/4 cup matchstick-cut carrots
2 tablespoons chopped fresh cilantro
1 tablespoon low-sodium soy sauce
2 teaspoons minced peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon salt
1/2 pound cooked peeled small shrimp
Dash of hot sauce
24 wonton wrappers
2 tablespoons cornstarch
1 tablespoon canola oil, divided
1 cup water, divided
Sauce:1/4 cup water
1/4 cup peanut butter
2 tablespoons low-sodium soy sauce
1 1/2 tablespoons seasoned rice vinegar
1 1/2 tablespoons chile paste with garlic (such as sambal oelek)
1/2 teaspoon sugar
Remaining ingredient:
Chopped green onions (optional)
1. To prepare pot stickers, combine first 10 ingredients in a food processor; pulse 4 times or until coarsely chopped. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 1 1/2 teaspoons shrimp mixture into center of each wrapper. Moisten edges of dough with water; bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch.
2. Heat 1 1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add 12 pot stickers to pan; cook 2 minutes or until bottoms are golden brown. Slowly add 1/2 cup water to pan; cover and cook 4 minutes. Uncover and cook 3 minutes or until liquid evaporates. Repeat procedure with remaining 1 1/2 teaspoons canola oil, 12 pot stickers, and 1/2 cup water.
3. To prepare sauce, combine 1/4 cup water and next 5 ingredients (through sugar) in a small bowl, stirring with a whisk. Serve sauce with pot stickers. Garnish with chopped green onions, if desired.
Yield: 12 servings (serving size: 2 pot stickers and 1 tablespoon sauce)
CALORIES 125 (35% from fat); FAT 4.9g (sat 0.8g,mono 2.2g,poly 1.5g); PROTEIN 7.1g; CHOLESTEROL 30mg; CALCIUM 25mg; SODIUM 484mg; FIBER 0.9g; IRON 1.1mg; CARBOHYDRATE 13.6g
Cooking Light, MARCH 2008
Thursday, February 21, 2008
Tuna Stir-fry With Coconut Thai Sauce
This was really good. Could be good with chicken too.
Will have again.
We had it because we had the coconut milk from the green curry left over.
Tuna Stir-fry With Coconut Thai Sauce
Prep Time: About 10 mins.
Cook Time: About 10 mins.
Servings: 4
Make Ahead:
Prepare sauce up to 3 days in advance. Freeze for up to 2 months. Stir-fry just before serving. Stir-fry can be frozen for up to 1 month.
SAUCE
3/4 cup light coconut milk
1/4 cup hoisin sauce
1-1/2 tbsp honey
1-1/2 tsp sesame oil
1-1/2 tbsp soy sauce
2 tsp rice wine vinegar
1-1/2 tsp minced garlic
1 tsp minced gingerroot
STIR-FRY
12 oz fresh tuna steak
1-1/2 cups sliced sweet red peppers
1-1/2 cups sugar snap peas or snow peas
GARNISH
1/3 cup chopped green onions
1/4 cup chopped fresh coriander (we used cilantro)
2 tsp toasted sesame seeds
1. To make sauce: In a bowl, mix sauce ingredients together until smooth. Set aside.
2. To make stir-fry: In a nonstick skillet or grill pan sprayed with cooking spray, cook tuna on high heat just until seared on both sides but still rare on the inside, about 3 minutes. Immediately remove from skillet; set aside. Cut into 1-inch cubes.
3. In a nonstick skillet or wok sprayed with cooking spray, stir-fry peppers and peas on high heat for 3 minutes. Add sauce and tuna; stir-fry for 2 minutes. Do not overcook tuna. Transfer to a serving platter and sprinkle with garnishes.
Nutrition:
250 calories; 22 g protein; 3 g fat, total0.6 g fat, saturated; 34 g carbohydrates; 360 mg sodium; 35 mg cholesterol; 2 g fibre
Tips:
Always use light coconut milk, which has 75 percent less fat than regular canned coconut milk.
From Rosereisman.com
Will have again.
We had it because we had the coconut milk from the green curry left over.
Tuna Stir-fry With Coconut Thai Sauce
Prep Time: About 10 mins.
Cook Time: About 10 mins.
Servings: 4
Make Ahead:
Prepare sauce up to 3 days in advance. Freeze for up to 2 months. Stir-fry just before serving. Stir-fry can be frozen for up to 1 month.
SAUCE
3/4 cup light coconut milk
1/4 cup hoisin sauce
1-1/2 tbsp honey
1-1/2 tsp sesame oil
1-1/2 tbsp soy sauce
2 tsp rice wine vinegar
1-1/2 tsp minced garlic
1 tsp minced gingerroot
STIR-FRY
12 oz fresh tuna steak
1-1/2 cups sliced sweet red peppers
1-1/2 cups sugar snap peas or snow peas
GARNISH
1/3 cup chopped green onions
1/4 cup chopped fresh coriander (we used cilantro)
2 tsp toasted sesame seeds
1. To make sauce: In a bowl, mix sauce ingredients together until smooth. Set aside.
2. To make stir-fry: In a nonstick skillet or grill pan sprayed with cooking spray, cook tuna on high heat just until seared on both sides but still rare on the inside, about 3 minutes. Immediately remove from skillet; set aside. Cut into 1-inch cubes.
3. In a nonstick skillet or wok sprayed with cooking spray, stir-fry peppers and peas on high heat for 3 minutes. Add sauce and tuna; stir-fry for 2 minutes. Do not overcook tuna. Transfer to a serving platter and sprinkle with garnishes.
Nutrition:
250 calories; 22 g protein; 3 g fat, total0.6 g fat, saturated; 34 g carbohydrates; 360 mg sodium; 35 mg cholesterol; 2 g fibre
Tips:
Always use light coconut milk, which has 75 percent less fat than regular canned coconut milk.
From Rosereisman.com
Wednesday, February 20, 2008
Scallops in Champagne Sauce
I didn't really care for this dish. The sauce was good and the scallops were fine...they just didn't go together in my opinion. And they seemed to be separate as I ate them. I did think the scallops were on the bland side. The sauce was like a stroganof sauce that you would mix with beef. The champagne (we used Proscecco) didn't add any flavor and overall I found the dish boring.
Scallops in Champagne Sauce
1 1/2 tablespoons olive oil
1 1/2 pounds sea scallops
1 cup sliced shiitake mushroom caps (about 4 ounces)
1 1/2 tablespoons chopped shallots
1/2 cup Champagne or sparkling wine
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon dried tarragon
1/4 cup reduced-fat sour cream
Heat oil in a large nonstick skillet over medium-high heat. Pat scallops dry with a paper towel. Add scallops to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
Yield: 4 servings (serving size: about 4 ounces scallops and 3 tablespoons sauce)
CALORIES 238 (33% from fat); FAT 8.6g (sat 2g,mono 3.9g,poly 1.1g); PROTEIN 30.3g; CHOLESTEROL 64mg; CALCIUM 76mg; SODIUM 534mg; FIBER 0.4g; IRON 1.3mg; CARBOHYDRATE 8.1g
Cooking Light, JANUARY 2007
Scallops in Champagne Sauce
1 1/2 tablespoons olive oil
1 1/2 pounds sea scallops
1 cup sliced shiitake mushroom caps (about 4 ounces)
1 1/2 tablespoons chopped shallots
1/2 cup Champagne or sparkling wine
1 tablespoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon dried tarragon
1/4 cup reduced-fat sour cream
Heat oil in a large nonstick skillet over medium-high heat. Pat scallops dry with a paper towel. Add scallops to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm.
Add mushrooms and shallots to pan; sauté 3 minutes or until liquid evaporates and mushrooms darken. Stir in Champagne, mustard, salt, and tarragon, scraping pan to loosen browned bits. Remove from heat; stir in sour cream. Serve with scallops.
Yield: 4 servings (serving size: about 4 ounces scallops and 3 tablespoons sauce)
CALORIES 238 (33% from fat); FAT 8.6g (sat 2g,mono 3.9g,poly 1.1g); PROTEIN 30.3g; CHOLESTEROL 64mg; CALCIUM 76mg; SODIUM 534mg; FIBER 0.4g; IRON 1.3mg; CARBOHYDRATE 8.1g
Cooking Light, JANUARY 2007
Pierogies with Bacon, Sautéed Onion, and Sour Cream
So D made these last night. They were very good, and pretty simple to make. I'm not sure the point of the peas in the recipe, but it could be that I don't care for peas. But they didn't really add to the taste, but they didn't take away either.
Definitely having again.
Edit: We made these again, but with the Romaine issues, we couldn't have a salad. So D added sauteed chicken to the dish. It was good.
Pierogies with Bacon, Sautéed Onion, and Sour Cream
Ingredients
12 frozen potato and onion pierogies (such as Mrs. T's)
Added 1 lb. sauteed chicken breast, chunked
8 slices center-cut bacon
2 cups vertically sliced onion
1 teaspoon sugar (didn't use)
1/4 teaspoon dried thyme
1 cup frozen green peas (didn't use)
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup reduced-fat sour cream
Preparations
Cook the pierogies according to package directions.
Cook bacon in a large nonstick skillet until crisp. Remove bacon; crumble. Increase heat to medium-high. Add onion, sugar, and thyme to drippings in pan; sauté 5 minutes. Stir in peas; sauté 1 minute. Add pierogies, salt, and pepper; cook 30 seconds. Sprinkle with crumbled bacon (and chicken). Serve with sour cream.
Yield: 4 servings (serving size: 3 pierogies, about 1/2 cup onion mixture, and 1 tablespoon sour cream)
CALORIES 350 (29% from fat); FAT 11.2g (sat 4.1g,mono 4.8g,poly 1.6g); PROTEIN 13.4g; CHOLESTEROL 38mg; CALCIUM 50mg; SODIUM 712mg; FIBER 4.6g; IRON 1mg; CARBOHYDRATE 47.8g
Cooking Light, NOVEMBER 2007
12 Smart Points (my additions/subtractions at 3 servings)
Definitely having again.
Edit: We made these again, but with the Romaine issues, we couldn't have a salad. So D added sauteed chicken to the dish. It was good.
Pierogies with Bacon, Sautéed Onion, and Sour Cream
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| Photo by ALB |
Ingredients
12 frozen potato and onion pierogies (such as Mrs. T's)
Added 1 lb. sauteed chicken breast, chunked
8 slices center-cut bacon
2 cups vertically sliced onion
1 teaspoon sugar (didn't use)
1/4 teaspoon dried thyme
1 cup frozen green peas (didn't use)
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup reduced-fat sour cream
Preparations
Cook the pierogies according to package directions.
Cook bacon in a large nonstick skillet until crisp. Remove bacon; crumble. Increase heat to medium-high. Add onion, sugar, and thyme to drippings in pan; sauté 5 minutes. Stir in peas; sauté 1 minute. Add pierogies, salt, and pepper; cook 30 seconds. Sprinkle with crumbled bacon (and chicken). Serve with sour cream.
Yield: 4 servings (serving size: 3 pierogies, about 1/2 cup onion mixture, and 1 tablespoon sour cream)
CALORIES 350 (29% from fat); FAT 11.2g (sat 4.1g,mono 4.8g,poly 1.6g); PROTEIN 13.4g; CHOLESTEROL 38mg; CALCIUM 50mg; SODIUM 712mg; FIBER 4.6g; IRON 1mg; CARBOHYDRATE 47.8g
Cooking Light, NOVEMBER 2007
12 Smart Points (my additions/subtractions at 3 servings)
Tuesday, February 19, 2008
Roast Beef Roll-up
So the spinach needs to be cut back a little. Although I think all the veggies in this would count as a veggie serving. I liked it, but I need to up the cukes and the horseradish. (Really wish I could up the roast beef...)
UPDATE: I increased the horseradish to 1.5 tsp and made it with 6 normally sliced cukes and 8 spinach leaves. Much better.
Roast Beef Roll-up
1 TBSP of Hellman's Light
1 tsp of prepared horseradish
1 8-inch whole wheat tortilla
1.5 oz deli roast beef
1/4 C shredded carrots
5 thinly sliced peeled cucumbers
10-15 leaves of spinach
Mix the Hellman's and the horseradish in a bowl. Spread it all over the tortilla.
Lay the remaining ingredients on half the tortilla. Roll it up.
Enjoy.
From American Heart Association
5 points
UPDATE: I increased the horseradish to 1.5 tsp and made it with 6 normally sliced cukes and 8 spinach leaves. Much better.
Roast Beef Roll-up
1 TBSP of Hellman's Light
1 tsp of prepared horseradish
1 8-inch whole wheat tortilla
1.5 oz deli roast beef
1/4 C shredded carrots
5 thinly sliced peeled cucumbers
10-15 leaves of spinach
Mix the Hellman's and the horseradish in a bowl. Spread it all over the tortilla.
Lay the remaining ingredients on half the tortilla. Roll it up.
Enjoy.
From American Heart Association
5 points
Sunday, February 17, 2008
Green Curry Shrimp
D made this this week. A bit on the bland side. Needed salt or something. Of course being from American Heart Association, it won't have that. I liked all the veggies...will have to figure something out. But it also wasn't spicy at all. We'll have to relook at this or find other recipes to use up the green curry paste.
Green Curry Shrimp
3/4C lite coconut milk
1/2-1 tsp green curry paste or to taste
1 TBSP canola oil
1 red pepper, seeded and thinly sliced
1 C stemmed, sliced shitake mushrooms
1 pound peeled and deveined shrimp
1 C green beans, cut into 1-inch pieces
1/2 C frozen peas
1 TBSP fish sauce
2 TBSP sliced fresh basil
In a bowl combine coconut milk and 1/2 teaspoon curry paste
In a wok or large skillet over high heat, add oil. Saute bell pepper and mushrooms for 2-5 minutes or until softened. Add shrimp, and green beans and saute for 1-2 minutes. Add curry mixture, peas, fish sauce and basil. Coer and simmer for 3 to 4 minutes or until shrimp are cooked through. Taste and adjust seasoning as desired.
Cal-185, Fat-7g, Fiber-3g
Green Curry Shrimp
3/4C lite coconut milk
1/2-1 tsp green curry paste or to taste
1 TBSP canola oil
1 red pepper, seeded and thinly sliced
1 C stemmed, sliced shitake mushrooms
1 pound peeled and deveined shrimp
1 C green beans, cut into 1-inch pieces
1/2 C frozen peas
1 TBSP fish sauce
2 TBSP sliced fresh basil
In a bowl combine coconut milk and 1/2 teaspoon curry paste
In a wok or large skillet over high heat, add oil. Saute bell pepper and mushrooms for 2-5 minutes or until softened. Add shrimp, and green beans and saute for 1-2 minutes. Add curry mixture, peas, fish sauce and basil. Coer and simmer for 3 to 4 minutes or until shrimp are cooked through. Taste and adjust seasoning as desired.
Cal-185, Fat-7g, Fiber-3g
Tuesday, February 12, 2008
Big Easy Shrimp
I did the prep for this dish, and D cooked it. D thought it needed to be saucier and would add tomato sauce next time. I thought it was fine. Overall, the taste was really good and there was a lot of shrimp. We couldn't really taste the bacon. Not sure if it affected the taste of the veggies though since they were cooked in the grease.
We had it over rice. Will have again...
Big Easy Shrimp
2 strips turkey bacon or Canadian bacon (we used Center Cut)
1 onion -- chopped
1/2 green pepper -- chopped (I used a whole green pepper)
1 rib celery -- chopped
1 clove garlic -- minced (we used 4 tsps of the jarred garlic)
1 can chopped tomatoes -- (16oz)
1 bay leaf
1/2 tsp ground black pepper
1 tsp Worcestershire sauce (D used 2 tsp)
1 tsp hot pepper sauce (D used 2 tsp)
1 pound medium shrimp -- peeled & deveined
D also used homemade Creole Seasoning and Tony ??s Creole seasoning...1 tsp each
Cook the bacon in a large skillet over medium heat until crisp. Crumble when cool. Remove and discard all but 1 Tbsp drippings from skillet.
In the hot drippings, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender. Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce and hot pepper sauce. Heat to boiling. Reduce heat to low and simmer for 20 minutes (D did this for 10 minutes). Add the shrimp and bacon and cook for 10 minutes, or until the shrimp are opaque (I think D said this was 3 minutes...10 minutes would make the shrimp rubbery!!!). Remove and discard the bay leaf before serving.
This recipe makes 4 servings.
185 calories, 4g fat, 26g protein, 12g carb, 3g fiber, 177mg choles, 329mg sodium
Monday, February 11, 2008
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°.
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
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
Sunday, February 10, 2008
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
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
Italian Meatball Burgers
8 ounces sweet turkey Italian sausage (we used pork due to me being allergic to turkey)
1 teaspoon dried oregano1 teaspoon dried basil
1/2 teaspoon salt1/2 teaspoon fennel seeds, crushed
1/8 teaspoon garlic powder1 pound ground sirloin (we used 93-7 to make up for using reg sausage)
Cooking spray2 ounces fresh mozzarella cheese, thinly sliced
6 (2-ounce) Italian bread rolls, split3/4 cup fat-free tomato-basil pasta sauce (such as Muir Glen)--this is found in the Organic Section
Prepare grill.
Remove casings from sausage. Combine sausage, oregano, basil, salt, fennel seeds, garlic powder, and ground sirloin. Divide beef 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 5 minutes. Turn patties over; grill 2 minutes. Divide fresh mozzarella cheese evenly over patties, and grill an additional 5 minutes or until a thermometer registers 165°. Remove from grill; let stand 5 minutes.
Place rolls, cut sides down, on grill rack; grill 1 minute or until toasted. Place 1 patty on bottom half of each roll; top each serving with 2 tablespoons sauce and top half of roll.
Yield: 6 servings (serving size: 1 burger)
CALORIES 375 (33% from fat); FAT 13.9g (sat 5.3g,mono 4.4g,poly 1.7g); PROTEIN 28.1g; CHOLESTEROL 80mg; CALCIUM 130mg; SODIUM 894mg; FIBER 1.8g; IRON 4.5mg; CARBOHYDRATE 32.7g
Cooking Light, AUGUST 2007
Friday, February 8, 2008
Sriracha-Glazed Chicken and Onions over Rice
D loves this dish. Me, I really don't have an opinion about it. Of course I'm eh about Sriracha and D puts it on everything. So that is probably why. Don't get me wrong. It isn't horrible. It just isn't a recipe that I think of when putting together a list, so D has to request it when he wants it.
It is very easy to make.
Sriracha is usually in the Chinese Restaurant . It is in a clear bottle with a white decaled chicken and green top. At the Grocery Store it is either in the Chinese Food Section or by the ketchup.
Sriracha-Glazed Chicken and Onions over Rice
Hot, sweet sauce coats the chicken and onions. Snow peas, broccoli, or edamame would be a colorful vegetable side.
 |
| Photo by ALB |
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
3 tablespoons hoisin sauce
1 tablespoon ketchup
1 1/4 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1 1/2 tablespoons canola oil
1 1/2 cups presliced onion
1 tablespoon bottled minced fresh ginger
1 tablespoon bottled minced garlic
3/4 teaspoon curry powder
1 pound skinless, boneless chicken breast, cut into 1-inch-thick slices
Prepare rice according to package directions, omitting salt and fat.
While rice cooks, combine hoisin, ketchup, and Sriracha in a small bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 3 minutes or until tender. Add ginger and remaining ingredients; sauté 6 minutes or until chicken is done. Stir in hoisin mixture; cook 1 minute, tossing to coat. Serve over rice.
Yield: 4 servings (serving size: 3/4 cup chicken mixture and about 1/2 cup rice)
CALORIES 326 (20% from fat); FAT 7.3g (sat 0.9g,mono 3.6g,poly 2.1g); PROTEIN 29.5g; CHOLESTEROL 66mg; CALCIUM 35mg; SODIUM 338mg; FIBER 2.2g; IRON 2mg; CARBOHYDRATE 34g
Thursday, February 7, 2008
Chicken Breasts Stuffed With Brie, Red Peppers, And Green Onions
We have had this recipe for years. It is from Rose Reisman. We had it this week to use up the brie from the Chicken, Brie and Onions from last week.
Anyway, D says this is very easy. I'm not a big red pepper fan, but there aren't a lot in this, so I like it. The taste is very rich, and you feel all "I'm better than you," because you get to have brie and it is still good for you.
Usually we have with rice and a vegetable. Yesterday, I was tired of rice, so D sauteed 2 bunches of spinach and we split that.
Chicken Breasts Stuffed With Brie, Red Peppers, And Green Onions
Prep: About 15 mins.
Cook: About 15 mins.
Servings: 4
2 oz Brie, at room temperature
3 tbsp finely chopped sweet red peppers
3 tbsp finely chopped green onions
1 tsp minced garlic
1 egg
2 tbsp low-fat milk
1/2 cup dry seasoned bread crumbs
4 boneless skinless chicken breasts (about 1 lb total)
1 tbsp vegetable oil
1. Preheat oven to 425°F. Spray rimmed baking sheet with cooking spray.
2. In a small bowl, mix Brie, peppers, green onions, and garlic. In a shallow bowl, whisk together egg and milk. Place bread crumbs on a plate.
3. Between 2 sheets of waxed paper, pound chicken breasts to an even 1/2-inch thickness. Put 1 tbsp of the Brie mixture at the short end of each chicken breast. Roll up tightly. Secure edge with a toothpick or small skewer.
4. In a large nonstick skillet sprayed with cooking spray, heat oil over medium-high heat. Dip each chicken roll in the egg mixture; coat each with bread crumbs. Cook for 3 minutes, turning often, or until browned on all sides. Transfer to prepared baking sheet. Bake in centre of oven for 10 minutes or until chicken is cooked through. Remove toothpicks before serving. Serve whole or cut chicken crosswise into medallions
Nutrition:
279 calories
33 g protein
11 g fat, total
3.6 g fat, saturated
12 g carbohydrates
320 mg sodium
134 mg cholesterol
0.9 g fibre
Anyway, D says this is very easy. I'm not a big red pepper fan, but there aren't a lot in this, so I like it. The taste is very rich, and you feel all "I'm better than you," because you get to have brie and it is still good for you.
Usually we have with rice and a vegetable. Yesterday, I was tired of rice, so D sauteed 2 bunches of spinach and we split that.
Chicken Breasts Stuffed With Brie, Red Peppers, And Green Onions
Prep: About 15 mins.
Cook: About 15 mins.
Servings: 4
2 oz Brie, at room temperature
3 tbsp finely chopped sweet red peppers
3 tbsp finely chopped green onions
1 tsp minced garlic
1 egg
2 tbsp low-fat milk
1/2 cup dry seasoned bread crumbs
4 boneless skinless chicken breasts (about 1 lb total)
1 tbsp vegetable oil
1. Preheat oven to 425°F. Spray rimmed baking sheet with cooking spray.
2. In a small bowl, mix Brie, peppers, green onions, and garlic. In a shallow bowl, whisk together egg and milk. Place bread crumbs on a plate.
3. Between 2 sheets of waxed paper, pound chicken breasts to an even 1/2-inch thickness. Put 1 tbsp of the Brie mixture at the short end of each chicken breast. Roll up tightly. Secure edge with a toothpick or small skewer.
4. In a large nonstick skillet sprayed with cooking spray, heat oil over medium-high heat. Dip each chicken roll in the egg mixture; coat each with bread crumbs. Cook for 3 minutes, turning often, or until browned on all sides. Transfer to prepared baking sheet. Bake in centre of oven for 10 minutes or until chicken is cooked through. Remove toothpicks before serving. Serve whole or cut chicken crosswise into medallions
Nutrition:
279 calories
33 g protein
11 g fat, total
3.6 g fat, saturated
12 g carbohydrates
320 mg sodium
134 mg cholesterol
0.9 g fibre
Monday, February 4, 2008
Broccoli with Red Pepper Flakes and Toasted Garlic
This was really good. Very easy to make. For 2 servings it was 2 points each.
Nice change of pace...a bit of heat but not overpowering.
Broccoli with Red Pepper Flakes and Toasted Garlic
2 teaspoons olive oil
6 cups broccoli florets (about 1 head)
1/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper
3 garlic cloves, thinly sliced
1/4 cup water
Heat olive oil in a large nonstick skillet over medium-high heat. Add broccoli, kosher salt, crushed red pepper, and sliced garlic. Sauté 2 minutes. Add 1/4 cup water. Cover, reduce heat to low, and cook for 2 minutes or until broccoli is crisp-tender.
Yield: 4 servings (serving size: 1 cup)
CALORIES 53 (46% from fat); FAT 2.7g (sat 0.4g,mono 1.7g,poly 0.4g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 55mg; SODIUM 147mg; FIBER 3.2g; IRON 1mg; CARBOHYDRATE 6.4g
Cooking Light, MARCH 2007
Nice change of pace...a bit of heat but not overpowering.
Broccoli with Red Pepper Flakes and Toasted Garlic
2 teaspoons olive oil
6 cups broccoli florets (about 1 head)
1/4 teaspoon kosher salt
1/4 teaspoon crushed red pepper
3 garlic cloves, thinly sliced
1/4 cup water
Heat olive oil in a large nonstick skillet over medium-high heat. Add broccoli, kosher salt, crushed red pepper, and sliced garlic. Sauté 2 minutes. Add 1/4 cup water. Cover, reduce heat to low, and cook for 2 minutes or until broccoli is crisp-tender.
Yield: 4 servings (serving size: 1 cup)
CALORIES 53 (46% from fat); FAT 2.7g (sat 0.4g,mono 1.7g,poly 0.4g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 55mg; SODIUM 147mg; FIBER 3.2g; IRON 1mg; CARBOHYDRATE 6.4g
Cooking Light, MARCH 2007
Spiced Chicken Thighs
DH is convinced these are the same as the ones that have yogurt sauce or that we have never had them before. He is wrong on both counts. These are flavorful and moist. We are having them with the Indian-Spiced Potato Cakes and Broccoli with Red Pepper Flakes and Toasted Garlic.
Spiced Chicken Thighs
3/4 teaspoon olive oil
Cooking spray
1 cup vertically sliced onion
2 teaspoons garam masala
1/2 teaspoon salt
1/4 teaspoon curry powder
8 chicken thighs (about 2 1/4 pounds), skinned (we used 4 boneless skinless thighs and each ate 1 thigh).
1/4 cup dry red wine
2 tablespoons red wine vinegar
1 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh parsley
Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Remove from pan.
Yield: 4 servings (serving size: 2 thighs and about 1/3 cup sauce)
CALORIES 203 (30% from fat); FAT 6.7g (sat 1.6g,mono 2.4g,poly 1.5g); PROTEIN 29.9g; CHOLESTEROL 121mg; CALCIUM 35mg; SODIUM 536mg; FIBER 1.1g; IRON 2.1mg; CARBOHYDRATE 3.9g
Cooking Light, SEPTEMBER 2003
Spiced Chicken Thighs
3/4 teaspoon olive oil
Cooking spray
1 cup vertically sliced onion
2 teaspoons garam masala
1/2 teaspoon salt
1/4 teaspoon curry powder
8 chicken thighs (about 2 1/4 pounds), skinned (we used 4 boneless skinless thighs and each ate 1 thigh).
1/4 cup dry red wine
2 tablespoons red wine vinegar
1 cup fat-free, less-sodium chicken broth
3 tablespoons chopped fresh parsley
Heat oil in a 12-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion; sauté 3 minutes. Remove from pan.
Combine garam masala, salt, and curry powder; sprinkle evenly over chicken. Add chicken to pan; cook over medium-high heat 4 minutes on each side or until browned. Add wine and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion and broth; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until chicken is done; stir in parsley.
Yield: 4 servings (serving size: 2 thighs and about 1/3 cup sauce)
CALORIES 203 (30% from fat); FAT 6.7g (sat 1.6g,mono 2.4g,poly 1.5g); PROTEIN 29.9g; CHOLESTEROL 121mg; CALCIUM 35mg; SODIUM 536mg; FIBER 1.1g; IRON 2.1mg; CARBOHYDRATE 3.9g
Cooking Light, SEPTEMBER 2003
Indian-Spiced Baked Potato Cakes
These were good. D said an egg should be used to help them hold together but they were tasty. Didn't seem to fall apart once they were cooked.
Indian-Spiced Baked Potato Cakes
1 teaspoon canola oil
1/2 teaspoon mustard seeds (Dused ground mustard)
1/2 teaspoon cumin seeds (D used ground cumin)
1 teaspoon kosher salt
4 1/2 cups peeled shredded baking potato (about 2 pounds) (D used frozen hash browns)
2 tablespoons chopped fresh parsley
2 tablespoons canola oil
1/4 teaspoon ground turmeric
1/4 teaspoon freshly ground black pepper
Dash of ground red pepper
Cooking spray
5 tablespoons light sour cream (used fat-free)
Preheat oven to 400°.
Yield: 5 servings (serving size: 2 potato cakes and 1 tablespoon sour cream)
CALORIES 257 (29% from fat); FAT 8.2g (sat 1.5g,mono 3.9g,poly 2g); PROTEIN 6g; CHOLESTEROL 0.0mg; CALCIUM 39mg; SODIUM 405mg; FIBER 4.4g; IRON 2.3mg; CARBOHYDRATE 40.4g
Cooking Light, AUGUST 2007
Indian-Spiced Baked Potato Cakes
1 teaspoon canola oil
1/2 teaspoon mustard seeds (Dused ground mustard)
1/2 teaspoon cumin seeds (D used ground cumin)
1 teaspoon kosher salt
4 1/2 cups peeled shredded baking potato (about 2 pounds) (D used frozen hash browns)
2 tablespoons chopped fresh parsley
2 tablespoons canola oil
1/4 teaspoon ground turmeric
1/4 teaspoon freshly ground black pepper
Dash of ground red pepper
Cooking spray
5 tablespoons light sour cream (used fat-free)
Preheat oven to 400°.
Heat 1 teaspoon oil in a small skillet over medium heat. Add mustard and cumin seeds to pan; cook 2 minutes or until mustard seeds pop, stirring constantly. Remove from heat. Place spice mixture and salt in a mortar; crush seeds with pestle. Set aside.
Gently squeeze potato to remove excess moisture. Combine potato, spice mixture, parsley, 2 tablespoons oil, turmeric, and peppers in a large bowl. Divide mixture evenly into 10 (1/3 cup) portions; place on a baking sheet coated with cooking spray. Flatten to 1/2-inch thickness. Bake at 400° for 16 minutes or until golden. Turn over; bake an additional 5 minutes. Serve with sour cream.
Yield: 5 servings (serving size: 2 potato cakes and 1 tablespoon sour cream)
CALORIES 257 (29% from fat); FAT 8.2g (sat 1.5g,mono 3.9g,poly 2g); PROTEIN 6g; CHOLESTEROL 0.0mg; CALCIUM 39mg; SODIUM 405mg; FIBER 4.4g; IRON 2.3mg; CARBOHYDRATE 40.4g
Cooking Light, AUGUST 2007
Sunday, February 3, 2008
Clam Dip with Bacon
Made this today. Very easy to make. Will serve it with baby carrots and Fritos Scoops.
I thought it was a bit lemony. D said I needed to cut up the parsley better next time. Also I think I will add more horseradish and more Worcestershire. Definitely use chopped clams instead of minced (We bought a can of each). Bacon makes everything good.
Clam Dip with Bacon
10 tablespoon reduced-fat sour cream (I used FF)
10 tablespoon reduced-fat mayonnaise
1/4 cup fresh lemon juice (about 2 lemons)
2 tablespoons chopped green onions
2 tablespoons chopped fresh parsley
1 1/2 teaspoons prepared horseradish
3/4 teaspoon Worcestershire sauce
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 (6.5-ounce) cans chopped clams, drained
2 center-cut bacon slices, cooked and crumbled
Combine all ingredients in a medium bowl, stirring with a whisk; cover and chill at least 1 hour.
Yield: 16 servings (serving size: 2 tablespoons)CALORIES 47 (54% from fat); FAT 2.8g (sat 1.1g,mono 0.8g,poly 0.7g); PROTEIN 2.9g; CHOLESTEROL 10mg; CALCIUM 21mg; SODIUM 134mg; FIBER 0.1g; IRON 2.6mg; CARBOHYDRATE 2.7g
Cooking Light, JUNE 2007
I thought it was a bit lemony. D said I needed to cut up the parsley better next time. Also I think I will add more horseradish and more Worcestershire. Definitely use chopped clams instead of minced (We bought a can of each). Bacon makes everything good.
Clam Dip with Bacon
10 tablespoon reduced-fat sour cream (I used FF)
10 tablespoon reduced-fat mayonnaise
1/4 cup fresh lemon juice (about 2 lemons)
2 tablespoons chopped green onions
2 tablespoons chopped fresh parsley
1 1/2 teaspoons prepared horseradish
3/4 teaspoon Worcestershire sauce
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 (6.5-ounce) cans chopped clams, drained
2 center-cut bacon slices, cooked and crumbled
Combine all ingredients in a medium bowl, stirring with a whisk; cover and chill at least 1 hour.
Yield: 16 servings (serving size: 2 tablespoons)CALORIES 47 (54% from fat); FAT 2.8g (sat 1.1g,mono 0.8g,poly 0.7g); PROTEIN 2.9g; CHOLESTEROL 10mg; CALCIUM 21mg; SODIUM 134mg; FIBER 0.1g; IRON 2.6mg; CARBOHYDRATE 2.7g
Cooking Light, JUNE 2007
Saturday, February 2, 2008
Indonesian Duck Breast
Awesome. Moist. Very good. Definitely having again.
Weber Recipes
Indonesian Duck Breast
For the marinade:
3 to 4 tablespoons soy sauce
2 tablespoons honey
1 tablespoon sesame seeds, toasted
3 cloves of garlic, crushed
4 duck breasts, boned with skin on (couldn't find...used whole duck)
1/4 cup chicken broth
1 teaspoon hoisin sauce
1/2 tablespoon cornstarch
1 tablespoon sake wine
D added chili garlic sauce
In a small bowl, combine marinade ingredients and mix well. Place duck breasts in a resealable plastic bag; pour marinade over breasts and marinate in refrigerator for 24 hours, turning twice.
Remove breasts from marinade; reserve marinade.
Place breasts in center of cooking grate. Grill for 10 minutes or until juices run clear, turning once halfway through grilling time. Remove from grill. Cover and let rest for 5 minutes.
Meanwhile, in a small saucepan, combine chicken broth, hoisin sauce, and reserved marinade; bring to a boil. Reduce heat to a simmer. In a small bowl, whisk cornstarch and sake together to form a thin paste; whisk into sauce. Continue simmering until sauce is slightly thickened, about 1 to 2 minutes.
Slice duck breasts diagonally and arrange on individual plates or a large platter with the sauce.
Makes 4 servings. (I WeWa'd the sauces...it was 2 points). But we didn't use all the sauce, so I would only count it as 1 point.
Weber Recipes
Indonesian Duck Breast
For the marinade:
3 to 4 tablespoons soy sauce
2 tablespoons honey
1 tablespoon sesame seeds, toasted
3 cloves of garlic, crushed
4 duck breasts, boned with skin on (couldn't find...used whole duck)
1/4 cup chicken broth
1 teaspoon hoisin sauce
1/2 tablespoon cornstarch
1 tablespoon sake wine
D added chili garlic sauce
In a small bowl, combine marinade ingredients and mix well. Place duck breasts in a resealable plastic bag; pour marinade over breasts and marinate in refrigerator for 24 hours, turning twice.
Remove breasts from marinade; reserve marinade.
Place breasts in center of cooking grate. Grill for 10 minutes or until juices run clear, turning once halfway through grilling time. Remove from grill. Cover and let rest for 5 minutes.
Meanwhile, in a small saucepan, combine chicken broth, hoisin sauce, and reserved marinade; bring to a boil. Reduce heat to a simmer. In a small bowl, whisk cornstarch and sake together to form a thin paste; whisk into sauce. Continue simmering until sauce is slightly thickened, about 1 to 2 minutes.
Slice duck breasts diagonally and arrange on individual plates or a large platter with the sauce.
Makes 4 servings. (I WeWa'd the sauces...it was 2 points). But we didn't use all the sauce, so I would only count it as 1 point.
Wasabi Mashed Potatoes
These were easy and good. Cleared your sinuses (D put extra wasabi in).
Wasabi Mashed Potatoes
1 pound cubed peeled Yukon gold potato
1 tablespoon wasabi powder (dried Japanese horseradish)
2 teaspoons butter
1 (8-ounce) carton plain low-fat yogurt (used fat-free sour cream)
Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Return potato to pan. Add the remaining ingredients, and mash with a potato masher.
Yield: 5 servings (serving size: 1/2 cup)CALORIES 116 (19% from fat); FAT 2.5g (sat 1.5g,mono 0.7g,poly 0.2g); PROTEIN 4.4g; CHOLESTEROL 7mg; CALCIUM 93mg; SODIUM 109mg; FIBER 1.5g; IRON 0.8mg; CARBOHYDRATE 19.7g
Cooking Light, MARCH 2001
Wasabi Mashed Potatoes
1 pound cubed peeled Yukon gold potato
1 tablespoon wasabi powder (dried Japanese horseradish)
2 teaspoons butter
1 (8-ounce) carton plain low-fat yogurt (used fat-free sour cream)
Place potato in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 20 minutes or until tender; drain. Return potato to pan. Add the remaining ingredients, and mash with a potato masher.
Yield: 5 servings (serving size: 1/2 cup)CALORIES 116 (19% from fat); FAT 2.5g (sat 1.5g,mono 0.7g,poly 0.2g); PROTEIN 4.4g; CHOLESTEROL 7mg; CALCIUM 93mg; SODIUM 109mg; FIBER 1.5g; IRON 0.8mg; CARBOHYDRATE 19.7g
Cooking Light, MARCH 2001
Beer Cheese Muffins
Disappointed with these. A bit dry and dense. They needed an egg or butter.
Liked the dill taste though.
Beer Cheese Muffins
Source: CL Low Fat Low Calorie Q/E cookbook
Servings 1.5 dozen
Posted by Jillybean03 (Jill)
Date 8/23/04
Comments (Jill's)) These are good basic muffins with a little bit of cornmeal. You could play with the add-ins... I think chives, green chiles, jalapenos and/or garlic would make welcome additions/substitutions.
2 1/2 cups low-fat biscuit/baking mix
1/2 cup cornmeal
3 oz shredded reduced fat cheddar
1/2 cup (2 large) chopped green onions
2 tsp dry mustard 1 tsp dried dill weed
1 (12 oz) can light beer (al's note- I used heinekin...got to use it somehow)
Instructions
1. Combine first 6 ingredients; stir well. Add beer, stirring until dry ingredients are just moist.
2. Spoon batter evenly into muffin pans coated with cooking spray - about 2/3 full (I used a 2 T. measure). Bake at 375 for 25 minutes or until golden. Remove from pans immediately.
Per muffin: 94 cal; 2.2g fat; 3.1g protein; 15.3g carb; 0.4g fiber; 3mg cholesterol; 230 mg sodium
Liked the dill taste though.
Beer Cheese Muffins
Source: CL Low Fat Low Calorie Q/E cookbook
Servings 1.5 dozen
Posted by Jillybean03 (Jill)
Date 8/23/04
Comments (Jill's)) These are good basic muffins with a little bit of cornmeal. You could play with the add-ins... I think chives, green chiles, jalapenos and/or garlic would make welcome additions/substitutions.
2 1/2 cups low-fat biscuit/baking mix
1/2 cup cornmeal
3 oz shredded reduced fat cheddar
1/2 cup (2 large) chopped green onions
2 tsp dry mustard 1 tsp dried dill weed
1 (12 oz) can light beer (al's note- I used heinekin...got to use it somehow)
Instructions
1. Combine first 6 ingredients; stir well. Add beer, stirring until dry ingredients are just moist.
2. Spoon batter evenly into muffin pans coated with cooking spray - about 2/3 full (I used a 2 T. measure). Bake at 375 for 25 minutes or until golden. Remove from pans immediately.
Per muffin: 94 cal; 2.2g fat; 3.1g protein; 15.3g carb; 0.4g fiber; 3mg cholesterol; 230 mg sodium
Black Beans with Rice and Cheese
Another 5 star from CL, another eh from me. D made this. First, you don't mix everything together, so that is a minus. Second I thought it was bland.
We have so many better rice dishes than this one. Fiesta Rice pops out of my head as an example.
Black Beans and Rice with Cheese
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup water
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground coriander
1/4 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
1 cup hot cooked long-grain rice
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. Add water and next 7 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Place 1/4 cup rice on each of 4 plates; top with 1/2 cup bean mixture. Sprinkle each serving with 1 tablespoon cheese.
Yield: 4 servings (serving size: 1/4 cup rice, 1/2 cup bean mixture, and 1 tablespoon cheese)
CALORIES 158 (30% from fat); FAT 5.3g (sat 1.5g,mono 2.6g,poly 0.5g); PROTEIN 6.1g; CHOLESTEROL 5mg; CALCIUM 93mg; SODIUM 664mg; FIBER 4.1g; IRON 1.9mg; CARBOHYDRATE 24.6g
Cooking Light, OCTOBER 2005
We have so many better rice dishes than this one. Fiesta Rice pops out of my head as an example.
Black Beans and Rice with Cheese
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup water
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon ground coriander
1/4 teaspoon ground red pepper
1 (15-ounce) can black beans, rinsed and drained
1 cup hot cooked long-grain rice
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
Heat oil in a medium saucepan over medium heat. Add onion and bell pepper; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute. Add water and next 7 ingredients (through beans); bring to a boil. Cover, reduce heat, and simmer 10 minutes or until thoroughly heated. Place 1/4 cup rice on each of 4 plates; top with 1/2 cup bean mixture. Sprinkle each serving with 1 tablespoon cheese.
Yield: 4 servings (serving size: 1/4 cup rice, 1/2 cup bean mixture, and 1 tablespoon cheese)
CALORIES 158 (30% from fat); FAT 5.3g (sat 1.5g,mono 2.6g,poly 0.5g); PROTEIN 6.1g; CHOLESTEROL 5mg; CALCIUM 93mg; SODIUM 664mg; FIBER 4.1g; IRON 1.9mg; CARBOHYDRATE 24.6g
Cooking Light, OCTOBER 2005
Broccoli with Two-Cheese Sauce
I was disappointed with this dish (another one I made). First I don't like wasting food, so the onion and garlic mixture kind of ticked me off. Also lots of pans (3).
The taste was all right, and the it was easy. But I can be just as satisfied with Green Giant Broccoli in Cheese Sauce for the same amount of points.
Probably won't make again.
Broccoli with Two-Cheese Sauce
1 cup fat-free milk
1/2 cup sliced onion
2 garlic cloves, crushed
Dash of ground nutmeg
2 tablespoons all-purpose flour
1/3 cup (about 1 1/2 ounces) grated fresh Parmigiano-Reggiano cheese
1/3 cup (about 1 1/2 ounces) shredded reduced-fat Jarlsberg cheese
1/4 teaspoon salt
Dash of ground red pepper
6 cups broccoli spears
Combine first 4 ingredients in a small, heavy saucepan over medium heat. Heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat; let stand 15 minutes. Strain milk mixture through a sieve into a bowl, reserving milk. Discard solids.
Wipe pan clean with paper towels; add strained milk and flour to pan, stirring with a whisk. Return pan to medium heat; cook 2 minutes or until thick, stirring constantly with a whisk. Remove from heat. Add cheeses, salt, and pepper, stirring with a whisk until smooth. Keep warm.
Cook broccoli in boiling water 3 minutes or until crisp-tender; drain.
Top with cheese sauce; serve immediately.
Yield: 8 servings (serving size: 3/4 cup broccoli and about 2 1/2 tablespoons sauce)
CALORIES 67 (30% from fat); FAT 2.2g (sat 1.3g,mono 0.6g,poly 0.2g); PROTEIN 6.4g; CHOLESTEROL 6mg; CALCIUM 175mg; SODIUM 215mg; FIBER 1.8g; IRON 0.6mg; CARBOHYDRATE 6.4g
Cooking Light, JANUARY 2008
Brie-and-Caramelized Onion-Stuffed Chicken Breasts
First, this is not a quick recipe. It takes about an hour.
Second, it tasted good, but I wish it had more brie and less onions...perhaps this is why I'm on a diet though.
Third, D doesn't slit chicken and make pockets. He pounds out the chicken and rolls it, so that is what he did.
This recipe tasted good, but when we got home at 8 on Friday night, making this was a comedy. First because it took awhile, and second just because of all the steps. I'm not sure we'll have this again, just because of the time factor. (Update: D has said this is to stay on the list...he really liked it). We had with rosemary potato wedges and broccoli-and-2-cheese sauce.
Brie-and-Caramelized Onion-Stuffed Chicken Breasts
1 teaspoon olive oil, divided
1 1/2 cups sliced onion
4 garlic cloves, thinly sliced
2/3 cup dry white wine, divided
2 ounces Brie or Camembert cheese, rind removed and cut into small pieces (about 2 tablespoons)
1/8 teaspoon salt
1/8 teaspoon pepper
4 (4-ounce) skinned, boned chicken breast halves
2 tablespoons minced onion
1 tablespoon chopped fresh or 3/4 teaspoon dried rubbed sage
2 garlic cloves, minced
1 (10 1/2-ounce) can low-salt chicken broth
Sage sprigs (optional)
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add sliced onion; sauté 30 minutes or until golden brown. Add sliced garlic; sauté 5 minutes. Stir in 1/3 cup wine; cook 5 minutes or until liquid almost evaporates. Spoon onion mixture into a bowl; let cool. Stir in Brie, salt, and pepper.
Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff about 1 1/2 tablespoons of the onion mixture into each pocket.
Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm.
Add 1/3 cup wine, minced onion, sage, and minced garlic to skillet. Cook over medium-high heat for 2 minutes. Stir in broth. Bring to a boil, and cook 7 minutes or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh sage, if desired.
Yield: 4 servings (serving size: 1 chicken breast half and 3 tablespoons sauce)
CALORIES 220 (29% from fat); FAT 7.1g (sat 3.2g,mono 2.5g,poly 0.7g); PROTEIN 30.8g; CHOLESTEROL 80mg; CALCIUM 62mg; SODIUM 263mg; FIBER 1g; IRON 1.6mg; CARBOHYDRATE 7.1g
Cooking Light, MAY 1997
Second, it tasted good, but I wish it had more brie and less onions...perhaps this is why I'm on a diet though.
Third, D doesn't slit chicken and make pockets. He pounds out the chicken and rolls it, so that is what he did.
This recipe tasted good, but when we got home at 8 on Friday night, making this was a comedy. First because it took awhile, and second just because of all the steps. I'm not sure we'll have this again, just because of the time factor. (Update: D has said this is to stay on the list...he really liked it). We had with rosemary potato wedges and broccoli-and-2-cheese sauce.
Brie-and-Caramelized Onion-Stuffed Chicken Breasts
1 teaspoon olive oil, divided
1 1/2 cups sliced onion
4 garlic cloves, thinly sliced
2/3 cup dry white wine, divided
2 ounces Brie or Camembert cheese, rind removed and cut into small pieces (about 2 tablespoons)
1/8 teaspoon salt
1/8 teaspoon pepper
4 (4-ounce) skinned, boned chicken breast halves
2 tablespoons minced onion
1 tablespoon chopped fresh or 3/4 teaspoon dried rubbed sage
2 garlic cloves, minced
1 (10 1/2-ounce) can low-salt chicken broth
Sage sprigs (optional)
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add sliced onion; sauté 30 minutes or until golden brown. Add sliced garlic; sauté 5 minutes. Stir in 1/3 cup wine; cook 5 minutes or until liquid almost evaporates. Spoon onion mixture into a bowl; let cool. Stir in Brie, salt, and pepper.
Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff about 1 1/2 tablespoons of the onion mixture into each pocket.
Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm.
Add 1/3 cup wine, minced onion, sage, and minced garlic to skillet. Cook over medium-high heat for 2 minutes. Stir in broth. Bring to a boil, and cook 7 minutes or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh sage, if desired.
Yield: 4 servings (serving size: 1 chicken breast half and 3 tablespoons sauce)
CALORIES 220 (29% from fat); FAT 7.1g (sat 3.2g,mono 2.5g,poly 0.7g); PROTEIN 30.8g; CHOLESTEROL 80mg; CALCIUM 62mg; SODIUM 263mg; FIBER 1g; IRON 1.6mg; CARBOHYDRATE 7.1g
Cooking Light, MAY 1997
Rosemary Potato Wedges
I made these. First, if you find 5 red potatoes that weigh 1.75#s let me know. I found that it was closer to 15. So my wedges were smaller. Other than that, this recipe was pretty easy. It probably would taste good with ketchup (I eat all french fry-like recipes with ketchup) but I just didn't this time. Will make again.
5 red potatoes (about 1 3/4 pounds)
1 tablespoon olive oil
1 teaspoon dried rosemary (I used 1.5 TBSP Fresh)
1/4 teaspoon salt (I used 1/2 tsp Kosher salt)
1/4 teaspoon pepper
Preheat oven to 450°.
Cut each potato lengthwise into 6 wedges. Pat dry with paper towels; place in an 11 x 7-inch baking dish (I put on a cookie sheet...forgot to use PAM, don't forget to use PAM). Drizzle with oil. Sprinkle with rosemary and remaining ingredients; toss well.Bake at 450° for 30 minutes or until tender, stirring occasionally.
Yield: 6 servings (serving size: 5 wedges)CALORIES 119 (18% from fat); FAT 2.4g (sat 0.3g,mono 1.7g,poly 0.2g); PROTEIN 2.9g; CHOLESTEROL 0.0mg; CALCIUM 20mg; SODIUM 107mg; FIBER 2.4g; IRON 1.8mg; CARBOHYDRATE 22.1g
Cooking Light, NOVEMBER 1997