Cajun Quiche in a Rice Crust

D made this. He said it was really easy. We both liked the rice crust but thought the "inside" was a bit bland. It needs spice. Portion size was nice

We had with spinach/mushroom salad.

Cajun Quiche in a Rice Crust

If you don't have cooked rice on hand, use boil-in-a-bag rice (such as Success Rice) and follow the microwave directions. Cool the rice slightly before adding egg. Total time: 45 minutes.

Crust:
2 cups cooked long-grain white rice, cooled
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt
1 large egg
Cooking spray
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Filling:
1/2 cup prechopped onion
1/2 cup prechopped celery
1/2 cup prechopped red bell pepper
1 teaspoon bottled minced garlic
3 ounces andouille sausage or kielbasa, chopped (about 2/3 cup)
3/4 cup egg substitute
1/4 cup plain fat-free yogurt
1/4 teaspoon salt
1/4 teaspoon hot pepper sauce (such as Tabasco)
2 large egg whites
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese

Preheat oven to 375°.

To prepare crust, combine rice, garlic powder, onion powder, 1/2 teaspoon salt, and 1 egg. Spread mixture into the bottom and up sides of a 9-inch pie plate coated with cooking spray. Sprinkle bottom of crust evenly with 1/4 cup shredded cheddar cheese.

To prepare filling, heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and the next 4 ingredients (through sausage); sauté 5 minutes. Spoon mixture evenly into prepared rice crust. Combine the egg substitute, fat-free yogurt, salt, hot pepper sauce, and egg whites; stir with a whisk until well blended. Pour egg substitute mixture over sausage mixture. Sprinkle with 1/4 cup shredded cheddar cheese. Bake at 375° for 30 minutes or until the center is set. Let stand 5 minutes before serving.

Yield: 4 servings (serving size: 1 wedge)

CALORIES 291 (32% from fat); FAT 10.3g (sat 4.5g,mono 3.7g,poly 1.6g); IRON 2.8mg; CHOLESTEROL 79mg; CALCIUM 181mg; CARBOHYDRATE 29.4g; SODIUM 623mg; PROTEIN 19.5g; FIBER 0.9g

Cooking Light, JANUARY 2006

Oven-Roasted Green Beans

This should be one of those "duh" recipes. However, D grew up hating green beans and I grew up thinking they were from a can, and we both only knew how to make them by boiling them to death. We first had these one Thanksgiving.

If you half the recipe and say it is 4 servings, it comes out to 1 point apiece.

Last night we had them with Chicken with Brie, Red Peppers and Green Onions.

Oven-Roasted Green Beans

Photo by ALB

This easy side dish adds color to the meal, and you can roast it at the last minute while you finish setting the table.

2 pounds green beans, trimmed
4 teaspoons extravirgin olive oil
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Preheat oven to 425°.
Place a jelly-roll pan in oven for 10 minutes. Place beans in a large bowl. Drizzle with oil; sprinkle with salt and pepper. Toss well to coat. Arrange green bean mixture in a single layer on preheated baking sheet. Bake at 425° for 8 minutes or until crisp-tender.
Yield: 12 servings (serving size: about 2/3 cup)

CALORIES 37 (39% from fat); FAT 1.6g (sat 0.2g,mono 1.1g,poly 0.2g); IRON 0.8mg; CHOLESTEROL 0.0mg; CALCIUM 29mg; CARBOHYDRATE 5.5g; SODIUM 196mg; PROTEIN 1.4g; FIBER 2.6g

Cooking Light, NOVEMBER 2005

Southwest Vegetable Saute

I made this. I adapted it from Betty Crocker (I didn't use pattypan squash).
Servings were really big.

Southwest Vegetable Saute

main meals
POINTS® Value: 2
Servings: 4
Level of Difficulty: Easy

Ingredients
1/4 cup Country Crock Margarine with calcium
1 cup onion(s)
5 clove garlic clove(s), finely chopped
1 medium zucchini
2 small yellow summer squash
2 cup chayote fruit
1 large sweet red pepper(s)
1 tsp table salt
1/2 tsp red pepper flakes

Instructions
Melt Margarine in pan over medium-high heat.
Add onion and garlic and cook until onion is tender.
Add everything else until the veggies are crisp tender.

Skillet Fillets with Cilantro Butter

These were very easy. A little bit on the plain side. But good for the day before you weigh in.
We had with rice and Southwest Vegetable Saute.

Skillet Fillets with Cilantro Butter

Any mild white fish such as cod, flounder, or orange roughy would also be delicious in place of tilapia. Serve these brightly flavored fillets with sautéed spinach or a green salad

1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
1/8 teaspoon salt

Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.

Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish.

Yield: 4 servings (serving size: 1 fillet and about 2 teaspoons cilantro butter)

CALORIES 194 (32% from fat); FAT 6.9g (sat 3.1g,mono 2.5g,poly 0.6g); IRON 0.7mg; CHOLESTEROL 88mg; CALCIUM 32mg; CARBOHYDRATE 1.2g; SODIUM 354mg; PROTEIN 30.5g; FIBER 0.2g

Cooking Light, JANUARY 2006

Creamy Seafood-Parmesan Pasta

This is from a CL Cookbook...Something about being fast or meals in minutes. I made it. It is 7 points.
I like it a lot. We had with a Caesar Salad.

Creamy Seafood-Parmesan Pasta

6 oz uncooked egg noodles
Cooking Spray
8 oz Sea Scallops (the little ones)
1/2 lb. Shrimp, peeled and deveined
2 cloves of garlic (I used 4)
1 tsp Old Bay (I used 2)
1/2 C fat-free half and half (I used 2% milk)
2 TBSP Brummel and Brown (I used Country Crock)
1/2 C green onions
1/4 C parmesan cheese

1. Cook noodles according to directions.

2. In large pan, spray Pam and heat.

3. Pat dry the scallops. Dump the scallops, shrimp, Old Bay and garlic in pan and cook until done, about 5 minutes., stirring often. Add the half and half, the Brummel and Brown, and the green onions. Stir until the "butter" is melted.

4. Drain the noodles, and add them and the cheese to the pan. Mix everything together.

Serving Size: 1.25 C
7 points

Linguine with Garlicky Clams and Peas

This was ok. We still like the Red Sauced Clam Pasta thing better. This was light, and left me wanting more, even though I was full.

Had with a spinach salad.

Linguine with Garlicky Clams and Peas

Fresh linguine from the supermarket's refrigerated section cooks quickly, so this dish comes together in a flash. Crusty bread and a tossed green salad will round out the meal.

1 (9-ounce) package fresh linguine (we used dry linguine)
2 tablespoons olive oil
1 1/2 teaspoons bottled minced garlic
3 (6 1/2-ounce) cans chopped clams, undrained
1 cup organic vegetable broth (such as Swanson Certified Organic)
1/4 cup dry white wine
1/4 teaspoon crushed red pepper
1 cup frozen green peas
1/2 cup (2 ounces) preshredded Parmesan cheese
2 tablespoons chopped fresh basil

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

Heat oil in a large nonstick skillet over medium-high heat. Add garlic to pan; sauté 1 minute. Drain clams, reserving clams and 1/2 cup juice. Add reserved clam juice, broth, wine, and pepper to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Add clams and peas to pan; cook 2 minutes or until thoroughly heated. Add pasta to pan; toss well. Sprinkle with cheese and basil.

Yield: 4 servings (serving size: 1 1/2 cups pasta mixture, 2 tablespoons cheese, and 1 1/2 teaspoons basil)

CALORIES 368 (29% from fat); FAT 11.9g (sat 3g,mono 6.9g,poly 0.9g); IRON 1.9mg; CHOLESTEROL 24mg; CALCIUM 166mg; CARBOHYDRATE 46.5g; SODIUM 961mg; PROTEIN 19.8g; FIBER 4.3g

Cooking Light, JUNE 2007

Shrimp Diablo

OK, I really liked the taste of this. Spicy! D said it was easy to make.
Changes we would make...Add another can of tomatoes, as it was not really saucy...use little shrimp so we would get it in each bite.
Good size portion.
We had with Caesar Salad.

Shrimp Diablo

Crushed red pepper and chili paste with garlic add heat to the saucy shrimp.

8 ounces uncooked angel hair pasta
2 teaspoons vegetable oil
1 pound peeled and deveined large shrimp
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon bottled minced garlic
1 1/2 tablespoons chile paste with garlic
1 teaspoon ground cumin
1 (14.5-ounce) can diced tomatoes, undrained
1/2 cup chopped fresh parsley
1/2 teaspoon crushed red pepper

Cook pasta according to package directions, omitting salt and fat.

While pasta cooks, heat oil in a large nonstick skillet over medium-high heat. Sprinkle shrimp with salt and black pepper. Add the shrimp to pan, and cook 1 minute on each side or until done. Remove shrimp from pan.

Add garlic to pan; sauté 1 minute. Add chile paste, scraping pan to loosen browned bits. Add cumin and tomatoes; simmer 10 minutes, stirring occasionally. Remove pan from heat. Stir in shrimp, parsley, and red pepper. Toss with pasta.

Yield: 4 servings (serving size: 2 cups)

CALORIES 332 (15% from fat); FAT 5.5g (sat 0.7g,mono 0.8g,poly 2.1g); IRON 5.3mg; CHOLESTEROL 172mg; CALCIUM 95mg; CARBOHYDRATE 40g; SODIUM 933mg; PROTEIN 31.4g; FIBER 3.2g

Cooking Light, JUNE 2003

Spicy Southwestern Chicken Sandwiches

Yum! This was a good spicy chicken salad. I liked all the different tastes, of chipotles, peppers, and cilantro.

We had with Elote.

Spicy Southwestern Chicken Sandwiches

Rich, buttery avocado and sweet roasted red bell pepper balance the spiciness from the chipotles in this flavorful sandwich.

1/4 cup reduced-fat mayonnaise
1 tablespoon fresh lime juice
1 teaspoon finely chopped fresh cilantro (D used 1/4 Cup)
1 teaspoon adobo sauce
1/2 teaspoon chopped chipotle chile, canned in adobo sauce
2 garlic cloves, minced
4 cups shredded cooked chicken breast (about 3/4 pound) (D used 3 Cups)
1/4 cup chopped red bell pepper
1/4 cup chopped avocado
8 (1-ounce) slices sourdough bread, toasted
8 (1/8-inch-thick) slices tomato
4 romaine lettuce leaves (we didn't have lettuce)

Combine first 6 ingredients in a large bowl. Stir in chicken, pepper, and avocado. Divide chicken mixture evenly among 4 bread slices; top each with 2 tomato slices and 1 lettuce leaf. Cover with remaining 4 bread slices.

Yield: 4 servings (serving size: 1 sandwich)

CALORIES 347 (22% from fat); FAT 8.4g (sat 2g,mono 3.1g,poly 2.4g); IRON 2.6mg; CHOLESTEROL 72mg; CALCIUM 61mg; CARBOHYDRATE 33.9g; SODIUM 555mg; PROTEIN 31.8g; FIBER 2.7g

Cooking Light, JULY 2007

Spicy Potato Wedges

Well, D finally agreed with me that CL's potato recipes always don't turn out right, so we had these, but bought Simply Potatoes Red Potato Wedges instead of the Yukon. (You can get these next to the eggs at Kroger).

They were really good. It might be because we didn't alter the spices in the recipe, but used only 1 bag of potatoes. Also we didn't use the oil, because D cooked it in a pan with Pam.

Spicy Potato Wedges

This simple side dish is mostly hands-off, which lets you cook other dishes on the stovetop at the same time.

2 1/2 pounds Yukon gold potatoes, each cut lengthwise into 8 wedges
1 1/2 tablespoons canola oil
1/2 teaspoon kosher salt
1/2 teaspoon garlic powder
1/4 teaspoon ground red pepper
Cooking spray

Preheat oven to 425°.

Combine potatoes and oil in a large bowl, tossing well to coat. Combine salt, garlic powder, and pepper in a small bowl. Sprinkle salt mixture over potatoes, tossing well to coat. Arrange potatoes in a single layer on 2 baking sheets coated with cooking spray. Bake at 425° for 25 minutes. Turn potato wedges over, and rotate pans; bake an additional 20 minutes or until golden brown.

Yield: 6 servings (serving size: about 6 ounces potato wedges)

CALORIES 164 (20% from fat); FAT 3.7g (sat 0.3g,mono 2.1g,poly 1.1g); IRON 1mg; CHOLESTEROL 0.0mg; CALCIUM 17mg; CARBOHYDRATE 29.9g; SODIUM 168mg; PROTEIN 3.2g; FIBER 4.6g

Cooking Light, SEPTEMBER 2007

Cumin-Dusted Chicken Breasts with Guacamole Sauce

Yum! I love this. Be sure to pack the extra guacamole sauce is a separate container, so you heat the chicken up with out heating up the sauce. We had with fiesta rice.

Cumin-Dusted Chicken Breasts with Guacamole Sauce

Base your meal on a speedy, well-seasoned main dish, and dinner is a breeze. This flavorful entrée calls for a simple side dish; try a green salad and yellow rice or canned black beans.

Sauce:
1/4 cup finely chopped green onions
1/4 cup finely chopped parsley
1/4 cup fat-free sour cream
2 tablespoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon ground cumin
1/8 teaspoon ground red pepper
1 ripe peeled avocado, seeded and coarsely mashed

Chicken:
2 tablespoons brown sugar
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray

To prepare sauce, combine first 8 ingredients; set aside.

Preheat oven to 400°.

To prepare chicken, combine sugar, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/2 teaspoon black pepper; sprinkle evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 400° for 10 minutes or until done. Serve chicken with sauce.

Yield: 4 servings (serving size: 1 breast half and about 3 tablespoons sauce)

CALORIES 301 (27% from fat); FAT 9g (sat 1.5g,mono 4.8g,poly 1.3g); IRON 2.1mg; CHOLESTEROL 101mg; CALCIUM 76mg; CARBOHYDRATE 12.5g; SODIUM 575mg; PROTEIN 41.6g; FIBER 3.6g

Cooking Light, JANUARY 2007

Fiesta Rice

This is one of my favorite rice recipes. It just is time-consuming.

Fiesta Rice

"This rice complements any Mexican meal, especially enchiladas. The roasted corn is delicious, and the nuttiness of the brown rice enhances the flavor." --Maro Desjardins, Tulsa, OK

2 teaspoons olive oil
1 (10-ounce) package frozen whole-kernel corn, thawed
1 tablespoon butter
1 cup chopped green onions
1 1/2 cups uncooked brown rice
1 teaspoon ground cumin
1 teaspoon minced garlic
2 cups fat-free, less-sodium chicken broth
1/8 teaspoon freshly ground black pepper
Dash of salt
1 (14.5-ounce) can diced tomatoes with chiles, undrained (we use a 10 oz can of Rotel)
1 (15-ounce) can black beans, rinsed and drained
1/2 cup chopped fresh cilantro
1 tablespoon fresh lime juice

Heat oil in a medium saucepan over medium-high heat. Add corn to pan; cook 10 minutes or until corn starts to brown, stirring occasionally. Remove from pan. Set aside.

Melt butter in pan. Add onions; sauté 5 minutes or until tender. Stir in rice, cumin, and garlic; cook 1 minute. Add chicken broth, black pepper, salt, and diced tomatoes to pan; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally. Remove from heat; stir in reserved corn and beans. Cover and let stand 10 minutes. Stir in cilantro and juice.

Yield: 8 servings (serving size: 1 cup)

CALORIES 226 (16% from fat); FAT 3.9g (sat 1.3g,mono 1.7g,poly 0.7g); IRON 2.1mg; CHOLESTEROL 4mg; CALCIUM 52mg; CARBOHYDRATE 43.5g; SODIUM 354mg; PROTEIN 6.6g; FIBER 4.9g

Cooking Light, MAY 2007

Steak Frites with Shallot Pan Reduction

D didn't believe me to use Ore-Ida, so he made the fries from scratch. These were better than usual, but still on the soggy side. We used a different type of steak and D didn't care for it (it was well done bc it cooked so fast). Anyway, I liked it. Compared to Richard Blais's version when he was at One Midtown Kitchen (and we all know how much I like, I mean loathe him), this rocked. And I didn't have to pay $30 for French Fries.

Steak Frites with Shallot Pan Reduction

Many CookingLight.com users crave hearty meals, and our take on the classic French bistro dish satisfies. You can add a side of sautéed spinach to round out the plate for a company-worthy supper.

1 3/4 pounds baking potatoes (about 2 large potatoes), peeled and cut into 1/2-inch sticks
Cooking spray
3/4 teaspoon kosher salt, divided
2 teaspoons chopped fresh thyme, divided
1 pound boneless sirloin steak, trimmed
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons finely chopped shallots
2 tablespoons brandy
3/4 cup less-sodium beef broth
1 tablespoon Dijon mustard
1 1/2 teaspoons butter

1. Position 1 oven rack on the highest setting. Position another rack on the lowest setting.

2. Preheat oven to 450°.

3. Arrange potatoes in a single layer on baking sheets. Coat with cooking spray; sprinkle with 1/4 teaspoon kosher salt. Bake at 450° for 40 minutes or until golden brown, stirring potatoes and rotating pans halfway through. Toss potatoes with 1 teaspoon thyme.

4. Heat a 12-inch heavy nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle both sides of steak with 1/4 teaspoon kosher salt and 1/4 teaspoon black pepper. Add steak to pan; sauté 3 minutes on each side or until desired degree of doneness. Remove from pan; keep steak warm.

5. Add shallots to pan; sauté 2 minutes. Add brandy; bring to a boil, scraping pan to loosen browned bits. Add beef broth, Dijon mustard, and remaining 1 teaspoon thyme; bring to a boil. Cook until reduced to 2/3 cup (about 3 minutes). Add remaining 1/4 teaspoon kosher salt and remaining 1/4 teaspoon black pepper. Add butter, stirring with a whisk.

6. Slice steak. Serve with shallot pan reduction sauce and potatoes.

Wine note: This classic dish deserves its classic match: cabernet sauvignon. If price is no object, opt for a top red Bordeaux from France. But to stay under $30, a rich, full-bodied cabernet from California will do the trick. The Geyser Peak Cabernet Sauvignon 2005 is a steal at just $18. —Karen MacNeil

Yield: 4 servings (serving size: 3 ounces steak, about 3 tablespoons sauce, and about 8 frites)

CALORIES 347 (18% from fat); FAT 6.8g (sat 2.7g,mono 2.4g,poly 0.4g); IRON 4.9mg; CHOLESTEROL 73mg; CALCIUM 39mg; CARBOHYDRATE 37.7g; SODIUM 612mg; PROTEIN 28.9g; FIBER 2.7g

Cooking Light, SEPTEMBER 2008

Spicy Basque-Style Chicken

D said this was easy, but that was the only good thing about it. We didn't use the olives. But I don't know...the Rotel doesn't usually taste like stewed tomatoes to me and that's all this tasted like. We aren't having again.

Spicy Basque-Style Chicken

Smoked paprika is a traditional ingredient in Spanish cuisine. Serve this dish with saffron rice to soak up the tasty sauce.

1 teaspoon smoked paprika
1/4 teaspoon black pepper
1 pound skinless, boneless chicken breast tenders
2 teaspoons olive oil
2 teaspoons bottled minced garlic
1/4 cup sliced green olives
2 (10-ounce) cans diced tomatoes and green chiles, undrained
1/4 cup finely chopped prosciutto
2 tablespoons chopped fresh parsley

Combine paprika and pepper; sprinkle evenly over chicken. Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes. Add garlic to pan; cook 30 seconds. Turn chicken over. Add olives and tomatoes to pan; bring to a boil. Reduce heat, and simmer 6 minutes.

Remove chicken from pan. Increase heat to medium-high; cook 2 minutes, stirring occasionally. Sprinkle with prosciutto and parsley.

Yield: 4 servings (serving size: 3 ounces chicken, about 1/2 cup sauce, 1 tablespoon prosciutto, and 1 1/2 teaspoons parsley)

CALORIES 264 (31% from fat); FAT 9g (sat 1.6g,mono 4g,poly 2.2g); IRON 1.4mg; CHOLESTEROL 94mg; CALCIUM 92mg; CARBOHYDRATE 8g; SODIUM 876mg; PROTEIN 36.2g; FIBER 0.3g

Cooking Light, JUNE 2007

Szechuan Pork

Wow! This was terrific! It had a good balance of spicy and sweet. Typically we add chili garlic sauce to everything, regardless if the recipe already has it in there. The amount it called for was good though. More hot than sweet. Definitely having again.

We used wheat noodles, sinc I couldn't find soba, fresh ginger (not bottled), green pepper (cheaper than a red), and no green onions (disappeared between the grocery register and our house).

Szechuan Pork

Photo by ALB (with extra green beans)

Ingredients
6 ounces soba (buckwheat) noodles, uncooked
2 teaspoons dark sesame oil
1 (1-pound) pork tenderloin, trimmed and cut into 2-inch strips
1 tablespoon chili garlic sauce (such as Lee Kum Kee)
1 teaspoon bottled ground fresh ginger (such as Spice World)
3/4 cup red bell pepper strips (about 1 small pepper)
1/4 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons low-sodium soy sauce
1 tablespoon peanut butter
3/4 cup (2-inch) diagonally cut green onions (about 4 green onions)
Added 1/2 pound green beans

Preparation 1. Cook noodles according to package directions. Drain and rinse with cold water; drain.
2. Heat oil in a large nonstick skillet over medium-high heat. Add pork, chili garlic sauce, and ginger to pan; stir-fry for2 minutes. Add bell pepper to pan; stir-fry 2 minutes. Add broth, soy sauce, and peanut butter to pan. Reduce heat to low; cook for 1 minute or until sauce is slightly thick. Stir in onions. Serve over noodles.

Yield: 4 servings (serving size: 1 cup pork mixture and 1/2 cup noodles)

Nutritional Information
CALORIES 338 (23% from fat); FAT 8.6g (sat 2.2g,mono 3.5g,poly 1.9g); IRON 2.9mg; CHOLESTEROL 63mg; CALCIUM 40mg; CARBOHYDRATE 36.8g; SODIUM 693mg; PROTEIN 30.4g; FIBER 1.7g

Cooking Light, JUNE 2008

Spicy Peanut Chicken over Rice

Well this wasn't what I was expecting. D and I both thought it was missing something. D said it was easy to make and that he doubled the curry. I'm not familiar with Inidan Cooking but it needed "something." So we will play with cardamon, garam masala, more curry and red pepper.
But I would try it again.

Spicy Peanut Chicken over Rice

This makes enough to freeze leftovers, which keep for up to a month. Spoon single servings into airtight containers; thaw overnight in the refrigerator, and reheat in a saucepan. You can increase the crushed red pepper, if you like; a dollop of yogurt on top balances the spiciness. —Mary Cutrufello, Austin, TX

1 tablespoon peanut oil
1 cup chopped onion (about 1 medium)
1 1/2 tablespoons minced garlic (about 4 cloves)
2 1/2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
1/3 cup chunky peanut butter
1 1/2 teaspoons curry powder
1 teaspoon salt
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 (6-ounce) can tomato paste
3 cups chopped plum tomato (about 6 tomatoes)
2 (14-ounce) cans fat-free, less-sodium chicken broth
8 cups hot cooked brown rice
3/4 cup 2% Greek-style yogurt (such as Fage)

1. Heat oil in a Dutch oven over medium heat. Add onion and garlic to pan; cook 5 minutes or until tender, stirring frequently. Add chicken to pan; cook 4 minutes or until chicken is done, stirring frequently. Stir in peanut butter and next 5 ingredients (through tomato paste); cook 1 minute. Add tomato and broth to pan; bring to a boil. Reduce heat, and simmer 30 minutes or until slightly thickened, stirring occasionally. Serve chicken mixture over rice; top each serving with yogurt.

Yield: 12 servings (serving size: 3/4 cup chicken mixture, 2/3 cup brown rice, and 1 tablespoon yogurt)

CALORIES 340 (20% from fat); FAT 7.6g (sat 1.6g,mono 3.1g,poly 2.2g); IRON 2.1mg; CHOLESTEROL 56mg; CALCIUM 59mg; CARBOHYDRATE 38g; SODIUM 523mg; PROTEIN 30g; FIBER 4.6g

Cooking Light, AUGUST 2008

Grilled Chicken and Pesto Farfalle

We both liked this but it made a lot!! We only used 1 pt of tomatoes because of the price, and D doesn't like tomatoes. Thought it would be good with mushrooms. D said to make it in a Dutch Oven, because it made so much. We also didn't use the 1/2 C of basil, because I forgot to put it on the grocery list. D added some dried to the dish.

Grilled Chicken and Pesto Farfalle

This dish comes together quickly if one person grills chicken while another cooks the pasta and sauce. Garnish with basil sprigs, if desired. If you serve wine, a chardonnay complements the creamy sauce.

1 3/4 pounds skinless, boneless chicken breast halves
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
Cooking spray
20 ounces uncooked farfalle (bow tie pasta)
1 tablespoon butter
3 garlic cloves, minced
1 1/2 cups 1% low-fat milk, divided
2 tablespoons all-purpose flour
1 (3.5-ounce) jar commercial pesto (about 1/3 cup)
3/4 cup half-and-half
2 cups (8 ounces) shredded fresh Parmesan cheese, divided
4 cups halved grape tomatoes (about 2 pints)
1/2 cup chopped fresh basil

1. Prepare grill to medium-high heat.

2. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place chicken on grill rack coated with cooking spray; grill 10 minutes or until done, turning after 6 minutes. Remove from grill; let stand 5 minutes. Cut chicken into 1/2-inch pieces; keep warm.

3. Cook pasta according to package directions, omitting salt and fat. Drain in colander over a bowl, reserving 1/4 cup cooking liquid. Place pasta in large bowl.

4. Heat butter in a medium saucepan over medium heat. Add garlic to pan; cook 1 minute, stirring occasionally. Combine 1/2 cup milk and flour in a small bowl, stirring with a whisk. Add milk mixture to pan, stirring constantly with a whisk. Stir in pesto. Gradually add remaining 1 cup milk and half-and-half, stirring constantly with a whisk. Cook 8 minutes or until sauce thickens, stirring frequently. Add 1/4 cup reserved cooking liquid, remaining 3/4 teaspoon salt, remaining 1/2 teaspoon pepper, and 1 cup cheese; stir until cheese melts.

5. Add chicken and sauce to pasta, tossing well to coat. Add tomatoes and basil; toss gently. Sprinkle with remaining 1 cup cheese. Serve immediately.

Yield: 10 servings (serving size: 2 cups pasta and about 1 1/2 tablespoons cheese)

CALORIES 508 (30% from fat); FAT 16.7g (sat 7.7g,mono 6.5g,poly 1.1g); IRON 3.5mg; CHOLESTEROL 81mg; CALCIUM 397mg; CARBOHYDRATE 50.7g; SODIUM 781mg; PROTEIN 38.3g; FIBER 2.9g

Cooking Light, SEPTEMBER 2008