Balsamic Chicken

A good dish to use up vegetables in--toss in zucchini, asparagus etc.

Yield: 2 servings (serving size: 1 chicken breast half, 1 cup bell pepper mixture, and 1/2 cup rice)

Ingredients

• 1 teaspoon olive oil
• 3/4 cup coarsely chopped onion
• 4 garlic cloves, sliced
• 2 (4-ounce) skinless, boneless chicken breast halves
• 1 cup sliced green bell pepper
• 1/2 cup balsamic vinegar
• 1/4 cup sliced mushrooms
• 1 teaspoon dried Italian seasoning
• 1 (14 1/2-ounce) can diced tomatoes, undrained
• 1 cup hot cooked long-grain rice

Preparation

Heat the oil in a large skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Add chicken; cook 4 minutes on each side or until browned. Add bell pepper and next 4 ingredients (bell pepper through tomatoes). Reduce heat to medium-low; cook 20 minutes or until chicken is done. Serve over rice.

Nutritional Information

Calories: 376 (10% from fat)

Cooking Light, OCTOBER 2001

Lemon Garlic Fish with Spinach

Prep Time: 5 minutes
Cook Time: 21 minutes
Yield: Serves 4

Ingredients

• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• Salt and pepper
• 1 small onion, chopped
• Fresh Spinach 2 (16 oz packages
  
• 4 flounder fillets (about 6 oz. each) (OR use Cod; or Orange Roughy)
  
• Zest of 1/2 lemon, optional

Preparation

1. Preheat oven to 425. In a small bowl, combine 3 Tbsp. olive oil, lemon juice and garlic; season with salt and pepper.

2. Warm remaining oil in a cast iron skillet over medium-high heat. Sauté onion until softened, 3 minutes.

Brown fish 3 minutes (or until crust releases). Turn fish, add garlic & lemon juice and place skillet in preheated oven for 8-10 minutes.

3. Bring 1-2 inches of water to boil in a pasta kettle. Place spinach in pan, cover and turn heat off. let spinach set 3-5 minutes to wilt/steam.

4. Divide spinach among 4 plates. Place fish on spinach bed and serve hot, topped with lemon zest, if desired.

Nutritional Information

Calories: 315

Marinara Magnifico

This is a 4-star sauce--excellent!

Dry red wine intensifies the well-blended flavors in this lusciously seasoned tomato sauce--magnifico!Serve over your favorite pasta.

Yield: 9 cups (serving size: 1 cup)

Ingredients

• 1 tablespoon olive oil
• 6 cups chopped onion (about 3 medium)
• 1 tablespoon sugar
• 1/2 cup dry red wine
• 1 tablespoon extravirgin olive oil
• 2 teaspoons dried oregano
• 1 teaspoon salt
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried marjoram
• 1/2 teaspoon dried basil
• 1/2 teaspoon freshly ground black pepper
• 1/4 teaspoon crushed red pepper
• 6 garlic cloves, crushed
• 2 (28-ounce) cans crushed tomatoes, undrained
• 2 (14.5-ounce) cans diced tomatoes, undrained
• 2 (6-ounce) cans tomato paste

Preparation

Heat oil in a Dutch oven over medium heat; add onion and sugar. Cook 30 minutes or until golden, stirring occasionally. Stir in wine; cook 1 minute. Add remaining ingredients; bring to a boil. Reduce heat, and simmer 3 hours, stirring occasionally.

Nutritional Information

Calories:

169 (20% from fat)

Cooking Light, AUGUST 2004