Corn and Quinoa Casserole with Roasted Vegetables

Canyon Ranch Cooking "
Copyright:
" 1998 Canyon Ranch, Inc.
Recipe By :Jeanne Jones
Serving Size : 4

1/4 cup quinoa -- plus 2 T, rinsed and drained
1/2 teaspoon olive oil -- plus 1 teaspoon, divided use
1 tablespoon chopped shallots
1 tablespoon chopped carrots
1 tablespoon chopped leeks
1 tablespoon chopped celery
2 cups cooked corn kernels -- divided use
2/3 cup soy milk
8 slices eggplant -- (1/2 inch thick)
4 whole scallions
1/4 cup finely chopped parsley
chili powder

For a more colorful presentation, thickened carrot juice may be spooned on the
plates. For carrot juice, combine 3/4 CUP of juice with 1/4 teaspoon of
cornstarch in a small saucepan and mix well. Place over medium heat and bring to
a boil, stirring constantly until thickened, about 2 minutes.

1. Preheat oven to 350F.

2. Sprinkle the drained quinoa on a baking sheet. Place it in the preheated oven
for about 10 minutes, stirring occasionally, until golden brown. Set aside.

3. Heat the 1/2 teaspoon of olive oil in a medium skillet and stir-fry the
shallots, carrots, leeks, and celery for 1 to 2 minutes. Set aside.

4. Combine 1 cup of the corn and the soy milk in a blender and puree. Add the
pureed mixture to the stir-fried

vegetables along with the remaining corn and all but 2 tablespoons of the
toasted quinoa and mix well.

5. Spoon the mixture into a small loaf pan and sprinkle the remaining 2
tablespoons of toasted quinoa over the Bake, covered, in the preheated oven for
40 minute Uncover and bake for 20 more minutes. Remove fro oven while preparing
the remaining vegetables.

6. Increase the oven temperature to 450F.

7. Brush the eggplant slices and scallions with the remaining 1 teaspoon of
olive oil and arrange them in a roasting pan Place in a hot oven for 8 to 10
minutes, or until brow 8. Place a slice of eggplant on each of four plates.
Divide the quinoa into 4 portions and spoon on top of the eggplant. Place the
remaining eggplant slices on top. Garnish serving with 1 tablespoon of chopped
parsley and a chili powder. Place a scallion on top.

MAKES 4 SERVINGS

EACH SERVING CONTAINS APPROXIMATELY:
CALORIES: 205 FAT: 4 g CHOLESTEROL: 0 SODIUM: 27 mg CARBOHYDRATES: 48 g
PROTEIN: 7 g

ABSOLUTELY 5 Stars--An excellent recipe--good enough for company--even if they aren't vegans!

Cheddar and Scallion Corn Bread

From Fitness Magazine

Prep: 15 mins Cook: 18 mins

Yield: 10 muffins

Ingredients

• Nonstick cooking spray
• 1 1/3 cups all-purpose flour
• 2/3 cup yellow cornmeal
• 3 tablespoons sugar
• 1 1/2 teaspoons baking powder
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup buttermilk
• 1/4 cup vegetable oil
• 2 egg whites, lightly beaten
• 1/3 cup grated extra-sharp cheddar
• 1/4 cup sliced scallions

Directions

1. Preheat the oven to 425 degrees. Mist muffin tin pan with cooking spray.
2. Stir in the buttermilk, oil and egg whites until just combined. Distribute the batter evenly between the muffin tins; sprinkle with the cheddar and scallions.
3. Bake 15 to 18 minutes or until a toothpick inserted into the center comes out clean. Let cool and then slice into squares and serve.

Oh so pretty and very tasty too.

Nutrition: 125 calories each; 3g protein, 17 g carbohydrate, 5 g fat (1 g saturated) 1 g fiber

Vegan Turnovers

From Moosewood Restaurant New Classics

Ingredients:
1 cake firm tofu (16 ounces)
1/3 cup sun-dried tomatoes (not packed in oil)
1 TBL olive oil
1 cup chopped onions
1/4 tsp salt (or to taste)
4 cups rinsed stemmed and chopped greens (Kale, spinach, chard, collards, mizuna, arugula or a combination of these)
pinch of dried thyme
1/2 tsp freshly ground fennel seeds
2 garlic cloves, minced
1 TBL fresh lemon juice
1 TBL chopped fresh dill or basil (or 1 tsp dried )
3/4 pound filo pastry (12x17 sheets)
1/4 cup olive oil

Place to tofu between two plates, weight the top plate with a heavy object and press for 20 minutes.
Place the sun-dried tomatoes in a heat proof bowl, cover with boiling water and set aside.

Meanwhile warm the oil in a large skillet. Add the onions and salt and saute on medium heat for 8-10 minutes or until translucent.
Add the greens, thyme, and fennel; then cover, lower the heat and continue to cook for another 5-10 minutes, stirring often until the greens are tender but still bright green. Drain and set aside.

Crumble the tofu, add garlic, lemon juice and dill or basil. Using a food processor or potato masher, mix until smooth and creamy. Add the cooked greens and mix well. Drain and chop the sun-dried tomatoes and fold them into the filling.

Preheat the over to 350
Cover 1 baking sheets with heavy duty aluminum foil (or lightly oil 2 baking sheets)

Unfold 15 sheets of filo on a clean, dry working surface.
Have the filling,k the oil and a pastry brush nearby. Keep unused filo dough covered with damp paper towels to keep the edges from drying out.

Take 2 sheets of the filo and place them with a short side facing you. Brush oil on the sheets and fold in 1/2 length wise. Place 1/2 cup of the filling near the bottom of the rectangle. Take the bottom edge flush with the right side (forming a triangle with the stuffing inside. Keep folding, like you would to fold up a flag.

Brush both sides with a little oil and place on cooking sheet. Makes 8 triangles.

Bake for 20-25 minutes until the turnovers are golden brown and slightly puffed.

Per 6.5 ounce serving: 355 calories (2 turnovers)

Grilled Teriyake Shrimp Kebabs

Ingredients

Sauce:

• 1/4 cup low-sodium teriyaki sauce
• 1 tablespoon sesame seeds, toasted
• 
  
• Kebabs:
• 48 large peeled and deveined shrimp (about 1 1/2 pounds)
• 32 (1-inch) pieces cubed fresh pineapple (about 3/4 pound)
• 1 medium red onion, cut into 8 wedges
• Cooking spray

Preparation

1. Prepare grill.
2. To prepare sauce, combine teriyaki sauce and sesame seeds in a small bowl.
3. To prepare kebabs, thread 6 shrimp, 4 pineapple chunks, and 1 onion wedge alternately onto each of 8 (10-inch) skewers. Brush kebabs with teriyaki mixture. Place kebabs on grill rack coated with cooking spray; grill 8 minutes or until shrimp are done, turning once.

Elisa Bosley, Cooking Light
MAY 2007

• Calories: 254
• Calories from fat: 14%
• Fat: 4g
• Saturated fat: 0.7g
• Monounsaturated fat: 0.8g
• Polyunsaturated fat: 1.6g
• Protein: 35.6g
• Carbohydrate: 17.6g
• Fiber: 1.9g
• Cholesterol: 259mg
• Iron: 4.6mg
• Sodium: 514mg
• Calcium: 110mg

Chicken Bruschetta

Ingredients

• 1 teaspoon garlic powder
• 1/2 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 4 (4-ounce) skinned, boned chicken breast halves
• Cooking spray
• 1 tablespoon olive oil
• 1 (8-ounce) package presliced mushrooms
• 1 small zucchini, quartered lengthwise and sliced (about 5 ounces)
• 4 garlic cloves, minced
• 1 cup chopped plum tomato
• 1/2 cup chopped red onion
• 1/2 cup chopped fresh basil
• 4 teaspoons balsamic vinegar
• 1/4 cup (1 ounce) grated fresh Parmesan cheese

Preparation

1. Preheat broiler.
2. Combine garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm.
3. Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 teaspoon salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 teaspoon black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes. Serve the vegetable mixture over chicken; sprinkle with cheese.

Cooking Light
AUGUST 2000

Nutritional Information

Amount per serving

• Calories: 229
• Calories from fat: 29%
• Fat: 7.3g
• Saturated fat: 2.1g
• Monounsaturated fat: 3.5g
• Polyunsaturated fat: 1g
• Protein: 31.4g
• Carbohydrate: 9.7g
• Fiber: 2.1g
• Cholesterol: 71mg
• Iron: 2.3mg
• Sodium: 489mg
• Calcium: 126mg

Cornmeal Spice Muffins (Moosewood)

From Moosewood Restaurant Low-Fat Favorites

1 c. unbleached white flour
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 tsp ground ginger
1/4 tsp ground allspice
1/2 tsp ground cinnamon
1 c. cornmeal
1 egg
1 egg white
3/4 c. prune puree (baby food)
1/2 c. plain non-fat yogurt
1/4 c. skim milk
1/4 c. pure maple syrup
2 T canola

Preheat the oven to 400 degrees.
Prepare a standard muffin tin with paper liners, cooking spray or PAM.
In a large bowl, sift together flour, baking soda, baking powder, salt, ginger, allspice and cinnamon. Stir in cornmeal.
In another bowl, lightly beat the whole egg with the egg white. Stir in the prune puree, yogurt, skim milk, maple syrup and oil. Fold in the wet ingredients to the dry ingredients until just combined.
Spoon the batter into the prepared muffin tin and bake for 20-25 minutes or until a toothpick inserted in the center of a muffin comes out clean and dry.
Muffin: 141 calories

Granola (Moosewood)

from Moosewood Restaurant Cooking for Health

1/4 c vegetable oil
1/2 cup honey (or maple syrup)
1 tsp salt
1 TBL vanilla extract
2 cups coarsely chopped nuts (Almonds, Walnuts, cashews, hazelnuts)
6 cups rolled oats
1/2 cup sunflower and/or pumpkin seeds
2 TBL brown sesame seeds

In a small saucepan on low heat, warm the oil, honey or syrup and salt.
Stir in the Vanilla
Place the nuts, oats and seeds in a alarge bowl and stir together. While stirring, gradually pour in the warm oil and hone and stir until all of the ingredients are evenly coated.

Spread the granola on an un-oiled baking sheet.
In a preheated 325 degree oven, bake for 30 minutes (stir after 20 minutes).
Remove from the oven and stir every 10 minutes or so until cool.
Store in a closed container at room temperature.

1/4 cup serving: 158 calories

Cucumbers Vinaigrette

From Moosewood Restaurant Low-Fat Favorites

2 medium cucumbers (if waxed, peel first)
1/4 c cider vinegar
2T sugar
1/4 tsp salt
1/4 tsp ground dry mustard
ground black pepper to taste

Slice cucumbers into 1/8th to 1/4 " rounds.
Combine ingredients in bowl.
Serve immediately or refrigerate until ready to use.

3 oz serving is just 36 calories

A great taste of Spring or Summer.

Pork chops with cranberry, Port and rosemary sauce

This is also good with boneless skinless chicken thighs.

Makes 4 servings

INGREDIENTS
4 1 inch thick pork rib chops (or 4 boneless skinless chicken thighs)
2 3/4 tsp minced fresh rosemary (divided)
2 TB butter
3/4 cup low salt chicken broths
3/4 cup tawny Port (or Madeira or sherry)
1 cup cranberry sauce (fresh or canned)

PREPARATION
Sprinkle meat wit salt, pepper and 1 tsp rosemary. Cook butter in heavy large skillet over medium heat until beginning to brown. Add meat and cook until brown and cooked through (3-5 minutes per side).
Transfer to a platter, cover and keep warm.
Add broth, Port and remaining 1 3/4 tsp rosemary to the skillet; boil until liquid is slightly reduced (about 4 minutes). Add cranberry sauce, bring to boil, then reduce to medium and simmer until sauce is thickened (about 7 minutes) Season sauce to taste with salt & pepper. Spoon sauce over meat and serve.

Bon Appetit fast easy fresh cookbook pg 401

Chicken breasts with mushroom sauce

Butter and whipping cream add a wonderful lushness to this savory pan gravy, which features fresh morel and button mushrooms.

Yield: 6 servings

Ingredients

• 6 (6-ounce) skinless, boneless chicken breast halves
• 3 tablespoons butter, divided
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 ounces morel mushrooms
• 4 ounces button mushrooms, thinly sliced
• 2 cups fat-free, less-sodium chicken broth
• 1/4 cup whipping cream
• 4 1/2 cups hot cooked egg noodles
• Fresh flat-leaf parsley sprigs (optional)

Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or small heavy skillet. Heat 2 teaspoons butter in a large nonstick skillet over medium heat. Sprinkle chicken evenly with salt and pepper. Add 2 breast halves to pan, and cook for 3 minutes on each side or until done. Repeat procedure twice with 4 teaspoons butter and remaining chicken. Keep warm.

2. Melt remaining 1 tablespoon butter in pan over medium-high heat. Add mushrooms to pan; sauté 5 minutes or until moisture evaporates, stirring frequently. Remove mushroom mixture from pan. Add broth to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced to 1 cup (about 5 minutes). Return mushroom mixture to pan. Stir in cream; cook 2 minutes or until slightly thick, stirring occasionally.

3. Place 3/4 cup egg noodles on each of 6 plates. Cut each chicken breast half into 1-inch-thick strips. Top each serving with 1 chicken breast half and about 1/3 cup mushroom mixture. Garnish each serving with parsley sprigs, if desired.

Nutritional Information

Calories:

452

Broiled Halibut with Balsamic Glaze

(Southbeach Diet Cookbook)
SERVES 4

4 (4-6 ounce) fresh or frozen halibut fillets about 1 inch thick (Or Tilapia or Cod)
1/2 cup balsamic vinegar
2 TBL soy sauce
2 TBL extra virgin Olive Oil
2 TBL Honey
2 garlic cloves minced ( or 1 tsp prepared minced garlic)
1 tsp chopped fresh basil.

PREPARATION

1. Thaw fish fillets and pat dry
2. Combine the vinegar through basil to make the marinade. Add the halibut, turning to cover the fish entirely. Marinate in refrigerator for 30-1.5 hours.
3. Preheat Broiler. Drain Fish reserving the marinade. Place fish on pregreased foil and broil for 3-12 minutes until the fish flakes easily. (Depends on the thickness of the fillet and the type of fish used.)
4. Place marinade in small saucepan and bring to boil. Boil for 5-10 minutes reducing to 1/2 cup.
5. Drizzle glaze over fish to serve.

243 calories per serving

Provencal Beef Stew

Total: 8 hours, 31 minutes
Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 2 teaspoons olive oil
• 1 1/2 pounds boneless chuck roast, trimmed and cut into 1-inch cubes
• 1 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 2 tablespoons all-purpose flour
• 2 medium onions, each cut into 8 wedges
• 8 garlic cloves, crushed
• 1/4 cup dry red wine
• 1 cup fat-free, lower-sodium beef broth
• 2 tablespoons tomato paste
• 3 bay leaves
• 3 fresh thyme sprigs
• 1 (14.5-ounce) can diced tomatoes, drained
• 3 cups (1-inch) slices zucchini
• 2 cups (1-inch) slices carrots

Preparation

1. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle beef with 1/2 teaspoon salt and 1/4 teaspoon pepper; dredge in flour. Add beef to pan; sauté 2 minutes, browning on all sides. Place beef in an electric slow cooker. Add onions and garlic to pan; sauté 5 minutes. Add wine to pan, scraping pan to loosen browned bits. Place onion mixture in cooker. Add broth, tomato paste, bay leaves, thyme, and tomatoes to cooker; top with zucchini and carrots. Cover and cook on LOW 8 hours or until beef is tender. Stir in remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Discard bay leaves and thyme sprigs.

Nutritional Information

Calories: 271

Lia Huber, Cooking Light, MARCH 2009

Roasted Salmon in Phyllo

Yield: 2 servings (serving size: 1 packet)

Ingredients

• 1/4 cup (2-inch) julienne-cut leek
• 1/4 cup (2-inch) julienne-cut carrot
• 1 tsp minced fresh tarragon OR 1 TBL fresh dill
• 1/4 teaspoon salt, divided

• 2 (6-ounce) salmon fillets (about 1 inch thick)
• 1/8 teaspoon freshly ground black pepper
• 6 (18 x 14-inch) sheets frozen phyllo dough, thawed and divided
• Cooking spray
• 1 teaspoons fresh lemon juice, divided
• 2 lemon wedges

Preparation

Preheat oven to 400°.

Cook leek and carrot in boiling water 1 minute; drain. Combine leek mixture, tarragon (or dill), and 1/8 teaspoon salt in a small bowl, tossing gently. Sprinkle salmon evenly with remaining 1/8 teaspoon salt and pepper.

Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers twice, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Arrange 1/4 cup leek mixture along center of 1 short edge of phyllo, leaving a 4-inch border; top with 1 fillet. Drizzle with 1/2 teaspoon juice. Fold long edges of phyllo over fish.

Starting at short edge with 4-inch border, roll up jelly-roll fashion. Place wrapped fish, seam side down, on a baking sheet coated with cooking spray. Lightly coat wrapped fish with cooking spray. Repeat procedure with remaining phyllo, cooking spray, leek mixture, salmon, and juice. Bake at 400° for 15 minutes or until lightly browned, and let stand 5 minutes before serving. Serve with lemon wedges.

Nutritional Information

Calories:457 (32% from fat)

Southern Beet Greens (or Kale or Swiss Chard)

While this recipe calls for discarding the stems, if you want you can use them too if they aren't too woody. Just cut them into 1-inch segments and add them to the onions after the onions have been cooking for a minute.

Ingredients

• 1 pound beet greens
• 1 strip of thick cut bacon, chopped (or a tablespoon of bacon fat)
• 1/4 cup chopped onion
• 1 large garlic clove, minced
• 3/4 cup of water
• 1 Tbsp granulated sugar
• 1/4 teaspoon crushed red pepper flakes
• 1/6 cup of cider vinegar

Method

1 Wash the greens in a sink filled with cold water. Drain greens and wash a second time. Drain greens and cut away any heavy stems. Cut leaves into bite-sized pieces. Set aside.

2 In a large skillet or 3-qt saucepan, cook bacon until lightly browned on medium heat (or heat 1 Tbsp of bacon fat). Add onions, cook over medium heat 5 to 7 minutes, stirring occassionally, until onions soften and start to brown. Stir in garlic. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar and red pepper. Bring mixture to a boil.

3 Add the beet greens, gently toss in the onion mixture so the greens are well coated. Reduce heat to low, cover and simmer for 5-15 minutes until the greens are tender. Stir in vinegar. (For kale or collard greens continue cooking additional 20 to 25 minutes or until desired tenderness.)

Serves 4.

Cream of Asapargus Soup (Crème D'asperges)

yield: Makes 4 servings

Ingredients

• 2 pounds green asparagus
• 1 large onion, chopped
• 3 tablespoons unsalted butter
• 5 to 6 cups chicken broth
• 1/2 cup crème fraîche or heavy cream
• 1/4 teaspoon fresh lemon juice, or to taste

Preparation

Cut tips from 12 asparagus

1 1/2 inches from top and halve tips lengthwise if thick. Reserve for garnish.

Cut stalks and all remaining asparagus into 1/2-inch pieces.

Cook onion in 2 tablespoons butter in a 4-quart heavy pot over moderately low heat, stirring, until softened. Add asparagus pieces and salt and pepper to taste, then cook, stirring, 5 minutes. Add 5 cups broth and simmer, covered, until asparagus is very tender, 15 to 20 minutes.

While soup simmers, cook reserved asparagus tips in boiling salted water until just tender, 3 to 4 minutes, then drain.

Purée soup in batches in a blender until smooth, transferring to a bowl (use caution when blending hot liquids), and return to pan. Stir in crème fraîche, then add more broth to thin soup to desired consistency. Season with salt and pepper. Bring soup to a boil and whisk in remaining tablespoon butter.

Add lemon juice and garnish with asparagus tips.

Cooks' note: ·Soup keeps, covered and chilled, 2 days. If making ahead, add last tablespoon butter and lemon juice after reheating.

Tuscan Tomato and Bread Soup

From the Sonoma Diet Cookbook

INGREDIENTS
Prep 30 min; Makes 6 servings

2 TBL extra virgin Olive Oil (divided)
3 pounds fresh Roma tomatoes cored and coarsely chopped OR three 14 1/2-ounce cans diced tomatoes, undrained.
2 TBL minced garlic (12 cloves)
1/4-1/2 tsp crushed red pepper flakes
2 14-ounce cans chicken broth
4 cups chopped zucchini and/or yellow summer squash
2 TBL chopped fresh oregano
2 TBL chopped fresh flat-leave parsley

6 slices (1 per serving) of whole wheat or rustic french or italian bread toasted.
1 ounce Parmesan cheese, shaved.

• Heat a 4-quart Dutch oven over medium heat--add 1 TBL olive oil. Reserve 1 cup of chopped fresh tomatoes (or 1 can), adding the rest to the Dutch oven. Add the garlic and crushed red pepper.
• Bring to boil, reduce heat. Cover and cook 15-20 minutes or until the tomatoes are very tender. (Stir occasionally)
• Add chicken broth. Bring to boil, reduce heat and cook an additional 15 minutes
• In a large skillet add 1 TBL olive oil over medium heat. Add zucchini; cook for 3-5 minutes or until lightly browned and crisp-tender.
• Transfer 1/2 of the tomato/broth mixture to a blender or food processor. Cover andd blend to process until smooth Repeat with remaining 1/2 of the mixture.
• Return all to the Dutch oven. Add in the reserved tomatoes, cooked zuchinni, oregano and parsley.
• Taste and season with salt & pepper.
• Heat through.
  

To serve--divide soup into 6 bowls. top with torn pieces of the bread toast andd garnish with cheese.

210 Calories

Classic Potato Latkes

You'll need to cook latkes in batches. Place the cooked ones in a single layer on a baking sheet lined with paper towels, and keep them warm in a low oven as you fry the next batch.

Yield: 6 servings (serving size: 2 latkes and 2 tablespoons applesauce)

Ingredients

• 3 1/2 cups shredded peeled baking potato (about 1 1/2 pounds)
• 1 1/4 cups grated onion
• 6 tablespoons all-purpose flour
• 1 teaspoon chopped fresh thyme
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper
• 1 large egg
• 1/4 cup olive oil, divided
• 3/4 cup unsweetened applesauce
• Dash of ground cinnamon

Preparation

1. Combine potato and onion in a colander. Drain 30 minutes, pressing with the back of a spoon until barely moist. Combine potato mixture, flour, and next 4 ingredients (through egg) in a large bowl; toss well.

2. Heat a large skillet over medium-high heat. Add 2 tablespoons olive oil to pan, and swirl to coat. Spoon 1/4 cup potato mixture loosely into a dry measuring cup. Pour mixture into pan, and flatten slightly. Repeat procedure 5 times to form 6 latkes. Sauté 3 1/2 minutes on each side or until golden brown. Remove latkes from pan, and keep warm. Repeat procedure with the remaining 2 tablespoons olive oil and potato mixture to yield 12 latkes total. Combine applesauce and ground cinnamon in a bowl. Serve applesauce with latkes.

Calories: 215

David Bonom, Cooking Light, DECEMBER 2010

Chicken Marsala

5 Stars--Awesome
This delicious chicken marsala recipe turns an Italian classic into a quick and easy family favorite.

Clarified butter (butter without the milk solids) is ideal for searing meats because it can be heated to a high temperature without burning. Although you can purchase clarified butter, we detail how to make it below in the first step.

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

Ingredients

• 4 tablespoons butter, divided
• Cooking spray
• 1 (8-ounce) package presliced mushrooms
• 2 tablespoons finely chopped shallots
• 1 tablespoon minced fresh garlic
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt, divided
• 1/4 teaspoon black pepper, divided
• 3 tablespoons all-purpose flour
• 3/4 cup fat-free, less-sodium chicken broth
• 1/2 cup dry Marsala wine
• 1/2 cup frozen green peas
• 2 tablespoons half-and-half
• 4 cups hot cooked fettuccine (about 8 ounces uncooked pasta)

Preparation

Place 3 tablespoons butter in a small glass measuring cup. Microwave butter at MEDIUM-HIGH 45 seconds or until melted. Let stand 1 minute. Skim foam from surface, and discard. (Mixture will appear separated.) Pour melted butter through a fine sieve over a small bowl, and discard the milk solids. Set the clarified butter aside.

Heat a large nonstick skillet coated with cooking spray over medium-high heat; add mushrooms, shallots, and garlic. Cook 3 minutes or until moisture evaporates; remove mushroom mixture from pan. Set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to a 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place flour in a shallow dish; dredge chicken breast halves in flour.

Add clarified butter to pan, and place over medium-high heat. Add chicken; cook 3 minutes on each side or until lightly browned. Remove chicken from pan. Return mushroom mixture to pan; add broth and Marsala, scraping pan to loosen browned bits. Bring mixture to a boil, reduce heat, and simmer 5 minutes or until reduced to 1 cup. Stir in peas; cook 1 minute. Add 1 tablespoon butter, half-and-half, 1/8 teaspoon salt, and 1/8 teaspoon pepper, stirring until butter melts. Return chicken to pan; cook until thoroughly heated. Serve chicken and sauce over pasta.

Calories:585 (24% from fat)

Cooking Light, SEPTEMBER 2003

Kung Pao Chicken with Coconut Jasmine Rice

Total: 40 minutes
Yield: 4 servings (serving size: 1 cup)

Ingredients

• 2 tablespoons dark sesame oil
• 1 cup chopped onion
• 2 garlic cloves, minced
• 1 pound skinless, boneless chicken thighs, cut into 1-inch pieces
• 3/4 cup water
• 3 tablespoons lower-sodium soy sauce
• 2 teaspoons cornstarch
• 1 teaspoon brown sugar
• 1/2 teaspoon bottled minced ginger
• 1 to 1 1/2 teaspoons crushed red pepper
• 1 cup thinly sliced red bell pepper (about 1 large pepper)
• 1 cup snow peas, trimmed
• 2 tablespoons chopped unsalted, dry-roasted peanuts

Preparation

1. Heat sesame oil in a large skillet over medium-high heat. Add onion to pan; sauté 3 minutes or until softened. Add garlic; sauté 30 seconds, stirring constantly. Add chicken; sauté 3 minutes or until chicken begins to brown.

2. Combine 3/4 cup water and the next 5 ingredients (through crushed red pepper), stirring with a whisk until sugar dissolves. Add water mixture to pan; bring to a boil. Add bell pepper and snow peas to pan; cook for 2 minutes or until vegetables are crisp-tender and sauce thickens. Sprinkle with nuts.

Nutritional Information

Calories: 275

SaBrina Bone, Cooking Light, DECEMBER 2010

Serve with Coconut Jasmine Rice: Combine 1 cup uncooked jasmine rice, 1 1/4 cups water, 1/2 cup light coconut milk, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover and reduce heat to a simmer; cook 15 minutes or until liquid is absorbed and rice is tender. Remove from heat; fluff rice with a fork. Stir in 1/4 cup chopped fresh cilantro. Yield: 4 servings. CALORIES 97; FAT 1.5g (sat 1.4g); SODIUM 155mg

Roasted Salmon and Leeks in Phyllo Packets

As leeks, carrots, and tarragon steam-roast with the fish, the phyllo locks in the flavors and crisps on the outside to form a delicate, crunchy coating. The dish is similar to those cooked en papillote (in parchment), but in this case, the wrapping is edible.

Yield: 4 servings (serving size: 1 packet)

Ingredients

• 1/2 cup (2-inch) julienne-cut leek
• 1/2 cup (2-inch) julienne-cut carrot
• 2 teaspoons minced fresh tarragon
• 1/2 teaspoon salt, divided
• 4 (6-ounce) salmon fillets (about 1 inch thick)
• 1/8 teaspoon freshly ground black pepper
• 12 (18 x 14-inch) sheets frozen phyllo dough, thawed and divided
• Cooking spray
• 2 teaspoons fresh lemon juice, divided
• 4 lemon wedges

Preparation

Preheat oven to 400°.

Cook leek and carrot in boiling water 1 minute; drain. Combine leek mixture, tarragon, and 1/4 teaspoon salt in a small bowl, tossing gently. Sprinkle salmon evenly with remaining 1/4 teaspoon salt and pepper.

Place 1 phyllo sheet on a large cutting board or work surface (cover the remaining dough to prevent drying); lightly coat with cooking spray. Repeat layers twice, ending with phyllo. Gently press phyllo layers together. Lightly coat top phyllo sheet with cooking spray. Arrange 1/4 cup leek mixture along center of 1 short edge of phyllo, leaving a 4-inch border; top with 1 fillet. Drizzle with 1/2 teaspoon juice. Fold long edges of phyllo over fish.

Starting at short edge with 4-inch border, roll up jelly-roll fashion. Place wrapped fish, seam side down, on a baking sheet coated with cooking spray. Lightly coat wrapped fish with cooking spray. Repeat procedure with remaining phyllo, cooking spray, leek mixture, salmon, and juice. Bake at 400° for 15 minutes or until lightly browned, and let stand 5 minutes before serving. Serve with lemon wedges.

Nutritional Information

Calories:

457 (32% from fat)