- 8 oz. green beans
- 1 tsp olive oil
- 1 tsp grated lemon rind
- 1/4 tsp salt
- Steam 8 ounces green beans 5 minutes or until crisp-tender. Toss with 1 teaspoon
olive oil, 1 teaspoon grated lemon rind, and ¼ teaspoon salt.
Nutritional Facts:
Tuesday, May 18, 2010
Lemon Green Beans
Ingredients:
Nutritional Facts:
Nutritional Facts:
Spice-Rubbed Pork Chops
Ingredients:
Nutritional Facts:
Comments:
- 2 (4-ounce) boneless pork loin chops (about 3/4-inch thick)
- 1/8 tsp garlic salt
- 1/4 tsp ground coriander
- 1/4 tsp ground cumin
- 1/4 tsp brown sugar
- 1 1/2 tsp olive oil
- Heat a nonstick skillet over medium-high heat. Sprinkle pork with 1/8 teaspoon garlic salt. Combine coriander, cumin, and sugar in a shallow bowl. Sprinkle spice mixture over 1 side of pork. Add oil to pan; swirl to coat. Add pork to pan, spice side down. Cook 2 minutes or until browned. Turn pork over, and cook 4 minutes or until done.
Nutritional Facts:
- Calories - 193
Comments:
Lemon and Sage Chicken
Ingredients:
Nutritional Facts:
- 1 (4-pound) roasting chicken
- 1 tablespoon grated lemon rind
- 1/3 cup fresh lemon juice
- 1/3 cup Sauternes or other dessert white wine
- 1/4 cup minced fresh sage leaves
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/4 teaspoon freshly ground black pepper
- 2 large garlic cloves, grated
- 1/2 teaspoon salt
Remove and discard giblets and neck from chicken. Cut the chicken into drumsticks, thighs, and breasts; cut each breast in half crosswise to form 4 breast pieces total. Reserve wings and back for another use.
Combine rind and next 7 ingredients (through garlic) in a small bowl, and stir with a whisk. Place juice mixture in a large zip-top plastic bag. Add chicken to bag; seal and marinate in refrigerator 1 hour. Remove chicken from bag, and discard marinade. Sprinkle chicken evenly with salt.
Prepare grill to medium-high heat. After preheating, turn the left burner off (leave the right burner on), or arrange charcoal on one side of grill for indirect heat.
Place chicken on grill rack covering right burner; grill over direct heat 15 minutes, turning every 5 minutes. Move chicken to grill rack covering left burner; grill over indirect heat 10 minutes or until a thermometer registers 165°. Discard chicken skin.
Nutritional Facts:
- Calories - 246
Braised Chicken with Baby Vegetables and Peas
Ingredients:
Nutritional Facts:
Comments:
- 2 tablespoons butter, divided
- 2 bone-in chicken breast halves, skinned
- 2 bone-in chicken thighs, skinned
- 2 chicken drumsticks, skinned
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 (14-ounce) cans fat-free, less-sodium chicken broth
- 1 cup dry white wine
- 1/2 teaspoon chopped fresh thyme
- 12 baby turnips, peeled (about 8 ounces)
- 12 baby carrots, peeled (about 8 ounces)
- 12 pearl onions, peeled (about 8 ounces)
- 6 fresh flat-leaf parsley sprigs
- 2 bay leaves
- 2 tablespoons all-purpose flour
- 3/4 cup fresh green peas
- 2 tablespoons chopped fresh flat-leaf parsley
Melt 1 tablespoon butter in a Dutch oven over medium-high heat. Sprinkle chicken evenly with salt and pepper. Add chicken to pan; sauté 5 minutes on each side or until browned. Remove from pan.
Add broth to pan; cook 1 minute, scraping pan to loosen browned bits. Add wine and next 6 ingredients (through bay leaves); stir. Add chicken to pan, nestling into vegetable mixture; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until chicken is done. Discard bay leaves and parsley sprigs. Remove chicken and vegetables from the pan.
Place a zip-top plastic bag inside a 2-cup glass measure. Pour cooking liquid into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings back into pan, stopping before fat layer reaches opening; discard fat. Return liquid to pan. Bring liquid to a boil; cook until reduced to 1 1/2 cups (about 5 minutes).
Melt remaining 1 tablespoon butter in a small skillet. Add flour, stirring until smooth. Add flour mixture to cooking liquid; cook 2 minutes or until slightly thick, stirring constantly. Return chicken and vegetable mixture to pan; stir in peas. Cook 3 minutes or until thoroughly heated. Garnish with chopped parsley.
Nutritional Facts:
- Calories - 324
Comments:
Sweet Salmon with a Kick
Ingredients:
Nutritional Facts:
Comments:
- 1/4 C rice vinegar (or balsamic)
- 2 Tbsp honey
- 1 Tbsp low-sodium soy sauce
- 1 tsp ground red pepper
- 1/2 tsp kosher salt
- 1/2 tsp five-spice powder
- 4 (6 oz) salmon fillets
- Cooking spray
- 1/4 C sliced green onions
Preheat broiler.
Combine first 3 ingredients in a small bowl; stir with a whisk. Reserve 1/4 cup vinegar mixture.
Combine red pepper, salt, and five-spice powder; rub evenly over skinned side of salmon.
Place salmon, skin side down, on a broiler pan coated with cooking spray. Broil 16 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness, brushing frequently with vinegar mixture.
Place reserved 1/4 cup vinegar mixture in a small microwave-safe glass bowl. Microwave at high 20 seconds or until bubbly. Drizzle over fish; sprinkle with onions
Nutritional Facts:
- Calories - 281
Comments:
Cheddar-Asparagus Potpie
Ingredients:
Nutritional Facts:
Comments:
- 4 C (1-inch) sliced asparagus (about 1 pound)
- 2 C (1/2-inch) diced red potato
- 1/2 C all-purpose flour
- 1 1/2 tsp paprika
- 3/4 tsp salt
- 1/8 tsp ground red pepper
- 1 garlic clove, minced
- 2 1/2 C fat-free milk
- 1 C (4 ounces) shredded reduced-fat sharp cheddar cheese (such as Cracker Barrel)
- 3/4 C (1/2-inch) diced lean smoked ham
- 1/2 C sliced green onions
- Cooking spray
- 4 sheets frozen phyllo dough, thawed
- 1 Tbsp butter or stick margarine, melted
Preheat oven to 350°.
Cook asparagus in boiling water 2 minutes or until crisp-tender. Remove from pan with a slotted spoon. Place asparagus in a bowl; set aside. Add potato to pan; cook in boiling water 5 minutes or until tender. Drain. Add to asparagus.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour and next 4 ingredients (flour through garlic) in a large saucepan. Gradually add milk, stirring with a whisk until blended. Cook over medium heat until thick (about 10 minutes), stirring constantly. Add cheese, stirring until cheese melts. Remove from heat; stir in asparagus, potato, ham, and onions. Spoon asparagus mixture into an 11 x 7-inch baking dish coated with cooking spray.
Place 1 phyllo sheet on a large cutting board or work surface (cover remaining dough to keep from drying), and gently brush 1 side of phyllo with about 1 teaspoon melted butter. Fold phyllo in half crosswise, and place over filling. Repeat procedure with remaining phyllo and butter. Trim excess phyllo from edges of dish, and discard. Lightly coat phyllo with cooking spray.
Bake at 350° for 25 minutes or until golden brown and bubbly around the edges. Let stand 10 minutes.
Nutritional Facts:
- Calories - 266
Comments:
Saturday, May 1, 2010
Maple-Glazed Plank-Grilled Salmon
Ingredients:
Nutritional Facts:
- 1 Tbsp orange zest
- 1/4 C pure maple syrup
- 1/8 C balsamic vinegar
- 2 - 6 oz. wild salmon fillets
- Immerse a cedar plank in water and soak for at least 4 hours to prevent burning.
- Preheat grill on high.
- In a small bowl, mix together syrup, vinegar, and orange zest.
- Brush plank with olive oil and preheat on grill.
- Rinse the salmon, pat dry with paper towels, and season with salt and pepper to taste. Place salmon on plank skin-side down.
- Reduce heat to medium and close lid. Cook for 8 minutes.
- Baste with maple glaze, then cook until salmon flakes easily (4 to 7 more minutes).
Nutritional Facts:
- Calories - 362
Pork Chops with Cranberry Pan Sauce
Ingredients:
Nutritional Facts:
- 4 pork loin chops
- 2 tsp vegetable oil
- salt and pepper
- 1 Tbsp butter
- 1 garlic clove, minced
- 1 1/2 C orange juice
- 1 C fresh or frozen cranberries
- 1/4 C honey or brown sugar
- 1/2 tsp dried thyme
- 1 tsp fresh lemon juice
- Season pork with salt and pepper. Heat oil in a large skillet over medium-high heat until just smoking. Add chops and cook for approximately 4 minutes or until well-browned. Reduce heat to medium and flip chops. Continue to cook until internal temperature reaches 140 degrees (about 5-10 minutes). Remove chops from pan and rest while making sauce.
- Add butter to pan over medium heat and saute garlic until fragrant. Add orange juice, cranberries, honey or sugar, thyme and a pinch of salt. Scrape the brown bits from the bottom of the pan and cook sauce until the cranberries pop. (Approx. 5 minutes). Stir in lemon juice and any accumulated pork juices.
- Spoon sauce over pork before serving.
- Serve with roasted potatoes.
Nutritional Facts:
- Calories - 298
Chicken Soft Tacos with Tangy Guacamole
Ingredients:
Nutritional Facts:
Comments:
- 1/4 C plus 2 Tbsp vegetable oil, divided
- 3 cloves garlic, halved
- 2 small serrano chile peppers, or 1 small jalapeno, halved
- 1/2 C loosely packed cilantro
- 1/3 C freshly squeezed lime juice (about 2 limes)
- 1 tsp salt, divided
- 1/4 tsp freshly ground black pepper
- 4 boneless, skinless chicken breast halves (about 1 1/4 lb)
- 1 large white onion, sliced 1/4" thick
- 2 ripe avocados
- 12 corn tortillas (6" size)
- Heat 1/4 C of the oil in small skillet over medium heat. Add garlic and chile peppers and cook, stirring frequently, until just brown, 1 to 2 minutes. Process with cilantro, lime juice, 1/2 tsp of the salt, and black pepper in blender or food processor until smooth.
- Put chicken in shallow dish and spread half the garlic mixture over all sides of chicken.
- Heat 1 Tbsp oil in large skillet over medium-high heat. Add onion and cook, stirring occasionally, until golden but still slightly crunchy, about 5 minutes. Chop enough of the onion to make 1/4 C and set aside. Put rest of onion on a plate. Save the skillet.
- Peel and pit avocados and put flesh in a bowl. Add reserved chopped onion, remaining garlic mixture, and 1/4 tsp of the salt. Coarsely mash with potato masher or fork.
- Return skillet to medium heat and add remaining Tbsp oil. Lift each breast and let excess marinade drip off. Discard extra marinade. Add chicken to hot pan and sprinkle with remaining 1/4 tsp salt. Brown on one side, about 5 minutes, then flip and finish cooking, 3 or 4 minutes longer. Remove to cutting board. Put reserved sliced onion in the skillet to reheat. Scrape up any brown bits stuck to the bottom of the pan.
- Wrap tortillas in damp paper towels and microwave on high 1 minute. Remove paper towels and keep tortillas warm. Cut chicken across the grain into 1/4" slices and toss with onion in pan. Serve with tortillas and guacamole.
Nutritional Facts:
- Calories - 421
Comments:
Spicy Beef Baked Penne
Ingredients:
Nutritional Facts:
Comments:
- 12 oz multigrain penne
- 12 oz 93% lean ground beef
- 1 onion, chopped, about 1 C
- 3 cloves garlic, minced
- 1 tsp dried basil
- 1/8 tsp red-pepper flakes
- 1 can (28 oz) salt-free diced tomatoes
- 1 Tbsp tomato paste
- 1/2 tsp salt
- 1 container (15 oz) fat-free ricotta cheese
- 1 C shredded reduced-fat mozzarella cheese
- 3 Tbsp grated Parmesan cheese
- Preheat the oven to 350 degrees. Coat an 11"x7" baking dish with cooking spray.
- Bring a large pot of lightly salted water to a boil. Add the penne and cook according to package directions, but stopping when the pasta is still slightly underdone; drain and rinse under cold water.
- Heat a large nonstick skillet over medium-high heat and add the beef; cook, stirring with a wooden spoon to break up any chunks, until no longer pink, 3 to 4 minutes. Stir in the onion, garlic, basil, and red-pepper flakes; cook until the onion is starting to soften, 3 to 4 minutes. Add the tomatoes, tomato paste, and salt; reduce the heat to medium and simmer, uncovered, until slightly thickened, about 9 to 10 minutes. Meanwhile, combine the ricotta cheese, 1/2 C of the mozzarella, and the Parmesan cheese in a bowl.
- Pour half of the penne into the bottom of the prepared baking dish. Top with half of the sauce, then spread with the cheese mixture and top with the remaining penne. Spread the top of the penne with the remaining sauce and sprinkle with the remaining 1/2 cup mozzarella. Bake until the penne is bubbling and the cheese has completely melted, about 30 minutes. Let stand 5 minutes before serving.
Nutritional Facts:
- Calories - 670
Comments:
Tuna Noodles with Peas
Ingredients:
Nutritional Facts:
- 1 lg whole wheat pita or 2 slices whole wheat bread
- 8 oz. wide egg noodles
- 2 C frozen peas
- 2 Tbsp olive oil
- 2 lg cloves garlic, crushed
- 1/2 C sour cream
- 2 cans (5 oz each) tuna in olive oil
- 1/2 tsp salt
- 1/4 C chopped flat-leaf parsley
- Pulse pita in food processor until roughly chopped. Toast in toaster oven until just golden brown, about 3 minutes. Set aside.
- Cook noodles per package directions, adding peas during last 2 minutes. Reserve 1/4 C of cooking liquid and drain noodles.
- Add oil and garlic to pasta pot over low heat and cook until just beginning to color, about 30 seconds.
- Turn off heat. Stir in reserved cooking liquid, sour cream, tuna (with oil), and salt, and mix well. Stir in pasta with pasta with peas and parsley. Season to taste with salt and pepper. Serve topped with reserved bread crumbs.
Nutritional Facts:
- Calories - 528
Turkey - Avocado Cobb Salad
Ingredients:
Nutritional Facts:
Comments:
- 1 Tbsp water
- 2 Tbsp cider vinegar
- t tsp dijon mustard
- 3 tsp olive oil
- 1 lb turkey breast cutlets
- 8 C baby spinach
- 4 slices cooked turkey bacon, chopped
- 1 C diced avocado
- 4 cherry tomatoes, halved
- 1 oz. blue cheese, crumbled
- ground black pepper
- Dressing - combine the water, vinegar, mustard, and 2 tsp of the olive oil in a bowl, and mix well.
- Salad:
- Preheat a grill pan on medium-high heat for 2 minutes.
- Brush the turkey with the remaining olive oil and place in the grill pan.
- Grill the turkey for 4 minutes, flip it, and continue cooking for about 3 minutes longer.
- Remove the turkey from the heat. Let cool, then cut into chunks.
- Dump the spinach and 2 Tbsp of the dressing into a large salad bowl, and toss to coat the leaves.
- Arrange the turkey, turkey bacon, avocado, tomatoes, and cheese over the spinach.
- Drizzle on the remaining dressing, and season with black pepper to taste.
Nutritional Facts:
- Calories - 288
Comments:
Chipotle Turkey Burgers
Ingredients:
Nutritional Facts:
Comments:
- 8 oz. lean ground turkey
- 1/4 tsp salt
- 1/4 tsp pepper
- pinch of cumin
- 1/2 avocado, sliced
- 1/2 red onion, thinly sliced
- 2 wheat or whole - grain buns, toasted
- 2 Tbsp low-fat sour cream
- 2 Tbsp chipotle salsa
- Mix the meat, salt, pepper and cumin and form it into two equal patties
- Preheat a skillet over medium-high heat. Coat with a bit of oil and add the burgers, cooking them for 4 to 5 minutes per side, until slightly firm to the touch.
- Dress each bun with avocado slices, tomato, and red onion. Top with the burger, sour cream, and salsa.
Nutritional Facts:
- Calories - 411
Comments:
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