Meal: Chicken and Asparagus in White Wine Sauce

Chicken and Asparagus in White Wine Sauce: I have substituted salmon in this dish on occasion but just omitted pounding and dredging it in flour.

Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons butter
1/2 cup all-purpose flour (about 2 1/4 ounces)
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
2 garlic cloves, minced
1 pound asparagus spears, trimmed
2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice


Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken breasts evenly with salt and freshly ground black pepper.

Melt butter in a large nonstick skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Add wine, broth, and garlic to pan, scraping pan to loosen browned bits; cook 2 minutes. Add asparagus; cover and cook 3 minutes or until asparagus is crisp-tender. Remove from heat; stir in parsley and juice. Serve asparagus and sauce with chicken.

Cookinglight October 2007


Garlic Mashed Potatoes: Simple, garlicky potatoes. If you prefer not to have the potato skins, peel before boiling.

Ingredients
2 large baking potatoes, quartered
3 tbsp butter
1/4 cup skim milk
2 cloves garlic, minced
1 tsp salt
1/2 tsp black pepper

Fill a small pot with cold water , add the potatoes and bring it up to a boil. Reduce to a low boil and allow to cook for about 20 minutes or until tender when pierced with a fork. When cooked, pour off water. In the same pot, mash potatoes with a potato masher (you can use a hand mixer if you prefer a smoother consistency). Add in butter, milk, garlic, salt and pepper. Continue to mash in seasonings. Add in additional salt and pepper to taste, if desired.

Meal: Almond-Crusted Salmon, Orzo Pasta in Vinaigrette, and Broccoli Rabe

Almond-Crusted Salmon: Serve with broccoli rabe, orzo pasta, and pinot noir.

Ingredients
1/4 cup almond meal
1/4 cup panko
1/4 teaspoon ground coriander
1/8 teaspoon ground cumin
4 (6-ounce) salmon fillets, about 1-inch thick
2 teaspoons lemon juice
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
4 lemon wedges

Preheat oven to 500°.

Combine first 4 ingredients in a shallow dish; set aside.

Brush tops and sides of fish with juice: sprinkle with salt and pepper. Working with 1 fillet at a time, dredge top and sides in almond mixture; place skin side down on broiler pan coated with cooking spray. Sprinkle any remaining crumb mixture evenly over fish; press gently to adhere. Bake at 500° for 15 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.

Cookinglight October 2007

Orzo Pasta in Vinaigrette:

Ingredients
1 1/2 cups uncooked orzo (rice-shaped pasta)
1/4 teaspoon salt, divided
1/8 teaspoon black pepper, divided
1 1/2 tablespoons minced shallots
1 tablespoon chopped fresh parsley
1 tablespoon fresh lemon juice
2 teaspoons orange juice
1 teaspoon Dijon mustard
2 1/2 tablespoons extravirgin olive oil

Cook pasta according to the package directions, omitting salt and fat. Drain and keep warm. Combine 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, parsley, lemon juice, orange juice, and mustard in a small bowl, stirring well. Slowly add olive oil, stirring constantly with a whisk. Drizzle the shallot mixture over pasta; toss well to coat.


Cookinglight October 2007

Broccoli Rabe: This plant has a slightly bitter taste which is decreased when it is boiled prior to sauteeing.

Ingredients
2 pounds broccoli rabe (rapini), trimmed
1 tablespoon olive oil
2 large garlic cloves, thinly sliced
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper

Cook broccoli rabe in boiling water 6 minutes or until crisp-tender. Drain and plunge broccoli rabe into ice water; drain. Coarsely chop.
Heat oil in a large skillet over medium heat. Add garlic; cook 2 minutes, stirring constantly. Stir in broccoli rabe, salt, and peppers.

Cookinglight December 2006

Meal: Chicken, Pasta and Chickpea Stew

Chicken, Pasta and Chickpea Stew: To make the soup ahead, omit the pasta and refrigerate or freeze the soup. As the soup reheats over medium heat, cook pasta separately according to package directions, then stir it in shortly before serving.

Vegetarian Variation: Omit the chicken and use vegetable broth in place of chicken broth.

Ingredients
Cooking spray
1 cup thinly sliced celery
¾ cup diced carrot
½ cup chopped onion
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
3 cups Basic Marinara (or favorite Italian tomato sauce)
1 cup canned chickpeas (garbanzo beans), rinsed and drained
¾ cup uncooked ditalini (very short tube-shaped macaroni)
½ teaspoon freshly ground black pepper
8 ounces skinless, boneless chicken thighs, cut into ½-inch pieces (or 2 large chicken breasts)
6 tablespoons shaved fresh Parmesan cheese

Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add celery, carrot, and onion to pan; cook 12 minutes or until tender, stirring occasionally. Add garlic; cook 30 seconds, stirring constantly. Add broth and next 4 ingredients (through pepper); bring to a boil. Reduce heat, and simmer 12 minutes or until pasta is tender. Add chicken to pan; cook 3 minutes or until chicken is done. Sprinkle with cheese.


Cookinglight October 2007

Meal: Taco Soup

Taco Soup: This is a great warm meal that can be made in a stock pot or in the crock pot. I like to use organic ground beef when ever possible.

Vegetarian Variation: Make the soup according to the recipe except omit the ground turkey/beef.

Ingredients

2 cans of mixed beans or black beans

2 cans of corn

1 large can of diced tomatoes

1 can diced chilies or jalapenos (depending on level of spice desired)

1 packet taco seasoning

1 packet ranch dressing mix

1 lb browned ground turkey or hamburger

shredded cheddar cheese
sour cream
tortilla chips

In a large stock pot brown ground meat and drain any fat. Add in taco and dressing seasoning packets and combine*. Drain, rinse and add beans to the pot. The add in the corn, tomatoes and chilies (including juices). Bring to a simmer for 10 minutes. Ladle into bowls and top with cheese and sour cream. Serve with tortilla chips.

*If using a crock pot, add browned meat to the crock pot stoneware insert. The proceed with the additional ingredients. Cook on low for 8 to 10 minutes. Serve as directed.

www.crockpot365.blogspot.com

Meal: Salmon Bulgogi with Bok Choy and Mushrooms

Salmon Bulgogi with Bok Choy and Mushrooms: Bulgogi is a Korean dish that is made with marinating beef. This recipe uses salmon instead which has healthy fats but is still leaner than beef.

Ingredients
2 large garlic cloves, peeled, divided
1/3 cup chopped green onions
1/4 cup soy sauce
1 tablespoon Chinese rice wine or dry Sherry
1 3/4-inch cube peeled fresh ginger
2 teaspoons sugar
1 teaspoon Asian sesame oil
3/4 teaspoon chili-garlic sauce
4 6-ounce center-cut skinless salmon fillets
1 tablespoon olive oil
1 large bok choy, cut crosswise into 1/2-inch-wide strips (about 7 cups)
4 ounces fresh shiitake mushrooms, stemmed, caps sliced

4 cups cooked short grain white rice

Blend 1 garlic clove and next 7 ingredients in mini processor. Arrange salmon in 11x7x2-inch glass baking dish. Spoon marinade over. Let marinate 5 minutes.

Preheat oven to 500°F. Arrange fish, with some marinade still clinging, on rimmed baking sheet. Transfer any marinade in dish to small saucepan. Roast fish until just opaque in center, about 8 minutes. Bring marinade in saucepan to boil; set aside and reserve for glaze.

Meanwhile, heat oil in large nonstick skillet over high heat. Add bok choy and mushrooms; using garlic press, press in 1 garlic clove. Stir-fry until mushrooms are tender and bok choy is wilted, about 4 minutes. Season with salt and pepper.

Divide vegetables among plates. Top with salmon. Brush fish with glaze. Serve with steamed white rice.

Bon Appétit June 2008

Meal: Orange Roughy a la Greque with Basil Lemon Couscous and Broiled Balsamic Glazed Zucchini

Orange Roughy a la Greque: I grew up loving Orange Roughy fish but learned a few years ago that they were being over-fished*. So while the recipe title remains the same I've started substituting other mild white fish so that I can still enjoy this recipe. You can use Tilapia, Halibut, Cod or Flounder.

*Grouper is also being over fished

Ingredients
4 oz feta cheese, crumbled (about ¾ crumbled)
¼ C plain low-fat yogurt
¼ C finely chopped red onion
3 tbsp drained capers
2 small plum tomatoes, seeded, chopped
2 tsp grated lemon peel
4 6-ounce ½-inch-thick Orange Roughy fillets (or other mild white fish)

Preheat oven to 400°F. Line baking sheet with foil. Lightly grease foil. Combine first 6 ingredients in medium bowl. Season with pepper. Arrange fish on prepared baking sheet. Spread cheese topping over fish. Bake until fish is just cooked through, approximately 10 minutes.

Bon Appétit




Basil Lemon Couscous: I thought this would be a refreshing and light pasta side dish.

Ingredients
1 cup dry couscous
1 cup water
1/2 tsp salt
1/4 tsp white pepper
2 tbsp fresh lemon juice
2-3 tbsp minced fresh basil leaves

Bring water up to a boil. Add in couscous, stir, cover and remove from heat. Allow the couscous to rest for 5 minutes while the water is absorbed. Fluff with a fork and add in salt, pepper, lemon juice, and basil leaves. Serve immediately.




Broiled Balsamic Glazed Zucchini: I wanted a quick but tasty way of cooking fresh zucchini.

Ingredients
1/2 cup balsamic vinegar
1/2 cup water
2 teaspoons fresh lemon juice
4 teaspoons packed light brown sugar
1 large or 2 medium zucchini
1/4 teaspoon salt
1/8 tsp pepper
1 tsp olive oil

In a small sauce pan combine ingredients, vinegar through sugar, and bring to a simmer for 10 to 15 minutes to reduce liquid.

Meanwhile, slice zucchini into 1/2-inch thick rounds. Toss in olive oil, salt and pepper. Place in an oven proof casserole dish. Broil for 5 minutes. Stir in balsamic glaze and broil for another 2-3 minutes or until zucchini is tender. Serve immediately.

Meal: Pork and Edamame with Brown Rice

Pork and Edamame with Brown Rice:
Edamame can either be fresh or frozen depending upon availability at your local grocery store.

Ingredients
1 cup brown rice
3 tablespoons canola oil, divided
1 tablespoon chopped peeled fresh ginger
3 garlic cloves, minced
6 ounces pork tenderloin, trimmed and cut into thin strips
1/2 cup shelled edamame (green soybeans)
1/2 cup shredded carrot
3/4 cup diagonally cut green onions
1/2 cup (1/4-inch-thick) slices red bell pepper, each cut in half
2 tablespoons low-sodium soy sauce
1/2 cup fat-free, less-sodium chicken broth
2 tablespoons chopped fresh cilantro
1 1/2 tablespoons seasoned rice vinegar
1 tablespoon Thai chili sauce (optional)
1/2 teaspoon salt
1/4 teaspoon black pepper

Cook rice according to directions. While rice is cooking, heat about 1/2 tsp of oil in a large skillet or wok over medium high heat. Add garlic and ginger and saute for one minute. Add in pork and saute until just cooked about 3 minutes. Remove from skillet, place in a bowl, cover, and set a side.

In the same skillet add 1 tsp oil, edamame and carrots, saute about 2 minutes. Then add onions and red pepper and saute for an additional 2 minutes. Add remaining oil to pan, return pork to pan and add in remaining ingredients, soy sauce through pepper. Cook until heated through. Serve over brown rice.

Meal: Crock Pot Chicken Divan

Crock Pot Chicken Divan:
This is a play off of the traditional Chicken Divan. I serve it with hot white rice rather than noodles; it just seems to pair better.

Ingredients
2 10-oz packages of frozen broccoli spears
3 frozen skinless, boneless chicken breasts
2 cans cream of chicken soup
1 cup reduced-fat mayonnaise
1 tbsp lemon juice
1-3 tbsp curry powder, as desired
2 stalks celery, diced
1/2 small onion diced
2 tbsp flour

white rice, cooked

In a medium bowl, thoroughly combine all ingredients except chicken and rice. Place frozen chicken breasts in the bottom of the crock pot. Pour mixture into ceramic crock pot over top of chicken breasts. Cover and cook on the low setting for 7 to 9 hours (or on high for 2 to 3 hours)

When ready to serve, place chicken breasts over hot rice. Spoon sauce over top.

Rival Crock Pot Cooking, 1975

Meal: Simple Pumpkin Soup and Warm Chicken Arugula Paninis

Simple Pumpkin Soup:
I just can't get enough of pumpkin flavored...well...anything this time of year. When I first saw this recipe I wasn't entirely sure about the whole Chinese five-spice plus maple syrup combo but it totally works. I'd also encourage you to use REAL maple syrup versus the fake stuff. Not only is it more natural but the flavor is incomparable.

Ingredients
1 15-ounce cans pure pumpkin
2 cups fat-free, low-sodium chicken broth
1/2 cup skim milk
1 garlic clove, pressed
2 tbsp pure maple syrup
2 tablespoons unsalted light butter
1/4 teaspoon Chinese five-spice powder
(A blend of ground anise, cinnamon, star anise, cloves, and ginger)
1/4 tsp salt
1/8 tsp white pepper

2 ounces fresh shiitake mushrooms, stemmed, sliced (optional)


Bring first 4 ingredients to simmer in large saucepan over medium-high heat, whisking often. Whisk in syrup, 1 tablespoons butter, and five-spice powder. Simmer soup 10 minutes, whisking often. Season with salt and pepper.

Melt remaining 1 tablespoons butter in heavy medium skillet over medium-high heat. Add mushrooms; sauté until tender, about 10 minutes. Divide soup among 2 bowls. Sprinkle soup with mushrooms and serve.

(Soup can be made 1 day ahead. Chill until cold, then cover and keep chilled. Bring to simmer before serving.)

Bon Appetit October 2001

Chicken and Arugula Panini:
My family bought an expensive panini maker which works great but when I got a good look at it I thought, my Foreman grill looks about the same. And for the most part, it is. So I didn't fall for the $$$ machinery and just used what I had already, you can too! (If you have one, if not just grill it like a cheese sandwich)

Using a rotisserie chicken can save you time but keep it healthy by removing the skin.

Ingredients
1 cooked chicken breast, shredded (from a store-bought rotisserie chicken)
2 slices red onion
2 slices provolone cheese
1/2 cup arugula
2 tbsp sweet stone ground mustard
4 slices Hawaiian bread (or Italian loaf)
2 tbsp butter

Panini machine, Foreman Grill or skillet


Preheat the panini machine. Lightly butter one side of each slice of bread with 1/2 tbsp butter each. On two of the unbuttered slices of bread layer shredded chicken, red onion, provolone cheese, and arugula. On the other two unbuttered slices of bread spread one tbsp of mustard, then place the bread buttered side up on top of the arugula. Grill sandwiches on the panini (or Foreman Grill) for 5 minutes. If grilling in a skillet, toast on each side for 2-3 minutes.

Tasty Tidbits: Bruschetta with Ricotta and Tuscan Beans

I came up with this appetizer for a family get-together. The guidelines from the hostess were healthy and not too filling:

Ingredients
1 can great northern beans, rinsed and drained
1 1/2 teaspoons fresh lemon juice
2 Tbsps extra-virgin olive oil
3 cloves garlic, minced
1/2 tsp dried oregano
1/4 tsp pepper
1/2 tsp salt
8oz low fat ricotta cheese

1 french baguette, 1/2" slices
Olive oil

Preparation: At least 5 hours ahead of serving time.

Preheat oven to 350 degrees. Lay out bread slices on a baking sheet. Spray or brush lightly with olive oil. Toast bread slices for 10-15 minutes. Allow to cool and set aside.

In a Tupperware container combine ingredients beans through salt. Mix thoroughly and chill for at least 5 hours or up to 24 hours in advance.

Serving

When ready to serve, lay bread slices out on a platter. Spread a thin layer of ricotta cheese on top of each slice. Then top each with slice with 1 Tbsp marinated beans. Serve.