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Posted: 3:37 p.m. Tuesday, March 1, 2011
Nutrition and Health Center Recipes: Entrees
Underwritten by:
Neuman & Company, P.A. - Certified Public Accountants | Florida Dairy Farmers
Savory Entrees
Tired of fast food? Here are some wholesome dishes that would be great for lunch or dinner!
| Chicken, Sweet Potato and Cauliflower Vindaloo | |
| Makes: 4 Servings Prep: 20 minutes Cook: 22 minutes 2 tablespoons vegetable oil 1 pound boneless, skinless chicken thighs 1/2 teaspoon salt 1 pound sweet potatoes, peeled and cut into 1/2-inch cubes 1 large onion, chopped 1 medium cauliflower, cut into florets 2 teaspoons curry powder 1/2 teaspoon cayenne pepper 1 can (141/2 ounces) reduced sodium chicken broth 1 can (141/2 ounces) diced tomatoes 1/2 cup mint, coarsely chopped 2 cups cooked quinoa KID TWEAK:For a less spicy version, cut cayenne down to a pinch. MEATLESS VARIATION: Eliminate chicken in step one; replace with diced broiled tofu. | 1. Heat 1 tablespoon of the oil in a large nonstick skillet over medium high heat. Season chicken with 1/4 teaspoon of the salt. Cook for 7 to 8 minutes. Remove to a plate. 2. Add remaining tablespoon of oil, sweet potatoes and onion to skillet and stir-fry for 5 minutes. Add cauliflower and cook 3 minutes. Stir in curry powder, cayenne and the remaining 1/4 teaspoon salt; cook 1 minute. Add broth and tomatoes; cook 5 minutes, covered, stirring occasionally. 3. Add chicken and heat through. Stir in mint and serve over cooked quinoa. Per serving 458 CAL; 16g FAT (3g SAT); 31g PRO; 50g CARB; 7g FIBER; 762mg SODIUM; 110mg CHOL  By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
| Turkey Scaloppine with Tarragon-Mushroom Sauce | |
| Makes: 6 Servings Prep: 15 minutes Cook: 30 minutes BARLEY 2 cups reduced-sodium chicken broth 2 cups barley 1/4 teaspoon salt 1/4 teaspoon black pepper 1 cup frozen peas, thawed TURKEY 2 pounds turkey breast for scaloppine 3/4 teaspoon salt 3/4 teaspoon black pepper 1/4 cup all-purpose flour 2 tablespoons olive oil 1/2 pound cremini mushrooms, quartered 1 large shallot, finely chopped 2 cloves garlic, finely chopped 2 cups reduced-sodium chicken broth 1/8 teaspoon ground nutmeg 1 tablespoon chopped tarragon 1 Barley. In a medium-size saucepan, bring broth and 2 cups water to a boil. Stir in barley, salt and pepper. Simmer, covered, on low for 20 minutes. Stir in peas during last 2 minutes. | 2 Turkey. Season turkey with 1/2 teaspoon each of the salt and black pepper. Coat with flour. Reserve unused flour. 3. In a large nonstick skillet heat 1 tablespoon olive oil over medium-high heat. Cook turkey 2 minutes per side. Reserve. 4. Add the remaining tablespoon of oil, the mushrooms, shallot and garlic. Cook 4 minutes, stirring occasionally. Sprinkle 2 tablespoons of the remaining flour over mushrooms and cook, stirring, 1 minute. Gradually stir in broth and the remaining 1/4 teaspoon each salt and pepper. Add nutmeg and cook 1 minute until thickened; add reserved turkey and tarragon and heat through. For each lunch, reserve one serving of turkey before adding to sauce. Per serving 493 CAL; 6g FAT (1g SAT); 48g PRO; 62g CARB; 12g FIBER; 584mg SODIUM; 60mg CHOL  By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
| Deep-Dish Veggie & Pepperoni Pizza | |
| Makes: 6 Servings Prep: 15 minutes BAKE: at 450° for 1 hour 1/2 pound eggplant cut into quarters lengthwise and then into 1/4-inch slices 1/2 pound brown mushrooms, such as cremini, stems removed, quartered 1 small red onion, peeled and quartered 1 pound frozen pizza dough, thawed 1 1/2 cups shredded reduced-fat Italian blend cheese (such as Sargento) 1/4 teaspoon salt 1/4 teaspoon dried oregano 1/8 teaspoon black pepper 1 can (8 ounces) no-salt-added tomato sauce 2 ounces turkey pepperoni, coarsely chopped 3 plum tomatoes, sliced 1. Heat oven to 450°. Coat a rimmed baking sheet and a 10-inch deep-dish pizza pan with nonstick cooking spray. 2. Place eggplant, mushrooms and onion on prepared baking sheet. Bake at 450° for 30 minutes, turning once. 3. On a lightly floured surface, roll out dough to form a circle slightly larger than the pizza pan. Place dough in prepared pan, pressing excess dough to the sides. | 4. Layer half the cheese and all the vegetables onto dough. Season with salt, oregano and pepper. Spoon sauce over vegetables and scatter pepperoni over sauce. 5. Bake at 450 for 15 minutes. Scatter remaining cheese and fan tomato slices over top. Bake for an additional 15 minutes. Remove from oven and cool slightly. 6. Use a sharp knife to cut into 6 slices; remove with pie server or spatula. PER SERVING 335 cal; 12g fat (5g sat); 17g pro; 43g carb; 4g fiber; 753mg sodium; 27mg chol  By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
| Rainbow Chard & White Bean Casserole | |
| Makes: 8 Servings Prep: 20 minutes Cook: 15 minutes BAKE: at 350° for 15 minutes Polenta and Onions 4 cups fat-free milk 1 teaspoon garlic powder 3/4 teaspoon salt 1/4 teaspoon black pepper 1 1/2 cups instant polenta 3/4 cup shaved Asiago cheese 1/2 cup basil, shredded 1 tablespoon extra-virgin olive oil 2 onions, peeled, halved and thinly sliced Chard and Beans 2 tablespoons extra-virgin olive oil 2 bunches rainbow chard, trimmed and cut across leaves and 2 inches of stem into 1-inch pieces 4 cloves garlic, coarsely chopped 1/2 teaspoon dried Italian seasoning 1/4 teaspoon salt 1/4 teaspoon black pepper 2 cans (15 ounces each) cannellini beans, drained and rinsed 3/4 cup shaved Asiago cheese | 1. Polenta and Onions: Lightly coat a 13 x 9 x 2-inch baking dish with nonstick cooking spray. In a large saucepan, combine milk, 1 cup water, garlic powder, salt and pepper. Bring to a simmer over medium-high heat. Gradually whisk in polenta. Cook, whisking continuously, for about 2 minutes, until thick. Add a little hot water if mixture becomes too thick. Stir in Asiago cheese and fresh basil. Spread polenta in prepared baking dish and allow to set at room temperature. 2. Heat olive oil in a large nonstick skillet over medium to medium-high heat. Add onions and cook 8 minutes, stirring occasionally, until golden. Remove to a plate and wipe out skillet. 3. Chard and Beans: Heat olive oil in same skillet over medium heat. Add chard (in batches) and garlic and cook 5 minutes, stirring occasionally. Season with Italian seasoning, salt and pepper. Stir in beans and heat through. 4. Assemble casserole. Heat oven to 350°. Spoon chard and beans evenly over polenta. Sprinkle 1/2 cup of the Asiago cheese over chard and beans. Scatter onions and remaining cheese over top. Bake, uncovered, at 350° for 15 minutes. 5. Allow to cool slightly before slicing. May also be served at room temperature. PER SERVING 383 cal; 12g fat (5g sat); 16g pro; 51g carb; 6g fiber; 681mg sodium; 21mg chol  By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
| Burrito Casserole Assemble up to 2 days ahead and refrigerate. Leave out on counter for 15 minutes before putting in oven. | |
| Makes: 6 Servings Prep: 15 minutes Bake: 35 minutes at 350 2 packages (8.8 ounces each) fully cooked brown rice (such as Uncle Ben’s) 1 jar (15 1/2 ounces) salsa ½ teaspoon dried oregano 1 can (15 ounces) refried beans 1 package (10 ounces) frozen corn, thawed ½ teaspoon chipotle chile powder ½ teaspoon ground cumin 11/2 cups shredded reduced-fat taco-cheese blend 2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry 3 tablespoons chopped cilantro | 1. In a large bowl, combine rice, salsa and oregano. In a second bowl, combine refried beans, corn, chile powder and cumin. 2. Coat a 12 x 8 x 2-inch baking dish with nonstick cooking spray. Spread half of the rice mixtureevenly in dish. Layer refried bean mixture and half the cheese over the rice. Scatter spinach over cheese. Top with remaining rice mixture and cheese. 3. Cover with plastic wrap and refrigerate for up to 2 days. 4. Heat oven to 350. Bake, uncovered, for 35 minutes or until internal temperature registers 140°. Sprinkle with cilantro before serving. Per serving 382 calories; 9 g fat (4 g sat.); 19 g protein; 61 g carbohydrate; 10 g fiber; 788 mg sodium; 26 mg cholesterol  By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
| Mango Chicken Salad | |
| Makes: 4 Servings Prep: 15 minutes Refrigerate: 1 hour 1/4 cup 2% Greek yogurt 1/4 cup reduced-fat mayonnaise 1 tablespoon lemon juice 2 teaspoons curry powder 1/4 teaspoon salt 4 cups shredded rotisserie chicken 1 mango, diced 1 cup red seedless grapes 1/2 cup sliced almonds 1 head Bibb lettuce | 1. In a large bowl, whisk together yogurt, mayonnaise, lemon juice, curry powder and salt. Fold in chicken, mango, grapes and half the almonds. Cover and refrigerate for at least 1 hour. 2. Line 4 salad plates with lettuce leaves. Equally divide chicken mixture among plates and scatter with remaining nuts. Per serving: 386 calories; 16 g fat (3 g sat.); 40 g protein; 22 g carbohydrate; 3 g fiber; 358 mg sodium; 102 mg cholesterol  By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
| Michael Lomonaco’s Chili Rub | |
| Makes: 4 Servings Prep: 15 minutes 1 cup ancho chile powder or other single chile powder* 1/4 cup dark-brownsugar 2 tablespoons ground cumin 2 tablespoons black pepper 1 tablespoon kosher salt 1/2 cup water | Whisk all the dry ingredients in a bowl. Bring the water to a boil and carefully add it to the dry ingredients. Stir to combine. Cool and refrigerate until using. *If only whole, dried chiles are available, toast them in a hot pan, remove seeds and process to a powder in a food processor. By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
| Turkey-Vegetable Fajitas | |
| Makes: 4 Servings Prep: 25 minutes Marinate: 2 hours Cook: 15 minutes Marinade: 1/4 cup lime juice 1 teaspoon ancho chile powder 1 teaspoon ground cumin 1/4 teaspoon salt 1/4 cup orange juice Turkey and Vegetables: 1 pound turkey cutlets, cut into long, thin strips 2 tablespoons canola oil 1 large sweet onion, peeled and sliced 2 green bell peppers, cored, seeded and sliced 1 cup shredded carrots 4 cloves garlic, coarsely chopped 1 pound zucchini, cut into 1/4-inch-thick matchsticks 1/2 pound sliced mushrooms 1/2 teaspoon salt 1/2 cup cilantro leaves 1/4 cup shredded Mexican cheese blend 4 scallions, sliced 8 corn tortillas, gently warmed 1. Marinade. Mix together lime juice, chile powder, cumin and salt. Set aside 2 tablespoons of the mixture; place remainder in a resealable plastic bag and add the orange juice. 2. Turkey and Vegetables. Add turkey to marinade in bag. Marinate in refrigerator for 2 hours. | 3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Remove turkey from marinade and add to skillet. Discard marinade. Cook 4 minutes, turning halfway through cooking time. Remove to a plate and keep warm. 4. Add remaining tablespoon oil to skillet. Stir in onion, green peppers, carrots and garlic. Cook, uncovered, 5 minutes, stirring occasionally. Add zucchini and mushrooms and cook an additional 5 minutes, stirring. Stir in turkey, reserved 2 tablespoons marinade and the salt; cook 1 minute. 5. Serve turkey and vegetables with cilantro, cheese, scallions and tortillas. If desired, accompany with Easy Avocado & Tomato Salsa (recipe, below). Per serving: 406 calories; 12 g fat (2 g sat.); 37 g protein; 42 g carbohydrate; 8 g fiber; 665 mg sodium; 50 mg cholesterol Easy Avocado & Tomato Salsa Mix together 4 chopped plum tomatoes, 1/4 cup chopped red onion, 2 tablespoons chopped cilantro, 1 tablespoon each olive oil and lime juice and 1/4 teaspoon salt. Dice the flesh of one ripe avocado and gently fold in. For a zestier salsa, add a finely chopped jalapeño.  By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission. |
Scallop-Quinoa PaellaMakes: 4 Servings
Prep: 15 minutes
Cook: 20 minutes
1 tablespoon olive oil
2 large sweet peppers, seeded and sliced
1 large onion, chopped
3 cloves garlic, sliced
1 can (141/2 ounces) reduced-sodium chicken broth
11/4 cups quinoa
1 jar (6 ounces) marinated artichoke hearts, drained and cut into quarters
1 cup frozen peas, thawed
1/4 teaspoon salt
1/4 teaspoon black pepper
1 1/2 pounds sea scallops
1. Heat a large skillet over medium-high heat. Add oil, peppers, onion and garlic. Cook, stirring occasionally, for 5 minutes.
2. Stir in chicken broth, 1 cup water, quinoa, artichoke hearts, peas, salt and pepper. Bring to a simmer and add scallops. Simmer, covered, for 12 to 15 minutes or until quinoa is tender and scallops are cooked through.
3. Allow to stand 5 minutes, covered, before serving.
Per serving: 436 calories; 11 g fat (1 g sat.); 38 g protein; 50 g carbohydrate; 8 g fiber; 799 mg sodium; 56 mg cholesterol
By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission
| Two-Way Nachos | ||||
| Makes: 6 Servings Prep: 10 minutes Bake: 15 minutes at 350 degrees 6 ounces baked tortilla chips 2 cups (8 ounces) cooked shredded chicken 1 can (15 ounces) black beans, drained and rinsed 1 cup jarred salsa 1 cup shredded reduced-fat Mexican cheese blend 4 scallions, trimmed and thinly sliced 1. Heat oven to 350. Line bottom and sides of a 13 x 9 x 2-inch baking dish with tortilla chips. Scatter chicken and beans over the chips. Spoon salsa over the beans and top with cheese and scallions. 2. Bake at 350 for 15 minutes until heated through and cheese is melted. Serve immediately. | Per serving 282 calories; 6 g fat (2 g sat.); 19 g protein; 37 g carbohydrate; 6 g fiber; 686 mg sodium; 35 mg cholesterol Variation: Replace chicken and beans with 1/2 pound coarsely chopped cooked shrimp and 1 can (8 ounces) drained crushed pineapple. Per serving 230 calories; 5 g fat (2 g sat.); 13 g protein; 33 g carbohydrate; 3 g fiber; 597 mg sodium; 70 mg cholesterol By Family Circle© 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Red Rice & Lentils | ||||
| Makes: 12 Servings Prep: 10 minutes Cook: 15 minutes 3 1/2 cups reduced-sodium chicken broth 2 cups red rice and lentil blend (such as Rice Selects) 1 cup (4 ounces) chopped mixed dried fruit 1/2 cup toasted hazelnuts 1. Place broth and rice mixture in a medium-size saucepan and bring to a boil over high heat. Cover and simmer on low for 10 minutes. Stir in dried fruit and cook an additional 5 minutes or until rice is tender and liquid is absorbed. | 2. To serve, place on a large platter and sprinkle hazelnuts over the top. Per serving: 186 calories; 4 g fat (0 g sat.); 4 g protein; 34 g carbohydrate; 3 g fiber; 155 mg sodium; 0 mg cholesterol By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Pork with California Pinot Infused Fig Chutney | ||||
| Makes: 4 Servings Prep: 50 minutes Cook: 40 minutes Chutney 1 cup chopped dried California figs 1 cup pinot wine* 1/3 cup white wine vinegar 2 tablespoons pure maple syrup 2 cinnamon sticks Maple-Rosemary Brine 1/2 cup boiling water 2 tablespoons kosher salt 1 1/2 cups red wine* 1 1/2 cups water 1/2 cup pure maple syrup 1/2 cup fresh rosemary leaves 1 teaspoon coarse pepper 4 cloves fresh garlic, smashed 1 1/2 pounds pork tenderloin 1. For chutney, stir ingredients all together in small saucepan. Heat to boil; reduce heat and simmer, covered, for 40 minutes. Uncover; increase heat slightly and cook 10 minutes more or until liquid has all evaporated. Remove cinnamon sticks. (May be prepared several days ahead and stored in refrigerator.) | 2. For brine, combine boiling water and salt in mixing bowl and stir to dissolve; cool. Arrange a gallon-size resealable plastic bag in a large bowl to keep it upright and pour in salt-water, remaining brine ingredients, and pork; seal well. Chill for 48 hours, turning occasionally. 3. To serve, remove pork from brine, drain and rinse thoroughly; pat dry. Cook on a well-oiled grill over medium-high heat for about 40 minutes, turning occasionally, until pork is cooked to medium (165 degrees). Slice; serve with warm chutney and sprinkled with chopped fresh rosemary. Nutrition facts per serving (without brine): Calories 370 (15% from fat); Total Fat 6g (sat 2g, mono 2.6g, poly <1g, trans 0g); Cholesterol 110mg; Protein 37g; Carbohydrate 31g; Fiber 5g; Iron 4mg; Sodium 95mg; Calcium 70mg; Vitamin A 14 IU; Vitamin C 2mg. ®CALIFORNIA FIG ADVISORY BOARD 2010 | |||
| Savory Meatloaf & Mushroom Gravy | ||||
| Makes: 12 Servings Prep: 30 minutes Bake: 400 degrees for 70 minutes; Cook: 9 minutes Meatloaf Ingredients: 2 tablespoons canola oil 3 pounds ground turkey 2 cups chopped onion 2 cups chopped carrot 1 cup unseasoned whole wheat bread crumbs mixed with 1 cup 1% milk 1/2 cup grated Parmesan cheese 1/4 cup ketchup 4 eggs, lightly beaten 1 teaspoon salt 1 teaspoon poultry seasoning 1 teaspoon garlic pepper blend (such as McCormick) Gravy and Sides 1 tablespoon canola oil 1/2 pound sliced mixed mushrooms 1/4 cup all-purpose flour 3 cups low-sodium chicken broth 1/2 cup dry white wine 1/2 teaspoon poultry seasoning 1/4 teaspoon salt 3 cups cooked mashed potatoes (optional) 3 cups cooked wide noodles (optional) | 1. Heat oven to 400 degrees. Coat a large roasting pan with canola oil. 2. Meatloaf. In a large bowl mix together turkey, onion, carrot, bread crumb mixture, Parmesan cheese, ketchup, eggs, salt, poultry seasoning and garlic pepper blend. Divide in half and form into two loaf shapes. Place each into prepared pan. Bake at 400° for 60 to 70 minutes or until internal temperature registers 160° on an instant-read thermometer. 3. Gravy. Heat oil in a large skillet over medium heat. Add mushrooms and cook 5 minutes; stir in flour and cook 1 minute. Gradually whisk in broth, wine, poultry seasoning and salt. Simmer 3 minutes. Remove from heat. 4. Serve one meatloaf with the mashed potatoes and half the gravy (about 11/2 cups). 5. Refrigerate second meatloaf and remaining gravy for a second meal. Serve with noodles. Per serving (meatloaf & gravy only) 332 calories; 17 g fat (4 g sat.); 27 g protein; 16 g carbohydrate; 2 g fiber; 750 mg sodium; 165 mg cholesterol By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Chinese Take-Out: Moo Shu Vegetable | ||||
| Makes: 10 Wraps Prep: 15 minutes Grill: 6 minutes; Cook: 11 minutes 1 package (8 ounces) firm tofu, cut into 6 slices 2 tablespoons smoky spicy grilling sauce (such as House of Tsang) 1 tablespoon canola oil 2 cloves garlic, peeled and chopped 2 tablespoons ginger root, peeled and chopped 1 bag (10 ounces) coleslaw mix 1 bag (8 ounces) shredded carrots 4 ounces sliced mixed mushrooms 1 cup bean sprouts 1/2 cup vegetable broth 1/4 cup Hoisin sauce 3 tablespoons lite soy sauce 6 scallions, sliced 1 teaspoon sesame oil 10 Mission Life Balance tortillas additional Hoisin sauce to spread on wrap , optional | 1. Heat a grill pan over medium heat. Coat with cooking spray. Brush both sides of the tofu slices with the grilling sauce and grill for 3 minutes per side. Remove to a plate and cut into small cubes. Keep warm. 2. In a large nonstick skillet or wok, heat oil over medium-high heat. Add garlic and ginger and cook 30 seconds. Add coleslaw mix, carrots, mushrooms, bean sprouts and 1/4 cup of the broth. Cook, stirring frequently, for 8 minutes. 3. Stir together remaining 1/4 cup broth, Hoisin sauce and soy sauce. Add to skillet and cook 2 minutes, stirring occasionally. Stir in the scallion, sesame oil and reserved tofu. 4. Serve with slightly warmed tortillas. PER WRAP 221 calories; 6 g fat (2 g sat.); 8 g protein; 32g carbohydrate; 5 g fiber; 843 mg sodium; 0 mg cholesterol By Family Circle© 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Roasted Corn with Zesty Red Pepper Sauce | ||||
| Serves: 8 - 10 Cook: 30 minutes, and 30 minutes to cool 5 - 6 ears Corn, yellow, in husk 1 cup Red pepper, roasted & pureed 1 cup Cottage cheese, low fat 1 tbs Cumin seed, toasted & ground fine 1 tsp Blackening spice 1/4 cup Lime juice, fresh (2 each) 1 tsp Salt 1 tbs Chipotle Tabasco Steps to Cook Corn 1. Wash corn in husk in cold water. 2.Place corn in husk on baking sheet. 3.Roast for 30 minutes at 425 degrees. 4.Cool to room temperature for 30 minutes. 5.Peel off husk and all silk strands. 6.Stand corn on its end and cut off the corn kernels. Watch this how-to for grilling corn. | Steps to Make Red Pepper Sauce 1. Prepare fresh roasted and peeled peppers or use a drained jar of pimientos. 2. Place all ingredients in a blender or food processor. Blend until smooth. 3. Store in the refrigerator until ready to use. Notes: This recipe serves as an excellent dip for artichokes and grilled vegetables, a sauce for grilled chicken and fresh fish or a dressing over a tossed greens salad. For an extra rustic touch, shuck the corn and then caramelize it on the grill before cutting off the kernels. Recipe Courtesy of Seasons 52. Reprinted with permission by Chef Cliff Pleau. | |||
| Red Snapper with Gazpacho Salsa | ||||
| Makes: 4 servings Prep: 15 minutes Cook: 7 minutes 3 plum tomatoes, seeded and cut into 1/4-inch pieces 1 yellow pepper, seeded and cut into 1/4-inch pieces 1 small rib celery, cut into 1/4-inch pieces 1/2 cucumber, seeded and cut into 1/4-inch pieces 1/2 small red onion, minced 1/2 teaspoon salt 1/2 teaspoon black pepper 1 1/2 tablespoons extra virgin olive oil 1 tablespoon white wine vinegar 2 red snapper fillets (about 9ounces each) cut in half on the diagonal 2 tablespoons Wondra flour 1. Stir together tomatoes, yellow pepper, celery, cucumber, onion, 1/4 teaspoon each of the salt and black pepper, the olive oil and vinegar; set aside. | 2. Sprinkle fish with remaining 1/4 teaspoon each salt and pepper. Place flour on plate. Dip flesh side of fish (not skin) in flour, shaking off excess. Heat a large nonstick skillet over medium-high heat. Coat pan generously with nonstick cooking spray. Add fish to pan, flesh-side down, and cook 3 minutes. Flip and cook an additional 4 minutes or until fish flakes easily. Remove fish to serving platter and keep warm. 3. Meanwhile, heat a medium-size skillet over medium-high heat and add tomato mixture to pan. Cook 4 minutes, stirring often. Serve salsa with fish immediately. Per serving: 218 calories; 7 g fat (1 g sat.); 28 g protein; 10 g carbohydrate; 2 g fiber; 385 mg sodium; 47 mg cholesterol By Family Circle© 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Three-Bean Veggie Chili | ||||
| 1 tablespoon olive oil 1 medium-size onion, chopped 2 cloves garlic, peeled and chopped 3 tablespoons chili powder 2 organic sweet bell peppers, cored and diced 1 organic medium-size zucchini, trimmed and diced 1 can (14 1/2 ounces) organic fire-roasted diced tomatoes, such as Muir-Glen 1 can (8 ounces) organic no-salt-added tomato sauce 1/4 cup ketchup 1/2 teaspoon dried oregano 1 can (15 ounces) organic black beans, drained and rinsed 1 can (15 ounces) organic small white beans, drained and rinsed 1 can (15 ounces) organic red kidney beans, drained and rinsed Organic grated cheddar cheese (optional) 1. Heat oil in a large nonstick pot over medium heat. Add onion, garlic and chili powder and cook 3 minutes. | 2. Add peppers and zucchini and continue to cook 5 minutes, stirring occasionally. 3. Stir in tomatoes, tomato sauce, ketchup and oregano. Cook 8 minutes. 4. Gently stir in the beans. Cover pot and continue to cook 3 minutes. Serve with organic grated cheese, if desired. Per cup 203 calories; 4 g fat (0 g sat.); 11 g protein; 39 g carbohydrate; 12 g fiber; 678 mg sodium; 0 mg cholesterol By Family Circle© 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Chicken Curry & Brown Basmati Rice | ||||
| Makes: 6 servings Prep: 15 minutes Cook: 10 minutes Bake: 350 degrees for 45 mins 1 tablespoon vegetable oil 11/2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces 1/4 teaspoon salt 1 medium onion, chopped 1 tablespoon chopped fresh ginger root 2 teaspoons curry powder 11/2 cups reduced-sodium chicken broth 1 can (15 ounces) chickpeas, drained and rinsed 1/2 cup golden raisins 3 cups cooked brown basmati rice 2 small sweet red peppers, seeded and sliced 1/4 cup sliced almonds 1. Heat oven to 350 degrees. Coat a 13 x 9 x 2-inch baking dish with nonstick cooking spray. 2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and saute for 5 minutes, turning after 3 minutes. Season with 1/8 teaspoon of the salt. Remove from skillet and keep warm. | 3. Add onion and ginger to skillet and cook for 3 minutes, stirring occasionally. Add curry and cook 1 minute. Add broth and remaining 1/8 teaspoon salt to skillet. Bring to a simmer and add chickpeas, raisins and chicken. Simmer for 1 minute. 4. Evenly spoon cooked rice into prepared dish. Spoon chicken curry mixture over top. Scatter peppers over curry. Cover with foil. Bake, covered, at 350 degrees for 30 minutes. Uncover and scatter almonds over peppers. Bake, uncovered, for 15 additional minutes. Cool slightly before serving. Per serving 297 calories; 7 g fat (1 g sat.); 10 g protein; 51 g carbohydrate; 7 g fiber; 353 mg sodium; 7 mg cholesterol By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Teriyaki Salmon with Glazed Broccoli Salad | ||||
| Makes: 4 servings Prep: 15 minutes Cook: 14 minutes Broil: 8 minutes 2 tablespoon honey 2 tablespoons low-sodium teriyaki sauce 1 tablespoon rice wine vinegar 4 scallions, trimmed and thinly sliced 2 garlic cloves, minced 1/2 cup sliced almonds 1 bunch broccoli (about 1 1/2 pounds), cut into flowerets and stalks peeled and cut into 1/4-inch coins 4 salmon fillets, about 4 ounces each 2 teaspoons cornstarch 1. In a small bowl, stir together honey, teriyaki sauce, vinegar, scallions and garlic; divide in half and set aside. 2. Adjust oven rack so that it is 6 inches from heating element and heat broiler. Line a rimmed baking sheet with aluminum foil and set aside. 3. Heat a large nonstick skillet over medium-high heat and toast almonds for 6 minutes or until lightly browned. Remove almonds from skillet and set aside; carefully wipe out skillet. | 4. Place 1/4 cup water in skillet and reduce heat to medium-low. Add broccoli to skillet and cook, covered, for 7 to 8 minutes or until bright green and tender. 5. While broccoli is cooking, place salmon on prepared baking sheet and brush with half of teriyaki mixture. Broil salmon about 5 to 8 minutes or until top is browned and the interior temperature reaches 120 degrees on an instant read thermometer. 6. Stir cornstarch into remaining half of teriyaki mixture. Uncover broccoli and pour teriyaki mixture into skillet. Bring to a simmer and cook, stirring, for 4 minutes or until sauce has reduced to a thick glaze. Stir in almonds and serve with salmon. Per serving 332 calories; 14 g fat (2 g sat.); 30 g protein; 25 g carbohydrate; 6 g fiber; 239 mg sodium; 62 mg cholesterol By Family Circle© 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Panko-Crusted Eggplant Parmesan | ||||
| Eggplant 3/4 cup panko Japanese bread crumbs 1/4 cup grated Parmesan cheese 1 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon black pepper 3 egg whites 1 large eggplant, about 1 1/2 pounds, cut into 1/2-inch slices (about 16 slices) Sauce and Pasta 4 cloves garlic, peeled and sliced 2 cans (14 1/2 ounces each) no-salt-added diced tomatoes 1 1/2 teaspoons dried oregano 1/2 teaspoon salt 1/4 teaspoon red pepper flakes 1/2 cup fresh basil 1/2 cup shredded part-skim mozzarella 1/2 pound angel hair pasta, cooked following package directions 1. Eggplant: Heat oven to 400 degrees. Place a large rack on a baking sheet and spray with nonstick cooking spray. 2. In a pie plate, mix together panko, Parmesan cheese, oregano, salt and pepper. In a second pie plate, lightly whisk egg whites. | 3. Dip each slice of eggplant into egg whites and then into panko mixture, coating both sides. Place eggplant on prepared baking rack. Bake at 400 degrees for 45 minutes, until browned and tender. 4. Sauce: While eggplant is baking, make sauce. Coat a medium-size nonstick skillet with nonstick cooking spray and place over medium heat. Cook garlic until lightly browned, about 3 minutes, stirring occasionally. Add tomatoes, oregano, salt and red pepper flakes. Simmer, stirring occasionally, for 10 minutes. Tear basil into bite-size pieces and stir in. 5. Overlap eggplant slices slightly on the baking sheet, making four piles. Spoon sauce evenly over each portion (reserve a quarter of it for serving) and evenly sprinkle with mozzarella cheese. Bake an additional 10 minutes. 6. Serve eggplant with cooked pasta and reserved sauce. Per Serving 416 calories; 6 g fat (3 g sat.); 21 g protein; 72 g carbohydrate; 10 g fiber; 856 mg sodium; 12 mg cholesterol By Family Circle© 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Black Bean Chili Burger | ||||
| Makes: 6 servings Prep Time: 10 minutes Cook time: 2 minutes Broil Time: 3 minutes 1 tablespoon chili powder 1 teaspoon garlic powder 1/2 teaspoon ground cumin 1 pound ground sirloin 1 can (15.5 ounces) black beans, drained and rinsed 1/2 cup minced red onion 1/3 cup plus 3 tablespoons medium salsa 1/2 teaspoon salt 1/2 teaspoon black pepper 6 multigrain seeded hamburger buns 1/2 cup light mayonnaise 1 avocado, peeled, pitted and sliced 1. Heat grill or grill pan to mediumhigh. Heat broiler. Combine chili powder, garlic powder and cumin in a small nonstick skillet. Cook over medium-high heat for 2 minutes, until fragrant. Remove from heat. 2. In a large bowl, stir together the sirloin, black beans, spice mixture, red onion, 1/3 cup of the salsa, the salt and pepper. Transfer to a food processor and pulse until texture is slightly smooth and about half of the beans have been mashed. Return to bowl and divide into 6 hamburger patties. | 3. Coat burgers with nonstick cooking spray. Grill 4 minutes, then flip over and grill another 4 minutes or until instant read thermometer inserted into thickest part of burger registers 140 degrees. 4. Meanwhile, toast buns under broiler for 3 minutes, turning once. In a small bowl, stir together remaining 3 tablespoons salsa and the mayonnaise. Spread each bun with some of the salsa mayo. Add a burger and a few avocado slices and serve. Per serving 363 calories; 15 g fat (3 g sat.); 23 g protein; 38 g carbohydrate; 7 g fiber; 801 mg sodium; 44 mg cholesterol By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Chicken Satay Skewers with Mango Relish | ||||
| Makes: 6 servings Prep Time: 10 minutes Grill time: 10 minutes 1/3 cup satay sauce (such as Thai Kitchen) 4 tablespoons lime juice 1/2 teaspoon salt 1/2 teaspoon black pepper 2 pounds chicken tenders 1 bunch scallions 3 large, ripe mangoes, peeled and flesh cut into 1/4-inch cubes 1/3 cup finely chopped red onion 1 tablespoon vegetable oil 1. Heat gas grill to medium-high or prepare charcoal grill with medium-hot coals. 2. Combine satay sauce, 2 tablespoons lime juice and 1/4 teaspoon each salt and pepper. 3. Thread tenders onto skewers; brush each with satay sauce. Grill skewers for 5 minutes per side or until chicken is cooked through. Grill scallions for last 3 minutes of cook time. 4. Meanwhile, stir together remaining 2 tablespoons lime juice, 1/4 teaspoon each salt and pepper, mangoes, red onion and vegetable oil in a bowl. | 5. Remove chicken and scallions from grill and thinly slice scallions. Stir half of scallions into mango relish and sprinkle remaining half over meat. Serve skewers with relish. Broiler Method: Heat broiler. Coat a broiler pan with cooking spray. Brush chicken with sauce; broil 5 minutes per side. Broil scallions for final 3 minutes of cook time. Proceed from Step 4 above. Per serving 264 calories; 5 g fat (1 g sat.); 36 g protein; 20 g carbohydrate; 2 g fiber; 296 mg sodium; 88 mg cholesterol By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Sausage & Pepper "Hero" | ||||
| Makes: 4 servings Prep Time: 15 minutes Roast at: 400 degrees for 1 hour 1/2 pound hot Italian turkey sausage, cut into 1/2-inch coins 2 green bell peppers, seeded, cored and cut into 1/2-inch strips 2 sweet red peppers, seeded, cored and cut into 1/2-inch strips 1 large sweet onion, peeled and cut into 1/2-inch slices 1 large baking potato, peeled and cut into 1/2-inch pieces 4 teaspoons olive oil 1 teaspoon dried Italian seasoning 1/2 teaspoon salt 1/4 teaspoon black pepper 2 tablespoons balsamic vinegar 4 frankfurter rolls, toasted 1. Heat oven to 400 degrees. Spray a large roasting pan with nonstick cooking spray. Place sausage in the pan and roast for 15 minutes. | 2. Place peppers, onion and potato in a large bowl. Toss with olive oil, Italian seasoning, salt and pepper. Add vegetables to the roasting pan and stir to combine with sausage. Roast for an additional 45 minutes, stirring twice, until vegetables are tender. Remove from oven and stir in vinegar. 3. To serve, spoon 1 generous cup of sausage and peppers over each toasted bun. Per serving 350 calories; 11 g fat (3 g sat.); 18 g protein; 46 g carbohydrate; 5 g fiber; 683 mg sodium; 40 mg cholesterol By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
| Grilled Mango BBQ Pizza | ||||
| Makes: 8 slices Prep Time: 10 minutes Grill Time: 12 minutes 1 pound frozen pizza dough, thawed 1/2 cup bottled barbecue sauce 1 cup shredded Monterey Jack cheese 3 ounces Canadian bacon, cut into strips 1/2 mango, thinly sliced 1. Heat gas grill to medium or prepare charcoal grill with medium-hot coals. 2. Coat a 12-inch perforated pizza pan with nonstick cooking spray. Roll dough out to a 12-inch circle. Place on prepared pizza pan. Put on grill rack and close lid of grill. Grill for 5 minutes. Check bottom of pizza. If getting too dark lower heat to medium-low. 3. Open grill. Spread dough with barbecue sauce and sprinkle evenly with the cheese. Scatter the Canadian bacon and mango slices over the top. | 4. Grill for 5 to 7 minutes more, until crust is lightly browned and cheese is melted. 5. Gently slide pizza onto a cutting board. 6. Allow pizza to cool slightly before cutting into slices. Per serving 227 calories; 7 g fat (3 g sat.); 10 g protein; 35 g carbohydrate; 1 g fiber; 558 mg sodium; 19 mg cholesterol By Family Circle © 2007 Meredith Corporation. First published in Family Circle Magazine. Reprinted with permission | |||
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