Spicy Shrimp Noodle Bowl
Chicken Stuffed with Spinach, Feta, and Pine Nuts
7 points
Yield: 4 servings (serving size: 1 stuffed chicken breast half)
5 ounces fresh spinach, chopped
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons pine nuts, toasted
1 teaspoon fresh thyme, minced
2 teaspoons fresh lemon juice
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup fat-free, lower-sodium chicken broth
1. Preheat oven to 350°.
2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.
3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.
4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.
CALORIES 297 ; FAT 11.6g (sat 3.4g,mono 4.4g,poly 2.4g); CHOLESTEROL 111mg; CALCIUM 131mg; CARBOHYDRATE 3.4g; SODIUM 493mg; PROTEIN 43.3g; FIBER 1.2g; IRON 2.7mg
Parmesan Soufflé with Fresh Fines Herbes
Although chervil is a traditional component of fines herbes, oregano is more readily available and makes a tasty substitute. Serve as a side dish or a light dinner with a green salad.
Ingredients
Cooking spray
2 tablespoons dry breadcrumbs
1/4 cup minced shallots (about 1 large)
1/3 cup all-purpose flour (about 1 1/2 ounces)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/4 cups 1% low-fat milk
1/3 cup dry white wine
1 large egg yolk
1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh chives
1 teaspoon chopped fresh oregano or chervil
1/4 teaspoon chopped fresh tarragon (optional)
6 large egg whites
Dash of cream of tartar
Preparation
Preheat oven to 350°.
Lightly coat a 2-quart soufflé dish with cooking spray; sprinkle breadcrumbs over bottom and sides of dish. Set aside.
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add shallots; sauté 2 minutes or until tender. Remove shallots from pan; set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, salt, and pepper in saucepan. Gradually add milk, stirring with a whisk until blended; stir in wine. Bring to a boil over medium-high heat, stirring constantly; cook 1 minute or until thick. Remove from heat.
Place egg yolk in a medium bowl, and gradually stir about one-fourth of hot milk mixture into egg yolk, stirring constantly with a whisk. Add to remaining hot milk mixture, stirring constantly. Cook for 30 seconds, stirring constantly; remove from heat. Add cheese; stir until smooth. Stir in shallots, parsley, chives, oregano, and tarragon, if desired. Spoon cheese mixture into a large bowl.
Place egg whites and cream of tartar in a large bowl; beat with a mixer at high speed until stiff peaks form. Gently stir one-fourth of egg white mixture into cheese mixture; gently fold in remaining egg white mixture. Spoon into prepared dish. Bake at 350° for 55 minutes or until puffy, golden, and set. Serve immediately.
Yield: 6 servings
French Toast Waffles
A waffle maker creates a crisp, brown French toast without a skillet. Just make sure you start with slightly hardened bread so that the toast won’t be soggy.
Ingredients
Cooking spray
1 cup fat-free milk
1 tablespoon sugar
1 tablespoon butter, melted
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
2 large eggs
16 (1/2-inch-thick) slices day-old French bread (about 7 ounces)
Preparation
Coat waffle iron with cooking spray, and preheat.
Combine milk and the next 5 ingredients (milk through eggs), stirring well with a whisk. Place bread in a 13 x 9-inch baking dish; pour milk mixture over bread, turning to coat. Let stand 5 minutes.
Place 4 bread slices on hot waffle iron. Cook 3 to 5 minutes or until done; repeat the procedure with the remaining bread.
Yield: 4 servings (serving size: 4 waffles)
Asian Slaw
2 Tbsp rice vinegar
2 Tbsp soy sauce
2 tsp light brown sugar
1 tsp sesame oil
1 16 oz. pkg cabbage and cole slaw
¼ c minced fresh cilantro
¼ c chopped green onions
2 Tbsp chopped dry-roasted peanuts
Combine first 4 ingredients in a large bowl; stir with a whisk. Add remaining ingredients and toss to coat.
Wild Mushroom and Beef Stew
7 points
Yield: 8 servings (serving size: 1 1/2 cups)
5 cups water
3 cups fat-free, less-sodium chicken broth
1 cup dried porcini mushrooms (about 1 ounce)
2 tablespoons all-purpose flour
1 teaspoon salt
2 garlic cloves, minced
2 pounds beef stew meat
1 tablespoon canola oil, divided
Cooking spray
2 (8-ounce) packages presliced button mushrooms
1 pound cremini mushrooms, sliced (about 10 cups)
1/4 cup tomato paste
4 cups coarsely chopped red onion
2 teaspoons chopped fresh or 1/2 teaspoon dried rosemary
1/2 teaspoon freshly ground black pepper
2 tablespoons chopped fresh flat-leaf parsley
Bring water and broth to a boil in a saucepan. Add porcini; remove from heat, and let stand 15 minutes. Drain in a colander over a bowl, reserving liquid. Chop porcini; set aside.
Combine flour, salt, garlic, and beef, tossing well to coat. Heat 1 teaspoon oil in a large Dutch oven over medium-high heat. Add half of beef mixture; sauté 4 minutes or until browned. Remove from pan. Repeat procedure with 1 teaspoon oil and remaining beef mixture. Wipe pan clean with a paper towel; coat with cooking spray. Add button and cremini mushrooms; cover, reduce heat to medium, and cook 10 minutes or until mushrooms release liquid. Stir in the reserved porcini liquid, chopped porcini, beef mixture, and tomato paste; bring to a boil. Cover, reduce heat, and simmer 45 minutes.
Preheat oven to 450°.
Combine remaining 1 teaspoon oil and onion on a foil-lined jelly-roll pan; toss well to coat. Bake at 450° for 25 minutes, stirring twice.
Add roasted onion, rosemary, and pepper to stew. Cover and simmer stew an additional 30 minutes or until beef is tender. Sprinkle with parsley.
CALORIES 324 (30% from fat); FAT 10.7g (sat 3.3g,mono 4.8g,poly 1.2g); IRON 7.4mg; CHOLESTEROL 71mg; CALCIUM 51mg; CARBOHYDRATE 25.2g; SODIUM 509mg; PROTEIN 32.6g; FIBER 6.1g
Spiced Pork Tenderloin with Sautéed Apples+
Serve with a spinach salad.
Cooking Light NOVEMBER 2012
- Yield: 4 servings (serving size: 3 pork medallions and about 1/2 cup apple mixture)
- Total:20 Minutes
Ingredients
- 3/8 teaspoon salt
- 1/4 teaspoon ground coriander
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces
- Cooking spray
- 2 tablespoons butter
- 2 cups thinly sliced unpeeled Braeburn or Gala apple
- 1/3 cup thinly sliced shallots
- 1/8 teaspoon salt
- 1/4 cup apple cider
- 1 teaspoon fresh thyme leaves
Preparation
1. Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.
2. Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.
Pumpkin Ice Cream Torte+
Thaw 10 minutes before serving to slice.
Yield: 12 servings
3/4 cup graham cracker crumbs
2 tablespoons brown sugar
2 tablespoons finely chopped pecans
2 tablespoons butter, melted
Cooking spray
1 cup canned unsweetened pumpkin
1 teaspoon ground cinnamon
1/2 teaspoon ground allspice
1/8 teaspoon ground ginger
1/8 teaspoon ground cloves
9 cups vanilla low-fat ice cream (about 1 1/2 cartons), divided (one carton is sufficient; try with full on ice cream next time!)
1/4 cup finely chopped pecans, toasted and divided
1/4 cup jarred caramel topping
1. Preheat oven to 350°.
2. Combine first 4 ingredients (mixture will be crumbly). Firmly press crumb mixture into bottom of a 9-inch springform pan coated with cooking spray. Bake at 350° for 10 minutes; cool on a wire rack.
3. Combine pumpkin and the next 4 ingredients (through cloves) in a bowl. Soften 6 cups ice cream; add to pumpkin mixture, stirring to blend. Spoon half of mixture into prepared pan. Cover with plastic wrap; freeze 1 hour or until firm. Cover and freeze remaining pumpkin ice cream.
4. Soften remaining 3 cups vanilla ice cream; stir in 3 tablespoons pecans. Spread over pumpkin ice cream layer; freeze 1 hour or until firm. Soften remaining 3 cups pumpkin ice cream; spread over vanilla ice cream mixture. Cover; freeze 8 hours or until firm. Cut torte into 12 wedges. Place 1 wedge on each of 12 plates. Place topping in microwave-safe bowl; microwave at HIGH 45 seconds. Top each serving with 1 tablespoon topping; sprinkle with 1/4 teaspoon pecans.
CALORIES 260 ; FAT 8.2g (sat 3.1g,mono 2.2g,poly 1.1g); CHOLESTEROL 13mg; CALCIUM 168mg; CARBOHYDRATE 40.9g; SODIUM 186mg; PROTEIN 5.6g; FIBER 2.8g; IRON 0.7mg
Roasted Butternut Squash Risotto with Sugared Walnuts+
Yield: 8 servings (serving size: about 2/3 cup risotto, 1 1/2 teaspoons cheese, and 1 tablespoon nuts)
5 points
(purchased sweetened walnuts instead; used bacon instead of pancetta; other reviewers suggested cooking squash longer to brown it – then might want to add it in after cooking rice so it doesn’t get too mushy)
This recipe takes time, but is well worth it.
1/2 cup coarsely chopped walnuts
1 tablespoon butter, melted
1 teaspoon brown sugar
1/8 teaspoon freshly ground black pepper
2 cups (1/2-inch) cubed peeled butternut squash
1 tablespoon olive oil
2 teaspoons minced fresh garlic
4 cups fat-free, lower-sodium chicken broth
1/2 cup water
1 ounce pancetta, finely chopped (about 1/4 cup)
1 cup finely chopped onion
1 1/4 cups uncooked Arborio rice
1/2 cup chardonnay
2 tablespoons finely chopped fresh lemon thyme or 1 1/2 tablespoons thyme plus 1/2 teaspoon grated lemon rind
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) shaved Parmigiano-Reggiano cheese
1. Preheat oven to 400°.
2. Arrange nuts in a single layer on a jelly-roll pan. Bake at 400° for 5 minutes or until toasted, stirring twice. Place nuts in a bowl. Drizzle butter over warm nuts; sprinkle with sugar and 1/8 teaspoon pepper. Toss well to coat.
3. Combine squash and 1 tablespoon oil, tossing to coat. Arrange squash in a single layer on jelly-roll pan. Bake at 400° for 15 minutes or until squash is just tender. Remove from pan; stir in garlic. Set aside.
4. Bring broth and 1/2 cup water to a simmer in a saucepan (do not boil). Keep warm over low heat.
5. Heat a large saucepan over medium heat. Add pancetta to saucepan; cook 5 minutes or until browned, stirring frequently. Add onion; cook 3 minutes or until tender, stirring occasionally. Add rice; cook 2 minutes, stirring constantly. Add wine; cook 1 minute or until liquid is nearly absorbed, stirring constantly. Add broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in squash, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Top with cheese and nuts.
CALORIES 259 ; FAT 10.7g (sat 2.7g,mono 2.6g,poly 3.8g); CHOLESTEROL 9mg; CALCIUM 95mg; CARBOHYDRATE 35.5g; SODIUM 397mg; PROTEIN 7.5g; FIBER 3.9g; IRON 1.3mg