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Monthly Archives: January 2012

Spicy Chicken Breasts

Spicy Chicken Breasts

Servings

4 servings

Calories

173 calories per serving

Ingredients

• 2 1/2 tablespoons paprika
• 2 tablespoons garlic powder
• 1 tablespoon salt
• 1 tablespoon onion powder
• 1 tablespoon dried thyme
• 1 tablespoon ground cayenne pepper
• 1 tablespoon ground black pepper
• 4 skinless, boneless chicken breast halves

Preparation

1.) In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
2.) Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
3.) Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear.

Orange-Scented Beef Stir-Fry

Orange-Scented Beef Stir-Fry

Servings

4 servings

Calories

266 calories per serving

Ingredients

• 1/2 cup reduced-sodium chicken broth, divided
• 1 tablespoon cornstarch
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons orange marmalade
• 1 tablespoon oyster-flavored sauce
• 1 tablespoon rice vinegar
• 1 1/2-2 teaspoons chile-garlic sauce
• 4 teaspoons canola oil, divided
• 12 ounces beef top sirloin, trimmed of fat and cut into 1/4-inch strips
• 1 tablespoon minced fresh ginger
• 1 large onion, slivered (1 1/2-2 cups)
• 1 small red bell pepper, diced (1 cup)
• 1 pound broccoli florets, (about 4 cups)

Preparation

1.)  Combine 1/4 cup broth, cornstarch, soy sauce, marmalade, oyster sauce, vinegar and chile-garlic sauce in a small bowl; mix well.
2.)  Heat 1 teaspoon oil in a wok or large nonstick skillet over high heat. Add half the beef; stir-fry until browned, about 2 minutes. Transfer to a plate. Stir-fry the remaining beef in 1 teaspoon oil; transfer to the plate.
3.)  Add the remaining 2 teaspoons oil to the wok. Add ginger and stir-fry until fragrant, 10 to 20 seconds. Add onion; stir-fry for 30 seconds. Add bell pepper and broccoli; stir-fry for 30 seconds. Pour in the remaining 1/4 cup broth, cover and cook until the vegetables are crisp-tender, 2 to 4 minutes. Push the vegetables to the sides. Stir the sauce mixture and add it to the wok. Cook, stirring, until the sauce becomes thick and translucent. Stir the vegetables into the sauce and return the beef to the wok; toss to coat. Serve immediately.


No-Bake Mac and Cheese

No-Bake Mac and Cheese

Servings

4 servings

Calories

412 calories per serving

Ingredients

• 8 ounces whole-wheat elbow noodles (2 cups)
• 1 10-ounce package frozen chopped broccoli
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon ground white pepper
• 3/4 cup shredded extra-sharp Cheddar cheese
• 1/4 cup shredded Parmesan cheese
• 1 teaspoon Dijon mustard

Preparation

1.)  Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
2.)  Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
3.)  Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Green Pizza

Green Pizza

Servings

6 servings

Calories

323 calories per serving

Ingredients

• 1 pound prepared pizza dough, preferably whole-wheat
• 2 cups chopped broccoli florets
• 1/4 cup water
• 5 ounces arugula ,any tough stems removed, chopped (about 6 cups)
• Pinch of salt
• Freshly ground pepper to taste
• 1/2 cup prepared pesto
• 1 cup shredded part-skim mozzarella cheese

Preparation

1.)  Position oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
2.)  Roll out dough on a lightly floured surface to about the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
3.)  Meanwhile, cook broccoli and water in a large skillet over medium heat, covered, until the broccoli is crisp-tender, about 3 minutes. Stir in arugula and cook, stirring, until wilted, 1 to 2 minutes more. Season with salt and pepper.
4.)  Spread pesto evenly over the crust, top with the broccoli mixture and sprinkle with cheese. Bake until crispy and golden and the cheese is melted, 8 to 10 minutes.

Pomegranate-Glazed Salmon

Pomegranate-Glazed Salmon

Servings

4 servings

Calories

465 calories per serving

Ingredients

• 4 pieces (5 ounces each) skinless center-cut salmon filet
• ¾ cup pomegranate juice
• ¼ cup orange juice
• 1 cup bulgur
• 2 cups water
• 5 ounces radishes
• 5 dried apricot halves
• 3 green onions
• Salt
• Pepper

Preparation

1.)  Preheat oven to 450 degrees F. Line 18-inch by 12-inch jelly-roll pan with foil.
2.)  In 1-quart saucepan, heat pomegranate and orange juices to boiling on high. Reduce heat to medium-low; simmer 15 minutes or until reduced to 1/3 cup.
3.)  In large microwave-safe bowl, combine bulgur and water. Microwave on High 10 to 12 minutes or until bulgur is tender and water is absorbed.
4.)  Arrange salmon in prepared pan; sprinkle with 1/8 teaspoon each salt and freshly ground black pepper. Roast 8 to 10 minutes or until fish just turns opaque.
5.)  Meanwhile, finely chop radishes, apricots, and green onions. Reserve 1 tablespoon of green onion.
6.)  Add remaining green onion to bulgur along with radishes, apricots, and 1/8 teaspoon each salt and freshly ground black pepper; stir to combine. Divide among serving plates. Top with salmon, and then glaze. Garnish with reserved green onion.

Healthy Fried Chicken

Healthy Fried Chicken

Servings
4 servings

Calories
305 calories per serving

Ingredients

• 1 (3-pound) cut-up chicken, skin removed from all pieces except wings
• 1 1/2 cup(s) panko (Japanese-style) bread crumbs
• 1 teaspoon(s) grated fresh lemon peel
• 1 1/2 cup(s) buttermilk
• 1/2 teaspoon(s) ground red pepper (cayenne)
• 3/4 teaspoon(s) salt

Preparation

1.)  In large self-sealing plastic bag, place buttermilk, ground red pepper, and 3/4 teaspoon salt; add chicken pieces, turning to coat. Seal bag, pressing out excess air. Refrigerate chicken at least 1 hour or preferably overnight, turning bag over once.
2.)  Preheat oven to 425 degrees F. Spray 15 1/2″ by 10 1/2″ jelly-roll pan with nonstick spray. In large bowl, combine panko and lemon peel.
3.)  Remove chicken from marinade, shaking off excess. Discard marinade. Add chicken pieces, a few at a time, to panko mixture, turning to coat. Place chicken in prepared pan.
4.)  Bake 30 to 35 minutes or until coating is crisp and juices run clear when thickest part of chicken is pierced with tip of knife. For browner coating, after chicken is cooked, turn oven to broil. Broil chicken 5 to 6 inches from source of heat 1 to 2 minutes or until golden.

Grilled Filet Mignon with Vegetable Kebabs

Grilled Filet Mignon with Vegetable Kebabs

Servings

4 servings

Calories

283 calories per serving

Ingredients

  • 1 pound filet mignon steak, 1 1/2 to 2 inches thick, cut into 4 pieces
  • 1 lemon, zested and juiced
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 16 cherry tomatoes
  • 10 ounces white mushrooms, stemmed
  • 1 medium zucchini, halved lengthwise and sliced into 1-inch pieces
  • 1 small red onion, cut into wedges

Preparation

1.)  Preheat grill to high.
2.)  Combine lemon zest, lemon juice, oil, oregano, salt and pepper in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add tomatoes, mushrooms, zucchini and onion to the remaining marinade; toss well to coat. Thread the vegetables onto eight 10-inch skewers. Drizzle the vegetables and steak with the reserved marinade.
3.)  Grill the steak 4 to 6 minutes per side for medium. Grill the vegetable kebabs, turning frequently, until tender and lightly charred, 8 to 12 minutes total. Remove the vegetables from the skewers and serve with the steak.

Seared Tilapia with Asparagus

Seared Tilapia with Asparagus

Servings

4 servings

Calories

230 calories per serving

Ingredients

• 2 pounds thin, tender asparagus, trimmed
• 3 tablespoons coarsely chopped mint leaves
• 1 small garlic clove, finely chopped
• 1/2 teaspoon finely grated lemon zest
• Pinch red pepper flakes
• 2 tilapia fillets (about 1 pound total), halved
• Salt and freshly ground black pepper
• 1 tablespoon extra virgin olive oil, plus 4 teaspoons oil for drizzling

Preparation

1.)  Put a steamer basket in a large pot over 1-inch of boiling salted water. Add the asparagus; cover and steam until it is crisp-tender, 6 to 8 minutes.
2.)  In a small dish, stir together the mint, garlic, lemon zest and pepper flakes.
3.)  Brush the tilapia with 1 tablespoon oil; season with salt and pepper to taste. Add 2 tilapia fillets to hot pan; cook, turning once, until opaque throughout, 5 to 7 minutes total. Transfer to plates. Repeat with remaining tilapia.
4.)  Serve the tilapia with the asparagus; garnish with gremolata mixture. Drizzle the asparagus and fish with olive oil, if desired.

Balsamic Chicken with Roasted Vegetables

Balsamic Chicken with Roasted Tomatoes

Servings
4 servings, 1 chicken breast

Calories
238 calories per serving

Ingredients

• 1 pint grape tomatoes
• 1 tablespoon honey
• 1 1/2 teaspoons olive oil
• 1/2 teaspoon salt, divided
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1/2 teaspoon freshly ground black pepper
• Cooking spray
• Balsamic vinaigrette salad spritzer

Preparation

1.)  Preheat oven to 450°.
2.)  Combine first 3 ingredients in a small bowl; place tomato mixture on a foil-lined jelly-roll pan. Bake at 450° for 12 minutes or until tomato skins burst and begin to wrinkle, stirring once. Transfer tomatoes to a bowl, scraping juices into bowl. Stir 1/4 teaspoon salt into tomato mixture.
3.)  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 evenly with 1/4 teaspoon salt and pepper.
4.)  Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 to 4 minutes on each side. Place chicken on individual plates; coat each breast half with 2 to 3 sprays of balsamic spritzer. Spoon tomatoes evenly over chicken.

Chili-Rubbed Steaks and Pan Salsa

Chili-Rubbed Steaks & Pan Salsa

Servings

2 servings

Calories

192 calories per serving

Ingredients

  • 8 ounces 1/2-inch-thick steaks, such as rib-eye, trimmed of fat and cut into 2 portions
  • 1 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 1 teaspoon extra-virgin olive oil
  • 2 plum tomatoes, diced
  • 2 teaspoons lime juice
  • 1 tablespoon chopped fresh cilantro

Preparation

1.)  Sprinkle both sides of steak with chili powder and 1/4 teaspoon salt. Heat oil in a medium skillet over medium-high heat. Add the steaks and cook, turning once, 1 to 2 minutes per side for medium-rare. Transfer the steaks to a plate, cover with foil and let rest while you make the salsa.

2.)  Add tomatoes, lime juice and the remaining 1/4 teaspoon salt to the pan and cook, stirring often, until the tomatoes soften, about 3 minutes. Remove from heat, stir in cilantro and any accumulated juices from the steaks. Serve the steaks topped with the salsa.

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