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Chicken Piccata with Pasta and Mushrooms

Chicken Piccata with Pasta and Mushrooms

Servings

4 servings

Calories

397 calories per serving

Ingredients

• 6 ounces whole-wheat angel hair pasta
• 1/3 cup all-purpose flour, divided
• 2 cups reduced-sodium chicken broth
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, (3/4-1 pound total), trimmed
• 3 teaspoons extra-virgin olive oil, divided
• 1 10-ounce package mushrooms, sliced
• 3 large cloves garlic, minced
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons butter

Preparation

1.)  Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
2.)  Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3.)  Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4.)  Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

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Creamy Garlic Pasta with Shrimp & Vegetables

Creamy Garlic Pasta with Shrimp & Vegetables

Servings

4 servings

Calories

385 calories per serving

Ingredients

• 6 ounces whole-wheat spaghetti
• 12 ounces peeled and de-veined raw shrimp (see Note), cut into 1-inch pieces
• 1 bunch asparagus, trimmed and thinly sliced
• 1 large red bell pepper, thinly sliced
• 1 cup fresh or frozen peas
• 3 cloves garlic, chopped
• 1 1/4 teaspoons kosher salt
• 1 1/2 cups nonfat or low-fat plain yogurt
• 1/4 cup chopped flat-leaf parsley
• 3 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon freshly ground pepper

Preparation

1.)  Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
2.)  Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat.

Chicken Cacciatore

Chicken Cacciatore

Servings

4 servings

Calories

302 calories per serving

Ingredients

• 4 skinless chicken breast halves on the bone, about 2 pounds
• Salt and freshly ground black pepper
• 2 teaspoons olive oil
• 1 medium onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1/2 pound white mushrooms, thinly sliced
• 2 garlic cloves, minced
• 1/2 cup dry white wine
• 1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
• 1/2 teaspoon dried oregano
• 1/8 teaspoon red pepper flakes or more to taste

Preparation

1.)  Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.
2.)  Heat the oil in a sauté pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.
3.)  Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. 4. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes.
5.)  Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.

Turkey Sausage & Arugula Pasta

Turkey Sausage & Arugula Pasta

Servings

6 servings

Calories

352 calories per serving

Ingredients

• 12 ounces whole-wheat short pasta, such as shells or twists
• 8 ounces hot Italian turkey sausage links, removed from casings
• 3 cloves garlic, chopped
• 8 cups arugula, or baby spinach
• 2 cups halved cherry tomatoes
• 1/2 cup finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
• 1 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon extra-virgin olive oil

Preparation

1.)  Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
2.)  Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
3.)  Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.

Chicken Parmesan Sub

Chicken Parmesan Sub

Servings

2 servings

Calories

458 calories per serving

Ingredients

• 1/4 cup all-purpose flour
• 1/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper
• 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
• 3 teaspoons extra-virgin olive oil, divided
• 1 6-ounce bag spinach
• 1/3 cup prepared marinara sauce, (see Tips for Two)
• 2 tablespoons grated Parmesan cheese
• 1/4 cup shredded part-skim mozzarella cheese
• 2 soft whole-wheat sandwich rolls, toasted

Preparation

1.)  Combine flour, salt and pepper in a shallow dish. Place chicken between two large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dredge the chicken in the flour mixture.
2.)  Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add spinach, and cook, stirring often, until wilted, 1 to 2 minutes. Transfer to a small bowl.
3.)  Add the remaining 2 teaspoons oil to the pan. Add the chicken, and cook until golden on first side, 2 to 3 minutes. Turn over the chicken; reduce heat to medium, top with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella, cover and cook until the cheese is melted and the chicken is cooked through, 2 to 3 minutes. Serve on rolls.

Steamed Mussels in Tomato Broth

Steamed Mussels in Tomato Broth

Servings

4 servings

Calories

267 calories per serving

Ingredients

• 1 teaspoon extra-virgin olive oil
• 4 cloves garlic, finely chopped
• 6 ripe plum tomatoes, cored and coarsely chopped
• 1 cup dry white wine
• 3 pounds mussels, scrubbed and de-bearded
• 2 teaspoons chopped fresh parsley

Preparation

1.)  Warm oil in a large pot with a tight-fitting lid over low heat. Add garlic and cook, stirring, until golden, about 3 minutes. Add tomatoes, increase the heat to high and stir for 1 minute more. Pour in wine and bring to a boil.
2.)  Add mussels, cover and steam, occasionally giving the pan a vigorous shake, until all the mussels have opened, 3 to 4 minutes. Discard any that do not open. Transfer the mussels to a serving bowl. Spoon the broth over the mussels and sprinkle with parsley.

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