Monday, June 28, 2010
Chicken Breasts Stuffed with Pimiento Cheese
4 Servings
Active Time: 25 minutes
Total Time: 40 minutes
iNGREDIENTS
- 1/2 cup shredded Gouda cheese, preferably smoked
- 2 tablespoons chopped scallion
- 1 tablespoon sliced pimientos, chopped
- 1 teaspoon paprika, divided
- 4 small boneless, skinless chicken breasts (1 1/4-1 1/2 pounds total), trimmed and tenders removed (see Tip)
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1 tablespoon extra-virgin olive oil
PREPARATION
- Preheat oven to 400°F.
- Combine Gouda, scallion, pimientos and 1/2 teaspoon paprika in a small bowl.
- Cut a horizontal slit along the thin, long edge of each chicken breast, nearly through to the opposite side, and open like a book. Sprinkle the breasts with 1/4 teaspoon each salt and pepper. Divide the cheese filling among the breasts, placing it in the center of each. Close the breast over the filling, pressing the edges firmly together to seal. Sprinkle the breasts with the remaining 1/2 teaspoon paprika, 1/4 teaspoon salt and pepper.
- Heat oil in a large ovenproof skillet over medium-high heat. Add the chicken and cook until browned on one side, about 2 minutes. Turn the chicken over and transfer the skillet to the oven. Bake until the chicken is no longer pink in the center and an instant-read thermometer inserted into the thickest part registers 165°F, about 15 minutes.
TIPS & NOTES
- Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”
NUTRITION
Per serving: 200 calories; 10 g fat (3 g sat, 5 g mono); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 26 g protein; 0 g fiber; 445 mg sodium; 232 mg potassium.
0 Carbohydrate Serving
Exchanges: 4 lean meat, 1 fat
Hot & Sour Slaw
I don't know..this sounds kind of good to me!
This slaw, a combination of cabbage, red bell pepper, scallions and bamboo shoots, is tossed with a dressing full of the classic flavors of Chinese hot-and-sour soup. Serve with grilled pork tenderloin and a glass of Riesling.
INGREDIENTS
- 3 tablespoons rice vinegar
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon toasted sesame oil
- 1 teaspoon grated fresh ginger
- 1/4 teaspoon ground white pepper
- 1/4 teaspoon crushed red pepper, or to taste
- 3 cups shredded napa, or green cabbage
- 1 cup thinly sliced red bell pepper
- 1/3 cup sliced scallions
- 1 8-ounce can bamboo shoots, drained and thinly sliced
PREPARATION
- Whisk rice vinegar, reduced-sodium soy sauce, oil, ginger, white pepper and crushed red pepper in a large bowl. Add napa (or green cabbage) bell pepper, scallions and bamboo shoots; toss to coat.
NUTRITION
Per serving: 62 calories; 4 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 112 mg sodium; 189 mg potassium.Nutrition Bonus: Vitamin C (85% daily value), Vitamin A (18% dv).1/2 Carbohydrate ServingExchanges: 1 vegetable, 1 fat
Barley Risotto with Fennel
This convenient alternative to traditional stovetop risotto uses healthy, fiber-rich whole grains—either barley or brown rice—seasoned with Parmesan cheese, lemon zest and oil-cured olives. The gentle, uniform heat of a slow cooker allows you to cook a creamy risotto without the usual frequent stirring
READER'S COMMENT:
"I have cooked this twice. I have learned that it takes at least 6 hours in a slow cooker (on high or low). The second time I eliminated the cup of water and also withheld one cup of broth. I added it in as needed. I skipped the fennel...
6 servings, generous 1 cup each
Active Time: 30 minutes
Total Time: 3-4 hours
INGREDIENTS
- 2 teaspoons fennel seeds
- 1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds
- 1 cup pearl barley, or short-grain brown rice
- 1 small carrot, finely chopped
- 1 large shallot, finely chopped
- 2 cloves garlic, minced
- 4 cups reduced-sodium chicken broth, or “no-chicken” broth
- 1-1 1/2 cups water, divided
- 1/3 cup dry white wine
- 2 cups frozen French-cut green beans
- 1/2 cup grated Parmesan cheese
- 1/3 cup pitted oil-cured black olives, coarsely chopped
- 1 tablespoon freshly grated lemon zest
- Freshly ground pepper, to taste
PREPARATION
- Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2 1/2 to 3 1/2 hours on high or low.
- Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.
TIPS & NOTES
- Make Ahead Tip: Prepare fennel, carrot, shallot and garlic. Combine broth, 1 cup water and wine. Refrigerate in separate covered containers for up to 1 day.
NUTRITION
Per serving: 242 calories; 6 g fat (2 g sat, 1 g mono); 9 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 10 g protein; 8 g fiber; 474 mg sodium; 330 mg potassium.Nutrition Bonus: Vitamin A (35% daily value), Selenium (20% dv), Vitamin C (15% dv).2 Carbohydrate ServingExchanges: 1 1/2 starch, 1 vegetable, 1 fat
CHILLED GREEN BEAN SALAD with ROSEMARY & GARLIC OIL
Hands-on time: 10 minutes
Time to table: 45 minutes
Serves 4
Time to table: 45 minutes
Serves 4
ROSEMARY & GARLIC OIL
1/4 cup olive oil
1 sprig fresh rosemary
2 cloves garlic, smashed with the side of a knife
BEANS
Big pot of well-salted water
1 pound fresh green beans, ends snipped
Big bowl of ice water
TO FINISH
Fresh basil, chopped into thin ribbons
1 bulb shallot, peeled and sliced thin on the cross-wise
Good salt, such as Maldon or fleur de sel or another large-grain flaky salt
ROSEMARY & GARLIC OIL In a small saucepan, gently warm the olive oil, rosemary and garlic just until the garlic begins to sizzle. Turn off the heat and let the rosemary and garlic flavors infuse the oil.
BEANS Bring the water to a boil. Drop in the beans and let them cook for about 7 minutes, until done but still bright green and quite crispy. Drain the beans and immediately immerse into the ice water, let cool for a minute or two and then drain again. Place the beans on a double layer of paper towels and pat to dry.
TO FINISH Toss the beans with about 1 tablespoon of the oil, reserving the rest for another purpose (or more beans, tomorrow). (Stop here if making ahead of time.) Arrange on a serving plate, sprinkle with basil, shallot rings and salt.
TO MAKE AHEAD Cook the beans, toss in the oil, then refrigerate. Arrange on a serving plate, let warm to room temperature, then sprinkle with basil, shallot and salt.
Tuesday, June 22, 2010
BBQ Baked Beans & Sausage
Here we turn baked beans into an easy main dish by adding chicken sausage and collard greens. Serve with: Coleslaw and cornbread.
4 servings, about 11/3 cups each
Active Time: 30 minutes
Total Time: 30 minutes
INGREDIENTS
- 1/2 cup prepared barbecue sauce, (see Shopping Tip)
- 1/2 cup water
- 2 tablespoons tomato paste
- 1 tablespoon molasses
- 1/8 teaspoon salt
- Freshly ground pepper, to taste
- 1 tablespoon canola oil
- 1 medium onion, chopped
- 4 cups chopped collard greens, (about 10 ounces), tough stems removed
- 9 ounces cooked chicken sausage links, (about 3 links), halved lengthwise and sliced
- 2 15-ounce cans great northern or navy beans, rinsed (see Note)
PREPARATION
- Whisk barbecue sauce, water, tomato paste, molasses, salt and pepper in a medium bowl.
- Heat oil in a large saucepan over medium heat. Add onion and collard greens and cook, stirring occasionally, until the collards are wilted, 3 to 5 minutes. Add sausage and cook, stirring, until beginning to brown, about 3 minutes more.
- Reduce heat to medium-low; add beans and the sauce mixture to the pan. Gently stir to combine, cover and cook until heated through, about 3 minutes.
TIPS & NOTES
- Shopping tip: Check the sodium of your favorite barbecue sauce—some can be quite high. This recipe was developed with a sauce containing 240 mg sodium per 2-tablespoon serving.
- Note: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
NUTRITION
Per serving: 444 calories; 8 g fat (1 g sat, 2 g mono); 45 mg cholesterol; 66 g carbohydrates; 28 g protein; 14 g fiber; 653 mg sodium; 987 mg potassium.Nutrition Bonus: Folate (61% daily value), Vitamin A (50% dv), Vitamin C (35% dv), Magnesium (33% dv), Iron (23% dv).3 1/2 Carbohydrate ServingExchanges: 3 starch , 2 vegetable, 1 lean meat, 2 plant-based protein
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