Good Old Fashioned Pancakes

INGREDIENTS (Nutrition)
1 1/2 cups all-purpose flour
3 1/2 teaspoons baking powder
1 teaspoon salt
1 tablespoon white sugar
1 1/4 cups milk
1 egg
3 tablespoons butter, melted

DIRECTIONS
In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, egg and melted butter; mix until smooth.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Classic Beef Pot Roast

Cuts of beef that perform well for pot roasting go by many different names: Blade roast, cross-rib roast (or shoulder clod), seven-bone pot roast, arm pot roast, and boneless chuck roast are all acceptable cuts for this traditional recipe.

Yield
10 servings (serving size: 3 ounces roast, about 3/4 cup vegetables, and about 3 tablespoons cooking liquid)

Ingredients
1 teaspoon olive oil
1 (3-pound) boneless chuck roast, trimmed
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cups coarsely chopped onion
1 cup dry red wine
4 thyme sprigs
3 garlic cloves, chopped
1 (14-ounce) can fat-free, less-sodium beef broth
1 bay leaf
4 large carrots, peeled and cut diagonally into 1-inch pieces
2 pounds Yukon gold potatoes, peeled and cut into 2-inch pieces
Fresh thyme leaves (optional)
Preparation

Preheat oven to 350º.

Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle chuck roast with salt and pepper. Add roast to pan; cook 5 minutes, turning to brown on all sides. Remove roast from pan. Add onion to pan; sauté 8 minutes or until tender.

Return browned roast to pan. Add the red wine, thyme sprigs, chopped garlic, beef broth, and bay leaf to pan; bring to a simmer. Cover pan and bake at 350° for 1 1/2 hours or until the roast is almost tender.

Add carrots and potatoes to pan. Cover and bake an additional 1 hour or until vegetables are tender. Remove thyme sprigs and bay leaf from pan; discard. Shred meat with 2 forks. Serve roast with vegetable mixture and cooking liquid. Garnish with thyme leaves, if desired.


Nutritional Information
Calories:307 (31% from fat)
Fat:10.4g (sat 3.5g,mono 4.8g,poly 0.5g)
Protein:28.6g
Carbohydrate:23.7g
Fiber:2.8g
Cholesterol:85mg
Iron:3.9mg
Sodium:340mg
Calcium:34mg

Easy Chicken Potpie Recipe

Ingredients:
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
1/2 cup plus 2/3 cup fat-free milk, divided
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1/8 teaspoon poultry seasoning
2 packages (16 ounces each) frozen mixed vegetables, thawed
1-1/2 cups cubed cooked chicken breast
1-1/2 cups reduced-fat biscuit/baking mix

Directions:

In a large bowl, combine the soups, 1/2 cup milk, thyme, pepper and poultry seasoning. Stir in vegetables and chicken.

Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. In a small bowl, stir biscuit mix and remaining milk just until blended. Drop by 12 rounded tablespoonfuls onto chicken mixture. Bake, uncovered, at 350° for 40-50 minutes or until filling is bubbly and biscuits are golden brown. Yield: 6 servings.

SERVINGS: 6

CATEGORY: Lower Fat

METHOD: Baked

TIME: Prep: 20 min. Bake: 40 min.

Nutrition Facts
One serving: 1-1/3 cups chicken mixture with 2 biscuits Calories: 342 Fat: 5 g Saturated Fat: 2 g Cholesterol: 36 mg Sodium: 871 mg Carbohydrate: 53 g Fiber: 7 g Protein: 21 g Diabetic Exchange: 3 vegetable, 2-1/2 starch, 2 very lean meat.

Rabanada de Natal

Ingredientes:

• 2 gemas
• 3 colheres de sopa de açúcar branco
• 1 colher de leite
• 1 colher de nata
• baunilha em pó (opcional)
• 12 fatias de pão de véspera
• óleo
• açúcar em pó
• canela moída
• frutas frescas

Coloque as gemas dentro de uma tigela e junte o açúcar. Bata a gemada até obter um creme macio e espesso. Adicione aos poucos o leite e a nata. Bata um pouco mais e aromatize com 1 colher de café de baunilha em pó (opcional). Bata novamente. Molhe o pão com esta mistura e deixe embeber durante alguns minutos. Aqueça bastante óleo numa frigideira ou num recipiente fundo. Frite as fatias, poucas de cada vez, virando-as até dourarem uniformemente. Retire da fritura com uma escumadeira e escorra o excedente da gordura sobre folhas de papel absorvente. Polvilhe as rabanadas ainda quentes com açúcar e canela. Acompanhe com tiras finas de fruta fresca.

Kaddo Bourani (Afghani Pumpkin w/Yogurt & Beef Sauce)

This dish is a change from the norm, but ’tis the season to show off pumpkins. Today’s dish is kaddo bourani, which originates in Afghanistan.


Now I’m going to guess that you’re in one of two crowds in your reaction to this dish: (1) I’ve never had Afghani food before and have absolutely no idea what its like or (2) I’ve had Afghani food before from some amazing restaurant called Helmand and they had something just like this!

Well to the number oners, Afghani food is really tasty. My impression of it is sort of like Indian food as far as flavor and style goes, but “drier” (compared to the more stew-like curries that we all know and love). Definitely worth trying if the opportunity ever presents itself. To the number two folks out there, my first (and sadly only) exposure to Afghani food was at Helmand in the Boston area, and yes, that place was excellent and I had a memorable meal. There’s a reason that this dish looks familiar–it comes from the original recipe which got me very excited as this dish was one of their creations that I had the pleasure of eating when I was in Boston (and I still remember two years later!).

This dish is intended to be an appetizer (and is served as such at The Helmand), but you could always go the lazy route, eat a larger portion, and call it a light meal (which is what I did ). So by now, you’re probably wondering what is it like? Basically, the already sweet pumpkin is further sweetened and cooked long and slow to the point where it just wants to fall apart. It is then topped with a tangy yogurt-based sauce (spiked with garlic and mint for a surprisingly balanced, delicious taste–again, coming from somebody who isn’t a big fan of yogurt) and finished off with tomato-based, lightly spiced beef sauce. With all of these components together, you get a really interesting presentation and an incredible marriage of flavors that’s strange to read about but a pleasure to taste. I’m sure other Helman patrons out there can back me up on this one.

1 sugar/pie pumpkin, about 3-5 lbs
1/8 cup vegetable oil
1 cup sugar
Yogurt Sauce
1 cup plain yogurt
1 garlic clove, minced
1/2 tsp dried mint
at least 1/4 tsp salt
Tomato Meat Sauce
1/4 cup vegetable oil
3 shallots
1-1.5 lbs ground beef
1 large tomato
2 garlic cloves
1.25 tsp ground coriander
1.5 tsp salt
1 tsp freshly ground pepper
1/2 teaspoon turmeric powder
2 Tbsp tomato paste
1 1/3 cups water

The most laborious part of this recipe is prepping your pumpkin, so between that and the long baking time, start this well in advance. Also, on the note of pumpkins, be sure to get a sugar/pie pumpkin because getting a gigantic decorative pumpkin will really make this dish pretty bland.



With a vegetable peeler or a small knife, peel off the rind of the pumpkin. Its ok to take a little “too much” off as that part is still rind-like as well (like the white part of a watermelon).

Once you’ve peeled as much off as you can, cut your pumpkin in half and remove the seeds and stringy fibers. And of course, be sure to save your seeds for an easy snack!

Preheat your oven to 300?F and slice your pumpkin into about 8 pieces. Now this part will raise some eyebrows: coat your pumpkin pieces with all of that oil and then coat it with all of that sugar. Yes, you read the amounts correctly–it is a lot and it seems like there’s no way this can work (if you can believe it, I actually reduced the original amount of sugar from 1.5 cups to 1 cup!). Just rub it all on and lay each piece hollow-side up in a pan and cover the whole thing with some aluminum foil.

Let the pumpkin pieces bake until they turn dark and translucent. They should become really tender, but that will cost you at least 3 hours in the oven. Baste the pieces once with the pan juices after about 2.5 hours of baking. See why I suggested you start early? Slow cooking the pumpkin in all of that sugar and oil is going to not only bring out the pumpkin’s own natural juices, but it will also carmellize and absorb all of those sugars. Mmm, very healthy fruit.


Now, to prepare the yogurt sauce, you really don’t have a lot of work to do. Simply mix the yogurt, finely minced garlic, dried mint, and salt. Cover and refrigerate until serving time. I know–good thing you have 3 hours to get this step done!

The other component to prepare for this dish: the meat sauce (you mightlvery well have extra meat sauce leftover relative to the pumpkin and yogurt sauce). You’ll want to start this close to the time when your pumpkins should be coming out of the oven (e.g. 30 minutes prior), as you want both the pumpkins and this sauce to be hot. The original recipe called for a large onion, but much to my dismay, onions are not allowed in my kitchen (which is why you’ll see me so often using chives, scallions, or shallots instead ), so instead I went with shallots.

Whatever you’re using (onions vs shallots), mince it pretty finely and brown in a saucepan with all of the oil on medium-high heat. Add the beef and keep that crumbled and moving, cooking until no longer pink. Seed and peel your tomato and then finely chop it and mince your garlic cloves. Add these and everything else (except for the water and tomato paste). After about five minutes, add your water and tomato paste, heat things up so that the water starts boiling (shouldn’t take long), and finally lower the heat and let all of this simmer together for about 15 minutes. Things should go from looking meaty to looking pretty saucy.

Just before serving, taste your yogurt sauce and add more salt to taste. Arrange one or more slices of pumpkin per plate (depends if you intend this to be an appetizer or a meal–I chose the latter, hence my larger serving), drizzle and spread at least 2 tablespoons of yogurt sauce on top and around the plate, and finally, the arc de triomphe, top with a good sized scoop of meat sauce. Yes, serving the yogurt sauce cold while everything else is hot seems a little strange, but it will warm up really quickly and if it started out any warmer, it would be pretty messy.




Enjoy!

From: http://mikes-table.themulligans.org/2007/11/07/kaddo-bourani/

confirmed at: http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/1998/10/28/FD78824.DTL&type=printable

Southwestern Stuffed Acorn Squash

Sweet and creamy acorn squash balances the slightly spicy sausage filling.

Makes 6 servings

ACTIVE TIME: 45 minutes

TOTAL TIME: 1 1/2 hours

EASE OF PREPARATION: Easy

3 acorn squash (3/4-1 pound each)
5 ounces bulk turkey sausage
1 small onion, chopped
1/2 medium red bell pepper, chopped
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
2 cups chopped cherry tomatoes
1 15-ounce can black beans, rinsed
1/2 teaspoon salt
Several dashes hot red pepper sauce, to taste
1 cup shredded Swiss cheese

1. Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3. Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add turkey sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4. When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.

NUTRITION INFORMATION: Per serving: 259 calories; 7 g fat (4 g sat, 1 g mono); 29 mg cholesterol; 38 g carbohydrate; 15 g protein; 7 g fiber; 482 mg sodium; 884 mg potassium.
Nutrition bonus: Vitamin C (80% daily value), Vitamin A (45% dv), Calcium (20% dv), Iron (15% dv).
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable

French Silk Pie

Bittersweet chocolate and Dutch-process cocoa meld with a shot of fresh brewed coffee to give an ultra-rich flavor to this creamy French silk pie.

Makes 10 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 4 1/4 hours (including chilling time)

EASE OF PREPARATION: Moderate

Crust
30 chocolate wafers (see Makeover Tip)
2 tablespoons chopped pitted dates
2 tablespoons water
1 tablespoon canola oil

Filling
1 tablespoon brewed coffee
1 tablespoon water
1 1/2 teaspoons unflavored gelatin
1 large egg
1/2 cup low-fat milk
8 tablespoons packed light brown sugar, divided
1/3 cup unsweetened cocoa powder, preferably Dutch-process
2 ounces bittersweet chocolate, chopped
1 1/2 teaspoons vanilla extract
2 tablespoons dried egg whites (see Ingredient Note), reconstituted according to package directions
1/2 teaspoon cream of tartar

1. Preheat oven to 325°F. Coat a 9-inch deep-dish pie pan with cooking spray.
2. To prepare crust: Combine chocolate wafers and dates in a food processor; process until finely chopped. Add water and oil and process until moistened. Press into the bottom and sides of the prepared pan.
3. Bake the crust until crisp, about 10 minutes. Cool completely on a wire rack.
4. To prepare filling & garnish: Combine coffee and water in a small bowl. Sprinkle gelatin on top and set aside to soften.
5. Whisk egg, milk, 3 tablespoons brown sugar and cocoa in a small saucepan until smooth. Cook over low heat, whisking constantly, until thickened and an instant-read thermometer registers 160°F, 5 to 7 minutes. Do not let the mixture come to a simmer. Remove from the heat. Add the reserved gelatin mixture; stir until dissolved. Add chocolate and vanilla, stirring until melted. Set aside to cool to room temperature, about 30 minutes.
6. Beat reconstituted egg whites and cream of tartar in a large bowl with an electric mixer on low speed until frothy. Increase speed to high and beat until soft peaks form. Gradually add the remaining 5 tablespoons brown sugar, beating until the meringue is smooth and glossy.
7. Whisk one-fourth of the meringue into the cooled chocolate mixture until smooth. Scrape the chocolate mixture into the remaining meringue and fold in with a whisk. Spoon the filling into the crust and chill, uncovered, until set, about 3 hours.

NUTRITION INFORMATION: Per serving: 172 calories; 6 g fat (1 g sat, 1 g mono); 22 mg cholesterol; 29 g carbo hydrate; 4 g protein; 2 g fiber; 88 mg sodium; 106 mg potassium.
2 Carbohydrate Servings
Exchanges: 1 1/2 other carbohydrate, 1 fat

TIP: Makeover tip: Many commercial cookies and wafers contain partially hydrogenated oil, a source of trans-fatty acids. Look for brands made without these oils, such as Newman’s Own Organics and Mi-Del, which fortunately are every bit as tasty. Find them in the natural-foods section of large supermarkets.

Ingredient note: Dried egg whites, such as Just Whites, reconstituted, can be substituted for fresh egg whites.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days. | Equipment: 9-inch deep-dish pie pan

Deep-Dish Apple Pie

Whole-wheat pastry flour adds a bit more fiber to the crust of our healthy apple pie. We lowered the fat by replacing some of the butter with canola oil. To achieve a juicy filling with plenty of tender bits of apple, we combine two types of tart-sweet apples, then precook part of the filling before adding it to the pie shell to avoid that unfortunate hollow spot that can occur when the filling shrinks away from the top.

Makes 10 servings

ACTIVE TIME: 1 1/4 hours

TOTAL TIME: 4 hours (including cooling time)

EASE OF PREPARATION: Easy

Crust
1 1/4 cups whole-wheat pastry flour
1 1/4 cups all-purpose flour
2 tablespoons granulated sugar, plus 1 teaspoon for sprinkling
1/2 teaspoon salt
4 tablespoons cold unsalted butter
1/4 cup reduced-fat sour cream
3 tablespoons canola oil
4 tablespoons ice water
1 egg white, lightly beaten, for brushing

Filling
6 cups thinly sliced peeled McIntosh apples (about 2 pounds) (see Tip)
6 cups thinly sliced peeled Granny Smith apples (about 2 pounds) (see Tip)
2/3 cup packed light brown sugar
1 tablespoon lemon juice
1 1/4 teaspoons ground cinnamon, divided
1/8 teaspoon ground nutmeg
Pinch of ground allspice
Pinch of salt
2 tablespoons all-purpose flour

1. To prepare crust: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons sugar and salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until the pieces are smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times—the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap each in plastic and refrigerate for 1 hour.
2. To prepare filling: Combine apples, brown sugar, lemon juice, 1 teaspoon cinnamon, nutmeg, allspice and salt in a large bowl. Reserving 4 cups, transfer the rest of the apple mixture to a Dutch oven. Cook over medium heat, stirring, until the apples are tender and beginning to break down, about 10 minutes. Remove from the heat, stir in the reserved apples and 2 tablespoons flour; let cool for about 30 minutes.
3. To assemble & bake pie: Position a rack in the lower third of the oven; preheat to 425°F.
4. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 13-inch circle. Peel off the top sheet and invert the dough into a 9 1/2-inch deep-dish pie pan. Peel off the remaining paper. Scrape the filling into the crust. Roll the remaining portion of dough between sheets of parchment or wax paper into another 13-inch circle. Peel off the top sheet of paper and invert the dough onto the fruit. Peel off the remaining paper. Trim the crust so it overhangs evenly. Tuck the top crust under the bottom crust, sealing the two together and making a plump edge. Flute the edge with your fingers. Combine remaining 1 teaspoon of granulated sugar and the remaining 1/4 teaspoon cinnamon in a small bowl. Brush the crust with egg white and sprinkle with the cinnamon-sugar. Cut 6 steam vents in the top crust.
5. Bake the pie for 20 minutes; reduce the oven temperature to 375° and continue baking until the crust is golden brown and the filling is bubbling, 25 to 35 minutes more. Let cool on a wire rack for about 1 1/2 hours before serving.

NUTRITION INFORMATION: Per serving: 352 calories; 10 g fat (4 g sat, 3 g mono); 14 mg cholesterol; 65 g carbohydrate; 4 g protein; 7 g fiber; 153 mg sodium; 234 mg potassium.
Nutrition bonus: Vitamin C (15% daily value).
4 Carbohydrate Servings
Exchanges: 2 starch, 2 fruit, 2 fat

TIP: Tip: The best apple pie filling combines “saucy” apples (that cook down to a saucelike texture) and “shapely” apples (that hold their shape after baking). Pick one variety from each category—here we used McIntosh and Granny Smith. Saucy: McIntosh, Cortland, Macoun, Mutsu (Crispin), Paula Red or Empire. Shapely: Granny Smith, Golden Delicious, Jonathon, Jonagold, Northern Spy or Ida Red.

MAKE AHEAD TIP: Prepare the crust (Step 1), wrap tightly and refrigerate for up to 2 days or freeze for up to 6 months. | Equipment: 9 1/2-inch deep-dish pie pan

Indian Vegetable Stew

Sweet sautéed onions and a rich mixture of spices create a complex, flavorful base for this extraordinary vegetarian stew.

Makes 6 servings, 1 1/4 cups each

ACTIVE TIME: 20 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
3 large onions, coarsely chopped (4 cups)
4 cloves garlic, minced
1 teaspoon cumin seed
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon cardamom
1/8 teaspoon cayenne pepper
1 pound new potatoes, scrubbed and quartered
1 1/2 cups water
1/2 teaspoon salt
1 19-ounce can chickpeas, rinsed
1 14-ounce can crushed tomatoes, preferably fire-roasted
1 pound mini carrots
3/4 cup chopped fresh cilantro
3/4 cup low-fat plain yogurt (optional)

1. Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add cumin seed, ground cumin, coriander, cinnamon, cardamom and cayenne; cook, stirring, until fragrant, 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes.
2. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer. Reduce heat to low and simmer, partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender, 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.

NUTRITION INFORMATION: Per serving: 264 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol, 51 g carbohydrate; 9 g protein; 10 g fiber; 603 mg sodium; 997 mg potassium.


Nutrition bonus: Vitamin C (53% daily value), Fiber (40% dv), Folate (25% dv).

3 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1 very lean meat

Jambalaya Jubilee!

INGREDIENTS:

* 4 skinless, boneless chicken breast halves - diced
* 3 cups chicken broth
* 1-1/2 cups long grain white rice
* 1/2 pound smoked sausage, sliced
* 2 tablespoons vegetable/sunflower(from kansas yeah!)/peanut oil
* 1 red bell pepper, seeded and chopped
* 1 onion, finely chopped
* 2 carrots, thinly sliced
* 1 stalk celery, thinly sliced
* 1/2 (8 ounce) can mushroom pieces, drained
* 1/8 teaspoon cayenne pepper, or to taste
* salt and pepper to taste
* 3 cloves garlic, minced
* 1 orange habanero, finely chopped (the most important ingredient)
* 1 16oz can of diced tomatoes (our’s were in cilantro and lime)
* 1/2 teaspoon red pepper flakes
* 1/2 teaspoon ground black pepper
* 1 teaspoon salt
* 1/2 teaspoon hot pepper sauce
* 2 teaspoons Worcestershire sauce
* bag of frozen shimp

DIRECTIONS:

1. Heat oil in a large soup pot over medium heat. Add onion and cook, stirring frequently until soft. Add the chicken and continue cooking and stirring so that it does not stick. When the chicken is browned, add the carrots, celery, mushrooms, bell pepper and sausage and shrimp.
2. Pour in the broth, and bring to a boil. Add the rice, and season with cayenne, salt and pepper. Cover and cook over low heat for 20 minutes, until rice is tender and broth has been absorbed.

Pecan-Crusted Chicken

This recipe coats tender chicken breasts with a buttery pecans flavored with spicy chipotle and zesty orange. Serve with a spinach salad.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

4 boneless, skinless chicken breasts (1-1 1/4 pounds), trimmed (see Tip)
1/2 cup pecan halves or pieces
1/4 cup plain dry breadcrumbs
1 1/2 teaspoons freshly grated orange zest
1/2 teaspoon salt
1/4 teaspoon ground chipotle pepper (see Note)
1 large egg white
2 tablespoons water
1 tablespoon canola oil, divided

1. Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
2. Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg-white mixture, then dredge both sides in the pecan mixture.
3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.

NUTRITION INFORMATION: Per serving: 281 calories; 15 g fat (2 g sat, 8 g mono); 66 mg cholesterol; 7 g carbohydrate; 29 g protein; 2 g fiber; 430 mg sodium; 376 mg potassium.
Nutrition bonus: Selenium (34% daily value), good source of omega-3s.
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 4 lean meat, 1/2 fat

TIP: Tip: It can be hard to find individual chicken breasts small enough for our recommended 4-ounce (uncooked) portion size. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups.

Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.

Sensual Shallot Bruschetta

This is a most fabulous bruschetta, I’m addicted to it. It does work best if you prepared the tomato mixture ahead and chill for a day.

Ingredients:

12 roma (plum) tomatoes, chopped
1 tablespoon garlic, minced
2 tablespoons shallots, minced
1 cup chopped fresh basil
1 teaspoon lemon juice
S & P to taste
1/3 cup extra virgin olive oil
3 cloves garlic, slivered
1/4 cup extra virgin olive oil
1 pd Italian bread
2 tablespoons Parmesan
2 tablespoons Romano
What’s Next:

Set oven to broil.

In a large bowl- toss together roma tomatoes, minced garlic, shallots, basil, lemon juice, S & P and 1/3 cup olive oil. Chill overnight if possible.

In a small saucepan- add 1/4 cup olive oil and slivered garlic and cook for 2-3 minutes on medium heat. Toss garlic in trash, keep olive oil.

Slice Italian bread in small to medium size slices. Brush pieces with garlic-based olive oil. Add roma tomato mix. Sprinkle Parmesan & Romano cheese on top. Place in oven until browned and bubbling, about 2-3 minutes.

Enjoy!

Beef Bourguignon

1/2 lb bacon
8 green onions, chopped
2 onions, diced
2 carrots, diced
2 cloves garlic, minced
2 cups flour
1 tsp nutmeg
salt and pepper
3 lbs cubed stewing beef
olive oil
1/4 cup Cognac
2 cups beef stock
2 fresh thyme sprigs
3 cups dry red wine
1 bay leaf
24 pearl onions
5 tbsp butter
2 tbsp sugar
1 lb mushrooms
chopped fresh parsley for garnish

1. Chop raw bacon into small pieces. Cook in a non-stick frying pan over medium heat until browned. Remove with a slotted spoon and set aside.

2. Add enough oil to the bacon fat to make 1/4 cup and add diced onions, carrots, green onions and garlic. Saute until soft. Transfer to a large oven proof pot.

3. In a large dish mix the flour, nutmeg, salt and pepper. Toss the cubed beef in flour to coat. Add to frying pan with enough oil to prevent sticking (I had to do 2 batches). Brown well and transfer meat to the large pot with the veggies.

4. Use the 1/4 cup cognac and some of the beef stock to deglaze the frying pan over high heat. Scrap all the bits of good stuff off the bottom and then pour into pot.

5. Add remaining beef stock, wine, thyme and bay leaf. Bring to a boil. Once boiling, transfer covered pot to oven and bake at 325F for 3 hours.

6. In the meantime, peel the pearl onions (easier if you blanche them for 30 seconds or so). Saute them in 2 tbsp butter with 2 tbsp of sugar until browned. Remove to a dish, in the same pan saute mushroom with remaining butter. Transfer to dish with onions.

7. 30 minutes before ready to serve, add onions and mushrooms to the stew. Continue baking.

8. Serve and garnish with bacon bits and chopped parsley.

Pumpernickel Bread Dip

1 cup mayo
2 cups sour cream
1 envelope vegetable soup mix
1 can water chestnuts, chopped
1 1/2 packages of frozen spinach (drained and chopped)
3 green onions, chopped
1/2 cup chopped red peppers
2 loaves pumpernickel bread

1. Mix mayo, sour cream, and soup mix.

2. Stir in water chestnuts, onions and red peppers.

3. Squeeze extra water out of spinach (note: since the recipe calls for 1 1/2 packages of frozen spinach, cut through the second package while still frozen with a serrated knife, so you can put it back in the freezer to save for something else). Stir spinach into mixture.

4. Cut the top off one loaf of bread, and slice down around the edge (almost to the bottom) scoop out the middle to form a big bowl. Place the dip in the bowl and cut the remaining bread into cubes for dipping.

From: http://janetishungry.blogspot.com/search/label/Appetizers

Filet Mignon with Rosemary and Port Reduction

4 beef tenderloin steaks
2 cloves garlic, halved
salt and pepper
1/2 cup Port
1/2 cup beef broth
1 tsp chopped fresh rosemary
1/4 tsp salt
2 tsp butter

1. Rub cut garlic over both sides of steaks and season with salt and pepper.

2. Grill steak over direct heat until desired doneness.

3. While steak is grilling, bring Port, broth and rosemary to a boil in a small saucepan. Boil until reduced to about 1/3 cup. (You can make the sauce ahead and reheat it just before the steaks are ready).

4. Stir butter into sauce and serve over steaks.

From: http://janetishungry.blogspot.com/2007_06_01_archive.html

New York Times Chocolate Chip Cookies

Adapted from Jacques Torres

Time: 45 minutes (for 1 6-cookie batch), plus at least 24 hours’ chilling


2 cups minus 2 tablespoons

(8 1/2 ounces) cake flour

1 2/3 cups (8 1/2 ounces) bread flour

1 1/4 teaspoons baking soda

1 1/2 teaspoons baking powder

1 1/2 teaspoons coarse salt

2 1/2 sticks (1 1/4 cups) unsalted butter

1 1/4 cups (10 ounces) light brown sugar

1 cup plus 2 tablespoons (8 ounces) granulated sugar

2 large eggs

2 teaspoons natural vanilla extract

1 1/4 pounds bittersweet chocolate disks or fèves, at least 60 percent cacao content (see note)

Sea salt.


1. Sift flours, baking soda, baking powder and salt into a bowl. Set aside.

2. Using a mixer fitted with paddle attachment, cream butter and sugars together until very light, about 5 minutes. Add eggs, one at a time, mixing well after each addition. Stir in the vanilla. Reduce speed to low, add dry ingredients and mix until just combined, 5 to 10 seconds. Drop chocolate pieces in and incorporate them without breaking them. Press plastic wrap against dough and refrigerate for 24 to 36 hours. Dough may be used in batches, and can be refrigerated for up to 72 hours.

3. When ready to bake, preheat oven to 350 degrees. Line a baking sheet with parchment paper or a nonstick baking mat. Set aside.

4. Scoop 6 3 1/2-ounce mounds of dough (the size of generous golf balls) onto baking sheet, making sure to turn horizontally any chocolate pieces that are poking up; it will make for a more attractive cookie. Sprinkle lightly with sea salt and bake until golden brown but still soft, 18 to 20 minutes. Transfer sheet to a wire rack for 10 minutes, then slip cookies onto another rack to cool a bit more. Repeat with remaining dough, or reserve dough, refrigerated, for baking remaining batches the next day. Eat warm, with a big napkin.

Yield: 1 1/2 dozen 5-inch cookies.

Note: Disks are sold at Jacques Torres Chocolate; Valrhona fèves, oval-shaped chocolate pieces, are at Whole Foods.

Pork Medallions with Fig & Port Wine Sauce

This dish showcases how deliciously pork complements the sweet and tart tastes of fruit.

Makes 4 servings

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

16 small dried Mission figs, stemmed
1 cup tawny port (see Note)
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 cup thinly sliced onion
1 cup reduced-sodium chicken broth
1 teaspoon chopped fresh thyme
1 bay leaf
1 teaspoon balsamic vinegar, or more to taste
1/2 teaspoon kosher salt, divided
Freshly ground pepper to taste
1 pork tenderloin (1-1 1/4 pounds), trimmed and sliced into 1-inch-thick medallions
1/4 cup all-purpose flour

1. Place figs in a small microwavable bowl and cover with port. Cover the bowl and microwave on High for 3 minutes.
2. Heat 2 teaspoons oil in a small saucepan over medium heat. Add onion and cook, stirring, until soft and translucent, 4 to 6 minutes. Add broth, thyme, bay leaf and the fig-port mixture. Bring to a boil and cook until reduced by half, 10 to 12 minutes. Season with vinegar, 1/4 teaspoon salt and pepper. Set aside.
3. Sprinkle both sides of pork medallions with the remaining 1/4 teaspoon salt and pepper and dredge lightly with flour, shaking off the excess.
4. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the medallions and cook until browned, 2 to 3 minutes per side. Add the reserved fig-port sauce; bring to a simmer and cook until the pork is cooked, but still a little pink in the center, about 2 minutes. The sauce should be syrupy. If not, remove the medallions with a slotted spoon to a platter and tent with foil to keep warm. Boil the sauce until it’s reduced and syrupy. Discard the bay leaf. Serve the sauce over the medallions.

NUTRITION INFORMATION: Per serving: 394 calories; 10 g fat (2 g sat, 6 g mono); 64 mg cholesterol; 34 g carbohydrate; 26 g protein; 4 g fiber; 229 mg sodium; 618 mg potassium.

Nutrition bonus: Selenium (58% daily value), Potassium (18% dv), Zinc (16% dv), Iron (15% dv).

2 Carbohydrate Servings

Exchanges: 1 fruit, 1 other carbohydrate, 3 1/2 lean meat

TIP: Note: What differentiates tawny from ruby port is that tawny is aged in oak, turning its ruby color toward brown.

Cuban-Style Pork & Rice

Full of spice and exotic flavors, this Cuban take on the classic Spanish paella is an easy way to feed a hungry crowd. Don’t worry if you have leftovers. They can easily be rewarmed in a microwave or combined with eggs to make a Spanish tortilla (omelet); or for a great cold dish, toss the leftover rice with cooked vegetables and a vinaigrette made with lime juice instead of vinegar.

Makes 10 servings, about 1 1/3 cups each

ACTIVE TIME: 1 hour

TOTAL TIME: 1 3/4 hours

EASE OF PREPARATION: Moderate

1/4 cup paprika
1/4 cup lime juice
3 tablespoons extra-virgin olive oil, divided
2 tablespoons rum (optional)
2 teaspoons minced garlic plus 2 tablespoons chopped garlic, divided
2 teaspoons chopped fresh oregano
1 teaspoon kosher salt
1 teaspoon freshly ground pepper
1/2 teaspoon ground cumin
1 1/2 pounds boneless pork chops (3/4-1 inch thick), trimmed, cut into cubes
2 cups chopped onion
2 cups arborio rice or short-grain brown rice
2 14-ounce cans reduced-sodium chicken broth
1 cup canned diced tomatoes
2 tablespoons capers, rinsed
1/4 teaspoon saffron threads (see Note) [missing note]
16 large raw shrimp (21-25 per pound), peeled and deveined (optional)
2 cups frozen artichoke hearts, thawed, or cooked green beans, fresh or frozen, thawed
1/2 cup roasted red peppers, cut into strips

1. Combine paprika, lime juice, 2 tablespoons oil, rum (if using), 2 teaspoons minced garlic, oregano, salt, pepper and cumin in a medium bowl, stirring to make a homogeneous paste. Add pork and stir to coat.
2. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add the pork, leaving any excess spice mixture in the bowl to add later. Cook the pork, stirring, until just cooked on the outside and the spices are very fragrant, 2 to 3 minutes. Transfer the pork to a plate.
3. Add onion and the remaining 2 tablespoons garlic to the pan and cook, stirring often, until the onion is softened, 4 to 5 minutes. Add rice and cook, stirring, until well coated with the onion mixture. Stir in broth, tomatoes, capers, saffron and any remaining spice mixture. (If using brown rice, also add 3/4 cup water now.) Bring to a boil, then reduce to a low simmer; cook, stirring occasionally, 15 minutes for arborio, 30 minutes for brown rice.
4. Preheat oven to 350°F.
5. Stir shrimp (if using) and artichokes (or green beans) into the rice. Cover and bake for 20 minutes. Stir in the pork and any accumulated juices from the plate; scatter roasted peppers on top. Cover and continue baking until the rice is tender and the liquid has been absorbed (if you’ve added shrimp, they should be opaque and pink), 10 to 15 minutes more.

NUTRITION INFORMATION: Per serving: 257 calories; 9 g fat (2 g sat, 5 g mono); 40 mg cholesterol; 26 g carbohydrate; 19 g protein; 5 g fiber; 249 mg sodium; 414 mg potassium.
Nutrition bonus: Vitamin A (40% daily value), Vitamin C (35% dv), Selenium (32% dv), Folate (17% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat

TIP: Note: Saffron is the dried stigma of a saffron crocus. It contributes a pungent flavor and intense yellow color to classic dishes like paella. Saffron is sold in threads and powdered form.

Mango Margarita

Ingredients:


180 ml Tequila
180 ml Sour Mix
Ice Cubes
60 ml Triple sec
11/4 cup cubed, peeled Mango



How to make mango margarita:
Pour liquids into blender, then sliced mango and mix for 10-15 seconds.
Top with ice to fill blender and mix for another 30 seconds or until desired consistency.

Crockpot Moroccan Lentil Stew

Lentils, potatoes, and squash simmer in your crockpot for a delicious meatless stew.

Prep Time: 30 minutes
Cook Time: 9 hours,

Ingredients:
1 cup dried lentils, sorted and rinsed
1 lb. butternut squash, peeled and cubed
10 small new red potatoes, cubed
1 onion, chopped
4 cloves garlic, minced
2 (14 oz.) cans diced tomatoes, undrained
1 Tbsp. curry powder
1/2 tsp. salt
1/8 tsp. white pepper
1/8 tsp. crushed red pepper
2 cups water
8 oz. pkg. frozen cut green beans, thawed

Preparation:
Combine all ingredients except green beans in a 3-4 quart slow cooker. Cover and cook on low for 8-10 hours until lentils, squash, and potatoes are tender when tested with knife. Increase heat to high setting. Stir in thawed green beans, cover and cook for 10-15 minutes until mixture is thoroughly heated and beans are tender. 6 servings

Crockpot Chicken and Apples

Try this easy and delicious low fat, low sodium recipe for chicken, cooked in the crockpot.

Prep Time: 25 minutes
Cook Time: 7 hours, 10 minutes

Ingredients:
6 ounce can frozen orange juice concentrate
1/2 teaspoon dried marjoram leaves
1/8 teaspoon ground nutmeg
2 garlic cloves, minced
1 onion, chopped
6 boneless skinless chicken breasts
3 Granny smith apples, cored and sliced
salt and pepper to taste
1 tablespoons cornstarch

Preparation:
In small bowl, combine thawed orange juice concentrate (do not use regular orange juice!), marjoram, and nutmeg. Place onions and garlic in bottom of 3-4 quart slow cooker. Dip each chicken breast into the orange mixture to coat and place in crockpot over onions. Pour any remaining orange juice mixture over the chicken. Cover and cook on low for 6 hours until chicken is almost cooked. Add apples and cook 40-50 minutes longer on low until apples are tender and chicken is thoroughly cooked.

Mix together water and cornstarch in a small bowl and stir into the juices in saucepan. Cover and cook on high heat, stirring occasionally, until sauce is thick and bubbly, 10-15 minutes. Serve the sauce over the chicken and apples. Makes 6 servings

Pork Chops with Apricot-Tomato Chutney

Roasted tomatoes have a bright taste that's perfect with apricots - which are themselves a traditional bistro pairing with pork. Altogether, here's a meal that only needs couscous and some steamed cauliflower or green beans on the side.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

4 boneless, center-cut pork loin chops (1-1 1/4 pounds), trimmed of fat
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil
1 14-ounce can diced fire-roasted tomatoes
1/4 cup chopped dried apricots
1 tablespoon lemon juice
1/8 teaspoon crushed red pepper
1 tablespoon chopped fresh thyme for garnish

1. Preheat oven to 350°F.
2. Sprinkle pork chops with salt and pepper. Heat oil in a large skillet over medium heat. Add the pork chops and cook until browned, 1 to 2 minutes per side. Transfer to an 8-inch-square glass baking dish. Add tomatoes, apricots, lemon juice and crushed red pepper to the skillet and increase heat to medium-high. Bring to a boil and cook, scraping up any browned bits, until the sauce thickens into chutney, 4 to 5 minutes. Pour the chutney over the pork chops.
3. Bake the pork chops until just cooked through, 8 to 10 minutes. Divide the chops and chutney among 4 plates and sprinkle with thyme.

NUTRITION INFORMATION: Per serving: 242 calories; 10 g fat (3 g sat, 6 g mono); 65 mg cholesterol; 11 g carbohydrate; 25 g protein; 2 g fiber; 414 mg sodium.
Nutrition bonus: Selenium (55% daily value), Vitamin C (25% dv), Vitamin A (20% dv).

RELATED RECIPES: Mustard-Maple Pork Tenderloin Tuscan Pork Loin Adobo Pork & Potato Packets Pork Tenderloin with Grilled Peach-Ginger Chutney Pork Chops with Apples & Thyme Quick Pork Saute with Blackberries

Zuppa Toscana

This is a much requested recipe on this site, given its name! Someone who used to work at the Olive Garden sent in the original recipe, which I've adapted to serve 6-8. Try it, it is really yummy!

P.S. To be honest, this recipe isn't very "Tuscan". It is a very good soup and hits the spot on cold winter days. I've included this and a few other Olive Garden-inspired recipes on the site for all of our visitors that enjoy eating at this restaurant chain, I think making these recipes at home make them even better! :)

Makes: 6-8 servings

INGREDIENTS
1 lb ground Italian sausage
1½ tsp crushed red peppers
1 large diced white onion
4 Tbsp bacon pieces
2 tsp garlic puree
10 cups water
5 cubes of chicken bouillon
1 cup heavy cream
1 lb sliced Russet potatoes, or about 3 large potatoes
¼ of a bunch of kale

Sautee Italian sausage and crushed red pepper in pot. Drain excess fat, refrigerate while you prepare other ingredients.
In the same pan, sautee bacon, onions and garlic for approxiamtly 15 mins. or until the onions are soft.
Mix together the chicken bouillon and water, then add it to the onions, bacon and garlic. Cook until boiling.
Add potatoes and cook until soft, about half an hour.
Add heavy cream and cook until thoughouly heated.
Stir in the sausage.
Add kale just before serving. Delicious!

Buon appetito!

From: http://www.tuscanrecipes.com/recipes/olive-garden-zuppa-toscana.html

Pineapple-Teriyaki Chicken

Grilled teriyaki chicken with pineapple can be made with just a few pantry staples. Although it’s delicious when made with canned pineapple, fresh pineapple and its juice can easily be used in its place. Serve with brown rice and snow peas.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

1/3 cup dry sherry (see Note)
1/4 cup reduced-sodium soy sauce
2 tablespoons brown sugar
1 20-ounce can pineapple rings, plus 1/3 cup juice from the can
4 large boneless, skinless chicken thighs (about 1 1/2 pounds), trimmed (see Tip)
1 teaspoon cornstarch
1 tablespoon butter

1. Whisk sherry, soy sauce, brown sugar and the 1/3 cup pineapple juice in a large bowl. Add pineapple rings and chicken and gently stir to coat. Refrigerate for 15 minutes.
2. Meanwhile, preheat grill to medium-high.
3. Remove the chicken and pineapple from the marinade and pat dry; reserve the marinade. Oil the grill rack. Grill the chicken and pineapple until the chicken is cooked through and the pineapple is marked, 4 to 5 minutes per side.
4. Whisk the reserved marinade and cornstarch in a small saucepan. Bring to a boil and cook, whisking, until reduced and thickened, 2 to 4 minutes. Stir in butter. Serve the chicken and pineapple drizzled with the sauce.

NUTRITION INFORMATION: Per serving: 360 calories; 11 g fat (4 g sat, 3 g mono); 83 mg cholesterol; 39 g carbohydrate; 22 g protein; 1 g fiber; 467 mg sodium; 238 mg potassium.
Nutrition bonus: Vitamin C (30% daily value).
2 1/2 Carbohydrate Servings
Exchanges: 2 1/2 fruit, 3 lean meat, 1/2 fat

TIP: Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.

Tip: You’ll need about 1 1/2 pounds untrimmed boneless, skinless chicken thighs to serve four people. For recipes that call for one large thigh per person, buy them at the butcher counter; prepackaged thighs vary dramatically in size. Ask for four 6-ounce boneless, skinless thighs. To trim them well, we like to use kitchen shears to snip the fat away from the meat. After trimming, you’ll have four 4-ounce portions.

Tip: To oil the grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Raspberry-Balsamic Chicken with Shallots

Tasty and flexible—what more could you want in a recipe? You could easily vary the flavors by making the dish with black cherry jam and red-wine vinegar, apricot jam and apple cider vinegar or orange marmalade and sherry vinegar.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 1 hour 20 minutes (including 1 hour of marinating)

EASE OF PREPARATION: Moderate

3/4 cup seedless all-fruit raspberry jam
1/4 cup balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 4- to 5-ounce boneless, skinless chicken breasts, tenders removed (see Tip)
2 1/2 teaspoons extra-virgin olive oil
1/2 cup chopped shallots (2-3 large)
1 1/2 teaspoons minced fresh thyme

1. Combine jam and vinegar in a small pan over medium-low heat. Cook, stirring often, until the jam is dissolved, 3 to 4 minutes. Remove from heat, stir in salt and pepper and let cool slightly. Reserve 1/2 cup of the sauce. Place chicken breasts and the rest of the sauce in a large sealable plastic bag. Seal and shake gently to coat. Marinate in the refrigerator for 1 to 1 1/2 hours.
2. Heat oil in a large nonstick skillet over medium-high heat. Add shallots and thyme and cook, stirring often, until the shallots begin to soften, about 1 minute. Remove the chicken from the marinade (discard marinade). Add the chicken to the pan and cook until just beginning to brown, 2 minutes on each side. Add the reserved raspberry sauce; stir to melt the jam and coat the chicken. Reduce heat to low, cover and cook until the chicken is cooked through and no longer pink in the center, 6 to 10 minutes. Serve immediately.

NUTRITION INFORMATION: Per serving: 296 calories; 4 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 36 g carbohydrate; 27 g protein; 0 g fiber; 371 mg sodium; 370 mg potassium.

Nutrition bonus: Selenium (28% daily value).

2 1/2 Carbohydrate Servings

TIP: Tip: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but 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 fingers."

Boneless, skinless chicken breasts, arguably the most versatile cut of chicken, are very low in fat, only 1 to 2 grams of fat per serving. Conveniently, one 4- to 5-ounce breast, tender removed, yields a perfect 3-ounce cooked portion. When preparing, trim any excess fat from the outer edge of the breast.

MAKE AHEAD TIP: Cover and refrigerate the sauce for up to 1 week.

Chicken & Blueberry Pasta Salad

Yes, blueberries and pasta. The addition of poached chicken and feta cheese makes this dish into a light and satisfying summer supper that's also great for a potluck. If you already have some leftover chicken, skip Step 1 and add shredded chicken in Step 4.

Makes 6 servings, about 1 1/2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole-wheat fusilli or radiatore
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
1/3 cup reduced-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest
1/4 teaspoon salt

1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

NUTRITION INFORMATION: Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrate; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.

Nutrition bonus: Selenium (60% daily value), Fiber (20% dv).

2 Carbohydrate Servings

Exchanges: 2 starch, 2 very lean meat, 2 fat

MAKE AHEAD TIP: Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.

Sizzled Citrus Shrimp

This quick Spanish-inspired saute is a lesson in simplicity. All shrimp really needs to dazzle is lots of garlic and a splash of lemon. Serve as a main dish or as a tapa (appetizer).

Makes 4 servings, about 3/4 cup each

ACTIVE TIME: 15 minutes (including peeling shrimp)

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Easy

Marinade & Shrimp
3 tablespoons lemon juice
3 tablespoons dry white wine
2 teaspoons extra-virgin olive oil
3 cloves garlic, minced
1 pound medium shrimp (30-40 per pound), peeled and deveined

Sauce
1 teaspoon extra-virgin olive oil
1 bay leaf
1/4 teaspoon crushed red pepper
1/4 teaspoon salt, or to taste
2 tablespoons chopped fresh parsley

1. Combine lemon juice, wine, 2 teaspoons oil and garlic in a medium bowl. Add shrimp and toss to coat. Cover and marinate in the refrigerator for 15 minutes, tossing occasionally. Drain well, reserving marinade.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp and cook, turning once, until barely pink, about 30 seconds per side; transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; simmer for 4 minutes. Return the shrimp and any accumulated juices to the pan; heat through. Season with salt, sprinkle with parsley and serve immediately.

NUTRITION INFORMATION: Per serving: 171 calories; 6 g fat (1 g sat, 3 g mono); 172 mg cholesterol; 4 g carbohydrate; 23 g protein; 1 g fiber; 315 mg sodium; 270 mg potassium.

Nutrition bonus: Vitamin A (15% daily value), Vitamin C (15% dv).

0 Carbohydrate Servings

Exchanges: 3 very lean protein, 1 fat

Filet Mignon with Blueberry-Bourbon Barbecue Sauce

Blueberries, loaded with antioxidants, have a balance of sweet and sour, which makes them an excellent base for a rich, tangy barbecue sauce. Fresh thyme rubbed on the steak dovetails wonderfully with the blueberries. Serve with fresh tomato wedges.

Makes 4 servings

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

Blueberry-Bourbon Barbecue Sauce
1 1/2 teaspoons canola oil
1/2 small red onion, chopped
2 cloves garlic, chopped
1 jalapeño pepper, seeded and chopped
1/4 cup bourbon
1 cup fresh or frozen (not thawed) blueberries
1/4 cup ketchup
3 tablespoons cider vinegar
1 tablespoon brown sugar
1 1/2 teaspoons molasses
Pinch of ground allspice

Filet Mignon
1 tablespoon chopped fresh thyme
1 tablespoon extra-virgin olive oil
3/4 teaspoon kosher salt
1/2 teaspoon coarsely ground pepper
1 pound filet mignon, 1 1/2 to 2 inches thick, trimmed and cut into 4 portions

1. To prepare sauce: Heat oil in a small saucepan over medium heat. Add onion and cook, stirring occasionally, until tender and just starting to brown, 2 to 4 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add bourbon, increase heat to high and bring to a boil; cook until most of the liquid has evaporated, 2 to 5 minutes. Stir in blueberries, ketchup, vinegar, brown sugar, molasses and allspice; return to a boil. Reduce the heat and simmer, stirring occasionally, until thickened, 15 to 20 minutes.
2. Preheat grill to high.
3. Combine thyme, oil, salt and pepper in a small bowl. Rub the mixture on all sides of steaks. Grill the steaks 3 to 5 minutes per side for medium-rare. Let the steaks rest for 5 minutes before serving with the sauce.

NUTRITION INFORMATION: Per serving: 309 calories; 12 g fat (3 g sat, 6 g mono); 67 mg cholesterol; 16 g carbohydrate; 25 g protein; 1 g fiber; 430 mg sodium; 462 mg potassium.
Nutrition bonus: Selenium (40% daily value), Zinc (30% dv), Vitamin C (15% dv).
0 Carbohydrate Servings
Exchanges: 3 1/2 lean meat

Strawberry Topping and Vanilla Cream

Strawberry Topping

Macerating sliced strawberries in a little sugar creates a flavorful fruity syrup that soaks deliciously into the waffles.

Makes 8 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 1 hour 40 minutes (including 1 1/2 hours to drain yogurt)

EASE OF PREPARATION: Easy

1 cup Vanilla Cream (recipe follows)
4 cups strawberries, rinsed, hulled and sliced
3 tablespoons sugar

1. Make Vanilla Cream.
2. Combine strawberries and sugar in a medium bowl; toss to coat. Let stand at room temperature until strawberries start to give off juice, 20 to 30 minutes. Top each serving of waffles (or pancakes) with strawberries and a dollop of Vanilla Cream.

NUTRITION INFORMATION: Per serving: 91 calories; 3 g fat (2 g sat, 1 g mono); 10 mg cholesterol; 15 g carbohydrate; 2 g protein; 2 g fiber; 24 mg sodium.

Vanilla Cream

This versatile creamy topping blends the nutritional virtues of yogurt with the luxury of a little whipped cream.

Makes about 1 cup

ACTIVE TIME: 15 minutes

TOTAL TIME: 1 1/4 hours (including 1 hour to drain yogurt)

EASE OF PREPARATION: Easy

1 cup (8 ounces) low-fat or nonfat vanilla yogurt
1/4 cup whipping cream
2 1/2 teaspoons confectioners' sugar (optional)

1. Line a sieve or colander with cheesecloth and set over a bowl, leaving at least 1/2-inch clearance from the bottom. (Alternatively, use a coffee filter lined with filter paper.) Spoon in yogurt, cover and let drain in the refrigerator for 1 hour. Discard whey.
2. Whip cream in a small bowl until soft peaks form. Add sugar, if using, and continue whipping until firm peaks form. Fold in drained yogurt.

NUTRITION INFORMATION: Per tablespoon: 24 calories; 1 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 2 g carbohydrate; 1 g protein; 0 g fiber; 11 mg sodium.

Hot and Sticky Wings-Crockpot Version

Got this from someone who claims this is truly a delicious recipe - even if the ingredients do sound a bit strange.

3 lbs chicken wings
1 (18 oz) jar apricot-pineapple preserves
1 packet taco seasoning
1/4 cup ketchup
1 jalapeno, diced

Lightly broil wings for 8 to 10 minutes while preparing the sauce. Place wings in crockpot. Pour sauce over wings and stir to coat. Cook on high for 2 1/2 to 3 1/2 hours.

Italian Roasted Snap Peas

Serve this Italian-inspired combination of sweet snap peas, leeks and tomatoes with roast chicken or garlic-rubbed grilled steaks.

Makes 4 servings, about 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

1 large leek, white part only, halved lengthwise and thoroughly washed
1 pound sugar snap peas, trimmed
2 teaspoons extra-virgin olive oil
1/2 teaspoon salt
1 cup cherry tomatoes, halved
1 teaspoon dried oregano

1. Preheat oven to 425°F.
2. Cut leek halves into 2-inch lengths and then very thinly slice each piece lengthwise, yielding 2-inch-long strips. Toss the leek strips, peas, oil and salt in a medium bowl. Spread evenly on a baking sheet.
3. Roast for 15 minutes. Stir in tomatoes. Return to the oven and roast until the vegetables begin to brown, about 10 minutes more. Toss with oregano and serve.

NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 14 g carbohydrate; 3 g protein; 4 g fiber; 311 mg sodium; 135 mg potassium.
Nutrition bonus: Vitamin C (45% daily value), Vitamin A (35% dv).
2 Carbohydrate Servings
Exchanges: 2 vegetable, 1/2 fat

Shrimp Skewers with Mango Dipping Sauce

Set the finished skewers atop hot cooked rice tossed with chopped fresh cilantro. If using wooden skewers, soak them in water while you prepare the ingredients.

Ingredients
1 1/2 cups cherry tomatoes (about 12 ounces)
1 pound peeled, deveined large shrimp
1 medium red onion, cut into 1 1/2-inch pieces (about 1 cup)
1 medium green pepper, cut into 1 1/2-inch pieces (about 1 cup)
Cooking spray
1/4 cup fresh lime juice, divided
1/4 teaspoon black pepper
1/8 teaspoon salt
1/2 cup mango chutney
1/4 cup chopped green onions
2 tablespoons low-sodium soy sauce
1/2 teaspoon bottled minced garlic


Preparation
Preheat broiler.
Thread tomatoes, shrimp, onion, and pepper alternately onto each of 8 skewers. Place skewers on a wire rack coated with cooking spray; place rack on a roasting pan. Drizzle with 2 tablespoons juice; sprinkle with black pepper and salt. Broil 4 minutes or until shrimp are done, turning once.

Combine remaining 2 tablespoons juice, chutney, and remaining ingredients in a small bowl, stirring well. Serve sauce with skewers.

Yield
4 servings (serving size: 2 skewers and about 1/4 cup sauce)

Nutritional Information
CALORIES 217(10% from fat); FAT 2.4g (sat 0.5g,mono 0.4g,poly 1g); PROTEIN 25.4g; CHOLESTEROL 172mg; CALCIUM 98mg; SODIUM 522mg; FIBER 3g; IRON 3.8mg; CARBOHYDRATE 24.8g



Alison Lewis , Cooking Light, JULY 2006

Spicy Honey-Brushed Chicken Thighs

Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they need fewer ingredients. Serve with garlic-roasted potato wedges and tossed salad.

Ingredients
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground red pepper
8 skinless, boneless chicken thighs
Cooking spray
6 tablespoons honey
2 teaspoons cider vinegar


Preparation
Preheat broiler.
Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.

Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.

Yield
4 servings (serving size: 2 chicken thighs)

Nutritional Information
CALORIES 321(31% from fat); FAT 11g (sat 3g,mono 4.1g,poly 2.5g); PROTEIN 28g; CHOLESTEROL 99mg; CALCIUM 21mg; SODIUM 676mg; FIBER 0.6g; IRON 2.1mg; CARBOHYDRATE 27.9g


David Bonom , Cooking Light, MARCH 2007

Lemon-Garlic Shrimp & Vegetables

Here’s a healthy twist on shrimp scampi. We left out the butter and loaded the dish up with red peppers and asparagus for a refreshing spring meal. Serve with quinoa, whole-wheat couscous or linguine.

Makes 4 servings

ACTIVE TIME: 35 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

4 teaspoons extra-virgin olive oil, divided
2 large red bell peppers, diced
2 pounds asparagus, trimmed and cut into 1-inch lengths
2 teaspoons freshly grated lemon zest
1/2 teaspoon salt, divided
5 cloves garlic, minced
1 pound raw shrimp (26-30 per pound), peeled and deveined
1 cup reduced-sodium chicken broth
1 teaspoon cornstarch
2 tablespoons lemon juice
2 tablespoons chopped fresh parsley

1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

NUTRITION INFORMATION: Per serving: 226 calories; 7 g fat (1 g sat, 4 g mono); 174 mg cholesterol; 14 g carbohydrate; 28 g protein; 4 g fiber; 514 mg sodium; 670 mg potassium.
Nutrition bonus: Vitamin C (210% daily value), Vitamin A (80% dv), Folate (53% dv), Iron (25% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 lean meat, 1 fat

from: http://eatingwell.com/recipes/lemony_shrimp_vegetables.html

Sichuan-Style Chicken with Peanuts & Sichuan Sauce

When stir-frying chicken, always spread the pieces in the wok and let them cook undisturbed for 1 minute before stir-frying. This allows the chicken to sear and prevents sticking. To smash the ginger, use the side of a cleaver or chef's knife.

Makes 4 servings, 1 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

1 pound skinless, boneless chicken breast or thighs, trimmed and cut into 1-inch cubes
1 teaspoon Shao Hsing rice wine (see Note) or dry sherry
1 teaspoon reduced-sodium soy sauce
1 1/2 teaspoons cornstarch
1/2 teaspoon minced garlic
1 tablespoon canola oil
2 1/2-inch-thick slices ginger, smashed
2 cups sugar snap peas (6 ounces)
Sichuan Sauce (recipe follows)
1/4 cup dry-roasted peanuts
1 scallion, minced

1. Combine chicken, rice wine (or sherry), soy sauce, cornstarch and garlic in a medium bowl; mix thoroughly.
2. Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl oil into the pan, add ginger and stir-fry for 10 seconds. Carefully add the chicken mixture, spreading it out. Cook until the chicken begins to brown, about 1 minute. Using a spatula, stir-fry for 30 seconds. Spread the chicken out again and cook for 30 seconds. Continue stir-frying until the chicken is lightly browned on all sides, 1 to 2 minutes. Add sugar snap peas and stir-fry for 1 minute. Stir the Sichuan Sauce, swirl it into the pan and stir-fry until the chicken is just cooked through and the sauce is slightly thickened and glossy, 30 seconds to 1 minute. Transfer to a platter (discard the ginger) and sprinkle with peanuts and scallions. Serve immediately.

NUTRITION INFORMATION: Per serving: 283 calories; 12 g fat (2 g sat, 6 g mono); 66 mg cholesterol; 13 g carbohydrate; 29 g protein; 3 g fiber; 187 mg sodium; 427 mg potassium.

Nutrition bonus: Vitamin C (30% daily value), Iron (15% dv)

1 Carbohydrate Serving

TIP: Note: Shao Hsing (or Shaoxing) is a seasoned rice wine. It is available in most Asian specialty markets and some larger supermarkets in the Asian section. If unavailable, dry sherry is an acceptable substitute.

MAKE AHEAD TIP: The chicken can be cut, covered and refrigerated for up to 1 day.

Sichuan Sauce

Once you try this versatile stir-fry sauce it will become a staple in your weeknight dinner repertoire.

Makes 1/3 cup, for 4 servings

ACTIVE TIME: 5 minutes

TOTAL TIME: 5 minutes

EASE OF PREPARATION: Easy

3 tablespoons reduced-sodium chicken broth
1 tablespoon tomato paste
2 teaspoons Chinkiang vinegar (see Ingredient Note) or balsamic vinegar
1 teaspoon sugar
1 teaspoon reduced-sodium soy sauce
1/2 teaspoon sesame oil
1/4 teaspoon cornstarch
1/4 teaspoon crushed red pepper, or to taste

Whisk broth, tomato paste, vinegar, sugar, soy sauce, oil, cornstarch and red pepper in a small bowl.

NUTRITION INFORMATION: Per serving: 15 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 2 g carbohydrate; 0 g protein; 0 g fiber; 75 mg sodium; 56 mg potassium.


0 Carbohydrate Servings

TIP: Ingredient Note: Chinkiang is a dark, slightly sweet vinegar with a smoky flavor. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.

Spicy Beef Curry Stew Recipe

Ready in: > 5 hrs
Difficulty: 3 (1=easiest :: hardest=5)

Ingredients:
1 tablespoon olive oil
1 pound beef stew meat
salt and pepper to taste
2 cloves minced garlic
1 teaspoon chopped fresh ginger
1 jalapeno pepper, fresh; diced
1 tablespoon curry powder
1 can (14.5 oz size) diced tomatoes with juice
1 onion - sliced and quartered
1 cup beef broth

Directions (serves 4):

Brown the beef in olive oil on all sides. Remove from skillet, reserving juices, and season with salt and pepper.

Cook and stir the garlic, ginger, and jalapeno in the skillet for 2 minutes, until tender, and season with curry powder. Mix in the diced tomatoes and juice.

Place the onion in the bottom of a slow cooker, and layer with the browned beef.

Scoop the skillet mixture into the slow cooker, and mix in the beef broth.

Cover, and cook 6 to 8 hours on Low.

Per Serving (excluding unknown items): 244 Calories; 13g Fat (50.8% calories from fat); 27g Protein; 2g Carbohydrate; 1g Dietary Fiber; 62mg Cholesterol; 388mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fat.

Pork And Apple Curry Recipe

Ingredients:
2 pounds boneless pork loin roast, cut into 1-inch cubes
1 medium apple, peeled and chopped
1 small onion, chopped
1/2 cup orange juice
1 tablespoon curry powder
1 teaspoon chicken bouillon granules
1 clove garlic, minced
1/2 teaspoon salt
1/2 teaspoon ground ginger
1/4 teaspoon ground cinnamon
2 tablespoons cornstarch
2 tablespoons cold water
Hot cooked rice, optional
1/4 cup raisins
1/4 cup flaked coconut, toasted


In a 3-qt. slow cooker, combine the first 10 ingredients. Cover and cook on low for 5-6 hours or until meat is tender.

Increase heat to high. In a small bowl, combine cornstarch and water until smooth; stir into slow cooker. Cover and cook for 30 minutes or until thickened, stirring once.

Serve over rice if desired. Sprinkle with raisins and coconut.
from: http://crockpot.cdkitchen.com/recipes/recs/2395/Pork-And-Apple-Curry106087.shtml

Chicken & Spiced Apples

The buttery apples suit these chicken breasts, which are pounded thin so they cook evenly and quickly. You could also serve this compote with any roasted meat or vegetable.

Makes 6 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Moderate

2 apples, preferably Braeburn, peeled and thinly sliced
1 tablespoon lemon juice
1/4 teaspoon ground cinnamon
3 teaspoons extra-virgin olive oil, divided
3 teaspoons unsalted butter, divided
1 1/8 teaspoons herbes de Provence (see Note), divided
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 pounds boneless, skinless chicken breasts, trimmed
1 cup reduced-sodium chicken broth
1 teaspoon freshly grated lemon zest

1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.
2. Mix 1 teaspoon herbes de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.
3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the pan; heat over high heat. Cook the remaining chicken in the same manner.
4. Add broth, lemon zest, the remaining 1/8 teaspoon herbes and any accumulated juices from the chicken to the pan. Cook, stirring to scrape up any browned bits, until slightly reduced, about 3 minutes. Spoon the sauce over the chicken and serve with the sautéed apples.

NUTRITION INFORMATION: Per serving: 191 calories; 6 g fat (2 g sat, 2 g mono); 72 mg cholesterol; 6 g carbohydrate; 27 g protein; 1 g fiber; 351 mg sodium; 342 mg potassium.

Nutrition bonus: Niacin (65% daily value), Selenium (29% dv).

1/2 Carbohydrate Serving

TIP: Ingredient note:
Herbes de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, rosemary, oregano, marjoram and savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

Hungarian Beef Goulash

This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.

Makes 8 servings, about 1 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 4 1/2-8 hours

EASE OF PREPARATION: Easy

2 pounds beef stew meat (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons sweet or hot paprika (or a mixture of the two), preferably Hungarian (see Ingredient Note)
1/4 teaspoon salt
Freshly ground pepper to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley

1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until
the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

NUTRITION INFORMATION: Per serving: 180 calories; 5 g fat (2 g sat, 2 g mono); 48 mg cholesterol; 6 g carbohydrate; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.
Nutrition bonus: Zinc (40% daily value), Vitamin C (35% dv), Vitamin A (25% dv), Iron (15% dv).
0 Carbohydrate Servings
Exchanges: 1 vegetable, 3 lean meat

TIP: Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.