Vegetable and Chickpea Curry

Aromatic Indian spices mingle with chickpeas, green beans, and potatoes. Coconut milk is stirred into the cooked curry for a creamy finish. Serve over quick-cooking couscous.

Yield: 6 servings (serving size: 1 1/3 cups vegetable mixture and 1 lemon wedge)


Ingredients
1 tablespoon olive oil
1 1/2 cups chopped onion
1 cup (1/4-inch-thick) slices carrot
1 tablespoon curry powder
1 teaspoon brown sugar
1 teaspoon grated peeled fresh ginger
2 garlic cloves, minced
1 serrano chile, seeded and minced
3 cups cooked chickpeas (garbanzo beans)
1 1/2 cups cubed peeled baking potato
1 cup diced green bell pepper
1 cup (1-inch) cut green beans
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
1 (14.5-ounce) can diced tomatoes, undrained
1 (14-ounce) can vegetable broth
3 cups fresh baby spinach
1 cup light coconut milk
6 lemon wedges
Preparation
Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic, and chile; cook 1 minute, stirring constantly.

Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on HIGH 6 hours or until vegetables are tender. Add spinach and coconut milk; stir until spinach wilts. Serve with lemon wedges.

Nutritional Information
Calories:276 (23% from fat)
Fat:7.2g (sat 1.9g,mono 2.3g,poly 1.3g)
Protein:10.9g
Carbohydrate:44.7g
Fiber:10.6g
Cholesterol:0.0mg
Iron:4.3mg
Sodium:623mg
Calcium:107mg

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=701091

Chicken Tagine

A tagine is a Moroccan dish named after the cooking vessel it is prepared in. These braised stews contain meat, poultry, or fish; vegetables; and a combination of spices. Serve with a traditional Moroccan beverage: hot minted tea.

Prep: 4 minutes; Cook: 13 minutes

Prep Time: 4 minutes
Cook Time: 13 minutes
Yield: 4 servings (serving size: 2 chicken thighs, 2/3 cup vegetables, and about 3/4 cup couscous)


Ingredients
8 (3-ounce) skinless, boneless chicken thighs
1 1/2 teaspoons salt-free Moroccan spice blend (such as The Spice Hunter)
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons olive oil
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can diced tomatoes with garlic and onion, undrained
3/4 cup uncooked couscous
Plain fat-free yogurt (optional)
Chopped fresh mint (optional)
Preparation
1. Sprinkle both sides of chicken evenly with spice blend, salt, and pepper. Heat oil in a large nonstick skillet over medium-high heat; add chicken. Cook 2 to 3 minutes on each side or until browned. Add chickpeas and tomatoes; bring to a boil. Cover, reduce heat, and simmer 8 minutes or until chicken is done.

2. While chicken simmers, cook couscous according to package directions, omitting salt and fat. Serve chicken thighs and vegetable mixture over couscous. Top with yogurt and mint, if desired.

Nutritional Information
Calories:510 (30% from fat)
Fat:17g (sat 4g,mono 6.8g,poly 3.7g)
Protein:40g
Carbohydrate:48.7g
Fiber:5.8g
Cholesterol:112mg
Iron:4.4mg
Sodium:884mg
Calcium:63mg


Moroccan Spice:

1 teaspoon ground cumin
1 teaspoon ground ginger
1 teaspoon salt
3/4 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/2 teaspoon ground coriander
1/2 teaspoon cayenne
1/2 teaspoon ground allspice
1/4 teaspoon ground cloves


Read More http://www.epicurious.com/recipes/food/views/Moroccan-Spice-Blend-109356#ixzz117Mq7rpJ

http://www.cookinglight.com/food/quick-healthy/healthy-5-ingredient-chicken-recipes-00400000053257/page18.html

Rosemary-Fig Chicken with Port

This company-worthy dish received top reviews in our Test Kitchens because it's quick, easy, and simply unbeat-able in terms of taste. Use garlic powder instead of fresh garlic; it won't burn when you sear the chicken.

Prep: 4 minutes; Cook: 15 minutes

Prep Time: 4 minutes
Cook Time: 15 minutes
Yield: 4 servings (serving size: 1 chicken breast half and about 3 tablespoons sauce)


Ingredients
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Butter-flavored cooking spray
2/3 cup fig preserves
1 tablespoon minced fresh rosemary
6 tablespoons port or other sweet red wine
Preparation
1. Sprinkle first 3 ingredients evenly over chicken. Coat chicken with cooking spray.

2. Heat a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until browned. Combine fig preserves, rosemary, and wine in a bowl; add to chicken, stirring gently. Cover, reduce heat to medium, and cook 6 minutes or until chicken is done. Uncover and cook 1 minute over medium-high heat or until sauce is slightly thick. Serve sauce over chicken.

Nutritional Information
Calories:329 (7% from fat)
Fat:2g (sat 0.6g,mono 0.5g,poly 0.5g)
Protein:39.4g
Carbohydrate:31.4g
Fiber:0.2g
Cholesterol:99mg
Iron:1.3mg
Sodium:403mg
Calcium:23mg

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896134

Balsamic Chicken with Roasted Tomatoes

The juices escaping from the roasting tomatoes combine with the honey and olive oil to make a syrupy glaze to coat the tomatoes and the chicken.

Prep: 5 minutes; Cook: 12 minutes

Prep Time: 5 minutes
Cook Time: 12 minutes
Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup tomatoes)


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 (such as Wish-Bone)
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.

Nutritional Information
Calories:238 (16% from fat)
Fat:4g (sat 0.8g,mono 1.8g,poly 0.8g)
Protein:40g
Carbohydrate:7.7g
Fiber:1g
Cholesterol:99mg
Iron:1.5mg
Sodium:431mg
Calcium:28mg

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896105

Cumin-Spiced Chicken with Chunky Tomato Sauce

Bright green cilantro tops this cumin-spiced chicken with an extra dimension of flavor. Round out the meal with Chili-Lime Corn on the Cob.

Prep: 2 minutes; Cook: 15 minutes

Prep Time: 2 minutes
Cook Time: 15 minutes
Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup tomato sauce)


Ingredients
Cooking spray
4 (6-ounce) skinless, boneless chicken breast halves
3/4 teaspoon ground cumin, divided
1/4 teaspoon salt
1 (10-ounce) can mild diced tomatoes and green chiles, undrained
3/4 cup (3 ounces) preshredded reduced-fat Mexican blend cheese
2 tablespoons chopped fresh cilantro
Preparation
1. Preheat broiler.

2. Heat a large ovenproof skillet over medium-high heat; coat pan with cooking spray. Sprinkle both sides of chicken evenly with 1/2 teaspoon cumin and salt; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

3. Add 1/4 teaspoon cumin and tomatoes to pan; cook 1 minute. Return chicken to pan; spoon tomato mixture evenly over chicken. Sprinkle evenly with cheese; broil 2 minutes or until cheese melts. Top with cilantro.

Nutritional Information
Calories:253 (20% from fat)
Fat:6g (sat 2.9g,mono 0.5g,poly 0.5g)
Protein:45.9g
Carbohydrate:2.7g
Fiber:0.9g
Cholesterol:106mg
Iron:1.6mg
Sodium:693mg
Calcium:188mg

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896097

Chicken-Tortilla Pie

The fresh salsa called for here has a natural low-sodium advantage over bottled commercial salsa. A rotisserie chicken with the skin removed can be used for the shredded chicken breast, but keep in mind that this will increase the amount of sodium in the dish.

Prep: 13 minutes; Cook: 10 minutes

Prep Time: 18 minutes
Cook Time: 10 minutes
Yield: 4 servings (serving size: 1 wedge)


Ingredients
2 cups shredded cooked chicken breast
1/4 cup Fresh Salsa
1 cup spicy black bean dip (such as Guiltless Gourmet)
4 (8-inch) multigrain flour tortillas (such as Tumaro's)
1/2 cup (2 ounces) reduced-fat shredded Monterey Jack cheese
Cooking spray
Preparation
1. Preheat oven to 450°.

2. Combine chicken and salsa in a medium bowl.

3. Spread 1/4 cup black bean dip over each tortilla. Top each evenly with chicken mixture and 2 tablespoons cheese. Stack tortillas in bottom of a 9-inch springform pan coated with cooking spray. Bake at 450° for 10 minutes or until thoroughly heated and cheese melts. Remove sides of pan. Cut pie into 4 wedges. Serve immediately.

Nutritional Information
Calories:380 (26% from fat)
Fat:11g (sat 4.3g,mono 4.4g,poly 1.4g)
Protein:39.9g
Carbohydrate:28.7g
Fiber:12.2g
Cholesterol:80mg
Iron:0.8mg
Sodium:660mg
Calcium:215mg


http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1896093

Toasted Israeli Couscous Salad with Grilled Summer Vegetables

Ingredients
1/2 cup balsamic vinegar
1 teaspoon Dijon mustard
2 cloves garlic, coarsely chopped
1 cup olive oil
Salt and freshly ground pepper
2 green zucchini, quartered lengthwise
2 yellow zucchini, quartered lengthwise
6 spears asparagus, trimmed
12 cherry tomatoes
1 red bell pepper, quartered and seeded
1 yellow bell pepper, quartered and seeded
1/4 cup basil chiffonade (stack leaves, roll in a cigar shape and cut crosswise into thin strips)
1/4 cup coarsely chopped flat-leaf parsley
2 tablespoons olive oil
1 pound Israeli couscous
2 cups vegetable stock, heated
Hot water to cover

Directions
In a small bowl, whisk together the vinegar, mustard and garlic, slowly add the olive oil and whisk until combined. Season with salt and pepper. Pour 1/2 the marinade over the vegetables and let sit at room temperature for 15 minutes. Preheat the grill. Remove the vegetables from the marinade and grill the vegetables until just cooked through. Cut the zucchini and peppers into 1/2-inch pieces, cut the tomatoes in half. Heat the olive oil over medium-high heat, add the couscous and toast until lightly golden brown. Cover the couscous with the hot stock plus hot water and bring to a boil, cook until al dente and drain well. Place in a large serving bowl, add the grilled vegetables and herbs and toss with the remaining vinaigrette. Serve at room temperature.

Salmon with Sweet Chile Sauce

Serve with soba noodles tossed with low-sodium soy sauce and dark sesame oil. Add steamed broccoli florets on the side.

Yield: 4 servings (serving size: 1 fillet, 1 tablespoon sauce, and 1 teaspoon green onions)
Ingredients

* 4 (6-ounce) salmon fillets, skinned
* 1 teaspoon ground coriander
* 1/2 teaspoon salt
* Cooking spray
* 2 tablespoons honey
* 1 tablespoon fresh lime juice
* 2 teaspoons low-sodium soy sauce
* 1/2 to 1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
* 4 teaspoons thinly sliced green onions

Preparation

1. Sprinkle fish evenly with coriander and salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. Combine honey, juice, soy sauce, and Sriracha; drizzle over fish. Sprinkle with green onions.
Nutritional Information

Calories: 262 (36% from fat)
Fat: 10.5g (sat 2.5g,mono 4.6g,poly 2.5g)
Protein: 31.2g
Carbohydrate:9.5g
Fiber: 0.1g
Cholesterol: 80mg
Iron: 0.6mg
Sodium: 460mg
Calcium:18mg

Jackie Mills, MS, RD, Cooking Light, DECEMBER 2008

Honey-Pecan Chicken Thighs

Yield: 4 servings
Ingredients

* 1/2 teaspoon salt
* 1/2 teaspoon ground black pepper
* 1/2 teaspoon ground red pepper
* 1/2 teaspoon dried thyme
* 8 skinned and boned chicken thighs
* 3/4 cup honey, divided
* 3/4 cup Dijon mustard, divided
* 2 garlic cloves, minced
* 1 cup finely chopped pecans
* 1/2 teaspoon curry powder
* Garnish: Italian parsley sprigs

Preparation

Combine first 4 ingredients; sprinkle evenly over chicken in a shallow dish. Stir together 1/2 cup honey, 1/2 cup mustard, and garlic; pour over chicken. Cover and chill 2 hours.

Remove chicken from marinade, discarding marinade. Dredge chicken in pecans; place on a lightly greased rack in an aluminum foil-lined broiler pan.

Bake at 375° for 40 minutes or until chicken is done.

Stir together remaining 1/4 cup honey, remaining 1/4 cup mustard, and curry powder; serve sauce with chicken. Garnish if desired.

Southern Living, MAY 2002

Berry Scones with Orange Honey Butter

Ingredients
Orange Honey Butter:

* 1 quart heavy cream
* Zest of 1 orange
* 1/2 cup honey
* Pinch salt

Berry Buttermilk Scones:

* 2 cups all-purpose flour
* 3 tablespoons sugar, plus more for sprinkling scones
* 1 tablespoon baking powder
* 1 teaspoon baking soda
* 3/4 teaspoon kosher salt
* 3/4 stick cold unsalted butter, cubed
* 1 1/2 cups fresh mixed berries (e.g. blueberries, raspberries, blackberries), washed and dried
* 3/4 cup buttermilk, (leftover from orange butter), plus more to brush scones

Directions

You can do this the old fashioned way and add ingredients to a mason jar, cover with the lid and shake vigorously for 10 minutes, or you can use the food processor.

In a food processor bowl add all the ingredients and turn on high. The liquid will slosh, whip and then separate after about 4 minutes. When the mixture separates, (these are the butter solids and buttermilk), stop processing and strain out the buttermilk - there will be just under a cup. Reserve the buttermilk to make the scones. Strain out the butter and squeeze dry. Work the butter a couple of times to bring it together to form a nice ball. Refrigerate butter until ready to use.

For the scones:

Preheat oven to 400 degrees F.

In a food processor bowl add flour, sugar, baking powder, baking soda and salt. Add cold butter cubes and pulse until you have the texture of coarse bread crumbs. Transfer to a large mixing bowl, then add 3/4 cup of buttermilk and stir to combine. As it comes together add berries and fold dough to incorporate berries but not break them up too much.

Drop spoonfuls of dough onto a parchment lined sheet pan. Using a pastry brush, paint the tops of each scone lightly with buttermilk and sprinkle with sugar.

Bake until golden brown, and nice and puffy, about 17 to 20 minutes. Remove from the oven and transfer to a wire rack.

Serve warm with the Orange Honey Butter.