Curried Lentils With Sweet Potatoes and Swiss Chard

Published in the NYT: November 14, 2007

Time: 1 hour

2 tablespoons extra virgin olive oil
1 medium onion, chopped
4 garlic cloves, minced
1 1-inch piece fresh ginger root, peeled and grated
1 1/2 teaspoons garam masala
1 1/2 teaspoons curry powder
1 jalapeño pepper, seeded if desired, then minced
4 to 5 cups vegetable broth as needed
2 pounds orange-fleshed sweet potatoes, peeled and cut into
1/2-inch cubes (about 4 cups)
1 1/2 cups dried lentils
1 bay leaf
1 pound Swiss chard, center ribs removed, leaves thinly sliced
1 teaspoon kosher salt, more to taste
1/2 teaspoon ground black pepper
1/3 cup chopped fresh cilantro
Finely grated zest of 1 lime
Juice of 1/2 lime
1/3 cup finely chopped tamari almonds, for garnish (optional), available in health food stores
1/4 cup chopped scallions, for garnish.

1. In large saucepan, heat oil over medium heat. Add onion and sauté until translucent, 5 to 7 minutes. Add garlic, ginger, garam masala, curry powder and jalapeño. Cook, stirring, for 1 minute.

2. Stir in 4 cups broth, sweet potatoes, lentils and bay leaf. Increase heat to high and bring to a boil; reduce heat to medium, partially cover, and simmer for 25 minutes. (If lentils seem dry, add up to 1 cup stock, as needed.) Stir in chard and salt and pepper, and continue cooking until lentils are tender and chard is cooked, about 30 to 45 minutes total.

3. Just before serving, stir in cilantro, lime zest and juice. Spoon into a large, shallow serving dish. Garnish with almonds if desired and scallions.

Yield: 8 to 10 side-dish servings; 6 main-course servings.

Honey Roasted Pork Loin

Honey Roasted Pork Loin

Seasoned pork loin with honey and orange sauce baked until pork is cooked through and tender.

Ingredients -

1 (3 pounds) Boneless Pork Loin
Salt and Pepper, to taste
1/4 cup Honey
2 tablespoons Orange Juice
2 tablespoons Olive Oil
1/2 teaspoon Thyme
1/2 cup Chicken Broth

Preparation:

1. Preheat oven to 375 F.

2. Season pork roast with salt and pepper.

3. Add honey, orange juice, olive oil and thyme to small bowl.

4. Stir to combine.

5. Add pork loin to roasting pan.

6. Pour sauce over pork.

7. Add chicken broth to roasting pan.

8. Basting frequently, bake 60 minutes, or until internal temperature reaches 155-160 F.

9. Remove juices from roasting pan to saucepan.

10. Bring to a boil over medium high heat. Reduce sauces slightly.

11. Serve over the sliced pork.

Pork Loin With Apples and Prunes

Servings: 4-6
Difficulty: Moderate
Cook Time: 30-60 min
This impressive pork roast is a great dish for the fall, when apples are in season at your local farmer's market and you can purchase fresh apple cider. Cozy up to a nice bottle of wine and you're there.

Ingredients
1/2 cup dried prunes
1 1/4 cups fresh apple cider
One 2 1/2-pound boneless pork loin
2 teaspoons salt
1 teaspoon freshly ground black pepper
3 tablespoons olive oil
2 small onions, cut into 1/2-inch-wide wedges
2 Pink Lady or Honeycrisp apples, peeled, cored, and cut into 1/2-inch-wide wedges
2 cloves garlic, sliced
1/4 cup chicken stock or canned, low-sodium chicken broth
4 fresh thyme sprigs
2 tablespoons cider vinegar
4 tablespoons (1/2 stick) cold unsalted butter, cut into small pieces

Cooking Directions
Preheat the oven to 325°F. Place the prunes in a small bowl, add 1/4 cup of the apple cider, and set aside to soak while you proceed with the recipe.

Season the pork loin with 1 1/2 teaspoons of the salt and 3/4 teaspoon of the black pepper. Heat the oil in a large Dutch oven over high heat. When it is hot, add the pork loin and cook until browned on all sides, 8 minutes. Remove the pork from the pan and transfer it to a baking sheet or platter.

Reduce the heat to medium and add the onions, apples, and garlic to the Dutch oven. Cook, stirring occasionally, until caramelized, about 3 minutes. Add the soaked prunes (with any remaining juices) and cook, stirring occasionally, for 3 minutes. Add the remaining 1 cup apple cider and the chicken stock, and bring to a boil.

Return the pork loin to the pot, add the thyme sprigs, and bring to a simmer. Cover, and transfer the pot to the oven. Cook, undisturbed, until the pork registers 145°F on an instant-read thermometer, about 30 minutes.

Remove the pot from the oven and transfer the pork to a platter. Tent it with aluminum foil to keep warm.

Place the Dutch oven over medium-high heat and bring the onion-apple mixture to a boil. Cook until slightly reduced, about 3 minutes. Remove and discard the thyme sprigs. Add the vinegar, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon black pepper, and stir to combine. While stirring, add the butter, little by little, until it is completely incorporated. Do not allow the sauce to boil or it will separate. Remove from the heat.

To serve, spoon some of the sauce onto a serving platter. Slice the pork into thin slices, and arrange them over the sauce. Spoon more sauce over the pork slices, and serve immediately.

Recipe courtesy "Emeril 20-40-60: Fresh Food Fast" by Emeril Lagasse, Harper Studio Publishers, 2009, copyright MSLO, Inc., all rights reserved

Beef Daube Provençal

This classic French braised beef, red wine, and vegetable stew is simple and delicious. The flavor and texture allow you to keep it warm for your guests. Buy a whole-grain baguette, bagged salad greens, and bottled vinaigrette to round out the meal.

Yield: 6 servings (serving size: about 3/4 cup stew and 1/2 cup noodles)


Ingredients
2 teaspoons olive oil
12 garlic cloves, crushed
1 (2-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
1 1/2 teaspoons salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 cup red wine
2 cups chopped carrot
1 1/2 cups chopped onion
1/2 cup less-sodium beef broth
1 tablespoon tomato paste
1 teaspoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
Dash of ground cloves
1 (14 1/2-ounce) can diced tomatoes
1 bay leaf
3 cups cooked medium egg noodles (about 4 cups uncooked noodles)
Preparation
Preheat oven to 300°.

Heat oil in a small Dutch oven over low heat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon, and set aside. Increase heat to medium-high. Add beef to pan; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from pan. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Add garlic, beef, 1 teaspoon salt, 1/4 teaspoon pepper, carrot, and next 8 ingredients (through bay leaf), and bring to a boil.

Cover and bake at 300° for 2 1/2 hours or until beef is tender. Discard bay leaf. Serve over noodles.

Note: To make in a slow cooker, prepare through Step 2. Place beef mixture in an electric slow cooker. Cover and cook on high for 5 hours.

Nutritional Information
Calories:367 (31% from fat)
Fat:12.8g (sat 4.3g,mono 5.8g,poly 0.9g)
Protein:29.1g
Carbohydrate:33.4g
Fiber:3.9g
Cholesterol:105mg
Iron:4.3mg
Sodium:776mg
Calcium:76mg

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=780341

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