1/4 cup flour
1/2 teaspoon paprika
4 skinless, boneless chicken breast halves
1/2 teaspoon salt
1 tablespoon olive oil
1/4 cup finely chopped shallots
2/3 cup dry white wine
1/2 cup chicken broth
1 tablespoon green peppercorns, crushed
1 tablespoon butter
Combine flour and paprika in a shallow dish. Sprinkle chicken with salt. Dredge chicken in flour mixture.
Heat oil in a large nonstick skillet over medium heat. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; keep warm.
Increase heat to medium-high. Add shallots to pan; sauté 1 minute. Stir in wine, broth, and peppercorns; bring to a boil. Cook until reduced to 1/4 cup (about 7 minutes). Remove from heat; stir in butter.
Prosciutto-Wrapped Shrimp with Lemon Couscous
3 tablespoons maple syrup
2 tablespoons bourbon
1 tablespoon teriyaki sauce
2 teaspoons Dijon mustard
1/2 teaspoon chili powder
24 jumbo shrimp (about 1 1/2 pounds)
6 very thin slices prosciutto or ham
Lemon Couscous:
1 1/4 cups water
3/4 cup uncooked couscous
1/4 cup sliced green onions
2 tablespoons finely chopped fresh parsley
2 tablespoons orange juice
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
Preheat broiler.
Combine the first 5 ingredients in a bowl, and stir with a whisk. Peel the shrimp, leaving tails intact. Add the shrimp to maple mixture, tossing to coat. Remove shrimp from bowl, and discard the marinade. Cut each prosciutto slice lengthwise into 4 strips. Wrap 1 prosciutto strip around each shrimp. Thread shrimp onto 4 (8-inch) skewers. Place skewers on a broiler pan coated with cooking spray, and broil for 3 minutes on each side or until done.
To prepare Lemon Couscous, bring the water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in onions and remaining ingredients.
2 tablespoons bourbon
1 tablespoon teriyaki sauce
2 teaspoons Dijon mustard
1/2 teaspoon chili powder
24 jumbo shrimp (about 1 1/2 pounds)
6 very thin slices prosciutto or ham
Lemon Couscous:
1 1/4 cups water
3/4 cup uncooked couscous
1/4 cup sliced green onions
2 tablespoons finely chopped fresh parsley
2 tablespoons orange juice
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
Preheat broiler.
Combine the first 5 ingredients in a bowl, and stir with a whisk. Peel the shrimp, leaving tails intact. Add the shrimp to maple mixture, tossing to coat. Remove shrimp from bowl, and discard the marinade. Cut each prosciutto slice lengthwise into 4 strips. Wrap 1 prosciutto strip around each shrimp. Thread shrimp onto 4 (8-inch) skewers. Place skewers on a broiler pan coated with cooking spray, and broil for 3 minutes on each side or until done.
To prepare Lemon Couscous, bring the water to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in onions and remaining ingredients.
Seared Beef Tenderloin with Dijon and Herbs
2lbs. beef tenderloin, trimmed
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
3 tablespoons Dijon mustard
1 garlic clove, minced
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
Preheat oven to 425°.
Sprinkle beef with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 2 minutes on each side or until browned.
Combine mustard and garlic in a small bowl. Rub mustard mixture evenly over beef. Combine parsley, rosemary, and thyme in a small bowl. Sprinkle beef evenly with parsley mixture. Place beef on a broiler pan coated with cooking spray. Bake at 425° for 26 minutes or until a thermometer registers 135° or until desired degree of doneness. Place tenderloin on a platter; let stand 10 minutes before slicing.
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
3 tablespoons Dijon mustard
1 garlic clove, minced
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
Preheat oven to 425°.
Sprinkle beef with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 2 minutes on each side or until browned.
Combine mustard and garlic in a small bowl. Rub mustard mixture evenly over beef. Combine parsley, rosemary, and thyme in a small bowl. Sprinkle beef evenly with parsley mixture. Place beef on a broiler pan coated with cooking spray. Bake at 425° for 26 minutes or until a thermometer registers 135° or until desired degree of doneness. Place tenderloin on a platter; let stand 10 minutes before slicing.
Cornmeal-Crusted Tilapia with Tomatillo Salsa
Salsa:
1/2 cup fresh cilantro leaves
1/2 cup chopped onion
1 tablespoon fresh lime juice
2 serrano chiles, seeded and coarsely chopped
1 11oz. can tomatillos, drained
1 garlic clove, minced
Fish:
1/4 cup flour
1/4 cup cornmeal
1 tablespoon water
1 large egg white
4 tilapia fillets
3/4 teaspoon salt
1/2 teaspoon chili powder
1 tablespoon olive oil
To prepare salsa, combine the first 6 ingredients in a blender; process until smooth. Set aside.
To prepare fish, combine flour and cornmeal in a shallow dish. Combine 1 tablespoon water and egg white in a shallow dish, stirring well. Sprinkle both sides of fish evenly with salt and chili powder. Heat oil in a large nonstick skillet over medium-high heat. Dip fish in egg mixture; dredge in flour mixture. Add fish to pan; cook 2 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.
1/2 cup fresh cilantro leaves
1/2 cup chopped onion
1 tablespoon fresh lime juice
2 serrano chiles, seeded and coarsely chopped
1 11oz. can tomatillos, drained
1 garlic clove, minced
Fish:
1/4 cup flour
1/4 cup cornmeal
1 tablespoon water
1 large egg white
4 tilapia fillets
3/4 teaspoon salt
1/2 teaspoon chili powder
1 tablespoon olive oil
To prepare salsa, combine the first 6 ingredients in a blender; process until smooth. Set aside.
To prepare fish, combine flour and cornmeal in a shallow dish. Combine 1 tablespoon water and egg white in a shallow dish, stirring well. Sprinkle both sides of fish evenly with salt and chili powder. Heat oil in a large nonstick skillet over medium-high heat. Dip fish in egg mixture; dredge in flour mixture. Add fish to pan; cook 2 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.
Chipotle Shrimp Tacos
2 teaspoons chili powder
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground chipotle chile powder
32 peeled and deveined large shrimp (about 1 1/2 pounds)
1 teaspoon olive oil
8 (6-inch) white corn tortillas
2 cups shredded iceberg lettuce
1 ripe avocado, peeled and cut into 16 slices
3/4 cup salsa verde
Preparation
1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.
2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.
3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground chipotle chile powder
32 peeled and deveined large shrimp (about 1 1/2 pounds)
1 teaspoon olive oil
8 (6-inch) white corn tortillas
2 cups shredded iceberg lettuce
1 ripe avocado, peeled and cut into 16 slices
3/4 cup salsa verde
Preparation
1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.
2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.
3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.
Striped Bass Meunière
1/2 cup all-purpose flour
1/2 cup 2% reduced-fat milk
4 (6-ounce) striped bass fillets
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons butter, divided
1/4 cup minced shallots
1/4 cup white balsamic vinegar
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons chopped fresh parsley
Preparation
1. Place flour in a shallow dish. Place milk in another shallow dish. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Working with one fillet at a time, dredge fish in flour, shaking off excess. Dip fish into milk, allowing excess to drip off; dredge again in flour. Set aside. Repeat procedure with remaining fish, flour, and milk.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon butter to pan, swirling until butter melts. Add 2 fillets to pan; reduce heat to medium, and cook 4 minutes on each side or until golden brown and fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm. Repeat procedure with remaining 1 tablespoon butter and the remaining 2 fillets. Remove fish from pan; keep warm.
3. Increase heat to medium-high. Add shallots and remaining 1/4 teaspoon salt to pan; sauté 1 minute or until tender. Add vinegar and broth; simmer 1 minute. Add parsley and remaining 1/4 teaspoon pepper. Spoon sauce over fish.
1/2 cup 2% reduced-fat milk
4 (6-ounce) striped bass fillets
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons butter, divided
1/4 cup minced shallots
1/4 cup white balsamic vinegar
1/4 cup fat-free, less-sodium chicken broth
2 tablespoons chopped fresh parsley
Preparation
1. Place flour in a shallow dish. Place milk in another shallow dish. Sprinkle fish evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Working with one fillet at a time, dredge fish in flour, shaking off excess. Dip fish into milk, allowing excess to drip off; dredge again in flour. Set aside. Repeat procedure with remaining fish, flour, and milk.
2. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon butter to pan, swirling until butter melts. Add 2 fillets to pan; reduce heat to medium, and cook 4 minutes on each side or until golden brown and fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm. Repeat procedure with remaining 1 tablespoon butter and the remaining 2 fillets. Remove fish from pan; keep warm.
3. Increase heat to medium-high. Add shallots and remaining 1/4 teaspoon salt to pan; sauté 1 minute or until tender. Add vinegar and broth; simmer 1 minute. Add parsley and remaining 1/4 teaspoon pepper. Spoon sauce over fish.
Salmon with Sweet Chile Sauce
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.
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.
Chicken with Dried Plums and Sage
4 (6-ounce) skinless, boneless chicken breast halves
2 tablespoons chopped fresh sage, divided
1/2 teaspoon salt
1/4 teaspoon black pepper, divided
4 teaspoons olive oil, divided
2 cups thinly sliced onion (about 1 large)
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
12 pitted dried plums, halved
1 1/2 teaspoons balsamic vinegar
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1 tablespoon sage, salt, and 1/8 teaspoon pepper.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Heat remaining 2 teaspoons oil in pan. Add onion to pan; cook 3 minutes or until tender. Stir in wine and broth; bring to a boil. Add remaining 1 tablespoon sage and dried plums to pan; cook 4 minutes or until mixture thickens. Stir in remaining 1/8 teaspoon pepper and vinegar.
2 tablespoons chopped fresh sage, divided
1/2 teaspoon salt
1/4 teaspoon black pepper, divided
4 teaspoons olive oil, divided
2 cups thinly sliced onion (about 1 large)
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
12 pitted dried plums, halved
1 1/2 teaspoons balsamic vinegar
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1 tablespoon sage, salt, and 1/8 teaspoon pepper.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add chicken to pan; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm. Heat remaining 2 teaspoons oil in pan. Add onion to pan; cook 3 minutes or until tender. Stir in wine and broth; bring to a boil. Add remaining 1 tablespoon sage and dried plums to pan; cook 4 minutes or until mixture thickens. Stir in remaining 1/8 teaspoon pepper and vinegar.
Oven-Roasted Chicken Breasts with Satsuma Tapenade
1/2 cup fresh satsuma orange juice (about 2 satsumas)
1 cup pitted kalamata olives
1 tablespoon capers
2 teaspoons grated satsuma orange rind
2 garlic cloves, minced
2 anchovy fillets, drained
2 tablespoons extra-virgin olive oil, divided
6 (8-ounce) bone-in chicken breast halves, skinned
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Satsuma orange wedges (optional)
Flat-leaf parsley sprigs (optional)
Preparation
1. Place juice in a small saucepan. Bring to a simmer over medium heat; cook until reduced to 1/4 cup (about 3 minutes). Place juice, olives, and next 4 ingredients (through anchovies) in a food processor. Add 1 tablespoon oil; process until well blended.
2. Preheat oven to 425°.
3. Sprinkle chicken evenly with salt and pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add 3 breast halves to pan, meat sides down; cook 5 minutes or until lightly browned. Place chicken on a jelly-roll pan. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining 3 breast halves. Bake at 425° for 15 minutes or until chicken is done. Serve with tapenade. Garnish with orange wedges and parsley, if desired.
1 cup pitted kalamata olives
1 tablespoon capers
2 teaspoons grated satsuma orange rind
2 garlic cloves, minced
2 anchovy fillets, drained
2 tablespoons extra-virgin olive oil, divided
6 (8-ounce) bone-in chicken breast halves, skinned
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Satsuma orange wedges (optional)
Flat-leaf parsley sprigs (optional)
Preparation
1. Place juice in a small saucepan. Bring to a simmer over medium heat; cook until reduced to 1/4 cup (about 3 minutes). Place juice, olives, and next 4 ingredients (through anchovies) in a food processor. Add 1 tablespoon oil; process until well blended.
2. Preheat oven to 425°.
3. Sprinkle chicken evenly with salt and pepper. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add 3 breast halves to pan, meat sides down; cook 5 minutes or until lightly browned. Place chicken on a jelly-roll pan. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining 3 breast halves. Bake at 425° for 15 minutes or until chicken is done. Serve with tapenade. Garnish with orange wedges and parsley, if desired.
Prosciutto and Fontina–Stuffed Chicken Breasts
1 ounce chopped prosciutto
1 1/2 teaspoons minced fresh rosemary
2 garlic cloves, minced
1/4 cup (1 ounce) shredded fontina cheese
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon freshly ground black pepper
42 saltine crackers (about 1 sleeve)
1/2 cup all-purpose flour
2 large egg whites
1 tablespoon Dijon mustard
2 tablespoons canola oil
Preparation
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add prosciutto to pan; sauté 2 minutes or until browned. Add rosemary and garlic to pan; sauté 1 minute. Spoon prosciutto mixture into a bowl; cool to room temperature. Stir in fontina cheese; set aside.
2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 tablespoons prosciutto mixture into each pocket; press lightly to flatten. Sprinkle chicken evenly with pepper.
3. Place crackers in a food processor; process 2 minutes or until finely ground. Place cracker crumbs in a shallow dish. Place flour in another shallow dish. Combine egg whites and mustard in another shallow dish, stirring mixture with a whisk.
4. Working with one chicken breast half at a time, dredge chicken in flour, shaking off excess. Dip chicken into egg white mixture, allowing excess to drip off. Coat chicken completely with cracker crumbs. Set aside. Repeat procedure with remaining chicken, flour, egg white mixture, and cracker crumbs.
5. Heat pan over medium-high heat. Add oil to pan, swirling to coat. Add chicken to pan; reduce heat to medium, and cook 10 minutes on each side or until browned and done.
1 1/2 teaspoons minced fresh rosemary
2 garlic cloves, minced
1/4 cup (1 ounce) shredded fontina cheese
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon freshly ground black pepper
42 saltine crackers (about 1 sleeve)
1/2 cup all-purpose flour
2 large egg whites
1 tablespoon Dijon mustard
2 tablespoons canola oil
Preparation
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add prosciutto to pan; sauté 2 minutes or until browned. Add rosemary and garlic to pan; sauté 1 minute. Spoon prosciutto mixture into a bowl; cool to room temperature. Stir in fontina cheese; set aside.
2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 2 tablespoons prosciutto mixture into each pocket; press lightly to flatten. Sprinkle chicken evenly with pepper.
3. Place crackers in a food processor; process 2 minutes or until finely ground. Place cracker crumbs in a shallow dish. Place flour in another shallow dish. Combine egg whites and mustard in another shallow dish, stirring mixture with a whisk.
4. Working with one chicken breast half at a time, dredge chicken in flour, shaking off excess. Dip chicken into egg white mixture, allowing excess to drip off. Coat chicken completely with cracker crumbs. Set aside. Repeat procedure with remaining chicken, flour, egg white mixture, and cracker crumbs.
5. Heat pan over medium-high heat. Add oil to pan, swirling to coat. Add chicken to pan; reduce heat to medium, and cook 10 minutes on each side or until browned and done.
Southeast Asian Roast Chicken with Coconut Rice
Chicken:
1/2 cup whole fresh cilantro leaves
2 tablespoons chopped peeled fresh ginger
1 tablespoon thinly sliced lemongrass
1 tablespoon water
2 garlic cloves, peeled
1/2 Thai bird chile, seeded and chopped
1/2 teaspoon salt
1 (3 3/4-pound) roasting chicken
Cooking spray
Rice:
1 cup uncooked jasmine or basmati rice
1 cup water
1/2 teaspoon salt
4 (2 x 1/2–inch) julienne slices peeled fresh ginger
1 (3-inch) cinnamon stick
1 (14-ounce) can light coconut milk
Preparation
1. Preheat oven to 375°.
2. To prepare the chicken, place first 7 ingredients in a food processor, and process until finely minced.
3. Discard giblets and neck from chicken. Pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Spread cilantro mixture under loosened skin. Lift wing tips up and over back, and tuck under chicken.
4. Place chicken, breast side up, on a broiler pan coated with cooking spray. Bake at 375° for 1 1/4 hours or until an instant-read thermometer inserted into the thickest part of the thigh registers 165°. Cover chicken loosely with foil; let stand 10 minutes. Discard skin.
5. To prepare rice, combine rice, 1 cup water, 1/2 teaspoon salt, sliced ginger, cinnamon stick, and coconut milk in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and rice is tender. Let stand, covered, 5 minutes. Fluff with a fork. Remove and discard ginger slices and cinnamon stick. Serve with chicken.
1/2 cup whole fresh cilantro leaves
2 tablespoons chopped peeled fresh ginger
1 tablespoon thinly sliced lemongrass
1 tablespoon water
2 garlic cloves, peeled
1/2 Thai bird chile, seeded and chopped
1/2 teaspoon salt
1 (3 3/4-pound) roasting chicken
Cooking spray
Rice:
1 cup uncooked jasmine or basmati rice
1 cup water
1/2 teaspoon salt
4 (2 x 1/2–inch) julienne slices peeled fresh ginger
1 (3-inch) cinnamon stick
1 (14-ounce) can light coconut milk
Preparation
1. Preheat oven to 375°.
2. To prepare the chicken, place first 7 ingredients in a food processor, and process until finely minced.
3. Discard giblets and neck from chicken. Pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Spread cilantro mixture under loosened skin. Lift wing tips up and over back, and tuck under chicken.
4. Place chicken, breast side up, on a broiler pan coated with cooking spray. Bake at 375° for 1 1/4 hours or until an instant-read thermometer inserted into the thickest part of the thigh registers 165°. Cover chicken loosely with foil; let stand 10 minutes. Discard skin.
5. To prepare rice, combine rice, 1 cup water, 1/2 teaspoon salt, sliced ginger, cinnamon stick, and coconut milk in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and rice is tender. Let stand, covered, 5 minutes. Fluff with a fork. Remove and discard ginger slices and cinnamon stick. Serve with chicken.
Maple-Sage Roasted Pork Tenderloin
1 tablespoon maple syrup
1 teaspoon chopped fresh sage
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) pork tenderloin, trimmed
Cooking spray
Preparation
1. Combine first 5 ingredients in a large zip-top plastic bag; seal and turn to coat. Marinate in refrigerator 30 minutes.
2. Preheat oven to 400°.
3. Remove pork from bag. Place pork on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 25 minutes or until a thermometer registers 155°. Cover loosely with foil. Let stand 10 minutes before slicing.
1 teaspoon chopped fresh sage
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (1-pound) pork tenderloin, trimmed
Cooking spray
Preparation
1. Combine first 5 ingredients in a large zip-top plastic bag; seal and turn to coat. Marinate in refrigerator 30 minutes.
2. Preheat oven to 400°.
3. Remove pork from bag. Place pork on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 25 minutes or until a thermometer registers 155°. Cover loosely with foil. Let stand 10 minutes before slicing.
Parmesan and Sage–Crusted Pork Chops
1 (1 1/4-ounce) slice white bread, torn into pieces
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1 tablespoon chopped fresh sage
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
1 tablespoon prepared mustard
2 large egg whites
4 (4-ounce) boneless thin-cut pork loin chops, trimmed
1 1/2 tablespoons canola oil
Preparation
1. Place bread in a food processor; pulse bread 10 times or until coarse crumbs measure about 1 cup. Combine breadcrumbs, cheese, sage, salt, and pepper in a shallow dish. Place flour in another shallow dish. Combine mustard and egg whites in another shallow dish, stirring with a whisk.
2. Working with one pork chop at a time, dredge pork in flour, shaking off excess. Dip pork into egg white mixture, allowing excess to drip off. Coat pork completely with breadcrumb mixture. Set aside. Repeat procedure with remaining pork, flour, egg white mixture, and breadcrumb mixture.
3. Heat a large nonstick skillet over medium heat. Add oil to pan, swirling to coat. Add pork; cook 3 minutes on each side or until browned and done.
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1 tablespoon chopped fresh sage
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup all-purpose flour
1 tablespoon prepared mustard
2 large egg whites
4 (4-ounce) boneless thin-cut pork loin chops, trimmed
1 1/2 tablespoons canola oil
Preparation
1. Place bread in a food processor; pulse bread 10 times or until coarse crumbs measure about 1 cup. Combine breadcrumbs, cheese, sage, salt, and pepper in a shallow dish. Place flour in another shallow dish. Combine mustard and egg whites in another shallow dish, stirring with a whisk.
2. Working with one pork chop at a time, dredge pork in flour, shaking off excess. Dip pork into egg white mixture, allowing excess to drip off. Coat pork completely with breadcrumb mixture. Set aside. Repeat procedure with remaining pork, flour, egg white mixture, and breadcrumb mixture.
3. Heat a large nonstick skillet over medium heat. Add oil to pan, swirling to coat. Add pork; cook 3 minutes on each side or until browned and done.
• Smoky Meatballs in Serrano Ham–Tomato Sauce
1 (1 1/2-ounce) slice white bread
1 pound 92% lean ground beef
1/4 cup finely chopped onion
2 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon kosher salt
1/2 teaspoon smoked paprika
1 1/2 teaspoons minced garlic
1/4 teaspoon freshly ground black pepper
1 large egg
2 teaspoons olive oil, divided
2 ounces serrano ham, finely chopped
Cooking spray
2 cups chopped onion
1 1/4 cups chopped red bell pepper
1 1/2 teaspoons minced fresh garlic
1/2 cup dry sherry
1 (28-ounce) can no-salt-added whole peeled tomatoes, undrained and chopped
4 cups hot cooked fettuccine (about 8 ounces uncooked pasta)
1/4 cup (1 ounce) finely shredded aged Manchego cheese
Chopped fresh flat-leaf parsley (optional)
Place bread in a food processor; pulse 12 times or until coarse crumbs measure 1/2 cup. Combine breadcrumbs, beef, and next 7 ingredients (through egg) in a bowl. Using wet hands, shape mixture into 20 (about 2 tablespoons each) meatballs. Set aside.
Heat 1 teaspoon oil in a large Dutch oven over medium heat. Add ham to pan, and cook for 3 minutes or until well browned, stirring frequently. Transfer to a large bowl. Add remaining 1 teaspoon oil to pan. Add meatballs; cook for 5 minutes or until browned, turning often. Add meatballs to ham in bowl. Coat pan with cooking spray. Add onion, bell pepper, and garlic to pan; cook 5 minutes or until tender, stirring often. Add sherry; cook for 3 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Add tomatoes and meatball mixture; bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until sauce is slightly thickened. Remove from heat, and keep warm.
Place 1 cup pasta in each of 4 shallow bowls; top each serving with 5 meatballs, 3/4 cup sauce, and 1 tablespoon shredded Manchego cheese. Garnish with additional parsley, if desired.
1 pound 92% lean ground beef
1/4 cup finely chopped onion
2 tablespoons chopped fresh flat-leaf parsley
1/2 teaspoon kosher salt
1/2 teaspoon smoked paprika
1 1/2 teaspoons minced garlic
1/4 teaspoon freshly ground black pepper
1 large egg
2 teaspoons olive oil, divided
2 ounces serrano ham, finely chopped
Cooking spray
2 cups chopped onion
1 1/4 cups chopped red bell pepper
1 1/2 teaspoons minced fresh garlic
1/2 cup dry sherry
1 (28-ounce) can no-salt-added whole peeled tomatoes, undrained and chopped
4 cups hot cooked fettuccine (about 8 ounces uncooked pasta)
1/4 cup (1 ounce) finely shredded aged Manchego cheese
Chopped fresh flat-leaf parsley (optional)
Place bread in a food processor; pulse 12 times or until coarse crumbs measure 1/2 cup. Combine breadcrumbs, beef, and next 7 ingredients (through egg) in a bowl. Using wet hands, shape mixture into 20 (about 2 tablespoons each) meatballs. Set aside.
Heat 1 teaspoon oil in a large Dutch oven over medium heat. Add ham to pan, and cook for 3 minutes or until well browned, stirring frequently. Transfer to a large bowl. Add remaining 1 teaspoon oil to pan. Add meatballs; cook for 5 minutes or until browned, turning often. Add meatballs to ham in bowl. Coat pan with cooking spray. Add onion, bell pepper, and garlic to pan; cook 5 minutes or until tender, stirring often. Add sherry; cook for 3 minutes or until liquid almost evaporates, scraping pan to loosen browned bits. Add tomatoes and meatball mixture; bring to a boil. Cover, reduce heat, and simmer for 30 minutes or until sauce is slightly thickened. Remove from heat, and keep warm.
Place 1 cup pasta in each of 4 shallow bowls; top each serving with 5 meatballs, 3/4 cup sauce, and 1 tablespoon shredded Manchego cheese. Garnish with additional parsley, if desired.
Cumin-Pepper Flank Steak with Horseradish Chimichurri
Chimichurri:
2/3 cup fresh flat-leaf parsley leaves
2 tablespoons chopped green onions
2 tablespoons water
1 tablespoon prepared horseradish
1 tablespoon red wine vinegar
1 teaspoon olive oil
1/8 teaspoon salt
1 garlic clove, peeled
Steak:
1 (1-pound) flank steak, trimmed
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon olive oil
1. To prepare chimichurri, combine first 8 ingredients in a food processor; process until smooth.
2. To prepare steak, rub steak with cumin, 1/2 teaspoon salt, and pepper. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add steak to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with chimichurri.
2/3 cup fresh flat-leaf parsley leaves
2 tablespoons chopped green onions
2 tablespoons water
1 tablespoon prepared horseradish
1 tablespoon red wine vinegar
1 teaspoon olive oil
1/8 teaspoon salt
1 garlic clove, peeled
Steak:
1 (1-pound) flank steak, trimmed
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon olive oil
1. To prepare chimichurri, combine first 8 ingredients in a food processor; process until smooth.
2. To prepare steak, rub steak with cumin, 1/2 teaspoon salt, and pepper. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add steak to pan; cook 3 minutes on each side or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with chimichurri.
Beef Tenderloin with Port–Beach Plum Reduction
1 (1 3/4-pound) beef tenderloin, trimmed
Cooking spray
1 tablespoon coarsely ground black pepper
1 3/4 teaspoons kosher salt, divided
1 1/2 cups thinly sliced shallots (about 4 large)
1 tablespoon butter
1 1/2 cups fat-free, less-sodium chicken broth
1 cup ruby port
1/2 cup beach plum jelly
2 tablespoons balsamic vinegar
2 teaspoons fresh thyme
1 teaspoon chopped fresh rosemary
Preparation
1. Lightly coat beef with cooking spray; sprinkle evenly on all sides with pepper and 1 1/2 teaspoons salt. Loosely cover beef with plastic wrap; let stand at room temperature 30 minutes.
2. Preheat oven to 450°.
3. Heat a large, heavy skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 2 minutes on all sides or until browned. Place beef on a broiler pan coated with cooking spray. Bake at 450° for 20 minutes or until a thermometer registers 128° or until desired degree of doneness. Remove from oven; let stand 15 minutes.
4. Return skillet to medium-high heat; add shallots and butter to pan, scraping pan to loosen browned bits. Cook 1 minute, stirring constantly. Stir in broth, port, jelly, vinegar, thyme, and rosemary; bring to a boil. Cook until reduced to 1 1/2 cups (about 17 minutes). Remove from heat; stir in remaining 1/4 teaspoon salt.
Cooking spray
1 tablespoon coarsely ground black pepper
1 3/4 teaspoons kosher salt, divided
1 1/2 cups thinly sliced shallots (about 4 large)
1 tablespoon butter
1 1/2 cups fat-free, less-sodium chicken broth
1 cup ruby port
1/2 cup beach plum jelly
2 tablespoons balsamic vinegar
2 teaspoons fresh thyme
1 teaspoon chopped fresh rosemary
Preparation
1. Lightly coat beef with cooking spray; sprinkle evenly on all sides with pepper and 1 1/2 teaspoons salt. Loosely cover beef with plastic wrap; let stand at room temperature 30 minutes.
2. Preheat oven to 450°.
3. Heat a large, heavy skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 2 minutes on all sides or until browned. Place beef on a broiler pan coated with cooking spray. Bake at 450° for 20 minutes or until a thermometer registers 128° or until desired degree of doneness. Remove from oven; let stand 15 minutes.
4. Return skillet to medium-high heat; add shallots and butter to pan, scraping pan to loosen browned bits. Cook 1 minute, stirring constantly. Stir in broth, port, jelly, vinegar, thyme, and rosemary; bring to a boil. Cook until reduced to 1 1/2 cups (about 17 minutes). Remove from heat; stir in remaining 1/4 teaspoon salt.
Marinated Beef Tenderloin with Caramelized Onion and Mushroom Ragout
Beef:
1/4 cup finely chopped shallots
2 tablespoons balsamic vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon Dijon mustard
1 tablespoon honey
2 garlic cloves, minced
1 (2-pound) beef tenderloin, trimmed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Ragout:
1 teaspoon olive oil
2 cups thinly sliced sweet onion
2 garlic cloves, minced
8 cups sliced mushrooms (about 1 pound)
1 tablespoon low-sodium soy sauce
1 teaspoon chopped fresh thyme
1/4 cup Madeira wine or dry sherry
1/3 cup fat-free, less-sodium beef broth
1 tablespoon balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation
1. To prepare beef, combine first 6 ingredients in a large zip-top plastic bag. Add beef to bag; seal. Marinate in refrigerator 4 hours, turning occasionally.
2. Preheat oven to 450°.
3. Remove beef from bag; discard marinade. Sprinkle beef with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place beef on a broiler pan coated with cooking spray. Bake at 450° for 35 minutes or until a thermometer registers 135° or until desired degree of doneness. Place tenderloin on a platter; let stand 10 minutes before slicing.
4. To prepare ragout, heat oil in a large nonstick skillet over medium heat. Add onion to pan; cook 15 minutes or until lightly browned, stirring occasionally. Add garlic; cook 1 minute, stirring occasionally. Increase heat to medium-high. Add mushrooms, 1 tablespoon soy sauce, and thyme; sauté 8 minutes. Stir in Madeira; cook 2 minutes or until liquid almost evaporates. Add broth; cook 2 minutes or until liquid almost evaporates. Remove from heat; stir in 1 tablespoon vinegar, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
1/4 cup finely chopped shallots
2 tablespoons balsamic vinegar
2 tablespoons low-sodium soy sauce
1 tablespoon Dijon mustard
1 tablespoon honey
2 garlic cloves, minced
1 (2-pound) beef tenderloin, trimmed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
Ragout:
1 teaspoon olive oil
2 cups thinly sliced sweet onion
2 garlic cloves, minced
8 cups sliced mushrooms (about 1 pound)
1 tablespoon low-sodium soy sauce
1 teaspoon chopped fresh thyme
1/4 cup Madeira wine or dry sherry
1/3 cup fat-free, less-sodium beef broth
1 tablespoon balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation
1. To prepare beef, combine first 6 ingredients in a large zip-top plastic bag. Add beef to bag; seal. Marinate in refrigerator 4 hours, turning occasionally.
2. Preheat oven to 450°.
3. Remove beef from bag; discard marinade. Sprinkle beef with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place beef on a broiler pan coated with cooking spray. Bake at 450° for 35 minutes or until a thermometer registers 135° or until desired degree of doneness. Place tenderloin on a platter; let stand 10 minutes before slicing.
4. To prepare ragout, heat oil in a large nonstick skillet over medium heat. Add onion to pan; cook 15 minutes or until lightly browned, stirring occasionally. Add garlic; cook 1 minute, stirring occasionally. Increase heat to medium-high. Add mushrooms, 1 tablespoon soy sauce, and thyme; sauté 8 minutes. Stir in Madeira; cook 2 minutes or until liquid almost evaporates. Add broth; cook 2 minutes or until liquid almost evaporates. Remove from heat; stir in 1 tablespoon vinegar, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
Shrimp-and-Apple Curry with Golden Raisins
1 tablespoon butter
1 cup chopped peeled Granny Smith apple
3/4 cup chopped shallots
2/3 cup diced celery
1 teaspoon bottled minced garlic
2 tablespoons all-purpose flour
1 tablespoon curry powder
1 1/3 cups 2% reduced-fat milk
1/2 cup golden raisins
1 (15.75-ounce) can fat-free, less-sodium chicken broth
1 1/2 pounds peeled and deveined large shrimp
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Melt butter in a large nonstick skillet over medium-high heat. Add apple, shallots, celery, and garlic; sauté 5 minutes or until lightly browned. Stir in flour and curry powder; cook 1 minute, stirring frequently. Gradually add the milk, raisins, and broth, stirring constantly with a whisk; bring to a boil, stirring frequently. Reduce heat, and simmer until thick (about 5 minutes). Stir in the shrimp, salt, and pepper; cook 3 minutes or until shrimp are done.
1 cup chopped peeled Granny Smith apple
3/4 cup chopped shallots
2/3 cup diced celery
1 teaspoon bottled minced garlic
2 tablespoons all-purpose flour
1 tablespoon curry powder
1 1/3 cups 2% reduced-fat milk
1/2 cup golden raisins
1 (15.75-ounce) can fat-free, less-sodium chicken broth
1 1/2 pounds peeled and deveined large shrimp
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Melt butter in a large nonstick skillet over medium-high heat. Add apple, shallots, celery, and garlic; sauté 5 minutes or until lightly browned. Stir in flour and curry powder; cook 1 minute, stirring frequently. Gradually add the milk, raisins, and broth, stirring constantly with a whisk; bring to a boil, stirring frequently. Reduce heat, and simmer until thick (about 5 minutes). Stir in the shrimp, salt, and pepper; cook 3 minutes or until shrimp are done.
Skillet Fillets with Cilantro Butter
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
1/8 teaspoon salt
Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.
Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish.
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
1 lemon, quartered
2 tablespoons butter, softened
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon grated lemon rind
1/4 teaspoon paprika
1/8 teaspoon salt
Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter; squeeze lemon quarters over fish.
Place butter and remaining ingredients in a small bowl; stir until well blended. Serve with fish.
Sautéed Snapper with Plum Tomatoes and Spinach
1 tablespoon olive oil, divided
4 (6-ounce) snapper fillets
1/4 teaspoon salt
1/4 teaspoon black pepper
1 1/2 cups diced plum tomato (about 6 tomatoes)
2 teaspoons bottled minced garlic
1/4 cup dry white wine
3 cups baby spinach leaves
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side. Remove fish from pan.
Heat remaining 1 1/2 teaspoons olive oil in pan over medium-high heat. Add tomato and garlic; sauté 1 minute. Stir in wine; simmer 2 minutes. Add spinach to pan; cook for 1 minute or just until spinach wilts. Return fish to pan. Spoon tomato mixture over fish; cook 1 minute or until fish flakes easily when tested with a fork or until desired degree of doneness.
4 (6-ounce) snapper fillets
1/4 teaspoon salt
1/4 teaspoon black pepper
1 1/2 cups diced plum tomato (about 6 tomatoes)
2 teaspoons bottled minced garlic
1/4 cup dry white wine
3 cups baby spinach leaves
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each side. Remove fish from pan.
Heat remaining 1 1/2 teaspoons olive oil in pan over medium-high heat. Add tomato and garlic; sauté 1 minute. Stir in wine; simmer 2 minutes. Add spinach to pan; cook for 1 minute or just until spinach wilts. Return fish to pan. Spoon tomato mixture over fish; cook 1 minute or until fish flakes easily when tested with a fork or until desired degree of doneness.
Feta, Herb and Sun-Dried Tomato-Stuffed Chicken
2 cups water
1/2 cup sun-dried tomatoes, packed without oil
1/2 cup crumbled feta cheese
2 tsp. chopped fresh basil
1 tsp. chopped fresh oregano
1/2 tsp. minced garlic
3/4 tsp. white pepper
4 skinless, boneless chicken breast halves
1/2 tsp. kosher salt
2 tbsp. margarine
1/2 tsp. grated lemon rind
1/4 cup chicken broth
Bring 2 cups water to a boil in a small saucepan; add tomatoes. Remove from heat; cover and let stand for 5 minutes. Drain and slice into thin strips. Combine tomatoes, cheese, 2 teaspoons chopped basil, oregano,
garlic, and 1/4 tsp. pepper in a small bowl.
Place chicken breast halves between 2 sheets of heavy-duty plastic wrap, and pound each piece to an even thickness using a meat mallet or small heavy skillet. Cut a horizontal slit through one side of each chicken breast half to form a deep pocket. Stuff tomato mixture into each pocket. Sprinkle both sides of chicken with salt and remaining pepper.
Fold 4 (16 x 12) sheets of heavy-duty aluminum foil in half crosswise. Open foil; place 1½ tsp. butter on half of each foil sheet. Lay one stuffed chicken breast half on top of each portion of butter. Place 1/8 tsp. grated lemon rind on top of each stuffed chicken breast half, and drizzle chicken broth. Fold foil over chicken, and tightly seal edges.
Place packets on a baking sheet. Bake packets at 425° for 20 minutes. Remove from oven, and let stand for 5 minutes. Unfold packets carefully, and thinly slice each chicken breast half. Serve immediately.
4 servings
1/2 cup sun-dried tomatoes, packed without oil
1/2 cup crumbled feta cheese
2 tsp. chopped fresh basil
1 tsp. chopped fresh oregano
1/2 tsp. minced garlic
3/4 tsp. white pepper
4 skinless, boneless chicken breast halves
1/2 tsp. kosher salt
2 tbsp. margarine
1/2 tsp. grated lemon rind
1/4 cup chicken broth
Bring 2 cups water to a boil in a small saucepan; add tomatoes. Remove from heat; cover and let stand for 5 minutes. Drain and slice into thin strips. Combine tomatoes, cheese, 2 teaspoons chopped basil, oregano,
garlic, and 1/4 tsp. pepper in a small bowl.
Place chicken breast halves between 2 sheets of heavy-duty plastic wrap, and pound each piece to an even thickness using a meat mallet or small heavy skillet. Cut a horizontal slit through one side of each chicken breast half to form a deep pocket. Stuff tomato mixture into each pocket. Sprinkle both sides of chicken with salt and remaining pepper.
Fold 4 (16 x 12) sheets of heavy-duty aluminum foil in half crosswise. Open foil; place 1½ tsp. butter on half of each foil sheet. Lay one stuffed chicken breast half on top of each portion of butter. Place 1/8 tsp. grated lemon rind on top of each stuffed chicken breast half, and drizzle chicken broth. Fold foil over chicken, and tightly seal edges.
Place packets on a baking sheet. Bake packets at 425° for 20 minutes. Remove from oven, and let stand for 5 minutes. Unfold packets carefully, and thinly slice each chicken breast half. Serve immediately.
4 servings
Italian Sausage and White Beans
12oz. sweet Italian turkey sausage
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/2 tsp. minced garlic
1 tsp. oregano
1 tsp. basil
1 19oz. can cannellini beans or other white beans, drained
1 14.5oz. can diced Italian-style tomatoes, undrained
Remove casings from sausage.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add bell pepper, onion, and garlic; sauté 3 minutes. Add sausage, and cook
8 minutes, or until browned, stirring to crumble. Stir in oregano and
remaining ingredients; reduce heat to medium-low. Cook 5 minutes or until
thoroughly heated.
4 servings
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/2 tsp. minced garlic
1 tsp. oregano
1 tsp. basil
1 19oz. can cannellini beans or other white beans, drained
1 14.5oz. can diced Italian-style tomatoes, undrained
Remove casings from sausage.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add bell pepper, onion, and garlic; sauté 3 minutes. Add sausage, and cook
8 minutes, or until browned, stirring to crumble. Stir in oregano and
remaining ingredients; reduce heat to medium-low. Cook 5 minutes or until
thoroughly heated.
4 servings
Sausage and Peppers
6 links turkey Italian sausage
2 cups green bell pepper strips
1 cup red bell pepper strips
1 cup yellow bell pepper strips
6 garlic cloves, thinly sliced
1 26oz. bottle pasta sauce
1/2 cup shredded part-skim mozzarella cheese
6 cups hot cooked penne (about 3/4lb. uncooked)
2 tbsp. grated Parmesan cheese
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add sausage to pan; cook 8 minutes or until lightly browned, turning
occasionally. Remove from pan; cool slightly. Cut sausage into slices.
Wipe pan with paper towels; recoat with cooking spray. Place pan over medium-high
heat. Add peppers; sauté 6 minutes. Add sausage; sauté 2 minutes. Add
garlic; sauté 2 minutes. Add sauce; bring to a simmer. Reduce heat; cook
5 minutes, stirring occasionally. Remove from heat.
Add mozzarella, stirring until melted. Place 1 cup pasta in each of 6 shallow
bowls; spoon sausage mixture evenly over each serving. Sprinkle with Parmesan.
6 servings
2 cups green bell pepper strips
1 cup red bell pepper strips
1 cup yellow bell pepper strips
6 garlic cloves, thinly sliced
1 26oz. bottle pasta sauce
1/2 cup shredded part-skim mozzarella cheese
6 cups hot cooked penne (about 3/4lb. uncooked)
2 tbsp. grated Parmesan cheese
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add sausage to pan; cook 8 minutes or until lightly browned, turning
occasionally. Remove from pan; cool slightly. Cut sausage into slices.
Wipe pan with paper towels; recoat with cooking spray. Place pan over medium-high
heat. Add peppers; sauté 6 minutes. Add sausage; sauté 2 minutes. Add
garlic; sauté 2 minutes. Add sauce; bring to a simmer. Reduce heat; cook
5 minutes, stirring occasionally. Remove from heat.
Add mozzarella, stirring until melted. Place 1 cup pasta in each of 6 shallow
bowls; spoon sausage mixture evenly over each serving. Sprinkle with Parmesan.
6 servings
Chicken Souvlaki
1/2 cup crumbled feta cheese
1/2 cup plain Greek-style yogurt
1 tbsp. chopped fresh dill
1 tbsp. olive oil
1¼ tsp. bottled minced garlic
1/2 tsp. oregano
2 cups sliced roasted skinless, boneless chicken breast
4 pitas, cut in half
1 cup shredded iceberg lettuce
1/2 cup chopped peeled cucumber
1/2 cup chopped plum tomato
1/4 cup thinly sliced red onion
Combine feta cheese, yogurt, dill, 1 tsp. oil, and 1/4 tsp. garlic in a small
bowl, stirring well.
Heat remaining olive oil in a large skillet over medium-high heat. Add
remaining garlic and oregano to pan, and sauté for 20 seconds. Add
chicken, and cook for 2 minutes or until thoroughly heated. Place chicken
mixture in each pita half, and top with yogurt mixture, shredded lettuce,
cucumber, and tomato. Divide onion evenly among pitas.
4 servings ORANGE SALAD Combine 8 cups torn romaine, 3 cups orange sections, 1 cup finely sliced red onion in a large serving bowl, set aside. Combo 3 tbsp. white wine vinegar, 2 tbsp. orange juice, 1½ tbsp. olive oil, ½ tsp. salt and ½ tsp. white pepper, stirring with a whisk. Drizzle vinaigrette over the salad; toss to coat. Sprinkle with 6 tbsp. shaved Parmesan cheese.
1/2 cup plain Greek-style yogurt
1 tbsp. chopped fresh dill
1 tbsp. olive oil
1¼ tsp. bottled minced garlic
1/2 tsp. oregano
2 cups sliced roasted skinless, boneless chicken breast
4 pitas, cut in half
1 cup shredded iceberg lettuce
1/2 cup chopped peeled cucumber
1/2 cup chopped plum tomato
1/4 cup thinly sliced red onion
Combine feta cheese, yogurt, dill, 1 tsp. oil, and 1/4 tsp. garlic in a small
bowl, stirring well.
Heat remaining olive oil in a large skillet over medium-high heat. Add
remaining garlic and oregano to pan, and sauté for 20 seconds. Add
chicken, and cook for 2 minutes or until thoroughly heated. Place chicken
mixture in each pita half, and top with yogurt mixture, shredded lettuce,
cucumber, and tomato. Divide onion evenly among pitas.
4 servings ORANGE SALAD Combine 8 cups torn romaine, 3 cups orange sections, 1 cup finely sliced red onion in a large serving bowl, set aside. Combo 3 tbsp. white wine vinegar, 2 tbsp. orange juice, 1½ tbsp. olive oil, ½ tsp. salt and ½ tsp. white pepper, stirring with a whisk. Drizzle vinaigrette over the salad; toss to coat. Sprinkle with 6 tbsp. shaved Parmesan cheese.
Stuffed Peppers
1 3.5oz. bag boil-in-bag long-grain rice
4 medium red bell peppers
3/4lb. ground sirloin
1 cup chopped onion
1/2 cup chopped fresh parsley
1 tsp. paprika
½ tsp. salt
1/8 tsp. allspice
2 cups bottled tomato-and-basil pasta sauce
1/2 cup grated Parmesan cheese
1/2 cup dry red wine
Cook rice according to package directions, omitting salt and fat. Set aside.
While rice cooks, cut tops off bell peppers; reserve tops. Discard seeds and
membranes. Place peppers, cut sides down, in an 8x8 square baking dish;
cover with plastic wrap. Microwave at high 2 minutes or until peppers are
crisp-tender. Cool.
Heat a large nonstick skillet over medium-high heat. Add beef and the next
5 ingredients; cook 4 minutes or until beef is lightly browned, stirring to
crumble. Remove from heat. Add rice, 1/2 cup pasta sauce, and cheese to
beef mixture, stirring to combine.
While beef cooks, combine 1½ cups pasta sauce and wine in a small saucepan;
bring to a boil.
Spoon about 3/4 cup beef mixture into each pepper. Place peppers in a 2-quart
baking dish coated with cooking spray; add wine mixture to pan. Cover with foil.
Bake at 450° for 20 minutes. Uncover; bake an additional 5 minutes or until
lightly browned. Serve peppers with sauce. Garnish with pepper tops.
4 servings
4 medium red bell peppers
3/4lb. ground sirloin
1 cup chopped onion
1/2 cup chopped fresh parsley
1 tsp. paprika
½ tsp. salt
1/8 tsp. allspice
2 cups bottled tomato-and-basil pasta sauce
1/2 cup grated Parmesan cheese
1/2 cup dry red wine
Cook rice according to package directions, omitting salt and fat. Set aside.
While rice cooks, cut tops off bell peppers; reserve tops. Discard seeds and
membranes. Place peppers, cut sides down, in an 8x8 square baking dish;
cover with plastic wrap. Microwave at high 2 minutes or until peppers are
crisp-tender. Cool.
Heat a large nonstick skillet over medium-high heat. Add beef and the next
5 ingredients; cook 4 minutes or until beef is lightly browned, stirring to
crumble. Remove from heat. Add rice, 1/2 cup pasta sauce, and cheese to
beef mixture, stirring to combine.
While beef cooks, combine 1½ cups pasta sauce and wine in a small saucepan;
bring to a boil.
Spoon about 3/4 cup beef mixture into each pepper. Place peppers in a 2-quart
baking dish coated with cooking spray; add wine mixture to pan. Cover with foil.
Bake at 450° for 20 minutes. Uncover; bake an additional 5 minutes or until
lightly browned. Serve peppers with sauce. Garnish with pepper tops.
4 servings
Brolied Salmon with Marmalade Dijon Glaze
1/2 cup orange marmalade
1 tbsp. Dijon mustard
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. white pepper
1/8 tsp. ginger
4 salmon fillets
Combine first 6 ingredients in a small bowl, stirring well. Place fish on a
jelly-roll pan coated with cooking spray. Brush half of marmalade mixture
over fish; broil 6 minutes. Brush fish with remaining marmalade mixture;
broil for 2 minutes or until fish flakes easily when tested with a fork or
until desired degree of doneness.
1 tbsp. Dijon mustard
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. white pepper
1/8 tsp. ginger
4 salmon fillets
Combine first 6 ingredients in a small bowl, stirring well. Place fish on a
jelly-roll pan coated with cooking spray. Brush half of marmalade mixture
over fish; broil 6 minutes. Brush fish with remaining marmalade mixture;
broil for 2 minutes or until fish flakes easily when tested with a fork or
until desired degree of doneness.
Broiled Salmon with Sweet and Sour Cucumbers
Sweet-and-Sour Cucumbers:
4 cups thinly sliced peeled cucumber (about 3 large)
3 tbsp. sugar
1/2 tsp. salt
1/4 cup cider vinegar
1 tsp. dried dill
Place the first 3 ingredients in a large bowl; toss gently to coat. Stir in vinegar and dill. Cover and chill 2 hours.
Broiled Salmon:
2 tbsp. Dijon mustard
1 tbsp. brown sugar
1/2 tsp. salt
8 salmon fillets
Combine the first 3 ingredients. Brush mustard mixture over fillets. Place fillets, skin sides down, on a broiler rack coated with cooking spray; broil 8 minutes or until fish flakes easily when tested with a fork.
Serve fish with Sweet-and-Sour Cucumbers.
8 servings
4 cups thinly sliced peeled cucumber (about 3 large)
3 tbsp. sugar
1/2 tsp. salt
1/4 cup cider vinegar
1 tsp. dried dill
Place the first 3 ingredients in a large bowl; toss gently to coat. Stir in vinegar and dill. Cover and chill 2 hours.
Broiled Salmon:
2 tbsp. Dijon mustard
1 tbsp. brown sugar
1/2 tsp. salt
8 salmon fillets
Combine the first 3 ingredients. Brush mustard mixture over fillets. Place fillets, skin sides down, on a broiler rack coated with cooking spray; broil 8 minutes or until fish flakes easily when tested with a fork.
Serve fish with Sweet-and-Sour Cucumbers.
8 servings
Broiled Red Snapper with Ginger-Lime Butter
1½ tbsp. margarine, softened
1 tbsp. chopped fresh cilantro
1 tsp. minced seeded jalapeño pepper
1/2 tsp. grated lime rind
1/4 tsp. bottled fresh ground ginger
3/4 tsp. salt
4 red snapper or other firm white fish fillets
1/4 tsp. white pepper
Combine first 5 ingredients in a bowl. Stir in 1/4 tsp. salt. Cover and chill.
Heat a large nonstick skillet over medium-high heat. Sprinkle both sides of
fish with the remaining salt and pepper. Coat pan with cooking spray. Add
fish to pan; cook 3 minutes on each side or until fish flakes easily when
tested with a fork or until desired degree of doneness. Place 1 fillet on
each of 4 plates, and top each serving with butter mixture. Serve with
lime wedges, if desired.
4 servings
1 tbsp. chopped fresh cilantro
1 tsp. minced seeded jalapeño pepper
1/2 tsp. grated lime rind
1/4 tsp. bottled fresh ground ginger
3/4 tsp. salt
4 red snapper or other firm white fish fillets
1/4 tsp. white pepper
Combine first 5 ingredients in a bowl. Stir in 1/4 tsp. salt. Cover and chill.
Heat a large nonstick skillet over medium-high heat. Sprinkle both sides of
fish with the remaining salt and pepper. Coat pan with cooking spray. Add
fish to pan; cook 3 minutes on each side or until fish flakes easily when
tested with a fork or until desired degree of doneness. Place 1 fillet on
each of 4 plates, and top each serving with butter mixture. Serve with
lime wedges, if desired.
4 servings
Pork Medallions with Apricot-Orange Sauce
1 tbsp. olive oil
1lb. pork tenderloin, cut into 8 slices
1/2 tsp. salt
1/4 tsp. white pepper
1 cup thinly sliced onion
1/2 cup dried apricots, sliced
1/2 cup chicken broth
2 tbsp. orange juice
2 tsp. bottled minced garlic
1 tbsp. chopped fresh parsley
Heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle
pork evenly with salt and 1/4 tsp. pepper. Add pork to pan; cook 3 minutes
on each side or until browned. Remove from pan; keep warm.
Heat remaining oil in pan. Add onion to pan; sauté 3 minutes or until tender.
Stir in apricots, broth, juice, and garlic; bring to a boil. Cook 2 minutes
or until slightly thickened. Remove from heat; stir in parsley.
Serve sauce with pork.
4 servings
1lb. pork tenderloin, cut into 8 slices
1/2 tsp. salt
1/4 tsp. white pepper
1 cup thinly sliced onion
1/2 cup dried apricots, sliced
1/2 cup chicken broth
2 tbsp. orange juice
2 tsp. bottled minced garlic
1 tbsp. chopped fresh parsley
Heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle
pork evenly with salt and 1/4 tsp. pepper. Add pork to pan; cook 3 minutes
on each side or until browned. Remove from pan; keep warm.
Heat remaining oil in pan. Add onion to pan; sauté 3 minutes or until tender.
Stir in apricots, broth, juice, and garlic; bring to a boil. Cook 2 minutes
or until slightly thickened. Remove from heat; stir in parsley.
Serve sauce with pork.
4 servings
Curried Pork
1½ cups finely chopped onion
1 cup chopped green bell pepper
1½ cups sliced mushrooms
1/4 cup flour
1 tsp. curry powder
1/2 tsp. salt
1½ lbs. boneless pork loin, cut into cubes
1 14.5oz. can diced tomatoes, undrained
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add onion and bell pepper; sauté 3 minutes. Add mushrooms, and sauté
2 minutes. Place the onion mixture in an 11 x 7 glass baking dish coated
with cooking spray.
Combine flour, curry powder, and salt in a medium bowl, stirring with a whisk.
Add pork; toss to coat. Recoat pan with cooking spray; place over medium-high
heat. Add pork mixture; cook 5 minutes, browning on all sides. Add
pork mixture to onion mixture. Pour tomatoes over pork mixture. Cover and
bake at 350° 1 hour or until pork is done.
4 servings
1 cup chopped green bell pepper
1½ cups sliced mushrooms
1/4 cup flour
1 tsp. curry powder
1/2 tsp. salt
1½ lbs. boneless pork loin, cut into cubes
1 14.5oz. can diced tomatoes, undrained
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add onion and bell pepper; sauté 3 minutes. Add mushrooms, and sauté
2 minutes. Place the onion mixture in an 11 x 7 glass baking dish coated
with cooking spray.
Combine flour, curry powder, and salt in a medium bowl, stirring with a whisk.
Add pork; toss to coat. Recoat pan with cooking spray; place over medium-high
heat. Add pork mixture; cook 5 minutes, browning on all sides. Add
pork mixture to onion mixture. Pour tomatoes over pork mixture. Cover and
bake at 350° 1 hour or until pork is done.
4 servings
Slow-Cooked Tuscan Pork with White Beans
2 cups dried navy beans
1 tbsp. minced fresh sage
2 tsp. kosher salt
1 tsp. ground fennel seeds
8 garlic cloves, minced
2½lbs. boneless pork shoulder, trimmed
4 cups water
2 bay leaves
Sort and wash navy beans, and place in a large Dutch oven. Cover with water to
2” above beans; cover and let stand 8 hours or overnight. Drain the beans.
Preheat oven to 275°.
Combine 2 tsp. sage, half of salt, ground fennel seeds, and 3 minced garlic
cloves. Rub sage mixture over pork. Place pork, navy beans, remaining
sage, salt, and garlic, water, and bay leaves in Dutch oven, and bring to
a boil. Cover and bake at 275° for 4 hours or until pork is very tender.
Discard bay leaves. Pull pork apart into chunks, and serve with bean mixture.
8 servings
1 tbsp. minced fresh sage
2 tsp. kosher salt
1 tsp. ground fennel seeds
8 garlic cloves, minced
2½lbs. boneless pork shoulder, trimmed
4 cups water
2 bay leaves
Sort and wash navy beans, and place in a large Dutch oven. Cover with water to
2” above beans; cover and let stand 8 hours or overnight. Drain the beans.
Preheat oven to 275°.
Combine 2 tsp. sage, half of salt, ground fennel seeds, and 3 minced garlic
cloves. Rub sage mixture over pork. Place pork, navy beans, remaining
sage, salt, and garlic, water, and bay leaves in Dutch oven, and bring to
a boil. Cover and bake at 275° for 4 hours or until pork is very tender.
Discard bay leaves. Pull pork apart into chunks, and serve with bean mixture.
8 servings
Apple Adobo Pork and Couscous
1 tsp. olive oil
1 cup diced peeled Granny Smith apple
1 cup finely chopped onion
1/4 tsp. cumin seed
1½ cups chicken broth
1 cup apple juice
1 tsp. cider vinegar
1/2 tsp. salt
3/4 cup uncooked couscous
1 lb. pork tenderloin, trimmed
1 7oz. can chipotle chile in adobo sauce
Heat oil in a medium saucepan over medium-high heat. Add apple and 1/2 cup
onion; sauté 7 minutes or until tender. Add cumin; sauté 20 seconds. Add
3/4 cup broth, 1/2 cup juice, vinegar, and 1/4 tsp. salt; bring to a boil.
Gradually stir in couscous. Remove from heat; cover and let stand 5 minutes.
Fluff with a fork.
While couscous stands, heat a large nonstick skillet coated with cooking spray
over medium-high heat.
Cut pork crosswise into 12 pieces. Sprinkle both sides of pork with 1/4 tsp.
salt. Add pork to pan; cook 3 minutes on each side or until done. Remove
from pan; keep warm.
Add 1/2 cup onion to pan, and sauté for 1 minute. Remove 1 chile from can;
reserve remaining chiles and sauce for another use. Finely chop chile. Add
the chopped chile, 3/4 cup broth, and 1/2 cup juice to pan, and bring to a
boil. Cook 2 minutes or until sauce is reduced to 2/3 cup. Serve pork and
sauce over couscous.
1 cup diced peeled Granny Smith apple
1 cup finely chopped onion
1/4 tsp. cumin seed
1½ cups chicken broth
1 cup apple juice
1 tsp. cider vinegar
1/2 tsp. salt
3/4 cup uncooked couscous
1 lb. pork tenderloin, trimmed
1 7oz. can chipotle chile in adobo sauce
Heat oil in a medium saucepan over medium-high heat. Add apple and 1/2 cup
onion; sauté 7 minutes or until tender. Add cumin; sauté 20 seconds. Add
3/4 cup broth, 1/2 cup juice, vinegar, and 1/4 tsp. salt; bring to a boil.
Gradually stir in couscous. Remove from heat; cover and let stand 5 minutes.
Fluff with a fork.
While couscous stands, heat a large nonstick skillet coated with cooking spray
over medium-high heat.
Cut pork crosswise into 12 pieces. Sprinkle both sides of pork with 1/4 tsp.
salt. Add pork to pan; cook 3 minutes on each side or until done. Remove
from pan; keep warm.
Add 1/2 cup onion to pan, and sauté for 1 minute. Remove 1 chile from can;
reserve remaining chiles and sauce for another use. Finely chop chile. Add
the chopped chile, 3/4 cup broth, and 1/2 cup juice to pan, and bring to a
boil. Cook 2 minutes or until sauce is reduced to 2/3 cup. Serve pork and
sauce over couscous.
Teriyaki Pork Stir Fry
1 tsp. corn oil
4 boneless top loin pork chops, cut into ¾” cubes
1 large red bell pepper sliced
1 cup canned baby corn, rinsed drained and halved
1½ cups chicken broth
4oz dried spaghetti, broken into 2” pieces
3 tbsp. teriyaki sauce
6oz. fresh sugar snap peas, trimmed, about 2 cups
Heat large deep nonstick skillet or wok over medium high heat. Add oil and
swirl to coat bottom of the skillet. Cook pork for 3 to 4 minutes or
until browned on all sides, stirring constantly. Pork will not be fully
cooked at this point.
Stir in bell pepper and baby corn, cook 2 to 3 minutes or until bell pepper is
tender-crisp, stirring constantly.
Stir in broth, spaghetti and teriyaki sauce. Bring to simmer, stirring
occasionally. Reduce heat and simmer covered for 8 to 10 minutes or until
spaghetti is tender and pork is cooked thoroughly.
Stir in peas, simmer uncovered 1 minutes or until peas are tender crisp.
4 servings
4 boneless top loin pork chops, cut into ¾” cubes
1 large red bell pepper sliced
1 cup canned baby corn, rinsed drained and halved
1½ cups chicken broth
4oz dried spaghetti, broken into 2” pieces
3 tbsp. teriyaki sauce
6oz. fresh sugar snap peas, trimmed, about 2 cups
Heat large deep nonstick skillet or wok over medium high heat. Add oil and
swirl to coat bottom of the skillet. Cook pork for 3 to 4 minutes or
until browned on all sides, stirring constantly. Pork will not be fully
cooked at this point.
Stir in bell pepper and baby corn, cook 2 to 3 minutes or until bell pepper is
tender-crisp, stirring constantly.
Stir in broth, spaghetti and teriyaki sauce. Bring to simmer, stirring
occasionally. Reduce heat and simmer covered for 8 to 10 minutes or until
spaghetti is tender and pork is cooked thoroughly.
Stir in peas, simmer uncovered 1 minutes or until peas are tender crisp.
4 servings
Pork and Stir-Fried Vegetables with Spicy Asian Sauce
1 tsp. canola oil
1/4 cup hoisin sauce
1/4 cup ketchup
1 tsp. soy sauce
1/2 tsp. bottled minced garlic
1/8 to 1/4 tsp. red pepper
1 lb. pork tenderloin, trimmed, cut into pieces
¼ tsp. salt
2 tsp. sesame oil
1 cup sliced zucchini
1 cup sliced red bell pepper
1 tsp. bottled ground fresh ginger
1/2 cup chopped green onions
1 tsp. toasted sesame seeds
Heat canola oil in a large nonstick skillet over medium-high heat. Combine
hoisin sauce and next 4 ingredients, stirring until blended; set side. Add
pork to pan; sprinkle with salt. Cook 3 minutes on each side or until done.
Remove from pan. Add sesame oil to pan. Add zucchini, bell pepper, and
ginger; stir-fry 4 minutes or until bell pepper is tender. Stir in onions
and pork. Add hoisin mixture to pan; toss to coat. Sprinkle with sesame seeds.
4 servings
1/4 cup hoisin sauce
1/4 cup ketchup
1 tsp. soy sauce
1/2 tsp. bottled minced garlic
1/8 to 1/4 tsp. red pepper
1 lb. pork tenderloin, trimmed, cut into pieces
¼ tsp. salt
2 tsp. sesame oil
1 cup sliced zucchini
1 cup sliced red bell pepper
1 tsp. bottled ground fresh ginger
1/2 cup chopped green onions
1 tsp. toasted sesame seeds
Heat canola oil in a large nonstick skillet over medium-high heat. Combine
hoisin sauce and next 4 ingredients, stirring until blended; set side. Add
pork to pan; sprinkle with salt. Cook 3 minutes on each side or until done.
Remove from pan. Add sesame oil to pan. Add zucchini, bell pepper, and
ginger; stir-fry 4 minutes or until bell pepper is tender. Stir in onions
and pork. Add hoisin mixture to pan; toss to coat. Sprinkle with sesame seeds.
4 servings
Fire-Grilled Pork Chops
4 bone-in center-cut pork chops
2 tsp. olive oil
1½ tbsp. herbes de Provence
1/2 tsp. white pepper
1 tsp. salt
Brush both sides of pork evenly with oil; sprinkle with herbes de Provence and
pepper. Cover and chill 12 hours or overnight.
Place pork on grill rack coated with cooking spray. Grill 5 minutes on each
side or until desired degree of doneness. Sprinkle evenly with salt.
2 tsp. olive oil
1½ tbsp. herbes de Provence
1/2 tsp. white pepper
1 tsp. salt
Brush both sides of pork evenly with oil; sprinkle with herbes de Provence and
pepper. Cover and chill 12 hours or overnight.
Place pork on grill rack coated with cooking spray. Grill 5 minutes on each
side or until desired degree of doneness. Sprinkle evenly with salt.
Barley Sausage Skillet
1 14oz. can chicken broth
1 cup quick-cooking barley
8oz. hot turkey Italian sausage
1 tsp. olive oil
1 cup chopped onion
1/2 cup chopped red bell pepper
8oz. mushrooms, sliced
2 tsp. bottled minced garlic
2 tbsp. Madeira wine
1/4 cup thinly sliced fresh basil
Place broth in a small saucepan; bring to a boil. Add barley to pan. Cover,
reduce heat, and simmer 10 minutes or until liquid is absorbed.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Remove casings from sausage. Add sausage to pan; cook 3 minutes,
stirring to crumble. Transfer to a bowl. Heat oil in pan over medium-high
heat. Add onion, bell pepper, and mushrooms; sauté 4 minutes or until
liquid evaporates. Add garlic; sauté 1 minute. Return sausage to pan. Stir
in Madeira; sauté 2 minutes. Add barley; cook 1 minute or until thoroughly
heated. Remove from heat; stir in basil.
4 servings
1 cup quick-cooking barley
8oz. hot turkey Italian sausage
1 tsp. olive oil
1 cup chopped onion
1/2 cup chopped red bell pepper
8oz. mushrooms, sliced
2 tsp. bottled minced garlic
2 tbsp. Madeira wine
1/4 cup thinly sliced fresh basil
Place broth in a small saucepan; bring to a boil. Add barley to pan. Cover,
reduce heat, and simmer 10 minutes or until liquid is absorbed.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Remove casings from sausage. Add sausage to pan; cook 3 minutes,
stirring to crumble. Transfer to a bowl. Heat oil in pan over medium-high
heat. Add onion, bell pepper, and mushrooms; sauté 4 minutes or until
liquid evaporates. Add garlic; sauté 1 minute. Return sausage to pan. Stir
in Madeira; sauté 2 minutes. Add barley; cook 1 minute or until thoroughly
heated. Remove from heat; stir in basil.
4 servings
Balsamic Rosemary Pork
2 tsp. olive oil
1 lb. pork tenderloin, cut crosswise into slices
1 tbsp. chopped fresh rosemary
1/2 tsp. salt
1/2 cup chicken broth
1/4 cup balsamic vinegar
2 tbsp. honey
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork with
rosemary and salt. Add pork to pan; cook 3 minutes on each side or until
done. Remove pork from pan; keep warm.
Combine broth, vinegar, and honey, stirring with a whisk; add to pan, scraping
to loosen browned bits. Bring to a boil; reduce heat, and simmer 6 minutes
or until reduced to 1/3 cup. Return pork to pan; cook until thoroughly heated.
1 lb. pork tenderloin, cut crosswise into slices
1 tbsp. chopped fresh rosemary
1/2 tsp. salt
1/2 cup chicken broth
1/4 cup balsamic vinegar
2 tbsp. honey
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle pork with
rosemary and salt. Add pork to pan; cook 3 minutes on each side or until
done. Remove pork from pan; keep warm.
Combine broth, vinegar, and honey, stirring with a whisk; add to pan, scraping
to loosen browned bits. Bring to a boil; reduce heat, and simmer 6 minutes
or until reduced to 1/3 cup. Return pork to pan; cook until thoroughly heated.
Baby-Back Ribs
2 tbsp. sugar
2 tbsp. chili powder
1 tbsp. salt
1/2 tsp. mustard powder
1/2 tsp. dried thyme leaves
4lbs. baby-back pork ribs (2 racks)
In a small bowl, combine the sugar, chili powder, salt, mustard powder, and
thyme. Rub the mixture on the ribs, coating each side.
If grilling, cook the ribs bone-side down over medium-low heat or when the
coals are well covered with ash. Adjust the flame or add coals as
necessary. Cook for 1 1/2 hours. If oven roasting, place the meat in
roasting pans bone-side down and cook for 1 1/2 hours. The ribs are done
when you can insert a fork between two ribs and separate them.
2 tbsp. chili powder
1 tbsp. salt
1/2 tsp. mustard powder
1/2 tsp. dried thyme leaves
4lbs. baby-back pork ribs (2 racks)
In a small bowl, combine the sugar, chili powder, salt, mustard powder, and
thyme. Rub the mixture on the ribs, coating each side.
If grilling, cook the ribs bone-side down over medium-low heat or when the
coals are well covered with ash. Adjust the flame or add coals as
necessary. Cook for 1 1/2 hours. If oven roasting, place the meat in
roasting pans bone-side down and cook for 1 1/2 hours. The ribs are done
when you can insert a fork between two ribs and separate them.
Maple-Balsamic-Glazed Pork Medallions
1/4 cup maple syrup
3 tbsp. balsamic vinegar
2 tsp. Dijon mustard
1 lb. pork tenderloin, trimmed
2 tsp. olive oil
1/2 tsp. salt
Combine syrup and vinegar in a small saucepan; bring to a boil. Cook until
reduced to 1/3 cup (about 3 minutes), stirring occasionally. Remove from
heat; stir in mustard.
Cut pork crosswise into 8 pieces. Place each pork piece between 2 sheets of
heavy-duty plastic wrap; pound using a meat mallet or small heavy skillet.
Heat oil in a large nonstick skillet over medium-high heat.
Sprinkle pork evenly with salt and pepper. Add pork to pan; cook 3 minutes on
each side. Add vinegar mixture; cook 1 minute or until desired degree of
doneness, turning pork to coat. Place 2 pork medallions on each of 4 plates;
drizzle syrup mixture over each serving.
4 servings
3 tbsp. balsamic vinegar
2 tsp. Dijon mustard
1 lb. pork tenderloin, trimmed
2 tsp. olive oil
1/2 tsp. salt
Combine syrup and vinegar in a small saucepan; bring to a boil. Cook until
reduced to 1/3 cup (about 3 minutes), stirring occasionally. Remove from
heat; stir in mustard.
Cut pork crosswise into 8 pieces. Place each pork piece between 2 sheets of
heavy-duty plastic wrap; pound using a meat mallet or small heavy skillet.
Heat oil in a large nonstick skillet over medium-high heat.
Sprinkle pork evenly with salt and pepper. Add pork to pan; cook 3 minutes on
each side. Add vinegar mixture; cook 1 minute or until desired degree of
doneness, turning pork to coat. Place 2 pork medallions on each of 4 plates;
drizzle syrup mixture over each serving.
4 servings
Apricot-Stuffed Spice-Rubbed Pork Loin
1 tbsp. cumin
1 tbsp. brown sugar
1 tsp. salt
1 tsp. ginger
1 tsp. garlic powder
1/2 tsp. five-spice powder
1/2 tsp. red pepper
6oz. pkg. finely chopped dried apricots
3lbs. boned pork loin roast
Combine first 7 ingredients in a small bowl.
Trim fat from pork. Cut a 1½”-wide horizontal slit into the end of pork; cut
through to the other end of pork to form a deep pocket using a long, thin
knife. Spoon apricot into pocket; pack using the handle of a wooden spoon.
Rub surface of pork with cumin mixture. Place pork on a broiler pan coated
with cooking spray. Insert meat thermometer into thickest portion of pork.
Bake at 350° for 1 hour and 55 minutes or until thermometer registers 160° (slightly pink).
1 tbsp. brown sugar
1 tsp. salt
1 tsp. ginger
1 tsp. garlic powder
1/2 tsp. five-spice powder
1/2 tsp. red pepper
6oz. pkg. finely chopped dried apricots
3lbs. boned pork loin roast
Combine first 7 ingredients in a small bowl.
Trim fat from pork. Cut a 1½”-wide horizontal slit into the end of pork; cut
through to the other end of pork to form a deep pocket using a long, thin
knife. Spoon apricot into pocket; pack using the handle of a wooden spoon.
Rub surface of pork with cumin mixture. Place pork on a broiler pan coated
with cooking spray. Insert meat thermometer into thickest portion of pork.
Bake at 350° for 1 hour and 55 minutes or until thermometer registers 160° (slightly pink).
Mustard Glazed Pork Chops
4 boneless pork chops, 1 inch thick
¼ cup seasoned breadcrumbs
4 boneless pork chops, 1 inch thick
4 tsp Dijon style mustard
Spray the baking sheet with cooking spray. Season pork chops with salt. to
taste. Place on the baking sheet. Brush with mustard and sprinkle the
crumbs, patting gently so they adhere to the chops. Bake at 350° for about
20to 25 minutes or until the crumbs are golden brown and well cooked.
¼ cup seasoned breadcrumbs
4 boneless pork chops, 1 inch thick
4 tsp Dijon style mustard
Spray the baking sheet with cooking spray. Season pork chops with salt. to
taste. Place on the baking sheet. Brush with mustard and sprinkle the
crumbs, patting gently so they adhere to the chops. Bake at 350° for about
20to 25 minutes or until the crumbs are golden brown and well cooked.
Pork Chops Oreganata
1 tbsp. olive oil
2 tsp. grated lemon rind
2 tbsp. lemon juice
1 tsp chopped fresh oregano
3 garlic cloves, minced
4 boneless pork chops
1/2 tsp. salt
1/4 tsp. white pepper
Combine first 5 ingredients in an 11 x 7 glass baking dish. Add pork, turning
to coat. Let stand 30 minutes, turning pork occasionally.
Preheat broiler.
Remove pork from baking dish; discard marinade. Sprinkle pork evenly with salt
and pepper. Place pork on a broiler pan coated with cooking spray. Broil
4 minutes on each side or until done.
While the pork marinates, prepare a warm bulgur salad. Combine 3 cups hot
cooked bulgur and 5oz. pkg. baby spinach; cover and let stand 15 minutes or
until spinach wilts. Stir in 1 cup halved cherry tomatoes, 3 tbsp. lemon
juice, 2 tbsp. olive oil, and 1/2 tsp. salt Sprinkle with 1/4 cup crumbled
feta cheese.
4 servings
2 tsp. grated lemon rind
2 tbsp. lemon juice
1 tsp chopped fresh oregano
3 garlic cloves, minced
4 boneless pork chops
1/2 tsp. salt
1/4 tsp. white pepper
Combine first 5 ingredients in an 11 x 7 glass baking dish. Add pork, turning
to coat. Let stand 30 minutes, turning pork occasionally.
Preheat broiler.
Remove pork from baking dish; discard marinade. Sprinkle pork evenly with salt
and pepper. Place pork on a broiler pan coated with cooking spray. Broil
4 minutes on each side or until done.
While the pork marinates, prepare a warm bulgur salad. Combine 3 cups hot
cooked bulgur and 5oz. pkg. baby spinach; cover and let stand 15 minutes or
until spinach wilts. Stir in 1 cup halved cherry tomatoes, 3 tbsp. lemon
juice, 2 tbsp. olive oil, and 1/2 tsp. salt Sprinkle with 1/4 cup crumbled
feta cheese.
4 servings
Pork Piccata
1/3 cup Italian-seasoned breadcrumbs
4 boneless center-cut loin pork chops, trimmed
1 tbsp. olive oil
1/4 cup chopped shallots
1 cup chicken broth
1 tbsp. fresh lemon juice
3 tbsp. chopped fresh parsley
1 tsp. grated lemon rind
1/8 tsp. white pepper
Place the breadcrumbs in a shallow dish. Dredge pork in breadcrumbs. Heat olive
oil in a large skillet over medium-high heat. Cook the pork for 2 minutes
on each side or until golden brown. Remove pork from pan. Reduce heat to medium.
Add shallots to pan; cook 30 seconds. Stir in broth and juice, scraping pan to
loosen the browned bits. Stir in half of the parsley, rind, and pepper;
simmer 1 minute. Return pork to pan; cook 3 minutes or until thoroughly
heated. Sprinkle pork with remaining parsley.
4 boneless center-cut loin pork chops, trimmed
1 tbsp. olive oil
1/4 cup chopped shallots
1 cup chicken broth
1 tbsp. fresh lemon juice
3 tbsp. chopped fresh parsley
1 tsp. grated lemon rind
1/8 tsp. white pepper
Place the breadcrumbs in a shallow dish. Dredge pork in breadcrumbs. Heat olive
oil in a large skillet over medium-high heat. Cook the pork for 2 minutes
on each side or until golden brown. Remove pork from pan. Reduce heat to medium.
Add shallots to pan; cook 30 seconds. Stir in broth and juice, scraping pan to
loosen the browned bits. Stir in half of the parsley, rind, and pepper;
simmer 1 minute. Return pork to pan; cook 3 minutes or until thoroughly
heated. Sprinkle pork with remaining parsley.
Beer-Can Chicken with Cola Barbecue Sauce
1 12oz. can beer
1 cup hickory wood chips
2 tsp. salt
2 tsp. brown sugar
2 tsp. sweet paprika
1 tsp. white pepper
1 4lbs. whole chicken
Sauce:
1/2 cup cola
1/2 cup ketchup
2 tbsp. Worcestershire sauce
1/2 tsp. instant onion flakes
1/2 tsp. instant minced garlic
1½ tsp. steak sauce
1/2 tsp. liquid smoke
Open beer can; drink half. Carefully pierce top of beer can with "church-key"
can opener several times; set aside. To prepare chicken, soak wood chips in
water 1 hour. Combine salt, sugar, paprika, and pepper; set aside.
To prepare grill for indirect grilling, place a disposable aluminum foil pan in
center of grill. Arrange charcoal around foil pan; heat to medium heat.
Remove and discard giblets and neck from chicken. Rinse chicken with cold
water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from
breast and drumsticks by inserting fingers, gently pushing between skin and meat.
Rub 2 tsp. spice mixture under loosened skin. Rub 2 tsp. spice mixture in body
cavity. Rub 2 tsp. spice mixture over skin. Slowly add remaining spice
mixture to beer can (salt will make beer foam). Holding chicken upright
with the body cavity facing down, insert beer can into cavity.
Drain wood chips. Place half of wood chips on hot coals. Coat grill rack with
cooking spray. Place chicken on grill rack over drip pan. Spread legs out
to form a tripod to support the chicken. Cover and grill 2 hours or until a
meat thermometer inserted into meaty portion of thigh registers 180°. Add
remaining wood chips after 1 hour and charcoal as needed.
Lift chicken slightly using tongs; place spatula under can. Carefully lift
chicken and can; place on a cutting board. Let stand 5 minutes. Gently lift
chicken using tongs or insulated rubber gloves; carefully twist can
and remove from cavity. Discard skin and can.
To prepare sauce, combine cola and remaining ingredients in a saucepan; bring
to a boil. Reduce heat, and simmer 6 minutes. Cool. Serve with chicken.
6 servings
1 cup hickory wood chips
2 tsp. salt
2 tsp. brown sugar
2 tsp. sweet paprika
1 tsp. white pepper
1 4lbs. whole chicken
Sauce:
1/2 cup cola
1/2 cup ketchup
2 tbsp. Worcestershire sauce
1/2 tsp. instant onion flakes
1/2 tsp. instant minced garlic
1½ tsp. steak sauce
1/2 tsp. liquid smoke
Open beer can; drink half. Carefully pierce top of beer can with "church-key"
can opener several times; set aside. To prepare chicken, soak wood chips in
water 1 hour. Combine salt, sugar, paprika, and pepper; set aside.
To prepare grill for indirect grilling, place a disposable aluminum foil pan in
center of grill. Arrange charcoal around foil pan; heat to medium heat.
Remove and discard giblets and neck from chicken. Rinse chicken with cold
water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from
breast and drumsticks by inserting fingers, gently pushing between skin and meat.
Rub 2 tsp. spice mixture under loosened skin. Rub 2 tsp. spice mixture in body
cavity. Rub 2 tsp. spice mixture over skin. Slowly add remaining spice
mixture to beer can (salt will make beer foam). Holding chicken upright
with the body cavity facing down, insert beer can into cavity.
Drain wood chips. Place half of wood chips on hot coals. Coat grill rack with
cooking spray. Place chicken on grill rack over drip pan. Spread legs out
to form a tripod to support the chicken. Cover and grill 2 hours or until a
meat thermometer inserted into meaty portion of thigh registers 180°. Add
remaining wood chips after 1 hour and charcoal as needed.
Lift chicken slightly using tongs; place spatula under can. Carefully lift
chicken and can; place on a cutting board. Let stand 5 minutes. Gently lift
chicken using tongs or insulated rubber gloves; carefully twist can
and remove from cavity. Discard skin and can.
To prepare sauce, combine cola and remaining ingredients in a saucepan; bring
to a boil. Reduce heat, and simmer 6 minutes. Cool. Serve with chicken.
6 servings
Grilled Steaks Balsamico
2/3 cup balsamic vinaigrette
1/4 cup fig preserves
4 boneless beef chuck-eye steaks
1 tsp. salt
1 tsp. white pepper
1 6.5oz. container buttery garlic-and-herb spreadable cheese
Process vinaigrette and preserves in a blender until smooth. Place steaks and
vinaigrette mixture in a shallow dish or a large zip-top plastic freezer
bag. Cover or seal, and chill at least 2 hours. Remove steaks from
marinade, discarding marinade.
Grill, covered with grill lid, over medium-high heat (350° to 400°) 5 to 7 minutes
on each side or until desired degree of doneness. Remove to a serving
platter, and sprinkle evenly with salt and pepper; keep warm.
Heat cheese in a small saucepan over low heat, stirring often, 2 to 4 minutes or
until melted. Serve cheese sauce with steaks.
Makes 4 servings
1/4 cup fig preserves
4 boneless beef chuck-eye steaks
1 tsp. salt
1 tsp. white pepper
1 6.5oz. container buttery garlic-and-herb spreadable cheese
Process vinaigrette and preserves in a blender until smooth. Place steaks and
vinaigrette mixture in a shallow dish or a large zip-top plastic freezer
bag. Cover or seal, and chill at least 2 hours. Remove steaks from
marinade, discarding marinade.
Grill, covered with grill lid, over medium-high heat (350° to 400°) 5 to 7 minutes
on each side or until desired degree of doneness. Remove to a serving
platter, and sprinkle evenly with salt and pepper; keep warm.
Heat cheese in a small saucepan over low heat, stirring often, 2 to 4 minutes or
until melted. Serve cheese sauce with steaks.
Makes 4 servings
Grilled Tenderloin with Warm Vegetable Salad
4 beef tenderloin steaks, trimmed
1/2 tsp. salt
1/2 tsp. white pepper
2 small zucchini, halved lengthwise
2 small yellow squash, halved lengthwise
2 plum tomatoes, halved lengthwise
2 green onions
2 tbsp. red wine vinegar
2 tsp. bottled minced garlic
1 tbsp. commercial pesto
Prepare grill or broiler.
Sprinkle steaks with 1/4 tsp. salt and 1/4 tsp. pepper.
Combine remaining salt and pepper, zucchini, and next 5 ingredients in a large
zip-top plastic bag. Seal and shake to coat.
Place the tenderloin steaks on grill rack or broiler pan coated with cooking
spray; cook for 4 minutes on each side or until desired degree of doneness.
Place the zucchini and yellow squash on grill rack or broiler pan
coated with cooking spray; cook 3 minutes on each side or until tender.
Place the tomato and onions on grill rack or broiler pan; cook 2 minutes or
just until tender.
Coarsely chop the vegetables, and place in a bowl. Add pesto; stir gently.
Serve with steaks. 4 servings
1/2 tsp. salt
1/2 tsp. white pepper
2 small zucchini, halved lengthwise
2 small yellow squash, halved lengthwise
2 plum tomatoes, halved lengthwise
2 green onions
2 tbsp. red wine vinegar
2 tsp. bottled minced garlic
1 tbsp. commercial pesto
Prepare grill or broiler.
Sprinkle steaks with 1/4 tsp. salt and 1/4 tsp. pepper.
Combine remaining salt and pepper, zucchini, and next 5 ingredients in a large
zip-top plastic bag. Seal and shake to coat.
Place the tenderloin steaks on grill rack or broiler pan coated with cooking
spray; cook for 4 minutes on each side or until desired degree of doneness.
Place the zucchini and yellow squash on grill rack or broiler pan
coated with cooking spray; cook 3 minutes on each side or until tender.
Place the tomato and onions on grill rack or broiler pan; cook 2 minutes or
just until tender.
Coarsely chop the vegetables, and place in a bowl. Add pesto; stir gently.
Serve with steaks. 4 servings
Grilled New York Steaks
4 New York strip steaks, cut in half
1 tbsp. kosher salt
2½ tsp. white pepper or ground peppercorns
Sprinkle steaks evenly on both sides with salt and pepper.
Grill steaks, covered with grill lid, over medium-high heat (350° to 400°) 8 to 10
minutes on each side or to desired degree of doneness. Garnish, if desired.
Makes 8 servings
1 tbsp. kosher salt
2½ tsp. white pepper or ground peppercorns
Sprinkle steaks evenly on both sides with salt and pepper.
Grill steaks, covered with grill lid, over medium-high heat (350° to 400°) 8 to 10
minutes on each side or to desired degree of doneness. Garnish, if desired.
Makes 8 servings
Teriyaki Pork Stir Fry
1 tsp. corn oil
4 boneless top loin pork chops, cut into ¾” cubes
1 large red bell pepper sliced
1 cup canned baby corn, rinsed drained and halved
1½ cups chicken broth
4oz dried spaghetti, broken into 2” pieces
3 tbsp. teriyaki sauce
6oz. fresh sugar snap peas, trimmed, about 2 cups
Heat large deep nonstick skillet or wok over medium high heat. Add oil and
swirl to coat bottom of the skillet. Cook pork for 3 to 4 minutes or
until browned on all sides, stirring constantly. Pork will not be fully
cooked at this point.
Stir in bell pepper and baby corn, cook 2 to 3 minutes or until bell pepper is
tender-crisp, stirring constantly.
Stir in broth, spaghetti and teriyaki sauce. Bring to simmer, stirring
occasionally. Reduce heat and simmer covered for 8 to 10 minutes or until
spaghetti is tender and pork is cooked thoroughly.
Stir in peas, simmer uncovered 1 minutes or until peas are tender crisp.
4 servings
4 boneless top loin pork chops, cut into ¾” cubes
1 large red bell pepper sliced
1 cup canned baby corn, rinsed drained and halved
1½ cups chicken broth
4oz dried spaghetti, broken into 2” pieces
3 tbsp. teriyaki sauce
6oz. fresh sugar snap peas, trimmed, about 2 cups
Heat large deep nonstick skillet or wok over medium high heat. Add oil and
swirl to coat bottom of the skillet. Cook pork for 3 to 4 minutes or
until browned on all sides, stirring constantly. Pork will not be fully
cooked at this point.
Stir in bell pepper and baby corn, cook 2 to 3 minutes or until bell pepper is
tender-crisp, stirring constantly.
Stir in broth, spaghetti and teriyaki sauce. Bring to simmer, stirring
occasionally. Reduce heat and simmer covered for 8 to 10 minutes or until
spaghetti is tender and pork is cooked thoroughly.
Stir in peas, simmer uncovered 1 minutes or until peas are tender crisp.
4 servings
Slow-Cooked Tuscan Pork with White Beans
2 cups dried navy beans
1 tbsp. minced fresh sage
2 tsp. kosher salt
1 tsp. ground fennel seeds
8 garlic cloves, minced
2½lbs. boneless pork shoulder, trimmed
4 cups water
2 bay leaves
Sort and wash navy beans, and place in a large Dutch oven. Cover with water to
2” above beans; cover and let stand 8 hours or overnight. Drain the beans.
Preheat oven to 275°.
Combine 2 tsp. sage, half of salt, ground fennel seeds, and 3 minced garlic
cloves. Rub sage mixture over pork. Place pork, navy beans, remaining
sage, salt, and garlic, water, and bay leaves in Dutch oven, and bring to
a boil. Cover and bake at 275° for 4 hours or until pork is very tender.
Discard bay leaves. Pull pork apart into chunks, and serve with bean mixture.
8 servings
1 tbsp. minced fresh sage
2 tsp. kosher salt
1 tsp. ground fennel seeds
8 garlic cloves, minced
2½lbs. boneless pork shoulder, trimmed
4 cups water
2 bay leaves
Sort and wash navy beans, and place in a large Dutch oven. Cover with water to
2” above beans; cover and let stand 8 hours or overnight. Drain the beans.
Preheat oven to 275°.
Combine 2 tsp. sage, half of salt, ground fennel seeds, and 3 minced garlic
cloves. Rub sage mixture over pork. Place pork, navy beans, remaining
sage, salt, and garlic, water, and bay leaves in Dutch oven, and bring to
a boil. Cover and bake at 275° for 4 hours or until pork is very tender.
Discard bay leaves. Pull pork apart into chunks, and serve with bean mixture.
8 servings
Broiled Red Snapper with Ginger-Lime Butter
1½ tbsp. margarine, softened
1 tbsp. chopped fresh cilantro
1 tsp. minced seeded jalapeño pepper
1/2 tsp. grated lime rind
1/4 tsp. bottled fresh ground ginger
3/4 tsp. salt
4 red snapper or other firm white fish fillets
1/4 tsp. white pepper
Combine first 5 ingredients in a bowl. Stir in 1/4 tsp. salt. Cover and chill.
Heat a large nonstick skillet over medium-high heat. Sprinkle both sides of
fish with the remaining salt and pepper. Coat pan with cooking spray. Add
fish to pan; cook 3 minutes on each side or until fish flakes easily when
tested with a fork or until desired degree of doneness. Place 1 fillet on
each of 4 plates, and top each serving with butter mixture. Serve with
lime wedges, if desired.
4 servings
1 tbsp. chopped fresh cilantro
1 tsp. minced seeded jalapeño pepper
1/2 tsp. grated lime rind
1/4 tsp. bottled fresh ground ginger
3/4 tsp. salt
4 red snapper or other firm white fish fillets
1/4 tsp. white pepper
Combine first 5 ingredients in a bowl. Stir in 1/4 tsp. salt. Cover and chill.
Heat a large nonstick skillet over medium-high heat. Sprinkle both sides of
fish with the remaining salt and pepper. Coat pan with cooking spray. Add
fish to pan; cook 3 minutes on each side or until fish flakes easily when
tested with a fork or until desired degree of doneness. Place 1 fillet on
each of 4 plates, and top each serving with butter mixture. Serve with
lime wedges, if desired.
4 servings
Broiled Salmon with Marmalade Dijon Glaze
1/2 cup orange marmalade
1 tbsp. Dijon mustard
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. white pepper
1/8 tsp. ginger
4 salmon fillets
Combine first 6 ingredients in a small bowl, stirring well. Place fish on a
jelly-roll pan coated with cooking spray. Brush half of marmalade mixture
over fish; broil 6 minutes. Brush fish with remaining marmalade mixture;
broil for 2 minutes or until fish flakes easily when tested with a fork or
until desired degree of doneness.
1 tbsp. Dijon mustard
1/2 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. white pepper
1/8 tsp. ginger
4 salmon fillets
Combine first 6 ingredients in a small bowl, stirring well. Place fish on a
jelly-roll pan coated with cooking spray. Brush half of marmalade mixture
over fish; broil 6 minutes. Brush fish with remaining marmalade mixture;
broil for 2 minutes or until fish flakes easily when tested with a fork or
until desired degree of doneness.
Broiled Salmon with Sweet and Sour Cucumbers
2 tbsp. Dijon mustard
1 tbsp. brown sugar
1/2 tsp. salt
8 salmon fillets
Sweet-and-Sour Cucumbers
Combine the first 3 ingredients. Brush mustard mixture over fillets. Place
fillets, skin sides down, on a broiler rack coated with cooking spray;
broil 8 minutes or until fish flakes easily when tested with a fork.
Serve fish with Sweet-and-Sour Cucumbers.
8 servings
1 tbsp. brown sugar
1/2 tsp. salt
8 salmon fillets
Sweet-and-Sour Cucumbers
Combine the first 3 ingredients. Brush mustard mixture over fillets. Place
fillets, skin sides down, on a broiler rack coated with cooking spray;
broil 8 minutes or until fish flakes easily when tested with a fork.
Serve fish with Sweet-and-Sour Cucumbers.
8 servings
Gingered Scallops
1 3/5pz. bag boil-in-bag long-grain rice
2 tbsp. canola oil
1½lbs. large sea scallops
1/4 tsp. salt
2 tbsp. finely chopped green onions
1 tbsp. bottled minced ginger
2 tbsp. fresh lemon juice
1 tbsp. honey
2 tsp. soy sauce
Prepare rice according to package microwave directions; set aside.
While rice cooks, heat oil in a large skillet over high heat. Pat scallops dry
with a paper towel; sprinkle with salt. Place scallops in pan; cook 2
minutes on each side or until lightly browned. Remove scallops from pan.
Add onions and remaining ingredients to pan. Add scallops; toss well. Serve with rice.
2 tbsp. canola oil
1½lbs. large sea scallops
1/4 tsp. salt
2 tbsp. finely chopped green onions
1 tbsp. bottled minced ginger
2 tbsp. fresh lemon juice
1 tbsp. honey
2 tsp. soy sauce
Prepare rice according to package microwave directions; set aside.
While rice cooks, heat oil in a large skillet over high heat. Pat scallops dry
with a paper towel; sprinkle with salt. Place scallops in pan; cook 2
minutes on each side or until lightly browned. Remove scallops from pan.
Add onions and remaining ingredients to pan. Add scallops; toss well. Serve with rice.
Grilled Salmon with Garlic, Lemon and Basil
Sauce:
2 tbsp. chopped fresh basil
2 tbsp. lemon juice
1 tbsp. olive oil
1/2 tsp. grated lemon rind
2 garlic cloves, minced
Salmon:
4 salmon fillets
1/2 tsp. salt
Combine all the sauce ingredients in a small bowl; set aside.
To prepare fish, heat a nonstick grill pan over medium-high heat. Coat pan with
cooking spray. Sprinkle fish evenly with salt and pepper; add fish to
pan. Cover and grill 4 minutes on each side or until fish flakes easily
when tested with a fork or until desired degree of doneness. Serve with sauce.
4 servings
2 tbsp. chopped fresh basil
2 tbsp. lemon juice
1 tbsp. olive oil
1/2 tsp. grated lemon rind
2 garlic cloves, minced
Salmon:
4 salmon fillets
1/2 tsp. salt
Combine all the sauce ingredients in a small bowl; set aside.
To prepare fish, heat a nonstick grill pan over medium-high heat. Coat pan with
cooking spray. Sprinkle fish evenly with salt and pepper; add fish to
pan. Cover and grill 4 minutes on each side or until fish flakes easily
when tested with a fork or until desired degree of doneness. Serve with sauce.
4 servings
Herb-Crusted Salmon with Mixed Greens Salad
1/2 cup dry breadcrumbs
2 tsp. chopped fresh oregano
2 tsp. chopped fresh rosemary
2 tsp. chopped fresh parsley
1½ tsp. grated lemon rind
2 garlic cloves, minced
4 salmon fillets, skinned
1/4 tsp. salt
Salad:
1 tbsp. fresh lemon juice
1 tbsp. olive oil
1 tsp. Dijon mustard
1/4 tsp. salt
4 cups mixed salad greens
To prepare salmon, combine the first 7 ingredients in a shallow dish or pie
plate. Lightly coat both sides of fillets with cooking spray, and sprinkle
evenly with 1/4 tsp. salt. Dredge both sides of fillets in breadcrumb mixture.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Add fillets to pan; cook 3 minutes. Reduce heat to medium; carefully
turn fillets over. Cook 4 minutes or until fish flakes easily when tested
with a fork or until desired degree of doneness.
To prepare salad, combine juice, oil, mustard, and 1/4 tsp. salt in a large bowl.
Add mixed greens; toss gently to coat. Serve with fillet.
4 servings
2 tsp. chopped fresh oregano
2 tsp. chopped fresh rosemary
2 tsp. chopped fresh parsley
1½ tsp. grated lemon rind
2 garlic cloves, minced
4 salmon fillets, skinned
1/4 tsp. salt
Salad:
1 tbsp. fresh lemon juice
1 tbsp. olive oil
1 tsp. Dijon mustard
1/4 tsp. salt
4 cups mixed salad greens
To prepare salmon, combine the first 7 ingredients in a shallow dish or pie
plate. Lightly coat both sides of fillets with cooking spray, and sprinkle
evenly with 1/4 tsp. salt. Dredge both sides of fillets in breadcrumb mixture.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Add fillets to pan; cook 3 minutes. Reduce heat to medium; carefully
turn fillets over. Cook 4 minutes or until fish flakes easily when tested
with a fork or until desired degree of doneness.
To prepare salad, combine juice, oil, mustard, and 1/4 tsp. salt in a large bowl.
Add mixed greens; toss gently to coat. Serve with fillet.
4 servings
Indian-Style Shrimp with Yogurt Sauce
1 6oz. carton plain low-fat yogurt
2 tbsp. chopped fresh cilantro
2 tsp. canola oil
1½ tsp. bottled minced garlic
1½lbs. large shrimp, peeled and deveined
1½ tsp. garam masala
1/8 tsp. salt
1/8 tsp. red pepper
Spoon yogurt onto several layers of heavy-duty paper towels; spread to ½” thickness.
Cover with additional paper towels; let stand 5 minutes. Scrape drained
yogurt into a bowl using a rubber spatula. Stir in chopped cilantro.
Cover and refrigerate.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté for
1 minute. Add shrimp; sprinkle shrimp with garam masala, salt, and pepper.
Cook 6 minutes or until shrimp are done. Serve with yogurt sauce.
4 servings
2 tbsp. chopped fresh cilantro
2 tsp. canola oil
1½ tsp. bottled minced garlic
1½lbs. large shrimp, peeled and deveined
1½ tsp. garam masala
1/8 tsp. salt
1/8 tsp. red pepper
Spoon yogurt onto several layers of heavy-duty paper towels; spread to ½” thickness.
Cover with additional paper towels; let stand 5 minutes. Scrape drained
yogurt into a bowl using a rubber spatula. Stir in chopped cilantro.
Cover and refrigerate.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté for
1 minute. Add shrimp; sprinkle shrimp with garam masala, salt, and pepper.
Cook 6 minutes or until shrimp are done. Serve with yogurt sauce.
4 servings
Pan-Grilled Snapper with Orzo Pasta Salad
1½ cups uncooked orzo
4 red snapper fillets
1/2 tsp. salt
1/4 tsp. white pepper
1½ tbsp. minced shallots
1 tbsp. chopped fresh parsley
1 tbsp. fresh lemon juice
2 tsp. orange juice
1 tsp. Dijon mustard
2½ tbsp. olive oil
Cook pasta according to the package directions, omitting salt and fat. Drain
and keep warm.
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle
fish evenly with half of salt and half of pepper. Add fish to pan; cook
3 minutes on each side or until fish flakes easily when tested with a fork
or until desired degree of doneness.
Combine remaining salt and pepper, shallots, parsley, lemon juice, orange
juice, and mustard in a small bowl, stirring well. Slowly add olive oil,
stirring constantly with a whisk. Drizzle the shallot mixture over pasta;
toss well to coat.
4 servings
4 red snapper fillets
1/2 tsp. salt
1/4 tsp. white pepper
1½ tbsp. minced shallots
1 tbsp. chopped fresh parsley
1 tbsp. fresh lemon juice
2 tsp. orange juice
1 tsp. Dijon mustard
2½ tbsp. olive oil
Cook pasta according to the package directions, omitting salt and fat. Drain
and keep warm.
Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle
fish evenly with half of salt and half of pepper. Add fish to pan; cook
3 minutes on each side or until fish flakes easily when tested with a fork
or until desired degree of doneness.
Combine remaining salt and pepper, shallots, parsley, lemon juice, orange
juice, and mustard in a small bowl, stirring well. Slowly add olive oil,
stirring constantly with a whisk. Drizzle the shallot mixture over pasta;
toss well to coat.
4 servings
Pesto Halibut Kebabs
1½ lbs. halibut, cut into 1" chunks
1 large red bell pepper, cut into 1" chunks
3 tbsp. prepared basil pesto
2 tbsp. white wine vinegar
1/2 tsp. salt
Preheat broiler.
Place fish and bell pepper in a shallow dish. Drizzle pesto and vinegar over
fish mixture; toss to coat. Let fish mixture stand 5 minutes.
Thread fish and pepper alternately onto each of 4 skewers; sprinkle evenly
with salt. Place skewers on a jelly-roll pan coated with cooking spray.
Broil for 8 minutes or until desired degree of doneness, turning once.
4 servings
1 large red bell pepper, cut into 1" chunks
3 tbsp. prepared basil pesto
2 tbsp. white wine vinegar
1/2 tsp. salt
Preheat broiler.
Place fish and bell pepper in a shallow dish. Drizzle pesto and vinegar over
fish mixture; toss to coat. Let fish mixture stand 5 minutes.
Thread fish and pepper alternately onto each of 4 skewers; sprinkle evenly
with salt. Place skewers on a jelly-roll pan coated with cooking spray.
Broil for 8 minutes or until desired degree of doneness, turning once.
4 servings
Sauteed Snapper with Plum Tomatoes and Spinach
1 tbsp. olive oil, divided
4 (6oz. each) snapper fillets
1/4 tsp. salt
1/4 tsp. white pepper
1½ cups diced plum tomato
2 tsp. bottled minced garlic
1/4 cup dry white wine
3 cups baby spinach leaves
Heat 1½ tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle
fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each
side. Remove fish from pan.
Heat remaining olive oil in pan over medium-high heat. Add tomato and garlic;
sauté 1 minute. Stir in wine; simmer 2 minutes. Add spinach to pan; cook
for 1 minute or just until spinach wilts. Return fish to pan.
Spoon tomato mixture over fish; cook 1 minute or until fish flakes easily when
tested with a fork or until desired degree of doneness.
4 servings
4 (6oz. each) snapper fillets
1/4 tsp. salt
1/4 tsp. white pepper
1½ cups diced plum tomato
2 tsp. bottled minced garlic
1/4 cup dry white wine
3 cups baby spinach leaves
Heat 1½ tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle
fish evenly with salt and pepper. Add fish to pan; cook 2 minutes on each
side. Remove fish from pan.
Heat remaining olive oil in pan over medium-high heat. Add tomato and garlic;
sauté 1 minute. Stir in wine; simmer 2 minutes. Add spinach to pan; cook
for 1 minute or just until spinach wilts. Return fish to pan.
Spoon tomato mixture over fish; cook 1 minute or until fish flakes easily when
tested with a fork or until desired degree of doneness.
4 servings
Shrimp and Apple Curry with Golden Raisins
1 tbsp. butter
1 cup chopped peeled Granny Smith apple
3/4 cup chopped shallots
2/3 cup diced celery
1 tsp. bottled minced garlic
2 tbsp. flour
1 tbsp. curry powder
1-1/3 cups fat milk
1/2 cup golden raisins
1 15.75oz.can chicken broth
1½lbs. peeled and deveined large shrimp
1/4 tsp. salt
Melt butter in a large nonstick skillet over medium-high heat. Add apple,
shallots, celery, and garlic; sauté 5 minutes or until lightly browned.
Stir in flour and curry powder; cook 1 minute, stirring frequently.
Gradually add the milk, raisins, and broth, stirring constantly with a
whisk; bring to a boil, stirring frequently. Reduce heat, and simmer until
thick (about 5 minutes). Stir in the shrimp and salt; cook 3 minutes
or until shrimp are done.
4 servings
1 cup chopped peeled Granny Smith apple
3/4 cup chopped shallots
2/3 cup diced celery
1 tsp. bottled minced garlic
2 tbsp. flour
1 tbsp. curry powder
1-1/3 cups fat milk
1/2 cup golden raisins
1 15.75oz.can chicken broth
1½lbs. peeled and deveined large shrimp
1/4 tsp. salt
Melt butter in a large nonstick skillet over medium-high heat. Add apple,
shallots, celery, and garlic; sauté 5 minutes or until lightly browned.
Stir in flour and curry powder; cook 1 minute, stirring frequently.
Gradually add the milk, raisins, and broth, stirring constantly with a
whisk; bring to a boil, stirring frequently. Reduce heat, and simmer until
thick (about 5 minutes). Stir in the shrimp and salt; cook 3 minutes
or until shrimp are done.
4 servings
Shrimp and Broccoli Stir-Fry
1/4 cup chicken broth
2 tbsp. rice vinegar
2 tbsp. soy sauce
2 tsp. cornstarch
1/2 tsp. sesame oil
1/4 tsp. crushed red pepper
1 tbsp. canola oil
1 tbsp. minced peeled fresh ginger
1 tbsp. bottled minced garlic
1lb. peeled and deveined large shrimp
1/4 tsp. salt
4 cups small broccoli florets
1 cup vertically sliced onion
Combine first 6 ingredients in a small bowl, stirring with a whisk.
Heat 2 tsp. canola oil in a large nonstick skillet over medium-high heat. Add
ginger and garlic to pan; stir-fry 30 seconds. Sprinkle shrimp with salt.
Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp
mixture from the pan.
Add remaining canola oil to pan. Add broccoli and onion to pan; stir-fry 4
minutes or until broccoli is crisp-tender. Add shrimp mixture and broth
mixture to pan; cook 1 minute or until thickened, stirring constantly.
4 servings
2 tbsp. rice vinegar
2 tbsp. soy sauce
2 tsp. cornstarch
1/2 tsp. sesame oil
1/4 tsp. crushed red pepper
1 tbsp. canola oil
1 tbsp. minced peeled fresh ginger
1 tbsp. bottled minced garlic
1lb. peeled and deveined large shrimp
1/4 tsp. salt
4 cups small broccoli florets
1 cup vertically sliced onion
Combine first 6 ingredients in a small bowl, stirring with a whisk.
Heat 2 tsp. canola oil in a large nonstick skillet over medium-high heat. Add
ginger and garlic to pan; stir-fry 30 seconds. Sprinkle shrimp with salt.
Add shrimp to pan, and stir-fry 3 minutes or until done. Remove shrimp
mixture from the pan.
Add remaining canola oil to pan. Add broccoli and onion to pan; stir-fry 4
minutes or until broccoli is crisp-tender. Add shrimp mixture and broth
mixture to pan; cook 1 minute or until thickened, stirring constantly.
4 servings
Skillet Fillets with Cilantro Butter
1/4 tsp. salt
1/4 tsp. cumin
1/8 tsp. red pepper
4 tilapia fillets
1 lemon, quartered
2 tbsp. butter, softened
2 tbsp. finely chopped fresh cilantro
1/2 tsp. grated lemon rind
¼ tsp. paprika
1/8 tsp. salt
Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large
nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat
both sides of fish with cooking spray; place in pan. Cook 3 minutes on each
side or until fish flakes easily when tested with a fork or until
desired degree of doneness. Place fish on a serving platter; squeeze lemon
quarters over fish.
Place butter and remaining ingredients in a small bowl; stir until well blended.
Serve with fish.
4 servings
1/4 tsp. cumin
1/8 tsp. red pepper
4 tilapia fillets
1 lemon, quartered
2 tbsp. butter, softened
2 tbsp. finely chopped fresh cilantro
1/2 tsp. grated lemon rind
¼ tsp. paprika
1/8 tsp. salt
Combine first 3 ingredients; sprinkle over both sides of fish. Heat a large
nonstick skillet over medium-high heat. Coat pan with cooking spray. Coat
both sides of fish with cooking spray; place in pan. Cook 3 minutes on each
side or until fish flakes easily when tested with a fork or until
desired degree of doneness. Place fish on a serving platter; squeeze lemon
quarters over fish.
Place butter and remaining ingredients in a small bowl; stir until well blended.
Serve with fish.
4 servings
Chicken Biryani
2 tsp. canola oil
1lb. skinless, boneless chicken breast, cut into pieces
1 cup chopped onion (about 1 medium onion)
1 jalapeño pepper, seeded and minced
1 tsp. minced fresh ginger
1½ tsp. garam masala
¾ tsp. cumin
1/2 tsp. salt
2 garlic cloves, minced
2 cups chopped plum tomato
1 cup uncooked basmati rice
1/3 cup golden raisins
1 14oz. can chicken broth
1/4 cup chopped fresh cilantro
1/4 cup sliced almonds
4 lime wedges
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan;
sauté 3 minutes. Add onion and jalapeño; sauté 3 minutes. Add ginger,
garam masala, cumin, salt, and garlic; sauté 30 seconds. Add tomato, rice,
raisins, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes
or until rice is tender. Stir in cilantro. Sprinkle with almonds and
garnish with lime wedges.
Serve with a salad of thinly sliced cucumber and plum tomato wedges topped with
a yogurt dressing. Combine 1/3 cup plain low-fat yogurt, 1 tbsp.
chopped green onions, 1 tsp. fresh lemon juice, 1/4 tsp. cumin, 1/8 tsp. salt,
and a dash of ground red pepper.
4 servings
1lb. skinless, boneless chicken breast, cut into pieces
1 cup chopped onion (about 1 medium onion)
1 jalapeño pepper, seeded and minced
1 tsp. minced fresh ginger
1½ tsp. garam masala
¾ tsp. cumin
1/2 tsp. salt
2 garlic cloves, minced
2 cups chopped plum tomato
1 cup uncooked basmati rice
1/3 cup golden raisins
1 14oz. can chicken broth
1/4 cup chopped fresh cilantro
1/4 cup sliced almonds
4 lime wedges
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan;
sauté 3 minutes. Add onion and jalapeño; sauté 3 minutes. Add ginger,
garam masala, cumin, salt, and garlic; sauté 30 seconds. Add tomato, rice,
raisins, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes
or until rice is tender. Stir in cilantro. Sprinkle with almonds and
garnish with lime wedges.
Serve with a salad of thinly sliced cucumber and plum tomato wedges topped with
a yogurt dressing. Combine 1/3 cup plain low-fat yogurt, 1 tbsp.
chopped green onions, 1 tsp. fresh lemon juice, 1/4 tsp. cumin, 1/8 tsp. salt,
and a dash of ground red pepper.
4 servings
Almond-Stuffed Chicken
1/3 cup light garlic-and-herbs spreadable cheese
1/4 cup slivered almonds, toasted, coarsely chopped
3 tbsp. chopped fresh parsley
4 skinless, boneless chicken breast halves
1/2 tsp. salt
1½ tsp. butter
Combine spreadable cheese, 3 tbsp. almonds, and 2 tbsp. chopped fresh parsley
in a small bowl. Set aside.
Cut a horizontal slit through thickest portion of each breast half to form a
pocket. Stuff 2½ tbsp. almond mixture into each pocket; secure each pocket
with a wooden pick. Sprinkle chicken with salt and pepper.
Heat butter in a large nonstick skillet over medium heat. Add chicken to pan;
cook 6 minutes on each side or until done. Remove from pan; cover and let
stand 2 minutes. Top chicken with remaining almonds and parsley
1/4 cup slivered almonds, toasted, coarsely chopped
3 tbsp. chopped fresh parsley
4 skinless, boneless chicken breast halves
1/2 tsp. salt
1½ tsp. butter
Combine spreadable cheese, 3 tbsp. almonds, and 2 tbsp. chopped fresh parsley
in a small bowl. Set aside.
Cut a horizontal slit through thickest portion of each breast half to form a
pocket. Stuff 2½ tbsp. almond mixture into each pocket; secure each pocket
with a wooden pick. Sprinkle chicken with salt and pepper.
Heat butter in a large nonstick skillet over medium heat. Add chicken to pan;
cook 6 minutes on each side or until done. Remove from pan; cover and let
stand 2 minutes. Top chicken with remaining almonds and parsley
Chicken with Chickpeas
1 lb. chicken breast tenders
1/4 tsp. salt
1 tbsp. olive oil
1-1/3 cups sliced onion
1 cup green bell pepper strips
1/2 tsp. bottled minced garlic
1 15oz. can chickpeas, drained
1 14.5oz.can diced tomatoes with basil, garlic, and oregano, undrained
Sprinkle chicken with salt. Heat oil in a large nonstick skillet over medium-high
heat. Add chicken to pan; cook 2 minutes on each side or until browned.
Add onion and bell pepper; sauté 4 minutes. Reduce heat to medium.
Add garlic, chickpeas, and tomatoes; cover and cook 8 minutes or
until thoroughly heated.
4 servings
1/4 tsp. salt
1 tbsp. olive oil
1-1/3 cups sliced onion
1 cup green bell pepper strips
1/2 tsp. bottled minced garlic
1 15oz. can chickpeas, drained
1 14.5oz.can diced tomatoes with basil, garlic, and oregano, undrained
Sprinkle chicken with salt. Heat oil in a large nonstick skillet over medium-high
heat. Add chicken to pan; cook 2 minutes on each side or until browned.
Add onion and bell pepper; sauté 4 minutes. Reduce heat to medium.
Add garlic, chickpeas, and tomatoes; cover and cook 8 minutes or
until thoroughly heated.
4 servings
Chicken Breasts Stuffed with Artichokes, Lemon, and Cheese
2½ tbsp. Italian-seasoned breadcrumbs
2 tsp. grated lemon rind
1/4 tsp. salt
1 6oz. jar marinated artichoke hearts, drained and chopped
1 3oz. pkg. herbed goat cheese, softened
4 skinless, boneless chicken breast halves
Combine first 6 ingredients; stir well.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap;
pound using a meat mallet or rolling pin. Top each breast half with 2 tbsp.
cheese mixture; roll up jelly-roll fashion. Tuck in sides; secure
each roll with wooden picks.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add chicken to pan, and cook 3 minutes on each side or until browned. Wrap
the handle of pan with foil, and bake at 375° for 15 minutes or until
chicken is done
2 tsp. grated lemon rind
1/4 tsp. salt
1 6oz. jar marinated artichoke hearts, drained and chopped
1 3oz. pkg. herbed goat cheese, softened
4 skinless, boneless chicken breast halves
Combine first 6 ingredients; stir well.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap;
pound using a meat mallet or rolling pin. Top each breast half with 2 tbsp.
cheese mixture; roll up jelly-roll fashion. Tuck in sides; secure
each roll with wooden picks.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add chicken to pan, and cook 3 minutes on each side or until browned. Wrap
the handle of pan with foil, and bake at 375° for 15 minutes or until
chicken is done
Buttermilk Oven-Fried Chicken with Coleslaw
Coleslaw:
4 cups pkg. cabbage-and-carrot coleslaw
3 tbsp. mayonnaise
1½ tsp. sugar
1/2 tsp. celery seeds
1½ tsp. cider vinegar
1/8 tsp. salt
Chicken:
1 cup low-fat buttermilk
4 bone-in chicken breast halves, skinned
1/3 cup flour
1/3 cup cracker meal**
1/2 tsp. salt
2 tbsp. butter
To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.
To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat.
Combine flour and cracker meal in a shallow dish. Transfer chicken from
buttermilk to a work surface. Sprinkle chicken evenly with 1/2 tsp. salt.
Working with one chicken breast half at a time, dredge chicken in flour
mixture, shaking off excess; set aside. Repeat procedure with remaining
chicken and flour mixture.
Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add
chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn
chicken over, and bake at 425° for 32 minutes or until a thermometer
registers 165°.
4 servings
** If you can't find cracker meal, make your own by pulsing 10 saltine crackers
in a food processor until they're finely ground. Or place them in a
zip-top plastic bag and crush them with a rolling pin.
4 cups pkg. cabbage-and-carrot coleslaw
3 tbsp. mayonnaise
1½ tsp. sugar
1/2 tsp. celery seeds
1½ tsp. cider vinegar
1/8 tsp. salt
Chicken:
1 cup low-fat buttermilk
4 bone-in chicken breast halves, skinned
1/3 cup flour
1/3 cup cracker meal**
1/2 tsp. salt
2 tbsp. butter
To prepare coleslaw, combine first 6 ingredients; toss to coat. Cover and chill.
To prepare chicken, combine buttermilk and chicken in a shallow dish, turning to coat.
Combine flour and cracker meal in a shallow dish. Transfer chicken from
buttermilk to a work surface. Sprinkle chicken evenly with 1/2 tsp. salt.
Working with one chicken breast half at a time, dredge chicken in flour
mixture, shaking off excess; set aside. Repeat procedure with remaining
chicken and flour mixture.
Melt butter in a large ovenproof nonstick skillet over medium-high heat. Add
chicken to pan, meat side down; cook 4 minutes or until golden brown. Turn
chicken over, and bake at 425° for 32 minutes or until a thermometer
registers 165°.
4 servings
** If you can't find cracker meal, make your own by pulsing 10 saltine crackers
in a food processor until they're finely ground. Or place them in a
zip-top plastic bag and crush them with a rolling pin.
Chicken with Date and Apricot Tagine
3½lbs. whole chicken
1 tbsp. olive oil
1 cup chopped onion
1 tsp. turmeric
1 tsp. cumin
1/2 tsp. ginger
1/2 tsp. cinnamon
1/8 tsp. red pepper
5 garlic cloves, minced
1½ cups chicken broth
1/3 cup sliced whole pitted dates
1/3 cup sliced dried apricots
2 tsp. julienne-cut lemon rind
1/2 tsp. salt
1/3 cup chopped fresh parsley
1/3 cup lemon sections, peeled and chopped
2 tbsp. chopped fresh cilantro
3 cups hot cooked couscous
Skin and cut chicken into 2 drumsticks, 2 thighs, 2 breast halves, and 2 wings.
Reserve chicken wings for another use.
Heat oil in a Dutch oven over medium-high heat. Add chicken; cook 5 minutes on
each side or until browned. Add onion and the next 6 ingredients; cook 4
minutes, stirring occasionally. Add broth, dates, apricots, rind, and salt.
Bring to a boil; cover, reduce heat, and simmer 30 minutes or until the
chicken is tender. Remove from heat; stir in the parsley, lemon sections,
and cilantro. Serve over couscous.
4 servings
1 tbsp. olive oil
1 cup chopped onion
1 tsp. turmeric
1 tsp. cumin
1/2 tsp. ginger
1/2 tsp. cinnamon
1/8 tsp. red pepper
5 garlic cloves, minced
1½ cups chicken broth
1/3 cup sliced whole pitted dates
1/3 cup sliced dried apricots
2 tsp. julienne-cut lemon rind
1/2 tsp. salt
1/3 cup chopped fresh parsley
1/3 cup lemon sections, peeled and chopped
2 tbsp. chopped fresh cilantro
3 cups hot cooked couscous
Skin and cut chicken into 2 drumsticks, 2 thighs, 2 breast halves, and 2 wings.
Reserve chicken wings for another use.
Heat oil in a Dutch oven over medium-high heat. Add chicken; cook 5 minutes on
each side or until browned. Add onion and the next 6 ingredients; cook 4
minutes, stirring occasionally. Add broth, dates, apricots, rind, and salt.
Bring to a boil; cover, reduce heat, and simmer 30 minutes or until the
chicken is tender. Remove from heat; stir in the parsley, lemon sections,
and cilantro. Serve over couscous.
4 servings
Chicken Oreganata
1 cup fresh lemon juice (about 5 lemons)
2 tbsp. olive oil
1½ tbsp. minced garlic
1/2 tbsp. oregano
2 lbs. skinless, boneless chicken thighs (about 8)
1/4 tsp. salt
Combine first 4 ingredients in a zip-top plastic bag; add chicken. Seal and
marinate in refrigerator 3 hours or overnight, turning occasionally.
Remove chicken from bag; discard marinade. Place chicken in a single layer on a
broiler pan coated with cooking spray; sprinkle with salt. Bake at 350° for
45 minutes or until chicken is done.
2 tbsp. olive oil
1½ tbsp. minced garlic
1/2 tbsp. oregano
2 lbs. skinless, boneless chicken thighs (about 8)
1/4 tsp. salt
Combine first 4 ingredients in a zip-top plastic bag; add chicken. Seal and
marinate in refrigerator 3 hours or overnight, turning occasionally.
Remove chicken from bag; discard marinade. Place chicken in a single layer on a
broiler pan coated with cooking spray; sprinkle with salt. Bake at 350° for
45 minutes or until chicken is done.
Chicken with Southwestern Salsa
1 tbsp. canola oil
1 tsp. cumin
3/4 tsp. coriander
1/2 tsp. salt
1/8 tsp. red pepper
4 skinless, boneless chicken breast halves
1/2 cup chopped onion
1 tsp. bottled minced garlic
1/3 cup chopped plum tomato
1/4 cup chopped fresh cilantro
2 tbsp. fresh lime juice
1 15.5oz. can black beans, rinsed and drained
1 (8-3/4oz. can whole kernel corn, drained
Heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Combine 1/2 tsp.
cumin, 1/2 tsp. coriander, salt, and red pepper; sprinkle mixture evenly
over chicken. Add chicken to pan; cook 7 minutes on each side or
until done.
While chicken cooks, heat the remaining oil in a small skillet over medium-high
heat. Add onion to pan; sauté 1 minute. Add garlic to pan; sauté 30
seconds. Transfer onion mixture to a large bowl; add remaining cumin and
coriander, tomato, and remaining ingredients to onion mixture, tossing well.
Serve with chicken.
1 tsp. cumin
3/4 tsp. coriander
1/2 tsp. salt
1/8 tsp. red pepper
4 skinless, boneless chicken breast halves
1/2 cup chopped onion
1 tsp. bottled minced garlic
1/3 cup chopped plum tomato
1/4 cup chopped fresh cilantro
2 tbsp. fresh lime juice
1 15.5oz. can black beans, rinsed and drained
1 (8-3/4oz. can whole kernel corn, drained
Heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Combine 1/2 tsp.
cumin, 1/2 tsp. coriander, salt, and red pepper; sprinkle mixture evenly
over chicken. Add chicken to pan; cook 7 minutes on each side or
until done.
While chicken cooks, heat the remaining oil in a small skillet over medium-high
heat. Add onion to pan; sauté 1 minute. Add garlic to pan; sauté 30
seconds. Transfer onion mixture to a large bowl; add remaining cumin and
coriander, tomato, and remaining ingredients to onion mixture, tossing well.
Serve with chicken.
Cilantro-Lime Chicken with Avocado Salsa
2 tbsp. minced fresh cilantro
2½ tbsp. fresh lime juice
1½ tbsp. olive oil
4 skinless, boneless chicken breast halves
1/4 tsp. salt
Salsa:
1 cup chopped plum tomato
2 tbsp. finely chopped onion
2 tsp. lime juice
1/4 tsp. salt
1/8 tsp. white pepper
1 avocado, peeled and finely chopped
To prepare chicken, combine first 4 ingredients in a large bowl; toss and let
stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle
chicken evenly with 1/4 tsp. salt. Heat a grill pan over medium-high heat.
Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on
each side or until done.
To prepare salsa, combine tomato and next 4 ingredients in a medium bowl. Add
avocado; stir gently to combine. Serve salsa over chicken.
2½ tbsp. fresh lime juice
1½ tbsp. olive oil
4 skinless, boneless chicken breast halves
1/4 tsp. salt
Salsa:
1 cup chopped plum tomato
2 tbsp. finely chopped onion
2 tsp. lime juice
1/4 tsp. salt
1/8 tsp. white pepper
1 avocado, peeled and finely chopped
To prepare chicken, combine first 4 ingredients in a large bowl; toss and let
stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle
chicken evenly with 1/4 tsp. salt. Heat a grill pan over medium-high heat.
Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on
each side or until done.
To prepare salsa, combine tomato and next 4 ingredients in a medium bowl. Add
avocado; stir gently to combine. Serve salsa over chicken.
Curried Chicken with Couscous
1 cup water
1 14oz. can light coconut milk
1 tsp. salt
1 cup uncooked couscous
1 tbsp. flour
1 tbsp. curry powder
1lb. skinned, boned chicken breast, cut into strips
2 tsp. vegetable oil
1 cup julienne-cut carrot
1/3 cup raisins
1/4 cup chopped fresh cilantro
Combine the water, 3/4 cup coconut milk, and 1/2 tsp. salt in a medium
saucepan. Bring to a boil; gradually stir in couscous. Remove from heat;
cover and let stand 5 minutes. Fluff with a fork.
Combine 1/2 tsp. salt, flour, and curry powder. Add the chicken, and toss
gently to coat. Heat the oil in a large nonstick skillet over medium-high
heat. Add chicken, and stir-fry for 5 minutes. Stir in the remaining
coconut milk, carrot, and raisins; reduce heat, and simmer for 7 minutes or
until the chicken is done, stirring occasionally. Serve over couscous.
Sprinkle with cilantro.
4 servings
1 14oz. can light coconut milk
1 tsp. salt
1 cup uncooked couscous
1 tbsp. flour
1 tbsp. curry powder
1lb. skinned, boned chicken breast, cut into strips
2 tsp. vegetable oil
1 cup julienne-cut carrot
1/3 cup raisins
1/4 cup chopped fresh cilantro
Combine the water, 3/4 cup coconut milk, and 1/2 tsp. salt in a medium
saucepan. Bring to a boil; gradually stir in couscous. Remove from heat;
cover and let stand 5 minutes. Fluff with a fork.
Combine 1/2 tsp. salt, flour, and curry powder. Add the chicken, and toss
gently to coat. Heat the oil in a large nonstick skillet over medium-high
heat. Add chicken, and stir-fry for 5 minutes. Stir in the remaining
coconut milk, carrot, and raisins; reduce heat, and simmer for 7 minutes or
until the chicken is done, stirring occasionally. Serve over couscous.
Sprinkle with cilantro.
4 servings
Curried Chicken with Mango Relish
Mango Chutney:
2 cups chopped peeled mango
1 cup apple juice
1/3 cup diced dried apricots
2 tsp. cider vinegar
1 tsp. grated peeled fresh ginger
1/4 tsp. allspice
1/8 tsp. red pepper
Chicken:
1/3 cup soy sauce
1/3 cup fresh lime juice
1 tsp. curry powder
4 skinless, boneless chicken breast halves
To prepare chutney, combine first 7 ingredients in a saucepan, and bring to a
boil. Reduce heat, and simmer for 20 minutes, stirring mixture occasionally.
To prepare chicken, combine the soy sauce, juice, curry, and chicken in a zip-top
plastic bag; seal and shake. Marinate in refrigerator 10 minutes,
turning once. Heat a grill pan coated with cooking spray over medium-high heat.
Remove chicken from bag; discard marinade. Add chicken to pan; cook 5 minutes
on each side or until chicken is done. Serve with chutney. Garnish with a
lime wedge, if desired.
2 cups chopped peeled mango
1 cup apple juice
1/3 cup diced dried apricots
2 tsp. cider vinegar
1 tsp. grated peeled fresh ginger
1/4 tsp. allspice
1/8 tsp. red pepper
Chicken:
1/3 cup soy sauce
1/3 cup fresh lime juice
1 tsp. curry powder
4 skinless, boneless chicken breast halves
To prepare chutney, combine first 7 ingredients in a saucepan, and bring to a
boil. Reduce heat, and simmer for 20 minutes, stirring mixture occasionally.
To prepare chicken, combine the soy sauce, juice, curry, and chicken in a zip-top
plastic bag; seal and shake. Marinate in refrigerator 10 minutes,
turning once. Heat a grill pan coated with cooking spray over medium-high heat.
Remove chicken from bag; discard marinade. Add chicken to pan; cook 5 minutes
on each side or until chicken is done. Serve with chutney. Garnish with a
lime wedge, if desired.
Easy Bistro Chicken
2 tbsp. olive oil
4 chicken breast halves, skinned
4 chicken thighs, skinned
4 chicken drumsticks, skinned
2 cups chopped onion
4 garlic cloves, minced
1 cup chopped celery
1/2 cup chopped fresh basil
1/2 cup chopped fresh parsley
1/2 cup red wine vinegar
1 tbsp. sugar
Dash of ground red pepper
2 bay leaves
1 28oz. can Italian-style tomatoes, undrained and chopped
8 cups hot cooked macaroni or cavatappi
Heat 1½ tsp. oil in a large nonstick skillet over medium-high heat. Add chicken
breast halves to pan; sauté 2 minutes on each side or until lightly
browned. Remove from pan. Add 1½ tsp. oil and remaining chicken pieces;
sauté 2 minutes on each side or until lightly browned. Remove chicken from pan.
Heat 1 tbsp. oil in pan. Add onion and garlic; sauté 5 minutes. Add celery;
sauté 5 minutes. Add basil and next 6 ingredients. Return chicken to pan;
bring to a boil. Cover, reduce heat, and simmer 20 minutes.
Uncover and simmer 25 minutes or until chicken is tender. Discard bay leaves.
Serve with pasta.
8 servings
4 chicken breast halves, skinned
4 chicken thighs, skinned
4 chicken drumsticks, skinned
2 cups chopped onion
4 garlic cloves, minced
1 cup chopped celery
1/2 cup chopped fresh basil
1/2 cup chopped fresh parsley
1/2 cup red wine vinegar
1 tbsp. sugar
Dash of ground red pepper
2 bay leaves
1 28oz. can Italian-style tomatoes, undrained and chopped
8 cups hot cooked macaroni or cavatappi
Heat 1½ tsp. oil in a large nonstick skillet over medium-high heat. Add chicken
breast halves to pan; sauté 2 minutes on each side or until lightly
browned. Remove from pan. Add 1½ tsp. oil and remaining chicken pieces;
sauté 2 minutes on each side or until lightly browned. Remove chicken from pan.
Heat 1 tbsp. oil in pan. Add onion and garlic; sauté 5 minutes. Add celery;
sauté 5 minutes. Add basil and next 6 ingredients. Return chicken to pan;
bring to a boil. Cover, reduce heat, and simmer 20 minutes.
Uncover and simmer 25 minutes or until chicken is tender. Discard bay leaves.
Serve with pasta.
8 servings
Fake and Bake "Fried" Chicken
1 3½ to 4lbs. whole chicken, cut up and skin removed
1 cup ranch dressing
2 cups instant potato flakes
Preheat oven to 450°. Coat a baking sheet with vegetable cooking spray.
Lightly brush the chicken pieces with the dressing, then roll in the potato
flakes. Arrange on the baking sheet and place in oven. Turn down oven to
350º F and bake 25 minutes or until the juices run clear when the chicken
is pierced with a fork.
1 cup ranch dressing
2 cups instant potato flakes
Preheat oven to 450°. Coat a baking sheet with vegetable cooking spray.
Lightly brush the chicken pieces with the dressing, then roll in the potato
flakes. Arrange on the baking sheet and place in oven. Turn down oven to
350º F and bake 25 minutes or until the juices run clear when the chicken
is pierced with a fork.
Gold Chicken and Autumn Vegatables
1 tbsp. vegetable oil
4 skinless, boneless chicken breast halves
1 cup chicken broth
1 tbsp. minced garlic
1/2 tsp. dried rosemary leaves, crushed
1/4 tsp. dried thyme leaves, crushed
2 large sweet potatoes, cut into 1/2" pieces
2 cups fresh or frozen whole green beans
Heat oil in 12” skillet over medium-high heat. Add chicken and cook for 10 minutes
or until it’s well browned on both sides. Remove chicken and set aside.
Increase heat to high. Stir broth, garlic, rosemary, thyme, potatoes and green
beans into skillet. Heat to a boil and cook for 5 minutes.
Return chicken to skillet and reduce heat to low. Cover and cook for 12 minutes
or until chicken is cooked through and potatoes are tender.
Season to taste.
Herbed Chicken Dijon with Wine: Add 1/4 cup white wine, 1 tsp. lemon juice and 2 tbsp. Dijon-style mustard with broth. Substitute Yukon Gold for sweet potatoes.
4 skinless, boneless chicken breast halves
1 cup chicken broth
1 tbsp. minced garlic
1/2 tsp. dried rosemary leaves, crushed
1/4 tsp. dried thyme leaves, crushed
2 large sweet potatoes, cut into 1/2" pieces
2 cups fresh or frozen whole green beans
Heat oil in 12” skillet over medium-high heat. Add chicken and cook for 10 minutes
or until it’s well browned on both sides. Remove chicken and set aside.
Increase heat to high. Stir broth, garlic, rosemary, thyme, potatoes and green
beans into skillet. Heat to a boil and cook for 5 minutes.
Return chicken to skillet and reduce heat to low. Cover and cook for 12 minutes
or until chicken is cooked through and potatoes are tender.
Season to taste.
Herbed Chicken Dijon with Wine: Add 1/4 cup white wine, 1 tsp. lemon juice and 2 tbsp. Dijon-style mustard with broth. Substitute Yukon Gold for sweet potatoes.
Herbed Stuffed Chicken Breasts
1/4 cup goat cheese
1/2 tsp. chopped fresh rosemary
2oz. Canadian bacon, finely chopped
4 skinless, boneless chicken breasts
1/4 tsp. salt
1/4 tsp. white pepper
Combine first 3 ingredients in a small bowl. Cut a horizontal slit through
thickest portion of each chicken breast half to form a pocket. Stuff cheese
mixture evenly into each pocket; close opening with a wooden pick.
Sprinkle chicken evenly with salt and pepper.
Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking
spray. Add chicken to pan; cook 4 minutes. Turn chicken over; place pan in
oven. Bake at 400° for 25 minutes or until chicken is done. Let stand 5
minutes. Discard wooden picks. Cut chicken diagonally into slices. Serve
with pan juices.
Roasted asparagus: Combine ¼ tsp. salt and 1 lb. trimmed asparagus on a jelly-
roll pan coated with cooking spray; toss gently. Bake at 400° for 10
minutes or until asparagus is crisp-tender. Place asparagus in a large
bowl; toss with 1 tbsp. butter and 1 tbsp. chopped fresh chives. Complete
the meal with a sliced baguette and a glass of crisp white wine.
1/2 tsp. chopped fresh rosemary
2oz. Canadian bacon, finely chopped
4 skinless, boneless chicken breasts
1/4 tsp. salt
1/4 tsp. white pepper
Combine first 3 ingredients in a small bowl. Cut a horizontal slit through
thickest portion of each chicken breast half to form a pocket. Stuff cheese
mixture evenly into each pocket; close opening with a wooden pick.
Sprinkle chicken evenly with salt and pepper.
Heat a large cast-iron skillet over medium-high heat. Coat pan with cooking
spray. Add chicken to pan; cook 4 minutes. Turn chicken over; place pan in
oven. Bake at 400° for 25 minutes or until chicken is done. Let stand 5
minutes. Discard wooden picks. Cut chicken diagonally into slices. Serve
with pan juices.
Roasted asparagus: Combine ¼ tsp. salt and 1 lb. trimmed asparagus on a jelly-
roll pan coated with cooking spray; toss gently. Bake at 400° for 10
minutes or until asparagus is crisp-tender. Place asparagus in a large
bowl; toss with 1 tbsp. butter and 1 tbsp. chopped fresh chives. Complete
the meal with a sliced baguette and a glass of crisp white wine.
Hoisin Chicken and Broccoli Stir Fry
1 tbsp. vegetable oil
1/3 cup chicken broth
3 tbsp. hoisin sauce
2 tbsp. dry sherry
2 tbsp. orange juice
1 tsp. cornstarch
2 tsp. bottled minced garlic
2 tsp. bottled minced fresh ginger
1/2 tsp. sesame oil
1 lb. chicken breast tenders
3 cups bagged broccoli florets
1 8oz. can whole water chestnuts, drained
Heat vegetable oil in a large nonstick skillet coated with cooking spray over
medium-high heat. Combine broth and the next 7 ingredients. Add chicken to
pan, and sauté 2 minutes. Add broccoli, and sauté 5 minutes. Add chestnuts,
and sauté 2 minutes. Add broth mixture, and cook 1½ minutes or until sauce
is slightly thick, stirring constantly.
4 servings
1/3 cup chicken broth
3 tbsp. hoisin sauce
2 tbsp. dry sherry
2 tbsp. orange juice
1 tsp. cornstarch
2 tsp. bottled minced garlic
2 tsp. bottled minced fresh ginger
1/2 tsp. sesame oil
1 lb. chicken breast tenders
3 cups bagged broccoli florets
1 8oz. can whole water chestnuts, drained
Heat vegetable oil in a large nonstick skillet coated with cooking spray over
medium-high heat. Combine broth and the next 7 ingredients. Add chicken to
pan, and sauté 2 minutes. Add broccoli, and sauté 5 minutes. Add chestnuts,
and sauté 2 minutes. Add broth mixture, and cook 1½ minutes or until sauce
is slightly thick, stirring constantly.
4 servings
Honey-Molasses Chicken Drumsticks
1 tbsp. brown sugar
2 tbsp. water
2 tbsp. honey
2 tbsp. balsamic vinegar
1 tbsp. Dijon mustard
1 tbsp. molasses
1 tsp. minced garlic
1 tsp. olive oil
6 chicken drumsticks, skinned
1/2 tsp. salt
Combine first 7 ingredients, stirring with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the
chicken with salt. Add chicken to pan, browning on all sides. Add honey
mixture to pan, turning chicken to coat. Reduce heat to medium-low. Cover
and cook 15 minutes or until chicken is done, turning chicken every 5 minutes.
Uncover and cook an additional 1 minute or until mixture is thick and
a mahogany color, and chicken is well coated. Remove from heat; cool
15 minutes. Cover and chill.
6 servings
2 tbsp. water
2 tbsp. honey
2 tbsp. balsamic vinegar
1 tbsp. Dijon mustard
1 tbsp. molasses
1 tsp. minced garlic
1 tsp. olive oil
6 chicken drumsticks, skinned
1/2 tsp. salt
Combine first 7 ingredients, stirring with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the
chicken with salt. Add chicken to pan, browning on all sides. Add honey
mixture to pan, turning chicken to coat. Reduce heat to medium-low. Cover
and cook 15 minutes or until chicken is done, turning chicken every 5 minutes.
Uncover and cook an additional 1 minute or until mixture is thick and
a mahogany color, and chicken is well coated. Remove from heat; cool
15 minutes. Cover and chill.
6 servings
Moroccan Chicken with Fruit Topping
1 tbsp. olive oil
1/2 tsp. salt
1/4 tsp. white pepper
1/4 tsp. thyme
4 skinless, boneless chicken breasts
1/2 cup chopped onion
2 tsp. bottled minced garlic
3/4 cup dried mixed fruit
1/2 cup dry white wine
1/2 cup chicken broth
1/8 tsp. salt
Heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle
1/2 tsp. salt, 1/4 tsp. pepper, and thyme evenly over chicken. Add chicken
to pan; cook 4 minutes on each side or until done. Remove from pan; cover
and keep warm.
Heat remaining oil in pan. Add onion to pan; sauté 2 minutes until tender. Add
garlic to pan; sauté 30 seconds. Add fruit and remaining ingredients to
pan; cook 5 minutes or until liquid almost evaporates.
4 servings
1/2 tsp. salt
1/4 tsp. white pepper
1/4 tsp. thyme
4 skinless, boneless chicken breasts
1/2 cup chopped onion
2 tsp. bottled minced garlic
3/4 cup dried mixed fruit
1/2 cup dry white wine
1/2 cup chicken broth
1/8 tsp. salt
Heat 2 tsp. oil in a large nonstick skillet over medium-high heat. Sprinkle
1/2 tsp. salt, 1/4 tsp. pepper, and thyme evenly over chicken. Add chicken
to pan; cook 4 minutes on each side or until done. Remove from pan; cover
and keep warm.
Heat remaining oil in pan. Add onion to pan; sauté 2 minutes until tender. Add
garlic to pan; sauté 30 seconds. Add fruit and remaining ingredients to
pan; cook 5 minutes or until liquid almost evaporates.
4 servings
Orange Sweet n' Sour Chicken Thighs with Bell Peppers
1 3.5oz. bag boil-in-bag long-grain rice
1½ tbsp. canola oil
1 lb. skinless, boneless chicken thighs
1/4 tsp. salt
1 cup orange juice
1 tbsp. cornstarch
2 tbsp. rice vinegar
3 tbsp. soy sauce
2 tbsp. honey
1 cup chopped onion
1 tsp. bottled minced garlic
1 tsp. bottled minced fresh ginger
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
Cook rice according to package directions, omitting salt and fat.
While rice cooks, heat 1 tbsp. canola oil in a large nonstick skillet over
medium-high heat. Sprinkle chicken with salt. Add chicken to pan, and cook
3 minutes on each side or until done. Remove chicken from pan, and cut
into thin strips.
While chicken cooks, combine orange juice, cornstarch, vinegar, soy sauce, and
honey, stirring with a whisk.
Add remaining oil to pan. Add onion, garlic, and ginger; sauté for 1 minute.
Add green bell pepper and red bell peppers strips, and sauté for 2 minutes.
Add orange juice mixture, and bring to a boil. Reduce heat, and simmer for
1 minute. Add the chicken to pan, and cook 1 minute or until thoroughly
heated. Serve over rice.
4 servings
1½ tbsp. canola oil
1 lb. skinless, boneless chicken thighs
1/4 tsp. salt
1 cup orange juice
1 tbsp. cornstarch
2 tbsp. rice vinegar
3 tbsp. soy sauce
2 tbsp. honey
1 cup chopped onion
1 tsp. bottled minced garlic
1 tsp. bottled minced fresh ginger
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
Cook rice according to package directions, omitting salt and fat.
While rice cooks, heat 1 tbsp. canola oil in a large nonstick skillet over
medium-high heat. Sprinkle chicken with salt. Add chicken to pan, and cook
3 minutes on each side or until done. Remove chicken from pan, and cut
into thin strips.
While chicken cooks, combine orange juice, cornstarch, vinegar, soy sauce, and
honey, stirring with a whisk.
Add remaining oil to pan. Add onion, garlic, and ginger; sauté for 1 minute.
Add green bell pepper and red bell peppers strips, and sauté for 2 minutes.
Add orange juice mixture, and bring to a boil. Reduce heat, and simmer for
1 minute. Add the chicken to pan, and cook 1 minute or until thoroughly
heated. Serve over rice.
4 servings
Oven-Fried Chicken
3/4 cup low-fat buttermilk
2 chicken breasts, skinned
2 chicken drumsticks, skinned
2 chicken thighs, skinned
1/2 cup flour
1 tsp. salt
1/2 tsp. red pepper
1/4 tsp. white pepper
1/4 tsp. cumin
Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in
refrigerator 1 hour, turning occasionally.
Combine flour, salt, peppers, and cumin in a second large zip-top plastic bag.
Remove chicken from first bag, discarding marinade. Add chicken, one piece
at a time, to flour mixture, shaking bag to coat chicken. Remove chicken
from bag, shaking off excess flour; lightly coat each chicken piece with
cooking spray. Return chicken, one piece at a time, to flour mixture,
shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.
Place chicken on a baking sheet lined with parchment paper. Lightly coat
chicken with cooking spray. Bake at 450° for 35 minutes or until done,
turning after 20 minutes
2 chicken breasts, skinned
2 chicken drumsticks, skinned
2 chicken thighs, skinned
1/2 cup flour
1 tsp. salt
1/2 tsp. red pepper
1/4 tsp. white pepper
1/4 tsp. cumin
Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in
refrigerator 1 hour, turning occasionally.
Combine flour, salt, peppers, and cumin in a second large zip-top plastic bag.
Remove chicken from first bag, discarding marinade. Add chicken, one piece
at a time, to flour mixture, shaking bag to coat chicken. Remove chicken
from bag, shaking off excess flour; lightly coat each chicken piece with
cooking spray. Return chicken, one piece at a time, to flour mixture,
shaking bag to coat chicken. Remove chicken from bag, shaking off excess flour.
Place chicken on a baking sheet lined with parchment paper. Lightly coat
chicken with cooking spray. Bake at 450° for 35 minutes or until done,
turning after 20 minutes
Parmesan Chicken and Rice
1 tbsp. olive oil
1/2 cup chopped onion
1 tsp. bottled minced garlic
1/2 tsp. thyme
1 8oz. pkg. sliced mushrooms
3/4 lb. skinless, boneless chicken breast, cut into bite-sized pieces
1/2 cup dry white wine
1/2 tsp. salt
1 cup uncooked instant rice
1 cup chicken broth
1/2 cup grated fresh Parmesan cheese
1/4 cup chopped fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add the onion,
garlic, thyme, and mushrooms; sauté 5 minutes or until onion is tender. Add
chicken; sauté 4 minutes or until the chicken is lightly browned. Add
wine and salt; cook 3 minutes or until liquid almost evaporates.
Stir in rice and broth. Bring to a boil; cover, reduce heat, and simmer 5 minutes
or until liquid is absorbed. Stir in cheese and parsley.
1/2 cup chopped onion
1 tsp. bottled minced garlic
1/2 tsp. thyme
1 8oz. pkg. sliced mushrooms
3/4 lb. skinless, boneless chicken breast, cut into bite-sized pieces
1/2 cup dry white wine
1/2 tsp. salt
1 cup uncooked instant rice
1 cup chicken broth
1/2 cup grated fresh Parmesan cheese
1/4 cup chopped fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add the onion,
garlic, thyme, and mushrooms; sauté 5 minutes or until onion is tender. Add
chicken; sauté 4 minutes or until the chicken is lightly browned. Add
wine and salt; cook 3 minutes or until liquid almost evaporates.
Stir in rice and broth. Bring to a boil; cover, reduce heat, and simmer 5 minutes
or until liquid is absorbed. Stir in cheese and parsley.
Roasted Garlic-Lemon Chicken
4 lbs. whole chicken
1 tsp. kosher salt
1/2 tsp. white pepper
8 garlic cloves, peeled
1 small lemon, quartered
Remove and discard giblets and neck from chicken. Trim excess fat. Starting at
neck cavity, loosen skin from breast and drumsticks by inserting fingers,
gently pushing between skin and meat.
Combine salt and pepper in a small bowl. Rub the salt mixture under loosened
skin. Lift wing tips up and over back, and tuck under chicken. Place
garlic and lemon in body cavity. Place the chicken, breast side down, on a
broiler pan. Bake at 400° for 1 hour or until a thermometer inserted in
the meaty part of thigh registers 165°. Let stand for 10 minutes. Discard skin.
4 servings
1 tsp. kosher salt
1/2 tsp. white pepper
8 garlic cloves, peeled
1 small lemon, quartered
Remove and discard giblets and neck from chicken. Trim excess fat. Starting at
neck cavity, loosen skin from breast and drumsticks by inserting fingers,
gently pushing between skin and meat.
Combine salt and pepper in a small bowl. Rub the salt mixture under loosened
skin. Lift wing tips up and over back, and tuck under chicken. Place
garlic and lemon in body cavity. Place the chicken, breast side down, on a
broiler pan. Bake at 400° for 1 hour or until a thermometer inserted in
the meaty part of thigh registers 165°. Let stand for 10 minutes. Discard skin.
4 servings
Rosemary Chicken and Brie en Croute
8oz. crescent dinner rolls
2 tbsp. finely chopped green onions
6 brie cheese, rine removed, cubed
1½ cups chopped cooked chicken breasts
1 egg, beaten
1 tsp. crushed dried rosemary leaves
1 tbsp. grated parmesan cheese
1 medium tomato, cut into 8 wedges
4 green onions
Separate dough into 4 rectangles; firmly press perforations to seal. Spoon
1/4 of chopped green onions onto center of each rectangle; top with 1/4 of
cheese cubes. Top each with 1/4 of chicken, pressing into cheese.
Fold short ends over chicken, overlapping slightly. Fold open ends over about
1/2 inch to form rectangle. Press all edges to seal. Place seam side down
on ungreased 15x10 baking pan or cookie sheet. Cut 3 slashes on top of
each roll to form steam vents. Brush with egg; sprinkle with rosemary and
parmesan cheese.
Bake at 350 for 21-26 minutes or until golden brown.
Garnish each sandwich with 2 tomato wedges and 1 green onion. Let stand 5 minutes
before serving.
Tip: For easy clean up, line baking pan with foil
2 tbsp. finely chopped green onions
6 brie cheese, rine removed, cubed
1½ cups chopped cooked chicken breasts
1 egg, beaten
1 tsp. crushed dried rosemary leaves
1 tbsp. grated parmesan cheese
1 medium tomato, cut into 8 wedges
4 green onions
Separate dough into 4 rectangles; firmly press perforations to seal. Spoon
1/4 of chopped green onions onto center of each rectangle; top with 1/4 of
cheese cubes. Top each with 1/4 of chicken, pressing into cheese.
Fold short ends over chicken, overlapping slightly. Fold open ends over about
1/2 inch to form rectangle. Press all edges to seal. Place seam side down
on ungreased 15x10 baking pan or cookie sheet. Cut 3 slashes on top of
each roll to form steam vents. Brush with egg; sprinkle with rosemary and
parmesan cheese.
Bake at 350 for 21-26 minutes or until golden brown.
Garnish each sandwich with 2 tomato wedges and 1 green onion. Let stand 5 minutes
before serving.
Tip: For easy clean up, line baking pan with foil
Spicy Chicken and Snow Peas
1 bag boil-in-bag long-grain rice
2 tbsp. sugar
3 tbsp. soy sauce
2 tbsp. rice vinegar
2 tsp. chile paste with garlic
1 tsp. bottled ground fresh ginger
1 tsp. dark sesame oil
1½ cups matchstick-cut carrots
1 cup thinly sliced red bell pepper
2 cups chopped cooked chicken breast
2 cups snow peas, trimmed
1/4 tsp. salt
1/3 cup unsalted, dry-roasted peanuts
Cook rice according to package directions, omitting salt and fat. Keep warm.
Combine sugar and next 4 ingredients in a small bowl. Heat a large nonstick
skillet over medium-high heat. Coat pan with cooking spray. Add oil to
pan. Add carrots and pepper to pan; sauté 2 minutes. Add chicken and peas
to pan; sauté 1 minute. Transfer chicken mixture to a large bowl; stir in salt.
Return pan to heat. Add soy sauce mixture to pan; bring to a boil. Cook until
reduced to 1/4 cup, stirring constantly. Arrange rice among on each of
4 plates; top each serving with chicken mixture. Drizzle sauce over each
serving; sprinkle each serving with peanuts.
You may omit chile paste or / and peanuts.
4 servings
2 tbsp. sugar
3 tbsp. soy sauce
2 tbsp. rice vinegar
2 tsp. chile paste with garlic
1 tsp. bottled ground fresh ginger
1 tsp. dark sesame oil
1½ cups matchstick-cut carrots
1 cup thinly sliced red bell pepper
2 cups chopped cooked chicken breast
2 cups snow peas, trimmed
1/4 tsp. salt
1/3 cup unsalted, dry-roasted peanuts
Cook rice according to package directions, omitting salt and fat. Keep warm.
Combine sugar and next 4 ingredients in a small bowl. Heat a large nonstick
skillet over medium-high heat. Coat pan with cooking spray. Add oil to
pan. Add carrots and pepper to pan; sauté 2 minutes. Add chicken and peas
to pan; sauté 1 minute. Transfer chicken mixture to a large bowl; stir in salt.
Return pan to heat. Add soy sauce mixture to pan; bring to a boil. Cook until
reduced to 1/4 cup, stirring constantly. Arrange rice among on each of
4 plates; top each serving with chicken mixture. Drizzle sauce over each
serving; sprinkle each serving with peanuts.
You may omit chile paste or / and peanuts.
4 servings
Chicken Strudels
1 cup chopped onion
1 10oz. pkg. fresh spinach, chopped
4 cups chopped cooked chicken breast
3/4 cup shredded Swiss cheese
1 large egg
2 tbsp. dry white wine
1/4 tsp. salt
2 garlic cloves, minced
8 sheets frozen phyllo dough, thawed
1/2 cup dry breadcrumbs
1 tbsp. butter, melted
1/4 tsp. paprika
Heat a large nonstick skillet coated with cooking spray over medium heat. Add
onion, and sauté for 6 minutes or until tender. Stir in spinach, and cook
for 2 minutes or until spinach wilts, stirring constantly. Remove from
heat. Stir in chicken and the next 5 ingredients.
Lightly coat 1 sheet phyllo dough with cooking spray (cover remaining dough to
keep from drying). Sprinkle with 1 tablespoon breadcrumbs. Repeat the
layers with 3 sheets phyllo, cooking spray, and 3 tbsp. breadcrumbs.
Gently press the layers together. Place about 2½ cups chicken mixture along
1 long edge of top phyllo sheet, leaving a border. Starting at the long
edge with the border, roll up jelly-roll fashion. Place, seam side down, on
a baking sheet coated with cooking spray. Tuck ends under. Repeat with the
remaining 4 sheets phyllo, cooking spray, 1/4 cup breadcrumbs, and 2½ cups
chicken mixture. Brush strudels evenly with butter. Sprinkle each with 1/8 tsp. paprika.
Bake strudels at 375° for 20 minutes or until brown. Let stand for 5 minutes
before slicing. Cut each strudel into 4 slices. Serve immediately.
1 10oz. pkg. fresh spinach, chopped
4 cups chopped cooked chicken breast
3/4 cup shredded Swiss cheese
1 large egg
2 tbsp. dry white wine
1/4 tsp. salt
2 garlic cloves, minced
8 sheets frozen phyllo dough, thawed
1/2 cup dry breadcrumbs
1 tbsp. butter, melted
1/4 tsp. paprika
Heat a large nonstick skillet coated with cooking spray over medium heat. Add
onion, and sauté for 6 minutes or until tender. Stir in spinach, and cook
for 2 minutes or until spinach wilts, stirring constantly. Remove from
heat. Stir in chicken and the next 5 ingredients.
Lightly coat 1 sheet phyllo dough with cooking spray (cover remaining dough to
keep from drying). Sprinkle with 1 tablespoon breadcrumbs. Repeat the
layers with 3 sheets phyllo, cooking spray, and 3 tbsp. breadcrumbs.
Gently press the layers together. Place about 2½ cups chicken mixture along
1 long edge of top phyllo sheet, leaving a border. Starting at the long
edge with the border, roll up jelly-roll fashion. Place, seam side down, on
a baking sheet coated with cooking spray. Tuck ends under. Repeat with the
remaining 4 sheets phyllo, cooking spray, 1/4 cup breadcrumbs, and 2½ cups
chicken mixture. Brush strudels evenly with butter. Sprinkle each with 1/8 tsp. paprika.
Bake strudels at 375° for 20 minutes or until brown. Let stand for 5 minutes
before slicing. Cut each strudel into 4 slices. Serve immediately.
Beef and Sugar Snap Peas
1 3.5oz. bag boil-in-bag brown rice
1 flank steak, trimmed
2 tbsp. soy sauce
3/4 cup chicken broth
1/4 cup hoisin sauce
2 tsp. cornstarch
2 tsp. sesame oil
1 cup sliced onion
1 tbsp. bottled fresh ground ginger
3 cups frozen sugar snap peas
1 cup shredded carrot
Cook rice according to the package directions, omitting salt and fat.
Cut steak diagonally across grain into thin slices. Combine steak and 1 tbsp.
soy sauce; toss to coat. Combine the remaining soy sauce, broth, hoisin,
and cornstarch; stir well with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Add steak mixture;
sauté 1½ minutes or until lightly browned. Remove steak from pan. Add onion
and ginger to pan; sauté 2 minutes. Add peas and carrot; sauté 2 minutes.
Stir in steak mixture; sauté for 30 seconds. Add broth mixture; bring to a
boil. Cook 1 minute or until slightly thick, stirring constantly.
Serve immediately over rice.
1 flank steak, trimmed
2 tbsp. soy sauce
3/4 cup chicken broth
1/4 cup hoisin sauce
2 tsp. cornstarch
2 tsp. sesame oil
1 cup sliced onion
1 tbsp. bottled fresh ground ginger
3 cups frozen sugar snap peas
1 cup shredded carrot
Cook rice according to the package directions, omitting salt and fat.
Cut steak diagonally across grain into thin slices. Combine steak and 1 tbsp.
soy sauce; toss to coat. Combine the remaining soy sauce, broth, hoisin,
and cornstarch; stir well with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Add steak mixture;
sauté 1½ minutes or until lightly browned. Remove steak from pan. Add onion
and ginger to pan; sauté 2 minutes. Add peas and carrot; sauté 2 minutes.
Stir in steak mixture; sauté for 30 seconds. Add broth mixture; bring to a
boil. Cook 1 minute or until slightly thick, stirring constantly.
Serve immediately over rice.
Flank Steak with Hot Peanut Sauce
1/3 cup chopped green onions
1/3 cup soy sauce
1 tbsp. brown sugar
1 tbsp. minced peeled fresh ginger
1 tbsp. lime juice
2 tsp. sesame oil
1 tsp. crushed red pepper
2 garlic cloves, minced
1lb.flank steak, trimmed and cut diagonally into thin slices
1/2 cup water
1 tbsp. crunchy peanut butter
1 tsp. cornstarch
Combine first 8 ingredients in a small bowl, stirring with a whisk. Place
steak and 1/4 cup onion mixture in a large zip-top plastic bag; seal.
Marinate in refrigerator at least 2 hours or overnight, turning bag occasionally.
Combine remaining marinade, 1/2 cup water, peanut butter, and cornstarch in a
small saucepan. Bring to a simmer; cook 1 minute, stirring frequently.
Remove from heat; keep warm.
Remove steak from bag, discarding marinade. Heat a large nonstick skillet over
medium-high heat. Add beef to pan; cook 2 minutes on each side or until
desired degree of doneness. Serve with sauce.
4 servings
1/3 cup soy sauce
1 tbsp. brown sugar
1 tbsp. minced peeled fresh ginger
1 tbsp. lime juice
2 tsp. sesame oil
1 tsp. crushed red pepper
2 garlic cloves, minced
1lb.flank steak, trimmed and cut diagonally into thin slices
1/2 cup water
1 tbsp. crunchy peanut butter
1 tsp. cornstarch
Combine first 8 ingredients in a small bowl, stirring with a whisk. Place
steak and 1/4 cup onion mixture in a large zip-top plastic bag; seal.
Marinate in refrigerator at least 2 hours or overnight, turning bag occasionally.
Combine remaining marinade, 1/2 cup water, peanut butter, and cornstarch in a
small saucepan. Bring to a simmer; cook 1 minute, stirring frequently.
Remove from heat; keep warm.
Remove steak from bag, discarding marinade. Heat a large nonstick skillet over
medium-high heat. Add beef to pan; cook 2 minutes on each side or until
desired degree of doneness. Serve with sauce.
4 servings
Broiled Flank Steak with Warm Tomato Topping
1¼ tsp. cumin
3/4 tsp. salt
1/8 tsp. red pepper
1 lb. flank steak, trimmed
1 tsp. olive oil
1 tsp. bottled minced garlic
1 jalapeño pepper, seeded and minced
2 cups grape or cherry tomatoes, halved
1/4 cup chopped fresh cilantro
Preheat broiler.
Combine 1 tsp. cumin, 1/2 tsp. salt, and red pepper; sprinkle evenly over steak.
Place steak on a broiler pan coated with cooking spray; broil 10 minutes
or until desired degree of doneness, turning once. Cut steak diagonally
across grain into thin slices.
Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeño
to pan; cook 1 minute. Add remaining cumin and salt, and tomatoes to pan;
cook 3 minutes or until tomatoes begin to soften. Remove from heat; stir
in cilantro. Serve tomato topping with steak.
4 servings
3/4 tsp. salt
1/8 tsp. red pepper
1 lb. flank steak, trimmed
1 tsp. olive oil
1 tsp. bottled minced garlic
1 jalapeño pepper, seeded and minced
2 cups grape or cherry tomatoes, halved
1/4 cup chopped fresh cilantro
Preheat broiler.
Combine 1 tsp. cumin, 1/2 tsp. salt, and red pepper; sprinkle evenly over steak.
Place steak on a broiler pan coated with cooking spray; broil 10 minutes
or until desired degree of doneness, turning once. Cut steak diagonally
across grain into thin slices.
Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeño
to pan; cook 1 minute. Add remaining cumin and salt, and tomatoes to pan;
cook 3 minutes or until tomatoes begin to soften. Remove from heat; stir
in cilantro. Serve tomato topping with steak.
4 servings
Ginger Beef
1 bag boil-in-bag long-grain rice
1 tsp. vegetable oil
1/4 cup beef broth
3 tbsp. soy sauce
1 tbsp. cornstarch
1 tbsp. dry sherry
2 tsp. bottled minced fresh ginger
1 tsp. bottled minced garlic
Dash of crushed red pepper
1½ cups vertically sliced onion
1lb. flank steak, trimmed and cut into strips
4 lime slices
Prepare rice according to package directions, omitting salt and fat.
While rice cooks, heat oil in a large nonstick skillet coated with cooking
spray over medium-high heat.
Combine broth and next 6 ingredients. Add onion to pan; sauté 2 minutes. Add
steak; sauté 5 minutes or until desired degree of doneness. Stir in broth
mixture; cook 10 seconds until slightly thick, stirring constantly. Serve
over rice with lime slices.
4 servings
1 tsp. vegetable oil
1/4 cup beef broth
3 tbsp. soy sauce
1 tbsp. cornstarch
1 tbsp. dry sherry
2 tsp. bottled minced fresh ginger
1 tsp. bottled minced garlic
Dash of crushed red pepper
1½ cups vertically sliced onion
1lb. flank steak, trimmed and cut into strips
4 lime slices
Prepare rice according to package directions, omitting salt and fat.
While rice cooks, heat oil in a large nonstick skillet coated with cooking
spray over medium-high heat.
Combine broth and next 6 ingredients. Add onion to pan; sauté 2 minutes. Add
steak; sauté 5 minutes or until desired degree of doneness. Stir in broth
mixture; cook 10 seconds until slightly thick, stirring constantly. Serve
over rice with lime slices.
4 servings
Italian-Style Hash Browns and Steaks
1 tbsp. olive oil
1¼ tsp. salt
1 tsp. oregano
1 28oz. pkg. frozen hash brown potatoes with onions and peppers
1 tsp. fennel seeds
1/2 tsp. bottled minced garlic
1 lb. boneless sirloin steak
Heat oil in a large nonstick skillet over medium-high heat. Add 3/4 tsp. salt,
oregano, and potatoes; cook 10 minutes or until potatoes are browned,
stirring occasionally. Remove from pan.
While potatoes cook, combine 1/2 tsp. salt, fennel seeds, and garlic in a
mortar. Mash to a paste with a pestle; rub over steak.
Heat a nonstick skillet coated with cooking spray over medium-high heat. Add
steak; cook 3 minutes on each side or until desired degree of doneness.
Thinly slice steak; serve with potatoes.
4 servings
1¼ tsp. salt
1 tsp. oregano
1 28oz. pkg. frozen hash brown potatoes with onions and peppers
1 tsp. fennel seeds
1/2 tsp. bottled minced garlic
1 lb. boneless sirloin steak
Heat oil in a large nonstick skillet over medium-high heat. Add 3/4 tsp. salt,
oregano, and potatoes; cook 10 minutes or until potatoes are browned,
stirring occasionally. Remove from pan.
While potatoes cook, combine 1/2 tsp. salt, fennel seeds, and garlic in a
mortar. Mash to a paste with a pestle; rub over steak.
Heat a nonstick skillet coated with cooking spray over medium-high heat. Add
steak; cook 3 minutes on each side or until desired degree of doneness.
Thinly slice steak; serve with potatoes.
4 servings
Steaks with Tuscan-Style Cannellini Salad
2 cups chopped plum tomato (about ½ lb.)
1 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh parsley
2 tbsp. balsamic vinegar
2 tsp. bottled minced garlic
1 tsp. olive oil
1 16oz. can cannellini beans, rinsed and drained
3/4 tsp. salt
4 (4oz. each) beef tenderloin steaks, trimmed
Combine tomato, rosemary, parsley, vinegar, garlic, oil, and beans in a large
bowl, stirring well. Sprinkle ¼ tsp. salt over bean mixture; stir to combine.
Heat a grill pan over medium-high heat. Sprinkle steaks evenly with remaining
salt. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on
each side or until desired degree of doneness. Serve with bean mixture.
4 servings
1 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh parsley
2 tbsp. balsamic vinegar
2 tsp. bottled minced garlic
1 tsp. olive oil
1 16oz. can cannellini beans, rinsed and drained
3/4 tsp. salt
4 (4oz. each) beef tenderloin steaks, trimmed
Combine tomato, rosemary, parsley, vinegar, garlic, oil, and beans in a large
bowl, stirring well. Sprinkle ¼ tsp. salt over bean mixture; stir to combine.
Heat a grill pan over medium-high heat. Sprinkle steaks evenly with remaining
salt. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on
each side or until desired degree of doneness. Serve with bean mixture.
4 servings
Shredded Beef and Mushroom Ragu
1 cup hot water
2 cups dried porcini mushrooms
3/4 tsp. kosher salt
1½ lbs. beef short ribs, trimmed
1 tbsp. flour
2 tsp. olive oil
4 cups thinly sliced cremini mushrooms
2 cups thinly sliced onion
1 tbsp. tomato paste
1 tsp. chopped fresh thyme
4 garlic cloves, crushed
1 cup dry red wine
1 cup beef broth
Combine 1 cup hot water and porcini mushrooms in a small bowl; let stand 10
minutes. Drain mushrooms through a fine sieve into a bowl, reserving
liquid. Chop mushrooms; set aside.
Sprinkle ½ tsp. salt over ribs; dredge ribs in flour. Heat oil in a large
Dutch oven over medium-high heat. Add ribs to pan; cook 12 minutes,
browning on all sides. Remove ribs from pan. Add porcini mushrooms,
cremini mushrooms, and next 4 ingredients to pan; cook 12 minutes or until
mushrooms are tender. Add wine, scraping pan to loosen brown bits.
Add mushroom liquid and broth; bring to a boil. Add ribs to pan; cover.
Place pan in oven; bake at 350° for 2½ hours or until ribs are tender. Let
stand 10 minutes. Remove meat from bones; discard bones, fat, and gristle.
Shred meat with 2 forks; return meat to pan. Stir in remaining
salt. Cool completely. Place mixture in an airtight container or heavy-
duty zip-top plastic bag; freeze.
Thaw meat mixture overnight in refrigerator. Place mixture in a large saucepan
over medium heat; cook until thoroughly heated, stirring frequently.
2 cups dried porcini mushrooms
3/4 tsp. kosher salt
1½ lbs. beef short ribs, trimmed
1 tbsp. flour
2 tsp. olive oil
4 cups thinly sliced cremini mushrooms
2 cups thinly sliced onion
1 tbsp. tomato paste
1 tsp. chopped fresh thyme
4 garlic cloves, crushed
1 cup dry red wine
1 cup beef broth
Combine 1 cup hot water and porcini mushrooms in a small bowl; let stand 10
minutes. Drain mushrooms through a fine sieve into a bowl, reserving
liquid. Chop mushrooms; set aside.
Sprinkle ½ tsp. salt over ribs; dredge ribs in flour. Heat oil in a large
Dutch oven over medium-high heat. Add ribs to pan; cook 12 minutes,
browning on all sides. Remove ribs from pan. Add porcini mushrooms,
cremini mushrooms, and next 4 ingredients to pan; cook 12 minutes or until
mushrooms are tender. Add wine, scraping pan to loosen brown bits.
Add mushroom liquid and broth; bring to a boil. Add ribs to pan; cover.
Place pan in oven; bake at 350° for 2½ hours or until ribs are tender. Let
stand 10 minutes. Remove meat from bones; discard bones, fat, and gristle.
Shred meat with 2 forks; return meat to pan. Stir in remaining
salt. Cool completely. Place mixture in an airtight container or heavy-
duty zip-top plastic bag; freeze.
Thaw meat mixture overnight in refrigerator. Place mixture in a large saucepan
over medium heat; cook until thoroughly heated, stirring frequently.
Steamed Trout with Chive-Tarragon Butter
1½ tbsp. butter
1 tsp. chopped fresh chives
3/4 tsp. minced garlic
1/4 tsp. chopped fresh tarragon
1/8 tsp. grated lemon rind
1/2 tsp. kosher salt, divided
1/2 tsp. white pepper
4 (8oz. each) dressed whole trout fillets
4 lemon wedges
Combine first 5 ingredients in a small microwave-safe bowl. Microwave at HIGH
30 seconds. Add 1/4 tsp. salt and 1/4 tsp. pepper; stir to combine. Set aside.
Cut 4 (15 x 24) pieces of parchment paper. Fold in half crosswise. Draw a large
heart half on each piece, with the fold of the paper being the center
of the heart. Cut out the heart, and open. Place 1 fillet near the
fold of each piece of parchment. Squeeze 1 lemon wedge over each fillet.
Brush margarine mixture evenly over fillets; sprinkle evenly with remaining
salt and pepper. Starting at the top of the heart, fold edges of parchment,
sealing edges with narrow folds. Twist the end tip to secure
tightly. Place packets on a baking sheet. Bake at 425° for 12 minutes.
Place on plates; cut open. Serve immediately.
4 servings
1 tsp. chopped fresh chives
3/4 tsp. minced garlic
1/4 tsp. chopped fresh tarragon
1/8 tsp. grated lemon rind
1/2 tsp. kosher salt, divided
1/2 tsp. white pepper
4 (8oz. each) dressed whole trout fillets
4 lemon wedges
Combine first 5 ingredients in a small microwave-safe bowl. Microwave at HIGH
30 seconds. Add 1/4 tsp. salt and 1/4 tsp. pepper; stir to combine. Set aside.
Cut 4 (15 x 24) pieces of parchment paper. Fold in half crosswise. Draw a large
heart half on each piece, with the fold of the paper being the center
of the heart. Cut out the heart, and open. Place 1 fillet near the
fold of each piece of parchment. Squeeze 1 lemon wedge over each fillet.
Brush margarine mixture evenly over fillets; sprinkle evenly with remaining
salt and pepper. Starting at the top of the heart, fold edges of parchment,
sealing edges with narrow folds. Twist the end tip to secure
tightly. Place packets on a baking sheet. Bake at 425° for 12 minutes.
Place on plates; cut open. Serve immediately.
4 servings
Steamed Clams and Tomatoes with Angel Hair Pasta
1 9oz. pkg. fresh angel hair pasta
1 tbsp. olive oil
1 cup chopped tomato
1 tbsp. bottled minced garlic
1/4 tsp. crushed red pepper
1/3 cup dry white wine
1 8oz. bottle clam juice
2 dozen littleneck clams, scrubbed
1 tbsp. butter
4 tsp. chopped fresh parsley
Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add tomato, garlic,
and pepper to pan; sauté 1 minute. Stir in wine and juice; bring to a boil.
Add clams. Cover and cook 7 minutes or until shells open. Discard any
unopened shells. Remove clams from pan with a slotted spoon; add butter to
pan, stirring until butter melts. Place 1 cup pasta in each of 4 shallow
bowls; top each serving evenly with clams, broth, and parsley.
4 servings
1 tbsp. olive oil
1 cup chopped tomato
1 tbsp. bottled minced garlic
1/4 tsp. crushed red pepper
1/3 cup dry white wine
1 8oz. bottle clam juice
2 dozen littleneck clams, scrubbed
1 tbsp. butter
4 tsp. chopped fresh parsley
Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Add tomato, garlic,
and pepper to pan; sauté 1 minute. Stir in wine and juice; bring to a boil.
Add clams. Cover and cook 7 minutes or until shells open. Discard any
unopened shells. Remove clams from pan with a slotted spoon; add butter to
pan, stirring until butter melts. Place 1 cup pasta in each of 4 shallow
bowls; top each serving evenly with clams, broth, and parsley.
4 servings
Spicy Shrimp Tacos with Tomatillo Salsa
1 tsp. chili powder
1/2 tsp. red pepper
1/4 tsp. kosher salt
3 garlic cloves, minced
1 lb. medium shrimp, peeled and deveined
1 tsp. olive oil
Salsa:
1/2 lb. tomatillos, coarsely chopped
1/4 cup chopped onion
1/4 cup sour cream
2 tbsp. chopped fresh cilantro
2 tbsp. cider vinegar
1 tbsp. fresh lime juice
1 tsp. sugar
1/8 tsp. kosher salt
1 avocado, peeled
1 serrano chile, seeded and chopped
8 corn tortillas
To prepare shrimp, combine first 5 ingredients in a bowl. Refrigerate 30 minutes.
Heat oil in a large nonstick skillet over medium-high heat. Add shrimp;
sauté 4 minutes or until done.
To prepare salsa, place tomatillos and next 9 ingredients in a food processor;
process until smooth. Warm tortillas according to package directions.
Divide shrimp evenly among tortillas. Top each with salsa; fold in half.
4 servings
1/2 tsp. red pepper
1/4 tsp. kosher salt
3 garlic cloves, minced
1 lb. medium shrimp, peeled and deveined
1 tsp. olive oil
Salsa:
1/2 lb. tomatillos, coarsely chopped
1/4 cup chopped onion
1/4 cup sour cream
2 tbsp. chopped fresh cilantro
2 tbsp. cider vinegar
1 tbsp. fresh lime juice
1 tsp. sugar
1/8 tsp. kosher salt
1 avocado, peeled
1 serrano chile, seeded and chopped
8 corn tortillas
To prepare shrimp, combine first 5 ingredients in a bowl. Refrigerate 30 minutes.
Heat oil in a large nonstick skillet over medium-high heat. Add shrimp;
sauté 4 minutes or until done.
To prepare salsa, place tomatillos and next 9 ingredients in a food processor;
process until smooth. Warm tortillas according to package directions.
Divide shrimp evenly among tortillas. Top each with salsa; fold in half.
4 servings
Spicy Pepper Shrimp
1 3.5oz. bag boil-in-bag long-grain rice
1 tbsp. olive oil
1 cup chopped yellow bell pepper
1 tbsp. chopped, seeded jalapeño pepper
1/4 tsp. salt
1/4 tsp. crushed red pepper
1½lbs. peeled and deveined medium shrimp
1 tbsp. lime juice
1 14.5oz. can diced tomatoes, drained
Cook rice according to package directions.
While rice cooks, heat oil in a large nonstick skillet over medium-high heat.
Add bell pepper and jalapeño; sauté 4 minutes. Add salt, black pepper, red
pepper, and shrimp; cook 2 minutes or until shrimp are done. Stir in juice
and tomatoes; cook 2 minutes or until thoroughly heated. Serve over rice.
4 servings
1 tbsp. olive oil
1 cup chopped yellow bell pepper
1 tbsp. chopped, seeded jalapeño pepper
1/4 tsp. salt
1/4 tsp. crushed red pepper
1½lbs. peeled and deveined medium shrimp
1 tbsp. lime juice
1 14.5oz. can diced tomatoes, drained
Cook rice according to package directions.
While rice cooks, heat oil in a large nonstick skillet over medium-high heat.
Add bell pepper and jalapeño; sauté 4 minutes. Add salt, black pepper, red
pepper, and shrimp; cook 2 minutes or until shrimp are done. Stir in juice
and tomatoes; cook 2 minutes or until thoroughly heated. Serve over rice.
4 servings
Spicy Mustard Shrimp
2 tsp. canola oil
1 lb. peeled and deveined large shrimp
1 tbsp. whole-grain Dijon mustard
1½ tsp. chipotle hot pepper sauce
2/3 cup diagonally cut green onions
1 large mango, peeled and diced
1/4 cup chopped fresh cilantro
4 lime wedges
Heat oil in a large nonstick skillet over medium-high heat. Add shrimp to pan;
sauté 1 minute. Add mustard and pepper sauce to pan; sauté 2 minutes,
stirring frequently. Stir in onions; cook 1 minute. Remove from heat; stir
in diced mango. Sprinkle with cilantro. Serve with lime wedges. Serve with rice
4 servings
1 lb. peeled and deveined large shrimp
1 tbsp. whole-grain Dijon mustard
1½ tsp. chipotle hot pepper sauce
2/3 cup diagonally cut green onions
1 large mango, peeled and diced
1/4 cup chopped fresh cilantro
4 lime wedges
Heat oil in a large nonstick skillet over medium-high heat. Add shrimp to pan;
sauté 1 minute. Add mustard and pepper sauce to pan; sauté 2 minutes,
stirring frequently. Stir in onions; cook 1 minute. Remove from heat; stir
in diced mango. Sprinkle with cilantro. Serve with lime wedges. Serve with rice
4 servings
Spicy Lemon Trout
2 tsp. lemon juice
2 tsp. olive oil
4 dressed trout fillets
1 tsp. thyme
1/2 tsp. salt
1/2 tsp. Spanish smoked paprika
1/4 tsp. red pepper
2 lemons, thinly sliced
Combine juice and oil; brush inside of fish. Combine thyme, salt, paprika, and
pepper; sprinkle evenly inside cavity of each fish. Place 3 lemon
slices into cavity of each fish. Place fish on broiler pan coated with
cooking spray; broil 4 minutes on each side or until fish flakes easily
when tested with a fork or until desired degree of doneness.
4 servings
2 tsp. olive oil
4 dressed trout fillets
1 tsp. thyme
1/2 tsp. salt
1/2 tsp. Spanish smoked paprika
1/4 tsp. red pepper
2 lemons, thinly sliced
Combine juice and oil; brush inside of fish. Combine thyme, salt, paprika, and
pepper; sprinkle evenly inside cavity of each fish. Place 3 lemon
slices into cavity of each fish. Place fish on broiler pan coated with
cooking spray; broil 4 minutes on each side or until fish flakes easily
when tested with a fork or until desired degree of doneness.
4 servings
Spiced Salmon with Mustard Sauce
2 tsp. whole-grain mustard
1 tsp. honey
1/4 tsp. turmeric
1/4 tsp. red pepper
1/8 tsp. garlic powder
1/4 tsp. salt
4 (6oz. each) salmon fillets
Preheat broiler.
Combine first 6 ingredients in a small bowl, stirring well with a fork. Rub
mustard mixture evenly over each fillet. Place fillets, skin side down, on
a jelly-roll pan coated with cooking spray. Broil 8 minutes or until fish
flakes easily when tested with a fork or until desired degree of doneness.
Sautéed Spinach:
1 tbsp. margarine
2 garlics, minced
12 cups fresh trimmed spinach
½ tsp. salt
Melt margarine in a large nonstick skillet over medium-high heat. Add garlic
to pan; sauté 1 minute. Add spinach to pan; sauté 3 minutes or until
spinach begins to wilt. Sprinkle with salt.
4 servings
1 tsp. honey
1/4 tsp. turmeric
1/4 tsp. red pepper
1/8 tsp. garlic powder
1/4 tsp. salt
4 (6oz. each) salmon fillets
Preheat broiler.
Combine first 6 ingredients in a small bowl, stirring well with a fork. Rub
mustard mixture evenly over each fillet. Place fillets, skin side down, on
a jelly-roll pan coated with cooking spray. Broil 8 minutes or until fish
flakes easily when tested with a fork or until desired degree of doneness.
Sautéed Spinach:
1 tbsp. margarine
2 garlics, minced
12 cups fresh trimmed spinach
½ tsp. salt
Melt margarine in a large nonstick skillet over medium-high heat. Add garlic
to pan; sauté 1 minute. Add spinach to pan; sauté 3 minutes or until
spinach begins to wilt. Sprinkle with salt.
4 servings
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