Happy Wednesday to you. The garden flourished this year to say the least and there are no shortage of tomatoes. It seems every time I turn around there are a bowl of freshly picked tomatoes on the counter looking at me funny.
What are you going to do with me this time?
Sometimes, I pop them in my mouth.
Maybe toss them in a fresh salad.
Cook them down in a killer tomato sauce.
Slow roast them and make sun dried tomato candy.
Or I just hit them with flavor and fire them in the oven.
Today, I opted to slice them and roast them in the oven. Oh so good. Salt and pepper with some fresh herbs. 400 degree oven and cook them until they are happy. They are so sweet. Great with crusty bread or even on their own. You could also pair them with some eggs for a nice breakfast or by all means fold them in some roasted vegetables or even pasta.
What are your favorite with ways to treat tomatoes?
1 (1-pound) boneless leg of lamb roast, trimmed and cut into 1/2-inch cubes
1/2 teaspoon kosher salt, divided
1 1/2 cups chopped onion $
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon ground red pepper
6 garlic cloves, coarsely chopped
2 tablespoons honey
1 tablespoon tomato paste
1/2 cup dried apricots, quartered $
1 (14-ounce) can fat-free, lower-sodium beef broth
Instructions
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Sprinkle lamb evenly with 1/4 teaspoon salt. Add lamb to pan; sauté 4 minutes, turning to brown on all sides. Remove from pan. Add onion; sauté for 4 minutes, stirring frequently. Add remaining 1/4 teaspoon salt, cumin, and next 3 ingredients (through garlic); sauté for 1 minute, stirring constantly. Stir in honey and tomato paste; cook 30 seconds, stirring frequently. Return lamb to pan. Add apricots and broth; bring to a boil. Cover, reduce heat, and simmer 1 hour or until lamb is tender, stirring occasionally.
Pressure cookers considerably shorten the cooking time of just about anything – including soups!
A pressure cooker is a normal high-quality stainless steel pan with a fancy top which seals shut at the beginning of cooking and traps vapor inside allowing the pressure to build and internal temperature to rise higher than what can be achieved with conventional cooking – resulting in faster cooking, more intense flavor, and better preserved vitamins and minerals!
Technology has made modern pressure cookers safer (with redundant safety mechanisms), faster (more pressure) and quieter than ever- no more whistling, shhshing or unexpected bursts of vapor while under pressure.
How Much Faster?
How about…
Soaked chickpeas ready in 33* minutes vs. 3 hours (or more) of simmering – black beans need only 20*!
Pasta and Sauce cooked together, with al dente results ready in the time it would take to get a pot of hot water to boil.
Almost any veggie steamed to perfection with just 5 minutes or less under pressure (with exception of potatoes, pumpkin and beets)
A veggie stock can be cooked at pressure for only 5 minutes, and then the residual heat of the pressure cooker will keep cooking it for 10 minutes or more (no energy!).
A steamed dessert custard can be fully cooked without curdling in 5-10 minutes (depending on the size of the container)
*Cooking time includes time to pressure and open – in other words, from start to finish!
Why is Pressure Cooking Good for Vegetables?
Pressure cooking prevents the oxidation of veggies, using the steamer basket preserves the water-soluble vitamins, the sealed top keep the vitamins from evaporating away, and the quick cooking helps to retain more minerals that could be destroyed by longer cooking times. The result will be more flavor, more color and a retention of up to 95% of vitamins and minerals (vs. regular cooking, which only retains about 40%).
So What Can it Do?
You can use a pressure cooker to cook vegetables, fruits, dessert, grains (meat and fish, for the omnivores) and it is famous for how quickly it can cook beans! A pressure cooker will let you cook in the following ways -including combining traditional cooking techniques with this super-fast cooker:
Brown – this is the first step in many recipes, like risotto, and can be done before the lid is placed and pressure cooking begins, or after it is removed.
Boil – just add enough water to cover the food by half.
Steam – insert the accessory, or a metal-foldable steaming basket with 1 cup of water.
Braise – brown the food in the pan, and then add 1/2 a cup or less of liquid (wine, milk, broth, water).
Stew – throw everything in, cover with liquid, and close the top.
Steam Roast – place the food suspended with rack, trivet or steamer basket with just 1-2 cups of cooking liquid.
Reduce – after the lid is removed, cook on high flame to reduce liquids if desired.
Water Bath (Bain Marie)– place a heat-resistant bowl (ceramic, Pyrex, stainless steel), covered in aluminum foil on steamer basket inside pressure cooker with 1 cup of water on the bottom.
Perfectly Cooked Rice – add the correct proportion of rice to water, bring to pressure and turn off the pressure cooker. The residual heat and vapor will cook the rice perfectly.
Extract Juice – place fruit in steamer basket with container underneath.
Show Me!
Though the recipe below does not require a pressure cooker – you will find that once you discover the taste and speed at which your food is ready that you won’t ant to put it down. Making this recipe “the regular no pressure way” would have you use a stock you made beforehand (instead of making it on the fly), boiling the potatoes for 30 minutes and tossing in the nettles during the last 10 minutes.
Cream of Stinging Nettle Soup
Picking & Washing Stinging Nettles
A web search will yield a host of bloggers picking nettles with tongs, gloves and anything possible to avoid getting stung. The reality is that if you’re getting stung, the nettle is really too old to be picked and cooked. The soft, young nettles which have not yet bloomed will not prick you and.. if you are brave enough to stick one in your mouth they have a very strong and refreshing flavor of cucumber – just taste it though, stinging nettles are not a raw food. There may still be some traces of “formic acid” which is the “sting” one would get from red fire ants which is destroyed during cooking.
The youngest pieces can be picked and the leaves and stalks can be used… though the slightly older will have slightly more woody stems that will need to be separated from the leaves.
To wash, simply put them in a colander and then submerge it in water (either in a bigger bowl or sink). Swish them around so any dirt will fall to the bottom and then strain out and shake them a bit to get out any excess of water.
You will need a lot of nettles to make this recipe (about two colanders full). Nettles are very thin, weigh nothing and will practically disintegrate during cooking. You can supplement your foraged nettles with equal amounts of baby spinach to get to the right weight.
Cream of Stinging Nettle Soup
Serves: 4-6
Ingredients
7 oz. or 200gr of Stinging Nettles (or mix of Nettles and Baby Spinach),
1/2 Tbsp. Butter
1/2 Tbsp. Olive Oil
1 small Scallion, sliced
1 small (or half of a large) carrot, roughly chopped
1 stalk Celery, roughly chopped
2 medium potatoes, medium dice (with skin on)
Salt and Pepper to taste (about 1 tsp. of salt and 1/4 tsp. of pepper)
4 cups or 1lt Water
4 Tbsp. Cream or Yogurt
Instructions
3.2.1251
Special equipment: Pressure cooker; immersion Blender or blender
In the pre-heated pressure cooker melt the butter and soften the scallion, then add the carrots and celery and lightly brown them. Next, add the potatoes, salt and mix everything together. Lastly, add the nettles. Let them rest on top of the water and do not stir them in.
Close and lock your pressure cooker. Turn the heat up to high until it reaches pressure. Then, turn the heat down to low and count 5 minutes cooking time at HIGH pressure. When the time is up, open the pressure cooker with the Cold-water-quick release – bring your pressure cooker to the sink and pour water over the top, tilting it to avoid having water get into the valves. For electric pressure cookers, open with the Normal release – twist the valve to release pressure quickly.
Puree the contents of the pressure cooker and serve with a spoon of yogurt or cream for flavor and garnish.
Cook the polenta while the ragù simmers so everything will be ready and hot at the same time. Use mild sausage, if you prefer.
Price: $2.49 per serving
Pantry Checklist:
• Olive oil
• Hot turkey Italian sausage
• Onion
• Cremini mushrooms
• 2 garlic cloves
• Kosher salt
• No-salt-added diced tomatoes (14.5-ounce can)
• Fat-free, lower-sodium chicken broth
• Water
• Uncooked polenta
• 1/3-less-fat cream cheese
• Butter
Mushroom and Sausage Ragù with Polenta
Serves: 4
Ingredients
1 1/2 tablespoons olive oil, divided $
8 ounces hot turkey Italian sausage
1/2 cup chopped onion $
1 pound cremini mushrooms, sliced
2 large garlic cloves, minced
1/4 teaspoon kosher salt, divided
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
2 1/2 cups fat-free, lower-sodium chicken broth
1 1/2 cups water
1 cup uncooked polenta
4 ounces 1/3-less-fat cream cheese
1 tablespoon butter
Instructions
Heat a skillet over medium-high heat. Add 1 1/2 teaspoons oil to pan; swirl to coat. Remove sausage from casings. Add sausage to pan; sauté 3 minutes or until browned, stirring to crumble. Remove sausage from pan.
Add 1 tablespoon oil to pan; swirl to coat. Add onion; sauté 3 minutes, stirring occasionally. Add mushrooms; sauté 4 minutes, stirring occasionally. Add garlic; sauté 1 minute, stirring constantly. Stir in sausage, 1/8 teaspoon salt, and tomatoes; bring to a simmer. Reduce heat to medium; simmer gently for 15 minutes.
Bring broth and 1 1/2 cups water to a boil in a medium saucepan. Add polenta, stirring well. Reduce heat to medium, and simmer 20 minutes or until thick, stirring occasionally. Stir in remaining 1/8 teaspoon salt, cheese, and butter. Serve with sausage mixture.
Wine match: Tempranillo At $3.99, who wouldn’t jump for joy about the La Granja 360 Tempranillo (Carinena, Spain, 2008). Although a tad tight upon opening, this wine mellows to unveil a touch of licorice, tart cherry, and a dry spice rack concoction that echoes the mushrooms’ depth, stands up to the spice of the sausage, and complements the creamy polenta. –Alexander Spacher
1 large ripe cantaloupe, peeled and finely chopped (about 5 cups)
1/3 cup “measures-like-sugar” calorie-free sweetener
2 tablespoons lemon juice
2 teaspoons unflavored gelatin
1/4 cup cold water
1 (8-ounce) carton vanilla fat-free yogurt sweetened with aspartame
Cantaloupe wedge (optional)
Instructions
Combine cantaloupe, sweetener, and lemon juice in a blender or food processor; process until smooth. Transfer mixture to a medium bowl.
Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Cook over low heat, stirring until gelatin dissolves, about 4 minutes. Add to cantaloupe mixture, stirring well. Add yogurt, stirring until smooth.
Pour mixture into an 8-inch square pan; freeze until almost firm.
Transfer mixture to a large bowl; beat with a mixer at high speed until fluffy. Spoon mixture back into pan; freeze until firm.
Scoop into 5 individual serving dishes to serve. Garnish each serving with a cantaloupe wedge, if desired (cantaloupe wedge not included in analysis).
Place 3/4 cup sugar in a small bowl. Scrape seeds from vanilla bean, and add seeds to sugar; discard bean. Work the vanilla seeds into sugar with fingers until well combined.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and sugar mixture, stirring with a whisk to combine.
Beat egg whites with a mixer at high speed until foamy. Add cream of tartar and salt; beat until soft peaks form. Add remaining 3/4 cup sugar, 2 tablespoons at a time, beating until stiff peaks form. Beat in juice. Sift flour mixture over egg white mixture, 1/4 cup at a time; fold in after each addition.
Spoon the batter into an ungreased 10-inch tube pan, spreading evenly. Break air pockets by cutting through batter with a knife. Bake at 325° for 50 minutes or until cake springs back when lightly touched. Invert pan; cool completely. Loosen cake from sides of pan using a narrow metal spatula. Invert cake onto plate.
1/4 cup dried cranberries or dried mixed fruit (such as Sun-Maid Fruit Bits)
1/4 cup low-fat granola
1/4 cup apple juice
1/2 cup vanilla low-fat frozen yogurt, divided into 4 small scoops
Instructions
Peel pears; cut in half lengthwise. Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow.
Place pear halves, with cut sides up, in a glass pie plate. Combine sugar and cinnamon; sprinkle evenly over pears.
Combine cranberries and granola; mound into hollows of the pear halves. Pour the apple juice in and around pear halves. Cover dish loosely with wax paper.
Cook in microwave on HIGH 6-8 minutes or until the pears are tender when pierced with a knife. Let stand in the dish 5 minutes. Use a large slotted spoon to transfer the pears to serving plates.
Drizzle juices from pie plate over pears and serve with frozen yogurt.
In a saucepan, combine milk, instant pudding mix, and instant espresso, stirring with a whisk; bring to a boil. Remove from heat; transfer to bowl. Cover surface of pudding with plastic wrap; chill 1-4 hours. Preheat oven to 400°. Unwrap thawed phyllo dough. Lay 1 piece on counter; lightly coat with cooking spray. Sprinkle with 1/4 teaspoon cinnamon sugar. Lay second sheet on top of first; repeat steps with remaining phyllo. Cut dough into 8 rectangles; fit into ungreased muffin cups. Bake 10 minutes; remove from oven. Cool 10 minutes. Remove cups from pan; cool completely. Spoon pudding into cups; top each with 1 teaspoon fat-free whipped topping.
1/3 cup semisweet vegan chocolate chips (such as Tropical Source)
Instructions
Preheat oven to 350°. Combine first 6 ingredients (through sugar) in a bowl. Whisk together oil, soy milk, and vanilla in a separate bowl. Add wet mixture to dry ingredients; stir to combine. Fold in banana, walnuts, and chocolate chips.
Line a baking sheet with parchment paper. Scoop dough onto pan with a small ice-cream scoop. Bake 25 minutes or until golden brown, turning baking sheet halfway through. Let cool on a wire rack.
There’s no shortage of recipes for healthier versions of chocolate chip cookies, but this one ups the ante. It uses rolled oats (a good source of fiber and whole grain), as well as canola oil and soy milk as substitutions for butter and full-fat milk. The recipe also contains bananas, which add another dimension of flavor and—bonus!—are a CarbLover’s Diet CarbStar food because they contain
Mocha Phyllo Cups
Mocha Phyllo Cups
Who doesn’t love a flaky and delicious pastry? However, many are high in fat and dietary cholesterol. Phyllo, on the other hand, has an airy texture and is just as flaky as the rest but won’t offer any saturated fat and cholesterol. Each of these little bites has only 1 milligram of cholesterol and 80 calories.
Quick Baked Pears
Quick Baked Pears
This simple dessert of pears topped with granola and dried fruit can be prepared in about 15 minutes, making it an easy treat for guests—or for yourself. Because this dish is low in fat, there’s even room for a scoop of frozen yogurt. No guilt here!
Vanilla Bean Angel Food Cake
Vanilla Bean Angel Food Cake
This angel food cake has a miniscule 0.1 grams of total fat and zero cholesterol. The fluffy cake also offers a little bit of tang thanks to the lemon juice.
Cantaloupe Sherbet
Cantaloupe Sherbet
A half cup of Ben and Jerry’s Cherry Garcia ice cream has a whopping 240 calories, 9 grams of saturated fat, and 60 milligrams of cholesterol. That’s more than half your recommended daily intake of saturated fat.
The good news is, you don’t need to give up ice cream if you’re trying to lead a healthy lifestyle. Try this surprising cantaloupe-flavored sherbet, which has only 0.2 grams of saturated fat per serving.
Let’s start this week off with a simple shrimp recipe that you can do all year round and really impress your taste buds. Shrimp is really easy to cook, takes hardly anytime and are good for you. I chose to flavor them today with really two simple flavors; coconut and lime. A perfect flavor combination and deep inside reminds me of the sun and the heat. Did I ever mention to you that I really despise snow and winter weather?
Coconut Lime Shrimp
Coconut Lime Shrimp
Ingredients
20 shrimp peeled and deveined
1 Tbsp. chopped fresh garlic
1 Lime
Salt
Pepper
Coconut Milk
Instructions
Place shrimp in a large seal-able baggie. Add the garlic, coconut milk, lime juice, salt and pepper to the bag.
Toss to coat shrimp evenly with marinade ingredients. Place bag in refrigerator to marinate for 1 hour.
Preheat grill to high heat 475°F – 500°F (245°C-260°C). Oil grill to prevent sticking.
Place shrimp directly on the grill and cook for 1 minute per side or until nicely charred and opaque.
Remove shrimp from the grill. Serve hot with a drizzle of fresh lime.
Middle of the week for a grilled peach. What do you think? I am a big fan of grilled fruit and for some reason it goes super well with the crunch of a nut and a the sharpness of cheese. For this salad, I used toasted walnuts, goat cheese and a simple balsamic vinaigrette with honey. A quick side dish that can go with just about any meal. This is great with a piece of pork, roasted fish or even grilled steak on the barbecue.
A Goat, A Walnut and A Peach
A little adventurous side of me tried this paired with grilled steak and used my homemade barbecue sauce ( slightly thinned out) as a dressing a top the salad. It was delicious. But then again for me anything barbecue – makes me happy.
A Goat, A Walnut and A Peach
Ingredients
2 Peaches ( seeded and halved)
1/2 Cup walnuts
1/3 Cup goat cheese ( crumbled)
2 Cups Baby spinach
2 Tbsp. balsamic vinegar
2 Tbsp. Honey
2 Tbsp. Olive Oil
1 Tsp. Garlic ( minced)
Salt and pepper
Instructions
Prepare the peaches and rub them with a little balsamic vinegar and set aside
Wash and dry your spinach ( use a spinner if you really despise wet greens like me)
In a fry pan or a cookie sheet, roast walnuts until they are golden brown.
For the dressing, using a seal-able jar, add honey, oil and vinegar top with garlic, salt and pepper and shake.
Set aside until just before serving.
On an indoor or outdoor grill over medium heat, add the peaches and cook until golden and caramelized
Preheat oven to 350F. Coat an 8x4x2-inch loaf pan with cooking spray; set aside. Cut biscuits in half crosswise. In a small bowl combine ground flaxseeds, 11/2 teaspoons of the granulated sugar, and the cinnamon. Roll biscuits in flaxseed mixture to coat. Alternately arrange biscuit halves and apple slices in the prepared loaf pan. Sprinkle with any remaining flaxseed mixture. Top with walnuts.
In a small saucepan combine brown sugar, 2 tablespoons orange juice, and butter. Cook and stir over medium-high heat until boiling. Pour mixture over biscuits. Bake about 25 minutes or until edges are golden and biscuits near center are done. Cool in pan on a wire rack for 5 minutes. Invert loaf onto a small baking sheet. Invert again onto a serving platter.
For icing, in a small bowl whisk together cream cheese, 2 teaspoons orange juice, vanilla, and the remaining 1/2 teaspoon granulated sugar. Drizzle bread with icing. Serve warm.
4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups)
1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
3/4 cup vegetarian chicken-flavored broth, (see Note)
2 teaspoons all-purpose flour
1 tablespoon extra-virgin olive oil
4 large cloves garlic, minced
1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried
1 8-ounce can chickpeas, drained and rinsed
2 teaspoons red-wine vinegar
1/8 teaspoon salt
1/4 teaspoon freshly ground pepper
Instructions
Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes.
1/4 cup Shao Hsing rice wine, (see Ingredient note)
1 1/2 tablespoons oyster-flavored sauce
2 teaspoons cornstarch
4 teaspoons canola oil, divided
3/4 pound sirloin steak, trimmed of fat, cut in half lengthwise and thinly sliced
1/4-1/2 teaspoon crushed red pepper
10 raw shrimp, (21-25 per pound), peeled, deveined and chopped
1 pound bok choy, preferably baby bok choy, trimmed and sliced into 1-inch pieces
Instructions
Whisk rice wine, oyster sauce and cornstarch in a small bowl until the cornstarch is dissolved.
Heat 2 teaspoons oil in a large nonstick skillet or wok over medium-high heat. Add beef and crushed red pepper to taste; cook, stirring, until the beef begins to brown, 1 to 2 minutes. Add shrimp and continue to cook, stirring, until the shrimp is opaque and pink, 1 to 2 minutes. Transfer the beef, shrimp and any juices to a plate.
Heat the remaining 2 teaspoons oil over medium-high heat in the same pan. Add bok choy and cook, stirring, until it begins to wilt, 2 to 4 minutes. Stir in the cornstarch mixture. Return the beef-shrimp mixture to the pan and cook, stirring, until heated through and the sauce has thickened slightly, about 1 minute.
1 pound boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
1 medium green bell pepper, sliced
3 cloves garlic, minced
4 teaspoons Cajun seasoning (see Tip)
1/2 teaspoon freshly ground pepper
1 tablespoon all-purpose flour
1 28-ounce can crushed tomatoes
1/3 cup reduced-fat sour cream
1/2 cup sliced scallions for garnish
Instructions
Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
Meanwhile, heat oil in a Dutch oven over medium heat. Add bacon and onion and cook, stirring occasionally, until beginning to brown, about 2 minutes. Add chicken, bell pepper, garlic, Cajun seasoning and pepper. Cook stirring, until the onion and bell pepper are beginning to soften, about 4 minutes.
Add flour and stir to coat. Add tomatoes and their juice; bring to a simmer. Cook, stirring often, until the sauce is bubbling and thickened and the chicken is cooked through, about 2 minutes. Remove from the heat. Stir in sour cream.
Stir the pasta into the sauce. Serve sprinkled with scallions, if desired.
Tis the season of giving, y’all! Giving thanks, giving hugs and gifts, and all the wonderful things that come with the cooler weather and its holidays. So, what better way to ring in fall (and my birthday this weekend) than to share the love a little?
Today I’ve got an incredibly good, fuss-free fall dessert for you that you’re just gonna love. Spiced caramel apples, cloud-like homemade whipped cream, and pillowy soft angel food cake make these jars a mouthwatering sweet for the season. They’re as fun to make as they are to eat, as they are to give as gifts! Triple threat treat, baby.
Topped with a sprinkle of cinnamon and a pinch of silced almonds, these desserts are pretty much heaven in a jar. Like a big scoopful of warm, comforting apple pie! Except, ya know… portioned. So you don’t eat the whole pan.
Thanks to pre-made angel food cakes from Sara Lee Desserts, this is one super easy sweet treat. Just chop up your cake, simmer your apples in cinnamon, sugar and butter until soft, and whip your cream into a frothy-white frenzy! Grab your jars, layer away and garnish for a little extra pizzazz!
Caramel Apple Angel Food Cake Jars + $50 Visa Giveaway with Sara Lee!
Serves: 5
Ingredients
For caramel apples:
1/4 cup unsalted butter
1/2 cup granulated sugar
1/2 teaspoon fresh lemon juice
3 large Granny Smith apples, peeled and small diced
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
For assembly:
5 (12 oz.) mason jars
1 (22 oz.) Sara Lee Angel Food Cake, thawed
1 cup whipped cream, homemade or store bought
1 batch caramel apples, recipe below
1/4 cup sliced almonds, for topping
Instructions
Start by making caramel apples:
In a large skillet over medium heat, melt butter. Add sugar and lemon juice, stirring frequently for 5-6 minutes, or until mixture turns light golden brown. Stir in diced apples. Cook for 20-25 minutes, stirring often, or until apples are caramelized and golden. Remove from heat. Let cool at least 30 minutes before layering in jars.
For assembly:
Cut angel food cake into 1″ cubes. Layer with whipped cream and caramel apples in a mason jar, ending with whipped cream. Repeat with remaining ingredients. Sprinkle with cinnamon, sliced almonds and serve.
Here chicken thighs cook in a simple herb-infused tomato-and-wine sauce. The bone-in thighs give it plenty of hearty flavor, and since you cook them without the skin, it keeps the dish healthy. There’s plenty of sauce, so serve it over pappardelle or brown rice. Steamed broccoli or sautéed broccoli rabe tossed with olive oil and a splash of lemon juice complete the meal.
Wine & Tomato Braised Chicken
Wine & Tomato Braised Chicken
Prep time:
Cook time:
Total time:
Serves: 10
Ingredients
4 slices bacon
1 large onion, thinly sliced
4 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon fennel seeds
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dry white wine (see Tip)
1 28-ounce can whole tomatoes, with juice, coarsely chopped
Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble when cool.
Drain off all but 2 tablespoons fat from the pan. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low. Remove the bay leaf. Serve sprinkled with parsley.
Variation: Turn 2 cups each of leftover chicken and sauce into Braised Chicken Gumbo. Heat 1 tablespoon extra-virgin olive oil in a large saucepan over medium heat. Add 1 diced medium red or green bell pepper and 2 tablespoons all-purpose flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add 2 cups shredded chicken, 2 cups sauce, 2 cups reduced-sodium chicken broth, 1 cup sliced okra (fresh or frozen, thawed), 3/4 cup instant brown rice (see Tip) and 1/8-1/4 teaspoon cayenne pepper. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.
In northern Italy, the influences of neighboring Austria and Switzerland are apparent in dishes like this pasta featuring Savoy cabbage and mushrooms in a light wine sauce. Serve with Caesar salad and bread sticks.
Alpine Mushroom Pasta
Healthy meal recipes:Alpine Mushroom Pasta
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
8 ounces whole-wheat fettuccine
6 cups shredded Savoy cabbage, (about 1 small head)
2 teaspoons extra-virgin olive oil
4 medium portobello mushroom caps, gills removed, thinly sliced
1 small onion, chopped
3 cloves garlic, minced
3/4 cup dry white wine
2 teaspoons all-purpose flour
1 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup grape tomatoes, halved
1 cup diced smoked cheese, such as smoked mozzarella, Cheddar or gouda
2 teaspoons chopped fresh sage, or 3/4 teaspoon dried
Instructions
Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add cabbage and continue cooking, stirring occasionally, until the pasta and cabbage are tender, about 4 minutes more. Reserve 1/2 cup of the cooking liquid and drain the pasta and cabbage.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion and garlic and cook, stirring often, until the mushrooms are tender and beginning to release their liquid, about 5 minutes.
Whisk wine and flour in a small bowl. Add to the pan along with salt and pepper; cook, stirring, until the mixture thickens, about 1 minute. Add tomatoes and cook until just beginning to break down, about 1 minute more.
Return the pasta and cabbage to the pot. Add the mushroom sauce, the reserved cooking liquid, cheese and sage; gently toss to combine.
These tasty sweet potato and jerk chicken “pockets” are spiced up with jerk seasoning, a Caribbean spice blend that typically contains allspice, thyme and hot pepper. The spice combo and heat level vary widely among brands. Experiment and find the one you prefer. Look for jerk seasoning in the spice section of most supermarkets.
Preheat oven to 400°F. Coat a large baking sheet with cooking spray.
Prick sweet potato in several places with a fork. Wrap it in wax paper or parchment paper and microwave on High until tender, 8 to 10 minutes. Cut in half. When it is just cool enough to handle, peel and dice.
Meanwhile, shape the dough on a lightly floured surface into a log about 10 inches long. Divide into 5 equal pieces. Roll each piece into a 5-inch square with a rolling pin or press into a square with your hands.
Whisk mayonnaise, jalapeño, water and jerk seasoning in a medium bowl. Stir in chicken, scallions, raisins and the sweet potato.
Spread about 1/2 cup of the chicken mixture on half of each dough square, leaving a 1/2-inch border. Fold the dough over the filling and pat it to create a rectangle, then use a fork to crimp the edges closed. Transfer the chicken pockets to the prepared baking sheet and brush the tops with oil.
Bake the pockets until golden brown, 15 to 20 minutes.
Roasted chicken in 45 minutes? No problem. This technique of starting bone-in chicken breasts on the stovetop and finishing them in a hot oven with vegetables gets a hearty dinner on the table in a hurry. While everything roasts, you still have time to make a quick pan sauce with shallot and Dijon mustard. Serve with a spinach salad.
Quick Roast Chicken & Root Vegetables
Quick Roast Chicken & Root Vegetables
Cook time:
Total time:
Serves: 4
Ingredients
1 pound turnips, peeled and cut into 1/2-inch chunks
1 pound baby potatoes, quartered
2 tablespoons extra-virgin olive oil, divided
1 tablespoon chopped fresh marjoram or 1 teaspoon dried
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1/4 cup all-purpose flour
1 cup reduced-sodium chicken broth
2 bone-in chicken breasts (12 ounces each), skin and fat removed, cut in half crosswise
1 large shallot, chopped
1 tablespoon Dijon mustard
2 teaspoons red- or white-wine vinegar
Instructions
Preheat oven to 500°F.
Toss turnips, potatoes, 1 tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl. Spread in an even layer on a large baking sheet. Roast for 15 minutes.
Meanwhile, place flour in a shallow dish. Transfer 2 teaspoons of the flour to a small bowl and whisk in broth; set aside. Season chicken with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes. Remove from the heat.
After the vegetables have been roasting for 15 minutes, stir them and place one piece of chicken, skinned-side up, in each corner of the baking sheet. (Set the skillet aside.) Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more.
When the chicken and vegetables have about 10 minutes left, return the skillet to medium heat. Add shallot and cook, stirring, until fragrant, about 1 minute. Whisk the reserved broth mixture again, add to the pan and bring to a boil. Cook, stirring occasionally, until reduced by about half, about 8 minutes. Stir in mustard and vinegar. Serve the chicken and vegetables with the sauce.
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini. Serve with: Rice noodles or brown rice.
Lemon Chicken Stir-Fry
Lemon Chicken Stir-Fry
Prep time:
Total time:
Serves: 4
Ingredients
1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
10 ounces mushrooms, halved or quartered
1 cup diagonally sliced carrots, (1/4 inch thick)
2 cups snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic
Instructions
Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.
This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. We tried it with frozen chopped mustard greens (available in large supermarkets) and it was even quicker to prepare and just as delicious. Serve with brown rice.
Hawaiian Ginger-Chicken Stew
Hawaiian Ginger-Chicken Stew
Cook time:
Total time:
Serves: 4
Ingredients
1 tablespoon sesame oil, or canola oil
1 pound chicken tenders, cut into 1-inch pieces
1 2-inch piece fresh ginger, peeled and cut into matchsticks or minced
4 cloves garlic, thinly sliced
1/2 cup dry sherry, (see Tip)
1 14-ounce can reduced-sodium chicken broth
1 1/2 cups water
2 tablespoons reduced-sodium soy sauce
1 teaspoon Asian red chile sauce, such as sriracha, or to taste
1 bunch mustard greens, or chard, stemmed and chopped (6-7 cups), or 2 cups frozen chopped mustard greens
Instructions
Heat oil in a Dutch oven over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, about 6 minutes. Transfer to a plate with tongs.
Add ginger and garlic to the pot and cook until fragrant, about 10 seconds. Add sherry and cook until mostly evaporated, scraping up any browned bits, 1 1/2 to 3 minutes. Add broth and water, increase heat to high and bring to a boil. Boil for 5 minutes. Add soy sauce, chile sauce and mustard greens (or chard) and cook until the greens are tender, about 3 minutes. Return the chicken and any accumulated juices to the pot and cook until heated through, 1 to 2 minutes.
Our revision of creamy chicken and dumplings uses whole-wheat flour for the dumplings and adds lots of vegetables to the filling. The delicious, satisfying results are packed with beneficial nutrients and dietary fiber, and because we don’t use canned soup for the sauce, sodium levels are drastically reduced. To go even lighter, try the recipe with boneless, skinless chicken breasts.
Old-Fashioned Chicken & Dumplings
Old-Fashioned Chicken & Dumplings
Prep time:
Cook time:
Total time:
Serves: 6
Ingredients
OLD-FASHIONED CHICKEN & DUMPLINGS
1 3/4 pounds boneless, skinless chicken thighs, trimmed and cut into 1 1/2-inch pieces
2/3 cup all-purpose flour
2 tablespoons canola oil, divided
2 large carrots, diced
2 stalks celery, diced
1 large onion, diced
1 tablespoon poultry seasoning
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 14-ounce cans reduced-sodium chicken broth
1 cup water
1 1/2 cups frozen peas, thawed
DUMPLINGS
1 cup whole-wheat pastry flour
1/2 cup all-purpose flour
1 teaspoon poultry seasoning
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup nonfat buttermilk, (see Tip)
Instructions
Toss chicken with 2/3 cup all-purpose flour in a medium bowl until coated. Heat 1 tablespoon oil in a Dutch oven over medium-high heat. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.
Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Stir in carrots, celery, onion, 1 tablespoon poultry seasoning, 1/2 teaspoon salt and pepper. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.
To prepare dumplings: Meanwhile, stir whole-wheat flour, 1/2 cup all-purpose flour, 1 teaspoon poultry seasoning, baking soda and 1/4 teaspoon salt in a medium bowl. Stir in buttermilk.
Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.
