Archive for July, 2013


Chicken, Zucchini, and Prosciutto
Serves 4| Hands-On Time: 15m| Total Time: 20m

 

Ingredients

 

Directions

  1. Heat oven to 400° F. Season the chicken with ¼ teaspoon each of the salt and pepper.
  2. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat. Cook the chicken for 2 minutes per side.
  3. Transfer the chicken to the oven and roast for 8 minutes.
  4. Meanwhile, in a second skillet, over medium heat, heat the remaining oil. Cook the prosciutto until crisp, 1 to 2 minutes per side. Transfer to a plate.
  5. Add the zucchini, garlic, and remaining salt and pepper to the skillet and cook until tender, about 3 minutes.
  6. Add the prosciutto and zucchini mixture to the skillet with the chicken, squeeze the lemon over the top, and toss. Divide among the plates.

By Kate Merker , January, 2007

Nutritional Information

  • Per Serving
  • Calories 298Calories
  • From Fat 27%
  • Fat 9g
  • Sat Fat 2g
  • Cholesterol 114mg
  • Sodium 1,134mg
  • Carbohydrate 5g
  • Fiber 1g
  • Sugar 2g
  • Protein 49g

 

Eggplant Involtini

Photo: Johnny Autry

Yield: Serves 4 (serving size: 3 eggplant rolls)

Total: 1 Hour, 33 Minute

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 pounds tomatoes, seeded and coarsely chopped (about 3 large)
  • 1/2 teaspoon kosher salt, divided
  • 4 garlic cloves, crushed and divided
  • 12 (1/4-inch-thick) lengthwise slices eggplant (about 2 medium)
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 2 tablespoons pine nuts, lightly toasted
  • 1 ounce whole-wheat French bread, toasted a
  • 8 ounces part-skim ricotta cheese
  • 1 teaspoon grated lemon rind
  • 1 large egg $
  • 3/4 cup chopped fresh basil leaves, divided
  • 2 ounces Parmigiano-Reggiano cheese, grated (about 1/2 cup) and divided

Preparation

  1.  Combine oil and tomatoes in a medium saucepan; stir in 1/4 teaspoon salt and 2 garlic cloves. Bring to a boil over medium-high heat; reduce heat, and simmer 15 minutes or until reduced to 2 cups. Cool 10 minutes. Place mixture in a food processor; process until smooth. Set aside.
  2.  Preheat broiler to high.
  3. Sprinkle eggplant slices evenly with 1/4 teaspoon salt and pepper; arrange slices in a single layer on a foil-lined baking sheet. Lightly coat eggplant with cooking spray. Broil 4 minutes on each side or until lightly browned. Cool 10 minutes.
  4.  Preheat oven to 375°.
  5.  Place remaining 2 garlic cloves in a mini food processor; pulse until chopped. Add nuts and bread; pulse 10 times or until coarse crumbs form. Add ricotta, rind, and egg; process until smooth. Stir in 1/2 cup basil and 1/4 cup Parmigiano-Reggiano.
  6.  Spread 1 1/2 cups tomato sauce over the bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Spread 2 tablespoons ricotta mixture onto each eggplant slice; roll up jelly-roll fashion. Place rolls, seam sides down, over sauce in dish. Spoon remaining sauce over rolls. Sprinkle with remaining 1/4 cup Parmigiano-Reggiano. Bake at 375° for 25 minutes or until bubbly. Sprinkle with remaining basil.

Nutritional Information

  1. Amount per serving

    • Calories: 323
    • Fat: 16.2g
    • Saturated fat: 6g
    • Monounsaturated fat: 5.2g
    • Polyunsaturated fat: 2.6g
    • Protein: 18.3g
    • Carbohydrate: 32.3g
    • Fiber: 12.4g
    • Cholesterol: 79mg
    • Iron: 2.3mg
    • Sodium: 442mg
    • Calcium: 374mg
Note:MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
Gingery Sautéed Watercress and ShiitakesChristopher Baker, photographer
Serves 4| Hands-On Time: 10m| Total Time: 10m

Directions

  1. Heat the canola oil in a large skillet over medium-high heat. Add the mushrooms and cook, tossing occasionally, until soft, 3 to 4 minutes.
  2. Add the garlic and ginger to the skillet and cook until fragrant, about 1 minute. Add the watercress and ½ teaspoon salt and cook, tossing, until tender, 2 to 3 minutes more. Remove from heat, add the sesame oil, and toss to combine.

Nutritional Information

  • Per Serving
  • Calories 94
  • Fat 8g
  • Sat Fat 1g
  • Cholesterol 0mg
  • Sodium 262mg
  • Protein 3g
  • Carbohydrate 4g
  • Sugar 0g
  • Fiber 0g
  • Iron 1mg
  • Calcium 67mg
Kale and Roasted Cauliflower Salad With Tahini DressingChristopher Baker photo

 



Serves 4| Hands-On Time: 15m| Total Time: 40m

Ingredients

Directions

  1. Heat oven to 350° F. Spread the pine nuts on a rimmed baking sheet and toast, tossing once, until golden, 6 to 8 minutes; transfer to a plate.
  2. Increase heat to 450° F. On the rimmed baking sheet, toss the cauliflower with the cayenne, 2 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Roast, tossing once, until golden and tender, 20 to 25 minutes.
  3. Meanwhile, in a large bowl, whisk together the tahini, lemon juice, the remaining 2 tablespoons of oil, ⅓ cup water, and ¼ teaspoon each salt and black pepper (adding more water if necessary, to achieve the consistency of heavy cream). Add the kale, onion, raisins, pine nuts, and cauliflower and toss to combine.

By Dawn Perry , February, 2013

Nutritional Information

  • Per Serving
  • Calories 394
  • Fat 28g
  • Sat Fat 4g
  • Cholesterol 0mg
  • Sodium 431mg
  • Protein 9g
  • Carbohydrate 34g
  • Sugar 13g
  • Fiber 6g
  • Iron 4mg
  • Calcium 186mg



 

Impossibly Easy Broccoli and Red Pepper Pie

  • Prep Time 20 min
  • Total Time 60 min
  • Servings 6

Note:  One can use Jiffy Mix also or I just use self rising flour if I have nothing else on hand……I serve with nice cup of chicken broth that I add little cheddar cheese to the top.

 

Ingredients

2 cups chopped broccoli
1/3 cup chopped onion
1/3 cup chopped red or yellow bell pepper
1 cup shredded Cheddar cheese (4 oz)
1/2 cup  Original Bisquick® mix
1 cup milk
1/2 teaspoon salt
1/4 teaspoon pepper
2 eggs
  • 1 Heat oven to 400°F. Spray 9-inch glass pie plate with cooking spray.
  • 2 In 2-quart saucepan, heat 1 inch water (salted if desired) to boiling. Add broccoli; cover and heat to boiling. Cook about 5 minutes or until almost tender; drain thoroughly.
  • 3 In pie plate, stir together broccoli, onion, bell pepper and cheese. In medium bowl, stir remaining ingredients with wire whisk or fork until blended. Pour into pie plate.
  • 4 Bake 30 to 35 minutes or until golden brown and knife inserted in center comes out clean. Let stand 5 minutes before serving.

Nutrition Information

1 Serving
Calories 170
(Calories from Fat 90),
Total Fat 10g
(Saturated Fat 5g,
Cholesterol 95mg
Sodium 500mg
Total Carbohydrate 11g
(Dietary Fiber 1g
Exchanges:

1 Vegetable; 1 Fat;

*Percent Daily Values are based on a 2,000 calorie diet.

 

  • prep 5 mins
  • total time 15 mins
  • servings 4

Ingredients

  • 3 tablespoons olive oil

  • 1 tablespoon crushed garlic
  • one teaspoon dried celery flakes
  • 1 tablespoon Dijon mustard

  • 1 tablespoon fresh lemon juice

  • Salt and pepper

  • 4 pieces salmon fillet (6 ounces each), with skin

  • 1/4 cup chopped fresh tomatoes (optional)

Directions

  1. Step 1

    Preheat the oven to 425 degrees. In a small bowl, mix together olive oil, mustard, lemon juice,  crushed garlic, dried celery   and 1/4 teaspoon each salt and pepper.

  2. Step 2

    Put salmon, skin side down, in a baking dish, and spoon mustard glaze over each piece of fish. Bake until salmon is just cooked through and no longer red, 6 to 8 minutes. Sprinkle with chopped tomatoes , if desired, and serve.

1 head of cabbage (medium size) cleaned and chopped in medium pieces

3 peppers cleaned and chopped in medium pieces ( I use one hot pepper and 2 medium green chili peppers but you can use plain sweet peppers not hot if you like)

1 large onion cleaned and chopped in either medium pieces or slivers

2 large carrots cleaned and chopped in medium pieces

3 large red potatoes cleaned and cut into medium pieces (we use fresh red potatoes with skin still on outside, if you choose you can peel)

1 lb of mild ground Italian sausage or you can use links chopped into medium pieces

1 tablespoon seasoning salt

1/2 teaspoon ground tumeric

2 tablespoons of dried celery flakes

1 tablespoon of dried kale flakes

1 tablespoon of unsalted butter

In large pan put water and  metal steamer basket (water just touching bottom of basket) and bring to a boil.

In small skillet sauté Italian sausage until just pink and set aside.

Add cabbage, peppers, onion, carrots, potatoes, sprinkle with seasoning salt, tumeric,  crushed celery flakes, kale flakes add sausage, toss slightly.  Put on lid turn to medium and let steam until tender.

When done put into bowl or pan adding slices of tablespoon of unsalted butter, stirring softly until coated.

Serve with slices of garlic bread and fresh sliced tomatoes….good stuff

Roasted Chicken With Collards
Serves 4| Hands-On Time: 15m| Total Time: 45m

Ingredients

  • 8 bone-in, skin-on chicken thighs (about 2 1/2 pounds)
  • 2 pints grape tomatoes
  • 3 tablespoons olive oil
  • kosher salt and black pepper
  • medium onion, sliced
  • 1 bunch collard greens, stems discarded and leaves cut into 1-inch strips

Directions

  1. Heat oven to 450° F. On a large rimmed baking sheet, toss the chicken and tomatoes with 2 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast until the chicken is cooked through, 30 to 35 minutes.
  2. Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium-high heat. Add the onion and ¼ teaspoon each salt and pepper and cook, stirring frequently, until softened, 4 to 6 minutes. Add the collard greens and cook, tossing frequently, until tender, 5 to 7 minutes. Serve with the chicken.

Nutritional Information

  • Per Serving
  • Calories 489
  • Fat 30g
  • Sat Fat 7g
  • Cholesterol 115mg
  • Sodium 507mg
  • Protein 38g
  • Carbohydrate 18g
  • Sugar 4g
  • Fiber 8g
  • Iron 5mg
  • Calcium 299mg

Directions

  1. Cook the rice according to the package directions.
  2. Twenty minutes before the rice is done, heat the oil in a large skillet over medium-high heat. Add the tomatoes, cut-side down, and cook, shaking the pan occasionally, until browned and starting to soften, 3 to 5 minutes; turn and cook for 1 minute more. Transfer to a plate.
  3. Reduce heat to medium and add the chard, raisins, garlic, 2 tablespoons water, ½ teaspoon salt, and ¼ teaspoon pepper to the skillet. Cook, tossing, until the chard wilts, 2 to 3 minutes.
  4. Return the tomatoes to the skillet, add the chickpeas and lemon juice, and toss until heated through, 1 to 2 minutes. Serve over the rice.

By Sarah Copeland , March, 2011

Nutritional Information

  • Per Serving
  • Calories 357
  • Fat 9g
  • Sat Fat 1g
  • Cholesterol 0mg
  • Sodium 540mg
  • Protein 10g
  • Carbohydrate 61g
  • Sugar 11g
  • Fiber 8g
  • Iron 3mg
  • Calcium 90mg

 

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