Skillet Chicken Breasts with Marinara Sauce
INGREDIENTS:
• Nonstick vegetable cooking spray
• 1 tsp olive oil
• 1 (4 oz) boneless and skinless chicken breast
• 2 tbsp chopped onion
• 2 tbsp chopped celery
• 2 tbsp water
• 1 tsp white cooking wine
• Pinch of basil
• Pinch of oregano
• 5 tbsp marinara sauce
• 1 tbsp shredded low-fat mozzarella cheese
• 2 oz fettuccini noodles, prepared according to package directions
without fat or salt
INSTRUCTIONS:
In a skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, add olive oil.
When hot, add chicken breast, cooking it 3 to 4 minutes on each side until browned. Add chopped
onion and celery to the skillet and cook with the chicken for 2 minutes. Add water, cooking wine,
basil and oregano. Bring to a boil and cover. Reduce heat and simmer 15 to 20 minutes.
Add marinara sauce to skillet and heat through. Serve over hot cooked fettuccini and top with
shredded low-fat mozzarella cheese. Makes 1 serving.
NUTRITION CONTENT PER SERVING:
Total calories: 450
Protein: 37 g
Carbohydrates: 52 g
Fat: 10 g
Calories from fat: 20%
Cholesterol: 69 mg
Sodium: 611 mg
Fiber: 5 g
Saturated fat: 2 g
Pasta with Creamy Herb Sauce
INGREDIENTS:
• Nonstick vegetable cooking spray
• 1/2 tbsp olive oil
• 1 sliced green onion (optional)
• 1 tbsp chopped red bell pepper (optional)
• 1/4 cup sliced mushrooms
• 1/4 (12 oz) can evaporated skim milk
• 1/2 tbsp flour
• 1/2 tsp basil
• 1/2 tsp tarragon
• Pinch of onion powder
• Pinch of salt
• 2 tbsp Parmesan cheese, divided
• 2 oz penne pasta, cooked according to directions without salt or fat
INSTRUCTIONS:
In a skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, add olive oil, green onions (optional), red bell pepper (optional), and mushrooms. Cook 3 to 4 minutes. Mix milk with flour and add to the skillet. Add basil, tarragon, onion powder, and salt. Stir 2 to 3 minutes with a wire whisk until thickened. Add 1 tbsp Parmesan cheese and pour over hot penne pasta, mixing well. Top with remaining Parmesan cheese. Makes 1 serving.
NUTRITION CONTENT PER SERVING:
Total calories: 421
Protein: 12 g
Carbohydrates: 59 g
Fat: 11 g
Calories from fat: 24%
Cholesterol: 14 mg
Sodium: 449 mg
Fiber: 3 g
Saturated fat: 3 g
White Chocolate Meringue Tarts with Raspberries
INGREDIENTS:
• 6 tbsp fresh or frozen raspberries
• 2 tbsp sugar, divided
• 1 egg white
• 1/8 tsp cream of tartar
• 1/2 tsp vanilla extract
• Nonstick vegetable cooking spray
• 1/2 tbsp white chocolate chips
• 1/4 cup low-fat vanilla yogurt
INSTRUCTIONS:
Preheat oven to 275°F. In a bowl, combine raspberries (thawed if frozen) and 1 tsp of the sugar. Cover and place in the refrigerator. In a bowl, combine egg white with the cream of tartar and beat at high speed until it holds peaks. Then, 1 teaspoon at a time, beat in the remaining sugar, followed by the vanilla extract. On a baking sheet sprayed with nonstick vegetable cooking spray, spoon out the meringue, making a 5” round tart with a dip in the center. Sprinkle white chocolate chips on the tart, gently pressing the chips into the meringue. Bake for 1 hour. Turn off the oven and allow the meringue to dry in the oven for 1 more hour, then remove tarts from the oven to cool. Fill tart with vanilla yogurt and top with chilled raspberries. Makes 1 serving.
NUTRITION CONTENT PER SERVING:
Total calories: 249
Protein: 7 g
Carbohydrates: 48 g
Fat: 3 g
Calories from fat: 12%
Cholesterol: 6 mg
Sodium: 104 mg
Fiber: 3 g
Saturated fat: 2 g
Salmon Florentine
INGREDIENTS:
• Nonstick vegetable cooking spray
• 1 tsp olive oil
• 1 minced garlic clove
• 1 1/2 cups fresh spinach leaves
• 1 (6 oz) salmon fillet
• Pinch of dried basil
• Pinch of salt
• 1/3 cup water
• 1 tbsp crumbled feta cheese
• 2 tbsp chopped tomato
• 2 oz fettuccini noodles, cooked according to package directions
without salt or fat
INSTRUCTIONS:
In a skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, add olive oil.
When heated, add minced garlic and cook 1 minute. Add spinach to the skillet and place the
salmon fillet on top of the spinach. Sprinkle salmon with basil and salt, and pour water over
spinach. Reduce heat to low, cover and cook 10 to 12 minutes, or until salmon flakes easily with
a fork. Crumble feta cheese on top and add chopped tomato. Cover and cook 1 more minute.
Remove salmon and spinach with a slotted spoon and serve over hot fettuccini noodles.
Makes 1 serving.
NUTRITION CONTENT PER SERVING:
Total calories: 492
Protein: 45 g
Carbohydrates: 47 g
Fat: 14 g
Calories from fat: 25%
Cholesterol: 95 mg
Sodium: 552 mg
Fiber: 4 g
Saturated fat: 3 g
Sesame Broccoli with Pork Fried Rice
INGREDIENTS:
• Nonstick vegetable cooking spray
• 1 tsp sesame seeds
• 1 tsp vegetable oil
• 3 oz pork cutlet, cut into 1/2” thick strips
• 1/2 tsp toasted sesame oil
• 1 sliced green onion, green tops included
• 2 tbsp sliced celery
• 1 tbsp sliced red bell pepper
• 1 cup chopped broccoli florets
• 1 tbsp water
• 1 1/2 tsp reduced-sodium soy sauce
• 5 tbsp long-grain brown rice, cooked according to
package directions without salt or fat
INSTRUCTIONS:
In a small skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, cook
sesame seeds. Stir seeds 2 to 3 minutes, or until lightly toasted. Remove from heat and set aside. In a skillet sprayed with nonstick vegetable cooking spray, over medium-high heat, add vegetable oil. When hot, add pork strips and cook 4 to 6 minutes, or until meat is cooked through. Remove strips from skillet and set aside. Add to the skillet the toasted sesame oil, green onion, celery, and red bell pepper. Cook for 2 to 3 minutes and add chopped broccoli florets and water. Cover and cook 2 to 3 minutes, or until broccoli is just tender. Add reduced-sodium soy sauce and cooked pork strips and mix well. Toss with hot cooked brown rice and toasted sesame seeds.
Makes 1 serving.
NUTRITION CONTENT PER SERVING:
Total calories: 452
Protein: 26 g
Carbohydrates: 53 g
Fat: 15 g
Calories from fat: 29%
Cholesterol: 47 mg
Sodium: 297 mg
Fiber: 6 gSaturated fat: 3 g
QUESO DIP
INGREDIENTS:
- 1 lb (16 oz) VELVEETA Pasteurized Prepared Cheese
- 1 can (10 oz) ROTEL Diced Tomatoes and Green Chilies
- Tortilla Chips
Mix ingredients in 2-qt. microwaveable bowl. Microwave on HIGH for 5 min. or until Velveeta is completely melted, stirring after 3 min. Serve with tortilla chips.
BUFFALO WINGS
INGREDIENTS
- chicken wings
- all-purpose flour
- vegetable oil
- 1 part butter
- 3 parts Frank’s hot sauce
- splash of vinegar
DIRECTIONS
Coat wings in all-purpose flour. Heat oil in a deep fryer or pot. Fry wings until crispy brown, drain. In a seperate sauce pan, combine butter, hot sauce and vinegar. Heat until butter is melted. Add wings to sauce and enjoy!
SIMPLE TOMATO SAUCE
INGREDIENTS
• 3 tablespoons extra-virgin olive 0il
• 2 medium yellow onions, peeled, grated
• 5 cloves garlic, peeled, halved and cut into thin slices
• Kosher salt
• Freshly ground white pepper
• 4 Roma tomatoes, cored, halved and diced
• 1 teaspoon granulated sugar
• 1 teaspoon dry oregano
• 1 (20-ounce) can whole tomatoes
• 1/2, cup basil leaves, stemmed and washed
DIRECTIONS
In a medium skillet heat the olive oil over medium heat. Add the onion and garlic slices
and season with salt and pepper, to taste. Cook for about 2 minutes then add the fresh
tomato, sugar and oregano. Stir to blend and add the canned tomatoes. Cook for an
additional few minutes over high heat, stirring from time to time. Taste for seasoning,
add the basil leaves.
CURRY AIOLI
INGREDIENTS
• 2 teaspoons curry powder
• 1/2 teaspoon ground coriander
• Pinch cumin
• Juice and zest 2 limes
• 2 teaspoons grated ginger
• 1 clove garlic, chopped
• 1 egg yolk
• 1 1/3 cups vegetable oil
• 1/2 teaspoon chili paste
• Salt to taste
DIRECTIONS
In a small sauté pan place the spices and cook over high heat to toast about 1 minute.
Place the spices in the bowl of food processor. Add the zest, juice, ginger, garlic, and
egg yolk and run the machine to blend. With the motor running slowly add the oil in a
steady stream. Add the chili paste and season with salt. Refrigerate until ready to use.
GREEN ONION DRESSING
INGREDIENTS
• 1 batch of scallions
• 1 teaspoon Dijon mustard
· 4 teaspoons Champagne vinegar (Or you can substitute plain white vinegar)
• 1 small garlic clove
• 1 teaspoon kosher salt
• 1/2 cup extra virgin olive oil
DIRECTIONS
Rinse the scallions, trim the root end, and the” roughly chop them. Place all of the
ingredients except the oil in a food processor and puree. Then add the Oil in a slow,
thin stream With the processor on until it is incorporated. This dressing will go well with
most salads but it will especially enliven blander greens like iceberg or Boston lettuce.
PESTO SAUCE
INGREDIENTS
• 2 cups packed basil leaves, rinsed
• 2 large cloves garlic, peeled
• 3 tablespoons pine nuts
• 1/2, cup extra virgin olive oil
• 1/2 cup grated Parmesan cheese
DIRECTIONS
Process basil, garlic and pine nuts in a work bowl of a food processor until finely chopped.
With a processor running, slowly add oil through top of processor. Process for one
minute until smooth. Remove to non-reactive storage container and stir in Parmesan
cheese and salt. Cover and refrigerate until ready to use.
THREE BEAN CAPRESE SALAD
INGREDIENTS
Dressing:
• 1/3 cup balsamic vinegar
• 1 tablespoon honey Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup extra-virgin olive oil
Salad:
• 1/2 pound green beans, trimmed and cut into 1-inch pieces
• 1 cup loosely packed basil
• 1 1/2 pounds of tomatoes, cored and chopped
• 1/2 pound fresh mozzarella cut into 1/2-inch cubes
• 1 can (15 oz.) of red kidney beans drained and rinsed
· 1 can (15 oz.) of small white beans drained and rinsed
DIRECTIONS
Prepare the dressing in a medium bowl. Whisk together vinegar, mustard, salt and pepper.
While whisking, add oil in a thin stream until blended. Set aside. To prepare the salad, heat
a medium sized pot of water to boiling. Add green beans and cook for four minutes or until
crispy or tender, Drain and rinse with cold water. Tear t he basil into bite-sized pieces. In a
large bowl, toss the basil, green beans, tomatoes, mozzarella, and kidney and white beans.
Whisk the dressing. and then drizzle over the salad. Toss gently to coat and serve.
JACQUES CHICKEN AND PARSLEY
INGREDIENTS
•3 boneless, skinless chicken breast halves (each about 7 ounces), cut into 1-to-1.5 inch cubes
•2 tablespoons Wondra flour
•½ teaspoon salt
•2 ½ teaspoons freshly ground black pepper
•2 ½ tablespoons good olive oil
•1 tablespoons chopped parsley
•1 lemon, quartered
DIRECTIONS
Dry the chicken cubes with paper towels, and toss them with the flour, salt, and pepper in a bowl. Heat the oil in a 12-inch skillet until very hot but not smoking, add the chicken cubes and cook in one layer, turning occasionally, for about 3 ½ minutes. Meanwhile, combine the garlic and parsley in a small bowl to make a persillade. Add the persillade to the skillet, and sauté for another minute, shaking the pan occasionally to coat the chicken with the mixture. To serve, divide among four plates, add a wedge of lemon to each plate, and serve within the next 15 minutes.
ROASTED PEPPER HUMMUS
INGREDIENTS
•1 whole head garlic
•2 teaspoons vegetable oil
•2 cans (16 ounces each) chickpeas, drained and rinsed
•½ cup roasted red peppers, drained
•5 tablespoons lemon juice
•¼ cup Tahini (see Note)
•2 teaspoon salt
•Pinch ground cumin
•Chopped parsley, to garnish (optional)
•Pita wedges for serving
DIRECTIONS
Cut the top off of the head of garlic, exposing the cloves. Place in a small microwave-safe bowl and drizzle with oil. Add 1 tablespoon water to the bowl and then cover with plastic wrap. Microwave on High for 2 ½ to 3 minutes, depending on size of garlic. Let stand at room temperature for 5 minutes, then uncover and squeeze soft cloves of garlic from papery skin. In a food processor, combine garlic cloves, chickpeas, roasted peppers, lemon juice, Tahini, hot pepper sauce, salt, cumin and ¼ cup water. Process until very smooth and mixture has an even texture. Add more water for a creamier dip. Refrigerate until serving, then garnish with chopped parsley. Serve with pita wedges.
Note: Tahini (sesame seeds paste) is sold in supermarkets or health food stores near other Middle Eastern foods.