Herb-Marinated Roast Chicken
From Cooking Light
2 (3-pound) roasting chickens
1/4 cup chopped fresh rosemary
1/4 cup chopped fresh thyme
1/4 cup chopped fresh basil
1 1/2 tablespoons extra virgin olive oil
1 1/4 teaspoons salt
1 teaspoon freshly ground black pepper
4 garlic cloves, minced
Cooking spray
- Remove and discard giblets and necks from chickens. Rinse chickens with cold water; pat dry. Trim excess fat.
- Place chickens on a cutting surface. Split chickens in half lengthwise. Starting at neck cavity, loosen skin from breasts and drumsticks by inserting fingers, gently pushing between skin and meat.
- Combine rosemary and remaining ingredients except cooking spray. Rub mixture under loosened skin and over breasts and drumsticks. Place chicken halves in large zip-top plastic bags; seal and marinate in refrigerator 4 hours or up to 2 days.
- Preheat oven to 500°.
- Remove chicken halves from bags. Place chicken halves, skin sides up, on a broiler pan coated with cooking spray.
- Bake at 500° for 30 minutes or until a thermometer inserted into meaty part of thigh registers 175°.
- Remove chicken halves from pan; cover and let stand 15 minutes. Discard skin.
Serves 8.
Nutritional Information: CALORIES 221(30% from fat); FAT 7.3g (sat 1.5g,mono 3.3g,poly 1.4g); PROTEIN 35.5g; CHOLESTEROL 113mg; CALCIUM 31mg; SODIUM 500mg; FIBER 0.5g; IRON 2.2mg; CARBOHYDRATE 1.2g
Greek-Flavored Turkey Burgers
From Cooking Light magazine
1 large egg white
1 cup chopped red onion
3/4 cup chopped fresh mint
1/2 cup dry breadcrumbs
1/3 cup (about 1 1/2 ounces) crumbled feta cheese
2 tablespoons fresh lemon juice
1 teaspoon dried dill
1 pound ground turkey
Cooking spray
4 (1 1/2-ounce) hamburger buns, split
1 (7-ounce) bottle roasted red bell peppers, drained and cut into 1-inch strips
- Place egg white in a large bowl; lightly beat with a whisk.
- Add onion and next 6 ingredients (through turkey); stir well to combine.
- Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done.
- Place patties on bottom halves of hamburger buns. Divide peppers evenly among burgers; cover with top halves of buns.
- To freeze extra servings, wrap each uncooked patty individually first in plastic wrap and then in heavy-duty aluminum foil. Freeze for up to 2 months. To serve, thaw patties completely in refrigerator, and then cook and serve as directed.
Serves 4.
Nutritional Information: CALORIES 426(33% from fat); FAT 15.7g (sat 5.7g,mono 5.5g,poly 3.2g); PROTEIN 30.5g; CHOLESTEROL 101mg; CALCIUM 177mg; SODIUM 790mg; FIBER 2.8g; IRON 4.5mg; CARBOHYDRATE 40g
Quail with Grapes and Grappa
From Cooking Light magazine
1 1/2 cups seedless green grapes
8 (4-ounce) quail, skinned
1/2 teaspoon salt
1/2 teaspoon black pepper
8 (1-inch) rosemary sprigs
8 (1-inch) thyme sprigs
2 teaspoons olive oil
1 1/4 cups fat-free, less-sodium chicken broth, divided
1/4 cup finely chopped prosciutto (about 1 ounce)
3 tablespoons grappa (Italian brandy) or cognac
1 1/2 tablespoons minced shallots
Whole rosemary sprigs (optional)
Whole thyme sprigs (optional)
- Cut 1/2 cup grapes in half lengthwise.
- Sprinkle quail with salt and pepper. Place 1 (1-inch) rosemary sprig and 1 (1-inch) thyme sprig into cavity of each quail.
- Heat oil in a large nonstick skillet over medium-high heat. Add quail; cook 3 minutes on each side or until browned.
- Arrange quail, breast sides up, in pan; add 1/2 cup broth. Partially cover, reduce heat to medium-low, and cook 25 minutes or until done. Place quail on a platter; cover loosely with foil.
- Add 1/4 cup broth, prosciutto, grappa, and shallots to pan; cook over medium-high heat 1 1/2 minutes or until shallots are tender, scraping pan to loosen browned bits.
- Stir in 1/2 cup broth and whole and halved grapes; cook 2 minutes or until grapes are thoroughly heated.
- Pour grape mixture over quail; garnish with whole rosemary and thyme sprigs, if desired.
Serves 4.
Nutritional Information: CALORIES 355(29% from fat); FAT 11.6g (sat 3.1g,mono 4.4g,poly 2.6g); PROTEIN 43.1g; CHOLESTEROL 133mg; CALCIUM 34mg; SODIUM 636mg; FIBER 0.7g; IRON 8.7mg; CARBOHYDRATE 11.8g
Black Bean and Chicken Chilaquiles
From Cooking Light magazine
Cooking spray
1 cup thinly sliced onion
5 garlic cloves, minced
2 cups shredded cooked chicken breast
1 (15-ounce) can black beans, rinsed and drained
1 cup fat-free, less-sodium chicken broth
1 (7 3/4-ounce) can salsa de chile fresco (such as El Pato)
15 (6-inch) corn tortillas, cut into 1-inch strips
1 cup shredded queso blanco (about 4 ounces)
- Preheat oven to 450°.
- Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
- Add onion; sauté 5 minutes or until lightly browned.
- Add garlic; sauté 1 minute.
- Add chicken; cook 30 seconds. Transfer mixture to a medium bowl; stir in beans.
- Add broth and salsa to pan; bring to a boil. Reduce heat, and simmer 5 minutes, stirring occasionally. Set aside.
- Place half of tortilla strips in bottom of an 11 x 7-inch baking dish coated with cooking spray. Layer half of chicken mixture over tortillas; top with remaining tortillas and chicken mixture.
- Pour broth mixture evenly over chicken mixture. Sprinkle with cheese.
- Bake at 450° for 10 minutes or until tortillas are lightly browned and cheese is melted.
Serves 6.
Nutritional Information: CALORIES 293(15% from fat); FAT 4.9g (sat 1.7g,mono 1.5g,poly 1.2g); PROTEIN 22.9g; CHOLESTEROL 46mg; CALCIUM 200mg; SODIUM 602mg; FIBER 5.9g; IRON 2.3mg; CARBOHYDRATE 40g
Asian Chicken and Cabbage
From Cooking Light
2 tablespoons hoisin sauce
1 teaspoon bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray
1 teaspoon vegetable oil
1/2 cup chopped onion
4 cups packaged coleslaw
1 teaspoon dark sesame oil
1/2 teaspoon salt
1/2 teaspoon black pepper
- Preheat broiler.
- Combine first 3 ingredients; spread evenly over both sides of chicken. Place chicken on a broiler pan coated with cooking spray; broil 6 minutes on each side or until done.
- While chicken cooks, heat vegetable oil in a large skillet over medium-high heat. Add onion; saute 2 minutes.
- Add coleslaw; saute 1 minute or until coleslaw begins to wilt.
- Place coleslaw mixture in a medium bowl. Add sesame oil, salt, and pepper, tossing to coat.
- Serve coleslaw mixture with chicken.
Serves 4 (serving size: 1 chicken breast half and 1/2 cup coleslaw mixture).
Nutritional Information: CALORIES 189(16% from fat); FAT 4.3g (sat 0.7g,mono 1.1g,poly 1.6g); PROTEIN 27.8g; CHOLESTEROL 66mg; CALCIUM 52mg; SODIUM 505mg; FIBER 2.1g; IRON 1.4mg; CARBOHYDRATE 9.5g
Caramelized Onion Pizza
From Cooking Light magazine
2 teaspoons olive oil
2 cups thinly sliced onion, separated into rings (about 1 onion)
1 (1-pound) Italian cheese-flavored pizza crust (such as Boboli)
1/2 cup bottled pizza sauce (such as Contadina)
1/4 cup chopped drained oil-packed sun-dried tomato halves
2/3 cup (3 ounces) crumbled goat cheese
1/4 cup chopped fresh basil
- Preheat oven to 450°.
- Heat olive oil in a large nonstick skillet over medium-high heat. Add onion; cover and cook for 3 minutes. Uncover and cook for 11 minutes or until golden brown, stirring frequently.
- Place the pizza crust on a baking sheet. Combine the sauce and tomatoes. Spread sauce mixture over pizza crust. Top with onion and cheese.
- Bake at 450° for 10 minutes or until crust is golden brown. Sprinkle with basil. Cut into 6 wedges.
Serves 6 (serving size: 1 wedge).
Nutritional Information: CALORIES 285(29% from fat); FAT 9.2g (sat 3.8g,mono 4g,poly 1g); PROTEIN 11.6g; CHOLESTEROL 7mg; CALCIUM 238mg; SODIUM 577mg; FIBER 1.4g; IRON 2.6mg; CARBOHYDRATE 38.4g
Chicken Panini with Fig Jam
From Cooking Light magazine
1/4 cup fig jam
1 (8-ounce) ciabatta, cut lengthwise
1/4 cup crumbled blue cheese
2 tablespoons butter, softened
8 ounces sliced cooked chicken breast
1/8 teaspoon freshly ground black pepper
2 cups arugula leaves
1 teaspoon fresh lemon juice
- Spread jam over cut side of top half of bread.
- Combine cheese and butter in a bowl, stirring until smooth. Spread cheese mixture over cut side of bottom half of bread. Arrange chicken evenly over cheese mixture; sprinkle with pepper. Place top half of bread, jam side down, over chicken.
- Heat a large nonstick skillet over medium heat, and add sandwich to pan. Place a heavy cast-iron skillet on sandwich; cook 5 minutes or until both sides are browned, turning once. Alternatively, if you have a panini press, place the sandwich in the press and cook until browned on both sides, about 5 minutes.
- Place arugula in a bowl. Drizzle juice over arugula; toss gently. Remove top bread half from sandwich. Arrange arugula mixture over chicken. Replace top bread half. Cut sandwich into 4 equal portions and serve.
Serves 4.
Nutritional Information: CALORIES 381(30% from fat); FAT 12.7g (sat 6.1g,mono 4.7g,poly 1g); PROTEIN 24.7g; CHOLESTEROL 70mg; CALCIUM 71mg; SODIUM 591mg; FIBER 1.2g; IRON 2.6mg; CARBOHYDRATE 42.6g
Angel Hair Pasta with Mussels and Red Pepper Sauce
From Cooking Light magazine
8 ounces uncooked angel hair pasta
2 teaspoons olive oil
1/3 cup diced onion
1 garlic clove, minced
2 cups diced red bell pepper (about 2 medium)
1/2 teaspoon salt
Dash of ground red pepper
1 (14.5-ounce) can whole tomatoes, undrained and chopped
1/2 cup white wine
36 mussels (about 3 pounds), scrubbed and debearded
3 tablespoons chopped fresh parsley
- Cook pasta according to package directions, omitting salt and fat. Drain; keep warm.
- Meanwhile, heat oil in a large saucepan over medium-high heat. Add the onion and garlic; sauté 5 minutes or until tender.
- Add bell pepper, salt, and ground red pepper; sauté 2 minutes.
- Add tomatoes and wine; bring to a boil. Reduce heat to low, and simmer 10 minutes.
- Add mussels, and increase heat to medium. Cover and simmer for 7 minutes or until shells open. Discard any unopened shells. Serve mussel mixture over pasta; sprinkle with parsley.
Serves 4.
CALORIES 372(18% from fat); FAT 7.4g (sat 1g,mono 2.6g,poly 1.3g); PROTEIN 24.9g; CHOLESTEROL 40mg; CALCIUM 85mg; SODIUM 809mg; FIBER 4.5g; IRON 8.7mg; CARBOHYDRATE 46.9g
Pear-Cranberry Crisp
From Cooking Light magazine
Filling:
6 cups sliced peeled pear (about 3 pounds)
1 teaspoon cornstarch
1/2 cup fresh cranberries
1/2 cup apple juice
1/4 cup maple syrup
1 teaspoon vanilla extract
3/4 teaspoon ground ginger
1/8 teaspoon sea salt
Cooking spray
Topping:
3/4 cup regular oats
3/4 cup whole wheat pastry flour
1/4 cup sugar
1/4 cup chopped pecans
1/4 cup butter, melted
1 teaspoon vanilla extract
1/4 teaspoon sea salt
- Preheat oven to 375°F.
- To prepare filling, place the pears in a large bowl. Sprinkle with cornstarch; toss well to coat. Stir in cranberries and next 5 ingredients (cranberries through 1/8 teaspoon salt). Spoon pear mixture into a 2-quart baking dish coated with cooking spray.
- To prepare topping, combine oats and remaining ingredients, tossing until moist. Sprinkle topping in an even layer over pear mixture.
- Cover with foil; bake at 375°F for 40 minutes.
- Uncover and bake an additional 20 minutes or until topping is golden and fruit mixture is bubbly.
Serves 8 (serving size: about 3/4 cup)
Nutritional Information: CALORIES 310(30% from fat); FAT 10.2g (sat 3.9g,mono 3.4g,poly 1.3g); PROTEIN 4.2g; CHOLESTEROL 15mg; CALCIUM 40mg; SODIUM 168mg; FIBER 4.8g; IRON 1.1mg; CARBOHYDRATE 55.4g
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