2 medium pear-shaped tomatoes, halved lengthwise
2 tablespoons extra-virgin olive oil
1 medium onion, chopped
1 clove garlic, minced or pressed
1⁄4 cup chopped fresh basil or 2 tablespoons dry basil
Pinch salt
Pinch freshly ground black pepper
Basil sprigs (optional)
Meanwhile, place the tomatoes on the grill, cut sides up, and brush them lightly with 1 tablespoon of the oil. When the tomatoes are browned on the bottom (about 3 minutes), turn them over and continue to cook until soft when pressed (about 3 more minutes).
While the tomatoes are grilling, combine the remaining 1 tablespoon of oil, the onion, and garlic in a medium frying pan with a heatproof handle. Set the pan over the coals (or set on the stove over medium-high heat). Cook, stirring often, until the onion is limp and golden (about 10 minutes). Stir in the basil.
When the tomatoes are soft, stir them into the onion mixture, then set the pan aside on a cooler area of the grill (or cover and keep warm on the stove).
Friday, May 20, 2011
Monday, May 16, 2011
Spinach Dip with fresh veggies
Ingredients
1 1/2 cups prewashed baby spinach
1/2 cup 1% or fat-free cottage cheese
1 1/2 teaspoons dried parsley
2 tablespoons regular or low-fat mayonnaise
1 1/2 teaspoons prepared horseradish
1 1/2 teaspoons minced onion
1 tablespoons lemon juice
1/2 teaspoon minced garlic
Ground pepper to taste
Salt to taste
Fresh veggies of choice for dipping (celery sticks, cucumber spears, bell pepper strips, cauliflower and broccoli florets, mushrooms, etc.)
Instructions
Wilt spinach in a microwave oven on high, 2 minutes. Combine spinach with remaining list of ingredients (except the fresh veggies), and blend well in a food processor or blender. Chill and serve with fresh vegetables
1 1/2 cups prewashed baby spinach
1/2 cup 1% or fat-free cottage cheese
1 1/2 teaspoons dried parsley
2 tablespoons regular or low-fat mayonnaise
1 1/2 teaspoons prepared horseradish
1 1/2 teaspoons minced onion
1 tablespoons lemon juice
1/2 teaspoon minced garlic
Ground pepper to taste
Salt to taste
Fresh veggies of choice for dipping (celery sticks, cucumber spears, bell pepper strips, cauliflower and broccoli florets, mushrooms, etc.)
Instructions
Wilt spinach in a microwave oven on high, 2 minutes. Combine spinach with remaining list of ingredients (except the fresh veggies), and blend well in a food processor or blender. Chill and serve with fresh vegetables
Saturday, May 14, 2011
Jicama, Tomato, and Black Bean Salad
Ingredients
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 (15-ounce) can black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper
Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.
1 1/2 tablespoons fresh lime juice
1/2 garlic clove, minced
1/4 teaspoon ground cumin
1 1/2 tablespoons extra-virgin olive oil
1/2 (15-ounce) can black beans, rinsed and drained
1/2 small jicama, peeled and chopped
1 plum tomato, chopped
1 1/2 tablespoons diced red onion
1/8 cup chopped fresh cilantro
Salt and freshly ground black pepper
Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomato, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.
Oriental Cabbage Salad
Ingredients
1/4 small head green cabbage
1 1/2 scallions, chopped
1 tablespoons dark sesame oil
1 tablespoons rice wine vinegar
1 tablespoons sesame seeds, toasted
Instructions
Combine the cabbage, scallions, oil, and vinegar. Toss well and chill until ready to serve. Add the sesame seeds and toss again before serving.
1/4 small head green cabbage
1 1/2 scallions, chopped
1 tablespoons dark sesame oil
1 tablespoons rice wine vinegar
1 tablespoons sesame seeds, toasted
Instructions
Combine the cabbage, scallions, oil, and vinegar. Toss well and chill until ready to serve. Add the sesame seeds and toss again before serving.
Savory Chicken Sauté
Ingredients
2 tablespoons extra-virgin olive oil
2 boneless, skinless chicken breast halves
1/2 large onion, sliced
1 cloves garlic, minced
1/2 tablespoon fresh rosemary leaves, chopped
1⁄4 cup fat-free chicken broth
Pinch salt
Pinch freshly ground black pepper
Instructions
Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.
2 tablespoons extra-virgin olive oil
2 boneless, skinless chicken breast halves
1/2 large onion, sliced
1 cloves garlic, minced
1/2 tablespoon fresh rosemary leaves, chopped
1⁄4 cup fat-free chicken broth
Pinch salt
Pinch freshly ground black pepper
Instructions
Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and broth. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.
Tortilla Soup (without the tortillas)
1 tablespoon extra-virgin olive oil
1/2 medium red onion, finely chopped
3 garlic cloves, minced
1 teaspoon ground cumin
Pinch cayenne pepper
3 1/2 cups lower-sodium chicken broth
1 can (14.4 ounces) diced tomatoes, with juice
3/4 pound boneless, skinless chicken breasts, cut into 1/2" cubes
3 tablespoons fresh lime juice
Salt and freshly ground black pepper
1/4 cup chopped fresh cilantro
Instructions
In a medium saucepan, heat the oil over medium-low heat. Add the onion, garlic, cumin, and cayenne. Cook, stirring often, until the onion is softened, about 4 minutes.
Add the broth and tomatoes and their juice. Bring to a boil. Reduce the heat and simmer for 5 minutes. Add the chicken and return to a simmer. Cook until the chicken is cooked through, about 4 minutes.
Remove the pan from the heat and stir in the lime juice. Season with salt and pepper to taste. Ladle the soup into 4 bowls and sprinkle with the cilantro.
1/2 medium red onion, finely chopped
3 garlic cloves, minced
1 teaspoon ground cumin
Pinch cayenne pepper
3 1/2 cups lower-sodium chicken broth
1 can (14.4 ounces) diced tomatoes, with juice
3/4 pound boneless, skinless chicken breasts, cut into 1/2" cubes
3 tablespoons fresh lime juice
Salt and freshly ground black pepper
1/4 cup chopped fresh cilantro
Instructions
In a medium saucepan, heat the oil over medium-low heat. Add the onion, garlic, cumin, and cayenne. Cook, stirring often, until the onion is softened, about 4 minutes.
Add the broth and tomatoes and their juice. Bring to a boil. Reduce the heat and simmer for 5 minutes. Add the chicken and return to a simmer. Cook until the chicken is cooked through, about 4 minutes.
Remove the pan from the heat and stir in the lime juice. Season with salt and pepper to taste. Ladle the soup into 4 bowls and sprinkle with the cilantro.
Chicken en Papillote
2 boneless, skinless chicken breasts, trimmed of fat
2 teaspoons grainy mustard
1 leek, trimmed, cleaned, and cut into 2 1/2-inch-long julienne strips
1 medium carrot, peeled and cut into 2 1/2-inch-long julienne strips
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
Salt & freshly ground black pepper to taste
Instructions
1. Preheat oven to 400 degrees F. Cut 2 pieces of parchment paper or aluminum foil 12 inches by 16 inches. Fold in half to form an 8-by-12-inch rectangle, then cut into a half-heart shape as you would a valentine.
2. Place a chicken breast in the center of one-half of each opened paper heart. Spread mustard evenly over chicken breasts. Distribute leeks, carrots, and thyme over the chicken. Season with salt and pepper. Seal the packages and place them on a baking sheet.
3. Bake for 10 to 12 minutes, or until the packages are puffed. (Open one package to check that the chicken is no longer pink inside.) Transfer to individual plates and let diners open their own packages.
2 teaspoons grainy mustard
1 leek, trimmed, cleaned, and cut into 2 1/2-inch-long julienne strips
1 medium carrot, peeled and cut into 2 1/2-inch-long julienne strips
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
Salt & freshly ground black pepper to taste
Instructions
1. Preheat oven to 400 degrees F. Cut 2 pieces of parchment paper or aluminum foil 12 inches by 16 inches. Fold in half to form an 8-by-12-inch rectangle, then cut into a half-heart shape as you would a valentine.
2. Place a chicken breast in the center of one-half of each opened paper heart. Spread mustard evenly over chicken breasts. Distribute leeks, carrots, and thyme over the chicken. Season with salt and pepper. Seal the packages and place them on a baking sheet.
3. Bake for 10 to 12 minutes, or until the packages are puffed. (Open one package to check that the chicken is no longer pink inside.) Transfer to individual plates and let diners open their own packages.
Chicken Capri
1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese
Instructions
In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.
Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.
Preheat the oven to 350°F.
Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese
Instructions
In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.
Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.
Preheat the oven to 350°F.
Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.
Chinese-Style Steamed Chicken
Ingredients
4 (6-ounce) boneless, skinless chicken breasts
4 garlic cloves, minced
1 teaspoon minced fresh ginger
4 scallions, chopped
2 tablespoons low-sodium soy sauce
1 teaspoon red pepper flakes
1 (1-pound) head broccoli, cut into florets (3 1/2 to 4 cups
Instructions
Fill bottom part of a steamer with 1" of water; bring to boil.
Toss chicken with garlic, ginger, scallions, soy sauce, and red pepper flakes, coating breasts well. Place chicken in the steamer basket, pouring remaining soy sauce mixture over chicken. Lower basket into water container, reduce to a rapid simmer, and cover with a lid. Steam for 5 minutes.
Turn chicken breasts, add broccoli, cover, and continue steaming until chicken is cooked through and broccoli is tender, 5 to 6 minutes more. Serve hot.
4 (6-ounce) boneless, skinless chicken breasts
4 garlic cloves, minced
1 teaspoon minced fresh ginger
4 scallions, chopped
2 tablespoons low-sodium soy sauce
1 teaspoon red pepper flakes
1 (1-pound) head broccoli, cut into florets (3 1/2 to 4 cups
Instructions
Fill bottom part of a steamer with 1" of water; bring to boil.
Toss chicken with garlic, ginger, scallions, soy sauce, and red pepper flakes, coating breasts well. Place chicken in the steamer basket, pouring remaining soy sauce mixture over chicken. Lower basket into water container, reduce to a rapid simmer, and cover with a lid. Steam for 5 minutes.
Turn chicken breasts, add broccoli, cover, and continue steaming until chicken is cooked through and broccoli is tender, 5 to 6 minutes more. Serve hot.
Provençal Chicken Sauté
Ingredients
2 boneless, skinless chicken breasts (1/2-3/4 pounds), trimmed
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
2 cloves garlic, minced
1/4 teaspoon anchovy paste (optional)
1/4 cup reduced-sodium chicken broth
2 tablespoons dry white wine
3/4 cup canned diced tomatoes
2 tablespoons chopped fresh basil
1 tablespoon chopped pitted Kalamata olives
Instructions
1. Season chicken with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and keep warm.
2. Reduce heat to medium. Add remaining 1 teaspoon oil to the skillet. Add onion, garlic and anchovy paste, if using. Cook, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 4 to 6 minutes.
3. Return chicken and juices to the skillet; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer chicken to a platter or plates. Stir basil and olives into the sauce. Spoon over chicken. Serve immediately.
2 boneless, skinless chicken breasts (1/2-3/4 pounds), trimmed
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
3 teaspoons extra-virgin olive oil, divided
1 small onion, finely chopped
2 cloves garlic, minced
1/4 teaspoon anchovy paste (optional)
1/4 cup reduced-sodium chicken broth
2 tablespoons dry white wine
3/4 cup canned diced tomatoes
2 tablespoons chopped fresh basil
1 tablespoon chopped pitted Kalamata olives
Instructions
1. Season chicken with salt and pepper. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken and cook until well browned, about 3 minutes per side. Transfer to a plate and keep warm.
2. Reduce heat to medium. Add remaining 1 teaspoon oil to the skillet. Add onion, garlic and anchovy paste, if using. Cook, stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until slightly thickened, 4 to 6 minutes.
3. Return chicken and juices to the skillet; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer chicken to a platter or plates. Stir basil and olives into the sauce. Spoon over chicken. Serve immediately.
Stuffed Baked Tomatoes
2 plum tomatoes, halved lengthwise
11/2 ounces shredded part-skim mozzarella cheese (1/4 cup)
1/8 cup roughly chopped fresh basil leaves
1 tablespoon freshly grated Parmesan cheese
1/2 garlic clove, minced
Salt and freshly ground black pepper
Instructions
Heat oven to 400°F.
Scoop out the inside of each tomato half with a melon baller and roughly chop the scooped pulp. Combine tomato pulp, mozzarella, basil, Parmesan, garlic, and a pinch of salt and pepper.
Place tomatoes, cut side up, on a baking sheet. Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm
11/2 ounces shredded part-skim mozzarella cheese (1/4 cup)
1/8 cup roughly chopped fresh basil leaves
1 tablespoon freshly grated Parmesan cheese
1/2 garlic clove, minced
Salt and freshly ground black pepper
Instructions
Heat oven to 400°F.
Scoop out the inside of each tomato half with a melon baller and roughly chop the scooped pulp. Combine tomato pulp, mozzarella, basil, Parmesan, garlic, and a pinch of salt and pepper.
Place tomatoes, cut side up, on a baking sheet. Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm
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