Came across a Cooking light magazine at the doc's office and instantly I became HUNGRY! I wanted to take the magazine home and start cooking, but that would NOT be nice. So, I found them online under www.coolinglight.com. I'll save you time and you can just take them from here. :) Now, I haven't tested them yet, but will this week. Let me know if you make them. ;)
Spicy Honey-Brushed Chicken Thighs
Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they need fewer ingredients. Serve with garlic-roasted potato wedges and a salad or broccolini.
2 teaspoons garlic powder
2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon ground red pepper
8 skinless, boneless chicken thighs
Cooking spray
6 tablespoons honey
2 teaspoons cider vinegar
Preheat broiler.
Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each side.
Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until chicken is done.
Yield: 4 servings (serving size: 2 chicken thighs)
CALORIES 321 (31% from fat); FAT 11g (sat 3g,mono 4.1g,poly 2.5g); IRON 2.1mg; CHOLESTEROL 99mg; CALCIUM 21mg; CARBOHYDRATE 27.9g; SODIUM 676mg; PROTEIN 28g; FIBER 0.6g
Orange-Glazed Salmon Fillets with Rosemary
Fresh rosemary and a little maple syrup infuse aromatic and faintly sweet flavor into this speedy seafood dish.
4 (6-ounce) salmon fillets (1 inch thick)
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Cooking spray
2 tablespoons minced shallots
1/4 cup dry white wine
1/2 teaspoon chopped fresh rosemary
3/4 cup fresh orange juice (about 2 oranges)
1 tablespoon maple syrup
1. Sprinkle fillets evenly with salt and pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from pan.
2. Recoat pan with cooking spray. Add shallots; sauté 30 seconds. Stir in wine and rosemary; cook 30 seconds or until liquid almost evaporates. Add juice and syrup; bring to a boil, and cook 1 minute. Return fillets to pan; cook 1 minute on each side or until thoroughly heated.
Seasoned haricots verts: Cook 1 pound haricots verts in boiling water 3 minutes or until crisp-tender. Drain; rinse with cold water. Pat dry. Combine with 1/3 cup chopped roasted red bell pepper and 1/4 cup toasted pine nuts. Combine 2 tablespoons red wine vinegar, 1/8 teaspoon salt, 1/8 teaspoon pepper, and 1/8 teaspoon dry mustard. Toss with bean mixture.
Yield: 4 servings (serving size: 1 fillet and 1 1/2 tablespoons sauce)
CALORIES 226 ; FAT 5.6g (sat 1.4g,mono 2g,poly 1.7g); CHOLESTEROL 70mg; CALCIUM 70mg; CARBOHYDRATE 9.5g; SODIUM 311mg; PROTEIN 30.4g; FIBER 0.2g; IRON 1.1mg
Baked Shrimp with Feta
Dig into a delicious seafood bake topped with tomatoes and feta cheese for a company-worthy dinner in a flash. Orzo accented with fresh herbs completes this Mediterranean-inspired meal.
1 tablespoon fresh lemon juice
1 1/2 pounds large shrimp, peeled and deveined
Cooking spray
1 teaspoon olive oil
1/2 cup prechopped onion
1 garlic clove, minced
2 tablespoons bottled clam juice
1 tablespoon white wine
1/2 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
1 (14.5-ounce) can diced tomatoes, drained
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped fresh flat-leaf parsley
1. Preheat oven to 450°.
2. Combine lemon juice and shrimp in a large bowl; toss well. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add oil to pan, swirling to coat. Add onion to pan; sauté 1 minute. Add garlic; sauté 1 minute. Add clam juice, wine, oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 5 minutes. Stir in shrimp mixture. Place mixture in an 11 x 7–inch baking dish coated with cooking spray. Sprinkle cheese evenly over mixture. Bake at 450° for 12 minutes or until shrimp are done and cheese melts. Sprinkle with parsley; serve immediately.
Orzo with fresh herbs: Cook 1 cup orzo pasta according to package directions, omitting salt and fat. Drain; toss orzo with 1/4 cup chopped fresh basil, 2 tablespoons chopped fresh parsley, 1 tablespoon extra-virgin olive oil, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.
Yield: 4 servings (serving size: 1 cup)
CALORIES 253 ; FAT 7.1g (sat 2.8g,mono 1.9g,poly 1.4g); CHOLESTEROL 271mg; CALCIUM 182mg; CARBOHYDRATE 8.1g; SODIUM 516mg; PROTEIN 37.5g; FIBER 1.6g; IRON 4.7mg
Chipotle Sloppy Joes
Add Mexican-inspired spice to this traditional family favorite.
Cooking spray
2 1/2 cups presliced Vidalia or other sweet onion
1 (7-ounce) can chipotle chiles in adobo sauce
1 pound ground sirloin
1/2 cup prechopped green bell pepper
2 tablespoons tomato paste
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1 (8-ounce) can no-salt-added tomato sauce
5 (1 1/2-ounce) hamburger buns, toasted
1. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 8 minutes or until golden brown, stirring frequently. Remove from heat; set aside.
2. Remove 1 teaspoon adobo sauce from can; set aside. Remove 1 chipotle chile from can; chop and set aside. Reserve remaining chiles and adobo sauce for another use.
3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add bell pepper to pan; sauté 2 minutes. Stir in chopped chipotle chile, adobo sauce, tomato paste, and next 3 ingredients (through tomato sauce); cook 3 minutes, stirring occasionally. Spoon 1/2 cup beef mixture over bottom half of each bun, and top evenly with onions and top half of bun.
Plate with pickle chips and a simple slaw. Combine 1/3 cup canola-based mayonnaise, 1 1/2 teaspoons sugar, 1/2 teaspoon freshly ground black pepper, 1/4 teaspoon salt, and 1/4 teaspoon dry mustard in a large bowl; stir with a whisk. Add 3 cups packaged cabbage-and-carrot coleslaw, tossing well to combine.
Yield: 5 servings (serving size: 1 sandwich)
CALORIES 273 ; FAT 6.1g (sat 2.1g,mono 2.1g,poly 1.3g); CHOLESTEROL 48mg; CALCIUM 84mg; CARBOHYDRATE 32.1g; SODIUM 724mg; PROTEIN 23.3g; FIBER 3.4g; IRON 3.7mg
Cooking Light, APRIL 2009
Sunday, May 3, 2009
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