Archive for April, 2006

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Turkey Cutlets with Pears and Tarragon

Thursday, April 20th, 2006


This good-for-you recipe contains:
LEAN PROTEINS: Turkey
GREEN VEGGIES: Spinach

Yields: 4 main-dish servings
Prep Time: 10 minutes
Cook Time: About 15 minutes

Ingredients:

1 tablespoon olive oil
4 turkey cutlets (about 1 pound)
Salt and ground black pepper
2 large firm, ripe pears, peeled, cored, and cut into 1/2-inch wedges
1 cup chicken broth
1/4 cup dried tart cherries or cranberries
2 tablespoons country-style Dijon mustard
1/4 teaspoon dried tarragon 1 bag (9 ounces) ready-to-microwave-in-bag spinach

Directions:

1. In 12-inch skillet, heat oil over high heat until hot. Sprinkle turkey cutlets with 1/4 teaspoon salt and 1/8 teaspoon pepper. Add cutlets to skillet and cook 3 to 4 minutes or until golden brown on both sides and they just lose their pink color throughout, turning over once. Transfer cutlets to plate.

2. To same skillet, add pears. Reduce heat to medium-high and cook pears about 3 minutes or until browned, turning occasionally. Add broth, cherries, Dijon, and tarragon to skillet. Increase heat to high and cook 4 to 5 minutes or until sauce thickens slightly and pears are tender, stirring occasionally.

3. Meanwhile, in microwave oven, cook spinach in bag as label directs.

4. Return cutlets and any juices to skillet; heat through, spooning pear sauce over cutlets.

5. To serve, spoon spinach onto 4 dinner plates. Top with turkey, pears, and sauce.

Nutritional Information:

Based on individual serving.
Calories: 255
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 71 mg
Sodium: 565 mg
Carbohydrates: 20 g
Fiber: 8 g
Protein: 31 g

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Broccoli-Cheese Polenta Pizza

Thursday, April 20th, 2006


This good-for-you recipe contains:
GREEN VEGGIES:Broccoli
LOW-FAT DAIRY: Part-skim ricotta cheese

Yields: 4 main-dish servings
Prep Time: 20 minutes
Cook Time: About 5 minutes

Ingredients:

Olive oil nonstick cooking spray
1 log (16 ounces) precooked plain polenta, cut into 1/4-inch-thick slices
1 bag (12 ounces) broccoli florets
3/4 cup part-skim ricotta cheese
1/4 cup freshly grated Parmesan cheese
1teaspoon grated fresh lemon peel Ground black pepper 1 large plum tomato (4 ounces), chopped

Directions:
1. Preheat broiler. Spray 12-inch pizza pan or large cookie sheet with olive oil cooking spray. In center of pizza pan, place 1 slice polenta; arrange remaining slices in 2 concentric circles around first slice, overlapping slightly, to form a 10-inch round. Generously spray polenta with cooking spray. Place pan in oven about 4 inches from source of heat and broil polenta 5 minutes or until heated through. Do not turn broiler off.

2. Meanwhile, in microwave-safe medium bowl, combine broccoli and 2 tablespoons water. Cover with plastic wrap, turning back one section to vent. Heat broccoli in microwave oven on High 3 minutes or just until tender. Drain.

3. In small bowl, combine ricotta, Parmesan, lemon peel, and 1/8 teaspoon pepper. Arrange broccoli evenly over polenta. Drop cheese mixture by tablespoons over polenta and broccoli; sprinkle with tomato. Broil pizza 3 to 5 minutes or until topping is hot.

Nutritional Information:

Based on individual serving.
Calories: 200
Total Fat: 6 g
Saturated Fat: 3 g
Cholesterol: 18 mg
Sodium: 530 mg
Carbohydrates: 25 g
Fiber: 4 g
Protein: 12 g

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Curried Chicken with Mango and Cantaloupe Slaw

Wednesday, April 19th, 2006


Yields: 4 main-dish servings
Prep Time: 25 minutes
Cook Time: About 10 minutes

Ingredients:

1 to 2 limes
1 container (6 ounces) plain low-fat yogurt
3/4 teaspoon curry powder
1/4 cup chopped crystallized ginger
1 teaspoon salt
1/4 teaspoon crushed red pepper
4 medium skinless, boneless chicken-breast halves (about 1 1/4 pounds)
1/2 small cantaloupe, rind removed, cut into julienne strips
(2 cups) 1 large mango, peeled and cut into julienne strips
(2 cups) 1/2 cup loosely packed fresh cilantro leaves, chopped
1 head Boston lettuce Lime wedges (optional)

Directions:

1. From limes, grate 1/2 teaspoon peel and squeeze 2 tablespoons juice. In large bowl, whisk 1 tablespoon lime juice and 1/4 teaspoon lime peel with yogurt, curry powder, 2 tablespoons ginger, 3/4 teaspoon salt, and 1/8 teaspoon crushed red pepper. Add chicken, turning to coat with marinade. Cover and let stand 15 minutes at room temperature or 30 minutes in refrigerator, turning occasionally.

2. Meanwhile, prepare slaw: In medium bowl, with rubber spatula, gently stir cantaloupe and mango with cilantro, remaining 2 tablespoons ginger, 1 tablespoon lime juice, 1/4 teaspoon lime peel, 1/4 teaspoon salt, and 1/8 teaspoon crushed red pepper; set aside. Makes about 4 cups.

3. Prepare outdoor grill for covered direct grilling over medium heat.

4. Grease grill rack. Remove chicken from marinade; discard marinade. Place chicken on hot rack. Cover grill and cook chicken 10 to 12 minutes or until juices run clear when thickest part of breast is pierced with tip of knife, turning chicken over once. Transfer chicken to cutting board; cool slightly until easy to handle, then cut into long thin slices.

5. To serve, arrange lettuce leaves on 4 dinner plates; top with chicken and slaw. Serve with lime wedges if you like.

Each serving chicken with lettuce: About 205 calories, 34 g protein, 5 g carbohydrate, 4 g total fat (1 g saturated), 1 g fiber, 92 mg cholesterol, 330 mg sodium.

Each 1/2 cup slaw: About 50 calories, 1 g protein, 13 g carbohydrate, 0 g total fat, 1 g fiber, 0 mg cholesterol, 150 mg sodium.

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Asparagus Quiche (French)

Wednesday, April 19th, 2006

Asparagus Quiche si one of the most famous dish in France.

Ingredients:

250 gm flour
1/2 tsp salt
150 gm butter
1 egg yolk mixed with 2 tbsp iced water

Asparagus Filling
110 gm tinned asparagus or a fresh bunch
100 gm grated cheese
3 eggs
1 1/2 cup milk
1/2 cup cream
1 tsp mustard powder
Salt and pepper to taste
Beans to bake blind.

Direction:

In a large bowl sift the flour and salt.

Add the diced butter and cut the butter into the flour until the mixture resembles large breadcrumbs.

Add the yolk mixture and make dough. Wrap the dough and chill for half an hour.

Roll out the dough on a floured surface and place it in a dish

Line the pastry with foil and then fill it with beans and bake blind for 15 minutes in a preheated oven.

Remove from the oven, discard the foil and the beans and keep aside. Sprinkle some of the grated cheese on the half baked pastry arrange the asparagus on the dish.

Mix the eggs, milk, cream, mustard powder, salt and pepper and pour over the
Asparagus sprinkle the remaining cheese over the quiche and bake for about
35 minutes or till done.

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Chicken Biryani (Mughlai)

Wednesday, April 19th, 2006

Chicken Biryani Is A Mughlai Dish n Very Famous In India…



Ingredients:
1 ½ tsp salt
Red chili powder according to taste
Turmeric powder according to taste
1 chicken
2 onions
1 tbsp ginger paste
1 tbsp garlic paste
2 tbsp chopped coriander
6 cardamoms
6 cloves
½ tsp cinnamon powder
350 ml yogurt
500 gm half cooked rice
3 tbsp oil

Directions:
Grind all ingredients except chicken and rice. Marinate the chicken in the mixture for 2-3 hrs.

Heat the oil in a pan. Add the marinated chicken and cook until tender.

Take a heavy pan and arrange the chicken and rice in layers. Squeeze a lemon on the top layer and scatter browned onions.

Seal the pan with flour and cook over a very slow flame for 40-50 minutes.

Serve hot.

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Cucumber-Feta Salsa with Pita Crisps

Wednesday, April 19th, 2006


Cucumber-Feta Salsa with Pita Crisps is an Egyptian Dish.

Pita Crisps

Ingredients:
Three 8-inch pitas, split in half.
Cooking spray
1/4 ts. salt

Directions:
Preheat oven to 350F.
Prepare pitas by cutting into 8 wedges.
Arrange wedges in a single layer on a baking sheet coated with cooking spray ( or lightly greased).
Lightly coat pita wedges with cooking spray and sprinkle with salt.
Bake at 350F for 10 minutes.

Salsa

Ingredients:
1 cup (4 ounces) crumbled Feta Cheese
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground black pepper
1 1/2 cups cubed seeded peeled cucumber
1 cup finely chopped red onion
3 tablespoons chopped fresh mint
3 tablespoons chopped fresh dill or 1 teaspoon dill weed
Lemon slices & fresh parsley for garnish

Directions:
Combine feta cheese, lemon juice, pepper and partially smash together with a fork.
Stir in cucumber, onion, mint and dill.
Serve with pita chips and garnish with parsley and lemon slices.

And there you’re. Your Cucumber-Feta Salsa with Pita Crisps are ready to be served. :)

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Salad Niçoise

Tuesday, April 18th, 2006


Yields: 6 main-dish servings
Prep Time: 20 minutes
Cook Time: About 35 minutes

Ingredients:

Prepare Parsley Vinaigrette:

1/4 cup loosely packed fresh parsley leaves, chopped
1/4 cup red wine vinegar
3 tablespoons olive oil
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/4 teaspoon ground black pepper

Prepare Salad:

1 pound small red potatoes, unpeeled
6 large eggs
1/2 pound green beans, trimmed and each cut crosswise in half
1 bag (5 ounces) mixed baby greens (about 8 cups loosely packed)
or 1 head Boston lettuce, separated into leaves
1/2 English (seedless) cucumber, thinly sliced
1 can (12 ounces) solid white tuna in water, drained
3 medium tomatoes, cut into wedges
1/2 cup niçoise olives (about 3 ounces)

Directions:

Prepare Parsley Vinaigrette:

1. Into small bowl, measure vinaigrette ingredients. Mix with wire whisk or fork until well blended; set aside.

Prepare Salad:

2. In 3-quart saucepan, place potatoes and enough water to cover; heat to boiling over high heat. Reduce heat to low; simmer 10 to 12 minutes or until potatoes are fork-tender.

3. Meanwhile, in 2-quart saucepan, place eggs and enough cold water to cover by 1 inch; heat to boiling over high heat. Immediately remove saucepan from heat and cover tightly; let stand 15 minutes. Pour off hot water; run cold water over eggs to cool. Remove shells and cut each egg into wedges.

4. When potatoes are done, with slotted spoon, remove potatoes from water to colander to drain. To same water in saucepan, add beans; heat to boiling over high heat. Reduce heat to low; simmer 5 to 10 minutes or until tender-crisp. Drain beans; rinse with cold running water to stop cooking; drain again.

5. In large bowl, toss greens with half of vinaigrette. Place greens on large platter. Cut each potato in half or into quarters if large; transfer to platter with greens. Arrange beans, eggs, cucumber, tuna, tomatoes, and olives in separate piles on same platter; drizzle with remaining vinaigrette.

Nutritional Information:

Based on individual serving.
Calories: 315
Total Fat: 15 g
Saturated Fat: 3 g
Cholesterol: 233 mg
Sodium: 515 mg
Carbohydrates: 24 g
Fiber: 4 g
Protein: 22 g

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Grilled Shrimp Corn and Tomato Salad

Tuesday, April 18th, 2006


Yields: 4 main-dish servings
Prep Time: 30 minutes
Cook Time: About 15 minutes

Ingredients:

2 to 3 limes
4 tablespoons olive oil
3/4 teaspoon salt Ground red pepper (cayenne)
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1 pound large shrimp, shelled and deveined,
with tail part of shell left on if you like 3 ears corn, husks and silks removed
4 medium tomatoes, each cut in half and seeded
2 medium poblano chiles (about 4 ounces each)
1 head green or red leaf lettuce, thinly sliced

Directions:

1. Prepare outdoor grill for covered direct grilling over medium heat.

2. Meanwhile, from limes, grate 1 teaspoon peel and squeeze 3 tablespoons juice. In cup, with fork, mix lime juice with 2 tablespoons oil, 1/2 teaspoon salt, 1/2 teaspoon lime peel, and pinch ground red pepper. Set dressing aside.

3. In medium bowl, with fork, mix coriander and cumin with remaining 2 tablespoons oil, 1/2 teaspoon lime peel, 1/4 teaspoon salt, and pinch ground red pepper. Brush corn and tomatoes with half of oil mixture. Toss shrimp in oil mixture remaining in bowl.

4. Place corn and whole poblanos on hot grill rack. Cover grill and cook corn and poblanos 10 to 12 minutes or until corn is browned in spots and skin on poblanos is charred and blistered on all sides, turning over occasionally. Transfer corn to cutting board. Transfer poblanos to large sheet of foil. Wrap foil around poblanos and allow to steam at room temperature 15 minutes or until cool enough to handle.

5. While poblanos steam, place shrimp and tomatoes on hot grill rack (or hot flat grill topper). Cover grill and cook shrimp 4 to 5 minutes or just until opaque throughout, turning shrimp over once. Cook tomatoes 4 to 6 minutes or until lightly browned, turning over once. Transfer shrimp to large bowl and tomatoes to cutting board.

6. Remove poblanos from foil. Peel off skins and discard. Cut each poblano lengthwise in half; remove seeds and membranes. Cut poblanos crosswise into thin strips; add to shrimp in bowl. Cut corn kernels from cobs; add to same bowl. Peel off and discard skin from tomatoes. Cut tomatoes into thin strips; add to same bowl. Add 2 tablespoons dressing to shrimp mixture; toss to coat.

7. In another large bowl, toss lettuce with remaining dressing.

8. To serve, place lettuce on platter; top with shrimp mixture.

Nutritional Information:

Based on individual serving.

Calories: 340
Total Fat: 16 g
Saturated Fat: 2 g
Cholesterol: 180 mg
Sodium: 675 mg
Carbohydrates: 28 g
Fiber: 4 g
Protein: 25 g

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Horseradish Potato Salad with Deli Roast Beef

Tuesday, April 18th, 2006


Yields: 6 main-dish servings
Prep Time: 10 minutes
Cook Time: About 20 minutes

Ingredients:

2 pounds small red potatoes, unpeeled
1 small bunch chives
1/2 cup reduced-fat sour cream
2 tablespoons prepared white horseradish
1 teaspoon salt
1/8 teaspoon coarsely ground black pepper
1 medium shallot, minced (about 2 tablespoons)
1 1/4 pounds thinly sliced deli roast beef

Directions:

1. In 3-quart saucepan, place potatoes and enough water to cover; heat to boiling over high heat. Reduce heat to low; cover and simmer 10 to 12 minutes or until potatoes are fork-tender. Drain; cool slightly.

2. Meanwhile, reserve some chives for garnish; cut remaining chives into 3/4-inch pieces. In large bowl, whisk cut chives with sour cream, horseradish, salt, pepper, and shallot.

3. When potatoes are cool enough to handle, cut each in half or into quarters if large. Add warm potatoes to sour-cream dressing in bowl; with rubber spatula, stir gently until coated with dressing. Let potato mixture stand 30 minutes at room temperature to absorb dressing, stirring occasionally. Serve potato salad warm or cover and refrigerate up to 1 day to serve cold.

4. To serve, arrange roast beef and potato salad on large platter. Garnish with reserved chives.

Nutritional Information:

Based on individual serving.

Calories: 290
Total Fat: 7 g
Saturated Fat: 3 g
Cholesterol: 60 mg
Sodium: 550 mg
Carbohydrates: 32 g
Fiber: 3 g
Protein: 26 g

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Mediterranean Swordfish Salad

Tuesday, April 18th, 2006


Yields: 4 main-dish servings
Prep Time: 10 minutes
Cook Time: About 10 minutes

Ingredients:

3 tablespoons olive oil
1 swordfish steak, 1 inch thick (about 1 1/4 pounds)
1/4 teaspoon ground black pepper
3/4 teaspoon salt
2 tablespoons fresh lemon juice
1 1/2 teaspoons chopped fresh oregano leaves
or 1/2 teaspoon dried oregano
1 English (seedless) cucumber (about 12 ounces)
1 pint grape or cherry tomatoes
1/3 cup crumbled feta cheese

Directions:

1. In 10-inch skillet, heat 1 tablespoon oil over medium-high heat until very hot. Pat swordfish dry with paper towels. Add swordfish to skillet; sprinkle with pepper and 1/2 teaspoon salt and cook 10 to 12 minutes or until swordfish is browned on both sides and just turns opaque throughout, turning over once.

2. Meanwhile, in large bowl, combine lemon juice, oregano, and remaining 2 tablespoons oil and 1/4 teaspoon salt. Cut unpeeled cucumber into 1/2-inch chunks. Cut each tomato in half.

3. When swordfish is done, transfer to cutting board; trim and discard skin. Cut swordfish into 1-inch cubes. Add swordfish, cucumber, and tomatoes to dressing in bowl; toss gently to coat. Sprinkle with feta to serve.

Nutritional Information:

Based on individual serving.

Calories: 315
Total Fat: 17 g
Saturated Fat: 5 g
Cholesterol: 68 mg
Sodium: 720 mg
Carbohydrates: 8 g
Fiber: 2 g
Protein: 32 g

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