Spicy Meatball in Tomato Sauce

 

Ingredients

For the meatballs:

• 6 cups olive oil or vegetable oil, for frying
• 1 medium-sized head cauliflower (about 1 pound)
• 1 1/2 pounds ground beef, lamb, or veal
• 1 small onion, finely chopped
• 1/2 teaspoon ground cinnamon
• 1/2 cup chopped fresh parsley leaves
• 1 1/2 teaspoons tabil (a Tunisian spice blend of coriander seed, caraway seed, garlic powder, cayenne pepper)
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 2 large eggs beaten
• All-purpose unbleached flour, as needed, for dredging
• Salt and freshly ground black pepper

For the sauce:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons tomato paste
• 1 cup water
• 1 1/2 teaspoons harisa (Tunisian hot chili paste of guajillo chili peppers, garlic, oil, caraway, and coriander)
• 1/2 teaspoon ground red chili

For the meatballs:

Directions

Preheat frying oil in a deep-fryer or 8-inch deep saucepan to 375 degrees F.

Bring a saucepan of lightly salted water to a boil and cook the whole cauliflower until tender, about 10 minutes. Drain well and break into small florets.

Place the meat, onion, cinnamon, parsley, tabil, salt, and pepper in a food processor, in batches if necessary, and process until well blended. Remove to a bowl.

Have a bowl of water handy to keep your hands wet while making meatballs. Meatballs are formed by flattening a lemon-sized portion of meat into a thin patty and wrapping the patty around a cauliflower floret to completely enclose. Form into an oval shape, then dip into the eggs and dredge in flour, tapping off any excess flour.

Cook the meatballs in oil until golden, about 4 minutes, without crowding the fryer. Remove with a slotted spoon to paper toweling to drain.

For the sauce:

Heat the extra-virgin olive oil over medium-high heat in a large saucepan. Dissolve the tomato paste in the water, and add to the pan along with harisa and ground red chili. Add the meatballs and cook covered until most of the liquid evaporates, about 25 minutes. Add a little water to rehydrate sauce if it is dries out before that time. Serve meatballs covered with sauce.

Ingredients

• 4 bell peppers (red, yellow or a mix), halved lengthwise, seeds removed
• 2 tablespoons extra-virgin olive oil
• Kosher salt
• About 3 cups leftover ragu*
• 1/2 cup couscous
• 3/4 cup golden raisins
• 3/4 cup grated asiago or fontina cheese
• 4 teaspoons red wine vinegar
• 1/2 cup chopped fresh parsley
• 2 tablespoons tomato paste

Directions

Preheat the oven to 450 degrees F. Toss the bell pepper halves with 1 tablespoon olive oil and 1/2 teaspoon salt in a large microwave-safe bowl. Cover and microwave until the peppers soften, 10 to 12 minutes.

Meanwhile, mix the ragu, couscous, raisins, 1/2 cup cheese, 3 teaspoons vinegar, the parsley and 1/4 teaspoon salt in a bowl.

Whisk the remaining 1 tablespoon olive oil and 1 teaspoon vinegar, the tomato paste and 3/4 cup water in the bottom of a large nonreactive baking dish. Carefully transfer the peppers, cut-side up, to the baking dish and fill with the couscous mixture. Sprinkle with the remaining 1/4 cup cheese.

Cover the dish with foil and bake until the peppers are tender and the filling is hot, about 20 minutes. Transfer to plates and drizzle with the cooking liquid from the dish.

* Use leftover ragu from Fettuccine With Quick Ragu

Per serving: Calories 539; Fat 24 g (Saturated 8 g); Cholesterol 67 mg; Sodium 1,098 mg; Carbohydrate 60 g; Fiber 8 g; Protein 23 g

Chile Cheese Casserole

Notes

This breakfast dish was inspired by the Mexican dish, chilaquiles. By using baked tortilla chips, a mixture of eggs and egg whites and just a bit of sharp Cheddar and pepper jack, the fat is low while the flavor is high.

Ingredients

• Cooking spray
• 4 cups baked tortilla chips, 2 1/2 ounces
• 6 egg whites
• 4 large eggs
• 1/4 cup skim milk
• 3/4 teaspoon ancho chili powder
• 1/8 teaspoon freshly ground black pepper
• 1 (4-ounce) can mild chopped green chiles
• 1 tablespoon chopped fresh cilantro leaves, plus whole leaves for garnish
• 1/2 cup shredded sharp Cheddar cheese, about 2 ounces
• 1/2 cup shredded pepper jack cheese, about 2 ounces
• 1/2 cup prepared green salsa verde
• Reduced-fat sour cream, optional

Preheat the oven to 375 degrees F. Lightly coat a rectangular 2-quart baking dish with nonstick cooking spray. Coarsely crush the chips by hand and spread half of them into the bottom of the baking dish.

Whisk the egg whites, eggs, milk, ancho powder, and pepper in a large bowl until well combined. Stir in the chopped chiles, chopped cilantro, and 1/4 cup each of the Cheddar and pepper jack cheeses; pour into the pan. Sprinkle the remaining chips over the egg mixture. Bake until the casserole is set around the edges but a little loose in the center, 20 to 25 minutes.
Sprinkle with the remaining 1/4 cup of each cheese and continue to bake until the cheeses are melted and the casserole is set in the center, about 10 minutes. Let stand 10 minutes. Serve with the salsa and, sour cream, if using. Garnish with whole cilantro leaves.

Salmon With Walnut-Pepper Relish

Ingredients

• 1/2 cup walnuts
• Pinch of cayenne pepper
• 1 tablespoon fresh lemon juice
• 1 teaspoon honey
•   2 tablespoons diced roasted red pepper
• 1 tablespoon walnut oil
• 2 tablespoons extra-virgin olive oil
• 1/4 cup chopped fresh parsley
• Kosher salt and freshly ground black pepper
• 2 tablespoons chopped fresh chives
• 1 teaspoon grated lemon zest
• 1 2-to-3-pound piece wild salmon (about 1 1/2 inches thick)

Directions

Make the relish: Preheat the oven to 350 degrees F. Spread the walnuts on a baking sheet and bake until toasted, 7 to 10 minutes. Let cool, then finely chop and transfer to a bowl. Add the cayenne, lemon juice, honey, roasted red pepper, walnut oil, 1 tablespoon olive oil and 2 tablespoons parsley. Add 1/2 teaspoon salt and black pepper to taste and toss to combine. (The relish can be made up to 1 day ahead; cover and refrigerate.)

Make the salmon: Raise the oven temperature to 425 degrees F. Combine the remaining 1 tablespoon olive oil and 2 tablespoons parsley, the chives, lemon zest, 1/2 teaspoon salt, and black pepper to taste in a bowl. Rub the herb mixture all over the salmon. Lay skin-side down in a baking dish and roast until just cooked through, 12 to 14 minutes. Let rest 5 minutes, then transfer to a platter and top with the walnut-pepper relish.

Orange Chicken Fingers

Ingredients

For the salad:

• 2 tablespoons rice wine vinegar
• 1 teaspoon honey
• 1 tablespoon toasted sesame oil
• 8 ounces snow peas, sliced
• 3 medium carrots, about 8 ounces, peeled and julienned, or 2 1/2 cups storebought shredded carrots

For the chicken fingers:

• Cooking spray
• 1 tablespoon sesame seeds
• 4 cups (3 1/2 ounces) crispy rice cereal
• 1/2 teaspoon grated orange zest
• Kosher salt and freshly ground black pepper
• 2 egg whites
• 1 tablespoon low-sodium teriyaki sauce
• 1 1/2 pounds boneless skinless chicken breast, cut into tenders 4 by 1 1/2-inches, about 18 pieces

For the sauce:

• 1/2 cup low-sugar orange marmalade
• 1 tablespoon low-sodium teriyaki sauce
• 1 teaspoon grated ginger
• 1 tablespoon freshly squeezed lemon juice

Directions

Make the salad: In a large bowl whisk the vinegar and honey until combined and then whisk in the sesame oil. Add the snow peas and carrots and toss well to coat. Set aside for the flavors to blend while the chicken and sauce cook.
Preheat the oven to 425 degrees F. Place a wire rack on a baking sheet and lightly mist with nonstick cooking spray.
Put the sesame seeds in a small nonstick skillet set over medium heat. Cook, stirring often, until golden brown and fragrant, about 5 minutes. Set aside to cool.
Put the cereal in a plastic storage bag and crush with a rolling pin or heavy can until coarsely crushed. In a shallow bowl combine the toasted sesame seeds, crushed cereal and orange zest and lightly season with salt and pepper.
In a second shallow dish, beat the egg whites with the teriyaki sauce. Dip each chicken tender in the egg mixture and then the cereal mixture, pressing to coat well. Place on the rack and mist the chicken with nonstick cooking spray. Bake until the crust is golden and the chicken is cooked through, 18 to 20 minutes.
Meanwhile, in a small saucepot heat the marmalade, teriyaki and ginger over medium heat until melted and well combined. Remove from heat and stir in the lemon juice. Serve the chicken with some of the sauce for dipping and the salad.
Copyright 2010 Television Food Network, G.P. All rights reserved
Nutritional analysis per serving
Calories 274; Total Fat 4.6g (Sat Fat 0.8g, Mono Fat 0.4g, Poly Fat 0.4g) ; Protein 30g; Carb 27g; Fiber 2g; Cholesterol 66mg; Sodium 357mg

Notes

We lightened chicken fingers by coating them with a crunchy breading of crushed rice cereal and baking them. Paired it with a sweet tart low-sugar orange dipping sauce and crisp pea and carrot salad with a touch of honey and sesame oil, it becomes a complete meal.

Sweet and Sour Chicken

Notes

Cooking the chicken over high heat quickly gives it a nicely browned look and taste without needing to deep fry. Fresh orange juice in the sauce and lots of vegetables keep the dish and the nutrition balanced.

Ingredients

• 2 tablespoons honey
• 1 teaspoon chili-garlic sauce
• 2 tablespoons rice wine vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon finely grated fresh ginger
• 1/4 cup fresh orange juice
• 2 teaspoons cornstarch
• 4 teaspoons peanut oil
• 12 ounces boneless, skinless chicken breast halves, cut into 1-inch pieces
• Salt and freshly ground black pepper
• 1 pint small, sweet mixed peppers, quartered, or 2 mixed bell peppers, cut into 1-inch strips
• 6 scallions, whites cut into 1 1/2-inch pieces, greens cut into 1-inch pieces and thinly sliced vertically into thin strips
• 8 ounces snow peas, trimmed
• Serving suggestion, cooked brown rice
• Chopped peanuts for sprinkling, optional

In a small bowl, whisk together the honey, chili-garlic sauce, vinegar, soy sauce, orange juice and cornstarch; set aside.

Meanwhile, coat the chicken with 2 teaspoons oil and heat large nonstick skillet over medium-high heat. Season the chicken to taste with salt and pepper and cook, turning occasionally with a wooden spoon, 2 minutes. Transfer the partially-cooked chicken to a plate. Reserve the pan.
Heat the remaining 2 teaspoons oil in the pan; add the peppers, scallion whites, and snow peas. Cook, stirring occasionally, until the vegetables are crisp-tender, about 3 minutes. Stir in the reserved chicken; whisk the sauce again and add it to the pan. Simmer, stirring occasionally, until the sauce is thickened and the chicken is tender, 1 to 2 minutes. Serve over rice and sprinkle with the scallion greens and peanuts, if using.
Nutritional analysis per serving (does not include brown rice and chopped peanuts) Calories 238; Total Fat 6g (Sat Fat 1 g, Mono Fat 2g, Poly Fat 2g) ; Protein 23g; Carb 23g; Fiber 4g; Cholesterol 49mg; Sodium 329mg

Mushroom-Caraway Soup

Ingredients

• 2 tablespoons unsalted butter
• 1/4 teaspoon caraway seeds
• 10 ounces cremini or white mushrooms, thinly sliced
• Kosher salt and freshly ground pepper
• 3 medium carrots, quartered lengthwise and cut into 1-inch pieces
• 4 cups low-sodium chicken broth
• 1 small red onion, finely diced
• 1 tablespoon red wine vinegar
• 4 slices pumpernickel bread
• 1/3 cup sour cream or creme fraeche

Directions

Melt the butter in a saucepan over medium-low heat. Add the caraway seeds and cook until fragrant, about 1 minute. Add the mushrooms and cook, stirring, until they begin to wilt, about 5 minutes. Add 1/4 teaspoon salt, and pepper to taste. Add the carrots and broth, cover and bring to a simmer. Uncover and cook until the carrots are tender, 10 to 12 minutes. Season with salt and pepper.

Meanwhile, combine the onion, vinegar and a pinch of salt in a bowl and let marinate while the soup simmers. Toast the bread.
Divide the soup among bowls and top with sour cream and the marinated onion. Serve with the toast.
Per serving: Calories 252; Fat 11 g (Saturated 6 g); Cholesterol 28 mg; Sodium 510 mg; Carbohydrate 28 g; Fiber 4 g; Protein 11 g

Hearty Italian Chicken and Vegetable Soup

Notes

This chicken soup is packed with zesty rich flavors and lots of good for you vegetables. By enhancing prepared low-sodium broth with lots of herbs and lemon and fresh chicken you get a soup that tastes like you simmered it all day long.

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 onion, chopped
• Pinch crushed red pepper flakes
• 6 whole sprigs, plus 1 tablespoon chopped flat-leaf parsley
• 6 (3-inch) strips lemon zest, cut from 1 lemon
• 1 small head fennel, thinly sliced (2 cups), fennel tops reserved
• 1 1/2 pounds bone-in chicken breasts, skin removed
• 8 cups low-sodium chicken broth
• A 2-3 inch piece Parmesan rind, optional
• 2 carrots, sliced (1 cup)
• 2 stalks celery, sliced (1 cup)
• Kosher salt
• 2 cups, whole-wheat extra-wide noodle style pasta, 2 3/4 ounces (recommended: Ronzoni Healthy Harvest) **recommend just using 2 3/4 -ounce weight
• 3 cups baby spinach
• 2 tablespoons grated Parmesan, plus extra for passing
• Lemon juice

1. Heat the oil in a Dutch oven set over medium heat. Add the onion and crushed red pepper flakes and cook until the onions begin to soften, 5 minutes. Meanwhile, tie the parsley sprigs, lemon zest, and fennel tops together. Add the herb bundle, broth, 2 cups of water, and, if using, the cheese rind. Bring to a very gentle simmer and simmer until the chicken is just cooked through, about 8 minutes. Transfer the chicken to a cutting board and set aside until cool enough to handle. Remove the meat from the bones in large strips, and set aside.

2. Meanwhile, add the sliced fennel, carrots, and celery to the broth and season with salt, to taste. Continue to simmer until the vegetables are just tender, 5 minutes. Stir in the noodles and cook until just al dente, about 5 minutes. Stir in the reserved chicken, baby spinach, and Parmesan until the chicken is heated through and the spinach is wilted. Discard the herb bundle and cheese rind. Stir in lemon juice, to taste. Ladle the soup into serving bowls and serve with additional Parmesan for passing.

Chicken Piccata

Notes

Piccata is a classic preparation for chicken, but can be heavy on your diet as it's a butter and wine-based sauce. This lighter version saves you calories by adding the zip of white wine with a tiny bit of vinegar to finish (as opposed to a cup or more simmered down), and getting the most of 1 tablespoon of butter by swirling it into the sauce at the end.

Ingredients

• 1 pound chicken scaloppini (about 4 ounces each)
• Kosher salt and freshly ground black pepper
• 1 tablespoon plus 1 teaspoon all-purpose flour, divided
• 3 teaspoons extra-virgin olive oil
• 2 garlic cloves, finely chopped
• 1/2 cup low-sodium chicken broth
• Finely grated zest and juice of 1 lemon, zest reserved for optional garnish, about 2 tablespoons juice
• 1 teaspoon white wine vinegar
• 2 tablespoons chopped fresh parsley, plus more for garnish
• 1 tablespoon capers, drained and rinsed
• 1 tablespoon unsalted butter
• Baby arugula for garnish
• Whole-wheat angel hair pasta or roasted potatoes, for serving

Season the chicken with salt and pepper and sprinkle with 1 tablespoon flour.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat until very hot; cook the cutlets until opaque throughout, 1 to 2 minutes per side. Transfer the cutlets to a plate. (Reserve the skillet.) Reduce the heat under the skillet to medium.
Add the remaining teaspoon oil and garlic to the same skillet; cook until fragrant, about 1 minute. Whisk together the broth, lemon juice and 1 teaspoon flour, and add to the pan. Simmer sauce until reduced and thickened, 2 to 3 minutes. Stir in the vinegar, parsley and capers. Swirl in the butter until sauce is shiny and slightly thickened.
Serve chicken with the sauce. Toss the arugula and freshly grated lemon zest with a light drizzle of olive oil; season to taste with salt and pepper, scatter over chicken. Serve with pasta or potatoes as desired.

Broiled Halibut with Ricotta-Pea Puree

Ingredients

• 3 small carrots, quartered lengthwise
• 1 medium red onion, thinly sliced
• 3 tablespoons extra-virgin olive oil
• Kosher salt and freshly ground pepper
• 4 6-ounce center-cut skinless halibut fillets (1 3/4 inches thick)
• 1/2 teaspoon smoked paprika
• 1 10-ounce package frozen peas
• 1/3 cup ricotta cheese
• 1 tablespoon unsalted butter

Directions

Preheat the broiler. Line a broiler pan with foil and preheat 5 minutes.

Meanwhile, brush the carrots and onion with 1 tablespoon olive oil and season with salt and pepper. Brush the fish with the remaining 2 tablespoons olive oil, season with salt and pepper and sprinkle with the paprika; brush to coat the fish evenly with paprika.

Carefully remove the pan from the oven, place the fish in the center and scatter the onion and carrots around. Broil until the fish is golden and just cooked through, 8 to 10 minutes.

Meanwhile, microwave the peas in a bowl with 1/4 cup water until just tender, about 4 minutes. Transfer the peas and liquid to a food processor and pulse with the ricotta, butter and a pinch of salt to make a slightly chunky puree. Divide the puree among plates and top with the fish, carrots, onion and pan juices.

Per serving: Calories 429; Fat 20 g (Saturated 6 g); Cholesterol 72 mg; Sodium 484 mg; Carbohydrate 18 g; Fiber 5 g; Protein 42 g

Photograph by Antonis Achilleos

Ingredients

• 1 pound small fingerling potatoes
• 2 cloves garlic
• Kosher salt
• 4 1/2-inch-thick boneless pork loin chops (5 ounces each)
• 2 teaspoons chopped fresh sage
• Freshly ground pepper
• 1 tablespoon extra-virgin olive oil
• 1 large red onion, cut into 1/2-inch wedges
• 2 Granny Smith apples, cut into 1/2-inch pieces
• 3/4 cup apple cider
• 1/4 cup buttermilk

Directions

Put the potatoes and garlic in a saucepan, cover with cold water and season with salt. Cover and bring to a boil, then uncover and continue cooking until tender, about 15 minutes. Cover and set aside.

Meanwhile, rub both sides of the pork chops with the sage, and salt and pepper to taste. Heat a large cast-iron skillet over high heat, then add 1 teaspoon olive oil and sear the chops until golden on both sides, about 5 minutes total. Transfer to a plate. Wipe out the skillet and add the remaining 2 teaspoons olive oil. Add the onion and apples and cook over medium-high heat until lightly browned, about 5 minutes. Season with salt and pepper and stir in the cider.

Return the chops to the skillet. Cover and cook, turning once, until just cooked through, 4 to 5 minutes. Drain the potatoes, reserving 1/4 cup liquid. Return the potatoes to the pan; add the buttermilk and mash, adding cooking liquid as needed. Season with salt and pepper. Serve with the pork chops, onion and apples. Drizzle with the pan juices.

Per serving: Calories 413; Fat 16 g (Saturated 5 g); Cholesterol 76 mg; Sodium 98 mg; Carbohydrate 40 g; Fiber 5 g; Protein 26 g

Photograph by Antonis Achilleos

Three Bean and Beef Chili

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced (1 cup)
• 1 red bell pepper, diced (1 cup)
• 2 carrots, diced (1/2 cup)
• 2 teaspoons ground cumin
• 1 pound extra-lean ground beef (90 percent lean)
• 1 (28-ounce) can crushed tomatoes
• 2 cups water
• 1 chipotle chile in adobo sauce, seeded and minced
• 2 teaspoons adobo sauce from the can of chipotles
• 1/2 teaspoon dried oregano
• Salt and freshly ground black pepper
• 1 (15.5-ounce) can black beans, drained and rinsed
• 1 (15.5-ounce) can kidney beans, drained and rinsed
• 1 (15.5-ounce) can pinto beans, drained and rinsed

Directions

Heat the oil in large pot or Dutch oven over moderate heat. Add the onion, bell pepper and carrots, cover and cook, stirring occasionally until the vegetables are soft, about 10 minutes. Add the cumin and cook, stirring, for 1 minute. Add the ground beef; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, chipotle and adobo sauce, oregano and salt and pepper. Simmer, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and cook, partially covered, 20 minutes longer. Season, to taste, with salt and pepper.

Serves: 8; Calories: 295; Total Fat: 8 grams; Saturated Fat: 2.5 grams; Protein: 22 grams; Total carbohydrates: 35 grams; Sugar: 8 grams; Fiber: 10 grams; Cholesterol: 37 milligrams; Sodium: 512 milligrams

Sausage Lasagna

Notes

Only a small amount of turkey sausage was needed to give big meat flavor to this lasagna. We kept a thick fluffy cheese layer by combining part-skim ricotta with low-fat cottage cheese and a lesser amount of part-skim mozzarella cheese. Fresh basil in the sauce and cheese filling keeps this tasting light and fresh.

Directions

1 (28-ounce) can crushed tomatoes

1/4 cup dry red wine

1/2 cup chopped fresh basil leaves, plus 2 whole sprigs

2 cloves garlic, minced

Pinch crushed red pepper flakes

Kosher salt and freshly ground black pepper

1 (16-ounce) container 1 percent low-fat cottage cheese

1 (15-ounce) container part-skim ricotta cheese

1 (10-ounce) box frozen chopped spinach, thawed and squeezed dry

2 scallions, chopped

1/4 teaspoon freshly grated nutmeg

8 ounces lean sweet Italian-style turkey sausage, casings removed

1/2 cup finely chopped onion

9 sheets no-boil lasagna noodles, 5 1/2-ounces, (recommended: Barilla)

1 1/2 cups part-skim shredded mozzarella cheese, 6 ounces

1. Preheat the oven to 350 degrees F. In a small pot bring the tomatoes, wine, whole basil sprigs, garlic, red pepper flakes, and salt and pepper, to taste, to a simmer; cook until slightly thickened, 10 minutes; set aside.

2. Meanwhile, puree the cottage cheese in the bowl of a food processor until smooth. add the ricotta, spinach, 1/4 cup chopped basil, scallions, nutmeg, and salt and pepper and pulse until just combined; set aside.

3. Coat a large nonstick skillet with nonstick cooking spray set over medium heat. Cook the sausage and onion, breaking it up with a wooden spoon into small pieces, until the meat is browned and the onion tender, 10 minutes.

4. Assemble the lasagna: Mist a 9-inch by 13-inch baking dish with nonstick cooking spray. Spread 1/2 cup tomato sauce on the bottom of the prepared baking dish. Top with 3 noodles, half the ricotta mixture, half the sausage and 1/2 cup shredded mozzarella cheese. Repeat layers with sauce, noodles, remaining ricotta and sausage and 1/2 cup mozzarella cheese. Top with remaining noodles and sauce. Cover with aluminum foil and bake until the noodles are tender and the sauce is bubbling around the edges of the pan, 1 hour.

5. Uncover, sprinkle with remaining mozzarella cheese and continue to bake until melted, 10 minutes. Let stand 15 minutes. Sprinkle with remaining 1/4 cup basil. Serve.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving

Calories 350; Total Fat 12.5g (Sat Fat 5g, Mono Fat 3g, Poly Fat 1.5g); Protein 29g; Carb 30g; Fiber 4g; Cholesterol 36mg; Sodium 848mg

Hungarian Portabella Paprikash

Ingredients

• 2 large red mild frying peppers or red bell peppers
• 1/4 cup extra-virgin olive oil
• 8 large portabella mushroom caps, gills scraped, wiped clean and chopped into bite-size pieces
• 2 Fresno chile peppers, thinly sliced
• 1 large onion, chopped
• 1 carrot, peeled and chopped or grated
• 4 large cloves garlic, sliced
• 2 tablespoons sweet paprika or smoked sweet paprika
• Kosher salt and freshly ground black pepper
• 1/4 cup tomato paste
• 2 cups chicken or vegetable stock
• 1 cup dry white wine
• 1 tablespoon Worcestershire sauce
• 8 ounces wide egg noodles or 1 pound egg tagliatelle
• 2 tablespoons butter
• 1/4 cup chopped fresh chives, parsley, or dill
• Sour cream, as needed

Directions

Char the peppers on the stovetop or under the broiler with the oven door cracked for the steam to escape. Place the charred peppers in a bowl and cover with plastic wrap to cool. Scrape or peel the skin from the peppers, then seed, and thinly slice.

Heat 1/4 cup extra-virgin olive oil in a large Dutch oven or large, deep skillet over medium-high heat. Add the mushrooms and brown 12 to 15 minutes until darkened and tender. Add the Fresno peppers, onion, carrot, garlic, paprika, salt, and pepper, and cook to soften, 10 minutes more.

Add the tomato paste to the vegetables and stir 1 minute. Add the stock, wine, Worcestershire sauce, and roasted red peppers. Simmer a few minutes for the flavors to combine, then cool completely and store for make-ahead meal.

Reheat the mushrooms and sauce over medium heat, stirring occasionally.

In boiling salted water, cook the egg noodles or egg pasta to al dente and toss with butter and herbs.

Stir a few spoonfuls of sour cream into the paprikash and serve in shallow bowls on a bed of noodles or pasta.

Serves: 4 (does not include sour cream); Calories: 552; Total Fat: 24 grams; Saturated Fat: 6 grams; Protein: 16 grams; Total carbohydrates: 66 grams; Sugar: 12 grams; Fiber: 8.5 grams; Cholesterol: 63 milligrams; Sodium: 681 milligrams

Notes

We took the best part of this classic soup, all the sweet caramelized onions, and left behind all the fat. By steaming the onions to get the caramelization started, you can eliminate the need for almost all the fat. A small sprinkling of a good cheese at the end goes a long way.

Ingredients

• 1 tablespoon unsalted butter
• 1 teaspoon extra-virgin olive oil
• 1 1/2 pounds yellow onions, peeled, halved, and thinly sliced, (about 6 cups sliced)
• 6 shallots, thinly sliced, (1 3/4 cups)
• 1 leek, white and light green part thinly sliced, washed well, and dark green top reserved
• Kosher salt and freshly ground black pepper
• 3 to 4 fresh thyme sprigs
• 1 fresh rosemary sprig
• 1 tablespoon all-purpose flour
• 4 cups low-sodium beef broth
• 2 cups water
• 2 teaspoons Worcestershire sauce
• 1/4 cup dry sherry
• 8 (1/4-inch thick) slices whole-wheat baguette (2 ounces), toasted
• 1/2 cup finely grated Gruyere (about 1 3/4 ounces)
• 1 tablespoon chopped fresh chives

1. Heat the butter and oil together in a Dutch oven over medium heat. Add the onions, shallots and leek, and season with salt and pepper, to taste. Stir to combine and cover. Cook, without stirring until the onions are soft and beginning to brown, about 10 to 15 minutes.

2. Uncover, and continue to cook, stirring often, until the onions are a rich brown color and well caramelized, about 25 to 30 minutes. (If the onions begin to stick to the bottom of the pan or burn add about a 1 tablespoon water at a time.) Meanwhile, tie the reserved leek top with the thyme and rosemary using a piece of kitchen twine.

3. Sprinkle the flour over the onions and cook, stirring, to cook out the raw flour taste, about 2 to 3 minutes. Stir in the broth and 2 cups water, scraping any browned bits from the bottom of the pan; add the herb bundle. Reduce the heat and simmer until thickened, 20 to 25 minutes. Stir in the Worcestershire and remove from the heat. Discard the herb bundle, stir in the sherry and season, to taste, with salt and pepper.

4. Preheat the broiler. Divide the soup between 4 (16-ounce) oven proof bowls or ramekins and arrange them on a baking sheet. Top each bowl evenly with 2 baguette slices and top with the cheese. Put under the broiler until the cheese is melted and lightly browned, about 1 minute. Sprinkle with the chives and serve.

Serving Suggestion: Turn this rich soup into a full meal with a salad of baby mixed greens, sliced endive and beets with a lemon vinaigrette.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving

Calories 317; Total Fat 10.5g (Sat Fat 5g, Mono Fat 4g, Poly Fat 1g); Protein 15g; Carb 40g; Fiber 4g; Cholesterol 22mg; Sodium 357mg

Slow-Cooker Brisket Sandwiches

Ingredients

• 2 tablespoons vegetable oil
• 1 5-to-6-pound first-cut or flat-cut brisket, cut into 3 pieces
• Kosher salt and freshly ground pepper
• 4 cloves garlic, smashed and peeled
• 1 12-ounce bottle stout beer
• 4 stalks celery, cut into large pieces
• 2/3 cup packed dark brown sugar
• 1/2 cup tomato paste
• 1/2 cup red wine vinegar
• 1/3 cup dijon mustard
• 1/3 cup soy sauce
• 2 bay leaves
• 1 teaspoon paprika
• 2 brioche or other rolls, split open and toasted
• Coleslaw, for serving

Directions

Heat the vegetable oil in a large skillet over medium-high heat. Season the brisket with salt and pepper, then brown on all sides, about 10 minutes, adding the garlic in the last 2 minutes. Transfer the meat and garlic to a 5-to-6-quart slow cooker. Pour the beer into the skillet and simmer 30 seconds, scraping up the browned bits from the pan; add the beer mixture to the slow cooker.

Nestle the celery around the meat and add the brown sugar, tomato paste, vinegar, mustard, soy sauce, bay leaves and paprika. Stir, then cover and cook on low 8 hours or on high 6 hours. Transfer the meat to a cutting board and let rest 10 minutes, then thinly slice.

Serve on brioche halves with coleslaw; drizzle with the cooking liquid.

Per serving: Calories 474; Fat 16 g (Saturated 7 g); Cholesterol 128 mg; Sodium 265 mg; Carbohydrate 18 g; Fiber 0 g; Protein 61 g

Photograph by Antonis Achilleos

Notes

You'll have plenty of leftover brisket: Use it in tacos, quesadillas, chili or even on a pizza.

Honey-Soy Grilled Salmon With Edamame

Notes

The natural richness of salmon and it's high amount of Omega-3's makes it a great choice for a healthy meal that doesn't need much added fat. By stuffing a mixture of fresh herbs into the fillets, through a pocket, the fish is infused with bright flavors. A light glaze during the cooking process is the final touch.

Ingredients

• 1/4 cup packed cilantro leaves
• 2 scallions
• 2 teaspoons vegetable oil
• 1 teaspoon grated ginger
• Kosher salt and freshly ground pepper
• 4 center cut skin-on wild salmon fillets, about 6 ounces each
• 2 teaspoons fresh lime juice
• 2 teaspoons low-sodium soy sauce
• 2 teaspoons honey
• 1/4 teaspoon black sesame seeds
• 1 1/3 cups cooked edamame
• Lime wedges, optional garnish

Preheat the grill over medium-high direct heat. Oil the grill grates. Finely chop the cilantro and scallion and mix in the oil and ginger. Season with salt and pepper.

Cut two 3-inch long slits through the skin lengthwise on the bottom of the salmon fillets, going about halfway into the salmon. Evenly stuff the slits with the herb mixture. Season the fish with salt and pepper.

Stir together the lime juice, soy and honey until smooth. Place the salmon, skin side up, on the grill and cook until well marked, 3 to 4 minutes. Turn the salmon and continue to cook, brushing the tops with the sauce, until the fish is cooked through, about another 3 to 4 minutes. Transfer to a serving plate and sprinkle the tops with the sesame seeds. Serve with edamame and lime wedges.

Broiler directions: Position an oven rack so that a baking sheet set on the rack is about 4-inches below the heat source. Preheat the broiler. Prepare the salmon as above and place the fillets, skin down, on a foil lined baking sheet coated with cooking spray. Broil, basting 3 to 4 times with the sauce, until just cooked through, about 6 to 7 minutes.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving (analysis not including optional lime wedges)

Calories 345; Total Fat 15g (Sat Fat 1.8g, Mono Fat 4.1g, Poly Fat 5.8g) ; Protein 39g; Carb 10g; Fiber 3g; Cholesterol 93.5mg; Sodium 306mg

Notes

Marinating skinless chicken pieces with lemon, herbs and a bit of skim milk as a tenderizer, really gets the flavor into the chicken. Cornmeal and whole wheat bread crumbs make a crunchy coating with few calories and baking on a rack ensures no soggy bottoms on the chicken.

Ingredients

• 
  
• 1 lemon
• 1/2 cup low-fat milk
• 1/2 teaspoon granulated sugar
• 1/4 teaspoon cayenne pepper
• 2 teaspoons chopped fresh rosemary, plus 2 whole sprigs
• 4 cloves garlic, peeled and smashed
• 2 pounds bone-in skinless chicken legs and thighs
• 2 slices whole wheat bread, (3-ounces)
• 1/4 cup yellow cornmeal
• 2 tablespoons grated Parmesan cheese, optional
• Kosher salt and freshly ground black pepper

1. Finely grate 1 teaspoon of zest from the lemon; set aside. Squeeze the juice of the lemon into a medium bowl. Whisk in the milk, sugar, and cayenne until the sugar and cayenne are dissolved. Add the sprigs of rosemary and garlic. Pierce each chicken piece several times with a fork, add to the milk mixture, turning to coat well. Cover, and marinate in the refrigerator for 2 hours.

2. Meanwhile, preheat the oven to 300 degrees F. Lay the bread on a baking sheet in a single layer. Bake, turning a few times, until the bread is crisp and dry, 45 minutes to 1 hour. Cool completely. Break into large pieces and pulse in the bowl of a food processor until it forms coarse crumbs.

3. Increase the oven temperature to 375 degrees F. In a shallow dish combine the bread crumbs with the corn meal, Parmesan (if using), chopped rosemary, reserved 1 teaspoon zest, and season with salt and pepper. Line a baking sheet with aluminum foil and top with a wire rack. Coat the rack well with nonstick cooking spray.

4. Working with one piece at a time, remove the chicken from the marinade, allowing the excess to drip off. Press into the bread crumb mixture until the chicken is well coated and place on the prepared baking sheet. Repeat with the remaining chicken and crumbs. Mist the chicken with nonstick cooking spray.

5. Bake until the chicken is crisp and a thermometer inserted into the thickest part registers 160 degrees F, about 50 to 55 minutes. Serve warm or at room temperature.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis of 1/2 of total recipe for breading mixture

Calories 181; Total Fat 3.5g (Sat Fat 1g, Mono Fat 1g, Poly Fat 0.5g) ; Protein 9g; Carb 29g; Fiber 4g; Cholesterol 1mg; Sodium 506mg

Nutritional analysis per serving of chicken

Calories 328; Total Fat 10g (Sat Fat 3g, Mono Fat 3g, Poly Fat 2g) ; Protein 48g;

Carb 10 g; Fiber 1g; Cholesterol 186mg; Sodium 330mg

Grilled Chicken Tostadas

Notes

These chicken tostadas feature boneless, skinless chicken breasts in a bold and flavorful way: marinated and served alongside grilled, tangy tomatillos. Instead of frying tortillas for the base, we charred them on the grill for a slightly crisp but smoky flavor.

Ingredients

• 1/4 cup fresh lime juice
• 2 garlic cloves, sliced
• 1 chipotle chile in adobo, coarsely chopped
• Kosher salt
• 2 large boneless, skinless chicken breasts, cut into 1-inch pieces (1 pound)
• Cooking spray
• 4 (8-inch) flour tortillas
• 1 pound tomatillos, removed from husk and rinsed
• 1 tablespoon olive oil
• 2 cups shredded romaine lettuce
• 2 ounces queso fresco, crumbled, about 1/3 cup
• Chopped onion, cilantro sprigs, and lime wedges for serving

Combine the lime juice, garlic and chipotle chile in a medium nonreactive bowl; season with salt. Add the chicken, toss well to coat, and refrigerate 2 hours. Remove the chicken from the marinade; thread onto 4 (12-inch) skewers lightly misted with cooking spray.

Preheat the grill to medium. Mist the tortillas with cooking spray. Add the tortillas to the grill; cook, turning once, until lightly toasted, about 1 to 2 minutes per tortilla.

Meanwhile, add the chicken and the whole tomatillos to the grill; cook, turning often, until tomatillos are charred and chicken is cooked through, 4 to 6 minutes. Remove the skewers from the chicken.

Coarsely chop the tomatillos and toss with oil and salt to taste. Place toasted tortillas on plates; generously top with romaine, tomatillos, chicken, and queso fresco. Serve with onion, cilantro sprigs, and a lime wedge if desired.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving (without optional onions, cilantro and lime wedges)

Calories 365.5; Total Fat 11g (Sat Fat 2.6g, Mono Fat 5.1g, Poly Fat 2g) ; Protein 33g; Carb 34g; Fiber 4g; Cholesterol 70mg; Sodium 517mg

Chicken-Scallion Rice Bowl

Notes

Introduction: Poached boneless, skinless chicken breast and edamame are the center focus of this healthful recipe. Strong Asian flavor shines through in a scented broth that uses the shiitake stems and scallions, along with a bold amount of garlic, ginger and basil

Directions

6 cups reduced-sodium chicken broth

2 cups water

2 tablespoons mirin

1 tablespoon fish sauce

1 bunch scallions (about 6)

4 ounces shiitake mushrooms, caps thinly sliced, stems reserved

1 (2-inch) piece fresh ginger, peeled and sliced

6 garlic cloves, sliced

1 small bunch basil, plus basil leaves, for serving

1 large chicken breast (about 12 ounces)

1/2 to 1 red jalapeno, thinly sliced (seeds and ribs removed for less heat, if desired)

1 cup frozen shelled edamame, thawed

3 ounces (1 cup) julienned jicama

Kosher salt

2 cups hot cooked brown rice

Lime wedges, serving suggestion

Combine the broth, water, mirin, and the fish sauce in a large saucepan. Cut all but one scallion into 1-inch pieces and add to the broth with the mushroom stems, ginger, garlic and bunch basil. Bring to a simmer over medium-high heat and continue to simmer until reduced by half, about 45 minutes. Remove the solids from the broth using a strainer or slotted spoon and discard.

Add the chicken, sliced mushroom caps, and jalapeno to the broth; adjust heat to keep the broth at a gentle simmer and cook 12 to 14 minutes or until the chicken is just cooked through. Transfer the chicken to a cutting board and slice into 1-inch pieces.

Remove the broth from the heat; Stir in the edamame, jicama, and sliced chicken. Season to taste with salt. Scoop 1/2 cup of the cooked rice in each bowl and ladle some of the soup over it. Slice the reserved scallion on an angle and sprinkle over each bowl along with the basil leaves. Serve with lime wedges, if desired.

Nutritional analysis per serving (without lime wedges)

Calories 360 ; Total Fat 6g (Sat Fat 1.1g, Mono Fat 1.6g, Poly Fat 1.1g) ; Protein 36g; Carb 39g; Fiber 6g; Cholesterol 49mg; Sodium 645mg

Notes

Jalapenos vary in heat, so adjust the amount of jalapeno you use to the spiciness of the pepper and your preferences.

Ingredients

• 1 bunch radishes (with greens)
• 5 tablespoons teriyaki sauce
• 3 tablespoons oyster sauce
• 3 teaspoons grated peeled ginger
• Freshly ground pepper
• 1 1/2 pounds boneless sirloin steak (about 1 1/2 inches thick)
• Vegetable oil, for the pan
• 2 tablespoons unseasoned rice vinegar
• 1 tablespoon packed brown sugar
• 2 small sweet potatoes, peeled and cut into 1/4-inch-thick rounds
• 1 bunch scallions, white and green parts separated, cut into
• 1 1/2-inch pieces
• Toasted sesame oil, for drizzling
• Roughly chop the radish greens. Cut the radishes into eighths.

Directions

Heat a grill pan over medium-high heat. Mix 2 tablespoons teriyaki sauce, 2 tablespoons oyster sauce, 1 teaspoon ginger and 1/2 teaspoon pepper in a bowl, then spread over the steak. Lightly oil the grill pan, then cook the steak about 5 minutes per side for medium rare. Transfer to a cutting board and let rest 5 minutes, then thinly slice.

Meanwhile, bring the remaining 3 tablespoons teriyaki sauce, 1 tablespoon oyster sauce and 2 teaspoons ginger, the vinegar, brown sugar and 2 1/2 cups water to a simmer in a saucepan, stirring to dissolve the sugar. Add the sweet potatoes, radish wedges and scallion whites and cook, covered, stirring occasionally, until just tender, about 10 minutes.

Add the radish and scallion greens and cook until crisp-tender, about 5 minutes. Divide the vegetables, broth and steak among shallow bowls. Drizzle with sesame oil.

Per serving: Calories 336; Fat 9 g (Saturated 3 g); Cholesterol 69 mg; Sodium 403 mg; Carbohydrate 24 g; Fiber 3 g; Protein 38 g

White-Bean-Chilichicken breasts

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 tablespoon minced garlic
• 3/4 cup diced onion
• 1 pound skinless, boneless chicken breasts, finely chopped
• 1 tablespoon ground cumin
• 1 tablespoon dried oregano
• 1/2 teaspoon ground white pepper
• Pinch of red pepper flakes
• Kosher salt and freshly ground pepper
• 1 pound collard greens, stemmed and roughly chopped (about 5 cups)
• 1 1/2 cups chopped green chiles (fresh or canned)
• 1 quart low-sodium chicken broth
•   2 15-ounce cans navy beans, drained and rinsed
• 1/2 bunch fresh cilantro, chopped
• Light sour cream, chopped tomatoes and/or lime wedges, for garnish (optional)

Directions

In a saucepan, heat the olive oil over medium heat. Add the garlic and onion; cook for 2 to 3 minutes, until slightly softened. Add the chicken, cumin, oregano, white pepper and red pepper flakes. Season with salt and 1 to 2 teaspoons freshly ground black pepper. Cook, stirring, until the chicken is slightly browned, 3 to 4 minutes.

Add the collard greens and cook, stirring occasionally, until they are slightly wilted, about 5 minutes.
Add the chiles and chicken broth and bring to a boil, stirring occasionally. Reduce the heat to medium-low; cook, stirring occasionally, for approximately 20 minutes, until slightly thickened. Stir in the beans and cook for another 10 minutes. Stir in the cilantro.
Transfer the chili to bowls and garnish with light sour cream, chopped tomatoes and/or lime wedges, if desired.
Per serving: Calories 245; Fat 7 g (Sat. 1.5 g; Mono. 3.4 g; Poly. 1.3 g); Cholesterol 38 mg; Sodium 755 mg; Carbohydrate 23.5 g; Fiber 8 g; Protein 22 g

Vegetables, Rolls,

Ingredients

• 4 teaspoons olive oil
• 1 small onion, diced
• 2 cloves of garlic, minced
• 1/2 teaspoon ground cumin
• 1 15-ounce can of low-sodium white beans, rinsed and drained
• 1/2 cup low-sodium chicken broth
• 1/2 teaspoon, plus a pinch, of salt
• 2 cups lightly packed shredded romaine lettuce (about 3 large leaves)
• 1/3 cup fresh cilantro leaves
• 2 teaspoons fresh lime juice
• Freshly ground black pepper
• 4 whole wheat flour tortillas (about 9 inches in diameter)
• 2 cups shredded cooked chicken, skinless (a breast and thigh of a rotisserie chicken)
• 1 jalapeno finely diced
• 1/2 ripe avocado, thinly sliced
• 1/2 cup tomatillo salsa
• 1/2 cup low-fat Greek-style yogurt

Directions

Heat 2 teaspoons of the oil in a medium skillet. Add the onion and cook until translucent, about 3 minutes. Add the garlic and cumin and cook for 30 seconds more. Add the beans, broth and 1/2 teaspoon of salt and cook until warmed through, about 2 minutes. Transfer the bean mixture to the small bowl of a food processor and process until smooth.

Put the lettuce, cilantro, the remaining 2 teaspoons of oil, lime juice, a pinch of salt and a few turns of pepper in a medium bowl and toss to coat.
Wrap the tortillas in paper towel and heat in the microwave for 30 seconds.
To build the burrito, spread 1/3 cup of the bean puree in the center of a warm tortilla. Sprinkle with about 2 teaspoons of jalapeno. Top with 1/2 cup of shredded chicken, then 1/2 cup of the lettuce mixture and 2 slices of avocado. Wrap into a burrito. Repeat with the remaining tortillas.
Serve with the salsa and yogurt alongside.
Serving size: 1 burrito and 2 tablespoons each salsa and yogurt
Per Serving:
Calories 410; Total Fat 15 g; (Sat Fat 2 g, Mono Fat 6.6 g, Poly Fat 1.5 g) ; Protein 23 g; Carb 46 g; Fiber 9 g; Cholesterol 35 mg; Sodium 750 mg
Excellent source of: Fiber, Niacin, Protein, Thiamin, Vitamin A, Vitamin C, Vitamin K
Good source of: Folate, Iron, Magnesium, Phosphorus, Potassium, Riboflavin, Selenium, Vitamin B6, Zinc
* Analyzed with "mild salsa" not "salsa verde" as the mild salsa more closely matched the tomatillo salsa nutritionally. The salsa verde in FP had more than 4 times as many calories / sodium.

Steamed Vegetables With Roasted Chickpeas

Ingredients

• 1 small kabocha or buttercup squash (about 2 pounds), seeded and cut into 1-inch-thick wedges
• 1/2 head cauliflower, sliced into florets
• 1 2-inch piece ginger, peeled and thinly sliced
• Kosher salt
• 4 cups snow peas (about 8 ounces)
• 1/2 teaspoon coriander seeds, crushed
• 2 tablespoons toasted sesame oil
• 1 15-ounce can chickpeas, drained and rinsed
• 3 tablespoons unsalted butter
• 4 scallions, thinly sliced
• Freshly ground pepper
• Cooked brown rice, for serving (optional)
• 1/4 cup thinly sliced fresh mint
• Toasted sesame seeds, for garnish

Directions

Place the squash, cauliflower and ginger in a large steamer basket over a saucepan of simmering water and season with salt. Cover and steam until the vegetables are tender, about 25 minutes. Add the snow peas, remove the pan from the heat and keep covered until the peas are crisp-tender, about 5 minutes.

Meanwhile, toast the coriander seeds in a skillet over medium-low heat until fragrant, about 1 minute. Add the sesame oil and increase the heat to medium-high. Add the chickpeas and cook until crisp, about 5 minutes. Add the butter and scallions; remove from the heat.
Divide the vegetables among plates, over rice if desired. Spoon the chickpea mixture on top and garnish with the mint and sesame seeds.

• Per serving (without rice): Calories 368; Fat 16 g (Saturated 6 g);
• Cholesterol 23 mg; Sodium 795 mg; Carbohydrate 46 g; Fiber 11 g; Protein 11 g