N & L Cookbook

Archive for June, 2009

Ingredients:

• 1 lb boneless, skinless chicken breast, pounded ¼ inch thick
• 2 egg whites, lightly beaten
• ½ C breadcrumbs
• 1 tbsp Italian seasoning
• 4 tsp oil
• 2 cups canned tomato sauce
• ½ C part-skim shredded mozzarella cheese

Directions:

1. Preheat oven to 350°. Coat oven proof dish with cooking spray.
2. Brush chicken on both sides with egg white.
3. Mix breadcrumbs and seasoning on a plate; dip chicken in breadcrumbs, turning to coat.
4. Heat oil over med heat.
5. Cook chicken until lightly browned on both sides and set aside.
6. Put half the tomato sauce in the dish, add chicken, top with remaining tomato sauce. Sprinkle with cheese.
7. Bake about 15 min, until bubbling.

• Servings:4

• WW Points: 5

Ingredients:

• 1 ½ lbs small red potatoes, peeled
• 4 tbsp unsalted butter
• 2 tbsp unsalted butter, softened
• 1 tbsp fresh parsley, chopped
• 1 tbsp fresh chives, minced
• salt and pepper to taste

Directions:

1. Parboil potatoes for 10 min, then drain.
2. Melt 4 tbsp butter over low heat.
3. Add potatoes, cover, cook 10 min, swirling occasionally to stir.
4. Then uncover and increase heat to med-high.
5. Sauté 10 min, turning until potatoes are golden brown on all sides.
6. Toss potatoes with 2 tbsp butter, herbs, and salt and pepper.

from Cuisine At Home, Oct, 2004

Ingredients:

• 1 bunch asparagus (about 1 pound), trimmed
• 1 tablespoon virgin olive oil, plus some for the skillet
• salt and freshly ground pepper
• 2 tablespoons balsamic vinegar

Directions:

1. Place the asparagus in a pan or bowl and drizzle with the olive oil. Sprinkle with salt and pepper and toss to coat.
2. Lightly grease a large non-stick skillet with oil and place over high heat.
3. When the oil is hot, add the vinegar. When the vinegar is sizzling, add the asparagus and spread out.
4. Reduce heat to medium high and cook, turning the stalks frequently to coat with vinegar, until they are crisp-tender and bright green, 10 to 15 minutes, depending on the thickness of the stalks.
5. Add more pepper.

• Servings: 4 to 6

Ingredients:

• 2 lb ground chicken
• 1 cup fresh breadcrumbs
• 4 spring onions, sliced
• 1 tablespoon ground coriander
• 1 cup chopped, fresh coriander
• 1/4 cup sweet chili sauce
• 2 tablespoons lemon juice

Directions:

1. Mix all ingredients.
2. Form into six patties.
3. Grill, pan fry, or bake.

• Servings: 6
• Serving Size: 1 patty

• Calories: 275
• Fat: 8g
• Fiber: 1g

• WW Points: 6

Ingredients:

• 1/2 cup low fat Greek yogurt
• 2 tablespoons tandoori paste
• 2 cloves garlic, crushed
• 2 tablespoons lime juice
• 1 1/2 teaspoon garam masala
• 2 tablespoons finely chopped cilantro
• 6 boneless, skinless chicken breasts

Directions:

1. Combine all ingredients except chicken thighs. Mix well.
2. Add chicken thighs, coat well.
3. Refrigerate at least one hour, ideally overnight
4. Grill chicken in batches over medium high heat, 10-15 minutes.
5. Turn and baste with remaining marinade halfway through.
6. Serve with cucumber raita and naan.

• Servings: 4

• WW Points: 7

Ingredients:

• 1 tablespoon olive oil
• 2 garlic cloves, crushed
• 1 teaspoon minced fresh ginger
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1/4 teaspoon tumeric
• 1/4 teaspoon cinnamon
• 1/4 teaspoon salt
• 1 pound skinless boneless chicken thighs
• 1/4 cup low sodium chicken broth
• 1/4 cup dried apricot halves, chopped
• 2 pitted dates, chopped
• 1 tablespoon lemon zest
• 1 tablespoon water

Directions:

1. In a gallon size ziplock bag, combine the oil, garlic, ginger, cumin, paprika, tumeric, cinnamon, and salt.
2. Add chicken and seal the bag, turning to coat.
3. Refrigerate and marinate at least 1 hour.
4. Drain and discard the marinade.
5. Spray a non-stick skillet with cooking spray and heat on medium high heat.
6. Add chicken & broth; cook cover for 15 minutes.
7. Turn the chicken over.
8. Add the apricots, dates, lemon zest, and water.
9. Cook, covered, until chicken is done, about 15 minutes.
10. Add more water if needed to prevent sticking.

• Servings: 4
• Serving Size: 1 Thigh

• Calories: 202
• Fat: 8g
• Fiber: 1g

• WW Points: 5

Ingredients:

• 2 tablespoons orange juice
• 2 tablespoons dijon mustard
• 1/4 teaspoon salt
• 3/4 cup whole wheat cracker crumbs
• 1 tablespoon grated orange zest
• 1 shallot, finely chopped
• 1/4 teaspoon ground pepper
• 4 boneless skinless chicken thighs

Directions:

1. Preheat oven to 350F
2. Spray a baking sheet with cooking spray
3. In a small bowl, combine the orange juice, mustard, and salt.
4. On a plate, combine the cracker crumbs, orange zest, shallot, and pepper.
5. Brush the chicken on both sides with the oj-mustard mixture.
6. Dredge the chicken in the crumbs pressing them to firmly coat the chicken.
7. Place the chicken on the baking sheet.
8. Bake 15 minutes, then turn.
9. Bake another 15 – 20 minutes until done.

• Servings: 4
• Serving Size: 1 thigh

• Calories: 179
• Fat: 1g
• Fiber: 16g

• WW Points: 3

Ingredients:

• Beef Brisket
• Oil
• Two onions julienne
• Tomato Sauce
• One can whole berry cranberry sauce
• Potatoes, quartered

Directions:

1. Sear the brisket on all sides and set aside.
2. Saute the onions
3. Add the tomato sauce, cranberries, and potatoes
4. Return the meat to the pot  & cook for 1 hour
5. Remove the meat from the pot, cool, and slice
6. Return meat to pot and cook until finished

Ingredients:

• 2 teaspoons oil
• 2 onions, chopped
• 2 cups shredded cooked chicken breast
• 1 granny smith apple, peeled, cored & chopped
• 1 cup stewed tomatoes
• 1/4 cup low-sodium chicken broth
• 2 tablespoons raisins
• 2 teaspoons cider vinegar
• 1 teaspoon minced chipotles in adobo
• 1/8 teaspoon ground cinamon

Directions:

1. In a medium non-stick skillet over medium heat, heat the oil.
2. Saute the onions until lightly browned, 8-10 minutes.
3. Stir in the remaining ingredients.
4. Cook, stirring frequently, until the liquid is slightly reduced & the flavors are blended, about 10 minutes.

• Servings: 4
• Serving Size: 1 cup

• Calories: 192
• Fat: 7g
• Fiber: 18g

• WW Points: 4

Ingredients:

1. Cooking Spray
2. 1/3 Finely Cup Chopped Onion
3. 1/2 Cup Low Sodium Chicken Broth
4. 1/4 Cup Dry White Wine
5. 2 Tablespoons white wine vinegar
6. 2 Tablespoons butter.
7. 2 Teaspoons finely chopped fresh chives.

Directions

1. Heat a skillet over medium high heat.
2. Coat pan with cooking spray.
3. Add onion to pan and saute 2-3 minutes.
4. Stir in Chicken Broth, White Wine & Vinegar.
5. Bring to boil.
6. Cook until reduced to 1/4 Cup (about 5 minutes).
7. Remove from heat.
8. Stir in butter & chives.

• Servings: 6
• Serving Size: 1.5 Tablespoons

• Calories: 59
• Fat: 5.7g
• Fiber: 0

• WW Points: 2

Serve over steamed veggies, such as green beans.