N & L Cookbook

Archive for August, 2009

Ingredients:

• 1 pound whole wheat capellini
• 2 teaspoons vegetable oil
• 1 large onion, sliced
• 1/4 cup chopped fresh parsley
• cooking spray
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions:

1. Cook the pasta according to the package.
2. Heat 1 teaspoon of the oil in a large non-stick skillet over medium high heat.
3. Add the onion and cook, stirring, until softened and golden, about 10 minutes.
4. Transfer the onion to a bowl and toss with the parsley.
5. Put the pasta in a large bowl and spray with cooking spray then toss well.
6. Add all but 1/3 cup of the onion mixture, the Parmesan, salt and pepper. Toss to combine.
7. Transfer to the skillet and press with a spatula to form a flat cake.
8. Cook over medium heat until golden brown and crusty, about 15 minutes.
9. Flip and cook other side until golden brown and crusty, about 5 more minutes.
10. Remove from skillet, top with remaining onions, and slice into 8 pieces.

• Servings: 8

• Calories: 236
• Fat: 3g
• Fiber: 5g

• WW Points: 4

Ingredients:

• 4 skinless, boneless chicken breast halves (6 ounces each)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 1/2 teaspoon olive oil
• 1 clove garlic, minced
• 1/2 cup fat-free, less sodium chicken broth
• 1 1/2 teaspoon diced herbs de provence
• 1 teaspoon fresh lemon juice
• 1 teaspoon butter

Directions:

1. Sprinkle chicken with salt and pepper.
2. Heat oil in a large nonstick skillet over medium high heat.
3. Add chicken, cooking 6 minutes on each side or until done.
4. Remove chicken from pan, keeping it warm
5. Add garlic to pan, cook 1 minute stirring constantly.
6. Add broth and herbs de provence; bring to a boil, scraping pan to loosen any brown bits.
7. Cook until reduced by half (approximately 3 minutes)
8. Remove from heat; add lemon juice and butter, stirring until butter melts.
9. Serve sauce over chicken.

• Servings:4

• Calories: 248
• Fat: 8.2g
• Fiber: 0g

Ingredients:

• 8 ounces uncooked angel hair pasta
• 2 teaspoons olive oil
• 4 skinless, boneless chicken breast halves (6 ounces each)
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/2 cup chopped green onions
• 1/3 cup dry vermouth
• 1 teaspoon minced fresh rosemary
• 1/2 cup fat-free, less sodium chicken broth
• 1/3 cup whipping cream
• 2 tablespoons chopped green onion

Directions:

1. Cook pasta according to package directions
2. Heat oil in a large nonstick skillet over medium high heat
3. Sprinkle chicken with salt and pepper
4. Add chicken to pan, cook 3 minutes on each side, or until lightly browned
5. Add 1/2 cup green onions, vermouth, and rosemary; cook 30 seconds
6. Stir in broth; cook 2 minutes or until the chicken is done
7. Add cream; cook 2 minutes
8. Server chicken and sauce over pasta garnished with green onions

• Servings:4

• Calories: 480
• Fat: 12.5g
• Fiber: 2.9g

Ingredients:

• 2 large sweet potatoes, peeled and cut into wedges
• olive oil cooking spray
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper

Directions:

1. Preheat oven to 350.
2. Put the sweet potato wedges into a large bowl, spray with cooking spray and toss to coat evenly.
3. Combine the spices in a cup, sprinkle over the potatoes and toss to coat.
4. Arrange the potatoes cut side down on a baking sheet.
5. Bake 15 minutes on each side, or until the potatoes are soft.

• Servings:4 (4 wedges per serving)

• Calories: 95
• Fat: 1g
• Fiber: 3g

• WW Points:1