N & L Cookbook

Archive for the ‘Entrees’ Category

Ingredients:

• 1 pound lean ground beef
• 1/4 teaspoon black pepper
• 1 3/4 cups frozen whole kernel corn
• 1 can (~14 oz) diced tomatoes, undrained
• 1 1/2 cups chunky bottled salsa
• 1 tablespoon adobo sauce

Directions:

1. Heat a 4 quart saucepan over medium-high heat.
2. Add ground beef and pepper.
3. Cooke 10 minutes or until browned, stirring to crumble.
4. Add corn, tomatoes, salsa, and adobo.
5. Cover and bring to boil.
6. Reduce heat and cook for 5 minutes or until heated through.

• Servings:  5 (1 cup)

• Calories:  245
• Fat: 7g
• Fiber: 6g

• WW Points: 5

Ingredients:

• 4 (6 ounce) boneless, skinless chick breast halves
• grated rind of two lemons
• 1 tablespoon olive oil
• 1 1/2 teaspoon dried oregano
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon water
• 2 minced garlic cloves
• 4 lemon halves

Directions:

1. Pound chicken breast halves to 1/4 inch thickness.
2. Combine lemon rind, oil, oregano, salt, black pepper, water, and garlic.
3. Rub lemon-oregano mix over both sides of chicken
4. Grill 3 minutes on each side or until done
5. Squeeze lemon juice over each breast half.

• Servings:  4

• Calories:  226
• Fat: 6g
• Fiber: 1g

• WW Points: 5

Ingredients:

• 8 ounces skinless boneless chicken thighs, cut into bite sized pieces
• 3/4 cup (1/4 inch) diagonally cut celery
• 1/2 cup (1/4 inch) diagonally cut carrot
• 1/2 cup chopped onion
• 1/8 teaspoon dried thyme
• 3 parsley sprigs
• 1 bay leaf
• 3 cups chicken broth
• 2 1/4 ounces all purpose flour (~1/2 cup)
• 1 tablespoon chopped fresh parsley
• 1/4 teaspoon baking powder
• 1/4 cup 1% low fat milk

Directions:

1. Heat a large saucepan over medium high heat. Coat pan with cooking spray.
2. Add chicken to pan and cook 4 minutes, browning on all sides. Remove chicken and keep warm.
3. Add celery, carrots, onion, thyme, parsley sprigs, and bay leaf to the pan & saute 5 minutes or until onion is tender.
4. Return chicken to pan and cook 1 minute.
5. Add broth to pan and bring to boil.
6. Cover, reduce heat and simmer for 30 minutes.
7. Combine flour, chopped parsley, baking powder, and salt.
8. Add milk, stirring until just moist.
9. Spoon heaping teaspoons into broth.
10. Cover and simmer 10 minutes or until dumplings are done.
11. Discard parsley sprigs and bay leaf.

Note: The dumplings are not the best but the chicken and broth mixture are very good.

• Servings: 2 (2 cups each)

• Calories: 285
• Fat: 5g
• Fiber: 3g

• WW Points: 5

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

This is from one of A’s co-workers. Very tasty, though it is was provided without proportions. This is how we made is.

Ingredients:

• 2lb boneless skinless chicken thighs
• 4 cups low sodium chicken broth
• 8 whole peppercorns
• 1 bay leaf
• 1/2 cup low sodium soy sauce
• 2 cloves minced garlic
• 1 onion, chopped
• 1lb green beans, cut into bite sized pieces
• 3 carrots, cut into bite sized pieces
• 1 broccoli stalk, cut into bite sized pieces
• 1 cup sliced Chinese cabbage
• one package rice noodles

Directions:

1. Boil chicken thighs in broth with peppercorns, bay leaf and soy sauce until cooked.
2. Remove chicken thighs from broth and cut into bite sized pieces. Reserve broth. Set aside chicken.
3. Stir fry garlic & onions until thoroughly cooked.
4. Add chicken and cook to allow flavors to mingle.
5. Boil vegetables in broth until cooked but still firm. Remove from liquid.
6. Soak noodles in boiling water until soft enough to cut. Add to broth and cook.
7. When noodles are cooked, combine with vegetables & chicken.

Ingredients:

• 1 1/2 teaspoon brown sugar
• 1 1/4 teaspoon ground cumin
• 1 teaspoon kosher salt
• 1/2 teaspoon fresh ground black pepper
• 1/2 teaspoon paprika
• 1/2 teaspoon dried thyme
• 1/2 teaspoon chili powder
• 1 4-pound whole chicken

Directions:

1. Prepare grill for indirect grilling.
2. Combine first 7 ingredients.
3. Remove & discard giblets and neck & trim excess fat from chicken.
4. Place chicken breast side down on a cutting board.
5. Cut chicken in half length wise along backbone cutting to but through other side.
6. Turn chicken over. Starting at neck cavity, loosen skin by pushing fingers between skin and meat.
7. Rub spice mixture under skin then press skin to secure.
8. Place chicken, breast side down, on grill rack coated with cooking spray over direct heat.
9. Cover & cook for 7 minutes.
10. Turn chicken over, and cook for additional 7 minutes.
11. Move chicken over indirect heat, cover and cook for 45 minutes or until internal temperature reaches 165.
12. Transfer chicken to cutting board and let rest 10 minutes.
13. Discard skin.

• Servings:4

• Calories: 270
• Fat: 6.5g
• Fiber: 0.5g

• WW Points: 5

Makes 4 servings
Hands-on Time: 0hr 25m
Total Time: 0hr 50m

Ingredients
    * 1 pound dry orecchiette or some other short pasta
    * 2 tablespoons olive oil
    * 4  leeks (white and light green parts only), thinly sliced
    * 1/2 teaspoon kosher salt
    * 1/2 teaspoon black pepper
    * 2  cloves garlic, finely chopped
    * 1  10-ounce package frozen peas, thawed
    * 3/4 cup heavy cream
    * 1 cup (4 ounces) grated Pecorino
    * 2 teaspoons lemon zest
    * 1/4 cup fresh mint leaves, torn

Directions
1. Cook the pasta according to the package directions.
2. Meanwhile, heat the oil in a large saucepan over medium heat. Add the leeks, season with the salt and 1/4 teaspoon of the pepper, and cook, stirring occasionally, until soft, about 7 minutes.
3. Add the garlic and peas and cook for 2 minutes more. Stir in the cream and 3/4 cup of the Pecorino. Simmer until the sauce has thickened slightly, about 4 minutes.
4. Drain the pasta and return it to the pot. Add the sauce, lemon zest, and mint and toss. Divide the pasta among shallow bowls and sprinkle with the remaining Pecorino and pepper.

Tip
Sugary and slightly crunchy, fresh peas are well worth the extra effort of shelling during the brief period in the spring when they’re available. You can use 2 pounds of fresh peas (2 cups shelled) in place of the frozen ones called for in this recipe.

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