N & L Cookbook

Posts Tagged ‘black pepper’

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:

• 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

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