N & L Cookbook

Posts Tagged ‘salt’

Ingredients

Ingredients:

• 1 pound boneless skinless chicken breast
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon crushed red pepper
• cooking spray
• 2 cups sliced mushrooms
• 3/4 cups chopper bell pepper
• 1 1/2 cups tomato-basil pasta sauce
• 1/4 cup dry red wine
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup shaved Parmesan cheese

Directions:

1. Heat large non-stick skillet over medium-high heat.
2. Cut chicken into bite sized pieces and cover with oregano, basil, and pepper.
3. Coat pan with cooking spray.
4. Add chicken to pan and sauteed until lightly brown.
5. Ad mushrooms and bell peppers to pan.
6. Saute five minute.
7. Stir in pasta sauce and wine and bring to a simmer.
8. Cover, reduce heat, and simmer 10 minutes.
9. Stir in salt and black pepper.
10. Remove from heat, plate, and sprinkle with cheese.

• Servings:  4 (1 cup chicken with 2 tablespoons cheese and 1 1/2 teaspoon basil)

• Calories: 240
• Fat: 6g
• Fiber: 3g

Ingredients:

• 1 cup(s) uncooked cornmeal, yellow
• 1 cup(s) all-purpose flour
• 2 tsp baking powder
• 3/4 tsp table salt
• 1/2 tsp baking soda
• 14 3/4 oz cream-style corn, canned
• 1/2 cup(s) buttermilk
• 2 large egg white(s)
• 2 tsp corn oil

Directions:

1. Preheat oven to 400ºF.
2. Coat an 8-inch square cake pan with cooking spray.
3. Combine cornmeal, flour, baking powder, salt and baking soda in a large bowl.
4. Mix well with a fork, then make a well in the center; set aside.
5. Combine creamed corn, buttermilk, egg whites and oil in a medium bowl; mix until blended.
6. Fold wet mixture into dry ingredients; mix until blended.
7. Pour batter into prepared pan and smooth the top.
8. Bake until a wooden pick inserted near the center comes out clean, about 20 minutes.
9. Allow to cool in pan on a wire rack for 10 minutes.
10. Remove from pan; cool completely before cutting into 8 squares.

• Servings:  8

• Calories:
• Fat:
• Fiber:

• WW Points: 3

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