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Light Chicken Parmesan

The secret’s in the breading: Only one side of the chicken has it; plus, whole-wheat bread subs in for white, and an egg white replaces a whole one.

INGREDIENTS

  • 2 slices whole-wheat sandwich bread, torn into pieces
  • 1 tablespoon grated Parmesan cheese
  • 1 teaspoon olive oil
  • Coarse salt and ground pepper
  • 2 tablespoons all-purpose flour
  • 1 large egg white
  • 4 boneless, skinless chicken breast halves, (6 to 8 ounces each)
  • 3/4 cup shredded part-skim mozzarella (3 ounces)
  • 1 can (28 ounces) whole peeled tomatoes, in puree
  • 1 garlic clove, minced

PREPARATION

1. Preheat oven to 425 degrees, with rack in upper third. Line a rimmed baking sheet with aluminum foil; set aside. In a food processor, place bread, Parmesan, oil, and a pinch each salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl, and beat with a fork until frothy.

2. Dip top side of a chicken breast in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is opaque throughout and cheese is lightly browned, 2 to 4 minutes.

3. Meanwhile, in a large skillet, place tomatoes, breaking them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.

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Basque-Style Chicken

Here is one of my favorite French stews: Basque-Style Chicken. While some versions call on stewing the ingredients together, this version has you add the roasted red peppers and the prosciutto toward the end of the recipe. That way, they stay fresh and vivid, and make for a more striking, colorful, and up-to-date version of the dish.

INGREDIENTS

  • 8 bone-in, skin-on chicken thighs
    salt and freshly ground black pepper to taste
  • 3 tablespoons extra virgin olive oil
  • 1 medium-sized onion, halved and sliced
  • 6 garlic cloves, minced
  • 1/2 cup sweet vermouth
  • 1/2 cup low-sodium chicken broth
  • 1 14.5-ounce can whole tomatoes, drained and puréed in a food processor
  • 1/2 teaspoon dried thyme, crushed
  • 1/2 teaspoon teaspoon piment d’Espelette or 1/2 teaspoon Spanish paprika and 1/8 teaspoon cayenne pepper
  • 1 7-ounce jar roasted red bell peppers, drained and thinly sliced (about 1 cup)
  • 1/4 cup diced prosciutto or jambon de Bayonne (about 1 ounce)

PREPARATION

1. Snip away and discard any excess skin from the chicken thighs. Season the thighs with salt and pepper. Heat 2 tablespoons of the olive oil in a Dutch oven or braiser over medium-high heat until it shimmers; add the chicken and cook, turning occasionally, until brown on all sides, 10 to 15 minutes (reduce the heat to medium if the chicken browns too quickly). Transfer the chicken to a plate. Drain off all but 1 tablespoon of fat from the pan.

2.Reduce the heat to medium and add the onion. Cook, stirring, until tender, 4 to 5 minutes; add the garlic and cook, stirring, until fragrant, about 30 seconds more. Remove the pan from the heat and add the vermouth and chicken broth, taking care not to let the liquid spatter. Return the pan to the heat and cook, stirring to loosen any browned bits from the bottom of the pan. Return the chicken to the pan, skin side up, and add the puréed tomatoes, thyme, and piment d’Espelette. Bring to a boil and then reduce the heat. Cover and simmer until the internal temperature of the chicken registers 180°F on an instant-read thermometer, 30 to 35 minutes. Add the sliced roasted red peppers about 5 minutes before the end of the cooking time.

3. Meanwhile, heat the remaining 1 tablespoon oil in a small skillet until it shimmers. Add the prosciutto and cook, stirring, until crisp, 1 to 2 minutes. With a slotted spoon, remove the prosciutto from the pan and drain on paper towels.

4. With a slotted spoon, divide the chicken and peppers among four shallow bowls. Boil the pan sauce over medium-high heat to the desired consistency. Top the chicken with the sauce, sprinkle with the crisped prosciutto, and serve.

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Asparagus & Salmon Spring Rolls

These spring rolls are filled with smoked salmon, tender-crisp asparagus and plenty of fresh herbs. Spring rolls look impressive when you put them out for a party, but they are actually easy to make. To simplify the process, lay out all the ingredients you need to make the rolls near your work surface before you begin.

INGREDIENTS

SPRING ROLLS

  • 24 thick or 36 thin asparagus spears (about 2 pounds)
  • 2 3- to 4-ounce packages smoked wild salmon
  • 12 8-inch rice-paper wrappers (see Notes)
  • 1 ripe avocado, cut into 24 slices
  • 1 cup shredded carrot
  • 1/2 cup chopped fresh basil
  • 1/2 cup chopped fresh mint

DIPPING SAUCE

  • 1/3 cup reduced-sodium soy sauce
  • 2 tablespoons orange juice
  • 2 tablespoons lemon juice
  • 2 tablespoons mirin (see Notes)
  • 1/4 teaspoon crushed red pepper, or more to taste

PREPARATION

  1. To prepare spring rolls: Bring 1 inch of water to a boil in a large skillet. Trim asparagus spears to no longer than 6 inches; add to the boiling water. Partially cover and cook the asparagus until tender-crisp, about 3 minutes. Drain; refresh under cold water. Cut each spear in half lengthwise. Cut salmon slices into 12 strips no longer than 6 inches each.
  2. Soak one wrapper at a time in a shallow dish of very hot water until softened, about 30 seconds. Lift out, let excess water drip off and lay on a clean, dry cutting board.
  3. Center a strip of smoked salmon in the bottom third of the wrapper, leaving a 1-inch border on either side. Arrange 4 thick (or 6 thin) asparagus spear halves (overlapping as necessary) over the salmon. Top the asparagus with 2 avocado slices, 1 tablespoon shredded carrot and about 2 teaspoons each basil and mint. Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go. Repeat with the remaining wrappers and filling. Cut each finished roll in half.
  4. To prepare dipping sauce: Whisk soy sauce, orange juice, lemon juice, mirin and crushed red pepper in a small serving bowl. Serve the rolls with the sauce.
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Recipe: Skillet Gnocchi with Chard & White Beans

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In this one-skillet supper, we toss dark leafy greens, diced tomatoes and white beans with gnocchi and top it all with gooey mozzarella. Serve with a mixed green salad with vinaigrette.
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Ingredients
1 tablespoon plus 1 teaspoon extra-virgin olive oil divided
1 16-ounce package shelf-stable gnocchi, (see Tip)
1 medium yellow onion, thinly sliced 4 cloves garlic minced
1/2 cup water 6 cups chopped chard leaves, (about 1 small bunch) or spinach
1 15-ounce can diced tomatoes with Italian seasonings
1 15-ounce can white beans, rinsed
1/4 teaspoon freshly ground pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese
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Preparation
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.
Tips & Notes Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.
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Nutrition
Per serving: 325 calories; 7 g fat ( 2 g sat , 3 g mono ); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.
Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 1 lean meat, 1 fat
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Smoked Salmon Frittata Recipe

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Ingredients
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12 large eggs, beaten
1 cup heavy cream
4 ounces goat cheese, crumbled
1/2 pound smoked salmon, chopped
3 scallions, sliced
1/8 inch thick, white and light-green parts only
3 tablespoons chopped fresh dill
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon unsalted butter
1 red onion, finely diced
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Directions
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A. Combine eggs, cream, goat cheese, smoked salmon, scallions, dill, salt, and pepper in a bowl; set aside.
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B. Heat oven to 350 degrees. Melt butter in a 10-inch nonstick skillet over medium heat. Add red onion; saute until translucent, about 5 minutes. Reduce heat to medium low. Pour reserved egg mixture over onions; cook, pulling back edges with a rubber spatula, until they begin to set, about 15 minutes. Bake in oven until set in center, about 20 minutes. Transfer from oven to a board. Let cool 5 minutes; run a spatula around sides and underneath the frittata, and ease out of pan onto the board. Cut into 12 wedges. Serve.
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Chicken Tacos with Charred Tomatoes Recipe

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Charring tomatoes in a hot, dry skillet makes them smoky and flavorful; in combination with fresh herbs and spices, they elevate this dish from “everyday” to “ta-da!” Serve the tacos with reduced-fat sour cream.
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INGREDIENTS
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2 plum tomatoes, cored
1 clove garlic, minced
8 ounces boneless, skinless chicken breast, trimmed of fat
1 small jalapeno pepper, seeded and minced
1/4 teaspoon salt
2 teaspoons lime juice, plus lime wedges for garnish
1/8 teaspoon freshly ground pepper
2 teaspoons chopped fresh cilantro
2 teaspoons canola oil, divided
2 scallions, chopped
1/2 cup finely chopped white onion
6 small corn tortillas, heated
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DIRECTIONS
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1. Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds and chop the remaining pulp and skin.
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2. Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.
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3. Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeño and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.
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Charring tomatoes in a hot, dry skillet makes them smoky and flavorful; in combination with fresh herbs and spices, they elevate this dish from “everyday” to “ta-da!” Serve the tacos with reduced-fat sour cream.
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