1/2 pound asparagus
6 cups chicken broth
2 teaspoons olive oil
1 medium onion chopped
1.5 cups arborio rice
1/2 cup dry white wine
3/4 tsp. salt
ground pepper
3 ounces baby spinach
1 cup peas
1/4 cup grated parmesan cheese
Microwave the asparagus in a tightly covered microwave-safe bowl with 1 tsp water for 90 seconds and cut into 3.4 inch pieces.
Bring the broth to a simmer in a medium saucepan.Heat the oil in a large heavy saucepan over medium-low heat and cook the onion, stirring a few times, until softened 3-5 minutes. Add the rice and cook, stirring constantly, for 1 minute. add the wine and simmer, stirring until absorbed. Add 3/4 cup broth and stir until absorbed. Continue simmering and adding hot broth , stirring frequently and allowing the broth to be absorbed before adding more. About 18 minutes.
Stir in the spinach and peas and cook until the spinach is wilted. Add the asparagus and cook just until vegetables are hot. Stir in the Parmesan.
Serves 6
1 Cup
Calories 205
Fat: 4g
Protein 10.5 g
Tuesday, July 3, 2012
Balsamic Chicken with Baby Spinach and Coucous
3 Tablespoons olive oil
4 boneless chicken breast halves pounded between 2 sheets waxed paper to 1/2" thickness
1/4 teaspoon salt
1/4 teaspoon pepper
3 cloves garlic minced
8 ounces baby spinach leaves
2 Tablespoons balsamic vinegar
1/2 cup chicken broth
1 cup canned chopped tomatoes, with their juices
2 cups hot cooked whole-wheat couscous
Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken on both sides with the salt and pepper. Add the chicken and cook until browned and cooked through about 4 minutes a side. Remove the chicken to the plate.
Add the remaining 2 tablespoons of olive oil to the pan, add the garlic and cook for 1 minute. Add the spinach and cook just until wilted. Season with salt and pepper, then transfer the spinach to a bowl, set aside.
Add the vinegar, broth and tomatoes to the pan and stir, scraping any browned bits off the bottom. Bring to a simmer and cook until slightly thickened, 3-5 minutes.
Divide the couscous between 4 serving plates. Top with some of the spinach, then a piece of chicken and sauce
Serves 4
Calories:342
Fat: 12g
Protein: 32 g
4 boneless chicken breast halves pounded between 2 sheets waxed paper to 1/2" thickness
1/4 teaspoon salt
1/4 teaspoon pepper
3 cloves garlic minced
8 ounces baby spinach leaves
2 Tablespoons balsamic vinegar
1/2 cup chicken broth
1 cup canned chopped tomatoes, with their juices
2 cups hot cooked whole-wheat couscous
Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken on both sides with the salt and pepper. Add the chicken and cook until browned and cooked through about 4 minutes a side. Remove the chicken to the plate.
Add the remaining 2 tablespoons of olive oil to the pan, add the garlic and cook for 1 minute. Add the spinach and cook just until wilted. Season with salt and pepper, then transfer the spinach to a bowl, set aside.
Add the vinegar, broth and tomatoes to the pan and stir, scraping any browned bits off the bottom. Bring to a simmer and cook until slightly thickened, 3-5 minutes.
Divide the couscous between 4 serving plates. Top with some of the spinach, then a piece of chicken and sauce
Serves 4
Calories:342
Fat: 12g
Protein: 32 g
Sunday, July 1, 2012
Cornmeal-Crusted Roasted Ratatouille Tart
For the crust
2/3 cup yellow cornmeal
1/3 cup whole-grain pastry flour or whole-wheat flour
1/4 teaspoon salt
2 tablespoon butter
2 tablespoon canola oil
3 tablespoons water
For the filling:
2 tablespoons plus 1 teaspoon olive oil
2 shallots, thinkly sliced
1 small eggplant cut into 1/8"-thick rounds
1 small zucchini, cut into 1/8"-thick rounds
3 medium ripe tomatoes thinly sliced
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 cup mozzarella cheese, shredded
1/4 cup shredded basil
1/4 cup grated Parmesan cheese
Preheat oven to 350 degrees
To make the crust, combine the cornmeal, flour and salt in a food processor and pulse to incorporate. Add the butter and oil and pulse about 20 times, until the mixture resembles small pebbles. Add the water and pulse until the mixture forms a loose dough. Remove the dough from the processor and press into the bottom and about 1/8" up the sides of a 9-inch tart pan with a detachable rim. Press aluminum foil into the bottom and up the sides of the pan on top of the dough. Weigh if down with uncooked rice or pie weights. Place the tart on a baking sheet and bake for 10 minutes. Remove the rice and foil and bake for another 5 minutes. Remove from the oven and let cool. Increase the oven temperature to 400 degress.
To prepare filling-heat 1 teaspoon of oil in the pan over medium heat; cook the shallots stirring often until softened, 5 to 6 minutes.
Coat two baking sheets with cooking spray. Arrange the vegetables on the sheets in a single layer and brush with the remaining 2 tablespoons oil. Sprinkle with salt and pepper, and roast vegetables until soft but not browned, about 15 minutes. Remover from oven and let cool.
Lower the temp to 350 degrees. Lay the eggplants slices on bottom of the tars, cover with a third of the mozzarella and some shredded basil. Repeat with the zucchini and then tomatoes. Cover the all the Parmesan. bake until cheese is melted and the vegetables have further wilted, 25-30 minutes. Remove from over, let cool for 5 minutes.
Serves 8
Calories:225
Fat:14g
Protein: 6.5
2/3 cup yellow cornmeal
1/3 cup whole-grain pastry flour or whole-wheat flour
1/4 teaspoon salt
2 tablespoon butter
2 tablespoon canola oil
3 tablespoons water
For the filling:
2 tablespoons plus 1 teaspoon olive oil
2 shallots, thinkly sliced
1 small eggplant cut into 1/8"-thick rounds
1 small zucchini, cut into 1/8"-thick rounds
3 medium ripe tomatoes thinly sliced
1/4 teaspoon salt
1/4 teaspoon pepper
3/4 cup mozzarella cheese, shredded
1/4 cup shredded basil
1/4 cup grated Parmesan cheese
Preheat oven to 350 degrees
To make the crust, combine the cornmeal, flour and salt in a food processor and pulse to incorporate. Add the butter and oil and pulse about 20 times, until the mixture resembles small pebbles. Add the water and pulse until the mixture forms a loose dough. Remove the dough from the processor and press into the bottom and about 1/8" up the sides of a 9-inch tart pan with a detachable rim. Press aluminum foil into the bottom and up the sides of the pan on top of the dough. Weigh if down with uncooked rice or pie weights. Place the tart on a baking sheet and bake for 10 minutes. Remove the rice and foil and bake for another 5 minutes. Remove from the oven and let cool. Increase the oven temperature to 400 degress.
To prepare filling-heat 1 teaspoon of oil in the pan over medium heat; cook the shallots stirring often until softened, 5 to 6 minutes.
Coat two baking sheets with cooking spray. Arrange the vegetables on the sheets in a single layer and brush with the remaining 2 tablespoons oil. Sprinkle with salt and pepper, and roast vegetables until soft but not browned, about 15 minutes. Remover from oven and let cool.
Lower the temp to 350 degrees. Lay the eggplants slices on bottom of the tars, cover with a third of the mozzarella and some shredded basil. Repeat with the zucchini and then tomatoes. Cover the all the Parmesan. bake until cheese is melted and the vegetables have further wilted, 25-30 minutes. Remove from over, let cool for 5 minutes.
Serves 8
Calories:225
Fat:14g
Protein: 6.5
Summer Corn and Vegetable Soup
From the Food you Crave
Ellie Krieger
4 cups fresh corn kernels or two 10-ounce packages frozen corn, thawed
2 cups nonfat milk
1 tablespoon olive oil
1 large onion
1 medium red bell pepper seeded and diced
1 small zucchini diced
2 cups low sodium broth
2 plum tomatoes seeded and diced
3/4 tsp. salt
pepper
1/2 cup basil
Put two cups of the corn and milk into a blender or food processor and process until smooth. Set aside.
Heat oil in a large soup pot over medium-high heat. Add the onion, bell pepper, and zucchini, and cook, stirring, until the vegetables are tender, about 5 minutes. Add the remaining 2 cups corn and the broth and bring to a boil. Add the pureed corn and the tomatoes and cook until warm, but not boiling. Add the salt and pepper. Serve garnished with the basil ribbons.
Serves 6.
1.5 cups
Calories:180
Fat:5 g
Protein: 9.5 g
Ellie Krieger
4 cups fresh corn kernels or two 10-ounce packages frozen corn, thawed
2 cups nonfat milk
1 tablespoon olive oil
1 large onion
1 medium red bell pepper seeded and diced
1 small zucchini diced
2 cups low sodium broth
2 plum tomatoes seeded and diced
3/4 tsp. salt
pepper
1/2 cup basil
Put two cups of the corn and milk into a blender or food processor and process until smooth. Set aside.
Heat oil in a large soup pot over medium-high heat. Add the onion, bell pepper, and zucchini, and cook, stirring, until the vegetables are tender, about 5 minutes. Add the remaining 2 cups corn and the broth and bring to a boil. Add the pureed corn and the tomatoes and cook until warm, but not boiling. Add the salt and pepper. Serve garnished with the basil ribbons.
Serves 6.
1.5 cups
Calories:180
Fat:5 g
Protein: 9.5 g
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