Wednesday, June 3, 2009

Skinny Down-Home Chicken Pot Pie




Serves 6
Calories per serving: 372

3 tablespoons olive oil
1/4 cup all-purpose flour
1 small onion, diced
2 garlic cloves, minced
1 leek, chopped
1 large carrot, chopped
1 celery stalk
2 red potatoes, skin on, diced
2 turnips, peeled and diced
2 boneless, skinless chicken breasts cut into small cubes
2 boneless, skinless chicken thighs cut into small cubes
1 bay leaf
2 sprigs of fresh thyme
1 tablespoon salt
1 teaspoon freshly ground pepper
2 1/2 cups chicken stock
6 sheets of phyllo dough
1 tablespoon olive oil, for brushing

1. Preheat the oven to 350 degrees. Thaw 6 sheets of phyllo dough overnight in the refrigerator or one hour before using. Bring the chicken stock to a simmer and keep warm.

2. In a 6-quart pot, add the olive oil and flour, and cook until lightly golden, about 3 minutes. Add the onion, garlic, leek, carrot, celery, red potato and turnips, and stir with a wooden spoon, making sure the bottom does not get too dry. Add the chicken, bay leaf and thyme, and continue stirring for about 3 minutes, so that everything is coated with the flour mixture.

3. Add the warm chicken stock, stir and scrape the bottom of the pot to get all the color into the mixture and keep it from scorching. Bring to a boil, then lower to a simmer. Let the mixture simmer, covered, for another 5 to 7 minutes, until it becomes thick and the chicken is opaque. Remove from heat and reserve.

4. Meanwhile, take 6 sheets of phyllo dough and, with a knife, cut out a square slightly larger than the rim of a 9-x-9-inch cake pan and brush with some olive oil. Set aside.

5. Remove the bay leaf and thyme sprigs from the chicken mixture and transfer the chicken to the cake pan. Top with the phyllo dough and press it down firmly with your hands. Place the pie on a baking sheet and bake in the oven at 350 degrees for 30 minutes, turning the tray around halfway through the cooking time. Remove from the oven, let cool for 10 minutes, cut into six portions and serve.

Get more recipes and tips here:

Sunday, May 31, 2009

Chocolate Brownie With Raspberries and White Chocolate Chips




Serves 9
Calories per serving: 291

1 heaping cup fresh raspberries
2 cups butternut squash, peeled and finely grated
1/2 cup white chocolate, chopped into small chunks
1 cup ground almonds
1 1/4 cups sugar
3 large eggs
1/4 cup self-rising flour
1/2 cup Dutch process cocoa powder
1 teaspoon baking powder
1/4 teaspoon salt
Cocoa powder, for garnish

1. Preheat the oven to 400 degrees.

2. Line the pan with parchment paper. A big square placed over the top is enough, if you then cut into each corner to make a neat pleat. It's also a good idea to dot a tiny bit of oil on the base and sides to help the paper stick down.

3. Add the eggs and sugar into a large bowl, and using a handheld or standing mixer, beat on medium-high speed 4 to 5 minutes, until pale, fluffy and quadrupled in size.

4. Add the grated butternut squash and the flour, ground almonds, cocoa powder, salt and baking powder. Beat until well incorporated. Pour half of this mixture into the prepared pan. Scatter the raspberries and chocolate chips over the top. Top with remaining batter.

5. Bake for 20 minutes until just cooked.

6. Let cool in the pan for 20 minutes and garnish with sifted cocoa powder before serving.

Get more recipes and tips here:

Wednesday, May 27, 2009

Sauteed Tequila Lime Shrimp Tacos With Mango-Pineapple Salsa and Spicy Black Beans




Serves 4
Calories per serving, shrimp tacos: 413
Calories per serving, mango-pineapple salsa: 76
Calories per serving, spicy black beans: 110

For the shrimp tacos
2–4 tablespoons olive oil
1 garlic clove, chopped
1/2 teaspoon ground cumin
Pinch red pepper flakes
1 pound medium shrimp, deveined
3 tablespoons high-quality tequila
Salt, to taste
Pepper, to taste
1 teaspoon dried chipotle powder
2–3 tablespoons cilantro, chopped
4 whole-wheat tortillas

For the mango-pineapple salsa
1 large ripe mango, chopped
1/4 cup red onions, chopped
1/4 cup red bell pepper, chopped
1 8-ounce can pineapple tidbits in juice, drained
1 tablespoon freshly squeezed lime juice
1–2 tablespoons cilantro, chopped
Salt, to taste

For the spicy black beans
2 tablespoons onion, chopped
1 garlic clove, chopped
1 tablespoon ground cumin
1 14-ounce can black beans
2 tablespoons red pepper flakes

1. To make the shrimp tacos: In a large skillet over medium heat, add the olive oil. Add the chopped garlic and cook for about 1 minute. Add the cumin and red pepper flakes, and let the flavors blend together. Add the shrimp and toss. Carefully add the tequila and flambé. Season with salt and add the dried chipotle powder. Once shrimp are cooked, add the chopped cilantro and toss.

2. In a separate nonstick skillet over low heat, heat a whole-wheat tortilla until pliable, about 2 minutes on each side.

3. Plate one tortilla per person and serve three shrimp in each taco.

4. To make the spicy black beans: In a saucepan over medium heat, add the chopped onion and chopped garlic clove. Sweat the onions for about 2 minutes. Add the cumin and the black beans. Stir and add the red pepper flakes. Simmer for about 5 minutes.

5. To make the mango-pineapple salsa: Peel the mango and chop into small dice and place in a bowl. Chop the yellow and red bell peppers and add them to the bowl with the mango. Add the drained pineapple tidbits and chopped red onion and toss together. Squeeze some lime juice over and toss. Add the chopped cilantro, salt to taste, and toss. Refrigerate until ready to serve.

Get more recipes and tips here:

Sunday, May 24, 2009

Deep Dark Chocolate Cake




Serves 10
Calories per serving: 222

For the cake
Cooking spray
1 1/2 cup self-rising flour
1/4 cup finely ground almonds
5 tablespoons cocoa powder
1 teaspoon baking soda
1/4 teaspoon salt
4 ounces beets, peeled and finely grated
4 ounces low-fat buttermilk
2 tablespoons strong black coffee
3 large eggs
3/4 cup sugar

For the icing
1/2 cup dark chocolate, cut into small pieces
2 tablespoons strong black coffee
2 tablespoons honey

For the top (optional)
Organic, unsprayed rose petals

1. Preheat the oven to 350 degrees.

2. Lightly spray an 8-inch springform baking pan with cooking spray.

3. In a small bowl, combine the flour, cocoa powder, ground almonds, salt and baking soda, and set aside.

4. Using a standing or handheld mixer set at medium speed, beat the eggs and sugar for 4 full minutes until pale and fluffy. On low speed, beat in the grated beets, followed by dry ingredients. Add the buttermilk and coffee, and beat until the batter is smooth.

5. Pour into the pan and place in the middle of a hot oven and bake for 30 minutes. Test with a toothpick inserted for doneness; it should come out clean. Bake for an additional 5 minutes if needed.

6. Cool for 10 minutes or so in the pan and unmold onto cooling rack. Cool on a wire rack until cold. 7. To make the icing, prepare a double boiler.

8. Combine all the ingredients and gently stir until the chocolate is smooth. Stir occasionally until the mixture thickens.

9. With the cake still on the wire rack, pour the icing liberally over the top of the cake and let it drip down the sides. Transfer onto a plate or cake stand for serving and garnish with rose petals.


Get more recipes and tips here:

Thursday, May 21, 2009

Healthy Potato Skins



Serves 2
Calories per serving: 420

2 medium sweet potatoes
1 teaspoon olive oil
1 small onion, diced
1 clove garlic, minced
1 bag baby spinach
2 scallions, thinly sliced
2 slices turkey bacon
4 ounces low-fat cream cheese
1/4 cup low-fat buttermilk
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon vegetable oil
2 tablespoons grated Parmesan cheese

1. Preheat the oven to 350 degrees.

2. Place sweet potatoes on a baking sheet and onto an oven rack. Bake at 350 degrees for 45 minutes or until fork-tender.

3. Meanwhile, in a deep saute pan heat the olive oil and cook the onion for 2 to 3 minutes until soft. Add the garlic and cook for one more minute. Add the entire bag of spinach and scallions, cover and cook 3 to 4 minutes, until the spinach has wilted.

4. In another saute pan cook the turkey bacon until crisp and transfer to a plate lined with paper towels to drain. When cooled, chop the bacon into small pieces and reserve.

5. When the sweet potatoes are cooked, let them cool for 5 minutes. Carefully slice each one in half and scoop out inside of potato into a bowl. Add cream cheese, buttermilk, salt and pepper, and mash together until smooth.

6. Using a pastry brush, coat the outside of each potato skin with the vegetable oil. Fill each of the shells with the filling and top with a sprinkle of Parmesan cheese. Transfer each skin back to the baking sheet and cook for 15 to 20 minutes or until the top is golden brown and the skins are crispy. Top with bits of turkey bacon and serve.


Get more recipes and tips here:

Tuesday, May 19, 2009

Candice's Easy to Make Asian Marinade




Get more recipes and tips here:

Stuffed Shells



Serves 10
Calories per serving: 331

12 ounces (1 box) jumbo pasta shells (approximately 40 shells)

For the tomato sauce
1 28-ounce can peeled plum tomatoes in juice
1 14-ounce can peeled plum tomatoes in juice
2 teaspoons olive oil
3/4 cup roughly chopped red onion
4 cloves garlic, sliced thin
2 sprigs fresh basil
Salt
Pepper

For the stuffing
1-pound bag baby spinach
Salt and pepper
2 teaspoons olive oil, plus extra for serving
2 medium zucchini, halved lengthwise and sliced thin
2 scallions, chopped
2 cups (16 ounces) part-skim ricotta cheese
1 1/2 cups shredded reduced-fat, part-skim mozzarella cheese
2 tablespoons chopped parsley
1/2 cup grated Parmesan cheese
Pinch grated nutmeg
1. Spray a baking sheet lightly with cooking spray. Bring a large pot of salted water to a boil. Add the shells, and partially cook 6 to 7 minutes — they should have started to become tender but will still be firm to the bite. Drain in a colander, and immediately transfer to the oiled baking sheet, spreading them out in a single layer so that they don’t stick together. Let cool.

2. For the sauce, pour the tomatoes into a bowl and mash with your hands, or pulse in food processor to chop. Heat the oil in a large saucepan over medium-low heat. Add the onion and garlic. Cook, stirring, for 1 minute. Cover, reduce heat to very low and cook until vegetables are softened, about 5 minutes. (Check a few times during cooking; if vegetables begin to brown, add 2 teaspoons water and stir.) Add the tomatoes with juice, basil and 1/2 teaspoon salt. Bring to a simmer, cover and simmer gently 5 minutes. Then simmer very gently, partially covered, until thickened, about 20 minutes. Season with 1/8 teaspoon pepper. Scrape into another container with a rubber spatula; set aside.

3. Add the spinach and 1/2 teaspoon salt to the skillet. Place over medium heat, cover and cook, tossing every now and then with tongs for even cooking, until wilted, 5 to 6 minutes. Drain, and let cool, then squeeze out as much liquid as you can, and chop. Transfer to a bowl; set aside.

4. In the same skillet, heat the oil over medium heat. Add the zucchini and 1/4 teaspoon salt and cook, stirring every now and then, until tender and lightly browned, 5 to 7 minutes. Add scallions during the final 1 minute. Add to the bowl with the spinach. Add the ricotta, the ham, 1/2 cup of the mozzarella, the parsley, 1/8 teaspoon pepper and the nutmeg, and stir to combine.

5. Preheat the oven to 350 degrees.

6. Spoon a thin layer of sauce over the bottom of two 9-x-13-inch baking dishes. Fill the cooked shells with the cheese mixture, about 1 tablespoon per shell, and arrange the shells side by side in a single layer in the prepared dishes. Spoon the remaining sauce over the shells, and then sprinkle each with 1/2 cup of the mozzarella and 1/4 cup of the Parmesan.

7. Cover with aluminum foil, and bake until the filling is heated through and the cheese is melted, 25 to 30 minutes.



Get more recipes and tips here: