Chile Verde
Chile Verde, usually a slow-cooked stew of pork, jalapeños and tomatillos, becomes an
easy weeknight meal with quick-cooking ground beef and store-bought green salsa. Make it
a Meal: Serve with fresh cilantro, red onion and Monterey Jack. Add cornbread on the side
and your favorite hot sauce.
Makes 4 servings, about 1 1/2 cups each
ACTIVE TIME: 20 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 pound 93%-lean ground bee f
1 large red bell pe pper, choppe d
1 large onion, chopped
6 cl oves garlic, chopped
1 tablespoon chili powder
2 teaspoons gr ound cu min
1/4 teaspoon cayenne pepper, or to taste
1 16-ounce jar green salsa, green enchilada sauce or taco
sauce
1/4 cu p water
1 15-ounce can pinto or kidney beans, rinsed
Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling
the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add
garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir
in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover
and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir
in beans and cook until heated through, about 1 minute.
NUTRITION INFORMATION: Per serving: 307 calories; 8 g fat (3 g sat, 3 g mono); 29 g
carbohydrate; 27 g protein; 6 g fiber; 516 mg sodium
Brought to you by EatingWell.com
Chicken Breasts with
Mushroom Cream Sauce
The secret to a good cream sauce is always the same: not too much cream or it can
be overpowering, masking the more delicate flavors. Here it contains a bountiful
amount of mushrooms and is served over
chicken breasts.
Makes 2 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
2 5-o unc e bo n el e ss, s kinl e ss c h ic ken
br eas ts, tr im m ed an d te nd er s r em o ved
(see T ip)
1/ 2 tea sp o on f re s hl y g r oun d p ep p er
1/ 4 tea sp o on sal t
1 ta bl es p oo n ca no la o il
1 med ium s hal lo t, m in ce d
1 c up th in ly s l ice d s h iita ke mus hr oo m cap s
2 ta bl es p oo n s dr y ver mo uth or d ry wh ite wine
1/ 4 c up r ed uce d- s od ium ch ic ke n br oth
2 ta bl es p oo n s h ea vy cr ea m
2 ta bl es p oo n s minc e d f r es h ch ives or sca l lion g r een s
1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook,
turning once or twice and adjusting the heat to prevent burning, until brown and an
instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16
minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add
mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in
vermouth (or wine); simmer until almost evaporated, scraping up any browned bits,
about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in
cream and chives (or scallions); return to a simmer. Return the chicken to the pan,
turn to coat with sauce and cook until heated through, about 1 minute.
NUTRITION INFORMATION: Per serving: 275 calories; 15 g fat (5 g sat, 7 g mono); 84
mg cholesterol; 5 g carbohydrate; 25 g protein;
Brought to you by EatingWell.com
Shrimp Veracruzana
Veracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state
of Veracruz. Here we pair the zesty sauce with shrimp, but it can be served with any
type of fish or chicken. The heat of fresh jalapeños varies depending on growing
conditions. Be sure to taste yours as you’re adding them to the dish and adjust the
amount according to your taste. For pepper flavor without the heat, use a thinly
sliced green bell pepper in place of the jalapeños. Serve with: Rice or potatoes and
an avocado salad.
Makes 4 servings, about 1 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
2 teaspoons canola oil
1 bay leaf
1 medium onion, halved and
thinly sliced
2 jalapeño peppers, seeded and
very thinly sliced, or to taste
4 cloves garlic, minced
1 pound peeled and deveined raw
shrimp (16-20 per pound; see
Shopping Tip)
3 medium tomatoes, d iced
1/4 cup thinly sliced pitted green olives
1 lime, cut into 4 wedges
Heat oil in a large nonstick skillet over medium heat. Add bay leaf and cook for 1
minute. Add onion, jalapeños and garlic and cook, stirring, until softened, about 3
minutes. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4
minutes. Stir in tomatoes and olives. Bring to a simmer, reduce heat to mediumlow, replace cover and cook until the tomatoes are almost broken down, 2 to 3
minutes more. Remove the bay leaf. Serve with lime wedges.
NUTRITION INFORMATION: Per serving: 192 calories; 6 g fat (1 g sat, 3 g mono); 172
mg cholesterol; 11 g carbohydrate; 24 g protein
Brought to you by EatingWell.com
Garlic-Chile Flank Steak
Serve this great-tasting, tender steak as part of a taco party or with a mixed green
salad and sliced avocados.
Makes 8 servings, about 1.5 ounces each
ACTIVE TIME: 25 minutes
TOTAL TIME: 1 hour 25 minutes (including 1
hour marinating time)
EASE OF PREPARATION: Easy
Ingredients:
2 cloves garlic, minced
1/4 cup white vinegar
2 tablespoons canola oil
2 teaspoons ground ancho chile
pepper (see Ingredient note)
1 teaspoon dried oregano
1 teaspoon ground cumin
1/4 teaspoon salt
1-1 1/4 pounds flank steak, trimmed of fat
1. Whisk garlic, vinegar, oil, ground chile, oregano, cumin and salt in a small
bowl.
2. Place steak in a shallow baking dish and pour marinade over it, turning to
coat both sides.
3. Cover and refrigerate for at least 1 hour, turning once, or overnight.
4. Preheat grill to high heat. Oil the grill rack (see Tip). Grill the steak until
desired doneness, 5 to 6 minutes per side for medium.
5. Transfer to a plate, cover with foil and let rest for 5 minutes. Slice the steak
very thinly across the grain. Serve warm or chilled.
NUTRITION INFORMATION: Per serving: 105 calories; 5 g fat (2 g sat, 2 g mono); 22 mg
cholesterol; 3 g carbohydrate; 11 g protein
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Chilaquiles Casserole
Our version of this enchilada-style chilaquiles casserole is packed with nutritious
beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps
the prep time quick. It can vary in heat level so find one that suits your taste. If you
want to eliminate the heat altogether, try a green enchilada sauce (which is often
milder than red) or substitute two 8-ounce cans of plain tomato sauce.
Makes 10 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can black beans, rinsed
1 14-ounce can diced tomatoes ,
drained
1 1/2 cups corn, frozen (thawed)
or fresh
1 teaspoon ground cumin
1/2 teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enc hilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese
1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook,
stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans,
tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables
are heated through, about 3 minutes.
3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half
the enchilada sauce and half the cheese. Repeat with one more layer of tortillas,
vegetables, sauce and cheese. Cover with foil.
4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the
casserole is bubbling around the edges and the cheese is melted, about 10 minutes
more.
NUTRITION INFORMATION: Per serving: 243 calories; 10 g fat (5 g sat, 4 g mono); 23
mg cholesterol; 30 g carbohydrate; 9 g protein
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Quesadillas con Frijoles Refritos
These easy tortilla snacks, filled with refried beans, salsa, corn and cheese, satisfy
your Tex-Mex cravings with a fraction of the fat and calories of the usual fare.
Makes 6 servings
ACTIVE TIME: 15 minutes
TOTAL TIME: 25 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 cup fat-free refried
beans
2 tablespoons hot salsa,
plus more for dipping
12 6-inch corn tortillas
1 cup frozen corn,
thawed
1/3 cup chopped fresh
cilantro
1/3 cup chopped scallions
3/4 cup finely grated Monterey Jack cheese (3 ounces)
1. Preheat oven to 400°F. Line a baking sheet with foil.
2. Combine refried beans and 2 tablespoons salsa in a small bowl.
3. Place a tortilla directly on a stovetop burner (gas or electric), set at medium, and
toast, turning frequently with tongs, until softened, about 30 seconds. Wrap in a
kitchen towel to keep warm while you soften the remaining tortillas in the same
manner.
4. Lay 6 of the softened tortillas on the prepared baking sheet. Divide the bean
mixture among these tortillas, spreading evenly. Sprinkle each with corn, cilantro
and scallions, then cheese. Top with the remaining softened tortillas and press to
seal.
5. Bake until lightly crisped and browned, about 10 minutes. Cut each quesadilla
into 4 wedges. Serve hot, with additional salsa for dipping.
NUTRITION INFORMATION: Per serving: 237 calories; 6 g fat (3 g sat, 2 g mono); 13 mg
cholesterol; 38 g carbohydrate; 10 g protein
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Huevos Rancheros Verdes
Huevos rancheros or “ranch eggs” is a classic Mexican dish that is great for a quick dinner.
Traditionally, it’s made with a red tomato-based
sauce. Here we use tart and tangy green salsa
instead. Serve with: brown rice and slices of
avocado.
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 1/ 2 c ups ve ry th inl y sl ic ed
ro main e le ttuce
1 sca ll io n, s lice d
2 ta bl es p oo n s c h op p ed f re s h c ilan tr o
3 tea sp oo n s can ol a oil, d ivide d
2 teas p oo n s lim e j uic e
1/ 4 tea sp o on sal t, divid e d
1/ 4 tea sp o on f re s hl y g r oun d p ep p er,
divid ed
1 1 5- o unc e ca n p into b ea ns, r ins e d
1/ 2 c up pr epa r ed gr een sal sa (s e e
Tip )
8 6-inc h co r n to rtil la s
Can ola o il c oo king s p ray
3/ 4 c up sh redd ed s har p Ch ed da r
ch ees e
4 lar ge egg s
1. Preheat oven to 400°F.
2. Combine lettuce, scallion, cilantro, 1
teaspoon oil, lime juice, 1/8 teaspoon salt
and 1/8 teaspoon pepper in a bowl; set
aside. Combine beans and salsa in
another bowl.
3. Coat both sides of each tortilla with
cooking spray. Place tortillas on a large
baking sheet in 4 sets of overlapping
pairs. (Each pair should overlap by about
3 inches.) Spread about 1/3 cup of the bean
mixture on top of each pair of tortillas
and sprinkle with 3 tablespoons cheese
each. Bake until the beans are hot and the
cheese is melted, about 10 minutes.
4. Meanwhile, heat the remaining 2
teaspoons oil in a large nonstick skillet
over medium heat. Crack each egg into a
small bowl and slip them one at a time
into the pan, taking care not to break the
yolks. Season the eggs with the remaining
1/8 teaspoon salt and pepper. Reduce heat
to medium-low and cook undisturbed for
5 to 7 minutes for soft-set yolks. (For hardset yolks, cover the pan after 5 minutes
and continue cooking until the yolks are
cooked through, 4 to 6 minutes more.)
5. To assemble, place an egg on top of
each pair of tortillas and top with a
generous 1/4 cup of the lettuce mixture.
NUTRITION INFORMATION: Per serving: 396 calories; 18 g fat (6 g sat, 5 g mono); 234 mg
cholesterol; 42 g carbohydrate; 20 g protein
Brought to you by EatingWell.com
Pork Posole
Traditionally a long-simmered stew, this Mexican-inspired stew is quick and easy, thanks
to canned hominy. Searing the pork loin in the pot before making the stew gives you a great
base of flavors so the stew seems as if it indeed simmered all afternoon. Garnish with
chopped cilantro and serve with warm
tortillas on the side.
Makes 6 servings, 1 1/3 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 ta bl es p oo n ca no la o il
3/ 4 p o und b on e le s s p or k l oin ch o ps,
tr im med of fa t an d d ice d
1 lar ge on ion, d ic ed
2 ta bl es p oo n s pl us 2 c ups wa te r,
divid ed
4 cl oves gar lic, minc ed
2 teas p oo n s gr o un d c um in
2 teas p oo n s gr o un d co ria n de r
1 1 4- o unce ca n r ed uc ed - so dium
ch ic ken b ro th
1/ 4 c up c or nm eal
2 1 5- o unc e ca n s h om iny, r in s ed (s e e
Ing redien t no te)
2 4 -o unc e c an s d ic ed g reen c h il e s
1/ 2 tea sp o on f res hl y g r oun d p ep p er
1/ 4 tea sp o on sal t
1- 2 ta bl esp o on s l im e j uic e
1. Heat oil in a Dutch oven over medium-high heat. Add pork and cook, stirring
once, until just browned on one or two sides, 1 to 2 minutes. Transfer to a plate
using a slotted spoon.
2. Reduce heat to medium-low; add onion and 2 tablespoons water. Cook, stirring
occasionally, until the onion is soft and golden brown and any moisture has
evaporated, 5 to 7 minutes. Stir in garlic, cumin and coriander and cook, stirring
constantly, until fragrant, 30 seconds to 1 minute. Whisk in the remaining 2 cups
water, broth and cornmeal. Bring to a simmer over high heat, stirring often. Add
hominy, chiles, pepper and salt; return to a simmer. Reduce heat to medium-low
and cook, stirring often, until the onion is very soft and the mixture is thickened,
about 5 minutes. Stir in lime juice to taste.
3. Return the pork and any accumulated juices to the pot; cook, stirring
occasionally, until the pork is just cooked through, 1 to 2 minutes.
NUTRITION INFORMATION: Per serving: 251 calories; 7 g fat (2 g sat, 3 g mono); 34 mg
cholesterol; 29 g carbohydrate; 16 g protein
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Lean & Spicy Taco Meat
A combination of lean ground beef and ultra-lean ground turkey breast makes a
less-greasy filling. Bypass taco-seasoning packets in favor of making your own fullflavored filling.
Makes 6 servings, about 1/2 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
8 ounces 93%-lean ground beef
8 ounces 99%-lean ground
turkey breast
1/2 cup chopped onion
1 10-ounce can diced tomatoes
with green chiles, preferably
Rotel brand (see Shopping T ip), or 1 1/4 cups petite-diced tomatoes
1/2 teaspoon ground cumin
1/2 teaspoon ground chipotle chile or 1 teaspoon chili powd er
1/2 teaspoon dried oregano
Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook,
breaking up the meat with a wooden spoon, until cooked through, about 10 minutes.
Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan
and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over
medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6
minutes.
NUTRITION INFORMATION: Per serving: 98 calories; 2 g fat (1 g sat, 1 g mono); 35 mg
cholesterol; 3 g carbohydrate; 17 g protein
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King Ranch Casserol e
Usually made with creamy canned soups and several cups of cheese, the fat and
sodium of this spicy, layered chicken casserole can be a nutritional nightmare. Our
version has a tangy, creamy sauce made with nonfat milk, nonfat yogurt and
reduced-sodium chicken broth, plus we use reduced-fat Cheddar. Add in lots of
chopped fresh vegetables and you have a version of the Tex-Mex favorite that you
can feel good about eating.
Makes 6 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour
EASE OF PREPARATION: Moderate
Ingredients:
1 1/ 2 c ups r ed uce d- s od ium ch ic ken
br oth
1 c up n o nfa t mil k
1/ 2 c up al l- p ur p os e fl o ur
1/ 2 c up no nfa t p lain y og ur t
1 1 4- o unce ca n d ic ed tom atoe s,
dra in ed
1 4 -o unc e c an c ho p pe d gr e en c h il es,
dra in ed
1/ 4 c up c ho p pe d fr e sh c ila n tr o or
par sl ey
1 ta bl es p oo n ch il i p o wde r
1 teas p oo n d rie d or ega n o
1/ 2 tea sp o on g ro und c um in
1/ 8 tea sp o on sal t
Fr esh ly gr o und p ep per to tas te
1 1/ 2 tea s po o ns ca no la o il
1 lar ge on ion, c ho p ped
1 red o r gr een b el l p ep p er, d ic ed
2 cl oves gar lic, minc ed
2 cup s d iced co o ked s kinl ess
ch ic ken
1 0 c or n tor till as, c ut in qua rters
1/ 2 c up sh redd ed red uc ed- fat
Ch ed dar c heese
1. Preheat oven to 375°F.
2. Bring broth to a simmer in a medium saucepan. Whisk milk and flour in a small
bowl until smooth. Add to the broth and cook over medium heat, whisking
constantly, until thickened and smooth, about 3 minutes. Remove from the heat and
stir in yogurt, tomatoes, chiles, cilantro (or parsley), chili powder, oregano and
cumin. Season with salt and pepper.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion, bell pepper
and garlic; cook, stirring occasionally, until tender-crisp, about 3 minutes.
4. Line the bottom of a shallow 3-quart baking dish with half the tortillas. Top with
half the chicken and half the onion mixture. Spoon half of the sauce evenly over the
top. Repeat layers with remaining tortillas, chicken, onion mixture and sauce.
Sprinkle with Cheddar. Bake until bubbly, 25 to 30 minutes.
NUTRITION INFORMATION: Per serving: 301 calories; 5 g fat (1 g sat, 2 g mono); 44 mg cholesterol; 38 g
carbohydrate; 25 g protein
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Spicy Chicken
Tacos
Makes 4 servings, 2 tacos each
ACTIVE TIME: 20 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
Ingredients:
8 corn tortillas
1 pound bonel ess, s kinless
chicken breasts, trimmed of fat
and cut into thin strips
1/4 teaspoon salt, or to taste
2 teaspoons canola oil , divid ed
1 large onion, sliced
1 large green bell pepper, seeded and sliced
3 large cloves garlic, minced
1 jalapeño pepper, seed ed and minced
1 tablespoon ground cumin
1/2 cup prepared hot salsa, plus more for garnish
1/4 cup chopped fresh cilantro
Sliced scallions, chopped fresh tomatoes and reduced-fat sour cream for
garnish
1. Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to
15 minutes.
2. Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet
over high heat until very hot. Add chicken and cook, stirring until browned on all
sides, about 6 minutes. Transfer to a bowl.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add
onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes.
Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright
green but still crisp, 2 to 3 minutes more.
4. Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through,
about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas
and garnish with scallions, tomatoes and sour cream.
NUTRITION INFORMATION: Per serving (without garnishes): 303 calories; 6 g fat (1 g
sat, 2 g mono); 66 mg cholesterol; 32 g carbohydrate; 31 g protein;
Brought to you by EatingWell.com
Baja-Battered Fish
Makes 8 servings, about 1 1/2 ounces each
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
Ingredients:
3/ 4 c up b e er, p r ef era bl y l ag er o r
pils n er
1/ 2 c up al l- p ur p os e fl o ur
1/ 4 c up who le - wh ea t pa s tr y f lo ur
1/ 2 tea sp o on sal t
1/ 4 tea sp o on d rie d or eg an o
1/ 4 tea sp o on d ry m ustar d
1/ 4 tea sp o on ca ye n n e p ep p er
1/ 4 tea sp o on f re s hl y g r oun d p ep p er
1- 1 1 / 4 po und s til ap ia o r oth er f ir m
white fis h, sl ic ed in to 1/ 2-inc h- by - 2in ch strip s
3 ta bl es p oo n s can ola oil, divid e d
1. Place beer, all-purpose flour, whole-wheat flour, salt, oregano, mustard, cayenne
and pepper in a blender; blend until smooth, scraping down the sides as necessary.
Transfer the batter to a shallow baking dish. Add fish, turning to coat all sides.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer
one-third of the battered fish to the pan, placing each piece into a little oil. Cook
until golden brown, 3 to 4 minutes per side.
3. Transfer cooked fish to a plate; keep warm. Add 1 tablespoon oil and half the
remaining fish to the pan; cook as directed above, reducing the heat if necessary.
Cook the remaining fish with the remaining 1 tablespoon oil. Serve immediately.
NUTRITION INFORMATION: Per serving: 120 calories; 6 g fat (0 g sat, 3 g mono); 33 mg
cholesterol; 4 g carbohydrate; 11 g protein
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Chile & Beer Braised Brisket
Makes 8 servings, about 3/4 cup each
ACTIVE TIME: 30 minutes
TOTAL TIME: 3 1/2 hours
EASE OF PREPARATION: Easy
Ingredients:
6 dried New Mexico, Anaheim or
ancho chiles, stemmed a nd
seeded
1 14-ounce can diced tomatoes ,
preferably fire-roasted
1 large onion, coarsely chopped
4 cloves garlic, coarsely chopped
1 tablespoon plus 1 teaspoon
chili powder
2 teaspoons ground cumin
1 teaspoon salt
1 cup Mexican lager, such as Corona or Dos Equis
1 tablespoon canola oil
2 pounds trimmed flat, first-cut brisket (see Shopping T ip)
1 15-ounce can pinto beans, rinsed
1. Tear chiles into 1-inch pieces and place in a large bowl. Cover with hot water and
let sit until softened, at least 20 minutes. Drain.
2. Preheat oven to 350°F. Place tomatoes and their juices, onion, garlic, chili powder,
cumin, salt and the drained chile pieces in a food processor. Process until smooth.
Transfer to a large bowl and stir in beer.
3. Heat oil in a large Dutch oven over medium heat. Add brisket and brown on all
sides, about 6 minutes total. Pour the chile sauce over the meat and bring to a
simmer.
4. Cover, transfer to the oven and bake for 2 hours. Stir in beans and continue
baking until the meat is fall-apart tender, 45 minutes to 1 hour more.
5. Transfer the meat to a cutting board and pull apart into long shreds using two
forks. Stir the shredded meat back into the sauce.
NUTRITION INFORMATION: Per serving: 285 calories; 9 g fat (2 g sat, 3 g mono); 54 mg
cholesterol; 18 g carbohydrate; 31 g protein
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Caldo Tlalpeño
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
Ingredients:
6 cups reduced-sodium chicken
broth
1/2 cup water
1 head garlic, cloves separated
and peeled
8 ounces boneless, skinless
chicken breast, trimmed
2 teaspoons canola oil
1 medium onion, chopped
1 poblano or Anaheim chile pepper, chopped
1 canned chipotle pepper in adobo sauce (see Shopping Tip)
1 cup instant brown rice
4 radishes, sliced
1 small avocado, chopped
1/4 cup chopped fresh cilantro
1 lime, quartered
1. Bring broth, water, garlic and chicken to a boil in a large saucepan over mediumhigh heat. Reduce heat to a simmer and cook, skimming any foam that rises to the
top, until the garlic is tender and the chicken is cooked through, 12 to 15 minutes.
Remove from the heat. Transfer the garlic with a slotted spoon to a blender and the
chicken to a clean cutting board.
2. Meanwhile, heat oil in a medium skillet over medium heat. Add onion and
poblano (or Anaheim) chile and cook, stirring, until beginning to brown, 8 to 10
minutes. Add to the broth.
3. Add 1/2 cup of the broth and chipotle pepper to the blender and process until
smooth (use caution when pureeing hot liquids). Pour the mixture back into the
broth in the pan. Stir in rice. Bring to a boil, reduce to a simmer and cook until the
rice is tender, about 10 minutes.
4. Shred the chicken and divide among 4 bowls. Ladle the broth over the chicken
and top with equal portions of radish, avocado and cilantro. Serve with a wedge of
lime.
NUTRITION INFORMATION: Per serving: 318 calories; 13 g fat (2 g sat, 7 g mono); 39
mg cholesterol; 31 g carbohydrate; 22 g protein
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Oven-Fried Fish &
Chips
Makes 4 servings
ACTIVE TIME: 25 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
Ingredients:
Canola or olive oil cooking spray
1 1/2 pounds russet potatoes,
scrubbed and cut into 1/4-inchthick wedg es
4 teaspoons canola oil
1 1/2 teaspoons Cajun or Creole
seasoning , divid ed
2 cups cornflakes
1/4 cup all-purpose flour
1/4 teaspoon salt
2 large egg whites, beaten
1 pound Pacific cod (see Note) or had dock, cut into 4 portions
1. Position racks in upper and lower third of oven; preheat to 425°F. Coat a large
baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat
with cooking spray.
2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry
completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or
Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake
on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35
minutes.
3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a
sealable plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4
teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg
whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white
and then coat all sides with the ground cornflakes. Place on the prepared wire rack.
Coat both sides of the breaded fish with cooking spray.
4. Bake the fish on the upper oven rack until opaque in the center and the breading
is golden brown and crisp, about 20 minutes.
NUTRITION INFORMATION: Per serving: 325 calories; 5 g fat (0 g sat, 3 g mono); 43 mg
cholesterol; 45 g carbohydrate; 24 g protein
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Broiled Cajun Catfish
Makes 4 servings
TOTAL TIME: 30 minutes
ACTIVE TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 1/4 pounds catfish fillets, cut into 4 pieces
1/4 cup buttermilk
1/2 cup yellow cornmeal
1/2 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1. Preheat the broiler. Lightly spray a
rack (large enough to hold the fish in a
single layer) with cooking spray and set
it on top of a baking sheet.
2. Place fish fillets in a shallow dish,
pour buttermilk over and turn to coat
well. Stir together cornmeal, salt,
paprika, onion powder, garlic powder
and cayenne in another shallow dish.
Lift each piece of fish from the
buttermilk, shaking off the excess, and
dip both sides in the cornmeal mixture, coating completely. Place on the prepared
rack.
3. Broil the fish, about 4 inches from the heat, until it is opaque in the center, about 3
minutes per side.
NUTRITION INFORMATION: Per serving: 250 calories; 11 g fat (3 g sat, 5 g mono);67
mg cholesterol; 12 g carbohydrate; 24 g protein
Brought to you by EatingWell.com
Indispensable Meat Sauce for Pasta
Makes 16 1/2-cup servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
Ingredients:
8 ounces lean ground beef
1 teaspoon canola oil
1 ounce prosciutto, finely chopped
1 large onion, finely chopped
2 carrots, finely chopped
2 stalks celery, finely chopped
1 green bell pepper, seeded and finely chopped
8 ounces mushrooms, trimmed and thinly sliced (3 cups)
3 cloves garlic, minced
1/2 cup dry red wine
2 28-ounce cans plum tomatoes (with juices), chopped
1 tablespoon chopped fresh thyme or 1 1/2 teaspoons dried
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon crushed red pepper
2 cups water
1/4 cup bulgur (see Note)
1. Heat a large Dutch oven over medium heat. Add ground beef and cook, breaking
up meat with a wooden spoon until browned, 3 to 5 minutes. Transfer to a colander
to drain fat. Set aside.
2. Add oil to the Dutch oven and heat over low heat. Add prosciutto, onion, carrots,
celery, and bell pepper and sauté until softened, 15 to 20 minutes. Add mushrooms
and garlic and sauté for 10 minutes more. Add wine, increase heat to medium-high
and cook until the wine has evaporated. Stir in tomatoes, thyme, oregano, salt,
pepper, crushed red pepper and the reserved beef. Simmer, uncovered, stirring
often, for an hour. Add water and bulgur. Simmer until the bulgur is tender, about
15 minutes. Taste and adjust seasonings.
NUTRITION INFORMATION: Per 1/2-cup serving: 76 calories; 2 g fat (1 g sat, 1 g mono);
11 mg cholesterol; 9 g carbohydrate; 5 g protein
Brought to you by EatingWell.com
Eating Well Sloppy Joes
Makes 8 servings, generous 1/2 cup
filling each
ACTIVE TIME: 35 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
Ingredients:
12 ounces 90%-lean ground beef
1 large onion, finely diced
2 cups finely chopped cremini
mushrooms (about 4 ounces)
5 plum tomatoes , diced
2 tablespoons all-purpose flour
1/2 cup water
1/4 cup cider vinegar
1/4 cup chili sauce, such as Heinz
1/4 cup ketchup
8 whole-wheat hamburger buns, toasted if desired
1. Crumble beef into a large nonstick skillet; cook over medium heat until it starts
to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring
occasionally, breaking up the meat with a wooden spoon, until the vegetables are
soft and the moisture has evaporated, 8 to 10 minutes.
2. Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and
ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and
cook, stirring occasionally, until the sauce is thickened and the onion is very tender,
8 to 10 minutes. Serve warm on buns.
NUTRITION INFORMATION: Per serving: 233 calories; 6 g fat (2 g sat, 2 g mono); 28 mg
cholesterol; 31 g carbohydrate; 14 g protein
Brought to you by EatingWell.com
Portobello & Beef Patty Melt
Makes 4 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
Ingredients:
12 ounces 93%-lean ground beef
2 cups finely chopped Portobello
mushroom caps (about 2), gills
removed
3 tablespoons plain dry
breadcrumbs
1 tablespoon Worcestershire sauce
1 teaspoon chopped fresh thyme or
1/2 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 slices rye bread
1 clove garlic, peeled
8 teaspoons pickle relish
4 slices Swiss cheese (2 ounces)
1. Position rack in upper third of oven; preheat broiler. Line a broiler pan with foil.
2. Gently mix beef, mushrooms, breadcrumbs, Worcestershire, thyme, salt and
pepper in a medium bowl until combined. Shape into 4 patties and place on the
prepared pan. Broil until cooked though, 4 to 6 minutes per side.
3. Meanwhile, toast bread. Rub each slice of toast with garlic.
4. Place 1 patty on each piece of toast, top each with 2 teaspoons relish and cover
with a slice of cheese. Remove foil and place the sandwiches on the pan; broil until
the cheese is just melted, 30 to 60 seconds.
NUTRITION INFORMATION: Per serving: 299 calories; 11 g fat (5 g sat, 4 g mono); 61
mg cholesterol; 26 g carbohydrate; 25 g protein
Brought to you by EatingWell.com
Meatloaf
Makes 10 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 1 3/4 hours
EASE OF PREPARATION: Easy
Ingredients:
1 cup dried mushrooms, such as
shiitake , porcini or chanterelle
1 cup bulgur (see Ingredient
Note)
1 cup boiling water
2 teaspoons ex tra-virgin olive oil
1 small onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tablespoon Worcestershire
sauce
1 15-ounce can diced tomatoes ,
drained
1/2 cup nonfat evaporated milk
1/2 cup ketchup
1 large egg
2 large egg whites
1 1/2 pounds 90%-lean ground
beef
1 cup fine dry breadcrumbs
1/4 cup chopped fresh parsley
2 teaspoons dried thyme
1/2 teaspoon salt
1. Place mushrooms in a small bowl and cover with warm water; let stand for 30
minutes. Combine bulgur with the boiling water in another small bowl and let soak
until the bulgur is tender and the water has been absorbed, about 30 minutes.
Remove the mushrooms from the liquid; trim stems and coarsely chop caps.
2. Preheat oven to 350°F. Coat a baking sheet with cooking spray.
3. Heat oil in a small skillet over medium-low heat and add onion, celery and garlic.
Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add
Worcestershire and cook for 3 minutes, scraping the pan well as the mixture
becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine.
Continue cooking until the mixture is very thick, about 3 minutes. Remove from the
heat and let cool.
4. Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked
bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix
gently but thoroughly with your hands.
5. Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet.
Bake until the internal temperature reaches 165°F, 50 to 60 minutes. Let cool for 10
minutes before slicing and serving.
NUTRITION INFORMATION: Per serving: 313 calories; 10 g fat (3 g sat, 4 g mono); 66
mg cholesterol; 32 g carbohydrate; g protein
Brought to you by EatingWell.com
Grilled Chicken Tenders
with Cilantro Pesto
Makes 4 servings
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy
Ingredients:
1/4 cup limejuice
1/4 cup reduced-sodium soy sauce
1 tablespoon canola oil
1 teaspoon chili powd er
1 pound chicken tenders
2 cups loosely packed fresh cilantro
leaves (1-2 bunches)
2 scallions, sliced
2 tablespoons toasted sesame seeds
1. Whisk limejuice, soy sauce, oil and chili powder in a large bowl. Reserve 2
tablespoons of the marinade in a small bowl. Add chicken to the remaining
marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.
2. Preheat grill to medium-high.
3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in
a food processor and process until fairly smooth.
4. Oil the grill rack. Remove the chicken from the marinade (discard marinade) and
grill until cooked through and no longer pink in the middle, about 2 minutes per
side. Serve the chicken with the cilantro-sesame pesto.
NUTRITION INFORMATION: Per serving: 152 calories; 4 g fat (0 g sat, 2 g mono); 67 mg
cholesterol; 3 g carbohydrate; 27 g protein
Brought to you by EatingWell.com
Classic Lasagna
Makes 8 servings Active time: 1 hour Total Time: 2 hours Ease of Preparation: Moderate
Mea t Sauce
1/ 2 ta bl esp oo n e x tra -virg in ol ive o il
4 o unces h o t or s we e t I tal ia n tur key
sa usa ge, ca s in gs r e mo ved
2 o nio ns, f ine ly c ho p pe d
1 c arr o t, f in ely c ho p p ed
1 2 o unc es m us h ro om s, wip ed cl ea n
and c ho p pe d
2 cl oves gar lic, minc ed
1/ 8 tea sp o on sal t
Fr esh ly gr o und p e p pe r to tas te
1/ 4 c up d ry r ed wine
2 2 8- o unc e ca n s pl um toma to es,
dra in ed a n d c h op p ed
1/ 2 c up sun -d ried to mato es ( no t
pac ked in o il ), s l ivered
1 teas p oo n d ried or ega n o
Pas ta & C he e se Fill ing
1 2 who l e- wh eat la sag na no od le s (1 2
ounc es )
2 cup s n on fat r ic o tta c he e se
1/ 8 tea sp o on sal t
Fr esh ly gr o und p e p pe r to tas te
Gr o un d n utm eg to ta s te
1 c up s hr edd ed par t- s kim m oz zar el la
1/ 2 c up f res hl y g ra ted Par mesa n
ch ees e
2 ta bl es p oo n s c h op p ed f res h pa rs le y
1 teas p oo n d ried bas il
1 teas p oo n d ried th ym e
1/ 4 tea sp o on cr us hed r ed p ep per, or
to ta s te
1. To prepare meat sauce: Heat oil in a large heavy pot or Dutch oven over mediumhigh heat. Add sausage and cook, breaking up clumps, until browned, 3 to 5
minutes. Reduce heat to medium. Add onions and carrot; cook, stirring, until
softened, 2 to 3 minutes. Add mushrooms and garlic; season with salt and pepper.
Cook, stirring frequently, until mushroom liquid evaporates, 4 to 6 minutes.
2. Stir in wine, plum tomatoes, sun-dried tomatoes, oregano, basil, thyme and
crushed red pepper. Bring to a simmer; reduce heat to low, cover and simmer,
stirring occasionally, for 45 minutes. Uncover and cook, stirring frequently, until the
sauce is very thick, 30 to 45 minutes more. Adjust seasoning with salt and pepper.
3. To prepare filling & assemble lasagna: Bring a large pot of lightly salted water to
a boil. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.
4. Cook noodles until just tender, about 10 minutes or according to package
directions. Drain, then cool by plunging noodles into a large bowl of ice-cold water.
Lay the noodles out on kitchen towels.
5. Season ricotta with salt, pepper and nutmeg. Spread about 1 1/2 cups meat sauce
in the prepared pan. Layer 3 noodles on top. Spread another 1 cup sauce over the
noodles. Dot about 2/3 cup ricotta over the sauce, then sprinkle with 1/4 cup
mozzarella and 2 tablespoons Parmesan. Continue layering the noodles, sauce and
cheeses, finishing with the sauce, mozzarella and Parmesan. Sprinkle with parsley;
cover with foil.
6. Bake the lasagna until the sauce is bubbling, 35 to 40 minutes. Uncover and bake
until golden, 5 to 10 minutes more. Let cool for 10 minutes before cutting.
NUTRITION INFORMATION: Per serving: 357 calories; 8 g fat (3 g sat, 2 g mono); 32 mg
cholesterol; 46 g carbohydrate; 22 g protein
Brought to you by EatingWell.com
Grilled Chicken Ratatouille
Makes 4 servings
ACTIVE TIME: 45 minutes
TOTAL TIME: 45 minutes
EASE OF PREPARATION: Easy
Ingredients:
3 tablespoons extra-virgin olive oil
3 tablespoons chopped fresh basil
1 tablespoon chopped fresh
marjoram
1 teaspoon salt
Canola or olive oil cooking spray
1 red bell pepper, halved lengthwise,
stemmed and seeded
1 small eggplant, cut into 1/2-inchthick rounds
1 medium zucchini, halved leng thwis e
4 plum tomatoes , halved lengthwise
1 medium red onion, cut into 1/2-inch-thick rounds
4 boneless, s kinless chicken breasts (about 1 1/4 pounds), trimmed and
tenders removed (see Note)
1/4 teaspoon freshly ground pepper
1 tablespoon red-wine vinegar
1. Preheat grill to medium-high.
2. Combine oil, basil, marjoram and salt in a small bowl and reserve 1 tablespoon of
the mixture in another small bowl; set aside.
3. Coat both sides of bell pepper, eggplant, zucchini, tomato and onion pieces with
cooking spray. Grill the vegetables, turning once, until soft and charred in spots,
about 5 minutes per side for the pepper, 4 minutes per side for the eggplant and
zucchini and 3 minutes per side for the tomatoes and onion.
As the vegetables finish cooking, place them in a large bowl. Cover the bowl with
plastic wrap.
4. Rub the tablespoon of reserved herb mixture on both sides of chicken and
sprinkle with pepper. Grill the chicken until cooked through and no longer pink in
the center, 4 to 5 minutes per side.
5. Meanwhile, transfer the grilled vegetables to a cutting board and chop into 1-inch
pieces. Return to the bowl and toss with vinegar and the remaining herb mixture.
Serve the grilled chicken with the ratatouille.
NUTRITION INFORMATION: Per serving: 324 calories; 13 g fat (2 g sat, 9 g mono); 82
mg cholesterol; 16 g carbohydrate; 36 g protein
Brought to you by EatingWell.com
Marmalade Chicken
Makes 4 servings
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 cup reduced-sodium chicken
broth
2 tablespoons red-wine vinegar
2 tablespoons orange marmalade
1 teaspoon Dijon mustard
1 teaspoon cornstarch
1 pound chicken tenders (see Note)
1/2 teaspoon kos her salt
1/4 teaspoon freshly ground
pepper
6 teaspoons extra-virgin olive oil , div ided
2 large shallots, minced
1 teaspoon freshly grated orange zest
1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over
medium-high heat. Add the chicken and cook until golden, about 2 minutes per side.
Transfer to a plate and cover with foil to keep warm.
3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often,
until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to
the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain
a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2
minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken
is heated through, about 1 minute. Remove from the heat and stir in orange zest.
NUTRITION INFORMATION: Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg
cholesterol; 10 g carbohydrate; 27 g protein
Brought to you by EatingWell.com
Pan-Roasted Chicken & Gravy
Makes 6 servings
TOTAL TIME: 1 1/4 hours
ACTIVE TIME: 25 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 large clove garlic, minced
1/2 teaspoon kos her salt
1/4 teaspoon ground white pepper
1 1/2 teaspoons fresh thyme leaves
1 3 1/2-pound chicken, giblets
removed
1 teaspoon peanut or canola oil
2 teaspoons butter, softened ,
divided
2 teaspoons all-purpose flour
1 1/2 cups reduced-sodium chicken
broth
1 tablespoon minced fresh flat-leaf
parsley for garnish
1. Preheat oven to 400°F.
2. Mash garlic and salt into a paste in a
small bowl, using the back of a spoon. Stir in pepper and thyme.
3. With a sharp knife, remove any excess fat from chicken. Dry the inside with a
paper towel. With your fingers, loosen the skin over the breasts and thighs to make
pockets, being careful not to tear the skin. Rub the garlic mixture over the breast
and thigh meat.
4. Heat oil and 1 teaspoon butter in a 12-inch cast-iron skillet over medium heat.
Add the chicken and cook, turning often, until nicely browned on all sides, about 10
minutes.
5. Transfer the pan to the oven and roast the chicken until the internal temperature
in the thickest part of the thigh reaches 165°F, 50 minutes to 1 hour. Transfer the
chicken to a clean cutting board; tent with foil.
6. Meanwhile, mash the remaining 1 teaspoon butter and flour in a small bowl until
a paste forms. Place the pan (use caution, the handle will be hot) over medium-high
heat. Add broth and bring to a simmer, stirring to scrape up any browned bits.
Gradually whisk in the butter-flour paste a few bits at a time, until the gravy
thickens, about 8 minutes. Remove from the heat and let stand for 5 minutes,
allowing any fat to rise to the top. Skim off the fat with a spoon. Carve the chicken
and serve with the gravy. Garnish with parsley, if desired.
NUTRITION INFORMATION: Per serving: 223 calories; 10 g fat (3 g sat, 3 g mono); 95
mg cholesterol; 1 g carbohydrate; 31 g protein
Brought to you by EatingWell.com
Cuban-Style Pork & Rice
Makes 10 servings, about 1 1/3 cups each
TOTAL TIME: 1 3/4 hours
ACTIVE TIME: 1 hour
EASE OF PREPARATION: Moderate
Ingredients:
2 cup s a rb or io rice o r s ho rt -g ra in
br o wn r ic e
2 1 4- o unce ca n s red uc ed -s o dium
ch ic ken b ro th
1 c up ca nn ed diced toma to es
2 ta bl es p oo n s c ap er s, r in s ed
1/ 4 tea sp o on saff ro n thr ea ds (s e e
Note) [m iss ing n o te]
1 6 larg e ra w sh rim p ( 2 1- 2 5 p er
po und ), p eel ed a nd d evein ed
(op tio nal )
2 cup s fr oz en a rtic h oke h ea rts,
tha wed, or c oo ked g reen b ean s,
fres h or f ro z en, tha wed
1/ 2 c up r oa sted r ed p ep p er s, cut
in to s tr ip s
1/ 4 c up pap rika
1/ 4 c up l im e juic e
3 ta bl es p oo n s ex tra- virg in o live o il,
divid ed
2 ta bl es p oo n s r um (o ption al )
2 teas p oo n s m inc e d gar lic pl us 2
tab les po o ns c ho p p ed gar l ic, divid ed
2 teas p oo n s ch o pp ed f r es h or e gan o
1 teas p oo n ko s he r sal t
1 teas p oo n fr e sh ly g ro und pe p p er
1/ 2 tea sp o on g ro und c um in
1 1/ 2 po und s b on el e s s po r k ch o ps
(3/ 4- 1 inc h th ic k), tr im med, cut in to
cubes
2 cup s ch o pp ed on ion
1. Combine paprika, lime juice, 2
tablespoons oil, rum (if using), 2
teaspoons minced garlic, oregano, salt,
pepper and cumin in a medium bowl,
stirring to make a homogeneous paste.
Add pork and stir to coat.
2. Heat the remaining 1 tablespoon oil in a
Dutch oven over medium-high heat. Add
the pork, leaving any excess spice mixture
in the bowl to add later. Cook the pork,
stirring, until just cooked on the outside
and the spices are very fragrant, 2 to 3
minutes. Transfer the pork to a plate.
3. Add onion and the remaining 2
tablespoons garlic to the pan and cook,
stirring often, until the onion is softened,
4 to 5 minutes. Add rice and cook,
stirring, until well coated with the onion
mixture. Stir in broth, tomatoes, capers,
saffron and any remaining spice mixture.
(If using
brown rice, also add 3/4 cup water now.)
Bring to a boil, then reduce to a low
simmer; cook, stirring occasionally, 15
minutes for arborio, 30 minutes for brown
rice.
4. Preheat oven to 350°F.
5. Stir shrimp (if using) and artichokes (or
green beans) into the rice. Cover and bake
for 20 minutes. Stir in the pork and any
accumulated juices from the plate; scatter
roasted peppers on top. Cover and
continue baking until the rice is tender
and the liquid has been absorbed (if
you’ve added shrimp, they should be
opaque
and
pink),
10 to 15
minute
s more.
NUTRITION INFORMATION: Per serving: 257 calories; 9
g fat (2 g sat, 5 g mono); 40 mg cholesterol; 26 g
carbohydrate; 19g protein.
Brought to you by EatingWell.com
One-Dish Chicken & Rice
(Asopao de Pollo)
Makes 8 servings, about 1 1/2 cups each
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour 20 minutes
EASE OF PREPARATION: Easy
Ingredients:
1 tablespoon extra-virgin olive oil
2 1/4 pounds boneless, s kinles s
chicken thighs , trimmed and cut
into 2-inch pieces
4 Anaheim or poblano chile
peppers, chopped
1 small onion, chopped
1 tablespoon dried oregano,
crushed
1 teaspoon sweet paprika
1 teaspoon salt
1 8-ounce can tomato sauce
1 tomato, chopped
1 4-ounce jar pimientos , rinsed
8 pimiento-stuffed green olives, sliced
2 tablespoons capers, rins ed
8 cups water
2 1/2 cups brown rice
2/3 cup packed chopped fresh cilantro
1. Heat oil in a Dutch oven over medium-high heat. Add chicken, chiles, onion,
oregano, paprika and salt and cook, stirring, until the onions have softened, 3 to 5
minutes.
2. Add tomato sauce, tomato, pimientos, olives, capers and water and bring to a
boil. Stir in rice; return to a boil. Reduce heat to a simmer and cook, uncovered,
until the sauce is thick, the rice is tender and the chicken is cooked through, 35 to 45
minutes. Stir in cilantro and serve.
NUTRITION INFORMATION: Per serving: 451 calories; 14 g fat (3 g sat, 6 g mono); 85
mg cholesterol; 51 g carbohydrate; 30 g protein
Brought to you by EatingWell.com
Shrimp Creole
Makes 6 servings
ACTIVE TIME: 1 1/4 hours
TOTAL TIME: 1 1/2 hours
EASE OF PREPARATION: Moderate
Ingredients:
1 1/ 2 tabl e s po o ns e x tra -virg in ol ive o il
1 o nio n, f in el y c h op p ed
3 b unch es c h ive s o r 1 2 sca ll io n s, fin el y c ho p ped ( 2 c up s )
4 s hal lo ts, f ine ly c ho p pe d
6 cl o ves gar lic, f in ely c h op p ed (2 tab les p oo n s )
1- 2 Sco tc h bo n n et c hil es (o r o th er very ho t f r es h ch il es ), s eed ed an d f in el y
cho p p ed
2 teas p oo n s fin el y ch op p ed f re s h gin ger
1 1/ 2 tea s po o ns c ur ry po wde r, pr eferab ly Ma dra s
3 lar ge r ip e to ma to e s, pe e le d, s eed ed an d d ic ed (ab o ut 2 1/ 4 p o und s )
1 c up f in el y ch o pp e d f r es h pa rs l ey
1/ 4 c up c ho p pe d fr e sh c ila n tr o
1 teas p oo n ch o p pe d fr es h thy m e or 1/ 4 teasp o on dr ied thy me l ea ves
1 bay l eaf
1/ 3 c up da r k r um
1 c up f is h s to c k or b ottl e d c lam j uice
2 ta bl es p oo n s toma to pas te
1 8 j um bo or 2 4 la rg e s hr im p (a b out 1 1/ 2 p o un ds ), peel ed a nd devein ed
2 ta bl es p oo n s lim e j uice, pl us mo re to ta s te
1/ 4 tea sp o on sal t
1/ 4 tea sp o on f re s hl y g r oun d p ep p er
1. Heat oil in a large nonstick skillet over medium heat. Add onions, chives (or
scallions), shallots, all but 1 teaspoon of the garlic, chiles, ginger and curry powder.
Cook, stirring, until just beginning to brown, 4 to 5 minutes. Stir in tomatoes, 1/2
cup parsley, cilantro, thyme and bay leaf. Increase heat to high and cook, stirring,
for 1 minute. Stir in rum and bring to a boil. Add fish stock (or clam juice) and
tomato paste. Reduce heat and simmer until thickened and well-flavored, about 10
minutes.
2. Meanwhile, place shrimp in a shallow glass dish and toss with 2 tablespoons lime
juice, salt and pepper. Cover with plastic wrap; refrigerate for 20 minutes.
3. Stir the shrimp into the onion-tomato mixture. Gently simmer over low heat,
turning occasionally, until the shrimp are curled and opaque, 3 to 5 minutes. Stir in
the remaining 1 teaspoon garlic. Taste and add more lime juice, if desired. Sprinkle
with the remaining 1/2 cup parsley and serve immediately.
NUTRITION INFORMATION: Per serving: 235 calories; 5 g fat (1 g sat, 3 g mono); 168
mg cholesterol; 18 g carbohydrate; 23 g protein.
Brought to you by EatingWell.com
Mini Mushroom-&-Sausage Quiches
Makes 1 dozen mini quiches
ACTIVE TIME: 30 minutes
TOTAL TIME: 1 hour
EASE OF PREPARATION: Easy
Ingredients:
8 ounces turkey breakfast sausage,
removed from casing and crumbled into
small pieces
1 teaspoon extra-virgin olive oil
8 ounces mushrooms, sliced
1/4 cup sliced scallions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground pepper
5 eggs
3 egg whites
1 cup 1% milk
1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin
generously with cooking spray (see Tip).
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until
golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add
mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer
mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions,
cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture
evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the
sausage mixture into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire
rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches
out onto the rack. Turn upright and let cool completely.
NUTRITION INFORMATION: Per quiche: 90 calories; 5 g fat (2 g sat, 1 g mono); 105 mg
cholesterol; 3 g carbohydrate; 9 g protein
Brought to you by EatingWell.com
Spanish Tortilla
Makes 6 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
Ingredients:
3 teaspoons extra-virgin olive oil ,
divided
1 small onion, thinly sliced
1 cup precooked diced red
potatoes (see Tip)
1 tablespoon chopped fresh thyme
1/2 teaspoon smoked paprika
6 large eggs
4 large egg whites
1/2 cup shredded Manchego or Jack cheese
3 cups baby spinach, roughly chopped
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1. Heat 2 teaspoons oil in a medium nonstick skillet over medium heat. Add onion
and cook, stirring, until translucent, 3 to 4 minutes. Add potatoes, thyme and
paprika and cook for 2 minutes more.
2. Lightly whisk eggs and egg whites in a large bowl. Gently stir the potato mixture
into the eggs along with cheese, spinach, salt and pepper until combined. Wipe the
pan clean; add the remaining 1 teaspoon oil and heat over medium heat. Pour in the
egg mixture, cover and cook until the edges are set and the bottom is browned, 4 to
5 minutes (it will still be moist in the center).
3. To flip the tortilla, run a spatula gently around the edges to loosen them. Invert a
large plate over the pan and turn out the tortilla onto it. Slide the tortilla back into
the pan and continue cooking until completely set in the middle, 3 to 6 minutes.
Serve warm or cold.
NUTRITION INFORMATION: Per serving: 178 calories; 9 g fat (3 g sat, 4 g mono); 217
mg cholesterol; 11 g carbohydrate; 12 g protein
Brought to you by EatingWell.com