Paprika Roast Chicken (Phase 1)
Description
Thick onion slices add sumptuous flavor to this chicken dish, while also keeping it from sticking to the bottom of your roasting pan.
Prep time: 10 minutes
Cook time: 2 hours
Serves 12
Ingredients
1 large onion, sliced into 1/2" thick rounds
1 (8-pound) roasting chicken
3/4 teaspoon salt
3/4 teaspoon freshly ground black pepper
1 1/2 teaspoons paprika
4 teaspoons extra-virgin olive oil
Instructions
Heat oven to 400°F. Place onion slices in a single layer in a roasting pan. Rinse chicken under cold water and pat dry with paper towels. Sprinkle the inside cavity with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper.
Place chicken on top of the onion slices, tuck the wings under, and tie the legs together. Combine remaining 1/2 teaspoon salt, 1/2 teaspoon pepper, and paprika in a small bowl. Slide your hand under skin of chicken breast to loosen skin. Rub chicken breast under the skin with 1 teaspoon of the oil and most of paprika mixture. Press skin back down. Rub outside of skin with 2 teaspoons of the remaining oil. Dust lightly with remaining paprika mixture.
Roast chicken for 30 minutes. Baste with remaining 1 teaspoon oil, then reduce oven temperature to 350°F. Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when placed into the thickest part of the thigh, about 1 1/2 hours. Allow chicken to rest for 15 minutes before serving hot with onions, if desired.
Nutritional information
Per 6-ounce serving:
230 calories
6 g fat (1.5 g sat)
0 g carbohydrate
40 g protein
0 g fiber
280 mg sodium
Sunday, December 13, 2009
Tuesday, December 8, 2009
Santa Fe Steak (Phase 1)
Santa Fe Steak (Phase 1)
Description
This delicious steak recipe features the heady flavors of the Southwest: cumin, garlic, and poblano peppers. If poblanos are not available, use a bell pepper (any color) and add a drop or two of hot sauce. If you have extra time, let the steak marinate at room temperature for 30 minutes for added flavor.
Prep time: 10 minutes
Cook time: 30 minutes
Serves 4
Ingredients
2 tablespoons extra-virgin olive oil, divided
1 large poblano pepper, sliced into 1/4" strips
1 medium onion, thinly sliced
1 cup water
4 garlic cloves, minced
1 teaspoon ground cumin
1 1/2 pounds flank steak
Salt and freshly ground black pepper
Instructions
Heat 1 tablespoon of the oil in a nonstick skillet over medium-high heat. Add pepper strips and onion and cook, stirring occasionally, until softened and browned, about 8 minutes.
Add water, increase heat to high, and boil until liquid is almost evaporated and vegetables are tender, 4 minutes more. Remove from heat, season with salt and pepper, and cover to keep warm.
Heat grill or grill pan over medium-high heat. Mix garlic, cumin, and remaining oil together to form a thin paste. Spread over steak and rub well into both sides of the meat.
Season steak with salt and pepper and grill 5 minutes per side for medium-rare. Remove from heat, allow steak to rest for 5 minutes, and then thinly slice across the grain. Serve with peppers and onions.
Nutritional information
Per serving:
310 calories
15 g fat (6 g sat)
6 g carbohydrate
37 g protein
2 g dietary fiber
170 mg sodium
Description
This delicious steak recipe features the heady flavors of the Southwest: cumin, garlic, and poblano peppers. If poblanos are not available, use a bell pepper (any color) and add a drop or two of hot sauce. If you have extra time, let the steak marinate at room temperature for 30 minutes for added flavor.
Prep time: 10 minutes
Cook time: 30 minutes
Serves 4
Ingredients
2 tablespoons extra-virgin olive oil, divided
1 large poblano pepper, sliced into 1/4" strips
1 medium onion, thinly sliced
1 cup water
4 garlic cloves, minced
1 teaspoon ground cumin
1 1/2 pounds flank steak
Salt and freshly ground black pepper
Instructions
Heat 1 tablespoon of the oil in a nonstick skillet over medium-high heat. Add pepper strips and onion and cook, stirring occasionally, until softened and browned, about 8 minutes.
Add water, increase heat to high, and boil until liquid is almost evaporated and vegetables are tender, 4 minutes more. Remove from heat, season with salt and pepper, and cover to keep warm.
Heat grill or grill pan over medium-high heat. Mix garlic, cumin, and remaining oil together to form a thin paste. Spread over steak and rub well into both sides of the meat.
Season steak with salt and pepper and grill 5 minutes per side for medium-rare. Remove from heat, allow steak to rest for 5 minutes, and then thinly slice across the grain. Serve with peppers and onions.
Nutritional information
Per serving:
310 calories
15 g fat (6 g sat)
6 g carbohydrate
37 g protein
2 g dietary fiber
170 mg sodium
Wednesday, November 25, 2009
Pan Juice “Gravy” (Phase 1)
Pan Juice “Gravy” (Phase 1)
Description
This “jus”-style gravy, usually made with flour or cornstarch, is thickened naturally by reducing and concentrating the turkey juices. After the bird is carved and placed on a serving platter, add the juices from the cutting board to the gravy for extra richness.
Prep time: 5 minutes
Cook time: 20 minutes
Serves 8
Ingredients
Turkey juices from roasted turkey (about 2 cups)
1 cup dry white wine
2 cups lower-sodium chicken broth
Instructions
After turkey has roasted, pour juices from the pan into a glass measuring cup or a fat separator; set aside. Place the roasting pan on the stove over medium-high heat. Add wine to the pan and, using a wooden spoon, scrape any browned bits of turkey from the bottom of the pan. Add broth, bring to a simmer, and cook until reduced by half, about 5 minutes.
Meanwhile, skim off any fat that has accumulated on top of the reserved pan juices (you should have about 2 cups of juices). Add the juices back to the roasting pan along with any additional juices that have accumulated on the carving board. Bring to a simmer and cook until reduced by half, stirring occasionally. Serve warm.
Nutritional information
Per 1/4-cup serving:
25 calories
1 g fat (0 g sat)
1 g carbohydrate
1 g protein
0 g fiber
105 mg sodium
Description
This “jus”-style gravy, usually made with flour or cornstarch, is thickened naturally by reducing and concentrating the turkey juices. After the bird is carved and placed on a serving platter, add the juices from the cutting board to the gravy for extra richness.
Prep time: 5 minutes
Cook time: 20 minutes
Serves 8
Ingredients
Turkey juices from roasted turkey (about 2 cups)
1 cup dry white wine
2 cups lower-sodium chicken broth
Instructions
After turkey has roasted, pour juices from the pan into a glass measuring cup or a fat separator; set aside. Place the roasting pan on the stove over medium-high heat. Add wine to the pan and, using a wooden spoon, scrape any browned bits of turkey from the bottom of the pan. Add broth, bring to a simmer, and cook until reduced by half, about 5 minutes.
Meanwhile, skim off any fat that has accumulated on top of the reserved pan juices (you should have about 2 cups of juices). Add the juices back to the roasting pan along with any additional juices that have accumulated on the carving board. Bring to a simmer and cook until reduced by half, stirring occasionally. Serve warm.
Nutritional information
Per 1/4-cup serving:
25 calories
1 g fat (0 g sat)
1 g carbohydrate
1 g protein
0 g fiber
105 mg sodium
Monday, November 23, 2009
Turkey Sausage and Pear Stuffing (Phase 2)
Turkey Sausage and Pear Stuffing (Phase 2)
Description
If you prefer, use a multigrain bread with lots of grains and seeds to add extra texture and heartiness to this healthy stuffing. Bartlett or Anjou pears are good substitutes for Bosc.
Make-Ahead: Stuffing can be made up to 1 day in advance; store in a covered container in the refrigerator. Reheat, covered, in a microwave or 325°F oven before serving.
Prep time: 20 minutes
Cook time: 45 minutes
Serves 12
Ingredients
3 teaspoons extra-virgin olive oil, plus extra for baking dish
1 (3/4-pound) loaf whole-grain bread, cut into cubes (4 cups)
1 pound sweet Italian-style turkey sausage
1/2 cup lower-sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 Bosc pear, coarsely chopped
1 tablespoon chopped fresh sage
1 large egg, lightly beaten
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Instructions
Heat oven to 350°F. Lightly oil a 9" by 13" baking dish. Place bread cubes in a large bowl.
Remove sausage from the casings and break into 1/2" pieces. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with bread cubes.
Return the skillet to the heat. Add 2 tablespoons of the broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 teaspoons oil, celery, and onion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.
Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt, and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crispy and stuffing is heated through, about 30 minutes.
Nutritional information
Per 1-cup serving:
80 calories
2 g fat (0.5 g sat)
10 g carbohydrate
6 g protein
2 g fiber
125 mg sodium
Description
If you prefer, use a multigrain bread with lots of grains and seeds to add extra texture and heartiness to this healthy stuffing. Bartlett or Anjou pears are good substitutes for Bosc.
Make-Ahead: Stuffing can be made up to 1 day in advance; store in a covered container in the refrigerator. Reheat, covered, in a microwave or 325°F oven before serving.
Prep time: 20 minutes
Cook time: 45 minutes
Serves 12
Ingredients
3 teaspoons extra-virgin olive oil, plus extra for baking dish
1 (3/4-pound) loaf whole-grain bread, cut into cubes (4 cups)
1 pound sweet Italian-style turkey sausage
1/2 cup lower-sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 Bosc pear, coarsely chopped
1 tablespoon chopped fresh sage
1 large egg, lightly beaten
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Instructions
Heat oven to 350°F. Lightly oil a 9" by 13" baking dish. Place bread cubes in a large bowl.
Remove sausage from the casings and break into 1/2" pieces. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with bread cubes.
Return the skillet to the heat. Add 2 tablespoons of the broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 teaspoons oil, celery, and onion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.
Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt, and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crispy and stuffing is heated through, about 30 minutes.
Nutritional information
Per 1-cup serving:
80 calories
2 g fat (0.5 g sat)
10 g carbohydrate
6 g protein
2 g fiber
125 mg sodium
Wednesday, November 18, 2009
Roast Turkey With Fresh Herbs (Phase 1)
Roast Turkey With Fresh Herbs (Phase 1)
Description
If you’re following the South Beach Diet, be sure to choose the tasty and moist white meat, and don’t forget to remove the skin from your portion before serving.
Prep time: 15 minutes
Cook time: 3 1/2 hours
Serves 8
Ingredients
1 12- to 14-pound turkey
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 small orange, apple, and/or onion, halved
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh thyme leaves
3 tablespoons extra-virgin olive oil
3 tablespoons dry white wine or lower-sodium chicken broth
Instructions
Position rack in the lower third of oven and heat oven to 450°F.
Rinse turkey under cold water and pat dry with paper towels. Sprinkle inside of bird with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Insert orange, apple, and/or onion halves into cavity of bird. Tuck wings under and tie legs together with kitchen twine. Place turkey on a rack in a roasting pan.
Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, parsley, and thyme in a small bowl. Slide your hand under skin of turkey breast to loosen skin. Rub turkey breast under skin with 1 tablespoon of the oil. Spread herb mixture over breast and press skin back down on top.
Transfer turkey to oven and roast for 30 minutes. Remove from oven, and baste with 1 tablespoon of the remaining oil and 1 tablespoon of the wine. Reduce oven temperature to 350°F and roast for 30 minutes more; baste with remaining 1 tablespoon oil and remaining 2 tablespoons wine.
Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when inserted into the thickest part of the thigh, 1 1/2 to 2 hours more. Remove turkey from oven, cover loosely with foil, and allow bird to rest for 20 minutes before carving. Remove and discard orange halves, carve bird, and serve.
Nutritional information
Per 6-ounce serving:
250 calories
8 g fat (1.5 g sat)
0 g carbohydrate
38 g protein
0 g fiber
260 mg sodium
Description
If you’re following the South Beach Diet, be sure to choose the tasty and moist white meat, and don’t forget to remove the skin from your portion before serving.
Prep time: 15 minutes
Cook time: 3 1/2 hours
Serves 8
Ingredients
1 12- to 14-pound turkey
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 small orange, apple, and/or onion, halved
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh thyme leaves
3 tablespoons extra-virgin olive oil
3 tablespoons dry white wine or lower-sodium chicken broth
Instructions
Position rack in the lower third of oven and heat oven to 450°F.
Rinse turkey under cold water and pat dry with paper towels. Sprinkle inside of bird with 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Insert orange, apple, and/or onion halves into cavity of bird. Tuck wings under and tie legs together with kitchen twine. Place turkey on a rack in a roasting pan.
Combine remaining 1/4 teaspoon salt, 1/4 teaspoon pepper, parsley, and thyme in a small bowl. Slide your hand under skin of turkey breast to loosen skin. Rub turkey breast under skin with 1 tablespoon of the oil. Spread herb mixture over breast and press skin back down on top.
Transfer turkey to oven and roast for 30 minutes. Remove from oven, and baste with 1 tablespoon of the remaining oil and 1 tablespoon of the wine. Reduce oven temperature to 350°F and roast for 30 minutes more; baste with remaining 1 tablespoon oil and remaining 2 tablespoons wine.
Continue to roast, basting every 30 minutes with accumulated pan juices, until a meat thermometer reads 180°F when inserted into the thickest part of the thigh, 1 1/2 to 2 hours more. Remove turkey from oven, cover loosely with foil, and allow bird to rest for 20 minutes before carving. Remove and discard orange halves, carve bird, and serve.
Nutritional information
Per 6-ounce serving:
250 calories
8 g fat (1.5 g sat)
0 g carbohydrate
38 g protein
0 g fiber
260 mg sodium
Sunday, November 15, 2009
Pumpkin Pie (Phase 2)
Pumpkin Pie (Phase 2)
Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.
Serves 8
Ingredients
6 (9" by 14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)
Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.
Lightly coat 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).
Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium
Description
Redolent with warm spices, this creamy treat is enhanced with a delightfully crispy, light crust that tastes deceivingly buttery, though no butter is used. Whipped topping and chocolate shavings make a gorgeous and irresistible topping, if desired.
Serves 8
Ingredients
6 (9" by 14") sheets whole-wheat phyllo dough, thawed
1/3 cup granular sugar substitute
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon freshly grated nutmeg
1 (15-ounce) can pumpkin puree
4 large egg whites
1 large egg yolk
1 (12-ounce) can 2% evaporated milk
2 tablespoons sugar-free maple syrup
2 teaspoons vanilla extract
Light or fat-free whipped topping (optional)
Bittersweet chocolate for shavings (optional)
Instructions
Position rack in middle of oven and heat oven to 350°F. Stack phyllo sheets on plastic wrap or waxed paper; cover with a barely damp towel to prevent sheets from drying out.
Lightly coat 9" pie plate with cooking spray. Lay 1 phyllo sheet in the pie plate. Coat sheet with cooking spray, making sure to spray edges. Repeat with remaining sheets, rotating each slightly in the pan to form a circle. Fold and crimp edges.
Place a piece of parchment or waxed paper on top of crust. Weigh crust down with pie weights or dried beans and bake until edges are lightly golden, about 10 minutes. While crust is baking, combine sugar substitute, cinnamon, ginger, salt, cloves, and nutmeg in a medium bowl.
In a large bowl, with an electric mixer at medium speed, beat pumpkin puree, egg whites, and egg yolk until well blended. Slowly add milk, maple syrup, and vanilla, beating until blended. Add spice mixture and blend well.
Remove pie weights from crust. Pour filling into crust and bake until tester inserted in the center comes out clean, 45 to 50 minutes. Remove pie from oven and cool at room temperature to set. Just before serving, top each slice of pie with 1 to 2 tablespoons whipped topping and chocolate shavings (if desired).
Nutritional information
Per serving:
130 calories
2.5 g fat (1 g sat)
19 g carbohydrate
7 g protein
2 g fiber
300 mg sodium
Wednesday, November 11, 2009
Barley Risotto With Spinach and Parmesan (Phase 2)
Description
This warm and wonderful dish will help fill you up and boost your fiber intake.
Serves 4—6
Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese
Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.
Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol
Description
This warm and wonderful dish will help fill you up and boost your fiber intake.
Serves 4—6
Ingredients
2 teaspoons extra-virgin olive oil
1 small onion, chopped
3/4 cup barley
1 tablespoon chopped fresh thyme, or 1/2 teaspoon dried thyme
Salt and pepper
4 cups reduced-sodium chicken or vegetable broth, divided
1 package (10 oz) frozen spinach, thawed
1/4 cup grated Parmesan cheese
Instructions
Warm oil in large, heavy nonstick saucepan over medium-low heat. Add onion; cook 4 minutes, stirring. Add barley and thyme; stir to coat. Season with salt and pepper. Add 1 cup of the broth; bring to a simmer. Cook 10 minutes, stirring often.
Stir in remaining 3 cups broth. Cook 30 minutes, stirring occasionally. Add spinach, breaking up chunks with a wooden spoon. Cook 5 to 8 minutes, until warmed through and barley is tender yet chewy. Serve hot, garnished with cheese.
Nutritional information
Per serving:
180 calories
4 g fat (1 g sat)
26 g carbohydrate
11 g protein
661 mg sodium
4 mg cholesterol
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