1 tablespoon honey
1 tablespoon orange juice
1/4 teaspoon hot sauce
1/4 cup raisins
1 (16 oz) package fresh baby carrots
Olive oil flavored cooking spray
1/2 teaspoon salt
1. Preheat oven to 475 degrees.
2. Combine first 4 ingredients in a small bowl.
3. Place carrots in a single layer on a jelly-roll pan; coat carrots with cooking spray, and sprinkle with salt. Bake at 475 for 13 minutes, stirring occasionally. Add honey mixture; toss to coat. Bake an additional minute or until lightly browned and crisp-tender.
Yield: 4 servings
Sunday, January 8, 2012
Orange -Glazed Turkey with Cranberry Rice
1 (8.8 oz) pouch microwaveable cooked brown rice
1/2 cup orange-flavored dried sweetened cranberries
2 tablespoons chopped pecans, toasted
1/8 teaspoon salt
1 1/2 pounds turkey cutlets (about 12 cutlets)
1/4 teaspoon salt, divided
butter-flavored cooking spray
1/3 cup low-sugar orange marmalade
1. Prepare rice in the microwave according to package directions. Place cranberries in a medium bowl. Pour hot rice over cranberries; let stand 1 minute. Stir pecans and 1/8 teaspoon salt into cranberries; cover and keep warm.
2. Sprinkle turkey cutlets evenly with 1/8 teaspoon salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
3. Add cutlets to pan, salted side down. Cook 1 minute; coat cutlets with cooking spray, and sprinkle with remaining 1/8 teaspoon salt. Turn cutlets; cook 1 minute. Transfer turkey to a platter. Turn off heat; add marmalade to hot skillet, and stir 30 seconds. Return turkey and accumulated juices to skillet, turning to coat cutlets.
4. Spoon rice mixture onto serving plates. Top rice with turkey cutlets; spoon sauce over cutlets.
Yield: 4 servings
1/2 cup orange-flavored dried sweetened cranberries
2 tablespoons chopped pecans, toasted
1/8 teaspoon salt
1 1/2 pounds turkey cutlets (about 12 cutlets)
1/4 teaspoon salt, divided
butter-flavored cooking spray
1/3 cup low-sugar orange marmalade
1. Prepare rice in the microwave according to package directions. Place cranberries in a medium bowl. Pour hot rice over cranberries; let stand 1 minute. Stir pecans and 1/8 teaspoon salt into cranberries; cover and keep warm.
2. Sprinkle turkey cutlets evenly with 1/8 teaspoon salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
3. Add cutlets to pan, salted side down. Cook 1 minute; coat cutlets with cooking spray, and sprinkle with remaining 1/8 teaspoon salt. Turn cutlets; cook 1 minute. Transfer turkey to a platter. Turn off heat; add marmalade to hot skillet, and stir 30 seconds. Return turkey and accumulated juices to skillet, turning to coat cutlets.
4. Spoon rice mixture onto serving plates. Top rice with turkey cutlets; spoon sauce over cutlets.
Yield: 4 servings
Fig and Balsamic Chicken
4 (6 oz) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
cooking spray
1/2 cup prechopped red onion
1/4 cup water
2 tablespoons balsamic vinegar
1/3 cup fig preserves
1/4 teaspoon dried Italian seasoning
1/4 teaspoon freshly ground black pepper
1. Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound to 1/2 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4 teaspoon salt.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; saute' 3 minutes. Add chicken to pan; cook 7 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Combine water and vinegar; add to pan, scraping pan to loosen browned bits. Reduce heat to medium; add preserves, next 2 ingredients, and remaining 1/4 teaspoon salt. Cook 1 minute or until preserves melt, stirring constantly. Spoon fig sauce over chicken and serve immediately.
Yield: 4 servings
1/2 teaspoon salt, divided
cooking spray
1/2 cup prechopped red onion
1/4 cup water
2 tablespoons balsamic vinegar
1/3 cup fig preserves
1/4 teaspoon dried Italian seasoning
1/4 teaspoon freshly ground black pepper
1. Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound to 1/2 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with 1/4 teaspoon salt.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion; saute' 3 minutes. Add chicken to pan; cook 7 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Combine water and vinegar; add to pan, scraping pan to loosen browned bits. Reduce heat to medium; add preserves, next 2 ingredients, and remaining 1/4 teaspoon salt. Cook 1 minute or until preserves melt, stirring constantly. Spoon fig sauce over chicken and serve immediately.
Yield: 4 servings
Hamburger Steak with Caramelized Onions
1 pound ground sirloin (or venison)
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried Italian seasoning
cooking spray
1 medium onion, thinly sliced
1/2 cup beef consomme'
1/4 cup balsamic vinegar
3 Idaho potatoes
1 package baby carrots
1. Combine first 4 ingredients in a small bowl. Shape into 4 (1/2 in thick) patties.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add potatoes, carrots and patties; cook patties 3 or 4 minutes on each side or until browned. Transfer patties to a platter, and keep warm.
3. Add onion to pan; coat onion with cooking spray. Saute' over medium-high heat 4 minutes. Return patties to pan. Combine consomme' and vinegar; pour over onion and patties. Bring mixture to a boil; cover, reduce heat, and simmer 5 to 6 minutes or until meat is done.
Yield: 4 servings
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon dried Italian seasoning
cooking spray
1 medium onion, thinly sliced
1/2 cup beef consomme'
1/4 cup balsamic vinegar
3 Idaho potatoes
1 package baby carrots
1. Combine first 4 ingredients in a small bowl. Shape into 4 (1/2 in thick) patties.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add potatoes, carrots and patties; cook patties 3 or 4 minutes on each side or until browned. Transfer patties to a platter, and keep warm.
3. Add onion to pan; coat onion with cooking spray. Saute' over medium-high heat 4 minutes. Return patties to pan. Combine consomme' and vinegar; pour over onion and patties. Bring mixture to a boil; cover, reduce heat, and simmer 5 to 6 minutes or until meat is done.
Yield: 4 servings
Orange Drop Biscuits
1 cup low-fat baking mix (such as Bisquick)
1/3 cup 1% low-fat milk
Cooking spray
1/2 cup powdered sugar
1 teaspoon grated fresh orange rind
2 teaspoons fresh orange juice
1. Preheat oven to 450 degrees.
2. Combine baking mix and milk, stirring just until moist. Drop dough onto a baking sheet lined with parchment paper to form 4 mounds; coat dough with cooking spray. bake at 450 degrees for 9 minutes or until lightly browned.
3. While biscuits bake, combine powdered sugar, rind, and juice. Drizzle orange glaze over warm biscuits. Serve immediately.
Yield: 4 servings
1/3 cup 1% low-fat milk
Cooking spray
1/2 cup powdered sugar
1 teaspoon grated fresh orange rind
2 teaspoons fresh orange juice
1. Preheat oven to 450 degrees.
2. Combine baking mix and milk, stirring just until moist. Drop dough onto a baking sheet lined with parchment paper to form 4 mounds; coat dough with cooking spray. bake at 450 degrees for 9 minutes or until lightly browned.
3. While biscuits bake, combine powdered sugar, rind, and juice. Drizzle orange glaze over warm biscuits. Serve immediately.
Yield: 4 servings
White Beans and Bacon
Cooking spray
2 slices lower-sodium bacon, chopped
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 (15 oz) can no-salt-added cannelloni beans, rinsed and drained
1/4 teaspoon salt
1/4 teaspoon black pepper
1. Heat a large saucepan over medium heat. Coat pan with cooking spray. Add bacon to pan, and cook 3 minutes or until bacon begins to brown, stirring often.
2. Stir in onion and bell pepper; cook 4 minutes or until vegetables are tender, stirring often. Add beans, salt, and black pepper to pan. Cook 2 minutes or just until thoroughly heated.
Yield: 4 servings
2 slices lower-sodium bacon, chopped
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 (15 oz) can no-salt-added cannelloni beans, rinsed and drained
1/4 teaspoon salt
1/4 teaspoon black pepper
1. Heat a large saucepan over medium heat. Coat pan with cooking spray. Add bacon to pan, and cook 3 minutes or until bacon begins to brown, stirring often.
2. Stir in onion and bell pepper; cook 4 minutes or until vegetables are tender, stirring often. Add beans, salt, and black pepper to pan. Cook 2 minutes or just until thoroughly heated.
Yield: 4 servings
Pork Chops with Mustard Cream Sauce
4 boneless center-cut loin pork chops (1/2 inch thinck)
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1/2 cup fat-free, less sodium chicken broth
2/3 cup fat-free half and half
1 tablespoon Dijon mustard
2 teaspoons lemon juice
Chopped fresh parsley
1. Sprinkle both sides of pork with salt and pepper.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork, and cook 4 to 5 minutes on each side or until lightly browned and done. Transfer pork to a serving plate and keep warm.
3. Add broth to pan, scraping pan to loosen browned bits. Stir in half and half, mustard, and lemon juice. Reduce heat and simmer uncovered 6 minutes or until sauce is slightly thick. Spoon sauce over pork; sprinkle with parsley if desired.
Yield: 4 servings
1/2 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1/2 cup fat-free, less sodium chicken broth
2/3 cup fat-free half and half
1 tablespoon Dijon mustard
2 teaspoons lemon juice
Chopped fresh parsley
1. Sprinkle both sides of pork with salt and pepper.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork, and cook 4 to 5 minutes on each side or until lightly browned and done. Transfer pork to a serving plate and keep warm.
3. Add broth to pan, scraping pan to loosen browned bits. Stir in half and half, mustard, and lemon juice. Reduce heat and simmer uncovered 6 minutes or until sauce is slightly thick. Spoon sauce over pork; sprinkle with parsley if desired.
Yield: 4 servings
Spinach-Parmesan Fettuccine
1 9 oz package fresh spinach (or garden) fettuccine
1/3 cup grated fresh Parmesan cheese
2 tablespoons butter
1. Cook fettuccine according to package directions, omitting salt and fat. Drain.
2. Combine cooked pasta, cheese and butter, toss well.
Yield: 7 servings
1/3 cup grated fresh Parmesan cheese
2 tablespoons butter
1. Cook fettuccine according to package directions, omitting salt and fat. Drain.
2. Combine cooked pasta, cheese and butter, toss well.
Yield: 7 servings
Tuscan Chicken
4 skinless, boneless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon dried Italian seasoning
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1 pint grape tomatoes
2 tablespoons balsamic vinegar
1 tablespoon water
1. Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound to 1/2 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt, Italian seasoning and pepper.
2. Heat oil in large nonstick skillet over medium-high heat; add chicken. Cook 3 minutes on each side or until golden. Add tomatoes; cook 4 minutes or until tomato skins pop. Stir in balsamic vinegar and water. Cook 4 minutes or until chicken is done and liquid almost evaporates.
Yield: 4 servings
1/2 teaspoon salt
1/2 teaspoon dried Italian seasoning
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1 pint grape tomatoes
2 tablespoons balsamic vinegar
1 tablespoon water
1. Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound to 1/2 inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt, Italian seasoning and pepper.
2. Heat oil in large nonstick skillet over medium-high heat; add chicken. Cook 3 minutes on each side or until golden. Add tomatoes; cook 4 minutes or until tomato skins pop. Stir in balsamic vinegar and water. Cook 4 minutes or until chicken is done and liquid almost evaporates.
Yield: 4 servings
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