TipThe high-calorie element of French onion soup is the traditional thick cap of Gruyere cheese. In this version, a very thin slice of Gruyere is melted on top of the soup to give the same taste, with fewer calories. Make sure to get good quality Gruyere and use a cheese planer for a super-thin slice.
Oven-Baked Crispy Chicken Tenders with Coleslaw Cornflakes give oven-"fried" chicken the crunchy crust we like, without the fat of frying, or sauteing. Marinating the chicken for an hour in a b.u.t.termilk marinade, with garlic and herbs, really boosts the flavor. The half-b.u.t.termilk/half low-fat sour cream "mayonnaise" is a slimmer innovation you can bring to lots of other dishes.
SERVES 4.
Calories per serving, chicken with coleslaw: 519 Calories per serving, tartar sauce: 27
For the chicken: 2 cloves garlic, smashed 1/4 teaspoon dried thyme teaspoon dried thyme 1 bay leaf 2 teaspoons salt 1/4 teaspoon red pepper flakes teaspoon red pepper flakes cup nonfat b.u.t.termilk 1 pound chicken tenders (about 12) 1 cups cornflakes, crushed to medium crumbs Nonstick cooking spray
For the tartar sauce: 1 tablespoons low-fat sour cream 1 tablespoon nonfat b.u.t.termilk Juice of lemon 1/4 cup fresh parsley leaves, chopped cup fresh parsley leaves, chopped 1 tablespoon drained nonpareil capers 1 tablespoon chopped sweet gherkin 1 tablespoon water
For the coleslaw: 1 (10 ounce bags) cabbage slaw mix 1 red bell pepper, sliced thin 2 tablespoons thin-sliced red onion 2 tablespoons shredded fresh basil leaves, plus whole leaves, for garnish 2 tablespoons shredded fresh mint, plus whole leaves, for garnish 1 tablespoon low-fat sour cream 1 tablespoon nonfat b.u.t.termilk 1 tablespoon seasoned rice wine vinegar 23 dashes hot pepper sauce 1/8 teaspoon salt teaspoon salt 1/8 teaspoon pepper teaspoon pepper 8 cherry tomatoes, quartered, for garnish
1. PREHEAT PREHEAT the oven to 400 degrees. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Set aside. the oven to 400 degrees. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Set aside.
2. FOR THE CHICKEN: FOR THE CHICKEN: In a medium bowl, combine the garlic, spices, and b.u.t.termilk. Add the chicken and turn in the marinade. Cover and refrigerate 1 hour. In a medium bowl, combine the garlic, spices, and b.u.t.termilk. Add the chicken and turn in the marinade. Cover and refrigerate 1 hour.
3. FOR THE COLESLAW: FOR THE COLESLAW: In a large bowl, combine the cabbage slaw mix, bell pepper, onion, and shredded herbs. In a separate smaller bowl, whisk together the sour cream, b.u.t.termilk, vinegar, hot pepper sauce, salt, and pepper. Pour the dressing over the vegetables and toss to coat. In a large bowl, combine the cabbage slaw mix, bell pepper, onion, and shredded herbs. In a separate smaller bowl, whisk together the sour cream, b.u.t.termilk, vinegar, hot pepper sauce, salt, and pepper. Pour the dressing over the vegetables and toss to coat.
4. FOR THE TARTAR SAUCE: FOR THE TARTAR SAUCE: Whisk together all of the ingredients in a separate small bowl. Whisk together all of the ingredients in a separate small bowl.
5. PLACE PLACE the cornflake crumbs on a plate. Drain the chicken tenders. Pick up a chicken tender with one hand, and turn it in the cornflake coating, using the other hand to gently press additional coating onto the sides. Place on the prepared baking sheet. Continue on in this way to coat all of the chicken pieces, arranging them on the baking sheet in a single layer. Bake at 400 degrees until firm, about 15 minutes. the cornflake crumbs on a plate. Drain the chicken tenders. Pick up a chicken tender with one hand, and turn it in the cornflake coating, using the other hand to gently press additional coating onto the sides. Place on the prepared baking sheet. Continue on in this way to coat all of the chicken pieces, arranging them on the baking sheet in a single layer. Bake at 400 degrees until firm, about 15 minutes.
6. TO SERVE TO SERVE, divide the coleslaw between 4 bowls. Arrange 3 chicken tenders, standing up with wide ends at the bottom and overlapping slightly, at one side of each mound. Drizzle the sauce over the chicken. Garnish bowls with chopped cherry tomatoes, and fresh herbs. divide the coleslaw between 4 bowls. Arrange 3 chicken tenders, standing up with wide ends at the bottom and overlapping slightly, at one side of each mound. Drizzle the sauce over the chicken. Garnish bowls with chopped cherry tomatoes, and fresh herbs.
Chicken Caesar Salad We"ve always loved this cla.s.sic salad, and we love it even more now that it"s been spruced-up so well. Arugula, seared chicken breast, and nutty sunflower seeds, plus the nearly fat-free yogurt and mustard dressing really gives this dinner salad bite. A soft boiled egg is an indulgent touch!
SERVES 2.
Calories per serving: 445
For the salad: 8-ounce chicken breast, skinless A little olive oil to brush onto the chicken 4 thin (melba thin) slices baguette on the diagonal A little olive oil to brush onto the toast before crisping in hot oven medium garlic clove 2 heads baby romaine lettuce 1 soft-boiled, large, free-range egg, at room temperature One handful of arugula and mustard cress 2 tablespoons finely grated Parmesan 1 tablespoon sunflower seeds
For the dressing: 2 tablespoons fat-free Greek yogurt The other garlic clove 1 teaspoon Dijon mustard 1 teaspoon malt vinegar 1 tablespoon olive oil salt and black pepper
1. PREHEAT PREHEAT oven to 350 degrees. oven to 350 degrees.
2. BRUSH BRUSH the chicken with a little olive oil. the chicken with a little olive oil.
3. ON A HOT GRILL PAN ON A HOT GRILL PAN, sear the chicken breast for 4 to 5 minutes before flipping over and doing the same on the other side. sear the chicken breast for 4 to 5 minutes before flipping over and doing the same on the other side.
4. WHILE THE CHICKEN IS SEARING WHILE THE CHICKEN IS SEARING, prepare the baguette toasts. Slice the baguette on the diagonal and place on a baking sheet. Brush on a little olive oil. Toast the bread for about 10 minutes, until crisp. Rub with the garlic clove. prepare the baguette toasts. Slice the baguette on the diagonal and place on a baking sheet. Brush on a little olive oil. Toast the bread for about 10 minutes, until crisp. Rub with the garlic clove.
5. ONCE YOU HAVE STRONG GRILL MARKS ONCE YOU HAVE STRONG GRILL MARKS over the chicken breast on both sides, cover your pan with foil and place into the hot oven on the higher shelf for 15 minutes. over the chicken breast on both sides, cover your pan with foil and place into the hot oven on the higher shelf for 15 minutes.6. MEANWHILE MEANWHILE, wash the lettuce and spin dry. wash the lettuce and spin dry.
7. CAREFULLY DROP CAREFULLY DROP the egg in boiling water for 5 minutes exactly. Empty the boiling water out of the pan and replace it with cold water. Let the egg stand in the cold water while you finish the recipe. the egg in boiling water for 5 minutes exactly. Empty the boiling water out of the pan and replace it with cold water. Let the egg stand in the cold water while you finish the recipe.
8. TO MAKE THE DRESSING TO MAKE THE DRESSING, combine all the ingredients into a small mixing bowl and stir together with a whisk. Taste and season before setting aside. combine all the ingredients into a small mixing bowl and stir together with a whisk. Taste and season before setting aside.
9. PUT PUT the washed and dried salad leaves into a big bowl with the dressing. Toss for a couple of minutes to make sure that all the leaves are coated. Add the shaved/grated Parmesan and arugula. Toss once again. the washed and dried salad leaves into a big bowl with the dressing. Toss for a couple of minutes to make sure that all the leaves are coated. Add the shaved/grated Parmesan and arugula. Toss once again.
10. REMOVE REMOVE the chicken from the oven and let it cool down enough to handle before slicing on the diagonal. the chicken from the oven and let it cool down enough to handle before slicing on the diagonal.
11. PLATE UP THE SALAD PLATE UP THE SALAD, making sure that the chicken is evenly distributed. making sure that the chicken is evenly distributed.
12. TUCK TUCK the crispy baguette toasts on the side of the salad and add half a soft-boiled egg. Finally grind over some black pepper, scatter the sunflower seeds, and serve. the crispy baguette toasts on the side of the salad and add half a soft-boiled egg. Finally grind over some black pepper, scatter the sunflower seeds, and serve.
Spinach and Mushroom Veggie Lasagna This indulgent three-layer vegetable lasagna redefines delicious. We added sauteed mushrooms in place of the ground beef, and cut calories by removing half the mozzarella cheese, but keeping it where you"ll taste it most-as a gooey top layer. Plus, we"ve added plenty of fresh basil, oregano, and thyme, adding vivid flavor without the fat.
MAKES 12 SERVINGS.
Calories per serving: 337
2 tablespoons olive oil 1 pounds cremini and/or shiitake mushrooms, sliced 1 teaspoon dried thyme Kosher salt 1 15-ounce container part-skim ricotta 3/4 cup skim milk cup skim milk 2 eggs, lightly beaten 3 cups shredded, part-skim mozzarella cheese, divided evenly 3/4 cup grated Parmesan cheese cup grated Parmesan cheese 1 10-ounce box frozen chopped spinach, defrosted and drained 1/3 cup chopped fresh basil, plus more to garnish cup chopped fresh basil, plus more to garnish 1 teaspoon dried oregano Freshly ground black pepper 5 cups tomato sauce 12 sheets no-cook lasagna noodles Nonstick cooking spray
1. PREHEAT PREHEAT the oven to 375 degrees. the oven to 375 degrees.
2. HEAT HEAT the olive oil in a large skillet over medium-high heat. Add the mushrooms and thyme and season with salt. Cook until softened, about 10 to 12 minutes. the olive oil in a large skillet over medium-high heat. Add the mushrooms and thyme and season with salt. Cook until softened, about 10 to 12 minutes.