3. REMOVE REMOVE the mushrooms from the oven, sprinkle with the mushrooms from the oven, sprinkle with 1 1/4 teaspoon salt and teaspoon salt and 1 1/4 teaspoon pepper. Sprinkle 1 tablespoon cheese into the cavity of each of the mushroom caps. Return to the broiler and broil until cheese melts, about 1 minute. Spread teaspoon pepper. Sprinkle 1 tablespoon cheese into the cavity of each of the mushroom caps. Return to the broiler and broil until cheese melts, about 1 minute. Spread 1 1/4 cup breadcrumb mixture over the cheese in each of the mushroom caps, and broil until toasted and golden brown, about 2 minutes. Serve immediately. cup breadcrumb mixture over the cheese in each of the mushroom caps, and broil until toasted and golden brown, about 2 minutes. Serve immediately.
Marinated Lamb Kebabs with Yogurt Sauce Lamb gets the royal Mediterranean treatment in these juicy kebabs redolent with smoky spices and spiked with lemon, pine nuts, and dried apricot. Crunchy slaw and a garlicky yogurt sauce are the finishing touches to this riot of low-fat flavor.
SERVES 4.
Calories per serving: 369 Calories per serving, pita: 85
For the lamb: 1 large garlic clove 1/4 teaspoon salt teaspoon salt 1 teaspoon ground c.u.min 1 teaspoon ground coriander 1 teaspoon ground turmeric teaspoon paprika 1/4 cup mixed pine nuts, pistachios and chopped dried apricots cup mixed pine nuts, pistachios and chopped dried apricots 2 teaspoons lemon juice 1 tablespoon olive oil teaspoon honey 2 tablespoons tomato paste 3/4 pound one-inch cubed leg of lamb (trimmed of all visible fat) pound one-inch cubed leg of lamb (trimmed of all visible fat)
For the salad: 1 cup iceberg lettuce, shredded 1 cup purple cabbage 4 tomatoes, sliced thinly
For the dressing: 4 heaping tablespoons low-fat Greek yogurt 2 heaping tablespoons mayonnaise 1 clove garlic, minced
Optional: 2 whole wheat pitas, sliced in half
1. COMPLETELY COVER COMPLETELY COVER and soak eight bamboo skewers in cold water. and soak eight bamboo skewers in cold water.
2. GRIND GRIND the garlic and salt in a food processor. Once the mixture has turned to paste, add the ground c.u.min, coriander, turmeric, paprika, pine nuts, pistachios, and dried apricots, and grind again to mix thoroughly. the garlic and salt in a food processor. Once the mixture has turned to paste, add the ground c.u.min, coriander, turmeric, paprika, pine nuts, pistachios, and dried apricots, and grind again to mix thoroughly.
3. ADD ADD the mixture into a medium-sized bowl and combine with the lemon juice, olive oil, honey, and tomato paste. the mixture into a medium-sized bowl and combine with the lemon juice, olive oil, honey, and tomato paste.
4. ADD ADD the cubed lamb to the paste and coat the meat completely. Cover with plastic wrap and marinate 20 minutes to two hours. While the meat is marinating, make the salad and the dressing. the cubed lamb to the paste and coat the meat completely. Cover with plastic wrap and marinate 20 minutes to two hours. While the meat is marinating, make the salad and the dressing.
5. FOR THE SALAD FOR THE SALAD, toss together the shredded cabbage and lettuce. toss together the shredded cabbage and lettuce.
6. FOR THE DRESSING FOR THE DRESSING, mix together the yogurt, mayonnaise, and minced garlic. mix together the yogurt, mayonnaise, and minced garlic.
7. DR AIN DR AIN the bamboo skewers and pat dry. Thread four pieces of lamb onto each bamboo stick. the bamboo skewers and pat dry. Thread four pieces of lamb onto each bamboo stick.
8. HEAT HEAT grill pan so that it is hot, but not smoking. Cook the meat for 4 minutes on each of its 4 sides, turning them carefully. Once the meat is all cooked, remove and allow it to rest for 5 minutes under aluminum foil. grill pan so that it is hot, but not smoking. Cook the meat for 4 minutes on each of its 4 sides, turning them carefully. Once the meat is all cooked, remove and allow it to rest for 5 minutes under aluminum foil.
9. WHILE THE MEAT IS RESTING WHILE THE MEAT IS RESTING, place the pita bread in the toaster for a minute to puff the pita without toasting it. Once puffed up, cut along one side with a pair of scissors and open the hot pita pocket up. Repeat this step with the remaining pitas. place the pita bread in the toaster for a minute to puff the pita without toasting it. Once puffed up, cut along one side with a pair of scissors and open the hot pita pocket up. Repeat this step with the remaining pitas.
10. SPREAD SPREAD a couple of tablespoons of the yogurt dressing into each of the pitas. Add the cooked meat from one or two skewers by easing it off the sticks with a fork. Add a handful of salad and a few tomato slices. a couple of tablespoons of the yogurt dressing into each of the pitas. Add the cooked meat from one or two skewers by easing it off the sticks with a fork. Add a handful of salad and a few tomato slices.
Tips 1. The longer you leave the lamb to marinate, the more flavorful it will be. The longer you leave the lamb to marinate, the more flavorful it will be.
2. It is important that your grill pan is not so hot that you burn the honey and the garlic in the marinade but hot enough to create grill marks. It is important that your grill pan is not so hot that you burn the honey and the garlic in the marinade but hot enough to create grill marks.
3. You can leave out the pita and eat the lamb kebabs straight from the sticks. In this case, toss the salad in the dressing to coat and serve alongside the kebabs. You can leave out the pita and eat the lamb kebabs straight from the sticks. In this case, toss the salad in the dressing to coat and serve alongside the kebabs.
Buffalo Chicken Salad Chicken tenders baked in a crunchy crust peel away most of the fat and mess of actually deep frying buffalo wings. The super fattening melted b.u.t.ter sauce of the original is gone too, and we"ve swapped the full-fat dressing for low-or no-fat b.u.t.termilk and yogurt sprinkled with tasty blue cheese.
SERVES 4.
Calories per serving: 480
2 tablespoons hot sauce (preferably Frank"s) 1 teaspoon apple cider vinegar 1 teaspoon dark brown sugar 1/4 teaspoon salt teaspoon salt 1 pound chicken tenders cup whole wheat breadcrumbs or Panko 1 teaspoon vegetable oil 1 ounce crumbled blue cheese (about 1 1/4 cup) cup) 1/4 cup plain nonfat yogurt cup plain nonfat yogurt 2 tablespoons nonfat or low-fat b.u.t.termilk 1/4 teaspoon black pepper. teaspoon black pepper.
1 head romaine lettuce, chopped 6 celery stalks, thinly sliced
1. PREHEAT PREHEAT the oven to 400 degrees. Whisk together the hot sauce, vinegar, sugar, and salt in a shallow dish until well blended. Add the chicken and turn to coat. Marinate for 10 minutes at room temperature. the oven to 400 degrees. Whisk together the hot sauce, vinegar, sugar, and salt in a shallow dish until well blended. Add the chicken and turn to coat. Marinate for 10 minutes at room temperature.
2. PUT PUT the breadcrumbs and oil in a shallow dish and toss to combine. Dredge each chicken tender in the breadcrumbs, completely coating both sides. Transfer to the rack of a broiler pan or to a metal rack fitted over a rimmed baking sheet. Bake, turning once, until chicken is cooked through and crust is golden brown, about 12 minutes. the breadcrumbs and oil in a shallow dish and toss to combine. Dredge each chicken tender in the breadcrumbs, completely coating both sides. Transfer to the rack of a broiler pan or to a metal rack fitted over a rimmed baking sheet. Bake, turning once, until chicken is cooked through and crust is golden brown, about 12 minutes.
3. WHILE THE CHICKEN IS BAKING WHILE THE CHICKEN IS BAKING, stir together the cheese, yogurt, b.u.t.termilk, and pepper. Toss with the lettuce and celery until well coated. Divide the dressed greens and chicken tenders among 4 serving plates and serve immediately. stir together the cheese, yogurt, b.u.t.termilk, and pepper. Toss with the lettuce and celery until well coated. Divide the dressed greens and chicken tenders among 4 serving plates and serve immediately.
Tuna Salad Rolls with Edamame In some parts of the country, Boston lettuce is known as "b.u.t.ter lettuce" and it"s pretty obvious why in these light and naturally sweet tuna salad rolls. We love everything about them: putting them together, dipping them in the tangy ginger soy, and tasting all the clean flavors-in one crunchy bite.
SERVES 2.
Calories per serving, tuna rolls: 269 Calories per serving, cuc.u.mber salad: 38 Calories per serving, dipping sauce: 30 Calories per serving, edamame: 97
For the marinated cuc.u.mber salad: 1 cuc.u.mber, peeled, and sliced thin 1/4 cup rice wine vinegar cup rice wine vinegar 1/4 teaspoon salt teaspoon salt 1 teaspoon sugar 1 teaspoon sesame seeds, toasted in a dry skillet over low heat until fragrant, 3 to 5 minutes
For the dipping sauce: 1/4 cup rice wine vinegar cup rice wine vinegar 2 tablespoons low-sodium soy sauce 1 teaspoon toasted sesame oil 1 rounded teaspoon slivered fresh ginger
For the edamame: 3 cups frozen edamame in the sh.e.l.l 1 teaspoons salt, for water teaspoon kosher salt, to taste
For a.s.sembly: 7 ounces water-packed albacore tuna, drained 1 tablespoon olive oil Salt, to taste Pepper, to taste 4 leaves Boston lettuce, bottom ( inch) core removed 2 small bunches cilantro 2 small bunches mint 2 red bell peppers, stemmed, seeded, cored, and cut into thin strips 2 cups broccoli sprouts 8 scallions, trimmed and cut into 3-inch sections, thick ends split in half lengthwise
1. FOR THE CUc.u.mBERS FOR THE CUc.u.mBERS, toss the cuc.u.mber with the vinegar and salt in a bowl; set aside while you prepare the rest of the recipe. Just before serving, stir in the sugar and sesame seeds. toss the cuc.u.mber with the vinegar and salt in a bowl; set aside while you prepare the rest of the recipe. Just before serving, stir in the sugar and sesame seeds.
2. FOR THE DIPPING SAUCE FOR THE DIPPING SAUCE, stir together the ingredients in a small bowl; set aside. stir together the ingredients in a small bowl; set aside.