Healthy TipsHere"s a quick and easy way to separate a mango from its skin. Using a paring knife, make a cut through the mango, sliding the knife next to the pit and along one side of the mango. Repeat on the other side of the pit, which will leave you with two large pieces. Working with one piece at a time, make crosshatch cuts through the fruit just to the peel, but not through it. Bend the peel back and carefully slide the knife between the peel and the fruit to remove the meat from the peel. Cut up any large pieces and discard the skin.
CHICKEN AND MUSHROOM "RISOTTO"
I adore risotto. It is as much fun to make and serve as it is to eat. I have spent most of my career learning how to perfect it-and much of my life eating it. There are few foods that make people moan as much as a beautifully prepared risotto does. (Remember Seinfeld Seinfeld?) Two things make it so delicious: the starch that is released from the rice during the slow and careful cooking process, and the b.u.t.ter and cheese we add to it. Unfortunately, for a few pleasurable moments on the lips, it"s a terror for the hips, thanks to the fat and carb content. This rice-less risotto uses something called TVP, or textured vegetable protein. It"s a high-fiber, high-protein soy product. It"s great both raw and cooked, and it has far fewer carbs than white rice. Serves 4 Serves 4
1 cup sliced scallions (white and green parts) 4 garlic cloves, minced 12 ounces cremini mushrooms, sliced 1 cups 2% milk 1 cup low-fat, low-sodium chicken broth Salt cup textured vegetable protein (TVP) 1 tablespoon cornstarch cup grated Parmigiano-Reggiano cheese Shredded skinless breast meat from 1 warm rotisserie or roast chicken Freshly ground black pepper 1. In a large saucepan, combine the scallions, garlic, mushrooms, 1 cup of the milk, and the chicken broth. Bring to a boil over high heat. Season lightly with salt. Stir in the textured vegetable protein. Cover, and reduce the heat to medium-low. Simmer the "risotto" until the textured vegetable protein is tender and most of the liquid has been absorbed, about 12 minutes. In a large saucepan, combine the scallions, garlic, mushrooms, 1 cup of the milk, and the chicken broth. Bring to a boil over high heat. Season lightly with salt. Stir in the textured vegetable protein. Cover, and reduce the heat to medium-low. Simmer the "risotto" until the textured vegetable protein is tender and most of the liquid has been absorbed, about 12 minutes.
2. Meanwhile, whisk the remaining cup milk into the cornstarch in a small bowl. Meanwhile, whisk the remaining cup milk into the cornstarch in a small bowl.
3. Pour the milk mixture into the saucepan, and raise the heat to high. Bring the mixture to a vigorous boil, stirring constantly with a wooden spoon. When it has thickened (after about 1 minute), stir in the cheese and chicken. Continue to cook until the chicken is hot. Season with salt and pepper to taste, if desired, and serve immediately. Pour the milk mixture into the saucepan, and raise the heat to high. Bring the mixture to a vigorous boil, stirring constantly with a wooden spoon. When it has thickened (after about 1 minute), stir in the cheese and chicken. Continue to cook until the chicken is hot. Season with salt and pepper to taste, if desired, and serve immediately.
FLASH-FRIED FINGER-LICKIN" CHICKEN Flash frying is a high-heat deep-frying technique used to rapidly brown small pieces of quick-cooking food such as tiny calamari or small shrimp to avoid overcooking them before the crust browns. Flash flying requires an oil temperature of at least 400F-which means you have to use an oil with a high smoke point, like grapeseed oil. By poaching the chicken first and then flash frying it, I was able to eliminate 20 grams of fat and at least 250 calories from traditional fried chicken. Because the chicken is already cooked, it only has to spend enough time in the hot oil to brown the crust, which means it absorbs less oil. Serves 4 Serves 4
3 cups low-fat, low-sodium chicken broth Salt 4 skinless, bone-in chicken thighs 2 quarts grapeseed oil 1 cups whole wheat flour 1 tablespoon sweet paprika 1 teaspoons celery salt 1 tablespoon freshly ground black pepper 1 teaspoon salt teaspoon cayenne pepper 2 cups low-fat b.u.t.termilk 1. Heat the chicken broth in a medium saucepot over high heat, seasoning it generously with salt. Add the chicken thighs to the pan and bring the broth to a simmer. Cover, and reduce the heat to low. Simmer gently until the chicken is tender, about 40 minutes. Remove the thighs from the liquid, pat them dry, and set them aside on a platter; cover it with foil to keep them warm. Heat the chicken broth in a medium saucepot over high heat, seasoning it generously with salt. Add the chicken thighs to the pan and bring the broth to a simmer. Cover, and reduce the heat to low. Simmer gently until the chicken is tender, about 40 minutes. Remove the thighs from the liquid, pat them dry, and set them aside on a platter; cover it with foil to keep them warm.
2. While the chicken is cooking, pour the grapeseed oil into a large pot with high sides, and bring it to 400F over high heat. Set a wire rack in a rimmed baking sheet or over several layers of paper towels (for draining the chicken). In a shallow dish, combine the flour with the paprika, celery salt, black pepper, 1 teaspoon salt, and the cayenne. Use a whisk to thoroughly combine the ingredients. While the chicken is cooking, pour the grapeseed oil into a large pot with high sides, and bring it to 400F over high heat. Set a wire rack in a rimmed baking sheet or over several layers of paper towels (for draining the chicken). In a shallow dish, combine the flour with the paprika, celery salt, black pepper, 1 teaspoon salt, and the cayenne. Use a whisk to thoroughly combine the ingredients.
3. Combine the warm chicken thighs with the b.u.t.termilk in a large bowl, coating them completely. Dredge the thighs in the seasoned flour. Then dip the thighs in the b.u.t.termilk and dredge them in the seasoned flour once more, to double-coat the chicken. Shake off any excess flour. Combine the warm chicken thighs with the b.u.t.termilk in a large bowl, coating them completely. Dredge the thighs in the seasoned flour. Then dip the thighs in the b.u.t.termilk and dredge them in the seasoned flour once more, to double-coat the chicken. Shake off any excess flour.
4. Fry the chicken, 2 pieces at a time, in the hot oil until deep golden brown, 30 seconds to 1 minute. Drain on the wire rack, and serve immediately. Fry the chicken, 2 pieces at a time, in the hot oil until deep golden brown, 30 seconds to 1 minute. Drain on the wire rack, and serve immediately.
CREAMY CHICKEN POT PIE.
Comfort food like chicken pot pie may lift your spirits, but it will weigh your body down. I know-there are few things more satisfying than biting through a super-flaky, b.u.t.tery crust into a creamy, savory filling of chicken and vegetables. Pie dough is essentially flour used as a vehicle for fat. The filling can also be a fat land mine if you"re not careful. Eat this. It will make you feel good in every way. Serves 4 Serves 4
One 8-ounce package sliced b.u.t.ton mushrooms One 10.75-ounce can condensed low-fat cream of chicken soup, such as Campbell"s Healthy Request cup water 1 teaspoons fresh thyme leaves 2 cups frozen mixed vegetables 2 cups shredded skinless chicken breast meat from a rotisserie or roast chicken cup jarred c.o.c.ktail onions, roughly chopped Freshly ground black pepper cup plus 2 tablespoons Bisquick Heart Smart baking mix cup skim milk 2 tablespoons egg subst.i.tute 1. Preheat the oven to 450F. Preheat the oven to 450F.
2. Combine the mushrooms, soup, water, and thyme in a medium saucepan, and bring to a boil over high heat. Cover, and reduce the heat to low. Simmer until the mushrooms are almost tender, about 5 minutes. Combine the mushrooms, soup, water, and thyme in a medium saucepan, and bring to a boil over high heat. Cover, and reduce the heat to low. Simmer until the mushrooms are almost tender, about 5 minutes.
3. Add the frozen vegetables, chicken, and onions to the saucepan. Season with pepper to taste. Pour the chicken mixture into an 88-inch gla.s.s baking dish. Add the frozen vegetables, chicken, and onions to the saucepan. Season with pepper to taste. Pour the chicken mixture into an 88-inch gla.s.s baking dish.
4. In a medium bowl, combine the baking mix, milk, and egg subst.i.tute. Stir to thoroughly combine. Use an offset spatula to spread the dough over the top of the chicken mixture, covering it evenly. In a medium bowl, combine the baking mix, milk, and egg subst.i.tute. Stir to thoroughly combine. Use an offset spatula to spread the dough over the top of the chicken mixture, covering it evenly.
5. Place the baking dish on a baking sheet, and bake until the crust is golden brown and the filling is hot and bubbly, 20 to 25 minutes. Serve hot. Place the baking dish on a baking sheet, and bake until the crust is golden brown and the filling is hot and bubbly, 20 to 25 minutes. Serve hot.
CHICKEN PICCATA.
This is one of those Italian-American cla.s.sics-a dish that looks and tastes as though it was born in the Old Country but that was really born in the United States. Capers are used liberally in Sicilian cooking, and a lemon-caper sauce lives up to its name, piccata piccata, which some say means "piquant." Other translations say piccata piccata means to add fat-which might be where all of the b.u.t.ter in the original sauce comes in. This recipe calls for just a dab of b.u.t.ter for flavor in the tangy, tart sauce. means to add fat-which might be where all of the b.u.t.ter in the original sauce comes in. This recipe calls for just a dab of b.u.t.ter for flavor in the tangy, tart sauce. Serves 4 Serves 4
4 skinless, boneless chicken b.r.e.a.s.t.s (4 ounces each), pounded thin Salt and freshly ground black pepper cup plus 2 tablespoons whole-wheat flour 1 cup egg subst.i.tute 2 tablespoons unsalted b.u.t.ter 4 garlic cloves, minced cup fresh lemon juice cup water 3 tablespoons drained capers cup chopped fresh flat-leaf parsley 1. Heat 2 large nonstick saute pans over medium heat. Heat 2 large nonstick saute pans over medium heat.
2. While pans are heating, season the chicken with salt and pepper to taste. Put the cup flour in one shallow dish and the egg subst.i.tute in another shallow dish. Dredge the chicken in the flour, then in the egg subst.i.tute, to coat completely. While pans are heating, season the chicken with salt and pepper to taste. Put the cup flour in one shallow dish and the egg subst.i.tute in another shallow dish. Dredge the chicken in the flour, then in the egg subst.i.tute, to coat completely.
3. When pans are hot, add tablespoon of the b.u.t.ter to each pan. Allow the b.u.t.ter to melt completely and brown slightly. Then add 2 coated chicken b.r.e.a.s.t.s to each pan. Saute the chicken until it is golden brown and just cooked through, about 2 minutes per side. Transfer the chicken to a serving platter, and tent it with foil to keep the chicken warm. When pans are hot, add tablespoon of the b.u.t.ter to each pan. Allow the b.u.t.ter to melt completely and brown slightly. Then add 2 coated chicken b.r.e.a.s.t.s to each pan. Saute the chicken until it is golden brown and just cooked through, about 2 minutes per side. Transfer the chicken to a serving platter, and tent it with foil to keep the chicken warm.
4. Raise the heat under one of the saute pans to high. Add the remaining 1 tablespoon b.u.t.ter to the pan and allow it to melt. Add garlic and sweat for one minute. Whisk the remaining 2 tablespoons flour into the b.u.t.ter. Whisk in the lemon juice and the water; bring to a boil. Reduce the heat to low and continue to cook the sauce, whisking constantly, until it has thickened, about 2 minutes. Stir in the capers and parsley. Season with salt and pepper to taste, if desired. Spoon the sauce over the chicken, and serve. Raise the heat under one of the saute pans to high. Add the remaining 1 tablespoon b.u.t.ter to the pan and allow it to melt. Add garlic and sweat for one minute. Whisk the remaining 2 tablespoons flour into the b.u.t.ter. Whisk in the lemon juice and the water; bring to a boil. Reduce the heat to low and continue to cook the sauce, whisking constantly, until it has thickened, about 2 minutes. Stir in the capers and parsley. Season with salt and pepper to taste, if desired. Spoon the sauce over the chicken, and serve.
JAMAICAN JERK CHICKEN WITH CAULIFLOWER AND ASPARAGUS.
Jerk is a style of cooking native to the island of Jamaica that transforms ordinary chicken into a flavorful, highly aromatic eating experience. Meats are dry-rubbed with a spice mixture called jerk seasoning, then grilled. This seasoning relies princ.i.p.ally on two elements: allspice and Scotch bonnet peppers (among the hottest peppers on earth). Typically, whole pieces of bone-in, skin-on chicken are barbecued over wood-usually over the wood of the allspice tree. The skin is omitted here-and with that goes about 80 calories per portion. Serves 4 Serves 4
cup jerk marinade, such as Lawry"s Caribbean Jerk 2 tablespoons Jamaican jerk seasoning, such as Johnny"s Jamaica Me Crazy 1 pound boneless, skinless chicken b.r.e.a.s.t.s, trimmed of fat Salt and freshly ground black pepper Nonstick cooking spray 4 scallions (white and green parts), sliced thin on the diagonal bunch asparagus, trimmed and cut on the diagonal into 1-inch pieces (2 cups) 2 cups cauliflower florets (from medium head cauliflower) cup chopped fresh cilantro 1. In a resealable plastic freezer bag, combine the marinade and 1 tablespoon of the jerk seasoning. Add the chicken to the bag, moving it around to coat it completely. Seal the bag and marinate the chicken for at least 30 minutes at room temperature or overnight in the refrigerator. In a resealable plastic freezer bag, combine the marinade and 1 tablespoon of the jerk seasoning. Add the chicken to the bag, moving it around to coat it completely. Seal the bag and marinate the chicken for at least 30 minutes at room temperature or overnight in the refrigerator.
2. Preheat a grill or grill pan over high heat. Preheat a grill or grill pan over high heat.
3. Remove the chicken from the marinade, reserving the marinade. Season the chicken with salt and pepper. Grill the chicken until it is charred and just cooked through, about 4 minutes per side. Transfer the chicken to a platter; cover it with foil to keep the chicken warm. Remove the chicken from the marinade, reserving the marinade. Season the chicken with salt and pepper. Grill the chicken until it is charred and just cooked through, about 4 minutes per side. Transfer the chicken to a platter; cover it with foil to keep the chicken warm.
4. While the chicken is cooking, heat a large cast-iron skillet over medium-high heat. When the skillet is hot, spray it with cooking spray, and add the scallions, asparagus, and cauliflower. Season the vegetables with salt to taste. Cover, and saute for 2 minutes, shaking the skillet occasionally. While the chicken is cooking, heat a large cast-iron skillet over medium-high heat. When the skillet is hot, spray it with cooking spray, and add the scallions, asparagus, and cauliflower. Season the vegetables with salt to taste. Cover, and saute for 2 minutes, shaking the skillet occasionally.
5. Add the reserved marinade to the vegetables. Cover, and cook, stirring occasionally, until the vegetables are tender, about 7 minutes. Add the reserved marinade to the vegetables. Cover, and cook, stirring occasionally, until the vegetables are tender, about 7 minutes.
6. Stir the cilantro into the vegetables. Shred the chicken, and serve it on a bed of the vegetables. Stir the cilantro into the vegetables. Shred the chicken, and serve it on a bed of the vegetables.
(ALMOST) GENERAL TSO"S CHICKEN Sweet and spicy General Tso"s Chicken was likely invented in the kitchens of Chinese restaurants in New York City (its first known mention was in the New York Times New York Times in 1977). Some say it"s similar to a cla.s.sic Hunanese dish the general is said to have loved-a dish that is more sour than sweet. It"s usually made with battered and deep-fried chicken thighs bathed in a glossy sauce flavored with ginger, garlic, soy sauce, chiles-and lots of sugar. This chicken breast version is breaded and baked until crisp, then tossed with a reasonable version of Tso"s sauce that is low in fat and contains no sugar but is still sweet. in 1977). Some say it"s similar to a cla.s.sic Hunanese dish the general is said to have loved-a dish that is more sour than sweet. It"s usually made with battered and deep-fried chicken thighs bathed in a glossy sauce flavored with ginger, garlic, soy sauce, chiles-and lots of sugar. This chicken breast version is breaded and baked until crisp, then tossed with a reasonable version of Tso"s sauce that is low in fat and contains no sugar but is still sweet. Serves 4 Serves 4
1 cup whole-wheat flour 2 cups whole-wheat panko breadcrumbs, such as Ian"s All-Natural 4 large egg whites 12 ounces boneless, skinless chicken b.r.e.a.s.t.s, cut into 1-inch cubes 4 cups broccoli florets cup Rockin" Asian Stir-Fry Sauce Asian Stir-Fry Sauce or store-bought low-calorie, low-fat Asian sauce or store-bought low-calorie, low-fat Asian sauce 3 packets (10 g) Truvia, or 3 packets (3 g) Splenda 3 tablespoons rice vinegar 2 teaspoons chili garlic sauce 2 tablespoons sesame seeds, toasted 1. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet, and set it aside. Preheat the oven to 450F. Place a wire rack on a foil-lined baking sheet, and set it aside.
2. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. Working in batches, dredge the chicken in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat completely. Then add the chicken, a few pieces at a time, to the panko and toss to coat completely. Put the flour in a shallow dish. Put the panko in another shallow dish. In a medium bowl, whip the egg whites with a whisk until they are extremely foamy but not quite holding peaks. Working in batches, dredge the chicken in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat completely. Then add the chicken, a few pieces at a time, to the panko and toss to coat completely.
3. Spread the chicken out on the wire rack. Bake until the breading is golden and crispy and the chicken is cooked through, about 10 minutes. Spread the chicken out on the wire rack. Bake until the breading is golden and crispy and the chicken is cooked through, about 10 minutes.
4. Meanwhile, place the broccoli florets in a microwave-safe dish, and cover it with plastic wrap. Cook on high until tender, about 4 minutes. Keep the broccoli covered until ready to serve. Meanwhile, place the broccoli florets in a microwave-safe dish, and cover it with plastic wrap. Cook on high until tender, about 4 minutes. Keep the broccoli covered until ready to serve.
5. In a large bowl, combine the Rockin" Asian Stir-Fry Sauce, Truvia, rice vinegar, and chili garlic sauce. Add the cooked chicken to the bowl, and toss gently until the chicken is evenly coated with the sauce. In a large bowl, combine the Rockin" Asian Stir-Fry Sauce, Truvia, rice vinegar, and chili garlic sauce. Add the cooked chicken to the bowl, and toss gently until the chicken is evenly coated with the sauce.
6. Sprinkle the sesame seeds over the chicken, and serve with the steamed broccoli. Sprinkle the sesame seeds over the chicken, and serve with the steamed broccoli.
CHICKEN CACCIATORE.
Many cooks overload Italian-American-style red sauce with olive oil. While it is a healthy fat, it"s still a fat. At 120 calories per tablespoon, that"s a lot of leeway in the hands of a liberal cook. In this version, the olive oil has been reduced to tablespoon for all 4 portions and it still tastes great. If you use chicken thighs, you"ll end up with a little more cholesterol but a lot more flavor. (If your diet requires very small amounts of cholesterol, use boneless, skinless chicken breast instead of the chicken thighs, and simmer them for only 10 to 12 minutes to prevent their drying out. Serves 4 Serves 4
4 boneless, skinless chicken thighs (about 4 ounces each) Salt and freshly ground black pepper tablespoon extra-virgin olive oil One 8-ounce package sliced b.u.t.ton mushrooms 1 large green bell pepper, seeded and cut into large dice cup dry red wine 1 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce cup fresh basil, roughly chopped 1. Heat a Dutch oven over medium heat. Season the chicken with salt and pepper to taste. When the pot is hot, add the olive oil. Add the chicken and sear it on both sides until it is golden brown, about 4 minutes. Transfer the chicken to a plate and set it aside. Heat a Dutch oven over medium heat. Season the chicken with salt and pepper to taste. When the pot is hot, add the olive oil. Add the chicken and sear it on both sides until it is golden brown, about 4 minutes. Transfer the chicken to a plate and set it aside.
2. Add the mushrooms and bell peppers to the Dutch oven. Season the vegetables with salt and pepper, and cook until they have softened a little bit, about 8 minutes. Add the mushrooms and bell peppers to the Dutch oven. Season the vegetables with salt and pepper, and cook until they have softened a little bit, about 8 minutes.
3. Add the wine and cook until it has reduced by half. Add the marinara sauce and the basil, and bring the sauce to a simmer. Add the browned chicken, pushing each piece down in order to submerge it as much as possible in the sauce. Cover the pot and bring the stew to a simmer. Then reduce the heat to medium-low and simmer, covered, until the chicken is cooked through and tender, about 15 minutes. Season with salt and pepper to taste, if desired, and serve. Add the wine and cook until it has reduced by half. Add the marinara sauce and the basil, and bring the sauce to a simmer. Add the browned chicken, pushing each piece down in order to submerge it as much as possible in the sauce. Cover the pot and bring the stew to a simmer. Then reduce the heat to medium-low and simmer, covered, until the chicken is cooked through and tender, about 15 minutes. Season with salt and pepper to taste, if desired, and serve.
REAL CHICKEN MARSALA.
Cla.s.sic Chicken Marsala calls for Marsala wine (of course), a fortified wine from Sicily, white flour, and b.u.t.ter. In this modified Chicken Marsala, the white flour and the b.u.t.ter had to go, but the rest was retained-especially its namesake. The combination of mushrooms, garlic, herbs, and chicken broth is as delicious as the b.u.t.ter-laden original. Serves 4 Serves 4
4 chicken cutlets (4 ounces each), pounded thin Salt cup plus 1 tablespoons whole-wheat flour cup egg subst.i.tute Nonstick olive oil cooking spray Two 8-ounce packages sliced b.u.t.ton mushrooms 4 garlic cloves, minced cup dry Marsala wine 1 cup low-fat, low-sodium chicken broth cup Greek yogurt Freshly ground black pepper 1. Heat two 12-inch nonstick skillets over medium-low heat. While the pans are heating, season the chicken with salt. Put the cup flour in a shallow dish and the egg subst.i.tute in a separate shallow dish. Dredge the chicken in the flour, then in the egg subst.i.tute, to coat completely. Heat two 12-inch nonstick skillets over medium-low heat. While the pans are heating, season the chicken with salt. Put the cup flour in a shallow dish and the egg subst.i.tute in a separate shallow dish. Dredge the chicken in the flour, then in the egg subst.i.tute, to coat completely.
2. When pans are hot, spray both of them generously with olive oil spray. Add 2 chicken cutlets to each pan. Cook until golden brown on each side, about 4 minutes total. Transfer the cutlets to a serving platter, and cover it lightly with foil to keep them warm. When pans are hot, spray both of them generously with olive oil spray. Add 2 chicken cutlets to each pan. Cook until golden brown on each side, about 4 minutes total. Transfer the cutlets to a serving platter, and cover it lightly with foil to keep them warm.
3. Wipe the pans out with paper towels. Raise the heat to high and return the pans to the stove. Spray both pans with olive oil spray. When the pans are hot, add 1 package of mushrooms to each pan. Cook without stirring for 3 minutes to allow the mushrooms to brown. Wipe the pans out with paper towels. Raise the heat to high and return the pans to the stove. Spray both pans with olive oil spray. When the pans are hot, add 1 package of mushrooms to each pan. Cook without stirring for 3 minutes to allow the mushrooms to brown.
4. When the mushrooms are light golden, combine them in one pan. Add the garlic, and season with salt to taste. Reduce the heat to medium and cook the mushrooms for another minute, or until the garlic is fragrant. When the mushrooms are light golden, combine them in one pan. Add the garlic, and season with salt to taste. Reduce the heat to medium and cook the mushrooms for another minute, or until the garlic is fragrant.
5. Stir the remaining 1 tablespoons flour into the mushrooms. Stir in the wine and chicken broth, and bring the sauce to a simmer. Simmer until it has the consistency of gravy, about 3 minutes. Stir the remaining 1 tablespoons flour into the mushrooms. Stir in the wine and chicken broth, and bring the sauce to a simmer. Simmer until it has the consistency of gravy, about 3 minutes.
6. Remove the pan from the heat. Stir in the yogurt, and season with salt and pepper to taste, if desired. Spoon the mushroom mixture over the chicken, and serve. Remove the pan from the heat. Stir in the yogurt, and season with salt and pepper to taste, if desired. Spoon the mushroom mixture over the chicken, and serve.
GRILLED CHICKEN PARMIGIANO.
Chicken Parm is one of my all-time favorite dishes. It"s as much an American cla.s.sic as a burger and fries or angel food cake. The good news is that Parmigiano-Reggiano cheese is made from skim milk to start with, so there is no need to replace it with "cheese food" or anything else that"s unsuccessfully impersonating the real thing. In this version, thin chicken cutlets are grilled and topped with reduced-fat mozzarella and then sprinkled with breadcrumbs just before finishing the dish for a crispy browned topping. Serves 4 Serves 4
Nonstick olive oil cooking spray 4 boneless, skinless chicken b.r.e.a.s.t.s (4 ounces each), trimmed of all fat, pounded thin Salt and freshly ground black pepper 2 cups Rocco"s How Low Can You Go Low-Fat Marinara Sauce Rocco"s How Low Can You Go Low-Fat Marinara Sauce or store-bought low-fat marinara sauce or store-bought low-fat marinara sauce 1 cup drained canned whole plum tomatoes, roughly chopped 1 cup roughly chopped fresh basil leaves 1 cup shredded reduced-fat mozzarella cheese, such as Weight Watchers 1 ounces (about 6 tablespoons) grated Parmigiano-Reggiano cheese cup whole-wheat panko breadcrumbs, such as Ian"s All-Natural 1. Preheat the oven to 400F. Lightly spray a 913-inch gla.s.s baking dish with olive oil spray, and set it aside. Preheat the oven to 400F. Lightly spray a 913-inch gla.s.s baking dish with olive oil spray, and set it aside.
2. Heat a grill or grill pan over high heat. Season the chicken with salt and pepper to taste. When the grill is hot, spray the chicken lightly with olive oil spray. Grill until just cooked through, about 1 minutes per side. Heat a grill or grill pan over high heat. Season the chicken with salt and pepper to taste. When the grill is hot, spray the chicken lightly with olive oil spray. Grill until just cooked through, about 1 minutes per side.
3. Spread a little less than half of the marinara sauce over the bottom of the prepared baking dish. Lay the grilled chicken b.r.e.a.s.t.s on top of the sauce. Spoon the remaining marinara sauce over the chicken; scatter the chopped tomatoes over the top. Sprinkle with cup of the chopped basil, the mozzarella, and the Parmigiano-Reggiano. Spread a little less than half of the marinara sauce over the bottom of the prepared baking dish. Lay the grilled chicken b.r.e.a.s.t.s on top of the sauce. Spoon the remaining marinara sauce over the chicken; scatter the chopped tomatoes over the top. Sprinkle with cup of the chopped basil, the mozzarella, and the Parmigiano-Reggiano.
4. Bake the chicken until the cheese has melted and is beginning to brown, 10 to 12 minutes. Sprinkle the panko and remaining basil on top, and serve. Bake the chicken until the cheese has melted and is beginning to brown, 10 to 12 minutes. Sprinkle the panko and remaining basil on top, and serve.
ROASTED CHICKEN BURRITOS WITH CORN AND BLACK BEANS.
Although white rice is always included in the fast-food version of this dish, I left it out here. It would have added about 100 calories per serving, and these burritos are really good without it-even better, I think. If you can"t find corn salsa, buy fresh refrigerated salsa and stir in some low-sodium canned corn. Serves 4 Serves 4
Four 9-inch low-carb tortillas, such as La Tortilla Factory 2 cups shredded skinless breast meat from a rotisserie or roast chicken cup canned black beans, rinsed and drained 1 cup corn salsa, such as Salpica Corn and Black Bean Salsa cup chopped fresh cilantro 1 cup shredded romaine lettuce 3 ounces ( cup) 75% reduced-fat cheddar cheese, such as Cabot, shredded cup 2% Greek yogurt 1. Using flameproof tongs, char the tortillas briefly on each side over an open flame, or toast them under a preheated broiler. Keep the tortillas warm by covering them with a kitchen towel. Using flameproof tongs, char the tortillas briefly on each side over an open flame, or toast them under a preheated broiler. Keep the tortillas warm by covering them with a kitchen towel.
2. In a medium microwave-safe bowl, combine the shredded chicken, black beans, and salsa. Cover the bowl with plastic wrap and microwave on high until the mixture is hot throughout, about 3 minutes. Stir in the cilantro. In a medium microwave-safe bowl, combine the shredded chicken, black beans, and salsa. Cover the bowl with plastic wrap and microwave on high until the mixture is hot throughout, about 3 minutes. Stir in the cilantro.
3. Lay the tortillas on a work surface. Spoon one fourth of the chicken mixture over the bottom third of each tortilla. Top the chicken with the lettuce, cheese, and yogurt. Fold the sides of the tortillas in over the filling, and roll the tortillas up tightly to encase the filling. Serve immediately. Lay the tortillas on a work surface. Spoon one fourth of the chicken mixture over the bottom third of each tortilla. Top the chicken with the lettuce, cheese, and yogurt. Fold the sides of the tortillas in over the filling, and roll the tortillas up tightly to encase the filling. Serve immediately.
Healthy TipsAdd all-natural plain Greek yogurt to any sauce (at the end of the cooking time, off the heat, to prevent curdling) to make the sauce richer without adding much fat. Greek yogurt is also an excellent source of protein and calcium.
SUPER-LIGHT MEXICAN CHILI CON CARNE WITH BEANS.
There is much debate over whether chili should have beans in it. Some folks think beans make chili cheap-in the same way, they say that breadcrumbs do to meatloaf. Actually, in both cases, those interloping ingredients contribute substantially to the dish. Breadcrumbs make meatloaf tender, while beans add texture and additional meatiness to chili-and lots of fiber and antioxidants, too. Serves 4 Serves 4
4 garlic cloves, minced 1 medium yellow onion, cut into fine dice 1 green bell pepper, seeded and cut into fine dice One 35-ounce canned whole plum tomatoes, roughly chopped, juices reserved 3 tablespoons chili powder 2 tablespoons ground c.u.min Salt and freshly ground black pepper 12 ounces ground turkey breast One 14-ounce can black beans, drained 1 cup shredded 75% reduced-fat cheddar cheese, such as Cabot 1. In a Dutch oven, combine the garlic, onion, bell pepper, tomatoes and their juices, chili powder, and c.u.min. Bring to a boil over high heat. Season with salt and pepper to taste. Reduce the heat to low, cover, and simmer until the vegetables are tender, about 8 minutes. In a Dutch oven, combine the garlic, onion, bell pepper, tomatoes and their juices, chili powder, and c.u.min. Bring to a boil over high heat. Season with salt and pepper to taste. Reduce the heat to low, cover, and simmer until the vegetables are tender, about 8 minutes.