yield: Makes 4 servings
active time: 20 min
total time: 25 min
1 pound skinless boneless chicken thighs
1/2 teaspoon salt
1/4 teaspoon black pepper
3 tablespoons vegetable oil
1 red bell pepper, chopped
4 garlic cloves, finely chopped
1 1/2 tablespoons finely chopped peeled fresh ginger
1/4 teaspoon dried hot red-pepper flakes
3/4 cup reduced-sodium chicken broth
1 1/2 tablespoons soy sauce
1 1/2 teaspoons cornstarch
1 teaspoon sugar
1/2 cup salted roasted whole cashews
Yield: Makes 4 servings
Heat 3 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then cook onions with 1/2 teaspoon salt and 1/4 teaspoon pepper, uncovered, stirring occasionally, until softened and beginning to brown, about 10 minutes. Reduce heat to moderate and continue to cook, stirring occasionally, until tender and golden, about 15 minutes more. Reduce heat to low and continue to cook, stirring occasionally, until very soft and deep golden brown, about 15 minutes more. Remove from heat and cool to warm, about 10 minutes.
Put oven rack in middle position and preheat oven to 475°F.
While onions cool, coat pizza dough with 1 tablespoon oil in a 17- by 12-inch shallow baking pan and stretch and press dough to cover bottom (dough may be resistant to stretching at first, but it will soon relax). Spread onions evenly over dough. Toss mushrooms with 1/4 teaspoon salt, 1/8 teaspoon pepper, and remaining tablespoon oil in a bowl, then spread evenly over onions. Crumble cheese evenly over mushrooms.
Cooks' note: Onions can be cooked 1 day ahead and cooled completely, uncovered, then chilled, covered. Also, reviewers recommend cooking the mushrooms before putting them on the pizza.
Prep: 15 minutes
2 1/2 cups uncooked penne pasta
1 tablespoon extra-virgin olive oil
3 3-ounce cooked chicken sausages, sliced
4 medium tomatoes, cored, peeled and diced (about 3 cups)
2 garlic cloves, pressed
2 tablespoons tomato paste
1/8 teaspoon crushed red pepper
8 pitted kalamata olives, quartered lengthwise
1 tablespoon capers, rinsed
Thinly sliced fresh basil leaves
Chopped flat-leaf fresh parsley
Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, heat oil over medium-high heat.
Add sausages and cook 3 minutes, or until browned.
Add tomatoes, garlic, tomato paste and red pepper. Bring to a simmer, reduce heat, and simmer 3 minutes, or until thickened.
Stir in olives and capers.
Spoon over penne and garnish with basil and parsley.
SERVES 2 -4
1 (16 ounce) can garbanzo beans, drained
1 (14 1/2 ounce) can diced tomatoes
1 large zucchini, cut into cubes
1/2-1 teaspoon cilantro
1 teaspoon cumin
1/2 teaspoon cayenne pepper
1 teaspoon cinnamon
1/2 tablespoon olive oil
1/2-1 cup chicken broth
salt and pepper, to taste
cooked whole grain rice or cooked couscous
Sprinkle chicken thighs with salt and pepper.
Place thighs in pan and brown on each side (2-3 minutes per side).
Add the zucchini, stir and saute, until tender and lightly browned.
Add the garbanzo beans (drained), diced tomatoes, and chicken broth.
Sprinkle all with cumin, cayenne, and cinnamon.
Turn the heat to low, and simmer for 10 to 15 minutes, until the chicken is tender and cooked through.
Season with salt and pepper.
Serve with whole grain rice or cooked couscous.
Spice up your night with this Mexican-inspired Enchilada Lasagna
What You'll Need
1⁄2 lb ground turkey breast
1 1⁄2 c reduced-fat Mexican-blend or Cheddar cheese
1 c canned diced tomatoes, drained
1 c low-fat, low-sodium cottage cheese
1⁄4 c canned jalapeño peppers, diced
1⁄2 c chopped scallions
2 tsp chili powder
2 cloves garlic, crushed
9 6" corn tortillas
1 c taco sauce
How To Make It
Brown the turkey in a nonstick skillet. Let it cool, then combine it in a bowl with the cheese (reserving 1/2 c), tomatoes, cottage cheese, peppers, scallions, chili powder, and garlic, stirring well. Coat an 11" x 7" baking dish with cooking spray. Place three tortillas in the dish and top with half of the turkey mixture. Layer three more tortillas, then the remaining turkey mixture. Place the last three tortillas on top, pour taco sauce over them, and sprinkle with 1/2 c cheese. Bake at 375°F for 20 minutes. Makes 4 servings
34 grams (g) protein
43 g carbohydrates
11 g fat (6 g saturated)
893 milligrams (mg) sodium
3 g fiber
Popeye and Olive Oil Salad
What You'll Need
1 1⁄2 c chopped baby spinach leaves
1 1⁄2 c chopped romaine lettuce
3 slices chopped prosciutto
1⁄3 c mandarin orange slices
1⁄3 c sliced strawberries
2 Tbsp diced red onion
For The Dressing
1 1⁄2 tsp olive oil
1 Tbsp red-wine vinegar
1⁄2 clove garlic, crushed
1⁄8 tsp black pepper
9 g protein
23 g carbohydrates
14 g fat (4 g saturated)
450 mg sodium
6 g fiber