Seafood Risotto

from Cooking Light, Oct. '08

Yield

2 servings (serving size: about 1 1/4 cups)

Ingredients

• 2 cups fat-free, less-sodium chicken broth
• 1 (8-ounce) bottle clam juice
• 2 teaspoons butter
• 1/4 cup chopped shallots
• 1/2 cup uncooked Arborio rice
• 1/8 teaspoon saffron threads, crushed
• 1 tablespoon fresh lemon juice
• 1/2 cup grape tomatoes, halved
• 4 ounces medium shrimp, peeled and deveined
• 4 ounces bay scallops
• 2 tablespoons whipping cream
• Chopped fresh parsley (optional)

Preparation

1. Bring broth and clam juice to a simmer in a medium saucepan (do not boil). Keep warm over low heat.

2. Melt butter in a large saucepan over medium heat. Add shallots to pan; cook 2 minutes or until tender, stirring frequently. Add rice and saffron to pan; cook 30 seconds, stirring constantly. Add lemon juice to pan; cook 15 seconds, stirring constantly. Stir in 1/2 cup hot broth mixture; cook 2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 18 minutes total).

3. Stir in tomatoes; cook for 1 minute. Stir in shrimp and scallops; cook for 4 minutes or until shrimp and scallops are done, stirring occasionally. Remove from heat; stir in cream. Sprinkle with parsley, if desired.

Nutritional Information

Calories:

400 (23% from fat)

Fat:

10.1g (sat 4.9g,mono 2.6g,poly 1.1g)

Protein:

30.2g

Carbohydrate:

49.1g

Fiber:

2.6g

Cholesterol:

118mg

Iron:

2.8mg

Sodium:

520mg

Calcium:

89mg

Sausage & Clams w/ Chickpeas

from Cooking Light, Oct. '08

Total time: 35 minutes.

Yield

4 servings (serving size: 2 cups)

Ingredients

• Cooking spray
• 12 ounces hot turkey Italian sausage
• 1/2 cup chopped onion
• 3 garlic cloves, chopped
• 2 tablespoons Madeira wine or dry sherry
• 8 cups chopped kale (about 10 ounces)
• 1/8 teaspoon salt
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 16 littleneck clams
• 1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained

Preparation

1. Heat a Dutch oven over high heat. Coat pan with cooking spray. Remove casings from sausage. Add sausage to pan; cook 4 minutes or until browned, stirring to crumble. Reduce heat to medium. Stir in chopped onion and garlic; cook 1 minute, stirring occasionally. Add Madeira; cook 1 minute or until liquid evaporates. Add kale, salt, and chicken broth; cover, reduce heat, and simmer 15 minutes. Stir in clams and chickpeas; cook, covered, 10 minutes or until shells open. Discard any unopened shells.

Nutritional Information

Calories:

349 (33% from fat)

Fat:

12.6g (sat 3g,mono 4.8g,poly 3.4g)

Protein:

31.1g

Carbohydrate:

30.8g

Fiber:

5.7g

Cholesterol:

70mg

Iron:

13.1mg

Sodium:

842mg

Calcium:

242mg

Weeknight Coq Au Vin

from Cooking Light, Oct. '08

Total time: 45 minutes.

Yield

4 servings (serving size: 1 thigh, 1 drumstick, and 3/4 cup sauce)

Ingredients

• 2 bacon slices, chopped
• 4 (4-ounce) bone-in chicken thighs, skinned
• 4 (4-ounce) chicken drumsticks, skinned
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/4 cup finely chopped fresh flat-leaf parsley, divided
• 1 1/2 cups sliced cremini mushrooms
• 1 1/2 cups dry red wine
• 1 cup chopped carrot
• 1/2 cup chopped shallots
• 1/2 cup fat-free, less-sodium chicken broth
• 1 tablespoon brandy
• 1 teaspoon minced fresh thyme
• 2 teaspoons tomato paste
• 1 garlic clove, minced

Preparation

1. Cook bacon in a large Dutch oven over medium-high heat for 2 minutes. Sprinkle chicken with salt and pepper. Add chicken to pan; cook 2 minutes. Stir in 3 tablespoons parsley, mushrooms, and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until chicken is done.

2. Remove chicken with a slotted spoon; keep warm. Bring cooking liquid to a boil; cook until reduced to 3 cups (about 6 minutes). Return chicken to pan; cook 1 minute or until thoroughly heated. Sprinkle with remaining 1 tablespoon parsley.

Nutritional Information

Calories:

345 (33% from fat)

Fat:

12.7g (sat 3.7g,mono 4.7g,poly 2.7g)

Protein:

43.7g

Carbohydrate:

11g

Fiber:

1.6g

Cholesterol:

150mg

Iron:

3.3mg

Sodium:

595mg

Calcium:

60mg

Pork Tacos w/ Slaw

from Cooking Light, Oct. '08

Yield

6 servings (serving size: 2 filled tacos)

Ingredients

• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ground ancho or chipotle chile pepper
• 1/2 teaspoon black pepper
• 1 pound boneless center-cut loin pork chops (about 1/2 inch thick)
• Cooking spray
• 1/4 cup fresh lime juice, divided
• 1/2 cup sliced red bell pepper
• 2 tablespoons thinly sliced green onions
• 1 tablespoon minced jalapeño pepper
• 1/2 (16-ounce) package coleslaw (about 3 cups)
• 12 (6-inch) white or yellow corn tortillas
• 6 tablespoons light sour cream
• 6 tablespoons Spicy Pepitas

Preparation

1. Combine first 6 ingredients in a small bowl. Lightly coat pork with cooking spray; rub spice mixture over both sides of pork. Cover and refrigerate 1 hour.

2. Preheat grill.

3. Place pork on a grill rack coated with cooking spray; grill 1 minute on each side or until done. Cut pork into 1/4-inch slices. Combine pork and 2 tablespoons juice in a medium bowl, tossing to coat.

4. Combine the remaining 2 tablespoons juice, bell pepper, onions, jalapeño, and coleslaw in a large bowl, tossing well.

5. Heat a nonstick griddle over medium heat. Coat griddle with cooking spray. Arrange 6 tortillas in a single layer; cook 1 minute on each side or until lightly browned. Repeat procedure with cooking spray and remaining 6 tortillas. Divide pork mixture evenly among tortillas; top each tortilla with 2 tablespoons coleslaw mixture, 1 1/2 teaspoons sour cream, and 1 1/2 teaspoons Spicy Pepitas.

Nutritional Information

Calories:

271 (35% from fat)

Fat:

10.2g (sat 2.9g,mono 3.3g,poly 2.2g)

Protein:

20.7g

Carbohydrate:

25.9g

Fiber:

4.2g

Cholesterol:

48mg

Iron:

1.3mg

Sodium:

322mg

Calcium:

72mg

Vietnamese Caramelized Pork and Rice Noodle Salad

from Cooking Light, June '07

Yield

6 servings (serving size: 1 2/3 cups salad, about 2 ounces pork, and 4 teaspoons peanuts)

Ingredients

• Dressing:
• 3/4 cup water
• 4 1/2 tablespoons granulated sugar
• 3 tablespoons rice vinegar
• 2 tablespoons fresh lime juice
• 1 1/2 tablespoons fish sauce
• 2 teaspoons minced peeled fresh ginger
• 3/4 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
• 3 garlic cloves, minced
• 
  Salad:
• 1 (6-ounce) package rice vermicelli
• 1 pound pork tenderloin, trimmed
• 2 teaspoons fish sauce
• 1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 tablespoons brown sugar
• Cooking spray
• 2 cups thinly sliced red leaf lettuce
• 1 cup matchstick-cut peeled English cucumber
• 1 cup matchstick-cut carrot
• 1 cup bean sprouts
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh cilantro
• 3 tablespoons chopped fresh mint
• 1/2 cup chopped dry-roasted peanuts
• Lime wedges (optional)

Preparation

To prepare dressing, combine the first 8 ingredients in a small saucepan; cook over medium heat 5 minutes or just until sugar dissolves. Remove from heat; cool.

To prepare salad, place vermicelli in a large bowl. Cover with boiling water. Let stand 20 minutes or until tender. Drain and rinse under cold water; drain.

Prepare grill.

Cut tenderloin in half lengthwise. Cut each piece in half crosswise. Place each pork piece between 2 sheets of plastic wrap; pound to an even thickness using a meat mallet or small heavy skillet. Combine 2 teaspoons fish sauce and 1 teaspoon Sriracha; drizzle over pork. Sprinkle evenly with garlic powder, salt, and pepper. Pat brown sugar onto pork.

Place pork on a grill rack coated with cooking spray. Grill 12 minutes or until slightly pink in center, turning pieces occasionally to prevent burning. Place pork on a cutting board; let stand 5 minutes. Cut across grain into very thin slices.

Combine vermicelli, lettuce, and next 6 ingredients (through mint) in a large bowl. Pour dressing over salad; toss well. Top with pork and nuts. Serve with lime wedges, if desired.

Beer note: Try a Belgian white beer, a light-bodied wheat beer that both refreshes and invigorates. The widely available Hoegaarden White ($8 for a six-pack) has a sweet-tart balance and includes subtle additions of orange peel and coriander--ingredients that bring their own exotic spice to this dish's mélange of Asian flavors. --Jeffery Lindenmuth

Nutritional Information

Calories:

342 (22% from fat)

Fat:

8.3g (sat 1.9g,mono 3.7g,poly 1.9g)

Protein:

19.9g

Carbohydrate:

47.6g

Fiber:

2.7g

Cholesterol:

43mg

Iron:

1.9mg

Sodium:

821mg

Calcium:

48mg

Duck Breast w/ Pinot Noir Cherry Sauce

from Cooking Light, Oct. '08

Yield

4 servings (serving size: 1 duck breast half and 1/4 cup sauce)

Ingredients

• 3 tablespoons sugar
• 2 tablespoons water
• 1/2 cup dried tart cherries
• 3 tablespoons red wine vinegar
• 1 tablespoon olive oil, divided
• 1/4 teaspoon salt, divided
• 1/8 teaspoon freshly ground black pepper
• 4 (6-ounce) boneless duck breast halves, skinned
• 1/4 cup chopped shallots
• 1 garlic clove, minced
• 1 1/2 cups pinot noir or other spicy dry red wine
• 1/2 cup fat-free, less-sodium chicken broth
• 1/4 cup whipping cream

Preparation

1. Combine sugar and 2 tablespoons water in a small, heavy saucepan over medium-high heat; cook until sugar dissolves, stirring gently as needed to dissolve sugar evenly (about 1 minute). Continue cooking 5 minutes or until golden (do not stir). Remove from heat; carefully stir in cherries and vinegar (caramelized sugar will harden and stick to spoon). Place pan over low heat until caramelized sugar melts.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle 1/8 teaspoon salt and pepper over duck. Add duck to pan; cook 5 minutes. Turn duck over; cook 4 minutes or until desired degree of doneness. Remove from pan; let stand 5 minutes. Cut duck across the grain into thin slices.

3. Return skillet to medium heat. Add remaining 1 teaspoon oil, shallots, and garlic to pan; cook 1 minute or until tender, stirring frequently. Add wine to pan; increase heat to medium-high. Bring mixture to a boil; cook until reduced to 3/4 cup (about 6 minutes). Add broth; bring to a boil. Cook until reduced to 1/2 cup (about 6 minutes). Pour wine mixture through a fine sieve into cherry mixture; discard solids. Bring cherry mixture to a simmer over medium heat. Stir in cream; simmer 3 minutes. Remove from heat; stir in remaining 1/8 teaspoon salt. Serve sauce over duck.

Nutritional Information

Calories:

416 (29% from fat)

Fat:

13.2g (sat 4.9g,mono 5.6g,poly 1.2g)

Protein:

48.1g

Carbohydrate:

23.7g

Fiber:

4.3g

Cholesterol:

264mg

Iron:

8.5mg

Sodium:

387mg

Calcium:

42mg

Focaccia w/ Garlic & Olives

from Cooking Light, Oct. '08

Yield

10 servings (serving size: 1 piece)

Ingredients

• 1 teaspoon sugar
• 1 package active dry yeast (about 2 1/4 teaspoons)
• 2/3 cup warm water (100° to 110°)
• 9 ounces all-purpose flour (about 2 cups), divided
• 1/4 teaspoon salt
• 2 1/2 tablespoons olive oil, divided
• 3 tablespoons finely chopped kalamata olives
• Cooking spray
• 4 garlic cloves, thinly sliced
• 1/4 teaspoon fleur de sel

Preparation

1. Dissolve sugar and yeast in 2/3 cup warm water in a large bowl, and let stand 5 minutes.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine 8 ounces flour (about 1 3/4 cups) and 1/4 teaspoon salt; stir with a whisk. Add flour mixture and 1 tablespoon oil to yeast mixture, stirring to combine; fold in olives. Turn dough out onto a floured surface. Knead until smooth and elastic (about 5 minutes); add enough of remaining 1 ounce (about 1/4 cup) flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Press dough out into a 13 x 8–inch rectangle on a jelly-roll pan coated with cooking spray. Cover and let rise 30 minutes.

3. Preheat oven to 475°.

4. Brush remaining 1 1/2 tablespoons oil over dough. Sprinkle evenly with sliced garlic and 1/4 teaspoon fleur de sel. Bake at 475° for 12 minutes or until golden. Transfer to a wire rack, and cool completely before serving. Cut into 10 equal portions.

Nutritional Information

Calories:

124 (31% from fat)

Fat:

4.3g (sat 0.6g,mono 3.1g,poly 0.5g)

Protein:

2.8g

Carbohydrate:

18.2g

Fiber:

0.8g

Cholesterol:

0.0mg

Iron:

1.3mg

Sodium:

160mg

Calcium:

4mg