2 tablespoons pine nuts, toasted
2 teaspoons red wine vinegar
11/2 tablespoons garlic olive oil
4 (5-ounce) boneless, skinless chicken breasts
Coarse salt and freshly ground black pepper
1. Combine the artichoke hearts, roasted peppers, feta, basil, pine nuts, and vinegar in a small bowl. Stir in 1 tablespoon of the oil and set aside.
2. Using a thin, sharp knife (such as a boning knife), cut a 2-inch horizontal slit in the thickest part of each chicken breast, cutting to but not through, the opposite side of the breast. Hold the knife blade parallel to the cutting board and guide the blade around inside the breast to create a pocket. Stuff 1/4 cup of the artichoke mixture into each pocket. Sprinkle the chicken with salt and black pepper.
3. In a skillet, heat the remaining 1/2 tablespoon oil over medium-high heat. Add the chicken and cook for 5 to 6 minutes on each side, or until cooked through.
Note: Don’t be put off by the idea of cutting pockets into a chicken breast. If you start with a plump breast and use a sharp knife, the task is quite easy. If you accidentally cut through a side or bottom of the breast, a toothpick can help seal the pocket during cooking. Remove it before serving and no one will be the wiser.
Yield: 4 servings; Serving: 1 stuffed chicken breast
Calories: 261; Protein: 31 g; Carbohydrate: 4.5 g; Fiber: 0.8 g; Sodium: 283 mg; Fat: 12.6 g (Sat: 4.18 g, Mono: 5.75 g, Poly: 1.76 g, Trans: .050 g); Cholesterol: 82 mg
Chicken Enchilada Casserole
This casserole uses already-prepared enchilada sauce (the Hatch brand is made with wheat flour instead of white), store-bought rotisserie chicken, and canned beans and chilies. If you can, buy the organic canned beans; they’re worth the extra cost: better flavor, less salt, and a firm texture.
Casserole
2 tablespoons canola or olive oil
2 cups chopped white or yellow onions (about 1 large)
2 garlic cloves, minced
1 cup thinly sliced scallions
1 teaspoon dried oregano
1/4 cup fresh cilantro, finely chopped
2 cups skinless roasted chicken breast (about 8 ounces)
1 cup jarred roasted red peppers, chopped
1 (4.5-ounce) can chopped green chilies, drained
2 tablespoons fresh lime juice
Coarse salt and freshly ground black pepper (optional)
1 (15-ounce) can enchilada sauce (such as Hatch)
1 (15-ounce) can diced tomatoes
1/2 cup defatted chicken stock or broth, preferably low-sodium
Nonstick cooking spray or canola oil
6 (6-inch) corn tortillas, torn or cut into thirds
1 (15-ounce) can black beans, rinsed and drained
Topping
1/4 cup shredded sharp cheddar cheese (about 1 ounce)
4 tablespoons finely chopped black olives
Cilantro sprigs (optional)
1. Preheat the oven to 350°F.
2. To make the casserole, in a large skillet, heat the oil over medium to medium-high heat. Add the onion; cook, stirring, for 5 to 8 minutes, or until the onion is tender-crisp. Stir in the garlic, scallions, oregano, and cilantro; cook for 1 minute. Remove from the heat and add the chicken, red peppers, chilies, and lime juice. Taste and season with salt and black pepper, if desired.
3. Lightly coat an 11 x 7-inch baking dish with cooking spray or oil. Combine the enchilada sauce, tomatoes, and stock in a medium bowl. Place 1/2 cup of the sauce into the bottom of the baking dish. Arrange 6 tortilla pieces over the sauce. Top with one-third of the onion-chicken mixture, one-third of the black beans, and 3/4 cup sauce. Repeat the layers, ending with the sauce. Bake for 45 to 50 minutes, or until bubbling. Remove from the oven and sprinkle with the cheese, 1 tablespoon at a time, making four diagonal rows across the casserole. Sprinkle 1 tablespoon of olives next to each row of cheese, following the same diagonal pattern. Let stand for 10 minutes before serving.
Yield: 6 servings; Serving: 1 (3.5-inch) square
Calories: 381; Protein: 23.8 g; Carbohydrate: 40.5 g; Fiber: 9.2 g; Sodium: 876 mg; Fat: 13.7 g (Sat: 2.45 g, Mono: 5.67 g, Poly: 2.85 g, Trans: 0.05 g); Cholesterol: 44 mg
California Chicken Salad (FAST FIX)
This cool summer salad is very versatile; substitute whole wheat couscous for the bulgur if you’d like a milder flavor, and vary the greens (arugula instead of spinach). Leave out the chicken for a vegetarian meal.
Lemon-Basil Vinaigrette
1 tablespoon chopped fresh basil, or 1 teaspoon dried
1/4 cup extra-virgin olive oil
1/3 cup fresh lemon juice
1/4 teaspoon garlic powder
Coarse salt and freshly ground black pepper
Salad
1 cup bulgur
1 cup boiling water
2 cups chopped fresh spinach
1 cup shredded roasted chicken (about 4 ounces)
1 medium avocado, pitted, peeled, and chopped (about 1 cup)
1/4 cup thinly sliced scallions
1/4 cup fresh parsley, chopped
12 Kalamata olives, pitted and quartered
1. To make the vinaigrette, whisk together all the vinaigrette ingredients in a small bowl.
2. To make the salad, place the bulgur in a large bowl and pour over the boiling water. Let stand for 30 minutes, or until the liquid has been completely absorbed. Stir in the spinach, chicken, avocado, scallions, parsley, and olives. Add the vinaigrette and toss gently. Serve at room temperature.
Yield: 8 cups (5 servings); Serving: about 11/2 cups
Calories: 355; Protein: 19.7 g; Carbohydrate: 34 g; Fiber: 10.6 g; Sodium: 51 mg; Fat: 17.2 g (Sat: 3.19 g, Mono: 7.42 g, Poly: 1.66 g, Trans: 0.08 g); Cholesterol: 38 mg
Moroccan Chicken Tagine
Charles Burke, MD, president of the New Hampshire Farm to Restaurant Connection
This recipe is a take on traditional Moroccan tagines, the name for both the cooking vessel, a glazed clay low-rimmed bottom with a conical lid, and for the recipe cooked in it. This preparation requires a little effort, but the layers of flavor and colorful presentation result in a somewhat exotic meal suitable for guests or a special family dinner. Traditionally, it is served with bread or couscous, replaced here with chickpeas.
1/2 cup pine nuts or almonds
2 teaspoons coriander seed, or 1 teaspoon ground coriander
2 teaspoons cumin seed, or 1 teaspoon ground cumin
2 teaspoons whole black or white peppercorns, or 1 teaspoon freshly ground
1/2 cinnamon stick, or 1 teaspoon ground cinnamon
11/2 tablespoons olive or canola oil
3 garlic cloves, thinly sliced
1 medium sweet yellow onion, sliced
1 red bell pepper, seeded and thinly sliced lengthwise
1 yellow bell pepper, seeded and thinly sliced lengthwise
8 (6-ounce) bone-in, skinless chicken thighs
2 lemons, zest removed and reserved, fruit very thinly sliced and seeded
1 tablespoon finely chopped fresh ginger, or 2 teaspoons ground ginger
3/4 cup small whole cherry tomatoes
11/2 cups no-salt-added canned chickpeas, rinsed and drained
1/3 cup pitted green olives, sliced crosswise
1/3 cup currants or other unsweetened dried fruit
2 teaspoons ground turmeric
1/2 teaspoon saffron (optional)
2 teaspoons crushed red pepper flakes
11/2 cups chicken stock
1. Preheat the oven to 350°F.
2. In a heavy-bottomed skillet, toast the pine nuts over medium heat, stirring frequently, until slightly browned. Transfer to a plate and set aside.
3. If using whole spices, place the coriander seed, cumin seed, peppercorns, and cinnamon stick in the same skillet and toast over medium heat until fragrant, 2 to 3 minutes. Transfer to a plate and let cool. When cooled, grind the spices in a spice grinder or using a mortar and pestle.<
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4. In a tagine or medium Dutch oven, heat the oil over medium-low heat. Add the garlic, onion, and bell peppers and cook, stirring, until soft.
5. Remove from the heat and place the chicken thighs over the bell peppers and onion. Arrange the lemon slices over the chicken. Spoon some of the sautéed vegetables over the chicken, along with the ginger, tomatoes, chickpeas, olives, currants, and pine nuts.
6. Add the toasted spices, turmeric, saffron, red pepper flakes, and lemon zest to the stock and mix well. Pour the stock mixture over the chicken.
7. Return the tagine to the stovetop over medium heat and bring the liquid to a boil.
8. Cover and place the tagine in the lower third of the oven and cook for 35 to 45 minutes, until the internal temperature of the chicken reaches 160ºF or the juices run clear.
9. Remove from the oven and let sit for 10 minutes before serving.
Note: Bone-in chicken thighs are used in this recipe because they remain moist and have a longer cooking time, permitting flavors to develop fully. Boneless thighs are an option, but the cooking time will be shorter. If chicken breasts are substituted, they should be pounded to a uniform thickness because their irregular shape prevents uniform cooking. The skin is removed from all because the moist heat in this recipe results in poor texture and flavor. Average chicken thighs weigh about 6 ounces, yielding 21/2 to 3 ounces of meat after removing the bone and skin.
Yield: 4 servings
Calories: 591; Protein: 39 g; Carbohydrate: 42 g; Fiber: 8 g; Sodium: 369 mg; Fat: 31 g (Sat: 5 g, Mono: 12 g, Poly: 10 g, Trans: 0 g); Cholesterol: 103 mg
Chicken and Vegetable Stir-Fry
Ming Tsai, chef/owner Blue Dragon (Boston, Massachusetts); author of Simply Ming in Your Kitchen (Kyle Books, 2012)
2 pounds boneless, skinless chicken thighs, cut into 1/2-inch dice
2 tablespoons cornstarch
1 teaspoon untoasted sesame oil (optional)
Salt and freshly ground black pepper
2 tablespoons grapeseed oil
1 cup sliced white or yellow onions (about 1 medium)
2 cups sliced carrots, cut 1/4-inch thick (about 2 large)
5 celery stalks, cut into 1/2-inch dice
2 tablespoons minced fresh ginger
3 tablespoons minced garlic
2 tablespoons reduced-sodium soy sauce
Juice of 1 lime
Zest and juice of 1 lemon
1/2 cup defatted chicken stock, preferably low-sodium
1 cup shelled edamame
4 cups cooked brown rice (see Note), for serving
1. In a large bowl, combine the chicken, cornstarch, and sesame oil (if using). Season with salt and pepper and set aside.
2. Heat a large nonstick wok or nonstick skillet over high heat. Add 1 tablespoon of the grapeseed oil and swirl to coat the wok. When the oil is hot, add the chicken and stir-fry, separating the pieces, until the chicken is cooked through, 4 to 5 minutes. Transfer the chicken to a plate.
3. Add the remaining 1 tablespoon grapeseed oil and swirl to coat the wok. When the oil is hot, add the onions, carrots, celery, ginger, and garlic. Stir-fry for 2 minutes, until the flavors have combined and the vegetables begin to soften.
4. Add the soy sauce, lime juice, lemon zest, lemon juice, and stock. Reduce the heat to a simmer and return the chicken to the wok. Cook to thicken slightly, about 2 minutes. Finish with the edamame at the last minute.
5. Make a bed of the rice on a platter, top with the stir-fry, and serve.
Note: For the best brown rice, soak the rice in water to cover for 1 hour before cooking.
Yield: 4 servings
Calories: 682; Protein: 57 g; Carbohydrate: 70 g; Fiber: 7 g; Sodium: 562 mg; Fat: 25 g (Sat: 1 g, Mono: 2 g, Poly: 6 g, Trans: 0 g); Cholesterol: 185 mg
Thai Basil Chicken with Long Beans
Mai Pham, chef/owner, Lemon Grass Kitchen; author of Pleasures of the Vietnamese Table (HarperCollins, 2001)
If you love chilies and Thai basil, you’ll love this quick, simple, and utterly delicious dish, especially if you cook it the Thai way: start with a hot pan, go heavy on the chilies and basil, and don’t overcook.
2 tablespoons canola oil
2 tablespoons minced garlic
2 to 4 Thai bird chilies, or 1 red serrano chile, sliced on an angle, or to taste
2/3 cup fresh Thai basil leaves
1 teaspoon fish sauce
2/3 pound coarsely ground chicken thighs
2 teaspoons oyster sauce
1/2 cup diced red bell peppers, cut into 1/2-inch pieces (about 1 medium)
1 cup sliced long beans, cut into 1-inch pieces, blanched (about 4 ounces)
2 to 3 tablespoons chicken stock or water (optional)
Cilantro sprigs for garnish
1. In a wok or skillet, heat the oil over medium-high heat. Add the garlic, chilies, and basil and cook until the garlic is golden and the wok is very fragrant, about 1 minute. Drizzle the fish sauce into the wok.
2. Add the ground chicken and, using a wooden spoon or chopsticks, stir to loosen and separate. Cook, undisturbed, for 1 minute to brown on the bottom.
3. Add the oyster sauce, bell peppers, and long beans. Cook until the vegetables are thoroughly hot and the chicken is cooked through.
4. If the wok is dry, add the stock. Taste and adjust the seasonings to your palate. Transfer to a serving dish, garnish with cilantro, and serve.
Yield: 3 servings
Calories: 323; Protein: 29 g; Carbohydrate: 15 g; Fiber: 1 g; Sodium: 707 mg; Fat: 16 g (Sat: 1 g, Mono: 7 g, Poly: 3 g, Trans: 0 g); Cholesterol: 90 mg
Tandoori Tuna (FAST FIX)
This spicy fish takes its flavor cues from India, where savory and sweet spices are blended and used on every thing from meat to vegetables to seafood. The tuna is marinated briefly in the tandoori spice mixture and then cooked in a skillet. Fix some citrus-flavored couscous as a side dish.
4 (5-ounce) tuna steaks, about 1/2-inch thick
3/4 cup pineapple juice
1 tablespoon fresh lemon juice
1 tablespoon minced fresh ginger
1 tablespoon minced fresh garlic
1 tablespoon ground coriander
1 tablespoon paprika
11/2 teaspoons ground cumin
1 teaspoon coarse salt
1 teaspoon cumin seed
1 teaspoon chili garlic sauce
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 tablespoon canola or other oil
1. Combine all the ingredients except the oil in a large zip-top bag. Press the air out of the bag and seal; refrigerate for 15 minutes, turning once or twice.
2. In a large cast-iron or nonstick skillet, heat the oil over medium heat. Remove the tuna from the marinade; discard the marinade. Place the tuna in the hot skillet; cook for 4 to 5 minutes on each side or until cooked to your liking.
Note: Tuna can be grilled or broiled. Prepare a grill or preheat the broiler. Brush the tuna with the oil and cook as directed above. Look for chili garlic sauce in the Asian section of most supermarkets.
Yield: 4 servings; Serving: 1 tuna steak
Calories: 195; Protein: 33 g; Carbohydrate: 2.5 g; Fiber: 0.3 g; Sodium: 67 mg; Fat: 4.9 g (Sat: 0.59 g, Mono: 2.30 g, Poly: 1.46 g, Trans: 0.01 g); Cholesterol: 64 mg
Lemon-Oregano Grouper with Vegetables
When you use the French technique of oven-steaming single servings of fish, seasonings, and vegetables in individual packages, the reward is twofold: very little to clean up and lots of flavor. Any white fish, such as mahi-mahi, pollock, wahoo, or cod will work in this recipe. Whole wheat couscous makes a quick side dish for this fish; prepare it while the fish is cooking.
2 tablespoons olive oil
2 small zucchini, julienned (about 2 cups)
1 cup fresh or frozen corn kernels
1/4 cup diced red bell peppers (about 1 small)
1/2 teaspoon coarse salt, plus more as needed
4 (5-ounce) grouper fillets, about 1-inch thick
Freshly ground black pepper
2 teaspoons fresh lemon juice
2 tablespoons fresh oregano, coarsely chopped
4 paper-thin slices lemon, halved
1. Preheat the oven to 375°F.
2. Combine 1 tablespoon of the olive oil, the zucchini, corn, bell peppers, and salt in a medium bowl; toss to coat. Divide this vegetable mixture among four large pieces of aluminum foil, placing the vegetables in the center of each piece. Sprinkle each fillet with salt and black pepper and place the fish on top of the vegetables.
3. Combine the remaining 1 tablespoon oil, the lemon juice, and the oregano in a small bowl. Drizzle one-quarter of this mixture over each fillet and top with 2 lemon-slice halves. Seal the package by rolling up the top and sides. Put the packets on a baking sheet and bake for 16 to 20 minutes, or until the fish flakes easily with a fork. Place each foil package on a serving plate, carefully open the package (the steam will be hot), and serve.
Yield: 4 servings; Serving: 1 grouper fillet with vegetables
Calories: 239; Protein: 30.4 g; Carbohydrate: 10 g; Fiber: 1.8 g; Sodium: 318 mg; Fat: 9 g (Sat: 1.36 g, Mono: 5.41 g, Poly: 1.34 g, Trans: 0.07 g); Cholesterol: 52 mg
Pad Thai–Style Fried Rice
One of the most popular menu choices at a Thai restaurant is a noodle dish with Thai spices, shrimp, eggs, and Thai rice noodles. Here’s a version of that popular dish made with brown rice, which is easier to find and higher in fiber than the rice noodles. The secret to making a great fried rice is to cook the rice the night before and to use a little bit less liquid than is called for on the package directions. Rice that’s cooked a bit on the “dry” side won’t become mushy when stir-fried.
Peanut Sauce
2 tablespoons fish sauce or tamari soy sauce
2 tablespoons defatted chicken stock or broth, preferably low-sodium
1 tablespoon ketchup sweetened with fruit juice, or plain ketchup
1 tablespoon natural-style peanut butter
1 tablespoon fresh lime juice
Fried Rice
3 tablespoons roasted peanut oil or canola oil
Eat, Drink, and Be Healthy Page 40