Year Round Fresh pg 233 6 points 4 servings
1 (1 lb) lean flank steak, trimmed
4 t steak seasoning blend
1 lb mini bell peppers, left whole
1 T olive oil
2 t white balsamic vinegar
1/4 t salt
1/8 t black pepper
5 c loosely packed baby kale and spinach blend
1/4 c shaved Parmesan cheese
1. Spray grill rack with nonstick spray and preheat grill to medium-high or prepare med-high fire.
2. Sprinkle steak with seasoning blend. Place steak and bell peppers on grill rack. Grill, turning occasionally and turning steak once, until peppers are tender and instant-read thermometers inserted into center of steak registers 145, about 10 minutes. Transfer steak to cutting board and cut into 16 slices.
3. Whisk together oil, vinegar, salt, and pepper in large bowl. Add kale and Parmesan and toss to coat. Divide salad among 4 plates, top with steak and peppers.
4 slices steak, 3/4 c peppers, and 1 c salad
Wednesday, May 15, 2019
Pork Chops with Apples and Ginger
Year Round Fresh pg 203 4 servings
1 t ground coriander
3/4 t salt
1/2 t ground cumin
1/4 t black pepper
2 t olive oil
4 (5 oz) lean center-cut boneless pork loin chops, trimmed
1 large shallot, finely chopped
1 T grated peeled fresh ginger
2 apples, cored and cut into 1/2" pieces
1/3 c chicken broth
2 T whole-grain mustard
2 T chopped fresh flat-leaf parsley
1. Stir together 1/4 t of coriander, 1/2 t salt, 1/4 t cumin, and pepper in cup. Rub spice mixture onto both sides of pork.
2. Heat oil in large heavy skillet over medium-high heat. Add pork and cook, turning once, until instant-read thermometer inserted into sides of chops registers 145, 5-6 minutes. transfer to plate.
3. Spray same skillet with olive oil nonstick spray. Add shallot and ginger; reduce heat and cook, stirring occasionally, until shallot softens, 1-2 minutes. Add apples and remaining 3/4 t coriander, remaining 1/4 t of salt, and remaining 1/4 t of cumin. Cook, stirring occasionally, until apples begin to soften, about 2 minutes. Stir in broth and scrape up bits from bottom of pan. Cover and cook until apples are tender, about 3 minutes. Return pork and any accumulated juices to skillet and cook until heated through, 1-2 minutes. Stir in mustard. Sprinkle with parsley and serve.
1 pork chop with 1/2 c apple mixture=1 serving
1 t ground coriander
3/4 t salt
1/2 t ground cumin
1/4 t black pepper
2 t olive oil
4 (5 oz) lean center-cut boneless pork loin chops, trimmed
1 large shallot, finely chopped
1 T grated peeled fresh ginger
2 apples, cored and cut into 1/2" pieces
1/3 c chicken broth
2 T whole-grain mustard
2 T chopped fresh flat-leaf parsley
1. Stir together 1/4 t of coriander, 1/2 t salt, 1/4 t cumin, and pepper in cup. Rub spice mixture onto both sides of pork.
2. Heat oil in large heavy skillet over medium-high heat. Add pork and cook, turning once, until instant-read thermometer inserted into sides of chops registers 145, 5-6 minutes. transfer to plate.
3. Spray same skillet with olive oil nonstick spray. Add shallot and ginger; reduce heat and cook, stirring occasionally, until shallot softens, 1-2 minutes. Add apples and remaining 3/4 t coriander, remaining 1/4 t of salt, and remaining 1/4 t of cumin. Cook, stirring occasionally, until apples begin to soften, about 2 minutes. Stir in broth and scrape up bits from bottom of pan. Cover and cook until apples are tender, about 3 minutes. Return pork and any accumulated juices to skillet and cook until heated through, 1-2 minutes. Stir in mustard. Sprinkle with parsley and serve.
1 pork chop with 1/2 c apple mixture=1 serving
Roasted Whole Chicken with Apples and Sausage
Year Round Fresh pg 194 8 servings
2 (5 oz) links Italian turkey sausage
1/4 c chopped fresh flat-leaf parsley
1 T fresh thyme leaves, chopped
2 garlic cloves, minced
1 t salt
3/4 t black pepper
1 (3 1/2 lb) whole chicken
4 apples, quartered
1 lg red onion, cut through root end into 8 wedges
1 1/2 c apple cider
1. Preheat oven to 425. Spray large roasting pan with nonstick spray.
2. Prick sausage all over with fork and transfer to medium skillet. Add enough cold water to cover and bring to boil. Reduce heat and simmer until sausage is firm, about 5 minutes. Drain, cool slightly, and cut into 1/2" slices.
3. Combine parsley, thyme, garlic, garlic, 3/4 t salt, and 1/2 t pepper in small bowl. Place chicken breast side down on cutting board. Using kitchen shears or knife, cut through ribs on each side of backbone and discard. Turn chicken over and use your hands to flatten chicken. Gently lift skin from chicken and spread herb mixture evenly under skin. Place chicken in center of prepared pan. Tuck wing tips under chicken.
4. Scatter apples, onion, ad sausage around chicken. Sprinkle apple mixture with remaining 1/4 salt and 1/4 t pepper. Lightly spray with nonstick spray. Roast until instant-read thermometer inserted into thigh reads 165, 50-55 minutes, stirring apple mixture once halfway through roasting time.
5. Transfer chicken and apple mixture to platter and cover to keep warm, Strain pan juices into measuring cup. Add cider to roasting pan and set over 2 burners. Bring to boil over high hear, scraping browned bits from bottom of pan. Cook, stirring occasionally, until cider is reduced by half, about 6 minutes. Strain cider mixture into measuring cup and skim off visible fat. Carve chicken into 8 pieces and serve with apple mixture and sauce. Remove skin before eating chicken. 1 piece chicken with 1/2 c apple mixture and about 2 T sauce.
2 (5 oz) links Italian turkey sausage
1/4 c chopped fresh flat-leaf parsley
1 T fresh thyme leaves, chopped
2 garlic cloves, minced
1 t salt
3/4 t black pepper
1 (3 1/2 lb) whole chicken
4 apples, quartered
1 lg red onion, cut through root end into 8 wedges
1 1/2 c apple cider
1. Preheat oven to 425. Spray large roasting pan with nonstick spray.
2. Prick sausage all over with fork and transfer to medium skillet. Add enough cold water to cover and bring to boil. Reduce heat and simmer until sausage is firm, about 5 minutes. Drain, cool slightly, and cut into 1/2" slices.
3. Combine parsley, thyme, garlic, garlic, 3/4 t salt, and 1/2 t pepper in small bowl. Place chicken breast side down on cutting board. Using kitchen shears or knife, cut through ribs on each side of backbone and discard. Turn chicken over and use your hands to flatten chicken. Gently lift skin from chicken and spread herb mixture evenly under skin. Place chicken in center of prepared pan. Tuck wing tips under chicken.
4. Scatter apples, onion, ad sausage around chicken. Sprinkle apple mixture with remaining 1/4 salt and 1/4 t pepper. Lightly spray with nonstick spray. Roast until instant-read thermometer inserted into thigh reads 165, 50-55 minutes, stirring apple mixture once halfway through roasting time.
5. Transfer chicken and apple mixture to platter and cover to keep warm, Strain pan juices into measuring cup. Add cider to roasting pan and set over 2 burners. Bring to boil over high hear, scraping browned bits from bottom of pan. Cook, stirring occasionally, until cider is reduced by half, about 6 minutes. Strain cider mixture into measuring cup and skim off visible fat. Carve chicken into 8 pieces and serve with apple mixture and sauce. Remove skin before eating chicken. 1 piece chicken with 1/2 c apple mixture and about 2 T sauce.
Carrot-Apple Bundt Cake with Cream Cheese Glaze
pg. 160 Year Round Fresh 8 points 24 servings
Cake:
2 1/2 c all-purpose flour
2 1/2 t baking powder
2 t cinnamon
1/2 t baking soda
1/2 t salt
1 c granulated sugar
3/4 c packed brown sugar
3 large eggs
1/3 c canola oil
1 T vanilla extract
3/4 lb shredded carrots
1 apple, peeled, cored, and diced
1/2 c dried cranberries
Glaze:
1 1/4 c powdered sugar
2 T light cream cheese, softened
1 T plus 1 t low-fat milk
1/8 t vanilla extract
1. Preheat oven to 350. Spray 10" Bundt pan with nonstick spray.
2. To make cake, whisk together flour, baking powder, cinnamon, baking soda, and salt in medium bowl.
3. With electric mixer on medium speed, beat granulated sugar, brown sugar, and eggs in large bowl until thickened, about 2 minutes. Add oil and vanilla and beat until blended. With mixer on low speed, beat in flour mixture just until blended (batter will be thick). Add carrots, apple, and cranberries and stir just until blended.
4. Spoon batter into prepared pan and smooth top. Bake until toothpick inserted into center of cake comes out clean, 45-50 minutes. LEt cake cool in pan on rack for 10 minutes. Remove cake from pan and let cool completely on rack.
5. To make glaze, with electric mixer on low speed, beat powdered sugar, cream cheese, 1 T milk, and vanilla until blended. Increase speed to medium and beat until smooth. Beat in additional 1 t milk if needed. Drizzle glaze over cool cake.
Cake:
2 1/2 c all-purpose flour
2 1/2 t baking powder
2 t cinnamon
1/2 t baking soda
1/2 t salt
1 c granulated sugar
3/4 c packed brown sugar
3 large eggs
1/3 c canola oil
1 T vanilla extract
3/4 lb shredded carrots
1 apple, peeled, cored, and diced
1/2 c dried cranberries
Glaze:
1 1/4 c powdered sugar
2 T light cream cheese, softened
1 T plus 1 t low-fat milk
1/8 t vanilla extract
1. Preheat oven to 350. Spray 10" Bundt pan with nonstick spray.
2. To make cake, whisk together flour, baking powder, cinnamon, baking soda, and salt in medium bowl.
3. With electric mixer on medium speed, beat granulated sugar, brown sugar, and eggs in large bowl until thickened, about 2 minutes. Add oil and vanilla and beat until blended. With mixer on low speed, beat in flour mixture just until blended (batter will be thick). Add carrots, apple, and cranberries and stir just until blended.
4. Spoon batter into prepared pan and smooth top. Bake until toothpick inserted into center of cake comes out clean, 45-50 minutes. LEt cake cool in pan on rack for 10 minutes. Remove cake from pan and let cool completely on rack.
5. To make glaze, with electric mixer on low speed, beat powdered sugar, cream cheese, 1 T milk, and vanilla until blended. Increase speed to medium and beat until smooth. Beat in additional 1 t milk if needed. Drizzle glaze over cool cake.
Blackberry Cheesecake Tarts
2 (1.9 oz) packages frozen mini-phyllo tart shells
4 oz reduced fat cream cheese
4 oz fresh blackberries plus additional 30 blackberries for garnish
3 T plain low-fat Greek yogurt
2 T plus 1 t powdered sugar
1/2 t grated lemon zest
1. Preheat oven to 350.
2. Place tart shells on large baking sheet and bake until crisp, 3-5 minutes. Transfer to wire rack and cool completely.
3. Meanwhile, combine cream cheese, 4 oz blackberries, yogurt, 2 T powdered sugar, lemon zest, and salt in food processor and puree.
4. Spoon cream cheese mixture evenly into phyllo shells. Top each tart with a blackberry (half a blackberry if large) and sprinkle with remaining 1 t powdered sugar. Serve at once.
4 oz reduced fat cream cheese
4 oz fresh blackberries plus additional 30 blackberries for garnish
3 T plain low-fat Greek yogurt
2 T plus 1 t powdered sugar
1/2 t grated lemon zest
1. Preheat oven to 350.
2. Place tart shells on large baking sheet and bake until crisp, 3-5 minutes. Transfer to wire rack and cool completely.
3. Meanwhile, combine cream cheese, 4 oz blackberries, yogurt, 2 T powdered sugar, lemon zest, and salt in food processor and puree.
4. Spoon cream cheese mixture evenly into phyllo shells. Top each tart with a blackberry (half a blackberry if large) and sprinkle with remaining 1 t powdered sugar. Serve at once.
Greek Yogurt with Cherry Compote and Pistachios
Year Round Fresh pg 62 2 points
1 1/3 c fresh sweet cherries, pitted cherries, halved
1/2 c orange juice
2 t honey
1 (3")Cinnamon Stick
1/4 t salt
2 c plain fat-free Greek yogurt
2 T finely chopped toasted pistachios
1. To make compote, combine cherries, OJ, honey, cinnamon stick, and salt in small saucepan and bring to boil over medium heat. Reduce heat to medium-low and simmer, stirring occasionally, until cherries soften and liquid begins to thicken slightly, about 12 minutes.
2. Transfer to medium bowl; remove and discard cinnammon stick. Let stand to cool to room temp. Serve at room temp. or transfer to airtight container and refrigerate until chilled, at least 2 hours, or up to 4 days.
3. To serve, divide yogurt evenly among 4 bowls. Top evenly with compote and sprinkle evenly with pistachios.
1 1/3 c fresh sweet cherries, pitted cherries, halved
1/2 c orange juice
2 t honey
1 (3")Cinnamon Stick
1/4 t salt
2 c plain fat-free Greek yogurt
2 T finely chopped toasted pistachios
1. To make compote, combine cherries, OJ, honey, cinnamon stick, and salt in small saucepan and bring to boil over medium heat. Reduce heat to medium-low and simmer, stirring occasionally, until cherries soften and liquid begins to thicken slightly, about 12 minutes.
2. Transfer to medium bowl; remove and discard cinnammon stick. Let stand to cool to room temp. Serve at room temp. or transfer to airtight container and refrigerate until chilled, at least 2 hours, or up to 4 days.
3. To serve, divide yogurt evenly among 4 bowls. Top evenly with compote and sprinkle evenly with pistachios.
Grilled Chicekn with Mint Chimichurri
Year Round Fresh pg 25 1 point GRILL
1 c packed fresh mint leaves
2/3 c loosely packed fresh flat-leaf parsley leaves
3 T white wine vinegar
1 T olive oil
1 T water
2 garlic cloves, chopped
3/4 t salt
1/8 t red pepper flakes
4 (5 oz) skinless boneless chicken breasts
1/2 t ground cumin
1/4 t black pepper
1. Spray grill rack with nonstick spray. Preheat grill to med-high heat or prepare med-high fire
2. Meanwhile, to make chimichurri, combine mint, parsley, vinegar, oil, water, garlic, 1/4 t salt, and the red pepper flakes in a mini food processor and puree.
3. Sprinkle chicken with cumin, remaining 1/2 t salt, and the black pepper. Place chicken on grill rack and grill, turning once, until chicken is cooked through, 8-10 minutes. Serve with Chimichurri.
1 c packed fresh mint leaves
2/3 c loosely packed fresh flat-leaf parsley leaves
3 T white wine vinegar
1 T olive oil
1 T water
2 garlic cloves, chopped
3/4 t salt
1/8 t red pepper flakes
4 (5 oz) skinless boneless chicken breasts
1/2 t ground cumin
1/4 t black pepper
1. Spray grill rack with nonstick spray. Preheat grill to med-high heat or prepare med-high fire
2. Meanwhile, to make chimichurri, combine mint, parsley, vinegar, oil, water, garlic, 1/4 t salt, and the red pepper flakes in a mini food processor and puree.
3. Sprinkle chicken with cumin, remaining 1/2 t salt, and the black pepper. Place chicken on grill rack and grill, turning once, until chicken is cooked through, 8-10 minutes. Serve with Chimichurri.
Roasted Chicken with Artichokes and Potatoes
Year Round Fresh pg. 22 OVEN 5 points
1 (3 1/2 lb) whole chicken
2 garlic cloves, minced
2 t minced fresh thyme
3t grated lemon zest
1 t olive oil
3/4 t salt
1/2 t black pepper
1 1/2 lbs fingerling potatoes or baby potatoes, halved/quartered
1 c water
4 T lemon juice
1 lb baby artichokes
1. Preheat oven to 400.
2. Remove and discard giblets and any large pieces of fat from chicken, if desired, fold wing tips under first joint and tie legs together with kitchen string. Loosen skin from breast and drumsticks by easing fingers under skin and gently separating skin from meat.
3. Combine garlic, thyme, 1 tsp of lemon zest, oil, 1/2 t salt, and the pepper in a small bowl. Rub half the mixture under loosened skin and over breast and legs of chicken. Place chicken in large roasting pan.
4. Combine potatoes and remaining garlic mixture in medium bowl and toss to coat. Arrange potatoes around chicken.
5. Combine half c of water and 2 Tbsp of lemon juice in large bowl. Pull tough other leaves from artichokes and trim stem. Cut off about 1/2" of top of each artichoke. Cut each artichoke in half lengthwise and dip in lemon-water to prevent browning. Place artichoke halves around chicken and drizzle with remaining lemon water. Spray vegetables lightly with olive oil nonstick spray.
6. Roast chicken and vegetables, stirring vegetables twice and adding 1/4 c of water each time, until instant-read thermometer registers about 165, about 1 hour and 20 minutes. Remove vegetables from pan when tender, after 1 hour. Transfer vegetables to large bowl. Add remaining 2 T lemon juice, remaining 2 t lemon zest, and remaining 1/4 t salt and toss to coat. Cover to keep warm.
7. Place chicken on platter, cover loosely with foil, and let stand 10 minutes before carving. Carve chicken and divide chicken and vegetables evenly between 6 plates. Remove skin before eating chicken.
1 (3 1/2 lb) whole chicken
2 garlic cloves, minced
2 t minced fresh thyme
3t grated lemon zest
1 t olive oil
3/4 t salt
1/2 t black pepper
1 1/2 lbs fingerling potatoes or baby potatoes, halved/quartered
1 c water
4 T lemon juice
1 lb baby artichokes
1. Preheat oven to 400.
2. Remove and discard giblets and any large pieces of fat from chicken, if desired, fold wing tips under first joint and tie legs together with kitchen string. Loosen skin from breast and drumsticks by easing fingers under skin and gently separating skin from meat.
3. Combine garlic, thyme, 1 tsp of lemon zest, oil, 1/2 t salt, and the pepper in a small bowl. Rub half the mixture under loosened skin and over breast and legs of chicken. Place chicken in large roasting pan.
4. Combine potatoes and remaining garlic mixture in medium bowl and toss to coat. Arrange potatoes around chicken.
5. Combine half c of water and 2 Tbsp of lemon juice in large bowl. Pull tough other leaves from artichokes and trim stem. Cut off about 1/2" of top of each artichoke. Cut each artichoke in half lengthwise and dip in lemon-water to prevent browning. Place artichoke halves around chicken and drizzle with remaining lemon water. Spray vegetables lightly with olive oil nonstick spray.
6. Roast chicken and vegetables, stirring vegetables twice and adding 1/4 c of water each time, until instant-read thermometer registers about 165, about 1 hour and 20 minutes. Remove vegetables from pan when tender, after 1 hour. Transfer vegetables to large bowl. Add remaining 2 T lemon juice, remaining 2 t lemon zest, and remaining 1/4 t salt and toss to coat. Cover to keep warm.
7. Place chicken on platter, cover loosely with foil, and let stand 10 minutes before carving. Carve chicken and divide chicken and vegetables evenly between 6 plates. Remove skin before eating chicken.
Sunday, April 21, 2019
Black bean, farro, and roasted squash chili
Year-Round Fresh pg. 157 6 serv 3 points OVEN
3 c (3/4”) cubes peeled seeded butternut squash
2 poblano peppers, diced
1 onion, chopped
4 garlic cloves, minced
2 T chili powder
1 T ground cumin
1 t salt
½ t chipotle chile powder
1 (28 oz) can petite diced tomatoes
1 (15 ½ oz) can black beans, rinsed and drained
1 c frozen corn kernels
1 ½ c reduced-sodium vegetable broth
1 c cooked farro
6 T light sour cream
6 T shredded reduced-fat Cheddar Cheese
1. Preheat oven to 400. Line rimmed baking sheet with foil and spray with nonstick spray.
2. Spread squash on half of baking sheet and poblano peppers on other half. Lightly spray vegetables with nonstick spray. Bake, stirring once, until peppers are tender, about 25 minutes. Transfer peppers to plate. Spread out squash and return to oven. Bake until squash is tender, about 10 minutes longer.
3. Spray Dutch oven with nonstick spray and set over medium-high heat. Add onion and cook, stirring often, until onion begins to brown, 6 minutes. Stir in garlic, chii powder, cumin, salt, and chipotle chile powder and cook, stirring constantly, until fragrant, about 30 seconds. Add tomatoes, beans, corn, broth, and roasted poblano peppers to Dutch oven and bring to a boil. Reduce heat and simmer, covered, 30 minutes. Stir in squash and farro and simmer until heated through, 3 minutes. Serve topped with sour cream and cheddar. (about 1 1/3 c)
3 c (3/4”) cubes peeled seeded butternut squash
2 poblano peppers, diced
1 onion, chopped
4 garlic cloves, minced
2 T chili powder
1 T ground cumin
1 t salt
½ t chipotle chile powder
1 (28 oz) can petite diced tomatoes
1 (15 ½ oz) can black beans, rinsed and drained
1 c frozen corn kernels
1 ½ c reduced-sodium vegetable broth
1 c cooked farro
6 T light sour cream
6 T shredded reduced-fat Cheddar Cheese
1. Preheat oven to 400. Line rimmed baking sheet with foil and spray with nonstick spray.
2. Spread squash on half of baking sheet and poblano peppers on other half. Lightly spray vegetables with nonstick spray. Bake, stirring once, until peppers are tender, about 25 minutes. Transfer peppers to plate. Spread out squash and return to oven. Bake until squash is tender, about 10 minutes longer.
3. Spray Dutch oven with nonstick spray and set over medium-high heat. Add onion and cook, stirring often, until onion begins to brown, 6 minutes. Stir in garlic, chii powder, cumin, salt, and chipotle chile powder and cook, stirring constantly, until fragrant, about 30 seconds. Add tomatoes, beans, corn, broth, and roasted poblano peppers to Dutch oven and bring to a boil. Reduce heat and simmer, covered, 30 minutes. Stir in squash and farro and simmer until heated through, 3 minutes. Serve topped with sour cream and cheddar. (about 1 1/3 c)
Grilled Coffee-Rubbed Steak with Pear-Cranberry Salsa
Year-Round Fresh pg. 144 4 serv 5 points GRILL
1 T ground coffee
2 t packed brown sugar
1 t ground cumin
1 t salt
½ t black pepper
½ t chipotle chili powder
1 lb lean sirloin steak, trimmed (about 1” thick)
2 large firm-ripe pears, cored and diced
¼ c dried cranberries
3 T diced red onion
2 T chopped fresh cilantro
2 T lime juice
1 jalapeno pepper, seeded and minced
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together coffee, brown sugar, cumin, ¾ t salt, pepper, and chile powder in small bowl. Rub coffee mixture all over steak and let stand at room temp. 15 minutes.
3. Meanwhile, to make salsa, combine pears, cranberries, onion, cilantro, lime juice, jalapeno, and remaining ¼ t salt in small bowl.
4. Place steak on grill rack, turning occasionally, until instant-read thermometer inserted into side of steak registers 145, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes. Cut steak into 24 slices. Serve steak with salsa. (6 slices steak and about 2/3 c salsa).
1 T ground coffee
2 t packed brown sugar
1 t ground cumin
1 t salt
½ t black pepper
½ t chipotle chili powder
1 lb lean sirloin steak, trimmed (about 1” thick)
2 large firm-ripe pears, cored and diced
¼ c dried cranberries
3 T diced red onion
2 T chopped fresh cilantro
2 T lime juice
1 jalapeno pepper, seeded and minced
1. Spray grill rack with nonstick spray. Preheat grill to medium-high or prepare medium-high fire.
2. Stir together coffee, brown sugar, cumin, ¾ t salt, pepper, and chile powder in small bowl. Rub coffee mixture all over steak and let stand at room temp. 15 minutes.
3. Meanwhile, to make salsa, combine pears, cranberries, onion, cilantro, lime juice, jalapeno, and remaining ¼ t salt in small bowl.
4. Place steak on grill rack, turning occasionally, until instant-read thermometer inserted into side of steak registers 145, about 10 minutes. Transfer steak to cutting board and let stand 5 minutes. Cut steak into 24 slices. Serve steak with salsa. (6 slices steak and about 2/3 c salsa).
Chicken with Roasted Grapes Sauce
Year-Round Fresh pg. 138 serv 4 2 Points oven
¾ lb red seedless grapes, stems removed (maybe more)
4 (5 oz) skinless boneless chicken breasts
1 ½ t herbs de provence
¼ t salt
1/8 t black pepper
1 t unsalted butter, softened
1 t all-purpose flour
1 t olive oil
2 small shallots, finely chopped
1 c reduced-sodium chicken broth
½ c dry red wine
1 T chopped fresh flat-leaf parsley
1. Preheat oven to 425. Spray medium rimmed baking sheet with nonstick spray
2. Place grapes on prepared baking sheet. Bake, shaking pan once, until grapes are softened and beginning to brown in spots, about 10 minutes.
3. Meanwhile, sprinkle chicken with 1 t of herbs de Provence, salt, and pepper. Stir together butter and flour in small bowl and set aside.
4. Heat oil in large nonstick skillet over medium heat. Add chicken and cook, turning once, until browned and cooked through, 8-10 minutes. Transfer chicken to serving platter and cover to keep warm.
5. Add shallots, broth, and wine to skillet. Increase heat to medium-high and bring to boil. Cook, stirring to scrape up bits, until liquid is reduced to ¾ c, 3-4 minutes. Add flour mixture and cook, whisking constantly, util sauce thickens slightly and is reduced to about ½ c, 1-2 minutes longer. Stir in grapes, remaining ½ t herbes de Provence, and any pan juices.
6. Spoon sauce over chicken. Sprinkle with parsley and serve.
¾ lb red seedless grapes, stems removed (maybe more)
4 (5 oz) skinless boneless chicken breasts
1 ½ t herbs de provence
¼ t salt
1/8 t black pepper
1 t unsalted butter, softened
1 t all-purpose flour
1 t olive oil
2 small shallots, finely chopped
1 c reduced-sodium chicken broth
½ c dry red wine
1 T chopped fresh flat-leaf parsley
1. Preheat oven to 425. Spray medium rimmed baking sheet with nonstick spray
2. Place grapes on prepared baking sheet. Bake, shaking pan once, until grapes are softened and beginning to brown in spots, about 10 minutes.
3. Meanwhile, sprinkle chicken with 1 t of herbs de Provence, salt, and pepper. Stir together butter and flour in small bowl and set aside.
4. Heat oil in large nonstick skillet over medium heat. Add chicken and cook, turning once, until browned and cooked through, 8-10 minutes. Transfer chicken to serving platter and cover to keep warm.
5. Add shallots, broth, and wine to skillet. Increase heat to medium-high and bring to boil. Cook, stirring to scrape up bits, until liquid is reduced to ¾ c, 3-4 minutes. Add flour mixture and cook, whisking constantly, util sauce thickens slightly and is reduced to about ½ c, 1-2 minutes longer. Stir in grapes, remaining ½ t herbes de Provence, and any pan juices.
6. Spoon sauce over chicken. Sprinkle with parsley and serve.
Smoky Sweet Potato and black bean soup
Year-Round Fresh pg. 127 8 serv 5 points STOVE
2 t olive oil
1 onion, chopped
2 garlic cloves, minced
2 t ground cumin
2 large sweet potatoes (1 ¾ lbs) peeled and cut into ½” pieces (6 cups)
2 c water
¾ t salt
2 c reduced-fat milk
1 ½ c frozen corn kernels
1 (15 ½ oz) can black beans, rinsed and drained
2 t minced chipotles in adobo
Fresh cilantro
Thinly sliced scallions
Lime wedges
1. Heat oil in Dutch oven over medium-high heat. Add onion and cook, stirring often, until softened, 5 minutes. Add garlic and cumin and cook, stirring constantly, until fragrant, about 1 minute.
2. Add sweet potatoes, water, and salt and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 10 minutes.
3. Transfer 2 c of sweet-potato mixture to food processor and puree. Return puree to Dutch oven. Add milk, corn, black beans, and chipotles. Reduce heat to low and cook covered, stirring occasionally, just until heated through
(do not boil), about 5 minutes. Ladle evenly into 6 bowls; sprinkle with cilantro and scallions. Serve with lime wedges. (generous 1 cup).
2 t olive oil
1 onion, chopped
2 garlic cloves, minced
2 t ground cumin
2 large sweet potatoes (1 ¾ lbs) peeled and cut into ½” pieces (6 cups)
2 c water
¾ t salt
2 c reduced-fat milk
1 ½ c frozen corn kernels
1 (15 ½ oz) can black beans, rinsed and drained
2 t minced chipotles in adobo
Fresh cilantro
Thinly sliced scallions
Lime wedges
1. Heat oil in Dutch oven over medium-high heat. Add onion and cook, stirring often, until softened, 5 minutes. Add garlic and cumin and cook, stirring constantly, until fragrant, about 1 minute.
2. Add sweet potatoes, water, and salt and bring to a boil. Reduce heat and simmer, covered, until vegetables are very tender, about 10 minutes.
3. Transfer 2 c of sweet-potato mixture to food processor and puree. Return puree to Dutch oven. Add milk, corn, black beans, and chipotles. Reduce heat to low and cook covered, stirring occasionally, just until heated through
(do not boil), about 5 minutes. Ladle evenly into 6 bowls; sprinkle with cilantro and scallions. Serve with lime wedges. (generous 1 cup).
Steak with Balsamic-Molasses Sauce and Roasted Green Beans
Year-Round Fresh pg. 85 4 serv 6 points
1 pound green beans, trimmed
2 t olive oil
¾ t salt
½ t salt-free steak grilling seasoning
3 T balsamic vinegar
2 T molasses
¾ t chopped fresh rosemary
1 (1 lb) lean boneless sirloin steak, trimmed
¾ t black pepper
1 shallot, finely chopped
¼ c orange juice
1. Preheat oven to 425
2. Place green beans in large rimmed baking pan, Drizzle with oil and sprinkle with ½ t salt and grilling seasoning. Spread in even layer and bake, stirring once, until lightly browned and crisp-tender, about 18 minutes.
3. Meanwhile, stir together vinegar, molasses, and rosemary in small bowl.
Brush both sides of steak lightly with some of the molasses mixture. Sprinkle steak with pepper and remaining ¼ salt.
4. Heat large heavy skillet over medium-high heat. Lightly spray steak with olive oil nonstick spray. Place steak in skillet and cook, turning once, until instant-read thermometer inserted into center of steak registers 145, 8-10 minutes. Transfer steak to cutting board and let stand 5 minutes.
5. Reduce heat to low. Add shallot and OJ to skillet and cook, scraping up browned bits from bottom of pan, until shallot is softened, 2 minutes. Stir in remaining molasses mixture and bring to simmer. Remove from heat.
6. Cut steak across grain into 12 thin slices. Divide steak evenly among 4 plates and drizzle with sauce. Serve with green beans
1 pound green beans, trimmed
2 t olive oil
¾ t salt
½ t salt-free steak grilling seasoning
3 T balsamic vinegar
2 T molasses
¾ t chopped fresh rosemary
1 (1 lb) lean boneless sirloin steak, trimmed
¾ t black pepper
1 shallot, finely chopped
¼ c orange juice
1. Preheat oven to 425
2. Place green beans in large rimmed baking pan, Drizzle with oil and sprinkle with ½ t salt and grilling seasoning. Spread in even layer and bake, stirring once, until lightly browned and crisp-tender, about 18 minutes.
3. Meanwhile, stir together vinegar, molasses, and rosemary in small bowl.
Brush both sides of steak lightly with some of the molasses mixture. Sprinkle steak with pepper and remaining ¼ salt.
4. Heat large heavy skillet over medium-high heat. Lightly spray steak with olive oil nonstick spray. Place steak in skillet and cook, turning once, until instant-read thermometer inserted into center of steak registers 145, 8-10 minutes. Transfer steak to cutting board and let stand 5 minutes.
5. Reduce heat to low. Add shallot and OJ to skillet and cook, scraping up browned bits from bottom of pan, until shallot is softened, 2 minutes. Stir in remaining molasses mixture and bring to simmer. Remove from heat.
6. Cut steak across grain into 12 thin slices. Divide steak evenly among 4 plates and drizzle with sauce. Serve with green beans
Grilled chicken with peach BBQ sauce
Year-Round Fresh pg. 82 6 serv 4 points GRILL
3 t olive oil
1 small red onion, finely chopped
1 small garlic clove, minced
1 t chili powder
2 ripe peaches, pitted and sliced
1 c strained tomatoes (see tip on pg 98)
1 T tomato paste
¼ c cider vinegar
1 t yellow mustard
¾ t salt
¼ t cayenne
6 (5 oz) bone-in skinless, chicken thighs, trimmed
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Heat 1 t oil in medium saucepan over medium heat. Add onion, garlic, and ½ t chili powder and cook, stirring often until onion begins to soften, about 3 minutes. Add peaches, strained tomatoes, tomato paste, vinegar, mustard, ½ t of salt, and cayenne and bring to a boil. Cook, stirring occasionally, until peaches are very tender about 8 minutes. Let stand 5 minutes.
3. Transfer to blender and puree. Press puree through strainer and discard solids. (Sauce can be made up to 4 days ahead and stored in a covered container in the fridge. Bring to room temp before serving).
4. Place chicken, remaining 2 t oil, remaining ½ t chili powder, and remaining ¼ t salt in medium bowl and turn chicken to coat. Place chicken on grill rack and grill, turning occasionally, until cooked through, 10-12 minutes, basting with ½ c of sauce during last 5 minutes of grilling. Serve chicken with remaining sauce.
3 t olive oil
1 small red onion, finely chopped
1 small garlic clove, minced
1 t chili powder
2 ripe peaches, pitted and sliced
1 c strained tomatoes (see tip on pg 98)
1 T tomato paste
¼ c cider vinegar
1 t yellow mustard
¾ t salt
¼ t cayenne
6 (5 oz) bone-in skinless, chicken thighs, trimmed
1. Spray grill rack with nonstick spray. Preheat grill to medium or prepare medium fire.
2. Heat 1 t oil in medium saucepan over medium heat. Add onion, garlic, and ½ t chili powder and cook, stirring often until onion begins to soften, about 3 minutes. Add peaches, strained tomatoes, tomato paste, vinegar, mustard, ½ t of salt, and cayenne and bring to a boil. Cook, stirring occasionally, until peaches are very tender about 8 minutes. Let stand 5 minutes.
3. Transfer to blender and puree. Press puree through strainer and discard solids. (Sauce can be made up to 4 days ahead and stored in a covered container in the fridge. Bring to room temp before serving).
4. Place chicken, remaining 2 t oil, remaining ½ t chili powder, and remaining ¼ t salt in medium bowl and turn chicken to coat. Place chicken on grill rack and grill, turning occasionally, until cooked through, 10-12 minutes, basting with ½ c of sauce during last 5 minutes of grilling. Serve chicken with remaining sauce.
White bean pita burgers with yogurt-tahini sauce
Year-Round Fresh pg. 77 4 serv. 6 points STOVE
1 15 oz can cannellini beans, rinsed and drained
¾ c whole wheat panko bread crumbs
1 carrot, finely shredded
3 T chopped fresh flat-leaf parsley
1 lg egg
½ plus 1/8 t salt
½ t ground cumin
¼ t ground coriander
1/8 t cayenne
3 t olive oil
¼ c plus 2 T plain fat-free Greek yogurt
¼ c water
1 ½ T tahini
1 ½ T lemon juice
1 garlic clove, minced
4 (6”) whole wheat pita breads, halved
8 romaine or Bibb lettuce leaves
8 heirloom tomato slices, halved
Lemon wedges
1. Place beans in large bowl. Using potato masher or fork, coarsely mash beans. Add panko, carrot, parsley, egg, ½ t salt, ¼ t cumin, coriander, and cayenne and stir to combine. Shape mixture into 8 small patties.
2. Heat 2 t of oil in large nonstick skillet over medium heat. Add patties and cook, turning once until lightly browned, about 8 minutes.
3. Meanwhile, to make sauce, whisk together yogurt, tahini, water, lemon juice, garlic, remaining 1 t oil, remaining 1/8 t salt, and remaining ¼ t cumin in small bowl.
4. Line pita breads with lettuce leaves; fill with burgers and tomato slices. Drizzle with sauce. Serve with lemon wedges. (2 filled pita halves is one serving)
1 15 oz can cannellini beans, rinsed and drained
¾ c whole wheat panko bread crumbs
1 carrot, finely shredded
3 T chopped fresh flat-leaf parsley
1 lg egg
½ plus 1/8 t salt
½ t ground cumin
¼ t ground coriander
1/8 t cayenne
3 t olive oil
¼ c plus 2 T plain fat-free Greek yogurt
¼ c water
1 ½ T tahini
1 ½ T lemon juice
1 garlic clove, minced
4 (6”) whole wheat pita breads, halved
8 romaine or Bibb lettuce leaves
8 heirloom tomato slices, halved
Lemon wedges
1. Place beans in large bowl. Using potato masher or fork, coarsely mash beans. Add panko, carrot, parsley, egg, ½ t salt, ¼ t cumin, coriander, and cayenne and stir to combine. Shape mixture into 8 small patties.
2. Heat 2 t of oil in large nonstick skillet over medium heat. Add patties and cook, turning once until lightly browned, about 8 minutes.
3. Meanwhile, to make sauce, whisk together yogurt, tahini, water, lemon juice, garlic, remaining 1 t oil, remaining 1/8 t salt, and remaining ¼ t cumin in small bowl.
4. Line pita breads with lettuce leaves; fill with burgers and tomato slices. Drizzle with sauce. Serve with lemon wedges. (2 filled pita halves is one serving)
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