YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

Beef Stroganoff with Portobello Mushrooms
Meaty portobello mushrooms add to the richness of this meal without adding a lot of fat and calories. Ensure the tenderness of the flank steak by slicing it against the grain.

Ingredients

* 2 teaspoons plus 1 tablespoon canola oil, divided
* 1 pound flank steak, trimmed
* 4 large portobello mushrooms, stemmed, halved and thinly sliced
* 1 large onion, sliced
* 3/4 teaspoon dried thyme leaves
* 1/2 teaspoon freshly ground pepper
* 3 tablespoons all-purpose flour
* 1 14-ounce can reduced-sodium beef broth
* 1 tablespoon red-wine vinegar
* 1/2 cup reduced-fat sour cream
* 4 tablespoons chopped fresh chives, or parsley, divided

Directions

1. Heat 2 teaspoons oil in a large skillet over high heat until shimmering but not smoking. Add steak and cook until browned on both sides, 3 to 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.) Transfer to a cutting board and let rest for 5 minutes. Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.

2. Heat the remaining 1 tablespoon oil in the skillet over medium heat. Add mushrooms, onion, thyme, salt and pepper and cook, stirring often, until the vegetables are very tender and lightly browned, 8 to 12 minutes. Sprinkle flour over the vegetables; stir to coat. Stir in broth, and vinegar and bring to a boil, stirring often.

Reduce heat to a simmer, and continue cooking, stirring often, until the mixture is thickened, about 3 minutes. Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices. Bring to a simmer and cook, stirring, until heated through, 1 to 2 minutes more.

[jezzie]

Crockpot Hungarian Goulash

INGREDIENTS

* 2 pounds beef chuck roast, cubed
* 1 tablespoon butter
* 1 tablespoon olive oil
* 1 large onion, diced
* 1 tablespoons Worcestershire sauce
* 1 teaspoon Splnda brown sugar
* 1/2 teaspoon red pepper
* 3 tablespoons Hungarian sweet paprika
* 1 cup low sodium beef broth

DIRECTIONS

1. Place beef in slow cooker, cover with onion, butter and oil.

In a medium bowl, stir together Worcestershire sauce, brown sugar, paprika, pepper and beef broth.
Pour mixture over beef and onions.

2. Cover, and cook on Low for 9 to 10 hours, or until meat is tender.

3. Serve over brown rice or whole grain ziti

[jezzie]

Slow cooker pork tenderloin


Ingredients:

1 pound pork tenderloin
1/2 ounce dry onion soup mix
1/2 cup water
1/4 cup and 2 tablespoons red wine
2 tablespoons minced garlic
1 tablespoon soy sauce
freshly ground black pepper to taste

Directions:

Place pork tenderloin in a slow cooker with the contents of the soup packet.
Pour water, wine, and soy sauce over the top, turning the pork to coat.
Carefully spread garlic over the pork, leaving as much on top of the roast during cooking as possible.
Sprinkle with pepper, cover, and cook on low setting for 4 hours.

[jezzie]

Ultimate Beef Chili

Offer garnishes, such as reduced-fat sour cream and grated Cheddar cheese (about 1 tablespoon each per person), chopped scallions and chopped fresh tomatoes. Serve with warmed corn tortillas and a green salad topped with orange slices.

1 pound beef round, trimmed and cut into 1/2-inch chunks
freshly ground pepper to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

1. Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
2. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
3. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
4. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

[jezzie]

Spicy Orange Beef & Broccoli Stir-Fry
Hints of orange and a touch of heat dress up a classic combination. Serve with rice.

Makes 6 servings, generous 1 cup each

3 oranges
3 tablespoons reduced-sodium soy sauce
1 tablespoon Chinese rice wine or dry sherry
1 tablespoon cornstarch
3 teaspoons peanut oil or canola oil, divided
1 pound beef sirloin, trimmed and sliced against the grain into 1/8-inch-thick slices
2 tablespoons minced garlic
2 tablespoons minced fresh ginger
6-8 small dried red chiles
2 pounds broccoli, cut into small florets (6 cups)
1/3 cup water
1 red bell pepper, seeded and sliced
1/2 cup sliced scallion greens

1. With a small sharp knife or vegetable peeler, carefully pare wide strips of zest from one of the oranges. Cut zest into 1-inch strips and set aside. Squeeze juice from all the oranges into a small bowl (for about 3/4 cup). Add soy sauce, rice wine (or sherry), cornstarch and sugar and stir to combine; set aside.
2. Heat 1 teaspoon oil in a wok or large skillet over high heat until almost smoking. Add beef and stir-fry just until no longer pink on the outside, about 1 minute. Transfer to a plate lined with paper towels and set aside.
3. Add the remaining 2 teaspoons oil to the pan and heat until very hot. Add garlic, ginger, chiles and the reserved orange zest; stir-fry until fragrant, about 30 seconds. Add broccoli and water. Cover and steam, stirring occasionally, until the water has evaporated and the broccoli sizzles, about 3 minutes. Add bell pepper and stir-fry for 1 minute more.
4. Stir the reserved orange sauce and pour it into the wok. Bring to a boil, stirring; cook until the sauce has thickened slightly, 1 to 2 minutes. Add scallion greens and the reserved beef and toss to coat with sauce; heat through.

TIP: Freezing the beef sirloin for 30 minutes makes it easier to cut into very thin slices.

[jezzie]

Cuban-Style Pork and Rice
Full of spice and exotic flavors, this Cuban take on the classic Spanish paella is an easy way to feed a hungry crowd. Dont worry if you have leftovers. They can easily be rewarmed in a microwave or combined with eggs to make a Spanish tortilla (omelet); or for a great cold dish, toss the leftover rice with cooked vegetables and a vinaigrette made with lime juice instead of vinegar.

Ingredients

* 1/4 cup paprika
* 1/4 cup lime juice
* 3 tablespoons extra-virgin olive oil, divided
* 2 tablespoons rum, (optional)
* 2 teaspoons minced garlic, plus 2 tablespoons chopped garlic, divided
* 2 teaspoons fresh oregano, chopped
* 1 teaspoon kosher salt
* 1 teaspoon freshly ground pepper
* 1/2 teaspoon ground cumin, cumin
* 1 1/2 pounds boneless pork chops, (3/4-1 inch thick), trimmed, cut into cubes
* 2 cups onion, chopped
* 2 cups arborio rice, or short-grain brown rice
* 2 14-ounce cans reduced-sodium chicken broth
* 1 cup canned diced tomatoes, diced
* 2 tablespoons capers, rinsed
* 1/4 teaspoon saffron threads, (see Note)
* 16 large raw shrimp, (21-25 per pound), peeled and deveined (optional)
* 2 cups frozen artichoke hearts, thawed, or cooked green beans, fresh or frozen, thawed
* 1/2 cup roasted red peppers, cut into strips

Directions

1. Combine paprika, lime juice, 2 tablespoons oil, rum (if using), 2 teaspoons minced garlic, oregano, salt, pepper and cumin in a medium bowl, stirring to make a homogeneous paste. Add pork and stir to coat.
2. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add the pork, leaving any excess spice mixture in the bowl to add later. Cook the pork, stirring, until just cooked on the outside and the spices are very fragrant, 2 to 3 minutes. Transfer the pork to a plate.
3. Add onion and the remaining 2 tablespoons garlic to the pan and cook, stirring often, until the onion is softened, 4 to 5 minutes. Add rice and cook, stirring, until well coated with the onion mixture. Stir in broth, tomatoes, capers, saffron and any remaining spice mixture. (If using brown rice, also add 3/4 cup water now.) Bring to a boil, then reduce to a low simmer; cook, stirring occasionally, 15 minutes for arborio, 30 minutes for brown rice.
4. Preheat oven to 350°F.
5. Stir shrimp (if using) and artichokes (or green beans) into the rice. Cover and bake for 20 minutes. Stir in the pork and any accumulated juices from the plate; scatter roasted peppers on top. Cover and continue baking until the rice is tender and the liquid has been absorbed (if youve added shrimp, they should be opaque and pink), 10 to 15 minutes more.

[jezzie]

Spicy Yogurt Chicken
Plain yogurt is a magical ingredient in a marinade. It tenderizes chicken while keeping it moist and succulent. Add a little sweetener, something tart and warm spices--and you have a dynamite dish.

Ingredients

* 2 tablespoons hot water
* 2 pinches saffron threads, (1/2 teaspoon)
* 1/2 cup nonfat or low-fat plain yogurt
* 1 onion, very finely chopped
* 3 cloves garlic, very finely chopped
* 2 tablespoons harissa, or 2 teaspoons hot sauce or 1/2 teaspoon cayenne pepper
* 2 tablespoons lemon juice
* 1 tablespoon honey
* 1 tablespoon extra-virgin olive oil
* 1/2 teaspoon salt
* 1/2 teaspoon ground cumin
* 1/4 teaspoon ground cinnamon
* 8 chicken drumsticks, skin removed

Directions

1. Place hot water in a small bowl and crumble saffron threads over it. Steep for 5 minutes. Combine yogurt, onion, garlic, harissa (or hot sauce or cayenne), lemon juice, honey, oil, salt, cumin and cinnamon in a shallow dish. Stir in the saffron water. Add drumsticks and coat well. Cover with plastic wrap and marinate in the refrigerator for at least 30 minutes or up to 12 hours.
2. Meanwhile, preheat oven to 450°F. Line a baking sheet with foil and set an oiled rack on top. Place the drumsticks on the rack and bake until the chicken is golden brown on the outside and no longer pink in the center, about 30 minutes.

[jezzie]

Chicken Tandoori

3 pounds chicken pieces

1 cup plain yogurt
juice from one lime
2 TBS. olive oil
4-5 cloves chopped garlic
1 tsp. ginger
1 tsp. paprika
2 tsp. chili powder
1/4 tsp. tumeric
1/4 tsp. cinnamon
1/4 tsp. cayenne pepper
1/4 tsp. salt

Place chicken in glass baking dish. Combine other ingredients and coat chicken. Marinate overnight.

Bake at 350* for one hour.

[jezzie]

Apple Cider Chicken

Ingredients

* 4 boneless, skinless chicken breasts, (1-1 1/4 pounds total)
* Salt and freshly ground pepper
* 1 tablespoon extra-virgin olive oil, divided
* 2 Granny Smith apples, peeled, cored and thickly sliced
* 1/4 cup finely chopped shallots
* 1 teaspoon dried thyme
* 1/2 cup apple cider
* 1/2 cup reduced-sodium chicken broth
* 1 tablespoon reduced-fat sour cream
* 1 tablespoon chopped fresh parsley

Directions

1. Season chicken on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
2. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add apples, shallots and thyme. Cook, stirring, until softened, 2 to 3 minutes. Add cider and broth; bring to a simmer. Cook until slightly thickened, about 3 minutes.
3. Return chicken and juices to pan; reduce heat to low. Simmer until chicken is cooked through, about 4 minutes. Transfer chicken to a warmed platter. Stir sour cream and parsley into sauce. Season with salt and pepper and spoon over chicken.

[jezzie]

Herb & Lemon Roast Chicken

Ingredients:

2 lemons
2 cups packed parsley leaves
1/4 cup fresh thyme leaves
1/4 cup fresh rosemary leaves
4 cloves garlic, peeled
1 1/2 tablespoons extra-virgin olive oil
1 teaspoons salt
Freshly ground pepper to taste
2 whole chickens (3 1/2 - 4 pounds each)
1 14-ounce can reduced-sodium chicken broth, divided
2 tablespoons water mixed with 1 tablespoon cornstarch

1. Position oven rack in lower third of oven; preheat to 350°F. Coat a large roasting pan with cooking spray.
2. To prepare chickens: Zest lemons, then cut in half. Combine lemon zest, parsley, thyme, rosemary, garlic, oil, salt and pepper in a food processor or blender; process until finely chopped. Reserve 1/4 cup of the mixture, covered, in the refrigerator for the gravy.
3. Place chicken hearts, necks and gizzards in the prepared pan (reserve livers for another use). Remove excess fat from chickens. Dry insides with a paper towel. With your fingers, loosen skin over breasts and thighs to make pockets, being careful not to tear the skin.
4. Spread 1/4 cup herb mixture in the pan; place the chickens on top, at least 1 inch apart. Rub 1 tablespoon herb mixture into each cavity; spread remaining mixture under skin. Place 2 lemon halves in each cavity. Tuck wings behind the back and tie legs together.
5. Roast the chickens for 20 minutes. Drizzle with 1/4 cup broth and roast for 40 minutes more, basting with pan drippings every 20 minutes. Tent the chickens with aluminum foil and continue roasting for 30 minutes, or until an instant-read thermometer inserted into the thickest part of the thigh, away from the bone, registers 180°F and the cavity juices run clear.
6. To prepare gravy: Transfer the chickens to a platter; tent with foil. Pour pan juices into a bowl, leaving giblets in the pan. Chill juices in the freezer for 10 minutes. Meanwhile, add remaining broth to the pan; bring to a boil over medium heat, scraping up any browned bits. Add any juices accumulated on the platter.
7. Skim fat from the chilled juices. Add juices to the pan; return to a boil, then strain into a saucepan. Bring to a simmer. Whisk in cornstarch mixture. Simmer, stirring, until slightly thickened, about 1 minute. Stir in reserved herb mixture. Season with pepper.
8. Carve the chickens, discarding skin. Serve with the gravy

[jezzie]

Garlicy/Pecan Fried Chicken

* 1 lb boneless chicken breast
* 2 oz pecans
* 1/2 tsp salt
* 2 tsp spices (I use a combination)
* 4 cloves garlic
* 1/2 tsp ground pepper
* 1/2 tsp sugar
* 1 cup buttermilk
* 2 cups wheat flour
* 1/2 tsp garlic powder
* 1/4 tsp oregano
* 1/4 tsp ground pepper
* 1 tsp salt
* vegetable shortening for frying

1. The key is the marinade. A great deal of this will end up sticking to the chicken when you fry it, but it also flavors the chicken and makes it more moist. Place the pecans, 1 tsp salt, the spices, the garlic cloves, half the pepper, the sugar and the buttermilk in a blender. Pulse and blend until the garlic and pecans are chopped up very finely.

2. Place the chicken in a nonreactive bowl and pour the buttermilk mix over it. Mix everything so that all the chicken is evenly coated. Place the bowl in the fridge and marinate for at least two hours and up to eight hours or more. Stir thing every once in a while.

3. Get the flour coating ready. In a strong plastic food storage bag, or a doubled weak bag, place the flour and the remaining spices. Shake it up a bit to get things evenly mixed.

4. Get your fry pan ready by heating enough shortening to reach halfway up your chicken pieces to a good fry temperature. It will be hot enough when a pinch of flour will sizzle a bit when dropped in.

5. When you're ready, take a piece of chicken, making sure to coat it with buttermilk as much as you can, and place it in the bag of flour. Shake the bag to get the piece totally caked in flour. Doing this too much is better than not doing it enough.
When it's good and caked, take the piece out and put it into the hot oil.

Fry one side completely and then fry the other. (about 4 minutes each side) Don't flip things back and forth. Don't crowd the pieces at all. Give them plenty of room. As each piece is done, drain it on paper towels. Cut open the first piece to make sure you're timing things right.

[jezzie]

Herb Roasted Turkey Breast

small (golf-ball sized) onion, peeled and coarsely chopped
1/2 lemon, scrubbed clean
12 fresh sage leaves
Small handful fresh flat-leaf parsley (about 1/4 cup, from 6 stems)
3 tablespoons extra-virgin olive oil, plus light olive oil for oiling pan
1/2 teaspoon salt
2 tablespoons butter
boneless turkey breast half, skin on (about 2 to 2 1/2 pounds)
Freshly ground black pepper
2 tablespoons all-purpose flour
2 to 3 cups apple cider
Salt and pepper

Preheat the oven to 450 degrees F. Oil a roasting pan and set it aside.

Put the onion into the bowl of a mini food processor. Using a vegetable peeler, peel the zest from the lemon in thin strips, being careful not to cut into the bitter white pith. Add the lemon zest to the food processor and reserve the whole lemon for another use. Chop the onion and lemon zest until fine. Add the sage, parsley, olive oil, and 1/4 teaspoon salt and pulse until it forms a coarse paste.

Put the butter into a small pan and heat over medium-low heat until the butter is bubbling. Remove from the heat and set aside.

Put the turkey breast on a work surface. Carefully run your fingers between the skin and the flesh from 1 end, being careful not to pull it completely off, creating a pocket. Season the turkey breast with salt and pepper.

Stuff the herb paste under the skin of the breast, and spread it evenly under the skin. Transfer the breast to the roasting pan. Using a pastry brush, baste the breast with half of the butter. Place the turkey in the oven and immediately decrease the temperature to 400 degrees F. After 20 minutes, baste the turkey breast with the remaining butter, and roast for an additional 20 minutes, until cooked through, and a thermometer placed in the thickest part of the breast registers 170 degrees F.

Remove from the oven, transfer to a platter, cover, and let rest for 10 minutes before carving while you make the gravy.

Put the roasting pan over the burner on medium heat. Sprinkle the flour over the pan juices, and cook, stirring, for a few minutes. While stirring, pour in the apple cider. Bring to a simmer, and stir until thickened. Season with salt and pepper.

Slice the turkey breast on the diagonal, and serve with warm gravy.

[jezzie]

Southwest Barbecued Chicken with Tomato Red Pepper Dressing

Ingredients:

4 tbsp Tomato Red Pepper Salad Dressing (recipe follows)
1 tsp red chile powder
1 tsp light olive oil
1 tsp honey
2 boneless, skinless chicken breast halves (about 8 ounces)

Instructions:

Preheat the oven to 375 degrees (or, fire up the grill).
Mix together the salad dressing, red chile powder, light olive oil and honey.
Pour half the dressing over the chicken breasts in a lightly oiled or nonstick baking dish.
Bake for 10 minutes. Baste with remaining sauce and cook about another 10-15 minutes or until done.
Be careful not to overcook.
2 Servings


Tomato Red Pepper Salad Dressing

1 small (6 ounce) can of tomato paste
1 whole roasted red pepper or pimento from a jar
2 tablespoons red wine vinegar
2 tablespoons water
1 clove garlic, chopped
1 teaspoon dried basil

Combine all ingredients in a blender container. Blend until well mixed.

[jezzie]

Cinnamon's Slow Sticky Chicken

1 TBS light olive oil
1 TBS. Splnda brown sugar
1 tsp paprika
1/2 tsp onion powder
1/2 tsp cayenne pepper
1/2 tsp garlic powder
1/4 tsp ginger powder
1/4 tsp black pepper
1/8 tsp sage
1/8 tsp thyme
3 lbs chicken pieces

Brush chicken with oil. Mix together spices and sugars. Coat chicken.
Place chicken in a bag or glass baking dish. Refrigerate overnight.

Bake uncovered at 250* for 5 hours.

[jezzie]

Chicken Nuggets
(with Broccoli or Spinach or Sweet Potato or Beet)
Modified recipe based on Jessica Seinfeld's: in the book Deceptively Delicious

INGREDIENTS

* 1 cup whole-wheat, white or panko (Japanese) breadcrumbs
* 1 Tbsp. grated Parmesan
* 1 tsp. paprika
* 1/2 tsp. garlic powder
* 1/2 tsp. onion powder
* 1/2 tsp. chili powder
* 1/2 tsp. powdered ginger
* 1 cup broccoli or spinach or sweet potato or beet puree
* 1 large egg, lightly beaten
* 1.5 lb. boneless, skinless chicken breast or chicken tenders, rinsed, dried and cut into small chunks
* 1/4 tsp. salt
* 1/4 tsp pepper
* Nonstick cooking spray
* 1 Tbsp. light olive oil

Instructions

In a bowl, combine the breadcrumbs, Parmesan, paprika, ginger, garlic, onion and chili powder on the paper or foil and mix well with your fingers.

In a shallow bowl, mix the vegetable puree and egg with a fork and set the bowl next to the breadcrumb mixture.

Sprinkle the chicken chunks with salt and pepper. Dip the chunks into the egg mixture and then toss them in the breadcrumbs until completely coated.

Coat a large nonstick skillet with cooking spray and set over medium-high heat. When the skillet is hot, add the oil.

Place the chicken nuggets in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side, 3 to 4 minutes. Then turn and cook until the chicken is cooked through, golden brown and crisp all over, 4 to 5 minutes longer. (Cut through a piece to check that it's cooked through.) Serve warm.

[jezzie]

Cranberry and Herb Turkey Burgers
Our usual problem with turkey burgers is the dry, chewy texture of the cooked meat. The usual solution is to add fat, but a little sautéed onion, dried cranberries and soaked couscous work even better without larding down this healthy main course.

Ingredients

* 1/4 cup plus 2 tablespoons whole-wheat couscous
* 1/2 cup boiling water
* 2 tablespoons extra-virgin olive oil
* 1 small onion, finely chopped
* 1 tablespoon chopped fresh thyme
* 1 1/2 teaspoons chopped fresh sage
* 1/4 teaspoon salt
* 1/2 teaspoon freshly ground pepper
* 1/3 cup dried cranberries, finely chopped
* 1 pound 93%-lean ground turkey

Directions

1. Place couscous in a large bowl. Pour in boiling water, stir and set aside until the water is absorbed, about 5 minutes. If grilling the burgers, preheat grill to medium-high.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion and cook, stirring, for 1 minute. Add celery; cook, stirring, until softened, about 3 minutes. Add thyme, sage, salt and pepper; cook until fragrant, about 20 seconds more. Transfer the mixture to the bowl with the couscous, add cranberries and stir to combine. Let cool for 5 minutes. Add turkey and stir until combined; do not overmix. Form the mixture into 6 patties.
3. To cook on the stovetop: Coat a large nonstick skillet, preferably cast-iron, with cooking spray and set over medium-high heat for 2 minutes. Add the patties, reduce heat to medium, and cook for 4 minutes. Turn and cook on the other side for 2 minutes. Cover and continue to cook until lightly browned but still juicy (the juices should run clear, not pink), about 4 minutes more. (An instant-read thermometer inserted in the center should read 165° F.)

To grill: Oil the grill rack and grill the burgers for 5 to 6 minutes per side, flipping gently to avoid breaking them. Serve immediately.


If I made these I'd have to add some ground pork to the mix.

[jezzie]

Balsamic-Glazed Roasted Chicken Breasts

Ingredients

* 4 bone-in chicken breasts, (about 2 1/2 pounds), trimmed, skin removed
* Salt and freshly ground pepper, to taste
* 2 teaspoons dried thyme leaves, divided
* 1/4 cup red currant jelly
* 2 tablespoons balsamic vinegar

Directions

1. Preheat oven to 400°F. Line a baking sheet with foil and lightly oil or coat it with nonstick spray.

2. Season chicken on both sides with salt and pepper, then rub with 1 1/2 teaspoons thyme. Place bone-side up in a single layer on prepared baking sheet. Roast for 15 minutes.

3. Meanwhile, in a small saucepan, heat jelly, vinegar and remaining 1/2 teaspoon thyme over medium-low heat until jelly is melted. Season with salt and pepper and remove from heat.

4. Turn chicken meat-side up. Brush liberally with jelly glaze. Continue to roast, brushing twice with remaining glaze, until the chicken is cooked through, about 15 minutes more. Serve.

[jezzie]

Hoisin Sauce Chicken


Ingredients

1 T. peanut butter
2 T. light soy sauce
1 T. melted butter
1 t. Splnda brown sugar
1 t. balsamic vinegar
1 t. sesame oil
1/4 t. garlic powder
1/4 t ginger powder
10 drops Tobasco

Combine all ingredients in a jar and shake
until completely incorporated.

Marinate 3 lbs of chicken parts in Hoisin Sauce.
Bake at 350* for one hour, fifteen minutes.

[jezzie]

Double Sesame Salmon with Mango-Avocado Salsa

# 1/4 cup plus 2 tablespoons hot mango chutney, such as Crosse & Blackwell brand
or large pieces of mango chopped
# 4 (5- to 6-ounce) salmon fillets with skin
# 3/4 teaspoon salt, divided into 1/2 and 1/4 teaspoons salt
# 1 tablespoon mixed white and black sesame seeds
# 1 tablespoon seasoned rice wine vinegar
# 1 cup diced ripe fresh mango
# 1/2 ripe medium avocado, diced
# 2 tablespoons chopped cilantro

Preheat broiler. Spread 2 tablespoons chutney over skinless side of fish. Sprinkle 1/2 teaspoon salt and the sesame seeds over fish, patting to coat.

Place salmon on rack of broiler pan, skin side down. Broil 4 to 5 inches from heat for 5 to 6 minutes, or until fish is opaque in the center.

Meanwhile, combine remaining 1/4 cup chutney with vinegar and 1/4 teaspoon salt. Stir in mango, avocado, and cilantro. Serve salsa over fish.
Serves 4.

[jezzie]

Mustard-Crusted Salmon

Ingredients

* 1 1/4 pounds center-cut salmon fillets, cut into 4 portions
* Freshly ground pepper to taste
* 1/4 cup reduced-fat sour cream
* 2 tablespoons stone-ground mustard
* 2 teaspoons lemon juice
* Lemon wedges

Directions

1. Preheat broiler. Line a broiler pan or baking sheet with foil, then coat it with cooking spray.
2. Place salmon pieces, skin-side down, on the prepared pan. Season with pepper.
3. Combine sour cream, mustard and lemon juice in a small bowl. Spread evenly over the salmon.
4. Broil the salmon 5 inches from the heat source until it is opaque in the center, 10 to 12 minutes. Serve with lemon wedges.

[jezzie]

Easy Salmon Cakes
If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

Ingredients

* 3 teaspoons extra-virgin olive oil, divided
* 1 each small onion, finely chopped
* 1 stalk celery, finely diced
* 2 tablespoons chopped fresh parsley
* 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
* 1 each large egg, lightly beaten
* 1 1/2 teaspoons Dijon mustard
* 1 3/4 cups fresh whole-wheat breadcrumbs
* 1/2 teaspoon freshly ground pepper
* Creamy Dill Sauce (** recipe follows)
* 1 each lemon, cut into wedges

Directions

1. Preheat oven to 450° F. Coat a baking sheet with cooking spray.
2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
4. Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes.

Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

[jezzie]

Creamy Dill Sauce
(for crab cakes ... etc.)

Cutting mayonnaise with yogurt is an excellent technique for reducing calories and fat.
Here, it makes a simple sauce that goes perfectly with delicate preparations.

Makes about 1/2 cup

Ingredients

1/4 cup reduced-fat mayonnaise
1/4 cup nonfat plain yogurt
2 scallions, thinly sliced
1 tablespoon lemon juice
1 tablespoon finely chopped fresh dill or parsley
Freshly ground pepper to taste

Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.