4 servings
- 2 tablespoons canola or olive oil
- 1 cut-up fryer chicken (about 3 1/2 pounds), skin removed
- 2 ribs celery, sliced
- 2 carrots, peeled and sliced
- 1 onion, peeled and chopped
- 2 cloves garlic, peeled and minced, or 1 teaspoon garlic paste
- 2 tablespoons flour
- 1 tablespoon Middle Eastern spice blend (see note)
- 2 cups chicken broth
- 1 bay leaf
- 1 teaspoon grated lemon zest
- 1/4 teaspoon salt
- Freshly ground black pepper to taste
- Hot cooked couscous
- 2 tablespoons chopped fresh parsley
1. In a large Dutch oven or deep skillet over medium-high heat, warm the oil. Brown the chicken, a few pieces at a time, and remove to a plate. Pour off all but 2 tablespoons of the fat.
2. Add the celery, carrots and onion; saute until onion is softened, about 3 to 4 minutes. Stir in the garlic, flour and spice blend; saute 30 seconds. Return the chicken to the pan.
3. Add the chicken broth, bay leaf, lemon zest, salt and pepper. Bring to a boil, reduce the heat to medium-low, and simmer, covered, until the chicken is tender and cooked through, 35 to 45 minutes.
4. For easier serving, cut the chicken from the bone and put back into the sauce. Spoon over the hot couscous and garnish with parsley.
Note: You can make your own spice blend by stirring together 3/4 teaspoon each ground cumin and coriander, 1/2 teaspoon each cinnamon and ground ginger and 1/4 teaspoon cayenne pepper.
Data per serving
Calories 367
Protein 39.8g
Fat 16.8g
Carbohydrates 12.6g
Sodium 1493mg
Saturated fat 3.16g
Monounsaturated fat 7.56g
Polyunsaturated fat 4.33g
Cholesterol 114mg
From "The International Pantry Cookbook: An Everyday Guide to Cooking with Seasonings, Prepared Sauces, and Spices" by Heidi Haughy Cusick.
Friday, December 5, 2008
Vegetable Torta Rustica
8 to 10 servings
- Nonstick cooking spray
- 2 large eggplants, sliced crosswise 1/4 inch thick
- 4 tablespoons olive oil, divided
- 1/2 teaspoon salt, divided
- Freshly ground black pepper to taste
- 1 large red bell pepper, cut into quarters, seeded and thinly sliced
- 2 large plum tomatoes, cored, halved and thinly sliced
- 1 small onion, halved, peeled and thinly sliced
- 2 medium cloves garlic, peeled and coarsely chopped
- 1/3 cup Kalamata olives, pitted and coarsely chopped
- 1 pound low-fat ricotta cheese
- 1 whole egg
- 3 egg whites
- 1/3 cup grated Parmesan cheese
- 1/3 cup coarsely chopped fresh basil
- 1/4 cup finely chopped parsley
- 1/4 teaspoon cayenne pepper
- 2 cups (16 ounces) good-quality marinara sauce
- 1/3 cup dry Italian bread crumbs
- 1 1/2 cups shredded mixed Italian cheeses
1. Spray 2 baking sheets with nonstick cooking spray. Lay the eggplant slices on the sheets and brush with 2 tablespoons olive oil. Lightly sprinkle with 1/4 teaspoon salt and some pepper. Bake in a preheated 400-degree oven 20 minutes, until tender and golden. Let cool slightly and transfer to a plate.
2. Combine the bell pepper, tomatoes, onion, garlic, 2 tablespoons olive oil, 1/4 teaspoon salt and a little pepper. Bake 15 minutes. Remove from the oven and cool. Stir in the olives.
3. Combine the ricotta, whole egg, egg whites, Parmesan, basil, parsley and cayenne. Stir well until completely blended.
4. Spray a 9-by-13-inch baking dish with cooking spray. Line the bottom with half of the eggplant slices. Spread the ricotta mixture on top. Drizzle with a third of the marinara sauce and sprinkle with half of the bread crumbs and half of the shredded cheese. Spread the bell pepper mixture on top; sprinkle with the remaining bread crumbs. Top with a final layer of the eggplant slices, the remaining tomato sauce and shredded cheese.
5. Bake in a preheated 375-degree oven 40 minutes. Let set 15 minutes before cutting.
Note: The torta can be baked a day in advance. Cool, cover and refrigerate. Remove from refrigerator about an hour before serving. Rewarm, covered with aluminum foil, in a 350-degree oven 45 minutes. The torta can also be reheated, loosely covered with wax paper, in a microwave.
Data per 1 of 10 servings
Calories 262
Protein 14.2g
Fat 14.9g
Carbohydrates 18.5g
Sodium 911mg
Saturated fat 4.55g
Monounsaturated fat 6.41g
Polyunsaturated fat 1.20g
Cholesterol 39mg
- Nonstick cooking spray
- 2 large eggplants, sliced crosswise 1/4 inch thick
- 4 tablespoons olive oil, divided
- 1/2 teaspoon salt, divided
- Freshly ground black pepper to taste
- 1 large red bell pepper, cut into quarters, seeded and thinly sliced
- 2 large plum tomatoes, cored, halved and thinly sliced
- 1 small onion, halved, peeled and thinly sliced
- 2 medium cloves garlic, peeled and coarsely chopped
- 1/3 cup Kalamata olives, pitted and coarsely chopped
- 1 pound low-fat ricotta cheese
- 1 whole egg
- 3 egg whites
- 1/3 cup grated Parmesan cheese
- 1/3 cup coarsely chopped fresh basil
- 1/4 cup finely chopped parsley
- 1/4 teaspoon cayenne pepper
- 2 cups (16 ounces) good-quality marinara sauce
- 1/3 cup dry Italian bread crumbs
- 1 1/2 cups shredded mixed Italian cheeses
1. Spray 2 baking sheets with nonstick cooking spray. Lay the eggplant slices on the sheets and brush with 2 tablespoons olive oil. Lightly sprinkle with 1/4 teaspoon salt and some pepper. Bake in a preheated 400-degree oven 20 minutes, until tender and golden. Let cool slightly and transfer to a plate.
2. Combine the bell pepper, tomatoes, onion, garlic, 2 tablespoons olive oil, 1/4 teaspoon salt and a little pepper. Bake 15 minutes. Remove from the oven and cool. Stir in the olives.
3. Combine the ricotta, whole egg, egg whites, Parmesan, basil, parsley and cayenne. Stir well until completely blended.
4. Spray a 9-by-13-inch baking dish with cooking spray. Line the bottom with half of the eggplant slices. Spread the ricotta mixture on top. Drizzle with a third of the marinara sauce and sprinkle with half of the bread crumbs and half of the shredded cheese. Spread the bell pepper mixture on top; sprinkle with the remaining bread crumbs. Top with a final layer of the eggplant slices, the remaining tomato sauce and shredded cheese.
5. Bake in a preheated 375-degree oven 40 minutes. Let set 15 minutes before cutting.
Note: The torta can be baked a day in advance. Cool, cover and refrigerate. Remove from refrigerator about an hour before serving. Rewarm, covered with aluminum foil, in a 350-degree oven 45 minutes. The torta can also be reheated, loosely covered with wax paper, in a microwave.
Data per 1 of 10 servings
Calories 262
Protein 14.2g
Fat 14.9g
Carbohydrates 18.5g
Sodium 911mg
Saturated fat 4.55g
Monounsaturated fat 6.41g
Polyunsaturated fat 1.20g
Cholesterol 39mg
Monday, December 1, 2008
Cheddar Fans
Categories: Breads, Cheese, Quickbreads
Servings: 4
5 oz Cheddar; Sharp, Grated
2 c Unbleached Flour; Sifted
1 tb Baking Powder
1 ts Salt
1/2 c Butter Or Shortening
1/2 c Milk
Butter; Softened
Butter; Melted
Grease the bottoms of 12 muffin pan cups. Grate the cheese into a bowl, if
not already grated and set aside. Sift the flour, baking powder and salt
into a bowl. Cut in the shortening with a pastry blender or two knives,
until the mixture resembles coarse corn meal. Make a well in the center of
the mixture and add the milk all at once. Stir with a fork until the dough
forms a ball. Gently form the dough into a ball and put on a lightly
floured surface. Knead it lightly with the fingertips 10 or 15 times. Roll
the dough into a 12 X 10-inch rectangle about 1/4-inch thick. Cut into 5
strips and spread with the softened butter. Sprinkle four strips with the
grated cheddar cheese and stack the four on top of one another and top with
the fifth strip. Cut into 12 equal pieces and place on end in the muffin
cups. Brush the tops of the rolls with the melted butter. Bake at 450
degrees F. for 10 to 15 minutes or until the biscuits are golden brown.
Serve hot with butter. Makes 1 dozen Cheddar Fans.
Servings: 4
5 oz Cheddar; Sharp, Grated
2 c Unbleached Flour; Sifted
1 tb Baking Powder
1 ts Salt
1/2 c Butter Or Shortening
1/2 c Milk
Butter; Softened
Butter; Melted
Grease the bottoms of 12 muffin pan cups. Grate the cheese into a bowl, if
not already grated and set aside. Sift the flour, baking powder and salt
into a bowl. Cut in the shortening with a pastry blender or two knives,
until the mixture resembles coarse corn meal. Make a well in the center of
the mixture and add the milk all at once. Stir with a fork until the dough
forms a ball. Gently form the dough into a ball and put on a lightly
floured surface. Knead it lightly with the fingertips 10 or 15 times. Roll
the dough into a 12 X 10-inch rectangle about 1/4-inch thick. Cut into 5
strips and spread with the softened butter. Sprinkle four strips with the
grated cheddar cheese and stack the four on top of one another and top with
the fifth strip. Cut into 12 equal pieces and place on end in the muffin
cups. Brush the tops of the rolls with the melted butter. Bake at 450
degrees F. for 10 to 15 minutes or until the biscuits are golden brown.
Serve hot with butter. Makes 1 dozen Cheddar Fans.
Chili-Cheese Bread
Categories: Breads, Vegetables
Servings: 6
3 c Monterey Jack Cheese; Grated 4 oz Chiles; Chopped, *
1 c Mayonnaise 1 French Bread; Loaf, Unsliced
* You can use one can of sweet green chiles or jalapenos that have been
chopped.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mix the cheese, peppers, and mayonnaise, blending well. Spread on the cut
surface of the French bread, which has been sliced in half horizontally.
Bake at 350 degrees F for 20 to 30 minutes and cut into thick slices and
serve hot.
Servings: 6
3 c Monterey Jack Cheese; Grated 4 oz Chiles; Chopped, *
1 c Mayonnaise 1 French Bread; Loaf, Unsliced
* You can use one can of sweet green chiles or jalapenos that have been
chopped.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Mix the cheese, peppers, and mayonnaise, blending well. Spread on the cut
surface of the French bread, which has been sliced in half horizontally.
Bake at 350 degrees F for 20 to 30 minutes and cut into thick slices and
serve hot.
Cheddar-Olive Bread
Categories: Breads, Cheese, Vegetables
Servings: 6
3 c Cheddar; Sharp, Grated
3 oz Pimento-StuffedOlives;Sliced
1 c Mayonnaise
1 French Bread; Loaf, Unsliced
Mix the cheese, olives, and mayonnaise together. Spread on the cut surface
of the French Bread, which has been sliced horizontally. Bake at 350
degrees F for 20 to 30 minutes, then slice into thick slices and serve hot.
Servings: 6
3 c Cheddar; Sharp, Grated
3 oz Pimento-StuffedOlives;Sliced
1 c Mayonnaise
1 French Bread; Loaf, Unsliced
Mix the cheese, olives, and mayonnaise together. Spread on the cut surface
of the French Bread, which has been sliced horizontally. Bake at 350
degrees F for 20 to 30 minutes, then slice into thick slices and serve hot.
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