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Fennel & Chicken Flatbread Chicken Divan Athenian ... - Kmarq.com

Fennel & Chicken Flatbread

Here’s an easy, new take on

pizza: pita rounds that hold

a fennel and chicken saute

and are then baked until

the cheesy topping melts.

Although great warm, they’re

just like pizza: a fabulous

lunch out of the fridge the

next day.

www.mealsmatter.org

Chicken Divan

Once the signature dish of

a New York restaurant, the

Divan Parisienne, Chicken

Divan became a party

favorite. Here, its richer

elements are streamlined,

without sacrificing taste.

www.mealsmatter.org

Athenian Orzo

Orzo, a rice-shaped pasta,

makes a delightful base for an

authentically Greek combination

of shrimp, tomatoes and

feta. To serve as a side dish,

omit the shrimp and drain the

tomatoes before adding them.

www.mealsmatter.org

Updated Mac & Cheese

Our mac-and-cheese makeover

wins raves of approval, having all

the comfort and great taste of its

predecessors with a substantially

more healthful profile. It uses

whole-wheat pasta and includes

a colorful layer of spinach. It’s

also a winner for make-ahead

convenience.

www.mealsmatter.org

Quick French Onion Soup

French onion soup is a

favorite but it usually isn’t

substantial enough to make a

complete meal. We’ve solved

this problem by adding fiberrich

chickpeas to a broth

flavored with sherry and three

kinds of onions. Of course,

we didn’t forget the gooey

topping, we’ve just made it a

little lighter and a lot easier to

prepare at home.

www.mealsmatter.org

Zucchini-Potato Latkes with Tzatziki

Tzatziki, a flavorful Greek

yogurt sauce laced with

cucumber, is a tangy

accompaniment for these

high-fiber latkes. Make it a

meal: enjoy with sliced fresh

tomatoes and a few kalamata

olives or put patties and

tzatziki (yogurt sauce) in pita

pockets for lunch on the go.

www.mealsmatter.org

Squash & Leek Lasagna

If lasagna is just a layered

noodle casserole, there’s no

reason to stand on ceremony.

Here’s a vegetarian, autumnal

version with butternut

squash, leeks, pine nuts and

Parmigiano-Reggiano.

www.mealsmatter.org

Southwestern Cheese Panini

Lots of colorful vegetables

and salsa make this cheesy

panini prettier than any grilled

cheese you’ve ever seen.

The small amount of cheddar

cheese in this sandwich goes

a long way because it is

shredded and sharp. Serve

with a mixed salad and you’ve

got a delightful lunch or light

supper.

www.mealsmatter.org

Roasted Peach Sundaes

This easy dessert satisfies

a sweet tooth while adding

another serving of fruit,

contributing vitamins and

antioxidants.

www.mealsmatter.org

Baked Cod Casserole

The combination of wine,

Gruyere cheese and toasty

bread in this fish casserole

evokes the flavors of fondue

... a perfect winter food.

Choose Pacific cod, it’s an

ocean-friendly choice. Make

It a Meal: Serve with steamed

broccoli and a glass of

Sauvignon Blanc.

www.mealsmatter.org

recipe_cards_front-PRINT-resized.indd 1

5/27/2009 9:02:10 AM


Fennel & Chicken Flatbread

Prep Time: 15 to 30 minutes | Makes: 4 servings

2 tsp Extra-virgin olive oil

1 Bulb fennel, quartered, cored and

thinly sliced, plus 1 tbsp chopped

feathery tops for garnish

1 Red bell pepper, thinly sliced

8 oz Boneless, skinless chicken breast,

very thinly sliced crosswise

4 6 1/2-inch whole-wheat pitas or eight

4-inch whole-wheat pitas

1 cup Shredded provolone cheese

Freshly ground pepper to taste

1. Preheat oven to 500°F.

2. Heat oil in a large nonstick skillet over medium heat. Add fennel and

bell pepper and cook, stirring often, until the vegetables begin to

soften, about 5 minutes. Add chicken and cook another 5 minutes,

stirring often, until the vegetables are tender and the chicken is

cooked through.

3. Place pitas on a baking sheet and top each with an equal portion of

the chicken and vegetable mixture; sprinkle with cheese and pepper.

Bake until the cheese melts and turns golden, 10 to 15 minutes.

Sprinkle with chopped fennel tops and serve warm.

Nutrient Information: Calories 447; Total Fat 13g; Saturated Fat 6g; Carbohydrates 53g; Protein 30g;

Vitamin A 1750 IU; Vitamin C 96mg; Calcium 250mg; Sodium 660mg; Fiber 10g

Chicken Divan

Prep Time: 15 to 30 minutes | Makes: 6 servings

1½ lbs Boneless, skinless chicken breast

1 tbsp Extra-virgin olive oil

2 cups Diced leek, white and light green

parts only (about 1 large)

1/2 tsp Salt

5 tbsp All-purpose flour

1 14-ounce can reduced-sodium

chicken broth

1 cup 1% milk

2 tbsp Dry sherry

1/2 tsp Dried thyme

1/2 tsp Freshly ground pepper

2 10-ounce boxes frozen chopped

broccoli, thawed, or 1 pound broccoli

crowns, chopped

1 cup Grated Parmesan cheese, divided

1/4 cup Reduced-fat mayonnaise

2 tsp Dijon mustard

1. Preheat oven to 375°F. Coat a 7-by-11-inch (2-quart) glass baking

dish with cooking spray.

2. Place chicken in a medium skillet or saucepan and add lightly salted

water to cover. Bring to a simmer over high heat. Cover, reduce heat

to low and simmer gently until the chicken is cooked through and no

longer pink in the center, 10 to 12 minutes. Drain and slice into bitesize

pieces.

3. Heat oil in a large nonstick skillet over medium-high heat. Add leek

and salt and cook, stirring often, until softened but not browned, 3

to 4 minutes. Add flour; stir to coat. Add broth, milk, sherry, thyme

and pepper and bring to a simmer, stirring constantly. Add broccoli;

return to a simmer. Remove from heat and stir in 1/2 cup Parmesan,

mayonnaise and mustard.

4. Spread half the broccoli mixture in the prepared baking dish. Top with

the chicken, then the remaining broccoli mixture. Sprinkle evenly

with the remaining 1/2 cup Parmesan. Bake until bubbling, 20 to 25

minutes. Let cool for 10 minutes before serving.

Nutrient Information: Calories 312; Total Fat 11g; Saturated Fat 4g; Carbohydrates 19g; Protein 35g; Vitamin A 35% DV;

Vitamin C 70% DV; Calcium 30% DV; Sodium 652mg; Iron 19% DV; Fiber 4g

Athenian Orzo

Prep Time: 15 to 30 minutes | Makes: 4 servings

1½ tsp Extra-virgin olive oil

1 Small onion, chopped

4 cloves Garlic, minced

1/4 cup Dry white wine

1 28-ounce can diced tomatoes

3 tbsp Chopped fresh parsley, divided

1 tbsp Drained capers

1/2 tsp Dried oregano

1/2 tsp Dried basil

1/2 tsp Salt, or to taste

Freshly ground pepper to taste

Pinch of crushed red pepper

1 lb Medium shrimp (30-40 per pound),

peeled and deveined

1 cup Orzo

1/2 cup Crumbled feta cheese

1. Preheat oven to 450°F. Coat a 9-by-13-inch (or other 3-quart) baking

dish with cooking spray. Put a large pot of lightly salted water on to

boil.

2. Heat oil in a 2-quart saucepan over medium heat. Add onion and

garlic and cook, stirring, until softened, 3 to 4 minutes. Add wine

and cook for about 1 minute. Stir in tomatoes, 1½ tbsps parsley,

capers, oregano, basil, salt, pepper and crushed red pepper; cook for

5 minutes. Drop in shrimp and cook, stirring, until barely pink, about

2½ minutes.

3. Cook orzo in the boiling water until tender but still firm, 8 to 10

minutes. Drain and transfer to the prepared baking dish. Toss with the

tomato-shrimp sauce. Sprinkle with feta and the remaining 1½ tbsps

parsley.

4. Bake, uncovered, until the feta is bubbly, about 10 minutes.

Nutrient Information: Calories 397; Total Fat 9g; Saturated Fat 4g; Carbohydrates 44g; Protein 34g; Vitamin A 15% DV;

Vitamin C 45% DV; Calcium 243mg; Sodium 991mg; Iron 35% DV; Fiber 4g

Updated Mac & Cheese

Prep Time: Less than 15 minutes | Makes: 4 servings

3 tbsp Plain dry breadcrumbs

1 tsp Extra-virgin olive oil

1/4 tsp Paprika

1 16-ounce or 10-ounce package

frozen spinach

1¾ cups 1% milk, divided

3 tbsp All-purpose flour

2 cups Grated extra-sharp Cheddar cheese

(6 ounces)

1 cup Low-fat (1%) cottage cheese

1/8 tsp Ground nutmeg

1/2 tsp Salt, or to taste

Freshly ground pepper to taste

8 oz (2 cups) whole-wheat elbow

macaroni or penne

1. Put a large pot of lightly salted water on to boil. Preheat oven to

450°F. Coat an 8-inch square (2-quart) baking dish with cooking

spray.

2. Mix breadcrumbs, oil and paprika in a small bowl. Cook spinach

according to package directions. Drain and refresh under cold water;

press out excess moisture.

3. Heat 1½ cups milk in a large heavy saucepan over medium-high heat

until steaming. Whisk remaining 1/4 cup milk and flour in a small

bowl until smooth; add to the hot milk and cook, whisking constantly,

until the sauce simmers and thickens, 2 to 3 minutes. Remove from

heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg,

salt and pepper.

4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to

cook during baking.) Drain and add to the cheese sauce; mix well.

Spread half the pasta mixture in the prepared baking dish. Spoon

the spinach on top. Top with the remaining pasta; sprinkle with the

breadcrumb mixture.

5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Nutrient Information: Calories 503; Total Fat 17g; Saturated Fat 9g; Carbohydrates 60g; Protein 31g; Vitamin A 10000 IU;

Calcium 578mg; Sodium 935mg; Fiber 8g

Quick French Onion Soup

Prep Time: 45 minutes | Makes: 6 servings

1 tbsp Extra-virgin olive oil

2 Large sweet onions, sliced

2 cups Chopped spring onions or leeks,

whites and light green parts only

2 tbsp Chopped garlic

1 tsp Chopped fresh thyme

1/4 cup Sherry (see Ingredient Note)

1/2 tsp Freshly ground pepper

3 14-ounce cans reduced-sodium beef

broth

1 15-ounce can chickpeas, rinsed

1/4 cup Minced fresh chives or scallions

6 slices Whole-wheat country bread

1 cup Shredded Gruyère or fontina cheese

1. Heat oil in a large saucepan over medium-high heat. Add sweet

onions and stir to coat. Cover, reduce heat to medium and cook,

stirring often, until softened and starting to brown, 6 to 8 minutes.

Add spring onions (or leeks), garlic and thyme and cook, uncovered,

stirring often, until starting to soften, 3 to 4 minutes.

2. Stir in sherry and pepper; increase heat to medium-high and bring to

a simmer. Cook, stirring often, until most of the liquid has evaporated,

1 to 2 minutes. Stir in broth and chickpeas and bring to a boil. Reduce

heat to a simmer and cook until the vegetables are tender, about 3

minutes. Remove from the heat and stir in chives (or scallions).

3. Meanwhile, toast bread and divide it among 6 bowls; top with cheese.

Ladle the soup over the bread and cheese and serve immediately.

Ingredient Note: Sherry is a type of fortified wine originally from southern

Spain. Don’t use the “cooking sherry” sold in many supermarkets—

it can be surprisingly high in sodium. Instead, purchase dry sherry that’s

sold with other fortified wines in your wine or liquor store.

Nutrient Information: Calories 374; Total Fat 10g; Saturated Fat 4g; Carbohydrates 48g; Protein 18g; Vitamin C 25% DV;

Calcium 25% DV; Sodium 591mg; Fiber 6g

Zucchini-Potato Latkes with Tzatziki

Prep Time: 15 to 30 minutes | Makes: 4 servings

1 lb Zucchini, shredded

2 cups Shredded cooked potato

2 Medium shallots, minced, divided

1 Egg, beaten

2 cups Fresh whole-wheat breadcrumbs (see

Tip)

1/2 cup Crumbled reduced-fat feta cheese

2 tbsp Chopped fresh dill, divided

1/2 tsp Salt, divided

1/2 tsp Freshly ground pepper, divided

2 tbsp Extra-virgin olive oil, divided

1 cup Low-fat plain yogurt

1/2 Medium cucumber, peeled, seeded

and shredded

1 tbsp Red-wine vinegar

1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.

2. Toss zucchini, potato, 3 tbsps shallot and egg in a large bowl. Add

breadcrumbs, feta, 1 tbsp dill, 1/4 tsp salt and 1/4 tsp pepper; toss to

combine. Form the mixture into 12 patties.

3. Heat 1 tbsp oil in a large nonstick skillet over medium-high heat. Add

6 patties, cover and cook until crispy and browned on one side, 2 to

5 minutes. Carefully transfer the latkes to the prepared pan, brownedside

down. Repeat with the remaining 1 tbsp oil and patties.

4. Transfer the latkes to the oven and bake until firm and heated through,

10 to 12 minutes.

5. Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the

remaining minced shallot, 1 tbsp dill and 1/4 tsp each salt and pepper

in a small bowl. Serve the latkes with the tzatziki on the side.

Tip: To make fresh breadcrumbs: Trim crusts from firm sandwich bread.

Tear bread into pieces and process in a food processor into coarse

crumbs. One slice makes about 1/3 cup crumbs.

Nutrient Information: Calories 325; Total Fat 12g; Saturated Fat 3g; Carbohydrates 45g; Protein 14g; Vitamin C 21mg;

Calcium 300mg; Sodium 689mg; Fiber 10g

Squash & Leek Lasagna

Prep Time: 45 minutes | Makes: 12 servings

10 oz Lasagna noodles, preferably whole-wheat

2 tbsp Unsalted butter

4 Large or 5 medium leeks, pale green

and white parts only, thinly sliced and

washed thoroughly (about 6 cups)

1/2 cup All-purpose flour

4 cups Nonfat milk

1 tsp Dried thyme

1 tsp Salt

3/4 tsp Freshly grated nutmeg

1/2 tsp Freshly ground pepper

1 2-pound butternut squash, peeled,

halved, seeded and grated using the

large-hole side of a box grater

6 oz Parmigiano-Reggiano, grated using

the large-hole side of a box grater

1/4 cup Toasted pine nuts

1. Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with cooking spray.

2. Bring a large pot of water to a boil. Cook noodles until not quite al

dente, about 2 minutes less than the package directions. Drain; return

the noodles to the pot and cover with cool water.

3. Melt butter in a Dutch oven over medium heat. Add leeks; cook,

stirring often, until softened, about 6 minutes. Sprinkle flour over

the leeks; stir well. Cook, stirring constantly, for 2 minutes. Whisk in

milk in a slow stream and cook, whisking constantly, until thick and

bubbling, 8 to 10 minutes. Whisk in thyme, salt, nutmeg and pepper.

Remove from the heat.

4. Assemble lasagna in the prepared baking dish by layering one-third

of the noodles, one-third of the sauce, half the squash, one-third of

the cheese, half the remaining noodles, half the remaining sauce, all

the pine nuts, all the remaining squash, half the remaining cheese, all

the remaining noodles, all the remaining sauce and all the remaining

cheese. Cover with parchment paper then foil.

5. Bake the lasagna for 50 minutes. Uncover and bake until bubbling and lightly

browned, 30 to 45 minutes more. Let stand for 10 minutes before serving.

Nutrient Information: Calories 278; Total Fat 9g; Saturated Fat 4g; Carbohydrates 37g; Protein 14g; Vitamin A 7500 IU;

Vitamin C 18mg; Calcium 300mg; Sodium 464mg; Iron 2.7mg; Fiber 6g

Southwestern Cheese Panini

Prep Time: 15 to 30 minutes | Makes: 4 servings

4 oz Shredded sharp Cheddar

1 cup Shredded zucchini

1/2 cup Shredded carrot

1/4 cup Finely chopped red onion

1/4 cup Prepared salsa

1 tbsp Chopped pickled jalapeño

pepper (optional)

8 slices Whole-wheat bread

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready

by the stove.

2. Combine Cheddar, zucchini, carrot, onion, salsa and jalapeño (if using)

in a medium bowl. Divide among 4 slices of bread and top with

the remaining bread.

3. Heat 1 tsp canola oil in a large nonstick skillet over medium heat.

Place 2 panini in the pan. Place the medium skillet on top of the

panini, then weigh it down with the cans. Cook the panini until golden

on one side, about 2 minutes. Reduce the heat to medium-low, flip

the panini, replace the top skillet and cans, and cook until the second

side is golden, 1 to 3 minutes more. Repeat with another 1 tsp oil and

the remaining panini.

Nutrient Information: Calories 310; Total Fat 11g; Saturated Fat 5g; Carbohydrates 37g; Protein 16g; Vitamin A 50% DV;

Vitamin C 20% DV; Calcium 30% DV; Iron 15% DV; Fiber: 5g

Roasted Peach Sundaes

Prep Time: Less than 15 minutes | Makes: 6 servings

3 Ripe peaches, halved and pitted

1 tbsp Brown sugar

2 tsp Lemon juice

3 cups Nonfat vanilla frozen yogurt

6 Gingersnaps, crumbled

(optional)

1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.

2. Toss peach halves with brown sugar and lemon juice, and place them

cut-side-up on the prepared baking sheet. Roast until the peaches are

tender, 20 to 30 minutes. If the juice on the pan begins to burn, add a

little water and loosely cover the fruit with foil.

3. Top each peach half with a 1/2-cup scoop of frozen yogurt and a

sprinkle of crumbled gingersnaps (if using). Serve

immediately.

Nutrient Information: Calories 138; Total Fat 0g; Carbohydrates 30g; Protein 5g; Vitamin C 10% DV; Calcium 15% DV;

Sodium 64mg; Fiber: 1g

Baked Cod Casserole

Prep Time: 15 to 30 minutes | Makes: 4 servings

2 tbsp Extra-virgin olive oil, divided

2 Medium onions, very thinly sliced

1 cup Dry white wine

1¼ lbs Pacific cod, cut into 4 pieces

2 tsp Chopped fresh thyme

1/2 tsp Kosher salt

1/2 tsp Black pepper

1½ cups Finely chopped whole-wheat country

bread (about 2 slices)

1/2 tsp Paprika

1/2 tsp Garlic powder

1 cup Finely shredded Gruyere or Swiss

cheese

1. Preheat oven to 400°F.

2. Heat 1 tbsp oil in a large ovenproof skillet over medium-high heat.

Add onions and cook, stirring often, until just starting to soften, 5 to

7 minutes. Add wine, increase heat to high and cook, stirring often,

until the wine is slightly reduced, 2 to 4 minutes.

3. Place cod on the onions and sprinkle with thyme, salt and pepper.

Cover the pan tightly with foil; transfer to the oven and bake for 12

minutes.

4. Toss the bread with the remaining 1 tbsp oil, paprika and garlic powder

in a small bowl. Spread the bread mixture over the fish and top

with cheese. Bake, uncovered, until the fish is opaque in the center,

about 10 minutes more.

Nutrient Information: Calories 328; Total Fat 13g; Saturated Fat 4g; Carbohydrates 16g; Protein 29g; Calcium 250mg;

Sodium 414mg; Fiber 4g

recipe_cards_back-PRINT-resized.indd 1

5/27/2009 9:01:08 AM

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