Randomness..
Some interesting recipes (dieting doesn't have to be boring at all)..
Chicken Breasts with Mushroom Cream Sauce
The secret to a good cream sauce is always the same: Limit the cream to avoid overpowering more delicate flavors. This recipe contains a bountiful amount of mushrooms served over chicken breasts.
Serves: 2
Preparation time: 30 minutes
Ingredients
2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
1 tablespoon canola oil
1 medium shallot, minced
1 cup thinly sliced shiitake mushroom caps
2 tablespoons dry vermouth or dry white wine
1/4 cup reduced-sodium chicken broth
2 tablespoons heavy cream
2 tablespoons minced fresh chives or scallion greens
Preparation
1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes.
4. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes.
5. Stir in cream and chives (or scallions); return to a simmer.
6. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.
Enjoy!
Nutrition Facts
Per serving:
275 calories
15 g fat (5 g sat, 7 g mono)
84 mg cholesterol
5 g carbohydrates
25 g protein
1 g fiber
373 mg sodium
370 mg potassium
Nutritional bonus: selenium (34% Daily Value)
Warm Chicken Sausage & Potato Salad
This warm bistro-style salad is perfect on a chilly winter's night. Or share it with guests at your next dinner party.
Serves: 6
Preparation time: 30 minutes
Ingredients
1 pound small potatoes cut in half
1 5-ounce bag arugula (about 4 cups, gently packed)
12 ounces precooked chicken sausage cut crosswise into 1/2-inch pieces
1/3 cup cider vinegar
1 tablespoon maple syrup
1 tablespoon whole-grain or Dijon mustard
1 tablespoon extra-virgin olive oil
Freshly ground pepper to taste
Preparation
1. Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and add arugula; cover with foil to keep warm.
2. Cook sausage in a medium skillet over medium heat, stirring often, until browned and heated through, about 5 minutes. Add to the potato-arugula mixture.
3. Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits. Gradually whisk in oil. Pour the dressing over the salad and toss until the arugula is wilted. Season with pepper.
Enjoy!
Nutrition Facts
Per serving:
258 calories
9 g fat (1 g sat, 3 g mono)
60 mg cholesterol
27 g carbohydrates
15 g protein
2 g fiber
483 mg sodium
103 mg potassium
Nutritional bonus: vitamin C (45% Daily Value)
Apple & Fennel Roasted Pork Tenderloin
Roasted apples, fennel and red onion are the perfect foil to roasted pork tenderloin.
Serves: 4
Preparation time: 45 minutes
Ingredients
2 large sweet-tart apples, such as Fuji or Braeburn, sliced
1 large bulb fennel, trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish
1 large red onion, sliced
1 tablespoon plus 2 teaspoons canola oil, divided
1 pound pork tenderloin, trimmed
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
3 tablespoons cider vinegar
Preparation
1. Position racks in upper and lower thirds of oven; preheat to 475°F.
2. Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.
3. About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.
4. Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds.
Enjoy!
Nutrition Facts
Per serving:
279 calories
10 g fat (2 g sat, 5 g mono)
74 mg cholesterol
23 g carbohydrates
25 g protein
5 g fiber
371 mg sodium
837 mg potassium
Nutritional bonus: selenium (47% Daily Value), vitamin C (25% DV), potassium (24% DV), zinc (20% DV)
Coffee-Braised Pot Roast with Caramelized Onions
This recipe is reminiscent of a pot roast made with onion-soup mix, but you won’t miss the excess sodium. Although it’s not the leanest cut of beef, chuck is still our choice for pot roast because it doesn't dry out during braising. You’ll find pockets of fat as you carve it, but they are easy to remove.
Serves: 10
Preparation time: 3 1/4 hours
Ingredients
1 4-pound beef chuck roast, trimmed of fat
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
4 teaspoons extra-virgin olive oil, divided
2 large onions, halved and thinly sliced (4 cups)
4 cloves garlic, minced
1 teaspoon dried thyme
3/4 cup strong brewed coffee
2 tablespoons balsamic vinegar
2 tablespoons cornstarch mixed with 2 tablespoons water
Preparation
1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.
Slow-Cooker Variation: In Step 2, transfer the browned beef to a slow cooker. In Step 3, use just 1/2 cup coffee. Add the onion mixture to the slow cooker. In Step 4, cover and cook until beef is tender, 4 1/2 to 5 hours on High or 7 to 8 hours on Low. In Step 5, pour the liquid into a medium saucepan and continue as directed.
Enjoy!
Nutrition Facts
Per serving:
252 calories
12 g fat (4 g sat, 6 g mono)
97 mg cholesterol
5 g carbohydrate
29 g protein
172 mg sodium
Curried Turkey Cutlets with Dried Apricots
Curry-spiced apricot sauce jazzes up lean turkey cutlets in a looks-exotic-but-is-really-easy way. You can use boneless, skinless chicken breasts in this recipe: Cover with plastic wrap and pound with a meat mallet or rolling pin until about 1/2 inch thick; cook 4 to 5 minutes per side.
Serves: 4
Preparation time: 30 minutes
Ingredients
1 pound turkey cutlets, cut into four portions
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
2 teaspoons extra-virgin olive oil
1/2 cup finely chopped onion
3 cloves garlic, minced
1 tablespoon minced fresh ginger
1 to 2 teaspoons curry powder
3/4 cup apple or pineapple juice
1/2 cup dried apricots, chopped
1 teaspoon cornstarch mixed with 1 tablespoon cold water
4 scallions, thinly sliced
2 tablespoons slivered fresh mint (optional)
1/4 cup low-fat plain yogurt
Preparation
1. Pat turkey cutlets dry with paper towels; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add turkey and cook until browned on both sides and no longer pink in the center, 2 to 3 minutes per side. Transfer to a plate and set aside.
2. Add onion to the pan; cook, stirring, for 1 minute. Add garlic, ginger and curry; cook, stirring, until fragrant, about 30 seconds. Add juice and apricots; bring to a simmer. Cook until the apricots are plump and the liquid is slightly reduced, about 3 minutes.
3. Add cornstarch mixture to the pan and cook, stirring constantly, until thickened, about 1 minute. Return the turkey and any accumulated juices to the pan. Cook, turning the cutlets a few times, until coated and heated through, 1 to 2 minutes. Stir in scallions and mint (if using). Serve immediately, with a dollop of yogurt.
Enjoy!
Nutrition Facts
Per serving:
252 calories
3 g fat (1 g sat, 2 g mono)
46 mg cholesterol
25 mg carbohydrates
30 g protein
2 g fiber
264 mg sodium
472 mg potassium
Nutritional bonus: potassium (24% Daily Value), vitamin C (20% DV), iron (15% DV)
Chicken Breasts with Roasted Lemons
Tangy roasted lemons harmonize beautifully with chicken. They are also delicious chopped and sprinkled over fish.
Serves: 4
Preparation time: 40 minutes
Ingredients
For the roasted lemons:
3 medium lemons, thinly sliced and seeded
1 teaspoon extra-virgin olive oil
1/8 teaspoon salt
For the chicken:
4 boneless, skinless chicken breast halves (about 1 pound total), trimmed
1/8 teaspoon salt
Freshly ground pepper to taste
1/4 cup all-purpose flour
2 teaspoons extra-virgin olive oil
1 1/4 cups reduced-sodium chicken broth
2 tablespoons drained capers, rinsed
2 teaspoons butter
3 tablespoons chopped fresh parsley, divided
Preparation
1. To prepare roasted lemons: Preheat oven to 325°F. Line a baking sheet with parchment paper. Arrange lemon slices in a single layer on it. Brush the lemon slices with 1 tablespoon oil and sprinkle with 1/8 teaspoon salt. Roast the lemons until slightly dry and beginning to brown around the edges, 25 to 30 minutes.
2. Meanwhile, prepare chicken: Cover chicken with plastic wrap and pound with a rolling pin or heavy skillet until flattened to about 1/2 inch thick. Sprinkle the chicken with 1/8 teaspoon salt and pepper. Place flour in a shallow dish and dredge the chicken to coat both sides; shake off excess (discard remaining flour).
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 2 to 3 minutes per side. Add broth and bring to a boil, scraping up any browned bits. Stir in capers. Boil until the liquid is reduced to syrup consistency, 5 to 8 minutes, turning the chicken halfway. Add the roasted lemons, butter, 2 tablespoons parsley and more pepper, if desired; simmer until the butter melts and the chicken is cooked through, about 2 minutes. Transfer to a platter. Sprinkle with the remaining 1 tablespoon parsley and serve.
Enjoy!
Nutrition Facts
Per serving:
219 calories
7 g fat (2 g sat, 3 g mono)
72 mg cholesterol
10 g carbohydrates
28 g protein
1 g fiber
396 mg sodium
376 mg potassium
Nutritional bonus: vitamin C (40% Daily Value)
Shrimp Veracruzana
Veracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state of Veracruz. Here we pair the zesty sauce with shrimp, but it can be served with any type of fish or chicken. Be sure to taste the sauce as you're adding jalapeños to the dish and adjust the amount to your taste.
Serves: 4
Preparation time: 30 minutes
Ingredients
2 teaspoons canola oil
1 bay leaf
1 medium onion, halved and thinly sliced
2 jalapeño peppers, seeded and very thinly sliced, or to taste
4 cloves garlic, minced
1 pound peeled and deveined raw shrimp (16 to 20 per pound)
3 medium tomatoes, diced
1/4 cup thinly sliced pitted green olives
1 lime, cut into 4 wedges
Preparation
1. Heat oil in a large nonstick skillet over medium heat.
2. Add bay leaf and cook for 1 minute.
3. Add onion, jalapeños and garlic and cook, stirring, until softened, about 3 minutes.
4. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4 minutes.
5. Stir in tomatoes and olives. Bring to a simmer, reduce heat to medium-low, replace cover and cook
until the tomatoes are almost broken down, 2 to 3 minutes more.
6. Remove the bay leaf. Serve with lime wedges.
Enjoy!
Nutrition Facts
Per serving:
192 calories
6 g fat (1 g sat, 3 g mono)
172 mg cholesterol
11 g carbohydrates
24 g protein
2 g fiber
324 mg sodium
516 mg potassium
Nutritional bonus: selenium (61% Daily Value), vitamin C (40% DV), iron and vitamin A (20% DV)
Watched many episodes & movies in this way. I usually just read the Economist or read a book while on the elliptical; my arms and feet move automatically. During Christmas break I tried doing a home HIIT circuit while watching TV (Burpees, Pushups, etc.)- useless, missed the whole damn movie lol.
