Albeit comforting, one serving of chicken
pot pie spoons up 750 calories, 46 grams of fat and 1,530 milligrams of sodium.
Where’s the gluttony? Beyond each bite of tender chicken and braised vegetables
lies butter, heavy cream and flaky pastry. For folks dreaming of a healthy
diet, it’s a nutrition nightmare. For those avoiding gluten, the dish is off
limits entirely. But check out my revamped version – chicken and vegetables in
a flavorful gravy, nestled under golden, flaky, gluten-free biscuits. Even
better – the makeover slashed 254 calories, 30 fat grams and 678 milligrams of
sodium per serving. Now that’s comforting.
1
1/2 cups reduced-sodium chicken broth
1
tablespoon Dijon mustard
1
tablespoon cornstarch (manufactured in a plant that doesn’t also manufacture
wheat)
2
teaspoons olive oil
1/2
cup chopped yellow onion
1
cup chopped carrots
1
cup chopped celery
2
cloves garlic, minced
1
pound boneless skinless chicken breast, cut into 1-inch pieces
1
tablespoon fresh thyme leaves
1/2
teaspoon salt
1/2
teaspoon freshly ground black pepper
1
cup frozen green peas
1/2
cup frozen corn
Biscuits:
1 1/2 cups gluten-free biscuit and
pie crust mix
1 teaspoon baking soda
3 tablespoons cold unsalted butter
1 large egg
1/3 cup plus 1 tablespoon cold 1%
milk, divided
Preheat
the oven to 400 degrees.
In
a small bowl, whisk together the broth, mustard and cornstarch. Set aside.
Heat
the oil in a large skillet over medium-high heat. Add the onion, carrots,
celery, and garlic and sauté 5 minutes, until soft. Add the chicken and cook 3
to 5 minutes, until the chicken is golden brown on all sides. Add the thyme,
salt and pepper and stir to coat. Add the broth mixture, peas and corn and
bring to a simmer. Simmer 2 minutes, until mixture thickens. Transfer the
mixture to a shallow baking dish (13x9-inch or 11x7-inch). Set aside.
In a large bowl,
combine the biscuit mix and baking soda. Add the butter and blend with a fork
until mixture forms pea-size clumps. In a separate bowl, whisk together the
eggs and 1/3 cup of the milk. Add the egg mixture to the dry mixture and
combine gently (do not over-blend). Lightly coat a flat work surface with the gluten-free
biscuit mix. Transfer the dough to the work surface and gently flatten out to 1/2-inch
thickness. Cut the dough into several 3-inch pieces or rounds (using a biscuit
cutter if desired). Arrange the dough over the chicken mixture and brush the
surface with the remaining tablespoon of milk. Bake for 10 to 15 minutes, until
the biscuits are golden brown.
Let
chicken pot pie rest for 5 minutes before serving (this helps the starch in the
biscuits set up and the outside to get browned and crisp).
Serves
4
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Pork Carnitas
Carnitas
is Mexican pulled pork, a mouthwatering dish that features golden brown pieces
of seared pork that are braised with herbs, spices and oranges until incredibly
tender. The shredded meat is then “toasted” in a hot oven or skillet until
browned around the edges. Carnitas is so decadent, it’s often considered a special occasion food served at Mexican celebrations.
One caveat: most recipes call for pork shoulder,
a cut with a decent amount of fat (that’s what makes it succulent). The good
news is, you can trim away a little fat and leave enough to create the
tenderness you crave. The rest of the ingredients are healthy by nature: herbs,
spices, citrus fruit. You can have it all, and for just 253 calories per
serving. Now that calls for a celebration.
2
teaspoons olive oil
1
1/4 pounds boneless pork shoulder, trimmed of some of the fat and cut into
2-inch pieces
1/2
teaspoon salt
1/2 teaspoon ground black pepper
1
white onion, chopped (about 1/2 cup)
2
cloves garlic, minced
1
lime, juice and zest
1 orange, juice and zest
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
2 bay leaves
2 cups reduced-sodium chicken broth
2
tablespoons chopped fresh cilantro
Heat the oil in a large Dutch oven
or stock pot over medium-high heat. Season the pork pieces with salt and black
pepper and add to the hot pan. Cook until browned on all sides, about 5-8
minutes. Add the onion, garlic, juice of the orange and 1 teaspoon of the finely
grated zest, juice of the lime and 1 teaspoon of the finely grated zest, chili
powder, cumin, oregano, and bay leaves. Stir to coat the pork and onion with
spices. Add the chicken broth and bring to a boil. Reduce the heat to medium-low,
cover, and cook until the pork is very tender and liquid is almost completely
absorbed, about 1 hour.
Preheat the oven to 400 degrees.
Remove the bay leaves and, using two
forks, shred the pork (while still in the pot). Transfer the pork to a large
baking sheet and bake for 5 to 10 minutes, until browned around the edges.
Transfer the pork to a serving
platter and garnish with the cilantro. If desired, serve the pork with tortillas
and salsa.
Serves 4
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Baked Ziti
Baked
ziti is a comfort food staple in practically every home. But, thanks to
full-fat sour cream, ricotta and mozzarella cheeses, one serving dishes up
about 600 calories and 25 grams of fat. This slimmed-down version boasts
part-skim ricotta and mozzarella cheese and flavors soar thanks to the addition
of oregano, thyme, garlic, and onion. It’s a great choice for a make-ahead meal
and pot luck dinner in the neighborhood.
1
pound ziti noodles
15
ounces part-skim ricotta cheese
1
1/2 cups part-skim shredded mozzarella cheese, divided
1
teaspoon dried oregano
1
teaspoon dried thyme
1/2
teaspoon onion powder
1/2
teaspoon garlic powder
1/4
teaspoon salt
1/4
teaspoon ground black pepper
2
cups pasta or marinara sauce, divided
Preheat
the oven to 350 degrees.
Cook
the ziti according to the package directions. Drain and set aside.
Meanwhile,
in a large bowl, combine the ricotta, 1 cup of the mozzarella, oregano, thyme,
onion powder, garlic powder, salt, and black pepper. Mix well.
Spoon
1/2 cup of the pasta sauce into the bottom of a baking dish. Arrange half of
the ziti over the sauce. Top with the ricotta mixture and spread out in an even
layer. Top the cheese layer with 1/2 cup of the sauce. Top with remaining ziti,
remaining cup of sauce and remaining 1/2 cup of mozzarella cheese.
Bake,
uncovered, for 15 minutes, until the cheese melts.
Serves
8
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Steamed
Dumplings
Steamed
dumplings are steamed, so they’re
healthy, right? Not always. Traditional steamed dumplings are stuffed with
ground pork and eggs and can boast more than 400 calories and 21 grams of fat
per serving. There’s no need for high stats when you can make the dish uber
healthy. In this recipe, I lightened up the filling by using ground chicken and
an egg white. I also added tons of flavor, fiber and nutrients by folding in
cabbage, ginger, garlic, green onions, and cilantro. Once they’re steamed to
perfection, I like to serve them with Korean barbecue sauce, soy sauce or hot
mustard sauce.
1
pound ground chicken breast
2
cups finely shredded Chinese (Napa) cabbage
1
tablespoon minced fresh ginger
3
cloves garlic, minced
2
tablespoons chopped green onions
2
tablespoons chopped fresh cilantro
2
tablespoons reduced-sodium soy sauce
2
teaspoons sesame oil
1
large egg white
1/4
teaspoon freshly ground black pepper
48
wonton wrappers (12-ounce package)
Cooking
spray
In
a large bowl, combine the chicken, cabbage, ginger, garlic, green onions,
cilantro, soy sauce, sesame oil, egg white, and pepper. Mix well.
Arrange
the wonton wrappers on a flat surface (work in batches to prevent the wontons
from drying out). Place 1 scant tablespoon of chicken mixture onto each wonton
wrapper. Using water-moistened fingers, moisten the edges of wrapper and fold
over, forming triangles. Roll up edges slightly to seal in filling.
Coat
a bamboo or metal steamer with cooking spray and arrange dumplings on top.
Steam, covered, for 15 minutes, until chicken is cooked through.
Serve
with desired dipping sauces (Korean barbecue sauce, soy sauce, hot mustard,
hoisin sauce, or black bean sauce).
Serves
4
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Applewood Smoked
Bacon Crusted Chicken
The
great thing about bacon is that everyone loves it and a little goes a long way
to enhance a dish. You don’t need to pile on fat for huge flavor. I mean, look
at the calories and fat in this feast! I love the way the bacon spruces up
mild-flavored chicken and keeps the lean meat moist as it roasts. As you can
see, I wanted to create a fantastic presentation so I cut the bacon into little
squares and arranged it on top of the chicken, like rooftop shingles! I used applewood-smoked bacon because I like the
way the smoky apple flavor (from various apple trees) partners with the chicken
and honey mustard. You can use any smoked bacon you want, including hickory and
brown sugar.
Cooking
spray
4
boneless skinless chicken breast halves, about 4 ounces each
Salt
and freshly ground black pepper
4
teaspoons honey mustard
2
strips applewood-smoked bacon (about 1/4-inch thick), cut crosswise into 2-inch
pieces
1/4
cup chopped green onions
Preheat
the oven to 400 degrees. Coat a baking sheet with cooking spray.
Season
the chicken all over with salt and pepper and transfer to the prepared baking
sheet. Spread 1 teaspoon of the honey mustard over the top of each chicken
breast half. Arrange the bacon pieces in slightly overlapping rows on top of
the chicken.
Bake
for 20 to 25 minutes, until the chicken is cooked through and the bacon is
crisp. If the bacon isn’t as crisp as you would like, place the chicken under a
preheated broiler and broil for 1 minute, or until bacon is browned and crisp.
Transfer
the chicken to a serving dish and sprinkle the green onions over top.
Serves
4
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Apple Butter
I
adore apple butter. When I was a kid, I slathered the thick puree of poached
apples, sugar, cinnamon and cloves on toast most mornings before school. As an
adult, I feel like it gets relegated to the “rarely used condiment” section more
than it should. One day, while contemplating dinner and staring into my
refrigerator, I decided to pull my apple butter from the back shelf and give it
a makeover. I mean, apples and cinnamon partner with lots of other foods, so
why not? I started adding ingredients and created a fabulous sauce for pork
(and chicken, by the way). I basically turned the apple butter into chutney by
adding diced onion, garlic, chipotle chilies, vinegar, and cumin. The mixture
has heat, sweet and tang. Give it a try and give your apple butter new life!
Pork Chops with Chipotle-Spiked
Apple Butter
2
teaspoons olive or vegetable oil
1/2
cup diced white onion
2
cloves garlic, minced
1
cup apple butter
2
tablespoons minced chipotle chilies in adobo sauce
1
tablespoon apple cider vinegar
1
teaspoon ground cumin
Cooking
spray
4
thick-cut boneless pork loin chops, about 4 ounces each
Salt
and freshly ground black pepper
1/4
cup chopped fresh cilantro
Heat
the oil in a medium saucepan over medium heat. Add the onion and garlic and
cook for 3 to 5 minutes, until the onion is tender and golden brown. Add the
apple butter, chipotle chilies, vinegar, and cumin and bring to a simmer.
Reduce the heat to low and simmer for 5 to 7 minutes, stirring frequently.
Meanwhile,
coat a stovetop grill pan or griddle with cooking spray and preheat to
medium-high. Season both sides of the pork chops with salt and pepper and add
the chops to the hot pan. Cook for 3 to 5 minutes per side, until medium (still
pink in the center).
Arrange
the pork chops on a serving platter. Spoon the apple butter mixture over the
pork chops and garnish with cilantro.
Serves
4
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Flatbread Frenzy
Move
over pizza, there’s a new flatbread in town. Found on grocery store shelves and
restaurant menus nationwide, flatbreads aren’t just for wrapping – instead of filling
and rolling up the soft, thin bread, you can top it with virtually anything and
bake to perfection. Think focaccia. Plus, these days, you can find a variety of
flatbreads to choose from, from whole wheat to multigrain with flax, to those
spiked with herbs. And with just about 100 calories, 2 grams of fat and 3-9
grams of fiber per serving (depending on the variety), flatbreads give healthy home
cooks a blank canvas to build upon. Since restaurants seem to put entire meals
on one skinny flatbread, I decided to explore some culinary creations of my own.
This recipe is a spin on the classic chicken picatta dish, a light and
refreshing blend of chicken, salty capers, tangy lemon, and vibrant parsley. Instead
of simply adding chopped parsley, I created a pesto-like puree that’s spiked
with garlic, pine nuts and parmesan cheese. It’s downright delightful. Try this
version and then check out the huge list of flatbread ideas I’ve provided
below!
Chicken Picatta Flatbread
1
cup fresh parsley leaves
2
tablespoons lightly toasted pine nuts
2
tablespoons grated parmesan cheese
2
cloves garlic, peeled
1
tablespoon olive oil
1/4
cup water, plus more as needed
4
flatbreads (such as Flatout)
2
cups diced cooked chicken
4
tablespoons drained capers
1
teaspoon dried oregano
1
lemon, juice and zest
Salt
and fresh ground black pepper to taste
Preheat
the oven to 350 degrees.
In
a blender or food processor, combine the parsley, pine nuts, parmesan cheese,
garlic, and olive oil. Pulse until blended. Add the water and process until
thick and smooth, adding more water if necessary to create a thick puree.
Arrange
the flatbreads on a flat surface. Spread the parsley mixture over each
flatbread, to within 1/4-inch of the edges. Top the parsley mixture with the
chicken, capers and oregano. Squeeze over the juice of the lemon and sprinkle
over 1 teaspoon of the finely grated lemon zest (1/4 teaspoon per flatbread).
Season to taste with salt and pepper.
Bake
10 minutes, until the flatbreads are heated through.
Serves
4
Nutrition
Info Per Serving
Calories: 296
Total Fat: 11 grams
Saturated Fat: 2 grams
Total Carbohydrate: 23 grams
Sugars: 0 grams
Protein: 34 grams
Sodium: 676 milligrams
Cholesterol: 62 milligrams
Fiber: 9 grams
Calories: 296
Total Fat: 11 grams
Saturated Fat: 2 grams
Total Carbohydrate: 23 grams
Sugars: 0 grams
Protein: 34 grams
Sodium: 676 milligrams
Cholesterol: 62 milligrams
Fiber: 9 grams
Additional Ideas (unless
otherwise noted, add the toppings before baking):
Veggie: Sliced bell peppers,
onions, zucchini, yellow squash, baby spinach
Ham &
Provolone
Steamed Asparagus
& Shaved Parmesan
Truffle Oil
and/or Fresh Truffle Shavings & Shredded Gruyere
Francese-Style: Artichoke hearts,
diced hard boiled eggs (add the egg after baking)
Calabrese-Style: Roasted red peppers,
sliced olives, wild mushrooms
Marinara: Tomato sauce, fresh
mozzarella, fresh basil
Marsala: Wild mushrooms,
Swiss cheese, drizzle of Marsala wine
Caesar Salad: Chicken, baby
arugula, light Caesar dressing
Buffalo Chicken: Chicken, hot
sauce or barbecue sauce (or a combination), blue cheese crumbles
Shrimp
Arrabiatta:
Cooked shrimp, diced tomatoes, crushed red pepper flakes, fresh basil
Nicoise Salad: Light tuna in
water, blanched red potatoes, sliced Greek olives, fresh parsley
Philly Cheesesteak: Lean roast beef, provolone
or cheddar cheese, caramelized onions
Open-Faced
Burrito:
Black beans, diced tomatoes, pepper jack or cheddar cheese, fresh cilantro
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