Main Dishes

Gluten- and Guilt-Free Chicken Pot Pie

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

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