Hasselback roasted potatoes
Servings: 4
Preparation time: 15 minutes
Cooking time: 1 hour
INGREDIENTS
4 medium yellow potatoes
1 lemon, halved and thinly sliced
2 to 3 ounces prosciutto
4 cloves garlic, thinly sliced
Coarse salt and pepper to taste
Olive oil
Chopped chives for garnish
Heat oven to 400 degrees. Cut each potato across its width into thin slices, stopping 1/2 inch before the bottom so the slices are still joined at the base. Insert one lemon slice, one strip prosciutto and one garlic slice into each cut. Place potatoes in roasting pan; season with salt and pepper and drizzle with oil. Roast 1 hour or until golden and tender. Garnish with chives.
Per serving: 258 calories, 9 grams protein, 2 grams fat (8 percent calories from fat), 0.8 gram saturated fat, 51 grams carbohydrates, 12 milligrams cholesterol, 271 milligrams sodium, 6 grams fiber. Carb count: 3.5.
Spicy chicken stew
Servings: 6
Preparation time: 15 minutes
Cooking time: about 20 minutes, plus rice
INGREDIENTS
1 cup uncooked brown rice
2 teaspoons olive oil
1 cup onion, chopped
1 1/2 teaspoons minced garlic
1 pound boneless skinless chicken breasts, cut into bite-size pieces
1 teaspoon curry powder
2 teaspoons Caribbean jerk seasoning
1/2 teaspoon cracked pepper
1/4 cup dry red wine or unsalted chicken broth
2 tablespoons drained capers
1 (16-ounce) can reduced-sodium black beans, rinsed
1 (14.5-ounce) can Italian-style diced tomatoes with juice
Cook rice according to directions. Meanwhile, heat oil in a large nonstick skillet over medium-high. Add onion and garlic; cook 5 minutes or until tender. In a medium bowl, combine chicken, curry, jerk seasoning and pepper. Add chicken mixture to skillet; cook 4 minutes. Stir in wine, capers, beans and tomatoes. Cover, reduce heat to low and simmer 10 minutes or until tender. Serve over rice.
Per serving: 309 calories, 24 grams protein, 5 grams fat (13 percent calories from fat), 0.9 gram saturated fat, 43 grams carbohydrates, 48 milligrams cholesterol, 387 milligrams sodium, 8 grams fiber.
Carb count: 3.
Tandoori turkey with grilled onions
Servings: 4
Preparation time: 10 minutes
Marinating time: 30 minutes to 24 hours
Cooking time: less than 15 minutes
INGREDIENTS
1 (16-ounce) container plain fat-free yogurt
2 tablespoons canola oil
3 cloves garlic, minced
3 tablespoons curry powder
2 teaspoons cinnamon
1 1/4 pounds turkey cutlets
Coarse salt and pepper to taste
2 small white onions
Whisk together yogurt, oil, garlic, curry powder and cinnamon. Pour marinade into a large resealable plastic bag. Season turkey with salt and pepper and add to bag. Seal and turn to coat. Refrigerate 30 minutes to 24 hours (see NOTE). When ready to cook, heat grill or broiler. Peel and cut onions into quarters. Remove turkey cutlets and place on grill or broiler. Brush with marinade if desired. Coat onions with cooking spray and place on grill or broiler. Grill turkey 4 to 5 minutes total, turning once and basting with marinade. Discard remaining marinade. Grill onions 5 minutes; turn and grill 5 to 7 minutes more or until soft.
NOTE: The longer the marinating time, the spicier the flavor.
Per serving: 227 calories, 37 grams protein, 4 grams fat (16 percent calories from fat), 0.7 gram saturated fat, 10 grams carbohydrates, 97 milligrams cholesterol, 93 milligrams sodium, 2 grams fiber. Carb Count: 0.5.
Southwestern layered salad
In a large nonstick skillet, cook 1 pound lean ground beef 6 minutes or until no longer pink; drain. Add 1 (11-ounce) can Southwestern-style corn with the liquid. Sprinkle with 2 tablespoons (1 ounce) less-sodium taco seasoning. Cook on medium 2 or 3 minutes, stirring constantly, until blended and thoroughly heated. Meanwhile, on a large platter, arrange 6 cups torn romaine. Arrange beef mixture over lettuce. Sprinkle with 1/2 cup Mexican cheese blend. Drizzle with 1/2 cup ranch dressing; top with 1 cup corn chips. Garnish with salsa.
