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Text of the page (random words):
e salt black pepper cooking spray 1 medium onion 1 can fat free beef broth 2 whole bay leaves all purpose flour 1 lb egg noodles 4 skinless boneless chicken breasts butter dry white wine 1 can fat free chicken broth 4 cloves garlic lemon juice 2 large baking potatoes milk 0 comments labels menus sunday february 8 2009 meal chicken breasts stuffed with garlic and herbed goat cheese buttery polenta and roasted root vegetables chicken breasts stuffed with garlic and herbed goat cheese ingredients 1 whole garlic head 1 3 cup 3 ounces goat cheese with herbs softened 6 6 ounce skinless boneless chicken breast halves 1 2 teaspoon kosher salt 1 2 teaspoon freshly ground black pepper 2 teaspoons olive oil preheat oven to 350 remove white papery skin from garlic head do not peel or separate the cloves wrap head in foil bake at 350 for 1 hour cool 10 minutes separate cloves squeeze to extract garlic pulp discard skins combine garlic pulp and cheese stirring well set aside cut a horizontal slit through thickest portion of each chicken breast half to form a pocket stuff about 4 teaspoons cheese mixture into each pocket sprinkle chicken evenly on both sides with salt and pepper heat oil in a large ovenproof skillet over medium high heat add chicken to pan cook 3 minutes or until lightly browned turn chicken over bake at 350 for 20 minutes or until a thermometer registers 165 let stand 5 minutes slice before serving on top of buttery polenta cookinglight october 2007 buttery polenta this side dish can also be easily adapted to accompany basic roasted chicken pork or beef by stirring in your favorite cheese at the end ingredients 5 cups water 3 4 teaspoon salt 1 cup dry polenta 2 1 2 tablespoons butter 1 4 teaspoon freshly ground black pepper combine 5 cups water and salt in a saucepan over medium high heat bring to a boil gradually add polenta stirring constantly with a whisk reduce heat to low and simmer 20 minutes or until mixture is thick stirring often remove from heat stir in butter and pepper serve polenta topped with the stuffed chicken breast cookinglight october 2007 roasted root vegetables ingredients 1 9 ounce fennel bulb with stalks 2 cups 1 2 inch cubed peeled butternut squash 1 1 2 cups 1 inch thick slices parsnip 1 1 2 cups 1 inch thick slices carrot 1 tablespoon olive oil 1 1 2 teaspoons chopped fresh rosemary 1 2 teaspoon salt 1 4 teaspoon freshly ground black pepper dash freshly grated nutmeg cooking spray 1 3 cup 1 1 2 ounces freshly grated parmigiano reggiano cheese optional preheat oven to 425 trim tough outer leaves from fennel cut fennel bulb in half lengthwise discard core cut each half into three wedges combine fennel squash and next 7 ingredients through nutmeg in a large shallow roasting pan coated with cooking spray bake at 425 for 35 minutes or until vegetables are tender stirring occasionally sprinkle vegetable mixture with cheese if desired cookinglight october 2007 0 comments labels main dish poultry vegetable meal almond crusted salmon orzo pasta in vinaigrette and broccoli rabe almond crusted salmon serve with broccoli rabe orzo pasta and pinot noir ingredients 1 4 cup almond meal 1 4 cup panko 1 4 teaspoon ground coriander 1 8 teaspoon ground cumin 4 6 ounce salmon fillets about 1 inch thick 2 teaspoons lemon juice 1 2 teaspoon kosher salt 1 4 teaspoon freshly ground black pepper cooking spray 4 lemon wedges preheat oven to 500 combine first 4 ingredients in a shallow dish set aside brush tops and sides of fish with juice sprinkle with salt and pepper working with 1 fillet at a time dredge top and sides in almond mixture place skin side down on broiler pan coated with cooking spray sprinkle any remaining crumb mixture evenly over fish press gently to adhere bake at 500 for 15 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness serve with lemon wedges cookinglight october 2007 orzo pasta in vinaigrette ingredients 1 1 2 cups uncooked orzo rice shaped pasta 1 4 teaspoon salt divided 1 8 teaspoon black pepper divided 1 1 2 tablespoons minced shallots 1 tablespoon chopped fresh parsley 1 tablespoon fresh lemon juice 2 teaspoons orange juice 1 teaspoon dijon mustard 2 1 2 tablespoons extravirgin olive oil cook pasta according to the package directions omitting salt and fat drain and keep warm combine 1 4 teaspoon salt remaining 1 8 teaspoon pepper shallots parsley lemon juice orange juice and mustard in a small bowl stirring well slowly add olive oil stirring constantly with a whisk drizzle the shallot mixture over pasta toss well to coat cookinglight october 2007 broccoli rabe this plant has a slightly bitter taste which is decreased when it is boiled prior to sauteeing ingredients 2 pounds broccoli rabe rapini trimmed 1 tablespoon olive oil 2 large garlic cloves thinly sliced 1 2 teaspoon salt 1 2 teaspoon freshly ground black pepper 1 4 teaspoon crushed red pepper cook broccoli rabe in boiling water 6 minutes or until crisp tender drain and plunge broccoli rabe into ice water drain coarsely chop heat oil in a large skillet over medium heat add garlic cook 2 minutes stirring constantly stir in broccoli rabe salt and peppers cookinglight december 2006 0 comments labels fish healthy pasta vegetable meal chicken pasta and chickpea stew chicken pasta and chickpea stew to make the soup ahead omit the pasta and refrigerate or freeze the soup as the soup reheats over medium heat cook pasta separately according to package directions then stir it in shortly before serving vegetarian variation omit the chicken and use vegetable broth in place of chicken broth ingredients cooking spray 1 cup thinly sliced celery ¾ cup diced carrot ½ cup chopped onion 2 garlic cloves minced 4 cups fat free less sodium chicken broth 3 cups basic marinara or favorite italian tomato sauce 1 cup canned chickpeas garbanzo beans rinsed and drained ¾ cup uncooked ditalini very short tube shaped macaroni ½ teaspoon freshly ground black pepper 8 ounces skinless boneless chicken thighs cut into ½ inch pieces or 2 large chicken breasts 6 tablespoons shaved fresh parmesan cheese heat a dutch oven over medium heat coat pan with cooking spray add celery carrot and onion to pan cook 12 minutes or until tender stirring occasionally add garlic cook 30 seconds stirring constantly add broth and next 4 ingredients through pepper bring to a boil reduce heat and simmer 12 minutes or until pasta is tender add chicken to pan cook 3 minutes or until chicken is done sprinkle with cheese cookinglight october 2007 0 comments labels healthy italian main dish one dish meal pasta stew vegetarian saturday february 7 2009 menu february 8 15 2009 menu 1 chicken pasta and chickpea stew 2 almond crusted salmon side orzo pasta in vinaigrette side broccoli rabe 3 chicken breasts stuffed with garlic and herbed goat cheese side buttery polenta side roasted root vegetables weekly shopping 1 can chickpeas garbanzo beans ditalini pasta short tube shaped macaroni 1 lemon 1 bunch fresh parsley 2 lbs broccoli rabe 3 oz goat cheese 1 fennel bulb 1 small butternut squash 1 parsnip 2 carrots pantry items celery carrots onion 4 cloves garlic one whole head of garlic 2 cans fat free chicken broth 3 cups basic marinara sauce or favorite italian sauce pepper 8 oz skinless boneless chicken thighs or 2 skinless boneless chicken breasts 6 skinless boneless chicken breasts parmesan cheese 1 2 cup almonds ground into meal 1 4 cup panko bread crumbs ground coriander ground cumin 4 6 ounce salmon fillets lemon juice kosher salt black pepper orzo pasta shallots orange juice dijon mustard olive oil cooking spray crushed red pepper butter dry polenta rosemary nutmeg 0 comments labels menus monday february 2 2009 tasty tidbit basic marinara sauce basic marinara sauce i like to make large batches and freeze it for use at a later date ingredients 3 tablespoons olive oil 3 cups chopped yellow onion about 3 medium 1 tablespoon sugar 3 tablespoons minced garlic about 6 cloves 2 teaspoons salt 2 teaspoons dried basil 1½ teaspoons dried oregano 1 teaspoon dried thyme 1 teaspoon freshly ground black pepper ½ teaspoon fennel seeds crushed 2 tablespoons balsamic vinegar 2 cups fat free less sodium chicken broth 3 28 ounce cans no salt added crushed tomatoes heat oil in a large dutch oven over medium heat add onion to pan cook 4 minutes stirring frequently add sugar and next 7 ingredients through fennel seeds cook 1 minute stirring constantly stir in vinegar cook 30 seconds add broth and tomatoes bring to a simmer cook over low heat for 55 minutes or until sauce thickens stirring occasionally to store in the freezer ladle room temperature or chilled sauce into plastic containers or zip top plastic bags seal and freeze for up to four months consider freezing the sauce in one cup increments two servings worth that way you can pull out exactly as much as you want for future meals to thaw sauce try one of three methods 1 thaw in the refrigerator overnight 2 place frozen blocks in a saucepan cover and bring to a low simmer over medium heat stirring occasionally 3 place frozen blocks in a microwave safe bowl cover and microwave at high one minute at a time stirring after each increment until thawed to boost taste long stints in the freezer can dull the taste of tomatoes to perk up thawed sauce add one half teaspoon finely grated lemon rind or one teaspoon balsamic vinegar while reheating try basic marinara in one of these dishes shrimp fra diavolo cookinglight october 2007 0 comments labels italian sunday february 1 2009 meal shrimp fra diavolo and caesar salad shrimp fra diavolo italian for brother devil if you want the dish to be spicier you can increase the crushed red pepper to 3 4 tsp ingredients 8 ounces uncooked spaghetti 1 tablespoon olive oil 4 cups sliced cremini mushrooms about 10 ounces 2½ cups basic marinara ½ teaspoon crushed red pepper ¼ teaspoon salt ¼ teaspoon freshly ground black pepper 1 pound peeled and deveined medium shrimp parsley sprigs optional caesar salad recipe cook pasta according to package directions drain keep warm heat oil in a large nonstick skillet over medium high heat add mushrooms to pan sauté 6 minutes add basic marinara red pepper salt and black pepper bring to a simmer cook 5 minutes add shrimp cook 3 minutes or until shrimp are done serve over pasta garnish with parsley sprigs if desired cookinglight october 2007 0 comments labels italian main dish seafood meal red lentil dal with charred onions basmati rice and sauteed broccoli red lentil dal with charred onions this is a very flavorful vegetarian dish ingredients 1 tablespoon olive oil divided 1 medium onion cut into ¼ inch thick slices 1 teaspoon mustard seeds ½ teaspoon coriander seeds ½ teaspoon cumin seeds 1 whole clove ¼ teaspoon ground cinnamon teaspoon ground cardamom 1 dried hot red chile 1 tablespoon minced peeled fresh ginger 1 garlic clove minced 4 cups organic vegetable broth such as swanson certified organic 1 cup dried small red lentils 1 14 5 ounce can no salt added diced tomatoes undrained ¼ cup chopped fresh cilantro 1 tablespoon fresh lime juice 1 cup basmati rice cooked according to package heat 1 teaspoon oil in a large heavy cast iron skillet over medium high heat add onion to pan cook 2 minutes or until charred carefully turn over onion and cook an additional 4 minutes or until blackened and charred remove from heat coarsely chop set aside combine mustard seeds coriander seeds cumin seeds and clove in a small skillet over medium heat cook 1½ minutes or until fragrant stirring frequently remove from heat combine mustard mixture cinnamon cardamom and chile in spice or coffee grinder pulse until ground heat remaining 2 teaspoons oil in a small dutch oven over medium high heat add ginger and garlic to pan sauté 1 minute stir in spices sauté 1 minute add broth lentils and tomato to pan bring to a boil cover reduce heat and simmer 30 minutes stirring occasionally uncover add onion and cook 10 minutes stir in cilantro and juice cooking light october 2007 sauteed broccoli ingredients 1 head broccoli cut into pieces 2 tbsp lemon juice 1 tsp lemon zest 1 tsp olive oil 1 clove garlic heat oil in a skillet on medium high heat add in broccoli garlic and lemon juice saute until broccoli is tender but still crisp remove from heat and toss in zest serve 0 comments labels beans rice vegetarian meal enchiladas verdes with refried black beans enchiladas verdes this meal uses leftover chicken from double herb roasted chicken but if you don t have any left over just use a rotisserie chicken from your local grocery store ingredients salsa verde 1 pound tomatillos about 15 1¼ cups fat free less sodium chicken broth ¼ teaspoon salt 1 jalapeño pepper seeded and chopped filling 2½ cups shredded double herb roasted chicken about 12 ounces ½ cup 2 ounces shredded asadero cheese or asiago cheese cup finely chopped onion cup minced fresh cilantro cup fat free less sodium chicken broth cup fat free sour cream 1 tablespoon fresh lime juice ½ teaspoon ground cumin ¼ teaspoon salt teaspoon black pepper cooking spray 8 6 inch corn tortillas ¼ cup fat free sour cream sliced jalapeño pepper optional to prepare salsa verde discard husks and stems from tomatillos cut into quarters combine tomatillos 1¼ cups broth ¼ teaspoon salt and chopped jalapeño in a saucepan over medium heat bring to a boil reduce heat and simmer 15 minutes or until tomatillos are tender cool slightly place salsa verde in a blender or food processor and process until smooth or mash with a potato masher place a large nonstick skillet over medium high heat until hot add salsa verde cook until reduced to 2 cups about 1 minute preheat oven to 400 to prepare enchilada filling combine chicken and next 9 ingredients chicken through black pepper in a large bowl spread ½ cup salsa verde in bottom of a 13 x 9 inch baking dish coated with cooking spray warm tortillas according to package directions spoon about cup chicken mixture down the center of each tortilla roll up arrange enchiladas seam sides down crosswise in dish pour remaining salsa verde evenly over enchiladas cover and bake at 400 for 10 minutes or until thoroughly heated serve with sour cream and garnish with sliced jalapeño if desired cookinglight january 1999 refried black beans this is a light version so you can enjoy it without the guilt but all the flavor ingredients 2 garlic cloves minced ½ tbsp corn oil 1 19 oz can black beans including liquid ½ to 1 c water ¼ c chopped fresh cilantro cook garlic in oil in a skillet over moderate heat stirring until fragrant about 1 minute add beans with their liquid and mash with a potato masher or the back of a large spoon to make a coarse purée continue to cook stirring occasionally until mixture is hot stir in enough of water to thin to a creamy consistency add pepper to taste serve warm sprinkled with cilantro gourmet september 2000 0 comments labels 2 in 1 meal beans poultry menu february 1 8 2009 menu 1 enchilad...