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half of remaining mixture. Stir in reserved 2 C. lentil mixture. (Or, instead of all
of this, just use a hand mixer and only partially puree the soup). Garnish with
chopped tomatoes and cilantro, if desired.
Yield: 11 servings (more like about 7-8); Calories: 186; Fat 1.9g; Protein: 14.1g
*This also freezes really well, so I make the whole thing and freeze the leftovers for 2
additional meals.
Black Bean Salsa
1/3 C. finely chopped red bell pepper
C. finely chopped red onion
C. chopped cucumber
C. diced plum tomato
2 T. chopped celery
2 T. chopped seeded jalapeno pepper
1 T. chopped fresh basil
2 T. olive oil
2 T. balsamic vinegar
1 T. fresh lime juice
1 t. minced fresh or t. dried thyme
t. salt
t. ground cumin
t. chili powder
t. black pepper
3 garlic cloves, minced
2 (15-oz.) cans black beans, rinsed and drained
1. Combine all ingredients in a medium bowl; stir well. Cover and chill 2 hours. Can
serve with tortilla chips, if desired.
Yield: 16 servings; Calories: 91; Fat: 2 g; Protein: 4.9g
Garlic Fries
3 pounds peeled baking potatoes, cut into -inch-thick strips
4 t. vegetable oil
t. salt
Cooking spray
2 T. butter
8 garlic cloves, minced (about 5 t.)
2 T. finely chopped fresh parsley (or about 2 t. dried)
2 T. grated Parmesan cheese
1. Preheat oven to 400.
2. Combine first 3 ingredients in a large zip-top plastic bag, tossing to coat.
3. Arrange potatoes in a single layer on baking sheet coated with cooking spray.
Bake at 400 for 50 min. or until potatoes are tender and golden brown, turning
after 20 min.
4. Place butter and garlic in a large nonstick skillet; cook over low heat 2 min.,
stirring constantly. Add potatoes, parsley, and cheese to pan; toss to coat. Serve
immediately. Yield: 6 servings; Calories: 256; Fat: 7.7g; Protein: 5.9g
Asian Chicken-Noodle Salad
4 oz. uncooked angel hair pasta
1 C. (1/2) diagonally sliced snow peas
2 C. shredded cooked chicken breast
C. diced red bell pepper
C. sliced green onions
1 cucumber, peeled, halved lengthwise, and sliced (about cup)
3 T. teriyaki sauce
2 T. rice vinegar
2 t. sesame seeds, toasted
1 t. dark sesame oil
t. salt
t. black pepper
1. Break pasta into 5-inch pieces. Cook in boiling water 2 min. Add slow peas; cook
1 min. Drain and rinse with cold water; drain well. Combine past mixture,
chicken, bell pepper, green onions, and cucumber in a bowl.
2. Combine teriyaki & remaining ingredients in a bowl. Pour over pasta mixture and
toss to coat. Serve at room temperature or chilled. Yield: 4 servings; Fat: 5.5g
4. Return pork chops to skillet; bring sauce to a boil. Cover, reduce heat, and simmer
4-5 min. or until pork is done. Serve with tomato mixture.
Yield: 4 servings
Stuffed Chicken Breasts with Artichoke Hearts and Goat Cheese
(Stuffing them can be a bit time consuming, but you can do this ahead of time and these
are SOOOO yummy, its well worth it).
2 t. olive oil, divided
C. frozen artichoke hearts, thawed and chopped (I use canned)
C. minced shallots (about 3)
C. (1 oz.) crumbled goat or feta cheese (I use seasoned/flavored feta)
1 t. thyme
t. salt, divided
t. pepper, divided
4 (4-oz.) chicken breasts
1 C. chicken broth
2 T. fresh lemon juice
2 t. cornstarch
1. Heat 1 t. oil over med. heat. Add artichokes and shallots; saut 4 min. Remove
from pan; cool. Stir in cheese, t. thyme, 1/8 t. salt and 1/8 t. pepper
2. Cut a horizontal slit through thickest portion of each breast to form a pocket. Stuff
2 T. artichoke mixture into each pocket.
3. Heat 1 t. oil in a large nonstick skillet over med heat. Add chicken and sprinkle
w/ 1/8 t. salt and 1/8 t. pepper; saut 5 min. on each side or until done. Remove
from pan; keep warm. Add t. thyme and broth to pan; bring to a boil. Combine
juice and cornstarch; add to broth mixture, stirring with a whisk. Cook 1 min. or
until thick. Return chicken to pan; cover and cook 2 min. or until thoroughly
heated.
Yield: 4 servings; Calories: 194; Fat: 5.3g: Protein: 29.2g
t. garlic powder
t. pepper
1 C. halved cherry tomatoes
C. shredded mozzarella cheese
C. shredded Parmesan cheese
1. In a large bowl, combine the first 11 ingredients. Coat four pieces of heavy-duty
foil (about 12 in. square) with cooking spray. Place a quarter of the chick mixture
in the center of each piece. Fold foil around mixture and seal tightly. Grill,
covered, over med-hot heat for 15-18 min. or until chicken juices run clear.
2. Carefully open each packet. Sprinkle w/ tomatoes and cheeses. Seal loosely; grill
2 min. or longer or until cheese in melted.
Yield: 4 servings
Lettuce Wraps
2 t. olive oil
2 (4-oz.) chick breasts cut into thin strips
1 T. grated peeled fresh ginger (I use bottled)
2 T. teriyaki sauce
2 T. rice vinegar
1 T. honey
-1/2 t. crushed red pepper
t. cornstarch
4 C. grated fresh carrot, broccoli and cabbage (I use the bagged kind); or whatever very
thinly sliced vegetables youd like
C. sliced green onions
C. sliced almonds, toasted
8 Bibb lettuce leaves (I just use Iceberg when I cant find Bibb)
1. Heat oil in wok or large skillet over med-hi heat. Add chicken and ginger; saut 5
min. or until chicken is done.
2. Combine teriyaki sauce, rice vinegar, honey, red pepper, and cornstarch in a small
bowl; stir with a whisk. Add teriyaki mixture to chicken mixture in wok; stir in
carrot, broccoli, cabbage and onions. Cook 3 min. or until sauce thickens slightly,
stirring often. Stir in almonds.
3. Spoon cup chicken mixture onto each lettuce leaf; roll up.
Yield: 4 servings (more like 3 for us); Calories: 189; Fat: 6.2g; Protein: 17g