Eating Well

Monday, February 15, 2016

Calabacitas

 
May/June 2007, EatingWell for a Healthy Heart Cookbook (2008)

Easy delicious, vegetable  side dish. Great with  soft tacos. yum!

Ingredients


  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 poblano or Anaheim chile pepper, seeded and diced
  • 2 cups diced zucchini
  • 2 cups diced summer squash
  • 1/2 teaspoon salt
  • 2 tablespoons chopped fresh cilantro, (optional)

Preparation

  1. Heat oil in a large nonstick skillet over medium heat. Add onion and chile; cook, stirring, until soft, about 4 minutes. Add zucchini, summer squash and salt; cover and cook, stirring once or twice, until tender, about 3 minutes. Remove from the heat and stir in cilantro (if using).

Nutrition

 
Per serving: 40 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 199 mg sodium; 201 mg potassium

Monday, January 18, 2016

Hungarian Beef Goulash by Eating Well

Hungarian Beef Goulash

January/February 2008



 


This streamlined goulash skips the step of browning the beef, and instead coats it in a spice crust to give it a rich mahogany hue. This saucy dish is a natural served over whole-wheat egg noodles. Or, for something different, try prepared potato gnocchi or spaetzle.







Makes: 8 servings, about 1 cup each
Active Time:
Total Time:


Ingredients

  • 2 pounds beef stew meat, (such as chuck), trimmed and cubed
  • 2 teaspoons caraway seeds
  • 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian (see Ingredient Note)
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 large or 2 medium onions, chopped
  • 1 small red bell pepper, chopped
  • 1 14-ounce can diced tomatoes
  • 1 14-ounce can reduced-sodium beef broth
  • 1 teaspoon Worcestershire sauce
  • 3 cloves garlic, minced
  • 2 bay leaves
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 2 tablespoons chopped fresh parsley
 

Preparation

  1. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
  2. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
  3. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
  • Ingredient Note: Paprika specifically labeled as “Hungarian” is worth seeking out for this dish because it delivers a fuller, richer flavor than regular or Spanish paprika. Find it at specialty-foods store or online at HungarianDeli.com and penzeys.com.
  • For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.

Nutrition

Per serving: 180 calories; 5 g fat (2 g sat, 2 g mono); 48 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.
Nutrition Bonus: Zinc (40% daily value), Vitamin C (35% dv), Vitamin A (25% dv), Iron (15% dv).
Exchanges: 1 vegetable, 3 lean meat

Friday, October 23, 2015

Tandoori Chicken

Ever watch America's Test Kitchen on PBS?  What an amazing cooking show. They now only prepare really good food, but explain the what and the why. They also give you the low down on kitchen gadgets. Great show.

Anyway, this is their recipe for Tandoori Chicken... so good. yum.



There is also a great video, Click Here for more info.




INGREDIENTS

  • 2tablespoons vegetable oil
  • 6medium garlic cloves, minced or pressed through garlic press (about 2 tablespoons)
  • 2tablespoons grated fresh ginger
  • 1tablespoon garam masala (see note)
  • 2teaspoons ground cumin
  • 2teaspoons chili powder
  • 1cup plain whole-milk yogurt
  • 4tablespoons juice from 2 limes, plus 1 lime, cut into wedges
  • 2teaspoons table salt
  • 3pounds bone-in, skin-on chicken parts (breasts, thighs, and drumsticks, or a mix, with breasts cut in half), trimmed of excess fat and skin removed

INSTRUCTIONS

  1. 1. Heat oil in small skillet over medium heat until shimmering. Add garlic and ginger and cook until fragrant, about 1 minute. Add garam masala, cumin, and chili powder; continue to cook until fragrant, 30 to 60 seconds longer. Transfer half of garlic-spice mixture to medium bowl; stir in yogurt and 2 tablespoons lime juice and set aside.
    2. In large bowl, combine remaining garlic-spice mixture, remaining 2 tablespoons lime juice, and salt. Using sharp knife, lightly score skinned side of each piece of chicken, making 2 or 3 shallow cuts about 1 inch apart and about 1/8 inch deep; transfer to bowl. Using hands, gently massage salt-spice mixture into chicken until all pieces are evenly coated; let stand at room temperature 30 minutes.
    3. Adjust oven rack to upper-middle position (about 6 inches from heating element) and heat oven to 325 degrees. Pour yogurt mixture over chicken and toss until chicken is evenly coated with thick layer. Arrange chicken pieces, scored-side down, on wire rack set in foil-lined, rimmed baking sheet or broiler pan. Discard excess yogurt mixture. Bake chicken until instant-read thermometer inserted into thickest part of chicken registers 125 degrees for breasts and 130 for legs and thighs, 15 to 25 minutes. (Smaller pieces may cook faster than larger pieces. Transfer chicken pieces to plate as they reach correct temperature.)
    4. After removing chicken from oven, turn oven to broil and heat 10 minutes. Once broiler is heated, flip chicken pieces over and broil until chicken is lightly charred in spots and instant-read thermometer inserted into thickest part of chicken registers 165 degrees for breasts and 175 for legs and thighs, 8 to 15 minutes. Transfer chicken to large plate, tent loosely with foil, and rest 5 minutes. Serve with chutney or relish, passing lime wedges separately.


Thursday, October 22, 2015

Glenna’s Spaghetti Salad



This is so simple, and tasty. Thanks Glenna.


  • 1 pound cooked with 1 teaspoon of oil
  • 4 green onions, chopped
  • 2 stalks celery, chopped
  • 1 cucumber, sliced
  • 1 bottle of Viva Italian Dressing


Cook spaghetti with 1 teaspoon of oil in the water. Drain and let cool
Mix with chopped vegetables and dressing.


Tuesday, September 29, 2015

Lemon Chicken with Potatoes.




Ingredients

  • ·        3 tablespoons butter
  • ·        2 tablespoons packed brown sugar
  •         1 ½ teaspoons Italian seasoning
  • ·        1 teaspoon salt
  • ·        1 package (28 oz) boneless skinless chicken thighs
  • ·        1 lb baby red potatoes, quartered
  • ·        ½  medium yellow onion, cut into large pieces
  • ·        1 lemon, sliced
  • ·        ¼   teaspoon pepper



  • 1 Heat oven to 400°F. Spray 13x9-inch (3-quart) baking dish with cooking spray.
  • 2 Meanwhile, in 10-inch nonstick skillet, melt 2 tablespoons of the butter over medium-high heat. In small bowl, stir together brown sugar, Italian seasoning and 1/2 teaspoon of the salt. Sprinkle over chicken thighs.
  • 3 Cook chicken thighs in skillet 3 to 4 minutes on each side or until golden brown and crispy.
  • 4 Arrange chicken thighs, potatoes, onions and lemon slices in baking dish. Sprinkle with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Melt remaining 1 tablespoon butter, and drizzle over mixture.
  • 5 Bake 30 to 40 minutes or until potatoes are tender and juice of chicken is clear when thickest part is cut (at least 165°F).

 This chicken dish is easy to prepare and comes together quickly. Simply brown the chicken thighs, toss all the ingredients in a pan, and you're good to go. 

http://www.pillsbury.com/