A recipe a day ...
Got a question or suggestion? Write to email@example.com.
Chicken with Cider Mustard Sauce The tart, sweet sauce really peps up the chicken. 1 1/2 lbs. boneless, skinless chicken breasts 2 Tbs. safflower oil, divided 3 shallots, minced 2 honeycrisp or gala apples, peeled, cored, and diced 1 cup apple cider 3 Tbs. country Dijon mustard Freshly ground black pepper Put the chicken in a plastic freezer bag and pound to an even thickness of 1/2 inch. Heat 1 Tbs. of oil in a large skillet over medium heat. Saute the chicken in two batches until browned, about 4 to 5 minutes per side. Transfer to a plate and cover with foil to keep warm. In the same skillet, add the remaining 1 Tbs. of oil and saute the shallots and half the diced apples for 3 minutes. Add the cider and boil until it is reduced by half, about 5 minutes. Remove from the heat and mix in the remaining apple and the mustard. Season generously with pepper. Pour the sauce over the chicken. Serves 4. PER SERVING Calories: 340 Total Fat: 11 g Sat Fat: 1.5 g Protein: 35 g Sodium: 360 mg Cholesterol: 95 mg Carbohydrates: 25 g Fiber: 2 g Roasted Butternut Squash, Apples, & Onions 1 butternut squash, peeled and cubed 2 honeycrisp or winesap apples, peeled, cored, and chopped 1 onion, chopped 6 sprigs thyme 3 Tbs. extra-virgin olive oil 1/2 tsp. kosher salt Pre-heat the oven to 450[degrees]F. In a large bowl, toss the squash, apples, onion, and thyme with the oil and salt. Spread into a large, shallow baking dish. Roast until tender and golden brown, about 35 minutes. Serves 6. PER SERVING Calories: 150 Total Fat: 7 g Sat Fat: 1 g Protein: 2 g Sodium: 170 mg Cholesterol: 0 mg Carbohydrates: 23 g Fiber: 5 g Apple Hazelnut Salad with Gorgonzola Crisps If you don't have time to make the dressing, you can use up to 1/2 cup of a good balsamic vinaigrette like Cindy's Kitchen. 1/4 cup blanched hazelnuts 2 Tbs. extra-virgin olive oil 4 shallots, minced 2 tsp. sugar 3 Tbs. white balsamic vinegar 1/8 tsp. kosher salt oz. Gorgonzola cheese, at room temperature 4 thin rye crisp breads (like Finn Crisps) 1 head butter or Bibb lettuce 1 honeycrisp or Fuji apple, cored and thinly sliced Pre-heat the oven to 300[degrees]F and toast the hazelnuts until lightly browned, about 10 minutes. Allow to cool, then chop. Make the dressing: Heat the oil in a medium pan and saute the shallots until golden brown, about 5 minutes. Sprinkle in the sugar and stir to dissolve. Remove from the heat and whisk in the vinegar and salt. Set aside and allow to cool. Spread a quarter of the Gorgonzola on each crisp bread. Arrange the lettuce on a platter and drizzle on the dressing. Garnish with the apple slices, crisp breads, and nuts. Serves 4. PER SERVING Calories: 210 Total Fat: 13 g Sat Fat: 2 g Protein: 4 g Sodium: 140 mg Cholesterol: 5 mg Carbohydrates: 22 g Fiber: 3 g
Tilapia with Granny Smith Remoulade Tilapia is a mild-flavored, white-fleshed, sustainable fish. A remoulade is a French condiment similar to tartar sauce. In the picture below, the dish is served with Lundberg's Wild Blend rice and a simple tossed salad. 2 Tbs. country Dijon mustard 1/4 cup regular mayonnaise 1 Tbs. fresh lemon juice 1 Granny Smith apple, peeled, cored, and chopped 1 stalk celery, chopped 1 Tbs. capers 2 Tbs. safflower oil 1 1/2 lbs. U.S. farmed tilapia filets 1/2 cup whole wheat flour Make the remoulade: Put the mustard, mayonnaise, lemon juice, apple, celery, and capers into a food processor and pulse until the apple and celery are minced. Heat the oil in a large, non-stick skillet over medium heat until shimmering. Pat the fish dry with a paper towel and dust with the flour. Saute the fish in 2 or 3 batches until golden brown on both sides and cooked through, 2-3 minutes per side. Serve with the remoulade on the side. Serves 4. PER SERVING Calories: 400 Total Fat: 21 g Sat Fat: 3 g Protein: 36 g Sodium: 430 mg Cholesterol: 90 mg Carbohydrates: 18 g Fiber: 3 g
|Printer friendly Cite/link Email Feedback|
|Title Annotation:||HEALTHY COOK|
|Publication:||Nutrition Action Healthletter|
|Date:||Oct 1, 2010|
|Previous Article:||The latest scams.|
|Next Article:||The kindest cut: a 10-step guide to meat & poultry.|