Cooking Light
Ingredients
4 cups chopped peeled sweet potatoes (about 1 1/4 pounds)
1/4 cup 2% reduced-fat milk
3/4 teaspoon ground coriander, divided
3/4 teaspoon ground cumin, divided
1/2 teaspoon kosher salt, divided
1/8 teaspoon ground cinnamon
1/8 teaspoon ground allspice
Dash of ground red pepper
1/2 cup bottled roasted red bell peppers, rinsed and drained
3 tablespoons olive oil, divided
2 tablespoons unsalted almonds
1 garlic clove
4 (6-ounce) bone-in center-cut loin pork chops
1/4 teaspoon sugar
1/4 teaspoon freshly ground black pepper
Preparation
1. Place potatoes in a large saucepan; cover with water to 1 inch above potatoes. Bring to a boil; reduce heat and simmer 15 minutes or until potatoes are tender. Drain. Combine potatoes, milk, 1/2 teaspoon coriander, 1/2 teaspoon cumin, 1/4 teaspoon salt, cinnamon, allspice, and ground red pepper in a medium bowl; mash to desired consistency with a potato masher.
2. Combine remaining 1/4 teaspoon coriander, remaining 1/4 teaspoon cumin, bell peppers, 2 tablespoons oil, almonds, and garlic in the bowl of a mini food processor; process until smooth.
3. Sprinkle pork with remaining 1/4 teaspoon salt, sugar, and black pepper. Heat a large skillet over medium-high heat. Add remaining 1 tablespoon oil; swirl to coat. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Serve pork with mashed potatoes and bell pepper sauce.
Nutritional Information
Amount per serving
Calories 467 Fat 21 g Satfat 4.3 g Monofat 12 g Polyfat 2.6 g Protein 36 g Carbohydrate 32 g Fiber 5 g Cholesterol 101 mg Iron 2 mg Sodium 443 mg Calcium 108 mg
*Found in Cooking Light March 2015*
Tags: Cooking Light
INGREDIENTS:
1/2 tsp olive oil
2 pounds boneless skinless chicken breasts
2 cups thinly sliced yellow onions
1 Tbsp minced peeled fresh ginger (I’ve used fresh and powder and I think the powder made the taste in the end stronger, so I recommend that)
1 tsp ground cumin
1/2 tsp salt
1/2 tsp ground coriander
1/2 tsp ground cinnamon
1/2 tsp freshly ground black pepper
4 garlic cloves, minced
1 1/2 cups fat free, less sodium chicken broth
1 (15 12/ ounce) can of chickpeas (garbanzo beans) drained and rinsed
1 (7 ounce) package of dried apricots (about 1 1/2 cups) halved (I used these once and not the second time; it’s just as good without them!)
DIRECTIONS:
I recommend getting EVERYTHING ready to add to the pot cause it goes fast – so prepare everything first.
Heat olive oil in a large dutch oven over medium high heat. Add half of chicken to pan; cook 5 minutes, browning on all sides. Remove chicken from pan. Repeat procedure with remaining chicken.
Add onions to pan; sauté for 3 minutes or until tender. Add ginger and next 6 ingredients (through garlic); sauté for 30 seconds or until fragrant. Stir in broth, scraping pan to loosen browned bits. Return chicken to pan; bring to a simmer. Cover, reduce heat, and simmer 1 hour or until chicken is tender.
Remove chicken from pan with a slotted spoon; cool slightly. Cut chicken into bite sized pieces (I generally just shred it with a fork, it’s so tender). Add chicken, chickpeas, and apricots to pan. Cover and simmer 10 minutes or until thoroughly heated.
I make this with couscous. Instead of water for the couscous I use chicken broth and then I cut up a cup or so of seedless grapes (halved) that I add to the couscous right before serving. It is sooooooo good together with the chicken!
*Found in Cooking Light*
Tags: Chicken, Cooking Light
INGREDIENTS:
6 ounces uncooked ziti (short tube-shaped pasta)
2 cups Basic Marinara
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided
1/4 cup (1 ounce) shredded Asiago cheese, divided
1/8 tsp salt
1/8 tsp hot pepper sauce (such as Tabasco)
6 ounces ground turkey breast
Cooking spray
DIRECTIONS:
Preheat oven to 350°.
Cook pasta according to package directions, omitting salt and fat. Drain.
Combine pasta, Basic Marinara, 1/2 cup mozzarella, 2 tablespoons Asiago, salt, pepper sauce, and turkey in a large bowl. Spoon into an 8-inch square baking dish coated with cooking spray; sprinkle with remaining 1/2 cup mozzarella and remaining 2 tablespoons Asiago. Bake at 350° for 30 minutes or until cheese is lightly browned. Let stand 5 minutes before serving.
Serves 4
Calories:362 (26% from fat)
Fat:10.5g (sat 5.5g,mono 3.4g,poly 0.4g)
Protein:26.3g
Carbohydrate:41g
Fiber:3.5g
Cholesterol:39mg
Iron:2.3mg
Sodium:546mg
Calcium:311mg
*Found in Cooking Light*
Tags: Cooking Light, Pasta