Garlic-Roasted Asparagus

  Garlic-Roasted Asparagus

Ingredients

    1-1/2  lb. fresh asparagus spears
    2 to 3  cloves garlic, thinly sliced
    2 to 3  Tbsp. olive oil
    1/4 tsp.  salt
    1/4 tsp.  ground black pepper

Way to make:

1.    Preheat oven to 450 degrees F. Snap off and discard woody bases from asparagus. Place asparagus and garlic in a 15x10x1-inch baking pan. Drizzle with oil and sprinkle with salt and pepper. Toss to coat.


2.   Roast for 10 to 15 minutes or until asparagus is crisp-tender, stirring once halfway through roasting. Serve immediately.

Asparagus Frittata

Asparagus Frittata

Iingredients

    3/4  pound fresh asparagus spears or one 10-ounce package frozen cut asparagus
    6  eggs
    3/4  cup low-fat cottage cheese
    2  teaspoons yellow mustard
    1/8  teaspoon salt
    Dash pepper
    Nonstick spray coating
    1  cup sliced fresh mushrooms
    1  small tomato, cut into wedges, or 1/4 cup chopped tomato

Way to make:

1.  Cook fresh asparagus spears in a small amount of boiling water for 8 to 10 minutes or until crisp-tender; drain. Reserve 3 spears for garnish; cut remaining asparagus into 1-inch pieces. Or, cook frozen asparagus according to package directions; drain. Set aside.

2. Meanwhile, in a medium mixing bowl beat eggs until foamy. Beat in cottage cheese, mustard, salt, and pepper; set aside.

3.  Spray a 10-inch ovenproof skillet with nonstick spray coating. Cook mushrooms over medium heat until just tender. Stir in asparagus pieces. Pour egg mixture over mushrooms and asparagus. (If using fresh asparagus, arrange the 3 reserved spears on top.)

4.  Cook mixture over low heat about 5 minutes or until mixture bubbles slightly and begins to set around the edges.

5.   Bake frittata, uncovered, in a 400 degree F oven about 10 minutes or until set. Garnish each serving with tomato. Makes 4 servings.

Green Smoothie

Green Smoothie

Ingredients :

    4  cups packaged fresh baby spinach leaves
    2  cups seedless green grapes
    1  medium banana, cut up
    3/4  cup seeded, chopped green sweet pepper
    1/2  cup unsweetened apple juice

Way to make:

In a blender or food processor combine spinach, grapes, banana, sweet pepper, and apple juice, if using. Cover and blend or process well. Mixture will be slightly pulpy but should be nearly smooth. Makes: 4

Chicken Kiev

Chicken Kiev

Ingredients

    1  tablespoon chopped green onion
    1  tablespoon snipped fresh parsley
    1  clove garlic, minced
    1/2 of a 1/4-pound stick of butter, chilled
    1  egg, beaten
    1  tablespoon water
    1/4  cup all-purpose flour
    1/2  cup fine dry bread crumbs
    4  skinless, boneless chicken breast halves
    Salt and black pepper to taste
    1  tablespoon butter
    1  tablespoon cooking oil

Methods:

1.    In a small bowl combine green onion, parsley, and garlic; set aside. Cut chilled butter into four 2-1/2x1/2-inch sticks. In a shallow bowl stir together egg and water. Place flour in another shallow bowl. Place bread crumbs in a third shallow bowl. Set aside.

2.    Place a chicken breast half between 2 pieces of plastic wrap. Using the flat side of a meat mallet pound chicken lightly into a rectangle about 1/8 inch thick. Remove plastic wrap. Sprinkle with salt and pepper. Sprinkle with one-fourth of the green onion mixture. Place a butter piece in center of chicken piece. Fold in sides; roll up. Repeat with remaining chicken.

3.    Coat chicken rolls with flour. Dip in egg mixture; coat with bread crumbs. Dip in egg mixture again; coat with with additional bread crumbs. (Coat ends well to seal in the butter.) Place coated chicken in 2-quart rectangular baking dish. Cover and chill for 1 to 24 hours.

4.    In a large skillet melt the 1 tablespoon butter over medium-high heat; add oil. Add chilled chicken rolls. Cook about 5 minutes or until golden brown, turning to brown all sides. Place rolls in a 2-quart rectangular baking dish. Bake, uncovered, in a 400 degree F oven for 15 to 18 minutes or until chicken is no longer pink (170 degrees F). Spoon any drippings over rolls. Makes 4 servings.

5.    Cheesy Chicken Rolls: Prepare as at direction, except substitute 2 1/2x1/2-inch sticks of caraway, blue, Gruyere, or cheddar cheese for the butter. If using caraway or blue cheese, omit the parsley. If using Gruyere cheese, substitute 2 teaspoons snipped fresh tarragon for the parsley. If using cheddar cheese, substitute 2 teaspoons snipped fresh thyme for the parsley.

Broccoli Chicken Stir-Fry

Broccoli Chicken Stir-Fry

Ingredients:

    12  ounces skinless, boneless chicken breasts
    1  pound broccoli
    1/2  cup chicken broth
    2  tablespoons teriyaki sauce
    2  teaspoons cornstarch
    1  teaspoon toasted sesame oil
    2 to 3  tablespoons cooking oil
    1  tablespoon grated fresh ginger
    1  clove garlic, minced
    2  cups fresh medium mushrooms, halved or quartered
    8  ounces fresh bean sprouts (2 cups)
    1  red or green sweet pepper, cut into lengthwise strips (3/4 cup)
    1 8-ounce  can sliced water chestnuts, drained
    4  cups coarsely shredded lettuce (optional)

Way to make:

 1.   Cut chicken into 1-inch pieces. Set aside. Remove flowerets from broccoli and cut in half (you should have about 3-1/2 cups). Cut stalks into 1-1/2-inch lengths and then into 1/4-inch strips (you should have about 1-1/2 cups); set aside.

2.    For sauce, in a small bowl combine chicken broth, teriyaki sauce, cornstarch, and sesame oil; set aside.

3.    Add 2 tablespoons cooking oil to a wok or 12-inch skillet. Preheat over medium-high heat (add more oil if necessary during cooking). Stir-fry ginger and garlic in hot oil for 10 seconds. Add broccoli stems; stir-fry for 1 minute. Add broccoli flowerets; stir-fry for 2 to 3 minutes or until crisp-tender. Remove broccoli from wok. Add mushrooms to wok; stir-fry about 1-1/2 minutes or until crisp-tender. Remove from wok. Add bean sprouts and red or green sweet pepper to wok; stir-fry for 1 to 2 minutes or until crisp-tender. Remove from wok. Add chicken to wok. Stir-fry for 4 to 5 minutes or until no longer pink. Push chicken from center of wok.

 4.   Stir sauce; add to center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Add water chestnuts. Stir to coat. Cook and stir about 2 minutes more or until heated through. Serve immediately over shredded lettuce, if desired.

Meat Loaf

Meat Loaf

Ingredients:

    Nonstick cooking spray or cooking oil
    5  green onions, sliced (about 1/3 cup)
    1/2  of a small red and/or yellow sweet pepper, finely chopped (1/4 cup)
    1/2  of a medium carrot, finely chopped (1/4 cup)
    2  slightly beaten egg whites
    1/2  cup finely crushed saltine crackers (14 crackers)
    2  tablespoons fat-free milk
    2  tablespoons bottled chili sauce
    1  tablespoon snipped fresh basil or oregano or 1/2 teaspoon dried basil or oregano, crushed
    1/4  teaspoon ground black pepper
    1  pound extra-lean ground beef
    1/4  cup bottled chili sauce
    1  tablespoon brown sugar
    1  teaspoon vinegar

Way to make it:

1. Lightly coat a small skillet with cooking spray or cooking oil. Add the green onion, sweet pepper, and carrot. Cook over medium heat for 5 to 8 minutes or until vegetables are tender, stirring occasionally. Remove from heat; cool slightly.

2. Combine egg whites, crushed crackers, milk, the 2 tablespoons chili sauce, basil or oregano, and black pepper in a large mixing bowl. Add the cooked vegetables and ground beef; mix well.

3. Pat meat mixture firmly into a 7-1/2 x 3-1/2x2-inch loaf pan. Invert pan with meat mixture into a shallow baking pan; remove loaf pan. Bake meat loaf in a 350 degree F oven for 30 minutes.

4.  Meanwhile, for glaze, stir together the 1/4 cup chili sauce, brown sugar, and vinegar in a small mixing bowl. Spoon glaze over meat loaf. Bake for 15 to 20 minutes more or until no pink remains and an instant read thermometer registers 160 degree F. Transfer meat loaf to a platter. To serve, cut into slices. Makes 6 servings.

5.  Make-Ahead Tip: Prepare meat loaf as directed above, except do not shape and bake. Cover bowl; chill meat mixture up to 24 hours. Shape meat loaf as directed. Bake in a 350 degree F oven for about 40 minutes or until meat loaf is nearly done. Spoon the glaze over meat loaf and bake about 15 minutes more or until done.

Beef and Vegetable Stew

Beef and Vegetable Stew

Ingredients :

    2  cups water
    1 10.75-ounce can condensed golden mushroom soup
    1 10.75-ounce can condensed tomato soup
    1/2  cup dry red wine or beef broth
    2  cups chopped cooked roast beef
    1 16-ounce package frozen sugar snap stir-fry vegetables or one 16-ounce package frozen cut broccoli
    1/2  teaspoon dried thyme, crushed

Way to make :

1.   In a 4-quart Dutch oven combine water, mushroom soup, tomato soup, and wine. Stir in beef, frozen vegetables, and thyme.

2.    Cook over medium heat until bubbly, stirring frequently. Continue cooking, uncovered, for 4 to 5 minutes or until vegetables are crisp-tender, stirring occasionally.