There will be enough sugary sweets floating around the neighborhood this week so Shop Cheap recipe researcher Sheila Kern went to the kitchen looking for healthy recipes. She came up with great ideas for you and your family. Enjoy!
4 boneless chicken breast halves
balsamic vinaigrette or other vinaigrette
2 cups fresh red raspberries
1/4 cup raspberry jam
2 tablespoons sherry vinegar or white wine vinegar
1/2 teaspoon dried crumbled leaf tarragon
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Put chicken breast halves between sheets of plastic wrap; gently pound to flatten to an even thickness. Sprinkle with salt and pepper; drizzle with balsamic vinaigrette, if desired. Cover and refrigerate.
Clean berries and put a few aside for garnish. In a saucepan, combine berries, jam, vinegar, tarragon, 1/2 teaspoon salt and 1/8 teaspoon pepper. Bring to a boil. Reduce heat to low and simmer for about 5 minutes, stirring frequently. Let cool slightly. Spoon about 2 to 3 tablespoons of the sauce into a bowl, then strain the remaining raspberry sauce through a fine mesh strainer into the same bowl. Keep warm or refrigerate and warm up when ready to serve.
Grill chicken pieces over medium coals for about 3 minutes on each side, or until cooked through. Arrange chicken in a serving dish; spoon raspberry sauce over the chicken pieces and garnish with some fresh berries, if desired.
Annie's Fruit Salsa and Cinnamon Chips
Makes 10 servings
2 kiwis, peeled and diced
2 Golden Delicious apples - peeled, cored and diced
8 ounces raspberries
1 pound strawberries
2 tablespoons white sugar
1 tablespoon brown sugar
3 tablespoons fruit preserves, any flavor
10 (10 inch) flour tortillas
butter flavored cooking spray
2 cups cinnamon sugar
In a large bowl, thoroughly mix kiwis, Golden Delicious apples, raspberries, strawberries, white sugar, brown sugar and fruit preserves. Cover and chill in the refrigerator at least 15 minutes.
Preheat oven to 350 degrees F (175 degrees C).
Coat one side of each flour tortilla with butter flavored cooking spray. Cut into wedges and arrange in a single layer on a large baking sheet. Sprinkle wedges with desired amount of cinnamon sugar. Spray again with cooking spray.
Bake in the preheated oven 8 to 10 minutes. Repeat with any remaining tortilla wedges. Allow to cool approximately 15 minutes. Serve with chilled fruit mixture.
Crunchy Berry Parfaits
Makes 2 servings
1/3 cup reduced-fat granola cereal
1 (8 ounce) carton reduced-fat vanilla yogurt
1/2 cup fresh raspberries
1/2 cup fresh blackberries or blueberries
Place 2 tablespoons of granola in each of two parfait glasses. Top each with about 2 tablespoons yogurt. Combine the berries; divide a third of the mixture between the two glasses. Repeat yogurt and berry layers. Top with the remaining yogurt, berries and granola.
Quinoa Salad with Chicken, Grapes and Almonds
Serves 4 - 6
2 cups water
1 1/3 cups quinoa
Salt and pepper to taste
2 tablespoons white wine vinegar
2 tablespoons olive oil
2 cups shredded cooked chicken
1 1/2 cups green or red grapes, quartered
1/2 cup sliced almonds, toasted
Rinse quinoa under cold running water and drain. Bring 2 cups water to a boil. Stir in quinoa and a pinch of salt then reduce heat, cover and simmer until tender and most of the liquid is absorbed, 15 to 20 minutes. Uncover and set aside to let cool.
In a large bowl, whisk together vinegar, salt and pepper. Slowly add the oil, whisking well. Add quinoa and toss to combine. Add chicken, grapes and almonds and toss again. Serve at room temperature or chilled, if you like.
Salad with Red Grapes and Feta
2 tablespoons extra-virgin olive oil
1 1/2 tablespoons lemon juice
1/4 teaspoon fine sea salt
1/4 teaspoon ground black pepper
1 pound red seedless grapes, halved (about 3 cups)
5 ounces mixed salad greens (about 7 cups)
6 ounces crumbled feta cheese
In a large bowl, whisk together oil, lemon juice, salt and pepper. Add grapes, greens and feta and toss well.
Wild Rice Pilaf with Rosemary and Red Grapes
2 tablespoons butter
1 small onion, finely chopped
Coarse salt and ground pepper
2 cups wild-rice blend (from two 6-ounce packages), seasoning packets discarded
1 teaspoon chopped fresh rosemary or 1/2 teaspoon dried and crushed
1 can (14.5 ounces) reduced-sodium chicken broth
1 1/2 cups red seedless grapes, halved
1/2 cup chopped fresh parsley
In a large saucepan, melt butter over medium heat. Add onion; season with salt and pepper, and cook, stirring occasionally, until tender, 3 to 5 minutes. Add rice and rosemary; cook, stirring, about 1 minute.
Add broth and 1 cup water; bring to a boil over high heat. Reduce to medium-low heat; cover, and cook until liquid is absorbed and rice is tender, 20 to 25 minutes.
Add grapes and parsley; season with salt and pepper, and stir to combine.
Apple and Celery Salad with Peanuts
Yield: Serves 8 adults plus 10 children as part of a buffet
2 tablespoons fresh lemon juice
1/2 teaspoon Dijon mustard
1/4 cup olive oil
3 crisp red apples such as Fuji or Rome, cut into 1/4-inch-thick julienne
2 tart green apples such as Granny Smith, cut into 1/4-inch-thick julienne
4 large celery ribs, cut into 1/4-inch-thick julienne
1/4 cup chopped fresh parsley
1/3 cup dry-roasted peanuts, coarsely chopped
Whisk together lemon juice and mustard in a large bowl. Add oil in a stream, whisking until emulsified. Add apples, celery, and parsley, tossing to coat. Just before serving, sprinkle with peanuts.
Toasted Oat & Apple Crumble
Makes 8 servings
1 cup oats
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
1 cup light brown sugar
1 1/2 teaspoons ground cinnamon
1/4 teaspoon salt
1/4 cup frozen apple-juice concentrate, thawed
2 tablespoons canola oil
6 cups peeled, cored and thickly sliced apples
Preheat oven to 350Â°F. Spread oats on a baking sheet and bake, stirring occasionally, until lightly browned and fragrant, 15 to 18 minutes. Cool. Coat a 2-quart baking dish with cooking spray.
Combine toasted oats, whole-wheat flour, all-purpose flour, brown sugar, cinnamon, salt, apple-juice concentrate and oil in a bowl.
Spread the apples in an even layer in the prepared baking dish. Sprinkle the oat mixture over apples and bake until browned, 35 to 40 minutes.
Pork Chops with Golden Apple Sauce
Yield: 6 servings
4 Golden Delicious apples, chopped
2 teaspoons lemon juice
2 ounces golden raisins, a handful
1-inch piece fresh ginger root
3 tablespoons light brown sugar
2 cups all natural apple juice or cider, plus a splash for pan sauce
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
2 tablespoons vegetable oil or olive oil, 2 turns of the pan
4 (1-inch) thick center cut boneless pork loin chops, 6 to 8 ounces each
Salt and pepper
2 tablespoons butter
Combine first 8 ingredients in a medium pot placed over medium high heat and cook until a chunky sauce forms, 10 to 12 minutes, stirring occasionally. If sauce begins to spatter as it bubbles, reduce heat back a little, but it should be allowed to reduce and form quickly. Once apples are soft and sauce forms, remove it from the heat.
Heat a large nonstick skillet over medium high heat. Add oil to the pan. Season chops on 1 side with salt and pepper. Using a pair of tongs, add chops to hot skillet seasoned side down. Season the opposite side of the chops with salt and pepper. Brown and caramelize the chops 2 minutes on each side, then reduce heat to medium and cook another 5 to 6 minutes, turning occasionally, until juices run clear. Remove chops from heat and let them rest a couple of minutes for juice to redistribute. Deglaze the pan with a splash of apple juice and 2 tablespoons of butter. Pour pan sauce over chops. Remove ginger from the sauce and top chops with generous portions of warm golden apple sauce.
Show: Barefoot Contessa Episode: Fast and Fabulous
Yield: 6 servings
4 to 5 pounds broccoli
4 garlic cloves, peeled and thinly sliced
Good olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
2 teaspoons grated lemon zest
2 tablespoons freshly squeezed lemon juice
3 tablespoons pine nuts, toasted
1/3 cup freshly grated Parmesan cheese
2 tablespoons julienned fresh basil leaves (about 12 leaves)
Preheat the oven to 425 degrees F.
Cut the broccoli florets from the thick stalks, leaving an inch or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. Toss the garlic on the broccoli and drizzle with 5 tablespoons olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.
Remove the broccoli from the oven and immediately toss with 1 1/2 tablespoons olive oil, the lemon zest, lemon juice, pine nuts, Parmesan, and basil. Serve hot.
Broccoli and Chicken Noodle Soup
Cooking Light, March 2009
Yield: 10 servings (serving size: 1 cup)
2 cups chopped onion
1 cup presliced mushrooms
1 garlic clove, minced
3 tablespoons butter
1.1 ounces all-purpose flour (about 1/4 cup)
4 cups 1% low-fat milk
1 (14-ounce) can fat-free, less-sodium chicken broth
4 ounces uncooked vermicelli, broken into 2-inch pieces
2 cups (8 ounces) shredded light processed cheese (such as Velveeta Light)
4 cups (1-inch) cubed cooked chicken breast
3 cups small broccoli florets (8 ounces)
1 cup half-and-half
1 teaspoon freshly ground black pepper
3/4 teaspoon salt
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion, mushrooms, and garlic to pan; saute; 5 minutes or until liquid evaporates, stirring occasionally. Reduce heat to medium; add butter to mushroom mixture, stirring until butter melts. Sprinkle mushroom mixture with flour; cook 2 minutes, stirring occasionally. Gradually add milk and broth, stirring constantly with a whisk; bring to a boil. Reduce heat to medium-low; cook 10 minutes or until slightly thick, stirring constantly. Add pasta to pan; cook 10 minutes. Add cheese to pan, and stir until cheese melts. Add chicken and remaining ingredients to pan; cook 5 minutes or until broccoli is tender and soup is thoroughly heated.
Provencal Tomato and Basil Soup
Adapted from www.nyt.com
Recipe by Martha Rose Shulman
1 tablespoon extra virgin olive oil
1 small onion, chopped
4 to 6 garlic cloves (to taste), minced
Salt to taste
2 pounds tomatoes, cored and diced, or 1 (28-ounce) can chopped tomatoes with juice
Pinch of sugar
2 large sprigs basil, or about 16 leaves, plus 2 tablespoons slivered basil for garnish
1 quart water
Freshly ground pepper to taste
1 Parmesan rind (optional)
1/4 cup rice or tapioca
Garlic croutons (thin slices of baguette, lightly toasted and rubbed with a cut garlic clove)
Grated or shaved Parmesan
1. Heat the oil over medium heat in a large, heavy soup pot or Dutch oven. Add the onion. Cook, stirring often, until tender, about five minutes. Stir in half the garlic and a generous pinch of salt. Cook, stirring, until fragrant, about 30 seconds to a minute. Add the tomatoes, sugar, parmesan rind, basil sprigs or leaves, and remaining garlic. Cook, stirring often, until the tomatoes have cooked down and smell fragrant, 15 to 20 minutes.
2. Add the water and salt to taste. Bring to a simmer, cover and reduce the heat to low. Simmer 15 minutes. Add the tapioca or rice, and simmer for another 15 minutes until the tapioca is tender and the soup fragrant. Remove the basil sprigs and Parmesan rind. Puree in a blender in small batches, taking care to place a towel over the top of the blender and hold it down tightly. If you used fresh unpeeled tomatoes and want a silkier soup, put through a strainer, using a spatula or the back of a ladle to push the soup through. Return to the pot, add pepper to taste and adjust salt. Serve garnished with garlic croutons and/or Parmesan, if desired, and slivered basil leaves.
If serving cold, refrigerate until chilled.