Healthy Meal of the Week

Good evening all!  For this week’s healthy meal I made “Light Chicken Enchiladas” from the September 2012 issue of Food Network.  This was the first time I’ve ever made any type of chicken enchiladas and they still managed to turn out really yummy!  Check it out below and try for yourself!

Ingredients:

2 tablespoons extra-virgin olive oil, plus more for brushing

1 to 2 jalapeño peppers, seeded and sliced

3 cloves garlic, smashed

½ teaspoon dried thyme or 1 ½ teaspoons fresh thyme

1 medium onion, minced

½ pound skinless, boneless chicken breast, halved lengthwise

Kosher salt

3 to 4 tomatoes (about 1 ½ pounds),cored and roughly chopped

½ teaspoon ground allspice

8 corn tortillas

1 ½ cups shredded muenster cheese (about 6 ounces)

1 cup mixed fresh parsley and cilantro, chopped

Directions:

1.  Preheat the oven to 450°.  Heat 1 tablespoon olive oil in large skillet over medium-high heat.  Add the jalapeño, garlic, thyme and half the onion.  Cook, stirring, until soft, about 3 minutes.  Add the chicken and cook until the chicken is tender, about 6 minutes.

2.  Remove the chicken to a plate.  Transfer the cooking liquid and vegetables to a blender; add the tomatoes and allspice and puree with the lid ajar.  Wipe out the skillet, add the remaining 1 tablespoon olive oil and place over medium-high heat.  Add the tomato mixture and cook until slightly reduced, 6 minutes.  Pour into a baking dish.

3.  Brush the tortillas with olive oil and put on a baking sheet; bake 5 minutes.  Shred the chicken.  Top each tortilla with chicken and cheese, then roll up and arrange in the baking dish, seam-side down, spooning some sauce on top.  Bake until the cheese melts, 4 minutes.

4.  Toss the herbs, remaining onion and salt to taste.  Sprinkle on top.

Serves 4 (serving size:  2 enchiladas)

Nutritional information:  452 calories; 23g total fat 92g saturated fat); 27g protein;35g carbohydrates; 4g fiber; 74mg cholesterol; 852mg sodium

Healthy Meal of the Week

Good evening all!  It’s time for this week’s healthy meal.  This week it is “Capellini with Spicy Zucchini-Tomato Sauce” from the May 2011 issue of Food Network.  It was a big hit here, very yummy.  Scarlett even when back for more; a first when it comes to the “Healthy Meal of the Week”.  It was also a quick fix, took about 35 minutes total. I hope you all try it out and enjoy it!

Ingredients:

3 tablespoons extra-virgin olive oil

1 clove garlic, minced

¼ teaspoon red pepper flakes

1 28-ounce can whole San Marzano tomatoes

Kosher salt

1 medium zucchini, cut into small chunks

½ pound capellini

¼ cup chopped fresh basil

Grated parmesan cheese, for topping

Directions:

1.  Heat the olive oil in a large skillet over medium heat.  Add the garlic and red pepper flakes and cook until the garlic is just golden, about 1 minute.  Crush the tomatoes into the skillet with your hands and add the juice.  Add ½ teaspoon salt and simmer, stirring occasionally, until the sauce is slightly thickened, about 15 minutes.  Add the zucchini and cook until tender-crisp, about 5 minutes.  Season with salt.

2.  Meanwhile, bring a large pot of salted water to a boil.  Add the capellini and cook as the label directs.  Drain and add to the sauce along with the basil; toss to coat.  Top with parmesan.

Serves 4

Nutritional information:  351 calories; 11g total fat (2g saturated fat); 10g protein; 52g carbohydrates; 6g fiber; 0mg cholesterol; 280mg sodium

Healthy Meal of the Week

Hey everyone!  I know it’s been a few weeks since my last post.  It’s been hectic around here lately.  I’m just gonna jump right on in with this week’s healthy meal.  This week is it “Broken Lasagna with Zucchini-Tomato Sauce” from the July/August issue of Food Network magazine.  It was very yummy, both Scarlett and I agree,  lol.  Check it out below.

Ingredients:

Kosher salt

2 large zucchini (about 1 ¾ pounds), coarsely grated

12 ounces lasagna noodles (not no-boil), broken into bite-sized pieces

3 tablespoons unsalted butter

2 cups cherry tomatoes (1 cup whole, 1 cup halved)

½ teaspoon finely grated lemon zest

Freshly ground pepper

½ cup grated parmesan cheese, plus more for topping

1 small bunch chives, cut into 1-inch pieces

Directions:

1.  Bring a large pot of water to a boil.  Meanwhile, toss the zucchini with ½ teaspoon of salt in a colander set over a large bowl.  Let stand 10 minutes, then gently squeeze out the excess moisture.

2.  Add the pasta to the boiling water and stir vigorously to prevent it from sticking.  Cook until al dente, about 12 minutes.  Reserve ½ cup of the cooking water then drain the pasta.

3.  Meanwhile, heat the butter in a large skillet over medium-high heat.  Add the cherry tomatoes and cook until blistered and slightly softened, about 4 minutes.  Stir in the zucchini and lemon zest and cook, lightly crushing the tomatoes with a wooden spoon, until the zucchini is tender-crisp, about 4 minutes.  Season with salt and pepper.

4.  Transfer the zucchini-tomato mixture to a large bowl.  Add the pasta and cheese and toss.  Stir in half of the chives and about ¼ cup of the reserved cooking water, adding more to loosen, if needed.  Season with salt and pepper.  Divide among bowls and top with more cheese and the remaining chives.

Serves 4

Nutritional information:  478 calories; 13g total fat (8g saturated fat); 17g protein; 73g carbohydrates; 6g fiber; 36mg cholesterol; 407mg sodium

Healthy Meal of the Week

Hey everyone!  How’s everyone’s week going so far?  I hope it’s going good.  This week’s Healthy Meal is “Lemon-Garlic Chicken with Creamed Corn” from the June 2012 issue of Food Network.  I thought it was okay, I’m not a big chicken fan.  Scarlett liked it a lot though.  I hope you all check it out below!

Ingredients:

2 tablespoons extra-virgin olive oil

4 skin-on chicken drumsticks (about 1 pound)

4 skin-on bone-in chicken thighs (about 1 ½ pounds)

Kosher salt and freshly ground pepper

3 tablespoons all-purpose flour

12 cloves garlic (about 1 head)

2 lemons (finely grated zest of one, juice of both)

2 tablespoons unsalted butter

1 pound frozen corn, thawed

¾ cup whole milk

2 tablespoons chopped fresh chives

Directions:

1.  Preheat oven to 450°.  Heat the olive oil in a large nonstick ovenproof skillet over medium-high heat.  Sprinkle the chicken with ½ teaspoon each salt and pepper, and 2 tablespoons flour.  Add to the skillet and cook, turning, until slightly golden on all sides, about 5 minutes.  Add the garlic, lemon zest and lemon juice and turn the chicken to coat.  Transfer the skillet to the oven, roast until the chicken is golden brown and cooked through, about 20 minutes.

2.  Meanwhile, melt the butter in a medium saucepan over medium-high heat.  Add the corn and ¼ teaspoon each salt and pepper; cook, stirring occasionally, until the corn softens, about 5 minutes.  Stir in the remaining tablespoon flour, then add the milk and bring to a boil.  Reduce the heat to medium low and simmer, stirring, until thickened, about 5 minutes.  Stir in the chives and season with salt and pepper.

3.  Divide the chicken among plates and drizzle with the pan juices.  Serve with the creamed corn.

Serves 4

Nutritional information:  591 calories; 35g total fat (11g saturated fat); 37g protein; 32g carbohydrates; 4g fiber; 158mg cholesterol; 343mg sodium

My large skillet isn't ovenproof so I transferred the chicken to a baking dish

Healthy Meal of the Week

Good evening everyone!  Tonight’s healthy meal is “Ham, Swiss and Apple Wraps” from the June 2012 issue of Food Network.  I thought it was very tasty and so did Scarlett.  It’s a nice spring/summer meal; easy to make and very light.  Check it out below and try it for yourself!

Ingredients:

½ red onion, thinly sliced

1/3 cup low-fat plain yogurt

2 tablespoons chopped fresh dill or parsley

2 tablespoons honey mustard

Kosher salt and freshly ground pepper

1 ½ tablespoons extra-virgin olive oil

4 ounces sliced lean ham (preferably low-sodium), torn into bite-size pieces

3 ounces sliced Swiss cheese, cut into strips

1 romaine lettuce hear, torn into bite-size pieces

1 apple, thinly sliced

4 whole-wheat wraps or tortillas

3 cups strawberries, halved

Directions:

1.  Soak the red onion in a bowl of ice water, 10 minutes.  Drain the onion and squeeze dry.

2.  Whisk the yogurt, dill, honey mustard and salt and pepper to taste in a large bowl.  Slowly drizzle in the olive oil and 1 tablespoon water, whisking until combined.  Add the onion, ham, cheese, lettuce and apple and toss to coat.  Pile the ham mixture in the middle of each wrap.  Fold in the sides then roll up the wraps.  Cut in half and serve with the strawberries.

Serves 4

Nutritional information:  449 calories; 22g total fat (6g saturated fat); 19g protein; 47g carbohydrates; 6g fiber; 30mg cholesterol; 750mg sodium