Recipes for week of 2/21/11

RECIPES FOR FEBRUARY 21 - 1 OF 7 [A]   Cashew Chicken   KF LC  Prep and cook time: 30 minutes 4 boneless, skinless chicken breasts   coarse salt and freshly ground pepper, to taste 3 tablespoons canola oil 1 red bell pepper , seeded and chopped 2 teaspoons garlic, minced 2 teaspoons ginger, minced 1/4 teaspoon crushed red pepper flakes 3/4 cup chicken broth 1 1/2 tablespoons soy sauce (low sodium) 1 1/2 teaspoons cornstarch 1 teaspoon sugar 1/2 cup salted, roasted, whole cashews 4 green onions , white and light green parts, chopped per serving: 400 calories; 54 grams protein; 17 grams total fat; 2 grams fiber; 2 grams saturated fat; 7 grams carbohydrates; 130 mgs cholesterol; 631 mgs sodium; 10 WW points plus   [1] Cut chicken into 1-inch cubes and sprinkle with salt and pepper. Heat a wok or a large heavy skillet over medium-high heat. Add oil, swirling to coat, then saute the chicken until golden and just cooked through, 4 to 5 minutes. [2] Transfer the chicken to a plate with a slotted spoon and cover to keep warm. Add bell pepper, garlic, ginger and red pepper flakes to the skillet and stir-fry until peppers are just tender, 5 to 6 minutes. [3] In a small bowl, stir together broth, soy sauce, cornstarch, and sugar, then stir into skillet. [4] Reduce heat and simmer, stirring occasionally, until thickened, 1 to 2 minutes. Stir in cashews, green onions, and chicken along with any juices accumulated on plate. Serve immediately over rice. NOTE: Omit onions for kids, if desired.  [A]   Sesame-Lime Rice    Prep and cook time: 30 minutes 1 cup jasmine rice   coarse salt and freshly ground pepper, to taste 2 tablespoons toasted sesame seeds 1 tablespoon toasted sesame oil 1 tablespoon lime juice, plus zest per serving: 231 calories; 4 grams protein; 6 grams total fat; 2 grams fiber; 1 gram saturated fat; 40 grams carbohydrates; 0 mgs cholesterol; 5 mgs sodium; 6 WW points plus   [1] Cook rice according to package instructions. [2] Toss rice with sesame seeds, oil, a little lime zest and juice. Season with salt and pepper and fluff with a fork.

RECIPES FOR FEBRUARY 21 - 2 OF 7 [B]   Grilled BLT Steaks   KF LC  Prep and cook time: 35 minutes 2 rib-eye steaks (1/2 inch thick) 2 bacon slices 1/2 cup prepared balsamic vinaigrette dressing 2 tomatoes , cored and sliced 4 cups mixed baby greens 1/2 cup crumbled feta cheese per serving: 370 calories; 24 grams protein; 27 grams total fat; 1 gram fiber; 9 grams saturated fat; 7 grams carbohydrates; 83 mgs cholesterol; 946 mgs sodium; 10 WW points plus   Heat a grill over medium heat [1] Grill the steaks for 14-15 minutes, turning once, or to desired doneness. [2] Meanwhile, to make the sauce, in a large skillet, cook the bacon over medium heat until crisp. Remove bacon from the skillet, reserving 1 tablespoon of the dripping (a little more if serving 6-8.) Crumble bacon, set aside. Add salad dressing to the skillet, cook and stir over high heat for 1 minute, scraping up browned bits. Turn off heat and set aside until ready to serve. [3] To serve, slice the steak. Place greens on dinner plates. Top with steak, tomato slices, crumbled bacon and feta. Pour the sauce over and serve.  [B]   Fresh Bread and Dipping Oil    Prep time: 5 minutes 1/4 cup extra-virgin olive oil (the good stuff), high quality   coarse salt and freshly ground pepper, to taste 2 tablespoons balsamic vinegar 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 1 loaf ciabatta bread , sliced per serving: 230 calories; 4 grams protein; 15 grams total fat; 1 gram fiber; 2 grams saturated fat; 21 grams carbohydrates; 0 mgs cholesterol; 244 mgs sodium; 6 WW points plus   [1] In a small bowl, mix oil with salt and pepper, vinegar, and herbs. Place bread on individual plates and pour a little of the mixture onto each plate for dipping.

RECIPES FOR FEBRUARY 21 - 3 OF 7 [C]   Mexican Baked Potatoes   KF  Prep and Cook time: 1 hour 4 large russet potaot(es) 1/2 pound lean ground beef 1 yellow onion , finely chopped 1 garlic clove(s), minced 1 15-ounce can black beans, rinsed and drained 1 cup prepared chunky salsa 1/2 cup sour cream 2 green onions , chopped 2 Roma tomatoes , chopped 1 cup shredded cheddar cheese   coarse salt and freshly ground pepper, to taste per serving: 481 calories; 28 grams protein; 17 grams total fat; 11 grams fiber; 10 grams saturated fat; 55 grams carbohydrates; 70 mgs cholesterol; 511 mgs sodium; 12 WW points plus   Bake potatoes at 400 degrees for 1 hour or until tender. [1] While potatoes are baking, in a medium saucepan, brown ground beef, onion and garlic. [2] Drain fat, add beans, salsa and salt and pepper, to taste. [3] Simmer, stirring occasionally, 30 minutes or until thickened. [4] To serve, cut an X in the top of each potato, fluff potato pulp with a fork and then spoon beef mixture over each potato. [5] Garnish with sour cream and sprinkle with green onions, tomato and cheese.  [C]   Tossed Green Salad with Grapes and Nectarines    Prep time: 10 minutes   DRESSING 2 tablespoons honey 1 1/2 tablespoons balsamic vinegar 1 1/2 tablespoons olive oil 1/2 teaspoon crushed red pepper flakes   SALAD 2 cups green grapes 2 nectarines , seeded and coarsely diced 4 cups mixed baby greens   coarse salt and freshly ground pepper, to taste per serving: 169 calories; 2 grams protein; 5 grams total fat; 2 grams fiber; 1 gram saturated fat; 31 grams carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 5 WW points plus   [1] Combine dressing ingredients and mix until well blended. Stir into prepared fruit and allow to marinate until ready to serve. Toss fruit mixture with greens and serve on salad plates. Sprinkle with salt, if desired, and ground pepper.

RECIPES FOR FEBRUARY 21 - 4 OF 7 [D]   Pizza Pot Pies   KF  Prep time: 25 minutes Cook time: 12 minutes 1 tablespoon olive oil 1/2 white onion , finely chopped 2 carrots , finely chopped   coarse salt and freshly ground pepper, to taste 1 pound ground sweet Italian sausage 8 ounces tomato sauce 1 cup all purpose flour, spooned and leveled 1/4 cup shredded Parmesan cheese 1 1/2 teaspoons baking powder 1/4 teaspoon dried rosemary 4 tablespoons butter, softened 1/2 cup half-and-half 1 cup shredded mozzarella cheese per serving: 433 calories; 18 grams protein; 31 grams total fat; 2 grams fiber; 14 grams saturated fat; 20 grams carbohydrates; 83 mgs cholesterol; 821 mgs sodium' 12 WW points plus    Preheat oven to 450 degrees, with rack in lowest position. [1] Heat the oil in a large skillet over medium heat. Add onion and carrots; season with salt and pepper. Cook, stirring occasionally, until tender, 6 to 8 minutes. Add sausage, and cook, breaking up meat with a wooden spoon, until no longer pink, 3 to 5 minutes, drain fat. Add tomato sauce; bring to a boil, reduce to a simmer, and cook, stirring occasionally, until meat mixture has thickened, 8 to 10 minutes; set aside. [2] In a medium bowl, whisk flour, Parmesan, baking powder, rosemary, and 1/2 teaspoon salt; make a well in center, and add butter and cream. Stir just until dough comes together. [3] Spoon meat mixture into 8-ounce ramekins, one per serving; top with mozzarella cheese and mound dough on top. Place on a large rimmed baking sheet; bake until topping is golden brown and a toothpick inserted in topping comes out clean, 10 to 12 minutes.  [D]   Green Bean Salad with Almonds    Prep and cook time: 30 minutes 1/2 cup whole roasted almonds 2 tablespoons soy sauce (low sodium) 1 pound green beans, trimmed 2 tablespoons toasted sesame oil 3 tablespoons rice vinegar 2 teaspoons garlic, minced 2 teaspoons fresh ginger, peeled and finely chopped per serving: 184 calories; 6 grams protein; 13 grams total fat; 7 grams fiber; 1 gram saturated fat; 15 grams carbohydrates; 0 mgs cholesterol; 12 mgs sodium; 5 WW points plus   [1] Place almonds in a small nonstick saute pan. Lightly toast over medium-high heat, about 3 minutes. Add half of the soy sauce and stir until the almonds are coated evenly, about 30 seconds. Transfer to a plate and cool. Chop almonds roughly. [2] Prepare a large bowl of ice water. In a large pot of boiling salted water, cook beans until crisp-tender, about 8 to 10 minutes. [3] Drain the beans and transfer to the bowl of ice water. Remove green beans and drain well. [4] In a large bowl, combine the sesame oil, vinegar, garlic, ginger, and remaining soy sauce. Add the drained green beans and toss to coat. Garnish with roasted almonds. Serve immediately, while warm.

RECIPES FOR FEBRUARY 21 - 5 OF 7 [E]   Balsamic Sautéed Chicken with Mushrooms and Peas   Q LC  Prep and cook time: 30 minutes 4 boneless, skinless chicken breasts 1 tablespoon olive oil 2 shallots , chopped 1 cup sliced button mushrooms 1/4 cup balsamic vinegar 1 tablespoon ketchup 1/2 cup water 1 1/2 cups frozen peas 1 tablespoon butter   coarse salt and freshly ground pepper, to taste per serving: 386 calories; 59 grams protein; 10 grams total fat; 3 grams fiber; 3 grams saturated fat; 13 grams carbohydrates; 145 mgs cholesterol; 277 mgs sodium; 9 WW points plus   [1] Heat oil in a large skillet over medium-high heat. Season chicken with salt and pepper, place in skillet and cook until brown and cooked through. Remove to a large serving platter. Cover with foil and set aside. [2] Add shallots and mushrooms to drippings in skillet and cook for 2 minutes, add vinegar, ketchup and water. Cook until reduced by half about 4 to 5 minutes. [3] Place peas and butter in a small saucepan season with salt and pepper. Cook over high heat just until peas are heated through. [4] Return chicken and any juices from platter to mushroom sauce. Cook for 1 minute to reheat chicken and coat with sauce. Arrange peas on serving platter, top with chicken and drizzle sauce over chicken. [E]   Ranch Garlic Bread    Prep and cook time 10 minutes 1/2 cup butter, softened 1 1-ounce envelope ranch dressing mix 1 teaspoon garlic powder 1/2 loaf French bread, halved lengthwise per serving: 262 calories; 3 grams protein; 22 grams total fat; 1 gram fiber; 12 grams saturated fat; 14 grams carbohydrates; 51 mgs cholesterol; 204 mgs sodium; 7 WW points plus   [1] In a small mixing bowl, combine butter, dressing mix and garlic powder; beat until combined. Spread over cut sides of bread. Place on a baking sheet. broil 4-6-in. from the heat for 3-4 minutes or until golden brown.

RECIPES FOR FEBRUARY 21 - 6 OF 7 [F]   Pork Medallions on Green Beans   Q LC  Prep time: 5 minutes Marinate time: all day Cook time: 15 minutes 1 pound pork tenderloin 2 tablespoons Dijon mustard 2 tablespoons honey 1 tablespoon soy sauce (low sodium) 1 tablespoon butter 3/4 pound green beans, trimmed 1 teaspoon dried dill 3 tablespoons lemon juice per serving: 222 calories; 25 grams protein; 7 grams total fat; 3 grams fiber; 3 grams saturated fat; 15 grams carbohydrates; 80 mgs cholesterol; 376 mgs sodium; 5 WW points plus   [1] In a small bowl, mix together the mustard, honey and soy sauce. Pour in a ziptop bag, add the pork tenderloin and marinate all day. [2] To make slicing easier, place the pork in the freezer for 15 minutes (if you have time.) Remove pork from bag and discard the marinade. Slice the pork into ½ inch slices. [3] Add butter to a large non-stick skillet and heat over medium heat. Add the pork and sauté for 4-6 minutes or until done. Remove pork to a plate (cover to keep warm) and reserve the drippings. [4] Add the green beans and dill to the drippings and cook for 5-6 minutes or until the beans are tender. Stir in the lemon juice, transfer to a serving platter and top medallions with the beans. [F]   Apple Fruit Salad    Prep time: 10 minutes 2 Gala apples , cored and cut into 1-inch pieces 2 bananas , sliced 1/4 cup chopped walnuts 1/2 cup "Craisins" 1/4 cup mini marshmallows 1/2 cup frozen whipped topping, thawed per serving: 208 calories; 2 grams protein; 7 grams total fat; 4 grams fiber; 2 grams saturated fat; 40 grams carbohydrates; 0 mgs cholesterol; 10 mgs sodium; 6 WW points plus   [1] Mix together apples, bananas, nuts, "Craisins" and marshmallows. Gently fold in whipped topping, mixing to combine. Serve immediately.

RECIPES FOR FEBRUARY 21 - 7 OF 7 [G]   Baby Bella Gratin   V LC  Prep time 20 minutes Cook time 25 minutes   olive oil cooking spray 1 tablespoon olive oil 1/4 teaspoon crushed red pepper flakes 1 teaspoon garlic, minced 8 ounces sliced baby portabella mushrooms, sliced 1 14.5-ounce can diced tomatoes 1 teaspoon dried basil 2 large eggs 1 cup panko bread crumbs 3/4 cup shredded Parmesan cheese, divided   coarse salt and freshly ground pepper, to taste 1/2 8-ounce fresh mozzarella ball, sliced per serving: 326 calories; 21 grams protein; 19 grams total fat; 2 grams fiber; 8 grams saturated fat; 18 grams carbohydrates; 144 mgs cholesterol; 649 mgs sodium; 9 WW points plus   [1] Preheat the oven to 350 degrees. Coat a baking dish with cooking spray. [2] Heat olive oil in sauté pan over medium high heat. Add the red pepper flakes and garlic and cook for 1 minute, stirring constantly. Add sliced mushrooms and cook for 5 minutes, stirring occasionally. Add the tomatoes with juice, and the basil, and cook five more minutes. [3] In a small bowl, whisk the eggs until blended. Add the bread crumbs, half the Parmesan and salt and pepper and mix well. Add the egg mixture to the mushroom mixture, combine, and pour into baking dish. [4] Top with sliced mozzarella and remaining Parmesan and bake 25 minutes until browned.  [G]   Garden Salad With Creamy Italian Dressing    Prep time: 10 minutes 1/4 cup mayonnaise 2 green onions , chopped 2 teaspoons red wine vinegar 1 teaspoon sugar 1/4 teaspoon Italian seasoning 1/8 teaspoon garlic powder   coarse salt and freshly ground pepper, to taste 1/2 head Romaine lettuce, torn 1/2 cucumber , peeled and chopped 1 cup grape tomatoes per serving:132 calories; 2 grams protein; 11 grams total fat; 3 grams fiber; 1 gram saturated fat; 8 grams carbohydrates; 8 mgs cholesterol; 88 mgs sodium; 4 WW points plus   [1] In a blender or food processor, combine mayonnaise, onions, vinegar, and sugar. Season with Italian seasoning, garlic powder and salt and pepper. Blend until smooth. [2] Place the lettuce, cucumber and tomatoes in a medium salad bowl and toss with enough dressing to coat. Serve immediately.