18th recipe Chocolate Bark with Pistachios & Dried Cherries

Chocolate Bark with Pistachios & Dried Cherries

From EatingWell:  Fall 2003

With the news that dark chocolate contains some healthful properties, there is a better excuse than ever to indulge during the holiday season. Specks of green pistachios and red dried cherries in this chocolate confection make for a festive holiday gift.

About 4 dozen pieces

Active Time: 40 minutes

Total Time: 1 hour

INGREDIENTS

• 3/4 cup roasted, shelled pistachios, (3 ounces), coarsely chopped
• 3/4 cup dried cherries, or dried cranberries
• 1 teaspoon freshly grated orange zest
• 24 ounces bittersweet chocolate, finely chopped, divided

PREPARATION

1. Line the bottom and sides of a jelly-roll pan or baking sheet with foil. (Take care to avoid wrinkles.) Toss pistachios with cherries (or cranberries) in a medium bowl. Divide the mixture in half; stir orange zest into 1 portion.
2. Melt 18 ounces chocolate in a double boiler over hot water. (Alternatively, microwave on low in 30-second bursts.) Stir often with a rubber spatula so it melts evenly.
3. Remove the top pan and wipe dry (or remove the bowl from the microwave). Stir in the remaining 6 ounces chocolate, in 2 additions, until thoroughly melted and smooth.
4. Add the pistachio mixture containing the orange zest to the chocolate; stir to mix well. Working quickly, scrape the chocolate onto the prepared pan, spreading it to an even 1/4-inch thickness with a rubber spatula. Sprinkle the remaining pistachio mixture on top; gently press it into the chocolate with your fingertips. Refrigerate, uncovered, just until set, about 20 minutes.
5. Invert the pan onto a large cutting board. Remove the pan and peel off the foil. Using the tip of a sharp knife, score the chocolate lengthwise with 6 parallel lines. Break bark along the score lines. Break the strips of bark into 2- to 3-inch chunks.

TIPS & NOTES

• Make Ahead Tip: Store in an airtight container in the refrigerator for up to 2 weeks.

NUTRITION

Per piece: 79 calories; 5 g fat ( 2 g sat , 0 g mono ); 0 mg cholesterol; 11 g carbohydrates; 1 g protein; 2 gfiber; 0 mg sodium; 26 mg potassium.

Carbohydrate Servings: 1

17th recipe Almond-Crusted Chicken Fingers

Almond-Crusted Chicken Fingers

From EatingWell:  August/September 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart's content.

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Makes 4 servings

Active Time: 20 minutes

Total Time: 40 minutes

INGREDIENTS

• Canola oil cooking spray
• 1/2 cup sliced almonds
• 1/4 cup whole-wheat flour
• 1 1/2 teaspoons paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dry mustard
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground pepper
• 1 1/2 teaspoons extra-virgin olive oil
• 4 large egg whites
• 1 pound chicken tenders, (see Ingredient Note)

PREPARATION

1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

TIPS & NOTES

• Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION

Per serving: 174 calories; 4 g fat ( 1 g sat , 2 g mono ); 66 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.

Nutrition Bonus: Selenium (31% daily value).

16th recipe Roasted apple soup

Roasted apple soup 

Apples add just a hint of sweetness to this velvety pumpkin soup. Try it as a delightful first course for a special meal.

12 servings, about 1 cup each

Active Time: 30 minutes

Total Time: 1 hour 10 minutes

INGREDIENTS

• 4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
• 4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths
• 1/4 cup extra-virgin olive oil
• 1 1/4 teaspoons salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 tablespoon chopped fresh sage
• 6 cups reduced-sodium chicken broth or vegetable broth
• 1/3 cup chopped hazelnuts, toasted (see Tip)
• 2 tablespoons hazelnut oil

PREPARATION

1. Preheat oven to 450°F.
2. Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more.
3. Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave on High, covered, stirring frequently, or on the stovetop over medium heat.

• Tips: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon.
• To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION

 180 calories; 9 g fat ( 1 g sat , 7 g mono ); 0 mg cholesterol; 25 g carbohydrates; 3 gprotein; 6 g fiber; 525 mg sodium; 569 mg potassium.

Carbohydrate Servings: 1

Exchanges: 1 starch, 1/2 fruit, 2 fat

Nutrition Note: Vitamin A (290% daily value), Vitamin C (40% dv), Potassium (16% dv).

15th recipe Spicy Blue Cheese Dip

Spicy Blue Cheese Dip

From EatingWell:  January/February 2007

Make this your dip for Boneless Buffalo Wings and crunchy vegetables instead of a higher-fat blue cheese dressing. We've added a generous amount of cayenne pepper for fans of hot wings—omit the cayenne if you're serving this to a less “spicy” crowd.

1 cup

Active Time: 5 minutes

Total Time: 5 minutes

INGREDIENTS

• 2/3 cup reduced-fat sour cream
• 2/3 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper

PREPARATION

1. Whisk sour cream, blue cheese, vinegar and cayenne in a small bowl.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 3 days.

NUTRITION

Per tablespoon: 33 calories; 3 g fat ( 2 g sat , 1 g mono ); 8 mg cholesterol; 1 g carbohydrates; 2 g protein;0 g fiber; 83 mg sodium; 28 mg potassium.

14th recipe Boneless Buffalo Wings

Boneless Buffalo Wings

From EatingWell:  January/February 2007

Even though boneless Buffalo wings are made with healthy white-meat chicken, they're usually deep-fried and drenched in hot sauce laced with butter. The solution: chicken tenders are dredged in seasoned whole-wheat flour and cornmeal, pan-fried in only a small amount of oil and then drizzled with a tangy hot pepper sauce. With a fraction of the fat, calories and sodium, these boneless wings are reason enough to throw a party.

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8 servings (2 "wings", 1/2 cup vegetables & 2 tablespoons dip each)

Active Time: 30 minutes

Total Time: 40 minutes

INGREDIENTS

SPICY BLUE CHEESE DIP

• 2/3 cup reduced-fat sour cream
• 2/3 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper

WINGS & VEGETABLES

• 3 tablespoons nonfat buttermilk, (see Tip)
• 3 tablespoons hot sauce, such as Frank's RedHot, divided
• 3 tablespoons distilled white vinegar, divided
• 2 pounds chicken tenders, (see Ingredient Note)
• 6 tablespoons whole-wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups carrot sticks
• 2 cups celery sticks

PREPARATION

1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

TIPS & NOTES

• Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.

• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
• Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION

Per serving: 256 calories; 10 g fat ( 4 g sat , 4 g mono ); 83 mg cholesterol; 12 g carbohydrates; 31 gprotein; 2 g fiber; 353 mg sodium; 248 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value).

Carbohydrate Servings: 1

13th recipe Chilaquiles Casserole

Chilaquiles Casserole

From EatingWell:  June/July 2006

Our version of this enchilada-style chilaquiles casserole is packed with nutritious beans and vegetables. Canned prepared enchilada sauce has great flavor and keeps the prep time quick. It can vary in heat level so find one that suits your taste. If you want to eliminate the heat altogether, try a green enchilada sauce (which is often milder than red) or substitute two 8-ounce cans of plain tomato sauce.

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10 servings

Active Time: 20 minutes

Total Time: 45 minutesINGREDIENTS

• 1 tablespoon canola oil
• 1 medium onion, diced
• 1 medium zucchini, grated
• 1 19-ounce can black beans, rinsed
• 1 14-ounce can diced tomatoes, drained
• 1 1/2 cups corn, frozen (thawed) or fresh
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 12 corn tortillas, quartered
• 1 19-ounce can mild red or green enchilada sauce
• 1 1/4 cups shredded reduced-fat Cheddar cheese

PREPARATION

1. Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
3. Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
4. Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

TIPS & NOTES

• Make Ahead Tip: Prepare through Step 3 and refrigerate for up to 1 day.

NUTRITION

Per serving: 243 calories; 10 g fat ( 5 g sat , 4 g mono ); 23 mg cholesterol; 30 g carbohydrates; 9 g protein;5 g fiber; 338 mg sodium; 267 mg potassium.

Nutrition Bonus: Vitamin C (23% daily value), Fiber (22% dv).

Carbohydrate Servings: 1 1/2