Saturday, November 1, 2008

Cooking Light Night #15

With our Biggest Loser contest starting next week at work, you can expect to see a lot more cooking light recipes here in the next several weeks. Here is a dinner we tried recently. The salad was really tasty and refreshing, and even with the delicious dessert afterwards, the total meal is still less than 500 calories.

Stir-Fried Chicken Salad

The pan sauce in this dish doubles as a piquant vinaigrette for the salad. Serve with crunchy breadsticks, if you wish.

1/4 cup fat-free, less-sodium chicken broth
2 tablespoons rice wine vinegar
1 tablespoon Thai fish sauce
1 tablespoon low-sodium soy sauce
1 tablespoon bottled chopped garlic
2 teaspoons sugar
1 pound skinless, boneless chicken breast tenders
1 tablespoon peanut oil
4 cups mixed salad greens
1/4 cup chopped fresh basil
1/2 cup thinly sliced red onion
2 tablespoons finely chopped unsalted, dry-roasted peanuts
Lime wedges (optional)

Combine first 6 ingredients in a medium bowl. Add chicken to broth mixture, stirring to coat. Let stand 3 minutes.

Heat oil in a large nonstick skillet over medium-high heat. Drain chicken, reserving marinade. Add chicken to the pan; cook 4 minutes or until done, stirring frequently. Stir in the reserved marinade. Reduce heat; cook 1 minute or until slightly thickened. Remove pan from heat.

Combine greens and basil in a large bowl. Add chicken mixture, tossing to coat. Place 1 1/4 cups salad mixture on each of 4 plates. Top each serving with 2 tablespoons onion and 1 1/2 teaspoons peanuts. Serve immediately. Serve with lime wedges, if desired.

Yield: 4 servings

CALORIES 214 (30% from fat); FAT 7.2g (sat 1.3g,mono 3g,poly 2.2g); IRON 2mg; CHOLESTEROL 66mg; CALCIUM 60mg; CARBOHYDRATE 8g; SODIUM 594mg; PROTEIN 29.1g; FIBER 2g

Cooking Light, MAY 2006

Strawberries Romanoff

Marinating fruit in liquid is also called macerating. Orange-flavored liqueur complements fresh berries in this classic dessert. Macerate for only the length of time specified so the strawberries retain their texture.

4 cups sliced strawberries (about 1 1/2 pounds)
3 tablespoons powdered sugar
1/4 cup Cointreau or Grand Marnier (orange-flavored liqueur)
1/3 cup whipping cream, chilled
3 tablespoons powdered sugar
1/4 teaspoon vanilla extract
Mint sprigs (optional)

1. Combine first 3 ingredients in a bowl. Cover and chill 3 1/2 hours.

2. Place cream, 3 tablespoons sugar, and vanilla in a small bowl; beat with a mixer at high speed until stiff peaks form. Spoon over strawberry mixture. Garnish with mint, if desired. Serve immediately.

Yield: 4 servings (serving size: about 3/4 cup strawberry mixture and 3 tablespoons whipped cream mixture)

CALORIES 207 (29% from fat); FAT 6.7g (sat 3.9g,mono 1.9g,poly 0.5g); IRON 0.7mg; CHOLESTEROL 22mg; CALCIUM 41mg; CARBOHYDRATE 31.2g; SODIUM 10mg; PROTEIN 1.6g; FIBER 3.4g

Cooking Light, JULY 2008

No comments: