Cooking Light Night #16

Want to get more seafood in your diet but tired of salmon and white fish? Here is an awesome new recipe we cooked up tonight. Instead of fresh scallops, we used a frozen seafood blend from Trader Joes including scallops, shrimp and Calamari and it really turned out well. We also substituted whole wheat pasta instead of regular and am really glad we made that choice. It didn't taste all that different but oh man was it a lot more filling! This recipe carries a lot of heat so if you don't like spice this one is not for you. Don wanted a little more sauce but I thought it was perfect as is. Goes great with steamed broccoli and cauliflower. If you aren't watching your carbs, a nice dinner roll would also be great to mop up the sauce and help cut the heat a little.

Spicy Scallops in Red Sauce




3 tablespoons all-purpose flour
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/8 teaspoon salt
1/2 pound sea scallops
2 teaspoons olive oil
1 garlic clove, minced
1 teaspoon cornstarch
1/2 teaspoon sugar
1/2 teaspoon dried oregano
1/8 teaspoon ground red pepper
1 (14.5-ounce) can diced tomatoes, undrained
3 tablespoons chopped fresh parsley, divided
2 cups hot cooked rotini (about 4 ounces uncooked short spiral pasta)

Combine the first 4 ingredients in a large zip-top plastic bag; seal bag, and shake well. Add scallops to bag; seal bag, and shake to coat scallops.

Heat the olive oil in a large nonstick skillet over medium heat. Add scallops and garlic, and cook for 3 minutes on each side or until the scallops are done. Remove scallops from skillet; set aside, and keep warm.

Combine cornstarch, sugar, oregano, pepper, and tomatoes in skillet; stir with a wire whisk until blended. Bring to a boil, and cook for 1 minute or until thickened, stirring constantly with a wire whisk. Remove from heat; stir in 2 tablespoons parsley.

Combine tomato mixture and pasta; toss. Spoon pasta mixture onto plates; top with scallops, and sprinkle with remaining parsley.

Yield: 2 servings (serving size: 2 cups pasta mixture, 5 ounces scallops, and 1 1/2 teaspoons parsley)

CALORIES 452 (13% from fat); FAT 6.7g (sat 0.8g,mono 3.4g,poly 0.9g); IRON 2.3mg; CHOLESTEROL 37mg; CALCIUM 121mg; CARBOHYDRATE 65.7g; SODIUM 686mg; PROTEIN 29.3g; FIBER 1g

Cooking Light, NOVEMBER 1995

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

Cooking Light Night #14

Flipping through recipes, this is not something that would ever stand out to me or that I would be drawn to. The title is long and confusing and I'm not sure what chimchurri sauce even is. But for this one, I went purely off of other people's ratings on the website who gave it 5 out of 5 stars. Flank steak is a great meat to cook with if you are on a budget because it's inexpensive and can go a long way. But it can be tough and tasteless. The Chimchurri Sauce though is AMAZING and really makes this deal a delight. This is my new favorite way to prepare Flank Steak and we will definitely be making again and often. Loved it! If you're interested in cooking more and exploring new recipes but aren't sure what you like, try visiting a website and reading other people's reviews. Not only will it give you a good idea of the quality of the recipe, but often times you can get good tips from other people on preparation methods, variations, and great sides suggestions. Here were some of the reader reviews for this recipe:

cooker - Five Stars
WOW!!!! this was awesome. I was a little worried that not marinating the flank steak would make it tough, but not the case at all. The sauce definitely made this dish, sooooo good! very very easy to make. 08/16/08

Monique - Five Stars
Wow...so delish...and so easy to prepare! I'll be making this dish again, and again, and again... 08/10/08


velveetahead - Four Stars
While I think I would recommend a higher cut of meat then flank steak since it was kinda chewier than I would have liked. The sauce was excellent. I recommend the sauce highly. 08/07/08

My Review - Five Stars
This is a great and inexpensive way to dress up boring Flank Steak. It was so simple and easy to prepare. The added lime juice gives this a sweet refreshing flavor that makes this much more exciting than your basic pesto. Try serving with fresh spring greens and strawberry salad. Delish!

Garlic-Rubbed Flank Steak with Chimichurri Sauce


Chimichurri is a traditional tangy herb sauce from Argentina that's usually paired with grilled meat. Set aside half of the flank steak for Steak Panzanella another night.


1/2 cup packed fresh flat-leaf parsley leaves
2 tablespoons fresh lemon juice
1/2 teaspoon crushed red pepper
1/4 teaspoon kosher salt
1/4 teaspoon sugar
1/4 teaspoon ground cumin
1 large garlic clove
2 tablespoons extravirgin olive oil
1 tablespoon water
4 servings Garlic-Rubbed Flank Steak

1. Place first 7 ingredients in a food processor; process until finely minced. With processor on, slowly pour oil and 1 tablespoon water through food chute; process until well blended. Serve sauce with Garlic-Rubbed Flank Steak.

Yield: 4 servings (serving size: 3 ounces steak and 1 tablespoon sauce)

CALORIES 221 (50% from fat); FAT 12.4g (sat 3.2g,mono 7.1g,poly 1g); IRON 2.1mg; CHOLESTEROL 37mg; CALCIUM 33mg; CARBOHYDRATE 2.2g; SODIUM 349mg; PROTEIN 24.2g; FIBER 0.5g

Cooking Light, AUGUST 2008

Cooking Light Night #13

Here's a well balanced meal like my mother used to make - Chile-Spiced Tenderloin Steaks with Creamy Mashed Potatoes and Garlicky Green Beans. Of all the nutrition advice out there - food pyramids, low carb, low calorie, this, that, and the other - when it comes to creating a balanced meal, I think we were better off when we just had the four food groups. Every night for dinner growing up, my mom always did her best to make sure that the four food groups were well represented. Although I'm not sure my mom would have picked out these exact recipes, tonights Cooking Light Dinner #13 is still a tribute to her.

This is a very easy weeknight meal for four. I had a fun time putting the rub together and brushing it on the steaks. We did decide though that while not offensive, the lime juice was a little too acidic for the ideal flavouring of this tender beefy cut. I would like to try this rub again with just an olive oil base or something else in place of the lime. Also, it's getting dark out earlier now so it becomes more difficult to grill this time of year. Instead of grilling, I cooked the steaks in a hot cast iron skillet, four minutes on each side for a nice sear. Then, since a couple of the steaks were almost two inches thick in the middle, I also baked them for an additional 4 to 6 minutes in the oven at 400 degrees to get the middle cooked through to a nice medium /medium-rare. One way to know if a steak is done on a thick cut like this is to press into the steak with your finger, if the indentation stays, you need to cook it longer. If it bounces back up firmly then you are good to go. Other modifications to the recipes included leaving the skins on the Yukon Gold Potatoes for a little extra rustic texture (great idea Katy!) , and adding a splash of lemon juice to the Garlicky Green Beans to brighten up the flavor. Serve this with a tall glass of cold milk to complete your four food groups!

Chile-Spiced Tenderloin Steaks
Fire up the grill for juicy, flavor-packed steaks coated in a quick and easy marinade. Serve with baked fries and sliced ripe tomatoes for a complete meal. Time: 35 minutes.

3 tablespoons fresh lime juice
1 teaspoon ancho chile powder
1 teaspoon dried oregano
2 teaspoons minced garlic
3/4 teaspoon kosher salt
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper
4 (4-ounce) beef tenderloin steaks (about 1 inch thick)
Cooking spray

Prepare grill.
Combine first 9 ingredients in a small bowl, and rub marinade mixture evenly over both sides of steaks. Let steaks stand at room temperature 15 minutes. Remove steaks from marinade, and discard remaining marinade. Place steaks on a grill rack coated with cooking spray, and grill 5 minutes on each side or until desired degree of doneness. Remove from grill, and let stand 5 minutes.

Yield: 4 servings (serving size: 1 steak)CALORIES 173 (35% from fat); FAT 6.8g (sat 2.6g,mono 2.7g,poly 0.3g); IRON 1.9mg; CHOLESTEROL 67mg; CALCIUM 29mg; CARBOHYDRATE 2g; SODIUM 424mg; PROTEIN 24.5g; FIBER 0.4g Cooking Light, JUNE 2007

Creamy Mashed Potatoes
Horseradish adds a peppery kick, but the potatoes are also good without it. Or add the horseradish last, just to the portion of potatoes reserved for the adults.

2 1/4 pounds cubed peeled Yukon gold potato
2/3 cup 2% reduced-fat milk, warmed
2 tablespoons butter, softened
2 teaspoons prepared horseradish1 teaspoon kosher salt
1/4 teaspoon coarsely ground black pepper

Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 15 minutes or until tender. Drain. Return potatoes to pan. Add milk and remaining ingredients; mash to desired consistency. Cook over low heat until warm.

Yield: 8 servings (serving size: 2/3 cup)CALORIES 174 (28% from fat); FAT 5.5g (sat 3.4g,mono 1.4g,poly 0.2g); IRON 0.5mg; CHOLESTEROL 15mg; CALCIUM 29mg; CARBOHYDRATE 28.6g; SODIUM 315mg; PROTEIN 3.2g; FIBER 1.9g Cooking Light, JANUARY 2004

Garlicky Green Beans
If you can find them, use haricots verts, thin and tender green beans. Because this recipe is so simple, coarse freshly ground sea salt and black peppercorns really count.

2 cups green beans, trimmed
1 teaspoon butter
Cooking spray
1/8 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, minced

Cook beans in boiling water 2 minutes. Drain and plunge beans into ice water; drain.
Melt butter in a small nonstick skillet coated with cooking spray over medium heat. Add beans, salt, pepper, and garlic; cook 2 minutes or until heated.

Yield: 2 servings (serving size: 1 cup)CALORIES 54 (35% from fat); FAT 2.1g (sat 1.2g,mono 0.6g,poly 0.1g); IRON 1.2mg; CHOLESTEROL 5mg; CALCIUM 45mg; CARBOHYDRATE 8.4g; SODIUM 170mg; PROTEIN 2.1g; FIBER 3.8g Cooking Light, DECEMBER 2003

Cooking Light Night #12

Here is a fun new salmon recipe if you're looking to add new flavors into your life. That's what tonight's dinner was all about. Don did say that given the title of the dish, he was a little disappointed that the horseradish didn't come through stronger. So don't be scared away if you don't like horseradish. This definitely is a sweet dish and not a spicy one. The apple jelly and champagne vinager come together to form a subtle and yet sophisticated sweet glaze. Searing the Salmon Fillets in a hot skillet before baking it off in the oven gives it a nice crispy carmelization that compliments the other flavors well. And baking the fish in the same frying pan that you seared it in, saves dishes and extra clean up after dinner. We didn't have chives so we used green onions and that worked just as well. Now that we have all the ingredients, we will certainly make this again, and will surely entertain with it.

We also tried a new salad recipe tonight. It's definitely not for everyone with it's unusual combination of flavors and textures. In this recipe, cold Spinach Salad meets warm cooked apples and caramelized onions with spicy curry, tangy cider vinegar, and crispy salty bacon crumbles. I enjoyed it but probably won't make it again. I love apples in my salads, but I think I'll stick to raw and not cooked. If you decide to try this recipe, I recommend adding a little crumbled goat cheese if you have on hand.

Apple and Horseradish-Glazed Salmon


Mild apple jelly and hot horseradish pair well with rich salmon. Serve with a neutral-flavored side of couscous or rice.


1/3 cup apple jelly
1 tablespoon finely chopped fresh chives
2 tablespoons prepared horseradish
1 tablespoon champagne vinegar
1/2 teaspoon kosher salt, divided
4 (6-ounce) salmon fillets (about 1 inch thick), skinned
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil

Preheat oven to 350°.

Combine apple jelly, chives, horseradish, vinegar, and 1/4 teaspoon salt, stirring well with a whisk.

Sprinkle salmon with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add salmon, and cook 3 minutes. Turn salmon over; brush with half of apple mixture. Wrap handle of skillet with foil; bake at 350° for 5 minutes or until fish flakes easily when tested with a fork. Brush with remaining apple mixture.

Yield: 4 servings (serving size: 1 fillet)

CALORIES 375 (40% from fat); FAT 16.8g (sat 4.3g,mono 7.7g,poly 3.4g); IRON 0.7mg; CHOLESTEROL 90mg; CALCIUM 30mg; CARBOHYDRATE 18.1g; SODIUM 376mg; PROTEIN 36.4g; FIBER 0.1g

Cooking Light, MAY 2004

Spinach, Walnut, and Curried-Apple Salad


This warm spinach salad is sweet, salty, spicy, and crunchy. Add an extra 1/2 teaspoon of red curry powder for a spicier dish.


Cooking spray
1 1/2 cups thinly sliced Granny Smith apple
1 cup thinly sliced red onion
1 teaspoon red curry powder
3 tablespoons cider vinegar
2 tablespoons fat-free, less-sodium chicken broth
1 tablespoon honey
8 cups fresh spinach (about 1/2 pound)
2 tablespoons chopped walnuts, toasted
2 bacon slices, cooked and crumbled (drained)

Heat a nonstick skillet coated with cooking spray over medium-high heat. Add apple and onion; sauté 3 minutes. Stir in curry powder; sauté 1 minute. Stir in vinegar, broth, and honey. Remove from heat.

Place spinach in a large bowl. Pour warm apple mixture over spinach; toss well. Sprinkle with nuts and bacon.

Yield: 6 servings (serving size: about 3/4 cup)

CALORIES 74 (35% from fat); FAT 2.9g (sat 0.6g,mono 0.9g,poly 1.2g); IRON 1.4mg; CHOLESTEROL 2mg; CALCIUM 51mg; CARBOHYDRATE 11.3g; SODIUM 69mg; PROTEIN 2.5g; FIBER 2.4g

Cooking Light, MARCH 2002

Cooking Light Night #11

Don made this delicious and refreshing recipe tonight. The feta dressing was remarkably tasty. Definitely a Greek inspired dish, I liked this much better than a traditional Greek Salad. This would be the perfect meal for a hot summer night. For the plain yogurt, we used nonfat Greek yogurt from Trader Joes. Also, this would go really well with some fresh Toasted Pita Bread on the side. We will definitely make this again. Serve with a cool glass of Chardonnay.

Chicken Souvlaki Salad


The elements of a classic Greek salad and a chicken souvlaki sandwich combine in this piquant dish. You can also use lamb in place of the chicken.

2 teaspoons bottled minced garlic, divided
1 teaspoon fresh lemon juice
1 teaspoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 pound skinless, boneless chicken breast
3 cups cubed peeled cucumber (about 3 cucumbers)
1/2 cup vertically sliced red onion
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped pitted kalamata olives
2 ripe tomatoes, cored and cut into 1-inch pieces (about 1 pound)
1/2 cup plain fat-free yogurt
1/4 cup grated peeled cucumber
1 teaspoon white wine vinegar
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper

Preheat grill or broiler.

Combine 1 teaspoon garlic and the next 6 ingredients (1 teaspoon garlic through chicken breast) in a large zip-top plastic bag. Seal the bag and shake to coat. Remove chicken from the bag. Grill or broil chicken 5 minutes on each side or until done. Cut chicken into 1-inch pieces.

Combine chicken, cubed cucumber, and the next 4 ingredients (cubed cucumber through tomatoes) in a large bowl. Combine yogurt and remaining ingredients in a small bowl. Pour over chicken mixture; toss well.

Yield: 4 servings (serving size: 2 cups)

CALORIES 259 (28% from fat); FAT 8.2g (sat 3g,mono 3.4g,poly 1g); IRON 2mg; CHOLESTEROL 79mg; CALCIUM 161mg; CARBOHYDRATE 15.3g; SODIUM 679mg; PROTEIN 31.8g; FIBER 2.9g

Cooking Light, JUNE 2002

Cooking Light Night #10

I've been watching a lot of the show Biggest Loser lately. It is a really interesting and motivating show. I never thought I would learn as much as I have about living a healthy lifestyle. I've learned so many new exercises, tips, etc. But the one thing I am continually reminded of is how important it is to eat healthy and balanced foods to give your body the nutrients it needs to endure your workouts, build muscle, and maintain a healthy heart. Last night I came home from work, ran three and a half miles on the treadmill, did a 20 minute strength training workout on Exercise TV, and then made this tasty and hearty meal. I used smoked chicken Andouille sausage from Trader Joes and grilled chopped chicken breast instead of turkey. It was a fun and easy recipe with good flavoring and a nice kick of heat from the spicy sausage. I served with steamed broccoli, carrots, and cauliflower. And I'm really looking forward to the leftovers for lunch today!

Turkey Jambalaya

Andouille sausage adds a kick to the Cajun classic from Louisiana. Rice and shredded turkey absorb a flavorful mixture of tomatoes and spices until they're bursting with flavor.

1 tablespoon olive oil

1 1/2 cups chopped onion1 teaspoon bottled minced garlic

1 cup chopped green bell pepper

1 cup chopped red bell pepper

2 1/2 teaspoons paprika

1/2 teaspoon salt

1/2 teaspoon dried oregano

1/2 teaspoon ground red pepper

1/2 teaspoon black pepper

1 cup uncooked long-grain rice2 cups fat-free, less-sodium chicken broth

1 (14.5-ounce) can diced tomatoes, undrained

2 cups shredded cooked turkey

6 ounces andouille sausage, chopped

2 tablespoons sliced green onions

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 6 minutes or until lightly browned. Stir in bell peppers and next 5 ingredients (bell peppers through black pepper); sauté 1 minute. Add rice; sauté 1 minute. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add turkey and sausage; cover and cook 5 minutes. Sprinkle with green onions.

Yield: 8 servings (serving size: 1 cup) CALORIES 249 (27% from fat); FAT 7.6g (sat 2.4g,mono 3.4g,poly 1.3g); IRON 2.7mg; CHOLESTEROL 42mg; CALCIUM 37mg; CARBOHYDRATE 27.4g; SODIUM 523mg; PROTEIN 17.3g; FIBER 2.7g

Cooking Light, NOVEMBER 2001