Spiced Chicken Tenders

Chicken Made Easy

During the busy holiday season, this almost-from-scratch dinner gives you the gift of more time. Use all the helpers you can find-sliced peppers, for example, may be available at your grocery store salad bar.

Spiced Chicken Tenders

Makes: 4 serving.  Serving size: 1 cup

Preparation Time: 20 minutes. Cooking Time: 10 minutes

1 tsp. sugar

1 tsp. sweet paprika

½ tsp. mild chili powder

¼ tsp. kosher salt

¼ tsp. freshly ground black pepper

¾ Ib. chicken tenders

1 Tbsp. Canola oil

½ cup sliced red onion

2 garlic cloves, finely minced

1 small red pepper, cored, seeded and thinly sliced into strips

1 small yellow pepper, cored, seeded, and thinly sliced into strips

Dash hot sauce

1.       In a medium bowl, combine the sugar, paprika, chili powder, salt, and black pepper.

Add the chicken tenders and toss to coat. Refrigerate, covered, for 15 minutes.

2.       In a large skillet or work, heat the oil over medium-high heat. Add the chicken tenders and sauté for 5 minutes, until cooked through. Remove the tenders from the pan, and sauté for 3 to 5 minutes until the onion is soft. Add the garlic and sauté for 4 to 5 minutes, until the peppers are soft.

3.       Return the cooked chicken tenders and any accumulated juices to the pan, and heat for 1 minute. Add a dash-or-more of hot sauté to taste.

Gingerbread Cookies

 Makes: 20 servings (40 cookies, 2 inches in diameter) serving size:

2 cookies Preparation Time:20 minutes cooking time: 7 minutes

Nonstick cooking spray or parchment paper

4 Tbsp. butter

2 Tbsp. no hydrogenated buttery spread, such as Smart Balance

½ cup brown sugar blend

2 cups all-purpose flour

½ cup whole wheat pastry flour

1 Tbsp. ground cinnamon

2 tsp. ground ginger

1 tsp.  ground cloves

1/4 – 1/3 cup water, divided Decorating sugar (optional)

1.       Preheat the oven to 375 degrees. Coat 2 baking sheets with cooking spray or line with parchment paper.

2.       In a large bowl, cream the buttery spread, and brown sugar blend. In another bowl, combine the flours, cinnamon, ginger, cloves and baking soda. Add the dry mixture to the butter mixture and stir until blended.

3.       In a small bowl, combine the molasses with 2 Tbsp. of water. Add the molasses mixture to the dough and mix well. Add additional water to form stiff but pliable dough. Cover the dough, and refrigerate for ½ hour.

4.       Pinch tablespoon-sized portions of the dough, roll into balls, and place on the prepared baking sheet, 1 inch apart. Flatten each ball with the bottom of a glass. If desired, sprinkle with decorating sugar. Bake for 7 to 10 minutes, until lightly browned.

{Recipe} Oatmeal Pikelet and protein

Servings: 15 (max. 2 per person)

Preparation time: 10 minutes

Cooking time: 12 minutes

Ingredients:

1 1/2 cup oatmeal (the flakes get into the blender until it looks like flour)

1 tablespoon baking powder

1/2 teaspoon sea salt

4 packets of Truvia, stevia or splenda

2 eggs

1 cup egg whites

2 scoops of vanilla whey protein

1/4 cup olive oil

1 cup Greek yogurt

1 cup almond milk

2 tablespoons ground flax

Preparation:

1. In a bowl combine all dry ingredients.
2. In another bowl mix all liquid ingredients.
3. Mix the liquid ingredients into the dry bowl and mix well.
4. Heat a Teflon pan over medium heat and put 1/4 cup of the mixture in it.Cook until lightly browned on both sides.
5. Use honey or maple syrup

Semolina Pikelet Recipe

Semolina is a nutritious and almost no calories . It has the highest gluten content Among all types of flour . Also It is rich in protein , iron and other minerals . You can make healthy Pikelets out of it and are very easy to make. Here are two varieties , one sweet For Those with a sweet tooth and the other a sugar- free variety That Can be eaten with a variety of sauces and syrups .

Sweet Pikelets meal :

Ingredients :

 4 tablespoons semolina

 1 large apple

  cup milk

 sugar

 Pinch of salt

 cooking oil

Preparation:

Soak the semolina in milk . Boil apple and smash to get the pulp . Because sugar Blend the sugar powder mixes easily.

Process :

With a fork beat semolina . Take apple pulp and mixed with semolina . Add sugar and a pinch of salt . Mix with a fork Now All These Things very well . Heat oil in a nonstick pan with the help of a large spoon , pour the mixture into the hot oil. Fry in round shape . It can be served hot or cold as a tasty snack . Instead of the block can Also use banana and strawberry . The only difference Is That You do not Have to boil These fruits like apple .

Semolina Cake Pan (not sweet )

Ingredients :

 2 tbsp semolina

 2 eggs

 Milk

 Butter

 onion paste

 Ginger paste

 Garlic Pasta

 Tomato

 Pepper

 Carrot

 Beans

 Green Chillies

 Pinch of salt

 cooking oil

Preparation:

Soak the semolina in milk . Beat the eggs properly. Chop the pepper , carrot , tomato , green beans and cold very finely . Add the chopped vegetables , beaten eggs and salt soaked with grits . Mix everything properly.

Process :

Heat oil in a frying pan with a large spoon pour the mixture into the oil, make it a round Pikelet shape , lower the heat and keep the lid for frying . Wait a minute . Your cake is ready . Now fry the next . Serve hot Pikelet with any hot or cold drinks . Also It is nutritious and healthy snack . Both children and the elderly are delighted With These Pikelets .

Pikelet Recipe - How to make Pikelet Recipe

The Pikelet are great with coffee , tea, and even be part of a lunch. We show the complete recipe and a delicious filling sweet option .

Recipes for Pikelet

The Pikelet or pancakes are delicious preparations for lunch, for afternoon coffee and why not , even dinner entrees .

The Pikelet are very simple to do. It is basically a paste that is stuffed to taste, can be sweet served with ice cream or some whipped cream , or savory with sliced vegetables and meats.

How to prepare Pikelet

To prepare the dough , we need the following ingredients:

1 cup regular milk .

1/2 cup flour .

2 teaspoons brown sugar or white .

1 egg .

1 pinch of salt.

50 grams of melted butter.

To prepare Pikelet , liquefy all ingredients at full speed. Besides , we proceed to heat a skillet on medium -low , and had a napkin with oil on it to prevent sticking .

Once the pan hot , put a tablespoon of the mixture to the desired size , and scatter across the surface , being careful that it is not thick and the texture of the crepe should be thin . Cook about 30 seconds and turn to the other side , until you have a brown. It is important to always be aware because if the neglect may get burned .

Once cooked on both sides , we remove and re- pass the oil, to place another tablespoon of mixture and continue the process .

Sweet filling for Pikelet

One option is to make Pikelet with a filling based on mango . Among the ingredients we need :

160 grams of cream cheese.

1/2 can of condensed milk .

1/2 can of chopped mangoes in syrup .

1/2 can of sliced mangoes in syrup for garnish.

For your procedure , liquefy all ingredients, fill the Pikelet and bake for four minutes. If desired in conventional oven once ready you can decorate with mango slices , and serve with a glass of vanilla ice cream.

Italian Wedding Soup

1 cup diced onion
1 cup diced carrot
4 garlic cloves, crushed
7 cups reduced-sodium chicken broth
1 can (15 oz.) cannellini beans, rinsed and drained
¾ cup uncooked ditalini pasta
½ lb. Swiss chard (preferably rainbow chard), washed, stems chopped, and leaves torn into  bite-size pieces
2 Tbsp. Chopped fresh oregano leaves
Salt and pepper
2 large eggs, beaten
Freshly grated Parmesan cheese (optional)

Step 1: Meatballs: In large bowl, mix all ingredients, except oil, until well blended. Shape into 24 walnut-size meatballs. In large nonstick skillet on medium-high, heat oil; add meatballs and cook 6 to 8 minutes, or until well browned, turning. Remove meatballs to plate. Reserve 2 tablespoons drippings. 

Step 2: Soup: In 5-or 6-quart Dutch oven on medium, heat reserved drippings from meatballs; add onion, carrot, and garlic. Cook 2 minutes, stirring: reduce heat to low, cover Dutch oven, and cook 10 minutes. 

Step 3: Add broth: bring soup to boiling.
Stir in meatballs, beans, pasta, chard, oregano, ½ teaspoon salt, and ½ teaspoon freshly ground black pepper; reduce heat to low, cover Dutch oven, and simmer 10 minutes, stirring, or until pasta is tender.

Step 4: In small bowl, whisk eggs with some of hot broth; remove soup from heat and stir in egg mixture. Let stand covered until egg sets. Ladle soup into bowls and garnish each serving with Parmesan, if you like.

Mexican Black Bean - Lasagna

307 Calories Per Serving
Active time 25 minutes
Total time 45 minutes
Makes 6 main-dish servings

2 Tbsp. Olive oil
1 large onion, chopped
2 jalapenos (seeded if desired), finely chopped
1 red bell pepper, cut into ¼-inch pieces
2 garlic cloves, finely chopped
1 can (15 oz.) black beans,  rinsed
1 cup frozen (thawed) corn
2 tsp. Chill powder
2 Tbsp. Fresh lime juice, plus wedges for serving
½ cup fresh cilantro, chopped, plus more for serving
1 can (10 oz.) red enchilada sauce (about 1 cup)
9 small corn tortillas 
6 oz. Muenster cheese, shredded (about 1 ½ cups)
Sour cream and hot sauce (optional)

Step 1: Preheat oven to 425F, In large skillet on medium, heat oil. Add onion and cook, covered, 5 minutes, stirring. Add jalapenos, bell pepper, and garlic. Cook, covered, 6 to 8 minutes, or until vegetables are just tender, stirring. Stir in beans, corn, and chili powder, and cook 2 minutes. Stir in lime juice and cilantro.

Step 2: In bottom of 8-inch square or 1 ½-quart baking dish, spread ¼ cup enchilada sauce. Top with 3 tortillas, tearing them to  fit as necessary. Spread one-third of the remaining enchilada sauce over the top (about ¼ cup). Top ½ cup cheese; repeat twice.

Step 3: Bake 12 to 15 minutes, or until lasagna is heated through and top is beginning to brown. Let stand 5 minutes. Serve with cilantro, lime wedges, sour cream, and hot sauce, if desired. 

Chicken Fried Rice

353 calories per serving
Total time 20 minutes 
Makes 6 main-dish servings

3 Tbsp. Canola oil
1 large onion, diced
1 package (6 oz.) sliced Canadian bacon, diced
1 bunch (1 lb.) bok choy, stems and leaves  chopped
 1 large red bell pepper, diced 
2 tsp. Finely chopped, peeled fresh ginger
3 garlic cloves, minced 
8 oz. Skinless, boneless chicken breasts, cut into bite-size pieces
3 large eggs, lightly beaten
1 ½ tsp. Madras curry powder
4 cups cold cooked brown basmati rice
2 Tbsp. Lower-sodium soy sauce

Step 1: In large nonstick skillet or wok on medium-high, heat 2 teaspoons oil. Add onion and bacon, stir-fry 2 minutes, or until leaves wilt. Add bell pepper, ginger, and garlic; stir-fry about 4 minutes, or until vegetables start to soften. Transfer to bowl.

Step 2: Add 1 tablespoon oil to skillet. When oil is hot, add chicken and stir-fry 3 to 4 minutes, or until cooked through. Transfer to bowl with vegetables.

Step 3: Add 1 tablespoon oil to skillet. When oil is hot, add eggs and scramble just until set. Add eggs to bowl with vegetables and chicken. 

Step 4: Add remaining 1 tablespoon oil and curry powder. Cook 30 seconds, or until fragrant; stirring. Add rice, and stir-fry until coated evenly. Cook rice undisturbed about 3 to 4 minutes, or until bottom is slightly crisp.

Step 5: Return vegetables, chicken, and eggs to skillet; add soy sauce and stir-fry 3 minutes.

Margarita Pizza

373 Calories per serving
Active time 10 minutes
Total time 30 minutes
Makes 2 (12-inch) pies or 6 main-dish servings

2Tbsp. Cornmeal
1 lb. Fresh or frozen pizza dough
1 cup tomato sauce
1 ½ cups sliced fresh mozzarella
5 fresh basil leaves, torn

Step 1: Preheat oven to 500 F. Sprinkle cornmeal over pizza peel or 2 baking pans. Divide dough in half; shape into 2 balls.
Roll dough on floured surface to 12-inch rounds using floured rolling pin and transfer to prepared pans.

Step 2: Spread tomato sauce on dough and top with mozzarella. Bake about 15 minutes, or until crust is golden  and crisp. Scatter pizza with basil and serve.

Sauteed Pork Chops with Kale

326 Calories Per Serving 
Total time 40 minutes
Makes 4 main-dish servings

2 large bunches kale
3 Tbsp. Olive oil
4 center-cut bone-in pork loin chops (8 oz. Each)
salt and pepper
3 garlic cloves, finely chopped 
juice of 1 lemon

Step 1: Cut stems and spines from kale leaves, then roughly chop; wash well (do not dry) and set aside.

Step 2: In large skillet on medium-high, heat 2 tablespoon oil. Season pork chops with salt and freshly ground black pepper.
Cook pork 4 minutes per to plate; tent with foil to keep warm.

Step 3: Add remaining 1 tablespoon oil to skillet. Cook garlic about 1 minute, or until golden. Add kale, and cook about 10 minutes, or until tender. Sprinkle with lemon juice. Serve pork with kale. 

Tiramisu Solaire

Serves 6

Desserts at Finestra are simple yet refined and elegant like this treat where the robust flavor of espresso is balanced by the sweet creaminess of mascarpone. No bells and whistles here-just pure, unadulterated pleasure.

8 eggs

1 cup +1/3 cup sugar

1 kilo mascarpone cheese

10 tablespoons espresso coffee

2 tablespoons sugar

20 to 25 pieces ladyfinger cookies

Step 1: Separate the egg yolks from the egg whites.

Step 2: In a mixer with a paddle attachment, whisk the egg yolks and sugar until pale and mixture is double in volume.

Step 3: Add the mascarpone cheese to the egg yolk mixture. Mix well to combine and set aside.

Step 4: In a separate bowl using a mixer, whisk the egg whites to form a meringue. If you want a stiff texture, add a pinch of salt while mixing.

Step 5: Add the meringue one spoon at a time to the mascarpone-egg yolk mixture and incorporate slowly from bottom to top. Leave the mixture in the refrigerator for 2 hours until set.

Step 6: Prepare a good strong espresso and add the sugar. Let cool. Dip the ladyfingers in the coffee.

Step 7: In a glass bowl, layer the ladyfingers in the bottom of the bowl. Spread some of the mascarpone mixture over the ladyfingers.

Step 8: Repeat the sequence for one more layer. Refrigerate until ready to serve. Before serving, dust tiramisu with cocoa powder.

Peppered Cozze

Serves 4

At Finestra, juicy, meaty mussels are cooked in olive oil, tomatoes, garlic and white wine for a dish that speaks of the sea as much as it pays homage to the all-natural flavors of Italy.

2 tablespoons olive oil

1 tablespoon minced garlic

½ cup cherry tomatoes, sliced

1 chili, sliced

1 kilo New Zealand fresh mussels, cleaned

2 cups canned peeled tomatoes fresh basil

½ cup white wine

2 cups stock or water

Kosher salt, to taste

Freshly cracked black pepper, to taste

Fresh butter, to finish

Step 1: In a skillet, heat olive oil and sauté garlic, cherry tomatoes, chili and mussels.

Step 2: Add peeled tomatoes, basil, white wine and stock or water.

Step 3: Heat to reduce the liquid. Season with salt and pepper. Finish with butter. 

Red Flower Chili Crab

Serves 2

Chili crab is typical Singaporean fare, fiery red and redolent with chilies. At red lantern,  this popular street dish is elevated using local saltwater red flower crab instead of the usual freshwater mud crab. The result is more refined, with a gentler heat, to match the red flower crab’s more delicate, sweeter meat.

¼ cup cooking oil

1 kilo red flower crab

1 teaspoon chopped garlic

1 teaspoon chopped shallots

1 teaspoon chopped ginger

1 red chili

1/3 cup + 1 tablespoon tomato ketchup

1/3 cup + 1 tablespoon chili crap paste

2 cups chicken stock

1 teaspoon salt

2 teaspoons chicken powder

2 teaspoons potato starch

1 tablespoon chopped spring onions

Step 1: Heat the oil in a large wok over high heat until just smoking. Add the crab and stir-fry 5 to 7 minutes or until just cooked (the crabmeat will turn white when cooked). Remove the crab and set aside.

Step 2: In the same wok, add the garlic, shallots, ginger and chili. Stir-fry for 1 minutes or until fragrant.

Step 3: Add the tomato ketchup powder, potato starch and sugar. Stir-fry for 2 to 3 minutes  or until sauce boils and thickens slightly.

Step 4: Whisk the egg into the sauce. Remove from heat. Add the spring onions and stir until just wilted.

Step 5: Crack the crab shell and claws. Transfer to a serving platter. Pour the chili sauce over the crab. Serve immediately. 

Cajun Crab and Shrimp Boil

Serves 6

2 ½ tablespoons salt

2 tablespoons garlic powder

1 tablespoon ground black pepper

1 tablespoon onion powder

1 tablespoon cayenne pepper

1 tablespoon chili flakes

1 tablespoon dried oregano

1 tablespoon dried thyme

4 cups water

¼ cup salt

2 lemons, sliced

1 large onion, sliced

1 tablespoon cayenne pepper

3 large ears Japanese sweet corn, cut into 4

1 kilo medium shrimp, cleaned

2 pieces blue crab or mud crab, roughly ½ kilo each

Step 1: To make the Cajun seasoning, combine paprika, salt, garlic powder, black pepper, onion powder, cayenne pepper, chili flakes, oregano and thyme in a bowl. Mix thoroughly and set aside.

Step 2: In a pot, add water, salt, lemons, onion and cayenne and bring to a boil. Allow to boil for 5 minutes.

Step 3: Add corn to the pot. Bring to a simmer for 5 minutes or until corn is cooked. Remove from the pot and set aside.

Step 4: In the same pot, add shrimp and bring to a boil. Cook the shrimp until shells turn red orange. Do not overcook. Remove from the pot.

Step 5: In the same pot, add the crabs and bring to a boil. Cook the crabs until shell turns red orange, about 10 minutes. Do not overcook. Remove from the pot.

Step 6: In a bowl with the Cajun seasoning mix, add the crabs and shrimps and toss gently until seasoning is evenly distributed.

Step 7: Transfer to a large serving platter together with the corn, or place in the center of a newspaper covered table. You can serve with remoulade sauce or melted butter.

Barely & Butternut Squash Risotto

351 Calories Per Serving
Active time 15 minutes
Total time 3 hours 45 minutes
Makes 6 main-dish servings

2 Tbsp. Margarine or butter
2 shallots, thinly sliced  
2 fresh thyme springs 
2 cup pearl barley
4 cups reduced-sodium vegetable broth
1 large butternut squash (2 ½ lb.), peeled, seeded and cut into ½ -inch cubes
salt and pepper
1oz. Parmesan cheese, grated (2/3 cup)
2 Tbsp. Chopped fresh flat-leaf parsley

Step 1: In 12-inch skillet or medium-high, melt 1 tablespoon margarine. Add shallots; cook 2 minutes, or until golden, stirring often. Add thyme; cook 2 minutes, or until toasted and golden, stirring.

Step 2: Transfer barley to 6-quart slow cooker, along with broth, 2 cups water, squash, and ½ teaspoon salt. Cover slow cooker with lid, and cook on high 3 ½ to hours, or until liquid is absorbed and squash is tender.

Step 3: Uncover' teaspoon salt, and ¼ teaspoon freshly ground black pepper. Gently stir until margarine and Parmesan melt. Transfer risotto to serving dishes and garnish with parsley. 

Flank Steak

362 Calories Per Serving
Total time 20 minutes
Makes 4 main-dish servings


1 small cauliflower (about 1 ½ lb.), cored and sliced ½ inch thick
4 Tbs. Olive oil
1 ½ lb. Beef flank steak kosher salt and pepper
½ cup fresh flat-leaf parsley, chopped 
2 Tbsp. Red wine vinegar
1 Tbsp. Capers, chopped 
1 shallot or ¼ small red onion, finely chopped.

Step 1: Fill large saucepan with 1 inch water and fit with steamer basket. Bring water to boiling. Place cauliflower in basket, cover and steam 10 to 12 minutes or until tender; drain.

Step 2: Meanwhile, in large skillet on medium, hear 1 tablespoon oil. Season flank steak with ½ teaspoon kosher salt and ½ teaspoon freshly ground black pepper. Add to skillet, and cook 5 to 6 minutes per side for medium rare, or to desired doneness. Let rest at least 5 minutes before slicing.

Step 3: In food processor, combine cauliflower, and ¼ tablespoon oil, ¼ teaspoon salt, and ¼ teaspoon pepper, and process until smooth.

Step 4: In small bowl, combine parsley, vinegar, capers, shallot, and remaining 2 tablespoon oil. Serve sauce with steak and cauliflower.

Prawn Pinangat

Serve 4

200 grams tiger or white prawns

1/3 cup cooking laing

Salt, to taste

White pepper, to taste

8 slices cheese or ½ cup grated cheese

Step 1: Remove the prawn meat from their shells.

Step 2: Blanch the shells then set aside.

Step 3: Saute the prawn meat in cooking oil then add the cooked laing. Season with salt and pepper.

Step 4: Put back the sautéed shrimp with laing inside the shell.

Step 5: Top with sliced or grated cheese and bake in a preheated 350 F oven until top becomes crisp.

Sweet & Vegetables

360 Calories per serving
Total time 30 minutes

Makes 4 main-dish servings
1 cup long-grain white rice
2 Tbsp. Hoisin sauce
1 Tbsp. Fresh lime juice
2 Tbsp. Canola oil 
2 carrots, cut into matchsticks
1 red bell pepper, cut into strips
½ lb. Pork tenderloin, thinly sliced kosher salt and pepper
1 cup bean sprouts (optional)
2 green onions, thinly sliced on a diagonal

Step 1: Cook rice according to package directions. In small bowl, whisk together hoisin, lime juice and 1 tablespoon water; set aside.

Step 2: In large skillet on medium, heat 1 tablespoon oil. Add carrots and bell pepper. Cook 4 to 5 minutes, or until vegetables are just tender, tossing frequently. Transfer to bowl.

Step 3: Return skillet to stove-top and heat remaining 1 tablespoon oil over medium-high heat. Season pork with ¼ teaspoon kosher salt and ¼ teaspoon freshly ground black pepper. Cook 3 to 4 minutes, or until browned, tossing occasionally. Add hoisin mixture and cook 1 minute. 

Step 4: Return vegetables to skillet, add bean sprouts (if using) and cook, tossing, about 2 minutes, or until heated through. Serve over rice and sprinkle with green onions.

Glazed Meatloaf

399 Calories per serving
Active time 35 minutes 
Total time 1 hour 35 minutes
Makes 8  main-dish servings

nonstick cooking spray
1 cup quick-cooking oats 
½ cup fat-free (skim) milk 
1 medium onion (6 to 8 oz.), finely chopped salt pepper
2 large red bell pepper (8 to 10oz.), finely chopped
3 garlic cloves, crushed
2 tsp. Lower-sodium soy sauce
¼ cup plus 2 Tbsp. Ketchup
1 lb. Lean (93%) ground beef sirloin
3 medium carrots, grates
2 Tbsp. Spicy brown mustard 
   Quick Mashed Potatoes and Roasted Brussels Sprouts (left)

Step 1: Preheat oven to 400F. Line jelly-roll pan with foil; lightly coat with nonstick cooking spray. In medium bowl, stir together oats and milk until combined.

Step 2: Coat 12-inch skillet with nonstick cooking spray; heat on medium. Add onion and a pinch of salt; cook 2 to 4 minutes, or until onion softens, stirring occasionally. Add bell pepper and garlic; cook 4 to 6 minutes, or until pepper softens, stirring often. Transfer to medium bowl; refrigerate to cool.

Step 3: Meanwhile, in small bowl, whisk together soy sauce and ¼ cup ketchup.

Step 4: In large bowl, with hands, combine ground beef, ground turkey, carrots, oat mixture, cooled vegetable mixture, mustard, 2 tablespoons ketchup, a pinch of salt, and ¼ teaspoon freshly ground black pepper until mixed.

Step 5: Form mixture into 8” by 4” loaf on prepared pan. Brush top and sides with soy-ketchup mixture. Bake 45 minutes, or until internal temperature is 165F. Serve meatloaf with Quick Mashed Potatoes and Roasted Brussels Sprouts.

Chicken Provencal

316 Calories per serving
Total time 25 minutes
Makes 4 main-dish servings

¼ cup all-purpose flour salt and pepper4skinless, boneless chicken-breast halves (without tenderloin) (5oz. Each)1 Tbsp. Olive oil1 Tbsp. Unsalted butter¼ cup white balsamic vinegar2 garlic cloves, crushed1 cup dry white wine or chicken broth2 tsp. Fresh rosemary, minces2 Tbsp. Grainy mustard2 green onions, minced½ cup pitted kalamata olives1 tsp. Capers, drained2 plum tomatoes, seeded and diced

Step 1: In pie plate, combine flour, ½ teaspoon salt, and ¼ teaspoon freshly ground black pepper. Dredge chicken in mixture, lightly coating both sides.

Step 2: In large nonstick skillet, heat oil. Add butter; melt. Add chicken and cook 6 to 7 minutes, turning once. Remove chicken to plate; keep warm.

Step 3: Add vinegar and garlic to skillet, scarping up browned bits and cooking 1 to 2 minutes, or until slightly thickened and reduced by half, stirring frequently.

Step 4: Whisk in mustard and cook 1 minute. Add green onions, olives, capers, ½ teaspoon salt, and tomatoes, stirring to combine. Pour sauce over chicken.

Tilapia with Oranges & tomatoes

323 calories per serving
Total time 15 minutes
makes 4 main-dish servings

½ cup whole wheat couscous 
1 large orange 
3 tsp. Olive oil
4 small tilapia fillets (about 1 ½ half lb. Total) kosher salt and pepper
2 garlic cloves, thinly sliced
1 piece (½ inch) fresh ginger, very thinly sliced
1 pint cherry tomatoes, each cut in half
2 green onions, thinly sliced

Step 1: prepare couscous according to package directions. Cut away peel and white pith of orange. Working over bowl, cut orange into segments, adding segments to bowl along with any juices.

Step 2: Meanwhile, in nonstick skillet on medium, heat 1 teaspoon oil. Season tilapia with ½ teaspoon kosher salt and ¼ teaspoon freshly ground black pepper. Add to skillet and cook   1 to 2 minutes per side, or until opaque throughout.

Step 3: Wipe out skillet and heat remaining 2 teaspoons oil over medium heat. Add garlic and ginger, and cook about 1 minute, or until they begin to break down, tossing occasionally. Add orange and any juices and gently toss to heat through. Serve with tilapia and couscous; sprinkle with green onions.

Pierogies with Cabbage & Apple

305 calories per serving
Total time  minutes

Makes 4 main-dish servings

2 Tbsp. Olive oil 
1 medium onion, sliced 
1 bag (10oz.) shredded red cabbage
1 cup apple cider or apple juice salt and pepper
1 granny smith apple, cored and cut into ½ inch chunks
1 bx (16oz.) frozen potato and onion pierogies

Step 1: In 10-inch skillet on medium, heat 1 tablespoon oil until hot. Add onion and cook 5 minutes or until golden and softened. Stirring frequently. Increase heat to medium-high; add cabbage. Cider, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper, cover and cook 5 minutes, or until cabbage begins to wilt. Stir in apple; cover and cook 5 minutes, or until cabbage is soft.

Step 2: Meanwhile, in covered 12-inch non-stick skillet on medium heat remaining 1 tablespoon oil and ½ cup water to simmering. Add frozen pierogies; cover and cook 5 minutes. Uncover and cook 10 to 12 minutes, or until pierogies are heated through and pale golden on both sides. Serve pierogies on cabbage mixture; sprinkle with pepper.

Spanish & Artichoke Pasta

330 calories per serving
Active time 25 minutes
Total time 30 minutes 

Makes 8 main-dish servings

12 oz. Short pasta, such as orecchiette or mezzi rigatoni
1Tbsp. Olive oil
1 large onion, finely chopped kosher salt and pepper 
4 garlic cloves, finely chopped 
¾ cup low-fat sour cream 
4 oz. Low=fat cream cheese, at room temperature
½ cup freshly grated Parmesan cheese (2oz.)
2 tsp. Lemon zest, plus 1 Tbsp. Lemon juice
1 package(10 oz) frozen leaf spinach,thawed and squeezed of excess moisture

1 can(13.5 oz.)artichoke hearts,rinsed squeezed moisture,and chopped
4 oz. Mozzarella, shredded (about 1 cup)

Step 1: Heat large covered saucepot of salt water to boiling over high heat. Add pasta, and cook as label directs. 
Reserve ½ cup pasta cooking water. Drain pasta, and return to pot.

Step 2: Meanwhile, in large skillet on medium, heat oil. Add onion, ½ tea-spoon kosher salt, and teaspoon freshly ground black pepper. Cook  8 to 10 minutes, covered, or until tender, stirring. Add garlic; cook 1 minutes, stirring.

Step3: Preheat broiler, In large bowl, combine sour cream, cream cheese, Parmesan, lemon zest, and lemon juice ; stir in onion mixture.

Step4: Add pasta to bowl and toss to coat. Stir in spinach, artichokes, and ¼ cup reserved cooking water (adding more if needed). Fold in ½ cup mozzarella.

Step 5: Transfer pasta mixture to broiler-proof 2½-3 quart  casserole dish. Sprinkle with remaining ½ cup mozzarella and broil 3 to 5 minutes, or until golden brown.

Rustic Nectarine-Blueberry Tart

Serve 24 
The dough for this crowed-pleasing tart is easy to work with on hot days-a more butter-rich base would tear or stick.


Crust 
2 Tbs. Sugar 
1 0.25-oz pkg. active yeast
2 large eggs, at room temperature 
4 Tbs. Butter, melted
2 cups all-purpose flour
¼ tsp. Salt
1 Tbs. grated lemon zest

Toppings 
1 cup low-fat ricotta cheese
¼ cup confectioner's sugar
1 tsp. Vanilla extract
1/8 tsp. Salt
4 yellow nectarine, pitted and cut into 8 wedges each
2 cup fresh blueberries

Step1 : To make Crust: Stir sugar and yeast into ½ cup warm (110 F) water. Let stand 5 minutes, or until cloudy.
Step2 : Whisk together eggs and butter in bowl. Whisk in yeast mixture.
Step3 : Combine flour, salt, and zest in bowl, stir in yeast mixture until soft dough forms. Cover bowl with kitchen towel; set in warm place until doubled in size (about 1 hour).
Step 4: Preheat oven to 375 F. Coat large baking sheet with cooking spray. Punch down dough, and transfer to prepared baking sheet. Press into large rectangle, leaving edges thicker, like pizza crust.
Step 5: To make toppings: whisk together ricotta, confectioners' sugar, vanilla, and salt in bowl. Spread ricotta mixture over dough, and arrange nectarine wedges in rows. Sprinkle  tart with blueberries. Bake 30 minutes, or until Crust is crisp and browned on sides and bottom. Serve warm or at room temperature.

Nectarine and Watercress Salad with Tarragon-Raspberry Dressing

Serve 4 / 30 minutes of fewer

To make this salad super colorful, use a mix of yellow and white nectarines and yellow and red cherry tomatoes.


Dressing 
¼ cup raspberry vinegar
2 small shallots, cut into thin rings
1 large nectarine, cut into chunks 
2 Tbs. Olive oil
2 tsp. Fresh tarragon leaves 
½ tsp. Salt
¼ ground black pepper

Salad 
4 cups watercress leaves and small, tender stems 
2 nectarines, halved and cut into 1/2-inch thick slices
8 cherry tomatoes, halved (1 cup)
½ small cucumber, halved and sliced 
¼ cup chopped toasted pecans, for sprinkling

Step 1: To make Dressing: pour vinegar over shallots in small bowl; let stand 10 minutes.

Step 2: Place nectarine, oil, tarragon, salt, and pepper in blender. Drain vinegar into blender; reserve shallots. Puree nectarine vinegar mixture in blender until smooth; season with salt and pepper; if desired.

Step 3: To make salad. Toss together watercress, nectarines, tomatoes, cucumber, and reserved shallots in large bowl. Drizzle with Dressing, and loss to coat. Sprinkle with pecans.

Vegetable Soup

Cook Aromatics in a slick of oil or butter

Heat 2 to 4 Tbs. Oil or butter in a pot-enough to slick the bottom-over medium heat. Once  it shimmers, throw in 2 to 3 cups aromatic vegetables, such as diced onions leeks,shallots, celery, carrots, mushrooms, bell peppers, and/or fennel. (for best flavor, include at least 1 cup of onions, leeks, shallots in the mix). Sprinkle with 1 tsp. Salt to draw out moisture and soften veggies, and cook, covered, 6 to 8 minutes. Uncover, and saute 5 minutes more, or until beginning to brown, and you'll have established as essence of aromatic vegetables goodness that the oil or butter will carry throughout the finished soup.

Dial up flavor with garlic/herbs/spices
Stir 1 to 2 Tbs. Minced garlic, plus 1 to 2 Tbs. Chopped hearty fresh or dried herbs (thyme, sage, rosemary, oregano, sage, or a blend) and cook 30 seconds. For spicy kick, you can include mined hot chiles, red pepper flakes, or a pinch of cayenne pepper. 

Toss in the slow-cooking vegetables
For a chunky soup with evenly cooked ingredient, you have to stagger the additions. Add 2 cups cubed, hearty vegetables (potatoes, butternut squash, turnips, rutabagas, parsnips carrots) and 8 cups water to the pot, and simmer 10 minutes.

Add everything else
Now's the time for delicate veggies to go in (green beans,zucchini, com kernels). For extra texture, throw in ½ cups cooked beans or grains, and or ½ cup small uncooked pasta.  Simmer 5 to 10 minutes more. 

Add a splash of acid and more herbs 
Stir in ½ to tsp. Citrus juice or vinegar and 2 to 4 Tbs. Tender, fresh herbs (parsley, basil, cilantro, mint). Taste, and adjust seasoning. Be generous and don't skip the acid-it makes soup flavors bloom. 

Late summer minestrone with butternut squash and fresh corn 



Serve 6
Bright, Beautiful, and bursting with veggies, this colorful minestrone is a great way to stretch the harvest.
2 Tbs. Olive oil 
1 cup sliced leeks 
1 cup chopped celery 
1 cup chopped red bell pepper 
1 tsp. Salt, optional 
1 cloves garlic, minced (4tsp.)
1 Tbs. Chopped fresh sage, or 2 tsp. Dried sage
½ tsp. Italian seasoning
1 bay leaf
2 large tomatoes, peeled and coarsely chopped (1 cup)
2 cup cubed peeled butternut squash (¼ – to 1-inch cubes) 
2 cups green beans or flat beans, cut into 1-inch pieces
1 15-oz or 1 ½ cups cooked white beans, rinsed  and drained 
1 cup fresh or frozen corn kernels ½ tsp. Balsamic vinegar
2-3 Tbs. Chopped fresh mint, plus more for garnish, optional

Step 1: Heat oil in 5-qt. Dutch oven or other large soup pot over medium heat. 
Add leeks, celery, bell pepper, and salt, if using. Cover, and cook 6 to 8 minutes, or until veggies are softened, stirring occasionally. Uncover, and continue cooking 5 to 6 minutes more, or until celery is somewhat shrunken and leeks are browned.

Step 2 : Add garlic, sage, Italian seasoning, and bay leaf. Stir 30 seconds, or until fragrant. Add tomatoes and 8 cups water, and bring to boil. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 10 minutes. Add green beans, white beans, and corn; simmer 10 minutes more, stirring occasionally. Just before serving, stir in vinegar and mint.

Cheeseteak Maki

Serve 6 to 8
2 tablespoons olive oil
¼ kilo beef tenderloin, cut into long thin strips
1 large green pepper, but into strip
1 large onion, cut into strips
3 whole nori sheets, cut in half
3 cups cooked sushi rice (recipe below)
80 grams cream cheese, cut into long thin strips

• In a sauté pan, heat the oil until smoking and sear beef strips quickly, leaving it medium.
• In the same pan, sauté the green pepper and onion strips until caramelized.
• Lay out half a nori sheet on a sushi rolling mat and fill up 4/5 of the sheet with a layer of sushi rice, leaving 1/5 of the nori sheet free.
• Line up 1 stripof beef, 1 strip of cheese and some of the caramelized vegetables on one side of the nori sheet with rice up to the edge.
• Roll up the sushi into a large cigar shape, and seal the nori sheet by pressing firmly.

Eggplant Salad Nigiri Sushi

Serve 6 to 8

1 large eggplant

3 tablespoons olive oil

1 ½ tablespoons spice bagoong

2 cups cooked sushi rice (recipe below)

1 tomato cut into small cubes diced mangoes, for garnish diced onions, for garnish wansuy (coriander), for garnish

  

• Slice the eggplant into small rectangles, about 1/4-inch thick and 2 inches long.
• Season eggplant with olive oil and grill over high heat until tender.
• Marinate the grilled eggplant slices with bagoong .
• Measure 1 to ½ tablespoons of cooked sushi rice and press and shape into small pillow shapes.
• Top each rice pillow with the marinated eggplant. Top with a few tomato cubes, diced mangoes, onions and wansuy.

Scallop and Papaya “Gunkan” Sushi

Serve 6

2 whole nori sheets

1 cup bay scallops

Salt and black pepper, to taste Togarashi pepper, to taste

1 teaspoon sesame oil

½ cup papaya, sliced into small cubes

¼ cup Japanese mayo

2 stems green onions, sliced finelly

1 ½ cups sushi rice (recipe below)

   


  

• Cut the nori sheets into 6 equal strips.
• Season scallops with salt, pepper and togarashi, in a pan, heat seasame oil and sauté scallops for 45 seconds. Drain and mix with papaya, mayo and green onion.
• Take 1/8 cup of sushi rice (recipe below) and shape like a battleship (oval shape). Wrap a nori strip around it and top with a spoonfuls of the scallop mixture. Repeat with the rest of the ingredients. Serve with wasabi and soy source.

Sushi Rice

1 ½ cups Japanese rice

2 ¼ cups water

1 cup rice vinegar

½ tablespoon salt

1 tablespoon sugar

      * Cook the Japanese rice in water.

      * Mix together the vinegar, salt and sugar.
Drizzle vinegar over the rice while it is still hot, mixing continually until rice becomes lukewarm.