Lemon-Thyme Chicken with Sauteed Vegetables
Recipe developed by Anna Berman
Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes
Ingredients:
4 tablespoons lemon juice
1 tablespoon chopped garlic, divided
1 tablespoon chopped fresh thyme, divided
Salt
Freshly ground black pepper
1 pound chicken breast tenders, lightly pounded
4 teaspoons canola oil
1 medium shallot, sliced
1 1/2 cups frozen shelled edamame, thawed
11/2 cups grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled feta
Directions:
1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.
Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber
Showing posts with label fitnessmag. Show all posts
Showing posts with label fitnessmag. Show all posts
Thursday, May 19, 2011
Monday, February 14, 2011
Low-Cal Mini Cheesecakes
Makes: 12 servings
Prep time: 20 minutes
Bake time: 20 minutes
Ingredients
12 reduced-fat vanilla wafers
8 ounces reduced-fat cream cheese, softened
4 ounces fat-free cream cheese, softened
3 ounces white chocolate baking squares, melted and cooled
1/2 cup sugar
1/4 cup fat-free milk
1 1/2 teaspoons vanilla
1 egg white, lightly beaten
Chocolate curls (optional)
Sliced strawberries (optional)
Sliced kiwifruit (optional)
Directions
1. Preheat the oven to 350 degrees F. Line a muffin pan with twelve 2-1/2-inch foil or paper baking cups. Place one vanilla wafer on the bottom of each cup. Set aside.
2. In a medium bowl, beat cream cheeses with an electric mixer on medium speed 30 seconds. Beat in white chocolate, sugar, milk, and vanilla until well combined. Stir in egg white. Spoon mixture into muffin cups until each is about three-quarters full.
3. Bake about 20 minutes or until set, then set pan on a wire rack to cool 10 minutes. Remove cheesecakes from pan; cool on wire rack 1 hour. Cover and chill 3 to 24 hours.
4. Before serving, remove baking cups. If desired, garnish with chocolate curls, strawberries, and/or kiwifruit.
Nutrition facts per cheesecake: 153 calories, 4g protein, 17g carbohydrate, 7g fat (4g saturated), 0g fiber
Prep time: 20 minutes
Bake time: 20 minutes
Ingredients
12 reduced-fat vanilla wafers
8 ounces reduced-fat cream cheese, softened
4 ounces fat-free cream cheese, softened
3 ounces white chocolate baking squares, melted and cooled
1/2 cup sugar
1/4 cup fat-free milk
1 1/2 teaspoons vanilla
1 egg white, lightly beaten
Chocolate curls (optional)
Sliced strawberries (optional)
Sliced kiwifruit (optional)
Directions
1. Preheat the oven to 350 degrees F. Line a muffin pan with twelve 2-1/2-inch foil or paper baking cups. Place one vanilla wafer on the bottom of each cup. Set aside.
2. In a medium bowl, beat cream cheeses with an electric mixer on medium speed 30 seconds. Beat in white chocolate, sugar, milk, and vanilla until well combined. Stir in egg white. Spoon mixture into muffin cups until each is about three-quarters full.
3. Bake about 20 minutes or until set, then set pan on a wire rack to cool 10 minutes. Remove cheesecakes from pan; cool on wire rack 1 hour. Cover and chill 3 to 24 hours.
4. Before serving, remove baking cups. If desired, garnish with chocolate curls, strawberries, and/or kiwifruit.
Nutrition facts per cheesecake: 153 calories, 4g protein, 17g carbohydrate, 7g fat (4g saturated), 0g fiber
Chocolate Cheesecake
Wow this looks so yummy!
Makes: 14 servings
Ingredients
1/2 cup crushed graham crackers
2 tablespoons butter, melted
1 envelope unflavored gelatin
3/4 cup fat-free milk
2 8-ounce packages reduced-fat cream cheese, softened
1 8-ounce package fat-free cream cheese, softened
8 ounces fat-free sour cream
1/3 cup sugar
2 teaspoons vanilla
4 ounces bittersweet chocolate, melted and cooled
Chocolate curls
Directions
1.In a bowl, stir together the graham crackers and butter. Press the mixture into the bottom of an 8-inch springform pan. Chill while preparing the filling.
2.In a saucepan, sprinkle the gelatin over the milk; let stand for 5 minutes. Stir over low heat until the gelatin is dissolved. Remove from heat; cool for 15 minutes.
3.In a large bowl, beat the cream cheeses with a mixer until smooth. Beat in the sour cream, sugar, and vanilla; gradually beat in the gelatin mixture. Divide the cream cheese mixture in half; gradually stir the melted chocolate into one half.
4.Spread half of the chocolate mixture onto the crust. Spoon half of the remaining cream cheese mixture onto the chocolate mixture in small mounds; swirl them together with a butter knife.
5.Spread the remaining chocolate mixture on top. Spoon on the remaining cream cheese mixture, and swirl again. Cover; chill for 6 hours or until set.
6.Loosen the cake from the pan with a knife before removing the side of the pan. Cut the cake into wedges; top with chocolate curls.
Nutrition facts per serving (1 slice): 216 calories, 17g carbohydrate, 13g fat (7g saturated), 1g fiber
Trim the Fat
The average slice packs 38 grams of fat (22 of them saturated). We cut two-thirds of the fat but didn't nix it altogether, because it delivers that classic creamy, silky texture.
Raise the Bar
"Bittersweet chocolate has less sugar and more antioxidants than milk chocolate," Moore says. Its disease-fighting nutrients help decrease plaque buildup in your arteries and may improve blood pressure.
Top It Off
To create perfect curls, run a vegetable peeler along the edge of a chocolate bar. For a bigger antioxidant boost, Moore suggests using a small mesh strainer to dust the cake with cocoa powder before serving.
Originally published in FITNESS magazine, March 2010.
Makes: 14 servings
Ingredients
1/2 cup crushed graham crackers
2 tablespoons butter, melted
1 envelope unflavored gelatin
3/4 cup fat-free milk
2 8-ounce packages reduced-fat cream cheese, softened
1 8-ounce package fat-free cream cheese, softened
8 ounces fat-free sour cream
1/3 cup sugar
2 teaspoons vanilla
4 ounces bittersweet chocolate, melted and cooled
Chocolate curls
Directions
1.In a bowl, stir together the graham crackers and butter. Press the mixture into the bottom of an 8-inch springform pan. Chill while preparing the filling.
2.In a saucepan, sprinkle the gelatin over the milk; let stand for 5 minutes. Stir over low heat until the gelatin is dissolved. Remove from heat; cool for 15 minutes.
3.In a large bowl, beat the cream cheeses with a mixer until smooth. Beat in the sour cream, sugar, and vanilla; gradually beat in the gelatin mixture. Divide the cream cheese mixture in half; gradually stir the melted chocolate into one half.
4.Spread half of the chocolate mixture onto the crust. Spoon half of the remaining cream cheese mixture onto the chocolate mixture in small mounds; swirl them together with a butter knife.
5.Spread the remaining chocolate mixture on top. Spoon on the remaining cream cheese mixture, and swirl again. Cover; chill for 6 hours or until set.
6.Loosen the cake from the pan with a knife before removing the side of the pan. Cut the cake into wedges; top with chocolate curls.
Nutrition facts per serving (1 slice): 216 calories, 17g carbohydrate, 13g fat (7g saturated), 1g fiber
Trim the Fat
The average slice packs 38 grams of fat (22 of them saturated). We cut two-thirds of the fat but didn't nix it altogether, because it delivers that classic creamy, silky texture.
Raise the Bar
"Bittersweet chocolate has less sugar and more antioxidants than milk chocolate," Moore says. Its disease-fighting nutrients help decrease plaque buildup in your arteries and may improve blood pressure.
Top It Off
To create perfect curls, run a vegetable peeler along the edge of a chocolate bar. For a bigger antioxidant boost, Moore suggests using a small mesh strainer to dust the cake with cocoa powder before serving.
Originally published in FITNESS magazine, March 2010.
Wednesday, February 9, 2011
Steak-and-Pepper Tacos
Prep time: 20 minutes
Cook time: 25 minutes
Makes: 4 servings
Ingredients
1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterey Jack
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)
Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber
Cook time: 25 minutes
Makes: 4 servings
Ingredients
1 pound flank or hanger steak
Juice of 1 lime, plus lime wedges for serving
1 teaspoon kosher salt
2 garlic cloves, crushed
1/2 teaspoon mild chili powder
3 teaspoons vegetable oil
1/2 red onion, sliced
3 bell peppers, 1 each red, yellow, and orange, thinly sliced
1/2 cup fresh or frozen corn kernels
8 small corn tortillas, warmed
1/2 avocado, sliced
1/4 cup grated low-fat Monterey Jack
1/4 cup salsa verde or 2 tablespoons chopped fresh cilantro
2 tablespoons sliced pickled jalapenos
Reduced-fat sour cream (optional)
Directions
1. Marinate the steak in the lime juice, salt, garlic, and chili powder in a sealed plastic bag for 20 to 30 minutes.
2. Meanwhile, heat a large cast-iron skillet over high heat for 5 minutes. Add 2 teaspoons of the vegetable oil to the pan. Add the red onion and bell peppers; cook, tossing frequently, for 5 minutes. Add the corn and continue to cook until the peppers are charred and soft, about 3 more minutes. Transfer the vegetables to a bowl and keep warm.
3. Wipe the skillet with a paper towel and heat for another minute. Add the remaining teaspoon of vegetable oil. Remove the steak from the marinade and pat dry with paper towels. Lay the steak in the pan, reduce heat to medium-high, and cook about 8 minutes for medium-rare, turning once halfway through. Transfer to a board and let rest for 5 minutes.
4. Slice the steak across the grain and arrange on a platter with the peppers and lime wedges. Make tacos with the warm tortillas, avocado, Monterey Jack, salsa, jalapenos and, if desired, sour cream.
Nutrition facts per serving: 416 calories, 32g protein, 38g carbohydrate, 16g fat (4.3g saturated), 7g fiber
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