Chicken and Dumpling Soup Sunday, Jan 22 2017 

3/4 pound boneless skinless chicken breasts, cut into 1-inch cubes
1/4 teaspoon salt
1/8 teaspoon pepper
2 teaspoons olive oil
1/4 cup all-purpose flour
4 cups reduced-sodium chicken broth, divided
1 cup water
2 cups frozen french-cut green beans
1-1/2 cups sliced onions
1 cup shredded carrots
1/4 teaspoon dried marjoram
2/3 cup reduced-fat biscuit/baking mix
1/3 cup cornmeal
1/4 cup shredded reduced-fat cheddar cheese
1/3 cup fat-free milk

Sprinkle chicken with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat. Add chicken; cook and stir until no longer pink. Remove from heat.

In a large saucepan, whisk flour and 1/2 cup broth until smooth. Stir in water and remaining broth. Add beans, onions, carrots and marjoram. Bring to a boil. Reduce heat; simmer, uncovered, 10 minutes. Add chicken; return to a simmer.

Meanwhile, in a small bowl, mix biscuit mix, cornmeal and cheese. Stir in milk just until moistened. Drop batter in 12 portions on top of the simmering soup. Reduce heat to low; cover and cook 15 minutes or until a toothpick inserted in center of dumpling comes out clean.

Taste of Home, September/October 2013, page 17

Spicy Pork Lettuce Cups Friday, Aug 19 2016 

1 tablespoon grated peeled fresh ginger
6 garlic cloves, minced
12 ounces lean ground pork
1 1/2 cups diced seeded cucumber
1 cup diced red bell pepper
1/3 cup diced carrot
1/4 cup chopped fresh cilantro
1/4 cup salted, dry-roasted peanuts, chopped
1/2 serrano chile, thinly sliced
3 tablespoons fresh lime juice
1 tablespoon fish sauce
1 teaspoon sugar
16 Boston lettuce leaves

Combine first 3 ingredients in a medium bowl, mixing gently until just combined; let stand at room temperature 15 minutes.

Heat a large nonstick skillet over medium-high heat. Add pork mixture to pan; sauté 5 minutes or until pork is browned, stirring to crumble. Place pork mixture in a large bowl. Add cucumber and next 5 ingredients (through serrano), and stir to combine.

Combine lime juice, fish sauce, and sugar in a small bowl, stirring until sugar dissolves. Add juice mixture to pork mixture; toss. Place about 1/3 cup pork mixture in each lettuce leaf.

Cooking Light, March 2013, page 134

Soba Noodles with Spicy Cumin Lamb Wednesday, Nov 6 2013 

7 ounces uncooked soba noodles (I substituted Udon noodles)
1/2 cup fat-free, lower-sodium chicken broth
2 tablespoons rice vinegar
4 1/2 teaspoons hoisin sauce
1 teaspoon minced garlic
1/4 teaspoon five-spice powder
8 ounces ground lamb
1 tablespoon dark sesame oil
1 teaspoon cumin seeds
3/8 teaspoon crushed red pepper
1 1/2 cups broccoli florets
1 cup snow peas, trimmed
1/2 cup thinly sliced red bell peppier
9 baby carrots, halved lengthwise

Cook noodles according to package directions. Drain and rinse; drain well.

Combine chicken broth and next 4 ingredients (through 1/4 teaspoon five-spice powder) in a small bowl, stirring with a whisk.

Heat a large wok or skillet over medium-high heat. Add lamb; cook 2 1/2 minutes or until browned, stirring to crumble. Remove lamb from pan with a slotted spoon; set aside.

Return pan to medium-high heat. Add oil to drippings in pan; swirl to coat. Add cumin and red pepper; cook 30 seconds or until seeds begin to pop, stirring frequently. Add vegetables to pan; cook 5 minutes, stirring frequently. Add lamb and broth mixture; cook 1 1/2 minutes or until liquid is slightly reduced. Serve over noodles.

Cooking Light, November 2013, page 28

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Skillet Teriyaki Beef and Vegetables Friday, Oct 11 2013 

1/2 cup teriyaki sauce
1/2 cup water
2 tablespoons rice vinegar
2 teaspoons cornstarch
1 (1 1/2-lb) flank steak, trimmed
Salt and pepper
2 tablespoons vegetable oil
3 carrots, peeled and sliced 1/8-inch-thick on bias
8 ounces snow peas, strings removed
1 clove garlic, minced

Whisk teriyaki sauce, water, vinegar, and cornstarch in bowl. Pat steak dry with paper towels and season with salt and pepper. Heat 1 tablespoon oil in 12-inch nonstick skillet over medium-high heat until just smoking. Cook steak until well browned and meat registers 125°F (for medium-rare), about 5 minutes per side. Transfer to large plate and tent loosely with aluminum foil.

Heat remaining 1 tablespoon oil over medium-high heat in now-empty skillet until shimmering. Add carrots and snow peas and cook until lightly browned, about 3 minutes. Add garlic and cook until fragrant, about 30 seconds. Transfer vegetables to platter.

Add teriyaki mixture and any accumulated meat juice to now-empty skillet and simmer until thickened, about 3 minutes. Slice steak thin on bias against grain and transfer to platter with vegetables. Spoon teriyaki sauce over top. Serve.

Serves 4

Cook’s Country #48, Recipe Card, December/January 2012

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Albondigas Soup Wednesday, Apr 24 2013 

Serves 6, Hands on time 45 minutes, Total Time 50 minutes

1/2 cup long grain brown rice
1 tbsp sunflower, safflower or grape seed oil
1 large white onion, cut into 1/4 inch dice
2 stalks celery, cut into 1/4 inch dice
1 large carrot, cut into 1/4 inch dice
4 cloves, minced
4 cup low-sodium chicken broth
1 24- to 26-oz jar or BPA-free can unsalted chopped tomatoes with juices
1/2 jalapeno chile pepper
1 lb lean ground turkey
1/2 cup chopped fresh mint
1 large egg white
1/2 tsp fresh ground black pepper, plus additional to taste
1 cup fresh or frozen green peas
Fine sea salt, to taste
1/4 cup coarsely chopped fresh cilantro

in a medium saucepan, combine rice and 2 cups water. Bring to a boil, reduce heat to a simmer and cook for 15 minutes. Drain and transfer to a large bowl.

Meanwhile, in a 5- to 6-qt pot, heat oil on medium. Add onion and cook, stirring occasionally, for 2 minutes. Add celery, carrot and garlic and saute until celery and carrot are crisp-tender, about 2 minutes. Add broth, tomatoes and jalapeno, increase heat to high and bring to a boil.

To rice, add turkey, mint, egg white and black pepper and stir gently to combine. Shape into 24 1 1/4 inch balls.

Reduce soup to a simmer and add meatballs, one at a time. Simmer, stirring gently, until meatballs are cooked through, about 30 minutes. Stir in peas and cook until tenderk about 5 minutes. Add salt and black pepper, to taste. To serve, garnish with cilantro.

Per Serving (4 meatballs and 1 1/3 cups soup, 2 tbsp cilantro)
Calories 228, Total fat 4g, Sat Fat 0.5g, Carbs 23g, Fiber 4g, Sugars 6g, Protein 25g, Sodium 198mg, Cholesterol 37mg

Clean Eating, March 2013, page 93

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Chicken Pot Pie with Fennel and Mushrooms in a Potato Bowl Thursday, Feb 14 2013 

Serves 4

FOR THE STEW
1 1/2 lb. bone—in, skin-on chicken thighs
Kosher salt and freshly ground black pepper
2 Tbs. olive oil
2 Tbs. all-purpose flour
1 1/2 cups lower-salt chicken broth
2 cups sliced mushrooms, such as oyster, hen of the woods, or chanterelles
1 1/2 cups small-diced fennel (from 1 small bulb)
1 cup small-diced carrot
1 cup fresh pearl onions, peeled. or frozen pearl onions, thawed
1 Tbs. chopped fresh thyme
2 Tbs. Dijon mustard
1 oz. (2 Tbs.) unsalted butter
2 Tbs. thinly sliced fresh chives

FOR THE BABY CARROTS
16 baby carrots with tops, peeled and trimmed with 1/2 inch of the tops intact
2 Tbs. olive oil
Kosher salt

FOR THE WHIPPED POTATOES
3 lb. russet potatoes (about 4 medium)
Kosher salt
1/2 cup whole milk
3 oz. (6 Tbs.) unsalted butter, softened
Freshly ground black pepper

Position a rack in the center of the oven and heat the oven to 375°F.

MAKE THE STEW
Season the chicken with 1/2 tso. salt and 1/4 tsp. pepper. Heat the oil in a 10- to 11-inch straight-sided sauté pan over medium-high heat. Cook the chicken, flipping once, until lightly browned, about 10 minutes. Transfer the chicken to a plate. Reduce the heat to medium and whisk the flour into the fat in the pan. Cook, whisking, for 1 minute. Gradually whisk in the broth and bring to a simmer. Return the chicken to the pan, reduce the heat to medium low, cover, and simmer gently, turning once, until the chicken is very tender, about 15 minutes. Transfer the chicken to a clean plate and let cool briefly.

Meanwhile, stir the mushrooms, fennel, carrot, onions, and thyme into the sauce. Cover and simmer until tender, 5to 6 minutes. Stir in the mustard and butter and keep warm. When the chicken is cool enough to handle, pull the meat from the bones, shred into bite size pieces (discard the skin and bones), and add to the sauce. Season. to taste with salt and pepper and keep warm.

ROAST THE CARROTS
Put the carrots on a small rimmed baking sheet. Drizzle with the oil and season with 1/4 tsp. salt. Roast the carrots until tender and slightiy browned, 20 to 25 minutes. Keep warm.

MAKE THE WHIPPED POTATOES
Peel and quarter the potatoes. Put them in a 4-quart saucepan; add enough water to cover and 4 tsp. salt. Cover and bring to a boil over high heal. Uncover, reduce the heat as needed to keep the water from boiling over, and cook until tender when pierced with a fork, 12 to 15 minutes. Drain well. Return the potatocs to the pot over medium heat and stir occasionally until they no longer steam profusely (a little steam is fine), about 2 minutes.

Meanwhile, heat the milk in a small sauce pan over medium heat until steaming, about 2 minutes. Keep warm.

With an electric hand mixer on medium-low speed, beat the potatoes until they’re broken up, 1 to 2 minutes. Add 1/2 cup of the hot milk and the butter, and beat on high speed, scraping the sides and bottom of the pot occasionally, until fluffy, 1 to 2 minutes (the potatoes should be fairly stiff, but add the remaining milk if needed). Season to taste with salt and pepper arid keep warm.

ASSEMBLE
Spoon the whipped potatoes rito a pastry bag fitted with a 1/2-inch plain tip (Ateco #806). Pipe the potatoes to form “bowls” on each of 6 plates; the bowls should be about 3 inches in diameter and about 2 1/2 inches tall. Spoon the chicken stew into the bowls and garnish with the roasted baby carrots and the chives.

Abigail Johnson Dodge, Fine Cooking, April/May 2011, page 87

Seafood Corn Chowder Tuesday, Feb 12 2013 

1 tbsp extra virgin olive oil
1 white onion, chopped (about 1.5 cups)
2 large carrots, chopped (about 3/4 cups)
2 stalks celery, chopped (about 3/4 cups)
sea salt and fresh ground black pepper, to taste
1 jalapeno pepper, chopped (seeded if you’d like to reduce heat)
1 bunch chard, chopped
1 tsp smoked paprika
3/4 tsp dried thyme
1 lb russet potatoes, peeled and chopped (about 2.5 cups)
3 cups frozen corn kernels
1 cup low-fat milk
3/4 lb sea scallops
1/2 lb medium shrimp, peeled and deveined
3 scallions, white and light green parts, thinly sliced

Heat oil in a large Dutch oven or stockpot on medium. Add onion, carrots and celery; season with salt and black pepper and cook until soft, about 8 minutes.

Add jalapeno, paprika and thyme and cooks for 1 minutes, stirring well.

Add 3 cups water, increase heat and bring to a boil.

Add potatoes and reduce to a simmer until just tender, 7 to 8 minutes.

Add corn and milk; season with salt (1/4 tsp minimum) and black pepper, and simmer for 3 more minutes. Remove from heat. Add chard stems.

Pour 3 cups corn mixture into a blender, covering opening loosely with a kitchen towel to prevent splatters (steam from the hot liquid may cause the blender’s lid to pop off) and puree. Transfer puree back to pot, stir to combine and return to medium heat; bring to a simmer. Add chard greens.

Add scallops to pot and simmer for 3 minutes (time should begin when liquid returns to simmer).

Add shrimp and simmer for 2 minutes or until shellfish are opaque in center.

Remove from heat and taste for seasoning. Ladle into bowels, sprinkle with scallions, dividing evenly, and serve.

Ginger-Marinated Steak and Noodle Salad Friday, Feb 8 2013 

HANDS-ON TIME: 25 MINUTES, TOTAL TIME: 1 HOUR, 35 MINUTES (INCLUDES MARINATING), SERVES 4

1/3 cup soy sauce
2 teaspoons grated fresh ginger, plus 6 thin slices
1 1/2 teaspoons crushed red pepper 1/2 cup plus
3 tablespoons rice vinegar
4 tablespoons brown sugar
3 tablespoons canola oil
1 1/2 pounds flank steak
Kosher salt
3/4 pound carrots, thinly sliced
1 jalapeno pepper, sliced lengthwise (seeded if desired)
8 ounces rice noodles (often labeled as “pad thai noodles”)
1 cup fresh cilantro sprigs

In a small bowl, mix together the soy sauce, grated ginger, red pepper, 3 tablespoons each of the vinegar and brown sugar, and 2 tablespoons of the oil. Pour two-thirds of the dressing into a shallow baking dish, add the steak, and refrigerate, turning once, for at least 1 hour and up to 12 hours. Set aside the remaining dressing.

In a small saucepan, bring to a boil 1/2 cup water, the remaining 1/2 cup of vinegar, the remaining tablespoon of brown sugar, the sliced ginger, and 1/2 teaspoon salt. Add the carrots and jalapeno and simmer until the carrots are crisp-tender, 1 to 2 minutes. Transfer the mixture to a bowl and refrigerate until cool, at least 1 hour.

Fifteen minutes before serving, cook the noodles according to the package directions; rinse.

Meanwhile, heat the remaining tablespoon of oil in a large skillet over medium-high heat. Cook the steak to the desired doneness, 4 to 6 minutes per side for medium-rare. Let rest 5 minutes. Slice and serve on the noodles with the pickled vegetables, cilantro, and reserved dressing.

REAL SIMPLE, MAY 2011, Page 74

Chicken & Fresh Apricot Tagine Friday, Feb 8 2013 

Serves 4, Hands-on time 40 minutes, Total time 1 hour

1 tbsp safflower oil
1½ lb boneless, skinless chicken breasts (about 4), cut into 2-inch pieces
Sea salt and fresh ground black pepper, to taste
Olive oil cooking spray
½ large white onion, chopped
1 cup chopped carrots
1 tsp ground ginger
½ tsp ground cinnamon
¼ tsp ground cardamom
1/4 tsp red chile flakes, or to taste
1 tbsp white whole-wheat flour
3 cloves garlic, chopped
2½ cups low-sodium chicken broth
4 dried Medjool dates, chopped (about 1/3 cup)
5 apricots, pitted and quartered
8 large green olives, pitted and quartered
1 tbsp fresh lemon juice
1/4 cup whole-wheat couscous
1 tbsp pine nuts, toasted
2 tbsp chopped fresh mint

Heat oil in a heavy pot or Dutch oven on medium-high. Season chicken with salt and pepper. Add to pot and cook, without moving, until browned on bottom, 1 to 2 minutes. Flip over and repeat on opposite side. Transfer to a large bowl (chicken will not be cooked through at this point). If bits of chicken are stuck to pot, add ¼ cup water and scrape pot with a spatula as water boils; add to chicken.

Coat pot with cooking spray and decrease heat to medium. Add onion and carrots. Sprinkle with a pinch each salt and pepper and cook until soft and lightly browned, 6 to 7 minutes. Add ginger, cinnamon, cardamom, chile flakes and flour. Cook for 1 minute, stirring often. Add garlic and cook for 1 more minute. Add broth and dates and bring to a steady simmer.

Add chicken and any juices back to pot. Reduce heat to maintain a slow, gentle simmer (low to medium-low; you should see just a few bubbles slowly surfacing at a time). Cook for 10 minutes, uncovered and stirring occasionally. Add apricots and simmer gently until soft, but not falling apart, about 10 minutes. Check chicken to ensure doneness. Stir in olives and lemon juice. Taste and adjust seasoning, if desired.

Meanwhile, prepare couscous according to package directions.

To serve, add about ½ cup couscous to each of 4 bowls. Divide stew evenly among bowls and top each with equal amounts of pine nuts and mint. (Stew may be made up to 2 days in advance; cover and refrigerate. Reheat gently on low heat. Add pine nuts and mint, and prepare couscous just before serving.)

Nutrients per serving (2 cups stew, 1 scant tsp pine nuts, 1/2 cup couscous) Calories 454, Total Fat 5g (Sat 1g, Mono 4g, Poly 2g), Carbs 49g, Fiber 7g, Sugar 22g, Protein 48g, Sodium 369mg, Cholesteral 99mg

Clean Eating, JUNE 2011, Page 46

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