MAIN DISHES
ccmandel
Posts: 143 Member
Post all entree dishes here. If its a chicken dish please use the word "chicken" in the title to make it easier for others to find.
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Replies
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SPEEDY SPINACH QUICHE
Ingredients
1 Tbsp butter
1 onion, chopped
11 - package frozen chopped spinach, thawed, drained well
Various Ingredient(s)
10 - inch refrigerated ready piecrust (1/2 box)
1 tsp all purpose flour
1/2 Cup grated Monterey Jack (about 2 ounces) ( I used reduced fat Mexican Monterey Jack)
1/2 Cup grated Parmesan (about 2 ounces). (I used jarlsberg lite)
4 eggs
1/2 Cup lowfat cottage cheese
1/2 tsp salt
1/4 tsp pepper
1/8 tsp ground nutmeg
1/8 tsp dried dillweed
Directions
Melt butter in heavy medium skillet over medium-high heat. Add onion and saut ntil translucent, about 8 minutes. Add spinach and stir until spinach is dry, about 3 minutes. Cool slightly.
Preheat oven to 375F. Dust 1 side of crust with flour. Transfer to 9-inch-diameter quiche dish or pie pan, floured side down. Press into pan, sealing any cracks. Trim edges. Sprinkle both cheeses over bottom of crust. Top with spinach mixture. Beat eggs, cottage cheese, salt, pepper, nutmeg and dillweed in large bowl to blend. Pour over spinach. Bake until filling is set, about 50 minutes. Cool slightly. Cut into wedges and serve.
My Notes and substitutions
Serve w pie crust from cooks illustrated. (W vodka). Used jarls berg lite instead of Parmesan Used reduced fat Mexican instead of Monterey Jack. Used 5 eggs but 4 eggs are fine too.
Website link:
http://www.epicurious.com/recipes/food/views/Speedy-Spinach-Quiche-2049
Nutrition: (this includes homemade crust noted below).
Calories: 255
Fat: 15.8g
Protein: 12.5g
Carbs: 14.8g
FOOLPROOF PIE CRUST
Ingredients
2 1/2 Cups unbleached all - purpose flour (12 1/2 ounces)
1 tsp table salt
2 Tbsp sugar
12 Tbsp cold unsalted butter, cut into 1/4 - inch slices (1 1/2 sticks)
1/2 Cup cold vegetable shortening, cut into small bits
1/4 Cup cold vodka
1/4 Cup cold water
Directions
1. Process 1 1/2 cups flour, salt, and sugar in food processor until combined, about 2 one-second pulses. Add butter and shortening and process until homogeneous dough just starts to collect in uneven clumps, about 15 seconds (dough will resemble cottage cheese curds and there should be no uncoated flour). Scrape bowl with rubber spatula and redistribute dough evenly around processor blade. Add remaining cup flour and pulse until mixture is evenly distributed around bowl and mass of dough has been broken up, 4 to 6 quick pulses. Empty mixture into medium bowl.
2. Sprinkle vodka and water over mixture. With rubber spatula, use folding motion to mix, pressing down on dough until dough is slightly tacky and sticks together. Divide dough into two even balls and flatten each into 4-inch disk. Wrap each in plastic wrap and refrigerate at least 45 minutes or up to 2 days.
My Notes
This recipe is for TWO CRUSTS. Use w speedy spinach quiche...halve the recipe Mix water and vodka in food processor w dough
You may sub water for vodka but it's amazing w the vodka!
Website link: http://smittenkitchen.com/blog/2007/11/pie-crust-101/
Original recipe from Cooks Illustrated
Nutrition : included in quiche recipe above
Susan
Ccmandel0 -
http://recipes.prevention.com/RecipeImages/1250830_med.jpg
Salmon with Sizzling Sesame Scallions
INGREDIENTS
Serves: Prep: 12min Cook: 13min Total: 25min
2 tablespoons fresh lemon juice
1 tablespoon honey
1/4 teaspoon salt
4 skinless salmon fillets (4 ounces each)
8 scallions, white and green parts, halved lengthwise, then cut on the diagonal into 1" pieces
1/2 cup sesame seeds
DIRECTIONS
Preheat the grill to medium. Coat an 11" x 7" shallow disposable aluminum baking pan with cooking spray.
Whisk together the lemon juice, honey, and salt in the baking pan. Dip the salmon in the mixture to coat and set on 1 side of the pan. Stir the scallions and sesame seeds into the remaining honey mixture, then push to the opposite side. Arrange the salmon in the middle of the pan with most of the sesame mixture surrounding it.
Place the pan over direct heat and grill for 5 to 6 minutes per side, stirring the sesame mixture occasionally, until the salmon flakes easily with a fork and the sesame seeds have toasted. If necessary, transfer the salmon to a platter and continue grilling the sesame mixture for 1 to 2 minutes longer to brown the seeds. Serve the salmon topped with the sesame mixture.
Serving Suggestions
MAKE IT A FLAT BELLY DIET MEAL: Serve with 1/2 cup cooked broccoli florets (22) and 1/2 cup whole wheat couscous (70). Total meal: 410 calories. To serve as part of another FBD meal, omit the sesame seeds (227).
Recipe Notes
MAKE IT AHEAD Grill and chill to serve as a main-dish salad. Flake the salmon and scatter over a bed of mixed greens. Top with the sesame mixture.
NUTRITIONAL FACTS PER SERVING
CALORIES 325.7 CAL
FAT 20 G
SATURATED FAT 3.6 G
SODIUM 223.6 MG
CARBOHYDRATES 11.4 G
TOTAL SUGARS 5.3 G
DIETARY FIBER 3.5 G
PROTEIN 25.9 G0 -
Mustard- and Brown Sugar- Rubbed Salmon
INGREDIENTS
Serves: Prep: 10min Cook: 20min Total: 30min
2 tbsp dark brown sugar
1 1/2 tsp salt
1 tsp freshly ground black pepper
1/2 tsp ground cumin
1/4 tsp mustard powder
4 salmon fillets (6 oz each), skin removed
1 tsp olive oil
DIRECTIONS
Stir together sugar, salt, pepper, cumin, and mustard in small bowl. Unwrap fish and leave it on paper you bought it in, placing it so side that had skin is down. Press sugar mixture evenly onto fish.
Heat oil in large nonstick or cast-iron skillet over medium heat. When hot, place fish rub-side down in pan. Cook until rub dissolves and darkens slightly (being careful not to burn), about 4 minutes. Flip fish and cook to medium doneness, about 1 minute.
Recipe Tips
Leftovers? If you made extra salmon, turn it into a dynamite salad: Just flake the salmon and toss it with a little oil and lemon or lime juice. Or stir the flaked fish into a rice, potato, or pasta salad.
NUTRITIONAL FACTS PER SERVING
CALORIES 350.8 CAL
FAT 19.7 G
SATURATED FAT 3.9 G
SODIUM 823.1 MG
CARBOHYDRATES 7.3 G
TOTAL SUGARS 6.7 G
DIETARY FIBER 0.3 G
PROTEIN 34 G0 -
MAPLE PECAN CHICKEN
Serves 4
INGREDIENTS
4 boneless skinless chicken breasts (about 1 1/4 lb)
1/4 cup pure maple or maple-flavored syrup
2 tablespoons mayonnaise
1/2 cup Progresso® plain panko crispy bread crumbs
1/2 cup finely chopped pecans
DIRECTIONS
Heat oven to 400°F. Line baking sheet with foil; spray with cooking spray. Between pieces of plastic wrap or waxed paper, place each chicken breast smooth side down; gently pound with flat side of meat mallet or rolling pin until about 1/2-inch thick.
In shallow dish, mix together maple syrup and mayonnaise. In another shallow dish, mix together panko and pecans. Dip chicken into syrup mixture, then into panko. Place on baking sheet. Spray top of chicken with cooking spray.
Bake 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (165°F) and coating is golden brown.
NUTRITION FACTS
1 Serving (1 Serving)Calories 430(Calories from Fat 190),Total Fat 21g(Saturated Fat 3g,Trans Fat 0g),Cholesterol 90mg;Sodium 150mg;Total Carbohydrate 25g(Dietary Fiber 1g,Sugars 13g),Protein 34g;Percent Daily Value*:*Percent Daily Values are based on a 2,000 calorie diet.
Note: I did the nutrition on MFP with light mayo and here is what I got and am using for nutrition info.
Calories : 374
Fat: 14.3
Carbs: 25.9
Protein: 34.7
This was easy and very tasty!
Web link: http://progresso.com/Recipes/maple-pecan-chicken/23f051a3-6c27-4df1-832f-d2551a2b3f94
Susan0 -
PLANET BURGER
1/2 c Sunflower kernels
16 oz Garbanzo beans (canned) -- drained and mashed
3 c Cooked brown rice
1 md Onion -- chopped
1 md Carrots -- shredded
1/2 c Italian-style breadcrumbs
1/3 c Chopped fresh parsley
2 Eggs -- lightly beaten
1/4 c Soy sauce ( we use Braggs)
1 t Dried thyme
Canola oil -- for frying - brushed onto pan before setting each patty
8 sl French bread
Toast sunflower kernels on baking sheet at 350 degrees F. for 5 to 7 minutes until golden. Combine sunflower kernels, beans, rice, onion, carrot, breadcrumbs, parsley, eggs, soy sauce and thyme. Form into 8 rectangular patties. Pan-fry burgers in oil in large skillet over medium-high heat until thoroughly heated, about 4 minutes per side.
We like to serve on a lettuce wrap, the burgers tend to be quite loose!
Makes 10 Patties using a 1/2c measure to prepare.
Calories each: 443
Total fat: 8.1
Trans fat: 0
Cholesterol: 33mg
Sodium: 335mg
Carbohydrates: 77.9
Fiber: 10.8
Sugar: 6.3
Protein: 16
Vitamin A: 27%
Calcium: 9%
Vitamin C: 12%
Iron: 27%
Potassium: 160mg
web link: http://morningramble.blogspot.com/2008/04/planet-burgers-on-menu.html (a good friend's blog)0 -
Greek Yogurt Pancakes
I made some Greek Yogurt Pancakes last weekend and they were amazing! The recipe is from this blog. http://www.everydaybelle.com/2011/06/greek-yogurt-pancakes/
I made them with vanilla yogurt, which tasted great. I am going to play around with fruit yogurts and then topping them with fresh berries. This recipe makes 3 HUGE pancakes and they are so filling.
I used a large egg,the Dannon 80 calorie Greek Yogurt, & wheat flour.
Calories 350
Fat 5
Carbs 53
Protein 240
