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Menu Suggestions
INGREDIENTS 1 teaspoon olive oil DIRECTIONS Heat oil in a large nonstick skillet over medium heat. Add shallots and garlic; saute 3 minutes, stirring occasionally. Add wine, and bring to a simmer. Add mussels; cover and cook 6 minutes or until shells open. Discard any unopened shells. Divide evenly between 2 shallow dishes, and sprinkle with thyme. Calories: 132 (30% from fat). Fat: 4.4g (sat 0.7g, mono 2.2g, poly 0.8g). Protein: 12.5g. Carbohydrate: 10.7g. Fiber: 0.3g. Cholesterol: 27mg. Iron: 4.2mg. Sodium: 189mg. Calcium: 43mg. SERVINGS: 2 (serving size: 6 mussels and 1/3 cup sauce) Recipe from Cooking Light, JANUARY 1999.
INGREDIENTS 2 chicken leg quarters (about 1 1/2 pounds) DIRECTIONS Preheat oven to 375 degrees. Rinse chicken with cold water; pat dry. Trim excess fat. Loosen skin from thigh and leg by inserting fingers, gently pushing between skin and meat. Combine basil and next 5 ingredients (basil through pepper). Rub herb mixture under loosened skin. Place chicken on a broiler pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil; place on broiler pan with chicken. Bake at 375 degrees for 45 minutes. Increase oven temperature to 450 degrees (do not remove chicken from oven). Bake 30 minutes or until thermometer registers 180 degrees. Cover chicken loosely with foil; let stand 10 minutes. Discard skin. Calories: 358 (38% from fat). Fat: 15.2g (sat 3.5g, mono 7g, poly 2.9g). Protein: 33.7g. Carbohydrate: 22.4g. Fiber: 1.3g. Cholesterol: 100mg. Iron: 4mg. Sodium: 682mg. Calcium: 165mg. SERVINGS: 2 (serving size: 1 leg quarter and 1 garlic head) Serve the roasted heads of garlic on the side. Squeeze out the pulp and use it as a spread on baguette slices or as a condiment for the chicken. Recipe from Cooking Light, JANUARY 1999.
INGREDIENTS 3/4 pound Yukon gold or red potatoes, cut into 3 x 1/4-inch sticks DIRECTIONS Preheat oven to 450 degrees. Combine first 4 ingredients in a large zip-top plastic bag; seal and shake to coat. Arrange potatoes in a single layer on a baking sheet coated with cooking spray. Bake at 450 degrees for 30 minutes, turning once. Toss with chives. Calories: 230 (20% from fat). Fat: 5g (sat 0.7g, mono 3.3g, poly 0.5g). Protein: 3.8g. Carbohydrate: 43.2g. Fiber: 3.2g. Cholesterol: 0.0mg. Iron: 2.8mg. Sodium: 275mg. Calcium: 28mg. SERVINGS: 2 (serving size: 1 cup) You can cook these potatoes with the Bistro Roast Chicken during the last 30 minutes. Simply place the baking sheet on a lower rack in your oven. Recipe from Cooking Light, JANUARY 1999.
INGREDIENTS 1 garlic clove, halved DIRECTIONS Preheat oven to 400 degrees. Rub garlic on one side of each bread slice, and place bread on a baking sheet. Bake at 400 degrees for 4 minutes on each side or until golden. Combine the vinegar and next 5 ingredients (vinegar through salt) in a jar. Cover jar tightly, and shake vigorously. Combine vinaigrette and greens, and toss well. Serve salad with garlic croutons. Calories: 163 (30% from fat). Fat: 5.5g (sat 0.9g, mono 3.6g, poly 0.9g). Protein: 6.4g. Carbohydrate: 22.4g. Fiber: 4.6g. Cholesterol: 1mg. Iron: 3.4mg. Sodium: 330mg. Calcium: 98mg. SERVINGS: 2 (serving size: 2 cups salad and 3 croutons) Recipe from Cooking Light, JANUARY 1999.
INGREDIENTS (Souffle) 1/2 cup unsweetened cocoa INGREDIENTS (Raspberry Sauce) 1 (10-ounce) package frozen raspberries in syrup, thawed and undrained DIRECTIONS For souffle — Preheat oven to 375 degrees. Combine first 3 ingredients, stirring until smooth. Melt butter in a small, heavy saucepan over medium heat. Add flour; cook 1 minute, stirring constantly with a whisk. Gradually add milk, 1/4 cup sugar, and salt; cook 3 minutes or until thick, stirring constantly. Remove from heat; stir in cocoa mixture. Spoon into a large bowl; cool slightly. Beat egg whites at high speed of a mixer until foamy. Add 3 tablespoons sugar, 1 tablespoon at a time, beating until stiff peaks form. Gently fold 1 cup egg white mixture into cocoa mixture; gently fold in remaining egg white mixture. Spoon into a 1 1/2-quart souffle dish coated with cooking spray. Bake at 375 degrees for 45 minutes or until puffy and set. Serve warm with Raspberry Sauce. For Raspberry Sauce — Drain raspberries, reserving syrup. Press raspberries through a sieve into a bowl, reserving puree; discard seeds. Combine water and cornstarch in a saucepan; stir until blended. Stir in reserved raspberry syrup and puree; bring to a boil, and cook 1 minute, stirring constantly. Pour into a bowl; cool. Calories (souffle): 196 (24% from fat). Fat: 5.2g (sat 1.5g, mono 1.8g, poly 1.3g). Protein: 6.2g. Carbohydrate: 31.3g. Fiber: 1.8g. Cholesterol: 2mg. Iron: 1.8mg. Sodium: 149mg. Calcium: 61mg. SERVINGS: Souffle — 6 (serving size: 1 wedge and 2 tablespoons sauce). Sauce — makes 3/4 cup (serving size: 2 tablespoons) The raspberry sauce can be made ahead of time, covered, and refrigerated. You can serve it cold or at room temperature. Recipe from Cooking Light, JANUARY 1999.
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