Jerk Chicken Breasts

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 6 scallions, trimmed and coarsely chopped

- 2 tablespoons dried jerk seasoning

- 3 tablespoons lime juice

- 1 tablespoon dark brown sugar (optional)

- 2 teaspoons reduced-sodium soy sauce

- 2 teaspoons canola oil

- 4 boneless, skinless chicken breast halves, trimmed

Instructions for making:

1. Combine 6 scallions, trimmed and coarsely chopped, 2 tablespoons dried jerk seasoning, 3 tablespoons lime juice, 1 tablespoon dark brown sugar (if using), 2 teaspoons reduced-sodium soy sauce and 2 teaspoons canola oil in a blender or food processor; pulse to a coarse paste. Wearing gloves to protect your hands, spread paste all over 4 boneless, skinless chicken breast halves, trimmed. Cover and marinate in the refrigerator for at least 10 minutes or for up to 2 hours.

2. Lightly oil broiler rack and set it 5 inches from the heat source; preheat broiler.

3. Scrape most of the paste from the chicken and discard. Broil chicken, turning once, until juices run clear, 10 to 15 minutes. Let stand for 5 minutes before slicing.

4. Serve hot or at room temperature.

Nutritional Information per servings:

- 192 calories

- 6 total fat (1 g sat)

- 73 mg cholesterol

- 7 g carbohydrate

- 28 g protein

- 1 g fiber

- 450 mg sodium 

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Chicken Cutlets with Herbs de Provence & Apple Compote

Makes 6 servings

Preparation Time: 50 to 60 minutes

Ingredients:

- 2 apples, preferably Braeburn, peeled and thinly sliced

- 1 tablespoon freshly squeezed lemon juice

- 1/4 teaspoon ground cinnamon

- 3 teaspoons olive oil, divided

- 3 teaspoons unsalted butter, divided

- 1-1/8 teaspoons herbs de Provence (see "Provencal Herbs," below), divided

- 1/2 teaspoon salt, or to taste

- 1/4 teaspoon freshly ground pepper

- 1-1/2 pounds boneless, skinless chicken breasts, trimmed

- 1 cup reduced-sodium chicken broth

- 1 teaspoon freshly grated lemon zest

Instructions for making:

1. Toss apple slices with lemon juice and cinnamon in a small bowl. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium-high heat. Add the apples and cook, stirring occasionally, until tender, about 5 minutes. Keep warm.

2. Mix 1 teaspoon herbs de Provence, salt and pepper. Place chicken between sheets of plastic wrap and pound with a meat mallet or the bottom of a small saucepan to a 1/2-inch thickness. Sprinkle the chicken on both sides with the seasoning mixture.

3. Heat 1 teaspoon oil and 1 teaspoon butter in a large skillet over high heat. Add half the chicken and cook until no longer pink in the center, 2 to 3 minutes per side. Remove to a platter and keep warm. Add the remaining 1 teaspoon oil and 1 teaspoon butter to the skillet; heat over high heat. Cook the remaining chicken in the same manner.

4. Add broth, lemon zest, remaining 1/8 teaspoon herbs de Provence and any accumulated juices from the chicken to the skillet. Cook, stirring to scrape up any browned bits from the bottom of the skillet, until slightly reduced, about 3 minutes. Spoon sauce over chicken and serve with the sautéed apples.

Provencal Herbs:

Herbs de Provence is a mixture of dried herbs commonly used in the south of France. You can find commercial mixtures in specialty stores, but it is easy to make your own. Mix 1 tablespoon each (or equal proportions) dried thyme, dried rosemary, dried oregano, dried marjoram and dried savory in a small jar. If desired, add a pinch of dried lavender and crushed aniseed.

Nutritional Information per servings: 

- 193 calories 

- 6 total fat (2 g sat) 

- 72 mg cholesterol 

- 7 g carbohydrate

- 27 g protein 

- 1 g fiber 

- 286 mg sodium

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Chicken Braised with Lemon, Fennel & Black Olives

Makes 4 servings

Preparation Time: 50 to 60 minutes

Ingredients:

- 2 teaspoons freshly grated lemon zest, divided

- 3 tablespoons fresh lemon juice, divided

- 2 tablespoons extra-virgin olive oil, divided

- 2 cloves garlic, minced

- 1 teaspoon dried oregano

- 1/2 teaspoon sugar

- 1/4 teaspoon salt

- Freshly ground pepper to taste

- 1 1/4 pounds boneless, skinless chicken thighs, trimmed and cut into 3 pieces each

- 1 large fennel bulb

- 1 large onion

- 1/2 cup dry white wine

- 1/2 cup reduced-sodium chicken broth

- 1/2 cup oil-cured black olives, pitted

Instructions for making:

1. Whisk 1 teaspoon lemon zest, 2 tablespoons lemon juice,1 tablespoon oil, garlic, oregano, sugar, salt and pepper in a 71/2-by-11-inch (2-quart) glass or ceramic baking dish. Add chicken and toss to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.

2. Meanwhile, trim stalks from fennel, reserving the lacy greens for garnish. Slice the fennel bulb lengthwise into 1/4-inch-thick slices. Lay slices flat and cut into 1/4-inch-thick slivers. Peel onion, cut in half lengthwise and slice.

3. Preheat oven to 350°F. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add fennel and onion; cook, stirring often, until softened and lightly browned, 8 to 10 minutes. (You may need to add a little water to prevent scorching.) Add wine, broth and the remaining 1 tablespoon lemon juice; bring to a simmer, stirring. Cook for 5 minutes, then stir in olives. Spoon this mixture over the chicken. Cover with foil and bake until the chicken is cooked through and the fennel is very tender, 35 to 40 minutes.

4. Finely chop enough of the fennel fronds to make 2 tablespoons. Combine with the remaining 1 teaspoon lemon zest; sprinkle over the chicken before serving.

Ingredient note:

Oil-cured olives are cured with salt rather than a brine, then rubbed with olive oil. They can be identified by their wrinkled skin. 

Nutritional Information per servings:

- 300 calories

- 10 total fat (1 g sat)

- 40 mg cholesterol

- 2 g carbohydrate

- 24 g protein

- 1 g fiber

- 125 mg sodium

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Halibut with Herbs & Capers

 

Makes 4 servings

Preparation Time: 15 to 30 minutes

Ingredients:

- 1/4 cup chopped onion

- 1/4 cup fresh flat-leaf parsley

- 1 tablespoon fresh cilantro leaves

- 2 teaspoons freshly grated lemon zest

- 1 tablespoon fresh lemon juice

- 1 tablespoon chopped pitted green olives

- 2 teaspoons drained capers, rinsed

- 1 clove garlic, minced

- 1/8 teaspoon freshly ground pepper

- 2 tablespoons extra-virgin olive oil

- 1 pound halibut fillet, cut into 4 portions

Instructions for making:

1. Place 1/4 cup chopped onion, 1/4 cup fresh flat-leaf parsley, 1 tbsp. Cilantro leaves, 2 tsp. Grated lemon zest, 1 tsp. lemon juice, 1 tbsp. Chopped pitted green olives, 2 tsp. Rinsed capers, 1 minced clove garlic and 1/8 tsp freshly ground pepper in a food processor; pulse several times to chop. Add 2 tbsp. extra-virgin olive oil and process, scraping down the sides several times, until a pesto-like paste forms.

2. Pat 1 pound halibut with the herb paste. Cover and refrigerate for 30 minutes.

3. Preheat oven to 450°F. Coat a 7-by-11-inch baking dish with cooking spray. Arrange the halibut in the dish and spoon any extra herb mixture on top. Bake, uncovered, until the fish is opaque in the center, 15 to 20 minutes. 

4. Serve hot or at room temperature.

Nutritional Information per servings:

- 199 calories

- 10 total fat (1 g sat)

- 36 mg cholesterol

- 2 g carbohydrate

- 24 g protein

- 1 g fiber

- 125 mg sodium

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Wilted Spinach

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients:

- 1 tablespoon olive oil

- 1 1/2 tablespoon pine nuts, coarsely chopped

- 1 lb. spinach, stemmed, washed, torn and drained

- Salt & freshly ground black pepper to taste

Instructions for making:

1. Heat 1 tbsp. olive oil in a large skillet over medium-high heat. Add 1 1/2 tbsp. pine nuts coarsely chopped and stir until golden, about 1 minute. Add 1 lb. spinach, in batches if necessary, and toss until just wilted, about 2 minutes. Season with salt and pepper to taste.

2. Serve hot or at room temperature.

Nutritional Information per servings:

- 70 calories

- 5 g fat mono

- 0 mg cholesterol

- 4 g carbohydrate

- 4 g protein

- 90 mg sodium

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Wilted Greens with Garlic

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 1 tablespoon olive oil 

- 1 clove garlic, finely chopped 

- 1 lb. spinach, washed and stemmed, or 1 lb. Swiss chard, washed, stems sliced,  leaves torn 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Heat 1 tbsp. Olive oil in a large skillet over medium-high heat. Add 1 finely chopped garlic and stir until golden, about 30 seconds. Add greens in batches, if necessary, and toss until just wilted, 2 to 4 minutes. Season with salt and pepper.

2. Serve hot or at room temperature.

Nutritional Information per servings: 

- 56 calories 

- 4 g fat mono 

- 0 mg cholesterol 

- 4 g carbohydrate 

- 3 g protein 

- 90 mg sodium

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Sicilian-Style Broccoli

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 1 bunch broccoli (1 1/4 lbs.) 

- 2 teaspoons olive oil 

- 2 tablespoons capers, rinsed 

- 1 clove garlic, finely chopped 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Cut off and separate 1 bunch broccoli florets. Trim the tough ends of the stalks; peel the stalks if desired and cut crosswise into 3/8-inch-thick slices.

2. In a large skillet, heat 2 tsp. Olive oil over medium heat. Add 2 tbsp. Rinsed capers and 1 clove finely chopped garlic then cook, stirring, until the garlic is golden, about 1 minute. Add the broccoli florets and stalks and 1/2 cup water; bring to a simmer. Reduce the heat to medium-low, cover and cook until the broccoli is tender, about 5 minutes. Uncover, increase the heat to high and cook, stirring, until any remaining water evaporates, about 1 minute. Season with salt and pepper. 

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 61 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 4 g protein 

- 197 mg sodium

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Sesame Green Beans

 

Makes 4 servings

Preparation Time: 10 to 15 minutes

 

Ingredients: 

- 1 pound green beans, trimmed 

- 1 teaspoon olive oil 

- 2 teaspoons sesame seeds 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Preheat oven to 450 degrees F. On a baking sheet with sides, toss1 pound trimmed beans with 1 tsp. Olive oil, then spread the beans out in a single layer. Roast the beans for about 12 minutes, stirring once, or until wrinkled, brown and tender.

2. In a small dry skillet over medium heat, stir 2 tsp. sesame seeds until fragrant and toasted, about 1 minute. Crush the seeds lightly and toss with the beans. Season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 60 calories 

- 2 g fat mono 

- 0 mg cholesterol 

- 9 g carbohydrate 

- 2 g protein 

- 4 mg sodium

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Savoy Cabbage with Peppers

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients: 

- 2 teaspoons vegetable oil, preferably canola oil 

- 1/2 teaspoon caraway seeds 

- 1/2 teaspoon mustard seeds 

- 4 cups thinly sliced Savoy cabbage 

- 1 jalapeño pepper, seeded and finely chopped 

- 1/4 cup defatted reduced-sodium chicken broth 

- 1/4 cup chopped bottled roasted red peppers 

- Salt & freshly ground black pepper to taste 

Instructions for making: 

1. In a large nonstick skillet, heat 2 tsp. Vegetable oil over medium heat. Add 1/2 tsp. caraway and 1/2 tsp. mustard seeds and cook, stirring, for 1 minute. Stir in 4 cups thinly sliced Savoy cabbage and 1 finely chopped jalapeños and cook, stirring, for 1 minute.

2. Stir in 1/4 cup defatted  reduced-sodium chicken broth and cover the pan tightly. Reduce heat to low and simmer until the cabbage is tender, 5 to 6 minutes. Stir in 1/4 cup chopped red peppers and season with salt and pepper.

3. Serve hot or at room temperature.

Note: The cabbage can be made up to 8 hours ahead and stored, covered, in the refrigerator. Reheat gently on the stove top or in the microwave before serving. 

Nutritional Information per servings: 

- 51 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 6 g carbohydrate 

- 2 g protein 

- 48 mg sodium

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Sautéed Cherry Tomatoes with Chives

 

Makes 4 servings

Preparation Time: 5 to 10 minutes

 

Ingredients: 

- 2 teaspoons olive oil 

- 2 pts. cherry tomatoes 

- 2 tablespoon chopped fresh chives 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. In a large skillet, heat 2 tsp. Olive oil over medium-high heat. Add 2 pts. Cherry tomatoes and sauté until skins begin to split, 3 to 4 minutes.

2. Remove from heat, toss with 2 tbsp. Chopped chives and season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 52 calories 

- 3 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 1 g protein 

- 12 mg sodium

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Grilled Red Onions

Makes 4 servings

Preparation Time: 5 to 10 minutes 

Ingredients:

- 4 red onions 

- 4 teaspoons olive oil 

- Salt & freshly ground black pepper to taste 

Instructions for making:

1. Prepare a grill. Peel 4 red onions and cut lengthwise into quarters, taking care to cut through the root to keep the quarters intact. In a small bowl, toss the onion quarters with 4 teaspoon olive oil to coat. Grill, cut-side down, until well browned, about 5 minutes. Turn over and grill until browned and softened, about 5 minutes more.

2. Transfer to a serving plate and season with salt and pepper.

3. Serve hot or at room temperature.

Nutritional Information per servings: 

- 70 calories 

- 5 g fat mono 

- 0 mg cholesterol 

- 7 g carbohydrate 

- 1 g protein 

- 2 mg sodium

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Braised Green Beans & Tomatoes

Makes 6 servings

Preparation Time: 25 to 30 minutes 

Ingredients: 

- 1 lb. green beans, trimmed 

- 2 teaspoons olive oil 

- 4 cloves garlic, thinly sliced 

- 1 tablespoon fennel seeds, crushed 

- 1/4 teaspoon crushed red pepper 

- 8 ripe tomatoes, peeled, seeded and chopped 

- Salt & freshly ground black pepper to taste

Instructions for making:

1. In a large saucepan of boiling salted water, cook 1 lb. trimmed green beans until just tender, 3 to 4 minutes. Drain and refresh with cold water. 

2. In a large nonreactive saucepan or Dutch oven, heat 2 tsp. Olive oil over medium-low heat. Add 4 sliced cloves garlic and cook, stirring, until fragrant, about 1 minute. Add 1 tbsp. Crushed fennel seeds and ¼ tsp crushed red pepper; cook, stirring, for 30 seconds more. Add 8 chopped tomatoes and 1 lb. Trimmed green beans. Cover and cook, stirring often, until tomatoes form a sauce and beans are soft, about 30 minutes. Season with salt and pepper. 

3. Serve hot or at room temperature. 

Nutritional Information per servings: 

- 80 calories 

- 2 total fat (0 g sat) 

- 0 mg cholesterol 

- 14 g carbohydrate 

- 3 g protein 

- 2 g fiber 

- 20 mg sodium 

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Warm Salad of Thyme-Crusted Tuna & Arugula

Makes 4 servings

Preparation Time: 5 to 10 minutes

Ingredients: 

- 2 tablespoons extra-virgin olive oil 

- 2 tablespoons balsamic vinegar 

- 1 large shallot, finely chopped 

- 1 clove garlic, minced 

- Salt & freshly ground black pepper to taste 

- 1 teaspoon extra-virgin olive oil 

- 1 lb. tuna steaks, 1 inch thick, cut into 4 portions 

- 3 tablespoons fresh thyme leaves 

- 6 cups arugula, stems removed 

- 2 ripe plum tomatoes, halved lengthwise, seeded and cut lengthwise into thin strips 

- 1/2 cup fresh basil leaves, slivered 

- 1 tablespoon fresh mint leaves, slivered 

Instructions for making:

To make vinaigrette: 

1. In a small bowl, 2 tbsp whisk olive oil, 2 tbsp vinegar, 1 large chopped shallot and 1 clove minced garlic. Season with salt and pepper. Set aside. 

To make salad: 

1. Rub oil all over 4 portion tuna. Sprinkle on tuna generously with salt and pepper. Press about 1 tsp. thyme leaves into each side. 

2. Heat a large heavy skillet (not nonstick) over high heat until very hot. Add tuna and sear until browned and crusted on the bottom, about 2 minutes. Turn tuna over and cook until browned-about 2 minutes more for medium-rare, a few minutes longer to cook through. 

3. Meanwhile, in a large bowl, combine 6 cups arugula, 2 halved tomatoes, 1/2 cup basil and 1 tbsp fresh mint. Toss with reserved dressing. Taste and adjust seasoning. 

4. Slice the tuna into 1/4-inch-thick slices. Divide arugula salad among 4 plates, mounding it to one side. Fan tuna slices around the salad. Serve immediately. 

Nutritional Information per servings: 

- 80 calories 

- 2 total fat (0 g sat) 

- 0 mg cholesterol 

- 14 g carbohydrate 

- 3 g protein 

- 2 g fiber 

- 20 mg sodium 

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Tuna & Tomatoes Provençale

 

Makes 6 servings

Preparation Time: 20 to 25 minutes 

Ingredients:

- 2 cloves garlic, crushed and peeled 

- 1/2 teaspoon salt, preferably kosher 

- 2 tablespoons olive oil, preferably extra-virgin 

- 2 tablespoons balsamic or red-wine vinegar 

- 2 tablespoons lemon juice 

- 1/2 teaspoon freshly ground black pepper 

- 2 6-ounce cans solid white tuna in water, drained and flaked 

- 1/2 cup diced roasted red peppers 

- 1/4 cup chopped pitted black olives 

- 1/4 cup chopped fresh basil 

-1/4 cup chopped fresh chives or scallion greens 

- 2 tablespoons drained capers 

- 4 large vine-ripened tomatoes 

- Several fresh basil leaves for garnish 

Instructions for making:

1. Mash 2 clove crushed garlic and ½ tsp. salt into a paste; transfer to a large bowl. Add 2 tbsp. Olive oil, 2 tbsp vinegar, 2 tbsp lemon juice and ½ tsp black pepper. Whisk until well blended. 

2. Add 2 6-ounce cans flaked tuna, 1/2 cup diced roasted red peppers, 1/4 cup chopped black olives, 1/4 cup chopped basil, 1/4 cup chopped chives or scallions and 2 tbsp drained capers. Toss gently to combine. 

3. Slice 4 large tomatoes 1/2 inch thick and arrange on a serving platter. Sprinkle tuna mixture evenly over tomatoes. Let stand 20 minutes to let flavors meld. 

4. Garnish with whole basil leaves just before serving. 

Nutritional Information per serving: 

- 120 calories 

- 2 total fat (1 g sat) 

- 28 mg cholesterol 

- 6 g carbohydrate 

- 19 g protein 

- 1 g fiber 

- 620 mg sodium 

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