Updated: 10:21 p.m. Tuesday, June 26, 2012 | Posted: 9:46 p.m. Tuesday, June 26, 2012
By Susan Nicholson
SPINACH-STUFFED CHICKEN BREASTS (Sunday)
Makes 4 servings
Preparation time: 25 minutes
Cooking time: 40 to 45 minutes; standing time: 5 minutes
Heat oven to 350 degrees. Heat 2 teaspoons oil in a large ovenproof skillet on medium. Add garlic and mushrooms; cook 4 to 5 minutes or until mushrooms release moisture and pan is almost dry. Add wine; cook until most evaporates. Add spinach and 1/4 teaspoon Italian seasoning; cook 3 minutes or until moisture releases. Stir in olives; remove vegetables to a plate. Wipe skillet clean. Using a sharp boning knife, cut a pocket into the thickest part of each chicken breast. Cut as far as possible, leaving at least 1/4 inch from edges. Do not cut all the way through. Spoon 2 heaping teaspoons of the vegetable mixture into pockets, then push cheese into breasts using your fingers. Secure with wooden picks to keep stuffing secure. Sprinkle chicken with the remaining seasoning and pepper.
Heat 3 teaspoons oil in the same skillet on medium-high; add chicken. Cook 4 to 6 minutes or until browned; turn and put skillet in oven. Bake 30 minutes or until internal temperature is 165 degrees. Remove skillet from oven and place chicken on cutting board. Let stand 5 minutes. Cut chicken diagonally; fan out on plate. Drizzle pan juices over chicken and serve with lemon wedges.
Per serving: 311 calories, 41 grams protein, 14 grams fat (41 percent calories from fat), 3.7 grams saturated fat, 3 grams carbohydrate, 117 milligrams cholesterol, 388 milligrams sodium, 1 gram fiber.
QUICK PAELLA (Wednesday)
Makes 4 servings
Preparation time: 10 minutes
Cooking time: about 10 minutes
2 tablespoons buttery spread (such as Smart Balance)
1 1/3 cups quick-cooking rice
1 small finely chopped onion
1 small finely chopped green bell pepper
2 cloves minced garlic
1 1/2 cups water
2 (8-ounce) cans no-salt-added tomato sauce
1 (6 1/2-ounce) can drained minced clams
4 ounces frozen cooked salad shrimp, thawed
Pinch of saffron or ground turmeric
Chopped parsley for garnish
Melt spread in a large nonstick skillet on medium. Cook rice, onion, bell pepper and garlic in spread, stirring occasionally, until rice is light brown.
Stir in remaining ingredients. Heat to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until rice is tender. Garnish with parsley.
Per serving: 281 calories, 16 grams protein, 6 grams fat (18 percent calories from fat), 1.3 grams saturated fat, 41 grams carbohydrate, 36 milligrams cholesterol, 355 milligrams sodium, 3 grams fiber.
BRUNSWICK STEW WITH SMOKED PAPRIKA (Thursday)
Makes 6 servings
Preparation time: 15 minutes
Cooking time: about 45 minutes
2 cups Yukon gold potatoes, cut into 3/4-inch cubes
2 cups thinly sliced onion
2 cups frozen corn, thawed
1 cup frozen baby lima beans, thawed
1/2 cup no-salt-added tomato sauce
2 (14-ounce) cans fat-free chicken broth
2 slices bacon, cut crosswise into 1/2-inch pieces
3 cups shredded cooked chicken breast
1/2 teaspoon smoked paprika
1/2 teaspoon coarse salt
1/4 teaspoon cayenne pepper
In a Dutch oven on medium-high, combine potatoes, onion, corn, lima beans, tomato sauce, broth and bacon; bring to boil. Reduce heat to low; simmer 30 minutes or until potatoes are tender, stirring occasionally. Stir in chicken, paprika, salt and pepper; simmer 15 minutes. (Adapted from Cooking Light magazine.)
Per serving: 316 calories, 29 grams protein, 7 grams fat (21 percent calories from fat), 2.2 grams saturated fat, 34 grams carbohydrate, 65 milligrams cholesterol, 556 milligrams sodium, 6 grams fiber.