Recipe Book

CT Fitness Recipes

Chicken and Mushrooms in Garlic White Wine Sauce

Clients often ask for meal ideas, with one catch; they need to be be quick and easy. In the November 2012 issue of Cooking Light they had a section on such a topic. The recipe I liked as I read it and like even more as I prepared it was a basic chicken and mushroom recipe that first appeared in the Novemeber 2006 issue. It has a wonderful balance with protein, carnohydrate and fat and the tarragon adds a distinct flavor without going overboard.

Enjoy,

Bob

Chicken and Mushrooms in Garlic White Wine Sauce

David Bonom Cooking Light November 2006

4 ounces uncooked wide egg noodles

1 pound skinless, boneless chicken breast halves

2 tablespoons all-purpose flour, divided

1/2 teaspoon salt, divided

1/4 teaspoon freshly ground black pepper, divided

2 tablespoons olive oil, divided

1 tablespoon minced fresh garlic

1 (8 ounce) package pre-sliced exotic mushroom blend (such as shiitake, cremini and oyster)

1/2 cup white wine

1/2 cup fat free, lower sodium chicken broth

1 teaspoon chopped fresh tarragon

1 ounce Parmesan Cheese, shaved (about 1/4 cup)

1) Cook noodles accroding to the package directions, omitting salt and fat. Drain and keep warm.

2) Cut chicken into 1-inch pieces. Place the chicken pieces into a shallow dish. Combine 1 tablespoon flour, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl. Sprinkle flour mixtureover chicken; toss to coat.

3) Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add chicken; cook 4 minutes, turning to brown on all sides. Remove chicken from the pan. Add remaining 1 tablespoon oil to pan. Add garlic and mushrooms; cook 3 minutes or until liquid evaporates. Add wine; cook 1 minute. Add remaining 1 tablespoon flour; cook 1 minute, stirring constantly. Add broth, remaining 1/4 teaspoon salt and remaining 1/8 teaspoon peppee; cook 1 minute or until slightly thick, stirring frequently.

4) Return chicken to pan; cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles and tarragon; cook 1 minute or until thoroughly heated. Place about 1 1/2 cups chicken mixture on each of 4 plates; top each serving with 1 tablespoon Parmasean cheese.

Serves 4

Calories: 350

Fat: 11.1g (sat 2.6g, mono 6.2g, poly 1.4g)

Protein: 34.3.g

Carb: 26.5g

Fiber: 1.2g

Chol: 99mg

Iron: 2.5mg

Sodium: 502mg

Calc: 91 mg

Pineapple Chicken Satay

This recipe was in the June 2011 issue of Cooking Light. As soon as I read it I knew I had to try it.....and it did not disappoint. A have just a couple suggestions to add. Since my plan was to grill the chicken I soaked the skewers for a few minutes in water prior to threading the chicken. This keeps the skewers from catching on fire. I am also not a huge fan of cilantro so I cut the recipe down to 1 tablespoon. For those of you who have children with peanut allergies, obviously this is not a recipe for you to try.

1/4 Cup lower-sodium soy sauce

1/4 Cup sweet chili sauce (such as Mae Ploy)

1/4 Cup natural-style crunchy peanut butter

2 Teaspoons peanut oil

1/2 Teaspoon curry powder

1 Pound chicken breast tenders, cut lengthwise into 8 pieces

Cooking spray (if you are using a grill pan)

1 1/2 cups diced pineapple

1/3 cup vertically sliced red onion

2 tablespoons chopped fresh cilantro

2 tablespoons fresh lime juice

1/8 teaspoon ground red pepper

1. Combine the first 3 ingredients in a bowl, stirring with a wisk.

2. Place peanut oil, curry powder, and chicken in a bowl; toss to coat. Thread chicken onto 8 (6 inch) skewers.

3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes on each side or until chicken is done.

4. While chicken cooks, combine 1 1/2 cups pineapple, 1/3 cup red onion, 2 tablespoons cilantro, 2 tablespoons lime juice, and 1/8 teaspoon ground red pepper. Serve chicken with soy sauce mixture.

Yield: 4 servings (serving size: 2 skewers, about 1/3 cup pineapple mixture, and about 3 tablespoons soy sauce mixture)

Calories: 330 Fat 11.9g (sat. 1.8g, mono 5.4g, poly 3.4g); Protein 31.2g; Carb 22.7 g; Fiber 2.2g; Chol 66mg;

Iron 1.4 mg; Sodium 528 mg; Calc 28 mg

Turkey Veggie Meatballs

I found this recipe online a few years back and I cannot rave about it enough. My 9 year old son loves this meal and requests it often. I always pair it with couscous and a middle eastern red sauce. I use ground turkey breast meat but you must be careful during the baking process. The all white meat turkey breast can dry out if cooked too long. I also use a panko style bread crumb instead of regular breadcrumbs. Give it a try and let me know what you think.

- Bob

Yield 30 meatballs (serving size: 5 meatballs)

Ingredients

1 1/2 pounds ground turkey
1/2 cup dry breadcrumbs
1/2 cup (2 ounces) finely shredded fresh Parmesan cheese
1/3 cup finely chopped green onions
1/4 cup coarsely shredded carrot
1/4 cup coarsely shredded zucchini
1/4 cup chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon pepper
1 large egg white
2 garlic cloves, crushed
Cooking spray

Preparation

Preheat oven to 400°.

Combine all ingredients except cooking spray in a bowl; stir well. Shape mixture into 30 (1 1/2-inch) meatballs. Place on a broiler pan coated with cooking spray. Bake at 400° for 15 minutes or until done.

Nutritional Information
Calories:
228 (29% from fat)
Fat: 7.3g (sat 3.1g,mono 1.8g,poly 1.4g)
Protein: 30.3g
Carbohydrate: 8.5g
Fiber: 0.8g
Cholesterol: 71mg
Iron: 2.5mg
Sodium: 399mg
Calcium: 166mg

-Alyson Moreland Haynes, Cooking Light, JANUARY 1997