Weekly recipes for October 5, 2011
Tomato-Basil Risotto
Makes 4 servings. Preparation time: 10 minutes. Cooking time: about 20 minutes
2 (14-ounce) cans vegetable broth
1/2 cup dry white wine
3/4 cup loosely packed fresh basil leaves
1 tablespoon olive oil
1 medium minced shallot
2 cups arborio rice
3 medium tomatoes (about 1 1/2 pounds)
1/2 teaspoon coarse salt
1/4 teaspoon coarsely ground pepper
1/2 cup freshly grated Parmesan cheese
Heat broth and wine over medium-high until bubbles form around edge of pan. Meanwhile, coarsely chop basil. In a large microwave-safe dish, combine 1/4 cup basil, oil and shallot. Cook, uncovered, on high 1 minute or until shallot softens. Add rice and stir to coat. Cook on high 1 minute. Stir broth into rice. Cover and cook on medium (50 percent power) 15 minutes or until most of liquid is absorbed, stirring once.
Meanwhile, chop tomatoes. Stir tomatoes, salt and pepper into rice mixture. Cover and cook on high 3 to 4 minutes or until rice is tender but still firm; stir once. Stir in Parmesan and remaining basil. Serve immediately.
Note: To lower sodium, use water instead of broth.
Per serving: 293 calories, 8 grams protein, 7 grams fat (20 percent calories from fat), 2.2 grams saturated fat, 45 grams carbohydrate, 9 milligrams cholesterol, 1,394 milligrams sodium, 2 grams fiber.
Chicken Cordon Bleu Bake
Makes 8 servings. Preparation time: 20 minutes. Cooking time: about 1 hour
1 pound small red potatoes, cut into 1-inch chunks
1 tablespoon water
1 (10 3/4-ounce) can condensed less-sodium less-fat cream of chicken soup
1/2 cup skim milk
1 pound chicken breast tenders or strips
12 ounces fresh broccoli florets
4 ounces leftover ham, cut into 1/2-inch chunks
1 cup reduced-fat shredded Swiss cheese
1/4 cup chopped fresh parsley
1 clove minced garlic
Heat oven to 350 degrees. Combine potatoes and water in a large bowl; microwave on high for 3 or 4 minutes or until potatoes are tender; drain. In a small bowl, mix soup and milk until smooth. Add soup mixture, chicken and remaining ingredients to potatoes; mix well. Transfer mixture to a 9-by-13-inch baking dish coated with cooking spray. Bake, uncovered, 50 to 55 minutes or until chicken is no longer pink.
Per serving: 208 calories, 25 grams protein, 5 grams fat (20 percent calories from fat), 2 grams saturated fat, 18 grams carbohydrate, 50 milligrams cholesterol, 386 milligrams sodium, 3 grams fiber.
Rice, Zucchini and Corn Casserole
Makes 8 servings. Preparation time: 15 minutes. Cooking time: about 1 hour
2 teaspoons canola oil
1 pound grated zucchini
1/2 cup chopped onion
2 eggs
2 egg whites
3 cups cooked brown rice
1 (7-ounce) can rinsed corn
2 (4-ounce) cans drained chopped green chilies
2 cups shredded reduced-fat cheddar cheese
4 ounces crumbled queso fresco or reduced-fat feta cheese
Heat oven to 375 degrees. Heat oil in a large nonstick skillet on medium until hot. Add zucchini and onion; cook, stirring often, 5 minutes or until zucchini is softened. Remove from heat; set aside. In a large bowl, beat eggs and egg whites with a fork; stir in cooked rice, corn, chilies, cheeses and zucchini mixture. Mix well. Pour into a 9-by-13-inch baking dish coated with cooking spray. Bake 45 to 50 minutes or until knife inserted in center comes out clean.
Per serving: 241 calories, 15 grams protein, 9 grams fat (32 percent calories from fat), 4.4 grams saturated fat, 27 grams carbohydrate, 73 milligrams cholesterol, 392 milligrams sodium, 4 grams fiber.
