Weekly recipes for October 19, 2011

Cider-glazed Root Vegetables

Serves: 8. Preparation time: 15 minutes. Total time: 1 hour

2 cups apple cider
4 large carrots, peeled, cut into 1 1/2-by-1/4-inch sticks
3 large parsnips, peeled, cut into 1 1/2-by-1/4-inch sticks
2 medium onions, peeled, quartered, then cut each quarter in half across the center
1 tablespoon olive oil
2 tablespoons butter, cut into pieces
sea salt and freshly ground black pepper to taste
1 tablespoon fresh thyme leaves

Preheat oven to 425 degrees. Place the cider in a saucepan and bring to a boil. Boil for 15 minutes or until reduced by about half.

Meanwhile, prepare all the vegetables and place them in a single layer on a large rimmed baking sheet. Drizzle with the oil and toss to coat. Drizzle cider over vegetables. Scatter butter pieces over the top and sprinkle with salt and pepper.

Cover tightly with foil and bake until vegetables are almost crisp-tender, about 25 minutes. Remove foil and stir vegetables to coat with the pan juices. Bake uncovered about 15 minutes or until vegetables brown and some of the juices evaporate. Transfer mixture to a serving bowl along with accumulated juices. Sprinkle with thyme leaves and season to taste with salt and pepper.

Nutrition information: 167 calories (26 percent from fat), 5 grams fat (2 grams saturated), 30 grams carbohydrates, 2 grams protein, 276 milligrams sodium, 8 milligrams cholesterol and 5 grams fiber.

-- Adapted from www.epicurious.com

Cider Scalloped Potatoes

Serves: 12. Preparation time: 15 minutes. Total time: 1 hour, 10 minutes

2 teaspoons unsalted butter
2 tablespoons all-purpose flour
1 cup 1 percent low-fat milk
1 cup fresh apple cider
1/2 cup fat-free, less-sodium chicken broth
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground nutmeg
1/2 cup (2 ounces) shredded smoked Gouda cheese
1/2 cup (2 ounces) reduced- fat baby Swiss cheese
3 pounds Yukon Gold potatoes, peeled and thinly sliced

Preheat the oven to 425 degrees. In a medium saucepan, melt the butter. Sprinkle in the flour. Gradually whisk in the milk until blended. Stir in the cider, chicken broth, salt, pepper and nutmeg; bring to a boil over medium heat, stirring constantly. Remove from the heat. Combine the cheeses in a small bowl. Arrange half of the potato slices in a shallow casserole dish or 11-by-7-inch dish and sprinkle with 1/2 cup of the cheese mixture. Arrange remaining potato slices on top. Pour the cider mixture over the potatoes and bake for 25 minutes. Remove from the oven and press the potatoes with a spatula. Sprinkle with the remaining cheese mixture and bake an additional 20 minutes or until potatoes are tender. Remove from the oven and let stand 15 minutes before serving.

Nutrition information: 168 calories (15 percent from fat), 3 grams fat (2 grams saturated), 30 grams carbohydrates, 6 grams protein, 202 milligrams sodium, 11 milligrams cholesterol and 2 grams fiber.

Chicken Thighs with Apples and Cider Sauce

Serves: 4 (2 thighs each). Preparation time: 10 minutes (plus brining time). Total time: 1 hour

For the brine:

8 chicken thighs, trimmed
4 cups apple cider
2 tablespoons kosher salt
1 teaspoon black pepper

For the sauce:

2 teaspoons canola oil
1 tablespoon unsalted butter
4 small apples, peeled, cored and sliced 1/4-inch thick
1 cup apple cider
1/2 cup half-and-half mixed with 1/2 teaspoon cornstarch
Salt and pepper to taste
All-purpose seasoning

Place the chicken thighs in a plastic sealable bag. Mix together 4 cups apple cider and salt until it dissolves; add the pepper. Pour cider mixture over chicken thighs, making sure the cider covers the thighs. Seal bag and set in another dish. Refrigerate at least 3 hours. When ready to cook, remove the chicken from the brine and pat dry. Season thighs all over with all-purpose seasoning.

Preheat the oven to 350 degrees.

In a large skillet, heat the canola oil over medium heat. Working in batches, place chicken thighs, skin side down, in the skillet and cook until browned, about 6-8 minutes. Remove and place, skin side up, on a rimmed baking sheet. Place in the oven for 30-35 minutes or until chicken is completely cooked.

Meanwhile, pour off the fat in the skillet or wipe it out. Add the butter and melt. Add the apple slices and saute until they just start to caramelize. Remove apples to a plate. Add the apple cider to the skillet and bring to a boil, scraping up any browned bits on the bottom of the skillet. Reduce heat to low and slowly whisk in the half-and-half mixed with cornstarch. Continue heating, stirring constantly until the mixture thickens just enough to coat the back of a spoon. Season sauce with salt and pepper. Serve chicken with apples and a few tablespoons of sauce.

Nutrition information: 366 calories (50 percent from fat), 20 grams fat (7 grams saturated), 27 grams carbohydrates, 20 grams protein, 667 milligrams sodium, 88 milligrams cholesterol and 2 grams fiber.

Orange Stir-Fry

Makes 4 servings . Preparation time: 15 minutes. Cooking time: less than 10 minutes

1 pound leftover pork tenderloin
1 tablespoon orange zest
3/4 cup orange juice
1 tablespoon cornstarch
1 tablespoon light soy sauce
1/3 cup corn syrup
1/4 teaspoon ground ginger
2 teaspoons canola oil, divided
2 large carrots, sliced diagonally
2 ribs celery, peeled and sliced diagonally
1/2 cup cashews

Cut pork medallions into thick strips. Set aside. Combine orange zest, juice, cornstarch, soy sauce, syrup and ginger; mix well. Heat 1 teaspoon oil in a large nonstick skillet on medium. Add carrots and celery; stir-fry 3 minutes. Remove vegetables; set aside. Pour remaining oil into skillet. Add pork; stir-fry about 3 minutes. Return vegetables to pan; stir juice mixture and add, along with cashews. Cook and stir constantly over medium-high heat until thickened.

Per serving: 435 calories, 28 grams protein, 19 grams fat (39 percent calories from fat), 4 grams saturated fat, 40 grams carbohydrate, 75 milligrams cholesterol, 386 milligrams sodium, 2 grams fiber.

Pork Tenderloin with Red and Yellow Peppers

Makes 4 servings for now and 4 for later. Preparation time: 15 minutes. Cooking time: less than 20 minutes

2 pork tenderloins (about 2 pounds total), cut crosswise into 1-inch-thick medallions
1/2 teaspoon coarse salt
1 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil
1 1/2 teaspoons chopped fresh rosemary, divided
3 cloves sliced garlic
1 red bell pepper, cut into 1 1/2-inch strips
1 yellow bell pepper, cut into 1 1/2-inch strips
2 teaspoons balsamic vinegar

Heat a large nonstick skillet on medium-high. Sprinkle pork with salt and pepper. Add oil to skillet; add pork and cook 5 minutes. Reduce heat to medium; turn pork. Cook 3 minutes. (Remove one pork tenderloin; refrigerate until Monday.) Continue cooking pork 2 more minutes. To the skillet, add 1 teaspoon rosemary, garlic and bell peppers; cook 7 minutes or until peppers are tender and pork is done. Drizzle with vinegar. Top with remaining 1/2 teaspoon rosemary.

Per serving: 205 calories, 25 grams protein, 9 grams fat

(39 percent calories from fat), 2.3 grams saturated fat, 5 grams carbohydrate, 75 milligrams cholesterol, 176 milligrams sodium, 1 gram fiber.

Nutty Turkey Meatloaf

Makes 8 servings. Preparation time: 20 minutes. Cooking time: 30 minutes; standing time: 5 minutes

1 small finely chopped onion
1 large chopped red bell pepper
2 pounds ground turkey (93 or 94 percent lean)
6 cloves minced garlic
1/2 cup chopped basil leaves
1/2 cup plain fresh whole-grain breadcrumbs (see Note)
1/2 cup chopped walnuts
1/4 cup less-sodium Worcestershire sauce
3-4 tablespoons tomato paste

Heat oven to 350 degrees. Microwave onion and bell pepper, covered, on high 3 minutes; drain. In a large bowl, combine onion, pepper, turkey, garlic, basil, breadcrumbs, walnuts and Worcestershire sauce; mix together. Divide into two loaves (about 9 by 4 inches each) and transfer to a 9-by-13-inch baking dish lined with foil. Spread tomato paste on top of each. Bake 30 minutes or until internal temperature is 165 degrees and brown on top. Let stand 5 minutes before slicing. Reserve one loaf until later. (Adapted from The Essential Guide to Healthy Healing Foods, Victoria Retelny and Jovanka JoAnn Milivojevic; Alpha Publishing, $19.95.)

Note: Use a small food processor to make fresh breadcrumbs.

Per serving: 200 calories, 30 grams protein, 6 grams fat (26 percent calories from fat), 0.7 gram saturated fat, 6 grams carbohydrate, 70 milligrams cholesterol, 99 milligrams sodium, 1 gram fiber.