Baked Apples and Apricots with French Toast Crust
Start to finish: 1 hour 25 minutes (20 minutes active). Servings: 6.
3-4 apples, peeled, cored, quartered and sliced 1/4-inch thick (6 cups)
1/3 cup plus 1 tablespoon sugar, divided
1/2 cup dried apricots, finely chopped
1 tablespoon lemon juice
2 large eggs, lightly beaten
1/3 cup low-fat milk
2 teaspoons vanilla extract
4 slices whole-wheat bread, crusts discarded, cut in half
Low-fat frozen vanilla yogurt (optional)
Heat the oven to 400 degrees.
In an 8-inch square baking dish, toss the apples with 1/3 cup of the sugar, the apricots and lemon juice. Cover with foil and bake on the oven's middle shelf for 35 minutes.
Meanwhile, in a medium bowl, whisk together the eggs, milk and vanilla extract.
When the apples have baked, remove the foil. Dip the bread halves in the egg mixture and arrange them in a single layer over the apples, cutting the bread as necessary to cover all of the apples. If there is any egg mixture left, pour it over the bread. Sprinkle with the remaining tablespoon of sugar, then bake for another 15 to 20 minutes.
Serve right away, topped with a small scoop of the vanilla frozen yogurt, if desired.
Nutrition: 190 calories; 20 calories from fat (11 percent of total calories); 2.5 grams fat (0.5 grams saturated; 0 grams trans fats); 60 milligrams cholesterol; 40 grams carbohydrate; 3 grams fiber; 29 grams sugar; 6 grams protein; 120 milligrams sodium.
Shitake Ginger Noodle Soup with Garlic Pork
Start to finish: 3 hours. Servings: 8.
1 pound pork tenderloin, cut into 1-inch medallions
4 cloves garlic, minced
3 tablespoons vegetable oil, divided
Two 6-ounce containers shiitake mushrooms, stalks discarded, sliced
1 large yellow onion, sliced
6 cups (11/2 quarts) low-sodium chicken broth
2 tablespoons grated fresh ginger
6.2 ounces soba noodles (two-thirds of a 9.3-ounce package)
3 scallions, sliced
Salt and ground black pepper
In a zip-close plastic bag, combine the pork medallions, garlic and 1 tablespoon of the vegetable oil. Shake to coat evenly, then refrigerate for at least 2 hours and up to overnight.
When ready to cook, in a large saucepan over medium-high, heat the remaining 2 tablespoons of vegetable oil. Add the mushrooms and onion and cook until lightly browned, stirring frequently, about 10 minutes. Add the pork and garlic from the bag, along with the chicken broth. Bring to a boil, then reduce to a simmer, cover, and cook for 30 minutes.
Use a slotted spoon to transfer the pork to a plate. Using 2 forks, shred the pork pieces, then return the meat to the pot. Add the ginger and bring to a boil. Add the noodles and cook until tender, about 4 minutes. Stir in the scallions and adjust the seasoning with salt and pepper.
Nutrition: 230 calories; 60 calories from fat (26 percent of total calories); 7 grams fat (1 grams saturated; 0 grams trans fats); 35 milligrams cholesterol; 26 grams carbohydrate; 2 grams fiber; 3 grams sugar; 18 grams protein; 260 milligrams sodium.
White Chicken Chili with Lime
Start to finish: 1 hour (30 minutes active). Servings: 6.
1 tablespoon vegetable oil
1 cup finely chopped yellow onion
1 red bell pepper, cored and chopped
1 pound ground chicken or turkey
1 tablespoon minced garlic
11/2 tablespoons chili powder
1 tablespoon all-purpose flour
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 cup white wine (optional)
11/2 cups low-sodium chicken broth (use 2 cups if not using the wine)
2 151/2-ounce cans white beans, drained and rinsed
41/2 ounce can chopped green chilies (use less if you prefer a very mild chili)
1/2 cup reduced-fat sour cream
Salt and ground black pepper
Chopped fresh cilantro
Grated low-fat Monterey Jack cheese
In a large nonstick or stick-resistant skillet over medium, heat the oil. Reduce the heat to medium-low, add the onion and red pepper, then cook for 5 minutes, or until the onion is softened. Add the chicken and cook, breaking up the any large pieces, until the chicken is no longer pink, about 5 minutes.
Add the garlic, chili powder, flour, cumin and oregano and cook, stirring, for 2 minutes. Add the white wine, if using, and the broth in a stream, whisking. Bring the mixture to boil and simmer for 10 minutes.
Meanwhile, use a fork to mash 1 cup of the beans. Add both the whole and mashed beans and the chilies to the chili and simmer for 10 minutes. Stir in the sour cream and cook until hot. Season with salt and pepper.
Ladle the chili into bowls and accompany at the table with scallions, cilantro, cheese and lime wedges.
Nutrition: 410 calories; 120 calories from fat (29 percent of total calories); 13 grams fat (4.5 grams saturated; 0 grams trans fats); 75 milligrams cholesterol; 41 grams carbohydrate; 9 grams fiber; 3 grams sugar; 29 grams protein; 430 milligrams sodium.