Weekly recipes for February 15, 2012
Chicken and Rice Jambalaya
Start to finish: 30 minutes. Servings: 4.
4 large boneless, skinless chicken thighs, cut into 2-inch chunks (about 15 ounces)
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Salt and ground black pepper
1/2 tablespoon olive oil
3 ounces chicken and turkey andouille sausage (such as Applegate Farms), cut in to 1-inch slices
1 teaspoon adobo powder
1/4 teaspoon chipotle chili powder
1 1/2 cups chopped yellow onions
1 cup chopped red bell pepper
2 cloves garlic, minced
2/3 cup reduced-sodium chicken broth
Two 8-ounce packages Miracle Rice, rinsed
1/2 cup canned black beans, drained
Season the chicken with salt and pepper.
In a large nonstick sauté pan over medium-high, heat the oil. Once the oil has started to smoke, add the chicken. Brown the chicken for 2 to 3 minutes, turning the pieces once. Remove the chicken from pan and add the sausage, browning it for about 1 minute, turning the pieces once.
Add the adobo and chili powder and cook for 30 seconds. Add the onions, then reduce heat to medium-low and caramelize them slowly until soft and browned, about 6 to 8 minutes. Add the peppers and garlic and cook until soft, about another 2 minutes.
Add the browned chicken, broth, Miracle Rice and black beans. Bring to a simmer. Simmer, uncovered, over medium to low heat for about 5 minutes, or until the chicken is cooked through and the sauce is slightly thickened. Season with salt and pepper and divide between 4 serving bowls.
Nutrition information per serving (values are rounded to the nearest whole number): 233 calories; 8 grams fat (30 percent calories from fat) (2 grams saturated); 103 milligrams cholesterol; 13 grams carbohydrate; 28 grams protein; 4 grams fiber; 862 milligrams sodium.
Aunt Helen Rose's Chicken Gumbo
Vegetable oil spray
3/4 pound skinless chicken breast with bones, cut into several pieces
1/4 pound okra, thinly sliced (about 1 cup)
1 cup frozen chopped/diced onion
1 cup frozen/diced green bell pepper
1 celery stalk, sliced (1/2 cup)
1 teaspoon minced garlic
1 tablespoon canola oil
1 tablespoons flour
2 1/2 cups water
1/4 teaspoon cayenne pepper
1 cup canned diced tomatoes, drained
1/2 cup frozen lima beans
4 large cooked shelled shrimp (1/4 pound)
Heat a large nonstick sauce pan over medium-high heat and spray with vegetable spray. Brown chicken on all sides, about 2 to 3 minutes. Remove chicken and set aside. Add okra, onion, bell pepper, celery and garlic to the pan. Saute 3 minutes. Remove vegetables and set aside. Add oil, then flour. Blend well and cook slowly until flour is a rich brown color. Add water, little by little, stirring to remove any lumps. Bring to a simmer. Add cayenne and tomatoes and return vegetables to the pan. Mix well and add lima beans and chicken. Cover and simmer 8 to 10 minutes. A meat thermometer should read 165 degrees. Add shrimp, cover and remove from heat to warm shrimp while you make the rice. Add salt and pepper to taste to the gumbo, then spoon rice into large soup bowls and serve gumbo on top. Serve Worcestershire and hot pepper sauce at the table. Makes 2 servings.
Per serving: 454 calories (26 percent from fat), 13.2 grams fat (1.8 g saturated, 6.5 g monounsaturated), 167 milligrams cholesterol, 46.2 grams protein, 39.4 grams carbohydrates, 8.6 grams fiber, 479 mg sodium.
Cream Caramelized Onion Pasta
Start to finish: 6 to 8 hours. Servings: 8
3 pounds yellow onions, thinly sliced
2 tablespoons olive oil
1 pound fettuccine pasta
8 ounce container créme fraiche
5 ounce container arugula
1 cup thinly sliced sun-dried tomatoes
In a large slow cooker, combine the onions and olive oil. Stir well to coat, then cover and cook on high for 6 to 8 hours, or until well browned and caramelized. When the onions are done, bring a large saucepan of salted water to a boil. Add the pasta and cook according to package directions. Drain, then return to the pot. Add the onions, creme fraiche, arugula and sun-dried tomatoes. Stir over medium heat until the arugula just begins to wilt, about 2 minutes. Season with salt and pepper.