Thursday, March 28, 2019

Chicken and Spinach Rollatine

Chicken and Spinach Rollatine (8 SP each roll)

INGREDIENTS:

  • 4 thin chicken cutlets, 4 oz each
  • 1/2 cup whole wheat Italian seasoned breadcrumbs
  • 1/4 cup grated parmesan cheese, divided
  • 6 tablespoons egg whites or egg beaters
  • 5 oz frozen spinach, squeezed dry of any liquid
  • 6 tbsp part skim ricotta cheese
  • 6 oz part skim shredded mozzarella 
  • olive oil non-stick spray
  • 1 cup tomato sauce 
  • salt and pepper to taste

DIRECTIONS:

  1. Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

  1. Wash and dry cutlets, season with salt and pepper.

  2. Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.

  3. Combine 1.5 oz shredded mozzarella with remaining grated cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.

  4. Lay chicken cutlets down on a working surface and spread 1/4 of spinach-cheese mixture on each cutlet.

  5.  Loosely roll each one and keep seam side down.

  6. Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed).

  7. Repeat with the remaining chicken. When finished, lightly spray with olive oil. Bake 25 minutes.

  8. Remove from oven, top with sauce then cheese and 
  9. bake until cheese is melted and bubbling, about 3 more minutes.
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  11. TASTE NOTES
  12. I adapted this recipe to provide for a reasonable portion size. I could have decreased the mozzarella, but decided the extra points were worth it. This was a delicious dish that goes equally well with a side of pasta or a side of sauteed broccoli rabe or escarole. One roll is a perfect serving and the only thing that could make it better would be to use homemade tomato sauce.

Monday, February 11, 2019

Stuffing Crusted Turkey Sheet Pan Supper



Love the tastes and smells of Thanksgiving? Have 20 minutes to prepare a week night supper? Then this is the recipe for you.

Makes 4 servings (10 SP per serving)

Ingredients

1 box Stove Top stuffing mix
1 tbs I Can't Believe It's Not Butter Light
3 tbs low sugar raspberry jam or preserves
2 tbs Dijon mustard
4 turkey cutlets (1 lb total; 1/4 lb each cutlet)

Directions

Preheat the oven to 425 degrees. Line a baking sheet with foil. Spray foil with nonstick spray.

In a large bowl, combine the stuffing mix and butter. Boil 1 2/3 cups of water, pour it over the stuffing mix, and stir lightly to combine. Let sit for 5 minutes.

In a small bowl, combine jam and mustard.

Place the 4 cutlets on the prepared baking sheet. Spread each piece with 1/4 of the jam mixture. Mound 1/4 of the stuffing on each cutlet. Spray top of each with nonstick spray.

Bake for 17 minutes.

Serve with roasted brussells sprouts and carrots for a filling dinner.
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TASTE NOTES

Every time I make this, I marvel at how something so simple can taste so good! I adapted this recipe from Marlene Koch's Eat What You Love:  Quick and Easy, my favorite healthy-eating cookbook.


Monday, January 14, 2019

(The Best Ever) Chicken and Dumplings



Could there be a more perfect comfort food, particularly for these cold weather days, than chicken and dumplings? It's not something I make often since I try to limit carbs and fats. If I do make it, I tend to use a lightened recipe. This time, though, I was looking for the "full Monty" and this recipe, with some slight modifications, delivered.

 I had bought the November issue of Martha Stewart Living magazine and tore this recipe out. I will say I was surprised that it was a poorly written recipe, missing steps and without the usual fine detail of a Martha Stewart recipe. A staff member's name was on it. Below is my version, edited a bit for clarity, but without much change to the ingredients. (OK, I used just a tad less fat and added the parsnips.) I recommend reading through the recipe first so you can do all the chopping at once.

INGREDIENTS

2 1/2 - 3 lbs bone in, chicken thighs
4 cups water
2 tsp Kosher salt

For the broth:
3 tbs butter
1 medium diced onion
3 large carrots, peeled and diced
1 celery stalk, diced
2 parsnips, peeled and diced
8 oz red potatoes, peeled and cut into 1/2 inch dice
1 1/4 tsp dried thyme
1/4 cup flour
1 cup frozen sweet peas
3 tbs chopped parsley
salt and pepper to taste


For the dumplings:
1 2/3 cups flour
1 1/2 tsp salt
1/2 tsp pepper
3 tbs chopped parsley
2 tsp baking powder
4 tbs cold butter
3/4 cup milk


MAKE THE BROTH AND COOK THE CHICKEN

Combine the chicken thighs, the water, and the Kosher salt in a large Dutch oven. Bring to a boil then reduce heat to medium low and simmer, partially covered, until chicken is cooked--20-30 minutes. Transfer chicken to a plate, let cool, then discard skin and bones and shred the meat into bite-sized pieces. Strain the broth. You should have 4 cups; if not, add more water.

MAKE THE ROUX

Melt 4 tbs of butter in the Dutch oven over medium high heat. Add the onion, carrots, celery, parsnips, potatoes, and thyme. Cook, stirring, until onion is translucent, 5-6 minutes. Sprinkle with the 1/4 cup of flour and cook about 1 minutes, stirring constantly. Gradually stir in the reserved 4 cups of strained broth. Bring to a boil, then reduce heat to medium and simmer until veggies are tender, about 10 minutes. Stir in chicken, peas, parsley, and season with salt and pepper.

MAKE THE DUMPLINGS

While the veggies simmer, whisk together the flour, salt, pepper, baking powder, and parsley. Cut in 4 tbs cold butter. Stir in the milk until the dough holds together. Drop 8 heaping spoonsful of dough on top of the chicken and veggies mixture. Cover and simmer until dumplings are cooked through, 12-15 minutes.
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TASTE NOTES

It's a good thing there's a bit of prep involved in this dish, or I'd be making it much more often. At 15-18 Smart Points a srving (that's Weight Watcher talk), it's very close to my daily allocation. But, oh, my, was it ever worth it! The carrots and parsnips rendered a sweet, flavorful broth. The dumpling was swoon worthy. Somewhere between a stew and a soup, this chicken and dumplings is love in a bowl. The entire dish was like being wrapped in a big, fluffy blanket. It was well worth the bit of effort.





Wednesday, January 9, 2019

Broccoli and Cauliflower Cakes



On a recent episode of The Kitchen, actor Teri Hatcher shared her recipe for broccoli-cauliflower cakes. They sounded good, so I decided to make them as a side dish with center cut pork chops.

Ingredients - Makes 12 small (2") cakes

1 cup grated broccoli florets
1 cup grated cauliflower florets
1/4 cup grated cheese
1/2 cup seasoned breadcrumbs
2 eggs, beaten
salt and pepper to taste
OPTIONAL:  2 tbs capers

Directions

Preheat the oven to 350 degrees.

Spray a baking sheet with nonstick spray.

Use a box grater or a food processor (I used the latter), to grate the broccoli and the cauliflower, making sure to get 1 cup of each.

Beat the 2 eggs.

Combine the grated broccoli and cauliflower, grated cheese, breadcrumbs, beaten eggs, and salt and pepper with your hands until it is moist.

Divide the mixture into 12 parts and shape 12 patties, about 2 inches across each.

Place the cakes on the cookie sheet. Bake 15 minutes, turn, and bake 15 minutes more on the other side.

Serve as a side dish. I combined several tablespoons of light sour cream with sirracha sauce and put a dab on each cake.

1 SP per cake.

TASTE NOTES

I liked the texture and taste of these cakes. The inside was reminiscent of the inside of a potato pancake. The outside achieved a small degree of crispness (I'll try these in the air fryer next time). I enjoyed 3 with my pork chop for a satisfying meal.