Quick & Healthy Recipes!
Poached Pears in Honey, Ginger, And Cinnamon Syrup
Moscato is not well-known in this country, but this sweet, fizzy wine is very often served at the end of Italian meals, along with dessert or just some cheese and fruit. Here, I use it to poach beautiful whole pears; the cinnamon poaching liquid is then reduced to a syrup.
1 1/2 cups sugar
1 (750 ml) bottle Moscato wine (or other sweet dessert wine)
2 cinnamon sticks
2 Tbsp honey
1 piece fresh ginger (3/4-inch), peeled and finely chopped
1 vanilla bean, split lengthwise
6 small, firm, ripe Anjou or Bosc pears, peeled and cored Vanilla ice cream or gelato
1. In a saucepan large enough to hold all the pears, combine sugar with 1 1/2 cups water. Bring to a boil and stir to dissolve sugar. Add wine, cinnamon sticks, honey, and ginger. Scrape in the seeds from the vanilla bean and add the bean to the saucepan. Bring the mixture to a simmer, stirring occasionally, until honey has melted.
2. Add pears and simmer over medium-low heat for 15 to 20 minutes, turning occasionally, until pears are tender when pierced with a small knife. Remove pears from the liquid and allow to cool. Continue to simmer the liquid until it thickens and is reduced by half, 15 to 20 minutes. Cool to room temperature. Discard cinnamon sticks and vanilla bean.
3. Place each pear on a small serving plate with a scoop of vanilla ice cream. Drizzle with poaching syrup. Serve immediately.
Makes 6 servings
Orecchiette with Broccoli Rabe & Chickpeas
- 4 ounces whole-wheat orecchiette, or chiocciole (about 1 1/2 cups)
- 1/2 bunch broccoli rabe, ends trimmed and cut into 2-inch pieces
- 3/4 cup vegetarian chicken-flavored broth, (see Note)
- 2 teaspoons all-purpose flour
- 1 tablespoon extra-virgin olive oil
- 4 large cloves garlic, minced
- 1/2 teaspoon minced fresh rosemary, or 1/8 teaspoon dried
- 1 8-ounce can chickpeas, drained and rinsed
- 2 teaspoons red-wine vinegar
- 1/8 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- Bring a large saucepan of water to a boil. Cook pasta for 6 minutes. Add broccoli rabe and continue cooking, stirring occasionally, until the pasta and broccoli rabe are just tender, about 3 minutes more. Drain. Rinse and dry the pot.
- Whisk broth and flour in a small bowl. Heat oil in the pot over medium-high heat. Add garlic and rosemary and cook, stirring, until fragrant, 30 seconds to 1 minute. Whisk in the broth mixture. Bring to a simmer, whisking constantly, until it thickens. Add chickpeas, vinegar, salt, pepper and the pasta mixture. Cook, stirring constantly, until heated through and coated with the sauce, about 2 minutes.
Per serving: 413 calories; 9 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 74 g carbohydrates; 22 g protein; 14 g fiber; 655 mg sodium; 448 mg potassium.
Nutrition Bonus: Vitamin C (240% daily value), Vitamin A (210% dv), Iron (25% dv), Calcium (20% dv).
3 1/2 Carbohydrate Serving
Exchanges: 4 starch, 1 1/2 vegetable, 1 very lean meat, 1 1/2 fat
2 servings, 2 cups each
Active Time: 20 minutes
Total Time: 30 minutes
Honeyed Crispy Almonds
- If you want, add cinnamon or other sweet spices. Or even a kick of cayenne pepper would go great with the sweet honey.
- After placing the nuts on the baking sheet, I like to salt the nuts just a bit more since I really like the salty sweet flavor.
- You can also use maple syrup in place of the honey. Use what you have on hand to make this as economical as possible.
- When dried, package these up in cellophane bags and tie with a ribbon. They make yummy gifts!
- 2 cups crispy nuts which are nuts that have been soaked in salt water and dehydrated (almonds, hazelnuts, walnuts, pecans or peanuts)
- 2 Tablespoons honey (or grade B maple syrup)
- 1 teaspoon vanilla extract
- 2 teaspoons oil (coconut or palm) or butter
- 1/4 cup Rapadura, palm, or coconut sugar,or other granulated traditional sweetener (I used palm sugar)
- 1 teaspoon sea salt
Place honey, vanilla and oil or butter into a saucepan until it starts to simmer slightly. Add nuts and stir to coat the nuts with the syrup mixture. Cook for about 5 minutes or until most of the syrup is soaked up. Remove from heat and add salt and granulated sweetener, fold into the nut mixture. Place the nuts on wax paper or a silpat liner on a stainless steel baking pan and let harden at room temperature, or place in a 150 degree oven to speed the process. When dry, break up the pieces and store in a covered container.
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Basic Chicken Sauté
- 4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed, tenders removed
- 1/4 cup all-purpose flour
- 1/2 teaspoon salt
- Freshly ground pepper, to taste
- 1 tablespoon extra-virgin olive oil, or canola oil
- Cover chicken with plastic wrap and pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Combine flour, salt and pepper in a shallow dish; dredge the chicken (discard any leftover flour).
- Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken until well browned and no longer pink in the center, 4 to 5 minutes per side. Serve.
- Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders
- will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”
Per serving: 182 calories; 5 g fat (1 g sat, 3 g mono); 66 mg cholesterol; 7 g carbohydrates; 27 g protein; 0 g fiber; 364 mg sodium; 298 mg potassium.
Nutrition Bonus: Selenium (28% daily value).
Exchanges: 4 very lean meat, 1 fat
Active Time: 20 minutes
Total Time: 20 minutes
Minted Squash Orzo
- 1 cup dried orzo pasta
- 1/4 cup garlic flavored olive oil, divided
- 1 large yellow squash, about 8 ounces, quartered lengthwise and sliced
- Kosher salt and freshly cracked black pepper
- 4 ounces feta cheese, crumbled
- 1/2 cup fresh mint leaves, chopped, plus more for garnish
Bring a large pot of heavily salted water to a boil over medium heat. Stir in the orzo and cook for 8 minutes; pasta will be slightly undercooked. Reserve 1/2 cup of the cooking water, then drain the orzo in a colander in the sink.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add the squash, season with salt and pepper, to taste, and cook, stirring occasionally, until beginning to brown and soften, about 4 minutes. Reduce the heat to medium-low, and add the cooked orzo and cooking water. Bring to a simmer and stir in 3/4 of the feta; season with salt and pepper. Cook until the water is absorbed, about 2 minutes. Remove from the heat and stir in the remaining 2 tablespoons oil and mint.
Transfer to a serving platter and sprinkle the remaining feta over the top and garnish with additional chopped mint.
Makes: 4 servings
Prep time: 20 minutes
Cook time: 14 minutes
4 5-inch corn tortillas
3 tablespoons canola oil
1 teaspoon ground cumin
1/4 teaspoon salt
Nonstick cooking spray
1 cup chopped red onion
1 green bell pepper, chopped
1 red bell pepper, chopped
2 large mangoes, peeled and diced
2 15-ounce cans black beans, drained and rinsed
2 tablespoons lime juice
1/2 teaspoon Tabasco (or to taste)
1/4 cup cilantro, chopped
8 cups mixed baby greens
1. Preheat the oven to 375 degrees. Stack the tortillas and cut them into 1/4-inch-wide strips, then toss with 1 tablespoon of the canola oil, 1/2 teaspoon of the cumin and the salt. Mist a baking sheet with cooking spray; arrange the strips in a single layer and bake 10 minutes or until crisp and lightly browned. Remove from oven and let cool.
2. Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and remaining cumin; cook, stirring, 3 to 4 minutes or until vegetables begin to soften. Transfer to a large bowl; stir in remaining canola oil and the mangoes, black beans, lime juice, Tabasco, and cilantro.
3. Divide the greens among four plates and top with the bean mixture and tortilla crisps.
Nutrition facts per serving: 368 calories, 17g protein, 62g carbohydrate, 12g fat (0.9g saturated), 14g fiber
Salmon Fillet en Papillote with Julienne Vegetable
- 1/3 cup julienned fennel bulb
- 1/3 cup julienned leeks, white part only
- 1/3 cup julienned carrots
- 1/3 cup julienned snow peas
- 1 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 1/8 teaspoon whole coriander seed, ground fine
- 1 (8-ounce) salmon fillet, pin bones removed
- 1 orange cut into wedges with white, pithy membrane removed
- 1 tablespoon dry vermouth
Take a 15 by 36-inch piece of parchment paper and fold in 1/2 like a book. Draw a large 1/2 heart on paper with fold of paper being the center of the heart. Cut out heart and open. Lay fennel, leeks, carrots, and snow peas on parchment in center to 1 side of fold. Mix together salt, pepper, and ground coriander. Sprinkle vegetables with 1/2 of salt, pepper, and coriander. Lay salmon on top of vegetables and season with remaining salt, pepper and coriander. Top with the orange wedges and sprinkle with vermouth. Fold other side of heart over fish and starting at top of heart shape, fold up both edges of parchment, overlapping folds as you move along. Once you reach the end tip, twist several times to secure tightly. Place on microwave safe plate and cook for 4 minutes, on high in microwave, or until fish reaches 131 degrees. Open parchment carefully and serve for a complete meal.
Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 3 tablespoons tomato paste
- 1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
- 1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
- 2 teaspoons chopped oregano leaves
- 1 sprig fresh rosemary
- 1/4 cup torn fresh basil leaves
- Cooking spray
- 1 pound ground turkey meat
- 1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
- 1/4 cup grated Parmesan, plus more for serving
- 1/2 cup finely grated carrot
- 1/2 cup finely chopped onion
- 2 large cloves garlic, minced
- 2 tablespoons minced fresh parsley leaves, plus more for garnish
- 2 teaspoons minced fresh thyme leaves
- 1 egg, lightly beaten
- 1/2 teaspoon salt
- Freshly ground black pepper
- 1 box (16 ounces) whole-wheat spaghetti
Fill a large stockpot with water and bring to a boil for pasta.
In a 4-quart saucepan heat the oil over medium heat. Saute the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. Season with salt and pepper, to taste. While sauce is cooking, make meatballs.
Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.
Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. While the meatballs are cooking, cook the whole-wheat spaghetti according to package directions.
Drain the pasta and return it to the pot. Add the sauce and meatballs, toss and heat through over medium heat. Divide evenly among 4 pasta bowls and garnish with parsley and 1 tablespoon grated Parmesan.
Yield: 6 servings (1 serving equals about 1 1/3 cups pasta and sauce, plus 2 meatballs
- 1 small seedless watermelon
- 4 cherry tomatoes
- 4 tablespoons balsamic vinegar
- 1 tablespoon extra-virgin olive oil
- 8 tiny baby basil leaves
8 bamboo skewers
Cut top and bottom off the watermelon to level it. Sit it upright and cut away the rind. Cut into 1-inch cubes, reserve.
Bring a small pot of water to boil. Have a small bowl of ice water on the side. Carefully drop the cherry tomatoes into the water. Allow to cook for 10 seconds. Put in the ice water. Carefully peel away the skin and cut into halves (note: the tomatoes do not have to be peeled.)
Whisk together the vinegar and oil.
Place a tomato half on top of each watermelon cube with the flat side facing up. Poke a bamboo skewer through the top all the way down to secure the 2 items. Line up the skewers on a serving tray.
Drizzle the vinaigrette over the skewered tomato and watermelon. Sprinkle with salt and place a micro basil leaf on top. Serve.
This recipe was provided by professional chefs and has been scaled down from a bulk recipe provided by a restaurant. The Food Network Kitchens chefs have not tested this recipe, in the proportions indicated, and therefore, we cannot make any representation as to the results.
Peanut Noodles with Shredded Chicken & Vegetables
- 1 pound boneless, skinless chicken breasts
- 1/2 cup smooth natural peanut butter
- 2 tablespoons reduced-sodium soy sauce
- 2 teaspoons minced garlic
- 1 1/2 teaspoons chile-garlic sauce, or to taste (see Ingredient note)
- 1 teaspoon minced fresh ginger
- 8 ounces whole-wheat spaghetti
- 1 12-ounce bag fresh vegetable medley, such as carrots, broccoli, snow peas
- Put a large pot of water on to boil for cooking pasta.
- Meanwhile, place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board. When cool enough to handle, shred into bite-size strips.
- Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and ginger in a large bowl.
- Cook pasta in the boiling water until not quite tender, about 1 minute less than specified in the package directions. Add vegetables and cook until the pasta and vegetables are just tender, 1 minute more. Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and vegetables with cool water to refresh. Stir the reserved cooking liquid into the peanut sauce; add the pasta, vegetables and chicken; toss well to coat. Serve warm or chilled.
6 servings, 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
Steak Salad-Stuffed Pockets
- 1/4 cup lemon juice
- 3 tablespoons extra-virgin olive oil
- 2 teaspoons Dijon mustard
- 1/4 teaspoon salt, or to taste
- Freshly ground pepper, to taste
- 1 pound top round steak, 1 1/2 inches thick, trimmed
- 4 cups romaine lettuce, chopped
- 1 medium cucumber, diced
- 1 large tomato, diced
- 8 4-inch whole-wheat pitas, or four 8-inch pitas, split open (see Tip)
- Position rack in upper third of oven; preheat broiler.
- Whisk lemon juice, oil, mustard, salt and pepper in a large bowl. Place steak in a shallow dish and pour half the dressing over it. Let marinate at room temperature, turning once, for 10 minutes.
- Meanwhile, prepare the salad by adding lettuce, cucumber and tomato to the remaining dressing in the bowl; toss to coat.
- Transfer the meat to a broiling pan. Broil for 5 minutes on each side for medium-rare, or until it reaches desired doneness. Transfer to a cutting board, let rest for 3 minutes, then slice thinly against the grain. Mix the meat with the salad and fill each pita. Serve immediately.
Active Time: 20 minutes
Total Time: 30 minutes
Citrus Berry Smoothie
- 1 1/4 cups fresh berries
- 3/4 cup low-fat plain yogurt
- 1/2 cup orange juice
- 2 tablespoons nonfat dry milk
- 1 tablespoon toasted wheat germ
- 1 tablespoon honey
- 1/2 teaspoon vanilla extract
- Place berries, yogurt, orange juice, dry milk, wheat germ, honey and vanilla in a blender and blend until smooth.
Per serving: 432 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 77 g carbohydrates; 20 g protein; 7 g fiber; 250 mg sodium; 617 mg potassium.
Nutrition Bonus: Vitamin C (175% daily value), Calcium (63% dv), Potassium (18% dv), Magnesium (16% dv).
4 1/2 Carbohydrate Serving
Exchanges: 3 fruit, 2 low-fat milk
- 3/4 cup low-fat cottage cheese, or low-fat plain yogurt
- 1 cup pineapple chunks, papaya chunks or cling peaches
- 2 teaspoons toasted wheat germ
- Place cottage cheese (or yogurt) in a small bowl. Top with fruit and sprinkle with wheat germ.
Per serving (with cottage cheese, pineapple): 248 calories; 2 g fat (1 g sat, 1 g mono); 7 mg cholesterol; 35 g carbohydrates; 23 g protein; 3 g fiber; 24 mg sodium; 414 mg potassium.
Nutrition Bonus: Vitamin C (30% daily value), Selenium (20% dv), Calcium (15% dv).
2 Carbohydrate Serving
Exchanges: 2 fruit, 3 very lean meat
Nutrition Note: Per serving (with yogurt, papaya): 185 calories; 3 g fat (2 g sat, 0 g mono); 15 mg cholesterol; 28 g carbohydrate; 10 g protein; 3 g fiber; 132 mg sodium; 404 mg potassium. Nutrition bonus: Vitamin C (150% daily value), Vitamin A (40% dv), Calcium (35%)
Iced tea offers as much antioxidant power as hot teas, so drink up! Use the power of the sun to brew a clear, flavorful tea. For even more flavor, try one of the variations with mint, ginger, or berry.
Prep: 10 minutes
Stand: 2 hours
Makes: 8 servings
4 to 6 tablespoons loose tea or 4 to 6 tea bags
1 1/2 quarts cold water
Lemon wedges (optional)
1. Place loose tea into a tea ball or 100-percent cotton cheesecloth, tying with a string. (Do not use decaffeinated, green, or herbal teas.) Put into a 2-quart clear glass container. Add cold water. Cover and let stand in sunlight or at room temperature for 2 to 3 hours. (Keep the container away from combustible materials. Sunlight coming through glass and liquid can concentrate a beam of light that may start a fire.)
2. Remove tea ball or bags. Serve over ice or refrigerate immediately. If desired, serve with lemon wedges. Store in the refrigerator and use within 24 hours.
Nutrition Information per serving: 0 calories, 0g protein, 9g carbohydrate, 0g fat (0g saturated), 0g fiber
Hint of Mint Tea: Add 3/4 to 1 teaspoon snipped fresh mint to the loose tea or 4 to 6 crushed large mint leaves with the tea bags. Brew as directed. Remove mint before serving. If desired, garnish with fresh mint.
Ginger Tea: Add a 2- to 3-inch piece of fresh ginger, thinly sliced, with the loose tea or tea bags. Brew tea as directed. Strain before serving. If desired, garnish each serving with a ginger-flavored candy stick.
Very Berry Tea: Brew tea as directed. In a covered blender container blend 1 to 1 1/2 cups fresh or frozen strawberries or raspberries until smooth. If desired, strain raspberry puree to remove seeds. Stir berry mixture into brewed tea. If desired, garnish with fresh berries.