Recipe of the Week - 02/28/11

Lemony Flounder with Roasted Zucchini

(www.familycircle.com)

Makes: 4 servings
Prep: 15 minutes
Cook: 14 minutes
Roast: at 450 degrees F for 20 minutes

Nutrition Facts:  Servings Per Recipe 4 servings, Calories188, Total Fat (g)2, Cholesterol (mg)54, Sodium (mg)311,  Carbohydrate (g)14, Fiber (g)3, Protein (g)24

Ingredients:
 
4 small zucchini (about 1-1/2 pounds), cut lengthwise into 1/4-inch-thick slices
Zest and juice of 1 lemon
4 tablespoons chopped fresh parsley
1-1/2 teaspoons dried oregano
1 medium-size onion, chopped
2 cloves garlic, chopped
1/2 cup white wine or water
1-1/3 cups low-sodium vegetable broth
2 fillets (about 1 pound) flounder cut in half
1 cup orzo, prepared according to package directions (optional)

1. Cover 2 large baking sheets with nonstick foil and place in oven. Heat oven to 450 degrees F.

2. Carefully spread zucchini slices in a single layer on prepared baking sheets. Drizzle with 2 tablespoons lemon juice and sprinkle with 1 tablespoon of the parsley and 1/2 teaspoon of the oregano. Roast at 450 degrees F for 20 minutes or until tender, flipping slices halfway through.

3. Heat a large nonstick skillet over medium heat. Add onion, remaining 3 tablespoons parsley and remaining 1 teaspoon oregano to skillet and spritz with nonstick cooking spray. Cover and cook for 5 minutes or until softened. Uncover and add lemon zest and garlic to skillet; cook 1 minute.

4. Pour wine or water, vegetable broth and remaining lemon juice (about 2 tablespoons) into skillet. Bring to a simmer over medium heat. Add fish to skillet and cook, covered, for 5 to 8 minutes, until opaque, carefully flipping halfway through.

5. Remove fish from skillet and pour some of the poaching liquid over orzo (if using). Serve orzo with fish and zucchini.

Recipe of the Week - 02/21/11

Shrimp Stir-fry
(www.familycircle.com)

Makes: 6 servings
Prep: 10 minutes
Cook: in slow-cooker for 1-3/4 hours on HIGH, 3-1/2 hours on LOW

Nutrition Facts:  Servings Per Recipe: 6 servings, Calories 277, Total Fat (g)3, Saturated Fat (g)1, Cholesterol (mg)115,  Sodium (mg)349,  Carbohydrate (g)42, Fiber (g)6, Protein (g)21

Ingredients:
 
1 pound carrots, peeled and cut diagonally into 1/2-inch slices
1 medium-size sweet red pepper, seeded and cut into 1/2-inch slices
3/4 cup low-sodium chicken broth
1/4 cup low-sodium teriyaki sauce
2 tablespoons cornstarch
1 tablespoon oyster sauce
2 teaspoons sugar
1 pound shrimp, peeled and deveined
8 ounces snow peas, trimmed
1 can (8 ounces) bamboo shoots
Sliced scallions (optional)
3 cups cooked brown rice

1. Place carrots and red pepper slices in a 5- to 6-quart slow cooker. In a small bowl, blend broth, teriyaki, cornstarch, oyster sauce and sugar. Pour into slow cooker and cook on HIGH for 13/4 hours or LOW for 31/2 hours.

2. Stir shrimp, snow peas and bamboo shoots (drained) into the slow cooker for the final 20 minutes of cook time. Sprinkle with scallions and serve with brown rice.

Recipe of the Week - 02/14/11

Easy Salmon and Bok Choy

(www.familycircle.com)

Makes: 4 servings
Prep: 10 minutes
Cook: in slow-cooker for 1 hour on HIGH or 2 hours on LOW

Nutrition Facts:  Servings Per Recipe:  4 servings, Calories312, Total Fat (g)12, Saturated Fat (g)2,  Cholesterol (mg)94, Sodium (mg)515,  Carbohydrate (g)14, Fiber (g)3,  Protein (g)38

Ingredients:

1-1/2 pounds salmon, patted dry
3 tablespoons finely chopped fresh ginger
2 cloves garlic, minced
1/2 cup low-sodium chicken broth
3 tablespoons rice vinegar
2 tablespoons sugar
2 tablespoons low-sodium soy sauce
1 medium-size head bok choy, trimmed and cut into 1-inch pieces, stems and leaves separated (4 cups each)
1 teaspoon hoisin sauce
1/4 cup thinly sliced scallions

1. Coat a 5- to 6-quart slow-cooker bowl with nonstick cooking spray and arrange salmon in it, tucking the thin end of fillets underneath. Sprinkle ginger and garlic over salmon.

2. In a medium-size saucepan, bring broth, vinegar, sugar and soy sauce to a boil over high heat. Pour liquid around salmon, not over, and cook on HIGH for 1 hour or LOW for 2 hours.

3. Stir the bok choy stems into slow cooker for last 30 minutes of cooking time on HIGH or the last hour of cooking time on LOW. Add leaves to the slow cooker for final 10 minutes of cooking time on HIGH or final 30 minutes of cooking time on LOW.

4. Carefully remove salmon from slow cooker with a wide spatula; set aside and keep warm. Stir hoisin into liquid. Sprinkle salmon with scallions and serve with bok choy and liquid.

Note: While this dish can be cooked on HIGH, the color will be more vibrant and the flavor more delicate if cooked on LOW.

Recipe of the Week - 02/07/11

Chicken and Corn Chili
(www.familycircle.com)

Makes: 6 servings
Prep: 10 minutes
Cook: Slow-cook for 4 hours on HIGH, 6 hours on LOW

Nutrition Facts:  Servings Per Recipe:   6 servings
Amount Per Serving:  Calories 287, Total Fat (g) 3, Saturated Fat (g) 1, Cholesterol (mg) 45, Sodium (mg) 736, Carbohydrate (g) 38, Fiber (g) 9, Protein (g) 27

Ingredients:

1 large onion, chopped
1 pound boneless, skinless chicken breasts
2 cups low-sodium chicken broth
1 green pepper, seeded and chopped
1 jalapeno chile, seeded and chopped
1-3/4 teaspoons ground cumin
1/2 teaspoon cayenne pepper
3/4 teaspoon salt
1 can (14.5 ounces) diced tomatoes with jalapenos, drained
1-1/2 cups frozen corn, thawed
2 cans (15 ounces each) cannellini beans, drained and rinsed
2 tablespoons stone-ground cornmeal
Shredded Monterey Jack cheese

Directions:

1. In a 5- to 6-quart slow cooker, combine onion, chicken, low-sodium broth, green pepper, jalapeno, 1-1/2 teaspoons of the cumin, 1/4 teaspoon of the cayenne and 1/4 teaspoon of the salt. Cover and cook on HIGH for 4 hours or LOW for 6 hours.

2. Remove the chicken to a cutting board and allow to cool slightly. Shred the chicken and return it to the slow cooker with remaining 1/4 teaspoon each of the cumin and cayenne, and the tomatoes, corn and beans. Gently mash some of the beans against the side of the bowl to thicken the chili. Stir in the cornmeal and the remaining 1/2 teaspoon salt. Let sit a few minutes to soften the cornmeal. Serve sprinkled with a little of the Monterey Jack cheese.