Food Network Magazine - (03)March 2020

LOW-

CALORIE

DINNER

LOW-

CALORIE

DINNER

CHICKEN, POBLANO

AND CORN TORTILLA SOUP
ACTIVE: 30 min l TOTAL: 40 min l SERVES: 4

1 large onion, chopped
4 scallions, thinly sliced (white and green parts separated)
2 poblano chile peppers, chopped
1¼ cups frozen fire-roasted corn, thawed
3 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper
6 corn tortillas, torn
1 teaspoon ground coriander
6 cups low-sodium chicken broth
1 10-ounce can diced tomatoes with green chiles
1 pound skinless, boneless chicken breasts
¼ cup light sour cream

1. Combine the onion, scallion whites, poblanos, ¾ cup corn and
   the olive oil in a large pot over medium-high heat. Season with a
   big pinch each of salt and pepper and cook, stirring occasionally,
   until the vegetables are tender but not browned, 5 to 7 minutes.
   Add the tortillas and coriander and cook, stirring, until combined,
   about 1 minute. Add the chicken broth and tomatoes and bring to
   a boil. Season the chicken with salt and add to the pot. Reduce the
   heat to medium and simmer until the chicken is cooked through,
   12 to 15 minutes. Remove the pot from the heat; remove the
   chicken to a plate.


2. Working in two batches, transfer the soup to a blender and
   carefully blend until very smooth (the liquid will be very hot).
   Clean out the pot and return the soup to the pot; season with salt.


3. Shred the chicken with your fingers. Thin the sour cream
   with 1 tablespoon water. Heat the remaining ½ cup corn in the
   microwave until just hot, about 30 seconds.


4. Divide the soup among bowls. Top with the sour cream,
   chicken, corn and scallion greens.

Per serving: Calories 480; Fat 20 g (Saturated 4 g); Cholesterol 88 mg;
Sodium 599 mg; Carbohydrate 40 g; Fiber 7 g; Sugars 9 g; Protein 38 g

CITRUS ARCTIC CHAR WITH FARRO

ACTIVE: 30 min l TOTAL: 40 min l SERVES: 4

¾ cup farro

1 navel orange

1 blood orange

2 tablespoons extra-virgin olive oil,

plus more for the pan

1 small bulb fennel, thinly sliced,

plus chopped fronds for topping

4 skinless Arctic char fillets

(about 5 ounces each)

Kosher salt and freshly ground pepper

1 teaspoon fresh thyme, roughly chopped

2 cloves garlic, smashed

1. Preheat the oven to 400 ̊. Cook the farro as the label directs;
   set aside. Meanwhile, working with 1 orange at a time, cut off the
   peel and white pith with a paring knife. Working over a bowl, cut
   in between the membranes, letting the citrus and juices fall into
   the bowl.


2. Lightly coat a 9-by-13-inch baking dish with olive oil. Add the
   fennel slices, leaving 4 empty spots for the fish fillets. Add the
   fish curved-side up to the pan; season with salt and pepper and
   sprinkle with the thyme.


3. Heat the olive oil and garlic in a small nonstick skillet over
   medium heat. Cook, stirring, until the garlic sizzles and begins to
   brown, 2 to 3 minutes. Carefully pour the garlic and oil into the
   bowl with the citrus and stir well to combine; season with salt
   and pepper.


4. Spoon the citrus oil over the fish and fennel. Bake until the
   fish flakes when poked with a knife at the thickest part, 10 to
   14 minutes. Divide the farro among plates and top with the fish,
   fennel and citrus mixture. Top with fennel fronds.
   Per serving: Calories 450; Fat 20 g (Saturated 5 g); Cholesterol 50 mg;
   Sodium 394 mg; Carbohydrate 34 g; Fiber 5 g; Sugars 8 g; Protein 36 g

Farro

is packed with

protein—it has even

more than quinoa!

To save time, look

for precooked

microwavable

farro.

MARCH 2020 ●FOOD NETWORK MAGAZINE 53