Heart-Smart_Recipes_2016_

Heart-Smart Recipes 15

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INDIAN-STYLE
BEEF FAJITAS
Rosemary Roasted Chicken with
Tangerine-Walnut Bulgur Pilaf
SERVINGS 6 (4 oz. chicken +^2 ⁄ 3 cup pilaf each)
PREP 20 minutes ROAST 1 hour 15 minutes
STAND 10 minutes
4 cloves garlic, minced
1 Tbsp. snipped fresh rosemary

(^1) ⁄ 2 tsp. black pepper
(^1) ⁄ 4 tsp. salt
1 3^1 ⁄ 2 - to 4-lb. whole broiler chicken
1 recipe Tangerine-Walnut Bulgur Pilaf

1. Preheat oven to 375°F. In a bowl stir together
   the fi rst four ingredients (through salt). Rinse
   chicken body cavity; pat dry with paper towels.
   Use your fi ngers to gently loosen the skin from
   breast meat, starting at body cavity and working
   along each side of breast toward the neck. Use
   your fi ngers to loosen skin from top of each
   drumstick and thigh. Rub the garlic mixture under
   the skin over breast, drumstick, and thigh meat.
   Pull skin back over garlic mixture and meat.


2. Skewer neck skin of chicken to back; tie legs to
   tail. Twist wing tips under back. Place chicken,
   breast side up, on a rack in a shallow roasting pan.
   If desired, insert a meat thermometer into center
   of an inside thigh muscle. (Thermometer should
   not touch bone.)


3. Roast, uncovered, 45 minutes. Cut the string
   that ties legs together. Roast 30 to 45 minutes
   more or until chicken is done (at least 170°F in the
   thigh). Remove chicken from oven. Cover; let
   stand 10 minutes before carving.


4. Remove skin from chicken before serving.
   Serve with Tangerine-Walnut Bulgur Pilaf.
   TANGERINE-WALNUT BULGUR PILAF Squeeze juice from
   one tangerine; set juice aside. Peel, seed, and
   section two more tangerines; set sections aside.
   In a large skillet cook 4 cups coarsely chopped,
   trimmed fresh kale or Swiss chard and^1 ⁄ 2 cup
   chopped onion in 1 tablespoon hot oil over medium
   heat 5 minutes, stirring occasionally. Add 1 cup
   uncooked bulgur. Cook and stir 2 minutes more.
   Add 1^1 ⁄ 2 cups reduced-sodium chicken broth and

(^1) ⁄ 4 teaspoon salt; bring to boiling. Cover and
remove from heat. Let stand 15 to 20 minutes or
until bulgur is tender and liquid is absorbed. Fluf
with a fork. Just before serving, gently stir in
tangerine sections, tangerine juice, and^1 ⁄ 4 cup
chopped toasted walnuts.
PER SERVING: 341 CAL. | 10 G TOTAL FAT (2 G SAT. FAT)
89 MG CHOL. | 234 MG SODIUM | 31 G CARB. | 6 G FIBER
7 G SUGARS | 35 G PRO.
Indian-Style Beef Fajitas
SERVINGS 4 (1 fajita each)
START TO FINISH 30 minutes
2 medium oranges
12 oz. beef skirt or fl ank steak
(^3) ⁄ 4 tsp. ground cinnamon
(^3) ⁄ 4 tsp. ground cumin
(^1) ⁄ 2 tsp. ground cardamom
(^1) ⁄ 8 tsp. cayenne pepper
Dash ground cloves
2 medium red and/or green sweet peppers,
stemmed, seeded, and cut into strips
(^3) ⁄ 4 cup chopped red onion
2 cloves garlic, minced
4 light oval multigrain wraps, warmed
1 recipe Lime-Cilantro Yogurt Sauce

1. Remove^1 ⁄ 2 teaspoon zest from one orange.
   Peel and segment oranges; remove all white pith.


2. Trim fat from meat. Very thinly slice meat
   across the grain into bite-size strips. In a bowl
   combine the next fi ve ingredients (through
   cloves). Rub mixture onto meat.


3. Coat an extra-large nonstick skillet with
   nonstick cooking spray; heat over medium-high
   heat. Add peppers, onion, and garlic; stir-fry until
   just tender. Remove from skillet.


4. Coat skillet with cooking spray. Add beef;
   stir-fry until beef is desired doneness. Return
   vegetables to skillet. Stir in zest and segments.


5. Serve wraps with steak mixture and Lime-
   Cilantro Yogurt Sauce.
   LIME-CILANTRO YOGURT SAUCE In a bowl stir together

(^1) ⁄ 2 cup plain fat-free Greek yogurt, (^1) ⁄ 4 cup snipped
fresh cilantro, 1 teaspoon lime zest, and dash salt.
PER SERVING: 314 CAL. | 10 G TOTAL FAT (3 G SAT. FAT)
51 MG CHOL. | 437 MG SODIUM | 34 G CARB. | 13 G FIBER
12 G SUGARS | 31 G PRO.