Heart-Smart_Recipes_2016_

Heart-Smart Recipes 95

30-MINUTE SKILLETS
Continued from page 53.

Lemon-Thyme Roasted
Chicken with Potatoes
SERVINGS 4 (1 chicken breast half +
about^3 ⁄ 4 cup potatoes each)
START TO FINISH 30 minutes
4 tsp. canola oil or olive oil
1 tsp. dried thyme, crushed

(^1) ⁄ 2 tsp. kosher salt or (^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
1 lb. tiny new red or white potatoes,
halved
4 skinless, boneless chicken breast
halves (1 to 1^1 ⁄ 4 lb. total)
2 cloves garlic, minced
1 lemon, thinly sliced

1. In an extra-large skillet heat
   2 teaspoons of the oil over medium
   heat. Stir in^1 ⁄ 2 teaspoon of the dried
   thyme, the salt, and pepper. Add
   potatoes; toss gently to coat. Cook,
   covered, 12 minutes, stirring twice.


2. Push potatoes to side of skillet. Add
   remaining 2 teaspoons oil to other side
   of skillet. Add chicken alongside
   potatoes. Cook, uncovered, 5 minutes.


3. Turn chicken. Sprinkle with garlic and
   the remaining^1 ⁄ 2 teaspoon dried thyme;
   top with lemon slices. Cook, covered,
   7 to 10 minutes more or until chicken is
   done (165°F) and potatoes are tender. If
   desired, top with fresh thyme.

PER SERVING: 255 CAL. | 6 G TOTAL FAT
(1 G SAT. FAT) | 66 MG CHOL.
307 MG SODIUM | 21 G CARB. | 3 G FIBER
1 G SUGARS | 29 G PRO.

SALMON SUPERSTAR
Continued from page 83.

Planked Salmon
SERVINGS 8 (3^3 ⁄ 4 oz. salmon + 3 Tbsp.
pepper mixture each)
PREP 25 minutes MARINATE 1 hour
GRILL 28 minutes
1 2-lb. fresh or frozen salmon fillet
with skin
1 grill plank (15×6^1 ⁄ 2 inches), such
as alder or cedar

(^1) ⁄ 4 cup reduced-sodium soy sauce
(^1) ⁄ 4 cup balsamic vinegar
3 Tbsp. honey
1 Tbsp. grated fresh ginger
(^1) ⁄ 2 tsp. crushed red pepper
3 red, yellow, and/or orange
sweet peppers
3 Tbsp. thinly sliced fresh basil
2 Tbsp. chopped pited Kalamata
olives
2 tsp. olive oil
2 tsp. balsamic vinegar
(^1) ⁄ 4 tsp. salt
(^1) ⁄ 4 tsp. black pepper
(^1) ⁄ 4 cup thinly bias-sliced green onions

1. Thaw salmon, if frozen. Rinse salmon;
   pat dry with paper towels. Soak the grill
   plank in enough water to cover for at
   least 1 hour before grilling.


2. For marinade, in a bowl combine the
   next five ingredients (through crushed
   red pepper). Place salmon in a large
   resealable plastic bag set in a shallow
   dish. Pour marinade over salmon. Seal
   bag; turn to coat. Marinate in the
   refrigerator 1 hour, turning occasionally.
   Drain salmon, discarding marinade.


3. Grill sweet peppers, covered, over
   medium heat 10 to 12 minutes or until
   blistered and charred, turning
   occasionally. Wrap peppers in foil; let
   stand 15 minutes. Using a sharp knife,
   loosen edges of skins; gently pull of
   skins in strips and discard. Chop peppers
   into^1 ⁄ 2 -inch pieces.


4. While peppers are standing, grill
   plank, uncovered, over medium heat
   3 to 5 minutes or until plank begins to
   crackle and smoke. Place salmon, skin
   side down, on plank. Grill, covered, 18 to
   22 minutes or just until fish flakes.


5. In a bowl stir together sweet peppers
   and the next six ingredients (through
   black pepper). Top salmon with green
   onions and serve with pepper mixture.
   PER SERVING: 196 CAL. | 9 G TOTAL FAT
   (1 G SAT. FAT) | 62 MG CHOL.
   197 MG SODIUM | 5 G CARB. | 1 G FIBER
   3 G SUGARS | 23 G PRO.

COOK IT SLOW

Continued from page 93.

Chile-Coee Pot Roast

SERVINGS 6 (5 oz. cooked beef + 1 cup

vegetables each)

PREP 40 minutes SLOW COOK 8 to

9 hours (low) or 4 to 4^1 ⁄ 2 hours (high)

1 2- to 3-lb. boneless beef chuck

pot roast

1 Tbsp. instant espresso cofee

powder

2 tsp. ground chipotle chile pepper

(^1) ⁄ 8 tsp. salt
2 tsp. vegetable oil
2 large parsnips, peeled and sliced
(^1) ⁄ 2 inch thick
1 large red onion, cut into thick
wedges
3 Tbsp. tomato paste
2 Tbsp. balsamic vinegar
3 cloves garlic, minced
8 oz. Brussels sprouts, trimmed and
halved lengthwise, and/or
1 medium red sweet pepper,
seeded and cut into chunks
(^3) ⁄ 4 cup 50%-less-sodium beef broth
1 recipe Creamy Polenta (optional)

1. Trim fat from meat. In a bowl combine
   the next three ingredients (through salt).
   Sprinkle cofee mixture over meat; rub
   in with your fingers. Working in a
   well-ventilated area, in a large nonstick
   skillet cook meat in hot oil over medium-
   high heat until browned on all sides.
   Drain of fat.


2. In a 3^1 ⁄ 2 - or 4-quart slow cooker
   combine the next five ingredients
   (through garlic). Add meat and Brussels
   sprouts. Add broth. Cover and cook
   on low 8 to 9 hours or on high 4 to
   4 1 ⁄ 2 hours. Using a sloted spoon,
   transfer meat and vegetables to a
   serving plater. Cover and keep warm.


3. Transfer cooking liquid to a medium
   saucepan. Bring to boiling; reduce heat.
   Simmer, uncovered, 5 to 8 minutes or
   until reduced to about 1 cup. Slice meat.
   If desired, serve meat and vegetables
   over Creamy Polenta. Drizzle with the
   reduced cooking liquid.
   PER SERVING: 288 CAL. | 8 G TOTAL FAT
   (3 G SAT. FAT) | 98 MG CHOL.
   304 MG SODIUM | 16 G CARB. | 4 G FIBER
   6 G SUGARS | 36 G PRO.
   CREAMY POLENTA In a large saucepan
   bring 2 cups fat-free evaporated milk
   and one 14.5-ounce can reduced-sodium
   chicken broth just to boiling. Reduce
   heat to medium-low; slowly whisk in
   1 cup yellow polenta-style cornmeal.
   Cook 8 to 10 minutes or until mixture is
   thick, stirring frequently. Remove from
   heat. Stir in 3 tablespoons grated
   Parmesan cheese and 1 tablespoon
   unsalted buter. Season to taste with
   black pepper.