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