Tag Archives: Cooking Light

Black Bean – Taco Salad Lime Vinaigrette

Black Bean – Taco Salad Lime Vinaigrette

There are three words that describe this salad — fresh, healthy, and easy. Oh wait, four words – tasty. The night I made this salad it was unseasonably warm and wanted something light for dinner and I remembered this salad. The dressing is incredibly easy to make and it packs a wonderful citrus punch.

The only change I made to the recipe was I added a can of drained corn to the salad and omitted the green pepper.

One change I made the second time I made this salad was to add boiled shrimp instead of chicken. It was fantastic!

Black Bean-Taco Salad with Lime Vinaigrette

With chicken, cheddar cheese, and black beans, this Southwestern-influenced salad needs nothing on the side except some iced tea. Fresh lime gives it a citrusy counterpunch.

Vinaigrette:
1/4 cup chopped seeded tomato
1/4 cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon cider vinegar
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon black pepper
1 garlic clove, peeled

Salad:
8 cups thinly sliced iceberg lettuce
1 1/2 cups chopped ready-to-eat roasted skinned, boned chicken breast (about 2 breasts)
1 cup chopped tomato
1 cup chopped green bell pepper
1 cup finely diced red onion
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
1 (15-ounce) can black beans, rinsed and drained
4 cups fat-free baked tortilla chips (about 4 ounces)

To prepare vinaigrette, combine first 11 ingredients in a blender or food processor; process until smooth.

To prepare salad, combine lettuce and remaining ingredients except chips in a large bowl. Add vinaigrette; toss well to coat. Serve with chips.

Yield: 4 servings (serving size: about 2 cups salad and 1 cup chips)
CALORIES 402 (28% from fat); FAT 12.6g (sat 3.2g,mono 6.5g,poly 1.9g); IRON 3.6mg; CHOLESTEROL 35mg; CALCIUM 236mg; CARBOHYDRATE 51.6g; SODIUM 861mg; PROTEIN 24.5g; FIBER 8g
Cooking Light, JULY 2000

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Filed under Cheese, Chicken, Cilantro, Cooking Light, Corn, Dinner, Dressing, Entrees, Lettuce, Onions, Red Onions, Salad, Tomatoes, Veggies, Vinegar

Creamy Tomato-Balsamic Soup


Creamy Tomato-Balsamic Soup
Originally uploaded by jenianddean.

Second verse, same as the first…Since it’s getting cold again in South Carolina, I thought I would post a yummy soup recipe. Growing up my mom would fix tomato soup and grilled cheeses on cold winter nights. Now tomato soup and grilled cheeses are like a little slice of home (aka comfort food).  I love tomato soup, but I always wanted it to be a little chunky. So when I found this recipe I was really excited because of the fact I could puree some of the tomatoes and leave some chucky. Plus I have an affection for tomatoes and balsamic vinegar. I love the deep flavor of the roasted vegetables. I doubled the recipe and ended up freezing a couple of servings. I’m pretty sure I know what we will be having for dinner tonight.

The only change I made to the recipe is I didn’t drain the liquid off the tomatoes before roasting.

Creamy Tomato-Balsamic Soup

Cooking the vegetables at the high temperature of 500° caramelizes their natural sugars and deepens their flavor; the liquid poured over them ensures they won’t burn. Prepare the soup up to two days ahead; reheat over medium heat before serving.

1 cup less-sodium beef broth, divided
1 tablespoon brown sugar
3 tablespoons balsamic vinegar
1 tablespoon low-sodium soy sauce
1 cup coarsely chopped onion
5 garlic cloves
2 (28-ounce) cans whole tomatoes, drained
Cooking spray
3/4 cup half-and-half
Cracked black pepper (optional)

Preheat oven to 500°.

Combine 1/2 cup of broth, sugar, vinegar, and soy sauce in a small bowl. Place onion, garlic, and tomatoes in a 13 x 9-inch baking pan coated with cooking spray. Pour broth mixture over tomato mixture. Bake at 500° for 50 minutes or until vegetables are lightly browned.

Place tomato mixture in a blender. Add remaining 1/2 cup broth and half-and-half, and process until smooth. Strain mixture through a sieve into a bowl; discard solids. Garnish with cracked black pepper, if desired.

Yield: 4 servings (serving size: about 1/2 cup)
CALORIES 120 (35% from fat); FAT 4.7g (sat 3g,mono 1.5g,poly 0.1g); IRON 1.7mg; CHOLESTEROL 23mg; CALCIUM 120mg; CARBOHYDRATE 14.9g; SODIUM 452mg; PROTEIN 3.8g; FIBER 1.7g
Cooking Light, OCTOBER 2005

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Filed under Balsamic, Cooking Light, Entrees, Soup, Tomatoes

Corn and Fingerling Potato Chowder with Applewood-Smoked Bacon

Corn and Fingerling Potato Chowder with Applewood-Smoked Bacon
Originally uploaded by jenianddean.

Since it’s freezing today and Columbia, South Carolina actually had snow last week, I thought I would post a yummy soup recipe. Toward the end of the summer I bought 30 ears of corns. I know it sounds crazy, but I cooked the corn, cut it off the cob, and froze it so we could have summer corn all through the winter. This recipe was perfect for the frozen corn. When you puree the soup it really makes the soup super thick and yummy. I love this soup because its flavor is out of this world, it’s low in fat and calories, and you get bacon!

I ended up doubling the recipe and freezing several servings. I thawed it over night in the refrigerator and it reheated wonderfully.

Corn and Fingerling Potato Chowder with Applewood-Smoked Bacon

As the name implies, fingerling potatoes have a narrow shape, similar to a finger. These baby white potatoes contain less starch than russet potatoes; waxy small red potatoes make a good stand-in.

2 slices applewood-smoked bacon
1 3/4 cups diced onion
3 1/2 cups fresh corn kernels (about 7 ears)
1 teaspoon chopped fresh thyme
2 garlic cloves, minced
2 cups fat-free, less-sodium chicken broth
1/2 cup 2% reduced-fat milk
1/2 cup half-and-half
8 ounces (1/4-inch-thick) rounds fingerling potato slices
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Thyme sprigs (optional)

Cook bacon in a large Dutch oven over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; cook 8 minutes or until tender, stirring occasionally. Add corn, chopped thyme, and garlic to pan; cook 30 seconds, stirring constantly. Stir in broth, milk, half-and-half, and potatoes; bring to a simmer. Cover and cook 10 minutes or until potatoes are tender, stirring occasionally.

Transfer 2 cups potato mixture to a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; return pureed mixture to pan. Stir in salt and black pepper; sprinkle with crumbled bacon. Garnish with thyme sprigs, if desired.

Yield: 5 servings (serving size: about 1 cup)
CALORIES 186 (27% from fat); FAT 5.5g (sat 2.7g,mono 1.2g,poly 0.4g); IRON 1.1mg; CHOLESTEROL 18mg; CALCIUM 84mg; CARBOHYDRATE 27.8g; SODIUM 398mg; PROTEIN 7.6g; FIBER 3.4g
Cooking Light, AUGUST 2007

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Filed under Bacon, Cooking Light, Corn, Entrees, Onions, Potato, Soup, Thyme

French-Style Shrimp Salad

French-Style Shrimp Salad
Originally uploaded by jenianddean.

The day I made this salad I had been thinking about a shrimp salad all day. I decided to start looking through some old  Cooking Light magazines and this was the recipe that I came up with. And boy oh boy did I make the right choice – it was fantastic. The salad dressing is very refreshing and garlic-y. I did leave out the olives because I’m not really a fan of olives. I also substituted asparagus for the haricots verts because I had asparagus left over from the night before.

This recipe makes a HUGE salad! It would be great for a brunch, lunch, or dinner…yummy anytime!

French-Style Shrimp Salad

Assemble this salad in individual servings, or arrange it on a platter and serve family style. Niçoise olives are a small purplish-black variety; you can substitute kalamata. Serve with crusty French bread. This dish is a twist on the classic salade niçoise with tuna.

Vinaigrette:
6 garlic cloves, halved
2/3 cup fat-free, less-sodium chicken broth
1/4 cup chopped fresh basil
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
2 tablespoons tarragon vinegar
2 tablespoons extravirgin olive oil
2 teaspoons Dijon mustard
1/2 teaspoon freshly ground black pepper

Salad:
2 pounds peeled and deveined large shrimp
12 small red potatoes (about 3/4 pound)
1/2 pound haricots verts
Cooking spray
5 cups gourmet salad greens
4 cups torn romaine lettuce
1 cup (1/4-inch-thick) slices red bell pepper (about 1 medium)
3 medium tomatoes, each cut into 6 wedges
1 (14-ounce) can quartered artichoke hearts, drained
3 hard-cooked large eggs, each sliced into quarters
1/2 cup niçoise olives
2 tablespoons capers

To prepare vinaigrette, drop garlic through food chute with food processor on; process until minced. Add broth and next 7 ingredients (through black pepper); process until well blended.

To prepare salad, combine 2 tablespoons vinaigrette and shrimp in a large zip-top plastic bag; seal. Marinate in refrigerator for 20 minutes, turning bag occasionally to coat shrimp. Place potatoes in a large saucepan; cover with water. Bring to a boil; cook 8 minutes. Add haricots verts to pan; cook 2 additional minutes or until haricots verts are crisp-tender and potatoes are tender. Drain and rinse with cold water; drain. Cut potatoes into 1/4-inch-thick slices. Set aside.

Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Remove the shrimp from bag, and discard marinade. Add shrimp to pan. Cook 3 minutes on each side or until the shrimp are done.

Combine potatoes, haricots verts, greens, lettuce, bell pepper, tomatoes, and artichokes in a large bowl. Add remaining vinaigrette, tossing gently to coat. Place lettuce mixture on a serving platter. Arrange shrimp and eggs over lettuce mixture; sprinkle with olives and capers. Serve immediately.

Yield: 6 servings (serving size: about 2 1/2 cups salad mixture, 5 ounces shrimp, 2 pieces egg, 4 teaspoons olives, and 1 teaspoon capers)
CALORIES 366 (30% from fat); FAT 12g (sat 2.2g,mono 6g,poly 2.2g); IRON 6.7mg; CHOLESTEROL 336mg; CALCIUM 179mg; CARBOHYDRATE 26.1g; SODIUM 798mg; PROTEIN 39.3g; FIBER 6.4g
Cooking Light, JULY 2006

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Filed under Artichoke hearts, Basil, Cooking Light, Dinner, Dressing, Entrees, Garlic, Haricots verts, Herbs, Italian parsley, Lemons, Lettuce, Potato, Salad, Shrimp, Tarragon, Tomatoes

Pulled Chicken Sandwiches


pulled chicken
Originally uploaded by jenianddean.

Barbecue is becoming one of my favorite things to cook. This pulled chicken recipe is incredibly simple and so tasty. I know a lot of people are intimidated by making their own barbecue sauce but it can be very simple. I have used this sauce recipe with pork also. I really enjoy the flavor. I have made this recipe for five or six gatherings and I never had leftovers. It is easily doubled or tripled for a big crowd.

The only changes I made are: I use boneless-skinless chicken breast instead of thighs and I sometimes bake the chicken in the oven instead of grilling it. I bake it at 350 F for 20-25 minutes or until the juices run clear.

Enjoy!

Pulled Chicken Sandwiches
The chicken and sauce can be made up to two days ahead and stored in the refrigerator. Reheat the mixture in a saucepan before serving.

Chicken:
2 tablespoons dark brown sugar
1 teaspoon paprika
1 teaspoon chili powder
3/4 teaspoon ground cumin
1/2 teaspoon ground chipotle chile pepper
1/2 teaspoon salt
1/4 teaspoon ground ginger
2 pounds skinless, boneless chicken thighs
Cooking spray

Sauce:
2 teaspoons canola oil
1/2 cup finely chopped onion
2 tablespoons dark brown sugar
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon dry mustard
1/4 teaspoon ground allspice
1/8 teaspoon ground red pepper
1 cup ketchup
2 tablespoons cider vinegar
1 tablespoon molasses

Remaining ingredients:
8 (2-ounce) sandwich rolls, toasted
16 hamburger dill chips

Prepare grill.

To prepare chicken, combine first 7 ingredients in a small bowl. Rub spice mixture evenly over chicken. Place chicken on a grill rack coated with cooking spray; cover and grill 20 minutes or until a thermometer registers 180°, turning occasionally. Let stand for 5 minutes. Shred with 2 forks.

To prepare sauce, heat canola oil in a medium saucepan over medium heat. Add onion; cook for 5 minutes or until tender, stirring occasionally. Stir in 2 tablespoons sugar and next 5 ingredients (through pepper); cook 30 seconds. Stir in ketchup, vinegar, and molasses; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thickened, stirring occasionally. Stir in chicken; cook 2 minutes or until thoroughly heated.

Place about 1/3 cup chicken mixture on bottom halves of sandwich rolls; top each serving with 2 pickle chips and top roll half.

Yield: 8 servings (serving size: 1 sandwich)

CALORIES 365 (23% from fat); FAT 9.1g (sat 2.8g,mono 2.6g,poly 2.6g); PROTEIN 28.2g; CHOLESTEROL 94mg; CALCIUM 78mg; SODIUM 877mg; FIBER 2g; IRON 3.4mg; CARBOHYDRATE 42.8g

Cooking Light, JUNE 2006

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Filed under Barbecue, Chicken, Cooking Light, Entrees, Grilling, Sandwiches