December Week 3 - Onion-Smothered Italian Burgers

Onion-Smothered Italian Burgers
Source: Cooking Light Magazine, August 2008
Yield: 4 servings

Serve corn on the cob as a quick and easy side dish and low-fat strawberry ice cream for dessert.

1 teaspoon olive oil
2 cups thinly sliced Vidalia or other sweet onion
2 teaspoons sugar
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon balsamic vinegar
3 tablespoons preshredded fresh Parmesan cheese
2 tablespoons tomato paste
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/4 teaspoon dried basil
1 pound ground beef, extra lean
Cooking spray
4 (1 1/2-ounce) hamburger buns

1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, sugar, salt, and pepper to pan. Cook 6 minutes or until lightly browned, stirring occasionally. Add vinegar to the pan; cook 30 seconds, stirring constantly.

2. Combine cheese and next 5 ingredients (through beef) in a medium bowl; shape meat mixture into 4 (3-inch) patties. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan. Cook 5 minutes on each side or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each patty with 1/4 cup onion mixture and top half of each bun.

CALORIES 330 (24% from fat); FAT 8.9g (sat 3g,mono 3.7g,poly 1.5g); IRON 4mg; CHOLESTEROL 65mg; CALCIUM 142mg; CARBOHYDRATE 33.7g; SODIUM 541mg; PROTEIN 28.9g; FIBER 2.9g

December Week 2 - Pork Chops w/Country Gravy & Mashed Potatoes

Pork Chops with Country Gravy and Mashed Potatoes

Yield: 4 servings (serving size: 1 pork chop, 2/3 cup potatoes, 1/4 cup gravy)
Source: Cooking Light, January 2004
CL Comments: Refrigerated mashed potatoes are widely available and are already seasoned, so no additional salt is needed. The five-ingredient gravy would go well over pan-sautéed or oven-fried chicken. It's also great over an open-faced turkey sandwich.

INGREDIENTS:

3/4 teaspoon salt, divided
4 (4-ounce) boneless center-cut loin pork chops (about 1 inch thick)
1 teaspoon butter
1 1/3 cups 1% low-fat milk
3 tablespoons all-purpose flour
1/4 teaspoon poultry seasoning
1/4 teaspoon black pepper
1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes)

INSTRUCTIONS:

1) Heat a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt evenly over both sides of pork. Add 1 teaspoon butter to pan, stirring until butter is melted. Add the pork to pan, and cook pork for 3 minutes on each side. Remove pork from pan, and keep warm.

2) Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan, stirring with a whisk. Stir in remaining 1/2 teaspoon salt, poultry seasoning, and black pepper. Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick and pork is done.

3) While pork cooks, prepare potatoes according to package directions. Serve with pork.

NUTRITIONAL INFO

CALORIES 322 (29% from fat); FAT 10.5g (sat 3.7g, mono 3.9g, poly 0.5g); PROTEIN 26.7g; CARB 29g; FIBER 2.2g; CHOL 65mg; IRON 1mg; SODIUM 908mg; CALC 125mg;

December - Week 1: Quick Chicken-Corn Chowder

Ok, being totally frank here, the CHOPpers are all on vacation, or busy Christmas shopping :) I don't have time to compile a huge list of recipes for December and do voting, etc. I promise we'll be back in January with our regularly scheduled routine! In the meantime, unless there's grand objection, I'll just post a recipe for each week that I think a lot of people will like. I hope you'll keep cooking and stay healthy through the holidays!!
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Quick Chicken-Corn Chowder

Source: Cooking Light Magazine, December 2001
Yield: 6 servings (a little more than a cup each)
CL Comments: You can have this soup on the table in under 30 minutes.
Amy’s Comments: This was really easy and fast and may I just say YUM! It had a kick to it, but is not ‘make your nose run’ spicy. If you dont like spicy food, cut the jalapeno in half (or substitute some red bell pepper maybe!) and cut the cayenne pepper in half. Very good weeknight meal.

2 tablespoons butter
1/4 cup chopped onion
1/4 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tablespoons all-purpose flour
3 cups 2% reduced-fat milk
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breast halves)
1 1/2 cups fresh or frozen corn kernels (about 3 ears)
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
1/4 teaspoon ground red pepper
1/8 teaspoon salt
1 (14 3/4-ounce) can cream-style corn

Melt the butter in a large Dutch oven over medium heat. Add onion, celery, and jalapeño; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly. Stir in milk and remaining ingredients. Bring to a boil; cook until thick (about 5 minutes).

CALORIES 257 (28% from fat); FAT 8.1g (sat 4.4g,mono 2.4g,poly 0.8g); IRON 0.4mg; CHOLESTEROL 52mg; CALCIUM 165mg; CARBOHYDRATE 28.6g; SODIUM 668mg; PROTEIN 19.1g; FIBER 1.9g

November Week 4 - Turkey Noodle Soup

Turkey Noodle Soup

Enjoy a soup full of tender noodles, fresh veggies, and tender turkey in just 35 minutes.
Yield: 4 servings (serving size: 2 cups)
Source: Cooking Light, NOVEMBER 2005

Cooking spray
1 cup (1/4-inch-thick) slices carrot
3/4 cup chopped onion
4 garlic cloves, minced
1 cup (1/4-inch-thick) slices celery
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 cups fat-free, less-sodium chicken broth
2 cups (3 ounces) uncooked egg noodles
1 tablespoon low-sodium soy sauce
1 bay leaf
2 cups shredded turkey (about 8 ounces)
Coarsely ground black pepper (optional)

1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add carrot, onion, and garlic; sauté 5 minutes or until onion is lightly browned.
2. Add celery, salt, and 1/4 teaspoon pepper; sauté 3 minutes.
3. Add broth and next 3 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 5 minutes.
4. Add shredded turkey; cook 3 minutes. Discard bay leaf. Sprinkle with coarsely ground black pepper, if desired.

Nutritional Information:
Calories: 280 (23% from fat), Fat: 7.2g (sat 2.6g,mono 1.1g,poly 1.4g), Protein: 29.1g, Carbohydrate: 24.3g, Fiber: 2.3g, Cholesterol: 80mg, Iron: 2.6mg, Sodium: 544mg, Calcium:79mg

Week 3 - Chicken w/Parmesan, Garlic, and Herb Crust

Chicken with Parmesan, Garlic, and Herb Crust

Yield: 4 servings
Real Simple, APRIL 2004

1 garlic clove, peeled
1/4 cup fresh flat-leaf parsley leaves
2 slices whole-wheat bread
1/4 cup grated Parmesan (1 ounce)
2 tablespoons olive oil
1/4 teaspoon kosher salt
Freshly ground black pepper
4 skinless, boneless chicken-breast halves, 2 pork tenderloins, halved (1 1/2 to 2 pounds total), or 1 1/2 pounds skinless salmon fillet (4 pieces)
4 teaspoons Dijon mustard

1. Heat oven to 400F. Lightly coat a medium baking dish with vegetable cooking spray.
2. Mince the garlic in a food processor, then add the parsley and pulse until combined, about 15 seconds.
3. Add the bread, Parmesan, oil, salt, and a few grinds of black pepper. Pulse until well combined.
4. Arrange the meat or fish in the baking dish. Spread with the mustard, then pat the crumbs on top.
5. Bake until cooked through, 20 to 25 minutes for the chicken, 30 minutes for the pork, or 20 minutes for the salmon.
6. Divide among 4 plates and season with salt and pepper to taste.

Nutritional Information:
Calories: 316 (39% from fat), Fat: 14g (sat 3g), Protein: 39mg, Carbohydrate: 8g, Fiber: 1g, Cholesterol: 100mg, Iron: 2mg, Sodium: 537mg, Calcium: 119mg

Week 2 - Aggie's Tortellini Soup

Thanks to Kayla for this week's recipe!! Discussion day will be Friday the 14th! Happy Cooking!!
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Aggie's Tortellini Soup

2-14oz. cans of chicken broth
1 9oz. pkg. refrigerated tortellini of your choice
1/2 of 8oz. tub cream cheese with chive and onion
1 10oz. can condensed tomato soup
fresh chives chopped

1. In a medium saucepan bring broth to a boil. Add tortellini, reduce heat. Simmer uncovered for 5 minutes.
2. In a bowl whisk 1/3 cup of the hot broth into the cream cheese until smooth.
3. Return all to the saucepan along with tomato soup. Heat through. Sprinkle with chives before serving.

November, Week 1 - Sweet and Sour Chicken!

This week's recipe comes to us by way of Meg!! Test it out, post your comments here on the blog and be ready to discuss it by Friday, November 7th!

Sweet and Sour Chicken

Serves: 4
Points: 6

1 pound of boneless and skinless chicken thighs or breasts, cut into 1" chunks
1 egg white
1 teaspoon kosher salt (1/2 teaspoon table salt)
2 teaspoons cornstarch
1 10-ounce can pineapple chunks (reserve juice)
1/4 cup juice from the canned pineapple
1/4 cup white vinegar
1/4 cup ketchup
1 teaspoon kosher salt (1/2 teaspoon table salt)
2-3 tablespoons brown sugar
1 tablespoon + 1 teaspoon cooking oil
1 red bell pepper, cut into 1 inch chunks
1 yellow bell pepper, cut into 1 inch chunks
1 teaspoon grated fresh ginger

1. In a bowl, combine the chicken with the egg white, salt and cornstarch. Stir to coat the chicken evenly. Let sit for 15 minutes at room temperature or up to overnight in the refrigerator.

2. In the meantime, whisk together the pineapple juice, vinegar, ketchup, salt, and brown sugar.

3. Heat a large frying pan or wok over high heat until a bead of water instantly sizzles and evaporates. Pour in the 1 tablespoon of cooking oil and swirl to coat. It's important that the pan is very hot. Add the chicken and spread the chicken out in one layer. Let the chicken fry, untouched for 1 minute, until the bottoms are browned. Flip and fry the other side the same for 1 minute. The chicken should still be pinkish in the middle. Dish out the chicken onto a clean plate, leaving as much oil in the pan as possible.

4. Turn the heat to medium and add the remaining 1 teaspoon of cooking oil. Let the oil heat up and then add the bell pepper chunks and ginger. Fry for 1 minute. Add the pineapple chunks and the sweet and sour sauce. Turn the heat to high and when the sauce is simmering, add the chicken pieces back in. Let simmer for 1-2 minutes, until the chicken is cooked through. Timing depends on how thick you've cut your chicken. The best way to tell if the chicken is done is to take a piece out and cut into it. If it's pink, add another minute to the cooking.

5. Taste the sauce and add more brown sugar if you'd like.