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.