Crispy lemon garlic butter chicken
Makes 5 servings
Preparation time: 10 minutes
Cooking time: 45 to 50 minutes
INGREDIENTS
For lemon garlic butter:
5 tablespoons unsalted butter, softened
2 teaspoons finely grated garlic
2 teaspoons finely minced parsley
1/2 teaspoon coarse salt
1/4 teaspoon pepper
1 tablespoon lemon zest (from 1 large or 2 medium lemons)
For chicken:
5 (8-ounce) bone-in skin-on chicken thighs
1 tablespoon olive oil
1/2 teaspoon coarse salt
1/4 teaspoon pepper
1/4 cup dry white wine or unsalted chicken broth
1 lemon, cut into 8 wedges
3 tablespoons fresh lemon juice
Heat oven to 400 degrees. Mix all the lemon garlic butter ingredients together in a bowl. Loosen chicken skin to create a pocket. Smear about 3/4 of the butter under the skin, then smear the rest of the butter on underside of thigh. Place chicken in a 9-by-13-inch roasting pan, skin side up. Rub skin with olive oil and sprinkle evenly with salt and pepper. Pour wine or broth around the chicken, then scatter the lemon wedges in pan. Bake 45 to 50 minutes or until skin is golden and crispy. Transfer chicken to a serving platter and let it rest for 5 minutes. Meanwhile, stir the lemon juice into the pan juices. Pour the sauce into a sauce boat for serving or around the chicken on the platter; serve. (Adapted from “Delicious Tonight,” Nagi Maehashi, Countrymen Press.)
Per serving: 431 calories, 30 grams protein, 34 grams fat (70% calories from fat), 13.1 grams saturated fat, 1 gram carbohydrate, 211 milligrams cholesterol, 485 milligrams sodium, no fiber.
Carb count: 0.
Spicy Szechuan beef and vegetables
Makes 4 servings
Preparation time: 10 minutes
Cooking time: about 20 minutes, plus rice
INGREDIENTS
3 cups hot cooked quick-cooking rice
1/2 pound extra-lean ground beef
1 (16-ounce) package frozen mixed broccoli, carrots and water chestnuts (or another blend)
1 cup fresh trimmed snow peas
1/2 cup Szechuan spicy stir-fry sauce or another flavor
2 tablespoons chopped dry-roasted peanuts
Cook rice according to directions. Meanwhile, in a large skillet or wok, cook ground beef over medium-high heat 4 minutes or until it is no longer pink; remove from skillet and drain well on paper towels. In same skillet, add frozen vegetables, peas and stir-fry sauce; mix well. Reduce heat to medium; cover and cook, stirring occasionally, 7 to 10 minutes or until vegetables are softened. Return beef to skillet; mix well. Cook until heated through. Serve over rice. Top with peanuts.
Per serving: 362 calories, 19 grams protein, 8 grams fat (20% calories from fat), 1.8 grams saturated fat, 51 grams carbohydrate, 31 milligrams cholesterol, 528 milligrams sodium, 5 grams fiber.
Carb count: 3.5.
Zucchini lasagna
Makes 6 servings
Preparation time: 20 minutes
Cooking time: 45 minutes; standing time: 15 minutes
INGREDIENTS
3 cups (or one 26-ounce jar) no-salt-added or regular red pasta sauce
1 large zucchini, halved lengthwise and thinly sliced
1 teaspoon dried basil
12 uncooked no-boil lasagna noodles
1 cup reduced-fat ricotta or small-curd cottage cheese
1/4 cup freshly grated Parmesan cheese
1/2 teaspoon dried oregano
1 1/2 cups shredded part-skim mozzarella cheese
Heat oven to 350 degrees. Mix pasta sauce, zucchini and basil. Spread one-third of mixture in a 7-by-11-inch baking dish; top with half the noodles. Mix ricotta, Parmesan and oregano; spread over noodles in dish. Spread with one-third of the pasta sauce mixture. Top with remaining noodles and sauce mixture. Sprinkle with mozzarella cheese. Bake, uncovered, 45 minutes or until hot and bubbly. Let stand 15 minutes. Cut into wedges.
Per serving: 356 calories, 19 grams protein, 12 grams fat (31% calories from fat), 4.9 grams saturated fat, 42 grams carbohydrate, 31 milligrams cholesterol, 566 milligrams sodium, 4 grams fiber.
Carb count: 3.
Sweet and tangy pork tenderloin
Combine 1/2 cup packed light brown sugar, 1/4 cup cider vinegar, 2 tablespoons tomato paste, 1 tablespoon chili powder, 2 teaspoons cumin and 1/2 teaspoon pepper in a resealable plastic bag; mix well. Add 2 (1 pound each) trimmed pork tenderloins, turning to coat. Cover and marinate in refrigerator 1 to 24 hours. Heat oven to 425 degrees. Place tenderloins in broiler rack coated with cooking spray; place rack in broiler pan lined with foil. Brush with marinade. Bake 20 minutes or until internal temperature reaches 145 degrees. Remove from oven, cover and let stand five minutes. Slice 1 tenderloin and serve. To accompany the pork, add roasted red potatoes, petite green peas (frozen) and whole grain rolls.