Coarse salt and ground pepper
2 large eggs
3/4 C finely gratded Parmesan
1/2 C plain dried breadcrumbs
1 1/2 pounds chicken tenders
1 3/4 C tomato sauce, homemade or storebought
4 oz part-skim mozzarella, shredded (about 1 cup)
8 oz penne rigate (ridged) or other short pasta
1 package (10 oz) frozen broccoli florets, thawed
1 T olive oil
1. Bring a large pot of salted water to a boil. Heat broiler, with rack set 4 inches from heat. In a medium bowl, whisk eggs. In another bowl, combine 1/2 C Parmesan and breadcrumbs. Season chicken with salt and pepper. Dip tenders in egg, then in Parmesan mixture; place on a rimmed baking sheet. Broil until golden, 2-4 minutes per side.
2. Preheat oven to 450 degrees. Spread 1 C tomato sauce in the bottom of a 9x13 baking dish. Then top with chicken, remaining 3/4 C sauce, and finally mozzarella. Bake 15-20 minutes or until cheese is melted.
3. Meanwhile, cook pasta in boiling water, according to package instructions. Add broccoli for final 30 seconds. Reserve 1/2 cup pasta water; drain pasta and broccoli, and return to pot. Add oil and reminaing 1/4 C Parmesan. Toss, gradually adding some reserved pasta water until pasta is lightly coated. Serve chicken with penne and broccoli.
Showing posts with label broccoli. Show all posts
Showing posts with label broccoli. Show all posts
Saturday, November 17, 2007
Weil's Stuffed Potatoes
6 Servings
As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.
Ingredients:
3 large baking potatoes
3 stalks broccoli
1/2 tW salt
1 T olive oil
1-2 T rice milk or soy milk
2 T grated Parmesan cheese
Instructions:
1. Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, usually 1 hour, depending on size of potatoes.
2. Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.
3. Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.
4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.
Nutritional Information:
Per serving:
136 calories
4 g total fat (1 g sat)
2 mg cholesterol
24 g carbohydrate
5 g protein
4 g fiber
250 mg sodium
As it can be difficult to coax your loved ones into eating five helpings a day of vegetables (as nutritionists recommend), this recipe cleverly incorporates broccoli into a baked potato, without using a lot of fat. Broccoli is an excellent source of fiber and cancer-fighting antioxidants. Potatoes are a universally loved vegetable loaded with vitamins C and B-6, potassium, and fiber. You can make the stuffed potatoes ahead and reheat them when everyone is ready to eat.
Ingredients:
3 large baking potatoes
3 stalks broccoli
1/2 tW salt
1 T olive oil
1-2 T rice milk or soy milk
2 T grated Parmesan cheese
Instructions:
1. Scrub the potatoes and make shallow cuts around their middles to make it easier to cut them in half after baking. Bake the potatoes at 400 degrees until soft, usually 1 hour, depending on size of potatoes.
2. Meanwhile, cut the ends from the stalks of broccoli and peel some of the outer skin off to make the stems more edible. Steam the broccoli until crunchy-tender and bright green. Drain and chop fine.
3. Cut potatoes in half and scoop out the insides into a bowl. Add the salt, olive oil and just enough rice or soy milk to allow you to mash the potatoes into a smooth paste. Add the Parmesan cheese and the chopped broccoli and mix well.
4. Pile the mixture back into the potato shells, arrange on a baking dish and heat them to desired temperature.
Nutritional Information:
Per serving:
136 calories
4 g total fat (1 g sat)
2 mg cholesterol
24 g carbohydrate
5 g protein
4 g fiber
250 mg sodium
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