Saturday, March 21, 2009

Spring Has Sprung Recipes!!

Lemon Chicken with Broccoli:

2 tbsp all-purpose flour
1/2 tsp table salt, divided
1/4 tsp black pepper, freshly ground
12 oz uncooked boneless, skinless chicken breast, thinly sliced
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
2 tsp minced garlic
2 1/2 cup(s) broccoli, small florets
2 tsp lemon zest, or more to taste
2 tbsp parsley, fresh, chopped
1 tbsp fresh lemon juice

On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.
Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.
In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.
Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.
Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving

Asparagus with Shallot-Mustard Cream:
Serves 4.....WW Points 2

2 tsp vegetable oil
2 small shallot(s), minced
1 tbsp all-purpose flour
1/2 cup(s) fat-free evaporated milk
1/2 cup(s) fat-free chicken broth
2 tsp mustard, coarse-grain
1/8 tsp table salt, or to taste
1 1/2 pound(s) asparagus, trimmed

Heat oil in a small saucepan over low heat. Add shallots and cook until softened, stirring occasionally, about 6 minutes; stir in flour.
Very gradually whisk in milk and broth; bring to a simmer and let cook 1 minute. Whisk in mustard and season with salt; cover and keep warm.
Steam asparagus until tender, about 3 to 4 minutes. Divide asparagus among 4 plates and top each with about 5 tablespoons of sauce.

Broccoli with Lemon-Garlic Crumbs:
Serves 4.....WW Points 2

1 pound(s) broccoli, florets, fresh
1 tbsp unsalted butter
1 1/2 tsp minced garlic
1/2 cup(s) dried bread crumbs, panko (Japanese bread crumbs)
1 tsp lemon zest
1/4 tsp table salt

Bring 1 inch of water to a boil in a large pot. Place broccoli in a steamer basket and set over water. Cover pot and steam until broccoli is crisp-tender, about 5 to 6 minutes; drain. Alternatively, you can cook broccoli in microwave.
Meanwhile, melt butter in a medium nonstick skillet over medium-low heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add bread crumbs, increase heat to medium and cook, stirring often, until lightly toasted, about 2 to 3 minutes.
Remove skillet from heat; stir in lemon zest and salt.
Spoon broccoli into a serving bowl and toss with crumbs. Yields about 1 cup of broccoli and 2 tablespoons of crumbs per serving.

Look for panko in the ethnic aisle of your supermarket or in an Asian grocery store.
Try the same recipe with spinach, kale or collard greens.
Use the bread crumb mixture for oven-frying chicken and fish, too.

Baked Chicken:
Serves 4.....WW Points 3

1 spray(s) cooking spray
1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz halves
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1 tsp olive oil
2 tsp fresh lemon juice, or more to taste
2 tsp rosemary, fresh, chopped
2 tsp parsley, fresh, chopped
1/4 cup(s) canned chicken broth
1/2 medium lemon(s), quartered (for garnish)

Preheat oven to 400ºF. Coat a small, shallow roasting pan with cooking spray.
Season both sides of chicken with salt and pepper. Transfer chicken to prepared pan and drizzle with oil; sprinkle with lemon juice, rosemary and parsley. Pour broth around chicken to coat bottom of pan.
Bake until chicken is cooked through, about 30 to 35 minutes. Garnish with fresh lemon and serve. Yields 1 chicken breast half per serving.

Roasted Fennel and Carrots:
Serves 4.....WW Points 1

3 spray(s) olive oil cooking spray
4 medium carrot(s), peeled and thinly sliced
2 medium fennel bulb(s), trimmed and thinly sliced
1/4 tsp table salt, or less to taste
1/4 tsp black pepper, freshly ground, or less to taste
2 tsp orange zest, navel, minced

Preheat oven to 425ºF. Coat a large roasting pan with cooking spray.
Place carrots and fennel in a single layer in prepared pan; coat with cooking spray. Roast, stirring once or twice, until vegetables begin to turn lightly golden, about 15 to 20 minutes. Season to taste with salt and pepper; sprinkle with zest. Yields about 1/2 cup per serving.

Feel free to substitute 1 to 2 teaspoons of fresh lemon juice, 1/4 cup of minced fresh parsley, 1 tablespoon of minced fresh dill or 1 tablespoons of minced fresh tarragon for the orange zest


Jacque. said...

Hey Sue...great recipes, except for the fact that there is broccoli & asparagus in them! ~grin~

Jonthy said...

I joined your blog this evening. I just wanted to thank you for your words of encouragement to my blog. If I ever get a chance, I'll comment on your blog.