food
EVERYDAY EASY
S P I C Y S H R I M P P A S T A
8
oz. dried angel hair pasta
3
cups fresh broccoli florets
1 6.5-oz. jar sun-dried tomato strips with
Italian herb packed in oil
2
shallots,finely chopped
1
lb. frozen, peeled, and deveined shrim p
with tails, thawed and drained
V 4
to
Vztsp.
crushed red pepper
V 4
cup snipped fresh basil
1. In 4-quart Dutch oven cook pasta with broccoli
according to pasta package directions. Drain; return to
Dutch oven. Cover to keep warm.
2. Meanwhile, drain tomatoes, reserving oil. If necessary,
add
olive oil
to equal
l 2
3A
cup. In extra-large skillet heat oil
over medium-high heat. Add shallots; cook and stir 1 to
2 minutes or until tender. Add shrimp and crushed red
pepper; cook and stir 2 minutes. Add sun-dried tomatoes;
cook and stir
1 minute more or until shrimp are opaque.
3. Toss shrimp mixture with cooked pasta. Season with
salt
and
pepper.
Drizzle additional olive oil. Transfer to
serving bowls. Sprinkle snipped fresh basil.
s e r v e s
4.
EACH SERVING
526 cal, 19g fa t (3gsat. fat), 172 m gchol,394 m g
sodium, 55 g car bo, 5 gfiber, 34 gpro. Daily Values:20% vit. A ,
141% vit. C, 12% calcium, 28% iron.
M A P L E - G L A Z E D C H I C K E N W I T H
S W E E T P O T A T O E S
1 1-lb. 8-oz. pkg. refrigerated mashed
sweet potatoes
1
lb. chicken breast tenderloins
2
tsp.steakgrillingseasoning blend, such
as Montreal
2
Tbsp. butter
V
4
cup maple syrup
Vz
cupslicedgreenonions(about
4)
1. Prepare sweet potatoes in microwave oven according to
package directions.
2. Meanwhile, lightly coat chicken with steak seasoning.
Heat butter in large skillet over medium-high heat; add
chicken. Cook 5 to
6 minutes until no longer pink (170°F),
turning once halfway through cooking. Remove from
skillet; cover and keep warm. Stir maple syrup into hot
skillet; cook 2 minutes. Stir in green onions.
3. Divide chicken and potatoes among 4 plates. Drizzle
with maple syrup mixture,
s e r v e s
4.
EACH SERVING
384 cal, 7g fa t (4 gsat. fat), 81 m gchol, 505 m g
sodium, SOgcarbo, 6 gfiber, 3 0 gpro. Daily Values: 660% vit. A,
61 % vit. C, 10% calcium, 13% iron.
M E A T B A L L A N D P I N E A P P L E H O A G I E S
1
v 4
4
large sweet onion, halved and
sliced
(2 cups)
Tbsp. olive oil
16-oz. pkg. frozen cooked
meatballs, thawed
cup peeled, cored pineapple,
chopped (about one-quarter
pineapple)
cup desired chutney
tsp.crushed red pepper
hoagie buns, split and toasted
i.
In large skillet cook onion in hot oil over medium
heat for
8 minutes, or until tender, stirring frequently. Stir
in meatballs, pineapple, chutney, and crushed red pepper.
Cover skillet; cook 3 minutes more, or until heated
through, stirring once. Serve in buns,
s e r v e s
4.
EACH SERVING
878cal, 4 0 g fa t (13g sat.fat), 40 mgchol,
1,403 m g sodium, 109 gcarbo, 6 gfiber, 24 gpro. Daily Values:
32% vit. C, 16% calcium, 18% iron.
S K I L L E T - S E A R E D S A L M O N
4 5-to 6-oz.skinless salmon fillets,
about
1 inch thick
1
Tbsp. olive oil
4
large roma tomatoes, seeded and
coarselychopped
1
jalapeno pepper, seeded and
thinly sliced
1
Tbsp. butter
V
4
cup fresh cilantro
1. Lightly season salmon with
salt
and
pepper.
Heat
olive oil in large nonstick skillet over medium-high heat.
Add salmon; cook
8 to 10 minutes or until salmon flakes
easily when tested with a fork, turning once halfway
through cooking. If salmon browns too quickly, adjust
heat to medium.
2. Transfer salmon to serving platter. Add tomatoes,
jalapeno, and butter to skillet; cook and stir
1 minute. Spoon over salmon; sprinkle
cilantro.
SERVES 4.
EACH SERVING
339 cal, 22g f i t (5gsat. fat), 91 m g
chol,258 m g sodium, 5 gcarbo, 2 gfiber, 29 gpro.
Daily Values: 31% vit. A , 46% vit. C, 4% calcium,
6
% iron.
P
lan meals using
Everyday Easy
recipes at BHG
.com/mealideas
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SEPTEMBER 2008 BETTER HOMES AND GARDENS
