EVERYDAY EASY
FISH TOSTADAS WITH
CHILI-LIME CREAM
1
lb. fresh tilapia or cod fillets
Vz
tsp. chili powder
1
lime, halved
Vz
cup sour cream
Vz
tsp. garlic powder
8
6-inch tostada shells
2
cups shredded cabbage mix
i
avocado, halved, seeded, peeled, and sliced (optional)
i
cup cherry tomatoes, quartered (optional)
Bottled hot pepper sauce (optional)
1. Preheat broiler. Sprinkle fish w ith
lA
teaspoon of the
chili powder and
lA
teaspoon
salt.
For chili-lime cream, in
bowl squeeze 2 teaspoons juice from half the lime. Stir in
sour cream, garlic powder, and rem aining chili powder;
set aside. Cut remaining lime half in wedges for serving.
2.
Place fish on unheated greased broiler rack; tuck
under thin edges. Place shells on baking sheet on lowest
rack. Broil fish 4 inches from heat 4 to 6 m inutes per
V i-inch thickness, until fish flakes w ith fork. Break in
chunks. Serve tostadas w ith cabbage, chili-lime cream,
avocado, tomatoes, lime, and pepper sauce,
s e r v e s 4.
EACH SERVING
278cal, 14g fa t (5 g sat. fa t), 67m gchol,
303 m g sodium , 17gcarbo,2gfiber,25gpro. Daily Values:
6
% vit. A , 25% vit. C, 7% calcium, 6% iron.
SMOKY MUSHROOM STROGANOFF
1
8.8-oz.pkg. dried pappardelle
(wide egg noodles)
1
Vi
lb. pkg. sliced mushrooms, such as
button, cremini, and/or shiitake
2
cloves garlic, minced (i tsp.)
1
Tbsp. olive oil
1
8-oz. carton light sour cream
2
Tbsp. all-purpose flour
i
Vz
tsp. smoked paprika
i
cup vegetable broth
Snipped fresh Italian (flat-leaf) parsley (optional)
1. Cook noodles according to package directions. Drain;
keep warm.
2.
In extra-large skillet cook m ushroom s and garlic in hot
oil over m edium -high heat 5 to 8 m inutes or until tender,
stirring occasionally. (Reduce heat if m ushroom s brow n
quickly.) Remove with slotted spoon; cover to keep warm.
3.
For sauce, in bowl com bine sour cream , flour, paprika,
and
lA
teaspoon
pepper.
Stir in broth until sm ooth. Add to
skillet. Cook and stir until thickened and bubbly; cook and
stir 1 m inute more. Serve m ushroom m ixture and sauce
over noodles. Sprinkle w ith parsley.
SERVES 4.
EACH SERVING
4 0 7 cal, 13g fa t ('5g sa t. fa t), 72 m gchol, 443 m g
sodium, 59gcarbo,4gfiber, 17gpro. D aily Values: 15% vit. A,
9% vit. C, 11% calcium, 22% iron.
HERBED CHICKEN, ORZO, & ZUCCHINI
1
cup dried orzo
4
small skinless, bonelesschicken
breast halves (1 to 1
V4
lb.)
1
tsp. dried basil
3
Tbsp. olive oil
2
medium zucchini, sliced
2
Tbsp. red wine vinegar
l
Tbsp. snipped fresh dill
Lemon wedges (optional)
Snipped fresh dill (optional)
1.
Prepare orzo according to package directions; drain.
Cover and keep w arm .
2.
M eanw hile, sprinkle chicken w ith the basil; season
w ith
s a lt
and
g r o u n d b lack p e p p e r.
In large skillet heat
1 tablespoon o f the olive oil. Add chicken and cook
12 m inutes or until no longer pink (170°F), tu rn in g once.
Rem ove from skillet. Add zucchini to skillet; cook for
3 m inutes or until crisp-tender.
3.
In bowl w hisk together vinegar, the rem aining olive oil,
and the 1 tablespoon fresh dill. Add orzo; toss. Season w ith
s a lt
and
p e p p e r.
Serve chicken w ith orzo, zucchini, and
fresh lemon wedges; sprinkle dill.
SERVES 4.
EACH SERVING
390 cal, 12g fa t (2g sa t. fa t), 66 m gchol, 233 m g
sodium ,35gcarbo,3gfiber,33 gpro. Daily Values:5% vit. A,
31% vit. C, 5% calcium, 16% iron.
* I
TURKEY STEAKS WITH SPINACH,
PEARS, & BLUE CHEESE
2
turkey breast tenderloins (
i
to 1
V4
lb.)
1
tsp. dried sage, crushed
Salt and freshly ground black pepper
2
Tbsp. butter
1
6-oz. pkg. fresh baby spinach
1
large pear, cored and thinly sliced
V
a
cup crumbled blue cheese
1.
H orizontally split tenderloins to make four ^ -in c h -th ic k
steaks. Rub turkey w ith sage; sprinkle w ith salt and pepper.
In extra-large skillet cook steaks in 1 tablespoon of the
butter over m edium -high heat 14 to 16 m inutes or until no
longer pink (170°F), turning once. (Reduce heat to m edium
if turkey brow ns too quickly.) Remove from skillet. Add
spinach to skillet. Cook and stir until just wilted.
2.
M eanwhile, in small skillet cook pear slices in rem aining
1 tablespoon butter over m edium to m edium -high heat,
stirring occasionally for 5 m inutes or until
tender and lightly browned.
3.
Serve steaks w ith spinach and pears.
Top w ith blue cheese.
SERVES 4.
EACH SERVING
240 cal, 9 g fa t (5 g sa t.fa t), 92 m gchol,
Plan meals using
380 m gsodium , 8gcarbo, 2gfiber, 31 gpro. Daily
Everyday Easy
Values: 85% vit. A , 23% vit. C, 11% calcium, 14% iron.
recipes at
BHG
.com/mealideas
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