food EVERYDAY
EASY
CO RN ED BEEF, CABBAGE,
CARRO TS & N EW PO TATO ES
1
lb. small new potatoes
i
lb. small carrots
1
small head savoy cabbage
2
Tbsp. olive oil
1
lb. cooked deli corned beef, unsliced
2
Tbsp. spicy brown mustard
2
Tbsp. honey
1
. Scrub and halve potatoes. Trim, peel, and half carrots
lengthwise. In 2V2- to 3-quart microwave-safe dish
combine potatoes, carrots, and 2 Tbsp.
water.
Cook,
covered, on high 8 minutes, stirring once. Cut cabbage in
wedges; add to carrots and potatoes in dish. Cook, covered,
on high 4 minutes, until cabbage is crisp-tender.
2
. Heat broiler. Place potatoes, carrots, and cabbage in
15x10x1-inch baking pan. Drizzle oil; sprinkle
salt
and
pepper.
Broil, 3 to 4 inches from heat, 5 minutes.
3
. Meanwhile, slice beef. Cook in hot 12-inch skillet over
medium-high heat, 1 minute on
each side.
Add 2 Tbsp.
water;
reduce to low. Cover and heat through. To serve,
drizzle beef, cabbage, carrots, and potatoes with pan juices.
Combine mustard and honey to pass. SERVES 4.
EACH SERVING
537cal, 29gfat (8g sat. fat), 111 mgchol, 1,657mg
sodium, 44 g carbo, 8 gfiber, 25 gpro.
RICE & SW EET PEPPER BOW L
4
medium green and/or red
sweet peppers
1
8
.
8
-oz. pkg. cooked Spanish-style rice
1
14
.
5
-oz. can stewed tomatoes
4
1
-oz. slices Monterey Jack cheese with
jalapeno peppers
1
oz. Parmesan cheese, shaved
Fresh oregano (optional)
1
Tbsp. olive oil
1
. Quarter peppers; remove stems, seeds, and ribs. Place in
2-quart square microwave-safe baking dish. Add 2 Tbsp.
water.
Cover with parchment. Microcook on high 4
minutes, until crisp-tender; turn dish once if no turntable.
Remove peppers from dish; drain and set aside.
2
. Microcook rice according to package directions. Drain
tomatoes, reserving 2 Tbsp. liquid. In baking dish layer
half the peppers (cut sides up), the rice, drained tomatoes,
Jack cheese, and remaining peppers (cut sides down).
Drizzle reserved tomato liquid. Cover with parchment.
Microcook on high 5 to 6 minutes, turning once. Let stand
5 minutes. To serve, top with Parmesan and oregano;
drizzle olive oil. SERVES 4.
EACH SERVING
319 cal, 16 gfat (8 g sat. fat), 36 mg chol, 733 mg
sodium, 31 g carbo, 3 gfiber, 14 g pro.
W H ITE BEAN -TU RKEY CHILI W ITH
CORN BREAD DUM PLINGS
PECA N -CR U STED CH ICKEN TH IG H S W ITH
BRAISED GREEN S & GRAPES
1
lb. cooked turkey
1
16
-oz. jar chunky salsa
1
15
-oz. can cannellini beans, rinsed
and drained
1
tsp. chili powder
1
8
.
5
-oz. pkg. corn bread mix
1
egg
'/4
cup shredded cheddar cheese
(1
oz.) (optional)
Slivered green onions (optional)
Chili powder (optional)
1
. Chop turkey. In Dutch oven combine turkey, salsa,
beans, chili powder, and 2/3 cup
water.
Bring to boiling.
2
. Meanwhile, for dumplings, in a medium bowl mix
together corn bread mix, egg, and V4 cup
water.
Drop
batter by large spoonfuls on boiling turkey chili.
3
. Cover; reduce heat and simmer for 10 to 15 minutes or
until a wooden pick inserted into a dumpling comes out
clean. To serve, top chili with cheese, green onions, and
chili powder. SERVES 4.
EACH SERVING
555 cal, 15 gfat (4 g sat. fat), 140 mg chol, 1,618 mg
sodium, 64 g carbo, 11 g fiber, 47 g pro.
1
lb. boneless, skinless chicken thighs
1
egg
1/3
cup finely chopped pecans
1/3
cup crushed saltine or wheat crackers
V
4
tsp. nutmeg
1
10
-oz. bag mixed salad greens
4
small bunches grapes
1/3
cup frozen harvest blend or white grape juice
concentrate, thawed
1
. Pound chicken to slightly flatten; sprinkle
salt
and
pepper.
In shallow dish beat egg. In second dish combine pecans,
crackers, and nutmeg. Dip chicken in egg then nut mixture,
pressing to coat.
2
. Heat 1 Tbsp.
olive oil
in 12-inch skillet over medium heat.
Cook chicken 5 to 6 minutes each side until crisp (180°F).
Remove; cover. In hot skillet cook and stir greens until
beginning to wilt. Remove; sprinkle
salt
and
pepper.
3
. Heat 1 tsp.
olive oil
in 10-inch skillet. Cook grapes 3 to 4 minutes
until skins begin to burst. Add juice concentrate; cook 1 minute
more. To serve, drizzle juices over chicken and greens. SERVES 4.
EACH SERVING
367cal, 18 gfat (3gsat.fat), 147 mg chol, 485 mg
sodium, 27 g carbo, 3 gfiber, 27 g pro.
Plan meals using Everyday Easy
recipes at BHG.com/mealideas
190
NOVEMBER
2009
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