f o o d EVERYDAY EASY
TU N A C LU B SA N D W ICH ES W ITH
R O A STED RED P EP P ER SA U CE
/
3
cup b o ttle d ranch salad dressing
/
2
cup b o ttle d roasted red sw eet
peppers, drained
1
12
-oz. can solid w h ite tun a, drained
and broken in chunks
1
8
.
75
-oz. can w h o le kernel c o rn , drained
12
extra -th in slices sandw ich bread,
toasted
B utterhead le ttu ce leaves (o p tio n a l)
1
. F o r th e ro a s te d re d p e p p e r sauce, in b le n d e r c o n ta in e r
c o m b in e salad d re s s in g a n d
h a lf
th e ro a s te d re d sw e e t
p e p p e rs; process u n til n e a rly sm o o th .
2
. F o r tu n a fillin g , c h o p
rem a in in g
pe p p e rs. In a b o w l
c o m b in e c h o p p e d p e p p e rs w ith tu n a , c o rn , a n d
1/4 cup
o f
th e ro a s te d re d p e p p e r sauce.
3
. F o r e a ch c lu b s a n d w ic h , spread tw o slices o f to a ste d
b re a d w ith tu n a fillin g , la y e r w ith le ttu c e leaves, sta ck th e
tw o slices, th e n to p w ith a th ir d slice o f toa st. C u t in h a lf
d ia g o n a lly . S erve w ith re m a in in g ro a s te d re d p e p p e r
sauce. SERVES 4.
EACH SERVING
441 cal, 17 gfa t, 41 m gchol, 1,020 m g sodium,
47 g carbo, 1 g fiber, 29 gpro.
M ED ITERRAN EAN C H IC K EN & P O LEN TA
1/2
a
6
.
5
-oz. ja r oil-packed dried
to m a to e s w ith Italian herbs
4
sm all skinless, boneless chicken
breast halves
(1
to
1
V
4
lb.)
1
cup assorted olives, drained
1/2
cup d ry w h ite w in e o r
re duced-sodium chicken b ro th
4
sm all bay leaves (o p tio n a l)
1
cup cornm eal
1
. H e a t o ve n to 375°F. D ra in to m a to e s, re s e rv in g th e o il.
Season c h ic k e n w it h
sa lt
a n d
black p epper.
I n 1 0 -in c h
o v e n -g o in g s k ille t h e a t a ll th e re s e rv e d o il o v e r m e d iu m -
h ig h . C o o k c h ic k e n in h o t o il 3 m in u te s each side o r u n til
b ro w n e d ; re m o v e s k ille t fro m heat. A d d to m a to e s, o lives,
w in e , a n d b a y leaves. T ra n s fe r to oven. B ake, u n c o v e re d ,
10 to 15 m in u te s o r u n til an in s ta n t-re a d th e rm o m e te r
re g is te rs 170°F w h e n in s e rte d in c h ic k e n .
2
. M e a n w h ile , fo r p o le n ta , in la rg e saucepan b rin g 3 cups
w a te r
to b o ilin g . In a b o w l c o m b in e c o rn m e a l, 1 cu p
cold
w ater,
a n d
1
tsp.
salt;
g ra d u a lly s tir in to b o ilin g w a te r.
C o o k a n d s tir u n til th ic k a n d bu b b ly. R educe heat; s tir
occa sio n a lly. R e m o ve a n d d is c a rd b a y leaves. S erve
c h ic k e n w it h p o le n ta a n d o liv e s . SERVES 4.
EACH SERVING370
cal, 8 g fa t, 66 mgchol, 575 m gsodium ,
46 g carbo, 3 gfiber, 30 g pro.
PO R K K A B O B S W ITH O N IO N C A K ES
& PEA N U T SA U CE
1
lb. po rk ten d e rlo in , cu t in V i-in c h slices
3
tsp. reduced-sodium soy sauce
2
tsp. Thai seasoning
1
bunch green onions
(7
o r
8
), chopped
’/2
cup all-purpose flo u r
’/2
tsp. baking pow der
1
egg, lightly beaten
1
/
cup peanut b u tte r
1
Tbsp. honey
1
ca rro t, shredded
Fresh cilantro and lim e wedges (o p tio n a l)
1
. H e a t b ro ile r. T h re a d p o rk o n
8
skew ers; b ru s h w ith
1 tsp.
soy sauce an d s p rin k le
1 tsp.
o f th e T h a i seasoning.
B ro il 3 to 4 in ch e s fro m h e a t
8
m in u te s ; tu rn in g once.
2
. F o r cakes, c o m b in e o n io n s, flo u r, b a k in g p o w d e r, V
2
cu p
w ater,
egg, an d
1 tsp.
o f th e T h a i seasoning. I n 1 2 -in ch s k ille t
h e a t 2 tsp.
vegetable oil
o v e r m e d iu m -h ig h . S pread b a tte r in
s k ille t; c o o k 10 to 12 m in u te s , tu r n in g once. C u t in w edges.
3
. F o r sauce, in m icro w ave-safe b o w l c o m b in e p e a n u t b u tte r,
honey,
rem aining
soy sauce, and
1/3
cup
water.
C ook on h ig h
30 seconds. W h is k ; co o k 15 seconds m ore. Serve kabobs w ith
cakes, sauce, c a rro t, cila n tro , and lim e. SERVES 4.
EACH SERVING
346 cal, 14 g fat, 127 mgchol, 515 mgsodium,
23
g carbo, 3 g fiber, 32 gpro.
RIGATON I W ITH B RO CCO LI, BEA N S & BA SIL
8
oz. d rie d riga toni (a b o u t
3/2
cups)
2
cups fresh b ro cco li flo re ts
1
19
-oz. can cannellini beans, rinsed
and drained
2
tsp. m inced garlic
1/4
cup olive oil
1/4
cup snipped fre sh basil leaves
2
slices bread, c u t in sm all cubes
1/4
tsp. crushed red pepper
Snipped fre sh basil (o p tio n a l)
1
. I n D u tc h o ve n co o k pasta a c c o rd in g to package
d ire c tio n s , a d d in g b ro c c o li d u rin g la s t 5 m in u te s o f
co o k in g . R eserve 3/4 cu p o f th e p a sta c o o k in g w a te r.
D ra in pa sta an d b ro c c o li; re tu rn to pan.
2
. M e a n w h ile , in la rg e b o w l c o m b in e beans, g a rlic , an d
3 Tbsp.
o f th e o il. M a s h a b o u t V2 c u p o f th e be an m ix tu re .
S tir in b a sil, p a sta w a te r, a n d V2 tsp.
salt.
S tir in to pa sta and
b ro c c o li in D u tc h oven. C o ve r a n d kee p w a rm .
3
. F o r croutons, in s k ille t h e at
rem aining
o il ove r m e d iu m heat.
A d d bread cubes and re d pepper. C ook and s tir 1 to 2 m inutes,
u n til crisp. T o p pasta w ith c ro u to n s and basil. SERVES 4.
EACH SERVING
456 cal, 15gfat, 0 mgchol, 601 mgsodium,
70 g carbo, 9 g fiber, 17 gpro.
Plan meals using Everyday Easy
recipes at BHG.com/mealideas
178
MARCH 2010 BETTER HOMES AND GARDENS
