fo o d
E V E R Y D A Y
E A S Y
PORK CHOPS WITH FENNEL SALAD
GARLIC PARMESAN CHICKEN AND NOODLES
4
2
2
12
1
1
У2
Vi-inch-thick pork loin chops
Tbsp. olive oil
oranges
oz. young green beans, trimmed
Tbsp. honey
red pear or apple, cored and thinly
sliced
of a fennel bulb, cored and thinly sliced
1
. Sprinkle chops lightly with
salt
and
pepper.
In 12-inch
skillet heatl
Tbsp.
of the olive oil. Add chops; cook
6
minutes.
Turn chops and squeeze juice from
V
2
of one orange over
chops. Cook
6
to
8
minutes more or until just pink in center.
2
. Meanwhile, in another skillet place green beans with
enough water to cover. Bring to boiling; reduce heat and
simmer, covered,
8
minutes or until tender. Drain.
3
.
For fennel salad, juice remaining
V
2
orange in bowl. Stir
in honey,
remaining
olive oil,
Vi
tsp.
salt
and
Vi
tsp.
pepper.
Peel and slice
remaining
orange. Add orange, pear, and
fennel to the orange juice-honey mixture.
4
.
Place chops on serving plates with beans; spoon any pan
juices over beans. Add fennel salad and top with fennel
fronds.
SERVES 4.
EACH SERVING
406 cal, 23 gfat 68 mg chol, 214 mg sodium,
27gcarbo, 7 gfiber, 25 gpro.
6
oz. extra-wide egg noodles
i
2
- to
2
!
4
-lb. purchased roasted
chicken
i
cup frozen peas
4
cloves garlic, minced
i
3 4
. cups whole milk or light cream
V
2
slice white or wheat bread
3/4
cup shredded Parmesan cheese
Snipped fresh thyme (optional)
1
.
Preheat oven to 450°F. In Dutch oven bring
6
cups
salted
water
to boiling; add noodles. Cook 10 minutes or until
tender; drain.
2
.
Meanwhile, remove chicken from bones. Discard skin and
bones; shred chicken. In saucepan combine chicken, peas,
garlic, and whole milk; heat through. Cover and keep warm.
3
.
In blender or food processor, process bread into coarse
crumbs. Transfer to small bowl; add
J/ 4
cup
of the
Parmesan and 2 Tbsp.
melted butter.
4
.
Stir noodles and
remaining
Parmesan into hot chicken
mixture. Heat and stir until bubbly. Divide among 4
individual casserole dishes. Top each with some of the
bread crumb mixture. Bake 5 minutes or until top begins
to brown. Top with fresh thyme.
SERVES 4.
EACH SERVING
701 cal, 37 gfat, 222 mg chol, 1,388 mg sodium,
45 g carbo, 3 gfiber, 50 gpro.
CITRUS SALMON WITH BROCCOLI
BASIL, BEEF, AND BARLEY SOUP
1
lemon
1
Tbsp. sugar
V
2
Tbsp. butter
4
4
-oz. skinless salmon fillets
1
Tbsp. snipped fresh dill
1
bunch
(1
lb.) broccoli, trimmed
4
cloves garlic, peeled and sliced
Lemon slices and fresh dill (optional) 1
2
3
1
.
Slice
V
2
of the lemon into thin slices; set aside. Juice
remaining V
2
lemon into a
1
cup measure; add
water
to equal
V
2
cup. Stir in sugar. Set aside.
2
. In 12-inch nonstick skillet, heat butter over medium-high
heat. Sprinkle salmon with
salt
and
pepper;
add to skillet.
Cook 2 to 3 minutes or until bottom is golden; turn fillets.
Add lemon juice mixture. Top with snipped dill and lemon
slices. Reduce heat to medium; cover and cook 5 to
6
minutes
more or until fish flakes easily when tested with fork.
3
.
Meanwhile, in another skillet heat 1 Tbsp.
olive oil.
Quarter broccoli lengthwise into long spears; add to skillet
along with garlic. Cook over medium heat
8
to 10 minutes, or
until crisp-tender, turning often. Serve salmon with
broccoli; pour pan juices over salmon. Serve with additional
lemon slices and fresh dill.
SERVES 4.
EACH SERVING
363 cal, 25 gfat, 78 mg chol,277mg sodium,
12 g carbo, 3 gfiber, 26 gpro.
1
lb. boneless sirloin steak
Vi
cup all-purpose flour
1
Tbsp. dried basil, crushed
1
Tbsp. vegetable oil
1
cup quick-cooking barley
1
1 4
.
5
-oz. can diced tomatoes with basil,
garlic, and oregano
1
cup packaged peeled fresh baby carrots, bias sliced
1
cup lower-sodium beef broth
Small fresh basil leaves (optional)
1
. Cut steak into W-inch pieces. In shallow dish combine
flour, basil,
V
2
tsp.
salt,
and
1
tsp.
black pepper;
add meat
and toss to coat.
2
.
In 4- to 5-quart Dutch oven, heat oil over medium-high
heat. Add steak; cook until browned on all sides. Stir in any
remaining flour mixture. Stir in barley, tomatoes (do not
drain), carrots, beef broth, and 3 cups
water.
Bring to
boiling; reduce heat. Cover and simmer 10 minutes.
3
.
Ladle into bowls and top with fresh basil.
SERVES 4.
EACH SERVING
507cal, 19 gfat, 53 mg chol, 1,014 mg sodium,
55 g carbo, 7 gfiber, 31 gpro.
Plan meals using Everyday Easy
recipes at BHG.com/mealideas
194
A P R IL
2010
B E T T E R H O M E S A N D G A R D E N S
