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Thai Chicken-Coconut Soup

Thai Chicken-Coconut Soup


INGREDIENTS

4 ounces cellophane noodles

6 cups low-sodium chicken broth

1–2 red Thai (or jalapeño) peppers, seeded and finely chopped (plus slices for garnish)

3 cloves garlic, chopped

1 tablespoon grated ginger

2 teaspoons grated lemon zest

1 teaspoon grated lime zest

1/4 cup fresh lemon (or lime) juice

4 tablespoons Thai fish sauce, divided

1/2 pound shiitake mushrooms, sliced (3 cups)

2 boneless, skinless chicken breasts (about 5 ounces each), cut into 2 1/2-inch-long by 1/4-inch-wide strips

1 cup light coconut milk

2 cups baby spinach

2 tablespoon chopped cilantro (plus sprigs for garnish)



PREPERATIONS

Place noodles in a bowl; add enough warm water to cover and let sit until soft, about 15 minutes. Drain. Combine broth, pepper, garlic, ginger, lemon zest, lime zest, lemon juice and 3 tablespoon fish sauce in a medium saucepan. Season with salt. Bring to a simmer, add noodles and cook 3 minutes more. Using tongs, transfer noodles to a bowl and cover with foil to keep warm. Add mushrooms to broth; season with salt, if desired; simmer 3 minutes more. Add chicken and coconut milk and simmer, stirring, until chicken is just cooked, about 3 minutes. Stir in spinach until it begins to wilt, about 1 minute. Add chopped cilantro and season with remaining 1 tablespoon fish sauce. Using tongs, divide noodles among 4 bowls. Ladle soup into bowls and garnish with sprigs of cilantro and slices of pepper.





 

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Skillet Gnocchi with Chard & White Beans

Labels:

Skillet Gnocchi with Chard & White Beans

6 servings
Active Time:
Total Time:

Ingredients

  • 1 tablespoon plus 1 teaspoon extra-    virgin olive oil, divided 
  • 1 16-ounce package shelf-stable gnocchi, (see Tip)

  • 1 medium yellow onion, thinly sliced
  • 4 cloves garlic, minced
  • 1/2 cup water
  • 6 cups chopped chard leaves, (about 1 small bunch) or spinach
  • 1 15-ounce can diced tomatoes with Italian seasonings
  • 1 15-ounce can white beans, rinsed
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup shredded part-skim mozzarella cheese
  • 1/4 cup finely shredded Parmesan cheese
Preparation
  1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
  2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.
Tips & Notes
  • Tip: Look for shelf-stable gnocchi near other pasta in the Italian section of most supermarkets.
Nutrition
Per serving: 325 calories; 7 g fat (2 g sat, 3 g mono); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.
 
Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv).
3 Carbohydrate Serving

Exchanges: 3 starches, 1 vegetable, 1 lean meat, 1 fat






resource's:  
eatingwell.com


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Butternut Squash and Fried Sage Pasta


Serves 4

INGREDIENTS

  • 8 oz whole-wheat penne
  • 1 tablespoon olive oil
  • 8 sage leaves
  • 1 medium red onion, thinly sliced
  • 2 garlic cloves, finely chopped
  • 1 medium butternut squash (about 2 lb), peeled, seeded and cut into 1-inch cubes
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup grated Parmesan

 

 

PREPARATION

  1. Cook penne as directed on package. Heat oil in a large skillet over medium heat. Fry sage, turning once, until crisp on both sides, about 1 minute per side. Transfer to a paper towel. Add onion and garlic to skillet. Cook, stirring frequently, until soft and golden, about 3 minutes. Add squash, 3/4 cup water, salt and pepper. Cover and simmer, stirring occasionally, until squash softens, 5 to 7 minutes. Drain pasta, reserving 1 cup cooking water. Return pasta to pot and add squash mixture; stir over low heat, adding some reserved cooking water if necessary, until pasta is coated, about 1 minute. Serve, garnished with cheese and sage.

The skinny

337 calories per serving, 6.5 g fat (1.4 g saturated), 63 g carbs, 10 g fiber, 11 g protein

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Grilled Ahi Tuna with Fresh Mint Sauce

Grilled Ahi Tuna with Fresh Mint Sauce

Ingredients

  • 4 4-ounce ahi tuna steaks
  • Fresh Mint Sauce
  • 1 cup fresh Italian parsley, chopped
  • 1 cup fresh basil, chopped
  • 2 bunches fresh mint (preferably peppermint)
  • 1/2 cup chicken stock
  • 2-3 tablespoons fresh lemon juice
  • 1 ds paprika
  • 1/3 cup olive oil
  • 1/4 cup water
  • 1 T mustard
  • 2 clv garlic
  • sea salt to taste
  • ground black pepper to taste

Directions

To grill tuna, put fillets on a barbecue or grill over medium-high heat. Cook for 3 1/2 minutes; then flip and cook for another 3 minutes or until the center is just ready to turn from pink to white.
To make mint sauce, combine all ingredients except salt and pepper in a blender until thoroughly combined. Season with salt and pepper. The sauce will keep in the refrigerator for several days. Cover each steak with 2 tablespoons mint sauce and serve immediately.
One serving equals 1 Tuna Steak with 2 tablesppoons mint sauce.

Serves: 4
Prep Time: 30 min.
Cook Time: 30 min.

Nutrition per serving:

(1 tuna steak, 2 tbsp mint sauce) 216 calories, 3 g carbs (6%), 10 g fat (42%), .5 g fiber 28 g protein (52%), 2 g saturated fat


resources:
shape magazine

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