Bouquet Garni

• 2 large green leek leaves, (about 6 inches long)
• 1 bay leaf
• 1 stalk celery
• 2 sprigs fresh parsley, with stems
• 3 sprigs fresh thyme
• 1 2-inch-long strip tangerine or orange peel

Stew

• 3 tablespoons extra-virgin olive oil, divided
• 2 ounces pancetta, or bacon, cut into 1/2-inch pieces
• 3 pounds beef stew meat, such as chuck, trimmed and cut into 1- to 1 1/2-inch pieces
• 2 teaspoons kosher salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 2 medium yellow or red onions, chopped
• 3 cloves garlic, chopped
• 1 1/2 pounds carrots, sliced into 1-inch rounds
• 2 tablespoons tomato paste
• 1 pound button mushrooms, halved if small, quartered if large
• 1 bottle (750 ml) full-bodied red wine, such as Burgundy or Pinot Noir
• 1/2 cup chopped fresh parsley
• Freshly grated zest of 1 tangerine, or orange

Preparation

1. Preheat oven to 250°F.
2. To assemble bouquet garni: Place one leek leaf on the counter. Top with bay leaf, celery stalk, parsley sprigs, thyme sprigs and tangerine (or orange) peel. Place the second leek leaf on top and tie the bundle together in four spots with kitchen string. Set aside.
3. To prepare stew: Heat 1 tablespoon oil in an ovenproof Dutch oven over medium-high heat. Add pancetta (or bacon) and cook until barely brown, 1 to 2 minutes. Transfer to a paper towel-lined plate, leaving any drippings in the pot.
4. Add beef in batches (do not crowd the pot) and cook until browned on all sides. Transfer to a large bowl and season with 1 teaspoon salt and 1/4 teaspoon pepper.
5. Add 1 tablespoon oil to the pot and add onions and garlic. Cook, stirring, until the onions are translucent, 3 to 4 minutes. Add carrots and cook, stirring, until they begin to soften, 4 to 5 minutes. Stir in tomato paste. Season with the remaining 1 teaspoon salt and 1/4 teaspoon pepper. Transfer the mixture to the bowl with the beef.
6. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Add mushrooms and cook, stirring occasionally, until they are tender, 5 to 7 minutes. Transfer to a small bowl; set aside.
7. Pour wine into the pot and bring to a boil, scraping up any browned bits. Return the browned beef, the carrot mixture and the reserved pancetta (or bacon) to the pot along with the bouquet garni. Press down on the beef and vegetables, making sure to submerge them completely in the wine; if necessary, add just enough hot water to make sure they are covered. Cut a piece of parchment paper to fit the pot and press it directly on top of the stew, covering it completely.
8. Transfer the stew to the oven and cook, with the lid off, until the beef is tender enough to cut with a fork, about 3 hours. Check every hour to be sure the ingredients stay submerged in liquid during the entire cooking time. If too much wine evaporates, add a little hot water to make up for the loss. During the last 15 minutes of cooking, stir in the reserved mushrooms.
9. Remove and discard the bouquet garni. Combine chopped parsley and tangerine (or orange) zest in a small bowl and scatter on top of the stew just before serving.

Nutrition

Per serving : 351 Calories; 15 g Fat; 5 g Sat; 7 g Mono; 84 mg Cholesterol; 14 g Carbohydrates; 26 g Protein; 3 g Fiber; 419 mg Sodium; 637 mg Potassium

Ingredients-10 servings, about 3 ounces meat & 1/3 cup gravy each

• 1 4-pound beef chuck roast, (see Ingredient note), trimmed of fat
• 1/2 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 4 teaspoons extra-virgin olive oil, divided
• 2 large onions, halved and thinly sliced (4 cups)
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 3/4 cup strong brewed coffee
• 2 tablespoons balsamic vinegar
• 2 tablespoons cornstarch mixed with 2 tablespoons water

Preparation

1. Preheat oven to 300°F.
2. Season beef with salt and pepper. Heat 2 teaspoons oil in a Dutch oven or soup pot over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer to a plate.
3. Add the remaining 2 teaspoons oil to the pot. Add onions, reduce heat to medium and cook, stirring often, until softened and golden, 5 to 7 minutes. Add garlic and thyme; cook, stirring, for 1 minute. Stir in coffee and vinegar; bring to a simmer. Return the beef to the pot and spoon some onions over it. Cover and transfer to the oven.
4. Braise the beef in the oven until fork-tender but not falling apart, 2 1/2 to 3 hours. Transfer beef to a cutting board, tent with foil and let rest for about 10 minutes.
5. Meanwhile, skim fat from the braising liquid; bring to a boil over medium-high heat. Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Season with pepper. Carve the beef and serve with gravy.

Nutrition

Per serving : 252 Calories; 6 g Fat; 2 g Sat; 6 g Mono; 67 mg Cholesterol; 4 g Carbohydrates; 32 g Protein; 0 g Fiber; 99 mg Sodium; 49 mg Potassium

• 3 pounds butternut squash
• 1 tablespoon maple syrup
• Pinch sea salt
• Pinch freshly ground black pepper
• 2 teaspoons unsalted butter

1.  Preheat oven to 350 degrees.  Slice squash in half, scoop out seeds and place in baking pan flesh side down with enough water to barely cover the pan’s bottom..  
2.  Bake at 350 degrees for 40 to 60 minutes until squash is very tender.   
3.  Scoop out cooked squash and transfer to a mixing bowl.  Add remaining ingredients and whip at medium speed with an electric mixer until smooth.

Nutrition

Makes 6 (1/2-cup) servings, each containing approximately:

• 90 calories
• 19 gm. carbohydrate
• 2 gm. fat
• 5 mg. cholesterol
• 2 gm. protein
• 125 mg. sodium
• 5 gm. fiber

• 6 bone-in chicken thighs, skin removed, trimmed of fat
• 2 pounds sweet potatoes, peeled and cut into spears
• 1/2 pound white button mushrooms, thinly sliced
• 6 large shallots, peeled and halved
• 4 cloves garlic, peeled
• 1 cup dry white wine
• 2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 tablespoons white-wine vinegar

Preparation

1. Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

Nutrition

Per serving : 285 Calories; 6 g Fat; 2 g Sat; 2 g Mono; 50 mg Cholesterol; 35 g Carbohydrates; 17 g Protein; 5 g Fiber; 519 mg Sodium; 866 mg Potassium

• 8 corn tortillas
• 1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips or cubes
• 1/4 teaspoon salt, or to taste
• 2 teaspoons canola oil, divided
• 1 large onion, chopped
• 1 large green bell pepper, seeded and chopped
• 3 large cloves garlic, minced
• 1 jalapeño pepper, seeded and minced
• 1 tablespoon ground cumin
• 1/2 cup prepared hot salsa, plus more for garnish
• 1/4 cup chopped fresh cilantro
• Chopped scallions, fresh tomatoes and reduced-fat sour cream, for garnish

Preparation

1. Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to 15 minutes.
2. Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet over high heat until very hot. Add chicken and cook, stirring until browned on all sides, about 6 minutes. Transfer to a bowl.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes. Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright green but still crisp, 2 to 3 minutes more.
4. Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through, about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas and garnish with scallions, tomatoes and sour cream.

Nutrition

Per serving (without garnishes) : 303 Calories; 6 g Fat; 1 g Sat; 2 g Mono; 66 mg Cholesterol; 32 g Carbohydrates; 31 g Protein; 5 g Fiber; 421 mg Sodium; 533 mg Potassium

• Canola or olive oil cooking spray
• 1/4 cup all-purpose flour
• 2 large eggs
• 1/2 cup finely shredded Parmesan cheese
• 1 cup coarse dry breadcrumbs, preferably whole-wheat
• 1 pound chicken tenders
• 1 tablespoon Italian seasoning
• 1 teaspoon garlic powder
• 1/4 teaspoon salt
• 1 cup marinara sauce, heated

Preparation

1. Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
2. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
3. Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.

Nutrition

Per serving : 293 Calories; 8 g Fat; 3 g Sat; 2 g Mono; 140 mg Cholesterol; 22 g Carbohydrates; 31 g Protein; 3 g Fiber; 603 mg Sodium; 465 mg Potassium

Adobo-Rubbed Fish

• 4 teaspoons chili powder, preferably made with New Mexico or ancho chiles (see Note)
• 2 tablespoons lime juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon ground cumin
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 pounds mahi-mahi or Pacific halibut, 1/2-3/4 inch thick, skinned and cut into 4 portions

Coleslaw

• 1/4 cup reduced-fat sour cream
• 1/4 cup low-fat mayonnaise
• 2 tablespoons chopped fresh cilantro
• 1 teaspoon lime zest
• 2 tablespoons lime juice
• 1 teaspoon sugar
• 1/8 teaspoon salt
• Freshly ground pepper to taste
• 3 cups finely shredded red or green cabbage
• 12 corn tortillas, warmed

Preparation

1. To prepare fish: Combine chili powder, lime juice, oil, cumin, onion powder, garlic power, salt and pepper in a small bowl. Rub adobo rub all over fish. Let stand 20 to 30 minutes for the fish to absorb the flavor.
2. To prepare coleslaw: Combine sour cream, mayonnaise, cilantro, lime zest, lime juice, sugar, salt and pepper in a medium bowl; mix until smooth and creamy. Add cabbage and toss to combine. Refrigerate until ready to use.
3. Preheat grill to medium-high.
4. Oil the grill rack or use a grilling basket. Grill the fish until it is cooked through and easily flakes with a fork, 3 to 5 minutes per side. Transfer the fish to a platter and separate into large chunks.
5. Serve the tacos family-style by passing the fish, tortillas, coleslaw and taco garnishes separately.

Nutrition

Per serving : 319 Calories; 9 g Fat; 2 g Sat; 5 g Mono; 110 mg Cholesterol; 29 g Carbohydrates; 31 g Protein; 5 g Fiber; 702 mg Sodium; 824 mg Potassium

• 1 cup quartered cherry, or grape tomatoes
• 1 cup diced summer squash
• 1 cup thinly sliced red onion
• 12 green beans, trimmed and cut into 1-inch pieces
• 1/4 cup pitted and coarsely chopped black olives
• 2 tablespoons lemon juice
• 1 tablespoon chopped fresh oregano
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon capers, rinsed
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 1 pound tilapia fillets, cut into 4 equal portions

Preparation

1. Preheat grill to medium. (No grill? See Oven Variation, below.)
2. Combine tomatoes, squash, onion, green beans, olives, lemon juice, oregano, oil, capers, 1/4 teaspoon salt and 1/4 teaspoon pepper in a large bowl.
3. To make a packet, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Place one portion of tilapia in the center of the foil. Sprinkle with some of the remaining 1/4 teaspoon salt and pepper, then top with about 3/4 cup of the vegetable mixture.
4. Bring the short ends of the foil together, leaving enough room in the packet for steam to gather and cook the food. Fold the foil over and pinch to seal. Pinch seams together along the sides. Make sure all the seams are tightly sealed to keep steam from escaping. Repeat with more foil, cooking spray and the remaining fish, salt, pepper and vegetables.
5. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Use a spatula to slide the contents onto plates. Oven Variation: Preheat oven to 425°F. Place green beans in a microwavable bowl with 1 tablespoon water. Cover and microwave on High until the beans are just beginning to cook, about 30 seconds. Drain and add to the other vegetables (Step 2). Assemble packets (Steps 3-4). Bake the packets directly on an oven rack until the tilapia is cooked through and the vegetables are just tender, about 20 minutes.

Nutrition

Per serving : 181 Calories 7 g Fat; 1 g Sat; 4 g Mono; 57 mg Cholesterol; 8 g Carbohydrates; 24 g Protein; 2 g Fiber; 435 mg Sodium

Ingredients-4 servings

• 4 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat
• 1 teaspoon kosher salt, divided
• 1/4 cup plus 1 tablespoon all-purpose flour, divided
• 3 teaspoons extra-virgin olive oil, divided
• 2 large shallots, finely chopped
• 1/2 cup dry white wine (may omit wine and sub extra broth)
• 1 14-ounce can reduced-sodium chicken broth
• 1/3 cup reduced-fat sour cream
• 1 tablespoon Dijon mustard
• 1/2 cup chopped chives, (about 1 bunch)

Preparation

1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

Nutrition

Per serving : 244 Calories; 9 g Fat; 3 g Sat; 3 g Mono; 72 mg Cholesterol; 1 g Carbohydrates; 26 g Protein; 0 g Fiber; 679 mg Sodium; 334 mg Potassium

• 1 teaspoon sugar
• 1 teaspoon paprika
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon cayenne pepper
• 1 pound boneless, skinless chicken breast tenders, cut into 2-inch pieces (see Variation)
• 1 tablespoon canola oil
• 1 16-ounce package frozen bell pepper and onion mix

Preparation

1. Combine sugar, paprika, salt, pepper and cayenne in a medium bowl. Add chicken and toss to coat. Cover and refrigerate for 15 minutes or overnight.
2. Heat oil in a large nonstick skillet over high heat. Add pepper-and-onion mix and cook, stirring occasionally, until the vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and cook, stirring, until no longer pink in the center, 3 to 5 minutes. Serve hot. Variation: Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef or thinly sliced top round steak instead of chicken in this dish.

Nutrition

Per serving : 196 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 66 mg Cholesterol; 8 g Carbohydrates; 28 g Protein; 2 g Fiber; 392 mg Sodium; 292 mg Potassium