How To Prepare
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.
Divide the pasta among the plates. Garnish each with black pepper. Serve immediately.
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Pasta with grilled chicken, white beans and mushrooms
How To Prepare
Heat oil in Dutch oven or soup pot. Gently sauté garlic, onion and celery until softened. Sprinkle thyme and oregano, and stir. Add canned crushed and diced tomatoes, and vegetable broth, followed by chopped spinach and basil and stir until wilted. Bring to a boil, then reduce heat and simmer for 15-20 minutes. Stir in balsamic vinegar and season with freshly-ground black pepper.
Serve with crusty whole-grain bread
Serve 4-6
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Low Fat Tomato Spinach Soup
How To Prepare
Brush the base of a frying pan with olive oil.
Cook garlic and onion until soft. Add tomato, zucchini, bell pepper, tomato paste, basil and eggplant. Cook over low heat for approximately 20 minutes or until tender.
Meanwhile sprinkle fish with lemon juice. Grill for 3 minutes on each side.
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Grilled Fish with Ratatouille
How To Prepare
Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Arrange the tomatoes skin side down on the grill rack or skin side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, about 5 minutes. Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes.
In a small frying pan, heat the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Remove from the heat and set aside.
Core and peel the tomatoes. In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended. Stir in 1 tablespoon of the basil and 1/8 teaspoon of the pepper.
Sprinkle the chicken breasts with the remaining 1/8 teaspoon pepper. In a shallow dish, stir together the parsley, thyme and the remaining 2 tablespoons basil. Dredge the chicken in the herb mixture, coating completely. Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side.
Transfer the chicken breasts to warmed individual plates according to your menu serving size. Spoon the tomato sauce on top, dividing evenly. Serve immediately.
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Grilled chicken breasts with roasted yellow tomato sauce
How To Prepare
In a medium nonstick skillet, heat 2 teaspoons oil over medium heat, swirling to coat the bottom. Cook the tomatoes and spinach for 2 to 3 minutes, or until the tomatoes are slightly softened, stirring constantly. Transfer to a plate. Cover with aluminum foil to keep warm. Set aside.
In a small bowl, beat half the egg whites and stir in half the green onions.
Wipe the same skillet with paper towels, being careful to avoid burning your fingers. Add 1 teaspoon oil, swirling to coat the bottom. Place over medium heat. Pour in the egg white mixture, swirling to cover the bottom. Cook for 2 minutes without stirring. Using a rubber scraper, gently spread the uncooked part of the moist omelet to the edge. Cook for 1 to 2 minutes, or until no longer moist.
With the skillet still on the burner, spoon half the tomato mixture over half the omelet. Top the tomato mixture with half the basil. Remove from the heat. Fold the other half of the omelet over the filling. Cut the omelet in half crosswise. Transfer to plates. Cover with aluminum foil to keep warm.
Using the remaining ingredients, make and fill a second omelet.
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Farmer's Market Omelet
How To Prepare
Heat 2 teaspoons oil in a wok or Dutch oven over medium-high heat. Add chicken and cook, stirring often, until cooked through and lightly browned, about 5 minutes. Transfer the chicken to a plate.
Heat the remaining 2 teaspoons oil in the wok or pot. Add jalapeño (if using), scallion whites, mushrooms and ginger and cook, stirring, until fragrant and the mushrooms start to soften, 30 seconds to 1 minute. Stir in rice milk, lime juice and Splenda; bring to a simmer. Cook, stirring occasionally, until the mushrooms are tender, 2 to 3 minutes. Stir in cabbage, the chicken and scallion greens; cook, stirring constantly, until the cabbage is slightly wilted, 2 to 3 minutes. Stir in basil just before serving.
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Saucy Coconut -Chicken Stir-Fry
How To Prepare
Preheat the oven to 375°. Lightly spray a shallow baking pan with cooking spray. Place the fish in the pan.
In a small bowl, stir together the remaining salmon ingredients. Lightly spread on each fillet.
Bake for 15 to 20 minutes, or until the fish flakes easily when tested with a fork.
Meanwhile, chop the tomatoes, basil, and onion. Put in a small bowl. Add the vinegar, stirring gently to combine. Spoon over or beside the cooked fish.
Cook’s Tip
Some produce areas indicate “sweet onions” and others specify certain types, such as Vidalia, OsoSweet, Maui, Walla Walla, or Texas 1015. As the term indicates, these onions are less pungent than most other onions.
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Salmon with Tomato-Basil Salsa
How To Prepare
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Grill or broil the chicken until browned and just cooked through, about 5 minutes each side. Transfer the chicken to a cutting board and let rest 5 minutes before slicing into strips.
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions and mushrooms and saute until tender, about 5 minutes. Stir in the white beans, garlic, basil and grilled chicken strips. Keep warm.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Return the pasta to the pot and add the chicken mixture. Toss to mix evenly.
Divide the pasta among the plates. Garnish each with black pepper. Serve immediately.
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Pasta with grilled chicken, white beans and mushrooms
