Read Online Double Delicious by Jessica Seinfeld - Free Book Online Page B
Authors: Jessica Seinfeld
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finely chopped
½ cup low-fat, reduced-sodium chicken broth
1 cup cauliflower puree
Zest and juice from 1 large lemon
¼ cup reduced-fat cream cheese
¼ cup grated Parmesan or Romano cheese
1. Cook the orzo 5 minutes less than the package instructions. Drain and set aside.
2. Sprinkle the chicken with the salt, pepper, and paprika. Heat 1 tablespoon of the olive oil in a large skillet over high heat. Add the chicken and cook until it’s brown on the outside and no longer pink in the center, 5 to 6 minutes per side. Remove to a cutting board. When the chicken is cool to the touch, shred it with your fingers. Set aside.
3. In the same skillet, add the remaining tablespoon of olive oil and place over medium heat. Add the onions and garlic. Cook until the onions begin to soften but not brown, 5 to 6 minutes. Stir in the orzo, chicken, broth, and cauliflower puree. Add the lemon zest, cream cheese, and Parmesan or Romano, stirring until the cream cheese melts completely and mixture is creamy. Stir in the lemon juice just before serving.
Joy:
This updated take on the classic comfort food “chicken and rice” delivers great taste without all of the calories, saturated fat, and salt.
Calories: 413, Carbohydrate: 36 g, Protein: 36 g, Total Fat: 13 g, Saturated Fat: 4 g, Sodium: 555 mg, Fiber: 8.5 g
My 5 Favorite Whole-Grain Tips
W hole grains are one of nature’s simplest ways of delivering all kinds of good things, from protein to fiber to vitamins and minerals. They’re inexpensive, easy to cook, and great to have on hand. And really, there’s no need to relearn the way you cook or eat. Adding whole grains to your meals could not be easier.
Add ½ cup of cooked wild rice, brown rice, or barley to your favorite canned or homemade soup or stew.
Next time you make meatballs, burgers, or meatloaf, mix w cup of ground bran cereal or flaxseed meal or wheat germ into each pound of ground chicken or turkey.
Whenever a baking recipe calls for all-purpose flour, substitute half of it with whole-wheat flour.
Make whole-wheat pretzels or whole-grain crackers the family snack food and serve with hummus, salsa, or bean dip.
Not many people think of popcorn as a whole grain, but, if prepared healthfully on the stovetop using whole popcorn kernels, it can be one of the healthiest snacks to eat. It’s a good source of fiber, has all the benefits of any other whole grain, and is quite filling—all good things for a snack! The best part is that it’s low in calories. I’ll season it with a little grated cheese and sprinkle with salt or spices, like cayenne pepper or cinnamon.
Pumpkin Ravioli
Homemade ravioli seems impossible, right? Not at all! This is both the tastiest and the prettiest dish. I love to serve this for a casual meal, and they are so elegant that they work for a fancy dinner party as well.
----
Prep: 25 minutes
Total: 30 minutes
Yield: Makes 36 ravioli
----
1 (15-ounce) can low-sodium white beans, such as navy, rinsed and drained
½ cup canned 100% pure pumpkin puree
½ cup part-skim ricotta cheese
¼ cup grated Parmesan
¾ teaspoon garlic powder
1 large egg
72 wonton wrappers, about 1½ (12-ounce) packages
1 tablespoon cornstarch
1½ cups jarred marinara sauce, microwaved 1 minute or until warm
1. Fill a large stockpot with water and bring to a boil. Place the beans, pumpkin puree, ricotta, Parmesan, and garlic powder into a food processor. Process until smooth.
2. In a small bowl, beat the egg with about 1 tablespoon of water.
3. Set the wonton wrappers on a cutting board. Place 1 tablespoon of the mixture onto a wrapper. Brush the edges of the wonton with the egg wash. Top off with another wonton sheet. To make a round shape, cut around the base of the pumpkin can. Press the edges of the ravioli together firmly, to seal.
4. Place the ravioli on a baking sheet sprinkled with the cornstarch. When all the ravioli are cut out, carefully place them in the boiling water using a slotted spoon.
½ cup low-fat, reduced-sodium chicken broth
1 cup cauliflower puree
Zest and juice from 1 large lemon
¼ cup reduced-fat cream cheese
¼ cup grated Parmesan or Romano cheese
1. Cook the orzo 5 minutes less than the package instructions. Drain and set aside.
2. Sprinkle the chicken with the salt, pepper, and paprika. Heat 1 tablespoon of the olive oil in a large skillet over high heat. Add the chicken and cook until it’s brown on the outside and no longer pink in the center, 5 to 6 minutes per side. Remove to a cutting board. When the chicken is cool to the touch, shred it with your fingers. Set aside.
3. In the same skillet, add the remaining tablespoon of olive oil and place over medium heat. Add the onions and garlic. Cook until the onions begin to soften but not brown, 5 to 6 minutes. Stir in the orzo, chicken, broth, and cauliflower puree. Add the lemon zest, cream cheese, and Parmesan or Romano, stirring until the cream cheese melts completely and mixture is creamy. Stir in the lemon juice just before serving.
Joy:
This updated take on the classic comfort food “chicken and rice” delivers great taste without all of the calories, saturated fat, and salt.
Calories: 413, Carbohydrate: 36 g, Protein: 36 g, Total Fat: 13 g, Saturated Fat: 4 g, Sodium: 555 mg, Fiber: 8.5 g
My 5 Favorite Whole-Grain Tips
W hole grains are one of nature’s simplest ways of delivering all kinds of good things, from protein to fiber to vitamins and minerals. They’re inexpensive, easy to cook, and great to have on hand. And really, there’s no need to relearn the way you cook or eat. Adding whole grains to your meals could not be easier.
Add ½ cup of cooked wild rice, brown rice, or barley to your favorite canned or homemade soup or stew.
Next time you make meatballs, burgers, or meatloaf, mix w cup of ground bran cereal or flaxseed meal or wheat germ into each pound of ground chicken or turkey.
Whenever a baking recipe calls for all-purpose flour, substitute half of it with whole-wheat flour.
Make whole-wheat pretzels or whole-grain crackers the family snack food and serve with hummus, salsa, or bean dip.
Not many people think of popcorn as a whole grain, but, if prepared healthfully on the stovetop using whole popcorn kernels, it can be one of the healthiest snacks to eat. It’s a good source of fiber, has all the benefits of any other whole grain, and is quite filling—all good things for a snack! The best part is that it’s low in calories. I’ll season it with a little grated cheese and sprinkle with salt or spices, like cayenne pepper or cinnamon.
Pumpkin Ravioli
Homemade ravioli seems impossible, right? Not at all! This is both the tastiest and the prettiest dish. I love to serve this for a casual meal, and they are so elegant that they work for a fancy dinner party as well.
----
Prep: 25 minutes
Total: 30 minutes
Yield: Makes 36 ravioli
----
1 (15-ounce) can low-sodium white beans, such as navy, rinsed and drained
½ cup canned 100% pure pumpkin puree
½ cup part-skim ricotta cheese
¼ cup grated Parmesan
¾ teaspoon garlic powder
1 large egg
72 wonton wrappers, about 1½ (12-ounce) packages
1 tablespoon cornstarch
1½ cups jarred marinara sauce, microwaved 1 minute or until warm
1. Fill a large stockpot with water and bring to a boil. Place the beans, pumpkin puree, ricotta, Parmesan, and garlic powder into a food processor. Process until smooth.
2. In a small bowl, beat the egg with about 1 tablespoon of water.
3. Set the wonton wrappers on a cutting board. Place 1 tablespoon of the mixture onto a wrapper. Brush the edges of the wonton with the egg wash. Top off with another wonton sheet. To make a round shape, cut around the base of the pumpkin can. Press the edges of the ravioli together firmly, to seal.
4. Place the ravioli on a baking sheet sprinkled with the cornstarch. When all the ravioli are cut out, carefully place them in the boiling water using a slotted spoon.
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