Making the Cut (26 page)

2 cups sliced onion

1 (14.5-ounce) can chopped tomatoes, undrained

8 large Swiss chard leaves or banana leaves

cilantro sprigs (optional)

1. With a food processor running, drop garlic through the food chute and process until minced. Add the next 8 ingredients (water through black pepper), and process until blended. Reserve 1 cup of the garlic mixture, and set aside; combine the rest with the chicken in a large zip-top plastic bag, and seal. Marinate in refrigerator 8 hours, turning the bag occasionally.

2. Remove chicken from bag.

3. Preheat oven to 350°F.

4. Heat broth in a large nonstick skillet over medium-high heat. Add onion, and cook for 3 minutes or until tender. Add ¼ cup reserved marinade and the tomatoes. Bring to a boil, and cook for 5 minutes or until reduced to 2 cups. Remove tomato mixture from heat, and set aside.

5. Drop Swiss chard or banana leaves into a large saucepan of boiling water; cook 30 seconds. Drain and rinse under cold water; drain again.

6. Place 1 chicken breast in center of each leaf, and top with ¼ cup tomato mixture. Fold in the edges of leaves, and roll up; place the chicken rolls in a 13 × 9-inch baking dish. Pour remaining ¾ cup of marinade over the chicken rolls. Cover, and bake for 50 minutes; uncover, and bake for an additional 10 minutes. Serve with the remaining tomato mixture. Garnish with cilantro sprigs, if desired.

NUTRITION PER SERVING

Sauces, Snacks, and Sides

When asparagus is out of season in the winter and fall, use fresh green beans or broccoli.

1½ tablespoons rice vinegar

2 teaspoons sesame seeds, toasted

2 teaspoons peeled, grated fresh ginger

2 teaspoons vegetable oil

1 teaspoon minced shallots

½ teaspoon low-sodium soy sauce

½ teaspoon honey

¼ teaspoon dried rosemary, crushed

¼ teaspoon freshly ground black pepper

5 cups (1-inch) diagonally cut asparagus (about 2 pounds), steamed and chilled

Combine first 9 ingredients, stirring with a whisk. Combine vinegar mixture and asparagus; toss well.

NUTRITION PER SERVING

8 plum tomatoes (about 1 pound)

cooking spray (olive or canola oil preferred)

1½ cups diced onion, divided

½ cup dry red wine

1 teaspoon chopped fresh oregano

½ teaspoon freshly ground black pepper

1 cup sliced onion

½ cup dry white wine

20 garlic cloves, peeled (about 2 large heads)

1 cup canned low-sodium vegetable broth

18 (½-inch-thick) slices eggplant (about 2 medium)

2 (10-ounce) packages frozen chopped spinach, thawed, drained, and squeezed dry

4 ounces reduced-fat feta cheese, crumbled

oregano sprigs (optional)

1. Preheat oven to 425°F.

2. Place tomatoes in a shallow baking dish coated with cooking spray. Bake for 30 minutes. Set aside.

3. Heat a medium saucepan over medium-high heat. Add 1 cup diced onion; sauté 3 minutes. Stir in tomatoes, red wine, oregano, and black pepper; bring to a boil. Reduce heat; simmer 20 minutes. Place tomato mixture in a blender; process until smooth. Set aside; keep warm.

4. Place a saucepan coated with cooking spray over high heat. Add sliced onion; sauté 5 minutes. Add white wine and garlic. Bring to a boil; cook 5 minutes. Stir in broth; bring to a boil. Reduce heat; simmer 20 minutes. Place garlic mixture in a blender; process until smooth. Set aside; keep warm.

5. Place half of eggplant in a single layer on a baking sheet coated with cooking spray; broil 5 minutes on each side or until lightly browned. Repeat procedure with remaining eggplant; set aside.

6. Place a large nonstick skillet coated with cooking spray over medium-high heat. Add ½ cup diced onion; sauté 3 minutes. Add spinach; cook 10 minutes, stirring frequently. Remove from heat; stir in cheese.

7. Preheat oven to 425°F.

8. Arrange 6 eggplant slices, 2 to 3 inches apart, on a baking sheet. Spread 2½ tablespoons spinach mixture over each slice. Stack each with another eggplant slice, an additional 2½ tablespoons spinach mixture, and remaining slices. Bake for 15 minutes. Arrange 1 eggplant stack on each of 6 plates; spoon 1/3 cup tomato sauce and 2 tablespoons garlic sauce on each plate. Garnish with oregano, if desired.

NUTRITION PER SERVING

3 cups water

2 cups dried brown lentils

1 cup diced onion

2/3 cup low-carb barbecue sauce

¼ cup prepared mustard

½ teaspoon ground ginger

½ teaspoon vanilla extract

¼ teaspoon ground allspice

¼ teaspoon freshly ground black pepper

1. Preheat oven to 350°F.

2. Combine water and lentils in a large saucepan. Bring to a boil; cover, reduce heat to medium-low, and simmer 20 minutes. Drain lentils in a colander over a bowl, reserving 1 cup cooking liquid.

3. Combine lentils and diced onion in an 11 × 7-inch baking dish. Combine reserved cooking liquid, barbecue sauce, and the remaining ingredients. Pour the barbecue mixture over the lentil mixture, stirring to combine. Bake for 1 hour.

NUTRITION PER SERVING

To trim Brussels sprouts, discard the tough outer leaves and trim off about ¼ inch from the stems. Don’t trim too much from the stems, or the sprouts will fall apart. Be sure to brown the garlic over low heat, because it can burn in a flash.

6 cups trimmed Brussels sprouts, halved (about 2 pounds)

1 tablespoon olive oil, divided

1/8 teaspoon freshly ground black pepper

cooking spray

3 garlic cloves, thinly sliced

1 tablespoon fresh lemon juice

1. Preheat oven to 425°F.

2. Combine the Brussels sprouts, 1½ teaspoons oil, and black pepper. Place sprouts mixture in a 13 × 9-inch baking dish coated with cooking spray. Bake for 25 minutes or until sprouts are crisp-tender. Keep warm.

3. Heat 1½ teaspoons olive oil in a small skillet over medium-low heat. Add garlic, and cook for 3 minutes or until golden brown, stirring occasionally. Remove from heat; stir in juice. Add to sprouts mixture; toss well.

NUTRITION PER SERVING

1 cup baking Splenda

1/3 cup water

1¼ teaspoons ground red pepper

2 teaspoons fresh lemon juice

½ teaspoon ground cumin

2 cups blanched almonds

cooking spray (olive or canola oil preferred)

1. Preheat oven to 325°F.

2. Combine the first 5 ingredients (Splenda through cumin) in a medium, heavy saucepan over medium-high heat. Bring to a boil, stirring occasionally. Add almonds to pan, and cook 22 minutes or until Splenda mixture thickens and coats the nuts, stirring occasionally. Immediately spread nut mixture in a single layer on a jelly roll pan coated with cooking spray. Bake for 20 minutes. Separate nuts with 2 forks. Cool completely.