Cook Without Book

Yield:  8 servings (serving size: 1 enchilada and 1/2 cup lettuce)                 Ingredients 8  (6-inch) corn tortillas Cooking spray 1 1/2 tablespoons   chopped onion 1 1/2 tablespoons   chopped fresh cilantro 1  jalapeño pepper, seeded and chopped 3 cups   shredded cooked chicken breast 3  (10-ounce) cans enchilada sauce, divided 1 1/2 cups   (6 ounces) shredded reduced-fat sharp Cheddar cheese 1/2 cup   diced tomato 1/3 cup   sliced ripe olives 4 cups   shredded iceberg lettuce Preparation Preheat oven to 350°. Wrap tortillas in aluminum foil; bake at 350° for 15 minutes. While tortillas bake, coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion, cilantro, and jalapeño; sauté until onion is tender. Add chicken and 1 can enchilada sauce; cook 5 minutes. Spoon chicken mixture evenly down centers of tortillas. Roll...

                Ingredients 4  dried Chinese (or shiitake) mushrooms 1/4 cup   tree ears, optional 4 cups   canned chicken broth 5 tablespoons   rice wine vinegar 1/4 cup   lean pork (from a center-cut pork chop), cut into julienne strips 1  block firm tofu (about 4 ounces), rinsed and cut into 1/4-inch cubes (about 3/4 cup) 1/3 cup   matchstick-cut canned bamboo shoots, rinsed and drained 2 tablespoons   cornstarch 1  large egg, well-beaten 1 teaspoon   toasted sesame oil 1/4 teaspoon   ground white pepper 1/8 teaspoon   granulated sugar 2 tablespoons   chopped scallions Preparation In a small bowl, soak mushrooms in 1/2 cup hot water for 15 minutes. Drain and squeeze dry; reserve soaking liquid. Cut off and discard stems; slice caps thinly. In a small bowl, soak the tree ears (if using) in 1/2 cup hot water for 30 minutes. Drain and squeeze dry. Remove any h...

                 Ingredients Olive oil-flavored cooking spray 1 cup   CHICKEN-VEGETABLE TOSS 1  (14.5-ounce) can no-salt-added diced tomatoes, drained 1  (8-ounce) carton egg substitute 2  large eggs, lightly beaten 1 tablespoon   chopped fresh oregano 1/4 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 1/2 cup   shredded part-skim mozzarella cheese Preparation Preheat oven to 450°. Heat a medium (10-inch) ovenproof skillet coated with cooking spray over medium-high heat. Add Chicken-Vegetable Toss and tomatoes; sauté 2 minutes. Combine egg substitute, eggs, oregano, salt, and pepper. Add egg mixture to pan; reduce heat to medium, and cook, uncovered, 5 minutes (do not stir). Sprinkle cheese over egg mixture, and place pan in oven. Bake at 450° for 10 minutes or until set. Broil 1 minute or until lightly browned. Cut into 4 wedges; serve immediately. Nutritional Inf...

              Ingredients 8 ounces   uncooked spinach fettuccine 1 1/2 pounds   sea scallops 3/4 teaspoon   freshly ground black pepper Cooking spray 2 tablespoons   extravirgin olive oil 1 tablespoon   Dijon mustard 1 tablespoon   chopped fresh basil 1/4 teaspoon   salt 3/4 cup   dry white wine or low-sodium chicken broth 1/3 cup   finely chopped green onion (about 2) 3 tablespoons   chopped fresh parsley Preparation Cook pasta according to package directions, omitting salt and fat. Drain. Rinse scallops, and pat dry with a paper towel. Sprinkle scallops with pepper. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add half of scallops; cook 3 minutes on each side or until done. Remove scallops from pan; keep warm. Repeat procedure with remaining scallops. Combine olive oil and next 3 ingredients; set aside. Place same pan over high ...

Prep Time:  1 minute Cook Time:  14 minutes Total Time:  3 minutes Yield:  4 servings (serving size: 1 chicken breast half)                   Ingredients 1 tablespoon   40%-less-sodium taco seasoning 4  (4-ounce) skinless, boneless chicken breast halves Cooking spray 1/2 cup   (2 ounces) shredded Monterey Jack cheese with jalapeño peppers 2 tablespoons   sliced jalapeño peppers (optional) Preparation Sprinkle taco seasoning over both sides of chicken. Place a large nonstick skillet over medium heat until hot. Coat chicken with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until chicken is done. Remove chicken from heat; sprinkle with cheese. Cover and let stand 3 to 4 minutes or until cheese melts. Garnish with jalapeño slices, if desired. Nutritional Information Calories per serving: 186 Calories from fat: 29% Fat per serving: 6g Saturated fat...

                                       Ingredients 1 1/2 teaspoons   blackened seasoning 4  (4-ounce) skinless, boneless chicken breast halves 1 teaspoon   olive oil 1  diced peeled avocado 2 tablespoons   chopped fresh cilantro 1  jalapeño pepper, seeded and finely chopped 2 tablespoons   fresh lime juice (about 1 lime) 1/4 teaspoon   salt 1  lime, cut into fourths Preparation Sprinkle seasoning on both sides of chicken. Heat oil in a large nonstick skillet over high heat. Add chicken to pan, smooth side down; cook 1 minute or until seared. Reduce heat to medium; cook 3 minutes on each side or until lightly browned. Combine avocado, cilantro, pepper, lime juice, and salt. Squeeze one-fourth lime over each piece of chicken before serving. Serve with avocado mixture. Nutritional Information Calories per serving: 221 C...

Prep Time:  30 minutes Cook Time:  5 hours Yield:  Serves: 8 (serving size: 1 thigh, 1/2 cup cooked vegetables, about 1/4 cup sauce)                  Ingredients 6  medium carrots, cut into 1/2-inch chunks 8 ounces   sliced baby bella mushrooms 2  dried bay leaves 1/4 cup   all-purpose flour 1/2 teaspoon   dried thyme 8  bone-in chicken thighs (about 3 lb. total), skin removed Salt and pepper 1 tablespoon   plus 1 tsp. olive oil 3 tablespoons   tomato paste 2 cups   dry red wine 8 ounces   peeled pearl onions (about 1 3/4 cups) 4 cups   baby arugula, for serving, optional Preparation 1. In a slow cooker, combine carrots, mushroom slices and bay leaves. 2. In a large bowl, combine flour and thyme. Season chicken with salt and pepper. Add chicken to bowl with flour mixture and toss until evenly coated. In a large skillet, warm 2 tsp. oil over me...

                  Ingredients 2 tablespoons   extra-virgin olive oil 1  (15 1/2-ounce) can chickpeas (garbanzo beans), drained 2  cloves garlic, minced 1/4 teaspoon   crushed red pepper 8 ounces   broccoli rabe (rapini), chopped into 1-inch pieces 3 cups   fat-free reduced-sodium chicken broth 4 cups   hot, cooked orecchiette (a little ear-shaped pasta), 8 ounces dry 1/8 teaspoon   salt 1/4 cup   (1 ounce) grated fresh Parmesan cheese Preparation 1. Heat oil in a Dutch oven over medium-high heat; add chickpeas and sauté 2 minutes or until they're just beginning to brown. Add garlic and crushed red pepper and sauté 30 seconds. 2. Add broccoli rabe and chicken broth to pan; bring to a simmer and cook 3 minutes or until broccoli rabe is crisp-tender. 3. Stir in hot pasta and salt; cook 2 minutes or until heated throughout. 4. Divide among 4 shallow bowls, and top each with P...

                         Prep Time:  30 minutes Cook Time:  1 hour, 30 minutes Yield:  Makes: 8 servings (serving size: 1 1/4 cups chili) Ingredients 2 pounds   ground turkey 3/4 teaspoon   black pepper 2 tablespoons   vegetable oil 2  large white onions, chopped 3  garlic cloves, finely chopped 1 tablespoon   ground cumin 1 teaspoon   dried oregano 2  (4-oz) cans green chilies, rinsed 4  (15-oz) cans white beans, rinsed 4 cups   low-sodium chicken broth 1/2 cup   2% milk 1 tablespoon   fine cornmeal Preparation 1. Heat a 5 1/2- to 6-quart pot over medium high. Add turkey and pepper; cook until brown. Transfer to a bowl. 2. Heat oil in pot over medium. Add onion and garlic; cook until soft (10 minutes). Stir in chilies, cumin, and oregano; cook 1 minute. Add turkey, beans, and broth; cook, covered (1 hour). 3. Whis...

                   Prep Time:  30 minutes Cook Time:  30 minutes Yield:  Makes: 8 servings (serving size: 1 1/4 cups curry) Ingredients 8 ounces   green beans, trimmed 2  medium carrots (10 oz), cut at a diagonal into 1/4-inch thick slices 3 tablespoons   green curry paste (available in the Asian aisle at most supermarkets) 2  (13.5-oz) cans light coconut milk 3/4 cup   low-sodium chicken broth* 1 tablespoon   Asian fish sauce* (also available at most supermarkets) 2 tablespoons   brown sugar (preferably dark) 1  large sweet potato (about 1 lb), cut into 1-inch pieces 2 pounds   skinless boneless chicken breasts, cut into 1/4-inch-thick slices (or firm organic tofu, cut into 1-inch cubes) 1  medium zucchini, halved lengthwise and cut into 1/2-inch-thick slices Preparation 1. Bring a medium saucepan of water with 1/2 tsp salt to a boil. Blanch g...

                  Yield:  2 servings (serving size: 3/4 cup rice, 1/2 of chicken mixture, 1/4 teaspoon sesame seeds) Ingredients 1 tablespoon   reduced-calorie margarine 2  (6-ounce) skinless, boneless chicken breast halves, cut into thin strips 3 cups   fresh broccoli florets 1 cup   cubed Red Delicious apple (about 1 medium) 3/4 cup   sliced mushrooms 1/4 cup   thinly sliced celery 1 tablespoon   water 1/4 teaspoon   salt 1/4 teaspoon   curry powder 1 1/2 cups   hot cooked long-grain rice 1/2 teaspoon   sesame seeds, toasted Preparation Melt margarine in a large nonstick skillet over medium-high heat. Add chicken; stir-fry 3 minutes. Add broccoli and next 6 ingredients; cover, reduce heat, and simmer 5 minutes or until vegetables are crisp-tender, stirring often. To serve, spoon 3/4 cup rice onto each plate; top evenly with chicken mixture. Sprinkle wi...