Cook Without Book

Yield:  4 servings                 Ingredients 1  (3-ounce) package ramen noodles 1  (7-ounce) package baby spinach (about 8 cups) 1  (9-ounce) package frozen cooked chopped chicken breast, thawed 1  red bell pepper, seeded and chopped 1  (6-ounce) package frozen snow peas, thawed and drained 1/2 cup   golden raisins 1/4 cup   honey 3 tablespoons   cider vinegar 1 1/2 tablespoons   low-sodium soy sauce 1 1/2 tablespoons   grated peeled  fresh ginger Preparation Discard seasoning packet in package of noodles. Crumble noodles. Place 2 cups spinach on each of 4 plates. Top evenly with of noodles, chicken, and next 3 ingredients. Combine honey and remaining 3 ingredients, stirring with a whisk. Spoon about 2 1/2 tablespoons honey mixture over each salad. Nutritional Information Calories per serving: 373 Calories from fat: 14% Fat per serving: 5.7g Saturate...

Yield:  6 servings (serving size: 3/4 cup chicken mixture and 1/2 cup rice)                    Ingredients 1 pound   skinless, boneless chicken breasts, cut into strips 1/4 cup   orange juice 1 tablespoon   plus 1 teaspoon cornstarch, divided 1 teaspoon   vegetable oil 1/4 cup   chopped cashews 1  (8-ounce) can sliced water chestnuts, drained 1 cup   chopped green bell pepper (about 1 large) 1/2 cup   chopped green onions (about 2) 1 tablespoon   minced fresh ginger 1 cup   fat-free, less-sodium chicken broth 2 tablespoons   low-sodium soy sauce 1  (11-ounce) can mandarin oranges in light syrup, drained 3 cups   hot cooked brown rice Preparation Combine chicken strips, orange juice, and 1 teaspoon cornstarch in a medium bowl; cover and chill 1 hour. Heat oil in a nonstick skillet over medium heat. Add cashews; cook, stirring constantly, 30...

Prep Time:  7 minutes Cook Time:  9 minutes Yield:  7 cups (serving size: 1 cup)                  Ingredients Cooking spray 1  onion, finely chopped 1  large yellow bell pepper, finely chopped 1  small eggplant, finely chopped 3  garlic cloves, minced 1/4 teaspoon   freshly ground black pepper 1/4 cup   fat-free, less-sodium chicken broth 2 tablespoons   dry white wine 1  (4-ounce) jar diced pimiento, drained 3  (6-ounce) packages Italian-style chopped cooked chicken breast (about 4 cups) Preparation Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and next 4 ingredients; sauté 8 minutes or until vegetables are tender. Add chicken broth and wine; cook 1 minute. Remove from heat; stir in pimiento and chicken. Nutritional Information Calories per serving: 133 Calories from fat: 20% Fat per serving: 3g Saturated...

Yield:  4 servings (serving size: 1 hen half plus 3 tablespoons sauce)               Ingredients Hens: 2  (1 1/2-pound) Cornish hens 1 teaspoon   Spanish smoked paprika (available at specialty-food shops) 1/2 teaspoon   salt 1/2 teaspoon   ground coriander 1/4 teaspoon   freshly ground black pepper 1/2 teaspoon   chopped fresh thyme, divided Cooking spray 2  fresh thyme sprigs Sauce: 1 teaspoon   olive oil 1/2 cup   minced red onion 1/2 cup   fat-free, less-sodium chicken broth 1/4 cup   port or other sweet red wine 1/4 teaspoon   cornstarch 1/3 cup   dried cherries Additional thyme sprigs (optional) Preparation 1. Preheat oven to 400°. 2. Remove giblets and necks from hens. Rinse with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Combine paprika, next 3 ingredients (through pepper), and 1/4 teaspoon chopped thyme;...

Yield:  Serves 6 (serving size: 1 cup)                  Ingredients 2 tablespoons   olive oil 1/4 teaspoon   crushed red pepper 2  garlic cloves, minced 1  (1-pound) bunch kale, trimmed 1 cup   fat-free, lower-sodium chicken broth 1/4 teaspoon   kosher salt 1  (15-ounce) can cannellini beans, drained and rinsed 1 tablespoon   red wine vinegar Grated fresh pecorino Romano cheese (optional) Preparation 1. Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add red pepper and garlic; sauté 30 seconds. 2. Add kale, turning with tongs to coat. Add broth; cover and cook 3 minutes. Add salt and beans; cook, uncovered, 5 minutes, stirring occasionally. Remove from heat, and stir in vinegar. Sprinkle with cheese, if desired. Nutritional Information Calories per serving: 126 Fat per serving: 5g Saturated fat per serving: 0.8g Monounsaturated fat per ...

Yield:  serves 8 (serving size: 1 1/4 cups stew and 1/2 cup couscous)                   Ingredients 1 tablespoon   peanut oil 2 pounds   lean lamb stew meat, trimmed 3 1/4 cups   coarsely chopped onion 1 cup   (1/2-inch-thick) sliced carrot 1 cup   chopped green bell pepper 2 tablespoons   ground cumin 1 teaspoon   curry powder 1/2 teaspoon   ground turmeric 4 cups   chopped tomato 2 cups   cubed, peeled sweet potato 1  (15 1/2-ounce) can chickpeas, drained 1  (14 1/2-ounce) can fat-free, less-sodium chicken broth 1 teaspoon   salt 1/4 teaspoon   freshly ground black pepper 1  (10-ounce) box couscous Preparation Heat oil in a Dutch oven over medium-high heat. Add lamb; cook 5 minutes or until browned, stirring frequently. Stir in onion and next 5 ingredients (onion through turmeric); cook 5 minutes. Stir in tomato and next 5 ingredien...

Yield:  serves 5 (serving size: 1 1/4 cups)                   Ingredients 2 teaspoons   canola oil 1/2 cup   chopped shallots 3 cups   (1/2-inch) cubed peeled sweet potato 1 1/2 cups   (1/4-inch) sliced peeled carrots 1 tablespoon   grated ginger 2 teaspoons   curry powder 3 cups   fat-free, less-sodium chicken broth 1/2 teaspoon   salt Preparation Heat oil in a large saucepan over medium-high heat. Add shallots; saute 3 minutes or until tender. Add potato, carrots, ginger, and curry; cook 2 minutes. Add broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until vegetables are tender; stir in salt. Pour half of soup in a food processor; pulse until smooth. Repeat procedure with remaining soup. Nutritional Information Calories per serving: 144 Calories from fat: 14% Fat per serving: 2.3g Saturated fat per serving: 0.2g Monounsaturated fat per serving:...