from the chicago tribune
Shaved fennel with red onion, olive oil and blood oranges
Serves 4 to 5
Ingredients
1 large fennel bulb (1 to 1 1/2 pounds), shaved (4 to 5 cups)
1/2 medium red onion, also shaved (about 1/2 cup)
5 Tbsps. extra-virgin olive oil
1/8 tsp, salt (or to taste)
3 blood oranges, peeled, seeded and sectioned
A handful of fronds from the fennel, snipped into tiny pieces with scissors
Freshly ground black pepper to taste
1. Combine the shaved fennel, red onion, olive oil and salt in a medium-sized bowl, and toss with a fork. Add the oranges and stir gently. Cover and chill until cold (unless the ingredients were very cold to begin with).
2. Just before serving, toss in the snipped, feathery fronds from the fennel. Top each serving with a few grinds of black pepper.
Per serving (based on 5 servings): 167 calories, 1 gram protein, 14 grams fat, 2 grams saturated fat, 10 grams carbohydrate, 3 grams fiber, 0 milligrams cholesterol, 83 milligrams sodium.
from the los angeles times
Roast chicken with fried artichokes and lemons
Total time: 1 hour
Servings: 4
Note: From test kitchen director Donna Deane.
Ingredients
1/4 cup olive oil, divided
2 Tbsps. butter, plus 1 tsp. cold butter cut into small pieces, divided
2 cloves garlic, mashed or pressed through a garlic press
4 chicken legs with thighs attached (about 12 ounces each)
Salt
3 Meyer lemons, divided
8 baby artichokes
1/2 cup heavy whipping cream
1/2 cup flour
1/3 cup chicken broth
3 Tbsps. white wine
Chervil leaves for garnish
1. Heat the oven to 375 degrees. Place 2 Tbsps. of the olive oil and 1 Tbsp. of the butter with the garlic in a small saucepan. Heat over low heat until the butter is melted. Cook for about a minute more until the garlic is fragrant, then remove from the heat.
2. Wash the chicken under cold water and pat dry with paper towels. Brush the chicken with the garlic mixture. Season each chicken leg with one-fourth tsp. salt and allow to stand at room temperature while you prepare the lemons and artichokes for frying.
3. Fill a large bowl with cold water and halve one of the lemons, squeezing the juice from one half into the water. Trim the artichokes down to the hearts: Using a sharp knife, cut away the tough outer leaves until you see only light green at the base. Cut away about the top half-inch of the artichoke tip. Trim the end of the stem, then peel the stem and base of the artichoke; there should be no dark green tough spots left, only pale green and ivory. Place the peeled artichokes into the bowl of lemon water.
4. When all of the artichokes are trimmed, slice them lengthwise no thicker than one-fourth inch, using a mandoline or by hand with a sharp knife. As you slice them, return them to the bowl of lemon water.
5. Using a mandoline or a sharp knife, slice two of the lemons crosswise into slices no thicker than one-fourth of an inch. Set aside.
6. Drain the artichokes well and pat them dry. Place the cream and flour into separate medium bowls and one by one dip the artichoke and lemon slices into the cream. Let any excess cream drain off, then dip the slices into the flour to coat, shaking off any excess flour. Set them on a wire rack until you are ready to fry them.
7. Heat a large heavy skillet with the remaining 2 Tbsps. olive oil and 1 Tbsp. butter over medium-high heat until hot. Add the chicken pieces in batches and cook until browned on both sides, about 3 minutes per side. Adjust the heat as necessary. Put the browned chicken in a large shallow baking pan. Wipe out the skillet with a paper towel and set aside for the pan sauce.
8. Roast the chicken until tender and a thermometer inserted into the meatiest part of the thigh (not touching the bone) reaches 165 to 170 degrees, about 30 to 35 minutes.
9. While the chicken is roasting, fill a large, heavy stock pot with enough oil for deep-frying (the oil should come about 3 inches up the sides of the pan). Heat the oil until a thermometer inserted reads 350 degrees. Add the lemon slices in batches to the deep fryer and cook until the slices are golden brown and puffed on both sides, about 1 1/2 minutes total. Fry the artichokes until lightly browned on both sides, about 1 minute total. Drain on paper towels and sprinkle lightly with salt. Set aside in a warm place until ready to serve.
10. Remove the cooked chicken from the oven and drizzle the pieces with the juice from the remaining half of the lemon. Remove the chicken from the pan and set aside in a warm place. Pour the chicken broth over the baking pan to loosen the juices and browned bits. Stir in the wine, then pour all of the liquid back into the sauté pan. Bring the sauce to a boil, then reduce the heat and simmer for 1 to 2 minutes, until slightly reduced. Swirl the remaining teaspoon of butter into the sauce, bit by bit, to thicken. Remove from the heat and strain the sauce through a fine mesh strainer. Set aside in a warm place.
11. To serve, place one chicken leg on each of four plates and spoon some sauce over it. Divide the lemons and artichokes evenly among the servings. Sprinkle each chicken piece with a few chervil leaves and serve immediately.
Each serving: 720 calories; 52 grams protein; 30 grams carbohydrates; 8 grams fiber; 43 grams fat; 15 grams saturated fat; 200 mg. cholesterol; 893 mg. sodium.
Braised chicken with capers
Total time: 55 minutes
Servings: 4
Note: From test kitchen director Donna Deane.
Ingredients
1 pound new potatoes
8 skinless, bone-in chicken thighs (6 to 7 ounces each)
Salt
Freshly ground black pepper
3 Tbsps. olive oil
1 shallot, finely chopped
1/4 cup salt-packed capers, rinsed and coarsely chopped
3/4 cup chicken broth
1 Tbsp. sherry vinegar
1 Tbsp. lemon juice
2 Tbsps. chives, cut into 1-inch pieces
1. Clean and quarter the potatoes. Place them in a bowl of cold water and set aside.
2. Wash the chicken under cold running water and pat dry with paper towels. Remove excess fat and season each piece with a pinch each of salt and pepper.
3. Heat the oil in a large heavy skillet over medium-high heat until hot. Quickly sear the chicken thighs until browned on both sides, 2 to 3 minutes per side; taking care as the chicken will splatter and adjusting the heat as necessary. Remove the browned chicken to a plate.
4. Drain the potatoes and pat dry with paper towels. Add them to the hot skillet, cut side down, and cook until lightly browned, 3 to 4 minutes. Remove them to a plate and cover to keep warm.
5. Add the shallot and capers to the skillet and quickly sauté, about 1 minute. Stir in the chicken broth, vinegar and lemon juice, scraping up any browned bits in the bottom of the pan.
6. Add the chicken back to the pan, and bring to a gentle simmer. Cover with a tight-fitting lid. Cook the chicken until tender and a thermometer inserted into the meat reads 165 degrees, about 25 to 30 minutes. Add the browned potatoes to the pan during the last 15 minutes of cooking.
7. Arrange the chicken and potatoes on a platter. Taste the sauce to check the seasoning, then bring to a simmer and cook for an additional minute. Spoon the sauce over the chicken, and sprinkle with the chives. Serve immediately.
Each serving: 387 calories; 28 grams protein; 21 grams carbohydrates; 3 grams fiber; 21 grams fat; 4 grams saturated fat; 93 mg. cholesterol; 860 mg. sodium.
Basque-style chicken
Total time: 35 minutes
Servings: 2
Note: From test kitchen director Donna Deane. Espelette pepper is available at specialty food stores. You can substitute canned San Marzano tomatoes for fresh tomatoes.
Ingredients
2 boneless, skinless chicken breasts, about 7 ounces each
1/2 tsp. salt
Freshly ground black pepper
1 Tbsp. butter
2 Tbsps. olive oil, divided
2 ounces pancetta, cut into 1/4 -inch pieces
2 Tbsps. minced shallot
1 clove garlic, crushed
1/2 cup dry white wine such as Pinot Grigio
1/2 cup chicken broth
1/8 tsp. Espelette pepper
3 sprigs thyme
1/2 cup diced tomato, cut into 3/4 -inch dice
1/4 cup nicoise olives
1. Place each chicken breast between two large pieces of plastic wrap. Using the flat side of a meat mallet or heavy skillet, pound each breast until it is uniformly about one-fourth-inch thick. Season each piece with one-fourth teaspoon salt and a pinch of pepper. Place each breast on top of a large piece of plastic wrap or wax paper.
2. In a large skillet, heat the butter and 1 Tbsp. of the olive oil over medium-high heat until hot. Add the chicken, one piece at a time, and sauté until golden-brown, about 2 1/2 minutes on the first side and 30 seconds on the other. Remove the chicken to a plate. Set aside in a warm place.
3. Drain the excess fat from the pan and add the remaining Tbsp. of oil over medium heat. Add the pancetta and sauté until browned, about 2 minutes. Add the shallot and sauté for 1 minute, until tender, then add the garlic and sauté just until aromatic, a few seconds, being careful not to brown. Add the wine, stirring to scrape up the browned bits at the bottom of the pan.
4. Stir in the chicken broth, the Espelette pepper, thyme and tomatoes. Allow the sauce to come to a simmer and cook for 5 minutes so that the flavors develop. Stir in the olives.
5. Add the chicken back to the pan, spooning the sauce over it. Cook for 1 minute, then remove the chicken to a plate. Spoon the sauce evenly over each piece, and serve immediately.
Each serving: 515 calories; 45 grams protein; 6 grams carbohydrates; 1 gram fiber; 30 grams fat; 8 grams saturated fat; 135 mg. cholesterol; 1,144 mg. sodium.
Spinach salad a la strawberry
Active Work and Total Preparation Time: 25 minutes
Servings: 6
Ingredients
1 pint strawberries, hulled
3 Tbsps. rice vinegar
1 Tbsps. olive oil
1 tsp. minced tarragon
1 Tbsp. snipped chives
1 tsp. lemon juice
1 clove garlic, minced
1/4 cup water
Salt, pepper
8 cups torn spinach leaves
4 thin slices red onion
4 kiwifruit, peeled and sliced
1/4 cup queso fresco
1. Puree the strawberries with a pulsing motion in a food processor until smooth. Stir in the rice vinegar, olive oil, tarragon, chives, lemon juice, garlic, water, salt and pepper to taste.
2. Divide the spinach, red onion, and kiwifruit among 4 chilled serving plates. Sprinkle the salads with queso fresco. Serve with the strawberry dressing.
Each serving with 1 Tbsp. dressing: 82 calories; 126 mg sodium; 3 mg cholesterol; 4 grams fat; 1 gram saturated fat; 10 grams carbohydrates; 3 grams protein; 2.79 grams fiber.
from the baltimore sun
Grilled chicken with green abies
Serves 2
Ingredients:
2 large boneless chicken breasts
3 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon chopped fresh rosemary leaves
salt and pepper to taste
2 pinches microgreens
extra-virgin olive oil for drizzling (about 1 teaspoon)
1. Prepare grill 2. Brush chicken breasts with mixture of olive oil, lemon juice, rosemary leaves and salt and pepper. 3. Grill chicken until completely cooked. 4. Let cool 5 minutes; cut into 1/2-inch crosswise slices. Fan chicken breasts on plates and top with microgreens. Drizzle with a smidgen of extra-virgin olive oil.
Note: Decide what type of subtle accent you want the chicken to have, then use the corresponding microgreen. Try adding red-beet microgreens for a delicate mustardlike accent.
-- From "Melissa's Great Book of Produce" by Cathy Thomas
Per serving: 379 calories, 29 grams protein, 28 grams fat, 5 grams saturated fat, 2 grams carbohydrate, 0 grams fiber, 82 milligrams cholesterol, 70 milligrams sodium
Roasted apricot and arugula salad with gorgonzola
Serves 4
Ingredients:
4 halved and pitted apricots
olive oil (about 1 tablespoon)
6 to 8 cups washed and dried baby arugula
1 cup thinly sliced radicchio
1/2 cup crumbled gorgonzola cheese
2 tablespoons balsamic vinegar
5 tablespoons olive oil
salt and pepper to taste
1. Preheat the oven to 350 degrees.
2. Brush apricots on both sides with olive oil and place them flesh side up on a rimmed baking sheet lined with parchment paper.
3. Roast until apricots are cooked and slightly softened, about 15 to 18 minutes. Set aside to cool slightly.
4. To make the dressing, in a small bowl, whisk together the vinegar and oil; season with salt and pepper.
5. In a large bowl, toss the arugula and radicchio with just enough dressing to coat the leaves. Divide the salad among 4 individual plates and top each serving with 2 apricot halves. Top with crumbled gorgonzola. Drizzle the remainder of the dressing over the salads.
Note: If you can't find fresh apricots, you can use 6 to 8 soft and plump dried apricots, thinly sliced. Try adding sliced hazelnuts, almonds or pine nuts.
-- From "Raising the Salad Bar," by Catherine Walthers
Per serving: 260 calories, 4 grams protein, 25 grams fat, 6 grams saturated fat, 7 grams carbohydrate, 2 grams fiber, 13 milligrams cholesterol, 203 milligrams sodium