Posts Tagged Broccoli
Pork with Lemon Caper Sauce
Posted by Eileen Devlin in Low Calorie, Main Course, Pasta, Pork, Side Dishes, Vegetables on March 22nd, 2010
Here is one delicious quick and easy recipe that is a sure-fire crowd pleaser – especially if you love pork chops. This has a light but flavorful breading – crisp on the outside and tender and juicy on the inside. You cannot go wrong with this 
1/3 c flour
1/8 tsp salt
3 tbsp Italian-seasoned bread crumbs
3 tbsp preshredded fresh Parmesan cheese
1/4 tsp black pepper
1 large egg white, lightly beaten
4 – 4 oz boneless center cut pork chops (about 1/2 thick)
2 tsp olive oil
1/2 c fat free less sodium chicken broth
1 tbsp dry white wine
1/4 tsp grated lemon rind
1 tbsp fresh lemon juice
2 tsp capers, rinsed and drained
1. Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.
2. Heat oil in skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 mins). Serve with pork. Yields 4 servings.
I know the pork appears a little burnt but it certainly didn’t taste that way. The recipe didn’t have a picture so I wasn’t quite sure how it was going to look but the taste was amazing! I served it with orzo (splashed with some fresh lemon juice, salt, and parsley) and garlic-red pepper broccoli. I had my son help me make this dinner so I *think* that’s why he enjoyed every bite of it – even the broccoli
Nutritional Information (pork only):
Calories: 256
Fat: 10.1 g
Protein: 28.2 g
Carbohydrate: 11.5 g
Fiber: 0.7 g
Cholesterol: 68 mg
Sodium: 419 mg
Chicken and Wild Mushroom Hash Cakes with Garlic and Red Pepper Broccoli
Posted by Eileen Devlin in Chicken, Low Calorie, Main Course, Poultry, Site News, Vegetables on March 18th, 2010
With all the previous potato talk – here’s another way to enjoy our favorite starch! I came across this recipe and knew I had to try this. Just think. . .you can take your poultry or mashed potato leftovers and turn them into some fried goodness I think I’m salivating again. . .
Hash Cakes:
2 c chopped shiitake mushroom caps
1 garlic clove, minced
2 c chopped cooked chicken/turkey
2 c mashed cooked baking potatoes
3/4 c panko bread crumbs
1/2 c shredded Cheddar cheese
1/3 c thinly sliced green onions
1.5 tbsp finely chopped fresh thyme
1/4 tsp salt
1/4 tsp black peppper
1 tbsp canola oil
1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms and garlic to pan; saute 5 minutes or until tender, stirring frequently. Combine mushroom mixture, chicken, potatoes, 1/4 c panko, and next 5 ingredients in a large bowl. Divide mixture into 8 equal portions, shaping each into a 1/2 in thick patty. Refrigerate 10 minutes. Dredge patties in remaining 1/2 c panko.
2. Heat 1.5 tsp oil in a large nonstick skillet over medium-high heat. Add the patties and cook 2 minutes on each side – you might need to do this in batches. Yields 4 servings (2 patties each).
***I served this with a side of broccoli (2 cloves minced garlic and 1/4 tsp crushed red pepper – sauteed with broccoli — you can also use broccolini – and simmered with 1/2 c water, covered, for about 6-7 minutes) and cranberry sauce.
This was so delicious! That’s all I have to say about this.
Nutritional Information:
Calories: 263
Fat: 10 g
Protein: 25.1 g
Carbohydrate: 18.2 g
Fiber: 2.2 g
Cholesterol: 68 g
Sodium: 556 mg
Cream of broccoli soup
Posted by monicajane in Food, soup on September 14th, 2009
6 heads of broccoli
64 oz of vegetable stock
2 large onions
1 head of garlic
1 cup of cream
1/3 lb goat cheese (fresh round)
This is a large recipe. You can halve it and it would be enough for about 4 – 6 bowls.
This is one of my simple quick soups. One could saute the onions and garlic first and it might make a better soup, but these lazy put everything in some stock, boil, and puree soups are working just fine me. They are really good.
So that’s what you do. Cut up all broccoli and onions in large pieces, no need to be careful or meticulous. The only tricky part is peeling the stalks and cutting up those.
Throw the broccoli, onion, and garlic, salt and pepper in the stock, boil until very soft.
Cool the veggie a bit and puree in a blender.
Once pureed add the cream and goat cheese. Heat enough to melt the cheese but do not bring to a boil again.
I froze this and it was fine upon reheating too.
Campanelle with Chicken and Vegetables
Posted by Van Santos in Main Course on April 14th, 2009
Last night I was thinking to myself “I want a nice, healthy, fresh dinner tomorrow.” Immediately my mind started running different options – do I want a fresh salad or a simple pasta dish. After roughly 12 hours with the topic running through my mind, I decided pasta was the way to go. I take my dinner choices seriously!
This dish is based, in part, on the recipe over at My Tasty Treasures. I made a few changes based on what seemed right for me and then I had a go.
What you’ll need:
- 3 Boneless, Skinless Chicken Breasts
- 1 Head of Broccoli
- 1 Red Bell Pepper
- 1 Yellow Squash
- 3 cloves of Garlic
- 2 cups of Chicken Stock
- 2 tsp of Basil
- 2 tsp of Olive Oil
- 2 tbsp of Butter
- ½ tsp of Black Pepper
- ½ tsp of Salt
- Shredded Asiago Cheese
- Pasta (cooked and ready – remember to boil in saltwater!)
Chicken Breast, Red Peppers, Yellow Squash, Campanelle Pasta
Food Prep
Cut your Chicken Into thumb sized cuts, set aside
Chop your Broccoli into Florets
Slice your squash into half dollar chips
Peel and dice your Garlic
Cooking
1) Place your vegtabiles into a pan with ½ inch of water, steam on medium-high heat for 5 mins, set aside (or cook while doing next part)
2) Place olive oil and garlic into large pan, cook until garlic is brown
3) Add chicken stock and chicken cuts – cook over medium-high heat until the chicken is almost cooked
4) Add Butter, Basil, Salt and Pepper – stir
5) Add Pasta and Vegetables and simmer, stirring occasionally, until the chicken reaches the desired degree of cooking
Finished and ready to go!
I was hoping for a quick and easy dish, and I found it. Total prep and cook time is roughly 25 minutes and is not difficult at all. More importantly, and I very well may be biased, this is one of the freshed dishes I’ve had in a long time. With a few tweaks this dish could very easily be of restaurant quality. It is truly that good. The Red Peppers hold the taste of the chicken stock ever so slightly, the asiago adds a bit a sharpness and the chicken is juicy.
Really, as long as you do not overcook the chicken I truly believe you will enjoy this dish!
