Tag Archives: low fat

Escarole, Spicy Sausage & Cannellini Bean Stew

I’ve been trying to come up with a recipe today and my mind just keeps getting sidetracked. It’s Thursday, I have an hour left before I go to “Happy Hour” with the neighborhood ladies and I am still sitting here wondering what to use in today’s blog. First I thought about doing a “happy hour” recipe, then changed my mind. I am clueless today. Good thing I don’t have to drive anywhere! We have it at our homes, we take turns once a month. So I just have to walk a few houses away.  But I still want to make sure this is done BEFORE I go meet the ladies. So I was just looking everywhere for anything. It’s been one of those days today. Not much sun out and under 80 degrees for a change. It is fall after all! Then I came across an email I got from Fine Cooking. The recipe looked pretty simple and it’s pretty quick to make too. That is always a plus. If I had escarole in the house I’d make this tonight. But I don’t so I will make it next week. Hopefully I will get another cool “fall” day in Florida!

The recipe calls for regular hot Italian sausage. I have not used regular sausage in my cooking at home in a very long time. I have used pre-cooked or uncooked chicken sausages. They come in all kinds of flavors these days and are really tasty. They have Italian style also and spicy versions as well. So that’s what I will use. Whenever they are on sale or I have coupons I stock up. They freeze extremely well. Always good for a quick snack too if you get company. Just nuke em and slice em up. Stick a few toothpicks in and serve with mustard or whatever you have for dipping. Voila! If you don’t like spicy, use regular. No worries! I will also up the amount of garlic, hey, I’m Italian, I need my garlic! For now the photo is the one I got with the recipe, but as soon as I make this myself I will swap it for my own. Seems like I take pictures of every meal these days, just in case! If anybody makes it let me know!

INGREDIENTS:

1 tablespoon extra-virgin olive oil

1 medium onion, chopped

¾ pound of spicy/hot uncooked Italian chicken sausages, casings removed

4 large cloves garlic, minced

2 (15 ounce) cans cannellini beans, drained and rinsed

1 small head escarole, chopped into 1-2″ pieces, washed and lightly dried (a salad spinner is great for this)

1 cup low-sodium chicken broth/stock

1½ teaspoons red-wine vinegar; more to taste if needed

¼ cup freshly grated parmesan cheese (more if you want)

Kosher salt

DIRECTIONS:

1. Heat the oil in a heavy 5-6 quart Dutch oven or large pot over medium heat. Add the onion and cook, stirring occasionally, until tender, 5-6 minutes.

2. Add the sausage, raise the heat to medium high and cook, stirring and breaking up the sausage with a wooden spoon or spatula until lightly browned and broken into small (1″) pieces, 5-6 minutes.

3. Add the garlic and cook for 1 minute, stir in the beans. Add the escarole to the pot in batches; using tongs, toss with the sausage mixture to wilt the escarole and make room for more.

4. When all the escarole is in, add the chicken broth, cover the pot and cook until the beans are heated through and the escarole is tender, about 8 minutes. Season to taste with the vinegar and salt. Transfer to bowls and sprinkle each portion with the parmesan cheese.

Serves 3-4

Chicken Breast Braciole

Most people who know what braciole is would normally think of beef. Not chicken. Well this is a chicken version of that recipe. You can also use veal, pork or beef if you want so don’t worry. It will be fine. Chicken has more protein and we should all eat more of it. This is another low-fat recipe but feel free to fatten it up if you need to. I won’t be offended. These are a little like little chicken croquettes or something. I will post a picture as soon as I make them! Promise!

INGREDIENTS:

2 skinless, boneless chicken breasts

½ cup bread crumbs (your choice)

¼ pound part-skim mozzarella cheese, sliced or shredded

2 tablespoons parsley

2 garlic cloves, minced

4 tablespoons white wine

juice of one lemon

DIRECTIONS:

1. Cut each chicken breast into four pieces. Place chicken breast between waxed paper and pound with a mallet until they are about ¼ inch thick.

2. In the center of each piece place bread crumbs, mozzarella and parsley evenly. Roll and secure with toothpicks.

3. In a frying pan over medium heat, put the oil and garlic. Saute garlic till lightly browned. Saute chicken in the olive oil and garlic until golden brown.

4. Add wine, reduce heat, cover and cook 5-6 minutes. Sprinkle with lemon juice and serve immediately.

Serves 2

Asian Burgers & Slaw

There’s nothing like a juicy cheeseburger. But every so often I want a change and this Asian burger is just that. It’s made with ground chicken and is low in fat and has a high protein count. It’s an easy and fast recipe to make also so it should make a nice quick dinner when you’re in a hurry or just want to relax.

INGREDIENTS:

1 lb. ground skinless chicken breast

6 tablespoons low-fat Asian sesame salad dressing

3 tablespoons plain dry bread crumbs

2 scallions, chopped

¼ teaspoon salt

1 (12 oz.) bag broccoli coleslaw mix

2 tablespoons water


DIRECTIONS:

1. Spray the broiler rack with nonstick spray; preheat the broiler.

2. Mix the chicken, 3 tablespoons of the dressing, breadcrumbs, scallions and 1/8 teaspoon of the salt. Form into 4 burgers. Broil 5 inches from the heat until cooked through, about 5 minutes per side.

3. Microwave the coleslaw and water, covered in a microwavable bowl on HIGH until crisp-tender, 3 minutes. Drain. Toss with 1 tablespoon dressing and the remaining salt. Top the burgers with the remaining dressing. Serve with the coleslaw.

Serves 4

Calories per serving (1 burger with 3/4 cup coleslaw) 233, 6 grams fat, 2 grams fiber, 28 grams protein, WW Points 5


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