Northwest NEWS

April 10, 2000

Home & Garden

Dining In

Broccoli Soup with Tarragon

   1/2 c. diced onions
   2 tsp. olive oil
   1 clove garlic, minced
   3 c. vegetable or chicken stock
   2 c. chopped broccoli florets and stems
   1 small Yukon Gold or red potato, peeled and diced
   2 Tbsp. minced fresh parsley
   1/2 tsp. dried tarragon
   1/4 c. nonfat yogurt or low-fat buttermilk

   Add the olive oil and onions to a 2-qt. saucepan and sauté over medium heat for 5 minutes until tender. Add garlic and cook for 1 minute. Add the stock, broccoli, potatoes, parsley, and tarragon. Bring to a boil over medium-high heat. Reduce the heat to medium and simmer for 12 minutes or until the vegetables are tender. Remove from heat and stir in the yogurt or buttermilk and serve immediately. Makes 4 servings.

Chicken with Orange Flavor

   2 Tbsp. flour
   Salt and pepper to taste
   4 boneless, skinless chicken breasts, halved
   2 tsp. vegetable oil
   1/2 c. sliced scallions
   1/4 c. chicken stock
   1/4 c. thawed orange juice concentrate
   1 navel orange, peeled and sectioned

   Stir salt and pepper into flour. Dredge chicken in the seasoned flour and shake off excess. Over medium heat, heat 1 tsp. of oil in a large non-stick fry pan. Heat oil over medium heat. Add scallions and cook for 5 minutes. Add the stock and juice concentrate. Bring to a boil. Add the chicken. Cover and simmer over medium heat for 10 minutes, or until the chicken is cooked through. Add the orange sections and heat briefly. Serve immediately. Makes 4 servings.

Pasta Potluck Dinner

   8 oz. wide egg noodles
   1 10-3/4 oz. can reduced fat cream of mushroom soup
   1 10-3/4 oz. can reduced fat cream of celery soup
   1 12 oz. can non-fat evaporated milk
   1 15 oz. can English peas, drained
   1 14 oz. can baby carrots, drained
   3 c. cooked extra lean ham, cubed
   2 c. Mozzarella cheese, shredded
   1 large onion, thinly sliced, ring separated
   1/2 c. Cheddar cheese
   Salt and pepper to taste

   Cook pasta according to package directions, drain. While pasta is cooking, combine the soups and milk until well blended. Stir in the peas, carrots, ham, cheese, onions, and seasonings. Mix soup mixture with drained pasta until well-blended. Pour into a greased 13x9-inch casserole dish. Top with cheddar cheese. Bake at 375 degrees for 30 minutes, or until bubbly. Nutrition Information (per serving): 336 calories, 20g protein, 10g fat, 41g carbohydrates, 36mg cholesterol, 1073mg sodium. Calories from fat, 29%. 10 servings.

Spanish Chicken with Beans

Spanish Chicken with Beans

   1 large skinless and boneless chicken breast, 3/4 lb.
   2 tsp. extra virgin olive oil.
   1 c. chopped onion
   2 tsp. sweet paprika
   1/8 tsp. cayenne pepper, or to taste
   1-1/2 c. tomato sauce
   1 Tbsp. fresh lemon juice
   1 tsp. sugar
   1 15 oz. can cannelloni (white kidney) beans, rinsed and drained
   1/2 c. low-fat yogurt

   Cut the chicken breast in half and each half crosswise, making 4 pieces. Remove the long narrow underside section and reserve for another use. Coat a non-stick skillet with cooking spray and place it over medium-high heat. Sear the chicken until lightly browned, 2 minutes on each side. Remove the chicken and set aside. Wipe out the pan, add the oil and heat. Sauté the onion, taking the time to brown it well, for about 5 minutes. Stir in the paprika, cayenne, tomato sauce, lemon juice, and sugar. Mix in the beans. Return the chicken to the pan. Cover and cook until the chicken is tender, about 20 minutes. Remove the pan from the heat. Place the chicken on a plate. Stir the yogurt into the stewed beans. Don't worry if the sauce looks slightly grainy--this doesn't affect the taste at all. Divide the beans and sauce among 4 plates. Top each with a piece of chicken and serve. Each of the four servings contains 260 calories and 5 grams of fat.