Weeknight Wellness LOWCALORIE DINNER
LOWCALORIE DINNER
ACTIVE: 40 min l TOTAL: 40 min l SERVES: 4
Weeknight
½ cup firmly packed fresh parsley leaves Wellness Tip: Eat more squash! ¼ cup extra-virgin olive oil It’s loaded with 1 clove garlic, chopped antioxidants and ½ shallot, chopped vitamin A. Grated zest and juice of ½ lemon Kosher salt 1½ pounds medium summer squash, such as yellow pattypan, cousa or zucchini, cut into 1-inch chunks 4 skinless, boneless chicken breasts (6 to 8 ounces each) Freshly ground pepper 4 thin slices Swiss cheese 4 thin slices deli ham 2 cups spring mix salad blend (about 2 ounces) 1. Preheat a grill to medium. Combine the parsley, 3 tablespoons olive oil, 1 tablespoon water, the garlic, shallot, lemon zest and juice, and ½ teaspoon salt in a mini food processor and puree. 2. Toss the squash with 2 tablespoons of the parsley sauce; spread in a single layer in a large cast-iron skillet. Transfer the skillet to one side of the grill; cook until the squash softens, about 10 minutes. 3. Meanwhile, rub the chicken with the remaining 1 tablespoon olive oil and season with salt and pepper. Grill on the other side of the grill until just cooked through, 4 to 5 minutes per side. Top each chicken breast with a slice of cheese, then a slice of ham. Cover and cook until the cheese melts, about 2 more minutes. 4. Serve the chicken with the salad greens and squash. Top with the remaining parsley sauce. Per serving: Calories 437; Fat 24 g (Saturated 6 g); Cholesterol 116 mg; Sodium 501 mg; Carbohydrate 11 g; Fiber 3 g; Protein 44 g
90
FOOD NETWORK MAGAZINE
l
SEPTEMBER 2015
ASIAN CHICKEN NOODLE SOUP ACTIVE: 25 min l TOTAL: 35 min l SERVES: 4
1 tablespoon toasted sesame oil 4 scallions, chopped (white and green parts separated) 1 2-inch piece ginger, peeled and finely chopped 2 cloves garlic, minced 2 cups low-sodium chicken broth 2 large skinless, boneless chicken breasts (about 8 ounces each) 2 tablespoons teriyaki sauce Kosher salt 1 cup chopped delicata or other winter squash 9 ounces fresh Asian egg noodles 1 red, yellow or orange bell pepper, thinly sliced 1 5-ounce package baby spinach (about 8 cups) 1. Heat the sesame oil in a large pot over medium heat. Add the scallion whites, ginger and garlic; cover and cook, stirring occasionally, until softened, about 3 minutes. 2. Add 5 cups water, the chicken broth, chicken breasts, teriyaki sauce and ½ teaspoon salt. Increase the heat to medium high; cover and bring to a simmer. Add the squash and reduce the heat to medium low. Cook, covered, until the chicken is just cooked through, about 7 minutes. Remove the chicken to a plate; let cool slightly, then shred. 3. Return the soup to a simmer over medium-high heat. Add the noodles and bell pepper; cook until the noodles are just tender, about 3 minutes. Add the spinach and shredded chicken. Top with the scallion greens. Per serving: Calories 400; Fat 7 g (Saturated 1 g); Cholesterol 80 mg; Sodium 1,190 mg; Carbohydrate 50 g; Fiber 5 g; Protein 33 g
SOUP PHOTO: JUSTIN WALKER.
GRILLED CHICKEN CORDON BLEU
