Boardash: Ham-&-Cheese-Stuffed Chicken Breasts, Cheddar Cornmeal Biscuits with Chives, and Barbecue Portobello Quesadillas

Having trouble seeing this email? View the most recent issue or stories from previous issues.

NEW! Join BookDaily.com

Healthy Recipes

For You
Tuesday September 29, 2009

Antidotes for Aging Parts
Ham-&-Cheese-Stuffed Chicken Breasts
Cheddar Cornmeal Biscuits with Chives
Barbecue Portobello Quesadillas

Antidotes for Aging Parts
By Brierley Wright, EatingWell.com

Brain

From our mid-twenties on, the brain—particularly the frontal lobe, where much of problem-solving and short-term memory is processed—shrinks at a rate of 2 percent per decade. A 2006 study in Neurology showed that people who ate two or more daily servings of vegetables, ...

Read Full Article

Comment on this Story | Printer Friendly | Send Story to a Friend | Top

Ham-&-Cheese-Stuffed Chicken Breasts EatingWell Test Kitchen

Making a pocket in the chicken breast to hold the stuffing is easy with a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing in the oven ensures that it cooks evenly throughout.

Servings: 4 servings
Total Time: 50 minutes
Ease of Preparation: Easy
Health: Low Sodium, Healthy Weight, Diabetes Appropriate, Heart Healthy, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Ham-&-Cheese-Stuffed Chicken Breasts
1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese
2 tablespoons chopped ham
2 teaspoons Dijon mustard
Freshly ground pepper to taste
4 boneless, skinless chicken breast halves (1-1 1/4 pounds total)
1 egg white
1/2 cup plain dry breadcrumbs
2 teaspoons extra-virgin olive oil

Steps:

1: Preheat oven to 400°F. Use a baking sheet with sides and lightly coat it with cooking spray.

2: Mix cheese, ham, mustard and pepper in a small bowl.

3: Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up the breast and place one-fourth of the filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with the remaining chicken breasts and filling.

4: Lightly beat egg white with a fork in a medium bowl. Place breadcrumbs in a shallow glass dish. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)

5: Heat oil in a large nonstick skillet over medium-high heat. Add chicken breasts; cook until browned on one side, about 2 minutes. Place the chicken, browned-side up, on the prepared baking sheet. Bake until the chicken is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

Nutrition: (Per serving)

Calories - 236
Carbohydrates - 10
Fat - 7
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 31
Cholesterol - 74
Dietary Fiber - 1
Potassium - 347
Sodium - 287

Related Links:

• Chicken Cutlets with Grape-Shallot Sauce
• More Cheap & Easy Chicken Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

Comment on this Story | Printer Friendly | Send Story to a Friend | Top

Cheddar Cornmeal Biscuits with Chives Molly Stevens

These chive-flecked cornmeal biscuits taste best made with extra-sharp Cheddar, but any type of Cheddar will work.

Servings: 12 biscuits
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Low Sodium, Low Calorie, Low Carb, Low Cholesterol, Diabetes Appropriate, Healthy Weight

Ingredients:

Cheddar Cornmeal Biscuits with Chives
1 1/2 cups all-purpose flour
1/2 cup cornmeal , preferably stone-ground (see Shopping Tip)
1 tablespoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/2 cup shredded extra-sharp Cheddar cheese
2 tablespoons cold butter , cut into 1/2-inch cubes
3/4 cup reduced-fat sour cream
1/4 cup finely chopped fresh chives
1 tablespoon honey (optional)
3-5 tablespoons low-fat milk

Steps:

1: Preheat oven to 400°F.

2: Combine flour, cornmeal, baking powder, baking soda, salt and pepper in a food processor. Pulse a few times to mix. Add cheese and butter and pulse again until the mixture looks pebbly with small oat-size lumps. Transfer the mixture to a large bowl.

3: Add sour cream, chives and honey (if using) and stir with a rubber spatula until almost combined. Add 3 tablespoons milk, stirring, just until the dough comes together; add more milk as needed until the dough holds together in a shaggy mass. Don’t overmix.

4: On a lightly floured surface, lightly pat the dough into a rectangle about 9 by 5 inches and just over 1/2 inch thick. Using a large chef’s knife, divide the dough evenly into 12 biscuits. Place on an ungreased baking sheet.

5: Bake the biscuits until lightly browned on top, 14 to 16 minutes. Serve warm or at room temperature.

Nutrition: (Per serving)

Calories - 131
Carbohydrates - 17
Fat - 5
Saturated Fat - 3
Monounsaturated Fat - 1
Protein - 4
Cholesterol - 15
Dietary Fiber - 1
Potassium - 39
Sodium - 318

Shopping tip: Find stone-ground cornmeal in the natural-food sections of supermarkets, in natural-foods stores or online at kingarthurflour.com and bobsredmill.com.

Related Links:

• Savory Breakfast Muffins
• More Healthy Breakfast Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

Comment on this Story | Printer Friendly | Send Story to a Friend | Top

Barbecue Portobello Quesadillas EatingWell Test Kitchen

This smoky mushroom-filled quesadilla is reminiscent of pulled pork. A touch of chipotle chile pepper adds extra heat. Serve with coleslaw and guacamole.

Servings: 4 servings
Total Time: 45 minutes
Ease of Preparation: Easy
Health: High Potassium, High Calcium, Diabetes Appropriate, High Fiber, Healthy Weight, Low Calorie

Ingredients:

Barbecue Portobello Quesadillas
1/2 cup prepared barbecue sauce
1 tablespoon tomato paste
1 tablespoon cider vinegar
1 chipotle chile in adobo sauce (see Note), minced, or 1/4 teaspoon ground chipotle pepper
1 tablespoon plus 2 teaspoons canola oil , divided
1 pound portobello mushroom caps (about 5 medium), gills removed, diced
1 medium onion , finely diced
4 8- to 10-inch whole-wheat tortillas
3/4 cup shredded Monterey Jack cheese

Steps:

1: Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.

2: Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.

3: Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.

4: Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.

Nutrition: (Per serving)

Calories - 311
Carbohydrates - 43
Fat - 13
Saturated Fat - 5
Monounsaturated Fat - 6
Protein - 11
Cholesterol - 19
Dietary Fiber - 5
Potassium - 771
Sodium - 710
Nutrition Bonus - Potassium (22 daily value), Calcium (19 dv).

Ingredient note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer. Ground chipotle, made from dried smoked jalapeños, can be found in the specialty-spice section of most supermarkets or online at penzeys.com.

Related Links:

• Garden-Fresh Stir-Fry with Seitan
• More Healthy Vegetarian Recipes

More Recipes from ArcaMax.com
www.arcamax.com/recipes

Comment on this Story | Printer Friendly | Send Story to a Friend | Top