Boardash: Jalapeño Poppers, Chicken Divan, and Pineapple Upside-Down Muffins

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

	Today's Healthy Life Daily Video
	How Cancer Drugs Contribute To ... Play Now!

Save Money.Sample Books for Free.

Healthy Recipes

For You
Tuesday January 26, 2010

Out of the Frying Pan, Into the Oven
Jalapeño Poppers
Chicken Divan
Pineapple Upside-Down Muffins

Out of the Frying Pan, Into the Oven
By Hilary Meyer, EatingWell.com

My biggest kitchen blunder came a few years back when I finally caved in to my husband Russ’s pleas to make fried chicken. As a culinary school graduate, I thought it would be easy. So I heated up oil on the stove and prepared the chicken. I didn’t have an oil thermometer so I couldn't...

Read Full Article

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

Jalapeño Poppers EatingWell Test Kitchen, Hilary Meyer

Spicy peppers get a cooldown from the creamy bean-and-cheese filling in our healthier version of jalapeno poppers.

Servings: 12-18 poppers
Total Time: 40 minutes
Ease of Preparation: Easy
Health: Low Carb

Ingredients:

Jalapeño Poppers
12-18 whole fresh jalapeño peppers (see Tip)
1 cup nonfat refried beans
1 cup shredded Monterey Jack or extra-sharp Cheddar cheese
1 scallion , sliced
1 teaspoon salt, divided
1/4 cup all-purpose flour
2 large eggs
1/2 cup fine cornmeal
Olive oil or canola oil cooking spray

Steps:

1: Make a small slit on one side of each pepper. Place the peppers in a large microwave-safe dish. Cover and microwave on High until just softened, about 5 minutes.

2: Meanwhile, combine refried beans, cheese, scallion and 1/2 teaspoon salt in a small bowl.

3: When the peppers are cool enough to handle, scrape out the seeds with a small spoon (a 1/4-teaspoon measuring spoon works well). Fill each pepper with about 1 tablespoon of the bean filling, or until the pepper is full but not overstuffed (the amount will depend on the size of the pepper). Close the pepper around the filling.

4: Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.

5: Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine cornmeal and the remaining 1/2 teaspoon salt in a third shallow dish. Roll each stuffed pepper in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the cornmeal mixture. Place the peppers on the prepared baking sheet. Generously coat all sides of each pepper with cooking spray.

6: Bake for 5 minutes. Turn each pepper over and continue baking until hot and the filling starts to ooze in a few spots, about 5 minutes more.

Nutrition: (Per popper)

Calories - 87
Carbohydrates - 0
Fat - 4
Saturated Fat - 2
Monounsaturated Fat - 1
Protein - 5
Cholesterol - 39
Dietary Fiber - 2
Potassium - 119
Sodium - 419

Cover and refrigerate the filling (Step 2) for up to 1 day.

Kitchen tip: Touching hot peppers can “burn” your hands. Wear rubber gloves or wash your hands thoroughly after handling them.

Related Links:

• Chile Con Queso
• Healthy Chili Recipes

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

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

Chicken Divan EatingWell Test Kitchen, Katie Webster

Originally made in restaurants with a rich Mornay sauce, chicken divan often featured canned cream of mushroom soup, mayonnaise, sour cream and cheese—tasty, yes, but also loaded with fat and salt. Our revised version has all the flavor of the original with only half the calories and a fraction of the sodium. Use leftover cooked chicken breasts, if you have them on hand, for an even faster dinner.

Servings: 6 servings, about 1 1/3 cups each
Total Time: 1 hour
Ease of Preparation: Easy
Health: Healthy Weight, High Calcium, Low Cholesterol, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Chicken Divan
1 1/2 pounds boneless, skinless chicken breast
1 tablespoon extra-virgin olive oil
2 cups diced leek , white and light green parts only (about 1 large; see Tip)
1/2 teaspoon salt
5 tablespoons all-purpose flour
1 14-ounce can reduced-sodium chicken broth
1 cup low-fat milk
2 tablespoons dry sherry (see Tip)
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
2 10-ounce boxes frozen chopped broccoli , thawed, or 1 pound broccoli crowns (see Ingredient Note), chopped
1 cup grated Parmesan cheese , divided
1/4 cup low-fat mayonnaise
2 teaspoons Dijon mustard

Steps:

1: Preheat oven to 375°F. Coat a 7-by-11-inch (2-quart) glass baking dish with cooking spray.

2: Place chicken in a medium skillet or saucepan and add water to cover. Bring to a simmer over high heat. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the center, 10 to 12 minutes. Drain and slice into bite-size pieces.

3: Heat oil in a large nonstick skillet over medium-high heat. Add leek and salt and cook, stirring often, until softened but not browned, 3 to 4 minutes. Add flour; stir to coat. Add broth, milk, sherry, thyme and pepper and bring to a simmer, stirring constantly. Add broccoli; return to a simmer. Remove from heat and stir in 1/2 cup Parmesan, mayonnaise and mustard.

4: Spread half the broccoli mixture in the prepared baking dish. Top with the chicken, then the remaining broccoli mixture. Sprinkle evenly with the remaining 1/2 cup Parmesan. Bake until bubbling, 20 to 25 minutes. Let cool for 10 minutes before serving.

Nutrition: (Per serving)

Calories - 306
Carbohydrates - 20
Fat - 10
Saturated Fat - 4
Monounsaturated Fat - 4
Protein - 35
Cholesterol - 75
Dietary Fiber - 4
Potassium - 457
Sodium - 834
Nutrition Bonus - Vitamin C (70% daily value), Vitamin A (35% dv), Calcium (30% dv), Folate (19% dv).

Tips: To clean leeks, trim and discard green tops and white roots. Split leeks lengthwise and place in plenty of water. Swish the leeks in the water to release any sand or soil. Drain. Repeat until no grit remains.Sherry is a type of fortified wine originally from southern Spain. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that’s sold with other fortified wines in your wine or liquor store.Ingredient Note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.

Related Links:

• Skillet Tuna Noodle Casserole
• 20 Healthy Casserole Recipe Makeovers

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

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

Pineapple Upside-Down Muffins EatingWell Test Kitchen, Patsy Jamieson

Glistening like sticky buns, these unusual muffins are packed with wholesome ingredients--vegetables, fruit and whole grains--so you can feel good about serving them to your family. If you prefer to make simple carrot muffins for lunchboxes or breakfasts-on-the-go, omit the topping; sprinkle 2 tablespoons chopped nuts over the muffins before baking, if desired.

Servings: 1 dozen muffins
Total Time: 1 hour
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie

Ingredients:

Topping
2 tablespoons packed light brown sugar
2 tablespoons chopped walnuts or pecans (optional)
1 10-ounce can pineapple slices

Muffins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 tablespoon ground cinnamon
2 large eggs
1/2 cup packed light brown sugar
1/4 cup canola oil
2 tablespoons pineapple juice or orange juice
1 teaspoon vanilla extract
1 8-ounce can crushed pineapple (not drained)
1 cup grated carrot (1 large)
1/2 cup old-fashioned oats
3/4 cup raisins , preferably baking raisins (see Ingredient note)
1/4 cup chopped walnuts or pecans (optional)

Steps:

1: Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.

2: To prepare topping: Sprinkle 1/2 teaspoon brown sugar into each muffin cup. Sprinkle nuts, if using, over the sugar. Stack pineapple slices and cut into 6 wedges. Place 2 wedges in each muffin cup.

3: To prepare muffins: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda, salt and cinnamon in a large bowl.

4: Whisk eggs and brown sugar in a medium bowl until smooth. Whisk in oil, juice and vanilla. Stir in crushed pineapple. Make a well in the dry ingredients; add the wet ingredients and stir with a rubber spatula until just combined. Stir in carrot, oats, raisins and nuts, if using. Scoop the batter into the prepared muffin cups (they'll be quite full).

5: Bake the muffins until the tops are golden brown and firm to the touch, 15 to 25 minutes. Immediately loosen edges and turn muffins out onto a baking sheet. Restore any stray pineapple pieces and nuts. Let cool for at least 10 minutes. Serve upside-down, either warm or at room temperature.

Nutrition: (Per muffin)

Calories - 218
Carbohydrates - 39
Fat - 6
Saturated Fat - 1
Monounsaturated Fat - 3
Protein - 5
Cholesterol - 35
Dietary Fiber - 3
Potassium - 218
Sodium - 187

Ingredient Note: Baking raisins, moister than regular ones, ensure a better texture. To substitute regular raisins, plump them first: soak in boiling water for 10 minutes; drain well.

Related Links:

• Blueberry-Coconut-Macadamia Muffins
• Healthy Muffin Recipes

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

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

Congratulations...You've Won:

Free $1,000 Sam's Gift Card

  * Use at any Sam's Club location
  * Works the same as cash - never expires
  * Get the latest Toys and Gifts
  * Groceries, Furniture, Tools...
  * HDTV Or A New Computer...

Click And Claim Yours!
p.s. - Also includes a Full Sam's Club 1 Year Membership.

More Recipes from ArcaMax

Find the perfect wine with our Wine Pairing guide.

Recipes by Zola:

Cooking Corner:

Wolfgang Puck:

Healthy Recipes by Eating Well:

ArcaMax Chef Recipes:

Cheap Thrills Cuisine:

The Culinary World, with Chef James:

Robert Whitley on Wine: