Boardash: Taco Salad, Inside-Out Lasagna, and Quick Chicken Cordon Bleu

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Healthy Recipes

For You
Tuesday January 12, 2010

Think Like a Chef
Taco Salad
Inside-Out Lasagna
Quick Chicken Cordon Bleu

Think Like a Chef
By EatingWell Editors, EatingWell.com

You need never have been a short-order cook to do meals in a hurry, but we can all gain a bit of culinary wisdom from those who have had to prepare hundreds of meals in a single day.

1. Before you start cooking, put on some music and pour yourself a glass of wine, fruit juice ...

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Taco Salad EatingWell Test Kitchen

A super-quick blend of reduced-fat sour cream and salsa serves double duty as salad dressing and seasoning for the meat in our updated version of Tex-Mex taco salad. Depending on the type of salsa you use, the salad will vary in heat. We keep this version light with lean turkey, but lean ground beef (about 95%-lean) would also keep the nutrition marks reasonable. Just hold the deep-fried tortilla bowl and instead serve this salad with baked tortilla chips and wedges of fresh lime.

Servings: 4 servings (1 cup filling & 2 cups salad each)
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Calcium, High Potassium, Low Cholesterol, High Fiber, Low Calorie

Ingredients:

Taco Salad
1/2 cup prepared salsa
1/4 cup reduced-fat sour cream
1 teaspoon canola oil
1 medium onion , chopped
3 cloves garlic , minced
1 pound 93%-lean ground turkey
2 large plum tomatoes , diced
1 14-ounce can kidney beans , rinsed
2 teaspoons ground cumin
2 teaspoons chili powder
1/4 cup chopped fresh cilantro
8 cups shredded romaine lettuce
1/2 cup shredded sharp Cheddar cheese

Steps:

1: Combine salsa and sour cream in a large bowl.

2: Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 2 minutes. Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes. Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes. Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.

3: Add lettuce to the remaining salsa mixture in the bowl; toss to coat. To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.

Nutrition: (Per serving)

Calories - 361
Carbohydrates - 25
Fat - 16
Saturated Fat - 6
Monounsaturated Fat - 1
Protein - 33
Cholesterol - 86
Dietary Fiber - 10
Potassium - 718
Sodium - 583
Nutrition Bonus - Vitamin A (150% daily value), Vitamin C (60% dv), Folate (53% dv), Iron (25% dv), Potassium (22% dv).

Related Links:

• Beef & Bean Chile Verde
• Cheap Mexican Recipes

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

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Inside-Out Lasagna EatingWell Test Kitchen

Here we take basic lasagna ingredients—ricotta cheese, pasta and tomatoes—and skip the layering and long baking time to make a super-quick and satisfying meal for the whole family. To cut down on prep time, look for presliced mushrooms. For meat lovers, brown some crumbled turkey sausage along with the onions and garlic. Serve with: Steamed broccoli and whole-grain baguette.

Servings: 4 servings, about 1 1/2 cups each
Total Time: 25 minutes
Ease of Preparation: Easy
Health: Healthy Weight, High Calcium, High Potassium, Low Cholesterol, Low Sat Fat, High Fiber, Low Calorie

Ingredients:

Inside-Out Lasagna
8 ounces whole-wheat rotini or fusilli
1 tablespoon extra-virgin olive oil
1 onion , chopped
3 cloves cloves garlic , sliced
8 ounces sliced white mushrooms (about 3 1/2 cups)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 14-ounce can diced tomatoes with Italian herbs
8 cups baby spinach
1/2 teaspoon crushed red pepper (optional)
3/4 cup part-skim ricotta cheese

Steps:

1: Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.

2: Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.

3: Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.

4: Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition: (Per serving)

Calories - 364
Carbohydrates - 0
Fat - 9
Saturated Fat - 3
Monounsaturated Fat - 4
Protein - 16
Cholesterol - 14
Dietary Fiber - 7
Potassium - 786
Sodium - 588
Nutrition Bonus - Vitamin A (90% daily value), Vitamin C (50% dv), Folate (25% dv), Potassium (22% dv), Calcium (21% dv), Iron (20% dv).

Related Links:

• Quick Pork & Chile Stew
• Quick and Healthy Dinner Recipes

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

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Quick Chicken Cordon Bleu EatingWell Test Kitchen

To make traditional cordon bleu, you layer prosciutto (or other ham) and cheese in between thin slices of chicken or veal, then bread and sauté the whole stack. This quick, easy version keeps the flavors the same, but skips the fussy layering and breading steps. Serve with: Delicata squash and broccoli.

Servings: 4 servings
Total Time: 35 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Carb, Low Calorie

Ingredients:

Quick Chicken Cordon Bleu
4 boneless, skinless chicken breasts (1 1/4-1 1/2 pounds), trimmed and tenders removed (see Tip)
1/2 teaspoon freshly ground pepper , divided
1/4 teaspoon salt
1/3 cup shredded Gruyère or Swiss cheese
2 tablespoons reduced-fat cream cheese
1/4 cup coarse dry whole-wheat breadcrumbs (see Note)
1 tablespoon chopped fresh parsley or thyme
4 teaspoons extra-virgin olive oil , divided
1/4 cup chopped ham (about 1 ounce)

Steps:

1: Preheat oven to 400°F.

2: Sprinkle chicken with 1/4 teaspoon pepper and salt. Combine cheese and cream cheese in a bowl. Combine the remaining 1/4 teaspoon pepper with breadcrumbs, parsley (or thyme) and 2 teaspoons oil in another bowl.

3: Heat the remaining 2 teaspoons oil in a large, ovenproof nonstick skillet over medium heat. Cook the chicken until browned on both sides, about 2 minutes per side. Move the chicken to the center so all pieces are touching. Spread with the cheese mixture, sprinkle with ham, then top with the breadcrumb mixture.

4: Bake until the chicken is no longer pink in the center and an instant-read thermometer registers 165°F, 5 to 7 minutes.

Nutrition: (Per serving)

Calories - 275
Carbohydrates - 4
Fat - 13
Saturated Fat - 4
Monounsaturated Fat - 6
Protein - 34
Cholesterol - 97
Dietary Fiber - 1
Potassium - 259
Sodium - 327

Tip: It can be difficult to find small chicken breasts. Remove the strip of meat from the underside of a 5- to 6-ounce breast—the “tender,” about 1 ounce of meat—to yield a perfect individual portion. Freeze the tenders and use them in a stir-fry. Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread on a baking sheet and bake at 250°F until dry, about 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

Related Links:

• Cassoulet-Style Chicken Thighs
• Healthy Chicken Recipes

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

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