Chicken Fettuccine Alfredo
2 chicken breasts seasoned and grilled (Sliced bite size pieces)
8 ounces whole-wheat fettuccine
1 tablespoon butter
1 clove garlic
3/4 cup nonfat plain Greek yogurt
3/4 cup shredded Parmesan cheese
1 tablespoon chopped fresh Italian parsley or Cilantro
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/8 teaspoon ground nutmeg
Preheat your grill to medium-high heat. Brush with oil and then season the chicken breasts with salt and pepper. Grill 5 to 7 minutes on the first side and then flip the chicken over and grill for another 3 to 4 minutes, or until cooked through.
Cook pasta in a pot of boiling water according to package directions. Drain, reserving 1/2 cup of the cooking water.
Melt butter in a large saucepan over medium heat. Add garlic and cook for 1 minute. Stir in the reserved pasta water and remove from heat. Whisk in yogurt, 1/2 cup Parmesan, parsley, salt, pepper and nutmeg. Add the fettuccine and combine well. Serve topped with the remaining 1/4 cup Parmesan.
Tonight, I’m serving with hot baked bread, garden salad and fruit compote.
Soul in the Bowl Gumbo
3 Tbsp. oil
3 Tbsp. flour
3 jumbo shrimp (8 – 12 per lb.) per person
6 oz. andouille sausage, cut into bite size pieces
1 c. frozen sliced okra
1 c. chopped onion
2 stalks of celery, diced
1/3 c. red bell pepper, diced
1 Tbsp. butter
2 – 3 garlic cloves, minced
1/2 c. canned diced tomatoes, preferably fire roasted
1/2 tsp. salt or to taste
1/2 tsp. pepper or to taste
1/2 tsp. cayenne or to taste
1/2 tsp. smoked paprika
1 Tbsp. chopped fresh thyme
1 or 2 bay leaves
1 bottle clam juice
1/2 c. white wine
1 c. shrimp stock (shrimp shells cooked in water can be used)
1 Tbsp. Worcestershire or to taste
1 tsp. Tabasco or to taste
In a saucepan, heat the oil. Add the flour, whisk to make the roux. Cook, stirring constantly until the flour turns a dark brown, then set aside.
In another saucepan, sauté the andouille sausage, onions, celery and red pepper in the butter for about 5 minutes. Add the garlic and cook for 1 minute. Add the tomatoes, and all the spices. Stir to combine, then add white wine and cook for 2 to 3 minutes. Add the clam juice and stock, the Worcestershire sauce and the tabasco. Bring to a boil and add the roux. Let simmer for 10 minutes. If the mixture becomes too thick then add a little more stock or water. Taste and adjust the seasoning if necessary. Add the okra and cook until tender. Add the shrimp and cook until just cooked through, about 3 or 4 minutes if using jumbo less for smaller shrimp. Do not overcook the shrimp.
If you have some jazz or blues music, play it while you cook and serve this gumbo over a bowl of rice (this adds to the soul). Place a bottle of Tabasco on the table to pass around, seasoning to your heat tolerance. Close your eyes, take a whiff of the steam rising from the gumbo and you will be in New Orleans. Enjoy your bowl of Louisiana soul food.
Tonight, I’m serving my gumbo; bowled up over white rice, a small greens salad and fresh fruit compote.
Cube Steak With Mushroom-Sherry Sauce
4 4-ounce cube steaks
3/4 teaspoon freshly ground pepper, divided
1/2 teaspoon salt
2 tablespoons extra-virgin olive oil, divided
8 ounces sliced mushrooms, (about 2 1/2 cups)
1 large shallot, thinly sliced
1 tablespoon all-purpose flour
1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried
1/2 cup dry sherry, (see Note)
1/2 cup reduced-sodium beef broth
2 tablespoons reduced-fat sour cream
Sprinkle steaks with 1/2 teaspoon pepper and salt. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add steaks and cook, turning once, until browned and cooked through, 1 to 2 minutes per side for medium. (If necessary, cook in two batches.) Transfer the steaks to a plate and cover to keep warm.
Add the remaining 1 tablespoon oil to the pan. Add mushrooms, shallot and the remaining 1/4 teaspoon pepper; cook, stirring, until the mushrooms are golden brown and release their liquid, 4 to 5 minutes. Sprinkle with flour and cook, stirring, for 1 minute. Add thyme, sherry and broth; bring to a boil and cook, stirring, until thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat; stir in sour cream. Return the steaks (and any accumulated juice) to the pan and turn to coat with the sauce. Serve the steaks with the sauce.
Ingredient Note: 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, get dry sherry that’s sold with other fortified wines at your wine or liquor store.
Tonight, I’m serving with creamy mashed potatoes, broccolini, small garden salad and fresh fruit compote.
1 tablespoon canola oil
1 1/2 cups chopped onion
2 4-ounce cans chopped green chiles
1 teaspoon dried oregano
1 teaspoon ground cumin
1/8-1/4 teaspoon cayenne pepper
3 15-ounce cans great northern beans, rinsed
4 cups reduced-sodium chicken broth
4 cups diced cooked skinless turkey, or chicken
2 tablespoons cider vinegar
Heat oil in a large pot or Dutch oven over medium-high heat. Add onion; cook, stirring occasionally, until softened, about 5 minutes. Stir in chiles, oregano, cumin and cayenne. Cook, stirring occasionally, for 5 minutes. Stir in beans and broth; bring to a simmer. Cook, stirring occasionally, for 20 minutes. Add turkey (or chicken) and vinegar; cook for 5 minutes more. Serve.
Tonight, I’m serving with crusty bread, garden salad and fresh fruit compote.