EASY RECIPES. ASPARAGUS WITH HONEY MUSTARD SAUCE

EASY RECIPES. ASPARAGUS WITH HONEY MUSTARD SAUCE

Ingredients :

• 2 lb 4 oz (1 k) asparagus, trimmed

• ¼ cup honey

• 3 tablespoons Dijon mustard

• 3 tablespoons lemon juice

• 1 ½ tablespoon vegetable oil

• Salt

Preparation:

• Cook asparagus in salted boiling water until crisp tender. Drain and cool.

• Arrange asparagus on a serving dish.

• Place honey, mustard, lemon juice, oil and salt in a jar or container with a lid. Shake vigorously and drizzle over asparagus.

15 minutes

6 servings

How to cook chicken enchilada Casserole,easy mexican recipe

How to cook chicken enchilada Casserole,easy mexican recipe.

Instead of using loads of calorie-laden regular sour cream, we lightened this enchilada recipe with a creamy filling that includes only a little bit of light sour cream.

Prep Time: 30 mins

Total Time: 1 hr

Servings: 6 (1-cup) servings

Ingredients

• 3/4 cup water
• 1/2 cup chopped onion
• 1/2 teaspoon instant chicken bouillon granules
• 2 cloves garlic, minced
• 1/8 teaspoon ground black pepper
• 1/2 cup light dairy sour cream
• 2 tablespoons nonfat dry milk powder
• 1 tablespoon all-purpose flour
• 1 1/2 cups shredded cooked chicken breast or turkey breast (about 8 ounces)
• 1 8-ounce can no-salt-added tomato sauce
• 1 4-ounce can diced green chile peppers, drained, or 1 or 2 canned jalapeno chile peppers, rinsed, seeded, and fin
• 2 tablespoons snipped fresh cilantro or 1/2 teaspoon ground coriander
• Nonstick cooking spray
• 4 6-inch corn tortillas, cut into 1-inch-wide strips
• 1 cup canned black beans or kidney beans, rinsed and drained
• 1/2 cup shredded reduced-fat Monterey Jack cheese (2 ounces)
• Fresh cilantro leaves (optional)

Directions

1

Preheat oven to 350 degrees F. For chicken filling: In a medium saucepan, combine the water, onion, bouillon granules, garlic, and black pepper. Bring to boiling; reduce heat. Cover and simmer about 3 minutes or until onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat dry milk powder, and flour; add to onion mixture. Cook and stir until thickened and bubbly. Remove from heat; stir in chicken. Set filling aside.

2

In another small bowl, combine tomato sauce, chile peppers, and snipped cilantro. Set aside.

3

Coat a 2-quart baking dish with nonstick cooking spray. Arrange tortilla strips in the baking dish. Top with chicken filling. Top with beans. Top with tomato sauce mixture.

4

Bake for 25 to 30 minutes or until heated through. Sprinkle with cheese. If desired, garnish with cilantro leaves. Let stand for 5 minutes before serving. Makes 6 (1-cup) servings.

Test Kitchen Tip

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts

Calories 219, Total Fat 6 g, Saturated Fat 3 g, Cholesterol 43 mg, Sodium 420 mg, Carbohydrate 23 g, Fiber 5 g, Protein 19 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable .5, Starch 1, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet

How to cook Asian Tofu Salad, salad recipes

How to cook Asian Tofu Salad, salad recipes.

The slices of protein-rich tofu that top this salad are seasoned in a marinade of chili sauce and peanut butter. It is then sauteed in sesame oil for bold, rich flavor.

Prep Time: 20 mins

Total Time: 55 mins

Servings: 6 servings (1-1/4 cups salad with 2 slices tofu per serving)

Ingredients

• 1/4 cup reduced-sodium soy sauce
• 1/4 cup sweet chili sauce
• 1 tablespoon creamy peanut butter
• 1 clove garlic, minced
• 1 teaspoon grated fresh ginger
• 1 16- to 18-ounce package firm water-packed tofu (fresh bean curd)
• 1 teaspoon toasted sesame oil
• 4 cups shredded romaine lettuce
• 1-1/2 cups chopped, peeled jicama
• 1 medium red sweet pepper, seeded and thinly sliced
• 1 cup coarsely shredded carrot
• 2 tablespoons unsalted dry roasted peanuts
• 2 tablespoons snipped fresh cilantro

Directions

1

In a small bowl, whisk together soy sauce, chili sauce, peanut butter, garlic, and ginger. Pat tofu dry with paper towels. Cut tofu crosswise into 12 slices. Place slices in a 2-quart rectangular baking dish. Drizzle tofu with 3 tablespoons of the soy sauce mixture, turning to coat tofu. Let marinate for 30 minutes, turning tofu occasionally. Set aside the remaining soy sauce mixture for dressing.

2

In a very large nonstick skillet, heat sesame oil over medium-high heat. Remove tofu slices from the marinade. Add remaining marinade to the skillet. Add tofu slices to the hot skillet. Cook for 5 to 6 minutes or until lightly browned, turning once halfway through cooking.

3

In a large bowl, combine lettuce, jicama, sweet pepper, and carrot. Divide among six serving plates. Top with tofu, peanuts, and cilantro. Serve with reserved dressing mixture.

Nutrition Facts

Calories 179, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 3 g, Cholesterol 0 mg, Sodium 515 mg, Carbohydrate 18 g, Total Sugar 9 g, Fiber 3 g, Protein 11 g. Daily Values: Vitamin A 0%, Vitamin C 75%, Calcium 12%, Iron 13%. Exchanges: Vegetable 1.5, Other Carbohydrate .5, Medium-Fat Meat 1, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet

How to Cook Sesame & Ginger Chicken, easy recipe

How to Cook Sesame & Ginger Chicken, easy recipe.

Top lettuce leaves with a medley of chicken, red pepper, and carrots followed by a sprinkling of crunchy peanuts to make a main-dish recipe in less than 30 minutes.

Total Time: 20 mins

Servings: Serves 4.

Ingredients

• 1 lb. skinless, boneless chicken breast, cut into bite-size strips
• 1/4 cup bottled light Asian-style dressing with sesame and ginger
• 2 cups packaged julienned carrots
• 1/8 tsp. crushed red pepper
• 1 head butterhead lettuce, leaves separated
• 1/4 cup honey-roasted peanuts, chopped
• Lime wedges

Directions

1

Sprinkle chicken lightly with salt and pepper. Lightly coat a large skillet with cooking spray; heat over medium-high heat. Add chicken; cook and stir for 3 minutes or until browned. Add 1 tablespoon of the dressing and the carrots to skillet; cook and stir for 2 to 3 minutes more or until carrots are crisp-tender and chicken is no longer pink. Stir in red pepper. On a large platter arrange 4 stacks of lettuce leaves. Serve by filling leaves with chicken mixture. Sprinkle with nuts. Serve with remaining dressing and lime wedges.

2

Stack lettuce on plates. Top with chicken-carrot mixture. Sprinkle with chopped nuts. Serve with remaining dressing and lime wedges. Serves 4.

Nutrition Facts

Calories 231, Total Fat 7 g, Saturated Fat 1 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Cholesterol 66 mg, Sodium 436 mg, Carbohydrate 12 g, Total Sugar 7 g, Fiber 3 g, Protein 29 g. Daily Values: Vitamin A 0%, Vitamin C 10%, Calcium 5%, Iron 9%.
Percent Daily Values are based on a 2,000 calorie diet

How to cook Raspberry Strudel Croissants, easy bread recipes

How to cook Raspberry Strudel Croissants, easy bread recipes.

Using phyllo dough instead of traditional croissant dough makes these raspberry-filled dessert pastries fat-free and low in calories. Just 35 calories each!

Prep Time: 20 mins

Total Time: 32 mins

Servings: 6 croissants

Ingredients

• 1/4 cup frozen red raspberries, thawed and drained, or fresh red raspberries
• 2 tablespoons low-sugar red raspberry preserves
• 1/4 teaspoon finely shredded lemon peel
• 4 sheets frozen phyllo dough (14x9-inch rectangles), thawed
• Butter-flavor nonstick cooking spray
• Powdered sugar and/or finely shredded lemon peel (optional)
• Fresh raspberries (optional)

Directions

1

In a small bowl, combine the 1/4 cup raspberries, preserves, and the 1/4 teaspoon lemon peel. Using a potato masher or the back of a large spoon, mash berry mixture.

2

Preheat oven to 375 degrees F. Line a baking sheet with parchment paper; set aside. Unfold phyllo dough; place one sheet of the dough on a clean flat surface. (As you work, cover the remaining phyllo dough with plastic wrap to prevent it from drying out.) Lightly coat phyllo sheet with nonstick cooking spray. Place another sheet of the phyllo dough on top of the first sheet; coat with nonstick cooking spray. Repeat layering with two more sheets, coating each with nonstick cooking spray. You should have a stack of four sheets. Using a pastry wheel or pizza cutter, cut an 8 1/2-inch circle in the dough (discard dough that is cut away to form the circle).

3

Cut circle into six wedges. Spread the raspberry mixture atop wedges, leaving a 1/4-inch border around the raspberry layer. Starting at the wide end of each wedge, loosely roll toward the point. Place rolls, point sides down, 2 to 3 inches apart on the prepared baking sheet. Lightly coat filled croissants with nonstick cooking spray.

4

Bake for 12 to 14 minutes or until pastry is golden brown. Transfer to a wire rack; let cool. If desired, sprinkle croissants with powdered sugar and/or additional lemon peel. If desired, garnish with additional fresh raspberries.

Nutrition Facts

Calories 35, Total Fat 0 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Polyunsaturated Fat 0 g, Cholesterol 0 mg, Sodium 30 mg, Carbohydrate 8 g, Total Sugar 2 g, Fiber 0 g, Protein 1 g. Daily Values: Vitamin A 0%, Vitamin C 1%, Calcium 0%, Iron 2%. Exchanges: Other Carbohydrate .5.
Percent Daily Values are based on a 2,000 calorie diet