Quick Roasted Chicken & Root Vegetables
Active Time: 45 minutes Total Time: 45 minutes
- 1 pound turnips, peeled and cut into 1/2-inch chunks
- 1 pound baby potatoes, quartered
- 2 tablespoons extra-virgin olive oil, divided
- 1 tablespoon chopped fresh marjoram or 1 teaspoon dried
- 3/4 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper, divided
- 1/4 cup all-purpose flour
- 1 cup reduced-sodium chicken broth
- 2 bone-in chicken breasts (12 ounces each), skin and fat removed, cut in half crosswise
- 1 large shallot, chopped
- 1 tablespoon Dijon mustard
- 2 teaspoons red- or white-wine vinegar
- Preheat oven to 500°F.
- Toss turnips, potatoes, 1 tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl. Spread in an even layer on a large baking sheet. Roast for 15 minutes.
- Meanwhile, place flour in a shallow dish. Transfer 2 teaspoons of the flour to a small bowl and whisk in broth; set aside. Season chicken with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
- Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes. Remove from the heat.
- After the vegetables have been roasting for 15 minutes, stir them and place one piece of chicken, skinned-side up, in each corner of the baking sheet. (Set the skillet aside.) Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more.
- When the chicken and vegetables have about 10 minutes left, return the skillet to medium heat. Add shallot and cook, stirring, until fragrant, about 1 minute. Whisk the reserved broth mixture again, add to the pan and bring to a boil. Cook, stirring occasionally, until reduced by about half, about 8 minutes. Stir in mustard and vinegar. Serve the chicken and vegetables with the sauce.
Per serving: 333 calories; 10 g fat ( 2 g sat , 6 g mono ); 72 mg cholesterol; 29 g carbohydrates; 31 g protein; 4 g fiber; 770 mg sodium; 1033 mg potassium.
Nutrition Bonus: Vitamin C (58% daily value), Potassium (30% dv), Magnesium (16% dv).
Carbohydrate Servings: 2
Exchanges: 1 starch, 1 1/2 vegetable, 3 1/2 lean meat, 1 1/2 fat
Asian Salisbury Steaks with Sauteed Watercress
Active Time: 25 minutes Total Time: 30 minutes
- 6 ounces 90%-lean ground beef
- 1/3 cup finely diced red bell pepper
- 1/3 cup chopped scallions
- 2 tablespoons plain dry breadcrumbs
- 2 tablespoons hoisin sauce, divided (see Note)
- 1 tablespoon minced fresh ginger
- 1 1/2 teaspoons canola oil, divided
- 8 cups trimmed watercress, (2 bunches or one 4-ounce bag)
- 1/4 cup Shao Hsing rice wine, or dry sherry (see Note)
- Place rack in upper third of oven; preheat the broiler. Coat a broiler pan and rack with cooking spray.
- Gently mix beef, bell pepper, scallions, breadcrumbs, 1 tablespoon hoisin sauce and ginger in a medium bowl until just combined. Form the mixture into 2 oblong patties and place on the prepared broiler-pan rack. Brush the tops of the patties with 1/2 teaspoon oil. Broil, flipping once, until cooked through, about 4 minutes per side.
- Meanwhile, heat the remaining 1 teaspoon oil in a large skillet over high heat. Add watercress and cook, stirring often, until just wilted, 1 to 3 minutes. Divide the watercress between 2 plates. Return the pan to medium-high heat. Add rice wine (or sherry) and the remaining 1 tablespoon hoisin sauce. Cook, stirring, until smooth, bubbling and slightly reduced, about 1 minute. Top the watercress with the Salisbury steaks and drizzle with the pan sauce.
Tips & Notes
- Notes: Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.
- Shao Hsing (or Shaoxing) is a seasoned rice wine. It is available in most Asian specialty markets and some larger supermarkets in the Asian section. If unavailable, dry sherry is an acceptable substitute.
- 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.
Per serving: 302 calories; 13 g fat ( 4 g sat , 6 g mono ); 56 mg cholesterol; 17 g carbohydrates; 21 g protein; 2 g fiber; 391 mg sodium; 611 mg potassium.
Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (70% dv), Zinc (27% dv), Potassium (17% dv).
Carbohydrate Servings: 1
Exchanges: 1 other carbohydrate, 3 lean meat, 1/2 fat
Active Time: 25 minutes Total Time: 2 hours
- 3/4 cup whole-wheat pastry flour (see Note)
- 3/4 cup all-purpose flour
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1/3 cup extra-virgin olive oil
- 5 tablespoons cold water
- 3 large eggs
- 1 cup low-fat milk
- 1/2 cup shredded sharp Cheddar cheese, divided
- 2 medium tomatoes, sliced
- 1 cup fresh corn kernels (about 1 large ear; see Tip) or frozen
- 1 tablespoon chopped fresh thyme or 1 teaspoon dried
- 1/2 teaspoon salt, divided
- 1/4 teaspoon freshly ground pepper
- To prepare crust: Combine whole-wheat flour, all-purpose flour, 1/2 teaspoon each salt and pepper in a large bowl. Make a well in the center, add oil and water and gradually stir them in to form a soft dough. Wrap the dough in plastic and chill in the refrigerator for 15 minutes.
- Preheat oven to 400°F.
- Roll the dough into a 12-inch circle on a lightly floured surface. Transfer to a 9-inch pie pan, preferably deep-dish, and press into the bottom and up the sides. Trim any overhanging crust. Line the dough with a piece of foil or parchment paper large enough to lift out easily; fill evenly with pie weights or dry beans. Bake for 20 minutes. Remove the foil or paper and weights. Let cool on a wire rack for at least 10 minutes or up to 1 hour.
- To prepare filling: Whisk eggs and milk in a medium bowl. Sprinkle half the cheese over the crust, then layer half the tomatoes evenly over the cheese. Sprinkle with corn, thyme, 1/4 teaspoon each salt and pepper and the remaining 1/4 cup cheese. Layer the remaining tomatoes on top and sprinkle with the remaining 1/4 teaspoon salt. Pour the egg mixture over the top.
- Bake the pie until a knife inserted in the center comes out clean, 40 to 50 minutes. Let cool for 20 minutes before serving.
Per serving: 258 calories; 14 g fat ( 4 g sat , 9 g mono ); 88 mg cholesterol; 24 g carbohydrates; 0 g added sugars; 8 g protein; 2 g fiber; 379 mg sodium; 217 mg potassium.
Nutrition Bonus: Folate (15% daily value)
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 1/2 lean meat, 2 fat