Week of April 4th

Garlic-and-Herb Oven-Fried Halibut

3/5*

Yield: 6 servings (serving size: 1 fillet)

Ingredients

• 1 cup panko (Japanese breadcrumbs)
• 1 tablespoon chopped fresh basil
• 1 tablespoon chopped fresh flat-leaf parsley
• 1/2 teaspoon onion powder
• 1 large garlic clove, minced
• 2 large egg whites, lightly beaten
• 1 large egg, lightly beaten
• 2 tablespoons all-purpose flour
• 6 (6-ounce) halibut fillets
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil, divided
• Cooking spray

Preparation

Preheat oven to 450°.

Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Pasta with Roasted Butternut Squash and Shallots

3/5*

Yield: 4 servings (serving size: 3/4 cup pasta, 3/4 cup squash mixture, and 1 tablespoon cheese)

Ingredients

• 3 cups (1-inch) cubed peeled butternut squash
• 1 tablespoon dark brown sugar
• 1 1/2 tablespoons olive oil, divided
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 8 shallots, peeled and halved lengthwise (about 1/2 pound)
• 1 tablespoon chopped fresh or 1 teaspoon dried rubbed sage
• 4 ounces uncooked pappardelle (wide ribbon pasta) or fettuccine
• 1/4 cup (1 ounce) grated fresh Parmesan cheese

Preparation

Preheat oven to 475°.

Combine the squash, sugar, 2 1/2 teaspoons oil, salt, pepper, and shallots in a jelly roll pan; toss well. Bake at 475° for 20 minutes or until tender, stirring occasionally. Stir in sage.

While the squash mixture bakes, cook pasta according to package directions, omitting salt and fat. Drain. Place cooked pasta in a bowl. Add 2 teaspoons oil; toss well. Serve the squash mixture over pasta. Sprinkle with cheese.

Leek and Lima Bean Soup with Bacon

3/5*

Yield: 8 servings

Ingredients

• 3 bacon slices
• 2 cups chopped leek (about 2 leeks)
• 4 cups fresh baby lima beans
• 4 cups fat-free, less-sodium chicken broth
• 1 cup water
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/2 cup thinly sliced green onions
• 1/2 cup reduced-fat sour cream

Preparation

Cook bacon in a large saucepan over medium heat until crisp. Remove bacon from pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside. Add leek to drippings in pan; cook 7 minutes or until tender, stirring frequently. Stir in beans, broth, and water; bring to a boil. Reduce heat, and simmer 10 minutes or until beans are tender.

Place half of the bean mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean dishtowel over opening in blender lid (to prevent spills), and process until smooth. Pour pureed bean mixture into a large bowl. Repeat procedure with remaining bean mixture. Stir in lemon juice, salt, and pepper. Ladle about 1 cup soup into each of 8 bowls; top each serving with 1 tablespoon onions, 1 tablespoon sour cream, and about 1 teaspoon bacon.

Chicken Souvlaki Salad

5/5*

Yield: 4 servings (serving size: 2 cups)

Ingredients

• 2 teaspoons bottled minced garlic, divided
• 1 teaspoon fresh lemon juice
• 1 teaspoon extra-virgin olive oil
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 pound skinless, boneless chicken breast
• 3 cups cubed peeled cucumber (about 3 cucumbers)
• 1/2 cup vertically sliced red onion
• 1/2 cup (2 ounces) crumbled feta cheese
• 2 tablespoons chopped pitted kalamata olives
• 2 ripe tomatoes, cored and cut into 1-inch pieces (about 1 pound)
• 1/2 cup plain fat-free yogurt
• 1/4 cup grated peeled cucumber
• 1 teaspoon white wine vinegar
• 1/2 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon ground red pepper
• 1/4 teaspoon black pepper

Preparation

Preheat grill or broiler.

Combine 1 teaspoon garlic and the next 6 ingredients (1 teaspoon garlic through chicken breast) in a large zip-top plastic bag. Seal the bag and shake to coat. Remove chicken from the bag. Grill or broil chicken 5 minutes on each side or until done. Cut chicken into 1-inch pieces.

Combine chicken, cubed cucumber, and the next 4 ingredients (cubed cucumber through tomatoes) in a large bowl. Combine yogurt and remaining ingredients in a small bowl. Pour over chicken mixture; toss well.

One-Dish Barley, Wild Rice, and Chicken Pilaf

3/5*

Yield: 4 servings (serving size: 1 cup)

Ingredients

• 1/2 cup hot water
• 1/4 cup dried porcini mushrooms, chopped
• 1 tablespoon olive oil
• 1 cup finely chopped onion (about 1 medium)
• 3 garlic cloves, minced
• 3/4 cup uncooked pearl barley
• 1/4 cup wild rice
• 2 teaspoons chopped fresh thyme
• 1 (14-ounce) can fat-free, less-sodium chicken broth
• 2 cups chopped cooked chicken breast
• 1/2 cup (2 ounces) grated fresh Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

Preparation

Combine 1/2 cup hot water and mushrooms; let stand 10 minutes or until mushrooms are tender. Set aside.

Heat oil in a large nonstick skillet over medium heat. Add onion; cook 1 minute, stirring frequently. Add garlic; cook 30 seconds, stirring frequently. Add barley, rice, and thyme; cook 5 minutes or until lightly browned, stirring frequently. Stir in mushroom mixture and broth. Cover, reduce heat, and simmer 40 minutes or until barley is tender. Stir in chicken and cheese; cook 5 minutes or until thoroughly heated. Stir in parsley, salt, and pepper.