Category: Recipes

Baked Cod Casserole

Baked Cod Casserole

  • 2 tablespoons extra-virgin olive oil — divided
  • 2 medium onions — very thinly sliced
  • 1 cup dry white wine
  • 1 1/4 pounds cod — (see Tip cut into 4 pieces)
  • 2 teaspoons chopped fresh thyme
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 1/2 cups finely chopped whole-wheat country bread — (about 2 slices)
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1 cup finely shredded Gruyere — or Swiss cheese
  1. Preheat oven to 400°F.
  2. Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine, increase heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
  3. Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly with foil; transfer to the oven and bake for 12 minutes.
  4. Toss bread with the remaining 1 tablespoon oil, paprika and garlic powder in a medium bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered, until the fish is opaque in the center, about 10 minutes more.

Baked Honey Garlic Chicken

Baked Honey Garlic Chicken

  • 1/2 pound boneless chicken thighs — cut into 1-inch pieces
  • 1 cup panko bread crumbs
  • 1 extra large egg — whisked
  • 1 tablespoon white sesame seeds — (optional garnish)
  • 1 tablespoon fresh chopped scallions — (optional garnish)

For the Sauce:

  • 6 tablespoons honey
  • 4 garlic cloves — minced
  • 1 teaspoon onion powder
  • 1/4 cup water
  • 1/2 tablespoon cornstarch
  • 1 1/2 tablespoons low sodium soy sauce
  • 1 1/2 tablespoons sriracha sauce
  • 2 tablespoons water
  1. /2 lb boneless chicken thighs, cut into 1-inch pieces 1 cup panko bread crumbs 1 extra large egg, whisked 1 tbsp white sesame seeds (optional garnish) 1 tbsp fresh chopped scallions (optional garnish)
  2. for the sauce:
  3. tbsp honey 4 garlic cloves, minced 1 tsp onion powder 1/4 cup water + 1/2 tbsp cornstarch 1 1/2 tbsp low sodium soy sauce 1 1/2 tbsp sriracha sauce 2 tbsp water

Balsamic Poached Chicken

Balsamic Poached Chicken

  • 1 pound new potatoes — halved or quartered
  • 3 tablespoons olive oil
  • 1 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1 pound asparagus — trimmed
  • 14 1/2 – ounce can low-sodium chicken broth
  • 1 cup balsamic vinegar
  • 1 1/2 pounds boneless (skinless chicken breasts)
  1. Heat oven to 400° F.
  2. Place the potatoes in a roasting pan. Drizzle with the oil. Season with 3/4 teaspoon of the salt and the pepper, and toss. Roast for 30 minutes, shaking the pan once. Add the asparagus to the pan with the potatoes, season with the remaining salt, and toss. Roast until the asparagus is tender, 12 to 15 minutes.
  3. Meanwhile, in a saucepan, bring the broth and vinegar to a boil. Rinse the chicken and pat it dry with paper towels. Pound the chicken to an even thinness. Add the chicken and, if necessary, enough water (up to 1/2 cup) to cover it. Simmer for 1 minute. Cover, remove from heat, and set aside until cooked through, about 15 minutes. Transfer the chicken to a cutting board. Return the liquid to medium-high heat and simmer until reduced to about 1/3 cup, about 10 minutes. Thickly slice the chicken. Divide the ingredients among individual plates. Drizzle with the balsamic mixture.
  4. Tip: The pungent smell of simmering vinegar can linger long after you remove the pan from the stove. To reduce the odor, open the windows or turn on a fan early in the cooking process.

Beef with Sugar Snap Peas

Beef with Sugar Snap Peas

  • 1 bag boil-in-bag brown rice ((3 1/2-ounce))
  • 1 flank steak ((12-ounce) trimmed)
  • 2 Tbs low-sodium soy sauce (divided)
  • 3/4 cup fat-free (less-sodium chicken broth)
  • 1/4 cup hoisin sauce
  • 2 tsp cornstarch
  • 2 tsp dark sesame oil
  • 1 cup sliced onion
  • 1 Tbs bottled fresh ground ginger (such as Spice World)
  • 3 cups frozen sugar snap peas
  • 1 cup preshredded carrot
  1. Cook rice according to the package directions, omitting salt and fat.
  2. Cut steak diagonally across grain into thin slices. Combine steak and 1 tablespoon soy sauce; toss to coat. Combine the remaining 1 tablespoon soy sauce, broth, hoisin, and cornstarch; stir well with a whisk.
  3. Heat oil in a large nonstick skillet over medium-high heat. Add steak mixture; sauté 1 1/2 minutes or until lightly browned. Remove steak from pan. Add onion and ginger to pan; sauté 2 minutes. Add peas and carrot; sauté 2 minutes. Stir in steak mixture; sauté for 30 seconds. Add broth mixture; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Serve immediately over rice.