Tag Archives: broth

Pork Filets

September 8, 2010 admin Leave a comment

What a great pork recipe ! Any time you serve a sauce with something, it just makes it so much more special. And this sauce is special unto itself ! It is very flavorful with just the right amount of tang from the mustard and Worcestershire. Put the 2 together and you get a meal fit for a king !

2 servings
255 calories per serving

Pork:
8 oz. pork tenderloin
1/8 t kosher salt
1/8 t pepper
2 t oil

Sauce:
2 T minced shallots
¼ c white cooking wine
½ c chicken broth
1 t Worcestershire sauce
1 t Dijon mustard
1 t lemon juice
1 T fresh parsley, chopped
1 t butter
1/8 t kosher salt
Tabasco sauce to taste

Cut pork loin into 4 thick pieces and season with salt and pepper. Heat oil in skillet until browned, about 6 minutes per side. Also sear the edges cooking the pork for a total of 16 minutes or until done throughout. Remove pork and keep warm. Saute shallots in same skillet 2 minutes. Add wine and simmer until reduced by half. Stir in broth, Worcestershire, Dijon and lemon juice and simmer 5 minutes. Remove from heat and whisk in parsley, butter and Tabasco. Drizzle sauce over filets.

Chicken, Lunch, Mexican, Soups

Chicken Posole Soup

August 22, 2010 admin Leave a comment

I think this is the Mexican version of leftover soup – a bit of salsa, a bit of hominy, a bit of chicken, a bit of cilantro – – and all seasoned with cumin, that wonderful spice that makes it taste so rich.

4 servings
194 calories per serving

4 c fat free chicken broth
15.5 oz. can white hominy, drained
¾ c tomatillo salsa (often called salsa verde)
2 c shredded cooked chicken breast
1 ½ t cumin
½ c chopped fresh cilantro

Mix broth, hominy and salsa and bring to a boil. Toss chicken with cumin and add to broth and simmer 10 minutes. Place in bowls and garnish with cilantro.

Lunch, Soups

Sun Dried Tomato and Spinach Soup

August 13, 2010 admin Leave a comment

The flavor from the sundried tomatoes really permeates the whole soup making it rich and sweet and utterly delicious ! Soup in about 10 minutes and it tastes fantastic !

4 servings
240 calories per serving

2 t oil
2 medium shallots, coarsely chopped
1 clove garlic, minced
½ c brown rice, cooked (Minute Rice is fine)
8 c lo fat chicken broth
½ c sundried tomatoes, rinsed and cut into small pieces
½ c sliced mushrooms
1 t pepper
½ lb fresh spinach leaves

Heat oil in Dutch Oven. Add onions and garlic and cook 4-5 minutes. Add broth and bring to a boil then add tomatoes, mushrooms and pepper and simmer 5 minutes then stir in spinach and heat thoroughly.

Chicken, Dinner, FiberGourmet, Pasta

Pesto Chicken and Pasta

August 5, 2010 admin Leave a comment

This dish is so packed with flavor, so satisfying, so easy to make and I am so going to make it again very soon !

4 servings
200 calories per serving

½ c prepared pesto sauce
1 c fat free chicken broth
9 oz. prepared sliced chicken (Perdue Shortcuts work great here)
8 oz. FiberGourmet Fettucine noodles (without FiberGourmet pasta, you have to add another 80 calories per serving to this)
Salt and pepper to taste
2 large tomatoes, chopped

Mix pesto and ¾ c broth in a skillet and add the chicken and mix well then cover and cook on medium for 5 minutes. Cook the pasta according to package directions and toss with ¼ c broth and season with salt and pepper then add chicken mix and mix well. Garnish with chopped tomatoes.

Dinner, Kid Friendly, Sides

Red Rice

August 4, 2010 admin 1 Comment

This is so much better than any of the pre done rice mixes and it is so much healthier too !

4 servings
209 calories per serving

2 t oil
1 large shallot, finely chopped
1 garlic clove, minced
2 T tomato paste
1 c white rice
1 ¾ c chicken or beef broth
½ t oregano flakes
Coarse salt to taste
Pepper

Heat oil and cook garlic and shallot until shallot begins to brown, about 7 minutes. Then add tomato paste and stir well. Add rice, broth, oregano, salt and pepper and bring to a boil them reduce heat to low, cover and cook until liquid is absorbed, about 15 minutes. Let sit covered 5 minutes.

Chicken, Dinner, Tex Mex

South of the Border Chicken

August 2, 2010 admin Leave a comment

This is one of those PERFECT meals. Some meals are just spiced perfectly, cook up perfectly time and time again, and deserve a place in the Hall of Fame of recipes – this is one of those. If you love Mexican inspired dishes, you have to give this one a try !

4 servings
289 calories per serving

12 oz. boneless skinless chicken breasts
¼ t pepper
¼ t salt
2 t oil
1 medium onion, chopped
2 cloves garlic, minced
1 c fat free beef broth
1 8 oz. can tomato sauce
1 15 oz. can black beans, rinsed and drained
1 4.5 oz. can chopped chilies
1 t chili powder
½ t ground cumin
3 c hot cooked rice
Pam

Sprinkle chicken with salt and pepper and place in a hot skillet sprayed with Pam. Cook 5 minutes or until they begin to brown then set aside and keep warm. Heat oil and add onion, garlic and 2 T of the broth. Cook 6 minutes or until tender then add tomato sauce, beans and the rest of the broth and mix well. Add the pepper, chili powder, cumin and chicken and bring to a boil the reduce heat and simmer 15 minutes. Serve over rice.

Beef, Dinner, Summer

Sirloin Kabobs

July 23, 2010 admin 2 Comments

You know the drill – if you’re using the grill, throw out the skewers and use a grill basket instead – it saves time, aggravation and the food turns out even better ! The meat in this dish is sooooo tender from marinating for hours in the tomato and vinegar based sauce.

4 servings
268 calories per serving

2/3 c chili sauce
½ c beef broth
½ c balsamic vinegar
2 T canola oil
5 t Worcestershire sauce
4 t dried minced onion
1 clove garlic, minced
½ t ground mustard
¼ t salt
1 lb. boneless sirloin cut into cubes
16 baby bella mushroom caps, halved
2 medium red onions cut into wedges
2 medium red bell peppers cut into chunks
1 medium yellow bell pepper cut into chunks

Mix the first 9 ingredients and pour half of the mix into a zip loc bag. Add the beef cubes and mix around. Pour the rest of the mix into another bag and add the veggies and mix around. Refrigerate both bags 1-4 hours. Heat a grill pan or basket on the grill and spray with High Heat Pam. Drain the veggies and meat reserving the extra marinate for later basting. Grill 7-10 minutes or to desired doneness stirring and re-basting occasionally.

If you don’t want to grill this, you can preheat the broiler and place all on a baking sheet sprayed with Pam. Broil 5-6 minutes, turning half way through.

Dinner, Italian, Kid Friendly, Pasta

Ravioli with Mushroom Sauce

July 10, 2010 admin 1 Comment

This dish has a great cream sauce that goes perfectly with the ravioli. I bet that the dish would be great with a mushroom ravioli substituted. It’s a heavier dish, but certainly within the calories and sometimes you just gotta splurge !

2 servings
367 calories per serving

2 c refrigerated fresh cheese ravioli
½ c sliced mushrooms
1 T chopped shallots
1 T pine nuts or walnuts
1 T chopped yellow bell pepper
1 T chopped red bell pepper
1 t oil
2 t cornstarch
½ chicken broth
¼ c fat free half and half
1/8 t salt
1/8 t pepper
Optional – grated parmesan

Cook ravioli according to package instructions. Spray a skillet with Pam and cook mushrooms, shallot, nuts and peppers in oil until tender – add a little hot water if they start to dry out. Mix cornstarch, broth and half and half with the salt and pepper and then gradually stir into the pan. Bring to a boil and then reduce heat and cook 2 minutes or until sauce is thickened. Serve mixed with drained ravioli. Sprinkle with parmesan cheese.

Asian, Fish, Lunch, Soups

Asian Shrimp Soup

July 7, 2010 admin Leave a comment

This is a great quick soup that does not skimp on flavor. I usually add in a teaspoon of Asian chili garlic sauce to spice it up, but it is just as good without it. If you know you are having a heavier dinner, this makes a great light lunch with a piece of garlic toast or a cheesy bagel on the side.

4 cups
63 calories per serving

4 c chicken broth
¼ c shredded carrot
2 c bok choy, coarsely chopped
¼ c water chestnuts, chopped
2 oz. sliced mushrooms
2 oz. popcorn (or other small) shrimp, cooked
2 T soy sauce

Bring broth to a boil and add carrots, bok choy, water chestnuts and mushrooms. Simmer 4 minutes then add shrimp and soy and heat through.

Chicken, Dinner

Curry Chicken

June 29, 2010 admin Leave a comment

This steamy Indian inspired dish has just the right amount of curry. Pair it up with a vegetable side dish such as Ginger Steamed Carrots.

3 servings
190 calories per serving

3/4 lb. boneless skinless chicken cut into cubes
2 t oil
1/2 c onion, chopped
1/4 c celery, chopped
3 cloves garlic, minced
2 T wheat flour
1 c chicken broth
1/2 c canned diced tomatoes, drained
1/2 t Worcestershire sauce
1-2 t curry powder
¼ – 1/2 t cayenne pepper (depending on how spicy you like it)
1/4 c chopped cilantro
Salt and pepper to taste

Add salt and pepper to chicken cubes. Put 1 t oil in skillet and cook chicken 4-6 minutes or until browned. Lower the heat and cook 4 more minutes then remove from pan. Heat pan to medium and add oil, onion, celery and garlic. Cook 5 minutes. Stir in flour and add broth and cook 5 minutes or until thickened up. Stir in tomatoes, Worcestershire, curry and cayenne. Add chicken back to skillet along with salt and pepper and simmer 3 minutes. Remove and sprinkle with cilantro.