Recipes: Fall Casual Dinner

the recipes

october 97

Fall Casual Dinner

Apple and Thyme Chicken

(makes 4 servings)

2	whole boneless and skinless chicken breasts, about 1/2 pound (225 g) each, halved and all traces of fat removed
	butter-flavored cooking spray
	salt (optional) and freshly ground pepper to taste
1	medium Granny Smith or other tart green apple, cored and thinly sliced
1	shallot, minced
1	tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried thyme
1/4	cup (59 ml) balsamic vinegar
	fresh thyme sprigs for garnish

1.	Preheat oven to 375°F (190° C). Rinse chicken breasts and pat dry with paper towels. Lightly spray a baking dish with cooking spray.
2.	Sprinkle chicken breasts with salt (if using) and pepper. Place in a single layer in the prepared baking dish.
3.	Arrange apple slices over and around chicken breasts. Sprinkle with shallot and thyme leaves; pour on the balsamic vinegar.
4.	Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test). Arrange cooked breasts on a platter and spoon apples and cooking juices on top. Garnish with thyme sprigs, if desired. Serve at once.

Per Serving:	163 calories (9% calories from fat), 27 g protein, 2 g total fat (0.4 g saturated fat), 9 g carbohydrate, 1 g dietary fiber, 66 mg cholesterol, 78 mg sodium
Exchanges:	3 very lean meat, 1 carbohydrate (1 fruit)

Brown Basmati Rice with Green Cabbage

(makes 4 servings)

1	cup (236 ml) fat-free low-sodium canned chicken broth
1/2	cup (90 g) brown basmatti rice
1	teaspoon (5 ml) grated lemon zest
1	teaspoon (5 ml) olive oil
1	small onion, about 3 ounces (85 g), chopped
1/2	pound (225 g) green cabbage, coarsely chopped
1	tablespoon (15 ml) fresh lemon juice

1.	In a medium saucepan, bring broth to a boil. Stir in rice and lemon zest. Reduce heat, cover, and simmer until rice is tender and the broth has been absorbed, about 20 to 25 minutes.
2.	Meanwhile, heat olive oil in a heavy skillet. Add onion and green cabbage; sauté for 5 minutes, until vegetables are wilted but still crisp to the bite. Stir in lemon juice.
3.	When rice is cooked, fold in cooked cabbage mixture. Serve at once. s.

Per Serving:	122 calories (15% calories from fat), 3 g protein, 2 g total fat (0.4 g saturated fat), 24 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 23 mg sodium
Exchanges:	1 carbohydrate (1 bread/starch), 2 vegetable

Fresh Garden Salad

(makes 4 servings)

1	quart (1 l) fresh garden lettuces (we like a combination of radicchio, arugula, bibb, and oakleaf)
2	tablespoons (30 ml) fresh lemon juice
1	tablespoon (15 ml) hazelnut or olive oil
1	teaspoon (5 ml) Dijon mustard
1	tablespoon (15 ml) minced fresh herbs (combination of basil, chives, mint, and thyme)

1.	Combine the lettuces in a serving bowl.
2.	In a small bowl, whisk together remaining ingredients. Drizzle over greens and toss to coat evenly right before serving. Makes 4 servings.

Per Serving:	41 calories (74% calories from fat), 1 g protein, 4 g total fat (0.3 g saturated fat), 2 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 37 mg sodium
Exchanges:	1 fat

Frozen Grapes

(makes 4 servings)

Remove 1/4 pound (120 g) red seedless grapes, 1/4 pound (120 g) green seedless grapes, and 1/4 pound (120 g) black seedless grapes from their stems. Place grapes on a tray lined with paper towels; freeze until grapes are hard. Pile 15 frozen grapes, interspersing the colors, into each of 4 dessert dishes. If desired, sprinkle each serving with a teaspoon of dry sherry or port wine (optional).

Per Serving:	61 calories (7% calories from fat), 1 g protein, trace total fat (0.2 g saturated fat), 15 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 2 mg sodium
Exchanges:	1 carbohydrate (1 fruit)