Worth the time - Healthy Cook - Brief Article - Recipe

Spur-of-the-moment dishes these ain't. But if you've got a little time, you're in for a real treat. All three recipes have been adapted from The Healing Cookbook: Healthy Heart (2000, Time-Life Books).

Chicken and White Bean
Cassoulet

Olive-oil-flavored cooking spray
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
12 oz. skinless and boneless chicken
  breast
1 Tbs. olive oil
2 slices turkey bacon
6 cups sliced cabbage
3 cups sliced onions
3 cloves garlic, minced
1/2 tsp. dried rosemary
1 can (19 oz.) white beans
  (cannellini), rinsed and drained
1/2 cup plain dried breadcrumbs

Preheat the oven to 375 [degrees]. Coat a 3-quart casserole with cooking spray. Sprinkle the salt and pepper over the chicken. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 2 minutes on each side, or until browned. Cut the chicken into 3/4-inch cubes and set aside.

Cook the bacon in the same skillet over medium-high heat until crisp. Remove from the skillet, crumble, and set aside. Add the cabbage, onions, and garlic to the skillet and saute until the cabbage is crisp-tender, about 4 minutes.

Combine the chicken, cabbage mixture, rosemary, and beans in the casserole and top with the breadcrumbs. Bake until heated through, about 30 minutes. Top with the crumbled bacon and serve. Serves 6.

PER SERVING

Calories: 300
Total Fat: 5 grams
Saturated Fat: 1 gram
Fiber: 9 grams
Sodium: 300 mg
Cholesterol: 40 mg
Carbohydrates: 40 grams
Protein: 26 grams
Linguine with Scallops

8 oz. carrots, shredded (about 1
  cup)
1 Tbs. frozen orange juice concentrate
8 oz. dry linguine
2 tsp. olive oil
12 oz. bay scallops or quartered sea
  scallops
1 clove garlic, minced
1 can (14 1/2 oz.) no-salt-added
  stewed tomatoes
1/2 cup bottled clam juice
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
2 Tbs. chopped fresh mint

Toss the carrots with the orange juice concentrate and refrigerate in a covered container for up to 8 hours. Bring a large pot of water to a boil over medium-high heat, add the linguine, and cook as directed on the package, until al dente. Drain.

Meanwhile, heat the oil in a large nonstick skillet over medium heat until hot but not smoking. Add the scallops and garlic and cook, stirring, until the scallops are just opaque, about 3 minutes. Using a slotted spoon, transfer the scallops to a plate. Add the tomatoes, clam juice, salt, and pepper to the skillet. Bring to a boil, stir in the carrots, reduce the heat, and simmer, stirring from time to time, until the sauce is thickened and slightly reduced, about 5 minutes.

Return the scallops to the skillet. Add the mint and cook until the scallops are warmed through, about 1 minute. Transfer the sauce to a large bowl, add the pasta, and toss. Divide among 4 bowls and serve.

PER SERVING

Calories: 310
Total Fat: 4 grams
Saturated Fat: 0 grams
Fiber: 5 grams
Sodium: 560 mg
Cholesterol: 30 mg
Carbohydrates: 47 grams
Protein: 22 grams
Mixed Berry Cobbler

1 cup old-fashioned oats
1/4 cup firmly packed dark brown sugar
3 Tbs. non-hydrogenated margarine
2 cups fresh or frozen (thawed)
  blueberries
2 cups fresh or frozen (thawed)
  raspberries
2 cups fresh or frozen (thawed)
  blackberries
1/4 cup fresh lemon juice
1/4 cup sugar

Preheat the oven to 350 [degrees]. Combine the oats and brown sugar in a small bowl. Spread the mixture in a baking pan and bake until it turns light brown, 8 to 10 minutes. Cut the margarine into small pieces and scatter them in the pan. Return the pan to the oven until the margarine has melted, about 1 minute. Stir the oats to coat them with the margarine and bake the mixture for 5 minutes more. Set the oatmeal topping aside to cool. (The topping may be made ahead and stored, tightly covered, for several days.)

Put 1 cup each of the blueberries, raspberries, and blackberries in a 2-quart bowl and set aside. Combine the lemon juice with the sugar in a saucepan and bring the mixture to a boil. Add the remaining cup of blueberries to the syrup, reduce the heat to low, and cook for 3 minutes. Add the remaining cup of raspberries and cup of blackberries. Bring the mixture to a simmer and cook, stirring constantly, for 3 minutes.

Pour the cooked fruit into a sieve set over the bowl of reserved berries and use the back of a wooden spoon to press the fruit through the sieve. Stir gently to coat the whole berries with the sauce. Spoon the warm fruit mixture into individual ramekins or small bowls. Sprinkle some of the topping over each portion. Serves 8.

PER SERVING

Calories: 180
Total Fat: 5 grams
Saturated Fat: 1 gram
Fiber: 4 grams
Sodium: 50 mg
Cholesterol: 0 mg
Carbohydrates: 33 grams
Protein: 2 grams

COPYRIGHT 2002 Center for Science in the Public Interest
COPYRIGHT 2002 Gale Group