Wednesday, March 5, 2008

Pesto Lamb Chops

Pesto Lamb Chops

The lamb chops will reach about 145° internally (or medium-rare) when they broil 5 minutes on each side.

1 cup fat-free, less-sodium chicken broth
1 cup plus 2 tablespoons uncooked couscous
2 1/2 tablespoons commercial pesto, divided
8 (4-ounce) lamb loin chops, trimmed
2 tomatoes, cut in half crosswise (about 1 pound)
Cooking spray

Preheat broiler.
Bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes or until done. Fluff with a fork.
While couscous stands, spread 2 tablespoons pesto over both sides of lamb. Spread 1 1/2 teaspoons pesto over cut sides of tomatoes. Place lamb and tomatoes on a broiler pan coated with cooking spray. Broil 5 minutes; turn lamb chops, and broil an additional 5 minutes or until desired degree of doneness. Serve with couscous.

Yield: 4 servings (serving size: 2 chops, 1 tomato half, and 3/4 cup couscous)

CALORIES 515 (32% from fat); FAT 18.3g (sat 6.1g,mono 8.2g,poly 1.7g); PROTEIN 55.3g; CHOLESTEROL 153mg; CALCIUM 112mg; SODIUM 280mg; FIBER 2.6g; IRON 5.7mg; CARBOHYDRATE 28.6g Cooking Light, JUNE 2003

Monday, March 3, 2008

Parmesan Potato Casserole

Parmesan Potato Casserole

6 cups thinly-sliced unpeeled red potatoes
1 small onion -- chopped
1 small garlic clove -- minced
2 cups 1% fat milk
1 tablespoon cornstarch
1/8 teaspoon freshly-ground white pepper
1/8 teaspoon salt -- (optional)
1/3 cup grated Parmesan cheese - (generous)

Coat a 2-quart casserole with nonstick spray. Add the potatoes, onions and garlic; mix well. Set aside.

In a medium saucepan, whisk together the milk, cornstarch, pepper and salt (if using). Bring to a simmer over medium heat, stirring frequently. Reduce the heat to medium-low and cook for 1 minute, or until the sauce has thickened. Reduce the heat to low and gradually whisk in the Parmesan, stirring vigorously to break up any lumps. Cook for 1 minute.

Pour the sauce over the potato mixture and stir well. Cover and bake at 350 degrees for 1 1/4 hours, or until the potatoes are tender. (For a crusty top, remove the cover during the last 20 minutes of baking.) Remove from the oven and allow to stand for 5 minutes before serving.

Microwave option: Combine the potatoes, onions and garlic in an ovenproof, microwave-safe 2-quart casserole. Microwave on high for 6 to 10 minutes, or until the potatoes are partially cooked; halfway through the cooking time, give the dish a quarter turn and stir the potatoes. Transfer to a colander to drain.

Wipe out the casserole and coat it with nonstick spray. Return the potato mixture to the dish. Prepare the sauce as directed above. Bake, reducing the time to 25 to 35 minutes.

This recipe yields 7 servings.

Nutritional Information Per Serving: Calories: 163; Fat: 2.6 grams (15% of calories); Cholesterol: 8 milligrams; Sodium: 170 milligrams; Fiber (grams) 2.2.