Milanesa (Crispy Breaded Turkey Cutlets)

Transcription

1 Milanesa (Crispy Breaded Turkey Cutlets) Prep + Cook: 25 minutes # of Servings: 4 Long ago, I spent a summer working in Buenos Aires, Argentina, where I fell in love with all things Argentinean - especially the food. Argentina has strong European influences because of substantial immigrant populations from Germany, Italy and Spain, so this dish bears a close resemblance to typical fried cutlets from those regions, too (like German Wiener Schnitzel). Milanesa, often made with veal in Argentina, is a typical food in the region. I ve made my own low fat version that is amazingly reminiscent of the dish I devoured years ago. Serve it with roasted green or wax beans and with baked potato chips /2 lb. turkey, chicken or veal cutlets (thin cuts), or use boneless chicken breasts 1 egg 1/2 tsp. salt 1/2 cup bread crumbs or panko (use wheat/gluten-free if needed) Ingredients for side dish - Roasted Green or Wax Beans 1 lb. green or wax beans 1 Tbsp. extra virgin olive oil Ingredients for side dish - Baked Potato Chips 2 russet potatoes 1 Tbsp. extra virgin olive oil 1/4-1/2 tsp. kosher salt 2 Tbsp. extra virgin olive oil 1 Tbsp. butter 3/4 lemon, cut into wedges for serving 1/4 tsp. kosher salt 1/8 tsp. black pepper 1/2 tsp. rosemary, oregano or other dried herbs (optional) 1/2 cup ketchup (optional) (Start the beans and the potato chips first, if you are serving them.) If you are using chicken breasts, cut them into halves to separate the breasts, put them in a resealable bag, and pound them very thin with the flat side of a mallet, or slice them lengthwise into 2 thin cuts of meat. In a shallow bowl, beat the egg and stir in the salt. Put the bread crumbs in a separate shallow bowl or on a small plate. Dip each cutlet in the egg, allowing the excess to drip off, and then coat it thoroughly with the bread crumbs. Set them aside on a plate. In a heavy skillet, heat the oil over medium-high heat and add the butter. When the butter starts to bubble, put the cutlets in the pan, press them down to flatten them, and let them cook for about 5 minutes per side until they are golden brown. Reduce the heat if they are getting too browned. Remove the cutlets from the heat and serve them immediately, squeezing fresh lemon juice over them (you can also serve them with ketchup for the kids). Slow Cooker Directions: These do not get crispy in the slow cooker, but they are still tasty. (Optional) Place several ribs of celery in the bottom of the slow cooker to prevent the cutlet s coating from sticking to the slow cooker. Prepare the cutlets with the egg and bread crumbs as directed. Place in the slow cooker, stacking if necessary, and cook on low for 3-4 hours or on high for 2 hours. Do Ahead or Delegate: Prepare and refrigerate the chicken if using breasts, beat and refrigerate the egg/salt mixture, bread and refrigerate the cutlets, cut the lemon. Flavor Booster: Mix about ¼ tsp. of cayenne pepper or ½ tsp. Old Bay or Cajun seasoning into the bread crumbs. Tip: If you're in the mood for a sandwich, you can melt some cheese on top of the prepared cutlets and place it on a bun or hearty bread. Caramelized onions would also be great on top, or add a layer of tomato sauce and you ll have something resembling a turkey, chicken or veal Parmesan sandwich. Serve with Roasted Green or Wax Beans Preheat the oven to 400 degrees. Trim the ends of the beans, and in a large bowl toss them with the oil. Spread the beans on a baking sheet and season them with the salt and pepper. Bake them for minutes until they are nicely browned, tossing them once after minutes. For a flavor boost, toss the cooked beans with 1 tsp. fresh sliced mint or the zest and juice of 1/4 lemon. Serve with Baked Potato Chips Preheat the oven to 400 degrees. Thinly slice the potatoes (no need to peel) and toss the slices in a bowl with the oil and the salt, adding the herbs, if desired. Lay the slices in a single layer on a baking sheet coated with nonstick cooking spray, and spray the tops of the potatoes with the spray, too. Bake them for about 20 minutes until they are lightly browned and crispy, flipping them once. Serve them with ketchup, if desired. Nutritional Information Per Serving (% based upon daily values): Calories 350, Total Fat: 14g, 22%; Saturated Fat: 4g, 20%; Cholesterol: 160mg, 53%; Sodium: 520mg, 22%; Total Carbohydrate: 10g, 3%; Dietary Fiber: 1g, 4%; Sugar: 1g; Protein: 43g Copyright 2016 The Six O'Clock Scramble page 1 / 10

2 Nutrition with side dish(es): Calories 484, Total Fat: 21g, 31%; Saturated Fat: 5g, 22%; Cholesterol: 160mg, 53%; Sodium: 863mg, 36.5%; Total Carbohydrate: 29g, 9%; Dietary Fiber: 6g, 22.5%; Sugar: 3g; Protein: 47g Copyright 2016 The Six O'Clock Scramble page 2 / 10

3 Salmon with Maple-Soy Glaze Prep + Cook: 30 minutes # of Servings: 6 This sweet, caramelized salmon recipe, adapted from Gourmet magazine (R.I.P.), is great for company, but also easy enough for a weeknight meal. Serve it with steamed rice with fresh parsley and with an Asian cucumber salad. 1/4 cup reduced-sodium soy sauce (use wheat/gluten-free if needed) 1/4 cup pure maple syrup Ingredients for side dish - Steamed Brown or White Rice with Fresh Parsley 1-2 cup quick-cooking brown or regular white rice 2 Tbsp. fresh flat-leaf parsley, chopped Ingredients for side dish - Asian Cucumber Salad 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) 1 tsp. sugar 2 tsp. rice vinegar 1/4 tsp. ground ginger, or 1 tsp. minced fresh 2 lbs. salmon fillets (use wild Alaskan salmon if possible) 2 cucumbers, peeled, seeded and diced 1 Tbsp. toasted sesame seeds (Start the rice first, if you are serving it.) Preheat the oven to 450 degrees and put the oven rack in the center of the oven. Line a broiler pan with foil for easier clean up, if desired. In a small saucepan over medium to medium-low heat, bring the soy sauce, maple syrup and ginger to a gentle boil, and let it simmer until it is slightly reduced and thickened, about 5 minutes. Place the salmon, skin side down, on the broiler pan. Set aside 1 1/2 Tbsp. of the glaze in a small bowl for serving. Brush the salmon generously with half of the remaining glaze. Roast the salmon for 10 minutes (make sure to use your oven fan because the glaze can get a little smoky). (Prepare the salad now, if you are serving it.) Remove it from the oven and brush the salmon with the remaining half of the cooking glaze. Preheat the broiler. Broil the fish 4-5 inches from the heat source until it is just cooked through, 3-5 minutes. Remove the salmon from the oven and, using a clean pastry brush or spoon, brush it with the reserved glaze. Serve it immediately. Slow Cooker Directions: Combine the soy sauce, maple syrup and ginger in a measuring cup or small bowl. Layer the salmon in the slow cooker, and pour the sauce over the top, turning the salmon pieces so that they are coated with the sauce. Cook on low for 5-6 hours or on high for 2-3 hours, until the salmon flakes easily with a fork. Serve, pouring any sauce remaining in the slow cooker over the salmon, if desired. Do Ahead or Delegate: Mince the ginger if using fresh, combine the ingredients for the sauce. Flavor Booster: Add ¼ tsp. crushed red pepper flakes to the sauce and sprinkle some toasted sesame seeds on the cooked salmon. Tip: When heating the soy sauce mixture, keep the sauce at a simmer and stir it often so it doesn't get too sticky. This will make it easier to spread on the salmon. Serve with Steamed Brown or White Rice with Fresh Parsley Prepare the rice according to the package directions. Stir the fresh parsley into the cooked rice. Serve with Asian Cucumber Salad In a medium bowl whisk together the soy sauce, vinegar and sugar. Add the cucumbers, and toss thoroughly. Top it with the sesame seeds. Serve it immediately or refrigerate it for up to 24 hours. Nutritional Information Per Serving (% based upon daily values): Calories 290, Total Fat: 16g, 25%; Saturated Fat: 4g, 18%; Cholesterol: 90mg, 30%; Sodium: 190mg, 8%; Total Carbohydrate: 3g, 1%; Dietary Fiber: 0g, 0%; Sugar: 2g; Protein: 30g Nutrition with side dish(es): Calories 531, Total Fat: 19g, 30%; Saturated Fat: 4g, 20%; Cholesterol: 90mg, 30%; Sodium: 300mg, 12%; Total Carbohydrate: 51g, 17%; Dietary Fiber: 5g, 18%; Sugar: 5g; Protein: 36g Copyright 2016 The Six O'Clock Scramble page 3 / 10

4 Spaghetti with Meat Sauce Prep + Cook: 30 minutes # of Servings: 8 Serving Size: about 2 cups My friend Jessica Honigberg, who always has something wonderful cooking up in her kitchen, shared this quick and delicious recipe for classic Italian meat sauce. Serve it with a green salad with carrots, hard-boiled egg and Parmesan cheese. 16 oz. spaghetti (use wheat/gluten-free if needed) 1 Tbsp. extra virgin olive oil 1/2 yellow onion, diced 1 1/2 tsp. minced garlic, (about 3 cloves) 1 lb. ground turkey, beef, or vegetarian ground meat 28 oz. diced tomatoes with Italian seasoning, with their liquid 2 Tbsp. tomato paste, or use 1/2 cup red pasta sauce 1/4 cup red wine, (use good wine and enjoy the rest with dinner) (optional) 1 Tbsp. sugar (optional) 1/2 tsp. salt 1/4 tsp. black pepper 1/2 cup grated Parmesan cheese, for serving (optional) Ingredients for side dish - Green Salad with Carrots, Hard-Boiled Egg and Parmesan Cheese 1 small head iceberg or romaine lettuce, chopped (6-8 2 Tbsp. grated Parmesan cheese cups) 2-4 Tbsp. vinaigrette dressing 2 carrots, thinly sliced 1 egg, hard-boiled and chopped Cook the spaghetti according to the package directions and drain it. Meanwhile, in a large saucepan or skillet, heat the oil over medium heat. Sauté the onions and garlic until the onions are softened, about 5 minutes. Add the meat, stirring it frequently until it is browned, about 5 minutes. Add the tomatoes, tomato paste, and the optional wine and/or sugar. Simmer it for about 10 minutes, until the sauce has slightly thickened. (Meanwhile, make the salad, if you are serving it.) Add the salt and pepper. In a large bowl (preferably metal, because it retains the heat), combine the spaghetti and sauce and cover it with plastic wrap until you are ready to serve it, so the spaghetti absorbs some of the juices. (Note: the sauce can be made up to 2 days in advance and refrigerated until ready to serve, or frozen for up to 3 months.) Serve it topped with Parmesan cheese, if desired. Slow Cooker Directions: Combine all ingredients except the spaghetti and Parmesan cheese in the slow cooker and cook on low for 6-12 hours or on high for 3-4 hours. Serve over cooked pasta and topped with the cheese, if desired. Do Ahead or Delegate: Cook the spaghetti and store tossed with a little oil to prevent sticking, dice the onion, peel the garlic, grate the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the sauce. Flavor Booster: Use 2 tsp. of garlic and add some crushed red pepper flakes to the sauce while it simmers. Tip: This sauce is a great recipe to double and freeze. It's a perfect thing to pull out of the freezer at the beginning of an especially busy week. Serve with Green Salad with Carrots, Hard-Boiled Egg and Parmesan Cheese In a large bowl, combine the lettuce, carrots, egg and Parmesan cheese. Toss it with the vinaigrette dressing. Nutritional Information Per Serving (% based upon daily values): Calories 400, Total Fat: 12g, 18%; Saturated Fat: 4g, 20%; Cholesterol: 40mg, 13%; Sodium: 530mg, 22%; Total Carbohydrate: 49g, 16%; Dietary Fiber: 2g, 8%; Sugar: 7g; Protein: 19g Nutrition with side dish(es): Calories 466, Total Fat: 17g, 25%; Saturated Fat: 6g, 27%; Cholesterol: 44mg, 14%; Sodium: 557mg, 23%; Total Carbohydrate: 55g, 18%; Dietary Fiber: 4g, 16%; Sugar: 11g; Protein: 21g Copyright 2016 The Six O'Clock Scramble page 4 / 10

5 Easy-Cheesy Tex-Mex Scramble Prep + Cook: 10 minutes # of Servings: 4 This Scramble dish is a staple on busy nights in the home of my friend Sherry Ettleson. You might not expect these ingredients to taste so great together, but you ll be pleasantly surprised. (Beware: it doesn t get any extra points for looks.) If you are feeling ambitious, sauté some bell peppers and onions in the oil before you add the chips. For a meatier meal, serve it with chorizo or any type of flavorful sausage on the side. Serve it with sliced pears and corn or wheat tortillas. 1-2 Tbsp. vegetable oil 1/2 green bell pepper, diced (optional) 1/4 yellow onion, diced (optional) 2 cups tortilla chips, broken Ingredients for side dish - Sliced Pears 3-4 pears Ingredients for side dish - Corn or Wheat Tortillas 6 corn or wheat tortillas 1 cup chunky salsa 4 eggs, beaten 2/3 cup reduced-fat shredded Cheddar cheese In a medium to large nonstick skillet, heat the oil over medium heat. If desired, saute the peppers and/or onions in the oil until they are softened and starting to brown, about 5 minutes. (Meanwhile, slice the pears, if you are serving them.) Add the chips and sauté them in the oil for 1 minute. Add the salsa and stir it until the chips soak up some of the liquid. Top the mixture with the beaten eggs. Cook, stirring gently, until the eggs are set and the mixture is somewhat dry, 5-7 minutes. (Meanwhile, warm the tortillas, if you are serving them.) Top it with the cheese and serve it hot. Slow Cooker Directions: Omit the oil. Combine all the remaining ingredients in the slow cooker and cook on low for 4-5 hours or on high for 2-2 1/2 hours, until the eggs are set. Do Ahead or Delegate: Dice the bell pepper and onion if using, break the tortilla chips, beat and refrigerate the eggs, shred the cheese if necessary and refrigerate. Flavor Booster: Use spicy salsa and sauté a jalapeño pepper in the oil with the peppers and onions, or serve it with hot pepper sauce, such as Tabasco. Tip: When chopping onions, make sure to use a very sharp knife. Not only will this make the job easier, safer and faster, but it will also reduce the eye burning and tearing that many of us experience when cutting onions. A well-sharpened knife will make a "cleaner" cut and release fewer fumes. Serve with Sliced Pears Slice the pears before serving. Serve with Corn or Wheat Tortillas Before serving the tortillas, they can be warmed in a damp cloth in the microwave for 30 seconds to 1 minute. Nutritional Information Per Serving (% based upon daily values): Calories 290, Total Fat: 15g, 23%; Saturated Fat: 3g, 15%; Cholesterol: 215mg, 71%; Sodium: 840mg, 35%; Total Carbohydrate: 22g, 7%; Dietary Fiber: 2g, 7%; Sugar: 5g; Protein: 16g Nutrition with side dish(es): Calories 414, Total Fat: 16g, 24%; Saturated Fat: 3g, 16%; Cholesterol: 215mg, 71%; Sodium: 852mg, 35%; Total Carbohydrate: 52g, 17%; Dietary Fiber: 8g, 26%; Sugar: 20g; Protein: 18g Copyright 2016 The Six O'Clock Scramble page 5 / 10

6 Spinach and Quinoa Salad with Toasted Cashews and Dried Cranberries Prep + Cook: 25 minutes # of Servings: 6 Serving Size: about 1 1/2 cups Nutritionally quinoa is a powerhouse, it has a pleasing texture and unlike many whole grains it cooks as quickly as white rice (although it s actually a seed). Scramble member Julia Jayne sent me a wonderful recipe for her spinach and quinoa salad recipe that inspired my own version, which has become the highest rated recipe on our site! If you d like a slightly sweeter flavor, add 1 tsp. of honey. Serve it with whole wheat crackers. 1 cup quinoa, preferably red 1/2-1 lemon, juice only, 1/4 cup 1/4 cup extra virgin olive oil, (preferably something light and fruity, if you have it) 6 oz. baby spinach, thinly sliced (about 6 cups) 4 scallions, dark and light green parts, thinly sliced Ingredients for side dish - Whole Wheat Crackers 1 pkg. whole wheat crackers, such as Ak-Mak 1/4 cup fresh dill, finely chopped, or use 1 tsp. dried 1/2 cup fresh mint leaves, chopped 1 cup cashews, lightly toasted, coarsely chopped 1/2 cup dried cranberries, naturally sweetened 1/2 cup crumbled feta or goat cheese Cook the quinoa according to package directions (this can be done up to 2 days in advance). In a measuring cup or medium bowl, combine the lemon juice, oil and dried dill, if using it (if using fresh dill, add it with the remaining salad ingredients). In a large bowl, combine the remaining ingredients, except the cheese. Stir in the cooked quinoa and the dressing, then gently fold in the cheese. Season it with salt and pepper to taste. Serve it immediately or refrigerate it for up to 3 days. Do Ahead or Delegate: Cook the quinoa, juice the lemon, make the salad dressing, slice the spinach and scallions, chop the fresh dill and mint, toast and chop the cashews, crumble the cheese if necessary and refrigerate, or fully prepare and refrigerate the salad. Flavor Booster: Add 1 Tbsp. seasoned rice vinegar to the salad dressing. Tip: You can toast cashews in a toaster or conventional oven. Preheat the oven to 350 degrees, spread the cashews on a baking sheet. Bake them for minutes or until they are golden brown, stirring occasionally. For a quicker method, use the stovetop. Just spread the nuts evenly in a skillet and heat them over medium heat for about 5 minutes or until golden and fragrant. Make sure to stir or shake the nuts while cooking them to keep them from burning. Serve with Whole Wheat Crackers Serve with whole wheat crackers such as Ak-Mak. Nutritional Information Per Serving (% based upon daily values): Calories 395, Total Fat: 25g, 37.5%; Saturated Fat: 6g, 27.5%; Cholesterol: 11mg, 3.5%; Sodium: 180mg, 7.5%; Total Carbohydrate: 39g, 12.5%; Dietary Fiber: 6g, 22.5%; Sugar: 9g; Protein: 10g Nutrition with side dish(es): Calories 505, Total Fat: 27g, 40.5%; Saturated Fat: 6g, 27.5%; Cholesterol: 11mg, 3.5%; Sodium: 403mg, 13.5%; Total Carbohydrate: 59g, 19.5%; Dietary Fiber: 10g, 36.5%; Sugar: 9g; Protein: 15g Copyright 2016 The Six O'Clock Scramble page 6 / 10

7 Lentil Stew with Bacon Prep: 20 minutes Cook: 1 hour and 25 minutes Total: 1 hour and 45 minutes # of Servings: 6 Serving Size: about 1 3/4 cups This warm and cozy lentil stew is nourishing and tastes so wonderful, especially if you let the flavors meld overnight (but it s also delicious if you want to eat it right away). I was flattered when Scramble recipe tester Jennifer Grosman told me that she like this version more than the one she had tried from Martha Stewart! Serve it with crispy breadsticks and orange and grapefruit slices. 1 Tbsp. extra virgin olive oil 1 yellow onion, diced 3 carrots, thinly sliced 5-6 stalks celery, thinly sliced (1 cup total) 8 oz. bacon (turkey, pork or meatless), cut into thin strips 1 bay leaf Ingredients for side dish - Crispy Breadsticks 1 pkg. thin crispy Italian breadsticks Ingredients for side dish - Orange and Grapefruit Slices 2 oranges 2 grapefruits 1 cup brown or green lentils, rinsed and drained, soaked overnight for faster cooking 4 cups water, chicken or vegetable broth 1/4-1/2 tsp. salt, to taste 1/8 tsp. black pepper, or to taste 2 Tbsp. red wine (optional) In a medium to large heavy stockpot, heat the oil over medium heat. Add the onions, carrots, celery, bacon and bay leaf and sauté them, stirring occasionally, for 10 minutes until the onions are translucent. Add the lentils and the water or broth and bring it to a low boil. Cover and simmer it, stirring occasionally, for about 1 hour and 20 minutes, until the lentils are tender (check it after an hour if you soaked the lentils overnight). (Meanwhile, slice the fruit, if you are serving it.) Add the salt, pepper and wine (optional), and simmer it uncovered for about 5 more minutes. Take out the bay leaf and serve it immediately or, better yet, refrigerate it for a day or two to let the flavors meld. Slow Cooker Directions: Reduce the liquid to 2-3 cups, depending on whether you like you stew 'saucy' or more thick. Add all ingredients to the slow cooker and cook on low for 6-8 hours or on high for 4-5 hours. Do Ahead or Delegate: Dice the onion, slice the carrots and the celery, cut the bacon and refrigerate, soak the lentils, or fully prepare and refrigerate the dish. Flavor Booster: Serve it with seasoning salt (such as Lawry s, Old Bay or Tony Chachere s), hot pepper sauce and/or grated Parmesan cheese. Tip: Ever wonder why certain dishes, like stews and sauces taste even better the next day? Letting the food sit in the fridge for a day or so allows the seasonings and the oils better permeate the other ingredients (like the lentils and vegetables in this case). Serve with Crispy Breadsticks Serve it with thin crispy Italian breadsticks, alone or dipped in olive oil. Serve with Orange and Grapefruit Slices Cut the oranges and grapefruits into wedges for serving. Nutritional Information Per Serving (% based upon daily values): Calories 230, Total Fat: 8g, 14%; Saturated Fat: 2g, 8%; Cholesterol: 25mg, 8%; Sodium: 560mg, 23%; Total Carbohydrate: 23g, 8%; Dietary Fiber: 11g, 44%; Sugar: 4g; Protein: 15g Nutrition with side dish(es): Calories 397, Total Fat: 10g, 14%; Saturated Fat: 3g, 8%; Cholesterol: 25mg, 8%; Sodium: 770mg, 32%; Total Carbohydrate: 59g, 20%; Dietary Fiber: 15g, 59.5%; Sugar: 15g; Protein: 20g Copyright 2016 The Six O'Clock Scramble page 7 / 10

8 Artichoke Pesto Paninis Prep + Cook: 25 minutes # of Servings: 6 Hot crispy sandwiches make a decadent and delightful dinner. We love this creamy artichoke pesto but if you re not feeling up to making your own you can use a store-bought pesto or tapenade. Leave the pesto and/or onions off the sandwiches for less adventurous eaters in the family. Serve it with red or orange bell peppers with dressing. 1/4 cup extra virgin olive oil, plus 1 additional Tbsp. for sautéing the onions 1 red onion, halved and thinly sliced 15 oz. canned artichoke hearts, drained and rinsed 1 clove garlic, coarsely chopped 1/2 cup fresh flat-leaf parsley, chopped 2 Tbsp. walnut pieces 1/2 lemon, (use 1/2 tsp. zest. Add the juice, too, if you want the pesto to be tangier) 1/2 tsp. salt 1/8 tsp. black pepper 1 loaf ciabatta bread, halved, separating the top from the bottom 8 oz. fresh mozzarella cheese, sliced Ingredients for side dish - Red or Orange Bell Peppers with Light Ranch Dressing 1-2 red or orange bell pepper, seeded and thinly sliced 1/4 cup light ranch dressing or other dip, (or try The Scramble s homemade version (link to recipe below) Heat a heavy skillet over medium heat, add 1 Tbsp. oil, and when it is hot, add the onions and a sprinkle of salt (for a more pickled flavor, add a tsp. of red wine vinegar to the onions when they are almost done cooking). Cook, stirring occasionally, until they are very tender and a little browned, 7-10 minutes. In a food processor (use a mini if you have one), combine the artichokes, remaining oil, garlic, parsley, walnuts, lemon zest, 1/4 tsp. salt and the pepper, and process until smooth. (This can be done up to a week in advance.) Heat a large nonstick skillet or grill pan (or a panini press, if you have one) over medium heat. Spread about 6 Tbsp. of the pesto on the bottom half of the bread (reserve remaining pesto to use as a spread or dip), top it with the cheese, then the onions. Put the top half of the bread on top of the fillings and cook the sandwich, pressing it down with a foil-wrapped brick or heavy pot, until the outsides are nicely browned, 3-5 minutes per side. (Meanwhile, slice the peppers, if you are serving them.) Cut the sandwich into sixths and serve immediately. Do Ahead or Delegate: Halve and slice the onion, peel the garlic, chop the parsley, zest the lemon, prepare and refrigerate the pesto, slice the mozzarella if necessary and refrigerate. Flavor Booster: Add 1/8 1/4 tsp. hot pepper flakes to the pesto mixture. Tip: In search of the fountain of youth? Walnuts contain a compound called biotin, which keeps fingernails strong and may help with thinning hair. The omega-3s in these wonder nuts may also help to reduce wrinkles. Serve with Red or Orange Bell Peppers with Light Ranch Dressing Serve the bell peppers with light ranch dressing, the dip of your choice, or The Scramble's version of homemade ranch. Nutritional Information Per Serving (with (only half the pesto is used in the recipe)) (% based upon daily values): Calories 340, Total Fat: 14g, 21%; Saturated Fat: 6g, 29%; Cholesterol: 26mg, 9%; Sodium: 663mg, 27%; Total Carbohydrate: 39g, 13%; Dietary Fiber: 2g, 7%; Sugar: 1g; Protein: 16g Nutrition with side dish(es): Calories 406, Total Fat: 18g, 27%; Saturated Fat: 6g, 31%; Cholesterol: 30mg, 11%; Sodium: 851mg, 35%; Total Carbohydrate: 47g, 17%; Dietary Fiber: 4g, 13%; Sugar: 5g; Protein: 17g Copyright 2016 The Six O'Clock Scramble page 8 / 10

9 Coconut Chicken with Mango Prep + Cook: 30 minutes # of Servings: 6 Serving Size: about 2 cups This dish is a staple in the home of our friend Annie Canby. The flavor is mild and sweet, so her girls, Emma and Claire, love it. If you prefer, substitute shrimp or extra-firm tofu for the chicken (if you use shrimp, simmer it for only about 5 minutes). Serve it with roasted parsnips or carrots and with Light and Airy Coconut Meringue Cookies for dessert. 1 Tbsp. extra virgin olive oil 1-1 1/2 lb. boneless, skinless chicken breasts, cut into 1-inch pieces, or use shrimp or extra-firm tofu packed in water 1 1/4 cups light unsweetened coconut milk 3-5 Tbsp. mango chutney, to taste Ingredients for side dish - Roasted Parsnips or Carrots 1 lb. parsnips or carrots, or use a combination of both 1-2 Tbsp. extra virgin olive oil Ingredients for side dish - Light and Airy Coconut Meringue Cookies 3 eggs, whites only (make sure there s no yolk at all in the whites) 1/8 tsp. salt 1 cup superfine sugar 1 1/2 cups white or quick-cooking brown rice 1 mango, peeled and chopped, or use 1 1/2 cups frozen mango or peaches, thawed and drained 1/2 tsp. salt 1/4 tsp. kosher salt 1/8-1/4 tsp. black pepper 1 1/4 cups unsweetened shredded coconut 1 tsp. pure vanilla extract (Start the vegetables and cookies first, if you are serving them.) In a large nonstick skillet, heat the oil over medium heat. Add the chicken and sauté it, tossing it occasionally, until it is cooked on the outside, 4-5 minutes. Add the coconut milk and chutney and simmer it for minutes, uncovered, stirring occasionally. Meanwhile, cook the rice according to the package directions. Add the mango and salt to the simmering chicken mixture, and cook it for 1 2 more minutes until the mango is hot. Serve the chicken and sauce over the rice. Note: If you can t find chutney, you can make your own version with 3 Tbsp. apricot jam and 1 tsp. wine vinegar, 1/4 tsp. ginger powder and a pinch of red pepper flakes. Slow Cooker Directions: Omit the oil. Combine the coconut milk and chutney in the slow cooker. Add the chicken and turn several times to coat it well. Cook on low for 5-6 hours or on high for 2 1/2-3 hours. Add the mango and salt and cook for minutes more. (Slow cooker cooking times may vary get to know your slow cooker, if possible, and adjust times accordingly.) Do Ahead or Delegate: Cut and refrigerate the chicken, cook the rice, peel and chop the mango, or defrost it if using frozen. Flavor Booster: Serve it with sweet or hot Asian chili sauce or add some crushed red pepper flakes to the simmering sauce. Tip: You can make a great dip with what remains of your mango chutney. It s delicious combined with some plain yogurt, lemon juice, curry powder and salt to taste. If you d prefer a smoother dip (mango chutney is generally fairly chunky), combine the ingredients in a food processor or blender. This is a good dip for fresh cut vegetables, crackers or pita chips. Serve with Roasted Parsnips or Carrots Cut the parsnips and/or carrots lengthwise into halves or quarters (depending on their size) and cut those strips into 1-inch pieces. In a roasting pan, toss the pieces with the oil, salt and pepper (add ½ - 1 tsp. fresh thyme, if desired). Roast them at 450 degrees until they are lightly browned, minutes, tossing once. The longer they cook, the sweeter they become. Serve with Light and Airy Coconut Meringue Cookies Preheat the oven to 300 degrees. With an electric mixer, beat the egg whites and salt slowly at first until they are frothy, then turn the speed way up and whip them until they are shiny and form peaks when you lift the beaters. Add the sugar very slowly, beating constantly, until the peaks are stiff and glossy. With a spatula, gently fold in the coconut and vanilla. Drop the batter using two spoons onto greased or parchment or silicone lined baking sheets, trying to keep them in a puffy shape rather than flattening them. They don t need to be spaced too far apart because they hold their shape when you bake them. Bake them for minutes until they are lightly browned. Tip: The eggs should be cold when you separate them, but ideally you should cover them and let them sit out for 30 minutes after you separate them and before you whip them. Nutritional Information Per Serving (% based upon daily values): Calories 293, Total Fat: 15g, 23%; Saturated Fat: 11g, 57%; Cholesterol: 67mg, 22%; Sodium: 280mg, 12%; Total Carbohydrate: 12g, 4%; Dietary Fiber: 2g, 8%; Sugar: 7g; Protein: 27g Nutrition with side dish(es): Calories 400, Total Fat: 20g, 29.5%; Saturated Fat: 14g, 65%; Cholesterol: 67mg, 22%; Sodium: 305mg, 17.5%; Total Carbohydrate: 30g, 10%; Dietary Fiber: 7g, 25.5%; Sugar: 15g; Protein: 29g Copyright 2016 The Six O'Clock Scramble page 9 / 10

10 Powered by TCPDF ( GROCERY LIST Produce 5 carrots (3a)(6) 1 lb. parsnips or carrots (8a) 4 scallions (5) 1 3/4 yellow onions (3)(4)(6) 1 red onion (7) 1-2 red or orange bell peppers (7a) * 1/2 green bell pepper (optional)(4) 5-6 stalks celery (6) 1 small head iceberg or romaine lettuce (3a) 6 oz. baby spinach (5) 1 clove garlic (7) Meat and Fish 1-1 1/2 lbs. boneless, skinless chicken breasts (8) 1-1 1/2 lbs. turkey, chicken or veal cutlets (thin cuts) (1) 1 lb. ground turkey, beef, or vegetarian ground meat (3) Shelved Items 1 loaf ciabatta bread (7) 1-2 cups quick-cooking brown or regular white rice (2a) 1 1/2 cups white or quick-cooking brown rice (8) 1 cup quinoa (5) 16 oz. spaghetti (use wheat/gluten-free if needed) (3) 1 pkg. whole wheat crackers, such as Ak-Mak (5a) 1 pkg. thin crispy Italian breadsticks (6a) 2 cups tortilla chips (4) 6 corn or wheat tortillas (4b) 2 Tbsp. tomato paste (3) 28 oz. diced tomatoes with Italian seasoning (3) 4 cups water, chicken or vegetable broth (6) 1 cup chunky salsa (4) Spices 2 3/8-2 5/8 tsp. salt (1)(3)(6)(7)(8)(8b) 3/4-1 tsp. kosher salt (1a)(1b)(8a) 1 bay leaf (6) * 1/2 tsp. rosemary, oregano or other dried herbs (optional)(1b) Staples 1 Tbsp. butter (1) 8-9 Tbsp. + 1/2 cup extra virgin olive oil (1)(1a)(1b)(3)(5)(6)(7)(8)(8a) 1-2 Tbsp. vegetable oil (4) 2-4 Tbsp. vinaigrette dressing (3a) * 1/2 cup ketchup (optional)(1b) 1/4 cup + 1 Tbsp. reduced-sodium soy sauce (use wheat/glutenfree if needed) (2)(2b) Refrigerated/Frozen Section 2/3 cup reduced-fat shredded Cheddar cheese (4) 1/2 cup crumbled feta or goat cheese (5) Try Use this promo code: GL30031 for $3 off of 3, 12 or 24 month subscription. TEAR OFF FOR A FRIEND! 1/4 cup fresh dill (5) 2 Tbsp. + 1/2 cup fresh flat-leaf parsley (2a)(7) 1/2 cup fresh mint leaves (5) 1 lb. green or wax beans (1a) 2 cucumbers (2b) 2 russet potatoes (1b) 1 3/4-2 1/4 lemons (1)(5)(7) 2 oranges (6b) 2 grapefruits (6b) 3-4 pears (4a) 1 mango (8) 2 lbs. salmon fillets (use wild Alaskan salmon if possible) (2) 8 oz. bacon (turkey, pork or meatless) (6) 2 tsp. rice vinegar (2b) 1 1/4 cups light unsweetened coconut milk (8) 3-5 Tbsp. mango chutney (8) 1/4 cup light ranch dressing or other dip (7a) * 1/4 cup + 2 Tbsp. red wine (optional)(3)(6) 1 cup brown or green lentils (6) 15 oz. canned artichoke hearts (7) 1/2 cup dried cranberries, naturally sweetened (5) 1 1/4 cups unsweetened shredded coconut (8b) 1 cup superfine sugar (8b) 1 cup cashews (5) 2 Tbsp. walnut pieces (7) 3/4-7/8 tsp. black pepper (1a)(3)(6)(7)(8a) 1/4 tsp. ground ginger (2) 1 Tbsp. toasted sesame seeds (2b) 1 tsp. + 1 Tbsp. sugar (2b)(3) 1/4 cup pure maple syrup (2) 9 eggs (1)(3a)(4)(8b) 1 tsp. pure vanilla extract (8b) 1 1/2 tsp. minced garlic (3) 1/2 cup bread crumbs or panko (use wheat/gluten-free if needed) (1) 1/2 cup + 2 Tbsp. grated Parmesan cheese (3)(3a) 8 oz. fresh mozzarella cheese (7) The above ingredients will make (1) = Milanesa (Crispy Breaded Turkey Cutlets), (1a) = Roasted Green or Wax Beans, (1b) = Baked Potato Chips, (2) = Salmon with Maple-Soy Glaze, (2a) = Steamed Brown or White Rice with Fresh Parsley, (2b) = Asian Cucumber Salad, (3) = Spaghetti with Meat Sauce, (3a) = Green Salad with Carrots, Hard-Boiled Egg and Parmesan Cheese, (4) = Easy-Cheesy Tex-Mex Scramble, (4a) = Sliced Pears, (4b) = Corn or Wheat Tortillas, (5) = Spinach and Quinoa Salad with Toasted Cashews and Dried Cranberries, (5a) = Whole Wheat Crackers, (6) = Lentil Stew with Bacon, (6a) = Crispy Breadsticks, (6b) = Orange and Grapefruit Slices, (7) = Artichoke Pesto Paninis, (7a) = Red or Orange Bell Peppers with Light Ranch Dressing, (8) = Coconut Chicken with Mango, (8a) = Roasted Parsnips or Carrots, (8b) = Light and Airy Coconut Meringue Cookies * - Includes ingredients that are optional. Copyright 2016 The Six O'Clock Scramble page 10 / 10