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less money, healthier dinners


Chicken Fra Diavolo Paprika Chicken with Baby


Carrots and Brussels Sprouts Serves 4 | Gluten Free Cost per serving: $5


The reduced pan sauce at the end is optional but makes a nice addition to this one-pot, comfort- food dish. Serve with mashed potatoes or warm bread and a mixed green salad.


1 teaspoon ground black pepper ½ teaspoon salt


2 teaspoons smoked paprika 2 teaspoons sweet paprika


1 teaspoon ground cinnamon 1


teaspoon cayenne pepper 6 cloves garlic, pressed 1½ tablespoons olive oil 6 bone-in, skinless chicken thighs 1 small red onion, cut into ½-inch wedges ½ pound whole baby carrots ½-1 cup low-sodium chicken broth


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1 pound frozen brussels sprouts, partially thawed ½ cup chopped fresh parsley


1. Preheat oven to 425˚. In a small bowl, combine black pepper, salt, paprikas, cinnamon, and cayenne; mix well. Stir in garlic and olive oil to make a paste. Arrange chicken, bone side down, in a 9x12-inch baking dish, and rub paste evenly into tops. Scatter onion and carrots between chicken pieces. Pour in broth as needed to reach a depth of ½ inch. Place on middle oven rack and roast for 20–25 minutes, until chicken begins to turn golden. 2. Remove dish from oven and add brussels sprouts. Stir gently to coat with pan juices, and sprinkle lightly with salt and pepper. Reduce heat to 375˚ and continue roasting for 20–25 minutes more, until chicken is cooked through and vegetables are tender. 3. Remove from oven, season with salt and pepper, and arrange on a platter; tent with foil to keep warm. (If your dish is safe for stovetop, place over high heat, bring liquid to a boil, and cook for 3–5 minutes, until juices are reduced; otherwise skip this step.) Serve chicken and vegetables showered with parsley, with pan juices on the side.


PER SERVING: 239 cal, 8g fat (4g mono, 2g poly, 2g sat), 70mg chol, 24g protein, 22g carb, 8g fiber, 462mg sodium


with Angel-Hair Pasta Serves 4 | Staff Favorite, Quick Cost per serving: $6


This fast take on the classic shrimp fra diavolo uses quick-cooking angel-hair pasta and adds frozen peas for variety. Boneless chicken breasts are a little more expensive than bone-in, skin-on varieties but considerably speed prep time; use boneless chicken thighs to trim costs even more. This is a fiery dish, so adjust the amount of crushed red pepper flakes to lessen the heat. Freeze leftover tomato paste for another use.


1 pound boneless, skinless chicken breasts ½ teaspoon salt 1 teaspoon ground black pepper 1-2 teaspoons crushed red pepper flakes, to taste 2 tablespoons plus 2 teaspoons olive oil, divided 1 small yellow onion, thinly sliced 4 large cloves garlic, minced, divided 1 (15-ounce) can diced tomatoes, in purée or juice 3 tablespoons tomato paste ½ cup white wine ½ teaspoon dried ground rosemary 1 cup frozen peas, thawed


8 ounces whole-grain angel-hair pasta


¼ cup chopped fresh flat-leaf parsley 1


-½ cup shaved Parmesan, Asiago, or other hard, sharp cheese


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1. Bring a large pot of water to boil. Keep warm. 2. Cut chicken into strips about 1½ inches long and ¾ inch wide; toss with salt, pepper, and red pepper flakes. Heat 1 tablespoon oil in a skillet over medium-high heat. Add half of the chicken; cook for 3–5 minutes, until lightly browned on all sides. Transfer to a plate and cover to keep warm. Repeat with remaining chicken. 3. Reduce heat to medium. Add 1 tablespoon oil, onion, and half of the garlic; cook for 1–2 minutes, stirring constantly. Add tomatoes with juices, tomato paste, wine, and rosemary. Return chicken to pan, and stir to mix. Reduce heat to simmer and cook, covered, for 5–10 minutes. Stir in remaining garlic and peas; cook for 5 minutes more, until peas are hot and chicken is cooked through. 4. Meanwhile, cook pasta al dente in boiling water. Drain well, and toss with remaining 2 teaspoons olive oil. To serve, divide pasta among plates, spoon chicken and sauce over pasta, and sprinkle with parsley and cheese.


PER SERVING: 547 cal, 14g fat (9g mono, 2g poly, 3g sat), 72mg chol, 41g protein, 58g carb, 9g fiber, 436mg sodium


➻ 50 deliciousliving | march 2012


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