Natalia Chi
Chicken Paprikash
6 servings
(Quoted from “The Chicken Bible”, America’s Test Kitchen.)
Preparation time: 20 min
Cooking time: 45 minutes; Standing time: 5 minutes
material
1/4 cup extra virgin olive oil
1 onion (cut in half and thinly sliced)
1 red bell pepper, stem and seeds removed, thinly sliced
1 (14.5 oz) can diced tomatoes, drained
5 cloves of finely chopped garlic
1 teaspoon coarse salt
8 (5-8 oz) bone-in chicken thighs, skin removed and trimmed
3/4 teaspoon black pepper
2 1/2 cups unsalted chicken broth
2 tablespoons Hungarian paprika, extra for serving
1/4 teaspoon cayenne pepper
1/3 cup sour cream and extra for serving
3 tbsp flour
2 tablespoons chopped fresh parsley
hot oil Cook in dutch oven on medium-high until shimmering. Add onions, bell peppers, tomatoes, garlic, and 1/2 teaspoon salt. Cook, stirring often, until the desired crust (browning or brown bits remaining in the pan after sautéing) begins to develop, about 10 minutes.
sprinkle chicken with black pepper and remaining salt. Add broth, paprika, and cayenne pepper to pan, scraping up any browned bits. Dip chicken in broth mixture. simmer. Reduce heat to medium-low. Cover and simmer until chicken is tender and internal temperature reaches at least 195°C, about 30 minutes, stirring and turning chicken halfway through cooking.
whip sour cream Add flour together in bowl. Slowly whisk 1/2 cup cooking liquid into sour cream mixture. Stir mixture into pan until completely incorporated. Continue to simmer 5 minutes more or until thickened.
off heat, Season with salt and black pepper. Let stand for 5 minutes. Sprinkle with parsley and serve with extra sour cream.
Per serving: 373 calories, 30 grams protein, 20 grams fat (calories from 50% fat), 5.2 grams saturated fat, 16 grams carbohydrates, 151 milligrams cholesterol, 616 milligrams sodium, 4 grams fiber.
Carbohydrate Count: 1.
lamb chili
8 servings
Preparation time: 15 minutes
Cooking time: about 35 minutes
material
2 tsp canola oil
1 medium onion, chopped
1 cup thinly sliced celery
2 cups minced lamb
1 can (15 oz) reduced-sodium kidney beans, liquid
2 cans (8 ounces) unsalted tomato sauce
1 tablespoon chili powder
1/2 teaspoon coarse salt
1/2 teaspoon dried oregano
1/4 teaspoon dried basil
2 teaspoons sugar
1 cup salsa or picante sauce
hot oil In a large nonstick skillet on medium-high. Add onion and celery. cook 6 minutes or until tender. drain. Add lamb, beans, tomato sauce, chili powder, salt, oregano, basil, sugar, salsa or picante sauce. bring to a boil. Reduce heat. Boil for 20-30 minutes. serve.
Per serving: 168 calories, 15 g protein, 5 g fat (26% calories from fat), 1.4 g saturated fat, 18 g carbs, 34 mg cholesterol, 364 mg sodium, 5 g fiber.
Carbohydrate Count: 1.
avocado relish super dog
Serving: Make 8 hot dogs out of bread
Preparation time: 10 minutes
Cooking time: 5 minutes
material
3/4 cup chopped red bell pepper
2 tablespoons chopped onion
2 tablespoons apple cider vinegar
1 tablespoon sugar
1/2 teaspoon coarse salt
Sprinkle with cayenne pepper if desired
1 ripe hass avocado, diced (about 8 ounces)
8 Low Sodium Low Fat Hot Dogs or Bratwurst
8 whole grain hot dog buns
brown mustard, if desired
in a small bowl, Mix bell pepper, onion, vinegar, sugar, salt and cayenne pepper. Mix well. Lightly stir in the avocado. Meanwhile, cook hot dogs according to directions. If desired, coat the slices of bread with mustard. Put the hot dog in the pan. Spoon relish on top.
Per serving: 277 calories, 9 grams protein, 15 grams fat (46% calories from fat), 4.4 grams saturated fat, 29 grams carbohydrates, 20 milligrams cholesterol, 837 milligrams sodium, 5 grams fiber.
Carbohydrate Count: 2.
roast lamb
heat oven Up to 325 degrees. Crush or finely chop 1 tablespoon of fennel seeds. Combine the seeds with 1 teaspoon minced garlic, 2 teaspoons finely chopped lemon zest (yellow part only), 1 teaspoon coarse salt, and 1/2 teaspoon pepper. Mix well. rubbing mixture 1 (4-5 lbs) boneless lamb leg. Place on rack in roasting pan. Bake for 1 1/2 to 1 1/2 hours or until internal temperature reaches 145 degrees. Remove from oven. Cover loosely with foil and let stand for 10 minutes. Slice and serve. Add your own rosemary roasted potatoes, green beans, mixed greens and whole grain bread.
