How To Make A Bistro Chicken Stew Dinner Recipe

This classic French dinner recipe,refitted for high-level nutrition,show-cases it all: chicken,vegetables,and fruit.The result is a main meal that delivers nutrition payoffs of high protein and high fiber. Fiber,of course,is the substance in fruits and vegetables that has been cited as a possible preventative for obesity,heart disease,diabetes,and some cancers.


Ingredients for 4 serving; (1) 2 teaspoons olive oil (2) 8 small skinless and boneless chicken thighs (about 1 1/4 pounds),halved (3)1 small onion,chopped,or 1/3 cup frozen chopped onion (4) 12 ounces button mushrooms,brushed of dirt and thickly sliced (5) 18 baby carrots (about 8 ounces) (6) 20 pitted prunes (about 4 ounces) (7) 2 teaspoons dried thyme (8) 1 teaspoon dried rosemary (9) 1/2 teaspoon salt (10) 1/4 teaspoon freshly ground black pepper (11) 1/2 cup no-salt,fat-free chicken broth (12) 2 teaspoons whole-wheat flour

1. Heat the oil in a large skillet or high-sided saute pan set over medium heat.Add the chicken and cook until brown,turning once,about 2 minutes.Transfer to a plate.

2. Add the onion to the pan and cook,stirring,until softened,about 2 minutes.Add sliced mushrooms and continue cooking stirring occasionally,until they have given off their liquid,about 3 minutes.Add the carrots,prunes,thyme,rosemary,salt,and pepper and cook until fragrant,about 1 minute.Finally,pour in the broth,scraping up any browned bits from the bottom of the pan.

3.Return the chicken and any accumulated juices to the pan.Bring the mixture to a simmer,stir well,cover,and reduce heat to low.Simmer,stirring occasionally,until the chicken is cooked through and the sauce is thickened somewhat,about 25 minutes.

4. Uncover and sprinkle whole-wheat flour over the ingredients.Stir well,then cook just until thickened,about 30 seconds.Serve at serve.

Making A Creamless Cream Of Cauliflower Soup

Eating high-response cost,high-yield soups helps you feel satisfied and makes it easier to get the nutrients you require while,at the same time,consuming fewer calories.If you are having trouble controlling your urge to splurge at meals,a light soup like this one will improve your chances of losing weight.To prevent the soup from turning brown when you puree it,be sure not to brown the vegetables.

Ingredients for 6 servings are ; (1) 2 teaspoons canola oil (2) 1 medium onion,chopped,or 3/4 cup-frozen chopped onion (3) 2 ribs celery,chopped (4) 1 small head cauliflower,cut into florets,or 4 cups frozen cauliflower florets,thawed (5) 1 medium baking potato (about 12 ounces),peeled and diced (6) 1 teaspoon rubbed sage (7) 1 teaspoon dried thyme (8) 1 teaspoon dry mustard (9) 1 teaspoon celery seed (10) 4 cups no-salt,fat-free vegetable broth (11) 1/2 teaspoon salt (12) 1/4 teaspoon freshly ground black pepper (13) 3 tablespoons golden raisins,for garnish

1. Heat the oil in a large saucepan set over low heat.Add the onion and celery and cook,stirring often,until golden,about 5 minutes.If the onion begins to brown,lower heat.

2. Add the cauliflower and diced potato and cook,stirring, 1 minute. Sprinkle the sage,thyme,mustard,and celery seed over the vegetables,stir well,and cook until fragrant,about 20 seconds.

3. Pour in the broth and bring to a simmer.Cover, reduce heat to low,and simmer until the potato and cauliflower are soft when pierced with a fork,about 15 minutes.

4. Working in batches if necessary,puree the soup in a food processor fitted with the chopping blade or in a large blender,scraping down the sides of the bowl as necessary. Return the puree to the saucepan,again set over medium heat,and cook just until heated through,about 1 minute.Season with salt and pepper,ladle into bowns,and top each serving with 1/2 tablespoon golden raisins.

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Making Italian Roast Pork Loin Dinner Recipe

Enjoying pork on occasion will not send the scales soaring,so long as you choose the healthier,lean cuts such as loin or tenderloin,which compare favorably to skinless chicken in terms of fat and calorie content.This hearty,no-fuss dinner recipe revamps the classic Italian rendition without tons of fat.

Ingredients for 8 serving are: (1) 1 tablespoon no-salt lemon pepper (2) 2 teaspoons fennel seeds (3) 2 teaspoons dried oregano (4) 2 teaspoons dried rosemary (5) 1 teaspoon salt (6) 1 tablespoon olive oil (7) 3 garlic cloves,mashed or put through a garlic press (8) 1 (2 1/2-pound) pork loin,trimmed of all exterior fat.

1. Preheat oven to 325F. Combine the lemon pepper,fennel seeds,oregano,rosemary,and salt in a small bowl; set aside. Combine the olive oil and mashed garlic in a second small owl.Rub the olive oil mixture evenly over the pork loin,coating it thoroughly.Sprinle the herb mixture over the entire pork loin.Place in a shallow roasting pan,broiler pan,or shallow baking dish.

2. Roast until golden brown.An instant-read meat thermometer inserted into the thickest part of the loin should register 160F for medium,about 65 minutes,or 170 for well done,about 1 hour and 15 minutes.

How Foods Acts On Our Mood

Research suggests that food affects mood by altering the brain's production of chemical messengers called neurotransmitters.The neurotransmitters dopamine and norepinephrine have an energizing effect.When your brain is producing these chemicals,you're alert,highly motivated and have fast reaction times.

The main building block of these alertness chemicals is the amino acid tyrosine.Eating protein,which contains lots of tyrosine raises tyrosine levels in the brain.This,in turn,boosts synthesis of dopamine and norepinephrine,which results in more energy.The neurotransmitter serotonin has a calming effect.Its presence in the brain boosts concentration,relieves feelings of anxiety and at night or if you're sleep-deprived makes you drowsy.To make serotonin,your brain needs a supply of the amino acid tryptophan.Like tyrosine,tryptophan is found in proteins.But eating more protein won't increase levels of tryptophan inside your brain.In fact, a high-protein diet depletes the brain's tryptophan supply.

The reason is tryptophan must "compete" with tyrosine and other,more plentiful amino acids to enter the brain.It tends to be "crowded out" by them when you eat protein.To increase the brain's supply of tryptophan,eat carbohydrates,without protein.Doing so triggers the release of insulin,which shunts some of the amino acids from the blood to other organs.Tryptophan,however,is left behind in the blood.With less competition from other amino acids,it can easily enter the brain.

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Making Dried Fruit Compote Breakfast Recipe

The high fiber content of dried fruits can assist with weight control while it also helps lower the risk of numerous life-compromising illnesses.If you desire,top each serving of this wonderful fruit compote with sugar-free,fat-free vanilla yogurt or frozen yogurt.You can purchase dried fruit in bulk at gourmet markets or at most health food stores.

Ingredients for 6 servings are: (1) 10 dried apricot halves,preferably the tart California variety (2) 5 pitted prunes,halved (3) 5 dried apple rings,cut into quarters (4) 3 dried peach halves,cut into large chunks (5) 2 dried figs,preferably black mission figs,stemmed and halved (6) 3 cups unsweetened apple juice (7) 1/4 cup raisins (8) 4 whole cloves (9) 1 (4-inch) cinnamon stick (10) Zest of 1 lemon

1. Combine all the ingredients in a large saucepan and bring to a simmer over medium-high heat.Cover,reduce heat to low,and continue simmering slowly until the fruit is soft,about 30 minutes.Remove the pan from the heat and allow the mixture to cool to room temperature,about 1 hour.

2. Transfer the mixture and any syrup in the pan to a large bowl.Cover tightly and store in the refrigerator up to 1 week.Discard the cinnamon stick and whole cloves before serving.

Making Pork Lo Mein Dinner Recipe

Lean and versatile pork tenderloin can be used in many ethnic dishes and matched with dozens of other ingredients.This version of lo mein is a nutritious,one-dish meal,loaded with protein,carbohydrates,vitamins,and minerals.It takes just minutes to fix as long as you do your food prep ahead of time.If you are not familiar with five-spice powder,it is a blend of ground Asian spices,namely cinnamon,start anise,fennel,ginger,and cloves.You can find it in the spice aisle of most supermarkets.

Ingredients for 4 servings are: (1) 2 teaspoons peanut oil (2) 2 garlic cloves,slithered (3) 3 tablespoons peeled and minced fresh ginger (4) 3/4 pound pork tenderloin,trimmed of exterior fat and shredded (5) 1/2 teaspoon five-spice powder (6) 3 medium scallions,cut into 1-inch pieces (7) 2 cups mung bean sprouts (8) 2 cups cooked Japanese somen noodles,Chinese egg noodles,or udon noodles (9) 2 tablespoons reduced-sodium soy sauce

1. Heat the peanut oil in a large nonstick wok or skillet set over medium-high heat.Add the garlic and ginger and cook,stirring constantly,until frangrant,about 20 seconds.Add the shredded pork and cook,tossing and stirring,until browned,about 2 minutes.

2. Sprinkle the five-spice powder over the ingredients and toss well.Add scallions and cook,stirring constantly,until softened,about 2 minutes.Add bean sprouts and cooked noodles.Continue cooking,tossing and stirring,until all the ingredients are heated through,about 1 minute.Add soy sauce and cook just until it is absorbed,about 20 seconds.Serve at once.

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Making 12 Orange Raisin Bran Muffins

Perfect for a Sunday breakfast and convenient as a grab-and-go treat on weekday mornings,these muffins provide the type of high-response cost,high-yield carbohydrates we should all be eating more of: hearty whole-wheat flour,high-fiber bran cereal,and natural juice sweetners.

Ingredients for 12 muffins are; (1) 12 paper muffin-cup liners (2) 3/4 cup fat-free milk (3) 1/2 cup unsweetened frozen orange-juice concentrated,thawed (4) 2 tablespoon cranola oil (5) 1 teaspoon vanilla extract (6) 1 large egg,lightlybeaten,or 1/4 cup pasteurized egg substitute (7) 2 cups Raisin Bran cereal (8) 1 cup whole-wheat flour (9) Granulated sugar substitute equal to 2 tablespoons sugar (10) 1 tablespoon baking powder (11) 1 teaspoon ground cinnamon (12) 1/2 teaspoon salt

1. Position a rack in the center of the oven and preheat oven to 400F. Line a 12-cup muffin tin with the paper liners.

2. Whisk the milk,orange-juice concentrate,oil,vanilla,and egg or egg substitute in a medium bowl until uniform and set aside.

3. Mix the Raisin Bran,whole-wheat flour,sugar substitute,baking powder,cinnamon,and salt in a second bowl until uniform.

4. Pour the milk mixture into the dry ingredients and stir just until dry ingredients are moisture.Spoon enough batter into each muffin cup to fill it 2/3 full.

5. Bake until golden brown,about 18 to 20 minutes.A toothpick inserted into the center of one muffin should come out clean.Cool the muffins in the tin for 3 minutes,then serve immediately or transfer the muffins to a wire rack to cool completely.Store in an airtight container at room temperature for up to 3 days.