cwc nbc5 january 2002

Chicken and Dumplings with Vegetables

Serves 4

When the chill of winter sets in (not to mention the cold and flu season!), nothing says comfort food better than chicken and dumplings. And for those who made a New Year’s resolution to eat healthier, this easy recipe is low in fat. So many solutions in one bowl!

1 cup flour

1 1/2 teaspoons baking powder

1/4 teaspoon pepper

1/3 cup milk (plus 1 tablespoon, if needed)

4 cups chicken broth

2 cups cubed cooked chicken

1 cup baby carrots

1/2 cup chopped celery

1/2 cup frozen peas

Combine flour, baking powder, and pepper in a small bowl. Add milk and stir to moisten. Using your hands, shape the mixture into a ball. Handle dough lightly. Do not knead or mix too much or dumplings will be rubbery. Place dough back in the bowl you mixed it in, cover with a towel, and let rest for 10 to 15 minutes at room temperature. While dough is resting, combine remaining ingredients in a medium saucepan. Bring mixture to a boil on high heat. Reduce heat to medium-low and cook, covered, for 6 to 8 minutes, or until carrots are tender. Lightly flour a flat surface or cutting board. On the prepared surface and using a rolling pin, roll out dough to 1/2-inch thickness. Cut dough into 1-inch squares. Uncover chicken mixture and bring mixture to a simmer on medium-high heat. Add dumplings to mixture and cook, uncovered, for 13 to 15 minutes, until dumplings are cooked through, stirring occasionally. Serve hot and enjoy!

Notes:

Lowfat cooking tips: Use fat-free milk for the dumplings. If you are making your own chicken broth, be sure to skim the fat off the top before preparing this recipe. If using canned stock, choose the low-fat, low-sodium version. Use skinless cubed cooked chicken (as the skin harbors most of the fat).

Beef and Broccoli Stir-Fry

Serves 4

Beef can be part of a lowfat lifestyle when you choose lean cuts, trim the visible fat, and be mindful of portion size. This dish also incorporates a variety of vegetables and uses reduced sodium-soy sauce. Grab a wok or large skillet and stir, stir, stir!

2 teaspoons vegetable oil

2 cloves garlic, minced

1 pound beef sirloin, thinly sliced

2 cups broccoli florets

1/2 cup red bell pepper, thinly sliced

1/2 cup baby corn

1/2 cup sliced water chestnuts

1/4 cup reduced-sodium soy sauce

1/4 cup water

1 1/2 teaspoons cornstarch

Heat a wok or large nonstick skillet over medium-high heat. Add oil, garlic, and beef, and stir-fry for 4 to 5 minutes, or until beef is no longer pink. Add broccoli, bell pepper, and baby corn, and stir-fry for 2 to 3 minutes, until vegetables are tender-crisp. Add water chestnuts and stir-fry for 1 minute, until warmed through. In a small bowl, mix together soy sauce, water, and cornstarch until mixture is smooth (no lumps). Add soy sauce mixture to pan and cook for 1 to 2 minutes, until sauce is thick and bubbly. Serve with rice.

Notes:

Find canned baby corn in the Asian section of the grocery store.

(Air Date: January 12, 2002)

Beef Chipotle Chili Stew

Serves 6 to 8

When made with lean stew beef, this hearty stew not only warms your soul, it is easier on your heart! The smoky flavor from the chipotle chile peppers, and optional smoked paprika, add great depth of flavor to this zesty stew.

1 tablespoon olive oil

2 pounds lean stew beef

1 onion, chopped

1 green bell pepper, chopped

2 cloves garlic, minced

2 cups beef broth

1 (14.5-ounce) can diced tomatoes

2 canned chipotle chile peppers, chopped

2 teaspoons chili powder

1 teaspoon smoked paprika (optional)

Heat a deep stockpot or Dutch oven over medium-high heat. Add oil and beef and cook for 6 to 8 minutes, until meat is browned, stirring occasionally. Add onion, bell pepper, and garlic, and cook for 2 to 3 minutes, until vegetables are tender, stirring occasionally. Add remaining ingredients, season with salt and pepper to taste, if desired, and bring mixture to a simmer on medium-high heat. Cover pan, reduce heat to low, and simmer for 1 1/2 hours, or until beef is tender. Top with shredded cheese and sour cream, if desired.

Notes:

Chipotle chile peppers are dried smoked jalapeno peppers. This recipe calls for canned chipotle chile peppers (the rehydrated peppers are usually canned with an adobo sauce). Adobo sauce is made from ground chiles, herbs, and vinegar, and has a delicious taste. You can add a tablespoon of the adobo sauce to the stew, if desired.

Smoked paprika has the same great color as sweet Hungarian paprika, but it has a smoky-sweet flavor. Find smoked paprika in specialty stores, such as Central Market.

(Air Date: January 19, 2002)

Pork Chops with Bread and Corn Stuffing

Serves 4

Lean pork chops are browned, then smothered with an aromatic bread and corn stuffing. The stuffing keeps the pork chops moist while they bake to perfection. No more dry rubbery pork chops!

1 teaspoon vegetable oil

4 lean boneless pork loin chops (1/2-inch thick)

1 tablespoon margarine

1 cup chopped celery

1/2 cup chopped onion

1/4 cup chicken broth

2 tablespoons chopped fresh parsley

1/2 teaspoon dried ground sage

2 cups soft bread cubes

1 cup corn

2 tablespoons chopped walnuts (optional)

Preheat oven to 350°F. Heat vegetable oil in a skillet and brown pork chops over medium-high heat, about 2 to 3 minutes on each side. Place chops in a shallow baking dish that has been sprayed lightly with vegetable oil spray. Melt margarine over low-heat in the skillet. Add celery and onion and cook for 1 to 2 minutes, until tender. Add chicken broth, parsley, sage, and salt and pepper to taste, if desired, stirring to combine. Add soft bread cubes, corn, and walnuts, stirring to moisten the bread. Spread stuffing mixture over pork chops in the baking dish. Bake uncovered, for 30 minutes, or until pork chops are no longer pink in the center.

Notes:

Lowfat cooking tip: Trim visible fat from pork loin chops before cooking.