Cookin' with Carol recipes on NBC5 - January 2008

Italian-Style Baked Tilapia with Sautéed Vegetables

Serves 4

This easy recipe incorporates lean fish and a variety of vegetables. You’ll be tempted to make it every week.

4 tilapia fillets (1 pound total)

2 teaspoons lemon zest

2 tablespoons lemon juice

1 teaspoon dried basil

2 cloves garlic, minced

1/4 teaspoon paprika

1 tablespoon olive oil

1/2 red bell pepper, cut into 1-inch pieces

1 small zucchini, sliced crosswise

1 cup cherry tomatoes, halved

1/4 cup fresh basil, leaves torn

1/4 teaspoon salt

1/4 teaspoon pepper

Preheat oven to 400°F. Lightly spray a baking sheet with vegetable oil spray. Place tilapia fillets in a single layer on the baking sheet. Pour lemon juice over fish and arrange lemon zest evenly over all. Sprinkle dried basil, garlic, and paprika over fish. Lightly spray the surface of the fish with vegetable oil spray. Bake for 10 minutes, or until fish flakes when tested with a fork. Meanwhile, heat a large saucepan over medium-high heat. Add olive oil and swirl to coat the bottom of the pan. Add red bell pepper and zucchini and sauté for 4 to 5 minutes, or until vegetables are tender. Add tomatoes, fresh basil, salt, and pepper, and sauté for 1 minute, or until tomatoes are warmed through and flavors have blended. Serve baked tilapia with sautéed vegetables.

(Air Date: January 5, 2008)

Savory Chicken with Mushrooms

Serves 4

This tender chicken dish is quick and easy to prepare.

1/2 cup white wine (or chicken broth)

1/4 cup light soy sauce

2 teaspoons brown sugar

1 teaspoon freshly grated ginger root

1 clove garlic, minced

1/2 teaspoon dried oregano

2 tablespoons water

4 boneless/skinless chicken breasts

1 cup sliced fresh mushrooms

In a small bowl, combine wine, soy sauce, brown sugar, ginger, garlic, oregano, and 2 tablespoons water. Place chicken breasts in a baking dish and pour sauce mixture over chicken. Place in the oven, covered, at 350°F for 45 minutes. Add mushrooms and baste with sauce. Cover and cook an additional 15 minutes.

(Air Date: January 12, 2008)

Tuscan Bean Soup

Serves 6

Here’s a nice, hearty soup to enjoy as a one-dish meal. It will warm you on a cold winter day.

2 tablespoons olive oil

1 medium onion, diced

1 stalk celery diced

2 cloves garlic, minced

1 teaspoon chopped fresh rosemary

1/2 teaspoon dried oregano

4 cups chicken broth

1 (15-ounce) can cannellini beans, with liquid

4 cups baby spinach

1/2 cup roasted red bell peppers, coarsely chopped

Salt and pepper to taste

1/2 cup grated Parmesan cheese

Heat olive oil in a large saucepan over medium heat. Add onion, celery, and garlic, and sauté for 3 to 4 minutes, or until tender. Add rosemary and oregano, and sauté for 30 seconds, or until fragrant. Add chicken broth and beans with liquid, and bring to a simmer over medium-high heat. Cover pan and simmer for 10 minutes on medium-low heat, until flavors have blended. Using a potato masher, slightly mash some of the beans to help thicken the soup. Add spinach, red bell peppers, and salt and pepper to taste, and simmer, uncovered, on medium heat, until spinach is tender and flavors have blended. Stir in Parmesan cheese. Ladle soup into bowls and serve with croutons, if desired.

(Air Date: January 19, 2008)