Cookin' with Carol recipes on NBC5 - November 2006

Chicken Soft Tacos

Serves 4; 2 soft tacos each

Moderation is the key to healthful eating. Try this delicious, well-balanced soft taco for lunch or dinner.

1 cup shredded cooked chicken

1/2 cup cooked corn

1/2 cup chopped tomato

1 avocado, diced

2 green onions, thinly sliced

2 tablespoons cilantro

1 serrano chile pepper, seeded and diced

16 corn tortillas, warmed

1/2 cup light sour cream

1/2 cup salsa

In a medium bowl, stir together chicken, corn, tomato, avocado, green onions, cilantro, and serrano chile pepper. Place one corn tortilla on top of another. Spoon the filling in the middle of the tortilla. Repeat with remaining tortillas and filling. Spoon sour cream and salsa on top, if desired. Bring the sides of the corn tortilla up and eat taco style!

Notes:

Per Serving: 409 Calories; 13g Total Fat (26.7% calories from fat); 2 g Saturated Fat; 6g Monounsaturated Fat; 3g Polyunsaturated Fat; 20g Protein; 59g Carbohydrate; 8g Dietary Fiber; 32mg Cholesterol; 349mg Sodium. Food Exchanges: 3 1/2 Grain (Starch/Bread); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates

Note regarding the nutritional profile:

The nutritional information provided is based on recent data from the USDA and food manufacturing labeling. Since these values may vary substantially, depending on the products used and preparation, this information should only be used as a rough guide. Persons on special diets may require more specific data and should always consult nutrition specialists for appropriate advice.

To reduce the amount of carbohydrates in this recipe, you can use 1 tortilla per taco, or use lettuce leaves (such as leaf or Bibb) to hold the taco filling instead of tortillas. You can also omit the corn and salsa to help further reduce the carbohydrates. To reduce the fat in the recipe, you can use fat-free sour cream (or omit), and use half the avocado (or omit).

(Air Date: November 4, 2006)

Pomegranate Parfaits

Serves 4

With pomegranates now in season, this festive parfait is perfect to serve during the fall holidays.

1 medium pomegranate

2 cups flavored yogurt

1 cup canned mandarin oranges, drained

1 cup canned pears, drained

1/4 cup sliced almonds, toasted

Cut pomegranate in quarters and carefully separate the seeds from the membrane (being careful not to burst the skin of the seeds). Reserve 1/2 cup in a bowl, and save the rest for another use. In four parfait glasses, layer yogurt, mandarin oranges, pears, and reserved pomegranate seeds. Garnish with toasted almonds. Enjoy!

Notes:

To toast the almonds, bake on a baking sheet in a preheated 350°F oven for 10 to 12 minutes or until toasted and light golden brown in color.

(Air Date: November 11, 2006)

Potato Sweet Potato (with Praline Topping)

Serves 6

Home Sweet Home for Thanksgiving---Potato Sweet Potato for Thanksgiving dinner! Here’s a tasty new tradition for your holiday dinner. The combination of potatoes and sweet potatoes in one dish is colorful and delicious. Plus, it’s very quick to prepare, making it very complementary to all of the other side dishes for Thanksgiving.

3/4 pound sweet potatoes (about 2 small), peeled

3/4 pound red potatoes, washed

2 tablespoons butter, diced

Salt & pepper to taste

2 tablespoons water

1 teaspoon olive oil

1/2 cup chopped pecans

1/4 cup light brown sugar

1/4 teaspoon cinnamon

Preheat oven to 425°F. Using a sharp knife, a food processor fitted with the slicing disk, or a mandoline, slice the sweet potatoes and potatoes very thinly, about 1/8-inch thick. Arrange half of the butter in the bottom of a one-quart baking dish. Layer the potatoes alternately---potatoes, sweet potatoes, potatoes, sweet potatoes---lightly sprinkling each layer with salt and pepper to taste, until all potatoes are added. Arrange remaining butter on top and drizzle water and olive oil over all. Bake, uncovered, for 30 minutes, or until potatoes are tender. While potatoes are in the oven, mix together the praline topping---pecans, brown sugar, and cinnamon---in a small bowl. When potatoes are done, sprinkle praline mixture over potatoes and bake for an additional 5 minutes, or until praline topping is golden brown.

Notes:

Sweet potatoes or yams? The sign says “yams”. The can says “yams”. Where are the sweet potatoes? Actually, the question should be, “Where are the yams?” You see, sweet potatoes are often mislabeled yams. The pale yellow and dark orange root vegetables commonly found in American markets---regardless of the label---are most likely sweet potatoes. They are native to the Americas and are readily available. The pale sweet potatoes are somewhat dry and crumbly like a baking potato, while the dark sweet potatoes are moist and sweet. Sweet potatoes are a great source for vitamins A and C. On the other hand, a true yam is a tuber that can range in sizes from a few inches to over several feet. Its flesh can range from white to purple and is often very moist and high in natural sugar. Yams are native to tropical areas of South and Central America , Asia , Africa , and the West Indies . If you do happen to run across a real yam, it can substitute for sweet potatoes. Both yams and sweet potatoes should be stored in a cool, dark place (not refrigerated) for no more than a couple weeks. So, is it sweet potatoes or yams? Most likely, sweet potatoes---but either is okay!

Holiday Bonus Recipe:

Cranberry Sauce

Serves 4 to 6

It’s the traditional “bouncing of the cranberries” time. Here’s a perennial favorite for the holiday season.

1 cup water

1 cup sugar

1 (12 ounce) package cranberries, picked over and rinsed

2 teaspoons grated orange zest

1/4 cup orange juice

Combine water and sugar in a saucepan and heat on medium until sugar dissolves. Bring mixture to a boil and do not stir for 5 minutes. Reduce heat to medium, add cranberries, and simmer, uncovered, for 5 to 10 minutes, or until sauce is thick. Skim the top of the sauce (and discard), then add orange zest and orange juice, stirring to combine. Allow to cool (or chill) and serve.

Notes:

Buy lots of bags of cranberries now while in season and keep in the freezer. You can then enjoy homemade cranberry sauce all year long!

(Air Date: November 18, 2006)

Santa Fe Green Chile and Turkey Stew

Serves 4

Transform your Thanksgiving turkey leftovers into a sensational Santa Fe-style stew. The traditional stew uses pork---this version incorporates leftover turkey.

1 tablespoon vegetable oil

1 onion, chopped

2 cloves garlic, minced

4 cups chicken (or turkey) broth

1 cup diced cooked turkey

6 roasted, peeled, seeded, and diced green chiles

1 medium potato, peeled and dice

1/2 teaspoon oregano

Salt to taste

Optional garnishes (see directions)

In a large saucepan on medium heat-high, add vegetable oil and sauté onion and garlic for 4 to 5 minutes, until tender, stirring occasionally. Add chicken (or turkey) broth, diced turkey, green chiles, potato, and oregano. Bring to a simmer over medium-high heat. Reduce heat to medium-low and simmer, covered, for 10 to 15 minutes, until potatoes are tender. Season with salt to taste. Ladle stew into four serving bowls, and garnish with any combination of cooked pinto beans, chopped red onions, sliced green onions, sour cream, and/or chopped cilantro, if desired.

Notes:

To make turkey broth: place turkey bones and water in a large stockpot. Bring water to a boil on medium-high heat. Reduce heat to low and simmer, covered, for 1 to 2 hours. Remove and discard bones. Pour broth (turkey stock) through a fine mesh strainer into a large soup pot. Keeps in the refrigerator for 1 to 2 days (until ready to use in this recipe), or freeze for up to 6 months.

To roast, peel, and seed green chiles, place chiles on a broiler pan and broil 4 inches from the source of heat for 1 to 2 minutes on each side, until charred. Place chiles in a bowl and cover with plastic wrap. Let stand for 10 minutes. Wearing plastic gloves, rub the charred skins off using a clean towel, or under running water. Remove seeds and dice chiles. Be careful not to touch your face or eyes while handling chiles.

(Air Date: November 25, 2006)