Curried Squash & Chicken Soup

Curried Squash & Chicken Soup

From EatingWell:   Serves Two
Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup.
2 servings, 1 3/4 cups each | Active Time: 15 minutes | Total Time: 20 minutes

Ingredients

• 1 10-ounce package frozen pureed winter squash
• 1/2 cup lite coconut milk, (see Tips for Two)
• 1/2 cup water
• 8 ounces boneless, skinless chicken breast, thinly sliced
• 1 6-ounce bag baby spinach
• 2 teaspoons lime juice
• 2 teaspoons brown sugar
• 1/2-1 teaspoon Thai red curry paste, (see Note)
• 1/4 teaspoon salt

Preparation

1. Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer.

Nutrition

Per serving : 274 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 63 mg Cholesterol; 22 g Carbohydrates; 28 g Protein; 6 g Fiber; 453 mg Sodium; 1288 mg Potassium
Exchanges: 1 starch, 2 vegetable, 3 very lean meat, 1 fat

Tips & Notes

• Tips for Two: Refrigerate coconut milk for up to 4 days or freeze for up to 2 months. Drizzle on sliced fresh fruit; use as some of the liquid for cooking rice.
• Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

Cornmeal-Crusted Chicken Nuggets with Blackberry Mustard

From EatingWell:  July/August 2010


Tossing chicken tenders with cornmeal gives these chicken nuggets great crunch without deep-frying. Blackberries (or raspberries, if you prefer) combined with whole-grain mustard make for a sweet-and-savory dipping sauce. Serve with: Steamed broccoli and carrots.


4 servings | Active Time: 20 minutes | Total Time: 20 minutes


Ingredients

1 cup fresh blackberries or raspberries, finely chopped

1 1/2 tablespoons whole-grain mustard

2 teaspoons honey

1 pound chicken tenders, cut in half crosswise (see Tip)

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

3 tablespoons cornmeal

1 tablespoon extra-virgin olive oil

Preparation

Mash blackberries (or raspberries), mustard and honey in a small bowl until it looks like a chunky sauce.

Sprinkle chicken tenders with salt and pepper. Place cornmeal in a medium bowl, add the chicken and toss to coat (discard any leftover cornmeal).

Heat oil in a large nonstick skillet over medium-high heat. Reduce heat to medium and cook the chicken, turning once or twice, until browned and just cooked through, 6 to 8 minutes total (thinner nuggets will cook faster than thicker ones). Serve the chicken nuggets with the berry mustard.

Nutrition


Per serving : 184 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 67 mg Cholesterol; 9 g Carbohydrates; 26 g Protein; 2 g Fiber; 452 mg Sodium; 70 mg Potassium


1 Carbohydrate Serving


Exchanges: 1 starch, 4 lean meat, 1 fat


Tips & Notes

Chicken tenders are the lean strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken nuggets.”