Eggplant Parmesan (Light)

As a big fan of Italian food it is suprising I haven't made this sooner. I had no excuses not to when I discovered a bunch of eggplant in my CSA box. This lightened up version has afew extra steps than most recipes but trust me it is worth it! This was so good I think it will definitely be a regular in the rotation of dinner meals.

Eggplant Parmesan (Light)
Serves: 6, Serving Size 1/6th of pan
Nutritional Info (per serving *note: w/tomato sauce in recipe): Calories 330, Fat 9g, Sat Fat 4g, Cholesterol 15mg, Carbohydrates 40g, Protein 22g, Fiber 6g, Sodium 1520mg.

Ingredients
2 Medium globe eggplants (1 lb each) ends trimmed, cut crosswise into 1/3 inch thick rounds
Kosher salt
1 ½ cups panko (Japanese style bread crumbs)
1 tb olive oil
1 oz parmesan cheese, grated
½ cup unbleached all purpose flour
1 ½ tsp garlic powder
Ground black pepper
3 large egg whites
1 tb water
Vegetable oil spray
5 cups quick tomato sauce
8 oz reduced fat mozzarella cheese, shredded (about 2 cups)
2 tb minced fresh basil leaves

1. Toss half the eggplant with 1 ts of kosher salt, place in large colander to set over a bowl. Repeat with remaining eggplant and 1 more ts salt and transfer into colander with the first batch. Let sit until the eggplant releases about 2 tb liquid, 30 to 40 minutes. Spread eggplant slices on a triple thickness of paper towels and cover with another layer of paper towels. Press firmly on each slice to remove as much liquid as possible, and wipe off the excess salt.

2. Adjust the oven racks to the lower-middle and upper middle positions and heat the oven to 475 degrees. Combine the bread crumbs and oil in a 12 in nonstick skillet and toast over medium heat, stirring often, until golden, about 10 min. Spread the breadcrumbs into a shallow dish and let cool slightly; when cool, stir in the ½ cup parmesan. Combine the flour, garlic powder and ½ ts pepper together into a second shallow dish. In a third shallow dish, whisk the egg whites and water together.

3. Line 2 rimmed baking sheets with foil and coat with vegetable oil spray. Season the eggplant with pepper. Lightly dredge one side of each eggplant slice in the seasoned flour, shaking off the excess. Dip the floured side of the eggplant into the egg whites, and then coat the same side with the bread crumbs. Press on the crumbs to make sure they adhere. Lay the eggplants, breaded side up, on the baking sheets in a single layer.

4. Lightly spray the top of the eggplant slices with vegetable oil spray. Bake until the top of the eggplant slices are crisp and golden, about 30 minutes, rotating and switching the baking sheets half way through baking.

5. Spread 1 cup of the tomato sauce in the bottom of a 13x9 inch baking dish. Layer in half of the eggplant slices, breaded side up, overlapping the slices to fit. Distribute the ½ cup of the sauce over the eggplant; sprinkle with half of the mozzarella. Layer in the remaining eggplant, breaded side up, and dot with 1 cup of the sauce, leaving the majority of the eggplant exposed so it will remain crisp. Sprinkle with the remaining mozzarella. Bake untill bubbling and the cheese is browned. About 10 minutes. Cool for 5 min, then sprinkle with the basil and serve, passing the remaining sauce and extra parmesan separately.

Source: Cooks Illustrated Best Light Recipe

Chicken Kale Pies

I found a large bunch of kale in this week's CSA box. I have only used kale in soups in the past and wanted to do something different this time. I discovered this Martha Stewart recipe and thought it sounded delicious!

Chicken and Kale Pies
Serves: 6, Serving Size: 1 pie
Nutritional Info (per serving):Calories 305.1, Total Fat 17.6g, Saturated Fat 6.2g, Cholesterol 54.3 mg, Sodium 462.3 mg, Potassium 186.9mg, Total Carbohydrate 26.0g, Dietary Fiber 1.1, Sugars 5g, Protein 10.2 g


Ingredients
•Flaky Pie Dough (double crust), homemade or store-bought
•2 tablespoons all-purpose flour, plus more for rolling
•1 tablespoon unsalted butter
•1 leek (white and light-green parts only), halved lengthwise, cut crosswise 1/4 inch thick, and rinsed well
•1 small bunch black (Tuscan) kale, tough stems removed, coarsely chopped
•1 teaspoon fresh thyme, leaves
•Coarse salt and ground pepper
•1 cup low-sodium chicken broth
•1 cup cooked chicken, torn into bite-size pieces (about 5 ounces)
•1 large egg, lightly beaten

Directions
1.Preheat oven to 350 degrees. Divide dough in half. On a floured sheet of parchment paper, roll out one half to a 14-inch round. With a knife or biscuit cutter, cut out six 4 1/4-inch circles (rerolling dough once if necessary) and transfer, on parchment, to a baking sheet. Repeat with remaining dough, cutting out six (larger) 4 1/2-inch rounds. Chill rounds on sheet until ready to use.
2.In a large skillet, melt butter over medium-high. Add leek and cook, stirring, until soft, 3 minutes. Add kale and thyme, season with salt and pepper, and cook until kale wilts, 3 minutes. Sprinkle flour over mixture and stir to combine. Add broth and bring to a boil. Cook, stirring often, until mixture thickens, 2 minutes. Transfer to a medium bowl, season with salt and pepper, and stir in chicken. Let cool slightly.
3.Place a heaping 1/4 cup chicken mixture on each of the smaller dough rounds, leaving a 1/2-inch border. Brush edges with egg and top with larger dough rounds; using fingers, press edges firmly to seal. Cut a small vent in each pie. Bake until browned and crisp, 30 minutes, rotating sheet halfway through. Let cool slightly on sheets on a wire rack. Serve warm or at room temperature.

Source: Martha Stewart Living

Banana Nut Bread or Muffins (Light)

This recipe is originally a bread recipe but if you are in the mood for muffins simply grease or line a muffin tray to make 12 delicious muffins! This is a lightened up version of the classic that I think tastes no different than the full-fat versions, maybe even better.

Banana Nut Bread/Muffins
Makes: 1 loaf or 12 muffins, Serving Size: 1/12th loaf, or 1 muffin
Nurtional Info (per serving): Calories 200, Fat 3.75g, Saturated Fat 2.5g, Cholesterol 41.6mg, Carbohydrates 38g, Protein 3g, Fiber 1.5g, Sodium 158mg

Ingredients
Nonstick baking spray w/flour
1 1/2 cups (7 1/2oz) unbleached all-purpose flour
1/2 cup (2oz) cake flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
3/4 cup (5 1/4oz) sugar
3 very ripe large bananas (about 1 1/4lbs), mashed well (1 1/2cups)
1/4 cup plain low-fat yogurt
1 teaspoon vanilla extract
3 tablespoons unsalted butter, softened
2 large eggs
1/4 cup walnuts, chopped (optional)

Directions
1. Adjust an oven rack to the middle position and heat oven to 350. Spray the bottom and sides of a 9x5 inch loaf pan or 12 muffin cups with nonstick spray. Mix the all-purpose flour, cake flour, baking powser, baking soda, salt, and 1/2 cup of the sugar together in a medium bowl; set aside. In a separate bowl, mix the mashed bananas, yogurt and vanilla together; set aside.
2. Beat the remaining 1/2 cup sugar and butter together with an electric mixer on medium-high speed until light and fluffy, 3-5 minutes, scraping down the sides of the bowl with a rubber spatula as needed. Add the eggs, one at a time, beating well after each addition.
3. Reduce the mixer speed to low. Beat in half of the flour mixture until just incorporated, followed by one-third of the banana mixture, scraping down the bowl as needed. Add half the remaining flour, followed by another one-third of the banana mixture. Repeat this process once more, being careful not to overmix the batter, which should look thick and chunky.
4. Scrape the batter into the prepared pan and sprinkle top(s) evenly with walnuts (if using). Bake until loaf/muffins are golden brown and a toothpick inserted in the center comes out with just a few crumbs attached, about 55 minutes for loaf 15-18 minutes for muffins, rotating the pan halfway through baking. Cool in pan for 10 minutes, then transfer ta wire rack. Serve warm or at room temperature.

Source: Cooks Illustrated Best Light Recipe

Chicken Carbonara

A very filling Italian meal, this chicken dish is by no means light but is well worth the splurge. This is a great meal to make for guests as this recipe easily serves 6-8 people. Serve it with a salad and some garlic bread for a wonderful Italian feast. You could also leave out the chicken and maybe add some broccoli for a filling vegetarian meal.

Chicken Carbonara
Serves: 6-8
Nutritional Info (per 1/8 serving): Calories 769.2, Total Fat 47.9g, Saturated Fat 23.6g, Cholesterol 375.2mg, Sodium 533.3mg, Potassium 291.5 mg, Total Carbohydrate 42.1g, Dietary Fiber 4.6g, Sugars 1.4g, Protein 41.4 g

Ingredients
2 teaspoons olive oil
4 ounces thinly sliced pancetta, chopped
2 teaspoons minced garlic
2 1/2 cups whipping cream
1 cup freshly grated Parmesan
8 large egg yolks
1/4 cup chopped fresh basil leaves
1/4 cup chopped fresh Italian parsley leaves
Salt
1 pound spaghetti
4 cups coarsely shredded chicken (from 1 roasted chicken)
Freshly ground black pepper
1/2 cup chopped walnuts, toasted
1 tablespoon finely grated lemon peel

Directions
Heat the oil in a heavy large frying pan over medium heat. Add the pancetta and garlic and saute until it is brown and crisp, about 8 minutes. Cool slightly.

In a large bowl, whisk together the cream, cheese, yolks, basil, and parsley to blend.

Meanwhile, bring a large pot of salted water to a boil over high heat. Add the spaghetti and cook until it is just tender but still firm to the bite, stirring occasionally, about 10 minutes. Drain.

Add the chicken to the pan with the pancetta and stir to combine. Next, add the spaghetti and the cream mixture and toss over medium-low heat until the chicken is heated through and the sauce coats the spaghetti thickly, about 4 minutes (do not boil or you might end up scrambling the eggs). Season the pasta, to taste, with pepper and salt if needed (the pancetta will likely add all the salt you need). Transfer the pasta to a large wide serving bowl. Sprinkle the walnuts and lemon zest over, and serve.


Source: Giada De Laurentiis of Food Network

Blueberry Scones

I can't believe I haven't posted this sooner! This is one of my favorite treats! It was my Starbucks guilty pleasure several times a week when I was working. These are easy to make and even easier to eat!

Blueberry Scones
Makes: 8 scones, Serving Size: 1 scone
Nutritional Info: Calories 296.6, Total Fat 18.2g, Saturated Fat 11.3g, Cholesterol 60.2mg, Sodium 341.0mg, Potassium 73.2mg, Total Carbohydrate 30.9g, Dietary Fiber 1.2g, Sugars 7.3g, Protein 3.7 g

Ingredients:
2 cups (10 oz) all-purpose flour
1 tablespoon baking powder
3 tablespoons sugar (plus more for dusting)
1/2 teaspoon salt
5 tablespoons cold unsalted butter, cut in 1/4" cubes
1/2 cup fresh or frozen blueberries (if frozen do not thaw)
1 teaspoon lemon zest
1 cup heavy cream

Ingredients:
1. Adjust an oven rack to the middle position and heat the oven to 425.
2. Place the flour, baking powder, sugar and salt in a large bowl or the workbowl of a food processor fitted with the metal blade. Whisk together, or process with six 1-second pulses.
3. If making by hand, use two knives, a pastry blender, or your fingertips and quickly cut in the butter until the mixture resembles coarse meal with a few slightly larger butter lumps. If using a food processor, remove the cover and distribute the butter evenly over the dry ingredients. Cover and process with twelve 1-second pulses. Transfer the dough to a large bowl.
4. Stir in blueberry and zest gently. Stir in heavy cream with a rubber spatula gently, continue mixing with hands to keep blueberries intact.
5. Transfer the dough and all dry flour bits to a countertop and knead the dough by hand till it comes together into a rough sticky ball, about 5-10 seconds. Press the dough into an 8" circle and with a sharp knife or bench scraper cut the dough into 8 wedges. Place the wedges on an ungreased baking sheet. (The baking sheet can be wrapped in plastic and refrigerated for up to 2 hours)
6. Just before baking sprinkle a small pinch of sugar over each wedge. Bake until the scone tops are light brown, 12-15 minutes. Cool on a wire rack for at least 10 minutes. Serve warm or at room temperature.

Adapted from: Cook's Illustrated New Best Recipe