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Family Circle Eat What You Love & LoseQuick and Easy Diet Recipes from Our Test Kitchen
By Katalinich, Peggy
MAKES: 8 servings
PREP: 15 minutes
REFRIGERATE: 20 minutes
COOK: 15 minutes
BROIL: 8 minutes
1 container (8 ounces) low-fat plain yogurt
3 tablespoons balsamic vinegar
8 thin-cut boneless, skinless chicken breast halves (about 1 1/2 pounds total)
1 tablespoon olive oil
1 medium-size onion, cut into 16 wedges
1/4 cup balsamic vinegar
2 tablespoons water
1 pound plum tomatoes, cored, seeded, and chopped (about 4 cups)
1 teaspoon salt
1/2 teaspoon black pepper
1 piece (8 ounces) fresh mozzarella cheese, cut into 1/2-inch dice
1 cup loosely packed basil leaves, chopped
- Chicken: In small bowl, whisk together yogurt and vinegar. In plastic food-storage bag, combine chicken and yogurt mixture; seal and turn to coat. Refrigerate 20 minutes to marinate.
- Meanwhile, heat broiler, or prepare outdoor grill with medium-hot coals, or heat gas grill to medium-hot.
- Tomato-Mozzarella Topping: In large skillet, heat off over medium heat. Add onion; saut6 for 5 minutes or until slightly softened (the wedges will fall apart into pieces). Add vinegar and water. Bring to a simmer. Reduce heat to medium-low; cook until liquid has reduced to a sauce and onion is tender, about 7 minutes.
- Increase heat to medium-high. Add tomatoes, salt, and pepper; cook 2 minutes. Remove skillet from heat; let cool 2 to 3 minutes. Stir in mozzarella and chopped basil.
- Remove chicken from bag; discard marinade.
- Broil or grill chicken about 4 inches from heat 3 to 4 minutes per side or until cooked through. Place chicken on large platter. Scoop 1/4 cup topping on each chicken piece. Serve immediately or let cool to room temperature.
Nutrient Value Per Serving: 224 calories, 11 g fat (6 g saturated), 24 g protein, 6 g carbohydrate, 1 g fiber, 527 mg sodium, 68 mg cholesterol.
MAKES: 8 servings
PREP: 15 minutes
COOK: 10 minutes
REFRIGERATE: 15 minutes
BAKE: at 350° for 40 minutes
1/2 cup plus 2 teaspoons granulated sugar
1/4 cup unsweetened cocoa powder
3 tablespoons all-purpose flour
1 envelope unflavored gelatin
1/4 teaspoon salt
1 1/2 cups low-fat (1%) milk
1 large egg yolk
1 teaspoon almond extract
6 large egg whites
1/2 teaspoon cream of tartar
1 teaspoon confectioners' sugar, for sprinkling
- Combine 1/4 cup of the sugar, the cocoa powder, flour, gelatin, and salt in medium-size saucepan.
- Whisk together milk and egg yolk in small bowl. Gradually stir milk mixture into cocoa mixture in saucepan. Cook over low heat, stirring constantly, until mixture coats back of spoon, about 10 minutes.
- Remove saucepan from heat. Stir in almond extract. Spoon mixture into small bowl. Place into larger bowl filled with ice. Refrigerate until mixture mounds when dropped from spoon, 15 to 20 minutes.
- Heat oven to 350°. Coat 2-quart soufflé dish with cooking spray. Sprinkle inside with 2 teaspoons of the sugar to coat completely.
- Beat together egg whites and cream of tartar in large bowl on high speed until soft peaks form. Gradually beat in remaining 1/4 cup sugar, 2 tablespoons at a time, until stiff, glossy peaks form.
- Stir 1/4 cup egg white mixture into cooled cocoa mixture to lighten. Gently fold remaining cocoa mixture into beaten egg whites just until blended. Spoon into soufflé dish.
- Bake for 40 minutes or until puffed and browned. Lightly sprinkle with confectioners' sugar. Serve immediately.
Nutrient Value Per Serving: 117 calories, 2 g fat (1 g saturated), 6 g protein, 20 g carbohydrate, 1 g fiber, 141 mg sodium, 29 mg cholesterol.Continues...
Excerpted from Family Circle Eat What You Love & Lose by Katalinich, Peggy Excerpted by permission.
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