Deceptively Delicious - Jessica Seinfeld [19]
2. In a large zipper-lock bag or a bowl, toss the beef with the flour, salt, and pepper until evenly coated.
3. Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the pan is hot, add the oil, then add half of the beef and brown it on all sides for 3 to 4 minutes. Transfer to a large pot. Cook the rest of the beef the same way and add it to the pot.
4. Add the chopped onion, carrot, celery, and garlic to the skillet, reduce the heat to medium, and cook for 6 to 7 minutes, or until the vegetables begin to soften. Add them to the pot.
5. Add the beef broth, tomatoes and their juice, and broccoli puree, cover, and bring to a boil, then reduce the heat and simmer 4 hours. Add the potatoes and cook until the meat is very tender and begins to fall apart, 4½ to 5 hours total.
Chicken Salad
(WITH CAULIFLOWER)
Children love grapes, so this makes a great lunch for the whole family. Using leftover roast chicken saves time; so does using a food processor to chop the celery.
Prep: 20 minutes • Total: 45 minutes • Serves 4
2 large eggs
1 pound boneless, skinless chicken cutlets or breast, rinsed and dried
1 teaspoon salt
¼ teaspoon chili powder, or to taste
¼ teaspoon sweet paprika
¼ teaspoon garlic powder
Nonstick cooking spray
1 teaspoon olive oil
¾ cup reduced-fat mayonnaise
2 stalks celery, finely chopped (about ¾ cup)
½ cup cauliflower puree
½ cup nonfat plain yogurt
½ cup green grapes, coarsely chopped
1. Place the eggs in a small saucepan and add cold water to cover. Cover, set the saucepan over high heat, and bring to a boil, then remove from the heat and let stand, still covered, for exactly 15 minutes. Run the eggs under cold water to cool, then peel them. Separate the yolks from the whites. Chop the whites and discard the yolks (or refrigerate for another use).
2. Sprinkle the chicken with salt, chili powder, paprika, and garlic powder. Coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the skillet is hot, add the oil and then the chicken. For cutlets, cook 4 to 5 minutes per side until lightly browned and no longer pink in the center. For chicken breast, cook 5 minutes per side, reduce the heat to low, cover, and cook for 9 to 10 minutes longer. Let the chicken cool slightly before cutting it into bite-sized pieces.
3. In a large bowl, stir together the chicken, mayonnaise, celery, cauliflower puree, yogurt, grapes, and chopped egg whites. Serve warm or chilled.
Rice Balls
(WITH SWEET POTATO AND SPINACH OR BROCCOLI OR BUTTERNUT SQUASH)
Spraying these cute little round balls with cooking spray a few times while they brown gives them a crisp, “deep-fried” crust without the deep-frying. If you leave out the chicken, the rice balls make a great meal for vegetarians.
Prep: 30 minutes • Total: 40 minutes • Serves 6 to 8 (about 40 rice balls)
½ cup short-grain brown rice (or 1 cup leftover cooked rice)
Nonstick cooking spray
3 teaspoons olive oil
¼ pound chicken cutlets, rinsed and dried
1¼ teaspoons salt
1/8 teaspoon pepper
½ cup sweet potato puree
¼ cup shredded reduced-fat Cheddar cheese
¼ cup lowfat (1%) buttermilk
1 large egg, lightly beaten
½ cup spinach or broccoli or butternut squash puree
1½ cups whole-wheat cracker crumbs or breadcrumbs
1. Place the rice in a small saucepan with 1 cup of water; cover and bring to a boil. Reduce the heat to very low and cook until the rice is tender, 30 to 40 minutes. You can also use your rice steamer.
2. Meanwhile, coat a large nonstick skillet with cooking spray and set it over medium-high heat. When the pan is hot, add 1 teaspoon oil. Sprinkle the chicken with ¼ teaspoon salt and the pepper, and cook until no longer pink in the center, 4 to 5 minutes per side.
3. Cut the chicken into chunks and place them in a food processor or blender. Add the sweet potato puree, cheese, 1 teaspoon salt, and the buttermilk, and blend until smooth. Transfer the mixture to a large bowl and stir in the cooked rice. Roll the