Cook Yourself Thin_ Skinny Meals You Can Make In Minutes Part 17

2. STIR STIR together pineapple juice, ketchup, vinegar, the remaining tablespoon of soy sauce, and remaining teaspoon of sugar in a small bowl until well-combined. together pineapple juice, ketchup, vinegar, the remaining tablespoon of soy sauce, and remaining teaspoon of sugar in a small bowl until well-combined.

3. HEAT HEAT 1 tablespoon of the oil in a large, nonstick skillet over medium-high heat until hot but not smoking. Add onion and cook, stirring occasionally, until browned but still a little crisp, about 2 minutes. Transfer to a large dish. Heat another tablespoon oil in the same skillet over medium-high heat until hot but not smoking. Add peppers and cook, stirring occasionally, until browned but still a little crisp, about 3 minutes. Transfer to the same dish. 1 tablespoon of the oil in a large, nonstick skillet over medium-high heat until hot but not smoking. Add onion and cook, stirring occasionally, until browned but still a little crisp, about 2 minutes. Transfer to a large dish. Heat another tablespoon oil in the same skillet over medium-high heat until hot but not smoking. Add peppers and cook, stirring occasionally, until browned but still a little crisp, about 3 minutes. Transfer to the same dish.

4. HEAT HEAT remaining tablespoon oil in the same skillet over medium-high heat until hot but not smoking. Add the pork cubes, arranging in a single layer. Cook, undisturbed, until a golden-brown crust forms on the bottom, about 1 minutes. Turn the cubes over and cook until a golden-brown crust forms on the other side, about 1 minutes. Return onion and peppers to the pan and toss to combine. Add pineapple juice mixture and cook, stirring, until sauce evenly coats everything and thickens slightly, about 2 minutes. Serve immediately. remaining tablespoon oil in the same skillet over medium-high heat until hot but not smoking. Add the pork cubes, arranging in a single layer. Cook, undisturbed, until a golden-brown crust forms on the bottom, about 1 minutes. Turn the cubes over and cook until a golden-brown crust forms on the other side, about 1 minutes. Return onion and peppers to the pan and toss to combine. Add pineapple juice mixture and cook, stirring, until sauce evenly coats everything and thickens slightly, about 2 minutes. Serve immediately.

5. TO MAKE THE BROWN RICE: TO MAKE THE BROWN RICE: In a saucepan, bring the stock to a boil and add the rice. Cover with a lid and let simmer for 20 to 30 minutes. Using a fork, fluff the grains and serve. In a saucepan, bring the stock to a boil and add the rice. Cover with a lid and let simmer for 20 to 30 minutes. Using a fork, fluff the grains and serve.

TipThis serves 4 as a one-dish meal with steamed brown or white rice, or eight as one of many dishes in a larger meal.

Green Chile Chicken Enchiladas Most of what you need to whip up a tray of these tasty enchiladas you probably already have in your fridge or pantry. Just oven-roast a pair of piquant peppers and the rest practically takes care of itself. And as is the case with most real Mexican, fat isn't really an issue.

SERVES 4.

Calories per serving: 456

For the Enchiladas: 2 roasted poblano peppers, peeled 1 bunch of cilantro leaves, washed, stems discarded 1 lime, zested and juiced 2 cloves garlic 3/4 cup chicken broth cup chicken broth 1 teaspoon salt 1/4 teaspoon freshly ground black pepper teaspoon freshly ground black pepper 12 corn tortillas 1 cup canned nonfat refried beans 3 cups of leftover roast chicken, shredded 3/4 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack, or cheddar cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack, or cheddar 2 scallions, thinly sliced

For the garnish: chopped fresh cilantro, 1 lime, cut into wedges

1. PREHEAT PREHEAT oven to 425 degrees. oven to 425 degrees.

2. LIGHTLY OIL LIGHTLY OIL a 9-by-13-inch baking dish with cooking spray or one teaspoon olive oil. In a food processor or a blender, puree the roasted and peeled peppers, cilantro, garlic, lime zest and juice, chicken stock, salt, and pepper until smooth. a 9-by-13-inch baking dish with cooking spray or one teaspoon olive oil. In a food processor or a blender, puree the roasted and peeled peppers, cilantro, garlic, lime zest and juice, chicken stock, salt, and pepper until smooth.

3. SPREAD SPREAD 1 1/3 cup of the sauce in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shredded chicken mixture, and add cup of the sauce in the prepared baking dish. Top with an overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the beans with the shredded chicken mixture, and add 1 1/3 of the sauce, followed by the remaining 6 tortillas. Pour the remaining sauce over the tortillas. Cover with foil. of the sauce, followed by the remaining 6 tortillas. Pour the remaining sauce over the tortillas. Cover with foil.

4. BAKE BAKE the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese and scallions on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges. the enchiladas until they begin to bubble on the sides, about 20 minutes. Remove the foil; sprinkle cheese and scallions on top. Continue baking until heated through and the cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.

TipCan't find poblanos? Swap 2 green or red roasted peppers. Like it spicier? Toss a jalapeno in the blender.

Tomato Fennel Soup and Turkey BLT Turkey bacon is so tasty in this reworked cla.s.sic soup and sandwich combo. We like the way a splash of white wine really brightens our tomato soup, and sweet-savory spicing sets these BLTs apart from the ho-hum.

SERVES 4.

Calories per serving: 508

For the tomato fennel soup: 2 medium fennel bulbs 2 tablespoons vegetable oil teaspoon salt 1/4 teaspoon pepper teaspoon pepper 4 medium tomatoes, cored and quartered 4 sprigs fresh thyme cup dry white wine 2 teaspoons tomato paste 1 cup low-sodium chicken broth 2 (1-inch-thick) slices whole wheat baguette, toasted 2 teaspoons sugar, if needed

For the sandwiches: 4 slices turkey bacon 1 tablespoon maple syrup teaspoon coa.r.s.ely ground black pepper 1/4 teaspoon cayenne pepper teaspoon cayenne pepper 3 tablespoons mayonnaise 8 (-inch-thick) slices whole wheat baguette, lightly toasted 8 leaves iceberg lettuce 1 small tomato, sliced

1. TO MAKE THE SOUP TO MAKE THE SOUP, trim the tops and fronds from the fennel, reserving 8 fronds for garnish. Halve the fennel lengthwise, and remove the cores. Cut the fennel crosswise into -inch-thick slices. trim the tops and fronds from the fennel, reserving 8 fronds for garnish. Halve the fennel lengthwise, and remove the cores. Cut the fennel crosswise into -inch-thick slices.

2. HEAT HEAT the oil in a large saucepan over medium heat. Add the fennel, season with the oil in a large saucepan over medium heat. Add the fennel, season with 1 1/4 teaspoon salt and teaspoon salt and 1 1/8 teaspoon pepper, and cook, stirring occasionally, until softened and caramelized, about 25 minutes. Add the tomatoes, thyme, and remaining teaspoon pepper, and cook, stirring occasionally, until softened and caramelized, about 25 minutes. Add the tomatoes, thyme, and remaining 1 1/4 teaspoon salt and teaspoon salt and 1 1/8 teaspoon pepper. Cook, stirring occasionally until the tomatoes break down completely, about 15 minutes. Add the wine, tomato paste, and broth, and simmer 20 minutes. Add the bread and soak it in the soup until completely softened, about 5 minutes. teaspoon pepper. Cook, stirring occasionally until the tomatoes break down completely, about 15 minutes. Add the wine, tomato paste, and broth, and simmer 20 minutes. Add the bread and soak it in the soup until completely softened, about 5 minutes.

3. REMOVE REMOVE the thyme sprigs, transfer soup to a blender or food processor, and blend until completely smooth. Return to the saucepan. (If you prefer a thinner, smoother soup, strain through a fine-mesh sieve.) Heat over medium-low heat until heated through, about 1 minute. If the tomatoes were not ripe summer fruit, taste and add sugar if needed. the thyme sprigs, transfer soup to a blender or food processor, and blend until completely smooth. Return to the saucepan. (If you prefer a thinner, smoother soup, strain through a fine-mesh sieve.) Heat over medium-low heat until heated through, about 1 minute. If the tomatoes were not ripe summer fruit, taste and add sugar if needed.

4. WHILE THE SOUP SIMMERS WHILE THE SOUP SIMMERS, make the sandwiches: Preheat the oven to 400 degrees. Place the bacon on a baking sheet lined with parchment paper, a nonstick baking mat, or lightly greased foil. Bake until golden, turning once, about 10 minutes. Brush bacon with syrup and sprinkle with both peppers. Bake until golden brown and crisp, about 10 minutes. Break each piece into thirds. make the sandwiches: Preheat the oven to 400 degrees. Place the bacon on a baking sheet lined with parchment paper, a nonstick baking mat, or lightly greased foil. Bake until golden, turning once, about 10 minutes. Brush bacon with syrup and sprinkle with both peppers. Bake until golden brown and crisp, about 10 minutes. Break each piece into thirds.

5. SPREAD SPREAD the mayonnaise on one side of each of the baguette slices. Divide the bacon, lettuce, and tomato among 4 slices of bread. Sandwich with the remaining slices of bread. Serve soup and sandwiches together. the mayonnaise on one side of each of the baguette slices. Divide the bacon, lettuce, and tomato among 4 slices of bread. Sandwich with the remaining slices of bread. Serve soup and sandwiches together.

Tips 1. Whole wheat bread can act as a low-fat thickener for all your favorite soups. Whole wheat bread can act as a low-fat thickener for all your favorite soups.

2. A stick or immersion blender lets you blend right in the pot for easier clean up. A stick or immersion blender lets you blend right in the pot for easier clean up.

Portobello Mushroom Tuna Melt Tuna melt loses the carbs and gets sophisticated yet simple when portobellos are swapped for the usual toast.

SERVES 2.

Calories per serving: 539

4 portobello mushrooms, stemmed, gills removed 2 tablespoons olive oil 1 (5-ounce) can albacore tuna packed in water, drained 1 celery stalk, finely chopped cup finely chopped fresh flat-leaf parsley 2 tablespoons fresh lemon juice Salt and pepper 4 deli-thin slices Swiss cheese 4 slices tomatoes cup mixed baby greens

1. PREHEAT PREHEAT the broiler. Brush the mushrooms with 1 tablespoon oil. Transfer to a rimmed baking sheet and broil, turning once until softened and cooked through, about 10 minutes. the broiler. Brush the mushrooms with 1 tablespoon oil. Transfer to a rimmed baking sheet and broil, turning once until softened and cooked through, about 10 minutes.

2. WHILE THE MUSHROOMS ARE COOKING WHILE THE MUSHROOMS ARE COOKING, in a bowl, combine tuna, celery, parsley, lemon juice, teaspoon salt, in a bowl, combine tuna, celery, parsley, lemon juice, teaspoon salt, 1 1/4 teaspoon pepper, and remaining tablespoon oil. teaspoon pepper, and remaining tablespoon oil.

3. REMOVE REMOVE the mushrooms from the oven. Divide tuna mixture among mushrooms, and spread evenly in caps. Top each with a slice of cheese, and broil until cheese melts, about 2 minutes. Top each mushroom with a tomato slice and 2 tablespoons greens, and serve immediately. the mushrooms from the oven. Divide tuna mixture among mushrooms, and spread evenly in caps. Top each with a slice of cheese, and broil until cheese melts, about 2 minutes. Top each mushroom with a tomato slice and 2 tablespoons greens, and serve immediately.

TipTry low-fat Swiss instead of regular as a calorie saver. To change up the flavor, try Havarti or cheddar.

Chicken Tetrazzini Eat creamy chicken tetrazzini without guilt thanks to a little skim milk and whole grain noodles. Roast seasoned white meat chicken for minimum fat and maximum flavor with an unequaled air of indulgence.

SERVES 4.

Calories per serving: 450