Cook Yourself Thin_ Skinny Meals You Can Make In Minutes Part 18

3 tablespoons olive oil 1 pound split, bone-in chicken b.r.e.a.s.t.s 1 tablespoon fresh thyme leaves teaspoon salt 1/4 teaspoon pepper teaspoon pepper 1 pound mushrooms, trimmed and quartered 2 cloves garlic, finely chopped 1 tablespoons unsalted b.u.t.ter 1 tablespoon all-purpose flour 3/4 cup skim milk, warmed cup skim milk, warmed 3/4 cup low-sodium chicken stock, warmed cup low-sodium chicken stock, warmed 1/4 pound whole grain spaghetti pound whole grain spaghetti 1 cup frozen peas, thawed 2 tablespoons finely grated Parmesan (1/4 ounce) ounce)

1. PREHEAT PREHEAT oven to 400 degrees. Lightly grease a shallow 1 -quart gla.s.s or ceramic baking dish with tablespoon of the oil. Place chicken in the prepared baking dish. Rub with 1 tablespoon oil, sprinkle with thyme leaves, and oven to 400 degrees. Lightly grease a shallow 1 -quart gla.s.s or ceramic baking dish with tablespoon of the oil. Place chicken in the prepared baking dish. Rub with 1 tablespoon oil, sprinkle with thyme leaves, and 1 1/8 teaspoon each salt and pepper. Roast until chicken is golden brown, and cooked through, about 25 minutes. teaspoon each salt and pepper. Roast until chicken is golden brown, and cooked through, about 25 minutes.

2. MEANWHILE MEANWHILE, arrange the mushrooms in a single layer in a 2-quart gla.s.s or ceramic baking dish. Add the garlic, arrange the mushrooms in a single layer in a 2-quart gla.s.s or ceramic baking dish. Add the garlic, 1 1/4 teaspoon salt, and the remaining 2 tablespoons oil, and toss to coat. Roast alongside chicken until mushrooms are browned, about 15 minutes. teaspoon salt, and the remaining 2 tablespoons oil, and toss to coat. Roast alongside chicken until mushrooms are browned, about 15 minutes.

3. LOWER LOWER oven heat to 350 degrees. Set mushrooms aside. When chicken is cool enough to handle, remove skin and bones, and cut meat into -inch cubes. Reserve the baking dish. oven heat to 350 degrees. Set mushrooms aside. When chicken is cool enough to handle, remove skin and bones, and cut meat into -inch cubes. Reserve the baking dish.

4. BRING BRING a large saucepan of water to a boil and cook spaghetti according to package directions. Drain in a colander. a large saucepan of water to a boil and cook spaghetti according to package directions. Drain in a colander.

5. WHILE THE SPAGHETTI IS COOKING WHILE THE SPAGHETTI IS COOKING, melt the b.u.t.ter in a large saucepan over medium heat. Add the flour and cook, whisking constantly, until golden, about 2 minutes. Whisking constantly, add the milk, and then the broth in a slow, steady stream. Bring the sauce to a steady simmer, whisking constantly until thickened, about 2 minutes. Season with remaining melt the b.u.t.ter in a large saucepan over medium heat. Add the flour and cook, whisking constantly, until golden, about 2 minutes. Whisking constantly, add the milk, and then the broth in a slow, steady stream. Bring the sauce to a steady simmer, whisking constantly until thickened, about 2 minutes. Season with remaining 1 1/8 teaspoon each salt and pepper. teaspoon each salt and pepper.

6. IN A LARGE BOWL IN A LARGE BOWL, toss together the spaghetti, peas, mushrooms, and half of the sauce. Transfer to reserved baking dish, making a well in the center. Stir together chicken meat and remaining sauce, and spoon into the well. Sprinkle all over with cheese. toss together the spaghetti, peas, mushrooms, and half of the sauce. Transfer to reserved baking dish, making a well in the center. Stir together chicken meat and remaining sauce, and spoon into the well. Sprinkle all over with cheese.

7. BAKE BAKE until sauce is bubbling and top is lightly browned, about 15 minutes. Serve immediately. until sauce is bubbling and top is lightly browned, about 15 minutes. Serve immediately.

Tips 1. Chicken and mushrooms are roasted with seasonings for richer flavor. Traditional sauces use cream-this one uses a combination of chicken stock and skim milk for a creamy consistency and less fat. Chicken and mushrooms are roasted with seasonings for richer flavor. Traditional sauces use cream-this one uses a combination of chicken stock and skim milk for a creamy consistency and less fat.

2. Roasting b.r.e.a.s.t.s on the bone adds flavor. If you're in a rush, use storebought rotisserie chicken. Roasting b.r.e.a.s.t.s on the bone adds flavor. If you're in a rush, use storebought rotisserie chicken.

Buffalo Chicken Wings You don't have to give up your fried faves in order to lose weight-you just have to make the recipes work for you. Our roasted-not-fried buffalo chicken wings still have all the spicy, saucy goodness of regular wings, but with fewer calories. Served with our homemade blue cheese dressing, this is your favorite bar food-only better!

SERVES 4 (FOR APPETIZERS).

Calories per serving, wings: 263 Calories per serving, blue cheese dressing: 226

For the wings: 1 1 1/4 pounds chicken wings, wing tips discarded, wings separated between first and second joints pounds chicken wings, wing tips discarded, wings separated between first and second joints cup low-sodium, low-fat chicken stock 2 tablespoons hot sauce (preferably Frank's), or more to taste 1 clove garlic, minced Pinch salt 1 tablespoon cornstarch

For the blue-cheese dressing: 1/3 cup nonfat b.u.t.termilk cup nonfat b.u.t.termilk 1/3 cup reduced-fat mayonnaise cup reduced-fat mayonnaise cup crumbled blue cheese 2 teaspoons lemon juice Pinch each salt and pepper

1. FOR THE WINGS FOR THE WINGS, preheat the oven to 425 degrees, and arrange a rack in the center of the oven. preheat the oven to 425 degrees, and arrange a rack in the center of the oven.

2. BRING BRING 1 inch of water to a simmer in a large pot. Place the wings in a steamer basket, set it on top of the simmering water, cover, and steam 10 minutes. Drain on paper towels. 1 inch of water to a simmer in a large pot. Place the wings in a steamer basket, set it on top of the simmering water, cover, and steam 10 minutes. Drain on paper towels.

3. LINE LINE a baking sheet with parchment paper. Arrange the wings in a single layer on the lined baking sheet and roast 20 minutes. Turn and continue roasting until well browned, and crisp, 15 to 20 more minutes. a baking sheet with parchment paper. Arrange the wings in a single layer on the lined baking sheet and roast 20 minutes. Turn and continue roasting until well browned, and crisp, 15 to 20 more minutes.

4. MEANWHILE MEANWHILE, combine the stock, hot sauce, garlic, and salt in a small saucepan. In a small bowl, stir the cornstarch with 1 tablespoon of water. Bring the hot-sauce mixture to a simmer, and stir in enough of the cornstarch mixture to thicken the sauce to the consistency of heavy cream (you'll use almost all of the cornstarch). Remove from the heat. Taste and add more hot sauce, if you like. combine the stock, hot sauce, garlic, and salt in a small saucepan. In a small bowl, stir the cornstarch with 1 tablespoon of water. Bring the hot-sauce mixture to a simmer, and stir in enough of the cornstarch mixture to thicken the sauce to the consistency of heavy cream (you'll use almost all of the cornstarch). Remove from the heat. Taste and add more hot sauce, if you like.

5. FOR THE DRESSING FOR THE DRESSING, combine all of the ingredients in a blender and blend until smooth. combine all of the ingredients in a blender and blend until smooth.

6. WHEN THE WINGS ARE COOKED WHEN THE WINGS ARE COOKED, transfer to a bowl. Return the hot-sauce mixture to a simmer, pour over the wings, and toss to coat. Serve with the dressing. transfer to a bowl. Return the hot-sauce mixture to a simmer, pour over the wings, and toss to coat. Serve with the dressing.

Tips 1. Traditional, high-calorie buffalo wings are deep-fried to make them crunchy. These are roasted, with no added oil, but first they are steamed. This technique not only gets rid of some of the fat, but it makes them brown and crisp better during roasting. Line the baking sheet with parchment paper, not aluminum foil-the wings will stick to foil. Traditional, high-calorie buffalo wings are deep-fried to make them crunchy. These are roasted, with no added oil, but first they are steamed. This technique not only gets rid of some of the fat, but it makes them brown and crisp better during roasting. Line the baking sheet with parchment paper, not aluminum foil-the wings will stick to foil.

2. The traditional sauce is made with melted b.u.t.ter flavored with hot sauce. This recipe replaces the b.u.t.ter with chicken stock, thickened with a little cornstarch. The traditional sauce is made with melted b.u.t.ter flavored with hot sauce. This recipe replaces the b.u.t.ter with chicken stock, thickened with a little cornstarch.

Risotto with Spring Vegetables It takes a little stirring, but the effort pays off every time when you sit down to a plate of creamy rice and vegetables. The luxurious texture comes from the rice grains themselves with little added fat, and there's plenty of room for as many veggies as you desire.

SERVES 4.

Calories per serving: 489

1 tablespoon olive oil 1/4 cup chopped onion cup chopped onion 1 clove garlic, chopped 2 medium (about 12 ounces) zucchini, trimmed, halved lengthwise, sliced 1 1/4-to 1 1/3-inch thick 4 to 5 cups low-sodium chicken broth 1 pound medium asparagus, ends trimmed cup frozen peas, thawed 1/4 cup grated Parmesan cheese cup grated Parmesan cheese 2 tablespoons thinly sliced basil 3/4 teaspoon salt teaspoon salt 1 tablespoon unsalted b.u.t.ter 1 cups short-grain rice (Arborio or Carnaroli) cup dry white wine 1/4 teaspoon pepper teaspoon pepper 2 tablespoons chopped mint (optional), for garnish

1. COMBINE COMBINE the oil and onion in a large saucepan over medium heat and cook, stirring occasionally, until the onion is translucent, 2 to 3 minutes. Add the garlic and cook 1 minute. Add the zucchini, turn the heat to medium-low, and cook until softened and lightly browned, 18 to 20 minutes. the oil and onion in a large saucepan over medium heat and cook, stirring occasionally, until the onion is translucent, 2 to 3 minutes. Add the garlic and cook 1 minute. Add the zucchini, turn the heat to medium-low, and cook until softened and lightly browned, 18 to 20 minutes.

2. MEANWHILE MEANWHILE, bring the 5 cups stock to a simmer in a saucepan wide enough to hold the asparagus. Add the asparagus and simmer until barely tender, about 3 minutes. Remove with a slotted spoon or tongs. Cut off the tips in nice sized pieces (about 1 inches), and cut the stalks into smaller, bite-sized pieces; transfer to a bowl. Add the peas, bring the 5 cups stock to a simmer in a saucepan wide enough to hold the asparagus. Add the asparagus and simmer until barely tender, about 3 minutes. Remove with a slotted spoon or tongs. Cut off the tips in nice sized pieces (about 1 inches), and cut the stalks into smaller, bite-sized pieces; transfer to a bowl. Add the peas, 1 1/4 cup of the cheese, and 1 tablespoon basil; set aside. Put a lid over the stock, and reduce the heat to very low so that the stock barely simmers. cup of the cheese, and 1 tablespoon basil; set aside. Put a lid over the stock, and reduce the heat to very low so that the stock barely simmers.

3. WHEN THE ZUCCHINI IS COOKED WHEN THE ZUCCHINI IS COOKED, stir in teaspoon salt, and the remaining 1 tablespoon of the basil. Add the b.u.t.ter and the rice, increase the heat to medium-high, and cook, stirring with a wooden spoon, until the rice is translucent, 1 to 2 minutes. Add the wine and cook, stirring, until most of the liquid has evaporated, about 1 minute. Add cup simmering stock and cook, stirring frequently, until most of the liquid has been absorbed, about 2 minutes. Continue adding the broth, about cup at a time, and cooking, stirring frequently, until the rice is just tender and the mixture is creamy and has the texture of loose porridge, 17 to 20 minutes. The rice mixture should bubble away at a good clip. (You may not use all of the stock.) Stir in the reserved contents of the bowl and season with the remaining stir in teaspoon salt, and the remaining 1 tablespoon of the basil. Add the b.u.t.ter and the rice, increase the heat to medium-high, and cook, stirring with a wooden spoon, until the rice is translucent, 1 to 2 minutes. Add the wine and cook, stirring, until most of the liquid has evaporated, about 1 minute. Add cup simmering stock and cook, stirring frequently, until most of the liquid has been absorbed, about 2 minutes. Continue adding the broth, about cup at a time, and cooking, stirring frequently, until the rice is just tender and the mixture is creamy and has the texture of loose porridge, 17 to 20 minutes. The rice mixture should bubble away at a good clip. (You may not use all of the stock.) Stir in the reserved contents of the bowl and season with the remaining 1 1/4 teaspoon salt, and the pepper. teaspoon salt, and the pepper.

Tips 1. Risotto relies on the combination of the starch released from special varieties of short-grain Italian rice, such as Arborio, mixed with liquid (usually broth), and fat, to create a creamy, clinging sauce which bathes the rice. Risotto relies on the combination of the starch released from special varieties of short-grain Italian rice, such as Arborio, mixed with liquid (usually broth), and fat, to create a creamy, clinging sauce which bathes the rice.

2. With less than half the usual oil, b.u.t.ter, and cheese, this recipe is quite a bit less rich than the traditional, but slow-cooked zucchini contributes to a soft, silky texture. Additional vegetables add bulk in place of fat, and other vegetables (such as fennel, b.u.t.ternut squash, spinach, and mushrooms) can be added, or subst.i.tuted for those used below. With less than half the usual oil, b.u.t.ter, and cheese, this recipe is quite a bit less rich than the traditional, but slow-cooked zucchini contributes to a soft, silky texture. Additional vegetables add bulk in place of fat, and other vegetables (such as fennel, b.u.t.ternut squash, spinach, and mushrooms) can be added, or subst.i.tuted for those used below.

3. We like using lots of different veggies, but if it's too complicated, cut the asparagus, and double the zucchini. We like using lots of different veggies, but if it's too complicated, cut the asparagus, and double the zucchini.

Stuffed Portobello Mushrooms The mouthfeel of steak without the fat, portobellos curb carnivorous meat cravings without compromising flavor. And stuffed with garlic, herbs, and a little fontina cheese, these caps will become a regular visitor to your c.o.c.ktail hour or dinner table.

SERVES 4.

Calories per serving: 329

4 portobello mushrooms, stems removed 3 garlic cloves, minced 1 tablespoon balsamic vinegar 2 tablespoons olive oil 1 cup fresh whole wheat breadcrumbs 1/4 cup finely chopped fresh flat-leaf parsley cup finely chopped fresh flat-leaf parsley 1/4 cup finely chopped fresh basil cup finely chopped fresh basil Salt and pepper 1/4 cup crumbled fontina cheese cup crumbled fontina cheese

1. PREHEAT PREHEAT the broiler. Using a spoon, sc.r.a.pe out the mushroom gills. Place mushrooms in a shallow dish. Whisk together garlic, vinegar, and 1 tablespoon oil, and pour over mushrooms, turning to coat. Transfer to a rimmed baking sheet and broil, turning once and brus.h.i.+ng with remaining marinade occasionally, until softened and cooked through, about 10 minutes. the broiler. Using a spoon, sc.r.a.pe out the mushroom gills. Place mushrooms in a shallow dish. Whisk together garlic, vinegar, and 1 tablespoon oil, and pour over mushrooms, turning to coat. Transfer to a rimmed baking sheet and broil, turning once and brus.h.i.+ng with remaining marinade occasionally, until softened and cooked through, about 10 minutes.

2. WHILE THE MUSHROOMS ARE COOKING WHILE THE MUSHROOMS ARE COOKING, in a bowl, combine breadcrumbs, parsley, basil, remaining tablespoon oil, teaspoon salt, and in a bowl, combine breadcrumbs, parsley, basil, remaining tablespoon oil, teaspoon salt, and 1 1/4 teaspoon pepper. teaspoon pepper.