Chicken Scallopini and Warm Orzo & Feta Salad

This is a comforting chicken dish that could quickly become a household favorite. The lightly breaded scallopini is pan seared and served with a white wine, lemon caper sauce. Try it with warm orzo, tossed with tomatoes, zucchini, and fresh feta.

Chicken Scallopini 

(lightly adapted from Cooking Light)

Total time: 22 minutes

4 (6-ounce) skinless, boneless chicken breast halves

2 teaspoons fresh lemon juice 

1/4 teaspoon salt

1/4 teaspoon black pepper

1/3 cup Italian-seasoned breadcrumbs (try Panko for extra crunch)

Cooking spray

1/2 cup fat-free, less-sodium chicken broth

1/4 cup dry white wine

4 teaspoons capers

1 tablespoon butter

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Brush chicken with lemon juice and sprinkle with salt and pepper. Dredge chicken in breadcrumbs.

2. Coat a large nonstick pan in cooking spray and heat over medium-high heat. Add chicken to the pan and cook 3 minutes on each side, or until the chicken is done. (done = browned and internal temp is at least 165F). Remove from the pan and keep warm (try putting chicken on a plate and covering with tinfoil).

3. Add broth and wine to pan and cook 30 seconds. Remove from heat. Stir in capers and butter. Serve over chicken.

Yields 4 servings (serving size: 1 chicken breast half and 1 tablespoon sauce)

Calories: 206 (20% from fat); Fat 4.6g (sat 2.2g, mono 1.3g, poly 0.5g); Protein 29.2g; Carb 7.7g; Fiber 0.6g; Chol 76mg; Iron 1.6mg; Sodium 657mg; Calc 27mg.

Warm Orzo and Feta Salad

(lightly adapted from Cooking Light)

1 teaspoon olive oil

1 cup cherry tomatoes, halved

1 cup zucchini, chopped

2 garlic cloves, minced (time saver: use the jar)

1/2 tsp. Italian seasoning 

1/4 cup crumbled feta cheese

3 cups hot cooked orzo

1/4 tsp salt

Heat oil in a medium skillet over medium high heat. Add tomatoes, zucchini and garlic. Saute 2 minutes. Stir in seasoning and saute 1 minute or until zucchini is crisp-tender. Combine tomato mixture, orzo, salt, and feta and toss well. Serve with Chicken dish.

Lunch Tip: Slice up the leftover chicken and use it in a salad with the leftover orzo and cherry tomatoes plus some fresh cucumber slices. Top with your favorite dressing. 

Leek, Ricotta, and Toasted Walnut Pizza Salad

Sometimes I like to make everything from scratch, and sometimes I like to make half my meal from scratch so I can eat it faster.

This is one of those half-scratch-eat-faster times.

I admit it. I bought the dough. I did! I didn't bake it. I could have. I have a recipe for it. But I didn't.  

Dissolving yeast and letting it stand, kneading, stirring, rising, punching, resting, dividing, and rolling were just 100% not going to happen on Wednesday night. But that's OK! I planned to make pizza, and pizza I made.

I found an **awesome** (so awesome it needed two stars) whole wheat dough at Kroger. It makes a thin, slightly crisp crust. It's called Real New York Pizza Dough and it comes in white and 100% whole wheat. You get two 16-oz balls of dough that you defrost in the refrigerator overnight before using. The ingredients are simple. It's mostly whole wheat flour, wheat protein, a bunch of vitamins and minerals, and olive and soy oil. You can also try your local pizza parlor, supermarket, or Trader Joe's for dough - just try to find a dough with the shortest, most basic ingredient list possible.

I wasn't sure how the radicchio topping would turn out, so in the photo, it's only on half my pizza. As it turned out, I liked it much better than the side without!

Leek, Ricotta, and Toasted Walnut Pizza Salad on a Whole Wheat Crust

(adapted from Cooking Light)

Ingredients:

Cooking Spray

1 TBL Cornmeal (for sprinkling)

2 teaspoons olive oil

4 medium thinly sliced leeks (about 1.5 cups)

1/2-cup part-skim ricotta cheese

1/4-cup grated fresh Parmesan cheese

1/4-tsp salt

1/4-tsp black pepper

1 garlic clove, minced

2 small handfuls (pincer them!) chopped walnuts

1/2 head of radicchio, thinly sliced

Your favorite balsamic vinaigrette dressing

Recipe:

1. Preheat oven to 450 degrees F. 

2. Roll dough to fit a baking sheet (about 14"). Place dough on baking sheet coated in cooking spray and cornmeal. Crimp edges of dough with your fingers to form a rim 

3. Heat oil in a large nonstick skillet over low-medium heat. Add leeks and saute 10-15 minutes until soft. Cool to room temperature.

4. Combine cheeses, salt, pepper, and garlic in a bowl. Spread cheese mixture evenly over the dough, leaving 1-inch border. Top with sauteed leeks and sprinkle with walnuts. Bake at 450 degrees F for 15 minutes, or until cheese is lightly browned and crust is crispy.

5. Top pizza with radicchio and bake for 5 more minutes.

6. Remove from oven and drizzle with balsamic vinaigrette. Slice & Serve.

Pizza after adding sliced radicchio (bake 5 more minutes)

Chocolate-Dipped Orange Slices

Thank goodness for oranges, who are kind enough to break up a long winter with their sweet, juicy, warmer-weather-does-exist flavor.

For a refreshingly easy dessert, microwave a large handful of dark chocolate chips. Heat at 30 second intervals, stirring in between until just melted.

Peel and separate an orange, and dip one end in the dark chocolate. Yum!

Cheesy Gnocchi with Sauteed Chard, White Beans and Onions

This rustic one-skillet dish from EatingWell's best hits catalog is easy to make, and even easier to clean up. Pillows of potato gnocchi mixed with tender Swiss chard, creamy white beans, sauteed onions, and cheese will warm you up faster than you can say "it feels like ten degrees below zero again?! COME on."

(I'm a poser because I moved south for the year - but that's a shout out to everyone in Boston and New York who have been having a cold, snowy winter).

EatingWell's Skillet Gnocchi
(slightly adapted)

Ingredients
2 TBL + 1 tsp extra virgin olive oil, divided
1 16-oz package shelf stable gnocchi (find it in the pasta aisle)
1 yellow onion, thinly sliced
4 cloves of garlic, minced
1/2 cup water
6 cups chopped chard leaves (1 small bunch) or spinach (*see note)
1 15-oz can diced tomatoes with Italian seasonings (garlic, basil, and oregano flavor)
1 15-oz can white beans, drained and rinsed
1/4-tsp freshly ground black pepper
1/2 cup shredded part-skim mozzarella cheese
1/4 cup finely shredded Parmesan cheese

*I have tried this recipe with both chard and spinach. I think the chard tastes a million times better. It's less watery and has more flavor than the spinach, which gets somewhat bland and limp in the final dish. However, if you check out the recipe's comment section, you'll see tons of people disagree with me and love the spinach - it's your call.

Recipe:
1. Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown. This may take up to 15 minutes - don't crank the heat too high or they'll start sticking and burning. Transfer to a bowl.

2. Add 1 teaspoon oil and sliced onion to the skillet and cook, stirring, over medium heat about 2 minutes. Stir in garlic and water. Cover and cook** until the onion softens, 4-6 minutes.  Add the chard or spinach, and cook, stirring until the greens start to wilt, 1-2 minutes. Stir in the tomatoes, beans, and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan

3. Cover and cook until the cheese melts and the sauce bubbles (that's when you know it's going to taste good), about 3 minutes.

4. Eat, trying as hard as possible not to burn your mouth. I failed.

**If you don't have a cover for your large skillet (I don't), use a sheet pan. Don't worry if the pan doesn't cover the entire skillet - it gets the point.

According to EatingWell: Serves 6
Per serving: 325 calories; 7 g fat (2 g sat, 3 g mono); 8 mg cholesterol; 55 g carbohydrates; 14 g protein; 6 g fiber; 616 mg sodium; 360 mg potassium.

10 Gifts for Under $10 (plus 3 for under $30): Valentine's Day Roundup

Valentine's Day is coming up, so get ready with a variety of gift ideas and fun finds for foodies. These ten finds are all under $10! (plus three for under $30)

10 Valentine's Day Gifts for Under $10 

1. Whether you're known for your "cool" personality or your loved one makes you "melt," these heart-shaped ice cubes will get the point across. 

$4.99 at The Kitchen Outlet.

2. Set out candy and nuts, or use these oven-safe porcelain heart dishes to bake up creme-brulee, mini-tarts, or cheesecakes. When you're done, throw them in the dishwasher for easy cleaning. 

$1.56/ea at Sur La Table

3. Let your cookies speak for themselves! Emboss the dough before baking with the Wilton Valentine Push 'N Print Cutter Set. Recipes are included. 

$7.95 at Kerekes Bakery & Restaurant Equipment, Co.

4. Not everything needs to be heart-shaped and pink on Valentine's Day. You can surprise your java-jonesin', lab-benching love with one of these morning cups of coffee:

$6.99 (caffeine molecule) at ThinkGeek

$9.99 (beaker) at ThinkGeek

5a. Share your love with those in need this Valentine's Day by making a donation in someone's name. The Make-A-Wish Foundation offers online donors an electronic, personalized certificate for you to give on Valentine's Day. According to their website, since 1980, the Make-A-Wish Foundation® has given hope, strength and joy to children with life-threatening medical conditions.

Some of the food-related wishes granted have been: 

-"I wish to be the boss of the ice cream man" - Robin, age 5

-"I wish to be a baker" - Jacob, age 4

-"I wish to meet Martha Stewart" - Lacy, age 12

-"I wish to meet "Iron Chef" Masaharu Morimoto - Matthew, age 9

To make a donation, visit The Make-A-Wish Foundation. 

5b. If you're looking for a charity that is more specifically nutrition-focused, check out Water.org, a non-profit co-founded by Gary White and Matt Damon to provide communities in Latin America, Africa, and Asia with access to safe water and sanitation. They are also active in Haiti. You can donate any amount, but it's worth noting that just $25 will bring one person clean water for life, according to the foundation. Donate in someone's honor, and send them an electronic postcard.

To make a donation, visit Water.org. 

6. Grab a blanket, popcorn, and a mug of hot chocolate, and cozy up to watch one of the top romantic movies ever made. Better Homes and Gardens lists popular flicks, including: When Harry Met Sally, While You Were Sleeping, An Officer and a Gentleman, The Notebook, and Dirty Dancing. I'll add one of my all-time favorite falling-in-love films: Before Sunrise. 

Rent films on Amazon.com for $2.99, add one to your Netflix cue, buy on iTunes for $9.99, or order a copy on Amazon.com (all the movies above are linked to Amazon, where they're listed for under $10). 

7. Do you love someone like butter loves toast? Or like bacon loves eggs? Show them, with these sweet handmade cards.

$2.75/ea on Etsy

Or, are you with a bacon-lover? Maybe they'd appreciate this one:

$4.00 on Etsy

And, for the one with the sweet tooth:

$2.99 on Etsy

This artist makes a number of similar cards with different foods such as carrots and peas, peanut butter and jelly, and sushi and sake. They're all available here.  

8. Amanda Hesser's fun and flavorful narrative of her courtship with future-husband Tad Fruend, or Mr. Latte, as she affectionately names him in this book. Hesser, former food writer for The New York Times, weaves together fond memories and fonder recipes as she takes the reader from one mouth-watering meal to another.

$9.66 on Amazon.com

9. Vintage hand stamped flatware garden markers can be sold as shown, or personalized for your sweetie's plantings.

$5.99/ea at Etsy (parsley or chive) and here for the fairy garden spoon ($5.99)

10. A beautiful DIY project described and photographed by Fun In the Making, an environmentally-driven crafts blog written by Hester Jane. Make it yourself, or with your children. It's a great gift for family, teachers, and young classmates. You'll need old milk or juice cartons, straws, pea seeds, and soil. In addition to step-by-step instructions, she even gives you templates to print out and paste on your milk carton so it can easily look like the photograph. 

Learn how to gift a pea plant using recycled materials at Fun In the Making.

3 Valentine's Day Gifts for Under $30

1. A twist on traditionally sappy his & hers mugs, the hand-painted mustache and lips line up with your own while you drink. Microwave and dishwasher safe. $30.00 for the pair, at Etsy

2. If you're ever in Racine, Wisconsin, stop by the family owned O&H bakery, famous for their buttery, flaky, fruit-filled, iced Danish Kringles since 1949. If you're not, luckily you can order them online.

I actually drove from Chicago, IL to Racine, WI just for a taste - and it was worth it. If my visit isn't enough to sway you, President Obama made a stop at O&H for a bite of Kringle last June. 

They've cooked up some heart-shaped delights for February 14th. Pair a big slice with a cup of coffee for a lazy Sunday treat. 
$18.95 for a heart-shaped Kringle from O&H Bakery

3. Foodie Fight - a trivia game for food lovers. I haven't played it myself, but it has great reviews on Amazon and is endorsed by celebrated chefs like Jacques Pepin, Lidia Bastianich, and Mario Batali. Pair this game with friends and a bottle of red wine (the same company makes Wine Wars by the way), and you're in for a fun, lighthearted Valentine's Day.  

$12.89 on Amazon.com 

Note: I have not been asked to endorse or sent any of these products. I have noted when I have tasted or used the product.

Planning...The Week in Food(ie)

After hunting through cookbooks and trolling my favorite food blogs, I decided on my main meals for the week. You can see the results of this treasure hunt on my exquisitely (or obsessively, depending on your perspective) laid out shopping list. 

This week, I will be cooking:

1. Leek, Ricotta, and Toasted Walnut Pizza on a Whole Wheat Crust

2. Skillet Gnocchi with White Beans and Swiss Chard

3. Butternut Squash Soup with Grilled Radicchio

and...wait for it...GIANT Chocolate Teddy Grahams 

These are all vegetarian recipes, but you can add chicken to the pizza and lean ground beef or turkey to the gnocchi if you're not feeling all the meatless meals. However, you may want to consider going meatless for just one day a week.

According to the Meatless Mondays initiative, a collaboration between The Monday Campaigns and the Johns Hopkins' Bloomberg School of Public Health, reducing your personal meat consumption by 15% (one day a week), will help improve your health and the health of our world. Going meatless just once a week can help reduce your risk of cancer, diabetes, and cardiovascular disease (like heart attacks and strokes). Why? Well, when you remove meat from your diet, you often replace it with foods that are lower in saturated fat and cholesterol - like fruits, vegetables, and whole grains.

Fruits and vegetables have phytochemicals, which are like an immune system. Each family of fruits and vegetables has different types and combinations of phytochemicals. When we eat them, we add their swords and shields to our own army of disease-fighting compounds, strengthening our ability to fight off illness and filling gaps in our line of defense.

Whole grains, which you will find in the pizza crust and teddy grahams, are higher in fiber than refined grains (think white flour, white bread, grits, cornflakes, and pasta). The fiber in whole grains keeps you full longer, and helps control wild swings in blood sugar that can occur after eating carbohydrates. That's a big plus for pre-diabetics and those with diabetes who need to keep their glucose levels stable throughout the day. It can also be an effective tool in relieving constipation (if you drink enough water) and reduces the risk of heart disease by lowering cholesterol levels.

You'll also find more vitamins and minerals like B vitamins, vitamin E, magnesium and selenium in whole grains. B vitamins help your body use energy and are important in creating red blood cells (B12 or B6 deficiencies can lead to anemia). Vitamin E and Selenium help defend your body from free radical damage. Magnesium is important for building strong bones.

Finally, if a lot of people commit to one less meaty meal a week, we can have a big impact on the environment. According to Meatless Mondays, "an estimated 1,800 to 2,500 gallons of water go into a single pound of beef." In comparison, "soy tofu produced in California requires 220 gallons of water per pound." There are many other environmental and nutritional reasons to veg-out once a week, and you can read about them on their website. 

Stay tuned for the first dish!

P.S. find more information on whole grains and other important nutrients on the Harvard School of Public Health's website, The Nutrition Source.