COOK BOOK & HEALTH

Loaded guacamole with chicken kebabs

Makes: 4 servings

Time: About 45 minutes, plus time to marinate

Guacamole, of course, can stand on its own—but it can also act as a support for plenty of other ingredients. Here the avocado is combined with corn kernels and lettuce, but you can use frozen peas, grilled or roasted asparagus, or ripe tomatoes. If you marinate the chicken ahead of time and mix the guacamole a little before serving, the meal comes together in a heartbeat.

·         12 ounces boneless, skinless chicken thighs or legs, cut into 12 or 16 large chunks

·         1 large onion, cut into large chunks

·         8 ounces cherry tomatoes

·         1 bell pepper, any color, cut into large chunks

·         2 tablespoons olive oil

·         4 teaspoons minced garlic

·         1 tablespoon chili powder

·         Salt and black pepper

·         3 avocados, skin and pits removed

·         Grated zest and juice of 1 lime

·         1 cup corn kernels (thawed frozen are fine)

·         2 cups shredded romaine or iceberg lettuce

·         1 fresh hot chile (like serrano or jalapeño), seeded and minced

·         2 tablespoons chopped fresh cilantro, plus more for garnish

·         Lime wedges, for serving

1. If you’re using wooden skewers (you’ll need at least 8), soak them in water for 20 to 30 minutes while you prepare the chicken. Thread the chicken, onion, cherry tomatoes, and bell pepper alternately onto the skewers, leaving a little space between the pieces.

2. Combine the oil, 3 teaspoons of the garlic, the chili powder, and some salt and pepper; taste and adjust the seasoning. Brush the chicken and vegetables with the oil mixture and let marinate for at least a few minutes or up to 1 hour at room temperature. When you’re ready to cook, prepare a grill or turn on the broiler; the heat should be medium-high and the rack about 4 inches from the fire.

3. Meanwhile, make the guacamole: Mash the avocados in a large bowl until they’re as smooth or chunky as you like. Stir in the remaining 1 teaspoon garlic, the lime zest and juice, corn, lettuce, chile, and cilantro. Sprinkle with salt and pepper, stir, and taste and adjust the seasoning. Cover and refrigerate until you’re ready to eat, but no longer than an hour or so.

4. Broil or grill the chicken kebabs, turning once or twice, until the chicken is cooked through, 12 to 15 minutes (to check for doneness, cut into a piece with a thin-bladed knife; the center should be white or slightly pink). Spoon guacamole onto serving plates, top with the kebabs, garnish with cilantro, and serve with lime wedges.

  Lemony Tuna and Pasta

The definitive pantry-ready casserole gets a fresh twist with a dash of lemon, dill, rich olive oil-packed tuna, and the crunch of coarsely chopped celery. Garnish with lemon slices and capers, and it's ready for company. Omega-3 fatty acids are present in canned albacore tuna, which is generally the fish species that is canned as white tuna.

Nutrition Facts * Calories565, * Total Fat (g)27, * Saturated Fat (g)7, * Monounsaturated Fat (g)14, * Polyunsaturated Fat (g)4, * Cholesterol (mg)30, * Sodium (mg)868, * Carbohydrate (g)47, * Total Sugar (g)3, * Fiber (g)4, * Protein (g)32, * Vitamin A (DV%)0, * Vitamin C (DV%)24, * Calcium (DV%)6, * Iron (DV%)3, * Percent Daily Values are based on a 2,000 calorie diet

ingredients

• 2 cups dried rigatoni or penne pasta (6 oz.)
• 1 cup coarsely chopped celery
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1/4 cup olive oil
• 1/4 cup all-purpose flour
• 2 Tbsp. Dijon-style mustard
• 1 Tbsp. snipped fresh dill or 1 tsp. dried dill
• 1 tsp. finely shredded lemon peel
• 1/4 tsp. ground black pepper
• 2 cups reduced-sodium chicken broth
• 2 5.5-oz. cans chunk tuna (packed in olive oil), drained
• 1/2 cup finely crushed herb-seasoned croutons
• 2 Tbsp. butter, melted
• 1 small lemon, thinly sliced
• 1 Tbsp. capers (optional)
• Dill sprigs (optional)

directions

1. Preheat oven to 375 degrees F. Grease 1-1/2-quart baking dish; set aside. Cook pasta according to package directions; drain.
2. In medium saucepan cook celery, onion, and garlic in hot oil until tender. Stir in flour, mustard, dill, lemon peel, and pepper. Add broth all at once. Cook and stir until thickened and bubbly, whisking to remove any lumps. Stir in tuna and pasta. Transfer to prepared baking dish.
3. In small bowl stir together croutons and melted butter. Sprinkle on tuna mixture. Bake, covered, for 15 minutes. Uncover. Top with lemon slices, bake, uncovered, 5 minutes more or until heated through. Let stand 5 minutes. Sprinkle with capers and dill sprigs. Serves 4 to 6.

recipe source

BHG.com

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African Piri-Piri Kabobs

Piri-piri is a spice that is used to season these low-fat kabobs. The venison is skewered along with sweet potatoes and bell peppers and then grilled. Venison is a meat that is naturally low in fat, so it's a good choice when watching your fat intake.

ingredients

1 pound sweet potatoes

1 pound boneless venison, cut into 1-1/2-inch pieces

2 red sweet peppers, cut up

2 tablespoons olive oil

2 tablespoons purchased piri-piri spice (see note)

directions

1. 
   
   Peel sweet potatoes, if desired, and cut into 1-1/4-inch cubes. Cook potatoes in lightly salted boiling water for 5 minutes or until slightly tender. Drain; cool slightly. 
2. 
   
   Alternately thread the sweet potato, venison, and sweet pepper pieces on 4 long metal skewers, leaving a 1/4-inch space between pieces. Brush with olive oil and sprinkle generously with piri-piri spice.
3. 
   
   Place kabobs on the lightly oiled rack of the grill directly over medium heat. Grill for 25 to 35 minutes or until sweet potatoes are tender, turning occasionally. Makes 4 main-dish servings or 8 appetizer servings.

Note: You can find piri-piri spice in many gourmet shops. Or, make your own piri-piri-style spice mix: In a small bowl combine 1-1/2 teaspoons paprika; 1 teaspoon dried oregano, crushed; 1 teaspoon ground ginger; 1 teaspoon ground cardamom; 1 teaspoon garlic powder; 1 teaspoon onion powder; 1/2 teaspoon salt; and 1/2 teaspoon round piri-piri pepper or ground red pepper. Makes about 2 tablespoons.