Ken Burris

Serves: 6 Edit

Yields: 6 servings

Total Time: 30 min

Prep Time: 30 min

• 1 tablespoon(s) (plus 1 teaspoon) extra-virgin olive oil, divided
• 1  (16-ounce) shelf-stable gnocchi (see Tips & Techniques)
• 1 medium yellow onion, thinly sliced
• 4 clove(s) garlic, minced
• 1/2 cup(s) water
• 6 cup(s) chopped chard leaves (about 1 small bunch) or spinach
• 1 can(s) (15-ounce) diced tomatoes with Italian seasonings
• 1 can(s) (15-ounce) white beans, rinsed
• 1/4 teaspoon(s) freshly ground pepper
• 1/2 cup(s) shredded part-skim mozzarella cheese
• 1/4 cup(s) finely shredded Parmesan cheese

Directions

1. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until plumped and starting to brown, 5 to 7 minutes. Transfer to a bowl.
2. Add the remaining 1 teaspoon oil and onion to the pan and cook, stirring, over medium heat, for 2 minutes. Stir in garlic and water. Cover and cook until the onion is soft, 4 to 6 minutes. Add chard (or spinach) and cook, stirring, until starting to wilt, 1 to 2 minutes. Stir in tomatoes, beans and pepper and bring to a simmer. Stir in the gnocchi and sprinkle with mozzarella and Parmesan. Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

   Carb Servings: 3 starch, 1 vegetable, 1 lean meat, 1 fat Carbohydrate Servings: 3 Nutrition Bonus: Vitamin A (50% daily value), Vitamin C (40% dv), Calcium & Iron (19% dv

Ken Burris

Serves: 4 Edit

Yields: 4 servings

Total Time: 20 min

Prep Time: 20 min

• 1 cup(s) reduced-sodium chicken broth
• 2 tablespoon(s) red-wine vinegar
• 2 tablespoon(s) orange marmalade
• 1 teaspoon(s) Dijon mustard
• 1 teaspoon(s) cornstarch
• 1 pound(s) chicken tenders (see Tips & Techniques)
• 1/2 teaspoon(s) kosher salt
• 1/4 teaspoon(s) freshly ground pepper
• 6 teaspoon(s) extra-virgin olive oil, divided
• 2 large shallots, minced
• 1 teaspoon(s) freshly grated orange zest

Directions

1. Whisk broth, vinegar, marmalade, mustard, and cornstarch in a medium bowl.
2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

   Carb Servings: 1/2 other carbohydrate, 3 1/2 very lean meat. Carbohydrate Servings: 1/2

Tips & Techniques