I9O COOKING LIGHT AUGUST 201O

The Enlightened Cook I nrnoen REcrpEs

4 (6-ounce) tilapia lillets

Cooking spray
1/z cup lresh orange juice (about
I orange)
3 tablespoons lresh lime juice
1 tablespoon brown sugar
1 tablespoon extra-virgin olive oil
2 teaspoons lower-sodium soy sauce
14 teaspoon salt

7z t..tpoon ground cumin

% tea"poon black pepper
7+ t..tpoon ground red pepper
2 garlic cloves, crushed
7z t...poon paprika
Arrange fish in a single layer in a
shallow roasting pan coated with cooking spray. Combine orange juice and
next 9 ingredients (through garlic); pour
1.

over fish. Let stand 15 minutes.

2. Preheat broiler.
3. Sprinkle fish with paprika; broil 15
minutes or until desired degree of
doneness. Drizzle sauce over fish.
Yield: 4 servings (serving size: L fillet
and about 2 teaspoons sauce).
CAtORIES 225;

FAT 6.6s (sat 1.5s, mono

Ag,poly1.2g);

PROTEIN 34.8s; CARB Z5g; FIBER 0,4s;CHOL 85ms;

-lRON l.3mg; SODIUM 486ms;CALC

"This is a very versatile marinade,

lti

great with chicken

breasts, but I would recommend using the grill instead,
Add green beans tossed with cilantro and lime."
-CarmaVan Allen, South Orange,

N.J.

30ms

-Story

by Phoebe Wu

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YCU CCULD WIN $5OI

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207 {or details

The Enl,ightened Cook I euoorr cooKlNG

Chicken and Rice Casserole

a

Although the yellow and green squash give this one-dish meal
appearance,you can use one or the other, if you prefer'

colorful

Cooking spray
1 cup chopped onion
I (8-ounce) bone-in chicken breast
halI, skinned
7z teaspoon black PePPer, divided
I (14-ounce) can lat-lree, less-sodium
chicken broth
tablespoon butter
1 (g-ounce) zucchini, halved
lengthwise and thinly sliced
1 (8-ounce) yellow squash, halved
lengthwise and thinlY sliced

2 cups cooked long-grain white rice

teaspoon minced lresh rosemarY

172 tablespoons all-purpose llour

11/z cups2o/o

reduced'lat milk

1/z cup (2 ounces) grated lresh

pecorino Romano cheese, divided

% teaspoon salt
1.

Preheat oven to 350"

2.Heat alarge

saucePan over

medium-high heat. Lightly coat pan

with cooking spray. Add onion to
pan; saut6 5 minutes, stirring occailonully. Sprinkle chicken vithlc
teaspoon pepper; add chicken, meatY
side down, to pan. Cook 6 minutes
or until browned; turn chicken over.
Add broth to pan. Reduce heat,
cover, and simmer 15 minutes or until chicken is done. Remove chicken

from pan, reserving broth in pan. Let

chicken stand 10 minutes. Remove
chicken from bones; shred. Discard
bones. Place chicken in a large bowl.
3. Bring broth to a boil; cook,
uncovered, until reduced tolz c'tP
(about 10 minutes). Add broth mixture to ch-lcken. \[elt butter in pan

over

mei:m-high

to pail .i,::e

heat.

Add

r::lt:eJ. snrrilg frequendy'

Adc oc':r.: ="rrr.re. rice, and

j :: ii::j:';

Remove from heat;let stand 30

seconds. Addlt cup cheese; stir with
a whisk until smooth. Add remaining
7+ teaspoon
milk mixture, and
PePper'

salt to chicken mixture; stir to combine. Spoon chicken mixture into a

broiler-safe 8-inch ceramic baking

dish coated with cooking sPraY.

Sprinkle remaining 7+ cuP cheese
over rice mixture; bake at 350' for 20
minutes or until thoroughly heated.
Remove casserole from oven.
5. Preheat broiler.
6. Broil casserole 5 minutes or until
golden. Yield: 4 servings (serving
size: 17+ cups).

squash

rl-inutes or until

lighri';
mh;e

mixture, and toss gently to combine'

4. Place flour in a medium saucePan
over medium heat. GraduallY add
milk, stirring until smooth; bring to
a boi1. Cook 1 minute or until thick,
stirring constantlY with a whisk.

:-. -.he chicken

CAIORIES 337;

FAT 9 7s (sat 5 7s, mono 2 79, polv

6s);

PROTEIN 239g; CARB 38 2g; FIBER 2 8g; CHOL

56mg; IRON 2 3ms; SODIUM 592mg; CALC 331ms

-ReciPes bY MarY Drennen Ankar,

Tillany Vickers Davis, and Julianna Grimes

AUGUST 2O1O COOKING LIGHT 197