Weeks 13 Through 24
This simple dish is based on a Tuscan specialty. Its salty flavor will fill that common craving for salt; the dish also provides iron and folic acid.
Tip: To achieve a crust, it may be necessary to place another pan on the chicken while it’s cooking.
2 teaspoons olive oil
8 skinless chicken thighs, washed and thoroughly dried
Sea salt to taste
Fresh black pepper to taste
1–2 pounds pasta
Cook pasta according to package directions. Heat oven to 400 F.
Heat olive oil in a Dutch oven or large cast-iron skillet over high heat. Sprinkle the chicken liberally with salt and pepper. When the oil is hot, place the chicken in the pan bone side up (watch for splattering oil). Sear the chicken for 5 minutes on each side or until a deep, golden crust forms.
Transfer chicken to a tray and bake until cooked through, approximately 15 minutes. Serve over pasta.
Nutritional information per serving (1 thigh with 1 cup pasta): 355 calories, 25 percent fat (10 grams), 47 percent carbohydrate, 28 percent protein, .3 milligram B6, 18.2 milligrams calcium, 2.4 grams fiber, 15.3 micrograms folic acid, 2.9 milligrams iron, 2.5 milligrams zinc.
These low-fat cookies will satisfy that common craving for chocolate. While they are not particularly nutritious, they are a nice, special treat.
Nonstick cooking spray
2 cups unbleached flour
3/4 cup sugar
1 teaspoon baking soda
1/4 teaspoon salt
2 tablespoons cocoa powder
1 egg yolk
1 tablespoon anise extract
1 teaspoon vanilla
1/2 cup whole almonds, lightly toasted and coarsely chopped
2/3 cup semisweet chocolate morsels
Egg wash (1 egg beaten with 2 teaspoons water)
Heat oven to 300 F. Lightly spray a large baking sheet with nonstick cooking spray.
In a large bowl, combine the flour, sugar, baking soda, salt and cocoa. Stir well. In another bowl, beat the eggs and egg yolk. Add the anise and vanilla.
Add the liquid ingredients to the dry and stir with a wooden spoon. Add the almonds and chocolate morsels, and stir until a dough forms.
Turn the dough onto a lightly floured surface and knead for 1 minute. Divide the dough in half. Form each half into a log about 10 inches long and 3 inches wide.
Transfer the loaves to the baking sheet, separating them by 3 inches, and brush with the egg wash. Bake in the center of the oven for 50 minutes. Remove the tray and place on a rack for 15 minutes to cool.
Carefully transfer the logs to a cutting board. Cut on the diagonal into 3/4-inch-thick slices. Place back on the tray with the cut side down.
Bake for 7 minutes. Turn and bake 7 minutes longer. Transfer to a rack to cool. Store in airtight containers or in the freezer.
Nutritional information per serving (1 cookie): 60 calories, 29 percent fat (1.9 grams), 60 percent carbohydrate, 11 percent protein, .01 milligram B6, 8.6 milligrams calcium, .2 gram fiber, 2.1 micrograms folic acid, .5 milligram iron, .2 milligram zinc.