Warming Wintry Dishes for 500 Calories or less

These recipes are courtesy of BetterEats.com, all under 500 calories! I am especially fond of the first one, which is similar to a longtime favorite from Marian Morash.  

From the release:

"Warm your bellies this winter season with a main dish and melt-in-your-mouth dessert: Chicken Fricassee With Tarragon, a delicious twist on the French classic stew of chicken and vegetables; Chocolate Soufflé, a savory dessert that’s actually a lot easier to make than you think!

Chicken Fricassee With Tarragon

Fricassee is a classic French stew of chicken and vegetables, cooked in white wine and finished with a touch of cream. The light tarragon-infused sauce begs to be sopped up with crusty bread.

Cook Time	25 min
Prep Time	15 min
Yields	4 serv.

INGREDIENTS

·         2 ½ pounds chicken, pieces (breast halves, thighs, and drumsticks) - bone-in, skin removed

I personally prefer thighs for this recipe. Boneless skinless are perfect for it.

·         ¼ teaspoon salt

·         pepper, black - to taste

·         2 tablespoons flour, all-purpose (and gluten-free if needed)

·         1 tablespoon oil, olive, extra virgin

·         5 large shallot(s) - finely chopped, (about 1 cup)

·         1 cup wine, dry white

·         1 ½ cups broth, chicken, less sodium

·         1 medium carrot(s) - peeled and thinly sliced

·         1 pound mushrooms, fresh small button - wiped clean and halved or quartered

·         4 sprig(s) tarragon, fresh

·         4 teaspoons tarragon, fresh - chopped

·         1 tablespoon cornstarch

·         1 tablespoon water

·         ¼ cup sour cream, reduced-fat

·         2 teaspoons mustard, Dijon

DIRECTIONS

1.       Season chicken with salt and pepper. Dredge in flour, shaking off the excess. Heat oil in a large deep skillet or Dutch oven. Add chicken; cook until browned, about 4 minutes per side. Transfer to a plate.

2.       Add shallots to the pan; cook, stirring, until fragrant, about 30 seconds. Add wine and scrape up any browned bits. Simmer until reduced slightly, about 3 minutes.

3.       Add broth; bring to a simmer. Return the chicken to the pan; add carrot, mushrooms and tarragon sprigs. Reduce heat to low, cover and simmer gently until the chicken is tender and no longer pink in the center, about 20 minutes.

4.       Transfer the chicken to a plate; cover with foil to keep warm. Discard tarragon sprigs. Increase heat to medium-high. Simmer the cooking liquid for 2 to 3 minutes to intensify flavor.

5.       Add cornstarch mixture and cook, stirring, until slightly thickened, about 2 minutes. Whisk in sour cream, mustard and chopped tarragon. Serve immediately.

Nutritional Information (per serving)

Calories:	404
Saturated Fat:	3g
Sodium:	551mg
Dietary Fiber	1g
Total Fat:	10g
Carbs:	20g
Cholesterol:	138mg
Protein:	48g

Chocolate Soufflé

Soufflés may look like a restaurant-only dessert, but they are actually easy to make. Whip them up right after dinner and enjoy while they’re still warm from the oven.

Cook Time	20 min
Prep Time	15 min
Yields	2 serv.

INGREDIENTS

3 tablespoons sugar, granulated – divided

2 ½ ounces chocolate, bitter or semi-sweet – chopped

1 large egg(s)

2 large egg white(s)

1 tablespoon cream, heavy

1/8 teaspoon cinnamon, ground

1/8 teaspoon salt

Sugar, powdered – as garnish, optional

DIRECTIONS

1.       Position rack in center of oven; preheat to 375°F. Lightly coat two 10-ounce ramekins with cooking spray; coat the insides of each with 1 1/2 teaspoons sugar.

2.       Place chocolate in a small microwave-safe bowl. Microwave on Medium, stirring every 20 seconds, until melted, 1 to 2 minutes.

3.       Whisk egg yolk and cream in a medium bowl until combined. Whisk in the chocolate until smooth, then whisk in flour and cinnamon until incorporated.

4.       Beat egg whites and salt in a medium bowl with an electric mixer on high speed until soft peaks form. Beat in the remaining 2 tablespoons sugar in four additions, until stiff, glossy peaks form.

5.       Using a rubber spatula, gently fold half the beaten whites into the chocolate mixture until fairly smooth; then gently fold this combined mixture back into the remaining egg whites until no white streaks remain.

6.       Divide between the prepared ramekins and place on a baking sheet. Bake until puffed and firm to the touch, 18 to 22 minutes. Dust with confectioners’ sugar, if desired. Serve immediately.

Nutritional Information (per serving)

Calories:	331
Saturated Fat:	9g
Sodium:	235mg
Dietary Fiber	2g
Total Fat:	15g
Carbs:	43g
Cholesterol:	113mg
Protein:	10g