how to broil

To cook food on a rack beneath a heat source.

what you need 

A broiler pan: A large, shallow drip pan topped with a slotted rack to allow fats to drain away as the food cooks. If you don’t have a broiler pan, you can improvise with a flat roasting rack, a heavy-gauge cooling rack set inside a baking pan, or simply place the food in a shallow baking pan.

how it’s done 

Adjust the oven rack so that the food in the pan under the broiler is about 5 inches away from the heat source. Preheat the broiler for at least 5 minutes. Spray the broiler rack with nonstick spray. Season the food and place it on the rack.

Broil the food to the desired degree of doneness, taking into consideration that thicker pieces of meats and poultry will take longer to cook. Delicate fish fillets do not need to be turned while broiling, but all other foods should be turned once for even cooking.

 

tuna and cheddar–stuffed portobellos  

Serves 4 • Ready in 20 minutes or less

4 portobello mushroom caps, stems removed

¼ teaspoon salt

¼ teaspoon black pepper

2 teaspoons olive oil

1 small onion, chopped

1 small carrot, shredded

1 (6-ounce) can solid white tuna in water, drained and flaked

1 cup fresh bread crumbs

2 tablespoons chopped fresh flat-leaf parsley

½ cup shredded reduced-fat sharp Cheddar cheese

1 Preheat broiler. Spray large baking pan with nonstick spray.

2 Scrape away black “gills” from underside of mushrooms with tip of small spoon; discard. Spray mushrooms with nonstick spray; sprinkle with ⅛ teaspoon salt and ⅛ teaspoon pepper. Place mushrooms in baking pan and broil 5 inches from heat until tender, about 3 minutes on each side.

3 Meanwhile, heat oil in large nonstick skillet over medium heat. Add onion and carrot and cook, stirring occasionally, until softened, 5 minutes. Stir in tuna, bread crumbs, parsley, and remaining ⅛ teaspoon salt and ⅛ teaspoon pepper.

4 Fill mushroom caps with tuna mixture; sprinkle evenly with cheese. Broil until cheese melts, about 1 minute.

PER SERVING (1 stuffed mushroom): 169 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 22 mg Chol, 444 mg Sod, 12 g Carb, 2 g Fib, 16 g Prot, 133 mg Calc.

PointsPlus value: 4.

 

matzo ball soup with homemade chicken broth  

Serves 12

12 cups reduced-sodium fat-free chicken broth

1 (3-pound) chicken, cut into 8 pieces, skin and wings removed and discarded

4 carrots, sliced

2 turnips, peeled and cut into ½-inch pieces

5 sprigs fresh flat-leaf parsley

4 sprigs fresh dill

1¼ cups matzo meal

3 large eggs, lightly beaten

2 large egg whites

1 tablespoon olive oil

¾ teaspoon salt

¼ teaspoon black pepper

⅓ cup plus 1 tablespoon chopped fresh flatleaf parsley

1 To make soup, combine broth, chicken pieces, carrots, turnips, parsley sprigs, and dill in large pot over medium-high heat; bring to boil. Reduce heat, cover, and simmer until chicken is tender, about 1 hour.

2 Meanwhile, to make matzo balls, combine matzo meal, eggs, egg whites, oil, salt, pepper, and ⅓ cup chopped parsley in medium bowl. Refrigerate 30 minutes. Form into 24 balls.

3 Using slotted spoon, remove chicken pieces from broth; reserve chicken for another use. Remove and discard parsley sprigs and dill sprigs. Return broth to simmer and add matzo balls; simmer, covered, until matzo balls are cooked through, 20–25 minutes. Sprinkle with remaining 1 tablespoon chopped parsley.

PER SERVING (1 cup soup and 2 matzo balls): 206 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 94 mg Chol, 326 mg Sod, 17 g Carb, 2 g Fib, 19 g Prot, 49 mg Calc.

PointsPlus value: 5.

cook’s note

To store any leftovers, transfer to an airtight container and let cool. Cover and refrigerate up to 4 days or freeze up to 4 months. To reheat, if frozen, thaw the soup in the refrigerator overnight. Transfer to a saucepan. Cover and cook over medium heat, stirring occasionally, until heated through.