Fillet of Sole with a Light Bread-Crumb Stuffing

Serves 6.

• 6 cloves garlic, peeled

• 1/2 c. extra-virgin olive oil

• 1 c. bread crumbs

• 5 tbsp. chopped fresh Italian parsley, divided

• 1 tbsp. chopped fresh thyme

• 2 tsp. grated lemon zest

• 1/2 tsp. crushed hot red pepper, lightly chopped, divided

• 12 small sole fillets (about 4 oz. each)

• 1 large tomato, seeded and peeled, cut into thin strips

• 2 tbsp. unsalted butter, cut into 8 pieces

• 1/2 c. dry white wine

• 1/2 c. vegetable stock or water

• 1/4 c. fresh lemon juice

• 1 tsp. salt

Whack the garlic cloves with the flat side of a knife and toss them into the olive oil. Let them steep together in a small bowl at room temperature from 30 minutes to 2 hours.

Toss the bread crumbs, 3 tablespoons of parsley, thyme, lemon zest and 1/4 teaspoon of crushed red pepper in a bowl. Spoon half the infused olive oil into the bowl and stir well to moisten the bread crumbs evenly.

Preheat the oven to 475 degrees. Spread the fillets out, skin side up, on the work surface. Lightly season them with salt. Spread 1 tablespoon of the bread-crumb mixture over each fillet and set 6 strips of tomato over the thickest part of each fillet. Starting at the thickest end, roll each fish like a jelly roll, securing each roll with a toothpick.

Brush a 9-by 13--inch baking pan lightly using some of the remaining infused oil. Arrange the rolls side by side and seam side down in the pan. Drizzle about 2 tablespoons of the remaining infused oil over the fillets and sprinkle the tops with the remaining seasoned bread crumbs. Tuck the garlic cloves from the oil and the pieces of butter in between the rolls.

Pour the white wine, stock or water, lemon juice and remaining infused oil into the pan. Crumble in the remaining crushed red pepper and add salt to the baking dish. Bake until bread crumbs are golden brown, 20 to 25 minutes.

Remove fillets from the pan and keep warm. Pour the pan juices into a small saucepan and bring sauce to a boil. Add remaining parsley and taste for seasoning. Spoon sauce on hot plates and set fillets on top of sauce.

Nutrition information per serving:

Calories470

Carbohydrates17 g

Protein41 g

Fat25 g

including sat. fat6 g

Cholesterol117 mg

Sodium720 mg

Calcium87 mg

Dietary fiber1 g

Diabetic exchanges per serving: 1 bread/ starch exch., 5 lean-meat exch., and 2 fat exch.

Merlot-Braised Chicken Thighs

Serves 6.

• 2 tbsp. unsalted butter

• 3 tbsp. extra-virgin olive oil, divided

• 1 c. chopped onion

• 1 c. chopped, trimmed and washed leek

• 1 c. finely chopped carrots

• 1 c. finely chopped celery

• Salt and freshly ground black pepper

• 1 c. freshly grated Parmigiano-Reggiano cheese

• 1/4 c. chopped Italian parsley leaves

• 12 boneless, skinless chicken thighs

• 12 small rosemary sprigs

• 12 fresh sage leaves

• 6 cloves garlic, peeled and crushed

• 1 c. Merlot or other soft, dry red wine

• 1 c. chicken stock

In a medium-size skillet, heat the butter and 1 tablespoon of olive oil over medium heat until the butter is foaming. Add the onions and leeks and cook, stirring occasionally, until wilted, about 4 minutes. Add the carrots and celery and season lightly with salt and pepper. Reduce the heat to low and cook, stirring occasionally, until the vegetables are tender, about 10 minutes. Transfer vegetables to a mixing bowl and cool completely. Stir in the grated cheese and parsley.

Cut 24 4-inch lengths of kitchen twine. Place a chicken thigh skin side down on the work surface. With a small sharp knife, cut out any traces of bone or fat from the meat. Spread about 1/4 cup of the vegetable mixture in an even layer over the chicken thigh. Roll the thigh around the filling into a tight cylinder. Place the stuffed thigh seam side down and tie it securely with two of the twine pieces. Tuck a rosemary sprig under the pieces of twine on one side of the thigh and a sage leaf on the other side. Set aside and repeat with the remaining thighs.

In a large skillet, heat the remaining 2 tablespoons of olive oil over medium heat; add the chicken bundles and garlic. Cook, turning the chicken often, and rotating them in the pan so they cook evenly, until golden brown on all sides, 7 to 10 minutes. Tilt the pan and spoon off the fat from the skillet. Season the chicken with salt and pepper, add the wine and bring it to a boil. Add the stock, bring to a boil, then adjust the level of heat to a lively simmer. Cook uncovered, turning the chicken pieces often, until the chicken is pierced easily with a skewer and the sauce is reduced to a syrupy consistency, about 20 minutes.

Cut and remove the strings and discard the herbs. Spoon the sauce over the chicken and serve immediately.

Nutrition information per serving:

Calories420

Carbohydrates9 g

Protein38 g

Fat25 g

including sat. fat9 g

Cholesterol116 mg

Sodium443 mg

Calcium300 mg

Dietary fiber2 g

Diabetic exchanges per serving: 2 vegetable exch., 5 lean-meat exch., and 2 fat exch.