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August 28, 2008
Mediterranean Lentil Salad
This easy to prepare Mediterranean-style recipe makes a perfect vegetarian lunch or dinner.
Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr
Ingredients:
* ¾ cup dried green lentils, (you want to end up with 2 cups cooked)
* 2 cups water
* 3oz canned/jar roasted bell peppers (or you can roast yourself), chopped
* 2 TBS finely minced onion
* 2 medium cloves garlic, pressed
* ½ cup chopped fresh basil
* 1/3 cup coarsely chopped walnuts
* 3 TBS balsamic vinegar
* 1 TBS fresh lemon juice
* 2 TBS extra virgin olive oil
* * optional 1 bunch young dandelion leaves or arugula, chopped
* salt & cracked black pepper to taste
Directions:
1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils, 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
5. Toss dandelion or argula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.
Serves 4
Posted by Lisa at 07:32 AM | Comments (0) | TrackBack
August 24, 2008
Mango and Shrimp Salad
I would never think to mix these ingredients into a salad, but I was pleasantly surprised by the combination of sweet mango, spicy peppers and....shrimp.
Juice of 2 limes
1 Tbsp sugar
3 small shallots, thinly sliced
2 fresh red chiles, thickly sliced
10 oz large prawns or shrimp, peeled and deveined
1/2 tsp salt (or to taste)
1 Tbsp canola oil
1 ripe medium mango, peeled, pitted and diced
1 cup fresh mint leaves, coarsely chopped
1 cup fresh cilantro leaves, coarsely chopped
2 Tbsp unsalted roasted peanuts, roughly chopped
1. Preheat the broiled. To prepare the sauce, combine the lime juice, sugar, shallots and chiles in a small bowl. ALlow the sauce to sit for 5 minutes for the flavors to infuse.
2. Mix the prawns, salt and oil in a medium bowl. Arrange the prawns on a baking sheet and place under the broiler. Cook until the prawns turn bright pinkish orange and shrink slightly, about 3 minutes. Remove from the oven and let cool for 1 minute.
3. To serve the salad, combine the mango, mint, cilantro, sauce, and prawns in a serving bowl. Garnish with chopped peanuts.
Makes 4 servings
Kcal: 229, Total fat 7g, Sat fat 1g, Cholesterol 105g, Sodium 768g, Carb 31g, Fiber 4g, Protein 15g.
Posted by Lisa at 08:08 PM | Comments (0) | TrackBack
August 19, 2008
Enjoying the fruits of summer
- Fruit, fruit, fruit. Jazz up some simple sliced strawberries with a drizzle of balsamic vinegar. The vinegar's tartness heightens the sweetness of the strawberries. Or slice up a dish of peaches and sprinkle with slivered almonds.
Watermelon is also a great choice - and it's fun to eat.
- If you have more time, skewer up some strawberries, peaches, pineapples, plums and papaya. Mix together cup of balsamic vinegar with 2 teaspoons of sugar. Grill the fruit until it is slightly browned, turning and brushing frequently with the sugar mixture.
- If smoothies are more your style, blend together a 10-ounce bag of frozen strawberries (no sugar added), 2 fresh (peeled) kiwi, 8 ounces of non-fat strawberry yogurt and 1 teaspoon almond extract.
Posted by Lisa at 08:13 AM | Comments (0) | TrackBack
August 15, 2008
Lettuce Wraps
Wrap up beef, chicken or pork:A lite meal thats not light on taste.
Spicy Beef Lettuce Cups
1 head iceberg lettuce
12-16 oz filet mignon, skirt steak or London broil
1/4 cup cashews, crushed
Salt to taste
Peanut sauce (recipe below)
Crispy rice cereal (optional)
Pull leaves off lettuce and use a cup or round cookie cutter to trim down into round lettuce cups. Cut beef into long pieces about 1 inch thick; season with salt and sear in a hot pan with about 3 tablespoons oil. Cook on all sides for about 2 minutes, until golden brown. (The meat will be medium rare after cooking for 2 minutes on all sides; 3 minutes on each side will be medium; 5 minutes on each side will be well done.) Let the meat rest for about 4 minutes before slicing into cubes—this helps keep the juices from running all over the place. Spread peanut sauce onto each lettuce cup and top with a cube of beef. Garnish with more peanut sauce and cashews. Sprinkle with crispy rice cereal for added texture.
Peanut Sauce
1/2 cup peanut butter
4 packets soy sauce (about 6 tablespoons)
3 tablespoons rice vinegar
1 tablespoon chili oil or Tabasco sauce
Water, as needed
Combine peanut butter, soy sauce, rice vinegar and chili oil in the blender and pulse till smooth. If you need to add water so the sauce will blend more easily, do so a tablespoon at a time.
Chicken Lettuce Wraps
1 tablespoon oil
4 chicken breasts
3 green onions
1/4 cup minced water chestnut
1/4 cup sliced almonds
4-6 lettuce leaves
Stir Fry Sauce
1/4 cup water
1 teaspoon cornstarch
1/3 cup soy sauce
1/4 cup sugar
1/4 cup vinegar
1 tablespoon oil
2 teaspoons sesame seeds
1 teaspoon red pepper flakes
1 teaspoon chili oil
1/2 teaspoon minced ginger
1. Stirfry sauce: combine water and cornstarch and stir until cornstarch is dissolved.
2. Add this to the other stir fry sauce ingredients in a small saucepan over medium heat.
3. Bring to boil, then reduce heat and simmer till thick.
4. Heat 1 Tbsp of oil in a large skillet over medium heat.
5. Cook chicken breasts until done, turning every couple of minutes Remove to a cutting board and slice it into strips with a sharp knife.
6. Put chicken back in the same pan over medium/high heat, and add water chestnuts. Heat for 1 minute.
7. Add 5 Tbsp of stir fry sauce to the chicken and heat for 2 minutes, stirring often. The sauce should be bubbly.
8. Add the sliced green onions and stir
Makes 4-5 wraps
Radicchio Cups with Pork and Seasoned Rice
8 radicchio leaves
1 cup quick-cooking rice
1 teaspoon garlic and herb seasoning
2 teaspoons sesame oil
1/4 cup pre-shredded carrots
1/4 cup chopped scallions
1 pound shredded cooked pork loin
2 tablespoons soy sauce, plus extra for dipping
Soak the radicchio leaves in ice water to crisp up.
Cook the rice with the garlic and herb seasoning according to package directions.
Meanwhile, heat the oil in a large skillet over medium heat. Add the carrots and scallions and saute 2 minutes. Add the pork, cooked rice, and 2 tablespoons soy sauce and cook 2 more minutes to heat through.
Spoon the pork mixture into the radicchio leaves. Serve with additional soy sauce for dipping, if desired.
Posted by Lisa at 07:18 AM | Comments (0) | TrackBack
August 09, 2008
California Salad
This is a wonderful light summer salad. Perfect as an entrée or an accompaniment to a meal. Get creative and substitute pear for the apple, pecans for the walnuts, or try a creamy Gorgonzola for the cheese.
Ingredients
1 Bag Gourmet mixed salad greens
3/4 Cup Dried Cranberries
2 Chicken breasts
1 sliced apple
3/4 Cup Finest available crumbled bleu cheese
3/4 Cup diced walnuts
1/2 Cup Balsamic Vinaigrette as desired
Directions
Prepare all ingredients, wash salad green, and set aside for ease of mixing your salad.
Lightly sprinkle the chicken breasts with salt and pepper and sauté in a pan over medium heat until thoroughly cooked. Let cool and set aside. Cut into strips.
In a large salad bowl mix greens, apples, walnuts, Bleu Cheese, and cranberries and chicken together. Leave some Bleu Cheese and cranberries for color. Lightly toss salad in Balsamic Dressing. Sprinkle remainder of bleu cheese and cranberries on top for presentation.
Posted by Lisa at 08:37 AM | Comments (3) | TrackBack
August 05, 2008
More ways to get your 5-9 a day.
Here are five uncommon fruits that are worth a try. If your local supermarket doesn’t carry them, try farmers markets in your area.
1. Passion fruit
What it looks like: Shaped like an egg with a deep purple exterior and very soft golden flesh; about three inches long
How it tastes: Like fruit punch with a tiny bit of tartness
Why it’s healthy: Good source of vitamins A and C
How to pick it: Choose one that feels heavy; when it’s deeply wrinkled, it’s ripe
Happy eating: Scoop out the center with a spoon; blend into sorbets or smoothies; add pulp to vinaigrette
2. Pummelo
What it looks like: Grapefruit on steroids with thick greenish-yellow or yellow peel; can grow to the size of a basketball, though the size of a small cantaloupe is more common
How it tastes: Like a mild grapefruit, but without the acidic bite
Why it’s healthy: Rich in vitamin C
How to pick it: Look for heavy, unblemished fruit
Happy eating: Like a grapefruit, cut into sections or squeezed for juice
3. Baby Kiwi
What it looks like: Fuzz-free, grape-sized kiwi
How it tastes: Sweet-tart, strawberry-ish flavor
Why it’s healthy: Excellent source of vitamin C and a (rare) nonfat source of vitamin E
How to pick it: Purchase and eat when firm yet pliable
Happy eating: Pop ‘em whole into your mouth or combine with other tropical fruits and serve alongside frozen yogurt
4. Guava
What it looks like: Two to three inches round; oval or pear-shaped; with a yellow, red or even deep purple skin when ripe
How it tastes: Remember SweeTarts? This is the natural (and more yummy) version -- a little sugary with a sour after-bite
Why it’s healthy: Rich in vitamin C
How to pick it: Look for fruit that is soft and ripe, but not so ripe that it has spots
Happy eating: Eat it whole -- rind, seeds and all! Purée into sauces for chicken or pork, or blend the flesh into a smoothie
5. Persimmon
What it looks like: Bright orange; about three inches in diameter; with a glossy skin and smooth flesh
How it tastes: Subtle pumpkin-plum flavor with a hint of spice
Why it’s healthy: Good source of vitamins A and C
How to pick it: Buy Hachiya persimmons firm, then allow them to get very soft and ripe before eating; Fuyu and Sharon varieties can be eaten firm
Happy eating: Whole or peeled; add to cranberry sauce; chop and toss into a spinach salad
Posted by Lisa at 09:54 AM | Comments (0) | TrackBack