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 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
July 25, 2008
Popcorn: A Whole Grain Snack
There's so much more to topping popcorn than a little salt. Even butter by itself is boring. And adding plain old Parmesan cheese? Please.
According to The Popcorn Board, a non-profit organization founded in 1998 on behalf of the United States popcorn industry, out of the four most common types of corn - sweet, dent, flint and popcorn - only popcorn pops. Inside each kernel of popcorn is a drop of water surrounded by starch. When heated, the water expands and causes the popcorn's hull to burst, inflating the starch into a puff of popcorn.
A whole grain, popcorn by itself is a nutritious snack. Recent studies have shown that people who regularly ate popcorn had about 250 percent more whole grains and about 22 percent more fiber in their daily diet than those who did not eat it regularly.
There are several ways to complete the popping process, some more nutritious than others. Air popping without oil is the healthiest. A more flavorful option is to use a little bit of healthy oil such as canola oil, which provides healthy fats and is not as expensive as olive oil and other types of oil.
Now that you have healthier popcorn as your base, there's a little more room to experiment on toppings without ruining your waistline during bathing suit season.
Try these recipes from The Popcorn Board:
Sugar and Spice Popcorn
2 quarts air-popped popcorn
2 tablespoons brown sugar
2 teaspoons chili powder
2 teaspoons paprika
2 teaspoons ground cumin
Butter-flavored cooking spray
Combine brown sugar, chili powder, paprika and cumin in a small bowl and mix well. Place cooked popcorn in a bowl; spray lightly with cooking spray and sprinkle with spice mixture. Toss to mix until kernels are coated.
Serves three.
Mediterranean Popcorn
1/3 cup sun-dried tomatoes, packed in oil, drained
3 tablespoons olive oil
2 teaspoons dried mixed Italian herbs (or use fresh herbs: rosemary, basil, oregano)
½ teaspoon salt
3 tablespoons unsalted butter
12 cups air-popped popcorn
½ cup pine nuts
In a food processor or blender, combine the first four ingredients. Process to form a paste. In a small saucepan, melt butter over low heat. Stir in tomato paste. Mix well. Drizzle over popcorn and toss to coat evenly. Toss in pine nuts. Serve immediately.
Serves three.
Posted by Lisa at 07:08 AM | Comments (0) | TrackBack
July 21, 2008
Gyros
My version of an American-style Gyro. One of my favorites.
Makes 4
4 pita breads
½ cup plain yogurt
1 tsp dried mint leaves
1 small cucumber, seeded and chopped (3/4 cup)
1 pound flank steak, trimmed and cut into strips
1 Tbsp lemon juice
½ tsp ground cumin
½ tsp dried oregano
¼ tsp black pepper
2 cloves garlic, crushed
1 small onion, chopped (1/4 cup)
2 cups shredded lettuce
1 medium tomato, chopped (3/4 cup)
1. Split each pita bread halfway around edge with knife; separate to form pocket.
2. Mix yogurt, mint and cucumber in a small bowl.
3. Heat skillet over medium heat. Add steak and cook for about 4 minutes.
4. Add lemon juice, cumin, oregano, pepper, garlic and onion. Cook until steak is done.
5. Toast pita bread in toaster oven.
6. Fill pitas with steak mixture. Top with yogurt sauce, lettuce and tomato.
Posted by Lisa at 07:05 AM | Comments (0) | TrackBack
June 18, 2008
Meatless Meals
Lemon Basil Pasta with Summer Squash
2 oz dry whole wheat penne
1/2 chopped zucchini
1/2 cup chopped yellow squash
1/2 cup canned white beans, rinsed and drained
1 lemon, juiced
1/4 cup chopped fresh basil
1 Tbsp olive oil
1 Tbsp Parmesaen cheese
Boil pasta and drain. Toss remaining ingredients
Two-cheese and Artichoke Flatbread Pizza with Garden Salad
1 whole grain flatbread
1/4 cup jarred pizza sauce
1/2 cup canned artichoke hearts, chopped
2 Tbsp Parmesaen cheese
1/4 cup part-skim mozzarella
3 cups mixed salad greens
2 Tbsp pine nuts
2 Tbsp light Italian dressing
Preheat oven to 350 degrees. Bake flatbread on cookie sheet for 7 mins. Top with sauce, artichokes and cheeses. Bake for additional 12 mins. Toss together the greens, pine nuts and dressing
Posted by Lisa at 06:08 PM | Comments (0) | TrackBack
June 15, 2008
Zucchini and Yellow Squash Medley
1Tbsp olive oil
1/2 cup chopped onion
1 Large zucchini cut into 1 inch cubes
1 large yellow squash, cut into 1 inch cubes
2 garlic cloves minced
1/2 cup halved cherry tomatoes
1 tsp Italian seasoning
salt and pepper to taste
1/4 cup reduced fat feta cheese
1. Preheat oven broiler. Heat oil in a large skillet medium high heat. Add the onion, and saute for 3 mins. Add zucchini and squash, and saute for 5-6 mins. Add the garlic and saute for 2 more mins.
2. Add the tomatoes, seasoning and salt and pepper. Transfer mixture to a casserole dish. Sprinkle with feta cheese.
Broil the casserole for a few mins. until the cheese melts.
Serving : 1/2 cup (makes 4 servings)
kcal 90, fat 5g, sat fat 1.3g, cholesterol 0mg, sodium 130mg, carb 9 g, fiber 3 g, protein 4g
Posted by Lisa at 09:54 AM | Comments (0) | TrackBack
May 03, 2008
Fresh Herbs: Cilantro
An herb with wide delicate lacy green leaves and a pungent flavor. The seed of the cilantro plant is known as coriander. Although cilantro and coriander come from the same plant, their flavors are very different and cannot be substituted for each other.
Season: available year-round
How to select: Easily confused with flat-leaf parsley in appearance, so be sure to sniff carefully. Look for a bunch with unwilted leaves in medium green. Found fresh year round in most markets.
How to store: Store in refrigerator with cut ends in a jar of water and leaves loosely covered with a plastic bag for several days. Change water every 2 days. Or store in a plastic bag for a week.
How to prepare: Wash and pat dry before using, as the leaves attract sand.
Matches well with: avocado, chicken, fish, ice cream, lamb, lentils, mayonnaise, peppers, pork, rice, salads, salsas, shellfish, tomatoes, yogurt
Fresh Tomato-Pineapple Salsa
Ingredients:
4 cups diced tomatoes
1 cup finely diced pineapple
1 cup sliced green onions
1 whole jalapeno chile, seeded and chopped finely
1/4 cup chopped fresh cilantro
2 cloves garlic, chopped finely
1/4 cup fresh lemon juice
Combine all ingredients and mix gently. Serve salsa with grilled fish or chicken. Also makes a great dip for fresh tortilla chips or pita chips.
Garbanzo Corn Salad
Ingredients:
12 ounces fresh or frozen corn
2 Tablespoons olive oil
2 Jalapeno or other hot peppers, grilled, peeled and chopped
1 medium sweet onion, chopped
8 tomatillos, chopped
1/2 cup cider vinegar
1/2 Teaspoon black pepper
1 red or green bell pepper, chopped
1 16 ounce can Garbanzo Beans
1 cup chopped cilantro
Sauté corn in the olive oil for 5 minutes. Add hot pepper, onions, tomatillos and vinegar to corn and simmer for 10 minutes. Remove from heat and add the black pepper, red bell pepper and garbanzo beans. Chill at least 4 hours. Add minced cilantro just before serving.
Posted by Lisa at 09:24 AM | Comments (0) | TrackBack
April 26, 2008
Pico de Gallo Pork Loin
There's nothing like a slow cooked Mexican meal. Mix together before work, come home to a great smelling house and dinner ready to enjoy.
1 tsp each of cumin, paprika, chili powder, black pepper
1/2 tsp salt
1 1/2 pounds pork tenderloin
1 medium red onion, diced
1-2 jalapeno chile peppers, seeded and diced
1 1/2 cups tomatoes, fresh or canned
1/3 cup fresh lime juice (about 1 lime)
1 cup low-sodium chicken broth
6 whole wheat tortillas
1/4 cup cilantro, for garnish
6 Tbsp fat free plain yogurt, for garnish
1. In a small bowl, combine the spices and salt. Rub mixture over the entire tenderloin. Place onion and peppers in a large slow cooker.
2. Lay tenderloin over the onion bed and cover with tomatoes. Drizzle lime juice over meat and add broth.
3. Cover and cook on low for 6-8 hours. When pork is fork-tender, turn off the heat and shred. Mix with vegetables. Serve with tortillas and top with cilantro and yogurt.
Serves 6
Per serving: 265 kcal, 32g protein, 27g carb, 6g fat, 2g sat fat, 76mg cholesterol, 3g fiber, 524mg sodium
Posted by Lisa at 09:31 AM | Comments (0) | TrackBack
April 22, 2008
Orange Sesame Salmon
Here's another good salmon recipe. I used spinach instead of asparagus, because I have a huge bag in the fridge. I added it in with the rice. The orange zest and orange juice are a great combination with the salmon and the rice.
2 Tbs olive oil
2 10 oz. skinless salmon fillets, halved
2 cloves garlic, finely chopped
1 bunch fresh asparagus, stems removed and cut in 1/2 " pieces
1/2 cup orange juice
2 Tbsp brown sugar
2 tbsp soy sauce
Zest of 1 orange
2 cups low sodium chicken broth
2 cups dry instant brown rice
2 Tbsp toasted sesame seeds
1. In a large, deep nostick skiller with a lid, heat oil on medium. Add salmon and sprinkle with garlic. Cook for 2 minutes, turn and cook an additional 2 minutes.
2. Add asparagus, orange juice, sugar, and soy sauce to skillet. Bring to a boil. Cover, reduce heat, and simmer 3 to 5 minutes, until salmon is flaky and asparagus is fork-tender.
3. Transfer only the salmon to a serving platter and cover with foil to keep warm. Gently stir orange zest into the pan. Add broth and bring to a boil. Remove from heat, stir in rice, and cover. Allow to stand for 5 minutes.
4. Fluff rice with a fork and return salmon to top the rice. Sprinkle with sesame seeds.
Serves 6
Per serving: 472 kcal, 28g protein, 58g carb, 15g fat, 2g sat fat, 54mg cholesterol, 4g fiber, 254mg sodium
Posted by Lisa at 08:03 AM | Comments (0) | TrackBack
March 28, 2008
Green Beans with Pears
Elegant and sweet, a lighter version on a classic side dish.
2 lbs. French green beans, ends trimmed
1/4 cup extra-virgin olive oil
3-4 Tbs. balsamic vinegar
1 cup finely chopped basil leaves
2-3 sprigs fresh parsley
2-3 shallots, minced
2-3 cloves garlic, minced
Grated zest of 1 fresh lemon
4 small, ripe pears, halved and thinly sliced lengthwise
1 cup coarsely chopped walnut pieces, toasted
1. Bring a pot of water to boil and cook beans for 5-6 minutes or until crisp-tender. Drain well and set aside.
2. For the dressing, whisk oil, vinegar, basil, parsley, shallots, garlic, and lemon zest until smooth. Place beans, pears, and walnuts in a mixing bowl. Toss gently with dressing and transfer to a serving bowl.
Serves 8
Per serving: 226 calories, 5g protein, 23g carb, 15g fat, 2g sat fat, 0mg cholesterol, 6g fiber, 62mg sodium
Posted by Lisa at 08:54 PM | Comments (0) | TrackBack
February 24, 2008
Homemade Granola Bars
Bars of every make and model are causing gridlock in the supermarket aisles.
There are energy bars, cereal bars, breakfast bars and snack bars. Some are yogurt-covered, others are studded with bits of toffee or chocolate. Still others are designed as a meal replacement.
But buyer beware: Your favorite "healthy" granola bar may actually be a hybrid candy bar fueled by sugar, saturated fats and trans fats.
According to calorie-count.com, a typical 1.5-ounce soft granola bar with chocolate chips contains 181 calories, 7.1 grams of fat (4.4 grams saturated) and 117 milligrams of sodium.
These homemade granola bars also are soft and chewy and sprinkled with mini chocolate chips. But there's a difference: They're heavy on whole grains and light on fat and sodium.
Storage tip: Wheat germ is very oily and goes rancid quickly. Store in the refrigerator after opening.
2 cups old-fashioned rolled oats
½ cup wheat germ
2 cups crispy rice cereal
1 cup nonfat dry milk powder
1 teaspoon cinnamon
Pinch salt
2 tablespoons canola oil
4 egg whites, lightly beaten
1/3cup honey
¼cup mini chocolate chips
Preheat oven to 325 degrees. Line a 9-by-13-inch pan with aluminum foil. Combine all ingredients in a large bowl. Stir well, using hands if necessary, and be sure all ingredients are evenly moist. Press mixture firmly into the prepared pan using the back of a spatula.
Bake 18 to 22 minutes or until nicely browned. Place on rack to cool. While pan is slightly warm, carefully cut into small bars.
Store in a sealed container for up to a week or place in plastic freezer bags and freeze.
Makes 22 bars.
Per bar: 107 calories (23 percent from fat), 3 grams total fat (1 gram saturated), 1 milligram cholesterol, 16 grams carbohydrates, 4 grams protein, 1 milligram cholesterol, 61 milligrams sodium, 1 gram dietary fiber.
Posted by Lisa at 12:13 PM | Comments (0) | TrackBack
November 26, 2007
Dinner My Way: Salmon
Dinner My Way makes a similar dish with a pineapple salsa. It tasted pretty good - I'm always open to trying new salmon recipes. My husband thought the salsa tasted a little too much like ketchup - which it did have a strong tomato-y taste. I found this recipe and tried it recently. I added lemon pepper to the salmon as well, but the chili powder was a nice addition too. The pineapple adds a sweetness to the fish as the jalapeno gives it a good kick. Great combination of flavors!
Salmon with Pineapple-Jalapeno Relish
2 cups chopped pineapple
1/4 cup finely chopped red onion
1/4 cup finely chopped red bell pepper
1 tablespoon fresh lemon juice
1 finely chopped seeded jalapeño pepper
1/2 teaspoon salt, divided
Cooking spray
1 teaspoon chili powder
1/4 teaspoon black pepper
4 (6-ounce) salmon fillets
Combine the 1st 6 ingredients in a bowl. Heat a large skillet over medium-high heat. Coat with cooking spray. Combine the chili powder and pepper and sprinkle over the fish. Add fish to the pan, skin side up. Cook for 4 minutes on each side or until fish flakes with a fork. Serve with pineapple relish.
Posted by Lisa at 07:09 AM | Comments (0) | TrackBack
October 31, 2007
Make the Most of Garlic
Cooks take note: the way garlic is treated in the kitchen can affect its cancer-fighting properties.
Although a recent study showed that less than one clove a day may cut prostate-cancer risk in half, and other research links garlic to a lowered incidence of stomach, colon and possibly breast cancers, that all depends on its preparation.
Garlic’s active agents—allyl sulfide compounds—are produced when the clove is chopped or crushed. This breaks the cell walls and starts a cascade of chemical reactions (which also produce garlic’s characteristic smell) leading to the desired sulfides. But heating the garlic immediately after chopping inactivates a crucial enzyme in the chemical chain.
Chopped garlic tossed directly into hot oil, or whole garlic cooked without crushing (or at least cutting off the top), will still impart the desired taste, but little or no cancer-fighting benefits. Once the compounds develop, however, they are quite stable and will withstand the heat of cooking. Best advice: Crush or chop the cloves, then let them sit for 10 or 15 minutes while you prepare other ingredients. This will give the anticancer compounds a chance to form.
Garlic you buy in jars, already chopped, may be just as healthful. Compounds remained active after storing shopped garlic in the freezer for weeks.
Posted by Lisa at 07:19 AM | Comments (0) | TrackBack
October 08, 2007
What's For Dinner? Salmon
Another tasty salmon recipe! We made this very quick and easy meal last night Recommended for those who don't like a fishy salmon taste. A slightly sweet, simple glaze complements the fish.
Salmon:
4 (6-ounce) salmon fillets (about 1 inch thick)
1 1/2 teaspoons minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Glaze:
1/4 cup apricot nectar
1/4 cup apricot preserves
1 tablespoon Dijon mustard
1 1/2 teaspoons white wine vinegar
1 1/2 teaspoons honey
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Remaining ingredient:
Cooking spray
Preparation
Prepare grill.
To prepare fish, sprinkle fillets evenly with garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover and refrigerate 15 minutes.
To prepare glaze, combine nectar and next 6 ingredients (through 1/4 teaspoon pepper) in a small saucepan; bring to a boil. Reduce heat, and simmer until reduced to 1/4 cup (about 10 minutes). Remove from heat; set aside.
Place fillets, skin side up, on a grill rack coated with cooking spray. Grill 2 minutes; carefully turn over, and grill 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Brush each fillet with 1 tablespoon glaze; grill 30 seconds.
Yield
4 servings (serving size: 1 fillet)
Nutritional Information
CALORIES 342(34% from fat); FAT 13.1g (sat 3.1g,mono 5.7g,poly 3.2g); PROTEIN 36.4g; CHOLESTEROL 87mg; CALCIUM 25mg; SODIUM 482mg; FIBER 0.2g; IRON 0.7mg; CARBOHYDRATE 18.1g
Posted by Lisa at 07:35 AM | Comments (0) | TrackBack
September 23, 2007
Helpful Hints for Quick Cooking
No one wants to spend all day in the kitchen. Cooking can be as easy as 1 2 3 with these helpful tips:
1. The French phrase mise en place means having everything ready beforehand. If the ingredients are chopped and measured before you start - it makes preparing the dish much much easier!
2. Instead of dirtying another bowl - use ziplock bags for marinades. Pour and spoon in the ingredients and then add the meat to refrigerate. Throw it out when your done for an easy clean up.
3. Waiting for the water to boil can set you back several minutes when trying to cook a quick meal. Speed up the process by starting with warm tap water in the pot. Don't forget the lid on top to save even more time.
Posted by Lisa at 09:47 AM | Comments (0) | TrackBack
September 13, 2007
Waldorf Salad a La Healthy
Fruits and veggies. More matters.
This salad is full of fiber, vitamins, calcium and omega-3 fats...and flavor! All it takes is a few alterations to make any recipe healthy!
2 medium Granny Smith apples, cored and diced
1 large crisp red apple, such as Fuji, cored and diced
¾ cup chopped celery
¼ cup of dried fruit, such as blueberries, tart cherries, cranberries
½ cup low fat or nonfat plain yogurt
1 Tbsp lemon juice
½ cup chopped walnuts (or slivered almonds)
¼ cup nuts for garnish
Combine apples, celery, dried fruit and lemon juice in a small bowl. Stir in the yogurt and nuts. Spoon into individual serving bowls and top with additional nuts.
Posted by Lisa at 07:30 AM | Comments (0) | TrackBack
August 31, 2007
BBQ Corn on the Cob
This is an excellent way to prepare fresh corn on the barbecue and it
is so easy. The outside of the husks will blacken slightly but the
corn will be excellent. Serve this with any barbecued meat for a
healthy quick meal.
4 ears of corn
Start barbecue grill. When hot, place unshucked corn directly on
grill over high heat. Close hood and cook for 15 minutes turning corn
several times while cooking. Remove corn and let sit until cool
enough to handle. Pull down husks and use as a handle.
Makes 4 servings; Each Serving: 1 ear of corn; calories 136, total fat 1g, saturated fat 0g,
cholesterol 0mg, sodium 5mg, total carbohydrate 28g, dietary fiber
3g, protein 4g
Posted by Lisa at 07:05 AM | Comments (0) | TrackBack
June 15, 2007
Nuts - An accent, not an ingredient
Nuts are high in fat and calories, which has led many Americans to shun them, but they are "good" fats -- monounsaturated and polyunsaturated, not artery-clogging saturated fat. The key to incorporating nuts into a healthful diet is moderation and portion size. A serving of 1 ounce equals 157 pine nuts; 49 pistachios; 24 almonds; 20 hazelnuts; 20 pecan halves; 18 cashews; 14 walnut halves; and 10-12 macadamias. Brazil nut fans get the fewest per serving, six to eight.
Smoked Turkey, Grape & Pecan Salad
This recipe is from "Sensational Salads" by Barbara Scott-Goodman (Stewart, Tabori & Chang, $22.50). Smoked ham or chicken can substitute for the turkey.
* 3/4 pound smoked turkey, about 1/2-inch thick, cut into 2-inch julienne
* 1 cup green seedless grapes, halved
* 1 cup red seedless grapes, halved
* 1/2 cup toasted pecans
* 6 cups mixed salad greens
For the vinaigrette:
* 1 tablespoon Dijon-style mustard
* 2 tablespoons premium sherry vinegar
* 1/3 cup extra-virgin olive oil
* Freshly ground black pepper, to taste
Put the turkey, grapes and half of the pecans in a large bowl and gently toss. Put the greens in a separate large bowl.
To make the vinaigrette: In a small bowl, whisk together the mustard and vinegar. Slowly add the olive oil, whisking constantly, until combined. Season with pepper.
Pour half of the vinaigrette over the turkey mixture and toss gently to mix well. The mixture can be prepared and chilled up to this point for a few hours.
At serving time, pour the remaining vinaigrette over the salad greens and toss. Arrange the greens on a large platter or 6 individual plates and top with the turkey mixture. Garnish with the remaining pecans.
Makes 6 servings.
Baby Greens with Tiny Tomatoes,
Fresh Herbs and Toasted Pistachios
This recipe is from "The South Beach Diet Taste of Summer Cookbook" by Arthur Agatston, M.D. (Rodale, $28.95).
* 1/2 cup unsalted shelled pistachios, toasted
* 6 ounces mixed baby greens (6 cups)
* 1 1/2 cups cherry tomatoes, halved
* 1 medium-size cucumber, thinly sliced
* 1/4 cup basil leaves, roughly chopped
* 1/4 cup mint leaves, roughly chopped
* 1 tablespoon extra-virgin olive oil
* 2 teaspoons sherry vinegar
* 1/4 teaspoon salt
* 1/8 teaspoon freshly ground pepper
Chop the toasted pistachios.
In a large bowl, combine the greens, tomatoes, cucumber, basil and mint. Add the oil, vinegar, salt and pepper, and toss to coat. Divide the salad among 4 plates, sprinkle with the pistachios, and serve.
Makes 4 servings, 2 cups each.
Posted by Lisa at 07:34 AM | Comments (0) | TrackBack
June 03, 2007
Easy Grilled Salmon
I'm always looking for new salmon recipes...I saw this on the Food Network one morning as I was running on the treadmill. A great way to get 2 fish meals in a week!
Grilled Salmon Steaks with Chipotle-Ponzu Sauce and Grilled Green Beans
Cooking spray
6 (5-ounce) salmon steaks
Salt and ground black pepper
2 cups fresh green beans
1/2 cup orange juice
1/4 cup fresh lemon juice
1/4 cup reduced-sodium soy sauce
1 tablespoon chopped shallot
2 teaspoons finely grated fresh ginger
2 teaspoons minced chipotle chiles in adobo sauce
1 clove garlic
Coat an outdoor grill or stovetop grill pan with cooking spray and preheat to medium-high.
Season both sides of salmon with salt and black pepper. Grill salmon steaks 5 minutes per side for medium-rare. Arrange green beans on grill alongside salmon. Grill 10 minutes, until crisp-tender, turning frequently.
Meanwhile, in a blender, combine remaining ingredients and puree until smooth. Serve 4 of the salmon steaks with green beans on the side and ponzu sauce drizzled over top. Reserve remaining salmon steaks for another recipe like...
Bowties with Pancetta, Grilled Salmon and Artichokes
1 pound bowtie (farfalle) pasta
2 teaspoons olive oil
1/2 cup diced pancetta
1 cup reduced-sodium vegetable or chicken broth
2 reserved grilled salmon steaks, cut into 2-inch pieces
1 cup quartered oil-packed artichoke hearts
2 tablespoons chopped fresh parsley leaves
1 teaspoon cracked black peppercorns
Cook pasta according to package directions. Drain and transfer to a large bowl.
Meanwhile, heat oil in a large skillet over medium heat. Add pancetta and cook 3 minutes, until golden and crisp. Stir in broth, salmon and artichokes and bring to a simmer. Remove from heat and stir in parsley. Stir mixture into bowties. Season, to taste, with salt and black pepper.
Posted by Lisa at 08:10 PM | Comments (0) | TrackBack
May 31, 2007
Loins are Lean
Tenderloin, top loins, sirloins...anything with loin in the name is a lean meat. Of course, if you can trim any extra fat off the edges, you can make it even leaner. Here's a fairly non-technical recipe which turned out to be very tasty!
Pork Tenderloin with a Mushroom Wine Sauce
3 small pork tenderloins, about 1 1/2 pounds total
2 t salt
1/2 t fresh ground pepper
1/4 t each of ground ginger and grated nutmeg
1/2 t ground sage
Roll tenderloins in above
Coat pan in olive oil
Cook tenderloins until rare, about 5-10 minutes total, then remove and put in oven at 275 (but be careful to not overcook, should be med rare when finally done.)
Put mushrooms in pan and cook, adding small amt of oil if necessary
Add 1/2 cup red wine or port wine, and reduce
Add 1 cup chicken broth and reduce
Add apricot preserve or jelly and mix
Sauce should be moderately thick
Posted by Lisa at 07:36 AM | Comments (0) | TrackBack
May 29, 2007
Healthy In A Hurry
Putting a nutritious meal on the table in a hurry depends on a few easy-to-follow guidelines. Follow these 5 simple steps to make your kitchen the hub of healthy in a hurry.
Plan ahead.
1. Take a few moments over the weekend or one weeknight to plan out your meals for the coming days. If you wait until you get home from work on Tuesday to figure out what’s for dinner chances are you’ll open a box or order in pizza or Chinese.
2. Make a detailed shopping list, grouping what you need based on the layout of your favorite market and how you like to work your way through it. This saves time and stress because you avoid backtracking from the dairy section to the produce department for the forgotten onions.
3. Cook extra on more leisurely days. Some foods can easily be cooked in larger volumes and kept refrigerated or frozen in anticipation of days when time is really short.
4. Blanch plenty of fresh vegetables, such as green beans and broccoli, at the beginning of the week and store them in resealable bags for up to five days. Quickly rewarmed or sautéed and then seasoned, these make for almost-instant side dishes.
5. Make your own precut vegetables. The next time you’re chopping an onion, consider preparing two and putting the second in a sealable bag for tomorrow’s dinner. Or slice up a second head of broccoli or cauliflower and keep the florets in the freezer (for a few months). You wouldn’t use frozen vegetables in a recipe that showcases fresh ones, but you can take them right from the freezer to your skillet for any cooked dish.
Posted by Lisa at 07:11 AM | Comments (0) | TrackBack
May 15, 2007
Quick and Easy Guacamole
I never really liked avocado (actually never even tasted an avocado) until I moved to California. Try this quick and easy guacamole recipe for a healthy, tasty serving of monounsaturated fats.
Place the following ingredients in a food processor: avocado, tomato, onion, black olives and a little lemon juice. Process until desired consistency - I prefer a little on the chunky side. Serve with baked tortilla chips. Or make your own by slicing a whole wheat tortilla into triangles, spray with cooking spray and broil until crispy. Enjoy!
Posted by Lisa at 11:13 AM | Comments (0) | TrackBack
May 14, 2007
Seven guidelines for eating the Mediterranean way
1. Eat more whole foods and fewer processed foods.
2. Use unsaturated fats, particularly monounsaturated fats like olive oil, for cooking and flavoring foods, and for salad dressings.
3. Eat an abundance of vegetables, especially leafy greens, every day.
4. Eat more servings of fruits, grains and legumes than animal-based foods, and include low-fat or fat-free dairy products.
5. Serve beans and fish as your main protein sources.
6. Make small amounts of meat an occasional treat, rather than a daily staple.
7. Enjoy nuts, such as almonds, peanuts and walnuts, regularly, in moderate amounts.
Mushroom Portobello Burger
This mushroom sandwich comes topped with a luscious Greek-style salad. Make it a meal: Serve with cucumber spears and a glass of Firestone Gew?rztraminer.
Makes 4 servings
1 clove garlic, minced
1/2 teaspoon kosher salt
2 tablespoons extra-virgin olive oil, divided
4 portobello mushroom caps, stems and gills removed
4 large slices country-style sourdough bread, cut in half
1/2 cup sliced jarred roasted red peppers
1/2 cup chopped tomato
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons chopped pitted Kalamata olives
1 tablespoon red-wine vinegar
1/2 teaspoon dried oregano
2 cups loosely packed mixed baby salad greens
1. Preheat grill to medium-high.
2. Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.
3. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.
4. Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.
5. Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.
NUTRITION INFORMATION: Per serving: 301 calories; 11 g fat (2 g sat, 7 g mono); 3 mg cholesterol; 40 g carbohydrate; 10 g protein; 4 g fiber; 795 mg sodium; 691 mg potassium.
Nutrition bonus: Selenium (44% daily value), Folate (33% dv), Vitamin A (25% dv), Potassium (20% dv).
Greek Dinner Salad
3 tablespoons nonfat plain yogurt
3 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
2 tablespoons chopped fresh mint
1 clove garlic, minced
1 teaspoon honey
1/2 teaspoon salt
1 medium zucchini, finely diced
1 large red bell pepper, finely diced
1 bunch radishes, finely diced
1 15-ounce can chickpeas, rinsed
4 large Boston lettuce leaves, for serving
1. Whisk yogurt, mayonnaise, lemon juice, mint, garlic, honey and salt in a small bowl until creamy.
2. Toss zucchini, bell pepper, radishes and chickpeas in a large bowl. Pour the dressing over the vegetables; toss gently. To serve, spoon into lettuce leaves, using them as cups.
NUTRITION INFORMATION: Per serving: 202 calories; 4 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 35 g carbohydrate; 7 g protein; 7 g fiber; 585 mg sodium; 522 mg potassium.
Nutrition bonus: Vitamin C (180% daily value), Vitamin A (70% dv), Folate (29% dv), Iron (15% dv), Potassium (15% dv).
Posted by Lisa at 07:59 PM | Comments (0) | TrackBack
April 20, 2007
Super Salads!
Quick and easy salads for every taste or craving...and...more fruits and vegetables!
Mixed Greens with Grapes and Feta
Contrasting sweet grapes with savory feta cheese and crisp, colorful greens, this salad makes an elegant first course.
Makes 8 servings, about 1 1/2 cups each
Dressing
1/4 cup extra-virgin olive oil
2 tablespoons red-wine vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Salad
8 cups mesclun salad greens (5 ounces)
1 head radicchio, thinly sliced
2 cups halved seedless grapes (about 1 pound), preferably red and green
3/4 cup crumbled feta or blue cheese
1. To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.
2. To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad; serve immediately.
NUTRITION INFORMATION: Per serving: 135 calories; 10 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 9 g carbohydrate; 3 g protein; 1 g fiber; 239 mg sodium.
Romaine, Red Onion and Orange Salad
Sweet oranges and sharp red onion perk up romaine lettuce in this colorful salad.
Makes 4 servings
1 small red onion, thinly sliced
2 navel oranges
1/3 cup orange juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1 small clove garlic, minced
Pinch of sugar
Salt & freshly ground pepper to taste
4 cups washed, dried and torn romaine lettuce or escarole
1. Soak onion slices in cold water for 10 minutes; drain. With a sharp knife, peel oranges, removing white pith. Slice.
2. Whisk together orange juice, oil, mustard, garlic, sugar, salt and pepper in a salad bowl. Add lettuce, onions and orange slices; toss well.
NUTRITION INFORMATION: Per serving: 131 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 16 g carbohydrate; 2 g protein; 3 g fiber; 111 mg sodium; 345 mg potassium.
Baby Spinach Salad with Raspberry Vinaigrette
4 Servings, 1 1/2 cups each
6 cups prewashed baby spinach
1 small red bell pepper, thinly sliced
1 nectarine, cut into 1-inch chunks
3 tablespoons Raspberry Vinaigrette (recipe follows)
Combine spinach, bell pepper and nectarine in a large bowl; toss with Raspberry Vinaigrette.
NUTRITION INFORMATION: Per serving: 60 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 2 g fiber; 65 mg sodium; 347 mg potassium.
Raspberry Vinaigrette
Makes 3/4 cup, for 16 servings
1/3 cup canola oil
1/4 cup raspberry vinegar or red-wine vinegar
3 tablespoons orange juice
1/4 teaspoon salt
Freshly ground pepper to taste
Add oil, vinegar, orange juice, salt and pepper to a jar with a tight-fitting lid; shake well to combine.
NUTRITION INFORMATION: Per serving: 44 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 0 g carbohydrate; 0 g protein; 0 g fiber; 38 mg sodium; 6 mg potassium.
Banana-Kiwi Salad
Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.
Makes 4 servings
2 tablespoons lime juice
1 tablespoon canola oil
1 tablespoon minced shallot
2 teaspoons rice vinegar
1 teaspoon honey
1/4 teaspoon salt
Pinch of cayenne pepper, or to taste
4 kiwis, peeled and diced
2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices
1/2 cup diced red bell pepper
2 tablespoons thinly sliced fresh mint
2 tablespoons chopped cashews, toasted (see Tip)
Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.
NUTRITION INFORMATION: Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 5 g fiber; 151 mg sodium.
Posted by Lisa at 04:38 PM | Comments (0) | TrackBack
April 14, 2007
One Potato, Two Potatoes...
Potatoes may be one of America's best-loved vegetables, and not merely because French fries are the only kind some people knowingly consume. Even among those of us who eat -- and enjoy -- a variety of vegetables, potatoes rank as favorites. The reasons boil down to these: comfort, ease, and versatility. Plus, of course, flavor. The tuber tastes good. And it couldn't be simpler to prepare -- whether baked, roasted, boiled, or mashed. They need little in the way of cleaning and prepping.
As for versatility, you can do a lot of things with potatoes, and easily. In addition to the basic approaches, they can be turned into a soup, salad, or side dish; thrown into a stew; formed into cakes; and flattered with a seemingly endless array of seasonings and pairings. Adaptability is the advantage of their neutrality and probably the reason why so many standard cookbooks have more options for potatoes than for any other vegetable.
Parmesan Mashed Potatoes
4 cups cubed peeled baking potato (about 1 1/2 pounds)
1 garlic clove, sliced
3/4 cup 1% low-fat milk
2 tablespoons grated Parmesan cheese
1 tablespoon stick margarine or butter
1/2 teaspoon salt
1/8 teaspoon pepper
Place potato and garlic in a medium saucepan; add water to cover. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until tender. Drain. Return potato to pan. Add milk and remaining ingredients; mash with a potato masher.
Yield: 4 servings (serving size: 1 cup)
CALORIES 176 (21% from fat); FAT 4.2g (sat 1.4g,mono 1.6g,poly 1g); PROTEIN 5.7g; CHOLESTEROL 4mg; CALCIUM 104mg; SODIUM 405mg; FIBER 2.4g; IRON 1.2mg; CARBOHYDRATE 29.5g
Parsley Red Potatoes
2 teaspoons olive oil
1 garlic clove, minced
2 cups small red potatoes, quartered
1 1/2 tablespoons chopped fresh parsley
1/4 teaspoon salt
Dash of crushed red pepper
Heat oil in a medium nonstick skillet over medium heat. Add garlic; cook 1 minute, stirring frequently. Add potatoes; cook 18 minutes or until tender, stirring frequently. Stir in parsley, salt, and pepper.
Yield: 2 servings (serving size: 1 cup)
CALORIES 162 (26% from fat); FAT 4.7g (sat 0.7g,mono 3.3g,poly 0.5g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 18mg; SODIUM 304mg; FIBER 2.5g; IRON 1.4mg; CARBOHYDRATE 27.7g
Brown Sugar-Glazed Sweet Potato Wedges
1/4 cup unsalted butter
3/4 cup packed dark brown sugar
1/4 cup water
1 teaspoon salt
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1 (3-inch) cinnamon stick
4 pounds sweet potatoes, peeled, cut in half crosswise, and cut into 1/2-inch wedges
Cooking spray
Preheat oven to 400°.
Melt butter in a medium saucepan over medium heat. Add sugar, water, salt, nutmeg, ginger, and cinnamon; bring to a simmer. Cook 5 minutes, stirring frequently. Discard cinnamon stick. Combine sugar mixture and potato wedges in a large bowl; toss well to coat. Arrange potato mixture on a large jelly-roll pan coated with cooking spray. Bake at 400° for 40 minutes or until tender, stirring after 20 minutes.
Yield: 12 servings (serving size: 2/3 cup)
CALORIES 182 (19% from fat); FAT 3.9g (sat 2.4g,mono 1.1g,poly 0.2g); PROTEIN 1.7g; CHOLESTEROL 10mg; CALCIUM 44mg; SODIUM 211mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 36.1g
Posted by Lisa at 09:57 AM | Comments (0) | TrackBack
April 08, 2007
Spring Chicken
Tired of chicken and rice? This saucy chicken and creamy risotto is full of flavor and a great way to kick it up a notch!
Chicken with Lime Sauce
This silky sauce coats the chicken with rich, tangy flavor. Substitute lemon if you don't have a lime on hand. For a splash of color, garnish with chopped parsley or chives. Total time: 40 minutes.
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 tablespoon brown sugar
3 tablespoons lime juice, divided
2 teaspoons Dijon mustard
2 tablespoons water
1 teaspoon cornstarch
1 tablespoon butter
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove from pan; keep warm.
Add chicken broth, sugar, 2 tablespoons juice, and mustard to pan; cook over medium heat, scraping pan to loosen browned bits.
Combine water and cornstarch in a small bowl. Add cornstarch mixture to pan; stir well with a whisk. Bring to a boil over medium-high heat; cook 1 minute or until sauce thickens slightly. Whisk in remaining 1 tablespoon lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)
NUTRITION PER SERVING
CALORIES 260(26% from fat); FAT 7.5g (sat 2.7g,mono 3.1g,poly 0.8g); PROTEIN 40.7g; CHOLESTEROL 106mg; CALCIUM 32mg; SODIUM 382mg; FIBER 0.1g; IRON 1.8mg; CARBOHYDRATE 5.4g
Spring Risotto
Fava beans must be shelled twice. First they're removed from their pods, then blanched, cooled slightly, and pinched to remove the outer skins. Fresh beans taste the best, but canned fava beans will also work when fresh are out of season. Look for sun-dried tomato paste with the other tomato products in the supermarket.
6 cups boiling water, divided
1 cup dried morels
2 pounds unshelled fava beans
5 cups fat-free, less-sodium chicken broth
1 tablespoon olive oil
2 cups thinly sliced leek (about 3 large)
2 garlic cloves, minced
2 cups Arborio rice
2 tablespoons sun-dried tomato paste
1 cup dry white wine
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/3 cup sliced green onions
3/4 cup (3 ounces) finely grated fresh Romano cheese
Combine 3 cups of boiling water and morels in a bowl; cover and let stand for 30 minutes. Drain mushrooms; rinse with cold water. Drain and chop.
Remove beans from pods; discard pods. Place beans in a medium saucepan with remaining 3 cups boiling water; cook beans 1 minute. Rinse with cold water. Drain; remove outer skins from beans. Discard skins.
Bring broth to a simmer in a medium saucepan (do not boil). Keep broth warm over low heat.
Heat olive oil in a large saucepan over medium-high heat. Add leek and garlic; sauté 2 minutes or until leek is tender. Add rice and tomato paste; cook 2 minutes, stirring constantly. Stir in wine, salt, and pepper; cook 1 1/2 minutes or until liquid is absorbed. Stir in 1 cup broth; cook about 2 1/2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in morels and beans; cook for 30 seconds or until thoroughly heated. Stir in green onions. Sprinkle each serving with cheese.
Yield: 8 servings (serving size: 1 cup risotto and 1 1/2 tablespoons cheese)
NUTRITION PER SERVING
CALORIES 238(22% from fat); FAT 5.9g (sat 2.2g,mono 2.9g,poly 0.4g); PROTEIN 9.9g; CHOLESTEROL 11mg; CALCIUM 135mg; SODIUM 648mg; FIBER 1.6g; IRON 2.6mg; CARBOHYDRATE 29.7g
Posted by Lisa at 06:45 PM | Comments (0) | TrackBack
March 09, 2007
Enova Oil
A mixture of soybean and canola oil which has been chemically modified to include more diacylglycerides.
Traditional cooking oils consist mostly of fat molecules called triacylglycerols, or TAGs, with a small amount of diacylglycerols, or DAGs. TAGs carry three fatty acids on a backbone molecule; DAGs carry two fatty acids in the first and second positions on the backbone (1,2 DAGs) or in the first and third positions (1,3 DAGs). Your body breaks down Enova™ oil and traditional TAG oils exactly the same way and absorbs the resulting fatty acids into the intestine.
Your body breaks down the fat in foods into components the intestine can absorb. These components are called fatty acids. Then the intestine rebuilds the fatty acids into fat molecules and combines them into packets that are sent to the bloodstream, to be stored in body tissues.
Enova™ oil consists of at least 80% DAGs. Approximately seventy percent of these DAGs are the (1,3) form of diacylglycerol. Due to the shape of the (1,3) DAG molecules, enzymes in the intestine can't recombine most of the pieces of this fat into fat molecules, so less fat is passed into the bloodstream to be stored in the body. Less of the DAG in Enova™ Oil is stored in the body as fat.
Easy Greek Salad
Ingredients
6 romaine lettuce leaves, torn into 11/2-inch pieces
1 medium cucumber, peeled and sliced
1 medium tomato, chopped
1/2 cup sliced red onion
1/3 cup crumbled feta cheese
2 tablespoons Enova™ brand oil
2 tablespoons lemon juice
1 teaspoon dried oregano
1/2 teaspoon salt
Procedure:
Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl.
Whisk together Enova™ brand oil, lemon juice, oregano and salt in small bowl. Pour over lettuce mixture; toss until coated. Serve immediately.
Yield: 6 Servings
Serving Size: 1/6 of total recipe per serving
Nutrition Information per serving:
Calories 81, Total Fat 7g, Saturated Fat 1g, Cholesterol 7mg, Total Carbohydrate 5g
Dietary Fiber <1g, Sugars 2g, Sodium 290mg, Protein 2g
Rice Pilaf with Mushrooms
Ingredients
• 1 tablespoon Enova™ Brand Oil
• ½ teaspoon salt
• 3 cups (about 8oz.) mushrooms, sliced
• 1 cup red bell pepper, chopped
• ¾ cup green onions, sliced
• 2 garlic cloves, minced
• 3 cans (10 ½ oz. each) reduced-sodium chicken broth
• 1 package (12 oz.) wild rice blend
• 1/3 cup chopped pecans, toasted
Procedure:
Heat Enova™ Brand Oil in a large nonstick skillet over medium-high heat. Add mushrooms, bell pepper, onions, and garlic; sauté 5 minutes or until vegetables are tender. Set aside; keep warm.
Combine salt and broth in a large saucepan; bring to a boil. Add rice; cover, reduce heat, and simmer 25 minutes or until liquid is absorbed. Stir in mushroom mixture; cook 1 minute or until thoroughly heated. Stir in pecans.
Yields: 14 servings
Nutrition Information per serving:
Calories 140; Calories From Fat 36; Fat 4 g (Saturated Fat 1 g; Monounsaturated Fat 2 g; Polyunsaturated Fat 1 g); Cholesterol 5 mg; Sodium 260 mg; Carbohydrates 22 g; Fiber 3 g; Protein 4 g;
Salmon, Asparagus & Orzo Salad
Ingredients
1 (8-ounce) salmon fillet
1 cup uncooked orzo
8 ounces asparagus spears, cut into 2-inch lengths (about 11/2 cups), cooked
1/2 cup dried cranberries
1/4 cup sliced green onions
2 tablespoons Enova™ brand oil
1 tablespoon white wine vinegar
11/2 teaspoons dijon mustard
1/2 teaspoon salt
1/8 teaspoon black pepper
Procedure:
Prepare grill for direct grilling. Grill salmon over medium coals about 10 minutes per inch of thickness or until opaque. Remove from grill; cool. Flake salmon into bite-size pieces.
Meanwhile, cook orzo according to package directions, omitting salt; drain and cool.
Combine salmon, orzo, asparagus, cranberries and green onions in large bowl. Whisk together Enova™ brand oil, vinegar, mustard, salt and pepper until well blended. Pour over salmon mixture; toss until coated. Chill 30 minutes to 1 hour.
Yield: 4 Servings
Serving Size: 1/4 of total recipe
Nutrition Information per serving:
Calories 387, Total Fat 14g, Saturated Fat 2g, Cholesterol 33mg, Total Carbohydrate 47g
Dietary Fiber 3g, Sugars 12g, Sodium 373mg, Protein 18g
Posted by Lisa at 07:39 AM | Comments (0) | TrackBack
February 23, 2007
Oscar Party
Not everyone gets to go to the Oscars, so for an evening filled with stars, we have a menu that says "yes" to the egotistical, the elegant, the refined. In the leading role, we have brilliant coral salmon fillets with a fennel and pepper relish. The supporting cast features emerald asparagus accompanied by a goat cheese-bacon sauce and a pistachio-studded couscous salad.
Cold Poached Salmon with Fennel-Pepper Relish
You can do all of the chopping and cooking for this dish the day before the party. Keep refrigerated until you're ready to serve, top the salmon with the relish juice before you put in on the buffet.
Relish:
3/4 cup finely chopped red bell pepper
3/4 cup finely chopped fennel bulb
1/4 cup finely chopped onion
1 tablespoon finely chopped fresh or 1 teaspoon dried tarragon
1 tablespoon sugar
3 tablespoons white wine vinegar
2 teaspoons capers
1/4 teaspoon salt
Salmon:
1 cup chopped onion
1/2 cup chopped carrot
1/3 cup chopped celery
2 (8-ounce) bottles clam juice
1 (12-ounce) bottle dark ale (such as Liberty)
1 bay leaf
8 (6-ounce) salmon fillets (about 1 inch thick), skinned
To prepare the relish, combine the first 8 ingredients, stirring well. Cover and chill.
To prepare salmon, combine 1 cup onion and next 5 ingredients (onion through bay leaf) in a Dutch oven; bring to a simmer. Cover and cook 20 minutes. Strain liquid through a sieve into a bowl; discard solids.
Return liquid to pan; bring to a simmer. Add salmon; cover and cook 5 minutes. Remove from heat; let stand 5 minutes. Remove salmon from pan; chill. Discard cooking liquid. Serve relish over salmon.
Yield: 8 servings (serving size: 1 fillet and 3 tablespoons relish)
NUTRITION PER SERVING
CALORIES 338(35% from fat); FAT 13.2g (sat 3.1g,mono 5.7g,poly 3.2g); PROTEIN 37.3g; CHOLESTEROL 88mg; CALCIUM 45mg; SODIUM 315mg; FIBER 1.3g; IRON 1mg; CARBOHYDRATE 12.7g
Asparagus with Black Pepper, Bacon, and Goat Cheese Sauce
Cook asparagus in salted water to maintain bright green color. You can vary the dressing by adding your favorite crumbled cheese, such as feta or blue cheese.
1 teaspoon salt
2 pounds asparagus spears, trimmed
3/4 cup (3 ounces) goat cheese, softened
1/4 cup fat-free mayonnaise
1 teaspoon lemon juice
1/4 teaspoon freshly ground black pepper
2 bacon slices, cooked and crumbled (drained)
1/4 cup fat-free milk
Bring 1 gallon water and salt to a boil in a Dutch oven; add asparagus. Cook 2 minutes or until crisp tender. Drain and rinse with cold water. Pat dry with paper towels; chill.
Combine goat cheese, mayonnaise, juice, pepper, and bacon in a medium bowl, stirring with a whisk. Add milk, 1 tablespoon at a time, stirring until smooth.
Arrange asparagus on a platter; drizzle with sauce.
Yield: 8 servings (serving size: about 1/4 pound asparagus and 1 1/2 tablespoons sauce)
NUTRITION PER SERVING
CALORIES 69(39% from fat); FAT 3g (sat 1.9g,mono 0.5g,poly 0.2g); PROTEIN 5.4g; CHOLESTEROL 7mg; CALCIUM 48mg; SODIUM 161mg; FIBER 2.4g; IRON 1.2mg; CARBOHYDRATE 7.3g
Citrus Couscous Salad
You can serve this salad chilled or at room temperature. It pairs nicely with fish, chicken, or shrimp.
2 cups fresh orange juice, divided
1/2 cup water
1 teaspoon salt
1 (10-ounce) package couscous (about 1 2/3 cups)
1/2 cup dried apricots, sliced
1/2 cup dried currants
2 tablespoons red wine vinegar
1 cup chopped seeded cucumber
3/4 cup chopped green onions
1/2 cup coarsely chopped pistachios
1/4 cup chopped fresh mint
1/4 cup fresh lemon juice
2 tablespoons extra virgin olive oil
Bring 1 1/2 cups orange juice, water, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place couscous in a large bowl.
Combine 1/2 cup orange juice, apricots, currants, and vinegar in a small saucepan; bring to a boil. Remove from heat; let stand 15 minutes. Drain and discard cooking liquid.
Add apricot mixture, cucumber, and remaining ingredients to couscous, tossing to combine.
Yield: 8 servings (serving size: 1 cup)
NUTRITION PER SERVING
CALORIES 295(23% from fat); FAT 7.4g (sat 1g,mono 4.4g,poly 1.5g); PROTEIN 7.7g; CHOLESTEROL 0.0mg; CALCIUM 43mg; SODIUM 302mg; FIBER 5g; IRON 2mg; CARBOHYDRATE 51.4g
Courtesy of Cooking Light
Posted by Lisa at 04:47 PM | Comments (0) | TrackBack
February 05, 2007
Super Bowl Sweets
These were a big hit at the Super Bowl party. They take a little extra time to make since the peanut butter is actually a filling - but worth every minute! I highly recommend!
Peanut Butter Munchies
Makes 32 cookies
Prep: 40 minutes
Bake: 8 minutes per batch
Ingredients
1-1/2 cups all-purpose flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/2 cup butter, softened
1/2 cup granulated sugar
1/2 cup packed brown sugar
1/4 cup peanut butter
1 egg
1 tablespoon milk
1 teaspoon vanilla
3/4 cup sifted powdered sugar
1/2 cup peanut butter
2 tablespoons granulated sugar
Directions
1. Preheat oven to 350 degree F. In a medium mixing bowl stir together flour, cocoa powder, and baking soda; set aside.
2. In a large mixing bowl beat together butter, the 1/2 cup granulated sugar, brown sugar, and the 1/4 cup peanut butter with an electric mixer until combined. Add egg, milk, and vanilla; beat well. Beat in as much of the dry ingredients as you can with mixer. Stir in remaining dry ingredients by hand with a wooden spoon. Form chocolate dough into 32 balls about 1-1/4 inches in diameter. Set aside.
3. For peanut butter filling, in a medium mixing bowl combine powdered sugar and the remaining 1/2 cup peanut butter until smooth. Shape mixture into 32 (3/4-inch) balls.
4. On a work surface, slightly flatten a chocolate dough ball and top with a peanut butter ball. Shape the chocolate dough over the peanut butter filling, completely covering the filling. Roll dough into a ball. Repeat with the remaining chocolate dough and peanut butter filling balls.
5. Place balls 2 inches apart on an ungreased cookie sheet. Lightly flatten with the bottom of a glass dipped in the 2 tablespoons granulated sugar.
6. Bake cookies in preheated oven for 8 minutes or until they're just set and surface is slightly cracked. Let cookies stand for 1 minute. Transfer cookies to wire racks; cool. Makes 32 cookies.
To Store: Place in layers separated by waxed paper in an airtight container; cover. Store at room temperature for up to 3 days or freeze for up to 3 months.
Posted by Lisa at 07:52 AM | Comments (0) | TrackBack
December 03, 2006
Slow Food is Good Food
There's something about slow-simmered food that makes it taste soo good. Combine everything in a pot and 6 hours later - whala - a juicy, flavorful hot meal's ready to enjoy. I made brown rice instead of the egg noodles, added artichoke hearts and tossed together a green salad to round out the meal.
Pork Roast with Three-Mushroom Ragout
1 (3 1/2-ounce) package shiitake mushrooms
1/4 cup all-purpose flour
1 cup canned crushed tomatoes, divided
2 tablespoons chopped fresh or 2 teaspoons dried thyme
2 (8-ounce) packages button mushrooms, cut in half
1 (8-ounce) package cremini mushrooms, cut in half
1 large onion, cut into 8 wedges
1/2 ounce sun-dried tomatoes, packed without oil, quartered (about 6)
1 3/4 pounds boned pork loin roast
1/2 teaspoon salt
1/4 teaspoon black pepper
5 cups cooked medium egg noodles (about 4 cups uncooked pasta)
Discard shiitake mushroom stems; cut caps into quarters.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/2 cup crushed tomatoes, and thyme in an electric slow cooker; stir well with a whisk. Add all mushrooms, onion, and sun-dried tomatoes.
Trim fat from pork. Sprinkle pork with salt and pepper; place on top of mushroom mixture. Pour 1/2 cup crushed tomatoes over pork. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove pork from slow cooker; cut into slices. Serve over noodles.
Yield: 5 servings (serving size: 3 ounces pork, 1 cup sauce, and 1 cup noodles)
CALORIES 460(22% from fat); FAT 11.2g (sat 3.4g,mono 4.4g,poly 1.8g); PROTEIN 34g; CHOLESTEROL 117mg; CALCIUM 62mg; SODIUM 444mg; FIBER 6g; IRON 5.6mg; CARBOHYDRATE 56g
Posted by Lisa at 07:04 PM | Comments (0) | TrackBack
November 25, 2006
Try Something New: Turkey!
Turn your turkey leftovers into a little more than the same-old turkey sandwich. Try something from the south with this Cajun classic Jambalaya.
Want someting light? Go Asian with this turkey salad.
Or maybe give your turkey a Mexican twist with these soft tacos.
Turkey Jambalaya
From Cooking Light
Andouille sausage adds a kick to this colorful post-Thanksgiving twist on the Cajun classic from Louisiana. Rice and shredded turkey absorb a flavorful mixture of tomatoes and spices until they're bursting with flavor.
1 tablespoon olive oil
1 1/2 cups chopped onion
1 teaspoon bottled minced garlic
1 cup chopped green bell pepper
1 cup chopped red bell pepper
2 1/2 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/2 teaspoon black pepper
1 cup uncooked long-grain rice
2 cups fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
2 cups shredded cooked turkey
6 ounces andouille sausage, chopped
2 tablespoons sliced green onions
Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 6 minutes or until lightly browned. Stir in bell peppers and next 5 ingredients (bell peppers through black pepper); sauté 1 minute. Add rice; sauté 1 minute. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add turkey and sausage; cover and cook 5 minutes. Sprinkle with green onions.
Yield: 8 servings (serving size: 1 cup)
CALORIES 249 (27% from fat); FAT 7.6g (sat 2.4g,mono 3.4g,poly 1.3g); PROTEIN 17.3g; CHOLESTEROL 42mg; CALCIUM 37mg; SODIUM 523mg; FIBER 2.7g; IRON 2.7mg; CARBOHYDRATE 27.4g
Asian Turkey Salad
From Cooking Light
This fresh, bright salad takes Thanksgiving leftovers on a trip East. And after the big day, you'll welcome its lightness.
Dressing:
1/4 cup rice vinegar
1/4 cup vegetable broth
1 tablespoon low-sodium soy sauce
2 teaspoons bottled ground fresh ginger (such as Spice World)
2 teaspoons lime juice
1 teaspoon bottled minced garlic
1 teaspoon peanut oil
1 teaspoon sesame oil
1/2 teaspoon salt
1/2 teaspoon sugar
1 serrano chile
Salad:
4 cups thinly sliced napa (Chinese) cabbage
3 cups shredded cooked turkey
1 cup red bell pepper strips (about 1 small pepper)
1/2 cup thinly sliced red onion
1/2 cup chopped fresh cilantro
1/4 cup sliced green onions
1 tablespoon dry-roasted peanuts, chopped
To prepare the salad dressing, place the first 11 ingredients in a blender, and process until smooth.
To prepare the salad, combine the cabbage and remaining ingredients in a large bowl, and pour the dressing over the salad, tossing to coat.
Yield: 4 servings (serving size: 1 3/4 cups)
CALORIES 250 (30% from fat); FAT 8.3g (sat 2.2g,mono 2.3g,poly 2.6g); PROTEIN 33.2g; CHOLESTEROL 80mg; CALCIUM 80mg; SODIUM 592mg; FIBER 3.4g; IRON 2.8mg; CARBOHYDRATE 10.3g
Spicy Turkey Soft Tacos
From Cooking Light
Mole:
1 (7-ounce) can chipotle chiles in adobo sauce
1/2 medium onion, peeled and quartered
2 garlic cloves, peeled
1/3 cup fat-free, less-sodium chicken broth
1/3 cup orange juice
2 tablespoons cider vinegar
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper
Remaining ingredients:
1 teaspoon vegetable oil
2 cups shredded cooked turkey
8 (6-inch) corn tortillas
1/2 cup diced peeled avocado
1/2 cup bottled salsa
4 lime wedges
Preheat oven to 400°.
To prepare the mole, drain chipotles in a colander over a bowl, reserving 1/2 teaspoon adobo sauce. Remove 1 chile; chop to measure 1 1/2 teaspoons. Reserve remaining adobo sauce and chiles for another use.
Place the onion and garlic in a small, shallow baking dish; bake at 400° for 15 minutes.
While onion and garlic roast, combine reserved adobo sauce, chile, broth, and next 8 ingredients (broth through black pepper) in a blender; add onion and garlic. Process until smooth.