|
A
to Z
Recipes
March 6,
2011
Always
something to make you think,
laugh and cook.
|
If
you had to go to the web site to
read this then you have not subscribed to this publication at our new
list host, EZezine. You may sign
up here or visit the permanent link at the bottom of this
publication.
Good morning and welcome to your Sunday edition of A to Z Recipes Newsletter. I'm happy
to be with you this morning. I hope you have a few minutes to spare as
today's issue reads like a cookbook for those of us who need to make
some changes in the way we cook (and eat). I've made all the changes to
my clothing I care to! I've got entire wardrobes in 3 sizes in my
closet. Unfortunately, I'll never wear 2 of them if I don't do
something soon, lol. Of course, we all would like to live longer and
healthier and the information in today's issue can only help.
Our a2z family will be visiting the Charleston, South
Carolina area this year. The reservation is for the week of
November 5-11, 2011. I have updated the trip page on our web site
which tells you all about it. Here is the link: http://www.a2zrecipes.net/IOP.html.
We will be renting a lovely beach house on Isle of Palms.
The time is NOW for you to
notify me if you will be staying at the house with us. Space at the
house is extremely limited. (I believe we have room for two more
persons.) Use the link on the web page to confirm your interest in
sharing expenses of the luxury rental beach house (save at least one
half over a hotel). Of course, there are many great places in the area
in case you miss out on staying in the house. It has been decided that
we will make a day-trip to Savannah, GA
to shop and then lunch at The Lady &
Sons Restaurant (owned by Paula Deen).
Hey, y'all!
The current Monthly Theme topic is "Easter and
Springtime Celebration Recipes". Please visit the Monthly Theme - Recipe Submissions
section to read all about it. You'll find the link there to use for
sharing recipes here at A to Z
Recipes Newsletter.
Although we didn't have as many people participate in this month's theme
topic as normally do, we sure have great recipes. Some folks truly
found their niche in this theme so I relaxed the 10-recipe suggested
limit. I am most grateful for the help in making this a superb
assortment of Heart
Healthy recipes. We still need help with regular
issues so don't forget about us, folks. Here is a handy link right here
if you're hankering to be a part of the sharing fun: A to Z Recipes Inbox.
We'll see you here again on Wednesday, God willing.
|
|
|
Help
find a cure. Become a Partner in Hope. Join my
family in supporting St Jude's Children's Hospital.
The $19 (price of a pizza dinner) a month may help find the cure. It is
tax-deductible and makes you feel so good about yourself!
Please
tell ten friends to tell ten today!
The Breast Cancer site is having trouble getting
enough people to click on their site daily to meet their quota of
donating at least one free mammogram a day to an underprivileged woman.
It takes less than a minute to go to their site and click on "donating
a mammogram" for free (pink window in the middle).
This doesn't cost you a thing. Their corporate sponsors/advertisers use
the number of daily visits to donate mammograms in exchange for
advertising. Here's the web site! Pass it along to people you know.
|
|
|
Cauliflower
is nothing but cabbage with a college education.
~ Mark Twain
Click
if you have a submission for the Food For Thought section of
A to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
|
|
|
7 Steps to Boost Heart Health This Year
By Jo Cavallo
~Shared by Treva, NC
Make this year the best for your heart with these seven tips to help
keep your heart in tip-top shape.
The beginning of a new year is the perfect time to renew your
commitment to heart-healthy eating, or resolve to begin a plan. Either
way, these seven tips will help keep your heart in tip-top shape in the
coming year.
1. Limit Unhealthy
Fats and
Cholesterol
The American Heart Association (AHA) recommends limiting saturated and
trans fat, such as butter, margarine and coconut oils, to less than
seven percent and less than one percent of your total daily calories,
respectively. Instead, choose olive and canola oils. Healthy adults
should strive for less than 300 milligrams a day of cholesterol and
less than 200 milligrams a day if you have high LDL ("bad") levels of
cholesterol.
2. Choose Low-Fat
Protein Foods
Lean meat, poultry and fish; low-fat dairy products; and egg whites or
egg substitutes are some of your best sources of protein.
3. Eat Plenty of
Vegetables and Fruits
Eating a variety of vegetables and fruits provide you with lots of
vitamins and minerals, are rich in fiber and low in calories. They also
contain substances found in plants that may help prevent cardiovascular
disease.
4. Select Whole
Grains
Whole grains provide you with fiber and other nutrients necessary to
help regulate blood pressure and heart health. Try whole-grain pasta
and high-fiber cereal with five or more grams of fiber per serving. An
easy way to get more whole grains into your diet is to sprinkle
flaxseed over your favorite foods, such as yogurt or hot cereal.
5. Lose the Salt
Shaker
Eating too much salt contributes to high blood pressure. According to
the AHA, healthy adults should eat less than 2,300 milligrams of sodium
a day, about one teaspoon. To reduce your salt intake, avoid
high-sodium foods like soy sauce, tomato juice and canned soups and
prepared foods.
6. Control Portion
Size
In addition to taking in more calories than you need, overloading your
plate with food can also add more fat and cholesterol than is healthy.
Judging serving size is a learned skill, using measuring cups and
spoons or a scale can help. Aim for a two to three ounce serving size
of meat, fish or chicken-about the size and thickness of a deck of
cards.
7. Have an
Occasional Treat
Eating an occasional candy bar or your favorite ice cream won't derail
your heart-healthy diet, just don't overindulge. The most important
thing to keep in mind is that you eat healthy foods most of the time.
Click
if you have a submission for the Ramblings section of A to
Z Newsletters. Make sure to include your
name and location
for posting. Thanks!
|
|
|
Dinner: Heart Healthy and Elegant!
© Dorine Houston 2011
~Shared by Dorine
H., Newark, DE
Heart health is not just in the foods we eat, but how we eat them. Too
many Americans, even when they are serving a company dinner, gobble,
gulp and go. Eating slowly with smaller portion sizes of more different
foods is also heart healthier than having a giant hunk of meat and an
enormous baked potato or mountain of fries. Cardiac researchers have
also been pointing out for a long time the heart health benefits of a
strong social life with solid interpersonal connections, and regular
relaxation. Serving dinner in the European style, in multiple courses
of smaller portions rather than a single course of few foods in monster
portions is good for the heart, as is taking serious time to sit
together over a slowly eaten meal--even two or more hours at the
table--while engaging in pleasant conversation (please, no
unpleasantness, including religion and politics!) builds relationships
that protect from heart disease.
After dessert, consider adding to the air of relaxation by retiring to
the living room with the coffee, brandy, chocolates, almonds and
raisins.
Dinner can be elegant enough for the finest of dinner parties and still
be heart healthy in its ingredients. Fish can look as good as a
standing rib roast, and animal fat and carbs can be kept to a healthy
minimum. Keep in mind that beautiful presentation feeds the eyes and
soul while the actual food feeds the body. Flowers feed the soul, which
is good for the heart; cut or buy a fresh bouquet to adorn the table.
Here is my proposed menu:
First course:
(Served in the living room by way of cocktail hour to ease the time
while waiting for all the guests to arrive; allow even the last to
arrive at least 15 minutes of cocktail hour.)
Mushrooms Stuffed with Walnuts and Garlic
Whole Wheat Bread Sticks
Modified Sangria
Second Course:
Warm Quinoa Salad
White Wine Spritzers Garnished with Fresh Strawberries
Main Course:
Broiled Bluefish with Sesame and Dill
Green Beans, Fennel and Roast Pepper
Wasa™ Whole Grain Rye Crackers
Beaujolais
Mineral Water Garnished with Lemon Slices
Cheese Course:
Gouda and Manchego Cheeses with Thin Granny Smith Apple Wedges
Dessert:
Marinated Orange Slices with Pomegranate
Espresso
Small Portions Dark Chocolate
Almonds
Raisins
Brandy
Use small wineglasses, not the oversize balloons that have become
fashionable but which encourage over-indulging. If you consider the
French tradition of a different wine with every course, and the fact
that drunkenness is much rarer in France than the US, one of the main
reasons is that French wine glasses allow for a serving of only two to
three ounces to look full enough in the glass. Have both still and
sparkling mineral water available during all the courses for quenching
thirst. The wine is for sipping only. Remember that moderate servings
of red wine are good for the heart.
During the cheese course, serve the cheese very thinly sliced or even
shaved in curls. In a recent program on heart health, Dr. Oz.
recommended eating small portions of Gouda, Edam of other semi-hard
cheeses every day, as they contain an enzyme that is god for the heart.
Manchego is another suitable semi-hard cheese.
I do not normally specify menu items by brand name, but have made an
exception for the Wasa whole grain rye crackers because they are
exceptionally rich in fiber and heart-healthy nutrients. Nothing
produced by Nabisco and other American factories even comes close. In
addition, the taste of these rye crackers pairs exceptionally well with
bluefish.
Bluefish is highly heart healthy. First, it is rarely farmed, so unlike
the more popular salmon, it is still rich in the nutrients that only
wild caught fish have. Second, it is a dark-fleshed fish like Salmon,
tuna and mackerel, so rich in Omeg-3 fatty acids, vitamin D and other
nutrients essential to heart health. The taste is rich and delicious, a
bit akin to the taste of fresh tuna.
Walnuts have been described as a heart powerhouse; almonds are pretty
good, too. Sodium is a heart enemy, so do not buy salted nuts for this
menu.
Small portions of dark chocolate are good for the heart. Do not
over-indulge, of course. Choose a quality brand, whether from a private
chocolate maker in your town, or from brands such as Lindt or
Ghirardelli. Cheaper brands contain additives that are not good for the
heart.
The multiple colors of vegetables and fruits assure wonderful flavors,
a visual feast, and plenty of the most heart-healthy nutrients.
The Recipes
All recipes serve 6.
Mushrooms Stuffed
with Walnuts and
Garlic
© Dorine Houston, 1988, 2011
18 brown or white mushrooms of good size, cleaned, trimmed, stems
finely chopped
5 walnuts, cracked, the meat chopped
2 cloves garlic, crushed
18 good sprigs flat-leaf parsley, leaves finely chopped
1/4 tsp./1ml sea salt or kosher salt
Several grindings black or mixed peppercorns
Extra virgin olive oil
Preheat the broiler.
Brush a baking tray with some olive oil and place the cleaned out
mushroom caps, stem side up, on it.
Combine the stems, walnuts, garlic, parsley, salt and pepper; use a
spoon to fill each mushroom cap generously. Drizzle with olive oil.
Make to this point a day in advance if you like. Cover tightly with
plastic wrap and refrigerate.
Place under the preheated broiler for about 5 minutes, until the
mushrooms look tender. Remove from oven and let rest 2 minutes, then
arrange on a serving plate, garnished with fresh parsley and fennel
fronds.
Serve immediately.
Modified Sangria
© Dorine Houston, 1982, 2011
This variation on a classic Spanish sangria is lighter than the
traditional sangria.
1 bottle (750ml) dry red wine, preferably from Spain, such as Tres
Ojos, La Roca or Condado de Oriza
1 stick cinnamon
1 orange, well scrubbed, unpeeled, cut into thin slices
1 litre unsweetened lemon-lime seltzer water, well chilled
The night before the dinner, open the wine and drop in the cinnamon
stick. Reclose and refrigerate.
The morning of the dinner, pour the wine into a large pitcher or bowl,
discard the cinnamon stick or dry out and save to reuse and add the
orange slices. Refrigerate all day.
Just before serving, put some ice if desired into a sangria pitcher and
fill a little more than half full of wine. Finish by filling the rest
of the pitcher with seltzer.
Serve immediately.
Warm Quinoa Salad
© Dorine Houston, 2007, 2011
2 cups water
1 bay leaf
1/2 lemon thickly sliced
2 sprigs fresh tarragon
5 sprigs flat-leaf parsley
6 whole black peppercorns
18 fresh littleneck clams, soaked so they disgorge their sand
1/2 lb./450g bay scallops
12 oz./400g quinoa
3 ribs celery, thinly sliced
12 oz./400g fresh green peas in the pod (after shelling actual peas
will total half the weight)
2-3 fresh tomatillos, diced 1/3"/25mm
Small handful fresh cilantro (coriander) leaves, chopped
4 T./45ml extra virgin olive oil
Juice of 1 sour orange (or 1/2 sweet orange plus 1/2 lemon)
1 T./15ml amontillado sherry
1/2 tsp./3ml sea or kosher salt
1 lb./450g mixed spring or summer greens (do not include iceberg
lettuce or romaine; all greens should be soft)
Bring water to the boil with bay leaf, lemon, tarragon, parsley and
peppercorns. Add clams and cook until the clams open (discard any that
do not open of themselves, so have a few extra just in case). With a
slotted spoon, remove clams to a bowl. Add scallops and cook barely a
minute, until cooked through but not overcooked to the point of
becoming rubbery. Remove to a bowl with a slotted spoon.
Line a fine sieve with t least 3 layers of cheesecloth and strain the
seafood broth into a measuring cup. Add water as needed, according to
quinoa package instructions. If you have too much broth, boil to reduce
to the correct amount. (Do not add water.) Add quinoa and peas, cook
according to quinoa package instructions. When only 2 minutes cooking
time are left, add celery; and stir well.
While the quinoa is cooking, whisk together olive oil, citrus juice and
sherry; whisk in pepper.
Toss the salad green with 1/3 of the dressing mixture. Toss in a very
large bowl for adequate space without spilling, and toss at least 42
times; this is the secret to getting all the salad thoroughly coated
with a minimum of dressing. Arrange on a large round platter or on
individual salad plates.
Remove quinoa mixture from heat. Put the scallops and any juices
remaining on the bowl. Add tomatillos and cilantro (coriander leaves).
Pour in any juices from the bowl of clams as well and add remaining
dressing; toss well. Taste and use salt only if needed; for many, the
seafood adds enough salt of its own and no additional salt is required
or heart healthy.
Heap quinoa on top of the greens, leaving a green border. Garnish with
the clams, still in their shells.
Broiled Bluefish
with Sesame and Dill
© Dorine Houston, 1991, 2011
1 large fillet bluefish, about 2 lbs./900g
Extra virgin olive oil
Sesame seeds
Bunch fresh dill
12 radish roses
12 scallions, trimmed
4 lemons, halved horizontally
make radish roses the previous day so they soak and open nicely in cold
water in the refrigerator.
Choose a baking tray with low sides large enough to hold the fish flat.
Brush the tray with olive oil and place the fish skin side down.
If you are concerned about moving the fish to the platter after cooking
without breaking it, lay down a layer of cheesecloth with which to lift
and move it.
Brush the flesh with a good amount of olive oil then sprinkle
generously with sesame seeds. Broil until done, 8-15 minutes depending
on thickness of fillet. It is done when the flesh flakes easily when
probed with a fork.
Wash and dry the dill fronds; remove long, tough stems. Make a ed of
them on a horizontal half of the platter for the fish. Arrange the
lemon halves near the edge of the platter.
Gently place the fish in the center of the platter, so half of it sits
on the dill. Gently toll up horizontally to remove the cheesecloth. Lay
the bluefish back down and make sure the dill and lemons lie nicely to
one side. Arrange the trimmed scallions and radish roses on the other
side of the platter.
Green Beans, Fennel
and Roast Pepper
© Dorine Houston, 2004, 2011
1 T./15ml extra virgin olive oil
1 T./15ml unsalted butter
1 lb./450g fresh green beans, topped and tailed only
2 bulbs fennel, scrubbed, trimmed and cut vertically into thin strips
2 sweet red bell peppers (capsicums), roasted, peeled and cut into
narrow strips
1/4 tsp./1ml sea or kosher salt
Several grindings black or mixed peppercorns
1 starfruit (carambola), thinly sliced
Heat oil and butter in a large skillet until the butter has melted. Add
green beans and fennel. Sauté, tossing and stirring regularly, about 4
minutes r until the vegetables are crisp-tender.
Remove from heat. Toss in roast red pepper (capsicum) strips along with
salt and pepper. Place in a serving bowl and garnish around the edges
with starfruit slices. Serve hot with the bluefish.
Marinated Orange
Slices with
Pomegranate
© Dorine Houston 1976, 2011
1 cup Tio Pepe cream sherry, Riesling OR Kindzmarauli wine
1 stick cinnamon (can use the one from the sangria)
2 whole cloves (do not substitute ground!)
Zest of 2 oranges, cit into strips
4 large seedless oranges
Seeds from 1 large, ripe pomegranate
Several fresh mint sprigs
Bring sherry or wine to a boil with the cinnamon, cloves and orange
zest. Simmer until reduced by about 1/3. Remove from heat. Let rest an
hour and then strain.
Peel and slice oranges. Toss with wine syrup gently, without breaking
orange rounds, until well coated. Arrange on a dessert platter or
6 individual dessert plates. Cover with plastic wrap and refrigerate an
hour or overnight. Just before serving, sprinkle with pomegranate seeds
and garnish with mint sprigs.
Check
Out the Best of As Seen On TV Products at Walter Drake.
Click
if you have a submission for the Did You Know? section of A
to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
|
|
|
Monthly
Theme, Recipe Submissions |
|
Our
Monthly
Theme topic is: "Easter
and Springtime Celebration Recipes"
Easter Sunday falls on April 24,
2011. We're looking for recipes to
prepare a festive meal for Easter and other Springtime meals. We would
love recipes using fresh ingredients, garden favorites, as well as
fresh fruits and herbs. We will be posting this special issue in plenty
of time for Easter and all of your Spring celebrations with family and
friends! Be sure to use the Monthly
Theme
links for
your
submissions so I'll know where you'd like
them posted, ok? It has been suggested that we limit the number
of recipes posted to 10 per reader. Any extras will be saved to use in
regular issues (which we sorely need!).
Note: There
are still some
readers who routinely send in an email that says "do this... do that"
and call it a recipe submission. I have graciously put it all in
recipe format and made you a hero. PLEASE provide a recipe,
i.e.: Title, Ingredients, Procedure, along with your name and location.
You'll be an even bigger hero in my eyes! Please share your
ten (10) most favorite recipes in this month's theme topic of
"Easter and Springtime Celebration Recipes". If you send
more, they will be used for future issues, which is excellent! We will
collect them the remainder of this month and post them
on the
first Sunday of March. Please understand that we do not
wish to infringe on copyrighted material; if your source states it is
copyrighted then do not send it. Make
sure to view the rules section to
ensure your submissions are acceptable.
The
rules for posting items in
A to Z Recipes newsletters are:
As
a service to your
fellow readers, please send only items that are in
a form that others could easily copy and save for their own use. Items
that would require a lot of editing or cleaning up (ALL caps or NO
caps) or recipes that use non-standard measurements should not
be submitted. Recipes MUST include a title, list of
ingredients (no columns or frames), and directions for preparation.
Items for posting without a name and location of sender
may NOT be posted or posted without any credit given. Many web sites
prohibit distribution of their materials without a web link. If
you wish to submit an item from another web site, be sure that web site
allows it. If so, you must include the web site address (the URL - in
other words - cut and paste the address shown in your web browser when
you viewed the item on that web site). It is unreasonable to expect a2z
to research and verify your sources. There will be NO recipes
posted that are copyrighted or from other recipe-zines. A to
Z Recipes protects the privacy of its readers and does NOT
publish email addresses. There will be no exceptions.
Please
use this email
link for submitting only regular recipes: A to Z Recipes Inbox.
Please
use this email
link for submitting only theme recipes: "Easter
and Springtime Celebration Recipes".
Please
use this email
link for submitting all other items for
posting: A to Z Recipes.
See
the A to Z
Recipes Theme Issues collection
here: A to
Z Recipes Theme Issues
The
theme issue
for "Easter and
Springtime Celebration Recipes" has a deadline of
March 31, 2011,
and will be posted on April 10, 2011.
Please
use this email
link to submit a recipe for theme
recipes: "Easter
and Springtime Celebration Recipes". As
usual, only
recipes are to be sent to: A to Z Recipes Inbox.
|
|
|
Placing a vote takes
only a moment and helps
promote A to Z Recipes.
Having
trouble using the
method above for placing your vote?
Vote
for
this Ezine at the Cumuli Ezine Finder.
A to Z Recipes operates solely
through reader support. Your donation helps to defray the expenses
involved with publishing this newsletter and the web site. There is no
monetary gain involved, only the opportunity for you to offset the
Publisher's expenses thereto. You may donate through PayPal, or other
methods listed.
To
make donations using other methods, go here.
|
|
|
Food Comments
"Artichokes ... are just plain annoying ... After all the trouble you
go to, you get about as much actual 'food' out of eating an artichoke
as you would from licking thirty or forty postage stamps. Have the
shrimp cocktail instead." -- Miss Piggy
"The most remarkable thing about my mother is that for 30 years she
served the family nothing but leftovers. The original meal has never
been found." --Sam Levinson
"This recipe is certainly silly. It says to separate two eggs, but it
doesn't say how far to separate them." -- Gracie Allen
"I've been on a constant diet for the last two decades. I've lost a
total of 789 pounds. By all accounts, I should be hanging from a charm
bracelet." -- Erma Bombeck
"I told my doctor I get very tired when I go on a diet, so he gave me
pep pills. Know what happened? I ate faster." -- Joe E. Lewis
"I will not eat oysters. I want my food dead -- not sick, not wounded
-- dead." -- Woody Allen
"Food is an important part of a balanced diet." -- Fran Lebowitz
"Health food makes me sick." -- Calvin Trillin
"Watermelon -- it's a good fruit. You eat, you drink, you wash your
face." -- Enrico Caruso
"Old people shouldn't eat health foods. They need all the preservatives
they can get." -- Robert Orben
bareMinerals
now on Beauty.com!
Click
if you have a submission for the Crazy Corner section of A
to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
|
|
|
Recipe
Reviews, Reader Comments |
|
If
you try a recipe from any posted, and have a recipe review, please send
me an email using this Recipe
Review link and make sure to include the following to qualify
for posting:
Recipe title
Name of submitter (who submitted the recipe?)
Your name and location for posting
(required!)
Date recipe was posted (date of newsletter)
Your comments (how was it? is it a "keeper"?)
I will post all qualifying recipe reviews here. You can also send
comments for all to read here. As long as what you have to say is
something others would want to read, this is the place to do it. Your
name and location is required!
|
|
|
Looking for a particular
recipe, ingredient or
submitter?
Search A to Z Recipes Site and Newsletters:
PEANUT NOODLES WITH
CHICKEN AND
VEGETABLES
~Shared by Edna D.,
Decatur, IL
1 pound(s) boneless, skinless chicken breasts
1/2 cup(s) smooth natural peanut butter
2 tablespoon(s) reduced-sodium soy sauce
2 teaspoon(s) minced garlic
1 1/2 teaspoon(s) chile-garlic sauce
1 teaspoon(s) minced fresh ginger
8 ounce(s) whole-wheat spaghetti
1 bag(s) fresh vegetable medley
1. Put a large pot of water on to boil for cooking pasta.
2. Meanwhile, place chicken in a skillet or saucepan and add enough
water to cover; bring to a boil. Cover, reduce heat to low and simmer
gently until cooked through and no longer pink in the middle, 10 to 12
minutes. Transfer the chicken to a cutting board. When cool enough to
handle, shred into bite-size strips.
3. Whisk peanut butter, soy sauce, garlic, chile-garlic sauce and
ginger in a large bowl.
4. Cook pasta in the boiling water until not quite tender, about 1
minute less than specified in the package directions. Add vegetables
and cook until the pasta and vegetables are just tender, 1 minute more.
Drain, reserving 1 cup of the cooking liquid. Rinse the pasta and
vegetables with cool water to refresh. Stir the reserved cooking liquid
into the peanut sauce; add the pasta, vegetables and chicken; toss well
to coat. Serve warm or chilled.
GREEK SALAD
~Shared by Luanne,
FL
Prep Time: 30 minutes
Yield: Makes 8 servings
Ingredients
2 English cucumbers, cut into 1/2-inch cubes
2 pounds tomatoes, cored and cut into 1/2-inch cubes
1 medium red onion, chopped, then rinsed and drained
1 1/3 cups coarsely chopped parsley
1 1/3 cups drained pitted kalamata olives, halved if large
1/2 cup extra-virgin olive oil
1/2 cup lemon juice
1 1/2 teaspoons dried oregano
1 pound feta cheese
Salt and fresh-ground pepper
Preparation
1. In a large bowl, combine cucumbers, tomatoes, onion, parsley, and
olives.
2. In a small bowl, mix olive oil, lemon juice, and oregano.
3. Break feta cheese into about 1/2-inch chunks and add to cucumber
mixture. Add dressing and mix gently, adding salt and pepper to taste.
***I only use half the cheese which cuts down on the sodium. If you
rinse the olives really well, that helps also.
Note: Nutritional analysis is per serving.
Kitchen Notes
Notes: You can prepare through step 2 up to 4 hours ahead; cover and
chill vegetables and dressing separately. Just before serving, pour
cucumber mixture into a colander to drain off any liquid, then return
to bowl and mix with feta cheese and dressing.
Nutritional Information
Calories:390 (76% from fat)
Protein:11g
Fat:33g (sat 11)
Carbohydrate:17g
Fiber:4.1g
Sodium:1057mg
Cholesterol:51mg
Source: Sunset, APRIL 2006
GUACAMOLE DIP WITH
CILANTRO
~Shared by Luanne,
FL
Almost everyone likes this. A spoonful is great on baked potatoes
1 large tomato, diced ( I dice and let drain )
2 tablespoons finely chopped onion
1 green chile pepper, cored, seeded, and finely chopped
2 tablespoons fresh-squeezed lime juice
1 ripe Hass avocado, peeled and seeded
1/2 teaspoon cumin seeds, toasted
1/4 cup firmly packed chopped fresh cilantro ( I use the stuff
that comes in a tube )
Salt to taste
Coarsely ground pepper to taste
Corn chips or Corn Tortillas (Careful here )
In a medium bowl, combine tomato, onion, chile pepper, and lime juice;
set aside.
In a medium bowl, mash avocado with a fork until smooth.
NOTE: You can also keep your avocado chunky.
Add cumin seeds, cilantro, salt, and pepper. Add tomato mixture to
avocado mixture; stir until well blended. Let set at least 1 minute for
the flavors to blend before serving. Serve with corn chips.
Each Serving Totals - .6 Fat Grams, 3 carbohydrate grams, 33.5 calories
MEAT AND MUSHROOM
PIES
~Shared by Luanne,
FL
1/2 frozen puff pastry sheet (one-fourth of a 17 1/4-ounce
package), defrosted
1 pound ground beef sirloin
6 ounces mushrooms, sliced
1 1/2 cups frozen chopped onion
2 teaspoons crushed dried thyme
2 tablespoons all-purpose flour
1 1/2 cups fat-free low-sodium canned beef broth
1 tablespoon bottled steak sauce
1/2 cup frozen peas, rinsed with cold water and drained
Preheat oven to 450°F
On a lightly floured surface, roll out pastry to 6-inch square.
Using a sharp knife, cut into twelve 1/2-inch strips.
In a heavy skillet over medium-high heat, brown beef, mushrooms, and
onion until beef is no longer pink, about 5 minutes. Sprinkle mixture
with thyme and flour. Add beef broth and steak sauce; cook, stirring,
for 5 minutes. Stir in peas. Spoon mixture into individual casserole
dishes about 5 inches in diameter.
Arrange two pastry strips in a wide X over each casserole. Place a
third strip across the center. Press overhangs firmly to sides of
casseroles to seal.
Bake until pastry is puffed and golden brown, about 12 minutes.
Per serving: 430 calories (47% calories from fat), 29 g protein,
22 g total fat (5.8 g saturated fat), 28 g carbohydrate, 3 g dietary
fiber, 41 mg cholesterol, 219 mg sodium
Diabetic exchanges: 3 lean protein, 2 carbohydrate (1 1/2
bread/starch, 1 vegetable), 2 fat
Source: Cooking Healthy
MARGARITA CHICKEN -
WW
~Shared by Luanne,
FL
Yes, this is a WW recipe that I changed around to suit my taste.
1/2 cup frozen nonalcoholic margarita mix - thawed
3 tbsp lime juice - freshly squeezed
1 clove garlic - crushed (or more)
1 1/2 pounds skinless boneless chicken breast halves
Coarse salt (your choice) I didn't find it necessary
I added about a tbs of hot pepper flakes and some cilantro seasoning to
the mix, maybe 2 tsp. and then did them in the oven. Used the Cilantro
in the tube from the produce dept. Great stuff.
Mix margarita mix, lime juice and garlic in a large resealable freezer
plastic bag. Add chicken to bag. Seal and turn a few times to coat
chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hr,
but no longer than 24 hrs. Remove chicken from bag & reserve
marinade.
On your grill place chicken, skin side up on grill, Brush with marinade
and sprinkle with some salt. Cover grill with lid & grill 5 to 6"
from medium heat for 15 minutes. Turn chicken, brush with remaining
marinade and sprinkle with more salt. Cover & grill 20 to 40
minutes longer until chicken tests done.
Serves 6.
THAI-STYLE LEMON
& SPINACH SOUP
~Shared by Pat,
Merritt Island, FL
Serves 4
INGREDIENTS:
3 C fat-free, low sodium chicken broth
2 oz dried vermicelli, broken into thirds
1 C coarsely chopped spinach (about 1 oz)
1/2 C finely chopped green onion (green & white)
1/2 C finely snipped cilantro
4 lemon slices
1/2 tsp grated peeled gingerroot
1/8 tsp crushed red pepper flakes
DIRECTIONS:
In a large saucepan, bring broth to a boil over high heat. Stir in the
pasta. Return to a boil. Reduce the heat and simmer,
covered, for 8 minutes or until pasta is tender.
Stir in remaining ingredients. Increase heat to HIGH and bring
just to a boil. Remove from heat and ladle into bowls.
MULTI-BEAN SALAD
~Shared by Lisa H.,
Belmont, NC
2 cups cooked kidney beans
2 cups cooked chickpeas
1 cup steamed (fresh) green beans
½ cup chopped scallions
½ cup finely minced red onion
¼ cup chopped fresh parsley
Add the above to: ½ cup vinegar (cider or wine); ¾ cup mixed olive and
safflower oils; sprinkle of salt; lots of fresh black pepper; a few
dashes of oregano; ½ t basil; 3 cloves crushed garlic; 1 T dry red
wine; juice from ½ large lemon. Other possible additions include ½ cup
of any or all of the following: broccoli; black olives; sun dried or
fresh tomatoes; pine nuts. If you cool the beans IN the marinade, they
really absorb the flavors.
*I use sea salt*
BLACK BEAN AND BASIL
BURGERS
~Shared by Lisa H.,
Belmont, NC
2 cups cooked black beans
2 cups cooked brown rice
3 T chopped black olives
2 T chopped fresh basil
2 T tomato paste
½ t sea salt
1 T crushed red pepper flakes (optional)
2 T chopped sun dried tomatoes (optional)
Preheat oven to 350. Process all ingredients in food processor. Form
mixture into burgers (moisten hands with oil if mixture sticks to
them). Bake on a greased cookie sheet for 15-20 minutes, flipping
burgers once halfway through cooking time. Serve on buns with desired
condiments.
*frozen brown rice can be substituted* (that has been cooked and cooled)
LENTIL AND BARLEY
SOUP
~Shared by
Patricia, Charlevoix, MI
3/4 cup dry pearl barley
4 cups hot water
6 cups beef stock
1/2 cup dry lentil beans
1 medium white onion, chopped
1/2 pound fresh mushrooms, sliced
1 ripe tomato, sliced
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 pound extra lean ground round, browned and drained.
Soak barley in 4 cups hot water for 1 hour. In a stock pot, heat stock
just to boiling; reduce heat to simmer. Add barley with soaking water
to stock. Add lentils, onion and celery; simmer 2-2 1/2 hours or until
barley is tender and lentils are cooked. Stir in mushroom, tomatoes,
salt and pepper and ground round. Simmer 10-15 minutes. Serving size -
1 cup
Per serving: calories-159, protein 13g, carbohydrates 22g, cholesterol
24mg, fat 2g, sodium 408mg.
STIR FRIED CHICKEN
~Shared by
Patricia, Charlevoix, MI
2 whole chicken breasts, skinned, boned and cut into julienne strips
1 tablespoon peanut oil
1 small head cauliflower, florets only
3 stalks celery cut on the diagonal into 1 1/2 inch pieces
12 fresh mushrooms, sliced
1 can (6 1/2 ounce) water chestnuts, drained
1/2 red pepper, cut in julienne strips
1 1/2 cups bean sprouts
1/4 cup reduced sodium soy sauce
2 tablespoons rice vinegar
In a non stick skillet, saute chicken 10-15 minutes or until nearly
done. Reduce heat. Meanwhile, in a wok, heat peanut oil. Add
cauliflower, stir fry 4 minutes. Add celery, stir fry 2 minutes. Add
mushrooms, water chestnuts and peppers, stir fry 3-4 minutes or until
all vegetables are bright in color and crisp tender. Add bean sprouts
and chicken. Set aside. Combine soy sauce and vinegar and pour over
chicken mix. 6 servings.
Per serving: calories-171, protein 22g, carbs-10g, cholesterol-47g,
fat-5g, sodium-493g.
COLD LEMON SOUFFLE
~Shared by
Patricia, Charlevoix, MI
1 cup fresh lemon juice
3 egg yolks
1/4 cup granulated sugar
2 tablespoons honey
3 envelopes unflavored gelatin
2/3 cup hot water
Peel of 1 lemon, grated
1 tablespoon Grand Marnier
1 1/2 cups plain non-fat yogurt
5 egg whites
1/4 teaspoon cream of tartar
1/8 teaspoon salt
In top of a double boiler, combine lemon juice, egg yolks, sugar and h
honey. Cook 5-7 minutes over hot (not boiling) water, beating
constantly with electric mix until thick and frothy. Remove from heat.
Dissolve gelatin in 2/3 cup hot water; gradually add to egg mixture.
Stir in grated lemon. Place mixture over ice water and beat 5-10
minutes or until mixture begins to jell. Add Grand Marnier. Beat 5-10
minutes, set aside.
Combine remaining ingredients. Beat until egg whites form stiff peaks.
Fold into egg mixture. Spoon into an 8 inch souffle dish or individual
parfait glasses. Chill 2-3 hours. 8 servings.
Per serving: calories-112, protein-7g, carbs-16g, cholesterol-99mg,
fat-2g, sodium-98g.
WHITE BEAN SALAD
~Shared by
Patricia, Charlevoix, MI
1 pound small dry white beans
2 stalks celery
2 teaspoons salt
1 red onion diced
2 ripe tomatoes, diced
2 stalks celery, diced
1/2 c up fresh parsley, chopped
Pepper to taste
1 bunch fresh spinach, washed and trimmed
1 lemon, sliced into rounds.
Low fat dressing of choice
Wash beans and put into a stock pot. Add 2 quarts water, cover and
bring to a boil. Remove from heat ad let soak 1 hour. Drain. Return
beans to stock pot with 2 quarts fresh water; bring to a boil. Add
celery and salt, reduce heat to medium. Cook 35-40 minutes, or until
beans are tender. Drain. discard stalks. Rinse beans with cold water
and chill.
Just before serving, toss beans with onion, tomato, diced celery and
enough dressing to moisten. Sprinkle with parsley and season generously
with black pepper. Line a shallow salad bowl with spinach greens and
spoon beans into center. Ring beans with lemon rounds. Makes 14 cups.
Serving size 1/2 cup
Nutrition without dressing: Calories-125, protein 8g, carbs-23g,
cholesterol-0mg, fat-trace, sodium-356mg.
GREEN BEAN, CHICKPEA
AND TOMATO SALAD
~Shared by Linda
H., Rosharon, TX
Serves 6 to 8
There is a nice balance of colors and flavors in this salad of green
beans, chickpeas, and tomatoes. Save time by using canned chickpeas.
The longer this salad marinates, the tastier it will be.
2 pounds green beans, trimmed
1/2 cup Extra-Virgin Olive Oil
3 tablespoons balsamic vinegar
2 cloves garlic, minced
3 tablespoons minced fresh basil
4 medium ripe plum tomatoes, sliced
1 1/2 cups canned chickpeas, drained and well rinsed
Fine sea salt to taste
2 small heads radicchio, leaves separated, washed, and dried
Cook the beans, uncovered, in a large pot of boiling salted water until
tender, about 8 minutes. Drain well.
In a shallow glass dish, combine the oil, vinegar, garlic, and basil.
Add the beans and toss to coat. Add the tomatoes, chickpeas, and salt
and toss again. Cover the dish and let marinate at room temperature for
several hours, stirring the salad occasionally.
To serve, line individual salad dishes with the radicchio leaves. Spoon
the salad onto the lettuce.
Source: CELEBRATIONS ITALIAN STYLE by Mary Ann Esposito, 1995.
MOM'S BROCCOLI AND
CHICKPEA SALAD
~Shared by Linda
H., Rosharon, TX
Insalata di Broccolo e Ceci della Mamma by Mary Ann Esposito.
1 head broccoli separated into florets
1 small red onion, thinly sliced into rings
1 cup canned chickpeas, drained and rinsed well
2/3 cup extra virgin olive oil
1/4 cup red wine vinegar
1 clove garlic, minced
1 teaspoon sugar
1/2 teaspoon salt
Blanch the broccoli florets in boiling water for two minutes; drain and
place in salad bowl. Let cool, then add remainder salad ingredients.
Whisk the salad dressing together in a small bowl. Pour over the salad
and toss well.
Source: Ciao
Italia - and link to a video demonstration of this recipe being
prepared
BLUE CHEESE POTATO
SALAD
~Shared by Linda
H., Rosharon, TX
Yield: 4 servings
8 to 10 small to medium red potatoes, scrubbed and unpeeled
½ cup diced celery
2 Tbsp. diced red onion
¼ cup mayonnaise
¼ cup regular or light sour cream
¼ cup crumbled bleu cheese
1 Tbsp. chipotle-marinated vinegar (see Note)
¼ tsp. salt
1 tsp. crushed Caribe chile
Bring about three inches of water to a boil with 1 tsp. salt and add
the quartered potatoes. Cover and cook until fork tender, about 15
minutes. Drain water and stir in the remaining ingredients except the
Caribe chile and lightly toss together; do not mash potatoes.
Taste and adjust seasonings. Garnish with Caribe chile.
Note: Soak a chipotle chile in cider vinegar for a day before using the
vinegar.
Source: Reprinted with permission from Jane Butel's Southwestern Grill
CHICKEN SPINACH
MANGO SALAD
~Shared by Linda
H., Rosharon, TX
Makes: 5 servings, about 2 cups each
1 bag (10 oz.) baby spinach leaves
1 medium mango, peeled, sliced
1 medium avocado, peeled, sliced
1 small red onion, thinly sliced
2/3 cup Kraft Light Done Right! Raspberry Vinaigrette Reduced Fat
Dressing
2 cups cooked chicken strips (about 10 oz.)
TOSS spinach with mango, avocado and onion in large bowl. Add
dressing; mix lightly.
SPOON onto 5 plates. Top with chicken. Serve immediately.
PARSNIP AND BACON
TART
~Shared by Linda
H., Rosharon, TX
SERVES 8
1 pkg refrigerated pie dough
Filling Ingredients:
1 pound parsnips
1/4 cup diced bacon
2 medium onions, diced
2 cups tomato confit or tomato sauce
4 tablespoons unsalted butter
1/4 cup Extra Virgin Olive Oil
6 tablespoons cream
1 cup ricotta, well drained
2 egg yolks
1/4 cup grated Parmigiano Reggiano cheese
1/4 cup chopped basil
2 tablespoons chopped parsley
2 tablespoons chopped oregano
1 teaspoon salt
1 teaspoon pepper
Roll out the pie dough on a floured surface to a diameter a couple of
inches greater than your pie or tart pan. Lightly grease the pan
and fit the dough into it. Trim off any excess dough or turn it
under to make a fluted edge.
Set aside while you make the filling.
For The Filling:
Preheat the oven to 350°F.
Clean the parsnips and cut them in thirds. Quarter the
onions. Melt the butter the in a roasting pan that is big enough
to hold the parsnips and onions in a single layer; drizzle the oil over
the vegetables and roast them for about an hour or until a knife
penetrates them easily.
Heat a sauté pan over medium heat and add the speck. Sauté until
the fat has been rendered from the meat. Set aside.
Mash about a cup and a half of the parsnips and dice the rest.
Mix the mashed and diced parsnips with the ricotta, egg yolks, grated
cheese, cream, onions, speck, tomato confit or sauce, all the herbs and
the salt and pepper.
Reduce the oven temperature to 325°F.
Pour the filling into the partially baked pie shell and bake for about
45 minutes or until the filling has set.
Source: Adapted from a recipe on Ciao Italia
FRESH FRUIT KEBABS
WITH LEMON-LIME DIP
~Shared by Mary S.,
Nashville, TN
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers
In a small bowl, whisk together the yogurt, lime juice and lime zest.
Cover and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers
until the fruit is gone. Serve with the lemon lime dip.
SWEET & SPICY
SNACK MIX
~Shared by Mary S.,
Nashville, TN
2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder
Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch
baking sheet with butter-flavored cooking spray.
Generously spray a heavy skillet with butter-flavored cooking spray.
Add garbanzos to the skillet and cook over medium heat, stirring
frequently until the beans begin to brown, about 10 minutes.
Transfer garbanzos to the prepared baking sheet. Spray the beans
lightly with cooking spray. Bake, stirring frequently, until the beans
are crisp, about 20 minutes.
Lightly coat a roasting pan with butter-flavored cooking spray. Measure
the cereal, pineapple and raisins into the pan. Add roasted garbanzos.
Stir to mix evenly.
In a large glass measuring cup combine honey, Worcestershire sauce and
spices. Stir to mix evenly. Pour the mixture over the snack mix and
toss gently. Spray mixture again with cooking spray. Bake for about 10
to 15 minutes, stirring occasionally to keep the mixture from burning.
Remove from oven and let cool. Store in an airtight container.
STUFFED CHICKEN
DIVAN WITH A SHERRY
DIJON SAUCE
~Shared by Mary S.,
Nashville, TN
Cooking spray
2 cups (4 ounces) fresh broccoli florets
1/2 cup (2 ounces) grated Gruyere cheese
1 clove garlic, finely chopped
4 (6 to 8-ounce) boneless skinless chicken breast halves
2 teaspoons olive oil
2 teaspoons chopped fresh thyme
Kosher salt and freshly ground black pepper
1 cup low-fat evaporated milk
1/2 cup low-sodium chicken broth
1/4 cup dry sherry
1 1/2 teaspoon cornstarch
2 tablespoons grated Parmesan cheese
1 teaspoon Dijon mustard
Preheat the broiler. Mist a shallow rectangular baking dish with
cooking spray. Bring a medium pot of salted water to a boil. Add the
broccoli and cook until bright green and crisp tender, about 5 minutes.
Drain well and run under cold water until cold. Drain well again and
squeeze dry in paper towels.
Chop the broccoli and toss in a bowl with the Gruyere and garlic.
Insert a paring knife into the thickest part of each chicken breast to
make a 3-inch deep pocket. Stuff each chicken breast with equal amounts
of the broccoli mixture. Rub both sides of the chicken breasts with oil
and thyme and season with salt and pepper.
Heat a large nonstick skillet over medium-high heat until very hot,
about 5 minutes. Put the chicken in the pan and cook until golden brown
and just cooked through, about 6 minutes per side. If the chicken
begins to brown too quickly, turn the heat down to medium to finish
cooking through. Transfer to the baking dish.
Meanwhile, combine the milk and stock in a small pot, season with salt
and pepper and bring to a simmer over medium heat. Stir the sherry and
cornstarch until smooth and pour, whisking constantly, into the sauce.
Cook until just thickened, about 2 minutes. Remove from heat and stir
in the Parmesan. Top each chicken breast with 2 tablespoons of sauce
and place under the broiler. Broil until lightly browned, 2 to 3
minutes.
Let the chicken rest for 5 minutes and then cut each breast in half on
an angle. Whisk the mustard into the remaining sauce and spread a few
tablespoons on each plate. Top with a halved chicken breast.
BEEF AND VEGETABLE
KEBABS
~Shared by Mary S.,
Nashville, TN
1/2 cup brown rice
2 cups water
4 ounces top sirloin (choice)
3 tablespoons fat-free Italian dressing
1 green pepper, seeded and cut into 4 pieces
4 cherry tomatoes
1 small onion, cut into 4 wedges
2 wooden skewers, soaked in water for 30 minutes, or metal skewers
In a saucepan over high heat, combine the rice and water. Bring to a
boil. Reduce the heat to low, cover and simmer until the water is
absorbed and the rice is tender, about 30 to 45 minutes. Add more water
if necessary to keep the rice from drying out. Transfer to a small bowl
to keep warm.
Cut the meat into 4 equal portions. Put the meat in a small bowl and
pour Italian dressing over the top. Put in the refrigerator for at
least 20 minutes to marinate, turning as needed.
Prepare a hot fire in a charcoal grill or heat a gas grill or a
broiler. Away from the heat source, lightly coat the grill rack or
broiler pan with cooking spray. Position the cooking rack 4 to 6 inches
from the heat source.
Thread 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2
onion wedges onto each skewer. Place the kebabs on the grill rack or
broiler pan. Grill or broil the kebabs for about 5 to 10 minutes,
turning as needed.
Divide the rice onto individual plates. Top with 1 kebab and serve
immediately.
CHICKEN AND
ASPARAGUS TOSSED WITH PENNE
~Shared by Mary S.,
Nashville, TN
1 1/2 cups uncooked penne pasta
1 cup chopped asparagus
6 ounces boneless, skinless chicken breasts, cut into 1-inch cubes
2 cloves garlic, minced
1 can (14.5 ounces) diced tomatoes with herbs, including juice
1 ounce soft goat cheese, crumbled
1 tablespoon Parmesan cheese
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta
and cook until al dente (tender), 10 to 12 minutes, or according to the
package directions. Drain the pasta thoroughly. Set aside.
In a pot fitted with a steamer basket, bring 1 inch of water to a boil.
Add the asparagus. Cover and steam until tender-crisp, about 2 to 3
minutes.
Spray a large nonstick frying pan with cooking spray. Add the chicken
and garlic and saute over medium-high heat. Cook until the chicken is
golden brown, about 5 to 7 minutes. Add the tomatoes, including their
juice, and simmer 1 minute more.
In a large bowl, add the cooked pasta, steamed asparagus, chicken
mixture and goat cheese. Toss gently to mix evenly.
To serve, divide the pasta mixture between 2 plates. Sprinkle each
serving with 1/2 tablespoon Parmesan cheese. Serve immediately.
BLACK BEAN JEWEL BOX
- CHEZ DORINE
~Shared by Dorine
H., Newark, DE
This bean dish is original with me. I named it "jewel box" because of
the colors of the peppers.
1 c. black beans, soaked overnight and picked through
3 bay leaves
1 red bell pepper
1 green bell pepper
1 orange bell pepper
1 yellow bell pepper
1 purple bell pepper
1 long green hot pepper
3 stalks celery several scallions
several cloves of garlic, minced
1/8" thick slice fresh ginger root, minced
1 bunch fresh cilantro, chopped
extra-virgin Spanish olive oil
red wine vinegar
1 tsp. cumin seeds, coarsely crushed in mortar and pestle
salt and freshly ground black pepper
Bring the black beans and bay leaves to a boil, then reduce to a simmer
and cook for an hour, or until tender. Meanwhile, wash the
peppers and cut them into tiny squares (about 1/8" square) and toss
together. Slice the celery and scallions thinly and toss together
with the peppers and minced garlic, ginger and cilantro. Set some
cilantro leaves aside whole to garnish the top. Whisk together
the oil, vinegar, cumin, salt, and pepper to emulsify as much as you
can. When the beans are done, allow to cool. Toss with
vegetable mixture and vinaigrette. Serve in a crystal bowl, the
top garnished with cilantro leaves.
You can serve it on each person's plate on a bed of raw spinach or
green-leaf lettuce leaves. With a coarse-grained country bread
and a glass of 100% juice cranberry juice mixed 1 part juice and 2
parts lemon-lime seltzer water to make a punch (garnish the glass with
a slice of lime), you have a meal that is high in vitamins and complex
carbs and pretty low in calories that satisfies you for a good few
hours.
Follow with a lovely fresh orange for dessert if you like.
© Dorine Houston, 1992,2011
THREE LILIES AND
BEECH MUSHROOMS SOUP
~Shared by Dorine
H., Newark, DE
© Dorine Houston, 2007, 2011, all rights reserved.
Do not repost elsewhere without express written permission.
The beautiful, fragrant Easter lily is as bulb plant. Sweet as it
smells, some may find it hard to believe that it is a very close
sibling of the “stinking lilies”, the various garlics and onions.
Leeks and scallions seem to be in season year round; spring onions will
be in season soon. If you are lucky enough to live in Appalachia, where
scapes are an early sign of spring, they would be lovely chopped into
this soup, or used as a raw garnish.
If you do not, as I do, live in a region where mushroom growing is a
major industry, and do not have access to more exotic kinds of
mushrooms at modest prices, you can substitute another mushroom for the
beech mushrooms. It’s best to choose something with more intense flavor
than the basic white button mushroom, however. If you have a nearby
Chinatown, use dried mushrooms from an Asian market instead of fresh
beech mushrooms. Dried shiitake or black mushrooms would be very good.
I developed this recipe to use my finds at a local farmers’ market
after an early spring expedition.
Photo ©
Dorine Houston 2006,
all rights reserved
2 T./30g unsalted butter
6 whole shallots, minced
6 spring onions, white and green parts, minced
8 scallions, white and green parts, minced (reserve whole the green
part of two of them)
1 lb./450g fresh beech mushrooms, cleaned, trimmed and cut into wedges
Several grindings black or mixed peppercorns
Generous pinch dried thyme
Generous pinch fresh, chopped tarragon
1 cup/225ml heavy/whipping cream
2 cups/450ml whole milk (or half-and-half if you like)
Salt to taste
Garnishes:
The remaining 2 green scallion tops, thinly sliced
Fresh cilantro/coriander leaves
Red Russian caviar (the large kind)*
Sour cream
Photo ©
Dorine Houston 2006,
all rights reserved
Melt the butter in a heavy-bottomed pan. Add the shallots, green onions
and scallions; cook, stirring, until tender. Do not brown. Add the
mushrooms and cook, stirring, until all liquid has been released from
the mushrooms and reabsorbed. Stir in pepper, thyme and tarragon. Add
cream and simmer very gently, at the barest simmer, for 20 minutes,
stirring. Stir in milk or half-and-half and heat through.
Transfer to a soup tureen and garnish with the scallion tops and
cilantro. Scatter on the red caviar.
Put the sour cream into a bowl for diners to add to their bowls as
desired.
*When you buy it in a Slavic market, it costs no more per pound than
average quality deli cheese. When you think of expensive caviar, you
think of black caviar from the Black Sea sturgeon; red caviar is from
salmon, a much more abundant fish in the wild. It is often sold from
large (5 gallon?) buckets, scooped into the same kind of half-pound or
pound plastic tubs you buy deli salads in. Most markets sell it in at
least three sizes (the size of the actual individual egg, the round
balls). In Bell’s Russian market in northeast Philadelphia, it is under
$8.00/lb.
© Dorine Houston, 2007, 2011
SEA BASS WITH RED
PEPPERS
~Shared by Dorine
H., Newark, DE
From Moroccan Jews comes this flavorful fish dish, dotted with bright
red sautéed peppers, cilantro leaves and sautéed garlic. It is
simple to make and is delicious hot or cold, as a first course for
Shabbat, or as a main course on other occasions.
1 1/2 pounds small sea bass steaks, about 1 inch thick
1/4 cup vegetable oil
2 fresh pimentos or red bell peppers, diced
20 cloves garlic, minced
6 tablespoons minced cilantro (fresh coriander) leaves
salt and pepper
1 teaspoon paprika
2 cups water
Remove any scales from fish steaks. Halve any large fish steaks
lengthwise. In a sauté pan large enough to hold fish in one
layer, heat oil and add peppers. Sauté lightly over medium heat 2
minutes. Add garlic and cilantro and cook over low heat,
stirring, 1 minute. Add fish and sprinkle it with salt, pepper
and paprika. Add water and bring to a simmer, basting fish
occasionally. Cover and cook over very low heat about 8 minutes
or until fish is just tender; when a thin skewer is inserted into
center of fish, it should come out hot to the touch.
Transfer fish to a deep platter, using a slotted spoon. Remove
skin from fish. Boil liquid with peppers, stirring occasionally,
until only about 1/2 cup liquid remains. Taste it for seasoning
and pour it over fish. Serve hot or cold. Makes 4 to 5
servings as a first course or 2 to 3 as a main course
Note:
1 1/4 pounds sea bass fillet can be substituted for the steaks.
Source: Faye Levy’s International Jewish Cookbook (Warner Books).
PAN-ROASTED BLACK
SEA BASS WITH
BRAISED HORTA
~Shared by Dorine
H., Newark, DE
This main course from Jim Botsacos and Molyvos restaurant includes pan
roasted black sea bass with braised horta, melted leeks, orzo, lemon
and dill.
4 T. olive oil
2 medium onions, peeled and diced
1 large leek, cut lengthwise, washed, dried and chopped
2-2 1/2 cups greens (horta), mustard, kale or Swiss chard, blanched and
cut into 2 inch pieces (you can use all 3 varieties to make a mix)
1 cup picked baby arugula
1 cup dry white wine
1 14-oz. can chicken broth
1/4 cup lemon juice
1/4 cup extra virgin olive oil
2 T. chopped dill
1/2 lb. orzo, blanched and cooled
6 7 oz. black sea bass fillets, skin on
Salt and pepper to taste
Heat 2 T. of olive oil in a large sauté pan over medium heat.
When warm, add onion, pinch of slat and sauté for 5-7 minutes,
stirring, until wilted. Add the leeks, and cook for two minutes,
stirring. Season with salt and pepper to taste. Add the
white wine and cook 4-5 minutes, to slightly reduce the liquid.
Add the chicken broth, lemon juice, season again with salt and
pepper. Add the blanched greens and cook the horta for 10-12
minutes, until they are very very tender. Fold in the orzo and
simmer for one minute more, fold in dill and arugula, drizzle with
extra virgin olive oil and remove from heat.
While the horta is cooking, heat a large oven-proof sauté pan over
medium high heat. Season sea bass fillets with salt and pepper on
both sides. Add the remaining 2 T. of olive oil to pan, swirl to
coat and warm, and add fillets, skin side down. Sauté 3-4
minutes, until lightly browned and skin becomes golden and the edges of
the fish become white and opaque. Turn fillets over, continue
cooking for 2-3 minutes, until flesh is opaque and tender. Serve
with the horta.
To serve: put one fourth of the horta in center of a shallow bowl and
top with the pan roasted fillet.
Yields 6 servings
Notes:
To do ahead of time, sauté fish skin side down. May be done
several hours ahead. Finish fish in a 425ºF oven.
If possible, look for the whole fish; should have clear eyes, red
gills. Purchase whole and have filleted.
ITALIAN JEWISH BAKED
FISH
Spigola Arrosto
~Shared by Dorine
H., Newark, DE
Spigolo is a fish from the Mediterranean and isn’t available in the
States. Use bluefish, which is cheap, meaty, and very
hearty. It worked very well.
1 whole red snapper (4 lbs.) or 2 red snappers totaling 5 lbs.
or 4.5 lbs bluefish
Salt
Freshly ground black pepper
6 anchovy fillets
Olive oil
1/4 cup matzoh meal
2 T. finely chopped fresh Italian parsley
1 tsp. fresh rosemary leaves
1 lemon cut lengthwise into 6 wedges
Cut fish open, wash thoroughly, and pat dry with paper towel.
Lightly season with salt and pepper and place skin side down on an
oiled baking dish.
Heat anchovies with 4 T. oil and stir to make a paste. Remove
from heat, add matzoh meal and parsley, and mix to combine.
Spread this mixture over fish. Place the rosemary leaves along
the bone without touching the flesh too much., since rosemary should
give off fragrance, but not flavor in this dish.
Place in a 400ºF oven and bake 20-30 minutes for smaller fish, 30-45
minutes for larger fish, or until top is browned and fish well
dried. Serve garnished with lemon wedges.
Source: The Classic Cuisine of the Italian Jews
FISHERMAN'S STEW
~Shared by Dorine
H., Newark, DE
This makes an excellent family lunch (for 4) when served with green
salad and whole grain bread sticks or crackers, followed by fresh or
baked apples.
1/2 pound haddock fillets
1 teaspoon lemon juice
Salt and freshly ground pepper
2 tablespoons butter
1 onion, diced
1 small sweet red or green pepper, diced
2 stalks celery, cut on diagonal
1/4 pound button mushrooms
1 tablespoon all-purpose flour
1 cup fish stock
1 bay leaf
6 oz. shrimp, peeled
1/2 cup frozen peas
Cut fish into 3/4” cubes. Sprinkle with lemon juice, salt and
pepper to taste. Set aside.
In skillet, melt butter over medium-high heat; sauté onion, pepper,
celery and mushrooms for 4 minutes or until softened, stirring
frequently. Sprinkle with flour; cook, stirring, for 1
minute. Pour in stock and bring to simmer; add cubed fish and bay
leaf and simmer for 8 minutes. Add shrimp and peas; cook for 2
minutes longer or until fish flakes easily and shrimp are pink.
Remove bay leaf. Serve.
Source: an old recipe card
FISH TAJINE
~Shared by Dorine
H., Newark, DE
"Tagine" refers to the many stews typical of North Africa's
Mediterranean countries, especially of Morocco and Tunisia. The
Moroccans who first introduced me to tajines served them in wide, deep
plates in the center of the table. We got whole wheat bread to break in
pieces and use to scoop up bites of tajine,taking great cafe not to
drip or to get any food on our fingers above the middle knuckles. They
usually served tajines preceded by a generous mixed salad, followed by
fresh fruit and boiling hot mint tea.
Do not worry about the egg yolk in the aioli as not heart healthy! Dr.
Oz, a cardiologist with his own CBS-TV show, recently rebuked a woman
who boasted that she only ate egg whites, telling her that research has
not only proven that egg yolk cholesterol is good for the heart and not
bad, and that everybody needs several egg yolks a week.
This recipe is from Lior in Israel, who used to send out a wonderful
newsletter of Jewish and Middle Eastern/North African cuisine.
4 monkfish fillets (or enough to serve 4 people)
A few shrimp (optional)
4 onions
4 tomatoes
About 1 2/3 pound small firm potatoes (fingerlings are a nice choice)
3 T. olive oil
Fresh cilantro
2 sprigs fresh thyme
1 bouquet garni
4 doses saffron
40cl (1 2/3 cups) fish stock
Salt and pepper
For the aïoli:
1 garlic clove
1 egg yolk
Salt
Vegetable oil
Preheat your oven at 350ºF. Place the tomatoes in boiling water
for 1mn. Peel them, cut them in quarters and remove the
seeds. Wash the potatoes. Keep them whole if they are very
small, if not then cut them in smaller pieces. Keep the skin (if
they are organic). Peel and chop the onions in long strips.
Heat some oil in a sauté pan and add the onions. Cook them until
they are tender. Add the tomatoes then and cook uncovered on
medium heat for a few minutes, until they are all tender.
Heat the fish stock and add the bouquet garni and saffron. Let
simmer for 2 minutes.
You are now ready to assemble your dish. Take your oven dish or
tajine (which if you have one, is the best choice!). Brush it
with olive oil and place inside the potatoes, onions and
tomatoes. Add salt and pepper to taste, the thyme, the coriander
and the fish cut in pieces. Cover with the stock. Cover
with the lid and put in the oven for 45 minutes.
For the aïoli:
Chop the garlic very thinly. Beat the egg yolk and add
salt. Add to the garlic and while constantly stirring, add the
oil. The aïoli has a nice thick consistency. Serve with
your fish tajine and enjoy!
MOROCCAN JEWISH FISH
FILLETS
~Shared by Dorine
H., Newark, DE
Another delicious recipe from Lior in Israel, fish with heart-healthy
red bell peppers!
1/4 cup vegetable oil or olive oil
2 red bell peppers stemmed, seeded and diced
20 garlic cloves, minced
6 T. minced cilantro
1 1/2 lb. sea bass or halibut filets
1 salt and pepper, to taste
1 tsp. paprika
2 cup water
Heat the oil in a sauté pan large enough to hold fish in a single
layer. Add the peppers and sauté lightly over medium heat for 2
minutes. Add garlic and cilantro and cook over low heat,
stirring, for 1 minute. Add fish and sprinkle with salt, pepper
and paprika. Add water and bring to a simmer, basting fish
occasionally. Cover and cook over very low heat about 8 minutes,
or until fish is just tender . Using a slotted spoon, transfer
fish to a deep platter. Boil the pan juices, stirring
occasionally, until reduced to 1/2 cup. Taste for seasoning, then
pour over fish.
COOKING LIGHT BAKED
CITRUS-HERB SALMON
~Shared by Dorine
H., Newark, DE
Serves 10
Cooking spray
1 salmon fillet (3 1/2-pound)
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
2 tablespoons grated lemon rind
1 tablespoon grated orange rind
10 fresh chives
4 fresh thyme
4 fresh oregano
4 fresh tarragon
10 slices lemon (1/8” thick) (about 1 lemon)
1. Preheat oven to 450ºF.
2. Line a shallow roasting pan with foil; coat foil with cooking spray.
3. Sprinkle salmon with salt and pepper. Combine rinds; spread
over fish. Arrange chives, thyme, oregano, and tarragon
horizontally across fish. Arrange lemon slices on top of herbs.
4. Place fish on prepared pan. Cover with foil; seal. Bake
at 450F for 30 minutes or until fish flakes easily when tested with a
fork. Serve warm or at room temperature.
Ask your fishmonger to remove the pin bones from the salmon. This
dish is delicious served hot or at room temperature. It will feed
a crowd, and you can toss the leftovers with pasta or salad.
Source: Cooking Light
APPLE BRAISED SALMON
WITH FINE HERBS
SERVED OVER SPINACH
~Shared by Dorine
H., Newark, DE
Serves 4
1 1/2 pounds salmon
1 carrot, matchstick
1 1/2 T. vegetable oil
1/2 lb. (about 12) asparagus stalks
1 cup dry white wine or Riesling
2 Roma tomatoes, seeded and diced
1 cup apple juice
4 shallots, chopped
1 oz. (about 1/2 cup) fresh herbs of your choice (parsley, tarragon,
chives, etc.)
1 celery stalk, matchstick 1 lb. fresh spinach
1. Sauté presentation side of salmon in oil until
golden. Pour off oil. Turn salmon and add white wine and
apple juice. Bring to a simmer, then cook for approximately one
minute. Place salmon and apple juice sauce in 400°F oven and bake
until salmon is just done.
2. Blanch shallots, celery, carrot and asparagus until almost
done. Wilt spinach (steam or microwave 30 to 60 seconds) and
place evenly on four dinner plates.
3. Place salmon on top of spinach.
4. Place apple juice sauce in sauté pan, and reduce for two
minutes. Add blanched vegetables and then reduce heat. Add
tomato and herbs. Continue to reduce to your liking (a thin broth
or reduce further for a thicker sauce). Spoon sauce and
vegetables over salmon and serve.
Source: From an old recipe card
GARLIC-GINGER-LIME
SALMON
~Shared by Dorine
H., Newark, DE
4 serving pieces of salmon
3 cloves garlic, chopped
3 T. ginger, grated
2 jalapeño peppers, chopped
1/2 cup cilantro, chopped
3 T. lime juice
1 T. olive oil
1/2 tsp. salt
Combine all ingredients except salmon in food processor and pulse until
smooth. Coat the salmon with the mixture and marinate in
refrigerator for about 30 minutes. Transfer salmon and marinade
to large skillet, cover and simmer at medium heat until fish is done,
5-10 minutes, depending on the thickness of the filets. Do not
overcook the fish, as it will dry out.
Serves 4.
Source: From an old recipe card
HERBED SALMON FILLET
WITH CUCUMBER
SAUCE
~Shared by Dorine
H., Newark, DE
2 cups apple wood chips
4 sprigs dill weed
4 sprigs tarragon
1 small bunch thyme
1 2-pound salmon fillet
Cucumber Sauce (see below)
Cucumber Sauce
1 large cucumber (1 cup), seeded and chopped
1 cup sour cream OR 1 cup plain yogurt
2 tablespoons fresh parsley, chopped
2 tablespoons fresh chives, chopped
1/4 teaspoon salt
1 clove garlic, finely chopped
Cover wood chips with water; soak 30 minutes.
Drain wood chips. Prepare and heat smoker using wood chips.
(For charcoal smoker, use 5 pounds charcoal briquettes.) Place
dill weed, tarragon and thyme lengthwise on top of fish fillet; secure
with string.
Brush smoker rack with vegetable oil. Cover and smoke fish about
1 1/2 hours or until fish flakes easily with fork (160ºF).
While fish is smoking, prepare Cucumber Sauce.
Serve fish with sauce.
Yields 8 servings.
Cucumber Sauce
Mix all ingredients. Cover and refrigerate at least 1 hour.
About 2 cups.
Per Serving:
220 Calories; 8g Fat (35.5% calories from fat); 27g Protein; 7g
Carbohydrate; 1g Dietary Fiber; 57mg Cholesterol; 159mg Sodium.
Exchanges:
0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other
Carbohydrates.
Source: Recipe du Jour
ISRAELI SALMON
TERRINE
~Shared by Dorine
H., Newark, DE
A change from gefilte fish.
This is another of Lior in Israel's delicious fish recipes that I
thoroughly enjoy.
1 onion, quartered
1 small carrot
1 tablespoon vegetable oil
3 tablespoons fresh parsley
2 tablespoons fresh dill
1 pound white fish fillets
1/2 pound salmon fillet
2 eggs
1 1/2 teaspoons salt
1/2 teaspoon pepper
3/4 cup cold water
Heat oven to 350°F. Line an 84” loaf pan with aluminum foil; spray foil
with nonstick cooking spray. In a food processor, process onion and
carrot until finely chopped. Heat oil in a medium skillet over medium
heat. Cook onion and carrot until softened, about 5 minutes. Place
parsley and dill in processor; process until chopped. Add white fish,
salmon, eggs, salt, and pepper; process in pulses until fairly smooth.
Add vegetables, pulse to combine. Gradually add water and process until
incorporated.
Transfer mixture to loaf pan, smooth top. Cover with aluminum foil.
Place a roasting pan in oven. Half fill with hot water. Place loaf pan
in roasting pan (water should come at least halfway up sides of pan).
Bake 1 hour until terrine is set. Remove from oven. Cool slightly
before refrigerating. When chilled, unmold and cut into slices.
SOLE EN PAPILLOTE
~Shared by Dorine
H., Newark, DE
2 medium-size leeks (about 1 pound)
2 medium-size red peppers
2 medium-size carrots
2 tablespoons olive oil
6 sole fillets (about 6 ounces each)
1/2 teaspoon salt
1/4 teaspoon pepper
6 12” squares parchment paper
6 fresh dill sprigs
About 1 hour before serving:
From each leek, cut off roots and leave end; discard. Cut
remaining bulb base lengthwise in half; rinse with water to remove all
sand.
Cut leeks, red peppers, and carrots into 3” matchstick-thin
strips. In 10” skillet over medium heat, in hot oil, cook
vegetables 3 minutes or until tender-crisp, stirring
occasionally. Set aside.
Preheat oven to 400ºF. Fold each square of parchment paper in
half to form a line drawn down the center when opened. Place
fillet of sole on half of each square, folding ends of fillets to fit
if necessary. Sprinkle with salt and pepper. Spoon
one-sixth of vegetable mixture over each fillet, then top with dill
sprig. Fold other half of square over fillet. Fold edges
over 2 or 3 times to seal packets.
Place packets on cookie sheet. Bake 15 minutes. To open
packets make an X cut in top of packet.
Makes 6 servings.
Source: an old newspaper clipping (Philadelphia Evening Bulletin)
HAZELNUT STUFFED
FISH WITH ORANGES
~Shared by Dorine
H., Newark, DE
4 170g (6oz) skinned witch or sole fillets, fresh or defrosted
30g (1oz) butter
1/2 a small onion, finely chopped
30g (1oz) ground hazelnuts
30g (1oz) white breadcrumbs
1 15ml spoon (1 tablespoon) parsley, chopped
Rind and juice of a lemon
Salt and black pepper
1 300g can mandarin oranges, drained
Pre-heat the oven to 180°C/350°F, Gas Mark 4.
Melt the butter in a small pan, add the onion and cook for 2-3 minutes,
until softened. Stir in the hazelnuts, breadcrumbs, parsley, rind
and juice of half the lemon. Season.
Lay the fish on a board, skinned side uppermost and place a spoonful of
the stuffing onto each fillet about 2.5cm (1 inch) away from the
tail. Wrap the tail end over the stuffing and roll up each
fillet. Place in a baking dish.
Top with mandarin orange segments and bake uncovered for 20 minutes.
Serve with new potatoes and baby vegetables.
Microwave Power 800 Watt. Place the stuffed fish in a suitable
dish, top with the mandarin orange segments, cover and cook on HIGH for
3-4 minutes.
Serves 4.
Source: James with the Royal Danish Ballet, who used to send out a
recipezine
MARINATED TUNA SALAD
~Shared by Dorine
H., Newark, DE
Serves 6
Preparation time 1-2 hours
Cooking time 10 to 30 minutes
400g/14oz loin of tuna, from the tail end
3 T. olive oil
150ml/5fl oz classic vinaigrette
1 tsp. coriander berries, lightly crushed
1 T. chopped fresh coriander
2 sticks salsify
A good squeeze of lemon juice
2 globe artichokes
100g/3.1/2oz mangetout, chopped
1 small onion, sliced
2 medium carrots, thinly sliced
2 T. aged balsamic vinegar
Sea salt and freshly ground black pepper
Slice the tuna loin into two long fillets. Heat 1 T. of the oil
in a heavy-based frying pan (or a ridged griddle pan if you want
attractive char-grilled stripes on the tuna). Sear the fillets
for two minutes all over; the flesh should still feel a little
springy. Do not overcook tuna, as it will toughen and dry
out. Transfer to dish.
Mix half the vinaigrette with the coriander berries, then pour over the
tuna fillets. Press the fresh coriander over the surface.
Cover and leave to steep for 1 hour.
Meanwhile, peel the salsify and cut into sticks. Cook in boiling
salt water with the lemon juice for 5 minutes. Remove with a
slotted spoon, refresh and set aside.
Cut off the artichoke stalks, pull off the leaves and cut out the hairy
choke to leave the meaty heart. Cut the heart into pieces.
Cook in the lemon water for 10 minutes. Drain.
Blanch the mangetout in boiling water for 1 minute, then drain and
refresh under cold running water. Drain and pat dry.
Heat the remaining oil in a saucepan, add the onion and cook for 3
minutes. Add the carrots, salsify and artichokes, and cook for 1
minute. Season nicely and stir in the balsamic vinegar and then
the rest of the vinaigrette. Set aside to cool.
To serve, remove the tuna from the marinade (no need to scrape off the
herbs unless you wish to). Cut the fillets into medallions.
Divide the soused vegetables among the plates and place the tuna
medallions on top of each.
Source: Gordon Ramsay from Friends for Dinner
TONNO CUNZATU
Marinated Tuna
~Shared by Dorine
H., Newark, DE
This Calabrian dish is drawn from Cavalcanti's Il Libro d'Oro della
Cucina e dei Vini di Calabria e Basilicata, and is ideally suited for a
summer meal--it can be prepared ahead, and is just as good cool as it
is hot. It will serve 6.
2 1/4 pounds (1 k) fresh tuna, cut into 3/4-inch slices
8 ounces (200 g) pitted black olives
1 lemon
garlic (1-2 cloves)
fresh hot pepper
olive oil
salt
Wash the fish, pat it dry, and grill it, basting it lightly with olive
oil--figure about 10 minutes in all, turning once. In the meantime,
blend the remaining ingredients with more oil to make a sauce. Marinate
the fish in the sauce for at least an hour before serving it.
TUNA AND ASPARAGUS
SALAD
~Shared by Dorine
H., Newark, DE
Serves 4
1 bunch thin asparagus, steamed until crisp-tender, cut into 1"/2cm
lengths and chilled
1 can albacore white tuna in water, (6 ounce) drained
4 oz./110g dry chickpeas, soaked and cooked
6 leaves romaine lettuce, washed dried, and shredded
1/2 cucumber, peeled seeded, and cubed
1 sweet red bell pepper, roasted, peeled and cut into large dice
1 T./15ml capers
1 T./15ml chopped cilantro
Juice of 1/2 lemon
1 tsp./5ml soy sauce
1 teaspoon Tabasco
4 tablespoons extra virgin olive oil
Salt and freshly ground black pepper to taste
In a salad bowl, place the asparagus, tuna, chickpeas, lettuce,
cucumber, and peppers. In a small bowl, whisk together the
capers, cilantro, lemon juice, vinegar, soy sauce, Tabasco, olive oil,
and salt and pepper to taste. Drizzle the dressing over the salad and
toss gently to coat all ingredients. Serve immediately or chill for an
hour before serving.
Source: an old recipe card
TUNA WITH VEGETABLES
AND LINGUINE
~Shared by Dorine
H., Newark, DE
12 ounces fresh tuna steaks or fillets (1" thick), cut into 1"
cubes
1/2 cup dry white wine
1 teaspoon dried thyme, crushed
1/2 teaspoon salt
1/8 to 1/4 teaspoon crushed red pepper
1 T. olive oil
2 cloves garlic, minced
2 cups broccoli flowerets
1 large red or green sweet pepper, cut into julienne strips (1 1/2 cups)
8 ounces linguine, cooked and drained
For sauce, in a small bowl stir together wine, thyme, salt, and crushed
red pepper. Set aside.
Pour oil into a wok or large skillet. (Add more oil as necessary
during cooking.) Preheat over medium-high heat. Stir-fry
garlic in hot oil for 15 seconds. Add broccoli; stir-fry for 2
minutes. Add sweet pepper; stir-fry for 1-2 minutes more or until
vegetables are crisp-tender. Remove vegetables from the
wok. Add tuna to the hot wok. Stir-fry for 3 to 6 minutes
or until tuna is cooked to taste, being careful not to break up pieces
if choosing well done. Return cooked vegetables to the wok.
Stir sauce. And add sauce to the wok. Add cooked linguine.
Gently toss all ingredients together to coat with sauce. Cook and
stir 1-2 minutes more or until heated through. Remove from
heat. Serve immediately.
Makes 4 servings.
Source: an old recipe card
CHICKEN & RICE
MEDLEY
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 30 min
Servings: 4
INGREDIENTS
2 cups water
1 lb boneless, skinless chicken breasts, cut into strips
¾ cup uncooked long-grain rice
1¼ tbsp chicken bouillon granules, or 4 chicken-flavor bouillon cubes
1 lb vegetable medley, (broccoli, cauliflower, and carrots)
COOKING DIRECTIONS
Spray surface of large nonstick skillet with vegetable cooking spray.
Over medium-high heat, stir-fry chicken until brown. Add water, rice,
and bouillon; bring to a boil. Reduce heat; cover and simmer 15
minutes. Stir in vegetables; cover and simmer 10-15 minutes or until
rice and vegetables are tender. Refrigerate leftovers.
NUTRITION FACTS
Calories 390
% Calories From Fat 11.3%
Total Fat 4.9g
Saturated Fats 1.3g
Monounsaturated Fats 1.5g
Polyunsaturated Fats 1.2g
Cholesterol 96mg
Sodium 170mg
Total Carbohydrates 43g
Dietary Fiber 5g
Sugar 0.1g
Protein 41g
SNAPPER RAGU WITH
TOMATOES AND OLIVES
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 25 min
Servings: 4
INGREDIENTS
2 tbsp parsley, minced
1 cup dry white wine or fish stock
1 tsp orange zest, minced
½ cup green olives
2 tsp tarragon or 2 tbsp fresh
2 tbsp dry white wine or fish stock
1½ lb snapper fillets, or cod, skinless, cut into 1 inch cubes
1½ cups Italian-style peeled tomatoes, drained and chopped
1 tbsp olive oil
¼ cup all-purpose flour
Salt and pepper, to taste
COOKING DIRECTIONS
Heat oil in a heavy nonstick skillet over medium-high heat. Lightly
dust fish cubes with flour. Shake off excess and sauté 3-4 minutes,
stirring occasionally, until golden. Transfer to a platter and set
aside. Stir tarragon, tomatoes, orange zest, and wine into same
skillet. Reduce heat to low. Cover and simmer 20-25 minutes. If stew
becomes too thick, add a little water. Return fish to skillet. Season
with salt and pepper, to taste. Simmer 2 minutes. Stir in olives,
sprinkle with parsley and serve.
NUTRITION FACTS
Calories 330
% Calories From Fat 22.9%
Total Fat 8.4g
Saturated Fats 1.4g
Monounsaturated Fats 4.4g
Polyunsaturated Fats 1.6g
Cholesterol 80mg
Sodium 250mg
Total Carbohydrates 13g
Dietary Fiber 1.9g
Sugar 2.3g
Protein 47g
EASY CHILI
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 10 min
Servings: 8
INGREDIENTS
1 jalapeño pepper, sliced lengthwise in half, seeds removed and
discarded
1 15 oz can black beans, rinsed and drained
2 lb canned pork and beans
1 small red onion, thinly sliced
1 lb canned corn, drained
1 15 oz can white beans, drained
1¼ cups canned chili style chunky tomatoes
½ cup sour cream
Salt and pepper, to taste
COOKING DIRECTIONS
Combine all ingredients, except sour cream, in a heavy nonreactive
saucepan over medium-high heat. Season with salt and pepper, to taste.
Bring to a boil. Reduce heat to low and simmer 3-4 minutes, or until
corn and onions are tender. Serve with sour cream.
NUTRITION FACTS
Calories 320
% Calories From Fat 14.6%
Total Fat 5.2g
Saturated Fats 2.5g
Monounsaturated Fats 1g
Polyunsaturated Fats 0.6g
Cholesterol 11mg
Sodium 980mg
Total Carbohydrates 57g
Dietary Fiber 14g
Sugar 9.4g
Protein 15g
SPAGHETTI SQUASH
PRIMAVERA
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 15 min
Cooking time: 40 min
Servings: 4
INGREDIENTS
1 cup yellow squash, cut into julienne strips
2 cups broccoli florets
5 oz sugar snap peas or pea pods
¼ cup scallions, sliced
1 cup mushrooms, sliced
2 cups spaghetti squash, cooked
3 tbsp balsamic vinegar
2 garlic cloves, crushed
1 tbsp parsley, chopped
¾ tsp basil
1 tbsp olive oil
2 tbsp grated Parmesan cheese
Salt and pepper, to taste
COOKING DIRECTIONS
Preheat oven to 350°F. To cook squash, halve lengthwise and discard
seeds. Place squash, cut side down, in a baking dish. Add ½ inch of
water. Bake 40-45 minutes, or until squash is tender. Remove squash
from water and cool. Remove the spaghetti-like strands by scraping
squash with a fork.
Microwave Directions: Place squash, cut side down, in a baking dish and
add ¼ cup water. Cover the dish with heavy-duty plastic wrap and make
vent holes. Microwave on high for 15 minutes, or about 5 minutes per 1
lb, until squash is tender. While squash is cooking, place broccoli,
yellow squash, and peas in a steamer basket over boiling water. Cover
saucepan and steam 1 minute. Remove steamer basket. Rinse under cold
running water and drain well. Combine with scallions, mushrooms, and
cooked spaghetti squash in a bowl.
Combine balsamic vinegar, garlic cloves, parsley, basil, and olive oil
in a jar with a tight-fitting lid. Season with salt and pepper, to
taste. Shake vigorously. Pour over vegetable mixture. Sprinkle with
Parmesan cheese and toss gently. Serve chilled or at room temperature.
NUTRITION FACTS
Calories 510
% Calories From Fat 1.8%
Total Fat 1g
Saturated Fats 0.2g
Monounsaturated Fats 0g
Polyunsaturated Fats 0.4g
Cholesterol 0mg
Sodium 110mg
Total Carbohydrates 120g
Dietary Fiber 21g
Sugar 6.4g
Protein 13g
SAUTEED ARTICHOKE
HEARTS AND POTATOES
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 15 min
Servings: 4
INGREDIENTS
16 new potatoes, peeled and halved
1 ¼ lb jarred artichoke hearts in olive oil
1 ¼ tbsp fresh thyme, chopped
2 garlic cloves, crushed
1 small onion, finely chopped
COOKING DIRECTIONS
Place potatoes in a steamer basket over boiling water. Cover pan and
steam for 10 minutes, or until tender. Drain. Drain artichoke hearts,
reserving ¼ cup of the oil. Cut artichokes in half. Heat reserved oil
in pan and add thyme, garlic, and onion. Cook, stirring occasionally,
until onion is soft. Add potatoes and artichokes. Cook, stirring
occasionally, until vegetables are heated through and potatoes are
lightly browned.
BREAST OF CHICKEN
WITH ASPARAGUS AND
CARROTS
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 15 min
Cooking time: 20 min
Servings: 4
INGREDIENTS
Heavy duty aluminum foil
4 boneless, skinless chicken breast halves, cut crosswise into ¼ inch
strips
½ lb asparagus, trimmed and cut into 1 inch
lengths
1 carrot, cut into ¼ inch rounds
1 small onion, thinly sliced
2 tbsp unsalted butter, melted
¼ tsp cayenne pepper
2 tsp lemon juice
½ tsp tarragon
Salt and pepper, to taste
COOKING DIRECTIONS
Preheat oven to 450°F. Tear off 1 large piece of foil for each serving.
Arrange sliced chicken in center of lower half of each length of foil.
Season with salt and pepper, to taste. Top with equal amounts of
asparagus, carrot, and onion.
Combine butter, cayenne pepper, lemon juice, tarragon, and salt to
taste in a bowl. Pour equal amounts of butter mixture over each piece.
Fold two ends of foil together and tightly fold 3 or 4 times. Repeat
process with ends to seal packet tightly. Arrange foil packets in a
single layer on a baking sheet. Bake 20 minutes and serve.
NUTRITION FACTS
Calories 220
% Calories From Fat 36.8%
Total Fat 9g
Saturated Fats 4.5g
Monounsaturated Fats 2.6g
Polyunsaturated Fats 0.9g
Cholesterol 88mg
Sodium 73mg
Total Carbohydrates 4.9g
Dietary Fiber 1.8g
Sugar 2.2g
Protein 28g
BAKED MAHI-MAHI
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 5 min
Cooking time: 20 min
Servings: 4
INGREDIENTS
1 tbsp orange marmalade
1 mahi-mahi, or red snapper fillets, about 24 oz each
¼ cup orange juice
1 tbsp lemon zest
2 tbsp lemon juice
1½ tbsp water
¾ tsp cornstarch
Salt and pepper, to taste
COOKING DIRECTIONS
Preheat oven to 400°F. Spray a non-reactive baking dish with cooking
spray. Arrange fish fillets in dish. Drizzle with orange and lemon
juice. Season with salt and pepper, to taste. Set aside 10-15 minutes,
turning once to marinate. Bake fish 12-15 minutes or until fish flakes
easily. Transfer fish fillets to a platter; cover and keep warm. Pour
fish juice from baking dish into a heavy saucepan. Dissolve cornstarch
in water. Stir into fish juice. Add marmalade and lemon zest. Stir over
medium-high heat 3-4 minutes or until sauce thickens. Serve sauce over
fish.
NUTRITION FACTS
Calories 62
% Calories From Fat 13.9%
Total Fat 1g
Saturated Fats 0.2g
Monounsaturated Fats 0.3g
Polyunsaturated Fats 0.3g
Cholesterol 32mg
Sodium 31mg
Total Carbohydrates 6.3g
Dietary Fiber 0.3g
Sugar 4.5g
Protein 7.2g
BALSAMIC EGGPLANT
WITH MUSHROOMS
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 15 min
Servings: 4
INGREDIENTS
1¼ tbsp olive oil
3½ tbsp balsamic vinegar
4 eggplants, halved lengthwise, thinly sliced
½ lb mushrooms, quartered
1 tbsp parsley, chopped
Salt and pepper, to taste
COOKING DIRECTIONS
Heat a heavy nonstick skillet over medium heat. Add half the oil to
skillet. Working in batches if necessary, add eggplant slices. Reduce
heat to low. Cover and cook 4 minutes or until eggplant is softened and
browned. Add 2 tbsp balsamic vinegar and boil 10 seconds or until
vinegar is evaporated and eggplants are glazed. Transfer eggplants to a
serving platter cut side up. Season with salt and pepper, to taste. Set
aside and keep warm. Add remaining oil to skillet over medium heat.
Sauté mushrooms 3 minutes or until browned and softened. Sprinkle with
remaining balsamic vinegar. Cook about 10 seconds or until glazed and
liquid is reduced slightly. Season mushrooms with pepper to taste.
Spoon mixture over eggplants and sprinkle with parsley.
NUTRITION FACTS
Calories 200
% Calories From Fat 26.1%
Total Fat 5.8g
Saturated Fats 0.8g
Monounsaturated Fats 3.4g
Polyunsaturated Fats 1g
Cholesterol 0mg
Sodium 16mg
Total Carbohydrates 37g
Dietary Fiber 20g
Sugar 16g
Protein 6.9g
BLACK BEANS TUSCANESE
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 35 min
Servings: 4
INGREDIENTS
2 tsp virgin olive oil
¼ cup onions
1 clove garlic, crushed
1 15 oz can black beans, rinsed and drained
½ cup canned crushed tomatoes
1 tbsp sage, crumbled
2 tbsp celery leaves, chopped
2 tsp lemon juice
¼ tsp pepper
COOKING DIRECTIONS
Heat oil in a heavy saucepan over medium heat. Sauté onion and garlic
3-4 minutes or until onion softens. Add beans, tomatoes, sage, and
celery leaves. Cover saucepan and simmer 25-30 minutes, stirring
occasionally. Remove cover and simmer 5-10 minutes or until thickened.
Stir in lemon juice and pepper.
NUTRITION FACTS
Calories 130
% Calories From Fat 18.7%
Total Fat 2.7g
Saturated Fats 0.4g
Monounsaturated Fats 1.7g
Polyunsaturated Fats 0.4g
Cholesterol 0mg
Sodium 480mg
Total Carbohydrates 22g
Dietary Fiber 8.1g
Sugar 1.9g
Protein 7g
SWEET & SAVORY
BROWN RICE
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 50 min
Servings: 4
INGREDIENTS
1 cup long-grain brown rice, rinsed and drained
2½ cups water
¼ cup golden raisins, or black
½ tsp curry powder
1 tart apple, peeled, cored, and finely diced
1 tsp unsalted butter
Pepper, to taste
COOKING DIRECTIONS
Heat oil in a heavy saucepan over medium heat. Sauté onion and garlic
3-4 minutes or until onion softens. Add beans, tomatoes, sage, and
celery leaves. Cover saucepan and simmer 25-30 minutes, stirring
occasionally. Remove cover and simmer 5-10 minutes or until thickened.
Stir in lemon juice and pepper.
NUTRITION FACTS
Calories 120
% Calories From Fat 11.2%
Total Fat 1.5g
Saturated Fats 0.7g
Monounsaturated Fats 0.4g
Polyunsaturated Fats 0.2g
Cholesterol 2.5mg
Sodium 10mg
Total Carbohydrates 27g
Dietary Fiber 2g
Sugar 12g
Protein 1.9g
TOMATO ZUCCHINI SOUP
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 30 min
Servings: 4
INGREDIENTS
3 cups canned crushed tomatoes
1 lb zucchini, chopped
4 cups vegetable broth
2 tbsp unsalted butter
3 tbsp all-purpose flour
1 tbsp parsley, chopped
¾ tsp nutmeg
¾ tsp pepper
¾ tsp salt (optional)
½ tsp sugar
1 cup seasoned croutons
COOKING DIRECTIONS
Combine tomatoes, zucchini, and half the broth in a heavy non-reactive
saucepan. Bring to a boil over high heat, stirring frequently. Reduce
heat to medium-low and simmer 15-20 minutes or until zucchini is soft.
Melt butter in a small heavy saucepan over medium heat. Stir in flour
with a wooden spoon to make a smooth paste. Stir in ¼ cup of the soup
liquid; mix thoroughly. Transfer flour mixture to soup and simmer 2-3
minutes or until soup is thickened and smooth. Increase heat to
medium-high. Stir in remaining stock, stirring constantly until mixture
comes to a boil. Remove from heat and add remaining ingredients, except
croutons. Serve soup sprinkled with croutons.
NUTRITION FACTS
Calories 200
% Calories From Fat 37.8%
Total Fat 8.4g
Saturated Fats 4.4g
Monounsaturated Fats 2.5g
Polyunsaturated Fats 0.7g
Cholesterol 16mg
Sodium 1900mg
Total Carbohydrates 30g
Dietary Fiber 4g
Sugar 12g
Protein 4.9g
CHICKEN PARMIGIANA
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 5 min
Cooking time: 25 min
Servings: 4
INGREDIENTS
¼ cup dry breadcrumbs
2 tbsp grated Parmesan cheese
½ tsp garlic powder
¾ tsp Italian seasoning
¾ cup mozzarella cheese, shredded
1 cup tomato sauce
1 egg, beaten
1 lb boneless, skinless chicken breast halves
COOKING DIRECTIONS
Preheat oven to 375°F. Combine breadcrumbs, Parmesan cheese, garlic
powder, and Italian seasoning in a shallow bowl. Dip each chicken
breast in beaten egg, then roll in breadcrumb mixture to evenly coat.
Place chicken on a flat pan. Bake 10 minutes. Turn chicken over and
bake another 10-12 minutes, or until chicken is thoroughly cooked.
Spoon tomato sauce over chicken. Sprinkle cheese over top. Bake 3
minutes or until cheese is melted.
NUTRITION FACTS
Calories 340
% Calories From Fat 31.8%
Total Fat 12g
Saturated Fats 5.1g
Monounsaturated Fats 3.9g
Polyunsaturated Fats 1.6g
Cholesterol 170mg
Sodium 690mg
Total Carbohydrates 11g
Dietary Fiber 1.4g
Sugar 3.8g
Protein 45g
ASPARAGUS WITH
TOMATO VINAIGRETTE
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 10 min
Cooking time: 10 min
Servings: 4
INGREDIENTS
1½ lb asparagus, tough ends discarded
¼ cup lemon juice
2 tbsp tomato paste
2 tbsp virgin olive oil
¾ tsp lemon zest
2 cloves garlic, crushed
3 tbsp rice vinegar or red wine vinegar
1 pinch white pepper
¼ tsp dry mustard
3 tbsp pimentos, chopped
Salt, to taste
COOKING DIRECTIONS
Place asparagus in a steamer basket over boiling water. Cover saucepan
and steam 5-7 minutes, or until asparagus is tender. Rinse under cold
water. Drain thoroughly and set aside. Combine lemon juice, tomato
paste, olive oil, lemon zest, garlic, pepper, mustard, and salt in a
jar with a tight-fitting lid. Shake vigorously. Arrange asparagus
spears in a shallow dish. Pour dressing over asparagus and toss gently.
Top with pimento.
NUTRITION FACTS
Calories 110
% Calories From Fat 58.1%
Total Fat 7.1g
Saturated Fats 1g
Monounsaturated Fats 5g
Polyunsaturated Fats 0.8g
Cholesterol 0mg
Sodium 13mg
Total Carbohydrates 11g
Dietary Fiber 4.3g
Sugar 4.9g
Protein 4.4g
BLACK BEAN, CORN AND
TOMATO SALAD
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Preparation time: 5 min
Cooking time: 5 min
Servings: 4
INGREDIENTS
¼ cup fresh lemon juice
3 tbsp olive oil
2 cups corn kernels, thawed if frozen
2 15 oz cans black beans, rinsed and drained
4 plum tomatoes, seeded and chopped
¼ cup parsley, minced
2 scallions, minced
¼ tsp cayenne pepper
8 lettuce leaves
Salt and pepper, to taste
COOKING DIRECTIONS
Combine lemon juice, oil, and salt, to taste, in a jar with a
tight-fitting lid. Shake vigorously. Place corn in a steamer basket
over boiling water. Cover pan and steam 3-4 minutes, or until just
cooked. Drain and combine with black beans, tomatoes, parsley,
scallions, and cayenne pepper. Season with salt and pepper, to taste.
Set aside 15 minutes, stirring occasionally. Serve salad over lettuce
leaves.
NUTRITION FACTS
Calories 390
% Calories From Fat 27.7%
Total Fat 12g
Saturated Fats 1.7g
Monounsaturated Fats 7.8g
Polyunsaturated Fats 1.9g
Cholesterol 0mg
Sodium 820mg
Total Carbohydrates 61g
Dietary Fiber 18g
Sugar 5.1g
Protein 17g
ADRIAN LEON'S
HUITLACOCHE QUESADILLA
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Serves: 10
Prep Time: 25 Minutes
Total Time 1 Hour 25 Minutes
INGREDIENTS
1 cup SPLENDA® No Calorie Sweetener, Granulated
1/2 pound mushrooms (field and shitake)
1 (7 ounce) can huitlacoche
1 medium white onion, finely chopped
1 tablespoon olive oil
1 tablespoon margarine
1 tablespoon finely chopped garlic
1 cup fresh corn kernels
1 teaspoon salt
1 teaspoon pepper
3 tablespoons fresh parsley
3 tablespoons fresh cilantro
1 (12 ounce) container cottage cheese
3 cups masa-harina for tortillas
3/4 teaspoon salt
1 3/4 cups warm water
DIRECTIONS
1. For the filling: Cook the onion with the oil and butter for 5
minutes in an 8 inch cast-iron frying pan over medium heat. Add garlic
and cook for 3 minutes. Add mushrooms and huitlacoche and continue
cooking for 7 minutes. Add SPLENDA® Granulated Sweetener and corn and
cook for another 10 minutes.
2. Stir in salt, pepper, cilantro and parsley and set aside.
3. For the masa: Pre-heat a 10 inch comal (griddle or cast-iron frying
pan) over medium heat.
4. Mix masa-harina with salt and 1 3/4 cups of warm water to make soft
but not dry dough. Divide the dough into 20 balls; shape each ball into
a 5 inch long by 1 1/2 inches wide log.
5. Place a log between two sheets of plastic, put it in a tortilla
press and press down. If you do not have a tortilla press, press with
your hand and create an oval shape, turn it and press on the other side.
6. Remove the plastic and place over the pre-heated griddle. Cook for 2
to 3 minutes on each side or until it starts to brown and removes
easily form the griddle without braking.
7. Top each tortilla with the filling and cheese, fold and serve.
Nutrition info (per serving)
Calories 220, Calories from Fat 50, Fat 6g (Saturated 1.5g),
Cholesterol < 5mg, Sodium 570mg, Carbohydrates 35g, Fiber 6g, Sugars
4g, Protein 9g
MEXICAN FRUIT PUNCH
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Serves: 20
Prep Time: 20 Minutes
Total Time 20 Minutes
INGREDIENTS
3 oranges, juiced
3 lemons, juiced
1/2 pound seedless green grapes, halved
1/2 pound plums, pitted and chopped into small bite-size pieces
1 fresh pineapple - peeled, cored and chopped into small bite-size
pieces
2/3 cup SPLENDA® No Calorie Sweetener, Granulated
4 cups strong brewed black tea, chilled
4 cups crushed ice
DIRECTIONS
In a large punch bowl, combine orange juice, lemon juice, grapes, plums
and pineapple. Stir in SPLENDA® Granulated Sweetener. Pour in tea and
crushed ice.
Nutrition info (per serving)
Calories 40, Calories from Fat 0, Fat 0g (Saturated 0g), Cholesterol
0mg, Sodium 5mg, Carbohydrates 11g, Fiber 2g, Sugars 8g, Protein 1g
ADRIAN LEON'S MANGO
LOBSTER CEVICHE
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Serves: 4
Prep Time: 25 Minutes
Total Time 30 Minutes
INGREDIENTS
12 ounces lobster meat
2 tablespoons freshly squeezed lime juice
2 tablespoons freshly squeezed orange juice
1/4 cup SPLENDA® No Calorie Sweetener, Granulated
1 cup fresh mango puree
1/2 cup diced tomatoes
1/4 cup red onions
1/4 cup cilantro, thinly sliced
1/4 cup mint, thinly sliced
2 tablespoons olive oil
1/2 teaspoon habanero sauce
1 pinch salt and pepper
DIRECTIONS
1.Mix lime juice, orange juice, SPLENDA® Granulated Sweetener, mango
puree, habanero sauce, olive oil, salt and pepper in a glass bowl.
2.Boil water in a large sauce-pan and cook lobsters for 3 minutes,
remove carefully and transfer lobsters to a large bowl of ice water to
stop the cooking.
3. Remove shell and cut meat into small pieces.
1.Place lobster in the mango sauce along with tomatoes, onions,
cilantro and mint.
5.Serve in a martini glass and garnish with corn tortilla chips.
Nutrition info (per serving)
Calories 200, Calories from Fat 70, Fat 8g (Saturated 1g), Cholesterol
80mg, Sodium 410mg, Carbohydrates 15g, Fiber 2g, Sugars 12g, Protein 17g
ADRIAN LEON'S BREAST
OF CHICKEN WITH
MANCHAMANTAL SAUCE (RED MOLE)
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Serves: 6
Prep Time: 30 Minutes
Total Time 1 Hour 15 Minutes
INGREDIENTS
1 1/2 pounds chicken breast, skinless and boneless
1 ounce guajillo, seeded and de-veined
1 1/2 ounces anchos, seeded and de-veined
1/4 cup fried plantains
1 tablespoon raisins
1 pound plum tomatoes
4 cloves garlic, roasted
1 stick Mexican cinnamon
1 slice bread or challah
2 cloves, whole
2 black peppercorns
1 allspice, whole
1/2 tablespoon salt
2 tablespoons sunflower oil
1 cup fresh pineapple
1 large apple, cored and coarsely chopped
7 cups chicken stock
1 cup SPLENDA® No Calorie Sweetener, Granulated
DIRECTIONS
1. Boil water in a 3 quart sauce pan to soak the chilies.
2. Blister the chilies on a dry Comal or cast-iron frying pan over
medium heat. Place the chilies in a medium mixing bowl, pour the
boiling water over and soak for 20 minutes.
3. Remove chilies from water and use a blender with a little of the
chili water, as needed, to puree.
4. Press the blended mixture through a food mill or sieve to remove
skins and set mixture aside.
5. Heat the chicken stock in a heavy 4 quart pot.
6. Poach the chicken in the stock over low heat for 35 to 45 minutes.
Reserve the stock and set chicken aside on a plate.
7. Roast tomatoes in a pan over medium heat for 10 to 15 minutes.
Remove tomatoes from pan to drain. Roast onions and garlic in same pan.
8. Blend tomatoes, fried plantains, raisins, garlic, bread, cinnamon,
peppercorns, allspice, salt and 2 cups of the reserved stock until
pureed and smooth, place in bowl and set aside.
9. Puree pineapple and apple together and set aside.
10. Heat the sunflower oil until smoking in a heavy 6 quart stockpot
and pan fry the chili mixture. Stirring constantly for 10-15 minutes
add the blended tomato mixture and continue to cook and stir for about
10 minutes, add the SPLENDA® Granulated Sweetener and keep frying 15
more minutes (thin with stock as needed). Stir in the pineapple and
apple puree. Continue cooking until the mole is thick enough to coat
the back of a spoon.
11. Place chicken in a wide bowl and ladle the mole over it.
Nutrition info (per serving)
Calories 290, Calories from Fat 110, Fat 12g (Saturated 2g),
Cholesterol 65mg, Sodium 1990mg, Carbohydrates 21g, Fiber 3g, Sugars
12g, Protein 24g
CHICKEN & SWEET
POTATO STEW
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Serves: 6
Ingredients
6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cut into spears
1/2 pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary or 1/2 teaspoon dried rosemary,
crushed
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 tablespoons white-wine vinegar
Directions
Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine,
rosemary, salt and pepper in a 6-quart slow cooker; stir to combine.
Put the lid on and cook on low until the potatoes are tender, about 5
hours. Before serving, remove bones from the chicken, if desired, and
stir in vinegar.
CHICKEN POT PIE
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Serves: 8
Baking Time: 45 minutes
Ingredients
Ingredients for the chicken
2 tablespoons olive oil
6 cloves crushed garlic
1 tablespoon picked thyme leaves or 1 teaspoon dried
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 tablespoon chopped fresh tarragon or 1 teaspoon dried
1 bay leaf
1 teaspoon turmeric
2 teaspoons salt-free all-purpose seasoning
1 teaspoon ground black pepper
1/2 teaspoon salt
2 cups frozen pearl onions, thawed
1 cup carrots, peeled and cut into 1-inch cubes
1 cup celery, cut into 1-inch pieces
1 cup shiitake mushrooms, sliced ½-inch thick
1 cup crimini or button mushrooms, quartered
4 tablespoons flour
1/4 cup Pernod (optional)
3 cups low-sodium chicken stock
1 pound skinless, boneless chicken breast, cut into 2” cubes
1 cup frozen sweet peas, thawed
1/2 cup chopped parsley
Ingredients for the crust
1 and 1/3 cups flour
1/2 teaspoon salt (optional)
1/2 cup trans fat free margarine spread
3 tablespoons ice water
Cooking Instructions
Prepare the chicken. In a large sauté pan over medium-high heat, heat
the olive oil until hot. Stir in the garlic, thyme, oregano, tarragon,
bay leaf, turmeric, salt-free all-purpose seasoning, pepper, salt and
sauté for one minute. Add the onions, carrots, celery, and mushrooms
and sauté for two minutes. Stir in the flour and coat the vegetables
well. Add the Pernod, if using, and chicken stock and stir to blend
well. Allow the mixture to come to a simmer. Stir in the chicken and
simmer for five minutes. Stir in the peas and parsley. Remove from heat
and pour the mixture into a 3-quart oval casserole. Cover loosely with
foil and set aside.
Preheat the oven to 375°F. Line a rimmed baking sheet with foil and set
aside. To make the crust, place the flour (and salt, if using) in a
medium-sized bowl and add the margarine spread, cut into one-inch
pieces. Cut the margarine spread into the flour with a fork or pastry
cutter (this can all be done in a food processor) until crumbly. Avoid
over-working the dough. Add the ice water and mix (pulse in a food
processor) until the dough just comes together. Roll the dough between
two pieces of film wrap until it matches the size of the casserole.
(Hold the dish above the dough to check for correct size.) Peel off the
top layer of wrap and bring the casserole next to the dough. Lift the
dough by the bottom wrap and use it to help invert the crust onto the
casserole. Trim the outside edges of the crust and gently press the
dough so that it fits perfectly around the inside perimeter of the
casserole dough. Cut eight, evenly spaced 1-inch vents in the dough as
demarcations of portions and to release steam while baking. Place the
casserole on the foil-lined baking sheet and bake until the crust is
golden brown and the juices are bubbling, about 45 minutes. Let the
casserole rest for 10 minutes before serving. Serve the pie in a soup
plate over a small mound of Olive Oil Mashed Potatoes.
Note: This filling for the pie can be made a day or so in advance. Feel
free to put an egg wash (one egg whisked with a tablespoon of water) on
the finished pastry before baking if you prefer a sheen on your crust.
This version of pot-pie is loaded with vegetables, gets rid of the
cream or milk usually called for in other recipes, and the crust is
trans-fat-free.
Nutritional Analysis Per serving
Calories Per Serving 295
Total Fat 9 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 5 g
Cholesterol 33 mg
Sodium 493 mg
Carbohydrates 33 mg
Fiber 3 g
Sugar 4 g
Protein 19 g
Dietary Exchanges: 2 lean meat, 1 1/2 starch, 2 vegetable, 1/2 fat
BEEF AND SPINACH
BURRITOS
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Have a fiesta with these Beef and Spinach Burritos! They're a great
dish to use for entertaining guests or just as a family meal.
Serves: 8
Preparation Time: 5 min
Cooking Time: 10 min
Ingredients
1 pound lean ground beef
1 tablespoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1 10 ounces package frozen chopped spinach, defrosted and well drained
1 cup prepared chunky salsa
3/4 cup shredded Colby Jack cheese
8 medium flour tortillas, warmed
Instructions
1. In large nonstick skillet, brown ground beef over medium heat 8 to
10 minutes or until no longer pink, stirring occasionally. Pour off
drippings.
2. Season beef with chili powder, cumin, salt and pepper. Stir in
spinach and salsa; heat through.
3. Remove from heat and stir in cheese.
4. To serve, spoon 1/2 cup beef mixture in center of each tortilla.
Fold bottom edge up and over filling; fold right and left sides to
center, overlapping edges.
BOOYAH MEATLOAF
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Flavored with tasty turkey bacon, this recipe for Booyah Meatloaf is so
good that you might shout after your first bite! In terms of flavor
intensity, this might be one of the best meatloaf recipes.
Serves: 6
Ingredients
4 slices turkey bacon, chopped
2 tablespoons sun dried tomatoes, chopped
2 egg whites
1/2 cup green pepper, chopped finely
1/2 cup onion,chopped finely
1/2 cup whole wheat bread crumbs
1/3 cup low sodium tomato juice
1 1/3 teaspoons Worcestershire sauce
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon black pepper, freshly cracked
1 1/2 pounds 97% lean ground beef
6 slices beefsteak tomato, about 1/4-inch thick
1 teaspoon light olive oil
Instructions
1. In skillet, cook turkey bacon over medium-high heat for about 5
minutes or until crisp. Drain on paper towels.
2. Meanwhile, soak sun-dried tomatoes in boiling water for 5 minutes or
until softened. Drain.
3. In large bowl, beat egg whites lightly, add bacon, sun-dried
tomatoes, green pepper, onion, bread crumbs, tomato juice,
Worcestershire sauce, salt, basil, oregano and pepper. Mix in beef.
4. Pack beef mixture into 8 by4-inch loaf pan. Lay slices of tomato on
top, overlapping slightly, brush with oil.
5. Bake in 350 degree F oven for about 1 hour, or until no longer pink
inside and tomato slices are roasted. Drain off any excess fat.
6. Serve with your favourite mashed potatoes and mushrooms and green
beans.
HEALTHY TUNA
CASSEROLE
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
A healthy tuna noodle casserole lives and dies by what binds it. Rich,
decadent casseroles can be made with butter and carbs and cream. Really
good, and good for you, tuna noodle casseroles can be made with low fat
cream of mushroom soup.
Tip: When you make this tuna dish (or another) try to use tuna in a
pouch; the taste is far less metallic than what you get in a can.
Ingredients:
16 ounces whole wheat penne noodles
2 cans low fat cream of mushroom soup
8-ounces tuna
3 stalks celery, sliced
4 tablespoons bread crumbs or crumbled crackers
Directions:
1. Preheat your oven to 350 degrees F.
2. In a pot of well-salted water, boil the whole wheat pasta; cook it
about 2 minutes less than the package suggests; drain.
3. Mix the noodles, cream of mushroom soup, tuna and celery in a mixing
bowl and pour into a baking dish; top with bread crumbs. Bake until the
casserole is bubbly, about 20 minutes.
CARAMELIZED SPICED
FRENCH TOAST
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Time: Hands On: 20 minutes
Total Time: 20 minutes
Servings: Makes 4 servings (2 slices each)
Ingredients
PAM® Original No-Stick Cooking Spray
1 cup fat free milk
1 cup Egg Beaters® 100% Liquid Egg Whites (1 cup = 8 oz)
1 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
3/4 cup raw cane sugar
8 slices thick-sliced white bread (Texas toast)
Assorted berries, optional
Directions
1. Spray 10-inch non-stick skillet or griddle with cooking spray. Heat
over medium-high heat.
2. Combine milk, Egg Beaters, cinnamon and nutmeg in shallow dish;
whisk to combine. Set aside. Place sugar in another shallow dish in an
even layer.
3. Dip a slice of bread on both sides in Egg Beaters mixture. Place in
hot skillet. Cook 2 to 3 minutes on each side or until lightly browned.
Lightly press each side of cooked French toast into raw sugar; return
to skillet. Cook 1 minute on each side or until sugar has browned and
is crisp. Repeat with remaining bread.
4. Serve hot with assorted berries, if desired
Nutrition Facts
Amount per Serving % Daily Value*
Calories 411
Total fat 4% 3 g
Saturated fat 1% 0 g
Cholesterol 0% 1 MG
Sodium 25% 599 MG
Carbohydrate 27% 80 g
Dietary fiber 6% 2 g
Sugars 4% 42
Protein 30% 15 g
Vitamin A 3%
Vitamin C 0%
Calcium 16%
Iron15%
Percent Daily Values are based on a 2,000 calorie diet
ALMOND AND APRICOT
BISCOTTI
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Dietitian's tip: This twice-baked cookie is a classic with coffee or
tea. The whole-wheat and nuts are good sources of manganese (a mineral
that helps bone formation) and selenium (an antioxidant important for
thyroid hormone function).
MAKES 24 COOKIES
Ingredients
3/4 cup whole-wheat (whole-meal) flour
3/4 cup all-purpose (plain) flour
1/4 cup firmly packed brown sugar
1 teaspoon baking powder
2 eggs, lightly beaten
1/4 cup 1 percent low-fat milk
2 1/2 tablespoons canola oil
2 tablespoons dark honey
1/2 teaspoon almond extract
2/3 cup chopped dried apricots
1/4 cup coarsely chopped almonds
Directions
Preheat the oven to 350 F.
In a large bowl, combine the flours, brown sugar and baking powder.
Whisk to blend. Add the eggs, milk, canola oil, honey and almond
extract. Stir with a wooden spoon until the dough just begins to come
together. Add the chopped apricots and almonds. With floured hands, mix
until the dough is well blended.
Place the dough on a long sheet of plastic wrap and shape by hand into
a flattened log 12 inches long, 3 inches wide and about 1 inch high.
Lift the plastic wrap to invert the dough onto a nonstick baking sheet.
Bake until lightly browned, 25 to 30 minutes. Transfer to another
baking sheet to cool for 10 minutes. Leave the oven set at 350 F.
Place the cooled log on a cutting board. With a serrated knife, cut
crosswise on the diagonal into 24 slices 1/2-inch wide. Arrange the
slices, cut side down, on the baking sheet. Return to the oven and bake
until crisp, 15 to 20 minutes. Transfer to a wire rack and let cool
completely. Store in an airtight container.
Nutritional Analysis
(per serving) Serving size: 1 cookie
Calories 73
Cholesterol 18 mg
Protein 2 g
Sodium 68 mg
Carbohydrate 12 g
Fiber 1 g
Total fat 2 g
Potassium 100 mg
Saturated fat 0 g
Calcium 29 mg
Monounsaturated fat 1 g
Source: Mayo Clinic
EGGPLANT WITH
TOASTED SPICES
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Dietitian's tip: Here, toasted mustard seed and other spices often used
in India infuse olive oil with pungent flavor. The oil is then used to
make a fresh cherry tomato sauce for smoky slices of grilled eggplant.
Serves 4
Ingredients
1 large eggplant (aubergine), about 1 1/2 pounds
1 teaspoon mustard seed
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon curry powder
Pinch of ground ginger
Pinch of ground nutmeg
Pinch of ground cloves
1 tablespoon olive oil
1/2 yellow onion, finely chopped
2 cups cherry tomatoes, halved, or 1 cup tomato sauce
1 tablespoon light molasses
1 garlic clove, minced
1 teaspoon red wine vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon chopped fresh cilantro (fresh coriander)
Directions
Prepare a hot fire in a charcoal grill or preheat a gas grill or
broiler. Away from the heat source, lightly coat the grill rack or
broiler pan with cooking spray. Position the cooking rack 4 to 6 inches
from the heat source.
Trim the eggplant and cut lengthwise into slices about 1/4-inch thick.
Arrange the slices on the rack or broiler pan and grill or broil,
turning once, until the eggplant is tender and browned, about 5 minutes
on each side. Set aside and keep warm.
In a small bowl, combine the first 7 spices. In a large frying pan,
heat the olive oil over medium heat until hot but not smoking. Add the
spice mixture and cook, stirring constantly, for about 30 seconds.
Quickly add the onion and saute until soft and translucent, about 4
minutes. Add the tomatoes, molasses, garlic and vinegar. Cook the
sauce, stirring occasionally, until thickened, about 4 minutes. Season
with the salt and pepper.
Transfer the eggplant to a warmed serving dish or individual plates,
pour the sauce over, and garnish with the cilantro.
Nutritional Analysis (per serving)
Calories 117
Monounsaturated fat 3 g
Protein 3 g
Cholesterol 0 mg
Carbohydrate 19 g
Sodium 163 mg
Total fat 4 g
Fiber 6 g
Saturated fat <1 g
Source: Mayo Clinic
SWORDFISH STEAKS
WITH LIME AND
CORIANDER
~Shared by Larry
Holmes, Toronto,
Canada
1 pound swordfish or halibut steaks (about ¾ inch thick)
Juice of 1 lime
1 tablespoon olive oil
2 tablespoons chopped fresh coriander (or 1/2 teaspoon ground)
Freshly ground pepper
Garnish: Lime wedges, fresh coriander sprigs
Place fish in single layer in shallow dish. Sprinkle with lime
juice, olive oil and coriander; cover and refrigerate for at
least 15 minutes or up to 4 hours, turning once or twice.
Broil or grill fish for 5 to 8 minutes or until fish is opaque and
flakes easily when tested with a fork. If grilling, turn halfway
through. (Time will vary depending upon thickness of fish, about 10
minutes per inch of thickness.) Sprinkle with pepper to taste.
Garnish each serving with lime wedges and sprigs of fresh coriander.
Makes 4 servings.
PER SERVING:
Calories 150
Fat 8 g
Cholesterol 64 mg
Sodium 108 mg
Protein 23 g
Carbohydrates 0
Vitamin A, niacin
MUSSELS ON THE HALF
SHELL
~Shared by Larry
Holmes, Toronto,
Canada
3 pounds mussels
¼ cup white wine or water
2 tablespoons vegetable oil
2 tablespoons lemon juice
3 cloves garlic, minced
½ cup chopped fresh parsley
2 medium tomatoes, diced
Scrub mussels and discard any that do not close when tapper; cut
off any hairy beards. In a large heavy saucepan, boiling wine or
water to boil. Add mussels. Cover and cook over medium-high
heat for 5 to 7 minutes or until mussels open. Discard any that
do not open.
Remove from heat; reserve 2 tablespoons of cooking liquid. When
mussels are cool enough to handle, using small knife separate mussels
from shell and set aside; reserve half of shells
In bowl, combine reserved cooking liquid, oil, lemon juice, garlic,
parsley and tomatoes; add mussels and stir gently. Cover
and refrigerate for 3 hours.
To serve, place a mussel in each half shell; spoon tomato mixture
over. Arrange on a
Platter and pass with drinks, or arrange on individual plates and serve
as a first course.
Makes about 6 first-course servings.
PER SERVING:
Calories 114
Fat 6 g
Cholesterol 33 mg
Sodium 197 mg
Protein 10 g
Carbohydrates 5 g
Good: vitamin C, iron, niacin
GRILLED TURKEY
SCALOPPINI WITH HERBS
AND GARLIC
~Shared by Larry
Holmes, Toronto,
Canada
3 cloves garlic, minced
½ teaspoon each dried thyme, rosemary and oregano
2 tablespoons olive oil
2 tablespoon lemon juice
¼ teaspoon salt
Freshly ground pepper
1 pound turkey scaloppini
In food processor or small bowl, combine garlic, thyme, rosemary,
oregano, oil, lemon juice, salt and pepper to taste; mix
well. Brush over both sides of turkey. (Grill immediately
or cover and let stand at room temperature for 30 minutes or
refrigerate for up to 2 hours.) On slightly greased grill 4 inches from
hot coals, grill turkey for 2 minutes on each side or just until cooked
through.
Makes 4 servings.
PER SERVING:
calories: 162
fat 6 g
cholesterol 57 mg
sodium 120 mg
protein 25 g
carbs 1 g
Excellent niacin
CREAM OF PARSNIP
SOUP WITH GINGER
~Shared by Larry
Holmes, Toronto,
Canada
1 onion, chopped
4 medium parsnips, peeled and cubed, about 10 ounces
1 cup water
1 tablespoon soft margarine
2 tablespoons all-purpose flour
1 cup chicken stock
1 ½ teaspoon grated fresh gingerroot
¾ cup 2% milk
Salt and white pepper
In saucepan, combine onion, parsnips,, and water; simmer, covered
for 8 to 10 minutes or until parsnips are tender. Purée in
blender or food processor and set aside.
In saucepan, melt soft margarine over medium heat; stir in flour
and cook for 1 minute. Stir in chicken stock and coo, stirring
until mixture coves to boil and thickens.
Add pureed parsnip mixture, gingerroot, milk, and salt and pepper to
taste. Stir to mix well and heat through. Serve hot or
cold. (If too thick, thin with more milk or chicken stock.)
Makes 5 servings, 2/3 cup each.
PER SERVING:
Calories 111
Fat 3 g
Cholesterol 3 mg
Sodium 194 mg
Protein g
Carbs 17g
Good: fiber, vitamin C
FRESH PEACHES WITH
BANANA CREAM WHIP
~Shared by Larry
Holmes, Toronto,
Canada
1 egg white
1 large banana, mashed
1 tablespoon icing sugar
1 teaspoon lemon juice
2 cups sliced fresh peaches
In a small bowl, beat egg white until foamy. Add banana, icing
sugar and lemon juice; beat until mixture forms stiff
peaks. Spoon peaches into individual dishes; top with the banana
cream.
Makes 4 servings.
PER SERVING:
Calories 82
Fat 0 g
Cholesterol 0 mg
Sodium 13 mg
Protein 1 g
Carbs 20 g
Fiber, vitamin C
FAMILY FAVORITE
SHEPHERD’S PIE
~Shared by Larry
Holmes, Toronto,
Canada
1 pound lean ground beef or pork or lamb Or a combination of these
2 onions chopped
2 cloves garlic, minced
1 carrot, minced (optional)
1/3 cup tomato paste
2/3 cup water
1 teaspoon dried thyme
2 teaspoon Worcestershire sauce
Freshly ground pepper
Paprika
2 cups mashed potatoes
In skillet over medium heat, cook beef, stirring to break up
meat, until brown; pour off fat. Add onions, garlic, and
carrot; cook until tender. Add tomato paste, water , thyme,
Worcestershire sauce, and pepper to taste. Simmer for 5 minutes,
stirring up any brown bits on bottom of pan.
Spoon meat mixture into 8-cup baking or microwave-safe dish;
spread mashed potatoes evenly on top. Sprinkle with paprika
to taste. Bake in 375-degree oven for 335 minutes or until heated
through, or microwave at HIGH power for 9 minutes.
Makes 5 servings.
PER SERVING:
Calories 324
Fat 12 g
Cholesterol 60 mg
Sodium 95 mg
Protein 20g
Carbs 35g
GOOD: Fiber, iron
EXCELLENT: Vit. A,C, thiamin, niacin
RANCH-STYLE
BUTTERMILK DRESSING
~Shared by Larry
Holmes, Toronto,
Canada
1 cup buttermilk
1/3 cup mayonnaise
1 small clove garlic, minced
½ teaspoon granulated sugar
½ teaspoon dried dill weed
¼ teaspoon dry mustard
Pinch freshly ground pepper
2 tablespoon chopped fresh parsley
In a small bowl or jar, combine buttermilk, mayonnaise, garlic, sugar,
dill weed, mustard, pepper and parsley; mix well, Cover and
refrigerate for up to 4 days.
Makes 1 1/2 cups
PER 1 tablespoon serving:
Calories 17
Fat 1g
Cholesterol 2mg
Sodium 47mg
Protein 0.9g
Carbs. 1g
ITALIAN TOMATO
BRUSCHETTA
~Shared by Larry
Holmes, Toronto,
Canada
8 slices French or Italian bread, ½-inch thick
2 cloves garlic, halved
1 teaspoon olive oil
2 tablespoons minced onion
1 large tomato, diced
Pinch dried oregano
Pinch freshly ground pepper
2 teaspoons grated Parmesan cheese (optional)
Under broiler or in toaster oven, toast bread on both sides untidily
brown. Rub one side of hot toast with cut side of garlic.
While bread is toasting, heat oil in nonstick skillet over
medium- heat; add onion and cook stirring, until tender.
Add tomato, oregano and pepper; stir to mix. Spoon tomato mixture
over garlic side of hot toast and serve immediately.
Alternatively, sprinkle with Parmesan and (if using) broil for 1
minute.
Makes 4 servings.
PER SERVING (including Parmesan)
Calories 105
Fat 2g
Cholesterol 1mg
Sodium 190mg
Protein 3g
Carbs 19g
OAT BRAN
BANANA-RAISIN MUFFINS
~Shared by Larry
Holmes, Toronto,
Canada
1 egg lightly beaten
¼ cup vegetable oil
½ cup granulated sugar
1 cup mashed bananas
1 teaspoon vanilla
1 cup whole-wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1 cup oat bran
½ cup raisins
In bowl, combine egg, oil, sugar, bananas and vanilla. Mix
well. In another bowl, mix together flour, baking soda, baking
powder, oat bran and raisins; stir into egg mixture, mixing only
until combined.
Spoon into 12 nonstick or paper-lined muffin tins, filling each
about 2/3 full. Bake in 400-degree oven for 20 to 25 minutes or
until firm to touch.
Makes 12 muffins.
PER MUFFIN:
Calories 165
Fat 5g
Cholesterol 23mg
Sodium 102mg
Protein 3g
Carbs 29
GOOD fiber
CARAMEL APPLE DESSERT
~Shared by Treva, NC
1/4 c Unsalted Peanuts
2 c Vanilla Wafers,Crushed
1/3 c Unsalted Butter,Melted
8 oz Fat Free Cream Cheese
8 oz Cool Whip
1/4 c Sugar
3 & 1/4 c Skim Milk
2 sm Vanilla Pudding
1/2 c Caramel Ice Cream Topping
2 Apples,1 Red And 1 Green, Chopped
Mix wafer crumbs and butter. Press into bottom of 13 x 9
pan. Beat cream cheese, sugar and 1/4 cup milk until blended. stir in 1
cup Cool Whip. Spread over crust. Beat pudding mix and remaining milk
with whisk for 2 minutes. Stir in 1/4 cup caramel topping. Pour
over cream cheese layer. Top with remaining Cool Whip. Refrigerate 5
hours or until firm. Top with apples and nuts. Drizzle with
remaining caramel topping.
Yield: 24 Servings
Per Serving:
155 Calories
3 g Protein
6 g Total Fat
3 g Saturated Fat
1 g Polyunsaturated Fat
2 g Monounsaturated Fat
24 g Carbohydrates
0.5 g Fiber
312 mg Sodium
124 mg Potassium
17 mg Cholesterol
CHICKEN MOZZARELLA
~Shared by Treva, NC
Prep: 20 minutes; Bake: 20 minutes; Serves: 4
This effortless meal from the oven features mozzarella-topped chicken
breasts baked in an Italian-seasoned tomato sauce...and it's on the
table in just 40 minutes
1 & 1/4 pounds skinless, boneless chicken breast halves
1 can (10 3/4 ounces) Campbell's® Healthy Request® Condensed Tomato
Soup
1/2 teaspoon dried Italian seasoning or dried oregano leaves, crushed
1/2 teaspoon garlic powder
1/4 cup shredded mozzarella cheese
1/2 of a 1-pound package corkscrew-shaped pasta (rotini) (about 3
cups), cooked without salt and drained
Place the chicken into a 2-quart shallow baking dish. Stir the soup,
Italian seasoning and garlic powder in a medium bowl. Spoon the soup
mixture over the chicken. Bake at 400°F. for 20 minutes or until
the chicken is cooked through. Sprinkle with the cheese. Serve the
chicken and sauce with the pasta.
Ingredient Note: We develop our recipes using a 4-to 5-ounce skinless,
boneless chicken breast half per serving. However, there are a range of
sizes available in-store, from the butcher counter to the meat case and
the freezer section. Use whichever you prefer- just follow the recipe
as written above for the best result. If you're using larger chicken
breasts they may require a little longer cooking time.
Nutritional Values per Serving:
Using Healthy Request Tomato Soup: Calories 450, Total Fat 7g,
Saturated Fat 2g, Cholesterol 87mg, Sodium 368mg, Total Carbohydrate
53g, Dietary Fiber 3g, Protein 41g, Vitamin A 6%DV, Vitamin C 6%DV,
Calcium 8%DV, Iron 17%DV
Source: Campbell's
GOOD-FOR-YOU STUFFED
PEPPERS
~Shared by Treva, NC
Prep: 20 minutes; Bake: 45 minutes; Stand: 5 minutes
Serves: 6
1/2 cup uncooked quick-cooking brown rice
1 pound extra lean ground beef
3 cups Prego® Heart Smart Traditional Italian Sauce
6 medium green peppers
4 ounces shredded fat-free mozzarella cheese (about 1 cup)
Cook the rice without salt or butter according to the package
directions. Cook the beef in a 10-inch skillet over medium-high
heat until it's well browned, stirring often to break up the meat. Pour
off any fat. Stir 2 cups of the sauce and the rice in the
skillet. Cut each pepper in half lengthwise. Discard the seeds
and white membranes.
Place the pepper shells in a 17 x 11-inch roasting pan. Spoon the
beef mixture into the pepper shells.
Pour the remaining sauce over the filled peppers. Cover the dish. Bake
at 400° F. for 45 minutes or until the peppers are tender. Top with the
cheese. Let stand for 5 minutes or until the cheese is melted.
Nutritional Values per Serving:
Using Campbell's Heart Smart Traditional Italian Sauce: Calories 251,
Total Fat 6g, Saturated Fat 2g, Cholesterol 47mg, Sodium 643mg, Total
Carbohydrate 26g, Dietary Fiber 6g, Protein 24g, Vitamin A 26%DV,
Vitamin C 82%DV, Calcium 21%DV, Iron 16%DV
Source: Campbell's Kitchen
BUTTERMILK-OATMEAL
PANCAKES
~Shared by Treva, NC
Start your day in a hearty, high-grain way with these
buttermilk-oatmeal pancakes. Maple syrup is a perennial favorite atop a
stack of these pancakes; sliced bananas would also complement their oat
flavor.
Healthy Hearts Tip: Add Oats or Wheat Germ to Breakfast
Adding oats or wheat germ to waffle or pancake batter provides
cholesterol-lowering fiber and great texture.
6 servings, 2 pancakes each
Active Time: 35 minutes
Total Time: 55 minutes
Ingredients
2 & 1/2 cups nonfat buttermilk (see Tip)
3/4 cup rolled oats
1 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup toasted wheat germ
1/4 cup packed light brown sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 large egg
2 large egg whites
2 teaspoons canola oil, divided
Maple syrup, (optional)
1. Combine buttermilk and rolled oats in a small bowl; let rest for 20
to 30 minutes to soften oats. Stir all-purpose flour, whole-wheat
flour, wheat germ, brown sugar, baking powder, baking soda, cinnamon
and salt in a medium bowl. Whisk egg, egg whites and 1 teaspoon oil in
a separate bowl. Add the oat mixture and the flour mixture and stir
with a wooden spoon until just combined.
2. Lightly brush a large nonstick skillet with a little of the
remaining 1 teaspoon oil and heat over medium. Using 1/4 cup batter for
each pancake, pour batter onto the skillet and cook until the underside
is browned and the bubbles on top remain open, 2 to 3 minutes. Turn the
pancakes over and cook until the underside is browned, about 1 to 2
minutes. Transfer to a platter and keep warm in a 200°F oven. Repeat
with remaining batter, brushing skillet with a little of the remaining
oil as needed. Serve hot, topping with maple syrup if desired.
Nutrition Per serving: 271 Calories; 5 g Fat; 1 g Sat; 2 g Mono; 39 mg
Cholesterol; 46 g Carbohydrates; 12 g Protein; 4 g Fiber; 675 mg
Sodium; 293 mg Potassium
3 Carbohydrate Serving
Exchanges: 3 starch, 1 fat
Tips & Notes
* Make Ahead Tip: Store the batter (Step 1) in an airtight container in
the refrigerator overnight.
* Tip: No buttermilk? You can use buttermilk powder prepared according
to package directions. Or make “sour milk”: the ratio is 1 tablespoon
lemon juice or vinegar to 1 cup milk.
Source: EatingWell: EatingWell for a Healthy Heart Cookbook (2008)
GREEN BEANS WITH
MUSHROOMS
~Shared by Treva, NC
Preparation time: 10 min
Servings: 4
1 & 1/2 tbsp olive oil
1 tsp Dijon mustard
2 tbsp lemon juice
1 lb green beans, trimmed and cut into 2 in. pieces
1 lb mushrooms, trimmed and sliced
Place green beans in a steamer basket over boiling water. Cover
saucepan and steam green beans 8-10 minutes or until tender. Transfer
to a large serving bowl and keep warm. Heat oil in a heavy nonstick
skillet over medium heat. Sauté mushrooms 8-10 minutes or until
browned. Transfer mushrooms to green beans. Stir in mustard, lemon
juice, and salt and pepper to taste.
Calories 110; % Calories From Fat 46.6%; Total Fat 5.7g;
Saturated Fats 0.8g; Mono-unsaturated Fats 3.7g; Poly-unsaturated Fats
0.8g; Cholesterol 0mg; Sodium 9.2mg; Total Carbohydrates
15g; Dietary Fiber 6.4g
BROCCOLI WITH GARLIC
~Shared by Treva, NC
Preparation time: 5 min
Cooking time: 10 min
Servings: 4
6 cloves garlic, peeled and thinly sliced lengthwise
1 tsp unsalted butter
2 tbsp lemon juice
1 & 1/4 lb broccoli florets
Place broccoli in a steamer basket over boiling water. Sprinkle with
garlic slices. Cover saucepan and steam 5-7 minutes or until bright
green and tender. Remove steamer basket and discard water. Return
broccoli and garlic to saucepan. Season with salt and pepper to taste.
Add butter and lemon juice and toss gently.
PARSLEYED GREEN BEANS
~Shared by Treva, NC
Preparation time: 5 min; Cooking time: 10 min
Servings: 4
1 tbsp parsley, minced
1 & 1/2 lb green beans, trimmed
1 tbsp virgin olive oil
Place green beans in a steamer basket over boiling water. Cover
saucepan and steam 7-8 minutes or until tender. Remove beans from pan.
Rinse under cold running water. Transfer to a bowl and add oil, parsley
and salt and pepper to taste. Toss and serve.
Nutrition Facts: Calories 83; % Calories From Fat 39%; Total Fat
3.6g; Saturated Fats 0.5g;
Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.5g; Cholesterol
0mg; Sodium 11mg;
Total Carbohydrates 12g; Dietary Fiber 5.8g; Sugar 2.4g; Protein
3.1g
Click
if you have a submission for the Reader Recipe section of A
to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
|
|
|
PUMPKIN CHEESECAKE
~Shared by Mary S.,
Nashville, TN
Yield: 12 to 14 slices
INGREDIENTS
- 3/4 cup ground reduced-fat graham crackers
- 3/4 cup ground gingersnap cookies
- 8-1/4 teaspoons Equal for Recipes or 27 packets Equal
sweetener, divided
- 4-5 tablespoons margarine, melted
- 2 packages (8 ounces each) fat-free cream cheese
- 1 cup canned pumpkin
- 2 eggs
- 2 egg whites
- 2 teaspoons ground cinnamon
- 1 teaspoon ground cloves
- 1 teaspoon ground ginger
- 2 tablespoons cornstarch
- 1 cup light whipped topping
- Chopped toasted pecans, as garnish
DIRECTIONS
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes,
and melted margarine in bottom of 9-inch springform pan; reserve 2
tablespoons crumb mixture Pat remaining mixture evenly on bottom and
1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned,
about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs,
and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes,
spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes;
sprinkle with reserved crumbs and return to oven. Turn oven off and let
cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours
or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213,
Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg,
Protein: 12.1 g, Carbohydrate: 18.2 g
Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
Source: 1,001
Recipes For People with Diabetes by Surrey Books
BAKED BLUEFISH
~Shared by Mary S.,
Nashville, TN
Yield: 4 Servings
INGREDIENTS
- 1 pound bluefish fillets
- 1 medium-size red onion, thinly sliced
- 2 teaspoons virgin olive oil
- 1 garlic clove, minced
- 2 tablespoons chopped fresh parsley
- Salt and pepper to taste
- Paprika
- Lemon wedges
DIRECTIONS
Preheat oven to 450 degrees F. Coat a 9-inch baking dish with non-stick
cooking spray. Rinse fish and pat dry. Arrange onion in the baking dish
and top with fish fillets, skin-side down.
Mix olive oil, minced garlic and parsley together and spread over fish.
Sprinkle with salt and pepper and a little paprika.
Bake, uncovered, 18 minutes until fish turns from translucent to
opaque. Garnish with lemon wedges.
Nutritional Information Per Serving (1/4 of recipe): Calories: 254,
Cholesterol: 63 mg, Carbohydrate: 3 g, Protein: 21 g, Sodium: 129 mg,
Fat: 17 g
Diabetic Exchanges: 3 Low-fat Meat, 1/2 Vegetable
Source: Light
and Easy Diabetes Cuisine by Betty Marks
CILANTRO-LIME
CHICKEN THIGHS
~Shared by Mary S.,
Nashville, TN
Yield: 6 servings (2 thighs each)
INGREDIENTS
- 12 ounces plain lowfat yogurt
- 1 bunch cilantro, roughly chopped
- Juice from 2 limes
- 7 cloves garlic
- 1/2 teaspoon salt
- 2 teaspoons pepper, coarse grind
- 12 boneless, skinless chicken thighs, about 4 pounds
- Nonstick cooking spray
DIRECTIONS
Combine the yogurt, cilantro, lime juice, garlic, salt, and pepper in a
food processor. Pulse to combine to make a marinade.
Place the chicken in an extra large (2-gallon) resealable plastic bag.
Pour the marinade over the chicken. Seal the bag. Gently work the
marinade over the chicken to coat thoroughly. Place in the refrigerator
and allow to marinate 6 to 8 hours.
When ready to cook the chicken, preheat the oven to 350 degrees. Spray
a roasting pan with the nonstick cooking spray and place the marinated
chicken in a roasting pan. Reserve the marinade. Cook the chicken for 1
hour, basting with marinade as necessary for the first half of cooking
time.
Cook the chicken until the internal temperature reaches 180 degrees,
measured with a meat thermometer.
Nutritional Information Per Serving (2 chicken thighs): Calories: 263,
Fat: 12 g, Cholesterol: 102 mg, Sodium: 133 mg, Carbohydrate: 7 g,
Protein: 30 g
Diabetic Exchanges: 4 Lean Meat, 1/2 Milk
Source: Diabetes
Cookbook for Dummies
CRANBERRY-RASPBERRY
GRANITA
~Shared by Mary S.,
Nashville, TN
Yield: 6 servings
INGREDIENTS
- 2 cups 100% juice cranberry-raspberry juice blend
- 1-1/2 cups raspberries (fresh or previously frozen, thawed, and
drained)
- 1/2 cup Splenda sugar substitute
DIRECTIONS
In a blender, combine the juice and raspberries. Mix well. Pour the
mixture through a fine-mesh sieve placed over a mixing bowl. Press the
mixture gently through the sieve, as necessary, to extract as much
juice as possible. Discard the mixture in the sieve or reserve for
another use.
Add the Splenda to the strained juice mixture and stir to mix well.
Cover and freeze. Stir thoroughly with a fork about every 30 minutes,
for 6 hours or so, or until the granita is frozen in a crumbly, grainy
texture.
Nutritional Information Per Serving (1/6 of recipe): Calories: 71, Fat:
0 g, Cholesterol: 0 mg, Sodium: 2 mg, Carbohydrate: 18 g, Protein: 0 g
Diabetic Exchanges: 1 Fruit
Source: Diabetes
Cookbook for Dummies
Click
if you have a submission for the Diabetic Choices Recipe section of
A to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
|
|
|
FETTUCCINE ALFREDO
~Shared by Jean,
Syracuse, NY
Please visit my web site: Cookin'
With JP
Ingredients
Serves: 2
3/4 cup vegetable broth or reduced-sodium chicken broth (see Tips for
Two)
4 large cloves garlic, peeled
4 ounces whole-wheat fettuccine
1 small zucchini, cut into matchsticks
2 teaspoons cornstarch, mixed with 1 tablespoon water
2 tablespoons reduced-fat sour cream
Pinch of freshly grated nutmeg
1/8 teaspoon freshly ground pepper, or to taste
3/4 cup freshly grated Parmesan cheese, divided
1 tablespoon chopped fresh parsley
Directions
1. Bring a large saucepan of water to a boil. Combine broth and garlic
cloves in a small saucepan; bring to a boil over high heat. Cover,
reduce heat to a simmer and cook until the garlic cloves are soft,
about 15 minutes.
2. After the garlic has simmered about 10 minutes, cook fettuccine in
the boiling water, stirring often, for 8 minutes. Drop in zucchini and
cook until the fettuccine is just tender, about 1 minute more.
3. Meanwhile, transfer the garlic and broth to a blender. Process until
the mixture is smooth, about 1 minute. (Use caution when blending hot
liquids; see Tip.) Return the mixture to the pot and bring to a simmer
over medium-high heat. Add cornstarch mixture; whisk it until slightly
thickened, about 15 seconds. Remove from the heat and whisk in sour
cream, nutmeg and pepper. Return the pot to very low heat to keep the
sauce warm. (Do not boil.)
4. Drain the pasta and place in a large bowl. Add the sauce and 1/2 cup
Parmesan; toss to coat well. Sprinkle with parsley and serve
immediately, passing the remaining 1/4 cup Parmesan separately.
Tips for Two: Leftover canned broth keeps up to 5 days in the
refrigerator or up to 3 months in your freezer. Leftover broth in
aseptic packages keep for up to 1 week in the refrigerator. Add to
soups, sauces, stews; use for cooking rice and grains; add a little
when reheating leftovers to prevent them from drying out.
Pureeing hot liquids: Hot liquids can splatter out of a blender when
it's turned on. To avoid this, remove the center piece of the lid.
Loosely cover the hole with a folded kitchen towel and turn the blender
on. Better airflow will keep the contents from spewing all over the
kitchen”and yourself.
ROAST TURKEY IN A
PITA
~Shared by
Patricia, Charlevoix, MI
2 pita pocket bread
1 teaspoon safflower mayonnaise
4 ounces roast turkey breast
Bibb lettuce
4 ripe tomato slices
2 think slices, red onion
Spread pita pocket with mayonnaise. Stuff with turkey, lettuce, tomato
and onion. Goes well with white bean salad. See below.
Nutrition - 1 serving. Calories-318, Protein-25g, Carbs-42g,
Cholesterol-41mg, Fat-5g, Sodium-335g.
MIXED SEAFOOD GRILL
~Shared by
Patricia, Charlevoix, MI
1/4 pound fresh tuna fillets
1/2 teaspoon olive oil
1/2 garlic clove, peeled
Black pepper to taste
1/4 pound fresh swordfish fillets
1/4 pound fresh scallops
1/2 cup skim milk
4 cherry or small plum tomatoes, cut in half
1 small lemon, cut into wedges
1 small lime, cut into wedges.
Rub tuna with olive oil, garlic and pepper. Set aside. Arrange
swordfish and scallops in a shallow baking dish. Pour milk over top and
let stand 1 hour at room temp. Drain milk. Prepare coals or gas grill.
Cover grid with foil and grill tuna, swordfish and scallops 2-3 minutes
on each side or until fish flakes easily when tested with a fork - do
not overcook.
Arrange seafood and tomatoes on platter and garnish with lemon and lime.
Per serving: calories-279, protein-39g, carbs-15g, cholesterol-83mg,
fat-9g, sodium 234g.
Click
if you have a submission for the For Two Recipe section of
A to Z Newsletters. Make sure to include your name and location
for posting. Thanks!
|
|
|
LOW-FAT SPAGHETTI CARBONARA
This delicious pasta dish has few calories. Serve it with a leafy salad
for a quick and easy meal.
Serves: 4
Prep. time: 10 minutes
Cooking time: 25 minutes
1 pound spaghetti, or thin spaghetti, uncooked
6 ounces turkey bacon, finely chopped
3 garlic cloves, minced
1/3 cup dry white wine
1 cup liquid egg substitute
2/3 cup fresh parsley, chopped
1/3 cup Grated Parmesan cheese
salt, to taste
fresh ground black pepper, to taste
Prepare the pasta according to the package directions. While the pasta
is cooking, cook the bacon and garlic in a small sauté pan over
medium-low heat for 3 to 4 minutes until the garlic is aromatic and the
bacon is lightly browned. Add the wine, increase the heat, bring the
wine to a boil and cook until it has reduced by about half. Pour into a
large serving bowl and let the sauce cool for about 5 minutes. Stir in
the egg substitute and the parsley. When the pasta is done, drain it
well and add it immediately to the bacon mixture. Add the Parmesan
cheese and toss quickly. Season with salt and freshly ground pepper and
serve.
Source: Fabulous Food Associations
VELVET SHRIMP
Prep: 15 min.
Cook: 20 min.
Ingredients
12 ounces uncooked linguine
1/2 cup thinly sliced green onions
1 garlic clove, minced
1 tablespoon butter
1 tablespoon seafood seasoning
1 pound uncooked medium shrimp, peeled and deveined
1 tablespoon all-purpose flour
1-1/2 cups half-and-half cream
3/4 cup shredded part-skim mozzarella cheese
Directions
Cook linguine according to package directions. Meanwhile, in a large
nonstick skillet over medium heat, cook onions and garlic in butter for
1 minute. Stir in seafood seasoning; cook 1 minute longer. Add shrimp;
cook for 3-4 minutes or until shrimp turn pink. Remove and keep warm.
Combine flour and cream until smooth; stir into skillet, scraping up
any browned bits. Bring to a boil; cook and stir for 2 minutes or until
thickened. Reduce heat; stir in cheese just until melted. Return shrimp
to the pan and heat through. Drain linguine; top with shrimp mixture.
Yield: 6 servings.
Nutrition Facts: 1-1/4 cups equals 388 calories, 11 g fat (6 g
saturated fat), 150 mg cholesterol, 575 mg sodium, 45 g carbohydrate, 2
g fiber, 25 g protein. Diabetic Exchanges: 3 starch, 2 very lean meat,
2 fat.
Source: Light & Tasty August/September 2006, p11
STIR-FRIED SPICY
CHICKEN TENDERS
Preparation Time: 15 minutes
Level: Easy
Cook Time: 30 minutes (including 15 minutes marinating time)
Serves: 4
A bag of frozen peppers and onions can be a quick start to a stir-fry;
here, it's combined with almost fat-free chicken tenders for a speedy
dinner. Serve this dish with warm polenta rounds or brown rice.
Ingredients:
1 teaspoon sugar
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1 pound boneless, skinless chicken breast tenders, cut into 2-inch
pieces (see Variation)
1 tablespoon canola oil
1 16-ounce package frozen bell pepper and onion mix
Preparation:
1. Combine sugar, paprika, salt, pepper and cayenne in a medium bowl.
Add chicken and toss to coat. Cover and refrigerate for 15 minutes or
overnight.
2. Heat oil in a large nonstick skillet over high heat. Add
pepper-and-onion mix and cook, stirring occasionally, until the
vegetables are soft, 5 to 7 minutes. Add the spice-rubbed chicken and
cook, stirring, until no longer pink in the center, 3 to 5 minutes.
Serve hot.
Variation: Make Stir-Fried Spicy Beef by using 1 pound of stir-fry beef
or thinly sliced top round steak instead of chicken in this dish.
Nutritional Information:
Per serving
Calories 196 kcal
Calories From Protein -
Calories From Carbs -
Calories From Fat -
Carbohydrates 8 g
Dietary Fiber 2 g
Fat 5 g
Saturated Fat 1 g
Monosaturated Fat -
Polysaturated Fat -
Protein 28 g
Potassium 292 g
Sodium 392 g
Iron -
Cholesterol 66 g
Folic Acid -
Nutritional Bonus:
Per serving
Vitamin C (24% daily value).
Source: EatingWell
MAKEOVER CHEESE
ENCHILADAS
6 Servings
Prep: 25 min.
Bake: 45 min.
Ingredients
1-1/2 cups (12 ounces) reduced-fat sour cream
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of
chicken soup, undiluted
1 can (4 ounces) chopped green chilies
1 can (2-1/4 ounces) sliced ripe olives, drained
4 cups cubed cooked chicken breast
1 cup (4 ounces) shredded reduced-fat Monterey Jack or Mexican cheese
blend, divided
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided
12 fat-free flour tortillas (6 inches), warmed
4 green onions, thinly sliced
Directions
In a large bowl, combine the sour cream, soup, chilies and olives. Set
aside 1-1/2 cups for topping. Add the chicken, 1/2 cup Monterey Jack
cheese and 1/2 cup cheddar cheese to remaining soup mixture.
Spoon about 1/3 cup chicken mixture down the center of each tortilla;
roll up tightly. Place seam side down in a 13-in. x 9-in. baking dish
coated with cooking spray. Top with reserved soup mixture.
Bake, uncovered, at 350° for 35 minutes. Sprinkle with remaining
cheeses; top with onions. Bake 10-15 minutes longer or until cheese is
melted.
Yield: 6 servings.
Nutrition Facts: 2 enchiladas equals 508 calories, 18 g fat (11 g
saturated fat), 123 mg cholesterol, 1,164 mg sodium, 40 g carbohydrate,
2 g fiber, 46 g protein.
Source: Taste of Home
ZUCCHINI SUPPER
8 ServingsPrep: 30 min. Bake: 50 min.
Ingredients
1-1/2 pounds lean ground beef (90% lean)
1/2 pound reduced-fat bulk pork sausage
1 large onion, chopped
1 medium carrot, chopped
1 celery rib, chopped
2 cups cubed day-old whole wheat bread
1/2 cup fat-free milk
1 tablespoon all-purpose flour
4 cups chopped zucchini
3/4 pound reduced-fat process cheese (Velveeta), cubed
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of
mushroom soup, undiluted
3/4 cup egg substitute
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon rubbed sage
1/2 teaspoon dried thyme
1/2 teaspoon pepper
Directions
In a Dutch oven, cook the beef, sausage, onion, carrot and celery over
medium heat until meat is no longer pink and vegetables are
crisp-tender. Meanwhile, in a small bowl, combine bread cubes and milk;
set aside.
Remove meat mixture from the heat; drain. Stir in flour until blended.
Stir in bread mixture and remaining ingredients. Transfer to a 13-in. x
9-in. baking dish coated with cooking spray.
Cover and bake at 350° for 40-45 minutes or until a meat thermometer
reads 160°. Uncover and stir. Bake 8-12 minutes longer or until golden
brown.
Yield: 8 servings.
Nutrition Facts: 1-1/3 cups equals 373 calories, 17 g fat (7 g
saturated fat), 80 mg cholesterol, 1,119 mg sodium, 21 g carbohydrate,
2 g fiber, 34 g protein.
Source: Light & Tasty August/September 2007, p9
VEGETABLE MEATLOAF
WITH BALSAMIC GLAZE
Prep Time: 20 min
Inactive Prep Time: 10 min
Cook Time: 1 hr 35 min
Level: Easy
Serves: 8 servings
Ingredients
2 tablespoons extra-virgin olive oil
1 small zucchini, finely diced
1 red bell pepper, finely diced
1 yellow bell pepper, finely diced
5 cloves garlic, smashed to a paste with coarse salt
1/2 teaspoon red pepper flakes
Kosher salt and freshly ground pepper
1 large egg, lightly beaten
1 tablespoon finely chopped fresh thyme
1/4 cup chopped fresh parsley
1 1/2 pounds ground turkey (90 percent lean)
1 cup panko (coarse Japanese breadcrumbs)
1/2 cup freshly grated Romano or Parmesan cheese
3/4 cup ketchup
1/4 cup plus 2 tablespoons balsamic vinegar
Directions
Preheat the oven to 425 degrees. Heat the oil in a large saute pan over
high heat. Add the zucchini, bell peppers, garlic paste and 1/4
teaspoon red pepper flakes. Season with salt and pepper and cook until
the vegetables are almost soft, about 5 minutes. Set aside to cool.
Whisk the egg and fresh herbs in a large bowl. Add the turkey, panko,
grated cheese, 1/2 cup ketchup, 2 tablespoons balsamic vinegar and the
cooled vegetables; mix until just combined.
Gently press the mixture into a 9-by-5-inch loaf pan. Whisk the
remaining 1/4 cup ketchup, 1/4 cup balsamic vinegar and 1/4 teaspoon
red pepper flakes in a small bowl; brush the mixture over the entire
loaf. Bake for 1 to 1 1/4 hours. Let rest for 10 minutes before slicing.
Per serving: Calories 270; Fat 14 g (Sat. 4.2 g; Mono. 6.3 g; Poly. 3.1
g); Cholesterol 104 mg; Sodium 451 mg; Carbohydrate 16 g; Fiber 1 g;
Protein 20 g
Source: Bobby Flay, Food Network Magazine
PEACH COBBLER WITH
EQUAL
33% calorie reduction from traditional recipe.
3 cans (15 ounces each) canned sliced peaches in light syrup, drained*
2 tablespoons cornstarch
1 tablespoon lemon juice
1 teaspoon ground cinnamon
1/4 teaspoon salt
3/4 cup Equal® Spoonful**
1 teaspoon vanilla
Pastry for single crust 9-inch pie
1 tablespoon Equal® Spoonful***
1/4 teaspoon ground cinnamon
Place peaches in medium saucepan. Toss with cornstarch, lemon juice, 1
teaspoon cinnamon and salt. Cook over medium heat, stirring constantly
until mixture thickens. Remove from heat; stir in 3/4 cup Equal® and
vanilla until dissolved. Spoon hot peach mixture into 8-inch square
baking pan.
Meanwhile, roll pie pastry on lightly floured surface to form a 9-inch
square. Place over hot peach mixture. Trim and flute edges. Cut a few
slits in top to allow steam to escape. Sprinkle with combined 1
tablespoon Equal and 1/4 teaspoon cinnamon. Bake in preheated 400°F
oven 25 to 30 minutes or until pastry is crisp and lightly golden in
color. Cool on wire rack. Serve warm or at room temperature.
Makes 6 servings.
Variation:
For individual peach cobblers, make peach mixture as recipe directs.
Spoon 1/2 cup hot mixture into each of six 6-ounce custard cups. Roll
pastry to 1/8-inch thickness. Cut into six 2-3/4-inch diameter circles.
Place on each custard cup. Cut slit in top. Sprinkle with 1/2 teaspoon
Equal/cinnamon mixture. Reduce baking time to 20 to 25 minutes.
* Two packages (16 oz. EACH) frozen unsweetened sliced peaches, thawed
and drained may be substituted for the canned peaches. Increase Equal®
Spoonful to 1 cup (24 packets EQUAL® sweetener). Proceed as recipe
directs.
** May substitute 18 packets Equal® sweetener.
*** May substitute 1 1/2 packets Equal® sweetener.
Source: Equal
CHICKEN-ASIAGO
CASSEROLE WITH RICE AND
FIRE-ROASTED TOMATOES
2 cups cooked white or brown rice
1 pound cubed chicken breasts
1 14.5-ounce can fire-roasted diced tomatoes
1 1/2 cup shredded Asiago cheese
2 teaspoons dried oregano
salt and freshly ground black pepper to taste
Combine 2 cups cooked white or brown rice, 1 pound cubed chicken
breasts, 1 14.5-ounce can fire-roasted diced tomatoes, 1 cup shredded
Asiago cheese and 2 teaspoons dried oregano, add salt and freshly
ground black pepper to taste. Mix well and transfer mixture to a baking
dish. Top with 1/2 cup shredded Asiago cheese. Cover with
plastic, refrigerate up to 2 days. Remove plastic, cover with foil;
bake at 350 degrees F for 20 minutes; uncover and bake for 15 more
minutes, until cheese is golden; top with fresh chopped basil.
Source: Robin Miller, nutritionist, host of Quick Fix Meals, author of
“Robin Rescues Dinner”
CHICKEN PARMESAN
Prep Time: 20 min
Cook Time: 37 min
Level: Easy
Serves: 4 servings, serving size 1 piece chicken
Ingredients
4 slices whole-wheat bread (1-ounce each)
1 teaspoon dried oregano
1/2 teaspoon garlic powder
4 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon black pepper
2 egg whites
1/2 cup skim milk
1/2 cup all-purpose flour
4 (6 ounce) skinless boneless chicken breast halves, pounded to
1/2-inch thickness
Olive oil cooking spray
1 jar good-quality marinara sauce (about 3 1/2 cups)
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
2 tablespoons (1/2-ounce) shredded Parmesan
Directions
Preheat the oven to 350 degrees F.
Place the bread in the bowl of a food processor and process until fine
crumbs are formed, about 25 to 30 seconds. Put the crumbs on a baking
sheet and bake for 12 minutes, until golden. (You will wind up with
about 1 1/3 cups toasted crumbs.)
In a medium bowl, toss the crumbs with oregano, garlic powder, paprika,
1/4 teaspoon salt and 1/4 teaspoon pepper. In another bowl, whisk the
egg whites and milk together. In a third bowl stir together the flour,
and the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Dip
each piece of chicken, 1 piece at a time, in flour, shaking off excess,
then egg, then bread crumbs, shaking off excess.
Increase oven temperature to 400 degrees. Place breaded breasts in a
glass baking dish and spray on each side with cooking spray, about 5
seconds total per side. Bake breasts until cooked though and crumbs are
browned, about 15 minutes. Top with marinara sauce, mozzarella and
parmesan and return to oven for an additional 10 minutes, until cheese
is bubbling.
Per Serving
(Serving size, 1 piece chicken with sauce and cheese)
Calories 410; Total Fat 11 g; (Sat Fat 4.5 g, Mono Fat 2.7 g, Poly Fat
1.2 g) ; Protein 50 g; Carb 31 g; Fiber 2 g; Cholesterol 110 mg; Sodium
1200 mg
Excellent source of: Protein, Vitamin A, Riboflavin, Niacin, Vitamin
B6, Vitamin C, Calcium, Iron, Phosphorus, Selenium
Good source of: Thiamin, Vitamin B12, Pantothenic Acid, Iodine,
Magnesium, Manganese, Potassium, Zinc
Source: Healthy Appetite with Ellie Krieger (Food Network)
|
|
|
A
to Z Readers' Family-Owned
Business Guide |
|
GOURMET MADE EASY
First Edition Now on CD
CD Price: $8.95 Free
shipping
PayPal preferred. Check ok.
philmn@charter.net
HOMEMADE
TRUFFLES AND BONBONS
Phil
has also written a book entitled Homemade
Truffles and BonBons.
It includes many recipes as well as sources for supplies.
Books Can Be Purchased at:
http://stores.lulu.com:80/store.php?fAcctID=1489338
PHIL'S CREATIVE
CHOCOLATES
Did
you know that some of the finest hand-dipped
chocolates in the world come from one of our very own a2z family
members? Phil's Creative Chocolates is owned by
Phil Maine, the dear hubby of Pat in Reno, Nevada.
It is always nice to do
business with someone you know and can trust. Phil sends a special
message to the a2z family:
The chocolates I make are chocolate center
truffles and butter cream
centers of various flavors, such as raspberry, lemon, lime, orange,
strawberry, etc. I use various liqueurs, such as Kahlua,
Kahlua-Hazelnut, Chambord, Baileys, cognac, rum, etc in some of them.
Of course, no alcohol if requested. Dark, milk and white chocolates are
used in the assortment. I can do dark chocolates for all of the 12
pieces or any combination. Please also indicate alcohol or not. And, if
there are any special flavors you especially like.
The price is $12 per dozen plus s/h
(approximately $3.00; warm weather
delivery pack is extra).
(I accept personal checks and PayPal.)
Contact:
Phil Maine (philmn@charter.net)
Using the email link above will tell Phil that you read about his
chocolates in a2z. Of course, you may cut and paste the email addy into
your "send" box without using the link.
Bee
Happy and Healthy with Raw Ohio Honey!
Owned by a2z'er
Lucy Wellhausen
Dilly Core
If you like Dill Pickles, then you would love the "Dilly Core", the
Dill Pickle Corer to make Stuffed Dill Pickles. Uncle Bill, another a2z
family member designed the corer specifically for Dill Pickles so it is
much smaller than an apple corer that often destroys a pickle. Uncle
Bill will also include his flavorful famous Dill Pickle Stuffing recipe
in every order. The "Dilly Core" is made from Stainless Steel, so it is
dishwasher safe and will not rust or tarnish. It may also be used to
core fresh cucumbers so that stuffing can be added. In addition, the
"Dilly Core" can be used to core roasts so that the cored out section
can be stuffed with your favorite herbs or spices. Contact him using
this special link: Dilly
Core. I love my Dilly Core and know you will find dozens of
uses for it in your kitchen, too.
|
|
|
|