recipes
|
Greek Salad with Pita Croutons 1 wholegrain pita Make it: Toast whole-grain pita until crunchy, and then chop into bite size pieces. Whisk together lemon juice, oil, garlic, salt and pepper. Toss lemon dressing with remaining ingredients (including pita pieces). |
|
Lemon-Butter Salmon & Broccoli Penne 4 ounces salmon Make it: Broil or grill salmon for about 8 minutes per inch of thickness. Cook pasta according to package directions. Heat broccoli in microwave until warm, about 4 minutes. Whisk together melted butter, broth or water, lemon zest and juice, and garlic, toss penne with broccoli and place cooked salmon on top. Drizzle lemon-butter sauce over all. -Fitness 2008 |
|
Garlic Parmesan Chicken with Roasted Vegetables 2 garlic cloves, minced Make it: Preheat oven to 400 degrees. Mix together garlic, cheese and 1 tsp. oil. Pat garlic-cheese mixture onto chicken and place on baking sheet. Toss vegetables with 2 tsp. oil, salt and pepper and place on baking sheet. Cook for 20 minutes, or until chicken reaches 165 degrees and vegetables are tender. -Fitness 2008 |
|
Ranch Eggs Serve these south-of-the-border-inspired eggs with tortillas and black beans. 1 medium onion, halved lengthwise and thinly sliced One: Preheat oven to 400 degrees. Grease a 2-quart rectangular baking dish. Separate the onion into half-rings and place in prepared baking dish: set aside. Two: Stir together the salsa, tomato sauce, cilantro and jalapeno pepper and pour mixture over onion. Break one of the eggs into a measuring cup. Make a small well in the tomato mixture and carefully slide in the egg. Repeat with remaining eggs, making a new well for each egg, sprinkle eggs with black pepper. Three: Bake, uncovered, for 18 to 20 minutes or until the whites are completely set and yolks begin to thicken. Sprinkle with cheese. Bake, uncovered, for 1 minutes more. Makes 6 servings. Nutrition Facts per serving: 242 cal., 10 g total fat (4 g sat. fat), 220 mg chol., 527 mg sodium, 25 g carbo., 3 g dietary fiber, 13 g protein. |
|
Multigrain Waffles and Fruit One medium orange should give you the tablespoon of finely shredded orange peel needed to the batter. 1 cup all-purpose flour One: In a large bowl stir together flours, brown sugar, baking powder, baking soda and salt. Make a well in center of flour mixture; set aside. Two: In a medium bowl combine milk, eggs, oil and orange peel. Add egg mixture all at once to flour mixture. Stir just until moistened (batter should be slightly lump). Three: Pour batter onto grids of a preheated, lightly greased round or square Belgain waffle baker (use 2/3 cup batter for a 6- to 7-inch round baker and 1 1/3 cups batter for an 8-inch square baker). Close lid quickly; do not open until done. Bake according to manufacture’s directions. Lift baked waffle out with a fork. Repeat. Four: Meanwhile, heat marmalade in a small saucepan until melted. Add berries; heat through. Spoon over warm waffles. Makes six 6-inch to 7-inch round or three 8-inch square Belgian waffles (12 servings). Nutrition facts per ½ round or ¼ square Belgian waffle with ¼ cup topping: 229 cal., 11 g total fat (1 g sat. fat), 36 mg chol., 220 mg sodium, 29 g carbo., 3 g dietary fiber, 6 g protein. |
|
Taco Salad Cups If time is tight, skip the tortilla cups and simply pile the filling ingredients onto tostado shells. 8 6-inch tortillas nonstick cooking spray One: For tortilla bowls, wrap tortillas in foil. Warm in a 350 degrees oven for 10 minutes. Coat eight 10-ounce custard cups with nonstick cooking spray. Lightly coat both sides of each tortilla with nonstick spray. Carefully press 1 tortilla into each cup. Bake 20 minutes or until golden and crisp. Remove from custard cups and cool on a wire rack. Two: Meanwhile, in a large skillet cook onion and garlic in hot oil until tender. Three: Stir in soy burger crumbles, tomato sauce, vinegar, cumin and crushed red pepper. Bring to a boil; reduce heat. Simmer uncovered, 5 minutes or until desired consistency. Four: Place tortillas on 4 serving plates. Fill with lettuce, then spoon soy crumble mixture on top. Sprinkle with cheese and tomatoes. Add salsa if desired. Makes 4 servings (2 tortillas cups per serving). Nutrition Facts per serving: 383 cal., 14 g fat (2 g sat. fat), 4 mg chol., 560 mg sodium, 41 g carbo., 10 g dietary fiber, 25 g protein. |
|
Gingered Vegetable Tofu Stir-Fry Choose extra-firm tofu – it stands up to stir-frying without breaking apart. 1 1/3 cups plus 1 cup water, divided One : In medium saucepan bring 1 1/3 cups water to a boil. Stir in brown rice and return to a boil; reduce heat and cover. Simmer about 45 minutes or until most water is absorbed and rice is tender. Let stand, covered, for 5 minutes. Two : While rice is cooking, cut up vegetables and tofu. For sauce, stir together 1 cup water, sherry or wine, soy sauce, cornstarch and sugar. Set aside. Three : Pour the olive oil into a wok or large skillet. (Add more oil as necessary during cooking.) Preheat the wok or large skillet over medium-high heat. Stir-fry the ginger in hot oil for 15 seconds. Add the fresh asparagus and squash; stir-fry for 3 minutes. Add the green onions; stir-fry about 1 ½ minutes more or until the asparagus is crisp-tender. Remove vegetables from wok. Four : Add tofu to the hot wok or skillet. Carefully stir-fry for 2 to 3 minutes or until lightly browned. Remove from wok. Cook and stir until thickened and bubbly. Return cooked vegetables and tofu to the wok. Stir all ingredients to coat with sauce. Cover and cook about 1 minutes more or until heated through. Stir in almonds. Serve over rice. Makes 4 servings. Nutrition Facts per serving: 308 cal., 12 g total fat (1 g sat. fat), 0 mg chol., 497 mg sodium, 34 g carbo., 5 g dietary fiber, 12 g protein. |
|
Linguine with Sautéed Vegetables 8 ounces whole grain linguine or spaghetti One: Cook pasta according to package directions. Drain pasta. Return to pan. Cover; keep warm Two: Meanwhile, in a very large skillet heat olive oil. Add eggplant; cook over medium-high heat for 5 minutes, stirring frequently. Add mushrooms and green pepper; cook 5 minutes more or until tender, stirring frequently. In a medium saucepan heat sauce. Three: To serve, place pasta and top with vegetables. Sprinkle with tomato, mozzarella cheese, Parmesan cheese and black pepper. Makes 4 servings. Nutrition Facts per serving: 386 cal., 12 g total fat (3 g sat. fat), 11 mg chol., 433 mg sodium, 60 g carbo., 6 g dietary fiber, 17 g protein. |
|
GRILLED TURKEY SALAD |
| Green Beans with Tomato and Basil At the end of the weekend, when a few choice odds and ends remain in the vegetable bin, showcase them in this recipe, substituting any vegetables on hand for the green beans and onion. Start to finish: 25 minutes 1 Tbsp. olive oil 1 medium onion, chopped 1 bunch green onions, white part only 2 cloves garlic, minced 4 cups trimmed fresh green beans (about 10oz) or frozen whole green beans, thawed ¼ cup water ¼ cup chopped fresh basil or Italian (flat-leaf) parsley ¼ tsp. salt 1/8 tsp. ground black pepper 2 small tomatoes cut into wedges 1. In a very large skillet heat oil over medium-high heat. Add onion, white part of green onions, and garlic; cook and stir for 3 minutes. Add green beans; cook for 2 minutes more, tossing with tongs frequently. Add water; bring to boiling reduce heat. Simmer, covered, for 7 to 9 minutes or until beans are crisp-tender. Stir in basil, salt, and pepper. Serve with tomato wedges. Makes 4 servings. EACH SERVING: 84 cal, 4 g fat (1g sat. fat), 0 mg chol, 155 mg sodium, 12 g carbo, 5 g fiber 3 g pro. Daily Values: 36% vit C, 6% calcium, 8% iron. |
| GARDEN BREAKFAST WRAP PREP TIME 3 minutes COOKING TIME 5 minutes 4 spinach-flavored flour tortillas (12” diameter) 2 tsp butter 4 eggs beaten ½ c crumbled lemon, garlic, and herb feta cheese or ¼ c grated Parmesan cheese 4 c baby arugula or baby spinach 1. Preheat grill pan over medium high heat. Lighly toast 1 tortilla in pan about 20 seconds, flip, and cook 10 seconds longer. Set aside on plate and cover with slightly damp paper towel. Repeat with remaining tortillas. 2. Melt butter in large nonstick skillet over medium heat. Pour in egg and cheese and cook, stirring. After 2 minutes, add greens. Continue stirring until egg has solidified and greens are wilted, about 1 minute longer. 3. Mound one-quarter of mixture on bottom half of 1 tortilla, flap up the 2 sides, and roll to form cylindrical package. Repeat with remaining tortillas and fillings. Cut wraps diagonally in half and serve with ho-pepper sauce, if desired. Prep night before to save time in the morning. Makes 4 PER SERVING 267 cal, 21 g pro, 34 g carb, 5 g fat, 2 g sat fat, 2 mg chol, 1g fiber, 572 mg sodium. |
| Curry Couscous Salad This flavorful carb-rich meal balanced with a touch of protein and fat is perfect for lunch, dinner, or as a side. ½ teaspoon curry powder Large pinch turmeric 1 teaspoon salt ½ teaspoon ground black pepper ¼ cup dried cranberries 5 or 6 dried apricots, finely chopped ¼ cup sliced almonds ¼ cup pine nuts ¾ cup couscous ½ bouillon cube (any flavor) ¾ cup water 1 tablespoon olive oil (optional) 1 scallion, thinly sliced At home Mix curry powder, turmeric, salt, and pepper and store in a zipper-lock bag or spice container. Brown pine nuts in a frying pan on high heat for 3 minutes; let cool. Combine them with cranberries, chopped apricots, and almonds in a zipper-lock bag. In camp Boil water, dissolve bouillon cube, and then add couscous. Cover tightly and let stand 5 minutes. Fluff couscous, add olive oil and spices, and mix well. Stir in dried fruit, nuts, and scallion. Serve warm, or pack in a water bottle or plastic container for later; this recipe travels well and tastes great cold. Serves 2 as a main dish, more as a side, or scoop it into pita halves to eat sandwich-style. Power booster To make this dish more filling, mix in a can of chicken or tuna. |
| Crisp Romaine Salad with Chicken and Mango Prep: 25 minutes Cooking Time: 15 minutes 2 Tbsp olive oil 3 boneless, skinless chicken breast halves, trimmed ½ tsp salt ¼ tsp freshly ground black pepper 2 shallots, finely chopped 2 Tbsp balsamic vinegar 4 c shredded romaine lettuce 1 sm bunch watercress, lg stems discarded ½ c finely shredded red cabbage 1 firm ripe mango, peeled, pitted, and cut into ½” pieces 1. Heat 1 tablespoon of the oil in large nonstick skillet over medium heat. Season chicken with ¼ teaspoon of the salt and 1/8 teaspoon of the pepper. Cook, turning, until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board. 2. Add shallots and 1 tablespoon of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer shallots to small bowl. Whisk remaining 1 tablespoon oil, 1 tablespoon vinegar, ¼ teaspoon salt, and 1/8 teaspoon pepper into shallot mixture. 3. Place romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve. Per Serving: 178 cal, 12 g pro, 15 g carb, 8 g fat, 1..4 g sat fat, 27 mg chol, 2 g fiber, 328 mg sodium |
| Orange Cookies Created for fitness by chefs at Whole Foods Market, this sweet snack is packed with vision-boosting beta-carotene. Makes 24 cookies ½ cup currants 1 ½ cups all-purpose flour ¾ cup whole-wheat flour 1 teaspoon baking soda ½ teaspoon salt ¼ teaspoon nutmeg 2 sticks unsalted butter, at room temperature 1 cup packed light-brown sugar 2 large eggs 1 tablespoon grated orange zest 2 cups grated carrot Heat oven to 350 degrees. Cover currants with boiling water to 5 to 10 minutes. In a large bowl, sift together flours, cinnamon, baking soda, salt and nutmeg. In a separate bowl, beat together butter and brown sugar. Add eggs and orange zest; fold in carrot and drained currants. Add flour mixture until just combined. Refrigerate for 30 minutes, then scoop teaspoonfuls of dough onto nonstick baking sheets. Bake for 10 to 12 minutes. 162 calories, 2g protein, 21g carbohydrate, 8g fat, 5g saturated fat, 1g fiber. Fitness April 2008 |
| Chopped Salad 2 tablespoons balsamic vinegar ½ heaping teaspoon Dijon mustard ½ teaspoon kosher salt ¼ teaspoon freshly ground pepper 4 tablespoon canola oil 3 cups finely chopped romaine lettuce 2 ripe beefsteak tomatoes, seeded and finely diced ½ cup canned red beans, rinsed and drained ½ cup canned chickpeas, rinsed and drained ½ cup nicoise olives, pitted and coarsely chopped ¾ cup mix of ½ -inch cubes reduced fat white cheddar cheese and ½ inch cubes reduced fat Monterey jack cheese (3 ounces total) white and blue corn tortilla chips for garnish (optional) In a blender, blend the vinegar, mustard, salt and pepper until smooth. With the motor running, slowly add the oil and blend until emulsified. Set aside. In a large bowl, toss the lettuce, tomatoes, beans, chickpeas, olive and cheese together; dress lightly with the balsamic vinaigrette. Garnish with the tortilla chips and chives (optional) 239 calories, 7 g protein, 16 g carbohydrate, 17 g protein, 4 g saturated, 4 g fiber. Fitness magazine |
| Springtime Chicken Prep: 15 minutes Marinate: 20 minutes Cook: 30 minutes Makes: 8 servings Chicken 1 8-ounce container low-fat plain yogurt 3 tablespoons balasamic vinegar 8 thin-cut boneless, skinless chicken breast halves (about 1 ½ pounds total) Tomato-Mozzarella Topping 1 tablespoon extra-virgin olive oil 1 medium-size onion, cut into 16 wedges ¼ cup balsamic vinegar 2 tablespoons water 1 pound plum tomatoes, cored, seeded and chopped (about 4 cups) 1 teaspoon salt ½ teaspoon black pepper 8 ounces fresh mozzarella cheese, cut into ½-inch dice 1 cup loosely packed fresh basil leaves, chopped In a small bowl, whisk together yogurt and balsamic vinegar until well blended. In a plastic food-storage bag, combine chicken and yogurt mixture; seal and turn to coat. Marinate in refrigerator for 20 minutes. Meanwhile, heat gas grill (or grill pan) to medium-high or prepare charcoal grill with medium-hot coals. In a large skillet, heat oil over medium heat. Add onion; sauté 5 minutes, or until slightly softened (the wedges will fall apart into pieces). Add balsamic vinegar and water. Bring to a simmer. Reduce heat to medium-low; cook about 7 minutes, or until liquid is reduced and onion is tender. Increase heat to medium-high. Add tomato, salt and pepper; cook for 2 minutes. Remove skillet from heat; let cool for 2 to 3 minutes. Stir in mozzarella and basil. Remove chicken from bag; discard marinade. Gently rinse chicken; pat dry with paper towels. Grill, turning once, for 6 to 8 minutes per side, or until internal temperature registers 170 degrees on an instant-read meat thermometer inserted in centers. Serve immediately, with topping, or let cool to room temperature. 224 calories, 24 g protein, 6 g carbohydrate, 11 g fat, 6 g saturated fat, 1 g fiber. Fitness magazine |
| Rice-Noodle Chicken Soup Prep: 30 minutes Cook: 1 hour, 10 minutes Makes: 9 servings Broth 3 quarts (12 cups) low-sodium chicken broth 1 whole chicken (about 3 ½ pounds), rinsed, skin removed 1 large carrot, peeled and cut into chunks 1 large onion, cut into chunks 2 ribs celery, thinly sliced 1 piece (1 inch) fresh ginger, peeled and coarsely chopped Soup ½ head napa cabbage, rinsed, hard core removed and cabbage cut into 1-inch-wide strips (about 8 cups) 2 large carrots, peeled and thinly sliced ¼ pound pad thai or broad rice noodles 1 8-ounce can sliced water chestnuts, drained ¼ cup reduced sodium soy sauce ¼ cup fresh coriander 2 tablespoon hoisin sauce Fresh parsley sprigs, for garnish In a large pot, combine broth, chicken, carrot, onion, celery and ginger. Bring to a boil. Partially cover; reduce heat to medium and simmer for 1 hour. Strain liquid through sieve into large pot; reserve. Set aside; discard other solids. When chicken is cool enough to handle, shred meat, discarding bones. Meanwhile, bring broth to a simmer. Add cabbage, carrots and celery; simmer for 4 minutes. Add the noodles; simmer for 3 to 4 minutes, or until noodles are cooked, stirring occasionally. Add shredded chicken, water chestnuts, soy sauce, coriander and hoisin sauce; simmer about 2 minutes, or until heated through. If desired, garnish each serving with parsley. 319 calories, 32 g protein, 22 g carbohydrate, 11 g fat, 3 g saturated, 4 g fiber. Fitness Magazine |
| ALMOND, CHICKEN & DRIED APRICOT SALAD PITA Serving Size: ½ cup chicken salad and ½ pita. Servings: 4 ¼ cup whole almonds 1 cup sliced, skinless chicken breast, cooked without salt ½ cup dried apricot quarters 1 celery stalk, chopped ½ cup fat-free plain yogurt 2 tablespoons chopped fresh cilantro 1 tablespoon Dijon mustard 1 teaspoon orange zest 1 teaspoon honey 2 whole-wheat pitas Preheat the oven to 300 degrees. Place almonds on baking sheet for 7-8 minutes or until roasted. Let almonds cool. In a bowl, mix almonds and remaining ingredients. Spoon ½ cup chicken salad into each whole-wheat pita half. May be served with mixed greens. Calories: 262, Protein: 18 g, Carbohydrates: 34 g, fiber: 5 g, Sugars: 14 g, Cholesterol: 30 mg, Total Fat 7 g, Saturated: 1 g. Polyunsaturated: 2 g, Monounsaturated: 3.5 g, Sodium: 304mg. |
| Strawberry-Banana Smoothie This delicious drink meets your child’s vitamin C needs for the entire day. In a blender, combine 1 large banana, ½ cup frozen strawberries, ½ cup calcium fortified orange juice, and 3 ice cubes. Serving: ½ smoothie for 12-to 24-month-olds, 2/3 smoothie for 2-3-year olds, 1 smoothie for older kids. The fruit is sweet enough that you don’t need to add sugar. |
| GRILLED COLORADO LAMB CHOPS WITH LAVENDER The four bulbs of garlic can be separated into cloves and peeled up to 24 hours ahead. Store the peeled cloves in a food-safe container in the refrigerator. 16 to 20 lamb rib or loin chops, cut 1 inch thick (4 to 5lb.) 1 Tbsp. dried lavender or finely shredded lemon peel 1 Tbsp. dried Italian seasoning, crushed 1 ½ tsp. freshly ground black pepper 1 tsp. sea salt 4 bulbs garlic, separated into cloves and peeled 2 Tbsp. extra-virgin olive oil 2 lemons, halved (optional) Fresh lavender (optional) 1. Trim fat from chops. In a small bowl combine dried lavender. Italian seasoning, pepper, and sea salt. Rub onto lamb chops. Cover and refrigerate up to 4 hours. Each serving: 215 cal, 12 g fat (3 g sat. fat), 64 mg chol, 263 mg sodium, 6 g carbo, 2 g fiber, 21 g pro. Daily Values: 1% vit. A, 8% vit. C, 6% calcium, 13% iron. |
| Grilled Vegetable Sandwich FOR THE DRESSING 1 cup plain nonfat yogurt 3 tablespoons Dijion-style mustard Freshly ground black pepper to taste 2 tablespoons nonfat cottage cheese 1/8 teaspoon Tabasco sauce 2 tablespoon minced shallot (1 small shallot) 1 garlic clove, peeled and minced 1 teaspoon freshly squeezed lemon juice 1 medium zucchini, trimmed and cut into 1/4 –inch rounds 1 red onion, trimmed and cut into ¼-inch rounds 3 teaspoons Italian seasoning 1/8 teaspoon cayenne pepper Light vegetable oil cooking spray 2 roasted red bell peppers (see box, opposite) 2 pizza dough baguettes 1 large tomato, cored and sliced Freshly ground black pepper to taste 2 tablespoons chopped jalapeno pepper (1 large pepper 8 fresh basil leaves 8 arugula leaves Preheat the broiler. Put all the dressing ingredients in a blender and mix at low speed until smooth. Set aside. Arrange the eggplant, yellow squash, zucchini, and onion in a single layer on a cookie sheet. Sprinkle the Italian seasoning and cayenne pepper over all of the rounds. Spray the vegetable oil over to coat lightly. Broil the vegetables for about 5 minutes, until brown, turn the rounds over, and brown the other side. Remove the cookie sheet, leaving the broiler on. Quarter the roasted bell peppers. Cut each of the baguettes in half lengthwise and scoop out the soft inner dough. Place them on the broiler rack and toast for about 2 minutes per side. Put a few slices of tomato into the well in the bottom of each baguette. Dust with black pepper and jalapeño pepper. Place 4 basil leaves, 4 arugula leaves, and 4 pieces of roasted pepper on each baguette. Layer on slices of eggplant, yellow squash, zucchini, and onion. Coat the inside of the remaining half of each baguette with the dressing and place it on top of the vegetables. Cut each baguette into 3 sandwiches. Roasting Bell Peppers Roasting brings out the natural sweetness of bell peppers and imparts a slightly smoky taste. And it’s really a quick and easy procedure. Slice the peppers in half lengthwise, core, and remove the seeds. Put the sliced peppers on the rack of a preheated broiler, cut side down. Broil for about 5 minutes, until the skin blisters. Transfer the roasted peppers to a tightly-sealing plastic bag, close it, and leave them for 10 or 15 minutes. When cool, the charred skin can be rubbed easily from the peppers and discarded. *** you can add your favorite meat too. (chicken, turkey, steak, or fish) |
| Herb and Mesclun Salad with Grilled Shrimp Prep: 30 minutes Marinating Time: 20 minutes Cooking Time: 4 minutes ¼ c fresh lime juices ½ tsp ground cumin ¼ tsp salt ¼ tsp crushed red-pepper flakes 1 ib lg shrimp, shelled and deveined 6 c mesclun or other mixed baby greens 1 c fresh mint leaves 1 c cilantro leaves 1 c flat-leaf parsley leaves 1 sm red onion, thinly sliced 2 Tbsp vegetable oil 1. In medium bowl, whisk 2 tablespoons of the lime juice, ¼ teaspoon of the cumin, 1/8 teaspoon of the salt, and a pinch of the pepper flakes. Stir in shrimp and marinate at room temperature, stirring occasionally, 20 minutes. 2. Meanwhile, place mesclun, mint, cilantro, parsley, and onion in serving bowl and refrigerate until ready to serve. 3. In small bowl, whisk together oil and remaining 2 tablespoons lime juice, ¼ teaspoon cumin, 1/8 teaspoon salt, and remaining pepper flakes. 4. Lightly oil grill pan and preheat over medium heat. Grill shrimp about 2 minutes on each side, until bright pink and just opaque throughout. Do not overcook. (Shrimp may also be broiled for the same amount of time.) Toss shrimp with greens and dressing. |
| Grilled Beef and Arugula Salad Prep: 8 minutes Cooking Time: 8 minutes 1 scallion, thinly sliced 2 Tbsp olive oil 2 Tbsp raspberry vinegar 1 tbsp Finely chopped parsley ½ tsp salt ¼ tsp freshly ground pepper 4 ripe apricots, halved, pits removed 2 ¾”- thick filets mignons (4 oz each) 1 pkg (5 oz) baby Arugula or spinach 3 Tbsp crumbled blue cheese (optional) 1. Prepare charcoal for grilling, preheat gas grill, or heat grill pan over medium heat. 2. In large bowl, whisk scallion, 1 2/3 tablespoon oil, vinegar, parsley, ¼ teaspoon of the salt, and 1/8 teaspoon of the pepper and set aside. 3. Lightly brush cut surface of apricots with remaining oil. Season beef with remaining ¼ teaspoon salt and 1/8 teaspoon pepper. Grill beef and apricots, cut side down. Cook apricots until soft, about 6 minutes. Turn beef midway, 8 minutes for medium-rare or longer for desired doneness. Remove from heat and let stand 5 minutes. Cut apricots into slices. Thinly slice beef against the grain. 4. In medium bowl, toss Arugula with dressing to coat. Transfer to four servings plates. Top with slices of beef and 2 sliced apricot halves. Sprinkle with blue cheese, if desired. Per Serving: 184 cal, 13 g pro, 7 g carb, 12 g fat, 3 g sat fat, 35 mg chol, 1 g fiber, 332 mg sodium |
| Summer Tomato Soup with Fresh Dill Prep Time: 12 minutes Cooking Time: 42 minutes Chilling Time: 2 Hours 1 Tbsp olive oil 1 Med onion, finely chopped 2 cloves garlic, minced 3 c peeled and chopped tomatoes (about 1 ½1/2ib) 4 Tbsp stemmed and chopped fresh dill + 4 fronds for garnish 3 c reduced – sodium chicken or vegetable broth 1. In medium pot over low heat, combine oil, onion, and 1 tablespoon of water. Cook, stirring occasionally, 12 minutes, or until soft (do not let onion burn). Add garlic and cook 5 minutes longer. 2. Raise heat to medium. Add tomatoes, dill, and broth. Simmer 25 minutes. Season with salt and freshly ground black pepper to taste. 3. Chill in refrigerator 2 hours. Serve garnished with dill fronds. Per Serving: 92 cal, 5 g pro, 10 g carb, 4.7 g fat, 1 g sat fat, 0 mg chol, 2 g fiber, 61 mg sodium |
| Delicious Strawberry Broccoli Salad 15 min 15 min prep 2 ½ cups fresh strawberries, sliced 2 ½ cups broccoli florets 2 ½ cups seedless grapes cut in half 1/3 cup honey roasted sunflower seeds or you can use pecans or walnuts Dressing ½ cup mayonnaise, plus 2 tablespoons mayonnaise ¾-1 tablespoon apple cider vinegar 3 teaspoons sugar (or (to taste) 1. In a glass bowl, toss together the florets, slices strawberries, halved grapes and HALF of the sunflower seeds; toss to combine. 2. In another small bowl, mix/whisk together mayo, vinegar and sugar to combine (adjust the sugar to suit taste). 3. Stir the dressing into the salad and toss to combine 4. Chill, covered until ready to serve. 5. When ready to serve, sprinkle with the remaining sunflower seeds. 6. Delicious!!! |
| Granola Almond Rollups This breakfast, lunch, or hearty snack wraps protein, antioxidants, and fiber into one yummy package. ¼ cup apple juice ¾ cup almond butter ¼ cup honey ½ teaspoon cinnamon ¼ teaspoon nutmeg ½ teaspoon vanilla Pinch salt 2 cups rolled oats ½ cup sliced or silvered almonds ¼ cup dried blueberries ¼ cup dried plums, chopped 8 whole wheat tortillas 2 ½ tablespoons honey At home Combine apple juice, honey, ¼ cup almond butter (pack the rest), cinnamon, nutmeg, vanilla, and salt in a small saucepan and heat until the almond butter is soft and ingredients are mixed. Place oats in a bowl and pour in the mix. Combine. Spread on a rimmed ungreased cookie sheet and bake at 350 degrees. Gently stir every 5 minutes until the oats turn golden brown, about 25 minutes. Remove from oven and stir in nuts and dried fruit. Cool completely and pack in a zipper-lock bag. In camp Spread 1 tablespoon of the remaining almond butter on each tortilla. Drizzle with about 1 teaspoon honey. Sprinkle a handful of the oat mix on top, and roll. Serves 4 To go Wrap each roll tightly in foil. |
| GOAT CHEESE-AND SPINACH-STUFFED CHICKEN BREASTS Serves 4 Prep time: 20 minutes Total time: 45 minutes 2 large (10- to 12-ounce) boneless, skinless chicken breast 4 ounces goat cheese, crumbled 1 cup spinach, washed and coarsely chopped ½ teaspoon salt ½ teaspoons freshly ground black pepper 1 tablespoon olive oil 1 14-ounce can artichoke hearts, drained and quartered 2 tablespoons pitted Kalamata olives, coarsely chopped 1 tablespoon sherry vinegar ½ cup low-sodium chicken broth Preheat oven to 400 degrees. On a clean work surface, slice chicken breasts almost in half horizontally and open them like a book. Combine goat cheese with chopped spinach and divide the mixture between the 2 breasts. Season with salt and pepper. Roll each breast into a tight log. Using kitchen twine, tie logs at 1 ½-inch intervals, or secure with toothpicks. Heat olive oil in an ovenproof skillet and brown breasts evenly for about 10 minutes total. Add artichoke hearts, olives, and vinegar and cook for 2 minutes, or until most of the vinegar evaporates. Add chicken broth and cover pan tightly with aluminum. |
| PROVENCAL CHICKEN PESTO SOUP Serves 4 Prep time: 10 minutes Total time: 20 minutes 2 cups low-sodium chicken broth 1 pound boneless, skinless chicken breast, cut into 1-inch cubes 1 15-ounce can cannelloni beans, rinsed and drained 1 medium zucchini, cut into 3/4-inch pieces 4 plum tomatoes, coarsely chopped 2 tablespoons prepared pesto 2 tablespoons grated Parmesan Freshly ground black pepper In a medium saucepan, bring chicken broth to a boil. Add chicken and return to a boil. Add beans, zucchini and tomatoes; reduce heat to a simmer. Cook for 10 to 12 minutes, or until chicken is cooked through (there should be no traces of pink) and zucchini is tender. Divide soup among 4 servings bowls and top each with a heaping teaspoon of pesto, 1/2 tablespoon Parmesan, and a few grinds of pepper. Nutrition score per serving (2cups): 285 calories, 7g fat, 1g saturated fat, 23 grams carbs, 36g protein, 7g fiber, 105mg calcium, 4mg iron, 365mg sodium Shape Magazine Sept. 2008 |
| Entertaining? Cook Healthy!! Did you know that a serving of potato salad has a whopping 358 calories? Add a burger, macaroni salad and a beer: 1,100 calories and 57 grams of fat. That’s before dessert! Slim down your cookouts with these tasty recipes from nutritionist Bethany Thayer, R.D. – Jacqui Detwiller. Better Potato Salad Makes: 8 servings 2 cups cooked sweet potatoes, cut into chunks 1 medium apple, diced ½ cup diced celery ¼ cup chopped walnuts ¼ cup raisins ¼ cup fat-free sour cream ¼ cup fat-free salad dressing or mayonnaise 2 tablespoons fat-free milk Combine sweet potatoes, apple, celery, walnuts and raisins in a medium bowl. In a small bowl, blend sour cream, salad dressing or mayonnaise, and milk. Fold sour cream mixture into sweet potato mixture. Chill. * Nutrition facts per serving: 116 calories, 2 g protein, 22 g carbohydrate, 3 g fat (1 g saturated), 3 g fiber. |
| Smart Bard Makes: 24 bars 2 cups quick-cooking oats 1 cup packed brown sugar 1/3 cup vegetable oil 3 tablespoons applesauce 2 egg whites ¼ teaspoon salt ½ teaspoon almond extract ½ cup raisins Preheat oven to 325 degrees. Spray a 9-by-9-inch baking dish with cooking spray. In a bowl, mix oats, brown sugar, oil and applesauce. Beat egg whites until frothy; add to oat mixture. Stir in salt, almond extract and raisins. Bake 30 minutes. Remove from oven; cool and cut into bars. * Nutrition facts per bar: 103 calories, 2 g protein, 17 g carbohydrate, 3 g fat (1 g saturated), 1 g fiber. |
| Apple Crisp with Flax-Granola Topping
5 cups sliced apples (preferably Cortland, Empire, Braeburn, or Stayman-Winesap varieties) |
| Chicken Vegetable soup One 4-6lb free-range chicken 2 gallons of purified water 6 large Yukon Gold potatoes cut into 8-12 pieces 4 medium-to-large carrots, shredded 1 medium head of cabbage, shredded 3 stems of celery chopped 2 large onions (one whole and one chopped) 3 bay leaves ½ cup of roasted buckwheat ½ cup of small pearl barley 2 tablespoons of sea salt (to taste) 4 large tomatoes peeled and chopped, or 2 cans of stewed tomatoes 10 peppercorns A small bunch of fresh lovage (if you can find it) or 2 tablespoons of dry lovage. Boil the chicken in a small amount of water for 10 minutes, pour the water out, wash the bird, and place it in a large stock pot with 2 gallons of purified water, 1 whole large onion (peeled), 10 peppercorns and sea salt. Bring to a boil and simmer for at least h hours. Strain the out and reserve the meat to work with later. Return the stock to the pot, and add the potatoes and celery. Bring to a boil; reduce the heat to medium and boil for 10-15 minutes. Add the shredded cabbage, carrots, chopped onions, tomatoes, buckwheat and barley. Add the bay leaves and lovage, and taste to see if you need to add salt. Bring to a boil, reduce the heat and simmer for 20 minutes. Check to see if your grains and the cabbage are done. If done, remove from heat and let rest for at least 1 hour to see how the flavors combined. Note: The chicken you strained out earlier can be used in other recipes or added to the soup. If you are having trouble finding lovage, consider replacing it with a couple stems of lemon grass (use the succulent part of the lower stem. The hot, complex meal that is presented in a soup has been over thousands of years and in thousands of cultures to be one of the most beneficial to our health. Soups are easy to digest, get better with time, and in many cultures are found to be an irreplaceable staple of daily life. I hope that in this cold and flu season you stay well and, please have a bowl of soup. |
| LEMON GRILLED SALMON WITH CORN SALAD Start to Finish: 35 min. 1 ½ cups cooked and cooled fresh or frozen yellow corn kernels 1/3 cup chopped red sweet pepper ¼ cup snipped fresh chives or thinly sliced green onions 3 Tbsp. thinly sliced fresh basil 2 Tbsp. pure maple syrup 2 Tbsp. lemon juice ¼ tsp. salt 1 ½ cups fresh blueberries 2 tsp. finely shredded lemon peel 1 tsp. ground cumin ½ tsp. salt ¼ tsp. ground black pepper 4 4-to 5-oz fresh skinless salmon fillets nonstick cooking spray Lemon slices and/or fresh basil sprigs (optional) 1. For corn salad, in bowl combine corn, sweet pepper, chives, basil, maple syrup, lemon juice, and the ¼ teaspoon salt. 2. In small bowl combine lemon peel, cumin, the ½ teaspoon salt, and the black pepper. Sprinkle mixture over salmon fillets. Lightly coat both sides of salmon fillets with nonstick spray. 3. For charcoal grill, grill salmon fillets on the rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily when tested with a fork, carefully turning once halfway through grilling. (For gas grill, preheat grill. Reduce heat to medium. Place salmon fillets on grill rack over heat. Cover and grill as above.) 4. Serve grilled salmon with corn salad. Garnish with lemon slices and/or fresh basil sprigs. Makes 4 servings Each Serving: 342 cal, 13 g fat (3 g sat. fat), 67 mg chol, 507mg sodium, 32 g carbo, 4 g fiber, 25 g pro. Daily values: 18% vit A, 60% vit. C 4% calcium, 6% iron. Better Homes and Gardens |
| WINTER SQUASH & SAGE SAUSAGE CHILI Start to Finish: 20 Min 1lb. bulk sage sausage or your favorite sausage 1 15-oz. can cannelloni beans, drained 1 12-oz. pkg. frozen winter squash puree, thawed 1 cup chunky-style chipotle salsa or other salsa 1½ cups water 1 3.5-oz. pkg. herb-flavored goat cheese, crumbled fresh sage (optional) 1. In large saucepan cook sausage over medium heat until brown and no pink remains, stirring to break up; drain fat. Stir in beans, squash, salsa, and water. Bring to boiling; reduce heat. Simmer, uncovered, 10 minutes, stirring occasionally. Serve in bowls; sprinkle goat cheese and fresh sage. Makes 4 servings Better Homes and Gardens |
| GREEK LAMB WITH SPINACH AND ARTICHOKES 2 to 2 ½ lb. boneless lamb shoulder roast 1 19-oz. can cannelloni beans (white kidney beans), rinsed and drained 1 14.5oz can diced tomatoes 1 Tbsp. minced garlic (6 cloves) ½ tsp. salt ½ tsp. dried oregano, crushed 1 14-oz jar artichoke hearts, drained and quartered 3 cups fresh baby spinach 3 cups hot cooked orzo (6 oz. uncooked) Crumbled feta cheese (optional) 1. Trim fat from meat. Cut meat in 1-inch pieces. In a 3 ½ -or 4-quart slow cooker stir together meat, beans, undrained tomatoes, garlic, salt, and oregano 2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. Stir in drained artichoke hearts and spinach. 3. To serve, spoon lamb mixture over hot cooked orzo. Sprinkle with crumbled feta cheese. Makes 6 Servings. Better Homes and Gardens |
| ITALIAN SPINACH SOUP Start to Finish: 35 min 1 medium onion, chopped 4 cloves garlic, minced 2 tsp. dried Italian seasoning, crushed 2 Tbsp. butter 2 Tbsp. dry sherry (optional) 2 14-oz cans chicken broth 1 large potato, peeled and chopped 2 9-oz pkgs. Fresh spinach or 1 ¼ lb. fresh spinach, washed and trimmed 2 cups watercress, tough stems removed 2 oz. Parmesan cheese, shaved 2 small tomatoes, quartered, seeded, and thinly sliced 1. In 4-quart Dutch oven cook onion, garlic, and Italian seasoning in hot butter over medium heat 5 minutes or until onion is tender, stirring occasionally. 2. If using sherry, remove Dutch oven from heat; slowly pour in sherry. Return to heat; cook and stir 1 minute. Add broth and potato. Bring to boiling. Simmer, covered, 10 minutes or until potato is tender. Remove from heat. 3. Set aside 2 cups of the spinach. Stir remaining spinach, half at a time, into soup just until wilted. Cool about 5 minutes. 4. Transfer soup, half at a time, to food processor or blend until smooth. Return to Dutch oven; heat through. Season with sea salt. 5. To serve, top with reserved spinach, watercress, Parmesan, and tomatoes. Makes 6 side-dish servings. Better Homes and Gardens |
| CURRIED BUTTERNUT SQUASH SOUP 1 Medium onion, chopped (1/2 cup) 2 Tbsp. butter 2 tsp. red curry powder or curry powder 2 tsp. grated fresh ginger ½ tsp. salt 1 14-oz can reduce sodium chicken broth 1 ¼ cups water 1 ½ lb. butternut squash, peeled, seeded, and cut in 1-inch cubes (4 cups) 1 14-oz can unsweeten coconut milk ½ cup half-and-half or light cream 1/3 cup chopped fresh cilantro Fresh cilantro (optional) 1. In a large saucepan cook onion in hot butter over medium heat about 10 minutes or until tender and translucent. Stir in curry powder, ginger, and salt. Cook 30 seconds more. 2. Stir in chicken broth and water; bring to heat. Add squash. Return to boiling; reduce heat. Simmer, covered, 40 minutes or until squash is tender. 3. Cool soup slightly. Transfer half the soup at a time to a blender or food processor. Blend or process until smooth. Return all soup to saucepan. Stir in coconut milk, half-and-half, and chopped cilantro. Heat through. Top with fresh cilantro. Makes 6 side-dish servings. Better Homes and Gardens |
Strawberry-Goat Cheese Bruscetta
Prep: 15 min. Broil: 4min.
1 8oz baguette
1 Tbsp. olive oil
1 4oz log goat cheese (chevre)
1 ½ cups sliced strawberries
½ cup Arugula
Olive oil
Sea salt or course salt
Freshly ground black pepper
Snipped fresh berries
1. Heat broiler. Halve baguette crosswise, then lengthwise. Place cut sides up on large baking sheet. Brush with the 1 tablespoon oil. Broil, 3 to 4 inches from heat, for 1 ½ to 2 minutes or until lightly toasted.
2. Slice and divide cheese among toasts. Top with sliced berries. Broil 2 to 3 minutes or until cheese and berries soften. Remove from broiler; top with Arugula. Drizzle additional oil. Sprinkle salt, pepper, and herbs.
Each Serving: 346 cal, 16g fat (7g sat fat), 22 mg chol, 616 mg sodium, 37g carbo, 2g fiber, 13 g protein. Daily values: 10% vit A, 55% vit. C, 13% calcium, 16% iron.
Better Homes and Gardens
Content By AC Chiropractic Life Center, P.C. © 2010, all rights reserved.
Site and Content Provided By Now You Know, Inc. © 2010, all rights reserved.