January 3, 2010
Ingredients
1 pkg dried mushrooms
1 cup (250 mL) hot vegetable stock
2 tbsp (25 mL) butter
1 onion, finely chopped
1 minced cloves of garlic
1 tsp (5 mL) dried thyme
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1 cup (250 mL) arborio rice or short grain Italian rice
1/3 cup (75 mL) dry white wine or vegetable stock
1 cup (250 mL) green beans, cut
1/4 cup (50 mL) grated Parmesan cheese
2 tbsp (25 mL) chopped fresh parsley
Preparation:
In bowl, soak mushrooms in 2 cups (500 mL) boiling water until softened, about 5 minutes. Remove with slotted spoon; chop and set aside. Strain soaking liquid into measuring cup; add stock and enough water to make 3 cups (750 mL). Set aside.
In large shallow saucepan, melt 1 tbsp (15 mL) of the butter over medium heat; fry mushrooms, onion, garlic, thyme, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.
Add rice, stirring to coat. Add wine; cook, stirring constantly, until no liquid remains. Add 1-1/2 cups (375 mL) of the stock mixture, 1/2 cup (125 mL) at a time and stirring after each addition until completely absorbed, about 10 minutes.
Add beans. Add remaining stock mixture, 1/2 cup (125 mL) at a time, stirring after each addition until completely absorbed and rice is creamy and tender, another 10 minutes. Stir in cheese, parsley and remaining butter.
Nutritional Info
Per serving: about -
cal 299
pro 7 g
total fat 8 g
sat. fat 5 g
carb 49 g
fibre 2 g
chol 21 mg
sodium 528 mg
% RDI: -
calcium 9%
iron 9%
vit A 11%
vit C 8%
folate 10%
December 27, 2010
Ingredients
2 tbsp (25 mL) extra-virgin olive oil
1 chopped onion
3 minced cloves of garlic
1 tsp (5 mL) dried oregano
1/4 tsp (1 mL) hot pepper flakes
1/4 tsp (1 mL) salt
2 tbsp (25 mL) tomato paste
1 can (28 oz/796 ml) diced tomatoes
1 can (19 oz/540 ml) chickpeas, drained and rinsed
1 tsp (5 mL) paprika
1 8 oz/250 g bag spinach, trimmed (about 6 cups/1.5L)
Preparation:
In large saucepan, heat 1 tbsp (15 mL) of the oil over medium-high heat; saut?nion, garlic, oregano, hot pepper flakes and salt until onion is softened, about 4 minutes.
Add tomato paste; fry for 1 minute. Add tomatoes, chickpeas and paprika; bring to boil. Reduce heat and simmer until thick enough that space remains after spoon is dragged through, about 25 minutes.
Meanwhile, in skillet, heat remaining oil over medium-high heat; saut?pinach until wilted, about 3 minutes. Stir into chickpea mixture.
Additional Information:
Variation
Tomato Spinach Chickpea Simmer with Tilapia: Place 4 tilapia fillets (1-1/2 lb/750 g) on foil-lined baking sheet. Drizzle with 1 tbsp (15 mL) each lemon juice and extra-virgin olive oil; sprinkle with 1/4 tsp (1 mL) each salt and pepper. Broil until fish is golden and flakes easily when tested, about 7 minutes. Serve with chickpea mixture.
Nutritional Info
Per serving: about -
cal 265
pro 10 g
total fat 9 g
sat. fat 1 g
carb 41 g
fibre 9 g
chol 0 mg
sodium 739 mg
% RDI: -
calcium 17%
iron 42%
vit A 64%
vit C 65%
folate 74%
December 20, 2010
Ingredients
12 oz (375 g) flank marinating steak, thinly sliced across the grain
3 tbsp (50 mL) oyster sauce
4 cups (1 L) broccoli florets (about 2 stalks)
2 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot
Preparation:
Sprinkle beef with 1/4 tsp (1 mL) pepper; set aside.
In small bowl, whisk together 3/4 cup (175 mL) water, oyster sauce and 1 tbsp (15 mL) cornstarch; set aside.
In wok or skillet, heat 1 tbsp (15 mL) vegetable oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add 1 tbsp (15 mL) vegetable oil to wok; stir-fry broccoli florets, garlic and ginger for 1 minute. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add oyster sauce mixture; stir-fry until slightly thickened, about 3 minutes.
Additional Information:
Tips:
If you can't find flank steak at the supermarket or butcher shop, thinly slice top sirloin grilling steak across the grain. Or use the beef stir-fry strips available at the meat counter.
Serve this stir-fry with Asian rice noodles. Naturally gluten-free, they are available in a range of thicknesses and widths, are very quick to prepare and are a great alternative to rice.
Nutritional Info
Per Serving: about -
cal 253
pro 21 g
total fat 15 g
sat. fat 4 g
carb 8 g
fibre 2 g
chol 36 mg
sodium 436 mg
% RDI: -
calcium 4%
iron 16%
vit A 20%
vit C 67%
folate 19%
December 13, 2010
Ingredients
8 boneless skinless chicken thighs
2 tbsp (25 mL) gluten-free flour
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (25 mL) vegetable oil
1 onion, diced
2 cloves garlic, minced
1 sweet green pepper, chopped
1 tsp (5 mL) dried Italian herb seasoning
1 can (28 oz/796 mL) diced tomatoes
1/2 cup (125 mL) sodium-reduced chicken stock
1/3 cup (75 mL) tomato paste
2 tbsp (25 mL) chopped fresh parsley
Preparation:
Toss chicken with flour, salt and pepper. In large shallow Dutch oven, heat half of the oil over medium-high heat; brown chicken, in batches and adding some of the oil if necessary. Transfer to plate. Drain fat from pan.
Heat remaining oil in pan over medium heat; fry onion, garlic, green pepper and Italian seasoning until tender, 4 minutes. Stir in tomatoes, stock and tomato paste; bring to boil.
Return chicken and any juices to pan; reduce heat and simmer until thickened and juice run clear when chicken is pierced, about 20 minutes. Sprinkle with parsley.
Additional Information:
Tip: Keep a few extra dollars in your pocket by buying bone-in chicken thighs and removing the skin; cook for 40 minutes.
Nutritional Info
Per serving: about -
cal 298
pro 26 g
total fat 13 g
sat. fat 2 g
carb 21 g
fibre 4 g
chol 95 mg
sodium 743 mg
% RDI: -
calcium 9%
iron 32%
vit A 10%
vit C 98%
folate 18%
December 6, 2010
Ingredients
1/4 cup (50 mL) sodium-reduced soy sauce
1 tbsp (15 mL) rice vinegar
1 tbsp (15 mL) hoisin sauce
2 tsp (10 mL) cornstarch
1 pkg extra-firm tofu
2 tbsp (25 mL) vegetable oil
3 garlic cloves, minced
1 tbsp (15 mL) gingerroot, minced
1 pinch hot pepper flakes
2 carrots, thinly sliced on the diagonal
1-1/2 cups (375 mL) sliced & stemmed shiitake mushroom caps
1 cup (250 mL) snow peas, trimmed and cut diagonally in half
2 green onions, thinly sliced
2 tsp (10 mL) sesame oil
Preparation:
In small bowl, whisk together soy sauce, rice vinegar, hoisin sauce, cornstarch and 3 tbsp (50 mL) water; set aside.
Pat tofu dry; cut into 3/4-inch (2 cm) cubes. In large wok, heat half of the oil over medium-high heat; stir-fry tofu until golden, about 6 minutes. Transfer to plate.
Heat remaining oil in wok over medium-high heat; stir-fry garlic, ginger and hot pepper flakes for 30 seconds.
Add carrots and mushrooms; stir-fry for 1 minute. Add 1 tbsp (15 mL) water; cover and steam until carrots are tender, about 3 minutes.
Add snow peas, tofu and soy sauce mixture; bring to boil and boil, stirring, until thickened and vegetables are tender, about 1 minute. Stir in green onions and sesame oil.
Nutritional Info
Per serving: about -
cal 221
pro 12 g
total fat 15 g
sat. fat 2 g
carb 13 g
fibre 3 g
chol 0 mg
sodium 635 mg
% RDI: -
calcium 14%
iron 20%
vit A 66%
vit C 18%
folate 21%
November 29, 2010
Ingredients
2 cups (500 mL) sauerkraut
4 pork shoulder blade chops, (about 1/4 lb/625 g)
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) pepper
2 tbsp (25 mL) vegetable oil
1 apple, cored and thinly sliced
2 minced cloves of garlic
1 onion, thinly sliced
1/2 tsp (2 mL) dried thyme
1/2 tsp (2 mL) caraway seeds
1/2 cup (125 mL) apple juice or water
2 tbsp (25 mL) minced fresh parsley
Preparation:
In sieve, rinse sauerkraut; drain and set aside. Season chops with salt and pepper.
In large shallow Dutch oven, heat oil over medium-high heat; brown chops, about 8 minutes. Drain off fat.
Arrange apple, garlic, onion, thyme, caraway seeds and sauerkraut evenly over pork; pour apple juice over top and bring to boil. Reduce heat to medium-low; cover and simmer until pork is fall-apart tender, about 30 minutes. Sprinkle with parsley.
Additional Information:
Tips
Use a red-skinned apple and leave the skin on to add a bit of colour to the dish.
For a classic meal, serve with boiled potatoes.
Nutritional Info
Per serving: about -
cal 280
pro 23 g
total fat 13 g
sat. fat 5 g
carb 17 g
fibre 4 g
chol 81 mg
sodium 22 mg
% RDI: -
calcium 7%
iron 25%
vit A 2%
vit C 48%
folate 15%
November 22, 2010
Ingredients
3 tbsp (50 mL) liquid honey
2 tsp (10 mL) grated lemon rind
3 tbsp (50 mL) lemon juice
3 tbsp (50 mL) vegetable oil
1 tbsp (15 mL) chopped fresh thyme (or 1 tsp/5 mL dried)
2 tsp (10 mL) Dijon mustard
1 clove garlic, minced
1/4 tsp (1 mL) each salt and pepper
8 lamb loin chops (about 1 lb/750 g total)
4 cups (1 L) baby spinach leaves
Half sweet orange or red pepper, sliced
Quarter red onion, thinly sliced
4 lemon wedges
Preparation:
In large bowl, whisk together honey, lemon rind and juice, oil, thyme, mustard, garlic, salt and pepper; remove 1/4 cup (50 mL) of the dressing and set aside.
Add chops to bowl, turning to coat; let stand for 10 minutes. (Make-ahead: Cover and refrigerate for up to 4 hours.)
Place on greased grill over medium-high heat; close lid and grill, turning once, until medium-rare, about 10 minutes.
In salad bowl, toss spinach, orange pepper and red onion with reserved dressing. Divide among plates; top with lamb chops. Serve with lemon wedges.
Nutritional Info
Per serving: about -
cal 267
pro 19 g
total fat 14 g
sat. fat 3 g
carb 17 g
fibre 1 g
chol 68 mg
sodium 216 mg
% RDI: -
calcium 5%
iron 19%
vit A 31%
vit C 77%
folate 31%
November 15, 2010
Ingredients
4 bone in pork loin centre chops, (about 1-1/4 lb/625 g)
2 strips bacon, chopped
2 tbsp (25 mL) vegetable oil
2 onions, sliced
1 tsp (5 mL) herbes de Provence or dried thyme
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
1 tbsp (15 mL) gluten-free flour
3/4 cup (175 mL) sodium-reduced chicken stock
1 tsp (5 mL) white wine vinegar or cider vinegar
2 tbsp (25 mL) chopped fresh parsley
Preparation:
Trim fat from pork chops; slash edges at 1/2-inch (1 cm) intervals to prevent curling. Set aside.
In large skillet, fry bacon over medium-high heat until crisp, about 5 minutes. Transfer to paper towel to drain. Drain fat from pan.
Add half of the oil to pan; brown chops, in batches, about 10 minutes. Transfer to plate.
Drain fat from pan.
Heat remaining oil in pan over medium heat. Add onions, herbes de Provence, salt and pepper; cover and cook, stirring occasionally, until onions are golden, about 10 minutes.
Sprinkle with flour; cook, stirring, for 1 minute. Add stock and bring to boil, stirring and scraping up brown bits.
Return bacon, chops and any juices to skillet, turning chops to coat. Cover, reduce heat and simmer until juices run clear when pork is pierced and just a hint of pink remains inside, about 10 minutes.
Stir in vinegar. Sprinkle with parsley.
Nutritional Info
Per serving: about -
cal 294
pro 23 g
total fat 19 g
sat. fat 6 g
carb 8 g
fibre 1 g
chol 66 mg
sodium 379 mg
% RDI: -
calcium 4%
iron 10%
vit A 2%
vit C 7%
folate 9%
November 8, 2010
Ingredients
2 tbsp (25 mL) lemon juice
2 tsp (10 mL) liquid honey
1 tsp (5 mL) five-spice powder
8 pieces of chicken
Preparation:
Serve with: Steamed Ginger Rice
In large bowl, whisk together lemon juice, 1 tbsp (15 mL) vegetable oil, honey, five-spice powder and 1/4 tsp (1 mL) each salt and pepper. Remove skin from chicken if desired. Add chicken to marinade, turning to coat; let stand for 5 minutes.
In ovenproof skillet, heat 1 tbsp (15 mL) vegetable oil over medium-high heat; brown chicken, in batches and adding more oil if necessary. Drain fat from skillet.
Return all chicken to skillet. Roast in 425°F (220°C) oven until juices run clear when chicken is pierced, about 30 minutes.
Nutritional Info
Per Serving without skin : about -
cal 275
pro 26 g
total fat 17 g
sat. fat 3 g
carb 5 g
fibre trace
chol 94 mg
sodium 226 mg
% RDI: -
calcium 1%
iron 9%
vit A 3%
vit C 2%
folate 3%
November 1, 2010
Holiday Chicken Salad
Prep Time: 15 Minutes Ready In: 15 Minutes
Servings: 12
INGREDIENTS:
4 cups cubed, cooked chicken meat
1 cup mayonnaise
1 teaspoon paprika
1 1/2 cups dried cranberries
1 cup chopped celery
2 green onions, chopped
1/2 cup minced green bell pepper
1 cup chopped pecans
1 teaspoon seasoning salt
ground black pepper to taste
DIRECTIONS:
1. In a medium bowl, mix together mayonnaise with paprika and seasoned salt. Blend in dried cranberries, celery, bell pepper, onion, and nuts. Add chopped chicken, and mix well. Season with black pepper to taste. Chill 1 hour.
Nutrition Information Servings Per Recipe: 12
Calories: 253
Amount Per Serving
Total Fat: 16.5g
Cholesterol: 42mg
Sodium: 213mg
Amount Per Serving
Total Carbs: 14g
Dietary Fiber: 1.1g
Protein: 13g
October 25, 2010
Marinated Grilled Shrimp
Prep Time: 15 Minutes Cook Time: 6 Minutes
Servings: 6
INGREDIENTS:
3 cloves garlic, minced
1/3 cup olive oil
1/4 cup tomato sauce
2 tablespoons red wine vinegar
2 tablespoons chopped fresh basil
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 pounds fresh shrimp, peeled and deveined
skewers
DIRECTIONS:
1. In a large bowl, stir together the garlic, olive oil, tomato sauce, and red wine vinegar. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.
2. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
3. Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.
Nutrition Information Servings Per Recipe: 6
Calories: 273
Amount Per Serving
Total Fat: 14.7g
Cholesterol: 230mg
Sodium: 472mg
Amount Per Serving
Total Carbs: 2.8g
Dietary Fiber: 0.2g
Protein: 31g
October 18, 2010
Meatloaf
Prep Time: 25 Minutes Cook Time: 1 Hour 30 Minutes
Servings: 12
INGREDIENTS:
1 pound ground lamb
1 pound ground chicken
1/2 pound ground pork
1 egg
1 1/2 cups steel oats
1 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1/4 cup raisins
1/4 cup chopped carrots
1/4 cup ketchup
3 tablespoons hot pepper sauce, or to taste
3 cloves garlic, minced
1 tablespoon curry powder
1 tablespoon dried oregano, or to taste
1 tablespoon dried rosemary, or to taste
DIRECTIONS:
1. Preheat oven to 425 degrees F (220 degrees C). Grease 2 9x5-inch loaf pans.
2. In a large bowl, mix together the ground lamb, chicken, and pork until the 3 meats are thoroughly combined; mix in the egg, rolled oats, onion, green pepper, raisins, carrots, ketchup, hot pepper sauce, garlic, curry powder, oregano, and rosemary. Divide the mixture in half; form each half into a loaf, and place into the prepared loaf pans.
3. Bake for 1 hour in the preheated oven; reduce heat to 300 degrees F (150 degrees C) and bake 30 more minutes. Tilt the pans to allow grease to collect at a corner of the pan; pour off the grease. Allow the meat loaves to cool for 10 minutes before removing from pans.
Nutrition Information Servings Per Recipe: 12
Calories: 232
Amount Per Serving
Total Fat: 10.3g
Cholesterol: 78mg
Sodium: 209mg
Amount Per Serving
Total Carbs: 13.8g
Dietary Fiber: 2g
Protein: 20.7g
October 11, 2010
Bulgogi (Korean Barbecued Beef)
Prep Time: 30 Minutes Cook Time: 20 Minutes
Servings: 4
INGREDIENTS:
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon sesame seeds
1 clove garlic, minced
1 teaspoon white sugar
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 pound beef top sirloin, thinly sliced
1 carrot, julienned
1 green onion, chopped
1/2 yellow onion, chopped
DIRECTIONS:
1. In a large resealable plastic bag, combine soy sauce, sesame oil, sesame seeds, garlic, sugar, salt, black pepper, and MSG. Place beef, carrots, and onions in the bag; seal, and shake to coat the vegetables and beef with the sauce. Refrigerate for at least 2 1/2 hours. I prefer to marinate mine overnight.
2. Preheat an outdoor grill for high heat. Remove meat and vegetables from marinade, and place on a large sheet of aluminum foil; seal. Discard marinade.
3. Place on grill, and cook for 15 to 20 minutes, or to desired doneness.
Nutrition Information Servings Per Recipe: 4
Calories: 243
Amount Per Serving
Total Fat: 15g
Cholesterol: 61mg
Sodium: 1055mg
Amount Per Serving
Total Carbs: 6.2g
Dietary Fiber: 1.3g
Protein: 20.3g
October 4, 2010
Grilled Tilapia with Spinach and Cherry Tomatoes
Prep: 10 min, Cook: 10 min.
4 tilapia fillets, about 6 ounces each
2-1/2 tsp. olive oil
1 scallion, minced
1 lb. fresh spinach, stemmed and washed
2 cups cherry tomatoes
Prepare grill (high heat). Brush fish with 1 tsp. oil. Season with salt and pepper to taste. Grill fish about 2 minutes per side, until cooked through. Meanwhile, heat 1-1/2 tsp. oil in a heavy nonstick skillet over high heat. Stir in scallions and sauté 2 minutes. Add spinach and sauté about 3 minutes, until wilted. Season with salt and pepper to taste. Transfer spinach to a platter and keep warm. Sauté tomatoes 2 minutes in same skillet over high heat, until heated through. Season with salt and pepper to taste. Serve fish on top of spinach on platter with tomatoes around the side.
Per serving: calories 236, fat 5.7g, 21% calories from fat, cholesterol 78mg, protein 35.5g, carbohydrates 11.9g, fiber 4.2g, sugar 4.2g, sodium 225mg, diet points 4.8.
September 27, 2010
Zucchini Patties
Use up all the zucchini in your garden making these.
Grated zucchini, with peel 3 cups
Finely chopped onion 1/4 cup
Sun-dried tomato halves, softened in boiling water for 10 minutes, chopped 5
Egg whites (large), fork-beaten 2
Dry fine bread crumbs 2/3 cup
Low-fat salad dressing (or mayonnaise) 1 tbsp.
Gluten-free flour 2 tbsp.
Garlic clove, minced 1
Dried oregano 1/8 tsp.
Dried sweet basil 1/8 tsp.
Salt 1/2 tsp.
Pepper 1/8 tsp.
Combine all 12 ingredients in large bowl. Mix well to moisten bread crumbs.
Form into patties, using 1/4 cup (60 mL) for each. Heat lightly greased
non-stick skillet until hot. Cook patties for 3 to 4 minutes per side until crisp
and golden. Makes 12 patties.
1 patty: 51 Calories; 3 g Protein; 0.8 g Total Fat (0.1 g Sat., 0.1 mg Cholesterol); 183 mg Sodium; 2 g Dietary Fiber
September 20, 2010
Chicken Hotpot
Tender-crisp carrots, bamboo shoots and bok choy make an outstanding appearance in this mildly hot and tangy hotpot.
Canola oil 2 tsp.
Boneless, skinless chicken breast halves, chopped 3/4 lb.
Sliced carrot 1 cup
Sliced fresh shiitake mushrooms 1 cup
Can of shoestring-style sliced bamboo shoots, drained 8 oz.
Prepared chicken broth 1/4 cup
Rice vinegar 1/4 cup
Soy sauce 2 tbsp.
Granulated sugar 2 tsp.
Finely grated gingerroot 1 tsp.
Sesame oil (for flavour) 1 tsp.
Pepper 1/2 tsp.
Sliced bok choy 2 cups
Chopped red pepper 1 cup
Water 2 tbsp.
Cornstarch 1 tbsp.
Heat canola oil in large saucepan on medium-high. Add chicken. Cook,
uncovered, for 2 to 4 minutes, stirring occasionally, until no longer pink.
Add next 10 ingredients. Stir. Bring to a boil. Reduce heat to medium.
Boil gently, partially covered, for 2 to 4 minutes until carrot is almost
tender-crisp.
Add bok choy and red pepper. Stir. Cook, covered, for 2 to 4 minutes until
vegetables are tender-crisp.
Stir water into cornstarch in small cup. Add to chicken mixture. Heat and
stir until boiling and thickened. Makes about 6 cups (1.5 L). Serves 4.
1 serving: 189 Calories; 5.3 g Total Fat (2.1 g Mono, 1.7 g Poly, 0.8 g Sat); 49 mg Cholesterol;
13 g Carbohydrate; 3 g Fibre; 23 g Protein; 543 mg Sodium
September 13, 2010
Guilt-Free Mini Brownies
Brownies without the guilt? Oh, yeah! These chewy, chocolatey bites will satisfy your sweet tooth in a second.
Semi-sweet chocolate baking squares 2 (1 oz. each), coarsely chopped
Granulated sugar 1 cup
Gluten-free flour 2/3 cup
Cocoa, sifted if lumpy 1/2 cup
Salt 1/4 tsp.
Large egg 1
Egg whites (large) 2
Whole cranberry sauce 1/2 cup
Canola oil 2 tbsp.
Preheat oven to 350°F (175°C). Put chocolate into small microwave-safe
bowl. Microwave, uncovered, on medium (50%) for about 90 seconds,
stirring every 30 seconds, until almost melted. Do not overheat. Stir
until smooth.
Meanwhile, measure next 4 ingredients into medium bowl. Stir. Make
a well in centre.
Whisk remaining 4 ingredients and melted chocolate in small bowl until
combined. Add to well. Stir until just moistened. Fill 24 greased mini-muffin
cups 3/4 full. Bake for about 15 minutes until wooden pick inserted in centre
of brownie comes out moist but not wet with batter. Do not overbake.
Makes 24 mini-brownies.
1 mini-brownie: 81 Calories; 2.2 g Total Fat (0.8 g Mono, 0.4 g Poly, 0.7 g Sat); 8 mg Cholesterol; 15 g Carbohydrate; 1 g Fibre; 1 g Protein; 34 mg Sodium
September 6, 2010
Crab-Stuffed Chicken With Parsley Sauce
A very appealing company dish.
Boneless, skinless chicken breast halves 6
Canned crabmeat, drained, shredded and 4.2 oz. cartilage removed
Dry fine bread crumbs 1/4 cup
Low-fat Cheddar cheese or Swiss cheese 1/4 cup
Finely chopped red pepper 2 tbsp.
White wine 3 tbsp.
Salt, sprinkle
Pepper, sprinkle
Low-fat chicken bouillon cube 1/2 x 1/3 oz.
Boiling water 1/2 cup
Bay leaf 1
Chopped fresh parsley 3 tbsp.
Cornstarch 2 tsp.
White wine 1 tbsp.
Flatten chicken between 2 sheets of plastic wrap to 1/4 inch (6 mm), using
flat side of mallet or rolling pin.
Combine crabmeat, crumbs, cheese and red pepper to make stuffing.
Drizzle first amount of wine over chicken to moisten. Put 1/4 cup (60 mL)
stuffing in middle of each piece and roll up starting on shorter side, tucking
in sides to enclose stuffing. Fasten with wooden picks or tie with butchers’
twine. Sprinkle rolls with salt and pepper. Place in ungreased 2 quart (2 L)
casserole dish.
Dissolve partial bouillon cube in boiling water in small cup. Pour broth into
casserole dish. Add bay leaf and sprinkle parsley over rolls. Bake, covered,
in 350°F (175°C) oven for 45 minutes. Remove rolls to platter. Reserve
liquid but discard bay leaf.
Heat reserved liquid on stove. Combine cornstarch and second amount of
white wine in small cup. Slowly whisk into reserved liquid. Boil until slightly
thickened. Remove wooden picks from rolls and pour sauce over to serve.
Makes 6 chicken rolls.
1 chicken roll: 190 Calories; 32 g Protein; 3 g Total Fat (1.1 g Sat., 81.5 mg Cholesterol);
438 mg Sodium; trace Dietary Fiber
August 30, 2010
Breakfast Muesli Muffins
No added fat or egg. For best results, do not use non-fat yogurt.
Gluten-free flour 1 1/2 cups
Baking powder 2 tsp.
Baking soda 1/2 tsp.
Salt 1/2 tsp.
Ground ginger 1/2 tsp.
Cooked steel-cut oats (see Note) 1 cup
Liquid honey 1/2 cup
Plain yogurt 1/2 cup
Golden raisins 1/2 cup
Chopped walnuts 1/2 cup
Finely chopped dried apricot 1/4 cup 60
Measure first 5 ingredients into large bowl. Stir. Make a well in centre.
Beat next 3 ingredients with whisk in medium bowl. Add to well.
Add remaining 3 ingredients. Stir until just moistened. Fill 12 greased
muffin cups 3/4 full. Bake in 375°F (190°C) oven for 18 to 20 minutes until
wooden pick inserted in centre of muffin comes out clean. Let stand in pan
for 5 minutes before removing to wire rack to cool. Makes 12 muffins.
1 muffin: 197 Calories; 3.8 g Total Fat (0.9 g Mono, 2.3 g Poly, 0.4 g Sat); 1 mg Cholesterol;
39 g Carbohydrate; 2 g Fibre; 5 g Protein; 250 mg Sodium
Note: To make 1 cup (250 mL) cooked oatmeal, combine 1/2 cup
(125 mL) quick-cooking rolled oats, 1/8 tsp. (0.5 mL) salt and 1 cup
(250 mL) water in small saucepan. Bring to a boil on medium. Boil gently for
about 5 minutes, stirring constantly, until thickened. Cool completely before
using in muffins.
August 23, 2010
Baked Spring Rolls
Drain the filling mixture before placing on the phyllo sheets.
This will keep the pastry sheets crisp.
Lean ground pork or chicken 1/2 lb.
Chopped onion 1 cup
Chopped mushrooms 2 cups
Chopped fresh bean sprouts, packed 3 cups
Grated carrot 1 cup
Low-sodium soy sauce 2 tsp.
Ground turmeric 1/8 tsp.
Dried crushed chilies 1/4 tsp.
Chinese five-spice powder 1/8 tsp.
Ground ginger 1/4 tsp.
Salt 1 tsp.
Freshly ground pepper 1/4 tsp.
Chopped cooked shrimp 1 cup
Toasted sesame seeds 2 tsp.
Phyllo pastry sheets 20
Canola oil (or use cooking spray) 2 tsp.
Scramble-fry pork with onion in large non-stick skillet or wok until pork
is no longer pink. Drain.
Add mushrooms, bean sprouts and carrot. Sauté until slightly soft. Stir
in next 7 ingredients.
Add shrimp and sesame seeds. Stir. Drain.
Lay single sheet of phyllo pastry on non-floured working surface. Cover
remaining sheets with damp tea towel. Lightly oil surface of single pastry
sheet. Cover with second sheet of phyllo pastry and lightly oil its surface
as well. Cut double sheet into 6 squares. Put 1 1/2 to 2 tbsp. (25 to 30 mL)
filling diagonally across one-third of each square. Fold closest corner over
filling. Continue to roll, tucking ends in as you go. Lay seam end down on
lightly greased baking sheet. Repeat until all filling is used. Drain any liquid
that accumulates in pork mixture. Lightly oil surface of spring rolls. Bake
in 375°F (190°C) oven for 12 to 15 minutes until crisp and golden. Makes
60 spring rolls. Serve with plum sauce.
1 spring roll: 22 Calories; 1 g Protein; 1 g Total Fat (0.3 g Sat., 5.6 mg Cholesterol); 70 mg Sodium;trace Dietary Fiber
August 16, 2010
Easy Asian Beef & Veggie Skewers
(makes 6 servings)
Ingredients:
3 tablespoons bottled hoisin sauce (available in Asian food section of most supermarkets)
3 tablespoons sherry
1/4 cup light soy sauce
2 teaspoons barbecue sauce
3 green onions, chopped
2 teaspoons minced or chopped garlic
1 tablespoon minced ginger (bottled or fresh)
1 1/2 pounds lean steak (flank steak, London broil, top sirloin, etc.) trimmed of visible fat
Assorted vegetables, such as 10 cherry tomatoes, 1 bell pepper cut into chunks, and 10 small mushrooms*
Directions:
- Add hoisin sauce, sherry, soy sauce, barbecue sauce, green onions, garlic, and ginger to a small bowl and whisk together well.
- Cut steak across the grain, on a diagonal, into 1/4-inch slices. Cut the slices into 2-inch long pieces. Place beef pieces in a 1-gallon resealable plastic bag.
- Pour marinade mixture over the beef and mix to coat the meat well. Seal bag and refrigerate for 2 hours or overnight.
- Preheat outdoor grill for high heat. Thread the steak pieces on metal skewers, alternating with vegetables.
- Lightly oil the grill, or coat it with canola cooking spray. Grill skewers until meat achieves desired doneness (3-4 minutes per side).
Nutritional Information:
Per serving (using flank steak and the assorted vegetable listed above): 228 calories, 25.5 g protein, 9.2 g carbohydrate, 9 g fat (3.7 g saturated fat, 4 g monounsaturated fat, 0.5 g polyunsaturated fat), 57 mg cholesterol, 2 g fiber, 500 mg sodium. Calories from fat: 38%.
Sweet-and-Spicy Pork Tenderloin
(makes 4 servings)
Ingredients:
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground cinnamon
1⁄2 teaspoon salt
1⁄4 teaspoon ground black pepper
1⁄4 teaspoon ground allspice
1⁄8 teaspoon garlic powder
1⁄8 teaspoon ground chipotle chile pepper
1 pork tenderloin (11⁄4 pounds), trimmed of visible fat
1 teaspoon extra-virgin olive oil
2 tablespoons honey
1 tablespoon minced garlic
11⁄2 teaspoons hot-pepper sauce
Directions:
- Preheat the oven to 350°F.
- Lightly mist a small roasting pan or ovenproof skillet with olive oil spray. Set aside.
- In a small bowl, combine the cumin, cinnamon, salt, black pepper, allspice, garlic powder, and chipotle pepper.
- Rub the pork evenly with the olive oil. Then rub evenly with the spice mixture until coated. Cover loosely with plastic wrap. Refrigerate for 15 minutes.
- Meanwhile, in a small bowl, combine the honey, garlic, and hot-pepper sauce. Whisk to mix. Set aside.
- Set a large nonstick skillet over medium-high heat until it is hot enough for a spritz of water to sizzle on it. With an oven mitt, briefly remove the pan from the heat to lightly mist with olive oil spray. Place the pork in the pan. Cook for 1 minute per side, or until browned on all sides.
- Transfer to the prepared pan. With a basting brush, evenly coat the pork with the reserved honey mixture. Roast the tenderloin in the oven for 16 to 18 minutes, or until a thermometer inserted in the center reaches 160°F and the juices run clear.
- Remove from the oven. Cover the pork loosely with aluminum foil. Let stand for 10 minutes. Transfer the pork to a cutting board. Holding a knife at a 45° angle, cut into thin slices. Serve immediately.
Nutritional Information:
Per serving: 221 calories, 30 g protein, 10 g carbohydrates, 6 g fat (2 g saturated), 92 mg cholesterol, less than 1 g fiber, 375 mg sodium
August 2, 2010
Chicken Sauté with Pink Grapefruit
(makes 4 servings)
Ingredients:
2 small pink grapefruits
½ cup orange juice or less
All-purpose flour for dredging chicken
1 teaspoon dried tarragon (can substitute 1 tablespoon fresh herb of choice)
Salt and pepper to taste
4 boneless, skinless chicken breasts (about 1 pound)
¼ cup white wine or chicken stock
1 tablespoon fresh parsley
Directions:
- Peel grapefruit and cut into cross section slices and remove seeds. Save all juices and add orange juice to yield ½ cup of juice for the sauce.
- Mix flour with tarragon, salt, and pepper and dredge chicken in mixture.
- Spray nonstick skillet with cooking spray and add chicken. Cook over medium-high heat for 3-4 minutes per side or until golden brown. Remove from skillet, cover with aluminum foil to keep warm.
- Deglaze the pan with the wine and juice on high heat. Reduce liquid in half, add grapefruit and parsley.
- Place slices of grapefruit on center of plate, top with sauteed chicken breast and drizzle with sauce.
Nutritional Information:
per serving: 213 calories, 28 g protein, 14 g carb, 3.3 g fat, 1 g saturated fat, 73 mg cholesterol, 1.2 g fiber, 65 mg sodium (not including salt to taste), 15% calories from fat.
July 26, 2010
Salmon Steaks Poached in Lemon Broth
(makes 2 servings)
Ingredients:
Juice from 1 large or 2 small lemons
1/3 cup low-sodium chicken broth
2 salmon steaks or fillets (about 12 ounces)
Directions:
1. Place lemon juice and chicken broth in medium saucepan with cover. Add raw salmon steaks.
2. Bring liquid to slow boil over medium-low heat. Reduce heat slightly, cover, and simmer 5 minutes.
3. Flip salmon over, cover, and continue to simmer 5 more minutes or until salmon is cooked throughout.
Nutritional Information:
Per serving (if 2 servings per recipe including broth): 250 calories, 34.5 g protein, 1.4 g carbohydrate, 11 g fat, 1.8 g saturated fat, 3.6 g monounsaturated fat, 4.4 g polyunsaturated fat, 94 mg cholesterol, 0.2 g fiber, 93 mg sodium. Calories from fat: 41%.
July 19, 2010
Shrimp and Avocado Salad
(makes 4 servings)
Ingredients:
3 tablespoons fat-free sour cream
1 tablespoon light mayonnaise
1 1/2 teaspoon Worcestershire sauce
1 tablespoon chili sauce
1 cup cooked shrimp meat, rinsed and patted dry (about 6 ounces)
1/4 cup finely chopped red bell pepper
1 tablespoon chopped fresh chives
2 avocados, peeled, pitted, and halved lengthwise
1 1/2 teaspoon lemon juice
4 cups shredded romaine lettuce
4 pinches of paprika
Directions:
1. Combine sour cream, mayonnaise, Worcestershire sauce, and chili sauce in a medium bowl and whisk briefly to blend well.
2. Stir shrimp, red pepper, and chives into the dressing. Spoon the shrimp mixture into the avocado halves, and sprinkle lemon juice over the top of each.
3. Serve each avocado half on a bed of romaine lettuce (about 1 cup each). Dust the top of each shrimp-stuffed avocado half with a pinch of paprika.
Nutritional Information:
Per serving: 239 calories, 13 g protein, 13 g carbohydrate, 14.5 g fat (2.6 g saturated fat, 9.7 g monounsaturated fat, 2.2 g polyunsaturated fat), 84 mg cholesterol, 5 g fiber, 206 mg sodium. Calories from fat: 53%.
July 14, 2010
Curried Beef and Rice
(makes 4 servings)
Ingredients:
1 pound flank steak, trimmed of excess fat
Lowfat cooking spray
1/2 cup green onions, chopped
1 clove garlic, minced
2 tablespoons curry powder
1/2 teaspoon salt
1/4 teaspoon turmeric
2 medium-sized tomatoes, chopped
2 cups cooked brown rice
Directions:
1. Wash and cook rice according to package instructions.
2. Cut steak diagonally across the grain into thin slices.
3. Spray a large skillet with lowfat cooking spray and heat to medium-high heat. Add green onions and garlic and sauté for 2 minutes then add curry powder, salt, turmeric and sauté for 1 minute.
4. Add steak and sauté for 6-7 minutes or until done.
5. Stir in tomatoes and reduce heat to low.
6. Cook for 3 minutes until heated through and serve over cooked rice or pasta.
NUTRITION FACTS:
Serving Size: 1/4 of recipe (268 g)
Servings Per Recipe: 4
Amount per serving
Calories 295
Calories from fat 80
Total Fat 9 g
Saturated Fat 4 g
Cholesterol 57 mg
Sodium 382 mg
Total Carbohydrates 26 g
Dietary Fiber 1 g
Sugars 0 g
Protein 26 g
Vitamin A 8%
Vitamin C 25%
Calcium 4%
Iron 20%
July 9, 2010
Thai Noodle Salad
(makes 4 servings)
Ingredients:
6 oz. dried vermicelli
1/4 cup low-sodium soy sauce
1/4 up chicken or vegetable broth
2 tablespoons peanut butter
1 tablespoon fresh lime juice
1 teaspoon garlic, minced
1 teaspoon fresh ginger, minced or 1/2 teaspoon ground ginger
1/2 teaspoon crushed red pepper
1 1/2 cups cooked chicken, shredded or chopped
1 red sweet pepper, seeded and cut into thin strips
3 green onions, cut diagonally into 1/2-inch pieces
1/4 cup fresh cilantro, chopped
Lime wedges for garnish
Directions:
1. Cook vermicelli according to package instructions, drain and set aside.
2. In a medium saucepan, combine soy sauce, broth, peanut butter, lime juice, ginger, crushed red pepper. Cook over medium-low heat until peanut butter is melted.
3. Add cooked pasta and toss to coat evenly.
4. Stir in cooked chicken, sweet red pepper, green onions and cilantro.
5. Serve with lime wedges.
NUTRITION FACTS:
Serving Size: 1/4 of recipe (185 g)
Servings Per Recipe: 4
Amount per serving
Calories 317
Calories from fat 61
Total Fat 7 g
Saturated Fat 1 g
Cholesterol 45 mg
Sodium 882 mg
Total Carbohydrates 38 g
Dietary Fiber 2 g
Sugars 0 g
Protein 25 g
Vitamin A 40%
Vitamin C 100%
Calcium 4%
Iron 15%
July 2, 2010
Creamy Chicken Enchiladas
(makes 6 servings)
Ingredients:
1 1/2 cups cooked chicken breast, shredded into bite-sized pieces
4 cups torn fresh spinach leaves or 1 10-oz. package frozen chopped spinach, thawed and drained
2 green onions, thinly sliced
1 8-oz. carton of nonfat sour cream
1/4 cup plain, nonfat yogurt
2 tablespoons gluton-free flour
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/2 cup 1% milk
1 jalapeño pepper, seeded and minced
6 gluton-free tortillas, 6-8 inches in diameter
1/3 cup shredded cheddar cheese
Directions:
1. In a medium sized saucepan, cook fresh spinach with a small amount of water, covered, for 5 minutes on medium-high heat. If using frozen spinach, do not cook it. Drain well.
2. In a large bowl, combine cooked chicken, spinach and green onions. Mix well and set aside.
3. Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.
4. Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left and right sides over the folded end, overlapping.
5. Place filled tortillas, seam sides down on an ungreased rectangular baking dish.
6. Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree oven for about 20 minutes or until heated through.
7. Sprinkle with cheddar cheese and let stand for 5 minutes.
8. Top with salsa and chopped green onions as desired and serve.
NUTRITION FACTS:
Serving Size: 1 enchilada (196 g)
Servings Per Recipe: 6
Amount per serving
Calories 248
Calories from fat 57
Total Fat 6 g
Saturated Fat 2 g
Cholesterol 41 mg
Sodium 384 mg
Total Carbohydrates 28 g
Dietary Fiber 2 g
Sugars 3 g
Protein 20 g
Vitamin A 70%
Vitamin C 25%
Calcium 20%
Iron 15%
June 25, 2010
Sweet Potato Cookies
(makes 24 cookies)
Ingredients:
2 1/2 cups flour
1 1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup butter or margarine (1 stick)
1/4 cup sugar
1 tablespoon grated lemon peel
1 teaspoon nutmeg
1/4 cup honey
1 egg
1 cup grated, raw sweet potatoes
Directions:
1. Sift flour, baking powder, baking soda, & salt into medium bowl. Set aside.
2. Cream butter or margarine with the sugar in a large mixing bowl.
3. Mix in lemon peel, nutmeg, honey, & egg. Then stir in the grated sweet potatoes.
4. Blend the flour mixture into the sweet potato mixture.
5. Place rounded teaspoons of the cookie dough onto an ungreased cookie sheet (1/2 inch apart).
6. Bake in a preheated 350° oven for 7 minutes. Remove cookies from sheet and put on a cooling rack.
NUTRITION FACTS:
Serving Size: 1 cookie (32 g)
Servings Per Recipe: 24
Amount per serving
Calories 110
Calories from fat 38
Total Fat 4 g
Saturated Fat 2 g
Cholesterol 19 mg
Sodium 95 g
Total Carbohydrates 16 g
Dietary Fiber 1 g
Sugars 5 g
Protein 2 g
Vitamin A 25%
Vitamin C 4%
Calcium 0%
Iron 4%
June 18, 2010
Garlic and Corn Risotto
(makes 4 servings)
Ingredients:
3 3/4 cups fat free chicken broth
4 cloves garlic, chopped
1 cup uncooked Arborio or long grain rice
2 cups frozen whole kernel corn
1/3 cup low fat Parmesan cheese
1/4 cup low fat Mozzarella cheese
1/4 cup fresh parsley or cilantro, chopped
Directions:
1. Bring 1/3 cups of the broth in a large saucepan to boiling and add garlic. Cook for 1 minute, stirring occasionally.
2. Stir in rice and corn then cook for 1 minute.
3. Add remaining broth and bring to a boil then reduce heat to medium. Cook uncovered for 15-20 minutes or until rice is tender and creamy, stirring often to absorb liquid.
4. Remove from heat then add Parmesan, Mozzarella and parsley
NUTRITION FACTS:
Serving Size: 1/4 of recipe (372 g) Servings Per Recipe: 4
Amount per serving Calories 339
Calories from fat 54
Total Fat 6 g
Saturated Fat 3 g
Cholesterol 10 mg
Sodium 10 mg
Total Carbohydrates 56 g
Dietary Fiber 3 g
Sugars 0 g
Protein 16 g
Vitamin A 2%
