Sweet Breads
Harvest Loaf
Liz Fielding
1/2 c. applesauce
3/4 c. sugar
2 eggs
1 1/2 c. flour
1 tsp. cinnamon
1/2 tsp. nutmeg
1/4 tsp. cloves
1/4 tsp. ginger
1 tsp. baking soda
1/2 tsp. salt
3/4 c. pumpkin
3/4 c. chocolate chips (optional)
3/4 c. nuts (optional)
Cream together applesauce and sugar. Add eggs and mix. Stir dry ingredients together and add, alternating with pumpkin. Add nuts and chocolate chips. Bake for one hour at 350 degrees.
Banana Bread
Sheree Baird
Cream together: ½ c butter 1c sugar
Add in : 2 eggs 3 mashed bananas 2 c four 1 t soda in 1 ½ tbs buttermilk ½ t salt
Bake at 325 for 1 hour.
Easy Banana Bread
Heather Astle
3 mashed ripe bananas
2 beaten eggs
1 c. sugar
1 tsp. soda
1 Tbs. water
2 c. flour and
2 Tbs.
½ c. shortening
1 tsp. baking powder
Mix together and pour into well-greased pans. Bake at 375 for 15 min. Reduce heat ot 325 for 20 minutes or until nice and brown.
Zucchini Bread
Heather Astle
2 c. sugar
3 tsp. cinnamon
1 tsp. soda
1/4 tsp. baking powder
1 tsp. salt
3 cups flour
Mix together in a large bowl.
Then add:
2 c. drained cooked zucchini
1c. oil
3 tsp. vanilla
3 eggs.
Beat to blend well. Add nuts if desired. Pour into 2 greased andfloured bread pans. Bake at 350* for 45-60 minutes.
Cinnamon Rolls
Robyn Astle
1 cube butter
4 c. boiling water
1 c. sugar
Beat until cool then Add:
3/4 c. powdered milk
½ tsp. nutmeg
4 eggs
1 Tbs. salt
4 c. flour
Beat well. Mix 4 Tbs. yeast into ½ c. warm water and dissolve. Add yeast and enough flour--about 7-8 cups-- to make a soft bread dough. Mix 5-6 minutes. Let raise and then divide in half and roll out. Add plenty of butter, brown sugar, and cinnamon and raisins. Bake at 350* for 20-25 minutes. Frost when cool.
Cinnamon Rolls
Sheryl Koon
2 c boiling water
½ c butter
1 c sugar
2 TBS yeast in ½ c water
2 tsp salt 2 c cream or canned milk
4 beaten eggs
2 tsp vanilla
about 10 cups flour.
Boil water add butter, sugar, salt vanilla, then add the yeast and water. Add eggs and cream. Add flour until satisfied with the right consistency. Use the rest of the flour to mix out on. Let raise. Divide and make into rolls.
Coconut Bread
Robyn Astle
Mix together:
4 eggs
2 c. sugar
1 c. oil
2 tsp. coconut flavoring
3 c. flour
½ tsp. soda
½ tsp. salt
½ tsp. baking powder
1 c. buttermilk
Fold in 1 c. coconut and 1 cup nuts. Bake at 325* for 1 hr. 15 minutes in a bunt pan.
Frosting:
1 c. sugar
½ c. water
2 Tbs. butter
Mix and boil for 5 minutes.
Add 1 tsp. coconut flavoring. Pour over warm bread and allow to stand.
Coconut Bread
Mindy Butler
This bread is slightly sweet, like some corn breads…
4 cups sweetened flaked coconut (10 oz)
2 large eggs
1 stick butter, softened
2 cups self-rising flour (not cake flour)
1/2 cup sugar Preheat oven to 350°F.
Butter and flour a loaf pan.
Spread 3 cups coconut in a large shallow baking pan and toast in middle of oven, stirring occasionally, until evenly golden brown, 20 to 25 minutes. (Watch flakes carefully; edges burn quickly.) Leave the oven on. Cool the toasted coconut completely and then grind into a coarse meal, this makes about 1 1/4 cups. Next, stir together flour, ground toasted coconut, and remaining cup (untoasted) coconut in a large bowl.
Beat together butter and sugar in another bowl with an electric mixer at medium speed until pale and creamy, 1 to 2 minutes. Add eggs 1 at a time, beating well after each addition. Whisk 1 cup water into flour mixture, then add egg mixture, whisking just until well blended. Pour batter into loaf pan and bake in middle of oven until a toothpick inserted in center comes out clean, 1 hour to 1 hour and 10 minutes.
Makes 1 loaf.
Friday, June 22, 2007
Chicken Reinvented!
Transform a staple into an exotic feast with out-of-the-ordinary (but easy-to-find) ingredients The Star: Chicken breast.
Whether you eat it because it's low in fat or because it may help you lose fat and keep muscle (credit the amino acid leucine), chicken delivers sound nutrition--and endless options.
Shopping List
• 2 limes
• 1 lg cucumber
• 1 lb carrots
• 1/2 lb fresh snow peas
• 2 red bell peppers
• Fresh cilantro, basil, mint
• 1 piece fresh ginger
• 1 sm head garlic
• 3-4 lb chicken breast
• 1 sm jar peanut butter
• 1 sm jar honey
• 1 can fat-free reduced-sodium chicken broth
• Red-pepper flakes
• Kosher salt
• Toasted sesame oil
• Peanut oil
• Reduced-sodium soy sauce
• Rice wine vinegar
• Miso paste*
• Chile paste*
• 1 pkg rice-paper sheets*
•1 pkg rice vermicelli*
• 1 pkg soba noodles*
*Sold in Asian markets and natural food stores or via asianwok.com.
1. Make This First:
Grilled Ginger-Soy Chicken
• 1/4 c reduced-sodium soy sauce
• 2 Tbsp minced fresh ginger
• 2 Tbsp honey
• 2 Tbsp miso paste
• 1 Tbsp minced garlic
• 2 tsp toasted sesame oil
• 1/4 tsp red-pepper flakes
• 8 boneless, skinless chicken breast halves (3-4 lb)
• 1/2 tsp kosher salt
Time: 30 minutes + marinating time
Servings: 8
1. Combine soy sauce, ginger, honey, miso, garlic, oil, and red-pepper flakes in shallow baking dish or large resealable plastic bag. Add chicken, turn to coat, cover, and chill at least 2 hours.
2. Heat grill to medium for indirect heat. If using charcoal grill, position coals on one-half of grill. If using gas grill, heat one side to high, the other to low. Lightly oil grill grates.
3. Remove chicken from marinade. Discard marinade. Season chicken with salt.
4. Grill chicken 10 minutes over hottest section of grill, turning once. Move to cooler section of grill and cook 10 minutes longer or until thermometer inserted into thickest part registers 165°F.
Nutritional Info Per Serving 210 cal, 40 g pro, 4 g carb, 3 g fat, 0.5 g sat fat, 99 mg chol, 0 g fiber, 423 mg sodium
2. Make It a Salad:
Soba Noodle Salad with Snow Peas
• 8 oz dry soba noodles or whole wheat spaghetti
• 2 Tbsp honey
• 2 Tbsp freshly squeezed lime juice
• 2 Tbsp rice wine vinegar
• 2 Tbsp reduced-sodium soy sauce
• 1 Tbsp grated fresh ginger
• 1/4 tsp red-pepper flakes
• 2 Tbsp peanut oil
• 2 c julienned fresh snow peas
• 2 red bell peppers, thinly sliced lengthwise
• 1 c grated carrots
• 1/4 c coarsely chopped fresh cilantro
• 2 c shredded Grilled Ginger-Soy Chicken
Time: 15 minutesServings: 6 (12 c total)
1. Cook noodles per package directions. Rinse with cold water, drain, and set aside.
2. Whisk together honey, lime juice, vinegar, soy sauce, ginger, and red-pepper flakes in large bowl. Whisk in oil in steady stream.
3. Add noodles, snow peas, bell peppers, carrots, cilantro, and chicken to bowl and toss well. Season with salt to taste.
Nutritional Info Per Serving 292 cal, 19 g pro, 45 g carb, 5.5 g fat, 1 g sat fat, 26 mg chol, 4 g fiber, 388 mg sodium
3. Or Make it an Appetizer:
Summer Rolls with Peanut Dipping SauceSauce
• 1/2 c fat-free reduced-sodium chicken broth
• 1/3c peanut butter
• 2 Tbsp reduced-sodium soy sauce
• 1 Tbsp freshly squeezed lime juice
• 1 Tbsp rice wine vinegar
• 1-2 tsp chile pasteRolls
• 2 oz dry rice vermicelli (thin Asian rice-flour noodles)
• 8 round (8"-9"diameter) rice-paper sheets (aka spring roll wrappers) or lg lettuce leaves
• 1/2 c basil leaves
• 1 c julienned cucumber, with peel
• 1 c julienned carrots
• 1 c thinly sliced Grilled Ginger-Soy Chicken
• 1/2 c mint leavesTime: 25 minutes
Servings: 8
1. Combine sauce ingredients in small saucepan over medium-low heat. Cook, whisking until smooth, 2 to 3 minutes. Remove from heat and set aside.
2. Cook rice vermicelli per package directions (cooked yield should be about 1 cup). Rinse with cold water and drain.
3. Soak 1 rice-paper sheet in warm water 30 to 90 seconds or until soft. Carefully transfer to clean towel and blot dry. Place 3 or 4 basil leaves along bottom third of sheet (leaving 1/2" margin along edges). Layer 1/8 cup of the rice vermicelli on top of basil, followed by 1/8 of the cucumber, carrots, chicken, and mint leaves. Starting from the bottom, roll rice paper around the filling. Fold sides up and continue rolling until roll is sealed completely. Repeat with remaining sheets and filling. Cut each roll in half crosswise and serve with peanut sauce.
Nutritional Info Per Serving 134 cal, 8 g pro, 11 g carb, 7 g fat, 1 g sat fat, 10 mg chol, 2 g fiber, 254 mg sodium
Labels:
Appetizers,
Chicken,
healthy eating,
Salads,
Sauces and Dips
Eat Your Veggies!!!
9 servings of produce a day!
That's the gold standard for fruit and vegetable consumption. For all that roughage, you get a reduced risk of heart disease, diabetes, and some cancers. In other words, a plant-rich diet may help you live longer--and maybe even look younger, according to recent research.
Still...nine servings?!?!
Sounds like a lot, yes, but it's only about 4 1/2 cups--2 cups from fruit and the rest from vegetables. And it's completely doable with the 10 delicious ideas here. Each hearty salad packs in more than half your daily produce requirement.
To meet--even exceed--your quota, simply add the suggested bonus dish, made with similar ingredients as the main recipe - which makes shopping easy!
Curried Tofu with Asian Slaw
Counts as 5 produce servings!The SuperstarsNapa cabbage: A major source of glucosolinates, which may help prevent lung cancerRed bell peppers: More vitamin C per ounce than an orange
Marinade
1/4 c light coconut milk
2 Tbsp curry powder
1 Tbsp minced garlic
1 Tbsp reduced-sodium soy sauce
1 container (14 oz) extra-firm tofu, drained, patted dry, and cut into 1/2"-thick, 1"x 2" strips
Dressing
1/3 c rice wine vinegar
1/4 c unsalted peanut butter
2 Tbsp reduced-sodium soy sauce
1 Tbsp freshly squeezed lime juice
1 Tbsp honey
2 tsp minced garlic
1/2 tsp red curry paste (sold in the ethnic food section of most supermarkets)
Salad
1 head napa cabbage, thinly sliced (about 6 c)
3 med red bell peppers, julienned (about 3 c)
6 med carrots, julienned (about 3 c)
1 c thinly sliced scallions
1/3 c chopped fresh cilantro
1. Prepare marinade. In small bowl, combine coconut milk, curry powder, garlic, and soy sauce. Place tofu in wide bowl, add marinade, and turn each piece to coat. Marinate at least 1/2 hour and up to 4 (cover and chill in refrigerator if more than 2 hours).
2. Preheat broiler. Arrange tofu slices in single layer on foil-lined baking sheet. Coat lightly with cooking spray and broil 4 minutes. Gently turn tofu, coat lightly with spray, and broil 4 minutes longer or until golden brown. Remove from broiler and cool slightly.
3. Make dressing. In medium bowl, whisk together vinegar, peanut butter, soy sauce, lime juice, honey, garlic, and curry paste.
4. Assemble salad. In large bowl, combine cabbage, peppers, carrots, scallions, tofu, and half of the cilantro. Add dressing and toss well to coat. Divide among 4 bowls and top with remaining cilantro.
Makes 4 Servings Nutritional Info (per serving): 340 cal, 19 g pro, 34 g carb, 16 g fat, 3 g sat fat, 0 mg chol, 8 g fiber, 670 mg Time: 25 minutes + marinating time
Balsamic Roasted Carrots
These are a favorite of mine- they go well with mashed sweet potatoe and chicken or steak too! Counts as 2 produce servings!
Mindy Butler
Preheat oven to 450°F.
Quarter 8 medium carrots and toss in roasting pan with:
1 Tbsp each extra virgin olive oil and balsamic vinegar,
1/2 tsp salt,
1/4 tsp freshly ground black pepper.
Roast 15 to 25 minutes, tossing occasionally, until lightly caramelized and tender but still firm.
Makes 2 Servings
Nutritional Info (per serving): 84 cal, 1 g pro, 12 g carb, 4 g fat, 0.5 g sat fat, 0 mg chol, 3 g fiber, 376 mg sodium
Cucumber and Melon Salad with Watercress, Herbs, and Feta
Counts as 8 produce servings! The SuperstarsMelon: A good source of potassium, which your muscles need to contract Watercress: May help reduce cancer risk Olives: An excellent source of heart-healthy fats
Dressing
2 Tbsp extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
2 Tbsp white wine vinegar
1 Tbsp minced shallot1 tsp sugar
1/2 tsp salt
1/2 tsp freshly ground black pepper
Salad
3 cucumbers, peeled and chopped (about 6 c)
8 c melon balls (1 honey-dew or various types)
1 bunch watercress (about 4 c)
1/2 c fresh mint leaves
1/2 c feta cheese
1 Tbsp toasted pine nuts
1 Tbsp kalamata olives, pitted and quartered lengthwise
1. Prepare dressing. Whisk together oil, lemon juice, vinegar, shallot, sugar, salt, and pepper in small bowl.
2. Assemble salad. Combine cucumbers, melon, watercress, and mint in large bowl. Toss with dressing, cheese, pine nuts, and olives.
Makes 4 Servings Nutritional Info (per serving): 295 cal, 7 g pro, 41 g carb, 13.5 g fat, 4 g sat fat, 17 mg chol, 5 g fiber, 548 mg sodium Time: 25 minutes
Watercress Pesto
Counts as 1 produce serving!
In food processor, combine:
4 c watercress
2 cloves garlic
2 Tbsp grated Parmesan cheese
1 Tbsp each olive oil, pine nuts, and freshly squeezed lemon juice
1/4 tsp salt and any leftover herbs.
Toss with hot pasta or use as a sandwich spread.
Makes 4 Servings (2 c) Nutritional Info (per serving): 63 cal, 2 g pro, 2 g carb, 5.5 g fat, 1 g sat fat, 2 mg chol, 0.5 g fiber, 200 mg sodium
Vietnamese Beef Salad
Counts as 5 produce servings!
The Superstars: Onions: A good source of quercetin, a flavonoid that may help prevent allergy symptoms Carrots: An excellent source of cancer-fighting beta-carotene
Peanuts: Loaded with heart-healthy monounsaturated fats
1/4 c reduced-sodium soy sauce
1/4 c freshly squeezed lime juice
1/4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste
1/2 lb flank steak
6 c mixed greens
1 c sliced fresh basil
1 c chopped fresh cilantro
2 lg red onions, thinly sliced (about 2 c)
2 lg seedless cucumbers, with peel, julienned (about 4 c)
4 med carrots, julienned (about 2 c)
2 Tbsp chopped dry-roasted, unsalted peanuts
1. Whisk together soy sauce, lime juice, water, sugar, garlic, and chile paste in medium bowl. Pour 3 tablespoons into resealable plastic bag. Cover and chill remaining dressing for salad. Add steak to bag, seal, and turn to coat. Chill 30 minutes.
2. Heat grill or broiler to medium-high. Grill steak 8 to 10 minutes, turning once, for medium-rare. (Thermometer should register 145°F.) Let rest 5 minutes and slice thinly at an angle, across the grain.
3. Toss together greens, basil, and cilantro in large bowl. Evenly divide among 4 plates. Sprinkle with onions, cucumbers, and carrots. Top with steak, drizzle with dressing, and sprinkle with peanuts.
Makes 4 Servings Nutritional Info (per serving): 260 cal, 18 g pro, 30 g carb, 8.5 g fat, 2.5 g sat fat, 24 mg chol, 6 g fiber, 660 mg sodium
Time: 20 minutes + marinating time
Spaghetti Squash with Honey-Ginger Chicken and Blue Cheese
Counts as 5 produce servings! The Superstars Spaghetti squash: A half-cup has just 21 calories Orange juice: A good source of immune-boosting vitamin C and heart-healthy folate
Arugula: An excellent source of lutein and zeathanthin, which may help prevent age-related macular degeneration
1 lg spaghetti squash (about 4 lb)
1 Tbsp molasses
2 tsp minced garlic
2 tsp finely chopped fresh ginger
1/4 c honey,
1/4 c + 3 Tbsp balsamic vinegar, divided
2 lg boneless, skinless chicken breast halves (about 1 lb)
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tsp + 2 Tbsp extra virgin olive oil, divided
3 Tbsp freshly squeezed orange juice
1 Tbsp minced shallot
2 Tbsp crumbled blue cheese
4 c arugula
1. Prick squash all over with fork or sharp knife. Microwave on high 8 minutes, turn over, and microwave another 8 minutes. When cool enough to handle, halve squash and scrape out seeds with spoon. Drag tines of fork along flesh to tease it into long, spaghetti-like strands. (You should have roughly 8 cups.) Spin squash in salad spinner to remove excess liquid. Cover and chill in refrigerator.
2. Whisk together molasses, garlic, ginger, 3 tablespoons of the honey, and 1/4 cup of the vinegar in small bowl. Season chicken with salt and pepper. Heat 1 teaspoon of the oil in 10" nonstick skillet over medium-high heat. Sear chicken 6 minutes, flipping once. Add honey mixture to skillet. Reduce heat to medium-low and simmer 10 minutes or until thermometer inserted into thickest part of chicken registers 165°F. Remove chicken and let cool. Shred chicken.
3. Combine orange juice, shallot, and remaining honey, vinegar, and oil in large bowl and stir well to emulsify oil and vinegar. Add chicken and blue cheese and toss to coat. Serve over squash and arugula. Makes 4 Servings (12 c total) Nutritional Info (per serving): 415 cal, 30 g pro, 48 g carb, 12 g fat, 2.5 g sat fat, 69 mg chol, 5 g fiber, 446 mg sodium Time: 50 minutes
Spaghetti Squash Gratin
Counts as 4 produce servings!
1. Preheat oven to 400°F. Mince together 2 cloves garlic and 1 Tbsp fresh parsley.
Layer 2 c cooked spaghetti squash, one-quarter of the garlic-parsley mixture, and 1/4 c Gruy cheese in large baking dish coated with cooking spray.
Repeat 3 more times. Bake 20 minutes or until cheese is melted and bubbly.
Makes 4 Servings Nutritional Info (per serving): 198 cal, 10 g pro, 21 g carb, 9.5 g fat, 5.5 g sat fat, 30 mg chol, 4 g fiber, 147 mg sodium
Crab Salad with Avocado and Pomelo
Counts as 4 produce servings! The Superstars: Butterhead lettuce: A good source of folate, which may prevent depression, Avocado: Rich in potassium, which can help lower blood pressure, and vitamin E, a potent antioxidant
Dressing
2 Tbsp freshly squeezed orange juice
1 1/2 Tbsp extra virgin olive oil
2 Tbsp white wine vinegar
2 tsp finely chopped fresh tarragon or chervil
1/2 tsp freshly grated orange zest
1/2 tsp salt
1/4 tsp dry mustard
1/4 tsp freshly ground black pepper
Salad
2 heads butterhead lettuce, separated into leaves (about 8 c)
2 med sweet onions, sliced (about 2 c)
2 pomelos, peeled and cut into sections (about 4 c); substitute grapefruit if unavailable
1 med avocado, peeled, pitted, and sliced
1 c lump crabmeat (available at fish counter)
1 Tbsp chopped toasted skinless hazelnuts
1. Prepare dressing. Whisk together orange juice, oil, vinegar, tarragon, orange zest, salt, mustard, and pepper in medium bowl. Set aside.
2. Assemble salad. Combine lettuce, onions, and pomelos in large bowl. Toss with dressing and mound onto 4 plates. Fan out a quarter of the avocado on top of each and top with crabmeat and hazelnuts.
Makes 4 ServingsNutritional Info (per serving): 285 cal, 11 g pro, 32 g carb, 15 g fat, 2 g sat fat, 30 mg chol, 8 g fiber, 335 mg sodium
Time: 22 minutes
That's the gold standard for fruit and vegetable consumption. For all that roughage, you get a reduced risk of heart disease, diabetes, and some cancers. In other words, a plant-rich diet may help you live longer--and maybe even look younger, according to recent research.
Still...nine servings?!?!
Sounds like a lot, yes, but it's only about 4 1/2 cups--2 cups from fruit and the rest from vegetables. And it's completely doable with the 10 delicious ideas here. Each hearty salad packs in more than half your daily produce requirement.
To meet--even exceed--your quota, simply add the suggested bonus dish, made with similar ingredients as the main recipe - which makes shopping easy!
Curried Tofu with Asian Slaw
Counts as 5 produce servings!The SuperstarsNapa cabbage: A major source of glucosolinates, which may help prevent lung cancerRed bell peppers: More vitamin C per ounce than an orange
Marinade
1/4 c light coconut milk
2 Tbsp curry powder
1 Tbsp minced garlic
1 Tbsp reduced-sodium soy sauce
1 container (14 oz) extra-firm tofu, drained, patted dry, and cut into 1/2"-thick, 1"x 2" strips
Dressing
1/3 c rice wine vinegar
1/4 c unsalted peanut butter
2 Tbsp reduced-sodium soy sauce
1 Tbsp freshly squeezed lime juice
1 Tbsp honey
2 tsp minced garlic
1/2 tsp red curry paste (sold in the ethnic food section of most supermarkets)
Salad
1 head napa cabbage, thinly sliced (about 6 c)
3 med red bell peppers, julienned (about 3 c)
6 med carrots, julienned (about 3 c)
1 c thinly sliced scallions
1/3 c chopped fresh cilantro
1. Prepare marinade. In small bowl, combine coconut milk, curry powder, garlic, and soy sauce. Place tofu in wide bowl, add marinade, and turn each piece to coat. Marinate at least 1/2 hour and up to 4 (cover and chill in refrigerator if more than 2 hours).
2. Preheat broiler. Arrange tofu slices in single layer on foil-lined baking sheet. Coat lightly with cooking spray and broil 4 minutes. Gently turn tofu, coat lightly with spray, and broil 4 minutes longer or until golden brown. Remove from broiler and cool slightly.
3. Make dressing. In medium bowl, whisk together vinegar, peanut butter, soy sauce, lime juice, honey, garlic, and curry paste.
4. Assemble salad. In large bowl, combine cabbage, peppers, carrots, scallions, tofu, and half of the cilantro. Add dressing and toss well to coat. Divide among 4 bowls and top with remaining cilantro.
Makes 4 Servings Nutritional Info (per serving): 340 cal, 19 g pro, 34 g carb, 16 g fat, 3 g sat fat, 0 mg chol, 8 g fiber, 670 mg Time: 25 minutes + marinating time
Balsamic Roasted Carrots
These are a favorite of mine- they go well with mashed sweet potatoe and chicken or steak too! Counts as 2 produce servings!
Mindy Butler
Preheat oven to 450°F.
Quarter 8 medium carrots and toss in roasting pan with:
1 Tbsp each extra virgin olive oil and balsamic vinegar,
1/2 tsp salt,
1/4 tsp freshly ground black pepper.
Roast 15 to 25 minutes, tossing occasionally, until lightly caramelized and tender but still firm.
Makes 2 Servings
Nutritional Info (per serving): 84 cal, 1 g pro, 12 g carb, 4 g fat, 0.5 g sat fat, 0 mg chol, 3 g fiber, 376 mg sodium
Cucumber and Melon Salad with Watercress, Herbs, and Feta
Counts as 8 produce servings! The SuperstarsMelon: A good source of potassium, which your muscles need to contract Watercress: May help reduce cancer risk Olives: An excellent source of heart-healthy fats
Dressing
2 Tbsp extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
2 Tbsp white wine vinegar
1 Tbsp minced shallot1 tsp sugar
1/2 tsp salt
1/2 tsp freshly ground black pepper
Salad
3 cucumbers, peeled and chopped (about 6 c)
8 c melon balls (1 honey-dew or various types)
1 bunch watercress (about 4 c)
1/2 c fresh mint leaves
1/2 c feta cheese
1 Tbsp toasted pine nuts
1 Tbsp kalamata olives, pitted and quartered lengthwise
1. Prepare dressing. Whisk together oil, lemon juice, vinegar, shallot, sugar, salt, and pepper in small bowl.
2. Assemble salad. Combine cucumbers, melon, watercress, and mint in large bowl. Toss with dressing, cheese, pine nuts, and olives.
Makes 4 Servings Nutritional Info (per serving): 295 cal, 7 g pro, 41 g carb, 13.5 g fat, 4 g sat fat, 17 mg chol, 5 g fiber, 548 mg sodium Time: 25 minutes
Watercress Pesto
Counts as 1 produce serving!
In food processor, combine:
4 c watercress
2 cloves garlic
2 Tbsp grated Parmesan cheese
1 Tbsp each olive oil, pine nuts, and freshly squeezed lemon juice
1/4 tsp salt and any leftover herbs.
Toss with hot pasta or use as a sandwich spread.
Makes 4 Servings (2 c) Nutritional Info (per serving): 63 cal, 2 g pro, 2 g carb, 5.5 g fat, 1 g sat fat, 2 mg chol, 0.5 g fiber, 200 mg sodium
Vietnamese Beef Salad
Counts as 5 produce servings!
The Superstars: Onions: A good source of quercetin, a flavonoid that may help prevent allergy symptoms Carrots: An excellent source of cancer-fighting beta-carotene
Peanuts: Loaded with heart-healthy monounsaturated fats
1/4 c reduced-sodium soy sauce
1/4 c freshly squeezed lime juice
1/4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste
1/2 lb flank steak
6 c mixed greens
1 c sliced fresh basil
1 c chopped fresh cilantro
2 lg red onions, thinly sliced (about 2 c)
2 lg seedless cucumbers, with peel, julienned (about 4 c)
4 med carrots, julienned (about 2 c)
2 Tbsp chopped dry-roasted, unsalted peanuts
1. Whisk together soy sauce, lime juice, water, sugar, garlic, and chile paste in medium bowl. Pour 3 tablespoons into resealable plastic bag. Cover and chill remaining dressing for salad. Add steak to bag, seal, and turn to coat. Chill 30 minutes.
2. Heat grill or broiler to medium-high. Grill steak 8 to 10 minutes, turning once, for medium-rare. (Thermometer should register 145°F.) Let rest 5 minutes and slice thinly at an angle, across the grain.
3. Toss together greens, basil, and cilantro in large bowl. Evenly divide among 4 plates. Sprinkle with onions, cucumbers, and carrots. Top with steak, drizzle with dressing, and sprinkle with peanuts.
Makes 4 Servings Nutritional Info (per serving): 260 cal, 18 g pro, 30 g carb, 8.5 g fat, 2.5 g sat fat, 24 mg chol, 6 g fiber, 660 mg sodium
Time: 20 minutes + marinating time
Spaghetti Squash with Honey-Ginger Chicken and Blue Cheese
Counts as 5 produce servings! The Superstars Spaghetti squash: A half-cup has just 21 calories Orange juice: A good source of immune-boosting vitamin C and heart-healthy folate
Arugula: An excellent source of lutein and zeathanthin, which may help prevent age-related macular degeneration
1 lg spaghetti squash (about 4 lb)
1 Tbsp molasses
2 tsp minced garlic
2 tsp finely chopped fresh ginger
1/4 c honey,
1/4 c + 3 Tbsp balsamic vinegar, divided
2 lg boneless, skinless chicken breast halves (about 1 lb)
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tsp + 2 Tbsp extra virgin olive oil, divided
3 Tbsp freshly squeezed orange juice
1 Tbsp minced shallot
2 Tbsp crumbled blue cheese
4 c arugula
1. Prick squash all over with fork or sharp knife. Microwave on high 8 minutes, turn over, and microwave another 8 minutes. When cool enough to handle, halve squash and scrape out seeds with spoon. Drag tines of fork along flesh to tease it into long, spaghetti-like strands. (You should have roughly 8 cups.) Spin squash in salad spinner to remove excess liquid. Cover and chill in refrigerator.
2. Whisk together molasses, garlic, ginger, 3 tablespoons of the honey, and 1/4 cup of the vinegar in small bowl. Season chicken with salt and pepper. Heat 1 teaspoon of the oil in 10" nonstick skillet over medium-high heat. Sear chicken 6 minutes, flipping once. Add honey mixture to skillet. Reduce heat to medium-low and simmer 10 minutes or until thermometer inserted into thickest part of chicken registers 165°F. Remove chicken and let cool. Shred chicken.
3. Combine orange juice, shallot, and remaining honey, vinegar, and oil in large bowl and stir well to emulsify oil and vinegar. Add chicken and blue cheese and toss to coat. Serve over squash and arugula. Makes 4 Servings (12 c total) Nutritional Info (per serving): 415 cal, 30 g pro, 48 g carb, 12 g fat, 2.5 g sat fat, 69 mg chol, 5 g fiber, 446 mg sodium Time: 50 minutes
Spaghetti Squash Gratin
Counts as 4 produce servings!
1. Preheat oven to 400°F. Mince together 2 cloves garlic and 1 Tbsp fresh parsley.
Layer 2 c cooked spaghetti squash, one-quarter of the garlic-parsley mixture, and 1/4 c Gruy cheese in large baking dish coated with cooking spray.
Repeat 3 more times. Bake 20 minutes or until cheese is melted and bubbly.
Makes 4 Servings Nutritional Info (per serving): 198 cal, 10 g pro, 21 g carb, 9.5 g fat, 5.5 g sat fat, 30 mg chol, 4 g fiber, 147 mg sodium
Crab Salad with Avocado and Pomelo
Counts as 4 produce servings! The Superstars: Butterhead lettuce: A good source of folate, which may prevent depression, Avocado: Rich in potassium, which can help lower blood pressure, and vitamin E, a potent antioxidant
Dressing
2 Tbsp freshly squeezed orange juice
1 1/2 Tbsp extra virgin olive oil
2 Tbsp white wine vinegar
2 tsp finely chopped fresh tarragon or chervil
1/2 tsp freshly grated orange zest
1/2 tsp salt
1/4 tsp dry mustard
1/4 tsp freshly ground black pepper
Salad
2 heads butterhead lettuce, separated into leaves (about 8 c)
2 med sweet onions, sliced (about 2 c)
2 pomelos, peeled and cut into sections (about 4 c); substitute grapefruit if unavailable
1 med avocado, peeled, pitted, and sliced
1 c lump crabmeat (available at fish counter)
1 Tbsp chopped toasted skinless hazelnuts
1. Prepare dressing. Whisk together orange juice, oil, vinegar, tarragon, orange zest, salt, mustard, and pepper in medium bowl. Set aside.
2. Assemble salad. Combine lettuce, onions, and pomelos in large bowl. Toss with dressing and mound onto 4 plates. Fan out a quarter of the avocado on top of each and top with crabmeat and hazelnuts.
Makes 4 ServingsNutritional Info (per serving): 285 cal, 11 g pro, 32 g carb, 15 g fat, 2 g sat fat, 30 mg chol, 8 g fiber, 335 mg sodium
Time: 22 minutes
Labels:
Entrees,
Foriegn,
healthy eating,
Salads,
vegatables
Sunday, June 17, 2007
Helpful Hints from Shirley Coffey and Marilyn Fielding
Here's some helpful hints for you. Some are pretty cool.
Reheat Pizza:
Heat up leftover pizza in a non-stick skillet on top of the stove, set heat to med-low and heat till warm. This keeps the crust crispy. No soggy micro pizza. I saw this on the cooking channel and it really works.
Easy Deviled Eggs:
Put cooked egg yolks in a zip lock bag. Seal, mash
till they are all broken up. Add remainder of ingredients, reseal,
keep mashing it up mixing thoroughly, cut the tip of the baggy,
squeeze mixture into egg.
Just throw bag away when done easy clean up.
Expanding Frosting:
When you buy a container of cake frosting from the
store, whip it with your mixer for a few minutes. You can double it
in size. You get to frost more cake/cupcakes with the same amount.
You also eat less sugar/calories per serving.
Reheating refrigerated bread:
To warm biscuits, pancakes, or muffins
that were refrigerated, place them in a microwave with a cup of
water. The increased moisture will keep the food moist and help it reheat faster.
Newspaper weeds away:
Start putting in your plants; work the nutrients
in your soil. Wet newspapers put layers around the plants overlapping
as you go cover with mulch and forget about weeds. Weeds will get
through some gardening plastic they will not get through wet
newspapers.
Broken Glass:
Use a dry cotton ball to pick up little broken glass
pieces of glass- the fibers catch ones you can't see!
( a piece of bread works the same way!)
No More Mosquitoes:
Place a dryer sheet in your pocket. It will keep
the mosquitoes away.
(WOW! that is really great to know!!!)
Squirrel Away!:
To keep squirrels from eating your plants sprinkle
your plants with cayenne pepper. The cayenne pepper doesn't hurt the
plant and the squirrels won't come near it.
Flexible vacuum:
To get something out of a heat register or under the
fridge add an empty paper towel roll or empty gif wrap roll to your
vacuum. It can be bent or flattened to get in narrow openings.
Reducing Static Cling:
Pin a small safety pin to the seam of your slip
and you will not have a clingy skirt or dress. Same thing works with
slacks that cling when wearing panty hose. Place pin in seam of
slacks and - voila - static is gone.
Measuring Cups:
Before you pour sticky substances into a measuring
cup, fill it with hot water. Dump out the hot water, but don't dry
the cup. Next, add your ingredient, such as peanut butter, and watch
how easily it comes right out.
Foggy Windshield?:
Hate foggy windshields? Buy a chalkboard eraser and
keep it in the glove box of your car. When the windows fog, rub with
the eraser!
Works better than a cloth!
Reopening envelope:
If you seal an envelope and then realize you forgot to
include something inside, just place your sealed envelope in the freezer
for an hour or two. Voila! It unseals easily.
Conditioner:
Use your hair conditioner to shave your legs. It's a lot
Cheaper than shaving cream and leaves your legs really smooth. It's also a great
Way to use up the conditioner you bought but didn't like when you tried it in
your hair...
Goodbye Fruit Flies:
To get rid of pesky fruit flies, take a small glass
Fill it 1/2" with Apple Cider Vinegar and 2 drops of dishwashing liquid, mix
well. You will find those flies drawn to the cup and gone forever!
Get Rid of Ants:
Put small piles of cornmeal where you see ants. They eat
it, take it "home," & can't digest it so it kills them. It may take a week or
so, esp. if it rains, but it works & you don't have the worry about pets
or small children being harmed!
Baby Powder:
Take baby powder to the beach Keep a small bottle of baby powder in your
beach bag. When your ready to leave the beach sprinkle yourself and kids with the powder and the sand will slide right off your skin.
Reheat Pizza:
Heat up leftover pizza in a non-stick skillet on top of the stove, set heat to med-low and heat till warm. This keeps the crust crispy. No soggy micro pizza. I saw this on the cooking channel and it really works.
Easy Deviled Eggs:
Put cooked egg yolks in a zip lock bag. Seal, mash
till they are all broken up. Add remainder of ingredients, reseal,
keep mashing it up mixing thoroughly, cut the tip of the baggy,
squeeze mixture into egg.
Just throw bag away when done easy clean up.
Expanding Frosting:
When you buy a container of cake frosting from the
store, whip it with your mixer for a few minutes. You can double it
in size. You get to frost more cake/cupcakes with the same amount.
You also eat less sugar/calories per serving.
Reheating refrigerated bread:
To warm biscuits, pancakes, or muffins
that were refrigerated, place them in a microwave with a cup of
water. The increased moisture will keep the food moist and help it reheat faster.
Newspaper weeds away:
Start putting in your plants; work the nutrients
in your soil. Wet newspapers put layers around the plants overlapping
as you go cover with mulch and forget about weeds. Weeds will get
through some gardening plastic they will not get through wet
newspapers.
Broken Glass:
Use a dry cotton ball to pick up little broken glass
pieces of glass- the fibers catch ones you can't see!
( a piece of bread works the same way!)
No More Mosquitoes:
Place a dryer sheet in your pocket. It will keep
the mosquitoes away.
(WOW! that is really great to know!!!)
Squirrel Away!:
To keep squirrels from eating your plants sprinkle
your plants with cayenne pepper. The cayenne pepper doesn't hurt the
plant and the squirrels won't come near it.
Flexible vacuum:
To get something out of a heat register or under the
fridge add an empty paper towel roll or empty gif wrap roll to your
vacuum. It can be bent or flattened to get in narrow openings.
Reducing Static Cling:
Pin a small safety pin to the seam of your slip
and you will not have a clingy skirt or dress. Same thing works with
slacks that cling when wearing panty hose. Place pin in seam of
slacks and - voila - static is gone.
Measuring Cups:
Before you pour sticky substances into a measuring
cup, fill it with hot water. Dump out the hot water, but don't dry
the cup. Next, add your ingredient, such as peanut butter, and watch
how easily it comes right out.
Foggy Windshield?:
Hate foggy windshields? Buy a chalkboard eraser and
keep it in the glove box of your car. When the windows fog, rub with
the eraser!
Works better than a cloth!
Reopening envelope:
If you seal an envelope and then realize you forgot to
include something inside, just place your sealed envelope in the freezer
for an hour or two. Voila! It unseals easily.
Conditioner:
Use your hair conditioner to shave your legs. It's a lot
Cheaper than shaving cream and leaves your legs really smooth. It's also a great
Way to use up the conditioner you bought but didn't like when you tried it in
your hair...
Goodbye Fruit Flies:
To get rid of pesky fruit flies, take a small glass
Fill it 1/2" with Apple Cider Vinegar and 2 drops of dishwashing liquid, mix
well. You will find those flies drawn to the cup and gone forever!
Get Rid of Ants:
Put small piles of cornmeal where you see ants. They eat
it, take it "home," & can't digest it so it kills them. It may take a week or
so, esp. if it rains, but it works & you don't have the worry about pets
or small children being harmed!
Baby Powder:
Take baby powder to the beach Keep a small bottle of baby powder in your
beach bag. When your ready to leave the beach sprinkle yourself and kids with the powder and the sand will slide right off your skin.
Thursday, June 14, 2007
Yummy grilled Halibut!
Grilled Halibut with Pesto and Arugula
Mindy Butler
4 8-ounce halibut fillets
6 tablespoons extra-virgin olive oil, divided
1/2 cup Pesto
1 tablespoon fresh lemon juice
3 cups arugula leaves
Prepare barbecue (medium-high heat). Brush each halibut fillet with 1 tablespoon oil. Sprinkle with salt and pepper. Grill until just opaque in center, about 4 minutes per side. Spread each fillet with thin layer of pesto, dividing equally. Whisk lemon juice and remaining 2 tablespoons oil in medium bowl to blend. Add arugula; toss to coat. Divide arugula among 4 plates; top with grilled halibut. Makes 4 servings.
Mindy Butler
4 8-ounce halibut fillets
6 tablespoons extra-virgin olive oil, divided
1/2 cup Pesto
1 tablespoon fresh lemon juice
3 cups arugula leaves
Prepare barbecue (medium-high heat). Brush each halibut fillet with 1 tablespoon oil. Sprinkle with salt and pepper. Grill until just opaque in center, about 4 minutes per side. Spread each fillet with thin layer of pesto, dividing equally. Whisk lemon juice and remaining 2 tablespoons oil in medium bowl to blend. Add arugula; toss to coat. Divide arugula among 4 plates; top with grilled halibut. Makes 4 servings.
Friday, June 1, 2007
3 easy recipes for sugar cookies
Sometimes I crave sugar cookies- I want them moist and the frosting with extra vanilla.
Heres three great recipes!
~Mindy
~Mindy
Sugar Cookies
½ cup softened butter
½ cup sugar
1 egg1 tsp vanilla
1 1/8 cups sifted flour
¼ tsp baking soda½ tsp salt
½ cup softened butter
½ cup sugar
1 egg1 tsp vanilla
1 1/8 cups sifted flour
¼ tsp baking soda½ tsp salt
Preheat oven to 375F. Mix butter, sugar, egg, and vanilla thoroughly. Mix flour, baking soda, and salt, then add to the wet ingredients. Drop rounded teaspoonfuls of dough 2 in apart on lightly greased baking sheet. Bake 8-10 mins until delicately browned.
Cool slightly then remove from baking sheet.
Easy Sugar Cookies*
2 3/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1 cup butter, softened
1 1/2 cups white sugar
1 egg
1 teaspoon vanilla extract
Preheat oven to 375 degrees F (190 degrees C). In a small bowl, stir together flour, baking soda, and baking powder. Set aside. In a large bowl, cream together the butter and sugar until smooth. Beat in egg and vanilla. Gradually blend in the dry ingredients. Roll rounded teaspoonfuls of dough into balls, and place onto ungreased cookie sheets. Bake 8 to 10 minutes in the preheated oven, or until golden. Let stand on cookie sheet two minutes before removing to cool on wire racks.
Sugar Cookies
2 1/4 cup of flour
1 tsp. of salt 1 tsp. of baking soda
2 sticks of butter softened1 cup of granulated sugar
1 cup of packed brown sugar2 large eggs beaten
1 tbls. vanilla
Preheat oven, not sure about the temperature. In bowl combine flour, salt, and baking soda. In another bowl combine the butter, both sugars, eggs, and vanilla. Gradually stir the flour mixture into the butter mixture, combine until formed into a dough. Put a wax paper on a baking pan. Then grease the wax paper (pam or butter). Drop dough by tablespoons on the wax paper. Then bake until it's golden brown. Take it out of the oven to cool. It's up to you if you want to put icing or decorations on the cookies. Oh yeah it's baking sheets not wax paper, my bad. I hope this helps you. I'm not sure about the temperature or the time it will be done.
Cool slightly then remove from baking sheet.
Easy Sugar Cookies*
2 3/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1 cup butter, softened
1 1/2 cups white sugar
1 egg
1 teaspoon vanilla extract
Preheat oven to 375 degrees F (190 degrees C). In a small bowl, stir together flour, baking soda, and baking powder. Set aside. In a large bowl, cream together the butter and sugar until smooth. Beat in egg and vanilla. Gradually blend in the dry ingredients. Roll rounded teaspoonfuls of dough into balls, and place onto ungreased cookie sheets. Bake 8 to 10 minutes in the preheated oven, or until golden. Let stand on cookie sheet two minutes before removing to cool on wire racks.
Sugar Cookies
2 1/4 cup of flour
1 tsp. of salt 1 tsp. of baking soda
2 sticks of butter softened1 cup of granulated sugar
1 cup of packed brown sugar2 large eggs beaten
1 tbls. vanilla
Preheat oven, not sure about the temperature. In bowl combine flour, salt, and baking soda. In another bowl combine the butter, both sugars, eggs, and vanilla. Gradually stir the flour mixture into the butter mixture, combine until formed into a dough. Put a wax paper on a baking pan. Then grease the wax paper (pam or butter). Drop dough by tablespoons on the wax paper. Then bake until it's golden brown. Take it out of the oven to cool. It's up to you if you want to put icing or decorations on the cookies. Oh yeah it's baking sheets not wax paper, my bad. I hope this helps you. I'm not sure about the temperature or the time it will be done.
Source(s): foodnetwork.com
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