One foot in front of the other.
Recipe courtesy Melissa d’Arabian for Food Network Magazine
Serves: 4
Spread 4 bread slices with 1 tablespoon cream cheese each; spread the other 4 slices with 1 teaspoon marmalade each. Combine to make 4 sandwiches.
Whisk the whole eggs, egg whites, orange zest and juice, and vanilla in a shallow bowl. Place the bran flakes in a resealable plastic bag and crush with a rolling pin or your hands. Pour the crumbs onto a plate. Dip both sides of each sandwich in the egg mixture, then in the crumbs, gently pressing the crumbs onto the bread.
Heat 1 tablespoon each oil and butter in a skillet or griddle over medium heat. Add the sandwiches in batches and cook until the outsides are golden and the insides are melted, 3 to 4 minutes per side. (Add more oil and butter, if needed.)
Slice the French toast sandwiches into triangles. Let cool before serving to little ones, as the cream cheese can get quite hot. Sprinkle with confectioners’ sugar, if desired, and the kids won’t even ask for syrup!
Serves: 6
Preheat the oven to 400 degrees F. Spray a 9-inch pie dish with cooking spray.
To prepare the crust, put the oats, flour and salt in the bowl of a food processor and pulse 3 times to combine. Add the butter and pulse about 12 times, until you get a pebbly course texture. Add the buttermilk and pulse 3 to 5 times more to combine. Form the mixture into a ball and place it between 2 large pieces of waxed paper. Roll out into a circle about 10 inches in diameter.
Remove the top sheet of waxed paper. Transfer the crust, still on the other piece of waxed paper to the pie dish, then remove the waxed paper from the top. Press the crust gently into the dish. Bake for 9 minutes, then let cool.
To prepare the filling, heat 2 teaspoons of oil in a large nonstick pan over a medium-low heat. Add the onion and cook, stirring occasionally, until golden brown and caramelized, about 20 minutes. Transfer the onions to a bowl. Add the remaining 2 teaspoons of oil to the pan and heat over a medium-high heat. Add the mushrooms and cook, stirring occasionally, until they have released their water and begin to brown, about 6 minutes. Add the onions back to the pan, stir in the salt, pepper, mustard and thyme.
In a medium bowl whisk together the eggs, egg whites and evaporated milk.
Sprinkle the cheese into the pie crust. Top with the mushroom-onion mixture and pour the egg mixture on top. Reduce oven temperature to 350 degrees F. Bake for 35 minutes or until knife inserted in the middle comes out clean. Let stand for 5 minutes before cutting into 6 wedges and serving.
Nutritional analysis per serving (Serving size: 1 wedge)
Calories 270; Total Fat 14 g; (Sat Fat 6 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 14 g; Carb 24 g; Fiber 2 g; Cholesterol 125 mg; Sodium 430 mg
Excellent source of: Protein, Riboflavin, Phosphorus, Selenium
Good source of: Vitamin A, Niacin, Vitamin D, Pantothenic Acid, Calcium, Iodine, Iron, Potassium
Recipe courtesy Dana Angelo White
Place ingredients in a food processor fitted with a steel blade and pulse until smooth.
Serve with dippers.
From Pip’s column in Triathlete magazine
Warming, comforting and filling food doesn’t have to be heavy. Moroccan lamb and couscous soup is a favorite in my family. It is a satisfying dinner that is hearty, healthy and delicious. It’s simple to make and takes very little preparation time. It is also great for freezing or for taking in a thermos to work. And it is open to interpretation—substitute your favorite or readily available vegetables, and while I wouldn’t make it with anything other than lamb (yep, I am an Aussie!) you could try using cubed beef. This will make a big pot, at least 10 generous servings, so invite some friends or freeze some for another day.
2 tablespoons olive oil
2.2 pounds (1 kg) cubed lamb
2 Spanish onions, chopped
4 cloves garlic, crushed
2 tablespoons ground coriander
2 tablespoons ground cumin
1 teaspoon chili powder (to taste—add more of less if you want)
2 teaspoons sweet paprika
28 ounces (800g) crushed or chopped tomatoes
2 medium-sized carrots, chopped into bite-sized pieces
1 sweet potato, chopped into bite-sized pieces (or pumpkin)
1 cup green peas or broccoli florets
2 15-ounce (440g) cans of chickpeas
34 ounces (1L) chicken stock
3.5 ounces (100g) couscous
1 bunch continental parsley, chopped
1 bunch mint, chopped
juice of 2 lemons
yogurt to serve
In a large pot, heat the oil and sauté the onions until soft. Add the garlic and spices and cook a few minutes until fragrant. Add the lamb and stir though onion mixture, and then add tomatoes and stock. Bring to a simmer, cover with a lid and let it cook gently for about an hour. Add the veggies and—if it is needed—a cup or so of water (so everything is covered) and continue to cook gently for about 45 minutes. Add the chickpeas and stir through to heat. Add the couscous and peas and let sit for 5 minutes until both are tender and warmed through. Stir through the herbs and serve with a dollop of the yogurt.
This soup makes a fantastic meal by itself—high in protein and carbohydrates as well as nourishing vitamins but is also great served with some accompanying pita or flat bread, warmed through in the oven.
Serves: 4
Click here to see how it’s made.
Guacamole: Coarsely mash the avocado in a large bowl. Add the tomato, scallions, lime juice, cilantro, jalapeno, and garlic until blended. Cover and chill until ready to serve.
Preheat oven to 450 degrees F. Spray a large baking sheet with cooking spray.
Lightly spray a medium nonstick skillet with cooking spray and set over medium-high heat. Add the bacon and cook, turning occasionally, until browned, 3 to 4 minutes. Transfer the bacon to paper towels to drain. Crumble and set aside.
To the same skillet, add the scallions, jalapeno, garlic, cumin, and coriander. Cook, stirring often, over medium heat, until the scallions are soft, 2 to 3 minutes. Remove from the heat.
Place the tortillas on the baking sheet; sprinkle 1/3 of the cheese, 1/3 of the scallion mixture, and 1/3 of the bacon over half of each tortilla. Fold the unfilled half of each tortilla over the filling. Lightly spray the quesadillas with cooking spray. Bake until lightly browned and crisp, 8 to 10 minutes.
Cut each quesadilla into 4 wedges and serve with the guacamole and sour cream, if using. Garnish with cilantro.
Copyright 2009 Television Food Network, G.P. All rights reserved
Nutritional analysis per serving: 3 wedges with 1/4 cup guacamole and 1 tablespoon sour cream
Calories 320; Total Fat 18 g; (Sat Fat 6 g, Mono Fat 6 g, Poly Fat 2 g) ; Protein 18 g; Carb 26 g; Fiber 7 g; Cholesterol 32 mg; Sodium 630 mg
Serves: 6
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray.
Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl. .
Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes.
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.
Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.
Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Vitamin K, Manganese, Phosphorus, Potassium, Selenium
Good source of: Thiamin, Vitamin B12, Folate, Pantothenic Acid, Calcium, Iodine, Iron, Magnesium, Zinc
Recipe courtesy EatingWell.com
Position rack in center of oven; preheat to 350°F. Generously coat the mini muffin pan with cooking spray.
Place chocolate and butter in a medium microwave-safe bowl. (Alternatively, see Tip.) Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds, until the remaining chocolate melts completely.
To prepare filling: Stir together granulated sugar, cream and half the espresso mixture in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds. (Alternatively, combine in a small saucepan and heat over medium-low heat until just steaming.) Stir until the sugar dissolves. Add corn syrup and half the melted chocolate (reserve the other half for the batter); stir until completely smooth. Cover and transfer to the freezer until cold and firm, about 30 minutes.
To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil, vanilla, salt and the remaining espresso mixture in a medium bowl until very smooth. Return the remaining chocolate mixture to the microwave. Microwave on Medium, stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk the egg mixture into the warm chocolate until well blended. Sift confectioners’ sugar, flour and cocoa over the batter and whisk in just until smoothly incorporated.
To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the mini muffin cups, about 1 rounded teaspoon per cup. Spoon 1/2 teaspoon filling onto the center of each (reserve the rest for the sauce). Divide the remaining batter evenly among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to cover the filling.
Bake the cakes on the middle rack until the edges look dry and puffed but the centers still look very underdone and puddinglike, 6 to 9 minutes. Let cool on a wire rack until firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes out onto it. If the cakes are stuck to the pan, run a knife around and under them to loosen.
To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1 teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled with the sauce.
No Microwave? Melt chocolate in a double boiler instead: Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until the chocolate is almost melted. Remove from the heat and stir until it melts completely.
Recipe courtesy Giada De Laurentiis
Serves: 4
Warm the 1 tablespoon olive oil in a medium saute pan over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add the sun-dried tomatoes, spinach, salt, pepper, and thyme. Cook until combined, about 2 more minutes. Transfer the mixture to a medium bowl. Add the goat cheese and the cream cheese. Stir to combine and set aside.
Use a sharp knife to cut a pocket into the thickest portion of the pork chop. Stuff each pocket with 1/4 of the spinach and sun-dried tomato mixture and close the pork around the stuffing. Season the outside of the pork with salt and pepper.
In a small bowl combine the chicken broth, lemon zest, lemon juice, and mustard.
Warm the remaining 1 tablespoon olive oil in a large, heavy skillet over medium-high heat. When the pan is hot add the pork. Cook until golden and cooked through, about 4 minutes per side. Transfer the pork to a side dish and tent with foil to keep warm. Add the chicken broth mixture to the skillet over medium-high heat. Scrape up the brown bits from the bottom of the pan as the chicken broth simmers. Reduce the broth by half to make a light sauce, about 8 minutes. Spoon some sauce over the pork before serving.
Recipe courtesy Giada De Laurentiis, 2008
Serves: 4
Place an oven rack in the lower 1/3 of the oven. Preheat the oven to 400 degrees F. Line 2 baking sheets with parchment paper.
Place the pastry on the prepared baking sheets. Using the tines of a fork, prick the top of the pastry all over. Cover the pastry with parchment paper and place another baking sheet on top. Bake for 25 minutes until golden. Remove the top baking sheets and parchment paper. Set aside to cool.
Preheat a grill pan or preheat a gas or charcoal grill. Season the chicken with salt and drizzle with olive oil. Grill until the chicken is cooked through, about 5 to 6 minutes on each side. Set aside to cool.
In a small bowl, mix together the mayonnaise and cayenne pepper.
To assemble the Napoleons: Place 4 pieces pastry on a work surface. Slice each chicken breast diagonally into 6 (1/4-inch thick) slices. Place 3 chicken breast slices on each piece of pastry. Place 1/4 cup of spinach and 1 avocado slice on top. Spread 1 teaspoon of the mayonnaise mixture on the underside of another 4 pieces of pastry to create the middle layer of each Napoleon. Place on top. Repeat the layering. Each Napoleon should be completed with a piece of pastry as its top.
Arrange the Napoleons on a platter and serve.
Recipe courtesy Giada De Laurentiis
Serves: 6
Position the rack in the center of the oven and preheat to 400 degrees F.
Pat the chicken dry and sprinkle the cavity with salt and pepper. Stuff the cavity with the orange, lemon, and garlic halves. Tie the chicken legs together with kitchen string to help hold its shape. Sprinkle the chicken with salt and pepper.
Place a rack in a large roasting pan. Place the chicken, breast side up, on the rack in the pan. Roast the chicken for 1 hour, basting occasionally and adding some chicken broth to the pan, if necessary, to prevent the pan drippings from burning. Whisk the orange juice, lemon juice, oil, oregano, and chopped garlic in a medium bowl to blend. Brush some of the juice mixture over the chicken, after it has baked 1 hour. Continue roasting the chicken until an instant-read meat thermometer inserted into the innermost part of the thigh registers 170 degrees F, basting occasionally with the juice mixture and adding broth to the pan, about 45 minutes longer. Transfer the chicken to a platter. Tent with foil while making the sauce (do not clean the pan).
Place the same roasting pan over medium-low heat. Whisk in any remaining broth and simmer until the sauce is reduced to 1 cup, stirring often, about 3 minutes. Strain into a 2-cup glass measuring cup and discard the solids. Spoon the fat from the top of the sauce. Serve the chicken with the pan sauce.
Pineapple Salsa:
Blend all the ingredients in a large bowl. Place in a resealable plastic bag and add the pork chops. Marinate in the refrigerator for up to 3 hours.
Mix all the salsa ingredients in a medium bowl. Taste for seasoning. Set aside for 10 minutes for flavors to meld.
Preheat grill to medium heat.
Remove chops from marinade. Grill for 5 minutes per side for a medium rare and 8 minutes for medium. Remove chops from grill and let rest 10 minutes before slicing. Spoon the salsa on top.
Recipe courtesy EatingWell.com
Yields: 2.5 dozen
Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.
Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.
The Jewish holiday of Chanukah is an 8 day celebration that began last Friday night and ends on Saturday. We celebrate the victory over the Syrian-Greeks in the 2nd century BCE. Upon entering the Holy Temple in Jerusalem, the Jews found only one small jug of olive oil which was suitable to light the Menorah in the Temple. Miraculously, the one small jug of oil lasted 8 days. To commemorate this miracle, the Jewish sages established the holiday of Chanukah.
Brandon asked me to share a traditional Chanukah dish for his recipe of the week. In honor of the miracle of the oil, traditional Chanukah foods are usually fried in oil. I know it’s not the healthiest of foods, but even this healthy eater cannot resist. Potato Latkes, in their traditional form, are pancakes made with shredded potatoes and onions. I am sure every Jewish child says this about their mother’s cooking, but my mom makes the best latkes. Her recipe is a family secret that she inherited from her mother. If I shared it, not only would I have to shoot you all, but my mother would disown me. Instead, here is a similar recipe:
5 large potatoes, peeled
1 large onion
3 eggs
1/3 cup flour
1 tsp. Salt
¼ tsp. pepper
¾ cup oil for frying
Use: 10-inch skillet
Yields: 4 to 6 servings
Grate potatoes and onion on the fine side of a grater, or in a food processor; or put in a blender with a little water.
Strain grated potatoes and onion through a colander, pressing out excess water. Add eggs, flour, and seasoning. Mix well.
Heat ½ cup oil in skillet. Lower flame and place 1 large tablespoon batter at a time into hot sizzling oil and fry on one side for approximately 5 minutes until golden brown. Turn over and fry on other side 2 to 3 minutes.
Remove from pan and place on paper towels to drain excess oil. Continue with remaining batter until used up, adding more oil when necessary.
Serve with applesauce and/or sour cream on the side.
2005, Ellie Krieger, All rights reserved
Preheat oven to 325 degrees F.
Coat a 9-inch springform pan with cooking spray. Place ricotta in a food processor and process until smooth and creamy. Add sour cream, Neufchatel, eggs, sugar, flour, vanilla, orange zest and salt. Process until well blended. Pour into the prepared pan and bake until the center is just set, 50 to 55 minutes. Transfer to a wire rack to cool and then cover and chill in the refrigerator for at least 3 hours.
In a small saucepan, bring the jam and liqueur or water to a boil, stirring constantly until smooth. Remove sides of pan. Brush the tart with the jam mixture and top with raspberries, flat-side down.
Recipe courtesy EatingWell.com
Serves: 6
Preheat oven to 375 degrees F. Coat an 11-by-7-inch glass baking dish or a 2-quart casserole with cooking spray.
To prepare custard: Whisk egg whites, eggs and milk in a medium bowl. Add mustard, pepper and rosemary: whisk to combine.
Toss bread, spinach, roasted red peppers and ham in a large bowl. Add the custard and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
To wilt greens, rinse greens thoroughly in cool water. Transfer them to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in the wrap. Microwave on high until wilted, 2 to 3 minutes. Squeeze out any excess moisture from the greens before adding them to the recipe.
Recipe courtesy Ellie Krieger, 2007, All rights reserved
Steam the potatoes in a large covered pan fitted with a steamer basket until they are tender, about 8 minutes.
In a large bowl mash the potatoes with the buttermilk and orange juice. Stir in the zest, salt, and nutmeg. Serve the potatoes topped with the butter, if desired.
Recipe courtesy EatingWell.com
Serves 10
Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan with cooking spray.
To prepare crust: Combine gingersnaps and raisins in a food processor and pulse until finely chopped. Add oil and pulse until blended. Press evenly into the bottom and up the sides of the prepared pan.
Bake the crust until set, about 10 minutes. Transfer to a wire rack to cool completely.
To prepare filling: Combine pumpkin, sugar, cinnamon, ginger and nutmeg in a large bowl and mix well. Add ice cream and stir until blended. Spoon the mixture into the cooled pie crust. Freeze until firm, at least 2 hours. Let the pie soften slightly in the refrigerator for 20 to 30 minutes before serving.
To soften ice cream quickly, microwave on Medium-Low for 30 to 60 seconds.
Recipe courtesy Ellie Krieger, 2007, All rights reserved
Serves: 6
Special equipment: kitchen twine
Place the turkey breast between 2 sheets of plastic wrap and pound lightly with a meat mallet to an even thickness of about 3/4-inch. Set aside while stuffing is prepared.
Preheat the oven to 375 degrees F.
Place the cranberries in a small saucepan and cover with water. Bring to a boil, cook for 1 minute, then remove from heat, drain and reserve. Heat 2 teaspoons oil in a large heavy skillet over medium heat. Add the diced onions and cook, stirring, until onions are golden but not charred, about 12 to 15 minutes. Add the garlic and cook an additional 2 to 3 minutes. Add bread, cranberries, pecans, 2 tablespoons fresh or 2 teaspoons dried sage and 1/2 to 3/4-cup chicken stock, depending upon consistency of stuffing; (you want the mixture to be moistened, but not too wet, since the turkey will release moisture when cooked). Cook over low heat for about 2 to 3 minutes, remove from heat.
Salt and pepper the inside and outside of the turkey breast. Spread the stuffing on the turkey, leaving about 1 1/2 to 2-inches uncovered on all sides. Roll up and secure tightly with kitchen twine, trying to keep all stuffing intact.
Heat 1 tablespoon of canola oil in a large Dutch oven or medium-sized roasting pan until hot. Sear stuffed turkey breast on all sides until lightly browned, 3 to 4 minutes per side. Add sliced onion and 1 1/2 cups chicken stock, cover tightly and roast in the oven until turkey reaches 160 degrees F when an instant-read thermometer is inserted into inner layer of meat, about 60 to 65 minutes. Remove the turkey breast from oven and transfer to a cutting board to rest.
Make the gravy: Add apple cider, 1/2 cup chicken stock, vinegar and remaining sage to the onions, chicken stock and juices in the roasting pan, bring to a boil and cook for approximately 10 minutes, stirring occasionally, until liquid is reduced by 1/3. Slowly add the cornstarch mixture, stirring constantly, and cook for 3 minutes more. The gravy should not be thick, just slightly thicker than a jus. Season with salt and pepper, to taste. Makes 1 1/2 cups gravy.
Remove twine from turkey breast and slice into 1 1/2-inch thick pieces. Serve with gravy.
This is a top-secret recipe, in that I just made it up and wrote it down after enjoying it this evening. This chili rocks, and you can make it as spicy or as mild as you want to by varying the amount of seeds from the peppers that you put in.
1-2 TBS Olive Oil
1 small onion, diced (or half of a large onion)
1 clove of garlic, diced
Heat the olive oil in a large skillet deep enough to hold quite a bit of chili. Add onion and garlic. Saute until the onion is almost clear and it smells really good.
Add:
1/2 lb. stir-fry pork
1/2 lb. stir-fry beef (I use both. You’ll want to, too.)
Stir frequently until the meat is browned all the way through. Then add:
1 large can diced tomatoes with their juices (or 2-3 medium ripe tomatoes, diced)
1 can chili beans
1 can red beans (pinto or kidney beans also work well in place of either can)
1 diced jalapeno pepper (don’t add the seeds unless you want it HOT)
2 cans diced mild green chilies
1 TBS cumin
3 TBS dried oregano (or 4-5 tablespoons of fresh diced oregano)
2 TBS brown sugar
2 chipotle peppers (again you’re going to want to remove the seeds unless you want it really hot)
Combine well and reduce heat. Allow to simmer 30-45 minutes, stirring occasionally to keep it from sticking to the bottom of the pan. Add
2 small cans (or 1 large can) tomato sauce
Simmer for 10 more minutes, again stirring occasionally. Serve hot with cheese and sour cream for those that want it. Cornbread or fritos make great accompaniments.
If you split it into 8 servings, it’s really healthy
Serves: 4
Although homemade dashi (Japanese seaweed broth) is part of the easy beauty of this dish, you can substitute instant dashi in a pinch. If you take that shortcut, infuse the broth with fresh ginger.
2 large sheets kombu (kelp)
2 quarts cold water
1 cup bonito flakes (about 1/4 ounce)
1 (1-inch) piece fresh ginger, peeled and thinly sliced
1 ounce dried mushroom blend
1 (14-ounce) package fresh jumbo udon noodles
2 green onions, trimmed
1 tablespoon sugar
2 1/2 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
1 pound medium shrimp, peeled and deveined
1. Wipe kombu clean with a cloth; cut sheeting lengthwise into 3-inch pieces. Place kombu in a large saucepan over medium-high heat; cover with 2 quarts cold water. Heat mixture to 180° or until tiny bubbles form around edge (do not boil). Reduce the heat to medium-low, and simmer 20 minutes. Remove from heat; discard kombu. Stir in bonito and ginger; let stand 10 minutes or until bonito sinks. Strain through a cheesecloth-lined colander over a bowl; discard solids.
2. Wipe pan clean. Return broth to pan; bring to a boil. Remove from heat. Stir in mushrooms; let stand 20 minutes. Strain mixture through a cheesecloth-lined colander over a bowl, reserving mushrooms and broth. Wipe pan clean. Return broth to pan; bring to a simmer. Coarsely chop mushrooms.
3. Cook noodles according to package directions; drain. Cut onions into 1-inch pieces; cut each piece in half lengthwise. Cut onion pieces lengthwise into thin strips. Combine sugar, soy sauce, and vinegar in a small bowl, stirring well. Add shrimp to broth; cook 1 minute. Stir in mushrooms; cook 30 seconds. Remove from heat; stir in vinegar mixture. Place about 1 cup noodles in each of 4 bowls; top with 2 cups broth mixture. Divide onion strips evenly among bowls.
Recipe courtesy Food Network Magazine
Serves 4
Cook the pasta according to the package directions; add the escarole during the last 2 minutes, cover and do not stir. Remove the escarole with tongs; set aside. Drain the pasta, reserving 1/2 cup cooking liquid. Meanwhile, if you’re using capers, heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the capers and fry until crisp, about 2 minutes. Transfer to a paper-towel-lined plate.
Add the remaining 3 tablespoons oil to the skillet. Cook the garlic, parsley and red pepper flakes until the garlic toasts slightly, 1 minute. Add the tomatoes, chickpeas, a pinch of salt and the bay leaves. Cook until the tomatoes and chickpeas brown, about 6 minutes. Add the escarole and reserved tomato juice and cook until the sauce thickens slightly, about 4 more minutes. Remove and discard the bay leaves.
Add the cooked pasta to the skillet and toss with the sauce; season with salt and pepper. (If the sauce is thick, add some reserved pasta water.) Stir in the cheese and top with fried capers, if using, and more cheese.
Calories 540; Total Fat 19 g; (Sat Fat 4 g, Mono Fat 11 g, Poly Fat 2.6 g); Protein 21 g; Carb 79 g; Fiber 15 g; Cholesterol 9 mg; Sodium 800 mg
Click here to see how it’s made.
Guacamole: Coarsely mash the avocado in a large bowl. Add the tomato, scallions, lime juice, cilantro, jalapeno, and garlic until blended. Cover and chill until ready to serve.
Preheat oven to 450 degrees F. Spray a large baking sheet with cooking spray.
Lightly spray a medium nonstick skillet with cooking spray and set over medium-high heat. Add the bacon and cook, turning occasionally, until browned, 3 to 4 minutes. Transfer the bacon to paper towels to drain. Crumble and set aside.
To the same skillet, add the scallions, jalapeno, garlic, cumin, and coriander. Cook, stirring often, over medium heat, until the scallions are soft, 2 to 3 minutes. Remove from the heat.
Place the tortillas on the baking sheet; sprinkle 1/3 of the cheese, 1/3 of the scallion mixture, and 1/3 of the bacon over half of each tortilla. Fold the unfilled half of each tortilla over the filling. Lightly spray the quesadillas with cooking spray. Bake until lightly browned and crisp, 8 to 10 minutes.
Cut each quesadilla into 4 wedges and serve with the guacamole and sour cream, if using. Garnish with cilantro.
Copyright 2009 Television Food Network, G.P. All rights reserved
Nutritional analysis per serving: 3 wedges with 1/4 cup guacamole and 1 tablespoon sour cream
Calories 320; Total Fat 18 g; (Sat Fat 6 g, Mono Fat 6 g, Poly Fat 2 g) ; Protein 18 g; Carb 26 g; Fiber 7 g; Cholesterol 32 mg; Sodium 630 mg
Food Network Kitchens created this lightened-up recipe from a user submission. Click here to see the original recipe.
2005, Ellie Krieger, All rights reserved
Serves: 8
Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.
Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.
Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, Jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.
Combine bread crumbs, Parmesan and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes. Then broil for 3 minutes so the top is crisp and nicely browned.
Marlene Koch, R.D. at Ironman.com
With all the flavor of traditional carrot cake, but less than half the calories and a fraction of the added sugar, these gems easily fit in a healthy diet.
3/4 cup all-purpose flour
3/4 cup whole-wheat flour
1 tsp baking soda
1 tsp baking powder
1 1/2 tsp cinnamon
1/2 tsp nutmeg
1/4 cup chopped walnuts
1 1/4 cups carrots, peeled, finely shredded
1/4 cup canola oil
1 small container of baby food: prunes or prunes with apples
1 tsp vanilla
2/3 cup buttermilk
1/4 cup packed brown sugar
2/3 cup Splenda or sugar
1 tbsp powdered sugar
Preheat oven to 350 degrees F. Spray and flour or place paper liners in 12 muffin cups. In a medium bowl, combine first 8 ingredients (flour through carrots). In small bowl, whisk together the oil, baby food, vanilla, buttermilk, brown sugar and Splenda or sugar. Pour the oil mixture into the flour mixture and stir until combined. Spoon batter into muffin tins, filling 2/3 full. Bake for 16 to 18 minutes, or until center of cupcake springs back when touched. Remove from oven. Dust muffins with powdered sugar just prior to serving. Makes 12 servings.
Nutrition per serving: 161 calories (201 if using sugar), 7 grams fat (0.5 grams saturated), 21 grams carbohydrates (31 grams if using sugar), 2 grams fiber, 3.5 grams protein, 160 mg sodium
Laura Zapalowski, Cooking Light, DECEMBER 2007
16 servings (serving size: 1 crab cake and about 1 teaspoon mayonnaise mixture)
Bake the corn bread up to three days in advance, and keep in a zip-top plastic bag. Combine the sauce ingredients and assemble the crab cakes the night before; refrigerate separately. Any leftover crab cakes are terrific with a green salad.
To prepare sauce, combine first 8 ingredients; chill.
Preheat oven to 400°.
To prepare crab cakes, heat oil in a small nonstick skillet over medium-high heat. Add onions, bell peppers, and garlic to pan; sauté 3 minutes. Remove from heat; cool. Combine bell pepper mixture, 1/4 cup mayonnaise, and next 6 ingredients (through Old Bay); stir in egg. Fold in Buttermilk Corn Bread and crabmeat. Scoop mixture into 16 portions (about 1/4 cup each) onto 2 baking sheets coated with cooking spray. Lightly cover, and refrigerate 1 hour. Uncover and bake at 400° for 12 minutes or until lightly browned. Remove from baking sheet with a metal spatula. Serve with sauce. Garnish with chives, if desired.
This recipe for Thin-Crust Barbecued Pizza is especially good for families with hungry teenagers. The dough “bubbles” up into a delicious crispy-outside, tender-inside crust. Look for fresh pizza dough in your supermarket’s chilled foods case.
2008, Ellie Krieger, All rights reserved
Serves: 4
Arrange the artichokes in a steamer basket set over at least 3 cups of water and steam, covered, until the leaves can be easily removed, about 1 hour. Let cool. About halfway through cooking check the water level and add more, if necessary.
In a small bowl, stir together saffron and the tablespoon of boiling water. Toast the almonds in a small dry skillet over medium-high heat until beginning to brown, about 2 minutes. Remove the almonds and add 1 tablespoon of the oil to the pan. Add onion and cook until beginning to brown, 3 to 5 minutes. Add the garlic and cook until fragrant, about 30 seconds. Transfer to a bowl and let cool. In a food processor, grind the almonds until finely chopped. Add the saffron mixture, onion mixture, yogurt and parsley and puree until smooth. Transfer to a bowl and stir in the lemon juice and remaining 1 tablespoon olive oil. Season, to taste, with salt and pepper. Serve with the artichokes.
Per Serving:
Calories 200; Total Fat 10 g; (Sat Fat 1.5 g, Mono Fat 7 g, Poly Fat 2 g) ; Protein 9 g; Carb 22 g; Fiber 8 g; Cholesterol 0 mg; Sodium 170 mg
Excellent source of: Fiber, Vitamin C, Folate, Vitamin K, Magnesium, Manganese
Good source of: Protein, Vitamin A, Vitamin B6, Calcium, Copper, Iron, Phosphorus, Potassium
From Food Network Kitchens Get Grilling, Meredith, 2005
Serves: 4
Prepare an outdoor grill with a medium-high fire. Without removing the shells, slit about 3/4 of the way through the shrimp down the ridged back and remove the vein that runs down the center. Rinse and pat the shrimp dry. Whisk thyme leaves, lime juice, 1 tablespoon of the olive oil, 1/2 teaspoon of the salt and black pepper, to taste, in a shallow nonreactive bowl or dish. Lay the shrimp cut side down in the lime mixture and refrigerate for 30 minutes.
In a food processor, pulse the garlic, jalapeno, scallions, remaining 1 tablespoon olive oil and remaining 1/2 teaspoon salt to make a coarse paste. Add the cilantro and pulse just enough to incorporate into the mixture. Spoon the mixture into the opening in the shrimp and close the shrimp. Grill the shrimp shell side down (to keep filling from falling out) for 3 minutes. Turn to the other shell side, cover, and grill another 2 minutes or until the shrimp turn pink and are slightly firm to the touch. Sprinkle with salt and serve.
Cook’s Note: Shrimp cooked in the shells are more intensely flavorful. Leaving the shells on provides a buffer against overcooking, a misfortune many shrimp suffer. Shrimp, even these jumbos, continue to cook once removed from the grill. It’s always best to cook them just until opaque and let the delicate shellfish finish cooking off the heat.
Jumbo shrimp in the shell can be a knife and fork sort of deal unless you’re outside and it’s summer and you are feeling very relaxed. Serve these with lots of napkins if your crowd is the peel-and-eat type.
By Maddie Ruud
Preheat oven to 350 degrees Fahrenheit, spray two 9-in round cake pans with fat-free zero-calorie cooking spray, and line the bottoms with parchment paper. In medium bowl, combine flour, baking powder, salt, and cocoa powder. Separately, in large bowl or electric mixer, beat together sugar, applesauce, and oil. Add egg, egg whites, and vanilla one at a time, beating well after adding each one. In a small bowl combine fat-free buttermilk (see Low-Fat Cooking Substitutions to make your own) and food coloring. Add half the flour mixture to egg mixture, stirring well, then add buttermilk mixture, stir, and finally the rest of the flour mixture, mixing until well combined. Combine baking soda and vinegar in small bowl or measuring cup, allow to fizz, then fold into batter. Immediately divide evenly between cake pans and smooth the tops, then bake 25-30 minutes or until a skewer or toothpick inserted into the center of the cake comes out clean. Cool 10 minutes in pans, then turn out onto wire rack and allow to cool completely. Wrap layers separately in plastic wrap and freeze at least 60 minutes before icing with low-fat cream-cheese frosting, below.
Place yogurt and cottage cheese together in food processor and process until smooth. Cube cream cheese and add to processor, processing again until smooth. Add sugar in three parts, processing to mix between additions. Cover and refrigerate until hardened enough to spread.
Once cake has hardened in the freezer and frosting is spreadable, cut each 9-inch round in half horizontally to create four layers (or, if you prefer a smaller icing-to-cake ratio, leave as is). Place the first on your serving platter, then spread with frosting. Repeat with next three layers, then frost the sides of the cake. Garnish with grated coconut if desired, and return to refrigerator to let frosting set.
Prep Time: 25 mins.
Cook Time: 10 mins.
Serves: 4
Brush the pineapple slices lightly with 1 tablespoon of the olive oil, then place the pineapple slices on the grill and cook, turning occasionally, until softened slightly and nicely marked by the grill, 2 to 3 minutes per side. Remove from the grill and allow to cool to room temperature. Dice the pineapple slices (discard the tough core portions) and place in a medium nonreactive bowl. Add the red onion, bell pepper, vinegar, jalapenos, lime juice, cilantro and minced garlic. Drizzle with 3 tablespoons of the olive oil and stir well to combine. Season with 1/2 teaspoon of the salt and set aside as you prepare the tuna.
Set a grill pan over medium-high heat. Season the tuna steaks with remaining salt and Essence and brush with the 2 remaining tablespoons of the olive oil. Place steaks on the grill, turning 45 degrees after 2 minutes. Repeat on the other side for an additional 2 minutes or until medium-rare. Remove from heat and set aside. Serve with the Grilled Pineapple Salsa.
Combine all ingredients thoroughly.
Yield: 2/3 cup
Serves: 4~6
In a blender, puree watermelon with the apple and 1/4 cup each of the onion and green pepper; pour into a large mixing bowl. Stir in the remaining ingredients (including the other 1/4 cup of onion and green pepper). Refrigerate, covered, for at least an hour to blend flavors.
Serves: 4
Combine mango, yogurt, nectar, rum and a few cups of crushed ice in a blender and blend until smooth and frothy. Sweeten with simple syrup, if needed. Divide among 4 glasses and serve.
Prep Time: 20 min.
Cook Time: 1 hr. 15 min.
Serves; 4
Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 1/2 hour or for up to 8 hours.
Preheat oven to 425°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray chicken pieces with cooking spray.
Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Prep Time: 20 min.
Cook Time: 10 min.
Serves: 4
Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.
Makes 12 servings
2 medium shallots, minced
2 cloves garlic, minced
4 teaspoons chili powder
4 teaspoons smoked paprika or Hungarian paprika
2 teaspoons ground cinnamon
2 teaspoons dried oregano
1 teaspoon kosher salt
4 pounds first-cut brisket (or flat-cut), trimmed of fat
¼ cup Worcestershire sauce
1 14-ounce can no-salt-added diced tomatoes
¼ cup packed dark brown sugar
¼ cup cider vinegar
1. Combine shallots, garlic, chili powder, paprika, cinnamon, oregano and salt in a small bowl. Rub into both sides of meat. Set the meat in a 9-by-13-inch baking dish, cover and refrigerate for at least 8 hours or overnight.
2. Pour Worcestershire sauce over the meat. Cover the pan with foil and set aside at room temperature while the oven heats to 350°F.
3. Bake the brisket, covered, for 2 hours. Meanwhile, blend tomatoes, brown sugar and vinegar in a large blender or food processor until smooth.
4. After 2 hours, pour the tomato mixture over the meat; continue baking, covered, until fork-tender, basting with pan juices every 30 minutes, for about 1 1/2 hours more.
5. Remove the meat from the sauce. Let rest for 10 minutes, then slice against the grain. Skim the fat from the sauce in the pan; pour the sauce over the meat and serve (or follow make-ahead instructions).
Bake, let the sliced brisket cool in the sauce for 1 hour, cover with foil and refrigerate for up to 3 days or freeze for up to 1 month. Reheat, covered, in a preheated 350°F oven for 40 minutes; if frozen, defrost in the refrigerator overnight before reheating.
Per serving: 228 calories; 7 g fat (3 g sat, 3 g mono); 64 mg cholesterol; 8 g carbohydrate; 32 g protein; 1 g fiber; 221 mg sodium; 351 mg potassium.
Nutrition bonus: Zinc (53% daily value), Iron (20% dv), Vitamin A (15% dv).
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate, 4 lean meat
Serves 4
If grilling, prepare the grill.
Combine the ketchup and balsamic vinegar in a small mixing bowl. Stir well to combine.
Combine the beef, turkey sausage, garlic, basil, and fennel seed in a large mixing bowl, then season liberally with salt and pepper. Form the mixture into four patties (can make five smaller patties if desired). Place on the heated grill and cook until done. Just before removing from heat, top with Gorgonzola cheese to melt cheese.
Lightly toast the rolls. Spread with balsamic ketchup and basil aioli. Place a bed of arugula on the bottom bun and build burgers. Top with sliced red onion.
2006, Ellie Krieger, All rights reserved
Serves: 4 servings (1 serving is 2 banana halves plus 2 Tbs syrup)
For the syrup: In a small saucepan, boil 1/2 cup water. Turn off heat, add tea-bag and brew tea, leaving bag in the water until cool and tea is very dark. Remove tea-bag, squeezing out excess tea. Add honey and all of the spices. Bring liquid to a boil, then reduce heat and simmer 5 to 7 minutes, or until liquid has slightly reduced and you are left with 1 cup of liquid. Remove from heat and cool for half an hour. Using a fine-meshed sieve or tea brewer, strain out whole spices. Syrup should be thinner than honey, but still have body.
For the bananas: Preheat grill or grill pan sprayed with cooking spray over medium-high heat. Slice bananas in half lengthwise. Grill fruit until slightly softened and light grill marks form, about 2 to 3 minutes per side. Place 2 banana halves on a dessert plate and drizzle with 2 tablespoons syrup.
4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)
Preheat broiler.
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add ginger and garlic; cook 1 minute. Add pepper and onions; cook 1 minute. Stir in curry powder, curry paste, and cumin; cook 1 minute. Add soy sauce, sugar, 1/4 teaspoon salt, and coconut milk; bring to a simmer (do not boil). Remove from heat; stir in cilantro.
Brush fish with 1/2 teaspoon oil; sprinkle with 1/4 teaspoon salt. Place fish on a baking sheet coated with cooking spray. Broil 7 minutes or until fish flakes easily when tested with a fork. Serve fish with sauce, rice, and lime wedges.
Serves: 4
Melt 2 tablespoons butter in a large skillet over medium-high heat. Sprinkle in the sugar and cook until it just turns golden.
Add the cabbage and 1/2 teaspoon salt, cover and cook until wilted, about 5 minutes. Add the broth and continue cooking, covered, until crisp-tender, another 15 minutes. Preheat the broiler to high.
Transfer the cabbage to a casserole dish. Wipe out the skillet, then add the remaining 6 tablespoons butter and melt over medium heat. Brush the scallops with some of the butter and season with salt and pepper; arrange in a single layer over the cabbage in the casserole dish and broil until firm, 5 to 7 minutes.
Meanwhile, continue cooking the butter over low heat, swirling the pan occasionally, until toasted and fragrant, 5 minutes. Add the capers, raisins and vinegar (be careful – the butter may foam and bubble); swirl the pan until the raisins are plump. Season with salt and pepper.
Divide the scallops and cabbage among plates. Add the parsley to the sauce and spoon over the scallops.
Serves: 8
Combine the dressing ingredients in a blender, using 2 teaspoons salt, and pepper to taste; process until smooth. Combine the salad ingredients in a large bowl and toss with the dressing. Let sit at least 15 minutes before serving, or cover and refrigerate for up to 4 hours.
Laura Zapalowski, Cooking Light, October 2007
Serves: 4
Combine first 8 ingredients in a food processor; process until smooth.
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle steak evenly on both sides with pepper and salt. Add steak to pan; cook 4 minutes on each side or until desired degree of doneness. Remove steak from pan; let stand 5 minutes. Thinly slice steak.
Combine cabbage and the remaining ingredients in a large bowl. Drizzle slaw mixture with cilantro mixture; toss. Arrange 2 cups slaw mixture on each of 4 plates; top each serving with 3 ounces beef.
2006, Robin Miller, All rights reserved
Serves: 4
Cook pasta according to package directions.
In a small bowl, whisk together broth, oil, vinegar, Dijon mustard, thyme, salt and pepper to taste. Add diced chicken, green pepper, and mint.
Drain pasta and add to bowl with dressing and chicken. Toss to combine. Cover with plastic and refrigerate until ready to serve. Top with feta cheese just before serving.
Recipe courtesy Bobby Flay
Serves: 4
Place cooked pasta in a large bowl, add peppers, onions, tomatillo, corn and lima beans. Place vinegar and chipotle peppers in a blender and blend until smooth. Slowly add olive oil until emulsified and season with salt and pepper to taste. Toss the salad with the dressing and add cilantro.
Recipe courtesy EatingWell.com
Risotto is hardly effortless fare, what with all that stirring over a hot stove. But instant brown rice and creamy Neufchatel cheese can make a nutty, rich, stand-in version that’s sure to be a family favorite. Substitute any vegetables you wish for the asparagus and bell pepper. Make it a Meal: Paired with a salad, this is a perfect vegetarian main course, or serve as a side dish with grilled chicken or steak.
Prep Time:40 min
Serves:4 servings, 1 1/2 cups each
Heat oil in a large nonstick skillet over medium-low heat. Add onion and salt and cook, stirring often, until soft and just beginning to brown, 4 to 6 minutes. Add rice and garlic and cook until the garlic is fragrant, 30 seconds to 1 minute. Add broth and bring to a boil; cover, reduce heat to a simmer and cook for 5 minutes.
Remove cover and spread asparagus and bell pepper on top of the simmering rice—do not stir into the rice mixture. Replace cover and continue simmering, adjusting the heat if necessary, until the liquid is almost absorbed and the asparagus is bright green but still crisp, about 5 minutes.
Add peas and cream cheese; stir until the mixture is creamy and the cheese is incorporated. Return to a simmer and continue cooking until the liquid has evaporated and the asparagus is tender, about 5 minutes more. Stir in 1/2 cup Asiago (or Parmesan). Serve topped with chives (or scallions) and additional grated cheese.
2 cups dried small, white beans (navy beans), picked over and rinsed, soaked overnight and drained
4 cups water
2 bay leaves
3/4 teaspoon salt
1 yellow onion, chopped
1/2 cup light molasses
1 1/2 tablespoons dry mustard
3 strips thick-cut bacon, cut into 1/2-inch pieces
In a large, ovenproof pot with a tight-fitting lid or in a Dutch oven, combine the beans, water, bay leaves and 1/2 teaspoon of the salt over high heat. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans have softened but are still firm, 65 to 75 minutes. Remove from the heat and discard the bay leaves. Don’t drain the beans.
Preheat the oven to 350 F.
Stir the onion, molasses, mustard, bacon and the remaining 1/4 teaspoon salt into the beans. Cover and bake until the beans are tender and coated with a light syrup, 4 1/2 to 5 hours. Check periodically to make sure the beans don’t dry out, stirring and adding hot water as needed.
| Serving size: about 1/3 cup | |||
| Calories | 200 | Cholesterol | 4 mg |
| Protein | 4 g | Sodium | 197 mg |
| Carbohydrate | 19 g | Fiber | 6 g |
| Total fat | 4 g | Potassium | 599 mg |
| Saturated fat | 1 g | Calcium | 83 mg |
| Monounsaturated fat | 2 g | ||
Recipe courtesy EatingWell.com
Prep time: 15 min.
Cook time: 5 min.
Serves: 4 servings, 1 1/2 cups each
Prepare instant brown rice according to package directions.
Pour broth into a heavy medium saucepan, along with sugar, soy sauce and mirin. Bring to a boil; reduce heat to medium-low.
Stir egg whites and whole egg in a small bowl until just mixed. Add chicken to the simmering broth. Gently pour in the egg mixture, without stirring. Sprinkle scallions on top. When the egg starts to firm up, after about 3 minutes, stir it with chopsticks or a knife. (The chicken will be cooked by now.) Divide the rice among 4 deep soup bowls and top with the chicken mixture.
Ingredient noteMirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in your supermarket with the Asian or gourmet ingredients. An equal portion of sherry or white wine with a pinch of sugar may be substituted for mirin.
Eating Healthy in 2009. Copyright 2007 Ellie Krieger, All rights reserved.
Prep Time: 12 min.
Cook Time: 16 min.
Serves: 4
Heat the oil in a large skillet over a medium heat. Add the onions and mushrooms and cook until the mushroom water is evaporated and they begin to brown, 5 to 7 minutes. Add the garlic and cook for 1 minute more. Add chicken, cumin, chili powder and oregano and stir until all spices are incorporated. Add spinach, salt and pepper and cook until spinach is wilted, about 2 minutes.
Lay 1 tortilla on a flat work surface and sprinkle with 1/4 cup shredded cheese. Spoon 1/2 chicken and vegetable mixture on top of cheese, then top with an additional 1/4 cup cheese. Top with another flour tortilla. Heat a large nonstick skillet with cooking spray over medium heat. Carefully place 1 quesadilla in pan and cook 3 minutes. Using a large spatula, gently flip quesadilla and cook an additional 3 minutes until lightly browned and cheese is melted. Repeat with second quesadilla. Slice each quesadilla into quarters. Place 2 quarters on a plate with 1 tablespoon sour cream and 2 tablespoons salsa.
2008, Ellie Krieger
15 servings
Combine honey and peanut butter in a large pot and heat over medium-low heat until melted, about 2-3 minutes. Add brown rice cereal and cherries and stir to combine until mixture is sticky. Press into a 9 by 13-inch pan sprayed with cooking spray. Let cool, then chill in refrigerator for 30 minutes. Cut into 15 (2 1/2 by 3-inch) squares.
Per Serving:
Calories 160; Total Fat 5 g; (Sat Fat 0.5 g, Mono Fat 0 g, Poly Fat 0 g) ; Protein 3 g; Carb 26 g; Fiber 2 g; Cholesterol 0 mg; Sodium 35 mg
Servings: 6
To make the filling: Preheat the oven to 375 degrees F. Spray a large shallow casserole dish, or 6 individual casserole dishes with cooking spray.
Season the chicken with 1/4 teaspoon each salt and pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, stirring occasionally. Transfer the chicken with its juices to a bowl. .
Add 2 more teaspoons of oil to the same pan and heat it over a medium-high heat. Add the onions, carrots and celery and cook until the vegetables begin to soften, about 3 minutes. Add the green beans, garlic and remaining salt and pepper and cook for 2 minute more. Add the milk. Stir the flour into the broth until it is completely dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low and cook for 2 minutes more. Return the chicken with its juices back to the pan. Add the peas and thyme and stir to combine. Season with salt and pepper, to taste. Spoon the mixture into the baking dish or individual dishes.
To make the crust: Put the whole-wheat flour, all-purpose flour, baking powder, baking soda and salt into a food processor and pulse a few times to combine. Add the butter and pulse about 12 times, or until pebble sized pieces are formed.
Add the buttermilk then oil to the food processor and pulse until just moistened. Do not over mix. Drop the batter in 6 mounds on top of the chicken mixture (1 mound on each individual dish, if using) spreading the batter out slightly. Bake until filling is bubbling and the biscuit topping is golden brown, about 20 minutes.
Excellent source of: Protein, Fiber, Vitamin A, Riboflavin, Niacin, Vitamin B6, Vitamin C, Vitamin K, Manganese, Phosphorus, Potassium, Selenium
Good source of: Thiamin, Vitamin B12, Folate, Pantothenic Acid, Calcium, Iodine, Iron, Magnesium, Zinc
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