Recipe of the Week: Oven Barbecued Brisket

Makes 12 servings

Ingredients

Oven Barbecued Brisket Ingredients Cont.

Oven Barbecued Brisket Instructions Cont.

Oven Barbecued Brisket Tips Cont.

Recipe of the Week: Italian Style Burgers with Balsamic Ketchup and Basil Aioli

Recipe of the Week: Grilled Fruit with Spiced Chai Syrup

2006, Ellie Krieger, All rights reserved

Serves: 4 servings (1 serving is 2 banana halves plus 2 Tbs syrup)

Recipe of the Week: Broiled Tilapia with Thai Coconut-Curry Sauce

4 servings (serving size: 1 fillet, 1/2 cup sauce, 3/4 cup rice, and 1 lime wedge)

Recipe of the Week: Scallops with Cabbage and Capers

Serves: 4

Ingredients

• 8 tablespoons unsalted butter
• 2 tablespoons packed light brown sugar
• 1/2 head light-green cabbage, sliced
• Kosher salt
• 1 cup low-sodium chicken broth
• 1 1/4 pounds sea scallops
• Freshly ground pepper
• 1 to 2 tablespoons capers, rinsed if packed in salt
• 1/4 cup golden raisins
• 3 tablespoons cider vinegar
• 1/2 cup roughly chopped fresh parsley

Directions

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.

Recipe of the Week: Aida\’s Corn, Tomato and Avocado Salad

Serves: 8

Ingredients

For the dressing:

• 1 1/2 cups packed fresh cilantro
• 1/2 cup good-quality extra-virgin olive oil
• 2 tablespoons fresh lime juice
• 1 teaspoon finely grated lime zest
• Kosher salt and freshly ground pepper

For the salad:

• 4 ears corn, kernels removed (about 3 cups)
• 1 1/2 pounds grape tomatoes, halved (about 3 cups)
• 1 pound fresh mozzarella, diced
• 2 medium avocados, diced

Directions

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.

Recipe of the Week: Thai Beef Salad

Laura Zapalowski, Cooking Light, October 2007
Serves: 4

Ingredients

Recipe of the Week: Greek Pasta Salad with Feta and Chicken

2006, Robin Miller, All rights reserved

Serves: 4

Recipe of the Week: Southwestern Pasta Salad

Southwestern Pasta Salad

Recipe courtesy Bobby Flay

Serves: 4

Recipe of the Week: Mock Risotto

Mock Risotto

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

Recipe of the Week: Classic Boston Baked Beans

Serves 12

Ingredients

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

Directions

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.

Nutritional Analysis

(per serving)

Recipe of the Week: Japanese Chicken-Scallion Rice Bowl

Japanese Chicken-Scallion Rice Bowl

Recipe courtesy EatingWell.com

Prep time: 15 min.
Cook time: 5 min.
Serves: 4 servings, 1 1/2 cups each

Recipe of the Week: Easy Chicken-Mushroom Quesadillas

Easy Chicken-Mushroom Quesadillas

Eating Healthy in 2009. Copyright 2007 Ellie Krieger, All rights reserved.

Prep Time: 12 min.

Cook Time: 16 min.

Serves: 4

Ingredients

• 1 tablespoon canola oil
• 1 large onion, chopped (about 2 cups)
• 8 ounces white button mushrooms, (about 3 cups)
• 3 cloves garlic, minced
• 2 cups cooked chopped skinless, boneless chicken breast (1 breast half)
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1 teaspoon dried oregano
• 2 cups baby spinach leaves, sliced into ribbons
• 1/2 teaspoon salt
• 1/4 teaspoon fresh ground black pepper
• 4 (10-inch) whole-grain flour tortillas
• 1 cup shredded Mexican cheese mix or Cheddar
• 1/2 cup salsa
• 1/4 cup reduced-fat sour cream

Directions

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.

Recipe of the Week: Crispy Rice Treats

Crispy Rice Treats

2008, Ellie Krieger

15 servings

Recipe of the Week: Chicken and Biscuit Pot Pie

Chicken and Biscuit Pot Pie

Servings: 6

Ingredients

For the filling:

• Cooking spray
• 3/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 1/2 pounds boneless, skinless chicken breasts, cut into 1/2-inch chunks
• 4 teaspoons olive oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 2 celery stalks, chopped
• 1/2 pound green beans, trimmed and chopped into 1/2-inch pieces
• 2 cloves garlic, minced
• 1 1/2 cups lowfat milk
• 1/4 cup all-purpose flour
• 1 cup low-sodium chicken broth
• 1 cup peas, thawed if frozen
• 1 1/2 tablespoons fresh thyme leaves

For the biscuit crust:

• 1/2 cup whole-wheat flour
• 1/4 cup all-purpose flour
• 3/4 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 3 tablespoons cold unsalted butter, cut into small pieces
• 2 tablespoons canola oil
• 1/2 cup lowfat buttermilk

Directions

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.

• Nutritional analysis per serving
• Calories 400
• Total Fat 17 g
• (Sat Fat 5.7 g, Mono Fat 7.7 g, Poly Fat 2.7 g)
• Protein 31 g
• Carb 31 g
• Fiber 5 g
• Cholesterol 82 mg
• Sodium 600 mg

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

BMP: Episode 32

Running with the Pack

Run Ansky Run!

Shamrock Marathon

Homecoming Scotland Run

Ironman Wisconsin

The Stick

Foam Roller

A Runner\’s Guide to ITBS

Podcast: Play in new window | Download

Recipe of the Week: Healthy Sloppy Joes

Sloppy Joes

2006, Ellie Krieger, All rights reserved

Serves: 8

Ingredients

• 1 pound extra-lean ground beef
• 1 onion, diced
• 4 cloves garlic, minced
• 1 jalapeno, minced
• 1 red pepper, diced
• 1 can small red beans or pinto beans, preferably low sodium drained and rinsed
• 1 1/2 cups no-salt-added tomato sauce
• 2 tablespoons tomato paste
• 1 tablespoon red wine vinegar
• 1 tablespoon molasses
• 1 tablespoon Worcestershire sauce
• 1 teaspoon mustard powder
• 3/4 teaspoon salt
• Freshly ground black pepper
• 8 whole-wheat burger buns

Directions

Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture onto each bun and serve.

Recipe of the Week: Chicken with Ginger

Chicken with Ginger

Prep: 20 minutes Total: 40 minutes

You can also serve this Asian dish over Chinese noodles, available in most supermarkets, or steamed rice.

Ingredients

Serves 4.

• 1 three-inch piece fresh ginger, peeled and cut into 1/8-inch-thick matchsticks (1/2 cup)
• 2 tablespoons canola oil
• 1 1/2 pounds boneless, skinless chicken breasts, cut into 1 1/2-inch chunks
• 1 large onion, thinly sliced
• 2 cloves garlic, minced
• 1/4 cup soy sauce
• 2 tablespoons white vinegar
• 2 tablespoons sugar
• 1/2 cup sliced scallions

Directions

1. Soak ginger in cold water 10 minutes; drain.
2. Heat oil in a skillet over high heat; brown chicken in two batches, 6 to 8 minutes. Set aside.
3. In same skillet over medium heat, cook ginger, onion, and garlic, stirring until browned, 8 to 10 minutes. Add soy sauce, vinegar, and sugar; cook over high heat until thick, 3 to 4 minutes. Add chicken; stir to warm. Remove from heat; stir in scallions.

Originally found at MarthaStewart.com

Recipe of the Week: Healthy Boneless Buffalo Wings

Boneless Buffalo Wings

Makes 8 servings (2 “wings,” 1/2 cup vegetables & 2 tablespoons dip each)

Boneless Buffalo Wings Ingredients Cont.

Boneless Buffalo Wings Instructions

1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and c1/4 teaspoon ayenne in a small bowl. Cover and refrigerate until ready to serve.
2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.
3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.
5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Boneless Buffalo Wings Instructions Cont.

Boneless Buffalo Wings Tips

The chicken can marinate (Step 1) for up to 1 hour.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Boneless Buffalo Wings Tips Cont.

Boneless Buffalo Wings Nutrition Information

Per serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrate; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.
Nutrition bonus: Vitamin A (120% daily value).
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 1/2 lean meat

Recipe of the Week: Light Chicken Parmesan

Light Chicken Parmesan

The secret\’s in the breading: Only one side of the chicken has it; plus, whole-wheat bread subs in for white, and an egg white replaces a whole one.

Recipe of the Week: Barbecue chicken pizza

Recipe: Barbecue chicken pizza

Dietitian\’s tip: Vegetables, lean chicken breast and calcium-rich low-fat cheese makes this pizza a healthy, well-balanced meal.

Ingredients

Directions

Preheat the oven to 400 F.

Spread the sauce evenly over the pizza crust. Add the pepper, tomato, mushrooms and chicken. Drizzle barbecue sauce over the pizza and top with cheese.

Bake about 12 to 14 minutes. Cut the pizza into 8 slices and serve immediately.

Recipe of the Week: Black-Bean Burritos with Verde Sauce

Black-Bean Burritos with Verde Sauce

These mildly spicy burritos are loaded with sautéed vegetables and beans, boosting the fiber to meet over half of your daily need. The sauce is a delicious nonfat mixture made with tomatillos (Mexican tomatoes).

Servings:
8 people

Ingredients

Verde Sauce

1 pound tomatillos

8 ounces poblano chili peppers (wear plastic gloves when handling)

2 tablespoons onions, chopped

2 tablespoons fresh cilantro, chopped

1 1/2 teaspoons garlic, chopped

pinch salt

Burritos

1/2 teaspoon olive oil

1 cup scallions, sliced

1 cup zucchini, chopped

1 cup yellow squash, chopped

1/2 cup sweet red peppers, chopped

1 teaspoon ground cumin

1/2 teaspoon mild chili powder

1 can (19 ounces) low-sodium black beans, rinsed and drained

1 cup nonfat chunky tomato salsa

3/4 cup white rice, cooked

Ground black pepper

8 flour tortillas (6\”/15-cm diameter)

1 cup shredded reduced-fat Monterey Jack cheese

1/2 cup nonfat sour cream

Preparation

To make the verde sauce: Preheat the oven to 400°F (200°C).

Remove and discard the husks from the tomatillos. Line a baking sheet with foil and place the tomatillos and chili peppers on it. Bake for 10 minutes; turn the pieces and bake for 15 minutes.

Place the peppers in a brown paper bag and let stand for 5 minutes. Remove and discard the skins and seeds. Puree the peppers in a food processor. Add the tomatillos and pulse until the mixture is chunky. Transfer to a bowl and add the onions, cilantro, garlic, and salt.

To make the burritos: Reduce the oven temperature to 350°F (180°C). Coat a 13\” x 9\” (32.5 x 23-cm) baking dish with nonstick spray.

Warm the oil in a large nonstick skillet over medium heat. Add the scallions, zucchini, squash, and red peppers; cook for 2 minutes. Add the cumin and chili powder; cook for 2 to 3 minutes, or until crisp-tender. Add the beans, salsa, and rice; stir until well-combined. Season with the black pepper.

Lay a tortilla on a flat surface and place 1/2 cup (120 mL) of the filling in the center. Top with 2 tablespoons (30 mL) of the Monterey Jack. Roll into a tight cylinder. Place, seam side down, in the prepared baking dish. Repeat with the remaining tortillas, filling, and Monterey Jack. Mist the burritos with nonstick spray. Cover with foil and bake for 20 minutes, or until the filling is hot.

To serve, top the burritos with the sauce and sour cream.

Nutritional Information

Recipe of the Week: Brown butter rolled Christmas cookies

Browned Butter Rolled Christmas Cookies

These are perfect for decorating, but also yummy straight up. You can make them now, and roll them later, too. Prepare the dough up to the point of shaping into disks, then tightly wrap in plastic. Place in zipper top bag and refrigerate for up to 2 days or freeze for up to 1 month. If you freeze the dough, return to room temperature before rolling out. Store the cookies in an airtight container for up to 3 days or freeze for longer storage.

3/4 cup white whole wheat flour (e.g., King Arthur Brand)
3/4 cup unsifted cake flour
1 teaspoon baking powder
1/4 teaspoon salt
3 tablespoons unsalted butter
1/2 cup sugar
1 tablespoon canola oil
1 large egg
1 teaspoon vanilla extract

Adjust the oven rack to the upper third of the oven. Preheat to 350°F.

In a medium bowl whisk the flours, baking powder and salt.

Melt the butter in a small saucepan over low heat. Cook about 1 minutes, swirling the pan, until the butter turns a nutty brown. Transfer to a medium bowl. Add the sugar and oil. Beat with an electric mixer 1 minute on medium speed. Add the egg and vanilla; beat 2 minutes on medium-high speed. Add the flour mixture and mix on low speed until just combined. Divide the dough in half and press each piece into a disk.

Line 2 cookie sheets with parchment paper. Working with one disk at a time, roll dough on a lightly floured surface to a thickness of 1/8 inch. Cut out cookies with small (about 2- to 2 1/2-inch) cookie cutters. Place the cookies about 1/2 inch apart on the prepared baking sheets.

Bake the cookies in the upper third of the oven, 1 sheet at a time, 5-7 minutes until slightly golden on the edges (do not overbake). Let rest on cookies sheets 1 minute, then transfer with spatula to wire racks. Cool completely.

Nutrition per Serving (1 cookie):
Calories 54; Fat 2.2g (poly .4g, mono .5g, sat 1.3g); Protein 1g; Fiber: 0.4 g; Cholesterol 11mg; Carbohydrate 8g.

Recipe of the Week: Healthy Chicken Salad

Servings = 4 | Serving size =about 1 1/2 cups

This recipe can be multiplied by 2, 3, 4.

This healthy recipe keeps well and is better the second day after the garlic has had a chance to come to full flavor.

Serve with 2 slices whole wheat bread.

AND

Or serve over a bed of greens as a composed salad.

Place the water and wine in a large skillet over medium heat. Bring the water to a boil and then reduce the heat until the water is at a shiver.

Gently add the chicken breasts and poach for about 10 – 15 minutes depending on the thickness. It’s best to use a instant thermometer and remove the breasts just as they reach 160°F.

Let the chicken rest for about 3 – 5 minutes. When they are cool cut them into 1/2 inch cubes. Chill in the refrigerator for about 30 minutes.

Remove from the fridge and add the diced celery, garlic, mayonnaise, salt and pepper. Fold the salad together gently and chill for another 15 minutes.

Nutrition Facts

Serving size: 1 1/2 cups | Servings 4

Calories 208 | Calories from Fat 58

Amount Per Serving (% Daily Value)

Total Fat 6g (10%) | Saturated Fat 1g (6%)

Monounsaturated Fat 0g | Trans Fat 0g

Cholesterol 71 mg (24 %) | Sodium 373 mg (16 %)

Total Carbohydrates 4g (1%) | Sugars 2g

Dietary Fiber 1g (3%) | Protein 27g

Vitamin A 5% | Vitamin C 5 % | Calcium 3% | Iron 6%

Vitamin K 345 mcg  | Potassium  429 mg | Magnesium  40 mg

Recipe of the Week: Buffalo Chili

The Recipe
3 Tbsp olive oil
2 lb cubed buffalo chuck
5 jalapeños, seeded and diced
1 yellow onion, diced
2 garlic cloves, minced
1 green bell pepper, diced
8 tomatillos, husked and chopped
1 can (8 oz) tomato sauce
2 cups beef stock
3 Tbsp chopped cilantro
1 Tbsp paprika
2 tsp crushed cumin seeds
1 cup cooked black beans
Salt and pepper

Coat a heavy skillet with the oil and heat it on medium-high. Cook the buffalo until it\’s brown. Add the jalapeños, onion, garlic, and bell pepper. Cook over medium until the onions turn translucent. Add the tomato sauce, beef stock, tomatillos, cilantro, paprika, and cumin. Boil. Then simmer for 1½ hours. Add beans. Season with salt and pepper. Serves 6

Build Your Own Burn
Prepackaged chili powders lack firepower. Craft a more flavorful version by selecting any combination of these five peppers. Cut each one in half, remove the seeds, and bake at 300°F for 5 to 10 minutes until crisp. Then pulverize them in a food processor.

From: Men\’s Health Magazine
Chef: Che Frey of Second Home Kitchen and Bar, in Denver