TURTLE PIE
Ingredients:
1 (150 gms) package oreo cookies , crushed
1/4 cup butter, melted
1/2 cup chopped walnuts
Ingredients for CARAMEL SAUCE:
1 cup sugar
2 tablespoons water
1/2 teaspoon lemon juice
1/4 cup heavy cream
Ingredients for GANACHE FILLING:
12 ounces semi sweet chocolate chips
1/2 cup heavy cream
1 cup heavy cream, for the whippd ganache
2 tablespoons butter, for the ganache topping
Directions:
FOR THE CRUST:
1. Combine the oreo crumbs and melted butter. Spread the mixture on the bottom and sides of a 9 inch pie plate and
press evenly. Refrigerate for at least an hour or until firm.
FOR THE CARAMEL SAUCE:
1. In a heavy 2- to 2 1/2-quart saucepan over medium-high heat, combine the sugar, water and lemon juice. Cook
until it turns amber, 6 to 8 minutes. Stir the sugar with a wooden spoon with the water until combined; do not stir
after this point and, instead, tip the pan to ensure even cooking. Do not allow the sugar to burn.
2. Remove the pan from the heat and very carefully pour the cream into the hot syrup. Take care it does not splash; the syrup is very hot. Use heavy pot holders to protect your hands and arms. Stir with a long-handled wooden spoon until the sauce is smooth and blended. Let the sauce cool to warm or room temperature. Can be refrigerated.
FOR THE GANACHE:
1. Place the chocolate in a heatproof bowl.
2. In a small saucepan over medium-high heat, bring the cream just to a boil. Remove from the heat and immediately pour the cream over the chocolate.
3. Using a whisk, stir the mixture until the chocolate is melted and smooth. Let cool until spreadable. Refrigerate for at least 1 hour .Makes about 1 cup.
reserve 1/2 cup for the topping.
TO ASSEMBLE:
1. Place the chopped walnuts over the bottom of the crust.
2. Drizzle about 1/4 cup caramel sauce over the nuts.
3. Then in a mixing bowl, whip the ganache until light and fluffy, then gradually add the cream and whip to soft peaks.
4. Spread the whipped ganache over the caramel sauce and nuts, spread out evenly. Freeze for at least 1 hour or until set.
5. In a small saucepan melt the reserved ganache. Add 2 T. butter and stir until butter is melted and chocolate is glossy. Pour over the frozen pie and swirl pie plate until pie is completely covered with the ganache.
6. Decorate with the remaining caramel sauce. Store in the freezer until ready to serve.
7. Roll out the pie dough to 10 1/2 inch circle. Lay the pastry over the pie pan. Tuck the edges of the dough around the pan. Once done, crimp the sides using your knuckle or a fork.
8. Place the apples over the dough then pour all the sauce in.
9. Crumble the streusel over the apples and bake in the over for 30 minutes or until crust is golden. Cool for 10minutes before serving.
Monday, April 27, 2009
Wednesday, April 22, 2009
Crockpot Jambalaya
Crockpot Jambalaya
By Laura LaValle, RD, LD Top
One of the challenges of adhering to a low-carb diet is finding lots of different ways to season and spice the same vegetables and proteins that you use over and over again. This spicy, flavorful Cajun dish helps fill that bill, and while it may traditionally be served over brown rice, for a low-carb version, serve over steamed vegetables such as zucchini, spaghetti squash or cauliflower.
Serves: 12
Time to Table: 4 to 8 hours
Healing Nutrient Spotlight
Excellent source of vitamin C, niacin, selenium
Good source of vitamin A, iron, vitamin B-6, vitamin B-12
Ingredients*
1 lb. boneless chicken breast halves, cut into 1-inch cubes
1 lb. andouille sausage, sliced
1 (28 ounce) can diced tomatoes with juice
1 large onion, chopped
1 large green bell pepper, chopped
1 cup chopped celery
1 cup chicken broth
2 tsp. dried oregano
2 tsp. dried parsley
2 tsp. Cajun seasoning
1 tsp. cayenne pepper
1/2 tsp. dried thyme
1 lb. frozen cooked shrimp without tails
*Use organic ingredients for optimal nutrition.
Preparation
Mix the chicken, sausage, tomatoes with juice, onion, green bell pepper, celery, and broth in a crockpot. Add the seasonings: oregano, parsley, Cajun seasoning, cayenne pepper, and thyme. Cover, and cook 7 to 8 hours on low, or 3 to 4 hours on high. Add the shrimp during the last 30 minutes of cook time.
Steam the vegetable of your choice during that last 30 minutes of cook time. Ladle jambalaya over vegetables and serve.
Nutrition
168 calories, 26 g protein, 7 g carbohydrates, 3 g fat, 1 g monounsaturated fat, 121 mg cholesterol, 3 g sugars, 3 g fiber, 713 IU vitamin A, .1 mg thiamin,
6 mg niacin, .5 mg pantothenic acid, .3 mg vitamin B-6, .7 mcg vitamin B-12, 20 mg vitamin C, .1 mg copper, 1.8 mg iron, 36 mg magnesium, 371 mg potassium, 22 mcg selenium, 522 mg sodium, 1 mg zinc
By Laura LaValle, RD, LD Top
One of the challenges of adhering to a low-carb diet is finding lots of different ways to season and spice the same vegetables and proteins that you use over and over again. This spicy, flavorful Cajun dish helps fill that bill, and while it may traditionally be served over brown rice, for a low-carb version, serve over steamed vegetables such as zucchini, spaghetti squash or cauliflower.
Serves: 12
Time to Table: 4 to 8 hours
Healing Nutrient Spotlight
Excellent source of vitamin C, niacin, selenium
Good source of vitamin A, iron, vitamin B-6, vitamin B-12
Ingredients*
1 lb. boneless chicken breast halves, cut into 1-inch cubes
1 lb. andouille sausage, sliced
1 (28 ounce) can diced tomatoes with juice
1 large onion, chopped
1 large green bell pepper, chopped
1 cup chopped celery
1 cup chicken broth
2 tsp. dried oregano
2 tsp. dried parsley
2 tsp. Cajun seasoning
1 tsp. cayenne pepper
1/2 tsp. dried thyme
1 lb. frozen cooked shrimp without tails
*Use organic ingredients for optimal nutrition.
Preparation
Mix the chicken, sausage, tomatoes with juice, onion, green bell pepper, celery, and broth in a crockpot. Add the seasonings: oregano, parsley, Cajun seasoning, cayenne pepper, and thyme. Cover, and cook 7 to 8 hours on low, or 3 to 4 hours on high. Add the shrimp during the last 30 minutes of cook time.
Steam the vegetable of your choice during that last 30 minutes of cook time. Ladle jambalaya over vegetables and serve.
Nutrition
168 calories, 26 g protein, 7 g carbohydrates, 3 g fat, 1 g monounsaturated fat, 121 mg cholesterol, 3 g sugars, 3 g fiber, 713 IU vitamin A, .1 mg thiamin,
6 mg niacin, .5 mg pantothenic acid, .3 mg vitamin B-6, .7 mcg vitamin B-12, 20 mg vitamin C, .1 mg copper, 1.8 mg iron, 36 mg magnesium, 371 mg potassium, 22 mcg selenium, 522 mg sodium, 1 mg zinc
Tuesday, April 21, 2009
Raisin & Blueberry Springroll
Raisin & Blueberry Springroll
Chef Heny Sison
Chef Heny Sison
45 pcs spring roll wrapper
oil for deep frying
225 g cream cheese (softened)
50 g egg
30 g sugar
30 ml cream
2 ml lemon extract
50 g California Raisins
100 g graham crackers 50 g melted butter
200 g blueberry pie filling
Mango Salsa:
2 pcs ripe mango
15 ml lemon juice
30 g sugar
mint leaf
1. Mix graham crackers and butter. Set aside.
2. In a bowl, mix cream cheese, egg, sugar, cream and lemon extract until smooth.
3. Fold in graham cracker mixture, California Raisins and blueberry pie filling. Do not over-mix.
4. Spoon filling on each wrapper and roll up each spring roll tightly. Seal the end with
egg white, if needed. 5. Deep fry in hot oil until golden and crispy.
6. Servc while hot with mango salsa.
Mango Salsa:
1. Slice mango pulp into fine cubes or brunoise.
2. Toss in all ingredients in a bowl. Chill before serving.
3. Garnish with mint leaves.
Monday, April 20, 2009
BANANA FRITTERS IN COCONUT BATTER RECIPE
BANANA FRITTERS IN COCONUT BATTER RECIPE
Ingredients:
1 cup all purpose white flour
2/3 cup desiccated coconut
1/4 cup sugar
1 tablespoon sesame seeds
1/3 cup coconut milk
1/4 cup water
6 pieces latundan bananas
corn oil, for frying
Ingredients for the sauce:
1/2 cup coco jam
1/4 cup coconut milk
vanilla ice cream, for accompaniment
Directions:
1. MAKE THE SAUCE: Place coco jam and coconut milk in a saucepan. Bring to a gentle simmer and cook for about 5
minutes. Cook until slightly thickened. Set aside.
2. TO MAKE THE BATTER: Place the flour, coconut, sugar, sesame seeds, coconut milk and water in a bowl and
whisk with a wire whip to smoothen the batter. Add more water if the batter is too thick.
3. Peel the bananas and cut in half lengthwise then in half again crosswise, coming up with a total of 4 slices per
banana.
4. Fill a wok or deep heavy-based saucepan 1/3 full of oil and heat to 350 F.
5. When oil is ready, dip banana into the batter then drop gently into the hot oil. Cook in batches for 4-6 minutes or
until golden brown all over. Remove with a slotted spoon and drain on paper towels.
6. Serve hot with the coco jam sauce and scoops of vanilla ice cream.
Ingredients:
1 cup all purpose white flour
2/3 cup desiccated coconut
1/4 cup sugar
1 tablespoon sesame seeds
1/3 cup coconut milk
1/4 cup water
6 pieces latundan bananas
corn oil, for frying
Ingredients for the sauce:
1/2 cup coco jam
1/4 cup coconut milk
vanilla ice cream, for accompaniment
Directions:
1. MAKE THE SAUCE: Place coco jam and coconut milk in a saucepan. Bring to a gentle simmer and cook for about 5
minutes. Cook until slightly thickened. Set aside.
2. TO MAKE THE BATTER: Place the flour, coconut, sugar, sesame seeds, coconut milk and water in a bowl and
whisk with a wire whip to smoothen the batter. Add more water if the batter is too thick.
3. Peel the bananas and cut in half lengthwise then in half again crosswise, coming up with a total of 4 slices per
banana.
4. Fill a wok or deep heavy-based saucepan 1/3 full of oil and heat to 350 F.
5. When oil is ready, dip banana into the batter then drop gently into the hot oil. Cook in batches for 4-6 minutes or
until golden brown all over. Remove with a slotted spoon and drain on paper towels.
6. Serve hot with the coco jam sauce and scoops of vanilla ice cream.
COCONUT CAKE RECIPE
COCONUT CAKE RECIPE
Ingredients:
16 ounces unsalted butter, cubed
3 cups sugar
6 large eggs
4 1/2 cups all purpose flour
1 1/2 tablespoons baking powder
1/2 teaspoon salt
1 1/2 cups milk
1 tablespoon coconut extract
Ingredients for coconut filling:
3 cups coconut milk
2 cups milk
16 ounces unsalted butter, cubed
1/3 cup cornstarch
1 tablespoon coconut extract
2 tablespoons water
8 cups sweetened coconut flakes
Ingredients for coconut frosting:
4 cups whipping cream, preferably coconut flavor
1 cup confectioner's sugar, sifted
2 cups sweetened coconut flakes, for decorating
Directions:
1. FOR THE CAKE: Preheat oven to 325 degrees. Spray two 10-inch round cake pans with cooking spray; set aside.
2. In the bowl of an electric mixer fitted with the paddle attachment, cream together butter and sugar until light and
fluffy, 5 to 6 minutes.
3. Add eggs, one at a time, and beat until creamy, occasionally scraping down sides of the bowl using a spatula.
4. In a large bowl, sift together flour, baking powder, and salt.
5. In a small bowl, mix together milk and coconut extract. With mixer on low speed, add flour mixture, alternating
with cream mixture, beginning and ending with flour; beat until just combined.
6. Pour batter into prepared cake pans and bake until a toothpick inserted into the cake comes out clean, 40 to 45
minutes. Let cool completely on a wire rack before removing cakes from pans.
7. FOR THE FILLING: Place cream, sugar, and butter in a medium saucepan and bring to a boil over medium-high
heat, stirring occasionally until sugar is dissolved.
8. Meanwhile, in a small bowl, mix together cornstarch, coconut extract, and 2 tablespoons water to the cream
mixture, bring to a boil, and simmer until thickened, about 1 minute.
9. Remove cream mixture from heat and stir in coconut until well combined. Transfer to a large baking dish; let cool.
10. Cover filling with plastic wrap and chill overnight. Just before using, place mixture in the bowl of an electric
mixer fitted with the paddle attachment. Beat until smooth and creamy, 4 to 5 minutes.
11. FOR THE ICING: Place whipping cream in a bowl of an electric mixer. Gradually add confectioner's sugar and
whip until stiff.
12. Ice the cake with the whipped cream, then place sweetened coconut flakes on the sides and top of the cake.
Ingredients:
16 ounces unsalted butter, cubed
3 cups sugar
6 large eggs
4 1/2 cups all purpose flour
1 1/2 tablespoons baking powder
1/2 teaspoon salt
1 1/2 cups milk
1 tablespoon coconut extract
Ingredients for coconut filling:
3 cups coconut milk
2 cups milk
16 ounces unsalted butter, cubed
1/3 cup cornstarch
1 tablespoon coconut extract
2 tablespoons water
8 cups sweetened coconut flakes
Ingredients for coconut frosting:
4 cups whipping cream, preferably coconut flavor
1 cup confectioner's sugar, sifted
2 cups sweetened coconut flakes, for decorating
Directions:
1. FOR THE CAKE: Preheat oven to 325 degrees. Spray two 10-inch round cake pans with cooking spray; set aside.
2. In the bowl of an electric mixer fitted with the paddle attachment, cream together butter and sugar until light and
fluffy, 5 to 6 minutes.
3. Add eggs, one at a time, and beat until creamy, occasionally scraping down sides of the bowl using a spatula.
4. In a large bowl, sift together flour, baking powder, and salt.
5. In a small bowl, mix together milk and coconut extract. With mixer on low speed, add flour mixture, alternating
with cream mixture, beginning and ending with flour; beat until just combined.
6. Pour batter into prepared cake pans and bake until a toothpick inserted into the cake comes out clean, 40 to 45
minutes. Let cool completely on a wire rack before removing cakes from pans.
7. FOR THE FILLING: Place cream, sugar, and butter in a medium saucepan and bring to a boil over medium-high
heat, stirring occasionally until sugar is dissolved.
8. Meanwhile, in a small bowl, mix together cornstarch, coconut extract, and 2 tablespoons water to the cream
mixture, bring to a boil, and simmer until thickened, about 1 minute.
9. Remove cream mixture from heat and stir in coconut until well combined. Transfer to a large baking dish; let cool.
10. Cover filling with plastic wrap and chill overnight. Just before using, place mixture in the bowl of an electric
mixer fitted with the paddle attachment. Beat until smooth and creamy, 4 to 5 minutes.
11. FOR THE ICING: Place whipping cream in a bowl of an electric mixer. Gradually add confectioner's sugar and
whip until stiff.
12. Ice the cake with the whipped cream, then place sweetened coconut flakes on the sides and top of the cake.
Friday, April 17, 2009
Anti-Aging Smoothie
Anti-Aging Smoothie
by Kelley Herring
This smoothie has it all: potent cell-protecting antioxidants from the blueberries and acai; probiotics from the kefir, and high-quality protein and vitamin C from the HealthFX Whey Advanced. While you might think vitamin C is one of the easiest nutrients to get in your diet, a USDA study showed up to 23% of Americans aren’t getting enough.1 This tasty treat provides a hefty 1670% of your daily requirement.
Time To Table: 5 minutes
Serves: 1
Excellent Source of: Protein, Vitamin C
Good Source of: Calcium, Fiber, Omega-3
Preferences: Low Sodium, Gluten-Free
Ingredients
1/2 cup frozen wild organic blueberries
1/2 cup raw grass-fed kefir
1/2 cup spring water
1 scoop grass-fed whey protein isolate (try HealthFX Whey Advanced)
1/2 Sambazon Acai Smoothie Pack
1 packet Truvia natural sweetener
Preparation
Add all ingredients to a blender. Blend until smooth
Nutrition Information
212 calories, 6 g fat, 2 g saturated fat, 1 g monounsaturated fat, 1 g polyunsaturated fat, 0 g trans fat, 10 mg cholesterol, 78 mg sodium, 16 g carbohydrate, 8 g sugar, 2 grams fiber, 30 g protein
Reference
Hampl, JS et al. Vitamin C Deficiency and Depletion in the United States: The Third National Health and Nutrition Examination Survey, 1988 to 1994. May 2004, Vol 94, No. 5, American Journal of Public Health.
Spicy Chicken Wings
Spicy Chicken Wings
by Laura B. LaValle
Here’s a healthier version of a classic appetizer. Traditionally, wings are breaded, deep-fried and then coated with hot sauce. This broiled version saves carbs and calories but is full of that Buffalo-wing flavor. If you like the sauce a little thicker, you can add a little cornstarch or rice flour before brushing it onto the wings.
Serves: 6
Time to Table: 60 minutes
Healing Nutrient Spotlight
Good source of vitamin C, niacin, vitamin B6, selenium
Ingredients*
24 organic chicken wings, split and tips discarded
½ cup unsalted butter or ghee
½ cup red pepper sauce such as Frank’s
1 teaspoon cayenne pepper, or to taste
½ tsp. sea salt
¼ tsp. fresh ground pepper
*Use organic ingredients for optimal nutrition.
Preparation
Season chicken wings with salt and pepper at least 8 hours before serving and refrigerate until ready to cook. Preheat broiler. Place wings on a rack over top of a shallow pan or on a broiler pan. Broil for 20 to 30 minutes, turning frequently, or until crisp and cooked through. Meanwhile, melt butter in a small pan over medium low heat. Stir in hot sauce and cayenne pepper to taste. If desired, add 1 tsp. cornstarch or 1 to 2 tsp. rice flour and cook for a few minutes until sauce thickens. Remove wings from oven and dip each wing into sauce, shaking off excess. Place wings back on baking pan, reduce oven temperature to 250°F and bake wings for another 15 minutes to set sauce.
Nutrition
145 calories, 16 g protein, 1 g carbohydrates, 8 g fat, 4 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 55 mg cholesterol, 3.8 mg niacin, .3 mg vitamin B-6, 140 mg potassium, 732 mg sodium, 13 mg selenium, 1 mg zinc
Avocado, Coconut & Sliced Almond Salad with Agave Nectar
Avocado, Coconut & Sliced Almond Salad with Agave Nectar
by Kelley Herring
This raw island delight is a delicious way to start your day. And it just might be a recipe for a flatter stomach. Recent research published in Diabetes Care found that monounsaturated fats (like those in the avocados and almonds in this recipe) help to reprogram your body and thwart the accumulation of belly fat — the most dangerous kind.1
Time To Table: 5 minutes
Serves: 4
The Benefits
Excellent Source of Fiber
Good Source of Magnesium, Potassium, Protein, Vitamin C, Vitamin E, Folate, Niacin
Preferences: Low Carb, Low Sodium, Gluten Free
Ingredients
2 ounces organic sliced almonds
2 tsp organic agave nectar (try Madhava)
2 Tbsp shredded organic coconut
2 cups cubed organic avocado
Preparation
Divide avocado cubes among serving dishes. Sprinkle with coconut and top with almond slices. Drizzle with agave and enjoy.
Nutrition Information
224 Calories, 20 g Total Fat, 4 g Saturated fat, 0 g Trans Fat, 12 g Monounsaturated fat, 3 g Polyunsaturated fat, 0 mg Cholesterol, 7 mg Sodium, 10 g Carbohydrate, 7 g Fiber, 1 g Sugars, 5 g Protein
Cincinnati-Style Chili Over Spaghetti Squash
Cincinnati-Style Chili Over Spaghetti Squash
by Laura B. LaValle
Here in Cincinnati, where I currently live, people love their chili. When I first tried Cincinnati chili, I was surprised at the difference in taste from Southwest versions. Cincinnati chilis are actually derived from Greek origins, and you’ll see the list of ingredients is quite unique. Spiced with cinnamon, cumin, cloves and even a little cocoa, it is loaded with antioxidants.
While it is traditionally served over spaghetti and topped with raw onions, hot sauce, and mounds of cheese, the dietitians at LMI modified the recipe for a wheat and dairy free version that I like just as much.
Time to table: 1 hour
Serves: 8
Healing Nutrient Spotlight
Excellent source of vitamin C, iron, niacin, vitamin B-6, vitamin B-12, zinc, selenium, manganese
Good source of vitamin A, thiamin, riboflavin, magnesium, copper
Ingredients*
1 T. olive oil
½ cup chopped onion
2 lbs. organic grass-fed ground beef
¼ cup chili powder
1 tsp. ground cinnamon
1 tsp. ground cumin
¼ tsp. ground allspice
¼ tsp. ground cloves
1 bay leaf
½ of a 1-ounce square unsweetened chocolate
2 10.5-ounce cans beef broth
1 15-ounce can tomato sauce
2 T. cider vinegar
¼ tsp. ground cayenne pepper
2 medium spaghetti squash
1 cup goat’s cheese feta crumbles
finely chopped sweet onions
hot sauce
*Use organic ingredients for optimal nutrition.
Preparation
Heat oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until tender, about 6 minutes. Add ground beef and cook, breaking it up with a wooden spoon, until browned. Add chili powder, cinnamon, cumin, allspice, cloves, bay leaf, chocolate, beef broth, tomato sauce, cider vinegar, and cayenne pepper. Stir to mix well. Bring to a boil. Reduce heat to low; cover and simmer 1 1/2 hours, stirring occasionally. Remove the bay leaf prior to serving.
Meanwhile, prepare spaghetti squash. Cut squash in half lengthwise. Scrape out only the seeds as you would with any squash or pumpkin. Bake cut side down in shallow pan along with a few tablespoons of water for about 30 to 40 minutes at 375°F. You can also microwave the squash for 6 to 8 minutes or until tender. Separate “spaghetti” strands by running a fork through lengthwise from stem to stem. Serve sauce over squash and top with finely chopped sweet onions, hot sauce, and goat’s milk feta if desired.
Nutrition
410 calories, 38 g protein, 18 g carbohydrates, 21 g fat, 9 g saturated fat, 2 g monounsaturated fat, 1 g polyunsaturated fat, 110 mg cholesterol, 2 g sugars, 4 g fiber, 709 IU vitamin A, .2 mg thiamin, .3 mg riboflavin, 7 mg niacin, .9 mg pantothenic acid, .5 mg vitamin B-6, 28 mcg folate, 2 mcg vitamin B-12, 17 mg vitamin C, 72 mg calcium, .4 mg copper, 4 mg iron, 55 mg magnesium, 733 mg potassium, 27 mcg selenium, 860 mg sodium, 7 mg zinc
Mediterranean Sardine Pâté
Mediterranean Sardine Pâté
This pâté is rich in flavor… but even richer in mood-boosting nutrients. Sardines are packed with essential omega-3’s (EPA and DHA) that comprise brain tissue and also a compound called DMAE that builds neurotransmitters. A recent study found that DMAE helps to reset the electrical patterns of brain activity and promote a sense of well-being.1 Serve this “happetizer” with thin crackers (try low calorie, extra crunchy Mary’s Gone Crackers) or raw vegetable slices.
Time To Table: 5 minutes
Serves: 4
The Benefits
Excellent Source of: Vitamin B12, Omega-3
Good Source of: Protein, Selenium, Vitamin D
Preferences: Low Carb, Gluten Free
Ingredients
1 can Portuguese sardines in olive oil (try Bel-Olhao)
1 Tbsp chopped organic red onion
1 Tbsp sliced organic Kalamata olives
2 pieces organic sun-dried tomatoes, finely chopped
Preparation
In a small bowl, mash sardines with a fork to uniform consistency. Add in onion, sun-dried tomatoes and olives.
Nutrition Information
54 Calories, 3 g Total Fat, 0 g Saturated fat, 0 g Trans Fat, 1 g Monounsaturated fats, 1 g Polyunsaturated fats, 33 mg Cholesterol, 155 mg Sodium, 1 g Carbohydrate, 0 g Fiber, 0 g Sugars, 6 g Protein
Reference
Dimpfel W. et al. Eur J Med Res. 2003 May 30;8(5):183-91.
Green Beans and Tomatoes Italiano
Green Beans and Tomatoes Italiano by Laura B. LaValle
This quick salad full of B-vitamins is a wonderful way to get a few servings of fiber-rich vegetables into your diet.
Serves: 4
Time to Table: 20 minutes
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C
Good source of iron, thiamin, riboflavin, folate, magnesium, manganese
Ingredients*
1 pound fresh green beans
1 pint cherry tomatoes
¼ to ½ cup chopped green onions
2 T. of your favorite Italian or Balsamic salad dressing
*Use organic ingredients for optimal nutrition.
Preparation
Snap or cut off ends of green beans. Place beans in a medium skillet with a small amount of water and steam until they reach desired tenderness. Drain beans, then add the remaining ingredients into the skillet with the beans. Toss over low heat for 1-2 minutes to lightly coat the vegetables with the dressing.
Serve immediately or chill and serve over lettuce for a refreshing warm weather salad.
Nutrition
72 calories, 3 g protein, 13 g carbohydrates, 2 g fat, 6 g sugars, 5 g fiber, 1282 IU vitamin A, .2 mg thiamin, .2 g riboflavin, 1.4 mg niacin, .2 mg vitamin B-6, 61 mcg folate, 35 mg vitamin C, 55 mg calcium, .2 mg copper, 1.7 mg iron, 39 mg magnesium, 441 mg potassium, 111 mg sodium
Orange Roughy with Red Peppers
Orange Roughy with Red Peppers
By Laura LaValle, RD, LD
This firm, flaky white fish lives in deep ocean waters and is a perennial favorite of fish lovers due to its light delicate flavor. The sweet taste of red bell pepper makes for a delectable pairing.
Time to table: 15 minutes
Serves: 2
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C, niacin, vitamin B-6, vitamin B-12, selenium
Good source of thiamin, riboflavin, pantothenic acid, magnesium, copper
Ingredients*
1 T. olive oil
2 orange roughy fillets
1 red bell pepper, seeded and sliced
1 T. lemon juice
1/4 tsp. sea salt and 1/8 tsp pepper OR
1/2 tsp. or so of a garlic pepper seasoning blend
*Choose organic ingredients for optimal nutrition.
Preparation
Heat oil in heavy skillet. Add bell peppers and cook over medium heat for 2-3 minutes. Place fillets over peppers and sprinkle with seasonings and lemon juice. Lower heat to medium low and cover skillet. Cook about 8 minutes or until fish is flaky. Makes 2 larger servings or 4 small servings.
Nutrition analysis based on 2 servings:
196 calories, 26 g protein, 5 g carbohydrates, 8 g fat, 1 g saturated fat, 6 g monounsaturated fat, 1 g polyunsaturated fat, 34 mg cholesterol, 2 g sugars, 1 g fiber, 3512 IU vitamin A, .2 mg thiamin, .3 mg riboflavin, 5.4 mg niacin, 1 mg pantothenic acid, .7 mg vitamin B-6, 26 mcg folate, 3.4 mcg vitamin B-12, 117 mg vitamin C, 57 mg calcium, .3 mg copper, 57 mg magnesium, 625 mg potassium,62 mcg selenium, 390 mg sodium, 1.4 mg zinc
Fennel-Roasted Alaskan Cod with Grape Tomatoes & Pine Nuts
Fennel-Roasted Alaskan Cod with Grape Tomatoes & Pine Nuts
By Kelley Herring
This light fish dish packs a powerful punch against inflammation thanks to a phytonutrient called anethole. Researchers have found this compound shuts down tumor necrosis factor (TNF) -- a factor that triggers destructive inflammation in the body that leads to degenerative disease.1
Time To Table: 30 minutes
Serves: 4
Benefits
Excellent Source of: Magnesium, Potassium, Protein, Selenium, Vitamin C, Omega-3
Good Source of: Fiber, Iron, Vitamin A, Vitamin D
Preferences: Low Carb, Gluten Free
Ingredients
2 Tbsp organic lemon juice
24 ounces wild Alaskan cod
2 Tbsp organic extra virgin olive oil
2 Tbsp organic pine nuts
1/2 bulb organic fennel
1/2 cup organic chicken broth
1/2 tsp Celtic sea salt
1 tsp freshly ground black pepper
16 organic grape tomatoes
Preparation
Using a mandoline, thinly slice the half bulb of fennel. Preheat the oven to 350° F. Season cod with salt and pepper. Arrange half of the fennel slices in the bottom of a baking dish. Place cod on top of fennel. Add tomatoes, top with remaining fennel slices, and sprinkle with pine nuts. Pour in broth. Cover and bake for 10-12 minutes, until the fish flakes easily. Remove from oven. Transfer the fish fillets to plates. Top the fish with a drizzle of olive oil and lemon.
Nutrition Information
284 Calories, 13 g Total fat, 2 g Saturated fat, 0 g Trans fat, 7 g Monounsaturated fat, 3 g Polyunsaturated fat, 72 mg Cholesterol, 434 mg Sodium, 9 g Carbohydrate, 3 g Fiber, 2 g Sugars, 33 g Protein
Reference
Chainy GB, et al. Oncogene. 2000 Jun 8;19(25):2943-50 2000. PMID:12930.
Wednesday, April 15, 2009
CHICKEN GARDEN CASSEROLE
CHICKEN GARDEN CASSEROLE
1 can (8-1/4 oz.) DEL MONTE® Sliced Carrots, drained
1 can (8 oz.) DEL MONTE Cut Green Beans, drained
1 cup diced, cooked chicken
1 can (10-3/4 oz.) condensed 98% fat free cream of chicken soup
1/2 cup low-fat milk
1 cup cooked rice
1/3 cup soft bread crumbs
1. Combine carrots, green beans, chicken, soup, milk and rice.
2. Spoon into 1-1/2-quart casserole.
3. Bake at 350 F, 20 minutes. Top with bread crumbs and bake 5 minutes longer
1 can (8-1/4 oz.) DEL MONTE® Sliced Carrots, drained
1 can (8 oz.) DEL MONTE Cut Green Beans, drained
1 cup diced, cooked chicken
1 can (10-3/4 oz.) condensed 98% fat free cream of chicken soup
1/2 cup low-fat milk
1 cup cooked rice
1/3 cup soft bread crumbs
1. Combine carrots, green beans, chicken, soup, milk and rice.
2. Spoon into 1-1/2-quart casserole.
3. Bake at 350 F, 20 minutes. Top with bread crumbs and bake 5 minutes longer
BBQ BABY BACK RIBS
BBQ BABY BACK RIBS
1 can (8 oz.) DEL MONTE® Tomato Sauce
1/2 cup DEL MONTE® Tomato Ketchup
1/3 cup firmly packed brown sugar
3 Tbsp. steak sauce
1 Tbsp. cider vinegar
1 medium clove garlic, minced
1/2 tsp. hot pepper sauce
4 lb. beef back ribs or pork spareribs
1. Combine all ingredients except ribs.
2. Grill ribs over medium-low coals 30 to 35 minutes. Baste generously with sauce and continue grilling and basting with sauce 10 to 15 minutes longer or until cooked. Serve with remaining sauce.
1 can (8 oz.) DEL MONTE® Tomato Sauce
1/2 cup DEL MONTE® Tomato Ketchup
1/3 cup firmly packed brown sugar
3 Tbsp. steak sauce
1 Tbsp. cider vinegar
1 medium clove garlic, minced
1/2 tsp. hot pepper sauce
4 lb. beef back ribs or pork spareribs
1. Combine all ingredients except ribs.
2. Grill ribs over medium-low coals 30 to 35 minutes. Baste generously with sauce and continue grilling and basting with sauce 10 to 15 minutes longer or until cooked. Serve with remaining sauce.
BLACK BEAN GARNACHAS
BLACK BEAN GARNACHAS
1 can (14-1/2 oz.) DEL MONTE® Diced Tomatoes with Garlic & Onion
1 can (15 oz.) black or pinto beans, drained
2 cloves garlic, minced
1 to 2 tsp. minced jalapeño chile (optional)
1/2 tsp. ground cumin
1 cup cubed grilled chicken or turkey
4 flour tortillas
1/2 cup shredded sharp Cheddar cheese
1. Combine undrained tomatoes, beans, garlic, jalapeño and cumin in skillet. Add cooked chicken. Cook 5 minutes.
2. Arrange tortillas in a single layer on grill over medium coals.
3. Spread about 3/4 cup chicken mixture over tortilla. Top with cheese. Repeat with remaining ingredients.
4. Cook about 3 minutes or until bottom of tortilla browns and cheese melts. Serve with additional salsa, if desired. Garnish with shredded lettuce and diced avocado, if desired.
# Prepare chicken mixture as directed above. Place a tortilla in dry skillet over medium heat. Spread with about 3/4 cup chicken mixture; top with 2 tablespoons
# cheese. Cover and cook about 3 minutes or until bottom of tortilla browns and cheese melts
1 can (14-1/2 oz.) DEL MONTE® Diced Tomatoes with Garlic & Onion
1 can (15 oz.) black or pinto beans, drained
2 cloves garlic, minced
1 to 2 tsp. minced jalapeño chile (optional)
1/2 tsp. ground cumin
1 cup cubed grilled chicken or turkey
4 flour tortillas
1/2 cup shredded sharp Cheddar cheese
1. Combine undrained tomatoes, beans, garlic, jalapeño and cumin in skillet. Add cooked chicken. Cook 5 minutes.
2. Arrange tortillas in a single layer on grill over medium coals.
3. Spread about 3/4 cup chicken mixture over tortilla. Top with cheese. Repeat with remaining ingredients.
4. Cook about 3 minutes or until bottom of tortilla browns and cheese melts. Serve with additional salsa, if desired. Garnish with shredded lettuce and diced avocado, if desired.
# Prepare chicken mixture as directed above. Place a tortilla in dry skillet over medium heat. Spread with about 3/4 cup chicken mixture; top with 2 tablespoons
# cheese. Cover and cook about 3 minutes or until bottom of tortilla browns and cheese melts
ACAPULCO GRILLED SHRIMP
ACAPULCO GRILLED SHRIMP
1 can (14-1/2 oz.) DEL MONTE® Diced Tomatoes with Green Pepper & Onion
1 orange, peeled and chopped
1/4 cup chopped cilantro or parsley
2 tsp. olive oil
1 to 2 tsp. minced jalapeño chile*
1 small clove garlic, crushed
1 lb. medium shrimp, peeled and deveined
1. Combine undrained tomatoes, orange, cilantro, oil, jalapeno and garlic in medium bowl. Season to taste with salt and pepper, if desired.
2. Thread shrimp on skewers; season with salt and pepper, if desired.
3. Brush grill with oil. Cook over hot coals about 3 minutes per side or until shrimp just turn opaque pink.
4. Serve with tomato mixture. Serve over rice, if desired.
# A dash (to taste) of cayenne pepper or hot pepper sauce may be used instead of jalapeno chile.
1 can (14-1/2 oz.) DEL MONTE® Diced Tomatoes with Green Pepper & Onion
1 orange, peeled and chopped
1/4 cup chopped cilantro or parsley
2 tsp. olive oil
1 to 2 tsp. minced jalapeño chile*
1 small clove garlic, crushed
1 lb. medium shrimp, peeled and deveined
1. Combine undrained tomatoes, orange, cilantro, oil, jalapeno and garlic in medium bowl. Season to taste with salt and pepper, if desired.
2. Thread shrimp on skewers; season with salt and pepper, if desired.
3. Brush grill with oil. Cook over hot coals about 3 minutes per side or until shrimp just turn opaque pink.
4. Serve with tomato mixture. Serve over rice, if desired.
# A dash (to taste) of cayenne pepper or hot pepper sauce may be used instead of jalapeno chile.
SIMPLE PEACH SORBET
SIMPLE PEACH SORBET
2 cans (15 oz. each) DEL MONTE® Lite® Sliced Yellow Cling Peaches
1 tsp. vanilla extract
1. Place one unopened can of sliced peaches in freezer until solid (about 24 hours).
2. Submerge unopened frozen can in very hot tap water for 1 minute. Open and pour any thawed syrup into food processor bowl. Remove fruit from can; carefully cut into 8 chunks.
3. Place into food processor with vanilla (blender or mini-processors not recommended). Process until smooth, scraping blade as needed.
4. Serve immediately or freeze until ready to serve. Garnish with remaining can of unfrozen peach slices and fresh mint, if desired.
Per Serving (4): Calories 107 (0% from fat); Protein 0 gm; Carbohydrate 8 gm; Total Fat 0 gm (Saturated Fat 0 gm); Cholesterol 0 mg; Sodium 18 mg; Dietary Fiber 0.5 gm.
GARLIC BEEF STIR-FRY
GARLIC BEEF STIR-FRY
1 cup red or yellow sweet pepper strips
3 cloves garlic, minced
1 Tbsp. oil
12 oz. boneless beef sirloin steak, cut into thin bite-size strips*
1 can (14-1/2 oz.) DEL MONTE® Cut Green Beans, drained
1/4 cup stir-fry sauce
1. Cook and stir pepper strips and garlic in hot oil in large skillet 2 to 3 minutes or until tender. Remove from skillet.
2. Add beef; cook and stir 2 to 3 minutes or until done as desired. Add pepper mixture, beans and stir-fry sauce; heat through. Serve over hot cooked rice, if desired.
# Substitue chicken breast strips for beef. Or, try other Del Monte vegetables such as French Style Green Beans for the Cut Green Beans.
CHICKEN AND PEACHES PICANTE
CHICKEN AND PEACHES PICANTE
1 can (15 oz.) DEL MONTE® Lite Sliced Yellow Cling Peaches
4 skinless, boneless chicken breast halves
1 Tbsp. olive oil
1/2 cup diced red sweet pepper
1/2 cup thick and chunky salsa
1 Tbsp. frozen orange juice concentrate
2 Tbsp. chopped fresh cilantro or parsley
1. Drain peaches, reserving liquid; set aside. Season chicken with salt and pepper, if desired.
2. Heat oil in large nonstick skillet over medium-high heat. Add chicken and cook 9 to 10 minutes, turning once, until no longer pink in center. Remove to platter.
3. Add red pepper to skillet; reduce heat and cook and stir 2 minutes until tender-crisp.
4. Add reserved peach liquid, salsa and orange juice concentrate. Bring to boil, scraping up browned bits from pan. Add peaches and cilantro; cook and stir 3 minutes until hot.
5. Spoon sauce and peaches over chicken and serve.
# Watching your carbs? Try new Del Monte Carb Clever Peaches in place of Lite Peaches. Also, use a bit of grated orange peel in place of orange juice concentrate. Serve with mashed cauliflower in place of rice.
# Try Del Monte Sliced Pears in place of peaches.
Per Serving (4): Calories 286 (21% from fat); Protein 40 gm; Carbohydrate 8 gm; Fat 6 gm (Sat. fat 1 gm); Cholesterol 99 mg; Sodium 191 mg; Fiber 1 gm.
FIESTA CHICKEN AND RICE
FIESTA CHICKEN AND RICE
4 skinless, boneless chicken breast halves
1 Tbsp. oil
1 can (14-1/2 oz.) DEL MONTE® Diced Tomatoes with Mild Green Chilies
1 can (15-1/4 oz.) DEL MONTE Whole Kernel Corn, drained
1/2 tsp. ground cumin
1-1/2 cups instant white rice
1. Cook chicken in hot oil in large skillet until no pink remains, turning once (about 10 minutes).
2. Stir in undrained tomatoes, corn, cumin and 1 cup water. Bring to boil.
3. Stir in rice. Cover and remove from heat. Let stand 5 minutes. Stir before serving. Garnish with fresh cilantro, if desired.
# Substitue 12 oz. sliced smoked sausage in place of chicken. Or, try other Del Monte Vegetables such as Fiesta Corn®
SALMON WITH MEDITERRANEAN VEGETABLE MEDLEY
SALMON WITH MEDITERRANEAN VEGETABLE MEDLEY
6 oz. dried fettuccini or linguini, cooked and drained
1 medium yellow summer squash, thinly sliced
1 Tbsp. olive oil
1 can (14-1/2 oz.) DEL MONTE® Diced Tomatoes with Garlic & Onion
1 can (14-1/2 oz.) DEL MONTE Cut Green Italian Beans, drained
1/4 cup pitted ripe olives, halved
4 (4 oz. each) skinless salmon fillets,* 3/4 inch thick
Freshly ground pepper
1. Cook pasta according to package directions; drain.
2. Preheat broiler. Cook and stir squash in hot oil in large skillet 2 minutes. Add undrained tomatoes, beans and olives; bring to boil. Reduce heat; simmer, uncovered, 5 minutes or until thickened slightly.
3. Meanwhile, season salmon with pepper. Place salmon on greased unheated rack of broiler pan. Broil 4 inches from heat 6 to 8 minutes or until fish flakes easily with fork.
4. Divide pasta among 4 plates. Top with salmon and vegetable mixture.
BANANA LOAF
BANANA LOAF
Ingredients:
2 1/3 cups all-purpose flour
1/2 tsp baking soda
2 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon (optional)
1 cup butter or margarine
1 1/4 cup brown sugar
3 eggs, separated
1/8 tsp banana essence (optional)
2/3 cup Alaska Evaporada Evaporated Creamer
4 pcs bananas (preferably latundan), peeled and mashed
1/4 cup brown sugar
Procedure:
Pre-heat oven to 350 °F.
Sift together flour, baking soda, baking powder, salt and cinnamon until blended and set aside.
In a bowl, cream butter and sugar until light and fluffy. Add egg yolks and beat until smooth.
Blend in dry ingredients alternately with the Alaska Evaporada.
Beat at low speed until smooth. Fold in bananas and extract. Set aside.
In another dry bowl, beat egg whites and remaining sugar at high speed until stiff but not dry.
Fold egg whites in the banana mixture and place in a lined 4" x 8" loaf pan and bake in the pre-heated oven for 30 to 45 minutes or until done.
Ingredients:
2 1/3 cups all-purpose flour
1/2 tsp baking soda
2 1/2 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon (optional)
1 cup butter or margarine
1 1/4 cup brown sugar
3 eggs, separated
1/8 tsp banana essence (optional)
2/3 cup Alaska Evaporada Evaporated Creamer
4 pcs bananas (preferably latundan), peeled and mashed
1/4 cup brown sugar
Procedure:
Pre-heat oven to 350 °F.
Sift together flour, baking soda, baking powder, salt and cinnamon until blended and set aside.
In a bowl, cream butter and sugar until light and fluffy. Add egg yolks and beat until smooth.
Blend in dry ingredients alternately with the Alaska Evaporada.
Beat at low speed until smooth. Fold in bananas and extract. Set aside.
In another dry bowl, beat egg whites and remaining sugar at high speed until stiff but not dry.
Fold egg whites in the banana mixture and place in a lined 4" x 8" loaf pan and bake in the pre-heated oven for 30 to 45 minutes or until done.
Banana Caramel Cooler
Ingredients:
3 tbsp sugar
1 tbsp butter
3/4 cup ALASKA CONDENSADA
1/3 cup water
6 pcs saba, peeled and sliced
1/3 cup nangka strips
1/4 cup ALASKA EVAPORADA
per serving
1 cup crushed ice
1/3 cup banana-caramel preserve
1/4 cup ALASKA EVAPORADA
2 sticks barquillos or wafer sticks
Procedure:
Caramelize sugar in a pan over medium heat until golden in color. Swirl in butter until melted. Add in ALASKA CONDENSADA and water and bring to a boil. Add in bananas and simmer over low heat until totally cooked for about 7 minutes. Add in nangka and ALASKA EVAPORADA and simmer for 2 more minutes. Cool before serving.
To assemble, place crushed ice in a bowl and top with banana-caramel, milk and wafer sticks.
Serves 6.
3 tbsp sugar
1 tbsp butter
3/4 cup ALASKA CONDENSADA
1/3 cup water
6 pcs saba, peeled and sliced
1/3 cup nangka strips
1/4 cup ALASKA EVAPORADA
per serving
1 cup crushed ice
1/3 cup banana-caramel preserve
1/4 cup ALASKA EVAPORADA
2 sticks barquillos or wafer sticks
Procedure:
Caramelize sugar in a pan over medium heat until golden in color. Swirl in butter until melted. Add in ALASKA CONDENSADA and water and bring to a boil. Add in bananas and simmer over low heat until totally cooked for about 7 minutes. Add in nangka and ALASKA EVAPORADA and simmer for 2 more minutes. Cool before serving.
To assemble, place crushed ice in a bowl and top with banana-caramel, milk and wafer sticks.
Serves 6.
ROASTED STUFFED PORK LOIN
ROASTED STUFFED PORK LOIN
Ingredients:
1 1/2 - 2 kilos boneless pork loin
2 tablespoons minced garlic
2 tablespoons salt
2 teaspoons pepper
2 teaspoons thyme
2 teaspoons rosemary
1/4 kilo sliced sweet ham
3 stalks leeks, sliced
1 carrot, sliced into strips
2 whole red/green pepper, sliced into strips
1/2 bar cheese, sliced into strips
8 slices bread, trimmed
1 can Alaska Evaporated Filled Milk 370 mL,
seasoned with 1/4 teaspoon pepper and 1 teaspoon salt
Procedure:
Pound pork loin and season with salt, pepper, thyme, rosemary and garlic.
Flatten well and arrange bread slices dipped in ALASKA Evaporated Filled Milk.
Dip carrot strips red / green pepper strips and slices leeks in milk and place on top of bread slices.
Top with cheese, ham and dried mangoes.
Roll up and tie with a string.
Bake covered with foil in 350 °F or 180 °C for 30 minutes. Uncover and bake for another 1 1/2 hours.
Gravy:
2 tablespoons butter
1/4 cup flour
2 cups water
1/2 cup Alaska Evaporated Filled Milk
Pan drippings
Salt and pepper to taste
Procedure:
Melt butter, add flour and cook until brown. Then add water, milk and pan drippings.
Cook until thick. Season to taste.
Ingredients:
1 1/2 - 2 kilos boneless pork loin
2 tablespoons minced garlic
2 tablespoons salt
2 teaspoons pepper
2 teaspoons thyme
2 teaspoons rosemary
1/4 kilo sliced sweet ham
3 stalks leeks, sliced
1 carrot, sliced into strips
2 whole red/green pepper, sliced into strips
1/2 bar cheese, sliced into strips
8 slices bread, trimmed
1 can Alaska Evaporated Filled Milk 370 mL,
seasoned with 1/4 teaspoon pepper and 1 teaspoon salt
Procedure:
Pound pork loin and season with salt, pepper, thyme, rosemary and garlic.
Flatten well and arrange bread slices dipped in ALASKA Evaporated Filled Milk.
Dip carrot strips red / green pepper strips and slices leeks in milk and place on top of bread slices.
Top with cheese, ham and dried mangoes.
Roll up and tie with a string.
Bake covered with foil in 350 °F or 180 °C for 30 minutes. Uncover and bake for another 1 1/2 hours.
Gravy:
2 tablespoons butter
1/4 cup flour
2 cups water
1/2 cup Alaska Evaporated Filled Milk
Pan drippings
Salt and pepper to taste
Procedure:
Melt butter, add flour and cook until brown. Then add water, milk and pan drippings.
Cook until thick. Season to taste.
PASTA WITH CREAMY BROCCOLI SAUCE
PASTA WITH CREAMY BROCCOLI SAUCE
Ingredients:
1/3 cup olive oil
1/4 cup garlic
1 cup chopped onion
1/4 kilo tomatoes, quartered
1 big broccoli, cut into flowerettes, blanched
1 carrot, sliced
2-3 cups broth
2 cups Alaska Créma, whipped
Salt and pepper to taste
Procedure:
Cook 1/2 kilo pasta of your choice according to package directions. Toss with olive oil.
Saute garlic, onion, carrots, tomatoes and broccoli. Set aside.
In the same pan, stir in whipped Alaska Crema and broth. Season to taste.
Return sauteed vegetables and let cook for a few seconds before tossing in cooked pasta.
Sprinkle with parmesan cheese and serve.
Ingredients:
1/3 cup olive oil
1/4 cup garlic
1 cup chopped onion
1/4 kilo tomatoes, quartered
1 big broccoli, cut into flowerettes, blanched
1 carrot, sliced
2-3 cups broth
2 cups Alaska Créma, whipped
Salt and pepper to taste
Procedure:
Cook 1/2 kilo pasta of your choice according to package directions. Toss with olive oil.
Saute garlic, onion, carrots, tomatoes and broccoli. Set aside.
In the same pan, stir in whipped Alaska Crema and broth. Season to taste.
Return sauteed vegetables and let cook for a few seconds before tossing in cooked pasta.
Sprinkle with parmesan cheese and serve.
Creamy Tuna & Mushroom Pasta
Ingredients:
1 tbsp butter
1/4 cup chopped onions
3 tbsp sliced garlic
1 tsp dried basil
1/2 cup quartered mushrooms
3 tbsp cubed red bell pepper
3 tbsp frozen peas
1 can tuna flakes in oil, drained and reserve oil
1/2 cup stock/water
1 tsp lemon rind
1 1/4 pack of ALASKA CRÉMA
salt and pepper
Procedure:
Heat tuna oil and butter in a pan; add in onions, garlic and basil and sauté for a few minutes.
Add in vegetables and cook until heated through. Blend in drained tuna flakes and stock. Bring to a quick a boil.
Add in Alaska Créma and rind and cook over low heat for 5 minutes or until vegetables are done.
Season with salt and pepper. Pour over pasta and top with parmesan cheese and serve with lemon wedges if desired.
1 tbsp butter
1/4 cup chopped onions
3 tbsp sliced garlic
1 tsp dried basil
1/2 cup quartered mushrooms
3 tbsp cubed red bell pepper
3 tbsp frozen peas
1 can tuna flakes in oil, drained and reserve oil
1/2 cup stock/water
1 tsp lemon rind
1 1/4 pack of ALASKA CRÉMA
salt and pepper
Procedure:
Heat tuna oil and butter in a pan; add in onions, garlic and basil and sauté for a few minutes.
Add in vegetables and cook until heated through. Blend in drained tuna flakes and stock. Bring to a quick a boil.
Add in Alaska Créma and rind and cook over low heat for 5 minutes or until vegetables are done.
Season with salt and pepper. Pour over pasta and top with parmesan cheese and serve with lemon wedges if desired.
Chicken Rools with Herb Cream Sauce
Ingredients:
800 gms ground chicken
1 cup chopped onions
3 tbsps chopped green bell pepper
3 tbsps chopped red bell pepper
1/3 cup chopped carrots
3 tbsp tomato catsup
1/2 cup grated cheese
1/2 pack of ALASKA CRÉMA
1/2 cup breadcrumbs
1/3 cup flour
1 egg
1 1/2 tsp salt
1/8 tsp pepper
2 tbsp butter
1/4 tsp rosemary leaves
2 tbsp chopped parsley
2 tbsp flour
1/2 cup chicken stock/water
1/2 pack of ALASKA CRÉMA
Salt and pepper
Procedure:
Blend first 13 ingredients in a bowl until well blended.
Divide mixture into 5 and wrap with a foil to form a log (embutido style).
Steam for 40 minutes and let cool. Chill before slicing.
To make the sauce, sauté herbs in butter. Add in flour to make a roux.
Pour in water little by little mixing well after each addition to prevent lumps.
Add in Créma and cook over low heat until thick.
800 gms ground chicken
1 cup chopped onions
3 tbsps chopped green bell pepper
3 tbsps chopped red bell pepper
1/3 cup chopped carrots
3 tbsp tomato catsup
1/2 cup grated cheese
1/2 pack of ALASKA CRÉMA
1/2 cup breadcrumbs
1/3 cup flour
1 egg
1 1/2 tsp salt
1/8 tsp pepper
2 tbsp butter
1/4 tsp rosemary leaves
2 tbsp chopped parsley
2 tbsp flour
1/2 cup chicken stock/water
1/2 pack of ALASKA CRÉMA
Salt and pepper
Procedure:
Blend first 13 ingredients in a bowl until well blended.
Divide mixture into 5 and wrap with a foil to form a log (embutido style).
Steam for 40 minutes and let cool. Chill before slicing.
To make the sauce, sauté herbs in butter. Add in flour to make a roux.
Pour in water little by little mixing well after each addition to prevent lumps.
Add in Créma and cook over low heat until thick.
Carbonara Ala Crema
Ingredients:
500 gms linguini or any pasta, cooked according to package directions
100 gms bacon, chopped
3 tbsp butter
2 tbsp minced garlic
3 tbsp chopped onions
½ cup sliced mushrooms
3 tbsp flour
1 cup chicken stock
1 pack Alaska Crema
3 tbsp parmesan cheese
Procedure:
Pan fry bacon in pan until brown and lightly toasted. Remove bacon from pan. Using the same pan and remaining bacon fat, add in butter, garlic and onions. Cook for a minute over low heat. Add in mushrooms and flour. Cook for another minute. Pour in stock little by little while mixing continuously to prevent lumps from forming. Bring to a boil and blend in Alaska Crema and cheese. Season with salt and pepper and toss in or pour over pasta.
500 gms linguini or any pasta, cooked according to package directions
100 gms bacon, chopped
3 tbsp butter
2 tbsp minced garlic
3 tbsp chopped onions
½ cup sliced mushrooms
3 tbsp flour
1 cup chicken stock
1 pack Alaska Crema
3 tbsp parmesan cheese
Procedure:
Pan fry bacon in pan until brown and lightly toasted. Remove bacon from pan. Using the same pan and remaining bacon fat, add in butter, garlic and onions. Cook for a minute over low heat. Add in mushrooms and flour. Cook for another minute. Pour in stock little by little while mixing continuously to prevent lumps from forming. Bring to a boil and blend in Alaska Crema and cheese. Season with salt and pepper and toss in or pour over pasta.
SQUASH SOUP
SQUASH SOUP
Ingredients:
1 kilo squash, sliced into cubes
1/2 cup olive oil
4 cups chicken broth
1/4 cup chopped garlic
3 cups sliced tomatoes
1 cup sliced red and green pepper (salt and pepper to taste)
1/2 tsp thyme
2 cups Alaska Créma
Procedure:
Saute garlic, onion, tomatoes, red and green pepper and squash. Cook until tender.
Place in blender and process until smooth.
Return to pot and add water and thyme. Let boil for 10-15 minutes.
Stir in Alaska Crema. Season with salt and pepper.
Simmer for a few more minutes and serve.
Ingredients:
1 kilo squash, sliced into cubes
1/2 cup olive oil
4 cups chicken broth
1/4 cup chopped garlic
3 cups sliced tomatoes
1 cup sliced red and green pepper (salt and pepper to taste)
1/2 tsp thyme
2 cups Alaska Créma
Procedure:
Saute garlic, onion, tomatoes, red and green pepper and squash. Cook until tender.
Place in blender and process until smooth.
Return to pot and add water and thyme. Let boil for 10-15 minutes.
Stir in Alaska Crema. Season with salt and pepper.
Simmer for a few more minutes and serve.
Potato Crab Salad
Ingredients:
500 gms potatoes, boiled and diced
1 cup fresh asparagus, cut into 1" sticks and blanched
1 cup canned button mushrooms, quartered
1 cup canned young corn, cut into 1/2" pcs
300 gms crabsticks, quartered
1 pack Alaska Crema
2 tbsp lemon juice or vinegar
3 tbsp honey
3 tbsp mustard
salt & pepper
Procedure:
Place vegetables and crab in a bowl. Toss in dressing and chill before serving.To make the dressing, mix crema, juice, honey and mustard in a bowl or blender until smooth and creamy. Season with salt and pepper.
500 gms potatoes, boiled and diced
1 cup fresh asparagus, cut into 1" sticks and blanched
1 cup canned button mushrooms, quartered
1 cup canned young corn, cut into 1/2" pcs
300 gms crabsticks, quartered
1 pack Alaska Crema
2 tbsp lemon juice or vinegar
3 tbsp honey
3 tbsp mustard
salt & pepper
Procedure:
Place vegetables and crab in a bowl. Toss in dressing and chill before serving.To make the dressing, mix crema, juice, honey and mustard in a bowl or blender until smooth and creamy. Season with salt and pepper.
DRIZZLING BISQUE ALL'ITALIANA
DRIZZLING BISQUE ALL'ITALIANA
Ingredients:
1/2 cup cooked chicken (diced)
1/4 cup carrots (diced)
1/4 cup celery (chopped)
1/4 cup green peas
1 1/4 chicken stock
1 onion (diced)
1/2 cup butter
1/2 cup flour
1/2 cup double cream
1 cup ALASKA FRESH MILK
pinch of nutmeg
50 gms fettucine
spring onion (chopped) for garneshing
salt and white pepper
Procedure:
In a casserole, cover the chicken with cold water and boil.
Save the chicken stock and dice the meat. Set aside.
Cook the fettucine noodles in boiling water, drain and wash noodles in cold water. Set aside.
Make a roux by melting the 1/2 cup butter and adding the flour to make a paste. Set aside.
Saute the onions in butter until transparent and add all the vegetables. Add the chicken stock, Alaska Milk, cream and the remaining ingredients.
Simmer for 3-5 minutes. Add the nutmeg.
When serving, garnish with the chopped spring onion.
Ingredients:
1/2 cup cooked chicken (diced)
1/4 cup carrots (diced)
1/4 cup celery (chopped)
1/4 cup green peas
1 1/4 chicken stock
1 onion (diced)
1/2 cup butter
1/2 cup flour
1/2 cup double cream
1 cup ALASKA FRESH MILK
pinch of nutmeg
50 gms fettucine
spring onion (chopped) for garneshing
salt and white pepper
Procedure:
In a casserole, cover the chicken with cold water and boil.
Save the chicken stock and dice the meat. Set aside.
Cook the fettucine noodles in boiling water, drain and wash noodles in cold water. Set aside.
Make a roux by melting the 1/2 cup butter and adding the flour to make a paste. Set aside.
Saute the onions in butter until transparent and add all the vegetables. Add the chicken stock, Alaska Milk, cream and the remaining ingredients.
Simmer for 3-5 minutes. Add the nutmeg.
When serving, garnish with the chopped spring onion.
Did You Know....
Broccoli Sprouts Good for the Gut
Compound in Broccoli Sprouts May Protect Against Ulcers, Stomach Cancer
By Jennifer Warner
WebMD Health NewsReviewed by Louise Chang, MDApril 6, 2009 -- Munching on broccoli sprouts may help protect the stomach from the germ responsible for many cases of gastritis, ulcers, and stomach cancer.
A new study shows that eating 2 1/2 ounces of three-day-old broccoli sprouts every day for at least two months may offer at least some protection against the bacterium Helicobacter pylori (H. pylori), one of the most common bacterial infections in the world.
Researchers say it’s the first study to show a beneficial effect of broccoli sprouts on a bacterial infection behind stomach cancer.
Broccoli sprouts are much higher than mature broccoli heads in delivering a biochemical called sulforaphane, which has previously been shown to have potentially anticancer effects. The compound appears to work by triggering the body, especially the gastrointestinal tract, to produce enzymes that protect against damage-causing chemicals and inflammation.
"We know that a dose of a couple ounces a day of broccoli sprouts is enough to elevate the body's protective enzymes," researcher Jed W. Fahey, MS, ScD, of the Johns Hopkins University School of Medicine, says in a news release. "That is the mechanism by which we think a lot of the chemoprotective effects are occurring.”
Broccoli Sprouts Take Bite out of Bug
In the study, published in Cancer Prevention Research, 48 Japanese adults (average age 55) infected with H. pylori were randomly assigned to eat 2 1/2 ounces of broccoli sprouts or an equal amount of alfalfa sprouts every day for two months.
The results show that the participants who had eaten broccoli sprouts had significantly lower evidence of H. pylori presence in stool studies and breath tests. They also had less evidence of inflammation in the stomach than participants given the alfalfa sprouts.
H. pylori level returned to previous levels after the men stopped eating the broccoli sprouts. Researchers say that suggests that the sulforaphane in broccoli sprouts appears to reduce H. pylori colonization in the gut but does not completely get rid of it.
In addition, a second experiment in mice that showed that H. pylori-infected mice that drank broccoli sprout smoothies for eight weeks had less gastritis (inflammation of the stomach) and more activity of enzymes that protect against cell damage.
"What we don't know is whether it's going to prevent people from getting stomach cancer. But the fact that the levels of infection and inflammation were reduced suggests the likelihood of getting gastritis and ulcers and cancer is probably reduced," Fahey says.
Fahey discloses that he is the co-founder of a company that produces broccoli sprouts and is licensed by Johns Hopkins University. No funds from the company were used to support this study.
gi disorders newsletterHealth information tailored for those living with digestive problems. Sign up today to receive WebMD's popular GI Disorders newsletter.
View Article Sources
Yanaka, A, Cancer Prevention Research, April 2009; vol 2: pp 353-360.
News release, American Association for Cancer Research.
News release, Johns Hopkins Medical Institutions.
Compound in Broccoli Sprouts May Protect Against Ulcers, Stomach Cancer
By Jennifer Warner
WebMD Health NewsReviewed by Louise Chang, MDApril 6, 2009 -- Munching on broccoli sprouts may help protect the stomach from the germ responsible for many cases of gastritis, ulcers, and stomach cancer.
A new study shows that eating 2 1/2 ounces of three-day-old broccoli sprouts every day for at least two months may offer at least some protection against the bacterium Helicobacter pylori (H. pylori), one of the most common bacterial infections in the world.
Researchers say it’s the first study to show a beneficial effect of broccoli sprouts on a bacterial infection behind stomach cancer.
Broccoli sprouts are much higher than mature broccoli heads in delivering a biochemical called sulforaphane, which has previously been shown to have potentially anticancer effects. The compound appears to work by triggering the body, especially the gastrointestinal tract, to produce enzymes that protect against damage-causing chemicals and inflammation.
"We know that a dose of a couple ounces a day of broccoli sprouts is enough to elevate the body's protective enzymes," researcher Jed W. Fahey, MS, ScD, of the Johns Hopkins University School of Medicine, says in a news release. "That is the mechanism by which we think a lot of the chemoprotective effects are occurring.”
Broccoli Sprouts Take Bite out of Bug
In the study, published in Cancer Prevention Research, 48 Japanese adults (average age 55) infected with H. pylori were randomly assigned to eat 2 1/2 ounces of broccoli sprouts or an equal amount of alfalfa sprouts every day for two months.
The results show that the participants who had eaten broccoli sprouts had significantly lower evidence of H. pylori presence in stool studies and breath tests. They also had less evidence of inflammation in the stomach than participants given the alfalfa sprouts.
H. pylori level returned to previous levels after the men stopped eating the broccoli sprouts. Researchers say that suggests that the sulforaphane in broccoli sprouts appears to reduce H. pylori colonization in the gut but does not completely get rid of it.
In addition, a second experiment in mice that showed that H. pylori-infected mice that drank broccoli sprout smoothies for eight weeks had less gastritis (inflammation of the stomach) and more activity of enzymes that protect against cell damage.
"What we don't know is whether it's going to prevent people from getting stomach cancer. But the fact that the levels of infection and inflammation were reduced suggests the likelihood of getting gastritis and ulcers and cancer is probably reduced," Fahey says.
Fahey discloses that he is the co-founder of a company that produces broccoli sprouts and is licensed by Johns Hopkins University. No funds from the company were used to support this study.
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View Article Sources
Yanaka, A, Cancer Prevention Research, April 2009; vol 2: pp 353-360.
News release, American Association for Cancer Research.
News release, Johns Hopkins Medical Institutions.
Tuesday, April 14, 2009
Cranberry Walnut Bread
Cranberry Walnut Bread
We love the texture and flavor of this bread. Some people prefer that tart cranberries in this bread while others might want to toss their cranberries in a couple tablespoons of sugar before stirring them into the batter. In the off-season, you can even make this bread with dried cranberries.
Ingredients:
1/4 cup canola oil
1/2 cup low-fat buttermilk
1 cup sugar
1 egg
1/4 cup egg substitute
2 cups flour
1/4 teaspoon salt
1 1/2 teaspoon baking powder
2 teaspoons orange zest (add 1 teaspoon more if you like a stronger orange flavor)
3/4 cup orange juice
3/4 cup walnut pieces (coarsely chopped walnuts)
1 cup cranberries (picked through to remove bad cranberries) or 2/3 cup dried cranberries
Preparation:
1. Preheat oven to 350°F. Coat a 9x5-inch loaf pan with canola cooking spray (or lightly grease and flour).
2. Beat canola oil, buttermilk, and sugar together until fully blended. Slowly beat in the egg and egg substitute.
3. Blend flour, salt, baking powder together, then slowly beat the dry mixture into the egg mixture. On low, beat in the orange zest and orange juice.
4. Gently stir in the walnuts and cranberries. Pour into prepared loaf pan.
5. Bake about 60-65 minutes (or until tester inserted in center comes out clean). Cool in pan 10 minutes before inverting onto wire rack.
Yield:
12 slices or servings
Nutritional Information:
Per serving: 247 calories, 5.5 g protein, 37 g carbohydrate, 8.4 g fat (0.8 g saturated, 3.8 g monounsaturated, 4 g polyunsaturated), 18 mg cholesterol, 1.3 g fiber, 130 mg sodium. Calories from fat: 31%.
NOTE: If you delete the walnuts, each slice will contain 204 calories, 5 g fat (0.5 g saturated, 2.9 g monounsaturated, 1.5 g polyunsaturated), 18 mg cholesterol, 1 g fiber, Calories from fat: 23%.
We love the texture and flavor of this bread. Some people prefer that tart cranberries in this bread while others might want to toss their cranberries in a couple tablespoons of sugar before stirring them into the batter. In the off-season, you can even make this bread with dried cranberries.
Ingredients:
1/4 cup canola oil
1/2 cup low-fat buttermilk
1 cup sugar
1 egg
1/4 cup egg substitute
2 cups flour
1/4 teaspoon salt
1 1/2 teaspoon baking powder
2 teaspoons orange zest (add 1 teaspoon more if you like a stronger orange flavor)
3/4 cup orange juice
3/4 cup walnut pieces (coarsely chopped walnuts)
1 cup cranberries (picked through to remove bad cranberries) or 2/3 cup dried cranberries
Preparation:
1. Preheat oven to 350°F. Coat a 9x5-inch loaf pan with canola cooking spray (or lightly grease and flour).
2. Beat canola oil, buttermilk, and sugar together until fully blended. Slowly beat in the egg and egg substitute.
3. Blend flour, salt, baking powder together, then slowly beat the dry mixture into the egg mixture. On low, beat in the orange zest and orange juice.
4. Gently stir in the walnuts and cranberries. Pour into prepared loaf pan.
5. Bake about 60-65 minutes (or until tester inserted in center comes out clean). Cool in pan 10 minutes before inverting onto wire rack.
Yield:
12 slices or servings
Nutritional Information:
Per serving: 247 calories, 5.5 g protein, 37 g carbohydrate, 8.4 g fat (0.8 g saturated, 3.8 g monounsaturated, 4 g polyunsaturated), 18 mg cholesterol, 1.3 g fiber, 130 mg sodium. Calories from fat: 31%.
NOTE: If you delete the walnuts, each slice will contain 204 calories, 5 g fat (0.5 g saturated, 2.9 g monounsaturated, 1.5 g polyunsaturated), 18 mg cholesterol, 1 g fiber, Calories from fat: 23%.
Crab Meat Sauce
Crab Meat Sauce
Ingredients:
1/2 cup crumbled crab meat
8 ouces package fat-free cream cheese
1 tablespoon lemon juice
A handful chopped parsley
1 pinch curry powder
Salt and pepper to taste
Preparation:
Combine all ingredients and refrigerate at least for 1/2 hour. Pour over salads, shellfish, and cold fish.
Yield:
4 servings
Nutritional Information:
Per serving: 100 calories, 14.4 g protein, 3 g carbohydrate, 3.5 g fat, 165 mg calcium. Calories from fat: 30%
Ingredients:
1/2 cup crumbled crab meat
8 ouces package fat-free cream cheese
1 tablespoon lemon juice
A handful chopped parsley
1 pinch curry powder
Salt and pepper to taste
Preparation:
Combine all ingredients and refrigerate at least for 1/2 hour. Pour over salads, shellfish, and cold fish.
Yield:
4 servings
Nutritional Information:
Per serving: 100 calories, 14.4 g protein, 3 g carbohydrate, 3.5 g fat, 165 mg calcium. Calories from fat: 30%
Crab Meat Sauce
Crab Meat Sauce
Ingredients:
1/2 cup crumbled crab meat
8 ouces package fat-free cream cheese
1 tablespoon lemon juice
A handful chopped parsley
1 pinch curry powder
Salt and pepper to taste
Preparation:
Combine all ingredients and refrigerate at least for 1/2 hour. Pour over salads, shellfish, and cold fish.
Yield:
4 servings
Nutritional Information:
Per serving: 100 calories, 14.4 g protein, 3 g carbohydrate, 3.5 g fat, 165 mg calcium. Calories from fat: 30%
Ingredients:
1/2 cup crumbled crab meat
8 ouces package fat-free cream cheese
1 tablespoon lemon juice
A handful chopped parsley
1 pinch curry powder
Salt and pepper to taste
Preparation:
Combine all ingredients and refrigerate at least for 1/2 hour. Pour over salads, shellfish, and cold fish.
Yield:
4 servings
Nutritional Information:
Per serving: 100 calories, 14.4 g protein, 3 g carbohydrate, 3.5 g fat, 165 mg calcium. Calories from fat: 30%
Cucumber-Yogurt Dip
Cucumber-Yogurt Dip
Prep time: 5 minutes
Ingredients:
1 cup low-fat plain yogurt
4 ounces low-fat cream cheese
1/2 cup diced, seeded cucumber
1 clove garlic, minced
1 tablespoon chopped fresh dill
1 teaspoon lemon juice
1/2 teaspoon black pepper
1 teaspoon lemon zest
Optional garnish:
- Cucumber, sliced thin
- julienne mint leaves
Preparation:
1. Stir yogurt and cream cheese until smooth.
2. Add remaining ingredients; stir to blend.
3. Serve with raw or blanched vegetables, such as carrots, celery, tomatoes, or zucchini.
Yield:
3 servings
Nutritional Information:
Per serving: 150 calories, 9 g protein, 10 g carbohydrate, 8 g fat (4 g saturated fat), 25 mg cholesterol, 20% Daily Value of calcium, 1 g fiber, 170 mg sodium.
Prep time: 5 minutes
Ingredients:
1 cup low-fat plain yogurt
4 ounces low-fat cream cheese
1/2 cup diced, seeded cucumber
1 clove garlic, minced
1 tablespoon chopped fresh dill
1 teaspoon lemon juice
1/2 teaspoon black pepper
1 teaspoon lemon zest
Optional garnish:
- Cucumber, sliced thin
- julienne mint leaves
Preparation:
1. Stir yogurt and cream cheese until smooth.
2. Add remaining ingredients; stir to blend.
3. Serve with raw or blanched vegetables, such as carrots, celery, tomatoes, or zucchini.
Yield:
3 servings
Nutritional Information:
Per serving: 150 calories, 9 g protein, 10 g carbohydrate, 8 g fat (4 g saturated fat), 25 mg cholesterol, 20% Daily Value of calcium, 1 g fiber, 170 mg sodium.
Easy Orange Cranberry Sauce
Easy Orange Cranberry Sauce
There are three sugar options in this recipe. You can make it with 2 cups of sugar, you can use less sugar (1 1/2 cups), or you can use 1-cup regular sugar and 1 cup Splenda® (sugar substitute).
Ingredients:
2 cups sugar (Splenda® can be substituted for 1 cup of this sugar)
2 cups orange juice
2 packages (12 ounces each) fresh cranberries
Zest from 2 oranges
Preparation:
1. Add all the ingredients to a large, nonstick saucepan; bring to a boil over medium-high heat. Reduce the heat to a simmer and let cook until cranberries pop open, stirring often (about 10 minutes).
2. Fill gift jars or serving dishes with the orange cranberry mixture, cover well, then keep chilled in refrigerator until serving or giving it to your friends and family.
Yield:
5 servings
Nutritional Information:
Per 1/4 cup serving (if using 2 cups of sugar):
105 calories, 0.3 g protein, 27 g carbohydrate, 0.1 g fiber, 0 mg cholesterol, 1.2 g fiber, 0.8 mg sodium. Calories from fat: 1%.
Per 1/4 cup serving (if using 1 1/2 cups sugar):
85 calories, 0.3 g protein, 22 g carbohydrate, 0.1 g fat, 0 mg cholesterol, 1.2 g fiber, 0.8 mg sodium. Calories from fat: 1%.
Per 1/4 cup serving (if using 1 cup sugar and 1 cup Splenda):
67 calories, 0.3 g protein, 17 g carbohydrate, 0.1 g fat, 0 mg cholesterol, 1.2 g fiber, 0.8 mg sodium. Calories from fat: 2%
There are three sugar options in this recipe. You can make it with 2 cups of sugar, you can use less sugar (1 1/2 cups), or you can use 1-cup regular sugar and 1 cup Splenda® (sugar substitute).
Ingredients:
2 cups sugar (Splenda® can be substituted for 1 cup of this sugar)
2 cups orange juice
2 packages (12 ounces each) fresh cranberries
Zest from 2 oranges
Preparation:
1. Add all the ingredients to a large, nonstick saucepan; bring to a boil over medium-high heat. Reduce the heat to a simmer and let cook until cranberries pop open, stirring often (about 10 minutes).
2. Fill gift jars or serving dishes with the orange cranberry mixture, cover well, then keep chilled in refrigerator until serving or giving it to your friends and family.
Yield:
5 servings
Nutritional Information:
Per 1/4 cup serving (if using 2 cups of sugar):
105 calories, 0.3 g protein, 27 g carbohydrate, 0.1 g fiber, 0 mg cholesterol, 1.2 g fiber, 0.8 mg sodium. Calories from fat: 1%.
Per 1/4 cup serving (if using 1 1/2 cups sugar):
85 calories, 0.3 g protein, 22 g carbohydrate, 0.1 g fat, 0 mg cholesterol, 1.2 g fiber, 0.8 mg sodium. Calories from fat: 1%.
Per 1/4 cup serving (if using 1 cup sugar and 1 cup Splenda):
67 calories, 0.3 g protein, 17 g carbohydrate, 0.1 g fat, 0 mg cholesterol, 1.2 g fiber, 0.8 mg sodium. Calories from fat: 2%
9 'Keeping It Off' Superfoods that can help keep the extra weight away
Keeping-It-Off Superfoods
9 foods that can help keep the extra weight away
By Elaine Magee, MPH, RD
9 foods that can help keep the extra weight away
By Elaine Magee, MPH, RD
Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables. For example, two whole cups of steamed broccoli packs a measly 87 calories. Or how about two cups of strawberry slices? They'll add only 99 calories. Even a denser vegetable, steamed carrots, has only 140 calories per two cups. And two cups of a denser fruit, apple slices? That's only 130 calories.
If fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the "keeping-it-off supernutrient." (Incidentally, the two-cup servings of fruits and vegetables mentioned above all contribute from 5 to 9 grams of fiber.)
Protein is another supernutrient. It's becoming more scientifically accepted that protein may help to curb appetite. But whether we need more than 0.4 grams per pound of body weight is still up for debate among many researchers.
"Eating enough protein-rich foods of low energy density [calories per portion] is a good strategy for increasing satiety, especially if you are trying to lose weight," says Barbara Rolls, PhD, a researcher at Penn State University and author of the book The Volumetrics Eating Plan.
Protein can slightly boost metabolism, Rolls says. But, she explains, eating more calories than your body needs -- even in the form of protein -- will promote weight gain, not loss.
Before we get to the list of "keeping it off" superfoods, let's make sure we keep things in perspective. At the end of the day, weight loss is still about burning more calories than you take in. The advantage to these foods is that they may help you do just that -- if you eat them instead of some higher-calorie choices.
9 'Keeping It Off' Superfoods
1. Green Tea
Go out of your way to indulge in a tall glass of iced green tea or a mug of hot green tea when you get the chance. Here's why: In a recent study, volunteers who drank a bottle of tea (fortified with green tea extract) every day for three months lost more body fat than another group who drank a bottle of regular oolong tea. Except for the different teas, their overall diets were similar. Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat.
2. Soup (broth- or tomato-based, that is)
Calorie-containing liquids generally are less filling than solid foods, but soups are the exception, says researcher Richard Mattes from Purdue University. In Mattes' study, participants were fed 300-calorie servings of various soups before eating their lunches (they could eat as much lunch as they wanted). Mattes found that the study participants tended to take in fewer total daily calories on days when they had the soup, suggesting that eating low-calorie soups (the broth- and tomato-based ones) before meals may reduce hunger and increase feelings of fullness.
Kathleen Zelman, MPH, RD, director of nutrition for WebMD, agrees that lower-calorie soups (that is, tomato- and broth-based varieties) are highly satisfying.
"If you have soup before a meal, it helps control hunger and you eat less," she says.
3. Low-Calorie Green Salads
Having a low-calorie salad -- not to be confused with salads brimming with cheese, croutons, high-fat dressings, and so on -- as a first course can help you feel fuller and reduce the calories you eat during that meal, according to a study by Rolls. She found that eating a small low-calorie salad tended to cut calories eaten at the meal by 7%, and a larger salad by 12%. But the study found the opposite is true with high-calorie salads. These increased the calories eaten during the meal by 8% for a small salad, and 17% for a larger salad.
Just how low-calorie can a green salad be? Consider that two cups of fresh spinach leaves, 10 slices of cucumber, one medium tomato, and 1/4 cup of grated carrot has a grand total of 67 calories (along with a hefty 5.5 grams of fiber).
4. Yogurt
Yogurt is a dairy food, and several studies have found that including dairy products as part of an overall lower-calorie diet may give you a weight-loss advantage. Still, some scientists aren't convinced, pointing to other studies that show no strong effect between dairy and weight loss.
One study looked at a group of obese adults who ate three, 6-ounce servings of fat-free yogurt a day as part of a diet reduced by 500 calories from their normal intake. The study found that this group lost 22% more weight and 61% more body fat than another group of participants who ate the reduced-calorie diet without emphasizing calcium-rich foods. Even more impressive: the yogurt eaters also lost 81% more stomach fat.
More needs to be learned about the mechanism responsible for this increased loss of body fat, but in the meantime, consider giving yogurt a little more respect. At the very least, a light yogurt may help you stave off hunger due to its combination of protein and carbohydrate. Six ounces of plain, low-fat yogurt contains approximately 9 grams of protein, 12 grams of carbohydrates (from milk, not sugar), and 311 milligrams of calcium. It's also a great vehicle for healthy additives like fruit or omega-3-rich flaxseed.
5. Beans
Beans help you feel full longer, which means they may work to curb your between-meal appetite. They also give you a big fiber and protein bang for a minimum of calories. One-half cup of pinto beans or kidney beans has around 8 grams fiber and 7 grams of protein, all for about 110 calories.
6. Water
Water is a keeping-it-off superfood because it's a great alternative to other, calorie-containing beverages. When you drink beverages that have calories (say, fancy coffee drinks or sodas) you are not likely to compensate by eating less food. Mattes' research suggests that people who drink liquid carbohydrate (in the form of soda) are more likely to consume more calories than their bodies needs, compared with people who ate the same amount of solid carbohydrate (in the form of jelly beans).
Water is necessary for life, and you should be drinking it throughout the day. You can get your water via unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or cucumber. Even brewed coffee (especially decaf) counts if consumed in moderation.
7. Light Diet Shakes
While diet shakes are not the solution to weight loss or maintenance, research shows that they might help. Women who had lost weight on a reduced-calorie plan that included meal-replacement beverages maintained their losses after a year by drinking at least one diet shake a day in place of a meal, according to a study done by Clinical Research laboratories (and funded by Slim Fast Foods). The study authors concluded that the one-shake-a-day strategy might be helpful for people that have difficulty changing their eating habits.
Of course, it's hard to beat the convenience factor of diet shakes. If you go for a diet shake, choose types that have more fiber and less sugar.
8. High-Fiber, Whole-Grain Cereal
We've all seen those whole-grain cereal commercials ad nauseam. But the keeping-it-off potential value of a good whole-grain breakfast cereal is worth mentioning. Whole grains in general help boost fiber and the nutritional value of your meal, but many studies done on their relationship to weight loss have specifically involved breakfast cereals (many funded by cereal companies).
A Purdue University study suggested that having a portion-controlled serving of ready-to-eat cereal (with 2/3 cup skim milk plus a 100-calorie portion of fruit) as a meal replacement may promote weight loss. Other research that looked at data on over 27,000 men over an eight-year period found that as whole grain consumption went up, weight gain over time went down. Another study followed more than 74,000 women (aged 38-63) for a 12-year period and found that those with the greatest increase in dietary fiber gained an average of 3.3 fewer pounds than those with the smallest increase in fiber.
One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.
9. Grapefruit
Maybe there was something to the old grapefruit diet after all: A study found that grapefruit may help encourage weight loss and reduce the risk of developing type 2 diabetes.
Study participants who ate a grapefruit at each meal for 12 weeks lost an average of 3.6 pounds (some in the group lost as much as 10 pounds), while a comparison group that didn't eat grapefruit lost 1/2 pound, according to a recent pilot study by Scripps Clinic in San Diego. The researchers noticed that after the meals, the grapefruit eaters also had reduced levels of insulin and blood sugar.
The American Institute for Cancer Research notes that "there's no scientific evidence to support that grapefruit enzymes burn away fat." And according to the American Dietetic Association, "if you lose weight when you add grapefruit to your eating plan, it's probably because you're substituting it for another food that has more calories."
Of course, there's nothing wrong with that. One pink/red grapefruit takes a bit of time and effort to eat, and it adds 3.5 grams of fiber with only 74 calories. Keep in mind that grapefruit can interfere with the effectiveness of some medications, so check with your pharmacist if you're taking medication.
SOURCES: American Journal of Clinical Nutrition, January 2005, November 2004, and November 2003. Journal of the American Dietetic Association, October 2004 and March 2001. International Journal of Obesity, April 2005. International Journal of Obesity and Related Metabolic Disorders, June 2000. Journal of the American College of Nutrition, December 2002. The Volumetrics Weight-Control Plan. Barbara Rolls, PhD, author, The Volumetrics Weight-Control Plan and The Volumetrics Eating Plan; professor, nutritional sciences, Pennsylvania State University, State College, Pa. Kathleen Zelman, MPH, RD, director of nutrition, WebMD, Atlanta.
Friday, April 10, 2009
Fun and Festive Easter Brunch Recipes
Fun and Festive Easter Brunch Recipes
By Elaine Magee, MPH, RD
Reviewed By Kathleen Zelman, MPH, RD/LD
Easter dinner may get the lion's share of attention, but some of us gather for Easter brunch instead of, or in addition to, the traditional ham dinner. In my case, we celebrate Easter dinner with my husband's family and reserve the Saturday before Easter for an Easter brunch -- complete with an Easter egg hunt -- with my side of the family.
When you think of Easter brunch dishes, eggs and colorful spring salads come to mind. So I've included a Light Broccoli and Turkey Sausage Brunch Casserole and a Red Leaf, Pear, and Walnut Salad in the recipes below. Ovo-lacto vegetarians (those who eat dairy and eggs) can enjoy the casserole recipe, too, by using a soy-based sausage or by eliminating the sausage entirely.
You'll also find a recipe for a flavorful, higher-fiber brunch roll -- Roasted Garlic & Sage Pocket Rolls -- that even my preteen girls couldn't seem to get enough of. Each of the recipes includes journaling tips as well.
Wishing you all a happy and healthy Easter!
Red Leaf, Pear and Walnut Salad
3 tablespoons apple cider vinegar (rice vinegar can be substituted)
1/2 cup apple juice or apple cider
1/4 cup canola oil
4 teaspoons Dijon mustard
1 tablespoon honey
1 teaspoon poppy seeds
Salt and pepper to taste (optional)
10 cups rinsed and well-drained red leaf lettuce, coarsely chopped, packed
2/3 cup walnut pieces (or coarsely chopped), toasted* (sliced or slivered almonds can be substituted)
4 pears, peeled, cored, and cut into 3/4-inch pieces
Add vinegar, apple juice, canola oil, Dijon mustard, and honey to food processor or blender and pulse until well combined. Stir in poppy seeds and add salt and pepper to taste, if desired. Reserve 1/4 cup of the dressing and set aside.
Add red leaf lettuce and walnuts to large bowl, drizzle the remaining dressing over the top, and toss to coat well. Divide the lettuce among 8 individual salad plates or bowls. Add pears to the large bowl and toss them with the reserved 1/4 cup dressing. Spoon pears evenly over the eight salads.
* To toast the walnut pieces, broil in toaster oven or oven, stirring often and watching carefully, until golden brown (about 2-3 minutes). Or toast them in a nonstick frying pan over medium heat.
Makes 8 servings.
Per serving: 187 calories, 3.5 g protein, 16.5 g carbohydrate,12.5 g fat (1 g saturated fat, 5.5 g monounsaturated fat, 6 g polyunsaturated fat), 0 mg cholesterol, 3 g fiber, 68 mg sodium. Calories from fat: 60%.
Roasted Garlic & Sage Pocket Rolls
This roll recipe is easy to prepare using a bread machine.
1 head of garlic: slice 1/4 inch off the top of the garlic head, using a butcher knife
1/2 teaspoon olive oil
1 teaspoon ground sage
5 tablespoons no-trans-fat margarine (with around 8 grams of fat per tablespoon), melted (divided)
1/2 cups + 3 tablespoons low-fat milk, warmed to around 110 degrees
1 1/2 tablespoons sugar
1 teaspoon salt
1 large egg, beaten
2 tablespoons egg substitute (or 1 egg white)
1 1/4 cup whole-wheat pastry flour
1 1/2 cup unbleached white flour
1 package active dry yeast
Preheat oven to 400 degrees. Place garlic head (cut side up) on a piece of foil and drizzle olive oil over the top. Wrap the foil around it to seal well. Bake for 30-40 minutes. When garlic head is cool, squeeze the soft garlic from each clove into a custard cup. Stir in the sage and 2 tablespoons of melted margarine. Set mixture aside.
While garlic is roasting, add warm milk, 3 tablespoons melted margarine, sugar, salt, egg and egg substitute, and whole wheat and white flours to bread machine pan (in that order, or in the order suggested by the manufacturer). Make a well in the flour and add the yeast into the well.
Set the bread machine to DOUGH cycle (about 1 hour and 40 minutes) and press START.
When dough is ready, roll it out onto a lightly floured, flat surface (a sheet of wax paper works well) into a rectangle about 10x15 inches. Spread the garlic mixture evenly over the top of the rectangle. Cut the rectangle lengthwise into seven 2-inch-long strips. Fold each piece over to make a pocket (the garlic mixture will be in the middle). Set the rolls in a 9x13-inch pan coated with canola cooking spray. Cover pan with a clean kitchen towel and let rise in a warm place until double in size (about 30-40 minutes).
Bake rolls until golden brown on top (about 18-20 minutes). Enjoy!
Makes 14 rolls.
Per serving (1 roll): 125 calories, 4.5 g protein, 21 g carbohydrate, 3 g fat (0.6 g saturated fat, 1.1 g monounsaturated fat, 1 g polyunsaturated fat), 15 mg cholesterol, 2 g fiber, 186 mg sodium. Calories from fat: 21%.
Light Broccoli and Turkey Sausage Brunch Casserole
This brunch entree almost has it all -- meat, vegetables, and dairy. Make it vegetarian by using a soy-based sausage or leaving the sausage out.
8 ounces light turkey sausage (such as Light Jimmy Dean)
5 cups frozen broccoli florets, thawed and drained (about 12-14 ounces); cut large florets in half
1/3 cup chopped green onions
1 1/2 cups shredded, reduced-fat sharp cheddar cheese (divided)
1 cup part-skim or low-fat ricotta cheese
4 large eggs, lightly beaten
1 cup egg substitute
1/4 cup fat-free half-and-half
1/2 teaspoon garlic and herb salt-free seasoning (Mrs. Dash) or garlic powder
1/2 teaspoon black pepper (add more to taste)
1/4 teaspoon salt (add more to taste -- optional)
2 large ripe tomatoes, thinly sliced
Preheat oven to 350 degrees. Coat a 9x13-inch baking dish with canola cooking spray.
By Elaine Magee, MPH, RD
Reviewed By Kathleen Zelman, MPH, RD/LD
Easter dinner may get the lion's share of attention, but some of us gather for Easter brunch instead of, or in addition to, the traditional ham dinner. In my case, we celebrate Easter dinner with my husband's family and reserve the Saturday before Easter for an Easter brunch -- complete with an Easter egg hunt -- with my side of the family.
When you think of Easter brunch dishes, eggs and colorful spring salads come to mind. So I've included a Light Broccoli and Turkey Sausage Brunch Casserole and a Red Leaf, Pear, and Walnut Salad in the recipes below. Ovo-lacto vegetarians (those who eat dairy and eggs) can enjoy the casserole recipe, too, by using a soy-based sausage or by eliminating the sausage entirely.
You'll also find a recipe for a flavorful, higher-fiber brunch roll -- Roasted Garlic & Sage Pocket Rolls -- that even my preteen girls couldn't seem to get enough of. Each of the recipes includes journaling tips as well.
Wishing you all a happy and healthy Easter!
Red Leaf, Pear and Walnut Salad
3 tablespoons apple cider vinegar (rice vinegar can be substituted)
1/2 cup apple juice or apple cider
1/4 cup canola oil
4 teaspoons Dijon mustard
1 tablespoon honey
1 teaspoon poppy seeds
Salt and pepper to taste (optional)
10 cups rinsed and well-drained red leaf lettuce, coarsely chopped, packed
2/3 cup walnut pieces (or coarsely chopped), toasted* (sliced or slivered almonds can be substituted)
4 pears, peeled, cored, and cut into 3/4-inch pieces
Add vinegar, apple juice, canola oil, Dijon mustard, and honey to food processor or blender and pulse until well combined. Stir in poppy seeds and add salt and pepper to taste, if desired. Reserve 1/4 cup of the dressing and set aside.
Add red leaf lettuce and walnuts to large bowl, drizzle the remaining dressing over the top, and toss to coat well. Divide the lettuce among 8 individual salad plates or bowls. Add pears to the large bowl and toss them with the reserved 1/4 cup dressing. Spoon pears evenly over the eight salads.
* To toast the walnut pieces, broil in toaster oven or oven, stirring often and watching carefully, until golden brown (about 2-3 minutes). Or toast them in a nonstick frying pan over medium heat.
Makes 8 servings.
Per serving: 187 calories, 3.5 g protein, 16.5 g carbohydrate,12.5 g fat (1 g saturated fat, 5.5 g monounsaturated fat, 6 g polyunsaturated fat), 0 mg cholesterol, 3 g fiber, 68 mg sodium. Calories from fat: 60%.
Roasted Garlic & Sage Pocket Rolls
This roll recipe is easy to prepare using a bread machine.
1 head of garlic: slice 1/4 inch off the top of the garlic head, using a butcher knife
1/2 teaspoon olive oil
1 teaspoon ground sage
5 tablespoons no-trans-fat margarine (with around 8 grams of fat per tablespoon), melted (divided)
1/2 cups + 3 tablespoons low-fat milk, warmed to around 110 degrees
1 1/2 tablespoons sugar
1 teaspoon salt
1 large egg, beaten
2 tablespoons egg substitute (or 1 egg white)
1 1/4 cup whole-wheat pastry flour
1 1/2 cup unbleached white flour
1 package active dry yeast
Preheat oven to 400 degrees. Place garlic head (cut side up) on a piece of foil and drizzle olive oil over the top. Wrap the foil around it to seal well. Bake for 30-40 minutes. When garlic head is cool, squeeze the soft garlic from each clove into a custard cup. Stir in the sage and 2 tablespoons of melted margarine. Set mixture aside.
While garlic is roasting, add warm milk, 3 tablespoons melted margarine, sugar, salt, egg and egg substitute, and whole wheat and white flours to bread machine pan (in that order, or in the order suggested by the manufacturer). Make a well in the flour and add the yeast into the well.
Set the bread machine to DOUGH cycle (about 1 hour and 40 minutes) and press START.
When dough is ready, roll it out onto a lightly floured, flat surface (a sheet of wax paper works well) into a rectangle about 10x15 inches. Spread the garlic mixture evenly over the top of the rectangle. Cut the rectangle lengthwise into seven 2-inch-long strips. Fold each piece over to make a pocket (the garlic mixture will be in the middle). Set the rolls in a 9x13-inch pan coated with canola cooking spray. Cover pan with a clean kitchen towel and let rise in a warm place until double in size (about 30-40 minutes).
Bake rolls until golden brown on top (about 18-20 minutes). Enjoy!
Makes 14 rolls.
Per serving (1 roll): 125 calories, 4.5 g protein, 21 g carbohydrate, 3 g fat (0.6 g saturated fat, 1.1 g monounsaturated fat, 1 g polyunsaturated fat), 15 mg cholesterol, 2 g fiber, 186 mg sodium. Calories from fat: 21%.
Light Broccoli and Turkey Sausage Brunch Casserole
This brunch entree almost has it all -- meat, vegetables, and dairy. Make it vegetarian by using a soy-based sausage or leaving the sausage out.
8 ounces light turkey sausage (such as Light Jimmy Dean)
5 cups frozen broccoli florets, thawed and drained (about 12-14 ounces); cut large florets in half
1/3 cup chopped green onions
1 1/2 cups shredded, reduced-fat sharp cheddar cheese (divided)
1 cup part-skim or low-fat ricotta cheese
4 large eggs, lightly beaten
1 cup egg substitute
1/4 cup fat-free half-and-half
1/2 teaspoon garlic and herb salt-free seasoning (Mrs. Dash) or garlic powder
1/2 teaspoon black pepper (add more to taste)
1/4 teaspoon salt (add more to taste -- optional)
2 large ripe tomatoes, thinly sliced
Preheat oven to 350 degrees. Coat a 9x13-inch baking dish with canola cooking spray.
Brown sausage in large, nonstick skillet over medium-high heat, breaking it into small pieces as it cooks, using a potato masher or spatula.
Add browned sausage bits, broccoli florets, green onions, and 1/2 cup of cheddar cheese to a large bowl and toss to blend. Spoon into the prepared pan.
Add 1/2 cup of the cheese, ricotta cheese, eggs and egg substitute, half-and-half, garlic seasoning, pepper, and salt to mixing bowl, and beat on medium until smooth. Pour mixture over the sausage and broccoli in pan.
Sprinkle remaining cheese over the top of mixture in pan and arrange tomato slices on top.
Cover with aluminum foil and bake for 45 minutes in preheated oven. Uncover and bake until cooked throughout (about 15 minutes more.) Let stand for 10 minutes before serving.
Makes 8 servings.
Per serving: 235 calories, 23 g protein, 9.5 g carbohydrate, 12 g fat (5.5 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat) 150 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 46%.
Per serving: 235 calories, 23 g protein, 9.5 g carbohydrate, 12 g fat (5.5 g saturated fat, 4 g monounsaturated fat, 2 g polyunsaturated fat) 150 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 46%.
Easter Recipes
Easter Recipes
Easter favorites with all the taste but less fat and calories
By Elaine Magee, MPH, RD
Spring holidays are here and sometimes we need a little something special when we gather with friends and family. Here are a few traditional recipes that I have doctored into lighter fare for you to enjoy as you celebrate Easter and Passover. Feel free to enjoy these foods but remember to limit your portions and journal them as indicated for each recipe.Easter favorites with all the taste but less fat and calories
By Elaine Magee, MPH, RD
In anticipation of Easter, it would be a good idea to get a little extra exercise and/or bank a few calories by eating less throughout the week prior to the holiday. If you plan ahead and exercise portion control, your won't skip a beat on your diet as you enjoy the holidays with friends and family.
Honey Wheat Buttermilk Bread or Rolls
I like to use my bread machine to make the dough and let it rise once--then I break it into rolls and let it rise overnight in my refrigerator. Then, when you are ready on Easter day, just take it out and bake! They are great right out of the oven.
1/4 cup honey
1 large egg, beaten (egg substitute can be substituted)
1 cup lowfat buttermilk
1 1/4 cups whole wheat flour
1/4 cup ground flaxseed
1 3/4 cups white bread flour (unbleached white or all-purpose flour can be substituted)
1 1/2 teaspoons salt
1/2 teaspoon ground cinnamon (optional)
3 teaspoons active dry yeast (1 packet can be used)
1 teaspoon melted butter or canola oil (optional)
1 tablespoon oats (optional)
1. Add all the ingredients to the bread machine pan in the order recommended by the manufacturer (for my machine it is in the order listed here)--the last ingredient added is usually the yeast and you make a well in the center of the flour and then add the yeast.
2. Set bread machine to the DOUGH cycle (usually 1 hour and 40 minutes) and press START.
3. When the bread machine is done, remove the dough from the pan and break or cut into 12 balls (or add dough to a loaf pan coated with canola cooking spray). Place balls on a cookie sheet that has been coated with canola cooking spray. Cover with plastic wrap that has been sprayed with canola cooking spray (so it doesn't stick to the dough) and place in refrigerator to rise overnight or while you work or play during the day (or let it rise in a warm place until doubled in size.)
4. Preheat oven to 350-degrees. Gently brush the top of the rolls or bread loaf with melted butter or canola oil then sprinkle oats over the top of the rolls if desired.
5. Bake rolls for about 15 minutes or until they are golden brown and test done (bread will take about 35 minutes to test done).
Makes 12 dinner rolls
PER ROLL: 160 calories, 6 g protein, 30 g carbohydrate,2 g fat, (.7 g saturated fat, .6 g monounsaturated, .5 g polyunsaturated fat), 18 mg cholesterol, 3 g fiber, 323 mg sodium. Calories from fat: 12 percent. Omega 3 fatty acids = .5 grams, Omega 6 fatty acids = .3 grams
Hashbrown Casserole
The original recipe contains 330 calories, 22 grams fat, 11 grams saturated fat, and 41 mg cholesterol per serving.
1 can (10 3/4 ounces) Healthy Request Cream of Celery soup, condensed
2 cups (8 ounces) reduced fat grated sharp cheddar cheese
1 cup fat free sour cream (light can also be used)
1 cup finely chopped onion
30 ounce (or 2 lb.) bag of frozen shredded hash brown potatoes, unthawed
1 ounce regular or reduced fat potato chips, crushed into coarse crumbs
1. Preheat oven to 350-degrees. Coat a 13 x 9 x 2-inch baking dish with canola cooking spray.
2. Combine first 4 ingredients in large bowl and stir to blend well; stir in the hashbrowns.
3. Spread into prepared baking dish and bake about 1 hour. Sprinkle top of casserole evenly with potato chip crumbs and bake until golden brown and bubbly, about 5-10 minutes.
Makes 12 servings
PER SERVING: 186 calories, 8 g protein, 24.5 g carbohydrate, 6 g fat (3.3 g saturated fat, .3 g monounsaturated fat, .7 g polyunsaturated fat), 16 mg cholesterol, 2 g fiber, 392 mg sodium. Calories from fat: 29 percent.
Green Bean Casserole
The Original Recipe contains 208 calories, 16.5 grams fat, and 43 milligrams cholesterol per serving.
1 tablespoon butter or canola margarine
1 cup fat free or light sour cream
2 tablespoons WONDRA quick-mixing flour (regular flour can also be used)
1 teaspoon salt
1 teaspoon granulated sugar
1/2 cup chopped onion
16 ounce bag of frozen French style green beans (if you want to use canned, use 3 cans, 14.5-ounces each, drained)
1 cup shredded reduced fat cheddar cheese
1/2 cup crumbled Reduced Fat Ritz crackers (or similar), about 10 crackers
canola cooking spray
1. Preheat oven to 350-degrees. Coat a 9 x 9-inch baking dish with canola cooking spray.
2. Melt 1 tablespoon of butter in 2 cup glass measure in microwave. Stir in 2 tablespoons of the sour cream and the flour. Add remaining sour cream, salt, and sugar, and stir until well blended.
3. In large bowl, blend the sour cream mixture with the green beans and half of the cheddar cheese and spread mixture into prepared baking dish.
4. Spread remaining cheese over the top and top that with the cracker crumbs. Spray the cracker topping lightly with canola cooking spray.
5. Bake for 30-35 minutes or until the top is golden and sauce is bubbly.
Makes 9 side servings
PER SERVING: 115 calories, 6 g protein, 13.5 g carbohydrate, 4 g fat (2.2 g saturated fat, 1.1 g monounsaturated fat, .1 g polyunsaturated fat), 10 mg cholesterol, 1.5 g fiber, 368 mg sodium. Calories from fat: 31 percent.
Sunday, April 5, 2009
CORDON BLEU WITH DUO MUSHROOM SAUCE
CORDON BLEU WITH DUO MUSHROOM SAUCE
Serves 3
Ingredients
100 g fresh oyster mushrooms, halved
50 g fresh shiitake mushrooms, halved
1 piece small onion, chopped
1 tsp minced garlic
1/4 cup + 2 tbsp MAGNOLIA GOLD BUTTER
MAGNOLIA NUTRI-OIL for frying
1 pack MONTEREY CORDON BLEU
1/4 cup white wine
1 cup all purpose cream
1/4 cup chicken stock
salt & pepper to taste
Procedure
Cook cordon bleu according to package directions. Set aside and keep warm.
To prepare the sauce:
Melt 1/4 cup butter in a saucepan. Sauté garlic and onions, then add mushrooms. Cook for 2 minutes stirring occasionally. Remove mixture from pan and set aside. Using the same pan, add 2 tablespoons of butter. Pour in white wine and let simmer until it reduces into half its original amount. Add cream and stock. Let simmer for 2 minutes. Add mushroom mixture. Mix well. Season with salt and pepper to taste.
To serve:
Arrange sliced cordon bleu on a platter. Pour sauce on top.
Serves 3
Ingredients
100 g fresh oyster mushrooms, halved
50 g fresh shiitake mushrooms, halved
1 piece small onion, chopped
1 tsp minced garlic
1/4 cup + 2 tbsp MAGNOLIA GOLD BUTTER
MAGNOLIA NUTRI-OIL for frying
1 pack MONTEREY CORDON BLEU
1/4 cup white wine
1 cup all purpose cream
1/4 cup chicken stock
salt & pepper to taste
Procedure
Cook cordon bleu according to package directions. Set aside and keep warm.
To prepare the sauce:
Melt 1/4 cup butter in a saucepan. Sauté garlic and onions, then add mushrooms. Cook for 2 minutes stirring occasionally. Remove mixture from pan and set aside. Using the same pan, add 2 tablespoons of butter. Pour in white wine and let simmer until it reduces into half its original amount. Add cream and stock. Let simmer for 2 minutes. Add mushroom mixture. Mix well. Season with salt and pepper to taste.
To serve:
Arrange sliced cordon bleu on a platter. Pour sauce on top.
EGGPLANT CASSEROLE
EGGPLANT CASSEROLE
Serves 6
Ingredients
1 200grams MAGNOLIA QUICKMELT CHEESE
MAGNOLIA NUTRI-OIL for deep-frying
1 cup breadcrumbs
2 eggs, slughtly beaten
1 cup all purpose flour
2 pcs eggplant, about 80 grams per piece
Tomato Sauce:
1 cup tomato sauce
3 tbsp tomato paste
1 tbsp minced garlic
1/4 cup MAGNOLIA GOLD BUTTER
1/2 cup beef broth
1 tbsp fresh basil, chopped (or 1/2 tbsp dried)
salt & pepper to taste
Procedure
Preheat oven to 350 F.
Slice eggplant lengthwise into 1/2-inch-thick pieces, about 3 inches long. Dredge in flour, then in eggs and finally in breadcrumbs. Deep fry in hot oil until golden in color. Drain in paper towels. Set aside.
Prepare tomato sauce by melting butter in saucepan. Saute garlic then add tomato paste. Cook for a minute then add tomato sauce and wine. Let simmer for another minute then add beef broth. Allow mixture to simmer for 2 minutes more. Add basil and season to taste. Set aside.
Pour one-third of the tomato sauce you have prepared in an 8x8 inch baking dish. Lay eggplant fritters on top and arrange side by side. Generously top this layer with grated cheese. Repeat layers with grated cheese as topmost layer. Bake for 15 minutes.
Serves 6
Ingredients
1 200grams MAGNOLIA QUICKMELT CHEESE
MAGNOLIA NUTRI-OIL for deep-frying
1 cup breadcrumbs
2 eggs, slughtly beaten
1 cup all purpose flour
2 pcs eggplant, about 80 grams per piece
Tomato Sauce:
1 cup tomato sauce
3 tbsp tomato paste
1 tbsp minced garlic
1/4 cup MAGNOLIA GOLD BUTTER
1/2 cup beef broth
1 tbsp fresh basil, chopped (or 1/2 tbsp dried)
salt & pepper to taste
Procedure
Preheat oven to 350 F.
Slice eggplant lengthwise into 1/2-inch-thick pieces, about 3 inches long. Dredge in flour, then in eggs and finally in breadcrumbs. Deep fry in hot oil until golden in color. Drain in paper towels. Set aside.
Prepare tomato sauce by melting butter in saucepan. Saute garlic then add tomato paste. Cook for a minute then add tomato sauce and wine. Let simmer for another minute then add beef broth. Allow mixture to simmer for 2 minutes more. Add basil and season to taste. Set aside.
Pour one-third of the tomato sauce you have prepared in an 8x8 inch baking dish. Lay eggplant fritters on top and arrange side by side. Generously top this layer with grated cheese. Repeat layers with grated cheese as topmost layer. Bake for 15 minutes.
BAKED EGGS POMADORI
BAKED EGGS POMADORI
Average Rating : Not yet rated.
Ingredients
2 tbsp MAGNOLIA GOLD BUTTER
1/2 cup PUREFOODS CHINESE STYLE LUNCHEON MEAT, diced
4 tbsp basil, chopped
1 piece onion, finely chopped
1/2 kilo tomatoes, chopped
6 tbsp olive oil
10 pieces eggs
salt and pepper to taste
1/4 cup MAGNOLIA CHEEZEE, grated
Procedure
Pre-heat oven at 375 F.
Heat olive oil in a shallow pan, cook onions until golden brown, add the tomatoes and basil and simmer for 5 to 7 minutes until very soft. Then pour tomato-basil mixture in a baking dish and spread evenly, sprinkle diced luncheon meat over mixture.
Break eggs one at a time and arrange evenly on top and season with salt and pepper, dot with butter and sprinkle the dish with grated Magnolia Cheezee, cover the dish and bake for 12 to 15 minutes. Serve hot.
Average Rating : Not yet rated.
Ingredients
2 tbsp MAGNOLIA GOLD BUTTER
1/2 cup PUREFOODS CHINESE STYLE LUNCHEON MEAT, diced
4 tbsp basil, chopped
1 piece onion, finely chopped
1/2 kilo tomatoes, chopped
6 tbsp olive oil
10 pieces eggs
salt and pepper to taste
1/4 cup MAGNOLIA CHEEZEE, grated
Procedure
Pre-heat oven at 375 F.
Heat olive oil in a shallow pan, cook onions until golden brown, add the tomatoes and basil and simmer for 5 to 7 minutes until very soft. Then pour tomato-basil mixture in a baking dish and spread evenly, sprinkle diced luncheon meat over mixture.
Break eggs one at a time and arrange evenly on top and season with salt and pepper, dot with butter and sprinkle the dish with grated Magnolia Cheezee, cover the dish and bake for 12 to 15 minutes. Serve hot.
BEEF BUNDLES WITH SAVORY CREAM CHEESE DIP
BEEF BUNDLES WITH SAVORY CREAM CHEESE DIP
Makes 15 to 18 pieces
Ingredients
1/4 k MONTEREY BEEF SIRLOIN
1/4 cup teriyaki sauce (supermarket bought)
1 bundle fresh asparagus, cut into 2
1 pc. red bell pepper, thin strips
1 250g MAGNOLIA CREAM CHEESE SPREAD
3 tsp instant adobo mix (supermarket bought)
2 tbsp milk
Procedure
Cut sirloin into thin slices. Marinate in teriyaki sauce for 1 hour. Set aside
Blanch asparagus and red bell pepper. Wrap a piece of sirloin steak around a piece each of asparagus and red bell pepper and secure with a small skewer or toothpick. Fry or grill just to brown meat.
For the dip, blend together cream cheese spread, adobo mix and milk until smooth. Serve beef bundles while still warm with the dip on the side.
Makes 15 to 18 pieces
Ingredients
1/4 k MONTEREY BEEF SIRLOIN
1/4 cup teriyaki sauce (supermarket bought)
1 bundle fresh asparagus, cut into 2
1 pc. red bell pepper, thin strips
1 250g MAGNOLIA CREAM CHEESE SPREAD
3 tsp instant adobo mix (supermarket bought)
2 tbsp milk
Procedure
Cut sirloin into thin slices. Marinate in teriyaki sauce for 1 hour. Set aside
Blanch asparagus and red bell pepper. Wrap a piece of sirloin steak around a piece each of asparagus and red bell pepper and secure with a small skewer or toothpick. Fry or grill just to brown meat.
For the dip, blend together cream cheese spread, adobo mix and milk until smooth. Serve beef bundles while still warm with the dip on the side.
EGGS BENEDICT A LA SPAM
EGGS BENEDICT A LA SPAM
Serves 2
Serves 2
Ingredients
2 slices English muffin
1 tbsp PUREFOODS SUPREMO CANE VINEGAR
2 large eggs
2 slices Spam (from 215-gram round can)
Hollandaise Sauce:
80 grams MGNOLIA GOLD BUTTER
2 pieces egg yolks
1 tbsp water
1 tsp tarragon vinegar
Procedure
To make Hollandaise, melt the butter in a small pan and transfer into a small jug or measuring cup. Set aside. Place egg yolks, water and tarragon vinegar (if tarragon vinegar is unavailable, you may substitute with regular vinegar infused with dried tarragon) in a food processor and, with the motor running, gradually add the melted butter. Process until thick and creamy. Set aside when desired consistency has been reached.
Lightly brown each Spam slice on both sides, using a saute or frying pan. Toast the English muffins on both sides, place on serving plate, and top each muffin with the sliced Spam.
Half-fill a deep frying pan with water, bring to a slow simmer and add 1 tablespoon of vinegar. One by one, break the eggs onto a plate or small bowl and slice them into the pan. Cook for three minutes or until done to your liking.
Top each piece of muffin and Spam with one poached egg, and drizzle with the Hollandaise Sauce. You may garnish with ground black pepper, chopped parsley or chopped fresh oregano.
2 slices English muffin
1 tbsp PUREFOODS SUPREMO CANE VINEGAR
2 large eggs
2 slices Spam (from 215-gram round can)
Hollandaise Sauce:
80 grams MGNOLIA GOLD BUTTER
2 pieces egg yolks
1 tbsp water
1 tsp tarragon vinegar
Procedure
To make Hollandaise, melt the butter in a small pan and transfer into a small jug or measuring cup. Set aside. Place egg yolks, water and tarragon vinegar (if tarragon vinegar is unavailable, you may substitute with regular vinegar infused with dried tarragon) in a food processor and, with the motor running, gradually add the melted butter. Process until thick and creamy. Set aside when desired consistency has been reached.
Lightly brown each Spam slice on both sides, using a saute or frying pan. Toast the English muffins on both sides, place on serving plate, and top each muffin with the sliced Spam.
Half-fill a deep frying pan with water, bring to a slow simmer and add 1 tablespoon of vinegar. One by one, break the eggs onto a plate or small bowl and slice them into the pan. Cook for three minutes or until done to your liking.
Top each piece of muffin and Spam with one poached egg, and drizzle with the Hollandaise Sauce. You may garnish with ground black pepper, chopped parsley or chopped fresh oregano.
JELLIED FIESTA HAM
JELLIED FIESTA HAM
Ingredients
1 (2.0 kg) PUREFOODS FIESTA HAM Pineapple-Lychee Sauce
Glaze:
2 cups pineapple juice
1 cup lychee juice
2 cups sugar
2-3 buds cloves
1 piece cinnamon bark
1 piece laurel leaf
Procedure
Pre-heat oven at 375 F.
Pineapple-Lychee Sauce:
Place ingredients in a sauce pan and boil. Stir constantly for about 15 minutes until thick. Place Fiesta ham in an oven proof container. Pour sauce over ham and bake for 15-20 minutes, basting with sauce 3 to 4 times. Transfer in a serving platter. Garnish ham with jelly/gelatin.
Ingredients
1 (2.0 kg) PUREFOODS FIESTA HAM Pineapple-Lychee Sauce
Glaze:
2 cups pineapple juice
1 cup lychee juice
2 cups sugar
2-3 buds cloves
1 piece cinnamon bark
1 piece laurel leaf
Procedure
Pre-heat oven at 375 F.
Pineapple-Lychee Sauce:
Place ingredients in a sauce pan and boil. Stir constantly for about 15 minutes until thick. Place Fiesta ham in an oven proof container. Pour sauce over ham and bake for 15-20 minutes, basting with sauce 3 to 4 times. Transfer in a serving platter. Garnish ham with jelly/gelatin.
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