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Vol. 15
No. 2
Summer
2007
| Healthy Eating recipes | ||||
Lowfat Teriyaki Salmon Foil Packet ¾ cup A.1. Steakhouse Marinade for Seafood - Pour ½ cup of marinade over salmon in re-sealable plastic bag. Evenly coat salmon with marinade, then reseal bag. Refrigerate fillets for 30 minutes to marinate. Preheat grill to medium heat. Remove salmon from marinade. Place one salmon fillet on center of each of four 18x12-inch sheets of heavy-duty aluminum foil. Combine remaining ¼ cup marinade, rice, water and vegetables, and spoon evenly over salmon. Bring up foil sides. Double fold to and ends to seal packet, but leaving room for heat circulation on the inside. Grill 15 minutes or until salmon flakes easily with fork. Cut slits in foil to release steam before opening packet. For oven, preheat to 350 degrees F. Place packets in a 15x10x1-inch baking pan. Bake for 20 minutes or until salmon flakes easily with fork. Continue as directed with grilling. 4 servings: one foil packet each Total fat - 9 g
¼ tsp black pepper Mix together pepper, salt and flour and coat chicken breasts. Heat olive oil in a heavy-bottomed skillet. Place chicken breasts in skillet and brown on both sides. Then remove from skillet. To the skillet, add wine and stir until the wine is heated. Add juice, stock and mushrooms. Stir, reduce heat and cook for 10 minutes until sauce is partially reduced. Return browned chicken breasts to skillet and spoon sauce over them. Cover and cook another 5-10 minutes or until chicken is done. Yield: 4 servings. Total fat - 8 g
Crust: Filling: In a 9-inch pie plate, combine gingersnap and graham cracker crumbs, sugar, and flour, drizzle with melted butter and mix with a fork. Using your fingers, pat crumbs to cover the bottom and sides of the pan. Chill about 1 hour or till firm. In a mixing bowl, combine pumpkin, brown sugar, cinnamon, ginger, and nutmeg. Blend in egg whites with a mixer or fork. Gradually stir in evaporated milk. Pour in prepared pie shell. Cover edge of pie with foil. Bake in a 375F oven for 30 minutes. Remove foil. Bake for 10 or 15 minutes or till center appears set when shaken. Cool on wire rack; cover and chill to store.
3 cups fiber one cereal Mix cereal and milk in mixing bowl and let soak. Add sugar, eggs, oatmeal. Add baking soda, applesauce, raisins and flour.
Flaxseed zucchini bread In large bowl stir together flour, milled flaxseed, sugar, cinnamon, salt, baking powder, baking soda, nuts and raisins. Make a well in center of mixture. In another bowl beat eggs, oil and water, stir in zucchini and applesauce. Pour over flour mixture and stir until dry ingredients are moistened. Divide the batter evenly between two greased 1 lb. loaf pans. Bake at 350 degrees for 1 hour and 15 minutes or until pick inserted in middle of loaf comes out clean. Cool in pan for 10 minutes, remove and cool completely. Try it with a dab of peanut butter or cream cheese. Yummy! Makes 2 loaves, 24 servings. Total fat - 7.8 g
Quick 'n Easy Black Bean Soup Sauté onion and bell pepper for three minutes. Add garlic, celery, jalapeño and carrots. Sauté for another three minutes. Add spices, beans, tomatoes, and water. Bring to a boil, reduce heat and simmer for 20 minutes. Add wine and simmer for another 10-15 minutes. Garnish with green onions, cilantro and a dollop of sour cream or save calories and substitute plain low-fat yogurt. Variations: Spoon soup over steamed rice or add turkey sausage. Delicious! To reduce sodium, look for canned beans with no salt added. Total fat - 1 g
Squash Medley Slice the zucchini, squash, jalapeno and onion. Cut the red pepper into strips. Dice the garlic and chop the cilantro. Total Fat - 6.7 g
Grilled Fish Tacos In a small bowl, mix achiote paste with orange juice and vinegar until smooth. Marinate fish in mixture for 30 minutes. Boil 8 cups of water in a large pot. To soften banana leaf, plunge it into boiling water for a few seconds, remove from water and pat dry. With a knife or scissors, remove the thick spine in the leaf. Cut leaf into pieces large enough to fit two fillets. Place leaf glossy side down and brush with olive oil. Set fish in the center of leaf, wrap fish with sides of leaf, overlapping the top and secure with toothpicks. Turn bundle over and fold in sides to enclose fish and secure with toothpicks. Grill over medium-hot coals for 8-10 minutes on each side, or until fish is done. While the fish is grilling, make the avocado dressing. Put all ingredients into a blender and process until smooth. Refrigerate until serving time. Warm the tortillas over the grill. Flake the filets and fill tortillas. Garnish with avocado dressing, cabbage, tomatoes, onion and cilantro. Total Fat-7.9 g Tips: For a quicker meal, broil fish in an oven at 400 degrees for 8-10 minutes on each side. On a low-carb diet? Leave out the tortillas to reduce your carbs to 20 mg and calories to 240.Can’t find achiote paste in your local grocery? Try making your own with the recipe below. Achiote paste Put the annatto, oregano, peppercorns, salt, cinnamon, cloves, allspice and cumin in a spice or coffee grinder and process to a fine powder. Place all of the ingredients in a blender or food processor and puree to a thick paste, adding a little water if the mixture is too thick. Allow to sit for an hour or overnight to blend the flavors. Avocado dressing Garnish
Seasoned Salt Substitute Mix all the ingredients together with a mortar and pestle or coffee grinder. Store in a covered container. Note: To make your own dried lemon/orange peel, use a paring knife to slice off strips of the peel, string the strips with thread and hang them in the kitchen until dry. Variations: Try the following variations to spice up your food. Or experiment by creating a custom spice mix to suit your taste. No-Salt Citrus-Pepper Mix No-Salt Italian Herb Mix
10 egg whites In a large mixing bowl, beat egg whites until frothy. Beat in cream of tarter until soft peaks form. Add the vanilla and gradually beat in sugar until stiff. Put the berries into a large bowl. Be sure to save a few for decoration. Drain the juice from the pineapple chunks and pour over berries. Dice the pineapple chunks. Sift the flour over the beaten eggs, sprinkle with diced pineapple. Gently fold flour and pineapple into the batter until well mixed. Pour into an ungreased 10-inch tube pan. Bake at 325 degrees for 40-45 minutes or until lightly brown and entire top appears dry. Immediately invert cake pan; cool completely and cut into chunks. In a large glass serving bowl, layer the trifle by covering the
bottom of the bowl with 1/3 of the cake. Spoon 1/3 of the berry
and juice mixture evenly over the cake. Then add a layer of whip
cream. Continue with two more sets of layers, ending with the whip
cream. Decorate with berries and chill. Calories-200
2 lbs. 95% lean ground beef Preheat oven to 325 degrees. Brown the
beef in olive oil. When nearly done, add
onions and bell pepper. Sauté until
the onions begin to soften. Add garlic
and continue until onions are transparent.
Add tomato sauce and paste along with
the red wine. Mix well; add seasonings
and simmer until thick. Spray a 9” x 13” baking dish with fat-free cooking spray. Spread ½ of the meat mixture in the bottom of the pan. Top with sliced zucchini. Spread zucchini with ricotta mixture, top with spinach leaves and mushroom slices. Top that layer with half of the cheeses. Cover with remaining meat mixture, top with remaining cheeses. Bake for 35 to 45 minutes. Cheese should be bubbly and golden brown. Tips: To reduce sodium, use reduced-sodium tomato and cheese products and omit salt. For vegetarian lasagna, substitute ground beef with 2 diced medium tomatoes. Reduce calories to 211, fat to 1.2 g, and cholesterol to 24 mg. Serves - 8
2 cups pumpkin puree Preheat oven to 400° F. Combine first four ingredients and mix well. Place 1 tablespoon of pumpkin filling in the center of a won-ton wrapper. Moisten edges with water, fold in half to form a triangle and press gently to seal. Repeat with remaining won-ton wrappers. Place filled won-tons on a baking sheet sprayed with nonstick cooking spray. Combine cinnamon and sugar. Lightly spray the tops of the won-tons with nonstick spray and sprinkle with cinnamon sugar mixture. Bake at 400° F until golden, about 15 minutes. Turn over and bake an additional 2 minutes. Serving size - 4 won-tons
2 tbsp. extra virgin olive oil In large Dutch oven or deep pan, heat one tablespoon oil over medium-high heat. Sauté onion until golden, about 6 minutes. Remove with slotted spoon to plate. Add remaining oil. Sauté chicken, turning frequently, until browned on all sides, about 8 minutes. Transfer chicken to plate with onions. Add ½ cup water to pan, scraping bottom with wooden spoon to loosen all browned bits. Add tomatoes, turmeric, cinnamon, ginger, honey and salt and pepper to taste. Return chicken and onion to pot. Cover tightly and gently simmer until chicken is tender, 15-20 minutes. Serve ladled over hot couscous. Serves - 4
2 pounds of top round steaks, boneless,
trimmed fat (1” thick) In a 10-inch nonstick skillet, heat oil; add chicken and cook over medium-high heat until browned, 3 minutes on each side. Pierce beef with fork several times on both sides. Mix lime juice, oil, tequila, spices and garlic in shallow dish. Place beef in dish; turn to coat with marinade. Cover and refrigerate at least 6 hours, turning beef occasionally. Remove beef from marinade; reserve marinade. Cover and grill beef till done, 20-25 minutes for medium, brushing occasionally with the marinade and turning once. While beef is grilling, make the
salsa and guacamole. *Variations: Use chicken breast instead of beef to reduce cholesterol, calories and fat. Leave out salt from marinade, salsa and guacamole to reduce sodium. Servers - 6 Values include salsa and guacamole. *Values for chicken are in parentheses
2 medium tomatoes, diced Thoroughly mix all ingredients in a bowl. Refrigerate until ready to serve.
1 avocado Put all ingredients into a blender, mix until smooth. Refrigerate until ready to serve.
1 ripe mango,* peeled and pit removed Place all ingredients into a blender and puree on high speed until very smooth, about 60 to 90 seconds. Pour into chilled glass and serve immediately. *Selection tip: Many times a perfectly ripened mango is not available at the market, so it is important to select fully matured, firm to slightly soft mangoes with no apearance of bruising or skin discoloration. Allow to ripen at room temperature until they become soft to slight pressure and have a fruity fragrance. There are well over 150 varieties of mangoes yielding a wide variety of outer colors, shapes, and sizes. All have a dark golden interieor fruit but range in flavors. Serves - 1 Recipe from www.5aday.com
Green Beans with Roasted Red Peppers 2 med. red bell peppers Wash whole peppers and place over flame on grill or gas range. Turn the peppers often to char or blacken most of the skin. The peppers will cook inside during this time. Do not allow them to scorch or burn on the inside. Turning often will help. When soft and well-blackened, place in zip-lock plastic bag or heavy brown paper bag and close. If using a paper bag, wrap the entire bag in a heavy old towel. This will help maintain the inner heat that continues to soften the peppers. Allow the peppers to cool to warm, east-to-handle temperature. Remove one pepper at a time and, on a cutting surface, using the back of a knife, scrape the pepper skin from the flesh. Remove all the skin and the stem end. Split open pepper and remove all soft inner veins and seeds. Cut the roasted prpper into short strips and set aside. Proceed with remaining pepper. (This process may be done up to one day ahead, and the roasted pepper strips will be chilled, ready for use.) Meanwhile, wash and stem green beans.* Steam green beans for about 3 to 4 minutes or until tender and still bright green. Remove immediatedly and place in a serving bowl. Toss with red pepper strips and season with olive oil, salt, balsamic vinegar, and ground pepper. Serve immediately. *Quick Tip: Use canned or frozen beans, heat or cook as directed, and then drain and toss with a jar of roasted pepper strips. Serves 4 - 1 cup Recipe from www.5aday.com
1 tsp. olive oil In a 10-inch nonstick skillet, heat oil; add chicken and cook over medium-high heat until browned, 3 minutes on each side. Remove chicken from skillet and cut into 1/2-inch cubes; set aside. In same skillet, combine mushrooms and garlic. Cook over medium-high heat, stirring for 1 minute. Sprinkle with flour and stir quickly to combine; continue to stir; add chicken broth and milk. Reduce heat to low; simmer and stir until mixture thickens, 5 minutes. Meanwhile, cook fettuccine in a large saucepan. To serve, arrange fettuccine on platter and top with chicken mixture. Variations: Add zucchini, broccoli florets, asparagus or julienned carrots. Serves - 4
Crust: Preheat oven to 350 degrees. In blender or food processor, pulse chocolate wafters into powdery crumbs. In small bowl, stir together cookie crumbs and cinnamon; then pat into bottom of 9-inch springform pan. In medium bowl, beat together low-fat cream cheese and sugar until creamy. Beat in cocoa powder, then beat in eggs. Stir in sour cream, cherry liquer and vanilla extract. Pour batter into prepared pan. Bake for 45 minutes or until set. Spread cherry spreadable fruit; return to oven for 1-2 minutes to set. Cool to room temperature and sprinkle cocoa on top for decorative garnish, if desired; cover and refrigerate at least 3 hours or until thorougly chilled at least 3 hours. Remove spring form ring. Cut and serve. Serves - 16
4 boneless, skinless chicken breasts Cut a deep, horizontal pocket in the side of each chicken breast. Make the pocket as large as you can with out piercing the top or bottom of the breast. Place 2 lemon wedges, 1/2 tbs. of the basil and 1/4 of the spinach in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close. Heat the oil in a heavy ovenproof skillet until it begins to smoke. Add the chicken to the skillet and cook on each side until golden brown, about 4 minutes per side. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 4 to 6 minutes until cooked through. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup. Taste the sauce and season with salt and pepper. Spoon the sauce over each chicken breast and serve. Serves - 4 |
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