Kristen's Recipes

6 dried black Chinese mushrooms, soaked in hot water to cover for 20 minutes, rinsed, stems discarded, and chopped
3 garlic cloves, minced
1 large onion, finely chopped
1 T. minced fresh ginger root
1 large carrot, shredded
1/3 cup chopped fresh coriander
1/2 head cabbage, shredded
1/2 bunch bok choi, shredded
2 T. low sodium soy sauce (or Braggs)
1 tsp. Splenda
1 lb. lean ground chicken or turkey or pork
1 cup cooked rice or chopped up Thai-style rice noodles (soaked or cooked)
40 spring-roll wrappers (give or take a few)
Egg wash made by beating 1 large egg white with 1 tsp. water

Stir fry first 8 ingredients using veggie or chicken broth till cabbage is tender. Let cool. In a large bowl combine everything except the wrappers and egg wash. Wet wrappers with hot water to soften and place on rack. (just a few at a time) Put 1 softened spring-roll wrapper on a work surface, keeping the remaining wrappers covered with wax paper. Spread a heaping T. of the filling in the center, leaving space at the sides and brush the edges with some of the egg wash. Roll kind of like a burrito, rolling up the filling in the wrapper, sealing the roll using some of the remaining egg wash. Let dry for a little while and bag ’em up and chill ’em. Makes about 40 spring rolls

Dipping Sauce

2 tsp. balsamic vinegar
1/4 cup fresh lime juice
2 T. water
2 garlic cloves, minced and mashed to a paste
2 T. Splenda
Dried hot red pepper flakes to taste

In a small bowl, mix all together.

6 Skinless Boneless Chicken Breasts
1 T. Olive Oil
1/2 tsp. Black Pepper
1 1/2 T. Tomato Paste
3 Cloves of Garlic (crushed)
1 cup Chicken Broth
1/4 cup Balsamic Vinegar
4 T. Scallions (chopped)
1 T. Honey

Heat oil in a medium/large frying pan. Add chicken and brown on all sides (around 10 minutes) Remove from pan and drain off any excess fat. Add remaining ingredients to the pan & bring to a boil. Return the chicken to the pan & reduce heat. Simmer for 30 minutes.

215 calories per breast

Stuffing:

1/2 cup finely chopped onion
1/4 cup finely chopped carrot
2 T. finely chopped celery
2 T. finely chopped scallions
1 T. fresh tarragon, chopped, or 1 tsp. dried, crushed
1 T. finely chopped fresh chervil, or 1 tsp. dried, crushed
1 T. finely chopped parsley
pinch dried sage
2 slices whole-wheat bread, crumbled
2/3 cup fat-free chicken stock
1/2 tsp. seasoned salt

Paprika Sauce:

2 T. finely chopped shallots
2 T. finely chopped onion
3 cups diced red bell peppers
1 tsp. paprika
11/2 cups fat-free chicken stock
1 T. light sour cream
pinch freshly ground black pepper

4 boned and skinless chicken breast halves, all visible fat removed (1 pound)

To make the stuffing, combine the onion, carrot, celery, and scallions in a saucepan and cook over low heat, covered, for 10 minutes, or until the onion is translucent, adding a little water if necessary to prevent scorching. Remove from the heat, add all the remaining ingredients for the stuffing, and mix well. Set aside. Preheat the oven to 450°F. To make the sauce, spray a saucepan with non-stick cooking spray and place it over medium-low heat. Add the shallots, onion, and red peppers and cook, stirring frequently, for about 10 minutes, or until tender. Add the paprika and stock and continue cooking until reduced by half. Cover to keep warm and set aside. Cut an incision in the thickest part of each chicken breast to form a pocket. Spoon one-fourth of the stuffing into the pocket of each chicken breast and place in a baking dish. Bake the chicken breasts for 8 to 10 minutes, or until done. Just before serving, stir the sour cream and pepper into the paprika sauce and spoon about 1/3 cup of the sauce over each serving.

Yield: 4 servings
Serving Size: 1 chicken breast topped with 1/3 cup of sauce

Calories: 261

1/2 C. Plain nonfat Yogurt
1 Onion, chopped
1/4 tsp. Ground Ginger
2 Cloves Garlic, minced
1 T. Lime Juice
1 1/2 tsp. Ground Coriander
1/2 tsp. Cumin
1/4 tsp. Cardamom
1/4 tsp. Turmeric
1/8 tsp Cayenne Pepper
1 Chicken, quartered and skinned.

Combine all ingredients and mix thoroughly. Place chicken in baking dish, add yogurt mixture, cover and marinate in the refrigerator at least four hours, turning occasionally. Broil chicken 8 minutes on each side, then reduce oven to 325 and transfer chicken to baking dish sprayed with non-stick cooking spray. Cover with foil and bake 10 minutes. Garnish with lime slices if desired.

4 4oz. Turkey tenderloin steaks, about 1/2-inch thick
1 tsp. Ground cumin
1/8 tsp. Pepper
1 T. Sugar
2 T. Vinegar
1 1/2 tsp. Cornstarch
1 lg. Tomato, seeded and chopped
1 C. Chopped zucchini
1/4 C. Sliced green onions
1 4oz. Can diced green chili peppers, drained
2 C. Hot cooked rice

Rinse turkey steaks; pat dry. Stir together cumin and pepper; sprinkle on both sides of the turkey steaks. In a 12×71/2×2-inch dish arrange the turkey with meaty portions toward the edges of the dish. Cover with vented microwave-safe plastic wrap. Cook on 100% power (high) for 6 to 7 minutes or till turkey is tender and no longer pink, rearranging once. Cover to keep warm. For sauce, in a 4-cup measure stir together sugar, vinegar, and cornstarch. Stir in tomato, zucchini, green onions, and chili peppers. Cook, uncovered, on high for 5 to 7 minutes or till mixture is thickened and bubbly, stirring after every minute. Cook on high 1 minute more. Spoon over turkey. Serve with hot cooked rice.

1-1/2 lbs. turkey fillets / tenderloin
2 T. (Rice) Flour
Pepper
1 onion, diced
2 cloves garlic, minced
1-1/2 C. no sodium added canned crushed tomatoes
1 T. fresh rosemary, chopped
1 T. fresh thyme, chopped
2 tsp. capers
1/2 C. fresh parsley, minced

In a ziploc bag, place the turkey fillets with the flour and pepper. Shake the bag until the turkey fillets are coated with flour. Spray a little pam on a paper towel, then wipe the inside of a skillet. _Heat over medium high heat. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. In the same pan, sauté the onion and garlic in a little stock or water, for 5 minutes, or until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. Add the turkey, rosemary, thyme, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.

1 C. Onion, finely chopped
1 tsp. Minced Garlic
2 C. Japanese Eggplant, halved lengthwise, then cut into chunks
1 lb. Ground Turkey
1 tsp. Dried Basil
1/2 tsp each Dried Oregano, Salt, Cinnamon
1/4 tsp. Pepper
8oz. Can Tomato Sauce
1 T. Butter
1/2 C. Egg Beaters
1 C. Skim Milk
1 C. Flour
1/4 tsp. Salt
1/4 C. Shredded reduced fat Sharp Cheddar Cheese
2 T. Parmesan Cheese

Cook Onion, garlic, and eggplant in a nonstick pan over medium-high heat, stirring constantly, 5-7 minutes, or until onion is soft and eggplant is golden brown. Remove vegetables from skillet and set aside. Coat with cooking spray, add turkey, and cook over medium heat, stirring, until no longer pink. Add seasonings, tomato sauce and eggplant mixture. Bring to a boil, reduce heat and simmer, covered, 20 minutes, stirring occasionally. Meanwhile preheat oven to 425. In medium bowl, lightly beat eggs. Add milk and beat until well blended. Add flour and salt. Beat until batter is smooth. Place butter in a pie pan. Set pan in oven for butter to melt. Pour batter into heated pie plate when turkey is done cooking, and place turkey in center of batter. Spread turkey mix to 1” of edge. Sprinkle with cheddar and Parmesan cheese. Bake 30 minutes, until brown and puffy. Cut into wedges and serve.

Salad

2 tsp extra virgin olive oil
2 tsp balsamic vinegar
1/2 tsp chopped fresh rosemary
1/8 tsp salt
1/8 tsp ground black pepper
11/2 c halved red cherry tomatoes
1/2 med red onion, chopped
4 C. Italian-style salad greens or baby greens with fresh herbs

Turkey

2 tsp chopped fresh rosemary
1 1/2 tsp grated lemon peel
1/2 tsp salt
1/4 tsp ground black pepper
1 lb turkey breast cutlets

To make the salad: In a large bowl, whisk together the oil, vinegar, rosemary, salt, and pepper. Add the tomatoes and onion, and toss gently. Set aside while preparing the turkey. To make the turkey: Preheat the broiler. Coat the broiler pan with olive oil cooking spray. In a cup, combine the rosemary, lemon peel, salt, and pepper. Rub over the turkey. Place the turkey on the prepared pan. Broil the turkey 4-6″ from the heat for 5 minutes, turning once, or until no longer pink. Add the greens to the salad, toss lightly, and place it on a platter. Top with the turkey.

Yield: 4 servings

Calories: 190
Fat: 6g
Fiber: 3g

1 egg white beaten
1/4 Cup water
1/3 Cup ground almonds
1/3 Cup seasoned bread crumbs
1-1/2 Pounds Turkey Breast Cutlets
2 tsp. vegetable oil
3 T. fresh lemon juice
3 T. dry white wine

In shallow bowl combine egg white and water. On shallow plate combine almonds and bread crumbs. Dip turkey cutlets into egg mixture, then into crumbs. In large non-stick skillet, over medium-high heat, sauté cutlets in margarine 1 to 2 minutes per side or until turkey cutlets are no longer pink in center. Remove from pan and keep warm. Remove pan from heat. Add juice and wine to pan; return to low heat until mixture bubbles. To serve, place cutlets on large platter and pour wine mixture over cutlets.

Yield: 4 servings

Calories 322