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Egg & Vegetable Wrap

Egg & Vegetable Wrap

Light cooking tip: Cook vegetables briefly, to keep them crisp, and combine many for a variety of flavors and textures. Use refrigerated egg substitute or all egg whites instead of whole eggs to cut saturated fat in scrambles. Notes: This colorful wrap from executive chef Guido Ulmann at the Hilton Hawaiian Village Beach Resort & Spa in Honolulu makes a great brunch, lunch, or light supper entrée. He uses red or green tortillas, but any kind of the same size will do.

8 ounces firm tofu egg-wrap-su-642319-x
2 Roma tomatoes (6 oz. total)
1 tablespoon olive oil
1 cup thinly slivered zucchini (1/4 in. by 3 in.)
1 cup thinly slivered red bell pepper (1/4 in. by 3 in.)
1 cup thinly sliced green onions
1 cup thinly sliced spinach leaves
1 tablespoon thinly sliced fresh basil leaves
1 1/2 cups pasteurized egg product (such as Egg Beaters) or egg whites
Salt and pepper
4 flour tortillas (10 in. wide; see notes)
2 cups mixed baby salad greens (about 2 oz.), rinsed and crisped
1/2 to 1 cup marinara sauce, purchased or homemade, heated

Rinse tofu and cut into 1/2-inch cubes; drain well and gently pat dry. Rinse and core tomatoes; halve lengthwise, then slice lengthwise. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add oil, zucchini, and bell pepper; stir often for 1 minute. Add tofu and tomatoes and stir until hot, 1 to 2 minutes. Add green onions, spinach, and basil; stir until wilted, about 1 minute. Add egg product and stir just until softly set, about 1 minute. Remove from heat and add salt and pepper to taste. Meanwhile, wrap tortillas in plastic wrap and heat in a microwave oven on full power (100%) just until steaming, 30 to 45 seconds. Spoon a fourth of the vegetable-egg mixture along one side of each tortilla, about 1 inch from front and to within 1 inch of side edges. Fold front edge over filling, then roll up tightly like a burrito. Cut each wrap in half diagonally or into fourths and set on a dinner plate. Garnish with salad greens and hot marinara sauce, or offer sauce to add to taste.

Yield: 4 servings
Calories: 391
Fat: 14g
Fiber: 4.5g

Mixed Beans with Hoisin Vinaigrette

Mixed Beans with Hoisin Vinaigrette

mixed-beans-su-642318-xLight cooking tip: Combine several legumes – a low-fat source of protein – for layers of flavor. Notes: Executive chef Reed Groban of Willow Stream Spa at the Fairmont Scottsdale Princess in Arizona uses hoisin sauce to add zest to beans. The sauce is available in most well-stocked supermarkets.

6 ounces green beans
1 red bell pepper (about 6 oz.)
1 tablespoon Asian (toasted) sesame oil
1 tablespoon chopped garlic
1 cup cooked dried garbanzos or canned garbanzos (rinsed and drained)
1 cup cooked dried small white beans or canned beans (rinsed and drained)
1/3 cup thinly sliced green onions
Hoisin vinaigrette (recipe follows)
1 tablespoon chopped fresh cilantro

Rinse green beans and trim off stem ends; cut beans into about 3-inch lengths. Rinse, stem, and seed bell pepper; cut lengthwise into thin slivers about 3 inches long. Set a 10- to 12-inch frying pan over medium-high heat. When pan is hot, add green beans and 3 tablespoons water; cover and cook until beans are bright green, 3 to 4 minutes. Add 1 teaspoon sesame oil, bell pepper, and garlic; stir until pepper begins to soften, about 2 minutes. Add garbanzos, white beans, green onions, and hoisin vinaigrette. Stir until garbanzos and white beans are hot, about 2 minutes. Stir in remaining 2 teaspoons sesame oil. Pour into a serving bowl and sprinkle with cilantro. Hoisin vinaigrette. In a blender or food processor, whirl 1/3 cup rice vinegar, 1 1/2 tablespoons hoisin sauce, 1 1/2 tablespoons water, and 2 teaspoons chopped fresh ginger until smooth. Makes about 1/2 cup.

Yield: 6 servings
Calories: 137
Fat: 3.2g
Fiber: 3.9g

Chicken with Fig Sauce

Chicken with Fig Sauce

Light cooking tip: Use dried fruit as the base for a flavorful sauce for braised poultry. Notes: John C. Klock, M.D., of Holistica Hawaii Preventative Medicine Center teaches clients how to cook healthfully with dishes like this chicken.

6 dried Black Mission figs
1 cup fat-skimmed chicken broth
1 teaspoon ground coriander
1 teaspoon dry mustard
4 boned, skinned chicken breast halves (4 to 6 oz. each)
1 tablespoon olive oil
1 onion (about 8 oz.), peeled and chopped
1 tablespoon all-purpose flour
1/3 cup dry sherry
1/4 cup balsamic vinegar
Thinly sliced fresh chives
Salt and pepper

Cut figs into quarters and place in a small bowl; cover with hot water and soak until soft, about 15 minutes. Lift figs from liquid and place in a blender or food processor. Add 1/3 cup of the soaking liquid (discard remainder) and the broth, coriander, and dry mustard; whirl until smooth. Rinse chicken and pat dry. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 1/2 teaspoons olive oil and tilt pan to coat bottom. Add chicken in a single layer and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate. Reduce heat to medium-high. Add remaining 1 1/2 teaspoons oil and onion; stir often until onion is limp and beginning to brown, 2 to 3 minutes. Add flour and stir to coat onion. Add fig mixture and stir until boiling. Return chicken to pan. Cover and simmer over low heat until chicken is no longer pink in center of thickest part (cut to test), 5 to 7 minutes. With tongs, transfer chicken to plates. Stir sherry into sauce. If desired for a smoother sauce, pour through a fine strainer into a bowl. Spoon sauce equally over chicken, then drizzle each portion with 1 tablespoon vinegar. Sprinkle with chives and add salt and pepper to taste.

Yield: 4 servings
Calories: 255
Fat: 5.2g
Fiber: 2.2g

Halibut Steamed with Ginger, Orange & Lime

Halibut Steamed with Ginger, Orange & Lime

Take some light cooking cues from a spa chef and steam halibut, or another mild white fish, over a fragrant broth made with orange juice, a splash of lime, and fresh ginger. Once the fish is cooked, the sauce is reduced and thickened with cornstarch. Also combine fresh and dry versions of an ingredient – fresh and ground ginger, for instance – to intensify the flavor.

ginger-halibut-su-637678-x

3 cups orange juice
1/3 cup lime juice
1 tablespoon ground ginger
4 pieces (4 oz. each) boned, skinned halibut fillet
1 tablespoon cornstarch
2 teaspoons minced fresh ginger
Salt
Cayenne
Asian chili oil (optional)
Thin shreds lime peel (green part only)

In the bottom of an 11- to 12-inch-wide steamer or in a deep 5- to 6-quart pan, combine orange juice, lime juice, and ground ginger. Set a nonstick or oiled rack at least 1 inch above surface of juice (elevate, if necessary, on the rim of a cheesecake pan or three clean, empty 2- to 3-in.-tall cans with both ends removed). Cover pan and bring juice to a boil over high heat. Rinse fish. Set pieces slightly apart on rack over boiling juice; cover pan and reduce heat to medium. Steam until fish is barely opaque but still moist-looking in center of thickest part (cut to test), 8 to 10 minutes. Lift out rack. With a wide spatula, lift fish from rack and set on a warm plate; cover to keep warm. Increase heat to high and boil pan juices, uncovered, until reduced to about 1 1/2 cups, 10 to 12 minutes. In a small bowl, mix cornstarch with 3 tablespoons water. Add mixture, along with fresh ginger, to reduced pan juices; stir until boiling. Add salt and cayenne to taste. Divide sauce evenly among four dinner plates. Lay a piece of fish in sauce on each plate. Garnish each portion with a few drops of chili oil and shreds of lime peel.

 

Yield: 4 servings

Calories: 226

Fat: 2.8g

Fiber: .4g

 

Pepper Coulis

Pepper Coulis

Notes: Executive chef Michel Stroot at the Golden Door uses red and yellow pepper coulis side by side in plate presentations to add color, moisture, texture, and flavor. If you’re in a hurry, instead of roasting fresh peppers, you can use 1 1/4 cups rinsed, drained canned roasted peppers. You can make the coulis ahead of time; cover and chill up to 3 days or freeze up to 6 months.

“Be sure to eat a variety of foods to keep your palette interested.”

coulis

1 red or yellow bell pepper (about 10 oz.)
1 tablespoon water
1 teaspoon olive oil
salt to taste
cayenne pepper to taste

Rinse 1 red or yellow bell pepper (about 10 oz.); pat dry. Set pepper in a 9-inch pie or cake pan and broil 3 to 4 inches from heat, turning as needed, until charred on all sides, about 15 minutes total. Let cool. With a small, sharp knife, remove and discard skin, stem, and seeds. Coarsely chop pepper and place in a blender or food processor. Add 1 tablespoon water and 1 teaspoon olive oil; whirl until smooth. Add salt and cayenne to taste. If coulis is thicker than desired, thin with 1 to 2 more tablespoons water.

Yield: 4 servings
Serving Size: ¼ C.
Calories: 26
Fat: 1.2g
Fiber: .9g

Vegetable Stock

Vegetable Stock

Notes: A fresh vegetable broth or stock is a staple for most spa kitchens. This all-purpose version comes from executive chef Cary Neff at Miraval Life in Balance Resort and Spa. Cool, cover, and chill it up to 1 week or freeze up to 6 months.


“remember, there are no bad foods, just bad portion sizes and frequency of consumption”

1 leek (about 12 oz.)
3 onions (1 1/2 lb. total), peeled and chopped
3 carrots (12 oz. total), scrubbed and chopped
2 stalks celery (4 oz. total), rinsed and chopped
8 ounces mushrooms, rinsed and quartered
2 Roma tomatoes (6 oz. total), rinsed and quartered
1 head fennel (about 1 lb.; optional), rinsed, stalks trimmed, and chopped
1 1/2 teaspoons dried parsley
1 1/2 teaspoons dried thyme
1 1/2 teaspoons dried oregano
1 tablespoon black peppercorns

Trim and discard root end from leek; split leek in half lengthwise and rinse well under running water, flipping layers to release grit. Coarsely chop leek and place in an 8- to 10-quart pan. Add onions, carrots, celery, mushrooms, tomatoes, fennel, parsley, thyme, oregano, peppercorns, and enough water to cover vegetables (about 2 qt.). Bring to a boil over high heat, then reduce heat and simmer, uncovered, for 2 hours, adding water as needed to keep vegetables barely covered. Line a colander with a layer of cheesecloth (or use a large, fine wire strainer); set over a large bowl. Pour stock mixture into colander and drain vegetables well; discard vegetables. You should have about 8 cups stock. If you have less, thin with water; if more, boil, uncovered, until reduced to that amount.

Yield: 8 cups
Serving Size: 1 C.
Calories: 18
Fat: .1g
Fiber: .9g

S’mores Bars

S’mores Bars

smores1/2 cup butter, softened
3/4 cup sugar
1 egg
1 teaspoon vanilla extract
1-1/3 cups all-purpose flour
3/4 cup graham cracker crumbs
1 teaspoon baking powder
1/8 teaspoon salt
5 milk chocolate candy bars (1.55 ounces each)
1 cup marshmallow crème

In a large bowl, cream butter and sugar until light and fluffy. Beat in egg and vanilla. Combine the flour, cracker crumbs, baking powder and salt; gradually add to creamed mixture. Set aside 1/2 cup for topping. Press remaining mixture into a greased 9-in. square baking pan. Place candy bars over crust; spread with marshmallow crème. Crumble remaining graham cracker mixture over top. Bake at 350° for 25-30 minutes or until golden brown. Cool on a wire rack. Cut into bars. Store in an airtight container. Yield: 1-1/2 dozen.

Yield: 18 Bars
Calories: 213
Fat: 9g
Fiber: 1g

Moroccan-Style Orange Salad

Moroccan-Style Orange Salad

ORANGESALAD_03 navel or Valencia oranges
3 T. olive oil
Juice of ½ orange
Juice of ½ lemon
¼ tsp. ground cinnamon
1 T. honey
Salt and pepper to taste
12 Pitted Kalamata Olives
1 avocado
1/2 small red or white onion, thinly sliced
1 T. toasted pine nuts
â…“ cup chopped fresh mint

Cut top and bottom ends off oranges. Using a sharp knife, peel rind along with outer layer of skin, exposing pulp. Cut each orange into 8 wheels. Reserve juice and set aside. Whisk olive oil, orange and lemon juices, cinnamon, and honey in a salad bowl. Add oranges, olives, avocado, onion, and pine nuts; mix with large spoon. Garnish with mint and drizzle with more olive oil. Serve cold or at room temperature.

Yield: 3 servings
Calories: 342
Fat: 54g
Fiber: 8g

Smoked Salmon in Herbed Pancakes

Smoked Salmon in Herbed Pancakes

For the pancakes:

1 cup multigrain pancake mix
1/2 cup milk
1 egg
1 tablespoon oil
1/3 cup finely chopped herbs (any combination of parsley, thyme and basil)

For the filling:

1/2 cup plain whole milk yogurt
1 teaspoon lemon juice
1/2 small onion, minced
Pinch salt and pepper
5 ounces sliced smoked salmon, shredded
1/3 cup micro greens

Make pancake batter per box instructions. Stir in herbs. Set aside. In another bowl, whisk yogurt, lemon juice, onion, salt and pepper. Refrigerate until used. Using herbed batter, cook 4 pancakes per instructions on the box. Lay pancakes on a plate. Top with salmon, add yogurt mix and then top with micro greens. Roll pancake. Secure with toothpick or kitchen twine.

Yield: 4 servings
Calories: 267
Fat: 9g
Fiber: 3g

Pupusas Revueltas

Pupusas Revueltas

1 lb. chicken breast, la_santaneca_pupusas_optground
1 T. vegetable oil
1/2 lb. lowfat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded, minced
1 small tomato, finely chopped
1/2 tsp. salt
5 C. instant corn flour (masa harina)
6 C. water

In nonstick skillet, sauté chicken in oil over low heat until it turns white. Stir chicken constantly to keep it from sticking. Add onion, garlic, green pepper, and tomato. Cook chicken mixture through. Remove skillet from stove and let mixture cool in refrigerator. Meanwhile, place flour in large mixing bowl and stir in enough water to make stiff, tortilla-like dough. When chicken mixture has cooled, mix in cheese. Divide dough into 24 portions. With your hands, roll dough into balls and flatten each into 1/2–inch thick circle. Put spoonful of chicken mixture in middle of each circle of dough and bring edges to center. Flatten ball of dough again until it is 1/2–inch thick. In very hot iron skillet, cook pupusas on each side until golden brown. Serve hot.

Yield: 12 servings
Serving Size: 2 Pupusas
Calories: 290
Fat: 7g
Fiber: 5g

Pasta Shells with Tuna, Lemon and Olives

Pasta Shells with Tuna, Lemon and Olives

Salt, for cooking pasta, optional
8 ounces medium-size pasta shells
1 (6-ounce) can solid white albacore tuna, packed in water, drained
1 C. store-bought olive salad
1 tsp. grated lemon zest
1 T. fresh lemon juice
2 tsp. capers, drained, for garnish
1/4 C. chopped fresh basil or parsley, for garnish
Lemon wedges, for garnish

Bring a large pot water to boil over high heat. Add salt, if using, and stir in pasta shells. Reduce heat to medium-high and cook shells, uncovered, 8 minutes until al dente (firm to the bite). Meanwhile, place tuna, olive salad, lemon zest and juice in a food processor fitted with metal blade or blender and puree 30 seconds until smooth. Drain pasta shells well in a colander, shaking it a few times to remove any water that clings to pasta. Return shells to pot. Fold in the sauce and stir to coat pasta well. Serve at once, garnished with capers, basil and lemon wedges.

Yield: 4 servings
Calories: 763
Fat: 58g
Fiber: 2g

Caramelized Shallot and Crispy Sage Macaroni and Cheese

Caramelized Shallot and Crispy Sage Macaroni and Cheese

carmelized-shallot-and-crispy-sage-macaroni-and-cheese-cake-batter-and-bowl-blog-kerstin-sinkevicius1 pound orecchiette pasta
2 tablespoons olive oil
2 cups chopped shallots
2 cloves garlic, minced
5 tablespoons butter
1/4 cup all-purpose flour
1 1/2 cups buttermilk
1 cup heavy cream
2 cups shredded sharp cheddar cheese
2 cups shredded gruyere cheese
1 teaspoon salt
1/4 cup chopped fresh sage

Prepare pasta according to package directions. Briefly, bring a large pot of water to a boil over high heat. Add pasta and cook 10 to 15 minutes, or until tender and drain. Heat olive oil over medium heat in a large pan. Add shallots and cook 15 to 17 minutes, stirring frequently, or until caramelized. Add garlic and sauté one additional minute. Meanwhile, melt 4 tablespoons butter in a saucepan over medium heat. Whisk in flour until smooth and cook one minute or until mixture starts to brown. Whisk in buttermilk and cream, and bring to a boil. Reduce heat to low and mix in cheddar cheese, gruyere cheese, and salt. Cook 5 minutes or until cheese is melted and mixture is smooth. Melt remaining 1 tablespoon butter in a small pan over medium heat. Add sage and turn off heat. Mix orecchiette pasta, caramelized shallots, cheese sauce, and crispy sage in a large bowl until well combined.

Yield: 8 servings
Calories: 685
Fat: 41g
Fiber: 2g

spinach and corn pancakes

spinach and corn pancakes

½ C. whole-wheat flour
1 C. fat-free (skim) milk
2 T. vegetable oil
2 large eggs
1 C. frozen chopped spinach, thawed and drained
1 C. frozen whole corn kernels, thawed
¼ tsp. ground black pepper
Nonstick cooking spray

Measure flour into a large mixing bowl. In a smaller bowl, combine milk, oil, and eggs, and mix well. Add milk mixture to flour, and mix until smooth. Add spinach, corn, and pepper to mixture, and stir well. Heat a large nonstick sauté pan or griddle. Spray lightly with cooking spray. Spoon batter ¼ cup at a time onto the pan. Cook each pancake for 2–3 minutes, or until the bottom holds together and is golden brown. Carefully flip and cook the second side for an additional 1–2 minutes. Serve immediately.

Yield: 16 pancakes
Serving Size: 4 Pancakes
Calories: 227
Fat: 10g
Fiber: 4g

Crab Salad on Cucumber Rounds

Crab Salad on Cucumber Rounds

44179_original1 or 2 stalks fresh lemon grass (each 10 to 12 in. long) or 1 tablespoon grated lemon peel (yellow part only)

12 fresh or thawed frozen kaffir lime leaf sections (each 1 1/2 to 2 in. long) or 1 tablespoon grated lime peel (green part only)

1/3 pound shelled cooked crab

1/4 cup thinly slivered shallots

1 tablespoon finely shredded carrot

1 tablespoon chopped fresh cilantro

1 tablespoon chopped fresh mint leaves

1 tablespoon chopped green onion

2 tablespoons lime juice

1 1/2 teaspoons Thai roasted-chili paste (purchased or homemade)

1 teaspoon Asian fish sauce or salt to taste

1 teaspoon sugar

About 8 ounces English cucumber

 

Rinse lemon grass. Cut off and discard tough tops and root ends; peel off and discard tough outer green layers of stalks down to tender white parts. Finely chop enough to make 1/4 cup. Rinse kaffir lime leaves. Stack three or four leaves at a time and cut crosswise into very fine shreds. In a bowl, mix lemon grass, kaffir lime leaves, crab, shallots, carrot, cilantro, mint, and green onion. In a small bowl, mix lime juice, chili paste, fish sauce (but not salt, if using), and sugar. Just before serving, stir lime-juice mixture into crab mixture. If not using fish sauce, add salt to taste. Rinse cucumber and cut crosswise into about 24 rounds about 1/4 inch thick. Top each slice with a scant tablespoon crab mixture.

 

Yield: 8 servings

Calories: 36

Fat: .7g

Fiber:

 

California Thai Garden Supper Menu: 

Crab Salad on Cucumber Rounds

Glass Noodle Salad with Shrimp & Chicken

Thai Green Curry Fish

Coconut Tapioca Pudding with Mango

 

Glass Noodle Salad with Chicken & Shrimp

Glass Noodle Salad with Chicken & Shrimp

This colorful salad has a light, sweet-tart dressing punctuated by pickled garlic. The salad and dressing can be prepared through step 2 up to 1 day ahead; cover separately and chill.

 

6d746b276ffcdc76b8bbcc1a18d11cdf0 ounces boned, skinned chicken breast

4 ounces dried bean threads (saifun) or dried angel hair pasta

6 ounces shelled cooked tiny shrimp, rinsed

1/2 cup slivered red onion

1/2 cup chopped pickled garlic (purchased or homemade)

1/4 cup slivered red or yellow bell pepper

2 tablespoons chopped fresh cilantro

2 tablespoons chopped green onion

3 tablespoons liquid from pickled garlic

3 tablespoons lime juice

2 tablespoons sugar

About 1 tablespoon Asian fish sauce or about 1/2 teaspoon salt

5 cups baby arugula leaves or baby salad mix (5 oz.), rinsed and crisped

 

In a 3- to 4-quart pan over high heat, bring 1 1/2 to 2 quarts water to a boil. Meanwhile, rinse chicken; chop into 1/4-inch pieces. Add bean threads or angel hair pasta to boiling water and stir to separate; cook until barely tender to bite, 3 to 4 minutes. Stir in chicken and cook just until chicken is white in center of thickest part (cut to test) and noodles are tender, about 1 minute. Drain noodles and chicken; rinse with cold water and drain thoroughly. In a bowl, combine noodle mixture with shrimp, red onion, pickled garlic, bell pepper, cilantro, and green onion. In a small bowl, mix liquid from pickled garlic, lime juice, sugar, and fish sauce to taste. Just before serving, combine dressing with noodle mixture. Divide arugula equally among dinner plates, or arrange all on a large platter. Mound glass noodle salad on or next to greens. Drizzle any remaining dressing left in bowl over arugula.

 

Yield: 8 Servings

Calories: 157

Fat: .9g

Fiber: 1g

 

California Thai Garden Supper Menu: 

Crab Salad on Cucumber Rounds

Glass Noodle Salad with Shrimp & Chicken

Thai Green Curry Fish

Coconut Tapioca Pudding with Mango

Thai Green Curry Fish

Thai Green Curry Fish

curry-fish-su-1010517-x1 star anise or 3/4 teaspoon anise seeds

1 teaspoon cumin seeds

1 teaspoon coriander seeds

1 cup canned coconut milk

Green curry paste

1 3/4 cups fat-skimmed chicken broth

1/2 cup fresh Thai basil leaves or regular sweet basil leaves, rinsed

2 tablespoons Asian fish sauce

1 tablespoon sugar

6 fresh or thawed frozen kaffir lime leaf sections (each 1 1/2 to 2 in. long) 2 teaspoons grated lime peel (green part only)

3 pounds boned, skinned halibut or catfish fillets

1 1/2 tablespoons vegetable oil

2 pounds green beans, rinsed and stem ends trimmed

1 red bell pepper (about 6 oz.), rinsed, stemmed, seeded, and slivered

2 teaspoons cornstarch

6 to 8 cups hot cooked brown or jasmine rice

1/4 cup finely slivered fresh basil leaves

Salt and pepper

 

Break star anise into small pieces. In a 10- to 12-inch frying pan over medium-high heat, stir star anise or anise seeds, cumin, and coriander until fragrant, 2 to 3 minutes. Pour spices into a blender and whirl until finely ground, or pour into a mortar and grind with a pestle. Add coconut milk to frying pan; stir often over medium-high heat until milk is bubbly and fat begins to separate, 2 to 6 minutes (reduce heat if milk splatters out of pan). Add all the curry paste and stir until aromatic, 2 to 3 minutes. Add 1 1/4 cups broth, ground spices, whole basil leaves, fish sauce, and sugar. Rinse kaffir lime leaves, tear each in half, and stir into sauce; set aside. Rinse fish and pat dry; cut into eight equal pieces and arrange in a 12- by 16-inch baking pan. Drizzle oil over fish and turn pieces to coat; set slightly apart. Bake in a 400° regular or convection oven until fish is barely opaque but still moist-looking in center of thickest part (cut to test), 10 to 15 minutes for halibut, 8 to 10 minutes for catfish. Meanwhile, in a 5- to 6-quart pan over high heat, bring 2 1/2 to 3 quarts water to a boil. Add beans and cook until almost tender to bite, 3 to 5 minutes. Stir in bell pepper, then drain immediately. Just before fish is done, stir green curry sauce over high heat until hot again. In a small bowl, mix remaining 1/2 cup broth with 2 teaspoons cornstarch. Add to hot curry sauce and stir until it boils and thickens, about 1 minute. If desired, remove kaffir lime leaves. Mound hot rice on eight dinner plates. Lay fish on top and scatter beans and pepper strips around fish. Spoon curry sauce over and around fish. Sprinkle slivered basil over the top. Or serve fish, sauce, and vegetables on a large platter, with rice in a bowl alongside. Add salt and pepper to taste.

 

 

Yield: 8 servings

Calories: 542

Fat: 18g

Fiber: 5.3g

 

California Thai Garden Supper Menu: 

Crab Salad on Cucumber Rounds

Glass Noodle Salad with Shrimp & Chicken

Thai Green Curry Fish

Coconut Tapioca Pudding with Mango

Lavender Berry Crisp

Lavender Berry Crisp

76b7898f69a82 to 3 tablespoons dried culinary ‘Provence’ lavender buds

2 tablespoons quick-cooking tapioca

1 1/4 cups sugar

2 teaspoons ground cinnamon

4 cups blueberries, rinsed

4 cups raspberries, rinsed

3 tablespoons lemon juice

1 cup all-purpose flour

1/2 cup (1/4 lb.) butter, cut into 1/2-inch chunks

1/2 cup chopped almonds

In a blender, whirl lavender and tapioca until finely ground. Pour into a large bowl. Stir in 3/4 cup sugar and the cinnamon. Add blueberries, raspberries, and lemon juice; mix gently. Pour into a shallow 2 1/2- to 3-quart baking dish. In a food processor or bowl, combine flour, remaining 1/2 cup sugar, and butter. Whirl or rub in with your fingers until coarse crumbs form. Stir in almonds. Squeeze handfuls of the nut mixture together, then crumble into about 1/2-inch chunks over fruit mixture. Set dish on a foil-lined baking pan. Bake in a 350° oven until juices are bubbling in the center and streusel is browned, 60 to 70 minutes. Cool on a rack at least 45 minutes. Serve warm or cool. Spoon crisp into bowls.

 

Yield: 8 servings

Calories: 409

Fat: 17g

Fiber: 5.9g

 

Chicken Pomodoro

Chicken Pomodoro

2 boneless, skinless chicken breasts, halved, pounded to ¼-inch thick (8 oz. each)

Salt and black pepper

2 T. all-purpose flour

2 T. olive oil

¼ C. Vodka

½ C. low-sodium Chicken Broth

¼ C. Heavy Cream

1 C. halved Cherry Tomatoes (or ½-3/4 C. diced Tomatoes)

2 T. Fresh Lemon Juice

¼ C. minced Scallions

6260385753_800f71e8f2

Season cutlets with salt and pepper, then dust with flour. Coat a large sauté pan with nonstick spray. Add oil and heat over medium-high. Sauté cutlets until brown, 2–3 minutes per side. Transfer cutlets to a plate. Off heat, deglaze pan with vodka and cook until liquid evaporates. Add broth and cream and reduce until thick, 2–3 minutes. Stir in tomatoes and lemon juice and bring to a simmer. Return cutlets to pan and cook to warm through, 1 minute per side. Serve cutlets with sauce and garnish with scallions.

 

Yield: 4 Servings

Calories: 301

Fat: 16g

Fiber: 1g

Okanagan Green Salad with Fruit and Chèvre

Okanagan Green Salad with Fruit and Chèvre

1/4 cup fine dried bread crumbs

2 teaspoons herbes de Provence

1 log (about 6 oz.) fresh chèvre (goat cheese)

7 tablespoons extra-virgin olive oil

1/2 cup pine nuts

1/2 cup fresh raw corn kernels (from 1 ear corn)

1/4 cup white wine vinegar

1 clove garlic, peeled and minced

1 teaspoon Dijon mustard

8 ounces mixed baby salad greens (about 8 cups)

1 nectarine, rinsed, pitted, and cut into ½-inch chunks

1/3 cup raspberries, rinsed

1/3 cup blueberries, rinsed

Blossoms from 5 stems fresh lavender, rinsed

 

On a small rimmed plate, mix breadcrumbs and 1 ½ teaspoons herbes de Provence. Coat chèvre log with 2 tablespoons olive oil, then gently roll the log in bread-crumb mixture. Place on a baking sheet and bake in a 400° regular or convection oven until breadcrumbs are golden, 10 – 12 minutes. Let cool slightly. Meanwhile, spread pine nuts in a small baking pan; toast in same oven until light golden, 3 to 5 minutes. Let cool. Combine corn kernels with 1 cup water in a 1- to 1 ½-quart pan over high heat; bring to a simmer and cook just until corn kernels are heated through, about 2 minutes. Drain, rinse with cold water, and drain again. In a large bowl, whisk remaining 5 tablespoons olive oil, vinegar, garlic, mustard, and remaining ½ teaspoon herbes de Provence until smoothly blended. Add salt and pepper to taste. Add salad greens, corn kernels, nectarine, raspberries, blueberries, and half the pine nuts and mix gently to coat. Divide among salad plates. Cut chèvre into ½-inch slices or chunks. Top salads evenly with chèvre, remaining pine nuts, and lavender blossoms.

 

Yield: 4-6 servings

Calories: 337

Fat: 29g

Fiber: 2.4g

 

 

Huckleberry Streusel Muffins

Huckleberry Streusel Muffins

GLAC_Huckleberry_DavidRestivoNPS2 C. All Purpose Flour

1/3 C. Granulated Sugar

1 T. Baking Powder

3/4 tsp. Salt

1 C. Milk

1 Large Egg

3 T. Butter, Melted

2 tsp. Vanilla

1 C. fresh, rinsed Huckleberries

Streusel (recipe follows)

 

In a large bowl, thoroughly mix flour, sugar, baking powder and salt; make a well in the center of the mixture.  In a 2 cup glass measure, beat milk, egg, butter and vanilla; pour into center of well.  Mix gently just until dry ingredients are moistened.  Batter will be lumpy.  Stir in huckleberries.  Spoon batter equally into 12 paper lined muffin cups, filling about 3/4 full.  Sprinkle streusel evenly over batter.  Bake at 425 until streusel is lightly browned.  Remove muffins from pan and remove to wire rack to cool.

Streusel:  In food processor, whir 1 C. flour and 1/2 cup brown sugar until blended.  Add 1/2 cup cold butter, cut into chunks and whirl until mixture forms coarse crumbs.

Serving Size: 1 Muffin

Yield: 12 servings

Calories: 291

Fat: 12g

Fiber: 1.1g

Alaska Surimi Seafood Lettuce Cups

Alaska Surimi Seafood Lettuce Cups

recipesLettuceCup12 oz. Alaska Surimi Seafood (Imitation Crab)
1-1/2 cups cooked rice (preferably short grain Japanese rice)
1/2 cup cucumber, peeled, seeded and chopped
1/2 cup avocado, peeled and chopped
1 cup Asian-style salad dressing, bottled (preferably with ginger and wasabi), or for a lighter version use a low- or non-fat dressing
1/4 cup pickled ginger, chopped, optional garnish
1/2 cup toasted nori (seaweed), optional garnish
3 Tablespoons toasted sesame seeds, garnish
1 head iceberg lettuce

Cut off the bottom third of the lettuce head. Soak lettuce top in ice water for 10 minutes – this will help separate the leaves. Carefully separate the outer lettuce leaves, one at a time, to make the cups. Using scissors, trim each lettuce cup to form circles. A head of iceberg should yield 8 to 10 lettuce cups. Save the lettuce core for a chopped lettuce salad.  Combine Alaska Surimi Seafood, cooked rice, cucumber and avocado in a large bowl. Add salad dressing; toss to coat all ingredients. Place lettuce cups on a large plate and fill each with about 1/2 cup of the surimi-rice filling. Garnish with pickled ginger (optional), nori (optional) and sesame seeds to serve.

Yield: 4 Servings
Serving Size: 2 Lettuce cups with non-fat dressing
Calories: 295
Fat: 7g
Fiber: 2g

Egg Roll Mozzarella Sticks

Egg Roll Mozzarella Sticks

eggroll12 pieces string cheese
12 egg roll wrappers
Oil for deep-fat frying
Marinara or spaghetti sauce

Place a piece of string cheese near the bottom corner of one egg roll wrapper (keep remaining wrappers covered with a damp paper towel until ready to use). Fold bottom corner over cheese. Roll up halfway; fold sides toward center over cheese. Moisten remaining corner with water; roll up tightly to seal. Repeat with remaining wrappers and cheese. In an electric skillet, heat 1/2 in. of oil to 375°. Fry sticks, a few at a time, for 30-60 seconds on each side or until golden brown. Drain on paper towels. Serve with marinara sauce.

Yield: 1 dozen
Serving Size: 1 Mozzarella Stick (without Sauce)
Calories: 241
Fat: 14g
Fiber: 1

Ancho Adobo Tacos de Bistec with Grilled Corn and Tomatillo Salsa

Ancho Adobo Tacos de Bistec with Grilled Corn and Tomatillo Salsa

Grilled Corn and Tomatillo Salsa:
3 to 4 ears fresh corn
3 fresh tomatillos, papery skin removed, rinsed well and diced (about 1 cup)
1/4 cup chopped fresh cilantro
1 green onion, chopped (about 2 tablespoons)
1 radish, halved and thinly sliced (about 2 tablespoons)
2 tablespoons diced red onion
3 tablespoons fresh lime juice
2 tablespoons olive oil
1 tablespoon diced jalapeño peppers
1/4 teaspoon salt

Ancho Adobo Steak:
6 cloves garlic
1/4 cup fresh cilantro leaves
6 tablespoons fresh lime juice
2 tablespoons water
1 tablespoon powdered ancho chile pepper, such as McCormick Gourmet Collection
1 1/2 teaspoons salt
1 teaspoon paprika
1 teaspoon crushed red pepper
1/2 teaspoon coarse ground black pepper
1/2 teaspoon ground cumin
1 1/2 pounds boneless beef sirloin steak
3 boiler onions, halved
12 corn tortillas (5 1/2-inch)

For the salsa, remove husks and silk strands from corn. Soak in water for 15 minutes. Grill corn over medium-high heat 10 minutes or until tender and lightly charred, turning occasionally. Cut kernels off cobs (about 2 cups). Mix corn, tomatillos, cilantro, green onion, radish, red onion, lime juice, oil, jalapeño peppers and salt in large bowl until well blended. Cover. Refrigerate at least 15 minutes to blend flavors. For the steak, place garlic, cilantro, lime juice, water, ancho chile powder, salt, paprika, red pepper, black pepper, and cumin in food processor. Cover. Process until smooth. Reserve 2 tablespoons. Place steak in glass dish. Add remaining adobo; turn to coat well. Cover. Refrigerate 15 minutes or longer for extra flavor. Remove steak from adobo. Discard any remaining adobo. Grill steak over medium-high heat 3 to 4 minutes per side or until desired doneness, brushing with reserved 2 tablespoons adobo. Grill onions 2 to 3 minutes per side or until slightly charred. Grill tortillas 1 minute per side or until warmed. Slice steak into thin slices. Slice onions into thin strips. Serve steak and onions in tortillas. Top with salsa. Tips: Boiler onions are small onions with a sweet, pungent flavor. They are often used whole in recipes for stews, kabobs and roasts. If unavailable, substitute cippolini or small sweet onions.

Yield: 12 Tacos
Serving Size: 1 Taco
Calories: 399
Fat: 11g
Fiber: 5g

Baked Parmesan Tomatoes

Baked Parmesan Tomatoes

tomatoes4 tomatoes, halved horizontally
1/4 C. freshly grated Parmesan cheese
1 tsp. chopped fresh oregano
1/4 tsp. salt
Freshly ground pepper, to taste
4 tsp. extra-virgin olive oil

Preheat oven to 450° F.Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.

Yield: 4 Servings
Calories: 91
Fat: 6g
Fiber: 2g

Mushroom Linguine

Mushroom Linguine

linguine-su-633515-x8 ounces dried linguine

1 cup fat-skimmed chicken broth or vegetable broth

1/3 cup whipping cream

Sautéed mushrooms

2 tablespoons chopped parsley

Salt and pepper

Finely shredded parmesan cheese

 

In a 5- to 6-quart pan over high heat, bring 3 quarts water to a boil. Add linguine, stir, and cook until barely tender to bite, 7 to 9 minutes. Drain. Add broth and whipping cream to sautéed mushrooms in pan over high heat; stir until mixture is boiling. Add drained pasta and stir until hot. Pour onto a platter or dinner plates. Garnish pasta with parsley, and add salt, pepper, and shredded parmesan cheese to taste.

 

Yield: 4 servings

Calories: 374

Fat: 14g

Fiber: 2.9g

Sautéed Mushrooms

Sautéed Mushrooms

1 pound assorted fresh mushrooms

2 tablespoons olive oil

1/3 cup chopped shallots

1 teaspoon dried thyme

Salt and pepper

 

Trim and discard tough or discolored stem ends and any bruised spots or blemishes from mushrooms. (If you’re using shiitakes, remove their entire stems.) For firm mushrooms, wipe dirt off with a damp cloth or rinse thoroughly under cool running water and pat dry. For delicate mushrooms with lots of places for dirt to hide, submerge in a bowl of cool water and gently agitate with your hands to loosen any particles. Drain, rinse thoroughly under running water, and gently pat dry. Slice large, fat mushrooms about 1/4 inch thick; cut thin ones into bite-size pieces; leave small ones whole. Pour olive oil into a 12-inch frying pan or 5- to 6-quart pan over high heat; add mushrooms, shallots, and thyme and stir often until mushrooms are browned, 8 to 10 minutes. Add salt and pepper to taste.

 

Serving Size: ½ cup

Calories: 98

Fat: 7.2g

Fiber: 1.5g

Zesty Avocado Cilantro Buttermilk Dressing

Zesty Avocado Cilantro Buttermilk Dressing

avocilantro3/4 cup low-fat buttermilk

1 small jalapeno, seeds removed, leave them in if you want it spicy

1/4 cup of fresh cilantro

1 medium haas avocado

1 clove garlic

2 T. chopped scallion

juice of 1 lime

1/8 tsp. cumin

1/4 tsp. fresh ground pepper

1/2 tsp. kosher salt

Combine all the ingredients in a blender and blend until smooth. For a thinner dressing add more buttermilk, for a thicker dip use less.

Yield: 6 servings

Calories: 65

Fat: 4.8g

Fiber: 2.2g

Pat’s Mini Ham Biscuits

Pat’s Mini Ham Biscuits

1 (25-ounce) bag frozen unbaked biscuits
12 ounces sliced cooked country ham or 12 ounces sliced cooked sugar-cured ham
4 to 5 tablespoons mayonnaise
1 tablespoon finely minced onion or pickle relish
1/4 cup all-purpose flour, for dusting
Fresh parsley, for garnish

Place frozen biscuits on an ungreased baking sheet; set them aside to thaw at room temperature while you prepare the ham. Tear ham into pieces; place in a food processor. Process until the ham is ground and crumbly, 10 seconds. Transfer ham to a mixing bowl; stir in 4 tablespoons mayonnaise and the onion or pickle relish. Add another 1 tablespoon of mayonnaise if needed to bind the ham. Cover the bowl with plastic wrap; refrigerate while you cut out and bake the biscuits. Preheat the oven to 375 degrees. Lightly dust a work surface or cutting board with flour. When the biscuits are still cool to the touch but are soft enough to cut, place them on the lightly floured surface. Use a 1 1/2-inch biscuit cutter or round cookie cutter to cut each biscuit into three rounds. Place the biscuit rounds on the baking sheet. Discard the scraps of dough. Bake biscuits until they are golden brown, 18 to 20 minutes. When the biscuits are cool enough to handle, split them in half with a fork, spoon on a teaspoon of the ham mixture and replace the tops. Place on a serving tray garnished with parsley; serve at once.

Yield: 36 Biscuits
Serving Size: 1 Biscuit
Calories: 79
Fat: 2.5g
Fiber: 0g

Aromatic Mushroom Galette

Aromatic Mushroom Galette

1gallette4 package refrigerated crescent rolls
8oz. sliced Mushrooms
3 cloves Garlic, crushed in garlic press
2 T. EVOO or melted Butter
½ C. grated Parmesan Cheese
¼ C. chopped Parsley
1 tsp. dried Oregano
Salt to taste

Preheat oven to 375. Unwrap crescent rolls and unroll dough into 8 triangles. Place an ungreased baking sheet or pizza stone on a work surface. Arrange triangles of dough to form an 8-pointed star. Pointed tips should face away from center of star. Start by placing one triangle in 12 o’clock position, one in 6 o’clock position, one at 3 o’clock and one at 9 o’clock. Place remaining 4 triangles in remaining empty spaces. Edges of dough triangles should overlap each other slightly but there will be a hole in center of star. Using your fingertips, press down on dough to seal edges where they overlap. To fill hole, press base of each triangle toward center until hole is evenly covered with dough. Then, using your hand, press down on dough so that it is flat, with no gaps. Place mushrooms, garlic, olive oil or butter, 1/4 cup parmesan cheese, parsley and oregano in a mixing bowl and stir to combine. Season with salt. Spoon mushroom filling into center of dough, then pull tips of dough up and fold over filling to create a bundle. There will be gaps between triangles of dough on top of filling. Press down slightly on bundle. Sprinkle remaining 1/4 cup parmesan cheese over top of galette. Bake galette 22 to 25 minutes until crust is deeply browned and mushroom filling bubbles. Remove galette from oven, run a metal spatula underneath to loosen it, then slice into wedges and serve warm.

Yield: 8 servings
Calories: 162
Fat: 10g
Fiber: .5g

Applesauce and Cheese Biscuits

Applesauce and Cheese Biscuits

cottage-cheese-biscuits-300x2002 c. flour
¼ tsp. baking soda
4 Tbsp. shortening
¾ c. cheddar cheese (grated)
2 tsp. baking powder
1 tsp. salt
¾ c. applesauce
2 T. butter
1/8 tsp. garlic powder

Mix dry ingredients and cut in shortening. Add applesauce and cheese. Roll dough to ½-inch thickness and cut with a biscuit cutter or use the rim of a glass. Bake eight or 10 minutes in a preheated 400-degree oven. While baking, melt butter and mix in garlic powder. Drizzle over baked biscuits.

Yield: 8 biscuits
Calories: 175
Fat: 8g
Fiber: 1g

Bistro Beef in Beer Stew

Bistro Beef in Beer Stew

1/4 C. all-purpose flour

1 tsp. salt

1/2 tsp. each dried thyme, marjoram leaves and black pepper

2 lb. beef stewing cubes

2 T. vegetable oil

1 C. dark flat beer

1 C. beef stock

2 T. tomato paste

1 T. each Dijon mustard and red wine vinegar

2 tsp. Worcestershire sauce

1 large onion, chopped

4 cloves garlic, minced

2 C. baby carrots

1 C. button mushrooms

1/2 C. sour cream

 

In a large heavy plastic bag, combine flour, salt, thyme, marjoram and pepper. In batches, add beef cubes to flour mixture and toss to coat. Transfer to a plate. In a large non-stick skillet, heat half of the oil over medium-high heat; cook beef, in batches, adding more oil as needed, for 8-10 minutes or until browned on all sides. With slotted spoon, transfer to 3.5 to 6 l (3 1/2 to 6 quartt) slow cooker. Add beef and stock to skillet and bring to a boil, stirring to scrape up any brown bits. Transfer to slow cooker. Add tomato paste, mustard, vinegar, Worcestershire sauce, onion, garlic, carrots and mushrooms to slow cooker; mix well. Cook, covered, on low for 8-10 hours or on high for 4-6 hours or until vegetables are tender and stew is bubbling. Stir in sour cream just before serving.

 

Yield: 6 servings

Calories: 382

Fat: 19g

Fiber:

 

Veal Paprika with Wine

Veal Paprika with Wine

3 T. Shortening

2 lb. Boneless veal, cubed

3 T. Flour

1 C. Hot water

1/2 C. White wine

1 can Mushrooms (6 3/4 oz)

2 T. Chopped parsley

1 Onion, diced

1 tsp. Paprika

Salt

Pepper

1 C. Sour cream

Heat shortening in a heavy skillet. Add veal; brown well. Stir in flour. Add water and wine. Stir constantly until the mixture is thick and smooth. Add mushrooms, including liquid, parsley, onion, paprika, a dash of pepper and salt to taste. Cover and simmer 45 minutes to an hour. Stir frequently to prevent sticking. Heat but do not boil.

Yield: 4 servings

Calories: 487

Fat: 12g

Fiber: 4g

Upside Down Pizza

Upside Down Pizza

upside down pizza1 medium-size onion, chopped

1 sweet red pepper, cored, seeded, and chopped

1/2 lb sweet or hot Italian-style turkey sausage, casings removed

1 lb extra-lean ground beef

3/4 tsp. dried Italian herb seasoning

3/4 tsp. garlic salt

1-1/2 C. prepared tomato pasta sauce with mushrooms

1-1/2 C. shredded part-skim mozzarella cheese

2 large eggs

1 C. nonfat milk

2 tsp. olive oil

1/4 tsp. salt

1-1/4 C. all-purpose flour

2 T. shredded Parmesan cheese

Heat oven to 400 deg F. Coat 11 x 7 x 2-inch glass baking dish with cooking spray. Coat large nonstick skillet with cooking spray. Place over medium-high heat. Add onion and red pepper; cook until softened, about 5 minutes. Add turkey sausage and ground beef; cook, breaking up clumps with a wooden spoon, until meat is no longer pink, 7 to 8 minutes. Remove skillet from heat. Stir in Italian seasoning, salt, and pasta sauce. Spoon into prepared baking dish. Sprinkle with mozzarella. Whisk together eggs, milk, oil, and salt in medium-size bowl. Whisk in flour to form smooth batter. Spread batter over mixture in baking dish. Sprinkle with Parmesan. Bake for 30 minutes or until top is lightly browned. Let cool 10 minutes before cutting into 8 servings.

 

Yield: 8 servings

Calories: 353

Fat: 13g

Fiber: 3g

 

Savory Roasted Butternut Squash

Savory Roasted Butternut Squash

pic4rlOc21 1/2 pounds peeled, seeded, and cubed butternut squash (many grocery stores have 12-ounce packages of fresh, ready-to-cook butternut squash in the produce aisles)
1 T. extra-virgin olive oil
1 tsp. kosher salt
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. ground cumin
2 pinches cayenne pepper (more if you’d like it spicier)
1/4 tsp. dried parsley

Preheat oven to 450 degrees and line a baking sheet with aluminum foil. Set aside. In a small bowl, whisk together the olive oil and the spices. Place the squash on the prepared baking sheet and then drizzle with the olive oil mixture. Use your hands to toss to combine. Spread the squash evenly on the baking sheet and bake until desired doneness is reached–if you like it tender and squash-y, 25-30 minutes should do it. If you prefer a deeper flavor and a some pieces with crispier, edges, bake for 35-40 minutes, tossing with a spatula about halfway through. Serve immediately.

Yield: 6 servings
Calories: 65
Fat: 2.4g
Fiber: 3.3g

Baked Ham and Egg Cups

Baked Ham and Egg Cups

baked ham and egg cups4 eggs
1 C egg substitute (or an additional 4 whole eggs instead)
3/4 C shredded low-fat sharp cheddar cheese
1/4 C shredded Parmesan cheese
1/4 C cottage cheese
5 oz frozen spinach, defrosted, water squeezed out and roughly chopped (that’s half a standard frozen box of spinach)
1/3 C roasted red peppers, diced (jarred, or make your own)
1 oz finely diced ham, canadian bacon, or crumbled bacon (about 1/4-1/3 C)
1/4 C sliced green onions
1/4 tsp. kosher salt
1/8 tsp. black pepper
1/2 tsp. hot sauce

Foil muffin tin liners OR 12 slices ham

Preheat oven to 350. In a bowl, combine all ingredients (except ham slices) and stir well. If using ham slices, spray muffin tin with non-cook spray and place one piece of ham in each well to form a bowl. If using foil muffin liners, spray the insides of the liners with non-stick spray. Evenly divide egg mixture between the 12 muffin wells (about 1/4 C each), being careful to keep ingredients well dispersed. You want them to fill right up to the top. Place in the oven and bake for 15-20 minutes. The tops should be puffed and just barely set on top. Eggs will sink after cooling. Store them in an airtight container in the fridge, or freeze them. When reheating in the microwave, make sure to take off the foil liner! And if you’re reheating from frozen, I try to take them out the night before so they can thaw in the fridge. Then when you microwave them, set them on a folded paper towel to drain excess moisture. Eat them alone, or for a well-rounded breakfast crumble on top of a piece of whole grain toast along with a glass of milk and a piece of fruit. Makes 12.

Yield: 12 servings
Serving Size: 1 mini Quiche (in foil cup, not ham)
Calories: 87
Fat: 3g
Fiber:

Crispy Potato Roast

Crispy Potato Roast

crispy potato roast3 tablespoons butter, melted
3 tablespoons extra-virgin olive oil
10 – 12 russet potatoes, peeled
Kosher salt
1 small onion or 4 shallots, peeled and sliced very thin
1/2 teaspoon red pepper flakes (optional)
4 – 6 fresh thyme sprigs
About 3 ounces pancetta, cubed

Preheat oven to 375 degrees. Combine the oil and melted butter in a small dish. Set aside. Brush a round baking dish (around 9 – 10 inches) with a little of the butter and oil mixture. Slice the potatoes as thin as possible crosswise. Arrange potatoes vertically in the baking dish. Wedge onion or shallot slices throughout potato slices – in about 3 or 4 sections of each potato. Sprinkle with salt and pepper flakes (use some black pepper if not using red pepper flakes). Brush with the remaining butter and oil mixture. Bake for 1 hour and 25 minutes uncovered. If you find at any time throughout baking that the potatoes are too dry, a little of the olive oil/butter from the bottom of the baking dish can be brushed on the slices. Also, a butter knife can be used to separate some of the slices if there are some sticking together too much. While potatoes are baking, brown the pancetta in a small pan. Remove with a slotted spoon and drain on paper towel. Set aside. Remove potatoes from oven. Add pancetta by scattering around throughout the potatoes. Lay the thyme sprigs on top of potatoes. Bake for an additional 35 minutes. Remove from oven. Sprinkle on a little more kosher salt. Serve immediately. Sour cream is a great accompaniment to the potatoes.

Yield: 6 servings
Calories: 187
Fat: 14.4g
Fiber: 1g

Note – the nutritional information provided doesn’t seem right to me.  2 potatoes, 1 T. fat, 1/2 oz. pancetta per person seems like it should add up to more than 187.  Even if they were tiny potatoes?

Avocado Garden Salad

Avocado Garden Salad

salad6 cups torn or cut mixed salad greens
3 medium tomatoes, chopped
5 green onions, chopped
1 small cucumber, peeled and chopped
2 tablespoons lemon juice
1⁄3 teaspoon garlic powder
½ teaspoon ground black pepper
½ teaspoon salt
1 large avocado, peeled

Mix salad greens, tomatoes, onions, and cucumber in a large serving bowl. In a small bowl, mix lemon juice, garlic powder, ground black pepper, and salt. Pour over salad mixture and toss together. Cut avocado in half lengthwise. Remove pit and peel avocado halves. Slice into thin wedges, about 1/8-inch thick. Arrange avocado slices on top of salad and serve immediately
Yield: 6 servings.
Serving Size: 1½ cups per serving
Calories: 78
Fat: 5g
Fiber: 4g

Seared Tuna with Fennel Seed and Caper Brown Butter

Seared Tuna with Fennel Seed and Caper Brown Butter

Seared Tuna with Fennel Seed and Caper Brown Butter1-1/2 Tbs. fresh lemon juice
1 Tbs. capers, drained, coarsely chopped if large
6 Tbs. unsalted butter, cut into six pieces
1/4 C. heavy cream
4 1-inch-thick tuna steaks (6 to 8 oz. each)
1 Tbs. fennel seeds, crushed
3/4 tsp. kosher salt
1/2 tsp. freshly ground black pepper
2 Tbs. vegetable oil

Put the lemon juice and capers in a 1-qt. heatproof measuring C.. Bring the butter and cream to a brisk simmer in a small saucepan over medium heat, whisking often. The mixture will look homogenous at first and then will separate and begin to turn golden brown. Continue to whisk until it turns a dark rust color, about 10 minutes total. Carefully pour the brown butter mixture into the lemon juice; the butter will boil up and sputter. Whisk to combine and return to the saucepan, off the heat. Sprinkle the tuna on both sides with the fennel seeds, salt, and pepper. Heat the oil in a 10- to 12-inch heavy skillet (preferably cast iron) over medium-high heat until shimmering hot. Sear the tuna on both sides until done to your liking, about 2 minutes per side for medium rare (still raw in the middle) or 3 minutes per side for medium (just pink in the middle). Transfer the tuna to plates. If necessary, quickly reheat the sauce. Serve the tuna drizzled with the sauce.

Yield: 4 servings
Calories: 600
Fat: 33g
Fiber: 0g

Shrimp Chowder

Shrimp Chowder

Shrimp Chowder

 

3 Tablespoons light butter spread

1 stalk celery, diced

½ small onion, peeled, halved

1  carrot, halved

1 pinch marjoram

1 pinch ground nutmeg

1 Tablespoon lemon juice

2 cups chicken stock

8 ounces shrimp, uncooked

1 cup milk

 

Place butter, celery, onion, carrot, marjoram, nutmeg, lemon juice, and chicken broth into the Vitamix container in the order listed and secure lid. Select Variable 1. Turn machine on and slowly increase speed to Variable 4. Blend for 10 seconds. Pour into a 4-liter pan and simmer for 10 minutes. Add shrimp. Cook for 5 minutes or until shrimp is no longer pink. Add milk and maintain temperature. Serve immediately.

 

Serving Size: 1 C.

Calories: 140

Fat: 7g

Fiber: 1g

Pork Chops ‘n Pierogi

Pork Chops ‘n Pierogi

8 frozen potato and onion pierogi

2 bone-in pork loin chops (3/4 inch thick)

1/2 teaspoon salt, divided

1/2 teaspoon pepper, divided

4 tablespoons butter, divided

1 medium sweet onion, sliced and separated into rings

1 medium Golden Delicious apple, cut into 1/4-inch slices

1/4 cup sugar

1/4 cup cider vinegar

 

Cook pierogi according to package directions. Meanwhile, sprinkle pork chops with 1/4 teaspoon salt and 1/4 teaspoon pepper. In a large skillet, cook chops in 2 tablespoons butter over medium heat until juices run clear; remove and keep warm. In the same skillet, sauté onion in remaining butter for 3 minutes. Add apple; sauté until almost tender. Stir in the sugar, vinegar, and remaining salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes. Drain pierogi. Add pork chops and pierogi to skillet; stir to coat.

 

Serving Size: ½ recipe

Calories: 730

Fat: 33g

Fiber: 5g