APS Cooking Classes June 2016 - March 2017 Recipes
APS Kitchen Confidence June 2017 Sausage Basil Frittata Serves 4 2 tsp extra virgin olive oil 8 ounces chicken with sun-dried tomatoes sausage, diced (Or vegetarian option) 6 eggs, beaten (or 1 ½ cups egg substitute) ½ cup skim milk 1 ounce shredded part-skim mozzarella cheese ½ cup finely chopped green onion 1 cup diced tomatoes ½ cup chopped fresh basil or flat leaf parsley 1. Heat the oil in a large oven-proof skillet over medium heat. Add the sausage and cook 3 minutes or until beginning to brown, stirring occasionally. Mix eggs and milk. Pour the egg mixture evenly over the sausage and cook 1 minute. Do not stir. Then, gently life to allow uncooked egg to flow under. Remove from heat. 2. Sprinkle the cheese, onions, tomatoes, and basil evenly over all. 3. Place under the broiler for two minutes.
Healthy Holiday Cooking Class December 2016 Brussel Sprouts and Sausage Skillet Makes 4 servings 2 Tbsp olive oil, divided 10 ounces Brussels sprouts, thinly sliced (approx. 3 cups) 13 ounces apple sage sausage, sliced in 1/2 rounds (or sausage of choice) ½ cup pecans or walnuts, toasted and chopped 2 tsp maple syrup sprinkle of salt 1. In a large skillet over medium low heat, add the chopped nuts and toast, stirring, until lightly browned. 2. In the same skillet, warm one tablespoon of the olive oil over medium heat. Add the sausage and brown for several minutes on each side until cooked thoroughly. Transfer the sausage to a plate lined with a paper towel and set aside. 3. Next, warm the remaining tablespoon of olive oil in the skillet and then add the Brussels sprouts and the nuts. Sprinkle with salt and maple syrup and stir while continuing to cook for about 5 minutes. At this point they should still have a slight crunch to them but continue to cook until they are the way you like them. 4. Add the sausage back to the skillet and stir until everything is thoroughly heated. Antipasto Toothpick Appetizers Skewer a variety of bite-size ingredients (about 3-4) onto a party toothpick, ending with an ingredient with a flat base to set up right onto a platter. Tortellini, olive, artichoke heart, fontina cheese cube Marinated mushroom, bell pepper, zucchini, baked tofu cube Small fresh mozzarella ball, basil leaf, cherry tomato, bread cube Grape tomato, cucumber wedge, Greek olive, feta cheese cube
Colorful Festive Salad 1 cup cooked farro or barley 1 tsp extra-virgin olive oil 1 cup roasted cubed squash 1 Tbsp maple syrup 3 cups butter lettuce, torn 3 cups baby spinach 2 persimmons, thinly sliced (if available) ¾ cup pomegranate seeds ½ cup toasted nuts or seeds (pumpkin seeds, pecans, walnuts or hazelnuts) Dressing ¼ cup apple cider vinegar 2 tbsp. diced shallots 2 tsp. Dijon mustard 1/4 cup extra-virgin olive oil ½ cup plain yogurt Salt, pepper, red pepper flakes, to taste 1. Preheat oven to 400 degrees. Place cubed squash in a bowl and drizzle with olive oil and maple syrup. Place in a single layer on a baking sheet lined with parchment paper. 2. Cook farro or barley according to package directions. When cooked, lightly toss with oil and set aside. 3. In a skillet over medium high heat, toast nuts or seeds of choice until golden brown. 4. Prepare dressing by whisking ingredients in a glass jar or small bowl. Set aside. 5. In a large bowl, prepare salad greens. Add cooked grain and persimmons and drizzle with some dressing. Gently toss to coat. Gently add roasted squash, pomegranate seeds and nuts/seeds on top. Toss with more dressing. Sweet Potato and Kale Coconut Curry Serves 4 3 Tbsp. green curry paste 1 can coconut milk 3/4 cup low-sodium broth 2 tsp. fish sauce 1-2 small chilies, finely chopped 1 pound sweet potatoes, cut into 1-inch cubes (about 4 cups) 2 cups cleaned, stemmed, chopped dinosaur kale, chopped in bite-size pieces 1 cup thinly sliced red bell pepper
1 cup thinly sliced snow peas 2 scallions (or green onions), thinly sliced Cilantro leaves 1. In a medium saucepan combine curry paste, coconut milk, broth, fish sauce, chili, and sweet potatoes. Bring to a boil. Reduce heat; simmer until potatoes are tender, about 15 minutes. 2. Stir in kale, bell peppers, peas, and scallions. Continue simmering until crisp tender, about 2 more minutes. Add more broth if needed. Nutrition Info: 200 calories, 4g fat, 3g saturated, 360mg sodium, 36g carbohydrate, 7 g fiber, 5g protein, 450% vitamin A, 180% vitamin C, 10% iron Spiced Poached Pears Serves 2 1 ½ cups water 2 Bosc pears, peeled, halved, cored 2 star anise 1 cinnamon stick 1 tsp whole cloves 1-inch piece fresh ginger ¾ tsp vanilla ½ cup plain Greek yogurt 1 tsp orange zest 1 tsp maple syrup (optional) ¼ cup almonds, toasted 1 Tbsp honey 1. Peel, half and using a melon baller, core pears. 2. In a medium saucepan, boil water and add anise through vanilla. Reduce heat to medium high and add pears. Poach for 10-15 minutes until tender, flipping halfway through with tongs. 3. In a small bowl, mix yogurt, orange zest, and maple syrup. Set aside. 4. In a small skillet, add almonds and toast over high heat. 5. Remove pears from pot and place on a plate. If desired, continue to cook poaching liquid over high heat, add honey and reduce liquid by half. Drizzle over pears. 6. Serve pears with yogurt and toasted almonds.
Tropical No-Bake Energy Bites Makes about 20 ¼ cup rolled oats 2 Tbsp flaxseed meal 1 ¼ cup unsweetened shredded coconut, divided ¾ cup dried pineapple, finely chopped ½ cup macadamia nuts, finely chopped 1 tsp vanilla 2 tsp honey (optional) ½ cup cashew or other nut butter 1. In a food processor, add oats and pulse to grind. Add flaxseed meal, 1 cup shredded coconut, dried pineapple and macadamia nuts. Pulse to combine. 2. Add vanilla, honey and cashew butter. Pulse until a ball forms. 3. Roll into about 1 balls. 4. Place the other ¼ cup shredded coconut on a plate. Roll each bite in the coconut. Refrigerate energy bites for 1 hour.
Kitchen Confidence Cooking Demo - January 2017 White Chicken Chili with Salsa Verde Leftovers make a great filling for soft tacos or burritos. Serves 10 1 cup portions 1 Tbsp olive oil 1 large uncooked onion, chopped 4 medium poblano chile, seeded and diced 2 serrano chiles, seeded, minced 1 Tbsp minced garlic 1 Tbsp chili powder 2 tsp salt 1 ½ tsp ground cumin 1 tsp ground coriander 1 tsp dried oregano 3 cups reduced sodium broth 2 pounds uncooked boneless skinless chicken breast 3 15 ounces canned cannellini beans, rinsed and drained 1/3 cup salsa verde 2 Tbsp fresh lime juice 1/3 cup cilantro, minced 1. Heat oil in a large soup pot over medium heat. Add onion and peppers; saute, stirring often, until softened, about 5-10 minutes. Add garlic and spices. Stir and cook 1 minute. 2. Add broth, chicken and beans; increasing heat to high and bring to a boil. Reduce heat to medium low and simmer, covered until chicken is cooked through, about 15-20 minutes. Remove chicken to a plate; let rest 5 minutes and then shred with two forks. 3. Return shredded chicken to pot and stir in salsa verde, lime juice and cilantro; heat through. Source: Weight Watchers Nutrition Info: Calories 250, Total Fat 3g, Saturated Fat 0.5g, Trans Fat 0g, Sodium 1010mg, Carbohydrates 28g, Dietary Fiber 12 g, Protein 29g
Winter Salad Serves 6-8 1 bell pepper, chopped ½ red onion, sliced 1 pound butternut squash, chopped 1 pound sweet potatoes 1 tsp salt 1tsp pepper 1 tsp oregano 3 Tbsp olive oil 6-8 cups baby spinach 8 ounces feta cheese Dressing: 3 Tbsp olive oil 2 Tbsp balsamic vinegar 1 tsp maple syrup 1. Preheat oven to 400 degrees. 2. Mix vegetables, seasonings, and oil in a large bowl. Toss to coat. 3. Spread on a baking sheet and bake for 20-30 minutes. 4. To make dressing, whisk olive oil, balsamic vinegar and maple syrup together. Set aside 5. To prepare individual servings, place a handful of spinach in a bowl, top with roasted vegetables, drizzle with dressing and a sprinkle of feta. Nutrition Info: 250 Calories, 15gTotal Fat, 4.5g Saturated Fat, 700mg Sodium, 24g Carbohydrate, 5g Dietary Fiber, 8g Protein Orange Salsa Relying on winter citrus, this is a delicious topping for fish tacos, a tostada, or serve with chips. 2 oranges (Cara Cara if available) ½ cup red onion, thinly sliced ¼ cup cilantro, chopped 1-2 fresh lime, squeezed 3 tsp. jalapeno 1. Peel oranges and gently cut up. In a bowl, toss with remaining ingredients. Chill until ready to eat. Nutrition Info: 45 calories, 0g fat, 5mg sodium, 11g carbohydrate, 2g fiber, 1g protein, 70% vitamin C
Demo February 2017 Power Lunch Combo = Protein + Fiber-Rich Carbohydrates + Healthful Fat Quinoa Chili Serves 8 1 Tbsp. olive oil 1 onion, chopped 5 cloves garlic, minced 1-6 oz. can tomato paste 1 Tbsp. chili powder 1 Tbsp. cumin 1 tsp. oregano 1-29 oz. can black beans, rinsed and drained 32 oz. low-sodium vegetable broth, add more to desired consistency 1 sweet potato, peeled and cut into bite sized chunks 1 cup dry quinoa, rinsed Salt and pepper, to taste Chopped avocado and cilantro for garnish 1. Heat oil in large heavy soup pot over medium low heat. Add onions and cook until soft, about 7 minutes. Add garlic and cook 1-2 minutes. Add tomato paste, chili powder, cumin and oregano and cook 2 minutes, stirring constantly. 2. Add beans, broth, and potato and season with salt and pepper. Cook about 5 minutes and then add quinoa. Turn down heat a little, cover and cook for about 20-30 minutes, stirring frequently, until potatoes and quinoa are cooked and chili has thickened. Add more water to desired consistency. 3. While chili cooks, chop avocado and cilantro for garnish. Serve with a salad, mini corn muffin, and fruit. Nutrition Info: 230 calories, 3.5g fat, 470mg sodium, 40g carbohydrate, 8g fiber, 9g protein, 50% vitamin A, 20% iron Using similar ingredients to make: Quinoa, bean and sweet potato bowl or burrito. Add chicken or shrimp, colorful vegetables, and salsa Quinoa black bean burger with baked sweet potato fries Quinoa black bean bites in muffin tins
Bean Burger with Sriracha Sauce Makes 6 small burgers ¼ cup rolled oats, ground in food processor or ¼ cup bread crumbs* 1 can black beans, drained and rinsed (substitute garbanzo or lentils) 1 tsp. garlic, minced (about 1 clove) 1 tsp. lime zest Squeeze ½ lime (about 1 Tbsp) ½ cup cilantro, chopped ½ cup cooked quinoa ½ tsp chipotle or chili powder ½ tsp cumin 1 tsp hot sauce 2 Tbsp minced red onion Olive, canola, or coconut oil Sriracha Sauce Mix all ingredients together in a small bowl: ¾ cup nonfat plain yogurt 1 tsp lemon zest 1-2 Tbsp sriracha 1. Boil ½ cup water. Add ¼ cup quinoa. Reduce heat to low and simmer for 15 minutes. Fluff quinoa with a fork, place in a bowl and chill in the fridge. 2. Grind oats in food processor and place in a medium bowl. 3. Combine drained beans, garlic, lime zest and juice, and cilantro in a food processor. Pulse until chunky paste forms. Transfer to the bowl with ground oats. Stir in cooked and cooled quinoa and remaining ingredients. 4. Moisten hands. Divide into patties. If too moist, chill in the fridge. 5. Heat oil in a pan over medium. Reduce heat to medium. Add patties and cook 3-4 minutes each side. To bake, heat oven to 425 degrees and lay burgers on a greased baking sheet. Bake them for about 5 minutes, flip and cook additional 5 minutes. 6. Top with sauce and enjoy with salad or stuffed in a pita pocket with lettuce. Nutrition Info (burger + sauce): 110 calories, 0.5 grams fat, 190 mg sodium, 21 grams carbohydrates, 5 grams fiber, 9 grams protein, 4% vitamin A, 8% vitamin C, 8% calcium, 10% iron
Citrus Salsa Relying on winter citrus, this is a delicious topping for fish tacos, a tostada, or serve with chips. 2 oranges (Cara Cara if available) ½ cup red onion, thinly sliced ¼ cup cilantro, chopped 1-2 fresh lime, squeezed 3 tsp. jalapeno 2. Peel oranges and gently cut up. In a bowl, toss with remaining ingredients. Chill until ready to eat. Nutrition Info: 45 calories, 0g fat, 5mg sodium, 11g carbohydrate, 2g fiber, 1g protein, 70% vitamin C
APS Cooking Demo Lincoln Complex - February 2017 Spicy Miso Soba Noodles Ramen with Crispy Tofu Serves 6 Ingredients 16 oz firm or extra firm tofu 8 oz dry soba noodles Vegetables of choice I used a convenient mixed stir-fry blend with broccoli, sliced carrots, pea pods, and kale 2 large shiitake mushrooms, cut thinly length wise (optional) Green onion for final taste and garnish 3-4 c chicken or vegetable stock, low sodium 2 c plain soy milk Spicy Miso Sauce 1/2 small or 1/4 large yellow onion, roughly chopped 1/4 c red miso paste 1/4 c yellow miso broth concentrate (can use this for both misos if can t find the red) 2 T sambel oelek chili paste if using a garlic chili paste, omit garlic cloves 2 cloves garlic 2 T mirin like rice wine for cooking 1 T vegetable oil 1T (scant) toasted sesame oil 1 tsp red curry paste (optional but encouraged) Directions 1. Begin by draining and cutting your tofu into eight slices (dividing the width of the tofu block). To compress tofu if you don t have a fancy contraption, lay tofu slices on a level surface on top of some towels and paper towels, then place an addition layer of towels and paper towels on top of that. Place a large board I use my cutting board over the top then weigh down with heavy books. Cook books work great! Wait at least 30 minutes. 2. While you re pressing the excess liquid out of the tofu, you can get started on the miso sauce and preheat the oven to 400F. 3. In a food processor, puree all of the spicy miso sauce ingredients. It will be a thick sauce. Scrap out into a bowl and set aside. 4. Once the tofu is sufficiently pressed, you can arrange to slices on a non-stick baking sheet or one covered in foil and lightly oiled. Brush tofu lightly with olive or vegetable oil, then brush on a layer of the miso sauce. Bake for 20-30 minutes or until they ve reached your desired level of crispiness. 5. While the tofu bakes, start a large pot of water boiling for the noodles.
6. To make the broth, in a medium pot, heat chicken stock, soy milk, and half of the miso sauce. Bring to a boil and reduce heat to keep broth warm but not boiling. 7. In a large pan, sauté the vegetables and mushrooms until cooked but vegetables are still slightly crisp. You can also cook the mushrooms separately first and then add back in at the end of the vegetable cooking. Add a tablespoon of the miso sauce to the vegetable pan and stir. Reduce heat to low until ready to serve. 8. Once the noodle water has reached a boiling point in the large pot, add in soba noodles and cook as directed cooked through, but not mushy, about 6-8 minutes. Drain noodles and place in very large bowl. 9. In the very large bowl, toss together the noodles and vegetables with 1/4 c miso sauce to start. 10. Dish noodle and vegetable mixture into bowls and serve with crispy tofu brush tofu with additional miso sauce layer once out of oven and cut into smaller pieces if desired. Pour broth over noodles 11. To store, keep the noodles, vegetables, and tofu separate from the broth to prevent overly soggy noodles.
Ricotta-Honey Mousse with Raspberries Serves 1 Ingredients ¼ c part-skim ricotta cheese 3 tsp honey ¼ c fat-free whipped topping ¼ tsp lemon zest, finely grated ½ c raspberries Directions 1. Puree ricotta and 2 tsp honey in a mini food processor until smooth. Scrape into small bowl and fold in whipped topping and lemon zest. Refrigerate. 2. Place ¼ c raspberries in fine mesh sieve set over a bowl. Stir and press raspberries with back of spoon to force puree through sieve. Discard seeds. Stir remaining 1 tsp honey into puree. Gently fold puree into ricotta mixture until swirled in. Top with remaining ¼ c raspberries. Nutrition: 216 Calories, 5.4 g fat, 32.8 g carbohydrate, 7.8 g protein
Lunch Demo March 2017 Power Lunch Combo = Protein + Fiber-Rich Carbohydrates + Healthful Fat Curried Chicken Salad Serves 8 2 cups shredded rotisserie chicken ¾ cup nonfat plain Greek yogurt 2 tsp. white wine vinegar 1 Tbsp. curry powder 2 Tbsp. parsley 6 green onions ¼ - ½ cup dried cranberries 1 apple, finely diced 1 stalk celery, finely diced ¼ cup chopped walnuts Romaine lettuce 4 4- to 5-inch whole-wheat pita breads, cut in half 1. Combine yogurt, vinegar, curry powder in a large bowl. Add parsley, onions, chicken, cranberries, apple, celery, and walnuts; toss to combine. 2. Fill each pita half with 1/2 cup chicken salad and lettuce. Serve with fruit salad and baby peppers. Nutrition Info (without lettuce or pita bread): 200 calories, 9g fat, 2g saturated fat, 75mg cholesterol, 460mg sodium, 11g carbohydrate, 2g fiber, 21g protein, 6% vitamin A, 15% vitamin C, 6% calcium, 6% iron Tip: Use Butter lettuce, Swiss chard or whole grain tortilla, or scoop it on top of a green salad. Mediterranean Pasta Salad Greek style Serves 4 as a side dish ½ pound whole wheat pasta
Zucchini ½ cup roasted red and yellow bell pepper, roughly chopped 2 Tbsp capers, drained ¼ cup sliced Kalamata olives 3 Tbsp extra-virgin olive oil 1 Tbsp balsamic vinegar 1 garlic clove, minced ½ tsp oregano Salt and pepper, to taste ½ cup basil, cut into ribbons ¼ cup feta cheese Source: Chocolate Chip Cookie Dough Energy Bites 1/2 c unsalted cashews (roasted/toasted works best) 1/4 c rolled oats 1/4 c whole wheat flour 1/2 tsp kosher salt 1 1/2 T sugar 1/2 tsp vanilla extract 3-4 tsp pure maple syrup (you may even need more) 1/4 c dark chocolate chips 1. In a food processor, add cashews and oats. Process until it forms a fine crumb, the finer the better for making dough that holds together easily. Add in the salt, sugar, and flour; process for a few more seconds. 2. Add in maple syrup and vanilla and process until combined (the dough will be sticky). Last, add in your chocolate chips and stir by hand or process. 3. Form into balls and store in the freezer.