New Recipes for May ROASTED PEPPER BULGAR SALAD Salad 1 cup water 2 cups orange juice 2 cups bulgar 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 medium cucumber 1 large tomato ¼ cup basil ¼ cup mint Dressing 1 Tbs cider vinegar ¼ cup olive oil salt and pepper to taste Roast peppers ahead of time by cutting them in half and removing their seeds. Brush with olive oil and under broiler until the skin is slightly charred. Remove char once cooled. Boil water and juice, and add bulgar. Stir and turn off the heat. Cover for 10 minutes until bulgar is tender and plump. Drain any excess water and set bulgar aside to cool while you dice previously roasted red, yellow, and orange bell peppers, cucumber, and tomato (seed and dice tomato.) Mix with bulgar, then top with freshly chopped basil and mint. Drizzle with oil and vinegar dressing and toss so everything is covered evenly. Calories 230 ORANGE CHICKEN NUGGETS ¼ cup natural fruit orange spread 2 tablespoons low-sodium Tamari soy sauce ½ teaspoon ground ginger 1/8 teaspoon onion powder 15 oz. Skinned chicken breasts, cut into 1 inch pieces In medium bowl, combine orange spread, soy sauce, ginger, garlic powder and onion powder, mixing well; add chicken pieces and toss to coat. Cover with plastic wrap and refrigerate for 30 minutes, tossing chicken again after 15 minutes. Transfer chicken pieces to rack in broiling pan and broil for 5 minutes; turn chicken over. Brush with any remaining marinade and broil until done about 3 minutes longer. Serve with brown rice and vegetables for healthy meal, or pare with a citrus salad! Calories 289
KNOCKOFF STROGANOFF 3 boneless, skinless chicken breasts 1 tablespoon extra virgin olive oil ¼ teaspoon sea salt ½ teaspoon sage 1 ½ cups sliced fresh mushrooms 1 tablespoon chopped green onions ¼ cup water ½ teaspoon thyme 1/8 teaspoon paprika 1 teaspoon cornstarch 2 tablespoons water ¼ cup white cooking wine ½ cup lowfat sour cream 4 cups of cooked brown rice Cut each chicken breast into strips, ½ inch wide and 1 ½ inches long. Heat oil in large skillet; sprinkle chicken with sea salt and sage, then add to skillet, turning often to brown on all sides. Add mushrooms, onions, thyme, and paprika and ¼ cup water. Mix cornstarch with 2 tablespoons water; add to skillet. Simmer 2 to 3 minutes stirring constantly, until sauce thickens. Stir in wine. Cook covered, on low heat 3 minutes. Stir in sour cream, mixing thoroughly; do not boil. May be served over 1 cup of brown rice per adult. Calories 342 ORANGE SPINACH SALAD Salad 21 oz. (2 cans) unsweetened mandarin orange segments, drained 2 cups spinach torn in bite size pieces Citrus Blossom dressing 2 cups cauliflowerets (uncooked) ¼ green pepper, chopped 1 green onion, chopped Dressing 1 (14oz) can evaporated skim milk 1 (6oz) can frozen orange juice thawed 1 teaspoon lemon juice Toss orange segments, cauliflower florettes, pepper, and spinach. Shake Citrus Blossom Dressing In covered jar, then pour small amount to cover salad. This recipe makes extra lots and lots of dressing, so pour slowly, and refrigerate the extra! Calories 102
ASIAN VEGGIE DUMPLINGS 3 ounces firm tofu 2 tsp peanut oil ¼ lb of shitake mushrooms (chopped caps only) 1 beaten egg yolk 2 tsp reduced sodium soy sauce 2 tsp sesame oil 4 tsp. cornstarch ½ tsp salt ¼ tsp sugar ¼ tsp pepper ¼ cup chopped scallions 2 tsp grated g ginger 4 cups of shredded, blanched cabbage ½ cup of carrots 24 wonton wrappers April - January 2010 Recipes Drain tofu while you cook the diced mushrooms in peanut oil for about 3 minutes. Once mushrooms have cooled, mix them in with the egg yolk, soy sauce, sesame oil, cornstarch, salt, sugar, pepper, scallions, and ginger. Smash tofu with the back of a fork, then gently stir it into the mushroom mixture while sprinkling in carrots and cabbage, until all is combined. Next, moisten the outer rim of the wrapper by dipping your finger in cold water and running it along the edge, then stuff the dumpling with 2 tsp of filling and pinch opposite side together. After sealing the dumpling, squeeze to eliminate any extra air inside, then place on parchment on a baking sheet. In a large lidded soup pot, place a lettuce leaf lined bamboo steamer, or a lightly oiled metal steamer with the dumplings inside, and boil for 5 min., making sure the water doesn t touch the bottom of the steamer. Serve immediately, or keep warm in oven. MAKES 4 servings of 6 dumplings with CALORIES - 220 BROCOLLI AND CASHEW STIR FRY 1 tsp cornstarch 3 tbs low sodium chicken stock 3 tbs oyster sauce 2 tsp dry sherry or wine ¾ tsp sugar 1/3 cup roasted, unsalted cashews 4 tsp peanut oil 3 chopped scallions 2 tsp grated ginger 5 cups of broccoli florets 2 cloves of grated garlic ¼ tsp crushed red papper 2/3 cup of red bell pepper 4 cups of cooked brown rice Mix the chicken stock, oyster sauce, sherry, and sugar with the cornstarch, so it is ready to be poured on your stir fry, then toast your ashes in a warm, dry skillet for about 5 minutes, and set them aside, too. Heat peanut oil in a large wok or nonstick skillet infusing it with the flavor of the scallions and ginger for about 30 seconds before you add the broccoli, garlic, and red pepper and mix well for 2 minutes. Then pour in the ¼ cup of water to steam the broccoli for about 3 minutes and cover. Once broccoli is steamed, remove cover and add bell peppers and the stock sauce you previously set aside. Top with scallion greens and cashews, and serve on a bed of brown rice if desired. MAKES4 servings of 1 cup CALORIES 172
HONEY SOY GLAZED SALMON & SPINACH 1 tablespoon honey 3 teaspoons low-sodium soy sauce 1 skinless salmon fillet cut into 4 pieces kosher salt and black pepper 1 tablespoon canola oil 1 red bell pepper, thinly sliced 1 tablespoon chopped fresh ginger 3 bunches spinach, thick stems removed 1 tablespoon toasted sesame seeds Heat broiler. In a small bowl, combine the honey and 1 tsp of the soy sauce. Place the salmon on a foil-lined broiler-proof baking sheet and season with ½ teaspoon salt and ¼ teaspoon pepper. Broil for 5 minutes. Spoon the honey mixture over the salmon and broil until the salmon is opaque throughout, 2 to 5 minutes more. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the bell pepper and cook, tossing until tender, 3 to 4 minutes; stir in the ginger. Add the spinach and ½ teaspoon salt and cook, tossing, until wilted, 2 to 3 minutes. Add the remaining 2 teaspoons of soy sauce. Serve with the salmon and sprinkle with the sesame seeds. APRICOTS AREN T JUST FOR APRIL CHICKEN & BROCCOLI 2 tsp plus 1 tbs olive oil 4 6-ounce boneless, skinless chicken breasts kosher salt and black pepper apricot preserves 6 dried apricots, sliced 2 tablespoons pine nuts 2 cloves garlic, sliced 1 bunch broccoli rabe (about 1 pound), trimmed Heat 2 teaspoons of the oil in a large skillet over medium heat. Season the chicken with ¼ teaspoon each salt and pepper, then lightly coat in apricot preserves with a basting brush and cook until the chicken is golden brown and cooked through, 7 to 8 minutes per side. Meanwhile, heat the remaining tablespoon of oil in a second skillet over medium-high heat. Add the apricots, pine nuts, and garlic and cook, stirring, until the pine nuts and garlic are golden brown, 2 to 3 minutes; remove with a slotted spoon. Steam broccoli rabe until tender, then add to the apricots, pine nuts, and garlic. Combine for 2-3 minutes at low heat, then serve with chicken. MAKES 4 servings CALORIES 424 MAKES 4 servings CALORIES - 320
Green Grilled Chicken Enchiladas 1 small red onion, halved 1 can tomatillo sauce 1 package corn tortillas 3 or 4 chicken breasts 11/2 cup shredded skim mozzarella or jack cheese 1/3 cup fresh cilantro 3/4 cup crumbled queso fresco or feta cheese Makes: 4-8 servings Calories per enchilada: 265 Marinate chicken breasts in olive oil, lemon, garlic, red pepper flakes and salt and pepper. Grill until cooked through, about 14 minutes. Remove, cool, and break down into bite size chunks. Toss the chicken with 1 cup shredded mozzarella in a bowl. Stack the tortillas, wrap in a damp paper towel and microwave just until warm and soft, 1 minute; keep covered. Spoon a portion of the chicken mixture down the middle of each tortilla. Add a few cilantro leaves and roll up. Pour 1/3 tomatillo sauce in the bottom of the 9 x 13 pan, and add enchiladas on top. Pour remaining tomatillo sauce over the enchiladas and top with the remaining 1/2 cup shredded cheese. Return to the oven and broil until the cheese is bubbly and golden brown, 3 to 5 minutes. Garnish with red onion and queso fresco. Tuna Tomato Blossom 1 large tomato 3 oz. water-packed tuna 1 stalk celery, thinly sliced Mix tuna with mayo, milk, lemon juice, zest, and chopped celery. Cut into tomato from top, coring it, and removing excess water and seeds. Then make 5 downward incisions to create the petals of the blossom. Scoop 3 ounces of tuna mixture into the center, and top with salt and pepper. pinch of black pepper pinch of sea salt 1 tsp. light mayo 1 tsp. skim milk ½ tsp fresh lemon juice Makes: 2 servings Calories: 177 1 tsp. lemon zest
Per serving: 73 calories Total time: 10 Minutes Lemon Garlic Shrimp Starter Place garlic and oil in a small skillet and cook over medium heat until fragrant, about 1 minute. Add lemon juice, parsley, salt and pepper. Toss with shrimp in a large bowl. Chill until ready to serve. 3 tablespoons minced garlic 2 tablespoons extra-virgin olive oil 1/4 cup lemon juice 1/4 cup minced fresh parsley 1/2 teaspoon kosher salt 1/2 teaspoon pepper 1 1/4 pounds cooked shrimp Ham-&-Cheese Cheese-Stuffed Chicken Breasts 1/4 cup grated Swiss, Monterey Jack or part-skim mozzarella cheese 2 tablespoons chopped ham 2 teaspoons Dijon mustard Freshly ground pepper, to taste 4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total) 1 egg white 1/2 cup plain dry breadcrumbs 2 teaspoons extra-virgin olive oil Preheat oven to 400 F. Lightly coat cookie sheet with olive oil spray. Mix cheese, ham, mustard and pepper in a small bowl. Cut a horizontal slit along half a chicken breast. Fill with about 1/4 of the cheese and ham mixture, then seal with a toothpick. Dip into beaten egg white and coat with breadcrumbs. Heat oil in a large nonstick skillet to medium heat, then cook chicken breast on one side until brown for about 2 minutes. Then place the chicken, browned-side up, on the prepared baking sheet and bake for about 20 minutes until done. MAKES 4 Servings CALORIES 263 per breast