Posts filed under 'Recipes'
Ponzu Sauce:
1/2 cup soy sauce
1/4 cup water
2 tablespoons rice wine vinegar
1 1/2 tablespoons freshly squeezed lime juice
2 tablespoons orange juice
1/2-inch knob fresh ginger, peeled and grated (about 1 tablespoon)
1 serrano chile, stemmed and sliced (with seeds)
1 scallion (green and white), thinly sliced
1/2 teaspoon cracked coriander seeds, optionalVegetables:
1/2 bunch broccoli, cut in large florets
1/2 bunch cauliflower, cut in large florets
2 carrots, cut in thick slices
1 yellow or zucchini squash, cut in thick rounds
1/2 to 1 head fennel, cut into thin wedges
1 bunch asparagus
8 cloves garlic
1 bunch scallions
For the sauce: Whisk all of the ingredients in a small bowl. Set aside.For the vegetables: Pour 1- inch or more of water in a wok or skillet and bring to a boil over medium-high heat. Place the vegetables in a bamboo or collapsible steamer. Set the steamer over the boiling water, cover, and cook for 5 to 8 minutes or just until the vegetables are crisp tender. Serve warm or at room temperature with the sauce.
August 18th, 2006
Burgers:
2 teaspoons extra-virgin olive oil
1 large onion, finely chopped
1 teaspoon ground cinnamon
1 teaspoon ground coriander
1/4 teaspoon red pepper flakes
1 1/2 teaspoons kosher salt
Freshly ground black pepper
2 cloves garlic, minced
1/4 cup chopped flat-leaf parsley
1 pound ground lean chicken
1/4 cup plain yogurt
3 tablespoons pomegranate molasses, for brushingFixings:
4 whole wheat buns, toasted
1 tomato, thinly sliced
1 English cucumber, thinly sliced
1 small red onion, sliced
Lettuce
Heat the olive oil in a skillet, add the onion, cinnamon, coriander, pepper flakes, and season with salt and pepper. Cook until onions are tender, about 5 minutes. Stir in the garlic and parsley and cook until garlic is fragrant, about 1 more minute. Transfer to a large bowl and let cool slightly. Stir in the chicken and yogurt until the onion are evenly mixed. Season with salt and pepper. Shape into 4 1/2-inch thick patties.Cook in a nonstick skillet over medium heat until browned and cooked through, about 5 minutes on each side, or until an instant-read thermometer inserted into the sides of the burgers registers between 165 and 170 degrees F. Brush burgers with the pomegranate molasses and set aside to rest for 5 minutes. Serve on toasted buns with fixings.
August 6th, 2006
We all love chicken, but BBQ chicken is probably the worst thing we could eat. Why not try this skinless baked chicken recipe..
1 ( 2 1/2 to 3 pound) frying chicken, cut into serving
pieces, or 3 to 4 chicken breasts
1 cup low-fat milk
1 to 2 cups cornflake crumbs
1 teaspoon rosemary
Black pepper
Remove all skin from chicken; rinse and dry thoroughly. Dip in milk; mix cornflake crumbs with rosemary and pepper and roll in the seasoned crumbs. Let stand briefly so coating will adhere. Place chicken in an oiled baking pan (line pan with foil for easy cleanup). Do not crowd pieces. Bake at 400 degrees F for 45 minutes. Crumbs will form a crisp “skin.”
June 28th, 2006
Today why don’t you try our low fat Rotini and Tuna Salad, or the tasty low fat Frijoles!
LOW FAT FRIJOLES (MEXICAN BAKED BEANS)
1 pound dried pinto beans
5 cups water
1 medium onion, peeled and diced
1 teaspoon salt
Rinse beans and clean debris. Place beans and onion in a large pot with the water. Cover and simmer over low heat for at least 2 1/2 hours. Or use a slow-cooker such as a crock pot for overnight cooking. (Note: Do not soak beans prior to cooking.) Add salt when the beans are done cooking.
10 servings Serving Size: 2/3 cup Exchanges: Starch/bread 2 Per Serving: Cal 161 Fat 0.6 (gm) Na 219 (mg) Fiber 9.1 (gm) Pro 10 (gm) Cho 30 (gm) K 634 (mg) Chol 0 (mg)
Rotini and Tuna Salad
Salad:
12 ozs tuna in water, drained and flaked
2 1/2 c rotini pasta, uncooked
1 c frozen green peas, thawed and cooked
1 c celery, sliced
1/2 c bell peppers, chopped
1/2 c onions, chopped
Dressing:
1 c fat-free mayonnaise
3 tbsps lemon juice, bottled
1/2 tsp thyme
1/8 tsp salt
1/8 tsp black pepper
Cook pasta according to directions on package. Rinse pasta with cold water and drain. For the salad combine pasta, tuna, peas, celery, bell peppers, and onions in a mixing bowl. Mix well. For the dressing combine mayonnaise, lemon juice, thyme, salt, and black pepper. Mix well. Gently stir dressing into the salad. Cover and refrigerate 1 hour.
8 servings; 197 Calories; 1g Fat; 16g Protein; 31g Carbohydrate; 13mg Cholesterol; 599mg Sodium
June 8th, 2006