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Here's a few of our family's favorite recipes.
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10-Minute Italian Chicken Stir-Fry
Ingredients:
1 Tbsp. extra virgin olive oil
3/4 lbs. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 16-oz. bag frozen mixed vegetables with peppers and zucchini
1 tsp. finely minced garlic
1/2 cup pre-sliced, fresh mushrooms
1 tsp. dried basil
1 tsp. dried oregano
1/2 cup fat-free, reduced sodium chicken broth
2 Tbsp. grated Parmesan cheese
Salt and freshly ground black pepper, to taste
2 cups cooked instant brown rice
Instructions:
Place large skillet over high heat. Add oil, swirl to coat pan and heat oil until very hot.
Add chicken and stir-fry until it loses pink color.
With slotted spoon, remove chicken from pan and set aside.
Add vegetables and garlic to pan. Stir-fry until garlic is fragrant, about 2 minutes.
Add mushrooms.
Stir-fry another 2 minutes. Return chicken to pan. Add basil, oregano and chicken broth.
Stir-fry until chicken is opaque throughout, about 4 minutes.
Add cheese and toss.
Season to taste with salt and pepper.
Serve immediately over brown rice, including juices from pan.
Nutritional Information:
Makes 4 servings. Per serving: 316 calories, 7 g. total fat (1 g. saturated fat), 27 g. carbohydrate, 27 g. protein, 6 g. dietary fiber, 244 mg. sodium.
Stuffed Mushrooms
Ingredients:
1 LB stuffing mushrooms
On quarter small green, red and yellow peppers..chopped into small pieces
Small onion or Challat .... chopped fine
1/2 cup plain bread crumbs
2 Tablespoon Olive Oil
3 Tablespoon Parmesan Cheese
1 Tea Spoon truffle oil
2 Table Spoon Mayonnaise
Salt and Pepper to taste
Heat the oil and sauté onions until translucent.
Add all three peppers and toss (stir) for about a minute.
We don't want peppers to completely cook.
Add bread crumbs to the mix and give it a couple of tosses and set aside the mix to cool.
Add Mayonnaise, parmesans cheese and salt and pepper to the cooled mix.
Clean and remove the stems of mushrooms.
Fill the mushrooms with the mix.
Let the mix pile up above the cavity.
Place mushrooms on a baking sheet and sprinkle with truffle oil.
Bake at 400 degree F for about 8 minutes and serve warm.
SAUTÉED ZUCCHINI
1 teaspoon acceptable vegetable oil
2 pounds zucchini, sliced 1/2 inch thick
1/2 cup whole-wheat bread crumbs, toasted
1/4 cup fresh parsley, finely chopped
2 tablespoons minced unsalted almonds, dry-roasted
1 tablespoon grated Parmesan cheese
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 clove garlic, minced, or 1/2 teaspoon bottled minced garlic
(optional)
Freshly ground black pepper to taste
In a large nonstick skillet, heat oil over medium-high heat.
Swirl
oil.
Add zucchini and sauté for 5 to 8 minutes, or until just tender
and lightly browned.
Combine remaining ingredients in a medium bowl
and add to zucchini.
Remove from heat and mix gently.
Calories: 84 Protein: 3 g Carbohydrates: 12 g Total Fat: 3
g Saturated Fat: 1 g
Polyunsaturated Fat: 1 g Mono unsaturated Fat: 2 g Cholesterol: 1
mg Sodium: 96 mg
Fiber 3g
Serves 6
Apple Blueberry Delight
Preparation: 10 minutes
Total: 20 minutes
Servings: 6
4 medium apples, unpeeled Serving Size: 1 cup
2 cups blueberries
1 tbsp. diet margarine
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/2 tsp. orange peel, finely grated
1 tbsp. orange-flavored liqueur
2 tbsp. sugar
3 tbsp. orange juice
In a small bowl, mix the sugar, cinnamon, and nutmeg. Set it aside.
In a large bowl, mix the orange juice and peel.
Core and thinly slice the apples; toss with the juice.
Place a wok over medium heat.
When the wok is hot, add the margarine.
When melted, add the sugar mixture and cook, stirring constantly, for about 1 minute.
Add the apple mixture to the wok and stir-fry until the apples are soft (about 3 minutes).
Add the liqueur, bring to a boil, and boil for about 1 minute.
Add the blueberries and stir-fry until the sauce is thickened.
Serve hot, topped with whipped cream, if desired.
Notes: Apples and blueberries cooked in an orange cinnamon flavored sauce.
Calories: 128, Carbohydrate: 28.09g, Cholesterol: 0g, % Calories From Fat: 10.53,
Dietary Fiber: 4.248g, Sodium: 26mg, Total Fat: 1.497g, Protein: 0.613g
Vegetable Pasta Recipe
1 medium onion, chopped fine
1 medium bell pepper, chopped
1 T Olive oil
1/4 tsp. garlic powder
1 tsp. ground black pepper
1 medium zucchini, chopped
1/2 cup frozen leaf spinach, chopped
1/2 cup purple cabbage, chopped fine
2 tsp. dried oregano
1 tsp. dried sweet basil
1 tsp. salt
1 T Olive oil
1 cup chopped mushrooms
28-29 oz. canned, diced tomatoes
8 oz. can tomato sauce
Sauté onion, bell pepper, garlic, black pepper in 1 T olive oil until onions are limp.
Add zucchini, cabbage, spinach. Sauté 3 or 4 minutes longer.
Add mushrooms, basil, oregano, salt, and 1 T olive oil. Sauté 3 minutes longer.
Add diced tomatoes and tomato sauce and sauté for 10 minutes.
Serve over pasta
Wild Rice Stuffing with Portobello Mushrooms
The following stove-top stuffing uses a combination of wild and brown rices in place of bread.
Ingredients:
1 Tbsp. plus 2 tsp. canola oil, divided
1 large onion, diced
1 garlic clove, minced (optional)
8 1/4 cups non-fat, reduced-sodium chicken broth, divided
1 1/2 cups wild rice
1 1/2 cups long-grain brown rice
4-6 Portobello mushrooms (stems discarded), cut in 1/2" thick and 1" long slices
1/2 cup chopped flat-leaf parsley
1 Tbsp. dried sage, or to taste
1 cup chopped green onions
1 cup chopped almonds or pecans
Salt and freshly ground black pepper, to taste
Instructions:
1. Heat a large, non-stick pan over medium-high heat until very hot.
(If necessary, a smaller pan may be used, but food will need to be cooked in batches.)
Place 1 Tbsp. oil in pan and heat until very hot.
Add onion and garlic and sauté until onion is translucent and mixture is golden.
2. Add 4 1/2 cups broth and bring mixture to boil.
Add wild rice, reduce heat to simmer, cover pot, and simmer 25 minutes.
3. Add brown rice and remaining 3 3/4 cups broth to pot.
Bring mixture to boil and immediately reduce heat to simmer.
Cover pot and continue cooking until both wild and brown rice are barely tender, about 35 to 40 minutes.
4. While rice is cooking, heat a large, non-stick pan over medium-high heat until very hot.
Place 2 tsp. oil in pan and heat until very hot.
5. Stirring constantly, sauté mushrooms, cooking in batches if necessary, depending on size of pan, so they are not crowded.
If cooking in batches, transfer each finished batch to a bowl and begin process again, using a little more oil each time, until all mushrooms are sautéed.
6. When rice is barely tender, mix in parsley, sage, green onion and nuts.
Cover and cook on low heat about 5 minutes longer, or until green onion is soft and rice is tender.
7. Remove pot from heat, uncover and allow rice to cool slightly.
Add mushrooms and stir until well combined. Add salt and pepper to taste and more sage, if desired.
8. Serve immediately or store, tightly covered, in refrigerator for up to 2 days.
Reheat chilled stuffing before serving.
Nutritional Information:
Makes about 11 cups of stuffing or 22 one-half cup servings. Per serving: 148 calories, 5 g. total fat (less than 1 g. saturated fat), 22 g. carbohydrates, 5 g. protein, 3 g. dietary fiber, 223 mg. sodium.
Blackened Salmon Recipe
Blackened Salmon Recipe
6 Salmon Fillets, 1/2 to 3/4 inch thick, skinned
2 1/2 cups unsalted butter or margarine
1/2 cup fresh lemon juice
1 1/2 teaspoon cayenne pepper
1 teaspoon salt
2 teaspoons fresh ground black pepper
1 tablespoon dried thyme (do not use fresh - it will burn)
Lemon wedges and Parsley for garnish
Trim off the thin edges of fillets as these would burn.
Pat dry and refrigerate until ready to cook.
The butter sauce adheres better to cold fillets.
In heavy 3-quart cast-iron frying pan over medium heat, melt butter, add lemon juice, cayenne, salt, black pepper and thyme.
Stir to blend; cool to lukewarm.
Place an empty 10-inch cast-iron skillet over high heat until bottom has a definite white haze and begins to smoke slightly.
Remove fish from refrigerator; dip 1 fillet in warm butter sauce, coating well.
Place fish in hot skillet, taking care that spits and spatters do not burn you.
Fish will sear and cook almost immediately. Turn fillet over; blacken other side.
Repeat with remaining fillets.
Reserve remaining butter sauce.
As fillets are cooked, place them on individual plates; keep warm.
Discard accumulated butter sauce in skillet and charred bits between batches.
When all fillets have been cooked, wipe skillet clean and place empty skillet back on heat.
Add reserved butter sauce; carefully swirl skillet 5 or 6 times to blacken butter.
Remove pan from heat; drizzle butter over each fillet.
Garnish and serve hot.
ROSEMARY TURKEY WITH MUSHROOMS
Serves 4;
1/4 pound turkey and 2 tablespoons sauce
1 pound turkey breast tenderloin slices, all visible fat removed
`#1 - 1/2 cup low-sodium chicken broth
1 tablespoon cornstarch
1/8 teaspoon salt
1/8 teaspoon black pepper
Vegetable oil spray -- cook turkey -- set aside
#2 - 2 tablespoons balsamic vinegar
1 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
#3 - 8 ounces chanterelle or button mushrooms, cleaned, trimmed and sliced
1/4 cup chopped shallots or onion
Fresh rosemary (optional)
Rinse turkey and pat dry. Set aside.
In a small bowl, stir together broth, cornstarch, salt and pepper. Set aside.
Spray a large skillet with vegetable oil. Place over medium-high heat.
Add half the turkey to hot skillet. Cook about 2 minutes on each side, or until turkey is tender and no longer pink.
Repeat with remaining turkey.
Remove skillet from heat; remove turkey from skillet and keep warm.
Add vinegar and rosemary to skillet, stirring to scrape up brown bits from bottom of pan.
Return skillet to heat and add mushrooms and shallots or onion.
Over medium heat, cook and stir until mushrooms are tender, about 5 minutes.
Stir broth mixture and add to skillet.
Cook and stir until thickened and bubbly, about 3 minutes.
Cook 2 minutes more, stirring constantly. Serve sauce with turkey.
Serve on a bed of rosemary if desired.
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Preparation: 10 minutes
Total: 20 minutes
Servings: 6
4 medium apples, unpeeled Serving Size: 1 cup
2 cups blueberries
1 tbsp. diet margarine
1 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/2 tsp. orange peel, finely grated
1 tbsp. orange-flavored liqueur
2 tbsp. sugar
3 tbsp. orange juice
In a small bowl, mix the sugar, cinnamon, and nutmeg. Set it aside.
In a large bowl, mix the orange juice and peel.
Core and thinly slice the apples; toss with the juice.
Place a wok over medium heat.
When the wok is hot, add the margarine.
When melted, add the sugar mixture and cook, stirring constantly, for about 1 minute.
Add the apple mixture to the wok and stir-fry until the apples are soft (about 3 minutes).
Add the liqueur, bring to a boil, and boil for about 1 minute.
Add the blueberries and stir-fry until the sauce is thickened.
Serve hot, topped with whipped cream, if desired.
Notes: Apples and blueberries cooked in an orange cinnamon flavored sauce.
Calories: 128, Carbohydrate: 28.09g, Cholesterol: 0g, % Calories From Fat: 10.53, Dietary Fiber: 4.248g, Sodium: 26mg, Total Fat: 1.497g, Protein: 0.613g
Vegetable Pasta Recipe
1 medium onion, chopped fine 1 medium bell pepper, chopped
1 T Olive oil
1/4 tsp. garlic powder
1 tsp. ground black pepper
1 medium zucchini, chopped
1/2 cup frozen leaf spinach, chopped
1/2 cup purple cabbage, chopped fine
2 tsp. dried oregano
1 tsp. dried sweet basil
1 tsp. salt
1 T Olive oil
1 cup chopped mushrooms
28-29 oz. canned, diced tomatoes
8 oz. can tomato sauce
Sauté onion, bell pepper, garlic, black pepper in 1 T olive oil until onions are limp.
Add zucchini, cabbage, spinach. Sauté 3 or 4 minutes longer.
Add mushrooms, basil, oregano, salt, and 1 T olive oil. Sauté 3 minutes longer.
Add diced tomatoes and tomato sauce and sauté for 10 minutes.
Serve over pasta
Wild Rice Stuffing with Portobello Mushrooms
The following stove-top stuffing uses a combination of wild and brown rices in place of bread. Ingredients:
1 Tbsp. plus 2 tsp. canola oil, divided
1 large onion, diced
1 garlic clove, minced (optional)
8 1/4 cups non-fat, reduced-sodium chicken broth, divided
1 1/2 cups wild rice
1 1/2 cups long-grain brown rice
4-6 Portobello mushrooms (stems discarded), cut in 1/2" thick and 1" long slices
1/2 cup chopped flat-leaf parsley
1 Tbsp. dried sage, or to taste
1 cup chopped green onions
1 cup chopped almonds or pecans
Salt and freshly ground black pepper, to taste
Instructions:
1. Heat a large, non-stick pan over medium-high heat until very hot.
(If necessary, a smaller pan may be used, but food will need to be cooked in batches.)
Place 1 Tbsp. oil in pan and heat until very hot.
Add onion and garlic and sauté until onion is translucent and mixture is golden.
2. Add 4 1/2 cups broth and bring mixture to boil.
Add wild rice, reduce heat to simmer, cover pot, and simmer 25 minutes.
3. Add brown rice and remaining 3 3/4 cups broth to pot.
Bring mixture to boil and immediately reduce heat to simmer.
Cover pot and continue cooking until both wild and brown rice are barely tender, about 35 to 40 minutes.
4. While rice is cooking, heat a large, non-stick pan over medium-high heat until very hot.
Place 2 tsp. oil in pan and heat until very hot.
5. Stirring constantly, sauté mushrooms, cooking in batches if necessary, depending on size of pan, so they are not crowded.
If cooking in batches, transfer each finished batch to a bowl and begin process again, using a little more oil each time, until all mushrooms are sautéed.
6. When rice is barely tender, mix in parsley, sage, green onion and nuts.
Cover and cook on low heat about 5 minutes longer, or until green onion is soft and rice is tender.
7. Remove pot from heat, uncover and allow rice to cool slightly.
Add mushrooms and stir until well combined. Add salt and pepper to taste and more sage, if desired.
8. Serve immediately or store, tightly covered, in refrigerator for up to 2 days.
Reheat chilled stuffing before serving.
Nutritional Information:
Makes about 11 cups of stuffing or 22 one-half cup servings. Per serving: 148 calories, 5 g. total fat (less than 1 g. saturated fat), 22 g. carbohydrates, 5 g. protein, 3 g. dietary fiber, 223 mg. sodium.
Blackened Salmon Recipe 6 Salmon Fillets, 1/2 to 3/4 inch thick, skinned
2 1/2 cups unsalted butter or margarine
1/2 cup fresh lemon juice
1 1/2 teaspoon cayenne pepper
1 teaspoon salt
2 teaspoons fresh ground black pepper
1 tablespoon dried thyme (do not use fresh - it will burn)
Lemon wedges and Parsley for garnish
Trim off the thin edges of fillets as these would burn.
Pat dry and refrigerate until ready to cook.
The butter sauce adheres better to cold fillets.
In heavy 3-quart cast-iron frying pan over medium heat, melt butter, add lemon juice, cayenne, salt, black pepper and thyme.
Stir to blend; cool to lukewarm.
Place an empty 10-inch cast-iron skillet over high heat until bottom has a definite white haze and begins to smoke slightly.
Remove fish from refrigerator; dip 1 fillet in warm butter sauce, coating well.
Place fish in hot skillet, taking care that spits and spatters do not burn you.
Fish will sear and cook almost immediately. Turn fillet over; blacken other side.
Repeat with remaining fillets.
Reserve remaining butter sauce.
As fillets are cooked, place them on individual plates; keep warm.
Discard accumulated butter sauce in skillet and charred bits between batches.
When all fillets have been cooked, wipe skillet clean and place empty skillet back on heat.
Add reserved butter sauce; carefully swirl skillet 5 or 6 times to blacken butter.
Remove pan from heat; drizzle butter over each fillet.
Garnish and serve hot.
Serves 4;
1/4 pound turkey and 2 tablespoons sauce
1 pound turkey breast tenderloin slices, all visible fat removed
`#1 - 1/2 cup low-sodium chicken broth
1 tablespoon cornstarch
1/8 teaspoon salt
1/8 teaspoon black pepper
Vegetable oil spray -- cook turkey -- set aside
#2 - 2 tablespoons balsamic vinegar
1 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
#3 - 8 ounces chanterelle or button mushrooms, cleaned, trimmed and sliced
1/4 cup chopped shallots or onion
Fresh rosemary (optional)
Rinse turkey and pat dry. Set aside.
In a small bowl, stir together broth, cornstarch, salt and pepper. Set aside.
Spray a large skillet with vegetable oil. Place over medium-high heat.
Add half the turkey to hot skillet. Cook about 2 minutes on each side, or until turkey is tender and no longer pink.
Repeat with remaining turkey.
Remove skillet from heat; remove turkey from skillet and keep warm.
Add vinegar and rosemary to skillet, stirring to scrape up brown bits from bottom of pan.
Return skillet to heat and add mushrooms and shallots or onion.
Over medium heat, cook and stir until mushrooms are tender, about 5 minutes.
Stir broth mixture and add to skillet.
Cook and stir until thickened and bubbly, about 3 minutes.
Cook 2 minutes more, stirring constantly. Serve sauce with turkey.
Serve on a bed of rosemary if desired.
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