Wednesday, 01 April 2015
1/2 cup water
2 tablespoons soy sauce
2 tablespoons hoisin sauce
2 teaspoons cornstarch
1 teaspoon grated fresh ginger
1 teaspoon toasted sesame oil
1 pound broccoli
1 yellow sweet pepper
2 tablespoons cooking oil
12 ounces skinless, boneless chicken, cut into bite-size pieces
2 cups chow mein noodles or hot cooked rice
For sauce, in a small bowl stir together water, soy sauce, hoisin sauce, cornstarch, ginger, and sesame oil. Set aside.
Cut flowerets from broccoli stems and separate flowerets into small pieces. Cut broccoli stems crosswise into 1/4-inch slices. Cut pepper into short, thin strips.
In a wok or large skillet heat 1 tablespoon of the cooking oil over medium-high heat. Cook and stir broccoli stems in hot oil for 1 minute. Add broccoli flowerets and sweet pepper; cook and stir for 3 to 4 minutes or until crisp-tender. Remove from wok; set aside.
Add remaining oil to wok or skillet. Add chicken; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir sauce; pour into center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Stir together to coat. Cook and stir 1 minute more or until heated through. Serve over chow mein noodles or rice. If desired, garnish with toasted sesame seed and serve with additional hoisin sauce. Makes 4 servings.
Per Serving: cal. (kcal) 378, Fat, total (g) 16, chol. (mg) 49, sat. fat (g) 3, carb. (g) 31, fiber (g) 6, pro. (g) 29, vit. A (RE) 185.44, vit. C (mg) 160.61, sodium (mg) 877, calcium (mg) 80.77, iron (mg) 2.34, Vegetables () 2, Starch () 1.5, Lean Meat () 2, Fat () 1.5, Percent Daily Values are based on a 2,000 calorie diet
Tuesday, 31 March 2015
12 ounces fresh or frozen skinless salmon fillet
Nonstick cooking spray
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1 medium onion, chopped (1/2 cup)
1 tablespoon canola oil
2 14 1/2ounce cans reduced-sodium chicken broth
2 1/2 cups fat-free milk
1/2 cup flour
1/8 teaspoon salt
1 tablespoon snipped fresh dillweed or 1 teaspoon dried dillweed
2 cups coarsely chopped fresh spinach
5 tablespoons light sour cream
1 slice rye bread, toasted and cut into 1/2-inch pieces
1/3 cup chopped cucumber
Fresh dill sprigs (optional)
Thaw salmon, if frozen. Rinse salmon and pat dry with paper towels. Preheat oven to 450 degrees F. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place salmon on one side of the pan. Measure thickness of fish. Add asparagus to the other side of the pan, spreading to an even layer. Lightly coat asparagus with cooking spray. Roast asparagus and salmon in oven, uncovered, for 4 to 6 minutes per 1/2-inch thickness of salmon or until salmon flakes easily when tested with a fork and asparagus is just tender. Using two forks, flake salmon, removing and discarding any bones.
In a 4-quart Dutch oven cook onion in hot oil over medium heat about 5 minutes or until tender but not brown, stirring occasionally. Add broth. In a medium bowl whisk together milk, flour, and salt until smooth. Add all at once to broth mixture. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more.
Add flaked salmon, asparagus pieces, and the snipped or dried dill to the soup. Cook for 1 to 2 minutes or until heated through. Stir in spinach just before serving.
To serve, ladle soup into shallow bowls. Top each serving with a spoonful of sour cream and sprinkle with rye bread cubes, chopped cucumber, and, if desired, fresh dill sprigs.
Per Serving: cal. (kcal) 318, Fat, total (g) 14, chol. (mg) 44, sat. fat (g) 3, carb. (g) 25, Monosaturated fat (g) 5, Polyunsaturated fat (g) 4, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 9, pro. (g) 24, vit. A (IU) 1797.84, vit. C (mg) 10.63, Thiamin (mg) 0.42, Riboflavin (mg) 0.54, Niacin (mg) 9.08, Pyridoxine (Vit. B6) (mg) 0.59, Folate (µg) 108.86, Cobalamin (Vit. B12) (µg) 2.93, sodium (mg) 603, Potassium (mg) 695, calcium (mg) 212.03, iron (mg) 2.52, Vegetables () 1, Starch () 1, Medium-Fat Meat () 2.5, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet
Monday, 30 March 2015
1 large fennel bulb, cut into 1/2-inch wedges
1/2 pound small carrots (6 to 8), scrubbed and halved lengthwise
1/2 head cauliflower (about 1 pound), cut into small florets
4 cups apple cider vinegar
1 cup sugar
6 tablespoons pickling spice (such as McCormick)
1 tablespoon kosher salt
6 garlic cloves, peeled and crushed
4 rosemary sprigs
2 jalapenos, sliced
2 1/2 cups water
Place fennel, carrots and cauliflower in a large bowl.
In a medium pot, combine vinegar, sugar, pickling spice, salt, garlic, rosemary, jalapenos and water. Bring mixture to a boil, reduce to a simmer and cook until sugar is dissolved, about 4 minutes. Let cool 10 minutes, then pour over vegetables; let cool, cover with plastic wrap and chill 4 hours or overnight. (If necessary, place a dinner plate over plastic to keep vegetables submerged.) Store up to a week in liquid; strain before serving.
Sunday, 29 March 2015
8 ounces bacon, chopped into 1 inch pieces
1/2 onion, sliced thinly
3 tablespoons sugar
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
3 tablespoons apple cider vinegar
12 ounces green beans
Cook bacon until crisp in skillet, drain bacon, and set aside, reserving bacon grease.
In skillet with bacon grease, saute onions with sugar, salt, pepper, and apple cider vinegar until tender. Set aside.
Steam or blanch green beans until tender, and toss with onion mixture and reserved bacon pieces. Serve warm or at room temperature.
Saturday, 28 March 2015
1 12.8ounce package frozen potato-and-onion-filled pierogies
8 ounces uncooked chorizo sausage or Italian sausage (casings removed, if present)
1 pint red and/or yellow cherry tomatoes, halved
1 8 ounce can tomato sauce
4 ounces watercress (4 cups)
In a Dutch oven cook pierogies in 4 cups lightly salted boiling water according to package directions. Drain; cover to keep warm.
Meanwhile, in a 12-inch skillet cook sausage over medium-high heat until brown, using a wooden spoon to break up meat as it cooks. Drain off fat. Set aside 1/2 cup of the tomatoes; add the remaining tomatoes and the tomato sauce to sausage in skillet. Cook for 6 to 8 minutes or until tomatoes begin to soften.
Divide pierogies among four serving plates; spoon tomato mixture over pierogies. Top with the reserved tomatoes and the watercress.
Per Serving: cal. (kcal) 419, Fat, total (g) 24, chol. (mg) 54, sat. fat (g) 8, carb. (g) 34, Monosaturated fat (g) 10, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 6, pro. (g) 20, vit. A (IU) 1943.61, vit. C (mg) 33.66, Thiamin (mg) 0.43, Riboflavin (mg) 0.26, Niacin (mg) 3.95, Pyridoxine (Vit. B6) (mg) 0.47, Folate (µg) 24.19, Cobalamin (Vit. B12) (µg) 1.16, sodium (mg) 1331, Potassium (mg) 720, calcium (mg) 70.68, iron (mg) 2.88, Percent Daily Values are based on a 2,000 calorie diet
Friday, 27 March 2015
Nonstick cooking spray
1 16 ounce package shelf-stable potato gnocchi
1 1/2 cups light or no-sugar-added tomato-base pasta sauce
12 ounces extra-lean ground beef
1/4 cup finely chopped onion
1 small egg, lightly beaten, or 2 tablespoons refrigerated or frozen egg product, thawed
2 tablespoons fine dry whole wheat bread crumbs
1/2 teaspoon dried oregano, crushed
1/2 teaspoon dried basil, crushed
1/4 teaspoon garlic powder
1/4 teaspoon fennel seeds, crushed
2 teaspoons olive oil
8 ounces fresh mushrooms, sliced
1 medium green sweet pepper, stemmed, seeded, and cut into bite-size strips
1/2 cup thinly sliced onion
2 teaspoons olive oil
1/2 cup shredded part-skim mozzarella cheese (2 ounces)
Preheat oven to 350 degrees F. Lightly coat a 2-quart rectangular baking dish with cooking spray; set aside. Cook gnocchi according to package directions. Drain. Transfer to a large bowl. Stir in pasta sauce; set aside.
Meanwhile, in a large bowl combine ground beef, the chopped onion, egg, bread crumbs, oregano, basil, garlic powder, and fennel seeds. Shape meat mixture into 24 balls.
In a large skillet heat 2 teaspoons olive oil over medium heat. Add mushrooms, sweet pepper, and the sliced onion; cook about 7 minutes or until tender. Add vegetables to bowl with gnocchi.
In the same large skillet heat 2 teaspoons oil over medium heat. Cook meatballs, half at a time, about 6 minutes or until cooked through (160 degrees F), turning occasionally. Transfer meatballs to bowl with gnocchi and vegetables. Stir gently to combine.
Pour gnocchi mixture into prepared baking dish. Cover with foil. Bake for 20 minutes. Sprinkle cheese on top. Bake, uncovered, about 10 minutes more or until cheese is melted and golden brown.
Make Ahead Tip
To Make Ahead:
Prepare as directed through Step 4. Pour gnocchi mixture into prepared baking dish. Cover with foil. Chill for 4 to 24 hours. To serve, preheat oven to 350 degrees F. Bake, covered, for 45 minutes; stir. Sprinkle cheese on top. Bake, uncovered, for 10 to 15 minutes more or until cheese is melted and golden brown.
Per Serving: cal. (kcal) 234, Fat, total (g) 6, chol. (mg) 54, sat. fat (g) 2, carb. (g) 28, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 5, pro. (g) 16, vit. A (IU) 410.53, vit. C (mg) 17.08, Thiamin (mg) 0.06, Riboflavin (mg) 0.24, Niacin (mg) 3.47, Pyridoxine (Vit. B6) (mg) 0.27, Folate (µg) 15.29, Cobalamin (Vit. B12) (µg) 1.08, sodium (mg) 485, Potassium (mg) 447, calcium (mg) 83, iron (mg) 1.92, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
Thursday, 26 March 2015
1 3 - 4 pound small bone-in ham
1 10 ounce jar plum jam (1 cup)
1/4 cup pomegranate juice
1/8 teaspoon ground cloves (optional)
1 tablespoon Dijon-style mustard
6 medium leeks
Salt and pepper
1/2 cup finely shredded Parmesan cheese
1/2 cup soft bread crumbs
2 tablespoons butter, melted
Fresh sage leaves (optional)
Preheat oven to 350 degree F. Place ham on a rack in a foil-lined roasting pan. Roast, uncovered, for 45 minutes.
For sauce, in small saucepan stir together jam, pomegranate juice, and ground cloves. Heat over low until melted and combined. Spoon half of the sauce over ham. Tent with foil. Roast for 1 to 1-1/2 hours more or until internal temperature of ham is 140 degrees F. Remove and let stand, covered, for 10 minutes. Stir mustard into remaining sauce and heat through.
For leeks, trim root ends and tough green tops. Halve leeks lengthwise. Remove and discard tough outer layers. Rinse well. Arrange leek halves in a 2-quart rectangular baking dish. Add 2 tablespoons water. Sprinkle leeks lightly with salt and pepper and 1/4 cup of the cheese. Cover with foil. Bake in the oven with ham for 35 minutes. Uncover; sprinkle with bread crumbs and remaining cheese. Drizzle with melted butter. Bake, uncovered, for 15 minutes more or until leeks are tender (yield easily when pierced with a fork) and topping is brown.
To serve, lightly spoon some of the remaining sauce over the ham. Slice ham and serve with remaining sauce and leeks. Garnish with sage leaves. Makes 12 servings.
Leeks are tender when they yield easily when pierced with a fork.
Per Serving: cal. (kcal) 310, Fat, total (g) 13, chol. (mg) 69, sat. fat (g) 5, carb. (g) 25, Monosaturated fat (g) 5, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 14, pro. (g) 24, vit. A (IU) 826.03, vit. C (mg) 7.09, Thiamin (mg) 0.49, Riboflavin (mg) 0.28, Niacin (mg) 6.71, Pyridoxine (Vit. B6) (mg) 0.55, Folate (µg) 36.29, Cobalamin (Vit. B12) (µg) 0.61, sodium (mg) 1001, Potassium (mg) 458, calcium (mg) 80.77, iron (mg) 2.16, Percent Daily Values are based on a 2,000 calorie diet