COOKING OUTSIDE OF THE BOX Support Group By Nancy Lum RD, LDN th
June 4 2012
Picnic Breakfast Burrito By The Sprouted Kitchen WebMD Recipe from Foodily.com
A breakfast burrito requires no utensils and in the case of the recipe below, you get your grains, protein, and vegetables in one package! If you do decide to make them, whether you’re picnicking or not, add or take away fillings as you desire. Change the cheese, add bacon, or potatoes if you’re feeling authentic. Whether it’s your backyard or a short drive to a pretty spot, this is the season to eat outside, go. The deal with burritos is that if you use standard-size tortillas, the goods burst out. So after trial and error, we suggest either getting the large tortillas, or using corn tortillas, and making breakfast tacos as an alternative. Alter the amount of filling according to what size tortilla you choose. Ingredients 10 Eggs 20 egg whites (or switch to ½ egg whites ½ whole eggs) 1/4 Cup Whole Milk (1% or Skim) 1/3 Cup Chopped Cilantro/Basil Pinch of Sea Salt/Pepper/ Red Pepper flakes 2 Cups Baby Tomatoes 1 Tsp. Olive Oil 3/4 Cup Diced Yellow Onion Pinch of Sea Salt 2 Cups Baby Spinach 1 Cup Shredded Pepper Jack cheese (2% Cheese) 1 Avocado 4 Large, Whole Grain Tortillas (see note above)
Instructions Heat your oven to 350 degrees. Halve the baby tomatoes and put them on a rimmed baking tray. Add the diced onion, pinch of salt, olive oil and toss to coat. Roast on the upper rack for 20-25 minutes while you get everything else ready. Crack the eggs into a large mixing bowl, add the milk and generous pinch of salt, red pepper flakes, and pepper and whisk well. Whisk the eggs until they are a consistent color and all yolks are broken up. Add the eggs into a saucepan over medium heat (you really want almost medium low, as eggs that are cooked a bit slower tend to have a softer texture than flash cooked on high heat. Remember, you have to wait 20 minutes for the tomatoes anyway). Scramble the eggs slowly, when they are a few minutes to done, toss in all of the chopped herbs and turn off the heat, they will continue to cook, I promise. Warm each of your tortillas over the stove to warm. I like mine to get a few little blisters on each side. Lay them on a cutting board and sprinkle with the cheese. Make a layer of baby spinach, pile a quarter of the eggs, and the roasted tomato/onion mix, down the middle of each tortilla. Layer thin slices of avocado on top. Fold both ends, and roll if using a big burrito tortilla. If using taco size, you’ll halve the amount of goodies per tortilla. Total Servings: 4 Nutritional Information Per Serving Calories: 347 Carbohydrates: 22.0g Cholesterol: 22mg Fat: 19.2g Saturated Fat: 4.8g Fiber: 6.5g Sodium: 440mg Protein: 21.9g
Roasted Cauliflower with Tomato, Dill, and Capers By Dana Treat WebMD Recipe from Foodily.com
With notebooks full of food magazine recipes dating back to 1993 and well over 100 cookbooks, I don’t repeat recipes often. There is always the next thing to try. So it should tell you something significant that I made this salad twice in one week. Spinach salads are not my favorite. I find raw spinach to be kind of gritty texture-wise and kind of a zero in the flavor department. Not that lettuce is so flavorful but at least it has crunch. I love the idea of a wilted spinach salad because I do like cooked (or at least softened) spinach, but my experience of those is that they contain bacon. Who knew you could just roast cauliflower and use that as your spinach softener? Amongst the many treasures to be found in the Ottolenghi cookbook, this is one of the first recipes I flagged. Originally the cauliflower was meant to be grilled, but I roasted mine in the oven so I didn’t have to watch it too carefully. The ingredients may sound pedestrian but the result is not. The dressing is so good that I just kept adding to it over the course of the week and combining it with different things until I made this salad again. I served this as a salad but it could be a side dish as well. Adapted from Ottolenghi, The Cookbook Makes 6 servings. Ingredients 2 tbsp. capers, drained and roughly chopped 1 tbsp. wholegrain mustard 1 garlic clove, pressed
2 tbsp. apple cider vinegar Kosher salt and freshly ground black pepper 1/3 cup olive oil, plus more for the cauliflower 1 medium cauliflower, divided into florets 1 tbsp. chopped dill 4 oz. baby spinach leaves 1 cup cherry tomatoes, cut in half Instructions To make the dressing, place the capers, mustard, garlic, and vinegar in a medium sized jar. Add a big pinch of salt and a few grinds of pepper. Give the jar a vigorous shake. Add the olive oil and shake the mixture shake again. Taste for balance of flavor and adjust accordingly. Meanwhile, preheat the oven to 425ยบF. Place the cauliflower florets on a baking sheet and drizzle them with olive oil, then sprinkle them with salt and pepper. Roast in the middle of the oven until cooked through and deep brown in spots, turning once, about 25 minutes in total. Place the spinach, tomatoes, and dill in a large bowl. Once the cauliflower is done, and while it is still hot, add it to the bowl as well. Drizzle in about half the dressing and toss to coat. Add more dressing as necessary. This dish can be served warm or room temperature. Total Servings: 6 Nutritional Information Per Serving Calories: 127 Carbohydrates: 3.0g Cholesterol: 0mg Fat: 12.7g Saturated Fat: 1.7g Sodium: 103mg Protein: 1.4g
Southwestern Rice & Pinto Bean Salad WebMD Recipe from EatingWell.com The slightly chewy texture of ruddy-red Wehani rice makes it perfect for salads. Serve it mounded on a bed of Boston lettuce or curly frisĂŠe.
Servings: 6 Yield: 6 servings, 1 1/3 cups each Total Time: 60 Prep Time: 20 Recipe Ingredients: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
1 cup Wehani brown rice, or brown basmati rice 2-2 1/2 cups water 2 teaspoons cumin seeds, or 1 teaspoon ground cumin 1/4 cup extra-virgin olive oil 1/4 cup sherry vinegar 1 tablespoon chopped fresh oregano, or 1 teaspoon dried 1 large clove garlic, crushed and peeled 1/4 teaspoon salt 1/2 teaspoon freshly ground pepper 2 15-ounce cans pinto beans, rinsed 8 scallions, trimmed and sliced (about 1 1/2 cups) 1 medium bell pepper, (green, yellow, orange or red), chopped (about 1 cup) Recipe Steps:
1.
Combine rice and water (2 cups water if using brown basmati) in a 3-quart saucepan; bring to a boil. Reduce heat to low, cover and cook until all the water has been absorbed, 40 to 45 minutes. Remove from heat; let rest, covered, for 10 minutes. Spread the rice out on a large baking sheet until cooled to room temperature, about 15 minutes.
2.
Meanwhile, toast cumin in a small skillet over medium-high heat until fragrant and lightly toasted, 1 to 2 minutes for seeds, 1 minute for ground cumin. Transfer to a blender or food processor and let cool for several minutes. Add oil, vinegar, oregano, garlic, salt and pepper and process until the garlic is finely chopped. 3. Transfer the rice to a large bowl and toss with beans, scallions and bell pepper. Pour the dressing over the salad and toss well to combine. Recipe Nutrition: Per serving: 305 calories; 11 g fat (2 g sat, 8 g mono ); 0 mg cholesterol; 45 g carbohydrates; 0 g added sugars; 9 g protein; 8 g fiber; 121 mg sodium; 442 mg potassium. Nutrition Bonus: Vitamin C (40% daily value), Fiber (38% dv), Iron (20% dv). Carbohydrate Servings: 2 Exchanges: 2 1/2 starch, 1 vegetable, 1 very lean meat, 1 1/2 fat
Mediterranean Fish in Foil Packets By The Gluten Free Goddess WebMD Recipe from Foodily.com
This easy as 1, 2, 3 recipe has been a summer family staple since I was a blushing bride, learning to grill fish. We won't talk about how many years ago that was, Dear Reader. I mean, the blushing bridal part. Let's just say my oldest son is 26 and leave it at that. So, you may ask- if you're a blushing bride yourself- how do you grill a slab of fresh fish and veggies all at once and have it turn out so tender and flaky and savory that your newly minted partner for life will turn to you and whisper, I knew I married the right girl? Or boy (I make no assumptions around here, goddess
forbid). Well, here's a little secret I learned way back when. Back before cooking blogs and Food TV and Jamie Oliver I learned it from a woman who liked my paintings. This is the only way to make fish, she told me. Trust me. I trust you, I answered. Now tell me your secret. Foil, she said-and onions, garlic and tomatoes. It's a Mediterranean style fish- not the typical butter and Ritz cracker crumbs you get around here (we were living on Cape Cod at the time). This is the real thing, she continued. Real food. Big flavor. You'll love it! And she was right. Here's my easy version of Mediterranean fish- grilled (or baked) with spinach, tomatoes, onions and garlic. I also added balsamic vinegar and fresh chopped herbs. The fish I used this time was halibut. But any hefty white fish will do- cod, haddock, tilapia, or orange roughy would all be brilliant. Ingredients 4 serving size fish fillets, rinsed and patted dry (about 1 1/2 pounds) A squeeze of fresh lemon juice Sea salt and fresh pepper 8 cloves of garlic, roughly chopped 2 red or sweet yellow onions, cut into pieces 4 cups baby spinach leaves- or chopped spinach 8 plum or Italian tomatoes, roughly chopped 4 tablespoons balsamic vinegar 2 tablespoons chopped fresh basil 2 tablespoons chopped fresh parsley or cilantro A sprinkle of red pepper flakes, to taste Extra virgin olive oil, as needed Instructions Fire up the grill to medium high heat. If you are cooking indoors, preheat the oven to 375 degrees F. Tear off a large sheet of aluminum foil and place it on a large platter or tray. Lay the fish fillets in the center, in a single layer. Squeeze a little lemon juice over the fillets. Season with sea salt and fresh pepper. In a large mixing bowl, combine the garlic, onion, baby spinach and tomatoes. Add the balsamic vinegar, fresh chopped herbs, red pepper flakes and toss to mix. Drizzle with enough extra virgin olive oil to moisten it all. Season the mixture with a little sea salt and pepper. Toss to coat.
Saucy Coconut-Chicken Stir-Fry WebMD Recipe from EatingWell.com Thai flavors of coconut and basil come together in this fresh and spicy chicken and cabbage stir-fry. If your family prefers a milder meal, forgo the jalapeño. Serve with: Rice noodles and mango slices.
Servings: 4 Yield: 4 servings, about 1 1/2 cups each Total Time: 35 Prep Time: 35 Recipe Ingredients: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
4 teaspoons canola oil, divided 1 pound chicken tenders, cut into bite-size pieces 1 jalapeño pepper, minced (optional) 1 bunch scallions, sliced, whites and greens, separated 2 cups sliced shiitake mushroom caps 1 tablespoon minced fresh ginger 3/4 cup “lite” coconut milk 2 tablespoons fish sauce 4 teaspoons lime juice 1 tablespoon brown sugar (Splenda brown sugar) 6 cups sliced napa cabbage 3/4 cup chopped fresh basil Recipe Steps:
1.
Heat 2 teaspoons oil in a wok or Dutch oven over medium-high heat. Add chicken and cook, stirring often, until cooked through and lightly browned, about 5 minutes. Transfer the chicken to a plate. 2. Heat the remaining 2 teaspoons oil in the wok or pot. Add jalapeño (if using), scallion whites, mushrooms and ginger and cook, stirring, until fragrant and the mushrooms start to soften, 30 seconds to
1 minute. Stir in coconut milk, fish sauce, lime juice and brown sugar; bring to a simmer. Cook, stirring occasionally, until the mushrooms are tender, 2 to 3 minutes. Stir in cabbage, the chicken and scallion greens; cook, stirring constantly, until the cabbage is slightly wilted, 2 to 3 minutes. Stir in basil just before serving. Recipe Nutrition: Per serving: 254 calories; 11 g fat (3 g sat, 4 g mono ); 63 mg cholesterol; 12 g carbohydrates; 2 g added sugars; 28 g protein; 3 g fiber; 678 mg sodium; 627 mg potassium. Nutrition Bonus: Vitamin C (42% daily value), Vitamin A (35% dv), Folate (21% dv), Potassium (18% dv). Carbohydrate Servings: 1 Exchanges: 1/2 vegetable, 3 lean meat, 1 fat
Goat Cheese, Leek and Spinach Quiche By A Nutritionist Eats WebMD Recipe from Foodily.com
For the sake of calories, most people have begun to opt for quiche sans the crust. While it may add a few more calories, grams of fat, and carbohydrates to the bottom line, what it adds in terms of decadence is immense. This recipe uses a store-bought pie shell to add the crust and still manages to keep the calories to a reasonable amount per serving. Ingredients 1 medium-sized leek, thinly sliced 2 cups spinach, thinly sliced 4 oz goat cheese 3 eggs
1 12-oz can 2% evaporated milk 1 pre-made pie shell Instructions Preheat oven to 350°. Heat small pan over medium heat and coat with cooking spray. Add leeks to pan and sautÊ until golden brown, about 3 minutes. Add spinach and cook an additional minute. Set aside. Crumble goat cheese on bottom of pie crust. Top with leeks and spinach mixture. Whisk together eggs, evaporated milk, and salt & pepper. Pour egg mixture over cheese and veggies. Bake for about 60 minutes, until top is golden brown and eggs are cooked through. Note: If the top is getting too brown, top with tin foil. Total Servings: 6 Nutritional Information Per Serving Calories: 317.7 Carbohydrates: 23.1 g Cholesterol: 108.5 mg Fat: 18.9 g Saturated Fat: 7.9 g Fiber: 3.1 g Sodium: 409.1 mg Protein: 15.5 g
Skinny Fish and Chips Fiona Haynes
Halibut is perfect for this low fat fish and chips recipes as it's a mild-tasting, chunky-textured fish. Cod would make a great substitute if halibut is out of season or too expensive. For an extra nutritional punch, feel free to use sweet potatoes instead of russets for the fries. Serve with a wedge of lemon and a side dish of peas. Cook Time: 30 minutes Total Time: 30 minutes
Ingredients:
2 tsp olive oil Pinch of Kosher salt 1 1/2 pounds russet potatoes, cut into slim wedges (or Sweet Potatoes) 1 pound halibut fillets, cut into four pieces Juice and zest of 1 lemon 1/4 cup chopped parsley
Preparation: Preheat oven to 425 degrees. Toss potato wedges in oil and salt then scatter on a baking sheet. Place halibut fillets on a second baking sheet coated with nonstick cooking spray. Squeeze lemon juice over fillets. Place potatoes in hot oven and cook for 15 minutes. Remove from oven and turn potato pieces. Return to oven and place on a lower shelf. At this time, place halibut in oven on shelf above potatoes. Roast for 12-15 minutes, until fish flakes easily with a fork. Remove fish from oven, sprinkle lemon zest and parsley on top. Then remove potatoes, which should be tender, and serve with fish and a side dish of peas. Serves 4 Per Serving: Calories 277, Calories from Fat 45, Total Fat 5g (sat 0.7g), Cholesterol 36mg, Sodium 200mg, Carbohydrate 30.8g, Fiber 2.8g, Protein 27.2g
Low Fat Crockpot Pork and Sweet Potato Stew By Fiona Haynes, About.com Guide
Low Fat Crockpot Pork and Sweet Potato Stew Fiona Haynes
Come home to this simple and delicious crockpot pork and sweet potato stew, which can be enjoyed with a little rice on the side or with some whole grain bread to mop up the juices. Prep Time: 15 minutes Cook Time: 9 hours Total Time: 9 hours, 15 minutes Ingredients:
1 medium sweet potato, peeled and cut into chunks 1 large onion, chopped 2 stalks celery 1 large Granny Smith Apple, cut into chunks 1 large carrot, sliced 1 pound pork tenderloin, trimmed of fat, and cut into chunks 1/2 cup apple cider 3/4 cup fat-free, low-sodium chicken broth 1/2 tsp rosemary 1/2 tsp sage Freshly ground black pepper
Preparation: Spray the inside of a 3-4 quart slow cooker with nonstick cooking spray. Lay vegetables on the bottom of the crockpot, followed by pork. Pour apple cider and chicken broth over the pork and vegetables, and add herbs. Cover and cook on low for 7-9 hours. To thicken the juices, make a cornstarch slurry from 1/4 cup cornstarch and a 1/4 cup water, and stir into the stew about half an hour before serving. Serves 4.
Per Serving: Calories 321, Calories from Fat 41, Total Fat 4.6g (sat 1.4g), Cholesterol 72mg, Sodium 119mg, Carbohydrate 43.2g, Fiber 6.5g, Protein 26.8g
Shrimp and Mango Salad By Fiona Haynes, About.com Guide
Shrimp and Mango Salad Fiona Haynes
Perfect for late spring or summer, this colorful salad makes a great lunch or light supper. The spicy dressing is offset by the sweetness of the mangoes and tomatoes. Prep Time: 20 minutes Total Time: 20 minutes Ingredients:
3/4 pound cooked shrimp 1 large mango, deseeded, peeled and cubed 1/4 cup sliced green onions 1 tbsp fish sauce 1 tbsp soy or tamari sauce Juice of 1 large lime 2 tbsp water 1 tbsp brown sugar (Splenda brown sugar) 1 tsp minced jalapeno pepper 4 cups arugula 4 small vine-ripe tomatoes, cut into wedges
Preparation: Place shrimp, mango and green onions in a medium bowl. Whisk fish sauce, soy/tamari, lime juice, brown sugar and minced pepper. Pour over shrimp and mango mixture. Cover and refrigerate for 10 minutes.
Divide arugula between four salad plates or bowls. Top with one-fourth of the shrimp and mango. Garnish edge of salad plate with tomatoes. Serves 4 Per Serving: Calories 150, Calories from Fat 17, Total Fat 1.9g (sat 0.3g), Cholesterol 128mg, Sodium 637mg, Carbohydrate 13.8g, Fiber 2.4g, Protein 19.5g
Thai-Style Chicken Salad By Fiona Haynes, About.com Guide
Thai-Style Chicken Salad Fiona Haynes
Using peanut butter is a little indulgent if you're eating low fat, but most of the fat in peanut butter is unsaturated. I suggest using natural peanut butter, which contains very little saturated fat and no partially hydrogenated oils. You can also use a reduced fat natural peanut butter to cut total fat. Prep Time: 10 minutes Total Time: 10 minutes Ingredients:
1/4 cup creamy peanut butter, preferably natural 2 tbsp less sodium soy sauce or tamari 1 tbsp rice vinegar Juice of 1/2 lime 1/2 tsp minced ginger 2 cups rotisserie chicken, chopped 8 Romaine lettuce leaves 2 cups pre-shredded dry coleslaw mix 4 tbsp rice vinegar 2 plum tomatoes, halved and sliced
Preparation:
Combine peanut butter, soy/tamari sauce, rice vinegar, lime juice and ginger in a medium bowl. Stir in chopped chicken. Place two romaine lettuce leaves on each of four plates. Drizzle rice vinegar over coleslaw and toss. Top each plate with 1/2 cup of coleslaw and vinegar mix. Surround romaine with sliced tomatoes, then top plates with one-fourth of the peanut chicken mixture. Serves 4. Per Serving: Calories 234, Calories from Fat 95, Total Fat 10.5g (sat 2.3g), Cholesterol 48mg, Sodium 326mg, Carbohydrate 11.2, Fiber 3g, Protein 23.5g
Chicken and Black Bean Soup By Fiona Haynes, About.com Guide
Chicken and Black Bean Soup Fiona Haynes
This is one of my favorite soups. It's hearty enough to serve as a meal, needing only the addition of a little fat-free sour cream, and some crumbled baked tortilla chips. Prep Time: 10 minutes Cook Time: 26 minutes Total Time: 36 minutes Ingredients:
2 tsp canola oil 1 medium onion, finely chopped 1 medium carrot, chopped 1/2 large red pepper 1 tsp cumin 1 tsp chili powder 2 15-ounce cans reduced sodium black beans, rinsed and drained
3 cups fat-free, low-sodium chicken broth 1 16-ounce jar mild salsa 1 1/2 cups cooked skinless white-meat chicken, chopped
Preparation: Heat oil on medium heat in a Dutch oven or soup pot. Sauté onions, carrots and peppers for 5 minutes. Stir in cumin and chili powder and cook for 1 minute. Add black beans, broth and salsa. Bring to a boil, then cover and simmer for 15 minutes. Stir in cooked chicken and simmer for 5 more minutes. Serves 6-8 Per Serving: Calories 211, Calories from Fat 26, Total Fat 2.8 (sat 0.4g), Cholesterol 24mg, Sodium 602mg, Carbohydrate 30.5g, Fiber 9.4g, Protein 15.8g
Shrimp Fajitas By Fiona Haynes, About.com Guide
Although higher in cholesterol than many other types of seafood, shrimp are low in saturated and total fat, and can certainly be enjoyed as part of a low fat diet. These low fat shrimp fajitas are a nice alternative to the usual chicken or beef variety. Prep Time: 20 minutes Cook Time: 8 minutes Total Time: 28 minutes Ingredients:
4 whole wheat tortillas 1/2 cup chopped cilantro 1/4 cup fresh lime juice 1/2 tsp cumin 1 tsp chili powder 2 garlic cloves, crushed 1 pound medium shrimp, peeled and deveined 2 tsp canola oil 1 medium, onion sliced vertically 1 red or yellow pepper, deseeded and cut into strips
Preparation:
Preheat oven to 350 degrees. Wrap tortillas in foil and warm them for 15 minutes. Combine cilantro, lime juice, cumin, chili powder and garlic in a glass bowl. Add shrimp, stir well and marinate for 15 minutes. Heat oil in a large nonstick skillet. Sauté onion and pepper for a 3-4 minutes, until softened. Remove vegetables from skillet and keep warm. Add shrimp with the marinade; sauté until just pink, about 3 minutes. Return vegetables to the skillet and cook for 1-2 more minutes, until heated through. Spoon mixture on to warmed tortillas, top with fat-free sour cream and salsa as desired. Serves 4. Per Serving: Calories 312, Calories from Fat 51, total Fat 5.6g (sat 1g), Cholesterol 170mg, Sodium 555mg, Carbohydrate 36.9g, Fiber 4.4g, Protein 28.4g
Chicken Marsala By: Lisa "A delicious, classic chicken dish -- lightly coated chicken breasts braised with Marsala wine and mushrooms. Easy and ideal for both a quick weeknight entree AND serving to company."
Ingredients
1/4 cup all-purpose flour for coating 1/2 teaspoon salt 1/4 teaspoon ground black pepper 1/2 teaspoon dried oregano 4 skinless, boneless chicken breast halves - pounded 1/4 inch thick 4 tablespoons butter (margarine) 4 tablespoons olive oil 1 cup sliced mushrooms 1/2 cup Marsala wine 1/4 cup cooking sherry
Directions
1. 2.
In a shallow dish or bowl, mix together the flour, salt, pepper and oregano. Coat chicken pieces in flour mixture. In a large skillet, melt butter in oil over medium heat. Place chicken in the pan, and lightly brown. Turn over chicken pieces, and add mushrooms. Pour in wine and sherry. Cover skillet; simmer chicken 10 minutes, turning once, until no longer pink and juices run clear.
Nutritional Information Amount Per Serving Calories: 448 | Total Fat: 26.6g | Cholesterol: 99mgPowered by ESHA Nutrient Database