Mustard-Rosemary Chicken Skewers

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 6 servings
Prep time: 45 minutes
Cook time: 8 minutes

1 tbsp Dijon mustard
2 tsp balsamic vinegar
1 tsp finely chopped fresh rosemary
2 garlic cloves, finely chopped
1/2 tsp salt
1/4 tsp freshly ground black pepper
3 tbsp extra-virgin olive oil plus additional for grilling
2 lbs boneless, skinless chicken thighs, cut into 1 1/2-inch chunks
1 yellow bell pepper, seeded and cut into 1-inch pieces
4 scallions, trimmed and cut into 1 1/2 inch pieces

1. In a small bowl, mix together the mustard, vinegar, rosemary, garlic, salt and black pepper. Slowly whisk in the oil.
2. Place the chicken, bell pepper and scallions in a large bowl. Add the marinade; toss to coat. Cover tightly with plastic wrap and refrigerate 30 minutes.
3. Heat the grill to medium high and brush the grate generously with oil. Thread the chicken, pepper and scallion pieces onto skewers. (If skewers are wooden, soak in water 30 minutes prior to threading.) Transfer to grill; close the cover and cook, turning occasionally, until meat is slightly charred and no longer pink, 6-8 minutes.

Nutrition facts per serving:
264 calories, 30 g protein, 3 g carbohydrates, 14 g fat (3 g saturated), 1 g fiber

Grilled Red Pepper Salad

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 10 minutes
Cook time: 6 minutes

4 medium red bell peppers, seeded and sliced
3 tbsp extra-virgin olive oil
1/4 tsp salt plus additional to taste
1/2 tsp freshly ground black pepper plus additional to taste
3 tbsp drained capers
1 tbsp finely chopped red onion
2 tbsp chopped fresh parsley
1 tsp red wine vinegar

1. Toss the bell peppers with 2 tbsp oil, 1/4 tsp salt, and 1/2 tsp black pepper.
2. Heat the grill to medium high. Place bell peppers, skin side down, on grill. Close the cover and cook 2-3 minutes a side, until lightly charred and tender. Let cool and slice into 1/4-inch strips.
3. In a large bowl, toss bell peppers with the capers, onion and parsley. Pour the vinegar and remaining oil over the salad and toss gently. Season with salt and black pepper to taste. Serve warm or at room temperature.

Nutrition facts per serving:
130 calories, 1 g protein, 8 g carbohydrate, 11 g fat (1 g saturated), 3 g fiber

Ultimate Burger

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 5 minutes
Cook time: 11 minutes

1 1/2 pounds lean ground beef
1 tsp finely grated lemon zest
3/4 tsp salt
1/2 tsp freshly ground black pepper
1 large garlic clove, minced
Olive oil for grilling
4 whole-wheat hamburger buns
1 tomato, sliced
1 small red onion, thinly sliced
Lettuce leaves

1. In a large bowl, mix together the beef, lemon zest, salt, black pepper and garlic. Divide meat into four equal pieces and gently form into 1/2-inch thick patties.
2. Heat the grill to medium high and brush the grate generously with oil. Transfer burgers to grill. Close the cover and cook 2-3 minutes a side for medium rare. Remove from grill and rest 5 minutes.
3. Arrange burgers on the buns and top with the tomato, onion and lettuce.

Nutrition facts per serving:
438 calories, 39 g protein, 25 g carbohydrate, 19 g fat (7 g saturated), 3 g fiber

Upgrade: Go Greek!
Upgrade your burger by stuffing it with 2 tbsp of feta cheese. Form the patty around the cheese and grill as usual. Top with 1-2 tbsp yogurt sauce: Mix together 3/4 cup plain yogurt, 1 1/2 tbsp chopped dill, 1 minced garlic clove and 1/4 tsp salt.


Nutrition facts per serving:
498 calories, 42 g protein, 27 g carbohydrate, 23 g fat (10 g saturated), 3 g fiber

Grilled Avocado with Fresh Tomato Salsa

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 10 minutes
Cook time: 2 minutes

2 avocados
1 large tomato, cored and cut into 1/2-inch cubes
1 tbsp chopped fresh cilantro
1 tbsp finely chopped scallion
2 tsp finely chopped jalapeno
1 tsp freshly squeezed lime juice
1 tsp extra-virgin olive oil plus additional for grilling
1/8 tsp salt plus additional to taste

1. Halve the avocados length-wise; pit and peel. Slice a thin layer from the rounded bottom of each half so that it sits flat.
2. In a small bowl, combine the tomato, cilantro, scallion, jalapeno, lime juice, 1 tsp oil and 1/8 tsp salt. Add salt to taste if necessary.
3. Heat the grill to high. Brush avocado halves lightly with oil; grill 1 minute a side, until lightly charred.
4. Place avocado halves on a platter, spoon in tomato salsa into wells. Serve immediately.

Nutrition facts per serving:
141 calories, 2 g protein, 8 g carbohydrate, 13 g fat (2 g saturated), 5 g fiber

Sesame and Garlic Flank Steak with Grilled Asparagus

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 6 servings
Prep time: 10 minutes (plus 4 hours marinating)
Cook time: 15 minutes

2 large garlic cloves, finely chopped
2 pinches salt plus additional for seasoning
1 1/2 tbsp honey
1 tbsp fresh lemon juice
1 tbsp soy sauce
1 tbsp plus 2 tsp toasted sesame oil
1 3/4 pounds lean flank steak, patted dry
Freshly ground pepper
1 pound asparagus, trimmed

1.  Using the flat side of a knife or a mortar and pestle, mash together the garlic and pinch of salt until the mixture forms a paste; transfer to a small bowl. Mix in the honey, lemon juice and soy sauce; slowly whisk in 1 tsp oil.
2.  Place the steak in a shallow dish or bowl. Pour the marinade over the steak and turn to coat. Cover with plastic wrap and refrigerate for at least 4 hours.
3.  Heat the grill to high. Remove steak from marinade and season lightly with salt and black pepper. Transfer to grill; close the cover and cook to desired doneness, about 5 minutes a side for medium rare. Let meat rest on a cutting board 5 minutes.
4.  Meanwhile, toss the asparagus with remaining oil and sprinkle with pinch of salt. Place in a grill basket; close cover and cook 2-3 minutes a side, until tender. Slice meat thinly and serve with asparagus.

Nutrition facts per serving:
258 calories, 30 g protein, 7 g carbohydrate, 12 g fat (4 g saturated), 1 g fiber

Grilled Mushroom and Ricotta Pizza

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 15 minutes
Cook time: 9 minutes

1 tbsp extra-virgin olive oil plus additional for grilling and drizzling
1 oz. cremini mushrooms, trimmed and thinly sliced
All-purpose flour for dusting
1 8-oz round prepared whole-wheat pizza dough, defrosted if frozen
1 garlic clove, thinly sliced
1/4 tsp dried oregano
1/2 cup low-fat ricotta
1/4 cup fresh basil leaves

1.  Heat one side of the grill to medium high and brush the grate with oil. In a large bowl, toss the mushrooms and 1tbsp oil. 
2.  Dust an overturned baking sheet and a work surface with flour. Roll out the dough to form a 12-inch round; transfer to prepared baking sheet.
3.  Top dough with the mushrooms, garlic and oregano. Drop dollops o ricotta over the pizza. Drizzle with oil and season with salt.
4.  Slide pizza onto the heated side of the grill. Close the cover and cook until the underside of pizza is crisp and golden, 2-4 minutes. Slide the pizza to unheated side of grill. Close cover and cook 3-5 minutes, until the cheese is melted and vegetables are tender.
5.  Top with the basil and additional oil and salt to taste. Slice and serve.

Nutrition facts per serving:
239 calories, 11 g protein, 31 g carbohydrate, 9 g fat (2 g saturated), 2 g fiber

Moroccan Shrimp with Spinach

This recipe is from "Fitness" magazine's June 2011 edition.

Makes: 4 servings
Prep time: 40 minutes
Cook time: 7 minutes

1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 tsp paprika
1/4 tsp cayenne
Pinch ground allspice
1/4 tsp salt
1 pound large shrimp, peeled and deveined
10 ounces fresh baby spinach
3 tbsp extra-virgin olive oil

1. Mix the coriander, cumin, paprika, cayenne, allspice and 1/8 tsp salt in a small bowl. Place the shrimp in a large bowl, add the spice mixture and toss to coat. Cover with plastic wrap and refrigerate 30 minutes.
2. In a large bowl, combine the spinach, oil and remaining salt. Divide spinach and shrimp evenly among four 15-by-12 inch sheets of heavy duty aluminum foil. Bring the edges of each sheet together and fold tightly to seal.
3. Heat the grill to medium high. Place packets on grill and close the cover; cook until spinach is wilted and shrimp is opaque, 5-7 minutes. Serve immediately.

Nutrition facts per serving: 
229 calories, 25 g protein, 4 g carbohydrate, 12 g fat (2 g saturated fat), 2 g fiber

Grilled Fruit with Strawberry Dip

Serves: 8
Serving Size: 1 kebab with 3 oz. dip

On the grill your favorite fresh fruit picks up new and unique flavor! Printed with permission from the American Institute for Cancer Research.

INGREDIENTS
8 oz. part-skim ricotta cheese
1 (16-oz.) package frozen strawberries, sweetened
2 Tbsp. plain non-fat yogurt
1/4 tsp. dried, ground ginger
8 strawberries, halved
4 peaches, halved or quartered
8 chunks pineapple
4 plums, nectarines, or papayas, halved
1/4 cup balsamic vinegar
2 tsp. granulated sugar

DIRECTIONS
1. In a blender, purée cheese, strawberries, yogurt and ginger together until smooth. Refrigerate for 2 hours before grilling fruit.
2. When ready to grill fruit, thread pieces of prepared fruit onto 8 skewers. Mix together vinegar and sugar. Grill fruit until lightly browned, turning frequently and brushing with vinegar mixture during grilling.
3. Serve grilled fruit with sauce on side.

NUTRITION INFO
Calories: 124
Fat: 3 g
Carbohydrates: 23 g
Protein: 4 g

Rustic Tomato Lentil Soup

From SparkPeople:

Serves: 4

Cooked lentils are high in calcium, potassium, zinc, and iron. Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer, Arsenal Pulp Press.

INGREDIENTS
as much garlic as you can stand, minced
1 medium onion, diced
3 medium carrots, diced
2 tbsp olive oil
2 stalks celery, chopped
6 cups vegetable stock
1 28-oz can diced tomatoes, including juice or 5-8 diced fresh tomatoes + 1/4 cup water
2 cups cooked or canned lentils
pepper (to taste)
cayenne pepper (to taste)
1 cup dry pasta (any short kind)

DIRECTIONS
1. In a large soup pot, sauté garlic, onions, and carrots in oil on medium-high heat until the onions are translucent.
2. Add the celery, stock, tomatoes, lentils, pepper, and cayenne and bring to a boil. Reduce heat to low and simmer for 20 minutes or until carrots are tender.
3. Add pasta and simmer to 10 more minutes before serving.

NUTRITION INFO
Calories: 242
Fat: 7.8 g
Carbohydrates: 36.7 g
Protein: 8.4 g

Summer Vegetable Spaghetti

From SparkPeople:

Serves: 9
Serving Size: 1 cup spaghetti with 3/4 cup sauce with vegetables

This lively vegetarian pasta dish contains no added fat or oil, is low in cholesterol, and is good hot or cold.

INGREDIENTS
2 cups small yellow onions, cut in eighths
2 cups chopped, peeled, fresh, ripe tomatoes (about 1 lb.)
2 cups thinly sliced yellow and green squash (about 1 lb.)
1-1/2 cups cut fresh green beans (about 1/2 lb.)
2/3 cups water
2 tablespoons minced fresh parsley
1 clove garlic, minced
1/2 teaspoon chili powder
1/4 teaspoon salt
black pepper to taste
1 can (6 oz.) tomato paste
1 lb. uncooked whole wheat spaghetti
1/2 cup grated parmesan cheese

DIRECTIONS
1. Combine first 10 ingredients in large saucepan; cook for 10 minutes, then stir in tomato paste. Cover and cook gently, 15 minutes, stirring occasionally until vegetables are tender.
2. Cook spaghetti in unsalted water according to package directions.
3. Spoon sauce over drained hot spaghetti and sprinkle parmesan cheese over top.

NUTRITION INFO
Calories: 280
Fat: 4 g
Carbohydrates: 51 g
Protein: 12 g

Chicken Scampi

1 box spaghetti
1 package boneless chicken
3-4 garlic cloves
1 stick butter
Italian breadcrumbs
2 eggs beaten

Cut the chicken into 1-2 inch pieces. Dip into beaten eggs and then dredge in crumbs. Fry in 1 inch of oil until golden. Drain on paper towels.

Wipe out pan and melt butter add garlic cloves and sauté

Add chicken pieces into butter and garlic

Cook spaghetti according to package ñ drain ñ put in large bowl and add chicken and butter .

Serve immediately with fresh parmesan sprinkled on top.

Blueberry Muffins

A lower-fat version of a perennial favorite. Prep and bake in less than 25 minutes!

INGREDIENTS
1 cup unsweetened blueberries, fresh or frozen
1-3/4 cups all-purpose flour
2-1/2 teaspoons baking powder
1/3 cup sugar
1 egg, slightly beaten
1/4 cup olive oil
1/2 cup skim milk
1 teaspoon sugar

DIRECTIONS
1. Preheat oven to 400° F. Lightly spray a muffin tin with vegetable spray.
2. Wash and drain blueberries. Set aside.
3. In a large bowl, sift flour, baking powder and 1/3 cup sugar together.
4. In a small bowl, combine egg, oil and milk.
5. Pour all at once into dry ingredients. Stir just enough to blend. Gently stir in blueberries.
6. Pour batter into prepared muffin tin, filling each cup 2/3 full. Sprinkle lightly with 1 teaspoon sugar and bake 17 minutes, or until light brown. Allow muffins to cool 2 minutes before removing from pan.

NUTRITION INFO (per 1 muffin serving)
Calories: 119.4
Fat: 0.8 g
Carbohydrates: 24.9 g
Protein: 3.1 g

Cantaloupe Crush

Serves: 2

Whether you're in need of a cool, refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up.

INGREDIENTS
1 cup cantaloupe cubes
1/3 cup pineapple chunks
1/4 cup orange juice
1/2 cup frozen or canned peaches
1 teaspoon sugar
3 ice cubes

DIRECTIONS
1. Whirl all ingredients in a blender until smooth.

NUTRITION INFO (per serving)
Calories: 96.6
Fat: 0.4 g
Carbohydrates: 24.3 g
Protein: 1.3 g

Chili Popcorn

Serves: 4

Popcorn makes a great snack, but can be a little ordinary. Chili, garlic, and cumin give this popcorn a kick!

INGREDIENTS
1 quart popcorn, popped
1/2 tablespoon margarine, melted
1-1/4 teaspoons chili powder
1/4 teaspoon ground cumin
Dash garlic powder

DIRECTIONS
1. Mix hot popcorn and margarine.
2. Mix seasonings thoroughly.
3. Sprinkle over popcorn.
4. Mix well.

NUTRITION INFO (per 1-cup serving)
Calories: 66.3
Fat: 4.2 g
Carbohydrates: 6.6 g
Protein: 1.1 g

Curry Dip

Serves: 8

Nonfat yogurt and low-fat mayonnaise make this creamy dip a good addition to any veggie plate.

INGREDIENTS
1/4 cup low-fat mayonnaise
3/4 cup plain nonfat yogurt
2 teaspoons tarragon vinegar
1/8 teaspoon thyme
1/2 teaspoon curry powder
2 teaspoons chili sauce

DIRECTIONS
1. Combine all ingredients and chill in refrigerator for at least 3 hours.
2. Serve with crisp raw vegetables.

NUTRITION INFO (per 2-tbsp serving)
Calories: 19.4
Fat: 1.2 g
Carbohydrates: 1.4 g
Protein: 0.7 g

Spicy Almonds

Serves: 4

If you're looking for a unique snack for work or in front of the TV, these almonds make a perfect portable alternative.

INGREDIENTS
1 cup almonds
1-1/2 teaspoons canola oil
1/2 tablespoon paprika
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1 teaspoon garlic salt
Dash fresh ground pepper

DIRECTIONS
1. Roast almonds in oil, stirring frequently in a skillet over medium low heat until slightly browned and crispy.
2. Toss nuts with spices until evenly covered.
3. Spread out on aluminum foil to cool completely and then store in an airtight container.

NUTRITION INFO (per serving)
Calories: 223.9
Fat: 19.9 g
Carbohydrates: 7.5 g
Protein: 7.7 g

Low-Fat Maple Granola

Serves: 6

Start your day with this hearty, vitamin-rich granola. Easy to make in just a few minutes.

INGREDIENTS
2 cups old-fashioned oats
1/4 cup wheat germ
1/4 cup whole almonds
1/4 cup pumpkin seeds
1/4 cup flaked coconut (unprocessed)
1/3 cup maple syrup
1/4 cup apple juice concentrate
1 teaspoon cinnamon
1 teaspoon vanilla
1/2 teaspoon salt
1/2 cup dried fruit

DIRECTIONS
1. Preheat oven to 300° F.
2. In a large bowl, combine all ingredients except the dried fruit and toss well.
3. Spread on large cookie sheet and bake 35-45 minutes, stirring occasionally, until lightly browned.
4. Stir in dried fruit.

NUTRITION INFO (per 5/8-cup serving)
Calories: 352.6
Fat: 8.4 g
Carbohydrates: 60.0 g
Protein: 11.9 g

Peanut Butter Banana Smoothie

Serves: 2

Sweet and creamy, peanut butter doesn't always have to be served with jelly.

INGREDIENTS
1/2 cup low-fat plain or vanilla yogurt
1 medium banana, quartered
2 tablespoons peanut butter
1-1/2 tablespoons honey
1/4 cup ice cubes
1/2 cup non-fat milk

DIRECTIONS
1. Purée all ingredients in a blender until smooth.

NUTRITION INFO (per serving)
Calories: 229.9
Fat: 9.4 g
Carbohydrates: 30.3 g
Protein: 9.7 g

Grilled Fruit Kabobs

Serves: 8

Your grill just got more exciting. Try this vitamin-packed dish!

INGREDIENTS
2 tablespoons olive oil
2 tablespoons brown sugar
2 tablespoons fresh lime juice
1 teaspoon ground cinnamon
1/4 cup fresh mint, chopped
2 apples, cored and cut into 1" pieces
2 bananas, peeled and cut into 1" pieces
2 peaches, pitted and cut into 1" pieces
4 kiwifruit, peeled and sliced into 1" pieces
1 can pineapple chunks
16 strawberries, washed and hulled

DIRECTIONS
1. Prepare grill.
2. In a small bowl, combine oil, sugar, lime juice, cinnamon and mint. Mix until sugar is dissolved.
3. If using wooden skewers, soak in water for about 10 minutes to prevent from scorching. Alternate fruit pieces and thread onto skewers.
4. Brush kebabs with the sugar mixture then place on grill.
5. Grill kebabs for about 6-8 minutes, turning frequently until fruit starts to brown and is heated through.

NUTRITION INFO
Calories: 171
Fat: 4 g
Carbohydrates: 36 g
Protein: 1 g

Seared Pork Chops

Serves: 2

Customize this recipe with your favorite spices.

INGREDIENTS
2 pork chops, about 3 oz. each (not including bone)
olive oil
salt
pepper
spices of your choice

DIRECTIONS
1. Preheat your oven to 450° F.

2. Heat a cast iron skillet or other heavy, ovenproof pan over medium-high heat. Lubricate your pork chops with the oil all over. Season with salt, pepper, and your favorite spices. Some good ones to try: cumin, coriander seed, garlic powder, cayenne pepper, and chipotle pepper powder.

3. Sear the chops on each side in the pan until golden, about 2 - 3 minutes per side. Then, put the skillet in the oven until the chops are cooked through.

4. Allow to rest for 5 - 10 minutes before serving.

NUTRITION INFO
Calories: 322
Fat: 17 g
Carbohydrates: 0.1 g
Protein: 35 g

Summer Frozen Fruit Bars

Serves: 4

Make your own popsicles!

INGREDIENTS
2 cups cut-up summer fruit (strawberries, peaches, watermelon, etc.)
1 tablespoon sugar
1 teaspoon fresh lemon juice

DIRECTIONS
1. Place the fruit in a blender. Cover and blend until smooth.
2. Add 1-2 tablespoons water, if necessary. Add sugar and lemon juice. Cover and blend until well mixed.
3. Pour into 4 oz. ice-pop molds or paper cups. Insert sticks. Freeze until solid.

NUTRITION INFO
Calories: 36
Fat: 0.3 g
Carbohydrates: 9 g
Protein: 0.5 g

Sloppy Garden Joes

Serves: 8

Not just for the lunchroom anymore. These Sloppy Joes are given an extra boost with some surprise ingredients. Reprinted with permission by Public Health - Seattle & King County

INGREDIENTS
1 onion, chopped
1 carrot, chopped
1/2 green pepper, chopped
1 lb. ground turkey
1 (8 oz.) can tomato sauce
1 (15 oz.) can whole tomatoes, crushed
1 (8oz.) can mushrooms
1/4 cup barbecue sauce
pepper to taste
8 whole wheat buns

DIRECTIONS
1. Sauté onions, carrot, green pepper and ground turkey or chicken in a pan over medium-high heat for 5 minutes.
2. Add tomato sauce, crushed tomatoes, mushrooms, barbecue sauce and seasonings and bring to a boil.
3. Reduce heat and simmer for 10 minutes, stirring occasionally.
4. Uncover and cook for an additional 3 minutes or until thick.
5. Serve on toasted or plain buns.

NUTRITION INFO
Calories: 429
Fat: 11.3 g
Carbohydrates: 63 g
Protein: 22.9 g

Fruit Compote with Honey Yogurt

Serves: 6

A sweet treat after dinner.

INGREDIENTS
3 cups unsweetened apple juice
1 slice (about 1/4 inch) fresh ginger
2 ripe pears
2 Golden Delicious apples
1 tablespoon fresh lemon juice
6 pitted prunes
1/2 cup plain, low fat yogurt
1 tablespoon honey
2 tablespoons sliced almonds
julienned strips of lemon zest

DIRECTIONS
1. Combine apple juice and ginger in a large shallow saucepan and bring to a simmer.

2. Peel, quarter and core the pears and apples and toss with lemon juice. Add to saucepan. Cover and cook over low heat until pears are just tender, about 10 minutes.

3. Add apricots and prunes and then cover, cooking for 5 minutes on low heat.

4. With a slotted spoon, transfer the fruit to a serving bowl.

5. Raise heat and boil the apple juice mixture, uncovered until it reduces to 1 3/4 cups. Cool liquid slightly then pour over the fruit.

6. Stir the yogurt and honey together in a small bowl and set aside. Toast the almonds in a small skillet (without oil) over low heat until golden (about 2 minutes.)

7. Drizzle the fruit with a spoonful of the yogurt and honey mix. Garnish with strips of the lemon zest and sprinkle with the toasted almonds.

NUTRITION INFO
Calories: 200
Fat: 2 g
Carbohydrates: 47.5 g
Protein: 2.5g

Fresh Fruit Salad with Honey-Yogurt Dressing

I get a lot of recipes from SparkPeople every day. One of the purposes of this blog, other than to share the recipes, is also to save them for myself to look back on later. Since these recipes all sit in my inbox, taking up space, they will be better here which was always the intent but I just never got around to it till now.

Serves: 6

The dressing makes the fruit an extra-sweet treat.

INGREDIENTS
1 cup low fat vanilla yogurt
2 tablespoons honey
1/2 teaspoon ground cinnamon
2 large seedless oranges, peeled, sliced, and halved
1/2 large pineapple, peeled, cored, sliced, and cut into wedges
1 apple, cored and chopped
1 ripe pear, cored and sliced into wedges
1 kiwifruit, peeled and sliced

DIRECTIONS
1. In a small bowl, combine the yogurt, honey and cinnamon. Stir well to blend ingredients.
2. Arrange fruit on plates and drizzle the honey-yogurt dressing on top.

NUTRITION INFO
Calories: 135
Fat: 1 g
Carbohydrates: 31 g
Protein: 3 g

Whole Wheat Honey Rolls

Ingredients:
2 Tb Yeast, Active Dry
1 Tb Sugar
2 cups Warm Water (110 degrees)
2 Tb Honey
1 Tb Sea Salt
4 Tb Unsalted Melted Butter
3 cups Whole Wheat Flour
2 cups White Flour, Unbleached

Combine yeast, sugar and water and allow to proof (approximately 10-15 minutes). Once yeast has proofed add the 2 cups of white unbleached flour and mix. Then add salt, honey and butter. Add whole wheat flour 1 cup at a time until dough becomes too stiff and difficult to stir. At this point pour dough out onto floured surface and knead in remaining whole wheat flour. Continue to knead for a total of 10 minutes. Surface of dough should have a smooth appearance. Place the dough in an oiled bowl and turn to coat. Cover and set in a warm spot and allow to rise until double.

At this point dough can be covered and refrigerated for several hours or several days and brought out of refrigerator and allowed to come to room temperature for 1-1/2 hours prior to proceeding to form the dough into rolls.

Portioning Rolls: Punch risen dough down and turn out onto floured surface. Press dough with hands to form an even square of dough approximately 12" x 12". With a bowl scraper, divide dough into four equal rectangles. Briefly roll each piece of dough back and forth lengthwise to form four rough coils or thick ropes. Divide each rope in half lengthwise and divide each half in three lengthwise so that each rope is nor six pieces of dough and in total you have 24 equal sized pieces of dough.

Forming Rolls: With a lightly floured hand, roll a piece of dough in a circular motion on counter top with the palm of your hand. A gentle constant pressure is required with thumb and fingers curved and resting slightly atop counter surface while making circular motion. Roll is complete and ready for oiled baking sheet when a round and very smooth ball of dough is formed. Allow to rise in warm spot until doubled.

Glazing and Baking Rolls: Before baking, glaze tops of whole wheat rolls with one whole egg whisked together with one tablespoon of water. Bake at 375°F for 18-20 minutes.

Yield: 24 Rolls.

Turkey Cutlets with Mushroom and Water Chestnut Stuffing and Pan Gravy

I originally saw this recipe on the Rachael Ray Show and then found it here on Food Network.

Ingredients

* 6 slices marble rye bread
* 4 tablespoons softened butter, divided
* 2 1/2 pounds turkey breast cutlets
* Salt and pepper
* 3 teaspoons poultry seasoning, divided, plus 1 teaspoon
* 4 tablespoons extra-virgin olive oil, divided
* 2 tablespoons all-purpose flour
* 1 quart turkey broth (recommended: College Inn brand) or chicken stock (recommended: Kitchen Basics) in a re-sealable paper box
* 1 pound mushrooms, chopped
* 2 ribs celery, from the heart, chopped with leafy green tops
* 1 cup water chestnuts, 1 small can, drained, chopped
* 3 scallions, chopped
* 2 tablespoons fresh parsley leaves, chopped

Directions

Turn on broiler to high and toast the bread on both sides. Butter the toasted bread liberally with softened butter. Set aside. Switch oven to bake and preheat to 375 degrees F.

Season the turkey cutlets with salt, pepper and 2 teaspoons poultry seasoning – just eyeball it. In a large skillet, brown turkey cutlets on each side over medium high heat in 2 tablespoons extra-virgin olive oil. Transfer the cutlets to a shallow baking dish and add 1 cup broth to keep meat moist. Transfer cutlets to oven, loosely tented with foil, to continue cooking through. To skillet that you browned the cutlets in, add 2 tablespoons butter and melt it over medium heat. Add flour to butter and cook a minute or two more. Whisk in about 2 cups turkey broth or chicken stock and allow it to thicken up, 5 minutes. Season the gravy with salt and pepper and poultry seasoning, to your taste.

Preheat a second skillet, over medium high heat and 2 tablespoons of extra-virgin olive oil, 2 turns of the pan. Add chopped mushrooms and brown 5 minutes, stirring frequently. Season mushrooms with salt and pepper. Add celery and water chestnuts as you get them chopped. Continue to cook until veggies are all tender, another 5 minutes. Add scallions, 1 teaspoon poultry seasoning and the parsley. Cut bread into cubes and add. Moisten stuffing with 1 cup broth or stock. Transfer to a serving dish. Use an ice cream scoop to portion out the stuffing at the table. Top mounds of stuffing with turkey cutlets and gravy, serve with sugar snap peas and brown rice or other vegetable side dishes of your choice.

Greek Pasta with Pine Nuts and Scallops

14 oz long hollow dried Greek macaroni or other short pasta
4 tbsp olive oil
1 garlic clove, finely chopped
generous 1/3 cup pine nuts
8 large raw shucked scallops, sliced
salt and pepper
2 tbsp chopped fresh basil leaves, to serve

1. Cool the macaroni in a large pan of boiling salted water for 10-12 minutes, or according to the package directions, until tender.
2. About 5 minutes before the end of the cooking time, heat the oil in the skillet over medium heat. Add the garlic and cook, stirring, for 1-2 minutes, or until softened but not browned. Add the pine nuts and cook, stirring, until browned. Add the scallops and cook, stirring constantly, until just opaque. Season to taste with salt and pepper.
3. When the pasta is cooked, drain and return to pan. Add the scallops and all the cooking juices from the skillet to the pasta and toss together. Serve sprinkled with the basil.
   

Stir-Fried Fresh Crab with Ginger

3 tbsp vegetable or peanut oil
2 large fresh crabs, cleaned, broken into pieces and legs cracked with a cleaver
2 oz fresh gingerroot, julienned
3 1/2 oz scallions, cut into 2-inch lengths
2 tbsp light soy sauce
1 tsp sugar
pinch of white pepper

1. Heat 2 tablespoons of oil in a preheated wok or deep pan over high heat. Add the crab and stir-fry for 3-4 minutes. Remove and set aside.
2. Heat the remaining oil in the wok or pan over high heat. Add the ginger and stir-fry until fragrant. Stir in the scallions, then the crab pieces. Add the soy sauce, sugar, and pepper, then cover and simmer for 1 minute. Serve immediately.

Chef's Tip:
This dish can only be made with whole fresh crabs, whether from the sea or freshwater.

Serves 4

Blinis

Blinis come from Russia. Traditionally, these small yeast pancakes are made with buckwheat flour, which gives them a tasty and unusual flavor. This recipe preserves that tradition. You can also serve these pancakes with caviar.

3/4 cup buckwheat flour
generous 2/3 cup strong white bread flour
1/6 oz sachet active dry yeast
1 tsp salt
1 1/2 cups tepid milk
2 eggs, 1 whole and 1 separated
vegetable oil, for brushing

to serve
sour cream
smoked salmon

1. Sift both flours into a large, warmed bowl. Stir in the yeast and salt. Beat in the milk, the whole egg, and egg yolk until smooth. Cover the bowl and let stand in a warm place for 1 hour.
2. Put the egg white in a spotlessly clean bowl and whisk until soft peaks form. Fold into the batter. Brush a heavy-bottom skillet with oil and heat over medium-high heat. When the skillet is hot, pour enough of the batter onto the surface to make a blini about the size of a saucer.
3. When the bubbles rise, turn the blini over with a spatula and cook the other side until light brown. Wrap a clean dish towel to keep warm while you cook the remaining blinis. Serve the warm blinis with sour cream and soaked salmon.

Makes 8 blinis

Mongolian Fire Pot

The traditional Mongolian fire pot used for this dish is a ring-shaped vessel. It fits over a chimney that holds burning charcoal, which heats the water in which the foods are cooked. If you don't have a fire pot, you can use a heavy-bottom pan or ovenproof casserole set on a hot plate.

2 1/2 cups chicken stock
6 dried Chinese mushrooms, soaked in warm water for 20 minutes
1 lb lean rib-eye or sirloin steak, very finely sliced
1 lb lean chicken, very finely sliced
8 oz raw shrimp, shelled and deveined
5 1/2 oz canned bamboo shoots, drained, rinsed and julienned, or fresh bamboo shoots boiled in water for 30 minutes, drained and julienned
1 1/2 cups snow peas
1 lb Napa cabbage, chopped
chili and soy dipping sauces
2 tsp salt
8 oz bean thread noodles

1. Pour the stock into the fire pot. Drain the mushrooms, squeezing out any excess water, and finely slice, discording any tough stems. Add to the stock.
2. Arrange the meat, shrimp, and vegetables on a platter. Put the dipping sauces in small individual dishes. Bring the stock to a boil in the pot and add the salt. Throw in a few noodles and vegetables.
3. To eat, the diners each cook their own food by holding it in the stock with their chopsticks until cooked through, then dip it in their choice of dipping sauces. When the last foods have been cooked, the cooking liquid is served in individual bowls.

Chef's Tip:
The fun of this dish is that everyone cooks their own food around the central pot, and the water transforms itself into a delicious brother that can be eaten last.

Serves 6

Mediterranean Split Pea Dip

This popular meze dish is similar to humus, but made with yellow split peas. It is simple to make, and yet even easier if whizzed up in a food processor or blender.

1 1/4 yellow split peas
2 small onions, 1 coarsely chopped and 1 very finely chopped
1 garlic clove, coarsely chopped
6 tbsp extra virgin olive oil
1 tbsp chopped fresh oregano, plus extra to garnish (optional)
salt and pepper
savory biscuits to serve

1. Rinse the split peas under cold running water. Put in a pan and add the coarsely chopped onion, the garlic and plenty of cold water. Bring to a boil, then reduce the heat ands immer for 45 minutes, or until very tender.
2. Drain the split peas, reserving a little of the cooking liquid, and put in a food processor or blender. Add 5 tablespoons of the oil and process until smooth. If the mixture seems too dry, add enough of the reserved liquid to form a smooth, thick puree. Alternatively, mash the split peas with a fork in a bowl. Add oregano and season to taste with salt and pepper.
3. Turn the mixture into a serving bowl and sprinkle with finely chopped onion and extra oregano, if liked. Drizzle over the remaining oil. Serve warm or cold with savory biscuits.

Serves 6

Japanese Spinach Salad

2 eggs
1 sheet of nori, cut into matchsticks
3 ½ oz. Baby Spinach
1 small red onion, finely sliced
½ small daikon radish, finely sliced
2 Lebanese cucumbers, sliced
1 oz pickled ginger, sliced
1 tbsp toasted sesame seeds

Dressing:
1 1/3 cup light olive oil
1 tbsp rice vinegar
1 tbsp light soy sauce

1. Preheat the grill to hot. Beat the eggs lightly in a small bowl, add 1 tbsp water and the nori. Season well. Heat and grease an 8 inch omelette pan. Pour in the mixture to make a thin omelette. When lightly browned underneath, place under the grill to set the top without coloring. Turn out onto a board and leave to cool. Cut the omelette into thin strips.
2. To make the dressing, whisk together the olive oil, vinegar and soy sauce until combined.
3. Toss together the spinach leaves, onion, daikon, cucumber, ginger, toasted sesame seeds, omelette strips and dressing in a large bowl.

Nutrition per serving:
Protein 5g; Fat 25g; Carbohydrate 15g; Dietary Fiber 2gl Cholesterol 90 mg; 295 cal.

Tortellini Soup

• 1 tablespoon unsalted stick margarine
• 2 cups sliced mushrooms
• 1 garlic clove, minced
• 2 cups, low-sodium vegetable broth
• 1- 14 1/2 oz can of Italian-style stewed tomatoes (no salt added)
• 3 cups forzen cheese tortellini (I used an entire package actually, which was about 3 cups worth)
• 1- 10 oz package of frozen chopped spinach, thawed and squeezed dry
• freshly ground black pepper to taste

1. In a large non-stick saucepan or Dutch oven, melt the margarine. Add the mushrooms and garlic; cook, stirring as needed, until softened, 2-3 minutes.
2. Add the broth, tomatoes and 3 cups of water; bring to a boil. Add the tortellini; return to a boil. Reduce the heat and simmer, stirring as needed, until the tortellini are cooked, about 10 minutes. Stir in the spinach and return to a boil. Serve, sprinkled with the pepper.

Per serving: 237 calories, 6 g Total Fat, 2 g Saturated Fat, 23 mg Cholestrol, 265 mg Sodium, 37 g Totaly Carbohydrate, 4 g Dietary Fiber, 10 g Protein, 144 mg Calcium
Serving Provides: 1 Bread, 1 Fruit/Vegetable, 1 Fat

Here is a pic of it once it's done: