Friday, May 29, 2009

TROPICAL FRUIT SALSA

1 can (8oz) crushed pineapple in juice
1 banana sliced and quartered
1/2 kiwi peeled, sliced and quartered
1/4 c. red or green pepper, seeded and chopped
2 green onions, thinly sliced
2 T. fresh cilantro, snipped
1 T. fresh lime juice
1 small jalapeno, seeded and chopped

Mix together

Serve with chips
Or may be used as a topper for chicken, fish, or seafood

Thursday, May 28, 2009

TOMATO SOUP RECIPE?

Does anyone have a good homemade tomato soup recipe? Whenever I've tried to make it, it always has a bitter undertone, and I hate to add gobs of sugar. I'm hopeful we'll have a good tomato crop this year, & I want to be prepared!
Thanks.
~Pam
p.s. If you do have a recipe or recommendations for me, you can either post under "comments" below, or just create a new post.

Saturday, May 23, 2009

SOUTHWESTERN GRAIN MEDLEY

If you like quinoa, this is a great recipe! Our teenage girls even love it!

Start to Finish: 30 minutes Makes: 4 servings (I think these are generous servings; we always have leftovers.)

1/2 cup fresh or frozen corn kernels
1 teaspoon extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped, seeded cucumber
2 tablespoons thinly sliced green onion
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons finely chopped fresh jalapeno or serrano chile pepper
1 1/2 teaspoons chopped fresh cilantro
Kosher salt
Freshly ground black pepper

1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and the 1 teaspoon oil. Cook and stir about 5 minutes or until brown and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 tablespoon oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.

Nutrition Facts per serving: 174 cal., 6 g total fat (1 g. sat), 0 mg chol., 154 mg sodium, 28 g carb., 4 g fiber, 6 g protein

*Note: To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes ro until quinoa is tender and water is absorbed.

Monday, May 18, 2009

NUTRITIONAL ANALYSIS

Thanks for all of the great recipes--and such different recipes, too! I can't wait to try them.
Keep those recipes coming--If we each post just one recipe a month, we'll have plenty of new recipes on a regular basis.

I found this great website that I thought you all might be interested in: http://caloriecount.about.com/cc/recipe_analysis.php
You can get a nutritional analysis on any recipe. I've tried this on other sites, and it was very tedious--searching their database for each ingredient. On this site, you just input the ingredients and number of servings according to their format (using their abbreviations, spacing, etc.), press enter, and PRESTO! --You've got all the info you could want--calories, carbs, fiber, etc. Sometimes it will ask for more details--If a red flag appears next to an ingredient, you need to change how it's worded--the flag is yellow when the ingredient has been counted.
Now, just today I visited the site, and the "enter" button was not visible. If that happens, after you finish inputting the ingredients, hover the mouse over the area just below the ingredient box (bottom left corner below box), & when the cursor changes to the little hand, click there. The nutritional analysis still worked. It could have just been my computer--it likes to mess with me...

Thursday, May 14, 2009

FRUITY QUINOA SALAD - makes 10 servings

Quinoa (pronounced Keen-Wa) is a delicious "ancient" grain that is an excellent source of protein and vitamins. It is satisfying and a good substitute for starch, particularly for those on gluten free diets. I buy it in bulk at Whole Foods in Overland Park but would love to have a source north of the river.

Rinse 1 cup quinoa in a fine sieve. Boil 2 cups water in a medium saucepan. Stir in quinoa, cover and simmer until tender, about 15 minutes. Whisk together 1 tsp honey, 2 TBSP lemon juice and 3 TBSP olive oil in a large bowl. Stir in quinoa, 1 small apple, chopped, and 2/3 cup each chopped dried cherries and chopped toasted pecans. Season with 1/2 tsp salt and 1/4 tsp. black pepper.

This will keep well in the fridge for a few days.

Tuesday, May 12, 2009

CHICKEN AND CUCUMBER SALAD

1 large cucumber, shredded
2/3 C cooked chicken, shredded
1/3 C cooked ham, shredded
1 T hot mustard (optional)

Seasoning sauce:

1 1/2 T sesame seed paste (I substitute it with peanut butter)
2 T low sodium soy sauce
1 T vinegar
1 T sugar
1/2 t salt
1 T sesame oil

1. Peel the cucumber, cut it in half lengthwise and discard seeds. Thinly slice it diagnally, then shred into about 1 1/2" long strips. Shred the cooked chicken and ham into the same lengths.
2. Place the shredded cucumber on platter. Layer with chicken and sprinkle ham on top.
3. Mix sesame seed paste with sesame oil, then add vinegar, sugar, salt, and soy sauce in a small bowl to make seasoning sauce.
4. Pour seasoning sauce and mustard over salad and mix well.

Serves 4 - 6.

Monday, May 11, 2009

VEGETABLE GRATIN

Makes 10 servings
Preparation time 15 Min
Cooking time 30 to 35 Minutes
8 cups fresh vegetables (mixture of broccoli florets, cauliflower florets, carrot strips and zucchini slices)
1 1/2 cups low-fat mayonnaise
1 cup shredded reduced fat cheddar cheese
1/2 cup Parmesan cheese
4 sliced green onions
2 tablespoons Dijon mustard
1/4 teaspoon cayenne pepper
3 tablespoons Italian-seasoned bread crumbs

Heat oven to 350 degrees. Microwave vegetables 8 minutes on high;
drain well . Arrange the vegetables in 2 quart baking dish coated with cooking spray. Mix together mayonnaise, both cheeses, green onions, mustard and cayenne pepper. Spoon over vegetables. Sprinkle with bread crumbs. Bake 20 t0 25 minutes or until golden.

145 calories per serving

My son loves this. It's a great way to get some vegetables down him. I cut this recipe in 1/2 most of the time.

Thursday, May 7, 2009

BEEF AND NOODLE STIR-FRY

This recipe uses the 2nd half of the Lemony Flank Steak recipe (below).

4 oz. fettucine
1 cup beef broth
2 Tbls. soy sauce
1 Tbls. cornstarch
1 tsp. grated ginger root
Pepper, to taste
1 tsp. sesame oil
1 medium summer (yellow) squash, halved lengthwise & sliced
1/8" thick
1 small green pepper, cut into bite-size pieces
1/4 cup sliced green onion
1 clove garlic, minced
Half of Lemony Flank Steak recipe, sliced thinly across grain
1 cup quartered cherry tomatoes
snipped fresh cilantro or parsley

Cook fettucine, drain, and set aside. Meanwhile, for sauce, stir together beef broth, soy sauce, cornstarch, ginger root, & pepper. Set aside. In large nonstick skillet, heat 1/2 tsp sesame oil til hot. Stir-fry the squash, green pepper, onion & garlic about 3 minutes til tender-crisp (cook longer if you like your veggies more tender). Remove veggies from skillet. Add remaining oil to skillet. Stir-fry meat just til heated through. Push meat away from center of skillet. Stir soy sauce mixture & add to center of skillet. Cook & stir til thickened and bubbly. Cook & stir 1 minute more. Add cooked pasta, veggies, & tomatoes to skillet. Toss to coat w/sauce, & heat through. Sprinkle w/cilantro or parsley, if desired.


Wednesday, May 6, 2009

GRILLED LEMONY FLANK STEAK

This recipe is a 2-parter. Once you cook the steak, save half for the Beef and Noodle Stir Fry recipe, which I will post soon. The meat needs to marinate at least 2 hours. You can even make it a day ahead.
Also, you can broil this if you do not grill.
The Lemony Flank Steak recipe serves 3, but the Beef & Noodle Stir-Fry recipe easily serves 4. You can choose a larger cut of flank steak to serve more, but you'll still only need 3/4 lbs saved for the Beef & Noodle Stir Fry recipe.

11/2 lbs. beef flank steak or sirloin steak
1 tsp. grated lemon peel
1/2 cup lemon juice (about 2 lemons)
2 Tbls. sugar
2 Tbls. low-sodium soy sauce
11/2 tsp. snipped fresh oregano, or 1/2 tsp. dried
1/8 tsp. black pepper

Score meat by making very shallow cuts at 1" intervals diagonally across steak in 1 direction & then the other, forming a diamond pattern. Repeat on other side. Place meat in large plastic bag. For marinade: Stir together all remaining ingredients until sugar dissolves. Pour over meat, and seal bag shut. Place bag on a plate, and refrigerate. Turn bag over occasionally. Marinate 2 hours minimum. Drain meat, reserving marinade. Heat marinade in microwave on high for 1-2 minutes until just boiling, then allow to cool somewhat. Grill steak on open grill over medium heat 12-14 minutes for medium doneness. Brush occasionally with marinade, and turn once during cooking. Discard any remaining marinade. Cool, then wrap & refrigerate (or freeze) half of steak for Beef & Noodle Stir-Fry recipe. To serve Lemony Flank Steak, thinly slice meat across grain.

Calories: 235 per serving