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Healthy Recipes - Main Dishes


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Stuffed Acorn Squash

Stuffed Acorn Squash

This is a great quick fall weeknight meal that is vegetarian, gluten free and rich in fiber. Indigenous to North and Central America, acorn squash is a mildly sweet and nut winter crop that contains 9 grams of dietary fiber in 1 cup alone. It is also packed with magnesium, manganese, and potassium which can support your bone health, immune system, blood pressure and lower your risk of diabetes. Patients on dialysis be careful though, 1 cup will contain almost 900 mg of potassium!

Ingredients

2 medium to large acorn squash (you can also use delicata squash for a slightly sweeter taste)
2 tablespoons extra-virgin olive oil, divided
½ teaspoon fine sea salt, divided
¼ cup quinoa, rinsed
2 cups shredded brussel sprouts
¼ cup dried cranberries
¼ cup raw pepitas (hulled pumpkin seeds)
¼ cup chopped green onion
¼ cup chopped fresh flat-leaf parsley
2 clove garlic, pressed or minced
1 tablespoon lemon juice
¾ cup grated Parmesan cheese
½ cup crumbled goat cheese or feta

Method

  1. Preheat the oven to 400° Fahrenheit and line a large, rimmed baking sheet with parchment paper. While the oven is preheating, prepare the acorn squash. Use a sharp chef’s knife to slice the squash into halves and scoop out and discard the seeds and stringy bits inside.
  2. Place the squash halves cut side up on the parchment-lined pan. Drizzle 1 tablespoon of the olive oil over the squash, and sprinkle with ¼ teaspoon of the salt. Rub the oil into the cut sides of the squash, then turn them over so the cut sides face down against the pan. Bake until the squash flesh is easily pierced through by a fork, about 30 to 45 minutes. Leave the oven on.
  3. In a small saucepan, bring 1 cup of water to a boil. Add the quinoa. Once it reaches a simmer, lower the heat, cover and cook for 20 minutes. Once cooked, fluff quinoa with a fork and add the cranberries and cover again to trap the heat and allow the cranberries to plump.
  4. In a medium skillet, toast the pepitas over medium heat, stirring frequently, until the pepitas are turning golden on the edges and making little popping noises, about 4 to 5 minutes (Watch this carefully! Pepitas can burn very easily). Set aside.
  5. Pour the quinoa mixture into a medium mixing bowl. Add the toasted pepitas, Brussels sprouts, green onion, parsley, garlic, lemon juice, parmesan cheese, goat cheese, remaining ¼ teaspoon salt, and remaining 1 tablespoon olive oil. Stir until the ingredients are evenly distributed. Taste and add additional salt, if necessary.
  6. Turn the cooked squash halves over so the cut sides are facing up. Divide the mixture evenly between the squash halves with a large spoon. Return the squash to the oven and bake for 15 to 18 minutes, until the cheesy quinoa is turning golden on top.
  7. Serve warm and enjoy!

Adapted from Cookie and Kate by Michele Daniele, Dietitian Nutritionist


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Spring Rolls with Peanut and Sweet Chili Sauce

Yield: 8 spring rolls

Vegetarian Spring Rolls

This recipe contains a variety of vegetables and herbs that have bright colors and fresh flavor. Eating a variety of vegetables not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.

Ingredients

Spring Rolls
2 ounces rice vermicelli
¼ teaspoon fine sea salt
1 cup shredded butter lettuce, ribs removed
1 cup very thinly sliced red cabbage
2 medium carrots, coarsely grated
2 Persian (mini) cucumbers or 1 small cucumber, thinly sliced
¼ cup thinly sliced green onions
¼ cup roughly chopped fresh cilantro
¼ cup roughly chopped fresh mint
¼ cup of chopped fresh basil
8 sheets rice paper (spring roll wrappers)

Peanut Sauce
⅓ cup creamy peanut butter
2 tablespoons lime juice
2 tablespoons reduced-sodium tamari or soy sauce
2 tablespoons mirin
2 tablespoons of finely chopped ginger
2 cloves garlic, pressed or minced
2 to 3 tablespoons hot water, as needed
2 to 3 tablespoons of crushed dry roasted peanuts for garnish

Sweet Chili Sauce
⅓ seasoned rice wine vinegar
2 tablespoons of mirin
2 tablespoons of fish sauce
2 tablespoons of chili garlic sauce (Huy Fong or similar)
2 tablespoons of finely chopped cilantro

Method

Spring Rolls
  1. Bring a pot of water to boil and cook the noodles according to package directions. Drain, rinse under cool water, and return noodles to the pot.
  2. Fill a shallow pan with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure your prepared fillings are within reach.
  3. Place one rice paper in the water and let it rest for just a few seconds or until it starts to become more pliable. Carefully lay it flat on the towel.
  4. Leaving about 1 inch of open rice paper around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small handful of rice noodles, some cabbage, grated carrots, and cucumber. Sprinkle generously with the herb mix.
  5. Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients.
Peanut Sauce
  1. In a small bowl, combine all ingredients and whisk together. Once thoroughly mixed, whisk in 2 to 3 tablespoons of hot water as needed to get the desired consistency.
Sweet Chili Sauce
  1. In a small bowl, combine all ingredients and whisk together. Cover and refrigerate for an hour or so to let the flavors come together.

Serve the spring rolls with sauces on the side. You can serve them whole, or sliced in half on the diagonal.

Adapted from Cookie and Kate by Rebecca Colvin, Dietitian Nutritionist


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Mushroom and Green Bean Bowl with White Bean Hummus

Serves 4-5

Hummus made of white beans

For centuries Asian cultures have used mushrooms in their cuisine and for medicinal benefits. As a result of more scientific research and consumer interest, “exotic” mushrooms have become easier to find in major grocery stores and farmer’s markets within the United States. In addition to their wonderfully rich, meaty flavor, mushrooms are a good source of B vitamins, fiber, magnesium, and potassium; they’re also the only plant-source of vitamin D. Furthermore, these less familiar fungi contain compounds thought to reduce your risk of cancer, improve the immune system and blood sugar levels.

Ingredients

Hummus
1 14-oz can white cannellini beans, rinsed and rained
1 clove garlic
2 tablespoons lime juice
3 tablespoons olive oil
3 tablespoons water
Salt and pepper to taste

Bowl
16 oz of various exotic mushrooms (such as oyster, shiitake or maitaki), cut into 2” pieces
1 lb fresh green beans, stem end removed and cut into 1” pieces
2 tablespoons low-sodium soy sauce
2 tablespoons olive oil, divided
Salt and pepper to taste
Arugula or other leafy greens
2 cups cooked whole grains, any variety (can be left over from another meal)
2 tablespoons chopped fresh rosemary

Method

  1. Make the hummus: Place all of the ingredients, except for water, in a food processor or blender and puree. Add the water in small amounts until all of the ingredients are well combined. Set aside.
  2. In a large skillet, cook the chopped mushrooms in 1T olive oil for 5-10 minutes, stirring as needed. Add the soy sauce and continue to cook until the liquid has evaporated and mushrooms are soft and look golden brown. Set aside in a small bowl.
  3. Using the same pan the mushrooms were cooked in, add 1 T olive oil and cook the green beans until tender. Season with ground pepper and salt to taste.
  4. Build your bowl: put a handful of arugula in the bottom of your bowl and top with ½ cup cooked grains a heaping spoonful of hummus. Next, top with cooked green beans and mushrooms. Garnish with a sprinkle of freshly chopped rosemary.

Recipe adapted from Bon Appetite Magazine


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Hominy and Beans

Ingredients

Soup of hominy and beans
2 tablespoons extra virgin olive oil
1 ¼ cup onions, diced
3 gloves garlic, minced
1 tablespoon dried oregano
2 teaspoons curry powder
1 ¼ teaspoon sea salt
½ teaspoon black pepper
½ teaspoon crushed red pepper flakes
2 tablespoons tomato paste
1 cup canned white or yellow hominy, drained and rinsed
1 cup canned pinto beans, drained and rinsed
1 cup low salt vegetable broth

Method

  1. Heat oil in large saucepan over medium heat.
  2. Add onions and sauté for 4 to 5 minutes until onions are soft and translucent.
  3. Stir in garlic and sauté for another minute.  Add oregano, curry powder, salt, pepper and red pepper flakes and stir to combine.  Stir in tomato paste, then add hominy, pinto beans and broth and bring to boil.
  4. Reduce heat to simmer for 10 to 15 minutes, stirring frequently until most of liquid is absorbed.

Adapted from Food and Nutrition Magazine Mar/Apr 2018


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Baked Tofu

Ingredients

Brown Baked Tofu
1 pound firm tofu, drained, cut into 1” cubes

3 tablespoons regular or low sodium tamari or other soy sauce
1 teaspoon toasted sesame oil
2 – 3 cloves garlic, minced
1 – 2  teaspoon fresh gingerroot, finely grated
1/2 teaspoon red pepper flakes (optional)
1 teaspoon dark brown sugar

Method

  1. Place tofu cubes in a glass dish for baking. Mix all other ingredients together to make the marinade. Pour marinade over tofu, stir gently. Place tofu in oven at 350 F for 1 hour. Stir every 15-20 minutes.
  2. Makes four servings.

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Lentils with Spinach and Ginger

Serve these lentils with brown rice to make a satisfying meal.

Main dish lentils with spinach and ginger

Prep Time: 1 hour 15 minutes
Serves 6

Ingredients

1 cup green lentils, picked over and rinsed
3 cups water or broth
1 tablespoon extra-virgin olive oil
½ cup finely chopped onions
1 fresh, hot chili, finely minced
1 tablespoon grated fresh ginger
1 bunch fresh spinach
½ cup chopped fresh cilantro
½ to 1 teaspoon salt
Freshly ground black pepper to taste
2 tablespoons lemon juice

Method

  1. Put the lentils and water into a heavy pot and bring to a boil. Cover and simmer gently for 1 hour.
  2. While the lentils are cooking, warm olive oil (over medium heat) in a pot large enough to hold the spinach. Add the onions and sauté for 2 to 5 minutes. Add chili and ginger and sauté for 20 seconds. Add the spinach and cook until wilted. Add the remaining ingredients into the pot (cilantro, salt, pepper and lemon juice). Add lentils and simmer for a few minutes to blend the flavors before serving.

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No-Tuna Salad Sandwich

Sandwich with chickpeas and tomatoes

This delicious and easy lunch is made with inexpensive pantry staples that can be thrown together in minutes. It’s versatile as well. Feel free to substitute any type of bean in this mixture; however, don’t leave out or substitute the capers! Similar in taste to pickles, capers are the flower buds from the caper bush. They offer an array of nutrients: iron, fiber and vitamin K and high in anti-carcinogenic (cancer fighting) compounds!

Serves 4

Ingredients

1 15-oz can chickpeas or white cannellini beans, drained and rinsed
3 tablespoons tahini*
1 teaspoon Dijon or spicy brown mustard
1 teaspoon maple syrup or honey
¼ cup each diced red onion, celery and carrots
¼ cup diced pickles
1 teaspoon capers, drained and chopped
1 tablespoon roasted unsalted sunflower seeds (optional)
Salt and pepper to taste

For Serving

Whole grain bread (or omit the bread and serve on a bed of greens)
Lettuce leaves
Mustard
Sliced tomato
Sliced onion

Method

  1. Place the chickpeas (or cannellini beans) in a mixing bowl and mash with a fork, leaving only a few beans whole.
  2. Add tahini, mustard, maple syrup, red onion, celery, carrots, pickles, capers, salt and pepper, and sunflower seeds (if using) to mixing bowl. Mix to incorporate. Taste and adjust seasonings as needed.
  3. Toast bread if desired, and prepare any other desired sandwich toppings.
  4. Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches. If omitting the bread, serve on top of salad greens and additional diced tomato and onions.

*If you don’t have tahini you can use hummus or mashed avocado

Recipe Adapted from Forks over Knives


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Christina's 30-Minute One Pot Vegan Curry

Quick curry recipe made in one pot

This meat-free Indian inspired curry is fast and flavorful. The vegetables in this dish are packed with fiber and vitamins, while the tempeh provides a huge hit of protein. Tempeh is made from fermented soybeans and often has other grains mixed into it during processing. The texture is very different than tofu; it is very firm and can be crumbled or diced. It’s a great alternative to meat because it contains all nine essential amino acids that are needed to build and repair muscles. Unlike meat, tempeh is an excellent source of fiber.

Ingredients

1/2 large onion, diced
2 tablespoon curry powder
1 tsp ground turmeric
1/2 tsp black pepper
1/2 tsp salt
3-4 cloves of garlic, finely chopped
1 Japanese eggplant (or small regular eggplant), chopped
1-2 small zucchini, chopped1/2 tsp salt
1 small yellow squash, chopped
1 (8-12 oz) package unflavored tempeh*, crumbled
1 can light or full fat coconut milk

Method

  1. In a medium sized pot, sauté onions in a bit of olive oil until soft.
  2. Add spices and garlic, cook for 1 minute.
  3. Add chopped eggplant, zucchini and squash. Sauté for 5 minutes, stirring occasionally. Place a lid on pot and cook over medium heat for additional 5-10 minutes, until veggies are tender.
  4. Add crumbled tempeh and coconut milk, simmer uncovered for 5 minutes.
  5. Serve with cooked brown rice or whole grain naan bread.

*You can substitute tempeh for garbanzo beans (chickpeas) if preferred.


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Pasta Salad with Smoked Salmon

Pasta Salad with Smoked SalmonPrep Time: 15
Cook Time: 15
Level of Difficulty: Easy

Ingredients

4 ounces dry pasta* (bowties, shells, wagon wheels, penne, etc.)
1 tablespoon extra virgin olive oil
1 cucumber, peeled and sliced
1 or 2 green onions with tops, thinly sliced
¼ cup fresh dill, finely chopped, plus 1 or 2 sprigs for garnish
8 ounces smoked salmon,** flaked into bite-sized pieces
1 green bell pepper, julienned, for garnish
8 to 12 cherry tomatoes, halved, for garnish

Dressing:

½ cup low-fat sour cream
2 tablespoons mayonnaise or yogurt
1 tablespoon fresh lemon juice
1 teaspoon capers (optional)

Method

  1. Boil water in a large pot. Add pasta and cook until “al dente” (Italian for “to the tooth,” or cooked until still slightly firm), approximately 8 to 10 minutes. Drain and rinse with cold water. Transfer pasta to a serving bowl and toss with the olive oil until pasta is coated. Cover and chill.
  2. Make the dressing by combining the sour cream, mayonnaise and lemon juice and mixing until blended. Add the capers and stir.
  3. In a medium-sized bowl, combine the cucumber, green onions, dill and smoked salmon, reserving a few flakes of salmon to use as a garnish. Mix the cooled pasta with the salmon and vegetables. Add the dressing and toss lightly.
  4. Garnish the salad with the bell peppers, tomatoes, reserved flaked salmon and dill sprigs.

This recipe contains salmon, which is higher in healthy omega-3s and lower in mercury than tuna, although tuna, sardines or other fish can be substituted.

When shopping for salmon, look for fish that is wild instead of farm-raised, because the wild fish are eating their natural diet, which yields the most nutritional value. Farm-raised fish eat fortified food to make them grow faster and bigger; coloring is added to their feed to produce a brighter pink color. The farmed fish often need antibiotics to protect them from disease since they are living in an overcrowded and closed environment.

Canned salmon, a convenient food with surprisingly good flavor, is often wild salmon; check the label and look for “wild” or “line caught.” As an added benefit, some brands of canned salmon contain the bones, which are a great source of calcium. The bones are very soft, safe and easy to eat.

*The amount of pasta (1 ounce) is half of a typical serving. One ounce of pasta provides approximately 20 grams of carbohydrate. You can substitute a lower-carbohydrate pasta and increase the portion size; or, add more vegetables and leafy greens to the dish for more bulk. Another suggestion is to substitute canned white beans for the pasta. Always drain and rinse canned beans before using them.

** Purchase smoked salmon that is made with natural wood smoke. Natural wood-smoked salmon is preferred because it contains no added sodium and has none of the chemicals used to create the artificial smoke flavor.

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Tomato Stuffed with Salmon

Tomato Stuffed with Salmon

Prep Time: 15 min
Cook Time: 15 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy
Makes 4 Servings

Ingredients

4 large tomatoes
1 can of boneless, skinless salmon or tuna
2 hard-boiled eggs, chopped
1/3 cup minced green or red onion
1 small cucumber, peeled, seeded and cut into small pieces
½ to 1 sweet bell pepper, minced (about 1/3 cup)
¼ cup mayonnaise
1 teaspoon prepared mustard
2 tablespoons fresh lemon juice
1 teaspoon dried dill weed or 1 tablespoon minced fresh dill
Freshly ground pepper, salt (or salt-free seasoning) to taste

Optional: sliced avocado, minced cilantro, capers; chopped fresh fruits such as grapes, mango, pineapple, papaya; fruit and tomato salsas; shelled edamame (soybeans)

Method

  1. Cut a thin slice from the top of the tomatoes, scoop out the insides and discard or reserve for another use. Drain the tomato shells upside down on paper towels.
  2. In a large bowl, combine salmon or tuna, eggs, onions, cucumber and pepper. Add mayonnaise, mustard, lemon juice and seasonings, and mix.
  3. Stuff the mixture into each tomato shell and serve. Serve any extra salad on a bed of leafy greens, or use it in a pita or wrap sandwich.

Exchanges:
2 lean meat, 2 vegetable, 3 fat

Nutrition at a Glance (per serving)

Calories: 240
Total fat: 16g
Saturated fat: 3g
Carbohydrate: 11g
Dietary fiber: 3g
Protein: 16g


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Prawns With Pesto Sauce

Prawns With Pesto Sauce

Prep Time: 10 min
Cook Time: 6 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

Lemon Marinade

Makes about 1 cup
Juice of a lemon (approximately ½ cup) or part lemon juice and part dry white wine to equal ½ cup
2 garlic cloves, crushed
¼ teaspoon salt
½ teaspoon dried red pepper flakes
1 tablespoon prepared mustard

Prawns With Pesto Sauce
Sixteen prawns or jumbo shrimp, peeled and de-veined (about 1 pound)
2 cups pesto sauce (homemade from our “Special Summer Pesto” recipe or store-bought*)
Optional:lemon or lime wedges

Method

In a medium-sized glass or ceramic bowl, whisk together all the ingredients. Use marinade immediately or cover with plastic wrap and store in the refrigerator for up to three days. Make the pesto according to the “Special Summer Pesto” recipe. (Pesto should be at room temperature for serving, so remove it from the refrigerator ahead of time if you have prepared or bought it in advance). Combine the prawns and the marinade in a zippered plastic bag. Seal the bag and refrigerate for one hour.

Prepare the barbecue by heating coals or preheating a gas grill or broiling pan if using the broiler. Lightly oil the cooking grate or broiling pan. Drain the prawns and discard the marinade. Grill the prawns on the grate set about 4 inches over glowing coals, or on your gas grill for approximately 3 minutes on each side or until they are cooked through. (Alternatively, the prawns may be broiled on the oiled rack of a broiler pan set about 4 inches from the heat source under a preheated broiler for approximately 4 minutes per side). Transfer the prawns to dinner plates, allowing four per serving. Garnish with lemon or lime wedges, if desired. Serve with the pesto sauce on the side.

Nutrition at a Glance (per serving)

Calories: 230
Total fat: 11g
Saturated fat: 2g
Total carbohydrate: 6g
Dietary fiber: 2g
Protein: 28 g

* If using store-bought pesto sauce, consider mixing it in a food processor with a bag of washed and dried fresh spinach to add extra vitamins, minerals and fiber while decreasing the amount of fat, which is usually quite high in store-bought pesto.


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Stuffed Peppers with Fresh Apple Salsa

Quinoa Stuffed Peppers

Stuffed Pepper Ingredients:

  • 4 large bell peppers
  • 1 tbsp olive oil
  • 2 cloves garlic, minced
  • 2 tbsp onion, minced
  • Pinch, red pepper flakes
  • 2 cups cooked quinoa
  • 1, 15 oz. can black beans, drained and rinsed
  • 1/2 cup diced tomatoes
  • 1/2 cup water

Pepper Instructions:

  1. Preheat oven to 375 degrees.
  2. Wash peppers and cut off tops ½ inch down. Remove seeds and set tops aside. Put peppers in baking dish.
  3. Heat oil in a skillet. Sauté garlic and onion until onion is soft, about 5 minutes. Add quinoa, beans, and tomatoes. Mix thoroughly. Spoon mixture into prepared peppers and put tops back on. Add water to pan. Cover and bake until peppers are soft, 45-60 minutes. Serve with salsa (below).

Salsa Ingredients:

  • 1 fresh large green apple
  • 1/2 cup, chopped fresh cilantro
  • 2 tbsp minced red onion
  • 2 scallions, sliced
  • 1 jalapeno pepper, minced
  • 2 tsp lime juice
  • 1/8 tsp, black pepper

Salsa Instructions:

  1. Chop apple into small pieces.
  2. Add other ingredients, toss gently, and refrigerate until ready to serve. Serve on top of stuffed peppers.

Nutritional Content:

Calories (kcal) 320, Fat 6(g), 0.5 Saturated Fat (g), 50 Carbohydrates (g), 12
Dietary Fiber (g), 11 Total Sugars (g), 11 Protein (g), 25 Sodium (mg).

Recipe adapted from Loma Linda University Health.
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Slow-Roasted Salmon with Fennel, Citrus and Chiles

Roasted Salmon

Fennel is composed of a white bulb and stalks with feathery green fronds, both of which are edible. It has a slightly sweet, licorice-like flavor and tastes delicious with any type of citrus; roasting brings out its natural sweetness even more. When sliced and eaten raw it adds a very satisfying crunch to salads. Fennel is a good source of the B vitamin folate, vitamin C, potassium and contains many powerful antioxidant compounds.

Salad Ingredients:

  • 1 medium fennel bulb, thinly sliced
  • 1 blood or navel orange, very thinly sliced, seeds removed
  • 1 Meyer or regular lemon, very thinly sliced, seeds removed
  • 1 red Fresno chile or jalapeño, with seeds, thinly sliced
  • 4 sprigs dill, plus more for serving
  • Kosher salt and coarsely ground black pepper
  • 1 2-lb. skinless salmon fillet, preferably center-cut
  • ¾ cup olive oil
  • Flaky sea salt (such as Maldon)

Directions:

  1. Preheat oven to 275°.
  2. Toss fennel, orange slices, lemon slices, chile, and 4 dill sprigs in a
    shallow 3-qt. baking dish; season with kosher salt and pepper.
  3. Season salmon with kosher salt and place on top of fennel mixture. Pour oil over.
  4. Roast until salmon is just cooked through (the tip of a knife will slide through easily and flesh
    will be slightly opaque), 30–40 minutes for medium-rare.
  5. Transfer salmon to a platter, breaking it into large pieces as you go. Spoon fennel mixture
    and oil from baking dish over; discard dill sprigs. Season with sea salt and pepper and top
    with fresh dill sprigs.

Also try with: cod, halibut, John Dory or turbot fillets

Nutritional Content:

Calories (kcal) 480 Fat (g) 38 Saturated Fat (g) 5 Cholesterol (mg) 85 Carbohydrates (g) 6 Dietary Fiber (g) 2 Total Sugars (g) 3 Protein (g) 31 Sodium (mg) 330

Adapted from www.BonAppetit.com

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Bok Choy Stir Fry

Bok Choy Stir Fry

Ingredients:

  • 2 teaspoon of extra virgin olive oil
  • 1 small yellow onion, diced
  • 3 garlic cloves, crushed 
  • 1 inch ginger root, shredded or grated or 1 teaspoon of ginger powder
  • 1 carrot, thinly sliced
  • 2 cups chickpeas, cooked (if canned, drain and rinse with cold water)
  • 1 cup of red/green cabbage or kohlrabi leaves or broccoli stems, shredded or chopped, washed
  • 2 cups of baby bok choy, chopped, washed
  • 1 teaspoon of sesame oil and/or tamari/soy sauce

Directions:

  1. In a sauce pan, heat oil over medium heat. Add onion, garlic, and ginger and cook for 2 minutes. Add the carrots, chickpeas, cabbage or kohlrabi leaves or broccoli stems and bok choy and cook for another 4 minutes.
  2. Add sesame oil or tamari/soy sauce and toss. Enjoy.

Nutrition Information:

  • Serving size: (2)
  • Calories:335
  • Fat: 11g
  • Saturated Fat: 1.5g
  • Carbohydrates: 48g
  • Fiber: 14g
  • Protein: 13g

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Corny Salmon Cakes

Corny Salmon Cakes

Ingredients:

  • Two 5-ounce cans wild-caught pink salmon, drained and finely flaked
  • ¼ cup plus 3 tablespoons dried whole wheat bread crumbs, divided
  • ⅔ cup shredded Cheddar cheese
  • ⅔ cup frozen corn kernels, thawed
  • ¼ cup mayonnaise
  • 1 large egg, beaten
  • 1 tablespoon Dijon mustard or mustard dill sauce
  • 1 tablespoon chopped fresh chives
  • Zest of half a lemon
  • 1 tablespoon extra virgin olive oil

Directions:

  1. Place the salmon, ¼ cup of the bread crumbs, cheese, corn, mayonnaise, egg, mustard, chives, and zest in a bowl and mix until well combined.
  2. Shape the mixture into 8 patties (a generous ¼ cup each) and coat with the remaining 3 tablespoons bread crumbs.
  3. Heat half the oil in a large nonstick skillet over medium-high heat. Cook the cakes until the bottoms are golden brown, 5 minutes. Flip the cakes, add the remaining oil, and cook until golden brown, an additional 4 to 5 minutes.

Nutrition Information:

  • Serving size: (2 cakes)
  • Calories: 270
  • Fat: 15g
  • Carbohydrates: 16g
  • Fiber: 1g
  • Protein: 21g

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Roasted Cauliflower and Garbanzo Beans

roasted cauliflower with chickpeasIngredients:


1 large head of cauliflower, trimmed and separated into florets
2 cups cooked or canned garbanzo beans, drained if canned
3 tablespoons coconut oil, avocado or olive oil
1 tablespoon curry powder
½ teaspoon turmeric power
½ teaspoon toasted cumin seeds, ground or ground cumin
¼ teaspoon or “dust” of paprika
chopped fresh cilantro or green onions

Directions:

  1. Preheat the oven to 400 F.
  2. Line a baking sheet with parchment paper or foil. Add oil and spread over the entire baking sheet.
  3. Add cauliflower and garbanzo beans allowing all to be coated with oil. Toss in spices and spread the cauliflower and garbanzo beans evenly in a single layer on the sheet. Don’t overcrowd them to assure that they roast and not steam.
  4. Bake for 10-15 minutes; when brown on one side, flip the cauliflower and garbanzo beans to roast on the other side for another 10 minutes.
  5. Garnish with cilantro or scallions.

Variations:

  • Add chopped carrots in addition to cauliflower.
  • Drizzle with peanut sauce or tahini.
  • Toss in pomegranate seeds for antioxidants and spectacular color!

Suggestions:

  • Create Cauliflower and Garbanzo Bean Tacos, add cabbage etc.
  • Add can of Tomatoes and make a stew.

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Beef Kabobs with Peanut Sauce

Beef KabobsPrep Time: 15
Cook Time: 20 (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

½ cup light soy sauce
2 tablespoons granulated brown sugar substitute
2 tablespoons sugar substitute
4 cloves garlic, pressed
1½ pounds sirloin steak, 1½" thick, cut into 1" pieces
½ cup creamy unsweetened natural peanut butter
¾ cup water
3 tablespoons lime juice
1 tablespoon finely chopped ginger
¼ teaspoon ground red pepper
1 green bell pepper, cut into squares
1 red bell pepper, cut into squares
1 large onion, cut into wedges

Method

In a shallow dish, combine half of the soy sauce, 1 tablespoon of the brown sugar substitute, 1 tablespoon of the sugar substitute and 2 of the pressed garlic cloves. Add the steak and stir to coat. Let stand for 20 minutes, stirring once. Meanwhile, in a heavy saucepan over high heat, combine the peanut butter, water, lime juice, ginger, ground red pepper, the remaining half of the soy sauce, the remaining 1 tablespoon brown sugar substitute, the remaining 1 tablespoon sugar substitute and the remaining 2 cloves of pressed garlic. Cook, stirring constantly, until the mixture boils. Remove it from the heat.
Coat a grill rack with cooking spray. Preheat the grill to high. Thread the steak, peppers and onion onto four metal skewers. Place on the grill rack and cook, turning occasionally, for 10 minutes, or until the steak is no longer pink, and a thermometer inserted in the thickest portion registers 160°F and the juices run clear. Serve with the peanut sauce.

Nutritional Information

One Serving:
Calories 457
Fat 23g (Saturated Fat 6g)
Cholesterol 104mg
Sodium 863mg
Carbohydrate: 17g (Dietary Fiber 4g)
Protein 46g

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Broiled Halibut

Broiled Halibut Prep Time: 10 min
Cook Time: 30 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Ingredients

1½ pounds of halibut
2 tablespoons Dijon mustard
1 teaspoon low-sodium soy sauce
Juice from 1 lemon (about 3 tablespoons)

Method

Combine marinade ingredients. Add the fish and marinate at least 1 hour prior to cookingRemove the fish from the marinade and place on a broiler pan. Broil for 4 to 6 minutes on each side, brushing fish with remaining marinade before and after turning. Cooking time will vary depending upon the thickness of the halibutThe fish is cooked when the flesh is opaque and flakes when tested with a fork. Discard the remaining marinade.

Nutrition at a Glance

Calories: 200
Total fat: 4.5g
Saturated fat: 0.5g
Cholesterol: 55mg
Sodium: 330mg
Total carbohydrates: 2g
Dietary fiber: 0g
Sugars: 0g
Protein: 36g

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Creamy Polenta

Creamy Polenta Prep Time: 5 min
Cook Time: 30 min
Level of Difficulty: Easy
Makes 4 cups or 8 servings

Ingredients

4 cups water or a combination of chicken or vegetable stock and water
1 teaspoon salt
1 cup cornmeal (preferably coarsely ground) or "instant" polenta

Method

Bring water and salt to a boil and gradually whisk in the cornmeal.
Cook the polenta over medium-low heat, stirring constantly with a large wooden spoon or rubber spatula, until the polenta is thick and pulls away the edge of the pot—about 30 minutes for coarse cornmeal or about 15 minutes for instant polenta.
Remove from heat.

Serving Suggestion

For more flavor, add to the just-cooked polenta small amounts of butter, olive oil or grated cheese, or creamy cheeses like goat cheese, gorgonzola or blue cheese. To vary the seasonings, try adding some basil, oregano or cilantro. Add finely chopped cooked vegetables like mushrooms or sun-dried tomatoes, roasted peppers and olives to the polenta.

Polenta is currently in vogue in many gourmet home and restaurant kitchens, but it has been a staple of Northern Italy since the 1800s. Polenta, which is made from cornmeal, deserves its popularity, since it is practical, easy to prepare, highly versatile and wheat-free. And it is delicious even in its simplest form, creamy soft polenta, also known as cornmeal mush or grits. Polenta resembles cream of wheat when first cooked, but it thickens and firms up quickly as it cools, and it will take the shape of whatever container you pour it into when still hot. Once it cools, you can slice it or cut it into any shape you like. You can use biscuit cutters to make perfect circles or even cookie cutters for shapes that will delight your children. Many chefs will fry, broil or grill the slices of firm, cooled polenta for additional texture and flavor. Similar to other grains, cooked polenta contains about 15 grams of carbohydrate per half-cup, but it can be extended with other foods to decrease the carb count, if necessary. Choose coarsely ground cornmeal, since it is the least processed and has the lowest glycemic index.

Other Recipe Ideas for Polenta

Make a tamale pie by crumbling cooked polenta and mixing with chili and cheese before baking. Create a polenta "pizza" using thin slices of polenta for the crust; top with vegetables and cheese. Stuff whole bell peppers or scooped-out zucchini "boats" or other squash with polenta. Serve vegetables and tofu on top of polenta.

Nutrition at a Glance

(per 1/2-cup serving)
Calories: 70
Total fat 0g
Saturated fat 0g
Total carbohydrates 15g
Dietary fiber 2g
Protein 2g

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Marinated Pork Tenderloin

Marinated Pork Tenderloin Prep Time: 2 Hours
Cook Time: 20-20 minutes (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Meat

3 lb pork tenderloin

Marinade

Macadamia nuts/pecans/almonds (your choice)
2 Tbsp coriander seeds
1/4 teaspoon freshly ground black pepper
1 clove garlic
1 Tbsp brown sugar
1/4 cup olive oil
1/2 small onion

Method

Combine the marinade ingredients in a food processor or blender and process until the nuts are chopped. Place the pork in a zipper lock plastic bag and pour the marinade over. Refrigerate, turning occasionally, for 2 to 24 hours. Just before cooking, remove the pork from the marinade. Grill or broil for 20-25 minutes, turning so that all sides are brown and the pork is cooked but not dry. Slice into medallions and serve.

From the Juinor Leauge Centennial Cookbook

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Moroccan Spiced Chicken Kabobs with Spinach, Farro, Orange, Red Pepper and Garbanzo Bean Salad

Moroccan Kabobs Prep Time: 30-60 min
Cook Time: 10 min (Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Serves 4

Ingredients

For the Moroccan Spice Mix:
1 Teaspoon Cumin, ground
1 Teaspoon Coriander, ground
1 Teaspoon 5 Spice Powder
2 Teaspoons Chile Powder
1 Teaspoon Paprika
1 Teaspoon Cinnamon, ground
2 Tablespoons Curry Powder
1 Teaspoon Kosher Salt (or salt substitute)

For the Chicken Kabobs:
4 skewers 6-inch wooden skewers, soaked in water for 20 minutes
1 medium Onion, chopped
1/2 bunch Cilantro, chopped
1/2 bunch Parsley, chopped
2 cloves Garlic, minced
1 teaspoon Ginger, fresh, peeled and grated
1 each Lemon juice, fresh squeezed
8 oz Nonfat plain yogurt
1 pound Chicken breast, skinless, boneless, cut into 2"x2" pieces
To taste Moroccan Spice Mix (about half of theabove recipe)
To taste Salt (or salt substitute)
To taste Black pepper

For the Salad:
1 cup Farro, cooked according to packageinstructions, cool, set aside
4 cups Baby Spinach, washed, stems removedand dried
2 each Oranges, cut into segments, seeds removed
2 each Roasted Red Peppers, seeds removed, cut into 1" pieces
8 oz can Garbanzo beans, drained
1 each Lemon, juiced
2 tablespoons Olive Oil
To taste Salt and Pepper

Method

For the Moroccan Spice Mix:
Mix all of the ingredients together and set aside until ready to use. Makes enough for more than one recipe, or use on vegetables before roasting them in the oven.

For the Chicken Kabobs:
Make the marinade. In a bowl, combine the yogurt, onions, garlic, ginger, lemon juice and Moroccan spice, and mix well.
Cut the chicken into 2"x2" pieces and mix them into the marinade, cover and refrigerate for 30 to 60 minutes. Remove the chicken and thread onto the skewers, putting equal amounts on each skewer, 3 or 4 pieces per skewer.
When ready, spray a hot grill with cooking spray and cook the skewers about 3-4 minutes on each side until done. Whilethe chicken is cooking, prepare the salad.

For the Salad:
In a large bowl mix all of the ingredients together and season to taste. Divide the salad evenly on four serving plates in an attractive presentation. Place a warm Chicken Kabob on top of each salad and serve.

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Quick Crustless Quiche

Quiche Prep Time: 10-20 minutes
Cook Time: 20-25 minutes
Level of Difficulty: Easy

Ingredients

1-2 tablespoons olive oil
2-3 cups chopped filling (see below)
6 large eggs from organic or pasture raised chickens
¼ cup milk ½ cup grated cheese or goat cheese (optional)
Herbs of your choice: rosemary, thyme, parsley, basil, tarragon, curry powder, turmeric

Ideas for Fillings

leeks, asparagus and gruyere, onion, red/green cabbage and caraway seeds
broccoli and cheddar, swiss chard, onion, fennel and feta cheese
caramelized onions, brussel sprouts and bleu cheese
zucchini, corn, tomatoes and pepper jack cheese
mushrooms, sundried tomatoes and goat cheese

Method

Preheat oven to 350° and prepare a 9-inch pie pan or 8-inch square pan with butter or cooking spray. In a medium skillet, heat 1 tablespoon of olive oil and sauté your chosen vegetable filling over medium high heat until soft. Beat eggs with milk and season with herbs, salt and pepper. Add sautéed ingredients and stir to mix the filling with the eggs. Add in cheese if using; save some cheese for the topping.
Bake for 20-25 minutes and serve with a green salad. The options are endless! This is perfect for breakfast, lunch or dinner. It is easy to make-ahead and is perfect leftover.

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Seasoned Fish Fillets

Seasoned Fish Fillets Prep Time: 10 min
Cook Time: 8 min
Level of Difficulty: Easy
Makes 4 Servings

Ingredients

1 tablespoon canola or olive oil
1 tablespoon butter
4 6-ounce fish fillets (flounder, catfish, halibut, cod, snapper, salmon, tilapia, bass)
2 teaspoons chili powder
1 teaspoon sweet paprika
½ teaspoon marjoram or oregano
¼ teaspoon garlic or onion powder
¼ teaspoon black pepper
1/8 teaspoon salt or salt substitute
1 lemon, quartered

Method

Rinse fish with cold water and pat dry with paper towels.
Combine seasonings in a jar or plastic bag and shake well to mix. Rub spice mixture onto both sides of fish.
In a heavy (preferably cast iron) skillet, heat butter and oil over medium-high heat.
When butter is melted, add the fillets and cook three to four minutes per side, or until fish flakes easily when tested with a fork.
Squeeze quarter of lemon onto each fillet. Serve.

Nutrition at a Glance (per serving)

Using flounder for analysis
Calories: 220
Total fat: 9g
Saturated fat: 2.5g
Total carbohydrate: 1g
Dietary fiber: ‹1g


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Summer Quesadilla

Summer Quesadilla Prep Time: 10 min
Cook Time: 15 min
Level of Difficulty: Easy

Makes four 8-inch quesadillas

Traditionally, quesadillas are made with flour tortillas. However, corn tortillas can also be used. These days there are many choices of tortillas available. Tortillas come in various sizes, and they can be made with white flour or whole grain flour, which is more wholesome.* Flour tortillas are either made with oil, butter, lard or margarine; those made with liquid oil (rather than partially hydrogenated fats) are the most healthful, since they do not contain trans fats. Lower-carb tortillas are also available. They have a very acceptable taste although the texture is somewhat different.

Ingredients

4 8-inch flour tortillas*
4 ounces Monterey jack (regular or jalapeno-flavored) cheese, grated
1 tablespoon canola oil1 small onion, minced or diced in small pieces
8 medium-sized mushrooms, sliced
¼ cup salsa
1 small zucchini, shredded
Suggested toppings (optional): sliced olives, sour cream or yogurt, avocado slices or guacamole, fresh cilantro sprigs

Low-Fat Version: Substitute 4 ounces low-fat (50% less fat) cheese, grated for the Monterey jack cheese

Method

Sauté the vegetables:
Heat 1 tablespoon of canola oil in a large skillet, and sauté the onion on low to medium heat until it is lightly golden, about 5 minutes.
Add mushrooms and cook for 3 more minutes, stirring often to prevent sticking.
Stir in the zucchini and salsa and cover. Let cook another 1 to 2 minutes until vegetables are just tender.
Put vegetables in a bowl and set aside

Assemble and cook the quesadillas:
For each quesadilla, take one tortilla and place it in a 10- or 12-inch hot nonstick frying pan or cast iron skillet over medium heat.
Flip the tortilla a few times, allowing 10 seconds between flips.
Reduce heat to low and sprinkle about 1 ounce of cheese on the tortilla; top with a quarter of the sautéed vegetables, leaving about a half inch around the edge of the tortilla.
Cover and let cook about 1 minute.
When the cheese is sufficiently melted, use a spatula to carefully lift and fold one side of the quesadilla over the other side. The tortilla should be browned slightly. If it is not browned, turn the heat up and cook the quesadilla a bit longer, flipping it as needed to toast it

Serve:
Remove the quesadilla from pan and cut into wedges.
Serve with a choice of suggested toppings.*We used Tumaro's low-carb tortillas for the nutritional information below. Each Tumaro's low-carb 8-inch tortilla contains 100 calories, 13 grams of carbohydrate and 8 grams of fiber.

Nutrition at a Glance, per serving (one quesadilla)

Calories: 270
Total fat: 15g
Saturated fat: 6g
Cholesterol: 20mg
Sodium: 350mg
Total carbohydrate: 20g
Dietary fiber: 10g
Protein: 15g

Low fat quesadilla:
Calories: 210
Total fat: 8g
Saturated fat: 1.5g
Cholesterol: 5mg
Sodium: 370mg
Total carbohydrate: 20g
Dietary fiber: 10g
Protein: 15g


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Flavorful Soft Tacos

Soft Tacos Prep Time: 15 min
Cook Time: 10 min
Level of Difficulty: Advanced

Ingredients

2 teaspoons canola oil
½ cup minced onions
1 fresh jalapeño, minced
1 14-ounce can crushed tomatoes with the liquid, or 2 fresh tomatoes, diced
2 cloves garlic, minced
8 ounces ground turkey or lean ground beef, or vegetarian ground round*
1 to2 teaspoons chili powder
½ to 1 teaspoon ground cumin
½ teaspoon cinnamonJuice of 1 lime
Juice of 1 lemon

Optional

1/3 cup roasted shelled pumpkin seeds
4 large lettuce leaves or 4 corn tortillas
1 cup shredded cabbage
¼ cup sliced radishes
½ cup crumbly Mexican-style cheese or other cheese
¼ cup taco sauce

Method

In a large skillet, heat the oil and sauté the onions for about 2 minutes, then add the jalapeño, tomatoes and garlic. Cook for another 3 minutes or until the onions are softened. Meanwhile, combine the chili powder, cumin and cinnamon in a small bowl
To the onion mixture, add the ground turkey and spices, and cook until turkey is browned, stirring to separate it into small bits. Mix in the lemon and lime juice and pumpkin seeds
Heat tortillas on a plate in the microwave or conventional oven until softened.
To assemble the tacos, place ¼ of the meat mixture in a corn tortilla or lettuce leaf; top with ¼ of the cabbage, radishes and cheese. Top with a little taco sauce, if desired.

*Vegetarian ground round is made from soy protein and is sold precooked and ready to eat. It can be sautéed just like the ground turkey or beef, or you can add it at the end of the recipe.

Nutrition at a Glance (per serving)

Calories: 200
Total fat: 11g
Saturated fat: 4g
Total carbohydrate: 10g**
Dietary fiber: 2g
Protein: 15g

**Carbohydrate content is for tacos wrapped in lettuce leaves. Each corn tortilla adds 13 g of
carbohydrate.


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Greek-Style Moussaka

Greek-Style Moussaka Prep Time: 20 min
Cook Time: 40 min (Total time will vary with appliance and setting.)
Level of Difficulty: Advanced

Ingredients

1 globe eggplant (about 7 inches long), peeled (about 1 pound)
Olive oil cooking spray
1-2 tablespoons olive oil
1 cup sliced mushrooms
¼ cup minced onions
8 ounces ground lamb
½ cup cooked lentils
½ cup tomato sauce1-2 tablespoons minced parsley
For the béchamel sauce:
2 tablespoons butter, preferably unsalted sweet butter
1 tablespoon whole-wheat flour or unbleached all-purpose flour
1 cup half and half or milk (full fat, low fat or nonfat)
Optional: 1 egg, beaten, ¼ cup grated gruyère or Swiss cheese
Garnish: Finely chopped parsley, or parsley sprigs

Method

Slice the eggplant into rounds about a quarter-inch thick. Lightly oil or spray a baking sheet with olive oil spray. Spread the eggplant slices on the sheet and brush slices with oil, or spray lightly with the cooking spray. Carefully broil eggplant slices until lightly browned, then flip them over and broil second side. Remove immediately from the oven and allow to cool, then chop eggplant into small pieces.Heat one tablespoon of olive oil in pan and sauté onions over low to medium heat until they are almost clear. Add mushrooms and cook for two minutes, stirring often. Add the lamb and cook until browned and no longer pink. Add the eggplant, lentils and tomato sauce and cook for about one minute.To make the béchamel sauce, melt the butter over low heat in a medium-sized saucepan. Using a whisk or fork, mix in the flour. Cook for one minute. Slowly pour in the cream or milk, and cook over low heat, stirring constantly for about five minutes, or until the sauce is smooth and slightly thickened. If using the egg, stir it in now and cook for another minute. Add cheese and stir until it melts into the sauce. Remove from heat. is smooth and slightly thickened. If using the egg, stir it in now and cook for another minute. Add cheese and stir until it melts into the sauce. Remove from heat. To assemble, spray or oil a shallow 9-inch baking dish. Spread the lamb-eggplant mixture over the bottom. Pour the béchamel sauce over the lamb mixture. Bake at 350° for about 40 minutes until cheese sauce is beginning to brown and bubble. Garnish with finely chopped parsley or parsley sprigs.

Nutrition at a Glance (per serving)

Calories: 270
Total fat: 18g
Saturated fat: 9g
Carbohydrate: 10g
Dietary fiber: 3g
Protein: 16g

Moussaka is the shepherd’s pie of Greece and Turkey. The succulent combination of eggplant, lamb and rich cheese sauce is irresistible and well worth the three-step preparation.
Moussaka can be prepared earlier in the day (or the day before) for final cooking in the oven. For our version of this recipe, the eggplant is not fried, and we use a smaller quantity of ground lamb mixed with lentils in place of the traditional minced lamb. For a meatless version of the moussaka, substitute more lentils, eggplant and/or mushrooms. Serve the moussaka with a green vegetable such as Lemony Green Beans or a leafy green salad. Be prepared for many compliments from your family or guests.
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Pan-Seared Lamb Chops With Baked Fennel

Pan-Seared Lamb Chops Prep Time: 15 min
Cook Time: 45 min (Total time will vary with appliance and setting.)
Level of Difficulty: Advanced

Ingredients

Pan-Seared Lamb Chops
2 tablespoons Dijon mustard
½ cup chicken stock
1 tablespoon olive oil
Eight ¾" to 1" thick loin lamb chops with bones(each chop should be about 5 ounces with bone, providing 2½ to 3 ounces of meat)
Salt or salt substitute and freshly ground black pepper

Baked Fennel
1 tablespoon olive oil
2 or 3 fennel bulbs, cut horizontally into thick slices; reserve fronds¼ cup shredded Parmesan, Romano or Asiago cheese

Method

Pan-Seared Lamb Chops
Make the sauce: Whisk the mustard and chicken stock together until blended.
Heat a large, heavy skillet over moderately high heat for 4 minutes. Add the oil.
Season the lamb chops on both sides with salt or salt substitute and pepper. Place chops in the skillet and cook until lightly browned, brushing on both sides with the sauce. Chops will be cooked medium rare after approximately 3 minutes per side. Serve 2 chops per person.

Baked Fennel
Preheat oven to 375°.
Lightly coat bottom of a baking dish with oil or cooking-oil spray. Arrange sliced fennel in the dish. Sprinkle with salt or salt substitute and pepper and cheese. Drizzle with oil.
Bake until the fennel is fork-tender and the top is golden brown, about 45 minutes.
Finely chop enough of the fennel fronds to equal 1 to 2 teaspoons. Sprinkle over the roasted fennel and serve.

Nutrition at a Glance (per serving)

Pan-Seared Lamb Chops
Calories: 280
Total fat: 14g
Saturated fat: 5g
Sodium: 380mg
Total carbohydrate: 1g
Dietary fiber: 0g
Protein: 36g

Baked Fennel
Calories: 140
Total fat: 9g
Saturated fat: 2g
Sodium: 180mg
Total carbohydrate: 10g
Dietary fiber: 5g
Protein: 4g


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Portobello Mushrooms Stuffed With Barley Risotto

Stuffed Portobello Mushrooms Prep Time: 5 min
Cook Time: 45 min(Total time will vary with appliance and setting.)
Level of Difficulty: Advanced
Makes 4 servings

Portobello mushrooms are perfect for stuffing because of their large size and shape. Mushrooms are a nutritionally superior food, containing ample amounts of the minerals potassium and selenium, with few calories and carbohydrates.
Barley contains a unique soluble fiber, and it has a low glycemic index, it lowers cholesterol and it tastes great. Barley is a hearty food that is very satisfying. The carbohydrate content of this recipe is much lower than for a traditional serving of risotto, because the portion size is smaller. Sautéed greens, chopped mushrooms or other nonstarchy vegetables can be added to the risotto to increase portion size without adding significant amounts of carbohydrate. Or you can increase the risotto ingredients if you can manage more carbohydrate.
Chef Harold Welch, owner of World Cuisine Express, specializes in creating wholesome international meals that are often low in carbohydrate.

Ingredients

4 large portobello mushrooms
Olive-oil cooking spray
2 teaspoons unsalted butter
2 to 2½ cups chicken stock
¼ cup pearl barley
2 teaspoons grated Parmesan cheese
1 to 2 teaspoons finely chopped fresh parsley

Method

To prepare the risotto:In a large, heavy, saucepan heat the butter and 1 cup of the chicken stock until simmering. Add barley; cover and cook until most of the chicken stock is absorbed, about 25 minutes. The barley will be slightly chewy and not fully cooked.
Gradually add remaining stock about ¼ cup at a time, stirring constantly until each addition is absorbed before adding the next ¼ cup. Barley should be fully cooked when last ¼ cup of broth is absorbed. If barley is not soft, add ¼ cup more of broth and continue cooking until soft and ready to eat. Mix in the Parmesan cheese. Turn off heat and keep warm.
To prepare the mushrooms:
Preheat oven to 450°.
Wipe the mushrooms clean with a moist paper towel, if needed. Remove the inner gills of the mushrooms with a spoon and discard.
Place mushrooms gill-side up in a lightly oiled baking pan. Bake the mushrooms for about 15 minutes until tender.
To serve, fill each mushroom cap with ¼ of the barley risotto. Sprinkle with the parsley and serve immediately.

Nutrition at a Glance (per serving)

Calories: 90
Total fat: 3g
Saturated fat: 1.5g
Sodium: 370mg
Total carbohydrate: 12g
Dietary fiber: 3g
Protein: 4g
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Ratatouille

Ratatouille Prep Time: 15 minutes
Cook Time: 30 minutes (Total time will vary with appliance and setting.)
Level of Difficulty: Advanced

Ingredients

4 tablespoons olive oil
1 medium onion, chopped
2 large garlic cloves, minced
2 cups, cut into 1-inch pieces
1 cup yellow or red pepper, cut into 1-inch pieces
1cup zucchini, cut into 1-inch pieces
2 cups large tomatoes or cherry tomatoes, chopped
1/8 teaspoon dried thyme
1/4 cup chopped fresh basil
1 tablespoon chopped fresh parsley
1/4 teaspoon ground black pepper

Directions for Roasted Ratatouille

Preheat oven to 400 degrees F.
On a greased cookie sheet or baking pan lined with parchment paper, toss onion, garlic, eggplant, peppers and zucchini with 2 tablespoons olive oil and layer them in a single layer on the pan. Bake for about 10 minutes until browned on one side. Remove pan from oven, turn vegetables and return to oven to bake for another 5 to 10 minutes until fully cooked. Meanwhile, sauté tomatoes and thyme in 2 tablespoons olive oil in large pot over medium heat. When roasted vegetables are finished, add them to the pot and stir in basil and parsley. Season with black pepper and additional spices, if desired. Add in optional cheese, beans, pasta or whole grains.

Directions for Stove-top Ratatouille

In a non-reactive 5-quart saucepot, heat oil over medium heat. Add onion and cook until tender and golden, about 10 minutes. Add eggplant and cook, stirring, until eggplant begins to brown, about 10 minutes. Stir in yellow pepper, zucchini and garlic. Cook 1 minute. Stir in tomatoes and thyme and bring to a boil. Reduce heat. Cover and simmer until eggplant is tender, about 30 minutes. Remove from heat; stir in basil, parsley and black pepper.
Yield: 4 servings (about 1 cup)

Suggestions:

Add olives, artichoke hearts, green beans. Use as filling for omelet or crepe. Wrap ratatouille in tortilla or stuff in pita bread
Add cooked garbanzo or cannellini beans; pasta or quinoa
Sprinkle in feta cheese or shaved parmesan

Nutrition and Health

Summer Squash and Eggplant are high in dietary fiber and low in calories. They can add bulk and a sense of fullness to recipes. Both vegetables contain a variety of vitamins and minerals including potassium but are not exceptional in any.
The texture and savory flavor of eggplant makes it a wonderful meat substitute.
Although eggplant is a member of the nightshade family of plants which some people claim increases arthritis symptoms, it also contains a few special phytonutrients that act as antioxidants which benefits the heart and cardiovascular system. Eating a variety of plant foods is recommended; paying attention to your personal experiences with food is always best.