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Menu and Recipe Suggestions
Smoked
Salmon and Cheese INGREDIENTS 6 small Yukon
Gold or red potatoes (about 2 pounds) DIRECTIONS Preheat oven to 400 degrees. Rub potatoes with oil; sprinkle with 1/4 teaspoon salt. Place potatoes on a jelly-roll pan (or baking sheet) coated with cooking spray. Bake at 400 degrees for 35 minutes or until tender. Remove from oven; cool 10 minutes. Cut potatoes in half crosswise; cut off a small portion of the rounded edge so the potatoe will stand upright. Carefully scoop out about 1 teaspoon pulp from each half, leaving the shells intact. Combine potato pulp, milk, butter, pepper, cheese, and remaining 1/4 teaspoon salt in a bowl. Spoon about 1 heaping teaspoon potato misture into each potato shell. Arrange stuffed potatoes on jelly-roll pan (baking sheet); top each with 1/2 teaspoon chopped salmon. Bake at 400 degrees for 15 minutes or until thoroughly heated. CALORIES: 96 (27% from fat). FAT: 2.9g (sat 1.7g, mono 0.6g, poly 0.1g). PROTEIN: 3.5g. CARB: 13.6g. FIBER: 0.9g. CHOL: 8mg. IRON: 0.7mg. Sodium: 159mg. CALC: 37mg. SERVINGS: 12 (serving size — 1 stuffed potato half) Recipe from Cooking Light, April, 2007.
Walnut-Green
Bean Salad INGREDIENTS 2 tablespoons
walnut oil 1 cup uncooked
bulgur DIRECTIONS Combine first 7 ingredients in a small bowl; stir with a whisk until blended. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 30 minutes; drain. Stir in 1/2 teaspoon salt. Steam green beans, covered, 5 minutes or until tender. Drain and plunge beans into ice water; drain. Place beans in a large bowl. Add bulgur, tomatoes, parsley, onion, and oil mixture; toss gently to combine. Serve at room temperature, or cover and chill. CALORIES: 165 (28% from fat). FAT: 5.1g (sat 0.5g, mono 1.1g, poly 3.1g). PROTEIN: 4.9g. CARB: 28.1g. FIBER: 7.7g. CHOL: 0mg. IRON: 1.9mg. Sodium: 415mg. CALC: 47mg. SERVINGS: 8 (serving size — 1 cup) Recipe from Cooking Light, April, 2007.
Chicken
Stroganoff Pasta INGREDIENTS 1 tablespoon
butter DIRECTIONS Melt butter in large non-stick skillet over medium-high heat. Add onion; saute 5 minutes or until tender. Add sage, 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; saute 5 minutes or until mushrooms begin to brown. Spoon mixture into a large bowl. Combine 1/4 cup flour and paprika in a shallow dish. Cut each chicken breast half in half lengthwise; cut crosswise into 1/4-inch strips. Dredge chicken strips in flour mixture; shake off the excess flour mixture. Heat oil in pan over medium-high heat. Add chicken; sprinkle with 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. Saute 4 minutes or until chicken is done. Add chicken to mushroom mixture. Add broth and sherry to pan, scraping pan to loosen browned bits. Reduce heat to medium-low. Place sour cream in a small bowl; sprinkle with 1 tablespoon flour. Stir with a whisk until combined. Stir sour cream mixture and remaining 1/4 teaspoon salt into broth mixture. Stir in chicken mixture; cook 1 minute or until thoroughly heated. Add noodles and parsley; stir well to combine. CALORIES: 427 (28% from fat). FAT: 13.5g (sat 5.7g, mono 4.7g, poly 1.6g). PROTEIN: 28.7g. CARB: 47g. FIBER: 3g. CHOL: 101mg. IRON: 3.4mg. Sodium: 625mg. CALC: 96mg. SERVINGS: 6 (serving size — about 1 2/3 cups) Recipe from Cooking Light, April, 2007.
Peanut
Fettuccine with Shrimp, Carrots, and Snow Peas INGREDIENTS 8 ounces uncooked
fettuccine (for an authentic Asian touch, use wide,
flat rice noodles) DIRECTIONS Cook pasta according to package directions, omitting salt and fat. Drain in a colander over a bowl, reserving 1/2 cup cooking liquid. Set pasta aside. Combine reserved liquid and peanut butter in a small bowl, stirring with a whisk until combined. Set aside. Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add snow peas and carrots; stir-fry 3 minutes. Stir in ginger and garlic; stir-fry 2 minutes or until vegetables are tender. Add 1/4 cup broth; cook 1 minute. Spoon carrot mixture into a large bowl; keep warm. Add remaining 1 teaspoon oil to pan. Add shrimp; stir-fry 2 minutes or until shrimp are done. Add shrimp to carrot mixture; keep warm. Combine remaining 1/2 cup broth, sugar, soy sauce, and chili sauce in a small bowl, stirring with a whisk until sugar dissolves. Add soy sauce mixture and peanut butter mixture to pan. Reduce heat; simmer 3 minutes or until slightly thick. Add pasta to pan, tossing to coat. Sprinkle with cilantro. CALORIES: 352 (25% from fat). FAT: 9.8g (sat 1.9g, mono 3.9g, poly 2.9g). PROTEIN: 25.6g. CARB: 41.5g. FIBER: 4.2g. CHOL: 115mg. IRON: 4.4mg. Sodium: 419mg. CALC: 89mg. SERVINGS: 6 (serving size — 1 1/2 cups) Recipe from Cooking Light, April, 2007.
Cherry-Blackberry
Crumble INGREDIENTS 1/2 cup whole
wheat pastry flour DIRECTIONS Preheat oven to 375 degrees. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour,oats, 2 tablespoons sugar, sliced almonds, and oil in a small bowl, stirring until blended. Combine remaining 3 tablespoons sugar, cornstarch, and remaining ingredients except cooking spray in a large bowl. Toss gently to combine. Spoon fruit mixture into an 8-inch square baking dish coated with cooking spray. Sprinkle with oat mixture. Bake at 375 degrees for 35 minutes or until bubbly. CALORIES: 220 (31% from fat). FAT: 7.5g (sat 0.6g, mono 4.2g, poly 2.2g). PROTEIN: 3.2g. CARB: 35.5g. FIBER: 5.8g. CHOL: 0mg. IRON: 1.1mg. Sodium: 39mg. CALC: 44mg. SERVINGS: 8 (serving size — 1 cup) Recipe from Cooking Light, April, 2007.
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