October 2006 Archives

Salad Day

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Reposted from my main blog from 2003. Salad Day

Some of us at work are trying to be good and eat something healthy once in a while, so we came up with a plan to have one of us bring a salad once a week to share.

Today is my day, and here is my salad. It's a chopped salad, something I never heard of before coming to California, but there you have it. The inspiration for this salad is the California Citrus salad from Claim Jumper.

I really don't measure anything, but these are approximations:

-- Dressing --
2 Tbsp Balsamic Vinegar
4-5 Tbsp Extra-Virgin Olive Oil
1/2 tsp dry mustard
Salt & freshly ground black pepper

-- Salad --
1/2 -1 head Lettuce
1 Avocado, chopped
1/4 Cup Walnuts, chopped
1/2-3/4 Cup Crumbled Blue Cheese
1/4 Cup Dried Cranberries
1 Granny Smith Apple, chopped
1 Cucumber, peeled & seeded, chopped
1 can Mandarin Oranges, drained
3 Green Onions, chopped

Put salad in bowl, toss. Add dressing, toss again. Share. Eat.

Quick weeknight dinner

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After years of not really paying attention, I finally have stumbled onto the joy of Miso soup. I've made it for breakfast, lunch, and dinner, and with a wonderful assortment of additions, depending on what's in the fridge.

I am lucky to have a Korean market nearby which has lots of pan-Asian ingredients. They have a miso paste with the dashi already in it, and it's not bad, so I have been using that. I use 1 Tbs per cup of water, and I like the strength.

I always add wakame, which is a dried seaweed that blooms into beautiful emerald leaves in the hot soup, and a sliced scallion.

The Korean market has aisles of noodles, both fresh, frozen, and dried, and we have tried many. Some are Japanese, like soba, udon, or ramen. There are some just labelled "Korean noodles" in various widths, from thin angel hair to thick ramen-like noodles (but straight instead of bendy). We tried spinach soba a few weeks ago, and I didn't really like the texture, but my husband liked those noodles a lot.

I add tofu, or thinly sliced chicken breast, or pork tenderloin, depending on what's on hand.

Before the spinach scare, I always had some in the fridge and would blanch it in with the last few minutes of the cooking noodles, and add that to the bowl too.

Mushrooms are also good, even a sliced white mushroom is nice, but there are so many varieties at the market, I try to pick up a new one every few weeks and try them out.

There are probably some Miso rules that I am breaking, who knows? I know that when I go for ramen, I can get Miso-ramen, so I just consider this a variation of the plain Miso soup and Miso-Ramen, and leave it at that.

I wondered if this would work, but it really does. I used a Costco whole cooked chicken, skin removed , instead of starting from the chicken breasts in the recipe. Having a kitchen scale is really helpful for these kinds of recipes.

I also omitted the salt, since the Costco chicken is seasoned. The seasoning didn't compete with the rest of the recipe, and it turned out great.

Husband approved, even!

Another one from Summer 2006 Eating Well magazine.

Chicken & Blueberry Pasta Salad

View Online: http://www.eatingwell.com/recipes/chix_blueberry_salad.html

Yield: 6 servings, about 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
Ease of preparation: Easy


Yes, blueberries and pasta. The addition of poached chicken and feta cheese makes this dish into a light and satisfying summer supper that's also great for a potluck. If you already have some leftover chicken, skip Step 1 and add shredded chicken in Step 4.

1 pound boneless, skinless chicken breast, trimmed of fat
8 ounces whole-wheat fusilli or radiatore
3 tablespoons extra-virgin olive oil
1 large shallot, thinly sliced
1/3 cup reduced-sodium chicken broth
1/3 cup crumbled feta cheese
3 tablespoons lime juice
1 cup fresh blueberries
1 tablespoon chopped fresh thyme
1 teaspoon freshly grated lime zest
1/4 teaspoon salt

1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Per serving: 315 calories; 11 g fat (3 g sat, 6 g mono); 49 mg cholesterol; 33 g carbohydrate; 23 g protein; 5 g fiber; 238 mg sodium; 207 mg potassium.
Nutrition bonus: Selenium (60% daily value), Fiber (20% dv).
2 Carbohydrate Servings
Exchanges: 2 starch, 2 very lean meat, 2 fat

Add everything except the blueberries and dressing to the pasta salad. Cover and refrigerate pasta salad, blueberries and dressing separately for up to 1 day. Toss together just before serving.

© 2005 Eating Well, Inc

EatingWell, 823A Ferry Rd. PO Box 1010, Charlotte, VT 05445, USA www.eatingwell.com Tel. (802) 425-5700

Cool Fresh Corn Relish

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I've made this twice and both times, we loved it. It holds over well in the fridge and goes well in lunchboxes.

I had a hard time removing the corn from the hot cobs the first time I made it, which I had boiled. The second time, I removed the corn from the cob first, and microwaved it instead. Much easier.

This one is again from Eating Well Summer 2006 issue. So many good things in this issue! I feel like a commercial.
Cool Fresh Corn Relish

View Online: http://www.eatingwell.com/recipes/corn_relish.html

Yield: 12 servings, about 1/3 cup each
Active Time: 25 minutes
Total Time: 25 minutes
Ease of preparation: Easy

Serve this fresh summertime treat as a vegetable side dish or as a condiment to accompany your favorite grilled fish, chicken or steak.

5 large ears corn (about 3 cups kernels)
1 1/2 cups finely diced sweet onion
3/4 cup finely chopped flat-leaf parsley (1-2 bunches)
3 tablespoons lime juice
2 tablespoons extra-virgin olive oil
1/4 teaspoon salt

1. Microwave corn, in the husks, on High until steaming and just tender, 7 to 9 minutes. When cool enough to handle, remove the husks and silk. (Alternatively, bring a large pot of water to a boil. Remove husks and silk from the corn and boil until just tender, about 5 minutes.) Slice the kernels from the corn using a sharp knife.
2. Combine the corn kernels, onion, parsley, lime juice, oil and salt in a medium bowl. Serve at room temperature or cold.

Per serving: 65 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 10 g carbohydrate; 2 g protein; 1 g fiber; 59 mg sodium; 163 mg potassium.
Nutrition bonus: Vitamin C (15% daily value).
1/2 Carbohydrate Servings
Exchanges: 1/2 starch, 1/2 fat

Cover and refrigerate for up to 3 days.

Kafka, Barbara

© 2005 Eating Well, Inc

EatingWell, 823A Ferry Rd. PO Box 1010, Charlotte, VT 05445, USA www.eatingwell.com Tel. (802) 425-5700

I've made this recipe now 3 times, and it's been wonderful each time.

Instead of slicing the pork, I have marinated the whole tenderloins overnight, and then grilled to an internal temperature of 140F degrees (about 15 min). I buy the pork tenderloins from Costco, which come 4 to a package. I cook them all, and we eat one tenderloin for dinner, then I have the rest for lunch boxes, or to add to miso soup instead of tofu. Yum!!

Source: Eating Well Magazine, Summer 2006.

Grilled Pork Tenderloin Marinated in Spicy Soy Sauce

View Online: http://www.eatingwell.com/recipes/soy_marinated_pork.html

Yield: 6 servings
Active Time: 20 minutes
Total Time: 2 hours 20 minutes (including 2 hours marinating time)
Ease of preparation: Easy


Crisp on the outside and buttery-tender on the inside, these sweet and
spicy soy sauce-marinated pork tenderloin medallions make for a
delicious, healthful and elegant entree. Serve with snow peas, brown
rice and Sour Mango Salad on the side.

1/4 cup reduced-sodium soy sauce
2 tablespoons sugar
1 large clove garlic, peeled and finely grated or minced
1 tablespoon finely grated fresh ginger
1 fresh red Thai chile (see Note) or cayenne chile pepper, stemmed,
seeded and minced
1 tablespoon toasted sesame oil
1 1/2 pounds pork tenderloin, trimmed of fat and cut into 1-inch-thick
medallions

1. Whisk soy sauce and sugar in a medium bowl until the sugar is
completely dissolved. Stir in garlic, ginger, chile and oil.
2. Place pork in a resealable plastic bag. Add the marinade and seal
the bag, squeezing air out. Turn the bag to coat the medallions.
Refrigerate for 2 hours, turning the bag once to redistribute the
marinade.
3. Preheat the grill to medium. Remove the pork from the marinade.
(Discard marinade.) Grill the medallions until just cooked through, 3
to 5 minutes per side.

Per serving: 138 calories; 4 g fat (1 g sat, 2 g mono); 63 mg
cholesterol; 1 g carbohydrate; 23 g protein; 0 g fiber; 101 mg sodium;
357 mg potassium.
Nutrition bonus: Selenium (54% daily value).
0 Carbohydrate Servings
Exchanges: 3 very lean meats

Note: Thai chiles can be red or green, are only about 1 1/2 inches
long and 1/4-inch or less in diameter. They are on the high end of the
heat scale. Find them in Asian markets. If unavailable, substitute
fresh cayenne chiles or 1/2 teaspoon or more to taste of purchased
chile sauce, such as sriracha. Fresh chiles can be frozen, in a
air-tight, for up to 3 months.

Trang, Corrine

(c) 2005 Eating Well, Inc

EatingWell, 823A Ferry Rd. PO Box 1010, Charlotte, VT 05445, USA
www.eatingwell.com Tel. (802) 425-5700

There were so many good recipes in this issue, and this is another one.

I made these last Wednesday for a friend's baby shower as "Falafel on a Stick" by making 24 tiny patties. I cut Persian cucumbers in rounds, and laid a patty on top of the cucumber round, with half a grape tomato on top. I served them on a plate with the yogurt tahini sauce and a ton of radish sprouts sprinkled over the plate.

They were a real hit! Only the sauce was left. It was REALLY good.

The first time I made it, the mixture was pretty wet, so I ended up adding an additional tablespoon of flour, but I was using Brown Rice flour instead of AP, so the AP may be fine. The second time I made it, it was fine as written (still using Brown Rice Flour). Could have been the weather.

Husband approved also!

As far as WW is concerned, except for the Tahini, it's pretty much core. I didn't actually use the pitas called for in the recipe. I think Wheat Pita tastes like nothing, so I'd rather save the calories. I think wrapping in lettuce would be really good.


Chickpea Burgers & Tahini Sauce

Source: Eating Well Magazine, Summer 2006.
View Online: http://www.eatingwell.com/recipes/chickpea_burger.html

Yield: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes
Ease of preparation: Moderate


Rather than a heavy, fried falafel, here's an updated version of this
pocket sandwich: a light chickpea patty served in a whole-wheat pita
with a flavorful but light tahini sauce.

Chickpea burgers
1 19-ounce can chickpeas, rinsed
4 scallions, trimmed and sliced
1 egg
2 tablespoons all-purpose flour
1 tablespoon chopped fresh oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 tablespoons extra-virgin olive oil
2 6 1/2-inch whole-wheat pitas, halved and warmed, if desired

Tahini sauce
1/2 cup low-fat plain yogurt
2 tablespoons tahini (see Ingredient note)
1 tablespoon lemon juice
1/3 cup chopped flat-leaf parsley
1/4 teaspoon salt

1. To prepare burgers: Place chickpeas, scallions, egg, flour,
oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse,
stopping once or twice to scrape down the sides, until a coarse
mixture forms that holds together when pressed. (The mixture will be
moist.) Form into 4 patties.
2. Heat oil in a large nonstick skillet over medium-high heat. Add
patties and cook until golden and beginning to crisp, 4 to 5 minutes.
Carefully flip and cook until golden brown, 2 to 4 minutes more.
3. To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon
juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the
patties among the pitas and serve with the sauce.

Per serving: 399 calories; 16 g fat (3 g sat, 8 g mono); 55 mg
cholesterol; 53 g carbohydrate; 15 g protein; 9 g fiber; 742 mg
sodium. Nutrition bonus: Fiber (37% daily value), Folate (32% dv),
Vitamin C (30% dv), Iron (20% dv).

Ingredient note: Tahini is a smooth, thick paste made from ground
sesame seeds and commonly used in Middle Eastern foods. Look for it in
the Middle Eastern section or near other nut butters in large
supermarkets.


To make ahead: Cover and refrigerate the uncooked burger mixture and
tahini sauce for up to 2 days.

If you haven't seen Eating Well, check it out at the newstand. I am starting to like it more than Cooking Light, which I have subscribed to for 14 years. I think I'll be subscribing to Eating Well soon, maybe for a Christmas present to myself?

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This page is an archive of entries from October 2006 listed from newest to oldest.

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