Wednesday Recipes

We're half-way through the work week. Here are six recipes to help you through the day, including Mediterranean Quinoa Stuffed Peppers and Vegetarian Dumplings. Enjoy!

SOY GOOD SMOOTHIE

This recipe, as well as the next one (Mango Madness), is from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. Both are originally from The Editors of Prevention.

This one begins, “Skipping breakfast can leave you starving mid-morning—and reaching for the junk food temptations. Instead, sip this on-the-go soy smoothie.”

Servings: 1

1 cup calcium-fortified vanilla soy milk

1/2 cup frozen blueberries

1/2 cup corn flakes cereal

1 frozen banana, sliced

Combine the milk, blueberries, cereal, and banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.

Nutrition Information: Calories: 350; Protein: 9 g; Carbs: 74 g; Fiber: 7 g; Sugar: 44 g; Total fat: 3.5 g; Saturated fat: 0.1 g; Sodium: 192 mg

MANGO MADNESS

This recipe begins, “Take advantage of a ripe mango’s disease-fighting ability with this delicious smoothie recipe.”

Servings: 2

1 can (8 oz) juice-packed pineapple chunks

1 cup fat-free frozen vanilla yogurt

1 large ripe mango, peeled and chopped

1 ripe banana, sliced

Crushed or cracked ice

Combine the pineapple (with juice), frozen yogurt, mango, and banana. Blend until smooth.

With the blender running, gradually drop in enough ice to bring the level up to 4 cups. Blend until the ice is pureéd.

Nutrition Information: Calories: 251; Protein: 6.5 g; Carbs: 60 g; Fiber: 4 g; Sugar: 50 g; Total fat: 0.5 g; Saturated fat: 0.2 g; Sodium: 68 mg

VEGETARIAN DUMPLINGS

While this comes from Alton Brown of The Food Network’s Good Eats, I originally saw it in the food section of Tampa Bay Times. Janet K. Keeler wrote for the Times for years, handling food and travel, and is a visiting assistant professor (as well as coordinator of the Food Writing and Photography Graduate Certificate) in the Journalism Department at the University of South Florida St. Petersburg. She’s also the author of Cookielicious: 150 Fabulous Recipes to Bake & Share (One Tank Trips).

Total Time: 1 hr 2 minutes; Active Time: 50 minutes; Yield: 35 to 40 dumplings; Level: Intermediate

To view this online, go to http://www.foodnetwork.com/recipes/alton-brown/vegetarian-steamed-dumplings-recipe-1942919.

To view Janet’s article with this and several other dumpling recipes, click here.

1/2 pound firm tofu

1/2 cup coarsely grated carrots

1/2 cup shredded Napa cabbage

2 tablespoons finely chopped red pepper

2 tablespoons finely chopped scallions

2 teaspoons finely minced fresh ginger

1 tablespoon chopped cilantro leaves

1 tablespoon soy sauce

1 tablespoon hoisin sauce

2 teaspoons sesame oil

1 egg, lightly beaten

1 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Bowl of water, plus additional water for steamer

35 to 40 small dumpling wrappers

Nonstick vegetable spray, for the steamer

Preheat the oven to 200 degrees.

Cut the tofu in half horizontally and lay between layers of paper towels. Place on a plate, top with another plate, and place a weight on top (a 14-ounce can of vegetables works well). Let stand 20 minutes. After 20 minutes, cut the tofu into ¼-inch cubes and place in a large mixing bowl. Add the carrots, cabbage, red pepper, scallions, ginger, cilantro, soy sauce, hoisin, sesame oil, egg, salt, and pepper. Lightly stir to combine.

To form the dumplings, remove 1 wrapper from the package, covering the others with a damp cloth. Brush the edges of the wrapper lightly with water. Place 1/2 rounded teaspoon of the tofu mixture in the center of the wrapper. Shape as desired. Set on a sheet pan and cover with a damp cloth. Repeat procedure until all of the filling is gone.

Using a steaming apparatus of your choice, bring 1/4 to 1/2-inch of water to a simmer over medium heat. Spray the steamer's surface lightly with the non-stick vegetable spray to prevent sticking. Place as many dumplings as will fit into a steamer, without touching each other. Cover and steam for 10 to 12 minutes over medium heat. Remove the dumplings from the steamer to a heatproof platter and place in oven to keep warm. Repeat until all dumplings are cooked.

Makes at least 35 dumplings.

MEDITERRANEAN QUINOA STUFFED PEPPERS

This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.

"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."

Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)

To view this online, click here. To check out Kaleigh's website, go to Lively Table.

Ingredients

2 large red bell peppers

1 cup cooked quinoa

1 cup low sodium cooked chickpeas

1 cup cherry tomatoes, quartered

2 tablespoons pine nuts

2 tablespoons sliced black olives

1 clove garlic

1 teaspoon red wine vinegar

1 teaspoon dried oregano

Chopped parsley, for serving (optional)

PreparationHeat oven to 350F.

Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.

In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.

Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).

Ingredient Variations and Substitutions

You may use cooked brown rice or other grain, such as farro, in place of the quinoa.

Include any vegetables that you have in your refrigerator that need to be used.

Cooking and Serving Tips

Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.

Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.

PENNE WITH BUTTERNUT SQUASH AND PESTO

This is from the January 2007 issue of Vegetarian Times, and begins, “Cubed butternut squash is a recent addition to most frozen food sections—and a welcome one since it eliminates all the peeling, scraping and slicing that go with fresh squash. (Fresh butternut squash will also work, though.)” Serves 4 in 30 minutes or less.

To view this online, click here.



1/4 cup prepared pesto, divided

1 cup chopped frozen onions

1 1/4 lb. frozen diced butternut squash, about 4 cups

2/3 cup low-sodium vegetable broth

3/4 lb. whole-wheat penne

Heat 1 Tbs. pesto in large nonstick skillet over medium heat. Add onion, and sauté 6 minutes, or until softened. Stir in squash and broth. Cover, and cook over medium low 10 minutes, or until squash is tender, stirring occasionally.

Cook pasta according to package directions. Drain, and divide among 4 bowls. Swirl remaining 1 Tbs. pesto into sauce, and season with salt and pepper. Spoon sauce over pasta, and use remaining pesto to garnish each serving.

nutritional information Per SERVING: Calories: 489; Protein: 16 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 87 g; Cholesterol: 5 mg; Sodium: 332 mg; Fiber: 10 g; Sugar: 7 g

CRUSTLESS SOUTHWESTERN MINI-QUICHES

This also comes from the January 2007 issue of Vegetarian Times, and begins, “Frozen hash browns act as a crust for these spicy entrées that can also be made in individual pie dishes for a more quiche-like appearance. Serve with prepared salsa and slices of avocado.” Serves 6.

To view this online, click here.

6 large eggs

1 tsp. salt

1 1/2 cups frozen shredded hash brown potatoes, thawed

1/2 medium red bell pepper, diced (about 1/2 cup)

1/2 cup fresh or frozen corn kernels, thawed if frozen

2 green onions (white and green parts), thinly sliced (about 1/4 cup)

2 Tbs. chopped cilantro

3/4 cup shredded reduced-fat Cheddar cheese

1/2 cup low-fat milk

2 chipotle chiles in adobo sauce, drained, rinsed and minced, 2 tsp. sauce reserved

Preheat oven to 375°F. Coat 6 6-oz. ramekins with cooking spray, and place on baking sheet. Whisk together 1 egg and 1/4 tsp. salt in medium bowl. Stir in shredded hash brown potatoes. Divide potato mixture evenly among prepared ramekins, pressing down to form crust. Bake 15 minutes, or until lightly browned.

Sprinkle each ramekin with bell pepper, corn, green onions and cilantro. Top with cheese.

Whisk together remaining eggs, milk, 3/4 tsp. salt, chiles and adobo sauce in medium bowl. Pour mixture over vegetables in ramekins. Bake 20 to 25 minutes, or until knife inserted in center comes out clean. Let stand 5 minutes before serving.

nutritional information Per SERVING: Calories: 156; Protein: 12 g; Total Fat: 8 g; Saturated Fat: 3 g; Carbohydrates: 9 g; Cholesterol: 223 mg; Sodium: 602 mg; Fiber: 1 g; Sugar: 2 g