Enjoy!
GRILLED HEARTS OF ROMAINE WITH CREAMY AVOCADO RANCH DRESSING
This, as well as the next recipe (Chipotle-Molasses Barbecued Tempeh, came from the July 2015 issue of Better Nutrition, which I picked up at my favorite store, Rollin’ Oats in St. Petersburg, Florida. It begins, “Romaine leaves take on a complex, smoky flavor when grilled. Smother them with fresh-tasting vegan ‘ranch’ for a scrumptious salad that stands up to any steakhouse Caesar.” Serves 8.
To view this online, click here.
4 romaine hearts, halved lengthwise
4 medium tomatoes, quartered
1/3 cup olive oil, plus additional for brushing
3/4 cup cashew butter
1 small avocado, pitted and peeled
1/2 cup water
1/4 cup apple cider vinegar
2 tsp. honey
2 medium garlic cloves, minced
1 Tbs. dried dill weed
Lightly oil grill racks and preheat grill to medium high. Brush all surfaces of romaine and tomatoes with olive oil.
Arrange, cut side down, on grill (use a grill grate for tomatoes). Grill tomatoes 4 minutes, romaine 5–6 minutes.
While lettuce and tomatoes are grilling, combine remaining ingredients in blender and process until smooth. Season with salt and pepper.
To serve, arrange lettuce halves and tomatoes on 8 individual plates. Pour dressing over all, and serve immediately.
per serving: 280 cal; 5g pro; 25g total fat (4g sat fat); 13g carb; 0mg chol; 105mg sod; 3g fiber; 4g sugars
CHIPOTLE-MOLASSES BARBECUED TEMPEH
This begins, “This recipe contains honey, which may or may not be part of your vegan diet. You can easily swap out traditional honey with a vegan alternative like Bee Free Honee (beefreehonee.com).” Serves 8.
1 1/2 cups tomato purée
1/2 cup tomato paste
1 small yellow onion, chopped
1 large garlic clove, chopped
1 medium canned chipotle pepper, seeds removed
1 tsp. minced fresh rosemary
1 Tbs. molasses
2 Tbs. honey
1 Tbs. tamari
2 blocks tempeh
2 Tbs. olive oil
Ciabatta bread or whole-grain hamburger buns, optional
In medium saucepan, combine tomato purée, tomato paste, onion, garlic, chipotle chili, and rosemary. Bring to a boil, reduce heat, and simmer 10 minutes, uncovered. Transfer to blender, add molasses, honey, and tamari, and purée until smooth.
Cut each tempeh block in half crosswise, then split lengthwise to make thinner slabs. Arrange in baking dish and brush with oil. Pour barbecue sauce over tempeh, and bake 10 minutes, until sauce is bubbly and tempeh is cooked through.
Remove from oven and let cool. Cover baking dish to transport to barbecue; warm tempeh slabs on grill and serve on buns, if desired.
per serving (without buns): 200 cal; 12g pro; 10g total fat (2g sat fat); 20g carb; 0mg chol; 450mg sod; 2g fiber; 11g sugars
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/779.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information (Per Serving): Calories: 58; Protein: 5 g; Sodium: 138 mg; Cholesterol: 7 mg; Fat: 2.8 g; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
SOUTHWESTERN QUINOA SALAD
This comes from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “This colorful southwestern-style quinoa salad is great for those looking for an alternative to rice- or pasta-based salads. For those needing to eat gluten free, quinoa is a great option.” Prep time: 0 minutes; Cook Time: 15 minutes; Total Time: 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeno pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin
Preparation
Rinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl.
Drizzle over quinoa salad, then toss.
Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g
PINK LADY PUNCH
This recipe was one that my mom had kicking around for years, though I’m really not sure where she got it from. This recipe and the next one for Spice Tea can be found in my e-cookbook, Off the Wall Cooking.
4 C cranberry juice
4 C pineapple juice
1 1/2 C sugar
2 qts. chilled ginger ale
Add sugar to cranberry juice. Stir until sugar dissolves. Add pineapple juice. Chill. Pour into punch bowl & add ginger ale.
SPICE TEA
I used to make this every year to hand out as Christmas presents, though it makes a nice gift at any time.
8 oz loose tea
1 1/2-2 sticks cinnamon
3 orange peels
2 T chopped cloves
Cut orange peels into small pieces. Bake at 350 degrees for 15 minutes, stirring occaionally. Let cool, add to loose tea, along with broken cinnamon sticks & cloves. Store in tight containers.
Showing posts with label Southwestern Quinoa Salad. Show all posts
Showing posts with label Southwestern Quinoa Salad. Show all posts
Thursday, August 25, 2016
Wednesday, August 10, 2016
Wednesday Recipes
Enjoy!
CHOCOLATE HAZELNUT BUTTER
This recipe and the next two (Almond Coconut Butter and Sweet and Salty Pistachio Butter) are from the November 2014 issue of Runner's World. Both can be found online here. This one begins, “Hazelnuts are a rich source of the antioxidant mineral manganese. Dark chocolate has heart-healthy flavonols. Removing the hazelnut skins takes time but improves flavor and texture.” Perfect Pairing: Strawberries; bananas.
Ingredients:
1 cup hazelnuts
3/4 ounce dark chocolate (60% cocoa)
Salt
1/2 teaspoon honey
Directions:
Preheat oven to 350F. Lay hazelnuts in one layer on a sheet pan. Roast for 10 to 15 minutes.
While hot, transfer nuts to a kitchen towel. Fold towel over and rub to remove skins. Cool completely.
Transfer hazelnuts to a food processor and blend 5 minutes, stopping to scrape down the sides as needed.
While hazelnuts are blending, melt chocolate in a microwave in 10- to 15-second spurts.
Add melted chocolate and a pinch of salt to processor and process 1 to 2 minutes, or until smooth.
Add honey and another pinch of salt (if desired) and blend again for about 5 minutes, or until smooth.
Makes 1/2 to 3/4 cups (4 servings, 2 tablespoons each).
Nutrition per serving: 240 calories, 9 g carbs, 4 g fiber, 5 g protein, 23 g total fat, 2.5 g saturated fat, 35 mg sodium.
ALMOND COCONUT BUTTER
This recipe begins, “Almonds are packed with vitamin E, which helps with red-blood-cell formation and widens blood vessels to improve heart health. Coconut oil will cause this butter to harden in the fridge. When ready to use, microwave two tablespoons on high for 20 seconds.” Perfect Pairing: Whole-grain graham crackers; pumpkin bread; mango
Ingredients:
1 cup roasted, unsalted almonds
1 cup shredded, unsweetened coconut
1/2 tablespoon coconut oil
1 teaspoon honey
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
Directions:
Blend almonds in a food processor for 3 to 5 minutes, or until smooth, stopping to scrape down the sides as needed. Remove almond butter into a separate container. (Don’t wash out the processor.)
Add coconut to the processor. Blend for 5 minutes. Add oil and process 1 minute longer (it should have a nearly liquid consistency).
Add almond butter back into the processor along with honey, vanilla, and cinnamon. Blend briefly until combined.
Makes 1 cup (8 servings, 2 tablespoons each).
Nutrition per serving: 190 calories, 7 g carbs, 3 g fiber, 4 g protein, 17 g total fat, 8 g saturated fat, 0 mg sodium.
SWEET AND SALTY PISTACHIO BUTTER
This recipe begins, “This little green nut is high in copper, a trace mineral that keeps your immune system in tip-top shape. It’s also a good source of thiamin, a B vitamin that assists your body in converting carbs into running fuel.” Perfect Pairing: Goat cheese; pretzels; multigrain crackers
Ingredients:
1 cup shelled, roasted, and salted pistachios
2 tablespoons canola oil (or other neutral-tasting oil)
1 tablespoon honey
Directions:
Blend pistachios and oil in a food processor for about 4 minutes, stopping to scrape down the sides as needed.
Remove from processor into a bowl. Add honey and stir to combine.
Makes 1/2 cup (4 servings, 2 tablespoons each)
Nutrition per serving (serving size: 2 tablespoon): 250 calories, 13 g carbs, 3 g fiber, 6 g protein, 21 g total fat, 2 g saturated fat, 130 mg sodium
BASIC ROASTED POTATOES
This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “These roasted potatoes are a snap to prepare, and they taste amazing. Make them with or without the garlic, and serve along with a steak, chicken, or fish.” As a vegetarian, I'd had to change that “steak, chicken, or fish” to veggie burgers, and use this recipe in place of fries. Prep Time: 10 minutes; Cook Time: 50 minutes; Total Time: 60 minutes; Yield: Serves 4.
To view this online, click here.
Ingredients
2 to 2 1/2 pounds red skinned potatoes, unpeeled, scrubbed and cut in 1 to 1 1/2-inch pieces
1/4 cup olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3 cloves garlic, finely minced, optional
1 tablespoon minced fresh parsley leaves
Preparation
Heat the oven to 400° F.
In a large bowl, toss the potato chunks with the olive oil, kosher salt, black pepper, garlic, and parsley.
Spread the potatoes out in a single layer in a large, shallow rimmed baking pan, such as a large jelly roll pan or half sheet pan.
Roast the potatoes for about 50 to 60 minutes, or until nicely browned, turning every 20 minutes to brown evenly.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SOUTHWESTERN QUINOA SALAD
This comes from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “This colorful southwestern-style quinoa salad is great for those looking for an alternative to rice- or pasta-based salads. For those needing to eat gluten free, quinoa is a great option.” Prep time: 0 minutes; Cook Time: 15 minutes; Total Time: 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeno pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin
Preparation
Rinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl.
Drizzle over quinoa salad, then toss.
Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g
CHOCOLATE HAZELNUT BUTTER
This recipe and the next two (Almond Coconut Butter and Sweet and Salty Pistachio Butter) are from the November 2014 issue of Runner's World. Both can be found online here. This one begins, “Hazelnuts are a rich source of the antioxidant mineral manganese. Dark chocolate has heart-healthy flavonols. Removing the hazelnut skins takes time but improves flavor and texture.” Perfect Pairing: Strawberries; bananas.
Ingredients:
1 cup hazelnuts
3/4 ounce dark chocolate (60% cocoa)
Salt
1/2 teaspoon honey
Directions:
Preheat oven to 350F. Lay hazelnuts in one layer on a sheet pan. Roast for 10 to 15 minutes.
While hot, transfer nuts to a kitchen towel. Fold towel over and rub to remove skins. Cool completely.
Transfer hazelnuts to a food processor and blend 5 minutes, stopping to scrape down the sides as needed.
While hazelnuts are blending, melt chocolate in a microwave in 10- to 15-second spurts.
Add melted chocolate and a pinch of salt to processor and process 1 to 2 minutes, or until smooth.
Add honey and another pinch of salt (if desired) and blend again for about 5 minutes, or until smooth.
Makes 1/2 to 3/4 cups (4 servings, 2 tablespoons each).
Nutrition per serving: 240 calories, 9 g carbs, 4 g fiber, 5 g protein, 23 g total fat, 2.5 g saturated fat, 35 mg sodium.
ALMOND COCONUT BUTTER
This recipe begins, “Almonds are packed with vitamin E, which helps with red-blood-cell formation and widens blood vessels to improve heart health. Coconut oil will cause this butter to harden in the fridge. When ready to use, microwave two tablespoons on high for 20 seconds.” Perfect Pairing: Whole-grain graham crackers; pumpkin bread; mango
Ingredients:
1 cup roasted, unsalted almonds
1 cup shredded, unsweetened coconut
1/2 tablespoon coconut oil
1 teaspoon honey
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
Directions:
Blend almonds in a food processor for 3 to 5 minutes, or until smooth, stopping to scrape down the sides as needed. Remove almond butter into a separate container. (Don’t wash out the processor.)
Add coconut to the processor. Blend for 5 minutes. Add oil and process 1 minute longer (it should have a nearly liquid consistency).
Add almond butter back into the processor along with honey, vanilla, and cinnamon. Blend briefly until combined.
Makes 1 cup (8 servings, 2 tablespoons each).
Nutrition per serving: 190 calories, 7 g carbs, 3 g fiber, 4 g protein, 17 g total fat, 8 g saturated fat, 0 mg sodium.
SWEET AND SALTY PISTACHIO BUTTER
This recipe begins, “This little green nut is high in copper, a trace mineral that keeps your immune system in tip-top shape. It’s also a good source of thiamin, a B vitamin that assists your body in converting carbs into running fuel.” Perfect Pairing: Goat cheese; pretzels; multigrain crackers
Ingredients:
1 cup shelled, roasted, and salted pistachios
2 tablespoons canola oil (or other neutral-tasting oil)
1 tablespoon honey
Directions:
Blend pistachios and oil in a food processor for about 4 minutes, stopping to scrape down the sides as needed.
Remove from processor into a bowl. Add honey and stir to combine.
Makes 1/2 cup (4 servings, 2 tablespoons each)
Nutrition per serving (serving size: 2 tablespoon): 250 calories, 13 g carbs, 3 g fiber, 6 g protein, 21 g total fat, 2 g saturated fat, 130 mg sodium
BASIC ROASTED POTATOES
This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “These roasted potatoes are a snap to prepare, and they taste amazing. Make them with or without the garlic, and serve along with a steak, chicken, or fish.” As a vegetarian, I'd had to change that “steak, chicken, or fish” to veggie burgers, and use this recipe in place of fries. Prep Time: 10 minutes; Cook Time: 50 minutes; Total Time: 60 minutes; Yield: Serves 4.
To view this online, click here.
Ingredients
2 to 2 1/2 pounds red skinned potatoes, unpeeled, scrubbed and cut in 1 to 1 1/2-inch pieces
1/4 cup olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3 cloves garlic, finely minced, optional
1 tablespoon minced fresh parsley leaves
Preparation
Heat the oven to 400° F.
In a large bowl, toss the potato chunks with the olive oil, kosher salt, black pepper, garlic, and parsley.
Spread the potatoes out in a single layer in a large, shallow rimmed baking pan, such as a large jelly roll pan or half sheet pan.
Roast the potatoes for about 50 to 60 minutes, or until nicely browned, turning every 20 minutes to brown evenly.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SOUTHWESTERN QUINOA SALAD
This comes from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “This colorful southwestern-style quinoa salad is great for those looking for an alternative to rice- or pasta-based salads. For those needing to eat gluten free, quinoa is a great option.” Prep time: 0 minutes; Cook Time: 15 minutes; Total Time: 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeno pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin
Preparation
Rinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl.
Drizzle over quinoa salad, then toss.
Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g
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