Archive for May, 2006

Next Entries »

Ishi Yaki

Saturday, May 20th, 2006

Ishi Yaki (Vegetarian Dish)

Ingredients:
1/2 cup short grain rice
1/4 cup spinach
1/4 cup daikons (Japanese horse radish)
1 carrot
1/4 cup seaweed
2 shitake mushrooms
1/4 cup Soya sauce
2 tbsp Mirin
2 tbsp roasted sesame seeds

Directions:
Wash the rice and drain off the cloudy water. Do this thrice then gently grind the rice against the palm of your hand. Let the rice stand in a colander for thirty minutes.

Boil the rice and set aside. Chop the spinach thin and fry until crisp.

Cut the Daikons lengthwise. If using dried Daikons soak in lukewarm water and squeeze.

Boil the carrot and then grate finely. Soak the seaweed in lukewarm water and drain. Cut the mushrooms into fine strips. Mix Soya, Mirin and sesame seeds to make a sauce.

Place rice in a bowl. Put spinach in a mountain over it. Then the Daikons, seaweed, mushroom and carrot.

Pour the sauce mixture over the rice around the vegetables. Serve hot.

Posted in Ishi Yaki | No Comments »

Chicken Burgers

Tuesday, May 16th, 2006


Serving: 4
Cook Time: 12 minutes
Total Time: 30 minutes

Ingredients:

Basic Burgers

1 pound ground chicken breasts
1 medium carrot, grated (1/2 cup)
2 green onions, minced
1 garlic clove, crushed with garlic press
4 hamburger buns, warmed
Sliced cucumber, lettuce leaves, and green onion (optional)

Directions:

1. Prepare Basic Burgers: In medium bowl, with hand, mix ground chicken, carrot, green onions, and garlic until evenly combined.

2. On waxed paper, shape chicken mixture into four 3 1/2-inch round patties (mixture will be very soft and moist).

3. Place patties on grill over medium heat and cook about 12 minutes or until juices run clear when center of burger is pierced with tip of knife, turning over once. (If you have a grill with widely spaced grates, you may want to place burgers on a perforated grill topper to keep them intact.)

4. Place burgers on warmed buns. Serve with cucumber slices, lettuce leaves, and green onions if you like.

Nutritional Information:

Each serving: About 275 calories, 30 g protein, 24 g carbohydrate, 5 g total fat (1 g saturated), 2 g fiber, 72 mg cholesterol, 310 mg sodium.

Teriyaki Burgers

Prepare and cook Basic Burgers as above, but in step 1, add 2 tablespoons soy sauce; 1 tablespoon seasoned rice vinegar; 2 teaspoons grated, peeled fresh ginger; and 2 teaspoons Asian sesame oil to ground chicken mixture. (Prepare burger mixture just before cooking to prevent ginger from changing texture of meat.)

Nutritional Information:

Each serving: About 305 calories, 31 g protein, 26 g carbohydrate, 8 g total fat (2 g saturated), 2 g fiber, 72 mg cholesterol, 940 mg sodium.

Barbecue Burgers

Prepare and cook Basic Burgers as above, but in step 1, add 2 tablespoons chili sauce, 1 tablespoon light (mild) molasses, 2 teaspoons cayenne pepper sauce,* 2 teaspoons Worcestershire sauce, and 1/4 teaspoon salt to ground chicken mixture.

Nutritional Information:

Each serving: About 295 calories, 31 g protein, 30 g carbohydrate, 5 g total fat (1 g saturated), 2 g fiber, 72 mg cholesterol, 715 mg sodium.

*Cayenne pepper sauce is a milder variety of hot pepper sauce that adds tang and flavor, not only heat.

Herb Burgers

Prepare and cook Basic Burgers as above but in step 1, add 2 tablespoons finely chopped fresh dill, 1 tablespoon dried mint, 1 tablespoon fresh lemon juice, 1 teaspoon ground cumin, 1/2 teaspoon salt, and 1/8 teaspoon ground red pepper (cayenne) to ground chicken mixture.

Nutritional Information:

Each serving: About 280 calories, 31 g protein, 25 g carbohydrate, 5 g total fat (1 g saturated), 2 g fiber, 72 mg cholesterol, 605 mg sodium.

Posted in Chicken Burgers | No Comments »

Curried Chicken with Mango and Cantaloupe Slaw

Thursday, May 11th, 2006


Yields: 4 main-dish servings
Prep Time: 25 minutes
Cook Time: About 10 minutes

Ingredients:

1 to 2 limes
1 container (6 ounces) plain low-fat yogurt
3/4 teaspoon curry powder
1/4 cup chopped crystallized ginger
1 teaspoon salt
1/4 teaspoon crushed red pepper
4 medium skinless, boneless chicken-breast halves (about 1 1/4 pounds)
1/2 small cantaloupe, rind removed, cut into julienne strips (2 cups)
1 large mango, peeled and cut into julienne strips (2 cups)
1/2 cup loosely packed fresh cilantro leaves, chopped
1 head Boston lettuce Lime wedges (optional)

Directions:
1. From limes, grate 1/2 teaspoon peel and squeeze 2 tablespoons juice. In large bowl, whisk 1 tablespoon lime juice and 1/4 teaspoon lime peel with yogurt, curry powder, 2 tablespoons ginger, 3/4 teaspoon salt, and 1/8 teaspoon crushed red pepper. Add chicken, turning to coat with marinade. Cover and let stand 15 minutes at room temperature or 30 minutes in refrigerator, turning occasionally.

2. Meanwhile, prepare slaw: In medium bowl, with rubber spatula, gently stir cantaloupe and mango with cilantro, remaining 2 tablespoons ginger, 1 tablespoon lime juice, 1/4 teaspoon lime peel, 1/4 teaspoon salt, and 1/8 teaspoon crushed red pepper; set aside. Makes about 4 cups.

3. Prepare outdoor grill for covered direct grilling over medium heat.

4. Grease grill rack. Remove chicken from marinade; discard marinade. Place chicken on hot rack. Cover grill and cook chicken 10 to 12 minutes or until juices run clear when thickest part of breast is pierced with tip of knife, turning chicken over once. Transfer chicken to cutting board; cool slightly until easy to handle, then cut into long thin slices.

5. To serve, arrange lettuce leaves on 4 dinner plates; top with chicken and slaw. Serve with lime wedges if you like.

Each serving chicken with lettuce: About 205 calories, 34 g protein, 5 g carbohydrate, 4 g total fat (1 g saturated), 1 g fiber, 92 mg cholesterol, 330 mg sodium.

Each 1/2 cup slaw: About 50 calories, 1 g protein, 13 g carbohydrate, 0 g total fat, 1 g fiber, 0 mg cholesterol, 150 mg sodium.

Posted in Curried Chicken with Mango and Cantaloupe Slaw | No Comments »

Buttered Berries over Ice Cream

Wednesday, May 10th, 2006


Yields: 6 servings
Prep Time: 10 minutes
Cook Time: About 6 minutes

Ingredients:

2 tablespoons butter or margarine
1 pound fresh or frozen raspberries, blackberries, and/or
sliced strawberries (about 3 cups) or 3 cups fresh or
frozen fruit of your choice
2 tablespoons sugar
1 tablespoon orange-flavor liqueur, brandy, or rum (optional)
1 pint vanilla ice cream, slightly softened

Directions:

1. In nonstick 10-inch skillet, heat butter over medium heat about 5 minutes or until melted and browned, swirling pan frequently. Add berries and sugar, and cook 1 to 2 minutes or just until fruit softens slightly, stirring occasionally. Remove saucepan from heat. Stir in liqueur, if using.

2. Spoon ice cream into 6 dessert bowls. Top ice cream with warm berry mixture. Serve immediately.

Nutritional Information:

Based on individual serving.

Calories: 180
Total Fat: 11 g
Saturated Fat: 7 g
Cholesterol: 34 mg
Sodium: 60 mg
Carbohydrates: 20 g
Fiber: 4 g
Protein: 2 g

Posted in Buttered Berries over Ice Cream | No Comments »

Syrupy Banana-Nut Overnight French Toast

Wednesday, May 10th, 2006


A great make-ahead brunch recipe. Serve with bacon or sausage and fruit salad.

Yields: 8 main-dish servings
Prep Time: 20 minutes
Cook Time: About 45 minutes

Ingredients:
ablespoons butter or margarine
1 1/2 cups packed brown sugar
5 large ripe bananas, cut diagonally into 1/2-inch-thick slices; or
3 to 4 very ripe pears or peaches (about 1 1/2 pounds), sliced; or
1 cup dried cherries, cranberries, or raisins
1 long loaf French or Italian bread (12 ounces),
cut crosswise into 1-inch-thick slices
6 large eggs
2 cups milk
2 teaspoons vanilla extract
1 teaspoon ground cinnamon
1/2 cup sliced almonds or coarsely chopped walnuts or pecans

Directions:

1. In microwave-safe small bowl, heat butter in microwave oven on High 1 minute or until melted. Stir sugar into butter until moistened. With fingertips, press sugar mixture onto bottom of 13″ by 9″ glass baking dish. (It’s okay if mixture does not cover bottom.) Spread fresh or dried fruit over sugar mixture; top with bread slices, cut sides down.

2. In medium bowl, with whisk, beat eggs; whisk in milk, vanilla, and cinnamon. Slowly pour milk mixture over bread; press bread down to absorb egg mixture. Sprinkle with nuts. Cover with plastic wrap and refrigerate at least 2 hours or overnight.

3. Preheat oven to 350° F. Remove plastic wrap from baking dish. Bake, uncovered, 45 to 50 minutes or until bread is golden brown and knife inserted in center comes out clean. Let stand 10 minutes before serving.

Nutritional Information:

Based on individual serving.

Calories: 570
Total Fat: 20 g
Saturated Fat: 11 g
Cholesterol: 191 mg
Sodium: 465 mg
Carbohydrates: 89 g
Fiber: 5 g
Protein: 13 g

Posted in Syrupy Banana-Nut Overnight French Toast | No Comments »

Buttermilk Pancakes

Sunday, May 7th, 2006

Buttermilk: Originally, buttermilk was the liquid remaining after cream was churned into butter, but today it’s made by adding lactic-producing bacteria and nonfat milk solids to pasteurized milk. Buttermilk can be made from whole milk, but the more popular varieties are low-fat (1 percent fat) and reduced-fat (1.5 percent fat).

Everyone’s talking “back to basics.” What could be more down-home than fluffy hot pancakes with warm maple syrup? We think we’ve done “back to basics” one better by adding whole-grain oats and toasted pecans to the batter, and cooking the pancakes in a nonstick skillet lightly brushed with oil.

Yields: 12 pancakes
Total Time: 40 minutes

Ingredients:

One 3-ounce can pecans
2 cups buttermilk
1 1/2 cups quick-cooking oats, uncooked
1/2 cup all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
2 large eggs Confectioners’ sugar
1 tablespoon salad oil
1 cup maple or maple-flavor syrup
1/4 to 1/2 teaspoon ground cinnamon Grapes and strawberries for garnish

Directions:

1. In nonstick 12-inch skillet over medium-high heat, cook pecans until golden brown. Cool pecans slightly; coarsely chop.

2. In large bowl, combine buttermilk, oats, flour, baking soda, salt, eggs, and 1 tablespoon confectioners’ sugar and stir just until flour is moistened; stir in toasted pecans.

3. Over medium heat, heat same skillet until hot; brush lightly with salad oil. Pour batter by 1/4 cups into hot skillet, making 2 or 3 pancakes at a time. Cook until tops are bubbly and bubbles burst; edges will look dry. With pancake turner, turn and cook until undersides are golden; place on warm platter; keep warm. Repeat until all batter is used, brushing skillet with more salad oil if necessary.

4. In small saucepan over medium heat, heat maple syrup until very warm. In cup, mix cinnamon with 1 tablespoon confectioners’ sugar. Sprinkle pancakes with cinnamon-sugar; serve with warm maple syrup. Garnish platter with fruit.

Nutritional Information:

Based on individual serving.

Calories: 215
Total Fat: 8 g
Cholesterol: 37 mg
Sodium: 90 mg

Posted in Buttermilk Pancakes | No Comments »

Chicken Tacos - 6 Servings

Wednesday, May 3rd, 2006


Total Time: 15 min
Carbs: Carbohydrate 25g

INGREDIENTS

1 cup chopped onion
1 clove garlic, minced
2 cups chopped cooked chicken or two 5-ounce cans chunk-style chicken
1 8-ounce can tomato sauce
1 4-ounce can chopped green chilies, drained
12 purchased taco shells
2 cups shredded lettuce
1 medium tomato, seeded and chopped
1/2 cup finely shredded cheddar or Monterey Jack cheese (2 ounces)

DIRECTIONS

1. Lightly coat a 10-inch skillet with nonstick spray coating. Add onion and garlic; cook until tender.

2. Stir in chicken, tomato sauce, and green chilies; heat through.

3. Divide chicken mixture among taco shells. Top with lettuce, tomato, and cheese. Makes 6 servings.

Posted in Chicken Tacos - 6 Servings | No Comments »

Mexican Chicken-Tortilla Soup - 4 Servings

Wednesday, May 3rd, 2006


Prep: 35 min
Cook: 35 min
Carbs: Carbohydrate 12g

INGREDIENTS

3 1/2 cup chicken broth
2 whole small chicken breasts (about 1-1/2 pounds total)
1/2 cup chopped onion
1/2 teaspoon ground cumin
1 clove garlic, minced
1 tablespoon cooking oil
1 14-1/2-ounce can tomatoes, cut up
1 8-ounce can tomato sauce
1 4-ounce can whole green chili peppers, rinsed, seeded, and cut into thin bite-size strips
1/4 cup snipped fresh cilantro or parsley
1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed
6 5-1/2 inch corn tortillas
1/2 cup cooking oil
1 cup shredded cheddar or Monterey Jack cheese (4 ounces)

DIRECTIONS

1. Place broth in large saucepan or Dutch oven; add chicken. Bring to boiling. Reduce heat and simmer, covered, about 15 minutes or until chicken is tender and no longer pink. Remove chicken from broth. Let stand until cool enough to handle.

2. Skin, bone, and finely shred chicken; set aside. Discard skin and bones. Strain broth through large sieve or colander lined with two layers of 100-percent-cotton cheesecloth. Skim fat from broth; set broth aside.

3. In same saucepan cook onion, cumin, and garlic in 1 tablespoon hot oil until onion is tender but not brown. Stir in strained broth, undrained tomatoes, tomato sauce, chili peppers, cilantro, and oregano. Bring to boiling. Reduce heat and simmer, covered, for 20 minutes. Stir in chicken; heat through.

4. Cut tortillas in half, then cut them crosswise into 1/2-inch-wide strips. In a heavy medium skillet heat 1/4 inch of oil. Fry strips in hot oil, half at a time, about 1 minute or until crisp and light brown. Remove with a slotted spoon; drain on paper towels.

5. Divide tortilla strips among 4 bowls. Ladle soup over tortilla strips. Sprinkle each serving with cheese. Serve immediately. Makes 4 servings.

Posted in Mexican Chicken-Tortilla Soup - 4 Servings | No Comments »

Lettuce Wrappers with Shrimp

Monday, May 1st, 2006


Yields: 4 first-course servings
Prep Time: 15 minutes
Cook Time: About 7 minutes

Ingredients:
1 tablespoon peanut oil
1 pound large shrimp, shelled, deveined, and coarsely chopped
2 medium celery stalks, finely chopped (1/2 cup)
1/4 cup water chestnuts, chopped
1 garlic clove, minced
1 teaspoon finely chopped peeled fresh ginger
1 tablespoon hoisin sauce
1 tablespoon reduced-sodium soy sauce
1 tablespoon rice vinegar
8 large Boston lettuce leaves Chopped roasted peanuts

Directions:

1. In nonstick 12-inch skillet or wok, heat oil over medium-high heat until very hot. Add shrimp and cook 2 minutes or just until opaque throughout, stirring constantly. With slotted spoon, transfer shrimp to medium bowl.

2. To same skillet, add celery, water chestnuts, garlic, and ginger, and cook 2 minutes, until celery is tender-crisp, stirring. Return shrimp to skillet; stir in hoisin sauce, soy sauce, and vinegar. Cook 1 minute or just until mixture is heated through. Remove skillet from heat.

3. Evenly divide shrimp mixture among lettuce leaves. Sprinkle with peanuts.

Nutritional Information:

Based on individual serving.
Calories: 80
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 140 mg
Sodium: 210 mg
Carbohydrates: 6 g
Fiber: 2 g
Protein: 2 g

Posted in Lettuce Wrappers with Shrimp | No Comments »

Oven-fried Chicken with Almonds

Monday, May 1st, 2006


Yields: 6 main-dish servings
Prep Time: 20 minutes
Cook Time: About 20 minutes

Ingredients:

1 cup whole wheat bread crumbs*
1/4 cup freshly grated Parmesan cheese (1 ounce)
1/4 cup almonds, finely chopped
2 tablespoons chopped fresh parsley leaves
1 garlic clove, crushed with press
1 teaspoon salt
1/4 teaspoon dried thyme Pinch ground black pepper
1/4 cup extra virgin olive oil
2 pounds skinless, boneless chicken-breast halves, pounded to 1/2-inch thickness and cut into 12 pieces

Directions:

1. Preheat oven to 400° F.

2. In medium bowl, stir bread crumbs, Parmesan, almonds, parsley, garlic, salt, thyme, and pepper until mixed. Pour oil into pie plate.

3. Dip chicken in oil, then in bread-crumb mixture to coat. Place chicken on cookie sheet. Bake 20 minutes or until juices run clear when thickest part of chicken is pierced with tip of knife. (Do not turn chicken over.)

4. Arrange chicken on warm platter.

Nutritional Information:

Based on individual serving.

Calories: 383
Total Fat: 16 g
Saturated Fat: 4 g
Cholesterol: 91 mg
Sodium: 730 mg
Carbohydrates: 15 g
Fiber: 1 g
Protein: 41 g

Tip:

*Use 2 slices whole wheat bread; toast, then pulse in a food processor.

Posted in Oven-fried Chicken with Almonds | No Comments »

Next Entries »