Recipes
Oriental Snow Peas
Makes 4 servings.
Ingredients
1 tsp sesame oil
½ lb fresh snow pea pods, trimmed
½ cup diagonally sliced carrot
¼ cup sliced water chestnuts
½ cup canned low-sodium chicken broth
1 tsp low-sodium soy sauce
1 tsp cornstarch
Add oil to a nonstick skillet and heat over medium-high heat until hot.
Add snow peas and carrots. Sauté 2 minutes. Add water chestnuts and
broth. Bring to a boil. Cover, reduce heat, and simmer 5 minutes or until
vegetables are crisp-tender. Combine soy sauce and cornstarch, stir until
cornstarch dissolves. Add to vegetable mixture. Cook over medium heat,
stirring constantly, until sauce thickens. Serve immediately.
Nutritional analysis per serving: Calories 50, Fat 1.5g, Saturated Fat
0.3g, Cholesterol 0mg, Carbohydrates 8.5g, Dietary Fiber 2.5g, Sodium
66mg, Protein 2g.
Stir-Fried Rice
Makes 6 side-dish servings
Ingredients
1 cup rice (white or brown)
1 cup chicken broth
½ cup egg substitute
½ tsp mustard powder
2 cloves garlic
1 tsp shredded fresh ginger
½ cup carrot chopped into small pieces
½ cup frozen peas
1 -8 oz can sliced water chestnuts, drained
2 Tbsp reduced sodium soy sauce
Cook rice as directed but substitute 1 cup chicken broth for 1 cup
water. Let rice cool to room temperature or cover and refrigerate until
ready to use. In a small bowl mix together egg substitute, and dry mustard
until blended. Lightly coat a large skillet or wok with nonstick vegetable
spray. Heat skillet over medium heat and add egg mixture. Cook the egg
mixture without stirring until they begin to set; stir and cook until the
egg bits are small and crumbly. Remove and set aside.
Slightly heat the skillet, then spray it with nonstick spray. Add
garlic and ginger. Cook and stir over medium-high heat until fragrant,
about 1 minute. Add the carrots and peas. Cook and stir for about 3
minutes until vegetables are tender. Stir in cooked rice, scrambled eggs
bits, and water chestnuts. Cook and stir until heated through, about 3
minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.
Nutrition information per serving: Calories 97, Fat 1.2g, Saturated Fat
0.2g, Carbohydrates 16g, Cholesterol 0.2mg, Sodium 391g Dietary Fiber 3g,
Protein 6g.
Eggplant Curry
Makes 6 servings.
Ingredients
2 Tbsp peanut oil
1 Tbsp mustard seeds
2 Tbsp sesame seeds
2 tsp ground cumin
1 ½ cups chopped onion
1 ½ tsp salt
2 tsp turmeric
¼ tsp cayenne pepper (can add more if you like hot foods)
2 medium eggplants (7 - 8 inches long, and 4 inches in diameter) cut
into 1 inch cubes
Water as needed
2 cups frozen or fresh green peas
1 small bunch fresh cilantro, minced, optional
Rice, cooked
Heat oil over medium heat in a very large and deep skillet or Dutch
oven. Add mustard and sesame seeds, and cumin. Sauté 5 minutes. Add
onion, salt, turmeric, and cayenne. Cook stirring occasionally for 8 - 10
minutes or until onions are translucent. Add eggplant. Cook covered
stirring regularly, bringing bottom layer of eggplant to the top. Cook for
15 - 20 minutes or until eggplant is soft. You may have to add a little
water if mixture gets too dry. Steam peas until they are just tender and
bright green. Serve the curry mixture over rice, topped with peas and
fresh minced cilantro.
Nutrition information per serving: Calories 292, Fat 7g, Saturated Fat
1g, Carbohydrates 50g, Cholesterol 0mg, Dietary Fiber 11g, Sodium 58mg,
Protein 9g.
Vegetarian Paella
Makes 4 servings.
Ingredients
1½ Tbsp olive oil
1 large onion, chopped
½ tsp paprika
1 ½ cups long grain brown rice
3 ¾ cups stock or vegetable broth
¾ cups dry white wine
14 oz can tomatoes, chopped with juice
1 Tbsp tomato paste
½ tsp tarragon
1 tsp dried basil
1 tsp oregano
1 red pepper, roughly chopped
1 green pepper, roughly chopped
3 stalks celery, finely chopped
3 cups mushrooms, washed and sliced
½ cup snow pea pods
2/3 cup frozen peas, trimmed
1/3 cup cashew nut pieces
Salt and pepper to taste
Heat oil; sauté onions and garlic until soft. Add paprika and rice and
continue to cook for 4 -5 minutes or until rice is transparent. Stir
occasionally. Add stock, wine, tomatoes, tomato paste, and herbs and
simmer for 10 - 15 minutes. Add peppers, celery, mushrooms, and pea pods
and continue to cook for another 30 minutes or until rice is cooked. Add
peas, cashews, salt and pepper to taste. Heat through and place on a large
heated serving dish.
Nutrition information per serving: Calories 454, Fat, 12g, Saturated Fat
2g, Carbohydrates 71g, Cholesterol 0mg, Dietary Fiber 10g, Sodium 295mg,
Protein 12g.
Penne Pasta with Chicken & Sun-Dried Tomatoes
Makes 4 servings.
Ingredients
¼ cup sun-dried tomatoes
½ cup boiling water
6 oz boneless, skinless chicken breasts
¼ cup dry white wine or low-fat chicken broth
1 Tbsp Italian seasoning
3 Tbsp chopped shallot (1 large shallot) or green onion
1¼ cups chopped fresh mushrooms
½ cup fresh peas or frozen peas, thawed
8 oz penne pasta
Vegetable oil cooking spray
5 garlic cloves, peeled and minced
1 Tbsp all-purpose flour
12 oz evaporated skim milk
1/8 tsp ground nutmeg
1/8 tsp crushed red pepper flakes
½ cup chopped fresh basil
Preheat oven to 350°. Place sun-dried tomatoes in a bowl, add boiling
water, and set aside. Fill a large pot with water and bring to a boil. While waiting for water
boil, combine chicken and wine in a shallow baking dish. Sprinkle the
Italian seasoning on top of chicken. Bake for 15 - 20 minutes or until the
center of the meat is no longer pink. Remove chicken from dish, shred the
meat, and reserve the cooking juices.
Drain the sun-dried tomatoes and slice them thinly. Pour the reserved
cooking juices from chicken into a sauté pan. Add shallots, mushrooms,
peas, and sun-dried tomatoes. Sauté over low heat for a few minutes,
until liquid has been absorbed and the vegetables are wilted. Remove the
pan from heat and cover it to keep the vegetables warm.
Add penne to the water in the large pot, which should be at a full boil.
Cook over high heat about 8 - 12 minutes or until desired doneness. While
pasta is cooking prepare sauce.
Preheat a small, heavy saucepan for about 1 minute over medium heat,
then spray it twice with vegetable spray. Toss in the garlic and flour,
then using a whisk, blend in the evaporated milk. Add nutmeg and red
pepper flakes. Whisking constantly, bring mixture to a boil. Continue to
cook for about 5 minutes or until sauce has thickened. Reduce heat and
stir in basil. Drain pasta and transfer to a warm serving dish. Add the chicken,
vegetables, and sauce.
Nutrition information per serving: Calories 267, Fat 2.5g, Saturated Fat
0.7g, Carbohydrates 33g, Dietary Fiber 2g, Protein 25g.
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