(adapted from Red Ramekin)
1/2 c organic quinoa, rinsed
1/2 c water
1/2 c organic, free-range chicken broth
3/4 small red onion, chopped
2 garlic cloves, minced
1/4 c frozen organic peas, thawed
1/4 c organic black beans, drained and rinsed
1/4 c cilantro, chopped
juice from one lime
drizzle organic olive oil
cumin, cinnamon, cayenne, salt, and pepper to taste
In a medium saucepan bring quinoa, chicken broth and water to a boil. Reduce to a simmer and cover, cook for 10-12 minutes until all the liquid is absorbed. Set aside to cool. At the same time saute red onion in olive oil over medium until it begins to caramelize, about ten minutes. Add garlic and cook for one minute and set aside to cool.
Once quinoa and the onion mixture are cooled, mix together with black beans and peas until well combined. Add lime juice, olive oil, cumin, cinnamon, cayenne, salt and pepper and mix until well combined. Add cilantro and serve chilled.
From Dishing Up Delights.
Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts
Tuesday, March 10, 2009
Warm Quinoa, Spinach and Chicken Salad
(Adapted from Everyday Food: Great Food Fast
)
Makes 2 servings
1/4 cup red wine vinegar
3-4 tablespoons olive oil
Coarse salt and fresh ground black pepper
1 chicken breast, sliced
1/2 cup quinoa, rinsed
1/2 pound baby spinach
1/2 cup crumbled feta cheese
In a small bowl whisk together the vinegar and oil and season with salt and pepper to taste.
In another bowl, pour half of the dressing over the chicken and let it marinate for about 20 minutes.
In a small saucepan combine the quinoa with one cup of water and a large pinch of salt. Bring to a boil, reduce the heat to medium. Cover and let simmer until the liquid has been absorbed, about 12 minutes.
Meanwhile, cook the chicken in a skillet over medium heat until cooked through.
Place the spinach in a large bowl, add the hot chicken, quinoa, and reserved dressing. Toss to combine (the spinach will wilt slightly). Top with the crumbled feta and serve immediately.
From Dishing Up Delights.
)Makes 2 servings
1/4 cup red wine vinegar
3-4 tablespoons olive oil
Coarse salt and fresh ground black pepper
1 chicken breast, sliced
1/2 cup quinoa, rinsed
1/2 pound baby spinach
1/2 cup crumbled feta cheese
In a small bowl whisk together the vinegar and oil and season with salt and pepper to taste.
In another bowl, pour half of the dressing over the chicken and let it marinate for about 20 minutes.
In a small saucepan combine the quinoa with one cup of water and a large pinch of salt. Bring to a boil, reduce the heat to medium. Cover and let simmer until the liquid has been absorbed, about 12 minutes.
Meanwhile, cook the chicken in a skillet over medium heat until cooked through.
Place the spinach in a large bowl, add the hot chicken, quinoa, and reserved dressing. Toss to combine (the spinach will wilt slightly). Top with the crumbled feta and serve immediately.
From Dishing Up Delights.
Monday, March 9, 2009
POM Shrimp
POM Shrimp
(Adapted from POM Wonderful)
1/4 cup POM Wonderful Pomegranate Juice
1 tablespoon toasted sesame oil
1 tablespoon vegetable oil
1 teaspoon ground coriander
1 1/2 teaspoons ground cumin
Freshly ground black pepper
1 1/2 teaspooons mustard seeds
1 shallot, minced
2 garlic cloves, minced
10 large shrimp (1 1/4 pounds), peeled and de-veined
1/2 tablespoon red wine vinegar
Kosher salt
1 packed cup light-colored frisee (chicory), heavy stems removed, leaf portion torn into 2-inch pieces
Pomegranate seeds for garnish
In a large skillet, combine 1/2 tablespoon sesame oil with vegetable oil, coriander, cumin, pepper and mustard seeds, shallots and garlic. Place over medium heat and cook, stirring for 4 minutes. Raise heat and stir in the shrimp and cook, turning and stirring, for 3 minutes, or until shrimp are opaque.
Reduce heat. Stir in the pomegranate juice, vinegar and salt. Cook, stirring and scraping bottom of pan, for 1 minute. Stir in remaining sesame oil.
Place 1/2 cup frisee on each plate. Top with shrimp, and drizzle sauce around plate. Sprinkle with pomegranate arils.
From Dishing Up Delights.
(Adapted from POM Wonderful)
1/4 cup POM Wonderful Pomegranate Juice
1 tablespoon toasted sesame oil
1 tablespoon vegetable oil
1 teaspoon ground coriander
1 1/2 teaspoons ground cumin
Freshly ground black pepper
1 1/2 teaspooons mustard seeds
1 shallot, minced
2 garlic cloves, minced
10 large shrimp (1 1/4 pounds), peeled and de-veined
1/2 tablespoon red wine vinegar
Kosher salt
1 packed cup light-colored frisee (chicory), heavy stems removed, leaf portion torn into 2-inch pieces
Pomegranate seeds for garnish
In a large skillet, combine 1/2 tablespoon sesame oil with vegetable oil, coriander, cumin, pepper and mustard seeds, shallots and garlic. Place over medium heat and cook, stirring for 4 minutes. Raise heat and stir in the shrimp and cook, turning and stirring, for 3 minutes, or until shrimp are opaque.
Reduce heat. Stir in the pomegranate juice, vinegar and salt. Cook, stirring and scraping bottom of pan, for 1 minute. Stir in remaining sesame oil.
Place 1/2 cup frisee on each plate. Top with shrimp, and drizzle sauce around plate. Sprinkle with pomegranate arils.
From Dishing Up Delights.
Sunday, February 22, 2009
Chicken, Spinach, and Mushroom Crepe
This recipe comes together in a flash for a delicious weeknight supper.
Yield 5 servings (serving size: 2 crepes)
Ingredients
* Cooking spray
* 1 cup thinly sliced onion
* 1 (8-ounce) package presliced mushrooms
* 3 cups chopped cooked chicken breast
* 1/2 cup sliced green onions
* 3/4 teaspoon salt, divided
* 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
* 1 tablespoon butter
* 2 tablespoons all-purpose flour
* 1 1/4 cups 2% reduced-fat milk
* 1/4 teaspoon black pepper
* 10 Basic Crepes
* 1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeño peppers
Preparation
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sliced onion and mushrooms to pan; sauté 5 minutes or until mushrooms release their moisture and darken. Stir in chicken, green onions, 1/4 teaspoon salt, and spinach.
Melt butter in a small saucepan over medium heat. Add flour to pan; stir with a whisk until blended. Cook 1 minute, stirring constantly. Gradually add milk to pan, stirring constantly with a whisk; cook 5 minutes or until thick. Remove from heat. Stir in remaining 1/2 teaspoon salt and pepper. Pour milk mixture over chicken mixture; stir to combine.
Preheat broiler.
Spoon about 1/2 cup chicken mixture in the center of each crepe; fold ends and sides over. Place, seam side down, in a 13 x 9-inch baking pan coated with cooking spray. Sprinkle crepes evenly with cheese. Broil 2 minutes or until lightly browned.
Nutritional Information
Calories: 411 (30% from fat)
Fat: 13.8g (sat 6.7g,mono 4.1g,poly 1.4g)
Protein: 40.1g
Carbohydrate: 30.9g
Fiber: 3.7g
Cholesterol: 164mg
Iron: 3.6mg
Sodium: 719mg
Calcium: 308mg
Cynthia Nims, Cooking Light, JUNE 2006
Yield 5 servings (serving size: 2 crepes)
Ingredients
* Cooking spray
* 1 cup thinly sliced onion
* 1 (8-ounce) package presliced mushrooms
* 3 cups chopped cooked chicken breast
* 1/2 cup sliced green onions
* 3/4 teaspoon salt, divided
* 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
* 1 tablespoon butter
* 2 tablespoons all-purpose flour
* 1 1/4 cups 2% reduced-fat milk
* 1/4 teaspoon black pepper
* 10 Basic Crepes
* 1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeño peppers
Preparation
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add sliced onion and mushrooms to pan; sauté 5 minutes or until mushrooms release their moisture and darken. Stir in chicken, green onions, 1/4 teaspoon salt, and spinach.
Melt butter in a small saucepan over medium heat. Add flour to pan; stir with a whisk until blended. Cook 1 minute, stirring constantly. Gradually add milk to pan, stirring constantly with a whisk; cook 5 minutes or until thick. Remove from heat. Stir in remaining 1/2 teaspoon salt and pepper. Pour milk mixture over chicken mixture; stir to combine.
Preheat broiler.
Spoon about 1/2 cup chicken mixture in the center of each crepe; fold ends and sides over. Place, seam side down, in a 13 x 9-inch baking pan coated with cooking spray. Sprinkle crepes evenly with cheese. Broil 2 minutes or until lightly browned.
Nutritional Information
Calories: 411 (30% from fat)
Fat: 13.8g (sat 6.7g,mono 4.1g,poly 1.4g)
Protein: 40.1g
Carbohydrate: 30.9g
Fiber: 3.7g
Cholesterol: 164mg
Iron: 3.6mg
Sodium: 719mg
Calcium: 308mg
Cynthia Nims, Cooking Light, JUNE 2006
Curried Chicken Salad
This spicy-sweet chicken salad is loaded with fruit. Eat it with whole-grain crackers or a toasted baguette to increase your carbohydrates. If you don't have time to cook the chicken, pick up a rotisserie chicken at the supermarket.
Yield
2 servings (serving size: 1 1/4 cups)
Ingredients
* 1 1/2 cups chopped cooked chicken breast (about 8 ounces)
* 1/2 cup halved seedless red grapes
* 1/2 cup diced peeled apple
* 2 tablespoons diced pineapple
* 1 tablespoon dried currants
* 3 tablespoons low-fat mayonnaise
* 1 teaspoon honey
* 1/2 teaspoon curry powder
* 1/2 teaspoon fresh lemon juice
* 1/8 teaspoon salt
* 1/8 teaspoon freshly ground black pepper
* 1 tablespoon sliced almonds, toasted
Preparation
Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients (through pepper), stirring with a whisk. Pour mayonnaise mixture over chicken mixture; toss gently to coat. Sprinkle with almonds. Cover and chill.
Nutritional Information
Calories: 303 (21% from fat)
Fat: 7.2g (sat 1.3g,mono 2.3g,poly 1.3g)
Protein: 33.8g
Carbohydrate: 25.7g
Fiber: 1.9g
Cholesterol: 89mg
Iron: 1.7mg
Sodium: 435mg
Calcium: 37mg
Maureen Callahan, Cooking Light, JULY 2004
Yield
2 servings (serving size: 1 1/4 cups)
Ingredients
* 1 1/2 cups chopped cooked chicken breast (about 8 ounces)
* 1/2 cup halved seedless red grapes
* 1/2 cup diced peeled apple
* 2 tablespoons diced pineapple
* 1 tablespoon dried currants
* 3 tablespoons low-fat mayonnaise
* 1 teaspoon honey
* 1/2 teaspoon curry powder
* 1/2 teaspoon fresh lemon juice
* 1/8 teaspoon salt
* 1/8 teaspoon freshly ground black pepper
* 1 tablespoon sliced almonds, toasted
Preparation
Combine first 5 ingredients in a large bowl. Combine mayonnaise and next 5 ingredients (through pepper), stirring with a whisk. Pour mayonnaise mixture over chicken mixture; toss gently to coat. Sprinkle with almonds. Cover and chill.
Nutritional Information
Calories: 303 (21% from fat)
Fat: 7.2g (sat 1.3g,mono 2.3g,poly 1.3g)
Protein: 33.8g
Carbohydrate: 25.7g
Fiber: 1.9g
Cholesterol: 89mg
Iron: 1.7mg
Sodium: 435mg
Calcium: 37mg
Maureen Callahan, Cooking Light, JULY 2004
Wednesday, August 13, 2008
Coconut Crab and Shrimp Salad - Cooking Light
Ingredients
Cooking spray
1/2 pound medium shrimp, peeled and deveined
1/2 teaspoon salt, divided
1 cup fresh or frozen corn kernels, thawed (about 2 ears)
1/3 cup finely chopped onion
1/3 cup chopped fresh cilantro
1/3 cup diced peeled avocado
1/2 pound lump crabmeat, drained and shell pieces removed
1 jalapeño pepper, seeded and chopped
3 tablespoons fresh lemon juice
2 teaspoons extravirgin olive oil
6 cups torn Boston lettuce (about 3 small heads)
1/4 cup flaked sweetened coconut, toasted
Preparation
Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp and 1/4 teaspoon salt; cook 4 minutes or until shrimp are done, turning once. Remove from the pan. Coarsely chop shrimp.
Combine corn and the next 5 ingredients (through jalapeño) in a medium bowl. Gently stir in the shrimp. Combine juice, oil, and remaining 1/4 teaspoon salt, stirring with a whisk. Drizzle juice mixture over shrimp mixture; toss gently to coat. Divide lettuce among each of 4 plates; top with shrimp mixture. Sprinkle evenly with toasted coconut.
Yield
4 servings (serving size: 1 1/2 cups lettuce, about 1 cup salad, and 1 tablespoon coconut)
Nutritional Information
CALORIES 223(34% from fat); FAT 8.5g (sat 2.2g,mono 3.6g,poly 1.3g); IRON 3mg; CHOLESTEROL 124mg; CALCIUM 94mg; CARBOHYDRATE 16g; SODIUM 613mg; PROTEIN 24g; FIBER 3g
Julianna Grimes Bottcher , Cooking Light, OCTOBER 2005
Cooking spray
1/2 pound medium shrimp, peeled and deveined
1/2 teaspoon salt, divided
1 cup fresh or frozen corn kernels, thawed (about 2 ears)
1/3 cup finely chopped onion
1/3 cup chopped fresh cilantro
1/3 cup diced peeled avocado
1/2 pound lump crabmeat, drained and shell pieces removed
1 jalapeño pepper, seeded and chopped
3 tablespoons fresh lemon juice
2 teaspoons extravirgin olive oil
6 cups torn Boston lettuce (about 3 small heads)
1/4 cup flaked sweetened coconut, toasted
Preparation
Heat a medium nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp and 1/4 teaspoon salt; cook 4 minutes or until shrimp are done, turning once. Remove from the pan. Coarsely chop shrimp.
Combine corn and the next 5 ingredients (through jalapeño) in a medium bowl. Gently stir in the shrimp. Combine juice, oil, and remaining 1/4 teaspoon salt, stirring with a whisk. Drizzle juice mixture over shrimp mixture; toss gently to coat. Divide lettuce among each of 4 plates; top with shrimp mixture. Sprinkle evenly with toasted coconut.
Yield
4 servings (serving size: 1 1/2 cups lettuce, about 1 cup salad, and 1 tablespoon coconut)
Nutritional Information
CALORIES 223(34% from fat); FAT 8.5g (sat 2.2g,mono 3.6g,poly 1.3g); IRON 3mg; CHOLESTEROL 124mg; CALCIUM 94mg; CARBOHYDRATE 16g; SODIUM 613mg; PROTEIN 24g; FIBER 3g
Julianna Grimes Bottcher , Cooking Light, OCTOBER 2005
Chicken Salad with Apples and Raisins - Cooking Light
ngredients
1/4 cup low-fat mayonnaise
1 teaspoon curry powder
2 teaspoons water
1 cup chopped skinless, boneless Grilled Lemon-Herb Chicken (about 4 ounces)
3/4 cup chopped Braeburn apple (about 1 small)
1/3 cup diced celery
3 tablespoons raisins
1/8 teaspoon salt
Preparation
Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended. Add the Grilled Lemon-Herb Chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine. Cover and chill.
Yield
2 servings (serving size: about 1 cup)
Nutritional Information
CALORIES 222(22% from fat); FAT 5.4g (sat 0.9g,mono 1.7g,poly 2g); IRON 1.5mg; CHOLESTEROL 50mg; CALCIUM 30mg; CARBOHYDRATE 26.9g; SODIUM 731mg; PROTEIN 17.5g; FIBER 2.5g
Barbara Seelig Brown , Cooking Light, AUGUST 2005
1/4 cup low-fat mayonnaise
1 teaspoon curry powder
2 teaspoons water
1 cup chopped skinless, boneless Grilled Lemon-Herb Chicken (about 4 ounces)
3/4 cup chopped Braeburn apple (about 1 small)
1/3 cup diced celery
3 tablespoons raisins
1/8 teaspoon salt
Preparation
Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended. Add the Grilled Lemon-Herb Chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine. Cover and chill.
Yield
2 servings (serving size: about 1 cup)
Nutritional Information
CALORIES 222(22% from fat); FAT 5.4g (sat 0.9g,mono 1.7g,poly 2g); IRON 1.5mg; CHOLESTEROL 50mg; CALCIUM 30mg; CARBOHYDRATE 26.9g; SODIUM 731mg; PROTEIN 17.5g; FIBER 2.5g
Barbara Seelig Brown , Cooking Light, AUGUST 2005
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