Egg Chow Mein

Egg Chow Mein

Ingredients and Condiments

• Noodles (200g)
•  eggs (100g)
•  vegetables (100g)
• scallions(10g)
• salt (3g)
• soy sauce (25g)
•  peanut oil (50g).

Cooking Method

meishi

1. Break the eggs and put them into a bowl. Beat the eggs with chopsticks until thoroughly mixed . Add a little refined salt  and set them aside to  use later.

2. Wash vegetables and cut them into small pieces. Clean the scallions and dice them finely. Set them by to use later.

3. Cook the noodles until they are well-done. Rinse them with cool water. Dish them out of the wok and leave them to cool.

4. Add an appropriate amount of peanut oil into the wok. Heat up the wok until it is seventy percent hot. Add the egg mixture into the wok and stir the eggs around until they are scattered and broken. Place them in a bowl when done.

5. Get another wok and heat it up with the rest of the peanut oil to seventy percent hot. Then add the scallion pieces into the wok. When the scallions spread their fragrance, drop rape pieces, soy sauce, and refined salt into the wok. Cook them until welldone.  

6. Nextdish them out and leave the juice in the wok. Bring  the juice to a boil then put the noodles into the wok and stir for about 3 minutes. When the juice has cooked out and the noodles are well-done, add the eggs and vegetable pieces. Mix them evenly then  serve.

Main Dishes

Posted by mk in Main Dishes

Egg Chow Mein

Spicy Southern Barbecued Chicken

Let yourself fall under the spell of this Southern-style, sweet barbecue sauce.

• Yield: 6 servings 
• Serving size: ½ breast or 2 small drumsticks 
• Calories 176 
• Total Fat 4 g 
• Saturated Fat 0 g 
• Cholesterol 81 mg 
• Sodium 199 mg 
• Total Fiber 1 g 
• Protein 27 g 
• Carbohydrates 7 g 
• Potassium 392 mg

Ingredients

• 5 tablespoons tomato paste
• 1 teaspoon ketchup
• 2 teaspoons honey
• 1 teaspoon molasses
• 1 teaspoon Worcestershire sauce
• 4 teaspoons white vinegar
• ¾ teaspoon cayenne pepper
• ⅛ teaspoon black pepper
• ¼ teaspoon onion powder
• 2 cloves garlic, minced
• ⅛ teaspoon ginger, grated
• 1½ pounds chicken (breasts, drumsticks), skinless.

Method

• 1.Combine all ingredients except chicken in saucepan.
• 2.Simmer for 15 minutes.
• 3.Wash chicken and pat dry. Place it on large platter and brush with half the sauce mixture.
• 4.Cover with plastic wrap and marinate in refrigerator for 1 hour.
• 5.Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
• 6.Remove from broiler and add remaining sauce to chicken. Cover with aluminum foil and bake at 350 oF for 30 minutes.

Chiken Main Dishes

Posted by mk in Chiken, Main Dishes

Spicy Southern Barbecued Chicken

Scrumptious Meat Loaf

Got the meat loaf blahs? This recipe transforms the ordinary into the extraordinary.

• Yield: 6 servings
•  Serving size: 1¼-inch thick slice
•  Calories 193 
• Total Fat 9 g 
• Saturated Fat 3 g 
• Cholesterol 45 mg 
• Sodium 91 mg 
• Total Fiber 2 g 
• Protein 17 g 
• Carbohydrates 11 g
•  Potassium 513 mg

Ingredients

• 1 pound extra lean ground beef
• ½ cup tomato paste
• 4 cups onion, chopped
• 4 cups green pepper
• 4 cups red pepper
• 1 cup fresh tomatoes, blanched, chopped
• 2 teaspoons mustard, low sodium
• 4 teaspoons ground black pepper
• 2 teaspoons hot pepper, chopped
• 2 cloves garlic, chopped
• 2 scallions, chopped
• 2 teaspoons ground ginger
• 8 teaspoons ground nutmeg
• 1 teaspoon orange rind, grated
• 2 teaspoons thyme, crushed
• 4 cups bread crumbs, finely grated

Method

• 1.Preheat oven to 350°F.
• 2.Mix all ingredients together.
• 3.Place in 1-pound loaf pan (preferably with drip rack) and bake, covered, for 50 minutes.
• 4.Uncover pan and continue baking for 12 minutes.

Kitchen Main Dishes

Posted by mk in Kitchen, Main Dishes

Scrumptious Meat Loaf

Jumpin’ Jambalaya

Here is a jambalaya that your family can enjoy.
It has lots of flavor, veggies, and tasty low-fat meats! Green salad is a nice side dish.

• Yield: 9 servings 
• Serving size: 1 cup
•  Calories 250 
• Total Fat 4 g 
• Saturated Fat 1 g
•  Cholesterol 53 mg 
• Sodium 531 mg 
• Total Fiber 5 g 
• Protein 22 g 
• Carbohydrates 31 g 
• Potassium 427 mg

Ingredients

• 14 ounces low-fat turkey kielbasa
• 1 pound boneless, skinless chicken breast
• nonstick cooking spray
• 1 medium celery stalk, chopped
• 2 small onions, chopped
• 4 cloves garlic, chopped
• 1 small bunch green onions, chopped
• 1 medium green bell pepper, chopped
• 1 14½-ounce can of diced tomatoes, no salt added
• 1½ cups uncooked brown rice
• 4 cups water
• 2 cubes, low-sodium chicken bouillon
• 1 bay leaf
• 1½ teaspoons cayenne pepper
• 3 tablespoons parsley, finely chopped

Method

• 1.Wash chicken and pat dry. Cut the chicken breast and kielbasa into 1-inch chunks.
• 2.Spray a medium-sized pan with nonstick cooking spray. Brown the sausage and chicken over medium heat and remove from the pan.
• 3.Add next 6 ingredients to the same pot and cook over medium heat for 10 minutes.
• 4. Put the cooked meat back in the pot; add the rice, water, chicken bouillon cubes, bay leaf, and cayenne pepper. Bring to a boil. Cover, reduce heat, and let simmer for about 50 minutes* or until the water is evaporated.
• 5. Stir in parsley and serve warm.

*Instant brown rice will take less time.

Main Dishes

Posted by mk in Main Dishes

Jumpin’ Jambalaya

Jamaican Jerk Chicken

The spices and peppers in this dish will transport you to a whole new taste.

• Yield: 10 servings 
• Serving size: ½ breast or 2 small drumsticks 
• Calories 113 
• Total Fat 3 g 
• Saturated Fat 1 g 
• Cholesterol 49 mg 
• Sodium 161 mg 
• Total Fiber 1 g 
• Protein 16 g 
• Carbohydrates 6 g 
• Potassium 192 mg

Ingredients

• ½ teaspoon cinnamon, ground
• 1½ teaspoons allspice, ground
• 1½ teaspoons black pepper, ground
• 1 tablespoon hot pepper, chopped
• 1 teaspoon hot pepper, crushed, dried
• 2 teaspoons oregano, crushed
• 2 teaspoons thyme, crushed
• ½ teaspoon salt
• 6 cloves garlic, finely chopped
• 1 cup onion, pureed or finely chopped
• ¼ cup vinegar
• 3 tablespoons brown sugar
• 8 pieces chicken, skinless (4 breasts, 4 drumsticks)

Method

• 1.Preheat oven to 350°F.Wash chiken and pat dry.
• 2.Combine all ingredients except chicken in large bowl. Rub seasonings over chicken and marinate in refrigerator for 6 hours or longer.
• 3.Space chicken evenly on nonstick or lightly greased baking pan.
• 4.Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for an additional 30–40 minutes or until the meat can easily be pulled away from the bone with a fork.

Chiken Main Dishes

Posted by mk in Chiken, Main Dishes

Jamaican Jerk Chicken

Poached Salmon

The tomato relish adds just the right amount of flavor.

• Yield: 4 servings 
• Serving size: 1 salmon steak and ¼ cup relish 
• Calories 246 
• Total Fat 10 g 
• Saturated Fat 3 g
•  Cholesterol 93 mg
•  Sodium 94 mg
•  Total Fiber 2 g 
• Protein 31 g 
• Carbohydrates 7 g
•  Potassium 945 mg

Ingredients

Spicy Tomato Relish

• 2 medium tomatoes, chopped 
• 2 tablespoons yellow onion, finely chopped 
• 2 tablespoons fresh parsley, finely chopped 
• 1 teaspoon red pepper flakes, or to taste 
• ¼ cup red wine vinegar
• 2 tablespoons olive oil
• black pepper, to taste

Salmon

• 4 5-ounce salmon steaks 
• 3 cups water
•  4 black peppercorns 
• 1 lemon, thickly sliced 
• 3 parsley sprigs 
• 1 small onion, thickly sliced 
• 2 bay leaves

Method

• 1.For relish, combine all the ingredients in a bowl and set aside.
• 2.Using a pan large enough to hold salmon steaks, bring water to a boil and add peppercorns, lemon slices, parsley, onion, and bay leaf.
• 3.Lower heat to a gentle simmer, cover, and let flavors infuse for 5 minutes. Add salmon steaks and make sure they are covered with water. Add additional water if needed.
• 4.Cook, uncovered, for 10 to 12 minutes or until fish is just tender. It will flake easily when tested with a fork. Never let water boil or fish will toughen.
• 5.Divide the relish on four plates.

Fish Main Dishes

Posted by mk in Fish, Main Dishes

Poached Salmon

Finger-Licking Curried Chicken

The name tells all—ginger and curry powder make it irresistible.

• Yield: 10 servings 
• Serving size: ½ breast or 2 small drumsticks 
• Calories 134 Total Fat 4 g 
• Saturated Fat 1 g 
• Cholesterol 49 mg 
• Sodium 279 mg 
• Total Fiber 1 g 
• Protein 17 g 
• Carbohydrates 7 g 
• Potassium 302 mg

Ingredients

• 1½ teaspoons curry powder
• 1 teaspoon thyme, crushed
• 1 stalk scallion, chopped
• 1 tablespoon hot pepper, chopped
• 1 teaspoon black pepper, ground
• 8 cloves garlic, crushed
• 1 tablespoon ginger, grated
• ¾ teaspoon salt
• 8 pieces chicken, skinless (4 breasts, 4 drumsticks)
• 1 tablespoon olive oil
• 1 cup water
• 1 medium white potato, diced
• 1 large onion, chopped

Method

• 1.Wash chicken and pat dry.
• 2.Mix together curry powder, thyme, scallion, hot pepper, cayenne pepper, black pepper, garlic, ginger, and salt.
• 3.Sprinkle seasoning mixture on chicken.
• 4.Marinate for at least 2 hours in refrigerator.
• 5.Heat oil in skillet over medium heat. Add chicken and saute.
• 6.Add water and allow chicken to cook over medium heat for 30 minutes.
• 7.Add diced potatoes and cook for an additional 30 minutes.
• 8.Add onions and cook for 15 minutes more or until meat is tender.

Chiken Main Dishes

Posted by mk in Chiken, Main Dishes

Finger-Licking Curried Chicken

Mouth-Watering Oven-Fried Fish

This heart healthy dish can be made with many kinds of fish—to be enjoyed over and over.

• Yield: 6 servings 
• Serving size: 1 cut piece
•  Calories 183 
• Total Fat 2 g 
• Saturated Fat 0 g
•  Cholesterol 80 mg 
• Sodium 325 mg 
• Total Fiber 1 g 
• Protein 30 g 
• Carbohydrates 10 g 
• Potassium 453 mg

Ingredients

• 2 pounds fish fillets
• 1 tablespoon lemon juice, fresh
• ¼ cup fat-free or 1% buttermilk
• 2 drops hot sauce
• 1 teaspoon fresh garlic, minced
• ¼ teaspoon white pepper, ground
• ¼ teaspoon salt
• ¼ teaspoon onion powder
• ½ cup cornflakes, crumbled, or regular bread crumbs
• 1 tablespoon vegetable oil
• 1 fresh lemon, cut in wedges

Method

• 1.Preheat oven to 350°F.
• 2.Clean and rinse fish. Wipe fillets with lemon juice and pat dry.
• 3.Combine milk, hot sauce, and garlic.
• 4.Combine pepper, salt, and onion powder with crumbs and place on plate.
• 5.Let fillets sit briefly in milk. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly until coating sticks to each side of fish.
• 6.Arrange on lightly oiled shallow baking dish.
• 7.Bake for 20 minutes on middle rack without turning.
• 8.Cut into 6 pieces. Serve with fresh lemon.

Fish Main Dishes

Posted by mk in Fish, Main Dishes

Mouth-Watering Oven-Fried Fish

Crispy Oven-Fried Chicken

Kids will love this chicken—and it’s good for the heart.

• Yield: 10 servings 
• Serving size: ½ breast or 2 small drumsticks
•  Calories 117 
• Total Fat 3 g 
• Saturated Fat 1 g 
• Cholesterol 49 mg 
• Sodium 67 mg
•  Total Fiber 1 g 
• Protein 17 g 
• Carbohydrates 6 g 
• Potassium 1 mg

Ingredients

• ½ cup fat-free milk or buttermilk
• 1 teaspoon poultry seasoning
• 1 cup cornflakes, crumbled
• 1½ tablespoons onion powder
• 1½ tablespoons garlic powder
• 2 teaspoons black pepper
• 2 teaspoons dried hot pepper, crushed
• 1 teaspoon ginger, ground
• 8 pieces chicken, skinless (4 breasts, 4 drumsticks)
• a few shakes paprika
• 1 teaspoon vegetable oil

Method

• 1.Preheat oven to 350°F.
• 2.Add ½ teaspoon of poultry seasoning to milk.
• 3.Combine all other spices with cornflake crumbs, and place in plastic bag.
• 4.Wash chicken and pat dry. Dip chicken into milk and shake to remove excess. Quickly shake in bag with seasonings and crumbs, and remove the chicken from the bag.
• 5.Refrigerate chicken for 1 hour.
• 6.Remove chicken from refrigerator and sprinkle lightly with paprika for color.
• 7. Space chicken evenly on greased baking pan.
• 8. Cover with aluminum foil and bake for 40 minutes. Remove foil and continue baking for another 30–40 minutes or until meat can easily be pulled away from the bone with fork. Drumsticks may require less baking time than breasts. Crumbs will form crispy “skin.”

Note: Do not turn chicken during baking.

Chiken Main Dishes

Posted by mk in Chiken, Main Dishes

Crispy Oven-Fried Chicken

Carrot & Sweet Potato “Fries”

Makes 2 servings.

Ingredients:

• 1 medium acorn squash (Australia: baby pumpkin)
• 3/4 tsp./4 ml. plus 1/4 tsp./1 ml. sea salt
• 1/2 tsp./2 ml. fresh ground black pepper
• 6 Tbsp./90 ml. olive oil, plus extra for brushing
• 2 garlic cloves, minced
• 1 large portabella mushroom, chopped
• 1 small onion, chopped
• 2 tsp./5 g. fresh sage, finely chopped
• Pinch red pepper flakes, optional

Directions:

• 1.) Preheat oven to 450°F/250°C.
• 2.) Trim off each end of the squash.
• 3.) Stand the squash upright and halve lengthwise.
• 4.) Scoop out the pulp and the seeds and discard.
• 5.) Brush each squash half with olive oil, and then sprinkle with 3/4 tsp. salt and the black pepper.
• 6.) Arrange cut sides down on a baking sheet lined with parchment paper.
• 7.) Roast the squash until the flesh is tender and the edges are golden brown, approxi mately 25-35 minutes.
• 8.) Remove from the oven, flip the squash halves over and set aside.
• 9.) While the squash roasts, heat the olive oil in a medium saucepan over medium high heat.
• 10.) Add the onions and garlic and sauté 2 minutes, or until the onions begin to turn translucent.
• 11.) Add the mushrooms, sage, 1/4 tsp./1.25 g. salt and the red pepper flakes if using, and sauté until the mushrooms begin to soften, about 5 minutes.
• 12.) Fill the roasted squash halves with the mushroom mixture and bake again for another 10 minutes.

..............................................................................................................................
by Reboot Recipes

Main Dishes VEGETABLE RECIPES

Posted by mk in Main Dishes, VEGETABLE RECIPES

Carrot & Sweet Potato “Fries”

Buckwheat Pasta with Seitan

Makes 6 servings

Per serving (1/6 of recipe): 288 calories; 5.7 g fat; 0.9 g saturated fat; 17.9% calories from fat; 0 mg cholesterol; 17.1 g protein; 45.9 g total carbohydrates; 1.6 g sugar; 5.1 g fiber; 504 mg sodium; 45 mg calcium; 2.8 mg iron; 1.8 mg vitamin C; 4 mcg beta-carotene; 0.7 mg vitamin E

Directions

Seitan is a high-protein wheat product with a meaty taste and texture.
Look for seitan in health food stores or the Asian food section of many supermarkets.

• 1 medium onion, chopped
• 2 tablespoons oil
• 3 cups sliced mushrooms
• 8 ounces seitan, sliced
• 2 tablespoons flour
• 1 1/2 cups cold water
• 2 teaspoons soy sauce
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 12 ounces dry soba noodles
• 1 teaspoon salt

Sauté onion in a large skillet with oil until transparent, then add mushrooms.
Cover and continue cooking until mushrooms are brown, then stir in seitan.
In a small bowl, whisk flour and water together until smooth, then add to the skillet along with soy sauce, garlic, and black pepper.
Cook, uncovered, over medium-low heat until thickened.
Cook soba according to package directions, adding salt to the cooking water.
Top with seitan mixture and serve.
.............................................................................
Recipe from Food for Life by Neal Barnard, M.D.; 
recipe by Jennifer Raymond, M.S., R.D.

Main Dishes VEGETABLE RECIPES

Posted by mk in Main Dishes, VEGETABLE RECIPES

Buckwheat Pasta with Seitan

Sure-Fire Roasted Vegetables

Makes about 5 1-cup servings

Per 1-cup serving (with Italian Seasoning Mix): 133 calories; 1.8 g fat; 0.2 g saturated fat; 12.2% calories from fat; 0 mg cholesterol; 6.8 g protein; 24.7 g carbohydrate; 3.8 g sugar; 6 g fiber; 206 mg sodium; 67 mg calcium; 2.7 mg iron; 36.3 mg vitamin C; 458 mcg beta-carotene; 0.8 mg vitamin E

Directions

Serve these vegetables as a side dish, over couscous or brown rice, or wrapped up in a tortilla with salsa.
vegetable oil spray

• 1 cup chopped broccoli
• 1 cup chopped onions
• 1–3 garlic cloves, chopped
• 1 cup chopped bell peppers
• 1 cup chopped zucchini or yellow squash
• 1 cup chopped eggplant
• Italian, Mexican, or Indian Seasoning Mix (see recipes below)
• 1 15-ounce can garbanzo beans or black beans, drained and rinsed
• Preheat oven to 400°F.

Spray jelly roll pan with vegetable oil spray.
Combine broccoli, onions, garlic, bell peppers, zucchini or yellow squash, and eggplant in a bowl.
Add your choice of Seasoning Mix.
Toss vegetables to coat.
Place vegetables in pan in a single layer.
Roast 10 minutes.
Take pan out of oven and spray tops of vegetables with vegetable oil spray.
Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.
Add beans and serve.
Add beans and serve.
Italian Seasoning Mix:

• 2 teaspoons dried basil
• 1 teaspoon dried oregano
• 2 teaspoons dried rosemary
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley

Mexican Seasoning Mix:

• 2 teaspoons ground cumin
• 1 teaspoon dried basil
• 1 teaspoon dried rosemary
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh cilantro

Indian Seasoning Mix:

• 1 teaspoon curry powder
• 1 teaspoon garam masala
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh cilantro

............................................................................................
Recipe by Brie Turner-McGrievy, M.S. R.D.

Main Dishes VEGETABLE RECIPES

Posted by mk in Main Dishes, VEGETABLE RECIPES

Sure-Fire Roasted Vegetables

Easy Stir-Fry

Makes 4 servings

Per serving (1/4 of recipe): 163 calories; 1.4 g fat; 0.2 g saturated fat; 7.8% calories from fat; 0 mg cholesterol; 10.6 g protein; 29.2 g total carbohydrates; 2.8 g sugar; 7.5 g fiber; 1406 mg sodium; 96 mg calcium; 4.1 mg iron; 42.2 mg vitamin C; 543 mcg beta-carotene; 1.7 mg vitamin E

Directions

Serve this stir-fry over couscous, brown rice, or your favorite whole grain.

• 1 15-ounce can of your favorite beans, 
• or 1 package vegetarian chicken substitute
• 1 16-ounce bag frozen stir-fry vegetables
• 1/4 cup low-fat stir-fry sauce

Heat beans in a large skillet or wok. 
If using vegetarian chicken substitute, cook according to package directions.
Mix in vegetables and sauce.
.............................................................................
Recipe from Brie Turner-McGrievy, M.S., R.D.

Main Dishes

Posted by mk in Main Dishes

Easy Stir-Fry

Red Beans and Rice

Makes about 6 servings

Per serving (1 cup beans and 1 cup rice): 347 calories; 3.8 g fat; 0.7 g saturated fat; 9.8% calories from fat; 0 mg cholesterol; 12.1 g protein; 67 g total carbohydrates; 4.9 g sugar; 12 g fiber; 625 mg sodium; 67 mg calcium; 3 mg iron; 35.8 mg vitamin C; 723 mcg beta-carotene; 0.8 mg vitamin E

Directions

• 1 cup dry red beans
• 5–6 cups water
• 2 teaspoons olive oil
• 1 large onion, chopped
• 3 garlic cloves, minced (1 tablespoon)
• 1 red bell pepper, seeded and chopped
• 2 1/2 cups vegetable broth
• 2 bay leaves
• 2 teaspoons dried oregano
• 1 teaspoon dried sage
• 1 teaspoon dried thyme
• 1/2 teaspoon crushed red pepper
• 2 teaspoons cider vinegar
• 1/2–1 teaspoon salt
• 1/2 teaspoon liquid smoke (optional)
• 6 cups cooked brown rice for serving

Rinse beans and soak overnight in 5 to 6 cups of water.
Drain and rinse.
Heat oil in a large pot then add onion and garlic.
Cook over high heat, stirring frequently, until onion is soft, about 5 minutes.
Stir in bell pepper, vegetable broth, bay leaves, oregano, sage, thyme, and red pepper flakes.
Add soaked, drained beans.
Cover and simmer, stirring occasionally, until beans are tender, about 1 hour.
Remove bay leaves.
Stir in vinegar, salt, and liquid smoke, if using.
Serve over steamed brown rice.
..................................................................................................
Recipe from Healthy Eating for Life to Prevent and Treat Cancer 
by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Main Dishes

Posted by mk in Main Dishes

Red Beans and Rice

Tamale Pie

Makes 9 1-cup servings

Per serving (1/12 of recipe): 120 calories; 1.5 g fat; 0.2 g saturated fat; 10.8% calories from fat; 0 mg cholesterol; 8.1 g protein; 19.6 g carbohydrate; 3.7 g sugar; 2.7 g fiber; 588 mg sodium; 52 mg calcium; 2.6 mg iron; 23.9 mg vitamin C; 367 mcg beta-carotene; 1 mg vitamin E

Directions

Simple chili beans topped with polenta make a delicious golden-crusted pie.

• 5 1/2 cups water, divided
• 1 cup polenta
• 1 teaspoon salt
• 1 large yellow onion, chopped
• 3 large garlic cloves, minced
• 1 red or green bell pepper, seeded and diced
• 1 12-ounce package vegetarian ground beef substitute
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 28-ounce can crushed tomatoes
• 1 15-ounce can vegetarian chili beans, undrained

Measure 5 cups of water into a large pot, then whisk in polenta and salt.
Simmer over medium-low heat, stirring often, until very thick, about 25 minutes.
Set aside.
Heat remaining 1/2 cup of water in a large skillet or pot and add onion, garlic, and bell pepper.
Cook until soft, about 5 minutes, stirring occasionally.
Add vegetarian ground beef substitute, chili powder, and cumin.
Cook over medium heat, stirring often, 3 minutes.
Add a bit more water if needed to prevent sticking.
Stir in tomatoes and chili beans and their liquid.
Cover and simmer 10 minutes.
Preheat oven to 350°F.
Transfer mixture to a 9”×13” baking dish.
Spread cooked polenta evenly over top.
Bake for 20 minutes.
.......................................................................................................
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; 
recipe by Jennifer Raymond, M.S., R.D.

Main Dishes

Posted by mk in Main Dishes

Tamale Pie

Spanish Bulgur

Makes 8 3/4-cup servings

Per 3/4-cup serving: 136 calories; 1.9 g fat; 0.3 g saturated fat; 12.3% calories from fat; 0 mg cholesterol; 4.6 g protein; 27.6 g carbohydrate; 0.4 g sugar; 6.9 g fiber; 169 mg sodium; 22 mg
calcium; 1.2 mg iron; 1.1 mg vitamin C; 191 mcg beta-carotene; 0.6 mg vitamin E

Directions

Bulgur makes a quick and delicious Spanish pilaf. Serve it with chili or refried beans.

• 2 cups dry bulgur
• 3 1/2 cups boiling water
• 2 garlic cloves, minced
• 2 teaspoons olive oil
• 4–6 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon salt

Place bulgur in a large bowl and pour boiling water over it.
Cover the bowl and let stand 20 minutes, until the bulgur is tender.
Drain off any excess water.
In a large skillet, sauté garlic in oil for a few seconds over medium heat.
Do not let it brown.
With the pan still on the heat, stir in soaked bulgur, and add chili powder, cumin, and salt.
Turn with a spatula to mix in the spices and continue cooking until the mixture is very hot.
Serve immediately.
.............................................................................................
Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.;
 recipe by Jennifer Raymond,
M.S., R.D.

Main Dishes

Posted by mk in Main Dishes

Spanish Bulgur

Simple Marinara Sauce

Makes about 2 cups

Per 1/2-cup serving: 61 calories; 0.2 g fat; 0 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 1.3 g protein; 9.1 g carbohydrate; 4.9 g sugar; 1.5 g fiber; 139 mg sodium; 52 mg calcium; 1.6 mg iron; 11.2 mg vitamin C; 95 mcg beta-carotene; 0.9 mg vitamin E

Directions

Serve this basic sauce with pasta or polenta, and top it with grilled or steamed vegetables.

• 1/2 cup red wine or water
• 1 small onion, chopped
• 2 garlic cloves, crushed
• 1 15-ounce can crushed or ground tomatoes
• 2 teaspoons mixed Italian seasonings
• 1 tablespoon apple juice concentrate
• 1/4 teaspoon black pepper

Heat wine or water in a large pot, then add onion and garlic and cook until soft, about 5 minutes.
Add tomatoes, Italian seasonings, apple juice concentrate, and black pepper.
Cover and simmer 15 minutes.
......................................................................................
Recipe from Turn Off the Fat Genes by Neal D. 
Barnard, M.D.; recipe by Jennifer Raymond,
M.S., R.D.

Main Dishes

Posted by mk in Main Dishes

Simple Marinara Sauce

Sweet and Sour Stir-Fry

Makes 8 servings
Per serving (1/6 of recipe): 62 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 1.7 g protein; 14.9 g carbohydrate; 10.4 g sugar; 2.7 g fiber; 375 mg sodium; 30 mg calcium; 1.1 mg iron; 66.8 mg vitamin C; 447 mcg beta-carotene; 0.6 mg vitamin E

Directions

This colorful stir-fry is made with seitan, a high-protein, meat-like ingredient made from wheat.
Look for it in the refrigerated section of your favorite natural food store.

• 1/3 cup ketchup
• 1/3 cup cider vinegar
• 1/3 cup brown sugar
• 2 tablespoons cornstarch
• 1 tablespoon diced canned chipotle peppers
• 1/4 cup water
• 1 16-ounce bag frozen bell peppers, or 1 16-ounce bag frozen spinach
• 1 small zucchini, chopped
• 8 mushrooms, sliced
• 1 tablespoon dried oregano
• 6 fresh basil leaves, chopped, or 1 tablespoon dried basil (optional)
• 1 25-ounce jar fat-free pasta sauce
• 1 25-ounce can garbanzo or white beans (optional)

Bring water to a boil in large skillet.
Add bell peppers or spinach, zucchini, and mushrooms and cook over medium-high heat until tender.
Stir in oregano, basil (if using), pasta sauce, and beans (if using).
Simmer over low heat for 5 minutes.
..........................................................................................................
Recipe by Caroline Trapp, APRN, BC-ADM, 
CDE, Diabetes Nurse Practitioner

Chiken Kitchen Main Dishes

Posted by mk in Chiken, Kitchen, Main Dishes

Sweet and Sour Stir-Fry

Chunky Ratatouille Sauce

Makes 6 servings

Per serving (1/6 of recipe): 88 calories; 0.6 g fat; 0.1 g saturated fat; 5.7% calories from fat; 0 mg cholesterol; 2.7 g protein; 17.6 g total carbohydrates; 7.4 g sugar; 4.6 g fiber; 106 mg sodium; 52 mg calcium; 1.9 mg iron; 11.7 mg vitamin C; 124 mcg beta-carotene; 1 mg vitamin E

Directions

This sauce is delicious when served over pasta shells, brown rice, or your favorite grain.

• 1 large eggplant, cut into 1-inch chunks
• 2 small onions, chopped
• 2 celery stalks, chopped
• 6 garlic cloves, minced
• 1/2 cup red wine, divided
• 1/4– 1/2 cup water, divided
• 8 ounces cremini mushrooms
• 1 teaspoon Italian seasonings
• 1/2 teaspoon dried thyme
• 1/2 teaspoon black pepper, or more to taste
• 1 15-ounce can fire-roasted tomatoes

Soak eggplant chunks in salted water for 10 minutes.
Drain, rinse, and drain again.
Braise onion, celery, and garlic in 1/4 cup wine.
When vegetables are soft, add eggplant and 1/4 cup water.
Simmer, stirring occasionally, until eggplant is soft, about 8 to 10 minutes.
Add more water if necessary to keep mixture from drying out.
Add mushrooms, Italian seasonings, thyme, black pepper, remaining 1/4 cup wine, and tomatoes.
Simmer for 5 minutes.
...............................................................................................
Recipe from Amy Joy Lanou, Ph.D.

Main Dishes

Posted by mk in Main Dishes

Chunky Ratatouille Sauce

Barbeque-Style Baked Tofu

Makes 6 1/4-inch slices

Per slice: 87 calories; 3.3 g fat; 0.7 g saturated fat; 33.6% calories from fat; 0 mg cholesterol; 6.7 g protein; 9.4 g carbohydrate; 6.9 g sugar; 0.9 g fiber; 212 mg sodium; 159 mg calcium; 1.5 mg iron; 2 mg vitamin C; 60 mcg beta-carotene; 0.2 mg vitamin E

Directions

The firm texture and delicious flavor of baked tofu makes it a perfect snack, sandwich filling, or stir-fry ingredient.
Begin with very firm tofu—it should spring back when lightly pressed.
 If it fails this test, begin by pressing it as directed below.
For the marinade, you can use 1/2 cup of your own favorite barbeque sauce, or follow the recipe.

• 1 pound firm fresh tofu
• 1/4 cup ketchup
• 1/4 cup apple juice concentrate
• 2 tablespoons cider vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon black pepper
• scant pinch cayenne pepper, or more to taste

Press tofu if necessary:
Line a baking sheet with a clean dishtowel.
Cut tofu into 6 equal-sized slices (each slice should be about 1/4-inch) and place on the dishtowel in a single layer.
Cover with a second clean dishtowel and top with a cutting board.
Place several heavy objects (canned food, books, etc.) on the cutting board.
Let stand 30 minutes.
In the meantime, prepare barbeque sauce.
Combine ketchup, apple juice concentrate, vinegar, soy sauce, onion and garlic powder, black pepper, and cayenne pepper in a small measuring cup or mixing bowl.
Remove tofu from the press and pat dry.
Carefully arrange in a sandwich-sized zip-top bag, then add marinade.
Seal the bag, then carefully massage it so that all the tofu slices are coated with marinade.
Refrigerate 4 hours or more (overnight is ideal), turning the bag occasionally to keep all the slices coated.
Preheat oven to 375°F.
Remove tofu from bag and place it in a glass baking dish.
Drizzle with any remaining sauce and bake, uncovered, until dry and deep golden brown, about 35 minutes.
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Recipe from Healthy Eating for Life for Children by Amy Lanou,
 Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Main Dishes

Posted by mk in Main Dishes

Barbeque-Style Baked Tofu