Recipe of the Day -- August 2007

8/30/07 Proscuitto, Mozzarella, Pesto, and Tomato Panini
From The Inn of The Five Graces in Santa Fe, New Mexico

Ingredients:
6 (4.5-oz) ciabatta rolls
12 oz prosciutto
12 oz mozzarella
6 ripe Roma tomatoes
6 oz basil pesto (store bought)
12 oz salad greens tossed with ¼ C vinaigrette dressing

Directions:
Slice ciabatta roll horizontally, spread with a small amount of soft butter across the top of the roll, and spread the pesto on inside of the roll. Top with prosciutto. mozzarella, and tomato slices. Grill for approximately 5 minutes. Dress, season, and plate the greens. Slice paninis on a bias. Secure each piece with a toothpick and set on plate leaning against each other.

Makes 12 sandwich halves

Nutrition Analysis Per Serving
Calories: 423.39
Protein: 22.49 g
Carbs: 35.79 g
Total Fat: 21.3 g
Saturated Fat: 6.8 g
Cholesterol: 41.97 mg
Sodium: 1566.93 mg
Fiber: 2.66 g

8/29/07 Black Currant Sorbet
From Laura Pensiero, RD

Ingredients:
1 C plus 2 T sugar
½ C water
½ C currant juice
1 quart fresh or frozen black currants
Juice of 1 lemon

Directions:
In a medium saucepan, combine sugar, water, and currant juice; bring to a boil, then reduce heat and simmer for 5 minutes to completely dissolve sugar. Let cool. Transfer the sugar mixture, currants, and lemon juice to a blender or work bowl of a food processor; purée until smooth. Freeze according to instructions (home ice cream/sorbet machine) until smooth, firm, and frozen.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 150
Protein: 1 g
Carbs: 38 g
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 66 mg
Sodium: 4 mg
Fiber: 2.9 g

8/28/07 Fabulous French Toast
From Suzy Badaracco, MS, RD

Ingredients:
2 pieces reduced-calorie white bread
4 egg whites
1 to 2 packets Splenda
¾ tsp cinnamon
¾ tsp vanilla
1 T chopped pecans
1 C low-fat vanilla yogurt
½ C blueberries
½ C strawberries

Directions:
Mix egg whites, Splenda, cinnamon, and vanilla. Dip the bread in egg mixture and cook on medium-high heat in a nonstick skillet coated with Pam spray. Sprinkle the nuts on the uncooked side of the toast; flip when golden brown.

Makes 2 servings

Nutrition Analysis Per Serving
Calories: 235.59
Protein: 15.59 g
Carbs: 35.78 g
Total Fat: 4.09 g
Saturated Fat: 0.73 g
Cholesterol: 7.5 mg
Sodium: 315.7 mg
Fiber: 5 g

8/27/07 Arugula, Pear, Goat Cheese, and Pomegranate Salad With Pomegranate Vinaigrette
From Chef Kyle Shadix, MS, RD

Ingredients:
Vinaigrette:
3 T pure pomegranate juice
1 T unseasoned rice vinegar
1 T minced shallot
½ tsp honey
3 tsp olive oil
½ tsp Dijon mustard

Salad:
2 large bunches arugula stems, trimmed
1 head butter lettuce, torn into bite-size pieces
1 medium red onion, thinly sliced
2 ripe pears, halved, cored, and cut into wedges
½ C crumbled goat’s cheese
½ C fresh pomegranate seeds
2 C mandarin oranges, chilled

Directions:
Whisk vinaigrette ingredients in a small bowl. Combine arugula, onions, and lettuce in a bowl. Pour all but 2 T dressing over; toss to coat. Divide greens among four plates. Arrange pear wedges and orange segments in spoke pattern on each plate. Drizzle 2 T dressing over pears. Sprinkle with goat’s cheese and pomegranate seeds.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 301
Protein: 7g
Carbs: 33 g
Total Fat: 16 g
Saturated Fat: 5 g
Cholesterol: 13 mg
Sodium: 120 mg
Fiber: 4 g

8/24/07 Blueberry Oat Cobbler
From Chef Kyle Shadix, MS, RD

Ingredients:
Filling:
4 C fresh blueberries
1½ C sugar (adjust to suit fruit)
1 T cornstarch

Topping:
½ C sifted flour
1 tsp baking powder
¼ C sugar
1/3 C trans fat-free margarine
½ C quick cooking oats
1/3 C milk

Directions:
Toss fresh blueberries in sugar and cornstarch. Turn into 9-inch square baking dish. Sift flour with baking powder and sugar. Use a pastry blender to cut in margarine until mixture is crumbly. Stir in oats and milk until all ingredients are moistened. Spoon over blueberries. Bake at 350ºF for 30 minutes.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 272
Protein: 3 g
Carbs: 50 g
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 101 mg
Fiber: 1.5 g

8/23/07 Pomegranate Bruschetta

Ingredients:
6 slices sourdough bread
3 T olive oil
6 T goat cheese
½ C pomegranate seeds and pulp
½ red onion, sliced thin
1 T basil leaves, chopped
1 T lemon juice

Directions:
Preheat broiler. Brush sides of bread with olive oil. Arrange bread on tray and place under broiler; turn once to evenly heat until golden. Remove and spread 1 T goat cheese on each toast. Combine remaining ingredients. Spoon on mix and serve.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 249.53
Protein: 7.33 g
Carbs: 26.52 g
Total Fat: 12.74 g
Saturated Fat: 4.43 g
Cholesterol: 11.2 mg
Sodium: 294.15 mg
Fiber: 1.99 g

8/22/07 Grilled Marinated Vegetables With Radicchio

Ingredients:
Marinade:
1/3 C balsamic vinegar
½ C olive oil
1 T honey
1 clove crushed garlic
1 tsp chopped fresh thyme or rosemary
Salt and pepper to taste

1 head Royal Rose radicchio, cut into 6 wedges through core
3 small zucchinis, sliced in half lengthwise
3 large mushrooms, cut in half
6 asparagus spears
1 red pepper, seeded and cut into eighths
1 yellow pepper, seeded and cut into eighths
3 ears corn, broken into small pieces

Directions:
Marinate vegetables for 15 minutes. Cook on well-seasoned, medium-high grill. Brush with marinade while cooking, turning vegetables as needed. Vegetables are done when slightly softened and slightly charred. Tip: protect tips of radicchio leaves with aluminum foil placed on grill.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 244.93
Protein: 3.49 g
Carbs: 18.73 g
Total Fat: 19.49 g
Saturated Fat: 2.81 g
Cholesterol: 0 mg
Sodium: 19.91 mg
Fiber: 2.98 g

8/21/07 Corn Omelet With Smoked Mozzarella and Basil
From Chef Deborah Madison

Ingredients:
1 ear of corn, grilled or raw, the kernels sliced off the cob
2 eggs, beaten with 1 T of water
Sea salt and freshly ground pepper
Several basil leaves, slivered
About 1 oz grated smoked mozzarella cheese
1 T butter

Directions:
If you’re using new corn, put it in a skillet with a few tablespoons water and simmer until tender and heated through, a few minutes. Drain, and then add it to the beaten eggs and season with a couple pinches of salt, some pepper, and the basil. Stir in the cheese.

Wipe out the pan and melt the butter. When it foams, pour in the eggs and give them a couple of quick stirs around the pan. Cover with the plate you plan to eat from (it will warm it), lower the heat, and cook the eggs until pale gold on the bottom. Slide the omelet onto the plate, invert the pan over it, grasp the whole unit, and flip it over. With the omelet back in the pan, cook the second side just until it sets, about 1 minute.

Makes 1 serving

Nutrition Analysis Per Serving
Calories: 441.05
Protein: 23.21 g
Carbs: 27.65 g
Total Fat: 28.85 g
Saturated Fat: 14.14 g
Cholesterol: 468.72 mg
Sodium: 1021.67 mg
Fiber: 2.78 g

8/20/07 Mixed Berry Trifle
From Dietitian Katharine Anderson Garza of Fresno, California

Ingredients:
1 large package fat-free/sugar-free instant vanilla pudding, prepared (2 C skim milk)
8-oz tub fat-free whipped topping
2 C fresh strawberries, cut in half
1 C fresh raspberries
1 C fresh blueberries
1 angel food cake (12 oz), prepared

Directions:
Prepare angel food cake by cutting into 2-inch cubes. Prepare pudding according to package directions; refrigerate at least 1 hour. Gently mix berries together in large mixing bowl. In a large, clear trifle bowl, make and repeat layers until ingredients are used: angel food cake, pudding, fruit, and whipped topping. Top with fresh mint leaves as a garnish, if desired. Makes 8 servings

Nutrition Analysis Per Serving
Calories: 220.71
Protein: 5.14 g
Carbs: 47.43 g
Total Fat: 0.66 g
Saturated Fat: 0.14 g
Cholesterol: 1.23 mg
Sodium: 520.51 mg
Fiber: 2.83 g

8/17/07 Tropical Scallop Salad

Ingredients:
1½ lbs large sea scallops
5 slices canned pineapple drained of juice
4 C mixed salad greens
4 C torn romaine lettuce
1/3 C diced, peeled avocado
2 T mango lime salsa (see recipe)
2 T fresh lime juice
1½ tsp olive oil
½ tsp water

Directions:
Preheat grill to high heat.

Pat scallops dry with a paper towel. Coat scallops with cooking spray. Place scallops on grill rack; grill 3 minutes on each side or until done. Remove scallops. Add pineapple to grill rack; grill 2 minutes on each side. Remove and chop pineapple.

Combine salad greens, romaine, pineapple, and avocado in a large bowl.

Combine salsa, lime juice, olive oil, and ½ tsp water. Add dressing to salad, and toss well. Place salad into bowls. Arrange scallops over each salad.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 241.45
Protein: 29.87 g
Carbs: 18.70 g
Total Fat: 4.89 g
Saturated Fat: 0.65 g
Cholesterol: 56.13 mg
Sodium: 293.85 mg
Fiber: 2.58 g

8/16/07 Mango Lime Salsa

Ingredients:
1½ C chopped peeled mangoes
1½ C chopped cherry tomatoes
2 T minced fresh cilantro
1 T chopped onion
2 T fresh lime juice
½ tsp ground ginger

Directions:
Combine all the ingredients in a medium bowl; cover mango mixture and chill.

Makes 12 servings, ¼ C per serving

Nutrition Analysis Per Serving
Calories: 18.75
Protein: 0.33 g
Carbs: 4.75 g
Total Fat: 0.11 g
Saturated Fat: 0.03 g
Cholesterol: 0 mg
Sodium: 1.71 mg
Fiber: 0.68 g

8/15/07 Baked Pear
From Rita E. Carey, MS, RD, CDE

Ingredients:
1 ripe pear, cut in half and cored
Riesling wine
1 tsp butter or nonhydrogenated margarine
1 tsp maple syrup (omit or use artificial sweetener, if desired)
Ground flaxseed (optional)
Maple yogurt (optional)
Mint leaves and raspberries for garnish

Directions:
Preheat the oven to 350ºF. Place pear halves in a shallow baking dish with a little water or white wine. Chop butter and place over pear halves with sweetener of choice. Cover dish with foil and bake approximately 20 minutes.

Uncover pears and broil 5 to 10 minutes or until sugars start to caramelize. Sprinkle with a little flaxseed to increase the fiber content and top with maple yogurt, if desired. Garnish with a few mint leaves and/or raspberries.

Makes 1 serving

Nutrition Analysis Per Serving
Calories: 87
Carbs: 18 g
Total Fat: 2 g
Fiber: 3 g

8/14/07 BBQ Roasted Salmon
From Tami Broderick of Huntington Beach, California

Ingredients:
1 lb fresh, wild Atlantic salmon
¼ C pineapple juice
Juice of 1 large lemon (¼ C)

Directions:
Marinate salmon in juices for 1 hour, turning occasionally.

Rub Ingredients:
2 T brown sugar
1 tsp chili powder (slightly heaping)
Zest of 1 lemon
¾ tsp ground cumin
¼ tsp salt
½ tsp ground cinnamon

Directions:
Mix all rub ingredients together. Once salmon is done marinating, rub mixture on both sides of the fish and place in an 11- X 7-inch baking dish that has been sprayed with nonstick cooking spray. Cook at 400°F for about 12 minutes or until fish flakes easily; do not turn fish.

Nutrition Analysis Per Serving
Calories: 203
Carbs: 11 g
Total Fat: 7 g
Cholesterol: 62 g
Sodium: 207 mg

8/13/07 Cheese and Grilled Fruit Antipasto Plate With Honey-Orange Sauce
From Laura Pensiero, RD

Ingredients:
Honey Orange Sauce:
1/3 C unsweetened orange juice
2 T lemon juice
1½ T honey
¼ tsp ground ginger
Dash of nutmeg

Fruit:
1 lb firm black plums, halved and pitted
1 lb firm peaches, halved and pitted
1 lb firm nectarines, halved and pitted
Cooking spray

Cheese:
3 oz firm aged cow’s milk cheese such as Caciocavallo or Parmigiano-Reggiano
3 oz medium aged sheep’s milk cheese such as Manchego
3 oz young goat’s milk cheese

Garnish:
Mint sprigs

Directions:
Clean and heat the grill.

To prepare dressing, combine all ingredients for sauce and mix. Set aside.

To prepare fruit, place it on a grill rack coated with cooking spray; grill 3 minutes on each side. Remove from grill. Move fruit to cooler portions of the grill, if necessary, to prevent charring. Arrange the grilled fruit on serving plates along with one piece of each cheese. Drizzle fruit and cheese with dressing. Garnish with mint sprigs, if desired.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 204.71
Protein: 9.68 g
Carbs: 23.35 g
Total Fat: 8.92 g
Saturated Fat: 5.48 g
Cholesterol: 23.13 mg
Sodium: 370.68 mg
Fiber: 2.64 g

8/10/07 Key Lime Pie
From Brenda McGahagin, RD, of Austin, Texas

Ingredients:
1 C sugar
1/3 C cornstarch
½ tsp salt
¼ C cool water
1½ C lite coconut milk
6 T Key Lime or lime juice
3 egg yolks
3 T butter (or dairy-free margarine)
2 tsp fresh grated lime peel
1 package (6 oz) ginger cookies or shortbread cookies
2 T melted butter or dairy-free margarine (optional)

Directions:
To prepare crust, pulse cookies in food processor until crumblike. Add melted butter or margarine, if desired, for additional moisture. Press cookie crumb crust into pie plate. Bake for 10 minutes at 350°F.

Mix cornstarch with sugar in a saucepan. Stir in water, salt, and coconut milk. Cook on low heat, stirring constantly until very thick. Stir in lime juice and continue to heat. Cook, stirring constantly until thick. In separate dish, beat egg yolks lightly. Beat in about 1/3 C of the hot mixture to yolks; stir egg yolk mixture into the saucepan mixture and cook, stirring constantly, for about 2 minutes longer.

Remove from heat. Add butter (or margarine), lime peel, and let cool. Pour cooled filling into the crust. Refrigerate until firm. Garnish with lime slices or mint sprigs, if desired.

Makes 8 servings

Nutrition Analysis Per Serving
Calories: 302.58
Protein: 1.82 g
Carbs: 48.86 g
Total Fat: 10.91 g
Saturated Fat: 5.59 g
Cholesterol: 90.12 mg
Sodium: 336.01 mg
Fiber: 0 g

8/9/07 Greenhouse Gazpacho
From Suzy Badaracco, MS, RD

Ingredients:
1 tsp honey
1 T balsamic vinegar
2 T fresh basil
¼ C fresh cilantro
1/8 tsp ground cumin
Dash of Tabasco sauce
1 T olive oil
¼ tsp salt
¼ tsp black pepper
4 C cold tomato juice
1 small onion, minced
2 C fresh tomatoes, diced
1 C red pepper, minced
1 C green pepper, minced
1 cucumber, diced
1 scallion, chopped
1 clove garlic, minced
Juice of one lime

Directions:
Combine all ingredients and chill for at least 2 hours. This soup can be puréed, if desired.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 93.51
Protein: 2.79 g
Carbs: 15.86 g
Total Fat: 2.66 g
Saturated Fat: 0.40g
Cholesterol: 0.00 mg
Sodium: 558.61 mg
Fiber: 3.56 g

8/8/07 Low-fat Cookbook Contest Winner: Mediterranean Shrimp and Pasta
From Sarah Silliman, RD, LD, of Camden, Arkansas

Ingredients:
2 T olive oil
3 cloves garlic, minced
3 green onions, chopped
4 oz fresh mushrooms
1 small jar (6 oz) marinated artichokes, undrained
6 chopped Roma tomatoes
2 tsp dried Italian seasoning
Fresh rosemary to taste
¼ C white wine
¼ tsp salt
¼ tsp pepper
1 lb fresh peeled and deveined shrimp
8 to 10 oz Fettuccini noodles

Directions:
Cook noodles according to package directions. Heat olive oil; add chopped onions and garlic. Cook until tender. Add next 8 ingredients. Simmer for 5 minutes. Add shrimp and cook additional 3 minutes. Serve over noodles.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 508.45
Protein: 32.13 g
Carbs: 53.24 g
Total Fat: 16.56 g
Saturated Fat: 2.7 g
Cholesterol: 172.37 mg
Sodium: 716.95 mg
Fiber: 2.84 g