Recipe of the Day -- September 2007

10/02/07 Asian Lettuce Wraps

Ingredients:
½ C reduced-fat peanut butter
1/4 cup honey
2 T hoisin
2 T water
2 tsp fresh lime juice
1/8 tsp ground red pepper
Cooking spray
1 lb skinless, boneless chicken breast halves
12 romaine lettuce leaves
2 C julienne-cut carrots
1 C julienne-cut seeded peeled cucumbers
1 C fresh sprouts

Directions:
Combine first six ingredients in a bowl and whisk. Set aside. Coat a large nonstick skillet with cooking spray and place over medium-high heat. Add chicken; thoroughly cook each side until done, cool, then slice into strips. Divide chicken evenly among lettuce leaves; top with carrot, cucumber, and sprouts. Roll up and serve with sauce.

Makes 6 servings (serving size: 2 wraps and 2 tablespoons sauce)

Nutrition Analysis Per Serving
Calories: 295.61
Protein: 24.21 g
Carbs: 31.87 g
Total Fat: 9.28 g
Saturated Fat: 1.96 g
Cholesterol: 43.85 mg
Sodium: 369.13 mg
Fiber: 3.94 g

9/25/07 Crab Melts

Ingredients:
½ C diced imitation crab
5 chopped black olives
6 cherry or grape tomatoes, halved
1 diced green onion
1 oz low-fat Swiss cheese
1 whole wheat English muffin

Directions:
Mix crab with olives, tomatoes, and onion. Divide evenly over English muffin halves. Place ½ oz Swiss cheese over each English muffin half. Put under broil until cheese is melted.

Nutrition Analysis Per Serving
Calories: 300
Protein: 20 g
Carbs: 45 g
Total Fat: 8 g

9/24/07 Sautéed Spanish Chorizo With Roasted Bell Peppers, Goat Cheese, Garlic, and Basil
From The Inn of the Five Graces in Santa Fe, New Mexico

Ingredients:
6 to 8 oz roasted red pepper
4 oz chorizo
3 oz goat cheese
5 to 6 fresh basil leaves
1 clove fresh garlic, finely diced
2 T white wine

Directions:
Roast peppers over an open flame until well charred, then place in a bowl and cover with plastic wrap. When the peppers are cool enough to handle, peel, seed, and julienne them. Dice chorizo into 1/4-inch pieces. Heat about 1 ounce olive oil and begin to sauté the chorizo, draining any excess fat. Add roasted peppers, garlic, and white wine, finish with roughly chopped basil, and place into dish. Sprinkle with goat cheese and garnish with basil on top.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 228.77
Protein: 11.49 g
Carbs: 4.53 g
Total Fat: 17.2 g
Saturated Fat: 8.47 g
Cholesterol: 41.74 mg
Sodium: 685.14 mg
Fiber: 0.04 g

9/20/07 Ravens’ Restaurant Sea Palm Strudel
From Jeff Stanford of the Stanford Inn by the Sea, Ravens’ Restaurant

Ingredients:
Filling:
4 oz sea palm, soaked for 5 minutes in enough warm water to cover
4 C water
6 T tamari
1 C brown rice syrup
1 T grated fresh ginger
1 onion, thinly sliced
2 carrots, julienned
3 T sesame oil

Phyllo Wrapping:
1 package whole-wheat phyllo dough
Olive oil with pastry brush for spreading on phyllo sheets
Black sesame seeds

Directions:
Preheat oven to 450°F. In a large saucepan, combine drained sea palm, 4 C water, tamari, and rice syrup. Over medium heat, bring mixture to a slow boil. Lower heat and simmer until the liquid turns to syrup (about 15 minutes). Add ginger, remove from the heat, and cool. In a medium saucepan, sauté the onion and carrots in the sesame oil. Lower heat and caramelize the onions and carrots. Set aside to cool.

To assemble, lay down one sheet of phyllo dough and brush lightly with oil. Place a second sheet on top of the first and brush again with oil. Repeat with a third layer. Sprinkle black sesame seeds over the whole third sheet. Layer two more sheets of phyllo, brushing each with oil (total of 5 layers). Sprinkle black sesame seeds on top layer. Spread a 3-inch-wide strip of the cooled sea palm mixture evenly across the bottom of the phyllo sheets, leaving 2 inches at the bottom. Lift the bottom edge up and over the sea palm mixture, rolling and securing the mixture. Then place a 3-inch-wide strip of the cooled carrot and onion mixture evenly across the top of the secured sea palm mixture. Roll the sea palm up and over the mixture, securing it. Continue to gently roll up. Place, seam side down, onto a greased baking sheet. (If you’d rather, you can freeze the sea palm.) Bake in a 450°F oven for 15 to 20 minutes or until golden brown and heated through. Allow to rest for 5 to 10 minutes.

Using a serrated knife, slice the Sea Palm Strudel into 4-inch pieces. You can either place them on the plate whole or cut each piece in half and place them on the plate with vegetable stir-fry between them. Serve with a favorite berry fruit chutney.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 442.8
Protein: 8.4 g
Carbs: 90.81 g
Total Fat: 10.61 g
Saturated Fat: 1.52 g
Cholesterol: 0 mg
Sodium: 1712.26 mg
Fiber: 21.11 g

9/19/07 Razzle Dazzle Raspberry Torte
From Executive Chef Diane Halferty of Corpus Christi, Texas

Ingredients:
1½ C unbleached flour
1 C oat flour
1½ C Splenda sugar substitute
1/2 C unsweetened cocoa powder
2 tsp baking soda
1 C strong coffee, cooled to room temperature, or 1 C water
1½ C skim milk
2 tsp pure vanilla extract
¾ C raspberry seedless fruit spread

Frosting:
2 C light whipped topping (thawed)
½ C nonfat raspberry yogurt

Garnishes:
Orange zest strips
Fresh raspberries

Directions:
In a mixing bowl, combine the flours, Splenda, cocoa, and baking soda; stir to mix well. Add the coffee or water, milk, and vanilla extract. Mix with a whisk until batter is smooth (batter will be thin).

Spray four 8-inch round pans with butter-flavored nonstick cooking spray. Divide the batter among the pans. Heat oven to 350ºF and bake the torte for 18 to 20 minutes or just until the top springs back when lightly touched and a wooden pick inserted in the center comes out clean. Do not overbake. Cool cakes in the pans on a wire rack to room temperature.

Invert one cake onto a serving plate and spread with ¼ of the fruit spread. Add the next two layers, spreading each with the spread, and then top with the final layer.

Place the whipped topping in bowl and gently fold in the yogurt. Spread the frosting over the sides and top of the cake. Chill the cake, covered, for several hours. Garnish with orange zest strips and fresh raspberries. Cut into wedges to serve.

Note: A raspberry purée (1 pint fresh raspberries with Splenda to sweeten, puréed in a blender, then sieved) can be served over or around the torte, if desired.

Makes 16 servings

Nutrition Analysis Per Serving (without purée)
Calories: 210 kcals
Protein: 3.7 g
Total Fat: 1.8 g
Cholesterol: 0 mg
Sodium: 126 mg
Fiber: 2 g

9/17/07 Melon and Mango Soup
From Chef Kyle Shadix, MS, RD

Ingredients:
1 large cantaloupe (or other melon or fruit), cut into small cubes (4 to 6 C)
2 mangoes, peeled, pitted, and chopped
1/3 C white grape juice
2 T honey
¼ C dry white wine
Juice of three limes
Fresh mint, to garnish

Directions:
Combine cantaloupe, mango, grape juice, honey, and white wine in a pan and heat to boiling. Remove from heat and transfer mixture to a blender or food processor. Add lime juice and blend until smooth. Chill. Pour into glass bowls, garnish with mint, and serve.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 173.91
Protein: 1.83 g
Carbs: 39.83 g
Total Fat: 0.67 g
Saturated Fat: 0.17 g
Cholesterol: 0 mg
Sodium: 18.41 mg
Fiber: 2.97 g

9/14/07 The Applejack Wrap
From Chef Kyle Shadix, MS, RD

Ingredients:
2 oz honey turkey
3 thin slices red onion
4 thin apple slices
2 slices cheddar cheese
1 T garlic mayo (1 C mayo with 1 clove minced garlic)
1 red pepper tortilla

Makes 2 servings

Nutrition Analysis Per Serving
Calories: 200
Protein: 12 g
Carbohydrates: 9 g
Total Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 50 mg
Sodium: 711 mg
Fiber: 5 g

9/13/07 Chocolate Custard Cake With Blueberries
Cook’s tip: This flanlike cake isn’t a high riser—it doesn’t contain any flour or leavening agent.

Ingredients:
Cake:
Vegetable oil spray
14-oz can nonfat sweetened condensed milk
Egg substitute equivalent to 5 eggs
½ C 1% milk
½ C Splenda
¼ C nonfat or low-fat chocolate syrup

Topping:
1¼ C seedless all-fruit preserves (fruit of choice)
10 oz fresh or frozen blueberries, thawed
1 T powdered sugar (optional)

Directions:
Preheat the oven to 350ºF. Spray an 8-inch nonstick round cake pan with vegetable oil spray. Cut a circle of parchment paper or wax paper to fit the bottom of the pan. Place paper in pan. If using wax paper, spray the top with vegetable oil spray.

In a large bowl, whisk together all cake ingredients. Pour into prepared pan.

Place the pan in the middle of a 12- X 17- X 1-inch jellyroll pan and fill jellyroll pan half full with warm water, or place cake pan in a baking pan (the bottom of a broiler pan works well), and add warm water to a depth of 1 inch.

Bake for 40 to 45 minutes, or until a toothpick inserted in the center of the cake comes out clean. Remove cake pan from water and let cool on a wire rack for 10 minutes. Carefully invert onto a plate (it is not necessary to loosen sides first) and remove paper.

Let cool for 15 minutes. While cake is cooling, heat preserves in a small saucepan over low heat, stirring occasionally.

Top the cake with a thin coating of the preserves. Sprinkle with about half of the blueberries. Cut the cake into 10 pie-shaped slices. Spoon remaining preserves on each dessert plate. Place each cake slice on preserves. Top with remaining blueberries, then dust lightly with powdered sugar.

For a more formal presentation, place blueberries in a ring around the top of the cake before cutting. Sprinkle any remaining berries on the dessert plates.

Makes 12 servings

Nutrition Analysis Per Serving
Calories: 269.13
Protein: 6.15 g
Carbs: 60.87 g
Total Fat: 0.28 g
Saturated Fat: 0.14 g
Cholesterol: 3.98 m
Sodium: 115.19 mg
Fiber: 0.82 g

9/12/07 Tuna Wrap
From Chef Monty Lowans

Ingredients:
Wrap:
1 lb fresh tuna, canned or packed (preferably albacore)
1 lb baby spinach, cleaned and trimmed (you can substitute lettuce)
2 C cherry tomatoes, halved
1 C mandarin oranges
4 (12-inch) tortillas—flavored, plain, or whole wheat

Dressing:
2 C plain nonfat or low-fat yogurt
3 T rice wine vinegar
1 T minced ginger (or substitute 1 tsp dried ginger)
1 T light soy sauce
1 T fresh lime juice
1 T fresh lime zest
2 T fresh orange juice
1 T orange zest
2 T light or dark brown sugar
½ tsp crushed red pepper (optional)

Directions:
Mix ingredients for dressing (which can be made a day ahead) and keep cold. Brush lightly with oil or use a cooking spray such as Pam. Grill tuna until just firm, turning once, and hold until ready for wrap assembly.

To assemble wraps: Place a tortilla on a flat, dry surface. Spread about 2 T of dressing on the tortilla. Layer in order: 2 C loose fresh spinach (or lettuce), 4 oz tuna, ½ C tomatoes, ¼ C mandarin oranges. Drizzle another tablespoon of dressing across the top. Wrap burrito style. Cut completed wrap on the bias (at an angle) and serve with extra dressing.

Makes 1 wrap

Nutrition Analysis Per Serving
Calories: 259
Carbs: 26 g
Total Fat: 3 g
Saturated Fat: 1 g
Sodium: 278 mg
Fiber: 3 g

9/11/07 Island Cobb Salad

Ingredients:
4 C Boston lettuce
1 lb medium raw shrimp, cooked and peeled
1 C cubed peeled papaya
1 C cubed fresh pineapple
1/3 C chopped peeled avocado
½ C chopped red bell pepper
1 (15-oz) can black beans, rinsed and drained
½ C shredded reduced-fat Monterey Jack cheese
¼ C chopped unsalted macadamia nuts

Directions:
Arrange lettuce on plate. Layer on or mix shrimp, papaya, pineapple, avocado, bell pepper, black beans, and cheese on top of lettuce. Sprinkle top with nuts.

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 356.35
Protein: 35.20 g
Carbs: 30.98 g
Total Fat: 10.77 g
Saturated Fat: 3.21 g
Cholesterol: 179.87 mg
Sodium: 442.18 mg
Fiber: 8.87 g

9/10/07 Recipe Contest Winner Lite Lemon Cake
From Mandy G. Armentor, RD, LDN, of New Iberia, Louisiana

Ingredients:
1 round prepared low-sugar angel food cake
½ C fat-free milk
1 package (4 serving size) lemon sugar-free instant pudding
1 8-oz tub sugar-free or lite whipped topping, thawed
8 oz fat-free, low sugar, or no sugar added lemon yogurt
Strawberries or blueberries for garnish

Directions:
Prepare angel food cake by slicing it horizontally to create two layers. Mix pudding and milk until well dissolved, beating for about 1 minute. Add yogurt to pudding mixture and mix well. Next add ½ of the tub of whipped topping to yogurt and pudding mixture to create the frosting. Place one layer on a serving platter and frost top and sides. Place the other layer on top of frosted layer, frosting the top and sides. Place strawberries and/or blueberries in middle of cake or on top.

Makes 16 servings

Nutrition Analysis Per Serving
Calories: 143
Carbs: 28 g
Fat: 2 g
Sodium: 317 mg

9/7/07 Prawns Sautéed With Tomatoes, Basil, Garlic, White Wine, and Feta
From The Inn of The Five Graces in Santa Fe, New Mexico

Ingredients:
20 fresh shrimp (16/20), peeled and deveined
½ pint of cherry or grape tomatoes, cut in half
1 to 2 finely chopped cloves fresh garlic
2 T olive oil (approximately)
3 oz feta cheese
2 oz fresh basil leaves
½ C white wine
2 T whole butter, cubed
Salt and pepper

Directions:
Sauté shrimp over high heat, deglaze with white wine and reduce slightly, add tomatoes and garlic, mount with butter, and finish with chopped basil and crumbled feta cheese. Season and serve in wide rim bowl garnished with soft herbs (chives, parsley, basil).

Makes 4 servings

Nutrition Analysis Per Serving
Calories: 240.19
Protein: 10.95 g
Carbs: 4.28 g
Total Fat: 18.05 g
Saturated Fat: 7.96 g
Cholesterol: 87.39 mg
Sodium: 334.01 mg
Fiber: 1.02 g

9/6/07 Chicken and Grilled Stone Fruit Barley Salad
From Laura Pensiero, RD

Ingredients:
1½ C hulled barley (you can substitute pearl barley*)
8 C water
2½ T olive oil
2 T fresh lemon juice
2 T fresh orange juice
1½ tsp grated ginger zest
1 tsp Dijon mustard
Sea salt, to taste
Ground pepper, to taste
2 ripe nectarines, halved and pitted
2 ripe peaches, halved and pitted
2 C (¼-inch) cubed cooked chicken breast (about 10 oz)
1/3 C thinly julienned red onion
¼ C chopped fresh cilantro

*If substituting pearl barley, there is no need to soak it. Decrease the cooking time to 40 to 45 minutes.

Directions:
In a medium saucepan, soak the barley in the water for at least 2 and up to 12 hours. Bring water to a boil, cover, and reduce heat. Simmer until the barley is tender, about 1 hour to 1 hour and 10 minutes. Drain, then transfer to a large bowl and cool to room temperature; set aside.

In a small bowl, whisk together 2 T of the oil, lemon and orange juices, ginger, and Dijon mustard. Season to taste with salt and pepper, then toss into the barley salad, stirring to combine well.

Clean and heat the grill or a grill pan set over medium-high heat. Evenly brush the remaining oil over the fruit. Cook for 3 minutes on each side or until slightly softened and well marked; let cool. Cut the fruit into cubes. Add the fruit, chicken, onion, and cilantro to the barley, tossing gently.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 344.31
Protein: 20.53 g
Carbs: 48.66 g
Total Fat: 8.35 g
Saturated Fat: 1.45 g
Cholesterol: 40.16 mg
Sodium: 60.13 mg
Fiber: 9.21 g

9/4/07 Lamb Chops With Pomegranate Molasses
From Corporate Chef Scott Uehlein of Canyon Ranch in Tucson, Ariz.

Ingredients:
6 4-oz lamb chops
1 T lemon zest
1 tsp salt
¾ tsp pepper
2 T pomegranate molasses (or pomegranate syrup)

Directions:
Preheat grill or broiler. In a small bowl, mix lemon zest, salt, and pepper. Dust lamb chop on each side with lemon zest mixture. Grill or broil lamb chops until cooked through, about 3 to 5 minutes per side. Serve 1 tsp pomegranate molasses with 3 oz grilled lamb chop.

Makes 6 servings

Nutrition Analysis Per Serving
Calories: 200
Protein: 25 g
Carbs: 5 g
Total Fat: 9 g
Cholesterol: 81 mg
Sodium: 377 mg
Fiber: 1 g

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