Wednesday, March 12, 2014

Very Lemony Chicken


Using skinless chicken breasts means this tangy dish is lower in saturated fat and cholesterol.
1-1/2 lb
chicken breast, skinned and fat removed
1/2 C
fresh lemon juice
2 Tbsp
white wine vinegar
1/2 C
fresh sliced lemon peel
3 tsp
chopped fresh oregano or 1 tsp dried oregano, crushed
1 medium  
onion, sliced
1/4 tsp
to taste
black pepper
1/2 tsp
  1. Place chicken in 13x9x2-inch glass baking dish.
  2. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally.
  3. Sprinkle with salt, pepper, and paprika.
  4. Cover and bake at 325ยบ F for 30 minutes. Uncover and bake 30 minutes more or until done.
Yield: 4 servings--Serving Size: One chicken breast with sauce
Each serving provides:
Calories: 154
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 63 mg
Sodium: 202 mg 
recipe from the DASH diet, Heart healthy

Tuesday, January 28, 2014

Minty meatballs with feta-dill dip, gluten free

This is a recipe my good friend Helen shared with me. She said"you make it and let me know". So, i did and as usual made some modifications to help people with food sensitivities.The meat balls are very tasty and can be eaten alone or with another dip/sauce like a marinara. However, the feta-dill dip adds a wonderful tang!
Makes 24 large meatballs

1 1/2 lean ground beef / i used turkey breast
1 cup cooked quinoa
1 cup fresh flat-leaf parsley, finely chopped, plus more for garnish
1/2 cup fresh mint, finely chopped
1 egg, lightly beaten or two egg whites
2 cloves garlic, finely chopped
1/2 cup 1 percent milk / i used unsweetened coconut milk
1 1/2 tsp salt / i did not use any added salt
1/2 tsp black pepper
1/4 tsp allspice
parchment paper

In a bowl, mix together all ingredients until combined.  Cover with plastic wrap and refrigerate at least 1 hour.  heat 425 f.  Form meat mixture into 24 oval balls (about 3 tbs each).  Arrange on 2 cookie sheets lined with parchment paper. Bake 8 minutes; turn and bake 10 minutes more.

feta-dill dip
1 cup nonfat Greek yogurt
1/2 cup flat-leaf parsley
2 tsp white-wine vinegar
4 oz crumbled feta / i used non-fat feta
1 cup fresh dill
freshly ground black pepper

in a food processor, place yogurt, parsley, vinegar and all but 1 tsp dill.  Blend until smooth.  Transfer to a bowl: top with remaining dill and pepper.

Wednesday, January 15, 2014

Fresh Vietnamese Spring Rolls for Super Bowl

2 tsp sesame oil
3 Tbs chopped green onions
1 Tbs finely minced garlic
1 Tbs finely chopped of grated fresh ginger
2 cups shredded green cabbage
4 fresh shiitake mushrooms, stemmed, caps thinly sliced
2 small zucchini, cut into matchstick-size strips
1 carrot, cut into matchstick-sized strips
1 Tbs low sodium soy sauce or coconut aminos

Heat sesame oil in a large nonstick skillet over medium-high heat. Add green onions, garlic and ginger;stir-fry 1 minute.
Add cabbage, mushrooms,zucchini and carrot; stir-fry until vegetables are crisp tender. about 3 minutes.
Add 1 Tbs soy sauce and stir to coat veggies, about 30 secs. transfer mixture to colander and drain off liquid.  cool
Rice-paper wrappers (found in Asian  grocery stores)
makes about 12 small rolls
Rice wrappers need to be soaked briefly in warm water to soften them. To make it easier, use a pie pan, a tart pan or a wide dinner plate big enough to hold the flat wrapper.
Place one softened wrapper on a low- lint towel, place a large spoonful of the veggie mixture in the center  section of the wrapper and roll up by folding in sides, then roll up tightly.
Peanut Sauce Dip
2 Tbs smooth peanut butter
1 1/2 tsp tomato paste
1/4 cup hoisin sauce
1/3 cup water
1 1/2 tsp minced garlic
1 tsp crushed red pepper (optional)

In a small heavy sauce pan,combine all ingredients and  blend until smooth. Heat over medium-high heat and cook 3 to 4 minutes until thickened. remove from heat and cool slightly.
Note: if you want to cut calories, use 2 Tbs. powdered peanut butter. PB2 brand.