Fried Rice with Scallions, Edamame and Tofu
Ingredients
Makes 4 servings (serving size: 1 1/2 cup)
1 tbsp plus 1 tsp canola oil
2 large cloves garlic, minced (about 2 tsp)
4 scallions (white and green parts), thinly sliced
1 tbsp peeled and minced fresh ginger
4 cups cooked brown rice
3/4 cup seeded and finely diced red bell pepper
3/4 cup frozen shelled edamame, cooked according to package directions and drained
1/2 cup fresh or frozen (thawed) corn kernels
6 oz. firm tofu, cut into 1/4-in cubes
2 large eggs, beaten
3 tbsp low-sodium soy sauce
Directions
Heat 1 tbsp of the oil in a wok or large skillet over high heat until very hot but not smoking. Add the garlic, scallions and ginger, and cook, stirring until softened and aromatic, 1 to 2 minutes. Add the rice, red pepper, edamame, corn and tofu and cook, stirring, until heated through, about 5 minutes.
Make a 3-inch well in the center of the rice mixture. Add the remaining 1 tsp oil, then add the eggs and cook until nearly fully scrambled. Stir the eggs into the rice mixture, then add the soy sauce and incorporate thoroughly. Serve hot.
Nutrition Facts
Per Serving:
Calories 400
Total fat 12.5g (Sat fat 2g, Mono fat 4.5g, Poly fat 2.5g)
Protein 16.5g
Carb 56g
Fiber 7g
Cholesterol 106mg
Sodium 465mg
Recipe courtesy of The Food you Crave (Taunton, 2008)
Lemony Lentil Soup
Ingredients
2 tsp canola oil
1 small onion, chopped
1 large carrot, peeled and chopped
2 stalks celery, chopped
2 cloves garlic, minced
16 oz. green lentils
12 cups low-sodium chicken broth, plus more as needed
1 tsp dried basil
1 tsp dried thyme
1 tsp salt
6 cups chopped kale leaves (about 6 oz.)
3 tbsp fresh lemon juice
1 tsp finely grated
lemon zest
Directions
Heat the oil in a 6-quart pot over medium-high heat. Add the onion and cook, stirring until softened and translucent, 3 to 5 minutes. Add the carrot, celery and garlic and cook covered, stirring occasionally, until the carrots are softened, about 5 minutes. Add 12 cups of the broth, the lentils, basil, thyme and salt, and bring to a boil. Reduce the heat to low, add the kale, and cook until the lentils are tender, 30 to 35 minutes, adding more broth if necessary. Stir in the lemon juice and zest. Serve.
Recipe courtesy of So Easy, Luscious Healthy Recipes for Every Meal of the Week (Wiley, 2009)
Southwestern Slaw
Ingredients
Makes 12 servings (1 serving: 3/4 cup)
1 medium jicama, peeled and sliced into thin strips (about 3 cups)
1/4 head red cabbage, cored and thinly sliced (about 5 cups)
1 small red onion, cut in half and thinly sliced into half-moons
1/2 cup chopped fresh cilantro leaves
1/4 cup mayonnaise
1/2 cup low-fat buttermilk
1 tbsp fresh lime juice
Salt and freshly ground black pepper to taste
Directions
In a large serving bowl, toss together the jicama, cabbage, onion and cilantro. In a small bowl, whisk together the mayonnaise, buttermilk, and lime juice and season with salt and pepper. Pour the dressing over the vegetables and toss to coat. This will keep in the refrigerator in an airtight container for about 3 days.
Nutrition Facts
Per Serving:
Calories 75
Total fat 4g (Sat fat 0.5g, Mono fat 0g, Poly fat 0g)
Protein 1.5g
Carb 9g
Fiber 4g
Cholesterol 2mg
Sodium 54mg
Recipe courtesy of The Food You Crave (Taunton 2008)
Apple Brown Betty
Ingredients
Makes 6 servings (serving size: 1 cup)
5 large apples (about 2 lbs), peeled and thinly sliced
1 cup apple cider
3 tbsp brown sugar
1 tsp vanilla extract
1 tsp ground cinnamon
2 tbsp unsalted butter
3 slices whole wheat bread (1 oz each; crusts included), or enough to make about 21/4 cups crumbs
3 tbsp chopped walnuts
Directions
Preheat the oven to 350 ° F. Combine the apples, apple cider, 1 tbsp of the brown sugar, the vanilla and 1/2 tsp of the cinnamon in a large saucepan over medium-high heat. Cook, stirring occasionally, until the apples are tender but still retain their shape, about 10 minutes. Stir in 1 tbsp of the butter until melted, remove from the heat, and transfer the apple mixture to a 9-inch pie plate or a ceramic dish.
Place the bread in the food processor and process until crumbs are formed, about 15 seconds. Melt the remaining 1 tablespoon butter in the microwave for 20 seconds. Toss the crumbs with the melted butter, walnuts, remaining 2 tablespoons of brown sugar, and remaining 1/2 teaspoon of cinnamon. Scatter the crumb mixture on top of the apples and bake for 30 minutes, until the topping is crisped and lightly browned.
Nutrition Facts
Per serving:
Calories 230
Total fat 7g
Sat fat 3g
Mono fat 1.5g
Poly fat 2g
Protein 3g
Carb 42g
Fiber 6g
Cholesterol 10mg
Sodium 75mg
Recipe courtesy of So Easy: Luscious Healthy Recipes for Every Meal of the Week (Wiley, 2009)
