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FOODIE FRIDAY
Below are some great samples from some of our best Foodie Friday recipes!

Summer Time Potato Salad

Potatoes have gotten a bad rap in the low-carb diet fad but the truth is that they are full of good nutrition like vitamin C, potassium and fiber and can be part of a balanced diet. This recipe calls for leaving the skin on because that’s where so much of the good stuff is, using a heart healthy fat, olive oil, instead of a heart unhealthy fat, mayonnaise, and the recipe makes sure flavor doesn’t take backseat to health. This light, refreshing take on a summer favorite is sure to make the day a little brighter.

     Ingredients

• 2 pounds russet potatoes, (about 3 medium)
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 1/2 teaspoon salt
• Freshly ground pepper, to taste
• 4 scallions, thinly sliced
• 1/4 cup chopped fresh mint

 

Directions

1. Place potatoes in a large saucepan or Dutch oven and cover with lightly salted water. Bring to a boil and cook until tender, 25 to 30 minutes. Drain and rinse with cold water. Transfer to a cutting board. Let cool for 20 minutes. Cut the cooled potatoes into 1/2-inch pieces.
2. Whisk lemon juice, oil, salt and pepper in a large bowl. Add the potatoes and toss to coat.
3. Just before serving, add scallions and mint to the salad and toss gently.

Notes

• Make Ahead Tip: Prepare through Step 2; cover and refrigerate for up to 2 days. Add additional lemon juice and/or salt to taste

Nutrition Info

Servings: 8   Serving Size: about 2/3 cup

Per serving:143 calories; 5 g total fat: 1 g saturated fat; 0 mg cholesterol; 22 g carbohydrates; 3 g protein; 2 g fiber; 153 mg sodium; 516 mg potassium.

Recipe adapted from www.EatingWell.com

Salsa Orange Chicken 

Chicken is a lean protein that easily takes on different flavors and personalities but, all too often we get into a food rut and stick to the same few recipes. Kick it up a notch and try this fun twist using both salsa and orange marmalade. Don’t forget to pair this lean protein with half a plate full of vegetables, a glass of low-fat dairy and serve with the whole grain brown rice.

Ingredients

• 2 cups uncooked brown rice
• 1 pound boneless skinless chicken breasts, cut into 1-inch cubes
• 2 teaspoons canola oil
• 1 cup chunky salsa
• 1/4 cup orange marmalade
• 2 tablespoons lime juice
• 1 tablespoon brown sugar
• 1/4 teaspoon ground allspice
• 2 tablespoons minced fresh cilantro

 

Directions

• Cook rice according to package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat for 5 minutes or until no longer pink.

 

• Stir in the salsa, marmalade, lime juice, brown sugar and allspice. Bring to a boil. Reduce heat; simmer, uncovered, for 2 minutes. Sprinkle with cilantro. Serve with rice.

 

Nutrition Info:  Servings: 4         

Serving size: 2/3 cup of chicken with 3/4 cup of rice

Per serving:  397calories, 6g total fat, 1g Saturated fat, 63mg cholesterol, 53g carbohydrates, 27g protein, 4g fiber, 357mg sodium

Recipe Adapted from TasteofHome.com

Not-so-devilish Deviled Eggs

The culinary term “deviled” refers to a heavily seasoned dish. Personally, I think deviled eggs get their name from making me want to eat so many of them when I know they’re not good for me! The classic recipe is a heart blocking combination of saturated fat, cholesterol and calories…that tastes so good (the devilish part). In this not-so-devilish recipe you reduce the number of yokes, use a lower saturated fat mayo and substitute some of the mayo for cottage cheese. The cottage cheese keeps the velvety texture, takes on the flavor of the mayo and eggs and helps keep this recipe a favorite without the battle between good and evil.

Ingredients

• 12 large hard-boiled eggs, peeled
• 1/3 cup nonfat cottage cheese
• 1/4 cup low-fat mayonnaise
• 3 tablespoons minced fresh chives or scallion greens
• 1 tablespoon sweet pickle relish
• 2 teaspoons yellow mustard
• 1/8 teaspoon salt
• Paprika for garnish

Directions

1. Hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.
2. Halve eggs lengthwise with a sharp knife. Gently remove the yolks. Place 16 yolk halves in a food processor (discard the remaining 8 yolk halves). Add cottage cheese, mayonnaise, chives (or scallion greens), relish, mustard and salt; process until smooth.
3.  Spoon about 2 teaspoons yolk mixture into each egg white half. Sprinkle with paprika, if desired.

Cooks Tips:

• To make ahead: Cover and refrigerate for up to 1 day.
• Eggs cannot sit out unrefrigerated more than 2 hours; they will become unsafe to eat. On a buffet keep them below 140 degrees F or place them back in the fridge before the 2 hour time limit is up.

Nutrition Info:  Servings: 24

Per serving:  34 calories, 2 g total fat, 1g Saturated fat, 71 mg cholesterol 1 g carbohydrates, 3g protein, 0 g fiber, 85 mg sodium, 31 mg potassium

Recipe Adapted from EatingWell.com

 

Corn, Tomato, Avocado Salad

Spring is here and with it comes spring produce. This salad brings together complimentary flavors and good-for-you nutrition. You might think corn has little nutritional value but in fact it is rich in fiber and provides healthy eye nutrients lutein and zeaxanthin. Tomatoes add lots of good things to this dish including potassium, vitamins A and C and calcium. The avocados may take the cake out of this trio though. Avocados are a good source of fiber, contain heart-healthy monounsaturated fat and have more potassium than a banana. But you aren’t really thinking about all the good-for-you-nutrition when you’re caught up in the delicious flavors of spring. Enjoy.

 Ingredients

• 1 ear corn (husk and silk removed) or 2 cups frozen corn
• 2 pints cherry, grape, or pear tomatoes, halved (or quartered if large)
• 1 avocado, halved, pitted, peeled, and diced
• 2 scallions, thinly sliced
• 2 tablespoons fresh lime juice
• 1 tablespoon vegetable oil, such as safflower
• ¼ teaspoon Coarse salt and ground pepper each

Directions

1. If using corn on the cob; stand ear in a large wide bowl; with a sharp knife, carefully slice downward to remove the kernels, discard cob. If using frozen corn, cook according to directions and drain.
2. Add tomatoes, avocado, scallions, lime juice, and oil to corn. Season with salt and pepper, and toss gently to combine.

 

Nutrition Info:  Servings: 4

Per serving:  160 calories, 11 g total fat, 2 g Saturated fat, 0 mg cholesterol 15 g carbohydrates, 3g protein, 6 g fiber, 135mg sodium

Recipe Adapted from MarthaStewart.com

Strawberry yogurt bites

This unexpected marriage of Jell-O and yogurt is a fun and refreshing snack or dessert on a warm day. It’s more nutritious than just plain Jell-O because you get good dairy nutrition like calcium, protein, potassium and vitamin D. Other high points about this recipe are that it’s easy to prepare, makes a large amount, you can get creative by mixing and matching Jell-O and yogurt flavors and they present well as a party dish. Have fun with this jiggly treat.

Ingredients

• 3 (6 oz) containers strawberry low-fat yogurt
• 1 pkg (3oz) Jell-O Strawberry flavored gelatin
• 8 fresh strawberries, halved

 

Directions

1. Mix yogurt and dry gelatin mix in microwaveable bowl. Microwave on high 5 min. or until gelatin is completely dissolved, stirring every 2 min.
2. Spoon into 16 paper-lined mini muffin cups. Refrigerate 1 hour or until firm.
3. Remove from liners, turn upside down and top with strawberries

 

Nutrition Info:  Servings: 16

Per serving:  55 calories, 0.5 g total fat, 0 g Saturated fat, 1 mg cholesterol 11 g carbohydrates, 2 g protein, 0 g fiber, 41mg sodium

Recipe Adapted from KraftBrands.com

 

 

Traditional Irish Soda Bread

Have you tried traditional Irish soda bread? Before you answer, did it have raisins or caraway seeds? If it did then you did not have traditional Irish soda bread. The original recipes only contain the following four ingredients. American soda bread has sugar, raisins, caraway seeds and egg. These ingredients were luxuries that were uncommon in Ireland and only added for very special occasions, if at all. Although I was raised on the American version, which is delicious, I will be celebrating my heritage this year with a traditional recipe.

 Ingredients

• 2 cups all-purpose flour
• 1 pinch salt
• 1 teaspoon baking soda
• 1 cup buttermilk

 

Directions

1. Heat a heavy skillet, griddle, or cast-iron frying pan over medium-low heat.
2. Stir the flour and salt together in a bowl, and sift in the baking soda. Make a well in the center of the flour mixture, and pour in the buttermilk. Stir the mixture quickly together into a dough; stop as soon as it’s mixed together. Turn out onto a floured work surface. Knead the dough a few times, just until it comes together. (Kneading too much will result in tough bread). Gently form the dough into a flattened, round cake about 1/2 inch thick, and cut the round into quarters with a floured knife.
3. Sprinkle a little bit of flour into the bottom of the hot skillet, and cook the wedges 6 to 8 minutes per side, until golden brown.

 

Nutrition Info:  Servings: 4

Per serving:  252 calories, 1.2 g total fat, 0 g Saturated fat, 2 mg cholesterol 50 g carbohydrates, 8.5 g protein, 1.5 g fiber, 477 mg sodium

Recipe Adapted from AllRecipes.com

 

Sunset Eggs

March is National Nutrition Month and one of the key messages this March is to vary your protein. Focus on getting in two servings of fish a week; eat more beans, nuts and eggs. Try this tasty and nutritious twist on eggs for a brunch, quick weeknight dinner or hearty afternoon lunch. Eggs are a powerhouse of nutrition and give you body needed vitamins and minerals like selenium, riboflavin, B12, phosphorous and protein.

To find out what other National Nutrition Month tips visit www.EatRight.org/nnm

Ingredients

• 1 medium onion, thinly sliced
• 2 cloves garlic, sliced
• 2 cups prepared marinara sauce
• 4 large eggs
• 6 large fresh basil leaves, torn into small pieces
• 1 tablespoon grated Parmesan cheese
• 1/4 teaspoon freshly ground pepper
• 4 slices whole-wheat country bread, toasted

Directions

Heat oil in large skillet over medium heat. Add onion, garlic and pancetta (if using). Cook, stirring occasionally, until soft and beginning to brown, 4 to 6 minutes.

Reduce heat to medium-low. Add marinara and adjust heat to maintain a simmer. Crack an egg into a small bowl, taking care not to break the yolk. Make a well in the sauce roughly large enough to hold the egg and slip it in so that the yolk and most of the white is contained (some white may spread out). Repeat with the remaining eggs, evenly spacing them around the pan. Sprinkle the sauce with basil; cover and cook until the eggs are the desired doneness, 6 to 8 minutes for medium-set. Remove from the heat and sprinkle with Parmesan and pepper.

To serve, top each slice of toasted bread with an egg and sauce. Serve immediately.

Nutrition Info:  Servings: 4

Per serving:  300 calories, 11 g total fat, 3 g Saturated fat, 215 mg cholesterol 40 g carbohydrates, 13 g protein, 7 g fiber, 780 mg sodium

Recipe Adapted from EatingWell.com

 

Vegetable Jalfrezi-Indian Stirfry

 Spice up your meals, literally. Indian dishes use multiple spices to create deep, rich and warming flavors. The recipe calls for a variety of vegetables which provides an array of vitamins and minerals resulting in a low calorie, fiber rich, healthy dish. Originally, this traditional Indian recipe was intended to use up leftovers so don’t be shy to make it your own! Throw in whatever you have in the house, whether it’s just carrots and cauliflower, your family will love it.

Ingredients:

Medium pot of water 1 tsp salt ¼ tsp Tumeric powder 3 cups cauliflower, cut into bite size pieces ½ cup carrots, chopped 1 Tbsp oil

½ med onion, chopped 1 tsp ginger, minced ½ cup low-sodium tomato sauce ½ bell pepper, chopped into bite size pieces ½ cup thawed frozen green peas 2 Tbsp ground Coriander

1 tsp Gram Masala Red chili powder to taste (optional) Lemon/Lime juice to taste 1 small tomato, deseeded and chopped

 

 

 

 

 

 

 

Directions:

1. Bring pot of water to a boil add salt and Turmeric Powder. Add Cauliflower and Carrots and boil for 3 minutes. Strain the Cauliflower and Carrots then drop them into a bowl of ice water for 1-2 minutes to stop the cooking. Drain and set aside.

2.  In a non-stick skillet or pan, heat 1 Tbsp Oil. Add Onions and cook 2-3 minutes until light golden. Add Ginger and Garlic and sauté for 1 minute.  Add Tomato Sauce and cook until the oil separates. Add Bell Pepper and Green Peas and cook for 2-3 minutes. Add Cauliflower and Carrots, Powdered Coriander, Garam Masala and optional Red Chili Powder. Mix well and cook until veggies are tender but not mushy. Sprinkle a little water over the veggies occasionally to provide moisture so that the dry spices do not burn. Add Tomato and mix. Cook for 1-2 minutes.

3.  Sprinkle Lemon/Lime Juice and mix.
4. Serve hot with rice like basmati.

Nutrition Information (not including rice): Servings: 4   

Per serving: 95 calories, 4 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 14 g carbohydrates, 4 g protein, 4 g fiber, 625 mg sodium, 114% Vitamin C, 66% Vitamin A

Recipe from ShowMeTheCurry.com

 

Pork Chops with Raspberry Chile Glaze

Pork chops are a lean meat and fresh pork is naturally low in sodium, but check the packaging or ask your butcher to make sure it hasn’t been treated with a salt water solution if you’re unsure. You don’t need much salt in this recipe because the spice and fruit preserves give it all the flavor you need. A tasty meal can be on the tabe in minutes with this quick dish. Add lots of green beans and a baked potato for a complete meal.

Ingredients

• 2 teaspoons ancho chile powder (see chef’s note)
• 1/2 teaspoon salt
• 1/4 teaspoon dried thyme
• 4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
• Cooking spray
• 1/4 cup fat-free, less-sodium beef broth
• 2 tablespoons seedless raspberry preserves

Directions:

Combine first 3 ingredients in a small bowl, stirring well. Rub spice mixture evenly over pork. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add pork to pan, and cook 3 minutes on each side or until desired degree of doneness. Remove from pan, and keep warm.

Add broth to pan, and cook for 30 seconds, scraping pan to loosen browned bits. Increase heat to medium-high. Add preserves to pan; cook 1 minute or until slightly thick, stirring constantly with a whisk. Brush pork with glaze.

Chef’s Note: Ancho chile powder comes from the pablano pepper and has a nice smoky, mild to medium heat. You can substitute other chili powders depending on what you and your family enjoy.

Nutrition Information: Servings: 6   Serving Size: 1 pork chop with 1 ½ tbls glaze

Per serving:187 calories, 6 g total fat, 2 g saturated fat, 70 mg cholesterol, 7 g carbohydrates, 25 g protein, 0 g fiber, 400 mg sodium

Adapted from CookingLight.com

 

Sour Cherry Sorbet

 Although sorbet is an icy, non- fat version of ice cream don’t think it can’t  melt your Valentine’s heart. The passionate color of this treat is good for many reasons inclucing its antioxidant properties. It has more health protective properties than red wine or dark cholocate. So, treat your heart and the heart of the one you love with a tasty, healthy, homemade treat. 

Ingredients:

• 3 cups frozen pitted tart cherries
• 3/4 cup sugar
• 1/3 cup white wine or grape juice
• 1/2 teaspoon almond extract
• 1/2 teaspoon salt

 

Directions:

Place cherries in a food processor; cover and process until smooth. Add remaining ingredients; cover and pulse until blended. Pour into a freezer container. Cover and freeze until firm. 

Nutrition Information: Servings: 6   Serving Size: 1/3 cup

Per serving: 160 calories, 0 g total fat, 0 g saturated fat, 0 mg cholesterol, 38 g carbohydrates, 0 g protein, 1 g fiber, 200 mg sodium

Adapted from TasteofHome.com

Buffalo Bites

I can’t call this recipe Buffalo wings because in this healthier version we substitute lean chicken tenders for the saturated fat loaded wings. Your waist, heart and taste buds aren’t going to miss the fat when really what you’re looking for is the kick. Use your favorite hot sauce to add the classic hot wing flavor.

 Ingredients:

• 1 pound(s) chicken-breast tenders, each cut crosswise in half, then lengthwise in half
• 1/4 teaspoon ground red pepper (cayenne)
• Salt and pepper
• 3 tablespoons cayenne pepper sauce
• 1 tablespoon water
• 1 tablespoon margarine, melted
• 1/3 cup reduced-fat sour cream
• 1/4 cup (1 ounce) crumbled blue cheese
• 2 tablespoons light mayonnaise
• 2 tablespoons fat-free (skim) milk
• 1/4 teaspoon Worcestershire sauce
• Carrot and celery sticks for serving

Directions:

1. Place oven rack 6 inches from source of heat; preheat broiler. Spray 15 1/2" by 10 1/2" jelly-roll pan with nonstick cooking spray. Toss chicken with ground red pepper and 1/4 teaspoon salt. Place on prepared pan and broil 3 minutes.
2. Meanwhile, in microwave-safe small bowl, microwave cayenne pepper sauce, water, and margarine on High 10 seconds. Add to chicken in pan and stir to coat. Broil 2 minutes longer or until chicken is no longer pink in center.
3. While chicken is cooking, prepare blue cheese dip: In small bowl, combine sour cream, blue cheese, mayonnaise, milk, and Worcestershire sauce.
4.   Serve chicken with carrot and celery sticks and blue cheese dip.

 

 Nutrition Information: Serves 4  Per serving: 230 calories, 11g total fat, 4g saturated fat, 81mg cholesterol, 2g carbohydrates, 29g protein, 0g fiber, 880mg sodium

Sweet Potato Black Bean Chili

I never thought I would love this chili recipe as much as I do and I can feel good about it too. Sweet potatoes are a good source of vitamin A and C and the beans are a powerhouse of protein, vitamins and minearals. Your belly and body will thank you for trying this one.

Iingredeints:

• 1 tablespoon plus 2 teaspoons extra-virgin olive oil
• 1 medium-large sweet potato, peeled and diced
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 tablespoons chili powder
• 4 teaspoons ground cumin
• 1/2 teaspoon ground chipotle chile (see Note)
• 1/4 teaspoon salt
• 2 1/2 cups water
• 2 15-ounce cans black beans, rinsed
• 1 14-ounce can diced tomatoes
• 4 teaspoons lime juice
• 1/2 cup chopped fresh cilantro

Directions:

1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.

 

Chefs Notes:

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 3 months.

Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets or online at penzeys.com.

Nutrition Information: Serves 4, about 2 cups each    Per serving: 307 calories; 8 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 51 g carbohydrates; 0 g added sugars; 12 g protein; 14 g fiber; 494 mg sodium; 947 mg potassium

 

Lemon Blueberry Muffins

Ingredients:

2 1/4 cups Kix® cereal
1/4 cup packed brown sugar
1 teaspoon ground cinnamon
1 tablespoon firm margarine or butter
1/3 cup packed brown sugar
3/4 cup fat-free (skim) milk
1/4 cup canola or vegetable oil
2 teaspoons grated lemon peel
1 egg
1 1/4 cups Gold Medal® whole wheat flour
3 teaspoons baking powder
1/2 teaspoon salt
1 cup fresh or frozen blueberries (do not thaw)

Directions:

1. Heat oven to 400°F. Place paper baking cup in each of 12 regular-size muffin cups, or grease bottoms only of muffin cups with shortening or spray with cooking spray. Place cereal in food-storage plastic bag; seal bag and crush with rolling pin or meat mallet. Set aside.
2. To make topping, in small bowl, mix 2 tablespoons of the crushed cereal, 1/4 cup brown sugar, the cinnamon and margarine until crumbly; set aside.
3. In medium bowl, mix 1/3 cup brown sugar, the milk, oil, lemon peel and egg. Stir in remaining crushed cereal, the flour, baking powder and salt just until moistened. Gently stir in blueberries. Divide batter evenly among muffin cups; sprinkle with topping.
4. Bake 20 to 24 minutes or until golden brown.

 

Nutrition Information: Servings: 12   Serving Size: 1 muffin Per serving:180 calories, 6 g total fat,  0.5g saturated fat, 20 mg cholesterol, 27 g carbohydrates, 3 g protein, 2g fiber, 280 mg sodium

Recipe from EatBetterEarly.com

 

A nutritious, flavorful entrée ready in 20 minutes, what else is there to ask for? I think the key to this recipe is the orange zest; it really kicks the flavor up a notch. If you have a zester that’s great if not, use the smallest holes on your cheese grater to shred off just the colored part of the orange, you don’t want the white pith underneath that will make the flavor bitter. Steam some green beans, microwave some rice and pour yourself a glass of cold milk to round out this healthy dish. 

Ingredients

• 1 cup reduced-sodium chicken broth
• 2 tablespoons red-wine vinegar
• 2 tablespoons orange marmalade
• 1 teaspoon Dijon mustard
• 1 teaspoon cornstarch
• 1 pound chicken tenders, (see Note)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon freshly ground pepper
• 6 teaspoons extra-virgin olive oil, divided
• 2 large shallots, minced
• 1 teaspoon freshly grated orange zest

 

Directions

1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.

2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.

3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

Chefs note:

Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

 

Nutrition Information: Servings 4

Per serving:213 calories; 8 g fat ( 1 g sat , 5 g mono ); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium.

Recipe from EatingWell.com

 

Baked Fish Ole`