Meatball Banh Mi Wednesday, Oct 19 2016 

Slaw
3 tablespoons lime juice
2 teaspoons sugar
1 3/4 cups shredded carrot
1 3 /4 cups shredded daikon radish
1/2 cup thinly sliced scallion greens
1/4 cup chopped fresh basil

Meatballs
8 ounces ground pork
8 ounces ground chicken breast
1 8-ounce can water chestnuts, drained and finely chopped
1/4 cup finely chopped scallion whites
3 cloves garlic, minced
1 teaspoon fish sauce
1 teaspoon chile-garlic sauce or other Asian hot sauce
1/2 teaspoon freshly ground pepper

2 20-inch baguettes, preferably whole-wheat, cut into thirds
1/4 cup low-fat mayonnaise
1-2 teaspoons chile-garlic sauce or other Asian hot sauce
36 thin slices English cucumber (about 1/2 large)
2/3 cup gently packed fresh cilantro

To prepare slaw: Whisk lime juice and sugar in a medium bowl. Add carrot, daikon, scallion greens and basil and toss to coat. Set aside.

To prepare meatballs: Preheat oven to 450 °F. Line a large baking sheet with foil and coat with cooking spray. Gently mix pork, chicken, water chestnuts, scallion whites, garlic, fish sauce, chile-garlic sauce and pepper in a large bowl (do not overmix). Using a generous 2 tablespoons each, make 18 meatballs. Bake on the prepared baking sheet until just cooked through, 15 to 20 minutes.

To assemble sandwiches: Cut each portion of baguette in half horizontally, then pull out about half of the soft bread in the center of each piece (reserve for another use, if desired). Combine mayonnaise and chile-garlic sauce to taste in a small bowl. Spread about 1/2 tablespoon of the mixture on each piece of baguette. Divide the reserved slaw among the sandwiches and top with cucumber and cilantro. Add 3 meatballs to each sandwich. Serve immediately.

Eating Well, March/April 2012, pages 74-75

Moroccan Spiced Salmon with Nectarine-Pine Nut Couscous Sunday, Sep 4 2016 

1 tsp paprika
3/4 tsp ground cumin
1/2 tsp ground ginger
1/4 tsp ground cardamom
1/2 tsp fresh ground black pepper
1/2 tsp sea salt, divided
4 4-oz boneless salmon fillets, skin on
High-heat cooking oil (such as sunflower, safflower, peanut, or grape seed oil), as needed
1/2 cup whole-wheat couscous
2 green onions, chopped
1/2 yellow bell pepper, diced
1 oz pine nuts, toasted
1/2 cup diced nectarine

In a small bowl, combine paprika, cumin, ginger, cardamom, black pepper and 1/4 tsp salt. Sprinkle evenly on all sides of salmon, pressing mixture into flesh to adhere.

Heat a grill pan on medium-high and lightly brush with cooking oil. Add salmon, skin side up, and cook for 2 minutes. Turn and cook, skin side down, until salmon is opaque throughout, about 5 more minutes.

Meanwhile, in a small saucepan, bring 3/4 cup water to boil. Stir in couscous and remove from heat. Cover and let stand for 5 minutes. Fluff with fork and stir in onions, bell pepper, nuts, nectarine and remaining 1/4 tsp salt. Divide salmon and couscous mixture among serving plates.

Clean Eating, August/September 2012, page 54

Crab Cakes Thursday, Jan 23 2014 

1 pound jumbo limb crabmeat, drained and she’ll pieces removed
1 sleeve saltine crackers, crushed
1/3 cup finely chopped red bell pepper
1/3 cup thinly sliced green onion
1 large egg, lightly beaten
2 tablespoons melted butter
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup vegetable oil

In a large bowl combine crabmeat, crackers, bell pepper, green onion, egg, butter, salt and pepper, mixing well. Shape into 8 patties, and place on a baking sheet lined with plastic wrap. Cover with plastic wrap, and refrigerate for at least 30 minutes or up to 1 day.

In a large nonstick skillet, heat 1 tablespoon vegetable oil over medium high heat. Cook crab cakes, 2 at a time, for 4 to 5 minutes per side, repeating the process until all crab cakes are cooked, adding more oil as needed. Drain on paper towels. Keep warm until needed.

Summer suppers, page 82

20140122-201355.jpg

Spicy Beef and Bell Pepper Stir Fry Wednesday, Jan 22 2014 

1 tablespoon canola oil
12 ounces flank steak, cut diagonally across the grain into thin slices
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
3 tablespoons lower-sodium soy sauce
1 1/2 tablespoons rice wine vinegar
1 tablespoon minced peeled fresh ginger
2 teaspoons chili garlic sauce (such as Lee Kum Kee)
4 green onions, cut into 2-inch pieces
2 teaspoons toasted sesame seeds

Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add steak to pan; cook 2 minutes, searing on one side. Add bell peppers; cook 2 minutes or until beef loses its pink color, stirring constantly. Remove beef mixture from pan.

Add soy sauce, vinegar, ginger, and chili garlic sauce to pan; bring to a boil. Cook 1 minute or until slightly thickened. Add beef mixture and green onions to pan; toss well to coat. Sprinkle with sesame seeds.

Cooking Light, June 2010, page 51

20140121-212139.jpg

Beef and Broccoli Bowl Wednesday, Nov 6 2013 

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1/4 cup lower-sodium soy sauce
1 tablespoon cornstarch
1 tablespoon hoisin sauce
1 (12-ounce) boneless sirloin steak, cut into thin strips
2 teaspoons canola oil
2 cups broccoli florets
1 cup vertically sliced red onion
1 cup chopped carrot
1/2 cup water
2 teaspoons dark sesame oil
1/3 cup sliced green onions

Cook rice according to the package directions.

Combine soy sauce, cornstarch, and hoisin in a medium bowl. Add beef; toss to coat. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Remove beef, reserving marinade. Add beef to pan; cook 2 minutes or until browned, stirring occasionally. Remove beef from pan. Add broccoli and next 4 ingredients (through sesame oil) to pan; cook 4 minutes or until broccoli is crisp-tender, stirring occasionally. Add reserved marinade to pan; bring to a boil. Cook 1 minute. Add beef to pan; cook 1 minute or until thoroughly heated. Sprinkle with green onions. Serve over rice.

Cooking Light, October 2012, page 30

20131105-214528.jpg

Thai Peanut Noodles with Shrimp Tuesday, Jun 25 2013 

1⁄3 cup light coconut milk
1⁄3 cup no-salt-added tomato juice
¼ cup unsalted, natural peanut butter (crunchy or smooth)
2 tbsp Thai fish sauce
3 tbsp fresh lime juice
1 tbsp raw honey
1/8 tsp crushed red pepper flakes
1 lb medium raw shrimp, peeled and tails on or off
8 oz brown rice noodles
2 cups thinly sliced Napa cabbage (about ½ small head)
1 green onion, thinly sliced
3 tbsp each chopped fresh mint and cilantro
3 tbsp unsalted peanuts, crushed

In a large bowl, whisk coconut milk with tomato juice, peanut butter, fish sauce, lime juice, honey and pepper flakes.

Bring a large pot of water to a boil on high heat. Add shrimp and cook until opaque, about 3 minutes. Using a slotted spoon, transfer shrimp to bowl with coconut milk mixture.

In same large pot, cook noodles according to package directions or until tender, about 6 minutes. Drain and rinse well. Add noodles to bowl with shrimp. Add cabbage, onion, mint and cilantro; toss to coat. Top with peanuts.

Nutrients per 1¼-cup serving (using 8 servings): Calories 224, Total Fat 7g, Sat. Fat 2g, Monounsaturated Fat 3g, Polyunsaturated Fat 1g, Omega-3s 290mg, Omega-6s 610mg, Carbs 24g, Fiber 4g, Sugars 1g, Protein 18g, Sodium 548mg, Cholesterol 86mg

20130624-201252.jpg

Vietnamese Salt and Pepper Shrimp Rice Noodle Bowl (Bun Tom Xao) Thursday, Mar 14 2013 

5 ounces uncooked rice vermicelli noodles
1/2 cup lukewarm water
3 tablespoons granulated sugar
1/4 cup fresh lime juice
1 tablespoon rice vinegar
5 teaspoons fish sauce (such as Three Crabs)
2 serrano chiles, thinly sliced
4 cups (1/4-inch) slices green leaf lettuce
3 cups diagonally cut slices seeded Kirby (pickling) cucumber (about 2)
1/4 cup cilantro leaves
1/4 cup torn Thai basil leaves
1/4 cup torn mint leaves
2 teaspoons cornstarch
1 teaspoon dark brown sugar
1/4 teaspoon salt
3/4 teaspoon white pepper
1 pound large shrimp, peeled and deveined
2 tablespoons canola oil, divided
1/3 cup (1/4-inch) slices green onions
3 garlic cloves, finely chopped
1/2 cup unsalted, dry-roasted peanuts, coarsely chopped

Cook rice vermicelli noodles according to package directions. Drain and rinse with cold water; drain.

Combine 1/2 cup lukewarm water and granulated sugar in a medium bowl, stirring until sugar dissolves. Add lime juice, vinegar, fish sauce, and chiles; set aside.

Combine lettuce, cucumber, and herbs; set aside.

Combine cornstarch, brown sugar, salt, and pepper in a large bowl; stir until well combined. Add shrimp; toss to coat. Heat a wok or large skillet over high heat. Add 1 1/2 teaspoons oil, and swirl to coat. Add half of shrimp; cook for 1 1/2 minutes on each side or until shrimp are seared. Remove from pan. Add 1 1/2 teaspoons oil to wok; repeat procedure with remaining shrimp. Reduce heat to medium-high. Add remaining 1 tablespoon oil to wok; swirl to coat. Add onions and garlic; stir-fry 30 seconds. Return shrimp to pan; stir-fry 1 minute.

Arrange about 1 cup lettuce mixture in each of 4 large bowls, and top each serving with about 1 cup noodles and 2 tablespoons chopped peanuts. Divide the shrimp evenly among servings, and serve each with 1/4 cup sauce.

Cooking Light, March 2013, Page 106

20130314-192109.jpg

Stir-Fried Rice Noodles Saturday, Feb 9 2013 

30 minutes or fewer; serves 4

6 oz. rice sticks or rice vermicelli
2 tsp. toasted sesame oil, divided
2 large eggs
1/4 tsp. white pepper
1/2 lb, asparagus, trimmed and sliced diagonally into 1-inch pieces (2 cups)
7 oz. snow peas, trimmed and sliced lengthwise into 1/2-inchwide strips (2 1/2 cups)
3 cloves garlic, minced (1Tbs.)
3/4 cup low-sodium vegetable broth
2 Tbs low-sodium soy sauce
2 tsp. sriracha sauce
3 green onions, thinly sliced (1/3 cup)

Soak rice sticks in large bowl of hot water 8 minutes. Drain well.

Meanwhile, heat 1 tsp. oil in nonstick skillet over medium-high heat. Whisk eggs in small bowl with 2 tsp. water and white pepper, and season with salt, if desired. Pour eggs into skillet, and swirl pan so eggs cover bottom in even laver, Cook 1 to 2 minutes, then carefully flip omelet. Cook 1 minute more, then transfer to cutting board, and slice into strips.

Heat remaining 1 tsp. oil in skillet; add asparagus and snow peas. Stir-fry 3 to 4 minutes, add garlic, and cook 1 minute more. Whisk together broth, soy sauce, and sriracha in bowl. Add mixture to pan; bring to a simmer. Stir in rice sticks, and cook 3 to 5 minutes, or until liquid is absorbed. Mix in egg strips and green onions.

PER 2 CUP SERVING: 256 CAL, 9G PROT; 5G TOTAL FAT (1G SAT FAT); 43G CARB; 93MG CHOL; 385MG SOD; 3G FIBER; 4G SUGARS

Grilled Stuffed Anaheim Peppers Friday, Jul 20 2012 

about 24 Anaheim peppers
8 oz cream cheese, softened
1 cup mexican blend shredded cheese
1/4 cup green onion, thinly sliced
10 ounces chorizo
3 garlic cloves, miniced
1/2 cup Salsa

Slice the Anaheim peppers in half lengthwise and remove the seeds and membranes.

Brown the chorizo and minced garlic until cooked through.

In a food processor mix cream cheese with 1 cup mexican blend cheese, sliced onions and chorizo mixture. Blend until well-mixed.

Stuff each pepper with cheese mixture. Heat grill to medium heat. Place on grill, filling side up.  Close lid and cook about 10 minutes.

Sirloin Skewers with Grilled Vegetable Couscous and Fiery Pepper Sauce Tuesday, Jul 3 2012 

Serves 6

Pepper sauce:
4 red bell peppers
1/2 cup fresh cilantro leaves
1/4 cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 1/2 teaspoons ground coriander
1 1/2 teaspoons ground cumin
1/2 teaspoon kosher salt
1/2 teaspoon caraway seeds
1/2 teaspoon crushed red pepper

Couscous:
1 cup water
1 cup fat-free, lower-sodium chicken broth
1 bay leaf
2 cups uncooked couscous
8 ounces eggplant, cut lengthwise into 1/2-inch-thick slices
8 ounces squash, cut lengthwise into 1/2-inch-thick slices
8 ounces zucchini, cut lengthwise into 1/2-inch-thick slices
4 green onions, trimmed
Cooking spray

Skewers:
1 1/2 pounds top sirloin steak, cut into 1-inch cubes
3/4 teaspoon freshly ground black pepper
1/2 teaspoon kosher salt

Preheat broiler.

To prepare pepper sauce, cut the bell peppers in half lengthwise; discard seeds and membranes. Place bell pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 12 minutes or until blackened. Place in a paper bag, and fold to close tightly. Let stand for 20 minutes. Peel. Place peppers and the next 8 ingredients (through red pepper) in a blender, and process until smooth.

Preheat grill to medium-high heat.

To prepare couscous, combine 1 cup water, broth, and bay leaf in a medium saucepan; bring to a boil. Stir in couscous; cover. Remove from heat; let stand 10 minutes. Fluff with a fork; discard bay leaf.

Arrange eggplant and the next 3 ingredients (though green onions) on grill rack coated with cooking spray; grill 3 minutes on each side or until vegetables are tender and well marked. Remove from heat; coarsely chop vegetables. Combine 1/2 cup pepper sauce, couscous, and chopped vegetables in a large bowl; toss gently. Keep warm.

To prepare skewers, thread beef onto 12 (7-inch) skewers. Lightly coat beef with cooking spray, and sprinkle with black pepper and 1/2 teaspoon salt. Place skewers on grill rack coated with cooking spray; grill 8 minutes or until desired degree of doneness, turning once. Serve with couscous mixture and remaining sauce.

Nutritional Information Amount per serving Calories 526, Fat 15.4g (Sat 3.3g, Mono 9.3g, Poly 1.4g), Protein 36.7g, Carbohydrate 58.5g, Fiber 8.2g, Cholesterol 49mg, Iron 3.7mg, Sodium 461mg, Calcium 75mg

Cooking Light, July 2011, Page 113

20120702-205123.jpg

%d bloggers like this: