Food Explorer RD

Tag: recipe

Asian Savoy Cabbage and Shiitake Mushroom Soup
Makes 4 Servings.
Per serving: 90 calories, 3.5 g total fat (1 g saturated fat),
12 g carbohydrate, 4 g protein, 4 g dietary fiber, 460 mg sodium

Ingredients
1 large egg
2 tsp. sesame or peanut oil
1/2 small-medium Savoy, napa or green cabbage, cut lengthwise, cored, sliced in 1/4-inch strips
2 medium-large carrots, cut in 1/4-inch slices
1/2 cup thinly sliced shiitake mushrooms
4 cups low-sodium vegetable stock
2 Tbsp. low-sodium soy sauce
Freshly ground black pepper
2 Tbsp. chopped fresh cilantro, garnish

Directions

In small bowl, lightly beat egg. In small skillet, heat oil over low-medium heat. Pour in egg and let evenly coat bottom of skillet. Cook egg until set. Slide egg onto plate. Roll up egg and slice into 1/4-inch rounds and set aside.

In medium saucepan over medium-high heat, add cabbage, carrots, mushrooms, stock, soy sauce and a few grinds of black pepper. Cover pot and bring to boil. Reduce heat to low and simmer, stirring occasionally, for 8-10 minutes or until vegetables are tender.

Ladle soup into four warmed soup bowls. Place several egg slices on surface of each bowl. Garnish with cilantro and serve warm.
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Source: aicr.org
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February 15, 2018
SMOKY POTATO CHICKPEA STEW
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Servings: 1.3 cups each

INGREDIENTS
• 2 Tbsp olive oil
• 2 cloves garlic
• 1 tsp fresh grated ginger
• 1 onion
• 1 Tbsp curry powder
• 1 Tbsp smoked paprika
• pinch red pepper flakes
• 15 oz can fire roasted diced tomatoes
• 2 russet potatoes (1.75-2 lbs total)
• 15 oz can chickpeas
• 4 cups vegetable broth
• 1/4 lb. fresh kale, chopped
INSTRUCTIONS
1. Finely dice the onion, mince the garlic, and grate the ginger. Add the onion, garlic, and ginger to a large soup pot with the olive oil and sauté over medium heat until the onions are soft and transparent.
2. Add the curry powder, smoked paprika, and red pepper flakes to the pot and continue to stir and cook for 1-2 minutes more to toast the spices.
3. While the onion, garlic, and ginger are sautéing, peel the potatoes and cut them into 1-inch cubes. Drain the chickpeas.
4. Once the spices are toasted, add the potatoes, fire roasted diced tomatoes (with juices), and chickpeas to the pot. Pour the vegetable broth over top, then stir until everything is combined.
5. Place a lid on the pot, turn the heat up to medium-high, and allow it to come to a boil. Once boiling, turn the heat down to low and allow the soup to simmer with the lid in place for 45 minutes, stirring occasionally.
6. After 45 minutes, stir the stew well and smash the potatoes against the side of the pot to help them break down and thicken the stew. Add the chopped kale and stir it into the stew until it has wilted. Taste the soup and adjust the salt or other spices if desired. Serve hot with crusty bread or crackers.
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Source: www.budgetbytes.com
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February 15, 2018
Curried Sweet Potato and Apple Pilaf
Ingredients:
1 Tbsp. canola oil
1 small onion, coarsely chopped (about 1/2 cup)
1 cup quick-cooking brown rice
1 Tbsp. curry powder
1 medium orange-flesh sweet potato, peeled and coarsely chopped (about 1 1/2 cups)
1 cup coarsely chopped fresh kale, loosely packed
2 cups fat-free, reduced sodium chicken broth
3 small tart apples (such as Granny Smith), cored and coarsely chopped (about 2 1/2 cups)
1/4 cup currants or raisins
Salt and freshly ground black pepper
Makes 10 servings.

Per Serving: 99 calories, 2 g fat (<1 g. saturated fat), 129 g carbohydrate, 2 g protein, 2 g dietary fiber, 96 mg sodium.

Prep Time: 10 minutes

Cook time: 35 minutes

Directions:
In a large skillet, heat the canola oil over medium-high heat. Add the onion and sauté for about 5 minutes, until golden. Add the rice and curry powder and sauté for 3 minutes. Stir in the sweet potato and kale and sauté for 2 minutes.
Add the broth and bring the mixture to a boil, stirring occasionally. Reduce the heat to low, cover and simmer for about 15 minutes, until the rice and sweet potato are nearly tender and the liquid is almost all absorbed. If the mixture becomes too dry, additional broth can be added.
Stir in the apples and currants, Simmer about 5 minutes stirring frequently, until the apples are tender and all of the liquid is absorbed. Season to taste with salt and pepper and serve.
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Source: http://www.aicr.org/health-e-recipes/2017/curried-sweet-potato-apple-pilaf.html
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November 7, 2017
Zucchine alla Scapece
Total time:1 hr 10 min Yield: 4 servings Level: Easy

Ingredients:
Extra-virgin olive oil, for searing, plus extra for seasoning
5 small zucchinis, thinly sliced
Small bunch fresh rinsed mint, leaves picked and chopped
2 cloves garlic, slivered
White wine vinegar
Salt (use in moderation)

Directions:
Heat up extra-virgin olive oil in a deep, heavy-bottomed pan for cooking. Gently place the zucchini in hot oil and cook until golden. Then place the zucchini on an absorbent paper towel to drain excess the oil. Allow to cool. Layer the seared zucchini, mint leaves, and garlic in an air tight container. Season the zucchini with fresh extra-virgin olive oil, white wine vinegar, and salt.

This dish can be eaten right away or allow to marinate in the fridge as flavors will intensify. Use within 3 days.

Recipe courtesy of David Rocco
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Source: http://www.cookingchanneltv.com/recipes/david-rocco/zucchine-alla-scapece-zucchini-finished-in-vinegar-1961424
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June 2, 2017
Seared Salmon with Blackberry-Date Chutney
Prep Time: 10 minutes Cook Time: 20 minutes
Makes 1 cup or 16 servings. (Serves 4)

Salmon Ingredients:
1 tsp. black mustard seed
3/4 tsp. salt
1 tsp. ground turmeric
1/2 tsp. coarsely ground black peppercorns
1 lb. wild salmon (if wild not available, use sustainably farmed)
1 Tbsp. extra virgin olive oil, divided
1 Tbsp. lemon juice

Blackberry-Date Chutney Ingredients:
10 Medjool dates, pitted
1/4 cup blackberries
2 Tbsp. freshly grated ginger
Dash red pepper flakes
Dash salt
2 Tbsp. fresh rinsed cilantro, roughly chopped
Directions (salmon):
1.Toast mustard seeds in dry skillet over medium heat, moving skillet to prevent burning, for 5 minutes or until lightly toasted.
2.In small bowl, place mustard seeds, salt, turmeric, and black peppercorns.
3.Rub salmon skin side with ½ Tbsp. oil, and turn salmon over. Drizzle lemon juice over top, and use your fingers to spread spice rub all over the flesh side of salmon.
4.Cut salmon into four equal sized filets.
5.Coat skillet with remaining oil and heat over high heat. Sear salmon, flesh-side down, until flesh turns opaque about halfway up the fish, 5 to 10 minutes. Use a spatula to turn fish over.
6.Continue cooking until fish is opaque throughout but still very moist, about 5 to 10 minutes.
7.Serve with blackberry-date chutney and garnish with lemon wedges.
Directions(chutney):
1.Place dates in bowl of food processor and process until finely chopped.
2.Add blackberries and ginger to food processor.
3.Add 2/3 cups boiling water, or enough to make the mixture a spreadable consistency. Process until smooth.
4.Add cilantro, salt and red pepper flakes. Pulse briefly.
5.Store for up to 3 days in the fridge, or serve directly on the salmon.

Per Serving (Salmon with 1 Tbsp. chutney): 235 calories, 12 g total fat (2 g. saturated fat), 11 g carbohydrate, 23 g protein, 1 g dietary fiber, 490 mg sodium.
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Source: 
http://www.aicr.org/health-e-recipes/2017/seared-salmon-with-blackberry-date-chutney.html?utm_campaign=her&utm_medium=email&utm_source=05232017email
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June 2, 2017
Green Tea Slush with Apricot Nectar
3 cups prepared green tea (use decaffeinated if desired)
1 cup apricot nectar
1 cup crushed ice
In blender or food processor, combine all ingredients and puree until smooth. Garnish with mint leaves.
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Source: http://preventcancer.aicr.org/site/News2?page=NewsArticle&id=7362&news_iv_ctrl=0&abbr=dc_rc_
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June 2, 2017
Cranberry almond energy bites
PREP TIME

5 mins

COOK TIME

10 mins

TOTAL TIME

15 mins

SERVES

16

INGREDIENTS

1 c. oatmeal

⅓ c. almonds, chopped

⅓ c. sweetened shredded coconut [may be optional]

1 Tbsp. ground flaxseed (optional)

½ c. nut butter (peanut or almond are both good)

¼ c. honey

1 Tbsp. chia seeds

⅓ c. dried cranberries, roughly chopped

INSTRUCTIONS
1. Bake oatmeal, almonds and coconut for 8-10 minutes at 350°, stirring after 5 minutes. Allow the mixture to cool.
2. In a medium bowl microwave the nut butter for 20-30 seconds until runny, add the baked mix along with flaxseed, honey, chia seeds and cranberries to the bowl. Form into 1.5″ balls and refrigerate. Store in an airtight container refrigerated for up to one week or freezer for 3 months.
Source:

Cranberry Almond Energy Bites
May 5, 2017
Sweet Potato Chili with Peanuts
Ingredients

2 Tbsp. canola oil
1 medium onion, chopped
2 medium carrots, peeled and thinly sliced
1 medium green bell pepper, seeded and chopped
1 medium red bell pepper, seeded and chopped
3 garlic cloves, minced
2 pounds sweet potatoes, peeled and cut into bite-sized chunks (about 4 cups)
1 1/2 cups unsalted roasted peanuts
1 can (28 ounces) crushed tomatoes in juice
1 can (6 ounces) tomato paste
2 cans (4 ounces each) diced mild green chiles with liquid
4 to 6 Tbsp. chili powder, to taste
1 Tbsp. ground cumin, to taste
1 Tbsp. sugar
Salt and freshly ground pepper, to taste

Makes 10 servings
Per Serving: 385 calories, 15 g fat (2 g saturated fat), 55 g carbohydrate, 11 g protein, 8 g dietary fiber, 409 mg sodium.
Prep Time:15 minutes Cook time:30 minutes

Directions

In a large, heavy pot, heat the canola oil over medium heat. Add the onion, carrots, and bell peppers and sauté, stirring occasionally, for about 8 minutes, until vegetables are golden. Add the garlic and sauté stirring constantly for 30 seconds, until fragrant. Stir in the sweet potatoes, peanuts, tomatoes and juice, tomato paste, chiles and their liquid, chili powder, cumin and sugar.
Bring to a boil, then reduce the heat to low immediately and simmer gently, stirring occasionally, for 15 to 25 minutes until the sweet potatoes are just tender. Halfway through the cooking process, adjust the seasonings, adding more chili powder and cumin, if desired. Season to taste with salt and pepper and serve.
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Source: http://www.aicr.org/health-e-recipes/2016/sweet-potato-chili-with-peanuts.html
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March 8, 2017
Pistachio Chocolate Banana Sushi
I saw this awesome but simple dessert recipe! Try it out and good luck!

Prep time 15 mins Total time 15 mins Serves 4

Ingredients

2 bananas
½ cup / 70gr highquality dark chocolate, melted
1 cup / 100gr chopped pistachio

Instructions

1. Peel the bananas and stick a toothpick at both ends, so it’s easier to hold them while you cover them with
chocolate.
2. Cover the bananas with melted chocolate, then sprinkle with chopped pistachios.
3. Put them in the freezer for a couple of minutes, to allow the chocolate to set.
4. Once the chocolate is hard enough, cut the bananas into bitesized sushi pieces with a sharp knife.
5. Serve on their own or with extra melted chocolate for dipping. Enjoy!
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Recipe by The Petite Cook at http://www.thepetitecook.com/pistachio¬chocolate¬banana¬sushi/
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March 3, 2017
Roasted Cauliflower with Black Olives and Bread Crumbs
Ingredients:
1 head cauliflower, broken into small florets
2 tablespoons extravirgin olive oil
1/2 teaspoon fine sea salt
1/4 cup pitted black Kalamata olives, quartered
3 tablespoons plain dry whole wheat bread crumbs
1/4 teaspoon freshly ground black pepper

Method:
Preheat the oven to 425°F. Place cauliflower on a large rimmed baking sheet, drizzle with oil, sprinkle with salt and toss. Roast, stirring once, until cauliflower is browned and tender, 20 to 25 minutes. Transfer to a large bowl.

Meanwhile, place olives, bread crumbs and pepper in small heavy skillet and set over medium heat. Cook, shaking the pan frequently, until bread crumbs are lightly browned, about 5 minutes. Sprinkle bread crumb mixture over cauliflower and serve.

Nutritional Info:
Serves: 6. Per Serving: 100 calories (60 from fat), 6g total fat, 1g saturated fat, 320mg sodium, 8g carbohydrates, (2g dietary fiber, 2g sugar), 2g protein.
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Source: http://www.wholefoodsmarket.com/recipe/roasted-cauliflower-black-olives-and-bread-crumbs
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February 3, 2017