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Egg-White Breakfast Casserole
April 1st, 2008Unfeatured1 teaspoon extra-virgin olive oil
1/2 cup onions, diced
12 egg whites
1/4 cup fat-free milk
2 slices whole-wheat bread, torn into pieces
1 cup broccoli fl orets, steamed
1 cup spinach, stems removed, steamed
Pinch nutmeg
Fresh ground pepper and sea salt, to taste
2 tablespoons freshly grated Parmesan cheese
1 1/2 cups fat-free milk
3 to 4 whole cloves; 3 to 4 peppercorns
1 slice of onion
1 clove garlic
1/4 cup oil-packed sun-dried tomatoes
2 teaspoons oil drained from sun-dried
tomatoes
2 1/2 teaspoons whole-wheat fl our
Cayenne, sea salt, pepper to taste1. Heat a large saucepan over medium heat. Add olive oil and onions. Cook until caramelized.
2. Preheat oven to 350 degrees. Spray a 9- by 9-inch baking dish. Whisk egg whites and milk. Season with cayenne, sea salt, and pepper. Spread bread pieces along bottom of pan; top with caramelized onions, broccoli fl orets, and spinach. Pour on the egg-white mixture. Add nutmeg, salt and pepper, and the Parmesan cheese. Bake for 20 to 25 minutes.
3. While casserole bakes, put milk, cloves, peppercorns, and a slice of onion in a small pot. Cook over medium-high heat about five minutes. Remove from heat. Let stand for 15 minutes.
4. Mince garlic and drained sun-dried tomatoes.
5. Drain milk through a strainer into a bowl to remove cloves, peppercorns, and onion. In same pot, over medium heat, add oil and fl our. Stir to make a roux. Slowly add milk, whisking in a little at a time. When thickened, whisk in sun-dried tomatoes and garlic. Season with salt, pepper, and cayenne to taste.
6. Serve casserole slices with a tablespoon of sundried tomato cream sauce on top.
Nutrition info per serving (based on 6): 152 calories; 3.2 g fat; 0.7 g saturated fat; 2.7 mg cholesterol; 14.5 g protein; 17.3 g carbohydrates; 2.9 g fi ber; 304 mg sodiumShrimp Skewers in Thai Peanut Marinade
March 1st, 2008UnfeaturedTHAI PEANUT MARINADE
1/4 cup peanut or almond butter
1/2 cup coconut milk
1 tablespoon toasted sesame oil
1 small shallot
2 cloves garlic
1/2-inch piece ginger, peeled
2 teaspoons sugar or agave nectar
1 1/2 tablespoons fresh lime juice
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
Pinch red chili fl akes (optional)
SKEWERS
24 prawns, both shelled and
deveined
1 (14 ounce) can pineapple chunks
6 (12-inch) skewers, or 24 toothpicks1. Blend sauce ingredients in a food processor until smooth. If making a double batch for dipping, reserve half the sauce. Marinate the prawns in the remaining sauce for 30 minutes, up to eight hours. Stir occasionally.
2. Heat the grill to medium-high. Slip three shrimp and four pineapple chunks onto each skewer (for appetizers, place one each onto 24 toothpicks). Grill three minutes each side, until shrimp turn pink and pineapple chunks are slightly browned. Remove from heat and serve with the optional remaining sauce.nutrition info per serving: 253 calories; 19.3 g fat; 6.8 g saturated fat; 45.6 mg cholesterol; 9.2 g protein; 13.4 g carbohydrates; 1 g fi ber; 54.7 mg sodium (based on 4 servings)
Get Your Goat
March 1st, 2008The glossy mustache advertisements and dancing-cow commercials might try to convince you that bovines have cornered the milk market, but there’s a whole other category in the dairy case that’s got as much—or more—nutritional game: goat’s milk.
Why it's time to think beyond cow's milk.Turning the Tides
March 1st, 2008Buying seafood these days is no easy feat. With wild fish stocks disappearing fast and concerns about the safety of farmed fish rising (not to mention the negative impact it’s having on the ocean environment) health-conscious consumers want to know which is better: wild or farmed?
The smartest seafood choices for your health—and the Earth.Stovetop-Smoked Wild Salmon
March 1st, 2008Unfeatured1 tablespoon each dried dill and parsley
3/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
1 (1 pound) wild Alaskan salmon fillet, 3/4-inch thick
1/2 lemon, thinly sliced1. Follow brand instructions for preparing a stovetop smoker and smoking chips.
2. Mix herbs, salt, pepper, and garlic powder in a small dish. Rub spices onto the fillet. Place lemon slices on top of the fish.
3. Place fillet on the rack and close lid. Place the smoker on the burner and cook 25 minutes at medium heat, until the fish flakes.Nutrition info per serving (2 to 4): 210 calories; 9.3 g fat; 1.4 g saturated fat; 80.5 mg cholesterol; 29.1 g protein; 1.1 g carbohydrates; 0.3 g fiber; 66.7 mg sodium (based on 4 servings)
Pan-Seared Halibut Steaks
March 1st, 2008Featured2 tablespoons all-purpose flour
2 tablespoons herbes de Provence spice blend (or 1 1/2 teaspoons each dried thyme, rosemary, savory and lavender)
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil
2 wild Pacific halibut steaks, 1/2 pound each
1 garlic clove, minced
1/4 to 1/2 cup fresh lemon juice
1/4 teaspoon sugar
Zest of 1/2 lemon (for garnish)1. Mix flour, dried herbs, salt, and pepper in a small dish. Rub over all sides of the fish.
2. Heat oil over medium heat in large sauté pan. When pan is hot but not smoking, place the fish into the pan. Cook four minutes, flip and cook another three to four minutes on the other side, until the fish flakes open.
3. Remove fish from pan and quickly add garlic, cooking 30 seconds. Add lemon juice and sugar, whisking to bring up the browned bits from the bottom of the pan. Simmer one to two minutes to reduce the sauce. Drizzle over fish and garnish with lemon zest.Nutrition info per serving (2): 481 calories; 20.6 g fat; 2.9 g saturated fat; 92.9 mg cholesterol; 61.7 g protein; 10 g carbohydrates; 1.7 g fiber; 1,321 mg sodium
Tilapia Tortilla Stew
March 1st, 2008Unfeatured4 tablespoons fresh lime juice,
plus 1 tablespoon for sauce
2 cloves garlic, minced
3 tablespoons chopped cilantro,
plus extra for garnish
1 1/2 teaspoons salt
1 1/2 pounds US tilapia
1 (16 ounce) jar tomato salsa
1 1/2 cups low-sodium chicken broth
4 small handfuls broken tortilla chips
1 tablespoon olive oil, for drizzling
1 avocado, diced1. Mix 4 tablespoons of lime juice with garlic, cilantro, and salt in a large casserole dish. Lay the tilapia fi llets side by side atop the marinade. Let sit 15 minutes, turning once or twice to coat all sides.
2. Bring salsa and chicken broth to a simmer in a large skillet. Add the tilapia with juices. Simmer 10 minutes, until fi sh is fi rm and opaque. Break the fi sh into large pieces with a wooden spatula.
3. To serve, line four bowls with a handful of broken tortilla chips. Spoon stew over chips and drizzle with a touch of the remaining lime juice and olive oil. Garnish with avocado and cilantroNutrition info per serving (4): 310 calories; 14.5 g fat; 1.7 g saturated fat; 0 mg cholesterol; 34 g protein; 16.4 g carbohydrates; 4.5 g fi ber; 627 mg sodium
Get Your Goat
March 1st, 2008The glossy mustache advertisements and dancing-cow commercials might try to convince you that bovines have cornered the milk market, but there’s a whole other category in the dairy case that’s got as much—or more—nutritional game: goat’s milk.
Why it’s time to think beyond cow’s milk.Ginger-Garlic Kale With Tempeh
February 1st, 2008Unfeatured1/4 cup reduced-sodium tamari
2 tablespoons agave
4 garlic cloves, minced
1/8 to 1/4 teaspoon dried, crushed red pepper
1 3-inch segment gingerroot, grated
1 8-ounce package tempeh, cut into
1/2-inch cubes
1 tablespoon olive oil
1 small yellow onion, halved and thinly sliced
1 bunch kale, stems removed and chopped
2 tablespoons black sesame seeds1. In a small bowl, combine tamari, agave, garlic, and red pepper. Squeeze grated ginger over the bowl to extract juice; discard solids. Stir to mix well.
2. Add tempeh to marinade, stir to coat, and let marinate for one hour at room temperature. Remove tempeh from marinade using a slotted spoon; reserve marinade.
3. In a large skillet, heat oil, and sauté onion and marinated tempeh for fi ve to six minutes, until onions are tender.
4. Wash kale, and shake dry. Add to pan, along with remaining marinade; cover and cook until kale is tender and bright green, three to four minutes. Season with salt and pepper.
5. Transfer to individual plates, and sprinkle with black sesame seeds. Serve immediately.Nutrition info per serving (4): 266 calories; 12 g fat; 2 g saturated fat; 0 mg cholesterol; 16 g protein; 28 g carbohydrates; 3 g fiber; 651 mg sodium
Roasted Oysters and Black Olives With Rosemary
February 1st, 2008Unfeatured1/4 cup olive oil
4 medium garlic cloves, finely minced
2 tablespoons finely minced fresh rosemary leaves
2 cups shucked oysters, drained and patted dry
2 cups kalamta olives (drained and rinsed)
2 sprigs fresh rosemaryPreheat to 400 degrees.
1. In a small bowl, combine olive oil, minced garlic, and rosemary; stir to mix well.
2. Add oysters, and stir to coat well. Add olives and mix.
3. Arrange oysters and olives in a shallow baking pan, and roast for five to six minutes until oysters are cooked through.
4. Remove from oven, and season with salt and pepper.
5. Arrange on a serving platter with fresh rosemary sprigs, and serve immediately over angel-hair pasta tossed with olive oil, garlic, and minced fresh basil.
nutrition info per serving (4): 300 calories; 26 g fat; 4 g saturated fat; 66 mg cholesterol; 9 g protein; 8 g carbohydrates; 2 g fiber; 588 mg sodium
