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Asian-Style Vegetable, Rice & Tofu Soup
Replete with health-enhancing ingredients such as tofu, broccoli, and carrots, this vegetarian soup is every bit as comforting as homemade chicken soup.
2-1/2 cups vegetable broth
2 cups small broccoli florets
2 cups thickly sliced small shiitake mushroom caps
1 cup thinly sliced carrots
1 cup water
1 tablespoon reduced-sodium soy sauce
1 teaspoon dark sesame oil
1/8 teaspoon ground ginger
1/8 teaspoon crushed red pepper flakes
8 ounces firm tofu, cut into 1-inch cubes
2 cups cooked rice, preferably brown
4 lime wedges
1/4 cup cilantro leaves
1 In a large saucepan, combine the broth, broccoli, mushrooms, carrots, water, soy sauce, sesame oil, ginger, and crushed red pepper. Cover and bring to a boil over high heat.
2 Add the tofu and rice to the boiling soup. Cover and cook until the tofu and rice are heated through and the vegetables are crisp-tender, about 2 minutes.
3 Serve the soup with the lime wedges and cilantro leaves.
Makes 4 servings
Per serving: 247 calories, 7.2g total fat (1g saturated), 0mg cholesterol, 4.3g dietary fiber, 35g carbohydrate, 15g protein, 803mg sodium.
Good source of: calcium, isoflavones, omega-3 fatty acids, selenium, vitamin C
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Banana Bread Pudding
Soy milk has much in its favor, including no cholesterol and healthful compounds called isoflavones. However, you could just as easily make this dessert with cow's milk.
6 ounces whole-wheat Italian bread, cut into 1/2-inch cubes
1 pound very ripe bananas, peeled
1/4 cup packed dark brown sugar
2-1/3 cups soy milk
1 large egg
2 large egg whites
1/2 teaspoon vanilla extract
1/4 teaspoon ground cardamom
1/4 teaspoon salt
1 Preheat the oven to 400°F. Toast the bread cubes for 7 minutes, or until crisp. Remove from the oven and reduce the oven temperature to 350°F.
2 In a large bowl, mash the bananas with a potato masher or a fork. Stir in the brown sugar until combined. Whisk in the soy milk, whole egg, egg whites, vanilla, cardamom, and salt.
3 Spray an 8-inch square baking dish with nonstick cooking spray. Place the toasted bread cubes in the dish and pour the banana mixture over the bread. Let sit for 10 minutes for the bread to soak up some of the liquid. Stir to coat the bread again (it will have risen to the top of the mixture) and let sit another 10 minutes.
4 Bake for 35 minutes, or until the pudding is puffed and set. Cool to room temperature before serving.
Makes 6 servings
Per serving: 213 calories, 4.2g total fat (0.8g saturated), 35mg cholesterol, 4.5g dietary fiber, 38g carbohydrate, 9g protein, 292mg sodium.
Good source of: fiber, riboflavin (vitamin B2), selenium, thiamin (vitamin B1), vitamin B6
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Banana-Nut Bread
Grinding the flaxseeds enables your body to get all the benefit of their fiber, lignans, and alpha-linolenic acid (a precursor to omega-3s). There's added fiber here from whole-wheat flour, and olive oil replaces butter for a healthier loaf.
1/2 cup whole flaxseeds
1 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1/4 teaspoon baking powder
1/4 teaspoon salt
1/4 cup extra-light olive oil
1/2 cup sugar
1 whole egg
1 egg white
1-1/2 cups mashed bananas (about 2 medium)
1/2 cup chopped walnuts
1 Preheat the oven to 350°F. Oil and flour a 9 x 5-inch loaf pan.
2 In a mini-food processor or coffee grinder, process the flaxseeds until finely ground, 20 to 30 seconds.
3 In a large bowl, combine the all-purpose flour, whole wheat flour, baking soda, baking powder, salt, and ground flaxseeds. In a medium bowl, whisk together the oil, sugar, whole egg, egg white, and bananas. Make a well in the center of the flour mixture and pour in the banana mixture. Stir until just combined. Stir in the walnuts.
4 Spoon the batter into the loaf pan. Bake for 50 to 55 minutes, or until a toothpick inserted in the center comes out clean. Cool for 10 minutes in the pan, then run a spatula around the edge of loaf to loosen and invert onto a wire rack to cool completely.
Makes 12 slices
Per slice: 223 calories, 11g total fat (1.1g saturated), 18mg cholesterol, 2.5g dietary fiber, 30g carbohydrate, 5g protein, 175mg sodium.
Good source of: lignans, omega-3 fatty acids, selenium
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Broiled Steak with Chimichurri
Scientists at UC Berkeley recently determined that cilantro may have potent antibacterial properties. Researchers identified 13 compounds in cilantro leaves, one of which--dodecenal--was found to be particularly effective against certain bacteria, such as Salmonella. Luckily, cilantro also tastes wonderful (although the world does divide into cilantro lovers and haters). Try it in this recipe for simple broiled flank steak served with a chimichurri sauce. Chimichurri, which is Argentina's answer to ketchup, is basically a thick vinaigrette rounded out with herbs, spices, garlic, and hot chilies. It would also be delicious over simple grilled chicken or fish.
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/2 teaspoon cumin
1/2 teaspoon oregano
1 pound well-trimmed flank steak
2 garlic cloves, peeled
1 cup packed cilantro leaves
1/2 cup packed parsley leaves
1 canned or bottled jalapeno pepper, sliced
1/4 cup water
2 tablespoons red wine vinegar
1 tablespoon olive oil
1 In a small bowl, combine 1/4 teaspoon of the salt, the coriander, cumin, and oregano. Rub into both sides of the flank steak.
2 In a small pot of boiling water, cook the garlic for 2 minutes to blanch. Transfer to a food processor and add the cilantro, parsley, jalapeno, water, vinegar, oil, and the remaining 1/4 teaspoon salt. Process until smooth.
3 Preheat the broiler. Broil the flank steak 6 inches from the heat for 4 minutes per side for medium-rare. Let stand for 10 minutes before thinly slicing across the grain. Serve the meat with the chimichurri sauce on the side.
Makes 4 servings
Per serving: 200 calories, 12g total fat (4.2g saturated), 48mg cholesterol, 0.6g dietary fiber, 2g carbohydrate, 20g protein, 364mg sodium.
Good source of: selenium, vitamin B12, zinc
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Bulgur & Chick-Pea Pilaf
Bulgur--dried, crushed, steamed wheat kernels--is a quick, nutritious alternative to rice. By combining the wheat with legumes (such as the chick-peas in this dish), you get the maximum protein value from both foods.
1 cup medium-coarse bulgur
1 cup canned chicken broth diluted with 1-1/2 cups water, or 2-1/2 cups homemade broth
1 can (16 ounces) chick-peas, rinsed and drained
2 large plum tomatoes, diced
1 small cucumber, peeled and diced
2 scallions, thinly sliced
1/4 cup chopped fresh mint
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 In a medium saucepan, combine the bulgur and broth, and bring to a boil over high heat. Reduce the heat to low, cover, and simmer until bulgur is tender and liquid has been absorbed, about 15 minutes.
2 Transfer the bulgur to a serving bowl and stir in the chick-peas, tomatoes, cucumber, scallions, mint, oil, salt, and pepper.
Makes 4 servings
Per serving: 347 calories, 10g total fat (1.5g saturated), 1mg cholesterol, 13g dietary fiber, 57g carbohydrate, 11g protein, 890mg sodium.
Good source of: fiber, folate, magnesium, vitamin B6
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Cabbage-Dill Chowder
If you haven't ever tried steaming potatoes, you will be surprised that it actually works. The health benefit to this is that you do not sacrifice any of the potato's water-soluble B vitamins to the cooking water. However, if you do not have a vegetable steamer, you can cook the potatoes in a pot of boiling water for about 10 minutes.
1 pound Yukon Gold potatoes, cut into 1/2-inch cubes
1 tablespoon olive oil
1 large Vidalia onion, halved and thinly sliced
3 cloves garlic, minced
2 tablespoons water
3 carrots, thinly sliced
5 cups shredded green cabbage (about 1/2 large head)
1 can (14-1/2 ounces) diced tomatoes
1/4 teaspoon salt
4 cups reduced-sodium chicken broth
1 cup minced fresh dill
3 tablespoons cider vinegar
1/2 teaspoon pepper
3 tablespoons reduced-fat sour cream
1 In a vegetable steamer, cook the potatoes until firm-tender, 5 to 10 minutes. Set aside.
2 Meanwhile, in a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion, garlic, and water, and cook, stirring frequently, until the onion is softened, about 7 minutes.
3 Add the carrots, cabbage, tomatoes, and salt, stirring to coat. Cook, stirring occasionally, until the cabbage is wilted and the carrots are crisp-tender, about 7 minutes.
4 Stir in the potatoes. Add the broth, 2/3 cup of the dill, the vinegar, and pepper, and bring to a boil. Reduce to a simmer, cover again, and cook for 10 minutes to blend the flavors.
5 Serve the soup with a dollop of sour cream and sprinkled with the remaining dill.
Makes 4 servings
Per serving: 254 calories, 5.5g total fat (1.5g saturated), 4mg cholesterol, 8.1g dietary fiber, 46g carbohydrate, 9g protein, 888mg sodium.
Good source of: beta carotene, fiber, folate, glucosinolates, magnesium, niacin, potassium, sulforaphane, thiamin, vitamin B6, vitamin C
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Chicken & Sweet Potato Salad with Thai Peanut Dressing
Peanut butter has numerous health benefits, ranging from heart health and prostate health to weight loss. Just 2 tablespoons of peanut butter daily provides cholesterol-lowering fats and a wealth of important nutrients. The challenge, however, is to get your daily dose of peanut butter without going overboard. One way to do this is to use peanut butter as an ingredient in savory dishes, such as this rich-tasting main-course salad.
2 pounds sweet potatoes, peeled and cut into 1/2-inch cubes
2 cups water
2 cloves garlic, peeled
1 pound skinless, boneless chicken breasts
3 tablespoons creamy peanut butter
2 tablespoons fresh lime juice
3/4 teaspoon salt
1 teaspoon Louisiana-style hot pepper sauce
1/2 cup chopped fresh basil
1/4 cup chopped fresh mint
1 pound tomatoes, cut into bite-size chunks
1 In a large vegetable steamer, cook the sweet potatoes until fork-tender, about 10 minutes.
2 Meanwhile, in a medium covered skillet, bring the water to a boil over medium heat. Add the garlic, cover, and simmer until softened, about 3 minutes. With a slotted spoon, remove the garlic from the pan, and when cool enough to handle, finely chop.
3 Add the chicken to the skillet, cover, and simmer, turning the chicken over once, until just cooked through, about 10 minutes. Reserving the cooking liquid, transfer the chicken to a cutting board, and when cool enough to handle, cut across the grain into bite-size pieces.
4 In a large bowl, combine the peanut butter, lime juice, salt, and hot pepper sauce. Whisk in 3/4 cup of the reserved cooking liquid, then the garlic, basil, and mint. Add the chicken, sweet potatoes, and tomatoes, tossing to combine.
Makes 4 servings
Per serving: 363 calories, 8.4g total fat (1.7g saturated), 66mg cholesterol, 7g dietary fiber, 41g carbohydrate, 33g protein, 661mg sodium.
Good source of: beta carotene, magnesium, niacin, selenium, vitamin B6, vitamin C
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Chilled Cream of Asparagus Soup
A "cream" soup usually indicates not only a thick puree, but also the inclusion of heavy cream. To get the same "mouth feel" of a cream soup, we've included potatoes for heft (and a nice helping of B vitamins) and used low-fat milk and yogurt instead of cream.
2 teaspoons olive oil
5 scallions, thinly sliced
1/2 pound all-purpose potatoes, thinly sliced
1-1/4 pounds asparagus, cut into 1/2-inch lengths
1-3/4 cups water
1-1/2 teaspoons tarragon
1 teaspoon salt
1/4 teaspoon pepper
1/2 cup low-fat (1%) milk
1/2 cup low-fat yogurt
2 teaspoons lemon juice
1 In a medium nonstick saucepan, heat the oil over low heat. Add the scallions and cook, stirring frequently, until tender, about 2 minutes. Add the potatoes and asparagus, and toss to combine.
2 Add the water, tarragon, salt, and pepper to the pan and bring to a boil. Reduce to a simmer, cover, and cook until the potatoes and asparagus are tender, about 10 minutes.
3 Let cool slightly and then transfer the soup to a food processor and puree. Add the milk and blend. Transfer the puree to a serving bowl. Refrigerate, covered, until chilled.
4 Just before serving, stir in the yogurt and lemon juice.
Makes 4 servings
Per serving: 124 calories, 3.4g total fat (0.9g saturated), 3mg cholesterol, 3.4g dietary fiber, 19g carbohydrate, 6g protein, 639mg sodium.
Good source of: calcium, fiber, folate, niacin, potassium, riboflavin, selenium, thiamin, vitamin B12, vitamin B6, vitamin C, zinc
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Chocolate Chip Cookies
The chocolate chip cookies of our childhood are not really the best choice for grownups: They're loaded with fat, in the form of butter, chocolate, and nuts, and a lot of that is saturated fat. But there's nothing really like them . . . or is there? This recipe contains much less fat (some of it olive oil, rather than butter). Oats adds satisfying texture (and heart-healthy soluble fiber) while soy nuts, which taste like roasted peanuts, supply beneficial isoflavones. So the cookies are still a treat, but a guilt-free one.
1 cup old-fashioned rolled oats
1-1/2 cups flour
1 teaspoon baking soda
1/2 teaspoon salt
4 tablespoons unsalted butter, at room temperature
3 tablespoons extra-light olive oil
3/4 cup granulated sugar
1/2 cup packed light brown sugar
2 tablespoons low-fat (1%) milk
1 large egg
1 large egg white
1 teaspoon vanilla extract
1 cup unsalted roasted soy nuts (4 ounces)
1 cup mini chocolate chips
1 Preheat the oven to 375°F. Spread the oats on a baking sheet and toast for 10 minutes, or until golden brown.
2 Meanwhile, on a sheet of wax paper, combine the flour, baking soda, and salt.
3 In a large bowl, with an electric mixer, beat the butter, oil, granulated sugar, and brown sugar until smooth. Beat in the milk, whole egg, egg white, and vanilla until well combined. Fold in the toasted oats, flour mixture, soy nuts, and chocolate chips until well combined.
4 Drop by rounded teaspoonfuls 2 inches apart onto lightly greased baking sheets. Bake for 10 minutes, or until the cookies are set and golden brown. Remove from the baking sheets and cool on wire racks.
Makes 5 dozen cookies
Per cookie: 76 calories, 3.3g total fat (1.3g saturated), 6mg cholesterol, 0.9g dietary fiber, 11g carbohydrate, 2g protein, 44mg sodium.
Good source of: isoflavones
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Chocolate-Orange Bavarian
We've taken some liberties with the title for this dessert, since a Bavarian would be made with heavy cream, but this silky smooth gelatin-based pudding will not disappoint.
3 cups plain unflavored soy milk
4 or 5 strips of orange zest (from 1 orange)
1/4 teaspoon salt
1/2 cup packed light brown sugar
1 envelope unflavored gelatin
1/3 cup semisweet chocolate chips (1-1/2 ounces)
1 In a medium saucepan, combine 2-1/2 cups of the soy milk, the orange zest, and salt. Bring to a simmer over medium-low heat. Remove from the heat, cover, and let stand for 30 minutes. Strain and discard the orange zest.
2 Return the strained soy milk to the saucepan and stir in the brown sugar. Bring to a simmer over medium heat.
3 Meanwhile, in a small cup, sprinkle the gelatin over the remaining 1/2 cup soy milk and let stand until softened, about 2 minutes. Stir the softened gelatin into the warmed soy milk and cook until dissolved, about 3 minutes.
4 Stir the chocolate chips into the soy milk and stir for 1 minutes. Remove from the heat, cover, and let stand until melted. Pour the mixture into four 6-ounce ramekins and refrigerate until set, about 3 hours.
5 To serve, invert the molds onto serving plates.
Makes 4 servings
Per serving: 251 calories, 7g total fat (2.3g saturated), 0mg cholesterol, 3.1g dietary fiber, 42g carbohydrate, 9g protein, 183mg sodium.
Good source of: isoflavones, thiamin
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Chunky Peanut Butter Blondies
There’s plenty of “butter” in this recipe--prune butter and peanut butter--but only a whisper of saturated fat. Each blondie gets only 5% of its calories from saturated fat.
1 cup plus 2 tablespoons flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup packed light brown sugar
1/2 cup chunky peanut butter
1/2 cup prune butter (lekvar)
2 large egg whites
1 teaspoon vanilla extract
1 Preheat the oven to 350°F. Spray an 8-inch square baking pan with nonstick cooking spray.
2 In a medium bowl, stir together the flour, baking powder, baking soda, and salt. In a large bowl, with an electric mixer, beat the brown sugar, peanut butter, prune butter, egg whites, and vanilla until well combined.
3 With the mixer at low speed, beat in the flour mixture until just combined. Spoon into the baking pan, smoothing the top. Bake for 30 minutes, or until a toothpick inserted in the center comes out clean and the blondie starts to pull away from the sides of the pan.
4 Turn out of the pan onto a wire rack to cool. When cool, cut into 12 blondies.
Makes 12 blondies
Per blondie: 164 calories, 5.4g total fat (1g saturated), 0mg cholesterol, 1g dietary fiber, 26g carbohydrate, 5g protein, 207mg sodium.
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Cream Puffs
While standard cream puff doughs have 1 stick of butter or margarine and 4 whole eggs, we've managed to cut back considerably on the fat without sacrificing the flavor. The tofu filling is a surprise replacement for whipped cream or pastry cream and we think it's quite delicious.
FILLING
1 envelope unflavored gelatin
1/4 cup cold water
1 pound soft silken tofu
1/2 cup maple syrup
3/4 teaspoon vanilla extract
CREAM PUFFS
1 cup water
1/4 cup walnut oil
1/2 teaspoon salt
1 cup all-purpose flour
2 large eggs
3 large egg whites
1 Make the filling: In a glass measuring cup, sprinkle the gelatin over the water. Let stand for 5 minutes until softened. Place the cup in a pan of simmering water and heat until the gelatin has dissolved, about 1 minute . In a food processor, puree the tofu. Add the maple syrup, vanilla, and gelatin, and pulse to blend. Transfer to a bowl and refrigerate until soft, yet firm, about 1 hour.
2 Meanwhile, make the cream puffs: Preheat the oven to 425°F. Line 2 large baking sheets with parchment paper or spray with nonstick cooking spray. Set aside.
3 In a medium saucepan, bring the water, walnut oil, and salt to a boil over high heat. Stir in the flour and continue stirring vigorously until the mixture forms a ball and leaves the sides of the pan, about 1 minute.
4 Remove from the heat. Stirring constantly, add the whole eggs and egg whites, one at a time, beating well after each addition. As you add each egg, the dough will separate, but if you keep beating the dough, it will come back together.
5 Drop the dough by rounded tablespoonfuls onto the baking sheets spacing them 2 inches apart and making 24 mounds. Bake for 35 minutes, or until puffed and golden brown. Turn the oven off and let the puffs stand for 5 minutes in the oven to dry out.
6 With a serrated knife, cut the cream puffs in half horizontally. Fill the bottom of each with 2 tablespoons of the tofu mixture. Replace the tops.
Makes 24 mini cream puffs (12 servings)
Per serving: 187 calories, 8.8g total fat (1.2g saturated), 35mg cholesterol, 1.2g dietary fiber, 19g carbohydrate, 10g protein, 130mg sodium.
Good source of: omega-3 fatty acids, selenium, vitamin E
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Fudgey Brownies with Dried Pears
Walnuts are a great ingredient in brownies, but they can bring with them quite a few grams of fat. So to get some of that walnut flavor without a lot of fat, we used walnut oil instead. For a relatively small amount of oil (only 1/2 teaspoon per brownie), the brownies have a nice nutty undertone. The toasted-nut flavor of the oil makes the brownies seem rich even though they have less than 4 grams of fat apiece. As a side benefit, walnut oil is a good source of alpha-linolenic acid, which is a precursor to heart-healthy omega-3 fatty acid.
2/3 cup all-purpose flour
1/3 cup unsweetened cocoa powder
2 tablespoons cornstarch
1 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup packed light brown sugar
2 tablespoons walnut oil
1 large egg plus 1 egg white
1-1/2 teaspoons vanilla extract
1 tablespoon water
1/3 cup minced dried pears
1/4 cup mini chocolate chips
1 Preheat the oven to 350°F. Lightly grease an 8-inch square baking pan.
2 In a medium bowl, stir together the flour, cocoa powder, cornstarch, baking powder, baking soda, and salt. Set aside.
3 In a large bowl, with an electric mixer, beat the brown sugar, oil, egg, vanilla, and water until well combined. On low speed, beat in half the flour mixture just until combined. Stir the pears and chocolate chips into the remaining flour mixture and then add to the batter.
4 Pour the batter into the pan. Bake for 20 to 25 minutes, or until a toothpick inserted in the center comes out clean and the brownie begins to pull away from the sides of the pan. Cool in the pan on a wire rack. Cut into 16 brownies.
Makes 16 brownies
Per brownie: 131 calories, 3.4g total fat (0.9g saturated), 26mg cholesterol, 1.1g dietary fiber, 24g carbohydrate, 2.2g protein, 105mg sodium.
Good source of: omega-3 fatty acids
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Garlicky Shrimp & Rice Salad
There has been a good deal of concern in the medical community recently with what appears to be widespread vitamin D deficiencies. Although this vitamin is synthesized by the body when skin is exposed to sunlight, so many people are using sunscreen these days that levels of this important vitamin have been adversely affected. One way to get more vitamin D--in addition to spending 5 to 10 minutes in the sun before you put on sunscreen--is to eat vitamin D-rich foods, such as fatty fish and shellfish. This rice salad has about 25% of the amount of vitamin D many doctors now think should be the daily intake.
1 cup jasmine rice
3/4 teaspoon salt
2 cups halved cherry tomatoes
1 red bell pepper, cut into 1/4-inch dice
1 teaspoon grated lemon zest
1 cup water
8 cloves garlic, finely chopped
1/4 teaspoon red pepper flakes
1-1/2 pounds medium shrimp, shelled and deveined
1/3 cup fresh lemon juice
2 tablespoons olive oil
1/4 cup chopped fresh basil
1 In a medium saucepan, cook the rice according to package directions, using 1/4 teaspoon of the salt. Remove from the heat and stir in the tomatoes, bell pepper, and lemon zest.
2 Meanwhile, in a large skillet, bring the water, garlic, and red pepper flakes to a boil over medium heat. Add the shrimp, reduce to a simmer, cover, and cook until the shrimp are just opaque, about 4 minutes. Strain, reserving the cooking liquid. Transfer the shrimp to a large bowl.
3 Add 2/3 cup of the reserved cooking liquid, the lemon juice, oil, basil, and the remaining 1/2 teaspoon salt to the bowl with the shrimp. Add the rice mixture, tossing to combine. Serve at room temperature or chilled.
Makes 4 servings
Per serving: 332 calories, 9.6g total fat (1.4g saturated), 215mg cholesterol, 1.5g dietary fiber, 29g carbohydrate, 32g protein, 655mg sodium.
Good source of: omega-3 fatty acids, selenium, vitamin B12, vitamin B6, vitamin C, vitamin D
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Ginger-Sesame Noodles & Chicken
Not just for PB&J, peanut butter is a wonderful ingredient to use in savory dishes, as in these Chinese-style noodles. You can use leftover chicken here if you'd like (skip step 1 and use 1/4 cup water in step 2). Serve the dish hot, at room temperature, or chilled. Although the nutrition listed is for a main-course serving, this would also make a good dish to include in a multi-dish meal to serve 8 or more.
1-1/2 cups water
10 ounces skinless, boneless chicken breasts
1/4 cup reduced-sodium soy sauce
3 tablespoons cider vinegar
3 tablespoons creamy peanut butter
2 teaspoons honey
1 tablespoon dark sesame oil
1 tablespoon grated fresh ginger
1/2 teaspoon hot pepper sauce
12 ounces spaghettini, broken in half
1 green bell pepper, finely slivered
1 cup shredded carrots
3 scallions, sliced
1 In a medium covered saucepan, bring the water to a boil. Add the chicken, reduce to a simmer, cover, and cook until just cooked through, about 10 to 12 minutes. Reserving the cooking liquid, set the chicken aside and when cool enough to handle, pull into thin shreds.
2 Measure out 1/4 cup of the chicken poaching liquid and add to a blender or food processor. Add the soy sauce, vinegar, peanut butter, honey, sesame oil, ginger, and hot pepper sauce. Process until smooth and transfer to a large serving bowl.
3 In a large pot of boiling water, cook the pasta according to package directions, adding the bell pepper and carrots for the last 2 minutes. Drain well.
4 Add the chicken, pasta (and vegetables), and scallions to the bowl of sauce, and toss to combine.
Makes 4 servings
Per serving: 539 calories, 13g total fat (2.4g saturated), 39mg cholesterol, 4.4g dietary fiber, 75g carbohydrate, 30g protein, 743mg sodium.
Good source of: niacin, selenium, vitamin B6
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Hoppin' John with Porcini
According to Southern tradition, if you serve this dish on New Year's Day it will bring good luck for the rest of the year. We've taken the liberty of improving on hoppin' John by giving it a modest makeover: The bacon typically used in the dish has been replaced by porcini mushrooms (for deep flavor) and olive oil (for healthful fats).
1/2 ounce dried porcini mushrooms (about 1/2 cup)
1 cup boiling water
1 cup rice
1 teaspoon salt
1 tablespoon olive oil
1 large red onion, coarsely chopped
2 packages (10 ounces each) frozen black-eyed peas
2 tablespoons red wine vinegar
1/2 teaspoon pepper
1 In a small heatproof bowl, combine the dried mushrooms and the boiling water, and let stand for 20 minutes or until softened. Reserving the soaking liquid, scoop out the dried mushrooms and finely chop. Strain the soaking liquid through a coffee filter or a paper towel-lined sieve.
2 Meanwhile, in a medium saucepan, cook the rice according to package directions, using 1/4 teaspoon of the salt.
3 In a large saucepan, heat the oil over medium heat. Add the onion and cook, stirring frequently, until the onion is tender, about 7 minutes.
4 Add the reserved mushroom soaking liquid, the mushrooms, the remaining 3/4 teaspoon salt, the black-eyed peas, and 1-1/4 cups of water, and bring to a boil. Reduce to a simmer, cover, and cook until the black-eyed peas are almost tender, about 10 minutes.
5 Uncover and cook until the peas are fully tender and the water has evaporated, about 5 minutes. Stir in the vinegar, pepper, and cooked rice, and stir well to combine.
Makes 8 servings
Per serving: 209 calories, 2.4g total fat (0.4g saturated), 0mg cholesterol, 4g dietary fiber, 39g carbohydrate, 8g protein, 297mg sodium.
Good source of: fiber, folate, thiamin
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Hot & Sour Sautéed Tofu
Tofu, rich in isoflavones, is a versatile ingredients with a nice firm texture and blank canvas for pungent flavors. Here, pieces of tofu are flavored with a hot and sour ginger marinade, then sautéed and served in pita bread along with a carotenoid-rich carrot and red pepper slaw.
2 tablespoons reduced-sodium soy sauce
2 tablespoons cider vinegar
2 tablespoons minced fresh ginger
1 tablespoon light brown sugar
1/4 teaspoon crushed red pepper flakes
1 pound firm tofu, cut into 8 triangles
1 tablespoon light mayonnaise
3 large carrots, shredded
1 large red bell pepper, slivered
1-1/4 cups chopped watercress finely shredded romaine lettuce
2 teaspoons dark sesame oil
4 whole-wheat pita breads (7 inches)
1 In a measuring cup, combine the soy sauce, vinegar, and ginger. Pour out half of the mixture into a medium bowl.
2 To the mixture remaining in the cup, add the brown sugar and red pepper flakes. Place the tofu in a shallow container and pour the marinade over the tofu. Turn to coat and marinate for at least 20 minutes or up to several hours.
3 Whisk the mayonnaise into the soy-vinegar mixture in the medium bowl. Add the carrots, bell pepper, and 1 cup of the watercress, and toss to combine. Refrigerate until ready to serve.
4 In a large nonstick skillet, heat the sesane oil over medium heat. Reserving the marinade, add the tofu to the skillet and sauté until crisp and golden brown, about 3 minutes per side. Add the reserved marinade to the pan and cook until syrupy, about 2 minutes.
5 Slit open the pitas and spoon the carrot mixture in, then top with tofu. Top with the remaining watercress and any pan juices.
Makes 4 servings
Per serving: 373 calories, 15g total fat (2.2g saturated), 1mg cholesterol, 8.6g dietary fiber, 43g carbohydrate, 24g protein, 629mg sodium.
Good source of: beta carotene, calcium, fiber, isoflavones, magnesium, omega-3 fatty acids, selenium, thiamin (vitamin B1), vitamin B6, vitamin C, zinc
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Mango-Ginger "Ice Cream"
There's nary a drop of dairy in this fabulous frozen dessert. The lush "creaminess" comes from pureed tofu, and from the velvety texture of the mango itself. Be sure to use a really ripe mango (it should be fragrant and yield to gentle pressure) for best flavor.
1 package (19 ounces) silken tofu
2 large mangoes (1 pound each), peeled and cubed
1/3 cup maple syrup
1/4 cup finely chopped crystallized ginger
1 teaspoon vanilla extract
1/4 teaspoon salt
1 Line a colander with several thicknesses of paper towel. Place the tofu in the colander and set aside for 10 minutes to drain excess liquid.
2 In a food processor, process the mango until smooth. Add the drained tofu and process until smooth. Add the maple syrup, ginger, vanilla, and salt, and process until just combined.
3 Transfer the mixture to the canister of ice cream machine and follow the manufacturer's directions. The mixture may be like soft ice cream. Transfer to a plastic container with a lid and freeze until ready to serve. Let stand 15 minutes at room temperature before serving.
Makes 5 cups
Per 1/2 cup: 108 calories, 1.6g total fat (0.2g saturated), 0mg cholesterol, 0.9g dietary fiber, 22g carbohydrate, 3g protein, 65mg sodium.
Good source of: beta carotene, isoflavones, potassium, vitamin C
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Oat & Cherry Breakfast Pudding
This creamy cherry-studded pudding is filled with healthful soluble fiber. Although this is intended as a breakfast or brunch dish, you could also serve it as a dessert.
2 cups old-fashioned rolled oats
1 can (12 ounces) evaporated skimmed milk
1-3/4 cups low-fat (1%) milk
3 tablespoons plus 2 teaspoons light brown sugar
1/2 teaspoon salt
1/2 teaspoon cinnamon
1/2 cup chopped dried cherries (3 ounces)
1 Preheat the oven to 350°F. Spread the oats on a jelly-roll pan and bake for 10 minutes, stirring midway, until light golden. Remove from the oven and let cool slightly. In a food processor, pulse the oats on and off until finely ground.
2 In a medium saucepan, bring the evaporated milk, low-fat milk, 2 tablespoons plus 2 teaspoons of the brown sugar, the salt, and cinnamon to a boil over medium heat. Reduce to a simmer, stir in the oats, and cook, stirring occasionally, until the cereal is thick and creamy, about 5 minutes. Remove from the heat and stir in the cherries.
3 Preheat the broiler. Spray an 8-inch square broilerproof pan with nonstick cooking spray. Scrape the oatmeal into the pan and smooth the top. Sprinkle with the remaining 1 tablespoon brown sugar. Broil 6 inches from the heat for 2 minutes or until the sugar is melted. Cool slightly and serve.
Makes 6 servings
Per serving: 251 calories, 2.8g total fat (0.8g saturated), 6mg cholesterol, 3.6g dietary fiber, 46g carbohydrate, 12g protein, 309mg sodium.
Good source of: calcium, magnesium, riboflavin, thiamin, vitamin B12, vitamin D
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Open-Faced Nectarine Tarts
Though it might seem odd to buy low-fat tortillas and then spray them with cooking spray, the reason for this is that low-fat tortillas are thicker and sturdier than regular flour tortillas (this, of course, is one way that the manufacturer gets the nutrition numbers to work out right). Anyway, the sturdiness of the tortilla works well for these open-faced tarts.
4 low-fat flour tortillas (8 inches)
1/3 cup currant jelly
4 nectarines, thinly sliced
1 tablespoon sugar
1/2 teaspoon cinnamon
1 Preheat the oven to 450°F. Spray a baking sheet lightly with nonstick cooking spray. In a small saucepan, melt the jelly over very low heat.
2 Place the tortillas on the baking sheet spray them lightly with nonstick cooking spray. Spread each tortilla with 2 teaspoons of the currant jelly. Arrange the sliced nectarines in concentric circles on each of the tortillas. In a small bowl, combine the sugar and cinnamon and sprinkle over the fruit.
3 Bake the tortillas in the upper third of the oven for 10 minutes or until the fruit is tender. Remove from the oven and drizzle the remaining currant jelly over the hot nectarines.
Makes 4 tarts
Per tart: 238 calories, 1.4g total fat (0g saturated), 0mg cholesterol, 3.5g dietary fiber, 57g carbohydrate, 5g protein, 150mg sodium
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Pad Thai
Virtually all European pastas are made with wheat flour, but in Asia, rice, buckwheat, and mung bean flour are used to make unique gluten-free pastas. This bountiful noodle toss--a signature dish of Thai cuisine--is traditionally made with rice noodles.
8 ounces rice noodles (1/4-inch wide)
1 whole egg
1 egg white
6 teaspoons extra-light olive oil
3 tablespoons reduced-sodium soy sauce
2 tablespoons fresh lemon juice
1-1/2 teaspoons brown sugar
1 teaspoon anchovy paste
2 tablespoons minced garlic
4 large shrimp--shelled, deveined, and coarsely chopped
4 ounces firm tofu, cut into 1/4-inch cubes
2 scallions, thinly sliced
1 cup mung bean sprouts
1/4 cup chopped cilantro
1/4 cup chopped dry-roasted peanuts
1 Place the rice noodles in a bowl and add enough cold water to cover. Soak for 45 minutes. Drain.
2 Meanwhile, bring a large pot of water to a boil. Add the soaked noodles and cook until the noodles are just tender to the bite, about 1 minute. Drain.
3 In a small bowl, beat the whole egg and egg white until frothy. In a large skillet, heat 2 teaspoons of the oil over medium-high heat. Add the beaten eggs to the skillet and spread out to form a large pancake. Cook until just set, about 45 seconds. Turn the pancake over and cook until just set on the second side, about 10 seconds. Transfer to cutting board and allow to cool. Cut into 1/4-inch-wide strips.
4 In a small bowl, combine the soy sauce, lemon juice, sugar, and anchovy paste, and stir until the anchovy paste is dissolved.
5 Add 2 teaspoons of the oil and the garlic to the skillet and cook until fragrant, about 30 seconds. Add the shrimp, tofu, and scallions, and cook until the shrimp is just cooked through, 1 to 2 minutes.
6 Add the remaining 2 teaspoons oil, the drained noodles, egg, and bean sprouts, and swirl in the soy sauce mixture. Gently toss to combine. Serve sprinkled with the cilantro and peanuts.
Makes 4 servings
Per serving: 421 calories, 15g total fat (2.3g saturated), 64mg cholesterol, 2.4g dietary fiber, 57g carbohydrate, 15g protein, 568mg sodium.
Good source of: isoflavones, selenium
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Potato Salad with Dill-Caper Dressing
Here's a way to get soy (and isoflavones) into your diet without resorting to the obligatory block of tofu. The dressing for this comforting American side dish is made with a silken tofu-based "mayonnaise" as well as soy milk, and is flavored with capers, mustard, and dill.
2 pounds small red-skinned potatoes, unpeeled
1/2 cup soy mayonnaise
1/4 cup cider vinegar
1/4 cup capers, drained and chopped
1/4 cup chopped fresh dill
1/4 cup unflavored soy milk
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup diced celery
1 cup chopped scallions
1 In a large saucepan, combine the potatoes with enough cold water to cover. Bring to a boil over high heat. Cover and simmer until just tender when pierced with a knife, about 15 minutes. Drain. When cool enough to handle, cut into bite-size pieces.
2 Meanwhile, in a large bowl, combine the soy mayonnaise, vinegar, capers, dill, soy milk, mustard, salt, and pepper. Stir to combine.
3 Stir in the potatoes, celery, and scallions, and toss until just combined.
Makes 6 servings
Per serving: 226 calories, 9.8g total fat (1.5g saturated), 0mg cholesterol, 3.4g dietary fiber, 33g carbohydrate, 4g protein, 585mg sodium.
Good source of: isoflavones, omega-3 fatty acids, vitamin B6
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Pumpkin-Apricot Muffins
Canned pumpkin puree gives a wonderful golden glow (not to mention tons of beta carotene) to these delicious fruit-and-nut-studded muffins.
1-1/2 cups flour
1/3 cup packed light brown sugar
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup dried apricots, coarsely chopped
1/4 cup walnuts, coarsely chopped
1 cup canned unsweetened pumpkin puree
1 large egg
2 large egg whites
1 cup buttermilk
1 Preheat the oven to 350°F. Line a 2-1/2-inch muffin tin with paper liners. In a large bowl, stir together the flour, brown sugar, baking powder, baking soda, and salt. Stir in the apricots and walnuts.
2 In a medium bowl, combine the pumpkin, whole egg, egg whites, and buttermilk. Make a well in the center of the dry ingredients and pour in the pumpkin mixture. Stir just until combined.
3 Spoon into the lined muffin cups and bake for 30 to 35 minutes or until a cake tester inserted in the center of a muffin comes out clean.
Makes 1 dozen muffins
Per muffin: 131 calories, 2.2g total fat (0.4g saturated), 18mg cholesterol, 1.8g dietary fiber, 24g carbohydrate, 4g protein, 271mg sodium.
Good source of: beta carotene, riboflavin, selenium, thiamin
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Sesame Stir-Fried Asparagus
Using cornstarch to thicken sauces is an idea borrowed from Chinese cuisine. It's a good trick to remember when you want to give a low-fat sauce the "mouth feel" of a high-fat sauce.
1/3 cup water
1 teaspoon cornstarch
2 teaspoons olive oil
1/2 cup minced scallions
2 teaspoons minced fresh ginger
1 teaspoon minced garlic
2-1/2 pounds asparagus cut into 2-inch pieces (5-1/2 cups)
2 teaspoons sesame oil
1/4 teaspoon salt
1 tablespoon sesame seeds
1 In a small bowl, blend the water and cornstarch.
2 In a large nonstick skillet, heat the olive oil over medium-high heat. Add the scallions, ginger, and garlic, and stir-fry until fragrant, about 30 seconds.
3 Add the asparagus and stir-fry until the asparagus turns bright green, about 1 minute.
4 Add the cornstarch mixture and bring to a simmer. Cook, stirring, until the sauce has thickened slightly. Cover and steam over medium-high heat until the asparagus is crisp-tender, 2 to 3 minutes.
5 Meanwhile, in a small skillet, stir the sesame seeds over medium heat until toasted, 2 to 4 minutes. Transfer from the skillet to a plate.
6 Add the sesame oil to the asparagus and stir-fry for 30 seconds. Remove from the heat, sprinkle with the salt, and toss to combine. Serve the asparagus sprinkled with the toasted sesame seeds.
Makes 4 servings
Per serving: 93 calories, 6g total fat (0.8g saturated), 0mg cholesterol, 3.4g dietary fiber, 8g carbohydrate, 4g protein, 172mg sodium.
Good source of: fiber, folate, niacin, riboflavin, selenium, thiamin, vitamin C
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Smoked Tofu, Cheddar & Broccoli Salad
This main-course salad takes advantage not only of dairy sources of calcium, but also of several nondairy sources: calcium-fortified orange juice, broccoli, and tofu. Each serving provides nearly 500 milligrams of calcium, about 50% of the daily recommended intake.
1-1/4 pounds broccoli
1 cup plain low-fat yogurt
2 tablespoons calcium-fortified orange juice concentrate
1 tablespoon Dijon mustard
2 teaspoons dark sesame oil
1/4 teaspoon pepper
8 ounces hickory-smoked baked tofu, cut into 1/3-inch cubes
4 ounces Cheddar cheese, cut into 1/3-inch cubes
1 pint grape tomatoes, halved
1 Quarter the broccoli stalks lengthwise. Cut the stalks crosswise into 1/2-inch pieces. Cut the florets small. In a vegetable steamer, cook the broccoli until crisp-tender, about 10 minutes. Let the broccoli cool to warm.
2 Meanwhile, in a small bowl, whisk together the yogurt, orange juice concentrate, mustard, sesame oil, and pepper.
3 In a large salad bowl, toss together the broccoli, tofu, Cheddar, and tomatoes. Add the dressing and toss to coat well.
Makes 4 servings
Per serving: 363 calories, 16g total fat (7.4g saturated), 33mg cholesterol, 6.4g dietary fiber, 27g carbohydrate, 31g protein, 755mg sodium.
Good source of: calcium, folate, riboflavin, vitamin C
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Stir-Fried Pork & Tofu
Here's a way to get the beneficial isoflavones from soy without completely giving up meat. The lean pork tenderloin in this stir-fry also brings a healthy supply of B vitamins. Serve the stir-fry over brown rice or a barley pilaf. A watercress and slivered Belgian endive salad with a lemon-sesame vinaigrette would make a nice accompaniment.
1/4 cup reduced-sodium soy sauce
2 tablespoons mild molasses
1 pound firm tofu, cut into 16 chunks
1 tablespoon olive oil
3/4 pound pork tenderloin, sliced into 16 pieces
1 tablespoon plus 1-1/2 teaspoons cornstarch
3 cloves garlic, sliced
2 cups fresh or canned pineapple chunks
1 In a small bowl, stir together the soy sauce and molasses. Add the tofu and let stand 30 minutes, turning the tofu over midway.
2 In a large nonstick skillet, heat the oil over medium-high heat. Dredge the pork in 1 tablespoon of the cornstarch, shaking off the excess.
3 Add the pork to the skillet and cook until golden brown, about 2 minutes per side. Add the garlic and cook 1 minute.
4 Reserving the soy mixture, lift the tofu out and add to the pan along with the pineapple, stirring to combine.
5 Whisk ketchup, 3 tablespoons of cold water, and the remaining 1-1/2 teaspoons cornstarch into the reserved soy mixture. Pour the sauce into the pan, bring to a boil, and cook, stirring, until the sauce is lightly thickened and the pork is cooked through, about 1 minute.
Makes 4 servings
Per serving: 383 calories, 16g total fat (2.9g saturated), 47mg cholesterol, 3.9g dietary fiber, 27g carbohydrate, 36g protein, 589mg sodium.
Good source of: calcium, isoflavones, niacin, omega-3 fatty acids, riboflavin (vitamin B2), selenium, thiamin (vitamin B1), vitamin B6, vitamin C, zinc
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Tangerine Cheesecake
By using a frozen tangerine juice fortified with calcium, each serving will provide about 20% of the RDA of this important mineral.
CRUST
36 gingersnaps
2 tablespoons sugar
4 teaspoons extra-light olive oil
1/4 cup low-fat (1%) milk
FILLING
2-1/2 cups fat-free cottage cheese
12 ounces reduced-fat cream cheese (Neufchâtel)
1-1/2 cups sugar
1-1/2 cups fat-free sour cream
1/2 cup frozen tangerine juice concentrate, thawed
1/3 cup nonfat dry milk powder
2 large eggs
3 large egg whites
2 teaspoons vanilla extract
1/4 teaspoon salt
1 Make the crust: Preheat the oven to 325°F. In a food processor, process the gingersnaps and sugar until finely ground. Add the oil and milk and process until evenly moistened.
2 Scrape the crust mixture into a 9-inch springform pan and press it onto the bottom and 1 inch up the sides of the pan. Set aside.
3 Make the filling: In a blender or food processor, process the cottage cheese and cream cheese until very smooth. Add the sugar, sour cream, tangerine juice concentrate, milk powder, whole eggs, egg whites, vanilla, and salt. Process until well combined.
4 Pour the filling into the crust and bake for 55 to 65 minutes, or until the center of the cheesecake is slightly jiggly, the edges start to brown, and the cake is puffed. Set on a wire rack to cool for 1 hour. Cover tightly and refrigerate until well chilled, at least 4 hours.
Makes 12 wedges
Per wedge: 399 calories, 11g total fat (5.1g saturated), 61mg cholesterol, 0.5g dietary fiber, 58g carbohydrate, 15g protein, 577mg sodium.
Good source of: riboflavin, vitamin B12
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Tomato & Rice Salad with Lime-Ginger Dressing
If you can find bottled ginger juice at your supermarket, use it instead of the home-squeezed. You’ll need 2 tablespoons.
1 cup brown rice
3/4 teaspoon salt
1/4 cup grated fresh ginger
1 teaspoon grated lime zest
3 tablespoons fresh lime juice
4 teaspoons olive oil
1 tablespoon light brown sugar
3 scallions, thinly sliced
1 cup grape or cherry tomatoes, halved
1 yellow or red bell pepper, diced
1/3 cup chopped cilantro
1 In a medium saucepan, cook the brown rice according to package directions, using 1/4 teaspoon of the salt.
2 Meanwhile, set a sieve over a large bowl and squeeze the ginger to extract as much ginger juice as possible. Discard the ginger solids.
3 Add the remaining 1/2 teaspoon salt, the lime zest, lime juice, oil, and brown sugar to the ginger juice, and whisk to combine. Add the rice while it’s still warm, and toss to combine.
4 Let the rice cool to room temperature. Add the scallions, tomatoes, bell pepper, and cilantro. Toss again. Chill until ready to serve.
Makes 4 servings
Per serving: 253 calories, 6.2g total fat (0.9g saturated), 0mg cholesterol, 3g dietary fiber, 46g carbohydrate, 5g protein, 448mg sodium.
Good source of: limonenes, magnesium, niacin, selenium, thiamin, vitamin B6, vitamin C
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Turkey, Apple & Rice Salad with Orange Vinaigrette
Turkey contributes meaty texture, subtle flavor, very few calories and a good measure of B vitamins to a salad. Here it combines beautifully with brown rice and apples. Serve the salad as is or on a bed of lettuce.
3/4 cup chicken broth
3/4 cup water
3/4 cup brown rice
1/4 teaspoon salt
1/2 cup orange juice
2 tablespoons rice vinegar
1 tablespoon fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon grated lemon zest
1-1/2 teaspoons tarragon
2 tablespoons olive oil
2 green apples, cubed
1/2 pound unsliced roast turkey breast, cubed
1 cup chopped carrots
1/4 cup minced cilantro or parsley
1 In a medium saucepan, bring the broth, water, brown rice, and salt to a boil over high heat. Reduce the heat to a simmer, cover, and cook until tender, about 45 minutes.
2 Meanwhile, in a large bowl, whisk together the orange juice, vinegar, lemon juice, mustard, and lemon zest. Whisk in the oil. Add the apples and toss to keep them from discoloring.
3 Drain the rice if necessary and then fluff the grains into the bowl with the dressing.
4 Add the turkey, carrots, and cilantro, and toss well. Serve warm, at room temperature, or chilled.
Makes 4 servings
Per serving: 345 calories, 9.6g total fat (1.5g saturated), 48mg cholesterol, 4.1g dietary fiber, 45g carbohydrate, 21g protein, 493mg sodium.
Good source of: niacin, selenium, vitamin B6
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Updated Waldorf Salad
There's nothing wrong with a good old Waldorf Salad (except probably too much mayonnaise dressing). But what if you took the same ideas--creamy dressing, lettuce, crunchy sweet fruit, and chopped nuts--and created a salad with super antioxidant power: selenium in Brazil nuts, and quercetin in red apples and red onion? The results are as tasty as they are healthy.
3/4 cup plain fat-free yogurt
1/2 cup reduced-fat sour cream
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper
3 tart red apples, cut into 1-inch chunks
1-1/4 cups diced fennel (about 1/2 medium bulb)
1/2 cup finely diced red onion
1 small head romaine lettuce, cut crosswise into thin shreds
1/2 cup chopped Brazil nuts or walnuts (2 ounces)
1 In a large bowl, combine the yogurt, sour cream, lemon zest, lemon juice, salt, and pepper, and stir to blend.
2 Add the apples, celery, onion, and pomegranate seeds, and toss well to coat.
3 Serve the salad on a bed of shredded lettuce and topped with the chopped nuts.
Makes 6 servings
Per serving: 189 calories, 11g total fat (3.3g saturated), 8mg cholesterol, 4.8g dietary fiber, 23g carbohydrate, 5g protein, 232mg sodium.
Good source of: folate, quercetin, selenium, vitamin C
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