December 2012
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December 2012 posts

Traditional Hot and Sour Soup

Several Asian culinary traditions include hot and sour soups, so ingredients vary widely. One common feature, however, is red peppers or white pepper for heat, and vinegar for sour. Our simpler version (serves 4) is long on flavor and promises to become one of your own family’s traditions. (And expect guests to think you purchased it from a restaurant!)

Ingredients

  • 1 teaspoon toasted sesame oil
  • 1 clove garlic, minced
  • ½ small onion, cut lengthwise into ¼-inch-thick slices
  • 2 ounces shiitake mushrooms, stemmed and sliced ¼ inch thick
  • 4 cups low-sodium vegetable or chicken broth
  • 1 carrot, peeled and cut into matchsticks
  • 1 teaspoon grated ginger
  • ½ teaspoon ground black pepper
  • Pinch cayenne pepper or chili garlic sauce
  • 1½ tablespoons cornstarch
  • 2 tablespoons low-sodium soy sauce
  • ¼ cup unseasoned rice vinegar
  • 1 large whole egg, beaten
  • 2 large scallions, trimmed and cut crosswise into ¼ inch-thick slices
  • 6 ounces firm tofu, cut into ½ inch cubes

Directions

  1. In a large saucepan, heat oil over medium-low heat. Add garlic and onion, cover and stir occasionally, until translucent, about 4 minutes. Add mushrooms and sauté about 4 minutes.
  2. Add broth, carrots, ginger, black pepper and cayenne; bring to a boil. Reduce heat and simmer until carrots are tender, about 3 minutes.
  3. Place cornstarch in a small bowl and whisk in soy sauce and vinegar. Slowly whisk cornstarch mixture into soup. Simmer until soup has thickened and clear, 2 minutes. Turn off heat.
  4. While stirring in one direction, pour in beaten egg. Add tofu, cover soup, and let stand 1 minute. Remove the cover and add scallions. Serve hot.

Per serving: 152 calories, 12g protein, 14g carbohydrate, 7g fat, 1g sat fat, 4g mono fat, 53mg cholesterol, 2g fiber, 410mg sodium

The Seasoned Cook For some heft as well as extra protein, add 4 ounces of cooked chicken, shrimp or pork. Additional vinegar will increase sourness. To keep tofu fresh for a week, cover with water and refrigerate, changing water daily. Chili garlic sauce is found in the Asian foods aisle of most grocery stores.

Stormy Weather Chowder

Some days just feel like soup days, so it’s good to have a recipe that you can make without much effort. This hearty (but not heavy) chowder can be on the table in less than 20 minutes (and serves 4-6). Our secret ingredient is the sweet potato, but other potatoes work just as well. Nonfat milk gives a creamy texture without the added calories. Serve with hearty grain roll and hard cheddar cheese wedge.

Ingredients

  • 2 cups low-sodium chicken broth
  • 1½ cups broccoli, chopped
  • 1 large sweet potato, peeled and cubed
  • 1 cup mushrooms, sliced
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 2 tablespoons all-purpose flour
  • 2 cups nonfat milk
  • 1 15-ounce can whole kernel corn, drained
  • 1 cup green beans
  • 1 red bell pepper, chopped
  • 1 tablespoon basil
  • ½ teaspoon salt, optional
  • Dash black pepper

Directions

  1. In a large soup pot bring broth, broccoli, and sweet potato to boil. Reduce heat; cover and simmer for 5 minutes. Do not drain. Set aside uncovered.
  2. Meanwhile, in a large saucepan, heat olive oil, add mushrooms and onions, cook until tender, about 3-5 minutes.
  3. Whisk flour into milk and add all at once to mushrooms. Turn heat to low and stir with a whisk until bubbly.
  4. Pour mushroom mixture into soup pot with broccoli, broth, and sweet potato.
  5. Add corn, green beans, red pepper, and basil. Heat through 2-3 minutes. Add salt and black pepper to taste.

Per serving: 245 calories, 12 gm protein, 42 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 2 mg cholesterol, 5 gm fiber, 503 mg sodium (253 mg without salt)

THE SEASONED COOK The green beans and red pepper add a pleasant crunchiness to this soup. Use whatever fresh vegetables may be in season. Experiment with the vegetables you have on hand.
One ounce of low-fat cheddar cheese adds only 48 calories and 2 grams of fat. 

Savory Baked Apples

This is a dessert that most people love from their childhoods, but for some reason today it gets overlooked as not “special enough.” But special is exactly what it will be called when you make it. Serves 4.

Ingredients

  • 4 baking apples such as Rome or Jonathan Gold
  • 2 tablespoons brown sugar
  • 1 tablespoon finely chopped candied ginger
  • 1 teaspoon lemon zest
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ½ cup hot water

Directions

  1. Preheat oven to 375°.
  2. Core apples to ½ inch of bottom.
  3. Combine the dry ingredients plus ½ teaspoon of the water in a small bowl and mix, then spoon into the cavities until full.
  4. Set apples in an 8" x 8" baking pan, pour remainder of water in pan bottom, seal in foil and bake 30 minutes or until apples are soft.
  5. Serve warm. Optional toppings include a dollop of nonfat frozen yogurt or nonfat sour cream.

Per serving: 93 calories, 0 protein, 24 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 mg cholesterol, 0 gm mono fat, 2 gm fiber, 5 mg sodium

THE SEASONED COOK Use the remaining mixture by simmering 5-10 minutes and spoon over apples before serving. Make extra apples for breakfast too!

Pear Stuffed Sweet Potatoes

 Remember twice-baked potatoes—yummy but oh, so fattening? Here’s a richer and sweeter version that’s much more heart friendly. Sweet potatoes are a rich source of antioxidants; pears are high in fiber. Next time you’re tempted to serve baked potatoes, think sweet.

Try this with: Honey Grilled Salmon

Ingredients

  • 2 medium sweet potatoes
  • 3 large pears, peeled and sliced into bite size pieces
  • 1 tablespoons olive oil, extra-light
  • 2 tablespoons brown sugar
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • chopped hazelnuts (optional)

Directions

  1. Bake whole sweet potatoes at 425° for 45 minutes, or until done. Cool slightly.
  2. Meanwhile, in a nonstick skillet sauté pears in olive oil over medium heat until tender, about 10 minutes. Add sugar, cinnamon, and nutmeg. Stir well for about a minute until sugar dissolves.
  3. Cut potatoes in half lengthwise, scoop out pulp, leaving skin intact. Mash pulp.
  4. Mix mashed potatoes and pears together and stir well. Stuff mixture back into shells.
  5. Bake for 15 minutes or until heated through. Garnish with chopped nuts if desired.

Per serving: 170 calories, 2 gm protein, 35 gm carbohydrate, 4 gm fat, 0 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 6 gm fiber, 12 mg sodium

THE SEASONED COOK Extra-light olive oil has the same number of calories as regular olive oil, but has a very light flavor making it quite useful in sweet dishes. Sweet potatoes are often referred to as yams, but they’re actually two different vegetables. To save time, you can prepare ahead through step 4.

Orange and Spice Roasted Pork Tenderloin

 
This tasty dish (serves 4) is easy enough for a week-night family meal while impressive enough for company. Any vegetable works well on the side.

Ingredients

  • 1 teaspoon coriander
  • 1 teaspoon ginger
  • 1 teaspoon pepper
  • ¼ teaspoon salt, optional
  • 2 teaspoons olive oil, divided
  • 1 pound pork tenderloin, trimmed
  • ½ cup orange marmalade
  • 2 tablespoons white wine vinegar
  • 2 teaspoons reduced sodium soy sauce
  • ½ teaspoon garlic powder

Directions

  1. Preheat oven to 450°.
  2. Combine coriander, ginger, and pepper in small bowl. Trim any translucent “silver skin” from tenderloin. Rub tenderloin with 1 teaspoon olive oil, then coat with spice mixture.
  3. Make glaze by combining marmalade with remaining ingredients.
  4. Heat remaining teaspoon olive oil in oven-proof skillet. Sear pork over medium-high heat until browned on all sides. Transfer skillet to preheated oven and roast for 6 minutes.
  5. Spread glaze over pork and continue to roast until meat is just done through, about another 6 minutes. Let meat rest for 5 minutes before slicing. Drizzle some of the remaining glaze over the pork slices.

Per serving: 299 calories, 24 gm protein, 28 gm carbohydrate, 11 gm fat, 2 gm sat fat, 7 gm mono fat, 74 gm cholesterol, 321 gm sodium (175 mg without salt)

THE SEASONED COOK If you’ve never cooked with coriander, you’ll find it a wonderful addition to your spice rack. Although coriander is the seed of the plant whose leaves we know as cilantro, it has a very different flavor.

Nutrition Goldmine: Pork tenderloin is the leanest cut of pork with only 4 grams of fat per 3 ounce portion, and is an excellent source of B vitamins.

Minestrone Soup

On a cold day when you need warming up, there’s nothing better than a homemade minestrone soup (serves 10). We like to make the whole recipe and then have it during the week for lunch or a quick dinner, or deliver it to friends and family as a surprise. The ingredient list may be a little long, but most of these should be staples in your kitchen. If not, put them on your list! Italian bread and romaine salad complete the meal.

Ingredients

  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 2 celery stalks, chopped
  • 2 carrots, peeled and chopped
  • 1 28- ounce can tomatoes, peeled Italian style
  • 1 zucchini, chopped
  • 1 potato (½ lb) peeled and chopped
  • 1 14-ounce can red kidney beans
  • 6 cups fat free broth, chicken or vegetable, low-sodium
  • 1 teaspoon each dried basil and oregano
  • 2 ounces pasta, (such as broken spaghetti)
  • Optional Garnish: Parmesan cheese

Directions

  1. Sauté onion, garlic, celery and carrots in olive oil, until onions are translucent, 3-5 minutes,
  2. Add the remaining ingredients except pasta. Stir. Bring to boil & simmer for 20 minutes.
  3. Add pasta (broken spaghetti is an excellent choice). Cook for 8-10 minutes longer, until pasta is al dente, not mushy. Stir frequently to keep pasta from sticking together.
  4. Serve in bowls & garnish with Parmesan cheese.

Per serving: 149 calories, 8gm protein, 25 gm carbohydrate, 3 gm fat, 1 gm sat fat, 2 gm mono, 1 mg cholesterol, 5 gm fiber, 370 mg sodium

THE SEASONED COOK A variety of seasonal vegetables can be substituted or added such as green beans, summer squash, and mushrooms. Navy beans instead of kidney beans would give the soup a whole new look.

Nutrition Goldmine: Kidney beans are rich in folic acid, iron, fiber, and protein.

Honey Grilled Salmon

We love salmon for its versatility—and its omega-3 contribution to our heart health. Plus with high selenium levels it’s a cancer fighter too. Note the rub relies on garlic powder, which is less likely to burn in the cooking process than fresh garlic. Cumin (the second most popular spice in the world—black pepper is first) has a distinctive and warm taste. Serves 4. 

Try this with: Pear-Stuffed Sweet Potatoes

Ingredients

  • 1 teaspoon paprika
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • ½ teaspoon ground cumin
  • 1 tablespoon honey
  • 4 4-ounce salmon filets

Directions

  1. Preheat broiler.
  2. Combine paprika, chili powder, garlic powder, and cumin. Stir in honey to form a smooth syrup.
  3. Using your fingers, spread syrup gently over the salmon. Place on a foil-covered oven-safe pan that you’ve sprayed with cooking spray. Broil for 5-7 minutes, depending on thickness, just until fish flakes easily off the fork.

Per serving: 213 calories, 24 gm protein, 6 gm carbohydrate, 10 gm fat, 2 gm sat fat, 5 gm mono fat, 70 mg cholesterol, 1 gm fiber, 61 mg sodium

THE SEASONED COOK Rich in Omega-3 fatty acids, cold water fish such as salmon prevent clotting in blood vessels and may help raise HDL cholesterol. Omega-3 fatty acids also help keep the heart beating in a healthy rhythm. The new guidelines recommend two to three meals of fatty fish each week.

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