January 2012
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January 2012 posts

Mashed Curry Cauliflower

Whenever we want mashed potatoes, we think about substituting curried cauliflower. It has the volume, look, and taste without the added fat that people can’t resist. Serves 4.

Ingredients

  • 1 medium cauliflower, about 6-inch diameter
  • 1 tablespoon cream cheese, fat-free
  • ¼ cup Parmesan cheese
  • 1 clove garlic, minced
  • 1/8 teaspoon black pepper
  • 1 teaspoon curry powder

Directions

  1. Cut cauliflower into small pieces.
  2. In a steamer basket, cook cauliflower over boiling water until a knife easily pierces the stems, about 10 minutes. Drain well.
  3. Place hot cooked cauliflower and remaining ingredients in a food processor and process to the texture of mashed potatoes. Serve warm.

Per Serving: 71 calories, 6 gm protein, 9 gm carbohydrate, 2 gm fat, 1 gm sat fat, 1 gm mono fat, 5 mg cholesterol, 4 gm fiber, 357 mg sodium

THE SEASONED COOK You can use this basic dressing over other vegetable combinations, too. The microwave process cuts down on the oven roasting time and keeps the vegetables moist. Cauliflower is rich in vitamin C, beta carotene, and folic acid.

Five Healthy New Year's Resolutions for Men and Women

I'm a family doctor at Swedish's South Lake Union Primary Care Clinic - if you're into new year's resolutions, here are five healthy ones to try:

(Listen to the end for a 'bonus' resolution)

Root Vegetable and Potato Mash

Finally, parsnips—so naturally sweet and rich—find their place at the table. Vary the vegetables in this recipe if you like, but this is guaranteed to be a staple in your culinary repertoire. It simply goes with everything, from the Chicken Scaloppini shown here, to pork and beef. Serves 4.

Try this with: Chicken Scaloppini in Lemon Caper Sauce

Ingredients

  • 3 parsnips, peeled
  • 2 medium red potatoes
  • 3 carrots, peeled
  • 1 medium onion, chopped
  • 1 tablespoon olive oil
  • 1 garlic clove, minced
  • 1 teaspoon rosemary

Directions

  1. Chop parsnips, potatoes, carrots, and onion into ½ inch cubes.
  2. Cover vegetables with water, bring to a boil.
  3. Reduce heat and cover pan. Simmer until vegetables are barely tender, about 10 minutes.
  4. Drain, add the olive oil, garlic, and rosemary. Mash until lumpy. Serve immediately.

Per serving: 187 calories, 5 gm protein, 37 gm carbohydrate, 4 gm fat, .6 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 7gm fiber, 35 mg sodium

THE SEASONED COOK Use an old-fashioned potato masher to create great texture for the vegetables.

Martha’s Creamy Spinach Soup

This soup is unexpectedly creamy, thanks to the potato. Just one portion is loaded with nutrition, including half the daily requirement for folate and iron, along with much more in vitamins K and A, plus B as well. Serve as a first course or as a complete meal with sandwiches, as pictured here. Serves 4.

Ingredients

  • 1 bunch of spinach, stems removed (8 ounces)
  • 1 medium potato, peeled and diced
  • 1 bunch of cilantro (approximately ¼ the size of the spinach bunch), stems removed
  • 1 cup of low-fat milk
  • ½ teaspoon salt
  • Pepper to taste

Garnish:

  • ¼ cup of toasted shaved almonds
  • nutmeg

Directions

  1. In a small pot, bring water to boil and cook the potato until soft.
  2. In a medium pot with boiling water add the spinach and cook for 3 minutes. Drain the spinach and discard the water.
  3. In a blender add the spinach, potato, cilantro, and milk. Blend until smooth.
  4. Transfer soup to the pot where the spinach was boiled, season with salt and pepper, and reheat.
  5. Serve with a sprinkle of almonds and nutmeg.

Per serving: 175 calories, 9g protein, 20g carbohydrate, 8g fat, 1g sat fat, 5g mono fat, 3mg cholesterol, 5g fiber, 257mg sodium

THE SEASONED COOK If you don’t like cilantro, substitute parsley with a little green onion for some zip.

Shrimp Tex-Mex Salad

This fast, easy, and heart-healthy dinner salad is why we urge you to keep your pantry stocked with such staples as black beans, corn, and black olives. Hold the shrimp for your vegetarian guests. Serves 4.

Try this with: Easy Baked Tortilla Chips

Topping

Ingredients

  • 1 cup plain nonfat yogurt
  • 4 tablespoons nonfat sour cream
  • 1½ tablespoons lemon juice
  • ¼ teaspoon garlic powder
  • ½ teaspoon each optional to taste,
  • cumin and chili powder
  • Optional for more heat: Tabasco sauce to taste

Directions

  1. In medium bowl whisk together all ingredients. Pour in small pitcher and serve with salad.

Per serving: 51 calories, 4 gm protein, 8 gm carbohydrate, 0 gm fat, 0 gm sat fat, 0 gm mono fat, 3 mg cholesterol, 0 gm fiber, 58 mg sodium

Salad

ingredients

  • 4 cups chopped mixed greens to include lettuce and red cabbage
  • 2 medium tomatoes, chopped
  • 1 15-ounce can black beans, drained and rinsed
  • 1 14-ounce can corn, drained
  • ½ cup red pepper, chopped
  • 2 tablespoons pitted black olives, sliced
  • ½ cup green onions, chopped
  • 20 medium cooked and peeled shrimp
  • 2 tablespoons fresh cilantro

Directions

  1. Layer ingredients, beginning with the greens on the bottom and finishing with the cilantro on top.

Per serving: 287 calories, 20 gm protein, 52 gm carbohydrate, 2 gm fat, 1 gm sat fat, 1 gm mono fat, 50 mg cholesterol, 14 gm fiber, 100 gm sodium

THE SEASONED COOK This meal takes no time to put together. The freshly baked tortilla chips make it special. If you omit the shrimp, you’ve got a well-balanced vegetarian entrée, because high-fiber black beans are also high in protein.

Stuffed Acorn Squash

This is a fun vegetarian “one dish meal” that is combined with lentils. The maple syrup adds a hint of sweetness. Serves 4.

Ingredients

  • ½ cup dry lentils
  • ½ teaspoon salt
  • 2 acorn squash, halved and seeded
  • 1 tablespoon olive oil
  • 1½ cup onions, chopped
  • ¾ cup mushrooms, sliced ¼ inch thick
  • 1 teaspoon nutmeg
  • 1 tablespoon maple syrup
  • ¼ cup golden raisins
  • ½ cup chopped walnuts

Directions

  1. Put lentils in pot and pour water over them until an inch above the lentils. Bring to boil and then let simmer with the lid on, about 20-25 minutes. The lentils should be tender but not mushy. Add more water if needed. Drain and add salt.
  2. Meanwhile, bake squash halves, cut side down, on a spray-oiled cookie sheet at 375° for 30 minutes or until flesh is soft.
  3. Heat olive oil and sauté onions and mushrooms until onions are transparent, about 8-10 minutes.
  4. Transfer cooked lentils and onion mixture to a large bowl. Use a spoon to scrape flesh from squash leaving skin intact and add to lentils and onions. Add remaining ingredients and mix thoroughly.
  5. Spoon mixture into squash shells and reheat just before serving.

Per Serving: 343 calories, 10 gm protein, 52 gm carbohydrate, 14 gm fat, 2 gm sat fat, 4 gm mono fat, 0 mg cholesterol, 10 gm fiber, 310 mg sodium

Spinach Barley

Barley is great as the base in soups and stews, and this versatile grain pairs well with fish and chicken or in other vegetable dishes. In this recipe, we’ve simply added chopped spinach for a nutritious and tasty side dish. Goes great with our Tangy Baked Cod. Serves 4.

Try this with: Tangy Baked Cod and Broiled Tomatoes Parmesan

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 1 cup barley, rinsed
  • 2½ cups low-sodium vegetable broth
  • 2 cups chopped spinach

Directions

  1. Heat the oil in a saucepan over medium heat. Add the onion cooking until translucent, 3 minutes.
  2. Add the barley and broth, bring to a boil.
  3. Reduce heat and simmer, covered, 30 minutes.
  4. Add the spinach; stir for one minute until thoroughly mixed. Serve.

Per serving: 233 calories, 10 gm protein, 39 gm carbohydrate, 5 gm fat, 1 gm sat fat, 3 gm mono fat, 0 mg cholesterol, 9 gm fiber, 52 mg sodium

THE SEASONED COOK Barley is a source of soluble fiber, like oats, and so can be effective in lowering cholesterol levels. Have a bag of fresh spinach in the fridge for use throughout the week. Keep frozen spinach on hand for last minute menus. For a whole grain version of this dish, choose hulled or hulless barley. Pearl barley is polished, which removes much of the bran along with the hull.

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