Tuesday, July 22, 2014

Recipe of the Day

Coconut Chicken Curry


This recipe provides 4 servings.


Ingredients:

1) 1 lb boneless, skinless chicken breasts, thinly sliced
2) 6 teaspoons Madras curry powder
3) 1/2 teaspoon sea salt
4) 1/4 - 1/2 teaspoon pepper (to taste)
5) 2 tablespoons canola oil
6) 1 onion, chopped
7) 3 cloves garlic, minced
8) 1 large sweet potato, cut into 1/2 inch pieces
9) 2 teaspoons brown sugar
10) 1 can light coconut milk
11) 1 1/2 cups frozen peas
12) 1/2 cup basil leaves, thinly sliced


Instructions:

1) In a bowl, toss the chicken with 1 teaspoon curry powder, salt and pepper. In a large skillet, heat 1 tablespoon oil over medium high heat. Add chicken and cook until browned. Transfer to a plate.


2) Add remaining oil and onion and cook until soft. Add garlic and cook 30 seconds. Stir in sweet potatoes and cook for approx. 3 minutes. Add remaining curry, mixing well.

3) Add the coconut milk and brown sugar and bring to a boil, reduce heat and simmer until sweet potatoes are tender.

4) Remove from heat and stir in basil.



375 calories per serving




Enjoy!





Monday, July 21, 2014

Recipe of the Day



Basic Boiled Quinoa


Ingredients:


1) 2 cups water
2) 1 cup Quinoa Organic Grain


Instructions:

1) Bring water to a boil in a 2-quart saucepan. Add quinoa grain, bring back to a boil, cover, cook over medium heat for approx. 15 minutes, until quinoa has absorbed all the water. Remove from heat, fluff, cover and let stand for approx. 5 minutes.



* Quinoa grain can also be toasted to obtain a more intense flavor. Toast for a few minutes in a little oil or butter, stirring constantly, before proceeding with a recipe. Quinoa grain may also be toasted in a dry skillet, thus omitting the fat derived from the butter, or oil. 





Enjoy!

Thursday, July 17, 2014

Recipe of the Day


Zucchini and Red Pepper Frittata


This recipe provides 6 servings

Ingredients:

1) 1 large red bell pepper
2) 1 large zucchini, thinly sliced (approx. 2 cups)
3) 1.5 tablespoon olive oil
4) 3/4 cup 2% reduced-fat milk
5) 1/4 teaspoon black pepper
6) 1/4 teaspoon sea salt
7) 4 ounces white cheddar cheese. shredded (approx. 1 cup)
8) 4 large eggs, lightly beaten


Instructions:


1) Preheat broiler to high.

2) Cut bell pepper in half lengthwise; discard seeds and membranes. Place, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil approx. 8 minutes, until blackened. Wrap pepper in foil; let stand 15 minutes. Peel and slice.

3)  Preheat oven to 350 degrees.

4) Heat a 9-inch nonstick, ovenproof skillet over medium high heat. Add oil; swirl to coat. Add zucchini; cook approx. 5 minutes. Stir in bell pepper; reduce heat to medium.

5) Combine remaining ingredients in a large bowl. Add to zucchini mixture; cook about 2 minutes, until edges are set. Bake at 350 degrees for approx. 16 minutes, until center is set. Let stand approx. 15 minutes. Then, cut into 6 wedges.



Calories per serving: 180
Sodium: 300 mg



Enjoy!





Monday, July 7, 2014

Recipe of the Day

Grilled Salmon and Brown Butter Couscous



This recipe provides 4 servings


Ingredients:


1) 2 tablespoons butter
2) 2 tablespoons pine nuts
3)1 cup uncooked couscous
4) 2 tablespoons dry white wine
5) 1 (14.5-ounce) can fat-free, lower sodium chicken broth
6) 1 tablespoon grated lemon rind
7) 1 1/2 tablespoon lemon juice
8) 1/4 teaspoon sea salt
9) 1/4 teaspoon freshly ground black pepper
10) 1/2 teaspoon white pepper
11) 1/2 teaspoon ground fennel seeds
12) 1/2 teaspoon ground coriander
13) 1/2 teaspoon sugar
14) 1/4 teaspoon sea salt
15) 4 (6-ounce) skinless fillets
16) Cooking spray


Instructions:

1) Preheat grill to medium -high heat

2) Heat butter in a small sauce pan over medium heat; cook approx. 4 minutes, until browned. Add pine nuts, cook 1 minute, stirring occasionally. Add couscous; cook 1 minute, stirring occasionally. Add wine and broth; bring to a boil. Then, cover, remove from heat, and let stand for 5 minutes. Fluff with fork; stir in rind, juice, 1/4 teaspoon sea salt, and black pepper.

3) Combine white pepper and next four ingredients (through 1/4 teaspoon salt) in a small bowl. Coat salmon fillets with coking spray. Sprinkle fillets with spice mixture. Place salmon on a grill rack coated with cooking spray. Grill over medium-high heat for approx. 4 minutes on each side, until desired degree of doneness is achieved. Serve with couscous.







Enjoy!