Monday, December 21, 2009

Spinach Fettuccine with Artichokes and Sun-Dried Tomatoes

1 Tbsp Extra Virgin Olive Oil
1 Medium Yellow Onion (thinly sliced)
3 Medium Artichokes (trimmed and hearts sliced) or 1 (4-ounce) can artichoke hearts (drained and halved)
2 Cloves Garlic (finely chopped)
1 tsp Lemon Juice
Salt and Pepper to taste
1/4 cup Dry White Wine
1/2 lb Fresh Spinach Fettuccine (cooked until tender, drained)
(1/4 cup pasta water reserved)
6 Oil-Packed Sun-Dried Tomatoes (sliced)
2 tsp Chopped Thyme
Grated Parmesan Cheese

Heat oil in a large skillet over medium heat. Add onions and cook until tender. Add artichokes, garlic, lemon juice, salt and pepper and cook until artichokes are tender, 7 to 8 minutes. Add wine and simmer until just thickened. Stir in reserved 1/4 cup pasta water, tomatoes and thyme then add pasta, salt and pepper and toss well. Transfer pasta to bowls, garnish with cheese and serve.

Salmon Kabobs

1 lb Wild Salmon Fillets (cut into chunks)
1 Zucchini (cut into chunks)
1 Yellow Bell Pepper (cut into chunks)
1 Large Red Onion (cut into chunks)
Sea Salt and Black Pepper
2 Garlic Cloves (finely chopped)
1 Tbsp (about 2 small sprigs) Chopped Rosemary Leaves
1/3 cup Extra Virgin Olive Oil
3 Tbsp Lime Juice
Wooden or Bamboo Skewers (soaked in water 10 minutes)

Place salmon, zucchini, bell pepper and onion in a shallow baking dish and sprinkle with salt and pepper. Whisk together garlic, rosemary, olive oil and lime juice in a small bowl. Pour mixture over salmon and vegetables, toss and marinate 15 to 30 minutes. Preheat the grill or broiler. Skewer the salmon and vegetables, reserving marinade, and grill or broil 5 to 7 minutes, turning once, until salmon is cooked through and vegetables are tender. While cooking, boil the marinade in a small saucepan for 5 minutes. Drizzle over skewers and serve.

Vegetable Lo Mein

3/4 lb Lo Mein Noodles or Whole Wheat Spaghetti
Sesame Oil (start with a small amount)
1/4 cup Hoisin Sauce
2 Tbsp Soy Sauce
2 Tbsp Canola Oil
2 Tbsp Minced Fresh Ginger
4 1/2 tsp Minced Garlic (about 3 cloves)
1/3 cup Sliced Scallions (green onions)
1 cup Julienne Carrot (2 large)
1 cup Thinly Sliced Celery (1-2 stalks)
1 cup Thinly Sliced Red Onion (1 medium)
3/4 cup Fresh Bean Sprouts
3 Tbsp Chopped Fresh Cilantro

Cook the lo mein noodles in boiling salted water until al dente. Cool. Toss lightly with sesame oil to prevent sticking. Combine the hoisin and soy sauces in a small bowl and mix well. In a wok or a large skillet heat 1 tablespoon canola oil and quickly sauté the ginger, garlic and scallions until they release aroma, then add the carrots, celery and red onions and briefly sauté before adding the bean sprouts, about 2 minutes. In a separate medium skillet, heat 1 tablespoon canola oil and sauté the noodles. When they are hot and look pan-fried or lightly browned, add them to the other sautéed ingredients in the large pan. Add the soy-hoisin mixture and stir to coat. Sprinkle with the chopped cilantro and serve.

Recipe from- Lunch Lessions: Changing The Way We Feed Our Children

Thursday, December 3, 2009

What To Snack On...

As a student on the run, it is much easier to go through your neighborhood drive through and pick up a quick french fry, or maybe a grande latte, or even worse... skip a meal all together. Below are some quick choices under 200 kcals that will tie you over until you next meal or snack and not leave you feeling totally empty.

1/2 an Apple with 2 Tbsp Creamy Peanut Butter
(consider Smart Balance or
Smucker's All-Natural Peanut Butter)
Calories: 111
Fat: 6g Protein: 3g

2 Tbsp Hummus and 1 Whole Wheat Pita
(cut into slices)
Calories: 220
Fat: 4.5g
Protein: 7g

Low-Fat Yogurt with
1/4 cup Grape Nut Cereal
Calories: 174
Fat: <1g
Protein: 8g

6 Almonds and 1/2 cup
Calories: 97
Fat: 4g
Protein: 2g

1/2 cup Shelled Edamame
Calories: 100
Fat: 3g
Protein: 8g

Chai Tea Eggnog Cookies

1 Chai Tea Bag
1- 17oz Packaged Sugar Cookie Mix
1/2 cup Melted Butter (consider Smart Balance)
1 Large Egg
4 Tbsp Eggnog, Divided
Parchment Paper
Cinnamon Sugar
1 cup Powedered Sugar
1/2 tsp Freshly Grated Nutmeg

Preheat oven to 350 degrees F. Remove tea leaves from tea bag; discard bag. Stir together tea leaves, cookie mix, butter, egg and 2 Tbsp eggnog until well blended. Drop dough by the tablespoon full onto parchment paper-lined baking sheets. Flatten dough sklightly with bottom of a glass dipped in cinnamon sugar. Bake at 350 for 8-10 minutes or until lightly browned. Remove from baking sheet to a wire rack, and cool completely (about 10 minutes). Whisk together powdered sugar, nutmeg, and remaining 2 Tbsp eggnog until smooth. Spoon over cooled cookies.

Avocado Pesto-Stuffed Tomatoes

30 Cherry Tomatoes (about 1 1/4 pints)
1/2 Medium Avocado, Pitted, Peeled and Cut Up
2 oz Softened Cream Cheese (consider reduced fat)
2 Tbsp Basil Pesto
1 tsp Lemon Juice
Snipped Fresh Basil (optional)

Cut a thin slice from the top of each tomato. You may also cut a thin slice from the bottom on the tomatoes so they stand upright. With a small spoon or melon baller carefully hollow out tomatoes. Line a baking sheet with paper towels. Invert tomatoes on the towels. Let stand 30 minutes to drain. Meanwhile, for filling, in a food processor bowl, combine avocado, cream cheese , pesto, and lemon juice. Cover, process until smooth. Spoon filling into pastry bag or plastic bag and cut off corner. Place tomatoes, open side up, on a serving platter. Pipe filling into tomatoe cups. Serve immedicately of cover loosely and refrigerate up to 4 hours before serving. Sprinkle with snipped basil before serving.

Ginger Shrimp and Rice

1 Small Bunch Green Onions
1-1 inch Piece Fresh Ginger
1 Tbsp Olive Oil
1/4 cup Water
1 Tbsp Soy Sauce
2- 8.8oz packages Cooked Long Grain Rice (Consider Brown Rice)
1 lb Peeled and Deveined Cooked Medium Shrimp
1/4 cup Mango Chutney

Slice green onions. Set aside 1/4 cup of onions to sprinkle on finished dish. Peel the ginger. Finely grate ginger using smallest openings on a box or flat grater. In a 12-inch skillet cook remaining green onion and grated ginger in hot oil for 1-2 minutes until tender. Add water and soy sauce. Cover and bring to a boil. Add cooked rice and shrimp. Cook until most of the liquid in absorbed and shrimp are heated through. Divide among 4 shallow bowls. Top with chutney and reserved green onions.