Wednesday, April 28, 2010

Pork Tenderloin with Apricots

1 cup Water
1/4 cup Dried Apricots (cut in quarters)
1 1/2 lbs Medium Red Potatoes
1 (1 1/4 lb) Pork Tenderloin
1 Tbsp Olive Oil
1 Medium Shallot (finely chopped)
1/4 cup Apricot Preserves
1 Tbsp Grainy Dijon Mustard
1 package (9 oz) Microwave-In-Bag Spinach
1 Tbsp Margarine or Butter
1/2 cup (up to 3/4 cups) LowFat 1% Milk

In 2-cup glass measuring cup, combine water and apricots; microwave on High 2 minutes. Remove from microwave and let stand to allow apricots to plump. Place potatoes in large microwave-safe bowl (do not pierce potatoes or add liquid); cover with vented plastic wrap and microwave on High 14 minutes or until potatoes are fork-tender. Meanwhile, cut pork tenderloin into 1 1/4-inch-thick rounds; press each with heel of hand to flatten slightly. Sprinkle with 1/4 teaspoon salt and 1/8 teaspoon freshly ground black pepper. In 12-inch skillet, heat oil on medium-high until hot but not smoking. Add pork in single layer; cook 4 minutes. Turn pork over, moving to edge of skillet. Reduce heat to medium. Add shallots to center of skillet; cook 2 to 4 minutes longer or until pork is barely pink in the center, stirring shallots occasionally. Transfer pork to plate; cover and keep warm. Add apricots with water to skillet with shallots; heat to boiling. Boil 1 minute. Stir in apricot preserves and mustard and cook 2 to 3 minutes or until sauce is slightly syrupy. Turn off heat. Remove potatoes from microwave. Place spinach in microwave and cook as label directs. Uncover potatoes and mash lightly with potato masher; stir in margarine and 1/2 cup milk and mash until slightly chunky. Stir in additional milk to reach desired consistency, if necessary. Arrange pork and spinach on platter; top pork with apricot sauce and serve with potatoes.

Gingery Salmon Bake

1 cup Whole Grain Pilaf
3 Tbsp Low-Sodium Soy Sauce
2 Tbsp Grated Peeled Fresh Ginger
2 Tbsp Honey
4 (6 oz each) Skinless Salmon Fillets
2 Tbsp Water
1/3 cup Water
1 Tbsp Olive Oil
1 clove Garlic (crushed with press)
1/8 tsp Crushed Red Pepper
1 lb Broccoli Florets

Preheat oven to 400 degrees F. Cook pilaf as label directs. Meanwhile, in 13 inch by 9 inch glass or ceramic baking dish, mix soy sauce, grated ginger, and honey until well combined. Add salmon fillets and turn to coat evenly; spoon ginger mixture evenly over salmon. Pour 2 tablespoons water into baking dish around salmon. Bake 13 to 15 minutes or until salmon is just opaque throughout. After salmon has baked 10 minutes, in 12-inch skillet, heat olive oil on high until hot. Stir in garlic and crushed red pepper and cook 10 seconds until fragrant, then stir in broccoli florets and 1/4 teaspoon salt. Cook 1 minute, then add 1/3 cup water. Cover and cook 3 minutes or until water evaporates. Divide pilaf, salmon, and broccoli among 4 serving plates. Spoon any sauce left in baking dish over salmon.

Basil Orange Chicken

1 Large Navel Orange
2 Lemons
1/2 cup Packed Fresh Basil Leaves (chopped)
2 Tbsp Olive Oil
4 (1 1/2 pounds) Skinless, Boneless Chicken Breast Halves
1/2 tsp Sugar
1 cup Whole Wheat Couscous
1 package (8 oz) Stringless Sugar Snap Peas
Grilled Orange and Lemon Slices for Garnish (optional)

From orange, grate 1 1/2 teaspoons peel and squeeze 4 tablespoons juice. From lemons, grate 1 1/2 teaspoons peel and squeeze 1/3 cup juice. In medium bowl, combine 1 teaspoon of each peel and 1 tablespoon orange juice with half of basil, 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. With flat side of meat mallet, pound chicken breasts (placed between 2 sheets plastic wrap) to an even 1/2-inch thickness. Add chicken to citrus mixture, turning to coat; set aside. In small pitcher or bowl, combine sugar, 1/8 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and remaining citrus peels, citrus juices, basil, and oil; set aside. (Can be made to this point up to 8 hours ahead. Cover chicken and citrus sauce and refrigerate.) Preheat large ridged grill pan or prepare outdoor grill for direct grilling on medium-high. Meanwhile, prepare couscous as label directs. In 4 quart saucepan filled with 1/2 inch water, place a vegetable steamer. Heat to boiling on high. Add chicken to hot grill pan or place on hot grill grate; cook 4 minutes. Turn chicken over and cook 3 to 4 minutes longer or until no longer pink in center. While chicken is cooking on second side, add snap peas to steamer; cook 2 to 3 minutes or until tender-crisp. Fluff couscous and spoon onto large platter; top with chicken and snap peas. Drizzle sauce over all. Garnish with citrus slices.

Broccoli Mac and Cheese

2 slices Whole Wheat Bread
8 oz (2 1/4 cups) Extra-Sharp Cheddar Cheese (shredded)
2 Tbsp Cornstarch
3 1/4 cup(s) 1% LowFat Milk
6 oz (2 cups) Gouda Cheese (shredded)
1 box (16 ounces) Elbow Macaroni
1/4 tsp Salt
1/2 tsp Freshly Ground Black Pepper
1 lb Small Broccoli Florets
1/8 tsp Freshly Grated Nutmeg

Heat covered 8-quart saucepot with 6 quarts water to boiling on high. Arrange oven rack 6 inches from broiler heat source. Preheat broiler. Tear bread into large chunks. In food processor with knife blade attached, pulse bread until crumbs form. In small bowl, combine bread crumbs and 1/2 cups shredded Cheddar. Meanwhile, in 3 1/2- to 4-quart saucepot, with wire whisk, combine cornstarch and 1/4 cup of the milk until smooth. Heat on medium-high, gradually adding remaining 3 cups milk in slow, steady stream, whisking constantly. Heat to boiling, whisking frequently, then cook 2 minutes longer, whisking constantly. Remove saucepot from heat and immediately stir in Gouda and remaining Cheddar. Stir until cheeses are completely melted and sauce is smooth. Add macaroni and 1 teaspoon salt to boiling water. Cook 1 minute, stirring occasionally, then add broccoli. Cook 4 to 5 minutes longer or until pasta is just tender but firm and broccoli is bright green and crisp-tender, stirring occasionally. Drain well, then immediately return to saucepot. Add sauce, nutmeg, salt, and pepper, and stir over medium-low heat until well mixed. Transfer mixture to 3-quart shallow baking dish. Sprinkle bread-crumb mixture evenly over top. Broil 1 to 2 minutes or until topping is golden brown.

Thursday, April 15, 2010

Sickle Cell Trait and the Athlete

Sickle cell anemia is a chronic hereditary blood disorder in which red blood cells (RBC) are sickle or crescent shaped instead of round. It is caused by an abnormal type of hemoglobin in the blood. A person may either have sickle cell disease, sickle cell trait, or neither. It is an inherited disease and thus is present from birth and cannot be acquired later in life. Sickle cell is most prevalent in African American, Native American, and Mediterranean populations.

Complications of sickle cell may include, but are not limited to:

  • Decreased oxygen transport,
  • Shorter RBC lifespan, leading to a deficiency of RBCs,
  • Increased risk of thrombi or "clogged" blood vessels,
  • Increased risk of rhabdomyolysis (rapid breakdown of muscle tissue due to lack of blood supply). The risk is 200 times greater for people with sickle cell trait and is also the leading cause of death in athletes that have "sickle cell crisis".

Due to the complications of sickle cell it is easy to see that it is important for Athletic Trainers (and athletes) be educated on this blood disease. At LSU, we do a simple blood test on each of our student-athletes during their pre-participation physical exams to screen for both sickle cell trait and sickle cell disease. Having this data can help Athletic Trainers better monitor student-athletes during workouts and respond if that student-athlete ever experiences a sickle cell crisis. Student-athletes with sickle cell trait or disease have increased risk of complications due to the exhaustive nature of practice and competitions. Extensive exhaustive exercise can induce sickling of the RBCs. Heat, dehydration, altitude, and asthma also contribute to increased risk or sickling. Sickle cell collapse is often mistaken for a cardiac problem or heat related problem.

How to Tell the Difference Between Heat Cramping and Sickle Cell Crisis:

  • Heat cramping is often preceded by muscle twitches; sickling is not.
  • The pain is "different"; heat cramping pain is more excruciating.
  • Heat crampers hobble to a halt with "locked up" muscles, while sickling players slump to the ground with weak muscle.
  • Heat crampers have visibly contracted, rock hard muscles. Sickling players have muscles that look and feel normal.
  • Sickling players caught early and treated right recover faster than players with major heat cramping.

The fact that many people, not just athletes, are active and potentially vulnerable to the complications of sickle cell means education can become important for everyone. All people are screened for sickle cell at birth. However, many do not know the results of these screens. Since sickle cell is an inherited disease, blood screening only needs to be done once and is very easy to do.

If you have any questions regarding sickle cell anemia, please consult with your personal physician. Most physicians are able to provide all of the necessary information that one would need to prevent or reduce the risk of a sickle cell crisis.

Smothered Okra

5 lbs Fresh Cut Okra
1 small bag of Dried Shrimp
Fresh Shrimp (optional)
Olive Oil
1 Medium can of Tomato Sauce or Diced Tomatoes
½ Diced Onion
½ Diced Bell Pepper
Sausage (optional)
Salt (to taste)
Black Pepper (to taste)
Cayenne Pepper (to taste)
Garlic Powder (to taste)
Brown or White Rice (optional)

Preheat oven to 350 degrees. Lightly oil bottom of round oven safe pot, such as a Dutch oven. Put okra, onions, bell peppers and dried shrimp into Dutch oven. If you use sausage in the dish, you would add it to the pot at this time. Do not cover the pot while in the oven. Let okra cook until slimey consistency is gone. Stir every 5 minutes until slime is reduced or gone. After slimey consistency is gone, add tomato sauce or diced tomatoes, shrimp (if you are using them) and add salt, black pepper, garlic powder and cayeene pepper to taste. Stir in all ingredients, then put back into oven. Let cook for 35 minutes. Stir occasionally during cooking process. When cooking is complete, let cool 5-10 minutes. Serve over rice or alone.

Recipe provided by: Danielle Davis (Athletic Trainnig Student: LSU)

Wednesday, April 14, 2010

Panfried Falafel

1 1/2 cup Dried Garbanzo Beans (Chickpeas)
1 Onion (chopped)
3 Cloves Garlic (chopped)
1 cup Fresh Parsley Leaves
1 tsp Baking Powder
1 tsp Ground Cumin
3/4 tsp Salt
1/2 tsp Red Pepper Flakes
3 Tbsp Olive Oil
4 Whole Wheat Pita Pockets (cut in half)
4 Lettuce Leaves (torn in half)
1 cup Cherry Tomatoes (chopped)
4 Tbsp Plain Yogurt (optional)
Fresh Mint Leaves (chopped- optional)

Bring a pot of lightly salted water to a boil. Add the chickpeas and and cook until slightly softened but still firm in the center, about 10 minutes. Drain the chickpeas and allow to cool slightly. In food processor, combine the chickpeas with the onion, garlic and parsley, and process until coarsely pureed. Transfer mixture to a bowl and stir in baking powder, cumin, salt and red pepper flakes. Chill mixture until cold, about 1 hour. With wet hands, shape 1/4-cup portions of chickpea mixture into patties about 3-inches across. Pour about 1 Tbsp olive oil into a large nonstick fry pan over medium-high heat. When oil is heated, place 3 to 4 patties at a time in the pan and cook, turning once, until browned on both sides, 4 to 6 minutes total. Repeat to cook the remaining falafel. Stuff each pita-pocket half with lettuce, then tuck in the warm falafel and cherry tomatoes. Add a drizzle of yogurt and a sprinkle of mint if desired.

Wednesday, April 7, 2010

Spinach and Cheese Omelet

2 Large Eggs
1 Tbsp Butter
1 cup Coarsely Chopped Spinach
1/3 cup Chopped Tomatoes
1/8 tspSsalt
1/3 cup (1-1/2 oz.) Shredded Swiss Cheese
1/8 tsp Pepper

Whisk eggs and 2 Tbsp water in a bowl until blended. Melt butter in an 8-inch nonstick skillet over medium heat; add spinach and tomatoes, and saute 1 minute or until spinach is wilted. Add salt and egg mixture to skillet. As egg mixture starts to cook, gently lift edges of omelet with a spatula, and tilt pan so uncooked egg mixture flows underneath, cooking until almost set (about 1 minute). Cover skillet, and cook 1 minute. Sprinkle omelet with cheese and pepper. Fold omelet in half, allowing cheese to melt. Slide cooked omelet onto a serving plate, and season with salt to taste.

Sweet Potato and Edamame Hash

1-8oz package Diced Smoked Lean Ham
1 Sweet Onion Finely Chopped
1 Tbsp Olive Oil
2 Sweet Potatoes (peeled and cut into 1/4-inch cubes)
1 Garlic Clove (minced)
1-12oz package Uncooked Frozen, Shelled Edamame
1-12oz package Frozen Whole Kernel Corn
1/4 cup Low Sodium Chicken Broth
1 Tbsp Chopped Fresh Thyme
1/2 tsp Kosher or Table Salt
1/2 tsp Fresh Ground Pepper

Saute ham and onion in hot oil in a non-stick skillet over medium-high heat 6-8 minutes or until onion is tender and ham is lightly browned. Stir in sweet potatoes, and saute 5 minutes. Add garlic; saute 1 minute. Stir in edamame and next 3 ingredients. Reduce heat to medium. Cover and cook, stirring occasionally, 10-12 minutes or until potatoes are tender. Stir in salt and pepper.


1-10oz package Shredded Coleslaw Mix
3 Tbsp Olive Oil
1/2 tsp Sugar
1/4 tsp Pepper
3 Tbsp White Wine Vinegar
1/2 tsp Salt

Toss all ingredients and cool in refrigerator.

Chicken with Couscous, Tomatoes, and Hummus

1010oz package Plain Couscous
4-6oz Skinned and Boned Chicken Breasts
2 Tbsp Olive Oil (divided)
1 1/4 tsp Salt (divided)
1/2 tsp Pepper (divided)
6 Plum Tomatoes (seeded and diced)
1 Garlic Clove (minced)
3 Tbsp Chopped Fresh Basil
2 Tbsp Minced Red Onion
1 Tbsp Lemon Juice
1-7oz container Hummus
4 Whole Wheat Pita Rounds (cut into quarters)

Prepare couscous according to package directions. Brush chicken with 1 Tbsp oil; sprinkle with 3/4 tsp salt and 1/4 tsp pepper. Cook chicken, covered, in a large non-stick skillet or grill pan, over medium-high heat 8 to 10 minutes on each side or until done. Meanwhile, combine tomatoes, next 4 ingredients, and remaining 1 Tbsp oil, 1/2 tsp salt, and 1/4 tsp pepper. Stir tomato mixture into prepared couscous. Divid couscous mixture, hummus and pita among 4 serving plates; top each with 1 chicken breast.

Feta Spread

8 oz Crumbled Feta Cheese
2 Tbsp Olive Oil
1 Tbsp Lemon Juice
1 tsp Finely Chopped Pepperoncini Salad Peppers
1 tsp Minced Garlic
1 tsp Chopped Fresh Oregano
1/4-1/2 tsp Dried Crushed Red Pepper
1/8 tsp Black Pepper

Pulse all ingredients in food processor 6-8 times or until combined, stopping to scrap down sides. Cover and chill 2 hours before serving. Serve with Crostini or Pita Chips.

Oregano Green Beans

2 cups Chopped Onion
2 Tbsp Olive Oil
1 Garlic Clove (minced)
1 lb Fresh Green Beans (trimmed)
1-14oz can Diced Tomatoes (drained)
1/2 cup Vegetable or Low Sodium Chicken Broth
1 Tbsp Fresh Chopped Oregano
1 Tbsp Fresh Chopped Parsley
3/4 tsp Salt
1/2 tsp Pepper
1 Tbsp Fresh Lemon Juice
1/2 cup Crumbled Feta Cheese

Saute onion in hot oil in a Dutch oven over medium heat 8 minutes or until tender. Add garlic; cook, stirring often, 4 minutes or until garlic is tender and golden brown. Add beans and next 6 ingredients; bring to a boil. Reduce heat to low; cover and simmer 10 minutes or until beans are tender. Stir in lemon juice. Transfer to a serving dish; sprinkle with feta. Serve with a slotted spoon.

Seaside Shrimp

2 lbs. Peeled, Large Raw Shrimp
1 cup Bottle Lowfat Ceasar Dressing
1/4 cup Chopped Fresh Parsley
1/4 cup Fresh Lime Juice
2 Garlic Cloves (pressed)
1 tsp. Freshly Ground Pepper

Preheat oven to 375 degrees F. Place all ingredients in a 13x9 inch baking dish, tossing to coat. Bake 18 minutes or until shrimp just turn pink, stirring at about 9 minutes.

Tex-Mex Shrimp Cocktail

1/4 cup Hot Red Jalapeno Pepper Jelly
1 Tbsp Lime Zest
1/4 cup Fresh Lime Juice
1 lb. Peeled, Large Cooked Shrimp
1 cup Diced Mango
1/2 cup Diced Red Bell Pepper
1/4 cup Chopped Fresh Cilantro
1 Small Avocado (diced)

Whisk together first 3 ingredients. Pour into a large zip-top plastic freezer bag; add shrimp and next 3 ingredients, turning to coat. Seal and chill for 4 hours, turning occasionally. Add avocado. Garnish with cilantro sprigs or lime slices if desired.

Thursday, April 1, 2010

Healthier Mac and Cheese

7oz Dried Multigrain or Whole Grain Rotini Pasta (1 1/2 cups)
Non-Stick Cooking Spray
1 1/2 cup Broccoli Florets, Finely Chopped Carrots or Green Beans (cut into 1/2 inch pieces)
1/4 cup Finely Chopped Onion
4 tsp Olive Oil
1- 6.5oz package Light Semi-Soft Cheese with Garlic and Herb
1 2/3 cup Fat-Free Milk
1 Tbsp All-Purpose Flour
1/2 cup Reduced Fat Shredded Cheddar Cheese (2oz)
2 oz Asiago, Gruyere, or Machego Shredded (1/2 cup)
1/2 cup Crumbled Whole Wheat Panko Bread Crumbs
Flat Leaf Parsley or Oregano

Heat oven to 425 degrees F. In medium saucepan, cook the pasta according to package directions. Add broccoli, carrots or grean beans to last 3 minutes of cooking. Drain pasta mixture. Return to pan; keep warm. Meanwhile, in large saucepan cook onion in 2 tsp of olive oil over medium heat for 5 minutes or until tender, stirring occasionally. Remove pan from heat. Add semi-soft cheese; stir until cheese is melted and combined. In medium bowl, whisk together milk and flour until smooth. Add all at once to onion mixture. Cook and stir over medium heat until thickened and bubbly. Reduce heat to low. Stir in cheddar and asiago cheeses until cheeses are melted. Add cooked pasta mioxture, stir to coat. Transfer pasta mixture to 2-quart casserole. In small bowl combine bread crumbs and remaining 2 tsp oil; sprinkle on pasta mixture. Bake, uncovered, 10-15 minutes or until top is browned. Sprinkle with parsley.

Flourless Bittersweet Chocolate Cake

10 oz. Bittersweet Chocolate (broken into pieces)
1/2 cup Unsalted Butter
1/2 cup Sugar (divided into 1/4 ths)
5 Large Eggs (separated)
1/3 cup Finely Ground Almonds (done in a food processor)
2 Tbsp Brandy
Confectioners' Sugar
Whipped Cream (optional)
Fresh Raspberries or Strawberries (optional)

Preheat over to 300 degrees and grease well a 9 inch spring-foam pan. Line the bottom with baking parchment. Melt the chocolate in a double boiler over barely simmering water. When the chocolate has melted, turn off the heat and leave it over the hot water to cool slowly. Meanwhile in a large mixing bowl with the electric mixer, beat the butter with 1/4 cup sugar until the mixture is fluffy and almost white. Add the egg yolks and beat for 1 minutes. Add the almonds and brandy and beat for 2 minutes more. In a separate bowl, beat the egg whites until light and foamy while gradually adding the remaining 1/4 cup of sugar. Continue beating the whites until they are stiff and shiny. Add cooled melted chocolate to the egg-yolk mixture and mix with a rubber spatula until well combined. Fold one-quarter of the chocolate mixture into the egg whites, then gently fold the egg-white mixture back into the rest of the choc mixture, taking care not to deflate the batter. Pour the batter into the prepared pan. Bake on the bottom rack of the oven for 25-30 minutes or until a tester comes out covered with a thick, moist (not wet) and crumbly coating. Allow cake to cool for 30 minutes in pan. Loosen edges with a knife, carefully turn the cake upside down onto a plate. Remove the baking parchment. Dust with confectioners' sugar. Serve warm, at room temperature or chilled with whipped cream and raspberries if desired.

Recipe is from "The Jewish Holiday Baker" by Joan Nathan.