Recipes from June 12th

Nomad Salad

From:


Dried fruit and chickpeas turn a traditional summer tabbouleh into a salad meal. A generous serving has about 15 grams of fiber--more than half of your daily requirement.

1 1/2 cups uncooked bulgur or cracked wheat
1 1/2 cups boiling water
1 cup dried figs, halved
1 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/2 cup sweetened dried cranberries (such as Craisins)
1/2 cup lemon juice
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon black pepper
1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained

Combine the bulgur and boiling water in a large bowl. Cover and let stand 30 minutes. Stir in the figs and remaining ingredients; cover salad and chill thoroughly. Yield: 5 servings (serving size: 1 1/2 cups)

NUTRITION PER SERVINGCALORIES 390(18% from fat); FAT 7.7g (sat 1.1g,mono 4.5g,poly 1.5g); PROTEIN 11.3g; CHOLESTEROL 0.0mg; CALCIUM 96mg; SODIUM 363mg; FIBER 14.7g; IRON 4mg; CARBOHYDRATE 75g

Turkey Tetrazzini
From:



This classic dish, created and named for 19th-century opera singer Luisa Tetrazzini, is a great way to use leftover cooked chicken or turkey. The thin pasta soaks up the sauce, forming a casserole that you can cut with a fork. To make it easier to toss the pasta and sauce, break the vermicelli in half before cooking.




1 tablespoon butter Cooking spray
1 cup finely chopped onion
2/3 cup finely chopped celery
1 teaspoon freshly ground black pepper
3/4 teaspoon salt
3 (8-ounce) packages presliced mushrooms
1/2 cup dry sherry
2/3 cup all-purpose flour
3 (14.5-ounce) cans fat-free, less-sodium chicken broth
2 1/4 cups (9 ounces) grated fresh Parmesan cheese, divided1/2 cup (4 ounces)
1/3-less-fat cream cheese
7 cups hot cooked vermicelli (about 1 pound uncooked pasta)
4 cups chopped cooked chicken breast (about 1 1/2 pounds)
1 (1-ounce) slice white bread

Preheat oven to 350°. Melt butter in large stockpot coated with cooking spray over medium-high heat. Add onion, celery, pepper, salt, and mushrooms; sauté 4 minutes or until mushrooms are tender. Add sherry; cook 1 minute.

Lightly spoon flour into a measuring cup; level with a knife. Gradually add flour to pan; cook 3 minutes, stirring constantly (mixture will be thick) with a whisk. Gradually add broth, stirring constantly. Bring to a boil. Reduce heat; simmer 5 minutes, stirring frequently. Remove from heat.

Add 1 3/4 cups Parmesan cheese and cream cheese, stirring with a whisk until cream cheese melts. Add the pasta and chicken, and stir until blended. Divide the pasta mixture between 2 (8-inch-square) baking dishes coated with cooking spray.

Place bread in food processor; pulse 10 times or until coarse crumbs form. Combine breadcrumbs and 1/2 cup Parmesan cheese; sprinkle evenly over pasta mixture.

Bake at 350° for 30 minutes or until lightly browned. Remove casserole from oven; let stand 15 minutes.

To freeze unbaked casserole: Prepare through Step 5. Cool completely in refrigerator. Cover with plastic wrap, pressing to remove as much air as possible. Wrap with heavy-duty foil. Store in freezer for up to 2 months.

To prepare frozen unbaked casserole: Thaw casserole completely in refrigerator (about 24 hours). Preheat oven to 350º. Remove foil; reserve foil. Remove plastic wrap; discard wrap. Cover casserole with reserved foil; bake at 350º for 30 minutes. Uncover and bake an additional 1 hour or until golden and bubbly. Let stand 15 minutes.

Yield: 2 casseroles, 6 servings each (serving size: about 1 1/3 cups)

NUTRITION PER SERVINGCALORIES 380(29% from fat); FAT 12.2g (sat 6.6g,mono 3.4g,poly 0.7g); PROTEIN 33g; CHOLESTEROL 66mg; CALCIUM 319mg; SODIUM 964mg; FIBER 2g; IRON 2.8mg; CARBOHYDRATE 32.7g

Turkey Burgers With Special Sauce
From:


Turkey Burgers with Special Sauce Serve these great summertime burgers with table grapes for a refreshing and light meal.

1/4 cup chopped green onions
2 tablespoons fresh orange juice
1 tablespoon low-sodium soy sauce
1 teaspoon finely chopped peeled fresh ginger
1 garlic clove, minced
1 pound ground turkey breast
Cooking spray
4 (1 1/2-ounce) whole wheat hamburger buns
4 curly leaf lettuce leaves

Special Sauce
3/4 cup reduced-fat mayonnaise
1 1/2 tablespoons finely chopped green onions
2 tablespoons Dijon mustard
1 tablespoon honey
1 teaspoon fresh orange juice
1 teaspoon low-sodium soy sauce
1/2 teaspoon finely chopped peeled fresh ginger

Combine all ingredients in a medium bowl. Cover; refrigerate.
Yield: 3/4 cup (serving size: 2 tablespoons)



Prepare grill. Combine first 6 ingredients in a large bowl. Divide turkey mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty. Place patties on grill rack coated with cooking spray; grill 6 minutes on each side or until done.

Spread 2 tablespoons Special Sauce over top half of each bun. Place lettuce leaves on bottom halves of buns; top each with 1 patty and top half of bun. Cut each burger in half.


Lentil Burgers with Yogurt Mint Sauce

Recipe courtesy of Gourmet Magazine

1 1/4 Cups lentils, picked over and rinsed
1/2 Cups rolled oats
2 garlic cloves, minced
2 teaspoons ground coriander seeds
2 teaspoons ground cumin
1 large egg, beaten lightly
1/2 Cup plain yogurt
1/3 Cup chopped fresh mint leaves

Add lentils to a large saucepan of salted water and bring water to a boil. Cook lentils at a bare simmer until tender, about 15-20 mins.

In a blender or food processor grind oats into meal. Drain lentils in a sieve and in a bowl combine with garlic, coriander, cumin and 3 tablespoons ground oats. Mash lentils coarse with potato masher. Stir in egg and salt and pepper to taste and form mixture into six 3-inch burgers, each 1/2 inch thick. Coat burgers with remaining ground oats.

In a small bowl stir together yogurt, mint and salt and pepper to taste.

We individually wrapped the burgers and took them home to freeze.

In a large skillet heat 1/4 oil over moderately high heat until hot but no smoking and fry burgers until brown and crisp, about 3 to 4 minutes on each side.

Serve burgers in pitas with lettuce and yogurt mint sauce.

Banana-Pecan Pancakes
From:


These pancakes are served at the Thornrose House bed and breakfast in Stauton, Virginia, near one of the many wildlife-viewing sites.

1 Cup all purpose flour
1/2 Cup yellow cornmeal
1/4 Cup oat bran
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/2 Cups low-fat buttermilk
1/3 Cup mashed ripe banana
2 tablespoons reduced-calorie stick margarine, melted
2 teaspoons honey
1 large egg, lightly beaten
1/4 Cup chopped pecans, toasted
Cooking spray
6 tablespoons maple syrup

1. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, and next 3 ingredients in a large bowl. Combine buttermilk and next 4 ingredients; add to flour mixture, stirring until smooth. Fold in pecans.

2. Spoon about 1/4 cup batter onto a hot non-stick griddle or non-stick skillet coated with cooking spray. Turn pancakes when tops are covered with bubbles and edges look cooked.

Serve with syrup. Yield: 12 (4 inch) pancakes.

Thai Coconut Chicken
From London Free Press

1 1/2 lbs chicken breast, diced( can sub shrimp, tofu, dark chicken or beef)
1 can coconut milk
1-2tbls thai chili paste( red, green, yellow, masaman or panang)
2 stalks lemon grass, split in half
1 1/2 cups chicken broth
2 kaffir lime leaves
1tbls fish sauce


Saute chicken breast in a tbls of olive oil. Add curry paste and dry fry for 1 minute. Add coconut milk, broth, lime leaves, lemon grass and fish sauce. Simmer until meat is cooked thru. Remove lime leaves and lemon grass before serving. Serve with chopped peanuts and shredded basil on top. Serve over rice noodles or jasmine rice.