Week Six - October 19-23

Monday, October 19
Black Bean Chili with Butternut Squash & Swiss Chard

Source:  Bon Appétit |  March 2006
This staple recipe is power packed with heart healthy foods that don’t compromise on taste.  Top with cilantro and red onions for an extra flair of flavor!
Ingredients:
1 tablespoons olive oil
2 1/2 cups onions, chopped
3 garlic cloves, chopped
2 1/2 cups butternut squash, peeled and cut into 1/2-inch pieces
2 tablespoons chili powder
2 teaspoons ground cumin
2 15-ounce cans black beans, no salt added, rinsed, drained
2 1/2 cups homemade roasted vegetable stock or reduced sodium broth
1 14 1/2-ounce can diced tomatoes, no salt added, in juice
3 cups (packed) coarsely chopped Swiss chard leaves (from 1 small bunch)
Preparation:  Heat oil in heavy large pot over medium-high heat. Add onions and garlic; sauté until tender and golden, about 9 minutes. Add squash; stir 2 minutes. Stir in chili powder and cumin. Stir in beans, broth, and tomatoes with juices; bring to boil. Reduce heat and simmer, uncovered, until squash is tender, about 15 minutes. Stir in chard; simmer until chard is tender but still bright green, about 4 minutes longer. Season to taste with pepper. Ladle chili into bowls and serve.
Nutrition Facts:  This recipe yields 4 main-course servings.  Each serving contains approximately:
350 Calories, 5g Total Fat (1g Saturated Fat), 65g Carbohydrates (18g Fiber), 18g Protein, 0mg Cholesterol, 23mg Sodium.
Roasted Vegetable Stock Recipe:  Roasted vegetable stock is the #1 way to add flavor to any recipe without using added salt or fats.  You can use it any time that you would add water:  Grains, beans, soups, or sautéing vegetables!  Keep it in your refrigerator for up to a week, or in your freezer for up to 6 months.
Ingredients:
3 medium carrots, chopped medium
3 medium onions, chopped medium
2 large leeks, chopped medium
2 small parsnips, chopped medium
1 small sweet potato, chopped medium
8 cloves garlic, peeled
1 small celery root, chopped medium
4 oz. dried porcini mushroom
6 qts water
4 med bay leaves
12 dried peppercorns
1bunch fresh parsley
Preparation:
Preheat oven to 425.  Heat water, bay leaves, peppercorns, porcinis, and parsley in large stock pot.  Lightly oil a large sheet tray, spread remaining chopped vegetables evenly.  Roast until lightly browned, approx 15 minutes. Scrap into boiling stock pot.  Deglaze sheet pan with 1/2 cup water, scraping brown bits; add to stock pot.  Simmer for 1 hour, strain through fine-mesh sieve, pressing vegetables to get all the flavorful juice. Set aside.

Zucchini Bread

Source:  www.foodfit.com
Sneaking in your veggies just got a little sweeter!  One cup of raw zucchini has just 18 calories and provides an excellent source of vitamin C and vitamin B6. This low calorie food also supplies a significant quantity of the antioxidant carotenoids lutein and zeaxanthin. This is important because a Harvard study of over 77,000 nurses reported that women who got the most lutein and zeaxanthin through their diets had 22% fewer cataract surgeries.
Ingredients:
Nonstick cooking spray
1 1/2 cups whole-wheat flour
1 1/2 cups light brown sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon cinnamon
1/4 teaspoon grated nutmeg
1/4 teaspoon ground cloves
1/4 teaspoon salt
1 whole egg
1 egg white
3 tablespoons canola oil
1 1/4 cups grated zucchini, tightly packed
1 tablespoon vanilla extract
3/4 cup drained, canned, crushed pineapple
Preparation:
Preheat the oven to 350°F.   Spray a 9" loaf pan with non-stick cooking spray.  Sift the flour, sugar, baking powder, baking soda, cinnamon, nutmeg, cloves and salt together. Set aside.
In a large mixing bowl, combine the egg, egg white, oil, zucchini, vanilla and pineapple and mix well.  Add the flour mixture to the zucchini mixture and stir gently just until combined. Do not over mix. Pour the batter into the prepared pan. Bake until the bread is golden brown and set in the center, about 50 to 60 minutes.
Nutrition Facts:
This recipe yields 12 slices.  Each slice contains approximately:
Calories 202, Total Fat:  4g, Saturated Fat: 0g, Carbohydrates: 40g, Fiber:
2g,  Protein: 3g, Cholesterol: 18mg, Sodium: 140mg.

Tuesday, October 20
Macaroni & Cheese

Ingredients:
1 Tablespoon margarine
2 Tablespoons all purpose flour
1 ¼ cups skim milk
1 ½ cups reduced fat sharp cheddar cheese, shredded
3 Tablespoons low fat Parmesan cheese, grated
1 teaspoon low sodium Worcestershire sauce
½ teaspoon dry mustard
1/8 teaspoon pepper
1/8 teaspoon hot sauce
4 cups cooked elbow macaroni
Preparation:
Melt the margarine in a sauce pan over medium heat, then add flour.  Cook 1 minute, stirring constantly.  Remove the pan from the heat.  Add the remaining ingredients (except macaroni), stirring until the cheese melts.  In a large bowl, combine the cheese sauce and macaroni.  Stir well and serve immediately.
Nutrition Information:
This recipe yields eight ½ cup servings.  Each serving contains approximately:
Calories 190, Total Fat: 4g, Saturated Fat: 2g, Cholesterol: 9mg, Protein: 12g, Carbohydrates: 27g, Fiber: 1g, Sodium: 160mg

Balsamic Roasted Vegetables

Recipe by Kelsey Nixon and Shane Lyons
July 2008
Ingredients:
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
¼ cup extra-virgin olive oil
3 garlic cloves, pressed
2 teaspoons finely chopped fresh thyme
1 teaspoon finely chopped fresh basil
2 large red onions, halved, thinly sliced
1 yellow bell pepper, cut into 1/2-inch-wide strips
1 red bell pepper, cut into 1/2-inch-wide strips
1 orange bell pepper, cut into 1/2-inch-wide strips
1 1-pound eggplant, quartered lengthwise, cut crosswise into 1/2-inch slices
1/2 pound yellow squash (about 2 medium), cut into 1/3-inch-thick rounds
1/2 pound zucchini (about 2 medium), cut into 1/3-inch-thick rounds
Preparation:
Whisk vinegar and mustard in medium bowl. Gradually whisk in oil. Stir in garlic, thyme, and basil. Season to taste with freshly ground pepper. Do Ahead: Dressing can be made 1 day ahead. Cover and chill.
Preheat oven to 450°F. Toss onions and next 6 ingredients in large bowl; sprinkle with freshly ground black pepper. Add dressing; toss to coat. Divide between 2 large rimmed baking sheets. Roast until vegetables are tender and slightly brown around edges, about 35 minutes.
Nutrition Information:
This recipe yields 6 servings.  Each serving contains approximately:
Calories 170, Total Fat: 10g, Saturated Fat: 1g, Cholesterol: 0mg, Carbohydrates:
21g, Fiber: 6g, Protein: 3g, Sodium: 300mg

Wednesday, October 21
Sesame Shrimp Noodles

This easy weeknight meal is great to cook up for yourself, a dinner for two, or a family gathering.  Either way, you’ll be eating healthy and coming back for more.
Ingredients:
8 oz Linguine
1/2 lb mushrooms, sliced
1 1/2 c sugar snap peas, frozen
2 t sesame oil
1 t minced garlic
1/2 lb large shrimp, peeled and deveined (about 30 shrimp)
Sesame Noodle Sauce:
1/4 t crushed red pepper
1 t dried parsley flakes
1/4 c rice vinegar
1 t sesame oil
1 t fresh ginger, peeled and grated or 1/4 teaspoon dry
2 t honey
2 t cornstarch
1 T sesame seeds, sprinkle over top of finished dish
Preparation:
Mix together all ingredients for sauce: crushed red pepper, parsley flakes, rice vinegar, sesame oil, grated fresh ginger, honey and cornstarch. Set aside. Cook linguini according to package directions. While pasta is cooking, spray a skillet with cooking spray. Over medium heat, sauté 2 teaspoons sesame oil and minced garlic for 30 seconds, add shrimp and sauté shrimp until they are pink, about 6 minutes. When pasta is 3 minutes from being finished, add mushrooms and sugar snap peas to the pasta pot. Bring water to a second boil and finish cooking the pasta. Add the sauce to the shrimp and heat until thickened. Drain pasta, mushrooms and peas. Combine pasta and shrimp sauce. Top with sesame seeds before serving.
Nutrition Information:  
Recipe yields four servings.  Each serving contains approximately:  Calories 180, Total Fat: 6g, Saturated Fat: 1g, Cholesterol: 90mg, Carbohydrates: 18g, Fiber: 0g, Protein: 4g, Sodium: 70mg

Bulgur Pilaf with Dried Apricots

Source:  Gourmet | December 2007
Bulgur is an earthy, nutty grain that becomes fluffy once cooked. It's an ideal canvas for aromatic and sweet flavors.
Ingredients:
1/2 cup finely chopped onion
2 tablespoons olive oil
1/4 teaspoon ground allspice
1/8 teaspoon cayenne
1/8 teaspoon cinnamon
1 cup bulgur
1 1/2 cups water
1/4 cup chopped California dried apricots
Preparation:
Cook onion in oil in a small heavy saucepan over medium heat, stirring occasionally, until golden, about 5 minutes.  Add spices and cook, stirring, 1 minute. Stir in remaining ingredients with 1/2 teaspoon salt and simmer, covered, until liquid is absorbed, about 15 minutes. Remove from heat and let stand, covered, 5 minutes.   Fluff with a fork before serving.
Nutrition Facts:
This recipe yields 4 servings.  Each serving contains approximately:
208 calories, 7g fat (1g saturated), 0mg cholesterol, 10mg sodium, 34g carbohydrate, 7g fiber, 5g protein.

Thursday, October 22
Turkish Chicken with Spiced Dates

Source:  Dole Nutrition Recipes
Ingredients:
4 boneless, skinless chicken breasts (or 1 lb. turkey breast slices)
1spritz vegetable or olive oil cooking spray
1cup low-sodium chicken broth
½ onion, chopped
1 8-oz bag dates, chopped
8 dried apricot halves, chopped
2 Tbsp apricot or peach fruit spread
½ tsp ground cinnamon
Parsley sprigs
Directions:
Coat a large skillet with non-stick cooking spray. Cook poultry over medium heat about 5 minutes on each side (less for turkey slices) or until poultry is no longer pink. Remove from heat; cover and keep warm.
To the skillet, add broth, onion, dates and apricots. Bring to boil, stirring occasionally. Reduce heat to low; cook until liquid is reduced by half (about 8-10 minutes).
Stir apricot spread and cinnamon into sauce until blended; spoon over poultry. Garnish with parsley. Serve immediately with grilled root vegetables.
Nutrition Information:
 This recipe yields 4 servings.  Each serving contains approximately:
Calories: 340, Fat: 4g, Sat. Fat: 1g, Cholesterol: 82mg, Fiber: 5g, Sodium: 90mg

Twice Baked Sweet Potatoes

Dress up your traditional sweet potato casserole or yams with this decorative and healthy alternative.  This recipe is a great staple for any occasion from dinner parties to everyday meals.
Ingredients:
6 medium sweet potatoes
½ cup plain non fat yogurt
2 tablespoons nonfat milk
1/4 cup maple syrup
1/2 teaspoon grated orange peel
½ teaspoon cinnamon
½ teaspoon ground cloves
2 cup apples, peeled and chopped
1/4 cup roasted walnuts, chopped
Directions:
Bake sweet potatoes at 400 degrees for 1 hour or until tender.  Cut ¼ out of top and carefully scoop out filling, leaving the shell to refill as a "twice baked." Mix sweet potatoes and all ingredients (except apples and walnuts) in a large bowl. Beat at medium speed until lumps are gone. By hand, stir in apples and walnuts. Refill shells with mixture. Bake for 15 to 20 minutes at 375 degrees. You can place mixture in casserole instead of potatoes shells if you choose.
Nutrition Facts:
This Recipe yields 6 servings.  Each serving contains approximately:
Calories: 230, Total Fat: 3.5g, Saturated Fat: 0.4g, Carbohydrates:48g, Fiber: 5g, Protein: 4g, Cholesterol: 0.5g, Sodium: 35mg

Friday, October 23
Fish Fillets in Parchment with Asparagus & Orange

Source:  Bon Appétit | April 2008
Ingredients:
4 15x15-inch squares parchment paper
Nonstick cooking spray
4  5-to 6-ounce fish fillets (such as halibut or cod; each about 1 inch thick)
12  large fresh tarragon leaves
4 teaspoons extra virgin olive oil
1pound slender asparagus spears, trimmed, cut into 1 ½”pieces
4 tablespoons orange juice
Preparation:
Preheat oven to 400°F. Place parchment squares on work surface. Generously coat half of each parchment square with nonstick cooking spray.  Top greased half of each with 1 fish fillet. Sprinkle fish with pepper; top each fillet with 3 tarragon leaves, then one teaspoon of olive oil.  Arrange asparagus around each fish fillet; pour 1 tablespoon orange juice over each. Fold parchment over fish and asparagus, folding and crimping edges tightly to seal and enclose filling completely. Place on 2 rimmed baking sheets, spacing apart.   Do ahead: Can be made 4 hours ahead. Chill.
Bake fish packets 17 minutes. Slide packets onto plates and serve.
Nutrition Information:
This recipe yields four servings.  Each serving contains approximately:
234 calories, 9g fat (2g saturated), 60mg cholesterol, 79mg sodium, 6g carbohydrates, 2g fiber, 32g protein

Wild Rice with Gingered Winter Squash

Recipe copyright, Lorna Sass, 2008
Kabocha, with its rich texture and intense taste, is my favorite winter squash. The challenge of cutting up kabocha and other hard-shelled winter squash is considerably reduced by giving it a quick turn in the microwave. This starts the cooking process and softens the skin.  In this recipe, dark wild rice makes a striking contrast to the bright orange squash.
Ingredients:
1 medium kabocha or butternut squash (about 2 pounds)
1-to 2-inch piece ginger, peeled and coarsely chopped (1/8 to 1/4 cup)
2 to 3 teaspoons honey
2 cups cooked wild rice
1 tablespoon canola oil
1 1/2 teaspoons grated orange zest
Preparation:
If using kabocha squash, there is no need to peel it. Pierce the squash in 5 or 6 places with a fork. Microwave on high for 4 minutes. Let the squash sit undisturbed in the microwave for 5 minutes. Slice the squash in half through the stem end and remove the seeds. Chop the squash into 2-inch chunks. If using a butternut squash, omit the microwave step. Just peel, seed, and cut it into chunks.
Bring 1 cup of water to a boil in a large, heavy saucepan. Stir in half of the ginger. Add the squash and distribute the remaining ginger on top. Cover and cook over medium-high heat until the squash is tender, 5 to 8 minutes (or about 12 minutes if you haven't microwaved it first). Check every few minutes and add boiling water, if needed, to maintain the water level.
Use a slotted spoon to transfer the squash to a serving platter and tent with foil. Stir 2 teaspoons of the honey into the cooking liquid, and boil over high heat until reduced and slightly syrupy, about 5 minutes. Stir in the wild rice and canola oil, plus more honey, if desired. Lower the heat and simmer for another minute. Stir in the orange zest. Pour the mixture over the squash and serve immediately.
Nutrition Information:
This recipe yields six servings.  Each serving contains approximately:
Calories 160, Total Fat: 3g, Saturated Fat: 0g, Cholesterol: 0g, Carbohydrates:
35g, Fiber: 4g, Protein: 4g, Sodium: 8mg