Recipes

Name: Curry Chicken Salad
Yield: 6 people
Ingredients: 1/2 cup plain yogurt; 3 Tbsp sweet curry powder; 1 clove garlic (minced); 1/2 tsp salt; 1/4 tsp ground cayenne pepper; 3 cups cooked chicken breasts (sliced); 1 medium red pepper (diced); 2 scallions (green onions) (sliced); 2 whole ribs of celery (sliced); 1/3 cup raisins; 1/4 cup unsalted peanuts (chopped)

Curry Chicken Salad

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Curry Chicken Salad

Servings

people

Ingredients

1/2 cup plain yogurt
3 Tbsp sweet curry powder
1 clove garlic minced
1/2 tsp salt
1/4 tsp ground cayenne pepper
3 cups cooked chicken breasts sliced
1 medium red pepper diced
2 scallions (green onions) sliced
2 whole ribs of celery sliced
1/3 cup raisins
1/4 cup unsalted peanuts chopped

Servings

people

Ingredients

1/2 cup plain yogurt
3 Tbsp sweet curry powder
1 clove garlic minced
1/2 tsp salt
1/4 tsp ground cayenne pepper
3 cups cooked chicken breasts sliced
1 medium red pepper diced
2 scallions (green onions) sliced
2 whole ribs of celery sliced
1/3 cup raisins
1/4 cup unsalted peanuts chopped

Instructions

Combine the yogurt, curry powder, garlic, salt and ground red pepper in a medium bowl. Mix well. Place chicken into mixture and stir until coated on all sides
Add in the red pepper, scallions, celery, and raisins. Mix well. Refrigerate for a couple hours to allow all the flavors to combine.
Just before serving, stir in the peanuts.
Serve inside a whole wheat pita or tortilla or on a bed of lettuce

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Posted in Lunch, Recipes

Cucumber Salad with Dill Cream Sauce

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Cucumber Salad with Dill Cream Sauce

Servings

people

Ingredients

2 - 3 whole english cucumbers sliced with peel
1 whole red onion sliced and separated into "rings"
1 - 2 pinces salt and pepper to taste
1/3 cup fat free sour cream
1 Tbsp red wine vinegar
1 1/2 Tbsp fresh dill chopped (or 1 1/2 tsp dried dill)

Servings

people

Ingredients

2 - 3 whole english cucumbers sliced with peel
1 whole red onion sliced and separated into "rings"
1 - 2 pinces salt and pepper to taste
1/3 cup fat free sour cream
1 Tbsp red wine vinegar
1 1/2 Tbsp fresh dill chopped (or 1 1/2 tsp dried dill)

Instructions

Arrange cucumber slices in a serving bowl, sprinkling layers with salt. Place a saucer or other weight on cucumbers to weigh down
Cover and let stand for at least 2 hours. Pour off juices which accumulate.
Add red onions and toss.
Combine sour cream, vinegar and chopped dill; pour over cucumbers and onions · Serve chilled.

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Posted in Lunch, Recipes

Cream of Broccoli Soup

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Cream of Broccoli Soup

Servings

people

Ingredients

4 Tbsp butter or margarine
1 whole white onion diced
3 Tbsp all-purpose flour
4 cups 98% fat free, low sodium chicken broth (about 32 oz)
1 16-oz package frozen broccoli thawed
1/2 cup fat free sour cream
1 - 2 pinches salt and pepper to taste

Servings

people

Ingredients

4 Tbsp butter or margarine
1 whole white onion diced
3 Tbsp all-purpose flour
4 cups 98% fat free, low sodium chicken broth (about 32 oz)
1 16-oz package frozen broccoli thawed
1/2 cup fat free sour cream
1 - 2 pinches salt and pepper to taste

Instructions

Melt the butter in a large soup pot over medium high heat
Sauté the onions in the butter until tender. Add the flour and whisk until incorporated (mixture will be lumpy). Gradually whisk in the chicken broth and stir until free of lumps.
Add the broccoli and simmer for 20 minutes until thickened.
Transfer soup to a blender and puree until creamy and most of the chunks a broken down. (Be careful as soup is hot. Hold a dishtowel on top of the lid to prevent burns from steam.)
Add the sour cream and season with salt and pepper. Stir to combine.
Serve with a sandwich or slice of whole grain toast.

Recipe Notes

*This soup freezes well for up to 3 months.

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Posted in Dinner, Recipes

Crab Cakes

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Crab Cakes

Cuisine

Seafood

Servings

Ingredients

6 Tbsp olive oil
1/2 cup canned water chestnuts chopped
1/3 cup red bell peppers chopped
1/2 tsp salt
1/4 tsp fresh ground black pepper
1 cup green onions
1 Tbsp minced garlic
1 Tbsp Cajun seasoning
3 large eggs
2 tsp Dijon mustard
1 1/2 cups bread crumbs
1 cup Parmesan cheese grated
1 pound real or imitation crab meat
2/3 cup flour
1/4 cup water
1/2 cup Black bean and corn salsa (optional)

Cuisine

Seafood

Servings

Ingredients

6 Tbsp olive oil
1/2 cup canned water chestnuts chopped
1/3 cup red bell peppers chopped
1/2 tsp salt
1/4 tsp fresh ground black pepper
1 cup green onions
1 Tbsp minced garlic
1 Tbsp Cajun seasoning
3 large eggs
2 tsp Dijon mustard
1 1/2 cups bread crumbs
1 cup Parmesan cheese grated
1 pound real or imitation crab meat
2/3 cup flour
1/4 cup water
1/2 cup Black bean and corn salsa (optional)

Instructions

Heat 3 Tbsps of the oil over high heat. Sauté onions, bell peppers, salt and fresh ground black pepper for about a minute.
Add green onions, garlic, water chestnuts, Cajun seasoning and cook for another minute. Remove and put in a bowl. Cool mixture for a few minutes.
Stir in 2 eggs, Dijon mustard, 1/4 cup of bread crumbs and Parmesan cheese. Then add crab meat.
Gently mix the mixture and form into crab cakes. First dip both sides in flour, then in egg wash (egg and 1/4 cup water whisked together).
Coat in bread crumbs and fry approx 2 minutes on each side over medium heat.
Serve topped with black bean and corn salsa.

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Posted in Lunch, Recipes

Boston Bib Salad with Granola Crusted Goat Cheese

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Boston Bib Salad with Granola Crusted Goat Cheese

Salad with blue cheese and balsamic dressing

Servings

people

Ingredients

Salad

10.5 oz Chevra goat cheese
1 cup granola
2 heads Boston bib lettuce (substitute spring mix if unavailable)
1 cup sun dried tomatoes chopped
1/2 cup toasted (pine) pignolia nuts

Balsamic Vinaigrette Dressing

1/4 cup balsamic vinegar
1/2 tsp salt
1/4 tsp black pepper
1 tsp fresh basil chopped
1/2 cup light olive oil

Servings

people

Ingredients

Salad

10.5 oz Chevra goat cheese
1 cup granola
2 heads Boston bib lettuce (substitute spring mix if unavailable)
1 cup sun dried tomatoes chopped
1/2 cup toasted (pine) pignolia nuts

Balsamic Vinaigrette Dressing

1/4 cup balsamic vinegar
1/2 tsp salt
1/4 tsp black pepper
1 tsp fresh basil chopped
1/2 cup light olive oil

Instructions

Arrange bib lettuce leaves on the plate to form a “bowl” shape. Do not cut or break the leaves.
Roll the goat cheese in the granola and press the granola into the sides of the cheese to form a granola “crust”. Slice the cheese into 810 cheese wheels and place 23 on each salad.
Sprinkle the salads with the sun dried tomatoes and pine nuts.
Just before serving pour balsamic vinaigrette over the salads and serve with garlic bread.
For the vinaigrette, combine the first 4 ingredients and stir with a wire whisk. Slowly stream in the olive oil while stirring until combined.

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Posted in Lunch, Recipes

Zucchini Carrot Bread

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Zucchini Carrot Bread

Servings

people

Ingredients

1 1/2 cups all-purpose flour
3/4 cup light brown sugar
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 large eggs beaten (or four egg whites)
1/2 cup canola oil
1/2 cup carrots grated
1 3/4 cups zucchini grated
1/2 cup golden raisins
1/4 cup crushed pineapple drained thoroughly

Servings

people

Ingredients

1 1/2 cups all-purpose flour
3/4 cup light brown sugar
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
2 large eggs beaten (or four egg whites)
1/2 cup canola oil
1/2 cup carrots grated
1 3/4 cups zucchini grated
1/2 cup golden raisins
1/4 cup crushed pineapple drained thoroughly

Instructions

Preheat oven to 365 degrees F. Grease and flour an 8x3” loaf pan. Set aside.
In a medium bowl, combine the eggs, oil and brown sugar. Mix well with a wire whisk.
Sift the dry ingredients into a large bowl.
Gently stir the wet ingredients into the dry ingredients. Fold in the carrots, zucchini, raisins, and pineapple to the mixture. Stir until combined.
Pour the batter into the loaf pan and bake for approximately 5060 minutes or until a toothpick inserted near the center comes out clean.
Remove from the oven to cool on a wire rack. Cool for 5 minutes, the remove from pan and return to rack until completely cooled.
Slice and serve with a drizzle of honey and a sprinkle of powdered sugar.

Recipe Notes

Honey, powdered sugar, optional for garnish

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Posted in Breakfast, Recipes

Whole Wheat Pumpkin Waffles

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Whole Wheat Pumpkin Waffles

Servings

Ingredients

2 large eggs
2 cups whole wheat flour
1 tsp salt
2 tsp baking powder
2 cups buttermilk
1 tsp baking soda
1/2 cup oil
1/2 cup canned pumpkin puree
1 1/2 tsp pumpkin pie spice
1/4 cup toasted walnuts chopped
2 Tbsp honey

Servings

Ingredients

2 large eggs
2 cups whole wheat flour
1 tsp salt
2 tsp baking powder
2 cups buttermilk
1 tsp baking soda
1/2 cup oil
1/2 cup canned pumpkin puree
1 1/2 tsp pumpkin pie spice
1/4 cup toasted walnuts chopped
2 Tbsp honey

Instructions

First combine the wet ingredients by hand
Sift together the flour, soda, baking powder, pumpkin pie spice and salt. Add to wet ingredients and stir to combine being sure not to overmix
Fold in the walnuts. Cook in waffle iron. Serve with maple syrup.

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Posted in Breakfast, Recipes

Whole Grain French Toast with Cinnamon Honey Butter

Published by superadmin on November 9, 2016 | Leave a response

By Stephanie Kinturi

Whole Grain French Toast with Cinnamon Honey Butter

Servings

people

Ingredients

6 large eggs
2 Tbsp skim milk
dash cinnamon
1/4 cup honey
1 stick butter (or margarine equivalent)
12 slices 12 grain or whole wheat bread
non stick cooking spray

Servings

people

Ingredients

6 large eggs
2 Tbsp skim milk
dash cinnamon
1/4 cup honey
1 stick butter (or margarine equivalent)
12 slices 12 grain or whole wheat bread
non stick cooking spray

Instructions

Beat eggs with milk in a shallow bowl.
Coat bread with egg mixture until coated but not soggy.
Spray skillet or griddle with nonstick cooking spray.
Grill French toast until golden brown on both sides.
Remove from heat and top with cinnamon honey butter mixture or sugar free fruit spread, peanut butter, sprinkled powdered sugar etc.

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Posted in Breakfast, Recipes

Tortilla Chorizo Hash

Published by superadmin on November 9, 2016 | Leave a response

By
Stephanie Kinturi

Tortilla Chorizo Hash

Cuisine

Mexican

Prep Time

20 min

Servings

people

Ingredients

1/3 pound chicken-turkey chorizo sausage (approx 2 links)
1/4 cup onions diced
1 cup red and green peppers diced
1 cup potatoes diced
3 Tbsp vegetable oil
a pinch salt and pepper to taste
1/2 cup fat free sour cream (optional)
1/2 cup salsa (optional)
4 large whole wheat tortillas

Cuisine

Mexican

Prep Time

20 min

Servings

people

Ingredients

1/3 pound chicken-turkey chorizo sausage (approx 2 links)
1/4 cup onions diced
1 cup red and green peppers diced
1 cup potatoes diced
3 Tbsp vegetable oil
a pinch salt and pepper to taste
1/2 cup fat free sour cream (optional)
1/2 cup salsa (optional)
4 large whole wheat tortillas

Instructions

Using a knife, remove sausages from their casings and chop into small pieces. (The sausages I use are already fully cooked. If you are unable to find this variety, sauté the sausage until browned, drain off excess grease and then follow instructions below.)
Preheat a large skillet over medium heat. Add vegetable oil, potatoes, onions, peppers, chorizo and seasonings. Stir until evening coated with oil.
Cover skillet and let cook for 10 minutes. Toss and cook on other side for an additional 5 minutes. Remove from heat.
While hash is cooking, warm 4 tortillas by wrapping in wax paper and microwaving for 20 seconds. Serve alongside hash with sour cream and salsa as a topping.

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Posted in Breakfast, Recipes

Healthy Apple Walnut Muffins with Apple Butter

Published by superadmin on November 8, 2016 | Leave a response

By
Stephanie Kinturi

Healthy Apple Walnut Muffins with Apple Butter

Servings

people

Ingredients

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 tsp ground cinnamon
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup low fat buttermilk
1 cup bran cereal
2 Tbsp wheat germ
1/4 cup packed brown sugar
2 Tbsp canola oil
1 large egg (or egg beater's equivalent)
1/2 cup roasted walnuts chopped

Servings

people

Ingredients

3/4 cup all-purpose flour
3/4 cup whole wheat flour
1 1/2 tsp ground cinnamon
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup low fat buttermilk
1 cup bran cereal
2 Tbsp wheat germ
1/4 cup packed brown sugar
2 Tbsp canola oil
1 large egg (or egg beater's equivalent)
1/2 cup roasted walnuts chopped

Instructions

Preheat oven to 400 degrees F. In a bowl, combine flours, cinnamon, baking powder, baking soda and salt.
In another bowl combine the buttermilk, bran flakes, wheat germ, brown sugar, oil and egg. Mix thoroughly with a wire whisk.
Stir wet mixture into the flour mixture by hand until just moistened. Batter will still have lumps. (Do not over mix as this will cause muffins to be dense)
Stir in the apples and walnuts.
Spoon into a greased muffin pan until cups are nearly full.
Bake for 1520 minutes until a wooden toothpick inserted in the center comes out clean
Serve with purchased applebutter and/or jam.

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Posted in Breakfast, Recipes