Spaghetti Squash Tacos

http://lemonsandbasil.com/vegetarian-spaghetti-squash-tacos/
A Mexican favorite with a bit of a twist, replace the traditional shredded pork or chicken with seasoned spaghetti squash, black beans, Greek yogurt and all your other favorite toppings!
Author: Kaylee Pauley (Recipe adapted from Smitten Kitchen Cookbook.)
Serves: 4

Ingredients:
1 medium spaghetti squash
1 tbsp freshly squeezed lemon juice
½ tbsp chili powder
½ tsp ground cumin
½ tsp ground coriander
½ tsp sea salt
Sixteen 6-inch corn tortillas
1 can organic black beans, rinsed and drained
1 cup Greek yogurt (substitute guacamole to make this vegan)
1 cup cherry tomatoes, finely diced
1 avocado, chopped
chopped cilantro
favorite salsa

Instructions:

1. Preheat oven to 375 degrees and spray pan with coconut oil cooking spray. Cut the squash in half lengthwise, scoop out the seeds and roast the halves facedown on baking pan for 35-40 minutes or until flesh is soft.
2. Once the squash is cooked, remove and allow to cool 5 minutes, then scrap the flesh with a fork to loosen and separate the strands. Add strands of flesh to bowl and discard skins.
3. In a separate bowl, combine chili powder, cumin, coriander, and salt, whisk in lemon juice and pour over squash strands. Gently toss to mix seasonings throughout, taste and adjust seasonings accordingly.
4. Heat a dry skillet over medium heat and warm tortillas one at a time until slightly blistered on each side, about 30-45 seconds per side.
5. To assemble the tacos, transfer warmed tortillas to platter and add spoonful of black beans, scoop of seasoned squash, dollop of Greek yogurt, finely chopped tomatoes and avocados, then sprinkling with chopped cilantro.
6. Add salsa, hot sauce or any other desired garnishes and serve. Or more importantly, EAT!

ZUCCHINI "PASTA" WITH TOMATO SAUCE

http://chefsavvy.com/recipes/zucchini-pasta-with-tomato-sauce/

Gluten Free Zucchini “Pasta” mixed with a quick and easy tomato sauce! A healthy meal that can be made in under 30 minutes.

Serves: 4

Ingredients:

4 zucchinis (about 4 cups), cut into thin noodles with a vegetable slicer
1 T extra virgin olive oil
½ c onion, chopped
4 cloves garlic, minced
1½ c crushed tomatoes
⅛ t dried oregano
⅛ t red pepper flakes
salt and pepper to taste
1 T basil, chopped

Parmesan cheese, for garnish if desired

Directions:

1. Place zucchini noodles in a colander and sprinkle with salt. Allow the zucchini noodles to drain. Toss and squeeze out any extra moisture. Set aside.
2. Heat oil to a large saucepan. 
3. Add onion and cook for 2-3 minutes until tender.
4. Add garlic and cook an additional minute.
5. Add crushed tomatoes, oregano and red pepper flakes. Bring to a light simmer and cook for 10 minutes.
6. Add zucchini noodles to the sauce and cook for 2-3 minutes or until tender.
7. Stir in basil and Parmesan cheese.
8. Season with salt and pepper if desired. Serve immediately.

NOTE:

Original recipe from chefsavvy.com. Please do not publish my recipe or pictures without linking back to the original post. Thank you!

Gluten Free & Grain-Free Zucchini Nut Bread

Gluten Free & Grain-Free Zucchini Nut Bread
Ingredients:
4 large eggs – separated
2 med. or 1 lg. zucchini – grated on the large holes of a box grater – about 2 cups
1 1/2 cups almond flour
2 tbsp ground flaxseed
3 tbsp coconut flakes
½ c almond butter, raw, unsalted, creamy
1 scant tsp salt
2 T agave or honey
3-5 packets stevia
1 1/4 t cinnamon
¼ t (heaping) nutmeg
1 lg. pinch ground ginger
1 pinch ground cloves
1 t aluminum-free gluten-free baking powder
1 t vanilla
optional: 1 T cacao powder (or cocoa powder)
optional: ½ c walnuts – chopped
1 t cream of tartar

Directions:

1. Preheat oven to 325* f. Line long sides of a 5 x 9 loaf pan with parchment paper and grease or use cooking spray.
2. In lg. mixing bowl beat the egg yolks until light yellow (~2 minutes). Add everything (except the optional walnuts, cream of tartar, and egg whites) and mix until well blended.
3. If using walnuts, add to batter and stir in using a spoon.
4. In a clean bowl whip the egg whites and cream of tartar until stiff peaks form.
5. With spoon, add egg white mix into the zucchini mixture. Fold until no more streaks of white appear.
6. Pour into the prepared pan and cook for 45–50 minutes until browned and puffy on top and firm in the center. Let cool in the pan for about 10 minutes. Remove bread from pan, discard parchment and allow the loaf to finish cooling on a rack.

Balsamic Grilled Zucchini

Balsamic Grilled Zucchini
Serves 4
http://allrecipes.com/Recipe/Balsamic-Grilled-Zucchini/Detail.aspx

Ingredients
2 zucchinis, quartered lengthwise
2 T olive oil
1/2 t garlic powder
1 t Italian seasoning
1 pinch salt
2 T balsamic vinegar

Directions

1. Preheat grill for medium-low heat and lightly oil the grate
2. Brush zucchini with olive oil. Sprinkle with seasoning.
3. Cook on preheated grill until beginning to brown, 3-4 minutes per side. Brush balsamic vinegar over the zucchini and continue cooking 1 min. more.
4. Serve immediately.
5. Optional method: combine all ingredients, place in a zippered bag, and marinate for up to an hour. Grill as described.

Emeril's Passover Brisket

http://emerils.com/126595/passover-brisket
Edited 2017/4/12

Ingredients:
1 - 6 lb brisket
1 head garlic, cloves peeled
1 qt. beef stock, unsalted or low sodium (if full sodium then reduce added salt, below)
3 T vegetable oil
4 c sliced onions
1 c ketchup
1 c chili sauce
1 c packed brown sugar
1 T sea salt
1 1/4 t freshly ground black pepper (or to taste)
1 1/4 t onion powder
1 1/2 t garlic powder
1/2 t paprika
1/2 t dried oregano
1/2 t dried thyme
1/4-1/2 t cayenne pepper (use more if you want it spicier)

Directions:

• Preheat the broiler to high.
• Using a paring knife, make slits all over the brisket and stuff with garlic cloves. Place the brisket in a baking dish or casserole and broil until browned on top, about 10 minutes. Remove the baking dish from the oven, turn the brisket, and return the dish to the oven until the brisket is browned on the other side, about 10 more minutes. Reduce the oven temperature to 350 degrees F. Add enough beef stock to the casserole to come up 1 inch on the sides, cover with foil, and bake 1 hour.
• While the brisket is cooking, heat the oil in a large skillet over medium-high heat. Add the onions and cook, stirring occasionally, until caramelized and most of the liquid has evaporated, about 20 minutes; reserve.
• Add the remaining ingredients to a small bowl and stir to combine; reserve.
• Remove the baking dish from the oven after 1 hour and arrange most of the onions on top of the brisket and the rest around it. Pour the ketchup mixture over and around the brisket. Cover and continue to cook until the meat is very tender but not falling apart, about 3 more hours. Remove the brisket to a carving board and slice. Serve the sliced brisket with the pan juices alongside.
• Note: The brisket is better if made a day in advance; simply reheat covered in a low oven.

Homemade "Emeril's Essence" Seasoning Blend

Homemade "Emeril’s Essence" Seasoning Blend

Yield: 1/3 cup

Ingredients

• 1 tbsp paprika
• 1 tbsp sea salt
• 1 tbsp garlic powder
• 1 1/2 tsp onion powder
• 1 1/2 tsp dried oregano
• 1 1/2 tsp dried thyme
• 1 tsp freshly ground black pepper
• 1 tsp cayenne pepper (if you like it spicy, use more)

Instructions

1. In a small bowl, add all of the above ingredients and mix well to combine. (I use the back of spoon to mash/grind the ingredients together.)
2. Transfer to a 4-ounce mason jar or clean recycled spice jar.
3. This seasoning mix is not only a great accent for meats, poultry and seafood, but is also delicious on grilled or roasted veggies! (If you're interested in Emeril's original recipe, you can find it at Emeril Lagasse's website.)

http://thenourishinghome.com/2012/03/homemade-emerils-essence-seasoning-blend/

Salad Dressings

Raspberry Vinaigrette

3 tbsp filtered water
1/4 cup raw apple cider vinegar
1 tsp Celtic sea salt
1 tbsp raw honey (omit for Whole30)
1/2 tsp dried basil
1/2 heaping cup of fresh or frozen organic red raspberries
1/2 cup organic extra virgin olive oil

Add all ingredients, except oil to your blender (or VitaMix) and blend on low until smooth (about 30 seconds). Remove cover (or lid plug) and slowly add in the olive oil, while blending, until well combined. Serve immediately or refrigerate up to one week.

 Balsamic Italian Vinaigrette 

1/4 cup balsamic vinegar (we prefer O California or Bariani brand)
3 tbsp filtered water
1/2 tsp raw honey (omit for Whole30)1/2 tsp Celtic sea salt
1/2 tsp Dijon mustard
1 clove of garlic (mince it if not using a VitaMix)
1/8 tsp freshly ground black pepper
1/8 tsp dried basil
1/8 tsp dried thyme
1/8 tsp dried oregano
1/2 cup organic extra virgin olive oil

Add all ingredients, except oil to your blender (or VitaMix) and blend on low until smooth (about 15 seconds). Remove cover (or lid plug) and slowly add in the olive oil, while blending, until well combined. Serve immediately or refrigerate up to one week.

http://thenourishinghome.com/2012/04/our-favorite-healthy-salad-dressings/

Challah Apple Stuffing

CHALLAH-APPLE STUFFING
Serves 10-12
http://www.buzzfeed.com/christinebyrne/challah-apple-stuffing

INGREDIENTS
2 - 1lb. loaves challah
1 cup unsalted butter (2 sticks)
2 cups diced celery
2 cups diced onion
2 cups peeled and diced Granny Smith apples
8 sprigs thyme, leaves picked and finely chopped
3 sprigs rosemary, leaves picked and finely chopped
6 sprigs marjoram, leaves picked and finely chopped
3 cups low-sodium chicken broth (we use vegetable broth)
kosher salt
freshly ground pepper, to taste
Note: To dice means to chop into roughly ¼-inch cubes.
Special Equipment
Aluminum Foil
9x13-inch baking dish

PREPARATION
Cut challah into 1-inch cubes and let cubes sit out in a bowl or on a baking tray, uncovered, for at least six hours to make them stale. Alternatively, you can dry bread in a 250°F oven by laying cubes in a single layer on baking sheets and baking for about 30 minutes, or until bread is dry but not toasted (it should not start to brown at all).

Preheat oven to 350°F. In a large saute pan, melt butter over medium-low heat, then add onions and celery. Add three teaspoons of salt and ground pepper to taste, and cook until onions are soft, about 8 minutes. Add apples and herbs and cook until apples are soft, about 5 minutes more.

In a large bowl, combine challah cubes, cooked vegetables in butter, and chicken broth. Mix until the bread is saturated with liquid, and everything is evenly mixed. Press stuffing into a 9x13-inch baking dish and cover with foil. Bake at 350°F for 40 minutes, then remove the foil, raise your oven to 450°F, and cook stuffing uncovered for another 10-15 minutes, or until the top starts to brown slightly.
Cool 10 minutes, then serve.

Mashed Potato Casserole

MASHED POTATO CASSEROLE

Makes 7 - 1 cup servings

Can be made the night before and stored in the refrigerator.

Cooking Light May 1994 (Modified 2013)

Ingredients:

2 pounds baking potatoes, peeled and cut into 1” pieces

1 (8 oz) tub nonfat cream cheese (Lowfat is fine)

1 c plain nonfat yogurt

½ t garlic powder

¼ t salt

Vegetable cooking spray

2 T reduced calorie margarine, melted (Butter is fine)

½ t paprika (amount approximate - make it look nice)

Instructions:
Place potato in a saucepan; add water to cover and bring to a boil.
Cover, reduce heat and simmer 25 minutes or until very tender.
Drain. Mash by hand and combine potato, cream cheese and next 3 ingredients in a bowl.  Beat at medium speed with electric mixer 2 minutes or until smooth.  Spoon into an 11x7x2 inch baking dish coated with cooking spray.  Drizzle margarine over potato mixture.  Sprinkle with paprika.  Bake, uncovered at 350 degrees for 30 minutes.

Pumpkin Muffins

PUMPKIN MUFFINS

Ingredients

1 1/4 c all purpose flour

1/2 c whole wheat flour

1 t baking soda

1/4 t salt
1/4 t ground cloves
1/2 c brown sugar firmly packed
1/4 c softened margarine or butter
3 T (1/4c) molasses                          
1 c mashed/cooked canned pumpkin
1 egg

1/4 c chopped pecans or walnuts

1/4 c raisins

cooking/oil spray

DIRECTIONS

Combine all purpose flour and next 4 ingredients in a large bowl. In a second bowl combine sugar, margarine and molasses and beat with electric mixer at medium speed until smooth. Add pumpkin and egg and beat until well blended. Make a well in center of flour mixture and add wet mixture to it stirring until moistened. Fold in pecans and raisins.

Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 375 degrees for 23 minutes or until a wooden pick inserted in center comes out clean. Remove muffins from pan immediately. Let cool on wire rack. 

NOTES

Substitute semi-sweet chocolate chips for the raisins.

Make more than 1 batch for Thanksgiving. Good for days after. 

Yields 1 dozen

CRANBERRY APPLESAUCE

CRANBERRY APPLESAUCE

Serves 10-12

INGREDIENTS
2 cups fresh or frozen cranberries
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ cup sugar
½ cup Manischewitz Concord Grape wine
4 large Granny Smith apples
PREPARATION
In a medium sauce pot, combine cranberries, spices, sugar, and Manischewitz. Bring mixture to a boil, then reduce heat, cover, and simmer 20 minutes. Peel and core apples, then cut them into large chunks (approximately ½-inch cubes), and add to the cranberry mixture. Cover sauce and continue to simmer for 20 minutes, stirring occasionally. If sauce begins to stick, add water.
Remove from heat and cool to room temperature before serving with latkes.

http://www.buzzfeed.com/christinebyrne/cranberry-applesauce

Quinoa Salad with Broccoli-Avocado Pesto

Photo by Katie Morris

Katie Morris November 7, 2012

http://greatist.com/health/recipe-quinoa-broccoli-avocado-pesto

Inspired by the Orzo and Broccoli Pesto Salad in Heidi Swanson's Super Natural Every Day and the Barefoot Contessa's Parmesan Roasted Broccoli. Serves 2-3.

What You'll Need:

1 cup quinoa, cooked
2 medium heads broccoli, cut into florets
8 cloves garlic, peeled but left whole
1/4 cup olive oil, divided
Sea salt
1 ripe avocado, pit removed
2 tablespoons pine nuts or almonds
1/2 tablespoon butter
1/4 pound mushrooms
2 oz. parmesan cheese, cut into small chunks
fresh lemon juice (optional)

What to Do:

1. Preheat the oven to 425 degrees.
2. Toss the broccoli and garlic cloves with 1 tablespoon of the olive oil and a sprinkle of sea salt. Roast for 15-20 minutes, until both broccoli and garlic are beginning to brown. Stir part way through if anything looks like it's burning.
3. Set 1/2 cup of the roasted broccoli pieces aside.
4. Add the remaining roasted broccoli, roasted garlic, avocado, parmesan cheese, and remaining 3 tablespoons olive oil to a blender, and blend until a smooth puree is formed. Taste and season with salt. Stir in a squeeze of lemon juice if desired.
5. Mix half a cup of the broccoli pesto and the reserved broccoli florets into the cooked quinoa. Save any leftover pesto in the fridge for another use.
6. Heat a frying pan over medium heat. Add the nuts to the dry pan and toast, stirring frequently, for 2-3 minutes, or until fragrant and beginning to turn golden brown. Remove from pan and add to cooked quinoa.
7. Add the butter to the same frying pan and let it melt. Add mushrooms and cook until golden brown, stirring occasionally. Add to the salad and serve the whole mixture warm.

Looking for more roasted vegetable recipies? Check out our roundup of five favorites from around the web.

What's your favorite go-to roasted vegetable recipe? Share with us in the comments below or tweet us @greatist!

Grandma Lee's Charoset

http://www.utsandiego.com/uniontrib/20040331/news_lz1f31seder.html

8 servings (may be double, tripled, etc.)

1 c walnuts
2 T sugar
2 lg Granny Smith apples
2 tablespoons lemon juice, or to taste
3/4 teaspoon cinnamon
1/4 teaspoon ginger (optional)
2 tablespoons sweet red wine, kosher for Passover
12 dates, remove pit and coarsely chop (~8 oz)
 
In the food processor, grind the walnuts with sugar. Use pulse setting so it doesn't become too fine. Peel and core apples. (Peel in a spiral for garnish, if desired.) Grate apples on regular-size perforations of a food grater. Add 2 tablespoons lemon juice, and stir in ground nut mixture, cinnamon, ginger, wine and dates. Taste and adjust seasonings. Garnish with apple peel, if desired.

Charoset is a sweet spread made from chopped apples, nuts and wine. It symbolizes the mortar the Jewish slaves used to hold together the bricks used in the Egyptians' cities and temples. Grandma Lee's Charoset, which is from my mother-in-law, is a traditional recipe that gets a tasty touch from the addition of dates.
Also included here is a more recent discovery, Janos Wilder's New American Charoset. This modern version gets a fresh flavor and bright color from the addition of mango.
To garnish the Charoset, I cut off the apple peels in a long spiral, then coil a piece of peel around each serving in an apple shape. I also core out the apple stems and place one at the center of each serving.

Ferment Your Own Kimchi

This Asian veggie and spice combination is tasty and good for you.

By

Meghan G. Loftus

Published - http://www.runnersworld.com/recipes/ferment-your-own-kimchi

March 13, 2013

If you're not familiar with kimchi, it's a fermented Korean food made with spices and vegetables. You may have seen it touted in Newswire for its potential to lower cholesterol, but it's best known for containing healthy bacteria that aid digestion. Plus, it's mostly made of produce. Kimchi: It's good for you.
And, when prepared correctly, it's also delicious. It adds a nice crunch to sandwiches and hot dogs, like an Asian sauerkraut. Or, you can eat it right out of the jar. It has a spicy, tangy flavor that raw veggies can't even match when dipped.
This recipe, unlike many kimchi recipes out there, is super simple and not overly salty. It's from Homesweet Homegrown: How to Grow, Make and Store Food, No Matter Where You Live, by Runner's World's creative services director (and Grow Indie cofounder) Robyn Jasko.
Homemade Kimchi
What you'll need:
1 head bok choy (save a leaf or two from the outer layer)
1 daikon radish (about 4 ounces), coarse chopped
Kosher or sea salt
3 cloves garlic
One 2-inch knob ginger, peeled
1/2 cup Korean red pepper powder (kochukaru)
1 pint sterilized mason jar
How to make it:
1. Place bok choy leaves and daikon in a large bowl and sprinkle with 2 tablespoons kosher salt. Toss to combine, cover, then let sit at room temperature until cabbage is wilted, at least 1 hour and up to 12. It should release about 1/4 to 1/2 cup liquid.
2. Meanwhile, combine the garlic, ginger, and red pepper powder in the bowl of a food processor or blender. Process until rough paste is formed, about 30 seconds total, scraping down sides as necessary.
3. Once bok choy is wilted, add chili mixture and turn to coat. Add 1 cup water to mixture. Taste liquid and add more salt as necessary (it should have the saltiness of sea water). Pack kimchi into mason jar, pressing down firmly to pack tightly and using a wooden spoon to release any air bubbles trapped in the bottom of the jar. Top with the outer bok choy leaves, to create a seal on top of the kimchi, and pack down further. Cover the kimchi with its liquid—make sure nothing but parts of the top leaves are above the liquid. If air gets to the kimchi, it could spoil.
4. Seal the jars tightly and allow them to sit at cool room temperature (65 to 75 degrees is ideal) for three to five days, tasting every few days to see if the kimchi is ready. When it develops a sour, spicy taste and a texture similar to sauerkraut, remove the top bok choy leaf being used as a seal and store the jar in the fridge. Kimchi will last for up to 1 month after opening.
If you have a recipe you'd like to share with fellow runners, or any other food-related content you'd like to see, email ravenous@runnersworld.com.

Home Made Hummus (Parve)

From http://www.aish.com/f/r/May-I-Have-that-Recipe.html by Vicky Cohen and Ruth Fox
Simple, unadulterated, classic hummus recipe. A great vegetarian, vegan and gluten free Mediterranean recipe.

1. 1-15.5oz can of chick peas
2. ¾ cup tahini(sesame paste)
3. 1/3 cup lemon
4. 1 small clove of garlic (optional)
5. Salt to taste
6. Combine all the ingredients in the food processor and blend till smooth (for thinner humus, add a little bit of water)

Prep time: 10 minutes
Yields: approx. 2 cups

Potato & Spinach Nests (Parve)

From http://www.aish.com/f/r/May-I-Have-that-Recipe.html by Vicky Cohen and Ruth Fox
An elegant and simple spinach and potato appetizer. Gluten free, vegetarian and kosher for Passover.

• 4 large Yukon Gold Potatoes
• 2 tsp salt
• 1/2 tsp pepper
• 2 1/2 tsp garlic powder
• 2 1/2 tsp onion powder
• 4 tsp vegetable oil
• Cooking Spray
• 4 cups of frozen spinach thawed (yields 2 cups cooked )
• 4 tbs extra virgin olive oil
• 4 large eggs

1. Preheat oven at 400F
2. Grate the potatoes, add 1 tsp of salt, mix well and let them sit in a colander with a bowl under it for 20 minutes.
3. In a large skillet, sauté spinach in olive oil. Season with 2 tsp garlic powder, 2 tsp onion powder and 1 tsp salt. Cook until most of the water had evaporated, 6-8 minutes. Set aside.
4. Squeeze as much water out of the grated potatoes as you can. Season with 1/2 tsp garlic powder, 1/2 tsp. onion powder, 1/2 tsp pepper. Add 4 tsp vegetable oil and mix well.
5. Generously spray a 12 muffin tin pan with cooking spray.
6. Arrange grated potatoes into each muffin cup, pressing against the bottom and up the sides.
7. Bake in the oven for 15 minutes or until they start to brown slightly . Remove from the oven and set aside.
8. In a medium size bowl, beat eggs, add a pinch of salt and spinach and mix until well combined.
9. Evenly spoon spinach in each potato nest.
10. Bake for 10 minutes or until egg is cooked.
11. Remove from the oven and let them cool slightly.
12. Carefully un-mold each potato nest using a butter knife around the edges of the nest.

Cooking time: 35 minutes
Preparation time: 30 minutes
Yields: 12 nests, 6 servings

Vegetarian Gravy

1/2c vegetable oil
1/3c chopped onion
5 cloves garlic, minced
1/2c all-purpose flour (may substitute cornstarch)
4t nutritional yeast
4T light soy sauce
2c vegetable broth
1/2t dried sage
1/2t salt
1/4t ground black pepper

Heat oil in med. saucepan over medium heat. Saute onion and garlic until soft and translucent, about 5 min. Stir in flour, yeast, and soy sacue to form a smooth paste. Gradually whisk in the broth. Season with sage, salt, and pepper. Bring to a boil. Reduce heat and simmer, stirring constantly, 8-10 min, or until thickened.

from allrecipes.com

Inner peace Brown Rice and Cashews

4 T olive oil (not extra virgin), divided use
1/4 c scallions or onions, thinly sliced
1 clove garlic, finely chopped
1 c brown rice
2 c vegetable stock
3/4 c roasted cashews, unsalted or salted, coarsely chopped
1/2 lb mushrooms, sliced
6 c spinach leaves (9 oz) (note: chopped frozen spinach, defrosted, works well; measurement is approximate - use more if desired.)
3/4 t soy sauce
ground black pepper

1. Prepare/measure scallions, garlic, rice, and stock before starting.

2. Heat 2 T oil in medium pot over med. high heat. Add scallions and garlic and cook for 3 min. Add rice and cook, stirring for 2 min. more. Add stock, bring to a boil, cover and simmer 40 min. Remove from heat and let sit for 10 min. more.

3. While rice mixture cooks, prepare/measure cashews, mushrooms, spinach.

4. Heat remaining 2 T oil in medium skillet over med. high heat. Add cashews and mushrooms and cook, tossing until mushrooms are softened and cashews are golden, about 5 min. Add spinach and soy sauce and cook until wilted, 3-4 minutes. Season with pepper. Stir the vegetables into the cooked rice and serve.

Squash Squares

Runner's World - Published 11/27/2007
Add this winter veggie to your postrun meal to help you rehydrate and fight injury


1/2 cup chopped pecans
1 tablespoon olive oil
1 large onion, finely chopped
2-3 cloves garlic, finely chopped
21/4 pounds butternut squash, peeled, seeded, cubed
Salt and pepper to taste
Dash cayenne pepper
3 tablespoons chopped fresh parsley
1/2 cup dried cranberries or grated Parmesan cheese (optional)

Toast pecans in ungreased skillet; stir to avoid burning. Set aside. Heat olive oil in a large skillet over low; saute onion and garlic until tender (15 minutes). Add squash, cover, and cook, stirring occasionally, until tender but still holding its shape (20 minutes). Season with salt, pepper, and cayenne. Stir in half the pecans and half the parsley. Transfer to serving bowl. Garnish with remaining pecans and parsley. Option: Sprinkle with cranberries or Parmesan. Serves 4.

Calories: 270 Fat: 15 g Protein: 5 g Carbs: 36 g

Enfrijoladas

Enfrijoladas
Recipe courtesy Marcela Valladolid - Food Network
Mexican Made Easy - August 2010
Ingredients


4 cups cooked pinto beans, (Frijoles De La Olla, recipe follows) drained
3 cups chicken broth
1 tablespoon olive oil
3/4 cup chopped onion
1 plum tomato, roughly chopped
1 medium serrano chile, seeded and minced
2 garlic cloves, minced
1/2 teaspoon dried oregano
Salt and freshly ground black pepper
8 corn tortillas
2 cups shredded Manchego, Swiss or Monterrey Jack cheese
Mexican crema or regular sour cream, for drizzling
2 thin slices red onion, separated into rings

Directions

Preheat the oven to 350 degrees F.

Put the drained beans and chicken broth in a large bowl.

In a saute pan, heat the olive oil over medium-high heat. Add the onion, tomato, chile, and garlic. Saute until the onion is soft, about 5 minutes. Rub the oregano, between palms of your hands and sprinkle over the beans. Add salt and pepper, to taste. Add the beans and broth to the pan and simmer for 10 minutes. Cool the beans for about 5 minutes before putting them in the blender. Carefully, pour the mixture into a blender and puree. Return the pureed mixture to the pan and gently reheat over medium-low heat, stirring frequently.

Warm tortillas in a towel in the microwave for 30-60 sec. Using tongs, pass the tortillas 1 by 1 through the refried bean sauce until they are somewhat softened and coated on both sides with the sauce. Set aside on a plate. Fill each tortilla with 1/4 cup of shredded cheese. Fold in half and arrange them, overlapping, in a 9 by 13-inch baking dish. Top with an additional 1 to 1 1/2 cups of the bean sauce, just enough to cover the beans but allow the edges of the folded tortillas to show. Bake until cheese is melted about 10 to 15 minutes.

To serve, drizzle with Mexican sour cream lengthwise in a 2-inch thick strip down the center of the dish. Top with 8 overlapping red onion rings.

Garlic-Parmesan Pita Chips

Garlic-Parmesan Pita Chips
Makes 32 chips
Desperation Dinners 30 Sept 2009, San Diego Union-Tribune
2 (7-8") whole wheat pita bread rounds
1 1/2t melted butter
2T grated parmesan cheese
1t garlic powder
1t dried Italian seasoning

1. Preheat oven to 425. Spray baking sheet with cooking oil spray and set aside.
2. Cut each pita round in half and, using fingers, separate each half into two thin pieces. Brush each side with melted butter, stack several on top of each other, and slice into 4 wedges using a pizza cutter. Place on cookie sheet and sprinkle with cheese, garlic, and seasoning.
3. Bake in preheated oven for 8-10 min until crisp and golden brown.
4. Remove from oven and let cool.

Chickpea Potato Curry

Chickpea Potato Curry
Published 06/03/2009 Running Magazine
From the cookbook Hands-Off Cooking: Low-Supervision, High-Flavor Meals for Busy People

Ingredients
2 1/2 c vegetable broth
2 - 15 oz cans chickpeas, drained and rinsed
14 1/2 oz can fire-roasted or stewed tomatoes with chiles*
6 baby Yukon Gold potatoes (~12 oz, quartered)
1 medium onion (~1 c, diced)
1 T unsalted butter
2 t minced ginger
1 t salt
1 t ground cumin
1 t ground coriander
1/2 t cayenne pepper

*If you can't find canned tomatoes with chiles, add half a 4-ounce can of diced green Anaheim chiles to a 14.5-ounce can of tomatoes.
In a large pot, combine the broth, chickpeas, tomatoes, potatoes, onion, butter, ginger, and spices. Stir to mix and nestle the potatoes into the liquid.
Set the pot, uncovered, over medium heat. Simmer vigorously for about 20-30 minutes, or until the potatoes are tender. Add more salt to taste. Serve the curry in bowls over Jasmine rice.
4 servings

One Dish Wonder

ONE-DISH WONDERS

With a modest makeover, casseroles supply carbs, protein, and tons of vitamins-without the fat
Runner's World Magazine published 09/20/2006


A runner's casserole should have four standard components: a quality protein, a complex carbohydrate, vegetables, and a sauce. A topping is optional, but can add nutritional value. If you start with cooked ingredients, such as leftover cooked brown rice, the cooking time will be about 30 minutes at 350 degrees. Uncooked ingredients, such as pasta, will need more moisture (water or vegetable stock) and can take up to 90 minutes to bake. Use a glass baking dish spritzed with canola or olive oil cooking spray and cover with foil for all but the last 10-15 minutes of baking.

Create your own healthy casserole by picking one food from each category below (amounts are approximated for an eight-inch by 12-inch casserole dish).
Quality Protein:
12 oz canned salmon or tuna
2 c cooked chicken, turkey, or lean cubed ham
1 lb ground and browned lean beef
4 soy burgers crumbled

Carb Choices:
2 to 3 cups cooked wild or brown rice
2 to 3 cups cooked whole-grain pasta or mashed potatoes
1 tube polenta cut into 1/2-inch rounds
2 1/2 cups steamed sweet potatoes

Veggie Options:
1 1/2 to 2 cups of precut, slightly thawed frozen:
broccoli
carrots
green beans
asparagus
stir-fry combination
okra

Sauces:
1 10-ounce can of condensed, reduced-fat cream of mushroom, celery, broccoli, or potato soup
Stewed tomatoes
1 1/2 cups pasta sauce
1 1/2 cups salsa

Toppings:
1/2 to 1 cup shredded cheddar cheese (reduced fat), part-skim mozzarella, or Parmesan
1/3 cup wheat germ or chopped nuts
1/2 cup whole-wheat seasoned bread crumbs

Sweet Potato Skillet

Sweet Potato Skillet
Post Workout Refuel by Amy Kabul, MS, RD, Paleo Dietitian - from TrainingBible Coaching, January 2010
The post-workout meal is the most important meal of the training day. Here is a great, easy recipe to help refuel those depleted glycogen stores. Add some high quality protein, like grilled chicken, salmon, beef or turkey and enjoy!
Ingredients:

1 medium sweet potato or yam, diced into cubes
1/2 cup chopped onions
1/2 cup chopped bell peppers
2 tsp olive oil
fresh ground pepper

Instructions:

1. Heat the oil in skillet over medium heat. Add the onions and sauté for 2-3 minutes.
2. Add the sweet potatoes, bell peppers, and 1 Tbsp of water.
3. Cover and cook for 15 minutes or until the potatoes are soft. Turn and toss frequently to avoid burning.
4. Sprinkle with fresh ground pepper and serve.

Baked Vegetarian Casserole

Baked Vegetarian Casserole

By Marni Sumbal
usatriathlon.org
•Veggies - canned, fresh or frozen (if using canned, give a rinse before using) (I used fresh jalepenos, canned chickpeas, fresh chives, fresh whole mushrooms (sliced), fresh roma tomatoes (sliced), canned black beans, frozen corn and fresh onions.
•Veggie burger
•1/4 c cooked rice or pasta
•4 egg whites + 1 whole egg
•1/8 c skim milk
•1/3 c vegetarian stock (you could even use 1 can of vegetarian soup with vegetables if you'd like, instead of the vegetarian stock)
•1/8 c stuffing cubes or croutons
•Spices - pepper, paprika, garlic, and herb (or your favorite no salt seasoning)
•2-3 T. shredded cheese

Preparation:
1.Preheat oven to 375 degrees.
2.In a non-stick loaf pan, sprayed lightly with non-stick spray, put all the veggies in the pan and mix. Add crumbled veggie burger (cook for about 1 minute in microwave to defrost).
3.Scramble eggs and milk. Add vegetarian stock and spices. Scramble again with fork.
4.Pour liquid mixture over veggies in loaf pan and press down veggies with a spatula.
5.Crush croutons or stuffing cubes either in baggy or between two plates.
6.Sprinkle croutons/stuffing over veggies.
7.Cook in oven for 20-25 minutes or until top is golden brown.
8.Turn off oven. Place cheese evenly over crumbs and leave in oven until ready to eat (or until cheese is melted).

Serve with Asparagus:
While casserole is cooking, lightly coat asparagus with 2 tsp olive oil and lemon pepper seasoning. Cook for 5-8 minutes or until asparagus is soft.

CURRIED LENTILS WITH BUTTERNUT SQUASH

CURRIED LENTILS WITH BUTTERNUT SQUASH

Published 09/10/2007 Runner's World Magazine
1 cup dry lentils

1 small butternut squash
1 tablespoon olive oil
1 tablespoon curry powder
1 teaspoon grated gingerroot
1 teaspoon chili powder
Salt and pepper to taste
1/4 cup shredded coconut (optional)

Spray a two-quart baking dish with cooking spray and set aside. Pour the lentils into a deep pot and cover with cold water. Bring the water to a boil, reduce the heat, and add raw chunks of the squash (go ahead and leave the skin on to add nutrients and texture to the dish). Simmer until the squash is soft (about one hour). Remove the pot from the heat, drain, and set aside. With tongs, pull out the chunks of squash and mash them roughly, skins and all, with a fork, ricer, or potato masher.

Preheat the oven to 400°F. In a large bowl, mix the drained cooked lentils and mashed squash with the olive oil and all the spices (including the salt and pepper). Spoon the mixture into the baking dish. At this point, you can cover the dish and refrigerate it for a few hours or even overnight. When you're ready, bake until piping hot, which will be about 20 minutes if you're putting it into the oven right after mixing it or 25 to 30 minutes if it's been refrigerated. Serve warm, garnished with shredded coconut if you like and with a serving of wild greens, such as blanched chard. Serves two as a hearty main dish or four as a side dish.

Calories: 530
Protein: 32 g
Carbs: 94 g
Fat: 8 g

Tuna Tarragon Pasta Salad

TUNA TARRAGON (Pasta) SALAD from Souplantation
5 cups small shell pasta
1 1/4 cups penne pasta
1 cup spinach fettuccine pasta, in 3" lengths
2 tablespoons canola oil
2 cans tuna (6 ounces each) with liquid
2 cups sweet pickle juice
1 3/4 cups mayonnaise
1 1/2 cups diced sweet pickle (1/8 inch dice)
1 cup diced celery (1/8 inch dice)
1/2 cup sour cream
1 1/2 tablespoons dry tarragon leaves
1 teaspoon table salt
1/2 teaspoon white pepper

For pasta: In a pot, bring water to a full boil. Add pasta and cook for approximately 10 minutes in boiling water until al dente (soft, but still firm). Immediately strain pasta and flash-cool in cold water. Drain water completely. Coat pasta with oil (or cooking spray) to prevent sticking. Set aside.

For tuna and dressing: Place tuna in a container and break down into small pieces. Add the remaining ingredients and thoroughly whisk to combine.

Assemble salad: Combine dressing and cooked pasta and thoroughly mix. Allow salad to marinate for 8 hours. Season to taste with salt, pepper or sweet pickle juice.

Yields about 12 cups.

Mushroom Risotto

Mushroom Risotto
from AllRecipes.com
Ingredients:
6 cups chicken broth, divided
3 tablespoons olive oil, divided
1 pound portobello mushrooms, thinly sliced
1 pound white mushrooms, thinly sliced
2 shallots, diced
1 1/2 cups Arborio rice
1/2 cup dry white wine
sea salt to taste
freshly ground black pepper to taste
3 tablespoons finely chopped chives
4 tablespoons butter
1/3 cup freshly grated Parmesan cheese

Directions:

1. In a saucepan, warm the broth over low heat.
2. Warm 2 tablespoons olive oil in a large saucepan over medium-high heat. Stir in the mushrooms, and cook until soft, about 3 minutes. Remove mushrooms and their liquid, and set aside.
3. Add 1 tablespoon olive oil to skillet, and stir in the shallots. Cook 1 minute. Add rice, stirring to coat with oil, about 2 minutes. When the rice has taken on a pale, golden color, pour in wine, stirring constantly until the wine is fully absorbed. Add 1/2 cup broth to the rice, and stir until the broth is absorbed. Continue adding broth 1/2 cup at a time, stirring continuously, until the liquid is absorbed and the rice is al dente, about 15 to 20 minutes.
4. Remove from heat, and stir in mushrooms with their liquid, butter, chives, and parmesan. Season with salt and pepper to taste.

"Authentic Italian-style risotto cooked the slow and painful way, but oh so worth it. Complements grilled meats and chicken dishes very well. Check the rice by biting into it. It should be slightly al dente (or resist slightly to the tooth but not be hard in the center)."

Review...Please do cut the mushrooms in half, I think it was a typo when it was first entered, but you can use any amount of mushroom you desire! Feel free to also adjust the wine to your preference. You can also try different variations to make this a main dish, peas & prociutto, shrimp and asparagus, chicken and mushroom, saffron & seafood... whatever you desire for the last mix in (cooked meat of course)! Optionally, you can add some tarragon to this and add more broth if you like it "soupy". It's fantastic!

Portobello Mushroom "Burgers"

Portobello Mushroom "Burgers"
submitted by: Bob Cody
http://allrecipes.com/Recipe/Portobello-Mushroom-Burgers/Detail.aspx

INGREDIENTS:

4 portobello mushroom caps
1/4 cup balsamic vinegar
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
1 tablespoon minced garlic
salt and pepper to taste
4 (1 ounce) slices provolone cheese

DIRECTIONS:

1. Remove stems and place the mushroom caps, smooth side up, in a shallow dish. In a small bowl, whisk together vinegar, oil, basil, oregano, garlic, salt, and pepper. Pour over the mushrooms. Let stand at room temperature for 15 minutes or so, turning twice.
2. Preheat grill for medium-high heat. Brush grate clean.
3. Brush grate with oil-soaked folded paper towel. Place mushrooms on the grill, smooth side up, reserving marinade for basting. Grill for 5 to 8 minutes on each side, or until tender. Brush with marinade frequently. Top with cheese during the last 2 minutes of grilling.

Potato Lasagna

POTATO LASAGNA
A delicious new spin on vegetarian lasagna with potatoes and tofu.By Liz Applegate Ph.D.
PUBLISHED 07/03/2003, Runner's World Magazine
Ingredients:
6 medium potatoes
2 lbs firm tofu
1/3 cup lemon juice
1 tbsp honey
1 Tsp salt
2 tbsp olive oil
4 tsp dried basil
1 tsp garlic powder
1 qt light spaghetti sauce
1 cup shredded, part-skim mozzarella cheese
Directions:
Boil, steam or microwave potatoes until tender. Chill for at least 30 minutes.
In a large bowl, mash tofu with a fork or potato masher. Add lemon juice, honey, salt, oil, basil and garlic powder. Combine thoroughly and set aside. When you're ready to assemble the lasagna, peel and slice potatoes.
In a 9x13-inch pan, spread a thin layer of sauce. Layer half the sliced potatoes on top, then spread half of the tofu mixture over the potatoes, then half the remaining spaghetti sauce onto the tofu. Repeat this layering process with the remaining potatoes, tofu and sauce, then sprinkle mozzarella on top.
Bake in the oven at 350 degrees for 45 to 50 minutes. Let stand 10 minutes before serving. Serves 12.Per serving: 251 calories; 25.8 g carb; 17.3 g protein; 10.4 g fat (35% of total calories); 511 mg sodium; 2.7 g dietary fiber.

Potato Frittata

POTATO FRITTATA
This delicious post-run meal will replace those lost carbs and fuel you up for your next run.
PUBLISHED 08/02/2007 Runner World Magazine
1/4 cup onion, chopped
1/4 cup red bell pepper, chopped
1/4 teaspoon dried thyme
1 baked russet potato, peeled, cut into 1/4-inch-thick slices, lengthwise
1/2 teaspoon salt
1/4 teaspoon black pepper
3 eggs
3 egg whites
2 tablespoons grated Parmesan cheese
Coat a nine-inch nonstick skillet with cooking spray. Heat pan, then add onion, pepper, and thyme to pan and cook over medium heat until vegetables are softened, about five minutes. Add sliced potato, salt, and pepper, and cook until heated, about two minutes. Whisk together eggs and whites, and pour evenly over potato mixture. Reduce heat to medium-low. Cook (without stirring) until eggs are set, about 15 minutes. If desired, place the pan under the broiler for a minute or two to crisp the top of the frittata (be sure your pan is oven-safe). Top with grated Parmesan.
Serves four.
Calories: 130, Fat: 4 g, Protein: 10 g, Carbs: 14 g, vitamin c: 40% Daily Value
Optional: mushrooms

Perfect Latkes

From Sunset Magazine, December 2004
The goal: pancakes that are light and crisp, not heavy or soggy. The trick is to soak the shredded potatoes to remove some of the starch (and keep them from changing color). Choose a Yukon Gold potato over a russet and your cake is extra creamy on the inside.

2 lbs Yukon Gold or russet potatoes, peeled and rinsed
1 onion ~(8 oz.), peeled
2 eggs, beaten
3 T potato starch or all-purpose flour
1/2 t salt
~ 2 c vegetable oil

1. Using a food processor or grater, shred potatoes, transferring shredded potatoes to a bowl of water. Let stand at least 30 min.
2. Drain potato. With hands, squeeze excess water from a large handful and pile into clean dish towel. Enclose potatoes tightly in towel and twist it to wring out remaining moisture. Repeat to dry all potatoes.
3. Shred onions and drain. in dry bowl combine dry potatoes and onions. Add eggs, flour, and salt and mix well.
4. Pour oil into a fry pan with high sides to a depth of up to 1/2". Heat over medium-high heat. When surface of oil ripples slightly, shape ~1/3 cup of potato mixture into 1/2" thick cakes with hands and and place in hot oil. Don't crowd pancakes. Cook until edges of pancakes are crisp and well browned and undersides are golden brown. (Check after ~3 minutes.) Turn and cook until remaining sides are golden brown. Transfer to a paper towels to drain. Keep warm in a 200 degree oven while you cook the remaining pancakes.
5. Serve hot with applesauce, sour cream, or other accompaniments.

Baked Beef Brisket

1 beef brisket (~4-5 lbs.)
1 bottle bbq sauce (or make your own)
water (or beer)
1 envelope lipton onion soup mix OR
salt to taste,
1 t. pepper,
1 t. garlic powder, and
1 T. instant minced onions

1. Preheat oven to 325°f. Sprinkle both sides with dry ingredients. Place meat in pan and top meat with as much bbq sauce as needed to thoroughly cover the meat. If sauce is thick, dilute a little with water.
2. Cook covered with foil at 325°f. The recipe says allow 1 hour per pound but I question this formula. I think it depends more on how thick it is, not how many pounds it is. I would allow at least 3 1/2 hours for a 4 or more pounder. If you have an instant read thermometer I'd use it. The finished temp should be at least 195°f. and preferably 204°. Check after about 3 hours to make sure the thinned sauce hasn't boiled away. Add more if needed.
3. Slice and serve with leftover bbq sauce and/or sauce from pan. I find it easiest to slice the meat with an electric knife. (Thinner is better.)

Coconut-Almond Energy Bars

Great as a pre-workout snack! From Runner's World Magazine (~2009) 2 c. rolled oats 1 c unsweetened coconut 1/2 c dates (or raisins) 1/2 c raw almonds 1/2 c sesame seeds 1/2 c sunflower seeds 1/2 c cashews 1 1/2 c tahini (or natural peanut butter) 1 c honey 1 t vanilla

1. Combine rolled oats, one cup unsweetened coconut, dates (or raisins), raw almonds, sesame seeds, sunflower seeds, and cashews.
2. Mix 1 1/2 cups tahini (or natural peanut butter) with one cup honey and one teaspoon vanilla. Microwave for one minute.
3. Combine wet and dry ingredients. On a greased baking sheet, spread mixture into a one-inch-high rectangle. Bake at 350° F for 15 minutes and cut into 12 bars.

This recipe for energy bars, adapted from The Bakery in New Paltz, New York, has powered runners, bikers, and climbers for nearly 30 years. The dates and honey provide quick carbs, while the nuts are high in healthy fats, which help sustain energy levels. "People doing the fat-free thing often find they're hungry all the time," says Cooke. The oats keep cholesterol in check, and research shows "the fiber in oats may offset the risk of upper-respiratory infections, which are common in runners," says Dikos.

Spiced Black Bean Burger

Spiced Black Bean Burger (serves 2)
from Carmichael Training Systems http://www.trainright.com/articles.asp?uid=3442&p=3440
1 15- to 16- ounce can black beans, rinsed, drained
¼ block extra firm tofu, chopped, crumbled
1/3 cup chopped red onion
½ cup dry breadcrumbs
2 tablespoons med-hot chunky salsa
1 teaspoon ground cumin
½ teaspoon hot sauce

1. Drain and rinse beans (significantly reduces the sodium content). Using a fork, mash bean in medium bowl.
2. Drain the tofu. Using a fork, mash the tofu and add to bean mixture.
3. Mix in onion, breadcrumbs, 2 tablespoons salsa, cumin and hot sauce. Season with salt and pepper to taste.
4. Using moistened hands, shape bean mixture into two 3.5- to 4.5- inch diameter patties.
5. Prepare grill (med-high heat). Brush grill rack with vegetable oil. Grill burgers until heated through, about 3 minutes per side.

Nutrient Information: per single serving
Calories 366, Carbs 57g, Protein 22g, Fat 5.5g, Sat. Fat .5g, Fiber 16g, Sodium 820mg*

*To reduce sodium even more, try Goya Low Sodium Black Beans, which have as little as 140 mg per ½ cup serving compared to 400 mg in most canned black beans.

Grilled Flatbread (serves 4)
½ teaspoon dry, active yeast

1 tablespoon olive oil
1 ¾ cup whole wheat flour
1 teaspoon salt

1. Place ¾ cup warm water in a medium size bowl and sprinkle the yeast on top; stir to dissolve, then set aside for 5 minutes until the yeast is foamy.
2. Add olive oil, flour and salt and mix to combine.
3. Turn the dough onto a well-floured surface, knead 2 minutes or until elastic.Place dough in an oiled bowl, cover with plastic wrap and let it stand in a warm place for 30 minutes.
4. Turn dough onto a lightly floured surface, divide into 4 equal pieces and roll out each piece 10 1/8 inch thick round.
5. Lightly brush one side of each round with olive oil and place the rounds oiled side down on the hot grill.
6. Grill the flatbread for 2 minutes, brush the side that’s facing up with olive oil and flip the rounds.
7. Grill for 2 minutes, remove from the grill and serve warm.

Nutrient Information: per single serving
Calories 220, Carbs 28g, Protein 7g, Fat 4.5g, Sat. Fat .5g, Fiber 7g, Sodium 475mg

Ginger Chicken with Broccoli

Ginger Chicken with Broccoli
From Runners World 01/07/2008
Marinade for chicken slices
1 1/2 pints (3 cups) chicken stock or water
16 oz chicken breast, thinly sliced
2 eggs
2 TB cornstarch
2 TB vegetable oil
1/4 Tspn white pepper
1/4 Tspn salt
Combine ingredients and let marinate in the refrigerator for at least 3 hours.

Sauce
1/2 cup wheat free soy sauce
2 TB rice vinegar
2 TB sugar
1/2 cup chicken stock
Combine ingredients and set aside.

Vegetables and Aromatics
3 TB vegetable oil
2 TB minced Ginger (or use 2 t. dried ginger
2 TB minced Scallions
1 Tsp minced Garlic
1/2 pound Broccoli trimmed to 2"-3" florets (can use defrosted)

Finishing Touches
4 TB dry cornstarch dissolved in 8 TB cold water
Pure Sesame Oil

Procedure:

1. In a seasoned wok place 1 1/2 pints (3 cups) of chicken stock or water. Bring to a boil then down to a simmer.
2. Carefully place marinated chicken slices into the simmering liquid. Carefully separate with a pair of chop sticks to cook evenly about 2/3 of the way (about 2-3 minutes).
3. Remove chicken from liquid, and drain.
4. At this point you can either cook the broccoli until "tender crisp" in the liquid you cooked the chicken in or steam the broccoli until "tender crisp" in a bamboo or metal steamer, or in the microwave.
5. Assemble cooked broccoli in a ring pattern onto your serving plate. Keep warm.
6. Drain liquid from wok, clean thoroughly and heat 3 TB of vegetable oil in the bottom.
7. Stir-fry the ginger scallions and garlic on medium heat until the flavors and aromas are released, about 5 to 8 seconds.
8. Add sauce ingredients and bring to a simmer.
9. Add the cooked chicken back in while stirring and cooking until tender and cooked through, about 2-3 minutes.
10. While sauce is simmering, add half of the cornstarch mixture to thicken. Cook briefly and check consistency; sauce should coat the back of a spoon. You can add more cornstarch mixture as needed.
11. Taste sauce and adjust seasonings if needed.
12. Drizzle with 1 Tsp of sesame oil and pour chicken with sauce into the center of the broccoli ring.
13. Serve with steamed white or brown rice, or noodles.

Nutrition info below does not include rice or noodles.
4 servings
Per serving:380 calories,20 g fat (46% calories), 23 g carbs (24.2%), 29 g protein (29.9%)
For lower fat version, reduce oil in marinade to 1Tb, reduce oil needed to stir-fry aromatics to 2 tsp.Lower-fat version, per serving:300 calories10 g fat (29.7 % of calories)23 g carbs (31.5%)29 g protein (38.9%)

Chicken Breast

50 Ways to Feed Your Muscles
By Phillip Rhodes, Men's Health Magazine
50 Ways to Prepare Chicken Breast

STIR-FRYING Basic technique: Cut the raw chicken into bite-sized pieces or thin strips. Cook them in a nonstick skillet or wok over medium-high heat for 3 to 5 minutes or until browned. Then add the remaining ingredients in the order listed. Cook for 5 more minutes, stirring frequently.

Tip: Sesame oil gives stir-fries their distinct flavor. Its nutritional profile is similar to that of olive oil (i.e., high in the unsaturated fats you want). But if you don't have sesame, use canola or peanut oil, since olive oil can burn at high temperatures.
1. 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c green or red bell pepper, cut into strips; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes
2. 1 Tbsp hoisin sauce; 2 tsp sesame oil; 1/3 c matchstick carrots; 1/3 c chopped celery; 1 green onion, sliced; 2 Tbsp chopped, unsalted peanuts
3. 1 Tbsp reduced-sodium soy sauce; 2 tsp sesame oil; 1/2 c asparagus tips; 2 Tbsp chopped, unsalted cashews
4. 1 Tbsp reduced-sodium soy sauce; 1 Tbsp lemon juice; 1 tsp lemon zest; 1 tsp honey; 1 clove garlic, crushed; 1/2 c snow peas; 1 c chopped celery
5. 1 whisked egg; 1/2 c (or more) chopped broccoli; 1/4 medium onion, cut lengthwise into strips; 1/2 tsp red pepper flakes; 1 Tbsp reduced-sodium soy sauce
6. 1 whisked egg; 1/2 c snow peas; 1/2 c green or red bell pepper, cut into strips; 1/4 onion, cut lengthwise into strips; 1 Tbsp hoisin sauce

BAKING Basic technique: Preheat the oven to 350°F and bake the chicken breast for 20 to 25 minutes, or until an internal roasting thermometer reaches 170°. Don't overcook it. Err on the side of tenderness. An overcooked, dried-out chicken breast won't give you salmonella, but you probably won't want to eat it in the first place.

Tip: Quickly searing the breast in a hot skillet will help avoid dryness because it locks in the bird's juices.

Sauced: Watery ready-made sauces like salsa will bake fine—some of the liquid will boil away as the chicken bakes. But thicker sauces, like barbecue or ranch, need water or broth mixed in, otherwise you'll be left with a sticky, blackened char.

Tip: Use a small baking dish to keep the meat covered with sauce.
7. 1/3 c salsa
8. 2 Tbsp jalapeño cheese dip, 2 Tbsp salsa, 1 Tbsp water
9. 2 Tbsp marinara sauce, 2 Tbsp water
10. 2 Tbsp barbecue sauce, 2 Tbsp water
11. 2 Tbsp ranch dressing, 2 Tbsp water
12. 2 Tbsp Dijon mustard, 2 Tbsp honey, 1 tsp olive oil
13. 3 Tbsp chicken broth; 1 Tbsp mustard; 1 clove garlic, crushed
14. 2 Tbsp condensed mushroom soup, 2 Tbsp water
15. 2 Tbsp pesto, 2 Tbsp reduced-sodium chicken broth
16. 2 Tbsp reduced-sodium soy sauce, 1/4 c crushed pineapple with juice
17. 3 Tbsp chicken broth, 2 Tbsp light coconut milk, 1/4 tsp curry powder
18. 1/3 c chicken broth, 1 Tbsp maple syrup, 1 Tbsp apple juice
19. 3 Tbsp red wine vinegar; 1 Tbsp barbecue sauce; 1 clove garlic, crushed
20. 2 Tbsp hot sauce, 2 Tbsp Worcestershire sauce, 1/4 tsp chili powder
21. 2 Tbsp lemon juice, 2 Tbsp orange marmalade, 1/4 tsp rosemary

Rubbed Rub one of the following spice mixtures evenly over each breast, then hit the chicken with a shot or two of cooking spray (not too much, though) to hold the rub in place and help form a light crust when cooking.
22. Tex-Mex style: 1/4 tsp each garlic powder, chili powder, black pepper, and oregano; pinch of salt
23. Southwestern: 1/4 tsp each black pepper, chili powder, red pepper flakes, cumin, and hot sauce
24. French: 1/4 tsp each dried basil, rosemary, and thyme; pinch of salt and pepper

Crusted A whisked egg acts like glue, holding the crust to the meat. It also gives your poultry a small protein boost. Crack one open in a shallow bowl, whisk it, and dip the chicken in it. Tip: Put your crust ingredients in a shallow plate instead of a bowl—it'll be much easier to coat the breast evenly.
25. Nut crusted: Dip the chicken in the egg, then roll it in 1/3 c nuts of your choice, finely chopped. Spray lightly with cooking spray.
26. Parmesan crusted: Dip the chicken in the egg, then roll it in a mixture of 1 Tbsp finely grated Parmesan cheese, 1 Tbsp Italian bread crumbs, and a pinch of black pepper.
27. "Like fried": Dip the chicken in the egg, then roll it in 1/2 c crushed cornflakes or bran flakes. Spray lightly with cooking spray.

Stuffed Relax, this isn't hard. First, pound the heck out of the chicken breast with a meat tenderizer or the heel of your hand—you want it to be uniformly thin. (Just be careful not to tear it.) Then, arrange your ingredients on the breast, roll it up, and secure it with toothpicks or kitchen twine so it doesn't come undone while it's baking.
28. 1 slice Cheddar cheese, 2 slices deli ham, 1/4 tsp black pepper
29. 1 slice mozzarella cheese; 3 slices pepperoni; 3 leaves fresh basil, chopped
30. 1 slice mozzarella; 1/4 c chopped tomatoes; 3 leaves fresh basil, chopped
31. 1 small handful baby spinach leaves, chopped; 1 Tbsp blue-cheese crumbles; 1 clove garlic, crushed
32. 1 slice mozzarella, 1 slice salami, 1 Tbsp chopped roasted red pepper
33. 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp chopped sun-dried tomatoes, 1/4 tsp oregano
34. 1 1/2 Tbsp part-skim ricotta cheese, 1 Tbsp diced olives, 1/4 tsp lemon zest
35. 1 Tbsp pesto, 1 Tbsp shredded Parmesan cheese, 1/4 tsp black pepper

GRILLING, SEARING, OR GEORGE FOREMAN-ING
Basic technique: Heat the grill, place a nonstick skillet over medium-high heat on the stove until it's hot, or power up the Foreman. Add the marinated chicken, cooking 3 to 5 minutes per side (6 to 8 total on the Foreman), or until an internal roasting thermometer reaches 170°F. The chicken doesn't stop cooking when you take it off the heat. If it's still hot, it's still cooking.

Marinades: Marinades need only about an hour or so to penetrate the meat. Whether you're cooking one chicken breast at a time or four at once, just mix the marinade ingredients well in a resealable plastic bag, drop in the chicken, seal, shake, and refrigerate.

Tip: If you're grilling, make a little extra marinade and reserve it in a separate bag or bowl. Brush it on the chicken during cooking to keep the meat moist.
36. 2 Tbsp bourbon, 1 tsp deli-style mustard, 1/4 tsp black pepper
37. 2 Tbsp bourbon; 1 tsp honey; 1 clove garlic, crushed
38. 2 Tbsp white wine; 1 clove garlic, crushed; 1/4 tsp thyme
39. 2 Tbsp red wine; 1 tsp barbecue sauce; 1 clove garlic, crushed
40. 2 Tbsp Coca-Cola, 1/4 tsp black pepper
41. 2 Tbsp balsamic vinaigrette, 1/4 tsp rosemary
42. 2 Tbsp lemon juice, 1/4 tsp lemon zest, 1/4 tsp black pepper
43. 2 Tbsp plain yogurt, 1/4 tsp dill
44. 2 Tbsp plain yogurt, 1 tsp olive oil, 1/4 tsp curry powder
45. 2 Tbsp lime juice, 1 tsp olive oil, 1/4 tsp cilantro
46. 2 Tbsp lime juice, 1/4 tsp cumin, 1/4 tsp red pepper flakes
47. 2 Tbsp orange juice, 1/4 tsp powdered ginger, 1/4 tsp cilantro
48. 2 Tbsp orange juice, 1 Tbsp hoisin sauce, 1/4 tsp red pepper flakes
49. 1 Tbsp reduced-sodium soy sauce, 1 tsp sesame oil, 1/4 tsp red pepper flakes
50. 2 Tbsp pineapple juice; 1 clove garlic, crushed; 1/4 tsp black pepper

Curried Rice

Curried Rice
1 cup chopped onion
1 cup chopped green peppers
2 tablespoons butter or margarine
1 cup uncooked rice
1/2 teaspoon ground black pepper
1/2 teaspoon ground turmeric
1/2 teaspoon curry powder
2 cups chicken broth
2 tablespoons chopped fresh parsley

Cook onion and green peppers in butter in large saucepan until tender. Add rice, pepper, turmeric and curry; brown slightly. Add chicken broth; stir well. Bring to a boil. Reduce heat, cover, and simmer 15 minutes, or until rice is tender and liquid is absorbed. Remove from heat; stir in parsley.
Makes 6 servings
Recipe provided courtesy of USA Rice Federation. Modified.

Triple Mushroom and Rice Fajitas

Triple Mushroom and Rice Fajitas
http://www.recipezaar.com/290379
Ingredients
1/2 cup uncooked regular brown rice
1/4 cup water
2 tablespoons lime juice
1 tablespoon olive oil
2 large garlic cloves, minced
1/2 teaspoon cumin
1/2 teaspoon oregano
1/4 teaspoon salt
3 ounces portabella mushrooms, stemmed and thinly sliced
3 ounces fresh chanterelle mushrooms or oyster mushrooms, thinly sliced
3 ounces fresh shiitake mushrooms, stemmed and thinly sliced
1 medium green pepper or red pepper, cut into thin strips
4 green onions, cut into 1 1/2 inch pieces
8 flour tortillas, 8 inch

Directions

1. Cook rice according to package directions, except omit the salt.
2. In a large ziplock bag, combine the water, lime juice, oil, garlic, cumin, oregano, and salt.
3. Add mushrooms, pepper strips, and green onions.
4. Seal the bag and turn to coat ingredients evenly.
5. Marinate at room temperature for 15 to 30 minutes.
6. Stack tortillas and wrap in foil. Heat in a 350º oven for 10 minutes to soften.
7. In a large skillet, cook undrained mushroom mixture over medium-high heat for 6 to 8 minutes or until peppers are tender and all but about 2 tbsps of the liquid has evaporated, stirring occasionally.
8. Stir in cooked rice and heat through.
9. To serve, spoon mushroom-rice mixture onto warmed tortillas and roll up.