May 8, 2011 at 10:47 am (broccoli florets, brown rice, canned garbanzos, carrots, cauliflower, coconut milk, cooked garbanzo beans, curry powder, fresh green peas, frozen broccoli, frozen peas, garlic, ground cumin, Indian, kale, light soy sauce, Main Dish, mushrooms, onion, potatoes, red pepper (cayenne), squash, stovetop, sweet potatoes, turmeric, vegetable stock)
Makes 6 servings
The vegetables listed below are favorites, but any vegetables you have on hand can be used along with the coconut milk and spices. If you decide to use coconut milk, it is important to note that this product has a high fat content and should be used in moderation. Try lite coconut to get the sweet nutty coconut flavor without all the fat. Cauliflower, squash, and sweet potatoes are other tasty choices. This is a great way to use up “going-bad” fresh or frozen vegetables! Serve over rice or your favorite whole grain.
1 cup uncooked brown rice
2 cups water
1 large onion, sliced
4 garlic cloves, chopped (about 4 teaspoons)
3 large carrots, chopped
¼ cup vegetable broth or water
1 ½ tablespoons curry powder
1 teaspoon ground cumin
½ teaspoon turmeric
pinch cayenne pepper
1 medium potato, chopped (peeling optional)
3 cups chopped kale
2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets
8 mushrooms, sliced
1 15-ounce can garbanzo beans, drained and rinsed, or 1½ cup of cooked garbanzo beans
1 cup fresh or frozen green peas
1 cup lite coconut milk, or 1 cup non-dairy milk + 1 teaspoon
coconut extract
3 tablespoons reduced-sodium soy sauce
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Bring rice and water to a boil in a medium saucepan. Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes).
In a large saucepan, sauté onion, garlic, and carrots in vegetable broth or water on medium-high heat until onion becomes translucent. Add curry, cumin, turmeric, and cayenne. Cook for 2 to 4 minutes, stirring often. Add potato, kale, broccoli, mushrooms, beans, peas, and coconut milk or non-dairy milk mixture. Cover and reduce heat to medium-low. Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork. Sprinkle with soy sauce before serving.
Per serving (1/6 of recipe): 320 calories; 5.2 g fat; 2.5 g saturated fat ; 14.7%
calories from fat; 0 mg cholesterol; 12.3 g protein; 59.3 g carbohydrate; 5.9
g sugar; 12.3 g fiber; 407 mg sodium; 115 mg calcium; 4.7 mg iron; 37.7 mg
vitamin C; 6312 mcg beta-carotene; 1.7 mg vitamin E
Recipe by Jennifer Reilly, R.D.
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October 27, 2010 at 3:30 pm (Asian, dark sesame oil, flank steak, fresh ginger, garlic, grill, hoisin sauce, light soy sauce, Main Dish, nutmeg, red pepper flakes, rice vinegar, stovetop, vegetable cooking spray)
The warmth of nutmeg helps round out the sweet, salty and tangy marinade. Try it with grass-fed flank steak, if available. Serve this dish with steamed sugar snap peas and rice or soba noodles.
Serves 4.
3 T hoisin sauce
2 T water
2 T rice vinegar
1 T low-sodium soy sauce
2 t grated peeled fresh ginger
1 t dark sesame oil
1/4 t freshly grated nutmeg
1/8 t crushed red pepper
2 garlic cloves, minced
1 (1 lb) flank steak, trimmed
Cooking spray
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1. Combine first 9 ingredients in a small bowl. Reserve 1/4 C hoisin mixture; spoon remaining mixture into a large zip-top plastic bag. Add steak to bag; seal and marinate in refrigerator 24 hours, turning bag occasionally. Remove steak from bag, discard marinade.
2. Prepare grill or grill pan to medium-high heat.
3. Place steak on grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness. Let stand 5 minutes. Cut steak diagonally across grain into thin slices. Serve with reserved 1/4 C sauce.
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October 26, 2010 at 4:21 pm (Appetizers, Asian, dark sesame oil, fresh ginger, garlic, granulated sugar, ground beef, light soy sauce, red pepper flakes, rice wine vinegar, scallions, stovetop, water chestnuts, wonton wrappers)
Active time: 30 minutes
Total time: 1 hour
Makes 42.
Dumplings:
12 oz lean ground beef
1 can (8 oz) sliced water chestnuts, drained and chopped
1/3 C sliced scallions
1 T minced garlic
1 T minced ginger
1 T lite soy sauce
1 T rice wine vinegar
1 pkg (12 oz) wonton wrappers
Dipping sauce:
1/2 C lite soy sauce
1/2 C rice wine vinegar
2 T sliced scallions
1 t minced ginger
1 t dark sesame oil
1 t sugar
1/4 t crushed red pepper flakes
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1. Dumplings: Put a steamer basket into a large nonstick skillet. Add just enough water to almost come up to the bottom of the basket. Line a baking sheet with foil or wax paper. Fill a small bowl with water.
2. Combine beef, water chestnuts, scallions, garlic, ginger, soy sauce and vinegar in a bowl. Mix with your hands or a wooden spoon until blended.
3. Put 4 wonton wrappers on work surface. Place 1 heaping teaspoon beef mixture in center of each. Dip your finger in bowl of water and run it along edges of wrappers. Bring up 1 set of opposite corners of wrapper over filling and pinch to seal. Bring up other set of opposite corners and pinch to seal. Place on prepared baking sheet. Repeat with remaining filling and wrappers.
4. Put as many dumplings as will fit in an even layer in steamer basket. Cover and steam 10 to 12 minutes until dough is tender and center is cooked through (you’ll need to cut one open to check). Remove dumplings and repeat with remaining dumplings. (If the first batch cools off before serving, they can be reheated in microwave.)
5.Dipping sauce: Stir all ingredients in a small bowl until blended and sugar dissolves. Serve with dumplings.
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October 26, 2010 at 1:56 pm (light soy sauce, Main Dish, olive oil, pepper, portabello mushrooms, salt, shallots, sour cream, stovetop, tomato paste, vegetable stock, whole-wheat noodles, worcestershire sauce)
Serves 4.
2 T olive oil
3 T minced shallots
6 sliced portobello mushroom caps
1/4 t salt
1/4 t pepper
3/4 C vegetable broth
1/4 C light sour cream
2 T tomato paste
2 t Worcestershire sauce
1 T low-sodium soy sauce
8 oz cooked whole-wheat noodles
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Heat oil in a large saute pan over medium-low heat. Add shallots and saute for 2 minutes. Add mushroom caps. Saute until soft, about 5 to 8 minutes. Season with salt and pepper. Add broth, sour cream, tomato paste, Worcestershire sauce and soy sauce. Lower heat and simmer for 5 minutes. Adjust seasonings. Serve over whole-wheat noodles.
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October 26, 2010 at 1:44 pm (black pepper, boneless skinless chicken breast, broccoli florets, carrots, chicken broth, cornstarch, dark sesame oil, garlic, granulated sugar, ground ginger, hot cooked rice, kosher salt, light soy sauce, Main Dish, medium shrimp, mushrooms, olive oil, onion, orange juice, Quick Dishes, red pepper (cayenne), snow peas, stovetop)
Serves 6.
Sauce:
1 C water
1/3 C soy sauce
1/4 C cornstarch
1/4 C orange juice
1 T sugar
1/2 t ground ginger
1/2 t dark sesame oil
1/4 t kosher salt
1/4 t ground red pepper
1/2 t freshly ground black pepper
1 (14-oz) can chicken broth
Stir-fry:
2 t olive oil, divided
12 oz skinless, boneless chicken breast, cut into 1″ pieces
2 C coarsely chopped broccoli florets
1 C chopped carrot
1 C mushrooms, halved
1 C snow peas, trimmed
1/2 C chopped onion
2 garlic cloves, chopped
1 1/2 lb medium shrimp, cooked and peeled
3 C hot cooked long-grain rice
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1. To prepare sauce, combine the first 11 ingredients in a large bowl, stirring with a whisk. Set aside.
2. To prepare stir-fry, heat 1 T olive oil in a large nonstick skillet over medium-high heat. Add chicken to pan, and stir-fry for 4 minutes or until done. Remove chicken from pan, and keep warm. Add the remaining 1 T olive oil to pan. Add chopped broccoli and the next 5 ingredients (through garlic) to the pan, and stir-fry for 4 minutes or until the vegetables are crisp-tender. Return chicken to pan and stir in shrimp. Add sauce, and bring to a boil. Reduce heat, and simmer for 5 minutes or until the sauce thickens. Serve over rice.
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July 24, 2010 at 12:14 pm (baby spinach, brown sugar, canola oil, carrots, dark sesame oil, hot chile sauce (Sriracha), kosher salt, light soy sauce, oranges, red bell peppers, rice vinegar, Salad, scallions, sesame seeds, stovetop, sugar snap peas)
Vitamin C from the orange juice, bell pepper and peas helps your body absorb iron in this salad. Serve with stir-fried chicken breast and brown rice or buckwheat noodles to complement the nutrient-rich package.
Serves 6.
Dressing:
1 large orange
1 T rice vinegar
2 t low-sodium soy sauce
1 1/2 t dark sesame oil
1 t brown sugar
1 t hot chile sauce (such as Sriracha)
Salad:
2 t canola oil
1 1/2 C thinly sliced red bell pepper
3/4 C thinly sliced carrot
12 oz sugar snap peas, trimmed
1/2 t kosher salt
1/2 C diagonally cut green onions
6-oz pkg fresh baby spinach
1 t sesame seeds, toasted
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1. To prepare dressing, grate 1 t rind; squeeze 1/3 C juice from orange over a bowl. Set rind aside. Combine juice, vinegar and next 4 ingredients (through chile sauce) in a small bowl; stir with a whisk.
2. To prepare salad, heat 2 t canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and carrot to pan; saute 1 minute, stirring occasionally. Add reserved orange rind, sugar snap peas and salt to pan; saute 2 minutes, stirring occasionally. Transfer pea mixture to a large bowl; cool 5 minutes. Stir in green onions and spinach. Pour dressing over salad; toss gently to coat. Sprinkle with sesame seeds. Serve immediately.
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June 11, 2010 at 2:13 pm (Asian, bean sprouts, cashews, cilantro, firm tofu, fresh tomatoes, garlic, light soy sauce, lime juice, Main Dish, peanut oil, Quick Dishes, red bell peppers, rice noodles, scallions, snow peas, stovetop, Summer, Vegetarian)
When stir-frying, it’s best to prepare and measure all ingredients before starting to cook.
Serves 4.
8 oz rice noodles
2 t peanut oil
1 medium red bell pepper, julienned
2 cloves garlic, minced
2 large ripe tomatoes, seeded and diced
4 oz snow peas, trimmed
4 oz firm tofu, drained and cut into 1/4″-thick matchsticks
1/4 C low-sodium soy sauce
2 T fresh lime juice
2 T chopped cilantro
1/4 C chopped cashews for garnish
4 green onions, chopped for garnish
2 oz bean sprouts for garnish
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In large pot, bring 3 quarts of water to a boil. When water boils, add noodles, stirring to prevent sticking. Cook until al dente, about 4 minutes. Drain.
Meanwhile, in large wok or skillet, heat oil over medium-high heat. Add bell pepper and garlic and stir-fry 3 minutes. Stir in tomatoes, snow peas and tofu and stir-fry just until tender, about 4 minutes. Add soy sauce and lime juice and bring to a simmer. Cook, stirring often, 2 to 3 minutes. Stir in cooked noodles and cilantro.
Spoon noodle mixture onto warm plates and garnish with cashews, green onions and bean sprouts.
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June 4, 2009 at 8:05 am (Asian, broccoli, carrots, chili oil, cornstarch, dry sherry, fresh ginger, garlic, halibut fillets, hoisin sauce, light soy sauce, Main Dish, Quick Dishes, red bell peppers, red onion, seasoned rice vinegar, stovetop, vegetable cooking spray, vegetable oil, yellow bell pepper)
Prep Time:30 min
Start to Finish:30 min
makes:4 servings
1/2 cup water
1/4 cup hoisin sauce
2 cloves garlic, finely chopped
2 tablespoons grated gingerroot
2 tablespoons reduced-sodium soy sauce
1 tablespoon seasoned rice vinegar
2 teaspoons cornstarch
1 lb halibut fillets (1 inch thick)
1 teaspoon cornstarch
2 teaspoons dry sherry or water
1 teaspoon chili or vegetable oil
1 lb broccoli, cut into florets and 2×1/2-inch pieces (4 cups)
3 small carrots, sliced
1 medium yellow or red bell pepper, cut into thin strips
1 small red onion, cut into wedges
2 tablespoons water
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1. Mix 1/2 cup water, the hoisin sauce, garlic, gingerroot, soy sauce, vinegar and 2 teaspoons cornstarch.
2. Cut fish into 3/4-inch pieces. Mix 1 teaspoon cornstarch and the sherry in medium glass or plastic bowl. Stir in fish until coated.
3. Spray nonstick wok or 12-inch skillet with cooking spray; heat over medium-high heat. Add 1/2 teaspoon of the oil; rotate wok to coat side. Add fish; stir-fry about 2 1/2 minutes or until fish flakes easily with fork. Remove fish from wok.
4. Add remaining 1/2 teaspoon oil to wok. Add broccoli, carrots, bell pepper, onion and 2 tablespoons water. Cover and cook 5 to 7 minutes, stirring occasionally, until vegetables are crisp-tender (add water if necessary to prevent sticking).
5. Stir in hoisin sauce mixture; cook and stir until thickened. Stir in fish; heat through.
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June 4, 2009 at 7:54 am (Asian, boneless skinless chicken breast, broccoli florets, canola oil, cashews, chicken broth, cooked brown rice, cornstarch, fresh ginger, frozen sugar snap peas, granulated sugar, light soy sauce, Main Dish, Quick Dishes, red pepper flakes, rice vinegar, scallions, stovetop)
Prep Time:30 min
Start to Finish:30 min
makes:4 servings
2 teaspoons canola oil
1 lb boneless skinless chicken breasts, cut into 1-inch pieces
1 teaspoon finely chopped gingerroot
2 cups fresh broccoli florets
1 cup reduced-sodium chicken broth
1/8 teaspoon crushed red pepper flakes
2 cups frozen sugar snap peas
3 tablespoons reduced-sodium soy sauce
2 teaspoons rice vinegar
1 tablespoon cornstarch
1 teaspoon sugar
2 medium green onions, sliced
3 cups hot cooked brown rice
1/4 cup salted roasted cashew halves and pieces
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1. In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken and gingerroot; cook and stir 4 to 5 minutes or until chicken begins to brown.
2. Add broccoli, 1/2 cup of the broth and the pepper flakes. Cover; cook over medium heat 2 minutes, stirring once. Add peas; cook 2 to 4 minutes longer, stirring once, until vegetables are crisp-tender.
3. In small bowl, mix remaining 1/2 cup broth, the soy sauce, vinegar, cornstarch and sugar; stir into chicken mixture. Add onions; cook, stirring frequently, until sauce is thickened and bubbly. Serve over rice; sprinkle with cashews.
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June 4, 2009 at 7:38 am (boneless pork chops, canola oil, cream of mushroom soup, dried thyme, light soy sauce, Main Dish, mushrooms, onion, pepper, Quick Dishes, sage, sour cream, stovetop)
Prep Time:30 min
Start to Finish:30 min
makes:6 servings
6 boneless pork loin chops (4 oz each)
1 teaspoon canola oil
1/2 cup chopped onion
8 oz sliced fresh mushrooms (3 cups)
10 3/4 oz condensed cream of mushroom soup
1/4 cup water
1/2 teaspoon reduced-sodium soy sauce
1/4 teaspoon dried sage or thyme leaves
1/8 teaspoon pepper
1/2 cup sour cream
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1. Trim any visible fat from pork chops. Heat 12-inch nonstick skillet over medium-high heat until hot. Add pork chops; cook about 4 minutes on each side or until slightly browned. Remove pork chops from skillet; set aside.
2. In same skillet, heat oil over medium heat. Add onion and mushrooms; cook 3 minutes, stirring frequently.
3. Stir in soup, water, soy sauce, sage and pepper until well mixed. Heat to boiling. Return pork chops to skillet; spoon some of the sauce over pork. Reduce heat; cover and simmer 12 to 15 minutes, stirring and turning pork chops occasionally, until pork is no longer pink in center.
4. Stir in sour cream until well blended and smooth. Cook, stirring constantly, just until hot. Serve pork chops with mushroom mixture.
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