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YUMMY RECIPES
Tortilla Chip–Crusted Chicken with Guacamole and Salsa
From: Rose Reisman's Family Favorites
Excerpt courtesy of Whitecap Books Ltd
Copyright® Rose Reisman, 2010
The tortilla chip crust is crunchier than a regular breadcrumb crust and gives the chicken a different texture. This is my version of a Southwest chicken dish, and has much less fat and fewer calories than the traditional Mexican version. If you can’t find baked tortilla chips use regular, but the amount of calories and fat will be slightly higher.
Guacamole
1/2 cup mashed ripe avocado
2 Tbsp chopped cilantro
1 Tbsp light mayonnaise
1 tsp finely chopped jalapeño pepper (or 1/2 tsp hot chili sauce)
1/2 tsp finely chopped garlic
2 tsp lemon or lime juice
pinch of salt and pepper
Chicken
1 1/2 lb skinless boneless chicken breasts (about 4 to 6 breasts)
1 egg
2 Tbsp low-fat milk
2 1/2 cups baked tortilla chips
1/3 cup seasoned dry breadcrumbs
1/4 tsp chili powder
2 tsp vegetable oil
To serve
1/3 cup medium salsa
1/4 cup canned black beans, drained and rinsed
1/2 cup shredded aged white cheddar cheese
Preheat the oven to 400°F. Lightly coat a baking sheet lined with foil with cooking spray.
To make the guacamole, combine the avocado, cilantro, mayonnaise, jalapeño, garlic, lemon juice, salt and pepper in a small bowl. Cover and set aside.
Working with one at a time, place the chicken breasts between 2 sheets of waxed paper and pound to an even 1/2-inch thickness. Set aside. Whisk together the egg and milk and pour into a shallow dish. Set aside. In the bowl of a food processor, combine the tortilla chips, breadcrumbs and chili powder. Process until crumbly. Dip the pounded chicken breasts in the egg and milk mixture, then into the tortilla crumb mixture.
Lightly coat a large, nonstick skillet with cooking spray, add the oil and sauté the chicken breasts for about 3 minutes per side or until browned. Place the chicken on the prepared baking sheet.
Divide the salsa over the chicken. Top with the beans and cheese. Bake for 10 minutes or until the chicken is just cooked. Serve with the guacamole.
Serves 6
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Rose Reisman's Family Favorites: Healthy Meals for those who Matter Most
by Rose Reisman
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Busy Day Stew
From: The 250 Best 4-Ingredient Recipes
Author: Margaret Howard
Excerpt courtesy of Robert Rose inc.
Text copyright © 2009 Margaret Howard
Photo by Mark Shapiro
Since you have already partially prepared the beef mixture and frozen it, now finish the stew with the following recipe.
Serves 6
RECIPE
1 package Two-in-One Beef Stew 1
Mixture (see recipe, below), thawed
1 can (19 oz/540 mL) tomatoes 1
4 carrots, cut into chunks 4
1-1/2 cups peas, frozen 375 mL
1. In a large saucepan, combine beef stew, tomatoes and carrots. Bring to a boil. Reduce heat. Cover and simmer for 25 minutes or until vegetables and meat are tender. Add peas during last 5 minutes of cooking. Extra liquid may be needed if mixture becomes too thick.
Variation
Add caraway seeds to the stew while cooking for a great full flavor.
Two-in-One Beef Stew Mixture
MAKES 2 stew
Make a large batch of this beef mixture and freeze for two fast dinners or for later use. Then prepare with Busy Day Stew and serve with hot crusty bread or rolls.
RECIPE
3 lbs boneless cubed stewing beef, trimmed 1.5 kg
¼ cup all-purpose flour 50 mL
2 tbsp vegetable oil 25 mL
2 pouches (each 1.5 oz/45 g) dried onion 2
soup mix
1. In a plastic bag, shake beef cubes with flour until meat is well coated.
2. In a large saucepan, heat oil on medium-high heat. Add meat, in batches, and sauté until browned. Return all meat with accumulated juices to pan.
3. Combine soup mix and 2 cups (500 mL) water (see Variation). Pour over meat. Bring to a boil. Cover and reduce heat to medium-low and cook slowly for 40 minutes or until meat is almost tender.
4. Refrigerate to cool before dividing into two equal amounts. Refrigerate or freeze for future use.
Variation
Other liquids, such as beef stock, tomato juice, mushroom liquid or red wine can be substituted for water.
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The 250 Best 4-Ingredient Recipes
by Margaret Howard
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Salmon Teriyaki
From: The Complete Light Kitchen
Excerpt courtesy of Whitecap Books
Copyright 2007 Rose Reisman
Photo by Lorella Zanetti
This is the number-one choice for clients of my catering company. As an alternative, grill the fish and serve the sauce separately. Use the sauce over chicken as well.
RECIPE
• Preheat oven to 425°F
• ¼ cup packed brown sugar
• 2 tsp minced fresh garlic
• 2 Tbsp low-sodium soy sauce
• 1½ tsp minced fresh ginger
• 1 Tbsp water
• four 2-oz skin-on salmon fillets
• 2 Tbsp rice vinegar
• 2 tsp sesame oil
• 2 tsp sesame seeds
• 2 tsp cornstarch
• 3 Tbsp chopped cilantro or parsley
NUTRITIONAL VALUE per serving
Calories 250
Protein 24g
Fat 10g
Saturated Fat 1.6g
Carbohydrates 16g
Cholesterol 64mg
Sodium 323mg
Fiber 4mg
1. Line a rimmed baking sheet with foil and spray with cooking oil.
2. Whisk the brown sugar, soy sauce, water, vinegar, oil, cornstarch, garlic and ginger together in a small saucepan. Cook over medium heat until thickened and smooth. Remove from the heat.
3. Place the salmon, skin-side down, on the prepared baking sheet. Spoon half the sauce over the salmon. Sprinkle with sesame seeds. Bake in the center of the over for 10 minutes per inch thickness of fish, or until the fish flakes easily when pierced with a fork.
4. Garnish with cilantro and serve with the remaining sauce on the side.
SERVES 4
Make Ahead:
Cook sauce up to 3 days in advance and refrigerate. Reheat in a small skillet over low heat just until warmed through.
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The Complete Light Kitchen
by Rose Reisman
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Vietnamese Spring Rolls with Peanut Sauce
From: The Vegan Cook's Bible
Author: Pat Crocker
Excerpt courtesy of Robert Rose inc.
Text copyright © 2009 Pat Crocker
Photo by Colin Erricson
Serves 4 to 6
Rice paper rounds or squares are available in most Asian supermarkets. There is a definite knack to softening and rolling them, but after one or two tries, they are very easy to assemble - something kids love to do.
RECIPE
4 lint-free cloth kitchen towels, soaked and wrung out
14 oz firm tofu, cut into 1/2-inch (1 cm) slices 410 g
5 tbsp tamari or soy sauce, divided (approx.) 75 mL
1/2 cup olive oil, divided (approx.) 125 mL
Sea salt and freshly ground pepper
1/2 tsp hot pepper flakes 2 mL
10 to 12 8-inch (20 cm) rice paper rounds 10 to 12
4 green onions, trimmed and thinly
4 sliced lengthwise
1 carrot, cut into 2-inch (5 cm) long
1 matchsticks
1 zucchini, cut into 2-inch (5 cm) long
1 matchsticks
1 red bell pepper, cut into 2-inch (5 cm)
1 long matchsticks
1 cup coarsely shredded fresh spinach 250 mL
10 to 12 fresh cilantro sprigs 10 to 12
6 to 8 large fresh basil leaves, cut into
6 to 8 chiffonade
1/4 cup Umeboshi Sauce (see below)50 mL
1/2 cup Peanut Sauce 125 mL
1 Arrange tofu slices in a shallow dish and brush or drizzle with 3 tbsp (45 mL) of the tamari. Flip and brush the other sides. In a skillet, pour enough oil to reach about 1/2 inch (1 cm) up the sides. Heat over medium-high heat to just below the point of smoking. Add tofu slices and fry, in batches, turning once, for about 3 minutes per side or until crisp on the outside. Using a slotted spoon, transfer tofu to paper towels to drain and season to taste with salt and pepper and hot pepper flakes. Reheat oil as necessary between batches. Cut tofu into thin strips and set aside. Tofu may be prepared up to this point several hours ahead of time.
2 Fill a bowl two-thirds full with tepid water. Lay a damp kitchen towel on a work surface. Grasping a rice paper round between the thumb and index fingers of both hands, quickly immerse it in the water and place on the damp towel. Do not let the rice paper sit in the water or it will get too soft. Repeat with a second rice paper round and place it next to the first one on the towel. Cover the two rice paper rounds with a second damp towel. Repeat until you have 6 rice paper rounds softening between damp towels. Gently turn the pile of towels and wrappers over so the first ones are now on top.
3 Place one rice paper round on a work surface. Place 3 or 4 tofu slices horizontally centered in the lower third of the round (closest to you). Place one slice of green onion and a few sticks of carrot, zucchini and red pepper sticks over the tofu, all lining up horizontally with the tofu slices. Add a few spinach leaves, a sprig of cilantro and a couple of basil strands. Drizzle 1 tsp (5 mL) of the Umeboshi Sauce over all.
4 Roll the rice paper away from you, snugly but gently over the filling, tucking in the ends as you roll. It may take one or two attempts before you achieve the right amount of tension in the rolling - too tight and the paper will tear, too loose and the rolls fall apart when cut. Place the roll seam side down on a serving platter. Stuff and roll the remaining rice paper rounds in the same way. When you have the first 6 rounds completed, cover tightly with plastic wrap and refrigerate. Repeat Steps 2 and 3 with the remaining rice paper rounds and filling. The spring rolls can be prepared up to this point and refrigerated for up to 4 hours.
5 To serve: Cut the rolls in half on the diagonal. In a bowl, stir 1 or 2 tbsp (15 or 25 mL) of the tamari into the peanut sauce until it reaches the desired dipping consistency.
MAKES 4 - 6 SERVINGS
Umeboshi Sauce
Japanese ume fruit are similar to apricots, although they are often called plums. When dried and pickled, they
make a salty condiment called umeboshi. Ume vinegar, or umezu, is the juice that collects as the ume are pressed. Here we are taking some artistic license with the name. Use this sweet sauce with poached fruit, as a garnish for sweet bars or puddings and to perk up steamed vegetables.
Makes 3 cups (750 mL)
2 lbs ripe black or red plums, quartered 1 kg
2 cups organic sugar came 500 mL
Juice of half a lemon
1 tbsp dried lavender buds, optional 15 mL
1 tbsp rice vinegar 15 mL
½ tsp sea salt 2mL
½ tsp ground cinnamon 2mL
1. In a saucepan, combine plums, sugar, lemon juice, lavender, if using, vinegar, salt and cinnamon. Bring to a boil over medium-high heat. Reduce heat and simmer for 1/ ½ hours or until thick.
2. Let cool and press through a fine sieve, discarding solids. Store sauce in a sterilized jar with a lid in the refrigerator for up to 1 month.
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The Vegan Cooks Bible
by Pat Crocker
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Sausage and Leek Pizza
From: Complete Gluten-Free Cookbook
Excerpt courtesy of Robert Rose Inc.
Copyright 2007 Donna Washburn and Heather Butt
Photographs copyright 2007 Robert Rose Inc.
This recipe is sure to fill up the hungriest teen.
RECIPE
• Preheat oven to 400°F (200°C)
• 1 lb GF pork sausage, casings removed and meat crumbled 500 g
• 3 carrots, finely chopped 3
• 3 leeks, white and light green parts only, cut into 1/2-inch (1 cm) slices 3
• 1 cup sliced mushrooms 250 mL
• 2 tbsp crumbled dried rosemary 25 mL
• 2 tbsp dry white wine 25 mL
• 1 partially baked Pizza Crust (see recipe, page 218) 1
• 1 cup shredded lactose-free mozzarella cheese or mozzarella cheese 250 mL
NUTRITIONAL VALUE per serving
Calories 386
Fat Total 13 g
Fat, Saturated 4 g
Cholesterol 23 mg
Sodium 936 mg
Carbohydrates 47 g
Fiber 6 g
Protein 22 g
Calcium 173 mg
Iron 5g
1. In a large skillet, over medium heat, brown sausage meat until no pink remains. Using a slotted spoon, remove to a plate and set aside. Drain off all but 1 tbsp (15 mL) fat from the skillet.
2. In the fat remaining in the skillet, over medium heat, cook carrots, leeks, mushrooms and rosemary, stirring, for 15 minutes, or until carrots are tender. Drain off fat. Return browned sausage to skillet with wine. Mix gently and set aside to cool slightly.
3. Spread filling over crust to within 1/4 inch (0.5 cm) of the edges. Sprinkle with mozzarella cheese.
4. Bake in preheated oven for 20 to 25 minutes, or until cheese is melted and top is golden. Serve hot.
MAKES 6 SERVINGS
VARIATIONS
-Add ½ cup (125mL) snipped sun-dried tomatoes with the mozzarella.
-Try a mixture of lactose-free Cheddar and mozzarella cheeses.
-Substitute unsweetened apple juice for the wine.
Tip
For information on cleaning leeks, see the Technique Glossary, page 301
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Complete Gluten-Free Cookbook
by Donna Washburn & Heather Butt
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Classic Chicken Stew
From: Canadian Diabetes Slow Cooker Recipes
Excerpt courtesy of Robert Rose Inc.
Text copyright 2007 Judith Finlayson
Photographs copyright 2007 Robert Rose Inc.
I have a real soft spot for this creamy stew, which reminds me of chicken pot pie without the crust. I obtain a similar effect by serving it over crostini placed in the bottom of a soup plate. Add a tossed green salad for a complete and delicious meal.
RECIPE
Works best in a large (minimum 5 quart) slow cooker
• 1 potato, peeled and diced
• 1 tbsp olive oil 15 mL
• 2 onions, finely chopped
• 4 stalks celery, diced
• 2 carrots, peeled and diced
• 1/2 tsp dried thyme leaves or 3 whole sprigs of fresh thyme 2 mL
• 1 bay leaf
• 1/4 cup all-purpose flour 50 mL
• 1 1/2 cups lower-salt chicken broth 375 mL
• 1/2 cup dry white wine or lower-salt chicken broth 125 mL
• Freshly ground black pepper
• 33 lbs skinless bone-in chicken thighs (about 12 thighs) 1.5 kg
• 1 cup green peas, thawed if frozen 250mL
NUTRITIONAL VALUE per serving
Calories 145 Fat
5.2 g Saturates
1.3 g Polyunsaturates
1.0 g Monounsaturates
2.3 g Cholesterol
53 mg Sodium
139 mg Carbohydrate
8.4 g Fiber
1.5 g Protein
15.6 g
1. In a saucepan, combine potato and cold water to cover. Bring to a boil and cook for 2 minutes.
Remove from heat. Cover and set aside.
2. In a skillet, heat oil over medium heat for 30 seconds. Add onions, celery and carrots and cook, stirring, until carrots are softened, about 7 minutes. Add thyme, bay leaf and flour and cook, stirring, for 1 minute. Add broth and white wine and cook, stirring, until mixture comes to a boil and thickens, about 4 minutes. Drain reserved potato and add to mixture. Season to taste with pepper.
3. Arrange chicken over bottom of slow cooker stoneware and cover with vegetable mixture. Cover and cook on Low for 6 hours or on High for 3 hours, until juices run clear when chicken is pierced with a fork. Add peas and stir well. Cover and cook on High for 20 minutes, until peas are tender and mixture is hot and bubbly.
MAKES 12 SERVINGS (1 piece of chicken with vegetables per serving)
Tip
Because the chicken only cooks for 6 hours on Low, the potatoes will be a bit firm unless they are blanched (see Step 1) before they are added to the stew.
Make Ahead
This dish can be partially prepared before it is cooked. Complete Steps 1 and 2. Cover and refrigerate overnight. The next morning, continue with the recipe.
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Canadian Diabetes Slow Cooker Recipes
by Judith Finlayson
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Summer Fruit Parfait
From: The 250 Best 4-Ingredient Recipes
Author: Margaret Howard
Excerpt courtesy of Robert Rose inc.
Text copyright © 2009 Margaret Howard
Photo by Mark Shapiro
Those long hot wonderful days of summer make me seek cool, soothing light desserts. This parfait is the answer.
RECIPE
3 cups prepared fruit such as 750 mL
strawberries, raspberries, blueberries
and even sweet cherries
1 tbsp balsamic vinegar 15 mL
1 tbsp brown or maple sugar 15 mL
1-1/2 cups yogurt, plain or fruit-flavored 375 mL
1. In a medium bowl, combine prepared fruit, vinegar and sugar. Let stand for 30 minutes to release juices.
2. Spoon fruit mixture into a shallow serving dish. Top with yogurt. Cover and refrigerate for several hours before serving.
MAKES 6 SERVINGS
Serving Suggestions
Sprinkle fresh mint leaves, toasted coconut or slivered toasted almonds over the yogurt before serving. Orange or lemon zest adds a nice citrus flavor to the fruit. For single servings, layer fruit and yogurt in parfait glasses.
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The 250 Best 4-Ingredient Recipes
by Margaret Howard
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Miniature Chocolate Mud Pies
Serves 12
1 cup chocolate wafer crumbs -- 1/2 cup cocoa powder
1 tbsp water -- 2 tbsp all purpose flour
2 tsp vegetable oil -- 2 1/2 oz light cream cheese
2 tbsp chocolate chips -- 2 large eggs
2 tbsp hot water -- 1/4 cup low fat sour cream
1 tsp instant coffee -- 3 tbsp corn syrup
1 cup brown sugar -- 1 tsp vanilla
Garnish with icing sugar
1. Preheat oven to 350 F. Spray a 12 cup muffin tin with vegetable oil.
2. In small bowl combine wafer crumbs, water and oil until mixed. Divide and pat into bottom of muffin tins.
3. In small bowl combine chocolate chips, water and coffee. Microwave for 40 seconds or just until chocolate begins to melt. Stir until smooth.
4. In bowl of food processor add sugar, cocoa, flour, cream cheese, eggs, sour cream, corn syrup and vanilla. Puree until smooth. Add chocolate mixture and puree until smooth. Divide among muffin cups and bake for 12 minutes or just until centre is still slightly loose. Cool and chill before serving. Remove from tin with knive
5. Garnish with icing sugar.
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Triple Chocolate Mint Brownies
Serves 12
This is a great brownie recipe for the holidays!
Brownies Icing
1/3 cup granulated sugar 2 oz light cream cheese
1/4 cup vegetable oil 2/3 cup icing sugar
1 egg 1 1/2 tsp cocoa powder
1/2 tsp mint extract 1 1/2 tsp water
1/3 cup unsweetened cocoa powder dusting of icing sugar
1/3 cup all-purpose flour 1/4 tsp mint extract
1 tsp baking powder
1/4 cup low-fat yogurt or sour cream Garnish over icing:
1/4 cup mint chocolate chips 2 tbsp crushed candy canes
1. Preheat the oven to 350°F. Spray an 8-inch-square pan with cooking oil.
2. For the brownies, combine the sugar, oil, egg and mint extract in a bowl and mix well. Add the cocoa, mixing it in well. Add the flour, baking powder, yogurt and mint chocolate chips, mixing just until combined and smooth. Don’t overmix.
3. Pour the batter into the prepared pan. Bake in the center of the oven for 15 to 20 minutes, just until set. Do not overbake. Cool on a rack for 15 minutes before icing.
4. To make the icing, place all the icing ingredients in a blender or food processor and process until smooth. Spread over the top of the brownies.
5. Cut into squares and garnish with crushed candy canes.
Nutritional Analysis per Serving
Calories 140
Protein 2.3 g
Fat 7 g
Saturated Fat 1.5 g
Carbohydrates 20 g
Cholesterol 19 mg
Fiber 1.2 g
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Make Ahead: Bake and store for 1 day, well wrapped, or freeze for up to 2 weeks.
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Rocky Mountain Miniature Cheesecake
Serves 12
I find that individual cheesecakes are elegant to serve, especially these ones, which are almost mousse-like in texture.
1 3/4 cups smooth 5% ricotta cheese 3 tbsp unsweetened cocoa powder
3 oz light cream cheese, softened 1 1/2 tbsp all-purpose flour
1/2 cup low-fat sour cream 1/3 cup miniature marshmallows
1 large egg 3 tbsp semi-sweet chocolate chips
3/4 cup granulated sugar
1. Preheat the oven to 350°F. Line one 12-cup muffin tin with paper muffin liners.
2. In a food processor, combine ricotta cheese, cream cheese, sour cream, egg, sugar, cocoa, and flour; purée until smooth. Divide the mixture among the prepared muffin cups.
3. Set the muffin tin in a larger pan. Pour enough hot water into the pan to come halfway up the sides of the muffin cups.
4. Bake in the centre of the oven for 20 minutes. Sprinkle marshmallows and chocolate chips evenly over cheesecakes. Bake for 5 minutes longer or until marshmallows and chocolate chips begin to melt.
5. Remove the muffin tin from its water bath. Let the tin cool on a wire rack. Chill.
Tip: If you only have large marshmallows, use scissors to cut them into small pieces.
You can replace the ricotta with 2% cottage cheese — just be sure to process it well for a smooth batter.
Light cream cheese is 25% reduced in fat, compared to regular cream cheese. It’s still filled with fat and calories, so use it sparingly. I use it to highlight a dessert.
Nutritional Analysis per Serving
Calories 161
Protein 6.2 g
Fat 6.2 g
Saturated Fat 3.8 g
Carbohydrates 20 g
Cholesterol 36 mg
Fiber 0.6 g
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White Chocolate Chip Biscotti
Serves 30
In my other cookbooks, I always include one or two biscotti recipes. I’m so thrilled that I can play with so many different flavours! The white chips melt into this cookie
3/4 cup granulated sugar 1 3/4 cups all-purpose flour
1/4 cup margarine or butter, softened 1/4 cup unsweetened cocoa powder
1 large egg 1/3 cup white chocolate chips
2 large egg whites 2 tsp baking powder
2 tbsp chocolate syrup
1 tsp vanilla
1. Preheat the oven to 350°F. Spray two baking sheets with vegetable spray.
2. In a food processor or bowl, combine sugar, margarine, egg, egg whites, chocolate syrup, and vanilla; process until the mixture is smooth.
3. With a wooden spoon, stir in flour, cocoa, chocolate chips, and baking powder just until everything is combined. Divide the dough in half. Shape each half into a log 12 x 4 inches. Place the logs well apart on a baking sheet.
4. Bake for 20 minutes. Remove the sheet from the oven. Let the logs cool on the sheet for 5 minutes.
5. Transfer the logs to a cutting board. Slice them on the diagonal into 1/2-inch-thick cookies. Place the cookies flat on prepared baking sheets. Bake them for 15 minutes longer.
Nutritional Analysis per Serving
Calories 61
Protein 1.1 g
Fat 1.9 g
Saturated Fat 0.6 g
Carbohydrates 9.8 g
Cholesterol 5.6 mg
Fiber 0.4 g
Tip: By using egg whites, you eliminate the fat and cholesterol from the yolk. In most recipes, I like to use one whole egg and substitute any other whole egg with two egg whites to reduce the fat and cholesterol.
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