by Leave a comment

Mandarin Game Hen

This recipe is compliments of Birdwing Spa, a Desination Spa Vacations group member.

Despite the name Game Hen, it is not a game bird, but actually a type of domestic chicken. Though the bird is called a “hen”, it can be either male or female. In addition to commanding a higher price, the game hens have a shorter growing span, 28 to 30 days as opposed to 42 or more for regular chicken.

Glazed_Cornish_HenIngredients:

  • 2 Cornish Game Hens
  • 1/2 C Water
  • 3 Tbsp Orange Juice
  • 1 tsp Tarragon
  • 1/2 tsp Marjoram
  • 1/2 tsp Sage
  • 2 tsp Soy Sauce
  • 1/2 tsp Stock

Directions:

Wash hens and remove giblets, split in 1/2 lengthwise; place in 9 x 13 inch glass pan. Combine remaining ingredients in small saucepan and bring to a boil; reduce heat and simmer 10 minutes. Pour marinade over hens and bake 1 hour at 375 degrees; baste every 15 minutes.

Serve with:
Steamed Carrots and Wild Rice.

Makes 4 servings.

Nutrition information per serving:
376 cals., 42 g pro., 2 g carb., 21 g fat, 6 g sat. fat


by Leave a comment

Classic Mac ‘n’ Cheese

Say “Cheese.” Creamy, cheesy, crunchy—classic! This mac ’n’ cheese, is compliments of Robyn Webb, MS, LN and is adapted from her book The Diabetes Comfort Food Cookbook.

Makes: 13 servings
Serving Size: 1/2 cup
Preparation Time: 40 minutes
Baking Time: 20 minutes

Ingredients:

  • 2 3/4 cups 1% milk, dividedv65n11_p66b
  • 1/4 cup half-and-half
  • 1/2 large onion, peeled and thinly sliced
  • 1 bay leaf
  • 5 whole peppercorns
  • 12 oz. macaroni (preferably whole wheat)
  • 3 Tbsp. cornstarch
  • 1/2 tsp. dry mustard
  • 1 1/2 cups finely shredded reduced-fat, extra sharp cheddar cheese
  • 1 Tbsp. freshly grated Parmesan cheese
  • 1 tsp. salt
  • 1/2 tsp. ground black pepper
  • 3/4 cup fresh whole wheat bread crumbs
  • 2 tsp. olive oil

Directions:

  1. Preheat the oven to 375 degrees. Coat an 8-inch-square baking pan with cooking spray.
  2. In a 2-quart saucepan, combine 2 cups of the milk, the half-and-half, onion, bay leaf, and peppercorns. Bring to boiling, lower the heat, and simmer over medium-low heat for 20 minutes. Strain the onion and spices. Return the strained milk to the saucepan.
  3. Meanwhile, bring a pot of salted water to boiling. Add the macaroni and cook for 4 to 5 minutes. (The noodles will be undercooked. This prevents the pasta from becoming mushy in the casserole.) Drain the pasta; set  it aside.
  4. In a medium bowl, mix the remaining 3/4 cup of milk with the cornstarch. Whisk until well combined. Add half the simmering infused milk to the cornstarch mixture and whisk for 1 minute. Pour the milk-cornstarch mixture into the remaining simmering milk in the saucepan, whisk, and increase the heat to medium high. Bring the mixture to boiling. Lower the heat to medium and cook for 5 to 7 minutes, until the sauce is slightly thickened. Reduce the heat to low, and simmer for 4 to 5 minutes.
  5. Remove the saucepan from the heat. Whisk in the dry mustard, cheeses, salt, and black pepper. Add the cheese sauce to the macaroni and mix well. The mixture should look soupy. Pour the mixture into the prepared baking pan.
  6. In a small bowl, combine the bread crumbs and olive oil. Sprinkle the top of the casserole with the topping. Bake the casserole for 20 to 25 minutes, until the topping is lightly browned and the macaroni and cheese is bubbly.

Nutritional Information:

Calories 185, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 2.3 g, Trans Fat 0.0 g, Cholesterol 10 mg (2 Starch | 1 Meat), Sodium 300 mg, Total Carbohydrate 26 g, Dietary Fiber 1 g, Sugars 3 g, Protein 10 g

About the Book
To order The Diabetes Comfort Food Cookbook, published by the American Diabetes Association, visit shopdiabetes.org or call toll-free 1-800-232-6733. Order #4680-01.

cherry vanilla


by Leave a comment

DK’s Cherry Vanilla Energizer

cherry vanillaWe all need more fresh fruits and vegetables in our diets and adding in Energizers can help you with this in an easy and quick way.  For some great tips on blending your own smoothies check out my previous article.

Having spent the past week traveling I found myself at home around 8:00 PM wondering what to do for dinner.  A great option, especially when it is that late, is to whip up a tasty energizer.  I happened to have some frozen cherries and bananas in the freezer so this was a great test to see if I could make something tasty, and healthy with what I had on hand.  It definitely paid off!!

I recently found a great option for protein powder called Vega.  It is a vegan option that uses peas for the protein source.  It sounds gross, but tastes really good.  I used the vanilla flavor for this recipe and it added not only the vanilla flavor, but made for a smooth consistency.  This was almost like having dessert for dinner.

If you prefer chilled smoothies, you can freeze the banana and cherries before using them.  Double this up and share with the family.

  • A couple handfuls of spinach or other mild greens
  • A dozen or so pitted cherries
  • 1 ripe banana
  • Enough chilled non-dairy milk to make the right consistency.  I used Coconut Almond blend
  • 1 scoop Vega Vanilla Protein Powder or other vanilla protein powder

Place all items in your blender, blend and enjoy!!

13869


by Leave a comment

Grilled Salmon with Soba Noodles and Edamame Salad

This recipe is courtesy of Lake Austin Spa Resort in Austin, TX, a Destination Spa Vacations group member.

Nutrient-rich soba noodles make this an extra healthy pasta dish. Top it off with grilled salmon and a flavorful edamame salad for an easy pasta recipe that’s sure to impress.

SERVES: 6

COOK TIME: 45 MINUTES

Ingredients:

  • 12 oz buckwheat soba noodles13869
  • 1 cup edamame, shelled
  • 2 clv garlic
  • 1, 1-inch piece fresh ginger, peeled
  • 1/3 cup hoisin sauce
  • 1/3 cup rice wine (or dry white Vermouth)
  • 2 tablespoons canned tomato sauce
  • 1 tablespoons plus 1 teaspoon brown sugar
  • 2 teaspoons toasted sesame oil
  • 1 teaspoons Asian chile sauce
  • 1 cup grated carrot
  • 1 cup thinly sliced water chestnuts
  • 3 scallions, trimmed and thinly sliced
  • ¼ cup chopped fresh cilantro
  • 2 tablespoons toasted sesame seeds
  • 1 ¼ lb enter-cut salmon fillet, sliced into 6 even squares

Directions:

  1. Bring a large pot of water to a boil. Add soba noodles and edamame. Cook for about 7 minutes or until soba is tender. (Soba noodles are very starchy, so stir frequently as they cook.) Drain soba noodles and edamame and rinse in colander under cold water until soba noodles are no longer sticky. 
  2. For the edamame salad dressing, place garlic and ginger in the work bowl of a food processor; process until minced. Add hoisin, rice wine, tomato sauce, brown sugar, sesame oil, and chile sauce. Process until blended. 
  3. Transfer soba noodles and edamame to a large bowl. Add carrot, water chestnuts, scallions, cilantro, and sesame seeds. Pour on dressing and toss gently. Chill in refrigerator for about 3 hours or until cold. 
  4. Just before serving, preheat grill or broiler to medium. Place salmon, skin-side down, on a grill or foil-lined baking sheet. Cook for 8 to 10 minutes or until translucent. Transfer to a large plate to cool. Slip skin off salmon. 

To Serve: Spoon a portion of the soba noodles and edamame salad onto each of 6 plates and arrange a square of grilled salmon on top.

 


by Leave a comment

Cod Chowder with Canadian Bacon

Cod Chowder with Canadian Bacon (from the Trufflehead healthy cooking app for iPhone and iPad)

Fish chowder is the granddaddy of clam chowder, which historically had a limited season. It came to New England via settlers from the English and French sides of the English Channel—Cornwall and Brittany respectively. In these coastal regions, returning fishermen contributed a portion of their catch to a communal stew pot or chaudiere for the village feast.

Traditionally, bowls of New England “chowdah” (whether fish or clam) bulge with butter and cream, and this skinny version would be considered an outrage. Nevertheless, it’s a tasty fish stew full of tender cod, smoky bacon, and sweet onions. A secret ingredient, pureed silken tofu, adds body and creaminess, and a sprinkling of parsley gives it a bright, fresh finish. It really hits the spot on a blustery day. Add a green salad with a tart vinaigrette and some whole grain bread, and you’ve got a complete meal.

Servings: 4Cod Chowder

Ingredients:

  • ½ pound lite silken tofu (½ package), preferably Nasoya
  • 1 tablespoon extra virgin olive oil
  • 2½ ounces Canadian bacon, coarsely chopped
  • 1 Spanish onion, chopped (2 cups)
  • 3 cups bottled clam juice (3 bottles)
  • 1 cup low-sodium chicken broth
  • Freshly ground black pepper
  • 1 pound cod fillets, cut into 1-inch chunks
  • 2 tablespoons minced flat-leaf parsley (leaves from about ¼ medium bunch)

Directions:

  1. Place tofu in a blender and process until completely smooth. Set aside.
  2. Place a large soup pot over medium heat. When hot, add the oil. When hot, add the bacon. Cook 4 minutes, stirring occasionally. Add the onion and cook, stirring occasionally, until tender, about 10 minutes.
  3. Add the clam juice and broth. Bring to a boil over high heat. Boil 10 minutes until reduced by ¼. Add black pepper to taste.
  4. Reduce heat to medium and add the cod. Bring to a simmer and cook, gently turning pieces once or twice, until just cooked through, 3 to 4 minutes. Remove from heat. Push the cod to one side (so you don’t break it up) and add the tofu little by little, whisking to incorporate after each addition. Stir gently to blend with the cod. Sprinkle with parsley and serve immediately.

Per serving: 205 calories, 7 g total fat, 1 g saturated fat, 58 mg cholesterol, 7 g total carbohydrate, 2 g dietary fiber, 31 g protein, 580 mg sodium.

bok-choy-recipe-3


by Leave a comment

Asian Coleslaw

I love traditional coleslaw, probably because of the creaminess the mayonnaise offers the dish.  But with a heavy dose of egg and dairy my tummy isn’t nearly as happy as my taste buds are.  As I sought to redo the recipe I wanted to create something a little less traditional and so added an Asian twist.  The subs made are much friendlier to those of us who have food sensitivities.

This recipe is easy to make and very flavorful.  If you do not have sensitivities you can use any type of soy sauce and nuts in this recipe to change the flavor.  It actually tastes better, after it marinates in the sauce for a few hours.

Ingredients:bok-choy-recipe-3

  • 1 head of cabbage (any kind), chopped
  • 1 red bell pepper, chopped
  • 1 red onion. chopped
  • 2 carrots, grated
  • ½ finely minced jalapeno (optional)
  • ¼ cup toasted sesame oil
  • ¼ cup raw tahini (I like 2T sun flower seed butter and 2 T tahini)
  • 1 tablespoon of Tamari (Coconut Aminos for those sensitive to soy)
  • ½ inch of fresh ginger, minced
  • 1 lime, juiced
  • ½ teaspoon agave syrup
  • Sunflower seeds garnish

Directions:

  1. Chop or shred in a processer the cabbage, bell pepper and onion. Grate the carrots.  If you like a little kick mince the jalapeno. Combine all vegetables in a bowl.
  2. Place the sesame oil, tahini, tamari or coconut aminos, ginger and agave nectar in a blender and process until smooth.
  3. Pour the dressing over the vegetables and stir well. If desired, garnish with sunflower seeds.

Serve immediately or chill. Coleslaw will last for several days in the refrigerator and tastes especially great after it has marinated in the sauce.

All Images Copyright Jerry Ward Photography 2003


by Leave a comment

Shrimp Stack from Cal-a-Vie

This recipe is compliments of Cal-a-Vie, a Destination Spa Vacations Group member.

This Shrimp Stack recipe is a colorful, fancy mold piled with large shrimp, avocado, fresh fruits and balanced with flavors of jalapeño and cilantro.

All Images Copyright Jerry Ward Photography 2003Ingredients:

  • 12 large shrimp, cleaned and poached
  • 2 avocados, chopped
  • 2 large tomatoes, chopped
  • 1 mango, chopped
  • 4 scallions, thinly sliced
  • 1 jalapeño chile, seeded and minced (optional)
  • Leaves of 1 bunch fresh cilantro
  • 2 tablespoons fresh lemon juice
  • Salt and pepper to taste
  • Cilantro sprigs, for garnish

Directions:

  1. Cut the shrimp into halves and combine with the avocados, tomatoes, mango, scallions and jalapeño chile in a medium bowl. Add the cilantro and lemon juice; season with salt and pepper and toss to mix well.
  2. Pack the mixture into molds or plastic cups and chill in the refrigerator. Invert onto serving plates and garnish with cilantro sprigs. Serve with large croutons.
  3. You may add tabouli or legumes to the stack for added carbohydrates; alternative protein sources work just as well.
  4. You may add chopped, peeled kiwi fruit to the stack if desired.

Yields 4 servings

Nutrition per serving: CAL: 215; CARB: 22g; PRO: 7g; FAT: 13g; FIBER: 9g; CHOL: 32 mg; SOD: 49 mg

 

Follow

Get every new post delivered to your Inbox.

Join 1,233 other followers