Posted on

Curried Parsnips+

Another recipe from “Clean Food“

I have been basically cutting this in half.

  • 2 lbs. parsnips, peeled and thinly sliced (1/4″ or so)
  • 1 Tbsp olive oil
  • 1 large leek, quartered (how do you do that?) and thinly sliced
  • 1 Tbsp grated fresh ginger (we use the tube)
  • 1 garlic clove, minced
  • 1 Tbsp mirin (I have not been using this…)
  • 1 tsp curry powder

Steam sliced parsnips until not quite tender (time will vary depending on how thick you’ve sliced your parsnips).  Remove from heat and set aside.

In large pan over medium heat, saute leek, ginger, garlic and mirin in oil until leeks are tender.  Add curry powder and parsnips and saute until parsnips start to brown.  Deglaze pan with a little water, releasing any browned bits from the bottom of the pan.  Season to taste with salt.

Serves 4.

Posted on

Curried Lamb Stew+

  • 1/2 c flour
  • 1 tsp sale
  • 1/2 tsp pepper
  • 1 1/2 lbs lamb stew meat, cut in 1 1/2″ cubes
  • 1/4 c butter
  • 2 medium potatoes (1 1/2″ cubes)
  • 2 medium carrots, sliced
  • 1 c chopped onion
  • 1 c quartered white mushrooms
  • 1 c peeled, chopped apple
  • 1 14 oz can diced tomatoes
  • 4 c water
  • 2 Tbsp curry powder
  • 1 tsp instant chicken bouillon
  • 1/2 tsp cinnamon
  • 6 whole cloves

Mix flour, salt and pepper in bag; add lamb and shake to coat.

In Dutch oven, melt butter.  Add lamb and any flour left in the bag.  Brown over medium heat.

Add potatoes, carrots, onion, mushrooms, apple, tomatoes and water.  Heat to boiling.  Add remaining ingredients.  Reduce heat, cover and simmer for 1 1/2 hours, until vegetables and meat are tender.  Remove cloves before serving.

 

6 servings

  • cal: 470
  • fat: 18.4g
  • carbs: 33.5 g
  • fiber: 5/4
  • protein: 42.4
Posted on

Thumbprint Cookies*

  • 1 c salted butter, softened
  • 1/4 c sugar
  • 2 c flour
  • 1/2 tsp salt

Icing:

  • 2 Tbsp milk
  • 1 1/4 c powdered sugar

In a mixer, cream teh butter and sugar on medium high until pale and fluffy.  Reduce the speed to low and slowly add the flour and salt until combined and dough pulls from the sides.  Form dough into a disk, wrap with plastic wrap and refrigerate for about an hour.

Form little balls, about 1/2 Tbsp or so in size, make an indentation with your thumb and roll the sides in sprinkles (optional).  Once you have a cookie sheet full, bake for 10 minutes at 325 degrees. You’ll have to take the pan out and press the thumbprints back down and then return to the oven to bake another 10 minutes or so.  You don’t want these browning, so watch them carefully.

Let them cool completely before filling them with icing.

To make the icing, just whick the milk and powdered sugar together in a small bowl and add in some food coloring.

You must let the cookies sit for at least 6-8 hours so the icing sets and gets hard.

Posted on

Spicy-Sweet Pork Tenderloin*

  • Yield: 4 servings (serving size: 3 pork slices, about 1 tablespoon salsa mixture, and 1 1/2 teaspoons cilantro)

Ingredients

  • 1 tablespoon low-sodium soy sauce
  • 1 teaspoon bottled minced fresh ginger
  • 1 teaspoon bottled minced garlic
  • 1 teaspoon canola oil
  • 1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (3/4-inch-thick) slices
  • 1/3 cup bottled salsa
  • 1 tablespoon seedless raspberry preserves
  • 2 tablespoons chopped fresh cilantro

Preparation

Combine first 3 ingredients in a bowl.

Heat oil in a large nonstick skillet over medium-high heat. Flatten each pork piece to 1/2-inch thickness using your fingertips. Add pork to pan; spoon soy sauce mixture evenly over pork slices. Cook 3 minutes or until browned. Turn pork over; cook 3 minutes or until done. Remove from pan.

Add salsa and preserves to pan; increase heat to medium-high. Cook 30 seconds or until slightly thick, stirring constantly. Serve pork with salsa mixture, and sprinkle with cilantro.

Amount per serving
  • Calories: 169
  • Calories from fat: 28%
  • Fat: 5.1g
  • Protein: 24.4g
  • Carbohydrate: 5.3g
  • Fiber: 0.4g
Posted on

Fiery Asian Slaw

  • 1 tablespoon rice vinegar
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 2 teaspoons Sriracha (hot chile sauce)
  • 1 teaspoon bottled ground fresh ginger
  • 1/2 teaspoon honey
  • 1/2 cup chopped fresh cilantro
  • 1 (16-ounce) package cabbage-and-carrot coleslaw
  • 1 tablespoon toasted sesame seeds

Preparation

1. Combine rice vinegar and next 5 ingredients (through honey) in a large bowl, stirring with a whisk. Add remaining 1/2 teaspoon salt, cilantro, and coleslaw; toss well to coat. Sprinkle with 1 tablespoon sesame seeds.

Posted on

Tilapia with Coconut, Mint, and Chive Relish+

Ingredients

  • Relish:
  • 1 cup diced peeled seeded cucumber
  • 3/4 teaspoon salt, divided
  • 3/4 cup chopped fresh chives
  • 1/2 cup chopped sweetened flaked coconut
  • 2 tablespoons finely chopped mint
  • 2 tablespoons finely chopped cilantro
  • 2 minced seeded jalapeño peppers
  • 2 tablespoons fresh lime juice
  • 1/2 teaspoon ground cumin
  • 1 teaspoon peanut oil
  • 1 teaspoon mustard seeds
  • Fish:
  • 2 teaspoons grated fresh lime rind
  • 1 1/2 tablespoons fresh lime juice
  • 1 teaspoon peanut oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon crushed red pepper
  • 6 (6-ounce) tilapia or red snapper fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • Cooking spray
  • 6 lime wedges

Preparation

To prepare relish, place cucumber in a colander; sprinkle with 1/2 teaspoon salt. Toss well. Drain 30 minutes. Rinse and drain; pat dry.

Preheat broiler.

Combine cucumber, chives, coconut, mint, cilantro, and jalapeño. Stir in 1/4 teaspoon salt, 2 tablespoons juice, and 1/2 teaspoon cumin. Heat 1 teaspoon oil in a small skillet over medium-high heat. Add mustard seeds; sauté 30 seconds or until seeds begin to pop. Add to cucumber mixture.

To prepare fish, combine rind, 1 1/2 tablespoons juice, 1 teaspoon oil, 1/2 teaspoon cumin, and crushed red pepper; rub evenly over cut sides of fillets. Sprinkle fillets with 1/4 teaspoon salt and black pepper.

Place fillets, skin sides down, on broiler pan coated with cooking spray; cook 7 minutes or until fish flakes easily when tested with a fork. Serve with relish and lime wedges.

Nutritional Information

  • Amount per serving
  • Calories: 238
  • Calories from fat: 26%
  • Fat: 7g
  • Saturated fat: 3.2g
  • Monounsaturated fat: 1.4g
  • Polyunsaturated fat: 1.4g
  • Protein: 35.8g
  • Carbohydrate: 6.7g
  • Fiber: 1.1g
  • Cholesterol: 63mg
  • Iron: 0.8mg
  • Sodium: 523mg
  • Calcium: 72mg

 

Posted on

Beef Filets with Pomegranate-Pinot Sauce+

6 points
Yield: 4 servings (serving size: 1 steak and about 2 teaspoons sauce)

4 (4-ounce) beef tenderloin steaks, trimmed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper, divided
Cooking spray
1 tablespoon minced shallots
1/3 cup pinot noir or burgundy wine
1/3 cup pomegranate juice
1/3 cup fat-free, lower-sodium beef broth
1 thyme sprig
1 1/2 tablespoons chilled butter, cut into small pieces

1. Heat a large heavy skillet over medium-high heat. Sprinkle steaks evenly with salt and 1/4 teaspoon pepper. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm.

2. Add shallots to pan; sauté 30 seconds. Add remaining 1/4 teaspoon pepper, wine, juice, broth, and thyme sprig; bring to a boil. Cook 7 minutes or until reduced to about 3 tablespoons. Remove from heat; discard thyme sprig. Add butter to sauce, stirring until butter melts. Serve sauce with steaks.


CALORIES 227 ; FAT 12.3g (sat 5.7g,mono 4.2g,poly 0.5g); CHOLESTEROL 82mg; CALCIUM 15mg; CARBOHYDRATE 3.8g; SODIUM 428mg; PROTEIN 24g; FIBER 0.1g; IRON 3.4mg

Posted on

Loaded Potato Soup

7 points
Yield: 4 servings (serving size: about 1 1/4 cups)

4 (6-ounce) red potatoes
2 teaspoons olive oil
1/2 cup prechopped onion
1 1/4 cups fat-free, lower-sodium chicken broth
3 tablespoons all-purpose flour
2 cups 1% low-fat milk, divided
1/4 cup reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 bacon slices, halved
1/3 cup shredded cheddar cheese
4 teaspoons thinly sliced green onions

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.


CALORIES 325 ; FAT 11.1g (sat 5.2g,mono 4.5g,poly 0.8g); CHOLESTEROL 27mg; CALCIUM 261mg; CARBOHYDRATE 43.8g; SODIUM 670mg; PROTEIN 13.2g; FIBER 3g; IRON 1.3mg