January 14, 2010 at 8:56 a.m.
A couple of the recipes today come from friends who have tried them and a couple from a "tried and true" magazine I subscribe to.
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QUICK TURKEY AND
RICE SKILLET
1-1/2 c. instant brown rice*
1 lb. extra-lean ground turkey (you can use extra lean ground beef if you prefer)
1 medium onion, diced
1-1/2 c. salsa **
1-8 oz. can no-salt added tomato sauce
1 t. no sodium chicken bouillon granules or beef bouillon if using ground beef
1/8 t. salt
1/4 c. reduced-fat shredded cheddar cheese
1/4 c. lean sour cream
Diced tomatoes, baked tortilla scoops, and sliced ripe olives - optional
Cook rice according to package directions. Meanwhile, in a large non-stick skillet coated with cooking spray, cook turkey and onion over medium heat until meat is no longer pink. Add salsa, tomato sauce, bouillon and salt; heat through.
Serve over rice; top with cheese and sour cream. Garnish with tomatoes, chips and olives if you wish.
Makes 6 servings.
* If you don't have instant brown rice, cook regular brown rice in about 4 c. water for about 40-45 minutes, drain. * I make my salsa without salt which cuts down the amount of sodium in the recipe.
Nutrition facts: 1 c. turkey mixture with 3/4 c. rice equals 354 calories, 2 g. saturated fat, 55 mg. cholesterol, 650 mg. sodium, 40 g. carbs, 3 g. fiber and 34 g. protein.
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BROCCOLI WITH WALNUTS AND CHERRIES
6 c. broccoli florets (2 medium bunches)
1/2 c. coarsely chopped walnuts
3 garlic cloves, minced
2 T. olive or canola oil
1/3 c. dried cherries (can use dried cranberries)
1/8 t. salt
1/4 t. crushed red pepper flakes
Put broccoli in steamer basket, in large saucepan with 1-inch of water. Bring to a boil; cover and steam for 3-4 minutes or until tender. Meanwhile, in a large nonstick skillet coated with cooking spray, saute nuts and garlic in oil for 2 minutes. Stir in cherries, salt, pepper flakes and broccoli; toss to coat.
Makes 8 servings.
Nutrition facts: 3/4 c. equals 140 calories, 1 g. saturated fat, 69 mg, sodium, 14 g. cholesterol, 14 g. carbs, 5 g. fiber, 7 g. protein.
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If you are gluten-intolerant, eating goodies can be a challenge. These are for you, Lois.
GLUTEN-FREE PEANUT BUTTER KISS COOKIES
1/4 c. butter-flavored shortening
1-1/4 c. packed brown sugar
3/4 c. creamy peanut butter
1 egg
1/4 c. unsweetened applesauce
3 t. vanilla
1 c. white rice flour
1/2 c. potato starch
1/4 c. tapioca flour
1 t. baking powder
3/4 t. baking soda
1/4 t. salt
48 milk chocolate kisses
In a large bowl, cream first 3 ingredients until creamy light and fluffy. Beat in next 3 ingredients (mixture will appear curdled). Combine next 6 ingredients, gradually add to creamed mixture and mix well. Cover and refrigerate for 1 hour.
Roll into 1-inch balls. Place 2-inches apart on ungreased cookie sheets. Bake at 375 degrees for 9-11 minutes or until lightly cracked. Immediately press a chocolate kiss into center of each cookie. Cool 2 minutes before moving from pans to wire rack.
Makes 4 dozen.
Nutrition facts: 1 cookie equals 98 calories, 2 g. saturated fat, 5 mg. cholesterol, 67 mg. sodium, 13 g. carbs, trace fiber, 2 g. protein.
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GLUTEN-FREE BANANA BREAD
2 c. gluten-free all-purpose baking flour
1 t. baking soda
1/4 t. salt
4 eggs
2 c. ripe, mashed bananas (4-5 medium)
1 c. sugar
1/2 c. unsweetened applesauce
1/3 c. canola oil
1 t. vanilla
1/2 c. chopped walnuts
In a large mixing bowl, combine first 3 ingredients. In a small bowl, whisk the next 6 ingredients together. Stir into dry ingredients just until moistened. Turn into 2- 8x4-inch loaf pans coated with non-sticking cooking spray. Sprinkle with walnuts. Bake at 350 degrees for 45-55 minutes or until toothpick inserted near center comes out clean. Cool for 10 minutes in pan before removing to wire racks.
Nutrition facts: 1 slice equals 140 calories, 1 g. saturated fat, 35 mg. cholesterol, 89 mg. sodium, 21 g. carbs, 2 g. fiber, 3 g. protein.
*Can use 9x5-inch loaf pans - cut baking time to 45-50 minutes.
TFD: You have to know the ropes in order to pull the strings!
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