Cashew Chicken with Broccoli and Red Bell Peppers

Posted on October 21, 2009

photo09_6

Cashew Chicken with Broccoli and Red Bell Peppers

After making it at least thirty times, I’ve got this dish down to an art. I cut up everything and prepare the sauce in the morning, then it only takes me 10 minutes to cook at the end of the day. My rice cooker makes the rice in 20 minutes…et voila! A hot, healthy, delicious meal is on the table.

Serves 4
Sauce
2 tablespoons lite soy sauce
3 tablespoons water
2 tablespoons hoisin sauce
1 tablespoon seasoned rice vinegar
1 teaspoon cornstarch
1 tablespoon canola oil
1 teaspoon toasted sesame oil
1 large garlic clove, minced
2 tablespoons minced fresh ginger
3 cups broccoli florets
1-1/2 cups sliced red bell peppers
1-1/4 pounds boneless, skinless chicken breasts or tenders, any visible fat removed,
and cut into ½-inch dice
½ cup sliced scallions
1/3 cup chopped cashew nuts, to taste
3 tablespoons chopped fresh cilantro, for garnish (optional)

1. To make the sauce, combine all of the ingredients in a medium bowl and mix; set aside.
2. Heat 1-½ tablespoons of the canola oil and the sesame oil in a large nonstick skillet over medium-high heat. Add the garlic and ginger and sauté for 30 seconds. Add the broccoli and red bell peppers and sauté, stirring occasionally, for 5 minutes, or until crisp-tender; 2 minutes into the cooking time, add 3 tablespoons water to the skillet to prevent the vegetables from sticking. Do not overcook the vegetables. Transfer the vegetables to a serving bowl and cover with foil to keep warm. (Do not rinse the skillet.)
3. Add the remaining 1-½ tablespoons canola to the skillet and heat over medium-high heat. Add the chicken and sauté, stirring occasionally, for 5 minutes. Add the scallions, the sauce, and the cashew nuts and cook, stirring, for 1 minute more, or until the sauce thickens slightly.
4. Transfer the contents of the skillet to the bowl containing the vegetables and gently mix. Adjust the seasoning, garnish with the cilantro, if using, and serve immediately.

Substitutions: The chicken can be replaced by one 15-ounce package of extra-firm tofu. Drain the tofu, pat dry with paper towels, and cut into ½-inch cubes. Sauté according to the directions in Step 3, and proceed as above.

Nutrition Highlights: Protein, vitamins A and C, B vitamins, and magnesium

Approximate Nutritional Information: Serving size: one-quarter cashew chicken with broccoli and red bell peppers: Calories: 320 cals, 16%; Protein: 38 g, 76%; Total fat: 11.1 g, 17%; Saturated fat: 1.8 g, 9%; Cholesterol: 82 mg, 27%; Carbohydrates: 18 g, 6%; Fiber: 4 g, 15%; Sodium: 608 mg, 25%; Vitamin A: 2,608 IU, 52%; Vitamin C: 171 mg, 284%; Niacin: 17 mg, 86%; Vitamin B6: 1 mg, 56%; Magnesium: 96 mg, 24%; Vitamin K: 80 mcg, 100%; Diabetic Exchange: 1 Starch, 5 Very Lean meat, 2 Fat, 1 Vegetable
Source: Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love

More about , , ,

The Ultimate Pumpkin Bread for the Holidays

Posted on October 21, 2009

pumpkin-breadWith the holidays upon us, here’s the perfect way to celebrate with Patricia Terry’s Pumpkin Bread from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be (for a reduced-fat version, see the a similar recipe in Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.)

Patricia Terry’s Pumpkin Bread
Makes two 8 1/2 x 4 1/2 x 2 1/2-inch loaves, or three 5 3/4 x 3 x 2 1/8-inch loaves (Each large loaf serves 12 and each small loaf serves 5)

Canola oil cooking spray for greasing the baking pan
2 cups all-purpose flour
1 1/2 cups whole wheat flour
2 1/2 cups sugar
1/2 teaspoon baking powder
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg (optional)
1/2 teaspoon confectioners’ ginger (optional)
1/2 cup canola oil
1/2 cup applesauce
2 large eggs plus 2 whites from large eggs
2/3 cup water
2 cups solid pack pumpkin, not pumpkin pie mix
1 cup dark or light raisins (optional)

1. Preheat oven to 350º F. Spray two large 8 1/2 x 4 1/2 x 2 1/2-inch loaf pans, or 3 small 5 3/4 x 3 x 2 1/8-inch loaf pans with canola oil cooking spray.
2. In a large bowl combine and mix the dry ingredients until well-blended; set aside.
3. In large bowl, combine and whisk the canola oil, applesauce, eggs, and water. Add this mixture to the dry ingredients and whisk just until combined. Add the pumpkin and raisins and mix until well blended.
4. Divide the batter among the prepared loaf pans and bake for 70 minutes, or until a knife inserted into the center of each loaf comes out clean. (Note: The smaller loaves will require less baking, about 40 minutes.) Cool completely before slicing. To freeze, wrap the cooled loaves in aluminum foil and freeze. Wrap leftovers in aluminum foil and store in a cool dry place.

Cooking Tip: An equal amount of all-purpose flour may be substituted for the whole wheat flour.

Approximate Nutritional Information: Serving size: one-twelfth of one large loaf of pumpkin bread: Calories: 131 kcals.; Protein: 2 g.; Carbohydrates: 25 g.; Fat: 3 g.; Fiber: 1 g.; Sodium: 104 mg.; Vitamin A: 2718 IU; Diabetic Exchange: Bread/starch: 1.5, Fat 1

More about , , ,

Noodles with Spinach, Red Bell Peppers, and Sesame Dressing

Posted on October 15, 2009

photo22

Noodles with Spinach, Red Bell Peppers, and Sesame Dressing

This colorful salad is sure to become a family request. Feel free to add your favorite ingredients, including grated carrots or broccoli florets or zucchini slices cooked until crisp-tender. It can be made a day ahead, but add the baby spinach leaves or watercress just before serving. Garnish with toasted  sesame seeds.

Serves 4 (makes about 4 1/2 cups)

8 ounces linguini or udon noodles
2 tablespoons toasted sesame oil
2 tablespoons soy sauce, to taste
1 tablespoon seasoned rice vinegar, to taste
1/2 cup thinly sliced red bell pepper
1 1/2 cups tightly packed baby spinach leaves or 1 bunch watercress leaves, trimmed
(use top leafy part only), washed, and dried
1 very small garlic clove, crushed

1. Cook the noodles according to the package directions. Drain and rinse quickly under cold water. Drain again, then place in a large bowl.

2. Add the sesame oil, soy sauce, and rice vinegar to the noodles and toss to coat. Add the remaining ingredients and toss gently until well combined. Adjust the seasoning and serve. This salad keeps for 3 days refrigerated, although the spinach will wilt.

Nutrition Highlights: Vitamins A and C, and folic acid

Approximate Nutritional Information: Serving size: 1 cup noodles with sesame dressing: Calories: 253 cals.; Protein: 8 g.; Carbohydrates: 39 g.; Fat: 7 g.; Fiber:3 g.; Sodium: 438 mg.; Vitamin A: 1,880 IU; Vitamin C: 30 mg.; Diabetic Exchange: Bread/starch 2.5, Fat 1.5, Vegetable 1
Source: Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.

More about , ,