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Healthy summer recipe’s

Apr 1st, 2013

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Category: Lifestyle

Healthy summer recipe’s

Preheat oven to 450°F. Toss corn and oil to coat and spread out on a large baking sheet. Bake, stirring once, until some kernels begin to brown, about 20 minutes. Combine basil, shallot, vinegar, salt and pepper in a medium bowl. Add the corn; toss to coat. Serve warm or cold.

Per serving: 165 calories; 8 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 163 mg sodium; 332 mg potassium.

Nutrition Bonus: Vitamin C (15% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1 1/2 fat

 

Creamy Wild Mushroom Toast Points

INGREDIENTS

CREAM SAUCE WITHOUT THE CREAM

  1. 1 tablespoon extra-virgin olive oil
  2. 1 cup finely chopped onion
  3. 2/3 cup long- or medium-grain white rice
  4. 5 cups reduced-sodium chicken broth or “no-chicken” broth (see Tip)
  5. 1 cup dry white wine
  6. 1/4 teaspoon salt, or more to taste
  7. Freshly ground pepper, preferably white

MUSHROOM TOASTS

  1. 1 ounce dried porcini mushrooms
  2. 1 cup warm water
  3. 16 1/4-inch-thick slices baguette, preferably whole-wheat
  4. 2 teaspoons extra-virgin olive oil plus 2 tablespoons, divided
  5. 1/4 teaspoon salt plus 1/8 teaspoon, divided
  6. Freshly ground pepper to taste
  7. 12 ounces fresh wild mushrooms, such as morels or chanterelles, cleaned
  8. 3 tablespoons minced shallot or green onion
  9. 1 cup Cream Sauce without the Cream
  10. 2 teaspoons Dijon mustard
  11. 1 tablespoon dry sherry, or to taste
  12. Fresh basil for garnish

 

 

PREPARATION

  1. To prepare cream sauce: Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, for 2 minutes more. Add broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.
  2. Transfer the mixture to a blender and puree, in batches if necessary, until smooth. (Alternatively, puree in the pot with an immersion blender.) The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with 1/4 teaspoon salt and pepper, preferably white pepper.
  3. To prepare mushroom toasts: Preheat oven to 400°F.
  4. Place porcini in a bowl, add warm water and let soak for about 20 minutes.
  5. Meanwhile, brush baguette slices with 2 teaspoons oil and season with 1/4 teaspoon salt and pepper to taste. Arrange on a baking sheet and toast in the oven until lightly browned, 6 to 8 minutes. Set aside on the baking sheet until ready to serve.
  6. Cut fresh mushrooms into 1-inch pieces. Line a sieve with a paper towel, place over a bowl and strain the porcini; reserve the liquid. Squeeze the porcini to remove excess water, then chop into 1/2-inch pieces.
  7. Heat the remaining 2 tablespoons oil in a large skillet over medium heat. Add shallot (or green onion) and cook, stirring, for 1 minute. Add all the mushrooms and cook, stirring, until they begin to brown and the moisture has evaporated, about 5 minutes. (Add a few tablespoons of the mushroom-soaking liquid if the mushrooms start sticking.) Transfer the mushrooms to a bowl. Add 1/2 cup of the reserved soaking liquid, 1 cup of the Cream Sauce, mustard and sherry to the pan. Heat, stirring, just until the mixture starts to bubble. Return the mushrooms to the pan, season with the remaining 1/8 teaspoon salt and pepper to taste and gently stir until heated through.
  8. To serve, top each toast with about 2 1/2 tablespoons of the mushroom mixture and garnish with basil, if desired.

NUTRITION

Per serving: 171 calories; 6 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 26 g carbohydrates; 1 g added sugars; 5 g protein; 2 g fiber; 413 mg sodium; 222 mg potassium.

Nutrition Bonus: Iron (36% daily value)

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 vegetable, 1 fat

roasted asparagus salad

The dressing for this roasted asparagus salad recipe uses fresh garlic scapes—available in spring from farmers’ markets or gardeners. Use chopped fresh garlic in the dressing if you can’t find garlic scapes.

PREPARATION

  1. Preheat oven to 400°F.
  2. Slice the tips off the garlic heads, exposing the cloves. Place the heads in a small baking dish. Pour 2 tablespoons oil over them and sprinkle with 1/4 teaspoon each salt and pepper. Roast until the garlic feels soft when you squeeze the bulb, 20 to 40 minutes, depending on size.
  3. When cool enough to handle, gently squeeze garlic cloves from the skins into the dish (discard skins). Add chives and garlic scapes (or chopped garlic). Swirl in lemon juice.
  4. Peel the tough outer layer off the bottom half of asparagus stalks, if desired. Place the asparagus on a rimmed baking sheet; drizzle with the remaining 1 tablespoon oil and sprinkle with lemon zest and 1/4 teaspoon each salt and pepper. Roast, shaking the pan halfway through, until the asparagus is just tender, 10 to 20 minutes. Let stand for 5 minutes.
  5. Divide the warm asparagus among 6 plates. Top each portion with about 2 tablespoons roasted garlic vinaigrette and 1 generous tablespoon walnuts.

TIPS & NOTES

  • Make Ahead Tip: Cover and refrigerate roasted garlic cloves in oil (Steps 1-3) for up to 3 days; bring to room temperature before finishing Step 3.
  • For the best flavor, toast nuts before adding to recipes. Spread whole nuts on a baking sheet and bake at 350°F, stirring once, until fragrant, 7 to 9 minutes. For chopped nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

NUTRITION

Per serving: 154 calories; 13 g fat ( 2 g sat , 6 g mono ); 0 mg cholesterol; 9 g carbohydrates; 0 g added sugars; 4 g protein; 2 g fiber; 206 mg sodium; 268 mg potassium.

Nutrition Bonus: Folate (31% daily value), Vitamin C (25% dv) Vitamin A (17% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 2 1/2 fat

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