Recipe Sheet 3
Couscous-Stuffed Portobello Mushroom Caps with Mozzarella
French Style Bean Stew
- Makes 6 Servings
- ⅓ cup dried, unsweetened cranberries or raisins
- ¼ cup sliced almonds (unsalted)
- 2 Tbsp hulled, unsalted sunflower seeds
- 3 red or green apples, cored and thinly sliced into about 12 pieces each
- 1-2 tsp lemon juice
- 2 Tbsp water
- ¼ cup reduced-fat, smooth peanut butter
- 1 Tbsp honey
- In a small bowl, combine dried cranberries/ raisins, almonds, and sunflower seeds.
- Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a large plate or platter. If the apple slices will be sitting out for a while, sprinkle a little lemon juice over them to prevent browning.
- Using the microwave or a teapot, bring 2 tablespoons water to a boil. In a small bowl, combine hot water, peanut butter, and honey. Use a spoon and stir until mixture is smooth.
- Use the spoon to drizzle half the peanut butter mixture over the plated apple slices; sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with remaining peanut butter and cranberry mixture. Serve.
Total Fat: 7.4 g
Saturated Fat: 1.1 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 2.5 g
Monounsaturated Fat: 3.4 g
Cholesterol: 0 mg
Sodium: 66 mg
Total Carbohydrates: 22 g
Dietary Fiber: 4 g
Sugars: 15 g
Protein: 4 g
Couscous stuffed portobello mushroom caps with mozzarella
- Makes 8 Servings
- 1 large sliced eggplant (about 17-20 slices)
- 1 medium thinly sliced onion (about 2 cups), cut into bite-size pieces
- 2 zucchini (about 2 cups), cut into bite-size pieces
- non-stick Cooking spray
- 2 tsp. extra virgin olive oil or canola oil
- 3 cups mushrooms (sliced)
- 3 clove minced garlic or 3 tsp. fresh, minced garlic
- 2 Tbsp. water
- 1/4 tsp. black pepper
- 29 oz. canned, no salt added, diced tomatoes
- 8 oz. canned, no salt added tomato sauce
- 3 Tbsp. fresh, chopped basil or 1 Tbsp. dried basil
- 3/4 cup part-skim, low-fat ricotta cheese
- 1 cup low-moisture, part-skim mozzarella cheese (shredded)
- 1 cup whole-wheat bread crumbs or 1 cup panko (Japanese breadcrumbs)
- Preheat oven to 375° F
- Arrange eggplant, onions and zucchini on a baking sheet, sprayed with cooking spray. Lightly spray top of vegetables with cooking spray as well. Cover with aluminum foil. Bake for 10 minutes covered and 10 minutes uncovered.
- In a small saucepan, heat extra virgin olive oil over medium heat, sauté mushrooms and garlic with water and pepper, until mushrooms begin to soften, about 6 minutes. Add diced tomatoes, tomato sauce and basil, reduce heat and simmer for 10 minutes.
- Spread 1/2 tomato-mushroom mixture on bottom of a 9x13 baking dish coated with cooking spray. Then layer half of the eggplant, zucchini and onion. Layer all of ricotta, and sprinkle a layer of half the mozzarella. Repeat layers with another 1/2 of tomato-mushroom mixture and the remaining eggplant, zucchini and onion. Add the remaining tomato mixture, evenly sprinkle the remaining mozzarella and top with breadcrumbs. Bake for 30-45 minutes or until most of the liquid has disappeared and cheese begins to brown. Let cool for 10 minutes before cutting and serving.
Total Fat: 5.5 g
Saturated Fat: 2.5 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol: 13 mg
Sodium: 138 mg
Total Carbohydrates: 20 g
Dietary Fiber: 5 g
Sugars: 10 g
Protein: 9 g
Massaged Kale salad
- 2 small tomatoes (diced) or 16 oz. canned, no-salt-added, diced tomatoes (drained, rinsed)
- 1 clove fresh, minced garlic or 1 tsp. jarred, minced garlic
- 1 green onion (chopped, (green part only))
- 8 oz. canned, low-sodium white beans (such as Cannellini beans), drained, rinsed
- 2 Tbsp. fresh basil (chopped) or 1 tsp. dried basil
- 1 Tbsp. balsamic vinegar
- 2 tsp. extra virgin olive oil
- 1/8 tsp. black pepper (to taste)
- ¼ cup low-moisture, part-skim, shredded mozzarella
- 4 cups mixed greens or arugula
- Combine all ingredients except salad greens and marinate 5-10 minutes.
- Toss with salad greens. Serve chilled.
Total Fat: 4.5 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 2.0 g
Cholesterol: 4 mg
Sodium: 87 mg
Total Carbohydrates: 15 g
Dietary Fiber: 5 g
Sugars: 4 g
Protein: 7 g
Tuna Niçoise in Lettuce Cups
- 2 Tbsp low-sodium soy sauce
- 1 Tbsp water
- 1 Tbsp. dry sherry or balsamic vinegar
- 1 Tbsp sesame oil
- 1 teaspoon white vinegar
- 1/2 teaspoon no-calorie sweetener (approx. 2 packets)
- 1 teaspoon fresh minced garlic (1 large clove)
- 1 teaspoon fresh, minced ginger (about a 2-inch piece)
- 4 (6-ounce) wild salmon fillets, skin removed
- 1, (2-pound) head cauliflower (roughly chopped)
- 1/2 white onion, peeled and roughly chopped
- 1 teaspoon canola oil
- ⅛ teaspoon salt
- 1 cup chopped, fresh cilantro leaves
- 1 teaspoon sesame seeds
- 2 scallions (finely chopped)
- In a heatproof 8-inch by 8-inch baking pan, add the marinade ingredients: soy sauce, water, sherry, sesame oil, white vinegar, Splenda, garlic, and ginger. Use a fork to gently combine ingredients. Add salmon fillets on their side. Cover with foil and marinate in the refrigerator at least 1 hour and up to 24 hours.
- When ready to cook the salmon, remove the fish from the fridge and preheat oven to 450 degrees F.
- Meanwhile, trim and discard the leaves from the cauliflower. Roughly chop the cauliflower florets and the peeled onion. Add to the bowl of a food processor in batches, pulsing until the mixture resembles couscous. (The key to getting the correct consistency is to not overload the food processor.) Transfer mixture to a medium bowl until all the cauliflower rice has been made.
- Place the baking pan with the salmon in the preheated oven and bake until salmon is almost fully cooked, about 10 to 12 minutes, depending on thickness. Increase the heat to broil (or turn on broiler) and broil the salmon another 2 to 4 minutes to brown. Fish is done when easily flaked with a fork.
- Meanwhile, warm canola oil in a large nonstick pan over medium-high heat. Add cauliflower. Season with salt and, stirring frequently, cook until cauliflower mixture is tender, about 5 to 6 minutes. Remove from heat and stir in cilantro. Transfer cauliflower to a platter.
- Use a spatula to transfer the salmon fillets onto cauliflower. Pour teriyaki sauce from the pan over the salmon. Garnish salmon with sesame seeds and scallions. Serve.
Total Fat: 13.0 g
Saturated Fat: 2.1 g
Trans Fat: 0.1 g
Polyunsaturated Fat: 3.4 g
Monounsaturated Fat: 4.6 g
Cholesterol: 79.5 mg
Sodium: 430 mg
Potassium : 0.0 mg
Total Carbohydrates: 9.0 g
Dietary Fiber: 2.9 g
Sugars: 4.4 g
Added Sugars: 0.0 g
Protein: 38.2 g
Calcium: 0.0 mg
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