Healthy Receipes 11/15/12

Healthy Recipes November 15th 2012 Parchment Baked Salmon Made by Vickie Burke A salmon fillet is steamed in parchment paper with lemon and basil for a light, quick meal for two Ingredients: 1 (8 ounce) salmon fillet salt and ground black pepper to taste 1/4 cup chopped basil leaves olive oil cooking spray 1 lemon, thinly sliced Directions: 1. Place an oven rack in the lowest position in oven and preheat oven to 400 degrees F (200 degrees C). 2. Place salmon fillet with skin side down in the middle of a large piece of parchment paper; season with salt and black pepper. Cut 2 3-inch slits into the fish with a sharp knife. Stuff chopped basil leaves into the slits. Spray fillet with cooking spray and arrange lemon slices on top. 3. Fold edges of parchment paper over the fish several times to seal into an airtight packet. Place sealed packet onto a baking sheet. 4. Bake fish on the bottom rack of oven until salmon flakes easily and meat is pink and opaque with an interior of slightly darker pink color, about 25 minutes. An instant-read meat thermometer inserted into the thickest part of the fillet should read at least 145 degrees F (65 degrees C). To serve, cut the parchment paper open and remove lemon slices before plating fish. ALL RIGHTS RESERVED © 2012 Allrecipes.com Parchment-Cooked Fish with Morels, Spring Garlic, and Thyme Made by Vickie Burke "Firm, white-fleshed halibut fillets cook with garlic scapes and fresh morel mushrooms in this gourmet dish. The fish and mushrooms are wrapped in parchment paper bundles to seal in all the flavor." Ingredients: 1 pound fresh morel mushrooms salt and ground black pepper to taste 4 (6 ounce) Pacific halibut fillets 1 1/2 teaspoons butter 1/2 cup chopped garlic scapes 5 sprigs fresh thyme, leaves stripped and chopped 1 tablespoon canola oil, or as needed 4 12x20-inch pieces of parchment paper Directions: 1. Preheat oven to 350 degrees F (175 degrees C). 2. Place morel mushrooms in a dry skillet over medium heat and sprinkle with salt and black pepper. Cook, stirring often, until the mushrooms release their juice and the juice evaporates, about 5 minutes. 3. Sprinkle halibut fillets with salt and black pepper on both sides. 4. Heat butter in a large skillet over medium-low heat and cook the halibut fillets until golden brown on the outside, about 2 minutes per side. Remove fish from skillet and set aside. 5. Cook and stir garlic scapes in the same skillet used to cook fish until fragrant, about 1 minute. Remove pan from heat and stir morel mushrooms and thyme with the garlic scapes until combined. 6. Fold a piece of parchment paper in half crosswise. Use scissors to cut a very large valentine-like heart shape out of the folded paper, as large as possible. Repeat with remaining parchment to make 4 large heart shapes. 7. Open the heart shapes; brush right sides of the hearts with canola oil. 8. Place 1/4 morel mushroom mixture in the left (unoiled) half of each heart. Place a halibut fillet on the mushroom mixture. Sprinkle fish with salt and black pepper. 9. Fold the oiled right half of the heart over the fish. Fold about 1/4 inch of parchment paper over, starting at the rounded end, and work your way down to the point, folding as you go. Fold the edge over a second time to enclose fish and mushrooms in a bundle with a double-folded, sealed edge. 10. Leave about 1/4 inch of the bottom point unfolded. 11. Use a straw inserted into the open bottom to blow air into the bundle, making it puff up like a small balloon. Twist the bottom closed to enclose the air. 12. Place parchment bundles on 2 baking sheets; don't let the bundles touch each other. 13. Bake in the preheated oven until fish is no longer translucent in the center, about 15 minutes. 14. To serve, plate each portion and carefully cut open the parchment to reveal the fish, mushrooms, and juices. Bundle will release hot steam when opened.                        Greek Quinoa and Avocados                                       Made by Vickie Burke Ingredients 1/2  cup uncooked quinoa, rinsed and drained* 1  cup water 2  roma tomatoes, seeded and finely chopped 1/2  cup shredded fresh spinach 1/3  cup finely chopped red onion (1 small) 2  tablespoons lemon juice 2  tablespoons olive oil 1/2  teaspoon salt   Spinach leaves 2  ripe avocados, halved, seeded, peeled, and sliced** 1/3  cup crumbled feta cheese Directions 1. In a 1-1/2-quart saucepan combine quinoa and water. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until liquid is absorbed. 2. Transfer quinoa to a medium bowl. Add tomato, spinach, and onion; stir to combine. In a small bowl, whisk together lemon juice, oil, and salt. Add to quinoa mixture; toss to coat. 3. Place spinach leaves on 4 salad plates. Arrange avocado slices on spinach leaves. Spoon quinoa mixture over avocado slices. Sprinkle with some of the feta. 4. *Note: Rinse quinoa thoroughly before cooking to remove a bitter substance called saponin that coats the seeds. 5. **Note: Brush avocado slices with additional lemon juice to prevent browning. Nutrition information Per serving: Calories 332, Total Fat 24 g, Saturated Fat 5 g, Cholesterol 11 mg, Sodium 457 mg, Carbohydrate 27 g, Fiber 8 g, Protein 7 g. Daily Values: Vitamin A 0%, Vitamin C 37%, Calcium 11%, Iron 18%. Exchanges: Vegetable .5, Starch 1.5, Fat 4.5. Percent Daily Values are based on a 2,000 calorie diet Honey Whole Wheat Bread                                                    Made by  Ellen Welch Sponging your wheat flour will soften the bran, resulting in a much lighter loaf of bread. Kneading your dough longer will develop more gluten, also ensuring a lighter loaf and less stickiness in handling the dough. 2 1/3 c. room temperature water 1/3 c. vegetable oil 1/3 c. honey 5-6 1/2 c. whole wheat flour, divided 1 T. salt 1 T. Vital Wheat Gluten 2 T. active dry yeast In a large 4.5 mixing bowl, combine first 3 ingredients. Stir til honey is dissolved. Put 5 cups of whole wheat flour on TOP of wet ingredients. Do not stir. Sprinkle salt, gluten and yeast on top. Mix until no flour is visible. Lumps are o.k. Cover and let mixture sponge for 30 min. Add rest of wheat flour, 1/2 cup at a time until dough clings to hook and sides are almost clean. Touch dough lightly. It should feel wet, but not overly sticky. (A little tiny bit of dough stuck to your fingers is o.k.) Knead for 7-10 minutes. Oil top of dough and cover with plastic wrap. Let rise in warm draft free place for 20-30 min., till double in size. Turn dough out onto clean, lightly oiled surface and divide into 2-3 piles (2 for large loaves, 3 for medium loaves). Shape into mounds, cover with plastic wrap and let rest for 5-10 minutes. Shape dough for loaf pans. Cover with plastic wrap and allow to rise in warm draft free place for 20 minutes, or until dough reaches almost 1" above the pan. Bake at 350* for 30-35 minutes, covering the loaves loosely with aluminum foil during last 10 minutes of baking. Immediately turn out onto cooling rack. Lo-Fat Lo-Sodium Hibachi Soup Made by Neicy Frandsen Ingredients: 1/2 Stalk Celery, Chopped 1 small onion, chopped 2 carrots, chopped 2 Tbs ginger, chopped 3 garlic cloves, minced 1 C thinly sliced mushrooms 2 C lo-fat lo-Sodium Chicken broth ( or granules + h2o) 3C lo-fat lo-Sodium Beef broth ( or granules+ h20) 3 C water French Fried onions Place celery,onion,carrot, ginger, garlic and a few mushrooms in a pot.  Add broth and water.  Place over high heat, and bring to a rolling boil.  when it is boiling, cover, reduce heat to medium and cook for 45 min. Add the last of mushrooms and french fried onions just before serving. Lentil and Bulgur Pilaf with Green and Yellow Squash Made by Melanie Johnson The family gave this only 3 stars, but almost all had seconds.  Seemed like a winner to me. 4 C chicken broth (or 4 c water and 4 boullion cubes) 1 c bulger (or rice) 1 c lentils 1 onion 1 bay leaf 1 tsp salt 1/2 tsp allspice 1/4 tsp pepper 1 TBS lemon juice 1 TBS olive oil 1 zucchini, sliced 1 yellow squash, sliced 1 clove garlic, minced 1 tsp grated lemon zest 1 TBS parsley 1 TBS cilantro garnish of lemon wedges Combine broth, bulgar (or rice), lentils, onion, bay leaf, salt and allspice.  Bring to a boil.  Reduce to low and cover, and cook until liquid is absorbed and lentils are tender.  Meanwhile, in a skillet, saute the vegetables and garlic in the olive oil.   Stir in parsley and cilantro and lemon zest.  Season to taste.  Combine together.  Makes 8 cups for 6 servings.  From Eating Well magazine, March/April 1997, pg. 53.  Each serving:  250 calories, 13 grams protein, 3 grams fat, 43 grams carbs, 740 mg sodium, 3 mg cholesterol, 10 grams fiber. FRUIT SALAD Made by Maeve Lynch  INGREDIENTS: 4 Apples, diced but not peeled 4 Pears, diced but not peeled About 50 grapes cut in half 1 cup pecan halved  DIRECTIONS: Mix in bowl lemon juice on the pears/apples to keep them from turning brown.  Mix ½ tsp cinnamon in 1 6-8 ounce tub of vanilla yogurt  Pour yogurt mixture over fruit and mix until it covers evenly Healthy Brownies Nut Butter Squash Brownies Made by Vickie Burke Prevention Magazine 1 Cup nut butter (peanut, almond, cashew, pecan, etc) ½ cup honey ½ tsp baking soda 1 egg 3 Tbsp cocoa ½ cup cooked butternut squash 1 cup chopped walnuts or pecans Preheat oven to 350.  Mix ingredients well.  Pour into greased baking pan bake for 25-30 min.  These are the healthiest brownies you will ever eat! (You can freeze left over butternut squash in half cups for next time) Cowboy Cookie Mix Recipe Made by Renee Sorensen Ingredients 1-1/3 cups quick-cooking oats 1-1/3 cups all-purpose flour 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1/2 cup chopped Diamond of California® Pecans 1 cup (6 ounces) semisweet chocolate chips 1/2 cup packed brown sugar 1/2 cup sugar Additional Ingredients: 1/2 cup butter, melted 1 egg, lightly beaten 1 teaspoon vanilla extract Directions Pour oats into a wide-mouth 1-qt. glass container with a tight-fitting lid. Combine the flour, baking powder, baking soda and salt; place on top of oats. Layer with pecans, chocolate chips, brown sugar and sugar, packing each layer tightly (do not mix). Cover and store in a cool dry place for up to 6 months. Yield: 1 batch. To prepare cookies: Pour cookie mix into a large bowl; stir to combine ingredients. Beat in butter, egg and vanilla. Cover and refrigerate for 30 minutes. Roll into 1-in. balls. Place 2 in. apart on greased baking sheets. Bake at 350° for 11-13 minutes or until set. Remove to wire racks to cool. Yield: about 3-1/2 dozen. Nutritional Facts 1 serving (2 each) equals 187 calories, 9 g fat (4 g saturated fat), 22 mg cholesterol, 157 mg sodium, 25 g carbohydrate, 1 g fiber, 3 g protein.