Healthy Diet Meals

Citrus Ginger Cake with Spiced Orange Compote

2013-12-24T19:41:00.000+08:00

INGREDIENTS
1/2 cup honey
1/4 cup mild-flavored extra-virgin olive oil
2 large eggs, at room temperature, separated (see Tip)
2 tablespoons freshly grated orange or Meyer lemon zest
1/3 cup fresh orange or Meyer lemon juice
5 tablespoons chopped crystallized ginger, divided
1 cup whole-wheat pastry flour
2/3 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon salt
2 teaspoons confectioners' sugar
Spiced Orange Compote

PREPARATION
Preheat oven to 350°F. Oil an 8-inch round cake pan (see Variation), line with parchment paper and oil the parchment.

Stir together honey, oil, egg yolks, zest, juice and 3 tablespoons crystallized ginger in a medium bowl.

Sift whole-wheat pastry flour, all-purpose flour, baking powder and salt into a large bowl.

Beat egg whites with an electric mixer on high in another medium bowl until soft peaks form, 1 to 2 minutes.

Stir the honey mixture into the flour mixture with a wooden spoon. Gently fold in the egg whites with a rubber spatula until they are well combined.

Pour the batter into the prepared pan.

Bake the cake until a toothpick inserted into the center comes out clean, about 35 minutes.

Transfer the pan to a wire rack to cool for 10 minutes.

Run a knife around the edges of the pan to loosen the cake and turn it out onto the rack. Let cool completely.

Just before serving, sift sugar evenly over the top of the cake and garnish with the remaining 2 tablespoons ginger. Serve with Spiced Orange Compote on the side.

TIPS & NOTES
Make Ahead Tip: Prepare through Step 4, tightly wrap in plastic wrap and hold at room temperature for up to 1 day. | Equipment: 8-inch cake pan (see Variation), parchment paper
Tip: To bring an egg to room temperature, set it out on the counter for 15 minutes or submerge it (in the shell) in a bowl of lukewarm (not hot) water for 5 minutes.
Variation: You can use a 9-inch cake pan for this recipe, but you will get a thinner cake. Reduce the baking time to 25 to 30 minutes. You can find 8-inch cake pans at well-stocked kitchenware stores or online at surlatable.com.

NUTRITION
Per serving: 280 calories; 7 g fat ( 1 g sat , 5 g mono ); 42 mg cholesterol; 52 g carbohydrates; 4 g protein; 3 g fiber; 175 mg sodium; 189 mg potassium.

Nutrition Bonus: Vitamin C (80% daily value)

Carbohydrate Servings: 3.5

Exchanges: 1/2 starch, 3 other carbohydrates, 1 fat

SOURCE

Red & White Salad

2013-12-24T19:36:00.001+08:00

INGREDIENTS
4 cups thinly sliced hearts of romaine
2 heads Belgian endive, cored and thinly sliced
1 bulb fennel, trimmed, cored, quartered and thinly sliced
1 15-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
1/2 head radicchio, cored, quartered and thinly sliced
1 red apple, cored and cut into matchsticks
1 cup thinly sliced radishes
Champagne Vinaigrette
Freshly ground pepper, to taste

PREPARATION
Toss romaine, endive, fennel, hearts of palm, radicchio, apple and radishes together in a large salad bowl. Add vinaigrette and toss to coat. Season with pepper.

TIPS & NOTES
Make Ahead Tip: Prepare salad without dressing, cover and refrigerate for up to 4 hours. Toss with vinaigrette just before serving.

NUTRITION
Per serving: 111 calories; 7 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 11 g carbohydrates; 2 g protein; 3 g fiber; 424 mg sodium; 324 mg potassium.

Nutrition Bonus: Vitamin C (30% daily value).

Carbohydrate Servings: 1

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

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Mushroom-Stuffed Pork Tenderloin

2013-11-29T11:56:00.000+08:00

Ingredients
5 tablespoons extra-virgin olive oil, plus more for brushing
4 slices bacon, chopped
8 ounces cremini mushrooms, thinly sliced
Kosher salt and freshly ground pepper
1 clove garlic, finely chopped
1 tablespoon breadcrumbs
1/2 cup chopped fresh parsley
2 pork tenderloins (2 to 2 1/2 pounds total), trimmed
1/2 teaspoon grated lemon zest

Directions
Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the bacon and cook until crisp, about 8 minutes. Add the mushrooms, 1/2 teaspoon salt, and pepper to taste; cook until the mushrooms are soft, about 4 minutes. Add the garlic and cook 1 minute. Remove from the heat and stir in the breadcrumbs and all but 2 tablespoons parsley. Let cool.

Soak 10 to 12 toothpicks in water to prevent them from burning. Rinse the pork and pat dry. Butterfly the pork: Make a 1-inch-deep incision down the length of each tenderloin; do not cut all the way through. Open the meat like a book so the tenderloins lie flat.

Cover the pork with plastic wrap; pound with the flat side of a meat mallet until about 1/2 inch thick, starting from the middle and working outward. Spread the mushroom mixture over the 2 tenderloins. Starting with a long side, tightly roll up each tenderloin. Secure the seams with the toothpicks.

Preheat a grill to medium high; brush the grates with olive oil. Brush the pork rolls with olive oil and season with salt and pepper. Grill, turning, until a thermometer inserted into the center of the pork registers 140 degrees F, 25 to 30 minutes. Transfer to a cutting board to rest, about 10 minutes.

Mix the remaining 3 tablespoons olive oil and 2 tablespoons parsley, the lemon zest, and salt and pepper to taste in a bowl. Remove the toothpicks and slice the pork rolls. Top with parsley oil.

Serves: 6

Calories: 323

Total Fat: 17 grams

Saturated Fat: 3.5 grams

Protein: 39 grams

Total carbohydrates: 3 grams

Sugar: 1 gram

Fiber: 1 gram

Cholesterol: 116 milligrams

Sodium:301 milligrams

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Italian Egg Sandwich

2013-07-22T20:28:00.000+08:00

Ingredients
2 teaspoons olive oil
1 large egg
Salt and pepper
1 slice rustic white bread (1/2-inch-thick)
1 garlic clove
1 tablespoon grated Parmesan
1/4 cup warm store-bought chunky marinara sauce, drained of excess liquid

Directions
Heat 2 teaspoons of oil in a heavy small skillet over medium heat. Crack the egg into the skillet. Sprinkle with salt and pepper. Cover and cook until the white is firm and the yolk is almost set, about 4 minutes. Season with salt.

Meanwhile, toast the bread until golden brown. Rub the garlic over the toast. Sprinkle with the Parmesan. Spoon the drained marinara sauce over the Parmesan. Top with the egg. Place the open-faced sandwich on a plate and serve.

SERVINGS: 1 (MAIN); Calories: 280; Total Fat: 17.5 grams; Saturated Fat: 4 grams; Protein: 11 grams; Total Carbohydrates: 20 grams; Sugar: 2 grams; Fiber: 2 grams; Cholesterol: 216 milligrams; Sodium: 866 milligrams

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Chocolate-Blueberry Shake

2013-07-08T15:57:00.000+08:00

Ingredients:
1 packet chocolate breakfast powder
1 1/2 cups milk
1 cup frozen blueberries
1 tbsp. Protein Powder

Directions:
Blend together the chocolate breakfast powder, milk of choice, and frozen blueberries.

Optional: Add a scoop of protein powder for improved muscle recovery.

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Lemon and Coconut Slice

2013-06-19T17:02:00.002+08:00

Ingredients
75g reduced-fat spread
300g lite sweetened condensed milk
1 lemon, zest and juice
150g crushed arrowroot biscuits
1 cup rolled oats
1/2 cup desiccated coconut
4 tablespoons icing sugar
1 tablespoon lemon juice

Directions
Line a 17cm x 27cm slice tin with non-stick baking paper. Microwave spread and condensed milk in a microwave-proof bowl, using 50% power setting, for 2 minutes until spread has melted. Quickly stir in lemon juice and zest then mix well until smooth.

In a large bowl combine all the dry ingredients and pour lemon mixture on top. Mix well and press into slice tin.

Combine icing ingredients then drizzle over slice base.

Refrigerate for 1 hour or until slice is completely set. Cut into 20 slices. Store in an airtight container for 3-5 days.

Nutrition Facts
Energy: 560kJ
Calories: 134cal
Protein: 3g
Fat: 5g
- saturated: 2g
Carbohydrates: 20g
- sugars: 13g
Dietary Fibre: 1g
Sodium: 40mg
Calcium: 60mg
Iron: 0.5mg

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Grilled Shrimp & Asparagus Skewers

2013-06-13T22:16:00.003+08:00

Ingredients
8 asparagus spears, trimmed of woody ends
8 skewers
16 medium raw shrimp, deveined and peeled
8 cherry tomatoes
1 Tbsp (15 mL) extra virgin olive oil
1/2 lemon
Pinch chili flakes

Directions
Preheat grill to medium-high.

In a small pot, boil some water and blanch asparagus for two minutes.

Remove and cool under cold water.

Cut each into three pieces. Spear one piece of asparagus on a skewer, followed by shrimp, cherry tomato, asparagus, shrimp and finally asparagus.

Repeat for each skewer.

Brush with olive oil, and season with salt and pepper.

Grill for two minutes on each side, or until shrimp is pink.

Remove from grill, squeeze lemon juice overtop and sprinkle with chili flakes.

Makes eight skewers.
Per skewer: 35 calories, 3 g protein, 2 g fat (0 g saturated fat), 2 g carbohydrates, 1 g fibre, 18 mg cholesterol, 19 mg sodium

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Quinoa Tabbouleh

2013-06-08T10:45:00.000+08:00

Ingredients
1 3/4 cups water
1 cup uncooked quinoa
1/2 cup coarsely chopped seeded tomato
1/2 cup chopped fresh mint or parsley
1/4 cup raisins
1/4 cup chopped cucumber
1/4 cup fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon extra-virgin olive oil
2 teaspoons minced fresh onion
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation
Combine water and quinoa in a medium saucepan; bring to a boil.

Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork.

Stir in tomato and remaining ingredients.

Cover; let stand 1 hour.

Serve chilled or at room temperature.

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Crunchy Peanut Butter Thins

2013-06-02T23:29:00.002+08:00

Ingredients
Nonstick baking spray
1/2 cup all-purpose flour
1/2 cup whole wheat or white whole wheat flour
1/4 cup rolled oats
1 tablespoon wheat germ
2 teaspoons chia seeds, optional
1/2 teaspoon kosher salt
1/4 teaspoon ground cinnamon
1/3 cup creamy natural peanut butter
1/3 cup packed light brown sugar
3 tablespoons vegetable oil
1 large egg white
1 ounce bittersweet chocolate, melted (about 2 small squares)
Directions
Preheat the oven to 350 degrees F. Line a 9-by-13-inch baking dish with aluminum foil with a 1-inch overhang on all sides. Spray lightly with baking spray.

Combine both flours, oats, wheat germ, chia seeds if using, salt and cinnamon in a medium bowl. Set aside.

Combine the peanut butter, brown sugar, vegetable oil and egg white in another medium bowl. Beat with a hand mixer until creamy, about 2 minutes. Add the dry ingredients and beat on low until a wet and sandy mixture that holds together when squeezed. Turn the dough out into the prepared pan and press into an even layer. Bake until golden, 25 to 30 minutes. Let cool completely. Drizzle with the chocolate. Let the chocolate harden and break into eighteen 2-inch even pieces.

Per serving: Calories: 106; Total Fat: 5.5 grams; Saturated Fat: 1 gram; Protein: 3 grams; Total carbohydrates: 12 grams; Sugar: 5 grams; Fiber: 1 gram; Cholesterol: 0 milligrams; Sodium: 76 milligrams

Copyright 2012 Television Food Network, G.P. All rights reserved.

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Marbled Banana Bread

2013-06-02T23:27:00.000+08:00

Ingredients
Nonstick cooking spray
3/4 cup all-purpose flour, plus extra for dusting the pan
2 ounces bittersweet chocolate, chopped
2 medium very ripe bananas
2/3 cup sugar
1/4 cup canola oil
2 large eggs
3/4 cup white whole wheat flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon kosher salt
1/2 cup buttermilk
1 teaspoon vanilla extract

Directions
Preheat the oven to 350 degrees F. Lightly mist a 9-by-5-inch metal loaf pan with nonstick cooking spray and dust well with all-purpose flour to cover the pan completely, tapping out the excess.

Put the chocolate in a medium microwave-safe bowl and microwave on high in 30-second intervals, stirring, until melted and smooth, 1 minute to 1 minute 30 seconds. Set aside to cool slightly while preparing the batter.

Combine the bananas and sugar in a large bowl and mash with a potato masher or fork until mostly smooth with just a few small pieces of banana left. Add the oil and eggs and stir until combined. Using a wooden spoon or rubber spatula, mix in both flours, the baking powder, baking soda and salt. Stir in the buttermilk and vanilla.

Stir 1 cup batter into the melted chocolate. Fill the loaf pan with half the banana batter and then half the chocolate batter. Repeat the layers and gently swirl together using a spoon or knife. Bake until golden brown on top and a toothpick inserted in the center comes out clean, about 45 minutes.

Cool in the pan 15 minutes, and then turn out onto a wire rack to cool completely. Serve warm or at room temperature.

Cook's Note: To prepare your loaf pan for baking, you can also use a nonstick spray with flour already in it. Flouring the pan helps the bread rise well and prevents any collapse after it comes out of the oven.

Per serving: Calories: 203; Total Fat 8 grams; Saturated Fat: 2 grams; Protein: 4 grams; Total carbohydrates: 31 grams; Sugar: 16 grams Fiber: 2 grams; Cholesterol: 32 milligrams; Sodium: 212 milligrams

Copyright 2012 Television Food Network, G.P. All rights reserved.

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Grilled Vegetable Salad

2013-06-02T23:23:00.001+08:00

Ingredients
2 to 3 tablespoons olive oil, plus more for greasing
8 ounces baby bella mushrooms, stems trimmed and caps halved
1 red onion, cut into 1/4-inch-thick rings
1 red bell pepper, cut into 1/4-inch-wide strips
1 zucchini, cut crosswise into 1/4-inch-thick slices
2 tablespoons red wine vinegar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried oregano
5 cloves garlic, finely chopped

Directions
Grease the grill pan by brushing it with some oil. Preheat to medium-high heat.

Combine the mushrooms, onions, bell peppers and zucchini in a shallow dish. Whisk together the vinegar, salt, black pepper, oregano and garlic in a large bowl. Whisk in the 2 to 3 tablespoons oil to make the marinade. Add the vegetables to the marinade and let stand while the grill pan heats up.

Place the vegetables on the grill. Turn the vegetables once until they are all slightly charred and cooked through, about 20 minutes. Place the vegetables back into a large bowl with any leftover marinade. Toss and serve.

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2013-06-02T23:21:00.002+08:00

Ingredients

2 strips low-sodium bacon

1/2 cup ice cubes

1/2 medium red onion, thinly sliced

1/2 cup buttermilk

1/3 cup reduced-fat sour cream

1/4 teaspoon finely grated lemon zest

1 tablespoon fresh lemon juice

Kosher salt and freshly ground black pepper

6 1/2 cups broccoli florets (about 1 pound), cut into bite-size pieces

1/3 cup golden raisins

2 tablespoons salted roasted sunflower seeds

Directions

Cook the bacon in a small nonstick skillet over medium-low heat until crispy, about 8 minutes. Transfer to a paper-towel-lined plate to drain, and reserve 1 teaspoon drippings for the dressing. Finely chop the bacon strips and reserve.

Combine 1 cup water, the ice cubes and onions in a small bowl. Let the onions soak for 10 minutes while preparing the rest of the salad, and then drain and pat dry.

Whisk the buttermilk, sour cream, lemon zest and juice, reserved bacon drippings, 3/4 teaspoon kosher salt and pepper to taste in a large bowl. Add the broccoli, onions and golden raisins to the dressing. Toss well, cover and chill for at least 1 hour or up to 4 hours.

Before serving, toss well and season with additional salt and pepper. Transfer to a serving dish and top with the chopped bacon and sunflower seeds.

Per Serving: Calories: 107; Total Fat: 4.5 grams; Saturated Fat:2 grams; Protein: 5 grams; Total carbohydrates: 14 grams; Sugar: 7 grams; Fiber: 3 grams; Cholesterol: 9 milligrams; Sodium: 198 milligrams

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Tuna Burgers with Carrot-Ginger Sauce

2012-07-19T07:50:00.000+08:00

Ingredients

For the Sauce:

1 small carrot, roughly chopped
1 1/2-inch piece ginger, peeled
2 tablespoons rice wine vinegar
1 tablespoon toasted sesame oil
1 tablespoon low-sodium soy sauce
Pinch of sugar
Kosher salt and freshly ground pepper

For the Burgers:

1 pound sushi-grade tuna
2 tablespoons plus 1 teaspoon extra-virgin olive oil
2 tablespoons low-sodium soy sauce
Juice of 1/2 lime
1/4 cup chopped fresh cilantro
1 tablespoon grated fresh ginger
Kosher salt and freshly ground pepper
1 cup spicy sprouts, for garnish
4 whole-grain hamburger buns
1/2 avocado, sliced

Directions

Prepare the sauce: Pulse the carrot and ginger in a food processor until finely chopped. Add the vinegar, sesame oil, soy sauce and sugar and process until smooth. Drizzle in 2 tablespoons water and combine; season with salt and pepper. Transfer the sauce to a bowl and set aside.

Prepare the burgers: Chop the tuna into chunks. Wipe out the food processor and add the tuna; pulse a few times to break up the pieces. In a bowl, mix 2 tablespoons olive oil, the soy sauce, lime juice, cilantro and ginger; season with salt and pepper. Pour over the tuna and process until well blended. Form into 4 patties; brush each lightly with the remaining 1 teaspoon olive oil.

Preheat a grill or grill pan. Once hot, add the burgers and cook for 2 minutes on each side for rare, or to desired doneness.

Toss the sprouts in the carrot-ginger sauce. Place the burgers on buns and top with avocado and sprouts.

Per serving: Calories 435; Fat 22 g (Sat. 3.8 g; Mono. 11 g; Poly. 6 g); Cholesterol 43 mg; Sodium 662 mg; Carbohydrate 28 g; Fiber 5 g; Protein 32 g

Photograph by Con Poulos

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Margarita Chicken Skewers

2012-07-19T07:44:00.000+08:00

Ingredients

1 1/2 pounds skinless, boneless chicken breasts, cut into 12 strips
1 10-ounce can frozen margarita mix, thawed
2/3 cup tequila
1/2 cup chopped fresh cilantro
2 tablespoons chicken seasoning
Vegetable oil, for the grill
Baby arugula and lime halves, for serving

Directions

Place the chicken, margarita mix, tequila, cilantro and chicken seasoning in a large resealable plastic bag; squeeze out the air and seal. Massage the bag to combine the ingredients. Refrigerate for 30 minutes to 1 hour. Meanwhile, soak 12 wooden skewers in water.

Preheat a grill to medium. Remove the chicken from the marinade; thread each piece onto a skewer. Oil the grill grate; grill the chicken skewers for 1 to 2 minutes per side, or until the meat is cooked through. Serve on a platter with arugula and lime.

Photograph by Mark Peterson

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Roast Turkey Breast With Glazed Vegetables

2012-02-27T01:16:00.000+08:00

Ingredients
2 tablespoons extra-virgin olive oil
1 tablespoon honey
1 pound sweet potatoes, halved or quartered if large
1 pound small parsnips, peeled and halved
1 bulb fennel, thinly sliced, plus 2 tablespoons chopped fronds
1 large red onion, cut into 8 wedges
1/2 cup dried apricots
2 to 3 sprigs rosemary, plus 1/2 teaspoon chopped rosemary leaves
Kosher salt and freshly ground pepper
1 small clove garlic, minced
Grated zest and juice of 1/2 lemon
1 skin-on, bone-in turkey breast half (3 1/4 to 4 pounds)

Directions
Preheat the oven to 375 degrees F. Whisk 1 tablespoon olive oil, the honey and 2 tablespoons water in a bowl. Put the potatoes, parsnips, fennel slices, onion, dried apricots and rosemary sprigs in a roasting pan. Add 1/2 teaspoon each salt and pepper, drizzle with the honey mixture and toss. Roast until the vegetables soften, about 30 minutes, stirring once.

Meanwhile, mix the remaining 1 tablespoon olive oil, the garlic, lemon zest and chopped rosemary in a small bowl. Rub the herb mixture under and over the turkey skin. Season with salt and pepper and bring the meat to room temperature.

Place the turkey on top of the vegetables in the pan; roast until the skin browns and a thermometer inserted into the thickest part registers 165 degrees F, 1 hour to 1 hour, 15 minutes. (Cover with foil if the skin is getting too dark.) Transfer the turkey to a cutting board and let rest 20 minutes.

Toss the roasted vegetables with the lemon juice and fennel fronds. Slice the turkey and serve with the vegetables.

Photograph by Jonny Valiant

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Apple and Ham Salad

2012-02-23T23:22:00.000+08:00

Ingredients
3 crisp apples (such as Cortland)
Juice of 1 lemon
3 tablespoons extra-virgin olive oil
5 shallots, thinly sliced
Kosher salt
2 tablespoons apple cider vinegar
2 tablespoons dijon mustard
1/4 cup sour cream
1/2 pound deli-sliced Black Forest ham, torn into pieces
2 bunches watercress, trimmed
4 endives, sliced crosswise
Freshly ground pepper

Directions
Thinly slice the apples. Toss with the lemon juice in a large bowl.

Make the dressing: Heat the olive oil in a skillet over medium heat. Add the shallots and 1/2 teaspoon salt and cook, stirring occasionally, until golden, about 8 minutes. Whisk in the vinegar and mustard; remove from the heat and let cool slightly. Whisk in the sour cream and 1/4 cup water.

Add the dressing to the bowl with the apples. Add the ham, watercress and endives. Season with salt and pepper and toss to coat.

Photograph by Con Poulos

SERVES 6 (SIDE); Calories: 234; Total Fat 10 grams; Saturated Fat: 2 grams; Protein: 12 grams; Total carbohydrates: 29 grams; Sugar: 12 grams; Fiber 13 grams; Cholesterol: 21 milligrams; Sodium: 818 milligrams

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Bacon Jack and Jalapeno Quesadillas

2011-12-27T23:57:00.000+08:00

Ingredients

Guacamole:
1 ripe Hass avocado, halved, seeded and peeled
1 small tomato, diced
2 scallions, finely chopped
1 tablespoon fresh lime juice
1 to 2 tablespoons chopped cilantro leaves
1 jalapeno, seeded and minced
1 small garlic clove, minced
Salt, to taste

Quesadillas:
4 strips turkey bacon (about 3 ounces)
6 scallions,(white and green parts) thinly sliced
1 jalapeno, seeded and minced
1 garlic clove, minced
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
3 (8-inch) multi-grain tortillas
3/4 cup shredded reduced-fat Monterey jack cheese
1/4 cup reduced-fat sour cream, optional
Cilantro, for garnish

Directions

Guacamole: Coarsely mash the avocado in a large bowl. Add the tomato, scallions, lime juice, cilantro, jalapeno, and garlic until blended. Cover and chill until ready to serve.

Preheat oven to 450 degrees F. Spray a large baking sheet with cooking spray.

Lightly spray a medium nonstick skillet with cooking spray and set over medium-high heat. Add the bacon and cook, turning occasionally, until browned, 3 to 4 minutes. Transfer the bacon to paper towels to drain. Crumble and set aside.

To the same skillet, add the scallions, jalapeno, garlic, cumin, and coriander. Cook, stirring often, over medium heat, until the scallions are soft, 2 to 3 minutes. Remove from the heat.

Place the tortillas on the baking sheet; sprinkle 1/3 of the cheese, 1/3 of the scallion mixture, and 1/3 of the bacon over half of each tortilla. Fold the unfilled half of each tortilla over the filling. Lightly spray the quesadillas with cooking spray. Bake until lightly browned and crisp, 8 to 10 minutes.

Cut each quesadilla into 4 wedges and serve with the guacamole and sour cream, if using. Garnish with cilantro.

Copyright 2009 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving: 3 wedges with 1/4 cup guacamole and 1 tablespoon sour cream

Calories 320; Total Fat 18 g; (Sat Fat 6 g, Mono Fat 6 g, Poly Fat 2 g) ; Protein 18 g; Carb 26 g; Fiber 7 g; Cholesterol 32 mg; Sodium 630 mg

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Lemon Cake with Lemon Meringue Frosting

2011-12-27T23:52:00.000+08:00

Ingredients
Cooking Spray
Flour for dusting
1 (1/2 pint) raspberries
1 tablespoon sugar

Cake:
2 1/3 cups cake flour
1 1/2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup lowfat buttermilk
1/3 cup vegetable oil
1 tablespoon finely grated lemon zest
2 tablespoons fresh lemon juice
2 large eggs
1 large egg white
1 1/4 cups sugar

Frosting:
3/4 cups sugar
2 large egg whites
3 tablespoons water
1/2 teaspoon cream of tartar
1/8 teaspoon fine salt
1 tablespoon finely grated lemon zest
1 teaspoon pure vanilla extract

Directions
Preheat the oven to 325 degrees F. Spray 2 (8-inch) round cake pans with cooking spray. Dust lightly with flour and shake out the excess.

Reserve half of the raspberries, and combine the other half with 1 tablespoon sugar and crush with a fork. Set aside.

Sift together the flour, baking powder, baking soda, and salt in a medium bowl, stir with a fork to evenly combine the ingredients. In another bowl, whisk the buttermilk, oil, lemon zest, and lemon juice.

Whisk together eggs, egg whites and sugar in a large bowl and beat with an electric mixer on medium speed until it holds ribbons, about 2 minutes. Add the flour mixture in 3 parts, alternating with the buttermilk mixture in 2 parts, beginning and ending with the flour. Stir together by hand until evenly combined and no lumps remain.

Pour the batter evenly into the pans. Bake in the center of the oven until a cake tester comes out clean, about 30 minutes. Cool on a baking rack for 10 minutes, then turn the cakes out onto a baking rack to cool completely.

Frosting: Bring a few inches of water to a boil in a saucepan that can hold an electric mixer bowl above the water. Whisk the sugar, egg whites, water, cream of tartar, and salt in the bowl by hand. Set the bowl above the boiling water and beat with an electric hand mixer at medium-high speed until stiff peaks form, about 7 minutes. Remove from the heat; beat in the lemon zest and vanilla.

To assemble the cake: Place 1 layer on a flat serving or cake plate, top side down, and spread with crushed raspberries. Top with 3/4 cup frosting, spreading gently on top of the raspberries. Place the second cake layer on top, top side up, and frost the top and sides. Decorate with the reserved raspberries.

Food Network Kitchens created this lightened-up recipe from a user submission. Click here to see the original recipe.

Copyright 2009 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving:

Calories 315; Total Fat 7 g; (Sat Fat 1 g, Mono Fat 4 g, Poly Fat 2 g) ; Protein 5 g; Carb 58 g; Fiber 1 g; Cholesterol 36 mg; Sodium 285 mg

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Coffee Cup Scramble

2011-11-11T15:06:00.000+08:00

INGREDIENTS
2 large eggs
2 tablespoons milk
2 tablespoons shredded cheddar cheese
Salt and pepper

DIRECTIONS
Coat a 12-ounce microwave-safe coffee mug with cooking spray.
Add eggs and milk; beat until blended.
Microwave on HIGH 45 seconds; stir.
Microwave until eggs are almost set, 30 to 45 seconds longer.
Top with cheese; season with salt and pepper.
Makes 1 serving.

Prep Time: 1 minute
Cook Time: 45 to 60 seconds

Note: Microwave ovens vary. Cooking times may need to be adjusted.

Nutrition information per serving (1 recipe): calories: 215 total fat: 15g saturated fat: 6g polyunsaturated fat: 2g monounsaturated fat: 5g cholesterol: 440mg sodium: 240mg carbohydrates: 2g dietary fiber: 0g protein: 17g vitamin A: 686.2IU vitamin D: 49.8IU folate: 51.1mcg calcium: 190.5mg iron: 1.9mg choline: 258.4mg

Recipe and photograph provided courtesy of the American Egg Board (AEB) and Egg Nutrition Center (ENC).

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Speedy Tuscan White Bean Soup

2011-10-27T14:27:00.000+08:00

Ingredients (serves 4)
1 1/2 tablespoons olive oil
1 large leek, trimmed, halved, washed, chopped
3 garlic cloves, crushed
1 large sebago potato, peeled, chopped
2 x 425g cans cannellini beans, drained, rinsed
1 litre salt-reduced chicken stock
1 teaspoon fresh thyme leaves
3 teaspoons lemon juice
4 slices pancetta
lemon wedges, to serve

Method
Heat 1 tablespoon oil in a saucepan over medium-low heat. Add leek and garlic. Cook, stirring, for 5 minutes or until leek is soft. Add potato and beans. Cook, stirring, for 1 minute. Add stock. Increase heat to high. Cover and bring to the boil. Boil for 7 to 10 minutes or until potato is tender. Remove from heat. Stand for 10 minutes.
Blend or process half the soup until smooth. Return soup to pan. Add thyme and lemon juice. Return to heat. Simmer for 5 minutes or until heated through.
Meanwhile, heat remaining oil in a frying pan over high heat. Cook pancetta for 2 minutes each side or until browned and crisp. Transfer to a plate lined with paper towel. Break pancetta into large pieces.
Ladle soup into bowls. Top with pancetta. Season with pepper. Serve with lemon wedges.
Hop into spring with our favourite pasta salad recipes, lemon recipes, zucchini recipes and easy desserts.

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Tuna Melt

2011-10-27T14:20:00.000+08:00

INGREDIENTS
12 ounces canned chunk light tuna, drained (see Note)
1 medium shallot, minced (2 tablespoons)
2 tablespoons low-fat mayonnaise
1 tablespoon lemon juice
1 tablespoon minced flat-leaf parsley
1/8 teaspoon salt
Dash of hot sauce
Freshly ground pepper, to taste
4 slices whole-wheat bread, toasted
2 tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese

PREPARATION
Preheat broiler.

Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl.

Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese.

Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

TIPS & NOTES
Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

NUTRITION
Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat

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Crispy Baked 'Fried' Chicken

2011-08-29T17:29:00.000+08:00

Ingredients
8 chicken pieces (preferably 2 breasts, 2 thighs, 2 legs and 2 wings)
1/2 cup all-purpose flour
Kosher salt and freshly ground pepper
4 cups cornflakes
2/3 cup buttermilk
2 tablespoons dijon mustard
1/4 teaspoon cayenne pepper
1 1/2 teaspoons paprika
3/4 teaspoon ground sage

Directions
Preheat the oven to 425 degrees. Place a rack in a roasting pan or on a baking sheet.

Rinse the chicken in cold water; pat dry. In a wide bowl or on a plate, season the flour with salt and 1/4 teaspoon pepper. Dredge each chicken piece through the flour so it's fully coated, tap against the bowl to shake off excess flour and set aside. Discard the flour.

Here comes the part kids like best: Crush the cornflakes by placing them in a big resealable plastic bag, carefully pressing the bag to push out the air. Seal up the bag (with as little air inside as possible) and run over the flakes with a rolling pin. Open the bag and pour the crushed flakes into a wide bowl or onto a plate.

In a large bowl (big enough to dredge the chicken pieces), mix the buttermilk, mustard, cayenne pepper, paprika and sage. Give each floured chicken piece a good buttermilk bath and then roll in the cornflake crumbs.

Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy. The juices should run clear when the meat is pierced with a knife. Serve with Easy Greens.

Per serving: Calories 520; Fat 22 g (Sat. 6 g; Mono. 9 g; Poly. 5 g); Cholesterol 136 mg; Sodium 1,040 mg; Carbohydrate 41 g; Fiber 1.5 g; Protein 40 g

Photograph by Con Poulos

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Chili Tortilla Chips

2011-08-15T13:07:00.000+08:00

Directions
Cut twelve 6-inch corn tortillas into 6 wedges each. Toss the wedges with 2 tablespoons vegetable oil, 1 tablespoon chili powder, 1/2 teaspoon salt and a pinch of cayenne. Working in batches, spread on 2 baking sheets; bake at 350 degrees F until golden, 20 to 25 minutes.

Per serving (6 chips): Calories 80; Fat 3 g (Saturated 0 g); Cholesterol 0 mg; Sodium 106 mg; Carbohydrate 13 g; Fiber 2 g; Protein 2 g

Photograph by Jacob Snavely

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Chewy Oatmeal Raisin Cookies

2011-08-05T00:14:00.000+08:00

INGREDIENTS
Boiling water
1/2 cup raisins
1 cup whole-wheat pastry flour, spooned and leveled
1/2 teaspoon ground cinnamon
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon kosher salt
1/4 cup apple butter
3 tablespoons unsalted butter, softened
1/2 cup light brown sugar
1 large egg
1 teaspoon pure vanilla extract
3/4 cup rolled oats (not quick-cooking)

DIRECTIONS
1. In a small bowl, add the raisins and cover with boiling water. Let stand 5 minutes. Once plumped, drain the raisins and set aside to cool completely.

2. Preheat the oven to 350 degrees F, and arrange racks in the lower and upper thirds.

3. Whisk together the flour, cinnamon, baking powder, baking soda and salt in a medium bowl.

4. In the bowl of an electric mixer, beat the apple butter, butter and sugar until light and fluffy. Beat in the egg and vanilla until combined. With the mixer on low speed, gradually add the flour mixture until just combined; stir in the oats and raisins.

5. Using a rounded tablespoon, drop the cookies onto parchment-lined baking sheets about 2 inches apart (12 per sheet). Bake until the cookies are no longer wet-looking in the center, 14 to 16 minutes, rotating pans halfway through. Transfer to a wire rack to cool completely.

Copyright 2010 Television Food Network, G.P. All rights reserved

Nutritional analysis per serving of 3 cookies

Calories 228; Total Fat 6g (Sat Fat 3g, Mono Fat 1g, Poly Fat 0g); Protein 4g; Carb 41g; Fiber 3g; Cholesterol 38mg; Sodium 145mg

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Speedy spicy hash

2011-07-27T00:15:00.001+08:00

Ingredients
1kg potatoes, boiled, mashed
2 tablespoons chili sauce
185g can tuna in spring water, drained
1 1/2 cups leftover vegetables, chopped
400g can cannellini beans, rinsed, drained
2 green onions, finely chopped
1/2 teaspoon dried mixed herbs

Instructions
Step 1 Place mashed potato into a large bowl and add all remaining ingredients. Mix well.

Step 2 Spray a large non-stick frying pan with olive oil and heat for a few minutes until hot. Add potato mixture to pan. Cover evenly and press down lightly. Cook over medium heat for 7–8 minutes.

Step 3 Turn hash over (the best way to do this is to slide it onto a plate, then flip over into pan). Cook for a further 4–5 minutes. Cut into wedges and serve with a green salad.

Recipe by:Sarah Swain
Styling:Trish Heagerty
Photography:André Martin

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