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Low-calorie Italian

Dec 31, 2008 ● By Super Admin

If you’re looking to trim down in 2009, then fill up with these tasty, light alternatives to classic Italian favorites. They are low-calorie but full of flavor and wellness-enhancing vitamins! Who says you can’t eat spaghetti when you’re on a diet?Easy Minestrone Soup1 tbsp. olive oil1 medium onion, diced1 medium carrot, peeled and sliced 2 garlic cloves minced1 medium zucchini, diced1/4 small head of cabbage, shredded1 tbsp. dried Italian seasoning 1 can (14.5-ounces) diced tomatoes1 can each (19-ounces) kidney and garbanzo beans, drained and rinsed4 ounces elbow or rotini pasta (multi-grain) 6 cups chicken broth Grated Parmesan cheese Salt and pepperTo Prepare:In a large soup pot, heat one tablespoon of oil over medium heat. Add onion, carrot and garlic; cook while stirring, about four minutes. Stir in zucchini, cabbage and seasoning, and cook while stirring for two minutes. Add tomatoes and broth. Bring to a boil; reduce heat and simmer. Season with salt and pepper. Cook until vegetables are tender and soup is thickened, about 10 minutes.Stir in pasta and beans and cook until pasta is done, about 10 minutes. Add a little water if necessary. Season with salt and pepper and serve garnished with Parmesan cheese. Light Chicken ParmesanThis is a quick and nutritious meal and also makes a refreshing salad to take to any party; it sparkles with red tomatoes and green scallions. 2 slices whole wheat bread2 tbsp. grated Parmesan cheese1 tsp. olive oil Salt and pepper2 tbsp. all-purpose flour 2 egg whites4 boneless, skinless chicken breast halves3/4 cup part-skim mozzarella cheese, shredded1 can (28-ounces) peeled tomatoes in pureeSmall jar of your favorite spaghetti sauce 1 garlic clove, minced To Prepare:Preheat oven to 425 degrees. Line a rimmed baking pan with foil. Add tomatoes, spaghetti sauce and minced garlic to a saucepan. Bring to a boil and simmer for a few minutes. In a food processor, place bread, Parmesan, oil and a pinch each of salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl or pie plate; season with salt and pepper. Separate egg whites and beat them in another pie plate. To tenderize, pound the chicken between two pieces of plastic wrap with the back of your chef’s knife or rolling pin. Dip the chicken in flour, shaking off excess. Dip in egg whites, then in breadcrumbs, pressing them into chicken. Transfer to a baking pan. Bake until breadcrumbs are crisp, about 10 minutes. Remove from oven, sprinkle with mozzarella and continue baking until chicken is done through to the center, about 5-10 more minutes. Serve chicken with sauce over top, along side whole grain spaghetti or spaghetti squash.Spaghetti Squash with GarlicLow calorie, packed with vitamins and fiber.2 spaghetti squash2 garlic cloves, mincedTo Prepare:Pre-heat oven to 400 degrees. With a fork, prick two spaghetti squash, each in several places. Place on a rimmed baking sheet; bake until soft to the touch, about one hour. When cool enough to handle, halve squash crosswise. Scoop out seeds; discard. Scrape flesh into strands. In a large skillet, heat two tablespoons olive oil over low heat. Add two minced garlic cloves; cook about five minutes. Add squash, season with salt and pepper. Sauté tossing frequently until squash is hot, about five minutes. Serve topped with a sprinkle of Parmesan cheese and/or spaghetti sauce.

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Quick Meals

Nov 30, 2008 ● By Super Admin

You do not have to eat poorly during the rushed holiday season. Here are some quick meals that will help you get the nutrition you need to stay healthy during hectic times.Salmon CakesVitamin D is a critical bone-building nutrient found in salmon. This is a versatile recipe for dinner and is a perfect lunchbox alternative to sandwiches. To turn them into an appetizer, divide them into patties, then in half again to make them smaller. These are also a big hit at holiday parties.  2 large cans salmon 2 eggs, slightly beaten 1 tablespoon lemon juiceSalt & pepper to taste14 saltine crackers, crushed1/4 cup olive oil1 tsp. seafood seasoning To Prepare:Drain salmon, remove skin and bones. Stir and break up salmon with a fork. Add seasonings, lemon juice, eggs, and stir. Blend in crackers. Divide in 1/4-cup portions and shape into flat patties about 1/2-inch thick. Heat two tablespoons of oil in a heavy skillet. Lay patties in one or two skillets and brown slowly on both sides to a rich golden color. Add more olive oil if necessary when you flip them over to prevent sticking. Makes eight salmon cakes. Serve with mixed vegetables.Panini Florentine4 small boneless skinless chicken breasts 1/2 cup balsamic vinaigrette dressing with olive oil8 slices whole grain or French bread1/4 cup reduced fat mayonnaise 1/2 cup fresh spinach leaves, washed 2 roasted peppers, sliced 4 mozzarella cheese slices To Prepare:Marinate chicken in dressing in refrigerator 20 minutes or longer. Cook chicken in skillet on medium heat for five minutes on each side or until cooked through to 165 degrees. Spread bread with mayonnaise and fill with remaining ingredients to make four sandwiches. Cook in panini maker or on medium heat in grill pan until golden brown. White Bean, Tuna and Tomato SaladThis is a quick and nutritious meal and also makes a refreshing salad to take to a holiday party; it sparkles with red tomatoes and green scallions. 1 can cannelloni or white navy beans 1 pint grape tomatoes 4 scallions, sliced thinly 2 tbsp. olive oil1 tbsp. fresh lemon juice Salt & pepper to taste1 can chunk light or white tuna, drained and flakedTo Prepare:In a medium bowl, toss together beans, tomatoes, scallions, tuna, oil and lemon juice. Season with salt and pepper. Serves four. Rotini Pasta with BroccoliRotini pasta, cooked and drained, reserving 1/2 cup water2 tbsp. olive oil2 garlic cloves, minced1 head broccoli cut into bite size florets1/2 cup freshly grated Parmesan cheese No salt herb-garlic seasoning To Prepare:While pasta is cooking, heat oil in large skillet over medium heat. Add garlic for one minute, then broccoli and one-half cup water. Add seasonings. Cover and cook until broccoli softens, about eight minutes. Uncover and cook two minutes. Add broccoli mixture to pasta, cheese and add a little pasta water to thicken the sauce. Serves four.

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Hearty Soups

Oct 31, 2008 ● By Super Admin

Fall provides a bounty of delicious vegetables from which to create delicious comforting soups. Make a batch of your favorite and enjoy it all week long. Blossom Hill Pumpkin SoupRecipe courtesy of Blossom Hill Organic Farms in Auburn, selling their pumpkins, squash, melons and eggs at Farmers Markets in Placer County.1- 5 pound Cinderella pumpkin 1 onion, chopped3 cloves garlic2 tbs. olive oil1 14-ounce can chicken or vegetable broth 1 tsp. ground ginger 1 tsp. mace Salt & pepper to taste Sour cream for garnishTo Prepare:Peel and cube pumpkin, set aside. Sauté onion and garlic in a large soup pot. Add broth and stir. Add pumpkin and boil for 35 minutes, until tender. Use a hand-held blender to mix in the pot, or mix in a blender and purée until smooth.  Return to pot and add mace, ginger, salt and pepper. Let simmer for 10 minutes on low heat. Top each soup bowl with a teaspoon of sour cream. Makes six cups.Roasted Red Pepper & Tomato Soup3 red bell peppers, seeded, rinsed and halved1 can (28-ounce) tomatoes or fresh plum tomatoes3 tbsp. olive oil 1 onion, peeled and chopped 2 cloves minced garlic1 tbsp. paprika 3 cups vegetable or chicken broth 2 tsp. fresh lemon juiceSalt & pepper Crème frâiche or plain yogurtChopped parsley for garnishTo Prepare:Preheat the broiler. Place the red pepper halves, cut side down, in a baking pan and broil about five inches from heat until skins are black and blistered, about eight minutes. Cool for 10 minutes. Peel the peppers and place in a bowl, reserving juices. In a four-quart pan over medium heat, add the olive oil and onion, stirring until the onion is soft (about five minutes). Add the garlic and stir one to two minutes. Add the roasted peppers and tomatoes along with their juices and paprika. Bring to a simmer and cook for three minutes, stirring occasionally. In a blender purée the soup in small batches until smooth. Return purée to the pan; stir in broth and lemon juice. Stir over medium heat until hot. Season with salt and pepper to taste. Ladle into cups and garnish with crème frâiche and parsley.Hearty Vegetable Soup1-tsp. olive oil2 ounces of pancetta chopped1 cup onion, chopped 3 cloves garlic, minced2 cups acorn squash, cubed and peeled 2 cups red potato, diced peeled1/2 cup celery, chopped 1/2 cup carrot, chopped1 tsp. dried basil 1/4 tsp. dried thyme1 can (28-ounce) whole tomatoes, drained and chopped 2 cans (14.5-ounce each) fat free, low sodium broth4 cups kale or spinach, chopped 1 can (15.5-ounce) navy beans, rinsed and drainedTo Prepare:Heat oil in a Dutch oven over medium heat. Add pancetta, onions and garlic, sauté for five minutes. Add squash and the next six ingredients, stirring to combine, cook four minutes; add tomatoes, cook for an additional two minutes.

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Autumn Supper Recipes

Sep 30, 2008 ● By Super Admin

October is the season for pumpkins, hearty meals and fall produce. Take advantage of the abundance of squash and other colorful fruits and vegetables to sooth your senses and boost your immune system.  Poblano Pepper Pumpkin ChowderUse a cooking pumpkin such as the small sugar pie variety for this delicious chowder. 3-4 pounds fresh pumpkin, cut into 1-inch cubes3 tbsp. vegetable oil 1 large onion, diced3 tbsp. all-purpose flour 1 quart chicken stock, low sodium ½ pound frozen corn kernels 2 poblano peppers, roughly chopped ½ cup cream or 2% milk ½ tsp. thyme Salt & pepper 1 small bunch cilantro, stems removed and leaves chopped 1 cup Monterey Jack cheese, gratedTo Prepare:Heat the oil in a large pot over medium heat. Add the pumpkin and onion and cook for five minutes. Add the flour and stir to blend with onion and pumpkin. Gradually add the chicken stock, stirring constantly. Add the corn, peppers, cream and thyme, and bring to a simmer. Reduce the heat to low and simmer for about 20 minutes, or until the pumpkin is fork tender. Remove from heat and season with salt and pepper to taste. Stir in most of the cilantro, reserving some for garnish. Ladle the soup into serving bowls and garnish with cilantro leaves and grated cheese. Serves eight.For more Autumn Supper Recipes, be sure to pick up this month's copy of FoothillStyle. Click on the "Get Your Copy" link on the bottom of this page for some of our newsstand locations.Or, to order a copy of this issue, please email Gloria Schroeder at [email protected], or call her at 916-988-9888 x116.

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Fresh & Fruity

Jun 30, 2008 ● By Super Admin

The sun is back and so are the farmers markets. Make the most of your money with these recipes sure to highlight the freshness and flavor of in-season fruits. They are not only a great way to stock up on your daily five; these unique recipes are a fun and fruity way to impress the neighbors at your next barbecue or potluck.Fresh Fruit Salad with Green Tea Glaze3/4 cup water 1 green tea bag with mint1 pinch salt 2 tsp. sugar1/2 cup fresh blueberries1/2 cup fresh raspberries1 cup cantaloupe, cubed 2 cups red seedless watermelon cubedIn a saucepan bring water, salt and sugar to a boil. Turn off heat and place tea bag in the pan to steep for 2 minutes and cool. Rinse fruit then place in a serving bowl and toss with the green tea glaze. Spice Rubbed Grilled Chicken and Nectarines For the spice rub, combine all ingredients in a small bowl, take out enough for this meal and store the rest in an airtight container for 6 months.1/3 cup coarse salt1/4 cup packed brown sugar1/4 cup paprika 2 tbsp. ground black pepper2 tbsp. dried oregano2 tbsp. dried thyme1 tbsp. chili pepper 3 tbsp. vegetable oil3 nectarines, washed, quartered and pitted2 tbsp. sugar4 chicken thighs 4 chicken legs To prepare:Sprinkle quartered nectarines with sugar and set aside. Place chicken pieces in a shallow baking dish. Rub chicken with vegetable oil and season with 1/3 cup of the spice rub (both on and under the skin). Let chicken rest in the refrigerator or grill right away. Heat the grill to medium low and oil the grates. Grill chicken, turning frequently for approximately 20 to 30 minutes, until thermometer reaches 175 degrees. Meanwhile, stack two pieces of 10 x 12 heavy-duty foil on the grill. Place nectarines on foil using a slotted spoon, making sure to reserve the juice. Cover and cook nectarines until soft. Serve on platter with chicken and drizzle the reserved juice over the top. Red, White and Blueberry Trifle 1 angel food cake1 jar raspberry jam 2 cups whipped topping 2 cups low fat vanilla yogurt 2 cups fresh blueberries2 cups fresh raspberries2 cups fresh strawberries, sliced To prepare:Slice angel food cake into 1-inch slices and spread with raspberry jam or fruit spread. Combine vanilla yogurt with whipped topping, folding gently together. Arrange one layer of cake pieces in a large glass bowl or clear trifle bowl. Dollop yogurt mixture over cake pieces, then scatter a portion of the blueberries, strawberries and raspberries over the cake. Repeat layering with remaining cake, yogurt mixture and berries. Set some berries aside to decorate the top. Serve chilled. Plum Butter This is a great way to use up summer plums. With the added herbs – it is ideal to serve with both hot and cold meat dishes. 3 lbs ripe plums, washed, pitted and cut in half2 1/2 cups water2 tbsp. grated orange rind1 & 1/4 cups freshly squeezed orange juice1 & 1/2 tsp. ground cinnamon 4 cups granulated sugarA few springs of fresh rosemary, thyme and sage, optionalTo prepare:Place plums in a large pan with water and bring to a boil. Reduce heat and simmer gently for 40 minutes, or until the plums are very soft. Let cool, then measure the pulp and return to the rinsed out pan. Add the orange rind, juice and cinnamon, and heat gently for 10 minutes. Stir in the sugar (1 & 3/4 cups of sugar for each 2 & 1/2 cups of pulp). Heat gently, stirring frequently, until the sugar has dissolved. Bring to a boil and continue cooking gently until the mixture has thickened. Spoon into warmed sterilized jars, and either use the boiling canning method, the freezer jam method, or refrigerate. If refrigerated, you must use jam within two weeks of opening.

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