SATURDAY
Easy Pepper Steak
Submitted By: Campbell's Kitchen
Cook Time: 25 Minutes
Ready In: 25 Minutes
Servings: 4
"When it comes to stir-fries, Swanson® Broth is a key ingredient for sauces to glaze the tender-crisp vegetables and cooked meats."
INGREDIENTS:
1 pound boneless beef sirloin steak, 3/4
inch thick
3 tablespoons cornstarch
1 (14 ounce) can Swanson® Beef
Broth
1 tablespoon soy sauce
1/4 teaspoon garlic powder
2 cups fresh or frozen green or red
pepper strips
1 medium onion, cut into thin wedges
4 cups hot cooked regular long-grain
white rice, cooked without salt
DIRECTIONS:
1. Slice beef into very thin strips. Mix cornstarch, broth, soy and garlic.
2. Stir-fry beef in nonstick skillet until browned and juices evaporate.
3. Add peppers and onion. Add cornstarch mixture. Cook and stir until mixture boils and thickens. Serve over rice.
Friday, September 9, 2011
Green Goddess Salad
WEDNESDAY
Green Goddess Salad
http://www.eatingwell.com/recipes/green_goddess_salad.html
From EatingWell: EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)
This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green
goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and
fresh herbs. Buttermilk and a dash of rice vinegar add tang.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
1/2 avocado, peeled and pitted
3/4 cup nonfat buttermilk
2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
2 teaspoons tarragon vinegar, or white-wine vinegar
1 teaspoon anchovy paste, or minced anchovy fillet
8 cups bite-size pieces green leaf lettuce
12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
1/2 cucumber, sliced
1 cup cherry or grape tomatoes
1 cup canned chickpeas, rinsed
1 cup rinsed and chopped canned artichoke hearts
1/2 cup chopped celery
Preparation
1. Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery.
Drizzle the dressing over the salads.
Nutrition
Per serving : 292 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 134 mg Cholesterol; 31 g Carbohydrates; 28 g Protein; 9 g Fiber;
790 mg Sodium; 843 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 3 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.
Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count”
means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not
standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both
wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly.
Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices.
Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine
Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's
more likely to be sustainably caught
Green Goddess Salad
http://www.eatingwell.com/recipes/green_goddess_salad.html
From EatingWell: EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)
This gorgeous salad combines fresh shrimp, cucumber, artichoke hearts and cherry tomatoes with homemade green
goddess dressing. The dressing is beautifully green and creamy with avocado (loaded with good-for-you fats) and
fresh herbs. Buttermilk and a dash of rice vinegar add tang.
4 servings | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
1/2 avocado, peeled and pitted
3/4 cup nonfat buttermilk
2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
2 teaspoons tarragon vinegar, or white-wine vinegar
1 teaspoon anchovy paste, or minced anchovy fillet
8 cups bite-size pieces green leaf lettuce
12 ounces peeled and deveined cooked shrimp, (21-25 per pound; see Ingredient note)
1/2 cucumber, sliced
1 cup cherry or grape tomatoes
1 cup canned chickpeas, rinsed
1 cup rinsed and chopped canned artichoke hearts
1/2 cup chopped celery
Preparation
1. Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery.
Drizzle the dressing over the salads.
Nutrition
Per serving : 292 Calories; 7 g Fat; 1 g Sat; 3 g Mono; 134 mg Cholesterol; 31 g Carbohydrates; 28 g Protein; 9 g Fiber;
790 mg Sodium; 843 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 3 lean meat
Tips & Notes
Make Ahead Tip: Cover and refrigerate the dressing (Step 1) for up to 1 day.
Ingredient note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count”
means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not
standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both
wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly.
Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices.
Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine
Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's
more likely to be sustainably caught
Seafood Stuffed Eggplant
TUESDAY
Ingredients
3 medium eggplants, each cut in half lengthwise (about 3 pounds)
Cooking spray
1 tablespoon olive oil
1/2 cup chopped 33%-less-sodium ham
1/2 cup chopped onion
1/4 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup beer
1/2 pound medium shrimp, peeled, deveined, and coarsely chopped
2 1/2 ounces day-old French bread or other firm white bread
6 tablespoons (1 1/2-ounces) grated fresh Parmesan cheese, divided
1/4 cup finely chopped green onions
1 tablespoon chopped fresh basil
1 1/2 teaspoons chopped fresh tarragon
1 teaspoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation
Preheat oven to 425°.
Score cut side of each eggplant half in a crisscross pattern; lightly coat cut sides of eggplant halves with cooking spray. Place eggplant halves, cut sides down, on a baking sheet. Bake at 425° for 10 minutes. Turn eggplant halves over; bake an additional 10 minutes or until tender. Remove from oven; cool 10 minutes. Remove pulp from eggplant, leaving a (1/4-inch-thick) shell. Place eggplant shells on baking sheet coated with cooking spray. Chop pulp; set aside.
Reduce oven temperature to 350°.
Heat olive oil in a large nonstick skillet over medium-high heat. Add ham, 1/2 cup onion, bell pepper, and garlic; sauté 5 minutes. Add reserved eggplant pulp and beer; cook 10 minutes or until most of liquid evaporates, stirring occasionally. Stir in shrimp; cook 1 minute. Remove from heat.
Place bread in a food processor; process until coarse crumbs form. Add breadcrumbs, 3 tablespoons cheese, green onions, basil, tarragon, rind, salt, and black pepper to eggplant mixture; stir gently to combine. Mound about 1/2 cup shrimp mixture into each eggplant shell. Sprinkle each with 1 1/2 teaspoons cheese. Bake at 350° for 15 minutes or until thoroughly heated and shrimp are done.
Ingredients
3 medium eggplants, each cut in half lengthwise (about 3 pounds)
Cooking spray
1 tablespoon olive oil
1/2 cup chopped 33%-less-sodium ham
1/2 cup chopped onion
1/4 cup chopped red bell pepper
3 garlic cloves, minced
1/2 cup beer
1/2 pound medium shrimp, peeled, deveined, and coarsely chopped
2 1/2 ounces day-old French bread or other firm white bread
6 tablespoons (1 1/2-ounces) grated fresh Parmesan cheese, divided
1/4 cup finely chopped green onions
1 tablespoon chopped fresh basil
1 1/2 teaspoons chopped fresh tarragon
1 teaspoon grated lemon rind
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
Preparation
Preheat oven to 425°.
Score cut side of each eggplant half in a crisscross pattern; lightly coat cut sides of eggplant halves with cooking spray. Place eggplant halves, cut sides down, on a baking sheet. Bake at 425° for 10 minutes. Turn eggplant halves over; bake an additional 10 minutes or until tender. Remove from oven; cool 10 minutes. Remove pulp from eggplant, leaving a (1/4-inch-thick) shell. Place eggplant shells on baking sheet coated with cooking spray. Chop pulp; set aside.
Reduce oven temperature to 350°.
Heat olive oil in a large nonstick skillet over medium-high heat. Add ham, 1/2 cup onion, bell pepper, and garlic; sauté 5 minutes. Add reserved eggplant pulp and beer; cook 10 minutes or until most of liquid evaporates, stirring occasionally. Stir in shrimp; cook 1 minute. Remove from heat.
Place bread in a food processor; process until coarse crumbs form. Add breadcrumbs, 3 tablespoons cheese, green onions, basil, tarragon, rind, salt, and black pepper to eggplant mixture; stir gently to combine. Mound about 1/2 cup shrimp mixture into each eggplant shell. Sprinkle each with 1 1/2 teaspoons cheese. Bake at 350° for 15 minutes or until thoroughly heated and shrimp are done.
Tilipia with Saffron Risotto with Beet, Peach and Goat Cheese salad
SUNDAY
Tilipia with Saffron Risotto
Ingredients:
2 tilapia fillet
1 tablespoon extra virgin olive oil
1 garlic clove, crushed
2 scallion, chopped
1 tablespoon capers
1 tablespoon cilantro, chopped
2 tablespoons butter
1 cup heavy cream
1 teaspoon grated Parmesan
2 cups white rice, cooked
Salt & fresh ground black pepper to taste
Instructions: In heated pan add olive oil, garlic, scallion, capers, salt and pepper and saute on medium heat for approximately 3-4 minutes. Add tilapia and saute until cooked through. Remove tilapia and half of scallion/caper mixture from pan and set aside. In pan add heavy cream, salt and pepper to the remaining scallion/caper mixture and stir continuously over medium heat until it begins to boil. Continuing to stir add in grated Parmesan, butter and pinch of saffron until sauce thickens. Reduce heat to low and gently stir in cooked rice in a circular motion until rice has absorbed cream sauce.
ROASTED BEET, PEACH AND GOAT CHEESE SALAD
INGREDIENTS:
3 beets, scrubbed
1-1/2 bunches mache (lamb's lettuce), rinsed and dried
1-1/2 bunches arugula, rinsed and dried fresh peaches - peeled, pitted and sliced
3 shallots, chopped
1/4 cup and 2 tablespoons pistachio nuts, chopped
1-1/2 (4 ounce) package goat cheese, crumbled
1/4 cup and 2 tablespoons walnut oil
3 tablespoons balsamic vinegar
salt and pepper to taste
DIRECTIONS:
You have scaled this recipe's ingredients to yield a new amount (3). The directions below still refer to the original recipe yield (2).
1. Preheat oven to 375 degrees F (190 degrees C). Wrap each beet in two layers of aluminum foil, and place onto a baking sheet. Bake in the preheated oven until the beets are tender, about 1 hour and 20 minutes. Allow the beets to cool slightly, then remove the skins. Let the beets cool to room temperature, or refrigerate until cold. Once cooled, thinly slice the beets.
2. Place the mache and arugula into a large mixing bowl. Add the sliced beets and peaches; sprinkle with the shallots, pistachios, and goat cheese. In a separate bowl, whisk together the walnut oil, balsamic vinegar, salt, and pepper until emulsified, and pour over the salad mixture. Toss well, and serve.
Tilipia with Saffron Risotto
Ingredients:
2 tilapia fillet
1 tablespoon extra virgin olive oil
1 garlic clove, crushed
2 scallion, chopped
1 tablespoon capers
1 tablespoon cilantro, chopped
2 tablespoons butter
1 cup heavy cream
1 teaspoon grated Parmesan
2 cups white rice, cooked
Salt & fresh ground black pepper to taste
Instructions: In heated pan add olive oil, garlic, scallion, capers, salt and pepper and saute on medium heat for approximately 3-4 minutes. Add tilapia and saute until cooked through. Remove tilapia and half of scallion/caper mixture from pan and set aside. In pan add heavy cream, salt and pepper to the remaining scallion/caper mixture and stir continuously over medium heat until it begins to boil. Continuing to stir add in grated Parmesan, butter and pinch of saffron until sauce thickens. Reduce heat to low and gently stir in cooked rice in a circular motion until rice has absorbed cream sauce.
ROASTED BEET, PEACH AND GOAT CHEESE SALAD
INGREDIENTS:
3 beets, scrubbed
1-1/2 bunches mache (lamb's lettuce), rinsed and dried
1-1/2 bunches arugula, rinsed and dried fresh peaches - peeled, pitted and sliced
3 shallots, chopped
1/4 cup and 2 tablespoons pistachio nuts, chopped
1-1/2 (4 ounce) package goat cheese, crumbled
1/4 cup and 2 tablespoons walnut oil
3 tablespoons balsamic vinegar
salt and pepper to taste
DIRECTIONS:
You have scaled this recipe's ingredients to yield a new amount (3). The directions below still refer to the original recipe yield (2).
1. Preheat oven to 375 degrees F (190 degrees C). Wrap each beet in two layers of aluminum foil, and place onto a baking sheet. Bake in the preheated oven until the beets are tender, about 1 hour and 20 minutes. Allow the beets to cool slightly, then remove the skins. Let the beets cool to room temperature, or refrigerate until cold. Once cooled, thinly slice the beets.
2. Place the mache and arugula into a large mixing bowl. Add the sliced beets and peaches; sprinkle with the shallots, pistachios, and goat cheese. In a separate bowl, whisk together the walnut oil, balsamic vinegar, salt, and pepper until emulsified, and pour over the salad mixture. Toss well, and serve.
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