Recipes Archive

Barley, Mushroom and Winter Squash Risotto
This recipe serves: 1 2 4 8
1 large acorn or butternut squash, halved and seeded (about 1 1/2 pounds)
3 1/2 cups light vegetable stock or water
1 tablespoon ground turmeric
2 tablespoons extra virgin olive oil
2 cloves garlic, finely minced
1 red onion, peeled, ends removed and diced
1 pound chantarelles or portobello mushrooms, sliced
1 cup barley
salt to taste
freshly ground black pepper
1/4 cup snipped, fresh chives
1/2 cup freshly grated Parmesan cheese

1. Preheat your oven to 400°F. Cut the squash surface down, then place in an oven-proof baking dish. Place on the lower rack of the oven and cook until tender, about 1 hour. Remove from the oven, scoop out the flesh in tablespoon size pieces from the skin and reserve.

2. Meanwhile, place the barley in a fine strainer and rinse under cold running water to remove any residue of the bitter husks. Drain thoroughly.

3. In a small saucepan, bring the stock or water to a boil and add the turmeric. Keep the seasoned stock hot over low heat.

4. Heat the olive oil in a large, non-stick skillet over medium heat. Add the garlic and onion and cook until tender, about 5 minutes. Add the mushrooms and cook until tender and slightly browned, about 10 minutes. Add the barley cooking until the grains are hot, about 3 minutes.

5. Add 1 cup of hot stock and cook until just about all of the liquid has been absorbed. Season lightly with salt and pepper. Continue to add the stock 1 cup at a time, letting the barley absorb the stock before adding more. The barley is cooked when the grains are al dente, tender yet still with a resilient bite, about 20 to 25 minutes total.

6. Stir in the squash chunks just to reheat without crushing. Remove from the heat. Stir in half of the chives and Parmesan cheese. Adjust the seasonings one last time as necessary.

7. Spoon the risotto into warm rimmed soup plates. Garnish with the remaining chives and Parmesan cheese.

Serving Size: about 1 cup

Number of Servings: 8

Per Serving
Calories	208	Carbohydrate	38 g
Fat	5 g	Fiber	9 g
Protein	8 g	Saturated Fat	1 g
Sodium	487 mg

Strawberry Spinach Salad

From Good Housekeeping
triple-tested at the Good Housekeeping Research Institute

A little goat cheese adds a lot of flavor to this cheerful summer salad. Top with sliced grilled chicken to turn this salad into a meal.

INGREDIENTS conv. chart U.S. Metric
1 pound(s) strawberries, hulled and sliced
2 tablespoon(s) (plus one teaspoon) white balsamic vinegar
1 tablespoon(s) olive oil
Salt and coarsely ground black pepper
2 bag(s) (5 to 6 ounces each) baby spinach
3 ounce(s) (3/4 cup) goat cheese, such as Montrachet, crumbled
1/4 cup(s) sliced almonds, toasted
DIRECTIONSIn blender, puree 3/4 cup strawberries with vinegar, olive oil, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Transfer vinaigrette to large serving bowl.
Add spinach and remaining strawberries to bowl and toss to coat with dressing. Crumble goat cheese over top of salad and sprinkle with toasted almonds.
TIPS & TECHNIQUESEDITOR'S NOTE: To toast sliced almonds, place in small skillet and cook over medium heat 2 to 3 minutes or until golden, stirring occasionally. Transfer to a plate to cool.

Photo: Tara Donne

COOKING INFOServes 6
Yield About 12 cups or 6 accompaniment servings
Prep Time 5 minutes
Cook Time --
Total time 5 minutes
Oven Temp --
Edit serving size
Recipe ingredient amounts have been adjusted. Cooking times and temperatures may be affected by increasing the amounts used, so please check food carefully during cooking.

NUTRITIONAL INFORMATION (per serving)Calories 115
Total Fat 8g
Saturated Fat 3g
Cholesterol 7mg
Sodium 215mg
Total Carbohydrate 7g
Dietary Fiber 7g
Sugars --
Protein 6g

Roasted Cauliflower
From Good Housekeeping
triple-tested at the Good Housekeeping Research Institute

Lose weight in '08 with this full-flavored, low-fat side dish.

INGREDIENTS conv. chart U.S. Metric
1 head(s) (2-pound) cauliflower, trimmed and separated into 1-inch florets
1 medium onion, coarsely chopped
2 tablespoon(s) reduced-sodium soy sauce
1 tablespoon(s) olive oil
1 clove(s) garlic, crushed with press
Fresh chives, for garnish
DIRECTIONSPreheat oven to 450 degrees F. In large bowl, toss cauliflower florets, chopped onion, soy sauce, olive oil, and crushed garlic until evenly mixed. Spread cauliflower mixture in 15 1/2" by 10 1/2" jelly-roll pan or large cookie pan.
Roast cauliflower about 35 minutes or until tender and browned, stirring occasionally.
To serve, spoon cauliflower into serving bowl; garnish with chives.

Nutritional information is based on a 3/4-cup serving.

Photo: James Baigrie

COOKING INFOServes 4
Yield 4 side-dish servings
Prep Time 10 minutes
Cook Time 35 minutes
Total time 45 minutes
Oven Temp 450
Edit serving size
Recipe ingredient amounts have been adjusted. Cooking times and temperatures may be affected by increasing the amounts used, so please check food carefully during cooking.

NUTRITIONAL INFORMATION (per serving)Calories 70
Total Fat 4g
Saturated Fat 1g
Cholesterol --
Sodium 300mg
Total Carbohydrate 7g
Dietary Fiber 3g
Sugars --
Protein 3g
Calcium --

Salmon Burritos with Chile-Roasted Vegetables

We replaced the usual rice with pan-roasted sweet potatoes, onions, and poblano chiles, giving this burrito a healthy dose of fiber as well as heart-protecting micronutrients such as carotenoids (in the sweet potatoes), flavonoids (onions), folic acid (cabbage), and omega-3 fatty acids (salmon). Prep and Cook Time: about 45 minutes.

2 tablespoons olive oil
2 teaspoons lime juice
4 cloves garlic, peeled and minced
1 1/2 teaspoons ground dried chiles
1 1/2 teaspoons salt
1 pound boned salmon fillet (about 1 in. thick)
1 large Garnet or Jewel sweet potato, peeled, quartered lengthwise, then sliced 1/4 inch thick
1 zucchini, halved lengthwise, then sliced 1/3 inch thick
1 red onion, peeled, halved lengthwise, and cut into 1/4-inch-thick wedges
1 fresh poblano chile, stemmed, seeded, and chopped
6 whole-wheat flour tortillas (10 in. wide), warmed
Chopped cilantro, shredded cabbage, low-fat sour cream, and lime wedges

1. Preheat oven to 425°. Line two 12- by 15-inch baking pans with aluminum foil.
2. Whisk together the olive oil, lime juice, garlic, ground dried chiles, and salt.

3. Rinse salmon and pat dry. Brush flesh side of salmon with 2 tablespoons of the lime-chile marinade. Set aside.

4. In a medium bowl, toss the sweet potato, zucchini, onion, and chile with the remaining marinade. Arrange vegetables in a single layer on the baking pans.

5. Roast vegetables for 10 minutes, then add salmon, skin side down, to one pan and return to oven. Continue roasting until potatoes are tender when pierced and salmon is opaque but still moist-looking in center of thickest part, 7 to 10 minutes.

6. Remove skin from salmon and slice fillet into six equal portions.

7. Spoon vegetable mixture equally onto warm tortillas. Top each with a piece of salmon and a little cilantro, cabbage, and sour cream. Fold tortilla over the filling. Serve with more sour cream and the lime wedges.

Yield: Makes 6 servings (serving size: 1 burrito)

CALORIES 325 (39% from fat); FAT 14g (sat 2.5g); PROTEIN 19g; CHOLESTEROL 45mg; SODIUM 852mg; FIBER 3.4g; CARBOHYDRATE 30g

Sunset, FEBRUARY 2006

COOKIES COOKIES AND MORE COOKIES

Grilled Chicken with Tomato-Avocado Salsa

This recipe serves:

Preparation time : 20 minutes
Cooking time : 15 minutes

Ingredients

For the salsa
4 ripe plum tomatoes, chopped or 12 cherry tomatoes, halved
1/2 small red onion, finely chopped
1 jalapeño chili pepper, seeded and diced
2 tablespoons chopped fresh cilantro
1/4 cup fresh lime juice
1/2 avocado

For the chicken
1/2 cup non-fat, plain yogurt
1/2 small red onion
1/4 cup fresh lime juice
1/4 cup fresh cilantro
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
salt to taste
freshly ground black pepper

Cooking Instructions
For the salsa:
1. In a small bowl, combine the tomatoes, red onion, pepper and cilantro.

2. Chop the avocado and sprinkle it with 2 tablespoons of lime juice to keep it from browning. Add the avocado and remaining lime juice to the bowl and toss to combine.
(This can be made in advance and stored in the refrigerator for up to 1 day.)

For the chicken:
1. In a small food processor, puree the yogurt, red onion, lime juice and cilantro to make a yogurt marinade.

2. Transfer the marinade to a shallow bowl or a plastic bag. Add the chicken and coat well with the marinade. Refrigerate for 1 hour or up to 8 hours.

3. Preheat the grill to medium-high.

4. Remove the chicken from the marinade, discard the remaining marinade and season the chicken with salt and pepper. Grill the chicken on both sides until it is cooked through, about 6 minutes per side.

5. Serve the chicken with tomato-avocado salsa.

Nutrition Facts