Boardash: Saag Tofu, Maple-Glazed Chicken Breasts, and Portobello & Beef Patty Melt

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Healthy Recipes

For You
Tuesday October 13, 2009

How to Cook for People with Special Diets
Saag Tofu
Maple-Glazed Chicken Breasts
Portobello & Beef Patty Melt

How to Cook for People with Special Diets
By Cheryl Sternman Rule, EatingWell.com

You may never host a guest with food allergies, which affect one in 25 Americans. But it’s likely that someday you will be in the position of serving someone who avoids certain foods for a medical condition, such as celiac disease, or for personal beliefs (e.g., veganism). Here’s help ...

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Saag Tofu EatingWell Test Kitchen

Also known as palak paneer, saag paneer is an Indian classic composed mostly of spinach and paneer—a cow’s-milk cheese that is curdled then pressed until firm. Here, we substitute tofu for the cheese and incorporate low-fat yogurt and sliced onions for a healthier version that retains its authenticity.

Servings: 4 servings, about 1 1/4 cups each
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, Low Cholesterol, High Fiber, Low Carb, Low Calorie, High Calcium, High Potassium

Ingredients:

Saag Tofu
1 14-ounce package water-packed firm tofu , drained
4 teaspoons canola oil , divided
3/4 teaspoon salt , divided
1 onion , sliced 1/4 inch thick
2 medium cloves garlic , finely chopped
1 teaspoon freshly grated ginger
1 teaspoon mustard seeds
1 pound baby spinach
1 cup low-fat or nonfat plain yogurt
1 1/2 teaspoons curry powder
1/4 teaspoon ground cumin

Steps:

1: Cut tofu into thirds lengthwise and eighths crosswise. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and sprinkle with 1/4 teaspoon salt. Cook, stirring gently every 2 to 3 minutes, until browned on all sides, 6 to 8 minutes. Transfer to a plate.

2: Add the remaining 2 teaspoons oil to the pan and reduce heat to medium. Add onion, garlic, ginger and mustard seeds and cook until the onion is translucent, 4 to 6 minutes. Add spinach in batches small enough to fit in the pan and cook, stirring frequently, until all the spinach has been added and has wilted, 4 to 6 minutes more.

3: Meanwhile, combine yogurt, curry powder, cumin and the remaining 1/2 teaspoon salt in a small bowl. Add to the pan along with the tofu and cook until heated through, about 2 minutes.

Nutrition: (Per serving)

Calories - 225
Carbohydrates - 14
Fat - 13
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 18
Cholesterol - 4
Dietary Fiber - 5
Potassium - 849
Sodium - 582
Nutrition Bonus - Vitamin A (220 daily value), Vitamin C (60 dv), Folate (55 dv), Calcium & Iron (30 dv), Magnesium (24 dv).

Related Links:

• Polenta & Vegetable Bake
• More Healthy Vegetarian Recipes and Cooking Tips

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Maple-Glazed Chicken Breasts Bruce Weinstein & Mark Scarbrough

Here’s an easy main dish that’s sure to set you on your own quest for the best syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.

Servings: 2 servings
Total Time: 2 hours 20 minutes (includes 2 hours marinating time)
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, Low Carb, Low Calorie, Low Sodium

Ingredients:

Maple-Glazed Chicken Breasts
2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic , minced
1 teaspoon minced fresh ginger
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (about 8 ounces), trimmed and tenders removed (see Tip)

Steps:

1: Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.

2: Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.

3: Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

Nutrition: (Per serving)

Calories - 186
Carbohydrates - 15
Fat - 1
Saturated Fat - 0
Monounsaturated Fat - 0
Protein - 27
Cholesterol - 66
Dietary Fiber - 0
Potassium - 361
Sodium - 343
Nutrition Bonus - Selenium (30 daily value).

Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.

Related Links:

• Mashed Maple Squash
• More Gluten Free Diet Recipes, Menus and Tips

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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Portobello & Beef Patty Melt EatingWell Test Kitchen

This diner classic gets a makeover by replacing some of the ground beef with finely chopped portobello mushrooms, which add moisture and flavor. We like a smear of pickle relish on top, but you could try chutney, mustard or hot pepper relish in its place. Make it a Meal: Round out the plate with Oven Sweet Potato Fries and Balsamic & Parmesan Roasted Cauliflower.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: High Calcium, Low Calorie, Diabetes Appropriate, Healthy Weight

Ingredients:

Portobello & Beef Patty Melt
12 ounces 93%-lean ground beef
2 cups finely chopped portobello mushroom caps (about 2), gills removed
3 tablespoons plain dry breadcrumbs
1 tablespoon Worcestershire sauce
1 teaspoon chopped fresh thyme or 1/2 teaspoon dried
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 slices rye bread
1 clove garlic , peeled
8 teaspoons pickle relish
4 slices Swiss cheese (2 ounces)

Steps:

1: Position rack in upper third of oven; preheat broiler. Line a broiler pan with foil.

2: Gently mix beef, mushrooms, breadcrumbs, Worcestershire, thyme, salt and pepper in a medium bowl until combined. Shape into 4 patties and place on the prepared pan. Broil until cooked though, 4 to 6 minutes per side.

3: Meanwhile, toast bread. Rub each slice of toast with garlic.

4: Place 1 patty on each piece of toast, top each with 2 teaspoons relish and cover with a slice of cheese. Remove foil and place the sandwiches on the pan; broil until the cheese is just melted, 30 to 60 seconds.

Nutrition: (Per serving)

Calories - 299
Carbohydrates - 26
Fat - 11
Saturated Fat - 5
Monounsaturated Fat - 4
Protein - 25
Cholesterol - 61
Dietary Fiber - 3
Potassium - 412
Sodium - 583
Nutrition Bonus - Zinc (36 daily value), Iron (20 dv), Folate (17 dv), Calcium (15 dv).

Related Links:

• Beef & Bean Chile Verde
• More Quick and Healthy Dinner Recipes and Menus

More Recipes from ArcaMax.com
www.arcamax.com/recipes

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