| Healthy Recipes For You
Tuesday October 6, 2009
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By Emily Sohn, EatingWell.com Fat, suggests a new study, may be the secret to remembering important things—like where you put your keys or how to navigate one-way streets to a favorite restaurant. The link between eating fat and retaining memories was once a survival tool: when our ancestors found a ... Read Full Article | Comment on this Story | Printer Friendly | Send Story to a Friend | Top
| | Spaghetti Squash & Pork Stir-Fry Bruce Weinstein & Mark Scarbrough Here’s an unusual but delicious way to use the delicate strands of spaghetti squash—in an Asian-inspired pork stir-fry. The flavors of toasted sesame oil, fresh ginger, garlic and a hit of spicy red chile sauce cling to the beautiful strands. Serve with jasmine rice. Servings: 4 servings, about 1 1/2 cups each
Total Time: 1 1/2 hours
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, High Fiber, Low Calorie, High Potassium
Ingredients:
Spaghetti Squash & Pork Stir-Fry
1 3-pound spaghetti squash
1 pound pork tenderloin, trimmed
2 teaspoons toasted sesame oil
5 medium scallions , thinly sliced
2 cloves garlic , minced
1 tablespoon minced fresh ginger
1/2 teaspoon salt
2 tablespoons reduced-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon Asian red chile sauce , such as sriracha, or chile oil
Steps:
1: Preheat oven to 350°F. 2: Cut squash in half. Scoop out and discard seeds. Place each half, cut-side down, on a baking sheet. Bake until the squash is tender, about 1 hour. Let cool for 10 minutes then shred the flesh with a fork into a bowl. Discard the shell. 3: Slice pork into thin rounds; cut each round into matchsticks. 4: Heat a large wok over medium-high heat. Swirl in oil, then add scallions, garlic, ginger and salt; cook, stirring, until fragrant, 30 seconds. Add the pork; cook, stirring constantly, until just cooked through, 2 to 3 minutes. Add the squash threads and cook, stirring, for 1 minute. Add soy sauce, rice vinegar and chile sauce (or chile oil); cook, stirring constantly, until aromatic, about 30 seconds.
Nutrition: (Per serving)
Calories - 236
Carbohydrates - 22
Fat - 6
Saturated Fat - 1
Monounsaturated Fat - 2
Protein - 27
Cholesterol - 74
Dietary Fiber - 5
Potassium - 878
Sodium - 707
Nutrition Bonus - Vitamin C (25 daily value), Potassium (24 dv), Iron (17 dv)
Prepare the squash (Steps 1 & 2), cover and refrigerate for up to 2 days.
Related Links:
• Southwestern Stuffed Acorn Squash
• More Healthy Winter Squash and Pumpkin Recipes and Cooking Tips
More Recipes from ArcaMax.com
www.arcamax.com/recipes
| | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | | Apple Cupcakes with Cinnamon-Marshmallow Frosting EatingWell Test Kitchen Shredded apple replaces some of the oil and keeps the cake moist in these cinnamon-spiked cupcakes. There is a generous amount of fluffy marshmallow frosting to mound or pipe on top for a festive look. Be sure to frost them right after you make the frosting—it stiffens as it stands and becomes more difficult to spread. Servings: 12 cupcakes
Total Time: 2 1/2 hours (including cooling time)
Ease of Preparation: Moderate
Health: Low Cholesterol, Low Sat Fat, Low Sodium
Ingredients:
Cupcakes
1 1/2 cups shredded peeled apples
1/2 cup diced dried apples
3 tablespoons packed light brown sugar, plus 3/4 cup, divided
1 teaspoon ground cinnamon, divided
1/3 cup canola oil
2 large eggs
1 teaspoon vanilla extract
3/4 cup whole-wheat pastry flour
3/4 cup cake flour
3/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup nonfat buttermilk
Frosting
1 cup light brown sugar
1/4 cup water
4 teaspoons dried egg whites (see Note), reconstituted according to package directions (equivalent to 2 egg whites)
1/4 teaspoon cream of tartar
Pinch of salt
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon, plus more for garnish
Steps:
1: To prepare cupcakes: Preheat oven to 350°F. Line 12 (1/2-cup) muffin cups with cupcake liners or coat with cooking spray. 2: Combine shredded and dried apples in a bowl with 3 tablespoons brown sugar and 1/4 teaspoon cinnamon. Set aside. Beat oil and the remaining 3/4 cup brown sugar in a large mixing bowl with an electric mixer on medium speed until well combined. Beat in eggs one at a time until combined. Add vanilla, increase speed to high and beat for 1 minute. 3: Whisk whole-wheat flour, cake flour, baking soda, salt and the remaining 3/4 teaspoon cinnamon in a medium bowl. 4: With the mixer on low speed, alternately add the dry ingredients and buttermilk to the batter, starting and ending with dry ingredients and scraping the sides of the bowl as needed, until just combined. Stir in the reserved apple mixture until just combined. Divide the batter among the prepared muffin cups. (The cups will be full.) 5: Bake the cupcakes until a toothpick inserted into the center of a cake comes out clean, 20 to 22 minutes. Let cool on a wire rack for at least 1 hour before frosting. 6: To prepare frosting: Bring 2 inches of water to a simmer in the bottom of a double boiler (see Tip). Combine 1 cup brown sugar and 1/4 cup water in the top of the double boiler. Heat over the simmering water, stirring, until the sugar has dissolved, 2 to 3 minutes. Add reconstituted egg whites, cream of tartar and pinch of salt. Beat with an electric mixer on high speed until the mixture is glossy and thick, 5 to 7 minutes. Remove the top pan from the heat and continue beating for 1 minute more to cool. Add vanilla and 1/2 teaspoon cinnamon and beat on low just to combine. Spread or pipe the frosting onto the cooled cupcakes and sprinkle cinnamon on top, if desired.
Nutrition: (Per cupcake)
Calories - 267
Carbohydrates - 48
Fat - 7
Saturated Fat - 1
Monounsaturated Fat - 4
Protein - 4
Cholesterol - 35
Dietary Fiber - 2
Potassium - 73
Sodium - 188
Store unfrosted cupcakes airtight at room temperature for up to 1 day. | Equipment: 12 (1/2-cup) muffin cups Ingredient Note: Dried egg whites are pasteurized so this product is a wise choice in dishes that call for an uncooked meringue. Look for brands like Just Whites in the baking or natural-foods section of most supermarkets or online at bakerscatalogue.com.
Related Links:
• Apple-&-Fennel Roasted Pork Tenderloin
• More Healthy Apple Recipes and Cooking Tips
More Recipes from ArcaMax.com
www.arcamax.com/recipes
| | Comment on this Story | Printer Friendly | Send Story to a Friend | Top | | Indian-Spiced Eggplant & Cauliflower Stew EatingWell Test Kitchen Eggplant, cauliflower, chickpeas and tomatoes are the basis for this rich Indian-spiced curry. Make it a meal: Serve with brown basmati rice or whole-wheat couscous. Servings: 6 servings, about 1 1/3 cups each
Total Time: 40 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Healthy Weight, Heart Healthy, Low Sat Fat, Low Cholesterol, High Fiber, Low Calorie
Ingredients:
Indian-Spiced Eggplant & Cauliflower Stew
2 tablespoons curry powder , preferably hot Madras (see Note)
1 teaspoon garam masala (see Tip)
1 teaspoon mustard seeds
2 tablespoons canola oil
1 large onion, sliced
2 cloves garlic , minced
1 teaspoon finely grated fresh ginger
3/4 teaspoon salt
1 1-pound eggplant , cut into 1-inch chunks
3 cups cauliflower florets
1 15-ounce can diced tomatoes
1 15-ounce can chickpeas , rinsed
1/2 cup water
1/2 cup nonfat plain yogurt (optional)
Steps:
1: Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl. 2: Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired.
Nutrition: (Per serving)
Calories - 198
Carbohydrates - 31
Fat - 6
Saturated Fat - 1
Monounsaturated Fat - 3
Protein - 6
Cholesterol - 0
Dietary Fiber - 8
Potassium - 358
Sodium - 605
Nutrition Bonus - Vitamin C (60 daily value), Folate (22 dv), Iron (15 dv).
Note: Hot Madras curry powder, located in the spice aisle of most supermarkets, adds a pleasant level of heat. Substitute regular curry powder for a milder flavor.Tip: Garam masala is a flavorful, fragrant blend of dry-roasted ground spices. It’s in the spice section of most supermarkets and specialty stores.
Related Links:
• Roasted Eggplant & Feta Dip
• More Healthy Eggplant Recipes & Cooking Tips
More Recipes from ArcaMax.com
www.arcamax.com/recipes
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