Boardash: One-Bowl Chocolate Cake, Fennel & Orange Salad with Toasted Pistachios, and Provolone & Olive Stuffed Chicken Breasts

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Healthy Recipes

For You
Tuesday February 9, 2010

Olympians at the Plate
One-Bowl Chocolate Cake
Fennel & Orange Salad with Toasted Pistachios
Provolone & Olive Stuffed Chicken Breasts

Olympians at the Plate
By Michelle Edelbaum, EatingWell.com

The world’s top athletes defy gravity, break speed records and push their physical limits during the XXI Olympic Winter Games, which start February 12 in Vancouver, Canada. What fuels their amazing feats? We asked four Olympic hopefuls: What do you eat to win?

Speed skater ...

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One-Bowl Chocolate Cake EatingWell Test Kitchen

This easy-to-make chocolate cake is dark, moist, rich—and only dirties one bowl! Not quite as easy as boxed cake mixes, but those often contain trans fats. Our simple "from scratch" recipe gives you a home-baked cake with healthful canola oil and whole-wheat flour.

Servings: 12 servings
Total Time: 1 hour 5 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, Low Calorie

Ingredients:

One-Bowl Chocolate Cake
3/4 cup plus 2 tablespoons whole-wheat pastry flour (see Ingredient Note)
1/2 cup granulated sugar
1/3 cup unsweetened cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup nonfat buttermilk (see Tip)
1/2 cup packed light brown sugar
1 large egg , lightly beaten
2 tablespoons canola oil
1 teaspoon vanilla extract
1/2 cup hot strong black coffee
Confectioners’ sugar for dusting

Steps:

1: Preheat oven to 350°F. Coat a 9-inch round cake pan with cooking spray. Line the pan with a circle of wax paper.

2: Whisk flour, granulated sugar, cocoa, baking powder, baking soda and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat with an electric mixer on medium speed for 2 minutes. Add hot coffee and beat to blend. (The batter will be quite thin.) Pour the batter into the prepared pan.

3: Bake the cake until a skewer inserted in the center comes out clean, 30 to 35 minutes. Cool in the pan on a wire rack for 10 minutes; remove from the pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing.

Nutrition: (Per serving)

Calories - 139
Carbohydrates - 27
Fat - 3
Saturated Fat - 0
Monounsaturated Fat - 2
Protein - 2
Cholesterol - 18
Dietary Fiber - 2
Potassium - 62
Sodium - 212

Ingredient Note: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer. Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Related Links:

• Chocolate-Dipped Gingersnaps
• Healthy Valentine's Day Recipes

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

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Fennel & Orange Salad with Toasted Pistachios Victoria Abbott Riccardi

For this elegant salad, sweet-tasting fennel bulbs are thinly sliced and tossed with salty toasted pistachios, sweet oranges and tangy lime juice. Jícama or radishes add another layer of texture and earthy flavor.

Servings: 4 servings, 1 cup each
Total Time: 25 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sodium, Low Cholesterol, Low Sat Fat, High Fiber, Low Carb, Low Calorie

Ingredients:

Fennel & Orange Salad with Toasted Pistachios
2 navel oranges , peeled, quartered and thinly sliced
1 small bulb fennel , quartered, cored and very thinly sliced crosswise
1 cup very thinly sliced radishes (about 8 radishes) or diced peeled jícama (see Note)
1/4 cup coarsely chopped fresh cilantro
2 tablespoons extra-virgin olive oil or pistachio oil
1 tablespoon plus 1 teaspoon lime juice
1/4 teaspoon salt
Freshly ground pepper to taste
6 tablespoons shelled salted pistachio nuts , toasted and chopped

Steps:

1: Combine orange slices, fennel, radishes (or jicama), cilantro, oil, lime juice, salt and pepper in a bowl. Gently toss to mix. Just before serving, sprinkle nuts over the salad.

Nutrition: (Per serving)

Calories - 183
Carbohydrates - 17
Fat - 13
Saturated Fat - 2
Monounsaturated Fat - 8
Protein - 4
Cholesterol - 0
Dietary Fiber - 5
Potassium - 494
Sodium - 180
Nutrition Bonus - Vitamin C (85% daily value), Copper (12% dv), Magnesium (8% dv)

Note: Jícama is a round root vegetable with thin brown skin and white crunchy flesh. It has a slightly sweet and nutty flavor.

Related Links:

• Loaded Spinach Salad
• Healthy Salad Recipes

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

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Provolone & Olive Stuffed Chicken Breasts EatingWell Test Kitchen

This is an elegant dish. Making a pocket in the chicken breast to hold the stuffing is easy, particularly if you use a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color. Finishing it in the oven ensures that it cooks evenly throughout.

Servings: 4 servings
Total Time: 50 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Sat Fat, Low Carb, Low Calorie

Ingredients:

Provolone & Olive Stuffed Chicken Breasts
1/4 cup shredded provolone cheese , preferably aged
3 tablespoons chopped California Ripe Olives California Ripe Olives
Freshly ground pepper to taste
4 boneless, skinless chicken breasts (1-1 1/4 pounds total)
1 large egg white
1/2 cup plain dry breadcrumbs
1/2 teaspoon salt
2 teaspoons extra-virgin olive oil

Steps:

1: Preheat oven to 400°F. Lightly coat a baking sheet with sides with cooking spray.

2: Combine the provolone, olives and pepper in a small bowl.

3: Lightly beat the egg white with a fork in a medium bowl. Mix the breadcrumbs and salt in a shallow dish.

4: Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the cheese filling in the center. Close the breast over the filling, pressing the edges firmly together to seal. Repeat with remaining chicken breasts and filling. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.)

5: Heat oil over in a large nonstick skillet medium-high heat. Add chicken and cook until browned on one side, about 2 minutes. Transfer chicken to the prepared baking sheet, browned-side up, and bake until it is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes.

Nutrition: (Per serving)

Calories - 241
Carbohydrates - 11
Fat - 9
Saturated Fat - 2
Monounsaturated Fat - 3
Protein - 27
Cholesterol - 68
Dietary Fiber - 1
Potassium - 229
Sodium - 572
Nutrition Bonus - Selenium (36% daily value)

Related Links:

• Chicken Breasts with Mushroom Cream Sauce
• Healthy Chicken Recipes

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

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