2008 FitFood Archive [Past Recipes]

June 2008

One of the earliest signs of summer is when the fruit stands and farmer's markets offer locally grown strawberries. There is no fruit that is sweeter, no perfume that is more seductive than that of fresh, ripe strawberries, and there are no finer strawberries than those precious ruby-red fruits that are grown locally!

Strawberry-Chocolate Meringue Torte
Serves 8

Ingredients:
4 large egg whites
¼ tsp. salt
¼ tsp. cream of tartar
1 cup sugar
2 cups sliced strawberries
1 tsp. sugar
¼ cup semisweet chocolate chips, divided
2 cups frozen reduced-calorie whipped topping, thawed and divided

Instructions

• Preheat oven to 250°. Cover a large baking sheet with parchment paper. Draw 2 (8-inch) circles on paper. Turn paper over, and secure with masking tape.
• Beat egg whites, salt, and cream of tartar at high speed of a mixer until foamy. Gradually add 1 cup sugar, 1 tablespoon at a time, beating until stiff peaks form. Spread half of the mixture into each circle on prepared baking sheet using the back of a spoon. Bake at 250° for 1 hour or until the meringues are crisp.
• Sprinkle strawberries with 1 teaspoon sugar; cover and set aside. Sprinkle each meringue with 1½ tablespoons chocolate chips. Return the meringues to oven; turn off heat, and let stand for 5 minutes. Spread the softened chocolate with a spatula. Cool meringues to room temperature.
• Place 1 meringue on a serving platter; spread 1 cup whipped topping over top. Arrange half of strawberry mixture over the whipped topping. Top with remaining meringue; spread 1 cup whipped topping over top. Arrange the remaining strawberry mixture over the whipped topping. Place 1 tablespoon chocolate chips in a small microwave-safe bowl. Microwave at HIGH 1 minute or until chips are soft. Stir chocolate; drizzle over top of torte.

CALORIES 184; FAT 4.4g; PROTEIN 2.6g; CHOLESTEROL 0.0mg; CALCIUM 19mg; SODIUM 112mg; FIBER 1g; IRON 0.3mg; CARBOHYDRATE 34.7g

May 2008

In 1862, on the fifth of May-cinco de mayo-Mexico defeated a French force at the Battle of Puebla. Although the ragtag Mexican army was eventually conquered by a heavily reinforced French assault, the Batalla de Puebla came to represent Mexican unity and its willingness to defend against an imperialist state bent upon conquest. These fajitas will unify your family in celebration of Cinco de Mayo.

Mixed Fajitas with Peppers and Onions
Serves 12

Ingredients:
1¼ lb flank steak
1 cup fresh lime juice (about 6 limes)
2/3 cup beer
4 tsp chili powder
2 tsp ground cumin
1 tsp dried oregano
1 tsp salt
½ tsp black pepper
4 garlic cloves, minced
1¼ lb skinless, boneless chicken breast
Cooking spray
1 Tbsp olive oil
2 cups onion, vertically sliced
2 cups red bell pepper strips (about 2 peppers)
2 cups green bell pepper strips (about 2 peppers)
12 flour tortillas (10-inch)
1½ cups tomato, diced seeded
½ cup fresh cilantro, minced

Instructions

• Trim fat from steak, and score a diamond pattern on both sides of steak. Combine juice and next 7 ingredients (juice through garlic) in a small bowl. Divide marinade equally between 2 large zip-top plastic bags, adding steak to 1 bag and chicken to the other. Seal bags, and marinate in refrigerator 6 hours or overnight, turning bags occasionally. Remove steak and chicken from bags, discarding marinade.
• Prepare grill or broiler. Place steak on a grill rack or broiler pan coated with cooking spray, and cook 10 minutes on each side or until desired degree of doneness. Cut steak diagonally across grain into thin slices. Place chicken on grill rack or broiler pan coated with cooking spray; cook 6 minutes on each side or until done. Cut chicken into thin slices.
• Heat oil in a large nonstick skillet over medium heat. Add onion and bell peppers; sauté 10 minutes or until onion mixture begins to brown.
• Warm tortillas according to package directions. Spoon steak or chicken, onion mixture, tomato, and cilantro down center of each tortilla; roll up.

CALORIES 378(30% from fat); FAT 12.4g (sat 3.5g,mono 5.3g,poly 2.3g); PROTEIN 26.8g; CHOLESTEROL 57mg; CALCIUM 97mg; SODIUM 444mg; FIBER 3.3g; IRON 4.1mg; CARBOHYDRATE 38.7g

April 2008

Asparagus, an all-around favorite spring vegetable, is finally making an appearance. Serve our Creamy Asparagus Soup with a whole-grain roll and a piece of fresh fruit to make a filling meal.

Creamy Asparagus Soup
Serves 4

Ingredients:
1 lb. fresh asparagus, cut into 1-inch pieces
1 ½ tsp. butter
1 small onion, coarsely chopped
½ leek, trimmed of all but 1 inch of dark-green top, sliced
1 celery stalk, sliced
¼ tsp. salt
2 ¾ cup low-sodium chicken broth
1 Tbsp. pine nuts
White pepper
Pinch of nutmeg (optional)

Instructions

• Bring a medium pot of water to a boil; add asparagus (make sure water covers asparagus). Cook 5 minutes. Drain, reserving 1 cup asparagus water. Remove 16 asparagus tips; cut in half lengthwise; set aside.
• Heat butter in a medium saucepan over low heat until melted. Cook onion, leek and celery, covered, stirring occasionally, until soft but not brown, 10 to 16 minutes. Add salt. Add broth; bring to a simmer. Cook, partially covered, 8 minutes.
• Purée broth mixture, asparagus (not tips) and reserved asparagus water in a blender, in 2 batches. (Remove center part of blender lid to prevent hot liquid from bubbling over. Instead, hold a folded dish towel over hole in cap.)
• Return pureed soup to pot; heat until it just reaches a simmer. Season with pepper and, if desired, nutmeg. Cover; remove from heat.
• In a small pan, toast pine nuts over medium-low heat, shaking pan occasionally, until nuts are fragrant and browned in some spots, about 6 minutes.
• Season nuts with salt. Divide soup among 4 bowls; top each with 8 asparagus-tip halves and toasted pine nuts.

March 2008

Soy has been a staple in Asian diets for centuries. But just a couple of decades ago, only committed vegetarians here ate tempeh or tofu. Today, you can find this traditional neutral-tasting soy food in nearly every U.S. supermarket. These tasty tofu cubes are marinated and then baked in the oven. The cubes can be used as a hot or cold snack or used as salad topping.

Tofu Snack Cubes

Ingredients:
1 16oz. package extra firm tofu
¼ cup soy sauce
2 Tbsp. maple syrup
2 Tbsp. ketchup
1 Tbsp. vinegar
1 dash hot sauce
1 Tbsp. sesame seeds
¼ tsp. garlic powder
¼ tsp. ground black pepper
½ tsp. liquid smoke flavoring
Non-stick cooking spray

Instructions

• Preheat oven to 375ºF (190ºC). Lightly spray a non-stick baking sheet with non-stick cooking spray.
• Slice tofu into ½-inch slices. Cover slices with a paper towel and gently press out the excess water. Cut sliced tofu into ½-inch cubes.
• In a bowl, stir together the soy sauce, maple syrup, ketchup, vinegar, and hot sauce. Stir in sesame seeds, garlic powder, black pepper, and liquid smoke. Gently stir tofu cubes into sauce. Cover, and marinate at least 5 minutes.
• Place the tofu on the baking sheet in a single layer. Bake in a preheated oven for 15 minutes. Turn tofu cubes, and bake until the tofu turns golden brown, about 15 minutes more.

February 2008

Celebrate Mardi Gras with traditional New Orleans flair! This Creole dish is a breeze to prepare and it's great when you need a meal that can stand for a while once it's ready, and it reheats well. Serve with hot sauce.

Jambalaya
(Serves 6)

Ingredients:
2 tsp vegetable oil
¼ lb skinless, boneless chicken breast, cut into bite-sized pieces
¼ lb skinless, boneless chicken thighs, cut into bite-sized pieces
¼ tsp salt
¼ tsp freshly ground black pepper
1 cup chopped smoked turkey sausage (about 4 ounces)
1 cup chopped onion
½ cup chopped green bell pepper
½ cup chopped celery
1 garlic clove, minced
1-1/2 cups uncooked long-grain white rice
2-3/4 cups fat-free, less-sodium chicken broth
2 tsp paprika
½ tsp dried thyme
¼ tsp ground red pepper
1 (14.5oz.) can diced tomatoes, un-drained
¼ lb large shrimp, peeled, de-veined, and chopped
¼ cup thinly sliced green onions

Instructions

• Heat oil in a large skillet over medium-high heat.
• Sprinkle chicken with salt and black pepper. Add chicken to pan, and cook 5 minutes or until lightly browned, stirring occasionally. Remove chicken from pan; cover and keep warm.
• Add sausage to pan; cook 5 minutes or until lightly browned, stirring occasionally. Add 1 cup onion, bell pepper, celery, and garlic; cover, reduce heat to low, and cook 12 minutes or until vegetables are tender, stirring occasionally.
• Stir in rice; cook 2 minutes, stirring constantly. Add broth, paprika, thyme, and red pepper; bring to a boil.
• Cover, reduce heat, and simmer 15 minutes. Add chicken and tomatoes; cook, uncovered, 10 minutes or until liquid is absorbed. Stir in shrimp; cover and cook 5 minutes or until shrimp are done.
• Remove from heat, and let stand 5 minutes. Fluff with a fork. Sprinkle with green onions.

CALORIES 322; FAT 5.1g; PROTEIN 20.4g; CHOLESTEROL 68mg; CALCIUM 72mg; SODIUM 640mg; FIBER 3.2g; IRON 3.3mg; CARBOHYDRATE 46.8g

January 2008

January is National Soup Month! Broth-based soups such as consommés will typically be low in calories because of the high water content. Soups loaded with beans and vegetables, such as chili and gazpacho are great sources of fiber and phytochemicals (like lycopene). Our January Fit Recipe is rich in fiber, iron and protein, as well as low in fat. The humble pea never fails to please the palate!

Split Pea Soup with Rosemary
(Serves 6)

Ingredients:
1 ½ cups green split peas
2 tsp. olive oil, divided
2 cups chopped onion
1 cup diced carrot
1 bay leaf
1 tbsp. minced garlic cloves, divided (about 3 cloves)
1 tbsp. minced fresh rosemary, divided
1 tsp. paprika
¼ tsp. black pepper
1 tbsp. tomato paste
1 tbsp. low-sodium soy sauce
4 cups water
2 cups Vegetable Stock or 1 (14 ½ -ounce) can vegetable broth
1 tsp. salt (Note: If you use canned broth instead of Vegetable Stock, omit the salt.)
¼ cup chopped fresh parsley
¼ cup low-fat sour cream

Instructions

• Sort and wash peas; cover with water to 2 inches above peas, and set aside.
• Heat 1 tsp. oil in a Dutch oven over medium-high heat. Add onion, carrot, and bay leaf; sauté 5 minutes, stirring frequently. Add 2 tsp. garlic, 1 tsp. rosemary, paprika, and pepper; cook 3 minutes. Add tomato paste and soy sauce; cook until liquid evaporates, scraping pan to loosen browned bits.
• Drain peas. Add peas, 4 cups water, Vegetable Stock, and salt to onion mixture; bring to a boil. Cover, reduce heat to medium-low, and simmer 1 hour, stirring often. Discard bay leaf. Place half of soup in blender or food processor; process until smooth. Pour pureéd soup into a bowl. Repeat procedure with remaining soup.
• Combine 1 tsp. oil, 1 tsp. garlic, 2 tsp. rosemary, and parsley. Stir parsley mixture into soup. Spoon soup into bowls; top each with sour cream.

Nutritional Information: (Serving size = 1 cup soup and 2 tsp. sour cream) CALORIES 233; FAT 3.5g; PROTEIN 13.7g; CHOLESTEROL 4mg; CALCIUM 65mg; SODIUM 559mg; FIBER 4.8g; IRON 2.9mg; CARBOHYDRATE 38.7g