Kasha Pilaf Recipe

Ingredients

1.    1 cup uncooked kasha (buckwheat groats)
2.     1 large egg, lightly beaten
3.     1 tablespoon olive oil
4.     1 1/2 teaspoons butter
5.     1 1/2 cups chopped onion
6.     1/4 teaspoon salt
7.     1 (15.75-ounce) can fat-free, less-sodium chicken broth
8.     1 tablespoon chopped fresh or 1 teaspoon dried dill

Preparation

Combine kasha and egg in a small bowl; stir well.Heat oil and butter in a large saucepan over medium heat. Add onion; cook 5 minutes or until soft. Add kasha mixture; cook 1 minute. Stir in salt and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until kasha is tender.Remove from heat; fluff with a fork. Stir in dill.

Yield: serves 4

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Spicy Jerk Chicken Recipe

Yield: serves 4 (serving size: 2 chicken thighs, 1 1/3 cups rice mixture, and 1 tablespoon sauce)

Ingredients

• 2 teaspoons dried thyme
• 1 teaspoon ground allspice
• 1 onion, peeled and quartered (about 1/2 pound)
• 8 garlic cloves, peeled
• 2 serrano chiles, seeded
• 2 tablespoons fresh lime juice
• 8 chicken thighs, skinned (about 3 pounds)
• Cooking spray
• 2 teaspoons olive oil
• 3/4 cup uncooked jasmine rice
• 1 (15.75-ounce) can fat-free, less-sodium chicken broth
• 2 1/2 cups (1/2-inch) cubed peeled sweet potato
• 1 (15-ounce) can black beans, rinsed and drained
• 1/4 cup Pickapeppa sauce, optional
• 4 lime wedges

Preparation

Combine first 5 ingredients in a food processor; process until finely chopped. Remove 1/4 cup of the chile mixture and set aside. Add lime juice to food processor; process until smooth. Arrange chicken in a large shallow dish. Spread lime juice mixture over chicken. Cover and marinate in refrigerator 4 hours.

Preheat broiler. Place chicken on a broiler pan coated with cooking spray; broil 15 minutes on each side or until done. While chicken broils, prepare rice mixture. Heat oil in a large saucepan over medium-high heat. Add reserved 1/4 cup chile mixture; saute 2 minutes. Stir in rice. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Stir in sweet potato; cook 10 minutes. Stir in beans; cook 3 minutes or until liquid is absorbed. Remove from heat; let stand, covered, 5 minutes. Drizzle with Pickapeppa sauce, if desired. Garnish with lime wedges.

Note: Made from cane vinegar aged in oak barrels, Pickapeppa sauce is a sweet and sour, mild hot-pepper sauce from Jamaica.

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Spice Rubbed Flank Steak Recipe

Ingredients

1.     1 tablespoon brown sugar
2.     1/2 teaspoon ground cumin
3.     1/2 teaspoon salt
4.     1/2 teaspoon garlic powder
5.     1/2 teaspoon ground ginger
6.     1/2 teaspoon ground cinnamon
7.     1/4 teaspoon black pepper
8.     1 (12-ounce) flank steak, trimmed
9.     Cooking spray

Preparation

Preheat broiler.Combine first 7 ingredients (brown sugar through pepper) in a small bowl; rub evenly over steak.Place steak on a broiler pan coated with cooking spray; broil 6 minutes on each side or until desired degree of doneness.Let stand 3 minutes; cut steak diagonally across grain into thin slices.

Yield: serves 4 (serving size: 3 ounces)

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Chai Oatmeal Recipe

Rolled oats simmered in sweet, spice-infused milk make an exquisite breakfast cereal,"Katzen notes. Oat bran not only boosts the fiber, it also makes the oatmeal creamy and thick.
 

Yield: Makes 2 servings

Ingredients

1.     1 1/2 cups 2% or whole milk
2.     1/4 teaspoon salt
3.     1/4 teaspoon ground coriander
4.     1/4 teaspoon ground cardamom
5.     1/4 teaspoon ground cinnamon
6.     1/4 teaspoon ground turmeric
7.     2 teaspoons honey, plus more to taste
8.     1/8 teaspoon vanilla extract, optional
9.     3/4 cup regular oats
10.     2 tablespoons oat bran, optional

Preparation

Combine the milk, salt, and spices in a small saucepan, and bring to a simmer over medium heat. Simmer 5 minutes, stirring constantly; add the honey, vanilla (if desired), oats, and bran (if desired), and stir until combined. Cook over medium-low heat, stirring constantly, for 20 to 25 minutes, or until the oatmeal is thick and creamy. Serve hot with additional honey to taste.

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Fruit Bubble Drink Recipe

Ingredients

1.     1 cup crushed ice
2.     1 cup sliced fresh fruit (such as mango, papaya, or watermelon)
3.     1 tablespoon Sugar Syrup (more or less to taste)
4.     1/2 cup milk (or soy, almond, rice, or light coconut milk)
5.     1/4 cup Tapioca Pearls

Preparation

Place all ingredients except pearls in a blender; puree until smooth. Pour pearls into a tall glass. Pour fruit mixture over pearls, and serve with a fat straw.

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Chicken Saute with Peaches and Basil Recipe

Ingredients

1.     1/2 teaspoon salt
2.     1/4 teaspoon freshly ground black pepper
3.     4 (4-ounce) skinless, boneless chicken breast halves
4.     2 tablespoons butter
5.     2 cups fresh or frozen sliced peaches
6.     3/4 cup fat-free, low-sodium chicken broth
7.     1/4 cup chopped shallots
8.     1/4 teaspoon finely grated lemon zest
9.     3 large fresh basil leaves, torn

Preparation

Combine the salt and pepper in a zip-top plastic bag with the chicken. Seal and shake well. Melt the butter in a large nonstick skillet over medium-high heat until bubbling. Add the chicken and cook 5 minutes per side until cooked through. Transfer to a plate and cover with foil; keep warm.Combine the peaches, broth, shallots, and lemon zest in the skillet with the drippings. Bring to a simmer and cook 3 minutes until heated through.Remove from heat and stir in the basil. Spoon the sauce and peaches over the chicken.

Note: If using fresh peaches, blanch them in boiling water for 1 minute. Peel, pit, and cut into 1/2-inch-thick wedges to measure 2 cups.

Yield: Makes 4 servings

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Eggplant Penne Recipe

Yield: Makes 5 servings (serving size: 1 cup sauce and 1 cup pasta)

Ingredients

1.     4 1/2 cups (1 1/2-inch) cubed eggplant (about 12 ounces)
2.     3 tablespoons olive oil, divided
3.     1 1/2 cups finely chopped onion
4.     3/4 teaspoon salt, divided
5.     2 garlic cloves, minced
6.     1 cup shiraz or other spicy dry red wine
7.     1 (28-ounce) can whole tomatoes, undrained and chopped
8.     1 bay leaf
9.     1/4 cup kalamata olives, pitted and chopped
10.     1/4 cup chopped fresh or 1 tablespoon dried basil
11.     1/4 cup chopped fresh or 1 tablespoon dried parsley
12.     2 tablespoons chopped fresh or 2 teaspoons dried thyme
13.     1/4 teaspoon black pepper
14.     5 cups hot cooked penne

Preparation

Preheat oven to 425°.Place eggplant in a large bowl; drizzle with 2 tablespoons oil, tossing well to coat. Arrange eggplant in a single layer on a baking sheet; bake at 425° for 15 minutes, stirring once.Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion; sauté 5 minutes (do not brown). Add 1/2 teaspoon salt and garlic, sauté 1 minute. Stir in wine, tomatoes, and bay leaf; bring to a boil. Reduce heat to medium, and cook 20 minutes, stirring occasionally. Stir in eggplant, the remaining 1/4 teaspoon salt, olives, basil, parsley, thyme, and pepper; cook 2 minutes. Serve over hot cooked pasta.

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