Kasha Pilaf Recipe

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

Spicy Jerk Chicken Recipe

Yield: serves 4 (serving size: 2 chicken thighs, 1 1/3 cups rice mixture, and 1 tablespoon sauce) Ingredients2 teaspoonsdried thyme1 teaspoonground allspice1 onion, peeled and quartered (about 1/2 pound)8 garlic cloves, peeled2 serrano chiles, seeded2 tablespoonsfresh lime juice8 chicken thighs, skinned (about 3 pounds)Cooking spray2 teaspoonsolive oil3/4 cupuncooked jasmine rice1 (15.75-ounce) can fat-free, less-sodium chicken broth2 1/2 cups(1/2-inch) cubed peeled sweet potato1 (15-ounce) can black beans, rinsed and drained1/4 cupPickapeppa sauce, optional4 lime wedgesPreparation 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 …

Spice Rubbed Flank Steak Recipe

Ingredients    1 tablespoon brown sugar    1/2 teaspoon ground cumin    1/2 teaspoon salt    1/2 teaspoon garlic powder    1/2 teaspoon ground ginger    1/2 teaspoon ground cinnamon    1/4 teaspoon black pepper    1 (12-ounce) flank steak, trimmed    Cooking sprayPreparation
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)

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

Fruit Bubble Drink Recipe

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

Chicken Saute with Peaches and Basil Recipe

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

Eggplant Penne Recipe

Yield: Makes 5 servings (serving size: 1 cup sauce and 1 cup pasta) Ingredients    4 1/2 cups (1 1/2-inch) cubed eggplant (about 12 ounces)    3 tablespoons olive oil, divided    1 1/2 cups finely chopped onion    3/4 teaspoon salt, divided    2 garlic cloves, minced    1 cup shiraz or other spicy dry red wine    1 (28-ounce) can whole tomatoes, undrained and chopped    1 bay leaf    1/4 cup kalamata olives, pitted and chopped    1/4 cup chopped fresh or 1 tablespoon dried basil    1/4 cup chopped fresh or 1 tablespoon dried parsley    2 tablespoons chopped fresh or 2 teaspoons dried thyme    1/4 teaspoon black pepper    5 cups hot cooked pennePreparationPreheat 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; sautĂ© 5 minutes (do not brown). Add…