Recipe of the Day: Baked Salmon with Tomatoes, Spinach & Mushrooms

Serves 4 – Recipe from http://www.kraftfoods.com

 All you need:
4 (4 oz each) salmon fillets
2 c. chopped fresh spinach
1 c. sliced mushrooms
1 medium tomato, chopped
1/3 c. Kraft™ sun-dried tomato dressing

All you do:

1. Place salmon fillets, skin-sides-down, in 13-by-9-inch baking dish sprayed with cooking spray.
2. Mix remaining ingredients until well blended; spoon over salmon.
3. Bake at 375°F for 20 to 25 minutes or until salmon flakes easily when tested with fork.

Daily nutritional values:
25% vitamin A
10% vitamin C
4% calcium
10% iron

Nutrition information per serving:
Calories: 190
Carbohydrate: 5g
Cholesterol: 60mg
Dietary Fiber: 1g
Fat: 7g
Protein: 24g
Saturated Fat: 1g
Sodium: 320mg
Sugar: 3g

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Recipe of the Day: Mandarin Orange Spinach Salad

Serves 6

Recipe from Hy-Vee

All you need:
1 c. (one 11-oz can) mandarin oranges, rinsed and drained
2 cups chopped fresh cauliflower
1/4 c. chopped green bell pepper
2 3/4 cups fresh torn spinach leaves, stems discarded
1/4 c. fat-free ranch dressing
1/2 c. unsweetened orange juice
2 tbsp fat-free mayonnaise

All you do:

1. In a large bowl, combine mandarin oranges, cauliflower, green pepper, and spinach leaves.
2. In a small bowl, combine dressing, orange juice, and mayonnaise.
3. Add dressing mixture to spinach mixture. Toss gently to combine. Serve at once.

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Recipe of the Day: Curried Veggie Skewers

Recipe by Chef Devin Alexander – eyecareAmerica

 INGREDIENTS:    

•  24 zucchini rounds – ¼ inch thick
• Eight 2-inch red onion squares
• 4 cherry tomatoes
• 4 small button mushrooms
• 1 teaspoon red curry paste
• ½ teaspoon extra virgin olive oil
• 2 metal skewers or 2 wooden skewers soaked in water for at least ½ hour

 COOKING INSTRUCTIONS:

 If you love kebabs and skewered veggies as much as I do, it’s worth purchasing metal skewers.  You can get them at most cooking stores, in home improvement stores near the barbecue grills, and even at many grocery stores these days.  Just be sure to get rustproof ones.  If you prefer the wooden ones, they’ll need to be soaked in water for at least ½ hour so they don’t burn on the grill.  The metal ones are good to go immediately.

 Preheat a grill to high.  Combine the zucchini, onion, tomatoes, mushrooms, curry paste, and olive oil in a medium bowl.  Toss until the veggies are well coated.  Skewer 2 zucchini rounds, leaving a little space between the pieces so they will cook evenly.  Next, skewer 2 onion squares, followed by 2 zucchini rounds, 1 tomato, 2 zucchini rounds and 1 mushroom.  On the same skewer, repeat.  Then follow the same procedure to create a second skewer.  Turn the grill to low and place the skewers side by side on the grill.  Grill for 5-6 minutes per side, or until some of the tomato skins begin to split and the other veggies are tender.  Serve immediately.

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Recipe of the Day: Whole Wheat Penne with Spinach and Gorgonzola

Recipe from the American Optometric Association

Ingredients:

       10 oz. uncooked whole wheat penne pasta

       Olive oil cooking spray

       1 1/2 cup yellow onion, diced (~ 1 medium onion)

       3 large clove garlic, minced

       1/2 cup chicken broth

       3 Roma tomatoes, chopped (~2 cups)

       1 (6-ounce) bag fresh baby spinach

       1/3 cup fresh basil, chopped or 1 teaspoon dried basil

       Salt and pepper to taste

       2/3 cup crumbled gorgonzola cheese

       1/3 cup pine nuts (optional)

Directions

1. Cook pasta according to package directions, without salting water.
2. While pasta is cooking, spray a large, non-stick frying pan with cooking spray. Heat over medium-high heat. Add onions, then stir and cook until slightly transparent, approximately 5 minutes. Add garlic, stir and cook for another minute. Add broth and let simmer for 3 minutes. Add tomatoes, toss, and simmer for 2 minutes. Add spinach and basil, cook and stir for approximately 2 minutes, or until leaves wilt. Remove from heat and salt/pepper to taste.
3. Drain pasta and add to spinach mixture. Thoroughly toss. Serve on a platter and top with gorgonzola and pine nuts.

Makes 6 servings.

Nutritional Information (per serving): 300 Calories; 25% fat (8.3 g total, 2.8 g saturated), 57% carbohydrate (43 g), 18% protein (13.5 g), 8 mg cholesterol, 8.6 g fiber, 27 mg vitamin C, 1.33 mg vitamin E, 271 mg sodium.

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Recipe of the Day: PAPAYA RISOTTO WITH MANGOS AND TOASTED ALMONDS

PAPAYA RISOTTO WITH MANGOS AND TOASTED ALMONDS

 Recipe from eyecareAmerica

 INGREDIENTS:

•  1 cup papaya – diced
• 1 white onion – diced
• 1 mango – julienned
• 2 cups Arborio rice
• 2 Tbls butter
• ½ cup parmesan cheese
• ½ cup toasted almonds
• ½ cup white wine
• olive oil
• salt

 COOKING INSTRUCTIONS:

 1. Saute diced papaya with ½ of the white onion in a pan with olive oil until they soften and lose their color

2. Put onion and papaya into food processor and blend

3. In separate, 6 quart pan, sauté the rest of the white onion

4. Add Arborio rice and continue to toast the rice with olive oil and salt

5. Deglaze pan with ½ cup white wine

6. Add water to cover the rice by ½ inch

7. Cook rice to “al dente”, stirring occasionally. (You may need to continue adding water)

8. When rice is done, add 2 tablespoons of butter and ½ cup of parmesan cheese along with the papaya mixture

9. Top with julienned mango and tossed almonds

 Serves 4

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Recipe of the Day: Roasted Sweet Potatoes with Spinach

Recipe from the Dole Nutrition Institute

Ingredients

3 pounds Dole Sweet Potato

¼ cup, plus 2 tsp. olive oil, divided

1 tbls. Dried parsley, crushed

1-1/4 tsp. onion salt, divided

¾ tsp. dried basil leaves, crushed, divided

½ tsp. dried oregano, crushed, divided

2 cloves garlic, finely chopped

8 ounces Dole white mushrooms, sliced

1 bag (9oz.) Dole Spinach

Directions

1. Preheat oven to 400 F.
2. Coat large baking sheet with vegetable cooking spray
3. Peel potatoes; cut into 1- to 1-1/2 inch pieces; place in bowl of cold water.
4. Place 1/4 cup oil, parsley, 1 tablespoon onion salt, 1/2 teaspoon basil, and 1/4 teaspoon oregano into gallon-size food-storage bag.
5. Drain potatoes; place in bag and close securely. Vigorously shake bag to coat potatoes.
6. Spread evenly on prepared baking sheet.
7. Bake 30 to 40 minutes or until golden brown, stirring halfway through.
8. Remove potatoes and place on large serving platter.
9. Heat remaining 2 teaspoons oil in large nonstick pot.
10. Cook garlic until tender; stir in mushrooms and cook over medium-high heat 3 minutes.
11. Add remaining 1/4 teaspoon each onion salt, basil and oregano.
12. Stir in spinach; cook and stir another 3 minutes or until spinach is wilted.
13. Spoon over potatoes and mix gently.

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Recipe of the Day: LUSCIOUS GRAPEFRUIT MERINGUE

LUSCIOUS GRAPEFRUIT MERINGUE

Chef Janette Barber – eyecareAmerica

 INGREDIENTS:      

•  3 egg whites
• 1 teaspoon vanilla extract
• ¼ teaspoon cream of tartar
• ¼ teaspoon salt
• ¼ cup confectionary sugar
• 2 large pink grapefruits, halved, sections pre-cut for easier eating.

 COOKING INSTRUCTIONS:

 Pre-heat oven to 350 degrees F.  In a medium bowl, use an electric mixer to beat the egg whites with the vanilla, cream of tartar, and the salt until foamy.  Gradually add the confectionary sugar and continue beating until the mixture is shiny and forms stiff peaks.  Cover the surface of each grapefruit half completely with generous gobs of meringue and bake for 15 or 20 minutes until lightly browned.  Serve immediately.

 YIELD:  4 servings

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Recipe of the Day: CAESAR PASTA PRIMAVERA

CAESAR PASTA PRIMAVERA

Recipe from Mr. Food – eyecareAmerica

 Serving Size: 1/6 recipe, Total Servings 6

 INGREDIENTS:

•  1 (12-ounce) package regular or multi-grain bow-tie pasta
• 2 tablespoons olive oil
• ¼ pound asparagus, cut into 1-1/2 inch pieces
• 1/4 pound snow peas, trimmed
• 2 medium carrots, thinly sliced
• 1 medium sized yellow or red bell pepper, cut into 1- inch chunks
• 3 medium plum tomatoes, cut into thin wedges
• 3 garlic cloves, minced
• 1 (14-1/2 ounce) can ready-to-serve reduced-sodium chicken or vegetable broth
• 1 (1.2-ounce) package dry Caesar dressing mix
• 2 tablespoons grated Parmesan cheese (optional)

COOKING INSTRUCTIONS:

 1. Cook pasta according to package directions, omitting the salt; drain.  Meanwhile, in a large skillet, heat olive oil over medium heat and sauté asparagus, snow peas, carrots, and bell pepper 2 minutes.  Stir in tomatoes and garlic.

 2. In a small bowl, combine broth and dressing mix; pour over vegetables and bring to a boil.  Reduce heat to low and simmer 5 to 7 minutes, or until vegetables are crisp-tender, stirring occasionally.

 3. In a large bowl, combine hot pasta and vegetable mixture; add Parmesan cheese, if desired, and toss until well coated.  Serve immediately.

For more information on vision and nutrition please visit www.nutrifEye.com.

Recipe of the Day: CITRUS AND SESAME GRANOLA

CITRUS AND SESAME GRANOLA

Recipe from  Chef Domenica Catelli – eyecareAmerica

 INGREDIENTS:

•  * 2 lemons, zested
• * ½ lemon, juiced
• * 1 ½ oranges, zested & juiced
• * 1/3 cup of extra virgin olive oil
• * ½ cup pure maple syrup (or ¼ cup maple & ¼ cup honey)
• * 2 egg whites
• * 1 tablespoon vanilla extract
• * 4 cups organic rolled oats
• * 1 cup raw cashews
• * ½ cup raw almonds or pecans
• * ½ cup raw sunflower seeds
• * ¼ cup raw sesame seeds
• * ½ cup unsweetened dried coconut
• * ¼ cup flaxseed, ground
• * ¼ cup wheat germ
• * 1 cup dried fruit (preferably peaches, apricots, and papaya)
• * ½ cup plain or flavored organic kefir

COOKING INSTRUCTIONS:

Heat oven to 350 degrees.  Stir zest, juice, extra virgin olive oil, syrup, egg whites, and vanilla together in a medium bowl.  In a large bowl, mix the oats, ½ of the nuts, ½ of the sunflower seeds, all the sesame seeds and the coconut.  Stir in syrup mixture.  Spread thinly on two cookie sheets covered in parchment paper or tinfoil for easy cleanup.  Bake for 15 minutes then stir granola on trays with a wooden spoon.  Continue to bake for seven more minutes or until golden brown.  Remove and cool. Stir in remaining nuts, flax seed, wheat germ and dried fruit.  When completely cooled, store in airtight containers and enjoy for up to a month or keep in freezer for up to 6 months.

Serve with organic kefir and enjoy!      

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Recipe of the Day: PESTO –STUFFED BEEF

PESTO –STUFFED BEEF

Recipe from Chef Jim Coleman – eyecareAmerica

 INGREDIENTS:

4 – 5 oz NY strip steaks (trimmed of fat)

• ¼ tsp salt
• ¼ tsp pepper

PESTO INGREDIENTS:

• 1 ½  cups lightly packed spinach leaves, snipped
• ½ cup  fresh basil
• 8 to 10 cloves garlic, minced (2 tbl)
• 3 tbl Filippo Berio olive oil
• 1 tbl grated Parmesan
• 1 tbl pecans
• 1 tbl wheat germ

 STEAK:

Make 1 inch long slits along the edge of the steak, working the tip of the knife to form a pocket.  Season with salt and pepper.

TO MAKE PESTO:

 Combine spinach, basil, garlic, olive oil, Parmesan, and pecans; puree in food processor until smooth.  Stir in the wheat germ.  Season with salt and pepper and mix well.  Stuff mixture into pockets in meat.  Brush steaks with olive oil.

 GRILL:

 Arrange medium coals around a drip pan in a grill with a hood.  Test for medium-low heat above the pan.  Place meat on grill rack over drip pan but not over coals.  Insert a meat thermometer; lower the grill hood.  Grill for 4-5 minutes or until the meat thermometer registers the desired temperature (160 degrees F for medium, 170 degrees F for well done).  Add more coals as necessary.  Let meat stand, covered, for 10 minutes (its temperature will rise slightly).

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