MINI girl

Sweet Italian Sausage with Kale, Yellow Peppers, and Egg Noodles

Kale is very low in calories but very high in nutrients - such vitamins A, K, and C, fiber, calcium, and iron. It is also a great choice for someone who is watching their triglyceride levels, since it is a dark green cruciferous vegetable. Sweet Italian turkey sausage and yellow peppers are a delicious complement.

Yield: 2 to 4 servings

Ingredients:
3 Tbsp olive oil
3 sweet Italian turkey sausages, casings removed
4 shallots, peeled and sliced
2 small cloves garlic, thinly sliced
1 yellow bell pepper, seeded, thinly sliced
1 bunch kale, tough stems removed, coarsely chopped and rinsed to remove dirt
1/4 to 1/2 lb yolk-free egg noodles (such as No Yolks brand)
1/3 cup chicken broth
1/3 c finely grated Pecorino Romano cheese

Method:

1. Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking. Cook sausage (breaking up any lumps), shallots, garlic and peppers until sausage is browned, about 5 to 7 minutes.
2. Meanwhile, blanch kale in a 6-quart pot of boiling salted water, uncovered, 5 minutes. Remove kale from water (save water in pot) and place kale in a colander to drain. Return cooking water in pot to a boil, and then cook pasta in it, uncovered, until al dente. Reserve 1/4 cup pasta-cooking water. Drain pasta in a colander.
3. While pasta cooks, add kale to sausage in skillet and sauté, stirring frequently, until just tender, about 5 minutes. Add broth, stirring and scraping up any brown bits from bottom of skillet. Add cooked pasta and 1/4 cup reserved cooking water to skillet, tossing until combined. Stir in cheese and serve immediately, with additional cheese on the side.

© Susanne Leighton-Brooder, 2008

Seared Tuna Steaks with Sesame Crust

I was craving seared rare tuna steaks for Valentine's Day, so I made up this recipe. It was delicious, and the lovely pink tuna steak is the perfect color for the holiday.

If you have never had Israeli Couscous before, I highly recommend it as a side dish for its ease of preparation. The tomato and avocado salad pairs perfectly with the tuna.

Yield: 2 servings

Ingredients:
2 sashimi-grade tuna steaks, sliced 1" thick, about 10-12 oz each
1/2 cup low sodium soy sauce
2 tsp tamarind concentrate
2 tsp minced fresh ginger
1/2 tsp sugar or honey
1 clove garlic, minced
2 tsp sesame seeds
1 tsp crushed red pepper flakes
finely grated zest of 1/2 lime
1 Tbsp peanut oil
1 tsp toasted sesame oil
1/2 lime, juiced

Method:

1. Place tuna steaks in a zip-top bag or non-reactive container. Whisk together soy sauce, tamarind concentrate, ginger, sugar or honey, garlic, sesame seeds, red pepper flakes, and lime zest. Marinate for 20 to 30 minutes.
2. Heat peanut oil and sesame oil in large, heavy skillet over medium-high heat until almost smoking.
3. Remove each tuna steak from marinade, but keep as much ginger and sesame seeds as possible clinging to the tuna steaks.
4. Sear tuna steaks for 2 minutes per side for rare - it should be very pink and cool inside, but with a dark golden crust on the outside. Remove to a warm plate and allow to stand for a minute or so, and then serve.
   

© Susanne Leighton-Brooder, 2008

Avocado and Grape Tomato Salad

This salad goes great with seared or grilled fatty fish, such as tuna steaks or salmon.

Yield: 2 servings

Ingredients:
1/2 pint grape tomatoes, halved
1 ripe avocado, skinned, pit removed, large dice
2 scallions, thinly sliced
1/2 lime, juiced
1/2 tsp kosher salt
freshly ground pepper
1 Tbsp fresh cilantro, chopped (or 1/2 tsp dried cilantro)

Method:
Combine ingredients in a bowl, and toss gently to combine.

© Susanne Leighton-Brooder, 2008

Israeli Couscous

This is a very easy, neutral side dish that goes with a lot of entrees. Israeli couscous grains are much larger than traditional couscous, making it fun to eat.

Yield: 2 servings

Ingredients:
2 cups water or chicken broth
1 cup Israeli couscous
1 tsp olive oil
1/2 tsp kosher salt

Method:

1. Bring water or broth to a boil.
2. Add couscous, oil and salt. Stir to combine.
3. Simmer for 10 to 12 minutes or until tender to the bite.
4. Drain and cool to room temperature.

© Susanne Leighton-Brooder, 2008

Fontina and Prosciutto Stuffed Pork Chops with Roasted Grapes

I saw Tyler Florence make this recipe on the Food Network and it looked delicious. It really is fabulous. Serve with grilled polenta if desired.

For more information on brining pork, visit What's Cooking America.

Yield: 4 servings

Ingredients:
Brine:
2 quarts water
1/4 cup sugar
1/4 cup kosher salt
4 fresh thyme sprigs
10 cloves
6 allspice berries

4 bone-in pork chops, about 1 1/2 inches thick
8 slices (about 3 ounces) prosciutto
4 slices (about 3 ounces) fontina
1/2 cup chicken stock
4 tablespoons unsalted butter, chilled
4 sprigs flat-leaf parsley, for garnish
1 pound red grapes, on the vine, cut into clusters
4 Tbsp extra-virgin olive oil
Kosher salt and freshly ground black pepper

Method:

1. Make a brine by combining the water, sugar, salt, thyme sprigs, clove and all-spice berries in a re-sealable bag. Add the pork chops, seal up the bag and put in the refrigerator for about 30 minutes or up to 8 hours.
2. Preheat oven to 425 degrees F.
3. Drain the pork chops and pat dry. Using a paring knife, make a horizontal cut into the center of each chop to make a pocket. Stuff a slice of fontina and prosciutto inside each pocket and secure with a toothpick.
4. Set 2 large cast iron skillets over medium-high heat and add 2 Tbsp extra-virgin olive oil to each skillet. Add 2 chops to each of the skillets and cook for 4 to 5 minutes until golden. Turn chops, push to 1 side and set grape clusters in pan. Place the pans in the oven, and roast for 5 to 7 minutes until cooked through and cheese has melted. Remove from oven when done and set chops and clusters of roasted grapes aside on a plate - keep warm.
5. Consolidate juices into 1 pan and set over medium heat. Add chicken stock to the pan, scraping the bottom to extract all the flavors. Whisk in the cold butter to thicken sauce. Season with salt and pepper.
6. To serve, set 1 pork chop on each plate on top of a slice of grilled polenta, garnish with a cluster of roasted grapes and drizzle with pan sauce.

Adapted from a recipe by Tyler Florence

Grilled Polenta

Yield: 4 servings (2 slices per serving)

Ingredients:
1 package pre-cooked polenta, such as Melissa's
olive oil or non-stick spray
kosher salt and freshly ground pepper

Method:

1. Pre-heat grill pan to medium-high.
2. Remove polenta from package and slice into 8 slices of uniform thickness. Brush each side with a little olive oil or spray with non-stick spray. Season with salt and pepper.
3. Grill for 7 to 10 minutes per side, or until brown grill marks appear.

Nutrition information:
Calories: 80
Calories from Fat 0
Total Fat 0g
Saturated Fat 0g
Cholesterol 0mg
Sodium 300mg
Total Carbohydrate 16g
Fiber less than 1g
Sugars 2g
Protein 2g

© Susanne Leighton-Brooder, 2008

Fresh Spring Rolls

These are fun to make and delicious finger food. Set up the ingredients and have a 'build your own' spring roll bar for your friends. Or have them for a casual, light supper like we did. The variations are endless...choose some of the ingredients below and be creative!

Ingredients:
spring roll wrappers (rice paper), 8" diameter
thin rice noodles

Vegetable Suggestions:
carrots, peeled, shredded or cut into thin matchsticks
cucumber, peeled, cut into thin matchsticks
yellow or red bell peppers, thinly sliced
bean sprouts
mixed baby greens
shredded napa cabbage

Flavoring Suggestions:
fresh basil leaves
fresh mint leaves
fresh cilantro leaves

Protein Suggestions:
tofu, diced
cooked chicken, shredded
cooked shrimp, sliced in half
cooked steak, thinly sliced

Method:

1. Soak rice noodles in hot water for 10 minutes, or until very soft. Drain and set aside.
2. Soak a wrapper in hot water until very pliable (30-60 seconds). Lay on a flat work surface.
3. Lay a few of the vegetables, flavorings, and protein of choice on the wrapper. Ingredients should be on the half of the wrapper closest to you.
4. Roll the wrapper starting with the edge nearest to you, tucking in the sides as you go. (If tucking in the sides seems too difficult just skip that part, like we did.)
5. Place on a serving plate and continue rolling remaining spring rolls.
6. Whisk together dipping sauce(s) and serve immediately.

Dipping Sauce #1:
2 Tbsp fresh lime juice
1 Tbsp fish sauce (nam pla)
1 Tbsp water
1 Tbsp chile paste with garlic
1 tsp sugar
1 tsp toasted sesame oil
2 tsp rice wine vinegar

Dipping Sauce #2:
2 Tbsp fresh lime juice
3 Tbsp creamy peanut butter
3 Tbsp low-sodium soy sauce
2 Tbsp honey or sugar
1 Tbsp Sriracha

© Susanne Leighton-Brooder, 2008

Arugula Salad

Arugula is a lovely salad green - it has a fresh, peppery bite that pairs nicely with sweet clementines.

Yield: 4 servings

Ingredients:
4 c arugula
4 clementines, peeled, sections separated
2 c grated or shaved Parmesan
2 Tbsp raspberry champagne vinegar (such as B.R. Cohn)
4 Tbsp extra-virgin olive oil
1/2 tsp freshly ground black pepper

Method:
In a bowl, combine the arugula, clementine sections, and Parmesan. Drizzle with vinegar and oil. Season with pepper. Toss to combine.

© Susanne Leighton-Brooder, 2008

Healthy Peanut Butter Cookies

I was skeptical of substituting Smart Balance for all of the butter, but they turned out just great! These cookies are actually quite addictive; try a batch and see for yourself! They are guilt free.

Yield: about 3 dozen cookies

Ingredients:
1 c Smart Balance® Extra Virgin Olive Oil spread
3/4 c Splenda® brown sugar blend
3/4 c granulated sugar
1 egg
1/4 egg substitute, such as Egg Beaters® (or egg whites)
1 tsp pure vanilla extract
1 c all natural peanut butter (unsweetened)
1 1/4 c flour
1 c bran cereal (uncooked bran buds)
3/4 c rolled oats or plain oatmeal, uncooked
2 tsp baking soda
1/4 tsp salt

Method:

1. Pre-heat oven to 350°F. Line baking sheets with parchment paper.
2. Heat Smart Balance until partially melted. Place in mixing bowl with brown sugar blend, sugar, egg, egg substitute, vanilla, and peanut butter. Mix well on low speed.
3. In a separate bowl, combine flour, bran cereal, oats, baking soda, and salt. Stir this mixture into the peanut butter mixture. Blend well on low speed.
4. Drop dough by rounded teaspoonfuls onto prepared baking sheet. Bake at 350°F for about 15 minutes or until just done. Cool for a couple minutes on the pan, and then remove to a wire rack to finish cooling.

Low calorie, low sugar, low fat

© Susanne Leighton-Brooder, 2008

Roasted Salmon with Fennel

I served this with quinoa pilaf. It was delicious and super healthy!

Yield: 4 servings

Ingredients:
2 small fennel bulbs, cut into 1/2-inch wedges
6 shallots, chopped
4 cloves garlic, smashed
1 cup cherry or grape tomatoes
2 teaspoons extra-virgin olive oil
1/2 bunch fresh thyme sprigs
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
4 6-ounce salmon fillets, skinned
1 lemon, halved

Method:

1. Heat oven to 400° F.
2. In a roasting pan, toss the fennel, shallots, garlic, tomatoes, thyme, 1/2 teaspoon of the salt, 1/4 teaspoon of the pepper, and the oil. Spread evenly and roast for 20 minutes.
3. Move the vegetables towards the edges of the pan and place the salmon in the center; redistribute the vegetables around the salmon. Squeeze the lemon halves over the salmon. Sprinkle the salmon with the remaining salt and pepper.
4. Return to oven and roast until the salmon is the same color throughout and flakes easily, 10 to 12 minutes (about 10 minutes for each inch of thickness).
5. Serve immediately, with quinoa pilaf or rice.

© Susanne Leighton-Brooder, 2007

Quinoa Pilaf

Yield: 6 servings

Ingredients:
2 Tbsp olive oil
1 medium onion, finely chopped
2 celery ribs, finely diced
2 carrots, finely diced
3 cloves garlic, minced
2 c quinoa, rinsed thoroughly through a fine sieve
4 c vegetable broth
kosher salt, to taste
freshly ground pepper, to taste

Method:

1. Heat olive oil in a large skillet over medium-high heat. Add onion and cook until soft, about 3 minutes.
2. Add celery, carrots and garlic, cooking until soft, about 5 minutes.
3. Add quinoa and broth. Bring to a boil over high heat, then reduce heat to medium-low. Simmer, covered, 10-20 minutes or until water is absorbed.
4. Season with salt and pepper.

© Susanne Leighton-Brooder, 2007

Creamy Chicken (or Turkey) and Barley Soup

I am on a quest for healthier grains and low-cholesterol / low-fat foods, in order to help my husband lower his cholesterol. One grain I purchased recently was barley. It was delicious in this soup, which is chock-full of vegetables and diced turkey.

To lower the glycemic index of the potatoes, boil them first and then chill overnight in the refrigerator. Dice, and add to recipe at the end (with the turkey).

Soaking the barley will soften it and allow it to cook faster. If you do not soak the barley it will need to be cooked longer.

Yield: 6-8 servings

Ingredients:
2 Tbsp Smart Balance® Extra Virgin Olive Oil spread
2 c peeled, chopped onions
2 c peeled, diced carrots
2 c diced celery
2 cloves garlic, peeled and minced
8 medium red potatoes, peeled and diced
½ c barley
6 c low-salt chicken broth (organic, if possible)
2 bay leaves
1 tsp dried thyme
½ tsp dried basil
½ tsp dried oregano
½ c white wine
¼ c 1% milk
¼ c low-fat sour cream
2 c cooked chicken or turkey breast meat, diced
kosher salt
freshly ground black pepper
¼ c fresh parsley, minced

Method:

1. In a large stockpot, melt the Smart Balance® and saute’ the onions, carrots, celery and garlic until soft.
2. Add the potatoes (if uncooked), barley, stock, bay leaves, and thyme. Cook, partially covered, for 1 hour (adding more broth if desired). Taste the barley; it should be al dente but not any chewier than that. If it is still pretty chewy, continue cooking another 30 minutes.
3. Mix together the milk and sour cream in a small bowl. Add this mixture along with the wine, chicken or turkey to the soup. (Also, if using cooked potatoes, add them now.) Stir until all ingredients are hot. Season with salt and pepper to taste.
4. Serve garnished with fresh parsley.

Adapted from a recipe by Lucia Watson in her cookbook, Savoring the Seasons of the Northern Heartland.