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Recipes
Spring Leek Frittata
By Chef_Kate
In a 10-inch nonstick oven-proof skillet or cast-iron skillet, heat the oil over medium heat
- 21/2 tsp. olive oil
- 2 medium leeks, bottom part only, washed and thinly sliced
- 2 garlic cloves, minced
- 1/2 cup reduced-sodium ham, diced
- 2 eggs
- 5 egg whites
- 1/4 cup fat-free milk
- 1 tsp. dried basil
- 1/2 tsp. dried thyme
- Salt and pepper to taste
- 2 Tbsp. shredded reduced-fat Swiss cheese
Spring Lettuce Rolls
By Chef_Kate
Heat the half the oil in a large skillet or wok
- 2 tsp. canola oil, divided
- 2 tsp. minced ginger
- 1 garlic clove, minced
- 4 oz. pressed, extra-firm tofu, cut into 1/2-inch cubes*
- 2 dried Chinese mushrooms, soaked, drained, and cut into thin strips
- 1/2 cup julienned carrots
- 1/2 cup fresh bean sprouts
- 1/2 cup julienned scallions
- 1 Tbsp. reduced-sodium soy sauce
- 1 tsp. dry sherry (optional, not included in nutritional analysis)
- 1 tsp. sesame oil
- 4 Romaine or Boston lettuce leaves
- Garnish
- 2 Tbsp. chopped toasted peanuts
- 2 Tbsp. minced cilantro
- * To press tofu: Wrap the tofu in two layers of paper toweling. Place the tofu on a plate. Add another plate on top of the tofu. Place a weight on the top plate. Let the tofu stand about 1 hour. Remov
Sweet Lettuces with Walnuts
By Chef_Kate
Preheat the oven to 375ºF
- 3 slices bread (preferably whole grain)
- 2 cloves garlic, cut in half lengthwise
- 1/4 cup walnuts
- 3 Tbsp. red wine vinegar
- 1/2 tsp. Dijon mustard
- 2 1/2 Tbsp. walnut oil
- Salt and pepper to taste
- 3 cups Boston lettuce, washed and torn
- 3 cups Bibb lettuce, washed and torn
Sweet Potato Muffins
By Chef_Kate
Preheat the oven to 350°F
- 1 medium sweet potato, peeled and cut into cubes
- 1 1/2 cups all-purpose flour*
- 1 Tbsp. baking powder
- 2 tsp. cinnamon
- 1/2 tsp. nutmeg
- 1/4 tsp. salt
- 1 egg
- 1/2 cup unsweetened applesauce
- 1/3 cup Splenda
- 2 Tbsp. canola oil
- 1 1/2 tsp. vanilla
- *The batter may also be prepared using 1 1/2 cups whole-wheat pastry flour for extra fiber. If using whole-wheat flour, add another 1/4 cup applesauce to the batter.
Vegetable Lo Mein
By Chef_Kate
In a wok over high heat, heat the oil
- 2 tsp. canola oil
- 3 cloves garlic, minced
- 4 scallions, minced
- 1 Tbsp. grated ginger
- 2 carrots, diagonally sliced
- 3 stalks celery, diagonally sliced
- 1 cup shiitake mushrooms, cleaned, stemmed, and sliced
- 1 cup reduced-sodium vegetable broth, divided
- 1 cup broccoli florets
- 3 Tbsp. tamari soy sauce
- 2 Tbsp. dry sherry
- 2 Tbsp. hoisin sauce
- 1/2 tsp. chili puree
- 1 1/2 tsp. sesame oil
- 1 Tbsp. arrowroot
- 2 cups cooked soba or udon noodles (spaghetti can be used if other noodles are unavailable)
- Minced scallions for garnish (not included in nutritional analysis)
Mediterranean Chicken Salad
By Chef_Kate
For dressing: In a screw-top jar, combine lemon juice, mint, basil, oil, honey, and pepper
- 1/3 cup lemon juice
- 2 tablespoons snipped fresh mint
- 2 tablespoons snipped fresh basil
- 2 tablespoons olive oil
- 1 tablespoon honey
- 1/4 teaspoon ground black pepper
- 5 cups shredded romaine lettuce
- 2 cups cut-up cooked chicken breast
- 2 plum tomatoes, cut into wedges
- 1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
- 2 tablespoons pitted kalamata olives, quartered (optional)
- 2 tablespoons crumbled reduced-fat feta cheese
- Whole kalamata olives (optional)
Shitake Filled Steamed Dumplings
By Chef_Kate
Combine all ingredients except wonton wrappers, kale and sauce
- 3 cups (135 g) minced fresh shiitake mushrooms
- 3 scallions, white part and 1 inch (2.5 cm) green, minced
- 1 1/2 cup (105 g) minced Chinese cabbage
- 2 tablespoons (12 g) minced fresh ginger
- 1/8 teaspoon (0.6 ml) dark sesame oil
- 1/4 teaspoon (1.25 ml) five-spice powder
- 1/4 to 1/2 teaspoon (1.25 to 2.5 ml) crushed hot pepper flakes, or to taste
- 1 1/2 tablespoons (6 g) minced cilantro
- 1 1/2 tablespoons (22.5 ml) reduced-sodium soy sauce
- 45 wonton wrappers
- small leaves of flowering kale
- Hot Mustard Dipping Sauce
Beef Brisket with Oranges
By Chef_Kate
Preheat oven to 325°F (160°C), Gas Mark 3
- 1 tablespoon (15 ml) walnut oil
- 1 4-to 4 1/2-pound boneless first-cut beef brisket, trimmed of all fat
- 3 large onions, about 1 pound (480 g), sliced and separated into rings
- 3 large garlic cloves, thinly sliced
- 2 teaspoons (10 ml) ground cinnamon
- freshly ground pepper to taste
- 1/2 teaspoon (2.5 ml) ground ginger
- 1 teaspoon (5 ml) paprika
- 2 teaspoons (10 ml) grated orange zest
- 8 large fresh plum tomatoes, seeded and finely chopped
- 2 cups (480 ml) low-sodium canned beef broth
- 2 small navel oranges
- 1 1/2 tablespoons (22.5 ml) ground walnuts
Apple-Smoked Pork Loin
By Chef_Kate
At least 1 hour before cooking, soak wood chips or chunks in enough water to cover
- 3 cups apple wood or orange wood chips or 6 to 8 apple wood or orange wood chunks
- 1 2- to 2-1/2-pound boneless pork top loin roast (single loin)
- 2 teaspoons dried oregano, crushed
- 4 cloves garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon coarsely ground black pepper
Broiled Asian Steak
By Chef_Kate
In a shallow glass dish, combine marinade ingredients, mixing well
- Marinade:
- 1 garlic clove, minced
- 1 tablespoon (15 ml) canola oil
- 1 tablespoon (15 ml) fresh lemon juice
- 1 teaspoon (5 ml) Worcestershire sauce
- 1 teaspoon (5 ml) soy sauce
- 1 teaspoon (5 ml) wasabi paste (Japanese horseradish) or 2 teaspoons (10 ml) prepared horseradish
- 1/4 teaspoon (1.25 ml) fresh ground pepper
- few drops liquid hot pepper sauce
- 2 pounds (960 g) top round steak, cut 1-inch (2.5 cm) thick and trimmed of all fat