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Recipes
Reduced-Fat General Tso's Chicken
By cserumga
a
- CHICKEN
- Vegetable oil spray
- 5 cups (5 ounces) cornflakes
- 1/4 cup all-purpose flour
- 3 large egg whites
- 1 1/2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
- SAUCE
- 1 2/3 cups water
- 1/3 cup soy sauce
- 1/4 cup apricot jam
- 3 tablespoons hoisin sauce
- 2 tablespoons cornstarch
- 1 tablespoon balsamic vinegar
- 2 teaspoons canola oil
- 4 garlic cloves, minced
- 1 tablespoon grated fresh ginger
- 1/4 teaspoon red pepper flakes
Sesame Green Beans
By cserumga
Steam green beans covered in 1/2-inch boiling water for 2 minutes
- 1 1/2 pounds green beans, washed and trimmed
- 1 tablespoon wok or vegetable oil, 1 turn of the pan in a slow stream
- 1 teaspoon dark sesame oil, several drops or a drizzle
- 1/2 teaspoon crushed red pepper flakes
- 2 tablespoons toasted sesame seeds (a handful)
- Coarse salt
Carolina Crab Boil Recipe
By cserumga
1 serving equals 420 calories, 12 g fat (3 g saturated fat), 143 mg cholesterol, 2,206 mg sodium, 37 g carbohydrate...
- 2 teaspoons canola oil
- 1 package (14 ounces) smoked turkey sausage, cut into 1/2-inch slices
- 2 cartons (32 ounces each) reduced-sodium chicken broth
- 4 cups water
- 1 can (12 ounces) light beer or 1-1/2 cups additional reduced-sodium chicken broth
- 1/4 cup seafood seasoning
- 5 bay leaves
- 4 medium ears sweet corn, cut into 2-inch pieces
- 1 pound fingerling potatoes
- 1 medium red onion, quartered
- 2 pounds cooked snow crab legs
- Pepper to taste
Beef Tacos with Salsa Verde
By cserumga
Directions Heat the vegetable oil in a large skillet over medium-high heat
- 1 tablespoon vegetable oil
- 1 3 -pound boneless beef chuck roast
- 1/2 teaspoon ground cumin
- Kosher salt and freshly ground pepper
- 1 16 -ounce jar salsa verde
- 1/2 white onion, thinly sliced
- 2 cloves garlic, smashed
- 1/2 cup chopped fresh cilantro
- 12 corn tortillas, warmed
- Shredded lettuce and chopped tomatoes, avocado and/or radishes, for topping
- Lime wedges, for serving
Chicken & Summer Vegetable Tostadas
By cserumga
Amount per serving Calories: 371 Fat: 11g Saturated fat: 4
- 2 teaspoons canola oil
- 1 teaspoon ground cumin
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 12 ounces chicken breast tenders
- 1 cup chopped red onion (about 1)
- 1 cup fresh corn kernels (about 2 ears)
- 1 cup chopped zucchini
- 1/2 cup salsa verde
- 3 tablespoons chopped fresh cilantro, divided
- 4 (8-inch) fat-free flour tortillas
- Cooking spray
- 3 ounces Monterey Jack cheese, shredded (about 3/4 cup)
Blue Cheese Souffle Recipe
By cserumga
1 serving equals 95 calories, 5 g fat (3 g saturated fat), 111 mg cholesterol, 335 mg sodium, 5 g carbohydrate, tra...
- 5 egg whites
- 6 tablespoons grated Parmesan cheese, divided
- 3 tablespoons all-purpose flour
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- Dash ground nutmeg
- Dash cayenne pepper
- 1 cup fat-free milk
- 1/3 cup crumbled blue cheese
- 4 egg yolks
- 1/8 teaspoon cream of tartar
Spaghetti With Spicy Scallop Marinara Sauce
By cserumga
Per serving: Calories 449; Fat 5 g (Saturated 1 g); Cholesterol 28 mg; Sodium 177 mg; Carbohydrate 75 g; Fiber 15 g
- Kosher salt
- 12 ounces multigrain spaghetti
- 1 tablespoon extra-virgin olive oil, plus more for drizzling
- 3 cloves garlic, thinly sliced
- 1/4 to 1/2 teaspoon red pepper flakes, plus more to taste
- 1 28-ounce can whole San Marzano tomatoes, crushed by hand
- 1 1-inch piece parmesan cheese rind
- 1 cup loosely packed fresh basil, sliced, plus more for topping
- 3/4 pound bay scallops
Shrimp Fra Diavolo with Linguine
By cserumga
1. Bring 4 quarts water to rolling boil, covered, in large Dutch oven or stockpot
- 1 pound medium-large shrimp (preferably 31 to 35 count), peeled (and deveined, if desired), preferably Gulf or Mexican Whites
- 1 teaspoon crushed red pepper flakes (or more, to taste)
- 6 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons table salt
- 1/4 cup Cognac or brandy
- 4 tablespoons minced garlic (about 12 medium or 8 large cloves)
- 1/2 teaspoon granulated sugar
- 1 (28-ounce) can diced tomatoes , drained
- 1 cup medium-dry white wine , such as Sauvignon Blanc
- 1/4 cup minced fresh parsley leaves
- 1 pound linguine or spaghetti
Walleye in Parchment with Lemon & Dill
By cserumga
Per serving: 215 cal, 28g protein, 3g carb, 10g total fat, 145mg chol, 80mg sodium, 1g fiber
- 6 Tbsp unsalted butter, at room temperature
- 4 walleye fillets, 4-6 oz each
- 1 lemon, thinly sliced
- 4-8 sprigs fresh dill
- 4-8 fresh flat-leaf parsley sprigs
- 8 dashes of Tabasco or other hot sauce
- salt and black pepper
Hungarian Beef Stew
By cserumga
1. Adjust oven rack to lower-middle position and heat oven to 325 degrees
- 1 (3 1/2- to 4-pound) boneless beef chuck-eye roast, trimmed of excess fat and cut into 1 1/2-inch cubes (see note)
- Salt
- 1/3 cup sweet paprika (see note)
- 1 (12-ounce) jar roasted red peppers, drained and rinsed (about 1 cup)
- 2 tablespoons tomato paste
- 3 teaspoons white vinegar
- 2 tablespoons vegetable oil
- 4 large onions, diced small (about 6 cups)
- 4 large carrots, peeled and cut into 1-inch-thick rounds (about 2 cups)
- 1 bay leaf
- 1 cup beef broth, warmed
- 1/4 cup sour cream (optional; see note)
- Ground black pepper