Zephyr Cuisine

Sage Quinoa Stuffing

2008-04-20T06:22:00.000-07:00

This recipe is kosher for Passover.

Chop the following vegetables into about ¼ inch pieces:
¼ c. carrots
¼ c. zucchini
¼ c. green pepper
¼ c. celery
½ c. mushrooms (your choice, I used Crimini)
½ c. onions
¼ c. sage leaves

1 c. quinoa
2 c. water
1 chicken boullion cube (or substitute 2 c. stock of your liking)
salt/pepper
2 tbsp. olive oil

In a large sauce pan with a lid, sauté the vegetables about 10 minutes, until softened and lightly browned, adding about half the chopped sage. Season with salt and pepper.
If using the boullion cube, heat the water and dissolve the cube.
Add the quinoa to the sauted vegetables, stirring lightly to incorporate.
Add the stock, stirring to make sure all the quinoa is mixed. Add the remaining sage leaves.
Bring to a boil, then cover, turning down the heat to a simmer for 15 - 20 minutes.

After 20 minutes, let stand five minutes off the heat. Serve hot. Serves 4.

Turkey Salad with Grapes

2008-04-09T09:34:00.000-07:00

1 pkg. Empire™ turkey breast, diced
2 c. Taylor™ Organic Baby Spring Mix
1 cucumber (Sunset Produce™), thinly sliced
¾ c. seedless grapes
1 scallion, sliced
1/3 c. sodium free corn
¼ c. sodium free black beans
¼ c. balsamic vinegar (Monari Federzoni™)

On top of the spring mix, place the cucumbers, scallions, grapes, corn, beans, and turkey.
Drizzle the vinegar over the top. Season with freshly ground pepper.

Calories: 317, Fat: 1g, Cholesterol: 60mg, Sodium: 800mg, Carbs: 45g, Sugars: 22g, Fiber: 9g, Protein: 30g

Picture from http://www.mccullagh.org

Heart Healthy Breakfast

2008-04-09T05:59:00.000-07:00

Yogurt with blackberries and flaxseed
Mix the following in a bowl:

1 cup Fage™ Total 0% Fat Free yogurt
½ c. blackberries
1 tbsp. ground flaxseed

Mushroom and Pepper Omelette
Prepare the omelette:

Saute ¼ c. diced mushrooms and ¼ c. diced green pepper in a pan lightly coated with Pam cooking spray.
Add ½ c. Eggbeaters™, pinch or salt and ground pepper
Let set up until all the extra liquid egg is just about set; flip over to cook the other side for half a minute.

Bowl of cereal
Pour into a bowl ½ c. Natures Path™ Pumpkin FlaxPlus Granola

Calories: 401, Fat*: 8g, Cholesterol: 0mg, Sodium: 344mg, Carbs: 41g, Sugars**: 21g, Fiber: 10g, Protein: 38g

*The only fats come from flaxseed, a source of Omega-3 fatty acids (good for your heart)
**All sugars are naturally occurring or from evaporated cane juice.

Smoked Salmon Roll Ups

2008-04-08T18:35:00.000-07:00

4 slices smoked salmon
2 La Tortilla Factory Whole Wheat low-fat/low carb tortillas
2 c. Taylor Organic Baby Spring Mix
1 small pickling cucumber, sliced thin lengthwise

Place 2 slices of smoked salmon on the edge of a tortilla, put half the cucumber julienne, and one cup greens, rolling tightly. Repeat with the other tortilla.

Serve with steamed green beans (1 ½ cup), lightly salted.

Calories: 295, Fat: 8g, Cholesterol: 10mg, Carbs: 56mg, Sugars: 8g, Fiber: 37g, Protein: 30g

Mahi Mahi Tacos

2008-04-07T18:49:00.000-07:00

1 3.5 oz. piece of frozen mahi mahi (Treasures of the Sea™)
2 La Tortilla Factory™ tortillas
Salt/pepper
½ tsp. ancho chile powder
1/3 c. reduced sodium sweet corn
½ c. reduced sodium black beans
1 plum tomato, diced
1 scallion, sliced
½ tsp. Chipotle Tabasco™ sauce
¼ tsp. cayenne pepper
1 tbsp. grated orange rind
¼ avocado, sliced into 6 slices

Preheat the oven to 350°F. On a piece of foil, sprinkle salt, pepper, and some ancho chile powder.
Place a frozen piece of mahi mahi on the foil, sprinkling a little more salt, pepper, and ancho powder on top. Bake for 35 - 40 minutes, depending on how "done" you want your fish. Notice—NO oil.
In a small bowl, mix corn, black beans, tomato, scallion, Tabasco™ sauce, cayenne pepper, a pinch of salt, a grind of black pepper, and some grated orange rind. Let sit while the fish bakes to help the flavors develop.
Placing three avocado slices on each tortilla.
When the fish is cooked, let it cool slightly, cut it length-wise, and place it on the avocado.
Put about ½ cup of the corn/bean salsa on the fish, cover with one cup of mixed field greens, and roll up, folding the edges in as you roll if you want more of a burrito than a taco, otherwise, just fold it over, and eat!

This yields two mahi mahi tacos (which is one serving, believe it or not). I finish with an orange (the same one from which the orange rind came, so there's no waste!)

I need to work on the sodium and sugars: Calories: 508, Fat: 14g, Cholesterol: 73mg, Sodium: 800mg, Carbs: 82g, Sugar: 12g, Fiber: 43g, Protein: 46g