Tidewater Kitchen - March 2009

The Healthy Table


Pamela Meredith-Doyle

Even with all the hustle and bustle of our busy lives, you can create healthy and satisfying meals in no time flat. You can make healthy meals that won’t make you sacrifice the delicious for the nutritious. Learn how to maximize nutrition and flavor and bring it all together for a fantastic meal.

4 servings: 1 steak per person and about 2 tablespoons of sauce per steak.
4 4-oz. steaks
¼ t. salt
¼ t. freshly ground black pepper
Olive oil
2 t. minced fresh garlic
? t. crushed red pepper
4 T. dry sherry
4 T. soy sauce (I prefer low sodium)
2 T. balsamic vinegar
2 t. honey

Sprinkle both sides of your steaks evenly with salt and black pepper. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to pan; cook 3 minutes on each side or until desired degree of doneness. Remove steaks from pan; keep warm.
Add garlic and red pepper to pan and sauté for 30 seconds. Add sherry and bring to a boil. Cook for 30 seconds. Add soy sauce and remaining ingredients and bring to a boil stirring occasionally. Reduce heat and cook for 1 minute. Drizzle over steaks.

4 servings
3 T. organic sugar
6 T. coarsely chopped walnuts
Olive oil
½ cup apple cider
3 T. Dijon mustard
1 T. shallots, finely chopped
1 T. champagne vinegar
? t. salt
? t. freshly ground black pepper
¼ cup gorgonzola, crumbled

To prepare the walnuts place the sugar in a small skillet over medium heat; cook for 90 seconds or until sugar dissolves, stirring as needed so sugar dissolves evenly and doesn’t burn. Reduce heat; stir in walnuts. Cook over low heat for 30 seconds or until golden. Spread mixture onto foil coated with cooking spray. Cool completely and break into small pieces.
To prepare dressing, place all remaining ingredients in a bowl and whisk together.
To prepare the salad, place salad mix in a large bowl. Drizzle the dressing; toss gently to coat. Divide evenly among 4 plates and top with berries, cheese and walnuts.
Remember, if you have any leftover steak, chicken or salmon from the night before you can top the salad with that as well.

Makes 8 servings
2 T. olive oil
4 large shallots, chopped
1 bunch green onions, chopped
½ cup pine nuts
½ cup dried tomatoes in oil, drained and chopped
1 T. minced garlic
½ t. salt, divided
½ t. freshly ground pepper, divided
16 large sea scallops (about 1 lb.)
2 T. fresh lemon juice
2 pkgs. fresh baby arugula

Heat oil in a large nonstick skillet over medium heat. Add shallots and next 4 ingredients; cook 15 minutes or until pine nuts are golden brown. Remove from heat and stir in ¼ teaspoon each of salt and pepper.
Combine scallops and lemon juice. Coat food rack with cooking spray; place on grill over medium-high heat. Place scallops on rack and grill 5 minutes on each side or until done. Sprinkle with remaining ¼ teaspoon each salt and pepper.
Combine arugula and 1 cup Balsamic-Lemon Vinaigrette in a large bowl, tossing to coat. Reserve remaining vinaigrette for another use. Arrange arugula mixture and scallops on plates. Sprinkle with pine nut mixture.

Balsamic-Lemon Vinaigrette
1 T. Dijon mustard
Salt and pepper to taste
2 T. honey
3 T. lemon juice
2 T. balsamic vinegar
¼ cup olive oil

Whisk all ingredients together.

4 servings
1 T. olive oil
1 T. minced garlic
1 t. fresh ginger
¼ t. crushed red pepper
2 lbs. skinless, boneless chicken breast cut into ½-inch pieces
1 cup onion, chopped
½ cup chopped red bell pepper (I like to use Trader Joe’s frozen mixed sliced peppers; it makes the prep time faster!)
1 15¼-oz. can pineapple chunks in juice, undrained
1/3 cup reduced sodium soy sauce
3 T. dry sherry
2 T. cornstarch
2 t. brown sugar
½ cup dry-roasted chopped cashews

Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, red pepper and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan and set aside.
Add onion and bell pepper to the pan and sauté for 4 minutes or until tender-crisp. Drain pineapple, reserving ½ cup of juice. Add 1 cup pineapple chunks to pan and cook for 30 seconds. Reserve remaining pineapple for another use. Combine the reserved ½ cup juice, soy sauce, sherry, cornstarch and sugar in a bowl and whisk until smooth.
Return chicken mixture to pan. Stir in juice mixture and bring to a boil. Cook for 1 minute. Sprinkle with cashews and serve over your favorite whole grain rice or wild rice.

12 servings
¾ cup chopped onion
½ cup chopped green pepper
1 lb. ground turkey meat
2 cups no-salt-added tomato sauce
2 T. tomato paste
1 T. Dijon mustard
1 t. chili powder
2 t. Worcestershire sauce
½ t. salt
½ t. sugar
½ t. dried oregano
? t. black pepper
12 1½-oz. rolls, split

Heat a large non-stick skillet over medium heat. Add first 3 ingredients; cook until turkey is browned, stirring to crumble. Stir in tomato sauce and next 8 ingredients (tomato sauce through black pepper); reduce heat to medium-low. Cover and cook for 15 minutes, stirring occasionally. Spoon ¼ cup turkey mixture into buns and enjoy!
You can keep the meat mixture warm in a slow cooker set on low. Add some carrots and sliced apples to make a complete meal.

My son loves orzo pasta with this saucy entrée, but you can also serve with your favorite pasta. Serves 4.
1/3 cup grated fresh Parmesan cheese, divided
¼ cup panko breadcrumbs
1 T. minced fresh parsley
½ t. dried basil
¼ t. salt, divided
1 cup whole wheat white flour
salt and pepper
1 lg. egg white, lightly beaten
1 lb. chicken breast tenders
1 T. olive oil
2 cups crushed organic tomatoes
2 t. balsamic vinegar
¼ t. black pepper
1/3 cup shredded provolone cheese

Preheat oven to 425°.
Combine 2 T. of Parmesan cheese, breadcrumbs, parsley, basil and ? t. salt in a shallow dish. Place egg white in a shallow dish and flour in another dish. First dip each chicken tender in flour, then egg white and then dredge in the breadcrumb mixture.
Put olive oil in a large nonstick skillet over medium-high heat. Add chicken and cook for 3 minutes on each side or until done. Set aside.
Combine ? t. salt, pasta sauce, vinegar and pepper in a pan and heat on medium heat until thoroughly heated. Pour the sauce over chicken in the pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Heat in oven until the cheese melts - about 5 minutes.

4 servings
1 t. olive oil
1 cup vertically sliced Vidalia or other sweet onion
¼ cup part-skim ricotta cheese
1 T. Italian seasoning
1½ t. Worcestershire sauce
½ t. black pepper
1 lb. ground turkey breast (you can use ground beef or ground chicken)
1 lg. egg white
Cooking spray
4 1-oz. slices reduced-fat Swiss cheese
4 slices light rye bread
¼ cup country-style Dijon mustard

Heat oil in a large nonstick skillet over medium heat. Add onion. Cook 5 minutes or until lightly browned, stirring occasionally. Transfer onion to a bowl.
Preheat oven to 425°.
Combine cheese and next 5 ingredients (through egg white). Divide turkey mixture into 4 equal portions, shaping each into a ½-inch-thick patty. Return pan to medium heat. Coat pan with olive oil. Add patties to pan; cook 4 minutes or until brown. Turn patties over; cook 1 minute. Top each patty with 1 slice of Swiss cheese and cook for 3 more minutes or until cheese melts and patties are done.
Place bread slices in a single layer on a baking sheet. Broil for 2 minutes or until toasted. Spread 1 T. mustard on each slice of bread and top each with 1 turkey patty. Divide onion mixture evenly among sandwiches.

4 servings
2 T. finely chopped fresh rosemary
4 garlic cloves, minced
1 1-lb. pork tenderloin, trimmed
½ t. salt
¼ t. black pepper
Olive oil

Preheat oven to 475°.
Combine the rosemary and garlic. Make several ½-inch-deep slits in pork, placing about half of rosemary mixture in slits. Rub pork with remaining rosemary mixture and sprinkle with salt and pepper. Place pork on a jelly roll pan coated with cooking spray. Drizzle tenderloin with olive oil.
Bake at 475° for 20 minutes or until the thermometer registers 160° (slightly pink) or desired degree of doneness. Let stand 5 minutes, and cut into ¼-inch-thick slices.

This is great served with lemon yogurt or vanilla ice cream.
2 cups sliced strawberries
2 cups fresh blueberries
1 cup fresh raspberries
1 T. sugar
3 T. fresh lemon juice

Combine all ingredients, stirring gently. Cover and refrigerate at least 2 hours or overnight, stirring occasionally.

2 cups fresh raspberries
1½ cups fresh blackberries
1½ cups fresh blueberries
2 cups fresh sliced strawberries
2 T. fresh lemon juice
1 cup cake flour (about 4 oz.)
1 cup powdered sugar, divided
½ t. ground ginger
¾ cup granulated sugar
12 lg. egg whites (I like to use egg whites in a carton)
1 t. cream of tartar
½ t. salt
2 T. fresh lemon juice
Whipped Cream:
¾ cup whipping cream, chilled
½ vanilla bean, split lengthwise
¾ cup powdered sugar
Remaining Ingredients:
2 T. powdered sugar
Grated lemon rind (optional)

To prepare berries, combine first 5 ingredients; toss to combine. Cover and chill 1 hour.
Preheat oven to 375°.
To prepare cake, place a rack in the lower third of oven. Lightly spoon flour into a dry measuring cup; level with a knife. Sift together flour, ½ cup powdered sugar, and ginger in a medium bowl. Sift together remaining ½ cup powdered sugar and ¾ cup granulated sugar in another bowl. Place egg whites in a large bowl; beat with a mixer at high speed until foamy. Add cream of tartar and salt; beat until soft peaks form. Add powdered and granulated sugar mixture, 1 tablespoon at a time, beating until stiff peaks form. Sift flour mixture over egg white mixture, ¼ cup at a time; fold in. Fold in 2 tablespoons juice.
Spoon batter into ungreased muffin cups. Bake at 375° for 15 minutes or until cake springs back when lightly touched. Take out of muffin tins; cool completely. Cut each cupcake in half.
To prepare whipped cream, place cream in a medium bowl; beat with a mixer at high speed until soft peaks form. Scrape seeds from vanilla bean into bowl; discard pod. Gradually add ¾ cup powdered sugar, beating at high speed until stiff peaks form.
Spoon a tablespoon of berries on each cupcake top. Then follow with a dollop of whipped cream. Place top of cupcake on each and sprinkle with 2 tablespoons powdered sugar. Serve immediately with additional berry mixture; garnish with lemon rind.
Whipped Cream Basics: For perfect whipped cream, use a bowl that’s large enough to allow the cream to double in volume. Refrigerate the bowl and beaters for at least half an hour, or place them in the freezer for 15 minutes, and make sure the cream is very cold. Use the freshest whipping cream available, and add sugar, vanilla, or any other ingredients near the end of whipping; adding them too soon in the process will decrease the amount of volume you achieve.