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The Honolulu Advertiser

Posted on: Wednesday, January 2, 2002

Taste
Healthy recipes offer tasty eating options

By Kaui Philpotts
Advertiser Staff Writer

Here are some recipes to help you on your way as you focus on a more healthful way of eating.

The first three recipes are from the "Mayo Clinic Williams Sonoma Cookbook" (Time Life Books) which was a winner in the annual Julia Child Cookbook Awards.

Asparagus and Avocado Wraps

24 asparagus spears, cut into 2-inch pieces

1 ripe avocado, pitted and peeled

1 tablespoon lim1 /2 cups cooked brown rice (or leftover white) juice

1 garlic clove, finely minced

3 tablespoons plain nonfat yogurt

3 whole wheat tortillas (10-inches diameter)

1/3 cup cilantro leaves (Chinese parsley)

2 tablespoons chopped onion

Bring a panful of water to a boil and add asparagus, cooking until bright green and just done. Drain and plunge asparagus into ice water to stop the cooking. (You can also microwave the asparagus for about 4 to 5 minutes.) Set asparagus aside. In a bowl, mash the avocado with the lime juice and garlic. In another bowl, mix together the rice (which can be warm or at room temperature) and yogurt. Heat a large frying pan (with a non-stick surface). One at a time, heat the tortillas. Top each with an equal amount of rice mixture, asparagus, cilantro and onion. Fold over the bottom and then fold in both sides of the tortillas and roll to close. Can be refrigerated up to 1 hour. To serve, cut each wrap in half crosswise. Serves 6. (263 calories per serving).

. . .

Thai-style Mushroom and Tofu Stir-Fry

1/4 cup reduced-fat peanut butter

2 tablespoons reduced-sodium shoyu

2 tablespoons lime juice

1/3 cup water

2 teaspoons sesame oil

2 teaspoons cornstarch

1/2 teaspoon red pepper flakes

12 ounces oyster or shiitake mushrooms, sliced

1/2 pound snow peas, ends trimmed and strings pulled

1 (8-ounce) can water chestnuts, sliced and drained

1 pound firm tofu, cut into ›-inch cubes

1/2 cup chopped cilantro

In a bowl, whisk together the peanut butter, soy sauce and lime juice until smooth. Add the water, sesame oil, cornstarch and pepper flakes. Whisk until blended. Coat a nonstick wok or skillet with cooking spray and heat over high heat. Add the mushrooms and stir-fry until browned, about 4 minutes. Add the snow peas and cook until tender, about 2 to 3 minutes. Add the peanut butter mixture, water chestnuts and tofu and stir-fry until sauce thickens slightly, about 1 minute. To serve, sprinkle with cilantro. Serves 6. (245 calories per serving).

. . .

Pineapple Glazed Chicken Thighs

6 bone-in chicken thighs, skim removed and trimmed of fat

3-inch piece fresh ginger, sliced

2/3 cup pineapple juice

2 tablespoons reduced-sodium shoyu

1 tablespoon sesame seeds, toasted

1 cup pineapple chunks

3 green onions, sliced

Coat a nonstick frying pan with cooking spray. Place over medium heat. Add the chicken and ginger and cook until chicken is well browned on both sides, about 10 minutes. In a bowl, stir the pineapple juice and shoyu together. Pour into the frying pan and bring to a boil. Cover and cook for 3 minutes. Uncover and add sesame seeds and pineapple chunks. Continue cooking, turning chicken occasionally until the sauce is opaque throughout and the liquid remaining in the pan has reduced to a glaze, about 5 minutes. Garnish with green onions. Serves 6. (172 calories per serving).

. . .

This soup is from Weight Watchers and is a wonderful filler when you are hungry, and a good source of fiber and liquid.

Garden Vegetable Soup

2/3 cup carrots, sliced

1/2 cup onion, diced

2 garlic cloves, minced

3 cups fat-free broth (chicken, beef or vegetable)

1/2 cups green cabbage, diced

1/2 cup green beans

1 tablespoon tomato paste

1/2 teaspoon dried basil

1/4 teaspoon dried oregano

Salt to taste

1/2 cup zucchini, diced

In a large saucepan sprayed with cooking spray, saute the carrot, onion and garlic over how heat until softened, about 5 minutes. Add the broth, cabbage, beans, tomato paste, basil, oregano and salt. Bring to a boil. Lower heat and simmer, covered for about 15 minutes, or until beans are tender. Stir in zucchini and heat for about 3 to 4 minutes. Serve hot. Makes 4 (1-cup) servings. (42 calories).