MORE FROM “THE BEST OF SIMPLY COLORADO”Here are several more sample recipes from the Colorado Dietetic Association's new cookbook, "The Best of Simply Colorado," that there wasn't enough space for in the Nov. 8th food section. The book costs $19.95 and is available in major book stores or online at
http://www.westcliffepublishers.com or
http://www.eatrightcolorado.orgAppetizers, Snacks, & Beverages
Smoked Salmon Pate
Fancy enough for a special occasion—easy enough for anytime!
¼ c. chopped pecans
1 14 oz. can salmon, drained
1 8 oz. tub light cream cheese
2 T. grated onion
1 T. lemon juice
1 tsp. prepared horseradish
¼ tsp. salt
¼ tsp. liquid smoke
¼ c. finely chopped fresh parsley
Spread the pecans in a single layer on a baking sheet. Toast at 350 for 5 minutes or until light brown and fragrant. Let stand until cool. Mash the salmon in a bowl. Add the cream cheese, onion, lemon juice, horseradish, salt and liquid smoke; mix well. Chill, covered for 15 minutes.
Shape the salmon mixture into a ball. Roll in the parsley. Sprinkle the pecans over the top of the ball and press lightly. Chill, wrapped in plastic wrap, until serving time. Serve with crackers.
Yield: 12 servings
Serving Size: 2 tablespoons
Preparation Time: 10 minutes
Chilling Time: 30 minutes
Nutrition Analysis Per Serving: calories 108, protein 9g, carbohydrate 2g, fat 6g (saturated fat 3g), cholesterol 22mg, fiber <1g, sodium 300mg
Boulder Black Bean Soup
This is the perfect supper after an awesome day of skiing!
2 tsp. olive oil
1 medium onion, chopped
3 cloves garlic, minced
1 tsp. dried oregano leaves
½ tsp. dried thyme leaves
½ tsp. cumin
¼ tsp. cayenne pepper
3 c. canned black beans, rinsed and drained
3 c. low-sodium chicken broth
2 tomatoes, chopped
½ c. onion, chopped (optional)
½ c. shredded, reduced-fat Monterey Jack Cheese (optional)
Heat oil in a large saucepan over medium heat. Sauté onion and garlic until tender (about 5 minutes). Stir in oregano, thyme, cumin, and pepper; cook one minute longer. Place half the beans in a blender and puree until smooth, adding chicken broth as needed to make a smooth puree. Add puree, remaining whole beans and broth to saucepan. Bring to a boil over medium heat; then simmer uncovered for 20 – 30 minutes. Serve garnished with tomatoes, onion and shredded cheese.
Yield: 8 servings
Serving Size: 1 cup
Preparation Time: 15 minutes
Cooking Time: 25 – 35 minutes
Nutrition Analysis Per Serving: calories 94, protein 6g, carbohydrate 18g, fat 2g (saturated fat < 1g), cholesterol 0mg, fiber 6g, sodium 225 mg
Quick Taco Salad
Keep these ingredients on hand to make a light Mexican dinner during the busy holiday season.
1 15 oz. can beans with tomatoes, peppers and Mexican spices
6 c. shredded lettuce
½ c. (2 oz.) shredded, reduced-fat sharp Cheddar cheese
1 small avocado, peeled and sliced
1 large tomato, chopped
4 oz. baked tortilla chips
Place beans in a saucepan and heat thoroughly. On a serving plate, layer lettuce, beans, cheese, avocado and tomato. Arrange tortilla chips around edge; serve with your favorite prepared salsa.
Yield: 4 servings
Serving Size: ¼ of recipe
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Nutrition Analysis Per Serving: calories 375, protein 14g, carbohydrate 53g, fat 17g (saturated fat 3g), cholesterol 10mg, fiber 12g, sodium 706mgSweet Potatoes with Tart Cherries
This delicious sweet potato dish was adapted from a recipe served at Washington Park Grille in Denver.
½ c. dried sour cherries
1 c. hot water
3 medium sweet potatoes, peeled and cut into ½-inch cubes
2 pears, peeled and cut into ½-inch cubes
2 Granny Smith apples, peeled and cut into ½-inch cubes
3 T. honey
1 T. olive oil
¾ tsp. cinnamon
½ tsp. nutmeg
salt and black pepper, to taste
Preheat oven to 400 degrees. Place cherries in a small bowl. Pour enough hot water over the cherries to cover. Let stand for 2 minutes; drain. Combine the cherries, sweet potatoes, pears and apples in a large bowl and mix well. Spoon cherry mixture into a 9 x 13 x 2-inch pan. Combine the honey, olive oil, cinnamon, nutmeg, salt and pepper in a microwave-safe bowl and mix well. Microwave on medium for 30 seconds and stir. Pour over the sweet potato mixture, stirring to coat. Bake for 30 – 40 minutes or until the sweet potatoes are tender.
Yield: 8 servings
Serving Size: ½ cup
Preparation Time: 20 – 25 minutes
Cooking Time: 30 – 40 minutes
Nutrition Analysis Per Serving: calories 161, protein 2g, carbohydrate 37g, fat 2g (saturated fat <1g), cholesterol 0mg, fiber 3g, sodium 6mg
Orange-Cranberry Scones
Perfect to serve for holiday brunch.
1½ c. flour
⅔ c. rolled oats
¼ c. sugar
1 tsp. baking powder
½ tsp. baking soda
½ tsp. salt
grated zest of 1 orange
3 T. butter or margarine
½ c. low fat buttermilk
3 oz. dried cranberries
2 T. orange juice
Preheat oven to 425 degrees. Combine the flour, oats, sugar, baking powder, baking soda, salt and zest in a bowl and mix well. Cut in the butter with a pastry blender or 2 knives until crumbly. Combine the buttermilk, cranberries and orange juice in a bowl and mix well. Stir into the flour mixture with a fork. Knead the dough on a lightly floured surface 8 – 10 times. Divide the dough into 2 equal portions. Shape each portion into a ball and pat the balls into ½-inch thick circles. Cut each circle into 6 wedges. Arrange the wedges 1-inch apart on a baking sheet. Bake for 12 – 15 minutes or until light brown.
Yield: 12 servings
Serving Size: 1 scone
Preparation Time: 15 minutes
Cooking Time: 12 – 15 minutes
Nutrition Analysis Per Serving: calories 139, protein 3g, carbohydrate 24g, fat 3g (saturated fat 2g), cholesterol 8mg, fiber 2g, sodium 231 mg
Pecan Wild Rice
A delicious side-dish for holiday meals.
⅓ c. chopped pecans
1 T. olive oil
1½ c. long grain and wild rice mix, uncooked
⅓ c. chopped onion
2½ c. chicken broth
¼ tsp. salt
¼ tsp. black pepper
¼ tsp. thyme
¼ c. chopped fresh parsley
Spread the pecans in a round glass baking dish. Toast at 350 degrees for 5 minutes or until fragrant and light brown. Heat the olive oil in a saucepan over medium heat. Add the rice and onion and sauté for 2 minutes. Stir in the broth, salt, pepper and thyme. Bring to a boil; reduce heat. Simmer, covered, for 20 – 25 minutes or until the rice is tender. Stir in the pecans and parsley.
Yield: 4 servings
Serving Size: ½ cup
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Nutrition Analysis Per Serving: calories 380, protein 9g, carbohydrate 59g, fat 11g (saturated fat 1g), cholesterol 0mg, fiber 2g, sodium 636mg
Salmon with Tarragon Sauce
So elegant, they’ll think you’ve been cooking all day.
4 (6 oz. each) salmon steaks
cooking spray
½ c. dry white wine
1½ tsp. dried tarragon, divided
1 c. plain nonfat or low fat yogurt
3 T. Dijon mustard
lemon slices
fresh parsley
Preheat oven to 350 degrees. Rinse salmon; pat dry. Place salmon in baking dish coated with cooking spray. Pour wine over fish; sprinkle with ½ teaspoon dried tarragon. Bake fish for 10 – 15 minutes or until salmon flakes easily when tested with a fork. Meanwhile, in medium saucepan, slowly warm yogurt, mustard and 1 teaspoon tarragon, stirring occasionally. Divide sauce among 4 heated plates. Place salmon on top of sauce and garnish with lemon slices and fresh parsley.
Yield: 4 servings
Serving Size: 6 ounces
Preparation Time: 5 minutes
Cooking Time: 10 – 15 minutes
Nutrition Analysis Per Serving: calories 300, protein 39g, carbohydrate 8g, fat 11g (saturated fat 2g), cholesterol 95mg, fiber <1g, sodium 380mg
Game Hens in Orange Sauce
Ginger and cinnamon add a subtle spice and fragrant aroma to this special occasion dish.
2 each Cornish hens, cut in half
½ tsp. salt
3 T. canola oil
3 T. flour
¼ tsp. cinnamon
⅛ tsp. ginger
¼ tsp. salt
1½ c. orange juice
¼ c. water, if needed
¼ c. almonds, sliced
⅓ c. raisins
Preheat oven to 375 degrees. Remove skin from Cornish hen halves; rinse and pat dry. Season hen halves with ½ teaspoon salt and place in shallow baking dish. Cover loosely with foil and place in preheated oven; roast for 30 minutes. While hens are cooking, heat oil in a saucepan; combine flour, cinnamon, ginger and ¼ teaspoon salt; add to heated oil to make a smooth paste. Cook 1 – 2 minutes, or until slightly browned. Slowly whisk in orange juice; cook over medium heat, stirring constantly, until mixture is thickened and bubbly. Remove from heat; stir in almonds and raisins.
At the end of 30 minutes, remove foil from hens. Spoon half of sauce over hens and roast uncovered for an additional 25 – 30 minutes or until hens reach an internal temperature of 165 degrees. Keep remaining sauce warm until service; add ¼ cup water, if needed, to keep sauce from sticking to pan. Remove hens from baking dish and place on serving platter. Spoon remaining sauce over hens and serve.
Yield: 4 servings
Serving Size: ½ of hen and sauce
Preparation Time: 15 – 20 minutes
Cooking Time: 55 – 65 minutes
Nutrition Analysis Per Serving: calories 365, protein 27g, carbohydrate 25g, fat 18g (saturated 2g), cholesterol 109mg, fiber 2g, sodium 520mg
Jalapeño Honey Pork Tenderloin
An easy entrée that’s bursting with flavor.
⅓ c. honey
3 T. low-sodium soy sauce
1 T. sesame oil
2 jalapeno chiles, seeded and finely chopped
1 T. grated fresh ginger root
¼ tsp. red pepper flakes
2 12 oz. pork tenderloins
Combine the honey, soy sauce, sesame oil, chiles, ginger root and red pepper flakes in a 1-gallon sealable plastic bag. Add the pork and seal tightly. Shake to coat. Marinate in the refrigerator for 8 hours, turning occasionally; drain. Grill the pork over medium-hot coals until a meat thermometer inserted in the thickest portion of the pork registers 145 degrees. Remove the pork to a cutting board and let stand, covered, for 10 minutes. Cut diagonally into ¼-inch slices; serve.
Tip: If you do not have access to a grill, or prefer to cook indoors, place the pork on a rack in a roasting pan. Bake at 425 degrees for 30 minutes or until a meat thermometer registers 145 degrees.
Yield: 6 servings
Serving Size: 6 ounces
Preparation Time: 5 minutes
Marinating Time: 8 hours
Cooking Time: 30 minutes
Nutrition Analysis Per Serving: calories 228, protein 25g, carbohydrate 17g, fat 6g (saturated fat 2g), cholesterol 67mg, fiber <1g, sodium 302 mg
Cranberry-Glazed Tempeh
A delectable vegetarian entrée for the holidays.
2 8 oz. pkgs. wild rice tempeh
1 15 oz. can whole cranberry sauce
½ c. water
2 T. maple syrup
1 T. soy sauce
1 T. dry sherry
1 T. grated fresh ginger root or 1 tsp. ground ginger
¼ tsp. allspice
¼ tsp. cinnamon
¼ tsp. salt
⅛ tsp. nutmeg
cayenne pepper, to taste
Preheat oven to 350 degrees. Cut each block of tempeh into 4 triangles. Steam the tempeh in a steamer basket for 10 minutes. Arrange in a single layer in a baking dish. Combine the cranberry sauce, water, maple syrup, soy sauce, sherry, ginger root, allspice, cinnamon, salt, nutmeg and cayenne pepper in a blender or food processor. Process until smooth. Strain the sauce through a fine mesh strainer to remove the seeds for a smoother sauce. Pour over the tempeh. Bake for 40 – 45 minutes.
Yield: 4 servings
Serving Size: 4 ounces (2 triangles)
Preparation Time: 15 – 20 minutes
Cooking Time: 50 – 55 minutes
Nutrition Analysis Per Serving: calories 409, protein 22g, carbohydrate 66g, fat 9g (saturated fat 1g), cholesterol 0mg, fiber 8g, sodium 505mg
