Broccoli Raab

Broccoli Raab with Pine Nuts is a delectable side dish with a slightly bitter taste will counterbalance starchy, sweet and spicy foods, such as pasta with garlic.

Broccoli RaabPrep Time: 5 min
Cook Time: 7 min
Ready In: 15 min

Servings: 4

¾ lb Broccoli Raab, cooked
1 tbsp Olive Oil
4 cloves Garlic, chopped
¼ cup Sundried Tomatoes, chopped
2 tbsp Pine Nuts
¼ tsp Salt
¼ tsp Crushed Red Pepper

Prepare and blanch broccoli before beginning recipe: Rinse well and trim stems. Loosely chop leafy parts, then blanch in 2 quarts boiling water 2 minutes. Drain well.
Heat olive oil in large skillet; add garlic. Sauté garlic 1 to 2 minutes; add cooked broccoli. Toss garlic and broccoli together well, so that oil and garlic are mixed evenly.
Add remaining ingredients; cook additional 2 to 3 minutes, until broccoli is tender.

Tips & Notes
Broccoli raab (pronounced “rahb”) and other leafy greens (mustard or collard greens) can have a bitter taste once cooked. Rather than add extra salt to offset bitterness, this recipe calls for blanching 2 minutes, which helps reduce bitterness.
Blanching should be done as quickly as possible by starting with water at full rolling boil, then removing after 2 minutes of boiling. If allowed to cook too long, the boiling process will reduce the amount of water-soluble nutrients found in the vegetables.
With its deeply ruffled leaves and demure green florets, broccoli raab looks like a kinder, gentler broccoli. But it’s far from mild-mannered.
A staple in the Italian kitchen, it makes as much of an impact on your health as it does on your taste buds.
The big news with broccoli raab is its cancer-preventing potential. Like all Brassicas, it’s a rich source of glucosinolates, which your body converts to cancer-fighting sulforophanes and indoles. Studies show that these compounds are particularly effective against stomach, lung, and colon cancers, and promising research hints at protective effects against breast and prostate cancers as well.
Broccoli raab also is great for people with diabetes – particularly, the fiber within broccoli raab is soluble fiber, that slows down transit as well as digestion time in the GI tract. Soluble fiber melts in water to create a gel-like material which reduces blood cholesterol as well as glucose levels.
Mixing broccoli raab with a higher carbohydrate meal (like a pasta dish) will certainly decrease the insulin reaction, which often may prevent both hyper as well as hypoglycemia.
A 3 1/2-ounce serving of broccoli raab provides more than half your daily requirement of antioxidant-rich vitamins A and C, both of which fight off dangerous free radicals that can cause damage to your body’s cells.
The bitter green also is a good source of folate (a B vitamin that protects against birth defects and heart disease), not to mention potassium, fiber, and calcium.

Nutritional Information Per Serving
Calories: 110
Protein: 5g
Carbohydrates: 6g
Fat: 8g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 229mg
Fiber: 4g


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Fusion Lo Mein

Fusion Lo Mein is proof that you can cook “Asian” at home. This combination of flavors will tantalize your taste buds and provide a healthy dose of blood sugar control to your diet.

Fusion Lo Mein Prep Time: 15 min
Cook Time: 10 min
Ready In: 25 min

Servings: 4

2 tbsp Rice Vinegar
2 tbsp thawed Pineapple-Orange Juice
2 tsp minced Shallots
2 tsp Lemon Juice
1 tsp Cornstarch
1 tsp Worcestershire Sauce
1 tsp Honey
2 cloves Garlic, minced
1 tsp Olive Oil
¾ cup chopped Green Onions
1 cup diagonally sliced (¼-inch thick) Carrots
1 cup julienned Yellow Bell Pepper
1 cup julienned Red Bell Pepper
3 cups small Broccoli Florets
1 cup fresh Bean Sprouts
1½ cups cooked Pasta

In food processor or blender, combine vinegar, juice concentrate, shallots, lemon juice, cornstarch, Worcestershire, honey and garlic; process until smooth.
Heat wok or large nonstick skillet coated with cooking spray over medium-high heat until hot; add olive oil. Add onions; stir-fry 1 minute.
Add carrots, bell peppers, and broccoli; stir-fry another minute. Cover pan; cook 2 more minutes.
Add vinegar mixture and sprouts. Bring mixture to a boil; cook, uncovered, 30 seconds, stirring constantly.
Add cooked pasta; toss to mix.

Tips & Notes
All bell peppers start out green. As they ripen they become red, yellow, orange, or even purple or white.
Interestingly, red bell peppers have higher concentrations of many nutrients than other Bell peppers. Red bell peppers are an excellent source of many nutrients, including vitamin C (one serving provides at least twice the daily requirement), vitamin A, and vitamin B6. They are also a very good source of vitamin E and folate, and a good source of Vitamin E, vitamin K, and potassium.
Red bell peppers also are a rich source of antioxidants that may help protect our cells from damage.
While research studies have tended to focus on carotenoids as the hallmark antioxidants in bell pepper, this vegetable actually provides us with a very broad range of antioxidants.
In terms of conventional nutrients, bell pepper is an excellent source of vitamin C at 117 milligrams per cup. (That’s more than twice the amount of vitamin C found in a typical orange.) Bell pepper is also a good source of another antioxidant vitamin – vitamin E. In addition to these conventional antioxidant vitamins, bell pepper also is a good source of the antioxidant mineral manganese.

Nutritional Information Per Serving
Calories: 126
Protein: 5g
Carbohydrates: 26g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 35mg
Fiber: 4g


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Chicken Green Bean Casserole

Chicken Green Bean Casserole is so easy to make, if you can read, you can make this delicious, nutrition-packed dish.

Chicken Green Bean Casserole Prep Time: 15 min
Cook Time: 25 min
Ready In: 40 min

Servings: 4

1 can Condensed Cream of Chicken Soup (follow recipe on can)
¼ cup Skim Milk
2 tsp Worcestershire Sauce (recipe for homemade below)
1 tsp Real Mayonnaise
½ tsp Onion Powder
¼ tsp Garlic Powder
¼ tsp fresh Ground Black Pepper
1 (4 oz) can sliced Water Chestnuts, drained
2½ cups frozen Green Beans, thawed
1 cup sliced Mushrooms, steamed
½ lb (8 oz) cooked chopped Chicken
1⅓ cups cooked Long-grain Brown Rice

Combine soup, milk, Worcestershire, mayonnaise, onion powder, garlic powder and pepper in a saucepan; bring to a boil.
Reduce heat; add water chestnuts, green beans, mushrooms, and chicken.
Simmer until vegetables and chicken are heated through, about 10 minutes. Serve over rice.

Homemade Worcestershire Sauce
1½ cups Cider Vinegar
¼ cup Plum Jam
1 tbsp Blackstrap Molasses
1 clove Garlic, crushed
⅛ tsp Chili Powder
⅛ tsp Ground Cloves
Pinch of Cayenne Pepper
¼ cup chopped Onion
½ tsp Ground Allspice
⅛ tsp Dry Mustard
1 tsp Bragg’s Liquid Aminos
Combine all ingredients in large saucepan; stir until mixture boils.
Lower heat; simmer uncovered for 1 hour, stirring occasionally.
Store in covered jar in refrigerator.

Tips & Notes
Veggie Filler
Steamed mushrooms are a low-calorie way to add flavor to a dish and “stretch” the meat. If you don’t like mushrooms, you can substitute an equal amount of other low-calorie steamed vegetables like red and green peppers and not significantly affect the total calories in a recipe.
Best studied from a research standpoint is the antioxidant content of green beans. In addition to conventional antioxidant nutrients like vitamin C and beta-carotene, green beans contain important amounts of the antioxidant mineral manganese.
But the area of phytonutrients is where green beans really shine through in their antioxidant value. Green beans contain a wide variety of carotenoids (including lutein, beta-carotene, violaxanthin, and neoxanthin) and flavonoids (including quercetin, kaemferol, catechins, epicatechins, and procyanidins) that have all been shown to have health-supportive antioxidant properties.
Because type 2 diabetes is a health problem that is known to contain a basic component of chronic, unwanted inflammation, we are also not surprised to see some very preliminary research in the area of green bean intake, anti-inflammatory benefits, and prevention of type 2 diabetes.
Green beans are an very good source of vitamin K, manganese, vitamin C, dietary fiber, folate and vitamin B2. In addition, green beans are a good source of copper, vitamin B1, chromium, magnesium, calcium, potassium, phosphorus, choline, vitamin A (in the form of carotenoids), niacin, protein, omega-3 fatty acids, iron, vitamin B6 and vitamin E.

Nutritional Information Per Serving
Calories: 305
Protein: 23g
Carbohydrates: 36g
Fat: 8g
Saturated Fat: 2g
Cholesterol: 48mg
Sodium: 101mg
Fiber: 6g


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Chicken Mushroom Rice Casserole

Chicken Mushroom Rice Casserole combines three great flavors to create a comfort food dish that will remind you of mom’s cooking. Hopefully mom was a good cook because this dish is delicious.

Chicken Mushroom Rice Casserole Prep Time: 15 min
Cook Time: 60 min
Ready In: 75 min

Servings: 8

1 recipe Condensed Cream of Chicken Soup (recipe below)
1 cup diced Chicken Breast
1 large Onion, chopped
½ cup chopped Celery
1 cup uncooked Brown Rice (not instant rice)
Freshly Ground Black Pepper, to taste (optional)
1 tsp dried Herbes de Provence blend, optional (recipe below)
2 cups boiling Water
2½ cups chopped Broccoli Florets
1 cup sliced Fresh Mushrooms

Condensed Cream of Chicken Soup
1 cup Water
¾ tsp Low-Sodium Chicken Base
¼ cup Potato flour
Place all ingredients in blender; process until well blended.
Yield: Equivalent of one 10.75 oz can

Herbes de Provence
4 tsp dried Oregano
2 tsp dried Basil
2 tsp dried Sweet Marjoram
2 tsp dried Thyme
1 tsp dried Mint
1 tsp dried Rosemary
1 tsp dried Sage Leaves
1 tsp Fennel Seed
1 tsp dried Lavender (optional)
Combine all ingredients

Preheat oven to 350°F.
In 4-quart casserole dish (large enough to prevent boilovers in oven) treated with nonstick spray, combine condensed soup, chicken breast, onion, celery, rice and seasonings; mix well. Pour boiling water over top; bake, covered, 30 minutes.
Stir casserole; add broccoli and mushrooms.
Replace cover; return to oven to bake additional 20 to 30 minutes, or until celery is tender and rice has absorbed all liquid.

Tips & Notes
Using herbs is a delicious way to season dishes and cut the amount of salt needed for flavor, too. Although fresh herbs need to be used immediately; dried herb mixtures can be prepared in advance and stored in an airtight container.

Nutritional Information Per Serving
Calories: 165
Protein: 9g
Carbohydrates: 30g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 15mg
Sodium: 41mg
Fiber: 3g


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