Kung Pao Chicken

Even the name is fun!

I bought a Kung Pao Pepper plant last spring and it continued to live after I brought it home, and it even made little peppers.  So I had to figure out what to do with them.  Googleing Kung Pao Pepper gave me a bunch of sites about seeds and plants and recipes for Kung Pao Chicken or Kung Pao Beef using dried peppers.  So I used some of those recipes to give me ideas and I think what I came up with turned out pretty well.

Ingredients:
1 lb Boneless, Skinless Chicken, thinly sliced*
2 Tbsp Soy Sauce
1 Tbsp Sesame Oil**
3 Tbsp White Wine

2 Tbsp Vegetable Oil
3 Fresh Kung Pao Peppers, split in half***
4 Cloves Garlic, minced or 1/2 tsp garlic powder
1/2 Tbsp Fresh Ginger, minced or 2 tsp ginger powder
1 tsp Fresh Ground Black Pepper
1 Red Bell Pepper, thinly sliced (I used green too cause that's what I had on hand)

2 Tbsp Rice Wine Vinegar
1 tsp Sugar
1 Cup Chicken Broth
1 Tbsp Cornstarch

* I love chicken thighs but you can use breasts or another kind of meat entirely.

** Other types of vegetable oil work too (canola) but sesame oil just gives it an extra special flavor.

*** This time around, I waited to long to use my peppers and some of them had gone bad so I used 3 small peppers plus a jalapeño pepper for a little extra heat.  You could really use whatever fresh or dried peppers you can get your hands on and adjust until you get the right amount of heat.

Directions:
1. Combine the soy sauce, sesame oil, and white wine in a bowl. Add the chicken and stir to coat. Cover and refrigerate for an hour or so.
2. Place vegetable oil in a wok and turn heat on to high. Add the Kung Paos and cook until they begin to darken - this happens quickly. Add garlic, ginger and crushed black pepper, and cook for about a minute. Add the green onions and red bell pepper.
3. Add the chicken and marinade to the wok. Stir-fry until the meat is no longer visibly pink. Add rice wine vinegar and sugar. Stir the cornstarch into the chicken broth and add it to the wok. Stir until slightly thickened. 4. Serve over rice.

Hint: This stuff is yummier and the sauce will be thicker if you refrigerate and reheat to serve the next day.

Nutrition Information:
Number of Servings: 4
Serving Size: 3/4 cup
MyPyramid contribution per serving:
1/4 cup Vegetables (1/2 cup other veggies)
4 ounces Meat and Beans
2 teaspoons Oils
30 Discresionary Calories

Ground Nut Stew

After finding the plantain fufu recipe the other day, I decided I needed some sort of African inspired dish to go with it.  I learned on Wikipedia (the source of all knowledge), that fufu is often eaten with your hands by forming it into a little cup and scooping up soup or stew.  I found several recipes for ground nut stew which is something else completely new to me, but after looking at a number of recipes, I felt like I had a pretty good idea of what it is supposed to be like.  And I'm pretty durn happy with the result - I mean, can you really go wrong with a dinner of peanut butter and banana?

Ingredients:
1 Cup Peanut Butter
1/4 (6 ounce) can Tomato Paste*
1 (10 ounce) can Diced Tomatoes With Green Chile Peppers
2 cups Chicken Broth**
1 Tbsp Vegetable Oil
3 Boneless, Skinless Chicken Thighs, cubed
1/2 Onion, chopped
1/4 cup Fresh Mushrooms, sliced
Cayenne Pepper

*Why they don't make smaller cans of tomato paste I will never understand, but you can freeze any unused portion in a ziplock bag.

**I'm too lazy to make my own chicken broth so I just use bouillon but if you have homemade, even better!

Directions:
1. Melt peanut butter in a large pot over medium heat.  Stir in tomato paste, and blend with peanut butter.
2. Mix in diced tomatoes with green chile peppers and chicken broth.  Cook 15 minutes, stirring occasionally.
3. Heat oil in a medium skillet over medium heat. Saute chicken and onions until chicken is no longer pink.
4. Add chicken, onions, and mushrooms into the peanut butter mixture, and continue cooking for about 15 minutes, stirring occasionally.
5. Season to taste with cayenne pepper.

You could easily add some more veggies to this and I wish I had (but not becauase it wasn't totally yummy already).  I think next time I'll try adding more mushrooms, carrots, and bell peppers.

Nutrition Information: 
Number of Servings: 6
Serving Size: 2/3 cup
MyPyramid contribution per serving:
1/2 cup Vegetables (1/2 cup other veggies)

4 ounces Meat and Beans

6 teaspoons Oils

Plantain Fufu

This time of year, I tend to like eating alot of warm starchy comfort foods.  But honestly, pasta, potatoes, perogies, and rice are getting a little old.  My friend Kimberly sent me this link to recipes from fruitsandveggiesmatter.gov and I was excited by the first recipe for fufu so I gave it a try and may I say...yum!  It's alot like mashed potatoes but with a sweet, banana-y flavor.

Ingredients:
5 Cups Water
4 Ripe Plantains*

*Plantains look much like bananas but are ripe when their peels turn black.  Green and yellow plantains can also be used for other purposes.

This is super simple but you can add other ingredients too if you want to add more flavor but I loved it plain.  Try minced garlic, orange juice, or fresh mint.

Directions:
1. Peel plantains and slice into 1-inch pieces.
2. Bring water to a boil. Add plantain pieces and cook on medium-high for 20 minutes.
3. Scoop the plantains out of the water and mash with a fork, potato masher, or meat tenderizer.  Add cooking water if need to keep it moist. 

Nutrition Information: 
Number of Servings: 4
Serving Size: 1 cup
MyPyramid contribution per serving:
1 cup Fruit

Basil Pasta Salad

My basil plant is more like a tree.  I really can't grow much of anything, but basil seems to really like me and it is still going strong in November.  If you are looking for some lighter recipes to balance out the turkey dinner this week, I have just the thing for you!  It is based off a bread salad recipe my mom gave me, but I've turned it into a pasta salad and it has become a go-to meal at my house because it is easy and yummylicious.

Ingredients:
2 Cups Fresh Basil
2 Cups Dry Bowtie Pasta
1/2 Cups Roasted Red Pepper Strips
1 Cup Cherry Tomatoes, halved, or Diced Tomato
1/4 Cup Capers
1/4 Cup Black Olives
1/2 Cup Bocconcini, or Shaved Parmesan or Feta

2 Cloves Garlic, minced
1/8 Cup Red Wine Vinegar
1/4 Cup Extra Virgin Olive Oil
1 tsp Anchovy Paste

You can add, remove, and substitute ingredients left, right, and center here.  My husband likes it better with bocconcini and no olives while I quite like it with shaved Parmesan.  It would also be fine without the anchovy paste but if you have some, it adds nice flavor.

Directions:
1. Cook the pasta.  Drain and rinse in cold water.  Add remaining ingredients from the first set.
2. Blend the second set of ingredients to make a dressing.  Add to the salad and mix.


It's just that easy.  This recipe uses up a lot of basil, but I still have enough left for fresh pesto tomorrow and then some!

Nutrition Information:
Number of servings: 5
Serving size: 1 1/2 cups
MyPyramid contribution per serving:
5 ounces Grains
1 cups Vegetables (1/2 cup dark green veggies, 1/2 cup other veggies)

1/3 cup Milk

2 1/2 tsp Oils

Gorilla Sandwich Lunch Box

Contents:
Peanut Butter and Banana Sandwich (1 sandwich)
Candy Eyes (2 eyes)
Apple Mouth (1 mouth)
Banana (1/2)

The recipes are so simple so listed them below.

MyPyramid Breakdown: 

2 ounces Grains

1 1/2 cup Fruit

1 1/2 ounces Meat and Beans

3 teaspoons Oils

200 Discretionary Calories


Peanut Butter and Banana Sandwich Recipe
Ingredients:
2 Slices Whole Wheat Bread
1/2 Banana, sliced
1 1/2 Tbsp Peanut Butter

Directions:
1. Spread peanut butter on one slice of bread.
2. put banana slices on top.
3. Top with second slice of bread.

It's really that simple folks =)


Candy Eyes Recipe
Ingredients: 
2 Dehydrated Apple Rings
2 Chocolate Raspberry Rings
2 Dutch Mints

Feel free to use whatever similar shaped ingredients you have on hand.

Directions:
1. Put a Dutch mint on top of a chocolate raspberry ring on top of a apple ring.


Apple Mouth Recipe
Ingredients:
1/4 Large Apple, core removed
10 Almond Slivers

Directions:
1. Cut a wedge out of the apple core.
2. Pierce with almond slivers

How do you like them apples?

Corny Corn Bread

This is a sweet corn bread recipe that I developed for my food science class.  When I did it then, I also included 3/4 Cup of sliced strawberries so it made a great dessert.  But you can also use it as a side dish with dinner like I did this week. 

Ingredients:

1/4 Cup Trans Fat-Free Margarine

1/2 Cup Sugar

1 Egg

3/4 Cup All-Purpose Flour

1 tsp Baking Powder

1/4 tsp Salt

1/2 Cup Cornmeal

3/4 Cup Buttermilk or 1 Tbsp White Vinegar and 1/2 Cup + 3 Tbsp Skim Milk

Directions:

1. Cream margarine and sugar together.  Add eggs and mix well.

2. In a separate bowl, mix the flour, baking powder, salt, and cornmeal. 

3. Alternate adding dry mixture and buttermilk to the creamed mixture, mixing lightly.

4. Bake in a greased loaf pan or muffin tin at 375 for about 40 minutes or until a toothpick inserted near the center comes out clean. 

Nutrition Information:

Number of servings: 6

Serving size: 1 muffin

MyPyramid contribution per serving:

1 1/2 ounces Grains

1/8 Cup Milk*

1/6 Ounce Meat and Beans

2 tsp Oils
30 Discretionary Calories

* While you don't necessarily always need to break down your food into all of the little components, it's a good idea to keep in mind that bread products don't just contain grains, they also usually contain milk, eggs, sugar, and oils.  Because of this, they do contribute, if only a little, to other food groups.  

Vegetarian Chili

My dad didn't do much of the cooking when I was growing up, but one thing we could count on was that he would make chili for us to feast on before going trick-or-treating.  Chili on Halloween is still one of the most important traditions for me and this is my oh-so-easy version.

Ingredients:
2 cans (about 15oz each) Diced or Petite Cut Tomatoes
1 can Mushrooms, Stems and Pieces
1 can Kidney beans, drained
1 can Blackeye Peas, drained
2 tsp Chili Powder
2 tsp Crushed Red Pepper Flakes
1 Cup Frozen Corn
1 Cup Green Bell Pepper, diced

When using canned vegetables, check the label for sodium content and make sure there is less than 20% Daily Value of sodium per serving.  Compare a few different brands and pick the best one.  Some companies are starting to make tomatoes with no salt added - a great choice.  

Directions:
1. Dump all caned items into a large pot and add in chili powder and crushed red pepper flakes. 
2. Bring to a boil, stirring ocassionally.  Cover and reduce to a simmer for 30-60 minutes.
3. Stir in corn and bell pepper and continue to simmer for another 5 minutes.
4. Serve with rice, toast, dinner rolls, cornbread, or whatever you choose.  I also love to melt a little bit of cheddar or American cheese on top.

This recipe is really just a guide because you can use whatever you have on hand and it will always turn out great.  Make it your own by starting with a base of grilled diced onions and lean ground beef or turkey.  Try different types of legumes such as chickpeas, pinto beans, lentils, or navy beans.  Toss in red bell peppers, green peas, or diced carrots, whatever you like.

Nutrition Information:
Number of servings: 5
Serving size: 2 cup
MyPyramid contribution per serving:

1 1/2 cup Vegetables (1/4 cup starchy veggies, 1 1/4 cup other veggies)

1.5 ounces Meat and Beans or 1/2 cup Vegetables (dry beans and peas)*

*Legumes such as the blackeye peas and kidney beans in this recipe can count toward the Meat and Beans group or the Vegetables group - you can decide depending on what else you eat that day.  This is because although they are technically vegetables, cooked dry beans and peas are excellent sources of plant protein, and provide other nutrients such as iron and zinc like meats, poultry, and fish. Many people consider dry beans and peas as vegetarian alternatives for meat. However, they are also excellent sources of dietary fiber and nutrients such as folate that are found in vegetables.

Guac-Your-Mole

This guacamole makes the perfect dip for chips or fresh veggies and it also works as a great sandwich or wrap spread.

Ingredients:
2 Ripe Avocados*
3 tsp Lime Juice
1/2 tsp Salt
1 Clove Garlic, minced or 1/8 tsp garlic powder


*An avocado is ripe when it yields slightly to the touch, but is not mushy.

Directions:
1. Wash the avocados and scoop out the flesh. 
2. Put all ingredients in a bowl and mash together. 

This recipe is simple, but you can dress it up as much as you want by adding other ingredients such as minced jalapeno, onion, tomatillo, or tomatoes, fresh cilantro, freshly ground black pepper, or cayenne pepper. 

Nutrition Information:
Number of servings: 4
Serving size: 1/2 cup
MyPyramid contribution per serving:

1/2 cup Fruit

3 tsp Oil

Pretzel Fingers

Finger licking good!  This would be a great fat-free snack for a Halloween party. 

Ingredients:
1 1/2 cups Warm Water
1 package Active Dry Yeast
1 tsp Sugar
1 tsp Salt
2 cups Whole Wheat Flour
2 cups All-Purpose Flour

1/2 cups warm water
2 tbsp baking soda
1 tbsp coarse salt
1/2 tbsp garlic salt
35 pumpkin seeds

Directions:
1. In a large bowl, stir yeast and sugar into 1 1/2 cups warm water.  Let stand for about 5 minutes.
2. Add salt and whole wheat flour and mix well.  Add 1 1/2 cups of all-purpose flour and mix to form a soft dough.
3. Knead on a floured surface until smooth and elastic using additional 1/2 cup of all-purpose flour to keep if from sticking.
4. Place dough in large greased bowl, lightly grease the top of the dough, and cover with plastic wrap.  Let rise in a warm place until doubled in volume, about 30 minutes.
5. Preheat oven to 400F and grease 4 cookie sheets.
6. Separate dough into 35 pieces and roll each into and 8 inch rope.
7. In a small bowl, mix remaining 1/2 cup of warm water with baking soda.  Dip pretzels into baking soda mixture and place on cookie sheet about an inch apart.
8. Sprinkle with coarse salt and garlic salt.  Stick a pumpkin seed into one end of each pretzel.  Bake until browned, about 14-16 minutes.
9. Eat warm, or try dipping in mustard or guacamole.  

You can use different things to make the finger nail such as almond slivers or other seeds.  You might also want to experiment with different kinds of seasoning instead of garlic salt or sprinkle with sesame seeds. 

Nutrition Information:
Number of servings: 7
Serving size: 5 fingers
MyPyramid contribution per serving:

4 ounces Grains (2 oz whole grains)

2 Discretionary Calories

What's your favorite spooky Halloween Treat?

Spicy Butter Chicken

Butter chicken is a popular Indian dish in North America.  This is a simplified but spicy version and it is great if there are no Indian restaurants near you.

Ingredients:

2 lb Chicken, cubed
3 tbsp Lemon Juice
1 cup Yogurt
2 tbsp Trans fat-free Margarine, melted
2 tbsp Vegetable Oil*
2 tbsp chili powder

1 1/2  tbsp garlic powder 
2 1/4 tbsp ginger powder

1 1/2 tbsp garam masala**

2 cup Tomato Puree or 1 small can tomato paste + enough water to make 2 cups

1 cup Water

1 tbsp Honey

1/2 cup Milk

*Feel free to use whatever type you've got on hand - I like canola because it has less saturated fat and more omega-3s than any other common vegetable oil.  Can you say heart healthy?

**Garam masala can be tough to find but it is so worth it!  Try in the spice section at your local grocery store first, but you may have to find a shop that focuses more on gourmet or ethnic foods.

Directions:

1. Mix first set of ingredients to marinate chicken for 3 to 4 hours.

2. Simmer chicken and marinade in a large skillet until almost cooked through.

3. Add tomato puree, water, and honey, and bring to a boil.

4. Reduce to a simmer and stir in milk.

This recipe makes a lot of sauce which I love because it is perfect for eating with extra rice or for dipping naan bread, but you could probably cut all of the ingredients other than the chicken in half and still have a wonderful dish.

Nutrition Information:

Number of servings: 8

Serving size: 4 oz chicken and ½ cup of sauce.

MyPyramid contribution per serving: 1/4 cup vegetables (other), 1/4 cup milk, 4 ounces meat and beans, 1 1/2 tsp oils, 8 discretionary calories

Indian Style Okra

I love Indian food so I've been trying for years to find simple ways to make my own with easy to find ingredients.  Here is an easy version of my favorite dish.

Ingredients:
3 tbsp Trans Fat-Free Margarine*
1 Medium Onion, chopped
4 cups Okra, sliced, or green beans (fresh is best, but frozen works too)
1/2 tsp Ground Cumin
1/2 tsp Ground Ginger
1/2 tsp Ground Coriander
1/4 tsp Ground Black Pepper

*When shopping for margarine, make sure you read the ingredient list. If the word 'hydrogenated' is in the list, it is not trans fat-free. If you can't find a brand that is trans fat-free, butter is usually a better choice.

Directions:
1. Melt margarine in a large skillet over medium heat.
2. Add the onion, and cook until tender.
3. Stir in the okra, and season with spices.
4. Cook and stir for a few minutes, then reduce the heat to a simmer and cover the pan.
5. Cook for 20 minutes, stirring occasionally until okra is tender.

If you make this recipe often like I do, making a spice mix is a real time saver. 

Nutrition Information:
Number of servings: 4
Serving size: 1 cup
MyPyramid contribution per serving: 1 cup vegetables (3/4 cup green veggies, 1/4 cup other veggies), 2 tsp oil

Do you have a favorite Indian dish?