Thursday, October 11, 2007

Chewy Energy Bars

  • 2 C whole wheat flakes cereal (Wheaties)
  • 2 C crisp rice cereal (Rice Krispies)
  • 1 C quick-cooking rolled oats
  • ½ C toasted wheat germ
  • ½ C shelled sunflower seeds (optional)
  • ½ C raisins
  • 1 C peanut butter (chunky ok)
  • ¾ C corn syrup
  • ½ C chocolate chips, if desired

1. Spray 9-inch square pan with nonstick cooking spray. In large bowl, combine cereals, oats, wheat germ, sunflower seeds, and raisins; mix well.
2. In medium saucepan, combine peanut butter and corn syrup; mix well. Cook over medium high heat for 2 to 3 minutes or until mixture is smooth and melted, stirring constantly with wire whisk.
3. Pour hot mixture over cereal mixture; mix well. Quickly stir in chocolate chips. Spoon into sprayed pan; press firmly. Refrigerate 30 minutes or until cool. Cut into bars.

approx 18 bars

Robyn's notes: Once the mixture has cooled, I cut it into bars and wrap each of them separately in plastic cling wrap, then return them to the fridge for storage. To toast the wheat germ, spread it across a cookie sheet in a thin layer and bake at 350°F for about 5 minutes. Let stand for a few minutes before using in recipe. This is one of my favourite of the lunch bar recipes to make, because it's so quick and simple.

**** 4 Stars: Very Good. Enjoyed by us both, I will make this frequently

Nutrition Information: Calories 250; Calories from Fat: 100; Total Fat 11g; Saturated Fat 3g; Cholesterol 0mg; Sodium 150mg; Total Carbohydrate 30g; Dietary Fiber 3g; Sugars 11g; Protein 7g;
Dietary Exchanges: 1 Starch, 1 Fruit, ½ High-Fat Meat, 1 ½ Fat OR 2 Carbohydrate, ½ High-Fat Meat, 1 ½ Fat

Black and White Salad

  • 1 C canned black beans, rinsed and drained
  • 1 C freshly cooked corn or thawed frozen corn
  • 1/4 C diced sweet red or green peppers
  • 2 Tbsp finely diced red onions
  • 2 Tbsp cider vinegar
  • 1 clove garlic, minced
  • 1/2 tsp ground cumin
  • 1/4 tsp paprika
  • salt to taste
  • ground red pepper (cayenne) to taste
  • 1 Tbsp olive oil

1. In a medium mixing bowl, combine the beans, corn, sweet peppers and onions.
2. In a small bowl, whisk together the vinegar, garlic, cumin, paprika, salt and ground red pepper until smooth. Gradually whisk in the oil. Pour the dressing over the vegetables and toss the salad well. Cover the bowl and chill for at least 1 hour to blend the flavors.

Robyn's notes: I intended to add cubes of avocado and tomato just before tossing the salad, but totally forgot. That would make it more of an entree, more fiber, heartier. As shown above, he really enjoyed it, and ate it quick.  I made it again October 23, 2007, and remembered the tomato, but my avocado wasn't ripe.  He enjoyed it even more with the tomato added.

Wednesday, October 10, 2007

Stir-Fry of Chicken and Salad Bar Fixings

  • 1 lb boneless, skinless chicken breasts
  • 1 C chicken broth
  • 4 tsp reduced-sodium soy sauce
  • 2 tsp cornstarch
  • 2 tsp sugar
  • 1 Tbsp canola oil
  • 2 tsp minced fresh ginger
  • 2 cloves garlic, crushed
  • 4-6 C sliced fresh vegetables (see notes, below)

1. Cut the chicken into strips about 1 1/2" x 1/2".
2. In a measuring cup, stir together the broth, soy sauce, cornstarch and sugar; set aside.
3. Place a heavy, 10" nonstick skillet over high heat for 1 minute. Add the oil and swirl the pan to coat it evenly. Add the chicken and cook, stirring constantly for 1 minute.
4. Push the chicken to the side of the skillet and add the ginger, garlic and vegetables. Cook and stir for 1 minute. Reduce the heat to medium and stir in the broth mixture. Cover the pan and cook, stirring every 30 seconds, for 1 to 2 minutes longer, or until the vegetables are crisp-tender.

Robyn's notes: I used broccoli, cauliflower, sliced red onion, diced red pepper, sliced mushrooms, chopped celery, sliced carrot strips.  Served over sticky rice for me and Basmati/Wild rice for him (he prefers enriched rice over white rice always, while I'm not able to eat other than white rice). It was really quick to cook and quite good.

Tuesday, October 9, 2007

Rapid Ratatouille

  • 1 small onion
  • 1/2 medium sweet red or green pepper
  • 2 small zucchini
  • 1 Tbsp olive oil
  • 2 cloves crushed garlic
  • 2 C fresh or canned diced tomatoes
  • 1/2 tsp dried basil
  • 1/4 tsp salt
  • pepper to taste

1. Cut the onion into 1/4" slices. Dice the red or green pepper. Cut the zucchini into 1/4" slices. Set the vegetables aside.
2. Place the oil in a heavy 8 or 10" nonstick skillet over medium heat. Stir in the onions and peppers; cook, stirring occasionally, for 5 minutes, or until the onions are tender but not brown.
3. Stir in the garlic, then the zucchini, tomatoes, basil, salt and pepper. Raise the heat to high and bring the mixture quickly to a boil; reduce the heat to low. Cover and cook the vegetables for 10 minutes, or until the zucchini is just tender.
4. Remove the cover and rapidly cook down the mixture until almost all the liquid has been absorbed.

Robyn's notes: I used canned organic diced tomatoes to save time, and served over a small amount of fettucine (fettucine, obviously, not GF).