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Nutrition
Recipes
Blueberry Cornbread
1 cup yellow cornmeal
4 teaspoons baking powder
1 egg
1 cup sifted all-purpose flour
1/4 cup sugar
1 cup fresh blueberries, rinsed and drained
1/4 cup shortening
1 cup milk
1/2 teaspoon salt
Preheat oven to 425° F. In large bowl, sift cornmeal, flour, sugar, baking powder and salt. Add egg, milk and shortening. Beat with rotary mixer 1 minute or until smooth. In small bowl, mix 1 tablespoon flour and 1 tablespoon sugar. Gently toss blueberries with flour and sugar mixture until berries are evenly coated. Fold blueberries into batter. Pour batter into well-greased 8x8x2 inch baking pan. Bake for 20 minutes or until golden brown.
Servings: 12 Serving Size: 1 slice Calories: 151 Fat: 6g Dietary Fiber: 1g
Butternut Squash Crab Bisque
Cardamom, a member of the ginger family, is an underused seasoning and, when paired with shallots and white wine, makes this soup a warm spot on a wintry day. The crab and crème fraiche are optional.
Easy - Serves 6-8
2 medium-sized butternut squash 1 cup white wine
1/4 cup minced shallots 4 cups vegetable stock
1/2 cup maple syrup 3 cups skim milk
1/2 pound jumbo lump crab 2 tablespoons ground cardamom
White pepper to taste
Crème Fraiche, recipe below
Preheat oven to 350°. Cut squash in half lengthwise, remove seeds and place cut side down on a sheet pan. Add enough water to keep pan from drying out. Bake 45 minutes or until tender. Remove from oven and let cool. Scoop out flesh and discard seeds.
In a heavy soup pot, reduce shallots and white wine until almost all the wine is evaporated. Add vegetable stock, squash and simmer gently for 15 minutes. Stir in milk, cardamom and maple syrup and return to a simmer. Puree, strain and season to taste.
To serve ladle soup into warmed bowl and garnish with crab meat and crème fraiche.
Crème Fraiche:
1 cup fat free buttermilk
1 cup nonfat sour cream
Whisk together ingredients in a glass bowl. Cover with plastic wrap and leave on counter at room temperature 8-24 hours. It will become thick and creamy. Refrigerate up to 2 weeks. Yields 2 cups.
Chicken Pasta Salad with Blueberries
Yield: 12 (1 cup) servings
Dressing
1 cup Fat Free Red Wine Vinegar Dressing
Salad
3 cups spiral pasta
2 cups (about 1 lb.) cooked chicken, cubed
1 cup sliced celery
1 cup fresh blueberries
1 cup pea pods, trimmed, cut-in-half
1/2 cup finely chopped red pepper
1/4 cup chopped parsley
1/4 cup chopped red onion
1/4 cup red wine vinegar
2-3 tablespoons chopped fresh basil
Salt and pepper to taste
1/2 cup freshly grated Parmesan cheese
Cook pasta according to directions on package. About 1 minute before it is cooked, add the pea pods. Drain and rinsed with cold water. To a large bowl, add pasta and pea pods along with the remaining salad ingredients except Parmesan cheese. Toss with 1/2 cup Red Wine Vinegar Dressing. Cover; refrigerate several hours or overnight to blend flavors. Before serving, toss with remaining dressing and Parmesan cheese.
Nutritional information per serving:
Calories 191, Total Fat 4 g., Cholesterol 36 mg., Sodium 382 mg., Potassium 203 mg., Total Carbohydrates 21 g., Protein 16 g.
Pecan Broccoli Salad
1 bunch of broccoli, cut into bite-sized pieces
1 cup NC Pecans
1 pound bacon, cooked & crumbled
1 cup raisins
1/2 cup sunflower nuts
1/2 medium red onion, sliced
Toss all ingredients. Add 1 cup mayonnaise, 1/3 cup sugar, 2 tablespoons white vinegar. Mix thoroughly. Pour over salad and toss well.
Stuffed Cucumbers
3 ounces of cream cheese
Small amount of milk
1/2 cup NC Pecans, chopped
1 cucumber
Soften cream cheese with a small amount of milk. Add pecans and mix. Hollow out the center of cucumber. Score the outside of the cucumber with a fork. Pack cucumber tightly with mixture. Refrigerate until ready to use. Slice into 1/4 pieces and top each with a pecan half.
Toasted Pecans
Toast Pecans to enhance the flavor when using in recipes. Bake at 300 F in a single layer on a baking sheet for about 10 minutes, stirring often. Toasted pecans should be light brown in color and crisp.
If calories are not a problem for you, lightly drizzle some butter or margarine on top; add a dash of salt and bake 10 minutes wrapped securely in foil. So simple, but a true gourmet snack delight!
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