Thank You Readership! Guest-Chef & Registered Dietitian Roberta Schwartz Wennik Brings Vegas to Your Kitchen with Spin-A-Recipe® Slot Machine

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce to you this week, my friend and my colleague, Roberta Schwartz Wennik, M.S., RD, and her recipe:  “Chicken in Tart Cherry and Rosemary Sauce over Wild Rice Waffles.”

 

ABOUT ROBERTA SCHWARTZ WENNIK, MS, RD

Roberta Schwartz Wennik, M.S., R.D., is a registered dietitian, culinary nutritionist and a trained MBTIÒ (Myers-Briggs Type Indicator®)  practitioner. She also is the author of numerous books, including Is Your Personality Type Making You Fat? (visit www.advantagediets.com for more information), Boomer’s Guide to Getting the Weight Off For Good, and Your Personality Prescription, as well as a freelance writer for popular magazines and a former newspaper columnist. As spokesperson for a national brand, she has appeared on television and radio. She is included in Who’s Who of American Women, Who’s Who of American Inventors (having received a patent for a unique nutrient monitoring system called Drawing the Line on Calories, Carbs, and Fat), and Who’s Who in Medicine and Healthcare. In her free time, Roberta volunteers her time with the Snohomish County Literacy Group.

Roberta’s latest endeavor is Spin-a-Recipe®, what she likes to call a “Vegas experience in your kitchen”. Play the recipe slot machine at www.spinarecipe.com to select healthy recipes and ingredients. Spin again and create hundreds of variations of each recipe. The following tasty and healthy recipe, “Chicken in Tart Cherry and Rosemary Sauce over Wild Rice Waffles “ was created on the slot machine. Enjoy. Do visit and take a spin for delicious nutritious dishes done your way!

 

 

Waffles:
1 cup cooked wild rice
1 3/4 cups all-purpose flour
1 tablespoon sugar
1 tablespoon baking powder
1/2 teaspoon salt
1 1/2 cups milk
2 whole eggs
4 tablespoons canola oil
Vegetable oil cooking spray

Chicken and Sauce:

1 pound chicken breasts

1 tablespoon extra-virgin olive oil

Salt and freshly ground pepper

3-4 sprigs fresh rosemary leaves (allow extra if plan to garnish with a sprig on each plate)

1/3 cup dried tart cherries (e.g. Montmorency)

2 tablespoon canola oil

2 scallions, chopped
1 carrots, peeled and chopped
2 (15-ounce) cans reduced-sodium chicken broth
3 tablespoons water
2 tablespoons cornstarch
3 tablespoons fat-free or regular half-and-half
Salt and freshly ground pepper

Cooking Instructions:

1. Preheat oven to 400 degrees F.
2. Prepare wild rice according to package instructions.  Cook until tender but not so long that the kernels burst their shells.  Drain well.
3. Meanwhile, rub the chicken breasts with olive oil and then the kosher salt and freshly ground pepper.
4. Place in a foil-lined baking pan and cook in the oven until cooked through and tender.
5. Remove from the oven and let stand for 5-10 minutes. Pull meat apart with forks into shreds.
6. Waffles:  Whisk all the dry ingredients together in a mixing bowl.  Whisk together all the wet ingredients in another bowl (except the vegetable oil cooking spray).  Pour the wet ingredients over the dry ingredients, gently whisking until just combined.  Fold in the wild rice.  Follow waffle iron manufacturer's instructions to cook, greasing with the vegetable oil cooking spray.  Keep cooked waffles warm while you prepare the rest of the dish.
7. Gravy: In a medium saucepan, heat the canola oil over medium-high heat.  Sauté the chopped scallions and carrots until they take on a bit of color.  Add the chicken broth and rosemary.  Simmer for 15 to 20 minutes or until the vegetables are tender and the broth has taken on a deep flavor from the rosemary.
8. Strain the broth and then return to the heat.  Add the tart cherries.  Continue to simmer until the fruit has softened and plumped.  Season to taste with salt and freshly ground pepper.
9. Stir together the water and cornstarch.  Add to the broth and continue to stir until well incorporated.  Continue to cook until the sauce thickens.
10. Finish the sauce off with the cream, continuing to cook a minute or two to heat the cream.  Stir the chicken shreds into the sauce.
11. To serve:  Place a waffle on each dinner plate.  Top with the chicken mixture and serve.  Garnish with a sprig of rosemary, if desired. 

Enjoy!  Be sure to stop by and visit Roberta.

Thank you for reading,

~Anthony

Follower Sunday: “Thank You Readership!” Chef Ryan Boudreaux Passes Torch to Guest-Chef Lindsey Pine of Los Angeles

by Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  To those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  Chef Ryan has passed the torch to Lindsey Pine.  It is my pleasure to introduce this week, Lindsey from Los Angeles, California with her  Greek-Style Ratatouille.

Lindsey Pine

A cook by trade, Lindsey is combining her love of food and nutrition by pursuing a Masters degree in Nutritional Science from California State University, Los Angeles. She is also a CDP student working towards Registered Dietitian status in addition to a Sports Nutrition Certificate.  After receiving an A.A. in Culinary Arts from Seattle Central Community College and a B.S. in Hospitality & Tourism Management from San Diego State University, Lindsey decided to dive into the nutrition and fitness field. With experience ranging from restaurant cooking and personal chefing, to an internship at the Los Angeles Times Food section test kitchen, and managing classes at a culinary school for the home cook, Lindsey plans to combine her culinary background with the science of dietetics to show people how to eat flavorful yet healthy food.  She currently resides in Los Angeles, CA where she was born and raised.    Contact info:  LindseyPine777@yahoo.com

©  Greek Style Ratatouille

Recipe reprinted with permission from Chef Lindsey Pine.

 

Greek Inspired Ratatouille

Makes 6 – 1 cup servings

Note:  Since this is a rustic dish, all vegetables should be large dice. Pair with brown rice or quinoa for a satisfying vegetarian main dish. Love it with a dollop of hummus!

Ingredients:

1 TBL olive oil

1-1/2 cups chopped yellow onion

2 tsp finely chopped garlic

1 red bell pepper (about 1 heaping cup chopped)

1 lb. eggplant (about 5 cups chopped)

2 zucchini (about 2-1/2 cups chopped)

1 pint cherry tomatoes (leave whole)

1 TBL tomato paste

½ cup low sodium, fat free chicken broth, vegetable broth, or water

¼ tsp freshly ground black pepper

1 tsp kosher salt

1 tsp fresh lemon juice

¼ cup chopped fresh dill

6 tsp feta cheese, divided

Method:

Heat the olive oil in a large pot or Dutch oven over medium heat. Add onion and garlic and cook until soft, about 5 minutes. Give onions and garlic a stir after a couple minutes so they don’t brown or stick to the pan. Add bell pepper and cook for 3 minutes more. Add eggplant, tomatoes, and zucchini. Add tomato paste, give vegetables a good stir and cook for 3 more minutes. Add the broth or water, pepper and salt. Turn heat to low, cover and simmer for 30 minutes or until vegetables are soft. Turn off heat and add lemon juice and dill. Crumble 1 tsp feta cheese over each serving.

 

Contact info:  LindseyPine777@yahoo.com

H1N1: Prevention

by Anthony J. Sepe

http://fromadietitiansperspective.blogspot.com

 

The swine flu has hit hard; however, with precautions, let’s reduce the risk.  Many parents are receiving letters urging precaution, to keep sick children home, and  other safeguards to prevent swine flu.  The letter also warns of closing schools if the flu starts spreading.  Health officials, do remain on alert, but it’s not panic time.  President Obama said in his speech last evening:  “good hand-washing is key.”  Washing hands thoroughly is appropriate and good hygiene is ‘key.’ 

 

The take away here:  hand-washing is so important, particularly, related to food service and food-serving.  Just as important, is cooking food properly to their appropriate internal temperature, which will kill harmful bacteria.  With that said, it is still safe to eat, “the other white meat,” pork. 

 

The following is a wonderful recipe for Sweet and Sour Pork.  It makes 6 servings and is 4 points per serving, according to Weight Watcher’s, a program near and dear to my heart for those that follow the ‘Points’ Program. (I used to teach the program for successful weight loss.) 

       

SWEET AND SOUR PORK        

Ingredients:

1 can (15-16 oz) pineapple tidbits (canned in juice)

2 Tbsp. reduced-sodium soy sauce

1 Tbsp + 1 tsp. cider vinegar

2 tsp cornstarch

2 tsp sesame or peanut oil.

1-1/2 pounds boneless pork tenderloin, cut into 1” cubes

2 cups fresh or frozen bell pepper strips

 

1.  Dain pineapple, reserving 1/2 cup juice; set pineapple aside.  In small bowl or cup, combine reserved juice, the soy sauce, vinegar, and cornstarch, stirring until cornstarch is dissolved; set aside.

 

2. In wok, or similar pan, heat oil over high heat.  Add pork; stir-fry until well browned, 5-10 minutes.  Stir in peppers and reserved pineapple.  Add reserved juice mixture; bring to a boil.  Reduce heat to low; simmer, stirring occasionally, until pork is cooked through, 5-10 minutes.  Serve immediately.

Nutrition Information:  197 calories; 4.6g fat; 0.7g fiber      

Enjoy!

Anthony

Recipe: Wehani Rice Seafood Paella

http:  fromadietitiansperspective.blogspot.com

Wehani, developed by Lundberg Farms, is a reddish-brown hybrid of Indian basmati and long-grain brown rice.  In this paella, if offers a pleasing taste and texture variation when combined with short-grain brown rice.  Did you know? Toasting the rice cracks the bran layer and causes the grains to burst open and become soft and creamy as they cook?  Delicious!!!

Wehani rice Seafood Paella

copyright Photo by James Carriere

 

Ingredients:

1. 1 1/2 cups short-grain brown rice
2. 1/2 cup Wehai rice
3. 1 Tbsp olive oil
4. 1 cup of finely chopped onion
5. 1 Tbsp of coarsely chopped garlic
6. 1 teaspoon of smoked Spanish paprika
7. 1/3 cup of finely chopped cooked chorizo
8. 1 8ox bottle clam juice
9. 2 3/4 cups water
10. 1/2 tsp salt
11. 1# medium-sized shrimp, peeled and deveined
12. 1/2 # bay scallops, rinsed
13. 1 medium roasted red bell pepper (bottled are fined too, seeded and cut)
14. 1 cup frozen green peas
15. 2 Tbsp of drained capers (I use a lot more)
16. 3 Tbsp fresh minced parsley
17. The zest of 1 large lemon
18. Freshly ground black pepper to taste

 

Preparation:

1. Set a heavy 4 qt. Dutch oven over medium-high heat.  When hot, add short-grain and Wehani rice and toast, stirring occasionally, until fragrant, 2-3 minutes.  Push rice to one side.  Add oil in empty spot; stir-in onion, garlic, and paprika.  Stir to incorporate rice.  Cook, stirring occasionally, until onions are softened, 2-3 minutes.

2. Lower heat to medium.  Stir in chorizo, clam juice, water, and salt.  Bring to a boil, cover, reduce heat, and simmer until rice is tender, about 40 minutes or so.

3. Stir in shrimp, cover, and cook for 3 minutes over low-heat.  Stir in scallops, bell pepper, green peas, and capers.  Cover and continue cooking until shrimp and scallops are cooked, 1-2 minutes more.  Add black pepper, and season to taste with salt and paprika.  Garnish each portion with parsley and lemon zest!

Recipe Source: Lorna Sass* Staff Delicious Living

Enjoy.