Entries by Mary Jane Detroyer

Gingered Pork-Vegetable Soup with Wonton Noodles

2 cups roasted pork tenderloin, cut into ½ inch cubes 3 cups canned reduced-sodium chicken broth 1 ½ cups water ¼ cup rice wine vinegar 1 tablespoon reduced-sodium soy sauce 2 cloves garlic, minced (1 teaspoon) 1 teaspoon grated fresh ginger root ¼ teaspoon freshly ground black pepper 8 whole baby corn, canned, quartered crosswise […]

Frozen Banana Mousse

3 frozen bananas 1⁄4 cup part-skim ricotta 3 tablespoons skim milk Pinch of nutmeg Peel and place the bananas in a heavy plastic bag. Freeze at least 6 hours. Remove the bananas from the freezer and cut each into five or six pieces. Place the banana pieces and the remaining ingredients in the work-bowl of […]

Curried Beef with Yellow Split Peas and Root Vegetables

3 Tbsp. (45 ml) canola oil 1 lb. (500 g) lean boneless stew beef, cut into 1” pieces 1 large onion, coarsely chopped 3 stalks celery, coarsely chopped 1 clove garlic, finely chopped ½ tsp (2 ml) salt ¼ tsp. (1ml) pepper 2 tsp. (10ml) curry powder ½ tsp. (2ml) tumeric 2 tbsp. (30ml) lime […]

Chicken Salad with Mint and Feta Cheese

3 cups chopped skinless, boneless cooked chicken breast 1⁄2 cup chopped yellow bell pepper 1⁄2 cup chopped red bell pepper 1⁄2 cup cubed peeled English cucumber 1⁄2 cup (2 ounces) crumbled feta cheese 1⁄4 cup chopped fresh mint 1 1⁄2 tablespoons chopped fresh oregano 2 tablespoons fresh lemon juice 1 1⁄2 teaspoons extra virgin olive […]

Creamy Potato Chowder

1 teaspoon olive oil 1⁄2 cup chopped onion 1⁄2 cup chopped celery 2 cloves garlic, minced 2 cups cubed red potato, skin on 2 tablespoons flour 2 cups fat-free milk 1 1⁄2 cups reduced-sodium, low-fat chicken broth 1 cup frozen corn, thawed 1 teaspoon dried thyme Salt and pepper, to taste 1⁄4 teaspoon ground nutmeg […]

Country French Barley Vegetable Potage

(Recipe from Diabetes Forecast) 6 cups water 1 tablespoon low-sodium, fat-free beef bouillon powder 1⁄2 cup pearled barley Vegetable cooking spray 2 cloves garlic, minced 1 cup sliced leek 1 cup sliced fresh carrot 1 cup sliced celery 2 cups sliced fresh mushrooms 1 teaspoon herbes de Provence 1/2 teaspoon black pepper In a large […]

Chicken Crunch Apple Salad

2 cups cooked cubed chicken 1 cup diced Gala apple 1⁄2 cup diced celery 2 tablespoons chopped scallions 1⁄4 cup dark raisins or dried cranberries 1/3 cup low-fat mayonnaise 1 tablespoon low-fat sour cream 1 teaspoon lemon juice 1⁄4 teaspoon cinnamon 1⁄4 teaspoon salt 1⁄4 teaspoon fresh ground black pepper Combine the chicken, apple, celery, […]

Strawberry Bran Muffins

3 cups miller’s bran flakes 1 cup whole wheat flour 1 cup all-purpose flour 1⁄2 cup granulated sugar 1 Tbsp. baking powder 1 tsp. baking soda 2 eggs, beaten 1/3 cup canola oil 1⁄2 cup molasses 2 cups low-fat buttermilk 1 cup fresh or frozen (no added sugar) sliced strawberries 1. Preheat the oven to […]

Stuffed Red Pepper

1⁄2 pound lean ground turkey 4 large red peppers, halved, cored, and seeded 2 stalks celery, finely chopped 1 small onion, finely chopped 5 cloves garlic, minced 1 cup cooked brown rice 1 cup Muir Glen fire roasted, crushed tomatoes 2 tsp. olive oil 2 tablespoons pine nuts 1⁄4 cup dried cranberries 1 tsp. ground […]

Tangy Two Rice Salad

3⁄4 cup wild rice 3 cups lower-sodium chicken broth 1 cup water 1⁄2 cup instant brown rice 1⁄2 cup sliced green onion 3 cloves garlic, chopped 3 tablespoons olive oil 3 tablespoons lemon juice 2 tablespoons cider vinegar 1⁄4 cup chopped fresh parsley 1⁄2 teaspoon salt 1⁄2 teaspoon ground pepper 1⁄2 cup dried sweetened cranberries […]