Quinoa Tabbouleh

4-5 cups cooked quinoa, cooled to room temperature
2 stalks celery, finely minced
2 large carrots, grated or finely minced
4 scallions, finely minced
2 cups finely minced fresh parsley
1/4 cup olive oil, preferably a fruity green, flavorful one
1/2 cup freshly squeezed lemon juice, bottled lemon juice may be substituted
but will flavor may be somewhat different (see note)
1 tablespoon Dijon-style mustard
2 teaspoons dried mint (may substitute fresh mint, 2 to 3 tablespoons)
salt may be added to taste

Combine the quinoa, celery, carrots, scallions, and parsley in a large bowl. Mix the olive oil, lemon juice, mustard, mint and salt in a jar, blender or food processor until well blended (may also be done in a bowl with a wire wish or fork). Pour over the quinoa mixture and toss to thoroughly coat the grains. Serve immediately or refrigerate until needed. Before serving, garnish with tomatoes, parsley sprigs or mint sprigs (if desired).

Makes 6-8 servings

Note: Stir and taste the next day to see if the salad needs to be “zipped up” with additional lemon juice after overnight refrigeration. Recipe comes from “Cooking Under Pressure” by Lorna Sass.

Pumpkin Bran Muffins

1 large egg
3⁄4 cup packed brown sugar
1 1⁄2 cups cooked, mashed pumpkin
1⁄2 cup chopped walnuts or raisins
1/3 cup canola oil
1 teaspoon vanilla extract
3⁄4 cup unbleached flour
3⁄4 cup whole wheat flour
1⁄2 cup oat bran or unprocessed wheat bran (miller’s bran)
2 teaspoons baking powder
1⁄2 teaspoon baking soda
1 teaspoon cinnamon
1⁄4 teaspoon salt
Apricot preserves for garnish

Heat the oven to 375°F. Grease the muffin tin, or use foil or paper baking cups. Beat the egg and sugar in a medium-size bowl. When smooth, beat in the pumpkin, walnuts oil and vanilla. Let stand a minute. Thoroughly mix the flours, bran, baking powder, baking soda, cinnamon, and salt in a large bowl. Add the pumpkin mixture and fold in with a spatula just until the dry ingredients are moistened. Scoop the batter into the muffin cups. Top each muffin with a half teaspoon of apricot preserves. Bake for 15 to 25 minutes, or until brown and springy to the touch in the center.

Turn out onto a rack to cool.
Makes 12 muffins

Provencal Lemon Chicken

4 boneless, skinless, chicken breast halves (about 1 1⁄4 pounds)
2 tablespoons chopped fresh basil leaves
2 tablespoons chopped fresh parsley
2 tablespoons lemon juice
2 teaspoons olive oil
1⁄2 teaspoon salt
1 finely chopped garlic clove

Trim the fat from the chicken. Make the lemon sauce by whisking the remaining ingredients (except garlic) until blended; set the sauce aside. Spray a 10-skillet with cooking spray and heat it over medium-high heat. Cook the garlic and chicken for about 15 minutes, turning as needed, until the thickest part reaches an internal temperature of 170°F. Spoon lemon sauce over the chicken and cook 15 seconds longer. Serve the chicken topped with the sauce and, if desired, additional chopped fresh parsley.

Preparation time: 20 to 25 minutes
Yield: 4 servings
Serving size: 1 chicken cutlet
Calories per serving: 180

Promise™ Chewy Oatmeal Raisin Cookies

2 cups quick or old fashioned oats
¾ cup all-purpose flour
¾ cup whole wheat flour
1 ½ tsp. baking powder
1 tsp. salt
6 Tbsp. Promise activ™ (can substitute Promise® Buttery Spread)
1 ¼ cups firmly packed light brown sugar
1 large egg
½ cup low-fat vanilla yogurt
1 tsp. vanilla extract
½ cup raisins
½ cup chopped walnuts

Preheat the oven to 375°. Grease the baking sheets; set aside.

In a medium bowl, combine oats, all-purpose flour and whole wheat flour, baking soda and salt; sets aside.

Place Promise™activ spread and brown sugar in a large bowl and beat until creamy with an electric mixer, about 3 minutes. Beat in the egg, yogurt and vanilla until blended. Gradually beat in oat mixture just until blended. Stir in raisins and walnuts.

Drop dough by 1 tablespoonful on prepared baking sheets, placing 4 inches apart. Bake 12 minutes or until the edges are golden and centers are set. Place cookie sheets on wire racks and cool for about 2 minutes; remove cookies from sheets and cool completely on racks.

Serving: 1 cookie (For nutrient information, go to website)
Recipe provided by Promise Institute for Heart Health Nutrition
www.promiseinstitute.org

Pear Oatmeal Muffins

1 cup all-purpose flour
1⁄2 cup whole wheat flour
3 Tbsp. rolled oats
3 Tbsp. brown sugar
1 tsp. cinnamon
1⁄2 tsp. cloves
1⁄4 tsp. nutmeg
1 tsp. baking powder
1⁄4 tsp. baking soda
Pinch of salt
1 cup plain non-fat yogurt
1 egg
1 egg white
1 tsp. almond extract
1 medium pear, peeled, cored, and diced

Preheat the oven to 400°F. Coat a 12 cup muffin pan with cooking spray. Combine the flours, oats, sugar, cinnamon, cloves, nutmeg, baking powder, baking soda, and salt in a larger bowl. Combine the yogurt, egg and egg white in a medium bowl. Beat well. Add the almond extract and diced pear. Add the egg mixture to the flour mixture and mix just until combined. Do not overbeat. Fill the muffin cup two-thirds full with batter and bake for 15 minutes until a tester come out clean and the muffins are lightly browned. Remove the muffins from the pan and let cool.

Serving: 1 muffin; 1 1⁄2 starch exchanges; 101 calories; 1 gram fat; 4 grams protein; 20 grams carbohydrate; 2 grams fiber.

*Recipe from Diabetes Forecast Magazine and created by Robyn Webb, MS, LN whose cookbooks available through the American Diabetes Association.

Pasta with Beans and Greens

1 cup chopped onions
5 to 6 garlic cloves, minced
2 teaspoons olive oil
1 pound of fresh greens, such as chicory, endive, escarole, Swiss chard, kale or spinach,
well rinsed and chopped or cut in strips
3 cups cooked cannelli beans ( two 15-ounce cans with liquid)
1/2 cup finely chopped fresh basil, or dried basil to taste
6 cups cooked whole wheat, short, chunky cut pasta, such as ziti, radiatore, tubetti, orecchiette
salt and ground pepper to taste

Bring a large covered pot of water to a boil over high heat. Add 1 teaspoon of salt, for cooking the pasta.

Heat a non-stick sauce pan over low heat, sauté the onions and garlic in the olive oil until golden, about 10 minutes. Add the greens and continue to cook to mix the leaves with oil and garlic/onion mixture. Add 1/2 cup of water or vegetable/chicken broth, cover and increase heat to medium and cook for 5 minutes watching to see if more water is needed. You can add an additional 1/2 cup water or broth if needed. Add beans and basil and continue to cook for 5 more minutes.

When the water comes to a boil add the pasta, stir, and bring to a boil. Cook until al dente (slightly undercooked and chewy). Drain the pasta and add the beans and greens. Add parmesan cheese and pepper to taste.

Makes 6 to 8 servings.

Overnight Swiss Oats & Fruit

1 1⁄2 cups of oats (quick cooking or old-fashioned)
1 1⁄4 cups skim or 1 % milk or soy milk
2 Tbsp. honey
1⁄2 Tsp. vanilla
1⁄2 Tsp. ground cinnamon
3 cups of any variety of fresh or dried fruit
Sliced bananas
Sliced strawberries
Blueberries
Raspberries
Chopped apple
Raisins
Dried cranberries
Dried apricots, chopped
Dried cherries
1⁄2 cup chopped walnuts, pecans or almonds (could substitute pumpkin or sunflower seeds)
1⁄2 cup of plain low-fat or non-fat yogurt for garnish (optional)

The night before stir the oats, milk, honey, vanilla and cinnamon together.
Cover and allow to soak in the refrigerator overnight.
In the morning add the 3 cups of chopped fruit and nuts and stir until well mixed.

Makes four 1 1⁄2 cup servings. Place 2 Tbsp. of yogurt on top of each bowl and serve.

Honey Glazed Pork Tenderloin

2 1 lb. pork tenderloins, trimmed of any excess fat
Marinade
3 tablespoons light/reduced sodium soy sauce
3 tablespoons fresh orange juice
3 tablespoons rice vinegar
2 tablespoons honey
1 1⁄2 tablespoons olive oil
1 teaspoon Chinese five-spice powder (available at most major markets or Asian specialty stores)

In a large bowl, combine the marinade ingredients. Add the pork tenderloins and coat with the marinade. Cover and refrigerate for 1 hour or overnight. Drain the marinade and discard. Heat an outdoor grill with the grill rack set 6 inches from the heat source. Coat the grill rack with cooking spray. Heat the grill to medium high. Add both pork tenderloins and grill for another 5 minutes with the grill lid open. Turn each tenderloin over and grill for 5 minutes. Cover the grill and cook for an additional 20 minutes until the tenderloins are cooked through, turning the pork occasionally. There should be no traces of pink and the internal temperature should reach 170°F.

Herbed Chicken Bites

1⁄4 cup plain dried bread crumbs
2 tablespoons grated Parmesan cheese
1 tablespoon all-purpose flour
1 teaspoon dried oregano
1 teaspoon dried basil
1/8 teaspoon ground white pepper
2 tablespoons low-fat (1%) milk
1 1⁄4 pounds boneless, skinless chicken breasts, cubed

Preheat the oven to 375°F. Line a baking sheet with parchment paper or spray with nonstick cooking spray. In a quart-sized zippered plastic bag, add the bread crumbs, cheese, flour, oregano, basil and pepper; shake to mix. In a medium bowl, add the milk and chicken pieces, stirring to coat. Place 4 to 5 chicken pieces in the bag and shake gently until lightly coated. Place on the prepared baking sheet, then repeat with the remaining chicken pieces. Bake until golden brown, about 25 to 30 minutes.

Preparation time: 10 minutes
Yield: 4 servings
Serving size: 5 pieces
Calories per serving: 163
Exchanges: 1⁄2 starch; 4 very lean meat

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
2 ounces fresh snow peas, halved crosswise
½ cup thinly bias slice carrot
½ cup sliced fresh mushrooms
¼ cup thinly sliced green onions or chives
8 3 ½ inch wonton skins, cut into ½ inch-wide strips

Combine the chicken broth, water, rice wine vinegar, soy sauce, garlic, ginger root and black pepper
in a large saucepan. Bring to a boil.

Separate the wonton strips, Stir in the corn, snow peas, carrot, mushrooms, onions and the
wontons trips. Return to a boil; reduce heat. Cover and simmer about 3 minutes or until the
vegetables are crisp-tender. Stir in the pork and heat through.

Makes about 6 cups OR 4 servings
Nutrition: 210 calories; 33 g protein; 3 g fat; 1 g sat. fat; 880 mg sodium; 60 mg cholesterol;
17 g carbohydrate; 5 g fiber
This pork recipe, and many more, can be found at www.TheOtherWhiteMeat.com