In many areas around the world, COVID -19 infection rates remain high despite our careful efforts to safely reopen and find our new normal. Those of us with health issues or family members with health issues are proceeding with extra caution as we safeguard our loved ones.
It’s a new year and a new opportunity to eat healthier. Linda Cahill has some excellent recipes from Pampered Chef guaranteed to make preparing healthy meals quick and easy.
Cooking with kids is a great way to pass along family traditions, reinforce math skills, teach healthy eating habits, and help your kids learn to follow directions. Recipes and photos can be shared with friends and family over social media, and the joy and laughter via FACETIME, ZOOM, GOOGLE, or SKYPE.
Whether she’s demonstrating products for Pampered Chef while preparing delicious recipes at a Pampered Chef party, helping in her parish, entertaining friends, and family, or making a meal for a sick friend, Linda always knows, “What’s for Dinner?”
AVOCADO TOAST WITH EGG
INGREDIENTS:
2 eggs
1 piece of precooked turkey bacon
1 sandwich thin or English muffin
¼–½ fresh avocado, seeded and mashed
DIRECTIONS:
Crack the eggs into the bottom of the Breakfast Sandwich Maker and whisk. Add the bacon to the deep insert and microwave for 1 minute.
Add the bread to the shallow insert and microwave for 30 more seconds. Remove from the microwave, assemble, and top with mashed avocado.
Yield: 1 serving
Nutrients per serving: U.S. nutrients per serving: Calories 370, Total Fat 19 g, Saturated Fat 4.5 g, Cholesterol 380 mg, Sodium 480 mg, Total Carbohydrate 6 g, Fiber 3 g, Sugars 1 g, Protein 20 g
OATMEAL WITH BANANA
Prep 1 min./Cook 2 min/Ready in 3 min.
INGREDIENTS:
½ large ripe banana
½ cup (125 mL) milk or non-dairy milk
½ cup (125 mL) quick oats
⅛ tsp (0.5 mL) salt
Fresh blueberries, dried cranberries, dark chocolate morsels, or chopped nuts (optional)
DIRECTIONS:
Mash the banana in the bottom of the Ceramic Egg Cooker using the Mix ‘N Chunk.
Add the remaining ingredients and stir to combine.
Microwave, uncovered, on HIGH for 1½ minutes, stir and then microwave for 10 second intervals until the oatmeal is cooked through. Stir in the additional toppings, if desired.
Yield: 1 serving - ¾ cup/175 mL
Nutrients per serving: U.S. Nutrients per serving (¾ cup/175 mL): Calories 270, Total Fat 5 g, Saturated Fat 2 g, Cholesterol 10 mg, Sodium 350 mg, Carbohydrate 49 g, Fiber 6 g, Sugars 15 g. Protein 10 g
Cook's Tips: This style of oatmeal will be thicker. Add additional milk after cooking to desired consistency.
As an alternative to mashed bananas, try this recipe with ½ cup (125 mL) applesauce.
LEMON GINGER CUCUMBER MINT WATER
INGREDIENTS:
Infusion Water Bottle:
1½” (4 cm) piece of cucumber, sliced, halved
2 slices lemon, cut in half
3 thin slices peeled ginger
1 fresh mint sprig
Quick Stir® Pitcher:
2” (5 cm) piece of cucumber, sliced, halved
½ lemon, sliced
2 tbsp (30 mL) thinly sliced peeled ginger
3 sprigs fresh mint
Family Size Quick Stir® Pitcher:
4” (10 cm) piece of cucumber, sliced, halved
1 lemon, sliced,
¼ cup (50 mL) thinly sliced peeled ginger
6 sprigs of fresh mint
DIRECTIONS
Use the Simple Slicer on the #3 setting to slice the cucumber. Use the Quick Slice to cut the lemon into slices.
Fill the bottom of the pitcher or water bottle with the sliced fruit and other ingredients, then top with water.
Plunge the pitcher to combine. To get the best flavor, refrigerate at least 20 minutes before serving.
Yield: 1 serving
Cook's Tips: The longer your water infuses, the more flavorful it will be. Some fruits or herbs will infuse more quickly than others. Citrus releases flavor quickly, and herbs can take a little longer. Also, some berries will release color into the water.
For enhanced flavors, let water sit at room temperature to infuse.
You can peel the rind off the citrus to lessen the bitterness.
HOMEMADE HUMMUS
Prep 5 min./Cook 5 min./Ready in 10 min
INGREDIENTS:
1 can (15.5 oz./440 g) chickpeas, drained (reserve ¼ cup (60 mL) liquid from the can)
1 can (15 oz./425 g) Great Northern beans, drained
Liquid reserved from chickpeas
2 tbsp. (30 mL) lemon juice
2 tbsp. (30 mL) olive oil
1 garlic clove, peeled
1 tbsp. (15 mL) sesame seeds
1 tsp. (5 mL) salt
Optional: grilled or raw vegetables, naan or pita bread, or crackers
DIRECTIONS:
Add the ingredients, in the order listed, to the Deluxe Cooking Blender. Replace and lock the lid. Turn the wheel to select the GRIND setting; press the wheel to start.
If the blades are still moving but not blending food, use the tamper to push the ingredients back into the blades.*
*Tip: Use the tamper in a circular motion to keep the hummus moving into the blades. Do not tamper for more than 30 seconds at a time.
Serve with grilled or raw vegetables, naan, pita bread, or crackers.
Yield: 12 servings
Nutrients per serving: U.S. nutrients per serving (about 3 tbsp/45 mL): Calories 90, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 350 mg, Carbohydrate 12 g, Fiber 3 g, Sugars 1 g, Protein 4 g
Cook's Tips: You can also use the hummus in place of pizza sauce for flatbreads.
*Safety Tip: Only use the tamper provided with the Deluxe Cooking Blender. Do not force the tamper deeper into the pitcher. Only use the tamper when blending cold and liquid ingredients.
TOASTED QUINOA ENERGY BITES
INGREDIENTS:
¾ cup (175 mL) uncooked quinoa
2 cups (500 mL) instant or quick oats (see Cook’s tips)
⅔ cup (150 mL) sweetened flaked coconut
½ cup (125 mL) miniature semi-sweet chocolate morsels
¾ cup (175 mL) creamy peanut butter
⅓ cup (75 mL) honey or agave nectar
DIRECTIONS:
Heat 8" (20–cm) Nonstick Fry Pan over medium-high heat 1–3 minutes. Toast quinoa 3–5 minutes or until starts to brown and pop, stirring occasionally. Remove quinoa to Classic Batter Bowl to cool slightly.
Place oats in Manual Food Processor; process until coarsely chopped.
Add oats and remaining ingredients to batter bowl. Mix well.
Use Medium Scoop to scoop out mixture and roll into balls. Place on Large Bar Pan lined with waxed paper.
Place pan in freezer 8-10 minutes or in refrigerator for 30 minutes to firm up.
Store bites in 5 ¼–Cup Leakproof Glass Container in the refrigerator for 4–5 days.
Yield: 24 servings of 1 bite
Nutrients per serving: Calories 140, Total Fat 7 g, Saturated Fat 2.5 g, Cholesterol 0 mg, Sodium 45 mg, Carbohydrate 18 g, Fiber 2 g, Protein 4 g
Cook's Tips: Instant or quick oats work best in this recipe. If old-fashioned oats are used, bites will need longer to firm up in the freezer.
One bite is a snack, and three bites make a great mini-meal on the run!
You can make these ahead and freeze! Leave them out at room temperature for 1–2 hours to thaw.
BROCCOLI BOW-TIE SALAD
INGREDIENTS:
Salad
8 oz (250 g) fresh broccoli florets
½ medium red onion (see Cook's tip)
2 small carrots
4 oz (125 g) reduced-fat cheddar cheese
1 cup (250 mL) purple grapes
¼–½ cup (50–125 mL) real bacon bits
1 cup (250 mL) cooked farfalle pasta
Dressing
⅓ cup (75 mL) 2% low-fat Greek yogurt
¼ cup (50 mL) light mayonnaise
2 tbsp (30 mL) white wine vinegar
1 tbsp (15 mL) sugar
DIRECTIONS:
Use the Quick Slice to slice the broccoli into the small Glass Mixing Bowl. Cut the ends off of the onion. Cut in half lengthwise. Place it in the grater with the stem side up. Slice the onion into the bowl.
Cut the ends off the onion. Cut in half lengthwise and slice. Add the onions to the bowl.
Grate the carrots and cheese into the bowl with the Microplane® Adjustable Coarse Grater. Place the grapes in the Close & Cut. Cut in half using the Coated Chef’s Knife.
Combine the vegetables, grapes, cheese, bacon, and cooked pasta in a large bowl.
Combine the dressing ingredients in a small bowl.
Pour the dressing over the salad and mix to coat.
Yield: 6 servings
Nutrients per serving: US Nutrients per serving (about 1 cup/250 mL): Calories 200, Total Fat 10 g, Saturated Fat 4 g, Cholesterol 25 mg, Sodium 550 mg, Carbohydrate 20 g, Fiber 3 g, Sugars 9 g, Protein 13 g
Cook's Tips: To take some of the bite out of the red onion, soak the onion slices in ice water for at least 10 minutes, stirring once or twice.
TOMATO BASIL SOUP
Prep 5 min./Cook 25 min./Ready in 30 min.
INGREDIENTS:
¼ cup (60 mL) water or low-sodium vegetable broth
1 tsp. (5 mL) salt
2 Roma tomatoes
1 can (28 oz./796 mL) whole tomatoes
½ medium onion
Two garlic cloves, peeled
Add-In: ¼ cup (60 mL) fresh basil leaves
DIRECTIONS:
Add the ingredients to the Deluxe Cooking Blender in the order listed (don’t add the basil). Replace and lock the lid. Turn the wheel to select the SOUP setting; press the wheel to start.
When the timer is up, press CANCEL. Remove the vented lid cap and carefully add the basil. Replace the cap and hold the PULSE button until the basil is fully combined.
Yield: 6 servings
Nutrients per serving: U.S. nutrients per serving (1 cup/250 mL): Calories 30, Total Fat 0 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 540 mg, Carbohydrate 10 g, Fiber 2 g, Sugars 3 g, Protein 1 g
BLACKENED FISH TACOS
INGREDIENTS:
Slaw
1/4 cup (50 mL) sliced green onions with tops
2 tablespoons (30 mL) snipped fresh cilantro
1 tablespoon (15 mL) fresh lime juice
1 tablespoon (15 mL) vegetable oil
1 garlic clove, pressed
1 teaspoon (5 mL) sugar
1/2 teaspoon (2 mL) Cajun or blackened fish seasoning
2 cups (500 mL) broccoli slaw mix
Fish
1 pound (450 g) tilapia fish fillets
1 tablespoon (15 mL) Cajun or blackened fish seasoning
1 avocado, seeded and sliced
8 (6-inch/15 cm) corn tortillas, warmed
3 medium radishes
Additional snipped fresh cilantro (optional)
DIRECTIONS:
For slaw, in Small Batter Bowl, combine green onions, cilantro, lime juice, oil, garlic pressed with Garlic Press, sugar and Cajun seasoning; whisk until blended. Add slaw mix; toss to coat. Cover; refrigerate until ready to serve.
Heat Grill Pan over medium heat 5 minutes. Moisten fish fillets with water and sprinkle with Cajun seasoning. Lightly spray pan with vegetable oil using Kitchen Spritzer. Place fillets in pan; cook over medium heat 10-12 minutes or until fish flakes easily with fork, carefully turning once. Remove from heat. Flake fish into bite-size pieces.
Using Avocado Peeler, cut avocado in half lengthwise; remove seed and cut flesh away from skin. Cut one avocado half into slices. (Reserve remaining half for another use.) To warm tortillas, place in Large Micro-Cooker®. Microwave, covered, on HIGH 1 minute. Top tortillas evenly with slaw mixture and fish. Grate radishes evenly over fish using Rotary Grater. Top with avocado slices and sprinkle with additional cilantro, if desired.
Yield: 4 servings
Nutrients per serving: Calories 300 (26% from fat), Total Fat 9 g, Saturated Fat 1.5 mg, Cholesterol 55 mg, Carbohydrate 32 g, Protein 26 g, Sodium 320 mg, Fiber 6 g
U.S. Diabetic exchanges per serving: 2 starch, 3 low-fat meat (2 carb)
Cook's Tips: Tilapia is a native fish of Africa, but it is now farm-raised all over the globe. This low-fat fish is available fresh or frozen. Tilapia has a semi-firm texture and light, sweet flavor.
If desired, catfish fillets can be substituted for the tilapia fillets.
Although avocados have a reputation for being high in fat, don’t discount them from your diet. Sixty percent of the fat in avocados is monounsaturated, which is the same type of heart-healthy fat found in olive and canola oils. In addition, avocados are cholesterol- and sodium-free and are high in beta carotene, fiber, folate (a B vitamin) and potassium.
Avocados have a thick, pebbled skin that changes from green to purplish black as the fruit ripens. Choose avocados that are free of bruises and store them at room temperature until they reach their full flavor and ripeness. Once ripe, they can be stored in the refrigerator.
QUICK COOKER MEDITERRANEAN CHICKEN & RICE BOWLS
Prep 5 min/Cook 25 min/Ready in 30 min.
INGREDIENTS:
Chicken & Rice
2 tbsp (30 mL) butter
1 small onion, chopped
½ tsp. (2 mL) salt
2 garlic cloves, pressed
8 cups (2 L) fresh baby spinach leaves
1 lb. (450 g) boneless skinless chicken breasts
1 tbsp. (15 mL) Greek Rub or Lemon Garlic Rub
¼ cup (50 mL) water
1½ cups (375 mL) basmati or long grain white rice, rinsed
1½ cups (375 mL) chicken broth
Vegetables
½ seedless cucumber
1 pint cherry tomatoes (about 2 cups/500 mL), halved
Sauce
2 tbsp. (30 mL) fresh parsley leaves
1 lemon, juiced
½ cup (125 mL) hummus
Optional: ½ cup (125 mL) crumbled feta cheese
DIRECTIONS:
Set the Quick Cooker to SEAR and press START. Melt the butter in the inner pot. Add the onion, salt, and garlic and cook for 2–3 minutes. Add the spinach and cook an additional minute, or until the spinach is slightly wilted. Press CANCEL.
Season both sides of the chicken with the rub and place it on top of the spinach.* Add the water.
Combine the rice and broth in a ceramic pot. Cover and lower onto the wire cradle. Cook on CHICKEN/POULTRY for 9 minutes.
When the timer is up, let the steam release naturally for 10 minutes, then press the steam-release button to release any remaining pressure. Press CANCEL.
Finely chop the parsley in a food processor. Add the hummus and lemon juice and process until well combined.
Carefully lift the ceramic pot out of the cooker and fluff the rice with a fork.* Transfer the chicken and spinach to a medium mixing bowl and chop.
To serve, add the chicken, vegetables, rice, and sauce to a bowl. If you’d like, sprinkle with the feta.
Yield: 6 servings
Nutrients per serving: U.S. nutrients per serving: Calories 360, Total Fat 9 g, Saturated Fat 3 g, Cholesterol 65 mg, Sodium 730 mg, Carbohydrate 46 g, Fiber 4 g, Total Sugars 4 g (includes 0 g added sugars), Protein 25 g
Cook's Tips: Slice the cucumber, then turn it a quarter turn and slice again.
LEMON CHIFFON CUPCAKES
Prep 25 min/Cook 15 min/Ready in 40 min.
Cupcakes
1 lemon, divided
3/4 cup (175 mL) cake flour (do not use all-purpose flour)
1/2 cup (125 mL) sugar, divided
3/4 tsp (4 mL) baking powder
1/4 tsp (1 mL) salt
2 large egg yolks
1/4 cup (50 mL) water
2 1/2 tbsp (37 mL) canola oil
1 tbsp. (15 mL) lemon extract
4 large egg whites, room temperature
1/2 cup (125 mL) prepared lemon curd
Meringue Frosting
3 large egg whites
1/4 tsp. (1 mL) cream of tartar
1/2 cup (125 mL) sugar
1 tsp. (5 mL) lemon extract
DIRECTIONS:
Preheat oven to 325°F (160°C). Place paper liners in wells of Muffin Pan. Using Microplane® Adjustable Fine Grater, zest lemon to measure 1 1/2 tbsp (22 mL); set aside 1/2 tbsp (7 mL) zest for garnish. In Stainless (2-qt./2-L) Mixing Bowl, combine flour, 1/4 cup (50 mL) of the sugar, baking powder, salt and remaining 1 tbsp (15 mL) zest; whisk well using Stainless Whisk. In Stainless (6-qt./6-L) Mixing Bowl, combine egg yolks, water, oil, and extract; beat on medium speed of electric hand mixer until well blended. Add dry ingredients; beat on medium speed until smooth.
In Stainless (4-qt./4-L) Mixing Bowl and using clean beaters, beat egg whites on high speed until soft peaks form, about 1 minute. While continuously beating, gradually add remaining 1/4 cup (50 mL) sugar in a slow, steady stream. Continue beating 3-4 minutes or until sugar is dissolved and stiff peaks form. Stir in one-fourth of the meringue into batter using Small Mix 'N Scraper®; gently fold in remaining meringue.
Using Large Scoop, divide batter evenly among liners; bake 12-15 minutes or until wooden pick inserted in centers comes out clean. Remove pan from oven to Stackable Cooling Rack. Remove cupcakes from pan; cool completely. Meanwhile, prepare Meringue Frosting (see below).
To assemble cupcakes, spoon lemon curd into Easy Accent® Decorator fitted with closed star tip. Press decorator gently into center of each cupcake and pipe in a small amount of curd (about 2 tsp/10 mL). Frost cupcakes; sprinkle with reserved lemon zest.
Yield: 12 servings of 1 cupcake
Nutrients per serving: Calories 190, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 45 mg, Sodium 125 mg, Carbohydrate 31 g, Fiber 0 g, Sugars 24 g, Protein 3 g
U.S. Diabetic exchanges per serving:1 starch, 1 fruit, 1 fat (2 carb)
Cook's Tips:
Meringue Frosting: Bring 2 1/2 cups (625 mL) water to a simmer over medium-low heat in (3-qt./2.8-L) Saucepan. Place egg whites in Double Boiler; set over water in Saucepan. Using electric hand mixer, beat egg whites on high speed until frothy; beat in cream of tartar. While continuously beating, gradually add sugar in a very slow, steady stream. Continue beating until mixture is thickened and Digital Pocket Thermometer registers 160°F (71°C); carefully remove the boiler from Saucepan. Continue beating until mixture is glossy and stiff peaks form; beat in lemon extract. Spoon frosting into a resealable plastic bag. Twist bag to seal. cut off corner and pipe over cupcakes.
For more delicious recipes and to order products for your kitchen, visit www.pamperedchef.biz/lindacahill Email her at lindathechef@gmail.com.