Friday, October 17, 2008

Breakfast: Baked Oatmeal

Recipe from the American Institute for Cancer Research
http://www.aicr.org/ Recipe Corner


A creamy oatmeal brûlée with a crackling crust. It features dried fruits and nuts that are baked into thick and hearty oats. Serve some for breakfast, then reheat the rest in the microwave for dessert, topped with a small scoop of reduced-fat yogurt or vanilla ice cream.

1 3/4 cups low fat (1 %) milk
2 tsp. unsalted butter
1/8 tsp. salt
1 cup old-fashioned rolled oats
1/4 cup dried apricots
1/4 cup raisins
3 Tbsp. lightly packed brown sugar, divided
1/2 Golden Delicious apple, peeled and cored
3 Tbsp. chopped walnuts

Preheat the oven to 350 degrees.

In 2-quart microwaveable, oven proof casserole, heat milk and butter until milk steams, about 1-2 minutes. Mix in salt and oats and set aside.

Chop apricots. Mix apricots, raisins and 1 Tbsp. of the sugar into oats.
Shred apple into oats and mix to combine.

Bake oats, uncovered, for 15 minutes.
Stir, then top with remaining sugar and the nuts.
Bake 15 minutes longer, or until the oats are chewy.
Divide the oatmeal among four bowls.
Serve immediately.

Makes 4 Servings.

Per serving: 280 calories, 8 g total fat (2 g saturated fat), 45 g carbohydrate, 9 g protein,
4 g dietary fiber, 280 mg sodium.

Dinner: Pineapple Chicken Stir-Fry

Recipe from the American Institute for Cancer Research
http://www.aicr.org/ Recipe Corner



Sauce:
1 1/2 Tbsp. reduced-sodium soy sauce
2 Tbsp. unsweetened pineapple juice
1 Tbsp. fat-free, reduced-sodium chicken or vegetable broth or water
2 cloves garlic, finely minced
1 tsp. cornstarch

Stir-Fry:
8 oz. boneless, skinless chicken breast, cut into 1-inch pieces
1 tsp. reduced-sodium soy sauce
1 tsp. seasoned rice vinegar
1/8 tsp. ground ginger
1 Tbsp. sesame oil, divided
1 small carrot, sliced into 1/4-inch pieces
1/2 medium green bell pepper, seeded and cut into 1/2-inch pieces
1/2 cup snow peas, cut in half lengthwise
1/3 cup chopped green onion, green part only
1/2 cup pineapple chunks, fresh or canned in unsweetened juice and drained
1 cup cooked brown rice

In small bowl, whisk together sauce ingredients and set aside.
In another small bowl, mix chicken with soy sauce, vinegar and ginger. Set aside to marinate.

In nonstick skillet, heat 1/2 Tbsp. oil over medium-high heat.
Add carrot and green pepper, stir-frying for 3 minutes.
Add snow peas and stir-fry another 2 minutes.
Remove vegetables from pan and set aside.

Add remaining oil to hot pan.
Add marinated chicken. Stir-fry constantly until chicken is cooked through, about 3 minutes.
Return vegetables to pan.
Add onion and stir-fry for 1 minute.
Add pineapple.
Stir sauce and pour over mixture.
Stir-fry until sauce thickens, 1-2 minutes.
Serve over brown rice.
Makes 2 servings.

Per serving: 396 calories, 9 g total fat (2 g saturated fat),
45 g carbohydrates, 32 g protein, 6 g dietary fiber, 709 mg sodium


Because You are my help, I sing in the shadow of your wings.
Psalm 63:7


Doves at Assisi St. Francis
Beautiful there at Christmas, the Italians string Doves instead of lights from building to building, they inter-connect and inter twine all through the small town of Assissi.