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Food TV: Inspiring Healthy Cooking

Cooking demonstrations help home cooks feel at ease in the kitchen.

Recipes for Inspiring Healthy Cooking continued...

1 cup lightly packed fresh basil leaves
2 tablespoons freshly grated Parmesan cheese
2 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
4 cloves garlic, minced (2 teaspoons minced)
2 cups cooked quinoa*
1 cup chopped red bell pepper
1/2 cup sliced green onions
Kosher salt
Freshly ground black pepper
1/4 cup shelled sunflower seeds

  • In a small saucepan, bring 2 cups water to boiling. In a small bowl, combine cold water and ice cubes to make an ice bath. Add the basil to the boiling water; stir once and drain immediately. Place basil in the ice bath to cool quickly. Gently squeeze out any excess water.
  • Place basil in a food processor. Add Parmesan cheese, lemon juice, olive oil, and garlic. Cover and process until nearly smooth.
  • In a medium bowl, stir together cooked quinoa, bell pepper, and green onions. Add basil mixture; stir to coat. Season to taste with kosher salt and black pepper. Sprinkle with sunflower seeds.

*Note: Look for quinoa at a health food store or in the grains section of a large supermarket. To make 2 cups cooked quinoa, in a fine strainer rinse .2/3 cup quinoa under cold running water; drain. In a small saucepan, combine 1 1/3 cups water, the quinoa, and 1/4 teaspoon kosher salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Let stand to cool slightly. Drain off any remaining liquid.

Yield: 8 servings

Per serving: 123 cal., 7 g total fat, (1 g sat. fat), 1 mg cholesterol, 115 mg sodium, 13 g carbohydrates, 2 g fiber, 4 g protein. Exchanges: 1 starch, 1 fat.

From the upcoming Sonoma Diet Cookbook (Meredith Books). Republished with permission from the publisher.

Speedy Chili

Weight Loss Clinic Members: Journal one serving as 1/4 cup starchy foods or legumes without fat + 1 serving lean meat without fat.

Chipotle salsa gives this excellent, easy chili a smoky flavor that's hard to beat.

2 pounds ground sirloin
1 teaspoon minced garlic
1 tablespoon chili powder
1 teaspoon ground cumin
1 (16-ounce) jar chipotle chunky salsa or salsa of your choice
1 (16-ounce) package frozen whole kernel corn
2 (14 1/2-ounce) cans seasoned beef broth with onion
1 (15-ounce) can red kidney beans, rinsed and drained, optional

  • In a large pot, brown the meat and garlic until done. Drain any excess liquid.
  • Add the chili powder, cumin, salsa, corn, beef broth, and beans.
  • Bring the mixture to a boil, reduce heat, and cook for 15 minutes.

Yield: 6 to 8 servings

Per serving: 212 calories, 26 g protein, 14 g carbohydrate, 6 g fat, 2 g sat. fat, 2 g fiber, 60 mg cholesterol, 794 g sodium. % calories from fat: 24%. Exchanges: 3 lean meat, 1 starch.

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