Black Bean and Brown Rice Risotto Recipe

Chef Judy Gilliard
Servings: 12

• 3 tablespoons olive oil
• 1 medium onion, chopped
• 1 teaspoon red chili flakes
• 1 teaspoon black pepper
• 2 cups brown rice, medium-grain
• 1 teaspoon fresh cracked pepper
• 1/2 cup dry vermouth
• 4 cups low sodium chicken broth
• 1 green bell pepper chopped
• 1 red bell pepper chopped
• 1 cup parmesan cheese, grated
• 1/2 cup fresh parsley, chopped
• 4 cups black beans, cooked

1. Heat oil and sauté onion until soft.
2. Add rice, red chili flakes, black pepper and sauté over medium-high heat until all rice is coated with oil.
3. Add vermouth and stir until absorbed.
4. Add chicken broth one cup at a time until the rice absorbs liquid. (Have extra water ready in case you need it.) Cook until rice is tender, stirring constantly. Stir in chopped pepper and cook them only until crisp tender, to add more texture to the risotto.
5. Add cooked black beans, parsley and Parmesan cheese and fold in.

Per Serving : 286 Calories; 7g Fat (21.2% calories from fat); 14g Protein; 41g Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 302mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 Fat.

Mushroom Risotto Recipe

If you like mushrooms, you'll love this risotto. The chili peppers give it just a bit of a bite. Easy to make and wonderful to eat. I purchased the ingredients for this at Leon's Gourmet Grocer.

Servings: 8

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 1 teaspoon red chili flakes
• 1 teaspoon black pepper
• 2 cups short-grain rice
• 1 teaspoon fresh cracked pepper, chopped
• 1/2 cup dry vermouth
• 4 cups low sodium chicken broth
• 1/2 cup Parmesan cheese, grated
• 1/2 cup fresh parsley, chopped
• 16 ounces mushroom, sliced and cooked

Heat oil and sauté onion until soft. Add rice, red chili flakes, black pepper and sauté over medium high heat until all rice is coated with oil. Add vermouth and stir until absorbed. Add chicken broth 1 cup at a time until the rice absorbs liquid. (Have extra water ready in case you need it.) Cook until rice is tender, stirring constantly. Add cooked mushrooms, parsley and Parmesan cheese and fold in.

Per Serving : 295 Calories; 5g Fat (17.4% calories from fat); 12g Protein; 46g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol; 360mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1 Fat.

Best Baked Beans Recipe

This isn't your ordinary baked beans recipe.  It's low in sugar, and the bourbon makes it unique.

Servings 4

• 1 teaspoon grape seed oil
• 1 medium carrot, chopped fine
• 2 stalks celery, chopped fine
• 1/2 small onion, chopped fine
• 1 tablespoon honey , local
• 1/4 teaspoon cayenne pepper
• 2 cups great northern beans, cooked
• 1/4 cup Red Stag bourbon, optional
• 1/4 cup catsup

Heat olive oil in a skillet, add carrots, celery, and onion and sauté until soft.  Add honey and stir until caramelized. Mix in cayenne pepper. Add Bourbon (optional) and stir over medium heat for 1 miuten.  Add catsup and mix in. Add beans and gently mix in.Place beans in 4 crocks or 1 casserole dish, cover and bake for 30 min in a 350 degree oven

Per Serving : 201 Calories; 4g Fat (20.4% calories from fat); 8g Protein; 27g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 204mg Sodium.  Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

Food purchased from Leon's Gourmet Grocer and prepared in a kitchen at Schaefer's.

Ham Slices with Blueberry Sauce

by Chef Judy Gilliard
Servings: 6

• 24 ounces ham center slices, 12 slices
• 1/3 cup water
• 1 tablespoon cornstarch
• 1/3 cup apricot preserves
• 2 tablespoons turbinado sugar, raw sugar
• 2 tablespoons rice wine vinegar
• 1 cup fresh blueberries

Place ham slices on rack in a shallow baking pan. Bake at 350ºF for
10 minutes. (until warm through).

Meanwhile, for the sauce, in a small saucepan combine water and cornstarch; stir in apricot preserves, raw sugar, wine, and lemon juice. Cook and stir over medium-low heat for 5-6 minutes or until thickened and bubbly.
Stir in blueberries; cook and stir 2-3 minutes more. To serve, spoon sauce on top of ham.

Per Serving : 284 Calories; 12g Fat (38.2% calories from fat); 20g Protein; 24g Carbohydrate; 1g Dietary Fiber;65mg Cholesterol; 1503mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.

Asparagus Tart

by Chef Judy Gilliard
Servings: 8

• 1 sheet frozen puff pastry, thawed
• 1 large egg, lightly beaten
• 1 pound asparagus
• 1/2 cup ricotta cheese, part skim milk
• 1 tablespoon olive oil
• 1/8 teaspoon sea salt
• 1/4 teaspoon white pepper
• 1 ounce salami slices
• 1 cup mozzarella cheese

Preheat oven to 400°F. Roll out pastry on floured surface to 13x10-inch rectangle. Cut off 1/2-inch-wide strip from all 4 sides; set aside. Brush strips on one side with some of beaten egg, then press strips, egg side down, onto edges of pastry to adhere, forming raised border. Brush border with egg; reserve remaining beaten egg. Transfer to baking sheet. Chill while preparing filling.

Place asparagus on a baking sheet and toss with olive oil, salt and pepper. Place in oven and roast for 5 minutes or until crisp-tender. Transfer to bowl of ice water to cool. Drain. Cut off top 2 to 3 inches of asparagus tips; set aside. Coarsely puree remaining asparagus stalks in processor. Add remaining beaten egg and ricotta.Process until thick puree forms. Transfer to bowl; stir in salami and half of the mozzarella. Spread mixture evenly over pastry. Sprinkle with remaining cheese. Arrange asparagus tips over filling.

Bake tart until filling is set, about 25 minutes. Serve warm or at room temperature.

Per Serving : 282 Calories; 20g Fat (63.5% calories from fat); 9g Protein; 17g Carbohydrate; 1g Dietary Fiber; 47mg Cholesterol; 259mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 3 1/2 Fat.

Crusted Scallop Salad with dried Cranberries and Roth Kase Buttermilk Blue

Servings: 8

• 2 pounds bay scallops, large
• 1/2 cup flour
• 1 teaspoon sea salt
• 1 teaspoon cayenne pepper
• 1 teaspoon black pepper
• 4 tablespoons grapeseed oil
• 12 cups mixed lettuce, natural
• 8 ounces  Roth Kase Buttermilk Blue (a tangy, creamy blue cheese, available at Open Harvest)
• 8 ounces dried cranberries
• 4 fluid ounces balsamic vinegar
• salt and pepper to taste
• 2 lemon, sliced

Toss scallops in flour with sea salt, cayenne and black pepper. Heat olive oil in skillet and sauté on medium-hot, turning as needed, (do not burn or char) for approximately 2-3 minutes on each side.

Meanwhile, place lettuce, cheese, cranberries, and balsamic vinegar in a mixing bowl. Toss gently with tongs.

Neatly place salad in middle of plate. Arrange scallops around top of greens. Garnish with lemon slices.

Per Serving  309 Calories; 16g Fat (46.1% calories from fat); 26g Protein; 16g Carbohydrate; 1g Dietary Fiber; 59mg Cholesterol; 814mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Fruit; 2 1/2 Fat.

Pork tenderloin with Apricot Mustard Sauce

Servings: 6

Sauce

3 tablespoons olive oil

1/4 cup diced onions

2 cloves garlic, minced

3 tablespoons cider vinegar

1/2 cup whole grain mustard

1/4 cup Dijon mustard

3/4 cup apricot fruit sweetened preserves

Pork

2 pounds pork tenderloin, cut 1" thick

olive oil spray

salt and pepper

Sauce

Heat olive oil in skillet. Add onion and garlic and cook until soft. Add cider vinegar and simmer 3 min stirring to make use onion and garlic do not burn.

Add mustards and apricot preserves and stir until all is melted together.

Pork

Stray each side of pork steaks with olive oil spray and sprinkle with salt and pepper.

On a very hot grill, sear each side of pork for 2 min on each side. Reduce heat to medium and brush pork with sauce. Cook on low heat until temperature reaches 155 degrees. Remove from oven and brush with sauce. Let rest and serve with the sauce on the side.

Per Serving : 252 Calories; 12g Fat (45.0% calories from fat); 32g Protein; 2g Carbohydrate; trace Dietary Fiber; 98mg Cholesterol; 201mg Sodium. Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Ingredients purchased from Leon's Gourmet Grocer. 

Grilled Asparagus Quiche Recipe

Servings: 6

• 1 pound asparagus
• Olive oil spray
• 1 tablespoon butter
• 1/4 cup leeks, thinly sliced
• 1/2 cup mushrooms, sliced 1/4" thick
• 1/2 cup mozzarella cheese, part skim milk
• 1/4 cup cheddar cheese
• 12 medium eggs
• 2 cups milk, 1% low fat
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 teaspoon fines herbs*

Preheat oven to 325º degrees F. Bend each asparagus spear until it breaks, throwing out the end section. Spray with olive oil spray and grill until crisp tender. Cut the asparagus into 1/2 inch pieces on the angle. Sauté leeks and mushrooms until soft in butter until they are golden, add asparagus.
Spray a 9" × 13" pan with olive oil spray. Spread mozzarella and cheddar cheese on bottom of pan and top with vegetables. Whisk together eggs, milk, salt, pepper and fines herbs. Pour over cheese and vegetables. Bake about 45 minutes or until knife inserted in center comes out clean.

Per Serving : 259 Calories; 16g Fat (56.1% calories from fat); 20g Protein; 8g Carbohydrate; 1g Dietary Fiber; 442mg Cholesterol; 438mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1 1/2 Fat.

*combination of French chervil, parsley, chives and French tarragon

Food purchased from Leon's Gourmet Grocer

Chocolate Cherry Cake

Servings: 12

If you prefer milk chocolate use 1/2 cup cocoa and milk chocolate chips

2 cups Heart Smart Bisquick

1 cup almond flour

3/4 cup Dutch-process cocoa powder

2 teaspoons instant coffee granules

1 cup turbinado sugar

2 large eggs

1 cup buttermilk

1 can cherries in light syrup

1/2 cup chocolate chip, mini semi-sweet

Mix Bisquick, almond flour, cocoa, instant coffee and sugar together.

Beat eggs, buttermilk and liquid for cherries together and mix into dry ingredients. Fold in cherries.

Place in a bundt pan and bake in a 350 degree oven for 40 min. Let cool 20 min before talking it out of pan.

Per Serving (excluding unknown items): 278 Calories; 11g Fat (32.1% calories from fat); 7g Protein; 44g Carbohydrate; 3g Dietary Fiber; 36mg Cholesterol; 208mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 1 1/2 Other Carbohydrates.

Food purchased at Leon's Gourmet Grocer

Recipe: Apricot Roasted Chicken Thighs

Servings: 6

8 each chicken thighs without skin, boneless, cut in cubes (Smart Chicken)

6 ounces apricot preserves, fruit sweetened

8 each prunes, pitted and cut in half

1/4 cup olive oil

1 tablespoon rice wine vinegar

1/4 teaspoon sea salt

1/4 teaspoon black pepper

1/2 teaspoon garlic powder

1/2 teaspoon ground sage

1/2 teaspoon red chili flakes

8 each dried apricot halves, julienned

6 sage, julienned

Preheat oven to 400 degrees F.

Toss all of the ingredients together with the chicken until the chicken is evenly coated with the sauce. Arrange the chicken pieces in the pan, spaced evenly apart.

Roast until the chicken is thoroughly cooked, about 20 to 30 minutes.

Per Serving  303 Calories; 13g Fat (37.4% calories from fat); 19g Protein; 30g Carbohydrate; 2g Dietary Fiber; 76mg Cholesterol; 170mg Sodium.  Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Fruit; 2 Fat; 1 Other Carbohydrates.

Ingredients found at: Leon's Gourmet Grocer

Corn Waffles Recipe

Servings:6
The cornmeal in these gives the waffles an extra crunch. Serve them with yogurt
cream, or ricotta cheese with a little sugar and vanilla added in. Top with fruit.

• 1 2/3 cups Bisquick® baking mix
• 1/3 cup cornmeal
• 2 tablespoons flax seed, ground
• 1 1/2 cups milk, 1% low fat
• 1 teaspoon vanilla extract
• 2 large egg
• 2 tablespoons butter, melted

1. Mix all ingredients together.
2. Pour into hot waffle iron (sprayed with non-stick spray).
3. Bake until steaming stops.

Makes 6 8" waffles


Yogurt Cream (for topping)

• 1 cup yogurt cheese (Greek style yogurt, plain no fat)
• 1 teaspoon vanilla
• 2 tablespoons turbinado sugar (raw sugar)
• 1 cup peaches, sliced

Per Serving 304 Calories; 8g Fat (24.4% calories from fat); 13g Protein; 45g Carbohydrate; 3g Dietary Fiber; 76mg Cholesterol; 506mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1/2 Non-Fat Milk; 1 1/2 Fat; 1/2 Other Carbohydrates.

NOTE: I purchased food to make this at Leon's Gourmet Grocer and Open Harvest Natural Foods Coop.

Prosciutto Tomato Pasta Recipe

Servings: 6
Takes under 30 miutes to make. Keep prosciutto in your freezer so you are at the ready for a quick last-minute meal.

• 1 tablespoon grapeseed oil
• 1/2 teaspoon garlic paste
• 3 tablespoons capers
• 4 ounces prosciutto, diced
• 26 ounces tomatoes, canned
• 1/2 cup basil, fresh, julienned
• 3 ounces parmesan cheese
• 14 ounces spaghetti, whole-wheat

Cook pasta according to package directions. Using a Dutch oven, heat olive oil. Add garlic, capers and prosciutto; sauté until golden. Add tomatoes and cover, leaving room for steam to escape so sauce will thicken. Let simmer 20 minutes. Pour sauce over hot pasta. Toss with fresh basil and parmesan cheese.
Per Serving : 377 Calories; 9g Fat (21.0% calories from fat); 22g Protein; 56g Carbohydrate; 7g Dietary Fiber; 24mg Cholesterol; 999mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.

NOTE: I purchased food to make this at Leon's Gourmet Grocer and Open Harvest Natural Foods Coop.

Recipes: Buttermilk Rolls & Grilled Flank Steak

Buttermilk Rolls

By Chef Judy Gilliard

Servings: 24

1 cup water

2 1/2 teaspoons active dry yeast

3 tablespoons turbinado sugar (raw sugar)

2 cups bread flour

1 cup whole wheat flour (Pastry)

3 tablespoons powdered buttermilk

1 teaspoon sea salt

1 tablespoon unsalted butter, room temperature

Mix yeast and sugar into water that is room temperature. Set aside.

In mixing bowl of your stand KitchenAid mixer, add flours, buttermilk, salt and butter.

With mixer running with dough hook slow add liquid into dry. (Add more water if needed)

When dough comes together into a ball around dough hook, keep running at low speed for 10 min to knead.

Place dough into lightly oiled bowl, cover and let rise until double in size. Remove to a floured board and knead a couple of times, then cut into 24 rolls. Take each piece and form into a ball, place on a cookie sheet and press down with you hand to flatten the ball. Top with a spray of oil and cover and let rise.

Bake in a 350 degree oven until brown about 10 to 12 min. Dust roll with flour and let cool.

Per Serving: 69 Calories; 1g Fat (10.0% calories from fat); 2g Protein; 14g Carbohydrate; 1g Dietary Fiber; 1mg

Cholesterol; 79mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.

Grilled Flank Steak

Judy Gilliard

Servings: 4

Flank steak has great flavor and is best cooked medium rare.

1 pound Flank Steak, trimmed of fat

1 teaspoon grapeseed oil

1 1/2 teaspoons Chef Judy house seasoning

Coat each side of flank steak with oil, seasoning.

Cook on a hot grill, 4 to 5 minutes on each side. Let rest for 10 minutes.

Slice on the angle.

Per Serving : 210 Calories; 13g Fat (57.1% calories from fat); 22g Protein; 0g Carbohydrate; 0g Dietary Fiber; 58mg Cholesterol; 79mg Sodium.  Exchanges: 3 Lean Meat; 1 Fat

Apricot Nut Bread Recipe

This delicious bread contains healthy ingredients and has little sugar. Make it in a loaf or Bundt pan.
 2 eggs or 1/2 cup egg substitute

• 2 cups low-fat buttermilk
• 1 tsp vanilla
• 3 cups sifted all purpose flour
• 1 cup oat bran
• 1/2 cup sugar
• 3/4 cup dried apricots, chopped
• 1/2 tsp salt
• 1/2 tsp allspice
• 2 tsp baking powder
• 1/2 cup chopped walnuts

1. Preheat oven to 325 degrees.
2. Beat egg (or egg substitute), buttermilk and vanilla together. Set aside.
3. Combine dry ingredients. Mix in egg-and-milk mixture and chopped walnuts.
4. Pour mixture into a 10-inch Bundt pan or a large loaf pan sprayed with nonstick spray. Bake 45 minutes to an hour.
5. Turn onto wire rack and let cool before serving.

Parmesan Au Gratin Potatoes Recipe

 

 A simple, yet elegant dish. Real cream gives this a gourmet taste.

Servings: 8

• 6 each potatoes
• 3 cups cream
• 1 cup Parmesan cheese

Spread, or shingle, the sliced potatoes into a shallow, oven-safe casserole dish. Season with Kosher salt and ground white pepper. Pour the heavy cream over the potatoes, top with shredded Parmesan cheese, place into a 400-degree convection bake oven and cover with foil. Allow them to bake for 45 minutes and then remove the foil and bake another 15 to 20 minutes until bubbling in the middle and golden brown on top. The potatoes are done when I knife or skewer is inserted and there is not resistance. Remove pan from oven and let set for five minutes before serving.

Per serving (excluding unknown items): 336 calories; 25g. fat (67.1% calories from fat); 8g protein; 20g carbohydrate; 1g dietary fiber, 86mg cholesterol; 225mg sodium. Exchanges: 1 grain (starch); 1/2 lean meat; 4 1/2 fat.

Whipped Cauliflower Recipe

A perfect side dish that it is low carbServes 8

• 24 ounces cauliflower, frozen
• 8 ounces light cream cheese
• 1/2 teaspoon sea salt
• 1/2 teaspoon black pepper
• 3 medium russet potatoes, washed and cubed
• 3 tablespoons milk, if needed

Cook cauliflower until soft. Place in food processor with steel blade and process. Add cream cheese salt and pepper and to cauliflower and continue processing 5 to 8 minutes. Boil potatoes until soft, drain, mash, and add to the whipped cauliflower. Mix well. Add milk if needed.
Per Serving (excluding unknown items): 112 Calories; 5g Fat (42.0% calories from fat); 5g Protein; 11g Carbohydrate; 2g Dietary Fiber; 17mg Cholesterol; 302mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates