With Edamame and Tarragon Dipping Sauce
Fresh cabbage is widely available in March, and it's a good thing since so many of us enjoy it with corned beef on St. Patrick's Day! Cabbage is from the Brassica family, which also includes cauliflower, broccoli, and Brussels sprouts. You'll find it in all shapes, sizes, and textures—common varieties are green cabbage (sometimes referred to as white), red cabbage, the crinkly and crisper savoy cabbage, and the napa, which forms more into a tall stalk or barrel than a tight ball.
There are many ways to enjoy this healthy vegetable. The faculty at The Culinary Institute of America (CIA) suggests a delicious heart-healthy and diabetes-friendly variation on a traditional stuffed cabbage with salmon and wild rice.
"I serve the stuffed cabbage rolls with steamed edamame and a tarragon dipping sauce, to make a meal high in protein, fiber, and flavor while low in saturated fat, and without a fishy aftertaste," says Registered Dietitian and CIA Associate Professor Jennifer Stack. "I designed this recipe for people like me, who are not fond of fish but want the health benefits it provides. These stuffed cabbage rolls look so good and are so tasty, they tempt even non-seafood lovers."
Edamame are fresh green soy beans in their pods. They are popular in Asia, particularly in Japan where they are served as a snack. Introduce them to family and friends as a fun finger food. "They can become rather addictive when dipped in a tarragon sauce," Stack says. Dip the bean in the sauce and then put the whole pod in your mouth. While holding on to the end of the pod, gently pull the pod through your teeth and the beans will pop out in your mouth. Discard the pod and move onto the next one.
A good time-saving practice for this recipe and other dishes like this one is to keep some wild rice handy and cooked barley in small portions in the freezer to just grab and use. You can also substitute rinsed, canned salmon in place of fresh salmon if you don't have the chance to get to a fish market.
The following recipes are from Jennifer Stack's new book, the CIA's The Diabetes-Friendly Kitchen (Wiley, 2012), available for purchase at bookstores nationwide or at www.ciaprochef.com/fbi/books.html.
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Salmon and Wild Rice-Stuffed Cabbage
Makes 4 servings
Nutritional Information Per Serving—Calories 384; Protein 24 g; Carbohydrates 24 g; Fiber 8 g; Total Fat 15 g; Saturated Fat 3 g; Sodium 326 mg.
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Edamame with Tarragon Dipping Sauce
Makes 4 servings
Nutritional Information Per Serving—Calories 238; Protein 16 g; Carbohydrates 18 g; Fiber 8 g; Total Fat 10 g; Saturated Fat 0.5 g; Sodium 154 g.
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Tarragon Dipping Sauce
Makes 3/4 cup
Nutritional Information Per Tablespoon—Calories 38; Protein 0 g; Carbohydrates 0 g; Fiber 0 g; Total Fat 4.5 g; Saturated Fat 0.5 g; Sodium 25 mg.
Deliciously Wrapped Heart-Healthy Vitamins and Antioxidants for Those You Love
Everyone wants to do something special for their loved ones on Valentine's Day. This year you can show friends and family just how much you care about them by making a delicious meal that will help keep their hearts healthy.
The chefs at The Culinary Institute of America (CIA) created this yummy and healthy take on ravioli by stuffing them with a filling combination of beets, cheese, and orange zest. The recipe was developed by CIA alumnus Rico Griffone '06, who leads the college's Menu for Healthy Kids (MFHK), a program dedicated to fighting childhood obesity and Type 2 diabetes by providing healthier choices for kids and their families. MFHK has been addressing these issues by sending students on their externship field experience into schools to learn firsthand how school lunch programs operate and to identify ways to help make a change for the better.
"This recipe produces plump little 'pillows' with a rich magenta color," says Griffone. "Although this dish tastes and looks complex, we streamline a few steps. Instead of making fresh pasta, we use prepared wonton wrappers. And even though we use a little butter in the dish, we control the amount carefully to get the flavor benefits of butter while minimizing the added calories."
There are lots of ways to enjoy these ravioli. Serve them as dumplings in a soup such as carrot broth with lemongrass and ginger. You can make your own broth or purchase a low-sodium version from the market. Or, you can enjoy them on their own or with a light sauce. A sprinkling of poppy seeds adds contrast and texture.
The filling can be made up to two days in advance, and the filled ravioli can be made 24 hours before you plan to cook and serve them.
For more information about Menu for Healthy Kids, great recipes, and tips on how you can get involved, please visit our website at www.healthykids.ciachef.edu.
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Beet Ravioli
Makes 6 Servings
Nutrition analysis per 7-ounce serving—240 calories, 11g protein, 33g carbohydrate, 8g fat, 4g saturated fat, 480mg sodium, 90mg cholesterol, 3g fiber.
A variation on the chewy drop cookie version, these are perfect for any cut-out cookie project you tackle.
This Valentine's Day, use a heart shaped cookie cutter to create a batch of these for the one you love.
Makes about 4 dozen cookies
Royal Icing
Royal icing will dry to a smooth, shiny finish. Dye your royal icing with liquid or paste food coloring. Use a toothpick to dab a small dot of color in the icing and mix to an even color with a rubber spatula. If you want deeper colors, add dots of color incrementally after completely incorporating the previous dots to achieve the color you want. Do not add too much at one time, as these colors are highly concentrated and difficult to lighten once too dark.
Makes about 2 cups
Note: If not using immediately, cover the icing with a damp paper towel directly on the surface, cover the bowl with plastic wrap, and refrigerate. Otherwise, the icing will form a skin and/or dry out completely. After refrigeration, bring back to room temperature and recheck the consistency.
You can find these recipes and more in The Culinary Institute of America's Cookies at Home cookbook available at bookstores or online.
Warm, creamy, and soul-satisfying, macaroni and cheese may just be the ultimate comfort food. In our version, the delicate, nutty flavor of chanterelles adds an unexpected modern twist to a beloved tradition.
This recipe offers a gluten free version of a simple lean dough. Lean doughs are characteristically low in fat and sugar, examples of which are seen in crusty French breads and pizza dough.
Before shaping and baking, you may add herbs, spices, grated cheese, or other additional ingredients of your choice to create variations on the standard recipe.
Yield: Two standard 8”x4”x2 3/4” loaves or 20 rolls (20 servings)