Fall Dinner 2012
Mizuna, Pomegranate & Walnut Salad
For Vinaigrette:
- 1/2 small shallot - 1 T balsamic vinegar - 1 T fresh lemon juice - 1/4 cup olive oil Salt and pepper, to taste For Salad: - 5-6 cups mizuna or mixed salad greens - Pomegranate seeds from 1/2 pomegranate - 3/8 cup chopped walnuts - 1 medium tangerine, broken into segments - 1/4 cup red grapes, cut in half 1. Prepare vinaigrette by placing shallot, vinegar, and lemon juice in a small bowl. Whisk in olive oil and season with salt and pepper. 2. Place salad greens in a large bowl with the vinaigrette. 3. Add 1/2 pomegranate seeds, grapes, and walnuts. Toss into salad. 4. Sprinkle remaining pomegranate seeds, grapes, and walnuts over salad. Serves 4 (culinate.com) Butternut Squash Chicken Stew
- 1 butternut squash, cubed (or 4-5 cups cubed)
- 1 T extra virgin olive oil - 2 large yellow onion, chopped - 3 cloves garlic, minced - 1/2 red bell pepper, chopped - 1 celery stalk, chopped - 1 1/2 lbs boneless, skinless chicken breast, cut into stir-fry strips - 2 cups chicken stock - 1 14-oz. can chopped tomatoes - 1/2 head of broccoli, cut into bite size pieces - 2/3 cup figs, stems removed, cut in half (if dried, soak in water for 20 min.) - 1/2 cup dried apricots, cut in half - jalapeno pepper, seeds removed and finely chopped - 1 1/2 T chili powder - Sea salt to taste - 1/2 cup roasted pumpkin seeds for garnish, optional 1. Peel and cut squash into cubes 2. Heat the oil in a 5 qt. pan. Saute the onion, garlic, red pepper and celery for 7-10 min. Cover so that the steam helps them cook. 3. Add the chicken to the vegetables. Stir and cook until the meat is white on all sides. 4. Add the pumpkin, stock, broccoli, tomatoes, dried fruit and spices. Simmer, uncovered for 20 min. 5. Garnish with roasted pumpkin seeds if desired. Serves 6 (Adapted from Wholehearted Cooking) Healthy Baked Apples
- 1/3 cup dried cranberries
- 3 T chopped almonds - 1 T flaxseed - 1 T firmly packed brown sugar - 1/2 tsp ground cinnamon - 1/8 tsp ground nutmeg - 6 small Gala apples (about 1 3/4 lb. total weight) - 1/2 cup apple juice - 1/4 cup water - 2 T honey - 2 tsp canola oil 1. Preheat oven to 350 degrees. 2. In a small bowl, toss together cranberries almonds, flaxseed, brown sugar, cinnamon and nutmeg until all the ingredients are evenly mixed. Set aside. 3. To prep the apples, keep the peels on. Working from the stem end, core each apple stopping about 3/4" from the bottom. 4. Divide the cranberry mixture evenly among the apples, pressing the mixture gently into each cavity. Arrange the apples upright in a heavy ovenproof saute pan or small baking dish just large enough to hold them. 5. Pour the apple juice and water into the pan. Drizzle honey and oil evenly over the apples and cover the pan snugly with aluminum foil. Bake until the apples are tender, about 50-60 min. 6. Transfer the apples to serving plates and drizzle with pan juices. Serve warm or at room temperature. Serves 6 (Adapted from mayoclinic.com) |
Nutrition FactsThis salad is very low in cholesterol and sodium. It is a great way to begin your meal and get a boost of antioxidants from the pomegranate seeds. It is a very good source of vitamins A and K as well as a good source of vitamin C and manganese.
Calories- 187 Total Fat- 14.8 g Saturated fat- 1.7 g Monounsaturated fat- 6 g Cholesterol- 0 mg Dietary fiber-3 g Sugar- 8 g 26% carbs 68% fat 6% protein 
Nutrition FactsThis stew is full of health promoting ingredients. It is low in saturated fat and a very good source of protein, vitamin A and vitamin C. It contains good amounts of vitamin K, niacin, B6 and selenium.
Calories- 353 Total Fat- 6.5 g Saturated fat- 21.4 g Monounsaturated fat- 2.9 g Cholesterol- 39 mg Dietary fiber- 5 g Sugar- 17 g 40% carbs 16% fat 44% protein 
Nutrition FactsThese apples are a fun way to end the meal. They are low in saturated fat and have no cholesterol. Apples are a good source of fiber and using the skin gives some added nutrients. In addition, they have a good amount of vitamin E and manganese.
Calories- 220 Total Fat- 7.7 g Saturated fat- 0.6 g Monounsaturated fat- 4.3 g Cholesterol- 0 mg Dietary Fiber- 6 g Sugar- 30 g 65% carbs 30% fat 5% protein |