The Resource Center Corner

Steak Au Poivre with Roasted Potatoes and Haricots Verts

Serves 2 people

Ingredients

-1/2 lb fingerling potatoes, washed
-3 tbsp extra-virgin olive oil
-salt and freshly ground black pepper
-1 tbsp finely chopped fresh rosemary
-2 8 oz-strip steaks
-2 tbsp black peppercorns, crushed
-4 tbsp unsalted butter
-1/2 lb haricots verts (French green beans), washed
-1 shallot, finely chopped
-1/2 cup brandy
-1 cup low-sodium beef broth
-1 tbsp green peppercorns, in brine, drained and coarsely chopped
-1/2 cup heavy cream

Preparation

1. Preheat the oven to 400°F. Toss the potatoes with 2 Tbsp olive oil, salt, pepper, and rosemary and roast on a baking sheet for 25 minutes, until browned and fork tender.
2. While the potatoes roast, coat the steaks with crushed peppercorns. Heat 2 Tbsp butter and 1 Tbsp olive oil in a large skillet or stainless steel sauté pan over medium high heat. Add the steaks to the pan and cook for 3 to 4 minutes, until a crust has formed. Flip the steaks and cook for an additional 3 to 4 minutes, until medium rare. Transfer the steaks to a plate and cover with foil to keep warm.
3. Place a vegetable steamer basket into a pot with an inch of water in it. Place the haricots verts in the steamer basket, cover the pot, and steam for 5 minutes, or until the beans are tender yet still firm and bright green. Remove from heat and season with salt and pepper.
4. Over medium heat, melt the remaining 2 Tbsp butter in the pan you used to cook the steak. Add the shallot and cook until soft. Stir in the brandy, scraping the bottom of the pan to remove any browned bits. Add the broth and green peppercorns, boiling until slightly reduced. Stir in the cream. Boil for another 2 to 3 minutes, until the sauce has thickened. Spoon the sauce over the steaks and arrange the haricots verts and potatoes.

Healthy Tip!

Ever heard of a Negative Nancy? Few people take pride in being known as such, and even fewer care to be around them. Studies show that personality traits like optimism and pessimism can affect many areas of your health and well-being. Positive thinking is a key part of effective stress management and begins with self-talk, which is the endless stream of unspoken thoughts that run through your head every day. These thoughts can be positive or negative. What’s important is that you learn to focus on the positive, and approach the unpleasantness in a more positive and productive way. Some proven benefits of positive thinking include increased life span, lower rates of depression, greater resistance to the common cold, reduced risk of death from cardiovascular disease, etc. The list goes on. So, while we may not be able to control the initial thoughts that run through our minds, we at least can make some lemonade about it and look on the bright side. If you lighten up, things will brighten up!

Chicken and Bok Choy with Almonds

Serves 4 people

Ingredients

-1 cup fat-free reduced-sodium chicken broth
-1 tablespoon reduced-sodium soy sauce
-3/4 teaspoon grated fresh ginger
-1 tablespoon cornstarch
-2 teaspoons canola oil
-1 pound boneless, skinless chicken breast tenders, cut into ½” chunks
-1/2 cup slivered almonds
-1/2 pound baby bok choy, bulb and leaves, chopped
-1/2 small red onion, thinly sliced
-2 garlic cloves, minced

Preparation

1. Combine the broth, soy sauce, and ginger in a small bowl. Whisk in the cornstarch and stir until combined. Set aside.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and almonds. Cook for 1 minute without stirring. Toss the mixture and continue cooking, tossing occasionally, for 3 minutes, or until the chicken begins to brown. Transfer the chicken and almonds to a plate.
3. Return the skillet to medium-high heat and add the bok choy, onion, and garlic. Cook, tossing occasionally, for 3 minutes, or until the bok choy is crisp-tender.
4. Return the chicken, almonds, and any accumulated juices from the plate to the skillet. Stir the reserved broth mixture to recombine, add to the pan, and cook, stirring constantly, for about 1 minutes, or until the broth thickens. Reduce the heat to a simmer and cook for 1 to 2 minutes, or until the chicken is cooked through and the flavors have combined.

Healthy Tip!

Abdominal, otherwise known as visceral, fat has been linked to a variety of health problems, such as metabolic disturbances, increased risk for cardiovascular disease, and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery. Unlike subcutaneous fat, which you can see and feel, visceral fat lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs. With regular moderate-intensity physical activity 30 mins/day, strength training, and a healthy diet, focusing on smaller portions, complex carbs and lean protein over simple carbs, and replacing saturated fats and trans fats with polyunsaturated fats, you can fight the battle of the bulge. Not only will you greatly improve the quality of your life, you could possibly add more years to it!

Huevos Rancheros Verdes

Serves 4 people

Ingredients

-1 1/2 cups very thinly sliced romaine lettuce
-1 scallion, sliced
-2 tablespoon chopped fresh cilantro
-3 teaspoons canola oil, divided
-2 teaspoons lime juice
-1/4 teaspoon salt, divided
-1/4 teaspoon freshly ground pepper, divided
-1 15-ounce c pinto beans, rinsed
-1/2 cup prepared green salsa
-8 6-inch corn tortillas
-Canola oil cooking spray
-3/4 cup shredded sharp Cheddar cheese
-4 large eggs

Preparation

1. Preheat oven to 400°F.
2. Combine lettuce, scallion, cilantro, 1 teaspoon oil, lime juice, 1/8 teaspoon salt and 1/8 teaspoon pepper in a bowl; set aside. Combine beans and salsa in another bowl.
3. Coat both sides of each tortilla with cooking spray. Place tortillas on a large baking sheet in 4 sets of overlapping pairs. (Each pair should overlap by about 3 inches.) Spread about 1/3 cup of the bean mixture on top of each pair of tortillas and sprinkle with 3 tablespoons cheese each. Bake until the beans are hot and the cheese is melted, about 10 minutes.
4. Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Crack each egg into a small bowl and slip them one at a time into the pan, taking care not to break the yolks. Season the eggs with the remaining 1/8 teaspoon salt and pepper. Reduce heat to medium-low and cook undisturbed for 5 to 7 minutes for soft-set yolks. (For hard-set yolks, cover the pan after 5 minutes and continue cooking until the yolks are cooked through, 4 to 6 minutes more.)
5. To assemble, place an egg on top of each pair of tortillas and top with a generous 1/4 cup of the lettuce mixture.

Healthy Tip!

Did you know there is such a thing as good fats? Good fats consist of monounsaturated fats and polyunsaturated fats. Monounsaturated fats lower LDL cholesterol, otherwise known as bad cholesterol, and increase HDL cholesterol, which is good cholesterol. Believe it or not, they even help in weight loss, particularly body fat. So the next time someone offers you walnuts or an avocado, don’t turn them away because you know them to be high in fat. Polyunsaturated fats also lower LDL cholesterol. In this group you’ll find omega 3 fatty acids in seafood such as salmon and fish oil, which contribute to a healthy metabolism.

Risotto with Butternut Squash, Pancetta, and Jack Cheese

Serves 4 people

Ingredients

-1/2 pounds butternut squash, peeled, seeded, and cut into 1/2-inch cubes (about 3 1/2 cups) Cooking spray
-2 cups fat-free, less-sodium chicken broth
-1 1/3 cups water
-2 tablespoons Madeira wine or sweet Marsala
-1 tablespoon minced fresh tarragon
-4 ounces chopped pancetta
-1 cup finely chopped onion
-1 teaspoon olive oil
-2 garlic cloves, minced
-3/4 cup uncooked Arborio rice or other short-grain rice
-2/3 cup (about 2 1/2 ounces) 1/2-inch-cubed Monterey Jack cheese
-1/2 teaspoon salt
-1/4 teaspoon freshly ground black pepper
-2 tablespoons pine nuts, toasted
-Fresh tarragon sprigs (optional)

Preparation

1. Preheat oven to 475°.
2. Place squash on a nonstick jelly-roll pan coated with cooking spray. Bake at 475° for 20 minutes or until tender, turning after 10 minutes.
3. Reduce oven temperature to 325°.
4. Combine broth, water, wine, and tarragon in a saucepan; bring to a simmer. Keep warm over low heat.
5. Cook pancetta in a large ovenproof Dutch oven over medium-high heat until crisp. Remove pancetta from pan; drain on a paper towel. Discard pan drippings. Add onion and oil to pan; sauté 10 minutes or until onion is tender. Add garlic; sauté 1 minute. Add rice to pan; sauté 1 minute. Stir in broth mixture; bring to a boil over medium heat. Reduce heat, and simmer over low heat, uncovered, for 10 minutes. (Do not stir; rice will have a liquid consistency similar to stew.)
6. Place pan in oven; bake at 325° for 15 minutes. Remove from oven. Stir in the squash, pancetta, cheese, salt, and pepper. Cover with a clean cloth; let stand 10 minutes (rice will continue to cook). Sprinkle with pine nuts. Garnish with tarragon sprigs, if desired.

Healthy Tip!

Exercising outside during the fall can be incredibly refreshing. The temperature is comfortable, the leaves are changing. However, it’s important to remember that your body is so much more susceptible to injury due to the colder weather. Make sure you’re loose before throwing the ball around. Warm up and stretch out. Dress in layers so that you can keep cool while competing, and stay warm when you’re not. Also, remember to drink plenty of water. Don’t let the chill fool you into thinking it’s unnecessary. Follow these simple guidelines to stay fit throughout the winter and stay healthy doing it.

Pomegranate Breakfast Smoothie

Serves 2 people

Ingredients:

• 1 cup POM wonderful 100% Pomegranate Juice
• 3/4 cup soy or low-fat milk
• 2 ice cubes
• 1 large banana
• 2 tablespoons almonds
• 3 table spoons protein powder (optional)
• 1 teaspoon honey or stevia sweetener

Preparation:

In a blender combine all ingredients. Cover and blend on high for at least 30 seconds, then pour into two glasses.

Healthy Tip!

An Ancient Chinese Proverb says, “Better to be deprived of food for three days, than tea for one.” Green tea especially is a must have in any diet. It’s known to reduce the risk of cancer, rheumatoid arthritis, cardiovascular disease, high cholesterol levels, and infection. It strengthens the immune system, and is even helpful in fighting depression. It’s also beneficial in achieving and maintaining a healthy weight. People who drink green tea burn more calories. As if all this wasn’t enough reason to swap your coffee for this magical tea, it can even help prevent tooth decay.

Garlic Basil Shrimp

Serves 2 people

Ingredients:

-2 tablespoons olive oil
-1 1/4 pounds large shrimp (20 to 25 per pound), peeled and deveined -3 garlic cloves, minced
-1/8 teaspoon dried hot red-pepper flakes, or more to taste
-3/4 cup dry white wine
-1/4 cup finely chopped fresh basil leaves
-1 1/2 cups grape tomatoes, halved
-Salt and freshly ground black pepper

Preparation:

1. Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.

2. Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce with salt and freshly ground black pepper, to taste. Return the shrimp to pan and cook just until heated through.

Healthy Tip!

Reduce saturated fat to keep your heart healthy. Replace butter with olive and canola oils, which contain good amounts of heart-healthy monounsaturated fats; choose lean meats, poultry, fish and beans instead of higher-fat meats; select nonfat or low-fat milk and yogurt in place of whole-milk versions; eat full-fat cheeses sparingly. Avoid trans fats, which also increase LDL cholesterol, by skipping foods that contain “hydrogenated oil” or “partially hydrogenated oil” in their ingredient lists.

Mexican Lasagna

Serves 8 people

Ingredients:

-1 pound boneless, skinless chicken breasts, cut into strips
-1 large onion, halved and cut into thin wedges
-1 large clove garlic, minced
-2 cups (16 ounces) fat-free ricotta cheese
-1 cup (8 ounces) reduced fat sour cream
-1/2 cup chopped fresh cilantro
-2 table spoons ground cumin
-1/8 teaspoon salt
-3 cups salsa
-8 corn tortillas (6” diameter), cut in half
-1 ¼ cups (5 ounces) shredded low-fat Monterey Jack cheese

Preparation:

1. Preheat the oven to 350 ºF. Coat a 13” x 9” baking dish with cooking spray.
2. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the chicken and cook, turning several times, for 5 minutes, or until no longer pink. Remove to a medium bowl. Wipe the skillet with a paper towel. Coat with cooking spray. Place over medium heat. Add the onion and garlic. Cover and cook, stirring occasionally, for 7 to 8 minutes, or until lightly browned. Add the chicken to the bowl.
3. In another medium bowl, combine the ricotta, sour cream, chile peppers, cilantro, cumin, and salt.
4. Spread 1 cup of the salsa across the bottom of the prepared baking dish. Arrange half of the tortillas evenly over the salsa. Spread half of the ricotta mixture over the tortillas. Top with half of the chicken mixture. Top with 1 cup of the remaining salsa and 1/2 cup of the Monterey Jack. Repeat the layering sequence with the remaining tortillas, ricotta mixture, and chicken mixture. Sprinkle with the remaining 1 cup of the salsa and 3/4 cup cheese.
5. Bake for 30 minutes, or until heated through. Loosely cover with foil if the cheese browns too quickly.

Healthy Tip!

Not only is yoga beneficial for strengthening and muscle tone, it reduces stress as well. It gives you a break from your stressors and helps put things into perspective. It emphasizes being in the moment. Through pranayama, or breath work, you’re able to clear your mind and relax. Because yoga poses are so physical and have to be done with such concentration, there’s little time for other thoughts, helping you do away with your worries for the time being. So the next time you’re feeling stressed, instead of reaching for a drink, reach for the stars and stretch it out.

Raspberry-Mocha Chocolate Chip Cookies

Serves 10 people

Ingredients:

-1 ½ cup chocolate whey protein powder
-3/4 cup whole grain pastry flour
-1/4 cup cocoa powder
-1/4 cup dried raspberries
-4 packets (4 grams) sugar or sugar alternative
-2 tablespoons mini semisweet chocolate chips
-2 table spoons instant coffee
-1 tablespoon hain pure foods featherweight baking powder
-2 eggs
-3/4 cup fat-free ricotta cheese
-1/2 cup applesauce
-1/4 cup packed brown sugar
-2 tablespoons soy lecithin granules
-1 teaspoon pure vanilla extract

Preparation:

1. Preheat the oven to 350 ºF
2. In a large bowl, combine the protein powder, pastry flour, cocoa powder, raspberries, sugar, chocolate chips, instant coffee, and baking powder. Mix well.
3. In another large bowl, combine the eggs, ricotta, applesauce, brown sugar, lecithin granules, and vanilla extract. Mix until well blended. Add the flour mixture and mix well.
4. Coat 2 baking sheets with cooking spray. Drop the dough by spoonfuls onto the baking sheets, spaced about 2” apart.
5. Bake for 12 minutes, or until wooden pick inserted in the center of a cookie comes out clean.
6. Remove the cookies to a wire rack to cool. When completely cooled, store in a cookie jar or container with a loose-fitting lid.

Healthy Tip!

Eat a rainbow of fruits and vegetables every day—the brighter the better.
The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are greens, sweet vegetables, and fruit. Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Fruit provides fiber, vitamins, and antioxidants. Some are even cancer-fighting, like berries.

Chickpea Pancakes with Spicy Vegetables

Serves 8 people

Ingredients:

-1 cup chickpea flour
-3/4 cup cold water
-2 tablespoons cold water
-3 tablespoons olive oil
-1 egg
-1/4 teaspoon salt
-1/4 ground black pepper
-1/2 small onion, finely chopped
-1 zucchini (6 ounces), finely chopped
-2 large cauliflower florets (6 ounces), finely chopped
-1 teaspoon minced fresh ginger
-1/8 teaspoon ground cumin
-1/8 teaspoon crushed red pepper flakes
-2 tablespoons tomato sauce
-1 scallion, thinly sliced

Preparation:

1. Generously coat an 8″ nonstick skillet with cooking spray and heat over medium heat. Place the flour in a bowl and gradually whisk in 3/4 cup cold water to make a smooth batter the consistency of thin cream (add more water if needed). Whisk in 2 tablespoons of the oil, the egg, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper.
2. Pour 3 tablespoons batter into the skillet and quickly tilt the skillet to coat the bottom with a thin layer of batter. Cook the first side until nicely browned, about 1 minute. Turn the pancake with a spatula and cook the second side for 30 to 45 seconds (it will look spotty). Slide the pancake onto a plate and cook the rest in the same fashion. Cover with foil to keep warm.
3. Heat the remaining 1 tablespoon oil in another skillet over medium heat. Stir in the onion, zucchini, cauliflower, ginger, cumin, and pepper flakes. Cover and cook, stirring occasionally, for 3 minutes. Stir in the tomato sauce, cover, and cook until the vegetables are tender and the liquid is evaporated, 10 to 15 minutes. Stir in the scallion, the remaining 1/8 teaspoon salt, and the remaining 1/8 teaspoon pepper.
4. Arrange a pancake, attractive side down, on a plate, and spoon the vegetables in a line one-third of the way from one edge and roll up. Assemble the remaining pancakes in the same manner.

Healthy Tip!

A healthy diet can work wonders for your skin. Stimulate your complexion’s collagen growth with foods rich in antioxidants, including leafy green vegetables, blueberries, cantaloupe and other melons. Salmon and egg whites are excellent sources of protein, which helps nourish skin and repair damage.

Steak Salad

Serves 4 people

Ingredients:

Marinade and Steak:
-1/4 cup olive oil
-juice of ½ lemon
-2 teaspoons Dijon mustard
-1 teaspoon dried oregano
-1 teaspoon dried basil
-1 teaspoon chopped garlic
-salt and freshly ground pepper
-1 flank steak (1 ½ to 2 lbs.)
Salad:
-1/2 cup pine nuts
-1 head boston or bibb lettuce, torn into bite-size pieces
-1 bunch frisee, torn into bite-size pieces
-1 pint grape tomatoes
-2 jarred roasted red peppers, sliced
-1 package (4 oz) crumbled bleu cheese
Dressing:
-2/3 cup olive oil
-1/2 cup white balsamic vinegar (or red wine vinegar)
-1 tablespoon Dijon mustard
-salt and freshly ground pepper

Preparation:

1.For the steak: Combine the olive oil, lemon juice, mustard, oregano, basil, garlic, and salt and pepper in a small bowl. In a large bowl, pour the marinade over the beef, marinade for 20 to 30 minutes.
2. Heat grill or grill pan over medium-high heat. Grill the steak 8 to 10 minutes on each side or to desired temp. Let rest for 5 to 10 minutes. Cut into thin slices.
3. Meanwhile, make the salad and dressing: Place the pine nuts in a small sauté pan and heat to medium-high. Cook, tossing frequently, until evenly browned, being careful not to burn.
4. In a large salad bowl, combine the lettuce, frisee, tomatoes, red pepper slices, cheese, and toasted pine nuts and toss.
5. In a small bowl, combine the olive oil, vinegar, mustard, and salt and pepper and whisk well.
6. Divide the salad among dinner plates, place the sliced beef on top, and drizzle with the dressing.

Healthy Tip!

To Prevent Heat Stroke and Heat Exhaustion, remember to keep cool and use common sense. Drink plenty of fluid, replace salts and minerals, wear appropriate clothing and sunscreen, pace yourself, stay cool indoors, schedule outdoor activities carefully, use a buddy system, monitor those at risk, and adjust to the environment. During hot weather you will need to drink more liquid than your thirst indicates. Increase your fluid intake, regardless of your activity level (unless your doctor or a medical condition prohibits you from increasing fluid intake). Avoid drinks containing alcohol because they will actually cause you to lose more fluid.