recipes

Meal Ideas 01 September 2017

Power Up with Plant Protein

(Family Features) When it comes to getting energy from the food you eat, it's no secret that protein packs a powerful punch. However, research shows certain plant-based proteins, like peanuts, may carry additional benefits.

According to a Harvard School of Public Health study published in the American Journal of Epidemiology, substituting plant-based proteins like peanuts for animal proteins and low-quality carbohydrates can result in lowering diabetes risk by 7-21 percent. Because peanuts are known as a low glycemic index food due to their slow digestion that causes sugar to gradually be released into the bloodstream, they can have positive effects on blood sugar control.

Find more nutritional information and ways to include peanuts in your diet at gapeanuts.com.

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Chicken Pad Thai

Servings: 4

  • 1 pound chicken breast
  • freshly ground pepper, to taste
  • 1 tablespoon olive oil
  • 1 tablespoon honey
  • 2 teaspoons chili garlic sauce
  • 3 tablespoons rice wine vinegar
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon peanut butter
  • 1/4 cup water
  • 1 medium zucchini, spiralized (about 1 cup)
  • 2 medium carrots, spiralized (about 1 cup)
  • 1 cup cooked pad thai stir-fry noodles
  • 1 cup bean sprouts
  • 1 cup thinly sliced cabbage
  • 1 lime, quartered
  • 1/4 cup unsalted peanuts, crushed
  • 2 tablespoons chopped cilantro
  1. Season chicken with pepper, to taste. In large, nonstick skillet over medium-high heat, heat olive oil and cook chicken until fully cooked and juices are clear. Remove chicken from pan and allow to rest 5 minutes before slicing.
  2. To make sauce: In small bowl, whisk together honey, chili garlic sauce, rice wine vinegar, soy sauce, peanut butter and water.
  3. Add zucchini, carrots, rice noodles and chicken to pan; pour sauce over and toss to coat. Toss in bean sprouts and cabbage. Serve with lime wedge, crushed peanuts and cilantro.

Nutritional information per serving: 295 calories, 12 g total fat, 2 g saturated fat, 60 mg cholesterol, 792 mg sodium, 22 g carbohydrates, 4 g fiber, 9 g sugar, 27 g protein, 109% vitamin A, 46% vitamin C, 7% calcium, 10% iron.

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Peanut Butter Banana Overnight Oats

Servings: 2

  • 1/4 cup powdered peanut butter
  • 3/4 cup old-fashioned rolled oats
  • 2 teaspoons ground chia seeds
  • 1 1/2 cups unsweetened coconut milk
  • 1 teaspoon pure vanilla extract
  • 1/2 cup small banana, sliced
  • 1 tablespoon peanuts, chopped
  • 1 tablespoon peanut butter
  1. In medium bowl, stir together powdered peanut butter, oats, chia seeds, coconut milk and vanilla extract.
  2. Divide evenly into mason jars or storage containers and refrigerate overnight.
  3. Before serving, add banana slices, chopped peanuts and peanut butter to each.

Nutritional information per serving: 280 calories, 12 g total fat, 4 g saturated fat, 135 mg sodium, 36 g carbohydrates, 7 g dietary fiber, 8 g sugar, 10 g protein, 8% vitamin A, 4% vitamin C, 35% calcium, 13% iron.

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Baked Salmon with Peanut Butter Glaze

Servings: 4

  • 1 pound salmon
  • 1 teaspoon olive oil
  • freshly ground pepper, to taste
  • 1/4 cup peanut butter
  • 2 teaspoons chili garlic sauce
  • 1/4 cup 100 percent orange juice
  1. Heat oven to 400° F and line baking sheet with aluminum foil. Place salmon on baking sheet, drizzle with olive oil and season with pepper, to taste. Bake salmon 15-20 minutes until cooked through.
  2. In small saucepot over medium-low heat, whisk together peanut butter, chili garlic sauce and orange juice, and cook until warm.
  3. To serve, pour peanut butter glaze over salmon.

Nutritional information per serving: 334 calories, 23 g total fat, 5 g saturated fat, 50 mg cholesterol, 173 mg sodium, 5 g carbohydrates, 1 g fiber, 3 g sugar, 27 g protein, 8% vitamin C, 4% calcium, 3% iron.

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Vegetarian Nourish Bowl

Servings: 4

  • 1 cup large, diced butternut squash
  • 16 ounces Brussels sprouts, halved
  • 1 medium red onion, large diced
  • 1/2 can (8 ounces) reduced-sodium garbanzo beans, rinsed and drained
  • 1 head garlic (about 10 cloves), peeled
  • 1 tablespoon olive oil
  • freshly ground pepper, to taste
  • 1 lemon, juiced
  • 2 tablespoons water
  • 1 teaspoon Sriracha sauce
  • 1/4 cup peanut butter
  • 1 cup cooked quinoa
  • 1 tablespoon finely chopped peanuts
  1. Heat oven to 400° F and line rimmed baking sheet with parchment paper. On prepared baking sheet, arrange butternut squash, Brussels sprouts, onion, garbanzo beans and garlic; toss vegetables in olive oil and season with pepper, to taste.
  2. Roast 30-40 minutes until slightly golden in color. Halfway through baking, shake vegetables or turn over to ensure even browning.
  3. To make dressing: Mix together lemon juice, water, Sriracha sauce and peanut butter.
  4. To serve, top quinoa with roasted veggies, crushed peanuts and drizzle of lemon-peanut butter sauce.

Nutritional information per serving: 323 calories, 14 g total fat, 2 g saturated fat, 308 mg sodium, 42 g carbohydrates, 11 g fiber, 5 g sugar, 13 g protein, 92% vitamin A, 197% vitamin C, 11% calcium, 28% iron.

Meal Ideas 07 July 2017

Quick, Flavorful Meal Ideas

(Family Features) It’s not always easy to make healthy food choices. When time is of the essence, look for delicious recipe ingredients that are convenient and easy to prepare while also offering great taste and health benefits.

In fact, 40 percent of American consumers said shorter cooking times are especially important when buying grocery items such as rice, grains and pasta, according to research from Statista, and 83 percent said taste is an important factor when purchasing food.

Ready in 10 minutes with flavor infused in every grain, Uncle Ben’s Flavor Infusions rice is ideal for those looking for quick and healthy meal options. With its one-step cooking process, it makes it easy for families to cook with their kids and quickly get dinner on the table. The re-sealable pouches ensure freshness for multiple uses, and any of the five flavors can be combined with fresh vegetables, proteins and herbs for a simple meal that’s ready in less than 20 minutes.

Simple recipe options using Flavor Infusions, such as Coconut Shrimp on Garlic-Butter Rice and Easy Thai Chicken Satay and Rice Salad, are quick meals the entire family can enjoy, even when short on time. Find more meal ideas at UncleBens.com.

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Coconut Shrimp on Garlic-Butter Rice

Servings: 4-6

  • 1 can (13.6 ounces) unsweetened coconut milk
  • 1 cup chicken broth
  • 1-2 tablespoons red chili paste, to taste
  • 1 teaspoon ground coriander
  • 1 teaspoon sweet paprika
  • 1 cup Uncle Ben’s Flavor Infusions Garlic & Butter Flavored Rice
  • 1 pound shrimp, peeled and deveined
  1. In 10-inch skillet, stir together coconut milk, chicken broth, chili paste, coriander and paprika.
  2. Add rice and bring to boil; cover, reduce heat to low and cook 10 minutes. Stir in shrimp and cook 2-3 minutes, or until shrimp just turn pink.

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Easy Thai Chicken Satay and Rice Salad

Servings: 4-6

Dressing:

  • 1/4 cup canned, unsweetened coconut milk
  • 1/4 cup creamy peanut butter
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon soy sauce
  • 2 teaspoons red curry paste
  • 1/8 teaspoon ground cayenne pepper
  • 1-2 tablespoons hot water

Salad:

  • 1 cup Uncle Ben’s Flavor Infusions Roasted Chicken
  • 1 1/2 cups shredded rotisserie chicken
  • 1 cup shredded carrots
  • 1 cup sliced pea pods
  • 1 cup sliced red pepper
  • 1 avocado, pitted and sliced
  • 4-6 red radishes, thinly sliced
  • 2 tablespoons chopped peanuts
  • 2 tablespoons chopped green onions
  1. To make dressing: In small glass bowl, stir together coconut milk, peanut butter, rice wine vinegar, soy sauce, red curry paste, cayenne pepper and hot water; set aside.
  2. Cook rice according to package instructions. Makes about 3 1/2 cups.
  3. In center of individual plates, place about 1 cup rice. Arrange chicken, carrots, pea pods, red pepper, avocado, radishes, peanuts and green onions around rice then drizzle with dressing.

Source: Uncle Ben's

Appetizers & Sides 10 August 2015

Greek Pasta Salad

Ingredients

Sun-Dried Tomato Salad Dressing

  • 3/4 cup sun-dried tomatoes, drained or rehydrate if dry
  • 2/3 cup olive oil
  • 1/4 cup fresh basil, chopped
  • 2 tablespoons capers
  • 3 cloves garlic
  • 3 tablespoons Kikkoman Rice Vinegar

Salad

  • 1/4 cup Kikkoman Thai Style Chili Sauce
  • 4 cups rotini pasta, cooked
  • 1/2 cup cucumber, peeled and seeded
  • 1 cup cherry tomatoes
  • 1 cup green bell pepper strips
  • 1 4-ounce package feta cheese, crumbled
  • 1 3.8-ounce can black olives, sliced and drained
  • 3/4 cup chopped green onions
  • 1/2 tablespoon chopped dill weed
Preparation
  1. For dressing, whisk together sun-dried tomatoes, olive oil, basil, capers, garlic and rice vinegar. Set aside.
  2. For salad, whisk together 1 cup salad dressing and chili sauce, set aside. In large bowl, combine pasta and remaining ingredients, tossing to combine. Serve with salad dressing.
Serves

Servings 6

Source

Kikkoman

Seafood 07 August 2015

Spicy Thai Crab and Sweet Corn Fritters

2008 Grand Prize winning recipe by: Edwina Gadsby of Great Falls, Mont.

Ingredients
  • 3 large eggs, lightly beaten
  • 1 tablespoon fish sauce or soy sauce
  • 2 teaspoons chili garlic sauce
  • 1 teaspoon fresh grated ginger
  • 6 ounces lump crabmeat, drained, flaked and picked over for cartilage
  • 1 1/2 cups frozen (thawed) or canned sweet corn kernels
  • 1/2 cup thinly sliced green onions
  • 3 tablespoons fresh chopped cilantro or Thai basil
  • 1/2 cup all-purpose flour
  • Canola oil for frying
  • Thai Chili Roasted Garlic Dipping Sauce or other favorite dipping sauce
Preparation
  1. In medium bowl combine eggs, fish or soy sauce, chili garlic sauce and ginger. Stir in crabmeat, corn, green onions and cilantro. Add flour; stir until ingredients are combined.
  2. In 12-inch skillet over medium-high heat, heat 1/2-inch canola oil until hot. Carefully spoon crab mixture by rounded tablespoonfuls into hot oil, flattening slightly with spoon. Cook fritters about 2 minutes on each side until golden brown and crisp. Remove to paper towels to drain. Repeat with remaining batter.
  3. Serve immediately with dipping sauce.
Serves

Makes 6 appetizer or first-course servings

Notes, Tips & Suggestions

Serve with a bottle of chilled Rías Baixas Albariño wine.

Source

Rías Baixas Albariño

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