Rouses JAN-FEB_2017_FINAL-flipbook

FEATURE

Blueberry & Peach Crisp WHAT YOU WILL NEED 1 pound sliced peaches (fresh, canned, or frozen) ½ pound blueberries (fresh or frozen) 1 cup almond flour ½ cup oats, old-fashioned 3 tablespoon brown sugar

Crockpot Chicken Zoodle Soup WHAT YOU WILL NEED 1 pound raw boneless skinless chicken breast 3 carrots, diced 2 celery stalks, diced 1 medium onion, diced 4 cloves garlic, diced 2 tablespoon dried parsley 1 cup mushrooms, diced 1 tablespoon salt 1 teaspoon white pepper 6 cups chicken broth 2 cups water 1 cup corn kernels 4

Cauliflower Tots WHAT YOU WILL NEED 1 medium head cauliflower

(about 2 pounds), trimmed and broken into small florets

5 2

tablespoons all-purpose flour

tablespoon butter, melted ¼ cup grated Parmesan cheese ½ cup shredded 2% reduced fat Colby and Monterey Jack cheese ¾ teaspoon freshly ground pepper ½ teaspoon salt ½ teaspoon garlic powder 2 large egg whites ¾ cup panko breadcrumbs Canola or olive oil cooking spray HOW TO PREP Bring a large pot of water to a boil. Add cauliflower and boil until tender, 10 to 12 minutes. (You can also use a steam basket.) Drain in a colander, shaking to remove excess water. Using a potato masher or food processer, mash the cauliflower until it resembles clumpy rice. Once cooled, use a cheese cloth or a dish towel to wring out excess water. Transfer to a large bowl. Stir flour, butter, cheese, seasonings, and egg whites into the cooled cauliflower. Stir in egg whites. Line a baking dish or pan with plastic wrap, allowing the wrap to hang over the edges. Spread the cauliflower mixture into the pan and compact it into an even layer. Cover with plastic wrap and chill in refrigerator for about 30 minutes. Preheat oven to 400°F. Coat a large baking sheet with cooking spray. Gently turn the cauliflower mixture out onto a cutting board and remove the plastic wrap. Cut the mixture into evenly sized pieces and roll each piece into a ball or cylinder shape. Roll the pieces in the breadcrumbs, turning to coat all sides. Place on the baking sheet, about 1 inch apart. Coat the tots with cooking spray. Bake, turning once halfway through, until browned, 25 to 30 minutes. (Makes: 6 servings, 6 tots each •

¼ teaspoon cinnamon ⅛ teaspoon nutmeg ¼ teaspoon salt 2 tablespoons honey 2

tablespoons coconut oil

HOW TO PREP Combine the peaches and blueberries in a bowl. Divide the fruit mixture among 6 small (4 inch) foil pie pans or 12 foil cupcake liners. Stir the almond flour, oats, brown sugar, cinnamon, nutmeg and salt in a medium bowl. Add the honey and coconut oil to the dry mixture and combine with your fingers until it’s evenly crumbled. Sprinkle the crumble on top of the fruit mixture evenly among the 6 or 12 portions. Bake at 350°F for 20-25 minutes or until the crumble is golden brown and crispy. ( Makes 6 mini-pie sized servings or 12 cupcake-sized servings • 1 cupcake sized serving = 130 kcals, 3g protein, 16g carbohydrate, 2g fiber, 7g fat)

medium zucchini, washed and spiralized OR 4 ounces dried egg noodles HOW TO PREP Add the chicken, carrots, celery, onion, garlic, parsley, mushrooms, salt, pepper, and water to the Crock-pot and cook on low for 8 hours. Open the lid and shred the chicken breast directly in the Crock-pot, add the corn (and egg noodles, if using) and let the Crock-pot continue to cook on low for another 30minutes. To serve the soup, add a handful of spiralized zucchini to a bowl, and top with chicken soup. (Makes 10 servings • 1 serving (with zoodles) = 100 kcals, 13g protein, 10g carbohydrate, 2g fiber, 1g fat)

each serving = 189 calories; 6.8 g fat; 16 mg cholesterol;

23.4 g carbohydrates; 1.3 g total sugars; 10.3 g protein; 4.7 g fiber; 429 mg sodium; 251 mg potassium)

All recipes and images are courtesy of Pennington Biomedical Research Center’s Metabolic Kitchen

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