Creamy Shrimp Dip

YAY!  Another tasty, easy appetizer for the parties this month.  I’m bringing this to my daughter’s high school graduation tonight!!

Creamy Shrimp Dip (adapted from Clean Eating magazine)

1 pound shrimp, cleaned and steamed

2 tablespoons butter

2 cloves garlic, minced

1 large shallot, minced

1 dried bay leaf

1/2 cup low-fat cream cheese

1/4 cup nonfat plain Greek yogurt

1 tablespoon lemon zest

2 tablespoons fresh lemon juice

2 tablespoons horseradish sauce

salt and freshly ground pepper, to taste

1/4 cup fresh chives, chopped (for garnish)

In a large nonstick skillet, heat butter on medium heat.  Add shallots, garlic and bay leaf and reduce heat to medium.  Saute until shallots are golden brown, about 3 minutes.  Remove from heat, discard the bay leaf and let cool.

Chop steamed shrimp coarsely.  Place in medium bowl.  Set aside.

In a food processor, combine the cream cheese, yogurt, lemon zest & juice, horseradish, salt and pepper.  Add contents of cooled shallot and garlic saute.  Pulse to combine.  Transfer contents to shrimp bowl.  Stir to mix.  Cover and refrigerate for at least 4 hours (or up to 48 hours).

Garnish with chives and serve with whole grain crackers.

Happy Memorial Day!

Spending this weekend in New York city has truly given me an appreciation for our freedom.  Thank you to all who have served and sacrificed for this great country!

Grilled Chicken Fajitas

The grills will be fired up this Memorial Weekend.  What a great time to try a new Myplate2yours recipe…Chicken Fajitas!  This is a favorite in our family and I’m sure it will become one in yours, too!!

Grilled Chicken Fajitas (this recipe was adapted from a cookbook that came with our first Weber grill.)

3 whole boneless, skinless chicken breasts, halved

1/3 cup canola oil

¼ cup red wine vinegar

1/3 cup lime juice

¼ cup onion, finely chopped

2 cloves garlic, minced

1 teaspoon sugar

1 teaspoon dried oregano

½ teaspoon salt

½ teaspoon pepper

¼ teaspoon cumin

1 medium bell pepper each:  green, yellow, red

Combine oil, vinegar, lime juice, onion, garlic, sugar, oregano, salt, paper and cumin in a shallow, glass bowl.  Add chicken and coat with marinade.  Cover and refrigerate for 4 hours.

Heat gas grill (to medium).  Remove chicken from marinade and place on grill with indirect heat.  Cook 10-12 minutes, or until chicken is at 165 degrees.  Turn once halfway through cooking time.

While chicken is cooking, slice green, yellow, and red bell peppers and sauté on stove with some olive oil, salt and pepper.

When chicken is done, slice into strips.  Place on top of sautéed peppers.  Serve with warmed soft flour or whole grain tortillas.  Top with your choice of salsa, avocado, tomato.  Enjoy!

Calendar of Events

As a way to keep local friends and blog followers informed on classes and events, I have published a calendar page that can be used as a reference for Myplate2yours events.  I’m excited about the fun ahead…a cable TV program, a free library event, and cooking classes at Marcel’s in downtown Glen Ellyn.  Here’s a peek at what’s on the calendar:

May 2012

17 – WDCB radio interview “Kids Beating Obesity”, College of DuPage, Glen Ellyn, IL

21- Wheaton Christian Grammar School, “Smart Fuel for Active You”, Winfield, IL

23 – School Scape interview “D87 Healthy Cooking Challenge”, Cable Channel 6; Lombard, IL

24 – Private Party and Cooking Demo

June 2012

21- Helen Plum Library “Healthy Eating is so Delicious”, 7pm, Lombard, IL.  Click HERE for more information.

July 2012

11- Midday at Marcel’s “Amber Waves of Grain”, 12:30-2pm, Glen Ellyn, IL.  For more information and to register, click HERE.

17- Marcel’s “Girls Gone Green”, 6:30-9pm, Glen Ellyn, IL.  For more information and to register, click HERE.

August 2012

9- Marcel’s “100% Natural Vegan/Vegetarian”, 6:30-9pm, Glen Ellyn, IL.  For more information and to register, click HERE.

15- Midday at Marcel’s “Five-Hour Energy, Healthy Snacks”, 12:30-2pm, Glen Ellyn, IL.  For more information and to register, click HERE.

September 2012

5- Midday at Marcel’s “It’s in the Bag Better than Drive-Thru Lunches”, 12:30-2pm, Glen Ellyn, IL.  For more information and to register, click HERE.

10- Kid’s class at Marcel’s “Smart Fuel 101- Healthy Eating for Active Kids”, 4-5:30pm, Glen Ellyn, IL.  For more information and to register, click HERE.

18- Marcel’s “Quick & Healthy Back to School Meals”, 6:30-9pm, Glen Ellyn, IL.  For more information and to register, click HERE.

Edamame & Carrot Salad

This is a 5 minute salad.  REALLY!!

All it takes is a frozen bag of shelled edamame and a bag of shredded carrots.  SO EASY!!

Edamame & Carrot Salad

1 package frozen shelled edamame, defrosted

1/2 cup shredded carrots

3 tablespoons rice vinegar

2 tablespoons soy sauce

1 tablespoon sugar

Pinch of salt

Whisk together rice vinegar, soy sauce, sugar, and salt.  In separate bowl, place shelled edamame and shredded carrots.  Pour dressing over vegetables.  Chill or serve immediately.  DELICIOUS!!

Smoked Salmon and Cucumber Canapes with Dill

Chances are you have a party to go to this weekend or sometime in the next few weeks.  Maybe it’s a bridal or baby shower?  A graduation party?  A family reunion?  Here is an easy & healthy, tasty & pretty appetizer from Myplate2yours to bring to your next party:

Smoked Salmon and Cucumber Canapes with Dill

2 seedless cucumbers, peeled in stripes and cut in ½ inch pieces

½ cup Greek yogurt, non-fat, plain

1 tablespoon red onion, minced

1 teaspoon garlic, minced

1 teaspoon fresh dill, finely chopped

½ teaspoon salt

6 ounces smoked salmon

Fresh dill sprigs for garnish

Mix onion, garlic and dill into yogurt.  Place cucumber slices on a plate.  With a demitasse or baby spoon, carve out ¼ inch deep well in center of each cucumber slice.  Fill well with heaping teaspoon of seasoned yogurt. Top with small piece (1/4 ounce) of salmon.  Garnish.  Makes 2 dozen.

Quinoa with Broccoli Pesto

This is the second time I am sharing a recipe featuring quinoa.  Since my husband recently brought home a 4-pound bag from Costco, I’ve been trying to create a new favorite recipe…but thanks to The Scrumptious Pumpkin, I found the perfect one:  Quinoa with Broccoli Pesto!

Quinoa is loved by vegans because it is a source of complete protein.  Quinoa is also loved by those who eat gluten-free.  We can all love it for its rich fiber, phosphorus , iron and magnesium content.   Here it is:

Quinoa with Broccoli Pesto (serves 6, 1/2 cup portions)

3 tablespoons extra virgin olive oil

1 clove garlic, chopped

1 small sweet onion, chopped

1 pound broccoli, rinsed, large stalks removed and cut into florets

1 tablespoon freshly squeezed lemon juice

2 cups vegetable broth

1 cup quinoa

Prepare quinoa by heating 2 cups broth and 1 cup quinoa in medium saucepan.  Bring to a boil, cover and reduce to simmer.  Simmer gently for 15 minutes or until quinoa opens and unravels.

Heat 1 tablespoon of olive oil in a large saucepan over medium heat, add onions and sauté 2 minutes.  Add garlic and sauté until lightly golden and fragrant, 1 minute.  Add broccoli florets and cook for 5 minutes, until softened.

Pour contents of pan into food processor, add ¼ cup pine nuts and lemon juice.  Pulse to puree.  Add 2 tablespoons of olive oil, and season with salt and pepper.

Add the pesto to the cooked quinoa.  Stir in the remaining ¼ cup pine nuts.  Enjoy!

Happy Mother’s Day!!

May your day be filled with smiles and love!  Enjoy!!

Weekend Wisdom: Food Safety at Home

This past week I attended a food safety course for my Food Sanitation License.  This is needed for my new position as a Chef/Instructor at Marcel’s in downtown Glen Ellyn (I start teaching in July, 2012).

Since food safety is fresh on my brain, I wanted to share a few tips & reminders we can all benefit from at home:

Remember the goal of food safety is to prevent physical, chemical, or biological harm.

Always start food preparation with clean hands.  It’s simple advice, but important to remember:  20 seconds under warm water with lots of soap.

Wash all produce with cold water, including fresh herbs, greens, and sprouts.

Make it a habit to wash off tops of cans before opening, including drink cans.

Never thaw frozen food at room temperature.  Use the refrigerator, microwave, or cold running water.

It is best to cook and store foods with a high acid content, like fruit, fruit juices, tomato-based foods, sauerkraut, and other foods with vinegar in stainless steel or glass.

Never re-use the same cutting board, knives or other equipment without first a thorough washing when working with raw meat or poultry.

Do not use plastic wrap or plastic/Styrofoam containers in the microwave.

Check the temperature of your fridge and freezer:  the fridge should be at or below 38 degrees Fahrenheit, the freezer at 0 degrees.

Cooked leftovers should not be kept in the fridge for more than 7 days and always remember to follow a package’s ‘use by’ date.

Remember the saying, “When in doubt, throw it out!”

This list is just a start.  Do you have a home food safety tip you’d like to share?

Pan-Seared Tilapia with Tomato & Avocado Salsa

Let’s not forget fish as a quick cooking dinner option.  In this recipe, I use tilapia, a mild-tasting fish that yields to the flavors of other ingredients in the dish.  I served it on a bed of mixed spring greens that were dressed with a vinaigrette.  You can certainly serve it with the salad-on-the-side, if preferred.  It’s a dish that’s beautiful to the eyes and pleasing to the taste buds!

5, 4-ounce tilapia filets (This recipe serves 5 instead of my usual 6 since I have a non-fish eater in the family, but he is always required to ‘take a bite’)

1 cup milk, placed in shallow bowl.

1 cup Italian seasoned bread crumbs, placed in a second shallow bowl

1 large lemon, cut into quarters

1 ripe avocado, cut into chunks

2 plum tomatoes, chopped

4 scallions, sliced

Dip fish filets in milk and then into the bread crumbs.  Heat a small amount of olive oil in a medium skillet.  Place half the filets in the pan, squeeze the juice of 1/4 lemon on the filets and cook about 4 minutes on each side or until fish is cooked through (the flesh turns opaque and white- not translucent and pink).  At very end of cooking, add half of the tomatoes, avocado, and scallions and squeeze in the juice from another 1/4 lemon.  Transfer to a plate and cover with foil while the recipe is repeated for the other half of the filets.  Serve the tilapia on top of mixed spring greens tossed lightly with your favorite vinaigrette.  Divide the salsa evenly to the top of each filet.

The salsa here is mild.  You can ‘spice’ it up with some jalapeno or add ‘saltiness’ with some capers.  Please let me know what your family likes!