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Heart smart: wholesome breakfast, lunch and dinner - Food: easy and healthful recipes
Better Nutrition, Feb, 2004
Shiitake-Tofu Scramble SERVES 2 30 MINUTES OR LESS This hearty breakfast dish is a good source of riboflavin, selenium, zinc, vitamin C, vitamin [B.sub.12] and vitamin D. 1 large egg 4 large egg whites 1/4 tsp. thyme 1/4 tsp. salt 1/4 tsp. black pepper 1 tsp. olive oil 1/4 cup minced scallion 1/4 cup diced red bell pepper 3 oz. firm tofu, diced (about 1/2 cup) 2 fresh shiitake mushrooms, stems discarded and caps coarsely chopped 2 Tbs. grated Parmesan cheese 1. In a small bowl, beat together the whole egg, egg whites, thyme, salt and black pepper. 2. In an 8-inch nonstick skillet, heat the oil over medium heal. Add the scallion, bell pepper, tofu and shiitakes, and cook, stirring, until the tofu is just beginning to brown, about 2 minutes. 3. Add the beaten egg mixture. Immediately sprinkle on the Parmesan cheese, and cook, stirring with a wooden spoon, until the eggs form soft curds, 1 to 2 minutes. PER SERVING: 165 CAL; 16G PROT; 7.9G TOTAL FAT (2.5G SAT. FAT); 7G CARB; 111MG CHOL; 567MG SOD; 1G FIBER Shiitake Mushroom Burgers SERVES Packed with fiber, niacin, riboflavin, selenium, and vitamin D, these burgers make a tasty noontime meal. 1/2 cup dried shiitake mushrooms 1 cup boiling water 3 slices (1 oz. each) firm sandwich bread 1 lb. fresh shiitake mushrooms, stems discarded and caps quartered 3 tsp. olive oil 1 small onion, finely chopped 1 carrot, finely chopped 3 cloves garlic, minced 2/3 cup bulgur 3/4 tsp. salt 1/2 tsp. rosemary, minced 3 oz. part-skim mozzarella, shredded 1. In a small heatproof bowl, combine the dried mushrooms and the boiling water, and let stand for 20 minutes or until softened. Reserving the soaking liquid, scoop out the dried mushrooms and finely chop. Strain the soaking liquid through a coffee filter or paper towel-lined sieve. 2. In a food processor, process the bread until finely crumbed. Set the breadcrumbs aside. Add the fresh mushrooms to the processor, and process until finely chopped. 3. In a large nonstick saucepan, heat 2 teaspoons of the oil over low heat. Add the onion, carrot and garlic, and cook, stirring frequently, until the onion is tender, about 7 minutes. Add the fresh mushrooms and reconstituted dried mushrooms, and stir mixture to combine. 4. Add the bulgur, salt, rosemary and mushroom soaking liquid. Increase the heat to medium, cover and cook, stirring occasionally, for 10 minutes. Uncover, and cook until the bulgur is tender and the liquid has been absorbed, 5 to 7 minutes. 5. Transfer the bulgur mixture to a large bowl. Let cool to room temperature. Stir in fire breadcrumbs and mozzarella. 6. In a large nonstick skillet, heat the remaining 1 teaspoon oil over medium heat. Shape the mushroom mixture into 4 patties. Cook until crusty and heated through, about 3 minutes per side. PER SERVING: 305 CAL; 12G PROT; 8.3G TOTAL FAT (3G SAT. FAT); 49G CARB; 12MG CHOL; 674MG SOD; 8G FIBER Shrimp Stir-Fry with Shiitake & Asparagus SERVES 4 This delectable entree is the centerpiece of the perfect dinner--plus, it's chock-full of heart-healthy nutrients including selenium, vitamin [B.sub.12] and vitamin D. 3 Tbs. reduced-sodium soy sauce 3 Tbs. fresh lemon juice 1 tsp. dark sesame oil 1 tsp. cornstarch 3/4 lb. medium shrimp, shelled and deveined 1 Tbs. olive oil 4 scallions, cut into 1-inch lengths 2 cloves garlic, finely chopped 1 Tbs. minced fresh ginger 1/2 lb. asparagus, cut on the diagonal into 1-inch lengths 1/2 lb. shiitake mushrooms, stems discarded and caps quartered 1/4 tsp. salt 1. In a medium bowl, combine the soy sauce, lemon juice, sesame oil and cornstarch. Add the shrimp, tossing to coat. Cover and refrigerate for 30 minutes. 2. In a large nonstick skillet, heat the olive oil over medium heat. Add the scallions, garlic and ginger, and stir-fry, until softened, about 1 minute. Add the asparagus, mushrooms and salt, and stir-fry, until the asparagus are crisp-tender, about 4 minutes. 3. Reserving the marinade, add the shrimp to the pan, and stir-fry until the shrimp are beginning to urn pink but are not opaque, about 3 minutes. Add the reserved marinade, and cook, stirring, until he shrimp are opaque throughout and the sauce is slightly thickened, about 1 minute. PER SERVING: 176 CAL; 19G PROT; 6G TOTAL FAT (0.9G SAT. FAT); 10G CARB; 119MG CHOL; 681MG SOD; 2G FIBER Brown Rice & Wild Mushroom Pilaf SERVES 4 An excellent source of fiber, niacin, selenium, thiamin, vitamin [B.sub.6] and vitamin D. 1/2 cup dried porcini mushrooms 2 1/2 cups boiling water 2 tsp. olive oil 1 small onion, finely chopped 1/2 lb. fresh shiitake mushrooms, stems discarded and caps thinly sliced 1 cup brown rice 3/4 tsp. salt 1/2 tsp. rubbed sage 1 10-oz. pkg. frozen peas, thawed 1/2 cup grated Parmesan cheese 1. In a small heatproof bowl, combine the dried porcini and the boiling water, and let stand for 20 minutes or until softened. Reserving the soaking liquid, scoop out the dried mushrooms, and coarsely chop. Strain soaking liquid though a coffee filter or a paper towel-lined sieve. 2. Preheat oven to 350F. In a nonstick Dutch oven, heat the oil over medium heat. Add the onion, and cook, stirring occasionally, until the onion is golden brown, about 7 minutes. Add the fresh shiitakes, and cook, stirring frequently, until mushrooms are tender, about 5 minutes. 3. Add the brown rice, stirring to coat. Add the chopped dried mushrooms, the reserved soaking liquid, the salt and sage, and bring to a boil. Cover, place in oven and bake 40 minutes, or until the rice is tender and the liquid has been absorbed. 4. Strir in peas and Parmesan, and return to tire oven until the peas are heated through, about 3 minutes. PER SERVING: 394 CAL; 18G PROT; 8.2G TOTAL FAT (3.1G SAT. FAT); 63G CARB; 10MG CHOL; 769MG SOD; 9G FIBER
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