McDermott Nutrition Recipes & Tips

1lb. skinless chicken breast fillets, cut into thin strips
2 teaspoons finely chopped ginger
1 clove garlic, crushed
2 onions, thinly sliced
2 cups snow peas
2 plums, chopped into small pieces
1/4 cup plum sauce
2 tablespoons sweet chili sauce
1/3 cup chicken broth
1 tablespoon olive oil

Directions:
1. Coat a non-stick wok or skillet with cooking spray and add olive oil. Over medium high heat, cook the chicken 2 to 3 minutes or until browned. Set the cooked chicken aside.
3. Reheat the wok, add the ginger, garlic and the onion and stir-fry for 2 minutes or until soft. Add the snow peas and plums and stir-fry for about 3 minutes or until tender but still crisp.
4. Add the sauces and stock and bring to the boil.
5. Return the chicken to the pan and reheat. Toss well and serve, alone or over brown rice.

Ingredients:
½ lb. fresh asparagus spears
1/2 cup whole wheat flour
1 egg, lightly beaten
1/2 cup shredded Parmesan cheese
1/2 cup whole wheat breadcrumbs
4 roma tomatoes, quartered
4oz. fresh small mozzarella cheese balls
1 cup fresh basil leaves
2 tablespoons balsamic vinegar
pepper, to taste

Directions:
1. Coat asparagus in flour, dip in egg and coat in combined breadcrumbs and Parmesan cheese, press lightly.
2. Place asparagus on a lined oven tray and bake at 200°C for 8 to 10 minutes or until parmesan cheese is golden and crisp.
3. Combine tomatoes, mozzarella cheese balls and basil and drizzle with vinegar. Arrange salad onto serving plates, top with crumbed asparagus and season to taste.

Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4

Ingredients:
1 cup brown basmati rice
1 tablespoon olive oil
1 teaspoon sesame oil
2 cups chicken broth
4 slices center cut bacon, cooked and crumbled
8 oz. white, shitake or portabella mushrooms, thinly sliced
1 cup celery, finely diced
1/2 cup almonds, toasted and roughly chopped

Directions:
1. In a large saucepan, heat the oils over medium heat. Add rice.
2. Stirring constantly, brown the rice in the oil for approximately 5 minutes or until golden in color.
3. Add the water and bring to a boil. Turn the heat to low, add mushrooms and celery combining well with rice.
4. Continue to cook over low heat for approximately 30 minutes, or until most all of the broth is absorbed.
6. Add bacon and toasted almonds and toss gently to combine. Enjoy!

Recipe Source: www.realsimple.com

2 tablespoons unsalted butter
1 cup chopped yellow onion
2 cups chicken or vegetable broth
4 cups frozen peas
3/4 cup loosely packed mint leaves
Pinch of kosher salt
1 teaspoon sugar or sugar substitute

Melt the butter in a saucepan over medium heat. Add the onion and sauté for 3 to 4 minutes or until tender. Add the broth and bring to a boil. Place the peas, mint, salt, and sugar in a blender. (Because hot liquids expand when blended, hold the lid firmly in place with a kitchen towel before blending.) Blend until smooth. Pour the hot broth mixture over them. Return to saucepan to heat through. Serve warm.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 194(29% from fat); FAT 6g (sat 4g); PROTEIN 9mg; CHOLESTEROL 15mg; CALCIUM 61mg; SODIUM 638mg; FIBER 7g; CARBOHYDRATE 26g; IRON 3mg

Recipe Source: www.realsimple.com

Serve this dish as a side to grilled chicken or fish for a light and refreshing meal!

1 pound asparagus - peeled, trimmed & halved lengthwise if very thick
2 tablespoons pine nuts
1 tablespoon lime juice, plus the zest of 1 lime
1.5 tablespoons olive oil
2 teaspoons honey
1/4 teaspoon kosher salt
2 ounces goat cheese

Bring a large pot of salted water to a boil. Add the asparagus and cook until crisp-tender, 3 to 4 minutes. Drain. Meanwhile, in a skillet, lightly toast the pine nuts over medium heat, stirring occasionally, about 5 minutes. Set aside. In a large bowl, whisk together the lime juice, lime zest, oil, honey, and salt until smooth. Add the asparagus and toss well. Top with the goat cheese and toasted pine nuts before serving.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 151(1% from fat); FAT 13g (sat 3g); PROTEIN 5mg; CHOLESTEROL 7mg; CALCIUM 35mg; SODIUM 204mg; FIBER 1g; CARBOHYDRATE 6g; IRON 1mg

Recipe Source: www.realsimple.com

This dish makes a great brunch! Serve with fruit for dessert and your meal is complete!

2 tablespoons extra-virgin olive oil, divided
1 tablespoon balsamic vinegar
6 scallions (white and light green parts), thinly sliced on the diagonal
4 ounces thinly sliced prosciutto ham, torn into 1-inch pieces
4 large eggs and 1 cup egg substitute
3 tablespoons milk
1/2 cup (2 ounces) grated Parmesan
1/4 teaspoon black pepper
4 cups arugula (about 2 bunches), washed and dried
1/4 teaspoon kosher salt
4 ounces goat cheese, crumbled

Heat oven to 350° F.Heat 1 tablespoon of the oil in a large, ovenproof nonstick skillet over medium heat. Add the scallions and cook, stirring, for 1 1/2 minutes. Add the prosciutto and cook, stirring occasionally, until slightly crisp, 3 to 4 minutes.Meanwhile, in a medium bowl, whisk together the eggs, egg substitute, milk, Parmesan, and pepper. Add the cooked scallions and prosciutto. Pour the egg mixture into the skillet and stir to distribute the ingredients. Bake until browned around the edges and puffed (a knife should come out clean), 15 to 20 minutes.Meanwhile, divide the arugula among individual plates. Drizzle with the remaining olive oil, the vinegar, and sprinkle with the salt, and top with the goat cheese. Cut the frittata into triangles and serve with the salad.

Tip: If you don?t own an ovenproof nonstick skillet, use a seasoned cast-iron pan instead.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 441(69% from fat); FAT 34g (sat 10g); SUGAR 3g; PROTEIN 31g; CHOLESTEROL 464mg; SODIUM 666mg; FIBER 1g; CARBOHYDRATE 4g