Linda Cahill of The Pampered Chef is back to offer us some delicious recipes and cooking tips to get 2018 started right. She always has some useful tips and tricks for your meal prep and presentation to make eating well easier and more enjoyable.
Linda and her husband Joe have embraced a plant-based diet, and they are loving their new Vegan lifestyle. She will continue to give us recipes for all diets, but we are anxious to see what tips she will have in the coming year to help us all embrace healthier eating styles.
To see all the wonderful kitchen tools and recipes visit https://www.pamperedchef.biz/lindacahill
MEXICAN SWEET POTATO "RICE"
OUR TAKE ON SWEET POTATO “RICE” INVOLVES SPIRALIZING THE SWEET POTATOES ON THE THIN SPAGHETTI BLADE, AND THEN CHOPPING THEM INTO SMALL PIECES THE SIZE OF RICE! WHAT A HEALTHY ALTERNATIVE TO NORMAL RICE!
2 large sweet potatoes, peeled, ends trimmed and cut in half
1 tsp (5 mL) canola oil
1 cup (250 mL) black beans, drained and rinsed
1 cup (250 mL) canned corn, drained
1/2 cup (125 mL) vegetable broth
1/4 cup (50 mL) chopped fresh cilantro
1 lime, juiced
1/4 tsp (1 mL) salt
1 plum tomato, seeded and chopped
Spiralize the sweet potatoes with the spaghetti blade on the Veggie Spiralizer.
Place the potatoes on a cutting board. Working in batches, coarsely chop the sweet potatoes with a chef’s knife until the size of rice (see Cook's Tip).
Heat the oil in 12” (30 cm) Executive Nonstick Skillet over medium heat 3-5 minutes or until shimmering. Add the potatoes, beans, corn, broth, cilantro, juice and salt; cook 4-5 minutes, or until the potatoes are tender, stirring occasionally.
Just before serving, top with the chopped tomato.
Yield: 6 servings of 3/4 cup/175 mL
Nutrients per serving: Calories 160, Total Fat 1 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 520 mg, Carbohydrate 34 g, Fiber 7 g, Protein 5 g
Turning veggie “noodles” into “rice” is much easier when you work in small batches. Once you’ve spiralized all of your sweet potatoes, place them on a cutting board and separate into three piles (see photo). Use a chef’s knife to coarsely chop, using a back-and-forth rocking motion, until each pile is riced.
RIBBONED MELON & CHICKEN SALAD
10 oz (300 g) chicken tenders
1/2 tbsp (7 mL) canola oil
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
1 pkg (5 oz) fresh baby spinach leaves (about 5 cups/1.25 L), washed and dried
1/2 small cantaloupe (11/2-2 lbs/700 g-1 kg), seeded
12 oz (350 g) fresh strawberries
3/4 cup (175 mL) fresh blueberries
1 seedless cucumber
3 tbsp (45 mL) sugar
2 tbsp (30 mL) apple cider vinegar
2 tbsp (30 mL) canola oil
1 tbsp (15 mL) water
3/4 tsp (4 mL) poppy seeds
1/2 tsp (2 mL) dry mustard
1/8 tsp (0.5 mL) salt
Heat Grill Pan and Grill Press over medium heat 3-5 minutes. In small bowl, toss chicken with oil, salt and pepper. Place chicken in pan; cover with Grill Press. Cook 3-4 minutes per side or until internal temperature reaches 165°F (74°C). Remove from pan; set aside.
Arrange spinach on serving platter. Leaving rind on, place melon flesh-down onto cutting board; slice into 8 wedges. Holding wedges by the rind, carefully shave fruit into ribbons with Serrated Peeler (see tip) to measure about 1½-2 cups (375 -500 mL).
Remove stems from strawberries. Slice with Egg Slicer Plus®; set aside.
For dressing, combine ingredients in Measure, Mix & Pour®; mix until blended.
Slice chicken into thin strips. Top spinach with melon ribbons, strawberries and blueberries. Cut cucumber crosswise into 3-in. (7.5-cm) pieces. Using Spiral & Slice, spiral cut cucumber over the top of salad. Snip longer ribbons with Professional Shears. Top with chicken and drizzle with dressing. Serve immediately.
Yield: 4 servings
Nutrients per serving: U.S. Nutrients per serving: Calories 270, Total Fat 9 g, Saturated Fat 0.5 g, Cholesterol 40 mg, Sodium 460 mg, Carbohydrate 33 g, Fiber 6 g, Protein 20 g
U.S. Diabetic exchanges per serving: U.S Diabetic Exchanges per serving: 11/2 Fruit, 2 Vegetable, 2 Low-Fat Meat (11/2 Carb)
Use gentle pressure to shave the melon wedges from end to end. The edges of the Serrated Peeler glide through the melon to make beautiful ribbons!
Find this recipe and other amazing salads in the Fresh & Fast Main Dish Salads recipe cards.
Blogs for you from the Pampered Chef:
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