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Swap out your sides 12 7-12 tv

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Cooking Studio Demonstration

Cooking Studio Demonstration


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  • 1. Nutrition Discussion and CookingDemonstrationSWAP OUT YOUR SIDES!Serve some new and exciting side dishes to wake up yourmeals.Wild Rice Pilaf with Cranberries and PecansSavory Bread Pudding with Swiss Chardrecipes available at cancerperspectives.org
  • 2. SWAP OUT YOUR SIDESServe some new and exciting side dishes to wake up your meals! Try my SavoryBread Pudding or my Wild Rice Pilaf with Cranberries and Pecan.The mention of bread pudding often conjures up thoughts of a rich, comfortlaced dessert. But this classic, frugal dish can be made savory too, with the samecreamy texture and appeal that makes the sweet version so delicious. This heartybread pudding works equally well for a weeknight or on a buffet table whenentertaining. It is easy to prepare, can be made ahead, and can serve as a sidedish or a meat free entree. You can even assemble it a day in advance and bake itthe next day. The finished dish will emerge from the oven with a golden browncrust and a soft fluffy interior. I chose to demonstrate a savory bread puddingchock full of flavorful swiss chard.
  • 3. Swiss chard is in the family of hardy leafy greens. It is high in vitamins A, K and C.It is also rich in minerals and dietary fiber. Fresh young chard can be used raw insalads.Mature chard leaves and stalks are typically cooked or sautéed; their bitternessfades with cooking, leaving a refined flavor similar to cooked spinach. Here aresome of my favorite ways to enjoy this perhaps new-to-you vegetable:• Sauté swiss chard with olive oil and garlic, and add red hot pepper flakes totaste. Toss with penne pasta, and sprinkle with grated cheese• Use chard in addition to, or in place of, spinach in a vegetarian lasagna• Add zest and nutrition to omelets and frittatas by adding cooked chard
  • 4. Wild Rice Pilaf with Cranberries and Pecans is another interesting side dish. It ispretty and pairs well with chicken, pork, beef or fish. It is rich in fiber from avariety of sources.You can use a single variety or a mixture of rice. I ended up using a commercialmix of wild, brown, and red rice. Stove top toasted pecans added just beforeserving added nice texture to this naturally low fat dish.There is nothing wrong with mashed potatoes, but up the wow factor by tryingsome new side dishes. They just might end up elevating the whole meal!
  • 5. Savory Bread Pudding with Swiss ChardAdapted from the NY Times “Recipes for Health”2 Tablespoons olive oil3 cloves of garlic, chopped1 large bunch swiss chard, cleaned well, tough stems discarded,leaves chopped½ pound stale bread, in large cubes OR sliced2 ounces Gruyere, grated (1/2 cup)1 ounce parmesan cheese, grated (1/4 cup)2 teaspoons fresh thyme leaves2 teaspoons fresh rosemary4 eggs2 cups low fat milk¼ teaspoon pepper
  • 6. Savory Bread Pudding Continued…1. Preheat oven to 350 degrees F.2. Saute garlic and swiss chard in olive oil. Cook until wilted, stirring often.Remove from heat.3. Lightly oil a two-quart baking dish. Place half of the bread cubes or slices inthe baking dish. Top with greens. Then top with half the thyme, rosemary,and cheeses. Repeat layers.4. Beat together eggs, milk and pepper, then pour over bread and greens. Letsit 10 minutes to allow liquid to be absorbed.5. Bake for 40-50 minutes until set and inserted knife comes out clean.
  • 7. Wild Rice Pilaf with Cranberries and PecansAdapted from Martha Stewart Living, November 20092 Tablespoons olive oil1 shallot finely chopped1 cup wild rice OR mix of brown, and wild rice3 cups chicken or vegetable stock1 bay leaf½ cup pecans¼ cup cranberries¼ cup golden raisins2 Tablespoons chopped parsleysalt and pepper to taste
  • 8. Wild Rice Pilaf Continued…1. Heat oil in a pan over medium heat. Add shallot, and cook, stirring occasionally,until tender, about 3 minutes. Add rice and cook for 1 minute. Add stock and bayleaf and bring to a boil. Reduce heat, and simmer, covered, according to packagedirections.2. Toast pecans on stovetop or in oven until browned and fragrant. Chop pecanscoarsely.3. Add pecans, cranberries, raisins, and parsley to rice. Remove bayleaf. Seasonwith salt and pepper to taste. Delicious warm or at room temperature.