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A kliewer meal_recipes


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A kliewer meal_recipes

  1. 1. Red Potato Colcannon4 servings, about 1 cup eachIngredients1 pound small red potatoes, scrubbed and cut in half1 tablespoon butter1/2 cup onion, thinly sliced6 cups green cabbage, thinly sliced (about 1/2 head)1 cup low-fat milk1 teaspoon salt1/4 teaspoon white pepperPreparation1. Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket andsteam, covered, until just cooked through, about 15 minutes. Transfer to a large bowland cover to keep warm.2. Meanwhile, heat butter in a large nonstick skillet over medium heat. Add onion and cookuntil translucent, about 2 minutes. Add cabbage and continue cooking, stirringoccasionally, until the cabbage begins to brown, about 5 minutes.3. Reduce heat to low. Stir in milk, salt and white pepper; cover and cook until the cabbage istender, about 8minutes. Add the cabbage mixture to the potatoes. Mash with a potatomasher or a large fork to desired consistency.NutritionPer serving : 182 Calories; 4 g Fat; 2 g Sat; 0 g Mono; 11 mg Cholesterol; 31 g Carbohydrates; 6g Protein; 5 g Fiber; 653 mg Sodium; 842 mg Potassium
  2. 2. Fighting Green Irish Salad8 servings, about 2 cups eachIngredients2 teaspoons freshly grated lemon zest1/4 cup lemon juice1/4 cup canola oil or extra-virgin olive oil1 teaspoon sugar1/2 teaspoon salt1/4 teaspoon freshly ground pepper2 heads Boston or Bibb lettuce, torn into bite-size pieces2 cups very thinly sliced fresh asparagus, (about 1 bunch)2 cups shelled fresh peas, (about 3 pounds unshelled)1 pint grape or cherry tomatoes, halved2 tablespoons minced fresh chives, or scallion greensPreparation1. Combine lemon zest and juice, oil, sugar, salt and pepper in a large salad bowl. Add lettuce,asparagus, peas, tomatoes and chives (or scallion greens); toss to coat.NutritionPer serving : 113 Calories; 7 g Fat; 1 g Sat; 4 g Mono; 0 mg Cholesterol; 10 g Carbohydrates; 3 gProtein; 3 g Fiber; 152 mg Sodium; 339 mg Potassium
  3. 3. Lucky Apple Crumble8 servingsIngredients1 cup oats1/2 cup whole-wheat flour1/2 cup all-purpose flour1 cup light brown sugar1 1/2 teaspoons ground cinnamon1/4 teaspoon salt1/4 cup frozen apple-juice concentrate, thawed2 tablespoons canola oil6 cups peeled, cored and thickly sliced applesPreparation1. Preheat oven to 350°F. Spread oats on a baking sheet and bake, stirring occasionally, untillightly browned and fragrant, 15 to 18 minutes. Cool. Coat a 2-quart baking dish withcooking spray.2. Combine toasted oats, whole-wheat flour, all-purpose flour, brown sugar, cinnamon, salt,apple-juice concentrate and oil in a bowl.3. Spread the apples in an even layer in the prepared baking dish. Sprinkle the oat mixtureover apples and bake until browned, 35 to 40 minutes.NutritionPer serving : 264 Calories; 5 g Fat; 0 g Sat; 2 g Mono; 0 mg Cholesterol; 56 g Carbohydrates; 3 gProtein; 3 g Fiber; 75 mg Sodium; 183 mg Potassium
  4. 4. Brown Soda Bread1 loaf, 12 servings (serving size: 1 slice)Ingredients2 cups all-purpose flour (about 9 ounces)2 cups whole wheat flour (about 9 1/2 ounces)1 1/2 teaspoons baking soda3/4 teaspoon salt2 cups buttermilkCooking sprayPreparation1. Preheat oven to 450°.2. Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking soda,and salt in a large bowl; stir with a whisk.3. Make a well in center of mixture. Add buttermilk to flour mixture; stir until blended (doughwill be sticky).4. Turn dough out onto a generously floured surface; knead lightly 4 to 5 times. Shape doughinto an 8-inch round loaf; place on a baking sheet coated with cooking spray.5. Cut a 1/4-inch-deep X in the top of the dough.6. Bake at 450° for 15 minutes. Reduce oven temperature to 400° (do not remove bread fromoven); bake 15 minutes or until loaf sounds hollow when tapped. Cool on a wire rack.NutritionPer serving: 169 Calories; 1.9 g Fat; 0.9 g Sat; 0.1 g Mono; 0.2 g Poly; 6 mg Cholesterol; 32.4 gCarbohydrates; 6.2 g Protein; 3 g Fiber; 1.7 mg Iron; 355 mg Sodium; 10 mg Calcium
  5. 5. Brown Sugar and Mustard Glazed Corned Beef6-8 servings (serving size: 198 g)Ingredients1 (3 -4 lb) corned beef brisket1/2 cup light brown sugar, packed1/2 cup water1/2 cup brown mustardPreparation1. Rinse off the brisket under running water. Trim off excess fat.2. Place in large stock pot and cover with water. (At this point you may use the seasoningpacket that came with the corned beef). Bring to a boil.3. Lower the heat to simmer.4. Cook about 3 hours until very tender (skimming fat as necessary). Add more water if neededto keep covered.5. Preheat oven to 325º.6. In a sauce pan, combine the brown sugar and 1/2 cup water. Bring to a simmer overmedium-high heat.7. After about 5 minutes, stir in mustard. Continue simmering another 2-3 minutes.8. Place the brisket on a rack in a roaster and thinly coat meat with glaze.9. Put in oven and bake for 30 minutes, re-glazing every 10 minutes.10. Remove from oven and let rest at least 15 minutes. Slice thin to serve.NutritionPer serving: 638 Calories; 43 g Fat; 14.3 g Sat; 222 mg Cholesterol; 19 g Carbohydrates; 41 gProtein; 2576 mg Sodium