Posted By:Matt Weeks
Posted On:April, 13th 2010
Category: Nutrition
Cooking Class for Celebrate and Donate Event April 12, 2010 Presented by: Chef Matt Weeks TONIGHTS ITEMS: • Asian turkey burgers with a side of Asian slaw • Creamy parsley/spinach dip • Teriyaki tuna steaks • Asparagus/pepper salad • Low calorie hot apple cobbler. ASIAN TURKEY BURGERS Ingredients: 1 lb ground turkey 1/2 cup chopped onion 3 tablespoons chopped parsley 2 tablespoons Worcestershire sauce 1 minced green bell pepper 1/2 cup Walden Farms Calorie Free Oriental Dressing 1 tablespoon low sodium soy sauce 2 teaspoons ginger 1/2 teaspoon salt 1/4 teaspoon pepper 2 garlic cloves- minced Instructions: Combine all ingredients in a bowl. Shape into patties. Place on nonstick skillet coated with cooking spray at medium heat. Cook till done. Nutritional Information: Serving size 2 patties 329 calories, 12.7 gm. fat, 25.2 carbs ASIAN STYLE SLAW Recipe derived/modified from The American Dietetic Association’s “Healthy Eating across American” cook book. Ingredients: ¼ cup Splenda 4 cups of thinly sliced green cabbage ¼ teaspoon red pepper flakes 1 teaspoon white rice wine vinegar 1 tablespoon of light soy sauce 2 teaspoons of toasted sesame seed oil ½ cup chopped fresh cilantro Instructions: 1. In saucepan combine 1/3 cup water and Splenda. Bring to a boil over medium high heat. Stir until Splenda dissolves. 2. Remove from heat. 3. In large mixing bowl, combine the cabbage, red pepper, vinegar, soy sauce, and sesame seed oil. 4. Stir in the water-Splenda mixture. 5. Stir in the chopped cilantro. 6. Refrigerate for at least 1 hour before serving. Nutrition info per serving (3/4 cup):Calories: 35 calories Fat: 2.5 grams Protein: 1 grams Carbs: 5 grams. CREAMY PARSLEY VEGGIE DIP Ingredients: 1 cup Walden Farms Fat Free Mayo 1 cup reduced fat sour cream 1/2 cup fresh parsley- chopped 2 tablespoons chopped onions 1 tablespoon Walden Farms Calorie Free Honey Dijon Dressing 1 garlic clove, minced 1/2 teaspoon salt 1/4 teaspoons pepper Instructions: Mix all ingredients. Cover and refrigerate at least 2 hours. Serving Size: ¼ cup Dip Nutritional Information: 40 calorie, 2.5 gm fat, 2 carbs per Serving TERIYAKI TUNA Ingredients: 1/2 cup teriyaki sauce 1 1/2 pounds sashimi grade tuna steaks 1 tablespoon extra virgin olive oil 1 lemon 1 tablespoon sesame seeds 2 teaspoons sea salt ground black pepper to taste 1 carrot, grated Instructions: 1. Pour the teriyaki sauce into a shallow dish or bowl, and place tuna steaks in the sauce to marinate. Cover, and allow to marinate for about 45 minutes at room temperature. The steaks will cook more evenly if they are not cold. 2. Heat olive oil in a large skillet over medium heat. Place tuna steaks in the hot oil, and pour in the teriyaki sauce. Squeeze juice from the lemon over the steaks, and sprinkle with sesame seeds. When the bottom is light brown, flip the steaks, and cook until browned on the other side. The center will still be slightly red. Season with sea salt and pepper. 3. Place the tuna steaks onto serving plates, and garnish with grated carrots. Serve the pan drippings as a dipping sauce. ASPARAGUS PEPPER SALAD Ingredients: 1 lb. asparagus trimmed and cut into pieces. 1/2 cup green, red and yellow peppers, chopped 2 green onions thinly sliced 1/3 cup Walden Farms Calorie Free Raspberry Vinaigrette Dressing Instructions: Boil water, add asparagus. Boil for 3 minutes. Drain. Put in bowl and add peppers and onions. Drizzle with salad dressing. Toss and coat. Cover and refrigerate for 3-4 hours. Serving Size: 1 cup Nutritional Information: 50 calories, 0g fat, 9g carbs. HOT APPLE COBBLER Ingredients: 1 Cup Granny Smith Apples 1 Tbsp Lemon Juice 1/3 Cup Calorie free Sugar Walden Farms Calorie Free Apple Butter Fruit Spread Walden Farms Calorie Free Marshmallow Dip Instructions: Cut Apples into small pieces. Mix lemon juice and sugar together and coat apples. Bake in oven at 325 degrees until soft. Remove from oven and add 2 tbsp of apple butter. Top with 1 tbsp marshmallow dip. Total per serving: 164 Calories, 0g Fat, and 26.5 Carbs