Latest recipes from Kara...
Balsamic and Maple Glazed Salmon
x 4 oz. ...or 4 x 110 g... fresh or frozen salmon fillets, about 1 inch thick
with or without skin are fine though there is LESS sticking to the pan when fillets WITH
skin are used.)
2 tbsp. balsamic vinegar
3 tbsp. maple-flavored
pancake syrup (Real maple syrup would provide an additional 30 mg of potassium per serving
1 tbsp. lemon juice
1 tbsp. dijon-style mustard
1 tbsp. finely diced shallot (1/2 a small shallot)
2 tsp. roughly chopped fresh rosemary
- If frozen, thaw fish in the fridge over night.
- Rinse fish and pat dry with paper towel. Lay fish on a lightly greased grill pan or on a baking
tray lined with parchment paper (if no parchment paper available, lightly grease the baking tray). Place fish skin-side
down and tuck thin edges under thicker part of fillets.
- Pre-heat oven broiler.
- In a small saucepan, combine balsamic vinegar, syrup, lemon juice, mustard and shallot.
- Bring mixture to a boil and then reduce to medium heat and simmer until a thick, syrup-like consistency is achieved
(approximately 5-10 minutes).
- Remove from heat and stir in rosemary.
coat fish fillets with glaze and sprinkle with ground pepper.
- Broil for approximately
10 minutes with rack just above middle height of oven, or until fish flakes with a fork.
SUGGESTED SERVINGS: Eat along with white rice and green beans,
asparagus or sugar snap peas. Alternatively, serve over a green salad.
Nutritional Info per Fillet...
- Energy 229 kcals.
- Protein 21 g
- Fat 10 g (Saturated/Trans Fat 2.1 g)
- Carbohydrate 10 g
- Sodium 113 mg
- Phosphorus 234 mg
Fluffy Homemade Pancakes
Commercial pancake mixes are high in sodium and phosphorus.
This homemade alternative addresses both issues.
YIELD: 6 pancakes (approximately 5 inches in diameter)
SERVING SIZE: 2 pancakes
1 cup White All-Purpose Flour
tablespoons White Granulated Sugar
1/4 teaspoons Baking Powder
½ tsp. Baking Soda
Cream of Tartar
2 1/2 tablespoons Salt-free Margarine
1 large Egg
Sift flour, sugar, baking powder, baking soda and cream of tartar into medium mixing
Melt 2 1/2 Tbsp margarine in a large frying pan until melted. Use
3. Be sure to tip the pan side to
side to coat/grease all over.
4. Transfer melted margarine
from frying pan into a small bowl. Do not scrap the frying pan clean. Add water and
egg to the small bowl. Mix well.
5. Stir liquid
mixture into the dry ingredients until it is thoroughly moistened. It is okay if the batter is lumpy.
Cook the pancakes over medium to medium-high heat in the large frying pan on the
stove-top (or at 375°F using an electric griddle). The cooking surface requires a thin coating of melted margarine.
Cook pancakes until the tops are bubbly and the bottoms golden brown.
8. Turn the
pancakes over to cook other side.
9. Serve hot with syrup,
margarine and sugar, honey, or fruit coulis.
NOTE: It is best to cook multiple pancakes at once to maximize the rising action of the cream of tartar. Thus, it is preferable to use a large frying pan or griddle versus a small frying pan.
NUTRIENT ANALYSIS, per 2 pancakes
Fat 2.4 g
Candy Cane Meringue Kisses
...yummy bite-size festive treats to satisfy a sweet tooth.
My favorite way to eat them: pop the whole thing in your mouth and let it sit for 5–10
seconds before compacting the whole thing between your tongue and the roof of your mouth.
40 meringue kisses
To make the Candy Cane Meringue Cookies, you’ll
need a few things:
Piping Tip about 1/4 inch in
diameter (I use a #12 tip.)
- 2 large egg whites – Make SURE that NO YOLK remains in the whites.
Let them sit out for a bit to come to room temperature.
- 1/2 cup granulated sugar
- 1/8 teaspoon cream of tartar
- 1/2 cup crushed candy canes – Make SURE that you crush them very small.
Otherwise they get caught in the piping tip–very frustrating!!
- Pre-heat oven to 225°F (110°C).
- With a pencil, use a quarter to trace (about 40) circles on parchment
paper. Leave at least a half inch of space between each circle. (I use two baking sheets.)
- Turn the parchment paper upside down onto your baking sheet. You should be
able to see the circles through the paper.
- Put egg whites in a mixing bowl that goes with an
electric mixer. If the electric mixer's whisk does not touch the egg whites, use a manual whisk to whip by
hand until they are bubbly, frothy and nearly double in volume.
- Add the
cream of tartar.
- Using the electric mixer and whisk attachment, now whisk the egg whites on medium-speed ...and whip away!
- You want to get to a "soft-peak" stage. You can tell this has been reached when
you lift the whisk up out of the egg white and the peak droops over at the tip.
- Increase the speed of the mixer to high. As
the egg whites continue to beat, slowly pour the sugar into the bowl.
- Beat until "stiff peaks" form. To test for "stiff peaks" stop
the beaters and then lift them — straight peaks should form. The egg whites will become smooth, moist
- Continue beating
on high until "stiff peaks" are formed. The egg whites will be very stiff and glossy.
- Add HALF of the crushed candy cane (1/4 cup). Fold gently
until mixed. The meringue
is now ready.
- If you are NOT using a piping bag, add
the remaining crushed candy cane and gently fold into the meringue. Spoon it out "as-is" onto the parchment
- If you ARE
using a piping bag (gives the option for more height & more of a peak), place the piping
tip into the piping bag.
the meringue into the piping bag. Twist the bag
closed just above the point to which the meringue fills the bag. Minimize the air that remains in the piping bag.
- Pipe flat
circles onto the parchment paper to cover each traced circle.
- Place a thin layer of crushed candy cane on each
circle of meringue.
- Pipe upwards in a tight, spiral motion on top of the crushed candy
cane. Pull upward at the end of piping each cookie to give a nice peak shape.
- They should
look like big chocolate kisses. Practice on an extra piece of parchment before making
- When all meringue is used or pans are filled, place in the oven for 1
hour and 30 minutes. Don’t open oven door during cooking!
- Allow to set on pans for a few hours after
done baking. They are a little fragile especially at the tips. ...and did I mention yummy!?!
|Baked Fish with Coriander and Fennel Seeds
Baked Fish with Coriander and Fennel Seeds - use a white fish or your
Example: halibut (or tilapia, cod,
YIELD: 4 servings
4 halibut filets, each being approximately 4 oz. (125 g)
1 tsp. fennel seeds
1 tsp. coriander seeds
1/4 tsp. ground black pepper
1 tbsp. olive oil or melted margarine
1. Preheat oven to 375°F (190°C).
2. In a small frypan over medium
heat, lightly toast fennel and coriander seeds until fragrant. Remove from heat and set aside.
3. On a cutting board using a Chef's Kife (large bladed knife) or using a mortar & pestle, break up the
fennel and coriander seeds to help release their flavors.
4. Combine fennel and coriander
with salt and pepper and set aside.
5. Pat fish dry and then brush both sides of each
filets with olive oil or melted margarine.
6. Sprinkle spice mixture on one surface
of each filet. Bake filets spice-side up in heated oven for approximately 15 minutes or until fish flakes
eaily with a fork and a knife inserted into the centre of the filets come out warm.
RECOMMENDED SERVING SUGGESTION: Serve over couscous with a side of asparagus,
green beans or broccoli.
Lemon Mustard Pasta with Chicken, Bell Pepper
300 g spaghetti (or other pasta such as penne, farfalle, etc.)
350 g raw chicken, cubed in chunks
1/2 tbsp. Olive oil
12 sprigs of asparagus (Cut off the
bottom inch of stems.)
1 red bell pepper, cut into bite-size
Black pepper, to taste
5 tbsp. lemon juice
2 tbsp. Dijon mustard
4 tbsp. Olive oil
1 ½ tbsp. chopped fresh parsley, cilantro or dill
1. Combine all sauce ingredients
in a bowl and mix well.
Heat 1 1/2 tbsp. olive oil over medium heat in a fry-pan. Add cubed chicken to fry-pan
and cook until lightly browned on all sides and no hint of pink on the interior. Remove from direct heat,
cover and keep warm.
3. Bring a large fry-pan of water
to a rapid boil. Add asparagus and boil for 2 minutes.
of the water in which the asparagus was cooked. Submerge the asparagus in ice-cold water until cooled.
Remove asparagus from water, cut into smaller pieces (approximately 1 ½ inch in length) and set aside.
5. Place spaghetti in a large pot of rapidly boiling water and cook approximately 10 minutes (until al dente).
6. While cooking spaghetti, heat 1 tbsp. of olive oil in a large fry-pan over medium heat. Add red
bell pepper and sauté for 5 minutes (i.e. until fragrant and slightly tender).
7. Add asparagus and continue
cooking for 1 minute. Add chicken and heat another minute.
8. Add 2 tbsp. of sauce to chicken vegetable mixture. Season with black pepper as desired.
cooked pasta and add remaining sauce. Toss pasta to coat with sauce.
10. Divide pasta between 4 plates and top with chicken-vegetable
11. Garnish with chopped fresh
herb. Dig in and enjoy!