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Latest recipes from Kara...  


Turkey Tarragon Pasta Salad


Last month's recipe contained the fresh herb tarragon.  

I decided to share this Turkey Tarragon Pasta Salad recipe to offer another means of using fresh tarragon.  

No one wants to buy a fresh herb for one recipe and then be left wondering how to use the remainder.  

I came across this recipe in a publication from the Turkey Farmers of Ontario.  



YIELD:  4 servings 



Tarragon Dressing

2 tbsp. mayonnaise 

2 tbsp. white wine vinegar (or rice vinegar)

1 tbsp. olive oil

1 tbsp. lemon juice

1 tbsp. fresh tarragon (or 1 tsp. dried), finely chopped 



2 1/2 cups cooked rotini pasta

2 cups cooked turkey (or chicken) breast, cut in cubes

1/2 cup green onion

1/4 cup celery

1/4 cup fresh parsley



  1. In a small bowl, whisk together mayonnaise, vinegar, oil, lemon juice and tarragon.  Set aside.
  2. In a large bowl, combine pasta, turkey, green onion, celery and parsley.
  3. Drizzle dressing over pasta and toss to coat well.
  4. Cover and refrigerate for 2 hours or until well chilled.





Tarragon Carrots

...a simple and unique twist to good old fashioned carrots, using the fresh herb tarragon.

The remaining tarragon can be used to make a scrumptious tarragon salad dressing.  See below the carrot recipe.     



  • 6 medium carrots, sliced in rounds 1/4 inch thick 
  • 2 tablespoons butter or margarine
  • 3/4 tablespoon fresh tarragon, chopped
  • 2 teaspoons balsamic vinegar
  • 1/2 teaspoon honey (white sugar can also be used)
  • Ground black pepper, to taste 

    1. Cook carrots in boiling water until tender and then drain.  Cover and keep warm on low heat.
    2. Melt butter in a small sauce pan, add remaining ingredients and stir to mix.
    3. Place carrots in a serving dish, pour butter mixture over them and toss.
    4. Add pepper and serve.

    Tarragon Dressing…

    • Blend the following ingredients in a food processor or using a hand-held immersion blender. 
    • Great served over a mixed green salad. 
    3 tbsp. Apple Cider Vinegar (or Rice Wine Vinegar)
    1 tbsp. Lemon Juice
    1/2 cup (125 ml) Olive oil
    3 tbsp. (30-45 ml) fresh Tarragon, chopped
    1 tbsp. Honey 
    Black pepper, to taste



    Soy Sauce Substitute 
    • Even "Light" soy sauces contains significant amounts of sodium. 
    • This recipe offers an alternative to soy sauce without the sodium. 
    • Don't worry about the small amount of molasses in the recipe.  Despite molasses being high in potassium, the tiny amount used contributes very little potassium. 
    • It doesn't taste exactly like the "real thing" but provides a tasty substitute. 

    1/3 cup sodium reduced beef broth

    1/3 cup red wine vinegar

    1 Tbsp molasses

    ¼ tsp ground ginger

    ½ tsp garlic powder

    Dash of black pepper

    1 ¼ cup water


    1. Combine all Soy Sauce Substitute ingredients in saucepan and boil gently uncovered for 5 – 10 minutes until mixture is reduced to 1 ½ cups (i.e., reduced by approximately 25%). 
    2. Store in refrigerator.  
    3. Stir or shake before using. 


    OF NOTE…
    This Soy Sauce Substitute gives the “umami” taste that dishes usually get with real soy sauce added, but without the sodium.  "Umami" is a Japanese word for "savory" or "meaty". 
    (Source: www.lowsodiumcooking.com)   



    Angel Food Cake

    YIELD:  12 servings


    1 1/2 cups (375 ml) Egg Whites  (Be sure to shake container well if using commerically packaged egg whites.)

    1 tsp (5 ml) Cream of Tartar

    1 tsp (5 ml) Vanilla Extract

    1/4 tsp (1 ml) salt

    1 1/2 cups (375 ml) granulated sugar

    1 cup (250 ml) cake or pastry flour

    1. Preheat oven to 350°F (180°C).
    2. Combine egg whites with cream of tartar, vanilla and salt in a large bowl.  Beat using an electric mixer, on high speed until foamy.
    3. Slowly add 3/4 cup of the sugar, beating constantly, until mixture holds stiff peaks.
    4. Stir flour with remaining sugar in a separate bowl. 
    5. Gently fold one quarter of the flour-sugar mixture into the egg white mixture.  Repeat 3 times.
    6. Spoon the batter into an ungreased, 10" (4 Litre) tube pan - ideally one with a removable bottom.
    7. Bake for 40-45 minutes or until pale golden in colour and cake springs back when touched lightly.
    8. Turn pan upside down on a cookie rack.  Cool completely.
    9. Serve with your favourite fruit or dessert topping: berry coulis, fresh berries, and/or 15-30  ml (1-2 tbsp) whipped topping.

      NUTRIENT ANALYSIS per serving:

      Energy 163 kcals.
      Carbohydrate 36 g
      Fibre 0.4 g 
      Protein 4.3 g
      Fat 0.3
      Potassium 97 mg
      Phosphorus 18 mg
      Sodium 103 mg



    Rosemary Dijon Pork Tenderloin

    Yield:  4 servings, approximately 3 oz. each (cooked) 


    1 Pork Tenderloin (approximately 450 g)
    Black pepper, as desired
    2 Tbsp. mustard (I suggest Dijon mustard but you can also use French's mustard.)
    Fresh rosemary, approx. 5 sprigs

    Vegetable oil or spray, for greasing baking tray


    1. Preheat oven to 400°F (200°C).
    2. Line a baking tray (cookie sheet) with aluminum foil.
    3. Lightly grease tray with vegetable oil or cooking spray.
    4. Pat the pork dry with paper towel and place in the centre of the baking tray.
    5. Lightly sprinkle black pepper over pork tenderloin.
    6. Coat the top of the tenderloin and part way down the sides of tenderloin with a light spread of mustard.
    7. Remove rosemary needles from stems.  Sprinkle rosemary all over pork.
    8. Roast in centre of oven approximately 25-30 minutes, or until a thermometer inserted into the thickest part of the tenderloin reads 155°F (68°C).
    9. Let meat stand for 3-4 minutes.
    10. Slice and serve. 

    SUGGESTED SERVING:  with white rice or couscous and a side vegetable.

    NUTRIENT ANALYSIS per serving (approx. 3 oz. cooked):       

    Energy             130 kcals.
    Carbohydrate  0.7 g 
    Protein             24 g
    Fat                   2.9 g (0.8 g saturated)
    Potassium        472 mg
    Phosphorus      289 mg
    Sodium            160 mg


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