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Archive | Recipes

Sweet Simplicity

It’s true – the kitchen is the heart of the home. Ever notice how people always gather there? Whether baking treats, making dinner or spending time with family and friends, the kitchen is my favorite place to be. Since my day job is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens, you can bet I love to stir things up. This column lets me pass along to you some of my best recipes, tips and baking secrets.

Family Features
As much fun as it is to make fancy treats, sometimes simple really is better. This Easter I’ve decided to keep things sweet and simple when it comes to making desserts.
These Easter Egg Treats are a fun twist on marshmallow crispy bars – the kids can help shape the eggs and sprinkle them with pretty toppings. It will be a little messy, but what a fun memory to make together!
Bark candies are traditional around other holidays, so why not Easter, too? They couldn’t be simpler to make, and the creamy white morsels and colorful jelly beans taste – and look – great together.
To get more sweet inspiration for your Easter celebrations, visit www.tollhouse.com.

Crisped Rice Easter Egg Treats

Prep Time: 30 minutes
Cook Time: 10 minutes
Makes 24 eggs

Nonstick cooking spray
6     cups (10.5-ounce package) miniature marshmallows
1/4     cup (1/2 stick) butter
8     cups toasted rice cereal
2     cups (12-ounce package) Nestlé Toll House Premier White Morsels, divided
2     teaspoons vegetable shortening
Nestlé Toll House Pink & Yellow Mixed Mini Morsel
Toppers, assorted sprinkles and/or sugars

SPRAY large mixing bowl with nonstick cooking spray.
HEAT marshmallows and butter in large, heavy-duty saucepan over medium-low heat, stirring frequently, for 5 to 10 minutes, until smooth. Remove from heat.
WORKING QUICKLY, stir in cereal and 2/3 cup morsels. Carefully transfer mixture into prepared mixing bowl. Cool for 5 minutes.
SPRAY hands with nonstick spray. Press marshmallow mixture into a 1/3 cup measure, then form mixture into an egg shape with hands.  Repeat with remaining mixture to make a total of 24 eggs.
MICROWAVE remaining 1 1/4 cups morsels and vegetable shortening in medium, uncovered, microwave-safe bowl on MEDIUM-HIGH (70%) power for 45 seconds; STIR. Morsels may retain some of their original shape.  If necessary, microwave at additional 10- to 15-second intervals, stirring just until morsels are melted.
DIP top of each egg into melted morsels; shake off or scrape excess against side of bowl. Place each upright in muffin pan(s). Immediately sprinkle dipped end of each egg with Toppers, sprinkles or sugars. Refrigerate for 10 minutes or until set. Store in airtight container at room temperature.

Jelly Bean Easter Bark

Prep Time: 5 minutes
Cook Time: 2 minutes
Makes 11 servings or 1 pound bark

2     cups (12-ounce package) Nestlé Toll House Premier White Morsels
2     teaspoons vegetable shortening
1/2     cup Wonka SweeTarts Jelly Beans, divided

LINE baking sheet with wax paper.
MICROWAVE morsels and vegetable shortening in medium, uncovered, microwave-safe bowl on MEDIUM-HIGH (70%) power for 1 minute; stir. Morsels may retain some of their original shape. If necessary, microwave at additional 10- to 15-second intervals, stirring just until morsels are melted. Stir in 1/4 cup SweeTarts Jelly Beans.
SPREAD mixture to 1/4-inch thickness on prepared baking sheet. Sprinkle with remaining 1/4 cup SweeTarts Jelly Beans. Refrigerate for about 15 minutes or until firm.  Break into pieces. Store in airtight container at room temperature.

Jenny Harper is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens and VeryBestBaking.com.

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St. Patrick’s Day Fun

Jenny HarperIt’s true – the kitchen is the heart of the home. Ever notice how people always gather there? Whether baking treats, making dinner or spending time with family and friends, the kitchen is my favorite place to be. Since my day job is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens, you can bet I love to stir things up. This column lets me pass along to you some of my best recipes, tips and baking secrets.

(Family Features)

Photo courtesy of Nestlé

Everybody’s a little bit Irish on St. Patrick’s Day, right? This year, join in the fun of celebrating all things Irish with these simple ideas:

•    For the table, have the kids make some shamrock napkin rings and Irish flag placemats out of construction paper. Sprinkle some green confetti on the table and use a potted shamrock plant as a centerpiece.

•    Have a traditional Irish dinner with Irish Stew and Soda Bread, a Shepherd’s Pie or, of course, Corned Beef and Cabbage.

•    For dessert try this festive “Lucky You” Mint Pie. The creamy combination of mint and chocolate is so good that it’s bound to become the newest tradition around your St. Patrick’s Day table.

•    Write out some traditional Irish blessings on slips of paper and tuck them into treat bags of mini shamrock cookies to send home with your guests. Here’s one that I like:
May you always have walls for the winds,
a roof for the rain, tea beside the fire,
laughter to cheer you, those you love near you,
and all your heart might desire.

For more ways to cook up some Irish fun, visit www.VeryBestBaking.com.

Photo courtesy of Nestlé

“Lucky You” Mint Pie

Prep Time: 15 minutes
Chilling Time: 2 hours 20 minutes
Makes 8 servings

1     cup (6 ounces) Nestlé Toll House Semi-Sweet Chocolate Mini Morsels
1     can (12 fluid ounces) Nestlé Carnation Evaporated Milk, divided
1     tablespoon butter
1     prepared 9-inch (6 ounces) chocolate crumb crust
1     pkg. (3.4 ounces) vanilla instant pudding and pie filling mix
1/3     cup water
1    teaspoon peppermint extract
3 to 4     drops green food coloring (optional)
1     container (8 ounces) frozen whipped topping, thawed, divided
Additional Nestlé Toll House Semi-Sweet Chocolate Mini Morsels
fresh mint sprigs (optional)
MICROWAVE 1 cup morsels and 1/3 cup evaporated milk in medium, uncovered, microwave-safe bowl on HIGH (100%) power for 45 seconds; stir until smooth. Stir in butter; pour into crust. Refrigerate for 20 minutes or until cool to the touch.
MEANWHILE, BEAT remaining evaporated milk, pudding mix, water, peppermint extract and 3 drops food coloring in medium bowl until combined.  Gently stir in 2 cups whipped topping and additional drop of food coloring, if desired.  Spoon over chocolate layer.
REFRIGERATE for 2 hours or until set. Sprinkle with additional morsels. Spoon remaining whipped topping in center of pie. Garnish with fresh mint.
Nutrition Information per serving: 400 calories; 180 calories from fat; 21g total fat; 13g saturated fat; 1.5g trans fat; 20mg cholesterol; 280mg sodium; 50g carbohydrate; 2g fiber; 36g sugars; 5g protein; 0% DV vitamin A; 0% DV vitamin C; 10% DV calcium; 6% DV iron
Jenny Harper is Consumer Test Kitchen Project Manager for the Nestlé Test Kitchens and VeryBestBaking.com.

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From IRISH pastures comes a pot of gold

Family Features

Yes, there’s a pot of gold at the end of the rainbow. It’s found in each blade of grass growing in Ireland’s lush pastures. Small herds of cows graze freely, and the milk, rich in beta-carotene from the grass, produces butter and cheeses of an exceptionally golden hue.
Thousands of years before the Irish discovered potatoes, dairy cows, milk and butter were being woven into the fabric of Irish society, according to the Cork Butter Museum in Cork City, Ireland. The Cork Butter Exchange, a market created by the merchants of Cork City in 1769, was in its time, the largest butter market in the world, exporting as far away as Europe and America.
Today, dairy products continue to play an important role in Irish cooking. Cooperatives of farmers, creameries and cheesemakers provide delicious Irish butter and cheeses throughout the U.S. under the Kerrygold label.
Here are some iconic recipes from some stars of Irish cooking, using Kerrygold cheeses and butter. To learn more about Kerrygold, and for where-to-buy information, visit www.kerrygold.com/usa.

Dubliner Shepherd's Pie

Dubliner Shepherd’s Pie

Makes 4 to 6 servings
“Our family loves a hearty shepherd’s pie after a long day working on the farm. Because our cows produce milk to make Kerrygold Dubliner Cheese, we like to add some shredded Dubliner to the potato crust.”
— Donal Murphy, Kerrygold dairy farmer, Bandon, County Cork, Ireland
Potato Topping:
1 1/4     pounds russet potatoes, peeled and cubed
2     tablespoons Kerrygold Irish Butter
1/3     cup milk
1     cup shredded Kerrygold Dubliner Cheese
1/2     teaspoon salt
Filling:
1     pound lean ground beef
2     tablespoons Kerrygold Irish Butter
1     medium onion, chopped
4     small carrots, peeled and sliced 1/4-inch thick
2     tablespoons flour
3/4     cup Guinness Stout
3/4     cup beef stock
1     teaspoon dried thyme
1/2     teaspoon salt
1/2     cup frozen peas, thawed
Preheat oven to 375°F and lightly butter an 11- x 7-inch baking dish. Cook potatoes in boiling water for 15 minutes or until very tender; drain well. Mash with butter and milk until smooth, then stir in cheese and salt and set aside.

Crumble beef into a medium skillet and cook until no longer pink; remove from skillet and set aside. In same skillet, melt butter. Add onion and carrots; cook for 10 minutes over medium heat to soften, stirring occasionally. Stir in flour and cook for 1 minute more.

Add Guinness, stock, thyme and salt; cook and stir until mixture is slightly thickened then stir in peas and cooked beef. Spoon into prepared baking dish then spread potato mixture over the top. Bake for 20 to 25 minutes or until top is lightly browned.

Brown Soda Bread, Roasted Root Vegetable Soup, and Cheese Toasties.

Roasted Root Vegetable Soup

Serves 4 to 6
“You can substitute pumpkin, turnip or celeriac for the swede (rutabaga), or just use a mixture — this is a very flexible recipe.”
— Neven Maguire, chef/owner of the renowned MacNean House and Restaurant in Blacklion, County Cavan, Ireland; popular TV cooking star and cookbook author
1     small swede (rutabaga) cut into cubes
2     carrots, cut into cubes
1     parsnip, cut into cubes
3     tablespoons olive oil
4     tablespoons (1/4 cup) Kerrygold Irish Butter
1     onion, finely chopped
2     celery stalks, finely chopped
1     garlic clove, crushed
1     teaspoon chopped fresh thyme
1     quart (4 cups) vegetable stock
1/2     cup single cream (or substitute half and half)
Salt and freshly ground black pepper
Preheat oven to 400°F. Place swede, carrots and parsnip on baking sheet and drizzle with 2 tablespoons olive oil. Season generously and roast for 25 to 30 minutes until golden brown and tender, shaking baking sheet occasionally to ensure even cooking.

Meanwhile, heat remaining tablespoon olive oil and butter in large heavy-based pot, and add onion, celery, garlic and thyme. Cook for 4 to 5 minutes until softened but not browned, stirring occasionally.

Add roasted root vegetables to pan and then pour in stock. Bring gently to boil, then reduce heat, cover and simmer for 25 to 30 minutes until completely tender, stirring occasionally. Purée with a hand blender until completely smooth.

To serve, stir cream into soup. Gently heat through and season to taste, then ladle into warmed bowls.

Note: You don’t have to add the cream if you’re watching the calories, but you might need a little extra stock to thin the soup.

Cheese Toasties

Serves 4 to 6
4     tablespoons (1/4 cup) Kerrygold Irish Butter
8     slices firm, country-style white bread
1     package (7 ounces) Kerrygold Dubliner Cheese, grated
1     tablespoon snipped fresh chives
Salt and freshly ground black Pepper

Butter bread and arrange cheese over half of the slices, buttered side down. Sprinkle with chives and cover with remaining slices, buttered side up.

Preheat a griddle or large non-stick frying pan and cook sandwiches two at a time 2 minutes each side until golden brown and cheese has melted. Keep hot.
To serve, cut the cheese toasts into fingers.

Brown Soda Bread

Makes 2 loaves
“This is an all-purpose and relatively foolproof recipe based on several I collected while researching ‘The Country Cooking of Ireland.’”
— author Colman Andrews, whose Irish cookbook won the 2010 James Beard Foundation award for Best International Cookbook and Cookbook of the Year

3 1/2     cups stone-ground whole wheat flour, preferably Irish or Irish-style
1 1/2     cups unbleached white flour, preferably Irish, or pastry flour, plus more for dusting
3/4     teaspoon baking soda
1     teaspoon salt
1    teaspoon softened Kerrygold Irish Butter, plus more for greasing
1 3/4     to 2 cups room-temperature Buttermilk

Preheat oven to 375°F. Mix wheat flour, white flour, baking soda and salt together in a medium bowl. Work butter into mixture with your fingers.

Form a well in the middle of flour mixture and pour buttermilk into the well. Form your hand into a rigid claw and stir dough slowly but steadily in a spiral motion, starting in the middle and working outwards. Dough should be soft but not too wet or sticky. (Start with 1 3/4 cups buttermilk, gradually adding, if necessary, to achieve the right consistency.)

Turn dough out onto a floured board. Flour your hands lightly, then shape dough into a flat rectangle about 2 inches high. Cut dough in half lengthwise with a wet knife, then gently push each half into a lightly greased glass or foil loaf pan. Bake for 50 to 60 minutes, or until the tops of the loaves are nicely browned.

Serve this bread with plenty of Kerrygold Irish Butter.

Rhubarb Crumble

Rhubarb Crumble

Serves 6
“Crumbles are the ultimate comfort food. Vary the fruit according to the season.”

— Darina Allen, founder of the world-famous Ballymaloe Cookery School in Shanagarry, County Cork, Ireland

Filling:
1 1/2     pounds rhubarb, cut in
1/2-inch slices
1/2     cup sugar
Crumble:

4     tablespoons (1/4 cup) Kerrygold Irish Butter
4     ounces (scant 1 cup) white flour, preferably unbleached
1/4     cup superfine sugar

Preheat oven to 350°F. In bowl, mix filling ingredients; turn into a 1-quart (4 cups) capacity pie dish.

Rub butter into flour just until mixture resembles coarse breadcrumbs, then stir in sugar.

Sprinkle this mixture over rhubarb in the pie dish. Bake for 30 to 45 minutes until topping is cooked and golden. Serve with whipped cream and soft brown sugar, or try stirring a little Amaretto into your cream.

Recipe adapted from the “Ballymaloe Cookery Course Book” published by Kyle Cathie.

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Petite Sweet Treats for Valentine’s Day

(Family Features)
Looking for a yummy, unique way to say “Happy Valentine’s Day”? Beautiful, bite-sized, heart-shaped cakes offer a delicious solution.
Whether for your sweetheart, friends or family, or perhaps a special dessert for a romantic dinner, these tiny treats from the Wilton Test Kitchen will delight.
Enrobed in pastel icing, decorated with shimmering matching sugar pearls, these little gems are a cinch to make. Use a cake mix for convenience and bake in a petite heart-shaped silicone mold. Cakes pop right out of the mold after cooling (and the silicone is super easy to clean after baking).
Icing the hearts couldn’t be simpler, even though it might appear that you need an expert hand. The secret? Ready-to-use decorator icing in a can.
Microwave the icing – in the can (one can at a time) – until it reaches pouring consistency, and tint with pastel icing colors. Pour over the cooled cakes to cover tops and sides, then arrange pearls on top. Perfect, Petite Pastel Hearts look bakery beautiful, but are lovingly homemade. How special is that?
For more sensational ideas for Valentine’s Day or other celebrations, visit www.wilton.com.

Petite Pastel Hearts

Each serves 1
1     package (about 18 ounces) white or yellow cake mix
Water, eggs and vegetable oil to prepare mix
4    cans (16 ounces each) White Ready-to-Use Decorator
Icing
Royal Blue, Rose, Kelly Green and Lemon Yellow
Icing Color
Green, Yellow, Pink and Blue Sugar Pearls

Preheat oven to 350°F.  Spray Silicone Petite Heart Mold with vegetable pan spray.
Prepare cake mix following package instructions. Fill silicone mold cavities 2/3 full.
Bake, supported by cookie sheet, 8 to12 minutes or until toothpick inserted in center of cakes comes out clean. Cool in mold on cooling grid 15 minutes; remove cakes from mold and cool completely. Repeat with remaining cake batter.
Remove lid and foil seal from canned icing. Heat each can in microwave at Defrost (30% power) 20-30 seconds; stir. Repeat until consistency of icing will pour. Stir in icing color. Place cooled cakes on cooling grid positioned over cookie pan.
Working with 2 to 3 treats at a time, pour icing on center of cake; continue covering top so icing drips down and covers sides.  Let set briefly; position Sugar Pearls before icing sets completely.

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3-2-1… Happy New You!

Original Ranch Spinach Dip

Successfully set and achieve your weight loss goals

Family Features

As the pumpkin pie, holiday cocktail and sugar cookie memories begin to fade, we’re reminded that the time has come to set or “re-set” our goals. Popular New Year’s resolutions — to lose weight and/or stay fit — resurface with a bang year after year.
You’ve probably heard people say, “Those who lose weight eventually gain it back.” Don’t give up hope! Many people who successfully maintained a substantial weight loss for more than a year have done it on their own.
Registered dietitian Tara Gidus, also known as the Diet Diva, knows it can be a struggle to set goals and stick to them. “Prime weight loss season is upon us, and the need for realistic, achievable and tasty ways to make healthy lifestyle changes is as important as ever,” said Gidus. “An exercise and healthy eating focus, along with a positive attitude and the right tools, can lead to a happier and healthier you — a new you.”
Help yourself to successfully achieve your weight loss resolution with Gidus’ tips.
• Think of You. Take “me” time to rest, relax, shop or exercise for stress relief. Stress hormones have been tied to weight gain.
• Break It Down. Have an ultimate goal, and then break it into mini goals that are easily achievable. This makes the road to success seem easier and allows you to celebrate along the way.
• Flavor It. Calorie moderation doesn’t have to mean boring. Use Hidden Valley Original Ranch Salad Dressing & Seasoning Mix to add a punch of flavor without compromising calories. It’s especially great to use in dips and other game day snacks.
• Keep Track. People who keep track of what they eat can lose up to twice as much weight as people who don’t. Jotting down how much you ate and how you were feeling can also help you connect food to energy and mood.
• Get Your Zzz. Snooze your way to weight loss. Getting enough sleep is critical to keep the hormones that control your appetite in check.
• Flex Your Muscles. The more muscle mass you have the more calories you burn while you are sleeping. Stay fit by doing strength training twice a week.
• Don’t Multitask. Turn off distractions like the TV and computer while eating or you could lose track of how much has gone in. Tune in to your body’s hunger and fullness cues to know when to eat and when to stop.
For great eating ideas using Hidden Valley products, check out these recipes, or go to www.hiddenvalley.com.

Weight Loss Profile

People who have successfully achieved long-term weight loss tend to have common characteristics:
• Eat breakfast every day
• Monitor their weight weekly
• Watch less TV (i.e. less than 10 hours/week)
• Daily exercise (i.e. 30 to 60 minutes/day)

Baked Chicken Tenders

Baked Chicken Tenders

Prep Time: 20 minutes
Chill Time: 6 to 24 hours
Cook Time: 16 to 18 minutes
Makes 8 (3-ounce) servings
1 packet (1.1 ounces) Hidden Valley Original Ranch Salad Dressing and Seasoning Mix, divided
2 cups non-fat Greek yogurt
1 1/2 cups low-fat buttermilk
1 package (20 ounces) fresh 99% fat free chicken tenders
1 cup whole wheat bread crumbs
1/3 cup sliced almonds
1 teaspoon garlic powder
1/4 teaspoon pepper
Olive oil cooking spray
1. Combine 1/2 packet Ranch Dressing and Seasoning Mix with yogurt; refrigerate.
2. Combine remaining Ranch Dressing and Seasoning Mix with buttermilk; refrigerate.
3. Rinse chicken and thoroughly pat dry on paper towels.
4. Combine chicken and buttermilk mixture together in a food storage zipper bag.
5. Refrigerate 6 to 24 hours.
6. Heat oven to 425°F.
7. In a food processor, combine breadcrumbs, almonds, garlic powder and pepper.
8. Coat chicken in breadcrumb mixture.
9. Set a wire rack on baking sheet and coat with cooking spray.
10. Lay chicken pieces on wire rack and spray with more cooking spray.
11. Bake 16 to 18 minutes until no longer pink (internal temp at least 170°F).
12. Use yogurt mixture as a dipping sauce.

Original Ranch Spinach Dip

Prep Time: 5 to 10 minutes
Chill Time: At least 30 minutes
Makes 12 (1/4-cup) servings
1/2     packet Hidden Valley Original Ranch Dips Mix (0.5 ounce)
1     cup plain non-fat Greek yogurt
1     cup light sour cream
1     box (10 ounces) frozen chopped spinach, thawed and well-drained
1/3     cup chopped walnuts*
1. Combine Ranch Dips Mix, yogurt, sour cream, spinach, and walnuts.
2. Chill 30 minutes or until just before serving.
3. Serve with whole wheat crackers and raw vegetables.
*Pecans or water chestnuts can be used in place of walnuts.

Cheesy Ranch Popcorn

Prep Time: 5 minutes
Cook Time: 3 1/2 minutes
Makes 6 (2-cup) servings
1     bag (3 ounces) reduced-fat, low sodium butter-flavored microwave popcorn
1/4     pack (0.25 ounce) Hidden Valley Original Ranch Salad Dressing and Seasoning Mix
3     sprays from olive oil mister
3     tablespoon grated
Parmesan cheese
1. Pop popcorn according to package directions. Immediately open the bag and pour the popcorn into a large serving bowl.
2. Spray the popcorn with three sprays from the olive oil mister, toss with Ranch Salad Dressing and Seasoning Mix and then toss with the Parmesan cheese. Serve immediately.

Introducing Hidden Valley Salad Kits

Just add lettuce! The makers of Hidden Valley introduce Salad Kits — four prepackaged kits containing tasty ingredients sure to liven up everyday salads.
To learn more about new Hidden Valley products, visit www.hiddenvalley.com.

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New Year Slimming Secrets

(Family Features)

bananas and waterTwo years ago, Japanese supermarkets couldn’t keep bananas on the shelves after a man revealed the secret of his weight-loss success on a leading social network. Now a healthier version of his diet is catching on in America, thanks to the fruit and nutrition experts at Dole.
The Go Bananas 2-A-Day Challenge was originally created in 2009 by the Dole Nutrition Institute as a healthier sequel to Japan’s phenomenally popular Morning Banana Diet.
Dole’s expanded version for 2011 is part of larger multimedia initiative created by Dole Fresh Fruit for Americans looking for a healthy way to kick off the New Year. The Go Bananas Challenge substitutes well-balanced meals and nutritious recipes instead of the “all-you-can-eat” approach popular in Japan.
Going beyond the original two-banana morning routine, Dole nutritionists created a comprehensive two-week regiment of lunches, dinners and snacks to help participants boost their energy, increase their intake of fruits and vegetables, and improve their overall health while they lose weight.
“We know that increasing consumption of fruits and vegetables in general, and bananas in particular, can help support healthy, sustainable weight loss,” said Nicholas Gillett, Ph.D., of the Dole Nutrition Institute. “What we did at Dole was expand this simple principle into a well-balanced, two-week plan that can serve as the basis for a long-term healthy lifestyle.”
Go Bananas 2-A-Day Challenge participants begin each day with two bananas and at least eight ounces of water, a combination that specifically aids in weight loss.
According to Gillett, banana fiber creates extra bulk in the stomach, allowing participants to feel full longer — and less hungry overall. He says the fiber acts like an internal accelerator that pulls some of the fat in the stomach through the digestive system before it can be absorbed.
The Go Bananas Challenge follows the morning banana routine with a medley of 14 lunch and dinner recipes that combine lean chicken or fish with fresh Dole® fruits and vegetables, low-fat cheeses, wheat pasta, long-grain rice and salads.
While participants can choose among fresh fruit, vegetables and nuts for their daily afternoon snack, sugar-based desserts and alcohol are strictly off-limits. The plan also advocates that followers drink water only with every meal, finish eating by 8 p.m. each day and go to bed by midnight.
“Of course, those taking the Go Bananas 2-A-Day Challenge also benefit from the banana’s status as a superfood. It doubles as an excellent source of vitamin B6 and a good source of potassium, fiber and vitamin C,” added Gillett.
Special dishes included in the plan range from Curried Spinach Soup and Warm Thai-style Scallop and Mango Salad to Spinach and Chicken Stir Fry with Raspberries and Honey Mustard-glazed Salmon with Fruit Salsa.
For more information on the Dole Banana Diet, or Dole Bananas in general, including recipes, serving suggestions and nutritional information, go to www.dole.com/bananas. You can also follow Dole Bananas on Facebook at www.facebook.com/DOLEbananas.
Two popular recipes, Caribbean Black Bean and Fruit Salad and Pineapple Salsa Chicken, are featured in the sample meal plan. Remember that at least 8 ounces of water should accompany each meal.

Sample of a Day’s Menu

Breakfast
2 Dole Bananas and 8 ounces of water

Morning Snack
5 slices Dole Pineapple
(3-1/2 inches in diameter x 3/4 inches thick)

black bean and fruit saladLunch
Caribbean Black Bean and Fruit Salad
1 can (15 ounces) black beans, drained
2 tablespoons prepared salsa
1 tablespoon chopped fresh cilantro
1 tablespoon finely chopped red onion
1/2 teaspoon grated orange peel
1 tablespoon lime juice
1/4 teaspoon ground cumin
1 ounce feta cheese, crumbled (optional)
1 large Dole Banana, sliced
1 Dole Orange, peeled and sliced
Combine beans, salsa, cilantro, onion, orange peel, lime juice and cumin in large bowl. Spoon onto lettuce-lined platter. Sprinkle cheese on top of salad, if desired. Arrange banana and orange slices alongside of salad. Squeeze additional lime juice over bananas.

Afternoon Snack
1/4 cup almonds

salsa chickenDinner
Pineapple Salsa Chicken
6 boneless, skinless chicken breasts
2 cups chunked, fresh Dole Tropical Gold Pineapple*
1/4 cup Dole Pineapple juice
1/2 cup finely chopped Dole Red Bell Peppers
1/4 cup finely chopped Dole Green Bell Pepper
1 tablespoon chopped Dole Green Onion
2 teaspoons chopped fresh cilantro or parsley
2 tablespoons chopped jalapeño chilies
Grill or broil chicken 5 to 10 minutes on each side or until chicken is no longer pink in the center. Combine pineapple chunks, juice, bell pepper, onions, cilantro and chilies in bowl. Serve salsa with grilled or broiled chicken.
*May substitute 1 can (20 ounces) Dole Pineapple, chunked, drained.

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