Healthy recipes mark October's Breast Cancer Awareness

Received a great e-mail from the Estee Lauder Company. In conjunction with a Breast Cancer Awareness Campaign, they included recipes from Evelyn Lauder’s Cookbook, “In Great Taste,” focusing on the “Circle of Strength” and the importance of maintaining a balanced diet.

BREAKFAST:

Bill Lieberman’s Yogurt Shake

Serves 2

12 ounces low-fat plain yogurt
1 ripe banana
1/2 cup carrot juice
1/4 cup orange juice
8 strawberries

Place the yogurt, banana, carrot juice, orange juice, and strawberries in a blender or food processor and blend until smooth. Serve.

Per serving: 220 calories, 3g total fat, 1.5g saturated fat, 10g protein, 41g carbohydrates, 4g dietary fiber, 130mg sodium.

Breakfast in a Muffin

Makes 12

1 cup whole-wheat flour
1/2 cup unbleached all-purpose flour
2 teaspoons baking powder
1/4 teaspoon ground cinnamon
Pinch of salt
3/4 cup raisins, chopped prunes, or dried cherries or strawberries
2 tablespoons wheat germ
1 cup fat-free plain yogurt
1/2 cup honey
2 tablespoons extra-virgin olive oil
1 large egg
Grated zest of 1/2 orange
2 tablespoons orange juice
1 cup berries or chopped fruit, such as pears or peaches (optional)

Preheat the oven to 400 degrees. Line 12 muffin cups with paper liners or grease with olive oil.

Sift the flours, baking powder, cinnamon, and salt into a large bowl. Stir in the raisins and wheat germ. Make a well in the center of the dry ingredients

In a medium bowl, mix the yogurt, honey, oil, egg, orange zest, and orange juice. Pour into the dry ingredients and stir until just combined. Stir in the berries or chopped fruit, if using. Spoon the mixture into the muffin cups.

Bake for 20 to 28 minutes (longer with the addition of the fruit), until the muffins are golden brown and the centers are firm when gently touched; rotate the pan after 10 minutes. Cool in the pan for 2 to 3 minutes turning out onto a wire rack to cool completely.

Per serving: 170 calories, 3g total fat, 0g saturated fat, 4g protein, 33g carbohydrates, 2g dietary fiber, 125mg sodium

LUNCH

Lentil Soup

Serves 4

2 tablespoons extra-virgin olive oil
3 garlic cloves, peeled
1 large onion, peeled and minced
3 carrots, peeled and coarsely grated
3/4 teaspoon minced fresh marjoram
3/4 teaspoon minced fresh thyme
1 can (28 ounces) tomatoes in juice, coarsely chopped
7 cups vegetable broth
1 1/2 cups dried lentils, picked over and rinsed
1/2 teaspoon kosher salt
Freshly ground black pepper
3/4 cup dry white wine
1/3 cup chopped fresh flat-leaf parsley
4 ounces low-fat Cheddar cheese, shredded

Heat the oil in a large pot over medium heat. Add the garlic, onion, carrots, marjoram, and thyme. Cook, stirring occasionally, for 5 minutes, or until the onion is translucent. Add the tomatoes, stock, and lentils.

Bring to a boil, reduce the heat, cover, and simmer for 50 minutes, or until the lentils are tender. Remove the garlic, mash, and stir into the soup. Season with salt and pepper. Add the wine and parsley and allow to simmer for a few minutes more. Ladle into bowls and sprinkle with the cheese.

Per serving: 450 calories, 12g total fat, 3g saturated fat, 30g protein, 52g carbohydrates, 17g dietary fiber, 830mg sodium

Asian Chicken Salad

Serves 6

Dressing:

1/3 cup (80ml) rice wine vinegar
3/4 cup (180ml) thick teriyaki sauce
2 tablespoons (30ml) toasted sesame oil
2 tablespoons (30ml) lemon juice
2 tablespoons toasted sesame seeds
1 tablespoons (15ml) honey or sugar
2 garlic cloves, peeled and finely chopped

Chicken:

1/4 cup low-sodium soy sauce
1 teaspoon peeled and grated fresh ginger
1 teaspoon grated lemon zest
Juice of 2 lemons
3 medium skinless, boneless chicken breasts, about 1 1/4 pounds
1 tablespoon extra-virgin olive oil
Salad:
1 small head Savoy or Chinese cabbage, finely chopped
2 celery ribs, strings removed and sliced on the diagonal
4 scallions, finely sliced (white and green parts)
1 cup bean sprouts
2 carrots, peeled and julienned
1/2 cup whole or chopped unsalted cashews
1 can (8 ounces) sliced water chestnuts, drained and sliced into small chunks
1 1/2 cups fresh cilantro leaves
4 ounces dried rice noodles
3/4 cup crispy rice noodles (optional)

For the dressing:

Whisk the vinegar, teriyaki sauce, sesame oil, lemon juice, sesame seeds, honey or sugar, and garlic in a small bowl. Cover and refrigerate.

For the chicken:

In a shallow dish, mix the soy sauce, ginger, lemon zest, and lemon juice. Add the chicken and stir to coat. Let stand for 10 minutes.

Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook, turning once, about 6 minutes, until just cooked through. Transfer to a cutting board and cut the chicken into strips.

For the salad:

In a large bowl, mix the cabbage, celery, scallions, bean sprouts, carrots, cashews, water chestnuts, and cilantro. Add the dressing and toss to combine.

Bring a large pot of water to a boil. Add the dried rice noodles and cook for 4 to 5 minutes, or until al dente; drain.

Arrange the salad in the center of a platter and top with the shrimp or chicken. Place the rice noodles around the salad and present scattered with the crispy noodles on top, if desired.

Per serving 480 calories, 21g total fat, 3.5g saturated fat, 31g protein, 45g carbohydrates, 6g dietary fiber, 1,520mg sodium

Salmon Burgers

Serves 4

2 tablespoons extra-virgin olive oil
1/2 cup chopped scallions (white and green parts)
1/2 cup lemon juice
1 pound (450g) skinless wild salmon fillets, bones removed, cut into 1-inch pieces
1 large egg, lightly beaten
2 tablespoons chopped fresh dill
1/4 teaspoons freshly ground black pepper

Heat 1 tablespoon of the oil in a medium nonstick skillet over medium heat. Add the scallions and cook for 2 minutes, or until translucent. Increase the heat to medium-high. Add the lemon juice and cook for 4 minutes, or until almost all the liquid evaporates. Transfer to a bowl to cool.

Place the raw salmon in a food processor and pulse until coarsely ground. Add to the scallions. Mix in the egg, dill, and pepper. Form into 4 equal patties.

Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sear the patties for about 2 minutes per side, or until golden brown and cooked through. Serve.

Per serving: 260 calories, 15g total fat, 2.5g saturated fat, 25g protein, 5g carbohydrates, 0g dietary fiber, 70mg sodium.

DINNER

Halibut with Parsley Sauce

Serves 6

6 halibut fillets, 6 ounces each
6 tablespoons extra-virgin olive oil
Freshly ground black pepper
3 garlic cloves, peeled
1/2 teaspoon salt, plus extra for seasoning
2 tablespoons hot water
Juice of 2 lemons
1/4 cup finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped fresh oregano

Place the fish in a single layer in a shallow dish. Coat all over with 3 tablespoons of the oil and season lightly with salt and pepper.

In a small bowl, crush together the garlic and 1/2 teaspoon salt to form a smooth paste. Whisk in the water, lemon juice, and the remaining 3 tablespoons oil to form an emulsified sauce. Stir in the parsley and oregano.

Heat a large nonstick skillet over medium heat. Add the fish and cook for 5 minutes, turning once. Transfer to plates and spoon some sauce over each serving.

Per serving: 320 calories, 18g total fat, 2.5g saturated fat, 36g protein, 2g carbohydrates, 0g dietary fiber, 135mg sodium.

Pearl Barley and Porcini Risotto

Serves 4 to 6

1 1/2 ounces dried porcini mushrooms (about 12)
1 cup boiling water
5 cups vegetable stock or low-sodium chicken broth
1 cup red wine
1 star anise
1 tablespoon extra-virgin olive oil
1 shallot, peeled and finely chopped
2 garlic cloves, peeled and finely chopped
1/4 cup dried currants
1 fresh rosemary sprig
1 1/2 cups pearl barley
Kosher salt and freshly ground black pepper

Place the porcini in a small bowl and cover with the boiling water. Set aside to soak.

In a medium saucepan, combine the stock, wine, and star anise. Bring to a boil over high heat then reduce the heat to low.

Heat the oil in a large saucepan over medium heat. Add the shallot, garlic, currants, and rosemary; cook until the shallot is lightly browned. Add the barley and cook for 1 minute. Ladle in enough stock to just cover the barley; simmer, stirring, until most of the liquid is absorbed. Repeat the process until all the liquid is used, about 35 to 40 minutes.

Stir in the porcini and soaking liquid. Simmer, stirring, until the liquid is absorbed, about 3 to 4 minutes. Remove and discard the rosemary and star anise. Season with salt and pepper. Serve.

Per serving (based on 4 servings): 470 calories, 6g total fat, 1.5g saturated fat, 18g protein, 73g carbohydrates, 15g dietary fiber, 260mg sodium

Shaved Vegetable Salad

Serves 4 to 6

2 heads Belgian endive
3 celery ribs plus 1 cup pale celery leaves
1 fennel bulb, trimmed
2 Granny Smith apples, halved and cored
1/4 cup raisins
3 tablespoons extra-virgin olive oil
2 tablespoons fresh lemon juice
Freshly ground black pepper

Using a mandolin, V-Slicer, or large sharp knife, very thinly slice the endive, celery ribs, fennel, and apples crosswise. Place in a large bowl and add the celery leaves and raisins. Sprinkle with the oil and lemon juice and toss to coat. Season with the pepper and serve.

Per serving (based on 4 servings): 190 calories, 11g total fat, 1.5g saturated fat, 2g protein, 24g carbohydrates, 6g dietary fiber, 60mg sodium

DESSERT

Serves 7

1 pound (dried apricots
4 cups cold water
Juice of 1/2 lemon
1/2 cup superfine sugar, plus extra for ramekins
Butter for ramekins
7 large egg whites, at room temperature
Pinch of salt

Combine the apricots and 3 cups of the water in a medium saucepan. Allow to stand for 2 hours. Add the remaining 1 cup water and bring to a boil over high heat. Reduce the heat to low, cover, and simmer for 20 minutes.

Transfer the apricots and half of the liquid to a food processor. Add the lemon juice and 1/4 cup of the sugar; process until smooth and the consistent of thick applesauce. (If the mixture seems too thick, add a bit more cooking liquid.) Transfer 2 cups of the puree to a medium bowl and cool to room temperature. Reserve the remaining puree for the sauce.

Preheat the oven to 375 degrees. Lightly butter seven 1-cup ramekins or a 6-cup soufflÃ© dish and coat the interior with sugar.

Place the egg whites and salt in a large bowl. Beat with a hand-held electric mixer until soft peaks form. Gradually beat in the remaining 1/4 cup sugar and continue to beat until stiff but not dry. Stir one-quarter of the egg whites into the apricot puree and then gently fold the puree into the remaining whites. Spoon into the ramekins or soufflÃ© dish. Bake for 20 to 30 minutes, until puffed and golden. Serve with the remaining apricot puree.

Per serving: 260 calories, 1.5g total fat, 0.5g saturated fat, 6g protein, 55g carbohydrates, 3g dietary fiber, 110mg sodium.

Famous Orange Dessert

Serves 8

Cake:

1 1/2 cups sugar
1 cup cake flour, sifted
10 large egg whites, at room temperature
2 tablespoons (30ml) warm water
1 teaspoon cream of tartar
1 teaspoon orange extract
1/4 teaspoon salt
Oranges:
9 navel oranges
1 jar coarse-cut marmalade
1/4 cup orange juice
1 tablespoon Cointreau, Triple Sec, or Grand Marnier (optional)

For the cake: Preheat the oven to 350 degrees

Place the sugar in a food processor and process for 2 minutes, until superfine. Sift half of the sugar with the flour; set the remaining sugar aside.

In a large bowl, combine the egg whites, water, cream of tartar, orange extract, and salt. Beat using a hand-held electric mixer until firm peaks form, about 4 minutes. Gradually beat in the reserved sugar until the mixture is glossy and forms stiff peaks, about 1 minute. Gradually fold in the flour mixture, one-third at a time; do not overmix.

Transfer to an ungreased 10-inch angel food pan with a removable base. Bake for 40 to 45 minutes, until the cake springs back when the top is lightly touched.

Balance the pan upside down on top of a sturdy bottle, to prevent decompression while cooking. When cool, run a knife around the edge of the pan and invert onto a plate.

For the oranges: Using a very sharp knife, remove all the skin and white pith from the oranges. Working over a bowl to catch the juices, slide the knife down one side of each fruit segment, then cut down the other side. Gently pull out the segment and place in a bowl. Squeeze the juice from the pitch to the bowl with the segments.

Heat the marmalade, orange juice, and Cointreau, Triple Sec, or Grand Marnier (if using) in a small saucepan over medium heat, stirring to remove any lumps. Pour the warm mixture over the oranges, stirring to combine, and refrigerate until needed. To serve, pour the oranges over the cake and cut into slices.

Per serving: 350 calories, 0g total fat, 0g saturated fat, 7g protein, 82g carbohydrates, 4g dietary fiber, 140mg sodium