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Sunrise Chef: Jamie McKeon

Published On: Apr 15 2013 03:32:43 PM EDT   Updated On: Apr 12 2013 04:56:19 PM EDT

Sunrise Chef: Jamie McKeon

Chef St Luke’s University Health Network Executive Chef Jamie McKeon is getting set for the feast he'll serve at the St. Luke's University Health Network half marathon on April 28th.  The race starts at William Allen High School and ends inside J. Birney Crum stadium in Allentown.  If you're looking for some healthly recipes to get you ready to race, Chef Jamie is your guy.  Check out what he made on 69 News at Sunrise Friday morning! 

Also, a special thanks for Chef Jamie's daughter for her service to our country.  She joined her dad Friday morning while she was home from Okinawa, Japan.  Patricia is a U.S. Marine.

Whole Wheat Buffalo Pierogies


Servings: 4

Prep Time: 16 to 18 minutes

Cook Time: 16 to 18 minutes

1 (12-ounce) box Mrs. T’s Whole Wheat 5 cheese and Potato Pierogies
Non-stick cooking spray
1 cup oil
½ cup hot pepper sauce
½ teaspoon chili powder
1 Blue cheese dressing
Preheat oven to 400ºF.

Combine oil, hot sauce and chili powder; toss with the pierogies. Coat a baking sheet with non-stick cooking spray and spread pierogies evenly on the baking sheet. Bake at 400ºF for 16 to 18 minutes or until pierogies are puffed and browned. For best results turn over once, halfway through bake time.

Serve with blue cheese dressing, carrots and celery.

Optional: Deep fry pierogies in 350ºF oil for 3 minutes or until golden brown, as directed on box.

Cranberry and Cilantro Quinoa Salad

Yields 6 servings

½ cup water (add vegetable stock for better flavor)
1 cup uncooked Quinoa

¼ cup red peppers, chopped
¼ yellow pepper, chopped
1 small red onion , finely chopped
1 ½ tsp curry powder
¼ cup cilantro , chopped
1 lime , juiced
½ cup minced carrots
½ cup dried cranberries ( craisins)
¼ cup sliced toasted almonds ( optional)
S&P to taste

Pour water into pot in a saucepan, cover with lid. Bring water to boil over high heat, then pour Quinoa in the water. Let it recover, continue nto simmer (170 degrees) over low heat until wqter (stock) has been absorbed. 15 minutes. Scrape into bowl and chill.

Once chilled, stir in red peppers, yellow peppers, red onions, curry powder, cilantro, lime juice, sliced almonds and cranberries. Season with salt and pepper, Chill before serving

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.

3. Quinoa contains Iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in Riboflavin (B2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

Thai Cole slaw

This recipe is so very easy. Coleslaw with sweet and tangy flavors of Asia. Prep at lunch ready for dinner. Refreshing and delicious

Yields 8 servings

1 (16) oz shredded cole slaw mix
¼ cup lime juice
¼ cup rice wine vinegar
1 TBSP fish sauce
2 TBSP sesame oil
2 TBSP chopped cilantro
2TBSP chopped basil
1TBSP chopped mint
2 TBSP honey1/4 chopped peanut ( optional)

Pour coleslaw into bowl. Pour in lime juice, rice wine vin, fish sauce, sesame oil, honey herbs and peanuts(optional)Lid the bowl shake and adjust with salt and pepper (not in recipe)
Refrigerate a few hours stir occasionally allow flavors to blend before serving. Just that simple.