Sunrise Chef: Jamie McKeon
Updated On: Oct 25 2013 09:10:26 AM CDT
Chef Jamie McKeon of St. Luke's University Health Network is again tempting our tastebud with delicious, healthy recipes.
Applewood Smoked Cheddar and Amaranth Salad
Yields 6 servings
1 cup amaranth raw
2 1/4th cup vegetable stock (water can be substituted)
12 oz. mesclun mix or salad mixture
2 cups diced red delicious apples (place in orange juice to not turn brown)
6 oz. applewood smoked cheddar cheese, diced
6 oz. toasted walnuts
12 oz pomegranate vinaigrette
Pomegranate Vinaigrette Ingredients:
1/2 cup fresh or bottled pomegranate juice
1/4 cup red-wine vinegar
2 tbsp. honey
1/2 cup olive oil (not extra-virgin) or sunflower oil
Salt and pepper
1 tablespoon chopped chives, for garnish
In a medium bowl, mix the pomegranate juice, vinegar and honey, and let sit for 10 minutes. Whisk in the oil and adjust the seasonings. Mix in chives, if using. Refrigerate until ready to serve. Stir thoroughly before using.
Cook amaranth with liquid, simmer until liquid is absorbed. Place on sheet pan and cool, fluff with fork. Should have the consistency of quinoa
Divide salad on plates, divide rest of ingredients and place on top of salad mixture. Sprinkle Amaranth on top with walnut and dressing
Skinny Pumpkin Cream Cheese Bars
Yields 16 servings
1 box angel food cake mix-1 step product
1 15 oz. can pumpkin
¾ cup water
½ teaspoon cinnamon
1- 8 oz. package reduced fat cream cheese
2 tablespoons of water to mix with cream cheese
Soften cream cheese, add to mixing bowl and beat it. Add the 2nd water to make spreadable.
In separate bowl add cake mix, pumpkin, cinnamon and 1st water.
Mix well still smooth
Using a 9x13 Pyrex pan, divide cake mix into 2 parts. Spray dish with vegetable spray. Add 1st half of cake mix, smooth out. Add half cream cheese mixture. Spread out evenly. Add 2nd half cake mix and spread smooth. Top with remaining cream cheese mixture, smooth. Take a toothpick and make figure 8 all around top of pan in mix.
Bake for 35 minutes at 375 degrees in a conventional oven, or until toothpick comes out clean.
Spaghetti Squash Primavera
Awesome dish without the carbs. Vegetarian and vegan as well.
Yields 4 servings
1 spaghetti squash – (approx. 4 1/2 lbs.)
1 fresh Zucchini (med), diced ½ inch
1 medium tomato, diced ½ inch
½ cup green onion (scallion), sliced
1 clove garlic, minced
¼ cup green pepper, diced
¼ cup red pepper, diced
2 tbsp. spoons canola oil
1 tsp. lemon juice
¼ oz. oregano, chopped
¾ oz. basil, chopped
¼ oz. parsley, chopped
½ cup Parmesan cheese, grated
S&P to taste
Preheat oven to 350 degrees.
Cut Squash in half seeded and coat with a little oil. Place skin side up and roast for approx. 20 minutes or more till it softens.
Remove squash let cool till warm and can be handled to scoop. Scoop out with spoon, place in bowl. Should look like stands of spaghetti.
In large sauté pan place oil in to heat add garlic, stir. Add all other ingredients and sauté till hot but still firm. Place warm spaghetti squash in pan and jump stir-fry (move quickly). Finish with herbs and top with Parmesan cheese. If dry, add some white wine for moisture.
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