Recipe of the Day: Citrus-Soy Salmon Meal

Recipe from Hy-Vee, adapted from Better Homes and Gardens Cooking for Two Cookbook

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All you need:
4 (3 to 4 ounces each) fresh or frozen salmon fillets, 1-inch thick
1/2 tsp lemon-pepper seasoning or fresh ground pepper
1 tsp reduced-sodium soy sauce
2 small oranges, thinly sliced

All you do:

1. Preheat oven to 450°F. Line baking sheet with foil. Sprinkle fish with seasoning and place on foil-lined baking sheet. Drizzle fish with soy sauce. Arrange orange slices on top of the fish.
2. Bake for 8 to 12 minutes or until fish flakes easily with a fork.

Daily nutritional values:
4% vitamin A
50% vitamin C
4% calcium
2% iron

Nutrition information per serving:
Calories: 230
Carbohydrate: 6g
Cholesterol: 65mg
Dietary Fiber: 1g
Fat: 12g
Protein: 23g
Saturated Fat: 2.5g
Sodium: 150mg
Sugar: 4g
Trans fats: 0g

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For more information on vision and nutrition please visit http://www.NutrifEYE.com.

Recipe of the Day: Crustless Cottage Cheese Quiche

Recipe from Hy-Vee Cookbook

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All you need:
1 package frozen chopped spinach, cooked & drained until very dry
1 medium onion, minced
6 eggs (beaten)
1 tsp salt
6 tbsp flour
2 pounds small-curd cottage cheese
1/2 c. butter or margarine, melted
12 ounces grated Cheddar cheese

All you do:

1. Mix spinach and onion together. Set aside.
2. Combine eggs, flour and salt. Mix.
3. To egg mixture, add cottage cheese, butter and Cheddar cheese. Mix well. Add to spinach/onion mixture.
4. Place in deep 9-inch pie plate.
5. No crust is needed. Recipe forms its own crust.
6. Bake at 350 degrees for 1 hour or more. Quiche is done when knife inserted in center comes out clean.

For more information on vision and nutrition please visit http://www.NutrifEYE.com.

Recipe of the Day: Citrus Chicken Salad

Recipe from the Hy-Vee Test Kitchen

All you need:
1/2 c. Hy-Vee orange juice
1/4 c. lime juice
2 shallots, diced
1 tsp Hy-Vee chili powder
1 tsp ground cumin
1 tsp Hy-Vee granulated sugar
1 tsp Hy-Vee garlic powder
1 pound Tenderbird™ frozen skinless boneless chicken breasts, thawed
8 c. Hy-Vee chopped romaine lettuce
1 (15 oz) can Hy-Vee mandarin oranges, drained
1/2 c. red onion slices
1/4 c. Hy-Vee almond slices

All you do:

1. In a small bowl, whisk together juices, shallots, chili powder, cumin, sugar and garlic powder.
2. Pour half of this mixture into a large, resealable bag. Add the chicken breasts. Refrigerate for 2 hours. Refrigerate the remaining half of dressing.
3. Remove chicken breasts from marinade. Discard marinade. Broil chicken breasts on HIGH for 4 minutes. Turn. Broil an additional 3 to 4 minutes or until internal temperature reaches 160 degrees. Slice into thin slices.
4. Meanwhile, gently toss together remaining dressing, lettuce, oranges, onion and almonds. Top with chicken.

Daily nutritional values:
8% vitamin A
120% vitamin C
10% calcium
15% iron

Nutrition information per serving:
Calories: 310
Carbohydrate: 39g
Cholesterol: 65mg
Dietary Fiber: 4g
Fat: 5g
Protein: 30g
Saturated Fat: 0.5g
Sodium: 105mg
Sugar: 33g

 For more information on vision and nutrition please visit http://www.NutrifEYE.com.

Recipe of the Day: Seared Tuna with Orange, Avocado, and Cilantro Salsa

Recipe from the American Optometric Association

Especially rich in:  lutein/zeaxanthin, vitamin C, vitamin E, folate, and omega-3s

 Also rich in:  fiber, iron, magnesium, and potassium

 Ingredients:

•  1 tablespoon olive oil
• 1 clove garlic, minced
• 2 tablespoons lemon juice
• 4 four-ounce tuna steaks (preferably sushi grade)
• 1/3 cup red onion, minced
• 2 oranges, peeled with all pith removed, and cubed
• 1 avocado, peeled, seeded and cubed
• ¼ cup cilantro,  chopped
• Juice of one lime
• Salt and pepper to taste

 Directions

 1.  Blend olive oil, garlic, and lemon juice in a shallow pan. Add tuna, turn to coat evenly, cover and marinate for up to 1 hour.

2.  In a medium bowl, blend onion, oranges, avocado, cilantro, lime juice, and salt & pepper.  Cover and refrigerate for up to 1 hour.

3.  Place steaks in a non-stick skillet over medium-high heat.  Cook 2 minutes per side for medium rare (3 to 4 minutes per side for well done).  Serve with salsa spooned over top.

 Makes 4 servings.

 Nutritional Information (per serving):  304 calories; 45 % fat (15 g total, 3 g saturated), 1,410 mg omega-3s, 18% carbohydrate (13.7 g), 37% protein (28 g), 43 mg cholesterol, 3.4 g fiber, 44 mg vitamin C, 3.4 mg vitamin E, 1 mg zinc, 50 mg sodium.

 For more information on vision and nutrition visit www.NutrifEYE.com.

Recipe of the Day: Creamy Herb Hummus with Sliced Red Bell Peppers, Broccoli Flowerets, and Whole Wheat Pita Wedges

Recipe from the American Optometric Association

 Especially rich in:  vitamin C, vitamin E, folate, and zinc

 Also rich in:  plant-based omega-3s, fiber calcium, iron, magnesium, potassium, and selenium

Homemade hummus is easy to make and much lower in calories and fat than store-bought brands.  It also makes a great sandwich spread.

 Ingredients:

•  1 (15 –ounce) can garbanzo beans, drained and rinsed
• 1 tablespoon lemon juice
• 2 tablespoon olive oil
• 2 clove garlic, minced
• 1/3 cup chopped parsley
• ¼ cup chopped fresh basil (or, 3 to 4 teaspoons dried basil)
• Pinch of cayenne pepper
• Salt and pepper to taste
• ¼ cup sliced green onions
• 1 tablespoon minced fresh basil (or, 1 teaspoon dried basil)
• 2 whole wheat pita breads, cut into wedges
• 1 red bell pepper, stemmed, seeded, and sliced into 1” slices
• 1 cup broccoli flowerets

 Directions:

 1.  In a food processor or blender, blend first 8 ingredients, adding enough water to make a smooth dip. (Makes approximately 1 ½ cups.)

2.  Spoon into a serving bowl and top with green onions and basil.  Serve with pita wedges and vegetables.

 Makes 4 servings.

 Nutritional Information (per serving): 310 calories; 28% fat (9.6 g total, 1 g saturated), 141 mg omega-3s, 56% carbohydrate (43g), 16% protein (12.4 g), ) mg cholesterol, 10 g fiber, 67 mg vitamin C, 1.8 mg vitamin E, 2.2 mg zinc, 137 mg sodium.

 For more vision health information visit http://www.NutrifEYE.com!

Recipe of the Day: Carrot and Asparagus Ragout

Recipe from the Dole Nutrition Institute

 Prep: 20 min

Cook: 25 min

Servings: 6

  6  slices semolina, French or Italian bread, cut ¼ inch think

3  cloves garlic, divided

2  tablespoons olive oil

1  medium DOLE Onion, chopped

3  medium DOLE Carrots, peeled, and sliced into ½ inch pieces ( about one cup)

1  can (15 oz) cannellini beans, rinsed and drained

4  cups reduced-fat vegetable broth

1 pound DOLE Asparagus, sliced into ½-inch pieces

1 can (14.5 oz) stewed tomatoes with Italian herbs

1 package (16 oz) DOLE Classic Cole Slaw

 PREHEAT oven to 350 degrees F. Place bread slices on baking sheet. Bake 12 to 15 minutes or until golden brown, turning once. Remove from oven and rub one side of each bread slice with one of the garlic cloves to coat. Set toasts aside. Mince remaining 2 garlic cloves.

 HEAT oil in large saucepan over medium heat and add onion, carrots and minced garlic. Cook until onion is tender, 2 to 3 minutes.

 ADD beans, broth, asparagus, tomatoes and cole slaw and bring to a boil. Reduce heat; simmer 20 minutes, stirring occasionally.

 PLACE a slice of garkic toast in each of six soup bowls and ladle 1 cup soup over each.

 Per Serving: 274 calories, 6 g fat (1 g sat.), 0 mg cholesterol, 949 mg sodium, 45 g carbohydrate (12 g dietary fiber, 10 g sugars), 11 g protein, 124% vitamin A, 63% vitamin C, 14% calcium, 31% iron, 18% potassium, 38% folate.

 For more healthy vision information visit http://www.NutrifEYE.com!

Recipe of the Day: Green Mashed Potatoes

Recipe from the American Optometric Association

Especially rich in: lutein/zeaxanthin and vitamin C

Also rich in: fiber, potassium

Ingredients:

       2 1 /2 pounds russet potatoes, peeled and cut into large chunks

       1 bunch collard greens, washed, stemmed and cut into 1 /2″ strips (approximately 8 cups)

       2 garlic cloves, minced

       1 /2 cup fat-free 1 /2 & 1 /2 cream

       1 tablespoon butter

       salt and pepper to taste

Directions

1. Place potatoes in large pot of cold water, bring to boil, reduce heat, and simmer until tender, approximately 20 minutes. Drain and return potatoes to pot.
2. Place collards and garlic in a large saucepan over medium heat. Bring to simmer and steam covered for 10 minutes or until cooked through, but still bright green, stirring occasionally to prevent burning. Remove from heat.
3. Add remaining ingredients to potatoes, along with collards. Mash or whip to desired consistency. Add more cream if too thick.

Makes 8 servings (approx. 2/3 cup each).

Nutritional Information (per serving): 176 Calories; 8 % fat (1.6 g total, <1 g saturated), 36 mg omega-3s 81 % carbohydrate (35.6 g), 11 % protein (4.8 g), 4 mg cholesterol, 3 g fiber, 27 mg vitamin C, 1 mg vitamin E, 0.5 mg zinc, 39 mg sodium.

For more information on vision and nutrition visit http://www.NutrifEYE.com.

Recipe of the Day: Rum-Flavored Kiwi, Pineapple, Orange Toss with Coconut and Chopped Nuts

Recipe from the American Optometric Association

 Especially rich in: vitamin C

Also rich in: fiber, folate, magnesium, and potassium

 Although fresh pineapple is best, canned in its own juice will work in a pinch.

 Ingredients:

•  2 tablespoons sugar
• 2 tablespoons Splenda
• ¼ cup water
• Juice of half a lime
• 1 teaspoon rum extract
• 4 kiwi fruit, peeled and cubed
• 1 cup fresh pineapple chunks
• 2 medium oranges, peeled and cubed
• 3 tablespoons coconut
• ¼ cup almonds, chopped

 Directions:

 1. In a small saucepan, heat sugar, Splenda, and water until dissolved. Remove from heat and cool. Add lime juice and rum extract.

2. Place fruit in a medium bowl, add coconut and sugar water. Toss thoroughly. Cover and refrigerate for up to 1 hour to allow flavors to blend.

3. Place fruit mixture in 4 parfait glasses, top with chopped nuts, and serve.

 Makes 4 servings (approx. 1 ¼ cups each).

 Nutritional Information (per serving): 199 calories; 31% fat (6.8 g total, 2.6 g saturated), 62 mg omega-3s, 62% carbohydrate (30.8 g), 7% protein (3.5g), 0 mg cholesterol, 6 g fiber, 118 mg vitamin C, 1.6 mg vitamin E, 0.5 mg zinc, 6.7 mg sodium

 For more information on vision and nutrition please visit http://www.NutrifEYE.com.

Recipe of the Day: Smoked Salmon Pizza with Dill & Lemon

Recipe from the American Optometric Association

Especially rich in: eye-healthy omega-3s DHA and EPA.

Also rich in: iron

Ingredients:

       Cooking spray

       2/3 cup fat-free sour cream

       3 tablespoons chopped fresh dill

       2 teaspoons lemon zest

       1 clove garlic, minced

       Pinch of red pepper flakes

       Black pepper

       1 13.8 ounce can refrigerated pizza crust (such as Pillsbury Pizza Crust Classic)

       1 cup thinly sliced red onion

       6 ounces thinly sliced smoked salmon

       1/4 cup peeled and thinly sliced cucumber

Directions

1. Coat a pizza pan or cookie sheet with cooking spray. Set aside. Heat oven to 425°F.
2. In a small bowl, thoroughly mix first 6 ingredients (sour cream through pepper). Set aside to let flavors blend.
3. Remove pizza dough from tube. Knead until smooth, roll into a ball, and spread on a round pizza pan or cookie sheet until 12″ round in diameter.
4. Sprinkle onion evenly over top and bake for 12 minutes or until golden brown. Remove from oven and cool.
5. Spread sour cream mixture over pizza crust, top with salmon and cucumbers.

Makes 6 servings.

Nutritional Information (per serving): 221 Calories; 13% fat (3.2 g total, < 1 g saturated), 65% carbohydrate (33.7 g), 22% protein (12.2 g), 6.5 mg cholesterol, 1.7g fiber, 6.5 mg vitamin C, 0.5 mg vitamin E, 1,057 mg sodium.

For more information on vision and nutrition visit http://www.NutrifEYE.com!

Recipe of the Day: Individual Broccoli Quiche

Recipe from the Dole Nutrition Institute

Ingredients

1 cup rolled oats

1 cup whole wheat flour

¼ teaspoon sea salt

1/3 cup lite silken tofu, firm

1 tablespoon brown rice syrup

¼ cup ice water

1 teaspoon olive oil

3 cloves garlic, minced

1/3 cup chopped red onion

¼ cup chopped green bell pepper

2 cups broccoli florettes, cut to bite size pieces

1/3 cup dry sherry

3 tablespoons nutritional yeast

¼ teaspoon turmeric

Directions

1. Preheat oven to 400° F.
2. Place oats, flour and salt in food processor; pulse to mix.
3. Add tofu and process. Add oil and rice syrup and blend.
4. With the machine running, drizzle ice water through feeding tube.
5. Process just until the dough begins to form a ball.
6. Turn onto a lightly floured board and knead the dough for two minutes.
7. Divide pastry into 6 equal pieces and roll out to between 1/8 and 1/4 inch thick.
8. Press each into a 4-inch tart pan and set aside.
9. Warm oil over medium high heat in a 10″ frying pan for 1 minute.
10. Add garlic, onions and bell pepper and saute 3 minutes.
11. Add broccoli, cook 4 minutes, stirring occasionally. Set aside. Place tofu in food processor and blend until smooth.
12. Place sherry in a small bowl, add miso and blend with a fork until smooth. Add to the tofu with potato flakes, yeast, turmeric, soymilk and lemon juice.
13. Process thoroughly. Fold tofu mixture into broccoli mixture and spoon into each pastry lined pan.
14. Place the quiche on a baking sheet and bake on center rack of the oven 30 minutes. Serve warm.

 For more information on vision and nutrition visit http://www.NutrifEYE.com.