North Coast Project LEAN
529 I Street
Eureka, CA 95501 TEL: (707) 441-5081 FAX: (707) 268-0415 jhouston@co.humboldt.ca.us 
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2008 KVIQ Television Spots for Project LEAN Cuisine ~ Recipes ~ |
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January 2008 |
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March 2008 |
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April 2008 |
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January 2008 - Baked Apples with Apricot Jam
(adapted from Everyday Cooking with Dean Ornish)
2 large apples, Rome Beauty, Golden Delicious, Waltana, Gravenstein
4 tsp. apricot jam (with or without sugar-your choice)
4 tsp. quick-cooking oats (not instant)
2 cinnamon sticks
1/3 c. unsweetened apple juice
1 tsp. sugar
1 tsp. lemon juice
- Preheat oven to 400 degrees. Halve the apples and core them with a melon baller or small scoop.
- In a small bowl, mix jam and oats into a paste. Divide the paste among the four apple halves. Put the apples, cut side down, in a baking dish. Put the cinnamon sticks in the baking dish.
- Whisk together apple juice, sugar, and lemon juice. Pour around the apples. Cover and bake until apples are tender when pierced, about 30 minutes. Serve cut-side up and spoon pan juices over them.
Serves 4, with 66 calories per half, 0.15 g. fat, 0 mg. chol., 5 mg. sodium, 1.4 g. fiber, 17.5 g. carb.
January 2008 - Broccoli Medley
1 bunch (1 ½ lb.) broccoli
Veg. oil cooking spray
¼ lb. mushrooms, quartered
1 onion, thinly sliced into rings
1 red pepper, julienned
1 can (8 oz. whole water chestnuts, drained
¼ c. rice vinegar
- Trim broccoli and cut into flowerets. Pare stems; cut crosswise into ½-inch pieces.
- Cook broccoli in microwave, or in ½-inch boiling water in skillet until crisp-tender, 2-3 minutes. Place in a serving dish and keep warm.
- Spray skillet with cooking spray and add onion, pepper, and mushrooms. Sauté for 2-3 minutes or until tender-crisp. Add water chestnuts and vinegar. Bring to boiling. Pour mixture over broccoli. (Do not mix vinegar mixture with broccoli.)
Makes 8 servings, with 56 calories per serving, .5 g. fat, 0 mg. chol., 31 mg. sodium.
January 2008 - Spicy Apple-Filled Squash
(adapted from Everyday Healthy Meals)
1 large acorn squash (approx. 1 lb.)
1 c. water (optional)
2 tsp. butter
1 large apple, cored, peeled, and chopped
1 Tbsp. brown sugar
¼ tsp. ground cinnamon
1/8 tsp. ground cloves
¼ tsp. ground nutmeg
- Preheat oven to 400 degrees.
- Cut squash into halves and scoop out the seeds. Place squash, cut side down, in 13x9-inch baking dish.
- Add water and bake 35-45 minutes or until fork-tender.
- While the squash is baking, cook the rest of the ingredients in a medium saucepan over medium heat for about 8 minutes or until apple is crisp-tender.
- Cut each piece of squash in half and divide the apple mixture equally among squash wedges. Return squash to oven; bake 10 minutes more or until heated through and serve while hot.
Serves 4 with 99 calories per serving, 2 g. fat, 5 mg. chol., 18 mg. sodium, 4 g. fiber, 21 g. carb., 1 g. protein.
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