A New Way to Do Sweet Potatoes

  

If you're planning on sweet potatoes for Thanksgiving this year, there's a few things you might want to try. Chef Billy with Restaurant Associates stopped by Tonia's Kitchen with some ideas on how to make something sweet, even better. Chef Billy told Tonia he's roasting sweet potatoes whole, and mash them with a light amount of ginger and orange rind. It really makes these sweet potatoes sing! Plus, when looking for sweet potatoes, do something a little different and get Korean or Japanese varieties. There a little drier than then the ones we normally get, and he says they're unbelievable delicious. One more tip, when roasting the sweet potatoes, don't crack them with a fork while they're in the oven. They might fall apart.

Everyone Loves a Cucumber

But it's not always the most digestible vegetable. But add a few ingredients and put them over some heat, and now it's a whole different story. Ellen Goldsmith, who wrote the new cookbook Nutritional Healing with Chinese Medicine, stopped by Tonia's Kitchen to talk about how Asian influences can make things so much healthier. Ellen told Tonia you only have to sauté the cucumbers for a short time, and combine them avocado oil, unsalted raw peanuts and rice vinegar, along with Szechuan Peppercorns. It makes for an amazing side, or just stands well on its own! And being cooked makes these cucumbers a lot more digestible!

Not Kentucky Fried Chicken

 

Teriyaki Fried Chicken is probably the best thing to happen to fried chicken since Col. Sanders. It's truly a decadent treat, and the calorie count reflects that. Enter Marlene Koch, who wrote the cookbook Eat What you Love, Quick and Easy. She told Tonia's Kitchen there's a better way to make Teriyaki "fried" chicken, which won't end up costing you so many calories. Marlene says she takes big portions of chicken breast, marinates them in a healthier Teriyaki sauce and then bakes the chicken at a high temperature, so the crust is crispy. You get all of the flavor and you won't miss the fried part at all.

MAKES 4 SERVINGS

Ingredients

4 boneless, skinless chicken breasts (about 1 pound)

1/4 cup reduced-sodium Teriyaki sauce

4 teaspoons brown sugar

1/2 teaspoon grated or minced ginger

1/2 cup Panko bread crumbs

3 tablespoons plain bread crumbs

2 teaspoons oil

1/4 teaspoon garlic powder

Instructions

1. Preheat the oven to 425°F. Cover the chicken breasts in plastic wrap and gently pound to 1/4-inch thickness.

2. In a medium bowl, combine teriyaki sauce, brown sugar, and ginger. Add the chicken breasts to the sauce mixture and toss to coat. Let chicken marinate for 5 to 10 minutes (but not longer).

3. In a small bowl, mix together the Panko, breadcrumbs, oil, and garlic powder. Roll the chicken breasts in the breadcrumb mixture and place on a baking sheet. Spray tops with cooking spray and bake for 12 to 15 minutes, or until chicken is golden brown. Serve with an extra drizzle of Teriyaki sauce, if desired.

DARE TO COMPARE: According to L&L Hawaiian Barbecue, a “mini” Hawaiian Lunch plate of Chicken Katsu, macaroni salad, and rice has 1,190 calories. Instead, pair this recipe with a pile of steamed broccoli and a 1/2 cup serving of instant brown for less than 350 calories (and 8 SmartPoints!).

NUTRITION INFORMATION PER SERVING: (1 chicken breast) Calories 205 | Carbohydrate 16g (Sugars 7g) | Total Fat 4g (Sat Fat 0.5g) | Protein 25g | Fiber 0g | Cholesterol 65mg | Sodium 560mg | Food Exchanges: 31 /2 Lean Meat, 1 Starch | Carbohydrate Choices: 1 | Weight Watcher Plus Point Comparison: 5 | SmartPoint Comparison 5 ​

The Best Wine for Lemograss Rice

 

Admittedly it's not the easiest task, pairing a fine wine with a fine Asian-inspired meal. But celebrity chef Ming Tsia joined Tonia's Kitchen with some thoughts on the matter. Ming told Tonia he's making Lemongrass Chicken Fried Rice these days, and that's a very spicy dish. To counter that, Ming says pair it with a Riesling or other mildly sweet wine. He says the small amount of sugar will tamp down on the spice of the Lemongrass and give a much finer flavor.

• 
  
• 8 ounces rice sticks
• 1 pound boneless, skinless chicken thighs and other meat, cut into 1/3-inch-thick strips
• Kosher salt and freshly ground black pepper, to taste
• 3 tablespoons plus 1 teaspoon canola oil
• 4 lemongrass stalks, white parts only, minced
• 1 large red onion, sliced thinly
• 1 jalapeño, cut into thin rings
• 3 large eggs, beaten lightly
• 1 large red bell pepper, seeded and cut into 1/4-inch-thick slices*
• 2 tablespoons fish sauce
• Zest and juice of 2 lemons

Place the noodles in a medium-sized bowl and fill it with hot water to cover. Soak until pliable but not completely soft, 10-15 minutes.** Drain and set aside.

Season the chicken with salt and black pepper, to taste. Heat a wok over medium-high heat. Add 2 tablespoons of the oil and swirl to coat the pan. When the oil is hot, add the chicken and stir-fry until brown and cooked through, about 3 minutes. Set aside.

Return the wok to medium-high heat. Add 1 tablespoon of the oil and swirl to coat. When the oil is hot, add the lemongrass, onion, and jalapeño. Stir-fry until the onion is soft, about 1 minute. Push the mixture to one side of the wok, drizzle in the remaining oil, and add the eggs. Stir-fry, breaking up the eggs, until cooked through, about 30 seconds. When the eggs are set, stir to incorporate the onion mixture.

Return the chicken to the pan, add the bell pepper, and stir. Add the fish sauce, lemon zest and juice, and noodles. Stir and cook until heated through, about 2 minutes. Season with additional salt and pepper, to taste, transfer to a serving platter or plates, and serve.

These Noodles Are As Clean As They Come

  

It's true, so much of our food is over-processed, but over the years we've seen a big movement toward "clean" simple ingredients that mean a healthier diet and delicious meals to boot. Jackie Newgent, who wrote The Clean and Simple Diabetes Cookbook stopped by Tonia's Kitchen to talk about a delicious and easy to make Soba Noodle dish. Jackie told Tonia she starts with a buckwheat soba noodle, which is a healthier, better quality noodle to begin with, and adds natural sweeteners along with fresh cole slaw mix. It's full of fiber and other nutrients...and it tastes good too!

1/3 cup + 2 tablespoons creamy no-added-sugar organic dark roasted peanut butter
3/4 cup unsweetened freshly-brewed green tea or low-sodium vegetable broth, chilled
3 tablespoons naturally-brewed soy sauce
1/4 cup brown rice vinegar
1/2 teaspoon hot pepper flakes or sriracha hot chili sauce to taste
1 tablespoon agave nectar or honey
2 teaspoons unrefined sesame oil
1 tablespoon grated gingerroot
12 ounces dry buckwheat soba noodles (or try spelt or kamut soba noodles)
2 large red bell peppers, very thinly sliced into long strips*
1 Kirby cucumber, thinly sliced into coins, or 1 cup thinly sliced English cucumber
2 scallions, green and white parts, very thinly sliced on the diagonal
2 teaspoons roasted or pan-toasted black or white sesame seeds
2 tablespoons roughly chopped fresh cilantro

1. Add all of the peanut butter, tea, soy sauce, vinegar, hot pepper flakes, agave nectar, sesame oil, and ginger to a small saucepan; stir to combine. Cook while whisking over medium heat until the sauce is smooth, slightly thickened, and begins bubbling, about 5 minutes. Transfer the sauce to a large bowl and set aside. (Makes about 1 1/2 cups sauce.**)
2. Add the soba noodles and bell peppers to a pot of boiling water. Cook until the noodles are cooked through (al dente), about 4 minutes, or according to the noodle package directions. Drain, rinse with cold water until cool; drain well. Add the noodles and bell peppers to the sauce in the large bowl along with the cucumber and scallions; toss to combine.
3. Transfer to a serving bowl, if desired. Sprinkle with the sesame seeds and cilantro and serve at room temperature or chilled.

Per serving (if serves 4): 570 calories, 20g total fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 700mg sodium, 83g total carbohydrate, 9g dietary fiber, 14g sugars, 19g protein

Butternut Squash Served Asian Fusion Style

 

Or, as we at Tonia's Kitchen like to call them, Butternut WonTons.  Everyday with Rachael Ray Magazine Food Features Editor Gabriela Gershison, came by to talk a little about this crossover dish, and how to make it. Gabriela told Tonia says you buy prepared WonTon wrappers, and then just stuff them with cooked Butternut Squash, caramelized onions and seasoning.  Then just seal the wrappers and pan sear them.  Serve it with grated cheese and enjoy this complex, yet simple treat!

1 cup butternut squash puree

• 1/4 cup grated grana padano cheese

• 2 tablespoons crushed amaretti cookies

• 1 dozen wonton wrappers

Directions

1. Mix squash, cheese and cookies; season and place 1 tbsp. in center of each wrapper. Dampen edges with water. Fold in half; seal. Boil until tender, 3 minutes.

Go Beyond Burgers and Steaks...

In fact, go beyond the traditional roles that beef plays in a meal, and try something really different. Jessica Formicola, who wrote the new cookbook, Beef It Up, stopped by Tonia's Kitchen to talk about her ideas on beef, and specifically Beef Pad Thai. Jessica told Tonia it's a 20 minutes tops dish that you can make, and it's a lot of fun to create! She takes top sirloin and combines it with what she calls everything in the vegetable crisper (meaning just about every common vegetable), along with brown sugar, soy sauce, chicken stock (to let the flavor of the beef really shine through) and fish sauce, which she says is key to creating that fantastic Pad Thai flavor. Work that all together and you have something more than just steaks and burgers 

• 1/3cup low-sodium chicken broth
• 3tablespoons firmly packed light brown sugar
• 2tablespoons rice wine vinegar
• 2tablespoons fish sauce
• 2heaping tablespoons creamy peanut butter
• 1tablespoon low-sodium soy sauce
• 1tablespoon lime juice
• 1(14-ounce) package stir-fry rice noodles
• 3teaspoons vegetable oil
• 11/2pounds top sirloin, cut against the grain into thin 2-inch pieces
• 1teaspoon kosher salt
• 1cup fresh sugar snap peas
• 1/2red bell pepper, thinly sliced
• 1/2cup shredded carrots
• 1egg
• 1cup fresh cilantro leaves
• 1/2cup dry-roasted peanuts
• 4scallions, whites only, chopped
• Lime wedges, for serving

1 Whisk together the broth, sugar, vinegar, fish sauce, peanut butter, soy sauce, and lime juice in a bowl until smooth. Set aside.

2 Cook the noodles according to package directions for al dente. Drain and rinse with cold water to stop the cooking process. Toss with 1 teaspoon of the oil to prevent sticking. Set aside.

3 Season the beef with the salt. Heat another 1 teaspoon of the oil in a large skillet over medium-high heat. Brown the beef on all sides, about 5 minutes. Transfer the beef to a plate. Pour off any liquid and wipe the skillet with a paper towel.

4 Add the remaining 1 teaspoon oil to the skillet and reduce the heat to medium. Stir in the sugar snap peas and cook for 2 to 3 minutes. Add the bell pepper and carrots, and cook for 2 to 3 minutes longer.

5 Move the vegetables to one side of the skillet and crack the egg in the empty side. Using a spatula, scramble the egg right in the skillet until cooked, then mix it in with the vegetables. Return the beef to the skillet and pour the peanut sauce over the top. Toss in the rice noodles, coating all the ingredients well, and let everything heat through.

6 Divide the pad Thai among four serving bowls and top with the cilantro, peanuts, and scallions. Serve with lime wedges.

Deliciously "Clean" Noodles

 

It's true, so much of our food is over-processed, but over the years we've seen a big movement toward "clean" simple ingredients that mean a healthier diet and delicious meals to boot. Jackie Newgent, who wrote The Clean and Simple Diabetes Cookbook stopped by Tonia's Kitchen to talk about a delicious and easy to make Soba Noodle dish. Jackie told Tonia she starts with a buckwheat soba noodle, which is a healthier, better quality noodle to begin with, and adds natural sweeteners along with fresh cole slaw mix. It's full of fiber and other nutrients...and it tastes good too!

1/3 cup + 2 tablespoons creamy no-added-sugar organic dark roasted peanut butter
3/4 cup unsweetened freshly-brewed green tea or low-sodium vegetable broth, chilled
3 tablespoons naturally-brewed soy sauce
1/4 cup brown rice vinegar
1/2 teaspoon hot pepper flakes or sriracha hot chili sauce to taste
1 tablespoon agave nectar or honey
2 teaspoons unrefined sesame oil
1 tablespoon grated gingerroot
12 ounces dry buckwheat soba noodles (or try spelt or kamut soba noodles)
2 large red bell peppers, very thinly sliced into long strips*
1 Kirby cucumber, thinly sliced into coins, or 1 cup thinly sliced English cucumber
2 scallions, green and white parts, very thinly sliced on the diagonal
2 teaspoons roasted or pan-toasted black or white sesame seeds
2 tablespoons roughly chopped fresh cilantro

1. Add all of the peanut butter, tea, soy sauce, vinegar, hot pepper flakes, agave nectar, sesame oil, and ginger to a small saucepan; stir to combine. Cook while whisking over medium heat until the sauce is smooth, slightly thickened, and begins bubbling, about 5 minutes. Transfer the sauce to a large bowl and set aside. (Makes about 1 1/2 cups sauce.**)
2. Add the soba noodles and bell peppers to a pot of boiling water. Cook until the noodles are cooked through (al dente), about 4 minutes, or according to the noodle package directions. Drain, rinse with cold water until cool; drain well. Add the noodles and bell peppers to the sauce in the large bowl along with the cucumber and scallions; toss to combine.
3. Transfer to a serving bowl, if desired. Sprinkle with the sesame seeds and cilantro and serve at room temperature or chilled.

Per serving (if serves 4): 570 calories, 20g total fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 700mg sodium, 83g total carbohydrate, 9g dietary fiber, 14g sugars, 19g protein