Monday Message - Recipe of the Week

Korean Mixed Vegetables with Beef and Noodles

Recipe By: Rebecca Dowling, PhD RD

Make sure to use cellophane noodles for this authentic, classic Korean noodle-vegetable-meat dish. 

Ingredients

6 dried shitake mushrooms
4 ounces uncooked cellophane noodles
2 tablespoons dark sesame oil
2 teaspoons soy sauce
2 teaspoons sugar
3 teaspoons toasted sesame seeds, divided
2 teaspoons rice wine
1 clove garlic, minced
⅛ teaspoon pepper
½ pound sirloin beef, thinly sliced
1 tablespoon canola oil, divided
1 cup shredded cabbage
1 medium-sized Spanish onion, sliced (1 cup)
1 medium-sized carrot, peeled and shredded
2 green onions, chopped
2 cups torn spinach
vegetable oil cooking spray
2 egg whites

 

Directions

1. Soak the mushrooms in cold water for 20 minutes. Drain and cut into thin strips.
2. In a large saucepan, cook the noodles in boiling water for 10 minutes. Drain and rinse in cold water. Cut into 4- to 5-inch lengths.
3. In a medium-sized bowl, mix the sesame oil, soy sauce, sugar, 2 teaspoons sesame seeds, rice wine, garlic and pepper. Add half of the mixture to the sirloin in another bowl; mix and set aside. Reserve the other half of the sauce.
4. Heat 1 teaspoon canola oil in a large skillet or wok over medium-high heat, and sauté the cabbage, Spanish onion, carrot and green onions, stirring frequently, for 10 minutes or until the onions are no longer opaque. Add the spinach and sauté for 1 minute. Add the mushrooms and noodles and remove from heat. Mix well and put in a large serving bowl. Set aside.
5. Heat the remaining 2 teaspoons of canola oil in the skillet. Add the sirloin and cook until done, stirring frequently. Add to the vegetables and noodles; mix well. Add the remaining half of the sauce; mix well.
6. Coat a small skillet with the cooking spray. Cook the egg whites, making an omelet. Remove from the pan and cut into thin strips. Add on top of the noodle mixture and garnish with the remaining sesame seeds. Serve immediately.

Makes 4 - 1 1/4 cup servings

Nutrition Facts: Recipe Link

Happy Holidays from Kids Eat Right

Visit Kids Eat Right to view this Week's Recipe, Article, Video and Tips!

Recipe:  Sweet Shades of Kwanzaa Bread

Article: Cooking During the Holidays

Featured Video:  Leftover Savvy

Hot Tip:  Breakfast for Dinner

Monday Message - Recipe of the Week

Roasted Bell Pepper & Spinach Strata

Recipe By: Lori Miller, RD


Serve this Southwest-inspired, delicious casserole for breakfast on Christmas Morning!

Ingredients

nonstick cooking spray
6 slices hearty whole-grain bread, cut into cubes
1 10-ounce package frozen chopped spinach, thawed and liquid squeezed out
1 7-ounce jar roasted red peppers, drained and chopped, or 1 red bell pepper, roasted and chopped
1 ½ cups (6 ounces) Mexican/taco flavored cheese or sharp cheddar cheese
3 cups nonfat milk
1 carton (8 ounces) egg substitute
1 teaspoon garlic powder
1 teaspoon cumin
½ teaspoon black pepper
½ teaspoon salt

 

Directions

1. Layer the bread in a 9-by-13-inch baking dish coated with the nonstick cooking spray. Sprinkle evenly with the spinach, red peppers and cheese.
2. Combine the nonfat milk, egg substitute, garlic powder, cumin, black pepper and salt in a large bowl. Pour over the bread mixture.
3. Cover and refrigerate at least 4 hours or overnight.
4. Preheat oven to 350ºF.
5. Bake, uncovered, for 45 minutes or until a knife inserted into the center comes out clean. Let stand for 10 minutes before serving.

 

CookingTip

Serves 9 for breakfast or 12 as a side dish. Hands-on time: 20 minutes; cooking time: 45 minutes; standing time: 4 hours or overnight.

 

Variation

For flavor versatility, replace red peppers with 3 plum tomatoes, seeded and diced; for a heartier version, add 1 pound turkey sausage, cooked and drained.

Makes 9 Servings

Nutrition Facts:  Recipe Link

Monday Message - Recipe of the Week

Salad Dressing
Put this flaxseed oil dressing on your family's next green salad. Its flavor and omega-3 fatty acids will prompt your kids to give it an A+! Dressing Up Your Salad

We can all use a little more salad around the Holidays to combat all of the extra calories in our Christmas Cookies and other Holiday Treats!  Whether you are serving up fresh salads for your company, having an entree salad for dinner or bringing your lunch to work this salad dressing recipe is quick and easy!

 

Monday Message - Recipe of the Week

Orange Pistachio Cookies with Chocolate Drizzle

Need a new Christmas Cookie Recipe?  Try one with Pistachios!

Watch the video here:  Cookie Demonstration

Supplies
Parchment Paper
Food Processor
Bowl/Mixing Spoon
Baking Sheet
Orange Zester
Retractable Icecream scooper
Double Boiler (bowl & saucepan)
Paring Knife

Ingredients
1/3 Cup Pistachios
1/2 Cup Sugar
1 Egg White
1/2 Teaspoon Almond Extract
1 Pinch of Salt
1/4 Teaspoon of Orange Zest
3 Tablespoons Chocolate Chips

Looking for the tastiest pistachio? Look for the cracked shell.

Monday Message - Healthy Holidays

The Holidays are here!  Complete with Carols, Christmas Decor, Holiday Greetings and Indulgent Foods!

Did you know that the average Thanksgiving feast complete with appetizers and desserts can run over 4000 calories per person? Whoa!  That is almost three days worth of calories and it is likely that we will pull out those leftovers from the refrigerator before we have been able to burn off three days worth of calories!


When planning your Holiday Meal or piling your plate high at a Holiday Party, ask yourself these questions at your next event: to help keep you on the right track:

• Do I really need a roll?  I can have this any time of year.
• Sweet Potatoes or Mashed Potatoes? 
• Are there enough veggies being served so that I can fill up 1/2 of my plate with vegetables?
• Should I choose Appetizers or Desserts?
• What foods can I skip this time?

Here are a few simple Holiday menu changes to help you save more than a few calories this season: Try this!