Last Make a Difference Monday of the Semester

December 4, 2011 at 12:48 pm

Last Make a Difference Monday of the semester! It’s hard to believe that it’s already down to the last week of class. Start the week off strong with whole-wheat pancakes or maple glazed turkey patties. After going to the dining hall, we’d love to hear what your favorite dishes are! Simply leave us a message at the bottom of this post. For more information on what Make a Difference Monday is all about check out Sustainability @ BU’s post HERE.

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See you in the dining hall tomorrow!

Breakfast:

  • Tofu and turkey bacon available at range
  • Whole-wheat pumpkin pancakes
  • Maine shredded potatoes
  • Maple glazed turkey patties
  • Whole wheat English muffin with cage fresh egg, local Cabot cheddar cheese, and fresh tomato

Lunch

Soups:

  • Parsnip, apple, and leek
  • SC turkey and wild rice

Pizza:

  • Caramelized local Spanish onion with smoked chicken sausage
  • SC shrimp and pesto pizza

Entrees:

  • Turkey Reuben with Maine potato salad
  • Mac and cheese with local Cabot cheddar, broccoli, and roasted red peppers
  • Cheese ravioli served with a lemon parsley brown butter sauce garnished with roasted local diced pumpkin
  • SC chicken and vegetable fajitas
  • SC herb roasted turkey breast with gravy, local mashed butternut squash, and sautéed spinach
  • Swordfish kebobs served with confetti rice and braised red chard
  • Chopped shrimp salad with mustard dressing and local red cabbage

Deli:

  • Tuna sub with organic sprouts on whole-wheat pita served with local Main potato chips

Vegan:

  • Maple raisin stuffed local acorn squash

Dessert:

  • Pumpkin mousse

Dinner

Soup:

  • Parsnip, apple, and leek
  • SC turkey and wild rice

Pizza:

  • Caramelized local Spanish onion with smoked chicken sausage
  • SC shrimp and pesto pizza

Entrées:

  • SC grilled rosemary chicken breast served with tomato, red onion, and cucumber salad
  • Baked manicotti topped with marinara sauce and natural mozzarella cheese
  • Local p.e.i. Barcelona mussels
  • Vegetable lo mien
  • Blackened chicken served with roasted local beets and roasted Maine potatoes
  • Baja fish tacos

Deli:

  • Tuna sub with organic sprouts on whole-wheat pita served with local main potato chips

Vegan:

  • Vegan paella

Dessert:

  • SC apple crisp


By Sargent Choice Nutrition Center | Posted in BU Community, Events | Tagged , , , | Comments (0)

Healthy Cooking on a Budget: Black Bean Burgers

December 1, 2011 at 3:01 pm

By Kelsey Michelsen, Dietetics Student, Sargent College

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Beans are an easy and versatile protein alternative; filled with fiber, protein and other key nutrients try making beans the main event of your meal. These black bean burgers are great on top of salads, wrapped up in a whole wheat tortilla with vegetables or just eaten as is with a little guacamole. Enjoy J

Black Bean Burgers

Makes 4 servings

Ingredients

1 (15 ounce) can black beans, rinsed and drained
1 egg
1/2 yellow onion, finely chopped
1 cup whole wheat bread crumbs
1 clove garlic, minced or ½ tsp. garlic powder
½ jalapeno, de-seeded and minced or hot sauce to taste
½ red pepper, finely chopped
1 to 2 tablespoons extra-virgin olive or canola oil
Salt and pepper to taste

Simple Guacamole

1 ripe avocado, peeled and mashed
1-2 tsp. lime juice
¼ tsp. garlic powder
Salt and pepper to taste

Directions

1.     Put beans in a large bowl and mash well with a fork.

2.     Add egg, onion, bread crumbs, garlic, jalapeno, red pepper, salt and pepper.

3.     Mix well to combine then shape into 4 patties.

4.     Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total.

5.     Transfer to whole wheat bun or tortilla.

6.     Top with lettuce, tomatoes, red onion and guacamole and serve.

Nutrition Facts

Serving size = 1 burger

Calories 220
Fat 8g
Saturated Fat 1.5g
Protein 9g
Fiber 8g
Sodium 380g

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , | Comments (0)

Best of the Food Web: do it Delicious

November 30, 2011 at 1:01 am

By Kelli Swensen, Dietetics Student, Sargent College

Every Wednesday this semester we will be posting about a new blog or cooking website that we love! The internet is filled with food websites, and our goal is to arm you with the “Best of the Food Web”!

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If you find cooking intimidating or just moved into your first apartment and are trying to figure out how to stock your kitchen, do it Delicious is the perfect website! Jessica Seinfeld, famous for her Deceptively Delicious cookbook, started the website after creating cooking videos for her not-so-cooking-savvy friend Ally. Realizing that many people are like Ally and don’t know the basics of cooking, they paired up and started do it Delicious. Under the Recipes tab, you’ll find a list of Jessica’s videos with each recipe’s prep and cooking time listed next to its name. Click on a recipe and you’ll be given both the recipe and a short video on how to make it. More than just recipes, the website also features shopping and kitchen guides. In the shopping guide, you’ll find a list of essential cookware and baking tools, along with how to use them and recommended products. The kitchen guide has information that is useful on a daily basis, such as how to read a food label and how to incorporate herbs to add flavor to your meals. The website also has a blog, which features recipes not found on the website and other food-related articles definitely worth checking out!

Some highlights:

Disclaimer: The Sargent Choice blog includes links to other websites only as information to consumers, not as medical advice. When you access an external website, keep in mind that Sargent Choice has no control over its content.  Sargent Choice is not responsible for the content found at any of the sites, nor do any links imply endorsement or promotion of the company/organization, its content, services, therapeutic treatment options, or products. Accordingly, you visit any site at your own risk.  Sargent Choice is also not responsible for the policies and practices of these sites, such as their Privacy Policy, use of “cookies”, etc. We encourage you to review the privacy policies of each site that you visit through a link on our website

By Sargent Choice Nutrition Center | Posted in Best of the Food Web | Tagged , , , | Comments (2)

Holiday Festivities and Food Here I Come!

November 25, 2011 at 12:06 pm

By Bianca Tamburello, Dietetics Student, Sargent College

apples

The sweet scent of gingerbread swirling around Karen Jacob’s Sargent Choice Test Kitchen last week put me in the Holiday spirit. Returning to my dorm from the test kitchen, I joyfully worked on my homework as I listened to the “Christmas Song” station on Pandora radio.

Gingerbread instantly brings me to thoughts of tree decorating and caroling, and Sargent Choice has provided a wonderful, healthy dessert recipe for your Christmas cookie plate. Paired with Sargent Choice’s applesauce, your contribution to the Christmas dessert line will not only stand apart, but will be first choice for those who are looking for a healthier dessert option this year.  To make this dessert SC, we traded white flour for whole-wheat and cut back on the butter and sugar. Another bonus? Pairing the sweet gingerbread with applesauce is a discrete way of adding some fruit to your dessert!

This applesauce recipe must be the easiest SC recipe of all time! We simply cut up the apples into ½-inch cubes and threw them into a pot along with sugar and lemon juice. We covered the pot with a secure lid and cooked them on low heat. Periodically stirring the apples, in merely 10 minutes we made our very own homemade applesauce! At the test kitchen, we decided not to peel the apples and look what we found: naturally PINK applesauce!

applesauce

For the gingerbread, we preheated the oven to 325 degrees and buttered and floured a 9 X 13-inch baking pan. The recipe suggests sifting the flour, baking powder, cinnamon, cloves, and salt. Without a sifter in sight, we simply combined the ingredients together. The delicious end product led us to believe that failing to sift the flour is not detrimental to the gingerbread.

We used an electric hand mixer to cream the butter and sugar until light and fluffy and then beat in the molasses and fresh ground ginger. Grinding the ginger from the actual ginger root as needed instead of using powdered ginger is necessary for full flavor; I find that the freshly ground ginger gives the gingerbread a stronger punch of flavor!

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Alternating between the dry ingredients and the baking soda water, we added the mixtures to the wet ingredients and beat on low speed. For best results, we continuously scraped down the mixing bowl as needed. Lastly, we mixed in the eggs and spread the mixture onto a baking pan.  The batter will be very thin, but don’t worry! It will fluff up in the oven. In fact, it rose so much that we compared it to a soufflé.

baked

Within the first 3 minutes of baking, the scent of gingerbread danced its way out of the oven and teased us as we anxiously awaited our bread to bake. Finally, after about 30 minutes, our gingerbread loaf arrived! The applesauce and gingerbread on their own are delectable, but together they truly are a “match made in heaven.” The cinnamon and fresh ginger in the gingerbread played with the fairly tart applesauce, creating the perfect holiday season dessert!

finished

Gingerbread with Applesauce

(24 servings)

Ingredients

3 cups whole-wheat flour
1 ½ teaspoons baking powder
2 teaspoons cinnamon
½ teaspoon ground cloves
¼ teaspoon salt
1 ½ teaspoons baking soda
1-½ cups boiling water
½ cup unsalted butter
1-cup sugar
1-cup molasses
2 tablespoons freshly grated ginger
2 eggs

Apple Sauce
8 apples, peeled, cut into ½-inch dice
½ cup sugar
Juice of 1 lemon

Directions

  1. Preheat oven to 325 degrees
  2. Butter and flour a 9 X 13-inch baking pan.
  3. Sift the flour, baking powder, cinnamon, cloves, and salt into a medium-sized bowl.
  4. Dissolve the baking soda in the boiling water.
  5. Cream the butter and sugar together until light and fluffy. Beat in the molasses and ginger, and scrape down the sides of the bowl. With the mixture set to a low speed, add the dry ingredients alternately with the baking soda water, about one third of each at a time, scraping down the sides of the bowl.
  6. Mix in raw eggs thoroughly, continuing to scrape down the sides of the bowl. The batter should be fairly thin.
  7. Pour the batter into the prepared baking pan and bake 25 to 30 minutes or until a toothpick comes out clean.
  8. Cool in the pan. Cut into desired shape. Serve warm with the warm applesauce!

For the applesauce: Put the apples, sugar, and lemon juice in a medium-sized pot. Cover and cook over low heat until the apples are tender-usually 10 to 15 minutes will do it!

Nutrition Notes

Serving= 1 square served with ½ cup applesauce

Calories 190
Fat 4.5 g
Saturated Fat 2.5 g
Protein 3 g
Carbohydrate 36 g
Fiber 2 g

 

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , , | Comments (3)

Best of the Food Web: Simple Bites

November 23, 2011 at 7:31 pm

By Kelli Swensen, Dietetics Student, Sargent College

Every Wednesday this semester we will be posting about a new blog or cooking website that we love! The internet is filled with food websites, and our goal is to arm you with the “Best of the Food Web”!

simplebites

Blessed with an uncommon rural upbringing, Simple Bites editor Aimee Wimbush-Bourque has a long lasting, deep relationship with food and home cooking. This love of cuisine brought her to Simple Bites, a website with the message of “Whole Food for the Family Table.” Although Aimee is the primary writer, many other writers contribute articles that are just as informative and comforting as Aimee’s. Among the contributors is Katie Goodman whose blog Good Life Eats is also a great food blog to add to your bookmark

list. In addition to tasty recipes, Simple Bites has articles that make eating healthy, well, simple. Check out posts on menu planing, what to do with common pantry ingredients, quite bites, and holiday and event planning all under the Topics tab. With Thanksgiving tomorrow, here are some seasonally appropriate posts to start your browsing:

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Disclaimer: The Sargent Choice blog includes links to other websites only as information to consumers, not as medical advice. When you access an external website, keep in mind that Sargent Choice has no control over its content.  Sargent Choice is not responsible for the content found at any of the sites, nor do any links imply endorsement or promotion of the company/organization, its content, services, therapeutic treatment options, or products. Accordingly, you visit any site at your own risk.  Sargent Choice is also not responsible for the policies and practices of these sites, such as their Privacy Policy, use of “cookies”, etc. We encourage you to review the privacy policies of each site that you visit through a link on our website

By Sargent Choice Nutrition Center | Posted in Nutrition News | Tagged , , , | Comments (1)

Thanksgiving Side Dish Challenge: SC Honey Roasted Parsnips, Sweet Potatoes, and Apples

November 20, 2011 at 1:15 pm

By Kelli Swensen, Dietetics Student, Sargent College

In a place centered around food, you can bet that the Sargent Choice Nutrition Center is overflowing with recipes and recipe ideas that are just waiting to be tried out and approved. Our own Sarah Butler, RD, challenged AEC Exercise Physiologist Mike Lagomarsine, MS, CSCS, USAW, to make Sargent Choice’s Honey Roasted Parsnips, Sweet Potatoes & Apples.

parsnips-close-diagImage Source

Before going any further, what exactly is a parsnip? A parsnip is a root vegetable in the same family as the carrot. The best way to describe a parsnip is as a pale, sweeter carrot. Like carrots parsnips can be eaten raw, but their flavor is strongest when cooked.

Head Strength and Conditioning Coach at Boston University’s Athletic Enhancement Center, Mike took this challenge head on. Some tips from Mike on making the recipe: he found that he cut some of the parsnips too big, so the larger cubes were still firm on the inside even after cooking. He recommends going with medium slices rather than large cubes for best results.

To make a full meal, Mike bought large cut chicken breasts that he then seasoned and baked on top of the parsnips:
I cooked the recipe for 15 minutes, and then added the chicken to the top, making a little bed with the parsnips, and cooked for another 35 minutes.
The chicken didn’t need any other marinating and it helped provide some more juice for the parsnips.
I added some pan roasted string beans that I just cooked with a little olive oil and lots of garlic.

So what was the verdict? According to Mike this recipe would be “a hit for Thanksgiving and you’ll feel good eating them instead of some of the higher fat options.”

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Challenge completed and successful!
Thanks Mike!

Sargent Choice Honey Roasted Parsnips, Sweet Potatoes & Apples
Makes 4 servings

INGREDIENTS

  • Cooking spray
  • ½ pound parsnips, peeled and cut into bite size cubes (about 1 ½ -2 cups)
  • 1 large unpeeled sweet potato, cut into bite size cubes (about 1 ½ - 2 cups)
  • 3 firm, sweet red delicious apples, unpeeled, cored and cut into bite size cubes (about 2 cups)
  • 1 Tbsp olive oil
  • 1 Tbsp honey
  • 2 Tbsp reduced sodium soy sauce
  • ½ tsp black pepper

DIRECTIONS

  1. Preheat oven to 375 degrees F.
  2. Lightly coat medium casserole dish or baking sheet with cooking spray and set aside.
  3. Peel and cut parsnips into bite size cubes.  Cut sweet potato and apple into bite size cubes.
  4. Mix together in large mixing bowl.
  5. Combine honey and oil in microwave safe bowl.  Heat for 10 seconds until warm.  Mix soy sauce into the honey mixture. Pour sauce over vegetables and apples.  Toss to coat well.  Transfer mixture into prepared dish or baking sheet.  Bake for 45min-1hour, or until tender.

Serve warm.

NUTRITION FACTS (per 1 cup serving)

Calories 180calories
Fat 4 g
Saturated Fat 0 g
Protein 3 g
Carbohydrate 35 g
Fiber 5 g
Sodium 250 mg

By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , | Comments (8)

BU’s Own Nutrition Superhero: RD Joan Salge Blake Helps You Save Money and Pounds this Thanksgiving

November 18, 2011 at 12:36 am

By Kelli Swensen, Dietetics Student, Sargent College

Eight A.M. classes four days a week: the joys of being a junior dietetics student. Although no one likes to hear their alarm going off, I don’t dread the incessant beeping on Wednesdays and Fridays thanks to one very animated professor: Joan Salge Blake. Professor Salge Blake, MS, RD, LDN, is not only a nutrition expert at BU, but she is also an American Dietetic Association Media Spokesperson who has been featured in numerous media outlets, including segments on Fox 25 Boston. To see her more than 500 media appearances, check out her Media Page on her main website.

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Whether you’ve been lucky enough to take one of her classes (she teaches nutrition classes for both nutrition majors and non-majors), seen her on TV, or have been in the building when she’s lecturing, you know that she is overflowing with energy. This liveliness is directly related to her passion for nutrition (and a bit to her Italian background). Just as it’d be impossible to be bored in her class, her articles and blog posts with their snappy titles grab you in and make reading about health issues both exciting and relevant.

nutrition

In addition to her blog Nutrition and You!, Joan has a weekly blog at Boston.com with the same name. Simply click on the Lifestyle Page then click on Health and Wellness. If you scroll down a bit you’ll see Joan’s picture which will lead you to her posts. She’s also been asked to start doing slide shows for the website so keep an eye out for those!

With Thanksgiving less than a week a way, I’m sure many of you will be finalizing your Thanksgiving dinner menus this weekend and some of the more organized  will even get the grocery shopping done. Before you make a trip to the store, be sure to check out Joan’s article "The Price of Thanksgiving on Your Wallet and Your Waist" as well as her slide show How to Cut 1,000 Calories from Thanksgiving.

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Did you know that the average cost of Thanksgiving is up by 13% this year? or that the average Thanksgiving meal contains over 1,000 calories? Joan’s article gives great tips on reducing both of these numbers, saving you money (or giving you more money to spend shopping the next day) and warding off those sneaky holiday pounds. For more Thanksgiving tips, be sure to head over to her slide show, which has an eye-opening pop quiz and links to some of her healthy Thanksgiving recipes!

For the rest of the year, Joan has a bunch of great nutrition tools to help make eating healthy not only easier, but also more affordable. One tool that my roommate and I both love is her Virtual Pizza Parlor. This tool allows you to build your own pizza and gives you the nutritional stats for each ingredient, per slice, and per pie.

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Because she is the queen of nutrition communication, I asked Joan what other websites are good sources for nutrition information. Her top two recommendations?

1.  EatRight.org, which is the main site for the American Dietetic Association

2. ChooseMyPlate.gov, which she described as “fabulous” and “getting better and better”

For more great websites, be sure to check out Joan’s blogroll on her Boston.com blog!

Joan Salge Blake updates her blog about once a week, so be sure to add her to your Google Reader or bookmark list!

By Sargent Choice Nutrition Center | Posted in Best of the Food Web, BU Community | Tagged , , , , | Comments (3)

Best of the Food Web: How to Find Real Food

November 16, 2011 at 11:10 am

By Kelli Swensen, Dietetics Student, Sargent College

Every Wednesday this semester we will be posting about a new blog or cooking website that we love! The internet is filled with food websites, and our goal is to arm you with the “Best of the Food Web”!

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This week’s featured blog comes as a recommendation from the wonderful Elizabeth Jarrad. Sarah Seppa, a current dietetic intern in Huston, created How To Find Real Food to help readers navigate the grocery store, knowing which products to choose and which to stay away from. Her writing has such a personal touch to it – I’ve never met her, yet after reading her posts I feel like I’ve been reading a close friend’s blog. And just like a close friend, Sarah is very realistic. She understands that many people don’t have time to make everything from scratch, and, although it’d be wonderful if we could all avoid pre-packaged foods, we all have occasions where they are the only option. For more information on the goals of her blog check out her first post Grocery Store Nutrition.

In addition to helpful tips, Sarah also shares some of her daily recipes. Being a dietetic intern is a full-time job, so you can bet that these recipes are quick and perfect for busy students and workers. Keeping with the theme of fast nutrition, she is a big fan of smoothies and shares some of her smoothie creations, I’m planning on making her Seattle Smoothie very soon!

One more thing: the background of her blog is beautiful! Makes me think of the CSA box and fresh produce -- it definitely gets you in the mindset of healthy eating. I found myself craving a vegetable and fruit-packed smoothie after reading the blog, I'm pretty sure the background was to blame.

Please go and visit her blog! To get you going here are some posts not to miss:

Disclaimer: The Sargent Choice blog includes links to other websites only as information to consumers, not as medical advice. When you access an external website, keep in mind that Sargent Choice has no control over its content.  Sargent Choice is not responsible for the content found at any of the sites, nor do any links imply endorsement or promotion of the company/organization, its content, services, therapeutic treatment options, or products. Accordingly, you visit any site at your own risk.  Sargent Choice is also not responsible for the policies and practices of these sites, such as their Privacy Policy, use of “cookies”, etc. We encourage you to review the privacy policies of each site that you visit through a link on our website



By Sargent Choice Nutrition Center | Posted in Best of the Food Web | Tagged , , , | Comments (3)

Fudgy Dreams and Chocolate Waterfalls

November 15, 2011 at 10:55 am

By Bianca Tamburello, Dietetics Student, Sargent College

browniefinal

Real butter, sugar, and even chocolate, oh my! “How can fudgy brownies be a Sargent Choice recipe?” This was the most frequently asked question at Karen Jacob’s SC Test Kitchen.

Fudgy brownies and other sweet recipes that call for ingredients such as butter, sugar, and chocolate, remind me of my great passion for food and love for all things Sargent Choice. Personally, I do not believe in banning fats and sugars from your diet and am so glad that the dietitians at SC agree.

Depriving yourself from moments of decadence often leads to overindulgence and overcompensation. Instead, make healthy choices on a daily basis and guiltlessly enjoy your favorite desserts on occasion. Let’s be honest, what fun is life without fudgy brownies?

SC does not want you to miss out on flavor or feel the need to exclude food groups from your diet. Instead of substituting sugar, butter, and chocolate, SC has made some other substitutions to create a sin-lessly delicious recipe. Substituting refined flour for whole grains and oil for low-fat sour cream not only makes these brownies healthier but also makes them fudgier than ever.

First, we preheated the oven to 350 degrees. These oil free brownies tend to stick to the bottom of the baking pan, so we lined the whole pan, including the sides, with aluminum foil. We also sprayed it with vegetable oil to make getting the brownies out easier.

Next, we whisked the dry ingredients of flour, cocoa, baking powder, and salt and set up our double broiler to start melting the chocolate. If you don’t own an actual double broiler it is quite simple to improvise with cookware in your kitchen.  We boiled a pot of water and placed a pan on top that was just big enough to sit on top of the pot without falling through. The double broiler allows you to easily regulate the temperature of the chocolate to avoid burning and to produce a smooth and consistent buttery chocolate mixture. Although it may seem more convenient and faster, try to avoid melting chocolate in the microwave because it will cause the chocolate to harden too quickly and wont have as smooth of a consistency.

doublebroiler

After letting the chocolate and butter mixture cool for about 2 minutes, we added the sour cream, chocolate syrup, vanilla, egg, egg white, and sugar.

Chocolate Waterfall!

Finally, we combined the wet and dry ingredients. I must warn you this recipe should have a warning label that reads “CAUTION: EXTREME FUDGINESS.” The batter became so fudgy and hard to mix that we had to take turns folding the dry ingredients into the wet ingredients. Don’t be discouraged, these squares of chocolate heaven are worth the arm workout!

Chocolate Waterfall!

The batter was thick and difficult to pour into the pans, so we spooned the batter into each pan and evenly spread the batter. After a little over 20 minutes of baking, we let the brownies cool for a few minutes to lock in moisture. Serving size is also an important aspect of SC recipes, so we cut the brownies as uniform as possible into 2-inch squares.

Have you ever ordered a brownie at a bakery and wondered how the baker could possibly create such a fudgy brownie? Well, this is one of those recipes. Finally, the secret is out: substitute refined flour for whole-wheat flour, leave out the oil, and keep the butter, chocolate, and sugar.

As usual, Sargent Choice has perfected another dessert recipe by not only making it healthier, but also making it taste incredible. A glass of milk is absolutely necessary to accompany my new fudgy friends.

Many test kitchen attendees happily took home the brownies to share with their roommates and floor mates, but I soon found out that the fudgy squares did not survive the trip back to the dorms.

browniepan

Fudgy Brownies (16 servings)

Ingredients

¾ cup whole-wheat flour

1/3cup Dutch-processed cocoa powder

½ tsp baking powder

¼ tsp salt

2 oz. baking chocolate, unsweetened, chopped

2 tablespoons unsalted butter

2 tablespoons low-fat sour cream

1 tablespoon chocolate syrup

2 tsp vanilla extract

1 large egg plus 1 large egg white

1-cup sugar

Directions

1. Adjust oven rack to middle position and heat oven to 350 degrees.  Fold two 12-inch pieces foil lengthwise so each measures 7 inches wide.  Fit 1 sheet into 8-inch square baking dish, pushing foil into corners and up sides of pan (overhang will help in removal of brownies).  Repeat with second sheet, placing in pan perpendicular to first sheet.  Spray foil with cooking spray.

2. Whisk flour, cocoa, baking powder, and salt together in medium bowl.  Melt baking chocolate and butter in large bowl, and stir until smooth.  Cool 2 to 3 minutes, then whisk in sour cream, chocolate syrup, vanilla, egg, egg white, and sugar.  Using rubber spatula, fold dry ingredients into chocolate mixture until combined.

3. Pour batter into pan, spread into corners, and level surface with spatula.  Bake until slightly puffed and toothpick inserted in center comes out with a few sticky crumbs attached, 20 to 25 minutes.  Cool brownies completely in pan on wire rack. Remove brownies from pan using foil handles.  Cut into 2-inch squares and serve. To keep brownies moist, do not cut until ready to serve.

Nutrition Notes

Serving=1 square

Calories 120
Fat 4 g
Saturated Fat 2.5 g
Protein 2 g
Carbohydrate 20 g
Fiber 1 g

* Recipe adapted from America’s Test Kitchen


By Sargent Choice Nutrition Center | Posted in BU Community, Recipes | Tagged , , , , , | Comments (3)

Healthy Cooking On A Budget: Salmon Made Simple

November 10, 2011 at 8:30 pm

By Kelsey Michelsen, Dietetics Student, Sargent College

Healthy Cooking on a Budget: Simple Pan Seared Salmon

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Cooking fish doesn’t have to be complicated, this week we quickly pan seared it, but you can also bake, broil or grill any sort of fish.  Regardless of how you make it, including fish in your weekly dinner schedule can help add variety and delicious health benefits to your diet!

Simple Pan Seared Salmon

Makes 4 servings

Ingredients

4 salmon fillets (skin-on), each about 6 ounces and 1 to 1 ¼ inches thick (leaving the skin on provides structure for when we flip the fillets.)

Salt and ground black pepper

2 teaspoon canola oil or vegetable oil

Warm Ginger Soy Vinaigrette

3 tablespoons soy sauce (low sodium)

1 medium clove garlic, minced

1 teaspoon honey

1 tablespoon ginger, minced

Ground black pepper

¼ cup olive oil

Directions

For the Salmon

1.     Heat a 12-inch sauté pan for 1-2 minutes over high heat. Sprinkle salmon with salt and ground black pepper.

2.     Add oil to pan; swirl to coat. When oil shimmers (but does not smoke) add fillets skin side down and cook, without moving fillets, until pan regains lost heat, about 30 seconds.

3.     Reduce heat to medium-high; continue to cook until skin side is well-browned and bottom half of the fillets turn opaque, 4 ½ minutes

4.     Turn fillets and cook, without moving them, until they are no longer translucent on the exterior and are firm, but not hard, when gently squeezed: 3 minutes for medium-rare and 3 ½ minutes for medium. Cutting the fish in the middle and checking to see if it is flaky is another way to check if it is cooked.

5.     Remove fillets from pan; let stand 1 minute. Pat with paper towel to absorb excess fat on surface, if desired. Serve immediately.

For the Vinaigrette

1.     Whisk soy sauce with garlic, ginger and pepper to taste; slowly whisk in olive oil. Set aside.

2.     Add vinaigrette to hot pan once fish has been sautéed and removed, and any juices set aside. Bring to simmer and continue simmering 1 minute. Spoon over cooked fish and serve.

Serve over brown rice and sautéed vegetables.

This recipe can work for shrimp and other types of fish, as well.

Enjoy!

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By Sargent Choice Nutrition Center | Posted in Recipes | Tagged , , , , | Comments (6)