Recipes eBook

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8/8/2019 Recipes eBook http://slidepdf.com/reader/full/recipes-ebook 1/17 Smart & Delicious Fresh Takes on  Classic Favorites: - Fried Chicken - Lamb Chops - Spaghetti and Meatballs A GUILTLESS CHEESECAKE A Collection of Healthy Recipes from Healthlin 13  Quick and Easy Main Dishes

Transcript of Recipes eBook

Page 1: Recipes eBook

8/8/2019 Recipes eBook

http://slidepdf.com/reader/full/recipes-ebook 1/17

Smart & Delicious

Fresh Takes on Classic Favorites:- Fried Chicken

- Lamb Chops

- Spaghetti and Meatballs

A GUILTLESSCHEESECAKE

A Collection of Healthy Recipes from Healthlin

13 Quick and EasyMain Dishes

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CONTENTS

MAIN DISHES

SIDES

DESSERTS

BEVERAGES

Romesco Shrimp p. 3

Sauteed Chicken Breasts with Fig-Orange Chutney p. 4

Red Pepper and Brussels Sprout Gnocchi p. 5

Healthy “Fried” Chicken p. 5

Hot-and-Sour Shrimp p. 6

Greek Lamb Chops p. 7

Margarita Fish Tacos p. 8

Spaghetti and Meatballs p. 8

Hearty Bee-and-Beer Chili p. 9

Bourbon Pork Tendorloin p. 10

Chicken Posole p. 10

Ginger Chicken Salad p. 11

Winter Rigatoni p. 11

Garlic Mushrooms p. 12

Bell Pepper Farro Salad p. 13

Almond Couscous, p. 13

Low-Fat Raspberry Cheesecake p. 16

Green Tea Granita p. 17

Tangerine Yogurt Sorbet p. 17

Blushing Maid p. 14

Quick Ginger Beer p. 15

Smart & Delicious

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Romesco ShrimpServes: 6

Romesco sauce is best made the day beore using as this

will give the avors a chance to blend. Any letover sauce

can be rerigerated or up to a week and is great on seaoo

or tossed with cooked pasta.

Ingredients

Almond Romesco Sauce:

2 teaspoons ancho chili powder

1 cup toasted slivered almonds

2 teaspoons minced garlic1 large roasted red bell pepper

3 tablespoons tomato paste

2 tablespoons red wine vinegar2 /3 cup extra virgin olive oil

1 tablespoon chopped resh parsley

Salt and pepper, to taste

1 pound unpeeled large shrimp

Preparation

Place rst 6 ingredients in the bowl o a ood processor and process or 10

seconds; stop and scrape down the sides. With motor running, slowly add

olive oil through eed tube and process until mixture is thick and well mixe

Remove rom processor and stir in parsley. Adjust seasoning with salt and

pepper.

Saute shrimp in hot oil in a large skillet 3 to 5 minutes or just until shrimp

turn pink. Add 1/4 cup Romesco sauce and toss to coat. Remove rom hea

and serve immediately with additional sauce or dipping.

Main Dishes

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Sauteed Chicken Breasts withFig-Orange ChutneyServes: 4

This dish replaces at with intense avors o orange juice,

dried fgs, balsamic vinegar, and resh rosemary. Serve with steamed rice and broccoli.

Ingredients

2 /3 cup all-purpose four

Fresh cracked black pepper

4 (5- to 6-ounce) boneless, skinless chicken breasts

1 tablespoon canola oil1 /4 cup minced sweet onion

1 teaspoon minced garlic3 /4 cup resh-squeezed orange juice1

 /4 cup balsamic vinegar2 /3 cup dried gs, halved

1 navel orange, peeled and roughly chopped

1 teaspoon chopped rosemary

Preparation

Place four in a shallow dish. Pat-dry chicken with paper towels and sprinkle

with pepper. Dredge chicken in four and shake o excess. Heat oil in a skille

over medium-high heat. When oil just starts to smoke, careully add chicken

and reduce heat to medium. Cook 4 to 5 minutes per side or until chicken is

golden brown and cooked through. Remove chicken rom pan and keep war

Add onions to skillet and cook 2 minutes over medium heat until lightly

browned. Add garlic and cook 30 seconds. Add orange juice and vinegar an

bring mixture to a simmer, stirring to loosen browned bits in the pan. Add

and cook 2 minutes or until gs start to plump. Add any accumulated chicke

 juice rom resting chicken breasts. Remove rom heat and add orange and

rosemary. Spoon chutney over chicken and serve.

Main Dishes: Sauteed Chicken Breasts with Fig-Orange Chut

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Main Dishes: Red Pepper and Brussels Sprout Gnocchi // Healthy “Fried” Chic

Red Pepper andBrussels Sprout GnocchiServes: 4

This vegetarian entree is both hearty and 

healthy.

Ingredients

1 /2 pound Brussels sprouts, trimmed

1 (13-ounce) package o potato gnocchi

Vegetable cooking spray1 /2 large onion, thinly sliced

1 teaspoon minced garlic1 /2 cup roasted red peppers, thinly sliced

1 tablespoon olive oil

2 tablespoons balsamic vinegar

Preparation

Cut each Brussels sprout in hal and thinly slice each hal

crosswise. Boil gnocchi according to package directions

and set aside.

Heat large nonstick skillet or wok, coated with cooking

spray, over medium-high heat. Add onions and garlic

and saute 2 minutes; add Brussels sprouts and stir-ry 4

minutes. Reduce heat to medium and add red peppers.

Cook 1 to 2 minutes or until Brussels sprouts are crisp-

tender. Remove rom pan and keep warm.

Heat olive oil in skillet; add gnocchi and cook until

golden brown, stirring occasionally, about 3 minutes.

Add Brussels sprout mixture and toss to combine. Serve

sprinkled with balsamic vinegar.

Healthy “Fried”ChickenServes: 4

Sometimes you just crave ried chicken but 

don’t want the at or the mess. This version

“ries” the chicken without all the at, and yo

also avoid the messy cleanup aterward.

Ingredients

1 cup Panko (Japanese) breadcrumbs

2 teaspoons reshly cracked black pepper

4 (5- to 6-ounce) boneless, skinless chicken breasts1 /2 cup low-at buttermilk

Vegetable cooking spray

Preparation

Preheat oven to 425 degrees F. Place a wire rack inside

baking sheet and spray with cooking spray.

Combine breadcrumbs and pepper in a shallow dish.

Place chicken and buttermilk in a bowl, tossing to coat.

Dredge chicken, one piece at a time, in breadcrumbs

and place on prepared rack. Spray chicken evenly with

cooking spray.

Bake 30 to 40 minutes or until chicken is golden brown

and registers 165 degrees F in the thickest portion. Serv

immediately.

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Main Dishes: Hot-and-Sour Shr

Hot-and-Sour ShrimpServes: 4

Shrimp are naturally low in at and packed with lean protein.

This Asian-inspired recipe eatures the avors o pineapple,

hot chili sauce, and resh ginger.

Ingredients

4 tablespoons rice or red wine vinegar, divided

1 tablespoon minced resh ginger

2 teaspoons toasted sesame oil, divided

1 1 /2 pounds large, peeled, and deveined shrimp

1 (8-ounce) can pineapple chunks

Water, as needed

1 tablespoon cornstarch

3 tablespoons lite soy sauce

1 tablespoon honey

1 to 2 teaspoons hot chili sauce, such as Sriracha Sauce

Vegetable cooking spray

1 bunch green onion, thinly sliced

4 teaspoons minced garlic1 /2 pound resh pea pods, trimmed

1 (8-ounce) can bamboo shoots

Steamed white or brown rice

Preparation

Whisk together 2 tablespoons rice wine vinegar, ginger, and 1 teaspoon

sesame oil in a large bowl; add shrimp and toss to coat. Let rest at room

temperature or 30 minutes.

Meanwhile, drain juice rom pineapple chunks into a glass-measuring cup;

reserve pineapple chunks. Add enough water to pineapple juice to make

1 cup. Add cornstarch, soy sauce, honey, hot chili sauce, and remaining 2

tablespoons rice wine vinegar and whisk to combine. Set aside.

Heat a large skillet or wok, coated with vegetable cooking

spray, over medium-high heat. Add green onions and

stir-ry or 2 to 3 minutes or until onions are

tender. Add garlic and pea pods; cook 1 minute.

Remove rom pan and set aside. Spray pan

with additional cooking spray and add drainedshrimp; stir-ry 2 minutes or until shrimp are

almost ully cooked. Add pineapple juice

mixture and bring to a boil; add onion

mixture, pineapple chunks, and bamboo

shoots and cook, stirring constantly, until

thickened and shrimp are ully cooked.

Remove rom heat and drizzle remaining

sesame oil over top. Serve over

steamed rice.

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Greek Lamb ChopsServes: 4

Lamb is comparable to other meats, packed with protein

and a good source o zinc and B vitamins. Because it is very 

avorul, lamb can be used sparingly or in smaller portions,

 such as these chops.

Ingredients

1 tablespoon dried oregano

1 1 /2 teaspoons coarse black pepper

1 teaspoon dried mint fakes1 /2 teaspoon dried thyme

2 tablespoons resh lemon juice

1 tablespoon minced garlic

8 (4-ounce) lamb loin chops, trimmed

Vegetable cooking spray

Preparation

Combine rst 6 ingredients and spread evenly over lamb chops. Allow to res

at room temperature or 30 minutes.

Place chops in broiler pan coated with cooking spray and broil 4 to 5 minute

on each side or to desired degree o doneness.

Main Dishes: Greek Lamb Ch

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Spaghetti and MeatballServes: 6

Watching your weight doesn’t have to mean giving up your avorite dishes. Made with

mostly turkey, these meatballs are delicious,

and you’ll never miss the at.

Ingredients

1 /4 pound spicy Italian sausage, casings removed

1 pound ground turkey

1 cup dried Italian breadcrumbs

1 cup nely chopped onion

1 cup egg substitute*

1 /2 cup grated Parmesan cheese

1 tablespoon minced garlic

2 teaspoons oregano or Italian seasoning

2 (25.5-ounce) jars low-sodium pasta sauce*

1 pound resh or dried spaghetti

Preparation

Combine rst 8 ingredients in a large bowl and gently m

with hands to combine. Shape mixture into 30 gol ball

size meatballs and place in a 13- x 9-inch baking dish.

Heat pasta sauce just until boiling; pour over meatballs,cover with oil, and bake at 350 degrees F or 30 to 40

minutes or until meatballs are cooked through.

Meanwhile, cook spaghetti according to package

directions and keep warm. Serve meatballs and sauce

over pasta.

* Note: For testing purposes only, we used Egg Beaters egg

 substitute and Prego Heart Smart Traditional Pasta Sauce.

Margarita Fish TacosServes: 4

Fish is a healthy alternative to red meats, and 

cooking it shouldn’t be intimidating. The trick 

is to place the fsh on a clean, hot grill and 

don’t turn it until it releases itsel.

Ingredients

1 /4 cup chopped green onion1 /2 jalapeno, seeded and nely chopped

1 tablespoon honey or sugar

1 teaspoon salt1 /2 teaspoon minced garlic

3 tablespoons resh lime juice

1 tablespoon tequila

1 tablespoon olive oil

4 (4- to 6-ounce) tilapia lletsVegetable cooking spray

Taco fxings:

8 taco-size four tortillas

2 cups shredded iceberg lettuce

1 tomato, seeded and chopped1 /2 cup at-ree sour cream1 /2 bunch green onions, chopped

1 cup low-sodium salsa

Lime wedges

Preparation

Combine rst 8 ingredients in a blender and process until

smooth. Pour mixture over sh llets and let sit at room

temperature or 30 minutes.

Meanwhile, spray grill grate with vegetable cooking

spray and place on grill. Heat charcoal, gas, or indoor

grill to medium-high heat. Remove sh rom marinade,

discarding marinade. Pat sh dry with paper towels

and place on grill; cook 5 minutes on each side. Serve

immediately with taco xings.

Main Dishes: Margarita Fish Tacos // Spaghetti and Meatb

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Hearty Bee-and-Beer ChiliServes: 4

There are a number o brands o diced tomatoes and green

chiles on the market, each with a variety o heat levels. Selec

 your desired level o heat to customize this chili to your taste

I you can’t fnd a substitute, use regular diced tomatoes andadd 1 (4-ounce) can diced green chiles.

Ingredients

1 medium onion, chopped

1 green bell pepper, chopped

Vegetable cooking spray1 /2 pound extra lean ground bee

1 teaspoon minced garlic

2 tablespoons chili powder

2 teaspoons cumin

1 teaspoon dried oregano2 (10-ounce) can diced tomatoes and green chilies, undrained

1 (15.5-ounce) can chili beans, drained

1 (14-ounce) can low-sodium bee broth

1 (12-ounce) can lager beer

2 tablespoons lite soy sauce

Garnish: Lime wedges, cilantro, at-ree sour cream, baked tortilla chips

Preparation

In a large soup pot coated with cooking spray, saute onions and bell pepper

over medium-high heat 3 to 4 minutes or until onions are translucent. Add

ground bee and garlic and cook 5 minutes, stirring to break up chunks, oruntil bee is no longer pink; drain o any at.

Add chili powder, cumin, and oregano and cook, stirring constantly, 2 minute

Add tomatoes and green chilies and remaining ingredients except garnishes

Bring mixture to a boil, reduce heat and simmer 20 minutes. Serve with

garnishes.

Main Dishes: Hearty Beef-and-Beer C

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Bourbon PorkTenderloinServes: 4

Sometimes Marinades are a great way to

enhance the avor o meats and vegetables

without adding extra at. Don’t marinate

the pork any longer than 6 hours, or you’ll 

overpower the wonderul avor o the meat.

Ingredients

2 pounds pork tenderloin

6 tablespoons lite soy sauce1 /4 cup bourbon

3 tablespoons Worcestershire sauce

2 tablespoons canola oil

2 teaspoons minced garlic2 tablespoons brown sugar

2 teaspoons reshly cracked black pepper

Vegetable cooking spray

Preparation

Remove silver skin rom tenderloin, leaving a thin layer o

at covering the tenderloin.

Whisk together soy sauce and remaining ingredients

in a shallow dish or bowl. Add pork and turn to coat in

marinade. Cover and rerigerate up to 6 hours.

Remove pork rom marinade, discarding marinade. Allow

pork to rest at room temperature 30 minutes beore

cooking.

Heat charcoal, gas, or indoor grill to medium-high heat.

Pat pork dry and lightly spray with vegetable cooking

spray. Place on grill and cook 8 to 10 minutes per side or

until thermometer inserted into thickest portion registers

155 degrees F. Remove rom grill and allow to rest,

uncovered, or 10 minutes beore slicing.

Chicken PosoleServes: 4 to 6

Using a rotisserie chicken rom your local 

 supermarket helps lighten up traditional 

 posole, which is usually made with pork 

 shoulder. Simmering the bones in chicken

broth will help retain even more avor.

Ingredients

1 3- to 4-pound ully-cooked rotisserie chicken

1 (32-ounce) container at-ree, less-sodium chicken bro

Vegetable cooking spray

1 large onion, chopped

2 teaspoons chopped garlic

2 to 3 teaspoons chili powder

1 teaspoon cumin1 /2 teaspoon dried oregano

1 (29-ounce) can white hominy, drained

1 (4-ounce) can diced green chiles

Garnish: minced onion, resh cilantro, sliced radishes, an

lime wedges

Preparation

Remove meat rom chicken and place bones and skin in

a large saucepan, reserving meat. Add broth and bring

mixture to a boil, reduce heat and simmer or 30 minute

Strain broth, discarding bones and skin, and skim any a

rom the surace.

In a large Dutch oven or soup pot coated with vegetabl

cooking spray, saute onions over medium heat 3 to 4

minutes or until translucent. Add garlic, chili powder,

cumin, and oregano and cook 30 seconds or until

ragrant. Stir in reserved broth and chicken meat and

bring to a simmer. Add hominy and green chiles and co

5 minutes. Garnish individual servings with onion, cilant

radishes, and lime wedges.

Main Dishes: Bourbon Pork Tenderloin // Chicken Po

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Main Dishes: Ginger Chicken Salad // Winter Riga

Ginger Chicken SaladServes: 8

This salad is a quick and easy way to get 7 

immune boosting oods in one delicious dish.

Ingredients2 large navel oranges

1 (10-oz.) package resh baby spinach

3 cups chopped cooked chicken (about 1 rotisserie

chicken)1 /2 cup roasted red pepper strips

Creamy Orange Ginger Dressing (recipe ollows)1 /2 toasted sliced almonds

Preparation

Remove zest rom one orange and reserve or dressing.

Peel oranges and cut into segments, reserving juice or

dressing, i possible. Place orange segments in a large

salad bowl along with spinach, chicken and red pepper

strips. Add 1/2 o the Creamy Orange Ginger Dressing and

toss lightly to coat evenly. Sprinkle almonds evenly over

top and serve immediately with remaining dressing on the

side.

Winter RigatoniServes: 6

Pre-crumbled goat cheese doesn’t melt 

as easily as resh goat cheese. So i you’re

looking or a little creaminess, use two

3-ounce logs o resh goat cheese.

Ingredients

1 pound rigatoni pasta1 /2 pound mild Italian sausage

1 tablespoon olive oil

1 small onion, chopped

2 cloves garlic, crushed

2 pounds broccoli forets

1 cup roasted red pepper, chopped2 /3 cup water

Salt and pepper, to taste

1 (5-ounce) package goat cheese, crumbled

1 lemon, cut into wedges

Preparation

Cook pasta according to package directions.

While pasta is cooking, saute sausage in olive oil in a lar

skillet over medium-high heat until cooked halway. Add

onions and continue cooking until sausage is ully cook

and onions are tender. Add garlic and cook 30 seconds

Drain oil rom skillet.

Return skillet to medium-high heat. Add broccoli, red

pepper and water to skillet. Cover and cook 2 minutes.

Remove cover and cook until water is evaporated and t

broccoli forets are tender.

Toss pasta and broccoli mixture together just until

combined. Sprinkle goat cheese evenly over top and

serve with lemon wedges.

Ginger DressingMakes about 2/3 cup

1

 /2 cup plain yogurt2 tablespoons resh orange juice

2 teaspoons honey

1 teaspoon grated orange peel1 /2 teaspoon chopped ginger

salt and pepper, to taste

Whisk all ingredients together and rerigerate until

ready to use.

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Sides

Garlic MushroomsServes: 8

This dish is a great appetizer or any party because it can

be made hours ahead o time and served either hot or room

temperature. Letovers can be tossed with pasta or used as

a flling or omelets.

Ingredients

1 /4 cup extra virgin olive oil, divided1 /4 cup chopped garlic

3 tablespoons all-purpose four1 /2 to 1 teaspoon crushed red pepper fakes

2 cups vegetable broth or stock

2 tablespoons orange juice3 tablespoons chopped resh parsley

1 pound resh button mushrooms, washed and quartered

Preparation

Heat 3 tablespoons olive oil in a large skillet set over medium-low heat;

add garlic and cook just until ragrant, about 5 minutes. Be careul to not

let garlic brown. Stir in four and red pepper fakes and cook 1 minute; add

broth and cook, stirring constantly, until thickened and mixture just begin

to boil. Remove rom heat and stir in orange juice and 2 tablespoons pars

and set aside.

Heat remaining 1 tablespoon olive oil in a large skillet set over high heat.

When oil just begins to smoke add mushrooms in a single even layer. Do n

stir mushrooms until they begin to brown; gently stir and continue to coo

or 5 minutes or until well browned.

Add mushrooms to garlic sauce and cook 5 minutes over medium-high he

Pour mushrooms and sauce in a serving dish and sprinkle with remaining

parsley. May be served hot or at room temperature.

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Beverages

Blushing MaidServes: 1

For a sweeter cocktail you can easily use resh orange juice

but i a more dramatic cocktail is what you’re seeking, try 

using blood oranges in place o the pink graperuit. They ar

in season rom November to April in the U.S.

Ingredients1 /2 cup reshly squeezed pink graperuit juice

1 /4 cup citrus favored vodka1 tablespoon grenadine

Preparation

Combine graperuit juice and vodka in a cocktail shaker lled with ice. Sha

or 30 seconds or until well chilled. Pour into a chilled martini glass. Slowly

pour grenadine against the inside edge o the glass allowing it to settle to

the bottom.

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15

Beverages: Quick Ginger B

Quick Ginger BeerServes: 1

I you think this is anything like wimpy ginger ale, think again

With a healthy dose o ginger, Quick Ginger Beer packs quite

a bite. For a less intense drink, cut back on the amount o 

 syrup, or use a lemon-lime sot drink in place o the sparklingwater.

Ingredients

1 lime

1 cup water

1 cup sugar

1 (4-inch) piece o ginger, roughly chopped

Sparkling water or club soda

Preparation

Remove zest rom lime and nely chop; squeeze juice rom lime into a largesaucepan. Add water, sugar and ginger and bring to a boil over medium-hig

heat. Reduce heat to medium-low and simmer 5 minutes; remove rom heat

and allow to steep or 1 hour. Strain mixture and chill until ready to use.

Pour 2 to 4 tablespoons o the syrup into a tall glass lled with ice; ll with

sparkling water and stir to combine.

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16

Desserts

Low-Fat Raspberry CheesecakeServes: 6 to 8

Ingredients

1 cup graham cracker crumbs

1 tablespoon butter, melted

2 cups 1% low-at cottage cheese

2 8-ounce packages 1 /3 Less Fat “Neuchâtel” cream cheese, sotened1 /2 cup sugar

1 teaspoon vanilla extract1 /2 teaspoon almond extract

2 large egg whites

1 large egg1 /4 cup all-purpose four1 /2 cup resh raspberries

1 tablespoon brandy

Garnish: resh raspberries

Preparation

Preheat oven to 450°. Combine graham cracker crumbs and butter and

press into bottom o a 9-inch springorm pan.

Process cottage cheese in a blender until smooth. Pour into a medium-

size bowl, add cream cheese, sugar and extracts and mix with an electric

mixer until smooth. Add egg whites and egg, 1 at a time, beating just

until combined ater each addition. Add four and mix on low just until

combined. Pour mixture into pan.

Lightly mash raspberries and brandy. Spoon mixture onto cheesecake

and swirl with the tip o a knie. Bake 15 minutes at 450° then reduce

temperature to 250°; bake 45 minutes more or until just set.

Remove rom oven and set on wire cooling rack. Immediately run a sharp

knie around the edge and allow to cool. Cover and rerigerate until ready

serve.

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Desserts: Green Tea Granita // Tangerine Yogurt Sor

Green Tea GranitaServes: 8 to 10

I you don’t have a ood processor or just like

a more coarse texture, scrape the surace o 

the rozen granita with a sturdy ork or spoon

ater it has rested at room temperature or 30minutes.

Ingredients

8 cups water

1 (3-inch) piece resh ginger, roughly chopped1 /3 cup lemon juice

3 tablespoons green tea leaves

1 3 /4 cups sugar

Preparation

Bring rst 3 ingredients to a boil in a large saucepan.

Reduce heat to low and simmer 5 minutes. Remove rom

heat and allow mixture to cool 5 minutes.

Add tea to ginger mixture and steep or 3 minutes. Add

sugar and stir 2 minutes or until dissolved. Strain mixture

into a 13- x 9-inch glass baking dish and allow mixture to

cool to room temperature beore placing in reezer or at

least 8 hours.

30 minutes prior to serving, remove dish rom reezer and

let stand at room temperature. Roughly chop granita intolarge pieces. Process 1 /4 o the granita in a ood processor

just until smooth; place in serving bowl. Repeat with

remaining granita chunks. Serve immediately or place in

reezer until ready to serve.

Tangerine Yogurt SorbeServes: 6 to 8

One large navel orange or pink graperuit ma

be substituted or the tangerines. Pasteurize

egg whites can be ound next to the eggs in

 your supermarket.

Ingredients

1 /4 cup pasteurized egg whites

2 cups plain yogurt (preerably Greek-style)1 /2 cup granulated sugar

Juice o 2 tangerines

PreparationBeat egg whites in a large clean bowl until oamy, abou

30 seconds. With mixer running, slowly add sugar, then

beat at high speed until sti peaks orm. Gently old

yogurt and tangerine juice into egg whites, taking care

not over mix.

Pour mixture into reezer container o an ice-cream mak

and reeze according to manuacturer’s instructions.

(Instructions and times will vary.)