Stratford University, The Chef's Recipe Collection
 


 
 

Nachani (Millet) Porridge
(Fat, lactose and gluten free, high in calcium and fiber)
By Chef Vaishali Chitnis, Stratford University

Breakfast porridge for kids 6 months and older.
6 servings
3/4 Cup: Nachani flour
4 Cups: Water
1/2 Cup: Sugar or Brown Sugar
1 Teaspoon: Vanilla extract

Combine all the ingredients in a non-stick pan in smooth thin batter.

Cook on medium low heat, stirring continuously till it
thickens to custard like consistency.
Serve warm.

Variations:
Add 1/4 cup of dried fruits.
Add 1/4 cup chopped almonds for texture (not a fat-free option)

 

  
 

Caribbean Chicken Salad (recipe serves 2)
By Chef Susannah Lee, Stratford University


Chicken:
2 6oz boneless, skinless chicken breasts
2.5 tsp. Jerk Seasoning (try Nantucket Off-Shore Rasta Rub)
Dressing:
2 cups fresh or frozen mango
1.5 cups orange juice
1/2 small red onion
2/3 Tbsp honey (depending on sweetness of mango)
1/4 cup cider vinegar
1 cup canola oil
1-2 Tbsp kosher salt
1-2 Tbsp cracked black pepper
Other Salad Components:
1 head romaine lettuce, ripped into bite-sized pieces
1/4 cup diced red and green peppers
1/3 cup diced pineapple
1/3 cup dices mango
Thinly sliced red onion
2 Tbsp toasted coconut flakes (in 375F oven, on cookie sheet – will take less than 10 minutes, so watch carefully!)

Prepare dressing: In a blender or food processor, puree mango, orange juice and red onion together. Add honey and continue to process. While processing, pour in a steady stream of oil and vinegar. Adjust seasoning with salt and pepper. Refrigerate dressing – flavor keeps for 7-10 days.

Prepare Chicken: Thoroughly wash and dry chicken breasts, then rub with seasoning. Heat a cast iron griddle and when it is very hot, spray with a low calorie cooking spray. Sear on each side for about 3 minutes. The minimum internal temperature should be 160F. Allow chicken to rest at least 5 minutes before slicing on the bias.

Prepare Salad: Toss salad components together with dressing in a large bowl. Chicken can be sliced and served on top while its hot, or can be chilled first and tossed with the rest of the components. Enjoy!

 

  
 

Bittersweet Chocolate Mousse a l’Orànge
from Cooking Light
By Chef James Sinopoli, Stratford University

Fresh orange sections are toped with a thick chocolate mousse for a unique presentation. The mild bitterness of orange rind and bittersweet chocolate temper the sweetness of this easy dish. You can prepare the dessert up to a day ahead.

1/2 cup sugar
7 tablespoons unsweetened cocoa
2 tablespoons Grand Marnier (orange-flavored liquor)
1 teaspoon grated orange rind
1/2 teaspoon vanilla extract
Dash of salt
2 (12.3-ounce) packages reduced-fat silken tofu, drained
3 ounces bittersweet chocolate, chopped
3 oranges, peeled and sectioned

Combine the first 7 ingredients in a blender or food processor; process mixture until smooth.

Place chopped chocolate in a small microwave-safe bowl. Microwave at high 1 minute or until almost melted; stir until smooth. Add chocolate to tofu mixture; process until smooth.

Divide orange sections evenly among 6 bowls or parfait glasses; top each serving with 1/2 cup mousse. Cover and chill at least 1 hour.

 

  
 

Gumbo 4 Your Health
Pat Lawson Muse, NEWS4 & Chef Glenn Walden, Dean of Culinary Arts, Stratford University
Servings:10
Preparation Time: 25 minutes
Start to Finish Time: 2 Hours
Traditionally, Gumbo is flavored with a very dark brown roux, which is made by cooking equal parts oil and flour until dark brown.

To reduce the fat in the recipe, the flour may be cooked in a non-stick skillet until dark brown, or baked in the oven stirring every 5 minutes until dark brown. This time-consuming process may be done a day in advance.

10 ounces chicken breast
Salt and pepper
6 ounces smoked sausage link, 1/2" thick
8 ounces onion, dice, 1/2"
4 ounces green bell pepper, dice, 1/2"
8 ounces celery, dice, 1/2"
2 Tablespoons garlic minced
1/2 cup flour browned
2 cups okra, frozen, sliced
1-1/2 cups tomatoes, canned, diced
5 each beef bouillon cubes
4 cups water, hot
8 ounces Worcestershire sauce
1/2 cup parsley, chopped
2-1/2 teaspoons hot sauce, crystal
6 each green onions, sliced
2 Tablespoons parsley, chopped

Heat a non stick skillet. Season the chicken with salt and pepper. Cook the chicken until browned on both sides, remove, let cool and dice. Add the sausage and cook until browned, remove.

Add the onion, green peppers, celery and sauté for 3-4 minutes. Add the garlic and cook until fragrant. Stir in the browned flour.

Add the okra, diced tomatoes, beef bullion, hot water, Worcestershire sauce, parsley, hot sauce, diced chicken and sausage.
Cover and simmer for 1 hour.

Just before serving stir in the green onions and chopped parsley.
Serving Ideas: Serve with cooked rice.

 

  
 

Healthier Gluten Free Crispy Treats
By Chef Charleen Heubner, Stratford University

Yield 12 small squares or 9 large ones
1/2 cup natural peanut or almond butter
1/2 cup rice syrup
1/2 tsp vanilla extract
3-1/2 cups puffed rice or puffed quinoa
1/2 cup dried apricots, finely chopped

Lightly grease an 8 inch square cake pan.

Place the nut butter, vanilla extract and rice syrup in a bowl and place over a pot of simmering water (double boiler) and heat till hot.

Remove from heat and quickly stir in the puffed rice and chopped apricots.

Pour into the prepared cake pan and push the mixture down to fill up the edges and smooth out the top.

Let cool before cutting.

 

  
 

Healthy Chili
By Margaret Snow Stratford University Graduate

Ingredients:
1 lb lean ground beef
1/2 chopped onion 1 to 2 T chopped fresh jalapeño, stems, seeds and membrane removed
14.5 oz can no-salt added stewed tomatoes, undrained
15 oz can no-salt added pinto beans, undrained
1/2 c water (more as needed)
1/4 c stout beer (regular, light or non-alcoholic)
1 T no-salt added chili powder
2 t ground cumin
1/2 t dried oregano, crumbled
1/4 t salt
1/8 t pepper
1/8 t cayenne (optional)

Cook beef over high heat until brown, about 3 to 4 minutes, stirring frequently.

Put beef in a colander and rinse with hot water to remove excess fat, drain well. Wipe out pot with paper towels.

Reduce heat to med-high, Return beef to pot and add onion and jalapeno. Cook for 2 to 3 minutes, or until onion is translucent, stirring occasionally.

Stir in remaining ingredients. Reduce heat and simmer, covered for 1 hour 30 minutes. Add water as needed for desired consistency.

Serves 4, 1c per serving

 

  
 

Quinoa and Black Bean Salad
By Chef Gordon Carlson, Stratford University

1 cup uncooked quinoa, rinsed well
2 cups water to cook the quinoa
1 teaspoon salt
1-1/2 cups cooked black beans*
1 cup tomato concasse**, small dice
1/4 cup red onion (more or less), small dice
1/2 cup red pepper, small dice
1/2 cup green or yellow pepper, small dice
2 teaspoons jalapeño, or any chile you like, minced
2 tablespoons cilantro, minced
2 tablespoons spring onions, minced
2 cloves garlic, minced
1 teaspoon ground cumin seed
1/2 teaspoon ground coriander seed
1 each line. Zest and juice
Salt and pepper to taste

Rinse Quinoa. Boil the water with 1 teaspoon of salt. When water is boiling, add quinoa, cover and simmer about 10-15 minutes, until all the water is absorbed, the grain is tender and the bran has bloomed. Cool 15 minutes.

Follow the cutting directions the rest of he ingredients can be combined together and mixed well.

When the quinoa has been cooked and cooled add it to the rest of the salad.

Chill, adjust seasoning, and serve.

Serving Ideas: this can also be served as an entrée.

Notes: *Any cooked or canned beans can be substituted. Be sure to rinse canned beans well before use. **If good fresh tomatoes are not available, use canned diced tomatoes, but drain them before use. The addition of dried fruits adds a wonderful flavor component.

 

  
 

Silken Tofu Mango Almond-Pecan-Walnut Parfait
Chef Yolanda Hawthorne, Executive Chef, The Sport Club in DC
(Yield:20 9oz Containers)

Crust:
1 cup toasted almonds
1 cup toasted pecans
1 cup toasted walnuts
1/2 cup tamarind
1/3 cup honey

Filling:
6 cups coarsely chopped fresh mango (about 8)
1 container of mango puree (16 oz)
4 1 pound containers of silken tofu
10 dates pitted and chopped

For Crust:
In a food processor, chop the nuts until they are uniformly very fine.

Gradually add the tamarind-honey syrup, just enough for the nuts to meal together. Set aside in a bowl.

For Filling:
In a blender, place the mango pieces: blend until smooth. Add the silken tofu.

Add the mango purée/juice, dates or raisins. Process until smooth. Blend until you get pudding-like results.

Set out 20 9oz squat cups and layer with the crust mixture (approx. 2-3 tablespoons) pressed at the bottom of each cup.

Fill the cup to the top with mango-tofu filling.

Garnish with some of the crust mixture on top.

 

  
 

Non-Fat Eggless Flan

1 can Non-fat evaporated milk
1 can Non-fat condensed milk
1 cup Non-fat milk powder
1 Cups Non-fat yogurt
1/4 tsp Cardamom
1 pinch Saffron

Heat oven to 425 degrees. Combine the first four ingredients. Pour the mixture in a 15x9 baking dish. Sprinkle the top with cardamom. Bake at 425 degrees for 5 min. Turn the oven off and leave the pan inside the oven for 4 hours. Remove the pan and chill before serving.

 

  
 

Tofu Vegetable Stir Fry

1 block Tofu rinsed and cut in 1 inch cubes
3-4 tbsp Low sodium soy sauce
1 tbsp Garlic Powder
1 tbsp Onion powder
1 1/2 tbsp Olive oil

Heat oven to 450 degrees. Toss tofu with soy sauce making sure each cube is coated. Add spices and toss. Add olive oil and toss. Spread tofu on cookie sheet and bake for 10 minutes. Turn each piece over and bake for another 10-12 minutes until tofu is brown and crispy on sides.

1 cup broccoli florets
2 medium carrots sliced
1 medium onion sliced in strips
1 medium green or red bell pepper, seeded and sliced in strips
1 clove garlic, minced or 1/2 teaspoon garlic powder
2-3 tbsp low sodium soy sauce
1tbsp olive oil

Heat olive oil in a pan, when hot add carrot, onion, and garlic. Keep flame medium high and continuously stir vegetables. After 5 minutes add: broccoli, ginger root and water chestnuts. Then add the soy sauce. Add tofu and stir fry for 5 more minutes and add 1 tablespoon of water, cover and remove from heat.

Substitutes:
Chop or shred leftover cooked chicken and add with the broccoli
Cooked shrimp added with the broccoli
Toss with sweet and sour sauce
Toss with barbecue sauce

 

  
 

Turkey and Wild Rice Soup

2 tsp margarine
1 cup carrot, finely diced
1 cup onion, finely diced
1/2 cup celery, finely diced
1 cup mushrooms. Sliced
1 clove garlic, minced
2 Tbsp all purpose flour
3 14.5 oz cans fat-free reduced sodium chicken broth
1/4 tsp dried thyme
1 bay leaf
2 cups roasted turkey breast, chopped
1 cup uncooked wild and long grain rice
1/2 evaporated fat -free milk
1/4 tsp salt (optional)
1/4 tsp ground black pepper

Heat margarine in a large soup pot over medium-high heat. Add carrots, onion, celery and mushrooms and sauté until beginning to brown. Add garlic and sauté for 1 more minute. Add flour, stirring constantly, and cook for 1 minute. Add chicken broth and stir. (Make sure to scrape the brown bits on the bottom of the pan). Add thyme, bay leaf, turkey and rice; bring to a boil. Reduce heat to a simmer, cover and cook for 25 minutes. Add evaporated milk, bring to a boil for 1 minute. Add salt and pepper. Remove bay leaf before serving.

 

  
 

Fudgy Chocolate Walnut Squares…

Ingredients:
Vegetable oil spray
3 oz Reduced fat thin chocolate wafer cookie crumbs or chocolate graham cracker crumbs (about 10 wafers or 8
graham cracker squares)
1 cup sugar or 1/2 cup Splenda
3/4 cup fat free evaporated milk
1/2 light corn syrup
3 Tbsp Unsweetened cocoa powder (Dutch process preferred)
3 Tbsp semisweet chocolate chips
6 oz egg substitute equivalent to 3 eggs
2 Tbsp chopped walnuts

Preheat oven to 350 degrees. Spray a 9 inch pie pan with vegetable oil spray. Using your hands, pat crumbs on the bottom of pie pan. In a medium saucepan, whisk together sugar, milk, and corn syrup; cook over medium heat until sugar has dissolved, 3 to 4 minutes, whisking occasionally. Remove from heat. Whisk in cocoa powder and chocolate chips. Let mixture stand for 5 minutes, whisking occasionally to help it cool slightly. Whisk egg substitute into chocolate mixture until smooth; pour into pie pan. Sprinkle with walnuts. Place pie pan on a baking sheet. Bake for 35-40 minutes or until center is set (doesn’t jiggle when pie is gently shaken) Let pie cool on cooling rack for 30 minutes. Serve warm or chilled.

Cooks Tips:
Use the dark slender cookies as a creative garnishes. Here are just a few ideas; insert a whole wafer on top of a scoop of nonfat frozen yogurt, break wafers into irregular pieces and arrange them on a low-fat custard pie, or sprinkle crumbs over pudding made with fat-free milk.

 

  
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