Top Winner of CanolaInfos Recipe Contest with Dietitians Announced
WINNIPEG, MB Dietitians dont just talk about eating healthfully, they make healthy foods, too. Members of the American Dietetic Associations (ADAs) Food and Culinary Professionals (FCP) practice group participated in a 2008 Fast, Fresh & Flavorful recipe contest sponsored by CanolaInfo. Cash prizes were awarded to the top three submissions that were both healthy and delicious.
Criteria for the contest recipes were that they must include at least 2 tablespoons of 100 percent pure canola oil, use 12 or fewer ingredients that are readily available and be low in calories, total and saturated fat, sodium and cholesterol per serving.
Linda Simon, personal chef and registered dietitian in Janesville, Wisc., won the grand prize with her White Fish with Herb Duxelle recipe. She received an all-expense paid trip to the ADA annual meeting and $1,000 for her fish and veggie creation made with canola oil. Her award was announced at the FCP reception on Oct. 26 at the Cooking and Hospitality Institute of Chicago.
Canola oil is my go-to oil, Simon says. I use it for baked goods, entrées and even healthy treats. Its neutral flavor easily combines with everything. And since it has a healthy fat profile, I feel great about choosing canola oil.
Runners up in the contest were registered dietitians Kristina Keilson of The Woodlands, Texas, and Kim Galeaz of Indianapolis, Ind. Keilson won the best vegetarian entrée with her Barley and Carmelized Veggies recipes. Galeaz topped the side dish/snack food category with her Asian Sweet and Sour Bean Salad. They each received $500. All contest winners had their recipes published in the 2009 CanolaInfo calendar and online at www.canolainfo.org.
Canola oil is the perfect choice for my recipe because its very heart-healthy, just like all the other ingredients in the salad, says Galeaz. And because canola oil has a light flavor, it blends well with rice vinegar, allowing the Asian twist to stand out.
I use canola oil because it is a natural oil that provides me with an economical way to cook without a lot of saturated fat, adds Keilson. I love the fact that it is versatile and I can use it for stir-fries, baking or anything else I want to try, and that it is better for my heart.
White Fish with Herbed Duxelle
Recipe by Linda Simon, RD and grand prize winner of the CanolaInfos Fast, Fresh and Flavorful Recipe Contest for the Food and Culinary Practice Group of the American Dietetic Association.
This family pleasing recipe uses mild flaky tilapia, veggies and heart healthy canola oil. It is a quick, nutritious and tasty dish; perfect for busy weekday dinners.
1 package (8 oz./225 g) fresh mushrooms 1
1 shallot, finely chopped 1
4 green onions, chopped 4
2 Tbsp chopped fresh parsley 30 mL
1 tsp chopped fresh thyme 5 mL
Salt and pepper to taste
¾ cup dry breadcrumbs 175 mL
2 Tbsp canola oil 30 mL
1 can (14 oz./398 mL) crushed tomatoes 1
1 Tbsp balsamic vinegar 15 mL
1 ½ lbs white fish 750 g
1. Preheat oven to 400 F (200 C).
2. In a food processor, mince mushrooms until finely chopped. In a large dry saucepan, cook mushrooms over medium heat until the moisture is gone and mushrooms are lightly browned, about 5 minutes.
3. Remove from heat and add shallots, green onions, parsley, thyme, salt and pepper, breadcrumbs and canola oil. Mix well. Set this duxelle mixture aside.
4. Spread crushed tomatoes in a lightly oiled 9 x13 inch (22 x 33 cm) baking pan. Stir in balsamic vinegar. Place fish fillets on top of tomatoes. Spoon duxelle mixture over fish, covering fillets.
5. Bake for 15 20 minutes until fish flakes easily with a fork and the mushroom mixture is lightly browned.
Yield: 6 servings.
Based on 6 serving:
Calories 240, Total Fat 8 g, Saturated Fat 1.5 g, Cholesterol 55 mg, Sodium 350 mg, Carbohydrate 17 g, Fiber 2 g, Protein 27 g
Asian Sweet and Sour Bean Salad
Recipe by Kim Galeaz RD, CD and winner of the CanolaInfos Fast, Fresh and Flavorful Recipe Contest for the Food and Culinary Practice Group of the American Dietetic Association.
Traditional bean salad takes on a new flavor and a nutritional boast with Edamame soybeans and canola oil! The beans add fiber while canola oil adds a healthy fat. Canola oil is low in saturated fat, trans fat free and high in monounsaturated fat.
2 cup fresh, trimmed green beans, cut into 1 ½ inch pieces 500 mL
1 can (16 oz./454 mL) dark red kidney beans, drained and rinsed
1 can (16 oz./454 mL) garbanzo beans, drained and rinsed
1 ½ cups frozen or fresh ready to eat shelled Edamame soybeans 375 mL
¾ cup chopped red onion 175 mL
½ cup rice vinegar 125 mL
½ cup granulated sugar 125 mL
¼ cup canola oil 60 mL
¼ tsp kosher salt 1 mL
¼ tsp fresh ground black pepper 1 mL
1. Cook green beans until crisp tender. Drain.
2. In a bowl, combine kidney beans, garbanzo beans. Stir in Edamame soybeans, red onion and green beans.
3. In a separate bowl, whisk rice vinegar, sugar, canola oil, salt and pepper until thoroughly blended. Pour dressing over bean mixture and stir to coat beans.
Yield: 6 cups or 12 servings.
Based on ½ cup (125 mL) serving:
Calories 160, Total Fat 5 g, Saturated Fat 0 g, Cholesterol 0 g, Sodium 135 mg, Carbohydrate 24 g, Fiber 5 g, Protein 6 g
Barley with Caramelized Vegetables
Recipe by Kristina Keilson, RD and winner of the CanolaInfos Fast, Fresh and Flavorful Recipe Contest for the Food and Culinary Practice Group of the American Dietetic Association.
This recipe is a delicious and healthy way to incorporate vegetables into an easy dinner. Canola oil is used in the sauté and to toast the barley to bringing out its great flavor.
4 cups vegetable broth 1 L
1 Tbsp canola oil 15 mL
¾ cup pearl barley 175 mL
1 Tbsp canola oil 15 mL
1 medium onion, thinly sliced 1
1 red pepper, cut into thin strips 1
1 package (8 oz./200 g) sliced mushrooms 1
1 large clove garlic, finely chopped 1
1 zucchini, halved lengthwise, and cut into thin strips 1
3 Tbsp balsamic vinegar 45 mL
1 Tbsp brown sugar 15 mL
Salt and pepper to taste
1. In medium saucepan, heat broth over high heat to boiling.
2. In second saucepan, heat 1 Tbsp (15 mL) canola oil over medium high. Add barley and toast for 3 4 minutes.
3. Add hot broth to barley, reduce heat to medium-low heat and simmer, uncovered, until barley is tender, about 40-45 minutes. Drain off excess broth. Cover to keep barley warm. 4. Meanwhile in large frying pan, heat 1 Tbsp (15 mL) canola oil. Add onion and sauté about 5 minutes, stirring frequently. Add red pepper, mushrooms and garlic. Continue to sauté over medium low heat 3 4 minutes.
5. Add zucchini, balsamic vinegar and brown sugar and continue to cook about 4 -5 minutes longer. Season with salt and pepper. Serve over barley.
Yield: 4 servings
Based on 4 servings:
Calories 200, Total Fat 6.5 g, Saturated Fat .5 g, Cholesterol 0 mg, Sodium 300 mg, Carbohydrate 23 g, Fiber 3 g, Protein 3 g
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