Monday, December 01, 2008

Cranberry Goodness


Buying a 5 pound bag of cranberries seemed like a good idea at the time. After all, they are only available seasonally, right? The Thanksgiving cranberry sauce we made barely made a dent in that bag! So, I've been trying out lots of different cranberry recipes to use up all this wonderful fruit. I thought I would share a few of them.

Cranberries are also an anti-oxidant super food, s
o I can feel good about baking and cooking up that cranberry goodness! Here are some of my favorite recipes of the week. They are kind of hard to read in this format, but you can view a pdf version HERE.


Reduced Fat Cranberry-Almond Scones

Low in fat, these semi-sweet scones are packed with the goodness of cranberries and almonds that make this a healthy sweet treat any tim
e of the day!

Ingredients
1 cup all-purpose flour
1 cup whole wheat flour
1/2 cup raw or brown sugar (or more if you like them sweeter)
3 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1 cup chopped cranberries
1/2 cup almonds or walnuts - chopped
2 tbsp butter or margarine
1/2-3/4 cup milk (or half buttermilk and half milk)

Directions

Preheat oven to 425 degrees.

In a pan sprayed with olive oil spray, cook cranberries on medium heat until tender and reduced by about half. Let cool.

Meanwhile, in a bowl, whisk together flour, brown sugar, baking powder, baking soda and salt. Cut in butter with a pastry blender or two knives until mixture resembles coarse crumbs. You can even do this with your fingertips. Stir in the cranberries and walnuts, then slowly add the milk, just until the dough is moistened. Make a tough dough like cookies.

On a lightly floured surface, knead the dough gently, 5 to 10 times. Pat into a 1-inch-thick round. Cut into 16 wedges with a buttered knife; place on a baking sheet, 2 inches apart.

Bake until golden brown, 12 to 15 minutes, at 425 degrees. Let cool on a wire rack before trying to remove them.


Nutrition per serving: Calories 121; fat 3.2 mg; fiber 1.8 g; protein 2.9 mg


Broiled Tilapia with Cranberrry-Tarragon Sauce

Broiled Tilapia

Ingredients:
4 4-oz boneless fish fillets (Tilapia, Flounder, etc)
1 tsp fresh tarragon, minced
1 tsp paprika
salt and pepper to taste
1/2 lime, cut in 4 thin slices
juice from the other half of the lime

Directions:
ONE: Preheat broiler to high
TWO: Place fillets in shallow baking dish and sprinkle with salt, pepper, paprika, and tarragon. Lay a slice of lime in the middle of each fillet.
THREE: Place baking dish 5-6 inches away from broler. Broil fish for 8-10 minutes, or until cooked through, but still moist. Drizzle with lime juice. Serve topped with Cranberry-Tarragon sauce.

Cranberry-Tarragon Sauce

This delicious sauce can be made ahead of time and simply reheated when you need it.


Ingredients:

1 tsp fresh garlic, minced
1 tsp fresh onion, minced
1 1/2 cups cranberries
1 Tbsp water

1/2 tsp fresh tarragon, or to taste
1/8 tsp salt
1/8 cup maple syrup, or to taste
2 tsp fresh lime juice

Directions:
In medium sauce pan over medium-high heat cook onion until onion is translucent and a bit browned, about 5 minutes. Add garlic and cook a minute more. Add cranberries, water, tarragon and salt and cook for about 5 minutes. Reduce heat to medium-low, stirring occasionally, and cook until thickened and reduced, abut 20 minutes.

Remove from heat, whisk in maple syrup and lime juice. Serve over tilapia.

Nutrition for 4-oz fillet and 1 1/2 Tbsp sauce: Calories 210; Fat 2.5 g; Fiber 2 g; Protein 31 g; sodium 240 mg; cholesterol 75 mg



Fruited Curry Chicken


Ingredients:
Olive oil or cooking spray
1 apple, diced
1 pear, diced (or use an extra apple if you don't have pears on hand)
1 small onion, diced
1/2 jalapeno pepper, chopped
2 Tbsp gingerroot, chopped
1/8 cup unsalted cashews
1 tsp cumin
1/4 tsp sea salt
1/2 cup low sodium chicken broth
1/2 cup fresh or frozen cranberries
3 boneless chicken breast
Fresh parsley (optional)

Directions:
Season chicken with salt and pepper to taste. Spritz a large pot with cooking spray and heat over medium heat. Add chicken and 1/2 of the onion and cook on both sides. Remove from pan and keep chicken warm. Next, add fruit (except cranberries), remaining onion, pepper, ginger, cashews, curry, cumin, and salt. Cook until softened, about 5-7 minutes. Add broth and cranberries and mix well. Add chicken back in and spoon some of the mixture over the top. Simmer for 5 minutes and turn chicken over. Simmer another 5-10 minutes, or until chicken is no pink. Garnish with parsley, if desired.

This is great served on a bed of brown rice.

Nutrition info: Calories 226; Total fat 5 g, Fiber 6 g, Protein 9 g, sodium 321 mg, cholesterol 44 mg.


If you have any favorite recipes containing cranberry, I'd love to link them here.

Happy cooking!

1 comment:

Kysha said...

These sound really great! Thanks for sharing.