The Becoming Center hosted a healthy dining demonstration with nutritionist John Fairchild and executive chef Gary Sugalski from Sodexo. Members enjoyed, and learned how to make Portobello Caesar Salad, and our own salad dressing!

Here are the recipes and tips:

Portobello Caesar Salad

Ingredient List
Portobello Mushrooms
Fresh Asparagus
Cherry or Grape Tomatoes
Romaine Lettuce
Low fat Caesar Dressing (alternate roasted pepper dressing- recipe below)
French bread – small round—toasted
Fresh Grated Parmesan or Asiago
Canola oil
Balsamic vinegar (optional)
Juice of fresh lemon

Methodology
• Sauté vegetables over medium high heat in a lightly oiled pan. Mushrooms can be marinated in balsamic vinegar prior to use (remove stem and gills)
• Rinse romaine and pat dry well. Mix in dressing and plate. Top with hot vegetable mix, grate cheese over top, garnish with bread and lemon juice.

Food Tips
• Mushrooms should have earthy smell. Dry in feel and firm. Do not rinse (wipe clean with paper towel). Store in refrigerator up to one week (covered with dry paper towel, not enclosed—needs air). Can be frozen for future use. Remove gills (demo). Has slight bitter taste and mucky color when added to other foods. Mushrooms- 26 calories, 2.5 protein, 5 carbs, high in Thiamine, B6, Iron, Magnesium and zinc.
• Balsamic Marinade (to add flavor) – grape reduction-notes of honey, figs, raisin, caramel and wood. Low sodium but high percentage is sugar. Based on age-look for 12years or more. Young variety is cheaper-just look for “tradizionale” and not red wine vinegar plus coloring.
• Lemon – 15 calories, flavonoids, vit C, folate, and potassium. Don’t ripen after picked.

 Recipe for the Roasted Red Pepper Salad Dressing:

Roasted Pepper Dressing – 50 calories for 2 Tbls.

Fresh peppers (toss in oil, salt and pepper, wrap loosely in foil or put in oven safe dish) 450 degree broiler, broil until they are charred turning once….remove from oven, place in bowl and cover with plastic wrap – allow – to steam for 15 minutes, then cut open, remove seeds and scrape off as much skin as possible using a knife, some skin is ok

Ingredients:
1 large roasted red pepper
1 tsp dijon mustard
1 garlic clove
the juice of 1 lime or lemon (acidic instead of vinegar)
2 tbs low fat sour cream (greek yogurt or buttermilk)
small bunch of washed cilantro leaves or pinch dried
1/2 tsp kosher salt
fresh black pepper or Worcestershire sauce
3/4 cup Thoughtful Harvest Extra Virgin Olive Oil

Blend all ingredients except oil for 20 seconds, then remove top of blender while still running…drizzle in 3/4 c extra virgin olive oil slowly to form an emulsification..

To make reduced calorie:
1 pepper
2 tsp yogurt
1 T balsamic vinegar
1 tsp lemon juice
1 tsp Dijon
Garlic, salt, pepper
Basil, thyme or cilantro

• Peppers. 25 calories (medium). 2 grams fiber and Vitamin C galore. Good source of Vitamin A and beta-carotene.

 

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