Recipe Doctor: Elaine Magee MPH, RD

Changing the Way America Eats – One Recipe at a Time

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Recipe of the Month — February

February 16th, 2014 · No Comments

The new Anniversary edition of my best-selling book, TELL ME WHAT TO EAT IF I HAVE DIABETES, is now available!

I’m really excited about this edition–It has a bunch of new sections, including Mediterranean-izing American cuisine, mindful eating is the solution (mindLESS eating is the problem), foods that help prevent high blood sugar, 10 tips to reduce emotional eating, and much more!

So to celebrate the new edition…Here is a recipe from the book!

Simple Salmon Pasta Salad

This is one of my favorite salads! When I grill salmon, I make extra on purpose so I can make this salad the next day with the leftovers.

SalmonPastaSld2

Makes 2 entrée servings

2 cups cooked whole wheat bow tie or rotelle pasta, cooked al dente
1 cup salmon flakes (freshly cooked or grilled salmon fillet or steaks, broken into flakes with fork with no bones or skin)
1 cup crisp-tender asparagus pieces, steamed or microwaved
3 green onions, finely chopped
Dressing:
1 tablespoons light mayonnaise (or similar)
2 tablespoons fat free or light sour cream
1 tablespoon lemon juice
1 1/2 teaspoon Dijon or prepared mustard
1/2 teaspoon dill weed
Black pepper to taste

1. Place pasta, salmon, asparagus and green onions in a serving bowl.
2. Add dressing ingredients to small bowl and blend until smooth. Add to pasta salad ingredients and stir to mix.

Per serving: 345 calories, 26 g protein, 44 g carbohydrate, 8 g fat, 1 g saturated fat, 45 mg cholesterol, 6 g fiber, 218 mg sodium. Calories from fat: 21 percent. Omega-3 fatty acids = 1.3 gram.

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Recipe of the Month – January

January 3rd, 2014 · No Comments

Dutch Apple Fritters

Growing up, my Dutch mom used to make these fried beer battered apple slices on New Years Eve. Man they were good! I remember the essence of beer laced with the tart of apples topped with the sweetness of powdered sugar. This is my pretty awesome attempt at re-creating them (I think she used a mix) and making a healthier version.

AppelFritters

Makes 4 servings

Ingredients:
1/3 cup whole wheat flour
1/3 cup unbleached white flour
1/2 teaspoon apple pie spice (pumpkin pie spice or ground cinnamon can be substituted)
1/2 teaspoon baking soda
1/8 teaspoon salt
12 tablespoons beer (amber type works well)
2 tablespoons canola oil
2 large granny smith apples (or other tart apple), sliced into ¼-inch thick rings and cut out the inside core part (discard the top and bottom slice of the apple)
Garnish: 1 tablespoon powdered sugar (more if needed)

1. Place flours, apple pie spice, baking soda, and salt in a mixing bowl; beat with electric mixer on low speed to blend well. Add the beer and beat on low until a smooth batter forms.
2. Place a medium, nonstick skillet over medium-high heat and add 1 tablespoon of canola oil; tilt the pan to coat the bottom evenly with the oil.
3. When the oil is hot, quickly dip half of the apple rings (about 6), one at a time, into the batter and immediately transfer to the skillet. Let brown on the bottom for about 2-3 minutes. Coat the tops with some canola oil cooking spray then flip the apple slices over with a fork to lightly brown the other side (about 2-3 minutes more). When the fritters are done, use the fork to remove them to a serving plate.
4. Repeat steps 2 and 3 with remaining canola oil, apple slices and batter.
5. Dust the tops of the apple slices with powdered sugar and serve hot!

Per serving: 217 calories, 3 g protein, 33 g carbohydrates, 7.5 g fat, .5 g saturated fat, 4.5 g monounsaturated fat, 2.2 g polyunsaturated fat, 0 mg cholesterol, 4 g fiber, 230 mg sodium. Calories from fat: 31 percent. Omega-3 fatty acids = .7 gram, Omega-6 fatty acids = 1.5 grams.

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Recipe of the Month — December

December 3rd, 2013 · No Comments

I was asked to lighten this up for a good friend, so I thought I would share it with all of you too. They are so easy to make for holiday cookie trays, cookie exchanges or parties.

Better Buckeyes (Better for You)

These are better for you because we are using natural peanut butter (just peanuts with a touch of salt), a lower calorie, no-trans and low saturated fat margarine, plus high anti-oxidant dark chocolate! This recipe also makes slightly smaller balls than the original recipe advises, so people can enjoy the flavor with a smaller sized ball!
Makes about 32 balls

Ingredients
? 1 cup refrigerated creamy natural-style peanut butter (chunky can be used if desired)
? 1/4 cup refrigerated less fat margarine (with 8 grams fat per tablespoon such as Land O Lakes Buttery Spread)
? 1 2/3 cups confectioners’ sugar
? 1 1/2 teaspoon vanilla extract or vanilla paste
? 1 cup bittersweet or semi sweet chocolate chips

Directions
1. Cream peanut butter and margarine in mixer on low speed.
2. Add powdered sugar and vanilla extract and beat until blended.
3. Form mixture into 3/4-inch balls. Refrigerate balls if it’s going to be a while until you dip them in chocolate.
4. Place chocolate chips in glass microwave-safe small bowl and cook on lowest setting of microwave until melted, watching carefully.
5. Dip balls into chocolate with a toothpick to cover balls about 3/4 of the way.
6. Place balls, chocolate side down, on waxed or parchment paper. Refrigerate until being served is preferred.

Per ball: 109 calories, 2 g protein, 11 g carbohydrate, 6 g fat, 1.5 g saturated fat, 0 mg cholesterol, 1 g fiber, 40mg sodium. Calories from fat: 49 percent calories from fat.
[Original recipe, if it makes 32 balls, computes to 120 calories, 7 g fat, 2.5 g saturated fat, and 52 mg sodium per ball]

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Elaine’s Tips for Getting Through the Holidays without Extra Weight or Heartburn

November 25th, 2013 · No Comments

Elaine shares tips for getting through the holidays without extra weight gain or heartburn on KSFO.

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Recipe of the Month – October

October 15th, 2013 · No Comments

I enjoy soy in all forms–edamame, soynuts, soy milk, and tofu–but I’ve never been particularly motivated to create a chocolate mousse using silken tofu. I’m still not sure why I was suddenly motivated to try it last night, but it turned out so well that now I can’t wait to make it again. All you need is a microwave and a mixer too!

Soy Chocolaty Mousse

Makes 4 to 6 servings

Ingredients:
16 ounces silken tofu
3/4 cup bittersweet chocolate chips (semi sweet can be substituted)
1 tablespoon maple syrup or honey
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/2 teaspoon pure vanilla extract

Directions:
1. Add first 5 ingredients to a 4-cup glass measure (or similar micro-wave safe bowl). Stir to blend well. Microwave on DEFROST setting, for about 3 minutes, stirring after each minute, until chocolate is melted.
2. Transfer to large mixing bowl and add vanilla extract. Beat with mixer on medium high speed for about 8 minutes (it will be completely smooth).
3. Spoon evenly into 4 single serving dishes and refrigerate for a minimum of 4 hours. Top with whipped cream if desired!

Per serving (if 4): 221 Calories, 7 g protein, 21 g carbohydrate, 11 g fat, 5.5 g saturated fat, 4.4 g monounsaturated fat, .9 g polyunsaturated fat, 0 mg cholesterol, 2 g fiber, 145 mg sodium. Calories from fat: 44 percent

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Recipe of the Month – September

October 1st, 2013 · No Comments

This is one of my husband’s favorite dinners and right around this time of year when the nights are colder, he starts asking for it. I lightened the original recipe, which used twice the cheese, and called for butter and chicken with the skin.

Original recipe contained 402 calories, 23 grams fat, 11 grams saturated fat, 134 mg cholesterol and 674 mg sodium per serving.

Makes 4 servings

Ingredients:
4 skinless, boneless chicken breasts
1 cup unbleached white flour
1 teaspoon freshly ground black pepper
1 teaspoon salt
1/4 teaspoon cayenne pepper
2 teaspoons canola or olive oil
Canola cooking spray
1/4 cup double-strength or condensed low-sodium chicken broth
1 1/2 ounces prosciutto (4 thin slices)
2 ounces shredded Fontina cheese (about 1/2 cup firmly packed)

Directions:
1. Preheat oven to 400-degrees. Line a 9 x 13-inch baking dish with aluminum foil. Wash the chicken pieces and dry well with paper towels. If desired, place chicken breasts, one at a time, between two pieces of parchment paper and pound with the flat side of a meat mallet until about 1/2-inch thick.
2. Place flour, black pepper, salt, and cayenne pepper in a gallon-size zip-top freezer bag and shake vigorously to blend Add the chicken, one piece at a time, to the bag. Shake the bag again to coat the chicken well.
3. Add oil to large nonstick skillet, spreading it out to cover the bottom of skillet. Over medium heat, when the oil is hot, add the chicken pieces to skillet, lightly coat the tops with cooking spray, and brown the chicken on both sides.
4. Place the chicken in the prepared baking dish, drizzle each chicken breast with 1 1/2 teaspoons of chicken broth, then cover each with a prosciutto slice and sprinkle the Fontina evenly over the tops. Drizzle the remaining chicken broth evenly over the grated cheese.
5. Bake the chicken in the center of the oven for about 25 minutes, or until the breasts are cooked throughout and the cheese is bubbly. Serve with steamed brown rice and vegetables.

Per serving: 267 calories, 34 g protein, 7 g carbohydrate, 10 g fat, 4 g saturated fat, 4 g monounsaturated fat, 1.6 g polyunsaturated fat, 93 mg cholesterol, .3 g fiber, 496 sodium. Calories from fat: 34%. Omega-3 fatty acids = .4 grams. Omega-6 fatty acids = 1.2 grams.

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Elaine Talks Bacon On KSFO!

September 24th, 2013 · No Comments

Ohhh, bacon! Find out what Elaine said about bacon on KSFO!

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Elaine on KSFO-AM Talking Ball Game Snacks

August 4th, 2013 · No Comments

Listen to ELAINE MAGEE on KSFO from 7/16/13 talking ball game snacks.

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Recipe of the Month – July

July 18th, 2013 · No Comments

If you are in the mood to do a little summer baking, here’s a recipe for bakery quality teacakes using your favorite summer jam. I cut the fat and saturated fat in half and reduced the sugar by a half as well from the original recipe.

Makes 8-10 teacakes

Ingredients:
1 1/3 cups whole-wheat flour
2/3 cup unbleached white flour
1/2 cup granulated sugar
1 tablespoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
2 large eggs, higher omega-3 if available
1/4 cup egg substitute or 2 egg whites
1 cup fat free half and half or lowfat milk
1/4 cup canola oil
1/4 cup fat free sour cream or plain or lowfat yogurt

Cinnamon Streusel Topping:
1/4 cup whole-wheat flour
1/4 cup brown sugar, lightly packed
1/2 teaspoon ground cinnamon
3 tablespoon whipped butter (or margarine with 8 grams of fat per tablespoon)

Directions:
1. Preheat oven to 350-degrees.
2. In large bowl, combine whole-wheat flour, white flour, sugar, baking powder, salt and nutmeg.
3. In mixing bowl, beat eggs, egg substitute or egg whites, fat free half and half or milk, canola oil and sour cream or yogurt until blended. Add egg mixture to flour mixture, stirring until smooth.
4. Fill 8-10 paper lined muffins cups with the batter. Drop a teaspoon of less sugar jam in the center of each muffin cup. Bake for about 23 minutes.
5. While muffins are baking, add streusel topping ingredients to small bowl and cut in butter with pastry blender or fork until coarse crumbs form. Carefully sprinkle streusel over the top of each muffin. Bake about 5 minutes more or until nicely browned.

Per Tea Cake: 250 calories, 7 g protein, 38 g carbohydrate, 8 g fat, 2 g saturated fat, 4.2 g monounsaturated fat, 1.8 g polyunsaturated fat, 50 mg cholesterol, 3 g fiber, 320 mg sodium. Calories from fat: 29 percent. Omega-3 fatty acids = .6 gram, Omega-6 fatty acids = 1.2 grams.

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Take Me Out to the Ballgame: Snack Tips

July 17th, 2013 · No Comments

Baseball season is in full swing (pun intended), and whether you are watching games in the stadium or at home, I’m hoping these family friendly food tips will catch on.

Hot links, hot dogs, French fries and pizza are standard fare at ballparks across America. There may be some regional differences in terms of what gets fried (i.e. the Colorado Rockies stadium sells fried bull testicles) or what’s sold to satisfy the sweet tooth. But the bottom line is healthful eating at the ballpark can be a bit of a challenge, which leads to Baseball Tip #1.

Baseball Tip #1–You can buy your favorite entrée and beverage at the park.

People often look forward to a particular food or beverage item when they go to the stadium, whether it is the Prime Beef Sandwich at the Yankee Stadium, BBQ Stuffed Potatoes in Houston, or The Cha Cha Bowl at the San Francisco Giants stadium. If you make that your only purchase, you won’t break the bank and will still get the signature stadium food you are craving.

Baseball Tip #2–BYO (bring your own) sides and sweets.

Watching a baseball game is the ultimate opportunity for fun finger food. In-shell nuts, fresh fruit, raw veggies work great at the ballpark, offering you something sweet (fruit), something crunchy (veggies) and something savory and satisfying (in-shell nuts).

What says finger food better than fresh fruit like grapes, cherries, apple slices and strawberries! Raw veggies that work well are sugar snap peas, baby carrots, cucumber slices, jicama and celery sticks. Just pack your fruits and veggies in a zip lock bag for easy packing.

In-shell nuts are slow to eat and fun to crack, a perfect snack during a game as a good source of protein, fiber, and other important nutrients. Peanuts aren’t new to baseball, but there’s a new nut in town with fewer calories and more fiber-Wonderful Pistachios-now being sold at 9 stadiums in assorted flavors (LA Dodgers, LA Angels, San Diego Padres, Texas Rangers, Chicago Cubs, Cincinnati Reds, Atlanta Braves, New York Yankees, and the Boston Red Sox). If your stadium doesn’t sell them, pack them with you!

Baseball Tip #3-Bring the ballpark experience home!

Remember even if you are watching the game on a flat screen, you can recreate this fun and festive ballpark spread at home, complete with sweet, crunchy and savory finger food.

Originally published on Yahoo

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