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Chef Al Frey - Lehigh Valley Hospital |
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Executive Chef Al Frey of Lehigh Valley Hospital showed us how to prepare healthy salads and dessert on Friday, July 13.
Tomato Wheat Salad with Cucumbers and Zest serves 6
4 each Plum Tomatoes
4 each Cucumber (peeled and seeded)
1 each Lemon
1 each Orange
3 T Fresh Basil
3 T Fresh Mint
3 cups Cooked Wheat
Method:
- Dice plum tomatoes and cucumber
- Zest each orange and lemon and add zest and juice to tomatoes
- Chop mint and basil and add
- Cook wheat until tender, rinse under cold water to cool. Add to salad and toss all ingredients together.
- Season with salt and pepper if desired.
Healthy Broccoli Salad serves 6
2 heads Broccoli
½ cup Low Fat Cheddar
1 cup Plain Yogurt
2 T Apple Cider Vinegar
2 T Sugar
¼ cup Sunflower Seeds
1 each Medium Red Onion (diced)
½ cup Raisins
Method:
- Cut broccoli into florettes
- Combine yogurt vinegar and sugar to make dressing
- Add all other ingredients with broccoli and toss with the yogurt dressing
Roasted Vegetable Pasta Salad serves 8
¼ lb Button Mushrooms
¼ lb Green Beans
1 Red Pepper
1 Green Pepper
1 Yellow Pepper
1 Zucchini
2 Plum Tomatoes
1 Red Onion
1 Carrot
2 cloves Garlic
1 cup Olive oil
1 cup Balsamic Vinegar
Optional salt and pepper to taste
½ lb cooked and chilled pasta (penne, mini pierogies, ravioli,
radiatore, cavatelli, or tortellini)
1 bunch fresh parsley
2 T fresh squeezed lemon juice
- In a large bowl, toss cut vegetables with balsamic vinegar then oil.
- Season with salt and pepper if desired.
- Place vegetables on a baking pan.
- Roast vegetables in a preheated 400 degree oven until vegetables are cooked and begin to caramelize.
- Cool vegetables and refrigerate until needed.
- Cook pasta al dente, drain and cool.
- Toss chilled vegetables and pasta together.
- Add chopped parsley and lemon juice
- Arrange salad on a platter and garnish with fresh parsley.
Healthy Dessert Pizza serves 6
1 each Pre-baked pizza crust
2 each Kiwi
1 pint Strawberries
1 pint Raspberries
1 pint Blueberries
1 ½ cups Part Skim Ricotta Cheese
2 T Honey
Method:
- Mix Ricotta and honey
- Spread mixture over the pre-baked pizza crust
- Peel and slice kiwi
- Remove stems from strawberries and slice
- Arrange kiwi, strawberries, raspberries and blue berries over ricotta
- Slice pizza and serve
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