Healthy Recipes

April-May's Healthy Recipes are Multigrain Pancakes with Blackberry Maple Syrup and Grilled Tuna with Papaya Chutney


Multigrain Pancakes with Blackberry Maple Syrup
From Arrowhead Mills

Ingredients:


  • 1-1/2 cups sugar

  • 1, 1.59-oz pkg freezer jam fruit pectin

  • 4 cups crushed blackberries (about six 6-oz containers fresh or three 12-oz bags frozen blackberries, thawed)

  • 5 freezer jars

  • 3/4 cup multigrain pancake and waffle mix

  • 1 Tablespoon cold pressed oil of choice

  • 1/2 cup plus 2 Tablespoon milk, soymilk, rice milk, or water

  • 1 cup maple syrup


Instructions:

  1. Stir sugar and contents of pectin package in a bowl until well blended.

  2. Add blackberries. Stir 3 minutes. Reserve 1/2 cup jam. Set aside.

  3. Ladle remaining jam into clean jars to fill line. Twist on lids. Let stand until thickened, about 30 minutes. (Refrigerate up to 3 weeks or freeze up to 1 year.)

  4. Stir pancake mix, oil and milk in a medium bowl until lumps disappear.

  5. Cook on preheated (375°F - 400°F) lightly oiled griddle or pan, turning when bubbles form on surface and edges begin to dry.

  6. Heat maple syrup in a medium microwaveable bowl for 1 minute or until warmed. Stir in reserved 1/2 cup blackberry jam.

Yields: about six 5" pancakes, 1-1/2 cups syrup and 5 jars jam

Quick Tip: For best results when using frozen blackberries, place in a glass bowl and cover with plastic wrap. Thaw in the refrigerator until soft enough to crush with a potato masher. Some ice crystals will remain.
For thicker pancakes, use less liquid. For thinner pancakes, use more liquid.

From Arrowhead Mills, http://www.arrowheadmills.com/recipe/multigrain-pancakes-blackberry-maple-syrup

Grilled Tuna with Papaya Chutney

Ingredients:


  • 6, 6-ounce tuna steaks about 3/4 inch thick

  • 2 tablespoons low-sodium soy sauce

  • 3 cups diced peeled papaya or mango

  • 1/2 cup golden raisins

  • 1/3 cup cider or balsamic vinegar

  • 1/4 cup water

  • 2 tablespoons brown sugar

  • 1/2 teaspoon ground ginger

  • Dash of salt

  • Cooking spray

Directions:


  • Place the tuna steaks in a shallow dish. Drizzle the soy sauce over both sides of fish; cover and marinate in refrigerator 30 minutes.

  • Combine diced papaya and the next 6 ingredients (papaya through salt) in a small saucepan, and bring the mixture to a boil. Cover, reduce heat, and simmer papaya mixture 20 minutes or until the papaya is tender. Remove the chutney from heat, and keep warm.

  • Prepare grill.

  • Place tuna on a grill rack coated with cooking spray, and grill for 4 minutes on each side or until tuna is medium-rare or desired degree of doneness. Serve tuna steaks with papaya chutney.


From Cooking Light, MAY 1999

Posted April 2011 | Permanent Link

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