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Orange Scented Beef Stir-Fry
4 servings Ingredients 1/2 cup low-sodium chicken stock 12 oz beef, top sirloin 1 Tbsp cornstarch 1 Tbsp fresh ginger, minced 2 Tbsp low sodium soy sauce 1½ cups onion, chopped 2 Tbsp orange marmalade 2 cups red bell pepper, chopped 1 Tbsp oyster sauce 2 cups broccoli florets 1 Tbsp vinegar 4 cups cooked brown rice (1⅓ cups dry) 1½ tsp chili garlic... More
Heart Healthy Oatmeal Raisin Cookies
Makes approximately 40 cookies Ingredients 1 cup whole-wheat flour 3 cups old fashioned oats 1 tsp baking soda 1/2 tsp cinnamon 1/2 cup light butter, salted 1/3 cup light olive oil 1/4 cup granulated sugar 1/2 cup packed brown sugar 2 tsp vanilla extract 2 large eggs 1/2 cup ground flax seeds 1 cup raisins Directions 1. Preheat oven to 375 degrees. Combine flour, flax... More
Cooking Video: Sage & Apple Seared Chicken Breast
Recipe: Sage & Apple Seared Chicken Breast Ingredients 1 tablespoon olive oil 4 (4 ounce) boneless, skinless chicken breasts 1/2 teaspoon kosher salt 1/8 teaspoon freshly ground white pepper 1 teaspoon white whole wheat flour 1/2 teaspoon finely minced sage 1 teaspoon minced flat-leaf parsley 1/2 cup apple cider Directions Set a 12-inch sauté pan (preferably nonstick) over medium-high heat and... More
Shrimp & Mango Salad with Whole Wheat Couscous & Summer Vegetables
Makes 6 Servings Ingredients 2 mangoes, peeled & chopped 18 oz raw shrimp 2 cups whole wheat couscous, dry 3 cups low sodium vegetable broth 16 oz black beans, rinsed & drained 1 cup fresh cilantro, chopped 16 oz cherry tomatoes, halved 16 oz zucchini & summer squash, cut diagonally 1 teaspoon ground coriander seeds Non-stick cooking spray Zesty Citrus Dressing ¼... More
Healthy Cooking on a Budget: Sweet Potato Black Bean Chili
Chili is a fall and winter staple. It’s quick, easy and loaded with flavor. When prepared in Healthy Cooking on a Budget, this chili was made with mostly fresh vegetables; however, it can also be made with frozen vegetables, which can help cut down on cost and prep time. Enjoy! Sweet... More
Cooking Video: Thai Chicken with Cashews
In the video above, chef Walter Dunphy prepares chicken vegetable stir-fry. Thai Chicken with Cashews Ingredients 4 cups cooked brown rice 1 red bell pepper, seeded and chopped into 1 inch pieces 3 green onions, cut diagonally into 1/2 inch pieces potatoes, peeled and chopped (reserve half for garnish) 2 cups bok choy, roughly chopped 6 shitake... More
Cooking Video: Miso-Glazed Sea Scallops with Fresh Vegetables & Soba Noodles
Watch the video above to see chef Walter Dunphy prepare miso-glazed scallops with fresh vegetables and soba noodles. Walter Dunphy is into spring. For his second segment of Sargent Choice Cooking, a series of videos of the BU executive chef preparing healthful and tasty meals, Dunphy is featuring scallops with an... More
Simple Seared Salmon
Cooking fish doesn’t have to be complicated, this week we quickly pan seared it, but you can also bake, broil or grill any sort of fish. Regardless of how you make it, including fish in your weekly dinner schedule can help add variety and delicious health benefits to your diet! Simple... More
The 6 Major Food Groups
Each of the food groups below has an important place in your diet every day. You’re probably familiar with the first five, but the last group may surprise you. Download our Food Group Choices Chart for a handy list of nutritious foods in each group. Whole grains and starchy vegetables Choose whole grains... More
Fat
Despite the low-fat trend, certain dietary fats are essential for your health. When it comes to fat, the kind of fat you consume is critical. Fat is an efficient source of energy, providing 9 calories per gram. Protein and carbohydrates have 4 calories per gram! Fat also aids in the... More