The exact history of quick bread is not known, but most quick breads were not developed until the 18th century, after the discovery of the first leavening agent, ‘pearlash’. The first published recipe to call for pearlash — a type of gingerbread — was published in 1796 by Amelia Simmons. It was the beginning of a chemical leavening revolution that would spread around the world.
The early colonists had hardwood forests as a resource. Aside from being a logical building material and fuel, hardwoods provided another important resource, ashes. Ashes were a major export two hundred years ago, both to Canada and Britain. They were valuable for sweetening gardens and for providing lye for making soap. They were also a source of potash and its derivative, pearlash, which proved to be a leavening agent.
To make pearlash, you first have to make potash and to make potash, you first have to make lye. To make lye, you pass water through a barrel of hardwood ashes over and over. To make potash, you evaporate the lye water until you have a solid. Pearlash is a purified version of potash. It is an alkaline compound and when paired with an acidic ingredient, such as sour milk, buttermilk or molasses, will produce carbon dioxide bubbles, the very same thing that yeast produces. Pearlash was used primarily in the seventeenth and eighteenth centuries, but because of its bitter aftertaste, it not did not replace yeast and was eventually replaced by saleratus (baking soda).
Baking soda comes from several sources, but the bulk of it is derived from an ore called “trona” which is mined in the Green River Basin in Wyoming. (Technology is being developed now to produce baking soda from sea water.)
When baking soda is heated, it slowly breaks down into sodium carbonate, water and carbon dioxide. When mixed with something acidic and wet, it starts producing carbon dioxide right away without waiting to be heated.
The next step after developing baking soda (which only worked when there was something acidic in a batter) was to create a “combination” powder which just needed to get wet to become active. To do this, baking soda was combined with a powdered acid, along with a little cornstarch, to keep the two dry and inactive. Scientists next added a second powder, cream of tartar, (a fruit acid that accumulates on the inside of wine casks as a wine matures) to the combination. When baking soda and cream of tartar are moistened in a batter or dough, they begin to react to each other right away producing carbon dioxide bubbles.
This combination powder is still a very effective leavening agent, although it has a couple of drawbacks. It is “single acting, meaning that when it’s mixed into a batter or dough, it starts and finishes its reaction then and there. When you bake with it, you must get whatever you’re making into a preheated oven as quickly as possible before the bubbles begin to disappear. The second drawback is, that no matter how dry these combination powders are kept, they lose their potency after a short time.
Double acting baking powder is single acting baking powder taken one step further. The baking soda is still there, but the cream of tartar has been replaced by two acids, one like cream of tartar that reacts to the baking soda as soon as it’s wet and the other agent that doesn’t begin to react until it’s heated. This means you can be more leisurely about getting a dough or batter into the oven.
Like single acting baking powder, double acting baking powder contains a little cornstarch to prevent the baking soda and acids from reacting. However, it too will lose its leavening ability after about six months. Baking powder should be stored at room temperature in a dry place. A cabinet or pantry away from the sink or heat source is a perfect place. Do not store baking powder in the refrigerator, as it may shorten the shelf life due to condensation that occurs on the can.
Make Your Own Baking Powder
If you have run out of baking powder you may be able to make a substitution by using the following: for one teaspoon baking powder = mix 1/2 teaspoon cream of tartar plus 1/4 teaspoon baking soda. If you are not using the mixture immediately, add 1/4 teaspoon cornstarch to absorb any moisture in the air and to prevent a premature chemical reaction between the acid and alkali.
When baking powder was fairly new, bakers felt that it was going to replace yeast for all bread baking. It produced the same gas that yeast did (carbon dioxide) and its action was indeed “quick” compared to that of yeast. It has, in fact, replaced yeast as a leavening agent for cakes almost entirely, but not in bread dough. Quick breads cover a wide range of baked goods from biscuits and scones that are made from a dough,to muffins and loaves that are made from a batter. They can be large or small, savory or sweet. The major thing that identifies them is the fact that they are, as their name implies, quick to make.
Quick breads can be made from many kinds of ingredients. Banana bread and pumpkin bread are popular, but for the gardener with too much zucchini, a good zucchini bread recipe is a great way to use up some of that surplus squash. Zucchini, a green striped squash with a sweet flavor, is excellent to use in a quick bread. Modern squash, like zucchini, are descendants of plants that were first cultivated around 10,000 years ago, in what is today Mexico and Guatemala. Evidence suggests these ancient squash were originally grown for their seeds before eventually being bred as a vegetable. Shortly after Europeans arrived in the Americas, they began bringing squash back to Europe. The Italians are credited with breeding today’s modern zucchini from the original American squash.
How to keep your Zucchini Bread healthy:
- Substituting whole wheat flour for white flour adds fiber and you’ll get about 3 grams of fiber in each serving.
- Applesauce is a naturally fat-free ingredient that can be substituted for oil in many recipes.
- Yogurt, an excellent source of calcium, phosphorus, riboflavin (vitamin B2) and iodine, is another ingredient that can be substituted for some of the oil in recipes.
- Use sugar (Truvia or Domino Light) and whole egg substitutes (Egg Beaters) to reduce fat and calories in baked goods.
- Zucchini is the low-calorie, naturally fat-free secret ingredient and hidden vegetable in the recipes below. A cup of zucchini used in a recipe contributes essential nutrients and keeps the bread moist.
- Add nuts. They are lower in saturated fats, higher in mono and polyunsaturated fatty acids and an excellent source of omega-3 essential fatty acids.
Zucchini Chip Bread
Ingredients:
- 3 cups all-purpose flour (or 1-1/2 cups whole wheat pastry flour and 1-1/2 cups of all-purpose flour.
- 3/4 cups sugar or sugar substitute blend equivalent to 3/4 cups of sugar
- 1 teaspoon baking soda
- 1 teaspoon ground nutmeg
- 1/2 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon baking powder
- 3/4 cup refrigerated egg substitute
- 1/2 cup unsweetened applesauce
- 1/2 cup canola oil
- 1 tablespoon finely shredded orange peel
- 2 teaspoons vanilla
- 2 cups shredded zucchini
- 1 cup chopped walnuts, toasted
- 1 cup semisweet chocolate pieces
Directions:
Preheat oven to 350 degrees F. Grease bottom and 1/2 inch up the sides of two 8x4x2-inch loaf pans. Set aside.
In a large bowl combine flour, sugar, baking soda, nutmeg, salt, cinnamon and baking powder. In a small bowl combine egg substitute, applesauce, oil, orange peel and vanilla; add to flour mixture. Stir until just moistened. Fold in zucchini, walnuts and chocolate pieces.
Divide mixture evenly between the two prepared pans. Bake about 55 minutes or until a toothpick inserted near centers comes out clean. Cool in pans on a wire rack 10 minutes. Remove bread from pans and cool completely on wire racks. For easier slicing, wrap and store overnight before serving. Makes 2 loaves (24 servings).
Vegan Gluten Free Zucchini Bread
Wet Ingredients:
- 2 cups grated fresh zucchini
- 1 cup organic applesauce
- 3/4 cups granulated sugar
- 1/2 cup canola oil
- 1 tablespoon vanilla extract
- 1 tablespoon apple cider vinegar
Dry Ingredients:
- 1 cup white sorghum flour
- 1 cup gluten free all purpose flour (Bob’s Red Mill or King Arthur)
- 2 teaspoons baking soda
- 1 teaspoon salt
- 1 teaspoon cinnamon
- 1 teaspoon xanthan gum
Directions:
Preheat oven to 350 degrees F.
In a large mixing bowl, combine zucchini, applesauce, sugar, oil, vanilla and apple cider vinegar.
Whisk together the dry ingredients in a separate bowl and sprinkle over the wet ingredients. Mix thoroughly.
Pour batter into a lightly greased (9×5) loaf pan.
Bake for 50 minutes or until a toothpick inserted in the center of the loaf comes out clean.
Cool for 10 minutes before removing from the pan. Place the bread on a cooling rack and allow to cool completely before serving.
Zucchini-Carrot Muffins
Yield: 12 muffins
Ingredients:
- 2 cups all-purpose flour (or 1 cup of all purpose flour and 1 cup of whole wheat pastry flour)
- 3/4 teaspoon baking soda
- 3/4 teaspoon baking powder
- 1/2 teaspoon salt
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- 1 pinch ground cloves
- 2 eggs or 1/2 cup refrigerated egg substitute
- 1/2 cup vegetable oil
- 3/4 cups sugar or sugar substitute equivalent
- 1 small zucchini, shredded (3/4 cup)
- 1 small carrot, grated (1/2 cup)
- 1/2 cup sunflower seeds
Directions:
Heat oven to 350 degree F. Coat the wells of a standard-sized (12) muffin pan with nonstick cooking spray.
Whisk together flour, baking soda, baking powder, salt, ginger, cinnamon and cloves in a large bowl.
Mix eggs, oil and sugar in a medium-size bowl. Whisk for 30 seconds to dissolve sugar. Stir in shredded zucchini and carrot.
Stir egg mixture into flour mixture. Stir in sunflower seeds. Divide batter equally among muffin cups, a slightly heaping 1/4 cup in each.
Bake for 23 to 25 minutes or until lightly browned. Remove from pan to wire racks to cool.
Zucchini Pancakes
Ingredients:
- 1 pound zucchini, shredded
- 1/4 teaspoon salt
- 1/2 cup finely chopped red onion
- 1/2 cup finely shredded Parmesan cheese
- 1/2 cup white whole wheat flour
- 1/2 cup refrigerated egg substitute
- 1 tablespoon extra virgin olive oil plus 1 teaspoon extra virgin olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- Nonstick cooking spray
- 1/4 cup light dairy sour cream with chives (optional)
Directions:
Combine the zucchini and salt in a large bowl. Let stand 30 minutes. Place zucchini in a strainer and press firmly with a rubber spatula to force out water.
Combine zucchini, 1/2 cup red onion, the Parmesan cheese, flour, egg, 1 tablespoon olive oil, garlic powder and pepper in a large bowl. If the batter is not thick enough to hold together, add a little more flour, one tablespoon at a time, until the mixture is the right consistency.
Lightly coat a large skillet or griddle with nonstick cooking spray. Add 1 teaspoon olive oil to skillet and heat over medium heat. Using 1/4 cup zucchini mixture per pancake, drop zucchini mixture onto hot skillet, leaving 2 to 3 inches between mounds. Flatten mounds to about 1/2-inch thickness. Cook pancakes about 4 minutes or until golden brown, carefully turning once halfway through cooking.
Keep pancakes warm in a 300 degree F oven while cooking the remaining pancakes. If desired, top pancakes with sour cream .
Zucchini Scones
Ingredients:
- 1 1/2 cups all-purpose flour
- 1 cup white whole wheat flour
- 3 tablespoons sugar
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1/4 cup butter, cut up into small pieces
- 1/2 cup refrigerated egg substitute or 2 eggs, lightly beaten
- 1/2 cup buttermilk
- 1 cup shredded zucchini
- 1/2 cup miniature semisweet chocolate chips or finely chopped pecans
Directions:
Preheat oven to 400 degrees F.
In a large bowl, stir together all-purpose flour, whole wheat flour, sugar, baking powder, cinnamon, nutmeg, baking soda and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. Make a well in center of the flour mixture.
In a small bowl, combine egg and buttermilk; stir in zucchini and chocolate pieces or pecans. Add the buttermilk mixture all at once to the flour mixture. Using a fork, stir just until moistened.
Turn dough out onto a lightly floured surface. Knead dough by folding and gently pressing it for 10 to 12 strokes or until nearly smooth. Pat or lightly roll dough into an 8-inch circle. Cut dough circle into 12 wedges.
Place dough wedges, 2 inches apart, on ungreased baking sheets. Bake for 13 to 15 minutes or until edges are light brown. Remove scones from the baking pans and cool on a wire rack. Serve warm. Makes 12 scones. Scones freeze and reheat well.
Zucchini Cornbread
Ingredients:
- 1/2 cup (1 stick) unsalted butter or butter alternative, such as Smart Balance (or 1/4 cup butter and 1/4 cup applesauce)
- 2 large eggs, lightly beaten or 1/2 cup refrigerated egg substitute
- 1/2 cup buttermilk
- 1 large zucchini (about 10 ounces)
- 1 cup all-purpose flour
- 1/2 cup whole wheat flour
- 1/2 cup sugar or sugar substitute equivalent
- 1 teaspoon baking powder
- 3/4 teaspoon fine sea salt
- 1/2 teaspoon baking soda
- 3/4 cup medium-grind cornmeal
Directions:
Position a rack in the middle of oven and preheat to 350° F. Coat a 9 x 5 x 3″ loaf pan with cooking spray.
Melt the butter in a small saucepan over medium-high heat or in the microwave. Set aside and let cool. Whisk in (applesauce if using) eggs and buttermilk.
Trim zucchini ends. Thinly slice five 1/8″ rounds from 1 end of the zucchini and reserve for garnish. Coarsely grate remaining zucchini. Add to the bowl with the butter mixture and stir until well blended.
Sift both flours, sugar, baking powder, salt and baking soda into a large bowl. Whisk in cornmeal. Add zucchini mixture; fold just to blend (mixture will be very thick). Transfer batter to prepared pan and smooth top. Place reserved zucchini slices on top of the batter down the center in a single layer.
Bake bread until golden and a tester inserted into the center comes out clean, 55-65 minutes. Let cool in pan 10 minutes. Remove from pan; let cool completely on a wire rack. Store airtight at room temperature.
Zucchini Cake with Cream Cheese Frosting
Ingredients:
- 2 cups all-purpose flour
- 2 teaspoons baking soda
- 1 teaspoon salt
- 1/4 teaspoon baking powder
- 3 teaspoons ground cinnamon
- 6 egg whites
- 1 cup natural applesauce
- 1 1/2 cups white sugar or sugar substitute equivalent
- 2 cups grated zucchini
- 2 teaspoons vanilla extract
- 1 cup finely chopped walnuts
Cream Cheese Frosting
- 12 ounces reduced fat cream cheese
- 3/4 cups confectioners’ sugar
- 1 ½ teaspoons vanilla extract
Directions:
Preheat oven to 350 degrees F. Lightly grease a 13×9 inch baking pan.
Combine egg whites, applesauce, sugar, grated zucchini and vanilla in the bowl of an electric mixer. Beat until well mixed.
Combine the flour, baking soda, salt, baking powder and cinnamon in a large measuring cup and add to the egg mixture. Mix on low speed until just combined. Fold in the walnuts with a spatula.
Pour batter into prepared pan. Bake for 45 minutes.
To make the frosting:
Beat cream cheese, confectioners’ sugar and vanilla in the bowl with an electric mixer on medium speed until smooth. Spread on the top of the cake. Chill before serving.
Related articles
- Chemistry in Everyday Life: Frequently Asked Questions (chem.answers.com)
- http://jovinacooksitalian.com/2012/09/18/make-your-quick-breads-healthy/
- http://jovinacooksitalian.com/2012/07/24/healthy-breakfast-breads-to-bake/
- http://jovinacooksitalian.com/2013/04/11/good-for-you-muffins/
- Pumpkin Me, Pumpkin You (theunrefinedclassroom.wordpress.com)
Eating fruit as part of your daily diet can help you maintain a healthy weight and reduce the risk of heart disease, strokes and some cancers. Also, fruit contains a great variety of vitamins and minerals, carbohydrates and fiber. So, eating the right combinations of fruit is particularly good for you. For instance, an apple is high in fiber but low in vitamin C, but if you add an orange and some strawberries, then you will get all the vitamin C you need for that day.
If you didn’t know fruit was good for you, you would not eat it. But, as much as you would prefer to eat potato chips for a snack, you know that fruit is an important part of a balanced diet. Don’t forget about fruit when you plan your weekly meals.
Plan your meals before you go shopping; make sure they include fruit. Breakfast cereal can be topped with bananas, low-fat yogurt can be mixed with blueberries, and pancakes can be decorated with fresh strawberries. Seedless grapes make an easy side to your lunchtime sandwich. You can even top your dinner salad with chopped apples or sliced oranges.
According to USDA’s, My Pyramid, you want to eat around 1-1/2 to 2 cups of fruit everyday. Aim for fresh, seasonal fruit whenever possible. If fresh fruit is not available, dried, canned or frozen fruit are other options. Remember, portions of dried fruit are smaller–a serving is typically 1/4-cup.
Don’t always stick to the same foods, as you could find that you are still lacking in some nutrients. Make sure that you include a variety of foods in a variety of colours – the brighter the better. Summer is the perfect time to start.
Guide to fruit portions:
Fresh fruit:
- Small-sized fruit: 2 or more, for example 2 plums, 2 satsumas, 3 apricots, 2 kiwi, 7 strawberries, 14 cherries.
- Medium-sized fruit: 1 medium fruit, such as 1 apple, banana, pear, orange or nectarine.
- Large fruits: half a grapefruit, 1 slice of papaya, 1 slice of melon (2-inch slice), 1 large slice of pineapple, 2 slices of mango (2-inch slices)
Dried fruit:
- 1 tablespoon of raisins, currants, sultanas, 1 tablespoon of mixed fruit, 2 figs, 3 prunes, 1 handful of banana chips
Canned or frozen fruit:
- Roughly the same quantity of fruit that you would eat as a fresh portion: 2 pear or peach halves, 6 apricot halves, 8 segments of tinned grapefruit
Juices:
- A glass (6 oz.) of 100% juice (fruit or smoothie) counts as 1 portion, but you should only count juice as 1 portion per day, however much you drink. This is mainly because it contains very little fiber and more sugar than fresh fruit.
EASY WAYS TO EAT MORE FRUIT
- Add fruit slices to sandwiches. Sliced pear and apple add a unique texture and unexpected flavor.
- Mix chopped fruit into plain yogurt. When comparing six-ounce containers of Greek yogurt, plain offers 18 grams of protein for 100 calories, and strawberry is 140 calories with 14 grams of protein. Instead of buying the premade flavors, make your own by adding pureed or chopped fruit. You’ll save money, avoid added sugars, and be able to customize the flavor to your taste buds with distinct combos like blackberry peach or strawberry pear.
- Add fruit to baked goods. We’ve all made banana bread, but that’s not the only fruit-based treat you can bake. Lower the fat in just about any recipe by replacing half the oil with applesauce, or get creative with muffin recipes by adding diced strawberries, or mix bits of dried apricots into cookie dough.
- Cut up fruit and store it in the fridge. It takes effort to wash and cut fruit, enough to make you reach for something easier and less healthy. Make fruit as accessible as a bag of chips by storing cut up fruit in portion size containers in the refrigerator.
- Eat fruit for dessert. Save calories and skip the refined sugars by enjoying nature’s dessert.
Recipes That Add Fruit To Your Daily Meal Choices
Breakfast
Buttermilk Oat Pancakes
4 servings, 3 oatcakes & 1/4 cup fruit sauce each
- 2 cups well-shaken buttermilk
- 1 large egg
- 1 1/2 cups old-fashioned rolled oats
- 1/2 cup whole-wheat flour
- 1 tablespoon sugar
- 1 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon salt
- To prepare oatcakes: Whisk buttermilk and egg in a medium bowl. Combine oats, flour, sugar, baking soda, 1/2 teaspoon cinnamon and salt in another medium bowl. Stir the dry mixture into the wet mixture and let stand for 15 minutes. The mixture will bubble slightly as it sits.
- Using a pastry brush coat a griddle or large nonstick skillet with canola oil; heat over medium heat. Using 1/4 cup of batter for each, cook 3 or 4 oatcakes at a time until bubbles dot the surface, 2 to 3 minutes. Flip and continue cooking until browned, 1 to 2 minutes more, reducing heat if necessary to prevent over browning. Keep warm in a 200 F. oven.
- Serve the oatcakes with the fruit sauce.
Fruit Sauce
- 2 cups fresh berries, whatever is in season
- 2 tablespoons maple syrup
- 1/2 teaspoon ground cinnamon
Meanwhile, place berries, maple syrup and 1/2 teaspoon cinnamon in a small heavy saucepan. Bring to a simmer over medium heat and cook, stirring occasionally, until the berries are mostly broken down and syrupy, 8 to 10 minutes. Remove from heat and cover to keep warm.
Good For You Muffins
Makes 12 muffins
- 1 cup King Arthur White Whole Wheat Flour
- 1 cup Unbleached All-Purpose Flour
- 1/2 cup rolled oats
- 1/2 cup brown sugar
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1 cup chopped fresh, seasonal fruit (blueberries, blackberries or raspberries, leave whole)
- 1 cup milk
- 1/4 cup vegetable oil
- 3 large eggs or ¾ cup egg substitute
Preheat the oven to 425°F. Lightly grease a 12-cup muffin pan.
Whisk together the flours, oats, brown sugar, salt, baking powder, cinnamon, and fruit.
In a separate bowl, whisk together the milk, oil, and eggs. Pour the wet ingredients into the dry, and mix until just blended.
Using an ice cream scoop put batter into the prepared muffin pan, filling each cup three-quarters full. Bake the muffins for 15 to 18 minutes, until they are light golden brown and a cake tester inserted in the center of a muffin comes out clean.
Remove them from the oven, and let rest in the pan for 5 minutes before turning out to cool completely on a rack. Serve warm.
Lunch
Florida Citrus Salad with Shrimp
Makes 4 servings
- 8 small potatoes (fingerling, or red or yellow)
- 3 grapefruit or oranges or tangerines
- 1 small fennel bulb, thinly sliced (about 1 cup)
- 1/2 whole cucumber, thinly sliced
- 1 avocado, peeled and diced
- 4 tablespoons fresh pomegranate seeds, optional
- 1/4 cup chopped herb of choice (oregano, tarragon, dill, basil)
- 1 head radicchio, washed and torn into small pieces
- 1 tablespoon extra virgin olive oil
12 jumbo shrimp (peeled and deveined)
Vinaigrette
- 2 tablespoons red wine vinegar
- 1 teaspoon salt
- 2 cloves garlic, minced
- 2 tablespoons plus 1 teaspoon extra-virgin olive oil
Cook potatoes in boiling salted water until tender. While potatoes cook, whisk together vinaigrette ingredients in medium bowl.
Slice cooked potatoes and place them immediately into vinaigrette while hot to infuse flavor.
Zest grapefruit or orange to get 2 to 3 tablespoons of peel. Then, peel and segment fruit over a strainer set over a bowl to save juice for searing shrimp.
In hot sauté pan, cook shrimp in 1 tablespoon olive oil. Cook shrimp 1 or 2 minutes on each side until pink. Add grapefruit zest and reserved juice to pan.
Combine shrimp, fruit and remaining salad ingredients, toss and serve.
Spring Greens and Strawberries With Poppy Seed Dressing
4 servings
Salad
- 1 1/2 cups watercress leaves
- 1 1/2 cups torn arugula leaves
- 2 cups torn tender spinach leaves
- 1 1/2 cups sliced strawberries
- 1/3 cup sliced toasted almonds
- Orange Poppy Seed Dressing, recipe below
In a large bowl, combine the watercress, arugula, spinach and strawberries. Pour the dressing to taste over the salad and toss gently to combine. Sprinkle with almonds.
Orange Poppy Seed Dressing
Makes 1-1/2 cups
- 4 teaspoons cornstarch
- 6 tablespoons cold water
- 1-1/3 cups orange juice
- 1/4 cup white vinegar
- 4 teaspoons Dijon mustard
- 4 teaspoons honey
- 1-1/2 teaspoons poppy seeds
- 1/2 teaspoon salt
In a small saucepan, combine cornstarch and cold water until smooth. Stir in the orange juice, vinegar, mustard and honey. Bring to a boil; cook and stir for 1 minute or until thickened. Stir in poppy seeds and salt. Cover and refrigerate until chilled.
Dinner
Salmon with Fruit Salsa
Makes: 4 servings
Salsa:
- 3/4 cup chopped fresh strawberries or chopped, peeled peaches or nectarines
- 1/3 cup chopped, peeled kiwi fruit or fresh apricots or mango
- 1/4 cup small diced red onion
- 1 tablespoon orange juice
- 1/2 teaspoon crushed red pepper
- 1/4 teaspoon salt
- 2 tablespoons chopped fresh mint leaves
Salmon
- 16 ounces fresh, skinned salmon, about 1 inch thick
- 1 tablespoon olive oil
- 1/2 teaspoon lemon-pepper seasoning
- Salt
Pat dry fish dry with paper towels. Cut into 4 serving-size pieces.
For fruit salsa: in a medium nonreactive bowl, combine all of the ingredients and stir to blend. Cover with plastic wrap and let rest 30 minutes before serving..
Brush both sides of each fish piece with oil. Sprinkle with lemon-pepper seasoning and salt.
Oil the unheated rack of a broiler pan, or grill pan or outdoor grill. Place fish on pan or grill.
Broil 4 inches or from heat or grill for 8 to 12 minutes or just until fish flakes easily when tested with a fork, turning once halfway through cooking. Serve with the fruit salsa.
Chicken With Peaches and Basil
- 3 tablespoons Wondra all-purpose flour
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 4 boneless skinless chicken breast halves
- 2 tablespoons olive oil
- 2 ripe fresh peaches or 2 nectarines
- 1 small onion, chopped
- 1 garlic clove, minced
- 3/4 cup low sodium chicken stock
- 1 tablespoon lemon juice
- 1/4 cup fresh basil, chopped
In a shallow dish, combine flour and half of the salt and pepper, set aside 2 teaspoons for sauce.
In remaining flour mixture, coat chicken well; shake of excess.
In a large saute pan, heat oil over medium heat; cook chicken, turning once, for 15 to 20 minutes or until no longer pink inside.
Transfer to plate and keep warm.
Meanwhile, peel and pit peaches; cut into wedges.
Add onion, garlic and reserved flour mixture to skillet; cook, stirring for 3 minutes.
Pour in stock and lemon juice; bring to boil, stirring to scrape up any brown bits from bottom of pan.
Add peaches; reduce heat to medium and cook, stirring for 3 minutes.
Stir in basil and remaining salt and pepper.
Pour over chicken to serve.
Dessert
Summer Berry Crisp
Ingredients
- 1/2 cup plus 2 tablespoons granulated sugar, divided
- 2 tablespoons cornstarch
- 1 tablespoon finely shredded orange peel
- 2 teaspoons finely shredded lemon peel
- 6 cups assorted fresh berries (such as blueberries, blackberries, hulled strawberries or raspberries)
- 2 tablespoons orange juice
- 1 tablespoon lemon juice
- 3/4 cup unbleached all-purpose flour or whole wheat pastry flour
- 1/2 cup packed dark brown sugar
- 1/2 teaspoon ground allspice
- 1/4 teaspoon salt
- 6 tablespoons canola oil
- 1/2 cup regular rolled oats
- 1 cup frozen yogurt
Directions
Preheat oven to 375°F. In a large bowl combine ½ cup granulated sugar, cornstarch, orange peel and lemon peel. Add berries, orange juice and lemon juice; toss gently to combine. Transfer to a 2-quart baking dish. Set aside.
In a medium bowl combine flour, brown sugar, 2 tablespoons granulated sugar, allspice and salt. Using a pastry blender, cut in butter until mixture resembles coarse crumbs. Stir in oats. Sprinkle over fruit mixture in dish.
Bake, uncovered, for 40 to 45 minutes or until top is golden brown and juices are bubbly in the center of the dish. Cool slightly and serve warm with a spoonful of frozen yogurt, if desired. Makes 8 to 10 servings.
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