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Save Your Brain 164 Chilled Curry Cream Serves 6 2 tablespoons salted butter 1 tablespoon curry powder 1 cup sour cream In a small skillet, melt the butter over low heat; whisk in the curry powder and cook gently on low heat for 1 minute to flavor the butter. Turn off the heat and whisk in the cream. Chill. Chilled curry cream goes very well with soups! One serving (3 tablespoons)—Calories: 90; Total fat: 12 g; Total carbohydrates: 3 g; Protein: 1.5 g; Sodium: 97mg Critical Area 5: Nutrition 165 Peanut Sauce Serves 9 1 cup natural creamy peanut butter ⅛ cup soy sauce ¼ cup lemon juice 2 cloves garlic, minced 1 teaspoon red pepper flakes 1 teaspoon sugar 2 tablespoons sherry 1 tablespoon sesame oil Combine all ingredients and 1 cup hot water in a blender. Process until smooth. Store in refrigerator. Serve on Salmon Rama or other fish. One serving (4½ tablespoons)—Calories: 190; Total fat: 16 g; Total carbohydrates: 9 g; Protein: 8 g; Sodium: 470 mg Save Your Brain 166 Rémoulade Sauce Serves 32 ¼ cup creole mustard 2 tablespoons paprika 1 teaspoon cayenne pepper 1 cup green onions, chopped ½ cup celery, chopped ½ cup fresh parsley leaves ½ cup white vinegar 1⅓ cups olive oil 1 teaspoon prepared horseradish ¼ cup ketchup Combine mustard, paprika, cayenne pepper, green onions, celery, parsley, and vinegar in a food processor. Turn processor on and let it run for about 2 minutes. Turn it off and scrape down the sides. Turn machine back on and let it run while slowly pouring in the olive oil, horseradish, and ketchup. Blend to make a smooth sauce. Serve on the Salmon Rémoulade Salad. One serving (2 tablespoons)—Calories: 90; Total fat: 9 g; Total carbohydrates: 1 g; Protein: 0 g; Sodium: 45 mg Critical Area 5: Nutrition 167 Beef Dish Stuffed Green Peppers Serves 8 2 pounds ground range-fed beef 4 eggs ½ cup grated Parmesan cheese 2 cloves fresh garlic 1 cup Italian-style breadcrumbs 1 teaspoon Italian seasoning ½ cup cooked brown rice 4 large green peppers, sliced in half and seeded 2 cans tomato sauce Salt and pepper to taste Preheat oven to 350°F. Grease bottom of pan with olive oil. Mix meat, eggs, cheese, garlic, breadcrumbs, and Italian seasoning in large bowl. Add rice and mix together. Fill eight pepper halves with meat mixture. Place in pan and pour both cans of tomato sauce over top and along bottom of pan. Cook at 350°F for about 1 hour. One serving—Calories: 380; Total fat: 20 g; Total carbohydrates: 20 g; Protein: 32 g; Sodium: 800 mg Save Your Brain 168 Vegetarian Dishes Vegetarian Dutch Baby Serves 6 Vegetable cooking spray 1 cup shredded cabbage 2 ounces fresh mushrooms, sliced 2 large zucchini, thinly sliced ¾ cup onion, diced ½ cup each yellow, green, and red peppers, diced 4 cloves garlic, minced ¾ cup canned, cooked black beans, drained and rinsed 1 teaspoon dried whole basil 1 teaspoon dried whole thyme ⅛ teaspoon salt ⅛ teaspoon pepper 1 tablespoon butter ½ cup all-purpose flour ½ cup skim milk 2 eggs, beaten 1 cup (4 ounces) mozzarella cheese, shredded Preheat the oven to 425°F. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add cabbage, mushrooms, zucchini, onion, peppers, and garlic and sauté 6 to 7 minutes or until vegetables are tender, stirring Critical Area 5: Nutrition 169 frequently. Stir in black beans, basil, thyme, salt, and pepper. Remove from heat and keep warm. Coat a 9-inch pie plate with cooking spray; add butter. Put in oven at 425°F for 1 minute or until butter melts. Combine flour, milk, and eggs in a medium bowl; stir well with wire whisk. Pour into prepared pie plate; do not stir. Bake flour mixture at 425°F for 15 to 20 minutes or until puffed and browned. Spoon vegetable mixture into shell; sprinkle with cheese. Bake 1 to 2 minutes or until the cheese melts. Serve immediately. One serving—Calories: 170; Total fat: 5 g; Total carbohydrates: 19 g; Protein: 12 g; Sodium: 350 mg Save Your Brain 170 Chicken Dishes Chicken with Mango Salsa Serves 8 2 pounds chicken breasts, boneless and skinless Mango Salsa Makes 4 cups 2 ripe mangoes, peeled, pitted, and finely chopped 1 avocado, peeled, pitted, and cubed 1 red pepper, seeded and minced ½ cup cilantro, chopped with stems removed 2 green onions, minced 2 tablespoons ginger, finely minced 2 tablespoons orange juice, preferably freshly squeezed 2 tablespoons lime juice, preferably freshly squeezed 2 packed tablespoons brown sugar 1 teaspoon Asian chili sauce Combine the mango salsa ingredients. Allow to sit for several hours at room temperature. Grill the chicken on a barbecue or broil in under-oven broiler. Chicken is done when the juices are no longer pink. Serve the chicken with the mango sauce. One serving—Calories: 190; Total fat: 5 g; Total carbohydrates: 9 g; Protein: 26 g; Sodium: 65 mg Critical Area 5: Nutrition 171 Chicken, Broccoli, and Brown Rice Casserole Serves 8 3 cups cooked brown rice 2 pounds broccoli, fresh or frozen ⅓ cup flour 1 teaspoon salt ⅛ teaspoon black pepper 1½ pounds chicken breasts, boneless and skinless 2 tablespoons salted butter ¾ cup white wine 1¼ cups chicken broth 1½ tablespoons brandy, 86 proof 1 cup grated Gouda cheese, optional Prepare brown rice according to directions. Blanch fresh or frozen broccoli. Preheat the oven to 350°F. Combine flour, salt, and pepper. Flatten the chicken breasts. Dredge with the flour mixture. Melt the butter in a medium to large sauté pan. Sauté the chicken breasts in the melted butter for 2 to 3 minutes. Remove from the pan and keep warm. Stir the wine and chicken broth into the juices in the same pan. Reduce the liquid, add the brandy, and cook for 1 more minute. Layer the brown rice, then the broccoli in a 3-quart casserole. Add the chicken and pour the wine sauce over the rice, broccoli, and chicken. Bake uncovered for 15 minutes or until light and bubbly. If using, sprinkle Gouda over chicken. One serving—Calories: 290; Total fat: 6 g; Total carbohydrates: 29; Protein: 25 g; Sodium: 550 mg Save Your Brain 172 Fish Dishes Salmon Rama Serves 3 1 can (14.75 ounces) wild Alaska pink salmon, drained, bones and skin removed 12 cups raw baby spinach leaves (will cook down to 1½ cups cooked) ¾ cup Peanut Sauce (see recipe under Sauces and Dips) Red bell pepper strips for garnish Preheat oven to 275°F. Carefully remove salmon from can, leaving the meat in about three 3-ounce pieces. Place pieces of salmon on a baking sheet or other ovenproof bakeware. Place in oven at 275°F just to get it hot. It is already cooked and does not need further cooking. In a large sauté pan, place ½ cup water. Bring to a boil over high heat. Add spinach leaves. Using a pair of tongs, gently toss the spinach leaves and move them to the hot spots in the pan so that they gently wilt. Keep moving them around so they wilt evenly. Remove from pan and divide among three warmed dinner plates, ½ cup spinach per plate. Place a piece of salmon on top of the spinach, then pour ¼ cup of warmed peanut sauce over the top. Garnish attractively with several thin slices of fresh red bell pepper. One serving, with Peanut Sauce—Calories: 230; Total fat: 10 g; Total carbohydrates: 14 g; Protein: 25 g; Sodium: 660 mg Critical Area 5: Nutrition 173 Salmon Burgers Serves 4 2 eggs, beaten 1 cup panko (Japanese-style breadcrumbs) or seasoned breadcrumbs 4 teaspoons minced onion 8 ounces canned wild Alaska pink salmon, drained, bones and skin removed 4 hamburger buns Combine eggs, breadcrumbs, and minced onion in a bowl. Gently fold in the salmon to combine well but don’t overmix or the salmon will become mushy. Leave some nice chunks of muscle tissue. Form into four patties. Heat a small amount of oil in a heavy skillet. When the oil is hot, place the patties in it and fry over medium-low to medium heat for about 1 minute per side. They should get a nice, lightly browned color and heat through. Place on toasted or warmed hamburger buns and serve with desired accompaniments. One serving—Calories: 300; Total fat: 8 g; Total carbohydrates: 35 g; Protein: 23 g; Sodium: 610 mg