Posts tagged coconut

Bell Pepper & Beef Curry

Bell Pepper & Beef Curry

Recipe: Bell Pepper & Beef Curry

Ingredients

  • 1 pound beef sirloin or strip steak, trimmed, thinly sliced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon plus 2 teaspoons canola oil, divided
  • 8 ounces green beans, trimmed, cut into 2-inch pieces (about 2 cups)
  • 2 red bell peppers, cut into thin, 2-inch strips
  • 1 14-ounce can “lite” coconut milk
  • 2 tablespoons red curry paste
  • 1 large mango, cut into 1-inch chunks
  • 4 lime wedges

Instructions

  1. Sprinkle beef with salt and pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the beef and cook, stirring occasionally, until browned, 2 to 3 minutes. Transfer to a plate with a slotted spoon and drain any liquid from the pan; wipe out the pan.
  2. Reduce heat to medium. Add the remaining 2 teaspoons oil, green beans and bell peppers to the pan and cook, stirring, just until the beans begin to color, 2 to 4 minutes. Combine coconut milk and curry paste and pour the mixture into the pan. Bring to a simmer. Cover and cook until the vegetables are just tender, 2 to 3 minutes. Return the beef and any juice on the plate to the pan along with mango; cook, stirring once or twice, until heated through, 2 to 3 minutes. Serve with lime wedges over noodles.

Preparation time: 10 minute(s)

Cooking time: 35 minute(s)

Number of servings (yield): 4

Inspired By: Bell Pepper & Beef Curry

Coconut-Crusted Chicken with Mango Salsa

Recipe: Coconut-Crusted Chicken with Mango Salsa

Ingredients

  • 1/2 pound frozen mango, thawed and chopped (about 1 1/2 cups)
  • 1/2 cup chopped red bell pepper
  • 1/3 cup chopped red onion
  • 2 tablespoons chopped cilantro
  • 1 tablespoon rice vinegar
  • Salt and pepper
  • 1 egg
  • 1/2 cup shredded unsweetened coconut
  • Four 6-ounce skinless, boneless chicken breasts
  • 3 tablespoons vegetable oil

Instructions

  1. Preheat the oven to 350°. In a small bowl, combine the mango, bell pepper, onion, cilantro and vinegar; season with salt and pepper.
  2. In a shallow bowl, beat the egg with 1 teaspoon water and 1/2 teaspoon salt. Place the coconut in another shallow bowl. Dip the chicken in the egg, then in the coconut. Press to coat.
  3. In large, ovenproof skillet, heat the oil over medium-high heat. Add the chicken and cook, turning once, until golden, about 3 minutes. Transfer the skillet to the oven and bake until cooked through, about 12 minutes. Serve the chicken with the mango salsa.

Cooking time (duration): 35 min

Number of servings (yield): 4

Inspired By: Coconut-Crusted Chicken with Mango Salsa

Carrot Cake Pancakes

Carrot Cake Pancakes

Recipe: Carrot Cake Pancakes

Ingredients

  • 1 cup plus 2 heaping tablespoons all-purpose flour
  • 2 1/4 teaspoons baking powder
  • 1 1/4 teaspoon baking soda
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 3/4 plus one tablespoon cup buttermilk
  • 1/2 cup milk
  • 1 large egg
  • 2 tablespoons butter, melted and cooled
  • 3/4 cup grated carrot
  • 1 1/4 teaspoons cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 cup coconut
  • 1/4 cup coarsely chopped pecans

Cream Cheese Frosting

  • 4 oz cream cheese, softened
  • 2 tablespoons butter, softened
  • 1 cup confectioner’s sugar
  • 1 teaspoon vanilla extract

Instructions

  1. Whisk together first 5 ingredients, cinnamon, and nutmeg in a large bowl. Combine buttermilk, milk, egg, and butter in a separate bowl; add to flour mixture. Then add carrots, coconut, and pecans. Whisk just until blended. Let stand 10 minutes.
  2. While you are waiting, make the cream cheese frosting. In a medium bowl, cream together the cream cheese and butter until creamy. Mix in the vanilla, then gradually stir in the confectioners’ sugar. Heat in the microwave, on low power, stirring frequently, until its the consistency on a thick syrup.
  3. Pour by 1/3 cup of batter onto a hot, lightly greased griddle or nonstick pan. Cook until pancakes are covered with bubbles and edges turn brown. Turn and cook other side 2 minutes or until golden brown. Drizzle with heated cream cheese frosting.

Cooking time (duration): 45 min

Number of servings (yield): 6

Inspired By: Carrot Cake Pancakes

Baked Salmon with Coconut Crust

Coconut Crusted Salmon

Recipe: Coconut Crusted Salmon

Ingredients

  • 4 (4-6 ounce) salmon fillets, skin removed
  • 1 tablespoon fresh lime juice
  • 1/2 cup panko (Japanese bread crumbs)
  • 1/4 cup flaked coconut
  • Salt and freshly ground pepper, to taste
  • Cooking spray
  • 4 lime wedges

Instructions

  1. Preheat oven to 425 degrees.
  2. Place salmon fillets baking sheet (use non-stick foil or spray with cooking spray)
  3. Brush lime juice on salmon.
  4. Combine panko, coconut, salt and pepper.
  5. Place mixture evenly on the top of each fillet and return to baking pan.
  6. Coat top of fillet with light coating of cooking spray.
  7. Bake for 12 to 15 minutes.
  8. Serve with lime wedges

Cooking time (duration): 20 min

Number of servings (yield): 4

Carrot Cake

Carrot CakeRecipe: Carrot Cake

This carrot cake has 40% less calories and 50% less fat the average carrot cake, yet it is still moist and delicious.

Ingredients

  • 1 20-ounce can crushed pineapple
  • 2 cups whole-wheat pastry flour (see note below)
  • 2 teaspoons baking soda
  • 1/2 teaspoon salt
  • 2 teaspoons ground cinnamon
  • 3 large eggs
  • 1 1/2 cups granulated sugar
  • 3/4 cup nonfat buttermilk
  • 1/2 cup canola oil
  • 1 teaspoon vanilla extract
  • 2 cups grated carrots, (4-6 medium)
  • 1/4 cup unsweetened flaked coconut
  • 1/2 cup chopped walnuts, toasted (optional)

Frosting

  • 12 ounces reduced-fat cream cheese, (Neufchâtel), softened
  • 1/2 cup confectioners’ sugar, sifted
  • 1 1/2 teaspoons vanilla extract
  • 2 tablespoons flaked coconut, toasted

Instructions

  1. To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray.
  2. Drain pineapple in a sieve set over a bowl, pressing on the solids. Reserve the drained pineapple and 1/4 cup of the juice.
  3. Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and the 1/4 cup pineapple juice in a large bowl until blended. Stir in pineapple, carrots and 1/4 cup coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.
  4. Bake the cake until the top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.
  5. To prepare frosting and finish cake: Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with toasted coconut.

Personal Notes

Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Cooking time (duration): 70 min

Number of servings (yield): 16

Inspired By: Carrot Cake
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