Recipes and Hints

The following recipes highlight the use of Suriny Rice Bran Oil, a great new product I really like for its nutritional benefits and cooking properties. You can see the recipes listed below prepared on youtube or at www.suriny-usa.com.

MAHI-MAHI WITH LIME GINGER VINAIGRETTE

Recipe By :Shirley Scrafford

Servings : 4

Ingredients

1/2 cup Suriny rice bran oil

1/2 cup lemongrass -- chopped from bottom 4" of stalk

3 Tablespoons fresh ginger -- chopped

2 Tablespoons fresh lime juice

2 teaspoons lime zest -- grated

4, 7 ounce mahi-mahi fillets

Cook oil, lemongrass, and ginger in a small saucepan over low heat for 15 mnutes to develop flavor. Cool completely. Strain oil into small bowl.

Whisk 1/4 cup ginger oil, lime juice and lime peel in medium bowl to blend. Season with salt and pepper.

Prepare grill or grill pan. Brush remaining ginger oil over fish. Sprinkle with salt and pepper.

Grill until fish is cooked through, about 3 minutes per side. Transfer to plate and drizzle with vinaigrette and serve.

Note - Also works with snapper or salmon.

Per Serving - 453 Calories; 30g Fat (60.2% calories from fat); 41g Protein; 4g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 128mg Sodium.

Exchanges: 6 Lean Meat; 0 Vegetable; 0 Fruit; 5 1/2 Fat.

CHICKEN AND BASIL STIR FRY

Ingredients 
2 Tablespoons Suriny rice bran oil -- divided
1/2 large red onion -- vertically sliced
3 large shitake mushroom -- stemmed, thinly sliced
1 teaspoon grated orange peel
2 cups broccoli florets
2 small carrot -- peeled, cut into matchsticks
1 pound chicken tenders -- cubed
3 Tablespoons fresh basil -- jullienned
1 Tablespoon Tamari soy sauce -- or to taste

Heat one tablespoon oil in a wok or large skillet over medium high heat. Add onion, mushrooms and orange peel and stir fry until fragrant and lightly browned, 3 to 5 minutes.

Add broccoli and carrots and stir fry another 3 to 5 minutes or until broccoli is bright green and just tender. Transfer to a bowl and set aside.

Heat remaining oil in the same pan. Add chicken cubes and stir fry for 5 minutes or until completely cooked. Add vegetables back to skillet with chicken. Add basil and stir fry one minute longer. Season to taste with soy sauce.


Per Serving - 218 Calories; 8g Fat (31.8% calories from fat); 28g Protein; 11g Carbohydrate; 3g Dietary Fiber; 56mg Cholesterol; 474mg Sodium.

Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 1/2 Fat. 





CORNBREAD STICKS

Recipe By : Shirley Scrafford
Yield: 14 sticks or 12 muffins

Ingredients

1 cup cornmeal
1 cup flour
1/4 cup sugar
4 teaspoons baking powder
1/2 teaspoon salt
1 cup milk
1 egg
1/4 cup Suriny rice bran oil
1 cup corn -- optional

Preheat oven and corn stick pans* to 425 degrees F.

In large bowl, combine cornmeal, flour, sugar, baking powder, and salt.

Add milk, egg, and oil. Beat until fairly smooth, about 1 minute. Stir in corn if using.

Take out hot corn stick pans from the oven and brush with additional oil, or spray with nonstick spray. Pour in batter.

Bake 15 minutes or until toothpick comes out clean.

* For corn muffins, use greased or paper lined muffin tins (no preheating of the pan required) and cook 15 - 18 minutes or until toothpick comes out clean.

Per Serving - 167 Calories; 6g Fat (32.4% calories from fat); 4g Protein; 25g Carbohydrate; 2g Dietary Fiber; 20mg Cholesterol; 270mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates. 

Add-In Ideas:
- Add 1/2 cup shredded sharp cheddar cheese and/or 1 jalapeno (seeded and minced).
- Add 1/4 cup minced green onion.
- Add 1/4 cup roasted red peppers.
- Grill corn before adding for a smoky flavor.
- Bacon with sautéed onion.



PUMPKIN-CRANBERRY MUFFINS

Recipe By : Shirley Scrafford
Servings : 12

Ingredients
1 1/2 cups all-purpose flour
1 teaspoon baking soda
3/4 teaspoon ground ginger
1/2 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon ground cloves
1 cup granulated sugar
1 cup canned pumpkin
1/2 cup 2% milk
2 Tablespoons plain low-fat yogurt
1/4 cup packed light brown sugar
2 tablespoons Suriny rice bran oil
1 large egg
2/3 cup sweetened dried cranberries -- chopped (such as Craisins)

Preheat oven to 375°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and next 5 ingredients (though cloves); stir well with a whisk.

Combine granulated sugar and next 5 ingredients (through egg) in a large bowl; beat with a mixer at medium speed until well blended (about 3 minutes). Add flour mixture to sugar mixture; beat at low speed just until combined. Fold in cranberries.

Place 12 paper muffin cup liners in muffin cups. Spoon batter into prepared cups. Bake at 375° for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack.

Note: These moist muffins get a burst of sweet and sour notes from the cranberries. This recipe doubles easily to feed a crowd. These are best warm, but you can make ahead. Bake up to one month in advance, and place in a heavy-duty freezer bag."

Per Serving : 201 Calories; 3g Fat (13.8% calories from fat); 3g Protein; 41g Carbohydrate; 1g Dietary Fiber; 19mg Cholesterol; 186mg Sodium.

Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 1/2 Other Carbohydrates. 




ROASTED BROCCOLI AND CAULIFLOWER

Recipe By : Shirley Scrafford
Servings : 4

Ingredients
2 cups broccoli florets
2 cups cauliflower florets
5 cloves garlic -- peeled and halved
1 Tablespoon Suriny rice bran oil
1 teaspoon salt
1/2 teaspoon freshly ground pepper
2 Tablespoons grated Parmesan cheese

Place first 3 ingredients in a baking pan. Drizzle with oil, and toss.

Bake at 450°, stirring occasionally, 20 to 25 minutes or until lightly browned. Sprinkle with salt, pepper, and cheese, tossing to coat.


Per Serving: 71 Calories; 4g Fat (51.2% calories from fat); 3g Protein; 6g Carbohydrate; 2g Dietary Fiber; 2mg Cholesterol; 605mg Sodium.

Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 1/2 Fat.



SPICY SWEET YAM FRIES

Recipe By : Shirley Scrafford
Servings : 4

Preparation Time :0:30

Ingredients
1 1/2 pounds yams -- peeled and cut into 1/2"slices then in strips
2 Tablespoons Suriny rice bran oil
1 Tablespoon fresh rosemary -- chopped
1 Tablespoon brown sugar
1 teaspoon garlic powder
1/4 teaspoon cayenne pepper
salt and pepper -- to taste

Prepare barbecue (medium heat) or preheat oven to 375.

Place potatoes in 13x9x2-inch baking dish. Add oil, chopped fresh rosemary, brown sugar, garlic powder, and cayenne pepper to potatoes. Sprinkle potatoes with salt and pepper; toss to coat.

Place in a single layer on the barbeque grill or on a baking sheet. Grill for about 15 - 20 minutes, turning as needed or bake at 375 for about 25 minutes. Transfer potatoes to bowl, season to taste with salt and pepper, and serve.

Note: To save time and hassle, cut the potatoes in rounds.

Per Serving : 272 Calories; 7g Fat (23.1% calories from fat); 3g Protein; 50g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 17mg Sodium.

Exchanges: 3 1/2 Grain(Starch); 1 1/2 Fat; 0 Other Carbohydrates.




LIGHT AND FRESH POTATO SALAD

Recipe By : Shirley Scrafford
Servings : 6

Ingredients
1/4 cup seasoned rice vinegar
2 Tablespoons Suriny rice bran oil
1/4 teaspoon salt
1/8 teaspoon pepper
2 Tablespoons light mayonnaise -- optional
2 pounds red potato -- cubed (about 5 cups)
1/2 teaspoon salt
1 cup cucumber -- peeled and diced
3/4 cup grape tomatoes -- halved
3/4 cup green bell pepper -- diced
1/2 cup orange bell pepper -- diced
1/2 cup celery -- diced
1/4 cup green onion -- sliced
1/3 cup black olives -- sliced (2 1/2 ounce can)
2 Tablespoons fresh thyme -- or basil or oregano

Combine vinegar, oil, 1/4 teaspoon salt, pepper, and mayonnaise, if using, in a bowl and whisk until combined.

Cook potatoes in a large pot of water with 1/2 teaspoon of salt for 10 minutes or until tender. Drain potatoes and combine with oil and vinegar dressing and let sit for 15 minutes to absorb flavors and cool.

Add remaining ingredients and toss to coat with dressing.

Cover and chill.