Cooking with Raina - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Dietitian Raina Childers shares healthier versions of celebrity chef recipes

By Lauren Keith - bio | email

CAPE GIRARDEAU (KFVS) -Southeast Hospital Dietitian Raina Childers lightens up recipes from popular celebrity chef's Paula Deen and Rachel Ray.  You'll see Raina's recipes below followed by the celebrity chef's recipe, so you can compare.

                  Almond Broccoli Salad--Raina's Lighter Version 

Ingredients:

  • 6 cups small broccoli florets
  • ½ cup chopped celery
  • ½ cup raisins
  • 8 slices turkey bacon, cooked and crumbled
  • 3 green onions, sliced
  • 2/3 cup fat free mayonnaise
  • ¼ cup agave nectar
  • 1 Tablespoon fresh lemon juice
  • 1 (3.75 ounce) package of sliced almonds, toasted

 

Directions:

  • In a medium bowl, combine first 5 ingredients
  • In a small bowl, stir together mayonnaise, honey, and lemon juice. Pour over broccoli mixture, tossing gently to coat.
  • Stir in almonds just before serving.

Yields: 8-10 servings

 Nutrition Information: Calories: 188, Fat: 7.5 grams, Carbohydrate: 17.5 grams, Protein: 9.6 grams, Fiber: 4 grams, Sodium: 400 mg

Paula Deen's Almond Broccoli Salad

Ingredients:

  • 6 cups small broccoli florets
  • ½ cup chopped celery
  • ½ cup raisins
  • 10 slices bacon, cooked and crumbled
  • 3 green onions, sliced
  • 2/3 cup mayonnaise
  • ¼ cup honey
  • 1 Tablespoon fresh lemon juice
  • 1 (3.75 ounce) package of honey roasted sliced almonds

 

Directions:

  • In a medium bowl, combine first 5 ingredients
  • In a small bowl, stir together mayonnaise, honey, and lemon juice. Pour over broccoli mixture, tossing gently to coat.
  • Stir in almonds just before serving.

Yields: 8-10 servings

Nutrition Information: Calories: 385, Fat: 25 grams, Protein: 16 grams, Carbohydrate: 27 grams, Fiber: 3.2 grams, Sodium: 892 mg

Raina's Chicken with Roasted Red Pepper, Sausage and Sweet Pea Sauce over Rice 

Ingredients:

  • 2 Tablespoons olive oil- divided
  • 1 Tablespoon Smart Balance margarine
  • 1 large onion chopped
  • ¼  teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 cup brown rice
  • 2 cups fat free and reduced sodium chicken broth or vegetable broth
  • 4 boneless, skinless chicken breasts
  • ½ Tablespoon sweet paprika
  • ½ teaspoon cumin
  • 1 teaspoon dried thyme
  • ¾ pound Healthy Ones Turkey sausage (or equivalent), halved lengthwise, then thinly sliced
  • 2 large garlic cloves, minced
  • ½ small carrot, chopped
  • 2 jarred roasted red peppers, chopped
  • 1 10 ounce box frozen peas
  • ¼ cup fresh flat leaf parsley, chopped

 

Directions:

  • Heat  a medium sauce pot over medium heat and add 1 Tablespoon olive oil, margarine,1/4th of the onion, salt and pepper. Cook for about 1-2 minutes
  • Add rice, stir to coat in the oil. Add 1 ½ cups broth to the rice and bring it up to a simmer. Cover pot with lid and turn heat down to medium low. Cook rice until done and tender.
  • While rice is cooking start cooking the chicken. Preheat a large skillet over medium heat with the remaining olive oil. Add chicken to skillet and season with paprika, cumin, thyme. Cook chicken for 5-6 minutes.
  • Remove chicken from skillet and cover with foil.
  • Return skillet to medium heat and add sausage. Add remaining onion, garlic, red peppers, carrots and cook for about 2-3 minutes.
  • Add remaining ½ cup broth and peas and parsley; continue to cook for 1-2 minutes to heat peas through.
  • To serve, arrange chicken on plates top them with sauce, fluff rice and serve alongside. Or cut up chicken and mix rice into sauce and toss all together.

Yields: 4

Nutrition Information: Calories: 597, Fat: 23 grams, Carbohydrate: 53 grams, Protein: 48 grams, Fiber: 7 grams, Sodium: 900 mg

Rachel Ray's Chicken with Roasted Red Pepper, Chorizo, and Sweet Pea Sauce over Rice

Ingredients:

  • 3 Tablespoons olive oil
  • 1 Tablespoon unsalted butter
  • 1 large onion chopped
  • Salt and Pepper
  • 1 ½ cups white rice
  • 3 cups chicken broth
  • 4 boneless, skinless chicken breasts
  • ½ Tablespoon sweet paprika
  • 1 teaspoon dried thyme
  • ¾ pound chorizo sausage, halved lengthwise, then thinly sliced
  • 2 large garlic cloves, chopped
  • ½ small carrot
  • 2 jarred roasted red peppers, chopped
  • 1 10 ounce box frozen peas
  • ¼ cup fresh flat leaf parsley, chopped

 

Directions:

  • Heat a medium sauce pot over medium heat and add 2 Tablespoons olive oil, butter, 1/4th of the onion, salt and pepper. Cook for about 1-2 minutes
  • Add rice, stir to coat in the oil. Add 2 ½ cups broth to the rice and bring it up to a simmer. Cover pot with lid and turn heat down to medium low. Cook rice until done and tender.
  • While rice is cooking start cooking the chicken. Preheat a large skillet over medium heat with the remaining olive oil. Add chicken to skillet and season with paprika,  thyme. Cook chicken for 5-6 minutes.
  • Remove chicken from skillet and cover with foil.
  • Return skillet to medium heat and add chorizo sausage. Add remaining onion, garlic, carrots, red peppers and cook for about 2-3 minutes.
  • Add remaining ½ cup broth and peas and parsley; continue to cook for 1-2 minutes to heat peas through.
  • To serve, arrange chicken on plates top them with sauce, fluff rice and serve alongside.

 

Yields: 4

 

Nutrition Information:  Calories: 1064, Fat: 55 grams, Carbohydrate: 74 grams, Protein: 63 grams, Fiber: 6.5 grams, Sodium: 1892 mg

Raina's Orange Brownies

Ingredients:

  • 1 cup all-purpose flour
  • ½ cup whole wheat flour
  • 1 cup granulated sugar
  • 1 cup Splenda (sugar equivalent)
  • ½ teaspoon salt
  • 1 cup Smart Balance margarine or equivalent, softened
  • 2 whole eggs
  • 4 egg whites or equivalent
  • 2 teaspoons orange extract
  • 1 teaspoon grated orange zest

 

Glaze:

  • 3/4 cup powdered sugar
  • 2 Tablespoons orange juice
  • 1 teaspoon grated orange zest

 

Directions:

  • Preheat oven to 350 degrees.
  • Grease a 13 x 9 inch pan
  • Stir together flour, sugar and salt in a bowl; add butter, eggs, extract and zest.
  • Using a handheld mixer, beat until well blended.
  • Pour batter into prepared pan and bake for 30 minutes, or until golden brown and set.
  • Remove from oven and pierce entire cake with a fork.
  • For glaze, mix all ingredients together and stir until smooth.
  • Pour glaze over cake
  • Cool and cut into squares

 

Yields: 24

 

Nutrition Information:  Calories: 138, Fat: 6 grams, Protein: 1.9gm, Carbohydrate: 20 grams, Fiber: .5 gm, Sodium: 65 mg

Paula Deen's Orange Brownies

Ingredients:

  • 1 ½ cups all-purpose flour
  • 2 cups granulated sugar
  • 1 teaspoon salt
  • 1 cup (2 sticks) butter, softened
  • 4 eggs
  • 2 teaspoons orange extract
  • 1 teaspoon grated orange zest

 

Glaze:

  • 1 cup confectioners' sugar
  • 2 Tablespoons orange juice
  • 1 teaspoon grated orange zest

 

 

Directions:

  • Preheat oven to 350 degrees.
  • Grease a 13 x 9 inch pan
  • Stir together flour, sugar and salt in a bowl; add butter, eggs, extract and zest.
  • Using a handheld mixer, beat until well blended.
  • Pour batter into prepared pan and bake for 30 minutes, or until golden brown and set.
  • Remove from oven and pierce entire cake with a fork.
  • For glaze, mix all ingredients together and stir until smooth.
  • Pour glaze over cake
  • Cool and cut into squares

 

Yields: 24

 

Nutrition Information: Calories: 191, Fat: 8.5 grams, Carbohydrate: 27 grams, Protein: 1.8 grams, Fiber: .5 grams, Sodium: 162 mg

Copyright 2010 KFVS. All rights reserved.

  • Heartland NewsMore>>

  • 2 injured in two-vehicle crash on I-24 in Massac County, IL

    2 injured in two-vehicle crash on I-24 in Massac County, IL

    Saturday, August 18 2018 10:54 PM EDT2018-08-19 02:54:05 GMT
    Two injured in a crash on I-24. (Source: Raycom Media)Two injured in a crash on I-24. (Source: Raycom Media)
    Two injured in a crash on I-24. (Source: Raycom Media)Two injured in a crash on I-24. (Source: Raycom Media)
    A two-vehicle crash sent two to the hospital on Aug. 18. According to ISP, Paul Price, 46, was driving on I-24 when he lost control of his vehicle and crossed the median eventually hitting a semi truck driven by Courtney Baxter, 43. Download the KFVS News app: iPhone | Android Price and his passenger Thomas Griffey, 38, were taken by ambulance to a local hospital for treatment. Baxter refuse treatment at the scene. Price was charged with Too Fast For Condi...
    A two-vehicle crash sent two to the hospital on Aug. 18. According to ISP, Paul Price, 46, was driving on I-24 when he lost control of his vehicle and crossed the median eventually hitting a semi truck driven by Courtney Baxter, 43. Download the KFVS News app: iPhone | Android Price and his passenger Thomas Griffey, 38, were taken by ambulance to a local hospital for treatment. Baxter refuse treatment at the scene. Price was charged with Too Fast For Condi...
  • All lane back open after crash on Highway B in Perry County, MO

    All lane back open after crash on Highway B in Perry County, MO

    Saturday, August 18 2018 10:22 PM EDT2018-08-19 02:22:58 GMT
    A crash has blocked both lanes of Highway B in Perry County, Mo. (Source: Raycom Media)A crash has blocked both lanes of Highway B in Perry County, Mo. (Source: Raycom Media)

    Traffic has been blocked after a crash in Perry County, Mo. on Aug. 18. Download the KFVS News app: iPhone | Android According to Perry County, MO Sheriff's Department, a crash has blocked both lanes of Highway B in Perry County, Mo. We will continue to update this story. Copyright 2018 KFVS. All rights reserved

    Traffic has been blocked after a crash in Perry County, Mo. on Aug. 18. Download the KFVS News app: iPhone | Android According to Perry County, MO Sheriff's Department, a crash has blocked both lanes of Highway B in Perry County, Mo. We will continue to update this story. Copyright 2018 KFVS. All rights reserved

  • Union County Fair celebrates 138 years

    Union County Fair celebrates 138 years

    Saturday, August 18 2018 10:11 PM EDT2018-08-19 02:11:17 GMT
    Union County Fair celebrates 138 years. (Source: KFVS)Union County Fair celebrates 138 years. (Source: KFVS)
    Union County Fair celebrates 138 years. (Source: KFVS)Union County Fair celebrates 138 years. (Source: KFVS)
    This year marks the 138th anniversary of the Union County Fair. The fair is host to many events for the week. The Queen Pageant is Aug. 19, with the concerts, a rodeo and even the demolition derby.  Download the KFVS News app: iPhone | Android Some of the attendees share their experiences.  "It's just tradition. I grew up as a kid in this town and I've never missed the county fair. I've never missed one ever I don't guess," said Mike Meisenh...
    This year marks the 138th anniversary of the Union County Fair. The fair is host to many events for the week. The Queen Pageant is Aug. 19, with the concerts, a rodeo and even the demolition derby.  Download the KFVS News app: iPhone | Android Some of the attendees share their experiences.  "It's just tradition. I grew up as a kid in this town and I've never missed the county fair. I've never missed one ever I don't guess," said Mike Meisenh...
Powered by Frankly