May 20, 2010 - Eastern Band of Cherokee

FOOD a-li-s-da-diRecipes byKeahana...Keahana Lambert-Sluderis the Administrave ProgramCoordinator for theEBCI Health and Medical Division.Garden Pasta SaladThis lightly dressed pasta saladets lots of flavor from kalamata olivesnd basil. A colorful mix of diced bellpepper, shredded carrot and tomatoesadds vitamins and minerals. Serve on acrisp bed of greens. Toss in canned chunklight tuna, cooked chicken or flavoredbaked tofu (precooked “baked tofu” isfirmer than water-packed tofu and comesin a wide variety of flavors. You mightalso like flavored baked tofu on a sandwichor in a stir-fry.) to add protein andmake it more substantial. 6 servings, 1cup eachIngredients• 2 cups whole-wheat rotini, (6 ounces)• 1/3 cup reduced-fat mayonnaise• 1/3 cup low-fat plain yogurt• 2 tablespoons extra-virgin olive oil• 1 tablespoon red-wine vinegar, orlemon juice• 1 clove garlic, minced• 1/8 teaspoon salt• Freshly ground pepper, to taste• 1 cup cherry or grape tomatoes, halved• 1 cup diced yellow or red bell pepper,(1 small)• 1 cup grated carrots, (2-4 carrots)• 1/2 cup chopped scallions, (4 scallions)• 1/2 cup chopped pitted kalamata olives• 1/3 cup slivered fresh basilPreparation1. Bring a large pot of lightly saltedwater to a boil. Cook pasta, stirring occasionally,until just tender, 8 to 10 minutes,or according to package directions.Drain and refresh under cold runningwater.2. Whisk mayonnaise, yogurt, oil, vinegar(or lemon juice), garlic, salt and pepperin a large bowl until smooth. Add thepasta and toss to coat. Add tomatoes, bellpepper, carrots, scallions, olives andbasil; toss to coat well.Nutrition Facts205 calories; 9 g fat (2 g sat, 5 g mono);1 mg cholesterol; 29 g carbohydrates; 6 gprotein; 4 g fiber; 291 mg sodium; 269mg potassiumBarbecued PorkSandwichesSmoky grilled onion and your favoritebarbecue sauce transform grilled porktenderloin into a hearty summer sandwich.If you're concerned about sodium,be sure to choose a lower-sodium barbecuesauce. 2 servings, about 1 cup fillingeachIngredients• 1 small yellow onion, cut into 1/2-inchthickrounds• 1 teaspoon canola oil• 2 whole-wheat buns, split horizontally• Chipotle-Marinated Pork Tenderloin,grilled (see recipe), thinly sliced• 1/3 cup prepared barbecue saucePreparation1. Preheat grill to high or heat a large indoorgrill pan over high heat. Lightlybrush onion with oil and grill (after thepork is done) until lightly browned andsoft, turning once, 4 to 5 minutes. Letcool on a cutting board.2. Lightly toast buns cut side down onthe grill or in the pan.3. Chop the onion; transfer to a largebowl. Shred pork using two forks; add tothe bowl. Add barbecue sauce; stir tocombine. Serve the pork filling on thetoasted buns.Nutrition Facts319 calories; 9 g fat (2 g sat, 4 g mono);63 mg cholesterol; 32 g carbohydrates;27 g protein; 4 g fiber; 711 mg sodium;614 mg potassiumIT’S A SWEET LIFE IN CHEROKEEStrawberry Tallcake with Chantilly Cream FrostingBy SHEENA BRINGS PLENTY, CPCIngredientsChiffon Cake2 cups All-Purpose Flour1 ½ cups granulated sugar3 teaspoons baking powder1 teaspoon salt½ cup vebetable oil7 egg yolks¾ cup cold water1 cup egg whites (about 8)½ teaspoon cream of tartarStrawberry Filling1 quart strawberries1 cup granulated sugarChantilly Cream Frosting1 quart heavy whipping cream1 cup powdered sugar2 teaspoons vanillaDirections1. In a large bowl, mix flour, sugar, bakingpowder and salt together with a wirehisk. Then add yolks, oil and water andhisk until smooth. Set aside.. Put egg whites and cream of tartar in aLEAN, DRY mixer bowl and whip toPhoto by Sheena Brings PlentyStrawberry Tallcake with Chanlly Cream Frosngglossy, stiff peaks.3. Using a rubber spatula, gently fold ½ ofthe egg whites into the yolk mixture tolighten it. Then, gently fold in the remainingwhites, being careful not to deflate themixture.4. Grease the bottom only of two 9” roundcake pans and pour batter evenly intothem.5. Bake the cakes for about 45 minutes ina preheated 325 degree F oven until goldenbrown and the center springs back whenpressed lightly. Cool completely.6. While the cake is baking, reserve fourof the nicest strawberries for garnish.Chop the remaining strawberries, mix insugar, cover and let sit until needed.7. Once the cakes are cool, split each inhalf horizontally to make four layers total.Set aside.8. Using an electric mixer, whip the heavycream slightly, then add the powderedsugar and vanilla and continue whippingto glossy, stiff peaks.9. Lay one layer of cake down on a cakeplate and pipe or place a small amount offrosting around the edge of the layer tomake a “wall”. Place 1/3 of the strawberrymixture in the center of the layer. Placesecond cake layer on top and repeat twomore times. Place top layer of cake on andfrost cake with remaining Chantilly Creamand garnish as desired with set-asidestrawberries.Sheena is a Cerfied Pastry Culinarianand resides in the Yellowhill Community.www.nc-cherokee.com/theonefeatherTHURSDAY, MAY 20, 2010cherokee one feather11