Sunrise Chef

Sunrise Chef: Chef Jamie McKeon

The 2018 St. Luke's Half Marathon is coming up in April.

Chef Jamie McKeon, of Red Door Catering at Muhlenberg College, will be catering the event. He was in the 69 News kitchen with some healthy eating tips and recipes for all types of runners.

Vegetarian Vegetable Pierogie Soup

Servings: 6 

Prep Time: 12 minutes 

Cook Time: 25 minutes 

2 (12 ounce) boxes Potato & Cheddar Mini Pierogies
1/2 onion, chopped
1/2 cup mixed vegetables (Frozen)
1 garlic clove, minced 
2 cups vegetable broth
1 (8 ounce) can diced tomatoes
1/4 tablespoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon white pepper

In a large stockpot, combine vegetables, garlic with enough broth to cover; cook until onions are soft. Add remaining broth, tomatoes and seasonings; bring to a boil. Cover and simmer about 15 minutes. 
Bring to a boil and add Mini Pierogies. Cook for an additional 3 to 5 minutes or until Mini Pierogies are heated through. Sprinkle with parsley or parmesan cheese before serving.

Vegetarian Black Bean Sausage

High in fiber and gluten free

Yields 6 servings (12) 2 patties per portion

2 teaspoons canola oil
1/4 cup yellow onions diced
1 1/2 cups brown rice cooked
2 cups black beans
1/4 cup brown rice flour
2 teaspoons rubbed sage
1 teaspoon fennel seed chopped
1/2 teaspoon red pepper flakes
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon cumin 
Note: I use whole seeds and dry toast before grinding in spice grinder for a better bouquet of flavor. 

Heat oil in sauté pan and add onions until translucent, about 3 minutes.
Combine black beans, brown rice and onions in a food processor. Pulse until no visible beans are chunky.
Scoop mixture into bowl and add rice four and spices. Stir to combine.
To make sausage patties divide mixture into 12 balls. With palm of hand flatten out to form patties.
Add a little oil to pan turn, down to medium high and brown patties on each side.

Serve with a condiment on a gluten-free toasted bun

Cranberry and Cilantro Quinoa Salad

Yields 6 servings

1/2 cup water (add vegetable stock for better flavor)
1 cup uncooked Quinoa
1/4 cup red peppers, chopped
1/4 cup yellow peppers, chopped
1 small red onion, finely chopped
1 1/2 teaspoon curry powder
1/4 cup cilantro, chopped
1 lime, juiced
1/2 cup minced carrots
1/2 cup dried cranberries (Craisins) 
1/2 cup sliced toasted almonds (optional)
Salt & pepper to taste

Pour water into pot in a saucepan, cover with lid. Bring water to boil over high heat, then pour Quinoa in the water. Let it recover and continue to simmer (170 degrees) over low heat until water (stock) has been absorbed. 15 minutes. Scrape into bowl and chill.

Once chilled, stir in red peppers, yellow peppers, red onions, curry powder, cilantro, lime juice, sliced almonds and cranberries. Season with salt and pepper. Chill before serving.

Black Bean Brownies 

This simple substitution greatly reduces the fat content of regular brownie mix, and increases the fiber and protein content. There is still sugar in the mix, so restraint is still in order when consuming these! 

1 15.5 ounce can of black beans
1 brownie mix
1 pan sprayed with oil (or nonstick)

Spray 9" x 9" baking pan with oil or non-stick spray.
Preheat oven to 350 degrees. 
Pour beans and liquid into blender and puree. In a mixing bowl, combine brownie mix with pureed beans.  Stir with a spoon. Fold into pan. Bake as directed on box.
Nutrition: Calories are about that of regular brownies: approximately 100 per brownie.


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