Mini Handle Sandwiches

SERVES 6

Ingredients:
• 3 fresh leeks, washed and sliced lengthwise
• Peanut oil, for frying
• 1 cup Texas Pete Hot Sauce (or your favorite brand) plus more for dipping
• 1 egg, well beaten
• 6 chicken drumettes
• House Seasoning
• ½ cup self-rising flour
• 6 slices white bread, crust trimmed
• Mayonnaise, to taste

Preparation:
Prepare the leeks by blanching them in a pot of boiling water for 1 minute. Remove to an ice bath to chill. Set aside. When chilled, drain the leeks.

Place oil in a deep fryer or fill a large, heavy-bottomed pan no more than halfway with the oil; heat it to 350 degrees.

In a shallow bowl, stir together the hot sauce and egg. Season the chicken drumettes with House Seasoning and then dredge in the egg mixture. Coat the chicken in self-rising flour.

When the oil reaches 350 degrees, carefully place the chicken into the oil and deep-fry for 7 to 8 minutes. Remove the chicken with tongs and drain on paper towels. Spread each slice of bread with mayonnaise and place a drumette diagonally in the center. Fold the bread around the drumette and tie with a leek strip. Have extra hot sauce for dipping.

This recipe was published in 'Paula Deen's Kitchen Classics: The Lady & Sons Savannah Country Cookbook and The Lady & Sons, Too!'

Ginger, Carrot, and Orange Cappuccino Cup Soup

This recipe was designed by Rick Tramonto and Gale Gand at Tru Restaurant in Chicago for RealAge.

• Preparation time: 10 minutes
• 4 servings (approximately 51⁄2 cups total)
• Cooking time: 30 minutes
• 83 calories per serving, 26% from fat

RealAge effect if eaten 12 times a year:
• 8.6 days younger

RealAge-effect ingredients:
• Onion, carrots, celery, orange juice, olive oil (flavonoids, folic acid, calcium, potassium, healthy fat, fiber)

Ingredients:
• Cooking oil spray
• 1⁄2 cup thinly sliced yellow onion
• 1 rib celery, thinly sliced (1⁄2 cup)
• 3⁄4 pound carrots, very thinly sliced
• 3 cups low-salt vegetable broth or stock
• 1 and 1⁄2 teaspoons finely grated fresh ginger
• 1⁄2 cup orange juice
• 1⁄2 teaspoon salt
• 2 teaspoons extra-virgin olive oil

Preparation:
Heat a large saucepan or Dutch oven over medium heat; coat with cooking oil spray. Add onion and celery; cook 5 minutes, stirring occasionally. Add carrots; continue to cook 5 minutes. Add broth and ginger; bring to a boil. Add orange juice and salt. Reduce heat; cover and simmer until vegetables are very tender, about 20 minutes. Transfer mixture (in batches, if necessary) to a blender or food processor; blend until smooth. Reheat, if necessary; ladle into shallow bowls. Drizzle oil over soup.

Substitutions: White onion will work in this recipe, although the soup will be a little sharper tasting. Sliced leeks (the white part) or sliced shallots can easily substitute for yellow onion.

Tips: Slicing the carrots thin allows them to spend less time simmering. Spend a minute to do this, as it will speed cooking. Save a few carrot slices if you would like to add them to the soup once it’s finished. They add good texture and make the soup more interesting to eat. Also, you don’t have to peel the ginger when you’re grating it: it’s going into the blender anyway!

Nutritional Analysis
• Total fat (g) 2.5
• Sodium (mg) 568
• Vitamin A (RE) 2397
• Fat calories (kc) 23
• Calcium (mg) 43
• Beta-carotene (RE) 14,382
• Cholesterol (mg) 0.8
• Magnesium (mg) 22
• Vitamin C (mg) 26
• Saturated fat (g) 0.35
• Zinc (mg) 0.4
• Vitamin E (mg) 0.8
• Polyunsaturated fat (g) 0.4
• Selenium (mcg) 9
• Thiamin B1 (mg) 0.1
• Monounsaturated fat (g) 1.9
• Potassium (mg) 573
• Riboflavin B2 (mg) 0.1
• Fiber (g) 3.5
• Flavonoids (mg) 1.3
• Niacin B3 (mg) 3.5
• Carbohydrates (g) 14.9
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.2
• Sugar (g) 9.4
• Fish (oz) 0
• Folic acid (mcg) 41
• Protein (g) 5.2
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.2

This Lunch Recipe was published in 'Cooking The RealAge Way - p161'

Roasted Pepper and Fresh Mozzarella Panini (Sandwiches)

Preparation time: 10 minutes
4 servings
252 calories per serving, 26% from fat

RealAge effect if eaten 12 times a year:
Because they stay on the bush a few weeks longer, red bell peppers have much more vitamin C than green peppers. Rich in calcium and beta-carotene, too, this easy-tomake lunch makes you 6 days younger.

RealAge-effect in ingredients:
Arugula, bell peppers, (calcium, selenium, lycopene, potassium, beta-carotene, vitamin C, folic acid)

Ingredients:
• 1 (8-inch) round tomato bread or focaccia
• 1⁄4 cup olive relish, such as American Spoon brand
• 1 cup packed arugula
• 1⁄4 cup packed sliced basil leaves
• 4 ounces fresh mozzarella cheese, well drained (see Substitutions)
• 1⁄2 teaspoon freshly ground black pepper
• 1 to 2 jars (7 ounces each) roasted red bell peppers, as desired

Preparation:
Using a long serrated knife, cut bread into two rounds. Spread olive relish on the cut sides of bread. Layer arugula and basil on bottom half of bread. Cut cheese into thin slices; arrange over basil. Sprinkle pepper over cheese. Drain bell peppers well. Tear into thick strips and arrange over cheese. Close sandwich with top of bread and cut into wedges.

Substitutions: The best-quality mozzarella—fresh mozzarella—is always kept in a liquid bath. If unavailable, use the low-moisture form found in most supermarkets.

One to 2 cups roasted and peeled fresh bell pepper strips may replace the bottled peppers; chopped pitted Kalamata or Sicilian olives moistened with a bit of olive oil may replace the olive relish, and baby spinach leaves may replace the arugula, although the sandwich will taste less spicy. An added roasted, peeled red

jalapeño, also available in jars, or an added roasted, peeled poblano pepper would add extra zing—quite a lot of extra zing—and would be truly delicious. Be sure to seed and stem both of these peppers.

Tips: Toast the bread in a toaster oven for 2 minutes before slicing it open, just to crisp it. Toasting—especially of baked goods—almost always increases flavor. Microwaving warms bread but doesn’t make it slightly crusty, as toasting does.

Nutritional Analysis
• Total fat (g) 7.2
• Sodium (mg) 588
• Vitamin A (RE) 128
• Fat calories (kc) 64.9
• Calcium (mg) 253
• Beta-carotene (RE) 228
• Cholesterol (mg) 16.0
• Magnesium (mg) 47
• Vitamin C (mg) 79
• Saturated fat (g) 3.01
• Zinc (mg) 1.2
• Vitamin E (mg) 1.8
• Polyunsaturated fat (g) 0.8
• Selenium (mcg) 26
• Thiamin B1 (mg) 0.3
• Monounsaturated fat (g) 1.9
• Potassium (mg) 527
• Riboflavin B2 (mg) 0.4
• Fiber (g) 9.5
• Flavonoids (mg) 0.1
• Niacin B3 (mg) 2.4
• Carbohydrates (g) 65.8
• Lycopene (mg) 1.8
• Vitamin B6 (mg) 0.3
• Sugar (g) 25.0
• Fish (oz) 0
• Folic acid (mcg) 43
• Protein (g) 13.0
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.2

This Recipe was published in 'Cooking The RealAge Way - p160'

Watercress-Topped Leek and Feta Pizzas

Preparation time: 8 minutes
4 servings
Cooking time: 15 minutes
450 calories per serving, 29% from fat

RealAge effect if eaten 12 times a year:
Packed with calcium and phytonutrients, each pizza makes your RealAge 8.7 days younger.

RealAge-effect ingredients:
Leeks, tomatoes (calcium, phytonutrients, lycopene, folic acid)

Ingredients:
• 2 large leeks
• Cooking oil spray
• 4 (6-inch) individual pizza crusts, such as Boboli brand
• 1⁄2 cup (4 ounces) prepared pizza sauce
• 4 large plum tomatoes, thinly sliced
• 1⁄2 teaspoon fennel seeds
• 3⁄4 cup crumbled feta cheese with sun-dried tomatoes, such as Saladena brand
• 1 cup packed coarsely chopped watercress sprigs, stems included
• 1 tablespoon raspberry vinegar

Preparation:
Heat oven to 450 degrees. Cut white and light green part of leeks into thin slices. Heat a large nonstick skillet over medium-high heat. Coat with cooking oil spray; add leeks. Stir-fry 3 to 4 minutes or until edges begin to brown.

Arrange pizza crusts on a large baking sheet; top with pizza sauce, leeks, and tomatoes. Crush fennel seeds slightly between your fingers and sprinkle over pizzas. Top with 1⁄2 cup of the feta cheese. Bake 8 to 10 minutes, or until crust is golden brown and cheese begins to melt.

In a medium bowl, toss watercress with vinegar; sprinkle over pizzas. Broil 3 to 4 inches from heat source for 1 to 2 minutes or until wilted. Remove from oven and sprinkle with remaining 1⁄4 cup feta cheese.

Substitutions:
One 12-inch pizza crust, such as Boboli Thin Crust brand, may replace the four individual crusts; and cider or sherry vinegar may replace raspberry vinegar.

Tips: Fruit vinegar cuts the richness of the cheese and adds another element of sweetness. Adding layers of flavor is a way to make this pizza especially good. Make sure you sauté the leeks until the edges brown; this is the beginning of caramelization, which shows the natural sweetness of the leeks.

Nutritional Analysis:
• Total fat (g) 14.9
• Sodium (mg) 1043
• Vitamin A (RE) 173
• Fat calories (kc) 134
• Calcium (mg) 310
• Beta-carotene (RE) 588
• Cholesterol (mg) 33
• Magnesium (mg) 36
• Vitamin C (mg) 26.6
• Saturated fat (g) 2.5
• Zinc (mg) 1.2
• Vitamin E (mg) 2.0
• Polyunsaturated fat (g) 4
• Selenium (mcg) 4
• Thiamin B1 (mg) 0.7
• Monounsaturated fat (g) 7.2
• Potassium (mg) 422
• Riboflavin B2 (mg) 0.8
• Fiber (g) 6.5
• Flavonoids (mg) 1.9
• Niacin B3 (mg) 6.0
• Carbohydrates (g) 84
• Lycopene (mg) 3.1
• Vitamin B6 (mg) 0.4
• Sugar (g) 3.9
• Fish (oz) 0
• Folic acid (mcg) 63
• Protein (g) 17
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.6

This Recipe was published in 'Cooking The RealAge Way - p158'

Mandarin Chicken

Preparation time: 20 minutes
4 servings
184 calories per serving, 28% from fat

RealAge effect if eaten 12 times a year:
9.7 days younger

RealAge-effect ingredients:
Garlic, oranges, snow peas, bamboo shoots, lettuce, sesame oil, sesame seeds (flavonoids, folic acid, vitamin B3, selenium, potassium, magnesium, calcium, healthy fat, fiber)

Ingredients:
• 1⁄4 cup rice wine vinegar
• 2 teaspoons dark sesame oil
• 1 tablespoon minced garlic
• 1 and 1⁄4 tablespoons julienned pickled ginger
• 2 tablespoons low-sodium soy sauce
• 1⁄2 pound cooked boneless, skinless chicken breast, chopped or julienned
• 1 and 1⁄2 cups drained canned mandarin orange segments
• 1⁄2 cup blanched snow peas
• 1⁄2 cup drained canned bamboo shoots
• 1⁄2 cup drained canned water chestnuts
• 4 cups shredded lettuce
• 2 teaspoons toasted sesame seeds

Preparation:
Mix the vinegar, sesame oil, garlic, ginger, and soy sauce thoroughly. Add chicken and orange segments; marinate for approximately 10 minutes. Add snow peas, bamboo shoots, and water chestnuts. Distribute lettuce on four serving plates. Top with chicken mixture, sprinkle with sesame seeds, and serve.

Substitutions: Fresh orange segments may substitute for canned mandarin oranges.

Nutritional Analysis
• Total fat (g)
• 5.7 Sodium (mg)
• 485 Vitamin A (RE) 185
• Fat calories (kc) 51
• Calcium (mg) 107
• Beta-carotene (RE) 147
• Cholesterol (mg) 49.9
• Magnesium (mg) 67
• Vitamin C (mg) 77
• Saturated fat (g) 1.6
• Zinc (mg) 1.5
• Vitamin E (mg) 1.0
• Polyunsaturated fat (g) 2.2
• Selenium (mcg) 57
• Thiamin B1 (mg) 0.3
• Monounsaturated fat (g) 2.7
• Potassium (mg) 850
• Riboflavin B2 (mg) 0.3
• Fiber (g) 4.1
• Flavonoids (mg) 2.3
• Niacin B3 (mg) 9.7
• Carbohydrates (g) 26.3
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.6
• Sugar (g) 10
• Fish (oz) 0
• Folic acid (mcg) 126
• Protein (g) 23
• Nuts (oz) 0
• Vitamin B12 (mcg) 0.2

This Recipe was published in 'Cooking The RealAge Way - p157'

Lunch Recipe 'Light But Hearty Hummus Sandwiches'

Preparation time: 12 minutes
4 servings
353 calories per serving, 21% from fat

RealAge effect if eaten 12 times a year:
Silken tofu adds calcium and isoflavones; chickpeas add lots of fiber and very little fat. All of these combine to make you 5.2 days younger.

RealAge-effect ingredients:
Chickpeas, lemon juice, garlic, tofu, salad greens, whole wheat, radishes, olive oil (calcium, isoflavones, potassium, flavonoids, healthy fats)

Ingredients:
• 1 large garlic clove, peeled
• 1 can (15 or 16 ounces) chickpeas (garbanzo beans), rinsed and drained
• 2 tablespoons lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon dark sesame oil
• 1⁄2 teaspoon ground cumin
• 1⁄4 teaspoon salt
• 1⁄2 cup (4 ounces) low-fat silken tofu, such as Mori-Nu brand
• 3 tablespoons chopped fresh mint
• 4 whole wheat pita pocket bread loaves (the 6-inch size, not the little ones)
• 2 cups mesclun (assorted young salad greens)
• 1⁄2 cup thinly sliced radishes

Preparation:
To make hummus: With motor running, drop garlic clove through the tube of a food processor and process until minced. Add chickpeas; process until finely chopped. Add lemon juice, olive oil, sesame oil, cumin, and salt; process 30 seconds. Add tofu; process until smooth. Stir in mint.

Cut each pita in half; open pockets. Stuff pockets with half of salad greens and radishes; top with hummus, then remaining salad greens and radishes.

Substitutions: Cilantro may replace the mint, torn romaine lettuce may replace the mesclun, and shredded daikon (a large white radish) may replace the familiar round red radishes. Although cilantro would add that mysterious oomph—a little bit of parsley, a little bit of spice, and little bit of grassy pungency—instead of the sweet brightness of mint, they both work.

Tips: Dark or toasted sesame oil, found in the Asian section of the supermarket, replaces the traditional tahini (sesame seed paste) because the oil has a more intense flavor and fewer calories than tahini. Drizzle dark sesame oil over stir-fries or on top of veggie burgers. You’ll get just enough hint of its perfume to underline the flavor of your food.

Nutritional Analysis
• Total fat (g) 8.6
• Sodium (mg) 526
• Vitamin A (RE) 43
• Fat calories (kc) 78
• Calcium (mg) 257
• Beta-carotene (RE) 67
• Cholesterol (mg) 0
• Magnesium (mg) 58
• Vitamin C (mg) 14
• Saturated fat (g) 1.1
• Zinc (mg) 1.0
• Vitamin E (mg) 3.8
• Polyunsaturated fat (g) 2.6
• Selenium (mcg) 14
• Thiamin B1 (mg) 0.5
• Monounsaturated fat (g) 3.7
• Potassium (mg) 1093
• Riboflavin B2 (mg) 0.3
• Fiber (g) 3.9
• Flavonoids (mg) 0.3
• Niacin B3 (mg) 3.5
• Carbohydrates (g) 82.4
• Lycopene (mg) 0
• Vitamin B6 (mg) 0.12
• Sugar (g) 1.6
• Fish (oz) 0
• Folic acid (mcg) 38
• Protein (g) 30.6
• Nuts (oz) 0
• Vitamin B12 (mcg) 0

This Lunch Recipe was published in 'Cooking The RealAge Way - p155'