OK...I'm going to confess right here that I haven't actually tried this recipe yet! However, it sounds so yummy & foolproof that I'm going to go out on a limb & post it. This time of year, we're all so busy, & this sounds like a simple, healthy & deliciously different recipe. Warm salad--Perfect for this cold weather.
This recipe is from The Ultimate Christmas Book.
1 tbls olive oil
3 slices turkey bacon
12 oz fresh shitake mushrooms, stems removed, & caps thinly sliced
1 can white beans, rinsed & drained
1/2 cup low-sodium mixed vegetable juice*
2 tbls red wine vinegar
1 tbls Dijon mustard
salt & pepper, to taste
12 cups spinach, washed & blotted dry
1 yellow bell pepper, cut into thin 2" strips
1 red onion, cut in half & sliced thinly
Heat 1/2 of the oil in large skillet over medium heat. Add bacon & cook until crisp, about 5 minutes. Transfer bacon to paper towels to drain; blot to remove excess oil. When cooled, chop into 1" stips. Pour remaining oil into skillet & heat. Add mushrooms, & cook until tender, 5-10 minutes. Add beans, & cook until heated through, about 3 minutes.
Meanwhile, combine vegetable juice, vinegar, mustard, salt, & pepper in small bowl. Add to mushroom mixture, & bring to a boil.
In large serving bowl, combine spinach, bell pepper, red onion & bacon. Add the mushroom mixture to the salad, & toss well. Serve immediately.
*I'm assuming the veggie juice is V-8 or a similar product
(Based on 6 servings)
Approximately 160 calories per serving
Wednesday, December 16, 2009
Monday, December 7, 2009
BAKED ACORN SQUASH
This is such a simple recipe. I almost didn't post it, because I figured everyone has made some variation of it. But I love it, & I thought that you might enjoy a reminder to take advantage of all the lovely winter squash available now. As a bonus, they look great sitting on your counter waiting for you to cook them!
2 medium-sized acorn squash
salt to taste
2 tsp butter
2 tbls chopped pecans
2 tsp Turbinado sugar (or substitue brown sugar)
Preheat oven to 400˚. Heat each acorn squash in the microwave separately for 1 minute on high heat. Carefully cut each squash in half horizontally. Lightly salt each half of squash. Place squash cut-side down in casserole dish. Bake, uncovered, 30-35 minutes, till just beginning to be tender. Turn right-side up, and spread 1/2 tsp butter over each half. Top each half with 1/2 tbls pecans & 1/2 tsp of the sugar. Return to oven & bake another 10-15 minutes, until squash is tender & sugar has dissolved.
4 servings
Per serving:
Cals: 130
Carbs: 24g
Fiber: 3.5g
Protein: 2g
2 medium-sized acorn squash
salt to taste
2 tsp butter
2 tbls chopped pecans
2 tsp Turbinado sugar (or substitue brown sugar)
Preheat oven to 400˚. Heat each acorn squash in the microwave separately for 1 minute on high heat. Carefully cut each squash in half horizontally. Lightly salt each half of squash. Place squash cut-side down in casserole dish. Bake, uncovered, 30-35 minutes, till just beginning to be tender. Turn right-side up, and spread 1/2 tsp butter over each half. Top each half with 1/2 tbls pecans & 1/2 tsp of the sugar. Return to oven & bake another 10-15 minutes, until squash is tender & sugar has dissolved.
4 servings
Per serving:
Cals: 130
Carbs: 24g
Fiber: 3.5g
Protein: 2g
Monday, November 30, 2009
TURKEY & RICE BAKE
Got leftover turkey from Thanksgiving? Here's a tasty casserole to use it up! This recipe comes from Healthy Homestyle Cooking, by Evelyn Tribole.
If you haven't tried the Tsuru Mai brown rice, give it a try in this recipe. It adds a chewy, nutty flavor--never dry like some brown rice can be.
1 (14-oz) can reduced-sodium chicken broth
1 cup onion, diced
1/2 cup shredded carrot
1/4 cup celery, minced
2 tbls snipped fresh parsley
1/2 cup evaporated skim milk
3 tbls cornstarch
1 tsp dry mustard
1/4 tsp ground white pepper
3 cups cooked turkey breast, diced
1 1/2 cups brown rice, cooked
3 tbls sliced almonds
Preheat oven to 350˚. Cook brown rice according to package directions, if you have not already done so. In a medium saucepan, combine broth, onions, carrots, celery, and parsley. Bring to a boil, then reduce heat. Cover and simmer 5 minutes. Meanwhile, in small bowl, combine cornstarch, dry mustard, and pepper. Gradually whisk milk into dry mix until smooth. Slowly stir the milk mixture into the broth mixture. Cook & stir over medium heat until the mixture comes to a boil. Reduce heat. Cook & stir 1 minute more.
Stir in the turkey & rice, then transfer the mixture to a 1 1/2 -quart casserole. Sprinkle with almonds. Bake about 35 minutes, or until heated through.
6 servings
Per serving:
Cal: 235
Fat: 5g
Chol: 50mg
Fiber: 3g
If you haven't tried the Tsuru Mai brown rice, give it a try in this recipe. It adds a chewy, nutty flavor--never dry like some brown rice can be.
1 (14-oz) can reduced-sodium chicken broth
1 cup onion, diced
1/2 cup shredded carrot
1/4 cup celery, minced
2 tbls snipped fresh parsley
1/2 cup evaporated skim milk
3 tbls cornstarch
1 tsp dry mustard
1/4 tsp ground white pepper
3 cups cooked turkey breast, diced
1 1/2 cups brown rice, cooked
3 tbls sliced almonds
Preheat oven to 350˚. Cook brown rice according to package directions, if you have not already done so. In a medium saucepan, combine broth, onions, carrots, celery, and parsley. Bring to a boil, then reduce heat. Cover and simmer 5 minutes. Meanwhile, in small bowl, combine cornstarch, dry mustard, and pepper. Gradually whisk milk into dry mix until smooth. Slowly stir the milk mixture into the broth mixture. Cook & stir over medium heat until the mixture comes to a boil. Reduce heat. Cook & stir 1 minute more.
Stir in the turkey & rice, then transfer the mixture to a 1 1/2 -quart casserole. Sprinkle with almonds. Bake about 35 minutes, or until heated through.
6 servings
Per serving:
Cal: 235
Fat: 5g
Chol: 50mg
Fiber: 3g
Monday, November 23, 2009
GOLD STAR BLOGGER AWARD
Mary Ellen has been holding on to this trophy way too long! So, I'm passing it on to...
WENDY !
Wendy, thanks so much for your Sweet Potato & Black Bean soup recipe; it sounds delicious, & I hope to try it soon. I had the opportunity to savor the aroma at WynBrick, as Alice had it simmering during class one day, and it smelled wonderful. Wendy also posted a Fruity Quinoa Salad recipe quite a while back, and it is really good. If you haven't tried it, it has apples, cherries & pecans in it--very different. I made it w/dried cranberries, and that was yummy, too. You can search for the Fruity Quinoa Salad--or any--recipe by using the "search" box in the top left corner of the home page.
Wendy, you display that trophy proudly. Polish it up for all of your Thanksgiving guests to admire.
(But let's not let Wendy keep it as long as Mary Ellen did...post a recipe today! www.balanced4fitness.blogspot.com)
~Pam
CHICKEN CHOWDER
Well, I've really been on a soup kick lately, and why stop now?! OK...I promise the next recipe I post won't be a soup... (Suggestions/recipe submissions, anyone?!)
This Chicken Chowder is a new recipe for me, and my family really enjoyed it. The tarragon & nutmeg really make it special. And don't forget to heat up some really good, crusty whole grain bread to sop up the luscious broth--Yum!
Hope you enjoy it!
4 boneless, skinless chicken breasts, cut into bite-sized pieces
1 32-oz box reduced-sodium chicken broth
2 medium potatoes, peeled & cubed (or 4 smaller potatoes, such as Yukon Gold)
4 medium carrots, peeled & sliced 1/2" thick
12 to 16 oz frozen corn (no need to thaw)
1 16-oz can diced tomatoes
1/2 tsp sugar
1/4 tsp coarsely ground black pepper
salt to taste (optional)
1/4 tsp tarragon
1/4 tsp nutmeg
1/2 cup half-and-half
1 tbls cornstarch
Combine broth, potatoes, & carrots in Dutch oven. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Add chicken, corn, tomatoes (juice & all), sugar, pepper, salt, tarragon, & nutmeg. Stir well. Bring back to a boil. Reduce heat, cover & simmer another 5 minutes, stirring occasionally. Meanwhile, stir a small amount of half-and-half into the cornstarch. Blend to a paste. Gradually add remaining half-and-half, stirring continuously, until smooth. Pour mixture into Dutch oven & return to a boil, stirring constantly. Reduce heat, stir, & simmer until chicken is cooked through & chowder is thickened.
Cal: approximately 246 per serving
8 servings
This Chicken Chowder is a new recipe for me, and my family really enjoyed it. The tarragon & nutmeg really make it special. And don't forget to heat up some really good, crusty whole grain bread to sop up the luscious broth--Yum!
Hope you enjoy it!
4 boneless, skinless chicken breasts, cut into bite-sized pieces
1 32-oz box reduced-sodium chicken broth
2 medium potatoes, peeled & cubed (or 4 smaller potatoes, such as Yukon Gold)
4 medium carrots, peeled & sliced 1/2" thick
12 to 16 oz frozen corn (no need to thaw)
1 16-oz can diced tomatoes
1/2 tsp sugar
1/4 tsp coarsely ground black pepper
salt to taste (optional)
1/4 tsp tarragon
1/4 tsp nutmeg
1/2 cup half-and-half
1 tbls cornstarch
Combine broth, potatoes, & carrots in Dutch oven. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Add chicken, corn, tomatoes (juice & all), sugar, pepper, salt, tarragon, & nutmeg. Stir well. Bring back to a boil. Reduce heat, cover & simmer another 5 minutes, stirring occasionally. Meanwhile, stir a small amount of half-and-half into the cornstarch. Blend to a paste. Gradually add remaining half-and-half, stirring continuously, until smooth. Pour mixture into Dutch oven & return to a boil, stirring constantly. Reduce heat, stir, & simmer until chicken is cooked through & chowder is thickened.
Cal: approximately 246 per serving
8 servings
Tuesday, November 17, 2009
SPICY SWEET POTATO AND BLACK BEAN SOUP
Here is a recipe I clipped recently from the Kansas City Star. It is really good and I've had several requests for it. I like to add a dollop of reduced fat sour cream to my bowl before eating but that is totally optional.
Spicy Sweet potato and Black Bean Soup
Makes 6 servings, 160 calories per serving, 2 grams fat and no cholesterol
1 tsp. canola oil
1 sweet yellow onion, chopped
2 cloves garlic, minced
1 red pepper, chopped
1 carrot, chopped
1 med. sweet potato, peeled and chopped
1 cup frozen corn
1 (14 1/2 oz.) can no-salt added whole tomatoes
1 (14 1/2 oz) can fat-free, reduced sodium chicken broth or vegetable broth
2 cups water
1/2 tsp. pepper
1/4 tsp. salt
1/4 tsp. cayenne
1 15 oz can black beans, rinsed and drained
Heat oil in Dutch oven over medium high heat. Add onion, garlic, red pepper and carrot and cook, stirring frequently until vegetables are tender. Stir in sweet potato, cook for a few minutes and stir in corn.
Drain tomatoes, reserving juice. Chop tomatoes. Add tomatoes and reserved juice to soup. Stir in broth, water, pepper, salt and cayenne. Heat to a boil, reduce heat and simmer about 20 minutes or until sweet potatoes are tender. Stir in beans and cook 5 minutes.
Monday, November 16, 2009
TURKEY FRAME SOUP
With Thanksgiving right around the corner, be sure to save the turkey bones & make up a batch of this soup after the holiday. It's one of my favorites; I think the tomatoes really make this soup.
Try using frozen noodles, such as the Reames brand; get the kind that cooks in 5 mins. They are very doughy & taste like homemade.
1 meaty turkey frame, cut into 2 or 3 large pieces
8 cups water
1 large onion, quartered
1/2 tsp garlic salt
2 cups cooked turkey meat, diced
1 16 oz can diced tomatoes
1 tbls chicken bouillon granules or base
1 1/2 tsp dried basil*
1/4 tsp black pepper
3 cups fresh or frozen veggies, such as celery, carrots, onion, mushroom, broccoli, or corn. (any combination)
1 1/2 cups uncooked noodles
Place turkey frame in large Dutch oven. Add water, onion, & garlic salt. Bring to boil. Reduce heat, cover, & simmer 1 1/2 hours. Remove frame. Cool & remove any meat from bones. Discard bones, & dice meat. Add additional turkey meat to equal about 2 cups. Strain broth. To broth, add undrained tomatoes, bouillon, herbs, & pepper. Stir in veggies. Return to boil; reduce heat. Cover & simmer 15 mins. Stir in noodles. Simmer 5 mins or until noodles are cooked. Add turkey, & heat through.
*You may substitute (or add) marjoram, thyme, or oregano for the basil if you prefer.
Try using frozen noodles, such as the Reames brand; get the kind that cooks in 5 mins. They are very doughy & taste like homemade.
1 meaty turkey frame, cut into 2 or 3 large pieces
8 cups water
1 large onion, quartered
1/2 tsp garlic salt
2 cups cooked turkey meat, diced
1 16 oz can diced tomatoes
1 tbls chicken bouillon granules or base
1 1/2 tsp dried basil*
1/4 tsp black pepper
3 cups fresh or frozen veggies, such as celery, carrots, onion, mushroom, broccoli, or corn. (any combination)
1 1/2 cups uncooked noodles
Place turkey frame in large Dutch oven. Add water, onion, & garlic salt. Bring to boil. Reduce heat, cover, & simmer 1 1/2 hours. Remove frame. Cool & remove any meat from bones. Discard bones, & dice meat. Add additional turkey meat to equal about 2 cups. Strain broth. To broth, add undrained tomatoes, bouillon, herbs, & pepper. Stir in veggies. Return to boil; reduce heat. Cover & simmer 15 mins. Stir in noodles. Simmer 5 mins or until noodles are cooked. Add turkey, & heat through.
*You may substitute (or add) marjoram, thyme, or oregano for the basil if you prefer.
Wednesday, November 4, 2009
VEGGIE PASTA MARINARA
We used to live near a small Italian restaurant that served this dish, & I absolutely love it. You can change it up by varying the types of veggies used. I've made it with broccoli & cauliflower, and that's good, too. Use jarred Marinara (if you must!), or make your own. I'm providing a recipe here for a very quick & tasty version that you can make w/canned tomato products.
Pasta of your choice, cooked
Marinara sauce (recipe below)
1 tbls olive oil
1 small onion, coarsely chopped
2 cups sliced mushrooms
4 carrots, peeled and sliced on the diagonal 1/8" thick
1 medium zucchini, halved lengthwise & then sliced
1 medium yellow squash, halved lengthwise & then sliced
4 cloves garlic, minced
1/2 tsp garlic salt
Shredded Parmesan cheese
Heat oil in large skillet over med-high heat. Add onion, mushroom, and carrots, and saute for 5 minutes. Add zucchini & yellow squash, and cook until just tender. Add minced garlic & garlic salt, & cook & stir 1-2 minutes more. Spoon hot pasta onto plates (or bowls). Top with sauteed veggies, and pour marinara over all. Sprinkle with Parmesan cheese, if desired.
To store any leftovers, place pasta, marinara, & veggies each in a separate container & refrigerate. The sauce improves as it "ages".
EASY MARINARA:
1 tsp olive oil
1/2 small onion, diced
(1) 14.5 oz can tomato puree
(1) 6 oz can tomato paste
(1) 8 oz can tomato sauce
(1) 14.5 oz can petite diced tomatoes
1 tbls granulated garlic (or 2 cloves fresh)
1 tbls Italian seasoning
1 tsp brown sugar
salt to taste
Heat olive oil in 2 qt saucepan. Add onion & saute until translucent. Add remaning ingredients & blend well. Bring to boil, then reduce heat to simmer. Simmer at least 10 minutes.
Freezes well.
Pasta of your choice, cooked
Marinara sauce (recipe below)
1 tbls olive oil
1 small onion, coarsely chopped
2 cups sliced mushrooms
4 carrots, peeled and sliced on the diagonal 1/8" thick
1 medium zucchini, halved lengthwise & then sliced
1 medium yellow squash, halved lengthwise & then sliced
4 cloves garlic, minced
1/2 tsp garlic salt
Shredded Parmesan cheese
Heat oil in large skillet over med-high heat. Add onion, mushroom, and carrots, and saute for 5 minutes. Add zucchini & yellow squash, and cook until just tender. Add minced garlic & garlic salt, & cook & stir 1-2 minutes more. Spoon hot pasta onto plates (or bowls). Top with sauteed veggies, and pour marinara over all. Sprinkle with Parmesan cheese, if desired.
To store any leftovers, place pasta, marinara, & veggies each in a separate container & refrigerate. The sauce improves as it "ages".
EASY MARINARA:
1 tsp olive oil
1/2 small onion, diced
(1) 14.5 oz can tomato puree
(1) 6 oz can tomato paste
(1) 8 oz can tomato sauce
(1) 14.5 oz can petite diced tomatoes
1 tbls granulated garlic (or 2 cloves fresh)
1 tbls Italian seasoning
1 tsp brown sugar
salt to taste
Heat olive oil in 2 qt saucepan. Add onion & saute until translucent. Add remaning ingredients & blend well. Bring to boil, then reduce heat to simmer. Simmer at least 10 minutes.
Freezes well.
Saturday, October 31, 2009
SLIMMED-DOWN POT ROAST
This recipe is from Healthy Homestyle Cooking, by Evelyn Tribole. It makes a great Fall or Winter dinner, & it's so easy to make. The original recipe called for baby carrots, and those are simpler (no peeling or chopping), but I like regular carrots better for cooking, so I'm using them in this recipe. It does need some time to cook, so allow at least 21/2 hours from start to finish. It's great for leftovers, and you can easily double the ingredients to ensure that you have some. If you have a "meat & potatoes" person in your house, they'll love this.
12 oz. Yukon Gold (or other) potatoes, halved
11/2 lb. beef top round roast, trimmed of all visible fat
11/2 cups vegetable juice cocktail (such as V-8 juice)
2 tbls Worcestershire sauce
1 tsp dried basil
6 to 8 large carrots, peeled & cut into 2" chunks
2 small onions, quartered
3 stalks celery, sliced diagonally into 1" pieces
Preheat oven to 325˚. Brown roast: I prefer to grill (no cleanup & nice grilled flavor), but you can also do this in a large skillet or Dutch oven. Preheat grill or pan over med-high heat. Spray w/nonstick cooking spray & brown meat for 2-3 minutes per side, or until browned but not cooked through. Drain and discard drippings if using pan. Place meat in large covered casserole. Cover with onion, celery, potatoes & carrots. (If using large potatoes, cut them into quarters instead of halves.) In small bowl, combine vegetable juice cocktail, Worcestershire sauce, & basil. Stir well. Pour over meat & veggies. Cover casserole & bake 11/2 to 2 hours (maybe even more) until meat is fork-tender.
6 servings
Per serving:
392 cals
11 g fat
108 mg chol
12 oz. Yukon Gold (or other) potatoes, halved
11/2 lb. beef top round roast, trimmed of all visible fat
11/2 cups vegetable juice cocktail (such as V-8 juice)
2 tbls Worcestershire sauce
1 tsp dried basil
6 to 8 large carrots, peeled & cut into 2" chunks
2 small onions, quartered
3 stalks celery, sliced diagonally into 1" pieces
Preheat oven to 325˚. Brown roast: I prefer to grill (no cleanup & nice grilled flavor), but you can also do this in a large skillet or Dutch oven. Preheat grill or pan over med-high heat. Spray w/nonstick cooking spray & brown meat for 2-3 minutes per side, or until browned but not cooked through. Drain and discard drippings if using pan. Place meat in large covered casserole. Cover with onion, celery, potatoes & carrots. (If using large potatoes, cut them into quarters instead of halves.) In small bowl, combine vegetable juice cocktail, Worcestershire sauce, & basil. Stir well. Pour over meat & veggies. Cover casserole & bake 11/2 to 2 hours (maybe even more) until meat is fork-tender.
6 servings
Per serving:
392 cals
11 g fat
108 mg chol
Sunday, October 25, 2009
BAKED PEARS WITH CINNAMON CREME SAUCE
This is an elegant-looking yet very simple and light dessert. Tasty, too!
4 medium pears
2 tbls packed brown sugar
1/2 cup water
1 tbls lemon juice
1/4 tsp ground cinnamon
Creme Sauce:
1/2 cup plain lowfat yogurt
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
1 tbls packed brown sugar
Prepare creme sauce ahead of time:
Combine all sauce ingredients in small bowl & mix well. Chill to blend flavors.
Preheat oven to 350˚. Peel pears, cut in half lengthwise, and scoop out core. Place, flat-side down, in a small shallow baking dish. Combine brown sugar, water, lemon juice, and cinnamon. Pour over pears. Cover and bake 45 mnutes, or until pears are tender. Baste occasionally with pan juices whilte baking.
To serve, place 2 pear halves in each of 4 individual serving bowls. Spoon pan juices over pears, then top each serving with a dollop of creme sauce. Serve immediately.
Serves 4
Per serving:
134 calories
2 g protein
1 g fat
32 g carbs
24 mg sodium
2 mg cholesterol
6.7 g fiber
4 medium pears
2 tbls packed brown sugar
1/2 cup water
1 tbls lemon juice
1/4 tsp ground cinnamon
Creme Sauce:
1/2 cup plain lowfat yogurt
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
1 tbls packed brown sugar
Prepare creme sauce ahead of time:
Combine all sauce ingredients in small bowl & mix well. Chill to blend flavors.
Preheat oven to 350˚. Peel pears, cut in half lengthwise, and scoop out core. Place, flat-side down, in a small shallow baking dish. Combine brown sugar, water, lemon juice, and cinnamon. Pour over pears. Cover and bake 45 mnutes, or until pears are tender. Baste occasionally with pan juices whilte baking.
To serve, place 2 pear halves in each of 4 individual serving bowls. Spoon pan juices over pears, then top each serving with a dollop of creme sauce. Serve immediately.
Serves 4
Per serving:
134 calories
2 g protein
1 g fat
32 g carbs
24 mg sodium
2 mg cholesterol
6.7 g fiber
Sunday, October 18, 2009
SAVANNAH-STYLE CRAB SOUP
I found this recipe in the KC Star years back, but it is from Cooking Light magazine originally. It is really good--very distinctive. Browning the flour gives a great nutty flavor to the soup. The nutritional info is based on 1-cup servings, but I always serve it as a main dish with some really good, hearty bread & a salad.
1/2 cup flour
1 tbls butter
2 cups chopped carrots
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped red pepper
1 clove garlic, minced
1 tbls Old Bay seasoning
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp dried thyme
1 bay leaf
4 cups clam juice or chicken broth
1 1/2 cups whole milk
1/2 cup half and half
1 lb crab meat (canned is fine)
1/3 cup dry sherry
Place flour in heavy skillet. Cook over medium heat 15 minutes, or until browned, stirring frequently with whisk. Remove from heat & set aside. (If flour starts to brown too quickly, remove from heat & stir flour until it cools. ) Melt butter in Dutch oven or stockpot. Over medium-high heat, add carrots, celery, onion, peppers, & garlic. Saute 5-10 minutes, or until veggies are tender. Add all seasonings. Cook & stir 1 minute. Sprinkle browned flour over veggies, and cook 1 minute longer, stirring well. Stir in clam juice (or chicken broth), and bring mixture to a boil. Reduce heat & simmer 10 minutes or until slightly thickened, stirring frequently. Stir in milk & half and half; cook 4 minutes. Stir in crab meat & sherry; cook 5 minutes, or until soup is thoroughly heated. Discard bay leaf.
Enjoy!
Approximately 9 servings
Per 1 cup serving:
151 cals
5 g fat
46 mg cholesterol
13.3 g carbs
13 g protein
835 mg sodium
1.8 g fiber
1/2 cup flour
1 tbls butter
2 cups chopped carrots
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped red pepper
1 clove garlic, minced
1 tbls Old Bay seasoning
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp dried thyme
1 bay leaf
4 cups clam juice or chicken broth
1 1/2 cups whole milk
1/2 cup half and half
1 lb crab meat (canned is fine)
1/3 cup dry sherry
Place flour in heavy skillet. Cook over medium heat 15 minutes, or until browned, stirring frequently with whisk. Remove from heat & set aside. (If flour starts to brown too quickly, remove from heat & stir flour until it cools. ) Melt butter in Dutch oven or stockpot. Over medium-high heat, add carrots, celery, onion, peppers, & garlic. Saute 5-10 minutes, or until veggies are tender. Add all seasonings. Cook & stir 1 minute. Sprinkle browned flour over veggies, and cook 1 minute longer, stirring well. Stir in clam juice (or chicken broth), and bring mixture to a boil. Reduce heat & simmer 10 minutes or until slightly thickened, stirring frequently. Stir in milk & half and half; cook 4 minutes. Stir in crab meat & sherry; cook 5 minutes, or until soup is thoroughly heated. Discard bay leaf.
Enjoy!
Approximately 9 servings
Per 1 cup serving:
151 cals
5 g fat
46 mg cholesterol
13.3 g carbs
13 g protein
835 mg sodium
1.8 g fiber
Tuesday, October 13, 2009
CHICKEN & VEGGIE TORTILLA SOUP
This is a very hearty, meal-in-one soup.
1 small onion, chopped
2 cloves garlic, minced
2 tsp olive oil
4 oz green chilies, chopped (more or less to taste)
1 can Mexican-style tomatoes
4 cups reduced-sodium chicken broth
1 tsp lemon pepper
2 tsp Worcestershire sauce
1 tsp chili powder
1 tsp cumin
1 can pinto beans, rinsed & drained
1 cup frozen corn
2 cups carrots, sliced or chopped
4 tbls flour
1/2 cup water
1 lb boneless, skinless chicken breast, diced
1/4 cup fat-free sour cream
2-4 corn tortillas for tortilla strips (instructions below), or tortilla chips, crumbled
Saute onion & garlic in oil until tender, about 5 minutes. Add green chilies, tomatoes, broth, lemon pepper, Worcestershire sauce, chili powder, & cumin. Stir well. Add beans, corn, and carrots. Bring to a boil, and then reduce heat to low. Cover & simmer 30 minutes. Whisk together flour and water; blend until smooth. Add to soup, and bring to a boil again, stirring constantly. Add diced chicken. Stir well. Reduce heat, & simmer uncovered for about 5 minutes, or until chicken is just cooked through. Add sour cream to soup. Stir well to blend, & simmer gently for 5 minutes more. Garnish with tortilla strips.
Tortilla strips:
You can use purchased tortilla strips, crumbled tortilla chips (look for the unsalted variety), or make your own:
Preheat oven to 400˚. Slice corn tortillas into strips. Spread out on cookie sheet. Spray lightly w/cooking spray. Bake for 8-10 minutes, or until lightly browned. Turn once during cooking, and be careful not to burn--once they begin to brown, they can burn quickly.
1 small onion, chopped
2 cloves garlic, minced
2 tsp olive oil
4 oz green chilies, chopped (more or less to taste)
1 can Mexican-style tomatoes
4 cups reduced-sodium chicken broth
1 tsp lemon pepper
2 tsp Worcestershire sauce
1 tsp chili powder
1 tsp cumin
1 can pinto beans, rinsed & drained
1 cup frozen corn
2 cups carrots, sliced or chopped
4 tbls flour
1/2 cup water
1 lb boneless, skinless chicken breast, diced
1/4 cup fat-free sour cream
2-4 corn tortillas for tortilla strips (instructions below), or tortilla chips, crumbled
Saute onion & garlic in oil until tender, about 5 minutes. Add green chilies, tomatoes, broth, lemon pepper, Worcestershire sauce, chili powder, & cumin. Stir well. Add beans, corn, and carrots. Bring to a boil, and then reduce heat to low. Cover & simmer 30 minutes. Whisk together flour and water; blend until smooth. Add to soup, and bring to a boil again, stirring constantly. Add diced chicken. Stir well. Reduce heat, & simmer uncovered for about 5 minutes, or until chicken is just cooked through. Add sour cream to soup. Stir well to blend, & simmer gently for 5 minutes more. Garnish with tortilla strips.
Tortilla strips:
You can use purchased tortilla strips, crumbled tortilla chips (look for the unsalted variety), or make your own:
Preheat oven to 400˚. Slice corn tortillas into strips. Spread out on cookie sheet. Spray lightly w/cooking spray. Bake for 8-10 minutes, or until lightly browned. Turn once during cooking, and be careful not to burn--once they begin to brown, they can burn quickly.
Wednesday, October 7, 2009
CHEESE TORTELLINI WITH PUMPKIN & RICOTTA
This recipe is from the cookbook Vegetables for Vitality. It's a really different recipe. You can find the pie pumpkins at HyVee near the bagged salads--they are the smaller pumpkins used for cooking. The only difficult part to this recipe is chopping the pumpkins. Be very careful, as you have to use a lot of force to remove the peel. Hint: Chop the pumpkin in half, seed, & then slice each half into about 6 wedges. Lay each wedge on the side to carve off the peel.
The cheese tortellini can be found in the frozen food section near the ravioli.
1 tbls olive oil
1 medium onion, chopped
1 1/2 lbs. pie pumpkin or butternut squash, seeded, peeled, & cut into 3/4" cubes (about 4 cups)
1/2 cup reduced-sodium chicken or vegetable broth
1 tsp leaf sage, crumbled, or 1/4 tsp dried
1/2 tsp salt
1/8 tsp black pepper
12 oz cheese tortellini
1/2 cup part-skim ricotta cheese
1/3 cup grated Romano (or Parmesan) cheese
1 tbls finely chopped flat-leaf parsley
The cheese tortellini can be found in the frozen food section near the ravioli.
1 tbls olive oil
1 medium onion, chopped
1 1/2 lbs. pie pumpkin or butternut squash, seeded, peeled, & cut into 3/4" cubes (about 4 cups)
1/2 cup reduced-sodium chicken or vegetable broth
1 tsp leaf sage, crumbled, or 1/4 tsp dried
1/2 tsp salt
1/8 tsp black pepper
12 oz cheese tortellini
1/2 cup part-skim ricotta cheese
1/3 cup grated Romano (or Parmesan) cheese
1 tbls finely chopped flat-leaf parsley
Heat oil in large saucepan over medium heat. Add onion, & cook until golden, about 10 minutes. Add chopped pumpkin, broth, sage, salt, & pepper. Bring to boil, then reduce heat & cover. Simmer just until pumpkin is fork-tender, about 15-20 minutes. Do not overcook, or pumpkin will be very mushy. Meanwhile, cook tortellini in large pot of boiling water until tender, following package directions (usually about 2-3 minutes). Drain. Toss tortellini with ricotta in large bowl. Add pumpkin, Romano cheese, and parsley to tortellini mixture. Toss gently to combine. Serve at once.
4 servings
Nutrition: Cal 305, Protein 15g, Carbs 36g, Fat 12g, Chol 26mg, Fiber 5g
Wednesday, September 30, 2009
CHICKEN POT PIE
This is homestyle cookin' at its best... Although the pie crust is rather calorie-dense, it sure is good! The veggies & lean chicken offer lots of vitamins & nutrients.
Serves 6-8
1 can reduced-sodium chicken broth
1 onion, chopped
2-3 stalks celery, chopped
1/2 tsp poultry seasoning
6-8 large carrots, peeled & cut into 3-4 pieces each
2 potatoes, peeled & quartered (I prefer to use 4 small Yukon Gold potatoes)
Approximately 1.5 lbs boneless chicken breast, chopped
salt & pepper, to taste
1/4 cup flour
1/4 cup skim milk
16 oz green beans (preferably frozen or fresh, but canned is fine)
1/4 cup fresh parsley, chopped (or 1-2 tbls dried parsley)
Pie crust dough (buy in refrigerated dairy section, or make your own--recipe below)
Pour broth in stockpot. Add onion, celery & poultry seasoning. Bring to a boil; reduce heat. Cover & simmer 5 mins. Add carrots, & repeat process. Add potatoes & chicken, and repeat once more, adding salt & pepper to taste. While chicken & potatoes are simmering, gradually blend milk into flour until smooth. Add some of the broth to the flour mixture & stir well. When chicken is opaque, stir flour mixture into pot. Return to a boil, stirring constantly. Reduce to med-low. Add green beans & parsley. Stir gently, & simmer 5 mins. Pour into large shallow casserole (I use a 15x10" glass dish). (Be certain not to fill casserole more than 3/4 full, or it will bubble over in your oven. You may wish to place a cookie sheet or foil on the rack below the rack the casserole will be on. If you have a fair amount left over, try it as soup, or freeze it for a mini-pie later.) Cover w/pie crust & crimp edges. Vent crust. Bake at 425˚ 20-30 mins, or until crust is golden brown.
Pie Dough Recipe
1/3 cup butter or margarine, softened to room temp
11/4 cups flour
3 to 4 tbls ice water
Cut butter into flour w/pastry blender until mixture resembles coarse crumbs. Add ice water, 1 tbls at a time, tossing until moistened. Shape into ball. If ball is crumbly, add a touch more water. Pastry can be chilled at this point, wrapped in plastic wrap, until ready to use. Roll out on floured surface until 1/2 to 1" larger in width & length than casserole. Carefully roll pastry onto roller, and then unroll over casserole. Crimp all edges, & vent crust.
Nutrition
Cal: approx 400-550 (6-8 servings)
Serves 6-8
1 can reduced-sodium chicken broth
1 onion, chopped
2-3 stalks celery, chopped
1/2 tsp poultry seasoning
6-8 large carrots, peeled & cut into 3-4 pieces each
2 potatoes, peeled & quartered (I prefer to use 4 small Yukon Gold potatoes)
Approximately 1.5 lbs boneless chicken breast, chopped
salt & pepper, to taste
1/4 cup flour
1/4 cup skim milk
16 oz green beans (preferably frozen or fresh, but canned is fine)
1/4 cup fresh parsley, chopped (or 1-2 tbls dried parsley)
Pie crust dough (buy in refrigerated dairy section, or make your own--recipe below)
Pour broth in stockpot. Add onion, celery & poultry seasoning. Bring to a boil; reduce heat. Cover & simmer 5 mins. Add carrots, & repeat process. Add potatoes & chicken, and repeat once more, adding salt & pepper to taste. While chicken & potatoes are simmering, gradually blend milk into flour until smooth. Add some of the broth to the flour mixture & stir well. When chicken is opaque, stir flour mixture into pot. Return to a boil, stirring constantly. Reduce to med-low. Add green beans & parsley. Stir gently, & simmer 5 mins. Pour into large shallow casserole (I use a 15x10" glass dish). (Be certain not to fill casserole more than 3/4 full, or it will bubble over in your oven. You may wish to place a cookie sheet or foil on the rack below the rack the casserole will be on. If you have a fair amount left over, try it as soup, or freeze it for a mini-pie later.) Cover w/pie crust & crimp edges. Vent crust. Bake at 425˚ 20-30 mins, or until crust is golden brown.
Pie Dough Recipe
1/3 cup butter or margarine, softened to room temp
11/4 cups flour
3 to 4 tbls ice water
Cut butter into flour w/pastry blender until mixture resembles coarse crumbs. Add ice water, 1 tbls at a time, tossing until moistened. Shape into ball. If ball is crumbly, add a touch more water. Pastry can be chilled at this point, wrapped in plastic wrap, until ready to use. Roll out on floured surface until 1/2 to 1" larger in width & length than casserole. Carefully roll pastry onto roller, and then unroll over casserole. Crimp all edges, & vent crust.
Nutrition
Cal: approx 400-550 (6-8 servings)
Monday, September 28, 2009
POTATO SOUP
This soup is hearty and delicious. I like it just as it is, but you can create variations by adding such ingredients as broccoli, cabbage, chicken, or ham. It's a great cool-weather dinner served with a nice green salad and hearty whole-grain bread.
1 can reduced-sodium chicken broth
3 cups potatoes, peeled and diced (try the Yukon Gold variety)
3/4 cup shredded (or finely diced) carrots
1/2 cup onion, diced
4 scallions, thinly sliced (both green & white parts)
1/2 cup celery, finely diced
1 can evaporated skim milk
1/2 cup skim milk
3 tbls cornstarch
salt & coarsely ground black pepper, to taste
Optional garnishes:
shredded reduced-fat sharp Cheddar cheese
chopped chives or scallions (green part only)
In large saucepan, combine the broth, potatoes, carrots, onions, scallions, & celery. Bring to a boil. Reduce heat, cover, & simmer 10 minutes or until vegetables are tender. Using the back of a fork, slightly mash the potatoes against the side of the saucepan, leaving some intact.
Add evaporated milk to broth, and stir. Gradually stir some of the skim milk into the cornstarch, creating a smooth paste. Continue to add milk, a teaspoon or so at a time, stirring constantly, until cornstarch mixture is smooth and the consistency of cream. Add this mixture, along with any remaining milk, to the broth. Cook and stir over medium to med-high heat until thickened and bubbly. Add salt & pepper to taste. Cook and stir for 1 minute longer. Garnish as desired.
Serves 4 large main-dish servings
Nutrition:
Cal 226
Fat 1 g
Chol 5 mg
Sodium 479 mg
Carbs 41.2g
Fiber 4.2g
Protein 13.1g
1 can reduced-sodium chicken broth
3 cups potatoes, peeled and diced (try the Yukon Gold variety)
3/4 cup shredded (or finely diced) carrots
1/2 cup onion, diced
4 scallions, thinly sliced (both green & white parts)
1/2 cup celery, finely diced
1 can evaporated skim milk
1/2 cup skim milk
3 tbls cornstarch
salt & coarsely ground black pepper, to taste
Optional garnishes:
shredded reduced-fat sharp Cheddar cheese
chopped chives or scallions (green part only)
In large saucepan, combine the broth, potatoes, carrots, onions, scallions, & celery. Bring to a boil. Reduce heat, cover, & simmer 10 minutes or until vegetables are tender. Using the back of a fork, slightly mash the potatoes against the side of the saucepan, leaving some intact.
Add evaporated milk to broth, and stir. Gradually stir some of the skim milk into the cornstarch, creating a smooth paste. Continue to add milk, a teaspoon or so at a time, stirring constantly, until cornstarch mixture is smooth and the consistency of cream. Add this mixture, along with any remaining milk, to the broth. Cook and stir over medium to med-high heat until thickened and bubbly. Add salt & pepper to taste. Cook and stir for 1 minute longer. Garnish as desired.
Serves 4 large main-dish servings
Nutrition:
Cal 226
Fat 1 g
Chol 5 mg
Sodium 479 mg
Carbs 41.2g
Fiber 4.2g
Protein 13.1g
Wednesday, September 23, 2009
FISH TACOS
Well, I've been on a fish kick lately, so in keeping w/that, here's a new recipe that I enjoyed. It's from ChefMD (www.chefmd.com).
The recipe calls for ancho chili powder; I haven't found it at the grocery store. I'll probably have to go to a specialty market. Does anyone know where to find it? Note that it is NOT regular chili powder; it is actually ground ancho chilis, so it is recommended that you do not substitute regular chili powder. I just omitted it, but I would like to find it & give it a try next time.
3/4 lb. firm fish fillets, such as halibut or striped bass (I used walleye)
2 Tbls. lime juice, divided
1 tsp. ground cumin, divided
1/2 tsp. ancho chili powder
1/2 tsp. salt, divided
1/2 cup light sour cream
1 tsp. chipotle hot sauce, such as Tabasco or El Yucateco
1 (16 oz) pkg. coleslaw mix
1/2 cup chopped cilantro
8 corn tortillas, warmed
Cut fish into 3/4 inch chunks. Sprinkle 1 tbls. of the lime juice, 1/2 tsp cumin, the ancho chili powder, and 1/4 tsp salt over fish. Toss well and let stand 5 minutes.
Meanwhile, combine the sour cream, remaining 1 tbls. lime juice, chipotle hot sauce, remaining 1/2 tsp cumin and 1/4 tsp salt in a large bowl and mix well. Add cole slaw mix and cilantro and toss well. The cole slaw may be prepared & refrigerated up to 2 hrs before serving.
Heat a large nonstick skillet over med heat & spray w/cooking spray. Cook fish 3 minutes or until opaque, stirring frequently. Serve fish in warm tortillas topped w/a little of the cole slaw mixture. Serve the remaining coleslaw on the side.
Serves 4
Calories per serving: 264
The recipe calls for ancho chili powder; I haven't found it at the grocery store. I'll probably have to go to a specialty market. Does anyone know where to find it? Note that it is NOT regular chili powder; it is actually ground ancho chilis, so it is recommended that you do not substitute regular chili powder. I just omitted it, but I would like to find it & give it a try next time.
3/4 lb. firm fish fillets, such as halibut or striped bass (I used walleye)
2 Tbls. lime juice, divided
1 tsp. ground cumin, divided
1/2 tsp. ancho chili powder
1/2 tsp. salt, divided
1/2 cup light sour cream
1 tsp. chipotle hot sauce, such as Tabasco or El Yucateco
1 (16 oz) pkg. coleslaw mix
1/2 cup chopped cilantro
8 corn tortillas, warmed
Cut fish into 3/4 inch chunks. Sprinkle 1 tbls. of the lime juice, 1/2 tsp cumin, the ancho chili powder, and 1/4 tsp salt over fish. Toss well and let stand 5 minutes.
Meanwhile, combine the sour cream, remaining 1 tbls. lime juice, chipotle hot sauce, remaining 1/2 tsp cumin and 1/4 tsp salt in a large bowl and mix well. Add cole slaw mix and cilantro and toss well. The cole slaw may be prepared & refrigerated up to 2 hrs before serving.
Heat a large nonstick skillet over med heat & spray w/cooking spray. Cook fish 3 minutes or until opaque, stirring frequently. Serve fish in warm tortillas topped w/a little of the cole slaw mixture. Serve the remaining coleslaw on the side.
Serves 4
Calories per serving: 264
Monday, September 14, 2009
GRILLED SHRIMP TWO WAYS
Here's a great use for your grill while it's still beautiful outside, but you can broil the shrimp indoors if you prefer. Change up the spices to your taste. If you like spicy (my favorite!), turn up the heat with the Cajun-seasoned shrimp. But try the Herb-seasoned variety, too. Both are scrumptious! I usually make some of each.
If you can find raw shrimp that is already peeled, I highly recommend using that. The peeling of the shrimp is the only time-consuming process of this recipe. I have found it in the frozen food section at Target.
Notes:
*If you use wooden skewers instead of metal ones, soak them in water for 30 minutes before
grilling to prevent burning.
*You can find the dried green pepper & celery in the Tone's brand of spices.
*You can mix the ingredients w/the shrimp & skewer the shrimp ahead of time if desired.
Keep refrigerated until ready to grill.
Ingredients
1 to 11/2 lbs. raw peeled shrimp
Cajun-Seasoned Shrimp
1 tbls. olive oil
2 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. coarse-ground black pepper
1/4 tsp. cayenne pepper (more or less to regulate heat)
1 tsp. dried green pepper
1 tsp. dried celery (not celery salt or seed)
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. garlic salt
Herb-Seasoned Shrimp
1 tbls. olive oil
1 tsp. dried basil
1 tsp. dried chives
1/2 tsp. garlic powder
1/2 tsp. marjarom
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. Lawry's seasoned salt
Process:
Preheat grill to medium-high. Pour olive oil in large bowl. Add all remaining ingredients, except shrimp. Stir well. Mixture will resemble a paste. If shrimp is wet, blot dry with paper towels. Add shrimp to bowl & toss well. Thread shrimp onto skewers. Spray grill well with cooking spray, & lay skewers on grill rack. Cover & grill shrimp until opaque & lightly browned, approximately 3-6 minutes (depending on size of shrimp). Turn shrimp once during cooking. (Use pot holder to grasp skewers!) Serve immediately.
If you can find raw shrimp that is already peeled, I highly recommend using that. The peeling of the shrimp is the only time-consuming process of this recipe. I have found it in the frozen food section at Target.
Notes:
*If you use wooden skewers instead of metal ones, soak them in water for 30 minutes before
grilling to prevent burning.
*You can find the dried green pepper & celery in the Tone's brand of spices.
*You can mix the ingredients w/the shrimp & skewer the shrimp ahead of time if desired.
Keep refrigerated until ready to grill.
Ingredients
1 to 11/2 lbs. raw peeled shrimp
Cajun-Seasoned Shrimp
1 tbls. olive oil
2 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. coarse-ground black pepper
1/4 tsp. cayenne pepper (more or less to regulate heat)
1 tsp. dried green pepper
1 tsp. dried celery (not celery salt or seed)
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. garlic salt
Herb-Seasoned Shrimp
1 tbls. olive oil
1 tsp. dried basil
1 tsp. dried chives
1/2 tsp. garlic powder
1/2 tsp. marjarom
1/4 tsp. lemon pepper (preferably salt-free)
1/4 tsp. Lawry's seasoned salt
Process:
Preheat grill to medium-high. Pour olive oil in large bowl. Add all remaining ingredients, except shrimp. Stir well. Mixture will resemble a paste. If shrimp is wet, blot dry with paper towels. Add shrimp to bowl & toss well. Thread shrimp onto skewers. Spray grill well with cooking spray, & lay skewers on grill rack. Cover & grill shrimp until opaque & lightly browned, approximately 3-6 minutes (depending on size of shrimp). Turn shrimp once during cooking. (Use pot holder to grasp skewers!) Serve immediately.
1 tsp. fresh lemon peel (or 1/4 tsp. dried)
1 tsp. dried parsley
1/2 tsp. onion powder
Thursday, September 10, 2009
LEMON PEPPER WALLEYE
This dish goes great with the Lemon Pepper Green Beans (recipe below), and it's equally simple--uses the same spices, too! Don't let the ease of preparation fool you--it's delicious & a great "company" dish. By the way, you can use any type of fish, but Walleye is one of my favorites.
4 Walleye fillets, preferably wild caught
1 tbls olive oil
Lemon Pepper (preferably Tone's Low Sodium)
Garlic Salt
Rinse Walleye fillets & pat very dry with paper towels. You do not have to remove skins; they will slip off easily after cooking. Heat olive oil in large skillet over medium-high heat. When hot, add Walleye fillets, skin side down. Sprinkle liberally w/lemon pepper & garlic salt (not as much garlic salt). Immediately turn fillets (gently, so as not to break them apart) & sprinkle spices on other side. Cook for 1 minute, until golden on top, and turn fillets again. Finish cooking on this side until done. Fish should be opaque & flake easily w/fork. (If fillets are skinless, alternate cooking 1 side to the other.)
4 Walleye fillets, preferably wild caught
1 tbls olive oil
Lemon Pepper (preferably Tone's Low Sodium)
Garlic Salt
Rinse Walleye fillets & pat very dry with paper towels. You do not have to remove skins; they will slip off easily after cooking. Heat olive oil in large skillet over medium-high heat. When hot, add Walleye fillets, skin side down. Sprinkle liberally w/lemon pepper & garlic salt (not as much garlic salt). Immediately turn fillets (gently, so as not to break them apart) & sprinkle spices on other side. Cook for 1 minute, until golden on top, and turn fillets again. Finish cooking on this side until done. Fish should be opaque & flake easily w/fork. (If fillets are skinless, alternate cooking 1 side to the other.)
LEMON PEPPER GREEN BEANS
I bought the best green beans I have found in years today @ HyVee; they were so fresh! Hope you can find some, too & enjoy this simple side dish.
If possible, use Tone's sodium-free Lemon Pepper; it comes in a small green round container (less than 1 oz.). It is especially lemony & very yummy.
By the way, all of these measurements are approximate--I'm not really sure how much I use...
1 lb. fresh green beans
1/2 to 1 tsp lemon pepper
1/2 tsp garlic salt
2 tsp butter
Wash & trim green beans. Steam over boiling water, covered for 5-7 minutes, or till tender. (Or you can cook directly in a small amount of water, covered) Remove from heat & pour off water. Place green beans in bottom of the saucepan. Add butter, and shake spices over green beans. Toss gently, re-cover saucepan, & heat over low until butter is melted. Toss again & serve.
Serves 4
If possible, use Tone's sodium-free Lemon Pepper; it comes in a small green round container (less than 1 oz.). It is especially lemony & very yummy.
By the way, all of these measurements are approximate--I'm not really sure how much I use...
1 lb. fresh green beans
1/2 to 1 tsp lemon pepper
1/2 tsp garlic salt
2 tsp butter
Wash & trim green beans. Steam over boiling water, covered for 5-7 minutes, or till tender. (Or you can cook directly in a small amount of water, covered) Remove from heat & pour off water. Place green beans in bottom of the saucepan. Add butter, and shake spices over green beans. Toss gently, re-cover saucepan, & heat over low until butter is melted. Toss again & serve.
Serves 4
Wednesday, September 9, 2009
SEVEN IMPOSTERS: HEALTHY FOODS THAT AREN'T
Here is an interesting article that I thought you would enjoy.
And, here's the link to the article on Dr. Jonny Bowden's site: http://www.jonnybowden.com/2009/09/7-imposters-healthy-foods-that-arent.html
7 Imposters: Healthy Foods That Aren't
by Jonny Bowden, Ph.D, C.N.S.
You can't open a newspaper, website or iPhone app without reading about the dangers lurking on our dinner plate (OK I'm kidding about the iPhone app.). Trans-fats and high-fructose corn syrup are the demons du jour, and with the modern diet being what it is, the food police don't seem to be in any danger of running out of new material to warn us about. Fair enough. But what about all the "health" foods we've been told are our nutritional salvation? Are they all they're cracked up to be?
There's no better place to start than with salmon, generally thought to be one of the best of the superfoods. And it is--when it's wild. Farm raised salmon have up to 8 times the level of carcinogenic PCBs as wild salmon. Kept in crowded pens, they're fed grain and fishmeal and a ton of antibiotics. Wild salmon are a health food. Farmed salmon... not so much.
Then there's cereal, believed by many to be the center of a healthy breakfast because of its high-fiber content. But with few exceptions, most supermarket cereals are fiber lightweights. Most are loaded with sugar (contributing to mood swings and energy dips). Whole grains are better, but those who are sensitive to blood sugar fluctuations will have still have to be careful. The best cereals are old-fashioned oatmeal, and a few standouts like Fiber One and All-Bran. Look for those that pass the "5 and 5" rule: less than 5 grams of sugar, more than 5 grams of fiber. (You'll be surprised at how few make the cut.)
Granola bars are simply candy bars masquerading as a health food. Most are simply chewy versions of candy bars--they have very little fiber, lots of processed carbs, and a ton of sugar. You're better off "rolling your own" out of raw oats, chopped almonds, coconut flakes, raisins and a dollop of raw organic honey or molasses to hold it together.
Frozen yogurt is a prime example of the triumph of marketing over good sense. The only thing frozen yogurt has in common with real yogurt is that they're both white. Real yogurt- one of the healthiest foods on earth-- is loaded with live cultures which support your digestive health. The live culture content of most frozen yogurt is precisely zero. What's more, frozen yogurt is usually filled with chemicals, and the artificial sweeteners in the non-fat kind can cause cravings just like sugar. You're better off with real, creamy, organic ice cream. Just don't eat too much.
Though most of us have been led to believe canola oil is the bee's knees, it actually isn't such a health bargain after all. The high temperatures needed to extract the oil from the rapeseed plant from which it comes make canola oil's highly touted omega-3s rancid and foul smelling, requiring them to be deodorized, a process which creates some trans-fatty acids. It also goes through caustic refining, bleaching and degumming. Unless it's cold-pressed and organic, stay away.
And what could possibly be healthier than an egg-white omelet? Give up? Whole eggs! While an egg-white omelet isn't exactly unhealthy, it's hardly as good as the real thing. The yolk contains the superstars of eye nutrition, utein and xeazanthin, which need fat to be absorbed properly. Egg yolks are an important source of phosphatidylcholine, an important nutrient for brain health.
Apples- healthy. Apple juice- maybe not. One cup of apple juice has zero grams of fiber, 117 calories, and 29 grams of carbs of which 27 are sugar (and your typical serving is a lot more than a cup). Sorry, but that's not a health drink, it's sugar water with apple flavoring. An apple a day keeps the doctor away. Wish I could say the same about apple juice, but I can't.
So what's the take home? Simple: Eat real food. Food your grandmother would have recognized as food. Food you could hunt, fish, gather or pluck. Food as close to its natural form as possible. Food without a bar code. Whole fruit (not the fruit juice). Whole eggs (not the egg whites). Meat, eggs and milk from healthy, grass-fed cows and chickens that roam around pecking at worms (free-range). Any vegetable in the world.
Even if you don't hit the "bulls eye" 100 percent of the time, you'll still be way ahead of the game.
And, here's the link to the article on Dr. Jonny Bowden's site: http://www.jonnybowden.com/2009/09/7-imposters-healthy-foods-that-arent.html
7 Imposters: Healthy Foods That Aren't
by Jonny Bowden, Ph.D, C.N.S.
You can't open a newspaper, website or iPhone app without reading about the dangers lurking on our dinner plate (OK I'm kidding about the iPhone app.). Trans-fats and high-fructose corn syrup are the demons du jour, and with the modern diet being what it is, the food police don't seem to be in any danger of running out of new material to warn us about. Fair enough. But what about all the "health" foods we've been told are our nutritional salvation? Are they all they're cracked up to be?
There's no better place to start than with salmon, generally thought to be one of the best of the superfoods. And it is--when it's wild. Farm raised salmon have up to 8 times the level of carcinogenic PCBs as wild salmon. Kept in crowded pens, they're fed grain and fishmeal and a ton of antibiotics. Wild salmon are a health food. Farmed salmon... not so much.
Then there's cereal, believed by many to be the center of a healthy breakfast because of its high-fiber content. But with few exceptions, most supermarket cereals are fiber lightweights. Most are loaded with sugar (contributing to mood swings and energy dips). Whole grains are better, but those who are sensitive to blood sugar fluctuations will have still have to be careful. The best cereals are old-fashioned oatmeal, and a few standouts like Fiber One and All-Bran. Look for those that pass the "5 and 5" rule: less than 5 grams of sugar, more than 5 grams of fiber. (You'll be surprised at how few make the cut.)
Granola bars are simply candy bars masquerading as a health food. Most are simply chewy versions of candy bars--they have very little fiber, lots of processed carbs, and a ton of sugar. You're better off "rolling your own" out of raw oats, chopped almonds, coconut flakes, raisins and a dollop of raw organic honey or molasses to hold it together.
Frozen yogurt is a prime example of the triumph of marketing over good sense. The only thing frozen yogurt has in common with real yogurt is that they're both white. Real yogurt- one of the healthiest foods on earth-- is loaded with live cultures which support your digestive health. The live culture content of most frozen yogurt is precisely zero. What's more, frozen yogurt is usually filled with chemicals, and the artificial sweeteners in the non-fat kind can cause cravings just like sugar. You're better off with real, creamy, organic ice cream. Just don't eat too much.
Though most of us have been led to believe canola oil is the bee's knees, it actually isn't such a health bargain after all. The high temperatures needed to extract the oil from the rapeseed plant from which it comes make canola oil's highly touted omega-3s rancid and foul smelling, requiring them to be deodorized, a process which creates some trans-fatty acids. It also goes through caustic refining, bleaching and degumming. Unless it's cold-pressed and organic, stay away.
And what could possibly be healthier than an egg-white omelet? Give up? Whole eggs! While an egg-white omelet isn't exactly unhealthy, it's hardly as good as the real thing. The yolk contains the superstars of eye nutrition, utein and xeazanthin, which need fat to be absorbed properly. Egg yolks are an important source of phosphatidylcholine, an important nutrient for brain health.
Apples- healthy. Apple juice- maybe not. One cup of apple juice has zero grams of fiber, 117 calories, and 29 grams of carbs of which 27 are sugar (and your typical serving is a lot more than a cup). Sorry, but that's not a health drink, it's sugar water with apple flavoring. An apple a day keeps the doctor away. Wish I could say the same about apple juice, but I can't.
So what's the take home? Simple: Eat real food. Food your grandmother would have recognized as food. Food you could hunt, fish, gather or pluck. Food as close to its natural form as possible. Food without a bar code. Whole fruit (not the fruit juice). Whole eggs (not the egg whites). Meat, eggs and milk from healthy, grass-fed cows and chickens that roam around pecking at worms (free-range). Any vegetable in the world.
Even if you don't hit the "bulls eye" 100 percent of the time, you'll still be way ahead of the game.
Tuesday, September 8, 2009
NEW/OLD POST
I just happened across a section of "saved drafts" (which I didn't even know existed), and there was a recipe that Mary Ellen had submitted way back in June. I clicked "publish draft", so there is now a new/old recipe for Pork Cutlets With Warm Florentine Bean Salad. It sounds delicious! If you'd like to view it, go back to the June postings--it automatically was filed by the date it was saved--June 9th. Or, simply click here.
Thanks, Mary Ellen!
~Pam
Thanks, Mary Ellen!
~Pam
TOASTED "GUAMMUS" SANDWICH
This recipe is based on a sub sandwich I had while on vacation in Colorado. (The odd name refers to the combination of guacamole & hummus.) It was really yummy...
Whole grain bun or baguette
Guacamole or sliced avocado
Red pepper hummus
Sliced cucumber
Sliced red onion
Sliced black olives
Sliced tomatoes
Shredded lettuce
Sliced dill pickles
1 slice Pepper Jack cheese
1/2 tsp olive oil (optional)
1/2 tsp red wine vinegar (optional)
Garlic salt (optional)
Coarse ground black pepper (optional)
Combine oil & vinegar, if using. (Prepare other ingredients, so that bun will still be warm when you assemble sandwich.) Split and toast bun. Spread hummus on 1 side & guacamole on the other. Layer desired amounts of remaining ingredients inside bun. Drizzle with oil & vinegar, & sprinkle w/garlic salt & pepper, if desired.
Whole grain bun or baguette
Guacamole or sliced avocado
Red pepper hummus
Sliced cucumber
Sliced red onion
Sliced black olives
Sliced tomatoes
Shredded lettuce
Sliced dill pickles
1 slice Pepper Jack cheese
1/2 tsp olive oil (optional)
1/2 tsp red wine vinegar (optional)
Garlic salt (optional)
Coarse ground black pepper (optional)
Combine oil & vinegar, if using. (Prepare other ingredients, so that bun will still be warm when you assemble sandwich.) Split and toast bun. Spread hummus on 1 side & guacamole on the other. Layer desired amounts of remaining ingredients inside bun. Drizzle with oil & vinegar, & sprinkle w/garlic salt & pepper, if desired.
Sunday, August 16, 2009
CHICKEN FLORENTINE SALAD
Here's a delicious salad recipe that was given to me by a good friend that we visited in Colorado. (I'm going to have to hit her up for some more recipes; everything she makes is scrumptious!)It's great as a summery main dish; or try it without the chicken as a vegetarian entree or side dish.
4 main dish servings
Vinaigrette:
2 tbls. lemon juice
1 tsp. Dijon mustard
2 cloves garlic, minced
1 tbls. finely shredded Parmesan cheese
1/8 cup olive oil
1 tsp. chicken base*
salt and pepper to taste
Salad:
3 boneless, skinless chicken breasts, grilled & thinly sliced,
approximately 12 oz. (You can purchased pre-grilled chicken;
see "helpful products" post)
2 Roma tomatoes, diced
1/2 cup pine nuts
1/4 cup black olives, sliced
3 tbls. capers, rinsed & drained
8 oz. spinach (approx 1 bag), very thinly sliced
1 cup purple cabbage, very thinly sliced
1/2 cup orzo** (measured uncooked), cooked, drained & chilled
Directions:
Mix all vinaigrette ingredients; whisk thoroughly.
Toast pine nuts in dry skillet. Combine all salad ingredients in large bowl. Pour about half of the vinaigrette over the salad & toss. Garnish with shaved Parmesan cheese and cracked black pepper. Pass remaining vinaigrette at table, as desired.
*Chicken base is like bouillon granules but in a paste form; find it by the bouillon in the grocery store. You can use granules, but you will need to dissolve them in a bit of water first in order to blend into the vinaigrette.
** For added flavor, add 1 tsp. chicken base to orzo while cooking. After cooking, drain, but do not rinse. Chill, stirring occasionally to prevent pasta from sticking.
Cal: Approx 450 per serving
4 main dish servings
Vinaigrette:
2 tbls. lemon juice
1 tsp. Dijon mustard
2 cloves garlic, minced
1 tbls. finely shredded Parmesan cheese
1/8 cup olive oil
1 tsp. chicken base*
salt and pepper to taste
Salad:
3 boneless, skinless chicken breasts, grilled & thinly sliced,
approximately 12 oz. (You can purchased pre-grilled chicken;
see "helpful products" post)
2 Roma tomatoes, diced
1/2 cup pine nuts
1/4 cup black olives, sliced
3 tbls. capers, rinsed & drained
8 oz. spinach (approx 1 bag), very thinly sliced
1 cup purple cabbage, very thinly sliced
1/2 cup orzo** (measured uncooked), cooked, drained & chilled
Directions:
Mix all vinaigrette ingredients; whisk thoroughly.
Toast pine nuts in dry skillet. Combine all salad ingredients in large bowl. Pour about half of the vinaigrette over the salad & toss. Garnish with shaved Parmesan cheese and cracked black pepper. Pass remaining vinaigrette at table, as desired.
*Chicken base is like bouillon granules but in a paste form; find it by the bouillon in the grocery store. You can use granules, but you will need to dissolve them in a bit of water first in order to blend into the vinaigrette.
** For added flavor, add 1 tsp. chicken base to orzo while cooking. After cooking, drain, but do not rinse. Chill, stirring occasionally to prevent pasta from sticking.
Cal: Approx 450 per serving
Tuesday, July 28, 2009
AMBROSIA WITH TOASTED ALMONDS AND COCONUT
from Mayoclinic.com
Serves 4
1/4 cup slivered almonds
1/4 cup flaked coconut
Approximately 1/2 pineapple, cut into bite-size cubes
(or 4 pineapple rings, cut into bite-size pieces)
2 oranges
1 red apple, cored and diced
1 banana, peeled & halved lengthwise, then sliced crosswise
1 tablespoon cream sherry
Fresh mint leaves for garnish
Preheat the oven to 325 F. Spread the almonds on one half of a baking sheet and the coconut on the other. Bake, stirring occasionally, until the almonds are golden and fragrant and the coconut is lightly browned, about 10 minutes. Transfer immediately to plates to cool.
Working with 1 orange at a time, cut a thin slice off the top and the bottom, exposing the orange flesh. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all the white pith and membrane. Holding the orange over a large bowl, carefully cut along both sides of each section to free it from the membrane. As you work, discard any seeds and let the sections fall into the bowl. Repeat with the remaining orange. Drain orange sections & slice each in half. Add the pineapple, apples, banana and sherry to the orange sections in the large bowl. Toss gently to mix well. Divide the fruit mixture evenly among individual bowls. Sprinkle evenly with the toasted almonds and coconut and garnish with the mint. Serve immediately.
Nutrition(per serving):
Calories: 165
Monounsaturated fat: 1g
Protein: 2g
Cholesterol: 0mg
Carbohydrate: 26g
Sodium: 1mg
Total fat: 4g
Fiber: 4g
Saturated fat: 1g
Serves 4
1/4 cup slivered almonds
1/4 cup flaked coconut
Approximately 1/2 pineapple, cut into bite-size cubes
(or 4 pineapple rings, cut into bite-size pieces)
2 oranges
1 red apple, cored and diced
1 banana, peeled & halved lengthwise, then sliced crosswise
1 tablespoon cream sherry
Fresh mint leaves for garnish
Preheat the oven to 325 F. Spread the almonds on one half of a baking sheet and the coconut on the other. Bake, stirring occasionally, until the almonds are golden and fragrant and the coconut is lightly browned, about 10 minutes. Transfer immediately to plates to cool.
Working with 1 orange at a time, cut a thin slice off the top and the bottom, exposing the orange flesh. Stand the orange upright and, using a sharp knife, thickly cut off the peel, following the contour of the fruit and removing all the white pith and membrane. Holding the orange over a large bowl, carefully cut along both sides of each section to free it from the membrane. As you work, discard any seeds and let the sections fall into the bowl. Repeat with the remaining orange. Drain orange sections & slice each in half. Add the pineapple, apples, banana and sherry to the orange sections in the large bowl. Toss gently to mix well. Divide the fruit mixture evenly among individual bowls. Sprinkle evenly with the toasted almonds and coconut and garnish with the mint. Serve immediately.
Nutrition(per serving):
Calories: 165
Monounsaturated fat: 1g
Protein: 2g
Cholesterol: 0mg
Carbohydrate: 26g
Sodium: 1mg
Total fat: 4g
Fiber: 4g
Saturated fat: 1g
Wednesday, July 22, 2009
SUPER HEALTHY REFRESHING JUICES
OK--Now you'll really have to try this with an open mind...
Here's a great way to get in some extra veggie servings. All you need are a few veggies, some fruit and a really good blender (I love the Vita Mix--expensive but worth it because it blends so throroughly) or a juicer. Either way you're going to get lots of vitamins & phytochemicals, but with the blender, you'll have the added benefit of fiber. Leave the skins on!
Of course, we all know about fruit juices, and you can make your own with a juicer or a blender, but fruit juices (especially processed ones w/added sugars) can be high in calories & not very filling. But have you tried adding some veggies into the mix? Here are a few combos I've tried & enjoyed. I wasn't sure what I'd think; I tasted the first one tentatively...I was surprised at how tasty & refreshing these drinks are, especially on a warm day.
Note: If you use a blender rather than a juicer, your drink will be thicker, so you can either add water or ice, or just enjoy it thicker, like a smoothie. Adding water or ice can change the flavor a bit, so taste first.
Sweet Spinach
Combine a handful of spinach, 1/2 apple (seeds removed), 1 carrot (or a handful of baby carrots), and a dash of ginger. Juice or blend until smooth, adding water only if needed.
Warning: This turns out the color of mashed avocado--It tastes much better than it looks!
Celery Zinger
Combine 1 stalk celery, 1/2 pear, 6 baby carrots & a dash of ginger. Juice or blend, again adding water only if needed.
Ugly Combo
Combine 1/2 pear, a handful of blueberries, a handful of baby carrots, a handful of spinach, and a bit of ginger. If using blender, add a 1/8 cup ice water & blend. This one is even uglier than the Sweet Spinach recipe--resembles dark algae! BUT it tastes really good!
Here's a great way to get in some extra veggie servings. All you need are a few veggies, some fruit and a really good blender (I love the Vita Mix--expensive but worth it because it blends so throroughly) or a juicer. Either way you're going to get lots of vitamins & phytochemicals, but with the blender, you'll have the added benefit of fiber. Leave the skins on!
Of course, we all know about fruit juices, and you can make your own with a juicer or a blender, but fruit juices (especially processed ones w/added sugars) can be high in calories & not very filling. But have you tried adding some veggies into the mix? Here are a few combos I've tried & enjoyed. I wasn't sure what I'd think; I tasted the first one tentatively...I was surprised at how tasty & refreshing these drinks are, especially on a warm day.
Note: If you use a blender rather than a juicer, your drink will be thicker, so you can either add water or ice, or just enjoy it thicker, like a smoothie. Adding water or ice can change the flavor a bit, so taste first.
Sweet Spinach
Combine a handful of spinach, 1/2 apple (seeds removed), 1 carrot (or a handful of baby carrots), and a dash of ginger. Juice or blend until smooth, adding water only if needed.
Warning: This turns out the color of mashed avocado--It tastes much better than it looks!
Celery Zinger
Combine 1 stalk celery, 1/2 pear, 6 baby carrots & a dash of ginger. Juice or blend, again adding water only if needed.
Ugly Combo
Combine 1/2 pear, a handful of blueberries, a handful of baby carrots, a handful of spinach, and a bit of ginger. If using blender, add a 1/8 cup ice water & blend. This one is even uglier than the Sweet Spinach recipe--resembles dark algae! BUT it tastes really good!
These are 1-serving sizes; simply add more ingredients to make more.
Try any number of combinations of fruits & veggies. If you really need more sweetness, try adding 1/2 tsp honey to your drink.
Let me know what you think!
~Pam
p.s. Snappy blender cleaner: Rinse blender & lid with warm water. Pour 2 drops of dishwashing liquid into blender. Fill about 2/3 with hot water. Cover w/lid & blend on high for 1 minute. Rinse well, & Presto! You're good to go!
Wednesday, July 15, 2009
CHICKEN SALAD
Use chicken from the poached chicken recipe, below, or any cooked chicken for this recipe. I have also used grilled chicken for a somewhat smoky flavor.
2-3 cooked chicken breasts, boned, then shredded or chopped
1/4 red onion, chopped fine
1 stalk celery, chopped fine
1/2 large apple, chopped with skin on
3/4 cup red grapes, quartered
1/2 cup Miracle Whip Light salad dressing
1/4 tsp coarsely ground black pepper
1/4 tsp lemon pepper
salt to taste
4 cups romaine or butter leaf lettuce, loosely packed
Combine all ingredients except lettuce. Mix well. Chill & serve on bed of lettuce.
Serves 4
Cal: Approx 210 per serving, based on 16 oz of chicken of chicken for whole recipe
2-3 cooked chicken breasts, boned, then shredded or chopped
1/4 red onion, chopped fine
1 stalk celery, chopped fine
1/2 large apple, chopped with skin on
3/4 cup red grapes, quartered
1/2 cup Miracle Whip Light salad dressing
1/4 tsp coarsely ground black pepper
1/4 tsp lemon pepper
salt to taste
4 cups romaine or butter leaf lettuce, loosely packed
Combine all ingredients except lettuce. Mix well. Chill & serve on bed of lettuce.
Serves 4
Cal: Approx 210 per serving, based on 16 oz of chicken of chicken for whole recipe
POACHED CHICKEN BREASTS/CHICKEN BROTH
OK--This recipe in itself isn't too exciting, but the resulting tender, juicy chicken and/or rich chicken broth are GREAT in other recipes, such as chicken salad (I'll post a recipe for that soon) & anything requiring chicken broth. This recipe calls for bone-in chicken, but I've used boneless with great results; just reduce the cooking time by about 10 minutes.
Recipe can be doubled to cook a larger quantity of chicken.
3 bone-in chicken breasts, skin removed
water
1 cup (minimum) dry white wine
1/2 tsp salt
1 chicken bouillon cube (or 1/2 to 1 tsp bouillon granules or chicken base)
1 large garlic clove, crushed but left whole
optional herbs & spices of your choice
Put enough water to cover 3 chicken breasts by about 1/4" in a heavy 2-quart saucepan. Add wine, salt, bouillon, & garlic. (If adding other herbs or spices, add them now as well.) Bring to a boil. Add chicken breasts & bring back just to where the water starts to boil. Immediately reduce heat to a low simmer. Do not cover. Cook at a low simmer (not bubbling) for about 30 minutes (less for boneless chicken) or until no longer pink inside. If water begins to evaporate, add hot water as needed. Turn off the heat, cover the saucepan tightly, & cool on the stovetop for 30 minutes. Cool chicken in broth in refrigerator until completely chilled, at least 4 hours (overnight is fine).
Once chilled, bone chicken. Shred with 2 forks or chop as desired for recipe of your choice.
For broth: Return broth along with any bones to stovetop. Heat just to a boil again & reduce to a medium simmer (very slightly bubbling). Simmer for 1 to 2 hours until reduced a bit. Strain broth. Chill in refrigerator & remove & discard fat. --Delicious in soups or for making rice, pasta, etc.
Recipe can be doubled to cook a larger quantity of chicken.
3 bone-in chicken breasts, skin removed
water
1 cup (minimum) dry white wine
1/2 tsp salt
1 chicken bouillon cube (or 1/2 to 1 tsp bouillon granules or chicken base)
1 large garlic clove, crushed but left whole
optional herbs & spices of your choice
Put enough water to cover 3 chicken breasts by about 1/4" in a heavy 2-quart saucepan. Add wine, salt, bouillon, & garlic. (If adding other herbs or spices, add them now as well.) Bring to a boil. Add chicken breasts & bring back just to where the water starts to boil. Immediately reduce heat to a low simmer. Do not cover. Cook at a low simmer (not bubbling) for about 30 minutes (less for boneless chicken) or until no longer pink inside. If water begins to evaporate, add hot water as needed. Turn off the heat, cover the saucepan tightly, & cool on the stovetop for 30 minutes. Cool chicken in broth in refrigerator until completely chilled, at least 4 hours (overnight is fine).
Once chilled, bone chicken. Shred with 2 forks or chop as desired for recipe of your choice.
For broth: Return broth along with any bones to stovetop. Heat just to a boil again & reduce to a medium simmer (very slightly bubbling). Simmer for 1 to 2 hours until reduced a bit. Strain broth. Chill in refrigerator & remove & discard fat. --Delicious in soups or for making rice, pasta, etc.
Thursday, July 9, 2009
MANDARIN ORANGE SALAD
This is a delicious and very summery salad. Many of you may have had this before, but just in case you don't have a recipe, give this a try... This is a simple recipe, but start it a few hours before serving, so that you can chill the ingredients.
Serves: 6-10, depending on size of salad
SALAD:
10 cups spinach (or other lettuce) leaves (approx two 10-oz bags of spinach)
1 cup chopped celery
4 green onion w/tops, thinly sliced
1 can mandarin oranges (approx 8 oz), chilled
ALMOND TOPPING:
1/4 cup sliced almonds
1 tbls + 1 tsp sugar
Chill can of mandarin oranges in refrigerator. Mix together all dressing ingredients. Once sugar has dissolved completely, refrigerate dressing to chill. Prep & chill salad ingredients separately--no need to combine yet. To make almond topping: Heat sugar in small non-stick skillet until dissolved. Add almonds & toss until coated & crisp. Pour onto waxed paper, spreading mixture out a bit. Cool & break apart. Store at room temp until ready to use (try not to eat them yet!).
When ready to serve, drain mandarin oranges & toss w/other salad ingredients in large serving bowl. Shake or stir dressing well , pour over salad & toss. (Note: If this salad will be sitting for any length of time, you may wish to serve the dressing on the side to prevent it from becoming soggy.) Sprinkle almonds over all.
Nutrition (based on 6 svgs):
Cal: 160
Fat: 11.2g
Chol: 0
Sodium: 253mg
Carbs: 14g
Fiber: 2.5g
Protein: 2.8g
Serves: 6-10, depending on size of salad
SALAD:
10 cups spinach (or other lettuce) leaves (approx two 10-oz bags of spinach)
1 cup chopped celery
4 green onion w/tops, thinly sliced
1 can mandarin oranges (approx 8 oz), chilled
ALMOND TOPPING:
1/4 cup sliced almonds
1 tbls + 1 tsp sugar
Chill can of mandarin oranges in refrigerator. Mix together all dressing ingredients. Once sugar has dissolved completely, refrigerate dressing to chill. Prep & chill salad ingredients separately--no need to combine yet. To make almond topping: Heat sugar in small non-stick skillet until dissolved. Add almonds & toss until coated & crisp. Pour onto waxed paper, spreading mixture out a bit. Cool & break apart. Store at room temp until ready to use (try not to eat them yet!).
When ready to serve, drain mandarin oranges & toss w/other salad ingredients in large serving bowl. Shake or stir dressing well , pour over salad & toss. (Note: If this salad will be sitting for any length of time, you may wish to serve the dressing on the side to prevent it from becoming soggy.) Sprinkle almonds over all.
Nutrition (based on 6 svgs):
Cal: 160
Fat: 11.2g
Chol: 0
Sodium: 253mg
Carbs: 14g
Fiber: 2.5g
Protein: 2.8g
DRESSING:
1/4 cup olive (or other) oil
2 tbls cider vinegar
2 tbls sugar
1/2 tsp salt
1/4 tsp lemon pepper
1 tsp dried parsley
Saturday, July 4, 2009
VEGETABLE CHEESE TART
OK--This recipe cannot claim to be "light", but I'm including it because it does have a lot of healthy ingredients, such as broccoli & tomato. It is also unbelievably delicious. Due to the pie crust & cheese, it is high in calories, so I save it for special occasions. I haven't tried making it with half of the cheese, but I bet it would still be tasty. Hope you enjoy it as much as I do!
Ingredients:
1 Pillsbury All Ready pie crust, at room temp, OR make your own pie crust dough
1 cup shredded Parmesan cheese
12-16 oz. broccoli florets
1/4 tsp salt
2 cups shredded Monterey Jack cheese
2 tbls flour
1/4 tsp black pepper
1 tsp dried basil
1/2 tsp dried thyme
1/4 cup chopped green onion
2 large tomatoes, sliced
Preheat oven to 425
Fold pie crust into pie plate & press 1/4 - 1/2 cup of the Parmesan cheese into the dough. If you are making your own pie crust dough, just knead the Parmesan into the dough before rolling & placing in pie pan. Pierce crust with fork in several spots. Bake 10-12 minutes, until just golden. When done, reduce oven temp to 350.
Meanwhile, steam broccoli 3 minutes. Transfer to paper towels to blot & remove excess moisture. Mix together remaining Parmesan, Monterey Jack, flour, pepper, basil, thyme, & green onion. Sprinkle half of cheese mixture on top of baked pie crust. Top with broccoli. Sprinkle broccoli with salt. Arrange tomato slices on top of broccoli. Sprinkle remaining cheese mixture over all. Bake, uncovered, 30 minutes, or till cheese is melted and golden.
Ingredients:
1 Pillsbury All Ready pie crust, at room temp, OR make your own pie crust dough
1 cup shredded Parmesan cheese
12-16 oz. broccoli florets
1/4 tsp salt
2 cups shredded Monterey Jack cheese
2 tbls flour
1/4 tsp black pepper
1 tsp dried basil
1/2 tsp dried thyme
1/4 cup chopped green onion
2 large tomatoes, sliced
Preheat oven to 425
Fold pie crust into pie plate & press 1/4 - 1/2 cup of the Parmesan cheese into the dough. If you are making your own pie crust dough, just knead the Parmesan into the dough before rolling & placing in pie pan. Pierce crust with fork in several spots. Bake 10-12 minutes, until just golden. When done, reduce oven temp to 350.
Meanwhile, steam broccoli 3 minutes. Transfer to paper towels to blot & remove excess moisture. Mix together remaining Parmesan, Monterey Jack, flour, pepper, basil, thyme, & green onion. Sprinkle half of cheese mixture on top of baked pie crust. Top with broccoli. Sprinkle broccoli with salt. Arrange tomato slices on top of broccoli. Sprinkle remaining cheese mixture over all. Bake, uncovered, 30 minutes, or till cheese is melted and golden.
Monday, June 22, 2009
FAVORITE HEALTHY SNACK?
What healthy snacks do you really enjoy? No matter how simple or elaborate, share your ideas--the rest of us will love some great new ideas--or perhaps be reminded of something we haven't enjoyed in a while.
You can post your snack ideas (as many as you have!) under this post as a comment or just submit a new post altogether.
Here are a few of my favorite healthy snacks, some very commonplace, but I enjoy them:
You can post your snack ideas (as many as you have!) under this post as a comment or just submit a new post altogether.
Here are a few of my favorite healthy snacks, some very commonplace, but I enjoy them:
- A sliced apple & a tablespoon of crunchy peanut butter. Have you ever tried Skippy Roasted Honey Nut--Super Chunk? I'm addicted to it...
- 1/2 cup lowfat cottage cheese topped with fruit, my favorites being a fresh peach or fresh blueberries, with a sprinkling of cinnamon sugar if you like.
- Here's my summertime favorite: A fresh tomato (preferably room temp, & it's gotta be home-grown!), chopped & lightly salted. Add 1 oz. fresh mozzarella (the kind that is sold by the deli cheeses--looks like a packaged white ball of cheese), cubed. Toss w/the tomato; add a drizzle of balsamic vinegar, if you like. (My husband loves the vinegar; I don't care for it.) I could make a meal of this...I love it soooo much.
- This one doesn't sound great, but I really like it, too: Heat 1 oz walnuts or pecans in microwave, oven, or in skillet to toast. Serve warm with 1/2 cup frosty cold grapes. It's surprising how well the flavors blend & how satisfying this snack is.
Enjoy!
~Pam
GOLD STAR BLOGGER AWARD
Hi everyone, and thanks for the great recipes. You all come up w/the most unique recipes--ingredients I never think to use. ...Like quinoa, edamame, & even cucumbers---I never buy cucumbers! I bought one last time I went shopping, & I think I'll have several recipes to choose between to make use of it. So thanks for stretching my cooking repertoire.
This week, the GOLD STAR BLOGGER AWARD goes to someone who recently joined & hopped right in & submitted 2 recipes. CONGRATULATIONS this week to...
MARY ELLEN !!!
Mary Ellen, I've had at least 3 people comment on how much they loved those 2 recipes. Keep 'em coming!
Enjoy that trophy now--bring it to class, if you like!
Stay cool, everyone (try to anyway)!
~Pam
Saturday, June 20, 2009
BROWN RICE WRAPS
Brown rice is a healthy alternative to white rice. Try rolling it in a soft tortilla along with your other favorite ingredients to make a nutritious wrap.
Brown Rice
4 cups chicken or vegetable broth - or for a southwestern-style rice, substitute 1/4 cooking liquid with salsa
2 cups brown rice, short grain (dry)
Fill whole grain flour tortillas with brown rice and your favorite ingredients. Use the list below for ideas:
Grilled Chicken
Guacamole
Hummus
Sliced cucumbers (lengthwise for wraps)
Onions
Tomatoes
Cilantro
Broccoli sprouts
Shredded cheese
Brown Rice
4 cups chicken or vegetable broth - or for a southwestern-style rice, substitute 1/4 cooking liquid with salsa
2 cups brown rice, short grain (dry)
- Combine rice and broth in a medium saucepan and bring to a boil.
- Reduce heat to a simmer and cook covered for about 50 minutes.
- Remove from heat (still covered) and let stand for 10 minutes.
- Fluff with a fork.
- Tip: for southwestern-style rice, substitute 1/4 of the cooking liquid with salsa.
Fill whole grain flour tortillas with brown rice and your favorite ingredients. Use the list below for ideas:
Grilled Chicken
Guacamole
Hummus
Sliced cucumbers (lengthwise for wraps)
Onions
Tomatoes
Cilantro
Broccoli sprouts
Shredded cheese
Friday, June 19, 2009
CHICKEN CARBONARA (skinny version!)
Serves 4
1 tsp olive oil
1 tsp butter
2 boneless, skinless chicken breasts, cut into small chunks
1/2 large onion, sliced
1 12-oz can evaporated skim milk
6 black olives, sliced
2 tbls grated Parmesan cheese
2 slices bacon
1/2 tsp white pepper
4 cloves garlic, crushed, or 1 tbls garlic powder
4 oz cooked pasta (preferably whole grain)
Cook bacon until crisp in large skillet, & then set on paper towels to absorb excess grease. Discard bacon grease from skillet, leaving a slight coating of bacon grease in skillet. In same skillet, heat oil & butter over medium-high heat. Add chicken, & cook till lightly browned & cooked through. Remove chicken & set aside. In same skillet, saute onion over med-high heat till lightly browned, 2-3 minutes. Reduce heat to low. Add milk, stirring frequently until tiny bubbles form at edge of skillet. Stir in olives, Parmesan, bacon (crumbled), pepper & garlic. Continue to stir & cook till mixture thickens slightly, 1-2 minutes. Return chicken to skillet, & heat through, 1-2 minutes longer. Pour mixture over hot pasta. Toss & serve.
Cals: 373
Fat: 11.7g
Chol: 107
Sodium: 340mg
Carbs: 28.8
Protein: 36.7
1 tsp olive oil
1 tsp butter
2 boneless, skinless chicken breasts, cut into small chunks
1/2 large onion, sliced
1 12-oz can evaporated skim milk
6 black olives, sliced
2 tbls grated Parmesan cheese
2 slices bacon
1/2 tsp white pepper
4 cloves garlic, crushed, or 1 tbls garlic powder
4 oz cooked pasta (preferably whole grain)
Cook bacon until crisp in large skillet, & then set on paper towels to absorb excess grease. Discard bacon grease from skillet, leaving a slight coating of bacon grease in skillet. In same skillet, heat oil & butter over medium-high heat. Add chicken, & cook till lightly browned & cooked through. Remove chicken & set aside. In same skillet, saute onion over med-high heat till lightly browned, 2-3 minutes. Reduce heat to low. Add milk, stirring frequently until tiny bubbles form at edge of skillet. Stir in olives, Parmesan, bacon (crumbled), pepper & garlic. Continue to stir & cook till mixture thickens slightly, 1-2 minutes. Return chicken to skillet, & heat through, 1-2 minutes longer. Pour mixture over hot pasta. Toss & serve.
Cals: 373
Fat: 11.7g
Chol: 107
Sodium: 340mg
Carbs: 28.8
Protein: 36.7
Thursday, June 18, 2009
ROASTED ASPARAGUS
1 lb medium-sized asparagus
2 T extra-virgin olive oil
Salt & pepper, to taste
1 T chopped flat-leaf parsley and 2 lemons, halved (for garnish, optional)
Preheat the oven to 400 F. In a roasting pan, coat the asparagus with oil, salt and pepper. Arrange in a single layer, facing the same direction. Cover with foil and roast for 10 minutes. Remove foil; roast for 10 more minutes. Arrange on a platter; garnish with parsley and lemon halves.
Serves 4. Per serving: 80 calories, 5g carbohydrate, 2g protein, 7g fat, no cholesterol.
This is a recipe I clipped from Sunday paper a few years ago. It is easy and you will love it if you like asparagus.
2 T extra-virgin olive oil
Salt & pepper, to taste
1 T chopped flat-leaf parsley and 2 lemons, halved (for garnish, optional)
Preheat the oven to 400 F. In a roasting pan, coat the asparagus with oil, salt and pepper. Arrange in a single layer, facing the same direction. Cover with foil and roast for 10 minutes. Remove foil; roast for 10 more minutes. Arrange on a platter; garnish with parsley and lemon halves.
Serves 4. Per serving: 80 calories, 5g carbohydrate, 2g protein, 7g fat, no cholesterol.
This is a recipe I clipped from Sunday paper a few years ago. It is easy and you will love it if you like asparagus.
Wednesday, June 10, 2009
AMAZING SALMON
Marinade:
3/4 soy sauce
1 Tbls. fresh grated ginger
4 garlic cloves, minced
1/8 tsp. red pepper flakes
juice of 2 lemons
1 1/2 tsp. cumin
1 tsp. coriander
1/4 c. brown sugar
1/2 tsp. toasted sesame oil
Wash and place salmon and marinade in zip lock bag for 1 hour. Grill or sear salmon in olive oil over high heat on stovetop.
Submitted by Mary Ellen Knop
3/4 soy sauce
1 Tbls. fresh grated ginger
4 garlic cloves, minced
1/8 tsp. red pepper flakes
juice of 2 lemons
1 1/2 tsp. cumin
1 tsp. coriander
1/4 c. brown sugar
1/2 tsp. toasted sesame oil
Wash and place salmon and marinade in zip lock bag for 1 hour. Grill or sear salmon in olive oil over high heat on stovetop.
Submitted by Mary Ellen Knop
MEDITERRANEAN CHOPPED SALAD
1 medium cucumber, peeled, halved lengthwise, seeded, and cut into 1/2 inch dice (1 1/4 c.)
1 pint grape tomatoes, quartered (about 1 1/2 c.)
Table salt
3 Tbls. extra virgin olive oil
3 Tbls. red wine vinegar
1 medium garlic clove, minced or pressed through garlic press (about 1 tsp)
1 (14oz) can chickpeas, drained and rinsed
1/2 c. pitted kalamata olives, chopped
1/2 small red onion, minced (about 1/4 c.)
1/2 c. roughly chopped fresh parsley leaves
1 romaine heart, cut into 1/2 inch pieces (about 3 cups)
4 oz. feta cheese, crumbled (about 1 c.)
ground pepper
1. Combine cucumber, tomatoes, and 1 tsp. salt in colander set over bowl and let stand 15 minutes.
2. Whisk oil, vinegar, and garlic together in large bowl. Add drained cucumber and tomatoes, chickpeas, olives, onion, and parsley; toss and let stand at room temperature to blend flavors,
5 minutes.
3. Add romaine and feta; toss to combine. Season with salt and pepper and serve.
Submitted by Mary Ellen Knop from July/August 2009 Cook's Illustrated magazine
Note from Pam:
This has become one of my absolute favorite recipes of all time! LOVE IT!!! I always serve it as the main course, but it would make a fabulous side dish as well.
Note from Pam:
This has become one of my absolute favorite recipes of all time! LOVE IT!!! I always serve it as the main course, but it would make a fabulous side dish as well.
Tuesday, June 9, 2009
PORK CUTLETS WITH WARM FLORENTINE BEAN SALAD
Makes 4 servings
2 tsp. olive oil, divided
1 lb. boneless pork cutlets
2 cloves garlic, minced
1 onion, chopped
1 fennel bulb, trimmed and sliced (or may use dried)
1/8 tsp. crushed red pepper flakes
1/8 tsp. pepper
1/8 tsp. salt
1 c. reduced sodium chicken broth
1 (15 oz) can cannellini beans, rinsed and drained
6 oz. fresh spinach leaves (about 6 cups), washed and tough stems removed
1 Tbls. fresh minced basil
2 tsp. fresh squeezed lemon juice
Heat 1 tsp. olive oil in large skillet over medium high heat. Add pork cutlets and cook 2 to 3 minutes on each side, or until browned. Remove pork from skillet and set aside.
Add remaining oil to skillet. Add garlic, onion and fennel and cook, stirring frequently, over medium heat, 2 to 3 minutes or until vegetables are just crisp-tender.
Arrange pork over vegetables. Season with crushed red pepper, pepper, and salt. Add broth and beans. Cover and cook over medium heat, 2 minutes or until beans are hot and liquid is boiling. Add spinach and basil: cover and cook 2 to 4 minutes or just until spinach is wilted and pork is cooked to doneness and is slightly pink inside. (Do not overcook)
Spoon vegetables and pork into a deep platter. Blend lemon juice into remaining liquid in skillet then pour juices over pork and vegetables.
Recipe is from the Eating for Life in the Kansas City Star
Monday, June 8, 2009
GOLD STAR BLOGGER AWARD
Ahhh...I'm getting wiser by the day... I have now figured out how to post an image!
(OK...I probably should have figured that out a long time ago, but I celebrate these small victories.)
And, speaking of celebrating...
Since I can now post a picture, I can present the coveted GOLD STAR BLOGGER TROPHY right here on the blog. So, hold onto your seat (well, not necessarily your personal seat, but whatever you're sitting upon...), because the new trophy winner is...
Congratulations, Monica!!! Here's your trophy^. You can see that Ronda & Bridget polished it up & left it in great shape for you. Relish the knowledge that you are one of only 3 people in the history of mankind to receive this award.
WOW.
Thanks for your Chicken & Cucumber Salad recipe, by the way--Can't wait to try your next contribution to the blog!
(OK...I probably should have figured that out a long time ago, but I celebrate these small victories.)
And, speaking of celebrating...
Since I can now post a picture, I can present the coveted GOLD STAR BLOGGER TROPHY right here on the blog. So, hold onto your seat (well, not necessarily your personal seat, but whatever you're sitting upon...), because the new trophy winner is...
MONICA!
Congratulations, Monica!!! Here's your trophy^. You can see that Ronda & Bridget polished it up & left it in great shape for you. Relish the knowledge that you are one of only 3 people in the history of mankind to receive this award. WOW.
Thanks for your Chicken & Cucumber Salad recipe, by the way--Can't wait to try your next contribution to the blog!
SESAME CHICKEN
from More Healthy Homestyle Cooking, by Evelyn Tribole
1/4 cup flour
1/4 tsp. pepper
1/2 tsp. garlic salt
1 tbls. olive oil
1 lb. boneless chicken breasts, cut into strips
1/4 cup reduced sodium soy sauce (I prefer Kikkoman)
1/4 cup turbinado sugar (regular sugar is also fine)
1/2 tsp. sesame oil
2 tbls. sesame seeds
1/4 cup chopped green onion tops
Toast sesame seeds in large dry skillet over med-high heat till light brown. (Watch closely; once they begin to brown, they burn easily.) Set seeds aside. In same skillet, heat olive oil over med-high heat. Combine flour, pepper, & garlic salt in shallow dish. Dredge chicken strips in flour mixture, shaking off excess. Cook chicken strips in skillet in batches, stirring occasionally, for 3-4 minutes or till cooked through. Transfer chicken to warm plate. Reduce heat to medium. Combine soy sauce & sugar in skillet. Cook, stirring occasionally, until sugar dissolves.* Stir in sesame oil & sesame seeds. At this point, remove skillet from heat if not yet ready to serve. Otherwise, proceed: Add chicken back into skillet. Toss to heat through, & serve. Top with chopped green onion.
Great over brown rice--I love the Tsuru Mai brown rice with this.
* Do not cook soy sauce mixture very long--just until sugar dissolves; leave thin. If sauce does thicken before you are ready to serve, thin with water & reheat.
Serves 4
Per serving (without rice):
Cal: 351
Fat: 14.7g
Chol: 101mg
Sodium: 633mg
Carb: 18.1g
Fiber: 1.1g
Sugar: 9.3g
Protein: 35.4g
1/4 cup flour
1/4 tsp. pepper
1/2 tsp. garlic salt
1 tbls. olive oil
1 lb. boneless chicken breasts, cut into strips
1/4 cup reduced sodium soy sauce (I prefer Kikkoman)
1/4 cup turbinado sugar (regular sugar is also fine)
1/2 tsp. sesame oil
2 tbls. sesame seeds
1/4 cup chopped green onion tops
Toast sesame seeds in large dry skillet over med-high heat till light brown. (Watch closely; once they begin to brown, they burn easily.) Set seeds aside. In same skillet, heat olive oil over med-high heat. Combine flour, pepper, & garlic salt in shallow dish. Dredge chicken strips in flour mixture, shaking off excess. Cook chicken strips in skillet in batches, stirring occasionally, for 3-4 minutes or till cooked through. Transfer chicken to warm plate. Reduce heat to medium. Combine soy sauce & sugar in skillet. Cook, stirring occasionally, until sugar dissolves.* Stir in sesame oil & sesame seeds. At this point, remove skillet from heat if not yet ready to serve. Otherwise, proceed: Add chicken back into skillet. Toss to heat through, & serve. Top with chopped green onion.
Great over brown rice--I love the Tsuru Mai brown rice with this.
* Do not cook soy sauce mixture very long--just until sugar dissolves; leave thin. If sauce does thicken before you are ready to serve, thin with water & reheat.
Serves 4
Per serving (without rice):
Cal: 351
Fat: 14.7g
Chol: 101mg
Sodium: 633mg
Carb: 18.1g
Fiber: 1.1g
Sugar: 9.3g
Protein: 35.4g
THANKS!
Thank you all for all of the great recipes! I'm behind in trying them out, but I hope to do some catching up soon. Feel free to leave comments under the recipes that you try out--with questions, substitutions you've made, reviews of the recipe, etc. I wish the comments were visible on the main blog page, but you have to actually click on "comment" under a post to read - or post - any comments.
I'll be posting a new recipe soon...
~Pam
I'll be posting a new recipe soon...
~Pam
Wednesday, June 3, 2009
CRUNCHY EDAMAME SLAW
1/4 cup chopped lightly salted cashews ( have also used pine nuts)
3/4 cup reduced-fat mayonnaise
1 Tbsp. sesame seeds
2 Tbsp. white wine vinegar
1 Tbsp. lite soy sauce
2 tsp. sesame oil
2 tsp. honey
4 cups shredded red (or green) cabbage (about 1/2 head; I just use the bagged, pre-shedded cabbage)
2 cups fully cooked, frozen, shelled edamame (green soybeans), thawed
1 1/2 cups grated carrots (3 medium carrots or just add some extra carrot to the bagged, pre-shedded cabbage with carrots)
1 cup peeled, seeded, and diced cucumber (about 1 medium cucumber)
1/4 cup chopped fresh cilantro
3 Tbsp. thinly sliced green onions (2 green onions)
Salt and pepper to taste
1. Preheat oven to 350 degrees. Bake cashews (or pine nuts) in a single layer in a shallow pan 5 to 6 minutes or until lightly toasted and fragrant, stirring occasionally. (Pine nuts will toast quickly!)
2. Whisk together mayonnaise and next 5 ingredients in a large bowl. Add cabbage, next 5 ingredients, and toasted nuts, tossing to coat. Sitr in salt and pepper to taste. Cover and chill 1 to 4 hours.
Makes 8 servings; PREP: 30 min; BAKE: 5 min; CHILL: 1 HR.
3/4 cup reduced-fat mayonnaise
1 Tbsp. sesame seeds
2 Tbsp. white wine vinegar
1 Tbsp. lite soy sauce
2 tsp. sesame oil
2 tsp. honey
4 cups shredded red (or green) cabbage (about 1/2 head; I just use the bagged, pre-shedded cabbage)
2 cups fully cooked, frozen, shelled edamame (green soybeans), thawed
1 1/2 cups grated carrots (3 medium carrots or just add some extra carrot to the bagged, pre-shedded cabbage with carrots)
1 cup peeled, seeded, and diced cucumber (about 1 medium cucumber)
1/4 cup chopped fresh cilantro
3 Tbsp. thinly sliced green onions (2 green onions)
Salt and pepper to taste
1. Preheat oven to 350 degrees. Bake cashews (or pine nuts) in a single layer in a shallow pan 5 to 6 minutes or until lightly toasted and fragrant, stirring occasionally. (Pine nuts will toast quickly!)
2. Whisk together mayonnaise and next 5 ingredients in a large bowl. Add cabbage, next 5 ingredients, and toasted nuts, tossing to coat. Sitr in salt and pepper to taste. Cover and chill 1 to 4 hours.
Makes 8 servings; PREP: 30 min; BAKE: 5 min; CHILL: 1 HR.
Monday, June 1, 2009
Looking for healthy smoothie recipes
I am looking for healthy smoothie recipes. Preferably single servings. Anyone have any they'd like to share? Thanks in advance!!
Friday, May 29, 2009
TROPICAL FRUIT SALSA
1 can (8oz) crushed pineapple in juice
1 banana sliced and quartered
1/2 kiwi peeled, sliced and quartered
1/4 c. red or green pepper, seeded and chopped
2 green onions, thinly sliced
2 T. fresh cilantro, snipped
1 T. fresh lime juice
1 small jalapeno, seeded and chopped
Mix together
Serve with chips
Or may be used as a topper for chicken, fish, or seafood
1 banana sliced and quartered
1/2 kiwi peeled, sliced and quartered
1/4 c. red or green pepper, seeded and chopped
2 green onions, thinly sliced
2 T. fresh cilantro, snipped
1 T. fresh lime juice
1 small jalapeno, seeded and chopped
Mix together
Serve with chips
Or may be used as a topper for chicken, fish, or seafood
Thursday, May 28, 2009
TOMATO SOUP RECIPE?
Does anyone have a good homemade tomato soup recipe? Whenever I've tried to make it, it always has a bitter undertone, and I hate to add gobs of sugar. I'm hopeful we'll have a good tomato crop this year, & I want to be prepared!
Thanks.
~Pam
p.s. If you do have a recipe or recommendations for me, you can either post under "comments" below, or just create a new post.
Thanks.
~Pam
p.s. If you do have a recipe or recommendations for me, you can either post under "comments" below, or just create a new post.
Saturday, May 23, 2009
SOUTHWESTERN GRAIN MEDLEY
If you like quinoa, this is a great recipe! Our teenage girls even love it!
Start to Finish: 30 minutes Makes: 4 servings (I think these are generous servings; we always have leftovers.)
1/2 cup fresh or frozen corn kernels
1 teaspoon extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped, seeded cucumber
2 tablespoons thinly sliced green onion
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons finely chopped fresh jalapeno or serrano chile pepper
1 1/2 teaspoons chopped fresh cilantro
Kosher salt
Freshly ground black pepper
1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and the 1 teaspoon oil. Cook and stir about 5 minutes or until brown and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 tablespoon oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.
Nutrition Facts per serving: 174 cal., 6 g total fat (1 g. sat), 0 mg chol., 154 mg sodium, 28 g carb., 4 g fiber, 6 g protein
*Note: To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes ro until quinoa is tender and water is absorbed.
Start to Finish: 30 minutes Makes: 4 servings (I think these are generous servings; we always have leftovers.)
1/2 cup fresh or frozen corn kernels
1 teaspoon extra-virgin olive oil
1 cup cooked quinoa
1/2 cup cooked brown or wild rice
1/2 cup canned black beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped, seeded cucumber
2 tablespoons thinly sliced green onion
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
1 1/2 teaspoons finely chopped fresh jalapeno or serrano chile pepper
1 1/2 teaspoons chopped fresh cilantro
Kosher salt
Freshly ground black pepper
1. Thaw corn, if frozen. Heat a large nonstick skillet over medium-high heat. Add the corn and the 1 teaspoon oil. Cook and stir about 5 minutes or until brown and toasted. Transfer to a large bowl. Add the quinoa, rice, black beans, bell peppers, cucumber, green onion, lime juice, the 1 tablespoon oil, jalapeno, and cilantro. Mix well; season to taste with kosher salt and black pepper.
Nutrition Facts per serving: 174 cal., 6 g total fat (1 g. sat), 0 mg chol., 154 mg sodium, 28 g carb., 4 g fiber, 6 g protein
*Note: To cook quinoa, in a small saucepan add 1/3 cup quinoa to 2/3 cup boiling water. Cover and simmer about 20 minutes ro until quinoa is tender and water is absorbed.
Monday, May 18, 2009
NUTRITIONAL ANALYSIS
Thanks for all of the great recipes--and such different recipes, too! I can't wait to try them.
Keep those recipes coming--If we each post just one recipe a month, we'll have plenty of new recipes on a regular basis.
I found this great website that I thought you all might be interested in: http://caloriecount.about.com/cc/recipe_analysis.php
You can get a nutritional analysis on any recipe. I've tried this on other sites, and it was very tedious--searching their database for each ingredient. On this site, you just input the ingredients and number of servings according to their format (using their abbreviations, spacing, etc.), press enter, and PRESTO! --You've got all the info you could want--calories, carbs, fiber, etc. Sometimes it will ask for more details--If a red flag appears next to an ingredient, you need to change how it's worded--the flag is yellow when the ingredient has been counted.
Now, just today I visited the site, and the "enter" button was not visible. If that happens, after you finish inputting the ingredients, hover the mouse over the area just below the ingredient box (bottom left corner below box), & when the cursor changes to the little hand, click there. The nutritional analysis still worked. It could have just been my computer--it likes to mess with me...
Keep those recipes coming--If we each post just one recipe a month, we'll have plenty of new recipes on a regular basis.
I found this great website that I thought you all might be interested in: http://caloriecount.about.com/cc/recipe_analysis.php
You can get a nutritional analysis on any recipe. I've tried this on other sites, and it was very tedious--searching their database for each ingredient. On this site, you just input the ingredients and number of servings according to their format (using their abbreviations, spacing, etc.), press enter, and PRESTO! --You've got all the info you could want--calories, carbs, fiber, etc. Sometimes it will ask for more details--If a red flag appears next to an ingredient, you need to change how it's worded--the flag is yellow when the ingredient has been counted.
Now, just today I visited the site, and the "enter" button was not visible. If that happens, after you finish inputting the ingredients, hover the mouse over the area just below the ingredient box (bottom left corner below box), & when the cursor changes to the little hand, click there. The nutritional analysis still worked. It could have just been my computer--it likes to mess with me...
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