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)

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

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

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.

1 tsp. fresh lemon peel (or 1/4 tsp. dried)

1 tsp. dried parsley

1/2 tsp. onion powder

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.)

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

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.

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

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.

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

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

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!

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!

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

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.

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

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

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.

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:

• 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

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)

• 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.

Wraps

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

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

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.

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

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.

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

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...

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

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

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.

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!!

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

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.

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.

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...

FRUITY QUINOA SALAD - makes 10 servings

Quinoa (pronounced Keen-Wa) is a delicious "ancient" grain that is an excellent source of protein and vitamins. It is satisfying and a good substitute for starch, particularly for those on gluten free diets. I buy it in bulk at Whole Foods in Overland Park but would love to have a source north of the river.

Rinse 1 cup quinoa in a fine sieve. Boil 2 cups water in a medium saucepan. Stir in quinoa, cover and simmer until tender, about 15 minutes. Whisk together 1 tsp honey, 2 TBSP lemon juice and 3 TBSP olive oil in a large bowl. Stir in quinoa, 1 small apple, chopped, and 2/3 cup each chopped dried cherries and chopped toasted pecans. Season with 1/2 tsp salt and 1/4 tsp. black pepper.

This will keep well in the fridge for a few days.

CHICKEN AND CUCUMBER SALAD

1 large cucumber, shredded
2/3 C cooked chicken, shredded
1/3 C cooked ham, shredded
1 T hot mustard (optional)

Seasoning sauce:

1 1/2 T sesame seed paste (I substitute it with peanut butter)
2 T low sodium soy sauce
1 T vinegar
1 T sugar
1/2 t salt
1 T sesame oil

1. Peel the cucumber, cut it in half lengthwise and discard seeds. Thinly slice it diagnally, then shred into about 1 1/2" long strips. Shred the cooked chicken and ham into the same lengths.
2. Place the shredded cucumber on platter. Layer with chicken and sprinkle ham on top.
3. Mix sesame seed paste with sesame oil, then add vinegar, sugar, salt, and soy sauce in a small bowl to make seasoning sauce.
4. Pour seasoning sauce and mustard over salad and mix well.

Serves 4 - 6.

VEGETABLE GRATIN

Makes 10 servings
Preparation time 15 Min
Cooking time 30 to 35 Minutes
8 cups fresh vegetables (mixture of broccoli florets, cauliflower florets, carrot strips and zucchini slices)
1 1/2 cups low-fat mayonnaise
1 cup shredded reduced fat cheddar cheese
1/2 cup Parmesan cheese
4 sliced green onions
2 tablespoons Dijon mustard
1/4 teaspoon cayenne pepper
3 tablespoons Italian-seasoned bread crumbs

Heat oven to 350 degrees. Microwave vegetables 8 minutes on high;
drain well . Arrange the vegetables in 2 quart baking dish coated with cooking spray. Mix together mayonnaise, both cheeses, green onions, mustard and cayenne pepper. Spoon over vegetables. Sprinkle with bread crumbs. Bake 20 t0 25 minutes or until golden.

145 calories per serving

My son loves this. It's a great way to get some vegetables down him. I cut this recipe in 1/2 most of the time.

BEEF AND NOODLE STIR-FRY

This recipe uses the 2nd half of the Lemony Flank Steak recipe (below).

4 oz. fettucine
1 cup beef broth
2 Tbls. soy sauce
1 Tbls. cornstarch
1 tsp. grated ginger root
Pepper, to taste
1 tsp. sesame oil
1 medium summer (yellow) squash, halved lengthwise & sliced
1/8" thick
1 small green pepper, cut into bite-size pieces
1/4 cup sliced green onion
1 clove garlic, minced
Half of Lemony Flank Steak recipe, sliced thinly across grain
1 cup quartered cherry tomatoes
snipped fresh cilantro or parsley

Cook fettucine, drain, and set aside. Meanwhile, for sauce, stir together beef broth, soy sauce, cornstarch, ginger root, & pepper. Set aside. In large nonstick skillet, heat 1/2 tsp sesame oil til hot. Stir-fry the squash, green pepper, onion & garlic about 3 minutes til tender-crisp (cook longer if you like your veggies more tender). Remove veggies from skillet. Add remaining oil to skillet. Stir-fry meat just til heated through. Push meat away from center of skillet. Stir soy sauce mixture & add to center of skillet. Cook & stir til thickened and bubbly. Cook & stir 1 minute more. Add cooked pasta, veggies, & tomatoes to skillet. Toss to coat w/sauce, & heat through. Sprinkle w/cilantro or parsley, if desired.

GRILLED LEMONY FLANK STEAK

This recipe is a 2-parter. Once you cook the steak, save half for the Beef and Noodle Stir Fry recipe, which I will post soon. The meat needs to marinate at least 2 hours. You can even make it a day ahead.
Also, you can broil this if you do not grill.
The Lemony Flank Steak recipe serves 3, but the Beef & Noodle Stir-Fry recipe easily serves 4. You can choose a larger cut of flank steak to serve more, but you'll still only need 3/4 lbs saved for the Beef & Noodle Stir Fry recipe.

11/2 lbs. beef flank steak or sirloin steak
1 tsp. grated lemon peel
1/2 cup lemon juice (about 2 lemons)
2 Tbls. sugar
2 Tbls. low-sodium soy sauce
11/2 tsp. snipped fresh oregano, or 1/2 tsp. dried
1/8 tsp. black pepper

Score meat by making very shallow cuts at 1" intervals diagonally across steak in 1 direction & then the other, forming a diamond pattern. Repeat on other side. Place meat in large plastic bag. For marinade: Stir together all remaining ingredients until sugar dissolves. Pour over meat, and seal bag shut. Place bag on a plate, and refrigerate. Turn bag over occasionally. Marinate 2 hours minimum. Drain meat, reserving marinade. Heat marinade in microwave on high for 1-2 minutes until just boiling, then allow to cool somewhat. Grill steak on open grill over medium heat 12-14 minutes for medium doneness. Brush occasionally with marinade, and turn once during cooking. Discard any remaining marinade. Cool, then wrap & refrigerate (or freeze) half of steak for Beef & Noodle Stir-Fry recipe. To serve Lemony Flank Steak, thinly slice meat across grain.

Calories: 235 per serving

COWBOY CHICKEN

Here's a family-friendly dish that's an easy & versatile meal-in-one. You can use any type of veggie, meat/fish, or sauce & change it up completely! While it's cooking, I like to make a fresh fruit salad to accompany. My son just loves this...
(You can cook this in the oven if you prefer.)

Serves 4
1 lb. boneless, skinless chicken breasts, each cut into 3 pieces
8 tbls. barbeque sauce
3 small Yukon Gold potatoes, sliced & divided into 4 portions
1/2 medium onion, thinly sliced
4 large carrots, sliced
1/2 large green pepper, coarsely chopped

Preheat grill to medium heat. Meanwhile, slightly precook carrots & potatoes: Microwave on high in covered baking dish with 1/2 tbls water for approximately 3 minutes. Drain well. Lay out 4 sheets of heavy duty aluminum foil, each approximately 16" long. Spread 1 tbls of BBQ sauce in center of each sheet of foil. Layer potatoes, chicken, onion, carrots, & green pepper on top of sauce. Top with another tbls BBQ sauce. Lift sides of foil in to center & crimp closed. Then crimp each remaining side of foil down by triple-folding over towards center. Be sure to leave some space--an air pocket--in each foil packet, but seal tightly. Place a long sheet of foil directly on grill grates, and place all 4 foil packets on grill. Lower grill lid, and cook for approximately 20-25 mins, turning twice. Chicken should be cooked through, and chicken & veggies should be tender. Be cautious when opening foil packets--steam will escape.

Hint: Each cowboy/cowgirl can custom-build their own packet with the ingredients of their choice. (Be sure to label the outside of the foil first w/names in permanent marker.)

Calories: Approximately 400 per serving

CARROT RECIPES

OK--Here's an audience-participation entry! I thought we could go through foods & share our favorite recipes. Let's start with carrots...What's your favorite carrot recipe (or at least a recipe that has carrots in it)?
I'll start with a recipe for Glazed Carrots...
~Pam
(You'll have to click the section where it lists the number of "comments" below and to the right of this post to read the carrot recipes and/or to post your recipe.)

CHICKEN MARSALA

This is a simple yet elegant recipe--a great "company" dish. It is best served "night of"--not as good for leftovers. I often serve it with glazed carrots.

1.5 lbs. boneless, skinless chicken breasts, pounded or sliced 1/4" thick
1/4 cup flour
1 tsp. garlic powder
1/4 tsp. salt
pepper, to taste
2 Tbls. olive oil
1 medium onion, thinly sliced
2 cloves garlic, minced
1/2 lb. mushrooms, sliced
1/2 cup Marsala wine

In large skillet, heat 1 Tbls. olive oil over medium heat, & saute onion, garlic, & mushrooms till tender. Remove veggies & set aside. Heat remaining 1 Tbls. olive oil in same skillet. Mix flour, garlic powder, salt, & pepper in shallow dish. Dredge chicken in flour mixture, shaking off excess. Saute chicken in skillet 2-3 minutes per side, or till golden & cooked through. Add Marsala wine & veggies, and cook 1 minute more till chicken is tender. (thickest part of chicken should pierce easily with a sharp knife) Remove chicken to a heated platter, and top with veggies. (At this point, make sure everything else that you are serving is ready, because once the wine is reduced, you will want to serve immediately.) Bring wine to boil in skillet, & reduce to a thin, syrupy glaze. Pour over chicken & veggies, and serve immediately.
*Note: If Marsala thickens, simply add more & repeat the "boil & reduce" process.
Serves 6
Calories: approx 200 per serving

HELPFUL PRODUCTS, PART II

Here are a couple more products that I like, and the recipe for Grilled Veggies uses both:

• Grill basket--a metal, somewhat shallow bowl with holes throughout the bowl and handles.
• Tone's Lemon Pepper--Look for the green label. It is salt-free, very lemony & delicious in veggie dishes, soups, on chicken, etc. It comes in a small (less than 1 oz.), squatty plastic jar. It's very different from other lemon pepper seasonings.

GRILLED VEGGIES

With Spring here (supposedly!) and Summer just around the corner (hopefully!), it's time to break out the grill. Here's a wonderful recipe for veggies that will have you coming back for seconds. You will need a grill basket and, of course, a grill...
Feel free to sustitute the veggies and seasonings of your choice.

1 Tbls. olive oil
1 tsp. dried basil
1/2 tsp. lemon pepper
1/2 tsp. garlic salt
1/4 tsp. thyme
1/4 tsp. black pepper
3 carrots, diagonally sliced 1/4" thick
1 onion, cut in half, then each half into 6-8 pieces
1 medium zucchini, sliced 1/4" thick
8 oz. sliced mushrooms
1 red pepper, cut in half, then into 1/2" wide strips

Preheat grill on high heat.
Pre-cook carrots & onion in microwave or on stovetop with 1/2 Tbls. water for approximately 3 minutes, or until slightly tender. (You may skip this step, but carrots especially will remain crunchy.)
Meanwhile, mix olive oil & seasonings in a large mixing bowl. Drain carrots & onion, & blot dry with paper towels. Combine all of the veggies in the bowl, and toss until throughly coated.
Coat grill basket with cooking spray or oil, and reduce grill to medium heat. Pour veggies into grill basket & place on grill. Lower grill lid, and cook for 15-20 minutes, or until veggies are tender & lightly browned. Stir veggies every 5 minutes during grilling. Serve immediately.

GREEK PIZZA

Prep Time: 15 minutes Bake: 10-15 minutes Oven: 400 degrees Makes: 4 servings

1 12-inch (10 ounce) whole wheat Italian bread shell/crust (like Boboli)
2 cups whole fresh baby spinach leaves
8 ounces cooked skinless chicken breast, sliced
1/2 cup cherry tomatoes, quartered
1/4 cup crumbled feta cheese (1 ounce)
2 tablespoons chopped walnuts or pine nuts
1/2 teaspoon dried oregano, crushed or 1 1/2 teaspoons chopped fresh oregano
1/2 teaspoon dried rosemary, crushed or 1 1/2 teaspoons chopped fresh rosemary

1 recipe Red Wine Vinaigrette (recipe below)
2 tablespoons red wine vinegar
1 tablespoon finely chopped shallot
1 1/2 teaspoons Dijon-style mustard
2 tablespoons extra-virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
In a small bowl combine vinegar and shallot. Let stand for 5 minutes. Whisk in mustard. Add oil in a thin, steady stream, whisking constantly until combined. Stir in kosher salt and pepper.

Place bread shell on a large baking sheet. Top with spinach, chicken, tomatoes, cheese, nuts, oregano and rosemary. Drizzle with Red Wine Vinaigrette. Bake in a 400 degree oven for 10-15 minutes or until heated through.

Nutrition Facts per serving: 404 cal., 17 g total fat (4 g sat. fat), 56 mg chol., 639 mg sodium, 38 g carbo., 6 g fiber, 29 g pro.

Vegetarian Option: Simply omit the chicken.

From: The Sonoma Diet (emulating the Meditteranean way of eating); this recipe is a favorite of my husband's, my 14-year-old's and mine. Enjoy!

GRILLED SALMON

This is a very simple yet elegant dish. You can whip it up in less than a 1/2 hour. Feel free to broil or saute the salmon instead of grilling.

4 salmon steaks (preferably wild caught--not farm raised),
approximately 4 oz. each
Olive oil or cooking spray
Salt & pepper, to taste
4 Tbls. sour cream & chive dip (I use Anderson Erickson brand), plus extra to serve at table.

Preheat grill to medium heat. Lightly coat a double thickness of aluminum foil with olive oil or cooking spray. Place salmon steaks on foil, skin side down. Lightly coat tops of salmon with a bit of olive oil or cooking spray, and season with salt & pepper. Place foil/salmon on grill, & lower lid. Grill for approximately 4 minutes, then carefully turn salmon over. (Often the skin will remain on the foil; that is fine.) Lower lid & grill another 2-3 minutes. Carefully turn salmon again, and grill another 1-2 minutes or till almost done. When salmon has begun to brown a bit & is cooked through but not quite flaky, spread a dollup of the chive dip over each steak. Cover lid, & cook 1 additional minute. Total grilling time is usually 8-10 minutes.
Serve immediately with extra dip, if desired.

* Note: You can make your own dip by chopping chives or green onion tips & mixing with lite or non-fat sour cream. If desired, add dill, lemon juice, and/or garlic salt. Make early in day, & refrigerate for at least 3 hours to allow flavors to blend.

HELPFUL PRODUCTS

Hi all--
I wanted to share with you a couple of products that I like & have found helpful, + a recipe for Orange Chicken that uses them.

The first is a brand of brown rice called Tsuru Mai. It is really delicious and has a rather chewy consistency & nutty flavor--not dry like some brown rice. It comes in a small 1# bag & can usually be found @ HyVee on the bottom shelf by the other rice.

The second is Pilgrim's Pride "EatWellStayHealthy" pre-grilled frozen chicken breasts, available in a 1.5# bag @ HyVee in frozen foods, directly across from the frozen fish. They are really convenient for speeding up a healthy dinner (I've used them in soup, pot pie, & stir-fry), & the sodium content is no higher than most fresh boneless chicken breasts.

The third is Turbinado sugar, available at HyVee on the organic aisle. This is the sugar that remains after the impurities in raw sugar have been washed off. It has a slight "molasses" flavor, sort of like brown sugar. I use it anytime I'd use white sugar. I especially love it in oatmeal!

Do you have products that you love that help you cook nutritiously? Click on "comment" at the end of this post, & share them with everyone!

~Pam

ORANGE CHICKEN

1 cup orange juice (reserve 2 Tbls. to mix w/cornstarch)
1/4 cup low-sodium soy sauce
1/4 to 1/3 cup sugar (preferably Turbinado), to taste
2 Tbls. wine (I used white merlot, but use whatever you have on-hand)
1/2 tsp. red pepper flakes (more or less, depending on how hot you like your dish)
Zest of 1 orange, divided in half
1 Tbls. cornstarch
1 Tbls. olive oil
3 chicken breasts (preferably pre-cooked), thinly sliced
Veggies of your choice, approximately 2-3 cups (I use onion, red pepper, carrots, broccoli, & shredded cabbage)
2 cups hot, cooked brown rice

In small saucepan, combine orange juice, soy sauce, sugar, wine, red pepper flakes, & half of the orange zest. Bring to a boil, then simmer for 5-8 minutes. Keep warm.

Meanwhile, heat oil in large skillet. (If using uncooked chicken, stir-fry it for 2 minutes, then add veggies. Pre-cooked chicken will be added later.) Add veggies--I add broccoli & cabbage after other veggies have been cooking for about 3 minutes--and stir-fry until tender-crisp. Add chicken & remaining half of orange zest. Stir-fry just until chicken is heated through. At this point, everything can be kept warm until ready to serve.

When ready to serve, mix remaining 2 Tbls. orange juice into cornstarch. Stir until smooth. Add to sauce & bring back to a boil. Reduce to simmer, & cook until slightly thickened. Do not overcook, or sauce will become a thick gel. Thin with water or orange juice if necessary.

Spoon rice onto plates. Top with stir-fry mix, & spoon desired amount of sauce over all. (You may mix sauce into stir-fry mix, but since some people like more sauce than others, you may wish to let everyone add their own sauce.)

Serves 4.

SOPA AZTECA

This is my new favorite recipe;my whole family loved it. It's a "triple-winner": healthy, simple, and most important, delicious!
I've posted it with the less gourmet ingredients, but you can view the original recipe at http://www.chefmd.com/recipe_display.php?id=91

2 tsp olive oil
1 cup chopped white onion
2 cans low sodium chicken broth
1 (14.5 ounce) can fire roasted diced tomatoes, undrained
1/2 cup salsa (I used medium heat)
2 cups shredded skinless rotisserie chicken breast
1 cup shredded cabbage or packaged coleslaw mix
1/2 ripe avocado, diced
1/4 cup shredded Monterray Jack cheese
1 cup broken low fat unsalted tortilla chips
1/4 cup chopped cilantro (optional)

Heat oil in a large saucepan over medium-high heat. Add onion; saute 5 minutes or until transparent. Add broth, tomatoes and salsa; bring to a boil. Reduce heat; simmer uncovered 10 minutes or until onion is tender, stirring once. Arrange chicken, cabbage and avocado in bottom of four large, shallow soup bowls. When ready to serve, make sure that broth is very hot (almost boiling again), and then ladle broth over chicken mixture; top with cheese, chips and, if desired, cilantro. Serve immediately.
Substitutions: Leftover cooked chicken breast may replace the rotisserie chicken breast.

Nutritional AnalysisTotal fat (g): 10; Fat calories (kc): 91; Cholesterol (mg): 59; Trans fatty acids (g): 0; Saturated fat (g): 2.9; Polyunsaturated fat (g): 1.4; Monounsaturated fat (g): 2.9; Fiber (g): 3.6; Carbohydrates (g): 20; Sugar (g): 8.0; Protein (g): 25; Sodium (mg): 656; Calcium (mg) 98.

ROASTED ROOT VEGETABLE SOUP

(from Best-ever Soups, by Anne Sheasby)
(Use veggies of your choice)

¼ cup olive oil
1 small butternut squash, peeled, seeded
& cubed
2 carrots, peeled & cut into chunks
1 large parsnip, peeled & cubed
1 small rutabaga, cubed
2 leeks, thinly sliced
1 onion, quartered
3 bay leaves
4 thyme sprigs, or ½ tsp dried thyme
3 rosemary sprigs, or ½ tsp. dried
5 cups (approx) chicken or veg. stock
Salt & pepper to taste
Sour cream at room temp, to taste

Note: I used what I had on hand: mostly carrots, also onion, garlic, potato, & celery, and I cut the recipe in half.

Preheat oven to 400˚. In large bowl, toss veggies with olive oil. Add thyme & rosemary, & toss again. Spread veggies out in a single layer on large baking sheet(s). Tuck the bay leaves amongst the veggies. Roast veggies for about 50 mins, or until tender & moderately, evenly browned. Remove from oven, & discard bay leaves. Transfer veggies to large stockpot. Pour stock over veggies, & bring to a boil. Reduce heat, season w/salt & pepper, & simmer for 10 minutes, uncovered. If using fresh thyme & rosemary, discard the sprigs after simmering. Carefully transfer soup to a blender (in batches, if necessary), & process for a few minutes until thick & smooth. Return soup to stockpot to heat through. Ladle into bowls, & serve each w/a dollop of sour cream—gently swirl sour cream slightly with knife. Garnish w/fresh parsley or thyme sprig, if desired.

ZUCCHINI-MUSHROOM TOSS

1 med-large zucchini, sliced
1 cup mushrooms, sliced
1 can diced tomatoes (or fresh tomato—
cherry or other variety)
1 tsp. Italian seasoning
2 tbls. olive oil
Garlic salt & pepper, to taste


Preheat oven to 350˚. Coat shallow 1-qt. casserole with a bit of olive oil. Combine veggies in casserole. Sprinkle with seasonings & toss. Drizzle with olive oil, & toss again. Cover & bake 30 minutes.

Note: I often bake this for an hour to really deepen the flavors; it’s often better the next day.
To make more of a “main dish”, I add walnuts (before or after baking) and/or feta cheese (after baking).