This is such a great summer salad, because it takes advantage of the delicious summer tomatoes, cucumbers, & basil. It calls for Balsamic Vinaigrette for the dressing, but feel free to substitute the dressing of your choice. Be sure to use fresh mozzarella cheese. It can be found in ball-shaped packages in the deli section. These make main-dish sized salads, but the recipe is easily adjusted for quantity.
Serves 4
Balsamic Vinaigrette:
1/2 cup Balsamic vinegar
1/4 cup olive oil
2 cloves garlic, minced
3 tbls brown sugar (more if dressing is too tart)
Combine all vinaigrette ingredients. Whisk to blend thoroughly. Allow to stand at room temperature until ready to serve.
Salad:
Approximately 6 cups romaine lettuce, chopped into bite-size pieces
4 large tomatoes, chopped into small chunks
4 fresh basil leaves, sliced very thin
1/2 cucumber, cut in half lengthwise & then slice paper-thin
1/2 red onion, sliced paper-thin
4 oz. fresh mozzarella cheese, diced
Crusty bread, torn into bits--optional
Divide all ingredients equally among four salad bowls, layered in order given.
Drizzle Balsamic Vinaigrette over top. If adding bread pieces, add them after the dressing, as the bread will absorb a lot of the dressing.
Monday, August 9, 2010
Thursday, August 5, 2010
SPRING FRITTATA
You do not need an ovenproof skillet for this delicious frittata. Substitute zucchini or other veggies for the asparagus if you like and increase the amount of veggies if desired.
1/2 cup chopped leek (white portion only)
1/2 cup cut fresh asparagus (1 inch pieces), increase if desired
2 tsp. olive oil
1/4 tsp. salt
1/4 tsp. pepper
1 cup sliced fresh mushrooms
1 cup shredded Asiago cheese
4 eggs
1 cup egg substitute (I usually just increase the Omega 3 eggs to 5)
1/4 cup fat-free milk (I use almond milk which works fine)
1 Tbsp. snipped fresh dill or 1 tsp. dill weed
1 Tbsp. minced fresh parsley or 1 tsp. dried parsley flakes
In small bowl, combine leek and asparagus. Drizzle with oil and sprinkle with salt/pepper; toss to coat. Transfer to a baking sheet coated with cooking spray. Bake at 400 for 20-25 min or until tender, stirring occasionally. Reduce heat to 350.
Place mushrooms on the bottom of a 9 in. deep dish pie plate coated with cooking spray. Top with roasted veggies and cheese. In a large bowl, whisk remaining ingredients; pour over cheese.
Bake for 30-35 min. or until a knife inserted near the center comes out clean. Let stand for 5 minutes. Cut into wedges.
1/2 cup chopped leek (white portion only)
1/2 cup cut fresh asparagus (1 inch pieces), increase if desired
2 tsp. olive oil
1/4 tsp. salt
1/4 tsp. pepper
1 cup sliced fresh mushrooms
1 cup shredded Asiago cheese
4 eggs
1 cup egg substitute (I usually just increase the Omega 3 eggs to 5)
1/4 cup fat-free milk (I use almond milk which works fine)
1 Tbsp. snipped fresh dill or 1 tsp. dill weed
1 Tbsp. minced fresh parsley or 1 tsp. dried parsley flakes
In small bowl, combine leek and asparagus. Drizzle with oil and sprinkle with salt/pepper; toss to coat. Transfer to a baking sheet coated with cooking spray. Bake at 400 for 20-25 min or until tender, stirring occasionally. Reduce heat to 350.
Place mushrooms on the bottom of a 9 in. deep dish pie plate coated with cooking spray. Top with roasted veggies and cheese. In a large bowl, whisk remaining ingredients; pour over cheese.
Bake for 30-35 min. or until a knife inserted near the center comes out clean. Let stand for 5 minutes. Cut into wedges.
Tuesday, July 6, 2010
ASIAN QUINOA - Vegetarian Recipe
1 cup water
1/2 cup quinoa
2 Tbsp. rice vinegar
2 Tbsp. plum sauce
2 garlic cloves, minced
1 tsp. grated fresh ginger root
1 tsp. sesame oil
1/4 tsp. salt
1/4 tsp. crushed red pepper flakes
1 medium sweet red pepper, chopped
1/2 c sliced water chestnuts, chopped (I substituted celery which tasted fine)
1/2 c. fresh sugar snap peas, trimmed and halved (frozen is fine)
2 green onions, thinly sliced
2 scrambled eggs (optional)
In a large saucepan, combine the first nine ingredients, bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat. Add the remaining ingredients. Fluff with a fork. Cover and let stand for 10 minutes. I like to scramble the eggs separately and add at the last minute. Makes 3-4 servings.
1/2 cup quinoa
2 Tbsp. rice vinegar
2 Tbsp. plum sauce
2 garlic cloves, minced
1 tsp. grated fresh ginger root
1 tsp. sesame oil
1/4 tsp. salt
1/4 tsp. crushed red pepper flakes
1 medium sweet red pepper, chopped
1/2 c sliced water chestnuts, chopped (I substituted celery which tasted fine)
1/2 c. fresh sugar snap peas, trimmed and halved (frozen is fine)
2 green onions, thinly sliced
2 scrambled eggs (optional)
In a large saucepan, combine the first nine ingredients, bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat. Add the remaining ingredients. Fluff with a fork. Cover and let stand for 10 minutes. I like to scramble the eggs separately and add at the last minute. Makes 3-4 servings.
Monday, June 28, 2010
11,375 STIR FRY RECIPES!
This recipe is from the March 2010 issue of Food Network Magazine. I haven't tried all 11,375 variations yet, but I have tried one. Hey--it's a start! It was good; I look forward to trying combinations.
The key to stir-frying is preparing everything in advance, so that you have all ingredients ready & in front of you when you start to cook. Also, blanch or slightly pre-cook any veggies you like tender rather than crisp.
If you like your stir-fries over rice, remember to cook the rice in advance.
STEP 1: PICK A PROTEIN
3/4 lb flank steak, trimmed & thinly sliced against the grain
3/4 lb pork tenderloin, thinly sliced
3/4 lb medium or large shrimp, peeled & de-veined
3/4 lb skinless, boneless chicken breasts or thighs, thinly sliced against the grain
12 oz package extra firm silken tofu, cubed
STEP 2: MARINATE
Whisk 1 egg white, 1 tbls Chinese rice wine or dry sherry, and 1 tbls cornstarch. Toss with your protein; cover & refrigerate 1 hour.
STEP 3: PREP 3 CUPS VEGGIES (any combination)
thinly sliced carrots
sliced celery
sliced bell peppers
1" scallion pieces
sliced onions or shallots
quartered mushroom caps
sliced bok choy or cabbage
sliced leeks
whole snow peas
sliced asparagus
quartered plum tomatoes or halved cherry tomatoes
baby spinach
blanched broccoli or cauliflower florets
thawed frozen peas or edamame
STEP 4: CHOOSE A SAUCE
Clear Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
2 tbls Chinese rice wine or dry sherry
1/2 tsp sesame oil
1 tsp salt
1/2 tsp sugar
Sweet-and-Sour Sauce
Mix together:
3/4 cup chicken broth
2 tsp cornstarch
1/4 cup ketchup
2 tsp soy sauce
3 tbls rice vinegar
1/4 cup sugar
1/2 tsp salt
1 tsp sesame oil
Brown Sauce
Mix together:
1/2 cup chicken broth
1 tbls cornstarch
1 tbls soy sauce
1 tbls hoisin sauce
1 tbls Chinese rice wine or dry sherry
Oyster Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
1 tbls Chinese rice wine or dry sherry
1 tbls soy sauce
3 tbls oyster sauce
2 tsp sesame oil
Spicy Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
2 tbls soy sauce
2 tbls rice vinegar
2 tbls Chinese rice wine or dry sherry
1/2 tsp sesame oil
1 tbls sugar
2 tsp Asian chili sauce
STEP 5: STIR-FRY
Gather together:
peanut, olive, or vegetable oil
2-4 cloves garlic, minced
1-2 tbls ginger, minced
2 scallion, minced
pinch of salt
pinch of sugar
Optional garnishes:
sliced scallions
sesame seeds
peanuts
cilantro
sliced jalapenos
Procedure:
The key to stir-frying is preparing everything in advance, so that you have all ingredients ready & in front of you when you start to cook. Also, blanch or slightly pre-cook any veggies you like tender rather than crisp.
If you like your stir-fries over rice, remember to cook the rice in advance.
STEP 1: PICK A PROTEIN
3/4 lb flank steak, trimmed & thinly sliced against the grain
3/4 lb pork tenderloin, thinly sliced
3/4 lb medium or large shrimp, peeled & de-veined
3/4 lb skinless, boneless chicken breasts or thighs, thinly sliced against the grain
12 oz package extra firm silken tofu, cubed
STEP 2: MARINATE
Whisk 1 egg white, 1 tbls Chinese rice wine or dry sherry, and 1 tbls cornstarch. Toss with your protein; cover & refrigerate 1 hour.
STEP 3: PREP 3 CUPS VEGGIES (any combination)
thinly sliced carrots
sliced celery
sliced bell peppers
1" scallion pieces
sliced onions or shallots
quartered mushroom caps
sliced bok choy or cabbage
sliced leeks
whole snow peas
sliced asparagus
quartered plum tomatoes or halved cherry tomatoes
baby spinach
blanched broccoli or cauliflower florets
thawed frozen peas or edamame
STEP 4: CHOOSE A SAUCE
Clear Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
2 tbls Chinese rice wine or dry sherry
1/2 tsp sesame oil
1 tsp salt
1/2 tsp sugar
Sweet-and-Sour Sauce
Mix together:
3/4 cup chicken broth
2 tsp cornstarch
1/4 cup ketchup
2 tsp soy sauce
3 tbls rice vinegar
1/4 cup sugar
1/2 tsp salt
1 tsp sesame oil
Brown Sauce
Mix together:
1/2 cup chicken broth
1 tbls cornstarch
1 tbls soy sauce
1 tbls hoisin sauce
1 tbls Chinese rice wine or dry sherry
Oyster Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
1 tbls Chinese rice wine or dry sherry
1 tbls soy sauce
3 tbls oyster sauce
2 tsp sesame oil
Spicy Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
2 tbls soy sauce
2 tbls rice vinegar
2 tbls Chinese rice wine or dry sherry
1/2 tsp sesame oil
1 tbls sugar
2 tsp Asian chili sauce
STEP 5: STIR-FRY
Gather together:
peanut, olive, or vegetable oil
2-4 cloves garlic, minced
1-2 tbls ginger, minced
2 scallion, minced
pinch of salt
pinch of sugar
Optional garnishes:
sliced scallions
sesame seeds
peanuts
cilantro
sliced jalapenos
Procedure:
- Heat 1/4" oil in wok or skillet over medium heat until shimmering & just beginning to smoke. (I only used 1 tbls oil.)
- Drain excess marinade from the protein.
- Set all ingredients, including your chosen sauce, protein, & veggies near the stove.
- Stir-fry protein in pan until almost opaque (not cooked completely), about 30 seconds to 1 minute. For tofu, brown on both sides--do not stir. Transfer protein to a plate; discard oil & wipe out the pan. (Note: I would use a separate pan for the next step. It took quite a bit of work to clean out the skillet; next time I would soak the first skillet while cooking in the second. However, it is possible that using the increased amount of oil would prevent the marinate mixture from sticking so badly to the pan.)
- Heat pan over high heat, 1 to 2 minutes. Add 2 tbls oil. Toss in garlic (4 cloves if making Spicy Sauce), ginger, scallions, salt & sugar. Stir-fry 30 seconds. Add the veggies, starting with the ones that take the longest to cook. Stir-fry until crisp-tender. (They will be cooked more, so do not overcook at this point.)
- Add protein and sauce, and stir until the sauce is thick and the vegetables & protein are cooked through, about 3 minutes. Thin w/additional chicken broth if necessary.
- Serve over rice (optional). Garnish as desired.
Monday, June 21, 2010
CHICKEN BREASTS VERONIQUE
This is a great "company" recipe. Although the chicken has a sauce, it is not too heavy, and the addition of grapes makes this perfect for a nice summer dinner. Be sure to buy crisp, sweet green grapes for the best flavor. This recipe is really pretty simple. It is, however, one of those recipes that has to be timed just right. So make sure everyone is sitting down ready to eat by the time you are finishing the sauce & then serve 'em up!
1 lb boneless, skinless chicken breasts
1 tbls olive oil
kosher salt, to taste
1 tbls orange marmalade
1/2 tsp dried tarragon
1/4 cup dry white wine
1 tsp butter
1 tsp olive oil
1/2 lb small whole mushrooms, stems removed
1/4 cup half and half
1/2 tsp cornstarch
2 tsp water
3/4 cup green grapes
Parsley sprigs, for garnish
Heat 1 tlbs olive oil in large skillet over medium heat. If chicken breasts are thick, slice them in half, so that they are no more than 1/4" thick. Sprinkle chicken with kosher salt. Cook chicken breasts in skillet until golden brown on both sides. Meanwhile, combine marmalade, tarragon, & wine. Stir into skillet. Cover & simmer for about 15 minutes, or until chicken is cooked through and tender (chicken should pierce easily w/sharp knife). Remove chicken from skillet & keep warm (do not allow chicken to dry out). While chicken is cooking, heat remaining olive oil & the butter in a small saucepan over medium heat. Add mushrooms & cook, stirring occasionally until mushrooms are golden brown & liquids evaporate. Remove from heat & keep warm.
After chicken has been removed from skillet, make sauce (this is the part where everyone needs to be ready to eat!):
Mix cornstarch with water until smooth. To pan juices, add half & half. Quickly bring to a boil, stirring constantly. Add cornstarch mixture to sauce & return to a boil, continuing to stir. Mix in grapes & cook until heated through, 1-2 minutes. Arrange chicken on platter. Drizzle sauce over all. Garnish with mushrooms & parsley. Serve immediately.
Serves 4
Per serving:
Cal 327
Fat 15.8g
Chol 109mg
Carbs 8.6g
Protein 34.3g
1 lb boneless, skinless chicken breasts
1 tbls olive oil
kosher salt, to taste
1 tbls orange marmalade
1/2 tsp dried tarragon
1/4 cup dry white wine
1 tsp butter
1 tsp olive oil
1/2 lb small whole mushrooms, stems removed
1/4 cup half and half
1/2 tsp cornstarch
2 tsp water
3/4 cup green grapes
Parsley sprigs, for garnish
Heat 1 tlbs olive oil in large skillet over medium heat. If chicken breasts are thick, slice them in half, so that they are no more than 1/4" thick. Sprinkle chicken with kosher salt. Cook chicken breasts in skillet until golden brown on both sides. Meanwhile, combine marmalade, tarragon, & wine. Stir into skillet. Cover & simmer for about 15 minutes, or until chicken is cooked through and tender (chicken should pierce easily w/sharp knife). Remove chicken from skillet & keep warm (do not allow chicken to dry out). While chicken is cooking, heat remaining olive oil & the butter in a small saucepan over medium heat. Add mushrooms & cook, stirring occasionally until mushrooms are golden brown & liquids evaporate. Remove from heat & keep warm.
After chicken has been removed from skillet, make sauce (this is the part where everyone needs to be ready to eat!):
Mix cornstarch with water until smooth. To pan juices, add half & half. Quickly bring to a boil, stirring constantly. Add cornstarch mixture to sauce & return to a boil, continuing to stir. Mix in grapes & cook until heated through, 1-2 minutes. Arrange chicken on platter. Drizzle sauce over all. Garnish with mushrooms & parsley. Serve immediately.
Serves 4
Per serving:
Cal 327
Fat 15.8g
Chol 109mg
Carbs 8.6g
Protein 34.3g
Tuesday, June 15, 2010
CHOPPED SALAD WITH BEANS
This recipe is based on a Bobby Flay recipe--just a few minor changes (less oil & cheese, more beans). Serve it as a main course or as a side dish. I made it tonight for the first time, and I really enjoyed it. I used grape tomatoes instead of the beefsteak, and it gave it a pleasantly sweet flavor. Also, I could not find white cheddar, so I used all Monterey Jack. Hope you enjoy this, too!
1/4 cup balsamic vinegar
1 heaping tbls Dijon mustard
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/4 cup olive oil
3 cups romaine lettuce, finely chopped
2 ripe beefsteak tomatoes, seeded & diced
(I used grape tomatoes, quartered)
1/2 can red beans, rinsed & drained
1/2 can garbanzo beans, rinsed & drained
1/2 cup Nicoise olives, chopped
(I used a small can of sliced black olives)
1/2 cup Monterey Jack cheese, cubed
1/2 cup white cheddar cheese, cubed
Crumbled corn chips &
Fresh chives, chopped, for garnish
Whisk vinegar, mustard, salt, & pepper until smooth. Whisk in oil, & blend until emulsified. In serving bowl, toss lettuce, tomatoes, beans, olives, & cheeses. Garnish with corn chips & chives. Serve balsamic vinaigrette on the side. I found I needed very little dressing. It is very good & flavorful, but a little went a long way.
Serves 4
1/4 cup balsamic vinegar
1 heaping tbls Dijon mustard
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/4 cup olive oil
3 cups romaine lettuce, finely chopped
2 ripe beefsteak tomatoes, seeded & diced
(I used grape tomatoes, quartered)
1/2 can red beans, rinsed & drained
1/2 can garbanzo beans, rinsed & drained
1/2 cup Nicoise olives, chopped
(I used a small can of sliced black olives)
1/2 cup Monterey Jack cheese, cubed
1/2 cup white cheddar cheese, cubed
Crumbled corn chips &
Fresh chives, chopped, for garnish
Whisk vinegar, mustard, salt, & pepper until smooth. Whisk in oil, & blend until emulsified. In serving bowl, toss lettuce, tomatoes, beans, olives, & cheeses. Garnish with corn chips & chives. Serve balsamic vinaigrette on the side. I found I needed very little dressing. It is very good & flavorful, but a little went a long way.
Serves 4
Monday, May 24, 2010
BREAKFAST BURRITOS
OK, this is such a simple, no-brainer recipe that I probably shouldn't even post it. But I'm posting it anyway, because:
1) I really do like these burritos, and
2) I'm running out of recipes!!!
I haven't had the time to try out new recipes lately, but bear with me... In the meantime, I'm ALWAYS grateful for any recipe submissions on the blog, so feel free to post away!
I love to have these burritos for either breakfast or dinner. They are so quick to throw together--especially perfect when I'm in a rush. If you're looking for high protein food, these qualify. I like to use corn tortillas, as they contain about 1/2 the calories of flour tortillas, they have more fiber, and they add a distinct flavor. You can heat the tortillas in the microwave, but I much prefer cooking them on a pre-heated cast-iron griddle (even a dry non-stick skillet will do) until they are hot & somewhat puffed. And, although bacon does not qualify as "health" food, it adds a lot of flavor and only 25 calories per serving. To make things even easier, I use the packaged, pre-cooked & pre-crumbled bacon pieces.
You can get fancy by adding any number of ingredients, such as:
diced avocado
salsa
diced cooked potato
diced fresh tomato
chopped cilantro
diced onion
diced jalapeno peppers
Serves 2
4 corn tortillas
1 tsp olive oil
2 eggs
2 tbls bacon, crumbled
4 tbls cheddar-jack cheese, shredded
salt & pepper to taste
Pre-heat skillet, if using, to cook tortillas. (Heat tortillas while eggs are cooking.) Heat olive oil in another skillet over medium heat. Scramble eggs with a teaspoon or so of water. Add to skillet, stirring frequently. When eggs begin to cook, stir in bacon pieces. Once eggs are cooked through, remove from heat & season with salt & pepper, if desired. On each tortilla, spread 1 tbls of shredded cheese. Top with 1/4 egg mixture. Fold sides of tortillas inward over egg mixture & serve immediately.
1) I really do like these burritos, and
2) I'm running out of recipes!!!
I haven't had the time to try out new recipes lately, but bear with me... In the meantime, I'm ALWAYS grateful for any recipe submissions on the blog, so feel free to post away!
I love to have these burritos for either breakfast or dinner. They are so quick to throw together--especially perfect when I'm in a rush. If you're looking for high protein food, these qualify. I like to use corn tortillas, as they contain about 1/2 the calories of flour tortillas, they have more fiber, and they add a distinct flavor. You can heat the tortillas in the microwave, but I much prefer cooking them on a pre-heated cast-iron griddle (even a dry non-stick skillet will do) until they are hot & somewhat puffed. And, although bacon does not qualify as "health" food, it adds a lot of flavor and only 25 calories per serving. To make things even easier, I use the packaged, pre-cooked & pre-crumbled bacon pieces.
You can get fancy by adding any number of ingredients, such as:
diced avocado
salsa
diced cooked potato
diced fresh tomato
chopped cilantro
diced onion
diced jalapeno peppers
Serves 2
4 corn tortillas
1 tsp olive oil
2 eggs
2 tbls bacon, crumbled
4 tbls cheddar-jack cheese, shredded
salt & pepper to taste
Pre-heat skillet, if using, to cook tortillas. (Heat tortillas while eggs are cooking.) Heat olive oil in another skillet over medium heat. Scramble eggs with a teaspoon or so of water. Add to skillet, stirring frequently. When eggs begin to cook, stir in bacon pieces. Once eggs are cooked through, remove from heat & season with salt & pepper, if desired. On each tortilla, spread 1 tbls of shredded cheese. Top with 1/4 egg mixture. Fold sides of tortillas inward over egg mixture & serve immediately.
Wednesday, May 19, 2010
SUPER EASY LIME GRILLED CHICKEN
Here is a very simple recipe for grilled chicken that is tasty & very tender. It is great on its own or chopped up over a salad.
4 boneless, skinless chicken breasts
olive oil
salt & pepper to taste
4 tbls apple jelly
2 tbls fresh lime juice
Preheat grill over medium heat. If chicken breasts are thick, I cut them in half to make them thinner. This way they cook quickly and are less likely to be tough on the outside in order to be cooked through.
Heat apple jelly in small saucepan or in microwave until melted. Stir until smooth. Add lime juice & blend well. Heat until just beginning to boil; remove from heat & set aside.
Coat grill grates with cooking spray. Brush chicken breasts lightly with olive oil. Sprinkle with salt & pepper as desired. Grill for 3-4 minutes on one side (depending on thickness of chicken), or until lightly browned. Turn chicken, & brush lime glaze over cooked side of breasts. Grill for an additional 2-4 minutes. Turn chicken again & brush lime glaze on other side of chicken. Continue grilling for 30 seconds to 1 minute per side--just long enough to brown a bit more w/glaze. Watch carefully; the sugar in the glaze can easily cause the chicken to burn. Once chicken is within 1 to 2 minutes of being done, remove chicken from grill & immediately place all 4 breasts on a sheet of aluminum foil. Brush again on both sides with lime glaze. Quickly wrap foil tightly; no need to keep chicken breasts all separate. Keep wrapped for 5 minutes. Meanwhile, reheat remaining lime glaze in microwave until just beginning to boil again. After 5 minutes in foil, test chicken for doneness: Chicken should pierce easily with sharp knife. When done, serve immediately with extra lime glaze.
4 boneless, skinless chicken breasts
olive oil
salt & pepper to taste
4 tbls apple jelly
2 tbls fresh lime juice
Preheat grill over medium heat. If chicken breasts are thick, I cut them in half to make them thinner. This way they cook quickly and are less likely to be tough on the outside in order to be cooked through.
Heat apple jelly in small saucepan or in microwave until melted. Stir until smooth. Add lime juice & blend well. Heat until just beginning to boil; remove from heat & set aside.
Coat grill grates with cooking spray. Brush chicken breasts lightly with olive oil. Sprinkle with salt & pepper as desired. Grill for 3-4 minutes on one side (depending on thickness of chicken), or until lightly browned. Turn chicken, & brush lime glaze over cooked side of breasts. Grill for an additional 2-4 minutes. Turn chicken again & brush lime glaze on other side of chicken. Continue grilling for 30 seconds to 1 minute per side--just long enough to brown a bit more w/glaze. Watch carefully; the sugar in the glaze can easily cause the chicken to burn. Once chicken is within 1 to 2 minutes of being done, remove chicken from grill & immediately place all 4 breasts on a sheet of aluminum foil. Brush again on both sides with lime glaze. Quickly wrap foil tightly; no need to keep chicken breasts all separate. Keep wrapped for 5 minutes. Meanwhile, reheat remaining lime glaze in microwave until just beginning to boil again. After 5 minutes in foil, test chicken for doneness: Chicken should pierce easily with sharp knife. When done, serve immediately with extra lime glaze.
Thursday, May 6, 2010
SPINACH SALAD WITH GOAT CHEESE FRITTERS
When I was in St. Louis recently, my son took me to an Italian restaurant that was really good. Of all things, I had a spinach salad that was possibly the best salad I have ever had. I have tried my best to recreate it, & I think that I've come pretty close. This should be called a "dessert salad"! I hope you enjoy it as much as I do. This calls for a Balsamic Vinaigrette dressing. I usually do not care for Balsamic Vinegar, but I thorougly enjoyed it in this dish. The combination of sweet & tart, crunchy & soft, and cold & warm really makes this salad unique and absolutely delicious. Try it, & let me know what you think!
Tips:
*Make candied walnuts, dressing, and fritters ahead of time.
*Refrigerate fritters for at least 15 minutes before cooking, and cook them right before you are ready to serve salads.
*Have individual salads assembled & ready to serve by the time the fritters are finished cooking.
Serves 4
Goat Cheese Fritters: One log of goat cheese, cut into 4 rounds about 1/4" or so thick (available in deli section of grocery store but may be called "chevre" or "chavrie"; be sure to buy the plain goat cheese, not the seasoned variety) You will not use the whole log.
1/2 cup finely ground plain bread crumbs (not Italian), pre-packaged, or make your own by grinding a slice or two of dry bread in a blender
1 egg whisked together with 1 tbls water
2 tsp olive oil
Place bread crumbs & egg mixture in 2 separate shallow dishes. With your (clean, please) hands, gently press goat cheese rounds to flatten slightly. Dip each round in egg mix, coating well, and then dip in bread crumbs. Cover thorougly with crumbs, pressing crumbs gently into cheese round. Place rounds on waxed paper & refrigerate for 15 minutes-1 hour. When ready to cook, heat olive oil in small skillet over medium to med-high heat. When hot, add goat cheese rounds. Fry on one side for 3-4 minutes, and then turn very gently & cook on other side for another 3-4 minutes until golden brown on both sides. Remove from heat & place on top of salads. Serve immediately.
Candied walnuts:
2 tbls Turbinado or brown sugar
1/2 cup walnuts, broken in half
Heat sugar in a small nonstick skillet over medium heat, stirring occasionally. While heating, lay out a sheet of waxed paper. Once sugar is completely melted, turn off heat & immediately add walnuts, stirring constantly. Once walnuts have been thoroughly coated, spread them out onto the waxed paper. Quickly separate them a bit with the spoon you've been using. Allow them to cool completely, then break them apart into smaller pieces. (Try not to eat them all before you finish the recipe.)
Balsamic Vinaigrette: 1/2 cup Balsamic vinegar
1/4 cup olive oil
2 cloves garlic, minced
3 tbls brown sugar (more if dressing is too tart)
Combine all ingredients. Whisk to blend thoroughly. Allow to stand at room temperature until ready to serve.
Assembly:
One (maybe more) 10-oz bag baby spinach (or desired amount to fill plates)
4 tbls dried cranberries or dried cherries
4 tbls green onion (green part only), sliced thin OR 4 very thin slices of red onion, rings separated
Fill each plate with spinach leaves. Sprinkle about 1 tbls dried cranberries or cherries on top of each salad. Sprinkle 1-2 tbls walnuts over each salad. Follow with green or red onion over each. Place 1 warm goat cheese fritter on top of each salad. Drizzle with Balsamic vinaigrette, or serve vinaigrette on the side. Serve immediately.
Tips:
*Make candied walnuts, dressing, and fritters ahead of time.
*Refrigerate fritters for at least 15 minutes before cooking, and cook them right before you are ready to serve salads.
*Have individual salads assembled & ready to serve by the time the fritters are finished cooking.
Serves 4
Goat Cheese Fritters: One log of goat cheese, cut into 4 rounds about 1/4" or so thick (available in deli section of grocery store but may be called "chevre" or "chavrie"; be sure to buy the plain goat cheese, not the seasoned variety) You will not use the whole log.
1/2 cup finely ground plain bread crumbs (not Italian), pre-packaged, or make your own by grinding a slice or two of dry bread in a blender
1 egg whisked together with 1 tbls water
2 tsp olive oil
Place bread crumbs & egg mixture in 2 separate shallow dishes. With your (clean, please) hands, gently press goat cheese rounds to flatten slightly. Dip each round in egg mix, coating well, and then dip in bread crumbs. Cover thorougly with crumbs, pressing crumbs gently into cheese round. Place rounds on waxed paper & refrigerate for 15 minutes-1 hour. When ready to cook, heat olive oil in small skillet over medium to med-high heat. When hot, add goat cheese rounds. Fry on one side for 3-4 minutes, and then turn very gently & cook on other side for another 3-4 minutes until golden brown on both sides. Remove from heat & place on top of salads. Serve immediately.
Candied walnuts:
2 tbls Turbinado or brown sugar
1/2 cup walnuts, broken in half
Heat sugar in a small nonstick skillet over medium heat, stirring occasionally. While heating, lay out a sheet of waxed paper. Once sugar is completely melted, turn off heat & immediately add walnuts, stirring constantly. Once walnuts have been thoroughly coated, spread them out onto the waxed paper. Quickly separate them a bit with the spoon you've been using. Allow them to cool completely, then break them apart into smaller pieces. (Try not to eat them all before you finish the recipe.)
Balsamic Vinaigrette: 1/2 cup Balsamic vinegar
1/4 cup olive oil
2 cloves garlic, minced
3 tbls brown sugar (more if dressing is too tart)
Combine all ingredients. Whisk to blend thoroughly. Allow to stand at room temperature until ready to serve.
Assembly:
One (maybe more) 10-oz bag baby spinach (or desired amount to fill plates)
4 tbls dried cranberries or dried cherries
4 tbls green onion (green part only), sliced thin OR 4 very thin slices of red onion, rings separated
Fill each plate with spinach leaves. Sprinkle about 1 tbls dried cranberries or cherries on top of each salad. Sprinkle 1-2 tbls walnuts over each salad. Follow with green or red onion over each. Place 1 warm goat cheese fritter on top of each salad. Drizzle with Balsamic vinaigrette, or serve vinaigrette on the side. Serve immediately.
Thursday, April 29, 2010
BLACK BEAN & CORN SOFT TACOS
This is a great dinner for the warmer weather we've been enjoying. I like to set it up as a "build-your-own-taco" bar, mainly because everyone in our family likes different ingredients. It's very easy if you just prepare everything in advance & put each ingredient in a separate bowl. Then you can pop the warm ingredients in the microwave (if you use one) to keep them hot without over-cooking.
Note: If using cast-iron skillet to heat tortillas, give the skillet plenty of time to pre-heat.
Serves 4
8 corn (or flour) tortillas (Mission brand is good.)
1 can black beans, drained & rinsed
2 tbls (more or less to taste) jalapeno peppers, minced
(gotta be Mrs. Renfro's brand! --See note below recipe)
1 Roma tomato, diced
1/2 tsp garlic salt, divided
1 cup frozen corn
1 tsp olive oil
1 small red pepper, seeded & cut into 1" x 1/4" slices
1/4 red onion, diced
1/4 tsp white pepper
1 1/2 cups shredded crispy lettuce, such as romaine
1 cup finely shredded cheese, such as Kraft's "Authentic Mexican Style" white cheese
Optional garnishes:
additional chopped tomato
chopped avocado
additional jalapeno peppers
sour cream
Cook corn in small amount of water until just done but still a bit crisp. Drain and set aside. Heat olive oil in skillet over medium heat. Add red onion & red pepper. Saute until onion is transparent and tender, about 7-10 minutes. Add corn, white pepper and half of garlic salt, and stir well. Set aside & keep warm.
Meanwhile, combine black beans, tomato, and jalapeno peppers in small saucepan. Add about 2 tbls water. Cook, uncovered, over medium-high heat until hot. Season with remaining garlic salt. Mixture should be moist but not soupy; keep warm. Do not allow beans to dry out; add additional water if needed.
Note: If using cast-iron skillet to heat tortillas, give the skillet plenty of time to pre-heat.
Serves 4
8 corn (or flour) tortillas (Mission brand is good.)
1 can black beans, drained & rinsed
2 tbls (more or less to taste) jalapeno peppers, minced
(gotta be Mrs. Renfro's brand! --See note below recipe)
1 Roma tomato, diced
1/2 tsp garlic salt, divided
1 cup frozen corn
1 tsp olive oil
1 small red pepper, seeded & cut into 1" x 1/4" slices
1/4 red onion, diced
1/4 tsp white pepper
1 1/2 cups shredded crispy lettuce, such as romaine
1 cup finely shredded cheese, such as Kraft's "Authentic Mexican Style" white cheese
Optional garnishes:
additional chopped tomato
chopped avocado
additional jalapeno peppers
sour cream
Cook corn in small amount of water until just done but still a bit crisp. Drain and set aside. Heat olive oil in skillet over medium heat. Add red onion & red pepper. Saute until onion is transparent and tender, about 7-10 minutes. Add corn, white pepper and half of garlic salt, and stir well. Set aside & keep warm.
Meanwhile, combine black beans, tomato, and jalapeno peppers in small saucepan. Add about 2 tbls water. Cook, uncovered, over medium-high heat until hot. Season with remaining garlic salt. Mixture should be moist but not soupy; keep warm. Do not allow beans to dry out; add additional water if needed.
For best results, heat the tortillas individually in a pre-heated dry skillet; cast iron is best, but non-stick will also work. Heat on each side until puffed & lightly browned. (If you want to prepare several at once, keep them in a warm oven after heating in skillet, wrapped lightly in foil or a dish towel. Watch them to make sure they do not dry out.) Fill each tortilla with 1 to 2 tbls each of the bean and the corn mixture. Top with shredded lettuce, cheese, and other garnishes, as desired. Fold tortilla in half. Serve immediately.
Note: Even if you usually do not like jalapeno peppers, try the Mrs. Renfro brand. They come pre-sliced in a 16 oz glass jar. They are really good: crisp, very flavorful, & spicy without being overly hot.
Tuesday, April 20, 2010
COLORADO CARROTS
Here's a carrot side dish with a tasty and unique blend of flavors. It's very quick to throw together, too!
Serves 4
6 to 8 carrots, sliced 1/4" thick
2 tbls brown sugar
1/4 cup orange juice
1/4 tsp lemon pepper
1/4 tsp cumin
1/2 tbls butter
Preheat oven to 375˚. Spray a shallow baking dish with cooking spray. Place carrots in dish. Combine remaining ingredients; heat in microwave or on stovetop until brown sugar is dissolved and butter is melted. Pour over carrots in dish; toss to coat carrots. Cover dish and bake for 35-45 minutes or until carrots are tender.
Per serving:
Cals: 75
Fat: 1.7g
Chol: 4mg
Carbs: 14.9g
Fiber: 2.6g
Sugars: 10g
Protein: 1g
Serves 4
6 to 8 carrots, sliced 1/4" thick
2 tbls brown sugar
1/4 cup orange juice
1/4 tsp lemon pepper
1/4 tsp cumin
1/2 tbls butter
Preheat oven to 375˚. Spray a shallow baking dish with cooking spray. Place carrots in dish. Combine remaining ingredients; heat in microwave or on stovetop until brown sugar is dissolved and butter is melted. Pour over carrots in dish; toss to coat carrots. Cover dish and bake for 35-45 minutes or until carrots are tender.
Per serving:
Cals: 75
Fat: 1.7g
Chol: 4mg
Carbs: 14.9g
Fiber: 2.6g
Sugars: 10g
Protein: 1g
Sunday, April 11, 2010
GRILLED HERBED CHICKEN
In keeping with the Herbes de Provence theme from the last post, here is an exceptionally simple chicken recipe. To ensure chicken is evenly-cooked & to lesson cooking time, cut each chicken breast in half (slicing parallel to the surface of the cutting board) so that each piece is approximately 1/4 inch thick.
2 large chicken breasts, each cut in half horizontally
1 tbls olive oil
1 tbls Herbes de Provence (more or less, to taste)
salt & pepper to taste
Preheat grill to medium. While grill is heating, brush chicken breasts with olive oil on 1 side. Sprinkle liberally with Herbes de Provence. Spray grill surface generously with nonstick spray. Place chicken breasts on grill, herbed side down. Brush top side of breasts with olive oil & sprinkle with Herbes de Provence. Close grill lid, and cook for 2-3 minutes, or until underside of chicken is golden brown. Flip chicken over, re-spraying grill grates if necessary. Cook an additional 2 minutes or so. Check for doneness: Chicken should be white on inside, and a sharp knife should easily pierce thickest part of chicken. Do not overcook. Remove chicken from heat & season with salt & pepper, if desired. You can also cook the chicken on the stovetop with the same ingredients.
I enjoyed this chicken on its own with a salad & some grilled veggies. My husband liked the chicken sliced over pasta. Any leftovers would be great for most any recipe calling for cooked chicken, as the spices are flavorful, yet mild. I think it would be great in a chicken salad or a chicken pot pie.
2 large chicken breasts, each cut in half horizontally
1 tbls olive oil
1 tbls Herbes de Provence (more or less, to taste)
salt & pepper to taste
Preheat grill to medium. While grill is heating, brush chicken breasts with olive oil on 1 side. Sprinkle liberally with Herbes de Provence. Spray grill surface generously with nonstick spray. Place chicken breasts on grill, herbed side down. Brush top side of breasts with olive oil & sprinkle with Herbes de Provence. Close grill lid, and cook for 2-3 minutes, or until underside of chicken is golden brown. Flip chicken over, re-spraying grill grates if necessary. Cook an additional 2 minutes or so. Check for doneness: Chicken should be white on inside, and a sharp knife should easily pierce thickest part of chicken. Do not overcook. Remove chicken from heat & season with salt & pepper, if desired. You can also cook the chicken on the stovetop with the same ingredients.
I enjoyed this chicken on its own with a salad & some grilled veggies. My husband liked the chicken sliced over pasta. Any leftovers would be great for most any recipe calling for cooked chicken, as the spices are flavorful, yet mild. I think it would be great in a chicken salad or a chicken pot pie.
Wednesday, April 7, 2010
ROASTED HERBED ASPARAGUS
To celebrate Spring, here's a deliciously simple asparagus recipe. This is very similar to the Roasted Asparagus recipe that Monica posted last year
( http://balanced4fitness.blogspot.com/2009/06/roasted-asparagus.html ), but the spicing is different, and it cooks uncovered. Try both! This recipe utilizes Herbes de Provence, which you can find jarred by Spice Island at most any grocery store. --A unique blend of spices, I especially like the lavendar in the Herbes de Provence. Try it on chicken, fish, and veggies.
Note for trimming asparagus
If you've ever wondered exactly how much of the asparagus stem to trim, try this method that I read about in Cook's Illustrated:
Hold a piece of asparagus about mid-stalk in one hand. With the other hand, hold the stem end of the stalk; bend this end downward until the stalk breaks. It will break easily at just the right spot to avoid waste & to also avoid cooking the tough portion of the stalk.
1 bunch of fresh asparagus (approximately 1 lb.)
1 to 2 tbls olive oil
1 tbls Herbes de Provence
Kosher salt to taste
Preheat oven to 400˚. Rinse & trim asparagus; pat dry. Line a baking sheet with foil (optional). Arrange asparagus, all stalks facing the same direction, on baking sheet. Sprinkle with olive oil & toss gently; it is easiest to toss with clean hands. Scatter Herbes de Provence over asparagus & again toss gently. Spread asparagus out into a single layer, and sprinkle with salt if desired. Roast, uncovered, for 12-14 minutes until tender when pierced with fork. No need to turn asparagus while cooking.
Serve immediately.
Serves 4
Cal: 80
Fat: 6.9g
Chol: 0mg
Carbs: 4.4g
Fiber: 2.4g
Protein: 2.5g
( http://balanced4fitness.blogspot.com/2009/06/roasted-asparagus.html ), but the spicing is different, and it cooks uncovered. Try both! This recipe utilizes Herbes de Provence, which you can find jarred by Spice Island at most any grocery store. --A unique blend of spices, I especially like the lavendar in the Herbes de Provence. Try it on chicken, fish, and veggies.
Note for trimming asparagus
If you've ever wondered exactly how much of the asparagus stem to trim, try this method that I read about in Cook's Illustrated:
Hold a piece of asparagus about mid-stalk in one hand. With the other hand, hold the stem end of the stalk; bend this end downward until the stalk breaks. It will break easily at just the right spot to avoid waste & to also avoid cooking the tough portion of the stalk.
1 bunch of fresh asparagus (approximately 1 lb.)
1 to 2 tbls olive oil
1 tbls Herbes de Provence
Kosher salt to taste
Preheat oven to 400˚. Rinse & trim asparagus; pat dry. Line a baking sheet with foil (optional). Arrange asparagus, all stalks facing the same direction, on baking sheet. Sprinkle with olive oil & toss gently; it is easiest to toss with clean hands. Scatter Herbes de Provence over asparagus & again toss gently. Spread asparagus out into a single layer, and sprinkle with salt if desired. Roast, uncovered, for 12-14 minutes until tender when pierced with fork. No need to turn asparagus while cooking.
Serve immediately.
Serves 4
Cal: 80
Fat: 6.9g
Chol: 0mg
Carbs: 4.4g
Fiber: 2.4g
Protein: 2.5g
Monday, April 5, 2010
ALMOND-CRUSTED CHICKEN
If you're in the mood for chicken w/a crunch, here's the recipe for you! It consists of just a few simple ingredients, yet it packs a flavorful punch. While the almonds are somewhat calorie-dense, they are also quite nutritious. Almonds are high in protein, iron, calcium, zinc, and monounsaturated fats, just to name a few nutritional perks. As a bonus, they taste great, too.
Try serving this dish with fresh green beans or asparagus and a salad--Yum!
1 1/4 lbs. boneless, skinless chicken breast, trimmed of fat
2 tbls. olive oil
3 egg whites
2 oz. almonds, ground
kosher salt & coarsely ground black pepper, to taste
Place egg whites in one shallow dish or pie pan; place ground almonds in another. Slice chicken breasts into thin cutlets, approximately 1/4" or so thick. (Most chicken breasts will slice into 2 or 3 cutlets.) Meanwhile, heat olive oil in large skillet over medium heat; do not allow oil to smoke. Dip each chicken in egg white & then coat 1 side of cutlet in ground almonds. Sprinkle non-almond side of cutlet with salt & pepper to taste. Transfer cutlets to skillet, non-almond side down. Gently press almonds into chicken. Cook chicken approximately 3-4 minutes, or until underside of cutlets are golden brown & edges of cutlets appear opaque & white. Carefully turn cutlets over, being careful not to dislodge almonds. Cook another 3-4 minutes, or until almond sides are golden brown & cutlets are cooked through. Test for doneness: tip of sharp knife should easily pierce thickest part of chicken. Remove cutlets to warm plate (Do not cover, or the coating will become soggy.). Scrape any remaining almonds from skillet & scatter over cutlets. Place in warm (not hot) oven if necessary--for no longer than 10 minutes; do not allow chicken to dry out.
I like this dish "as is"--I found it to be very tender & moist, but you may wish to serve w/a honey mustard sauce.
Serves 4
Per serving:
Cal: 387
Fat: 18g
Chol: 120mg
Sodium: 146mg
Carbs: 3.2g
Fiber: 1.7g
Protein: 49.7g
Try serving this dish with fresh green beans or asparagus and a salad--Yum!
1 1/4 lbs. boneless, skinless chicken breast, trimmed of fat
2 tbls. olive oil
3 egg whites
2 oz. almonds, ground
kosher salt & coarsely ground black pepper, to taste
Place egg whites in one shallow dish or pie pan; place ground almonds in another. Slice chicken breasts into thin cutlets, approximately 1/4" or so thick. (Most chicken breasts will slice into 2 or 3 cutlets.) Meanwhile, heat olive oil in large skillet over medium heat; do not allow oil to smoke. Dip each chicken in egg white & then coat 1 side of cutlet in ground almonds. Sprinkle non-almond side of cutlet with salt & pepper to taste. Transfer cutlets to skillet, non-almond side down. Gently press almonds into chicken. Cook chicken approximately 3-4 minutes, or until underside of cutlets are golden brown & edges of cutlets appear opaque & white. Carefully turn cutlets over, being careful not to dislodge almonds. Cook another 3-4 minutes, or until almond sides are golden brown & cutlets are cooked through. Test for doneness: tip of sharp knife should easily pierce thickest part of chicken. Remove cutlets to warm plate (Do not cover, or the coating will become soggy.). Scrape any remaining almonds from skillet & scatter over cutlets. Place in warm (not hot) oven if necessary--for no longer than 10 minutes; do not allow chicken to dry out.
I like this dish "as is"--I found it to be very tender & moist, but you may wish to serve w/a honey mustard sauce.
Serves 4
Per serving:
Cal: 387
Fat: 18g
Chol: 120mg
Sodium: 146mg
Carbs: 3.2g
Fiber: 1.7g
Protein: 49.7g
Thursday, February 18, 2010
PORK TENDERLOIN WITH SHALLOT/WINE REDUCTION
This recipe sounds fancy, but it's really quite simple. The pork tenderloins can be found pre-packaged, usuallly by Hormel; they come in a "log" shape. Look for the unflavored variety for this recipe. You can grill the pork instead of roasting in oven if you prefer, but be careful not to overcook it. Make the sauce while the pork is cooking so that the pork will not have to sit long after cooking.
My husband came up with this one. Hope you'll enjoy it as much as I did!
1 pork tenderloin, trimmed of all visible fat
2 shallots, minced
3 cloves garlic, minced
1/2 cup sweet white wine, such as Moscato or Chenin Blanc
1/2 cup chicken stock
1/2 tbls butter
2 tbls half-and-half (optional; can omit for a thinner sauce)
To cook pork:
Preheat oven to 375˚. Cut "log" of pork in half crosswise. (If necessary, hold pork together w/toothpicks or kitchen twine to maintain rounded shape.) Trim pork of fat, and pat dry with paper towels. Season with kosher salt & black pepper as desired. Roast pork, raised on a small rack, until internal temperature reaches 155˚ - 160˚ (approximately 20 minutes, but go by temperature rather than time). Meat should be opaque and slightly pink in center. Do not overcook pork; it will be cooked more by end of recipe. Slice tenderloin into medallions, about
1 - 11/2" thick. Set aside & keep warm.
Meanwhile, to make sauce:
Melt butter in medium-sized skillet over med-low heat. Saute shallots until transparent, about 5 minutes. Add garlic; cook 1 minute more. Add chicken stock, and increase heat. Bring mixture to a boil, then reduce heat to a high simmer & cook until sauce is reduced by about half. Add wine & repeat process: Bring to boil, then lower heat & reduce by half again. Add half-and-half, & stir over low heat until heated through. Remove sauce to small bowl & keep warm, leaving a bit of sauce coating the skillet. Deglaze pan by stirring over low heat until sauce dries up a bit & leaves crusty bits in the pan.
Final assembly:
Brown pork medallions in deglazed pan (in batches, if necessary) for about 30 seconds per side. Pork should absorb bits of sauce from pan. Quickly place medallions on serving plates & drizzle with reserved sauce. Serve immediately.
My husband came up with this one. Hope you'll enjoy it as much as I did!
1 pork tenderloin, trimmed of all visible fat
2 shallots, minced
3 cloves garlic, minced
1/2 cup sweet white wine, such as Moscato or Chenin Blanc
1/2 cup chicken stock
1/2 tbls butter
2 tbls half-and-half (optional; can omit for a thinner sauce)
To cook pork:
Preheat oven to 375˚. Cut "log" of pork in half crosswise. (If necessary, hold pork together w/toothpicks or kitchen twine to maintain rounded shape.) Trim pork of fat, and pat dry with paper towels. Season with kosher salt & black pepper as desired. Roast pork, raised on a small rack, until internal temperature reaches 155˚ - 160˚ (approximately 20 minutes, but go by temperature rather than time). Meat should be opaque and slightly pink in center. Do not overcook pork; it will be cooked more by end of recipe. Slice tenderloin into medallions, about
1 - 11/2" thick. Set aside & keep warm.
Meanwhile, to make sauce:
Melt butter in medium-sized skillet over med-low heat. Saute shallots until transparent, about 5 minutes. Add garlic; cook 1 minute more. Add chicken stock, and increase heat. Bring mixture to a boil, then reduce heat to a high simmer & cook until sauce is reduced by about half. Add wine & repeat process: Bring to boil, then lower heat & reduce by half again. Add half-and-half, & stir over low heat until heated through. Remove sauce to small bowl & keep warm, leaving a bit of sauce coating the skillet. Deglaze pan by stirring over low heat until sauce dries up a bit & leaves crusty bits in the pan.
Final assembly:
Brown pork medallions in deglazed pan (in batches, if necessary) for about 30 seconds per side. Pork should absorb bits of sauce from pan. Quickly place medallions on serving plates & drizzle with reserved sauce. Serve immediately.
Tuesday, February 16, 2010
SPINACH, FETA, AND TOMATO QUICHE
6 sheets frozen phyllo dough, thawed
3 Tbls. olive oil
11/2 tsp toasted sesame seeds
Filling
10 oz pkg frozen spinach, thawed, all liquid squeezed out
1/2 cup finely chopped red onion
1/2 cup crumbled feta cheese
10 cherry tomatoes, halved
Quiche batter:
2 eggs
1 cup low fat or fat free milk
pinch ground nutmeg
preheat oven to 350
To make crust, coat 9-inch pie pan with cooking spray.
Lay 1 phyllo sheet on work surface and brush all over with oil.
Sprinkle with 1/2 tsp. sesame seeds.
Top with second phyllo sheet,brush with oil.
Repeat until you have used all 6 phyllo sheets. Press into pie pan; trim with scissors.
To make filling: Stir together spinach and onion. Sprinkle feta cheese over crust. Top with spinach mixture. Arrange tomatoes on top.
To make Quiche batter: Whisk together all ingrediants in medium bowl. Season with salt and pepper. Pour Quiche batter over filling into crust. Set Quiche on baking sheet and bake until top is brown and center is set. It took about 35 min.
You can make this Quiche bigger by adding 1/2 cup more milk for every egg you add to the filling. Also add any veggies that sound good to you.
I have also used fresh spinach and sun dried tomatoes and half feta and half blue cheese . Enjoy !!!
3 Tbls. olive oil
11/2 tsp toasted sesame seeds
Filling
10 oz pkg frozen spinach, thawed, all liquid squeezed out
1/2 cup finely chopped red onion
1/2 cup crumbled feta cheese
10 cherry tomatoes, halved
Quiche batter:
2 eggs
1 cup low fat or fat free milk
pinch ground nutmeg
preheat oven to 350
To make crust, coat 9-inch pie pan with cooking spray.
Lay 1 phyllo sheet on work surface and brush all over with oil.
Sprinkle with 1/2 tsp. sesame seeds.
Top with second phyllo sheet,brush with oil.
Repeat until you have used all 6 phyllo sheets. Press into pie pan; trim with scissors.
To make filling: Stir together spinach and onion. Sprinkle feta cheese over crust. Top with spinach mixture. Arrange tomatoes on top.
To make Quiche batter: Whisk together all ingrediants in medium bowl. Season with salt and pepper. Pour Quiche batter over filling into crust. Set Quiche on baking sheet and bake until top is brown and center is set. It took about 35 min.
You can make this Quiche bigger by adding 1/2 cup more milk for every egg you add to the filling. Also add any veggies that sound good to you.
I have also used fresh spinach and sun dried tomatoes and half feta and half blue cheese . Enjoy !!!
Monday, February 8, 2010
CHICKEN NOODLE SOUP
What better recipe to post during cold & flu season?! This is a delicious soup recipe, and it's really easy. The only time-consuming part is chopping the vegetables. You could always use pre-chopped frozen vegetables to speed things up, and any variety of veggies will do. I really love to include lots of mushroom and carrots, and about a cup of frozen corn. I've also made it with spinach, broccoli, shredded cabbage, cauliflower, and/or zucchini. For the noodles, try the frozen variety--they are very doughy and much tastier than the dried noodle variety. Look at the cooking time on the bag of noodles--buy the ones that cook in about 5 minutes. (If you get the ones that take 20-30 minutes to cook, your chicken & veggies will probably be overcooked, and the noodles absorb so much of the liquid that you will lose a lot of the rich broth.)
1/2 tbls butter
1/2 tbls olive oil
1 onion, diced
2-3 stalks celery, diced
2 cloves garlic, minced
1 box (32 oz) + 1 can low-sodium chicken broth
1 1/2 cans water
2 tbls chicken broth base or bouillon granules
3-4 cups veggies, cut into bite-size pieces
2 tbls dried, or 1/2 cup fresh, parsley
2 tbls dried basil
dash tarragon
1/2 tsp lemon pepper
1/2 tsp dried thyme
1/2 tsp poultry seasoning
1/2 tsp white pepper
1/2 tsp garlic salt
3 boneless, skinless chicken breasts, diced
2 cups (measure uncooked) frozen noodles, such as Reames or Aunt Vi's brand
Heat butter and olive oil in stockpot over medium heat. Add onion, celery, and garlic, and saute until tender, approximately 10-15 minutes. Add broth, water, and chicken base. Heat to boiling, stirring well to dissolve chicken base. Add veggies and all remaining ingredients, except chicken and noodles. Return mixture to a boil, then reduce heat to low. Cover and simmer 10 minutes. Add chicken, and return to a boil. Cook uncovered at a low boil 4-5 minutes, stirring occasionally, until chicken is opaque. Add noodles, and return to a boil. Reduce to a low boil again. Cook, stirring occasionally, until noodles are done, approximately 5 minutes (check noodles package for correct cooking time).
This soup reheats nicely, and it is even better the 2nd day.
Vegetarian Option:
Omit chicken, and serve as Vegetable Soup
This makes a large pot of soup. I've never actually counted the servings, but I'm guessing it would make about 8 main-dish servings, or about 16 cups.
1/2 tbls butter
1/2 tbls olive oil
1 onion, diced
2-3 stalks celery, diced
2 cloves garlic, minced
1 box (32 oz) + 1 can low-sodium chicken broth
1 1/2 cans water
2 tbls chicken broth base or bouillon granules
3-4 cups veggies, cut into bite-size pieces
2 tbls dried, or 1/2 cup fresh, parsley
2 tbls dried basil
dash tarragon
1/2 tsp lemon pepper
1/2 tsp dried thyme
1/2 tsp poultry seasoning
1/2 tsp white pepper
1/2 tsp garlic salt
3 boneless, skinless chicken breasts, diced
2 cups (measure uncooked) frozen noodles, such as Reames or Aunt Vi's brand
Heat butter and olive oil in stockpot over medium heat. Add onion, celery, and garlic, and saute until tender, approximately 10-15 minutes. Add broth, water, and chicken base. Heat to boiling, stirring well to dissolve chicken base. Add veggies and all remaining ingredients, except chicken and noodles. Return mixture to a boil, then reduce heat to low. Cover and simmer 10 minutes. Add chicken, and return to a boil. Cook uncovered at a low boil 4-5 minutes, stirring occasionally, until chicken is opaque. Add noodles, and return to a boil. Reduce to a low boil again. Cook, stirring occasionally, until noodles are done, approximately 5 minutes (check noodles package for correct cooking time).
This soup reheats nicely, and it is even better the 2nd day.
Vegetarian Option:
Omit chicken, and serve as Vegetable Soup
This makes a large pot of soup. I've never actually counted the servings, but I'm guessing it would make about 8 main-dish servings, or about 16 cups.
Saturday, January 23, 2010
THAI CHICKEN PASTA
This simple and very different recipe is based on a recipe from Taste of Home's "Healthy Cooking" magazine. I just made it for the first time tonight, and it was a hit with the family. It actually received the coveted "Make Again" award from the, shall we say, "Choosy" husband as well as the family teenager. My son declared, "It looks like that nasty sauce from Buffalo Wild Wings, but it's a pleasant surprise." --Thank you??? He redeemed himself later by using the word "delicious". Hope you also find it superior to something revolting that you've tasted... ;-)
You will need pre-cooked chicken. I used chicken from the Poached Chicken recipe on the blog. This dish is mildly spicy; if you prefer a bit more heat, use medium or hot salsa.
6 oz whole wheat fettuccine (I used multigrain spaghetti)
1 cup mild salsa
4 tbls creamy peanut butter
3 tbls orange juice
1 tbls honey
2 tsp reduced-sodium soy sauce
2 cups cubed cooked chicken breast
Optional, for garnish:
2 tbls chopped unsalted roasted peanuts
2 tbls minced fresh cilantro
Cook pasta according to directions. As pasta cooks, combine the salsa, peanut butter, orange juice, honey, and soy sauce in a medium saucepan. Stir well, and heat until almost boiling. Add chicken & stir well. Reduce heat to low, and keep warm, stirring occasionally. When ready to serve, drain pasta and place on plates. Top with chicken & sauce mixture. Garnish with peanuts and cilantro, if desired.
Per serving:
409 cals
33 g protein
10 g fat
54 mg cholesterol
474 mg sodium
46 g carbs
6 g fiber
You will need pre-cooked chicken. I used chicken from the Poached Chicken recipe on the blog. This dish is mildly spicy; if you prefer a bit more heat, use medium or hot salsa.
6 oz whole wheat fettuccine (I used multigrain spaghetti)
1 cup mild salsa
4 tbls creamy peanut butter
3 tbls orange juice
1 tbls honey
2 tsp reduced-sodium soy sauce
2 cups cubed cooked chicken breast
Optional, for garnish:
2 tbls chopped unsalted roasted peanuts
2 tbls minced fresh cilantro
Cook pasta according to directions. As pasta cooks, combine the salsa, peanut butter, orange juice, honey, and soy sauce in a medium saucepan. Stir well, and heat until almost boiling. Add chicken & stir well. Reduce heat to low, and keep warm, stirring occasionally. When ready to serve, drain pasta and place on plates. Top with chicken & sauce mixture. Garnish with peanuts and cilantro, if desired.
Per serving:
409 cals
33 g protein
10 g fat
54 mg cholesterol
474 mg sodium
46 g carbs
6 g fiber
Wednesday, January 6, 2010
ROASTED VEGGIES
This is the perfect cold-weather vegetable dish--hearty, warm, and delicious. Roasting veggies brings out their full flavors & natural sweetness. You can easily add variety by using different vegetables and/or spices.
Some vegetables, such as carrots and potatoes, will take longer to cook. You can either pre-roast those veggies for 20 mins (if you do this, reserve a bit of the oil & spices to coat the veggies added later), or remove some of the veggies as they are done to your liking.
4-6 carrots, peeled and sliced to desired thickness (I like them in large chunks, but they will take about an hour to cook this way. You may want to pre-cook them a bit.)
1 red onion, cut into 8 pieces
1 stalk celery, sliced about 1/4" thick
1 red pepper, seeded & cut into 1" pieces
1 yellow pepper, seeded & cut into 1" pieces
4-6 Yukon Gold or new potatoes, halved
2 zucchini, sliced about 1/2" thick
8 oz mushrooms, whole or sliced
4 cloves garlic, minced or sliced thin
1 tbls olive oil
olive oil cooking spray
spices, to taste:
dried basil, salt, pepper, dried rosemary
(I use approximately 1-2 tsp basil, 1/2 tsp rosemary, 1/4 tsp salt, and 1/2 tsp pepper.)
Serves 8-10
Preheat oven to 400˚.
Wash & dry veggies. (Make certain that veggies are dry, or they will not brown properly.) In very large bowl, combine olive oil and spices. Break cut onion apart into single layers with hands. Add all veggies to bowl, and toss gently but thoroughly with hands or 2 large spoons. Spray large pan, such as a jelly-roll pan or a large, shallow casserole dish, with cooking spray. Spread veggies in pan in a single layer. Roast, uncovered, for about 25 minutes, then gently toss and/or turn veggies over in pan. Continue roasting, checking & gently tossing veggies every 10-15 minutes until nicely browned around some of the edges. Do not overcook, but veggies should pierce easily with a fork when done. If veggies seem to be drying out before they are done, you can spritz them with a bit more cooking spray, broth, or even apple juice. Total cooking time is usually 50-60 minutes.
Notes:
Other spices to try:
oregano, thyme, Italian seasoning, lemon pepper, marjoram
Other veggies to try:
sweet potatoes, cauliflower, cobbed corn, green pepper, green beans, asparagus.
When in a pinch for time, I've even micro-cooked the harder veggies, covered, with 1 tsp water until they just begin to soften (about 3 minutes). Then drain well, blot dry, and proceed with the recipe, adding oil & spices & roasting until done, about 30 minutes.
You can also increase oven temp to 425˚ to help speed cooking time.
Calories: Approximately 150 per serving
Some vegetables, such as carrots and potatoes, will take longer to cook. You can either pre-roast those veggies for 20 mins (if you do this, reserve a bit of the oil & spices to coat the veggies added later), or remove some of the veggies as they are done to your liking.
4-6 carrots, peeled and sliced to desired thickness (I like them in large chunks, but they will take about an hour to cook this way. You may want to pre-cook them a bit.)
1 red onion, cut into 8 pieces
1 stalk celery, sliced about 1/4" thick
1 red pepper, seeded & cut into 1" pieces
1 yellow pepper, seeded & cut into 1" pieces
4-6 Yukon Gold or new potatoes, halved
2 zucchini, sliced about 1/2" thick
8 oz mushrooms, whole or sliced
4 cloves garlic, minced or sliced thin
1 tbls olive oil
olive oil cooking spray
spices, to taste:
dried basil, salt, pepper, dried rosemary
(I use approximately 1-2 tsp basil, 1/2 tsp rosemary, 1/4 tsp salt, and 1/2 tsp pepper.)
Serves 8-10
Preheat oven to 400˚.
Wash & dry veggies. (Make certain that veggies are dry, or they will not brown properly.) In very large bowl, combine olive oil and spices. Break cut onion apart into single layers with hands. Add all veggies to bowl, and toss gently but thoroughly with hands or 2 large spoons. Spray large pan, such as a jelly-roll pan or a large, shallow casserole dish, with cooking spray. Spread veggies in pan in a single layer. Roast, uncovered, for about 25 minutes, then gently toss and/or turn veggies over in pan. Continue roasting, checking & gently tossing veggies every 10-15 minutes until nicely browned around some of the edges. Do not overcook, but veggies should pierce easily with a fork when done. If veggies seem to be drying out before they are done, you can spritz them with a bit more cooking spray, broth, or even apple juice. Total cooking time is usually 50-60 minutes.
Notes:
Other spices to try:
oregano, thyme, Italian seasoning, lemon pepper, marjoram
Other veggies to try:
sweet potatoes, cauliflower, cobbed corn, green pepper, green beans, asparagus.
When in a pinch for time, I've even micro-cooked the harder veggies, covered, with 1 tsp water until they just begin to soften (about 3 minutes). Then drain well, blot dry, and proceed with the recipe, adding oil & spices & roasting until done, about 30 minutes.
You can also increase oven temp to 425˚ to help speed cooking time.
Calories: Approximately 150 per serving
Sunday, January 3, 2010
FAVORITE BREAKFAST: CANTALOUPE WITH YOGURT & WALNUTS
The following recipe is my favorite way to start my day. It's quick, healthy, satisfying, and most important, yummy! You can change this up by using different fruits, nuts, or yogurt flavors.
Do you have a breakfast recipe to share?
1/2 container Cultural Revolution Blueberry Yogurt
(see previous post)
1/2 cup chopped cantaloupe
2 tbls chopped walnuts.
Combine all ingredients in bowl.
Eat.
Doesn't get much easier than that!
Makes 1 serving:
Cals: 161
Protein: 6.4g
Carbs: 12.75g
Fat: 10.8
Fiber: 1.8g
Chol: 5.5mg
Do you have a breakfast recipe to share?
1/2 container Cultural Revolution Blueberry Yogurt
(see previous post)
1/2 cup chopped cantaloupe
2 tbls chopped walnuts.
Combine all ingredients in bowl.
Eat.
Doesn't get much easier than that!
Makes 1 serving:
Cals: 161
Protein: 6.4g
Carbs: 12.75g
Fat: 10.8
Fiber: 1.8g
Chol: 5.5mg
HELPFUL PRODUCTS III: YOGURT
Yogurts, while a great source of protein, can be chock full of sugar or artificial sweeteners. (Check the nutrition label on your favorite brand.) I had just about sworn off yogurts when I found a brand called "Cultural Revolution". *NOTE: New name--Cultural Revolution yogurt is now called Kalona Super Natural yogurt. It's an organic yogurt--very creamy & only 77 calories for the entire 6 oz container. It is low in sugar, too, with only 8.8 grams of sugar, compared to 20-30 grams for other brands. Consequently, it has a tart flavor. When I first started eating it, I added a bit of honey, but I quickly gave that up & now love it as is. I eat it almost every day with my breakfast. (I'll post that breakfast recipe next...) It has a very concise ingredient list, too, as opposed to other yogurts with numerous unpronounceable mystery ingredients.
Cultural Revolution is available locally at HyVee in the organic, "Health Market" section. It is also available at the new Price Chopper (not sure about the old one), also in the organic section. It is available in blueberry, peach, raspberry (especially tart), and vanilla (I've only found the vanilla @ Price Chopper). I especially like the blueberry flavor. Cultural Revolution costs more than regular yogurts, but I think it's worth it.
Cultural Revolution is available locally at HyVee in the organic, "Health Market" section. It is also available at the new Price Chopper (not sure about the old one), also in the organic section. It is available in blueberry, peach, raspberry (especially tart), and vanilla (I've only found the vanilla @ Price Chopper). I especially like the blueberry flavor. Cultural Revolution costs more than regular yogurts, but I think it's worth it.
Wednesday, December 16, 2009
SPINACH, WHITE BEAN, & BACON SALAD
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
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
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
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