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.

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.

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.

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.

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.

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

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.

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

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

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.

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 !!!

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.

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

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

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

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.

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

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

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

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

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.

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.

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.

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

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

SAVANNAH-STYLE CRAB SOUP

I found this recipe in the KC Star years back, but it is from Cooking Light magazine originally. It is really good--very distinctive. Browning the flour gives a great nutty flavor to the soup. The nutritional info is based on 1-cup servings, but I always serve it as a main dish with some really good, hearty bread & a salad.

1/2 cup flour
1 tbls butter
2 cups chopped carrots
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped red pepper
1 clove garlic, minced
1 tbls Old Bay seasoning
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp dried thyme
1 bay leaf
4 cups clam juice or chicken broth
1 1/2 cups whole milk
1/2 cup half and half
1 lb crab meat (canned is fine)
1/3 cup dry sherry

Place flour in heavy skillet. Cook over medium heat 15 minutes, or until browned, stirring frequently with whisk. Remove from heat & set aside. (If flour starts to brown too quickly, remove from heat & stir flour until it cools. ) Melt butter in Dutch oven or stockpot. Over medium-high heat, add carrots, celery, onion, peppers, & garlic. Saute 5-10 minutes, or until veggies are tender. Add all seasonings. Cook & stir 1 minute. Sprinkle browned flour over veggies, and cook 1 minute longer, stirring well. Stir in clam juice (or chicken broth), and bring mixture to a boil. Reduce heat & simmer 10 minutes or until slightly thickened, stirring frequently. Stir in milk & half and half; cook 4 minutes. Stir in crab meat & sherry; cook 5 minutes, or until soup is thoroughly heated. Discard bay leaf.

Enjoy!
Approximately 9 servings
Per 1 cup serving:
151 cals
5 g fat
46 mg cholesterol
13.3 g carbs
13 g protein
835 mg sodium
1.8 g fiber

CHICKEN & VEGGIE TORTILLA SOUP

This is a very hearty, meal-in-one soup.

1 small onion, chopped
2 cloves garlic, minced
2 tsp olive oil
4 oz green chilies, chopped (more or less to taste)
1 can Mexican-style tomatoes
4 cups reduced-sodium chicken broth
1 tsp lemon pepper
2 tsp Worcestershire sauce
1 tsp chili powder
1 tsp cumin
1 can pinto beans, rinsed & drained
1 cup frozen corn
2 cups carrots, sliced or chopped
4 tbls flour
1/2 cup water
1 lb boneless, skinless chicken breast, diced
1/4 cup fat-free sour cream
2-4 corn tortillas for tortilla strips (instructions below), or tortilla chips, crumbled

Saute onion & garlic in oil until tender, about 5 minutes. Add green chilies, tomatoes, broth, lemon pepper, Worcestershire sauce, chili powder, & cumin. Stir well. Add beans, corn, and carrots. Bring to a boil, and then reduce heat to low. Cover & simmer 30 minutes. Whisk together flour and water; blend until smooth. Add to soup, and bring to a boil again, stirring constantly. Add diced chicken. Stir well. Reduce heat, & simmer uncovered for about 5 minutes, or until chicken is just cooked through. Add sour cream to soup. Stir well to blend, & simmer gently for 5 minutes more. Garnish with tortilla strips.

Tortilla strips:
You can use purchased tortilla strips, crumbled tortilla chips (look for the unsalted variety), or make your own:
Preheat oven to 400˚. Slice corn tortillas into strips. Spread out on cookie sheet. Spray lightly w/cooking spray. Bake for 8-10 minutes, or until lightly browned. Turn once during cooking, and be careful not to burn--once they begin to brown, they can burn quickly.

CHEESE TORTELLINI WITH PUMPKIN & RICOTTA

This recipe is from the cookbook Vegetables for Vitality. It's a really different recipe. You can find the pie pumpkins at HyVee near the bagged salads--they are the smaller pumpkins used for cooking. The only difficult part to this recipe is chopping the pumpkins. Be very careful, as you have to use a lot of force to remove the peel. Hint: Chop the pumpkin in half, seed, & then slice each half into about 6 wedges. Lay each wedge on the side to carve off the peel.

The cheese tortellini can be found in the frozen food section near the ravioli.

1 tbls olive oil
1 medium onion, chopped
1 1/2 lbs. pie pumpkin or butternut squash, seeded, peeled, & cut into 3/4" cubes (about 4 cups)
1/2 cup reduced-sodium chicken or vegetable broth
1 tsp leaf sage, crumbled, or 1/4 tsp dried
1/2 tsp salt
1/8 tsp black pepper
12 oz cheese tortellini
1/2 cup part-skim ricotta cheese
1/3 cup grated Romano (or Parmesan) cheese
1 tbls finely chopped flat-leaf parsley

Heat oil in large saucepan over medium heat. Add onion, & cook until golden, about 10 minutes. Add chopped pumpkin, broth, sage, salt, & pepper. Bring to boil, then reduce heat & cover. Simmer just until pumpkin is fork-tender, about 15-20 minutes. Do not overcook, or pumpkin will be very mushy. Meanwhile, cook tortellini in large pot of boiling water until tender, following package directions (usually about 2-3 minutes). Drain. Toss tortellini with ricotta in large bowl. Add pumpkin, Romano cheese, and parsley to tortellini mixture. Toss gently to combine. Serve at once.

4 servings

Nutrition: Cal 305, Protein 15g, Carbs 36g, Fat 12g, Chol 26mg, Fiber 5g

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.