If you love tomato soup, you don't have to wait until the summer tomato harvest-This soup uses canned tomatoes. This recipe is based on one by Cook's Illustrated, which uses bread instead of cream to thicken the soup. You will need either a blender or an infusion blender (a fun kitchen tool!) to create the smooth, creamy texture of this dish. It is quite yummy, and it is a snap to make, especially if you use an infusion blender.
2 tbls olive oil, divided
1 medium onion, chopped
3 cloves garlic, minced
Pinch red pepper flakes, to taste
2 (28-oz) cans whole tomatoes, including juice
1 tbls brown sugar
21/2 slices whole wheat bread, crusts removed, and torn
into 1-inch pieces
1 can low-sodium chicken broth
11/2 tbls fresh chopped basil or 11/2 tsp dried basil
Freshly ground black pepper, to taste
Sea salt, to taste
6 tbls Parmesan cheese, shredded
Heat 1 tbls of the oil in large pot over medium-high heat until shimmering. Add onion and cook for 5 minutes, or until onion is transparent, stirring frequently. Add garlic and red pepper flakes, and stir for 30 seconds more. Stir in tomatoes and juice. Using a potato masher, mash until tomatoes are crushed well. Stir in brown sugar and bread pieces. Bring soup to a boil. Reduce heat to medium and cook, stirring occasionally, for 5 minutes. Remove from heat and add remaining 1 tbls olive oil to soup. Stir gently.
If using blender, carefully transfer half of hot soup to blender, and process until soup is smooth, 2 to 3 minutes. Transfer blended soup to a large bowl or clean pot. Repeat process with other half of soup. Meanwhile, wipe original pot clean of any remaining tomato pieces. Once all of the soup is blended, return both batches to the original pot.
If using infusion blender, blend soup in pot until smooth.
Stir in chicken broth and basil. Bring back to a boil. Season to taste with pepper and salt. Reduce heat, and simmer 2 minutes. Serve soup in individual serving bowls. Spoon 1 tbls Parmesan cheese in center of each bowl of soup and serve.
Per serving:
Cal: 158
Total Fat: 6.9g
Sat Fat: 1.7g
Chol: 4mg
Carbs: 19.5g
Fiber: 4.3g
Sugars: 9.9g
Protein: 6.7g
Monday, April 18, 2011
Thursday, April 7, 2011
STEAK AND SPINACH PINWHEELS
If you like beef but are cutting back on portion size, here's the recipe for you! Stuffed with lots of healthy and delicious spinach filling, less beef is needed. This makes an attractive dish. Great served with fresh green beans or asparagus.
1 12-oz beef top round steak, cut 1/2" to 3/4" thick,
trimmed of all visible fat
2 10-oz packages frozen chopped spinach,
thawed & well-drained
1/3 cup shredded Parmesan cheese
1/2 cup scallions, chopped (both green and white parts)
4 cloves garlic, minced
1/4 tsp nutmeg
1/4 tsp sea salt
Preheat oven to 350°, or heat grill to medium heat. Score both sides of round steak by making shallow cuts in a diamond pattern. Use a meat mallet if necessary to pound meat into a 12" by 8" rectangle.
Squeeze as much moisture as possible out of spinach. Spread spinach on top of steak. (You may have extra spinach to reserve for another use.) On long sides, spread spinach to the edges. On short sides, spread to within 1/2" of edges. Sprinkle Parmesan cheese evenly over spinach. Sprinkle scallions over Parmesan. In small bowl, combine garlic, nutmeg, salt and pepper. Sprinkle this mixture evenly over top of the scallion layer.
Roll the steak, jelly-roll fashion, beginning at a short side. Keep roll snugly, but try not to squeeze any of the spinach mixture out. Once rolled, secure edge with 8 wooden toothpicks, piercing steak roll at 1" intervals, beginning 1/2" from edge. Cut rolls halfway between each toothpick, forming eight 1" thick pinwheel slices.
Spray a cookie sheet with non-stick spray. If grilling, spray a sheet of foil. Place the pinwheels flat on sheet, so that spinach spirals are visible from above. Bake 12-15 minutes for medium doneness. If grilling, pinwheels will cook much faster--After 4 minutes, very carefully flip pinwheels, and check every minute thereafter to prevent overcooking.
1/2 tsp coarsely ground black pepper
1 12-oz beef top round steak, cut 1/2" to 3/4" thick,
trimmed of all visible fat
2 10-oz packages frozen chopped spinach,
thawed & well-drained
1/3 cup shredded Parmesan cheese
1/2 cup scallions, chopped (both green and white parts)
4 cloves garlic, minced
1/4 tsp nutmeg
1/4 tsp sea salt
Preheat oven to 350°, or heat grill to medium heat. Score both sides of round steak by making shallow cuts in a diamond pattern. Use a meat mallet if necessary to pound meat into a 12" by 8" rectangle.
Squeeze as much moisture as possible out of spinach. Spread spinach on top of steak. (You may have extra spinach to reserve for another use.) On long sides, spread spinach to the edges. On short sides, spread to within 1/2" of edges. Sprinkle Parmesan cheese evenly over spinach. Sprinkle scallions over Parmesan. In small bowl, combine garlic, nutmeg, salt and pepper. Sprinkle this mixture evenly over top of the scallion layer.
Roll the steak, jelly-roll fashion, beginning at a short side. Keep roll snugly, but try not to squeeze any of the spinach mixture out. Once rolled, secure edge with 8 wooden toothpicks, piercing steak roll at 1" intervals, beginning 1/2" from edge. Cut rolls halfway between each toothpick, forming eight 1" thick pinwheel slices.
Spray a cookie sheet with non-stick spray. If grilling, spray a sheet of foil. Place the pinwheels flat on sheet, so that spinach spirals are visible from above. Bake 12-15 minutes for medium doneness. If grilling, pinwheels will cook much faster--After 4 minutes, very carefully flip pinwheels, and check every minute thereafter to prevent overcooking.
1/2 tsp coarsely ground black pepper
Friday, March 25, 2011
BLACK BEAN AND TOASTED CORN TACOS
Here is another submission by the lovely Bridget! This recipe is also from vegetariantimes.com. Sounds like the perfect dish for the first outdoor meal of the season!
Thanks, Bridget!
1 cup cooked black beans (canned is fine)
1/2 cup salsa
2 cloves garlic, minced (about 2 tsp)
21/2 tsp cumin, divided
1 cup frozen corn, thawed
1/4 tsp black pepper
cayenne pepper, to taste
4 6-inch corn tortillas
olive oil cooking spray
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup cilantro, coarsely chopped
2 small green onions, finely chopped (about 1/4 cup)
1/4 cup crumbled cotija or feta cheese, optional
Bring beans, salsa, garlic, and 1 tsp cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and squeeze out excess liquid. Add corn to skillet in single layer, and sprinkle with remaining 11/2 tsp cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently.
Preheat oven or toaster oven to 350˚F. Toast tortillas in toaster oven 1 minute to soften. Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp. (Note from Pam: I like to heat tortillas on a flat iron skillet on both sides until puffed.) Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 tbls cheese, if using. Serve immediately.
Makes 4 tacos.
Thanks, Bridget!
1 cup cooked black beans (canned is fine)
1/2 cup salsa
2 cloves garlic, minced (about 2 tsp)
21/2 tsp cumin, divided
1 cup frozen corn, thawed
1/4 tsp black pepper
cayenne pepper, to taste
4 6-inch corn tortillas
olive oil cooking spray
12 baby spinach leaves
1/2 cup jarred roasted red pepper strips
1/4 cup cilantro, coarsely chopped
2 small green onions, finely chopped (about 1/4 cup)
1/4 cup crumbled cotija or feta cheese, optional
Bring beans, salsa, garlic, and 1 tsp cumin to a simmer in saucepan. Reduce heat to medium low, and cook 5 to 6 minutes, or until soft. Remove from heat, and mash with fork to crush beans for creamier filling, if desired.
Heat skillet over medium-high heat, and coat with olive oil cooking spray. Wrap corn in paper towels, and squeeze out excess liquid. Add corn to skillet in single layer, and sprinkle with remaining 11/2 tsp cumin, black pepper, and cayenne pepper to taste. Cook 5 to 10 minutes, or until golden and crispy, stirring frequently.
Preheat oven or toaster oven to 350˚F. Toast tortillas in toaster oven 1 minute to soften. Alternately, bake tortillas on taco baking rack in oven 7 to 10 minutes, or until crisp. (Note from Pam: I like to heat tortillas on a flat iron skillet on both sides until puffed.) Fill each tortilla with 1/4 cup beans, 1/4 cup corn, 3 spinach leaves, red pepper strips, cilantro, and green onions. Top each taco with 1 tbls cheese, if using. Serve immediately.
Makes 4 tacos.
Tuesday, March 15, 2011
LEMON PARSLEY CARROTS
This is a yummy carrot dish with an interesting combination of flavors. My husband loved these...
1 lb carrots, sliced 1/4" thick (or baby carrots, left whole)
1 cup water
1/3 cup reduced-sodium chicken broth
2 oz reduced-fat cream cheese
1 tsp lemon zest
1 tbls parsley, coarsely chopped
Bring water to boil in medium saucepan. Add carrots, and reduce to simmer. Cover and cook 6-8 minutes, or till crisp-tender. Use slotted spoon to transfer carrots to bowl. Reserve cooking water in pan. Return water to boil, and cook 6-8 minutes more, until water is reduced by about half. Add broth, cream cheese, and lemon zest. Stir gently. Simmer on low heat 2-3 minutes, or til cream cheese is melted and sauce well-blended, stirring frequently. Stir in parsley. Add carrots; toss to coat. Serve immediately.
Serves 4
Per serving:
Cal: 81
Total Fat: 3.6g
Chol: 12mg
Sodium: 225mg
Carbs: 10.5g
Fiber: 3.3g
Sugars: 6.5g
Protein: 2.6g
1 lb carrots, sliced 1/4" thick (or baby carrots, left whole)
1 cup water
1/3 cup reduced-sodium chicken broth
2 oz reduced-fat cream cheese
1 tsp lemon zest
1 tbls parsley, coarsely chopped
Bring water to boil in medium saucepan. Add carrots, and reduce to simmer. Cover and cook 6-8 minutes, or till crisp-tender. Use slotted spoon to transfer carrots to bowl. Reserve cooking water in pan. Return water to boil, and cook 6-8 minutes more, until water is reduced by about half. Add broth, cream cheese, and lemon zest. Stir gently. Simmer on low heat 2-3 minutes, or til cream cheese is melted and sauce well-blended, stirring frequently. Stir in parsley. Add carrots; toss to coat. Serve immediately.
Serves 4
Per serving:
Cal: 81
Total Fat: 3.6g
Chol: 12mg
Sodium: 225mg
Carbs: 10.5g
Fiber: 3.3g
Sugars: 6.5g
Protein: 2.6g
Friday, March 11, 2011
GRILLED VEGETABLE WRAP
Here is another recipe given to me by Bridget. It is from Vegetarian Times. (http://www.vegetariantimes.com/) Sounds yummy!
When you roast the veggies for this recipe, you will be making extra that can be added to salads, pasta, or rice dishes throughout the coming week. If you do not want extras, simply prepare using fewer veggies.
12 thin asparagus spears, trimmed
1 small red pepper, cut into 1/2-inch strips (1 cup)
1 small yellow summer squash or zucchini, cut into 1/4-inch-thick rounds (1 cup)
1 tbls olive oil
1/2 cup white beans
1 small clove garlic, minced (1/2 tsp)
1/2 tsp red chili sauce, such as sriracha*
2 8-inch whole grain tortillas
6 small whole basil leaves
8 thin slices red onion
1 cup baby arugula leaves
Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking sheet or flat grill basket. Season with salt and pepper, if desired. Grill or broil vegetables 4 to 6 minutes per side, turning once.
Mash together beans, garlic, and chili sauce in small bowl until smooth.
Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, 1/2 cup roasted veggies, 4 onion slices, and 1/2 cup arugula. Fold bottom third of tortillas over veggies, and roll up tightly, tucking in sides as you go. Cut wraps in half on diagonal. Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat.
*Any chili sauce will do.
Makes 2 wraps
Per wrap:
Cals: 228
Protein: 11g
Total fat: 3g
Carbs: 51g
Chol: 0mg
Sodium: 419mg
Fiber: 8g
Sugars: 3g
When you roast the veggies for this recipe, you will be making extra that can be added to salads, pasta, or rice dishes throughout the coming week. If you do not want extras, simply prepare using fewer veggies.
12 thin asparagus spears, trimmed
1 small red pepper, cut into 1/2-inch strips (1 cup)
1 small yellow summer squash or zucchini, cut into 1/4-inch-thick rounds (1 cup)
1 tbls olive oil
1/2 cup white beans
1 small clove garlic, minced (1/2 tsp)
1/2 tsp red chili sauce, such as sriracha*
2 8-inch whole grain tortillas
6 small whole basil leaves
8 thin slices red onion
1 cup baby arugula leaves
Preheat grill or broiler. Toss together asparagus, bell pepper, squash, and oil on large baking sheet or flat grill basket. Season with salt and pepper, if desired. Grill or broil vegetables 4 to 6 minutes per side, turning once.
Mash together beans, garlic, and chili sauce in small bowl until smooth.
Spread half of bean mixture over each tortilla. Top each with 3 basil leaves, 1/2 cup roasted veggies, 4 onion slices, and 1/2 cup arugula. Fold bottom third of tortillas over veggies, and roll up tightly, tucking in sides as you go. Cut wraps in half on diagonal. Serve immediately, or wrap each half in foil or wax paper, and chill until ready to eat.
*Any chili sauce will do.
Makes 2 wraps
Per wrap:
Cals: 228
Protein: 11g
Total fat: 3g
Carbs: 51g
Chol: 0mg
Sodium: 419mg
Fiber: 8g
Sugars: 3g
Sunday, March 6, 2011
LEMON PEPPER SHRIMP
Ever been to P.F. Chang's China Bistro Restaurant? If not, treat yourself sometime--great food! In the meantime, here's a recipe based on their Lemon Pepper Shrimp, which is fabulous.
The green onions & bean sprouts make for a crunchy complement to the tender shrimp and the spicy-sweet sauce. Serve over hot brown rice, if desired.
My family loved this dish--give it a try--I think you will, too! And by the way, I think it would be delicious with chicken, too.
This recipe looks long and complicated, but it's really not. As with most Asian dishes, it helps to chop and measure everything in advance, as the cooking process moves along quickly.
Sauce:
1 tsp sesame oil (or oil of your choice)
2 tbls minced garlic
1/2 tsp minced ginger*
2 tsp cornstarch
3/4 cup water
1/3 cup reduced-sodium soy sauce
1/4 cup dark brown sugar, packed
2 tsp lemon juice
1 tsp coarse black pepper
1/4 tsp red pepper flakes (more or less to taste for heat)
Heat oil in saucepan over medium heat. Mix water into cornstarch. Saute garlic and ginger in oil for 15-30 seconds, being careful not to burn garlic. Add cornstarch mix and all remaining sauce ingredients, and bring mixture to a boil. Reduce heat; simmer 2-3 minutes. Remove from heat and set aside. Sauce may be made ahead of time; keep covered until ready to use.
*Note on mincing ginger root: A really easy way to keep ginger root handy is to freeze it in a ziploc bag. When needed, simply grate it, still frozen, on a microplane zester. No need to peel; just grate the amount needed, then replace ginger root, tightly wrapped, in freezer until next use.
About 5 to 10 minutes before ready to serve, cook the shrimp & veggies at the same time.
Shrimp:
1 lb medium or large raw shrimp, shelled and de-veined*
2-3 tbls cornstarch
2 tbls olive oil
4 thin lemon slices,quartered
Rinse and drain shrimp; shrimp should be damp but not wet. Place shrimp in shallow bowl. Sprinkle cornstarch over shrimp & toss well. Allow to sit for 5 minutes to better absorb cornstarch. Meanwhile, heat oil in wok or skillet over medium-high heat until oil is hot & shimmers but does not smoke. Add shrimp to skillet, shaking off excess cornstarch. Discard any remaining cornstarch. Stir-fry 3 to 4 minutes, until shrimp begins to brown. Add lemon slices, and cook 1 minute more. Add sauce to pan. Toss gently to coat shrimp with sauce. Cook for 1-2 minutes, or until sauce begins to thicken. (If sauce thickens too much, remove shrimp, and thin with a bit of water.)
*HyVee now sells 1 lb. bags of frozen shrimp that are raw but already peeled and de-veined. It's a huge time-saver, and the price is quite reasonable--around $6 or $7 when I bought it. Simply thaw & cook!
Veggies:
1 tsp olive oil
6 green onions
11/2 cups bean sprouts*
salt & pepper, to taste
Heat oil in skillet over medium heat. Cut just the bottom white parts off the green onions. Leave about the next 4 inches intact. Chop the remaining green tips into 1 inch strips. In addition to these small green onion pieces, you should have 6 strips of green onions that each have about 3 stems sprouting from the base. Rinse, drain, and pat bean sprouts dry. When oil is hot, add green onions and bean sprouts to skillet. Season with a dash of salt and pepper. Stir fry for 2-3 minutes, or until green onions begin to soften.
*If you've never used bean sprouts before, I found them sold in a bag, located by the bagged coleslaw, etc.
Final Assembly:
Arrange green onion/bean sprout mixture on serving plate. Pour shrimp and sauce over veggies. Serve over brown rice, if desired.
The green onions & bean sprouts make for a crunchy complement to the tender shrimp and the spicy-sweet sauce. Serve over hot brown rice, if desired.
My family loved this dish--give it a try--I think you will, too! And by the way, I think it would be delicious with chicken, too.
This recipe looks long and complicated, but it's really not. As with most Asian dishes, it helps to chop and measure everything in advance, as the cooking process moves along quickly.
Sauce:
1 tsp sesame oil (or oil of your choice)
2 tbls minced garlic
1/2 tsp minced ginger*
2 tsp cornstarch
3/4 cup water
1/3 cup reduced-sodium soy sauce
1/4 cup dark brown sugar, packed
2 tsp lemon juice
1 tsp coarse black pepper
1/4 tsp red pepper flakes (more or less to taste for heat)
Heat oil in saucepan over medium heat. Mix water into cornstarch. Saute garlic and ginger in oil for 15-30 seconds, being careful not to burn garlic. Add cornstarch mix and all remaining sauce ingredients, and bring mixture to a boil. Reduce heat; simmer 2-3 minutes. Remove from heat and set aside. Sauce may be made ahead of time; keep covered until ready to use.
*Note on mincing ginger root: A really easy way to keep ginger root handy is to freeze it in a ziploc bag. When needed, simply grate it, still frozen, on a microplane zester. No need to peel; just grate the amount needed, then replace ginger root, tightly wrapped, in freezer until next use.
About 5 to 10 minutes before ready to serve, cook the shrimp & veggies at the same time.
Shrimp:
1 lb medium or large raw shrimp, shelled and de-veined*
2-3 tbls cornstarch
2 tbls olive oil
4 thin lemon slices,quartered
Rinse and drain shrimp; shrimp should be damp but not wet. Place shrimp in shallow bowl. Sprinkle cornstarch over shrimp & toss well. Allow to sit for 5 minutes to better absorb cornstarch. Meanwhile, heat oil in wok or skillet over medium-high heat until oil is hot & shimmers but does not smoke. Add shrimp to skillet, shaking off excess cornstarch. Discard any remaining cornstarch. Stir-fry 3 to 4 minutes, until shrimp begins to brown. Add lemon slices, and cook 1 minute more. Add sauce to pan. Toss gently to coat shrimp with sauce. Cook for 1-2 minutes, or until sauce begins to thicken. (If sauce thickens too much, remove shrimp, and thin with a bit of water.)
*HyVee now sells 1 lb. bags of frozen shrimp that are raw but already peeled and de-veined. It's a huge time-saver, and the price is quite reasonable--around $6 or $7 when I bought it. Simply thaw & cook!
Veggies:
1 tsp olive oil
6 green onions
11/2 cups bean sprouts*
salt & pepper, to taste
Heat oil in skillet over medium heat. Cut just the bottom white parts off the green onions. Leave about the next 4 inches intact. Chop the remaining green tips into 1 inch strips. In addition to these small green onion pieces, you should have 6 strips of green onions that each have about 3 stems sprouting from the base. Rinse, drain, and pat bean sprouts dry. When oil is hot, add green onions and bean sprouts to skillet. Season with a dash of salt and pepper. Stir fry for 2-3 minutes, or until green onions begin to soften.
*If you've never used bean sprouts before, I found them sold in a bag, located by the bagged coleslaw, etc.
Final Assembly:
Arrange green onion/bean sprout mixture on serving plate. Pour shrimp and sauce over veggies. Serve over brown rice, if desired.
Tuesday, March 1, 2011
ARTICHOKE SPAGHETTI SAUCE
This recipe was submitted by Bridget, and she highly recommends it. It is from the cookbook: Vegetarian Times: Low Fat & Fast. http://www.vegetariantimes.com/product/53
I haven't made this yet, but I plan to. It sounds really good & easy to make. Thanks, Bridget!
1/2 cup chopped onion
1 to 2 cloves garlic, minced
1/4 cup water
1 141/2-oz can diced tomatoes
1 14-oz can artichoke hearts in water,
drained & chopped
1 cup water
1 6-oz can tomato paste
2 tbls sliced green olives (optional)
2 tsp brown sugar
2 tsp balsamic vinegar
11/2 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper
In a 3-quart saucepan, cook onion and garlic in water over medium-high heat. Stir until onion is tender, about 5 minutes. Stir in remaining ingredients; mix well. Bring to a boil; reduce heat to low. Simmer for 15 to 20 minutes. Serve over hot cooked pasta of your choice.
Makes 5 cups; 10 servings
Per 1/2 cup serving (not including pasta):
Cal: 52
Protein: 2g
Fat: 0g
Carbs: 12g
Chol: 0g
Sodium: 338mg
Fiber: 3g
I haven't made this yet, but I plan to. It sounds really good & easy to make. Thanks, Bridget!
1/2 cup chopped onion
1 to 2 cloves garlic, minced
1/4 cup water
1 141/2-oz can diced tomatoes
1 14-oz can artichoke hearts in water,
drained & chopped
1 cup water
1 6-oz can tomato paste
2 tbls sliced green olives (optional)
2 tsp brown sugar
2 tsp balsamic vinegar
11/2 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper
In a 3-quart saucepan, cook onion and garlic in water over medium-high heat. Stir until onion is tender, about 5 minutes. Stir in remaining ingredients; mix well. Bring to a boil; reduce heat to low. Simmer for 15 to 20 minutes. Serve over hot cooked pasta of your choice.
Makes 5 cups; 10 servings
Per 1/2 cup serving (not including pasta):
Cal: 52
Protein: 2g
Fat: 0g
Carbs: 12g
Chol: 0g
Sodium: 338mg
Fiber: 3g
Thursday, February 24, 2011
ZESTY SEAFOOD CHOWDER
Here's a hearty chowder that is quick and easy to make. It's also quite tasty, with just the right amount of zestiness. I made this tonight, and it sure hit the spot when I came home very cold and hungry. It's a definite "make again" recipe.
(See notes below the recipe for variation ideas.)
1 tbls olive oil
1 large yellow onion, chopped
2 stalks celery, chopped
4 carrots, sliced
4 oz mushroom, chopped (about 1 cup)
1 bay leaf
sea salt & black pepper, to taste
1/4 tsp cayenne pepper
1 tsp garlic, minced
8 oz bottle clam juice
8 oz low-sodium chicken broth
1 can fire-roasted tomatoes
8 oz Yukon Gold or new potatoes, cut into 1 inch
chunks (about 3 small potatoes)
1/2 cup frozen corn
1/4 cup chopped fresh parsley
1 1/2 lbs seafood and/or fish of your choice
(I used cod and shrimp)
Cajun seasoning, to taste
Additional fresh parsley, finely chopped, for garnish
In large saucepan, heat olive oil over medium heat. When hot, add onion, celery, carrots and mushrooms. Season with sea salt, black pepper, and cayenne to taste. Saute for 6 minutes, or until vegetables are tender and onions are transparent. Stir in the clam juice, chicken broth, tomatoes (including juices), and the bay leaf. Bring to a boil. Add the potatoes and corn. Simmer 15 minutes, or until potatoes are fork-tender.
Meanwhile, chop any large pieces of fish or seafood into bite-size pieces. Season seafood with Cajun seasoning to taste. Add the seafood to the saucepan, and simmer 5 minutes. Ladle chowder into serving bowls and garnish with parsley.
Serves 4-6
NOTES:
VARIATION IDEAS:
(See notes below the recipe for variation ideas.)
1 tbls olive oil
1 large yellow onion, chopped
2 stalks celery, chopped
4 carrots, sliced
4 oz mushroom, chopped (about 1 cup)
1 bay leaf
sea salt & black pepper, to taste
1/4 tsp cayenne pepper
1 tsp garlic, minced
8 oz bottle clam juice
8 oz low-sodium chicken broth
1 can fire-roasted tomatoes
8 oz Yukon Gold or new potatoes, cut into 1 inch
chunks (about 3 small potatoes)
1/2 cup frozen corn
1/4 cup chopped fresh parsley
1 1/2 lbs seafood and/or fish of your choice
(I used cod and shrimp)
Cajun seasoning, to taste
Additional fresh parsley, finely chopped, for garnish
In large saucepan, heat olive oil over medium heat. When hot, add onion, celery, carrots and mushrooms. Season with sea salt, black pepper, and cayenne to taste. Saute for 6 minutes, or until vegetables are tender and onions are transparent. Stir in the clam juice, chicken broth, tomatoes (including juices), and the bay leaf. Bring to a boil. Add the potatoes and corn. Simmer 15 minutes, or until potatoes are fork-tender.
Meanwhile, chop any large pieces of fish or seafood into bite-size pieces. Season seafood with Cajun seasoning to taste. Add the seafood to the saucepan, and simmer 5 minutes. Ladle chowder into serving bowls and garnish with parsley.
Serves 4-6
NOTES:
- A hearty bread is a delicious accompaniment. If you shop at HyVee, try the "Take and Bake" brand artisan breads. They are sooo good! I especially love the Honey Whole Grain Baguette and the Multi Grain Ciabatta.
- HyVee also now has a 2 lb bag of frozen large RAW shrimp that is already peeled and de-veined. It's hard to find raw shrimp already peeled, and it's a tremendous time-saver. You can pull out the exact amount you need, and the price was good, too.
VARIATION IDEAS:
- If you would prefer a milder taste, eliminate the cayenne pepper and Cajun seasoning and substitute 1/2 to 1 tsp dried thyme.
- Use all clam juice instead of half clam juice/half chicken broth.
- For less starch, eliminate the potatoes and corn. Try substituting zucchini, cauliflower, kale, etc.
- In the summer, when tomatoes are plentiful, use fresh tomatoes. You may need to add additional clam juice or broth, unless the tomatoes are quite juicy.
Thursday, January 27, 2011
CHICKEN ARTICHOKE BAKE
This dish takes about 20 minutes to put together and then bakes for 45 minutes, leaving time to relax before dinner! Pairs nicely with fresh steamed green beans (such as these: http://balanced4fitness.blogspot.com/2009/09/lemon-pepper-green-beans.html )or a nice spinach salad.
1.5 lbs skinless, boneless chicken breast
1 slice whole wheat bread, or 1/2 cup bread crumbs
salt and pepper to taste
1 tsp garlic powder
1 tbls olive oil
1 14.5 oz can low sodium chicken broth
1 lb mushrooms, sliced
1 14.5 oz can artichokes, drained and quartered
1/2 cup grated Parmesan
Trim fat from chicken, and cut breasts into 4 to 6 pieces. If breasts are very thick, slice in half horizontally.
Heat olive oil in skillet over medium heat. Preheat oven to 350˚.
Process bread in food processor or blender until fine crumbs, or simply use prepared bread crumbs. Place bread crumbs in shallow dish, and add salt, pepper, and garlic powder. Mix well. Dip chicken breasts in bread crumbs, shaking off excess.
Cook chicken in skillet, turning every 2 to 3 minutes. Cook until browned on both sides, about 10 minutes. Remove chicken from skillet and place in 9x12 baking dish. Pour broth into skillet. Bring chicken broth to a boil, stirring to loosen any browned bits from skillet. Add mushrooms and artichokes to baking dish of chicken. Pour broth over chicken and vegetables. Bake, uncovered, 45 to 60 minutes, until sauce is a dark golden brown and chicken is tender when pierced with a sharp knife. Five minutes before removing from oven, sprinkle with Parmesan cheese.
Serve over pasta or brown rice if desired.
Cals: approximately 350
Protein: 48g
Fat: 11.5g
Fiber: 7g
Carbs: 18g
1.5 lbs skinless, boneless chicken breast
1 slice whole wheat bread, or 1/2 cup bread crumbs
salt and pepper to taste
1 tsp garlic powder
1 tbls olive oil
1 14.5 oz can low sodium chicken broth
1 lb mushrooms, sliced
1 14.5 oz can artichokes, drained and quartered
1/2 cup grated Parmesan
Trim fat from chicken, and cut breasts into 4 to 6 pieces. If breasts are very thick, slice in half horizontally.
Heat olive oil in skillet over medium heat. Preheat oven to 350˚.
Process bread in food processor or blender until fine crumbs, or simply use prepared bread crumbs. Place bread crumbs in shallow dish, and add salt, pepper, and garlic powder. Mix well. Dip chicken breasts in bread crumbs, shaking off excess.
Cook chicken in skillet, turning every 2 to 3 minutes. Cook until browned on both sides, about 10 minutes. Remove chicken from skillet and place in 9x12 baking dish. Pour broth into skillet. Bring chicken broth to a boil, stirring to loosen any browned bits from skillet. Add mushrooms and artichokes to baking dish of chicken. Pour broth over chicken and vegetables. Bake, uncovered, 45 to 60 minutes, until sauce is a dark golden brown and chicken is tender when pierced with a sharp knife. Five minutes before removing from oven, sprinkle with Parmesan cheese.
Serve over pasta or brown rice if desired.
Cals: approximately 350
Protein: 48g
Fat: 11.5g
Fiber: 7g
Carbs: 18g
Wednesday, January 12, 2011
DILLED TILAPIA WITH JULIENNE VEGETABLES
This recipe is contributed by Bridget B. It calls for a Pampered Chef prepared spice mix: All-Purpose Dill Mix. In case you don't have any, here is a recipe to make your own:
Mix together:
11/2 tbsp dried parsley flakes
11/2 tbsp dried minced onion
1/4 tsp dried dill weed
1/2 tsp seasoned salt
OR, to keep it simple, substitute 1/4 tsp dill weed for each of the 1/2 tsp dill mix requirements in this recipe.
Vinaigrette
1/4 cup dry white wine, such as Sauvignon Blanc
2 tbls fresh lemon juice
2 tbls olive oil
2 cloves garlic, pressed
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
Whisk all ingredients together in small bowl; set aside.
Vegetables and Tilapia
2 large zucchini
1 medium carrot, peeled
1 small red bell pepper
4 tilapia fillets (salmon may be substituted)
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
1/4 tsp coarsely ground black pepper
Olive oil
Heat grill (or broiler) to med-high heat.
Cut zucchini and carrot into julienne strips. (Pampered Chef makes a Julienne Peeler which can be used.)
Slice red pepper into thin strips.
Place vegetables into large microwave-safe bowl with a lid and set aside.
Season tilapia with salt, dill mix and black pepper; lightly spritz with olive oil. Grill tilapia, covered, 3 minutes or until grill marks appear. Carefully turn tilapia over; grill 3-4 minutes, or until tilapia flakes easily with a fork.
Meanwhile, microwave vegetables (may be steamed, if you prefer), covered, on high for 3-4 minutes or until crisp-tender. Microwave vinaigrette on high 1 to 2 minutes, or until mixture comes to a boil. Divide vegetables evenly among serving plates. Top with tilapia, and drizzle with warm vinaigrette.
4 servings
Mix together:
11/2 tbsp dried parsley flakes
11/2 tbsp dried minced onion
1/4 tsp dried dill weed
1/2 tsp seasoned salt
OR, to keep it simple, substitute 1/4 tsp dill weed for each of the 1/2 tsp dill mix requirements in this recipe.
Vinaigrette
1/4 cup dry white wine, such as Sauvignon Blanc
2 tbls fresh lemon juice
2 tbls olive oil
2 cloves garlic, pressed
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
Whisk all ingredients together in small bowl; set aside.
Vegetables and Tilapia
2 large zucchini
1 medium carrot, peeled
1 small red bell pepper
4 tilapia fillets (salmon may be substituted)
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
1/4 tsp coarsely ground black pepper
Olive oil
Heat grill (or broiler) to med-high heat.
Cut zucchini and carrot into julienne strips. (Pampered Chef makes a Julienne Peeler which can be used.)
Slice red pepper into thin strips.
Place vegetables into large microwave-safe bowl with a lid and set aside.
Season tilapia with salt, dill mix and black pepper; lightly spritz with olive oil. Grill tilapia, covered, 3 minutes or until grill marks appear. Carefully turn tilapia over; grill 3-4 minutes, or until tilapia flakes easily with a fork.
Meanwhile, microwave vegetables (may be steamed, if you prefer), covered, on high for 3-4 minutes or until crisp-tender. Microwave vinaigrette on high 1 to 2 minutes, or until mixture comes to a boil. Divide vegetables evenly among serving plates. Top with tilapia, and drizzle with warm vinaigrette.
4 servings
Wednesday, January 5, 2011
PERFECT HARD-BOILED EGGS
OK--This definitely will not be the most exciting post, but I hope it will come in handy. I like to keep hard-boiled eggs on hand now and then--They make for a nutritious and fairly satisfying snack.
Do you ever make hard-boiled eggs and then lose half of the egg white while trying to peel it? Do you ever end up with an unattractive green ring around the yolk? This method will solve both problems.
Place about 6 eggs in a 1-quart saucepan. Ideally, the eggs will fit rather snugly inside the saucepan so that they do not roll around and crack while boiling. Cover with cold water. Place pan, uncovered over high heat. Bring to a boil. Cover, and reduce heat to simmer. Simmer at a low boil for 15 minutes. Immediately remove from heat, and carefully pour water out of the saucepan. Run cold water over the eggs for 30 seconds to 1 minute. --Just long enough to make the eggs cool enough to handle. Drain eggs. Remove 3 of the eggs & set aside. Shake remaining 3 eggs in pan to thoroughly crack shells. Then peel each egg, rinsing under water. Shells should remove easily. Repeat with remaining 3 eggs, and you're done! Refrigerated hard-boiled eggs can safely be kept for up to a week. If you peel before storing, keep in a covered container.
Do you ever make hard-boiled eggs and then lose half of the egg white while trying to peel it? Do you ever end up with an unattractive green ring around the yolk? This method will solve both problems.
Place about 6 eggs in a 1-quart saucepan. Ideally, the eggs will fit rather snugly inside the saucepan so that they do not roll around and crack while boiling. Cover with cold water. Place pan, uncovered over high heat. Bring to a boil. Cover, and reduce heat to simmer. Simmer at a low boil for 15 minutes. Immediately remove from heat, and carefully pour water out of the saucepan. Run cold water over the eggs for 30 seconds to 1 minute. --Just long enough to make the eggs cool enough to handle. Drain eggs. Remove 3 of the eggs & set aside. Shake remaining 3 eggs in pan to thoroughly crack shells. Then peel each egg, rinsing under water. Shells should remove easily. Repeat with remaining 3 eggs, and you're done! Refrigerated hard-boiled eggs can safely be kept for up to a week. If you peel before storing, keep in a covered container.
Monday, December 6, 2010
GET-WELL! CHICKEN AND RICE SOUP
It's cold outside...perfect soup weather! Hopefully you're staying healthy. Here's a great soup to keep you that way--and to help you feel better if you're not.
Feel free to substitute other vegetables for those listed.
Don't let the long ingredient list scare you off--it throws together fairly quickly. You could even use frozen veggies to speed it up (but try fresh!).
1 tbls olive oil
1 onion, chopped
3 stalks celery, chopped
6 oz mushroom, cut into large pieces (about 1 cup)
3-4 cloves garlic, minced
2 quarts (you can use 32-oz boxes) reduced-sodium chicken broth
1 14.5 oz can reduced-sodium chicken broth
(you'll need a total of at least 70 oz chicken broth)
1 cup uncooked brown rice
6-8 carrots, peeled & sliced 1/4" thick
1 cup cabbage, sliced thin
2 cups spinach or kale, roughly torn, stems discarded
1/2 cup fresh parsley, chopped (or 2 tbls dried)
1/2 cup fresh basil, chopped (or 2 tbls dried)
1/2 tsp dried tarragon
1 tsp lemon pepper
1/2 cup green onion, sliced 1/4" thick
1 to 2 cups cauliflower, trimmed & chopped into 1" pieces
1 small zucchini, quartered lengthwise & sliced 1/4" thick
1 cup frozen corn
3 boneless, skinless chicken breasts, diced
In large stockpot, heat olive oil over medium heat.
Add onion and celery, and cook until transparent, about 5 mins. Add mushrooms, and cook 5 minutes longer. Add garlic, and cook 1 more minute. Add broth and next 8 ingredients (through lemon pepper). Bring to a boil over high heat. Cover & reduce heat; simmer for 35 minutes.
Add remaining vegetables to stockpot. Return to a boil. Add chicken, stirring well. Reduce heat to medium-low. Cook at a low boil, uncovered, 5-10 minutes, or until chicken is cooked through and rice is tender. Stir occasionally.
This soup tastes even better the next day. It makes a very large pot of soup, enough for at least 8 servings. You may need to add more broth if it becomes too thick.
Feel free to substitute other vegetables for those listed.
Don't let the long ingredient list scare you off--it throws together fairly quickly. You could even use frozen veggies to speed it up (but try fresh!).
1 tbls olive oil
1 onion, chopped
3 stalks celery, chopped
6 oz mushroom, cut into large pieces (about 1 cup)
3-4 cloves garlic, minced
2 quarts (you can use 32-oz boxes) reduced-sodium chicken broth
1 14.5 oz can reduced-sodium chicken broth
(you'll need a total of at least 70 oz chicken broth)
1 cup uncooked brown rice
6-8 carrots, peeled & sliced 1/4" thick
1 cup cabbage, sliced thin
2 cups spinach or kale, roughly torn, stems discarded
1/2 cup fresh parsley, chopped (or 2 tbls dried)
1/2 cup fresh basil, chopped (or 2 tbls dried)
1/2 tsp dried tarragon
1 tsp lemon pepper
1/2 cup green onion, sliced 1/4" thick
1 to 2 cups cauliflower, trimmed & chopped into 1" pieces
1 small zucchini, quartered lengthwise & sliced 1/4" thick
1 cup frozen corn
3 boneless, skinless chicken breasts, diced
In large stockpot, heat olive oil over medium heat.
Add onion and celery, and cook until transparent, about 5 mins. Add mushrooms, and cook 5 minutes longer. Add garlic, and cook 1 more minute. Add broth and next 8 ingredients (through lemon pepper). Bring to a boil over high heat. Cover & reduce heat; simmer for 35 minutes.
Add remaining vegetables to stockpot. Return to a boil. Add chicken, stirring well. Reduce heat to medium-low. Cook at a low boil, uncovered, 5-10 minutes, or until chicken is cooked through and rice is tender. Stir occasionally.
This soup tastes even better the next day. It makes a very large pot of soup, enough for at least 8 servings. You may need to add more broth if it becomes too thick.
Monday, November 15, 2010
RASPBERRY CUSTARD BRULEE
Here is a delicious dessert that is light and elegant--perfect when something sweet sounds yummy but you don't want anything too heavy. You do have to dedicate up to 15 minutes to stirring, but it's very easy to make and worth the stirring!
Any berries can be substituted for the raspberries.
2 cups fresh raspberries (about 1 pint)
2 tbls sugar
2 tsp cornstarch
1 egg, lightly beaten
1 cup skim milk
2 tbls low-fat sour cream
1/2 tsp vanilla
4 tsp brown sugar
Gently rinse raspberries. Drain & set on paper towels in refrigerator to dry while preparing custard.
Combine sugar and cornstarch in small saucepan; stir well. Add egg; stir well. Gradually stir in milk until smooth. Cook over medium heat 12-15 minutes, or until thickened, stirring constantly. Remove from heat; let cool 5 minutes. Add sour cream and vanilla; blend well.
Preheat broiler with top oven rack about 4" from broiler. Divide raspberries equally among 4 (6-ounce) ovenproof ramekins or custard cups. Spoon custard evenly over raspberries, allowing some berries to peak through custard. Place ramekins on baking sheet. Sprinkle 1 tsp brown sugar atop custard in each ramekin. Broil 2 minutes or until sugar melts.
Serve immediately.
Serves 4
Cal: 122
Protein: 4.4g
Fat: 2.6g
Carbs: 21g
Chol: 54g
Calcium: 105g
Any berries can be substituted for the raspberries.
2 cups fresh raspberries (about 1 pint)
2 tbls sugar
2 tsp cornstarch
1 egg, lightly beaten
1 cup skim milk
2 tbls low-fat sour cream
1/2 tsp vanilla
4 tsp brown sugar
Gently rinse raspberries. Drain & set on paper towels in refrigerator to dry while preparing custard.
Combine sugar and cornstarch in small saucepan; stir well. Add egg; stir well. Gradually stir in milk until smooth. Cook over medium heat 12-15 minutes, or until thickened, stirring constantly. Remove from heat; let cool 5 minutes. Add sour cream and vanilla; blend well.
Preheat broiler with top oven rack about 4" from broiler. Divide raspberries equally among 4 (6-ounce) ovenproof ramekins or custard cups. Spoon custard evenly over raspberries, allowing some berries to peak through custard. Place ramekins on baking sheet. Sprinkle 1 tsp brown sugar atop custard in each ramekin. Broil 2 minutes or until sugar melts.
Serve immediately.
Serves 4
Cal: 122
Protein: 4.4g
Fat: 2.6g
Carbs: 21g
Chol: 54g
Calcium: 105g
Sunday, November 14, 2010
GARLIC KALE
This is a very different and tasty side dish. The recipe is from the American Heart Association's Quick & Easy Meals cookbook. Kale is rich in antioxidants, is a known anti-inflammatory, and contributes to a reduction in unhealthy cholesterol.
It's a snap to prepare. I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well.
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great. Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing). I rinsed and dried it & then coarsely chopped the entire bunch. (Cut out the tough stalks and discard them, or save them for soups.) It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.
2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan. Cook the onion for 3 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs. Cook for 2 to 3 minutes, or until lightly brown, stirring frequently. Transfer this mixture to a small bowl.
In the same skillet, stir together the kale and chicken broth. Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally. Add additional broth if necessary.
Stir the bread crumb mixture into the kale. Serve immediately.
Serves 6 (1/2 cup serving)
Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
Fiber: 2g
Sugars: 2g
Protein: 3g
It's a snap to prepare. I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well.
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great. Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing). I rinsed and dried it & then coarsely chopped the entire bunch. (Cut out the tough stalks and discard them, or save them for soups.) It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.
2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan. Cook the onion for 3 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs. Cook for 2 to 3 minutes, or until lightly brown, stirring frequently. Transfer this mixture to a small bowl.
In the same skillet, stir together the kale and chicken broth. Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally. Add additional broth if necessary.
Stir the bread crumb mixture into the kale. Serve immediately.
Serves 6 (1/2 cup serving)
Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
Fiber: 2g
Sugars: 2g
Protein: 3g
Friday, November 12, 2010
TURKEY CUTLETS WITH APPLES AND CRANBERRIES
This is a very pretty dish that is great for company, yet simple enough for any day. It can also be assembled ahead of time & then popped in the oven when ready to bake. It would be a great holiday dish, especially if you are looking for something other than a big Thanksgiving turkey.
4 turkey breast cutlets (about 11/2 lbs)
1 large apple
1/2 cup fresh cranberries
1/2 orange
1/4 cup water
1 tsp ground cinnamon
1/4 tsp nutmeg
1 tbls brown sugar
salt and pepper to taste
Pour cranberries into small saucepan; discard any mushy berries. Peel and core apple. Chop into 1/2" dice, and add to cranberries. Add water, cinnamon, nutmeg & sugar. Zest orange into saucepan. Remove and discard remaining orange peel, and chop orange segments into small pieces. Add orange & any juice to the saucepan, and stir gently. Cook over medium heat until apples are tender but still somewhat crisp, about 5-10 minutes. Remove from heat & cool mixture. (To speed this process, pour mixture into a different container, and place in freezer for 5-10 minutes.)
Meanwhile, slice a "pocket" in each turkey breast: Lay the breasts flat, and make a horizontal cut along the long side of the breasts. Slice all the way to (but not through) the two remaining sides (breasts are somewhat triangular-shaped).
Coat a small to medium-size baking dish (one the breasts will just fit into without a great deal of extra space) with a bit of olive oil. Place turkey breasts in a single layer in baking dish. Using about 1/2 of the apple-cranberry mixture, spoon some into the pocket of each breast. Do not over-fill. Secure open side of breasts with toothpicks. Sprinkle breasts with salt and pepper as desired, pressing gently onto to surface of turkey. Pour remaining apple-cranberry mixture and accumulated juices over the tops of the breasts. (At this point, you can cover & refrigerate the dish until ready to bake.)
Bake, uncovered, in preheated 350˚ oven for 30-45 minutes (on the longer end if dish has been refrigerated), until turkey is tender & cooked through. A meat thermometer should register 165˚ when the turkey is done. Spoon pan drippings over turkey a couple of times during baking. Carefully remove toothpicks & serve.
Serves 4
Cal: 231
Fat: 3g
Sat Fat: .6g
Chol: 73g
Carbs: 21.3g
Fiber: 3.5g
Sugar: 16.3g
Protein: 29.5g
4 turkey breast cutlets (about 11/2 lbs)
1 large apple
1/2 cup fresh cranberries
1/2 orange
1/4 cup water
1 tsp ground cinnamon
1/4 tsp nutmeg
1 tbls brown sugar
salt and pepper to taste
Pour cranberries into small saucepan; discard any mushy berries. Peel and core apple. Chop into 1/2" dice, and add to cranberries. Add water, cinnamon, nutmeg & sugar. Zest orange into saucepan. Remove and discard remaining orange peel, and chop orange segments into small pieces. Add orange & any juice to the saucepan, and stir gently. Cook over medium heat until apples are tender but still somewhat crisp, about 5-10 minutes. Remove from heat & cool mixture. (To speed this process, pour mixture into a different container, and place in freezer for 5-10 minutes.)
Meanwhile, slice a "pocket" in each turkey breast: Lay the breasts flat, and make a horizontal cut along the long side of the breasts. Slice all the way to (but not through) the two remaining sides (breasts are somewhat triangular-shaped).
Coat a small to medium-size baking dish (one the breasts will just fit into without a great deal of extra space) with a bit of olive oil. Place turkey breasts in a single layer in baking dish. Using about 1/2 of the apple-cranberry mixture, spoon some into the pocket of each breast. Do not over-fill. Secure open side of breasts with toothpicks. Sprinkle breasts with salt and pepper as desired, pressing gently onto to surface of turkey. Pour remaining apple-cranberry mixture and accumulated juices over the tops of the breasts. (At this point, you can cover & refrigerate the dish until ready to bake.)
Bake, uncovered, in preheated 350˚ oven for 30-45 minutes (on the longer end if dish has been refrigerated), until turkey is tender & cooked through. A meat thermometer should register 165˚ when the turkey is done. Spoon pan drippings over turkey a couple of times during baking. Carefully remove toothpicks & serve.
Serves 4
Cal: 231
Fat: 3g
Sat Fat: .6g
Chol: 73g
Carbs: 21.3g
Fiber: 3.5g
Sugar: 16.3g
Protein: 29.5g
Sunday, October 31, 2010
BLACK BEAN AND CRUNCHY CABBAGE SOUP
This is a variation on the Sopa Azteca recipe. http://balanced4fitness.blogspot.com/2009/03/sopa-azteca.html
I had leftover broth but no chicken or avocado, so I improvised. This is a delicious vegetarian version of that recipe. I loved it for lunch, but it would be great for dinner, too. The cabbage really amps up the nutrition, and it also adds a wonderful crunch & subtle flavor to the soup. This is a very hearty soup--You could almost use a fork, but you'll want a spoon to enjoy every drop of the yummy broth.
2 tsp olive oil
1 cup onion, chopped
3 cups chicken (or vegetable) broth
1 can fire-roasted tomatoes
1/2 cup salsa
1 can black beans, drained & rinsed
3-4 cups shredded cabbage or coleslaw mix
Optional toppings:
cilantro
diced avocado
shredded Monterey Jack cheese
hot pepper sauce, such as Tabasco
sliced jalapeno peppers
Heat oil in a large saucepan over med-high heat. Add onion; saute 5-10 minutes, or until onion becomes translucent. Add broth, tomatoes, and salsa. Stir & bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes. Add beans. Increase heat slightly, and simmer for an additional 5-10 minutes. Place 3/4 to 1 cup of cabbage or coleslaw mix into each of 4 large, shallow soup bowls. Ladle broth/bean mixture over cabbage, and serve immediately. Sprinkle with toppings as desired.
I had leftover broth but no chicken or avocado, so I improvised. This is a delicious vegetarian version of that recipe. I loved it for lunch, but it would be great for dinner, too. The cabbage really amps up the nutrition, and it also adds a wonderful crunch & subtle flavor to the soup. This is a very hearty soup--You could almost use a fork, but you'll want a spoon to enjoy every drop of the yummy broth.
2 tsp olive oil
1 cup onion, chopped
3 cups chicken (or vegetable) broth
1 can fire-roasted tomatoes
1/2 cup salsa
1 can black beans, drained & rinsed
3-4 cups shredded cabbage or coleslaw mix
Optional toppings:
cilantro
diced avocado
shredded Monterey Jack cheese
hot pepper sauce, such as Tabasco
sliced jalapeno peppers
Heat oil in a large saucepan over med-high heat. Add onion; saute 5-10 minutes, or until onion becomes translucent. Add broth, tomatoes, and salsa. Stir & bring to a boil. Reduce heat and simmer, uncovered, for 10 minutes. Add beans. Increase heat slightly, and simmer for an additional 5-10 minutes. Place 3/4 to 1 cup of cabbage or coleslaw mix into each of 4 large, shallow soup bowls. Ladle broth/bean mixture over cabbage, and serve immediately. Sprinkle with toppings as desired.
Friday, October 29, 2010
ROASTED CARROTS WITH FRESH THYME
Have you ever used fresh thyme when cooking carrots? If not, give this recipe a try. The fresh thyme gives an entirely different flavor than that of the dried variety. Roasting the carrots brings out their sweetness, and the combination makes for a wonderfully flavorful Autumn side dish.
2 lbs carrots, peeled & sliced on diagonal about 1/4" thick
2 tsp olive oil
1 tsp butter, melted
2 tsp fresh thyme leaves
salt and pepper to taste
Preheat oven to 400°F. Mix olive oil, butter & thyme in large bowl. Add carrots and toss to coat. Spread carrots in single layer on large rimmed baking sheet. Sprinkle with salt and pepper as desired. Roast until carrots are tender and lightly browned, stirring occasionally, about 40 minutes.
Serves 6
Per serving:
Cal: 82
Fat: 2.5g
Chol: 2mg
Carbs: 14.7
Fiber: 4.4g
Sugars: 7.2g
Protein: 1.4g
2 lbs carrots, peeled & sliced on diagonal about 1/4" thick
2 tsp olive oil
1 tsp butter, melted
2 tsp fresh thyme leaves
salt and pepper to taste
Preheat oven to 400°F. Mix olive oil, butter & thyme in large bowl. Add carrots and toss to coat. Spread carrots in single layer on large rimmed baking sheet. Sprinkle with salt and pepper as desired. Roast until carrots are tender and lightly browned, stirring occasionally, about 40 minutes.
Serves 6
Per serving:
Cal: 82
Fat: 2.5g
Chol: 2mg
Carbs: 14.7
Fiber: 4.4g
Sugars: 7.2g
Protein: 1.4g
Monday, October 25, 2010
GREEK CHICKEN
This recipe is from a cookbook that I recently discovered: Quick & Easy Meals, by the American Heart Association. I especially like the lemon & oregano combination in this recipe.
By the way, if you don't care for feta cheese, try substituting Parmesan.
4 boneless, skinless chicken breasts, about 4 oz. each
1 14.5-oz can reduced-sodium chicken broth, divided
1/3 cup water
1/2 tsp dried oregano
1/2 tsp lemon zest (see note at bottom)
1 1/2 tsp lemon juice
1/2 tsp pepper
2/3 cup uncooked bulgar
8 kalamata olives, thinly sliced
4 tsp crumbled feta cheese
Lightly spray a deep skillet or Dutch oven with olive oil cooking spray. If chicken breasts are thick, slice them in half horizontally. Cook the chicken over medium-high heat 2 minutes per side, or until lightly browned.
Add 1 cup of the broth, the water, oregano, lemon zest, lemon juice, and pepper. Bring to a light boil, 1 to 2 minutes. Cover skillet, reduce the heat, and simmer for 10 minutes. Transfer chicken to a plate.
Stir the bulgar and the remaining 3/4 cup broth into the skillet. Return the chicken to the skillet on top of bulgar. Increase the heat to medium high, cover skillet, and bring to a light boil for 1 to 2 minutes. Reduce heat and simmer, still covered, for 12 to 15 minutes more, or until bulgar and chicken are tender.
Serve chicken pieces atop bulgar. Sprinkle with olives and feta cheese.
Serves 4
Cal: 240
Fat: 4.5g
chol: 69mg
sodium 260mg
carbs 10g
fiber 5g
sugars 0g
protein 31g
Note: If you don't already have one, consider purchasing a lemon zester. Citrus zest really livens up recipes, and the dried variety doesn't begin to compare. A zester is inexpensive & very easy to use. Here is a picture of one: http://www.amazon.com/Oxo-Good-Grips-Lemon-Zester/dp/B00004OCJO
By the way, if you don't care for feta cheese, try substituting Parmesan.
4 boneless, skinless chicken breasts, about 4 oz. each
1 14.5-oz can reduced-sodium chicken broth, divided
1/3 cup water
1/2 tsp dried oregano
1/2 tsp lemon zest (see note at bottom)
1 1/2 tsp lemon juice
1/2 tsp pepper
2/3 cup uncooked bulgar
8 kalamata olives, thinly sliced
4 tsp crumbled feta cheese
Lightly spray a deep skillet or Dutch oven with olive oil cooking spray. If chicken breasts are thick, slice them in half horizontally. Cook the chicken over medium-high heat 2 minutes per side, or until lightly browned.
Add 1 cup of the broth, the water, oregano, lemon zest, lemon juice, and pepper. Bring to a light boil, 1 to 2 minutes. Cover skillet, reduce the heat, and simmer for 10 minutes. Transfer chicken to a plate.
Stir the bulgar and the remaining 3/4 cup broth into the skillet. Return the chicken to the skillet on top of bulgar. Increase the heat to medium high, cover skillet, and bring to a light boil for 1 to 2 minutes. Reduce heat and simmer, still covered, for 12 to 15 minutes more, or until bulgar and chicken are tender.
Serve chicken pieces atop bulgar. Sprinkle with olives and feta cheese.
Serves 4
Cal: 240
Fat: 4.5g
chol: 69mg
sodium 260mg
carbs 10g
fiber 5g
sugars 0g
protein 31g
Note: If you don't already have one, consider purchasing a lemon zester. Citrus zest really livens up recipes, and the dried variety doesn't begin to compare. A zester is inexpensive & very easy to use. Here is a picture of one: http://www.amazon.com/Oxo-Good-Grips-Lemon-Zester/dp/B00004OCJO
Monday, October 11, 2010
FALL VEGETABLE MEDLEY
This recipe is from the executive chef, Mark Webster, at the New Theatre Restaurant. If you've never been, the food is absolutely delicious--I highly recommend it!
I really enjoyed this dish, and I decided to ask the chef for some pointers on making it at home. He very graciously gave me the entire recipe. I am sharing as it was given to me, and then I've made some notes in black in parenthesis as to a few minor changes that I made.
Hope you enjoy it as much as I do!
1.5 lb. butternut squash, peeled, seeded, and cut into large dice
1 lb. baby carrots
1 medium yellow onion, peeled and diced
2 red bell peppers, seeded and cut into julienne strips
1 tbls canola oil (I used olive oil)
3 oz brown sugar (I reduced this to 3 tbls)
1/4 tsp cinnamon
3/4 tsp kosher salt (I reduced this to 1/2 tsp & used sea salt)
1/2 tsp black pepper, butcher grind
2 tbls white balsamic vinegar (I used red balsamic vinegar)
2 oz maple syrup (I used 1.5 oz maple syrup)
Italian parsley for garnish
I really enjoyed this dish, and I decided to ask the chef for some pointers on making it at home. He very graciously gave me the entire recipe. I am sharing as it was given to me, and then I've made some notes in black in parenthesis as to a few minor changes that I made.
Hope you enjoy it as much as I do!
1.5 lb. butternut squash, peeled, seeded, and cut into large dice
1 lb. baby carrots
1 medium yellow onion, peeled and diced
2 red bell peppers, seeded and cut into julienne strips
1 tbls canola oil (I used olive oil)
3 oz brown sugar (I reduced this to 3 tbls)
1/4 tsp cinnamon
3/4 tsp kosher salt (I reduced this to 1/2 tsp & used sea salt)
1/2 tsp black pepper, butcher grind
2 tbls white balsamic vinegar (I used red balsamic vinegar)
2 oz maple syrup (I used 1.5 oz maple syrup)
Italian parsley for garnish
- Peel squash and seed, cut into large dice, and steam for 2-3 minutes. (I microwaved the squash for 1-2 minutes first in order to make it easier to cut the skin off. Cut into 1-2 inch dice. After steaming, place squash in large bowl and set aside.)
- Steam baby carrots for 10 minutes. (Add to bowl of squash.)
- Preheat oven to 400. Combine carrots, squash, red peppers, brown sugar, salt, and pepper in bowl and toss together.
- Place on a sheet pan that has been lightly sprayed with pan spray, and bake in oven for 45 minutes. (I lined the pan with foil.)
- Meanwhile, caramelize onion: Heat oil in skillet over medium high heat. Add onion and allow to caramelize (brown, but do not burn). (Stir occasionally. I reduced heat to med-low after the first 5 minutes, as the onion was browning too quickly. Onions took about 10-15 minutes to cook.) Right before finishing, add the vinegar and syrup to the onion. The onions may be prepared the day before and refrigerated.
- As soon as the squash, carrots, and peppers come out of the oven, toss with caramelized onions (taste for seasoning adjustments).
- Lightly garnish with chopped Italian parsley before serving.
Sunday, October 3, 2010
CHICKEN FRICASSEE
This is a "cleaned-up" version of a somewhat heavy dish. I increased the amount of vegetables, used olive oil (and less of it) instead of butter, and substituted half-and-half for the original heavy whipping cream. This is one of my husband's favorite meals.
1.5 lbs boneless, skinless chicken breasts
2 ribs celery, coarsely chopped
1 onion, coarsely chopped
8 large peeled carrots, each chopped into 3-4 pieces
12 oz mushrooms, halved (or quartered, if large)
1/4 cup flour
1/2 tsp garlic powder
1/2 tsp coarse black pepper
2 tbls olive oil
1 14 oz. can reduced-sodium chicken broth
1 cup white wine
1/2 cup half-and-half
1/2 tsp sea salt
Mix together flour, garlic powder, and pepper in a shallow bowl. Slice each chicken breast in half horizontally to make them thinner, then cut each of these halves into 2 or 3 large pieces. Heat 1 tbls of the olive oil in a nonstick Dutch oven or stockpot over medium heat. Dredge the chicken pieces in the flour mixture, shaking off excess flour. Reserve remaining flour mixture and set aside.
When the oil is shimmering, add the chicken pieces, in 2 batches if necessary. Cook on each side for 2-3 minutes until a light golden color; chicken will not be quite cooked through yet. Do not brown chicken. Remove chicken to plate. In same pot, heat remaining 1 tbls olive oil. Add onion, celery, carrots, and mushrooms. Saute over medium heat for 8-10 minutes, until onions are transparent and mushrooms have released their liquids. Sprinkle the remaining flour mixture over the vegetables. Stir well, and cook an additional 2-3 minutes, until flour is absorbed and veggie mix is thick and sticky. Add broth and wine, and stir well. Return chicken and any accumulated liquids to pot. Increase heat to high, and bring mixture to a boil. Reduce heat to low and cover pot with a tight-fitting lid. Simmer until chicken is very tender, approximately 25 minutes. Remove chicken from pot. Increase heat to high, and return mixture to a boil. Boil, uncovered, until mixture is reduced to approximately 2 cups, stirring frequently to prevent sticking. (No need to measure--just reduce the liquid; this should take about 5 minutes.) Reduce heat to medium and stir in half-and-half and salt. Return chicken to pot. Stir gently to heat through, and serve.
Serves 4-6
1.5 lbs boneless, skinless chicken breasts
2 ribs celery, coarsely chopped
1 onion, coarsely chopped
8 large peeled carrots, each chopped into 3-4 pieces
12 oz mushrooms, halved (or quartered, if large)
1/4 cup flour
1/2 tsp garlic powder
1/2 tsp coarse black pepper
2 tbls olive oil
1 14 oz. can reduced-sodium chicken broth
1 cup white wine
1/2 cup half-and-half
1/2 tsp sea salt
Mix together flour, garlic powder, and pepper in a shallow bowl. Slice each chicken breast in half horizontally to make them thinner, then cut each of these halves into 2 or 3 large pieces. Heat 1 tbls of the olive oil in a nonstick Dutch oven or stockpot over medium heat. Dredge the chicken pieces in the flour mixture, shaking off excess flour. Reserve remaining flour mixture and set aside.
When the oil is shimmering, add the chicken pieces, in 2 batches if necessary. Cook on each side for 2-3 minutes until a light golden color; chicken will not be quite cooked through yet. Do not brown chicken. Remove chicken to plate. In same pot, heat remaining 1 tbls olive oil. Add onion, celery, carrots, and mushrooms. Saute over medium heat for 8-10 minutes, until onions are transparent and mushrooms have released their liquids. Sprinkle the remaining flour mixture over the vegetables. Stir well, and cook an additional 2-3 minutes, until flour is absorbed and veggie mix is thick and sticky. Add broth and wine, and stir well. Return chicken and any accumulated liquids to pot. Increase heat to high, and bring mixture to a boil. Reduce heat to low and cover pot with a tight-fitting lid. Simmer until chicken is very tender, approximately 25 minutes. Remove chicken from pot. Increase heat to high, and return mixture to a boil. Boil, uncovered, until mixture is reduced to approximately 2 cups, stirring frequently to prevent sticking. (No need to measure--just reduce the liquid; this should take about 5 minutes.) Reduce heat to medium and stir in half-and-half and salt. Return chicken to pot. Stir gently to heat through, and serve.
Serves 4-6
Monday, September 20, 2010
MEXICAN BEAN SALAD
This salad is really, really good, and it's very different, too. It's definitely healthy--loaded with 3 kinds of beans that are rich in protein and fiber, crisp veggies, and heart-healthy olive oil. It makes a perfect warm-weather meal (no cooking!), or serve it as a side dish anytime. Yummy!
1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can dark kidney beans, rinsed and drained
1 (15 oz) can cannellini beans, rinsed and drained
1/2 green bell pepper, diced
1 red pepper, diced
10 oz frozen corn (no need to thaw or cook)
1 small red onion, minced
1/4 cup olive oil*
1/4 cup red wine vinegar*
2 tbls lime juice
1 tbls lemon juice
1 tbls sugar
1 tsp sea salt
4 cloves garlic, minced
1/4 cup fresh cilantro, chopped
1/2 tbls ground cumin
1/2 tbls black pepper
1/2 tsp hot pepper sauce (more or less, to taste)
*If you prefer less dressing, reduce vinegar & olive oil to 1/8 cup each.
Dressing:
In medium bowl, whisk together red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper, and hot pepper sauce. Once sugar has dissolved, whisk in olive oil gradually until all ingredients are well-incorporated. Allow dressing to set at room temperature.
Salad:
In large bowl, combine beans, green & red pepper, corn, and red onion. Toss well.
Pour dressing over veggies, and mix well. Serve chilled or at room temperature. Refrigerate any leftovers.
Serves 10.
1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can dark kidney beans, rinsed and drained
1 (15 oz) can cannellini beans, rinsed and drained
1/2 green bell pepper, diced
1 red pepper, diced
10 oz frozen corn (no need to thaw or cook)
1 small red onion, minced
1/4 cup olive oil*
1/4 cup red wine vinegar*
2 tbls lime juice
1 tbls lemon juice
1 tbls sugar
1 tsp sea salt
4 cloves garlic, minced
1/4 cup fresh cilantro, chopped
1/2 tbls ground cumin
1/2 tbls black pepper
1/2 tsp hot pepper sauce (more or less, to taste)
*If you prefer less dressing, reduce vinegar & olive oil to 1/8 cup each.
Dressing:
In medium bowl, whisk together red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper, and hot pepper sauce. Once sugar has dissolved, whisk in olive oil gradually until all ingredients are well-incorporated. Allow dressing to set at room temperature.
Salad:
In large bowl, combine beans, green & red pepper, corn, and red onion. Toss well.
Pour dressing over veggies, and mix well. Serve chilled or at room temperature. Refrigerate any leftovers.
Serves 10.
Sunday, September 12, 2010
PASTA WITH FRESH TOMATOES, BASIL AND CHICKEN
Here's a great way to make the most of those late-summer tomatoes and basil. This recipe is very simple and tasty, and it only takes about a 1/2 hour to prepare.
4 boneless, skinless chicken breasts (1 to 11/2 lbs. total)
6 ripe tomatoes, seeded and chopped
4 garlic cloves, minced
4 tbls fresh parsley, chopped (or 1 tbls dried)
4 tbls fresh basil, chopped (or 1 tbls dried)
1 tsp sugar
1/2 tsp salt (plus more for seasoning chicken)
1/2 tsp freshly ground pepper (plus more for seasoning chicken)
2 oz fresh lemon juice
1 tbls olive oil
12 oz uncooked whole grain linguine
1/2 cup Parmesan cheese, shredded
Make a horizontal slice in each chicken breast to reduce thickness by half. Then cut each slice into 3 to 4 pieces. Season chicken with salt and pepper. In large skillet, heat 1/2 tbls olive oil over medium heat. Add chicken until lightly browned on each side and cooked through, approximately 5 minutes per side. Remove chicken to warm plate. In same skillet, heat remaining 1/2 tbls olive oil over medium heat. Add tomatoes, garlic, parsley, basil, sugar, salt, and pepper. Reduce heat to low, and stir frequently until sauce is cooked, approximately 10 minutes. Meanwhile, cook linguine according to package directions. When ready to finish, add lemon juice and chicken to sauce. Continue cooking until chicken is heated through & tender when pierced with a sharp knife. Drain linguine. Spoon sauce & chicken over hot linguine, and sprinkle with Parmesan.
Serves 4.
4 boneless, skinless chicken breasts (1 to 11/2 lbs. total)
6 ripe tomatoes, seeded and chopped
4 garlic cloves, minced
4 tbls fresh parsley, chopped (or 1 tbls dried)
4 tbls fresh basil, chopped (or 1 tbls dried)
1 tsp sugar
1/2 tsp salt (plus more for seasoning chicken)
1/2 tsp freshly ground pepper (plus more for seasoning chicken)
2 oz fresh lemon juice
1 tbls olive oil
12 oz uncooked whole grain linguine
1/2 cup Parmesan cheese, shredded
Make a horizontal slice in each chicken breast to reduce thickness by half. Then cut each slice into 3 to 4 pieces. Season chicken with salt and pepper. In large skillet, heat 1/2 tbls olive oil over medium heat. Add chicken until lightly browned on each side and cooked through, approximately 5 minutes per side. Remove chicken to warm plate. In same skillet, heat remaining 1/2 tbls olive oil over medium heat. Add tomatoes, garlic, parsley, basil, sugar, salt, and pepper. Reduce heat to low, and stir frequently until sauce is cooked, approximately 10 minutes. Meanwhile, cook linguine according to package directions. When ready to finish, add lemon juice and chicken to sauce. Continue cooking until chicken is heated through & tender when pierced with a sharp knife. Drain linguine. Spoon sauce & chicken over hot linguine, and sprinkle with Parmesan.
Serves 4.
Monday, August 9, 2010
CAPRESE SALAD
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.
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.
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
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