A Dietitian's View

August 19, 2010

Rigatoni Peperonata

* 1/4 cup pine nuts
* 12 ounces rigatoni (3/4 box)
* 2 Tbsp olive oil
* 3 bell peppers (preferably red and yellow), cut into 1/2-inch pieces
* 1/2 cup pitted kalamata olives, halved
* 1/4 cup chopped fresh flat-leaf parsley
* 2 tablespoons chopped capers
* 2 tablespoons red wine vinegar
* 1/4 teaspoon crushed red pepper
* salt and black pepper

Directions

1. Heat oven to 400º F. Spread the pine nuts on a rimmed baking sheet and toast, tossing occasionally, until golden brown, 4 to 6 minutes. Cook the pasta according to the package directions.
2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the bell peppers and cook, stirring occasionally, until tender, 5 to 6 minutes. Add the olives, parsley, capers, vinegar, crushed red pepper, and ¼ teaspoon each salt and pepper and cook, stirring, until heated though, 1 to 2 minutes.
3. Add the pasta and pine nuts to the skillet and cook, tossing, for 1 minute.

Serves 4

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August 05, 2010

Homemade Ice Cream

If you have an ice cream maker, this recipe couldn't be any easier.

2 cups Fat Free Half and Half
1 can Fat Free Evaporated milk
1 cup sugar
1 1/2 tsp vanilla extract

Mix all ingredients together with a whisk and place in the refrigerator for a few hours to chill. Pour into your Ice Cream Maker and proceed according to your Ice Cream Maker's instructions.

Makes 10 servings

Nutrition Information
147 Kcal
.8g Fat
30g Carb
5.6g Protein

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July 19, 2010

Spicy Corn Salad

6 ears fresh corn, husks and silk removed

1 small sweet red pepper, seeded and finely chopped

1 small jalapeno pepper, seeded and chopped very fine

1 cup cherry tomatoes, cut in quarters

1 scallion, chopped fine

¼ cup chopped cilantro or basil

1 tbsp. balsamic vinegar

1 tbsp. lime juice

2 tbsp. extra virgin olive oil

Sea salt and freshly ground pepper to taste

Steam corn for 7 minutes (6 minutes if corn is very young). Plunge cobs immediately into cold water to stop cooking.

With a small, very sharp knife, cut the corn kernels from cobs into a mixing bowl. Add the remaining ingredients and toss well.

Serve immediately or chill for up to 24 hours before serving.

Makes 6 servings, a generous 1 cup each.

Per serving: 157 calories, 6 gm fat, 1 gm saturated fat, 0 mg cholesterol, 26 gm carbohydrates, 4 gm fiber, 4 gm protein, 21 mg sodium.

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June 24, 2010

Spice up Your Summer Meals with Fresh Herbs

There are many simple ways to incorporate fresh herbs into your meals. Basil leaves in your marinara sauce, mint leaves into your morning smoothie, or feel free to try one of the following ideas using fresh herbs you can grow at home!

* BASIL — a natural snipped in with tomatoes; terrific in fresh pesto; other possibilities include pasta sauce, peas, zucchini

* CHIVES — dips, potatoes, tomatoes

* CILANTRO — Mexican, Asian and Caribbean cooking; salsas, tomatoes

* DILL — carrots, cottage cheese, fish, green beans, potatoes, tomatoes

* MINT — carrots, fruit salads, parsley, peas, tabouli, tea

* OREGANO — peppers, tomatoes

* PARSLEY — The curly leaf is the most common, but the flat-leaf or Italian parsley is more strongly flavored and often preferred for cooking. Naturals for parsley include potato salad, tabouli

* ROSEMARY — chicken, fish, lamb, pork, roasted potatoes, soups, stews, tomatoes

* SAGE — poultry seasoning, stuffings

* TARRAGON — chicken, eggs, fish

* THYME — eggs, lima beans, potatoes, poultry, summer squash, tomatoes

* WINTER SAVORY — dried bean dishes, stews

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May 27, 2010

Lettuce Eat Cake!

Cake Baking 101 - If you're looking to modify your dessert recipes it helps to know what role specific ingredients play when baking.

Flour: thickens the batter and provides structure. Overmixing causes your cake to be tough.

Leaveners: (baking soda and powder) produce carbon dioxide bubbles which helps the cake rise in the oven.

Fats: (butter, shortening, oil) provide for a moist cake with a tender texture. Also adds flavor.

Sugar: tenderizes; absorbs liquid, making the cake moist; and caramelizes in baking, which enriches the flavor and helps the cake brown.

Eggs: become firm when cooked, which helps the cake set. Emulsifiers in the yolk allows fat and water to mix smoothly and ensures even texture.

It takes a little trial and error to get a modified recipe just right. Don't be surprised if it doesn't come out perfect the first time!

btw -visit lettuceeatcake.weebly.com and see how this group is battling weight loss together!

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May 24, 2010

Meatless Monday: Black-Bean Toss

Ingredients

4 5-inch corn tortillas
3 tablespoons canola oil
1 teaspoon ground cumin
1/4 teaspoon salt
Nonstick cooking spray
1 cup chopped red onion
1 green bell pepper, chopped
1 red bell pepper, chopped
2 large mangoes, peeled and diced
2 15-ounce cans black beans, drained and rinsed
2 tablespoons lime juice
1/2 teaspoon Tabasco (or to taste)
1/4 cup cilantro, chopped
8 cups mixed baby greens

Directions

1. Preheat the oven to 375 degrees. Stack the tortillas and cut them into 1/4-inch-wide strips, then toss with 1 tablespoon of the canola oil, 1/2 teaspoon of the cumin and the salt. Mist a baking sheet with cooking spray; arrange the strips in a single layer and bake 10 minutes or until crisp and lightly browned. Remove from oven and let cool.

2. Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and remaining cumin; cook, stirring, 3 to 4 minutes or until vegetables begin to soften. Transfer to a large bowl; stir in remaining canola oil and the mangoes, black beans, lime juice, Tabasco, and cilantro.

3. Divide the greens among four plates and top with the bean mixture and tortilla crisps.

Nutrition facts per serving: 368 calories, 17g protein, 62g carbohydrate, 12g fat (0.9g saturated), 14g fiber

Originally published in FITNESS magazine, May 2010.

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May 17, 2010

Spicy Avocado Spread

1 ripe medium avocado
2/3 cup canned white or cannellini beans
2 generous sprigs of cilantro
1 1/2 Tbsp fresh lime juice
1/2 green jalapeno, chopped
1/2 tsp green Tabasco sauce
1/4 tsp salt

Rinse and drain beans. In a blender or food processor, blend all ingredients until smooth and creamy. Use as a spread for sandwiches or as a dip for vegetables. Serves 6

Serving size: 3-4 Tbsp
Kcal: 80
Fat 5 g
Sat fat .5 g
Trans fat 0g
Cholesterol 0 mg
Sodium 105 mg
Carb 8g
Fiber 4 g
Sugar 0 g
Protein 2 g

Posted by Lisa at 07:09 AM | Comments (1) | TrackBack

May 10, 2010

Chocolate-Cherry Heart Smart Cookies

1.5 ounces all-purpose flour (about 1/3 cup)
1.5 ounces whole-wheat flour (about 1/3 cup)
1 1/2 cups old-fashioned rolled oats
1 teaspoon baking soda
1/2 teaspoon salt
6 tablespoons unsalted butter
3/4 cup packed light brown sugar
1 cup dried cherries
1 teaspoon vanilla extract
1 large egg, lightly beaten
3 ounces bittersweet chocolate, coarsely chopped
Cooking spray

1. Preheat oven to 350°.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk.

3. Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended. Add cherries, vanilla, and egg; beat until combined. Fold in chocolate. Drop dough by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes. Cool on pans 3 minutes or until almost firm. Remove cookies from pans; cool on wire racks.

Makes 30 cookies, 1 serving = 1 cookie

CALORIES 94 ; FAT 3.2g (sat 1.6g,mono 0.6g,poly 0.2g); CHOLESTEROL 10mg; CALCIUM 15mg; CARBOHYDRATE 15.7g; SODIUM 88mg; PROTEIN 1.5g; FIBER 1.3g; IRON 0.6mg

Cooking Light, JANUARY 2010

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May 03, 2010

Meatless Monday: Chipotle Bean Burritos

1 tablespoon canola oil
1 garlic clove, minced
1/2 teaspoon chipotle chile powder
1/4 teaspoon salt
1/3 cup water
1 (15-ounce) can organic black beans, drained
1 (15-ounce) can organic kidney beans, drained
3 tablespoons refrigerated fresh salsa
6 (10-inch) reduced-fat flour tortillas (such as Mission)
1 cup (4 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
1 1/2 cups chopped plum tomato (about 3)
1 1/2 cups shredded romaine lettuce
6 tablespoons thinly sliced green onions
6 tablespoons light sour cream

1. Heat oil in a large nonstick skillet over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Stir in chile powder and salt; cook 30 seconds, stirring constantly. Stir in 1/3 cup water and beans; bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat; stir in salsa. Partially mash bean mixture with a fork.

2. Warm tortillas according to package directions. Spoon about 1/3 cup bean mixture into center of each tortilla. Top each serving with about 2 1/2 tablespoons cheese, 1/4 cup tomato, 1/4 cup lettuce, 1 tablespoon onions, and 1 tablespoon sour cream; roll up.

CALORIES 361 ; FAT 10.3g (sat 3.8g,mono 3.1g,poly 2g); CHOLESTEROL 19mg; CALCIUM 395mg; CARBOHYDRATE 52.2g; SODIUM 735mg; PROTEIN 16.8g; FIBER 11.4g; IRON 3.3mg

Cooking Light, JANUARY 2010

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April 25, 2010

Chili-spiced Chicken Soup with Stoplight Peppers and Avocado Relish

Yield: 8 servings

Spice blend:
2 1/2 teaspoons chili powder
2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
1 teaspoon dried oregano
1 teaspoon cracked black pepper
1/2 teaspoon kosher salt

Soup:
1 tablespoon canola oil, divided
1 1/4 pounds skinless, boneless chicken breasts, cut into 1/2-inch-wide strips
2 cups chopped sweet onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1 cup chopped yellow bell pepper
1 tablespoon minced garlic
1/2 teaspoon salt
2 cups fresh corn kernels
1 (32-ounce) carton fat-free, less-sodium chicken broth
1 (28-ounce) can fire-roasted crushed tomatoes, undrained
2 tablespoons fresh lime juice

Relish:
1/2 cup chopped fresh cilantro
1/3 cup chopped green onions
1 teaspoon grated lime rind
3 ounces queso fresco, crumbled
1 diced peeled avocado
Cilantro sprigs (optional)

1. To prepare spice blend, combine first 6 ingredients in a small bowl.

2. To prepare soup, heat 2 teaspoons oil in a large nonstick saucepan over medium-high heat. Add chicken; sprinkle 1 1/2 tablespoons spice blend over chicken. Sauté 8 minutes or until done; cool. Chop chicken; set aside.

3. Heat remaining 1 teaspoon oil in pan over medium-high heat; add onion, bell peppers, garlic, and 1/2 teaspoon salt. Sprinkle vegetable mixture with remaining spice blend; sauté 8 minutes or until vegetables are tender. Stir in chicken, corn, broth, and tomatoes; bring to a boil. Reduce heat; simmer 15 minutes. Add lime juice.

4. To prepare relish, combine chopped cilantro and next 4 ingredients (through avocado).

5. Ladle 1 1/4 cups soup into bowls; top with 1/4 cup relish. Garnish with cilantro sprigs, if desired.

CALORIES 285 ; FAT 9.6g (sat 2.1g,mono 4.7g,poly 1.8g); CHOLESTEROL 648mg; CALCIUM 99mg; CARBOHYDRATE 23.1g; SODIUM 773mg; PROTEIN 27.2g; FIBER 5.5g; IRON 3.1mg

Cooking Light, MARCH 2010

Posted by Lisa at 03:36 PM | Comments (0) | TrackBack

April 19, 2010

Easy Granola

Makes 6 cups
Hands-On Time: 05m
Total Time: 35m

Ingredients

* 4 cups old-fashioned rolled oats (not quick cooking)
* 1 cup sliced almonds
* 1/2 cup shredded coconut (preferably unsweetened)
* 1/4 cup unsalted pepitas (hulled pumpkin seeds) or shelled sunflower seeds
* 1/2 cup pure maple syrup
* 2 tablespoons canola oil
* 1/2 teaspoon kosher salt
* 1 cup dried fruit (such as cherries, cranberries, raisins, or currants)

Directions

1. Heat oven to 350° F. On a rimmed baking sheet, toss the oats, almonds, coconut, and pepitas with the maple syrup, oil, and salt.
2. Bake, tossing once, until golden and crisp, 25 to 30 minutes.
3. Add the dried fruit and toss to combine. Let cool.

Nutritional Information

* Per Serving
* Calories 141
* Fat 6g
* Sat Fat 1g
* Cholesterol 0mg
* Sodium 41mg
* Protein 4g
* Carbohydrate 19g
* Sugar 9g
* Fiber 2g
* Iron 1mg
* Calcium 22mg

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April 02, 2010

Mini Heart Meatloafs for Two

Valentine's Day may be long gone, but it's never too late to add a little "love" to your dinners! Spice these up as little or much as you'd like.

1 egg white
3 Tbsp salsa
1 handful tortilla chips, crushed
8 oz ground turkey or lean ground beef

1. Heat oven to 400 degrees.
2. Mix all ingredients together.
3. Line pan with parchment paper or aluminum foil
4. Place 3-4 inch heart shaped cookie cutter on pan. Press mixture into the cookie cutter. Lift off and repeat with remaining meat mixture.
5. Bake for 15-20 minutes until firm.

Serve with black bean salad: mix black beans, corn, chopped onion, tomato, bell pepper, jalapeno pepper and minced garlic. Add a little lime juice, spritz with olive oil and sprinkle with cilantro.

Posted by Lisa at 03:10 PM | Comments (0) | TrackBack

February 15, 2010

Triple Dips

Serve all three with baked tortilla chips.

Tomato Salsa

3 seeded and chopped tomatoes
1/4 cup sliced green onion
2 garlic cloves, minced
1 Tbs chopped parsley
1 Tbs lemon juice
Pinch of salt and pepper

Mix all together, refrigerate and serve.

Mango Salsa

2 cups chopped mango
1/2 cup chopped red pepper
1/4 cup chopped red onion
2 Tbsp chopped cilantro
2 Tbsp lime juice
Pinch of salt and pepper

Mix all together, refrigerate and serve.

White Bean Dip

2 cloves chopped garlic
15 oz can drained, low-sodium cannellini beans
2 Tbsp lemon juice
2 Tbsp olive oil
Pinch of salt and pepper.

Puree all together. Top with chopped fresh oregano.

Posted by Lisa at 09:09 AM | Comments (0) | TrackBack

November 16, 2009

Apple and Carrot Salad

1 large red apple, cored, thinly sliced and then cut into matchsticks
1 large green apple, cored, thinly sliced and then cut into matchsticks
1 ½ Tbsp fresh lemon juice
3 cups matchstick-cut carrots
¼ cup chopped chives
1 Tbsp olive oil
1 tsp sugar
½ tsp salt
¼ tsp black pepper
2 oz feta cheese, crumbled

Place apples in a large bowl and toss with lemon juice. Add carrots, chives, oil sugar, salt, pepper and cheese; toss to mix thoroughly. Serves 8. Yields about ¾ cup per serving.

Posted by Lisa at 09:14 AM | Comments (0) | TrackBack

November 09, 2009

Comfort Food: Macaroni and Cheese

12 oz uncooked pasta
2 cups fat free milk
¼ cup all purpose flour
¾ tsp salt
¾ tsp onion powder
1 cup low fat shredded cheddar cheese
1/3 tsp hot pepper sauce, or more to taste

Cook pasta in boiled water according to package directions; drain and return to pot. While pasta cooks, in a large saucepan, whisk together milk, flour, salt and onion powder until blended. Bring to a boil over medium-high heat, whisking frequently; reduce heat to low and simmer, stirring often, until thickened, about 2 minutes. Remove pan from heat and whisk in cheese and hot sauce. Add sauce to pasta; toss to mix and coat. Yields 1 cup per serving. Serves 6.

Posted by Lisa at 11:14 AM | Comments (0) | TrackBack

November 02, 2009

Lentil Artichoke Stew

This aromatic, fiber-packed, and tasty Middle Eastern dish is great served alone or over brown rice or pasta. Using fire-roasted tomatoes is not necessary, but gives the stew a delicious smoky flavor.

1/4 cup vegetable broth

1 onion, chopped

2 large garlic cloves, pressed or minced

2 teaspoons ground cumin

1 teaspoon ground coriander

1 cup dry (uncooked) red lentils (3 cups cooked)

1 bay leaf

2 cups water

juice of 1 lemon

2 24-ounce cans chopped tomatoes (preferably fire roasted), undrained, or 6 cups freshly chopped tomatoes plus 1 cup tomato juice

1 1/2 cups quartered artichoke hearts (1 9-ounce frozen package or 1 15-ounce can)

1/4 teaspoon crushed red pepper (optional)

1/4 teaspoon salt, or to taste

1/4 teaspoon black pepper, or to taste

Heat broth in a large saucepan. Add onion and sauté on medium heat for about 5 minutes, until golden. Add garlic, cumin, and coriander and cook for 2 minutes, stirring frequently. Add dried lentils, bay leaf, and water to pan and bring to a boil. Lower heat and add lemon juice, tomatoes and their liquid, artichokes, and crushed red pepper (if using). Simmer for about 20 minutes, until the lentils are tender. Remove and discard the bay leaf. Add salt and black pepper, or to taste.

Makes 6 servings.

Source: "The Cancer Survivor's Guide: Foods That Help You Fight Back!" by Neal Barnard, M.D., and Jennifer Reilly, R.D., Page 126.

Posted by Lisa at 08:42 AM | Comments (0) | TrackBack

September 20, 2009

Tropical green smoothie

Prep: 10 minutes Makes: 2 servings

This recipe is adapted from one featured on allrecipes.com. The vanilla yogurt provides a hint of sweetness that helps balance the spinach. If your child likes the tang of plain yogurt, use that instead. The nutrient-rich drink contains about 180 calories per serving.

1 cup green grapes

1 cup baby spinach leaves

1 container (6 ounces) low-fat vanilla yogurt

1 frozen banana, sliced into chunks

½ cup pineapple chunks

Place all ingredients in blender; process until smooth.

Posted by Lisa at 04:20 PM | Comments (0) | TrackBack

August 18, 2009

Blueberry Power Muffins With Almond Streusel

1 1/2 cups all-purpose flour, divided

1 cup whole-wheat flour

1 cup quick-cooking oats

1 cup granulated sugar

1 tablespoon baking powder

1 teaspoon baking soda

1/4 teaspoon salt

2 cups vanilla low-fat yogurt

1/2 cup 2 percent reduced-fat milk

3 tablespoons canola oil

2 teaspoons vanilla extract

1 large egg

1 1/2 cups fresh blueberries

Cooking spray

Streusel:

1/4 cup all-purpose flour

1/4 cup slivered almonds, chopped

1 tablespoon brown sugar

1 tablespoon butter, melted

Preheat oven to 400 degrees.

To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 11/2 cups all-purpose flour, whole-wheat flour, oats, granulated sugar, baking powder, baking soda and salt in a large bowl, stirring with a whisk.

Make a well in center of mixture. Combine yogurt, milk, oil, vanilla and egg, stirring with a whisk.
Add yogurt mixture to flour mixture; stir just until moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.

To prepare streusel, combine 1/4 cup all-purpose flour, almonds, brown sugar and butter.
Sprinkle evenly over batter. Bake at 400 degrees for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on a wire rack; remove from pans. Serve
warm or at room temperature.

Makes 30 muffins.

Per 2-muffin serving: 244 calories, 2 mg cholesterol, 260 mg sodium, 42 g carbohydrate, 3 g fiber, 6 g protein, 136 mg calcium.

From Cooking Light magazine

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June 09, 2009

Recipe Makeover

I'm teaching a cooking class tonight and am going through recipe makeovers...Here's a good one:

Artichoke Dip
Heavy mayonnaise and cheese base.

14 oz. can of artichokes (packed in water)
1 cup of freshly grated Parmesan cheese
1/2 cup of mayonnaise
Salt and pepper

Lowfat Artichoke Dip
Much more of a vegetable base.

14oz can artichoke hearts, drained and chopped
3 Tbsp diced red bell pepper
1 Tbsp lowfat mayonnaise
2 tsp parmesan cheese
1 tsp lemon juice
¼ tsp dried whole dillweed
1/8 tsp garlic powder
1/8 tsp Tabasco

Analysis

Original
129 calories
4.5 g protein
12 g fat
421 mg sodium
82% calories from fat

Modified
15 calories
1 g protein
.6 g fat
30 mg sodium
35% calories from fat

Posted by Lisa at 07:20 AM | Comments (1) | TrackBack

May 18, 2009

Multi-Grain Waffles

This is a favorite! A great recipe to make a big batch and freeze for a quick breakfast. I usually add blueberries to the batter too. Instead of the wheat germ, I've used All Bran or Fiber One cereal for a little extra fiber.

Makes 8 servings, 2 waffles each
Ingredients

2 cups buttermilk
½ cup old-fashioned rolled oats
â…” cup whole-wheat flour
â…” cup all-purpose flour
¼ cup toasted wheat germ or cornmeal
1 ½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
¼ cup packed brown sugar
1 tablespoon canola oil
2 teaspoons vanilla extract

Instructions

1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Nutrition Information
Per serving: 188 calories; 4 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 30 g carbohydrate; 8 g protein; 3 g fiber; 328 mg sodium.

Source: Eating Well

Posted by Lisa at 06:22 PM | Comments (0) | TrackBack

May 07, 2009

Mediterranean Wrap

2 medium zucchini, about ½ lb. each, cut lengthwise into ¼-inch slices

2 tsp. olive oil

1/8 tsp. salt

Pinch of freshly ground pepper

1 cup hummus (store-bought)

4 pieces whole-grain wrap bread (about 2 oz. each)

¼ cup pine nuts

2 large tomatoes, sliced

2 cups baby spinach leaves

½ cup sliced red onion

¼ cup fresh mint leaves

Preheat the broiler. Discard the outermost slices of zucchini and brush the rest with oil; dust with salt and pepper. Place on a baking sheet and broil about 3 inches from heat for 5 minutes on each side, or until tender and slightly browned.

Spread ¼ cup hummus on each wrap and sprinkle with 1 tablespoon pine nuts. Top with a few slices of tomato and zucchini, ½ cup spinach, a few sliced onions, and 1 tablespoon mint. Roll up and cut in half on a diagonal to serve.

Makes four servings.

Per serving: 325 calories, 16 gm fat, 1.5 gm saturated fat, 0 mg cholesterol, 42 gm carbohydrates, 9 gm fiber, 11 gm protein, 325 mg sodium

Source: fitnessmagazine.com

Posted by Lisa at 07:42 PM | Comments (0) | TrackBack

March 28, 2009

Fiery Grilled Sweet Potatoes

Serves four

1 1/2 tbsp. firmly packed brown sugar

1-2 tsp. ground cumin

1-2 tsp. garlic powder

1 tsp. ground cinnamon

1/2 tsp. crushed red pepper flakes

1/8 tsp. salt

1 lb. sweet potatoes (1 lg.), cut into 1/8-inch slices

1 tbsp. olive oil

In a small bowl, stir together sugar and spices. Set aside 1 tbsp. of the mixture.

In a medium bowl, stir in oil to coat sweet potatoes. Sprinkle with all brown sugar mixture except the reserved 1 tbsp. Turn to coat.

Heat a large nonstick stovetop grill or skillet on medium-high heat. Careful not to overlap slices, cook half the sweet potatoes for 12-15 min., or until lightly browned and thoroughly cooked, turning occasionally. Transfer to a platter. Cover with foil to keep warm. Repeat with remaining slices. Spring all with reserved brown sugar mixture.

Posted by Lisa at 09:29 AM | Comments (1) | TrackBack

March 11, 2009

Citrus Rub for Salmon

Another great tasting and easy salmon recipe! Add these ingredients to your liking.

Rub
orange zest
lemon zest
brown sugar
onion, minced
garlic, minced
dill
chili powder
pepper

1. Mix the rub ingredients together.
2. Rub over the salmon on both sides.
3. Marinate in the refrigerator for about 1 hour
4. Oil pan lightly and heat at medium-heat.
5. Place salmon in the pan and cook for about 5 mins. Flip and squeeze the juice of 1/2 orange over salmon and sear for 5 more minutes.
6. Serve immediately.

Posted by Lisa at 06:55 AM | Comments (0) | TrackBack

January 28, 2009

Lettuce Wraps

This recipe has a lot of ingredients but is well worth the effort. Try to cut the veggies as small as possible.

* 1 teaspoon oil
* 8 oz ground turkey
* 3 green onions
* 4 minced garlic cloves
* 1/4 cup minced water chestnut
* 1/4 cup/ minced carrots
* 1/4 cup minced bell pepper
* 4-6 lettuce leaves

Stir Fry Sauce

* 1/4 cup water
* 1 teaspoon cornstarch
* 1/3 cup soy sauce
* 1/4 cup sugar
* 1/4 cup vinegar
* 1 tablespoon oil
* 2 teaspoons sesame seeds
* 1 teaspoon red pepper flakes
* 1 teaspoon chili oil
* 1/2 teaspoon minced ginger

1. Stirfry sauce: combine water and cornstarch and stir until cornstarch is dissolved.
2. Add this to the other stir fry sauce ingredients in a small saucepan over medium heat.
3. Bring to boil, then reduce heat and simmer till thick.
4. Heat 1 tsp of oil in a large skillet over medium heat.
5. Cook turkey breast until done. Drain off fat.
7. Put turkey back in the same pan over medium/high heat, and add garlic, water chestnuts, carrots and bell pepper.
8. Heat for 1 minute.
9. Add 5 Tbsp of stir fry sauce to the turkey and heat for 2 minutes, stirring often.
10. The sauce should be bubbly.
11. Add the sliced green onions and stir.
12. Spoon on to lettuce"cups".

Posted by Lisa at 07:18 PM | Comments (1) | TrackBack

January 20, 2009

Eating More: Lentils

Lentil-Edamame Stew
from Cooking Light

Fava beans are traditional in this stew, which we updated with edamame. You can also substitute green peas for the edamame, if you like. Scoop up the thick stew with Teff Injera Bread or pita. Halve the portion if you'd like to serve this as a hearty side dish.

1 cup dried lentils
3/4 cup frozen shelled edamame (green soybeans)
2 tablespoons olive oil
1 1/2 cups minced red onion
3 garlic cloves, minced
1 (14.5-ounce) can diced tomatoes, undrained
6 tablespoons fresh lemon juice
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh mint
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/8 teaspoon ground cinnamon
Dash of ground cloves

1. Place lentils in a large saucepan; cover with water to 2 inches above lentils. Bring to a boil; cover, reduce heat, and simmer 20 minutes or until tender. Drain well, and set aside.

2. Place edamame in a small saucepan; cover with water to 2 inches above edamame. Bring to a boil; cook 2 minutes or until edamame are tender. Remove from heat; drain well.

3. Heat oil in a Dutch oven over medium-high heat. Add onion, garlic, and tomatoes to pan; sauté 6 minutes or until onion is translucent, stirring often. Stir in lentils, edamame, juice, and remaining ingredients. Cook 2 minutes or until thoroughly heated, stirring often.

Yield: 4 servings (serving size: about 1 cup)

CALORIES 320 (23% from fat); FAT 8g (sat 1.1g,mono 5.2g,poly 1.4g); IRON 5.7mg; CHOLESTEROL 0.0mg; CALCIUM 59mg; CARBOHYDRATE 48.4g; SODIUM 432mg; PROTEIN 18.6g; FIBER 10.7g

Posted by Lisa at 09:15 AM | Comments (0) | TrackBack

December 17, 2008

Wasabi Almonds

1 egg white
1 tablespoon water
1 pound (3 cups) whole natural almonds
2 tablespoons wasabi powder
2 teaspoons coarse salt
2 teaspoons cornstarch

Preheat oven to 275 degrees. Line a sided baking sheet with greased foil or parchment paper. Whisk egg white and water together until foamy. Add almonds and toss to coat. Transfer to a sieve or small-holed colander and toss gently and let drain. Stir together wasabi powder, salt and cornstarch in a large bowl. Add almonds and toss to coat. Spread almonds on baking sheet in a single layer and bake for 30 minutes. Gently stir, reduce temperature to 200 degrees and continue baking for 20 minutes. Let cool completely before serving. Serve or store airtight for up to a week.

From: www.almondsarein.com and click on recipes

16 servings (about 23 almonds)
Per serving: 160 calories (percent calories from fat, 73), 4 grams protein, 7 grams carbohydrate, 4 grams fiber, 13 grams fat (1 gram saturated fat), 0 milligrams cholesterol, 225 milligrams of sodium.

Nutritional bonus points: Don’t worry about the high percent of calories from fat — nuts contain heart-healthy monounsaturated fat with just a trace of saturated fat. Almonds are also a good source of potassium, calcium and vitamin E.

Posted by Lisa at 07:32 PM | Comments (0) | TrackBack

December 08, 2008

Marinara Sauce

This is a thick tomato sauce, but you would never know there were so many veggies in it!

1 tablespoon olive oil
1 onion
1/2 red bell pepper
1 zucchini
6 garlic cloves, crushed
3/4 cup dry red wine
1/2 cup water
1 T dried parsley
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon pepper
1/4 teaspoon salt
2 bay leaves
2 (14 ounce) can diced tomato, no salt added, undrained
1 can tomato paste
1 cup sliced mushrooms

1. Using a food processor, grind the onion, bell pepper and zucchini.
2. Heat olive oil in a Dutch oven over medium-high heat. Add onion, bell pepper, zucchini and garlic; sauté 5 minutes or until tender.
3. Add remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.

Posted by Lisa at 07:17 AM | Comments (0) | TrackBack

November 17, 2008

BBQ Pork Sandwiches

This is a recipe I modified from The NFL Gameday Cookbook. Great taste and super easy to make.

10 oz pork tenderloin
1/4 cup BBQ sauce
1/4 cup apple juice
1/2 cup chicken broth
1/2 cup water
4 gloves garlic, minced
Red pepper flakes, to taste
Pepper, to taste
Whole wheat hamburger buns

Add all ingredients to a slow cooker. Cook on low for 6 hours. Shred pork with fork. Pile on hamburger bum and enjoy!

Makes 2-3 servings.

Posted by Lisa at 07:10 PM | Comments (0) | TrackBack

November 14, 2008

Thursday Night Special

Although I love to cook, by the time Thursday rolls around, I'm usually burned out with cooking and meal planning. So Thursday night has become my husband's night to plan and prepare dinner...and I'm the sous chef! His new technique is reductions and this week we had a seared pork loin with a apple/red wine reduction sauce. Surprisingly - very good:)

Reduction
3/4 cup apple juice
1/2 cup red wine
1 Tbsp minced garlic

Pork
8 oz pork loin
Olive oil
Salt
Pepper
2 tsp dried Rosemary
Water

To make the reduction, bring the above ingredients to a boil and cook for about 25 minutes or until liquid is thickened. You can add cornstarch towards the end to reach desired thickness.
Meanwhile, heat a nonstick skillet on medium-high heat and add enough olive oil to lightly coat the pan. Butterfly the pork loin for even cooking. Sprinkle salt and pepper on both sides of the pork. Add pork to the pan and sear for about 4 minutes on each side. Add 1/4 cup water to the pan. Cover the pan and reduce heat to medium. Cook for about 10 minutes or until pork is no longer pink in the center. Slice pork and spoon reduction sauce over the pork.

We also had thinly sliced zucchini roasted in a 400 degree oven for about 25 minutes. Season with olive oil and salt-free mixed herb seasoning. And...like usual, a tossed green salad.

Posted by Lisa at 06:50 AM | Comments (0) | TrackBack

November 08, 2008

Zucchini Fries

These are very easy to prepare and a great sub for french fires.

2 zucchini
1 egg white
1/4 cup milk
1/2 cup shredded Parmesan cheese
1/2 cup seasoned breadcrumbs
Vegetable cooking spray

Preheat oven to 425°. Cut zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add milk. Combine Parmesan and seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown.

Yield: Makes about 32 fries

Posted by Lisa at 09:37 AM | Comments (0) | TrackBack

October 30, 2008

Chili Time

As the weather gets cooler in October, it's a great time to cook up a batch of chili. Freeze extra portions in freezer bags for a quick meal during the week.

1 turkey bacon slice, finely chopped
2 1/4 cups finely chopped onion, divided (about 2 medium)
2 garlic cloves, minced
1 pound coarsely ground turkey breast
1 (12-ounce) can beer (such as Budweiser)
3 tablespoons chili powder
1 teaspoon Worcestershire sauce
1/2 teaspoon kosher salt
1 teaspoon ground cumin
1 (14 1/2-ounce) can diced tomatoes, undrained
1 (8-ounce) can no-salt-added tomato sauce
1 (15-ounce) can black beans, rinsed and drained
1 (4 ounce) can diced jalapeno peppers

1. Cook bacon in a large Dutch oven over medium heat 5 minutes or until browned. Stir in 2 cups onion; cover and cook until onion is tender (about 5 minutes). Uncover and stir in garlic; cook for 1 minute.

2. Increase heat to medium-high; add turkey to pan. Cook 5 minutes or until browned, stirring to crumble. Add beer; cook until liquid is reduced to 1/3 cup (about 7 minutes). Stir in chili powder and next 5 ingredients (through tomato sauce). Cover, reduce heat, and simmer 30 minutes or until mixture thickens. Stir in beans; cook 10 minutes or until thoroughly heated. Ladle 1 cup chili into each of 6 bowls.

Yield: 6 servings

Posted by Lisa at 05:38 PM | Comments (0) | TrackBack

October 21, 2008

Whole Wheat Zucchini Bread

You can also freeze one of the loaves for later use. Simply double wrap cooled loaf with aluminum foil.

2 cups whole wheat flour
1 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon baking soda
2 egg whites
1/3 cup canola oil
1 teaspoon grated lemon rind
2 teaspoons vanilla extract
1 large egg, lightly beaten
1 cup sugar
1/2 cup brown sugar
3 cups shredded zucchini (12 ounces)
Cooking spray

Preheat oven to 350°.

Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 4 ingredients (through baking soda) in a large bowl.

Combine egg whites and next 4 ingredients (through egg) in a large bowl; add sugars, stirring until combined. Add zucchini; stir until well combined. Add flour mixture; stir just until combined.

Divide batter evenly between 2 (8 x 4-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.

Yield: 2 loaves, 12 servings per loaf (serving size: 1 slice)

Posted by Lisa at 08:29 AM | Comments (0) | TrackBack

October 07, 2008

Homemade Hummus

My husband came up with this hummus combination and it turned out to be really good. Ingredient amounts are estimates. Serve with raw veggies like carrots, celery, bell pepper, cucumber or pita chips.

4 cloves garlic
1/3 red bell pepper
2 Tbsp chopped onion
1 tsp olive oil
10 black olives
1 Tbsp lemon juice
1/2 can garbanzo beans (drained and rinsed)
1 tsp red pepper flakes (or to taste)

1. Peel garlic cloves and slice bell pepper into strips.
2. Saute garlic, pepper, onion in olive oil for about 5 mins, until soft.
3. Place garlic, pepper, onion, olives, lemon juice in food processor and chop.
4. Add garbanzo beans and red pepper flakes and continue to blend all ingredients.

Posted by Lisa at 10:33 AM | Comments (1) | TrackBack

August 28, 2008

Mediterranean Lentil Salad

This easy to prepare Mediterranean-style recipe makes a perfect vegetarian lunch or dinner.

Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr

Ingredients:

* ¾ cup dried green lentils, (you want to end up with 2 cups cooked)
* 2 cups water
* 3oz canned/jar roasted bell peppers (or you can roast yourself), chopped
* 2 TBS finely minced onion
* 2 medium cloves garlic, pressed
* ½ cup chopped fresh basil
* 1/3 cup coarsely chopped walnuts
* 3 TBS balsamic vinegar
* 1 TBS fresh lemon juice
* 2 TBS extra virgin olive oil

* * optional 1 bunch young dandelion leaves or arugula, chopped
* salt & cracked black pepper to taste

Directions:

1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils, 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
5. Toss dandelion or argula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Serves 4

Posted by Lisa at 07:32 AM | Comments (0) | TrackBack

August 24, 2008

Mango and Shrimp Salad

I would never think to mix these ingredients into a salad, but I was pleasantly surprised by the combination of sweet mango, spicy peppers and....shrimp.

Juice of 2 limes
1 Tbsp sugar
3 small shallots, thinly sliced
2 fresh red chiles, thickly sliced
10 oz large prawns or shrimp, peeled and deveined
1/2 tsp salt (or to taste)
1 Tbsp canola oil
1 ripe medium mango, peeled, pitted and diced
1 cup fresh mint leaves, coarsely chopped
1 cup fresh cilantro leaves, coarsely chopped
2 Tbsp unsalted roasted peanuts, roughly chopped

1. Preheat the broiled. To prepare the sauce, combine the lime juice, sugar, shallots and chiles in a small bowl. ALlow the sauce to sit for 5 minutes for the flavors to infuse.
2. Mix the prawns, salt and oil in a medium bowl. Arrange the prawns on a baking sheet and place under the broiler. Cook until the prawns turn bright pinkish orange and shrink slightly, about 3 minutes. Remove from the oven and let cool for 1 minute.
3. To serve the salad, combine the mango, mint, cilantro, sauce, and prawns in a serving bowl. Garnish with chopped peanuts.

Makes 4 servings
Kcal: 229, Total fat 7g, Sat fat 1g, Cholesterol 105g, Sodium 768g, Carb 31g, Fiber 4g, Protein 15g.

Posted by Lisa at 08:08 PM | Comments (0) | TrackBack

August 15, 2008

Lettuce Wraps

Wrap up beef, chicken or pork:A lite meal thats not light on taste.

Spicy Beef Lettuce Cups

1 head iceberg lettuce
12-16 oz filet mignon, skirt steak or London broil
1/4 cup cashews, crushed
Salt to taste
Peanut sauce (recipe below)
Crispy rice cereal (optional)

Pull leaves off lettuce and use a cup or round cookie cutter to trim down into round lettuce cups. Cut beef into long pieces about 1 inch thick; season with salt and sear in a hot pan with about 3 tablespoons oil. Cook on all sides for about 2 minutes, until golden brown. (The meat will be medium rare after cooking for 2 minutes on all sides; 3 minutes on each side will be medium; 5 minutes on each side will be well done.) Let the meat rest for about 4 minutes before slicing into cubes—this helps keep the juices from running all over the place. Spread peanut sauce onto each lettuce cup and top with a cube of beef. Garnish with more peanut sauce and cashews. Sprinkle with crispy rice cereal for added texture.

Peanut Sauce
1/2 cup peanut butter
4 packets soy sauce (about 6 tablespoons)
3 tablespoons rice vinegar
1 tablespoon chili oil or Tabasco sauce
Water, as needed

Combine peanut butter, soy sauce, rice vinegar and chili oil in the blender and pulse till smooth. If you need to add water so the sauce will blend more easily, do so a tablespoon at a time.

Chicken Lettuce Wraps

1 tablespoon oil
4 chicken breasts
3 green onions
1/4 cup minced water chestnut
1/4 cup sliced almonds
4-6 lettuce leaves

Stir Fry Sauce

1/4 cup water
1 teaspoon cornstarch
1/3 cup soy sauce
1/4 cup sugar
1/4 cup vinegar
1 tablespoon oil
2 teaspoons sesame seeds
1 teaspoon red pepper flakes
1 teaspoon chili oil
1/2 teaspoon minced ginger

1. Stirfry sauce: combine water and cornstarch and stir until cornstarch is dissolved.
2. Add this to the other stir fry sauce ingredients in a small saucepan over medium heat.
3. Bring to boil, then reduce heat and simmer till thick.
4. Heat 1 Tbsp of oil in a large skillet over medium heat.
5. Cook chicken breasts until done, turning every couple of minutes Remove to a cutting board and slice it into strips with a sharp knife.
6. Put chicken back in the same pan over medium/high heat, and add water chestnuts. Heat for 1 minute.
7. Add 5 Tbsp of stir fry sauce to the chicken and heat for 2 minutes, stirring often. The sauce should be bubbly.
8. Add the sliced green onions and stir

Makes 4-5 wraps

Radicchio Cups with Pork and Seasoned Rice

8 radicchio leaves
1 cup quick-cooking rice
1 teaspoon garlic and herb seasoning
2 teaspoons sesame oil
1/4 cup pre-shredded carrots
1/4 cup chopped scallions
1 pound shredded cooked pork loin
2 tablespoons soy sauce, plus extra for dipping

Soak the radicchio leaves in ice water to crisp up.

Cook the rice with the garlic and herb seasoning according to package directions.

Meanwhile, heat the oil in a large skillet over medium heat. Add the carrots and scallions and saute 2 minutes. Add the pork, cooked rice, and 2 tablespoons soy sauce and cook 2 more minutes to heat through.

Spoon the pork mixture into the radicchio leaves. Serve with additional soy sauce for dipping, if desired.

Posted by Lisa at 07:18 AM | Comments (0) | TrackBack

August 09, 2008

California Salad

This is a wonderful light summer salad. Perfect as an entrée or an accompaniment to a meal. Get creative and substitute pear for the apple, pecans for the walnuts, or try a creamy Gorgonzola for the cheese.

Ingredients

1 Bag Gourmet mixed salad greens
3/4 Cup Dried Cranberries
2 Chicken breasts
1 sliced apple
3/4 Cup Finest available crumbled bleu cheese
3/4 Cup diced walnuts
1/2 Cup Balsamic Vinaigrette as desired

Directions

Prepare all ingredients, wash salad green, and set aside for ease of mixing your salad.

Lightly sprinkle the chicken breasts with salt and pepper and sauté in a pan over medium heat until thoroughly cooked. Let cool and set aside. Cut into strips.

In a large salad bowl mix greens, apples, walnuts, Bleu Cheese, and cranberries and chicken together. Leave some Bleu Cheese and cranberries for color. Lightly toss salad in Balsamic Dressing. Sprinkle remainder of bleu cheese and cranberries on top for presentation.

Posted by Lisa at 08:37 AM | Comments (3) | TrackBack

July 25, 2008

Popcorn: A Whole Grain Snack

There's so much more to topping popcorn than a little salt. Even butter by itself is boring. And adding plain old Parmesan cheese? Please.

According to The Popcorn Board, a non-profit organization founded in 1998 on behalf of the United States popcorn industry, out of the four most common types of corn - sweet, dent, flint and popcorn - only popcorn pops. Inside each kernel of popcorn is a drop of water surrounded by starch. When heated, the water expands and causes the popcorn's hull to burst, inflating the starch into a puff of popcorn.

A whole grain, popcorn by itself is a nutritious snack. Recent studies have shown that people who regularly ate popcorn had about 250 percent more whole grains and about 22 percent more fiber in their daily diet than those who did not eat it regularly.

There are several ways to complete the popping process, some more nutritious than others. Air popping without oil is the healthiest. A more flavorful option is to use a little bit of healthy oil such as canola oil, which provides healthy fats and is not as expensive as olive oil and other types of oil.

Now that you have healthier popcorn as your base, there's a little more room to experiment on toppings without ruining your waistline during bathing suit season.

Try these recipes from The Popcorn Board:

Sugar and Spice Popcorn

2 quarts air-popped popcorn

2 tablespoons brown sugar

2 teaspoons chili powder

2 teaspoons paprika

2 teaspoons ground cumin

Butter-flavored cooking spray

Combine brown sugar, chili powder, paprika and cumin in a small bowl and mix well. Place cooked popcorn in a bowl; spray lightly with cooking spray and sprinkle with spice mixture. Toss to mix until kernels are coated.

Serves three.

Mediterranean Popcorn

1/3 cup sun-dried tomatoes, packed in oil, drained

3 tablespoons olive oil

2 teaspoons dried mixed Italian herbs (or use fresh herbs: rosemary, basil, oregano)

½ teaspoon salt

3 tablespoons unsalted butter

12 cups air-popped popcorn

½ cup pine nuts

In a food processor or blender, combine the first four ingredients. Process to form a paste. In a small saucepan, melt butter over low heat. Stir in tomato paste. Mix well. Drizzle over popcorn and toss to coat evenly. Toss in pine nuts. Serve immediately.

Serves three.

Posted by Lisa at 07:08 AM | Comments (0) | TrackBack

July 21, 2008

Gyros

My version of an American-style Gyro. One of my favorites.

Makes 4

4 pita breads
½ cup plain yogurt
1 tsp dried mint leaves
1 small cucumber, seeded and chopped (3/4 cup)
1 pound flank steak, trimmed and cut into strips
1 Tbsp lemon juice
½ tsp ground cumin
½ tsp dried oregano
¼ tsp black pepper
2 cloves garlic, crushed
1 small onion, chopped (1/4 cup)
2 cups shredded lettuce
1 medium tomato, chopped (3/4 cup)

1. Split each pita bread halfway around edge with knife; separate to form pocket.
2. Mix yogurt, mint and cucumber in a small bowl.
3. Heat skillet over medium heat. Add steak and cook for about 4 minutes.
4. Add lemon juice, cumin, oregano, pepper, garlic and onion. Cook until steak is done.
5. Toast pita bread in toaster oven.
6. Fill pitas with steak mixture. Top with yogurt sauce, lettuce and tomato.

Posted by Lisa at 07:05 AM | Comments (0) | TrackBack

June 18, 2008

Meatless Meals

Lemon Basil Pasta with Summer Squash

2 oz dry whole wheat penne
1/2 chopped zucchini
1/2 cup chopped yellow squash
1/2 cup canned white beans, rinsed and drained
1 lemon, juiced
1/4 cup chopped fresh basil
1 Tbsp olive oil
1 Tbsp Parmesaen cheese

Boil pasta and drain. Toss remaining ingredients

Two-cheese and Artichoke Flatbread Pizza with Garden Salad

1 whole grain flatbread
1/4 cup jarred pizza sauce
1/2 cup canned artichoke hearts, chopped
2 Tbsp Parmesaen cheese
1/4 cup part-skim mozzarella
3 cups mixed salad greens
2 Tbsp pine nuts
2 Tbsp light Italian dressing

Preheat oven to 350 degrees. Bake flatbread on cookie sheet for 7 mins. Top with sauce, artichokes and cheeses. Bake for additional 12 mins. Toss together the greens, pine nuts and dressing

Posted by Lisa at 06:08 PM | Comments (0) | TrackBack

June 15, 2008

Zucchini and Yellow Squash Medley

1Tbsp olive oil
1/2 cup chopped onion
1 Large zucchini cut into 1 inch cubes
1 large yellow squash, cut into 1 inch cubes
2 garlic cloves minced
1/2 cup halved cherry tomatoes
1 tsp Italian seasoning
salt and pepper to taste
1/4 cup reduced fat feta cheese

1. Preheat oven broiler. Heat oil in a large skillet medium high heat. Add the onion, and saute for 3 mins. Add zucchini and squash, and saute for 5-6 mins. Add the garlic and saute for 2 more mins.
2. Add the tomatoes, seasoning and salt and pepper. Transfer mixture to a casserole dish. Sprinkle with feta cheese.
Broil the casserole for a few mins. until the cheese melts.

Serving : 1/2 cup (makes 4 servings)
kcal 90, fat 5g, sat fat 1.3g, cholesterol 0mg, sodium 130mg, carb 9 g, fiber 3 g, protein 4g

Posted by Lisa at 09:54 AM | Comments (0) | TrackBack

May 03, 2008

Fresh Herbs: Cilantro

An herb with wide delicate lacy green leaves and a pungent flavor. The seed of the cilantro plant is known as coriander. Although cilantro and coriander come from the same plant, their flavors are very different and cannot be substituted for each other.

Season: available year-round

How to select: Easily confused with flat-leaf parsley in appearance, so be sure to sniff carefully. Look for a bunch with unwilted leaves in medium green. Found fresh year round in most markets.

How to store: Store in refrigerator with cut ends in a jar of water and leaves loosely covered with a plastic bag for several days. Change water every 2 days. Or store in a plastic bag for a week.

How to prepare: Wash and pat dry before using, as the leaves attract sand.

Matches well with: avocado, chicken, fish, ice cream, lamb, lentils, mayonnaise, peppers, pork, rice, salads, salsas, shellfish, tomatoes, yogurt

Fresh Tomato-Pineapple Salsa

Ingredients:
4 cups diced tomatoes
1 cup finely diced pineapple
1 cup sliced green onions
1 whole jalapeno chile, seeded and chopped finely
1/4 cup chopped fresh cilantro
2 cloves garlic, chopped finely
1/4 cup fresh lemon juice

Combine all ingredients and mix gently. Serve salsa with grilled fish or chicken. Also makes a great dip for fresh tortilla chips or pita chips.

Garbanzo Corn Salad

Ingredients:
12 ounces fresh or frozen corn
2 Tablespoons olive oil
2 Jalapeno or other hot peppers, grilled, peeled and chopped
1 medium sweet onion, chopped
8 tomatillos, chopped
1/2 cup cider vinegar
1/2 Teaspoon black pepper
1 red or green bell pepper, chopped
1 16 ounce can Garbanzo Beans
1 cup chopped cilantro

Sauté corn in the olive oil for 5 minutes. Add hot pepper, onions, tomatillos and vinegar to corn and simmer for 10 minutes. Remove from heat and add the black pepper, red bell pepper and garbanzo beans. Chill at least 4 hours. Add minced cilantro just before serving.

Posted by Lisa at 09:24 AM | Comments (0) | TrackBack

April 26, 2008

Pico de Gallo Pork Loin

There's nothing like a slow cooked Mexican meal. Mix together before work, come home to a great smelling house and dinner ready to enjoy.

1 tsp each of cumin, paprika, chili powder, black pepper
1/2 tsp salt
1 1/2 pounds pork tenderloin
1 medium red onion, diced
1-2 jalapeno chile peppers, seeded and diced
1 1/2 cups tomatoes, fresh or canned
1/3 cup fresh lime juice (about 1 lime)
1 cup low-sodium chicken broth
6 whole wheat tortillas
1/4 cup cilantro, for garnish
6 Tbsp fat free plain yogurt, for garnish

1. In a small bowl, combine the spices and salt. Rub mixture over the entire tenderloin. Place onion and peppers in a large slow cooker.
2. Lay tenderloin over the onion bed and cover with tomatoes. Drizzle lime juice over meat and add broth.
3. Cover and cook on low for 6-8 hours. When pork is fork-tender, turn off the heat and shred. Mix with vegetables. Serve with tortillas and top with cilantro and yogurt.

Serves 6
Per serving: 265 kcal, 32g protein, 27g carb, 6g fat, 2g sat fat, 76mg cholesterol, 3g fiber, 524mg sodium

Posted by Lisa at 09:31 AM | Comments (0) | TrackBack

April 22, 2008

Orange Sesame Salmon

Here's another good salmon recipe. I used spinach instead of asparagus, because I have a huge bag in the fridge. I added it in with the rice. The orange zest and orange juice are a great combination with the salmon and the rice.

2 Tbs olive oil
2 10 oz. skinless salmon fillets, halved
2 cloves garlic, finely chopped
1 bunch fresh asparagus, stems removed and cut in 1/2 " pieces
1/2 cup orange juice
2 Tbsp brown sugar
2 tbsp soy sauce
Zest of 1 orange
2 cups low sodium chicken broth
2 cups dry instant brown rice
2 Tbsp toasted sesame seeds

1. In a large, deep nostick skiller with a lid, heat oil on medium. Add salmon and sprinkle with garlic. Cook for 2 minutes, turn and cook an additional 2 minutes.
2. Add asparagus, orange juice, sugar, and soy sauce to skillet. Bring to a boil. Cover, reduce heat, and simmer 3 to 5 minutes, until salmon is flaky and asparagus is fork-tender.
3. Transfer only the salmon to a serving platter and cover with foil to keep warm. Gently stir orange zest into the pan. Add broth and bring to a boil. Remove from heat, stir in rice, and cover. Allow to stand for 5 minutes.
4. Fluff rice with a fork and return salmon to top the rice. Sprinkle with sesame seeds.

Serves 6
Per serving: 472 kcal, 28g protein, 58g carb, 15g fat, 2g sat fat, 54mg cholesterol, 4g fiber, 254mg sodium

Posted by Lisa at 08:03 AM | Comments (0) | TrackBack

March 28, 2008

Green Beans with Pears

Elegant and sweet, a lighter version on a classic side dish.

2 lbs. French green beans, ends trimmed
1/4 cup extra-virgin olive oil
3-4 Tbs. balsamic vinegar
1 cup finely chopped basil leaves
2-3 sprigs fresh parsley
2-3 shallots, minced
2-3 cloves garlic, minced
Grated zest of 1 fresh lemon
4 small, ripe pears, halved and thinly sliced lengthwise
1 cup coarsely chopped walnut pieces, toasted

1. Bring a pot of water to boil and cook beans for 5-6 minutes or until crisp-tender. Drain well and set aside.
2. For the dressing, whisk oil, vinegar, basil, parsley, shallots, garlic, and lemon zest until smooth. Place beans, pears, and walnuts in a mixing bowl. Toss gently with dressing and transfer to a serving bowl.

Serves 8
Per serving: 226 calories, 5g protein, 23g carb, 15g fat, 2g sat fat, 0mg cholesterol, 6g fiber, 62mg sodium

Posted by Lisa at 08:54 PM | Comments (0) | TrackBack

February 24, 2008

Homemade Granola Bars

Bars of every make and model are causing gridlock in the supermarket aisles.

There are energy bars, cereal bars, breakfast bars and snack bars. Some are yogurt-covered, others are studded with bits of toffee or chocolate. Still others are designed as a meal replacement.

But buyer beware: Your favorite "healthy" granola bar may actually be a hybrid candy bar fueled by sugar, saturated fats and trans fats.

According to calorie-count.com, a typical 1.5-ounce soft granola bar with chocolate chips contains 181 calories, 7.1 grams of fat (4.4 grams saturated) and 117 milligrams of sodium.

These homemade granola bars also are soft and chewy and sprinkled with mini chocolate chips. But there's a difference: They're heavy on whole grains and light on fat and sodium.

Storage tip: Wheat germ is very oily and goes rancid quickly. Store in the refrigerator after opening.

2 cups old-fashioned rolled oats

½ cup wheat germ

2 cups crispy rice cereal

1 cup nonfat dry milk powder

1 teaspoon cinnamon

Pinch salt

2 tablespoons canola oil

4 egg whites, lightly beaten

1/3cup honey

¼cup mini chocolate chips

Preheat oven to 325 degrees. Line a 9-by-13-inch pan with aluminum foil. Combine all ingredients in a large bowl. Stir well, using hands if necessary, and be sure all ingredients are evenly moist. Press mixture firmly into the prepared pan using the back of a spatula.

Bake 18 to 22 minutes or until nicely browned. Place on rack to cool. While pan is slightly warm, carefully cut into small bars.

Store in a sealed container for up to a week or place in plastic freezer bags and freeze.

Makes 22 bars.

Per bar: 107 calories (23 percent from fat), 3 grams total fat (1 gram saturated), 1 milligram cholesterol, 16 grams carbohydrates, 4 grams protein, 1 milligram cholesterol, 61 milligrams sodium, 1 gram dietary fiber.

Posted by Lisa at 12:13 PM | Comments (1) | TrackBack

November 26, 2007

Dinner My Way: Salmon

Dinner My Way makes a similar dish with a pineapple salsa. It tasted pretty good - I'm always open to trying new salmon recipes. My husband thought the salsa tasted a little too much like ketchup - which it did have a strong tomato-y taste. I found this recipe and tried it recently. I added lemon pepper to the salmon as well, but the chili powder was a nice addition too. The pineapple adds a sweetness to the fish as the jalapeno gives it a good kick. Great combination of flavors!

Salmon with Pineapple-Jalapeno Relish

2 cups chopped pineapple
1/4 cup finely chopped red onion
1/4 cup finely chopped red bell pepper
1 tablespoon fresh lemon juice
1 finely chopped seeded jalapeño pepper
1/2 teaspoon salt, divided
Cooking spray
1 teaspoon chili powder
1/4 teaspoon black pepper
4 (6-ounce) salmon fillets

Combine the 1st 6 ingredients in a bowl. Heat a large skillet over medium-high heat. Coat with cooking spray. Combine the chili powder and pepper and sprinkle over the fish. Add fish to the pan, skin side up. Cook for 4 minutes on each side or until fish flakes with a fork. Serve with pineapple relish.

Posted by Lisa at 07:09 AM | Comments (0) | TrackBack

October 31, 2007

Make the Most of Garlic

Cooks take note: the way garlic is treated in the kitchen can affect its cancer-fighting properties.

Although a recent study showed that less than one clove a day may cut prostate-cancer risk in half, and other research links garlic to a lowered incidence of stomach, colon and possibly breast cancers, that all depends on its preparation.

Garlic’s active agents—allyl sulfide compounds—are produced when the clove is chopped or crushed. This breaks the cell walls and starts a cascade of chemical reactions (which also produce garlic’s characteristic smell) leading to the desired sulfides. But heating the garlic immediately after chopping inactivates a crucial enzyme in the chemical chain.

Chopped garlic tossed directly into hot oil, or whole garlic cooked without crushing (or at least cutting off the top), will still impart the desired taste, but little or no cancer-fighting benefits. Once the compounds develop, however, they are quite stable and will withstand the heat of cooking. Best advice: Crush or chop the cloves, then let them sit for 10 or 15 minutes while you prepare other ingredients. This will give the anticancer compounds a chance to form.

Garlic you buy in jars, already chopped, may be just as healthful. Compounds remained active after storing shopped garlic in the freezer for weeks.

Posted by Lisa at 07:19 AM | Comments (0) | TrackBack

October 08, 2007

What's For Dinner? Salmon

Another tasty salmon recipe! We made this very quick and easy meal last night Recommended for those who don't like a fishy salmon taste. A slightly sweet, simple glaze complements the fish.

Salmon:
4 (6-ounce) salmon fillets (about 1 inch thick)
1 1/2 teaspoons minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Glaze:
1/4 cup apricot nectar
1/4 cup apricot preserves

1 tablespoon Dijon mustard
1 1/2 teaspoons white wine vinegar
1 1/2 teaspoons honey
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Remaining ingredient:
Cooking spray
Preparation
Prepare grill.

To prepare fish, sprinkle fillets evenly with garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover and refrigerate 15 minutes.

To prepare glaze, combine nectar and next 6 ingredients (through 1/4 teaspoon pepper) in a small saucepan; bring to a boil. Reduce heat, and simmer until reduced to 1/4 cup (about 10 minutes). Remove from heat; set aside.

Place fillets, skin side up, on a grill rack coated with cooking spray. Grill 2 minutes; carefully turn over, and grill 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Brush each fillet with 1 tablespoon glaze; grill 30 seconds.
Yield

4 servings (serving size: 1 fillet)
Nutritional Information

CALORIES 342(34% from fat); FAT 13.1g (sat 3.1g,mono 5.7g,poly 3.2g); PROTEIN 36.4g; CHOLESTEROL 87mg; CALCIUM 25mg; SODIUM 482mg; FIBER 0.2g; IRON 0.7mg; CARBOHYDRATE 18.1g

Posted by Lisa at 07:35 AM | Comments (0) | TrackBack

September 23, 2007

Helpful Hints for Quick Cooking

No one wants to spend all day in the kitchen. Cooking can be as easy as 1 2 3 with these helpful tips:

1. The French phrase mise en place means having everything ready beforehand. If the ingredients are chopped and measured before you start - it makes preparing the dish much much easier!

2. Instead of dirtying another bowl - use ziplock bags for marinades. Pour and spoon in the ingredients and then add the meat to refrigerate. Throw it out when your done for an easy clean up.

3. Waiting for the water to boil can set you back several minutes when trying to cook a quick meal. Speed up the process by starting with warm tap water in the pot. Don't forget the lid on top to save even more time.

Posted by Lisa at 09:47 AM | Comments (0) | TrackBack

September 13, 2007

Waldorf Salad a La Healthy

Fruits and veggies. More matters.

This salad is full of fiber, vitamins, calcium and omega-3 fats...and flavor! All it takes is a few alterations to make any recipe healthy!

2 medium Granny Smith apples, cored and diced
1 large crisp red apple, such as Fuji, cored and diced
¾ cup chopped celery
¼ cup of dried fruit, such as blueberries, tart cherries, cranberries
½ cup low fat or nonfat plain yogurt
1 Tbsp lemon juice
½ cup chopped walnuts (or slivered almonds)
¼ cup nuts for garnish

Combine apples, celery, dried fruit and lemon juice in a small bowl. Stir in the yogurt and nuts. Spoon into individual serving bowls and top with additional nuts.

Posted by Lisa at 07:30 AM | Comments (0) | TrackBack

August 31, 2007

BBQ Corn on the Cob

This is an excellent way to prepare fresh corn on the barbecue and it
is so easy. The outside of the husks will blacken slightly but the
corn will be excellent. Serve this with any barbecued meat for a
healthy quick meal.

4 ears of corn

Start barbecue grill. When hot, place unshucked corn directly on
grill over high heat. Close hood and cook for 15 minutes turning corn
several times while cooking. Remove corn and let sit until cool
enough to handle. Pull down husks and use as a handle.

Makes 4 servings; Each Serving: 1 ear of corn; calories 136, total fat 1g, saturated fat 0g,
cholesterol 0mg, sodium 5mg, total carbohydrate 28g, dietary fiber
3g, protein 4g

Posted by Lisa at 07:05 AM | Comments (0) | TrackBack

June 15, 2007

Nuts - An accent, not an ingredient

Nuts are high in fat and calories, which has led many Americans to shun them, but they are "good" fats -- monounsaturated and polyunsaturated, not artery-clogging saturated fat. The key to incorporating nuts into a healthful diet is moderation and portion size. A serving of 1 ounce equals 157 pine nuts; 49 pistachios; 24 almonds; 20 hazelnuts; 20 pecan halves; 18 cashews; 14 walnut halves; and 10-12 macadamias. Brazil nut fans get the fewest per serving, six to eight.

Smoked Turkey, Grape & Pecan Salad

This recipe is from "Sensational Salads" by Barbara Scott-Goodman (Stewart, Tabori & Chang, $22.50). Smoked ham or chicken can substitute for the turkey.

* 3/4 pound smoked turkey, about 1/2-inch thick, cut into 2-inch julienne
* 1 cup green seedless grapes, halved
* 1 cup red seedless grapes, halved
* 1/2 cup toasted pecans
* 6 cups mixed salad greens

For the vinaigrette:

* 1 tablespoon Dijon-style mustard
* 2 tablespoons premium sherry vinegar
* 1/3 cup extra-virgin olive oil
* Freshly ground black pepper, to taste

Put the turkey, grapes and half of the pecans in a large bowl and gently toss. Put the greens in a separate large bowl.

To make the vinaigrette: In a small bowl, whisk together the mustard and vinegar. Slowly add the olive oil, whisking constantly, until combined. Season with pepper.

Pour half of the vinaigrette over the turkey mixture and toss gently to mix well. The mixture can be prepared and chilled up to this point for a few hours.

At serving time, pour the remaining vinaigrette over the salad greens and toss. Arrange the greens on a large platter or 6 individual plates and top with the turkey mixture. Garnish with the remaining pecans.

Makes 6 servings.

Baby Greens with Tiny Tomatoes,
Fresh Herbs and Toasted Pistachios

This recipe is from "The South Beach Diet Taste of Summer Cookbook" by Arthur Agatston, M.D. (Rodale, $28.95).

* 1/2 cup unsalted shelled pistachios, toasted
* 6 ounces mixed baby greens (6 cups)
* 1 1/2 cups cherry tomatoes, halved
* 1 medium-size cucumber, thinly sliced
* 1/4 cup basil leaves, roughly chopped
* 1/4 cup mint leaves, roughly chopped
* 1 tablespoon extra-virgin olive oil
* 2 teaspoons sherry vinegar
* 1/4 teaspoon salt
* 1/8 teaspoon freshly ground pepper

Chop the toasted pistachios.

In a large bowl, combine the greens, tomatoes, cucumber, basil and mint. Add the oil, vinegar, salt and pepper, and toss to coat. Divide the salad among 4 plates, sprinkle with the pistachios, and serve.

Makes 4 servings, 2 cups each.

Posted by Lisa at 07:34 AM | Comments (0) | TrackBack

June 03, 2007

Easy Grilled Salmon

I'm always looking for new salmon recipes...I saw this on the Food Network one morning as I was running on the treadmill. A great way to get 2 fish meals in a week!

Grilled Salmon Steaks with Chipotle-Ponzu Sauce and Grilled Green Beans

Cooking spray
6 (5-ounce) salmon steaks
Salt and ground black pepper
2 cups fresh green beans
1/2 cup orange juice
1/4 cup fresh lemon juice
1/4 cup reduced-sodium soy sauce
1 tablespoon chopped shallot
2 teaspoons finely grated fresh ginger
2 teaspoons minced chipotle chiles in adobo sauce
1 clove garlic

Coat an outdoor grill or stovetop grill pan with cooking spray and preheat to medium-high.

Season both sides of salmon with salt and black pepper. Grill salmon steaks 5 minutes per side for medium-rare. Arrange green beans on grill alongside salmon. Grill 10 minutes, until crisp-tender, turning frequently.

Meanwhile, in a blender, combine remaining ingredients and puree until smooth. Serve 4 of the salmon steaks with green beans on the side and ponzu sauce drizzled over top. Reserve remaining salmon steaks for another recipe like...

Bowties with Pancetta, Grilled Salmon and Artichokes

1 pound bowtie (farfalle) pasta
2 teaspoons olive oil
1/2 cup diced pancetta
1 cup reduced-sodium vegetable or chicken broth
2 reserved grilled salmon steaks, cut into 2-inch pieces
1 cup quartered oil-packed artichoke hearts
2 tablespoons chopped fresh parsley leaves
1 teaspoon cracked black peppercorns

Cook pasta according to package directions. Drain and transfer to a large bowl.

Meanwhile, heat oil in a large skillet over medium heat. Add pancetta and cook 3 minutes, until golden and crisp. Stir in broth, salmon and artichokes and bring to a simmer. Remove from heat and stir in parsley. Stir mixture into bowties. Season, to taste, with salt and black pepper.

Posted by Lisa at 08:10 PM | Comments (0) | TrackBack

May 31, 2007

Loins are Lean

Tenderloin, top loins, sirloins...anything with loin in the name is a lean meat. Of course, if you can trim any extra fat off the edges, you can make it even leaner. Here's a fairly non-technical recipe which turned out to be very tasty!

Pork Tenderloin with a Mushroom Wine Sauce

3 small pork tenderloins, about 1 1/2 pounds total
2 t salt
1/2 t fresh ground pepper
1/4 t each of ground ginger and grated nutmeg
1/2 t ground sage

Roll tenderloins in above
Coat pan in olive oil
Cook tenderloins until rare, about 5-10 minutes total, then remove and put in oven at 275 (but be careful to not overcook, should be med rare when finally done.)
Put mushrooms in pan and cook, adding small amt of oil if necessary
Add 1/2 cup red wine or port wine, and reduce
Add 1 cup chicken broth and reduce
Add apricot preserve or jelly and mix
Sauce should be moderately thick

Posted by Lisa at 07:36 AM | Comments (0) | TrackBack

May 29, 2007

Healthy In A Hurry

Putting a nutritious meal on the table in a hurry depends on a few easy-to-follow guidelines. Follow these 5 simple steps to make your kitchen the hub of healthy in a hurry.

Plan ahead.

1. Take a few moments over the weekend or one weeknight to plan out your meals for the coming days. If you wait until you get home from work on Tuesday to figure out what’s for dinner chances are you’ll open a box or order in pizza or Chinese.

2. Make a detailed shopping list, grouping what you need based on the layout of your favorite market and how you like to work your way through it. This saves time and stress because you avoid backtracking from the dairy section to the produce department for the forgotten onions.

3. Cook extra on more leisurely days. Some foods can easily be cooked in larger volumes and kept refrigerated or frozen in anticipation of days when time is really short.

4. Blanch plenty of fresh vegetables, such as green beans and broccoli, at the beginning of the week and store them in resealable bags for up to five days. Quickly rewarmed or sautéed and then seasoned, these make for almost-instant side dishes.

5. Make your own precut vegetables. The next time you’re chopping an onion, consider preparing two and putting the second in a sealable bag for tomorrow’s dinner. Or slice up a second head of broccoli or cauliflower and keep the florets in the freezer (for a few months). You wouldn’t use frozen vegetables in a recipe that showcases fresh ones, but you can take them right from the freezer to your skillet for any cooked dish.

Posted by Lisa at 07:11 AM | Comments (0) | TrackBack

May 15, 2007

Quick and Easy Guacamole

I never really liked avocado (actually never even tasted an avocado) until I moved to California. Try this quick and easy guacamole recipe for a healthy, tasty serving of monounsaturated fats.

Place the following ingredients in a food processor: avocado, tomato, onion, black olives and a little lemon juice. Process until desired consistency - I prefer a little on the chunky side. Serve with baked tortilla chips. Or make your own by slicing a whole wheat tortilla into triangles, spray with cooking spray and broil until crispy. Enjoy!

Posted by Lisa at 11:13 AM | Comments (0) | TrackBack

May 14, 2007

Seven guidelines for eating the Mediterranean way

1. Eat more whole foods and fewer processed foods.
2. Use unsaturated fats, particularly monounsaturated fats like olive oil, for cooking and flavoring foods, and for salad dressings.
3. Eat an abundance of vegetables, especially leafy greens, every day.
4. Eat more servings of fruits, grains and legumes than animal-based foods, and include low-fat or fat-free dairy products.

5. Serve beans and fish as your main protein sources.
6. Make small amounts of meat an occasional treat, rather than a daily staple.
7. Enjoy nuts, such as almonds, peanuts and walnuts, regularly, in moderate amounts.

Mushroom Portobello Burger

This mushroom sandwich comes topped with a luscious Greek-style salad. Make it a meal: Serve with cucumber spears and a glass of Firestone Gew?rztraminer.

Makes 4 servings

1 clove garlic, minced
1/2 teaspoon kosher salt
2 tablespoons extra-virgin olive oil, divided
4 portobello mushroom caps, stems and gills removed
4 large slices country-style sourdough bread, cut in half
1/2 cup sliced jarred roasted red peppers
1/2 cup chopped tomato
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons chopped pitted Kalamata olives
1 tablespoon red-wine vinegar
1/2 teaspoon dried oregano
2 cups loosely packed mixed baby salad greens

1. Preheat grill to medium-high.
2. Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.
3. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.
4. Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.
5. Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.

NUTRITION INFORMATION: Per serving: 301 calories; 11 g fat (2 g sat, 7 g mono); 3 mg cholesterol; 40 g carbohydrate; 10 g protein; 4 g fiber; 795 mg sodium; 691 mg potassium.
Nutrition bonus: Selenium (44% daily value), Folate (33% dv), Vitamin A (25% dv), Potassium (20% dv).

Greek Dinner Salad

3 tablespoons nonfat plain yogurt
3 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
2 tablespoons chopped fresh mint
1 clove garlic, minced
1 teaspoon honey
1/2 teaspoon salt
1 medium zucchini, finely diced
1 large red bell pepper, finely diced
1 bunch radishes, finely diced
1 15-ounce can chickpeas, rinsed
4 large Boston lettuce leaves, for serving

1. Whisk yogurt, mayonnaise, lemon juice, mint, garlic, honey and salt in a small bowl until creamy.
2. Toss zucchini, bell pepper, radishes and chickpeas in a large bowl. Pour the dressing over the vegetables; toss gently. To serve, spoon into lettuce leaves, using them as cups.

NUTRITION INFORMATION: Per serving: 202 calories; 4 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 35 g carbohydrate; 7 g protein; 7 g fiber; 585 mg sodium; 522 mg potassium.
Nutrition bonus: Vitamin C (180% daily value), Vitamin A (70% dv), Folate (29% dv), Iron (15% dv), Potassium (15% dv).

Posted by Lisa at 07:59 PM | Comments (0) | TrackBack

April 20, 2007

Super Salads!

Quick and easy salads for every taste or craving...and...more fruits and vegetables!

Mixed Greens with Grapes and Feta

Contrasting sweet grapes with savory feta cheese and crisp, colorful greens, this salad makes an elegant first course.

Makes 8 servings, about 1 1/2 cups each

Dressing
1/4 cup extra-virgin olive oil
2 tablespoons red-wine vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste

Salad
8 cups mesclun salad greens (5 ounces)
1 head radicchio, thinly sliced
2 cups halved seedless grapes (about 1 pound), preferably red and green
3/4 cup crumbled feta or blue cheese

1. To prepare dressing: Whisk (or shake) oil, vinegar, salt and pepper in a small bowl (or jar) until blended.
2. To prepare salad: Just before serving, toss greens and radicchio in a large bowl. Drizzle the dressing on top and toss to coat. Divide the salad among 8 plates. Scatter grapes and cheese over each salad; serve immediately.

NUTRITION INFORMATION: Per serving: 135 calories; 10 g fat (3 g sat, 6 g mono); 13 mg cholesterol; 9 g carbohydrate; 3 g protein; 1 g fiber; 239 mg sodium.

Romaine, Red Onion and Orange Salad

Sweet oranges and sharp red onion perk up romaine lettuce in this colorful salad.

Makes 4 servings

1 small red onion, thinly sliced
2 navel oranges
1/3 cup orange juice
2 tablespoons extra-virgin olive oil
2 teaspoons Dijon mustard
1 small clove garlic, minced
Pinch of sugar
Salt & freshly ground pepper to taste
4 cups washed, dried and torn romaine lettuce or escarole

1. Soak onion slices in cold water for 10 minutes; drain. With a sharp knife, peel oranges, removing white pith. Slice.
2. Whisk together orange juice, oil, mustard, garlic, sugar, salt and pepper in a salad bowl. Add lettuce, onions and orange slices; toss well.

NUTRITION INFORMATION: Per serving: 131 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 16 g carbohydrate; 2 g protein; 3 g fiber; 111 mg sodium; 345 mg potassium.

Baby Spinach Salad with Raspberry Vinaigrette

4 Servings, 1 1/2 cups each

6 cups prewashed baby spinach
1 small red bell pepper, thinly sliced
1 nectarine, cut into 1-inch chunks
3 tablespoons Raspberry Vinaigrette (recipe follows)

Combine spinach, bell pepper and nectarine in a large bowl; toss with Raspberry Vinaigrette.

NUTRITION INFORMATION: Per serving: 60 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 6 g carbohydrate; 2 g protein; 2 g fiber; 65 mg sodium; 347 mg potassium.

Raspberry Vinaigrette

Makes 3/4 cup, for 16 servings

1/3 cup canola oil
1/4 cup raspberry vinegar or red-wine vinegar
3 tablespoons orange juice
1/4 teaspoon salt
Freshly ground pepper to taste

Add oil, vinegar, orange juice, salt and pepper to a jar with a tight-fitting lid; shake well to combine.

NUTRITION INFORMATION: Per serving: 44 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 0 g carbohydrate; 0 g protein; 0 g fiber; 38 mg sodium; 6 mg potassium.

Banana-Kiwi Salad

Put away any preconceived notions of Grandma's fruit salad. This unusual combination of tropical fruit in a savory shallot vinaigrette will have you dreaming of the tropics.

Makes 4 servings

2 tablespoons lime juice
1 tablespoon canola oil
1 tablespoon minced shallot
2 teaspoons rice vinegar
1 teaspoon honey
1/4 teaspoon salt
Pinch of cayenne pepper, or to taste
4 kiwis, peeled and diced
2 firm ripe bananas, cut diagonally into 1/2-inch-thick slices
1/2 cup diced red bell pepper
2 tablespoons thinly sliced fresh mint
2 tablespoons chopped cashews, toasted (see Tip)

Whisk lime juice, oil, shallot, vinegar, honey, salt and cayenne in a medium bowl. Add kiwis, bananas, bell pepper and mint; toss to coat. Serve sprinkled with cashews.

NUTRITION INFORMATION: Per serving: 170 calories; 6 g fat (1 g sat, 3 g mono); 0 mg cholesterol; 30 g carbohydrate; 3 g protein; 5 g fiber; 151 mg sodium.

Posted by Lisa at 04:38 PM | Comments (0) | TrackBack

April 14, 2007

One Potato, Two Potatoes...

Potatoes may be one of America's best-loved vegetables, and not merely because French fries are the only kind some people knowingly consume. Even among those of us who eat -- and enjoy -- a variety of vegetables, potatoes rank as favorites. The reasons boil down to these: comfort, ease, and versatility. Plus, of course, flavor. The tuber tastes good. And it couldn't be simpler to prepare -- whether baked, roasted, boiled, or mashed. They need little in the way of cleaning and prepping.

As for versatility, you can do a lot of things with potatoes, and easily. In addition to the basic approaches, they can be turned into a soup, salad, or side dish; thrown into a stew; formed into cakes; and flattered with a seemingly endless array of seasonings and pairings. Adaptability is the advantage of their neutrality and probably the reason why so many standard cookbooks have more options for potatoes than for any other vegetable.

Parmesan Mashed Potatoes
4 cups cubed peeled baking potato (about 1 1/2 pounds)
1 garlic clove, sliced
3/4 cup 1% low-fat milk
2 tablespoons grated Parmesan cheese
1 tablespoon stick margarine or butter
1/2 teaspoon salt
1/8 teaspoon pepper

Place potato and garlic in a medium saucepan; add water to cover. Bring to a boil; cover, reduce heat, and simmer 25 minutes or until tender. Drain. Return potato to pan. Add milk and remaining ingredients; mash with a potato masher.

Yield: 4 servings (serving size: 1 cup)

CALORIES 176 (21% from fat); FAT 4.2g (sat 1.4g,mono 1.6g,poly 1g); PROTEIN 5.7g; CHOLESTEROL 4mg; CALCIUM 104mg; SODIUM 405mg; FIBER 2.4g; IRON 1.2mg; CARBOHYDRATE 29.5g

Parsley Red Potatoes
2 teaspoons olive oil
1 garlic clove, minced
2 cups small red potatoes, quartered
1 1/2 tablespoons chopped fresh parsley
1/4 teaspoon salt
Dash of crushed red pepper

Heat oil in a medium nonstick skillet over medium heat. Add garlic; cook 1 minute, stirring frequently. Add potatoes; cook 18 minutes or until tender, stirring frequently. Stir in parsley, salt, and pepper.

Yield: 2 servings (serving size: 1 cup)

CALORIES 162 (26% from fat); FAT 4.7g (sat 0.7g,mono 3.3g,poly 0.5g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 18mg; SODIUM 304mg; FIBER 2.5g; IRON 1.4mg; CARBOHYDRATE 27.7g

Brown Sugar-Glazed Sweet Potato Wedges

1/4 cup unsalted butter
3/4 cup packed dark brown sugar
1/4 cup water
1 teaspoon salt
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1 (3-inch) cinnamon stick
4 pounds sweet potatoes, peeled, cut in half crosswise, and cut into 1/2-inch wedges
Cooking spray

Preheat oven to 400°.

Melt butter in a medium saucepan over medium heat. Add sugar, water, salt, nutmeg, ginger, and cinnamon; bring to a simmer. Cook 5 minutes, stirring frequently. Discard cinnamon stick. Combine sugar mixture and potato wedges in a large bowl; toss well to coat. Arrange potato mixture on a large jelly-roll pan coated with cooking spray. Bake at 400° for 40 minutes or until tender, stirring after 20 minutes.

Yield: 12 servings (serving size: 2/3 cup)

CALORIES 182 (19% from fat); FAT 3.9g (sat 2.4g,mono 1.1g,poly 0.2g); PROTEIN 1.7g; CHOLESTEROL 10mg; CALCIUM 44mg; SODIUM 211mg; FIBER 3g; IRON 0.8mg; CARBOHYDRATE 36.1g

Posted by Lisa at 09:57 AM | Comments (0) | TrackBack

April 08, 2007

Spring Chicken

Tired of chicken and rice? This saucy chicken and creamy risotto is full of flavor and a great way to kick it up a notch!

Chicken with Lime Sauce
This silky sauce coats the chicken with rich, tangy flavor. Substitute lemon if you don't have a lime on hand. For a splash of color, garnish with chopped parsley or chives. Total time: 40 minutes.

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 tablespoon brown sugar
3 tablespoons lime juice, divided
2 teaspoons Dijon mustard
2 tablespoons water
1 teaspoon cornstarch
1 tablespoon butter

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken with salt and pepper.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Remove from pan; keep warm.

Add chicken broth, sugar, 2 tablespoons juice, and mustard to pan; cook over medium heat, scraping pan to loosen browned bits.

Combine water and cornstarch in a small bowl. Add cornstarch mixture to pan; stir well with a whisk. Bring to a boil over medium-high heat; cook 1 minute or until sauce thickens slightly. Whisk in remaining 1 tablespoon lime juice and butter, stirring until butter melts. Return chicken to pan; simmer 2 minutes or until chicken is thoroughly heated.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

NUTRITION PER SERVING
CALORIES 260(26% from fat); FAT 7.5g (sat 2.7g,mono 3.1g,poly 0.8g); PROTEIN 40.7g; CHOLESTEROL 106mg; CALCIUM 32mg; SODIUM 382mg; FIBER 0.1g; IRON 1.8mg; CARBOHYDRATE 5.4g

Spring Risotto
Fava beans must be shelled twice. First they're removed from their pods, then blanched, cooled slightly, and pinched to remove the outer skins. Fresh beans taste the best, but canned fava beans will also work when fresh are out of season. Look for sun-dried tomato paste with the other tomato products in the supermarket.

6 cups boiling water, divided
1 cup dried morels
2 pounds unshelled fava beans
5 cups fat-free, less-sodium chicken broth
1 tablespoon olive oil
2 cups thinly sliced leek (about 3 large)
2 garlic cloves, minced
2 cups Arborio rice
2 tablespoons sun-dried tomato paste
1 cup dry white wine
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/3 cup sliced green onions
3/4 cup (3 ounces) finely grated fresh Romano cheese

Combine 3 cups of boiling water and morels in a bowl; cover and let stand for 30 minutes. Drain mushrooms; rinse with cold water. Drain and chop.

Remove beans from pods; discard pods. Place beans in a medium saucepan with remaining 3 cups boiling water; cook beans 1 minute. Rinse with cold water. Drain; remove outer skins from beans. Discard skins.

Bring broth to a simmer in a medium saucepan (do not boil). Keep broth warm over low heat.

Heat olive oil in a large saucepan over medium-high heat. Add leek and garlic; sauté 2 minutes or until leek is tender. Add rice and tomato paste; cook 2 minutes, stirring constantly. Stir in wine, salt, and pepper; cook 1 1/2 minutes or until liquid is absorbed. Stir in 1 cup broth; cook about 2 1/2 minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining broth, 1 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in morels and beans; cook for 30 seconds or until thoroughly heated. Stir in green onions. Sprinkle each serving with cheese.

Yield: 8 servings (serving size: 1 cup risotto and 1 1/2 tablespoons cheese)

NUTRITION PER SERVING
CALORIES 238(22% from fat); FAT 5.9g (sat 2.2g,mono 2.9g,poly 0.4g); PROTEIN 9.9g; CHOLESTEROL 11mg; CALCIUM 135mg; SODIUM 648mg; FIBER 1.6g; IRON 2.6mg; CARBOHYDRATE 29.7g

Posted by Lisa at 06:45 PM | Comments (0) | TrackBack

March 09, 2007

Enova Oil

A mixture of soybean and canola oil which has been chemically modified to include more diacylglycerides.
Traditional cooking oils consist mostly of fat molecules called triacylglycerols, or TAGs, with a small amount of diacylglycerols, or DAGs. TAGs carry three fatty acids on a backbone molecule; DAGs carry two fatty acids in the first and second positions on the backbone (1,2 DAGs) or in the first and third positions (1,3 DAGs). Your body breaks down Enovaâ„¢ oil and traditional TAG oils exactly the same way and absorbs the resulting fatty acids into the intestine.
Your body breaks down the fat in foods into components the intestine can absorb. These components are called fatty acids. Then the intestine rebuilds the fatty acids into fat molecules and combines them into packets that are sent to the bloodstream, to be stored in body tissues.

Enovaâ„¢ oil consists of at least 80% DAGs. Approximately seventy percent of these DAGs are the (1,3) form of diacylglycerol. Due to the shape of the (1,3) DAG molecules, enzymes in the intestine can't recombine most of the pieces of this fat into fat molecules, so less fat is passed into the bloodstream to be stored in the body. Less of the DAG in Enovaâ„¢ Oil is stored in the body as fat.

Easy Greek Salad

Ingredients
6 romaine lettuce leaves, torn into 11/2-inch pieces
1 medium cucumber, peeled and sliced
1 medium tomato, chopped
1/2 cup sliced red onion
1/3 cup crumbled feta cheese
2 tablespoons Enovaâ„¢ brand oil
2 tablespoons lemon juice
1 teaspoon dried oregano
1/2 teaspoon salt
Procedure:
Combine lettuce, cucumber, tomato, onion and cheese in large serving bowl.
Whisk together Enovaâ„¢ brand oil, lemon juice, oregano and salt in small bowl. Pour over lettuce mixture; toss until coated. Serve immediately.

Yield: 6 Servings
Serving Size: 1/6 of total recipe per serving
Nutrition Information per serving:
Calories 81, Total Fat 7g, Saturated Fat 1g, Cholesterol 7mg, Total Carbohydrate 5g
Dietary Fiber <1g, Sugars 2g, Sodium 290mg, Protein 2g

Rice Pilaf with Mushrooms

Ingredients
• 1 tablespoon Enova™ Brand Oil
• ½ teaspoon salt
• 3 cups (about 8oz.) mushrooms, sliced
• 1 cup red bell pepper, chopped
• ¾ cup green onions, sliced
• 2 garlic cloves, minced
• 3 cans (10 ½ oz. each) reduced-sodium chicken broth
• 1 package (12 oz.) wild rice blend
• 1/3 cup chopped pecans, toasted

Procedure:
Heat Enova™ Brand Oil in a large nonstick skillet over medium-high heat. Add mushrooms, bell pepper, onions, and garlic; sauté 5 minutes or until vegetables are tender. Set aside; keep warm.

Combine salt and broth in a large saucepan; bring to a boil. Add rice; cover, reduce heat, and simmer 25 minutes or until liquid is absorbed. Stir in mushroom mixture; cook 1 minute or until thoroughly heated. Stir in pecans.

Yields: 14 servings
Nutrition Information per serving:
Calories 140; Calories From Fat 36; Fat 4 g (Saturated Fat 1 g; Monounsaturated Fat 2 g; Polyunsaturated Fat 1 g); Cholesterol 5 mg; Sodium 260 mg; Carbohydrates 22 g; Fiber 3 g; Protein 4 g;

Salmon, Asparagus & Orzo Salad

Ingredients
1 (8-ounce) salmon fillet
1 cup uncooked orzo
8 ounces asparagus spears, cut into 2-inch lengths (about 11/2 cups), cooked
1/2 cup dried cranberries
1/4 cup sliced green onions
2 tablespoons Enovaâ„¢ brand oil
1 tablespoon white wine vinegar
11/2 teaspoons dijon mustard
1/2 teaspoon salt
1/8 teaspoon black pepper
Procedure:
Prepare grill for direct grilling. Grill salmon over medium coals about 10 minutes per inch of thickness or until opaque. Remove from grill; cool. Flake salmon into bite-size pieces.
Meanwhile, cook orzo according to package directions, omitting salt; drain and cool.
Combine salmon, orzo, asparagus, cranberries and green onions in large bowl. Whisk together Enovaâ„¢ brand oil, vinegar, mustard, salt and pepper until well blended. Pour over salmon mixture; toss until coated. Chill 30 minutes to 1 hour.
Yield: 4 Servings
Serving Size: 1/4 of total recipe
Nutrition Information per serving:
Calories 387, Total Fat 14g, Saturated Fat 2g, Cholesterol 33mg, Total Carbohydrate 47g
Dietary Fiber 3g, Sugars 12g, Sodium 373mg, Protein 18g

Posted by Lisa at 07:39 AM | Comments (0) | TrackBack

February 23, 2007

Oscar Party

Not everyone gets to go to the Oscars, so for an evening filled with stars, we have a menu that says "yes" to the egotistical, the elegant, the refined. In the leading role, we have brilliant coral salmon fillets with a fennel and pepper relish. The supporting cast features emerald asparagus accompanied by a goat cheese-bacon sauce and a pistachio-studded couscous salad.

Cold Poached Salmon with Fennel-Pepper Relish

You can do all of the chopping and cooking for this dish the day before the party. Keep refrigerated until you're ready to serve, top the salmon with the relish juice before you put in on the buffet.

Relish:
3/4 cup finely chopped red bell pepper
3/4 cup finely chopped fennel bulb
1/4 cup finely chopped onion
1 tablespoon finely chopped fresh or 1 teaspoon dried tarragon
1 tablespoon sugar
3 tablespoons white wine vinegar
2 teaspoons capers
1/4 teaspoon salt

Salmon:
1 cup chopped onion
1/2 cup chopped carrot
1/3 cup chopped celery
2 (8-ounce) bottles clam juice
1 (12-ounce) bottle dark ale (such as Liberty)
1 bay leaf
8 (6-ounce) salmon fillets (about 1 inch thick), skinned

To prepare the relish, combine the first 8 ingredients, stirring well. Cover and chill.

To prepare salmon, combine 1 cup onion and next 5 ingredients (onion through bay leaf) in a Dutch oven; bring to a simmer. Cover and cook 20 minutes. Strain liquid through a sieve into a bowl; discard solids.

Return liquid to pan; bring to a simmer. Add salmon; cover and cook 5 minutes. Remove from heat; let stand 5 minutes. Remove salmon from pan; chill. Discard cooking liquid. Serve relish over salmon.

Yield: 8 servings (serving size: 1 fillet and 3 tablespoons relish)

NUTRITION PER SERVING
CALORIES 338(35% from fat); FAT 13.2g (sat 3.1g,mono 5.7g,poly 3.2g); PROTEIN 37.3g; CHOLESTEROL 88mg; CALCIUM 45mg; SODIUM 315mg; FIBER 1.3g; IRON 1mg; CARBOHYDRATE 12.7g

Asparagus with Black Pepper, Bacon, and Goat Cheese Sauce

Cook asparagus in salted water to maintain bright green color. You can vary the dressing by adding your favorite crumbled cheese, such as feta or blue cheese.

1 teaspoon salt
2 pounds asparagus spears, trimmed
3/4 cup (3 ounces) goat cheese, softened
1/4 cup fat-free mayonnaise
1 teaspoon lemon juice
1/4 teaspoon freshly ground black pepper
2 bacon slices, cooked and crumbled (drained)
1/4 cup fat-free milk

Bring 1 gallon water and salt to a boil in a Dutch oven; add asparagus. Cook 2 minutes or until crisp tender. Drain and rinse with cold water. Pat dry with paper towels; chill.

Combine goat cheese, mayonnaise, juice, pepper, and bacon in a medium bowl, stirring with a whisk. Add milk, 1 tablespoon at a time, stirring until smooth.

Arrange asparagus on a platter; drizzle with sauce.

Yield: 8 servings (serving size: about 1/4 pound asparagus and 1 1/2 tablespoons sauce)

NUTRITION PER SERVING
CALORIES 69(39% from fat); FAT 3g (sat 1.9g,mono 0.5g,poly 0.2g); PROTEIN 5.4g; CHOLESTEROL 7mg; CALCIUM 48mg; SODIUM 161mg; FIBER 2.4g; IRON 1.2mg; CARBOHYDRATE 7.3g

Citrus Couscous Salad

You can serve this salad chilled or at room temperature. It pairs nicely with fish, chicken, or shrimp.

2 cups fresh orange juice, divided
1/2 cup water
1 teaspoon salt
1 (10-ounce) package couscous (about 1 2/3 cups)
1/2 cup dried apricots, sliced
1/2 cup dried currants
2 tablespoons red wine vinegar
1 cup chopped seeded cucumber
3/4 cup chopped green onions
1/2 cup coarsely chopped pistachios
1/4 cup chopped fresh mint
1/4 cup fresh lemon juice
2 tablespoons extra virgin olive oil

Bring 1 1/2 cups orange juice, water, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place couscous in a large bowl.

Combine 1/2 cup orange juice, apricots, currants, and vinegar in a small saucepan; bring to a boil. Remove from heat; let stand 15 minutes. Drain and discard cooking liquid.

Add apricot mixture, cucumber, and remaining ingredients to couscous, tossing to combine.

Yield: 8 servings (serving size: 1 cup)

NUTRITION PER SERVING
CALORIES 295(23% from fat); FAT 7.4g (sat 1g,mono 4.4g,poly 1.5g); PROTEIN 7.7g; CHOLESTEROL 0.0mg; CALCIUM 43mg; SODIUM 302mg; FIBER 5g; IRON 2mg; CARBOHYDRATE 51.4g

Courtesy of Cooking Light

Posted by Lisa at 04:47 PM | Comments (0) | TrackBack

February 05, 2007

Super Bowl Sweets

These were a big hit at the Super Bowl party. They take a little extra time to make since the peanut butter is actually a filling - but worth every minute! I highly recommend!

Peanut Butter Munchies

Makes 32 cookies
Prep: 40 minutes
Bake: 8 minutes per batch

Ingredients
1-1/2 cups all-purpose flour
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/2 cup butter, softened
1/2 cup granulated sugar
1/2 cup packed brown sugar
1/4 cup peanut butter
1 egg
1 tablespoon milk
1 teaspoon vanilla
3/4 cup sifted powdered sugar
1/2 cup peanut butter
2 tablespoons granulated sugar

Directions
1. Preheat oven to 350 degree F. In a medium mixing bowl stir together flour, cocoa powder, and baking soda; set aside.

2. In a large mixing bowl beat together butter, the 1/2 cup granulated sugar, brown sugar, and the 1/4 cup peanut butter with an electric mixer until combined. Add egg, milk, and vanilla; beat well. Beat in as much of the dry ingredients as you can with mixer. Stir in remaining dry ingredients by hand with a wooden spoon. Form chocolate dough into 32 balls about 1-1/4 inches in diameter. Set aside.

3. For peanut butter filling, in a medium mixing bowl combine powdered sugar and the remaining 1/2 cup peanut butter until smooth. Shape mixture into 32 (3/4-inch) balls.

4. On a work surface, slightly flatten a chocolate dough ball and top with a peanut butter ball. Shape the chocolate dough over the peanut butter filling, completely covering the filling. Roll dough into a ball. Repeat with the remaining chocolate dough and peanut butter filling balls.

5. Place balls 2 inches apart on an ungreased cookie sheet. Lightly flatten with the bottom of a glass dipped in the 2 tablespoons granulated sugar.

6. Bake cookies in preheated oven for 8 minutes or until they're just set and surface is slightly cracked. Let cookies stand for 1 minute. Transfer cookies to wire racks; cool. Makes 32 cookies.

To Store: Place in layers separated by waxed paper in an airtight container; cover. Store at room temperature for up to 3 days or freeze for up to 3 months.

Posted by Lisa at 07:52 AM | Comments (0) | TrackBack

December 03, 2006

Slow Food is Good Food

There's something about slow-simmered food that makes it taste soo good. Combine everything in a pot and 6 hours later - whala - a juicy, flavorful hot meal's ready to enjoy. I made brown rice instead of the egg noodles, added artichoke hearts and tossed together a green salad to round out the meal.

Pork Roast with Three-Mushroom Ragout

1 (3 1/2-ounce) package shiitake mushrooms
1/4 cup all-purpose flour
1 cup canned crushed tomatoes, divided
2 tablespoons chopped fresh or 2 teaspoons dried thyme
2 (8-ounce) packages button mushrooms, cut in half
1 (8-ounce) package cremini mushrooms, cut in half
1 large onion, cut into 8 wedges
1/2 ounce sun-dried tomatoes, packed without oil, quartered (about 6)
1 3/4 pounds boned pork loin roast
1/2 teaspoon salt
1/4 teaspoon black pepper
5 cups cooked medium egg noodles (about 4 cups uncooked pasta)

Discard shiitake mushroom stems; cut caps into quarters.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, 1/2 cup crushed tomatoes, and thyme in an electric slow cooker; stir well with a whisk. Add all mushrooms, onion, and sun-dried tomatoes.
Trim fat from pork. Sprinkle pork with salt and pepper; place on top of mushroom mixture. Pour 1/2 cup crushed tomatoes over pork. Cover with lid; cook on high heat for 1 hour. Reduce heat setting to low; cook 7 hours. Remove pork from slow cooker; cut into slices. Serve over noodles.
Yield: 5 servings (serving size: 3 ounces pork, 1 cup sauce, and 1 cup noodles)

CALORIES 460(22% from fat); FAT 11.2g (sat 3.4g,mono 4.4g,poly 1.8g); PROTEIN 34g; CHOLESTEROL 117mg; CALCIUM 62mg; SODIUM 444mg; FIBER 6g; IRON 5.6mg; CARBOHYDRATE 56g

Posted by Lisa at 07:04 PM | Comments (0) | TrackBack

November 25, 2006

Try Something New: Turkey!

Turn your turkey leftovers into a little more than the same-old turkey sandwich. Try something from the south with this Cajun classic Jambalaya.

Want someting light? Go Asian with this turkey salad.

Or maybe give your turkey a Mexican twist with these soft tacos.

Turkey Jambalaya

From Cooking Light
Andouille sausage adds a kick to this colorful post-Thanksgiving twist on the Cajun classic from Louisiana. Rice and shredded turkey absorb a flavorful mixture of tomatoes and spices until they're bursting with flavor.

1 tablespoon olive oil
1 1/2 cups chopped onion
1 teaspoon bottled minced garlic
1 cup chopped green bell pepper
1 cup chopped red bell pepper
2 1/2 teaspoons paprika
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/2 teaspoon black pepper
1 cup uncooked long-grain rice
2 cups fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes, undrained
2 cups shredded cooked turkey
6 ounces andouille sausage, chopped
2 tablespoons sliced green onions

Heat oil in a large Dutch oven over medium-high heat. Add onion and garlic; sauté 6 minutes or until lightly browned. Stir in bell peppers and next 5 ingredients (bell peppers through black pepper); sauté 1 minute. Add rice; sauté 1 minute. Stir in broth and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Add turkey and sausage; cover and cook 5 minutes. Sprinkle with green onions.

Yield: 8 servings (serving size: 1 cup)

CALORIES 249 (27% from fat); FAT 7.6g (sat 2.4g,mono 3.4g,poly 1.3g); PROTEIN 17.3g; CHOLESTEROL 42mg; CALCIUM 37mg; SODIUM 523mg; FIBER 2.7g; IRON 2.7mg; CARBOHYDRATE 27.4g

Asian Turkey Salad

From Cooking Light
This fresh, bright salad takes Thanksgiving leftovers on a trip East. And after the big day, you'll welcome its lightness.

Dressing:
1/4 cup rice vinegar
1/4 cup vegetable broth
1 tablespoon low-sodium soy sauce
2 teaspoons bottled ground fresh ginger (such as Spice World)
2 teaspoons lime juice
1 teaspoon bottled minced garlic
1 teaspoon peanut oil
1 teaspoon sesame oil
1/2 teaspoon salt
1/2 teaspoon sugar
1 serrano chile

Salad:
4 cups thinly sliced napa (Chinese) cabbage
3 cups shredded cooked turkey
1 cup red bell pepper strips (about 1 small pepper)
1/2 cup thinly sliced red onion
1/2 cup chopped fresh cilantro
1/4 cup sliced green onions
1 tablespoon dry-roasted peanuts, chopped

To prepare the salad dressing, place the first 11 ingredients in a blender, and process until smooth.

To prepare the salad, combine the cabbage and remaining ingredients in a large bowl, and pour the dressing over the salad, tossing to coat.

Yield: 4 servings (serving size: 1 3/4 cups)

CALORIES 250 (30% from fat); FAT 8.3g (sat 2.2g,mono 2.3g,poly 2.6g); PROTEIN 33.2g; CHOLESTEROL 80mg; CALCIUM 80mg; SODIUM 592mg; FIBER 3.4g; IRON 2.8mg; CARBOHYDRATE 10.3g

Spicy Turkey Soft Tacos

From Cooking Light

Mole:
1 (7-ounce) can chipotle chiles in adobo sauce
1/2 medium onion, peeled and quartered
2 garlic cloves, peeled
1/3 cup fat-free, less-sodium chicken broth
1/3 cup orange juice
2 tablespoons cider vinegar
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon black pepper

Remaining ingredients:
1 teaspoon vegetable oil
2 cups shredded cooked turkey
8 (6-inch) corn tortillas
1/2 cup diced peeled avocado
1/2 cup bottled salsa
4 lime wedges

Preheat oven to 400°.

To prepare the mole, drain chipotles in a colander over a bowl, reserving 1/2 teaspoon adobo sauce. Remove 1 chile; chop to measure 1 1/2 teaspoons. Reserve remaining adobo sauce and chiles for another use.

Place the onion and garlic in a small, shallow baking dish; bake at 400° for 15 minutes.

While onion and garlic roast, combine reserved adobo sauce, chile, broth, and next 8 ingredients (broth through black pepper) in a blender; add onion and garlic. Process until smooth.

To prepare the remaining ingredients, heat oil in a large nonstick skillet over medium-high heat. Add turkey; sauté 12 minutes or until browned. Add mole; cook 4 minutes or until liquid is absorbed, stirring occasionally.

Heat tortillas according to package directions. Spoon 1/4 cup turkey mixture onto each tortilla, and roll up. Top each serving with 2 tablespoons avocado and 2 tablespoons salsa. Serve with lime wedges.

Yield: 4 servings (serving size: 2 tacos and 1 lime wedge)

CALORIES 318 (29% from fat); FAT 10.1g (sat 2.1g,mono 3.8g,poly 2.7g); PROTEIN 25g; CHOLESTEROL 54mg; CALCIUM 129mg; SODIUM 532mg; FIBER 3.5g; IRON 2.6mg; CARBOHYDRATE 33.7g

Posted by Lisa at 09:24 AM | Comments (0) | TrackBack

November 20, 2006

What I Recommend

Eating Well. Where Good Taste Meets Good Health.


This is a cooking magazine, website and also a series of books. You'll find healthy, quick and easy to make recipes for any age. A great gift for yourself or anyone trying to live healthy.

Posted by Lisa at 07:33 AM | Comments (0) | TrackBack

November 12, 2006

Carbs Are Great.

I've been craving bread lately. I'm not sure if it's because of the holidays coming up or because I've been running more. Last week I made this banana bread, which is a Cooking Light recipe (big surprise). I made a few alterations to it - I used 3 Tbsp margarine, 2 egg whites and 1 egg and I didn't add the cloves (a little too strong for my tastes). It turned out very yummy - very moist (I think b/c of the yogurt) and very banana-y. One of the best banana bread's I've had.

Banana Bread

1/2 cup sugar
5 tablespoons butter, softened
2 large eggs
1 1/2 cups all-purpose flour (about 6 3/4 ounces)
1 teaspoon baking soda
1 teaspoon salt
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon ground cloves
1 (6-ounce) carton vanilla low-fat yogurt
3/4 cup ripe mashed bananas (about 1 1/2 bananas)
1/4 teaspoon vanilla extract
Cooking spray

Preheat oven to 350°.

Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Add eggs, 1 at a time, beating well after each addition.

Lightly spoon flour into dry measuring cups; level with a knife. Sift together flour, baking soda, salt, ground cinnamon, ground nutmeg, and ground cloves. Add flour mixture and yogurt alternately to sugar mixture, beginning and ending with flour mixture. Fold in bananas and vanilla. Pour batter into an 8 x 4-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Yield: 10 servings (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 204(31% from fat); FAT 7.1g (sat 4.1g,mono 1.9g,poly 0.4g); PROTEIN 4.3g; CHOLESTEROL 58mg; CALCIUM 41mg; SODIUM 428mg; FIBER 1.2g; IRON 1.2mg; CARBOHYDRATE 31g

Today I made this pumpkin bread - I guess I am starting to get into the holiday spirit. After reading the Cooking Light reviews on it, I decided to double the spices since it seemed to be the concensus that it was a bit bland by itself. I again used half egg whites, half whole eggs, 1/4 cup oil and substituted ground ginger for the cloves. It turned out really good - not sure I like the raisins, but the bread is delicious!

Spiced Pumpkin Bread

This recipe makes two generous loaves. Freeze one, or give it as a gift. The bread is also delicious toasted and topped with Baked Apples.

3 cups all-purpose flour (about 13 1/2 ounces)
2 cups sugar
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
2/3 cup canola oil
3 eggs, lightly beaten
1 (15-ounce) can pumpkin
1/2 cup dried currants or raisins
Cooking spray

Preheat oven to 350°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 7 ingredients (through nutmeg) in a large bowl; make a well in center of mixture. Combine canola oil, eggs, and pumpkin in a medium bowl; stir with a whisk until smooth. Add to flour mixture, stirring just until moist. Fold in currants.

Spoon batter into 2 (9 x 5-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool loaves in pans 10 minutes on a wire rack; remove from pans. Cool loaves completely.

Yield: 2 loaves, 16 servings per loaf (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 150(31% from fat); FAT 5.2g (sat 0.5g,mono 3g,poly 1.5g); PROTEIN 2g; CHOLESTEROL 20mg; CALCIUM 18mg; SODIUM 170mg; FIBER 0.9g; IRON 0.9mg; CARBOHYDRATE 24.4g

Posted by Lisa at 08:09 PM | Comments (0) | TrackBack

November 11, 2006

Fresh Salsa

I mixed up a batch of homemade salsa today in an attempt to use up some of my jalapeno peppers - 5 down, only 25 more to go! I even had ripe garden-fresh tomatoes to add in! Salsa is super eay to make and is a great snack with tortilla chips (preferrably baked). Just mix together diced tomatoes, onions, bell pepper, garlic, jalapeno peppers, a little lime juice, ground pepper and cilantro and you're pretty much done. Store in an airtight container in the refrigerator for a up to a few days. Did I mention that 1/2 cup of salsa serves as a vegetable serving?!

Posted by Lisa at 05:03 PM | Comments (0) | TrackBack

November 05, 2006

Chicken Ragout

I saw Mario Batali make a mushroom hodgepodge on the Food Network one morning as I was running on the treadmill…and it looked soooo good! I’ve wanted to make at least something similar ever since. Mushrooms are one of my most favorite ingredients – I’ll eat them is just about anything. This morning we made scrambled eggs (mostly whites) with Canadian bacon strips and mushrooms, topped with a sprinkling of low fat mozzarella cheese – very tasty. Tonight I got my mushroom fix with this Chicken Ragout which included:

1 Tbsp of olive oil
2 skinless chicken breasts, cut into ½ inch pieces
¼ medium onion, chopped
1 stalk of celery, minced
1 carrot, peeled and minced
½ large clove of garlic, minced
1 bay leaf
½ cup Marsala wine
1 cup mushrooms, sliced
14 oz can diced tomatoes, no salt added
½ cup chicken broth
½ Tbsp tomato paste
Ground cloves

Heat the oil in a large skillet over medium high heat. Add the chicken. Stir and cook until chicken is cooked. Add onion, celery, carrots, garlic and bay leaf, and continue to cook until the onion is softened. Stir in the wine. Bring to a boil. Reduce heat and simmer until half of the liquid has evaporated (about 15 minutes).
Transfer this mixture to a medium saucepan. Mix in the mushrooms, tomatoes, chicken stock, tomato paste and cloves. Bring to a boil then reduce heat and simmer, stirring occasionally for 45 minutes.
Serve as a stew with a salad and French bread.

We added artichokes hearts and aspargus to the Ragout and served it with a toasted whole wheat pita. The cloves were a little strong, but overall, this stew-like meal was quite hearty and delicious!

Posted by Lisa at 07:58 PM | Comments (0) | TrackBack

October 26, 2006

Spice It Up

Dozens of herbs and spices can provide variety to your cooking, making an old meal new while earning you points with your family.

Many people confuse the terms "spice" and "herb." Spices grow in tropical areas and come from the bark, buds, fruit, roots, seeds or stems of plants and trees and are usually dried. Herbs grow in temperate climates and are the fragrant leaves of plants.

Cook herbs and spices with the following foods to enhance the flavor of your fall meals, and especially your upcoming holiday masterpieces:

* Allspice: stew, tomatoes, gravy

* Basil: fish, lamb, salads, soups and sauces

* Cayenne pepper: soups, casserole, cheese sauces, baked egg dishes, barbequed turkey and lean meats

* Cinnamon: pork, breads, sweet potatoes, squash

* Cumin: chili, stew and beans

* Curry: meat, chicken and fish dishes, tomatoes, sauces and rice

* Dill: fish, chicken, vegetables, potatoes, salads and pasta

* Fennel: lean pork, squash, beets, sauces and seafood

* Garlic: lean meats, fish, turkey, soups, salads, vegetables, pasta dishes

* Lemon (or lime) juice: fish, turkey, salads, vegetables, sauces

* Mint: salads, potatoes, bulgur, beans

* Nutmeg: potatoes, chicken, fish, cauliflower, broccoli, cabbage dishes

* Rosemary: chicken, fish, sauces, stuffing, potatoes, peas, lima beans

* Sesame: salads, breads, chicken, vegetables

Add small amounts of dried herbs at the beginning of cooking. Add fresh herbs at the end of cooking and use more than you would for dried since fresh herbs aren't as strong.

Posted by Lisa at 09:58 AM | Comments (0) | TrackBack

October 22, 2006

Say CHEESE!

Most people do not meet their needs for calcium. On average, women consume about 1/3 of their recommended amount and men do somewhat better, getting in about 3/4 of what's recommended. Milk and milk products are the most calcium-rich foods in our diet. Try to include 3 lowfat dairy foods each day to reach your goal (1000 mg for those age 19-50, 1200 mg for ages 51 and older). Need some help? Here are three different recipes with 3 different types of cheese.

Corn and Sun-Dried Tomato Quesadilla with Smoked Mozzarella

1/4 teaspoon olive oil
2 (6-inch) corn tortillas
Cooking spray
1/3 cup fresh or frozen, thawed, corn kernels
1 tablespoon chopped red onion
1 1/2 teaspoons sun-dried tomato sprinkles
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/4 cup (1 ounce) shredded smoked mozzarella cheese

Pour oil onto one side of a tortilla. Place second tortilla over oiled side of first tortilla, and rub tortillas together to spread oil evenly over both tortillas.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add corn; cook 4 minutes or until lightly browned, stirring occasionally. Place corn in a bowl. Add onion, sun-dried tomato, salt, and pepper to pan; sauté 1 minute. Add to the corn mixture. Wipe pan with paper towels; recoat with cooking spray.

Heat pan over medium-high heat. Place one tortilla, oiled side down, in pan. Sprinkle 2 tablespoons cheese over tortilla; top with corn mixture. Sprinkle with remaining 2 tablespoons cheese; top with remaining tortilla, oiled side up. Cook 2 minutes on each side or until cheese melts and tortilla is crisp. Cut into 4 wedges.

Yield: 1 serving (serving size: 4 wedges)

NUTRITION PER SERVING
CALORIES 257(32% from fat); FAT 9.2g (sat 4.1g,mono 3.2g,poly 1.2g); PROTEIN 10.4g; CHOLESTEROL 22mg; CALCIUM 242mg; SODIUM 525mg; FIBER 4.6g; IRON 1.3mg; CARBOHYDRATE 36.6g

Roasted Chicken-Artichoke Calzones

1 (14-ounce) can artichoke hearts, drained and finely chopped
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
2 cups thinly sliced fresh spinach leaves
1 1/4 cups (5 ounces) shredded sharp provolone cheese
1 cup shredded cooked chicken breast (about 5 ounces)
1 teaspoon olive oil
2 teaspoons cornmeal
1 (13.8-ounce) can refrigerated pizza crust dough

Preheat oven to 425°.

Pat artichokes dry with paper towels. Combine artichokes, salt, pepper, and garlic in a large bowl. Add spinach, cheese, and chicken; toss gently to combine.

Brush oil over a baking sheet; sprinkle with cornmeal. Unroll dough onto prepared baking sheet; cut into 6 equal portions. Cover and let rest 5 minutes. Pat each portion into a 6 x 5-inch rectangle. Spoon 2/3 cup spinach mixture into center of each dough portion. Fold one corner of each dough portion over spinach mixture to form a triangle. Press edges together with fingers to seal. Bake at 425° for 12 minutes or until golden.

Yield: 6 servings (serving size: 1 calzone)

NUTRITION PER SERVING
CALORIES 347(30% from fat); FAT 11.6g (sat 4.6g,mono 0.9g,poly 0.3g); PROTEIN 21.6g; CHOLESTEROL 44mg; CALCIUM 222mg; SODIUM 940mg; FIBER 4.8g; IRON 3.2mg; CARBOHYDRATE 40.1g

Easy Greek Chicken Casserole

This easy one-dish meal is prepared and cooked in only one pot, saving you space and cleanup. You can decrease the sodium by using less anchovy paste or by replacing it with the olives.

1 tablespoon olive oil
2 cups chopped onion (about 1 large)
2 tablespoons dried thyme
1 to 2 teaspoons black pepper
10 garlic cloves, minced
6 cups (1/2-inch) cubed red potato (about 2 pounds)
2 cups (1-inch) cut green beans (about 1/2 pound)
1/4 cup water
2 tablespoons anchovy paste or finely chopped olives
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
8 skinned, boned chicken thighs (about 1 pound)
1/2 cup (2 ounces) crumbled feta cheese

Preheat oven to 375°.

Heat olive oil in a large Dutch oven over medium heat. Add the onion, and sauté for 3 minutes. Add the thyme, pepper, and garlic; sauté 1 minute. Increase heat to medium-high. Add potato; sauté 8 minutes or until potato begins to brown. Stir in green beans, water, anchovy paste, and tomatoes. Remove mixture from heat. Nestle chicken thighs into potato mixture. Top with feta cheese. Cover and bake at 375° for 45 minutes.

Yield: 4 servings (serving size: 2 thighs and 2 cups potato mixture)

NUTRITION PER SERVING
CALORIES 488(23% from fat); FAT 12.6g (sat 4.2g,mono 4.9g,poly 2.1g); PROTEIN 34.5g; CHOLESTEROL 134mg; CALCIUM 250mg; SODIUM 775mg; FIBER 7.3g; IRON 7.8mg; CARBOHYDRATE 62g

Posted by Lisa at 11:26 AM | Comments (0) | TrackBack

October 15, 2006

In Season: Jalapeno peppers

My jalapeno plant has been producing peppers for the past few months now and they're starting to pile up in my refrigerator. First it was zucchini every night, now everything we make gets a jalapeno twist. Good thing we like spicy food! I've been hoping to make salsa, but my tomato plant hasn't been as productive. My first garden has definitely been a learning experience. If you too have been overloaded with jalapenos, try these recipes:

Chicken-and-Sweet Pepper Fajitas

2 teaspoons vegetable oil, divided
2 cups vertically sliced onion
1 cup yellow bell pepper strips
1 cup red bell pepper strips
1 cup green bell pepper strips
1/4 cup thinly sliced seeded jalapeno pepper (about 2 peppers)
1/3 cup chopped fresh cilantro
1/4 teaspoon salt
1/8 teaspoon black pepper
12 ounces skinned, boned chicken breast, cut into 2 x 1/4-inch strips
4 (8-inch) flour tortillas
2 tablespoons light cream cheese with garlic and spices

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add the onion, bell peppers, and jalapeño; stir-fry 12 minutes or until crisp-tender. Remove bell pepper mixture from skillet; stir in cilantro, salt, and black pepper.

Heat 1 teaspoon oil in skillet over medium-high heat. Add chicken; sauté 3 minutes or until done. Return pepper mixture to skillet; cook 1 minute or until thoroughly heated.

Heat tortillas according to package directions. Spread 1 1/2 teaspoons of cream cheese over each tortilla. Divide chicken mixture evenly among tortillas; roll up.

Yield: 4 fajitas (serving size: 1 fajita)

CALORIES 334(25% from fat); FAT 9.4g (sat 2.8g,mono 2.3g,poly 2.9g); PROTEIN 25.8g; CHOLESTEROL 57mg; CALCIUM 98mg; SODIUM 480mg; FIBER 4.1g; IRON 3.7mg; CARBOHYDRATE 36.6g

Firecracker Vegetable Roast

Indian flavors meld with Italian herbs to season vegetables. Unless you prefer milder food, leave the seeds in the jalapeño so the dish befits its name.

1 cup loosely packed fresh basil leaves
1/4 cup loosely packed fresh mint leaves
2 tablespoons olive oil
1 tablespoon low-sodium soy sauce
1 teaspoon dried Italian seasoning
1 teaspoon curry powder
1/2 teaspoon salt
3 garlic cloves, halved
1 jalapeno pepper, halved
2 cups cauliflower florets
2 cups broccoli florets
1 1/2 cups thinly sliced fennel bulb (about 1 small bulb)
1 cup red bell pepper strips
1 cup yellow bell pepper strips
1 cup thinly sliced red onion
Cooking spray
1 medium tomato, cut into 12 wedges
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
6 cups hot cooked basmati rice

Preheat oven to 450°.

Place first 9 ingredients in a food processor; process until smooth.

Combine basil mixture, cauliflower, and next 5 ingredients (cauliflower through onion), tossing well to coat. Arrange vegetable mixture on a jelly roll pan coated with cooking spray.

Bake at 450° for 15 minutes or until lightly browned. Add tomato and chickpeas; bake an additional 5 minutes. Serve over rice.

Yield: 6 servings (serving size: 1 1/3 cups vegetable mixture and 1 cup rice)

CALORIES 343(17% from fat); FAT 6.4g (sat 0.8g,mono 3.9g,poly 1.3g); PROTEIN 9.1g; CHOLESTEROL 0.0mg; CALCIUM 92mg; SODIUM 430mg; FIBER 6.5g; IRON 4mg; CARBOHYDRATE 63.2g

Posted by Lisa at 12:15 PM | Comments (0) | TrackBack

October 02, 2006

In Season: Pears

Nothing says fall flavors like pears. Pair pears with bitter greens and sweet raspberries in this full of flavor salad. Also try adding chopped pears to pancake batter and save a few for the top too.

FALL SALAD WITH RASPBERRY VINAIGRETTE

2 heads romaine lettuce, rinsed, dried, torn in bite-size pieces

2 medium heads endive, washed, dried, chopped

2 pears

1/2 cup toasted walnuts, chopped

1/2 cup crumbled Gorgonzola cheese

1 cup raspberry vinaigrette salad dressing

Additional toasted walnuts, if desired

Core and cut 1 pear in julienne strips. Core and dice the other.

In large bowl, combine romaine, endive, diced pear, 1/2 cup walnuts and Gorgonzola. Toss with enough raspberry vinaigrette to coat ingredients.

Divide among salad plates. Garnish with julienne pear. Top with more walnuts.

Makes 8 servings.

Buttermilk-Pear Pancakes

1 1/4 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon baking soda
1/4 teaspoon salt
1 1/3 cups low-fat buttermilk
2 tablespoons maple syrup
1 tablespoon vegetable oil
1 large egg, lightly beaten
3/4 cup finely chopped peeled ripe Bartlett or Anjou pear

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (flour through salt) in a large bowl. Combine buttermilk, syrup, oil, and egg; add to flour mixture, stirring until smooth. Fold in pear.

Spoon about 1/4 cup batter onto a hot nonstick griddle or a large nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked.

Yield: 4 servings (serving size: 3 pancakes)

CALORIES 277(21% from fat); FAT 6.6g (sat 1.9g,mono 1.9g,poly 2.1g); PROTEIN 8.8g; CHOLESTEROL 55mg; CALCIUM 177mg; SODIUM 377mg; FIBER 1.6g; IRON 2.4mg; CARBOHYDRATE 45.7g

Posted by Lisa at 07:36 PM | Comments (0) | TrackBack

October 01, 2006

Dinner MY Way #2

The next Dinner My Way-inspired recipe we tried was an apple stuffed pork roast. The filling, a mixture of apples, mushrooms and onions, is a delicious compliment of the pork. Easy to make and impressive to look at! We added a side of vegetable rice pilaf and a green salad. With a meal like this, it's easy to get your 5-9 fruits and veggies each day!

Apple-Filled Pork Roast

Cooking spray
1/3 cup chopped onion
1 cup sliced mushrooms
1/2 teaspoon dried thyme
1/8 teaspoon dried rosemary, crushed
1 cup diced peeled Rome apple (about 1/2 pound)
1/4 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper
1 (2-pound) lean, boned pork loin roast
1/2 teaspoon dried thyme
1/4 teaspoon dried rosemary, crushed
1/8 teaspoon salt
1/4 cup apple juice
Rosemary sprigs (optional)

Preheat oven to 325°.
Coat a large nonstick skillet with cooking spray; place over medium heat until hot. Add onion; sauté 2 minutes. Add mushrooms, 1/2 teaspoon thyme, and 1/8 teaspoon rosemary; sauté 3 minutes. Add apple and next 4 ingredients (apple through pepper); sauté 2 minutes or until apple is crisp-tender. Set aside.
Trim fat from pork roast. Cut a wide, deep pocket in side of roast. Stuff the apple mixture into pocket. Tie roast at 1-inch intervals with heavy string. Sprinkle roast with 1/2 teaspoon thyme, 1/4 teaspoon rosemary, and 1/8 teaspoon salt.
Place roast on a broiler pan coated with cooking spray. Insert meat thermometer into roast. Bake at 325° for 1 hour and 20 minutes or until meat thermometer registers 160°, basting frequently with apple juice. Garnish roast with rosemary sprigs, if desired.

Yield: 6 servings

CALORIES 266(44% from fat); FAT 13g (sat 4.3g,mono 5.6g,poly 1.6g); PROTEIN 24.6g; CHOLESTEROL 81mg; CALCIUM 23mg; SODIUM 166mg; FIBER 1.1g; IRON 1.8mg; CARBOHYDRATE 11.8g

Posted by Lisa at 10:12 AM | Comments (0) | TrackBack

September 24, 2006

Dinner MY Way

Since I started teaching a class at a local college, on top of my full time job, time has gotten sparse. Not to mention the whole wedding-planning thing. I started thinking about trying Dinner My Way - the make-and-take-home assembly line dinner business where you can leave with 6-12 meals ready to freeze or cook. Not only can this save a little time but also offers a chance to try something new. But, due to lack of freezer space and the fact that I actually enjoy cooking, I decided to go a different route. I took Dinner My Way's September menu and starting searching on the internet for similar recipes of the ones I liked. Tonight we tried the first new recipe - a simliar version of Dinner My Way's Trail Mix Chicken.

Margarita-Braised Chicken Thighs
It turned out pretty good. A juicy, fruity chicken dish that we paired with a spicy pasta and vegetable side and a green salad. We used chicken breasts instead of the thighs.

1/2 cup flour (about 2 1/4 ounces)
1 tablespoon paprika
2 teaspoons garlic powder
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
1/2 tablespoon olive oil
Cooking spray
1 cup thinly sliced onion (about 1 medium)
5 garlic cloves, minced
1/2 cup dried tropical fruit
1/2 cup orange juice
1/4 cup tequila
1 lime, thinly sliced

Preheat oven to 400°.
Combine first 3 ingredients in a small baking dish. Dredge chicken in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Transfer chicken to an 11 x 7-inch baking dish coated with cooking spray. Add onion to skillet; cook 3 minutes. Add garlic to pan, and sauté 1 minute.
Combine fruit, juice, and tequila in a microwave-safe dish, and microwave at high 2 minutes. Pour fruit mixture into pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute. Pour onion mixture over chicken; top with lime slices. Bake at 400° for 20 minutes or until chicken is done.

Posted by Lisa at 07:49 PM | Comments (0) | TrackBack

September 22, 2006

Grapes: A Sweet Treat

Being a dietitian, I get a lot of free samples from companies promoting their products - All Bran with yogurt clusters, flaxseed, organic cereal, sports bars, almonds. This week I got a mailing from California Table Grape Commission promoting grapes' disease fighting antioxidant content. I tried a couple of their recipes and found the following recipes worth posting. Grapes are a great snack, but they also add a sweetness to salads and are a great addition to chicken entrees. They even recommend trying them in a peanut butter sandwich! For more information or recipes, visit www.freshcaliforniagrapes.com.

SPICY CHICKEN & GRAPE LETTUCE CUPS

Ingredients:

1 tablespoon cornstarch
1 tablespoon water
3/4 cup low sodium chicken broth
1 tablespoon sugar
1 tablespoon red wine vinegar
3 to 5 teaspoons Asian chili paste with garlic
1/4 cup soy sauce
1 tablespoon peanut or vegetable oil
6 cloves garlic, minced
3 tablespoons fresh ginger, minced
1-1/2 pounds ground chicken breast
1-1/2 cups halved green California seedless grapes
3/4 cup green onions, thinly sliced
1/4 cup cilantro, coarsely chopped
1 head iceberg lettuce, cut in half and separated into leaves
1-1/2 cups julienne cucumber

Directions:
In small bowl combine cornstarch and water. Add chicken broth, sugar, vinegar, chili paste and soy sauce. Set aside. Heat oil in large nonstick skillet over high heat. Add garlic and ginger; sauté for 30 seconds. Add chicken and cook until no longer pink, about 5-8 minutes. Add grapes and green onions; sauté for 30 seconds. Restir the sauce mixture and pour into skillet. Stir until thickened, about 1 to 2 minutes. Remove from heat. Place chicken mixture in lettuce leaves; garnish with cilantro and cucumber, then roll up. Serve immediately.

Nutritional Analysis:
Calories 339; Protein 44g; Fat 6g; Calories from Fat 17%; Carbohydrates 27g; Cholesterol 99mg; Fiber 3g; Sodium 1341mg.

TOSS 'N GO GREEN SALAD

Ingredients:

4 cups tender fresh greens
2 cups California seedless grapes
1 cup julienne carrots
1 cup shredded low-fat mozzarella cheese
1/2 cup bottled low-fat Italian dressing
1 Tbsp. fresh lemon juice
1/2 tsp. each fresh basil and oregano
Freshly ground pepper

Directions:
Combine greens, grapes, carrots and mozzarella cheese in salad bowl. Mix dressing, lemon juice, basil and oregano. Toss mixed greens with 1/4 cup dressing. Sprinkle with pepper and serve.

Serving Suggestions:
Makes 4 servings.

Nutritional Analysis:
Calories 198; Protein 10g; Fat 9g; Calories from Fat 37%; Carbohydrate 23g; Cholesterol 18mg; Fiber 5g; Sodium 384mg.

Posted by Lisa at 04:43 PM | Comments (0) | TrackBack

September 10, 2006

Make Mexican Tonight!

Taco Salad
Depending on the type of salsa you use, this salad will vary in heat. To please everyone, make it mild and put a bottle of your favorite hot sauce on the table. Make it a meal: Baked corn tortilla chips or cheese quesadillas and lime wedges are natural accompaniments.

1/2 cup prepared salsa
1/4 cup reduced-fat sour cream
1 teaspoon canola oil
1 medium onion, chopped
3 cloves garlic, minced
1 pound 93%-lean ground turkey
2 large plum tomatoes, diced
1 14-ounce can kidney beans, rinsed
2 teaspoons cumin
2 teaspoons chili powder
1/4 cup chopped fresh cilantro
8 cups shredded romaine lettuce
1/2 cup shredded sharp Cheddar cheese

1. Combine salsa and sour cream in a large bowl.
2. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, about 2 minutes. Add turkey and cook, stirring often and crumbling with a wooden spoon, until cooked through, about 5 minutes. Add tomatoes, beans, cumin and chili powder; cook, stirring, until the tomatoes begin to break down, 2 to 3 minutes. Remove from the heat, stir in cilantro and 1/4 cup of the salsa mixture.
3. Add lettuce to the remaining salsa mixture in the bowl; toss to coat. To serve, divide the lettuce among 4 plates, top with the turkey mixture and sprinkle with cheese.

Per serving: 356 calories; 14 g fat (5 g sat, 1 g mono); 81 mg cholesterol; 26 g carbohydrate; 33 g protein; 10 g fiber; 618 mg sodium; 763 mg potassium. Nutrition bonus: Vitamin A (150% daily value), Vitamin C (60% dv), Folate (53% dv), Iron (25% dv), Potassium (22% dv). Exchanges: 1 starch, 2 vegetable, 4 lean meat; 1 Carbohydrate Serving.

Guacamole with Chipotle Tortilla Chips

Chipotle chile powder gives the crunchy chips a smoky kick that pairs well with the buttery guacamole. Use ground cumin or regular chili powder in its place, if you prefer. Prepare the chips up to a day ahead, and store in a zip-top plastic bag.

Chips:
8 (6-inch) corn tortillas
Cooking spray
1/2 teaspoon salt
1/2 teaspoon chipotle chile powder (such as McCormick)

Guacamole:
3 tomatillos
1/3 cup chopped onion
1/3 cup chopped plum tomato
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
3/4 teaspoon salt
2 ripe peeled avocados, seeded and coarsely mashed
2 jalapeño peppers, seeded and finely chopped
1 garlic clove, minced

Preheat oven to 375°.

To prepare chips, cut each tortilla into 8 wedges; arrange tortilla wedges in a single layer on 2 baking sheets coated with cooking spray. Sprinkle wedges with 1/2 teaspoon salt and chile powder; lightly coat wedges with cooking spray. Bake at 375° for 12 minutes or until wedges are crisp and lightly browned. Cool 10 minutes.

To prepare guacamole, peel papery husk from tomatillos; wash, core, and finely chop. Combine tomatillos, onion, and remaining ingredients; stir well. Serve guacamole with chips.

Yield: 16 servings (serving size: 2 tablespoons guacamole and 4 chips)

CALORIES 57(41% from fat); FAT 2.6g (sat 0.4g,mono 1.5g,poly 0.5g); PROTEIN 1.2g; CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 207mg; FIBER 1.7g; IRON 0.4mg; CARBOHYDRATE 8.3g

Posted by Lisa at 12:33 PM | Comments (0) | TrackBack

August 14, 2006

Breakfast with Nutrient Power

Tired of your same old breakfast? Let Cooking Light nutrient-pack your breakfast with a blueberry muffin, slice of carrot bread or a peanut butter shake!

Blueberry Power Muffins with Almond Streusel

We call these "power" muffins because they're loaded with B vitamins from whole wheat flour, calcium from milk and yogurt, antioxidants from blueberries, and heart-friendly monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month, then thaw them at room temperature, or microwave each muffin at HIGH 15 to 20 seconds.

Muffins:
1 1/2 cups all-purpose flour, divided
1 cup whole wheat flour
1 cup quick-cooking oats
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
2 cups vanilla low-fat yogurt
1/2 cup 2% reduced-fat milk
3 tablespoons canola oil
2 teaspoons vanilla extract
1 large egg
1 1/2 cups fresh blueberries
Cooking spray

Streusel:
1/4 cup all-purpose flour
1/4 cup slivered almonds, chopped
1 tablespoon brown sugar
1 tablespoon butter, melted

Preheat oven to 400°.

To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 1 1/2 cups all-purpose flour, whole wheat flour, oats, granulated sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine yogurt, milk, oil, vanilla, and egg, stirring with a whisk. Add yogurt mixture to flour mixture; stir just until moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.

To prepare streusel, combine 1/4 cup all-purpose flour, almonds, brown sugar, and butter. Sprinkle evenly over batter. Bake at 400° for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on a wire rack; remove from pans. Serve warm or at room temperature.

Yield: 15 servings (serving size: 2 muffins)

CALORIES 244(23% from fat); FAT 6.1g (sat 1.3g,mono 2.9g,poly 1.4g); PROTEIN 6.1g; CHOLESTEROL 18mg; CALCIUM 136mg; SODIUM 260mg; FIBER 2.5g; IRON 1.5mg; CARBOHYDRATE 42.3g

Carrot Quick Bread with Cream Cheese Frosting

This bread is rich in protein. Oats provide soluble fiber, and carrots contribute betacarotene. Slice the entire loaf, wrap slices individually in foil, and freeze for up to a month. Toss a slice in your briefcase - when you get to work, it should be thawed.

Bread:
3/4 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup soy flour
3/4 cup quick-cooking oats
2 teaspoons ground cinnamon
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup packed brown sugar
2 tablespoons butter, softened
1/2 cup water
1 large egg
1 cup whole milk
1 teaspoon vanilla extract
1 1/2 cup finely shredded carrot
1/2 cup golden raisins
Cooking spray

Frosting:
1 cup (4 ounces) block-style cream cheese, softened
1/3 cup powdered sugar
2 teaspoons fresh lemon juice

Preheat over to 350°.

To prepare bread, lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, cinnamon, baking powder, baking soda, and salt.

Place brown sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add water and egg; beat well. Beat in milk and vanilla. Gradually add flour mixture, stirring just until blended. Fold in carrot and raisins. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.

To prepare frosting, place cream cheese and powdered sugar in a bowl; beat with a mixer at medium speed until fluffy. Beat in lemon juice. Spread frosting over top of cooled bread.

Yield: 8 servings (serving size: 1 slice)

CALORIES 393(27% from fat); FAT 11.9g (sat 6.1g,mono 3.1g,poly 0.9g); PROTEIN 10.2g; CHOLESTEROL 54mg; CALCIUM 153mg; SODIUM 338mg; FIBER 5.1g; IRON 3.1mg; CARBOHYDRATE 63.9g

Chocolate-Peanut Butter Smoothie

Protein and monounsaturated fat from the peanut butter, potassium from the banana, and protein and calcium from the yogurt will get your day off to a great start. Peel and slice bananas to freeze individually in zip-top bags for smoothies and shakes.

1/2 cup 1% low-fat milk
2 tablespoons chocolate syrup
2 tablespoons creamy peanut butter
1 frozen sliced ripe banana
1 (8-ounce) carton vanilla low-fat yogurt

Place all ingredients in a blender; process until smooth.

Yield: 2 servings (serving size: about 1 cup)

CALORIES 332(29% from fat); FAT 10.8g (sat 3.2g,mono 4.5g,poly 2.3g); PROTEIN 12.7g; CHOLESTEROL 8mg; CALCIUM 282mg; SODIUM 194mg; FIBER 3.1g; IRON 1mg; CARBOHYDRATE 49.8g

Posted by Lisa at 07:28 PM | Comments (0) | TrackBack

July 30, 2006

ZUCCHINI COOKIES

I made these today - didn't put a dent in the mammoth-sized zucchini I have in my fridge - but a nice twist on the usual chocolate chip cookies. Slight deviation in the recipe - I didn't have any walnuts and I decided not to add the raiisins. They're still pretty sweet with an oaty feel. We'll see how my co-workers like them tomorrow.

1/2 c. butter, softened
3/4 c. brown sugar
1 egg
1/2 tsp. vanilla
1 1/2 c. flour, include 1/2 c. whole wheat
1 tsp. cinnamon
1/2 tsp. baking soda
1/2 tsp. salt
1 c. oats
1 c. shredded zucchini
1 c. chopped walnuts
1/2 c. raisins
1/2 c. chocolate bits

Beat butter and sugar until fluffy. Add egg and vanilla and beat well. Mix flour, cinnamon, baking soda, and salt together and add to butter mixture. Beat well. Stir in rest of the ingredients. Drop by teaspoon on ungreased cookie sheet. Bake at 350 degrees for 10-12 minutes. Cool on rack. Makes 24 large ones or 48 small ones.

Posted by Lisa at 06:52 PM | Comments (0) | TrackBack

July 22, 2006

Thai Fruit Salad

Enjoy the summer's fruit with this easy to make fruit salad.

3 cups chunked honeydew melon or cantaloupe
3 cups chunked watermelon
2 tablespoons lime juice
1 tablespoon packed brown sugar
1 tablespoon chopped fresh cilantro or parsley
1/2 teaspoon grated lime peel
1/8 teaspoon salt
2 firm, small bananas, peeled
Dry roasted peanuts (optional)

• Combine honeydew and watermelon in a shallow casserole dish.
• Stir together lime juice, brown sugar, cilantro, lime peel and salt. Pour over fruit. Cover; refrigerate 1 hour to blend flavors.
• Slice bananas; toss with fruit mixture. Serve fruit topped with peanuts, if desired. Servings: 6

Per Serving: 100 Calories, 0g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 65mg Sodium, 13% Potassium, 26g Total Carbohydrate, 2g Dietary Fiber, 19g Sugars, 1g Protein, 11% Vitamin A, 46% Vitamin C, 2% Calcium, 3% Iron, 7% Folate

Posted by Lisa at 07:57 AM | Comments (0) | TrackBack

July 03, 2006

Smoky Stuffed Peppers

Turkey sausage and smoked cheese give a flavorful boost to this versatile, somewhat retro dinner. We've speeded it up by microwave-blanching the peppers and using instant brown rice. If possible, choose peppers that will stand upright.

6 large bell peppers, tops cut off, seeded
12 ounces hot Italian turkey sausage links, removed from casings
1 1/2 cups reduced-sodium chicken broth
4 plum tomatoes, chopped
2 cups instant brown rice
1 cup chopped fresh basil
1 cup finely shredded smoked cheese, such as mozzarella, Cheddar or Gouda, divided

1. Position rack in upper third of oven; preheat broiler.
2. Place peppers cut-side down in a large microwave-safe dish. Fill the dish with 1/2 inch of water, cover and microwave on High until the peppers are just softened, 7 to 10 minutes. Drain the water and transfer the peppers to a roasting pan.
3. Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in broth, tomatoes and rice; increase heat to high and bring to a simmer. Cover, reduce heat to medium-low and simmer until the rice is softened but still moist, 5 minutes. Remove from the heat and let stand, covered, until the rice absorbs the remaining liquid, about 5 minutes.
4. Stir basil and half the cheese into the rice mixture. Divide the filling among the peppers, then top with the remaining cheese. Broil until the cheese is melted, 2 to 3 minutes. Serves 6.

Per serving: 294 calories; 11 g fat (5 g sat, 0 g mono); 45 mg cholesterol; 32 g carbohydrate; 19 g protein; 5 g fiber; 533 mg sodium.
Nutrition bonus: Vitamin C (230% daily value), Vitamin A (30% dv), Fiber (20% dv), Calcium & Iron (15% dv).

Posted by Lisa at 11:30 AM | Comments (0) | TrackBack

June 24, 2006

A Twist on Turkey Burgers

Fajita Turkey Burgers

Put together these turkey burgers for a speedy supper after a late-afternoon or early-evening workout. Use prechopped onion and bell pepper, if you prefer, so the burgers come together even more quickly. Garnish with fresh lettuce, tomato, and red onion, if desired.

1/4 cup bottled tomatillo salsa
2 tablespoons chopped avocado
1 tablespoon chopped fresh cilantro
2 (1-ounce) slices white bread
Cooking spray
1/2 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
2 teaspoons fajita seasoning, divided
1/4 teaspoon salt, divided
1 tablespoon tomato paste
1 pound ground turkey
1 egg white
4 (1 1/2-ounce) whole wheat hamburger buns, toasted

Combine tomatillo salsa, chopped avocado, and cilantro; set aside.

Place bread in a food processor; pulse 10 times or until crumbs measure 1 cup.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and bell peppers; sauté 5 minutes or until tender. Stir in 1/2 teaspoon fajita seasoning and 1/8 teaspoon salt. Cool.

Combine breadcrumbs, onion mixture, remaining 1 1/2 teaspoons fajita seasoning, remaining 1/8 teaspoon salt, tomato paste, turkey, and egg white in a large bowl. Using damp hands, divide turkey mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty. Heat pan over medium heat. Recoat pan with cooking spray. Add patties; cook 4 minutes on each side or until done. Place 1 patty on bottom half of each bun. Top each serving with 1 1/2 tablespoons salsa mixture; top with remaining halves of buns.

Yield: 4 servings (serving size: 1 burger)

CALORIES 349(30% from fat); FAT 11.5g (sat 3.1g,mono 1g,poly 1.1g); PROTEIN 30.4g; CHOLESTEROL 71mg; CALCIUM 110mg; SODIUM 876mg; FIBER 4.6g; IRON 2.7mg; CARBOHYDRATE 34.5g

Cheesy Turkey Burgers

1/2 cup bread crumbs
1/2 cup finely shredded part-skim mozzarella cheese
1 egg white
1/8 tsp salt
1/8 tsp black pepper
1/8 tsp garlic powder
1 pound lean ground turkey meat

Preheat the grill to medium-high heat. In a large bowl, stir together bread crumbs, cheese, egg white, salt, pepper, and garlic powder. Knead in ground turkey meat to mix well. Shape into 5 patties. Grill 7-9 minutes on each side, or until cooked trhough. Serve on whole wheat buns with favorite burger toppings like lettuce, tomato, onion, pickles, ketchup and mustard.

Yield: 5 burgers
Per burger: 180 kcal, 8g Carb, 28g Protein, 4g Fat, 1g Saturated Fat, 280 mg sodium, 1g Fiber

Posted by Lisa at 08:37 AM | Comments (0) | TrackBack

June 23, 2006

Kid-Friendly Recipes

Peanut Butter-Banana Spirals

Peanut butter stars with banana, yogurt, and, for crunch, wheat germ.

1/2 cup reduced-fat peanut butter
1/3 cup vanilla low-fat yogurt
1 tablespoon orange juice
2 ripe bananas, sliced
4 (8-inch) fat-free flour tortillas
2 tablespoons honey-crunch wheat germ
1/4 teaspoon ground cinnamon

Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat.

Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture. Combine wheat germ and cinnamon; sprinkle evenly over banana slices. Roll up. Slice each roll into 6 pieces.

Yield: 6 servings (serving size: 4 pieces)

CALORIES 245(28% from fat); FAT 7.7g (sat 1.5g,mono 3.8g,poly 2.4g); PROTEIN 9.1g; CHOLESTEROL 1mg; CALCIUM 37mg; SODIUM 275mg; FIBER 3.9g; IRON 0.8mg; CARBOHYDRATE 31.3g

Chicken and Corn Quesadillas

Cooking the quesadillas together on a baking sheet is much quicker than cooking them separately in a skillet. Adults and more adventurous young diners can jazz up their quesadillas with jalapeño peppers, chopped green onions, or cilantro.

6 (8-inch) fat-free flour tortillas
Cooking spray
2 cups chopped roasted skinless, boneless chicken breasts
1 1/2 cups frozen whole-kernel corn, thawed and drained
2 cups (8 ounces) shredded reduced-fat cheddar cheese
3/4 cup bottled salsa
6 tablespoons reduced-fat sour cream

Preheat oven to 400°.

Coat one side of tortillas with cooking spray; place, coated side down, on a large baking sheet. Place 1/3 cup chicken over half of each tortilla; top each with 1/4 cup corn and 1/3 cup cheese. Fold tortillas in half over filling, pressing firmly.

Bake at 400° for 10 minutes or until tortillas are crisp and cheese is melted. Cut each tortilla into quarters. Serve with salsa and sour cream.

Yield: 6 servings (serving size: 4 quesadilla quarters, 2 tablespoons salsa, and 1 tablespoon sour cream)

CALORIES 359(30% from fat); FAT 11.9g (sat 7g,mono 3.6g,poly 1g); PROTEIN 28.9g; CHOLESTEROL 72mg; CALCIUM 301mg; SODIUM 446mg; FIBER 2.5g; IRON 1mg; CARBOHYDRATE 36.5g

Blueberry and Maple-Pecan Granola Parfaits

Kids will love to assemble their own parfaits.

2 cups vanilla fat-free yogurt
2 cups blueberries
1 cup Low Fat Granola

Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/4 cup blueberries. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.

Yield: 4 servings (serving size: 1 parfait, including 1/4 cup maple-pecan granola)

CALORIES 283(18% from fat); FAT 5.6g (sat 0.8g,mono 2.8g,poly 1.8g); PROTEIN 8.8g; CHOLESTEROL 2mg; CALCIUM 242mg; SODIUM 106mg; FIBER 3.7g; IRON 1.1mg; CARBOHYDRATE 50.9g

Posted by Lisa at 07:35 AM | Comments (0) | TrackBack

June 15, 2006

Vegetable Bar-b-que

Grilled Zucchini-and-Summer Squash Salad with Citrus Splash Dressing

2 tablespoons grated orange rind
3/4 cup fresh orange juice (about 3 oranges)
1/2 cup fresh lime juice (about 3 limes)
3 tablespoons honey
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
2 red onions
4 zucchini, each halved lengthwise (about 1 1/4 pounds)
4 yellow squash, each halved lengthwise (about 1 pound)
Cooking spray
3 tablespoons thinly sliced fresh basil

Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.

Prepare grill.

Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.

Yield: 4 servings (serving size: 2 zucchini halves, 2 squash halves, 2 onion wedges, and 3 tablespoon citrus dressing)

CALORIES 168(16% from fat); FAT 3g (sat 0.4g,mono 1.8g,poly 0.5g); PROTEIN 4g; CHOLESTEROL 0.0mg; CALCIUM 70mg; SODIUM 302mg; FIBER 4g; IRON 1.3mg; CARBOHYDRATE 36.1g

Grilled Vegetable Salad

1 teaspoon chopped fresh rosemary
1/8 teaspoon freshly ground pepper
2 1/2 teaspoons olive oil
1 tablespoon raspberry-flavored vinegar
1 clove garlic, minced
2 ears fresh corn, husked
1 small zucchini, cut in half lengthwise (about 1/4 pound)
1 small yellow squash, cut in half lengthwise (about 1/4 pound)
1 large red bell pepper, cut into quarters
1 medium eggplant, cut in half lengthwise (about 1 pound)
2 (1/2-inch) slices purple onion
1 large, unpeeled tomato, cored and cut in half crosswise
Vegetable cooking spray

Combine rosemary and next 4 ingredients in a bowl; stir with a whisk until blended. Brush ears of corn and the cut surfaces of the remaining vegetables with half of olive oil mixture, and set aside.

Coat grill rack with cooking spray; place on grill over medium-hot coals. Place vegetables, cut sides down, on rack. Cook 5 minutes; brush with remaining olive oil mixture. Turn vegetables over, and cook an additional 5 minutes or until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut each onion slice into quarters. Cut remaining vegetable pieces in half.

Yield: 4 servings (serving size: 1/2 cup)

CALORIES 128(27% from fat); FAT 3.9g (sat 0.5g,mono 2.2g,poly 0.7g); PROTEIN 3.9g; CHOLESTEROL 0.0mg; CALCIUM 66mg; SODIUM 18mg; FIBER 5.2g; IRON 1.9mg; CARBOHYDRATE 23.5g

Posted by Lisa at 06:50 PM | Comments (0) | TrackBack

June 14, 2006

Peach Salad with Cumin Dressing

Thaw the peaches and pat them dry with paper towels to remove excess moisture. Frozen berries, which are good in cooked or pureed applications, don't have the same consistency as fresh. Pairing a small amount of fresh berries with the frozen peaches makes this taste like a fresh fruit salad.

2 cups sliced frozen peaches, thawed
1 cup thinly sliced seeded peeled cucumber
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
2 teaspoons minced fresh mint
2 teaspoons honey
3/4 teaspoon cumin seeds, toasted and crushed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup fresh raspberries

Combine first 6 ingredients in a bowl, tossing gently. Combine cumin, salt, and pepper; sprinkle over peach mixture. Add raspberries, and toss gently to combine. Serve immediately.

Yield: 4 servings (serving size: 3/4 cup)

NUTRITION PER SERVING
CALORIES 144(3% from fat); FAT 0.4g (sat 0.0g,mono 0.1g,poly 0.2g); PROTEIN 1.4g; CHOLESTEROL 0.0mg; CALCIUM 21mg; SODIUM 307mg; FIBER 3.7g; IRON 1.1mg; CARBOHYDRATE 36.3g

Posted by Lisa at 08:49 PM | Comments (0) | TrackBack

June 05, 2006

Shrimp Salad with Red Bell Pepper and Lime Vinaigrette

Shrimp Salad with Red Bell Pepper and Lime Vinaigrette

¼ cup plus 1 Tbsp Fat Free Italian salad dressing, divided
3 tsp of jerk seasoning, divided
1 pound of small to medium raw shrimp, peeled, deveined
Grated peel from 2 limes (reserve limes)
2 Tbsp honey
3 cups hot cooked brown rice
1 cup of fruit salsa
1 cup diced red bell pepper
½ cup diced red onion
¼ cup chopped fresh cilantro

Combine 1 Tbsp Italian dressing and 2 tsp jerk seasoning in a bowl. Add shrimp and mix well. Let stand 5-10 minutes.
Heat grill pan over medium heat. Place lime halves, cut side down, on grill. Cooked until lightly charred, about 5 minutes; remove limes, cool and juice.
Spray grill pan with non-stick cooking spray. Grill shrimp until pink and cooked through, about 2 minutes per side.
Combine lime juice, lime peel, remaining 1 tsp jerk seasoning, and honey in a small bowl. Whisk in remaining ¼ cup Italian dressing.
Combine rice, fruit salsa, bell pepper, onion, cilantro, and shrimp in a large bowl. Pour lime dressing mixture over and gently toss to coat. Let stand 15 minutes to blend flavors.

Makes 4 servings
Per serving: 415 calories, 3 g fat, 172 mg cholesterol, 451 mg sodium, 68 g CHO, 5 g fiber, 27 g protein

Posted by Lisa at 06:15 PM | Comments (0) | TrackBack

June 01, 2006

Southeast Asian Pineapple and Chicken Salad with Grapes, Apples and Peanuts

Southeast Asian Pineapple and Chicken Salad with Grapes, Apples and Peanuts

1 cup pineapple, diced
1 cup apple, peeled, diced
1 cup red grapes, halved
1 cup green grapes, halved
1 orange, medium, peeled and segmented
5 garlic cloves
7 shallots, medium
Canola oil
¼ pound chicken breast, boned and skinned
4 Tbsp roasted peanuts
3 tsp fresh lime or lemon juice
2-3 fresh hot green chilies
2 tbsp fresh coriander leaves

Peel the garlic, cut into fine slivers. Peel the shallots, halve them lengthwise, and thinly slice them.
Stir fry the garlic and the shallots in a small amount of canola oil until they are golden brown and crisp.
Cut the chicken into long, thin strips and broil or grill them. Tear them into shreds one inch long, or cut it into ¼ - to – 1/3 inch dice.
Crush the roasted peanuts lightly. Set aside.
Cut the chiles into very fine rounds. Wash and dry the coriander leaves. Cover and set aside.
Toss all ingredients in a large bowl.
Servings: 4

Posted by Lisa at 06:41 PM | Comments (0) | TrackBack

Beef up your salad without adding beef.

First, choose your greens for your base: romaine, red leaf, green leaf lettuce, spinach. Chop at least 2 cups…more if you like.
Add another cup of chopped vegetables other than greens.
Usual salad veggies: cucumber, tomato, carrot, mushroom, bell pepper, onion
Also try, chopped zucchini, broccoli, cauliflower, radish, edamame, snap peas
Add fruit: halved grapes, sliced strawberries, apples, oranges, kiwi, mango, pineapple or pears, dried cranberries or raisins
Add nuts or seeds: crushed peanuts, cashews, pecans, walnuts or almonds; sunflower seeds.
Add chicken or turkey
Add cheese: feta, low fat mozzarella
Extras: olives, artichokes, croutons, garlic, red pepper flakes
Dressing: drizzle with olive oil and vinegar

What are you in the mood for: sweet, bitter, salty, crisp or all of the above? Pick and choose what you like. Try new combinations. The end result is a colorful mix of fruits, vegetables, protein and calcium.

A few of my favorites:
Apple-nut salad
Spinach Salads
Chicken and Strawberries over Mixed Greens
Southeast Asian Pineapple and Chicken Salad with Grapes, Apples and Peanuts

Posted by Lisa at 02:25 PM | Comments (0) | TrackBack

May 24, 2006

A Different Kind of Salad

Tired of the same old lettuce salad over and over again? Try this recipe for a different kind of salad.

Tomato-Artichoke Toss
Serves 6; 1/2 cup per serving

A sprinkling of crumbled feta tops this mix of fresh spinach, sweet grape tomatoes, artichokes and basil.

7 ounces grape tomatoes, halved (about 1 1/2 cups)
1 ounce fresh spinach leaves, coarsely chopped (about 1 cup)
1/2 14-ounce can quartered artichoke hearts, rinsed, drained and coarsely chopped
1/4 cup finely chopped red onion
1/4 cup chopped fresh basil leaves (about 1/3 ounce)
2 tablespoons balsamic vinegar
1/2 teaspoon sugar
1/4 teaspoon pepper
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes (optional)
1 ounce fat-free or reduced-fat feta cheese, rinsed and drained, crumbled

In a large bowl, toss together all the ingredients except the feta. Sprinkle with the feta.

Nutrition Analysis (per serving)
Calories 30
Total Fat 0.0 g
Saturated 0.0 g
Polyunsaturated 0.0 g
Monounsaturated 0.0 g
Cholesterol 0 mg
Sodium 232 mg
Carbohydrates 6 g
Fiber 1 g
Sugar 3 g
Protein 2 g

Posted by Lisa at 09:47 AM | Comments (0) | TrackBack

May 21, 2006

Fruit Salsa

2 cups coarsely chopped peeled ripe papaya or mango (about 1 large)
1 1/2 cups coarsely chopped peeled kiwifruit (about 3 kiwifruit)
3/4 cup fresh corn kernels (about 1 ear)
1/2 cup chopped red onion
1/2 cup minced fresh cilantro
3 tablespoons fresh lime juice
1 tablespoon minced seeded jalapeño pepper
1/4 teaspoon salt

Combine all ingredients in a small bowl; cover and chill.

Yield: 4 cups

Eat with baked tortilla chips or pita chips.

Posted by Lisa at 08:51 PM | Comments (0) | TrackBack

April 25, 2006

Make Cooking Fun

Broaden your cooking horizons and share your healthy eating ways with others. This can help motivate and support those just starting to eat healthy and give everyone new meal ideas. There are many ways to make cooking enjoyable – here are a few to try.

Start a healthy supper club. Gather a group of friends or acquaintances you’d like to get to know better and have everyone bring one part of the meal. To start, have a planning meeting and decide how often you want to meet, where and which night is the best. Also discuss the menu and have everyone decide which recipe they want to try. It doesn’t have to be fancy…just healthy.

Have a progressive party. This works best if you live in a neighborhood. Party-goers travel from house-to-house to enjoy one course of a meal. You start with a healthy appetizer, soup or salad, a healthy main entrée and of course a healthy dessert. Hopefully you live close enough that walking from house to house adds another healthy bonus to the night.

Alternate Chefs. This is a way to get family members or friends involved. Sometimes you can get burned out if you’re the only one planning and preparing meals day after day. Depending on the number of people involved, each night someone new gets to be the chef and someone else can be the assistant chef, salad maker, man the barb-a-que or whatever other station needs filling.

Host a theme-based dinner party. Whether it’s a favorite of yours or you’re going to be brave and try something new, theme-based dinners can be fun and adventurous! Check with family and friends for recipes that coincide with the theme. Also look on the internet or local bookstores for recipe ideas. Invite friends and family with an appropriate invitation or email. Decide whether you’re going to do all the cooking or each guest will bring a theme-based dish. Decorate accordingly, play music and even dress up to make the atmosphere more entertaining.

Posted by Lisa at 07:55 AM | Comments (0) | TrackBack

April 21, 2006

In Season: Strawberries

Strawberry Shortcake

One of my favorite desserts. I prefer these biscuit-like shortcakes better than the sponge-type. Add some strawberries and a dollop of whip cream and mmmm…what a treat!

2 1/4 cups. Bisquick Reduced Fat baking mix
3 T sugar
2/3 cup skim milk
3 T margarine, melted
1 qt. strawberries, sliced and sweetened.

Heat oven to 425. Stir all ingredients except strawberries until soft dough forms.
Drop by 6 spoonfulls onto ungreased cookie sheet.
Bake 8 to 11 minutes or until golden brown. Split shortcakes, fill and top with
strawberries. 6 shortcakes.

Old Fashioned Strawberry Shortcakes

4 cups sliced strawberries
1 1/4 cups all-purpose flour
3 tablespoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
3 tablespoons chilled stick margarine or butter, cut into small pieces
1/2 cup low-fat buttermilk
Cooking spray
6 tablespoons frozen reduced-calorie whipped topping, thawed
Whole strawberries (optional)

Preheat oven to 425°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 3 tablespoons sugar, baking powder, baking soda, and salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, stirring just until moist (dough will be sticky).
Turn dough out onto a lightly floured surface, and knead lightly 4 times with floured hands. Pat dough into a 6 x 4-inch rectangle. Cut dough into 6 squares. Place 1 inch apart on a baking sheet coated with cooking spray. Bake at 425° for 12 minutes. Cool on a wire rack.
Split shortcakes in half horizontally using a serrated knife; place each bottom half on a dessert plate. Spoon 1/4 cup strawberry mixture over each bottom half. Top with shortcake tops; spoon 1/4 cup strawberry mixture over each top. Top each serving with 1 tablespoon whipped topping; garnish with whole strawberries, if desired.

Yield: 6 servings

Posted by Lisa at 07:04 AM | Comments (0) | TrackBack

April 01, 2006

My Favorite Granola

After trying a number of different granola recipes I've finally found one I like. My own! I don't always measure everything exactly and will vary the ingredients depending on what I have on hand. Feel free to add more of the ingredients you like or less of the ones you don't. My favorite snack with this granola is a yogurt parfait with vanilla yogurt, berries and granola.

1 cup old fashioned oatmeal
1/4 cup wheat germ
1/4 cup nonfat dry milk
1/4 cup sunflower seeds
1/2 tsp cinnamon
1 Tbsp sesame seeds

1/8 cup orange juice
1/2 Tbsp canola or olive oil

Heat oven to 350 degrees. Mix the dry ingredients in a large bowl. Mix the OJ and oil in a small bowl and add to the oat mixture. Stir well. Spread onto the bottom of a cookie sheet coated with cooking spray. Bake for 10 minutes, stir with a spatula. Bake for an additional 10 minutes.
Let cool. Add dried cranberries, golden raisins or any other dried fruit you like. Store in an airtight container in the refrigerator.

Posted by Lisa at 03:28 PM | Comments (0) | TrackBack

Peanut Butter and Apple...what a combo!

**Core an apple and spread peanut butter in the center. Fill with granola and enjoy now or later!

**Toast 2 waffles. Spread with peanut butter and top with apple slices and a dash of cinnamon. It's a wafflewich!

**Spread peanut butter on a whole wheat tortilla. Top with apple slices and a sprinkle of granola.

Posted by Lisa at 03:13 PM | Comments (0) | TrackBack

March 29, 2006

Peanut Butter and Banana Anytime!

For those of you who think peanut butter and banana is the greatest food combination ever, you now can take it with you anywhere! Here’s how:

1. Keeping the peel on the banana, use a sharp knife to cut through the peel into the banana lengthwise. Be careful not to slice completely through the banana.
2. Spread 1 tsp of peanut butter into the opening.
3. In addition, add your choice of toppings into the opening: sunflower seeds, raisins, dried cranberries, granola, chopped nuts, chopped strawberries or raspberries.
4. Close the banana, place in a zip-close bag. Banana should not brown. Enjoy.

Posted by Lisa at 10:43 AM | Comments (0) | TrackBack

March 22, 2006

Light and Easy Mexican Food

Slow Braised Carnitas

18 ounces lean boneless pork loin, trimmed of all visible fat and roughly chopped
28 ounces red enchilada sauce
14 ounces beef broth
1 Anaheim chile pepper, roughly chopped
1 green bell pepper, roughly chopped
1 red bell pepper, roughly chopped
1 yellow bell pepper, roughly chopped
4 Roma tomatoes, roughly chopped
1/2 bunch fresh cilantro leaves, roughly chopped
6 whole-wheat pita breads

Place chopped pork in a slow cooker. Top with enchilada sauce, beef broth, peppers, tomatoes, and about half of the cilantro. Cover pot and simmer on low for 4 hours or until pork is tender.

Scoop 3 ounces of the pork mixture onto each of the 6 pita breads and gently fold over each bread. Garnish with remaining cilantro and serve warm.

Nutrition Information
Calories 279, Fat 9 grams, Saturated Fat 3 grams
Carbohydrates 30 grams, Fiber 5 grams

Tequila Steak Fajita

3 lemons, juiced
1/8 cup tequila
1/2 tablespoon red chili pepper flakes
1 teaspoon chili powder
4 cloves garlic, crushed
2/3 pound flank steak
2 teaspoons canola oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1/2 red onion, sliced
1/2 teaspoon salt
1/4 teaspoon pepper
4 (6-inch) corn tortillas, warmed
1 cup chopped fresh cilantro leaves

Mix the lemon juice, tequila, pepper flakes, chili powder, and garlic in a medium-sized plastic container. Place the steak in the container, cover, and marinate in the refrigerator for at least 45 minutes.
Heat canola oil in a large nonstick saute pan over medium heat. Add bell peppers and onion and saute until crisp tender. Remove from pan, set aside, and keep warm. Remove steak from marinade and discard marinade. Saute steak in the saute pan for about 5 minutes on each side or until cooked through. Remove steak from the pan and slice into thin strips. Return steak strips, bell peppers, and onion to pan and warm through for about 1 minute. Season with salt and pepper, to taste. Divide steak mixture evenly among the warmed tortillas. Garnish each with 1/4 cup cilantro and serve.

Nutrition Information
Calories 221, Fat 9 grams, Saturated Fat 3 grams
Carbohydrates 18 grams, Fiber 3 grams

Posted by Lisa at 10:42 AM | Comments (0) | TrackBack

March 21, 2006

Eating Edamame

The Japanese have long snacked on edamame (eh-dah-MAH-meh), or fresh soybeans. But Americans are just now catching on to their charms.
Not least among their merits is a buttery, nutty flavor and wonderfully crisp texture that makes edamame a fun snack food that's addictive to eat. You simply use your teeth to squeeze the beans out of the salted pods, which are picked while young and look like large, fuzzy sugar snap peas. The beans themselves are similar in color to fresh fava or lima beans.
Thanks to edamame's new-found popularity, the beans -- which are sold frozen as well as fully cooked and ready to eat, in or out of the pods -- are now available at many grocery stores.
Even in America's soybean belt, where farmers are more accustomed to feeding soy crops to farm animals than to their families, edamame now appears as a featured ingredient in some of the region's top restaurants. .
Try these recipes and see for yourself what all the fuss is about.

Sesame Beef and Asian Vegetable Stir-Fry

1/4 cup low-sodium soy sauce, divided
1/4 cup Chinese black (Chinkiang) vinegar or rice vinegar, divided
4 teaspoons dark sesame oil
1/2 teaspoon five-spice powder
3/4 pound top round, cut into1/4-inch strips
1/3 cup water
1 teaspoon cornstarch
2 teaspoons peanut oil, divided
3 tablespoons sesame seeds, toasted and divided
1 tablespoon minced peeled fresh ginger
2 garlic cloves, minced
2 cups red bell pepper strips
1 1/2 cups frozen blanched shelled edamame (green soybeans), thawed
1 cup sliced shiitake mushroom caps
1 (15-ounce) can whole baby corn, drained
1/2 cup diagonally cut green onions
3 cups cooked jasmine rice

Combine 2 tablespoons soy sauce, 2 tablespoons vinegar, sesame oil, and five-spice powder in a medium bowl, stirring with a whisk. Add beef; toss to coat. Let stand 10 minutes. Remove beef from bowl; discard marinade.
Combine 2 tablespoons soy sauce, 2 tablespoons vinegar, water, and cornstarch, stirring with a whisk.
Heat 1 teaspoon peanut oil in a large nonstick skillet over medium-high heat. Add beef; stir-fry 1 minute. Remove beef from pan. Add 1 teaspoon peanut oil, 2 tablespoons sesame seeds, ginger, and garlic to pan; stir-fry 30 seconds. Add bell pepper, edamame, mushrooms, and corn; stir-fry 2 minutes. Add beef and cornstarch mixture; stir-fry 3 minutes or until sauce thickens. Remove from heat; stir in 1 tablespoon sesame seeds and onions. Serve over rice.

Yield: 6 servings (serving size: 1 cup stir-fry and 1/2 cup rice)

CALORIES 434(30% from fat); FAT 14.4g (sat 3.3g,mono 4.8g,poly 3.5g); PROTEIN 21.7g; CHOLESTEROL 36mg; CALCIUM 62mg; SODIUM 318mg; FIBER 6.3g; IRON 3.7mg; CARBOHYDRATE 55.9g

Soba-Edamame Salad with Flank Steak

You can substitute whole wheat spaghetti for soba, if desired.


2 quarts water
12 ounces uncooked soba (buckwheat noodles)
2 cups frozen shelled edamame (green soybeans), thawed
2 cups thinly sliced Basic Grilled Flank Steak (about 8 ounces)
1 cup (2-inch) julienne-cut red bell pepper
1 cup shredded carrot
1 cup (1-inch) slices green onions
1/4 cup rice vinegar
2 tablespoons canola oil
1 tablespoon low-sodium soy sauce
2 teaspoons grated peeled fresh ginger
1 teaspoon chili garlic sauce (such as Lee Kum Kee)
1/4 teaspoon salt

Bring 2 quarts water to a boil in a large saucepan. Add soba; cook 4 minutes. Add edamame; cook 2 minutes or until soba is done. Drain and rinse with cold water; drain. Place soba mixture in a large bowl. Add Basic Grilled Flank Steak, bell pepper, carrot, and onions; toss well to combine.
Combine vinegar and remaining ingredients, stirring with a whisk. Drizzle over soba mixture; toss gently to coat. Cover and chill.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 389(25% from fat); FAT 10.8g (sat 1.6g,mono 4.2g,poly 2.4g); PROTEIN 22.8g; CHOLESTEROL 20mg; CALCIUM 60mg; SODIUM 417mg; FIBER 5.4g; IRON 4.5mg; CARBOHYDRATE 48.3g

Sesame Chicken Edamame Bowl

Frozen stir-fry mixes and frozen shelled edamame save prep time and don't require thawing. The slightly sweet and nutty stir-fried vegetables complement the delicately flavored chicken. You can serve this over udon noodles or rice stick noodles instead of rice.

2 teaspoons canola oil
1 tablespoon minced peeled fresh ginger
2 teaspoons minced peeled fresh lemongrass
2 garlic cloves, minced
1 pound skinless, boneless chicken breast, cut into bite-sized pieces
2 cups frozen shelled edamame (green soybeans)
2 cups frozen bell pepper stir-fry mix
2 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
1 teaspoon dark sesame oil
1/4 teaspoon cornstarch
1/2 cup (1/4-inch) diagonally cut green onions
2 teaspoons dark sesame seeds
1/2 teaspoon salt
2 cups hot cooked brown rice

Heat canola oil in a large nonstick skillet over medium-high heat. Add ginger, lemongrass, and garlic; sauté 1 minute or just until mixture begins to brown. Add chicken; sauté 2 minutes. Add edamame and stir-fry mix; sauté 3 minutes. Combine soy sauce, mirin, sesame oil, and cornstarch, stirring with a whisk. Add to pan; cook 1 minute. Remove from heat. Stir in onions, sesame seeds, and salt. Serve over rice.

Yield: 6 servings (serving size: 2/3 cup chicken mixture and 1/3 cup rice)

CALORIES 277(21% from fat); FAT 6.5g (sat 0.7g,mono 2.3g,poly 2.6g); PROTEIN 25.5g; CHOLESTEROL 44mg; CALCIUM 72mg; SODIUM 452mg; FIBER 5.4g; IRON 2.4mg; CARBOHYDRATE 27.1g

Posted by Lisa at 08:56 PM | Comments (0) | TrackBack

March 14, 2006

Omega-3s: Don't like fish? Try walnuts!

Cranberry Walnut Cabbage Salad
This salad offers a unique taste of sweet, bitter and crunchy. You also get some omega-3 fatty acids from the walnuts and some sulforaphane from the cruciferous vegetable cabbage. And, it’s a great way to fit in more vegetable servings to your day. The bonus is that it tastes so good!

Ingredients
1 Cup walnuts, coarsely chopped
1 Cup dried cranberries
4 Cups Coleslaw mix
¼ cup thinly sliced red onion

Dressing
½ cup cider vinegar
¼ cup extra virgin olive oil
¼ cup water
1 tsp celery seed

Mix the dressing ingredients together. Put the salad ingredients into a bowl and toss with the dressing. Cover and refrigerate for about 3 hours before serving. Stir and drain off all liquid before serving.

Posted by Lisa at 04:06 PM | Comments (0) | TrackBack

March 06, 2006

Heat Things Up: Garlic-chili sauce

This Asian condiment is a mixture of ground chilies, garlic and vinegar. It can add a lot of heat to food, so use sparingly! You can add it to stir-fries, marinades, base sauces or even soups. Try this:

Fresh Spring Rolls with Dipping Sauce

Dipping Sauce:
2 tablespoons fresh lime juice
1 tablespoon fish sauce
1 tablespoon water
1 tablespoon garlic chili sauce
1 teaspoon sugar
2 teaspoons grated peeled fresh ginger
2 garlic cloves, minced

Spring Rolls:
12 (8-inch) round sheets rice paper
3 green leaf lettuce leaves, quartered
3 cups fresh broccoli sprouts or alfalfa sprouts
36 (2-inch) julienne-cut carrot strips
36 (2-inch) julienne-cut cucumber strips
36 (2-inch) julienne-cut yellow bell pepper strips
24 medium shrimp, cooked, peeled, and halved lengthwise
36 fresh mint leaves

To prepare sauce, combine first 7 ingredients, stirring with a whisk until sugar dissolves; set aside.

To prepare spring rolls, add hot water to a large, shallow dish to a depth of 1 inch. Place 1 rice paper sheet in dish; let stand 30 seconds or just until soft. Place rice paper sheet on a flat surface. Arrange 1 lettuce piece in center of sheet. Top with 1/4 cup sprouts, 3 carrot strips, 3 cucumber strips, 3 bell pepper strips, 4 shrimp halves, and 3 mint leaves. Fold sides of sheet over filling; roll up jelly-roll fashion. Gently press seam to seal. Place spring roll, seam side down, on a serving platter (cover to prevent drying).

Repeat procedure with remaining rice paper, lettuce, sprouts, carrot, cucumber, bell pepper, shrimp, and mint. Serve with dipping sauce.

Yield: 6 appetizer servings (serving size: 2 rolls and 2 teaspoons sauce)

CALORIES 101(7% from fat); FAT 0.8g (sat 0.2g,mono 0.1g,poly 0.3g); PROTEIN 7.8g; CHOLESTEROL 44mg; CALCIUM 40mg; SODIUM 418mg; FIBER 2.1g; IRON 1.7mg; CARBOHYDRATE 16.8g

Posted by Lisa at 08:47 AM | Comments (0) | TrackBack

March 03, 2006

Even More Flavor: Red pepper spread

Roasted red peppers provide the zesty flavor in this spread. Dip raw veggies in it for an alternative to the usual creamy dips. Spread on a turkey sandwich instead of mayonnaise. Even try it on a pizza crust topped with a little feta and caramelized onions. Be open to something different. It’s all about exploring new flavors!

Posted by Lisa at 04:50 PM | Comments (0) | TrackBack

March 02, 2006

Adding Flavor: Mustard

Coming in all different flavors like yellow, Dijon, brown, and spicy, mustard adds that little extra zing to foods that can make a boring turkey sandwich into a gourmet feast.
Try these recipes too.
Apple Nut Salad
Heartthrob Salad
Seared Beef Tenderloin Mini Sandwiches

Posted by Lisa at 08:33 AM | Comments (0) | TrackBack

March 01, 2006

Try Something New: Balsamic Vinegar

Many of you may have had this before, but think of all the possibilities with this intense flavored vinegar. It has a long shelf life, few calories and lots of flavor. Make a simple oil-and-vinegar salad dressing using 3-to-1 oil to vinegar combination. Try a good-quality extra-virgin olive oil for the best taste on salads. Also add herbs, salt and pepper to taste. One of my favorites is dipping crusty bread into a mixture of olive oil and vinegar. Season with herbs and garlic as well. Saute vegetables like mushrooms or zucchini in a little balsamic vinegar for a bold taste. Also try sherry, white wine and red wine vinegar and cider vinegar for a different flavor. Add a splash of red wine vinegar to a finished pasta dish.

Posted by Lisa at 10:47 AM | Comments (0) | TrackBack

February 28, 2006

A Cooking Light Restaurant?

One of my favorite magazines is about to be turned into a restaurant. Makes me want to visit Chicago!

Cooking Magazine Puts Its Recipes to Taste Test
By LIA MILLER

Food that looks tantalizing on the page is the hallmark of cooking magazines, but if you want a taste, you have to actually cook it yourself. Cooking Light, a magazine devoted to healthy and low-fat gourmet food, is changing that relationship tomorrow, when it opens a kiosk restaurant that features food prepared solely from the recipes in the magazine.

The restaurant, Cooking Light@foodlife, is being run in a joint partnership with the Chicago-based restaurant company Lettuce Entertain You Enterprises, which owns 71 restaurants around the United States, including three four-star restaurants in Chicago. The kiosk will be part of Lettuce Entertain You's gourmet food court at Water Tower Place in downtown Chicago.

Entrees will be priced from $5.95 to $8.95. Cooking Light and Lettuce Entertain You are also introducing a take-home food line based on Cooking Light recipes, which will be sold at the food court's market.

Chris Allen, the publisher of Cooking Light, said that while the restaurant took its inspiration from the pages of the magazine, the magazine would also benefit from having a "big focus group" at its disposal.

"We will be watching what happens there each and every day. There's a possibility of a column, a lot of things could stem from this editorially," Mr. Allen said.

Cooking Light, owned by the Southern Progress Corporation, a unit of Time Warner, has a paid circulation of 1.7 million and is devoted solely to food.

Martin S. Walker, a magazine publishing consultant, said that most food magazines sponsored outside events, often in conjunction with advertisers, but that none had taken it this far. He said he would not be surprised to see the restaurant include special events with advertisers.

He added that while the kiosk was an interesting idea and Cooking Light had excellent name recognition in its particular niche of healthy food, financial success might be another matter.

"I'm not sure that it's the wisest money-making venture in the world. As a stand-alone, well, they are like magazines. Most don't make it."

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February 24, 2006

How to eat healthy if you don’t like to cook.

Healthy eating doesn’t require advanced cooking skills. In fact, many healthy meals can be made with minimal time and effort. If you don’t like to cook, these ideas will help you eat well without a lot of culinary effort.

**Look for quick and healthy cookbooks – either at the bookstore or check one out at your local library.
**Try out different cooking techniques. You may not like baking, but grilling or broiling may be your thing.

**Be creative. Use short-cuts like prepackaged salad greens or raw vegetables. Pick up a precooked or ready to eat rotisserie chicken on the way home. There may even be enough for leftovers.
**Check out Good foods and ingredients to have on hand.

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February 21, 2006

Good foods and ingredients to have on hand

It helps to plan ahead but you can still wing it and eat well. If you stock up on some of the basics you’ll be able to whip something together at the last minute.

**Plenty of fruits and vegetables, including canned tomato products and vegetable soups and broth.
**Lentils and beans such as black beans, kidney beans and garbanzos.
**Low-fat or fat-free milk, plain or flavored yogurt and reduced fat cheeses.

**Whole grain bread and pitas, tortillas, oatmeal, brown and white rice, and whole-grain pasta.
**Skinless chicken and turkey, unbreaded fish, lean ground beef, round or sirloin beef cuts, eggs, and peanut butter.
**Condiments, seasonings and spreads such as low-fat salad dressings, herbs, spices, flavored vinegars and salsa.
**Nonstick cooking spray, olive oil and trans-fat free margarine.

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February 17, 2006

Entertaining Appetizer

Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce

2/3 cup fat-free sour cream
1/4 cup Dijon mustard
2 tablespoons minced fresh tarragon
2 tablespoons prepared horseradish
1 (1 1/2-pound) beef tenderloin, trimmed
1/2 teaspoon freshly ground black pepper
Cooking spray
2 tablespoons fresh lemon juice
3 cups trimmed watercress (about 1 bunch)
1 (8-ounce) French bread baguette, cut diagonally into 16 slices
2 tablespoons capers
1/2 cup (2 ounces) shaved fresh Parmesan cheese

Combine first 4 ingredients, stirring well with a whisk. Cover and chill.
Secure beef at 2-inch intervals with twine. Sprinkle beef with pepper. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add beef to pan; cook 15 minutes or until desired degree of doneness, turning frequently. Let stand 15 minutes. Cut into 16 slices. Sprinkle with lemon juice.
Arrange watercress evenly on bread slices. Place 1 beef slice and about 1 tablespoon chilled sauce over each bread slice. Arrange capers and cheese evenly over sauce.

Yield: 16 servings (serving size: 1 sandwich)

CALORIES 136(33% from fat); FAT 5g (sat 1.8g,mono 1.5g,poly 0.3g); PROTEIN 12.6g; CHOLESTEROL 25mg; CALCIUM 94mg; SODIUM 314mg; FIBER 0.6g; IRON 1.7mg; CARBOHYDRATE 10g

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February 12, 2006

Heartthrob Salad

A zesty salsa-like mixture of tomato, kalamata olives, and hearts of palm flavors this salad. Hearts of palm, which taste similar to artichoke hearts, come from the cabbage palm tree. Look for jars of hearts of palm near the artichoke hearts in your market.

1 1/2 cups chopped plum tomato
2 tablespoons minced fresh parsley
1 tablespoon chopped pitted kalamata olives
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon olive oil
1/8 teaspoon salt
1/8 teaspoon black pepper
1 small garlic clove, minced
1 (14.8-ounce) jar hearts of palm
1 1/2 cups thinly sliced Bibb lettuce leaves
1 teaspoon grated fresh Parmesan cheese

Place first 9 ingredients in a medium bowl; toss gently to combine. Remove 3 hearts of palm from jar; reserve remaining hearts of palm for another use. Dice 1 heart of palm; add to tomato mixture. Cover and chill at least 2 hours.

Cut remaining 2 hearts of palm in half lengthwise. Arrange 2 hearts of palm halves, 3/4 cup lettuce, and 3/4 cup tomato mixture on each of 2 salad plates. Top each serving with 1/2 teaspoon cheese.

Yield: 2 servings

CALORIES 66(40% from fat); FAT 2.9g (sat 0.4g,mono 1.5g,poly 0.5g); PROTEIN 2.8g; CHOLESTEROL 0.0mg; CALCIUM 56mg; SODIUM 378mg; FIBER 2.8g; IRON 2mg; CARBOHYDRATE 9.7g
Courtesy of Cooking Light

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February 10, 2006

What to do if...You like to cook but can’t resist the urge to taste.

Whether you know it’ll taste good because it’s an old favorite or it’s a new recipe and you need to do a taste-test, a little taste here and a few bites there can really add up. If it’s a salad with lots of fruits and vegetables, you may be ok. If it’s a high fat or high calorie dessert, that ‘s another story. When you’re preparing meals or preparing food for others or events, try these suggestions to keep yourself from sampling the goods.

**Chew gum or suck on a mint while you’re baking or cooking.
**Have fruits or vegetables on hand that you can munch on while you’re cooking.
**Recruit someone else to do the taste-test part.

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February 07, 2006

Full of Flavor

For the best flavor, buy the freshest ingredients you can find. Buy locally grown fruits and vegetables in season, when possible, or purchase frozen fruits and vegetables, which are generally frozen immediately after picking, so they retain a fresh taste and maximum nutrients. Adding herbs and spices can also make food tastier. Here are a few things to keep in mind when doing so:

Be aware that dry herbs are stronger than fresh and that powdered herbs are stronger than crumbled. If you want to substitute fresh for dry in a recipe, use one tablespoon of fresh herb for each teaspoon of dried.
When using herbs to increase flavor in you recipes, timing is everything. Add seasonings to chilled foods, such as salad dressings and dips, several hours before serving to allow time for their flavors to blend. If you’re making a hot dish such as soup or stew, add herbs toward the end of cooking time so their flavor won’t disappear.
Spices that hold up well if added early in the cooking time include allspice, coriander, cumin, ginger, and nutmeg.

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January 04, 2006

What To Do On A Rainy Day

Cook! It may be raining outside but while your warm and dry inside, cook up a large batch of your favorite foods to freeze for later enjoyment. My favorites? Chili and tomato sauce.

Spicy Turkey Chili

1 1/4 cups green bell pepper strips
1 cup sliced onion
1/2 cup (1/4-inch-thick) sliced carrot
1/2 cup (1/4-inch-thick) sliced zucchini
1 pound ground turkey
1/4 cup chili powder
1 1/2 teaspoons sugar
3/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes, undrained
1 (16-ounce) can kidney beans, drained
1 (15-ounce) can black beans, drained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup chopped onion

Heat a large Dutch oven over medium heat. Add first 5 ingredients; cook 5 minutes or until turkey is browned, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato sauce), and bring to a boil. Cover, reduce heat, and simmer for 1 hour, stirring occasionally. Sprinkle with cheese and chopped onion.

Yield: 8 servings (serving size: 1 cup chili, 1 tablespoon cheese, and 1 1/2 teaspoons chopped onion)

CALORIES 272(26% from fat); FAT 8g (sat 2.9g,mono 2.6g,poly 1.8g); PROTEIN 20.3g; CHOLESTEROL 51mg; CALCIUM 136mg; SODIUM 398mg; FIBER 6.2g; IRON 4.3mg; CARBOHYDRATE 32.2g

Marinara Sauce

1 tablespoon olive oil
1 cup diced onion
1 cup sliced mushrooms
1/4 cup diced green bell pepper
6 garlic cloves, crushed
3/4 cup dry red wine
3/4 cup water
1/4 cup chopped fresh parsley
1 tablespoon sugar
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon pepper
1/4 teaspoon salt
2 bay leaves
1 (28-ounce) can whole tomatoes, undrained and chopped
1 (6-ounce) can tomato paste

Heat olive oil in a Dutch oven over medium-high heat. Add onion, mushrooms, bell pepper, and garlic; sauté 5 minutes or until tender. Add remaining ingredients, and bring to a boil. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.

Yield: 6 servings (serving size: 1 cup)

CALORIES 102(26% from fat); FAT 3g (sat 0.4g,mono 1.8g,poly 0.5g); PROTEIN 3.3g; CHOLESTEROL 0.0mg; CALCIUM 72mg; SODIUM 338mg; FIBER 3.2g; IRON 2.5mg; CARBOHYDRATE 18.4g

Posted by Lisa at 11:01 AM | Comments (0) | TrackBack

December 29, 2005

Appetizers for the New Year

Crostini With Roasted Vegetables and Pine Nuts

1 large eggplant (about 1 1/4 pounds)
1 large green bell pepper (about 1/2 pound)
1 large red bell pepper (about 1/2 pound)
1 large yellow bell pepper (about 1/2 pound)
1/4 cup pine nuts, toasted
1 teaspoon olive oil
1/4 teaspoon ground red pepper
1 large garlic clove, minced
2 tablespoons balsamic vinegar
1 tablespoon capers
1/2 teaspoon sugar
1/4 teaspoon salt
36 (3/4-inch) slices French bread (about 1 pound), toasted

Preheat oven to 500°.
Pierce eggplant several times with a fork; place on a foil-lined baking sheet. Bake at 500° for 20 minutes or until tender. Cut eggplant in half lengthwise. Place in a colander; let stand 15 minutes. Peel eggplant. Cut into 1/2-inch cubes; place in a medium bowl.
Cut bell peppers in half lengthwise; discard seeds and membranes. Place halves, skin sides up, on foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a heavy-duty zip-top plastic bag; seal. Let stand 15 minutes. Peel; cut into 1/2-inch pieces. Add bell peppers and pine nuts to eggplant in bowl; toss well.
Heat oil in a nonstick skillet over medium-high heat. Add red pepper and garlic, and sauté 30 seconds. Add vinegar, capers, sugar, and salt. Bring to a boil; cook 30 seconds. Pour over eggplant mixture; toss. Marinate at room temperature for 2 hours.
Spoon 1 tablespoon eggplant mixture onto each bread slice. Serve immediately.

Yield: 36 servings (serving size: 1 appetizer)

CALORIES 56(19% from fat); FAT 1.2g (sat 0.2g,mono 0.5g,poly 0.4g); PROTEIN 1.9g; CHOLESTEROL 1mg; CALCIUM 13mg; SODIUM 121mg; FIBER 0.6g; IRON 0.6mg; CARBOHYDRATE 9.9g

Chile Con Queso Dip

1 (14.5-ounce) can diced tomatoes, undrained
1 (10-ounce) can diced tomatoes and green chiles, undrained
1 teaspoon olive oil
1/2 cup chopped onion
2 garlic cloves, minced
1 (8-ounce) block fat-free cream cheese, softened
1 teaspoon chili powder
6 ounces light processed cheese, cubed (such as Velveeta Light)
Cilantro sprigs (optional)

Drain tomatoes and tomatoes with chiles in a colander over a bowl, reserving 1/3 cup liquid; set tomatoes and reserved liquid aside.
Heat oil in a medium saucepan over medium heat. Add onion and garlic; sauté 4 minutes. Add cream cheese; cook until cheese melts, stirring constantly. Add tomatoes, reserved liquid, and chili powder; bring to a boil. Add processed cheese; reduce heat and simmer 3 minutes or until cheese melts, stirring constantly. Garnish with cilantro, if desired. Serve warm with baked tortilla chips.

Yield: 3 1/2 cups (serving size: 1/4 cup)

CALORIES 63(24% from fat); FAT 1.7g (sat 0.9g,mono 0.2g,poly 0.1g); PROTEIN 5.5g; CHOLESTEROL 7mg; CALCIUM 132mg; SODIUM 400mg; FIBER 0.3g; IRON 0.3mg; CARBOHYDRATE 6.4g

Classic Shrimp Cocktail with Red and Green Sauces

For convenience, make this dish ahead, and refrigerate until time to serve.

Shrimp:
4 quarts water
1 tablespoon salt
2 tablespoons fresh lemon juice
1 onion, cut into 8 wedges
1 bay leaf
48 jumbo shrimp, peeled and deveined (about 2 pounds)

Salsa verde:
1 1/2 cups packed fresh flat-leaf parsley leaves
1 cup packed fresh basil leaves
1 1/2 tablespoons sliced almonds
3 tablespoons cold water
2 tablespoons extravirgin olive oil
2 tablespoons red wine vinegar
1 tablespoon capers, drained
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, peeled

Horseradish sauce:
3/4 cup bottled chili sauce (such as Heinz)
1/4 cup ketchup
2 tablespoons prepared horseradish
2 tablespoons fresh lemon juice
3 drops hot pepper sauce (such as Tabasco; optional)

To prepare shrimp, combine first 5 ingredients in a Dutch oven. Bring to a boil and cook, covered, 5 minutes. Add shrimp; cook, uncovered, 3 minutes or until shrimp are done. Drain; discard bay leaf and onion. Rinse shrimp with cold water. Chill 1 hour.
To prepare salsa verde, combine flat-leaf parsley and the next 10 ingredients (through garlic clove) in a blender. Process until smooth. Pour into a bowl; cover and chill.
To prepare horseradish sauce, combine chili sauce, ketchup, horseradish, and 2 tablespoons juice. Add hot pepper sauce, if desired. Cover and chill. Serve shrimp with sauces.

Yield: 12 servings (serving size: 4 shrimp, 1 tablespoon salsa verde, and about 1 tablespoon horseradish sauce)

CALORIES 136(27% from fat); FAT 4.1g (sat 0.6g,mono 2.2g,poly 0.8g); PROTEIN 16.1g; CHOLESTEROL 115mg; CALCIUM 60mg; SODIUM 512mg; FIBER 0.5g; IRON 2.5mg; CARBOHYDRATE 7.9g

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December 13, 2005

Family Recipe Makeover

Leading a healthy lifestyle doesn't mean you have to give up those favorite recipes mom use to make. Just give them a makeover by trying these fat reducing tips:

1. Reduce the fat content in homemade baked goods by substituting unsweetened applesauce, pureed prunes, or another pureed fruit for half of the oil, shortening, margarine, or butter.
2. Make soup or stew ahead of time, then refrigerate and skim off the hardened fat on top before reheating to serve. For each tablespoon you remove, you skim off more than 100 calories!
3. Fat-free sour cream or yogurt can easily replace full-fat sour cream in a chilled dip without a change in quality.
4. Lighten up packaged mixes by trying lower-fat options in preparation. Use half of the oil called for in packaged pasta salad mixes, or try using low fat or skim milk when making instant pudding.
5. Fortify the taste of low-fat dishes with fat-free seasonings, spices, and herbs. Mix garlic powder, black pepper and cayenne pepper and gently press onto the surface of meat, poultry, or fish prior to grilling for extra snap.
6. Use half the amount of chocolate chips or nuts called for in a recipe. Or substitute with raisins or other dried fruits.
7. Campbell's makes a line of Healthy Request soups which are lower in fat and sodium than the regular versions. Choose these when your recipe calls for a cream soup.
8. One egg is equal to 2 egg whites or 1/4 cup of egg substitute. You can save almost 6 grams of fat per egg by using this substitution.

Fat is a key ingredient in cooking, so it may take some experimenting until you find a recipe you like. In baked goods, fat tenderizes, adds moisture, and affects the shape of the finished product. Fat also carries, blends and stabilizes flavors. It will also add a creamy texture to sauces and dips. Modifying recipes to make them low in fat is possible, but it's not necessary to go completely fat-free. Are bodies need fat for many reasons such as to absorb fat-soluble vitamins, insulate our bodies and protect our organs. AND as far as cooking goes - we want food to taste good!

Posted by Lisa at 09:13 AM | Comments (0) | TrackBack

December 12, 2005

Chewy Chocolate-Cherry Cookies

Made these this weekend and they're quite tasty. A little different flavor for this time of the year. The tartness of the cherries contrasts with the cocoa and semisweet chocolate chips.

1 cup all-purpose flour (about 4 1/2 ounces)
1/3 cup unsweetened cocoa
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup sugar
1/3 cup butter, softened
1 teaspoon vanilla extract
1 large egg
2/3 cup dried tart cherries
3 tablespoons semisweet chocolate chips
Cooking spray

Preheat oven to 350°.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, baking powder, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer at high speed until well blended. Add vanilla and egg; beat well. With mixer on low speed, gradually add flour mixture. Beat just until combined. Fold in cherries and chocolate chips.

Drop by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes or just until set. Remove from oven; cool on pans 5 minutes. Remove from pans; cool completely on wire racks.

Yield: 30 cookies (serving size: 1 cookie)

CALORIES 80(30% from fat); FAT 2.7g (sat 1.3g,mono 1.1g,poly 0.1g); PROTEIN 1.1g; CHOLESTEROL 12mg; CALCIUM 10mg; SODIUM 56mg; FIBER 0.8g; IRON 0.4mg; CARBOHYDRATE 13.4g
Courtesy of Cooking Light

Posted by Lisa at 02:16 PM | Comments (1) | TrackBack

December 02, 2005

Adjustments make baked goods healthier

If "baking goodies" is right underneath "don't gain weight" or "help family stay healthy" on your holiday to-do list, the American Dietetic Association has some tips for you. Here are some ways to enjoy your favorite treats while curbing the calories and adding a bit of nutrition:

GO 50-50 FOR MORE FIBER. Use half white flour and half whole-wheat flour. Fiber helps you feel full, is good for healthy digestion and helpful in maintaining blood sugar and lowering cholesterol.

ADD FRUIT OR NUTS as another source of fiber. Dried fruits, such as cranberries, currants, apricots, apples, papaya or prunes are some possibilities. Walnuts, pecans, pistachios, hazelnuts and peanuts add flavor and nutrition. And fresh pomegranate seeds pack the nutrients along with adding a colorful touch.

SUBSTITUTE PUREED FRUIT. Applesauce, pureed plums or mashed bananas can replace half the butter, margarine or oil in some recipes and dramatically decrease fat and calories. It's great for bar or drop cookies.

REPLACE SOUR CREAM WITH YOGURT. This works for biscuit or muffin batter or in baking breads.

USE EGG WHITES. Toss the egg yolks in some -- not necessarily all -- of the eggs in a recipe. This might toughen some of your baked goods.

REDUCE SUGAR by 25 percent to 33 percent. For good results, use half a cup of sugar for every cup of flour in cakes; 1 tablespoon of sugar for muffins and quick breads; and 1 teaspoon of sugar for yeast breads.

Posted by Lisa at 11:03 AM | Comments (0) | TrackBack

November 16, 2005

Google Cooks.

Having trouble thinking of something to make for dinner? Have a random food in your pantry that you want to eat but not sure how to cook it? Tired of eating the same thing every week and want to try something new? When all else fails, "google it". Go to www.google.com, type in your ingredient(s) and the word recipe and you're on your way to new culinary creations.

Posted by Lisa at 10:10 AM | Comments (0) | TrackBack

November 04, 2005

Slimmed-down Sauces

Sauce served on the side or drizzled on top can really “make� any dish, entrée or dessert. They can spruce up something plain and turn it into something special. But for the cook in search of healthy recipes, some sauces can pose certain challenges. It is possible to whip up a splendid array of tastes and textures with a lot less fat. For example…

Alfredo sauce. Substitute 1 percent milk or evaporated fat-free milk for the cream found in traditional recipes. Replace some or all of the egg yolks with egg substitutes. Use finely grated reduced-fat cheese.

Pesto. Reduce half of the oil with reduced-fat, low-sodium chicken broth. Reduce the cheese by half. Add another herb such as parsley or even spinach along with the basil.

Gravy. De-fat the pan drippings by using cornstarch or arrowroot to thicken instead of the traditional flout and butter roux. Use 1 percent or fat-free milk in place of the cream.

Fruit glaze. Fruit sauces can top entrees as well as desserts. Puree chopped pineapple or peaches with a little unsweetened fruit juice in a blender. Pour into a saucepan and add ¼ cup of low sodium, low-fat chicken broth per cup of fruit. Add 1 tsp cornstarch mixed with 1 Tbsp of water and cook over low heat until thick. Add crushed red pepper flakes for a kick of flavor. Brush over broiled meats, poultry, and seafood.

Tropical fruit sauce. Combine chunks of fresh papaya, mango, banana, and pineapple with fresh lime juice, honey and water. Cook over low heat until soft, yet still lumpy. Chill. Put layers of plain or vanilla low-fat yogurt between layers of fruit for a festive fruit parfait, or serve over slices of homemade low-fat quick breads.

Posted by Lisa at 11:18 AM | Comments (0) | TrackBack

November 03, 2005

Chicken Potpie Makeover

Judging by the label, Pepperidge Farm Original Flaky Crust Roasted Chicken Pot Pie has 510 calories and 9 grams of saturated fat. But look again. Those numbers are for half a pie. Eat the entire pie, as most people probably do, and you’re talking more than 1000 calories and 18 grams of saturated fat. Then add the 13 grams of hidden trans fat (from the partially hydrogenated vegetable shortening) in each pie and you’re up to 31 grams of artery-clogging fat – that’s far more than a day’s allotment.

Chicken Potpies

Because the piecrust topping cooks on a baking sheet and is then placed over the filling, you don't need to use ovenproof bowls for the pies. Use a bowl or ramekin as a guide for cutting the dough. You can use 2 cups chopped leftover chicken in place of chicken breast tenders.


1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1/8 teaspoon salt
2 tablespoons all-purpose flour
1 teaspoon dried rubbed sage
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces chicken breast tenders, cut into bite-sized pieces
1 1/4 cups water
1 1/2 cups frozen mixed vegetables
1 cup mushrooms, quartered
1 (10 1/2-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup

Preheat oven to 425°.
Cut 3 (4-inch) circles out of dough; discard remaining dough. Place dough circles on a baking sheet coated with cooking spray. Lightly coat dough with cooking spray; sprinkle evenly with 1/8 teaspoon salt. Pierce top of dough with a fork. Bake dough at 425° for 8 minutes or until golden.
Combine flour, sage, 1/4 teaspoon salt, and pepper in a zip-top plastic bag; add chicken. Seal bag, and toss to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken mixture; cook 5 minutes, browning on all sides. Stir in water, scraping pan to loosen browned bits. Stir in vegetables, mushrooms, and soup; bring to a boil. Reduce heat, and cook 10 minutes. Spoon 1 cup chicken mixture into each of 3 (1-cup) ramekins or bowls; top each serving with 1 piecrust.

Yield: 3 servings (serving size: 1 pie)

CALORIES 374(27% from fat); FAT 11.4g (sat 4.8g,mono 4.2g,poly 1.2g); PROTEIN 24.1g; CHOLESTEROL 58mg; CALCIUM 38mg; SODIUM 882mg; FIBER 4.6g; IRON 1.9mg; CARBOHYDRATE 42.6g
Cooking Light

Posted by Lisa at 08:46 AM | Comments (0) | TrackBack

October 26, 2005

IHOP Pancake Makeover

SO, you agree that IHOP’s Harvest Grain and Nut pancakes are one of the best tasting breakfast foods on the planet? Turns out they need a slight makeover to try to trim them down a bit. Try this low fat version and you can enjoy the same great taste and not even have to leave the house.

¾ cup Quaker oats (not instant)
¾ cup whole wheat flour
1/3 cup all-purpose flour
2 tsp baking soda
1 tsp baking powder
1 ¼ cups low fat buttermilk
1/3 cup nonfat milk
¼ cup applesauce
1 egg
2 egg whites
¼ cup granulated sugar
1 ½ Tbsp finely chopped blanched almonds
1 ½ Tbsp finely chopped walnuts

Spray skillet with cooking spray. Combine the oats, whole flour, all-purpose flour, baking soda, baking powder in a medium bowl.
In another bowl combine the buttermilk, milk, applesauce, eggs and egg whites and sugar with an electric mixer until smooth. Combine the dry ingredients with the wet ingredients, add nuts and mix well by hand.
Ladle 1/3 cup of batter onto hot skillet and cook the pancakes for 1-3 minutes per side or until brown.
Makes 12 pancakes

Posted by Lisa at 08:50 AM | Comments (0) | TrackBack

October 25, 2005

How Do You Like Them Apples?

A line from my favorite movie and a great way to reach your daily 25 grams of fiber goal - as long as you eat the peel. One apple with the peel has 3 grams of fiber. When apple prices are at their lowest in these fall months, try this multi-flavored sweet, bitter and nutty salad and for dessert a warm twist on baked apples.

Apple, Walnut, and Mixed Greens Salad with Zinfandel-Cranberry Vinaigrette

Tossing the cubed apples with lemon juice will help keep them from turning brown. If you prefer sharper onion flavor, use red onions instead of Walla Wallas.

1 cup sweetened dried cranberries (such as Craisins)
3/4 cup apple juice
1/2 cup zinfandel or other fruity dry red wine
1/2 cup cranberry juice cocktail
3 tablespoons minced shallots
1 1/2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon walnut oil
10 cup gourmet salad greens
3 cups cubed Gala apple (about 2 apples)
1 cup thinly sliced Walla Walla or other sweet onion (about 1 medium onion)
1/3 cup coarsely chopped walnuts, toasted

Combine cranberries and apple juice in a medium saucepan; bring to a boil. Remove from heat; let stand for 10 minutes. Drain cranberries; discard apple juice. Set cranberries aside.
Bring wine and cranberry juice to a boil in pan, and cook until reduced to 1/3 cup (about 8 minutes). Pour wine mixture into a medium bowl; add shallots, lemon juice, salt, and pepper. Gradually add oil, stirring with a whisk.

Combine cranberries, greens, apple, and onion in a large bowl. Drizzle dressing over salad; toss gently to coat. Sprinkle with toasted walnuts.

Yield: 10 servings (serving size: about 1 1/3 cups salad and about 1 1/2 teaspoons walnuts)

CALORIES 140(28% from fat); FAT 4.4g (sat 0.4g,mono 0.7g,poly 2.8g); PROTEIN 2.7g; CHOLESTEROL 0.0mg; CALCIUM 58mg; SODIUM 146mg; FIBER 4.3g; IRON 1.7mg; CARBOHYDRATE 25.2g

Baked Apples

Chop the nuts and apples the night before, and combine with the rest of the ingredients in the morning. Serve these juicy baked apples over slices of Spiced Pumpkin Bread, warm bowls of oatmeal, or pancakes. Ida Red and McIntosh apples also work well.

2 cups dried cranberries
1 1/4 cups coarsely chopped walnuts
1 cup packed brown sugar
1 cup water
2 teaspoons ground cinnamon
6 Gala Apples, cored and chopped (about 3 pounds)

Combine all ingredients in a large microwave-safe dish. Microwave at high 20 minutes or until apples are soft, stirring occasionally.

Yield: 6 cups (serving size: 1/4 cup)

CALORIES 126(29% from fat); FAT 4.1g (sat 0.4g,mono 0.6g,poly 3g); PROTEIN 1g; CHOLESTEROL 0.0mg; CALCIUM 16mg; SODIUM 4mg; FIBER 2.3g; IRON 0.5mg; CARBOHYDRATE 23.7g

Posted by Lisa at 09:01 AM | Comments (0) | TrackBack

October 24, 2005

More Pumpkin Recipes

Banana Pumpkin Smoothie

The frozen fruit helps give the smoothie a thick texture; chilling the pumpkin ensures the smoothie stays cold when you blend it. The combination of banana, pumpkin, yogurt, and orange juice gives this breakfast beverage 740 milligrams of potassium per serving.

1 cup low-fat vanilla yogurt
3/4 cup canned pumpkin, chilled
1/2 cup ice cubes
1/3 cup fresh orange juice
1 tablespoon brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Dash of ground cloves
1 ripe banana, sliced and frozen
Dash of ground cinnamon (optional)

Combine yogurt and next 8 ingredients (through banana) in a blender, and process until smooth. Garnish with dash of ground cinnamon, if desired. Serve immediately.

Yield: 2 servings (serving size: about 1 cup)

NUTRITION PER SERVING
CALORIES 218(9% from fat); FAT 2.2g (sat 1.1g,mono 0.5g,poly 0.1g); PROTEIN 8.4g; CHOLESTEROL 6mg; CALCIUM 243mg; SODIUM 87mg; FIBER 5.5g; IRON 1.2mg; CARBOHYDRATE 44.5g

Pumpkin Layer Cheesecake
I made this for Thanksgiving a few years ago. Very good. A nice twist on the usual pumpkin pie.

2 Pkgs (8 oz each) Light Cream Cheese, softened
1/2 Cup sugar
1/2 tsp vanilla
1 egg
2 egg whites
1/2 cup canned pumpkin
1/2 tsp ground cinnamon
Dash each of ground cloves and nutmeg
1 ready-to-use graham cracker crumb crust (9 inch)

Mix cream cheese, sugar and vanilla with electric mixer on medium speed until well blended. Add eggs; mix until blended.
Stir pumpkin and spices into 1 cup of the batter; pour remaining plain batter onto the crust. Top with pumpkin batter.
Bake at 350 degrees for 35 to 40 minutes or until center is almost set. Cool. Refrigerate 3 hours or overnight. Makes 8 servings.

Pumpkin Patch

Nonstick cooking spray
1 29 oz can pumpkin puree
1 1/2 cups nonfat milk
3/4 cup nonfat powdered milk
6 egg whites
3/4 cup sugar
1 1/2 tsp cinnamon
1 1/2 tsp allspice
1 9 oz pkg yellow cake mix
3/4 cup chopped walnuts
4 Tbsp light butter
1/3 cup brown sugar

Preheat oven to 350 degrees. Spray 9x13 inch pan with cooking spray.
In a large bowl, beat together pumpkin and both milks, using an electric mixer on medium speed. Beat in egg whites, sugar, cinnamon and allspice until smooth. Pour pumpkin mixture into prepared pan.
Sprinkle dry cake mix over pumpkin mixture. Sprinkle walnuts over the dry cake mix layer.
In a small microwave-safe bowl, combine butter and brown sugar. Microwave on high until melted, about 90 seconds. Stir together until blended. Drizzle brown sugar mixture evenly over the walnut layer. Cover with aluminum foil. Bake 45 minutes. Remove foil and bake an additional 15-20 minutes, or until golden brown and a toothpick inserted comes out clean.

Serves 16
Nutrition Information: 209 calories, 6.8 g fat, 5 mg cholesterol

Spiced Pumpkin Bread

This recipe makes two generous loaves. Freeze one, or give it as a gift. The bread is also delicious toasted and topped with Baked Apples.

3 cups all-purpose flour (about 13 1/2 ounces)
2 cups sugar
2 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground cloves
1/4 teaspoon ground nutmeg
2/3 cup canola oil
3 eggs, lightly beaten
1 (15-ounce) can pumpkin
1/2 cup dried currants or raisins
Cooking spray

Preheat oven to 350°.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 7 ingredients (through nutmeg) in a large bowl; make a well in center of mixture. Combine canola oil, eggs, and pumpkin in a medium bowl; stir with a whisk until smooth. Add to flour mixture, stirring just until moist. Fold in currants.

Spoon batter into 2 (9 x 5-inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool loaves in pans 10 minutes on a wire rack; remove from pans. Cool loaves completely.

Yield: 2 loaves, 16 servings per loaf (serving size: 1 slice)

NUTRITION PER SERVING
CALORIES 150(31% from fat); FAT 5.2g (sat 0.5g,mono 3g,poly 1.5g); PROTEIN 2g; CHOLESTEROL 20mg; CALCIUM 18mg; SODIUM 170mg; FIBER 0.9g; IRON 0.9mg; CARBOHYDRATE 24.4g

Posted by Lisa at 06:32 PM | Comments (0) | TrackBack

October 22, 2005

Homemade Soup

My favorite is my mom's secret recipe. She makes a tastey vegetable soup too. That was the one thing I would request when I came home to visit, especially on those cold winter days in Pennsylvania.
This is the best chicken noodle recipe I've found. If I don't have chicken stock, I'd use half reduced sodium chicken broth, half water. I also add lots of vegetables - whatever I happen to have.

Chock Full Chicken Noodle Soup

1/2 teaspoon olive oil
1 cup chopped onion
1 teaspoon dried oregano
1 garlic clove, minced
6 cups Chicken Stock, divided
2 cups diced peeled baking potato
1 cup chopped celery
1 cup (1/4-inch-thick) sliced carrot
3 cups chopped cooked chicken
2 cups chopped spinach
1 teaspoon salt
3 ounces uncooked medium egg noodles (about 1 1/2 cups)
2 tablespoons all-purpose flour
1/4 teaspoon black pepper

Heat olive oil in a Dutch oven over medium-high heat. Add onion, and sauté 3 minutes. Add oregano and garlic, and sauté 30 seconds. Add 5 3/4 cups Chicken Stock and potato. Bring to a boil; reduce heat, and simmer for 15 minutes or until the potato is tender. Mash potato in stock mixture. Add celery and carrot; bring to a boil, reduce heat, and simmer for 5 minutes. Add the chicken, spinach, and salt; bring to a boil, reduce heat, and simmer 3 minutes. Add noodles; bring to a boil, and cook 5 minutes.
Combine 1/4 cup stock and flour in a small bowl; stir well with a whisk. Stir flour mixture into soup; simmer 3 minutes. Stir in pepper.

Yield: 5 servings (serving size: about 2 cups)

CALORIES 332(22% from fat); FAT 8.1g (sat 2.2g,mono 3g,poly 1.9g); PROTEIN 31.6g; CHOLESTEROL 96mg; CALCIUM 75mg; SODIUM 1068mg; FIBER 4.2g; IRON 3.5mg; CARBOHYDRATE 32.7g
Courtesy of Cooking Light

Turkey Noodle Soup

Total time: 35 minutes. Enjoy this soup year-round with shredded chicken instead of turkey.

Cooking spray
1 cup (1/4-inch-thick) slices carrot
3/4 cup chopped onion
4 garlic cloves, minced
1 cup (1/4-inch-thick) slices celery
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 cups fat-free, less-sodium chicken broth
2 cups (3 ounces) uncooked egg noodles
1 tablespoon low-sodium soy sauce
1 bay leaf
2 cups shredded turkey (about 8 ounces)
Coarsely ground black pepper (optional)

Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add carrot, onion, and garlic; sauté 5 minutes or until onion is lightly browned. Add celery, salt, and 1/4 teaspoon pepper; sauté 3 minutes. Add broth and next 3 ingredients (through bay leaf); bring to a boil. Reduce heat, and simmer 5 minutes. Add shredded turkey; cook 3 minutes. Discard bay leaf. Sprinkle with coarsely ground black pepper, if desired.

Yield: 4 servings (serving size: 2 cups)

NUTRITION PER SERVING
CALORIES 280(23% from fat); FAT 7.2g (sat 2.6g,mono 1.1g,poly 1.4g); PROTEIN 29.1g; CHOLESTEROL 80mg; CALCIUM 79mg; SODIUM 544mg; FIBER 2.3g; IRON 2.6mg; CARBOHYDRATE 24.3g

Posted by Lisa at 09:20 AM | Comments (0) | TrackBack

October 19, 2005

Simple Salmon Supper

Looking for a way to add more fish to your diet? This low-calorie dinner is low in sodium, yet full of flavor! And as a bonus, the red pepper provides vitamin C.

Simple Salmon Supper

Prep: 10 minutes Cook: 35 minutes

1 medium each: zucchini, yellow squash and red pepper, chopped (about
4 cups total)
4 skinless salmon fillets (4 oz. each)
1 can (14-1/2 oz.) diced tomatoes, drained
1/2 cup KRAFT Special Collection Sun-Dried Tomato
Vinaigrette Dressing
2 cups MINUTE Brown Rice, uncooked

PREHEAT oven to 375°F. Combine zucchini, squash and peppers; place in 13x9-inch baking dish. Place salmon over vegetables. Mix tomatoes and dressing; spoon over salmon. BAKE 20 to 25 min. or until salmon flakes easily with fork. Meanwhile, prepare rice as directed on package. SERVE salmon and vegetables over rice. Makes 4 servings.

Nutrition Information Per Serving: 420 calories, 14g total fat, 3g saturated fat, 55mg cholesterol, 410mg sodium, 46g carbohydrate, 5g dietary fiber, 8g sugars, 28g protein, 40%DV vitamin A, 70%DV vitamin C, 6%DV calcium, 10%DV iron.

Posted by Lisa at 03:24 PM | Comments (0) | TrackBack

October 13, 2005

Something to Snack On: Popcorn

Popcorn can be a great snack to satisfy lots of different tastes. It's crunchy and can be spicy, sweet, salty...all depending on how you dress it up. Notice I didn't say movie theatre popcorn with extra butter can be a good snack. We're taking a step back and bringing out the air popper or the new bowls you put in your microwave to pop popcorn. Microwave popcorn varieties can contain a lot of fat (and it's mainly the terrible trans fat). By using a home popper and adding the amounts and types of fat you want and your own flavors the finished product is a crunchy, tastey treat that even counts as one of your whole grains for the day.

Posted by Lisa at 09:10 AM | Comments (0) | TrackBack

October 11, 2005

In Season: Pumpkin

Getting excited about the holidays and need a pumpkin fix? Or maybe you can't wait until Jamba Juice features their Pumpkin Smash smoothie. Make your own smoothie at home by following this recipe.

Pumpkin Cheesecake Smoothie

1 Cup canned pumpkin
1 Cup low-fat vanilla yogurt
1 Cup skim milk
1/2 tsp ground cinnamon
1/4 tsp vanilla extract
2 tsp sugar
dash of nutmeg

Mix all ingredients except nutmeg in blender. Pour into glass and garnish with a dash of nutmeg. Makes 2 servings.

Nutrition Information:
Serving size: 1 1/2 cups, 210 kcal, 1 g fat, 5 mg cholesterol, 150 mg sodium, 41 g carbohydrate, 4 g fiber, 12 g protein.

Posted by Lisa at 02:03 PM | Comments (1) | TrackBack

October 09, 2005

It's all about color.

When choosing fruits and vegetables, think color. The more colorful the dish, the better it looks and the more nutrients it contains. Next time red, yellow and/or orange bell peppers are on sale, try this colorful side dish.

Green Beans with Roasted Peppers and Triple Herbs.

1 medium red pepper
1 medium yellow pepper
1 lb. fresh French green beans, trimmed
1 Tbsp. olive oil
2 tsp Dijon mustard
2 Tbsp lemon juice
1 Tbsp minced basil
1 Tbsp minced chives
2 tsp minced thyme

1. Place peppers on a long-handled cooking fork or place them on a rac and roast them directly over an open flame. Char peppers on all sides and place them in a bowl and cover the bowl with plastic wrap. Let the peppers cool down for 20 mins. Refrigerate.
2. Blanch the green beans in boiling water for 1 minute. Drain, plunge beans into ice water and drain again. Refrigerate.
3. Whisk together the oil, mustard, juice and herbs. Set aside.
4. Remove the skins, seeds and membranes of the peppers and discard. Slice the peppers into thin strips. Toss the green beans and dressing together. Add the peppers and toss again.
5. Serve at room temperature.
Makes 8 servings

Nutrition information:
Serving size: 1/2 cup
44 kcal, 2 grams fat, 0 grams saturated fat, 0 mg cholesterol, 33 mg sodium, 7 grams carbohydrate, 2 grams fiber, 1 gram protein
Courtesy of Diabetes Forcast

Posted by Lisa at 05:00 PM | Comments (0) | TrackBack

September 23, 2005

Back in the Kitchen...sort of.

In recent years, more and more people are eating out at restaurants or going through the drive-through on the way home from work. We've been spending less and less time in the kitchen preparing dinner for the family. Both parents have full time jobs and spend time driving kids to soccer, ballet and karate class. New methods are being developed to get the family meal back into our lives. Are these make-and-take your dinner businesses the new fad? Is it becoming a social hour? Are the meals healthy? Click here to find out more.

Posted by Lisa at 09:56 AM | Comments (0) | TrackBack

September 09, 2005

Full with Fiber

Try these recipes to add some more fiber to your diet. Fiber not only helps you feel full, it helps lower your cholesterol and keeps your digestive tract running smoothly.

Cinnamon-Wheat Pancakes
Add some blueberries, apple or pear chunks for some extra fiber. I'd probably replace some of the flour with oatmeal too.

1 tsp baking soda
1 1/2 Cup buttermilk
1 Cup whole wheat flour
1 Tbsp cinnamon
1 Tbsp sugar
2 egg whites
1 tsp vanilla

Dissolve baking soda in buttermilk. In a large bowl, mix flour, cinnamon and sugar together. Add milk mixture, egg whites and vanilla. Blend well.
Serves 4
228 kcal, 2g fat, 46g carbohydrate, 10g protein, 7g fiber.

**If you don't have buttermilk - here's a substituition: For every one cup of buttermilk called for in the recipe - replace 1 Tbsp of milk with 1 Tbsp of either lemon juice or vinegar. Let stand for a few minutes. (So this recipe would be 1 1/8 Cup 1% or skim milk plus 1 1/2 Tbsp lemon juice.)

Homemade Granola Bars
Mmmm....these are so good...as long as you have "grainy" taste buds.

1/2 Cup light corn syrup
4 egg whites
2 Tbsp honey or molasses
2 tsp vanilla
1 Cup brown sugar
1/4 Cup sugar
3 Cups oat bran
2 Cups oatmeal
1 Cup flour
2 1/2 Cups Rice Krispies
1 tsp cinnamon
1/2 cup raisins

Preheat oven to 350 degrees. In a large bowl, mix corn syrup, egg whites, honey and vanilla with the sugars. Gradually blend in the dry inredients as listed. Spread into 2 9x 13 inch pans which have been sprayed with cooking spray. Bake with 20 minutes. Cool for 30 minutes.
Makes 32
113 kcal, 26g carbohydrate, 1g fat, 3.3g protein, 2.3g fiber.

Posted by Lisa at 12:17 PM | Comments (0) | TrackBack

September 03, 2005

Tapas-style Entertaining

Tapas parties are the newest trend in entertaining. Tapas or “little plates� are usually enjoyed over conversation with a glass or two of wine or sherry. This type of gathering allows you small tastes of a large variety of food as you enjoy the company of friends. To learn more about tapas and how to throw a successful tapas party, click here. Example of a tapa?

Tomato Crostini

Plum tomatoes usually have better flavor and are less watery than other tomatoes available during winter, so they are great for this recipe. If you're without a baking sheet, carefully arrange the bread slices directly on the oven rack.


1/2 cup chopped plum tomato
1 tablespoon chopped fresh basil
1 tablespoon chopped pitted green olives
1 teaspoon capers
1/2 teaspoon balsamic vinegar
1/2 teaspoon olive oil
1/8 teaspoon sea salt
Dash of freshly ground black pepper
1 garlic clove, minced
4 (1-inch-thick) slices French bread baguette
Cooking spray
1 garlic clove, halved

Preheat oven to 375º.
Combine first 9 ingredients.
Lightly coat both sides of bread slices with cooking spray; arrange bread slices in a single layer on a baking sheet. Bake at 375º for 4 minutes on each side or until lightly toasted.
Rub 1 side of bread slices with halved garlic; top evenly with tomato mixture.

Yield: 2 servings (serving size: 2 bread slices and about 1/3 cup tomato mixture)

CALORIES 109(23% from fat); FAT 2.8g (sat 0.4g,mono 1.5g,poly 0.7g); PROTEIN 3.1g; CHOLESTEROL 0.0mg; CALCIUM 30mg; SODIUM 373mg; FIBER 1.4g; IRON 1mg; CARBOHYDRATE 18g
Courtesy of Cooking Light

Toasted Pita with Mint, Cucumber, and Tomato Salad

Put late-summer tomatoes to good use in this bright and herby salad. For even more color, leave the cucumber unpeeled--English cucumber skin is thin enough to be palatable. Make this dish close to serving time so it doesn't become watery.

1/4 cup fresh lemon juice
2 tablespoons extravirgin olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 garlic cloves, minced
3 3/4 cups chopped tomato (about 3 medium)
1 1/2 cups chopped peeled English cucumber (about 1)
1/3 cup thinly sliced green onions
1/3 cup chopped fresh flat-leaf parsley
1/4 cup chopped fresh mint
1 tablespoon chopped fresh cilantro
3 (6-inch) pitas, cut into 8 wedges

Preheat oven to 425°.
Combine first 5 ingredients in a large bowl, stirring with a whisk. Add tomato and next 5 ingredients (through fresh cilantro); toss well.

Arrange pita wedges in a single layer on a baking sheet. Bake at 425° for 6 minutes or until golden. Serve with salad.

Yield: 8 servings (serving size: about 2/3 cup salad and 3 pita wedges)

CALORIES 116(30% from fat); FAT 3.9g (sat 0.5g,mono 2.6g,poly 0.6g); PROTEIN 3.2g; CHOLESTEROL 0.0mg; CALCIUM 43mg; SODIUM 274mg; FIBER 2g; IRON 1.2mg; CARBOHYDRATE 18g
Courtesy of Cooking Light

Posted by Lisa at 09:17 AM | Comments (0) | TrackBack

September 01, 2005

Promoting Family Meals

More companies offering a place for busy families to go for homemade meals. At places like Dinners Together and Dinners Ready they do all the shopping and prep work. All you have to do is put it together.

Posted by Lisa at 11:45 AM | Comments (0) | TrackBack

August 30, 2005

Chicken Strips Makeover

A favorite of kids, teens and even adults, breaded chicken can be a nutrition nightmare. Depending on what is used for breading and how it is cooked, chicken strips can be loaded with fat and calories. With a little time and creativity, you can make a healthier version of this American favorite.

Basic Chicken Strips

2 Chicken breasts, skinless, cut into strips
1 cup corn flakes, crushed
Seasonings of choice
½ cup 1% or nonfat milk
1 Egg white

Preheat oven to 400 degrees. In a shallow bowl, beat the egg white with a whisk and mix with the milk. In another bowl, add seasonings to the crushed corn flakes. If you like spicy, mix in spices like chili powder and paprika. If you like savory, use spices like oregano and garlic and herb. Dip chicken strips into milk mixture and then into the cereal. Press cereal into the chicken to help it stick. Place coated chicken strips onto a baking sheet coated with cooking spray. Spray chicken strips with cooking spray. Bake for 20 mins, turning once during cooking. Dip cooked chicken strips into ketchup or honey mustard sauce.

Or try one of these recipes from Cooking Light.

Chicken Strips with Blue Cheese Dressing

Pair this fiery entrée with cool, crunchy carrot and celery sticks.

CHICKEN:
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
1/2 cup all-purpose flour
1/2 teaspoon paprika
1/2 teaspoon ground red pepper
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 pound chicken breast tenders
1 tablespoon canola oil

DRESSING:
1/2 cup fat-free mayonnaise
1/4 cup (1 ounce) crumbled blue cheese
1 tablespoon red wine vinegar
1 teaspoon bottled minced garlic
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

To prepare chicken, combine buttermilk and hot sauce in a shallow dish. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through salt) in a shallow dish. Dip chicken in buttermilk mixture, and dredge chicken in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan. Set aside, and keep warm.
While chicken cooks, prepare the dressing. Combine fat-free mayonnaise and next 5 ingredients (through black pepper) in a small bowl. Serve with chicken strips.

Yield: 4 servings (serving size: about 3 chicken tenders and 2 tablespoons dressing)

NUTRITION PER SERVING
CALORIES 281(28% from fat); FAT 8.7g (sat 2.6g,mono 3.2g,poly 1.5g); PROTEIN 30.8g; CHOLESTEROL 77mg; CALCIUM 101mg; SODIUM 771mg; FIBER 1.3g; IRON 1.9mg; CARBOHYDRATE 18.4g

Golden Nuggets

We think Chicken Boy would approve the use of Engilsh muffins for sturdy, substantial crumbs, but he probably wouldn't object if you substituted firm, hearty bread. It's not as if he can talk or anything.

1/2 cup low-fat buttermilk
1 tablespoon fresh lemon juice
1 teaspoon dried Italian seasoning
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
1 pound skinned, boned chicken breast, cut into 1/2-inch strips
2 cups fresh English muffin breadcrumbs (about 2 muffins)
1/3 cup grated Parmesan cheese
Cooking spray

Combine first 6 ingredients in a zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 30 minutes, turning occasionally.
Preheat oven to 375°.
Combine breadcrumbs and cheese in a bowl. Remove chicken from bag and arrange on a sheet of wax paper. Sprinkle chicken evenly with 1 cup breadcrumb mixture. Turn chicken, and sprinkle with remaining breadcrumb mixture. Arrange chicken strips on a baking sheet coated with cooking spray. Bake at 375° for 30 minutes or until golden brown.

Yield: 4 servings (serving size: about 4 chicken strips)

NUTRITION PER SERVING
CALORIES 262(16% from fat); FAT 4.8g (sat 2.2g,mono 1.4g,poly 0.6g); PROTEIN 32.8g; CHOLESTEROL 71mg; CALCIUM 207mg; SODIUM 674mg; FIBER 0.2g; IRON 2.3mg; CARBOHYDRATE 19.9g

Posted by Lisa at 12:31 PM | Comments (0) | TrackBack

August 22, 2005

Quick and Easy Salad

A different mix of sweet, tart and nutty flavors.
Apple-nut Salad

1 1/2 Tbsp olive oil
1 1/2 Tbsp water
1 tsp Dijon mustard
3/4 tsp sugar
Salt and Pepper

1/2 Cup chopped apple
1 Tbsp chopped onion
3 Cups lettuce
1 Tbsp chopped walnuts
1 Tbsp crumbled blue cheese

Mix dressing ingredients together in a small bowl. Mix salad ingredients in a large bowl. Add dressing to salad and toss well. Makes 4 servings.

Posted by Lisa at 08:30 PM | Comments (0) | TrackBack

August 18, 2005

All-Time Favorite Cookies

What better combination than oatmeal, peanut butter and chocolate? And, they’re super easy to make.

No-Bake Cookies

1/2 cup sugar
1/8 cup 1% or nonfat milk
1 Tbsp cocoa
1 Tbsp margarine
¼ tsp vanilla
1/8 cup peanut butter
¾ cup oatmeal

Combine the first 4 ingredients in a saucepan and bring to a boil. Cook for 1 minute. Remove from heat. Stir in vanilla, peanut butter and oatmeal. Drop by teaspoons onto waxed paper. Makes about 1 dozen.

Unnecessary Justification: Yes, the dietitian is eating a cookie. It’s not nice to stare and point fingers. This recipe has fiber from the oatmeal, monounsaturated fats from the peanut butter, antioxidants from the cocoa, low fat milk and you could use a healthier margarine like Smart Balance and even use Splenda to replace the sugar, if you wish. I haven’t tried the Splenda substitution, so let us know how it works if you try it. And most important, they taste really good :)

Posted by Lisa at 11:15 AM | Comments (0) | TrackBack

August 12, 2005

Fiasco on the Grill

Cooking a pizza on the barbeque sounded like a fun and tasty new meal to try. I have tried this indoors before, however, making a pizza crust on a George Foreman Grill is not quite the same thing as using a barbeque. But, you need to be open-minded when trying new things so try this recipe when you’re not rushed for time and don’t expect perfection.

Grilled Pizza
Simple recipe that includes your personal preferences, but this all happens very quickly so be sure to have all the ingredients handy to add to the pizza.

1 ready-to-bake pizza crust (refrigerator dough)
Pizza sauce
Part-skim mozzarella cheese
Toppings such as cooked, chopped chicken, turkey pepperoni, chopped mushrooms, bell peppers, black olives, artichokes, onions or whatever you like on your pizza.

Heat barbeque. Unroll dough and press dough into desired thickness using a rolling pin. Spray skillet with cooking spray. Cook vegetables until desired doneness. Add spices such as red pepper flakes, oregano or basil as desired. Spray barbeque with cooking spray and turn to low heat. Place dough on grill and cook for 3 minutes or until puffy and golden brown. Turn over pizza crust. Spread on pizza sauce, sprinkle with cheese and add toppings. Pizza is ready when the cheese is melted. If the crust is done before the cheese is melted, turn off the barbeque and let the pizza cook with the barbeque closed.

Other treats to try on the barbeque:
Fruits like pineapple, melon, banana, pears, plums or peaches. Spray grill with cooking spray. Slice fruits in half and place cut-side down on the grill. Be careful not to overcook them because they may fall apart.
Vegetables like asparagus, zucchini squash, or assorted sliced veggies cooked on a grill pan (all seasoned with olive oil and spices like parsley, oregano, basil or lemon pepper). Or roast corn on the cob on the grill. Just leave it in the husk and remove the corn when the husks are blackened.

Posted by Lisa at 02:49 PM | Comments (0) | TrackBack

August 04, 2005

Thursday's Taste: Zucchini

All about Zucchini
Zucchini is available year-round fresh, canned with tomato, and frozen and sliced with other vegetables.

To select fresh zucchini, look for small ones that are firm and free from soft spots and cuts. You probably won't be able to find one that's blemish-free because of their tender skins.

To store, refrigerate dry zucchini in a plastic bag for up to 5 days or up to 2 weeks if they are garden-fresh.

To prepare, wash but do not peel. Cut off ends. Follow recipe directions for slicing and cooking.


A Twist on Lasagna: Layered Zucchini

This is also good without the cottage cheese filling - not a big fan of any cottage cheese/ricotta cheese lasagna layer. The mozzarella still makes it cheesey.

4 cups water
6 cups sliced zucchini (about 3 medium)
1 pound ground round
2 garlic cloves, minced
2 cups low-fat spaghetti sauce (such as Muir Glen Organic)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
2 cups fat-free cottage cheese
1 tablespoon dried parsley
2 large eggs, lightly beaten
Cooking spray
1/2 cup dry breadcrumbs, divided
1 3/4 cups (3 1/2 ounces) preshredded part-skim mozzarella cheese, divided

Preheat oven to 350°.
Bring the water to a boil in a large saucepan. Add zucchini; cook 3 minutes or until crisp-tender. Drain and cool.

Place the beef and garlic in a large nonstick skillet over medium-high heat. Cook until browned, stirring to crumble. Stir in the spaghetti sauce, salt, basil, and oregano; cook for 1 minute. Remove from heat.

Combine the cottage cheese, parsley, and eggs in a medium bowl.

Arrange zucchini slices in a shallow 3-quart casserole coated with cooking spray. Sprinkle the zucchini with half of the breadcrumbs. Spread half of cottage cheese mixture over breadcrumbs; cover with half of the meat mixture and 1 cup mozzarella. Repeat the layers with the remaining breadcrumbs, cottage cheese mixture, and meat mixture; reserve the remaining mozzarella. Bake at 350° for 40 minutes.

Sprinkle with remaining mozzarella, and bake an additional 5 minutes or until cheese melts.

Yield: 10 servings

CALORIES 210(30% from fat); FAT 7.1g (sat 3g,mono 2.8g,poly 0.5g); PROTEIN 20.9g; CHOLESTEROL 69mg; CALCIUM 153mg; SODIUM 554mg; FIBER 2.3g; IRON 2.5mg; CARBOHYDRATE 14.8g
Courtesy of Cooking Light

A Twist on Fried Zucchini: Zucchini Oven Chips

1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray

Preheat oven to 425°.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.

Yield: 4 servings (serving size: about 3/4 cup)

CALORIES 61(28% from fat); FAT 1.9g (sat 1g,mono 0.5g,poly 0.2g); PROTEIN 3.8g; CHOLESTEROL 5mg; CALCIUM 87mg; SODIUM 231mg; FIBER 1g; IRON 0.6mg; CARBOHYDRATE 7.6g
Courtesy of Cooking Light

Posted by Lisa at 12:46 PM | Comments (1) | TrackBack

August 03, 2005

Bacon Double Cheeseburger Makeover

A bacon double cheeseburger is one of the worst items on a fast food menu. Although it may sound tasty, the two patties, bacon, cheese and mayonnaise is loaded with artery-clogging fat and calories. Like with any other food, if this is an occasional food for you - no big deal. However, if this is a staple in your diet, next time you get a craving, why not push up your sleeves and try to master a healthier version in your home kitchen. Here’s how: Start with lean ground turkey breast or ground beef (5-7% fat). Whether you’re making your own patties or using pre-made patties – either one will work. While the burgers are cooking on the barbeque, microwave some turkey bacon (2 slices per burger). Slice up a tomato, onion, maybe some pickle. Clean some lettuce leaves – the greener, the better. When the burgers are just about done, add a slice of low fat cheese (mozzarella is my favorite or Trader Joe’s has some other good low fat flavors). Toast the whole wheat hamburger buns (my choice: Sara Lee) on the grill. All that’s left to do is put it all together. Pile on the veggies, bacon, ketchup and mustard and you have yourself a bacon cheeseburger without the extra grease. Maybe have a lettuce salad on the side or dip baby carrots, celery and cucumber sticks into low-fat ranch dressing.

Posted by Lisa at 01:43 PM | Comments (0) | TrackBack

July 29, 2005

Food of the Day Friday: Strawberries

This was a big hit at the office potluck lunch!
Lots of flavor and easy to make.

Chicken and Strawberries Over Mixed Greens

Using precooked chicken makes this dish a snap to throw together for lunch. Serve with focaccia topped with coarse salt and rosemary to complement the sweet strawberries and raisins in the salad.

2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
2 cups quartered small strawberries (about 1 pint)
1/3 cup finely chopped celery
1/3 cup finely chopped red onion
2 tablespoons golden raisins
1 tablespoon sesame seeds, toasted
1 tablespoon chopped fresh or 1 teaspoon dried tarragon
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
1/2 teaspoon paprika
1/8 teaspoon salt
1/8 teaspoon black pepper
4 cups gourmet salad greens

Combine first 5 ingredients in a large bowl. Combine sesame seeds and next 6 ingredients (sesame seeds through pepper) in a small bowl, stirring well with a whisk. Pour over chicken mixture; toss well to coat. Cover and chill 1 hour. Serve over salad greens.

Yield: 4 servings (serving size: 1 1/4 cups chicken mixture and 1 cup greens)

CALORIES 164(35% from fat); FAT 6.3g (sat 1.2g,mono 3.4g,poly 1.3g); PROTEIN 15.3g; CHOLESTEROL 35mg; CALCIUM 78mg; SODIUM 376mg; FIBER 3.5g; IRON 1.7mg; CARBOHYDRATE 13.3g

Courtesy of Cooking Light

Posted by Lisa at 09:05 AM | Comments (0) | TrackBack

May 03, 2005

Recipes for more fruits and vegetables.

Banana Berry Pancakes

1 large banana, peeled and sliced

1 cup complete pancake mix

½ cup water

Nonstick cooking spray

1 ½ cups frozen strawberries

2 Tbsp strawberry jam

Place banana in a medium bowl and mash with a fork. Add pancake mix and water; stir until blended. Spray a large skillet with nonstick cooking spray over medium heat. Pour ¼ cup batter for each pancake into hot skillet. Cook pancakes for about 2 minutes per side or until cooked trhough. Meanwhile, place berries in a small bowl with jam. Microwave on high for 1 minute. Stir, then cook for 1 minute more. Spoon topping over pancakes.

Makes 4 servings

2 pancakes per serving

Nutrition Information per Serving:

200 Calories

43 g Carbohydrate

4 g Protein

2 g Total fat

0 g Saturated fat

400 mg Sodium

3 g Fiber

Veggie Tortilla Roll Up

4 whole wheat tortillas

6 Tbsp nonfat cream cheese

2 cups shredded romaine lettuce or fresh spinach

1 cup diced tomatoes

½ cup chopped cucumber

¼ cup diced green chilies

¼ cup sliced black olives

¼ cup chopped red onion

½ cup chopped bell pepper

Spread each tortilla with 1 ½ Tbsp of cream cheese. Top tortillas with vegetables. Roll up tightly to enclose filling.

Makes 4 servings

1 tortilla roll per serving

Nutrition Information Per Serving:

144 Calories

25 g Carbohydrate

8 g Protein

3 g Total Fat

1 g Saturated Fat

386 mg Sodium

5 g Fiber

Fresh Corn and Rice Salad

4 ears of corn, rinsed with husks and silks removed

4 cups water

1 ½ cups cooked rice, cooled

1 14.5 oz can diced tomatoes, undrained

2 (7 oz) cans of diced green chilies, undrained

1 medium red bell pepper, sliced

Cut kernels from cob to yield about 2 cups. Add water to medium saucepan over medium-high heat. Cook corn, covered, for 4 minutes; drain. In a medium bowl, mix corn and rice. Stir in diced tomatoes and chili peppers. Sprinkle top of salad with bell pepper and serve at room temperature.

Makes 6 servings

1 cup per serving

Nutrition Information Per Serving

130 Calories

30 g Carbohydrate

4 g Protein

1 g Total Fat

0 g Saturated Fat

290 mg Sodium

2 g Fiber

Sauteed Vegetable Pitas

1 small onion, peeled and diced

1 cup chopped eggplant

½ cup sliced mushrooms

1 red bell pepper, cut into strips

1 medium yellow bell pepper, cut into strips

¼ cup light Italian dressing

2 whole wheat pita breads

1/3 cup shredded part-skim mozzarella cheese

Cook onion and eggplant in a nonstick skillet over medium heat until soft, about 5 minutes. Add mushrooms and bell peppers; cook and stir for about 5 minutes more or until the vegetables are crisp and tender. Remove from heat and stir in dressing. Cut pita bread in half to form 4 pockets and spoon filling into each half. Top with cheese.

Makes 4 servings

½ pita per serving

Nutrition Information Per Serving

137 Calories

20 g Carbohydrate

6 g Protein

4 g Total Fat

1 g Saturated Fat

272 mg Sodium

3 g Fiber

Posted by Lisa at 11:42 AM | Comments (0) | TrackBack