Use this marinade for chicken or pork (marinate in fridge up to 12 hours) or for fish or seafood (marinate in fridge for 15 minutes). This makes enough marinade for 1pound of meat.
1/4 cup lemon juice
1/4 cup dry white wine (or chicken or vegetable broth)
2 teaspoons grated fresh lemon rind
2 tablespoons olive oil or canola oil
1 teaspoon minced garlic
1/2 teaspoon onion salt
1/8 teaspoon pepper
1 tablespoon fresh or 1 teaspoon dried herb of your choice (tarragon, oregano, thyme,
basil, rosemary, sage etc.)
Whisk the ingredients together until well combined. Put the meat in a plastic zip bag, pour the marinade over the meat, zip the bag, and lightly massage the meat to evenly distribute the marinade. When ready to cook the meat, remove it from the marinade and discard the marinade, or put it in a small saucepan and boil it for 1-2 minutes and serve with the meat.
Note: DO NOT use the marinade as a sauce until you boil it to kill any cooties.
Thursday, January 26, 2012
Baked Eggplant with Artichokes
1 tablespoon olive oil
8 ounces roughly chopped fresh mushrooms
1 can (14 ounces) artichoke hearts, drained & roughly chopped
1/4 cup sliced black olives
1 teaspoon minced garlic
1 teaspoon dried Italian herb blend
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup prepared garlic hummus
1/4 cup white wine
1/4 cup chicken broth
8 slices grilled or broiled eggplant
6 ounces shredded Italian cheese blend
Preheat the oven to 350◦F. Coat a deep baking dish with cooking spray.
Heat the olive oil over medium heat in a large nonstick skillet. Add the mushrooms and saute for 2 minutes or until softened. Add the garlic, artichoke hearts, olives, herb blend, salt, pepper, hummus, wine and chicken broth. Cook and stir for 2 minutes. Remove from the heat.
Place four slices of eggplant in a single layer in the prepared casserole. Spread with 1/2 of the mushroom mixture. Sprinkle with 3 ounces of the cheese. Place another 4 slices of eggplant over that and repeat the layers to use up the vegetables and cheese, ending with a layer of cheese. Cover with foil and bake for 30 minutes. Remove the cover and bake for another 15 minutes. Remove from the oven and let stand five minutes before serving.
8 servings
Per serving (1 cup):
Calories: 172.5, total fat: 12.8 g, saturated fat: 3.3 g, cholesterol: 8.6 mg, sodium: 348 mg, carbs: 8.1 g, fiber: 3 g, sugars: .2 g, protein: 12.3 g
Thursday, December 15, 2011
Cheesey Greens Casserole
This a great dish for the puree diet phase. For an extra creamy version, puree the cottage cheese before adding it to the other ingredients.
2 cups frozen chopped greens (turnip, spinach, or 1 cup of each)
2 cups (about 8 ounces) reduced-fat cheddar cheese, cubed
1 16-ounce container reduced-fat (1%) cottage cheese
3 cups egg substitute
¼ cup flour
Preheat oven to 350°F. Spray a casserole dish with cooking spray.
Drain the greens and pat any excess moisture off with paper towels. Combine the greens with the rest of the ingredients and stir until well mixed. Pour the mixture into the prepared casserole dish.
Bake for 35 minutes or until lightly browned and set (mixture doesn’t jiggle).
8 servings
Per serving (1 cup each):
Calories: 169.3, total fat: 3.1 g, saturated fat: 1.8 g, cholesterol: 10.1 mg, sodium: 610.1 mg, carbs: 7.8 g, fiber: 1.5 g, sugars: .6 g, protein: 25.8 g
2 cups frozen chopped greens (turnip, spinach, or 1 cup of each)
2 cups (about 8 ounces) reduced-fat cheddar cheese, cubed
1 16-ounce container reduced-fat (1%) cottage cheese
3 cups egg substitute
¼ cup flour
Preheat oven to 350°F. Spray a casserole dish with cooking spray.
Drain the greens and pat any excess moisture off with paper towels. Combine the greens with the rest of the ingredients and stir until well mixed. Pour the mixture into the prepared casserole dish.
Bake for 35 minutes or until lightly browned and set (mixture doesn’t jiggle).
8 servings
Per serving (1 cup each):
Calories: 169.3, total fat: 3.1 g, saturated fat: 1.8 g, cholesterol: 10.1 mg, sodium: 610.1 mg, carbs: 7.8 g, fiber: 1.5 g, sugars: .6 g, protein: 25.8 g
Sunday, September 4, 2011
Garbanzo Galore
1 cup diced tomatoes
1 cup cooked garbanzo beans (chick peas)
¼ cup chopped onion
2 teaspoons cornstarch
¼ teaspoon salt
¼ teaspoon pepper
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
⅓ cup fresh whole grain breadcrumbs (about 1 slice)
¼ cup rolled oats
2 tablespoons chopped walnuts (or substitute pecans or
almonds)
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
1 tablespoon olive oil
Preheat the oven to 350◦F. Coat a baking dish with cooking spray.
Combine the tomatoes, beans, onion, cornstarch, salt, pepper and oregano in a medium bowl. Pour into the prepared baking dish. Combine the breadcrumbs, oats, walnuts, Parmesan, garlic and olive oil in another bowl and stir until well mixed. Sprinkle the tomato mixture evenly with the crumb mixture. Bake 40 to 45 minutes, until the casserole is bubbly and the topping is browned. Remove from the oven and let sit five minutes before serving.
6 servings
Per serving ( ½ cup):
Calories: 128.4, total fat: 5.5 g, saturated fat: 1 g, cholesterol: 1.6 mg, sodium: 279.6 mg, carbs: 18.4 g, fiber: 3.4 g, sugars: .5 g, protein: 4.4 g
1 cup cooked garbanzo beans (chick peas)
¼ cup chopped onion
2 teaspoons cornstarch
¼ teaspoon salt
¼ teaspoon pepper
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
⅓ cup fresh whole grain breadcrumbs (about 1 slice)
¼ cup rolled oats
2 tablespoons chopped walnuts (or substitute pecans or
almonds)
2 tablespoons grated Parmesan cheese
1 teaspoon minced garlic
1 tablespoon olive oil
Preheat the oven to 350◦F. Coat a baking dish with cooking spray.
Combine the tomatoes, beans, onion, cornstarch, salt, pepper and oregano in a medium bowl. Pour into the prepared baking dish. Combine the breadcrumbs, oats, walnuts, Parmesan, garlic and olive oil in another bowl and stir until well mixed. Sprinkle the tomato mixture evenly with the crumb mixture. Bake 40 to 45 minutes, until the casserole is bubbly and the topping is browned. Remove from the oven and let sit five minutes before serving.
6 servings
Per serving ( ½ cup):
Calories: 128.4, total fat: 5.5 g, saturated fat: 1 g, cholesterol: 1.6 mg, sodium: 279.6 mg, carbs: 18.4 g, fiber: 3.4 g, sugars: .5 g, protein: 4.4 g
Edamame & Barley Salad
¼ cup barley (uncooked, rinsed)
¾ cup vegetable broth (or water)
⅛ teaspoon salt
¼ cup fat-free plain Greek yogurt
1 teaspoon grated lime zest
2 tablespoons lime juice
1 tablespoon Bragg Liquid Aminos (or substitute soy sauce)
½ teaspoon minced garlic
½ teaspoon chili powder
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
2 tablespoons canola oil
1 cup frozen, shelled cooked edamame beans
¼ cup chopped red bell pepper
¼ cup chopped yellow bell pepper
¼ cup chopped scallions
¼ cup chopped celery
Combine the barley, broth, and 1/8 teaspoon of salt in a small saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and cook for 40 to 45 minutes or until the barley is tender but not mushy. Remove from the heat and allow to cool.
In a medium bowl, whisk together the yogurt, lime zest and juice, Bragg Liquid Aminos, garlic, chili powder, oregano and canola oil. Add the edamame, red and yellow bell peppers, scallions, celery, and the cooled barley. Toss to combine. Serve at room temperature or refrigerate for one hour and serve cold.
6 servings
Per serving (1/2 cup):
Calories: 117.5, total fat: 5.8 g, saturated fat: .4 g, cholesterol: 0 mg, sodium: 345.5 mg, carbs: 12 g, fiber: 3.1 g, sugars: 1.2 g, protein: 4.6 g
¾ cup vegetable broth (or water)
⅛ teaspoon salt
¼ cup fat-free plain Greek yogurt
1 teaspoon grated lime zest
2 tablespoons lime juice
1 tablespoon Bragg Liquid Aminos (or substitute soy sauce)
½ teaspoon minced garlic
½ teaspoon chili powder
1 teaspoon chopped fresh oregano, or ½ teaspoon dried
2 tablespoons canola oil
1 cup frozen, shelled cooked edamame beans
¼ cup chopped red bell pepper
¼ cup chopped yellow bell pepper
¼ cup chopped scallions
¼ cup chopped celery
Combine the barley, broth, and 1/8 teaspoon of salt in a small saucepan. Bring to a boil over medium-high heat. Cover, reduce heat to medium-low, and cook for 40 to 45 minutes or until the barley is tender but not mushy. Remove from the heat and allow to cool.
In a medium bowl, whisk together the yogurt, lime zest and juice, Bragg Liquid Aminos, garlic, chili powder, oregano and canola oil. Add the edamame, red and yellow bell peppers, scallions, celery, and the cooled barley. Toss to combine. Serve at room temperature or refrigerate for one hour and serve cold.
6 servings
Per serving (1/2 cup):
Calories: 117.5, total fat: 5.8 g, saturated fat: .4 g, cholesterol: 0 mg, sodium: 345.5 mg, carbs: 12 g, fiber: 3.1 g, sugars: 1.2 g, protein: 4.6 g
Saturday, June 11, 2011
Herbed Mushroom Salad
4 tablespoons olive oil
4 tablespoons lemon juice
1 teaspoon grated lemon zest
½ teaspoon garlic salt
1 tablespoon chopped fresh herbs
1 tablespoon chopped fresh Italian parsley
½ teaspoon Splenda®
16 ounces raw mushrooms, sliced
Whisk the first six ingredients together in a medium bowl until well combined. Add the mushrooms and toss to evenly coat with dressing. Refrigerate 30 minutes. Serve the salad with a slotted spoon so that the dressing can drain away from the mushrooms.
4 servings (about 1/2 cup each)
4 tablespoons lemon juice
1 teaspoon grated lemon zest
½ teaspoon garlic salt
1 tablespoon chopped fresh herbs
1 tablespoon chopped fresh Italian parsley
½ teaspoon Splenda®
16 ounces raw mushrooms, sliced
Whisk the first six ingredients together in a medium bowl until well combined. Add the mushrooms and toss to evenly coat with dressing. Refrigerate 30 minutes. Serve the salad with a slotted spoon so that the dressing can drain away from the mushrooms.
4 servings (about 1/2 cup each)
Tuesday, June 7, 2011
Roasted Peaches
¼ cup chopped almonds
3 medium (2-1/2” diameter, about 4 ounces each), peaches,
halved and pitted (or substitute plums or nectarines)
2 tablespoons orange juice
1 tablespoon lemon juice
2 tablespoons Splenda® brown sugar blend
½ teaspoon ground fennel seed
¼ teaspoon ground coriander
pinch of ground nutmeg
Preheat the oven to 400◦F. Line a shallow baking dish with aluminum foil and coat it with cooking spray.
Heat a small nonstick skillet over high heat. Add the almonds and toast them for three to five minutes, stirring frequently, until golden brown. Watch them closely to avoid burning them. Remove from the heat and set aside.
Place the peach halves in a single layer in the prepared baking dish, cut side up. Whisk the rest of the ingredients together in a measuring up until the Splenda® dissolves, then drizzle the mixture evenly over the peaches.
Roast for 15 to 20 minute or until the peaches are tender, adding more orange juice to the baking dish if necessary to keep everything moist.
6 servings
3 medium (2-1/2” diameter, about 4 ounces each), peaches,
halved and pitted (or substitute plums or nectarines)
2 tablespoons orange juice
1 tablespoon lemon juice
2 tablespoons Splenda® brown sugar blend
½ teaspoon ground fennel seed
¼ teaspoon ground coriander
pinch of ground nutmeg
Preheat the oven to 400◦F. Line a shallow baking dish with aluminum foil and coat it with cooking spray.
Heat a small nonstick skillet over high heat. Add the almonds and toast them for three to five minutes, stirring frequently, until golden brown. Watch them closely to avoid burning them. Remove from the heat and set aside.
Place the peach halves in a single layer in the prepared baking dish, cut side up. Whisk the rest of the ingredients together in a measuring up until the Splenda® dissolves, then drizzle the mixture evenly over the peaches.
Roast for 15 to 20 minute or until the peaches are tender, adding more orange juice to the baking dish if necessary to keep everything moist.
6 servings
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