6 chicken thighs
1 lb sliced mushrooms
1 large onion, coarsely chopped
1 tbl choped garlic
1 tsp pepper
1/4 c. Dijon mustard
1/4 c. sour cream
juice of 1 lemon
Preheat oven to 350F.
Spray a Dutch oven or large covered pot with cooking spray. Place chicken in the pot, sprinkle with pepper and place covered pot in the oven for 40 min. Add mushrooms to the pot. Cook another 15 min.
Remove chicken and veggies from the pot with a slotted spoon, keep warm. Place the uncovered pot on a burner on high heat and bring remaining juices to a boil. Boil until liquid is reduced to a few tablespoons. Reduce heat, add mustard and sour cream. Heat gently, stirring until smooth. Return chicken and veggies to pot, heat through.
Tuesday, September 30, 2008
Thursday, September 25, 2008
Chocolate Dunk Protein Cookies
Don't make these if you have problems with self-control around cookies!
2 scoops chocolate protein powder + enough flour to measure 1-3/4 cups
3/4 tsp baking soda
1/4 tsp salt
4 oz semi-sweet baking chocolate
3/4 c. butter or margarine, softened
1/2 c. firmly packed Splenda brown sugar blend
1/2 c. granulated Splenda
1 egg
1 tsp vanilla extract
12 oz semi-sweet chocolate morsels
Preheat oven to 375F.
Combine protein powder, flour, baking soda, and salt in a small bowl. Coarsely chop the baking chocolate.
Beat the butter and sugars in a large bowl with an electric mixer on medium speed until light and fluffy. Beat in the egg and vanilla. Gradually add the flour mixture, beating until blended. Dough will be very stiff. Fold in chopped chocolate.
Drop dough by heaping teaspoons 2" apart on ungreased cookie sheets. Bake cookies 11-12 min. or until lightly browned. Cool 1 min, then remove to wire racks. Allow to cool completely.
Put chocolate morsels in a microwave-safe bowl and microwave on high 1 min. Stir. If any morsel shapes remain, microwave another 10-20 seconds. Stir.
Dip one half of each cookie into the melted chocolate. Place dipped cookies on waxed paper and let stand until the chocolate is set.
2 scoops chocolate protein powder + enough flour to measure 1-3/4 cups
3/4 tsp baking soda
1/4 tsp salt
4 oz semi-sweet baking chocolate
3/4 c. butter or margarine, softened
1/2 c. firmly packed Splenda brown sugar blend
1/2 c. granulated Splenda
1 egg
1 tsp vanilla extract
12 oz semi-sweet chocolate morsels
Preheat oven to 375F.
Combine protein powder, flour, baking soda, and salt in a small bowl. Coarsely chop the baking chocolate.
Beat the butter and sugars in a large bowl with an electric mixer on medium speed until light and fluffy. Beat in the egg and vanilla. Gradually add the flour mixture, beating until blended. Dough will be very stiff. Fold in chopped chocolate.
Drop dough by heaping teaspoons 2" apart on ungreased cookie sheets. Bake cookies 11-12 min. or until lightly browned. Cool 1 min, then remove to wire racks. Allow to cool completely.
Put chocolate morsels in a microwave-safe bowl and microwave on high 1 min. Stir. If any morsel shapes remain, microwave another 10-20 seconds. Stir.
Dip one half of each cookie into the melted chocolate. Place dipped cookies on waxed paper and let stand until the chocolate is set.
Sesame Spinach
16 oz raw spinach, rinsed and not dried
1 tbl canola oil
1 tbl soy sauce
3 tsp lemon juice
1 clove garlic, minced
1 tbl sesame seeds
1/4 tsp pepper
Combine soy sauce, lemon juice, garlic, sesame seeds and pepper in a small bowl.
Heat oil in wok or large skillet over medium-high heat. Add spinach and stir-fry until it wilts, 1-2 minutes. Add soy sauce mixture and stir-fry another minute.
2 servings
1 tbl canola oil
1 tbl soy sauce
3 tsp lemon juice
1 clove garlic, minced
1 tbl sesame seeds
1/4 tsp pepper
Combine soy sauce, lemon juice, garlic, sesame seeds and pepper in a small bowl.
Heat oil in wok or large skillet over medium-high heat. Add spinach and stir-fry until it wilts, 1-2 minutes. Add soy sauce mixture and stir-fry another minute.
2 servings
Oriental Chops
1 tbl sesame oil
6 lamb or pork chops, about 1" thick
3/4 c. chopped onion
3 garlic cloves, minced
3 tbl soy sauce
1 tbl chili paste
1/2 c. frozen orange juice concentrate, thawed
1 tbl rice wine vinegar
1 tbl minced fresh ginger
Heat the sesame oil in a large skillet over medium-high heat. Add the chops and brown lightly on both sides. Transfer chops to paper towels to drain.
Add the onion and garlic to the skillet and cook, covered, over low heat for 15 minutes or until tender and lightly colored.
Add soy sauce, chili paste, orange juice concentrate, vinegar, and ginger to the skillet and simmer 1 minute, stirring constantly.
Return the chops to the skillet, cover, and cook over low heat, turning once, until done, 7-10 minutes.
6 lamb or pork chops, about 1" thick
3/4 c. chopped onion
3 garlic cloves, minced
3 tbl soy sauce
1 tbl chili paste
1/2 c. frozen orange juice concentrate, thawed
1 tbl rice wine vinegar
1 tbl minced fresh ginger
Heat the sesame oil in a large skillet over medium-high heat. Add the chops and brown lightly on both sides. Transfer chops to paper towels to drain.
Add the onion and garlic to the skillet and cook, covered, over low heat for 15 minutes or until tender and lightly colored.
Add soy sauce, chili paste, orange juice concentrate, vinegar, and ginger to the skillet and simmer 1 minute, stirring constantly.
Return the chops to the skillet, cover, and cook over low heat, turning once, until done, 7-10 minutes.
Asian Broccoli Slaw
1/4 c. rice wine vinegar
2 tsp canola oil
1 tsp sesame oil
1 tbl Splenda brown sugar blend
1 tbl minced fresh ginger
2 tbl soy sauce
1 12-oz bag broccoli slaw
1 scallion, chopped
Mix all ingredients except slaw and scallion in a large bowl. Add slaw and scallion and toss to coat with dressing. Refrigerate for 30 min.
4 servings
2 tsp canola oil
1 tsp sesame oil
1 tbl Splenda brown sugar blend
1 tbl minced fresh ginger
2 tbl soy sauce
1 12-oz bag broccoli slaw
1 scallion, chopped
Mix all ingredients except slaw and scallion in a large bowl. Add slaw and scallion and toss to coat with dressing. Refrigerate for 30 min.
4 servings
Coconut Ginger Chicken
2 lbs chicken thighs (6 bone-in thighs)
1 14-oz can light coconut milk
2 cloves garlic, minced
1 tsp chili paste (or more, to taste)
1 tbl minced fresh ginger
2 tbl soy sauce
3/4 c. chopped fresh cilantro
Remove and discard the chicken skin. Spray crock-pot with cooking spray. Place the chicken in the crock-pot. Combine the coconut milk, garlic, chili paste, ginger and soy sauce and pour over the chicken. Cover and cook on low 6-7 hours or until chicken is done. Sprinkle with cilantro before serving.
6 servings
1 14-oz can light coconut milk
2 cloves garlic, minced
1 tsp chili paste (or more, to taste)
1 tbl minced fresh ginger
2 tbl soy sauce
3/4 c. chopped fresh cilantro
Remove and discard the chicken skin. Spray crock-pot with cooking spray. Place the chicken in the crock-pot. Combine the coconut milk, garlic, chili paste, ginger and soy sauce and pour over the chicken. Cover and cook on low 6-7 hours or until chicken is done. Sprinkle with cilantro before serving.
6 servings
Orange Broccoli Salad
1 tbl orange juice
1 tsp canola oil
1 tsp prepared horseradish
1 tsp honey
1/8 tsp salt
2-1/2 cups broccoli florets
1 cup mandarin oranges, drained
Combine first 5 ingredients in a small bowl.
Steam the broccoli until tender-crisp.
Mix together the broccoli, mandarin oranges, and juice mixture.
2 servings
1 tsp canola oil
1 tsp prepared horseradish
1 tsp honey
1/8 tsp salt
2-1/2 cups broccoli florets
1 cup mandarin oranges, drained
Combine first 5 ingredients in a small bowl.
Steam the broccoli until tender-crisp.
Mix together the broccoli, mandarin oranges, and juice mixture.
2 servings
Lemon Slaw
1/2 c. LF mayonnaise
1/2 tsp lemon zest
1 tbl lemon juice
1 tbl rice wine vinegar
1 tsp Splenda
1/2 tsp salt
1/2 tsp paprika
1/4 tsp pepper
1/4 tsp Worcestershire sauce
16-oz package shredded coleslaw mix
Combine first 9 ingredients in a large bowl. Add coleslaw mix and toss to coat with dressing. Cover and chill 2 hours.
4 servings
1/2 tsp lemon zest
1 tbl lemon juice
1 tbl rice wine vinegar
1 tsp Splenda
1/2 tsp salt
1/2 tsp paprika
1/4 tsp pepper
1/4 tsp Worcestershire sauce
16-oz package shredded coleslaw mix
Combine first 9 ingredients in a large bowl. Add coleslaw mix and toss to coat with dressing. Cover and chill 2 hours.
4 servings
Crab & Artichoke Bake
16 oz crabmeat or imitation crab
2 cans artichoke hearts, drained & chopped
2 cups shredded reduced-fat cheddar cheese
1/2 cup chopped green pepper
1/2 cup chopped onion
4 tsp lemon juice
1 can reduced-fat cream of chicken or mushroom soup
1/4 cup breadcrumbs
1/4 cup Parmesan cheese
Preheat oven to 375F.
Spray a 4-qt casserole dish with cooking spray.
Mix all ingredients except breadcrumbs and Parmesan and pour into casserole dish. Top with breadcrumbs and Parmesan.
Bake 30 min. or until bubbly.
6 servings
2 cans artichoke hearts, drained & chopped
2 cups shredded reduced-fat cheddar cheese
1/2 cup chopped green pepper
1/2 cup chopped onion
4 tsp lemon juice
1 can reduced-fat cream of chicken or mushroom soup
1/4 cup breadcrumbs
1/4 cup Parmesan cheese
Preheat oven to 375F.
Spray a 4-qt casserole dish with cooking spray.
Mix all ingredients except breadcrumbs and Parmesan and pour into casserole dish. Top with breadcrumbs and Parmesan.
Bake 30 min. or until bubbly.
6 servings
Wednesday, September 24, 2008
Oniony Cottage Cheese
I love sweets, but occasionally I long for something savory and salty, and this does it for me:
1/2 c. LF/FF cottage cheese
1 tbl LF/FF sour cream or Greek yogurt
1 tsp onion soup mix
Mix well and let sit 15 minutes.
You can eat it sooner than that, but it takes at least 15 minutes for the moisture in the cottage cheese to soften the onion bits in the soup mix.
If you're on a low-sodium diet, you could make something similar using 1/4 tsp Mrs. Dash and 1/4 tsp onion powder.
1/2 c. LF/FF cottage cheese
1 tbl LF/FF sour cream or Greek yogurt
1 tsp onion soup mix
Mix well and let sit 15 minutes.
You can eat it sooner than that, but it takes at least 15 minutes for the moisture in the cottage cheese to soften the onion bits in the soup mix.
If you're on a low-sodium diet, you could make something similar using 1/4 tsp Mrs. Dash and 1/4 tsp onion powder.
Thursday, September 18, 2008
Vegetarian Soy Chili
1 tbl canola oil
1/2 c. chopped celery
1 c. chopped onion
2 cloves garlic, minced
12 oz soy crumbles
1 14.5-oz can petite cut diced tomatoes
1 15-oz can red kidney beans, drained and rinsed
1 15-oz can corn, drained
1 6-oz can tomato paste
1 tbl chili powder
1 tbl cumin
(Note: you can substitute an additional can of beans for the soy crumbles)
Heat the oil in a large saucepan over medium heat. Add the onion and saute until translucent. Add garlic and saute 1 min. Add the rest of the ingredients, reduce heat to low, and simmer 1 hr.
Serve with FF/LF shredded cheddar cheese and FF/LF sour cream or Greek yogurt, if desired.
8 servings
1/2 c. chopped celery
1 c. chopped onion
2 cloves garlic, minced
12 oz soy crumbles
1 14.5-oz can petite cut diced tomatoes
1 15-oz can red kidney beans, drained and rinsed
1 15-oz can corn, drained
1 6-oz can tomato paste
1 tbl chili powder
1 tbl cumin
(Note: you can substitute an additional can of beans for the soy crumbles)
Heat the oil in a large saucepan over medium heat. Add the onion and saute until translucent. Add garlic and saute 1 min. Add the rest of the ingredients, reduce heat to low, and simmer 1 hr.
Serve with FF/LF shredded cheddar cheese and FF/LF sour cream or Greek yogurt, if desired.
8 servings
Ginger Broccoli
24 oz broccoli florets
2 tsp sesame oil
2 tbl soy sauce
2 tsp minced fresh ginger
2 tsp Splenda brown sugar blend
4 tbl water
Heat the sesame oil in a large skillet over medium heat. Add the broccoli and stir-fry 6-8 min. Add the rest of the ingredients, stir, cover and cook another 2 min.
4 servings
2 tsp sesame oil
2 tbl soy sauce
2 tsp minced fresh ginger
2 tsp Splenda brown sugar blend
4 tbl water
Heat the sesame oil in a large skillet over medium heat. Add the broccoli and stir-fry 6-8 min. Add the rest of the ingredients, stir, cover and cook another 2 min.
4 servings
Creamed Cabbage
3 cups shredded cabbage
1 tsp Splenda
1/4 tsp salt
1 pinch nutmeg
8 oz FF evaporated milk or half and half
1/4 c. dried breadcrumbs
1/4 c. shredded Parmesan cheese
Preheat oven to 350F.
Spray a baking dish with cooking spray. Spread cabbage evenly in baking dish. Sprinkle with Splenda, salt and nutmeg. Pour in evaporated milk. Sprinkle with breadcrumbs and Parmesan.
Bake 45 min.
6 servings
1 tsp Splenda
1/4 tsp salt
1 pinch nutmeg
8 oz FF evaporated milk or half and half
1/4 c. dried breadcrumbs
1/4 c. shredded Parmesan cheese
Preheat oven to 350F.
Spray a baking dish with cooking spray. Spread cabbage evenly in baking dish. Sprinkle with Splenda, salt and nutmeg. Pour in evaporated milk. Sprinkle with breadcrumbs and Parmesan.
Bake 45 min.
6 servings
Chicken Thighs with Orange Glaze
1/2 c. white wine
1/4 c. red wine vinegar
1/4 c. orange juice
2 tbl lime juice
3 tbl soy sauce
2 tbl fresh thyme leaves (or 1 tbl dried thyme)
1 clove garlic, minced
1 tbl honey
1 tsp minced fresh ginger
8 chicken thighs
Remove the skin and fat from the chicken, if desired (the meat will be more moist if you leave it on and remove it after cooking, however).
In a large skilled, combine wine, vinegar, juices, soy sauce, thyme, garlic, honey and ginger. Bring to a boil over medium-high heat. Add chicken, skin side down. Reduce heat to low, cover and simmer 15 min. Remove cover, turn chicken over, and cook for another 15-20 min. or until chicken juices run clear and most of cooking liquid is evaporated.
8 servings
1/4 c. red wine vinegar
1/4 c. orange juice
2 tbl lime juice
3 tbl soy sauce
2 tbl fresh thyme leaves (or 1 tbl dried thyme)
1 clove garlic, minced
1 tbl honey
1 tsp minced fresh ginger
8 chicken thighs
Remove the skin and fat from the chicken, if desired (the meat will be more moist if you leave it on and remove it after cooking, however).
In a large skilled, combine wine, vinegar, juices, soy sauce, thyme, garlic, honey and ginger. Bring to a boil over medium-high heat. Add chicken, skin side down. Reduce heat to low, cover and simmer 15 min. Remove cover, turn chicken over, and cook for another 15-20 min. or until chicken juices run clear and most of cooking liquid is evaporated.
8 servings
Spinach with Onions
16 oz raw spinach, rinsed but not dried
1 tbl butter
1/2 c. chopped onion
1 pinch nutmeg
1/8 tsp thyme
1/8 tsp salt
1/8 tsp pepper
Melt butter in a large skillet over medium-high heat. Saute onion until translucent. Reduce heat to medium, add spinach, cover and cook 5 min. or until spinach is wilted. Add seasonings, stir well, and serve.
4 servings
1 tbl butter
1/2 c. chopped onion
1 pinch nutmeg
1/8 tsp thyme
1/8 tsp salt
1/8 tsp pepper
Melt butter in a large skillet over medium-high heat. Saute onion until translucent. Reduce heat to medium, add spinach, cover and cook 5 min. or until spinach is wilted. Add seasonings, stir well, and serve.
4 servings
Green Beans & Ham
4 oz ham, cubed
1 medium onion, chopped
2 tsp minced garlic
1 tbl olive oil
16 oz frozen green beans
Heat oil in a large skillet over medium high heat. Saute onions until translucent. Add garlic and saute 1 min. Add ham and green beans. Reduce heat to medium-low, cover, and cook 10 min. or until beans are cooked.
4 servings
1 medium onion, chopped
2 tsp minced garlic
1 tbl olive oil
16 oz frozen green beans
Heat oil in a large skillet over medium high heat. Saute onions until translucent. Add garlic and saute 1 min. Add ham and green beans. Reduce heat to medium-low, cover, and cook 10 min. or until beans are cooked.
4 servings
Citrus Shrimp Salad
1/2 c. frozen orange juice concentrate, thawed
1/2 c. sherry
1 tsp chopped fresh rosemary leaves
1/2 tsp ground coriander
1/4 tsp salt
1 lb shrimp, shelled and deveined
2 tsp sesame seeds
sections from 2 oranges or 2 grapefruit
Bring orange juice concentrate, sherry, rosemary, coriander and salt to a boil in a medium saucepan. Add shrimp, cover and remove from heat. Let stand 20 min. Drain and refrigerate shrimp. When ready to serve, toss with sesame seeds and fruit. Serve over mixed lettuce greens, if desired.
4 servings
1/2 c. sherry
1 tsp chopped fresh rosemary leaves
1/2 tsp ground coriander
1/4 tsp salt
1 lb shrimp, shelled and deveined
2 tsp sesame seeds
sections from 2 oranges or 2 grapefruit
Bring orange juice concentrate, sherry, rosemary, coriander and salt to a boil in a medium saucepan. Add shrimp, cover and remove from heat. Let stand 20 min. Drain and refrigerate shrimp. When ready to serve, toss with sesame seeds and fruit. Serve over mixed lettuce greens, if desired.
4 servings
Lima Bean Salad
1 15-oz can lima beans, drained and rinsed
1 plum tomato, chopped
2 tbl olive oil
1 tbl red wine vinegar
1 tsp SF maple syrup
1/2 tsp salt
1/2 tsp pepper
1/2 tsp dry mustard
Whisk oil, vinegar, syrup, salt, pepper and mustard together in a small bowl. Toss with the beans and tomato. Refrigerate until ready to serve.
4 servings
1 plum tomato, chopped
2 tbl olive oil
1 tbl red wine vinegar
1 tsp SF maple syrup
1/2 tsp salt
1/2 tsp pepper
1/2 tsp dry mustard
Whisk oil, vinegar, syrup, salt, pepper and mustard together in a small bowl. Toss with the beans and tomato. Refrigerate until ready to serve.
4 servings
Tilapia Parmesan
16 oz tilapia fillets
1/4 c. shredded Parmesan cheese
1 tbl butter, softened
1 tbl LF/FF mayonnaise
1 tbl lemon juice
1/8 tsp dried basil
1/8 tsp pepper
1/8 tsp onion powder
Preheat broiler. Line a broiler pan with aluminum foil and spray the foil with cooking spray.
Combine cheese, butter, mayo, lemon juice, and seasonings in a small bowl.
Place tilapia fillets on the broiler pan in a single layer. Broil for 2 min. Remove from oven. Covr the fillets with the cheese mixture. Broil for another 2-3 min. or until the topping is browned and the fish flakes easily with a fork.
4 servings
1/4 c. shredded Parmesan cheese
1 tbl butter, softened
1 tbl LF/FF mayonnaise
1 tbl lemon juice
1/8 tsp dried basil
1/8 tsp pepper
1/8 tsp onion powder
Preheat broiler. Line a broiler pan with aluminum foil and spray the foil with cooking spray.
Combine cheese, butter, mayo, lemon juice, and seasonings in a small bowl.
Place tilapia fillets on the broiler pan in a single layer. Broil for 2 min. Remove from oven. Covr the fillets with the cheese mixture. Broil for another 2-3 min. or until the topping is browned and the fish flakes easily with a fork.
4 servings
Thursday, September 11, 2008
California Carrots
1 lb baby carrots
1 orange
2 scallions, chopped
1/4 tsp salt (optional)
Grate the orange rind and set aside. Cut the remaining rind and white membrane off the orange, cut into segments, and chop roughly.
Steam the carrots 5-7 minutes or until tender-crisp. Drain. Stir in the grated rind, orange, scallions, and salt.
4 servings
1 orange
2 scallions, chopped
1/4 tsp salt (optional)
Grate the orange rind and set aside. Cut the remaining rind and white membrane off the orange, cut into segments, and chop roughly.
Steam the carrots 5-7 minutes or until tender-crisp. Drain. Stir in the grated rind, orange, scallions, and salt.
4 servings
Baked Cheesy Squash
2 medium zucchini
2 medium yellow squash
I Can't Believe It's Not Butter Spray
1/2 tsp garlic powder
1/2 c. shredded cheddar cheese (I use 2% fat)
2 tbl grated Parmesan cheese
pepper to taste
Preheat oven to 375F.
Trim the zucchini and squash and slice in half lengthwise. Score the cut side diagonally with a sharp knife about 1/4" deep and 1" apart.
Spray a shallow baking pan with cooking spray. Place the zucchini and squash in the pan, cut side up. Spritz with butter spray. Sprinkle with garlic powder. Sprinkle with cheeses.
Bake 15-20 min. or until the veggies are tender and the cheese is melted and browned.
4 servings
2 medium yellow squash
I Can't Believe It's Not Butter Spray
1/2 tsp garlic powder
1/2 c. shredded cheddar cheese (I use 2% fat)
2 tbl grated Parmesan cheese
pepper to taste
Preheat oven to 375F.
Trim the zucchini and squash and slice in half lengthwise. Score the cut side diagonally with a sharp knife about 1/4" deep and 1" apart.
Spray a shallow baking pan with cooking spray. Place the zucchini and squash in the pan, cut side up. Spritz with butter spray. Sprinkle with garlic powder. Sprinkle with cheeses.
Bake 15-20 min. or until the veggies are tender and the cheese is melted and browned.
4 servings
Chutney-Mustard Glazed Chicken
1/4 c. Dijon mustard
3 tbl chutney
2 tbl Splenda brown sugar blend
2-1/2 lbs chicken, cut up (I use chicken thighs)
Preheat oven to 350F.
Combine mustard, chutney, and Splenda in a small bowl.
Spray a shallow baking dish with cooking spray. Place chicken in the dish. Brush the chicken with half of the mustard mixture. Bake the chicken for 20 min. Turn the chicken over and brush with the rest of the mustard mixture. Bake for another 20 min. or until juices run clear.
4 servings
3 tbl chutney
2 tbl Splenda brown sugar blend
2-1/2 lbs chicken, cut up (I use chicken thighs)
Preheat oven to 350F.
Combine mustard, chutney, and Splenda in a small bowl.
Spray a shallow baking dish with cooking spray. Place chicken in the dish. Brush the chicken with half of the mustard mixture. Bake the chicken for 20 min. Turn the chicken over and brush with the rest of the mustard mixture. Bake for another 20 min. or until juices run clear.
4 servings
Easy Black Beans
1 15-oz can black beans, drained & rinsed
1/2 cup chopped, seeded red or green bell pepper
2 scallions, chopped
2 tsp ground cumin
1 tsp ground coriander
1 tsp chili powder
1/4 tsp garlic powder
Combine all ingredients in a saucepan and cook over medium heat for 5 minutes.
4-6 servings
1/2 cup chopped, seeded red or green bell pepper
2 scallions, chopped
2 tsp ground cumin
1 tsp ground coriander
1 tsp chili powder
1/4 tsp garlic powder
Combine all ingredients in a saucepan and cook over medium heat for 5 minutes.
4-6 servings
Salmon with Mango Mustard
Salmon:
1-1/2 lbs salmon fillets
2 tsp Dijon mustard
2 tsp Splenda brown sugar blend
Mango Mustard:
1 cup peeled, pitted, sliced mango
1/4 tsp garlic powder
1/8 tsp salt
1/8 tsp pepper
1-1/2 tbl cider vinegar
1-1/2 tbl Dijon mustard
Preheat oven to 425F.
Spray a shallow baking pan with cooking spray. Place the salmon in the pan. Combine the 2 tsp Dijon mustard and 2 tsp Splenda and spread on top of the salmon. Bake the salmon for 10-12 min. or until it flakes easily but is not dry.
While the salmon is baking, combine the rest of the ingredients in a food processor and whiz until smooth.
Serve the salmon drizzled with the mango mustard.
6 servings
1-1/2 lbs salmon fillets
2 tsp Dijon mustard
2 tsp Splenda brown sugar blend
Mango Mustard:
1 cup peeled, pitted, sliced mango
1/4 tsp garlic powder
1/8 tsp salt
1/8 tsp pepper
1-1/2 tbl cider vinegar
1-1/2 tbl Dijon mustard
Preheat oven to 425F.
Spray a shallow baking pan with cooking spray. Place the salmon in the pan. Combine the 2 tsp Dijon mustard and 2 tsp Splenda and spread on top of the salmon. Bake the salmon for 10-12 min. or until it flakes easily but is not dry.
While the salmon is baking, combine the rest of the ingredients in a food processor and whiz until smooth.
Serve the salmon drizzled with the mango mustard.
6 servings
Spanish Cauliflower "Rice"
1 tbl canola oil
1/2 c. chopped onion
1 cup sliced mushrooms
2 garlic cloves, minced
16 oz cauliflower, cooked
1 tsp chicken bouillon powder
1 tsp cumin
1 10-oz can chopped tomatoes with chilies
Heat the oil in a skillet over medium high heat. Saute the onion, mushrooms and garlic until the onion is soft. Set the skillet aside.
Place the onion mixture in a food processor with the cauliflower and whiz until smooth. Return this mixture to the skillet. Add the tomatoes and heat through.
6 servings
1/2 c. chopped onion
1 cup sliced mushrooms
2 garlic cloves, minced
16 oz cauliflower, cooked
1 tsp chicken bouillon powder
1 tsp cumin
1 10-oz can chopped tomatoes with chilies
Heat the oil in a skillet over medium high heat. Saute the onion, mushrooms and garlic until the onion is soft. Set the skillet aside.
Place the onion mixture in a food processor with the cauliflower and whiz until smooth. Return this mixture to the skillet. Add the tomatoes and heat through.
6 servings
Sesame Fish
1 lb fish fillets
I Can't Believe It's Not Butter Spray
1 tbl lemon juice
1 tsp Penzey's Mural of Flavor (or herbs of your choice)
1/4 tsp salt
1/8 tsp pepper
1 tbl sesame seeds
Preheat broiler.
Line a broiler pan with aluminum foil and spray the foil with cooking spray.
Place the fish on the broiler pan and spritz with butter spray. Sprinkle rest of ingredients on top.
Broil 10 min. or until fish flakes easily but is not overcooked.
4 servings
I Can't Believe It's Not Butter Spray
1 tbl lemon juice
1 tsp Penzey's Mural of Flavor (or herbs of your choice)
1/4 tsp salt
1/8 tsp pepper
1 tbl sesame seeds
Preheat broiler.
Line a broiler pan with aluminum foil and spray the foil with cooking spray.
Place the fish on the broiler pan and spritz with butter spray. Sprinkle rest of ingredients on top.
Broil 10 min. or until fish flakes easily but is not overcooked.
4 servings
Thursday, September 4, 2008
Mustard Coleslaw
8 cups coleslaw mix
1 cup thinly sliced red onion
1/4 c. white wine vinegar
2 tbl Splenda
2 tbl mustard
2 tbl light mayonnaise
1/8 tsp salt
1/8 tsp pepper
cayenne pepper to taste
Combine coleslaw mix and onion in a large bowl. Combine rest of ingredients in a small bowl, pour over the coleslaw and onion, toss well. Cover and chill 20 min. Stir before serving.
6 servings
1 cup thinly sliced red onion
1/4 c. white wine vinegar
2 tbl Splenda
2 tbl mustard
2 tbl light mayonnaise
1/8 tsp salt
1/8 tsp pepper
cayenne pepper to taste
Combine coleslaw mix and onion in a large bowl. Combine rest of ingredients in a small bowl, pour over the coleslaw and onion, toss well. Cover and chill 20 min. Stir before serving.
6 servings
Garlicky Lima Bean Spread
2 cups lima beans
1/3 c. chopped fresh parsley
1/3 c. water
1 tbl lemon juice
1 tbl olive oil
2 tsp chopped garlic
1/2 tsp salt
1/4 tsp pepper
1/4 tsp hot sauce
Cook lima beans in boiling salted water 15-20 min. or until tender. Drain.
Place beans and remaining ingredients in food processor and whiz until smooth.
Serving = 3 tbl
8 servings
1/3 c. chopped fresh parsley
1/3 c. water
1 tbl lemon juice
1 tbl olive oil
2 tsp chopped garlic
1/2 tsp salt
1/4 tsp pepper
1/4 tsp hot sauce
Cook lima beans in boiling salted water 15-20 min. or until tender. Drain.
Place beans and remaining ingredients in food processor and whiz until smooth.
Serving = 3 tbl
8 servings
Edamame and Corn Salad
1 cup cooked, shelled edamame (soybeans)
1 cup cooked corn
2 scallions, chopped
1/4 c. chopped red bell pepper
2 tbl chopped fresh cilantro
2 tbl rice vinegar
1 tbl olive oil
1/4 tsp salt
Mix vegetables together in a medium bowl. Whisk vinegar, oil, and salt together and pour over the vegetables. Toss well.
4 servings
1 cup cooked corn
2 scallions, chopped
1/4 c. chopped red bell pepper
2 tbl chopped fresh cilantro
2 tbl rice vinegar
1 tbl olive oil
1/4 tsp salt
Mix vegetables together in a medium bowl. Whisk vinegar, oil, and salt together and pour over the vegetables. Toss well.
4 servings
Shrinkingguy's Chicken Stew
This is based on a recipe by an OH friend who loves chicken even more than I do. I reduced the quantities, substituted canned for frozen artichoke hearts, and did it in the crock pot. Ileave the skin on the chicken and remove it before serving because it keeps it more moist that way, but you can skin the chicken before you cook it to reduce the fat content.
4 chicken thighs
1 can artichoke hearts, drained and roughly chopped
8 oz sliced fresh mushrooms
1 medium onion, coarsely chopped
1 cup chicken broth
1/2 tsp black pepper
2 tbl chopped garlic
2 tsp dried basil
For sauce:
3/4 c. FF/LF sour cream
1/4 c. Dijon mustard
1 tbl cornstarch dissolved in 3 tbl cold water
1 tsp lemon juice
Spray inside of crockpot with cooking spray. Place onions and mushrooms in the crockpot with the chicken on top of them. Add chicken broth. Put artichokes, pepper, garlic and basil on top of the chicken. Cook on low 6-7 hrs or until chicken is done.
Remove chicken to serving dish with large slotted spoon. Skim as much fat off the top of the liquid in the crockpot as you can. Spray a medium saucepan with cooking spray and pour the contents of the crockpot into it. Bring to a boil over medium-high heat. Reduce heat to a simmer, add sauce ingredients, and stir until sauce is heated through and thickened.
4 servings
4 chicken thighs
1 can artichoke hearts, drained and roughly chopped
8 oz sliced fresh mushrooms
1 medium onion, coarsely chopped
1 cup chicken broth
1/2 tsp black pepper
2 tbl chopped garlic
2 tsp dried basil
For sauce:
3/4 c. FF/LF sour cream
1/4 c. Dijon mustard
1 tbl cornstarch dissolved in 3 tbl cold water
1 tsp lemon juice
Spray inside of crockpot with cooking spray. Place onions and mushrooms in the crockpot with the chicken on top of them. Add chicken broth. Put artichokes, pepper, garlic and basil on top of the chicken. Cook on low 6-7 hrs or until chicken is done.
Remove chicken to serving dish with large slotted spoon. Skim as much fat off the top of the liquid in the crockpot as you can. Spray a medium saucepan with cooking spray and pour the contents of the crockpot into it. Bring to a boil over medium-high heat. Reduce heat to a simmer, add sauce ingredients, and stir until sauce is heated through and thickened.
4 servings
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