2-1/2 lbs chicken parts
1 cup apple cider or apple juice
1/4 c. flour
2 tsp ground ginger
1 tsp ground cinnamon
1/4 tsp each salt and pepper
1-1/2 tbl Splenda brown sugar blend
3 tbl applejack or chicken broth
1 tart apple, cored and cut into wedges (peel first if desired)
One day before serving, place the chicken parts in a zip-loc plastic bag. Pour the apple cider into the bag, seal, and refrigerate, turning the bag occasionally to coat the chicken.
Preheat the oven to 350F. Spray a baking pan with cooking spray.
Remove the chicken from the cider, reserving the cider. Mix the flour, ginger, cinnamon, salt and pepper in a shallow bowl. Dredge the chicken in the flour mixture and shake off the excess. Place the chicken in the baking dish skin side up. Bake for 30 minutes.
While the chicken is baking, combine the reserved cider, brown sugar, applejack, and apple slices. Pour over the chicken and bake another 25 minutes, basting occasionally with the pan juices.
4-6 servings
Thursday, January 29, 2009
Creamy Cauliflower & Apple Salad
5 tbl light mayonnaise
2 tbl cider vinegar
1 tbl minced onion
1/2 tsp caraway seeds
1/4 tsp pepper
3 cups chopped cauliflower florets (about 1/2 head)
1 tart apple, chopped (peel first if desired)
Whisk mayonnaise, vinegar, onion, caraway and pepper in a large bowl until smooth. Add cauliflower and apple, toss to coat.
4 servings
2 tbl cider vinegar
1 tbl minced onion
1/2 tsp caraway seeds
1/4 tsp pepper
3 cups chopped cauliflower florets (about 1/2 head)
1 tart apple, chopped (peel first if desired)
Whisk mayonnaise, vinegar, onion, caraway and pepper in a large bowl until smooth. Add cauliflower and apple, toss to coat.
4 servings
Corn Pudding
3 cups frozen corn, thawed, divided
3/4 c. evaporated fat free milk
2 tbl half-and-half
1/2 tsp salt
1/8 tsp pepper
dash of nutmeg
1 large egg
1 large egg white
6 tbl crushed oyster crackers, divided
3 tbl cornmeal
1/2 c. shredded sharp cheddar cheese
2 tsp butter or margarine, melted
Preheat oven to 350F.
Combine 1 cup corn, 1/4 c. evaporated milk, and half-and-half in a blender. Process until smooth. Combine remaining 1/2 c. evaporated milk, salt, pepper, nutmeg, egg, and egg white in a large bowl. Stir in pureed corn mixture, remaining 2 cups corn, 3 tbl crackers, and cornmeal.
Coat an 8" square baking pan with cooking spray. Spoon the corn mixture into the pan. Sprinkle evenly with cheese. Combine remaining 3 tbl cracker crumbs and butter in a small bowl; sprinkle cracker mixture evenly over the cheese. Bake at 350F for 30 min. or until golden brown. Serve warm.
8 servings
3/4 c. evaporated fat free milk
2 tbl half-and-half
1/2 tsp salt
1/8 tsp pepper
dash of nutmeg
1 large egg
1 large egg white
6 tbl crushed oyster crackers, divided
3 tbl cornmeal
1/2 c. shredded sharp cheddar cheese
2 tsp butter or margarine, melted
Preheat oven to 350F.
Combine 1 cup corn, 1/4 c. evaporated milk, and half-and-half in a blender. Process until smooth. Combine remaining 1/2 c. evaporated milk, salt, pepper, nutmeg, egg, and egg white in a large bowl. Stir in pureed corn mixture, remaining 2 cups corn, 3 tbl crackers, and cornmeal.
Coat an 8" square baking pan with cooking spray. Spoon the corn mixture into the pan. Sprinkle evenly with cheese. Combine remaining 3 tbl cracker crumbs and butter in a small bowl; sprinkle cracker mixture evenly over the cheese. Bake at 350F for 30 min. or until golden brown. Serve warm.
8 servings
Steak with Garlic-Ginger Sauce
STEAK:
2 lbs steak
1 tbl soy sauce
1 tbl sesame oil
Preheat broiler. Spray a broiler pan with cooking spray.
Sprinkle both sides of the steak with the soy sauce and sesame oil and rub into the meat.
Place the steak on the broiler pan and broil 6" from the heat for 5-7 minutes per side, depending on desired doneness. Serve with Garlic-Ginger Sauce.
6 servings
GARLIC-GINGER SAUCE
1/4 c. olive oil
4 cloves garlic, minced
2 tbl minced fresh ginger root
3 carrots, peeled and diced small
4 scallions, chopped
1 c. dry white wine
1/4 c. water
2 tsp dried oregano
pinch red pepper flakes
1/4 c. chopped fresh Italian parsley
1/4 tsp each salt and pepper
Heat the oil in a medium-sized skillet over medium heat. Add the garlic, ginger and carrots and saute 10 min.
Stir in the scallions and saute another 2 minutes. Add the wine, water, oregano and red pepper flakes and simmer uncovered over low heat for 30 minutes. Stir in parlsey, salt and pepper.
2 lbs steak
1 tbl soy sauce
1 tbl sesame oil
Preheat broiler. Spray a broiler pan with cooking spray.
Sprinkle both sides of the steak with the soy sauce and sesame oil and rub into the meat.
Place the steak on the broiler pan and broil 6" from the heat for 5-7 minutes per side, depending on desired doneness. Serve with Garlic-Ginger Sauce.
6 servings
GARLIC-GINGER SAUCE
1/4 c. olive oil
4 cloves garlic, minced
2 tbl minced fresh ginger root
3 carrots, peeled and diced small
4 scallions, chopped
1 c. dry white wine
1/4 c. water
2 tsp dried oregano
pinch red pepper flakes
1/4 c. chopped fresh Italian parsley
1/4 tsp each salt and pepper
Heat the oil in a medium-sized skillet over medium heat. Add the garlic, ginger and carrots and saute 10 min.
Stir in the scallions and saute another 2 minutes. Add the wine, water, oregano and red pepper flakes and simmer uncovered over low heat for 30 minutes. Stir in parlsey, salt and pepper.
Ham Steaks with Apricot Glaze
1 lb fully cooked ham steak, about 1" thick
1 tsp Dijon mustard
2 tbl Splenda brown sugar blend
1/4 c. apple juice
2 oz dried apricots, chopped
2 tbl Madeira wine
Combine the mustard, Splenda, juice, apricots and wine in a small bowl.
Spray a nonstick skillet with cooking spray and heat over medium high heat. Add the ham and cook 5 minutes per side. Add the rest of the ingredients. Cook 1 minute. Turn the ham over and cook for another minute.
Serve with the glaze drizzled over the ham.
4 servings
1 tsp Dijon mustard
2 tbl Splenda brown sugar blend
1/4 c. apple juice
2 oz dried apricots, chopped
2 tbl Madeira wine
Combine the mustard, Splenda, juice, apricots and wine in a small bowl.
Spray a nonstick skillet with cooking spray and heat over medium high heat. Add the ham and cook 5 minutes per side. Add the rest of the ingredients. Cook 1 minute. Turn the ham over and cook for another minute.
Serve with the glaze drizzled over the ham.
4 servings
Sauteed Mushrooms with Madeira
6 ounces dried mushrooms (porcini, morels, shiitake, etc.)
1-1/2 c. Madeira wine
2 lbs fresh mushrooms, cleaned, stemmed and cut in half
3 tbl butter or margarine
1/4 c. minced onion
4 garlic cloves, minced
1/2 c. chopped fresh parsley
1/2 tsp salt
black pepper to taste
juice of 1 lemon
Rinse the dried mushrooms under cold running water in a small strainer until they are free of dirt and grit. Combine them with the Madeira in a medium bowl and let stand 1 hr, stirring occasionally.
Melt 2 tbl of butter in a large skillet over high heat and add the fresh mushrooms. Cook, stirring often, for 5 minutes.
Lift the dried mushrooms from the Madeira with a slotted spoon and coarsely chop them. Reserve the Madeira. Add the chopped mushrooms to the skillet together with the remaining butter, onion, garlic and parsley. Reduce heat to low and cook for another 10 minutes, stirring occasionally. Pour the reserved Madeira into the skillet, trying not to let any sediment go into the skillet. Add salt, pepper, and lemon juice.
8-10 servings
1-1/2 c. Madeira wine
2 lbs fresh mushrooms, cleaned, stemmed and cut in half
3 tbl butter or margarine
1/4 c. minced onion
4 garlic cloves, minced
1/2 c. chopped fresh parsley
1/2 tsp salt
black pepper to taste
juice of 1 lemon
Rinse the dried mushrooms under cold running water in a small strainer until they are free of dirt and grit. Combine them with the Madeira in a medium bowl and let stand 1 hr, stirring occasionally.
Melt 2 tbl of butter in a large skillet over high heat and add the fresh mushrooms. Cook, stirring often, for 5 minutes.
Lift the dried mushrooms from the Madeira with a slotted spoon and coarsely chop them. Reserve the Madeira. Add the chopped mushrooms to the skillet together with the remaining butter, onion, garlic and parsley. Reduce heat to low and cook for another 10 minutes, stirring occasionally. Pour the reserved Madeira into the skillet, trying not to let any sediment go into the skillet. Add salt, pepper, and lemon juice.
8-10 servings
Saturday, January 24, 2009
Olive Cheese Spread
8 oz FF or LF cream cheese, softened
1 oz green olives, pitted and chopped
1 oz black olives, pitted and chopped
1/4 c. light mayonnaise
4 oz finely shredded reduced-fat cheddar cheese
1/4 tsp onion powder
1/2 tsp pepper
1 tsp oregano
1/2 tsp mustard
Whiz all ingredients in a food processor.
1 oz green olives, pitted and chopped
1 oz black olives, pitted and chopped
1/4 c. light mayonnaise
4 oz finely shredded reduced-fat cheddar cheese
1/4 tsp onion powder
1/2 tsp pepper
1 tsp oregano
1/2 tsp mustard
Whiz all ingredients in a food processor.
Thursday, January 22, 2009
Turkish Chicken
3 oz tomato paste
6 oz plain yogurt
1 tbl olive oil
1 tsp garlic powder
1 tsp salt
2 tsp oregano
1/2 tsp crushed red pepper flakes
3 tsp ground cumin
2 lbs chicken thighs
Mix first 8 ingredients together in a bowl. Put 1/3 of the mixture in a covered container and refrigerate. Pour the rest into a gallon zip-loc plastic bag together with the chicken. Seal the bag and squish it so that the marinade coats the chicken. Refrigerate overnight.
Preheat the oven to 350F. Spray a baking pan with cooking spray. Remove the chicken from the bag and place in the baking pan in a single layer, discarding the used marinade. Bake 15 minutes, turn over, and pour the reserved marinade on top. Bake another 15 minutes. Turn off the oven and turn on the broiler. Broil the chicken 4-5 minutes or until browned on top.
4 servings
6 oz plain yogurt
1 tbl olive oil
1 tsp garlic powder
1 tsp salt
2 tsp oregano
1/2 tsp crushed red pepper flakes
3 tsp ground cumin
2 lbs chicken thighs
Mix first 8 ingredients together in a bowl. Put 1/3 of the mixture in a covered container and refrigerate. Pour the rest into a gallon zip-loc plastic bag together with the chicken. Seal the bag and squish it so that the marinade coats the chicken. Refrigerate overnight.
Preheat the oven to 350F. Spray a baking pan with cooking spray. Remove the chicken from the bag and place in the baking pan in a single layer, discarding the used marinade. Bake 15 minutes, turn over, and pour the reserved marinade on top. Bake another 15 minutes. Turn off the oven and turn on the broiler. Broil the chicken 4-5 minutes or until browned on top.
4 servings
Ground Beef & Cabbage
1 lb lean ground beef (or turkey)
1/2 c. chopped onion
1/4 tsp garlic powder
8 oz shredded cabbage
1 tbl butter or margarine
1 tsp caraway seed
salt & pepper to taste
Brown the ground beef in a large skillet with the onion and garlic powder. Take the beef and onion out of the skillet and drain if necessary. Melt the butter in the skillet over medium heat, add the cabbage, cover and cook about 8 minutes, stirring occasionally. Add the meat back to the skillet with the caraway seed. Stir and cook 3 more minutes. Add salt and pepper to taste.
4 servings
1/2 c. chopped onion
1/4 tsp garlic powder
8 oz shredded cabbage
1 tbl butter or margarine
1 tsp caraway seed
salt & pepper to taste
Brown the ground beef in a large skillet with the onion and garlic powder. Take the beef and onion out of the skillet and drain if necessary. Melt the butter in the skillet over medium heat, add the cabbage, cover and cook about 8 minutes, stirring occasionally. Add the meat back to the skillet with the caraway seed. Stir and cook 3 more minutes. Add salt and pepper to taste.
4 servings
Root Vegetable Gratin
1 c. fat free half and half
1/2 tsp salt
1/2 tsp pepper
1/4 tsp ground nutmeg
1 large baking potato, peeled and sliced crosswise 1/8" thick
1 large parsnip, peeled and sliced crosswise 1/8" thick
1 large sweet potato, peeled and sliced crosswise 1/8" thick
1 medium celery root, peeled and sliced crosswise 1/8" thick
1/2 c. chopped scallions
1/2 c. grated Parmesan cheese
Preheat oven to 350F. Spray an 8x8 baking pan with cooking spray.
Combine half and half, salt, pepper and nutmeg in a measuring cup. Layer half the baking potato slices in the baking dish, overlapping them slightly. Drizzle with enough half and half to wet them. Layer the parsnip slices over the potato, then top with the sweet potato. Sprinkle the scallions and half the Parmesan cheese evenly on top. Top with the celery root and remaining baking potato. Pour the remaining half and half evenly over the potato and sprinkle with the rest of the Parmesan. Cover with aluminum foil.
Bake on the lowest rack of the oven for 30 min. Remove the foil and continue baking another 30 min., or until bubbly and browned on top. Remove from oven and allow to cool 10 min. before serving.
4 servings
1/2 tsp salt
1/2 tsp pepper
1/4 tsp ground nutmeg
1 large baking potato, peeled and sliced crosswise 1/8" thick
1 large parsnip, peeled and sliced crosswise 1/8" thick
1 large sweet potato, peeled and sliced crosswise 1/8" thick
1 medium celery root, peeled and sliced crosswise 1/8" thick
1/2 c. chopped scallions
1/2 c. grated Parmesan cheese
Preheat oven to 350F. Spray an 8x8 baking pan with cooking spray.
Combine half and half, salt, pepper and nutmeg in a measuring cup. Layer half the baking potato slices in the baking dish, overlapping them slightly. Drizzle with enough half and half to wet them. Layer the parsnip slices over the potato, then top with the sweet potato. Sprinkle the scallions and half the Parmesan cheese evenly on top. Top with the celery root and remaining baking potato. Pour the remaining half and half evenly over the potato and sprinkle with the rest of the Parmesan. Cover with aluminum foil.
Bake on the lowest rack of the oven for 30 min. Remove the foil and continue baking another 30 min., or until bubbly and browned on top. Remove from oven and allow to cool 10 min. before serving.
4 servings
Creamy Cauliflower Salad
1 head cauliflower, cut into florets
2 tbl bacon bits
1 tbl Splenda
3 tbl light mayonnaise
Cook the cauliflower in boiling salted water until tender-crisp. Drain and put in a large bowl. Add bacon bits, Splenda, and mayonnaise and toss to coat.
4-6 servings
2 tbl bacon bits
1 tbl Splenda
3 tbl light mayonnaise
Cook the cauliflower in boiling salted water until tender-crisp. Drain and put in a large bowl. Add bacon bits, Splenda, and mayonnaise and toss to coat.
4-6 servings
Greek Pork Chops
1/2 c. bottled, drained, diced roasted red bell peppers
1 tbl chopped fresh parsley
2 tbl olive oil
2 tsp grated lemon rind
1 tbl lemon juice
2 tsp minced fresh garlic
1/2 tsp oregano
1/2 tsp pepper
4 3/4-inch thick pork chops
1/2 c. crumbled reduced-fat feta cheese
1/3 c. Kalamata olives, chopped
Preheat oven to 350F.
Stir first 7 ingredients together in a small bowl.
Sprinkle pork chops with pepper.
Spray a large nonstick skillet with cooking spray and heat over medium heat. Cook the pork chops in the skillet 2 min. per side or until browned.
Spray a baking pan with cooking spray. Place the pork chops in the pan in a single layer. Spoon the pepper mixture over the chops. Cover and bake 5 minutes. Sprinkle the feta and olives evenly on top of the chops. Cover and bake another 5 minutes or until chops are cooked to your liking.
4 servings
1 tbl chopped fresh parsley
2 tbl olive oil
2 tsp grated lemon rind
1 tbl lemon juice
2 tsp minced fresh garlic
1/2 tsp oregano
1/2 tsp pepper
4 3/4-inch thick pork chops
1/2 c. crumbled reduced-fat feta cheese
1/3 c. Kalamata olives, chopped
Preheat oven to 350F.
Stir first 7 ingredients together in a small bowl.
Sprinkle pork chops with pepper.
Spray a large nonstick skillet with cooking spray and heat over medium heat. Cook the pork chops in the skillet 2 min. per side or until browned.
Spray a baking pan with cooking spray. Place the pork chops in the pan in a single layer. Spoon the pepper mixture over the chops. Cover and bake 5 minutes. Sprinkle the feta and olives evenly on top of the chops. Cover and bake another 5 minutes or until chops are cooked to your liking.
4 servings
Thai Tofu
1/2 c. chopped fresh cilantro
2 tbl chopped fresh mint
1/4 c. soy sauce
1/4 c. lime juice
2 tbl molasses
1 tbl minced fresh ginger
1 tbl canola oil
1 tsp curry powder
1/4 tsp crushed red pepper flakes
2 garlic cloves, minced
1 14-oz package firm tofu, drained & patted dry
Combine everything except tofu in a bowl. Cut the tofu into 4 slices. Place tofu in a zip-loc plastic bag and add marinade. Refrigerate at least 2 hrs.
Spray a large non-stick skillet with cooking spray and heat over medium-high heat. Remove tofu from marinade (reserve the marinade) and add to skillet. Cook 2 minutes per side or until browned. Remove from skillet and keep warm. Add reserved marinade to skillet and bring to a simmer for 1-2 minutes.
Serve tofu with heated marinade drizzled on top.
4 servings
2 tbl chopped fresh mint
1/4 c. soy sauce
1/4 c. lime juice
2 tbl molasses
1 tbl minced fresh ginger
1 tbl canola oil
1 tsp curry powder
1/4 tsp crushed red pepper flakes
2 garlic cloves, minced
1 14-oz package firm tofu, drained & patted dry
Combine everything except tofu in a bowl. Cut the tofu into 4 slices. Place tofu in a zip-loc plastic bag and add marinade. Refrigerate at least 2 hrs.
Spray a large non-stick skillet with cooking spray and heat over medium-high heat. Remove tofu from marinade (reserve the marinade) and add to skillet. Cook 2 minutes per side or until browned. Remove from skillet and keep warm. Add reserved marinade to skillet and bring to a simmer for 1-2 minutes.
Serve tofu with heated marinade drizzled on top.
4 servings
Brussels Sprouts Hash
1 lb large Brussels sprouts
1 tbl lemon juice
1 tbl olive oil
2 garlic cloves, minced
1 tbl poppyseeds
1/4 c. white wine
1/4 tsp salt
1/8 tsp pepper
Stem the sprouts and whiz them in a food processor. Toss with the lemon juice in a large bowl.
Heat the olive oil in a large skillet over high heat. Stir in the sprouts, garlic, and poppyseeds. Add the wine and cook, stirring constantly, for 3 minutes, until the sprouts are bright green but not soft. Reduce heat to low, add salt and pepper, cook 1 minute.
4-6 servings
1 tbl lemon juice
1 tbl olive oil
2 garlic cloves, minced
1 tbl poppyseeds
1/4 c. white wine
1/4 tsp salt
1/8 tsp pepper
Stem the sprouts and whiz them in a food processor. Toss with the lemon juice in a large bowl.
Heat the olive oil in a large skillet over high heat. Stir in the sprouts, garlic, and poppyseeds. Add the wine and cook, stirring constantly, for 3 minutes, until the sprouts are bright green but not soft. Reduce heat to low, add salt and pepper, cook 1 minute.
4-6 servings
Fish Baked with Ranch Mayo
1 lb fish fillets or steaks
1/2 c. light mayonnaise
1 packet Ranch salad dressing mix
Preheat the oven to 350F. Spray a baking pan with cooking spray. Lay the fish in the pan in a single layer.
Mix the mayo and the dressing mix. Spread evenly over the fish fillets.
Bake 10-15 minutes or until fish is opaque and flakes easily.
4 servings
1/2 c. light mayonnaise
1 packet Ranch salad dressing mix
Preheat the oven to 350F. Spray a baking pan with cooking spray. Lay the fish in the pan in a single layer.
Mix the mayo and the dressing mix. Spread evenly over the fish fillets.
Bake 10-15 minutes or until fish is opaque and flakes easily.
4 servings
Saturday, January 17, 2009
Breakfast Oatmeal 101 Ways
OK, maybe not 101. Just 13 (lucky number). Since oatmeal is just about the only food I can eat in the morning these days, and it's good for me, and I do like it, I've had to get creative with it to prevent boredom. I like Quaker's Weight Control oatmeal (my favorite is the banana bread flavor), which I prepare with skim milk in order to improve the flavor and add calcium and protein. I also add 3 packets of Splenda because I like it sweet. Here is a list of suggested add-ins, with ingredient quantities for one packet of oatmeal. Note: I chop the fruit and nuts because that's the only way I can get them down, but you can slice them if you want a chunkier texture.
1. THE ELVIS
1/2 banana, chopped
2 tsp PB2 powder or peanut butter
2. THE TROPICAL
1/2 mango, peeled, pitted, and chopped
1 tbl SF coconut syrup, or a few drops of coconut extract
1 tbl flaked coconut (it's good it you toast it first, but I never think of it in advance)
3. CHOCO MONKEY
1/2 banana, chopped
2 tbl SF hot cocoa mix
2 tsp PB2 powder or peanut butter
4. APPLE PIE (Thanks for the idea, Krista!)
1/2 c. no sugar added applesauce
a dash each of cinnamon and nutmeg
optional: 1 tbl chopped walnuts, 1 tbl raisins
5. PEACH MELBA
1/4 c. chopped peaches (canned is fine)
1/4 c. raspberries (thawed frozen is fine)
6. PEACH ALMOND
1/2 c. chopped peaches (canned is fine)
1 tbl SF almond syrup, or a few drops of almond extract
1 tbl chopped almonds
7. PB&J
1 tbl PB2 powder or peanut butter
1 tbl low-sugar strawberry preserves
optional: 1 tbl chopped walnuts
8. NUTTY STRAWBERRY
1/2 c. chopped strawberries (thawed frozen is fine)
1 tbl chopped walnuts or pecans
9. CARROT CAKE
2 oz pureed carrots (1/2 of a 4-oz jar of babyfood carrots)
1/4 c. pineapple (crushed or tidbits)
1 tbl raisins
1 tbl SF vanilla syrup (or a few drops of vanilla extract)
a dash of cinnamon
optional: 1 tbl chopped walnuts
10. NUTTY CRANBERRY (This is a lot better than it sounds)
1/4 c. whole berry cranberry sauce (see the eggface website for a good recipe)
1 tbl chopped walnuts or pecans
1 tbl dried cranberries (I like the cherry flavored ones)
11. ALMOND APRICOT
1/4 c. chopped apricots (canned is fine), or 2 tbl chopped dried apricots
1 tbl chopped almonds
1 tbl SF almond syrup, or a few drops of almond extract
12. BAKED PEARS
1/2 c. chopped pears (canned is fine)
1 tbl raisins or dried cranberries
1 tbl chopped hazelnuts (or your favorite nuts)
1 dash cinnamon
1 tbl Splenda brown sugar blend
13. ORANGE PRUNE
1/4 c. chopped prunes (dried plums)
1/4 c. chopped Mandarin oranges, drained
a dash each of ground ginger & cinnamon
optional: 1 tbl chopped walnuts
1. THE ELVIS
1/2 banana, chopped
2 tsp PB2 powder or peanut butter
2. THE TROPICAL
1/2 mango, peeled, pitted, and chopped
1 tbl SF coconut syrup, or a few drops of coconut extract
1 tbl flaked coconut (it's good it you toast it first, but I never think of it in advance)
3. CHOCO MONKEY
1/2 banana, chopped
2 tbl SF hot cocoa mix
2 tsp PB2 powder or peanut butter
4. APPLE PIE (Thanks for the idea, Krista!)
1/2 c. no sugar added applesauce
a dash each of cinnamon and nutmeg
optional: 1 tbl chopped walnuts, 1 tbl raisins
5. PEACH MELBA
1/4 c. chopped peaches (canned is fine)
1/4 c. raspberries (thawed frozen is fine)
6. PEACH ALMOND
1/2 c. chopped peaches (canned is fine)
1 tbl SF almond syrup, or a few drops of almond extract
1 tbl chopped almonds
7. PB&J
1 tbl PB2 powder or peanut butter
1 tbl low-sugar strawberry preserves
optional: 1 tbl chopped walnuts
8. NUTTY STRAWBERRY
1/2 c. chopped strawberries (thawed frozen is fine)
1 tbl chopped walnuts or pecans
9. CARROT CAKE
2 oz pureed carrots (1/2 of a 4-oz jar of babyfood carrots)
1/4 c. pineapple (crushed or tidbits)
1 tbl raisins
1 tbl SF vanilla syrup (or a few drops of vanilla extract)
a dash of cinnamon
optional: 1 tbl chopped walnuts
10. NUTTY CRANBERRY (This is a lot better than it sounds)
1/4 c. whole berry cranberry sauce (see the eggface website for a good recipe)
1 tbl chopped walnuts or pecans
1 tbl dried cranberries (I like the cherry flavored ones)
11. ALMOND APRICOT
1/4 c. chopped apricots (canned is fine), or 2 tbl chopped dried apricots
1 tbl chopped almonds
1 tbl SF almond syrup, or a few drops of almond extract
12. BAKED PEARS
1/2 c. chopped pears (canned is fine)
1 tbl raisins or dried cranberries
1 tbl chopped hazelnuts (or your favorite nuts)
1 dash cinnamon
1 tbl Splenda brown sugar blend
13. ORANGE PRUNE
1/4 c. chopped prunes (dried plums)
1/4 c. chopped Mandarin oranges, drained
a dash each of ground ginger & cinnamon
optional: 1 tbl chopped walnuts
Thursday, January 15, 2009
Winter Squash & Chicken Tzimmes
9 cups peeled butternut, buttercup, or hubbard squash, cut into 1" cubes
1 cup small pitted prunes
3 cloves garlic, minced
1/2 small onion, chopped
1 tsp ground cinnamon
1 tsp dried oregano
1 tsp dried thyme
1 tsp salt, divided
1/2 tsp black pepper
8 chicken thighs (about 3-1/2 lbs)
1 cup chicken or vegetable broth
1 tsp grated orange rind
1/4 c. orange juice
Preheat oven to 350F.
Spray a 9x13 baking dish with cooking spray. Combine squash, prunes, garlic, onion, cinnamon, oregano, thyme, 1/2 tsp salt, and pepper in a large bowl and mix well. Transfer to baking dish. Sprinkle chicken with remaining 1/2 tsp salt and place on top of the veggies. Mix broth, orange rind and juice in a small bowl and pour over the chicken. Cover the baking dish with foil.
Bake for 40 min. Uncover and continue baking until the vegetables are tender and the chicken in cooked through, basting often, about 30-40 min. more.
8 servings
1 cup small pitted prunes
3 cloves garlic, minced
1/2 small onion, chopped
1 tsp ground cinnamon
1 tsp dried oregano
1 tsp dried thyme
1 tsp salt, divided
1/2 tsp black pepper
8 chicken thighs (about 3-1/2 lbs)
1 cup chicken or vegetable broth
1 tsp grated orange rind
1/4 c. orange juice
Preheat oven to 350F.
Spray a 9x13 baking dish with cooking spray. Combine squash, prunes, garlic, onion, cinnamon, oregano, thyme, 1/2 tsp salt, and pepper in a large bowl and mix well. Transfer to baking dish. Sprinkle chicken with remaining 1/2 tsp salt and place on top of the veggies. Mix broth, orange rind and juice in a small bowl and pour over the chicken. Cover the baking dish with foil.
Bake for 40 min. Uncover and continue baking until the vegetables are tender and the chicken in cooked through, basting often, about 30-40 min. more.
8 servings
Lemon Sour Cream Sauce
Good with fish or cooked veggies.
1 cup light sour cream
1 tbl lemon juice
1/2 tsp grated lemon rind
1/4 tsp onion salt
1/8 tsp pepper
Whisk together in a bowl.
16 servings at 1 tablespoon per serving
1 cup light sour cream
1 tbl lemon juice
1/2 tsp grated lemon rind
1/4 tsp onion salt
1/8 tsp pepper
Whisk together in a bowl.
16 servings at 1 tablespoon per serving
Sesame Orange Veggy Salad
DRESSING - Whisk together in a small bowl:
1/2 tsp grated orange rind
1/3 c. orange juice
1 tbl Splenda
1 tbl canola oil
1 tsp rice vinegar
1 tsp sesame oil
1 tsp soy sauce
1/2 tsp toasted sesame seeds
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
1 cup shredded carrots
2 tomatoes, seeded and diced
1 tbl minced red onion
1 cup broccoli florets, raw or cooked
Toss veggies with dressing. Refrigerate until ready to serve.
3-4 servings
1/2 tsp grated orange rind
1/3 c. orange juice
1 tbl Splenda
1 tbl canola oil
1 tsp rice vinegar
1 tsp sesame oil
1 tsp soy sauce
1/2 tsp toasted sesame seeds
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
1 cup shredded carrots
2 tomatoes, seeded and diced
1 tbl minced red onion
1 cup broccoli florets, raw or cooked
Toss veggies with dressing. Refrigerate until ready to serve.
3-4 servings
Spice-Crusted Tofu
3 tbl pine nuts
1 tbl paprika
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp salt
pepper to taste
1 14-oz package extra-firm tofu
3 tbl boiling water
2 tbl lemon juice
4 tsp honey
1 tbl canola oil
Toast the pine nuts in a non-stick skillet, remove from skillet and set aside to cool.
Drain the tofu and cut crosswise into 8 slices, about 1/2" thick. Place tofu on several thicknesses of paper towels, cover with more paper towels, and let sit 15 minutes.
Combine paprika, cumin, coriander, salt and pepper in a shallow bowl. Mix the water, lemon juice, and honey in a small bowl.
Dredge tofu slices in the spice mixture, coating all sides.
Heat oil in the skillet over medium-high heat, swirl to coat the bottom. Add tofu and cook on one side until brown and crusty, 4-5 min. Flip and cook another 3 min. Add the water mixture to the pan (it will bubble up and evaporate quickly), shaking to coat the tofu. Sprinkle with pine nuts and serve.
4 servings
1 tbl paprika
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp salt
pepper to taste
1 14-oz package extra-firm tofu
3 tbl boiling water
2 tbl lemon juice
4 tsp honey
1 tbl canola oil
Toast the pine nuts in a non-stick skillet, remove from skillet and set aside to cool.
Drain the tofu and cut crosswise into 8 slices, about 1/2" thick. Place tofu on several thicknesses of paper towels, cover with more paper towels, and let sit 15 minutes.
Combine paprika, cumin, coriander, salt and pepper in a shallow bowl. Mix the water, lemon juice, and honey in a small bowl.
Dredge tofu slices in the spice mixture, coating all sides.
Heat oil in the skillet over medium-high heat, swirl to coat the bottom. Add tofu and cook on one side until brown and crusty, 4-5 min. Flip and cook another 3 min. Add the water mixture to the pan (it will bubble up and evaporate quickly), shaking to coat the tofu. Sprinkle with pine nuts and serve.
4 servings
Roasted Zucchini & Pesto
2 lbs zucchini (about 4 medium), trimmed and cut into 1" chunks
1 tbl olive oil
2 tbl prepared pesto sauce
salt & pepper to taste
Place a baking sheet on the middle rack of the oven. Preheat the oven to 500F.
Toss zucchini with oil in a large bowl. Spread the zucchini on the preheated baking sheet in a single layer. Roast until beginning to brown, 5-7 minutes. Turn zucchini and continue roasting until just tender, 7-9 minutes more. Return zucchini to the bowl. Add pesto, salt & pepper, toss to coat.
4 servings
1 tbl olive oil
2 tbl prepared pesto sauce
salt & pepper to taste
Place a baking sheet on the middle rack of the oven. Preheat the oven to 500F.
Toss zucchini with oil in a large bowl. Spread the zucchini on the preheated baking sheet in a single layer. Roast until beginning to brown, 5-7 minutes. Turn zucchini and continue roasting until just tender, 7-9 minutes more. Return zucchini to the bowl. Add pesto, salt & pepper, toss to coat.
4 servings
Herbed Steaks with Olives Provencal
4 6-oz steaks, about 1" thick
2 tbl olive oil
3 bay leaves (2 finely crushed, 1 whole)
salt & pepper to taste
1/2 c. brine-cured olives (such as Kalamata)
1 c. dry white wine
3 tbl tomato paste
Rub the steaks with 1 tbl oil and sprinkle with the crushed bay leaves. Let stand 1-2 hrs.
Bring a small saucepan of water to boil over medium-high heat. Add olives and return water to the boil. Drain olives.
Scrape most of the bay leaves off the steaks, sprinkle with salt and pepper.
Heat remaining 1 tbl olive oil in a large skillet over medium-high heat. Add the steaks and saute to desired doneness, about 4 min. per side for medium-rare. Transfer steaks to a plate. Add white wine to the skillet and bring to a boil, scraping up browned bits. Add tomato paste, whole bay leaf, and drained olives to skillet. Cook until sauce is slightly thickened, stirring frequently, about 5 min. Return steaks and any accumulated juices to skillet and heat for 2 minutes, turning once. Transfer steaks to serving plates, spoon sauce and olives on top and serve.
4 servings
2 tbl olive oil
3 bay leaves (2 finely crushed, 1 whole)
salt & pepper to taste
1/2 c. brine-cured olives (such as Kalamata)
1 c. dry white wine
3 tbl tomato paste
Rub the steaks with 1 tbl oil and sprinkle with the crushed bay leaves. Let stand 1-2 hrs.
Bring a small saucepan of water to boil over medium-high heat. Add olives and return water to the boil. Drain olives.
Scrape most of the bay leaves off the steaks, sprinkle with salt and pepper.
Heat remaining 1 tbl olive oil in a large skillet over medium-high heat. Add the steaks and saute to desired doneness, about 4 min. per side for medium-rare. Transfer steaks to a plate. Add white wine to the skillet and bring to a boil, scraping up browned bits. Add tomato paste, whole bay leaf, and drained olives to skillet. Cook until sauce is slightly thickened, stirring frequently, about 5 min. Return steaks and any accumulated juices to skillet and heat for 2 minutes, turning once. Transfer steaks to serving plates, spoon sauce and olives on top and serve.
4 servings
Garlic Sauteed Cauliflower
1 head cauliflower, cut into florets
1/8 c. olive oil
4 garlic cloves, minced
crushed red pepper flakes to taste
salt to taste, or 3 anchovies, drained & chopped
Cook the cauliflower in salted boiling water until barely crisp-tender, about 5 min. Drain well.
In a large skillet over medium heat, heat the oil. Saute the garlic and red pepper until garlic just begins to brown (be careful not to burn it). Add the cauliflower and cook 2 min, stirring to coat with oil. Add the salt or anchovies and stir again.
4 servings
1/8 c. olive oil
4 garlic cloves, minced
crushed red pepper flakes to taste
salt to taste, or 3 anchovies, drained & chopped
Cook the cauliflower in salted boiling water until barely crisp-tender, about 5 min. Drain well.
In a large skillet over medium heat, heat the oil. Saute the garlic and red pepper until garlic just begins to brown (be careful not to burn it). Add the cauliflower and cook 2 min, stirring to coat with oil. Add the salt or anchovies and stir again.
4 servings
Spice-Crusted Salmon with Lime-Orange Salsa
SALSA - mix together in a bowl:
4 navel oranges, peeled, pithed, and sectioned
1 small red onion, minced
1/4 c. lime juice
1/4 c. chopped fresh cilantro
1 tbl minced jalapeno peppers (or to taste)
1 clove garlic, minced
salt & pepper to taste
SALMON
1 tbl coriander seeds, crushed
1 tbl cumin seeds
1-1/2 tsp black peppercorns
1 tsp salt
1 lb. salmon fillet, skin removed
Mix coriander, cumin, peppercorns and salt in a small bowl.
Preheat grill or broiler.
Heat a small skillet over medium heat. Add coriander and cumin; toast, stirring constantly, until aromatic, 2-3 min. Let cool and transfer to a spice mill or mortar and pestle. Add peppercorns to the mill and coarsely grind all the spices. Stir in the salt.
Coat the salmon with the spice mixture. Grill or broil on lightly oiled rack or pan until the fish is opaque in the center, about 5 min. per side.
Serve with the salsa.
4 servings
4 navel oranges, peeled, pithed, and sectioned
1 small red onion, minced
1/4 c. lime juice
1/4 c. chopped fresh cilantro
1 tbl minced jalapeno peppers (or to taste)
1 clove garlic, minced
salt & pepper to taste
SALMON
1 tbl coriander seeds, crushed
1 tbl cumin seeds
1-1/2 tsp black peppercorns
1 tsp salt
1 lb. salmon fillet, skin removed
Mix coriander, cumin, peppercorns and salt in a small bowl.
Preheat grill or broiler.
Heat a small skillet over medium heat. Add coriander and cumin; toast, stirring constantly, until aromatic, 2-3 min. Let cool and transfer to a spice mill or mortar and pestle. Add peppercorns to the mill and coarsely grind all the spices. Stir in the salt.
Coat the salmon with the spice mixture. Grill or broil on lightly oiled rack or pan until the fish is opaque in the center, about 5 min. per side.
Serve with the salsa.
4 servings
Thursday, January 8, 2009
Chicken with Olives and Lemon
2 tbl olive oil
1 large onion, thinly sliced
1 clove garlic, minced
2 tbl chopped cilantro, divided
1 tsp salt
1/2 tsp pepper
2-1/2 lbs chicken parts
1 lemon, sliced
1/3 c. green olives
Heat oil in a large skillet or Dutch oven. Stir in onion, garlic, 1 tbl cilantro, salt & pepper. Add chicken parts and turn to coat with onion mixture. Arrange lemon slices on top. Cover and simmer 1/2 hr. Turn chicken over, cover and cook another 1/2 hr. Remove chicken and lemon from the skillet and keep warm. Increase the heat under the skillet and cook until contents are reduced to a thick sauce. Add the olives and heat through. Pour the sauce and olives over the chicken and serve.
4-6 servings
1 large onion, thinly sliced
1 clove garlic, minced
2 tbl chopped cilantro, divided
1 tsp salt
1/2 tsp pepper
2-1/2 lbs chicken parts
1 lemon, sliced
1/3 c. green olives
Heat oil in a large skillet or Dutch oven. Stir in onion, garlic, 1 tbl cilantro, salt & pepper. Add chicken parts and turn to coat with onion mixture. Arrange lemon slices on top. Cover and simmer 1/2 hr. Turn chicken over, cover and cook another 1/2 hr. Remove chicken and lemon from the skillet and keep warm. Increase the heat under the skillet and cook until contents are reduced to a thick sauce. Add the olives and heat through. Pour the sauce and olives over the chicken and serve.
4-6 servings
Avocado & Pink Grapefruit Salad with Coriander
2 pink grapefruits
2 tbl olive oil
1 tbl minced onion
1 tsp soy sauce
1/2 tsp honey
1/4 tsp sesame oil
1 tsp grated fresh ginger
1 tsp coriander seeds, cracked
2 cups mixed baby greens
1 avocado, halved, pitted, peeled, and sliced
Peel 1 grapefruit and cut it into sections. Juice the other grapefruit and measure out 3 tbl of juice. Whisk the juice with the next 6 ingredients in a small bowl, add salt and pepper to taste. Toss the greens with 2 tbl of the dressing and place on 2 serving plates. Arrange the grapefruit sections and avocado slices on top and drizzle with the rest of the dressing. Sprinkle the coriander seeds on top.
2 tbl olive oil
1 tbl minced onion
1 tsp soy sauce
1/2 tsp honey
1/4 tsp sesame oil
1 tsp grated fresh ginger
1 tsp coriander seeds, cracked
2 cups mixed baby greens
1 avocado, halved, pitted, peeled, and sliced
Peel 1 grapefruit and cut it into sections. Juice the other grapefruit and measure out 3 tbl of juice. Whisk the juice with the next 6 ingredients in a small bowl, add salt and pepper to taste. Toss the greens with 2 tbl of the dressing and place on 2 serving plates. Arrange the grapefruit sections and avocado slices on top and drizzle with the rest of the dressing. Sprinkle the coriander seeds on top.
Toasted Almond Tofu Burgers
1 12-oz package firm tofu, drained, patted dry, cut into 1" thick slices
1/2 c. grated carrot
1/2 c. chopped green onions
2 tsp minced fresh ginger
1 garlic clove, minced
1/2 c. almonds, toasted, finely chopped
1 large egg white, beaten
4 tsp soy sauce
1 tsp sesame oil
1 tsp sesame seeds, toasted
Place tofu on several layers of paper towels. Cover with more paper towels. Place a cutting board on top, weigh it down with several food cans, and let sit 1 hr. Squeeze wrapped tofu to extract as much liquid as possible. Transfer tofu to a medium bowl and mash into small pieces with a fork.
Spray a medium nonstick skillet with cooking spray, place over medium heat. Add carrots, green onions, ginger and garlic, and saute until slightly softened, about 3 minutes. Cool. Mix the vegetables, tofu, and the rest of the ingredients and shape into 4 patties (1/2" thick).
Wipe out the skillet and spray it again. Saute the patties 3 minutes per side.
4 servings
1/2 c. grated carrot
1/2 c. chopped green onions
2 tsp minced fresh ginger
1 garlic clove, minced
1/2 c. almonds, toasted, finely chopped
1 large egg white, beaten
4 tsp soy sauce
1 tsp sesame oil
1 tsp sesame seeds, toasted
Place tofu on several layers of paper towels. Cover with more paper towels. Place a cutting board on top, weigh it down with several food cans, and let sit 1 hr. Squeeze wrapped tofu to extract as much liquid as possible. Transfer tofu to a medium bowl and mash into small pieces with a fork.
Spray a medium nonstick skillet with cooking spray, place over medium heat. Add carrots, green onions, ginger and garlic, and saute until slightly softened, about 3 minutes. Cool. Mix the vegetables, tofu, and the rest of the ingredients and shape into 4 patties (1/2" thick).
Wipe out the skillet and spray it again. Saute the patties 3 minutes per side.
4 servings
Honey Soy Squash Rings
2 acorn squash
3 tbl honey
1 tbl soy sauce
2 tsp rice vinegar
1-1/2 tsp minced fresh ginger
1 garlic clove, minced
Preheat oven to 450F. Line a large baking sheet with foil and spray with cooking spray. Cut off both ends of each squash and discard. Cut each squash into 4 rings. Scoop out seeds and discard. Place squash in a single layer on the baking sheet. Cover tightly with foil and bake 15 min.
While squash is baking, whisk the rest of the ingredients together in a small bowl.
Remove foil from squash. Brush half of the honey mixture over the squash and sprinkle with salt and pepper to taste. Bake uncovered 10 min. Brush rest of honey mixture over squash and bake another 10 min. or until squash is tender and browned.
4 servings
3 tbl honey
1 tbl soy sauce
2 tsp rice vinegar
1-1/2 tsp minced fresh ginger
1 garlic clove, minced
Preheat oven to 450F. Line a large baking sheet with foil and spray with cooking spray. Cut off both ends of each squash and discard. Cut each squash into 4 rings. Scoop out seeds and discard. Place squash in a single layer on the baking sheet. Cover tightly with foil and bake 15 min.
While squash is baking, whisk the rest of the ingredients together in a small bowl.
Remove foil from squash. Brush half of the honey mixture over the squash and sprinkle with salt and pepper to taste. Bake uncovered 10 min. Brush rest of honey mixture over squash and bake another 10 min. or until squash is tender and browned.
4 servings
Mustard Pork Cutlets
1/2 c. Dijon mustard
1/4 c. light mayonnaise
1 tbl chopped fresh tarragon
1 tbl Splenda brown sugar blend
2 lbs boneless pork loin, cut crosswise into 1/2" thick cutlets
Preheat the broiler.
Spray a broiler pan with cooking spray. Place the pork cutlets on the pan.
Whisk the mustard, mayo, tarragon & Splenda in a small bowl. Brush half of the mixture over the pork.
Broil the pork 3 min. Turn over, brush with rest of mustard mixture, and broil another 3 min.
6 servings
1/4 c. light mayonnaise
1 tbl chopped fresh tarragon
1 tbl Splenda brown sugar blend
2 lbs boneless pork loin, cut crosswise into 1/2" thick cutlets
Preheat the broiler.
Spray a broiler pan with cooking spray. Place the pork cutlets on the pan.
Whisk the mustard, mayo, tarragon & Splenda in a small bowl. Brush half of the mixture over the pork.
Broil the pork 3 min. Turn over, brush with rest of mustard mixture, and broil another 3 min.
6 servings
Moroccan Eggplant Salad
1/2 tsp cumin seeds
1 lb. eggplant
1 small red onion, chopped
2 tsp red wine vinegar
1 tsp Splenda
1 tbl olive oil
1 tbl chopped fresh parsley
1/2 tsp salt
Toast the cumin in a dry skillet over medium heat, stirring occasionally, until fragrant and dark brown (be careful not to burn). Cool, then grind to a powder in a spice grinder.
Grill or broil the whole eggplant, turning frequently, until it is blackened and tender, 20-30 min. When eggplant is cool enough to handle, scrape the flesh from the skin and chop. Toss eggplant with rest of ingredients. Serve at room temperature.
4 servings
1 lb. eggplant
1 small red onion, chopped
2 tsp red wine vinegar
1 tsp Splenda
1 tbl olive oil
1 tbl chopped fresh parsley
1/2 tsp salt
Toast the cumin in a dry skillet over medium heat, stirring occasionally, until fragrant and dark brown (be careful not to burn). Cool, then grind to a powder in a spice grinder.
Grill or broil the whole eggplant, turning frequently, until it is blackened and tender, 20-30 min. When eggplant is cool enough to handle, scrape the flesh from the skin and chop. Toss eggplant with rest of ingredients. Serve at room temperature.
4 servings
Salmon with Lemon Sauce
1 cup light sour cream or plain Greek yogurt
3 tbl lemon juice
1 tsp grated lemon peel, divided
2 tbl honey
1 tbl olive oil
2 tbl minced onion
6 6-oz salmon fillets
Whisk together sour cream, lemon juice, and 1/2 tsp lemon peel in a small bowl. Season with salt & pepper to taste.
Whisk together honey, olive oil, onion, and remaining 1/2 tsp lemon peel in a 11x7 baking pan. Add salmon fillets and turn to coat. Cover and refrigerate 15 min - 1 hr.
Position rack in top third of oven and preheat to 400F. Line a large baking sheet with foil and spray with cooking spray. Lay the salmon fillets on the foil in a single layer. Roast until the fish flakes, about 14 minutes. Serve the fish with the sour cream sauce.
6 servings
3 tbl lemon juice
1 tsp grated lemon peel, divided
2 tbl honey
1 tbl olive oil
2 tbl minced onion
6 6-oz salmon fillets
Whisk together sour cream, lemon juice, and 1/2 tsp lemon peel in a small bowl. Season with salt & pepper to taste.
Whisk together honey, olive oil, onion, and remaining 1/2 tsp lemon peel in a 11x7 baking pan. Add salmon fillets and turn to coat. Cover and refrigerate 15 min - 1 hr.
Position rack in top third of oven and preheat to 400F. Line a large baking sheet with foil and spray with cooking spray. Lay the salmon fillets on the foil in a single layer. Roast until the fish flakes, about 14 minutes. Serve the fish with the sour cream sauce.
6 servings
Thursday, January 1, 2009
Buffalo Wing Chicken
4 chicken thighs
2 tbl butter or margarine, melted
1/2 can of beer
hot sauce to taste
1/2 bottle of buffalo wing sauce
1 tbl poultry seasoning
Spray inside of a crockpot with cooking spray. Place the chicken in the crockpot. Combine rest of ingredients in a bowl and pour over the chicken.
Cook on low 4-5 hrs, adding more beer if needed to keep it moist.
4 servings
2 tbl butter or margarine, melted
1/2 can of beer
hot sauce to taste
1/2 bottle of buffalo wing sauce
1 tbl poultry seasoning
Spray inside of a crockpot with cooking spray. Place the chicken in the crockpot. Combine rest of ingredients in a bowl and pour over the chicken.
Cook on low 4-5 hrs, adding more beer if needed to keep it moist.
4 servings
Ranch Broiled Fish
1 packet (1 oz) ranch dressing mix
1/3 c. lemon juice
3 tbl olive oil
3 tbl white wine or water
1-1/2-2 lbs fish fillets
Combine dressing mix, lemon juice, olive oil and wine in a small bowl. Put fish fillets in a gallon zip-top plastic bag and pour in marinade. Seal bag and refrigerate 30 min, turning bag occasionally.
Preheat broiler.
Spray broiler pan with cooking spray. Remove fish fillets from bag and place on broiler pan. Discard bag and marinade. Broil fish 9-12 min. or until fish flakes easily.
4 servings
1/3 c. lemon juice
3 tbl olive oil
3 tbl white wine or water
1-1/2-2 lbs fish fillets
Combine dressing mix, lemon juice, olive oil and wine in a small bowl. Put fish fillets in a gallon zip-top plastic bag and pour in marinade. Seal bag and refrigerate 30 min, turning bag occasionally.
Preheat broiler.
Spray broiler pan with cooking spray. Remove fish fillets from bag and place on broiler pan. Discard bag and marinade. Broil fish 9-12 min. or until fish flakes easily.
4 servings
Layered Lima Bean Dip
2 c. plain Greek FF yogurt
1 small cucumber, peeled, seeded and diced
1/4 tsp salt
Lima Bean Mash (see below)
1/4 c. grated reduced-fat cheddar cheese
1 medium tomato, seeded & diced
3 tbl bacon bits
Combine the yogurt, cucumber and salt.
Spread the Lima Bean Mash on the bottom of a9" deep-dish pie plate. Spread the yogurt mixture evenly on top. Top with cheese, tomato, and bacon bits. Serve with raw veggies or bagel crisps.
Lima Bean Mash
2 cups frozen baby lima beans
2 garlic cloves, minced
1/4 tsp salt
1 tbl olive oil
1/2 tsp grated lemon zest
2 tsp lemon juice
Combine lima beans, garlic, salt, and 1 cup water in a medium saucepan. Bring to a boil over medium heat. Cover, reduce heat to low, and cook 15 min. Remove from heat and let cool 15 min. Drain, reserving 1/4 c. liquid.
Process beans, reserved liquid, olive oil, lemon zest, and lemon juice in a food processor until smooth. Cover and chill 30 min.
1 small cucumber, peeled, seeded and diced
1/4 tsp salt
Lima Bean Mash (see below)
1/4 c. grated reduced-fat cheddar cheese
1 medium tomato, seeded & diced
3 tbl bacon bits
Combine the yogurt, cucumber and salt.
Spread the Lima Bean Mash on the bottom of a9" deep-dish pie plate. Spread the yogurt mixture evenly on top. Top with cheese, tomato, and bacon bits. Serve with raw veggies or bagel crisps.
Lima Bean Mash
2 cups frozen baby lima beans
2 garlic cloves, minced
1/4 tsp salt
1 tbl olive oil
1/2 tsp grated lemon zest
2 tsp lemon juice
Combine lima beans, garlic, salt, and 1 cup water in a medium saucepan. Bring to a boil over medium heat. Cover, reduce heat to low, and cook 15 min. Remove from heat and let cool 15 min. Drain, reserving 1/4 c. liquid.
Process beans, reserved liquid, olive oil, lemon zest, and lemon juice in a food processor until smooth. Cover and chill 30 min.
Broiled Ranch Mushrooms
1 lb mushrooms, cleaned
1/8 c. canola oil
1/8 c. water
1 tbl balsamic vinegar
1 packet (1 oz) ranch salad dressing mix
Place mushrooms in a gallon-size zip-top plastic bag. Whisk rest of ingredients together and pour over mushrooms. Seal bag and refrigerate 30 min, turning occasionally.
Preheat broiler.
Spray broiler pan with cooking spray. Spread mushrooms out on pan in a single layer and broil 8 min. or until tender.
4-6 servings
1/8 c. canola oil
1/8 c. water
1 tbl balsamic vinegar
1 packet (1 oz) ranch salad dressing mix
Place mushrooms in a gallon-size zip-top plastic bag. Whisk rest of ingredients together and pour over mushrooms. Seal bag and refrigerate 30 min, turning occasionally.
Preheat broiler.
Spray broiler pan with cooking spray. Spread mushrooms out on pan in a single layer and broil 8 min. or until tender.
4-6 servings
Oriental Beef & Cabbage Salad
1 cup shredded cabbage
1-1/2 tbl soy sauce
1 tbl dry sherry
1 tbl rice wine or cider vinegar
1-1/2 tsp sesame oil
1 tsp minced fresh ginger
1 tsp Splenda
4-6 oz cooked beef, thinly sliced & cut into 3" long strips
In a medium bowl, combine all ingredients except the beef and marinate 1 hr.
Remove the cabbage from the bowl using a slotted spoon and place on 2 serving plates, reserving the marinade. Place the beef on top of the cabbage and drizzle the reserved marinade on top.
2 servings
1-1/2 tbl soy sauce
1 tbl dry sherry
1 tbl rice wine or cider vinegar
1-1/2 tsp sesame oil
1 tsp minced fresh ginger
1 tsp Splenda
4-6 oz cooked beef, thinly sliced & cut into 3" long strips
In a medium bowl, combine all ingredients except the beef and marinate 1 hr.
Remove the cabbage from the bowl using a slotted spoon and place on 2 serving plates, reserving the marinade. Place the beef on top of the cabbage and drizzle the reserved marinade on top.
2 servings
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