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
Thursday, December 15, 2011
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
Sunday, April 17, 2011
Deviled Eggs 3 ways
AMERICAN
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
1 tablespoon sweet pickle relish
2 scallions, chopped
1 teaspoon Worcestershire sauce
Dash of salt
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More scallions for garnish (optional)
Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with a small piece of roasted red pepper.
CHEESE & BACON
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
¼ cup finely grated reduced-fat cheddar cheese
2 scallions, chopped
1 tablespoon chopped fresh parsley
2 slices bacon, cooked & crumbled
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More bacon crumbles for garnish (optional)
Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more bacon crumbles.
CURRIED
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
2 scallions, chopped
2 teaspoons curry powder
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon Dijon mustard
dash of cayenne pepper
More scallions for garnish (optional)
Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more chopped scallions.
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
1 tablespoon sweet pickle relish
2 scallions, chopped
1 teaspoon Worcestershire sauce
Dash of salt
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More scallions for garnish (optional)
Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with a small piece of roasted red pepper.
CHEESE & BACON
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
¼ cup finely grated reduced-fat cheddar cheese
2 scallions, chopped
1 tablespoon chopped fresh parsley
2 slices bacon, cooked & crumbled
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon yellow mustard
More bacon crumbles for garnish (optional)
Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more bacon crumbles.
CURRIED
6 large hard-cooked eggs, peeled & sliced in half lengthwise
1 teaspoon lemon juice
2 scallions, chopped
2 teaspoons curry powder
2 tablespoons olive oil mayonnaise
2 tablespoons fat free plain Greek yogurt
1 teaspoon Dijon mustard
dash of cayenne pepper
More scallions for garnish (optional)
Carefully remove the yolks from the eggs and put them in a bowl with the other ingredients. Mash well with a fork or puree in a mini food processor. Mound the yolk mixture in the egg white halves with a spoon. If desired, top each egg half with more chopped scallions.
Friday, April 1, 2011
Roasted Chick Peas
1 can (15.5 ounces)chick peas (garbanzo beans), rinsed, drained, and patted dry with paper
towels
1 tablespoon olive oil
1/4 teaspoon each ground cumin, smoked paprika, & kosher salt
Preheat the oven to 350F. Spray a baking sheet with cooking spray. Combine the chick pease, oil, and seasonings, and place them in a single layer on the baking sheet. Roast for 20 minutes, stir the chick pease around on the baking sheet, and roast for another 20 minutes or until they're browned and crunchy. Serve warm or let them cool. Store any leftovers in the refrigerator.
8 servings - 1/4 c. each
towels
1 tablespoon olive oil
1/4 teaspoon each ground cumin, smoked paprika, & kosher salt
Preheat the oven to 350F. Spray a baking sheet with cooking spray. Combine the chick pease, oil, and seasonings, and place them in a single layer on the baking sheet. Roast for 20 minutes, stir the chick pease around on the baking sheet, and roast for another 20 minutes or until they're browned and crunchy. Serve warm or let them cool. Store any leftovers in the refrigerator.
8 servings - 1/4 c. each
Wednesday, March 30, 2011
Coconut Dream
A spoonful of this creamy dessert makes a great topping for fruit salad or a dip for cut-up fresh fruit.
4 ounces reduced-fat cream cheese, softened
½ cup light coconut milk
2 cups thawed, fat-free whipped topping (such as Cool
Whip)
1/2 teaspoon coconut extract
1 tablespoon Splenda (or to taste)
Process the cream cheese and coconut milk in a food processor.
Fold in the whipped topping, coconut extract, and Splenda. Refrigerate until ready to serve.
8 servings (1/2 cup each)
4 ounces reduced-fat cream cheese, softened
½ cup light coconut milk
2 cups thawed, fat-free whipped topping (such as Cool
Whip)
1/2 teaspoon coconut extract
1 tablespoon Splenda (or to taste)
Process the cream cheese and coconut milk in a food processor.
Fold in the whipped topping, coconut extract, and Splenda. Refrigerate until ready to serve.
8 servings (1/2 cup each)
Tropical Shrimp Bisque
16 ounces raw medium shrimp, shelled and deveined
1/2 teaspoon onion salt
1/4 teaspoon curry powder (or to taste)
dash cayenne pepper (to taste)
1 tablespoon canola oil
1/2 cup chopped onion
2 teaspoons minced fresh ginger
2 cans (8 ounces each) pineapple tidbits with juice
1 cup peeled, pitted and chopped mango (about 1 medium
mango)
1 cup peeled, seeded, chopped cucumber
1 can (13.5 fluid ounces) light coconut milk
3 tablespoons chopped fresh tarragon (or cilantro)
Toss shrimp with salt, turmeric, and cayenne in a medium bowl. Cover and refrigerate 30 minutes.
Heat the oil in a large nonstick skillet over medium heat. Add the onion and ginger and cook for two to three minutes or until the onion is softened and translucent. Add the seasoned shrimp and cook for another one to two minutes. Add the pineapple tidbits and juice, mango, and cucumber and simmer over medium-low heat for three to four minutes or until the shrimp are pink and the cucumber is tender. Transfer half of the mixture to a blender or food processor, add the coconut milk, and whiz until smooth. Pour the pureed mixture back into the skillet and cook for four to five minutes or until the bisque is heated through.
To serve, ladle the bisque into soup bowls and sprinkle with the chopped tarragon.
8 servings
1/2 teaspoon onion salt
1/4 teaspoon curry powder (or to taste)
dash cayenne pepper (to taste)
1 tablespoon canola oil
1/2 cup chopped onion
2 teaspoons minced fresh ginger
2 cans (8 ounces each) pineapple tidbits with juice
1 cup peeled, pitted and chopped mango (about 1 medium
mango)
1 cup peeled, seeded, chopped cucumber
1 can (13.5 fluid ounces) light coconut milk
3 tablespoons chopped fresh tarragon (or cilantro)
Toss shrimp with salt, turmeric, and cayenne in a medium bowl. Cover and refrigerate 30 minutes.
Heat the oil in a large nonstick skillet over medium heat. Add the onion and ginger and cook for two to three minutes or until the onion is softened and translucent. Add the seasoned shrimp and cook for another one to two minutes. Add the pineapple tidbits and juice, mango, and cucumber and simmer over medium-low heat for three to four minutes or until the shrimp are pink and the cucumber is tender. Transfer half of the mixture to a blender or food processor, add the coconut milk, and whiz until smooth. Pour the pureed mixture back into the skillet and cook for four to five minutes or until the bisque is heated through.
To serve, ladle the bisque into soup bowls and sprinkle with the chopped tarragon.
8 servings
Saturday, March 19, 2011
Cucumber & Fruit Salad
1/4 cup cider vinegar
1 tablespoon honey (or agave syrup)
1 tablespoon canola oil
1 teaspoon chopped fresh tarragon or basil (or 1/2 teaspoon dried)
1/4 teaspooon salt
1/8 teaspoon pepper
1 cup peeled, seeded, sliced cucumber
1 cup fresh citrus salad, such as Del Monte Fruit Naturals
1/2 cup chopped fresh tomatoes
1/4 cup dried cherries (or cherry-flavored dried cranberries)
2 tablespoon chopped red onion
2 tablespoon chopped pecans
Whisk together the vinegar, honey, oil, tarragon, salt and pepper in a medium bowl. Add the cucumber, citrus salad, tomatoes, dried cherries and onions and toss gently to combine. Refrigerate for 30 minutes. Add the chopped pecans just before serving.
Citrus Avocado Salad
1/4 cup citrus juice (from the segments below, or use bottled juice)
2 tbl rice vinegar
2 tbl chopped fresh cilantro
1 tsp minced fresh ginger
1 tsp grated orange rind (or True Lemon crystallized orange)
1/2 tsp Splenda
1/4 tsp onion salt
1/4 tsp pepper
1-1/2 cups citrus fruit segments (orange, grapefruit, lemon, lime, tangerine, etc.), but into bite-
size pieces
1 ripe but firm avocado, halved, pitted, peeled & diced
2 tbl finely chopped red onion
In a medium bowl, whisk together the juice, vinegar, cilantro, ginger, rind, Splenda, salt & pepper. Add the citrus fruit, avocado, and onion and stir gently to combine. Refrigerate for one hour before serving.
Saturday, March 12, 2011
Hot Slaw
1 teaspoon canola oil
1 cup chopped red onion
1 package (10 oz) pre-shredded angel hair cabbage)
1 tablespoon Bragg Liquid Aminos (or reduced-sodium soy sauce)
1 tablespoon cider vinegar
1 Tablespoon olive oil mayo
1/2 teaspoon Splenda
1/4 teaspoon pepper
1/2 teaspoon dried dill weed
1/4 teaspoon celery salt
2 tablespoons light sour cream
2 slices bacon, cooked crispy, drained and crumbled (or 1/4 cup bacon bits)
Heat the oil in a large nonstick sauce pan over medium-high heat. Add the onion and saute 2-3 minutes, until it begins to soften. Add the cabbage, Bragg, vinegar, mayo, Splenda, pepper, dill and celery salt. Cook, stirring frequently, for 8-10 minutes or until the cabbage wilts and is tender-crisp. Reduce the heat to medium low, add the sour cream and stir. Cook just below a simmer for 2-3 minutes or until heated through, being careful not to let the mixture boil and curdle. Serve with one tablespoon of crumbled bacon scattered on top of each serving.
6 servings (1/2 cup each)
1 cup chopped red onion
1 package (10 oz) pre-shredded angel hair cabbage)
1 tablespoon Bragg Liquid Aminos (or reduced-sodium soy sauce)
1 tablespoon cider vinegar
1 Tablespoon olive oil mayo
1/2 teaspoon Splenda
1/4 teaspoon pepper
1/2 teaspoon dried dill weed
1/4 teaspoon celery salt
2 tablespoons light sour cream
2 slices bacon, cooked crispy, drained and crumbled (or 1/4 cup bacon bits)
Heat the oil in a large nonstick sauce pan over medium-high heat. Add the onion and saute 2-3 minutes, until it begins to soften. Add the cabbage, Bragg, vinegar, mayo, Splenda, pepper, dill and celery salt. Cook, stirring frequently, for 8-10 minutes or until the cabbage wilts and is tender-crisp. Reduce the heat to medium low, add the sour cream and stir. Cook just below a simmer for 2-3 minutes or until heated through, being careful not to let the mixture boil and curdle. Serve with one tablespoon of crumbled bacon scattered on top of each serving.
6 servings (1/2 cup each)
Saturday, March 5, 2011
Tex-Mex Meatloaf or Meatballs
1/2 cup liquid egg substitute - southwestern flavor
1/2 teaspoon onion salt
1/4 teaspoon pepper
1 teaspoon chili powder
1/2 cup minced onions
1 cup crushed saltine or other crackers
1 cup shredded reduced-fat Mexican style cheese blend
1/2 cup prepared tomato salsa
1 lb ground turkey, or a mixture of ground turkey & ground beef
Preheat the oven to 350F.
Combine all the ingredients except salsa in a mixing bowl.
For meatloaf:
Spray a loaf pan with cooking spray. Pat the mixture into the prepared loaf pan. Pour the salsa on top and spread evenly over the loaf. Bake for 45-50 minutes or until a meat thermometer inserted in the middle reads 180F. Remove from oven and let sit for 5 minutes before slicing and serving.
For meatballs:
Spray a baking sheet with cooking spray. Form the meat mixture into 1" balls and place them on the prepared baking sheet. Bake for 10 minutes, turn the meatballs over, bake for another 10 minutes. Serve with salsa on the side.
1/2 teaspoon onion salt
1/4 teaspoon pepper
1 teaspoon chili powder
1/2 cup minced onions
1 cup crushed saltine or other crackers
1 cup shredded reduced-fat Mexican style cheese blend
1/2 cup prepared tomato salsa
1 lb ground turkey, or a mixture of ground turkey & ground beef
Preheat the oven to 350F.
Combine all the ingredients except salsa in a mixing bowl.
For meatloaf:
Spray a loaf pan with cooking spray. Pat the mixture into the prepared loaf pan. Pour the salsa on top and spread evenly over the loaf. Bake for 45-50 minutes or until a meat thermometer inserted in the middle reads 180F. Remove from oven and let sit for 5 minutes before slicing and serving.
For meatballs:
Spray a baking sheet with cooking spray. Form the meat mixture into 1" balls and place them on the prepared baking sheet. Bake for 10 minutes, turn the meatballs over, bake for another 10 minutes. Serve with salsa on the side.
BBQ Sloppy Joes
Family and guests can have this over hamburger buns while you enjoy it on top of a cooked veggy like broccoli or cauliflower. You get your protein and complex carbs that way, plus lots of flavor!
1 lb lean ground turkey (or a mix of turkey & beef)
1 medium onion, chopped
1 medium red or green bell pepper, chopped
1/2 cup of your favorite barbecue sauce (we like KC Masterpiece Original)
1/2 cup condensed cream of mushroom soup (with reduced fat & sodium)
1/2 cup beef or vegetable broth
4 ounces shredded 2% cheddar cheese
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce (or to taste)
Brown the meat in a large non-stick skillet over medium high heat until browned, breaking it up into small pieces with a spatula. Drain and set aside.
Add the onion and pepper to the skillet and cook over medium high heat for 4-5 minutes or until softened. Add the rest of the ingredients and stir. Cook over medium heat until the cheese is melted. Add the cooked meat, stir, and cook for another minute or until everything is heated through.
4-6 servings
1 lb lean ground turkey (or a mix of turkey & beef)
1 medium onion, chopped
1 medium red or green bell pepper, chopped
1/2 cup of your favorite barbecue sauce (we like KC Masterpiece Original)
1/2 cup condensed cream of mushroom soup (with reduced fat & sodium)
1/2 cup beef or vegetable broth
4 ounces shredded 2% cheddar cheese
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce (or to taste)
Brown the meat in a large non-stick skillet over medium high heat until browned, breaking it up into small pieces with a spatula. Drain and set aside.
Add the onion and pepper to the skillet and cook over medium high heat for 4-5 minutes or until softened. Add the rest of the ingredients and stir. Cook over medium heat until the cheese is melted. Add the cooked meat, stir, and cook for another minute or until everything is heated through.
4-6 servings
Sunday, February 20, 2011
Good Old Roast Chicken
My husband and I love roast chicken, but the average roaster (5+ pounds) is far more than we need nowadays, so generally I buy a whole frying chicken (2-3 pounds) so that we can enjoy one meal of hot roast chicken and then eat the leftovers in a salad later in the week. My husband likes to do the beer can chicken on the grill, but if it's too cold or rainy outside, I do the chicken inside.
1 whole frying chicken (about 2-3 pounds)
1 lemon, cut in 8 pieces
2 tablespoons chopped fresh herbs (we like rosemary, sage, and thyme) or 2 teaspoons dried herbs
1/2 medium onion, thickly sliced
butter-flavored cooking spray
salt & pepper to taste
1/2 cup chicken broth + 1/4 cup lemon juice for basting
1 cup chicken broth (or a combination of broth & white wine) (for the gravy)
2 tablespoons flour
Preheat the oven to 375F. Spray a roasting pan and rack with cooking spray. Combine the chicken broth and lemon juice in a measuring cup and set aside.
Remove giblets (if any) from the chicken cavity, cut away any visible fat, rinse the chicken and dry with paper towels. Sprinkle 1 tablespoon of herbs and some salt and pepper in the cavity. Fill the cavity with lemon chunks and onion slices (if there are extras, put them in the roasting pan). Put the chicken breast side up on the rack in the roasting pan. Spray the chicken with butter-flavored cooking spray. Sprinkle with salt, pepper, and the remaining tablespoon of herbs. Put the roasting pan in the oven and cook the chicken for 20 minutes.
Pour half of the broth & juice mixture over the chicken. Return the pan to the oven and cook for another 20 minutes. Pour the rest of the broth & juice mixture over the chicken, return it to the oven, and cook for another 20-30 minutes or until juices run clear, a meat thermometer reads 190F when inserted in the breast, and the skin is golden brown. Remove the pan from the oven.
Lift the chicken off the rack, tipping the bird so that the juices can run out of it into the pan, and transfer the bird to a serving platter. Cover loosely with aluminum foil and set aside.
Remove the rack and any pieces of onion or lemon from the roasting pan and discard.
To make gravy: put the roasting pan on a burner on the stove set on medium-high heat. Add the flour and using a whisk, combine the flour with the cooking juices in the pan until a thick sludge develops. Add the cup of broth and continue to stir until the broth and flour mixture are well combined and the gravy is thickened to your preference, about 3-5 minutes. Taste the gravy and add salt and pepper to taste. Pour the gravy into a gravy boat or small pitcher.
Carve the chicken and serve it with the gravy.
1 whole frying chicken (about 2-3 pounds)
1 lemon, cut in 8 pieces
2 tablespoons chopped fresh herbs (we like rosemary, sage, and thyme) or 2 teaspoons dried herbs
1/2 medium onion, thickly sliced
butter-flavored cooking spray
salt & pepper to taste
1/2 cup chicken broth + 1/4 cup lemon juice for basting
1 cup chicken broth (or a combination of broth & white wine) (for the gravy)
2 tablespoons flour
Preheat the oven to 375F. Spray a roasting pan and rack with cooking spray. Combine the chicken broth and lemon juice in a measuring cup and set aside.
Remove giblets (if any) from the chicken cavity, cut away any visible fat, rinse the chicken and dry with paper towels. Sprinkle 1 tablespoon of herbs and some salt and pepper in the cavity. Fill the cavity with lemon chunks and onion slices (if there are extras, put them in the roasting pan). Put the chicken breast side up on the rack in the roasting pan. Spray the chicken with butter-flavored cooking spray. Sprinkle with salt, pepper, and the remaining tablespoon of herbs. Put the roasting pan in the oven and cook the chicken for 20 minutes.
Pour half of the broth & juice mixture over the chicken. Return the pan to the oven and cook for another 20 minutes. Pour the rest of the broth & juice mixture over the chicken, return it to the oven, and cook for another 20-30 minutes or until juices run clear, a meat thermometer reads 190F when inserted in the breast, and the skin is golden brown. Remove the pan from the oven.
Lift the chicken off the rack, tipping the bird so that the juices can run out of it into the pan, and transfer the bird to a serving platter. Cover loosely with aluminum foil and set aside.
Remove the rack and any pieces of onion or lemon from the roasting pan and discard.
To make gravy: put the roasting pan on a burner on the stove set on medium-high heat. Add the flour and using a whisk, combine the flour with the cooking juices in the pan until a thick sludge develops. Add the cup of broth and continue to stir until the broth and flour mixture are well combined and the gravy is thickened to your preference, about 3-5 minutes. Taste the gravy and add salt and pepper to taste. Pour the gravy into a gravy boat or small pitcher.
Carve the chicken and serve it with the gravy.
Monday, February 7, 2011
Basic Vinaigrette Dressing
Traditional French vinaigrette is made with 3 parts oil and 1 part vinegar. I prefer it (and so do my arteries) with less oil and more vinegar. And I usually add a little bit of Dijon mustard because for some reason, it helps the rest of the ingredients emulsify (combine and thicken) and stay together instead of separating so that you have an oil slick floating on top of the vinegar.
1/2 cup red or white wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon chopped fresh herbs, or 1 teaspoon dried
1 teaspoon Dijon mustard
1/2 cup olive oil
Put the vinegar, salt, pepper, herbs and mustard in a small bowl. Gradually pour in the olive oil, stirring constantly with a wire whisk, until the ingredients are well-combined.
You can also use this basic recipe to make a lemon or lime vinaigrette by substituting lemon or lime juice for the vinegar.
1/2 cup red or white wine vinegar
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon chopped fresh herbs, or 1 teaspoon dried
1 teaspoon Dijon mustard
1/2 cup olive oil
Put the vinegar, salt, pepper, herbs and mustard in a small bowl. Gradually pour in the olive oil, stirring constantly with a wire whisk, until the ingredients are well-combined.
You can also use this basic recipe to make a lemon or lime vinaigrette by substituting lemon or lime juice for the vinegar.
Saturday, February 5, 2011
Celery Root & Potato Gratin
1 cup chicken broth
2 cups peeled and thinly sliced celery root
2 cups peeled and thinly sliced white potato
1/2 cup peeled and thinly sliced yellow onion
1/2 cup skim milk
1 tablespoon butter (or margarine)
1 tablespoon flour
1/4 teaspoon salt
1/8 teaspoon ground mustard
1/2 cup shredded 2% cheddar cheese
1/2 cup crumbled reduced-fat blue cheese
Preheat oven to 400F. Spray a baking dish with cooking spray.
In a large saucepan, bring the chicken broth to a boil over medium high heat. Add the celery root, potato and onion, reduce heat to medium-low heat, cover and simmer 10 minutes. Transfer the vegetables from the pan to the prepared baking dish with a slotted spoon. Pour 1/2 cup of the cooking liquid from the saucepan into a measuring cup. Add the milk to the cup. Set aside.
Melt the butter in the saucepan. Add the flour and whisk to combine. It will form a pasty mixture. Tap the whisk on the side of the pan to release any of the butter and flour mixture that gets stuck in it. Cook one minute. Slowly pour in the chicken broth and milk mixture, stirring constantly with the whisk, until the sauce is thickened and creamy. Add the salt, mustard, and cheddar cheese, and stir until the cheese has melted and combined with the sauce.
Pour the cheese sauce evenly over the vegetables. Sprinkle the top with the blue cheese. Bake uncovered for 20 minutes or until vegetables are tender when poked with a fork.
2 cups peeled and thinly sliced celery root
2 cups peeled and thinly sliced white potato
1/2 cup peeled and thinly sliced yellow onion
1/2 cup skim milk
1 tablespoon butter (or margarine)
1 tablespoon flour
1/4 teaspoon salt
1/8 teaspoon ground mustard
1/2 cup shredded 2% cheddar cheese
1/2 cup crumbled reduced-fat blue cheese
Preheat oven to 400F. Spray a baking dish with cooking spray.
In a large saucepan, bring the chicken broth to a boil over medium high heat. Add the celery root, potato and onion, reduce heat to medium-low heat, cover and simmer 10 minutes. Transfer the vegetables from the pan to the prepared baking dish with a slotted spoon. Pour 1/2 cup of the cooking liquid from the saucepan into a measuring cup. Add the milk to the cup. Set aside.
Melt the butter in the saucepan. Add the flour and whisk to combine. It will form a pasty mixture. Tap the whisk on the side of the pan to release any of the butter and flour mixture that gets stuck in it. Cook one minute. Slowly pour in the chicken broth and milk mixture, stirring constantly with the whisk, until the sauce is thickened and creamy. Add the salt, mustard, and cheddar cheese, and stir until the cheese has melted and combined with the sauce.
Pour the cheese sauce evenly over the vegetables. Sprinkle the top with the blue cheese. Bake uncovered for 20 minutes or until vegetables are tender when poked with a fork.
Tuesday, February 1, 2011
Beef Tagine with Autumn Vegetables
When you serve a beef rib roast to two adults, one of them banded, you end up with a lot of extra roast. We purposely undercook the roast, slice our servings off the less-rare ends, and use the juicy red inner portion for other meals, like this Beef Tagine. A tagine is a Moroccan style stew of beef, vegetables, and spices. The first time I made this, I had my doubts about the cinnamon, but I assure you, it works wonderfully with the rich beef and sweet autumn vegetables. Don't be intimidated by the long list of ingredients. You can cut up the veggies in advance and store them in a zip-lock bag in the fridge until you're ready to start stewing. And you can cut up the beef, shake it up with the spices in a zip-lock bag, and pop that into the fridge a few hours in advance too.
2 teaspoons smoked paprika
1-1/2 teaspoon ground cinnamon
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground ginger
1/4 teaspoon cayenne pepper (or to taste)
1 pound of rare leftover roast beef (or uncooked beef shoulder roast), cut in 1" cubes
1 tablespoon olive oil
1 large onion, roughly chopped
4 teaspoons minced garlic
1 cup broth (chicken, beef, or vegetable)
1 can (14.5 ounces) chopped tomatoes
1 cup cubed (1-inch) peeled butternut squash
1 cup peeled parsnips, cut in 1" slices
1 cup peeled carrots, cut in 1" slices
1 cup peeled celery root, cut in 1" cubes (or 1 cup diced celery)
1/4 cup chopped fresh cilantro (or parsley)
Combine the first 6 ingredients in a zip lock bag. Add the beef cubes, seal the bag, and shake to coat the meat with the spices. Set aside, or store in the fridge until you're ready to cook.
Heat the oil in a Dutch oven over medium-high heat. Add the seasoned beef and the onion. Stir and cook for 4-5 minutes or until browned. Add the garlic, stir and and cook 1 minute. Stir in the broth and tomatoes, bring to a boil, and cook 5 minutes. Add the squash, parsnips, carrots and celery root. Cover, reduce heat to medium-low, and simmer 15 minutes or until the veggies are tender. Sprinkle with the cilantro and serve.
This is good served with couscous or bulgur, or with crusty French bread to dunk in the cooking juices.
8 servings (1 cup each)
2 teaspoons smoked paprika
1-1/2 teaspoon ground cinnamon
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon ground ginger
1/4 teaspoon cayenne pepper (or to taste)
1 pound of rare leftover roast beef (or uncooked beef shoulder roast), cut in 1" cubes
1 tablespoon olive oil
1 large onion, roughly chopped
4 teaspoons minced garlic
1 cup broth (chicken, beef, or vegetable)
1 can (14.5 ounces) chopped tomatoes
1 cup cubed (1-inch) peeled butternut squash
1 cup peeled parsnips, cut in 1" slices
1 cup peeled carrots, cut in 1" slices
1 cup peeled celery root, cut in 1" cubes (or 1 cup diced celery)
1/4 cup chopped fresh cilantro (or parsley)
Combine the first 6 ingredients in a zip lock bag. Add the beef cubes, seal the bag, and shake to coat the meat with the spices. Set aside, or store in the fridge until you're ready to cook.
Heat the oil in a Dutch oven over medium-high heat. Add the seasoned beef and the onion. Stir and cook for 4-5 minutes or until browned. Add the garlic, stir and and cook 1 minute. Stir in the broth and tomatoes, bring to a boil, and cook 5 minutes. Add the squash, parsnips, carrots and celery root. Cover, reduce heat to medium-low, and simmer 15 minutes or until the veggies are tender. Sprinkle with the cilantro and serve.
This is good served with couscous or bulgur, or with crusty French bread to dunk in the cooking juices.
8 servings (1 cup each)
Sunday, January 30, 2011
Crustless Spanokopita
1 tablespoon olive oil
1/2 cup chopped onion
1/2 cup chopped scallions
1 teaspoon minced garlic
16 ounces spinach leaves, rinsed and chopped
1/4 cup chopped fresh parsley
1 tablespoon lemon juice
1/4 cup liquid egg substitute (or 1 large egg, beaten)
1/4 cup part-skim ricotta cheese
1/2 cup crumbled reduced fat feta cheese
1 teaspoon dried oregano
Preheat the oven to 350F. Spray a small baking dish with cooking spray.
Heat the olive oil in a large skillet over medium heat. Add the onion, scallions and garlic and saute until soft, about 2 minutes. Stir in the spinach, parsley and lemon juice. Continue to saute until the spinach is limp and all the liquid is absorbed, about 2 minutes. Remove the skillet from the heat and set aside.
In a medium bowl, mix together the egg substitute, ricotta, feta and oregano. Stir in the spinach mixture. Pour it all into the prepared backing dish. Bake for 30-35 minutes, until bubbly. Serve hot as a side dish or as a dip with pita crisps, crackers, or breadsticks.
1/2 cup chopped onion
1/2 cup chopped scallions
1 teaspoon minced garlic
16 ounces spinach leaves, rinsed and chopped
1/4 cup chopped fresh parsley
1 tablespoon lemon juice
1/4 cup liquid egg substitute (or 1 large egg, beaten)
1/4 cup part-skim ricotta cheese
1/2 cup crumbled reduced fat feta cheese
1 teaspoon dried oregano
Preheat the oven to 350F. Spray a small baking dish with cooking spray.
Heat the olive oil in a large skillet over medium heat. Add the onion, scallions and garlic and saute until soft, about 2 minutes. Stir in the spinach, parsley and lemon juice. Continue to saute until the spinach is limp and all the liquid is absorbed, about 2 minutes. Remove the skillet from the heat and set aside.
In a medium bowl, mix together the egg substitute, ricotta, feta and oregano. Stir in the spinach mixture. Pour it all into the prepared backing dish. Bake for 30-35 minutes, until bubbly. Serve hot as a side dish or as a dip with pita crisps, crackers, or breadsticks.
Creamy Raspberry Dressing
This dressing is lovely on a simple spinach salad.
2 tablespoons light sour cream
2 tablespoons fat free Greek yogurt
1/4 cup raspberry vinegar (or cider vinegar)
1/4 cup no-sugar-added raspberry jam
2 teaspoons Splenda
1 tablespoon Dijon mustard
Whiz the ingredients in a mini food processor.
2 tablespoons light sour cream
2 tablespoons fat free Greek yogurt
1/4 cup raspberry vinegar (or cider vinegar)
1/4 cup no-sugar-added raspberry jam
2 teaspoons Splenda
1 tablespoon Dijon mustard
Whiz the ingredients in a mini food processor.
Sunday, January 23, 2011
Lime Tarragon Chicken with Capers
MARINADE:
1/4 cup canola oil
1/4 cup lime juice
1 teaspoon grated lime zest
1/4 cup white wine
2 teaspoons minced garlic
1/2 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dry mustard
1/2 teaspoon Worcestershire sauce
1 tablespoon capers, drained
CHICKEN:
4 boneless, skinless chicken breasts or thighs, trimmed of all fat
Put the chicken in a zip-loc bag.
Combine marinade ingredients and pour over the chicken. Seal the bag and squish the bag so that the marinade evenly coats the chicken. Refrigerate for 1 to 3 hours.
Preheat your broiler or grill. Remove the chicken from the bag and pour the marinade into a small saucepan. Broil or grill the chicken 5-7 minutes per side or until the juices run clear.
While the chicken is cooking, bring the marinade to a boil, boil 1 minute, then remove from heat.
Serve the chicken with the heated marinade drizzled on top.
1/4 cup canola oil
1/4 cup lime juice
1 teaspoon grated lime zest
1/4 cup white wine
2 teaspoons minced garlic
1/2 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon dry mustard
1/2 teaspoon Worcestershire sauce
1 tablespoon capers, drained
CHICKEN:
4 boneless, skinless chicken breasts or thighs, trimmed of all fat
Put the chicken in a zip-loc bag.
Combine marinade ingredients and pour over the chicken. Seal the bag and squish the bag so that the marinade evenly coats the chicken. Refrigerate for 1 to 3 hours.
Preheat your broiler or grill. Remove the chicken from the bag and pour the marinade into a small saucepan. Broil or grill the chicken 5-7 minutes per side or until the juices run clear.
While the chicken is cooking, bring the marinade to a boil, boil 1 minute, then remove from heat.
Serve the chicken with the heated marinade drizzled on top.
Wednesday, January 19, 2011
Jicama & Cucumber Salad
1/4 cup cider vinegar
2 tablespoons honey
1 tablespoon canola oil
1 tablespoon minced red onion
1 teaspoon chili powder
1/4 teaspoon onion salt
2 cups diced, peeled jicama
1 medium cucumber, peeled, seeded & diced
In a medium bowl, whisk the first 6 ingredients together until well-combined. Add the jicama and cucumber and toss to evenly coat with dressing. Refrigerate 30 minutes. Serve cold.
6 servings
2 tablespoons honey
1 tablespoon canola oil
1 tablespoon minced red onion
1 teaspoon chili powder
1/4 teaspoon onion salt
2 cups diced, peeled jicama
1 medium cucumber, peeled, seeded & diced
In a medium bowl, whisk the first 6 ingredients together until well-combined. Add the jicama and cucumber and toss to evenly coat with dressing. Refrigerate 30 minutes. Serve cold.
6 servings
Friday, January 7, 2011
Herbed Grilled Eggplant
1 medium eggplant
2 tablespoons chopped fresh herbs, or 2 teaspoons dried (I like rosemary, thyme, and or oregano)
garlic salt to taste
olive oil cooking spray
Preheat your broiler or grill. Spray a baking sheet with cooking spray.
Cut off and discard the stem (being careful of the prickers on it). Remove the skin with a vegetable peeler if you wish. Cut the eggplant flesh crosswise into disks about 1/2" thick (you can slice a Japanese eggplant or small regular eggplant lengthwise instead, or cut baby eggplant in half lengthwise).
Place the sliced eggplant on the baking sheet cut side up and spray it generously with the olive oil cooking spray. Sprinkle it with half the herbs and some garlic salt to taste.
Grill or broil the eggplant 5-7 minutes or until browned on one side. Flip it over, spray it with more cooking spray, sprinkle it with the rest of the herbs and some garlic salt, and grill or broil it for another 5-7 minutes. The eggplant should be tender but not mushy.
Serve as is, or use it in eggplant salad or eggplant parmesan.
2 tablespoons chopped fresh herbs, or 2 teaspoons dried (I like rosemary, thyme, and or oregano)
garlic salt to taste
olive oil cooking spray
Preheat your broiler or grill. Spray a baking sheet with cooking spray.
Cut off and discard the stem (being careful of the prickers on it). Remove the skin with a vegetable peeler if you wish. Cut the eggplant flesh crosswise into disks about 1/2" thick (you can slice a Japanese eggplant or small regular eggplant lengthwise instead, or cut baby eggplant in half lengthwise).
Place the sliced eggplant on the baking sheet cut side up and spray it generously with the olive oil cooking spray. Sprinkle it with half the herbs and some garlic salt to taste.
Grill or broil the eggplant 5-7 minutes or until browned on one side. Flip it over, spray it with more cooking spray, sprinkle it with the rest of the herbs and some garlic salt, and grill or broil it for another 5-7 minutes. The eggplant should be tender but not mushy.
Serve as is, or use it in eggplant salad or eggplant parmesan.
Tuesday, January 4, 2011
Wake Up Breakfast Sandwich
1 thin slice whole grain bread, or 1/2 of a thin bun, or 1/2 of an English muffin, toasted
1 thin slice cheese (pepperjack or Monterey jack are good
3 thin slices avocado sprinkled with lemon juice
2 thin slices fresh tomato
salt & pepper to taste
a few drops of hot sauce (optional)
Preheat the toaster oven or oven on the broil setting.
Line a baking sheet with aluminum foil and spray it with cooking spray.
Place the toasted bread on the baking sheet. Place the cheese slice on the bread, then the tomato slices, then the avocado slices. Sprinke with salt, pepper, and hot sauce to taste. Broil until the cheese is melted and bubbly.
1 thin slice cheese (pepperjack or Monterey jack are good
3 thin slices avocado sprinkled with lemon juice
2 thin slices fresh tomato
salt & pepper to taste
a few drops of hot sauce (optional)
Preheat the toaster oven or oven on the broil setting.
Line a baking sheet with aluminum foil and spray it with cooking spray.
Place the toasted bread on the baking sheet. Place the cheese slice on the bread, then the tomato slices, then the avocado slices. Sprinke with salt, pepper, and hot sauce to taste. Broil until the cheese is melted and bubbly.
Broccoli & Apple Slaw
I love the broccoli slaw mix you can find the supermarket produce section, but I have to chop it roughly before using it to be sure that it goes down well.
1/2 c. mayonnaise (I use olive oil mayo)
1/4 c. light fat sour cream
2 tablespoons cider vinegar (you can substitute white vinegar)
1 teaspoon Splenda
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon paprika
1/4 cup raisins
2 scallions, chopped
1 16-oz package broccoli slaw mix
Combine the mayonnaise, sour cream, vinegar, Splenda, salt, pepper and paprika in a large bowl.
Combine the apple with the lemon juice and set aside.
Add the raisins, scallions and broccoli slaw to the bowl and stir a few times. Add the apple and lemon juice and stir again until everything is coated with dressing. Cover and chill 2 hours.
# of servings: this recipe makes a big batch of slaw - suitable for a party or picnic. For a smaller batch, cut each ingredient amount in half.
1/2 c. mayonnaise (I use olive oil mayo)
1/4 c. light fat sour cream
2 tablespoons cider vinegar (you can substitute white vinegar)
1 teaspoon Splenda
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon paprika
1 medium apple, peeled, cored, and chopped
1 teaspoon lemon juice
1/4 cup raisins
2 scallions, chopped
1 16-oz package broccoli slaw mix
Combine the mayonnaise, sour cream, vinegar, Splenda, salt, pepper and paprika in a large bowl.
Combine the apple with the lemon juice and set aside.
Add the raisins, scallions and broccoli slaw to the bowl and stir a few times. Add the apple and lemon juice and stir again until everything is coated with dressing. Cover and chill 2 hours.
# of servings: this recipe makes a big batch of slaw - suitable for a party or picnic. For a smaller batch, cut each ingredient amount in half.
Pork Chops with fennel sauce
Fennel has a slightly sweet licorice flavor that goes well with rich pork. You can substitute tarragon or basil to get a similar flavor, or use a different herb like thyme, marjoram, or sage. The mayonnaise in the recipe may sound weird, but it keeps the meat moist and doesn't taste "mayonnaisey" when it's cooked. You can use thinner pork chops and shorten the cooking time, but thinner chops will get dried out more easily, making them harder for a bandster to eat.
PORK CHOPS
4 pork loin chops, cut 1" thick
2 tablespoons mayonnaise (I use olive oil mayo)
1 teaspoon ground fennel
1/2 teaspoon onion salt
SAUCE
2 tablespoons mayonnaise
1/2 cup fat free plain Greek yogurt
1/2 teaspoon ground fennel
1/4 teaspoon onion salt
1/4 cup white wine
Preheat the oven to 350F. Spray a baking dish with cooking spray.
Brush both sides of the pork chops with the mayonnaise. Sprinkle both sides of the chops with the fennel and salt. Lay the chops in a single layer in the baking dish. Bake 10 minutes, turn the chops over, and bake another 5-10 minutes or until the pork is cooked to your liking. (Note: Slightly rare pork will not kill you. It will continue to cook a bit and stay nice and moist after you remove it from the oven.)
While the chops are cooking, whisk the sauce ingredients together in a small bowl. Serve the sauce drizzled over the chops.
PORK CHOPS
4 pork loin chops, cut 1" thick
2 tablespoons mayonnaise (I use olive oil mayo)
1 teaspoon ground fennel
1/2 teaspoon onion salt
SAUCE
2 tablespoons mayonnaise
1/2 cup fat free plain Greek yogurt
1/2 teaspoon ground fennel
1/4 teaspoon onion salt
1/4 cup white wine
Preheat the oven to 350F. Spray a baking dish with cooking spray.
Brush both sides of the pork chops with the mayonnaise. Sprinkle both sides of the chops with the fennel and salt. Lay the chops in a single layer in the baking dish. Bake 10 minutes, turn the chops over, and bake another 5-10 minutes or until the pork is cooked to your liking. (Note: Slightly rare pork will not kill you. It will continue to cook a bit and stay nice and moist after you remove it from the oven.)
While the chops are cooking, whisk the sauce ingredients together in a small bowl. Serve the sauce drizzled over the chops.
Egg Salad for One
You shouldn't need to add salt to this salad because of the saltiness of the olives
1 hard-boiled egg, peeled and chopped
2 teaspoons mayonnaise (I use olive oil mayo)
1 teaspoon Dijon mustard
4 green pimento-stuffed olives, chopped
1 scallion, chopped
black pepper to taste
Combine ingredients in a small bowl, or whiz in a mini food processor.
Serves 1
1 hard-boiled egg, peeled and chopped
2 teaspoons mayonnaise (I use olive oil mayo)
1 teaspoon Dijon mustard
4 green pimento-stuffed olives, chopped
1 scallion, chopped
black pepper to taste
Combine ingredients in a small bowl, or whiz in a mini food processor.
Serves 1
Ranch Roasted Veggies
2 tablespoons olive oil
1 tablespoon ranch salad dressing mix
1/4 teaspoon onion salt
1 tablespoon lemon juice
1 cup asparagus cut into 1" pieces1 cup broccoli florets
1 cup cauliflower florets
1 cup carrot slices
Preheat the oven to 425F. Spray a large baking pan with cooking spray.
Combine oil, dressing mix, onion salt and lemon juice in a large bowl. Add the raw veggies and toss to coat all the veggies with the oil mixture. Put the veggies in a single layer on the prepared baking pan. Roast for 5 minutes, flip the veggies over and stir with a spatula, roast for another 5 minutes or until the veggies are lightly browned and tender-crisp.
Serve hot or cold.
8 servings
Sesame Fish with Sherry Sauce
FISH:
1 lb. fish fillets (catfish or other firm white fish)
I Can't Believe It's Not Butter Spray
2 tablespoons lemon juice
1 teaspoon dried basil
1/4 teaspoon onion salt
1/8 teaspoon pepper
2 tablespoons white sesame seeds
SAUCE:
1/4 cup fat free plain Greek yogurt
1/4 cup reduced fat sour cream
1 tablespoon soy sauce
1 teaspoon hot or regular sesame oil
2 teaspoons sherry (cooking sherry is fine)
Preheat the oven to 375F. Spray a large baking pan with cooking spray. Lay the fish fillets in the pan in a single layer. Spray them with butter spray. Combine the lemon juice, basil, onion salt and pepper in a small bowl and brush onto the fish. Sprinkle the sesame seeds evenly over the fish.
Bake the fish for 15 minutes or until the fish is opaque and flakes easily with a fork. You can put the fish under the broiler for 30-60 seconds to brown the top if desired.
Prepare the sauce while the fish is baking. Whisk the sauce ingredients together in a small bowl. Serve the sauce drizzled over the cooked fish.
1 lb. fish fillets (catfish or other firm white fish)
I Can't Believe It's Not Butter Spray
2 tablespoons lemon juice
1 teaspoon dried basil
1/4 teaspoon onion salt
1/8 teaspoon pepper
2 tablespoons white sesame seeds
SAUCE:
1/4 cup fat free plain Greek yogurt
1/4 cup reduced fat sour cream
1 tablespoon soy sauce
1 teaspoon hot or regular sesame oil
2 teaspoons sherry (cooking sherry is fine)
Preheat the oven to 375F. Spray a large baking pan with cooking spray. Lay the fish fillets in the pan in a single layer. Spray them with butter spray. Combine the lemon juice, basil, onion salt and pepper in a small bowl and brush onto the fish. Sprinkle the sesame seeds evenly over the fish.
Bake the fish for 15 minutes or until the fish is opaque and flakes easily with a fork. You can put the fish under the broiler for 30-60 seconds to brown the top if desired.
Prepare the sauce while the fish is baking. Whisk the sauce ingredients together in a small bowl. Serve the sauce drizzled over the cooked fish.
Creamy Date Spread
This spread is yummy on a toasted thin bun, bagel, or English muffin.
1/2 cup 1% cottage cheese
2 ounces reduced fat cream cheese
1/4 cup chopped dates (can substitute raisins if you prefer)
1 tablespoon honey
1 tablespoon sugar free caramel syrup
2 tablespoon chopped walnuts
dash of cinnamon
Combine all ingredients in a mini food processor and whiz until smooth.
1/2 cup 1% cottage cheese
2 ounces reduced fat cream cheese
1/4 cup chopped dates (can substitute raisins if you prefer)
1 tablespoon honey
1 tablespoon sugar free caramel syrup
2 tablespoon chopped walnuts
dash of cinnamon
Combine all ingredients in a mini food processor and whiz until smooth.
Orange Couscous
1 cup orange juice
1 cup chicken or vegetable broth (or water)
1 teaspoon ground cumin
1 10-oz package plain couscous
2 tablespoons canola oil
1 tablespoon soy sauce
1/2 cup chopped fresh cilantro
4 scallions, chopped
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 c. slivered almonds, toasted
In a large saucepan, bring orange juice, water and cumin to a boil. Stir in the couscous, remove from the heat. Cover and let stand 5 minutes or until all the liquid is absorbed. Fluff the couscous with a fork. Add the rest of the ingredients, stir gently to combine.
6 servings
1 cup chicken or vegetable broth (or water)
1 teaspoon ground cumin
1 10-oz package plain couscous
2 tablespoons canola oil
1 tablespoon soy sauce
1/2 cup chopped fresh cilantro
4 scallions, chopped
1/2 teaspoon salt
1/4 teaspoon ground ginger
1/4 c. slivered almonds, toasted
In a large saucepan, bring orange juice, water and cumin to a boil. Stir in the couscous, remove from the heat. Cover and let stand 5 minutes or until all the liquid is absorbed. Fluff the couscous with a fork. Add the rest of the ingredients, stir gently to combine.
6 servings
Chicken with Orange Sweet and Sour Sauce
CHICKEN and MARINADE
1-1/4 lb. boneless, skinless chicken thighs (4-5 medium thighs), trimmed of excess fat
1 tablespoon Splenda brown sugar blend
1/4 c. orange juice
1/4 c. soy sauce
1 teaspoon hot sauce
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
SAUCE
1/2 c. orange marmalade (reduced sugar or no sugar added are OK)
2 tablespoons rice vinegar
2 tablespoons reserved marinade
1 teaspoon cornstarch
1 teaspoon cold water
Put chicken, juice, Splenda, soy sauce, hot sauce, pepper and garlic powder in a zip-lock bag, seal, and shake to evenly coat the chicken with the marinade. Refrigerate for 30 minutes.
Remove the chicken from the marinade. Measure 2 tablespoons of marinade into a small saucepan and set aside. Grill or broil the chicken thighs for 4-5 minutes per side, until juices run clear. Transfer the chicken to a serving plate and set aside while you prepare the sauce.
Mix the cornstarch and water in a small bowl until the cornstarch is dissolved. Add the orange marmalade and rice vinegar to the marinade in the small saucepan and heat over medium-high heat until mixture is boiling. Reduce heat to medium and simmer for 1 minute. Add the cornstarch mixture and continue to cook, stirring constantly, until the sauce is thickened. Remove from heat and serve the sauce drizzled over the chicken thighs.
4-5 servings
1-1/4 lb. boneless, skinless chicken thighs (4-5 medium thighs), trimmed of excess fat
1 tablespoon Splenda brown sugar blend
1/4 c. orange juice
1/4 c. soy sauce
1 teaspoon hot sauce
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
SAUCE
1/2 c. orange marmalade (reduced sugar or no sugar added are OK)
2 tablespoons rice vinegar
2 tablespoons reserved marinade
1 teaspoon cornstarch
1 teaspoon cold water
Put chicken, juice, Splenda, soy sauce, hot sauce, pepper and garlic powder in a zip-lock bag, seal, and shake to evenly coat the chicken with the marinade. Refrigerate for 30 minutes.
Remove the chicken from the marinade. Measure 2 tablespoons of marinade into a small saucepan and set aside. Grill or broil the chicken thighs for 4-5 minutes per side, until juices run clear. Transfer the chicken to a serving plate and set aside while you prepare the sauce.
Mix the cornstarch and water in a small bowl until the cornstarch is dissolved. Add the orange marmalade and rice vinegar to the marinade in the small saucepan and heat over medium-high heat until mixture is boiling. Reduce heat to medium and simmer for 1 minute. Add the cornstarch mixture and continue to cook, stirring constantly, until the sauce is thickened. Remove from heat and serve the sauce drizzled over the chicken thighs.
4-5 servings
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