This was another great discovery of which I cannot get enough. So easy, tasty, and great to make any time of the week.
Instant Strawberry Frozen Yogurt (The Essential EatingWell Cookbook)
1 16-ounce package IQF (individually quick-frozen) unsweetened strawberries (about 3 1/2 cups)
1/2 cup sugar, preferably instant-dissolving
1/2 cup nonfat plain yogurt (I use Greek)
1 T lemon juice
Combine frozen strawberries and sugar in a food processor. Pulse until coarsely chopped. Combine yogurt and lemon juice; with the machine running, gradually pour the mixture through the feed tube. Process until smooth and creamy, scraping down the sides of the workbowl once or twice. (The frozen yogurt should be firm enough to be served directly from the food processor, but if it is a little soft, let it harden in the freezer for about 30 min).
(I've now made this a few times, and I always make a double batch. It freezes really well!)
Makes about 3 cups for 4 servings
Per Serving: 150 calories, 0 g fat, 1 mg cholesterol, 38 g carbohydrates; 2 g protein, 2 g fiber, 19 mg sodium
For a great treat to go with it, try:
Chocolate-Hazelnut Sauce
2/3 cup fat-free chocolate syrup
1/4 cup chocolate-hazelnut spread (I used Nutella)
Stir ingredients together in a small saucepan over low heat until smooth and warm. Serve warm or at room temperature.
Per Tablespoon: 58 calories, 1 g fat, 0 mg cholesterol, 11 g carbohydrates, 1 g protein, 1 g fiber, 25 mg sodium
Wednesday, March 9, 2011
Coleslaw Alternative
We made this for friends this past weekend, and it was a hit! One person, who normally does not care for zucchini, said she not only liked it, but would eat it again.
Cool Zucchini Slaw (The Essential EatingWell Cookbook)
1 1/2 pounds zucchini (3 medium), grated
1 medium sweet onion, very thinly sliced
1 1/2 tsp coarse kosher salt
1 small red bell pepper, diced
1/4 cup cider vinegar
3 T frozen apple juice concentrate
2 T chopped fresh basil
Salt and freshly ground pepper to taste
1. Place zucchini and onion in a colander set over a bowl. Add salt and toss to coat. Let drain at room temperature for 30 minutes. Rinse vegetables and squeeze to remove as much moisture as possible.
2. Transfer vegetables to a medium bowl. Add bell pepper, vinegar, apple juice concentrate and basil; toss well. Season with salt and pepper. Serve immediately.
Makes 6 servings, about 2/3 cup each
Per Serving: 61 calories, 0 g fat, 0 mg cholesterol; 14 g carbohydrates, 2 g protein, 2 g fiber, 54 mg sodium
Cool Zucchini Slaw (The Essential EatingWell Cookbook)
1 1/2 pounds zucchini (3 medium), grated
1 medium sweet onion, very thinly sliced
1 1/2 tsp coarse kosher salt
1 small red bell pepper, diced
1/4 cup cider vinegar
3 T frozen apple juice concentrate
2 T chopped fresh basil
Salt and freshly ground pepper to taste
1. Place zucchini and onion in a colander set over a bowl. Add salt and toss to coat. Let drain at room temperature for 30 minutes. Rinse vegetables and squeeze to remove as much moisture as possible.
2. Transfer vegetables to a medium bowl. Add bell pepper, vinegar, apple juice concentrate and basil; toss well. Season with salt and pepper. Serve immediately.
Makes 6 servings, about 2/3 cup each
Per Serving: 61 calories, 0 g fat, 0 mg cholesterol; 14 g carbohydrates, 2 g protein, 2 g fiber, 54 mg sodium
Buffalo Chicken Salad
Before listing the recipe, I must say I'm so proud of Matt and myself for cooking at home every night this week. Even taking the time and effort to cook on our personal training days, which brought about this super simple and tasty recipe!
Buffalo Chicken Salad (Clean Eating Magazine)
1 pound boneless, skinless chicken breasts
Olive oil cooking spray
1 tsp smoked paprika
1 tsp chile powder
1/8 tsp sea salt
1/2 sweet onion, chopped (about 1/2 cup)
1/2 cup nonfat plain Greek-style yogurt
1/3 cup low-fat buttermilk
1 to 1 1/2 T all-natural hot sauce (We used Chipotle flavored hot sauce)
1 head romaine lettuce, thick spines removed, chopped
1 head read leaf lettuce, thick spines removed, chopped
1 yellow bell pepper, thinly sliced
1 pint grape tomatoes, halved
1 cup peeled and shredded carrots
2 oz blue cheese, crumbled (about 1/2 cup)
(Note: We added more of all of the veggies....not a lot, but we love fresh veggies and the added little bit was perfect.)
1. Preheat broiler to high. Place chicken on a baking sheet coated with cooking spray. Lightly mist chicken with cooking spray and sprinkle evenly on both sides with paprika, chile powder and salt. Broil 6 to 8 inches from heat until center of chicken is no longer pink, about 6 minutes per side. Transfer chicken to a cutting board and let rest for 3 to 5 minutes before cutting into bite-size chunks. (I chose to shred ours a bit for leftovers, and that made it more manageable to eat.)
2. In a blender, puree onion, yogurt, buttermilk, and 1 T hot sauce. Taste and add remaining hot sauce if you want more heat. Divide romaine and red leaf lettuces among 4 plates and top with bell pepper, tomatoes, carrots and chicken, dividing each evenly. Serve yogurt mixture on the side or drizzle evenly over each plate. Sprinkle with blue cheese and serve immediately.
Makes 4 servings
Per serving: 258 calories, 6 g fat, 13 g carbohydrates, 4 g fiber, 6 g sugars, 35 g protein, 416 mg sodium, 76 mg cholesterol
Buffalo Chicken Salad (Clean Eating Magazine)
1 pound boneless, skinless chicken breasts
Olive oil cooking spray
1 tsp smoked paprika
1 tsp chile powder
1/8 tsp sea salt
1/2 sweet onion, chopped (about 1/2 cup)
1/2 cup nonfat plain Greek-style yogurt
1/3 cup low-fat buttermilk
1 to 1 1/2 T all-natural hot sauce (We used Chipotle flavored hot sauce)
1 head romaine lettuce, thick spines removed, chopped
1 head read leaf lettuce, thick spines removed, chopped
1 yellow bell pepper, thinly sliced
1 pint grape tomatoes, halved
1 cup peeled and shredded carrots
2 oz blue cheese, crumbled (about 1/2 cup)
(Note: We added more of all of the veggies....not a lot, but we love fresh veggies and the added little bit was perfect.)
1. Preheat broiler to high. Place chicken on a baking sheet coated with cooking spray. Lightly mist chicken with cooking spray and sprinkle evenly on both sides with paprika, chile powder and salt. Broil 6 to 8 inches from heat until center of chicken is no longer pink, about 6 minutes per side. Transfer chicken to a cutting board and let rest for 3 to 5 minutes before cutting into bite-size chunks. (I chose to shred ours a bit for leftovers, and that made it more manageable to eat.)
2. In a blender, puree onion, yogurt, buttermilk, and 1 T hot sauce. Taste and add remaining hot sauce if you want more heat. Divide romaine and red leaf lettuces among 4 plates and top with bell pepper, tomatoes, carrots and chicken, dividing each evenly. Serve yogurt mixture on the side or drizzle evenly over each plate. Sprinkle with blue cheese and serve immediately.
Makes 4 servings
Per serving: 258 calories, 6 g fat, 13 g carbohydrates, 4 g fiber, 6 g sugars, 35 g protein, 416 mg sodium, 76 mg cholesterol
Strawberry Cream
With California berries just coming in season, we tried this. It was delicious, and quickly became a fav of ours, but we can't wait to try it with fresh Hood berries this summer!
Strawberry Cream (adapted from EatingWell in Season)
Cream:
1 T cold water
1 envelope unflavored gelatin
4 cups hulled strawberries
1/3 cup sugar (original called for 1/2 cup)
1 tsp vanilla extract
3/4 cup reduced-fat sour cream
Topping:
1 cup hulled strawberries, cut into 1/4-inch dice
1 tsp sugar (original called for 2 tsp)
1. Place strawberries, sugar and vanilla in a food processor and puree. Add sour cream; pulse to combine.
2. Stir together water and gelatin in a small heatproof cup or bowl. Microwave, uncovered, on High until the gelatin has completely dissolved but the liquid is not boiling, 20 to 30 sec.
3. With the motor running on the food processor, slowly add the dissolved gelatin. Pour the cream into four 8-ounce bowls or wineglasses. Cover and refrigerate until set, about 3 hours.
4. Just before serving, toss diced strawberries and sugar in a small bowl; let stand until slightly juicy, about 2 minutes. Divide among the creams. (We have also added other berries on top to add some interest, but did not add sugar to those. For instance, we prepared the sugared strawberries, but then added blueberries on top.)
Strawberry Cream (adapted from EatingWell in Season)
Cream:
1 T cold water
1 envelope unflavored gelatin
4 cups hulled strawberries
1/3 cup sugar (original called for 1/2 cup)
1 tsp vanilla extract
3/4 cup reduced-fat sour cream
Topping:
1 cup hulled strawberries, cut into 1/4-inch dice
1 tsp sugar (original called for 2 tsp)
1. Place strawberries, sugar and vanilla in a food processor and puree. Add sour cream; pulse to combine.
2. Stir together water and gelatin in a small heatproof cup or bowl. Microwave, uncovered, on High until the gelatin has completely dissolved but the liquid is not boiling, 20 to 30 sec.
3. With the motor running on the food processor, slowly add the dissolved gelatin. Pour the cream into four 8-ounce bowls or wineglasses. Cover and refrigerate until set, about 3 hours.
4. Just before serving, toss diced strawberries and sugar in a small bowl; let stand until slightly juicy, about 2 minutes. Divide among the creams. (We have also added other berries on top to add some interest, but did not add sugar to those. For instance, we prepared the sugared strawberries, but then added blueberries on top.)
My very first souffles
Very bold move....having never eaten a souffle in my life, I decided to make them. Fortunately, they turned out really well! Here's the recipe:
Asparagus-Goat Cheese Souffles (Eating Well Magazine)
1 bunch asparagus (about 1 pound), trimmed (I used very thin spears of asparagus)
1 1/2 cups nonfat milk
2 T butter
3 T all-purpose flour
1/2 tsp coarse salt, divided
1/4 tsp freshly ground pepper
Pinch of ground nutmeg
4 large egg yolks, at room temp
1 1/2 tsp truffle oil (optional, but we used it)
8 large egg whites, at room temp
1 cup crumbled or diced ages goat cheese or Manchego cheese
1. Fill a large skillet with 1 inch of hot water and bring to a boil. Add asparagus. Partially cover and cook the asparagus until tender-crisp, about 3 min. Drain; refresh under cold water. Blot the asparagus dry with a clean kitchen towel, then cut into 1/2-inch slices
2. Position rack on lowest level of oven; preheat to 375 deg. Coat six 10-ounce ramekins with nonstick cooking spray. Place ramekins on a large rimmed baking sheet.
3. Heat milk in a small saucepan over medium heat until hot. Melt butter in a medium saucepan over medium-low heat. Whisk in four and cook, whisking often, for 2 min. Turn off heat and slowly whisk in hot milk. Return the heat to medium-low and continue whisking until the mixture is thickened, 3 to 4 min. Whisk in 1/4 tsp salt, pepper and nutmeg. Remove from the heat and whisk in 4 egg yolks, one at a time, and truffle oil, if using. Transfer the mixture to a large bowl and stir in the asparagus and cheese.
4. Place 8 egg whites in a large bowl. Beat with an electric mixer, slowly increasing the speed, until they begin to foam. Add the remaining 1/4 tsp salt and continue to beat until the whites hold their shape; do not overbeat. (You'll know they are read when you lift the beaters out and the peak doesn't flop over.)
5. Using a rubber spatula, gently stir one-third of the whites into the egg yolk mixture to lighten it. Gently fold in the remaining egg whites just until blended. Divide the souffle mixture among the prepared ramekins, filling them almost to the top. (Discard any leftover mixture or prepare another ramekin for another souffle.)
6. Bake the souffles on the bottom rack until puffy and golden and an instant-read thermometer inserted into the center registers 145 deg, 20 to 25 min. Do not overcook - the centers will look soft.
(As a note: these can be brought to room temp, covered with plastic wrap, and refrigerated. We reheated them for breakfast over the next few days, and they were still delicious, even though they had fallen by that point.)
Per Serving: 205 calories; 13 g fat; 167 mg cholesterol; 9 g carbohydrate; 0 g added sugars; 14 g protein; 1 g fiber; 372 mg sodium; 296 mg potassium
Asparagus-Goat Cheese Souffles (Eating Well Magazine)
1 bunch asparagus (about 1 pound), trimmed (I used very thin spears of asparagus)
1 1/2 cups nonfat milk
2 T butter
3 T all-purpose flour
1/2 tsp coarse salt, divided
1/4 tsp freshly ground pepper
Pinch of ground nutmeg
4 large egg yolks, at room temp
1 1/2 tsp truffle oil (optional, but we used it)
8 large egg whites, at room temp
1 cup crumbled or diced ages goat cheese or Manchego cheese
1. Fill a large skillet with 1 inch of hot water and bring to a boil. Add asparagus. Partially cover and cook the asparagus until tender-crisp, about 3 min. Drain; refresh under cold water. Blot the asparagus dry with a clean kitchen towel, then cut into 1/2-inch slices
2. Position rack on lowest level of oven; preheat to 375 deg. Coat six 10-ounce ramekins with nonstick cooking spray. Place ramekins on a large rimmed baking sheet.
3. Heat milk in a small saucepan over medium heat until hot. Melt butter in a medium saucepan over medium-low heat. Whisk in four and cook, whisking often, for 2 min. Turn off heat and slowly whisk in hot milk. Return the heat to medium-low and continue whisking until the mixture is thickened, 3 to 4 min. Whisk in 1/4 tsp salt, pepper and nutmeg. Remove from the heat and whisk in 4 egg yolks, one at a time, and truffle oil, if using. Transfer the mixture to a large bowl and stir in the asparagus and cheese.
4. Place 8 egg whites in a large bowl. Beat with an electric mixer, slowly increasing the speed, until they begin to foam. Add the remaining 1/4 tsp salt and continue to beat until the whites hold their shape; do not overbeat. (You'll know they are read when you lift the beaters out and the peak doesn't flop over.)
5. Using a rubber spatula, gently stir one-third of the whites into the egg yolk mixture to lighten it. Gently fold in the remaining egg whites just until blended. Divide the souffle mixture among the prepared ramekins, filling them almost to the top. (Discard any leftover mixture or prepare another ramekin for another souffle.)
6. Bake the souffles on the bottom rack until puffy and golden and an instant-read thermometer inserted into the center registers 145 deg, 20 to 25 min. Do not overcook - the centers will look soft.
(As a note: these can be brought to room temp, covered with plastic wrap, and refrigerated. We reheated them for breakfast over the next few days, and they were still delicious, even though they had fallen by that point.)
Per Serving: 205 calories; 13 g fat; 167 mg cholesterol; 9 g carbohydrate; 0 g added sugars; 14 g protein; 1 g fiber; 372 mg sodium; 296 mg potassium
Poutine....well, sort of
Oven-Fry Poutine with Mushroom Gravy (adapted from Eating Well Magazine)
1 1/2 pounds new or baby potatoes, scrubbed and cut into quarters
5 tsp extra-virgin olive oil, divided
1/4 plus 1/8 tsp salt, divided
1/2 tsp freshly ground pepper, divided
1 1/2 cups reduced-sodium beef broth, divided
3 T whole wheat flour (original called for all-purpose)
1 cup coarsely chopped cremini or white mushrooms
1 small onion, cut into very thin wedges (original called for 1/4 cup finely chopped onion)
2 T freshly chopped chives
1/2 cup shredded extra-sharp Cheddar cheese
1. Position rack in lower third of oven; preheat oven to 450 deg.
2. Combine potatoes, 2 tsp oil and 1/4 tsp each salt and pepper in a large bowl; toss to coat. Spread evenly on a rimmed baking sheet. Roast, stirring once or twice, until the potatoes are tender and browned, 20 to 25 min.
3. Whisk 1/2 cup broth and flour in a small bowl; set aside.
4. Heat the remaining 3 tsp oil in a medium saucepan over medium heat. Add mushrooms and onion and cook, stirring often, until beginning to brown, 5 to 7 min. Add the remaining 1 cup broth; bring to a simmer. Cook until reduced by about half, 8 to 10 min.
5. Add the reserved flour and broth mixture; cook, stirring constantly, until smooth and thickened, 1 to 3 min. Stir in chives and the remaining salt and pepper; keep warm on low heat.
6. When the potatoes are done, push them together in the center of the pan and sprinkle with cheese. Return to the oven; bake until the cheese is melted, about 5 minutes more. Serve the potatoes topped with the gravy.
Makes 4 servings
Per Serving: 274 calories, 11 g fat, 17 mg cholesterol, 36 g carbohydrate, 0 g added sugars, 9 g protein, 4 g fiber, 489 mg sodium, 920 mg potassium
1 1/2 pounds new or baby potatoes, scrubbed and cut into quarters
5 tsp extra-virgin olive oil, divided
1/4 plus 1/8 tsp salt, divided
1/2 tsp freshly ground pepper, divided
1 1/2 cups reduced-sodium beef broth, divided
3 T whole wheat flour (original called for all-purpose)
1 cup coarsely chopped cremini or white mushrooms
1 small onion, cut into very thin wedges (original called for 1/4 cup finely chopped onion)
2 T freshly chopped chives
1/2 cup shredded extra-sharp Cheddar cheese
1. Position rack in lower third of oven; preheat oven to 450 deg.
2. Combine potatoes, 2 tsp oil and 1/4 tsp each salt and pepper in a large bowl; toss to coat. Spread evenly on a rimmed baking sheet. Roast, stirring once or twice, until the potatoes are tender and browned, 20 to 25 min.
3. Whisk 1/2 cup broth and flour in a small bowl; set aside.
4. Heat the remaining 3 tsp oil in a medium saucepan over medium heat. Add mushrooms and onion and cook, stirring often, until beginning to brown, 5 to 7 min. Add the remaining 1 cup broth; bring to a simmer. Cook until reduced by about half, 8 to 10 min.
5. Add the reserved flour and broth mixture; cook, stirring constantly, until smooth and thickened, 1 to 3 min. Stir in chives and the remaining salt and pepper; keep warm on low heat.
6. When the potatoes are done, push them together in the center of the pan and sprinkle with cheese. Return to the oven; bake until the cheese is melted, about 5 minutes more. Serve the potatoes topped with the gravy.
Makes 4 servings
Per Serving: 274 calories, 11 g fat, 17 mg cholesterol, 36 g carbohydrate, 0 g added sugars, 9 g protein, 4 g fiber, 489 mg sodium, 920 mg potassium
Stuffed Potatoes
Tuna, Artichoke, and Basil Stuffed Potatoes (Eating Well Magazine)
4 medium russet potatoes, scrubbed
2 5-to 6-ounce cans chunk light tuna, drained
3/4 cup nonfat plain Greek yogurt
1/2 cup plus 2 T chopped fresh basil, divided
1 6-ounce jar marinated artichoke hearts, drained and chopped
2 scallions, chopped
1 T capers, rinsed
1/4 tsp salt
1/2 tsp freshly ground pepper
3/4 cup shredded provolone cheese
1 plum tomato, finely chopped
1. Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Or use the "potatoes setting" on your microwave and cook according to manufacturer's directions.)
2. Meanwhile, combine tuna, yogurt, 1/2 cup basil, artichoke hearts, scallions, capers (if using), salt and pepper in a large bowl.
3. When the potatoes are cool enough to handle, carefully cut off the top third. Scoop out the insides and add to the bowl with the tuna. (I had never done this before. After breaking the first peel a bit, I realized that you need to leave about a 1/4 inch of the insides to avoid cracking your potato shell!) Place the potato shells in a microwave-safe dish. Mash the potato and tuna mixture together with a fork or potato masher.
4. Evenly divide the tuna mixture among the potato shells. (They will be very well stuffed.) Top with cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes. To serve, top each potato with a little tomato and some of the remaining basil.
(Things I learned: 1) Don't take too much out of the potato. 2) We read the recipe wrong and put the cheese in with the potato mixture. It was delicious! 3) Topping with LOTS of tomato makes it infinitely more delicious.)
Per Serving: 344 calories, 8 g fat, 27 mg cholesterol, 44 g carbohydrate, 0 g added sugars, 20 g protein, 6 g fiber, 614 mg sodium, 1, 159 mg potassium
4 medium russet potatoes, scrubbed
2 5-to 6-ounce cans chunk light tuna, drained
3/4 cup nonfat plain Greek yogurt
1/2 cup plus 2 T chopped fresh basil, divided
1 6-ounce jar marinated artichoke hearts, drained and chopped
2 scallions, chopped
1 T capers, rinsed
1/4 tsp salt
1/2 tsp freshly ground pepper
3/4 cup shredded provolone cheese
1 plum tomato, finely chopped
1. Pierce potatoes all over with a fork. Microwave on Medium, turning once or twice, until soft, about 20 minutes. (Or use the "potatoes setting" on your microwave and cook according to manufacturer's directions.)
2. Meanwhile, combine tuna, yogurt, 1/2 cup basil, artichoke hearts, scallions, capers (if using), salt and pepper in a large bowl.
3. When the potatoes are cool enough to handle, carefully cut off the top third. Scoop out the insides and add to the bowl with the tuna. (I had never done this before. After breaking the first peel a bit, I realized that you need to leave about a 1/4 inch of the insides to avoid cracking your potato shell!) Place the potato shells in a microwave-safe dish. Mash the potato and tuna mixture together with a fork or potato masher.
4. Evenly divide the tuna mixture among the potato shells. (They will be very well stuffed.) Top with cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes. To serve, top each potato with a little tomato and some of the remaining basil.
(Things I learned: 1) Don't take too much out of the potato. 2) We read the recipe wrong and put the cheese in with the potato mixture. It was delicious! 3) Topping with LOTS of tomato makes it infinitely more delicious.)
Per Serving: 344 calories, 8 g fat, 27 mg cholesterol, 44 g carbohydrate, 0 g added sugars, 20 g protein, 6 g fiber, 614 mg sodium, 1, 159 mg potassium
Beef Stir-Fry
The following posts are going to be quite out of order. I haven't blogged in awhile (not feeling well), but everyone has been asking for our recipes. So, here they are!
Beef Chow Fun (Adapted from Eating Well Magazine)
8 oz. wide rice noodles (I just used Pad Thai noodles)
1/2 cup seasoned rice wine vinegar
4 tsp black bean-garlic sauce (can be found in the Asian section of your supermarket)
1 T reduced-sodium soy sauce
2 tsp light brown sugar
2 tsp cornstarch
4 tsp peanut oil, divided
1 tsp minced ginger
1 small onion, thinly sliced
1 16 oz bag frozen stir-fry veggies
1 cup shredded carrot (or any other fresh veggies you'd like to add...I like the crunch of the carrot and had them on hand)
1/2 cup water, divided
8-12 oz sirloin steak, cut into thin slices (I just bought them pre-sliced....smallest package I could find)
1. Fill a large nonstick skillet with water and bring to a boil. Add noodles and cook, stirring frequently, until just tender, 4-6 minutes. (My package of noodles had me soak them in warm water first, and didn't provide actual cooking instructions. I still boiled them after soaking, and they were fabulous!) Drain, rinse with cold water and transfer to a large bowl.
2. Combine rice wine, black bean-garlic sauce, brown sugar and cornstarch in a small bowl; set aside.
3. Heat 2 T oil in the skillet over medium-high heat. Reduce heat to medium. Add ginger and cook, stirring, for 30 seconds. Add onion and cook, stirring, until softened, 1 to 3 minutes. Add vegetables and 1/4 cup water; cook until heated through and are tender crisp. (I did not add my carrots until the frozen veggies were cooked through. This allowed them to stay nice and crisp.) Transfer the veggies to the bowl with the noodles. Wipe pan dry.
4. Heat the remaining 2 tsp oil in the skillet over medium-high heat. Add steak and cook, stirring, until browned, 1 to 3 minutes. Stir the reserved sauce and add to the pan; cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes.
5. Return the noodles and veggies to the pan along with the remaining 1/4 cup water; cook, tossing to coat with the sauce, until heated through, about 2 min more.
Makes 4 servings
Per serving: 381 calories; 8 g fat; 21 mg cholesterol; 57 g carbohydrate; 1 g added sugars; 15 g protein; 3 g fiber; 723 mg sodium; 22 mg potassium
Beef Chow Fun (Adapted from Eating Well Magazine)
8 oz. wide rice noodles (I just used Pad Thai noodles)
1/2 cup seasoned rice wine vinegar
4 tsp black bean-garlic sauce (can be found in the Asian section of your supermarket)
1 T reduced-sodium soy sauce
2 tsp light brown sugar
2 tsp cornstarch
4 tsp peanut oil, divided
1 tsp minced ginger
1 small onion, thinly sliced
1 16 oz bag frozen stir-fry veggies
1 cup shredded carrot (or any other fresh veggies you'd like to add...I like the crunch of the carrot and had them on hand)
1/2 cup water, divided
8-12 oz sirloin steak, cut into thin slices (I just bought them pre-sliced....smallest package I could find)
1. Fill a large nonstick skillet with water and bring to a boil. Add noodles and cook, stirring frequently, until just tender, 4-6 minutes. (My package of noodles had me soak them in warm water first, and didn't provide actual cooking instructions. I still boiled them after soaking, and they were fabulous!) Drain, rinse with cold water and transfer to a large bowl.
2. Combine rice wine, black bean-garlic sauce, brown sugar and cornstarch in a small bowl; set aside.
3. Heat 2 T oil in the skillet over medium-high heat. Reduce heat to medium. Add ginger and cook, stirring, for 30 seconds. Add onion and cook, stirring, until softened, 1 to 3 minutes. Add vegetables and 1/4 cup water; cook until heated through and are tender crisp. (I did not add my carrots until the frozen veggies were cooked through. This allowed them to stay nice and crisp.) Transfer the veggies to the bowl with the noodles. Wipe pan dry.
4. Heat the remaining 2 tsp oil in the skillet over medium-high heat. Add steak and cook, stirring, until browned, 1 to 3 minutes. Stir the reserved sauce and add to the pan; cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes.
5. Return the noodles and veggies to the pan along with the remaining 1/4 cup water; cook, tossing to coat with the sauce, until heated through, about 2 min more.
Makes 4 servings
Per serving: 381 calories; 8 g fat; 21 mg cholesterol; 57 g carbohydrate; 1 g added sugars; 15 g protein; 3 g fiber; 723 mg sodium; 22 mg potassium
Monday, January 31, 2011
Quesadillas with a twist!
This evening we had an interesting new quesadillas recipe with sauerkraut and apples. So good! I highly recommend trying it, no matter how strange it might sound to you.
Apple, Sauerkraut, and Cheddar Quesadillas
2 cups sauerkraut, rinsed (this is equal to one small can)
1 cup water
4 burrito-sized tortillas
2 2/3 cups grated reduced-fat Cheddar cheese
1 large Granny Smith apple, shredded
Lemon juice to keep apple from browning
1. Put sauerkraut and water in a medium skillet. Heat over medium heat just until the liquid has evaporated but not so much that it begins to stick to the pan. Remove from heat. Mix in the shredded apple.
2. Gradually heat a large skillet over medium heat. Put one tortilla in the pan and immediately sprinkle 1/3 cup cheese over half of it. Quickly spread a quarter of the apple and sauerkraut mixture on top of the cheese, then cover with another 1/3 cup of cheese.
3. Fold the tortilla over the filled half and press gently on it with a spatula to seal. Heat the quesadilla until the bottom is golden, about 2 minutes, then carefully flip and lightly brown the other side. Slide the quesadilla onto a cutting board and cut it into quarters. Prepare the others in the same fashion.
Makes 4 Main-Dish Servings
Per Serving: 306 calories, 9 g fat, 16 mg cholesterol, 34 g carbohydrate; 22 g protein; 3 g fiber; 951 mg sodium
Oven-Fried Potatoes and Sweet Potatoes
1 pound Yukon gold potatoes
1 pound sweet potatoes
1 T extra virgin olive oil
1/4 tsp paprika
Salt and Pepper to taste
1. Position rack in upper third of oven; preheat to 450 deg. Coat a baking sheet with cooking spray.
2. Cut each potato into wedges. Place in a large bowl and toss with oil, paprika, salt and pepper.
3. Spread on the prepared baking sheet and roast for 20 minutes. Loosen and turn; roast for 10 to 15 min longer, or until golden brown. Serve immediately
Makes 6 servings
Per serving: 159 calories, 2 g fat, 0 mg cholesterol, 33 g carbohydrate, 3 g protein, 4 g fiber, 47 mg sodium
Apple, Sauerkraut, and Cheddar Quesadillas
2 cups sauerkraut, rinsed (this is equal to one small can)
1 cup water
4 burrito-sized tortillas
2 2/3 cups grated reduced-fat Cheddar cheese
1 large Granny Smith apple, shredded
Lemon juice to keep apple from browning
1. Put sauerkraut and water in a medium skillet. Heat over medium heat just until the liquid has evaporated but not so much that it begins to stick to the pan. Remove from heat. Mix in the shredded apple.
2. Gradually heat a large skillet over medium heat. Put one tortilla in the pan and immediately sprinkle 1/3 cup cheese over half of it. Quickly spread a quarter of the apple and sauerkraut mixture on top of the cheese, then cover with another 1/3 cup of cheese.
3. Fold the tortilla over the filled half and press gently on it with a spatula to seal. Heat the quesadilla until the bottom is golden, about 2 minutes, then carefully flip and lightly brown the other side. Slide the quesadilla onto a cutting board and cut it into quarters. Prepare the others in the same fashion.
Makes 4 Main-Dish Servings
Per Serving: 306 calories, 9 g fat, 16 mg cholesterol, 34 g carbohydrate; 22 g protein; 3 g fiber; 951 mg sodium
Oven-Fried Potatoes and Sweet Potatoes
1 pound Yukon gold potatoes
1 pound sweet potatoes
1 T extra virgin olive oil
1/4 tsp paprika
Salt and Pepper to taste
1. Position rack in upper third of oven; preheat to 450 deg. Coat a baking sheet with cooking spray.
2. Cut each potato into wedges. Place in a large bowl and toss with oil, paprika, salt and pepper.
3. Spread on the prepared baking sheet and roast for 20 minutes. Loosen and turn; roast for 10 to 15 min longer, or until golden brown. Serve immediately
Makes 6 servings
Per serving: 159 calories, 2 g fat, 0 mg cholesterol, 33 g carbohydrate, 3 g protein, 4 g fiber, 47 mg sodium
Sunday, January 30, 2011
Cheddar-Ale Soup
Today, my biggest triumph was learning that the floor can be mopped quite effectively using a cup of vinegar in a gallon of water. After a year and a half in our current apartment, my floors are finally clean without awful residue left behind!
We tried our hand at making chicken stock today. It seems to have turned out well, but the true test will come later in the week. I must say it was fun to make my own, knowing where everything came from, and being able to play with the flavor a bit! If it tastes great, I will be sure to post here.
Our menu for this evening consisted of Cheddar-Ale Soup (our own recipe, adapted from Eating Well: Comfort Foods Made Healthy), whole wheat baguette, and turkey kielbasa. It was all delicious :)
Cheddar-Ale Soup
1 T Canola Oil
1 large onion, chopped
1 12-ounce bottle beer (We used Rogue's Hazelnut Brown Nectar)
2 1/4 pounds of potatoes (Yukon golds for us), chopped into 1/2 in. cubes and boiled
1 14-ounce can reduced sodium chicken broth
1 cup water
2 1/2 cups nonfat or low-fat milk
1/4 cup whole wheat flour
2 cups shredded sharp Cheddar cheese
1 T Worcestershire sauce
1 tsp dry mustard
1. Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add beer; bring to a boil and boil for 5 minutes. Add potatoes, broth and water; cover and return to a boil. Remove from the heat and mash the potatoes with a potato masher to the desired consistency.
2. Whisk milk and flour and add to the soup. Bring to simmer over medium-high heat and cook, whisking occasionally, until thickened, about 3 minutes. Remove from the heat; stir in Cheddar, Worcestershire, and mustard until the cheese is melted.
Makes 6 servings, 1 3/4 cups each.
Per serving: 389 calories; 12 g fat, 32 mg cholesterol, 50 g carbohydrate; 16 g protein; 5 g fiber; 408 mg sodium; 238 mg potassium
We tried our hand at making chicken stock today. It seems to have turned out well, but the true test will come later in the week. I must say it was fun to make my own, knowing where everything came from, and being able to play with the flavor a bit! If it tastes great, I will be sure to post here.
Our menu for this evening consisted of Cheddar-Ale Soup (our own recipe, adapted from Eating Well: Comfort Foods Made Healthy), whole wheat baguette, and turkey kielbasa. It was all delicious :)
Cheddar-Ale Soup
1 T Canola Oil
1 large onion, chopped
1 12-ounce bottle beer (We used Rogue's Hazelnut Brown Nectar)
2 1/4 pounds of potatoes (Yukon golds for us), chopped into 1/2 in. cubes and boiled
1 14-ounce can reduced sodium chicken broth
1 cup water
2 1/2 cups nonfat or low-fat milk
1/4 cup whole wheat flour
2 cups shredded sharp Cheddar cheese
1 T Worcestershire sauce
1 tsp dry mustard
1. Heat oil in a Dutch oven over medium heat. Add onion and cook, stirring, until softened, about 3 minutes. Add beer; bring to a boil and boil for 5 minutes. Add potatoes, broth and water; cover and return to a boil. Remove from the heat and mash the potatoes with a potato masher to the desired consistency.
2. Whisk milk and flour and add to the soup. Bring to simmer over medium-high heat and cook, whisking occasionally, until thickened, about 3 minutes. Remove from the heat; stir in Cheddar, Worcestershire, and mustard until the cheese is melted.
Makes 6 servings, 1 3/4 cups each.
Per serving: 389 calories; 12 g fat, 32 mg cholesterol, 50 g carbohydrate; 16 g protein; 5 g fiber; 408 mg sodium; 238 mg potassium
Friday, January 28, 2011
Sweet Potato and Black Bean Chili
Eating delicious, low-calorie, low-fat home cooked meals sounds like such a delightful idea, but I find the practicality of it is severely lacking. After working with elementary school children all day long, I have very little energy to come home and cook. I know, I know. Right now you might be thinking, "Just plan ahead, Lesley." And I know you are wrong. Those of you out there who can do it all and still have energy, I think you are wonderful. That is so not me.
My mom told me to freeze meals. It seemed like quite the quest at first, but I realized I can make them on the weekends or weeknights when I actually have a bit of me left to give. Also, when there are only two mouths to feed the in the house, one meal can last for a few days. Therefore, I have less meals to make initially!
January always seems such a great time for chili. I stumbled across a vegetarian chili recipe in the latest issue of Eating Well Magazine. Normally, we are ones to go for meat chili, but this has plenty of protein, and we didn't miss the meat at all! It freezes really well, and goes great with cornbread. Matt and I chose to adapt the recipe, so here is our own version:
1 T plus 2 tsp extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 T chili powder
4 tsp ground cumin
1 T cinnamon (We added this to the original recipe)
1 T nutmeg (Again, our addition)
2 T cocoa powder (Our addition to add a bit of a mole flavor)
1/4 tsp salt
2 1/2 cups water (Plus a bit extra to balance out the cocoa powder
2 15 oz cans black beans, rinsed
1 14 oz can diced tomatoes
4 tsp lime juice
A bit of sharp cheddar to top :)
1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning of soften, about 4 minutes. Add garlic and all other spices, and stir constantly for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2. Add beans, tomatoes, and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat.
3. To freeze, allow to cool to room temperature over a couple of hours. If possible, vacuum seal. Freezes well for up to three months.
My mom told me to freeze meals. It seemed like quite the quest at first, but I realized I can make them on the weekends or weeknights when I actually have a bit of me left to give. Also, when there are only two mouths to feed the in the house, one meal can last for a few days. Therefore, I have less meals to make initially!
January always seems such a great time for chili. I stumbled across a vegetarian chili recipe in the latest issue of Eating Well Magazine. Normally, we are ones to go for meat chili, but this has plenty of protein, and we didn't miss the meat at all! It freezes really well, and goes great with cornbread. Matt and I chose to adapt the recipe, so here is our own version:
1 T plus 2 tsp extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 T chili powder
4 tsp ground cumin
1 T cinnamon (We added this to the original recipe)
1 T nutmeg (Again, our addition)
2 T cocoa powder (Our addition to add a bit of a mole flavor)
1/4 tsp salt
2 1/2 cups water (Plus a bit extra to balance out the cocoa powder
2 15 oz cans black beans, rinsed
1 14 oz can diced tomatoes
4 tsp lime juice
A bit of sharp cheddar to top :)
1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning of soften, about 4 minutes. Add garlic and all other spices, and stir constantly for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2. Add beans, tomatoes, and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat.
3. To freeze, allow to cool to room temperature over a couple of hours. If possible, vacuum seal. Freezes well for up to three months.
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