Thursday, December 18, 2008

Easy-Do Ahead Recipes - Posted by Valerie B.

Here are a couple recipes I found in a cook book I have called Supermarket Gourmet. They sound REALLY yummy!

Apple Spinach Salad
16 oz. pkg. baby spinach leaves
2 medium apples, unpeeled, chopped
2 tbsp. minced red onion
4 1/2 tbsp. nonfat sour cream
3 tbsp. lemon juice3 tbsp. honey
1.2 tsp. pepper
2 tbsp. low-fat bacon crumbles

Combine spinach, apples and onion in a large bowl. Toss to mix. Combine sour cream, lemon juice, honey and pepper in a medium bowl. Mix until blended. When ready to serve, pour dressing over salad; toss to mix until coated. Sprinkle with bacon crumbles and serve. Serves 4.

Nutrition per serving: Calories 146, Fat 1.4 g, Carbs 30 g, Protein 6 g, Cholesterol 0 mg, Dietary Fiber 5 g, Sodium 222 mg

Caesar Salad-Stuffed Sandwiches
10 oz. can chunk white chicken in water, drained
10 oz. pkg. romaine lettuce or romaine salad mix
1/2 C fat-free Caesar salad dressing
4 low-fat pita pockets

Combine chicken, lettuce, and salad dressing in a bowl. Toss until completely coated and mixed. Stuff into pita pockets and serve. Serves 4.

Nutrition per serving: Calories 237, Fat .7 g, Carbs 29 g, Protein 24 g, Cholesterol 32 mg, Dietary Fiber 2 g, Sodium 718 mg *Tip: According to research by the American Heart Association, eating fatty fish (i.e. tuna and salmon) just once a week reduces the chances of suffering a fatal heart attack by 44 % compared to eating leaner fish (i.e. cod and snapper).

Chicken and Artichoke Salad
18 oz. cooked chicken breast cuts
6 oz. sliced fresh mushrooms
3 oz pkg. julienne-cut, dry-pack sun-dried tomatoes
14 oz can artichokes, drained and chopped
3/4 C. nonfat Catalina, French or Dorothy Lynch salad dressing
1/4 C. fresh chopped basil
1 large red onion, sliced into rings or strips
2 (10 oz) pkgs. romaine lettuce or romaine salad mix

Combine all ingredients except lettuce. Toss until mixed. Divide lettuce among six plates or bowls. Top with chicken/artichoke mixture. Serves 6.

Nutrition per serving: Calories 216, Fat 2.9 g, Carbs 24 g, Protein 26 g, Cholesterol 24 mg, Dietary Fiber 3 g, Sodium 943 mg

Sunday, December 14, 2008

Mushroom Whole Grain Casserole

I love mushrooms so when I saw this recipe I was excited to try it. This is also a GREAT and EASY way to get your whole grains in and make them taste good!! I recommend whole grains all the time to people but the truth is many people don't know how to make some of the "less common" whole grains. For this recipe you can use any whole grain and/or brown rice that you would like. I made mine with (& HIGHLY RECOMMEND) the Kashi Original Flavor Rice Pilaf. It's ready in 90 seconds and has SEVEN whole grains in it. Now tell me...are you going to prepare 7 whole grains to use in this recipe? The recipe I saw actually served 8 so I scaled the recipe down and posted the recipe I made. It was called Mushroom Casserole but I'm adding the Whole Grain into the name.

Mushroom Whole Grain Casserole

~4 ounces baby portabella mushrooms, cleaned and chopped
1/2 onion or 1 shallot, well chopped
1 clove garlic, finely chopped (or 1 Tbsp)
~2 cups cooked whole grains and/or brown rice
1/4 cup egg beaters (or 1 egg)
1/2 cup fat free cottage cheese
1/4 cup light sour cream
1/2 teaspoon fine grain sea salt (and I used pepper too)
freshly grated Parmesan and/or Romano cheesea
bit of fresh tarragon, chopped (optional...I didn't have so I didn't use)

Preheat oven to 350F degrees.
In a large skillet over medium-high heat saute the onions and garlic in a couple tablespoons of olive oil and some sea salt until golden. Add mushrooms and stir every minute or so until the mushrooms have released their liquid and have browned a bit. Continue to stir/cook until mushrooms are softer. Add the rice to the skillet and stir until combined.
In a medium bowl whisk together the eggs, cottage cheese, sour cream, salt, and pepper.
Combine the rice mixture and cottage cheese mixture in a 8x8 pan. Sprinkle with the Parmesan/Romano cheese, cover with foil and place in oven for 30 minutes. Remove foil and bake for another 20 or 30 minutes more or hot throughout and golden along the edges. Sprinkle with the chopped tarragon and enjoy.

Friday, December 12, 2008

White Bean Chicken Chili - Posted by Valerie B.

So I have on my Google Reader this food storage website's blog. And this was a recipe I found on it. I've attached a picture. I haven't tried it, but it looks really good!! And you can use your food storage stuff!
White Bean Chicken Chili
6 cans of white navy beans (or about 1 lb. dried white beans--soak them overnight or boil for 1 hour or until tender)
1 jar of salsa
1 can green chilies
2-4 chicken breasts
1/2 onion, diced (or you can use dried)
1 c. shredded colby or cheddar cheese
1-2 cloves garlic (or you can use powdered)
1 T. cumin (or more, I like a lot of cumin)
Salt & Pepper to taste
1 T. McCormick Chicken Base (or you can use chicken bouillon)
Cayenne Pepper if you like more of a spicy soup
Garnish with fresh cilantro, sour cream, diced avocados, fresh lime squeezed & more shredded cheese.
Put all of the above ingredients into a large pot. Simmer until beans and chicken are tender and cooked through (I just throw my chicken breasts in raw and let them cook in the water. When they are cooked I take them out and chop them up. They give the broth more of a chicken flavor). Garnish with the above ingredients. Yum!!

Thursday, December 11, 2008

Carrot-Ginger Dressing

This is a recipe I tried to make the ginger dressing that comes on your salad when you eat at a sushi/Japanese restaurant. I love this dressing and when I found this recipe I had to try it out! I didn't take my own picture though...oops! I like the dressing but it was very carrot-y. I think if I made it again I'd adjust the carrot and ginger porportions slighty. It was good though, I'll make again.

Carrot-Ginger Dressing
From the November 2008 Self Issue
Makes 1/2 cup

2 small carrots, peeled and chooped
1/2 medium shallot, chopped
1 tablespoon plus 1 1/2 teaspoon finely chopped ginger
2 tablespoons balsamic vinegar
2 teaspoons toasted sesame oil
2 teaspoons soy sauce
1 teaspoon sugar
1 tablespoon extra light olive oil

Combine all ingredients except olive oil with 2 tbsp water in a food processor. With motor running, drizzle in olive oil until smooth. Refrigerate; stir once before serving.

The skinny:
43 calories per tbsp, 2.9 g fat (0.4 g saturated), 3.1 g carbs, 0.4 g fiber, 0.3 g protein

Fresh Cranberry Relish (recipe shared from Eileen D)

This was the cranberry relish my Aunt Eileen made for our Thanksgiving meal. I fell in love! It is so refreshing and delicious! I love how most of the ingredients are fresh. She said sometimes she hardly has to put in much sugar at all depending on the sweetness/juiceness of the apples. I don't think this is a recipe that needs to be reserved for the holidays though because it does not "scream" turkey cranberry relish :)

Fresh Cranberry Relish
**Proportions are approximate and depend on the tartness of the cranberries, apples, and orange. (She says each year the proportions are a little different)

5 Cups fresh cranberries
1 whole orange (not peeled)
3 apples, cored, with peels
2 cups sugar

Pulse cranberries in bowl of food processor until desired consistency. Remove to large bowl. Do the same with the orange, add to the cranberries. Pulse the apples and add to cranberry mixture. Combine fruit thoroughly. Add sugar and stir well. Taste and adjust ingredients to your taste. Chill well.

Thursday, December 4, 2008


Sorry I have not posted much...I was out of town visiting my family which was wonderful! Now I am SICK so I'm afraid I won't be cooking for a bit. I decided to post some healthy holiday recipes that I have not tried but that look good. I might post some more depending on how quickly I get better and try a new recipe! December is a busy month for me so if anyone has any recipes they would like to share please send them my way! And if anyone happens to try one of these recipes please share your thoughts and experiences. Thanks!

Happy Holidays!!

Spiral Stuffed Turkey Breast with Cider Gravy

Makes 8 servings
2 teaspoons extra-virgin olive oil
1 cup finely chopped onion
½ cup finely chopped celery
2 cloves garlic, minced
½ cup fresh whole-wheat breadcrumbs
3 tablespoons chopped fresh parsley
1 tablespoon chopped fresh thyme or 1 teaspoon dried
1 ½ teaspoons chopped fresh sage or ½ teaspoon crumbled dried (not ground)
¼ teaspoon salt, or to taste
Freshly ground pepper to taste

Turkey & gravy
1 2-pound boneless turkey breast half
¼ teaspoon salt, or to taste
Freshly ground pepper to taste
4 teaspoons extra-virgin olive oil, divided
1 cup apple cider
½ cup reduced-sodium chicken broth
1 cup coarsely chopped onion
2 cloves garlic, crushed and peeled
8 sprigs fresh thyme or 1 teaspoon dried
4 teaspoons cornstarch
2 tablespoons water
¼ cup reduced-fat sour cream
1 ½ teaspoons Dijon mustard
1 teaspoon lemon juice

1. Preheat oven to 300°F.2. To prepare stuffing: Heat oil in a medium nonstick skillet over medium heat. Add onion and celery; cook, stirring often, until softened, 2 to 4 minutes. Add garlic and cook, stirring, for 30 seconds. Remove from heat and stir in breadcrumbs, parsley, thyme, sage, 1/4 teaspoon salt and pepper.3. To prepare turkey: Remove skin from turkey breast and trim off fat. Butterfly the turkey breast (see Tip). Flatten the turkey breast. Spread the stuffing over the breast and roll the breast up into a cylinder. Secure with kitchen string. 4. Sprinkle the turkey roulade with 1/4 teaspoon salt and pepper. Heat 2 teaspoons oil in a large cast-iron or nonstick skillet over medium-high heat. Add the roulade and cook, turning from time to time, until browned all over, 5 to 7 minutes. Transfer to a plate. Add cider to the skillet and bring to a simmer, stirring to scrape up any browned bits. Add broth and bring to a simmer. Remove from heat.5. Heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add garlic and cook, stirring, for 30 seconds. Add the browned turkey roulade. Pour in the cider mixture, then add thyme sprigs (or dried thyme). Cover the pan and transfer it to the oven. 6. Bake the roulade until it is no longer pink inside and an instant-read thermometer inserted in the center registers 170°, 45 minutes to 1 hour. Transfer to a carving board, tent with foil and keep warm.7. To prepare gravy: Strain the liquid from the Dutch oven into a medium saucepan, pressing on the solids. Bring to a simmer over medium-high heat; cook for 2 to 3 minutes to intensify the flavor. Mix cornstarch and water in a small bowl; add to the simmering gravy, whisking until lightly thickened. Add sour cream, mustard and lemon juice, whisking until smooth. Season with pepper. Heat through. 8. Remove the string from the roulade. Carve into 1/2-inch-thick slices and serve with gravy.

Nutrition Info: Per serving: 222 calories; 5 g fat (1 g sat, 3 g mono); 73 mg cholesterol; 13 g carbohydrate; 29 g protein; 2 g fiber; 246 mg sodium.

Lowfat Mock Deviled Eggs

This recipe removes 3 grams of fat and adds 6 grams of protein and 7 grams of dietary fiber compared to real deviled eggs.

6 hard-boiled eggs
1 teaspoon sugar
1 tablespoon white vinegar
1 can (16-oz) garbanzo beans (chickpeas), rinsed and drained
2 tablespoon nonfat mayonnaise
2 tablespoons nonfat sour cream
2 tablespoons yellow mustard
1/4 teaspoon ground red pepper
2 tablespoons minced green onion
1/4 teaspoon ground paprika

Directions:Remove shells from eggs. Halve eggs lengthwise; remove and discard the yolks. In a small bowl, dissolve sugar in vinegar. Rinse the chickpeas and drain thoroughly. In a food processor or blender, combine chickpeas, sugar mixture, mayonnaise, sour cream, mustard, pepper, onions and clove and blend until smooth. Spoon mixture into egg whites or fill using a fluted pastry bag. Sprinkle with paprika, if desired, and refrigerate until ready to serve.

Serving Size: 1/2 egg, or one Deviled Egg
Recipe makes 12 servings

Nutrients per serving: Calories: 151 Total fat: 2 grams Saturated fat: trace Cholesterol: trace Sodium: 70 mg Carbohydrate: 24 grams Protein: 9 grams Dietary fiber: 7

Chocolate-Ginger Angel Food Cake

From the December 2008 Issue of Self

This drool-worthy dessert is a chocoholic's dream come true. There are 2 grams of fiber per serving…from the cocoa! Swap candied orange for the ginger to dial down the spiciness.
Makes a 10-inch cake; serves 10

Parchment paper
1 1/3 cups confectioners' sugar
1 cup plus 1 tablespoon all-purpose flour
1/3 cup unsweetened cocoa powder
2/3 teaspoon ground ginger
9 egg whites
1 tablespoon vanilla extract
1 teaspoon cream of tartar
1/4 teaspoon salt
1 cup plus 2 tablespoons granulated sugar

1 cup half-and-half
4 oz semisweet chocolate, chopped
3 tablespoons confectioners' sugar
1/2 cup candied (crystallized) ginger, chopped

For cake
Position a rack in the center of the oven and heat to 350°. Line a 10-inch springform or Bundt pan with parchment paper. Sift confectioners' sugar, flour, cocoa and ground ginger in a bowl; set aside. Using a mixer fitted with the whisk attachment on medium speed, whip egg whites, vanilla, cream of tartar and salt until whites begin to form soft peaks, 1 to 2 minutes. Increase speed to high, add 6 tbsp granulated sugar and whip until incorporated. Add remaining 3/4 cup granulated sugar in 2 increments and whip until whites hold stiff peaks, about 2 minutes. Gently fold dry ingredients into egg mixture with a spatula. Pour batter into pan. Bake until cake springs back when touched, 35 to 40 minutes. Remove from oven and cool completely. Loosen edges with a knife; transfer to a serving platter.

For glaze
Bring half-and-half to a boil in a saucepan over medium-high heat. Reduce heat to a low simmer and add chocolate and confectioners' sugar; whisk until chocolate melts and mixture is smooth. Pour glaze over top of cake, allowing it to drip down sides. Top with candied ginger. Store at room temperature in a cake saver for up to 3 days.

332 calories per serving, 7 g fat (4 g saturated), 62.8 g carbs, 2.1 g fiber, 5.6 g protein