Mushroom Sage Lentils

Bowl of yum!

Before adding the lentils

Played around with some ingredients I had and it came out delicious!!  This dish is packed with many of the "power foods" you "should" be eating for health and preventing chronic disease such as cancer.  I'm posting quickly so I don't forget the "recipe" but I really should elaborate on that later.....
Since I don't measure when I cook, here's the general idea.

Ingredients
1 small yellow/sweet onion, diced
1-2 cloves garlic, minced
1 pint crimini or baby bella mushrooms, sliced
~2 cups chopped kale (or spinach)
1/2-1 cup tomato sauce (recommend Trader Joes or Muir Glen Organic for BPA free cans or jarred)
1/2-1 tsp turmeric
2 leaves sage, chopped (I wanted to say chiffonaded but that doesn't sound right...)
fresh ground sea salt to taste
~2 cups lentils, cooked (any kind, I used brown)

Saute onion and garlic in some extra virgin olive oil until golden and soft.  Add sliced mushrooms and kale and cook until vegetables are tender.  Add tomato sauce, turmeric, sage, salt and allow to simmer for a few minutes for the flavors to mix.  Add lentils and again simmer/heat to allow flavors to meld.

Vegetable Tian

I tried another recipe I got from Pinterest that I've been meaning to try...Vegetable Tian.  The original recipe (and much prettier pictures) can be found here.  I chose to replace the russett potatoes with sweet potato and just used zucchini because that's the squash I had at home.  I really liked the flavor of the dish but I think I could have just sauteed/baked the ingredients and the taste would have been the same.  So I probably won't repeat this exact recipe in the future but it was worth the try.

Vegetable Tian

• 2 tbsp olive oil (divided)
• 1 large sweet yellow onion, chopped
• 2 cloves of garlic, minced
• 1 medium sweet potato, unpeeled, sliced (I microwaved my potato slices for a couple minutes to soften them to be sure they cooked all the way through)
• 2 squash (zucchini and/or yellow squash)
• 3 large Roma tomatoes (I only had large vine riped tomatoes so you can see I had to adjust in my pic above)
• Sea salt, freshly cracked black pepper, to taste
• Dried thyme, to taste
• 1/2 cup of grated Parmesan cheese

Preheat the oven to 375.  Saute onions in 1 tablespoon olive oil until translucent, then add garlic and cook for an additional minute.    Spread the onion/garlic on the bottom of a greased round baking dish.
 

Slice the potatoes, zucchini, squash and tomatoes in 1/4 inch thick slices. Layer them alternately in the dish on top of the onions, fitting them tightly into a spiral, making only one layer. Season with sea salt, black pepper and dried thyme, to taste. Drizzle the last tablespoon of olive oil over the top.

Cover the dish with a oven safe lid or tin foil  and bake for 35 minutes, or until the potatoes are tender. Uncover and sprinkle the Parmesan cheese on top and bake for another 25-30 minutes or until browned. 

Roasted Balsamic Veggies

Super easy, super delish! And I love these cold too (actually even better!)

Yellow squash - sliced

Brussels sprouts - tough ends cut off then cut in half

Purple onion - sliced

Place in bowl or zip lock bag. Sprinkle with olive oil and balsamic vinegar. Mix well or shake bag so veggies are coated. Spread evenly on a foil lined baking sheet. Sprinkle with salt/pepper.

Bake at 425 degrees for ~20 minutes

*Feel free to try other veggies and combinations, adjust roasting time accordingly! Since using up my Brussels sprouts I've been addicted to this recipe just using yellow squash & onion.

Shaved Brussels Sprout Salad

My sis sent me a recipe that she thought I might like. It sounded sort of like a recipe that was so weird that it sounded delicious, if that makes any sense. Well in true Heather fashion, I did my own thing based on what I had at home and personal preferences. I liked it and I personally really like raw Brussels sprouts so I will likely make this or a variation of it again.

Here's the original recipe: Shaved Brussels Sprout Salad with Pineapple Poppy Seed Vinaigrette

Here's what I made:

Shaved Brussels Sprout Salad

adapted from www.joythebaker.com

4 cups raw Brussels Sprouts Ribbons
4 chopped green onions (white part)
1 cups fresh pineapple chunks, cut into bite size chunks
1 avocado, cut into chunks

3 tablespoons sliced almonds

Dressing
¼ cup agave nectar (or honey, I just don't like honey too much)
¼ cup rice wine vinegar
1 small garlic clove, minced
1 tsp dijon mustard
2 tablespoons olive oil
Salt And Pepper To Taste

Prepare salad dressing: mix agave nectar/honey, rice wine vinegar, garlic, and dijon mustard. Whisk in oil and add salt and pepper to taste. Set dressing aside.

Lay Brussels sprouts on their sides and cut thin slices creating ribbons for salad. Toss together Brussels sprouts, scallions, pineapple, avocado, and almonds. Drizzle in dressing and toss well.

Wisconsin Cauliflower Soup

When I visited my family in December we ate at Zupas. I ordered the Wisconsin Cauliflower soup and fell in love! So much in love that when I got to pick were we went for a girls lunch with all the aunts & GMa (just a couple days later) I knew I had to have more soup! I also made others fall in love with this soup. So when my sister sent me the "knock-off recipe" I was excited to try it! I was also excited because this is a creamy soup so I was expecting it to be made with cream. It does have a lot of cheese in it but I used skim milk and no butter. So my soup wasn't quite the amazingness as Zupas, mostly because of the texture. I think I was too anxious to eat this soup that I didn't let my cauliflower cook long enough so my soup wasn't perfectly smooth. But if I don't compare it to Zupas it was still super delicious. Watch your portions due to the cheese but the rest is pretty great - don't use butter, cauliflower, onions, & skim milk for some healthy moves! I also used vegetable broth...that's what I had and I only eat small amounts of meat now. And vegetarians can make this soup as well.

Wisconsin Cauliflower Soup

Ingredients:
2 Tbsp Margarine Or Butter (¼ Stick)
1 medium Onion, chopped
¼ cup All-Purpose Flour
½ tsp Salt
2 cups Milk
1 can (13 ¾ to 14 ½ ounces) Chicken Broth
1 head (2 ½ pounds) Cauliflower, cut into 1-inch pieces
1 tsp Dijon Mustard
1 cup Shredded Cheddar Cheese
1 cup Pepper Jack Cheese

Directions:
In 4-quart saucepan, melt margarine or butter over medium heat. Add onion and cook until golden, about 10 minutes, stirring occasionally. Stir in flour and salt; cook 2 minutes, stirring frequently. Gradually stir in milk, chicken broth, and 1 ½ cups water; add cauliflower and heat to boiling over high heat. Reduce heat to low; cover and simmer until cauliflower is tender, about 10 minutes. In blender (with center part of blender cover removed to allow steam to escape), blend cauliflower mixture at low speed in small batches until very smooth. Return cauliflower mixture to saucepan; heat over medium heat until hot, stirring occasionally. Remove saucepan from heat; stir in mustard and 1 ½ cups cheese until melted and smooth. Garnish soup with remaining cheese to serve.

Artichoke and Broccoli Pasta Salad

Another recipe I got from Whole Foods. Yum! Variation - I added some fresh squeezed juice from some mandarins I had. I also used black olives and goat cheese instead because that's what I had! You can also add more veggies & do less pasta if you want.

Artichoke and Broccoli Pasta Salad

Ingredients:
Salt And Pepper To Taste
¾ pound Penne Pasta
2 tablespoon(s) Champagne Vinegar Or White Wine Vinegar
2 cloves Garlic, finely chopped
¼ cup Extra Virgin Olive Oil
1 (12-ounce) Jar Marinated Artichoke Hearts,drained and chopped
1 small Red Bell Pepper, cored, seeded and chopped
1 small Green Bell Pepper, cored, seeded and chopped
2 cups Small Broccoli Florets
½ cup Sliced Pitted Kalamata Olives
½ cup Sliced Basil
½ cup Grated Parmigiano Reggiano Or 1 Cup Crumbled Feta Cheese

Directions:
Bring a large pot of salted water to a boil, add pasta and cook until al dente, about 10 minutes. Drain well and set aside to let cool.

In a medium bowl, whisk together vinegar, garlic, salt and pepper. Slowly drizzle in oil while continuing to whisk constantly to make a dressing. Add pasta, artichoke hearts, bell peppers, broccoli, olives, basil, cheese, salt and pepper, toss gently to combine and serve.

Notes: Per serving: 300 calories, 12g total fat, 2g saturated fat, 5mg cholesterol, 460mg sodium, 40g total carbohydrate (4g dietary fiber, 3g sugar), 10g protein

"Do one thing a day that scares you. You'll either step forward in growth or you'll step back in safety" - Abraham Maslow

Creamy Polenta with Goat Cheese

Quite simple but OBSESSED with goat cheese so I had to try!

1 cup yellow cornmeal
1 tsp salt
2 Tbsp butter
4 ounces goat cheese

Directions:
Bring 4 ½ cups water to a boil.
Add cornmeal to the water in a thin stream, whisking constantly to avoid lumps.
Reduce heat to a simmer, and cook for 15 minutes, adding salt and extra tablespoons of water as needed. [or use the instant polenta & it takes ~1 minute]
When polenta is done, stir in butter and goat cheese. Check seasonings, and add salt to taste.

Lentil Chili

8 cups low-sodium vegetable broth, divided

1 medium yellow onion, chopped

1 large red bell pepper, chopped

5 cloves garlic, finely chopped

4 teaspoons salt-free chili powder

1 (16-ounce) package brown lentils (about 2 1/4 cups lentils)

2 (15-ounce) cans no-salt-added diced tomatoes

1/4 cup chopped cilantro

Bring 3/4 cup broth to a simmer in a large pot over medium-high heat. Add onion, bell pepper and garlic and cook about 8 minutes or until onion is translucent and pepper is tender. Stir in chili powder and cook 1 minute, stirring constantly. Add lentils, tomatoes and remaining 7 1/4 cups broth. Bring to a boil, reduce heat to medium-low and simmer, partially covered, 30 minutes or until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.

Per serving : 120 calories (5 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 180mg sodium, 21g total carbohydrate (7g dietary fiber, 6g sugar), 6g protein

Recipe from: Whole Foods

**********

Yum, yum!! Love this recipe and I've been eating it all week! Not sick of it at all yet. I used green lentils and they worked just fine. Major note - it took MUCH longer than the recipe states to cook. Probably ~1 hr. I also used one of those 28oz cans of tomatoes and next time I make it I'll double the red pepper.

Snack twist

For my snack today (top one) I added some strawberries....soooo yummy!! Almost like a combination of the 2 ideas on this post!

Parmesan Tilapia & Squash Veggie Packets

Dinner tonight was SO yummy (& easy), I had to share!

Parmesan Tilapia
-baste the tilapia fillet w/ a light coating of olive oil
-sprinkle Grill Mates Garlic Herb & Wine marinade seasoning on the top, pat the powder down so it sticks to the fish
-sprinkle w/ a light coating of shredded parmesan cheese (I use the Kraft shredded parmesan, romano, & asiago - my favorite!)

That's it! Bake as desired...I did 400 degrees until the fish was firm & flaky (~12 min)

Squash Veggie Packets
This recipe is my best friend's husband's recipe and these veggies are my favorite!! He does these on the grill but I do the oven version for my apartment and they came out great. Add any veggies you want! He usually uses onions also but I didn't have any on hand. The amount below is enough for 2 servings.

My veggie packet tonight consisted of:
1 zucchini, sliced
1 small yellow squash, sliced
handful of crimini mushrooms, sliced
-place veggies in tin foil
-cover with Italian dressing (highly recommend Ken's Italian w/ Aged Romano, also don't use zesty Italian because it is too strong)
-close tin foil so the dressing will not leak and the veggies will steam (you might need to do 2 sheets in different directions)

-Grill if able or bake at 500 degrees for 20-30 min

Zucchini "Pasta" Review

I like to try some of those different creative options out there that people like to do to decrease calories or eat healthier. Since I'm a dietitian, I get asked about these things but also I like being creative with what I cook/eat. Well last night I tried making zucchini spaghetti. For those of you unfamiliar it is where you use zucchini in place of pasta. The idea is you decrease calories/carbs, increase your veggie intake, all with still being able to enjoy "pasta". Now I wasn't trying this so much as a diet option, because I think encorporating whole grain pasta into my diet is fine. But I was just curious!

I sliced my zucchini into thin long strips, boiled them for about 2 minutes, drained them, and topped w/ my favorite pasta sauce. If you put hot sauce on top that can continue to cook the zucchini so just be aware. I topped w/ a touch of fresh shredded parmesean.

I did like the meal and thought it was flavorful but I think I would do it more as a side dish (i.e. the whole italian zucchini & tomatoes type dish). I'm not sure if I cut the strips thin enough though to even come close to pretending to be pasta but I was worried they would fall apart if I cut them too thin. I did like this dish but you have to think about it as a dish on its own, NOT a replacement for pasta. For the pasta lovers feeling guilty out there, just pick a whole grain pasta but more then that keep your portion size in check! That's really the downfall for most pasta lovers.

I'd love to hear from anyone who has tried zucchini "pasta" or the next product that is making me super curious to try & review: Tofu Shirataki Noodle Substitute

*Update - had the leftovers which were sooo yummy! I liked it much better than the original dish because the tomato sauce soaked into the zucchini & made it a little extra flavorful, mmm!

Balsamic Vinager

Two new uses for Balsamic vinegar that I've been doing lately -

*Current obsession for snack or side dish:
Fresh mozzarella + tomatoes + sprinkle with ground Kosher salt and Balsamic vinegar
Soooooo delicious, fresh, & light! I love using the ball shaped mozzarella w/ grape/cherry tomatoes. Or the kind of mozzarella you slice w/ some sliced vine-ripened or heirloom tomatoes are yummy too. Add some fresh basil if you want! Makes me crave some just thinking about it!!

*Liven up some strawberries
I read about this in a magazine (sorry I don't remember which one) but its a way to liven up those kinda iffy looking strawberries...you know the ones that are still edible but not too pretty anymore.
1. Slice strawberries & sprinkle w/ sugar (I use the Splenda sugar blend, I don't use just plain Splenda because the sugar pulls the water out of the strawberries making them moist and juicy). Refrigerate for 30mins
2. Sprinkle w/ ~1 Tbsp Balsamic vinegar and refrigerate for another 30 mins
3. Eat plain, add to salads, be creative!
These end up being really good, it just kind of boldens the flavor a bit.

Cafe Rio Knock-off Recipes

Inspired by dinner at my friend Julie's house, my Dad [and I] decided to make a Cafe Rio inspired meal for people coming over to watch the football game this weekend. For those of you unfamiliar with Cafe Rio think Costa Vida or Chipotle + enchiladas. It is found primarily in Utah and is part of Utah culture. In fact, Julie's friend described it as the best food on the Earth. Not sure if I agree with that bold statement but it is good. (Shannon don't worry I'm still completely loyal to Chipotle!! Cafe Rio just offers some things that Chipotle doesn't plus no one understands Chipotle up here the way you & I do!)

Now I definitely wouldn't consider any of these restaurants to be particularly "healthy" BUT the healthy thing about preparing them yourself is you know exactly what you are using or putting in the recipe. And the most important factor that earns a seat on The Healthy Bite is that I believe in everything in moderation and portion control!

These recipes can be used to make burritos, salads, or whatever you want!

Cafe Rio Style Pork
2 pound pork (recipe calls for pork butt or boneless pork ribs, I think pork loin would work just fine)
3 cans Coke
1/4 cup brown sugar
pinch garlic salt
1/4 cup water
1 can sliced green chilies
3/4 can enchilada sauce (recipe did not say red or green, we used green)
1 cup brown sugar

Put the pork in a heavy duty ziplock bag to marinade. Add a can and a half (18oz) of coke and 1/4 cup brown sugar. Marinate for a few hours or overnight.
Drain marinade and put pork, 1/2 can Coke, water, and garlic salt in crock pot on high for about 3-4 hours (or until it shreds easily but is not too dry) or on low for 8 hours. Remove pork from crock pot and drain any liquid left in the pot, shred pork.
In a food processor or blender, blend 1/2 can Coke (6 oz), chilies, enchilada sauce, and remaining brown sugar (more or less to taste*)
Put shredded pork and sauce in crock pot and cook on low for 2 hours.

*I think Cafe Rio pork is too sweet. We actually doubled this recipe and I only used ~3/4 cup sugar in the final sauce so I would recommend being very conservative with the brown sugar at the end. The Coke adds lots of sweet.
-Other thoughts: this recipe specifically says not to use diet Coke but I've seen bloggers say diet works just fine...we used regular Coke but when I make this again I would try diet. Bloggers that used diet Coke also used the Splenda blend of brown sugar and said it came out fine too. Just a personal call on what you want to do!

Cafe Rio Style Chicken
1 (8oz) bottle of zesty Italian dressing
1 Tbsp chili powder
1 Tbsp cumin
3 cloves garlic, minced
5 lbs chicken breasts

Cook all together in a crock pot of 4 hours on low. Shred meat. Cook 1 additional hour

*Super easy & it was a crowd favorite

Cafe Rio Style Creamy Tomatillo Dressing
1 packet Traditional Hidden Valley Ranch mix (not buttermilk)
1 cup mayonnaise
1 cup buttermilk
2 large tomatillos (or 3 if they are small), roasted, husked, and diced
1/2 bunch of fresh cilantro
1 clove garlic, minced
juice of 1 lime
1 small jalapeno (keep seeds and veins in for spicy, remove for a smaller kick)

Roast the tomatillos with the husk on in the oven at 400 degrees for 20 minutes. Then mix all the ingredients in the blender. Refrigerate for the flavors to mix.

*I could drink this it is so good! Yum!! Also a crowd favorite. They also make a delicious cilantro-lime vinaigrette which we didn't make but I'll have to try it some other time.
*I don't ever use/buy mayo so I couldn't tell you off the top of my head which mayo is the healthiest but READ YOUR FOOD LABELS. In mayo you're looking for the lowest saturated and trans fat without added sugar. Looking online it looked like Reg mayo had 90 calories, 1.5g sat fat, 0g sugar; Light mayo had 50 calories, 0.8g sat fat, 0.6g sugar; and Olive Oil mayo had 45 calories, 0g sat fat, and 0g sugar. Looks like Olive Oil mayo would be the healthiest choice but always check your food labels! Confused or have any questions - just ask me!

Cafe Rio Style Cilantro Lime Rice
1 cup uncooked long-grain white rice
1 tsp butter/margarine (optional)
2 cloves garlic, minced
1 tsp + 1 Tbsp freshly squeezed lime juice
1 can (15oz) chicken broth
1 cup water
pinch of sugar (optional)
3 Tbsp fresh chopped cilantro

In a saucepan combine rice, butter, garlic, 1 tsp lime juice, chicken broth, and water. Bring to a boil. Cover and cook on low for 15-20 minutes, until rice is tender. Remove from heat. In a small bowl combine lime juice, sugar, cilantro. Pour over hot cooked rice and mix in as you fluff the rice.

*This rice (as with most homemade cilantro lime rice I've had) comes out sticky. I think the lime juice has a chemical reaction with the cooking of the rice. I think next time I might try to just add all the lime juice at the end although that might change the flavor. This rice was still delicious even though it was sticky! If you guys have any tricks or experience please share :)

Japanese Cucumber Salad

This is the recipe I make when I'm craving that cucumber salad I get with my sushi. Yumm!! Also referenced here as a great side dish to a yummy recipe!

Japanese Cucumber Salad

2 cups thinly sliced Japanese cucumbers*
1 teaspoon salt
1 tablespoon sugar
1 tablespoon soy sauce
1/4 cup rice wine vinegar
1 teaspoon sesame oil
2 teaspoons sesame seeds

* English cucumbers may be substituted. The English cucumbers need to be peeled, cut lengthwise, seeded, and sliced into thin half moons.

In a large bowl, combine cucumbers and salt; mix well. Add sugar, soy sauce, rice wine vinegar, and sesame oil; mix well. Sprinkle with sesame seed and mix. Let marinate for 20 minutes before serving. NOTE: If you desire, drain off some of the vinegar mixture before serving.

To serve, divide salad among individual chilled plates.

Makes 4 servings.

Quinoa Pilaf

The following recipe I got from the Self November 2009 issue. I served it with the Salmon Florentine from the same issue/recipe. Nutritional facts for one 6oz fillet and 1/2 cup quinoa = 470 calories, 20g fat (only 4g saturated), 27g carbs, 6g fiber, and 48g protein.

Quinoa is one of my favorite grains and I think this was one of my favorite recipes I've made using it. I've included the changes I made in parenthasis, I think they made a [flavorful] difference!

Quinoa Pilaf
(makes ~2 cups after cooked)

1/2 cup quinoa
1 cup low sodium chicken broth (I used 1/2 cup chicken broth, 1/2 cup orange juice) *Use vegetable brother for vegetarian
2 tsp olive oil
1/2 large onion, chopped (I used shallots)
2 tbsp pine nuts, toasted in a dry skillet over medium-heat heat until golden brown, 2 minutes
2 tbsp fresh parsely, chopped

Bring quinoa and broth to a boil in a medium saucepan. Reduce heat to low, cover, simmer until quinoa absorbs liquid, about 15 minutes. Heat oil in skillet over medium-high heat. Add onion, cook, stirring occasionaly until onion begins to brown (about 6 minutes). When quinoa is done, fluff with a fork, transfer to a serving bowl, and stir in onion/pine nuts/parsley. Season with salt/pepper.

Olive Garden Stuffed Mushrooms (Copycat)

*comments after recipe

Olive Garden Stuffed Mushrooms
8-12 fresh mushrooms
1 (6 ounce) can clams (drained and finely minced, save 1/4 cup of clam juice for stuffing)
1 green onion, finely minced
1 egg (beaten)
1/2 teaspoon minced garlic
1/8 teaspoon garlic salt
1/2 cup Italian style breadcrumbs
1 teaspoon oregano leaves
1 tablespoon melted butter
2 tablespoons finely grated Parmesan cheese
1 tablespoon finely grated Romano cheese
2 tablespoons finely grated mozzarella cheese for stuffing
1/4 cup finely grated mozzarella cheese for garnish
1/4 cup melted butter
fresh parsley for garnish

1. Preheat oven to 350 degrees
2. Gently wipe and stem mushrooms; pat dry
3. Combine clams, onions, garlic salt, minced garlic, butter, and oregano into bowl and mix well
4. Add Italian bread crumbs, egg, and clam juice and mix well
5. Add Parmesan, Romano, and mozzarella cheeses to the stuffing and mix well
6. Place approx. 1 1/2 teaspoons of the stuffing mixture into the mushroom cavity and slightly mound
7. Place the stuffed mushrooms in a lightly oiled baking dish. Pour 1/4 cup melted butter over the top of the mushrooms
8. Cover and place in over for about 35-40 minutes
9. Remove cover; sprinkle the 1/4 cup freshly grated mozzarella cheese on top and pop back in oven just so the cheese melts slightly
10. Garnish with freshly diced parsley. Serve hot

Makes 4 servings.
1 serving = 297 calories, 12.2g saturated fat, 391mg sodium, 14.6g protein

I wouldn't consider this a "healthy" dish but its not horrible either so if you're okay with the nutritional values or you're making it for a party go ahead! However this is The Healthy Bite so there are some easy suggestions to make this a bit healthier (along with my "two cents" about the recipe).
-First of all this is a great way to get those mushrooms in! Lots of B vitamins (great for metabolism and energy) and selenium (promotes antioxidant activity). My aunt suggested your basic white mushrooms and that is what we used but I personally love the flavor of brown mushrooms (baby portabella or crimini) so use whatever mushrooms you like!
-Don't be scared of the clams or clam juice!! Really even the people who don't like clams like this recipe. And because you mince them you can't even tell they're there.
-We used a bag of mix cheese instead of buying 3 different cheeses so it saved us some money. You might already have all 3 cheeses, in that case go for it. My suggestion if you want to cut back on the saturated fat and calories is to cut the cheese in half. Or even keep the cheese in the stuffing the same but don't sprinkle the 1/4 cup over the top.
-Also to cut back on the saturated fat and calories: spray w/ Pam instead of oiling your baking dish. And you do NOT need to pour 1/4 cup butter over the top...your mushrooms will bake fine if you don't and you'll let go of some of that unneeded stuff
-For all those fellow mushroom lovers out there, these are a great hors d'oeuvres at a party or side dish for dinner

Risotto With Spring Vegetables

I know what you're thinking - Risotto is not healthy. My sister Michelle started watching a show called Cook Yourself Thin. I watched a few episodes with her and as a Dietitian I have to say I appreciate a lot of the things they do and I absolutely hate some of the things they say. But they do have quite a few tasty looking recipes and "healthier" versions of some not so healthy favorites. I loved this recipe because it was a super easy & healthy way to make risotto. I'll critique the turnout afterwards.

Risotto with Spring Vegetables

Serves 4

Calories per serving: 489

1 Tbsp olive oil

1/4 cup chopped onion

1 clove garlic, chopped

2 medium zucchini, trimmed, halved lengthwise, sliced 1/4-1/3 inch thick

4 1/2-5 cups low sodium chicken or vegetable broth

1 pound medium asparagus, ends trimmed

1/2 cup frozen peas, thawed

1/4 cup grated Parmesan cheese

2 tablespoons thinly sliced basil

3/4 tsp salt

1 Tbsp unsalted butter

1 1/2 cups short grain rice

1/2 cup dry white wine (we didn't use)

1/4 tsp pepper

1. Combine the oil and onion in large saucepan over medium heat and cook, stirring occasionally, until the onion is translucent, 2 to 3 minutes. Add the garlic and cook 1 minute. Add the zucchini; turn the heat to medium-low, and cook until softened and lightly browned, 18-20 minutes.

2. Meanwhile, bring the 5 cups broth to a simmer in a saucepan wide enough to hold asparagus. Add the asparagus and simmer until barely tender, about 3 minutes. Remove with a slotted spoon or tongs. Cut into bite sized pieces and set aside. Add the peas, parmesean cheese, and 1 Tbsp of the basil; set aside. Put a lid over the broth and reduce the heat to very low so that the stock barely simmers.

3. When the zucchini is cooked, stir in 1/2 tsp salt and the remaining 1 Tbsp of the basil. Add the butter and the rice, increase the heat to medium high and cook, stirring with a wooden spoon, until the rice is translucent. Add the wine and cook, stirring, until most of the liquid has evaporated, about 1 minute. Add 1/2 cup simmering broth and cook, stirring frequently, until most of the liquid has been absorbed, about 2 minutes. Continue adding the broth, about 1/2 cup - 1 cup at a time, and cooking, stirring frequently, until the rice is just tender and the mixure is creamy, 17-20 minutes. (You may not use all of the broth). Stir in the reserved contents of the bowl and season with the remaining 1/4 tsp of salt and the pepper.

Critique:

• This recipe should be called Basil Risotto. If you're a basil lover make the risotto as is. If you like the basil as more of a background flavor I would decrease the basil in the recipe. The risotto was very good but very basil-y.
• The zucchini pretty much disintegrated in the risotto so we were left with the end/skin pieces of the zucchini so I'd recommend undercooking your zucchini before you add rice.
• We followed the amounts of the recipe and I can honestly say I have no idea where they got that it serves 4. Five of us ate this meal and we ate about 1/2 of the amount that was made. And we ate it as a main course not a side dish. Hopefully that means the calories were even less too. :)
• I didn't like the peas in mine but Michelle did. I think this was a great "basic healthy risotto" recipe that you can really use whatever vegetables/herbs are your favorite in. I'd definitely make it again.

Citrus Quinoa Salad & Quinoa Tabouli

This 1st recipe I tried once and afterward there were some changes that I felt would make it much better.  The recipe below is the final product for Citrus Quinoa Salad.  I love the pop that quinoa has making it one of my favorite grains to cook with.  And its a great way to get your whole grains in!!

Citrus Quinoa Salad

1/4 cup plus 1 tbsp extra virgin olive oil

2 cups quinoa, rinsed and drained

2 cups fresh orange juice

2 cups water

kosher salt, freshly ground pepper

1/2 cup pine nuts

1 tablespoon white wine vinegar

1 medium cucumber, peeled, halved, seeded and finely diced

1 large beefsteak tomato (or tomatoes of choice), seeded and finely diced

3 green onions, chopped

1/4 cup finely chopped basil

1/4 cup finely chopped mint

Juice of 1 large (or 2 small) lemons

In a medium saucepan, heat the 1 tablespoon of olive oil. Add the quinoa and cook over moderately high heat, stirring, until lightly browned, about 4 minutes. Add the orange juice, water and a generous pinch of salt and bring to a boil. Cover and cook over low heat until the liquid is absorbed, about 15 minutes. Fluff the quinoa with a fork and spread on a baking sheet to cool

In a medium skillet, toast the pine nuts over moderate heat, stirring occasionally, until golden and fragrant, about 5 minutes. Transfer the pine nuts to a plate to cool.

In a large bowl, whisk the remaining 1/4 cup of olive oil with the vinegar. Add the quinoa, pine nuts, cucumber, green onions, tomato, basil, mint, fresh lemon juice and toss well, breaking up any lumps of quinoa. Season the salad with salt and pepper and serve.

I had never cooked quinoa in orange juice and loved the tangy-ness it gave the dish!  While this had some differences with the citrus flavor, basil, and pine nuts...the mint, cucumber, and green onion reminded me of tabouli so I figured I'd share my quinoa tabouli recipe as well since they're similar. 

Quinoa Tabouli

2 cups quinoa

4 cups hot water

1 cucumber, chopped

2 small tomatoes/1 large tomato, diced

6-8 green onions, chopped

1/2 cup fresh mint, chopped

2 cups fresh parsley, chopped

1 clove garlic minced

Dressing: 

1/2 cup fresh lemon juice

3/4 cup extra virgin olive oil

salt & pepper to taste.

Cook quinoa, similar to above recipe.  Let cool and squeeze quinoa dry of any water.  Combine the salad ingredients in medium bowl.  Combine the dressing ingredients in separate bowl and stir into salad mixture.  Chill salad for flavors to mix. Serve chilled or at room temp.

**Note, for a traditional tabouli substitute cracked wheat (bulgur) in place of quinoa

See?? Very similar w/ some slight differences.  Whatever your preference!  :)

Marinated Mushrooms

1 lb white button mushrooms, washed and stems removed

6 cloves garlic, minced

2 Tbsp Dijon mustard

1/2 c fresh rosemary leaves

1/2 c Italian parsley leaves

1/2 tsp salt

1 tsp freshly ground black pepper

1 cup olive oil

1/2 cup balsamic vinegar

Halve or quarter the mushrooms if needed, depending on size.  Combine the garlic, mustard, rosemary, parsley, salt, and pepper in a food processor until smooth in consistency (You may need to add a little of the olive oil to get it to blend evenly).  Transfer to a medium bowl and whisk together with the olive oil and vinegar, until you have a thick dressing.  Toss the mushrooms in the dressing until well coated.  Cover and refrigerate overnight. Serve chilled or at room temp.

I obviously scaled the recipe down some because I did not need a lb of marinated mushrooms.  These were pretty good.  The marinade can also be used for dipping bread as well.  I loved the addition of Dijon mustard.

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