Monday, December 21, 2009

Spinach Fettuccine with Artichokes and Sun-Dried Tomatoes

1 Tbsp Extra Virgin Olive Oil
1 Medium Yellow Onion (thinly sliced)
3 Medium Artichokes (trimmed and hearts sliced) or 1 (4-ounce) can artichoke hearts (drained and halved)
2 Cloves Garlic (finely chopped)
1 tsp Lemon Juice
Salt and Pepper to taste
1/4 cup Dry White Wine
1/2 lb Fresh Spinach Fettuccine (cooked until tender, drained)
(1/4 cup pasta water reserved)
6 Oil-Packed Sun-Dried Tomatoes (sliced)
2 tsp Chopped Thyme
Grated Parmesan Cheese

Heat oil in a large skillet over medium heat. Add onions and cook until tender. Add artichokes, garlic, lemon juice, salt and pepper and cook until artichokes are tender, 7 to 8 minutes. Add wine and simmer until just thickened. Stir in reserved 1/4 cup pasta water, tomatoes and thyme then add pasta, salt and pepper and toss well. Transfer pasta to bowls, garnish with cheese and serve.

Salmon Kabobs

1 lb Wild Salmon Fillets (cut into chunks)
1 Zucchini (cut into chunks)
1 Yellow Bell Pepper (cut into chunks)
1 Large Red Onion (cut into chunks)
Sea Salt and Black Pepper
2 Garlic Cloves (finely chopped)
1 Tbsp (about 2 small sprigs) Chopped Rosemary Leaves
1/3 cup Extra Virgin Olive Oil
3 Tbsp Lime Juice
Wooden or Bamboo Skewers (soaked in water 10 minutes)

Place salmon, zucchini, bell pepper and onion in a shallow baking dish and sprinkle with salt and pepper. Whisk together garlic, rosemary, olive oil and lime juice in a small bowl. Pour mixture over salmon and vegetables, toss and marinate 15 to 30 minutes. Preheat the grill or broiler. Skewer the salmon and vegetables, reserving marinade, and grill or broil 5 to 7 minutes, turning once, until salmon is cooked through and vegetables are tender. While cooking, boil the marinade in a small saucepan for 5 minutes. Drizzle over skewers and serve.

Vegetable Lo Mein

3/4 lb Lo Mein Noodles or Whole Wheat Spaghetti
Sesame Oil (start with a small amount)
1/4 cup Hoisin Sauce
2 Tbsp Soy Sauce
2 Tbsp Canola Oil
2 Tbsp Minced Fresh Ginger
4 1/2 tsp Minced Garlic (about 3 cloves)
1/3 cup Sliced Scallions (green onions)
1 cup Julienne Carrot (2 large)
1 cup Thinly Sliced Celery (1-2 stalks)
1 cup Thinly Sliced Red Onion (1 medium)
3/4 cup Fresh Bean Sprouts
3 Tbsp Chopped Fresh Cilantro

Cook the lo mein noodles in boiling salted water until al dente. Cool. Toss lightly with sesame oil to prevent sticking. Combine the hoisin and soy sauces in a small bowl and mix well. In a wok or a large skillet heat 1 tablespoon canola oil and quickly sauté the ginger, garlic and scallions until they release aroma, then add the carrots, celery and red onions and briefly sauté before adding the bean sprouts, about 2 minutes. In a separate medium skillet, heat 1 tablespoon canola oil and sauté the noodles. When they are hot and look pan-fried or lightly browned, add them to the other sautéed ingredients in the large pan. Add the soy-hoisin mixture and stir to coat. Sprinkle with the chopped cilantro and serve.

Recipe from- Lunch Lessions: Changing The Way We Feed Our Children

Thursday, December 3, 2009

What To Snack On...

As a student on the run, it is much easier to go through your neighborhood drive through and pick up a quick french fry, or maybe a grande latte, or even worse... skip a meal all together. Below are some quick choices under 200 kcals that will tie you over until you next meal or snack and not leave you feeling totally empty.

1/2 an Apple with 2 Tbsp Creamy Peanut Butter
(consider Smart Balance or
Smucker's All-Natural Peanut Butter)
Calories: 111
Fat: 6g Protein: 3g

2 Tbsp Hummus and 1 Whole Wheat Pita
(cut into slices)
Calories: 220
Fat: 4.5g
Protein: 7g

Low-Fat Yogurt with
1/4 cup Grape Nut Cereal
Calories: 174
Fat: <1g
Protein: 8g

6 Almonds and 1/2 cup
Calories: 97
Fat: 4g
Protein: 2g

1/2 cup Shelled Edamame
Calories: 100
Fat: 3g
Protein: 8g

Chai Tea Eggnog Cookies

1 Chai Tea Bag
1- 17oz Packaged Sugar Cookie Mix
1/2 cup Melted Butter (consider Smart Balance)
1 Large Egg
4 Tbsp Eggnog, Divided
Parchment Paper
Cinnamon Sugar
1 cup Powedered Sugar
1/2 tsp Freshly Grated Nutmeg

Preheat oven to 350 degrees F. Remove tea leaves from tea bag; discard bag. Stir together tea leaves, cookie mix, butter, egg and 2 Tbsp eggnog until well blended. Drop dough by the tablespoon full onto parchment paper-lined baking sheets. Flatten dough sklightly with bottom of a glass dipped in cinnamon sugar. Bake at 350 for 8-10 minutes or until lightly browned. Remove from baking sheet to a wire rack, and cool completely (about 10 minutes). Whisk together powdered sugar, nutmeg, and remaining 2 Tbsp eggnog until smooth. Spoon over cooled cookies.

Avocado Pesto-Stuffed Tomatoes

30 Cherry Tomatoes (about 1 1/4 pints)
1/2 Medium Avocado, Pitted, Peeled and Cut Up
2 oz Softened Cream Cheese (consider reduced fat)
2 Tbsp Basil Pesto
1 tsp Lemon Juice
Snipped Fresh Basil (optional)

Cut a thin slice from the top of each tomato. You may also cut a thin slice from the bottom on the tomatoes so they stand upright. With a small spoon or melon baller carefully hollow out tomatoes. Line a baking sheet with paper towels. Invert tomatoes on the towels. Let stand 30 minutes to drain. Meanwhile, for filling, in a food processor bowl, combine avocado, cream cheese , pesto, and lemon juice. Cover, process until smooth. Spoon filling into pastry bag or plastic bag and cut off corner. Place tomatoes, open side up, on a serving platter. Pipe filling into tomatoe cups. Serve immedicately of cover loosely and refrigerate up to 4 hours before serving. Sprinkle with snipped basil before serving.

Ginger Shrimp and Rice

1 Small Bunch Green Onions
1-1 inch Piece Fresh Ginger
1 Tbsp Olive Oil
1/4 cup Water
1 Tbsp Soy Sauce
2- 8.8oz packages Cooked Long Grain Rice (Consider Brown Rice)
1 lb Peeled and Deveined Cooked Medium Shrimp
1/4 cup Mango Chutney

Slice green onions. Set aside 1/4 cup of onions to sprinkle on finished dish. Peel the ginger. Finely grate ginger using smallest openings on a box or flat grater. In a 12-inch skillet cook remaining green onion and grated ginger in hot oil for 1-2 minutes until tender. Add water and soy sauce. Cover and bring to a boil. Add cooked rice and shrimp. Cook until most of the liquid in absorbed and shrimp are heated through. Divide among 4 shallow bowls. Top with chutney and reserved green onions.

Friday, November 27, 2009

Onion Soup Gratine

7 Tbsp Unsalted Butter (consider Smart Balance)
1 Tbsp Olive Oil
3 lbs Yellow Onion, thinly sliced
4 Sprigs Thyme
1 tsp Sugar
½ tsp Salt
1 Tbsp All Purpose Flour
1 cup White Wine
8 cups Low Sodium Beef Broth
1 Baguette, sliced into 8 thick slices
1 lb Shredded Gruyere

Melt 4 Tbsp butter and 1 Tbsp olive oil in a large pot. Add 3 lbs of sliced onions and 3 sprigs thyme; cook, covered, on medium-low heat for 20 minutes, stirring often. Uncover, add 1 tsp of sugar and ½ tsp salt. Cook, stirring often, until onions are deep brown and caramelized, 30 to 40 minutes. Add 1Tbsp flour, cook for 2 minutes more, stirring. Add 1 cup white wine and 8 cups beef broth; stir up browned bits n bottom of pot. Lower heat and simmer for 30 minutes; stir occasionally. Season with pepper. Preheat oven to 425F. Cut 1 baguette into 8 thick slices. Spread both sides with 3 Tbsp butter; place on baking sheet. Toast until golden on both sides, 5 to 8 minutes, turning over once. Fill 8 bowls with soup. Place a slice of toast on top of each bowl. Divide 1 lb shredded Gruyere on top. Set bowls on baking sheet; bake until cheese is bubbly, 5-10 minutes

Roasted Vegetable Orzo Salad

2 Bell Peppers (any color)
7 Tbsp Olive Oil
1 Red Onion, sliced
3 Zucchini, chopped
Salt and Pepper
1 lb Orzo
3 Tbsp Fresh Lemon Juice
2 Tbsp Minced Fresh Parsley
1 Tbsp Minced Fresh Mint
1 Tbsp Minced Chives
1 cup Sliced Green Olives
4 oz Goat Cheese

Preheat broiler. Quarter peppers lengthwise, removing cores. Rub with 1 Tbsp olive oil; place on baking sheet , cut side down. Broil until blistered, about 5 minutes. Let cool and remove peels. Cut into strips. Preheat oven to 400F. In roasting pan, toss onion and zucchini with 2 Tbsp olive oil, salt and pepper. Roast, stirring often, until tender 45 minutes. Bring a pot of salted water to a boil. Cook orzo until al dente, about 11 minutes. Drain, rinse and drain again. Pour into bowl. Whisk lemon juice, herbs and remaining olive oil. Season with salt and pepper. Pour over orzo and toss. Add olives and vegetables. Crumble and add cheese before serving.

Baked Penne with Ham and Broccoli

Salt and Pepper
8 oz Penne (consider Barilla Plus)
2 cups Chopped Broccoli
5 Tbsp Unsalted Butter (consider Smart Balance)
½ cup Coarse Bread Crumbs
¼ cup All-Purpose Flour
3 cups Low-Fat Milk, at room temperature
½ tsp Paprika
1/8 tsp Nutmeg
2 cups Shredded Sharp Cheddar Cheese
1 cup Shredded Gruyere
¼ cup Grated Parmesan
4oz Ham, sliced into strips

Preheat oven to 375F, grease a 9x13 inch casserole dish. Bring pot of salted water to a boil. Add pasta, cook for 7 minutes. Add broccoli; cook until broccoli is tender, 3-4 minutes longer. Drain, rinse with cold water and drain again. Pour into casserole. In saucepan over medium heat, melt butter. Remove 1 Tbsp from pan and drizzle over bread crumbs in a small bowl. Add flour to pan; whisk until smooth and bubbling, 1 minute. Slowly whisk in milk. Add paprika and nutmeg; season with salt and pepper. Stir until sauce begins to boil, about 8 minutes. Remove from heat. Stir 1 ½ cups cheddar and all of gruyere and Parmesan into sauce until smooth. Stir in ham. Stir sauce into pasta mixture. Sprinkle with remaining cheese and reserved bread crumbs. Bake until top browns and sauce bubbles, about 30 minutes.

Slow Cooker Curried Chicken and Chickpea Stew

1 ½ lb Boneless, Skinless Chicken Breasts, cut into 2-inch pieces
1 ½ lb Boneless, Skinless Chicken Thighs, cut into 2-inch pieces
1 Tbsp Olive Oil
1 Tbsp Curry Powder
½ tsp Salt
2 Onions, thinly sliced
4 Cloves Garlic, finely chopped
28oz Canned Diced Tomatoes with Juice
2-15oz Cans Chickpeas, rinsed and drained

Combine chicken, olive oil, curry powder and salt in slow cooker and toss to coat. Sprinkle onions and garlic on top of chicken. Pour tomatoes on top. Cover and cook on low for 6-8 hours. During last hour of cooking, stir in chickpeas. Serve hot. Consider serving over couscous.

Shrimp Scampi over Whole Wheat Pasta

12 oz Whole Wheat Spaghetti (consider Barilla Plus)
¼ cup Olive Oil
1 lb Large Shrimp, peeled and deveined
4 Large Cloves of Garlic, minced
½ tsp Crushed Red Pepper
½ cup Dry White Wine
½ tsp Salt
½ cup Finely Chopped Fresh Parsley

Bring a large pot of water to a boil. And pasta and cook until al dente, according to label directions, about 10 minutes. While pasta is cooking, warm oil in a large skillet over medium-high heat. Cook shrimp, turning once, until cooked through, about 2 minutes total. Transfer to a plate. Add garlic, crushed red pepper, wine and salt to skillet and simmer 1 minute. Stir in shrimp. Drain pasta, reserving ½ cup cooking water. Toss pasta with shrimp mixture and parsley. Add reserved cooking water 1 Tbsp at a time as needed to moisten. Serve hot.

Thursday, November 26, 2009

Tuna Pizza

4 oz Canned Light Tuna (water packed and drained)
¼ of 14” Thin Whole Wheat Pizza Crust
1 Spray of Cooking Spray
2 Tbsp oFat Free Cream Cheese
⅛ cup Chopped Green Onions (or desired onions)
¼ cup Broccoli
1 Stalk of Chopped Green Pepper
⅓ cup Grated Reduced Fat Mozzarella Cheese
1 Small Tomato (sliced)
1 ½ tsp Pizza Seasoning
⅛ tsp Garlic Powder
½ tsp Italian Seasoning (pizza seasoning optional)
⅛ tsp Red Pepper Flakes
salt and pepper (to taste)

Preheat oven to 400° F. Rinse and drain tuna until all additional water is removed. Mix tuna with pizza seasoning, garlic powder, red pepper flakes and Italian seasoning in a bowl. Place pizza crust on cookie sheet, coat lightly with cooking spray. Spread cream cheese over crust. Add tuna, green onions, broccoli, green pepper, tomato and cheese. Bake 10-12 minutes until cheese is melted and crust turns golden brown.

Tuna Cake Burger

4 oz of Canned Light Tuna (water packed and drained)
1 Tbsp Low Fat Mayonnaise for Cakes + ½ Tbsp for Sauce
2 Tbsp Bread Crumbs
1 Tbsp Chopped Green Onions (or desired onion)
1 Tbsp Chopped Green Peppers or Canned Pimentos
1 Small Egg (only white)
1 tsp Lemon Juice
¼ tsp of Cajun (Creole Seasoning Optional)
¼ tsp Dijon Mustard
1 Whole Wheat Bun
1 Leaf of Romaine Lettuce (spinach and iceberg optional
2 Slices of Tomato
salt and pepper (to taste)

Preheat oven to 400 °F. Rinse and drain tuna until all additional water is removed. In a medium bowl, mix tuna, mayonnaise, bread crumbs, green onions, egg white, green peppers, lemon juice and seasoning. Shape mix into a 1/2 inch thick patty. Bake patty at 400 °F for 15 minutes until golden brown. Meanwhile, combine remaining mayonnaise and mustard. Serve over the patty. Place lettuce, tomato and patty on the bun and serve.

Hot Tuna Melt on English Muffin

4 oz Canned Light Tuna (water packed and drained)
2 Tbsp Finely Diced Celery or Onion
1 ½ Tbsp Non-Fat Cream Cheese
1 ½ tsp Lemon Juice
1 Whole Wheat English Muffin (halved and lightly toasted)
1 Tbsp Shredded Reduced Fat Cheddar Cheese (or desired choice)
1 Slice of Avocado (optional)
1 Slice of a Tomato
salt and pepper (to taste)

Preheat oven to 400 °F. Rinse and drain tuna until all additional water is removed. Combine tuna, celery or onion, cream cheese, salt, pepper and lemon juice in a small bowl. Scoop tuna mixture onto each muffin half. Sprinkle cheddar cheese over each tuna-topped muffin. Place both halves in broiler or toaster oven and heat until cheese is melted, 1-2 minutes, watching carefully to prevent burning. Finish with a slice of tomato and avocado on top.

BBQ Tuna Potato

4 oz Canned Light Tuna (water packed and drained)
1 Medium Potato
2 Tbsp of Barbecue Sauce
1 Tbsp of Fat Free Cheese
½ tsp of Cilantro
¼ Medium Green Pepper (chopped)
salt and pepper (to taste)

Preheat oven 400 °F. Clean potato with damp paper towel and pierce with a fork in several locations. Bake potatoes for 50 minutes at 400 °F or microwave for 6 – 8 minutes on high turning occasionally, until soft. Rinse and drain tuna until all additional water is removed. Add tuna in a bowl and mix with barbecue sauce and green pepper. Slice potato lengthwise to nearly split; spoon on tuna mix. Season with salt and pepper, top with cheddar cheese. Place potato back in oven at 400 °F or microwave on high until cheese is melted, top with cilantro before serving.

Baked Sweet Potato with Salmon

4 oz of Canned Salmon (water packed and drained)
1 Medium Sweet Potato
¼ cup Low Fat Sour Cream
¾ Tbsp Chives (chopped)
salt and pepper (to taste)

Preheat oven to 400 °F. Rinse and drain salmon until all additional water is removed. Mix sour cream and chives in a bowl and refrigerate until needed. Pierce potato with a fork in several locations. Bake for 40 to 50 minutes in oven or 8 to 10 minutes on high in microwave, turning occasionally, until soft. Slice each potato lengthwise and spoon sour cream mixture over potato.
Top with salmon and season with salt and pepper.

Tuna Tacos

4 oz of Canned Light Tuna (water packed and drained)
½ tsp Taco Mix
2 Hard Shell Tacos
2 Tbsp Black Beans
2 Tbsp Brown Rice
2 tsp Grated, Reduced Fat Cheddar Cheese (or desired cheese)
2 tsp Shredded Lettuce
2 tsp Chopped Tomatoes
2 tsp Cilantro (optional)
2 Tbsp Salsa (to top the tacos)
salt and pepper (to taste)

Preheat oven to 350° F. Rinse and drain tuna until all additional water is removed. In bowl, mix tuna with taco mix and set aside. Arrange tacos on sheet pan. Scoop beans, rice and cheese evenly onto the tacos. Bake tacos until warm and cheese is melted. Add tuna mixture evenly to tacos. Top with lettuce, diced tomatoes, salsa, and cilantro.

Friday, November 20, 2009

Praline-Apple Bread

1 ½ cups Chopped Pecans, Divided
1 (8-oz.) Container Sour Cream (consider low fat)
1 cup Granulated Sugar
2 Large Eggs
1 Tbsp. Vanilla Extract
2 cups All-Purpose Flour (consider Whole Wheat Flour)
2 tsp. Baking Powder
½ tsp. Baking Soda
½ tsp. Salt
1 ½ cups finely Chopped, Peeled Granny Smith Apples (about ¾ lb.)
½ cup Butter (consider Smart Balance)
½ cup Firmly Packed Light Brown Sugar

Preheat oven to 350º. Bake ½ cup pecans in a single layer in a shallow pan 6 to 8 minutes or until toasted and fragrant, stirring after 4 minutes. Beat sour cream and next 3 ingredients at low speed with an electric mixer 2 minutes or until blended. Stir together flour and next 3 ingredients. Add to sour cream mixture, beating just until blended. Stir in apples and ½ cup toasted pecans. Spoon batter in to a greased and floured 9x5 inch loaf pan. Sprinkle with remaining 1 cup chopped pecans; lightly press pecans into batter. Bake at 350º for 1 hour to 1 hour and 5 minutes or until a wooden pick inserted into center comes out clean, shielding with aluminum foil after 50 minutes to prevent excessive browning. Cool in pan on a wire rack 10 minutes; remove from pan to wire rack. Bring butter and brown sugar to a boil in a 1-qt. heavy saucepan over medium heat, stirring constantly; boil 1 minute. Remove from heat, and spoon over top of bread; let cool completely (about 1 hour).

Sauteed Sugar Snap Peas

Cook 1 lb. fresh sugar snap peas in boiling salted water 2 to 3 minutes or until crisp-tender. Drain and plunge into ice water to stop the cooking process. Drain. Melt 1 Tbsp. butter in a large skillet; stir in peas, 2 tsp. lemon juice, and ½ tsp. salt, and cook 1 minute or until thoroughly heated. Serve immediately.

Natalie's Cajun-Seasoned Pan-Fried Tilapia

4 (4-6 oz.) Tilapia Fillets
1 ½ tsp. Cajun Seasoning
3 Tbsp. Self-Rinsing Flour
½ cup Plain Yellow Cornmeal
1 Tbsp. Butter
2 Tbsp. Olive Oil
Lemon (optional)
Garnish: Fresh Parsley Sprig

Sprinkle fillets with 1 tsp. seasoning. Combine remaining seasoning, flour, and cornmeal. Dredge fillets in flour mixture, shaking off excess. Melt butter with oil in a large skillet over medium-high heat; add fillets, and cook 3 to 4 minutes on each side or until fish flakes with a fork. Squeeze juice from lemon over fillets, and garnish, if desired. Serve immediately.

Cajun-Seasoned Pan-Fried Chicken Breasts:
Substitute 4 (8-oz.) skinned and boned chicken breasts for tilapia. Proceed with recipe as directed, cooking 8 to 10 minutes on each side of until done.

Cajun-Seasoned Pan-Fried Pork Chops:
Substitute 4 (8-oz.) bone-in center-cut pork chops for tilapia. Proceed with recipe as directed, cooking 8 to 10 minutes on each side or until done.

Shrimp, Chickpea, and Feta Cheese Nests

1 14-16 oz. pgk. Dried Multigrain, Whole Wheat, or Regular Spaghetti
2 15-16 oz. cans Chickpeas (Garbanzo Beans), Rinsed and Drained
1 16-oz. Bag Frozen Peeled, Cooked Shrimp with Tails, Thawed
3 Roma Tomatoes, Seeded and Chopped
4 oz. Feta Cheese, Crumbled (1 cup)
2 Tbsp. Chopped Fresh Mint
1 tsp. Finely Shredded Lemon Peel
2 Tbsp. Lemon Juice
1 tsp. Dried Oregano, Crushed
Lemon Wedges
Green Olives (optional)
Olive Oil

Cook spaghetti, with 1 tablespoon salt added to water, according to package directions; add drained chickpeas and shrimp during the last 1 minute of pasta cooking time. Drain. Return pasta mixture to pan. Stir in tomatoes, cheese, mint, lemon peel, lemon juice, oregano, and ¼ teaspoon each salt and black pepper. Serve with lemon wedges and green olives. Drizzle with olive oil.

Spaghetti Corn Relish Salad

1 14-16 oz. pkg. Dried Multigrain, Whole Wheat, or Regular Spaghetti
4 Fresh Ear of Sweet Corn, Husks and Silks Removed, or 2 cups Frozen Whole Kernel Corn
1 Small Cucumber, Seeded and Chopped
1 Small Summer Squash, Chopped
1 Small Red Onion, Finely Chopped
1 Stalk Celery, Thinly Sliced
1 Large Red Sweet Pepper, Chopped
½ cup Cider Vinegar
½ cup Olive Oil
1 Tbsp. Sugar
½ tsp. Dry Mustard
½ tsp. Celery Seeds

Cook spaghetti, with 1 tablespoon salt added to water, according to package directions; add sweet corn during the last 3 minutes of pasta cooking time. Use tongs to transfer ears of corn to cutting board. (If using frozen corn, drain with pasta.) Drain spaghetti; rinse in cold water and drain well. Cool corn until easy to handle. Hold corn upright. With fingers away from knife blade and cutting down the length of the corn cob, cut off corn in planks. In large serving bowl combine cooled drained spaghetti, cucumber, squash, onion, celery, and sweet pepper. In jar combine vinegar, oil, sugar, dry mustard, celery seeds, and ½ teaspoon salt. Cover; shake well to combine and dissolve sugar. Pour over spaghetti mixture; toss to coat. Gently fold in corn planks. Serve immediately or cover to refrigerate up to 24 hours.

Spaghetti and Spicy Turkey Meatballs

2 Egg Whites, Lightly Beaten
2 Tbsp Olive Oil
1 Tbsp Milk
2 tsp Chili Powder
2 lb Uncooked Ground Turkey Breast or Ground Turkey
1/3 cup Finely Chopped Onion
¼ cut Fine Dry Bread Crumbs
2 Jalapeno Peppers, Seeded and Minced
1 Tbsp Chopped Fresh Cilantro
1 14 to 16 oz pkg. Dried Multigrain, Whole Wheat, or Regular Spaghetti
2 3-oz pkgs. Low Fat Cream Cheese
2 Cups Milk
4 oz Gouda Cheese, Shredded Fresh Cilantro

Heat oven to 375ºF. In bowl stir together egg whites, oil, milk, chili powder, 1 tsp. black pepper, and ½ tsp. salt. In large bowl combine turkey, onion, bread crumbs, jalapenos, and chopped cilantro. Fold egg white mixture into turkey mixture; mix well. Shape turkey mixture in 1 ½-inch balls. Place on foil-lined 15x10x1-inch baking pan. Bake 20 minutes or until no longer pink (170ºF). Meanwhile, cook spaghetti, with 1 tablespoon salt added to water, according to package directions. Drain; keep warm. In same pan used for pasta melt cream cheese over low heat. Add milk. Cook, stirring, until bubbly. Return spaghetti to pan; toss to coat with cream cheese mixture. Serve spaghetti with meatballs, cheese, and cilantro.

Asian Style Broiled Cod

1 ½ lb Cod Fillet, cut into 4 pieces
6 Tbsp Miso Paste (find it in the international isle)
3 Tbsp Rice Vinegar
10 oz Frozen Snow Peas

Line a large baking sheet with foil. Preheat the oven broiler. Place the fish in a shallow bowl. In a separate small bowl, whisk together the miso paste, rice vinegar, and sugar. Set aside about half the mixture, and pour the rest over the fish, turning to coat on all sides. Broil the fish for 8 to 10 minutes, or until it is lightly browned on top and flakes easily with a fork. Meanwhile, microwave a package of frozen snow peas for about 5 minutes, until tender but still slightly crisp. Dilute the reserved miso mixture with a tablespoon or two of water, and toss with the snow peas. Serve with quick-cooking rice.

Ham and Swiss Quiche

1(9inch) Refrigerated Pie Crust
2 Tbsp Olive Oil
1 Onion, Finely Chopped
¼ tsp Salt, or to taste
Pinch of Ground Nutmeg
4 Eggs
¾ Cut Fat-Free Half and Half
1 cup Grated Swiss Cheese (about 4 oz)
¾ cup Cooked Ham, Diced into ½-inch Cubes. (You can also buy diced ham.)

Preheat the oven to 375ºF and place the crust in a pie pan, according to package directions (prebaking the crust for a few minutes may be recommended). In a large skillet, heat the olive oil over low heat for 1 minute. Add the onion and cook, stirring occasionally, for about 15 minutes, or until the onion is lightly browned. Season with the salt and the nutmeg. Set onion aside to cool slightly. In a mixing bowl, beat together the eggs and the half and half. Spoon the onion mixture over the crust. Sprinkle in the cheese and diced ham. Pour in the egg mixture. Put the quiche in the oven and bake for about 1 hour, or until just set. Allow it to cool on a wire rack for 10 minutes before serving.


2lb. Ground Beef
1 pkg. (6 oz.) Stove Top Stuffing Mix for Chicken
1 ¼ cups Water
2 Eggs

Heat oven to 400ºF. Line 2 (15x10x1-inch) pans with foil; spray with cooking spray. Mix ingredients until blended; shape into 32 (1 ½-inch) balls, using ¼ cup for each. Place 16 meatballs in each prepared pan. Bake 16 to 18 min. or until done (160ºF). Combine half the meatballs with Tomato-Basil Cream Sauce or Creamy Brown Gravy. Cool remaining meatballs; freeze for later use.

Veggie Couscous with White Beans

2 Tbsp. Olive Oil
1 Small Onion, Finely Chopped
4 cups Baby Spinach
1 15-oz. Can White Beans, Drained and Rinsed
1 cup Cherry Tomatoes, Each Cut in Half
1 Shallot, Finely Chopped
2 ¼ cups Canned Low-Sodium Chicken Broth
1 10-oz. Box Couscous (about 1 ½ cups)
Salt and Pepper
1/3 cup Grated Parmesan

Warm olive oil in a medium saucepan over medium heat. Add chopped onion and cook, stirring occasionally, until softened, about 3 minutes. Stir in spinach, white beans, cherry tomatoes and shallot and cook, stirring frequently, until spinach is wilted, about 2 minutes. Add chicken broth and ½ tsp. salt and bring mixture to a boil. Stir in couscous, cover and remove pot from heat. Let stand 5 minutes. Stir in parmesan and pepper and serve.

Wednesday, November 18, 2009

Cannellini Bean Soup

3-15oz cans Cannellini Beans, drained and rinsed
6 cups Chicken Stock, Vegetable Stock or Water
2 Cloves Garlic, sliced
2 Tbsp Extra Virgin Olive Oil
1 Medium Onion, diced
2 Ribs of Celery, diced
4 Ripe Tomatoes, cut into small pieces
1 tsp Sea Salt or Kosher Salt
¼ cup Parsley, roughly chopped
1 cup Grated Parmesan Cheese

Place beans, stock and garlic in a large pot on the stove. Bring to a boil, reduce heat to low, and continue cooking for 20-30 minutes, stirring occasionally. Meanwhile, heat a large skillet over medium-high heat. When skillet is warm, add the olive oil and sauté the onions and celery for 5-6 minutes until soft and translucent. Next, add the tomatoes and salt and continue to cook another 3-4 minutes. Add the vegetable mixture and parsley to beans, cook another 15 minutes or so to meld the flavors together. Serve with warm Parmesan cheese.

Sherry's Dirty Rice and Vegetable Skillet

1 Family Size Box Zataran’s Dirty Rice
2 lb Ground Chuck 85/15 (consider Ground Turkey 85/15 or leaner)
1-2 Tbsp Olive Oil
1 Container Creole Vegetable Mix (Onion, Green Pepper, Celery)
1 Eggplant
2 Zucchini
1 can Diced Tomatoes w/ Basil, Oregano, & Garlic
1 each Red, Orange and Yellow Pepper (chopped)
½-1 Tbsp Basil
½-1 Tbsp Oregano
½ Garlic Powder
Ground Pepper to taste

Brown meat in large skillet and drain liquid. Follow directions on box of rice. Meanwhile, in large skillet heat oil and sauté eggplant and zucchini for a few minutes. Add Creole seasoning mix, can tomatoes, and chopped peppers, seasoning and cook down. Once cooked down, combine with dirty rice and meat mixture.

Green Chili and Chicken Enchiladas

1 ¼ lb Chicken Breast Tenders
1 ½ cup Bottled Green Salsa
1-4oz can Diced Green Chilies
1 ½ cups Shredded Mexican Cheese Blend (6oz)
8 (6-7 inch) Flour Tortillas
Optional: Fresh Salsa and Lime Wedges

Preheat broiler. Cut chicken into 1-inch pieces. In large microwave-safe bowl cook on high 7 minutes or until no pink remains, stirring twice. Drain liquid. Break up chicken slightly in the bowl with back of wooden spoon. Add green salsa and green chilies. Cook 3 minutes more until heated through, stirring once. Stir in 1 cup of the cheese. Spoon chicken mixture evenly down center of tortillas. Roll tortillas around filling and place in 13x9x2 inch baking dish. Sprinkle remaining cheese oven enchiladas. Broil 3-4 inches from heat 1-2 minutes or until cheese is melted. To serve, top with salsa and lime wedges.

Minestrone Soup

1 Medium Onion, chopped
1 Tbsp Olive Oil
2 (14oz) Cans Reduced Sodium Chicken Broth
1 ½ cups Water
1-15oz can Cannellini Beans, rinsed and drained
1 Medium Zucchini, coarsely chopped
1 cup Sliced Carrots
3 Cloves Garlic, minced
¾ cup Multigrain Elbow Macaroni
1 Tbsp Snipped Fresh Oregano or 1 tsp Dried Oregano crushed
6 cups Coarsely Torn, Trimmed Swiss Chard or 8 cups Packaged Fresh Baby Spinach Leaves
1-14oz can No-Salt Added Diced Tomatoes

In 5-6 quart Dutch oven cook onion in hot oil oven medium heat until tender, stirring occasionally. Add broth, water, beans, zucchini, carrots, and garlic. Bring to boil. Add pasta and dried oregano, if using. Return to boil; reduce heat. Simmer, covered 5 minutes. Stir in Swiss chard. If using spinach, stir in last with tomatoes. Simmer, uncovered, 5-7 minutes more until pasta is tender, stirring occasionally. Stir in tomatoes and fresh oregano, if using. Remove from heat. Season with salt and black pepper. Sprinkle with additional fresh oregano.

Guiltless French Toast

8 Egg Whites (consider Egg Beaters/Substitute)
¼ cup Fresh Orange Juice
1 Tbsp Vanilla Extract
1 tsp Ground Cinnamon
4 Whole Grain Bakery Bread Slices
1 Tbsp Butter (consider Smart Balance)
¼ cup Maple Syrup
Fresh Blueberries and Kiwi Slices (optional)

Whisk together first 4 ingredients in a shallow dish. Dip bread slices in egg mixture, coating both sides. Melt butter on a griddle or in a large nonstick skillet over medium heat. Place bread slices on hot griddle, and pour remaining egg mixture over bread slices. Cook 3-4 minutes on each side or until golden. Drizzle with maple syrup, and top with fruit.

Slow Cooker Chicken Thighs with Carrots and Potatoes

1 Medium Onion
4 Medium sized New Potatoes (about 1 lb)
2 cups Baby Carrots
¼ cup Reduced Sodium Chicken Broth
¼ cup Dry White Wine or Chicken Broth
1 tsp Minced Garlic
½ tsp Dried Thyme
1 ¼ tsp Salt, divided
½ tsp Pepper, divided
1 tsp Paprika
6 Skinned, Bone-in Chicken Thighs

Half onions lengthwise, and cut into ¼ inch-thick slices. Cut potatoes into ¼ inch-thick slices. Place onion in a lightly greased 6 qt. slow cooker; top with potatoes and carrots. Combine broth, next 3 ingredients, ¾ tsp salt, and ¼ tsp pepper. Pour over vegetables. Combine paprika and remaining ½ tsp salt and ¼ tsp pepper; rub over chicken. Arrange chicken on top of vegetables. Cover and cook on low 6 hours or until chicken is done and vegetables are tender.

Tuesday, November 17, 2009

Slow Cooker Turkey Chili

1 ¼ lb Lean Ground Turkey
1 Large Onion, chopped
1 Garlic Clove, minced
1 (1.25oz) Envelope Chili Seasoning Mix
1 (12oz) Can of Beer
1 ½ Cup Frozen Corn Kernels
1 Red Bell Pepper, chopped
1 Green Bell Pepper, chopped
1 (28oz) Can Crushed Tomatoes
1 (15oz) Can Black Beans, drained and rinsed
1 (8oz) Can Tomato Sauce
¾ tsp Salt

Cook first 4 ingredients in a large skillet over medium-high heat, stirring often, 8 minutes or until turkey crumbles and is no longer pink. Stir in beer, and cook, stirring occasionally, 2 minutes. Spoon mixture into slow cooker; stir in corn and next 6 ingredients until well blended. Cover and cook low for 6 hours. Serve with desired toppings.

Classic Mac and Cheese

2 cups 2% Milk
2 Tbsp Butter (consider Smart Balance)
2 Tbsp All-Purpose Flour
½ tsp Salt
¼ tsp Fresh Ground Pepper
1 (10oz) Block Extra Sharp Cheddar Cheese, shredded
¼ tsp Ground Red Pepper (optional)
½ (16oz) Package Elbow Macaroni, cooked (consider Barilla Plus)

Preheat oven to 400 degrees. Microwave milk on high for 1 ½ minutes. Melt butter in a large skillet or Dutch oven over medium-low heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute. Gradually whisk in warm milk. And cook, whisking constantly, 5 minutes until thickened. Whisk in salt, black pepper, 1 cup shredded cheese, and if desired, red pepper until smooth; stir in pasta. Spoon pasta mixture into a lightly greased 2 quart baking dish; top with remaining cheese. Bake at 400 degrees for 20 minutes or until golden or bubbly.

Glazed Fall Vegetables

2 Sweet Potatoes (about 2 lbs)
1 Medium Sized Baking Potato (about 8oz)
1 Medium Size Acorn Squash (about 2 lb)
3 Carrots, cut into ½ inch slices
1/3 cup Firmly Packed Brown Sugar (consider Splenda)
2 Tbsp Maple Syrup
2 Tbsp Melted Butter (consider Smart Balance)
1 tsp Vanilla Extract
½ tsp Ground Cinnamon
Salt to Taste

Preheat oven to 425. Peel sweet potatoes and baking potato; cut into 1 inch cubes. Halve, peel, and seed acorn squash; cut into 1 inch cubes. Combine potatoes, squash, and carrots in a large bowl. Stir together brown sugar, maple syrup, and next 3 ingredients in a small bowl; pour over vegetable mixture, and toss well. Pour into a lightly greased roasting pan. Bake at 425 degrees for 1 hour or until vegetables are tender and lightly browned, stirring every 2o minutes. Season with salt to taste.

Quick Dirty Rice

1 lb Package Ground Pork Sausage (consider Turkey/Pork mixture)
2 (8.8oz) Packages Uncle Ben’s Ready Rice (Whole Grain Brown Rice)
½ (10oz) Package Frozen Diced Onion, Red and Green Pepper, and Celery
½ Cup Reduced Sodium Chicken Broth
½ tsp Cajun Seasoning
½ tsp Salt
¼ tsp Fresh Ground Pepper
2 Tbsp Chopped Fresh Parsley
Toppings: Fresh Parsley Sprigs, Hot Sauce

Cook sausage in a large nonstick skillet over medium-high heat, stirring often, 8-10 minutes or until sausage crumbles and is no longer pink. Remove sausage from skillet using a slotted spoon; reserve drippings in skillet. Drain sausage on paper towels. Prepare rice according to package directions. Saute frozen vegetables in hot drippings over medium-high heat 3 minutes or until vegetables are tender and begin to brown. Add chicken broth, Cajun seasoning, salt, and pepper; bring to a boil. Stir in rice and sausage. Cook 1 minute or until thoroughly heated. Stir in Tbsp parsley. Serve with desired toppings.

Citrus-Asparagus Brown Rice

1 lb Fresh Asparagus, trimmed and cut into 1-inch pieces
¾ tsp Salt
2 (8.8oz) Packages Uncle Ben’s Ready Rice (Whole Grain Brown Rice)
1 Lemon
¼ tsp Fresh Ground Pepper
¼ cup Freshly Shaved Parmesan Cheese

Combine asparagus, 2 Tbsp water and salt in a medium size microwave-safe bowl. Cover tightly with plastic wrap; fold back a small edge to allow steam to escape. Microwave at high 2 ½ minutes or until crisp-tender. Prepare rice according to package directions. Grate zest from lemon to equal 1 tsp and squeeze lemon juice from lemon to equal 1 Tbsp. Add rice, lemon zest, juice, and pepper to asparagus, tossing to combine. Sprinkle with Parmesan cheese. Serve immediately.

Sesame-Cilantro Chicken and Rice Salad

2 (8.8oz) Packages Uncle Ben’s Ready Rice (Whole Grain Brown Rice)
2 Limes
¼ cup Sweet Chili Sauce
2 tsp Sesame Oil
½ tsp Salt
5 tsp Chopped Fresh Cilantro, divided
3 cups Chopped Cooked Chicken
Toppings: Sliced Green Onion and Sesame Seeds

Prepare rice according to package. Great Zest from limes to equal 1 tsp, and squeeze juices from limes to equal 2 Tbsp. Whisk together lime zest, juice, chili sauce, sesame oil, salt, and 3 tsp cilantro. Combine rice, chicken, and chili sauce mixture in a large bowl, toss to coat. Sprinkle with remaining 2 tsp chopped fresh cilantro. Served with desired toppings.

Pumpkin-Acorn Squash Soup

1 Medium-Sized Pie Pumpkin (about 3 ½ lb)
1 Medium-Sized Acorn Squash (about 2 lb)
4 Tbsp Butter divided (consider Smart Balance)
2 Tbsp Honey divided
½ tsp Salt divided
1 Medium-Sized Sweet Onion, chopped
4 tsp Chopped Fresh Thyme
4 ½ cups Reduced Sodium Chicken Broth
¼ cup Half-and-Half (consider Fat Free)
1 tsp Cider Vinegar
1/8 tsp Ground Ginger
1/8 tsp Ground Nutmeg
Fresh Ground Pepper to Taste

Preheat oven to 400 degrees. Cut pumpkin and squash in half lengthwise, cutting through stem and bottom ends. Reserve seeds for another use. Place pumpkin and squash halves, cut side up, in an aluminum foil-lined shallow pan. Microwave 2 Tbsp butter in a microwave-safe bowl at high for 25 seconds or until melted; stir I 1 Tbsp honey and ¼ tsp salt. Brush cut side of pumpkin and squash with butter mixture. Bake pumpkin and squash at 400 degrees for

Pasta Primavera

¾ lb Whole-Wheat Linguine
1 Tbsp Olive Oil
3 Cloves Garlic, minced
1 Red Bell Pepper, seeded and cut into strips
½ lb Thin Asparagus, trimmed and cut into 2 inch pieces
1 cup Grape or Cherry Tomatoes, sliced in half
1 cup Sliced Button Mushrooms
1 Tbsp All-Purpose Flour
1 cup Low Sodium Chicken Broth
½ cup Lowfat/Skim Milk
½ tsp Salt
½ tsp Fresh Ground Black Pepper
1 Large Carrot, peeled and ribboned (using peeler make long, thin strips)
½ cup Grated Parmesan Cheese
½ cup Shredded Basil

Bring large pot of water to a boil. Add pasta and cook to al dente, according to package directions. Heat oil in large skillet over medium-high heat. Add garlic and stir for 1 minute. Add bell pepper and cook, stirring, until they begin to soften, 3 minutes. Drop in asparagus, tomatoes and mushrooms, and cook until tender. Stir in flour and cook for 1 minute more. Add the chicken broth, milk, salt, pepper and bring to a boil; reduce heat to a simmer, and cook until the liquid has thickened slightly, about 5 minutes. Stir in the carrot strips. Toss the pasta with vegetables and sauce, adding the pasta, if necessary to loosen the mixture. Serve garnished with the Parmesan and basil.

Mini Spiced Pumpkin Muffins

1 ½ c All-Purpose Flour (consider ¾ c wheat ¾ c white)
2 tsp Baking Powder
½ tsp Salt
1 ½ tsp Cinnamon
1 tsp Ground Ginger
½ tsp Nutmeg
¼ tsp Ground Cloves
4 Tbsp Unsalted Butter (at room temperature)
½ c Packed Light Brown Sugar
1 Large Egg
1 Tbsp Vegetable Oil (consider Smart Balance)
½ cup 2% milk
½ c Canned Pumpkin Puree
¼ c Pumpkin Seeds

Preheat oven to 350 degrees. Grease 24 mini muffin cups or insert paper liners. Sift together flour, baking powder, salt and spices. In a large bowl, using an electric mixer, cream butter and brown sugar until fluffy. Beat eggs, oil, milk and pumpkin puree until well mixed. Stir in dry ingredients just until combined; do not over mix. Divide batter among cups, sprinkle each with pumpkin seeds and bake until a toothpick inserted in center of muffin comes out clean, 15-17 minutes. Let cool in pan on a rack for 5 minutes, then turn out and cool completely.

Ginger Cranberry Sauce

2 tsp Olive Oil
1 Shallot (minced)
2 Tbsp. Minced Fresh Ginger
12 oz. Fresh Cranberries
Zest and Juice of 1 Orange
1 Cup Sugar (or ½ cup Splenda for baking)

In large saucepan, warm oil over medium heat. Add shallot and cook, stirring, until soft, about 5 minutes. Add ginger and sauté for 1 minute. Add cranberries, orange zest and juice, sugar and ¾ cup water, stirring until sugar dissolves. Bring mixture to a boil, then reduce heat to low and simmer until sauce has thickened slightly and berries have popped, 10-12 minutes. Remove from heat and cool to room temperature before serving.

Wednesday, October 28, 2009

Cranberries Can Cure...

True or False:

Drinking cranberry juice may offer some protection to millions of women each year who suffer from Urinary Tract Infections (UTIs).

Answer: TRUE!!

Leading research institutions have been reporting the latest findings regarding the cranberry's antibacterial and anti-adhesion properties, as well as promising new areas of research in anti-aging, anti-cancer and protection against cardiovascular disease, metabolic syndrome and type II diabetes. Click here to read the full article about the health benefits of cranberries.

Wednesday, October 14, 2009

Taco Chicken

1-1 1/2 lb Frozen Boneless, Skinless Chicken Breasts
1- 14.5 oz can Low-sodium Diced Tomatoes with Green Chiles, Undrained
1-1.5 oz Envelope Low-Sodium Taco Seasoning

Place chicken in slow cooker. In a small bowl, mix tomatoes and taco seasoning. Pour over chicken. Cover and cook on low 6-8 hours.

Homestyle Chicken Dinner

2 Medium Carrots, cut into 1/2" pieces
1 Medium Onion, halved
2 Medium Celery Ribs (Cut into 1" pieces)
4 Medium Potatoes
3 lb Whole Chicken
1 tsp Salt
1/2 tsp Freshly Ground Pepper
1 tsp Crushed Bay Leaves
1 tsp Dried Basil
1 tsp Dried Thyme

Place carrots, onion, celery, potatoes and 1/2 cup water in slow cooker. Add whole chicken and top with remaining ingredients. Cover and cook on low 8-10 hours or on high 3 1/2-5 hours. Remove and arrange on platter before serving.

Citrus-Salsa Chicken

6 Boneless, Skinless Chicken Breast Halves (about 2 lb)
1 1/2 cups Thick Salsa, Medium or Hot
1 tsp Ground Cumin
Pinch Red Chili Powder
3 Tbsp Fresh Lime Juice

Coat slow cooker with nonstick cooking spray and arrange chicken inside. Pour salsa over chicken. Cover and cook on high 3-3 1/2 hours or until chicken is tender and cooked through. Stir in cumin, chili powder, and lime juice. Cover and cook 15 more minutes before serving.

Quickest Chicken

4 Boneless, Skinless Chicken Breast Halves
1 Package Dry Italian Dressing Mix
1 cup Warm Water or Chicken Broth

Place chicken in slow cooker. Sprinkle with dressing mix. Pour water over chicken. Cover and cook on low 8-10 hours.

Wild Rice Pilaf

1 1/2 cups Uncooked Wild Rice
1/2 cup Finely Chopped Scallions
1- 14 oz can Low-Sodium Chicken Broth

1/2 tsp Dried Thyme Leaves

Coat slow cooker with nonstick cooking spray. Rinse rice and drain well. In slow cooker, combine broth and 2 cups water and mix well. Cover and cook on high 3-4 hours. Add thyme and stir gently, adding salt and pepper to taste. Cook on low 30-60 more minutes or until rice is tender.

Monday, October 12, 2009

Sausage with Beans and Escarole

12oz Chicken Sausage with Mediterranean Seasonings (cut into 1/4-inch rounds)
1 -15oz can Cannellini Beans (Drained and Rinsed)
1 -15oz can Garbanzo Beans (Drained and Rinsed)
1 -28oz can Whole Tomatoes (Drained and Chopped)
1 ½ cups Canned Low-Sodium Chicken Broth
1 Bay Leaf
1 tsp Dried Thyme
¼ tsp Crushed Red Pepper
1 Small Head Escarole (Chopped)
¼ cup Coarsely Grated Parmesan
2 Tbsp Chopped Fresh Parsley
Salt and Pepper

Combine sausage, beans, tomatoes, broth, bay leaf, thyme and red pepper in slow cooker and cook on low heat setting for 4 hours. Stir in escarole and cook an additional 5 to 8 minutes, until just wilted. Stir in Parmesan and parsley. Season to taste with salt and pepper and serve.