Friday, May 22, 2009

Lemon Grilled Salmon With Corn Salad

1 1/2 cups Fresh or Frozen Yellow Corn Kernels (Cooked and Cooled)
1/3 cup Red Sweet Pepper (Chopped)
1/4 cup Fresh Chives (Snipped) or Green Onions (Thinly Sliced)
3 Tbsp. Fresh Basil (Thinly Sliced)
2 Tbsp. Pure Maple Syrup
2 Tbsp. Lemon Juice
1/4 tsp. Salt (Optional)
1 1/2 cups Fresh Blueberries
2 tsp. Lemon Peel (Finely Shredded)
1 tsp. Ground Cumin
1/4 tsp. Ground Black Pepper
4-4 to 5oz. Fresh Skinless Salmon Fillets
Nonstick Cooking Spray
Lemon Slices and/or Fresh Basil Sprigs (Optional)

For corn salad, in bowl, combine corn, sweet pepper, chives, basil, maple syrup, lemon juice, and the 1/4 teaspoon salt. Add blueberries; Toss gently to combine. In small bowl, combine lemon peel, cumin, and black pepper. Sprinkle mixture over salmon fillets. Lightly coat both sides of salmon fillets with nonstick spray. For charcoal grill, grill salmon fillets on the rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily when tested with a fork, carefully turning once halfway through grilling. For gas grill, preheat grill. Reduce heat to medium. Place salmon fillets on grill rack over heat. Cover and grill same as charcoal grill. Serve grilled salmon with corn salad. Garnish with lemon slices and/or fresh basil sprigs.

Spinach Tortellini With Beans & Feta

1-9oz package Refrigerated Cheese-Filled Spinach Tortellini
1-15oz can White Kidney Beans (Rinsed and Drained)
3/4 cup Crumbled Garlic-and-Herb Flavored Feta Cheese
2 Tbsp. Olive Oil
1 Large Tomato (Chopped)
Ground Black Pepper
4 cups Baby Spinach

Cook tortellini according to package directions. Drain and return to saucepan. Add drained beans, feta cheese, and olive oil to tortellini in saucepan. Cook over medium heat until beans are hot and cheese begins to melt, gently stirring occasionally. Add tomato and cook 1 minute more. Sprinkle black pepper. Divide spinach among four dinner plates or shallow salad bowls. Top with tortellini mixture.

Saturday, May 16, 2009

"Healthier" Red Beans and Rice

This is a friends recipe and like many good cajun recipes, the measurements are a dash of this and a sprinkle of that. It is hard to go wrong with this recipe but you may have to spice it more or less to your liking.

2 lbs. Dried Red Beans (Camilla brand if available)
2-8oz packages Hickory Smoked Turkey Tasso (cut into bite size pieces)
16 oz container Guidry's Pre-Cut Creole Seasonings (celery, green pepper, onion,etc)
Tony Chachere's Creole Seasoning
Poultry Seasoning
White Pepper
Crystal Hot Sauce
Tony Chachere's Instant Roux Mix
Vegetable Oil
Long Grain White Rice

Soak beans overnight, drain then rinse. Place soaked beans in large dutch oven and add fresh water to 1 1/2 inches above the beans. Bring to a boil. Meanwhile, heat vegetable oil in skillet and saute cut up vegetable mix and turkey tasso. Sprinkle turkey with poultry seasoning while cooking. Once vegetable mix is cooked down, add to dutch oven (meat will continue to cook in dutch oven). Stir all ingredients together. Add Tony's creole seasoning (1 Tbsp), white pepper (about 1-2 tsp) and crystal hot sauce (1/2 tsp). Mix. Sprinkle on top approximately 2-3 Tbsp Instant Roux. Mix. Cook beans on a slow boil for 5-6 hours. The more stirring you do throughout the cooking process, the thicker the beans will get. Halfway though cooking, sprinkle another 2-3 Tbsp Instant Roux and mix. Add additional seasoning to taste. Prepare white rice as directed on package. Serve over rice. This recipe tastes even better on the second day!

* To reconstitute beans quicker, put beans into a large pot and cover with water 1 inch above beans. Bring to a hard boil with the lid off for 5 minutes. Turn off heat and let beans sit in water for 1 hour. Drain and rinse beans and begin recipe as directed above.

Friday, May 15, 2009

Citrus Salsa Salmon

4 4oz-5oz Skinless Salmon Fillets (3/4-1 inch thick)
Ground Black Pepper
1/3 cup Jalapeno Jelly
3 Medium Oranges (peeled, seeded, coarsely chopped)
1 Medium Grapefruit (peeled and sectioned)
1 cup Grape or Cherry Tomatoes (halved)

Heat broiler. Lightly sprinkle salmon with salt and pepper. In small saucepan over low heat, melt jelly. Brushed 2 Tbsp of melted jelly on the salmon; reserve remaining jelly. Place salmon on unheated rack of broiler pan. Broil 4 inches from heat for 8-10 minutes or until salmon flakes when tested with a fork. For fresh citrus salsa, in medium bowl, combine chopped oranges, grapefruit sections, halved tomatoes and remaining jelly. Season with salt and pepper. Serve salmon with citrus salsa.

White Bean Mash

2 Cloves Garlic (minced)
2 Tbsp Olive Oil
2 -15oz cans White Beans (rinsed and drained)
1/4 cup Low Sodium Chicken Broth
1/2 tsp Dry Thyme (crushed)
1 tsp Lemon Juice

In saucepan cook 2 cloves minced garlic in 2 tbsp of olive oil for 1 minute. Stir in 2-15oz cans of white beans, rinsed and drained. Coarsely mash. Stir in chicken broth to moisten beans (up to 1/4 cup). Stir in crushed thyme and lemon juice. Season to taste; heat through. Drizzle with olive oil, serve.

Loaded Oatmeal Cookies

1/4 cup Butter softened (try Smart Balance)
1/2 cup Packed Brown Sugar
1/3 cup Sugar
1 tsp Ground Cinnamon
1/2 tsp Baking Soda
1/8 tsp Salt
1 Egg
1 tsp Vanilla
3/4 cup All-Purpose Flour
3/4 cup Rolled Oats
1/4 cup Flax Seed Meal
1/4 cup Wheat Germ
2 oz. Dark Chocolate (finely chopped)
1/4 cup Dried Cranberries
1/4 cup Walnuts (chopped, toasted)

Preheat oven to 350F. In a large mixing bowl beat butter on electric mixer on medium to high speed for 30 seconds. Add brown sugar, sugar, cinnamon, baking soda, and salt. Beat until combined, scraping sides of bowl occasionally. Beat in egg and vanilla until combined. Beat in flour. Stir in rolled oats, flax seed meal, wheat germ, chocolate, cranberries and walnuts (dough wil be a bit crumbly). Drop dough by rounded teaspoons 2 inches apart onto ungreased cookie sheets. Bake for 9-11 minutes or until tops are lightly browned. Let cookies cool on cookie sheet for 1 minute. Transfer to wire rack and cool.

Thursday, May 14, 2009

Low Fat Fettuccini Broccoli Parmesan

12 oz Fettuccini Noodles (Barilla Plus or other protein fortified noodle)
1 Head Broccoli (cut into florets, stalk peeled and sliced)
1 1/2 cups Skim Milk
1 Tbsp Unsalted Butter
1 Tbsp Flour
3/4 cup Freshly Grated Parmesan ( plus extra for sprinkling)
Kosher Salt

Cook the pasta according to the package directions; drain. Meanwhile, bring a pot of salted water to a boil and cook the broccoli until tender, 3 minutes; drain. Heat the milk and butter in a large saucepan over low heat and slowly whisk the flour. Simmer until slightly thickened, whisking constantly, 1 to 2 minutes. Remove from heat and stir in the Parmesan and 1/2 teaspoon salt. Add the pasta and broccoli and cook, stirring, over low heat until heated through. Top each serving with extra Parmesan.

Photo: Tina Rupp

Mediterranean Pasta

1 1/2 cups Cooked Pasta (Barilla Plus- any style noodle)
1/2 cup Chickpeas
1/2 cup Arugula
1/4 cup Crumbled Feta
2 Tbsp Extra Virgin Olive Oil
2 tsp Fresh Lemon Juice

Cook pasta as directed and toss with all ingredients.

Chicken Ramen Lo Mein

1 Tbsp Olive Oil
1 Tbsp Lite Soy Sauce
1 pkg Chicken Ramen Noodles (with seasoning packet)
1 lb Boneless, Skinless Chicken Breasts (cut into strips)
1 Green Bell Pepper (chopped)
1 Small Onion (sliced)
1 Carrot (chopped)

In a large skillet, heat the oil, soy sauce, and helf the seasoning packet over medium heat. Add the chicken and cook, turning occasionally, until beginning to brown, 2-3 minutes. Add the green pepper, onion, carrot and cook, stirring occasionally, until the vegetables are tender and the chicken is cooked through, 3-4 minutes. Meanwhile, cook the noodles to the package directions; drain. Toss with chicken and vegetables.

Spiced Braised Beef with Sweet Potatoes

1 1/2 lbs Beef Chuck (cut into chunks)
2 Sweet Potatoes (cut into 1/2 inch thick half moons)
1-28oz can Whole Peeled Tomatoes
1 Large Red Onion (cut into wedges)
1/2 cup Dried Apricots
2 tsp Ground Cumin
2 tsp Ground Ginger
1/2 tsp Ground Cinnamon
1/2 tsp Cayenne
Kosher Salt
1-10oz box Couscous (1 1/2 cups uncooked)
1-15oz can Chickpeas (rinsed)
2 cups Baby Spinach (1 1/2 oz)
1/4 cup Roasted Almonds (chopped)

In 4-6 quart slow cooker, combine beef, potatoes, tomatoes (and their juices), onion, apricots, cumin, ginger, cinnamon, cayenne, 3/4 tsp salt, and 1/2 cup water. Cook, covered, until meat is tender, on high for 4-5 hours, or on low for 7-8 hours. Ten minutes before serving, prepare the couscous according to package directions. Add the chickpeas to the slow cooker and cook until heated through, 2-3 minutes. Stir in the spinach. Serve with the couscous and sprinkle with almonds.

Creamy Chicken & Pasta Bake

1 1/2 cups Multi-Grain Rotini Pasta (uncooked)
3 cups Broccoli Florets
1 lb Boneless, Skinless Chicken Breasts (cut into bite-size pieces)
1/2 cup Fat Free, Reduced Sodium Chicken Broth
2 oz (1/4 of 8oz package) Philadelphia Neufchatel Cheese (cubed)
1 cup 2% Shredded Mozzarella Cheese (divided)
2 Tbsp Grated Parmesan Cheese

Heat oven to 375F. Cook pasta in large saucepan as directed, adding broccoli in at the last 3 minutes. Heat large nonstick skillet on medium-high heat. Add chicken; cook 3 minutes or until no longer pink, stirring frequently. Stir in broth, simmer 3 minutes or until chicken is done. Add neufchatel cheese, cook and stir on low heat 1 minutes or until melted. Stir in 1/2 cup mozzarella. Drain pasta and broccoli. Add to chicken mixture; mix lightly. Spoon into 8-inch square baking dish; cover. Bake 15 minutes or until heated through. Sprinkle with remaining cheeses. Bake, uncovered, 3 minutes or until melted. Let stand 5 minutes.

Apple Coleslaw

3/4 cup Miracle Whip Light Dressing
1 Tbsp Honey
1 pkg (16oz) Coleslaw Blend
2 Apples (1 red & 1 green- chopped)

Mix honey and dressing in large bowl. Add remaining ingredients and mix lightly. Refrigerate 1 hour before serving.

Quick Honey Carrots

1 lb bag Baby Carrots
1 Tbsp Honey
2 tsp Cider Vinegar
1 1/2 tsp Olive oil
1/2 tsp Salt
1/2 tsp Fresh Chopped or 1/4 tsp Dried Thyme
1/8 tsp Pepper

Toss together all ingredients in a microwave-safe bowl. Cover and microwave at High 6-7 minutes or to desired degree of doneness.

Sesame Green Beans

1-12oz package Fresh Green Beans
1 Garlic Clove (chopped)
2 tsp Toasted Sesame Oil
2 Tbsp Lite Soy Sauce
1 Tbsp Toasted Sesame Seeds

Cook green beans in boiling water to cover for 5 minutes or to desired degree of doneness. Drain, cover and keep warm. Cook garlic in hot sesame oil over medium heat for one inute. Stir in soy sauce. Add beans and cook one minute or until thoroughly heated. Sprinkle with sesame seeds, if desired.

Curried Cauliflower

1 tsp Curry Powder
1/4 tsp Dried Crushed Red Pepper
2 Tbsp Vegetable Oil
1 (10oz) packages Cauliflower Florets
1 Medium Onion (chopped)
3/4 tsp Salt

Cook curry powder and red pepper in hot oil in a large skillet over medium heat, stirring often, 1 minute. Add cauliflower, onion and salt and cook, stirring constantly, 2 to 3 minutes or until onion is crisp-tender. Reduce heat to low; add 6 Tbsp water. Cover and cook, stirring occasionally, 8-10 minutes or just until cauliflower is tender.

Turkey Parmesan

1 lb Boneless Turkey Breast Cutlets (8 cutlets)
2 Tbsp Fresh Lemon Juice
1/3 cup All-Purpose Flour
1/4 cup Grated Parmesan Cheese
2 tsp Dried Basil
1 tsp Pepper
3/4 to 1 tsp Salt
3 Tbsp Butter (try Smart Balance) or Olive Oil

Rinse turkey cutlets, and pat dry. Brush turkey with lemon juice. Combine flour and next 4 ingredients in a shallow dish. Dredge turkey in flour mixture, shaking off excess. Melt 2 Tbsp butter or Olive Oil in large skillet over medium-high heat. Cook turkey, in 2 batches, 2 to 3 minutes each side or until golden brown, adding remaining 1 Tbsp butter or oil to skillet as needed. Keep turkey warm on a wire rack in a jelly roll pan in a 200F degree oven.

Wednesday, May 13, 2009

Make-Ahead Pizza Casserole

Cooking Spray
1/2 lb Mozzarella Cheese (shredded)
1/4 lb Prosciutto (chopped)
3 Medium Tomatoes (cored and diced)
6 cups French or Italian Bread (cubed)
5 Eggs
1 1/4 cups Skim Milk
1/2 cup Reduced-Fat Sour Cream
1 tsp Dried Oregano
1 tsp Dried Basil
1/2 tsp Garlic Powder
Grated Parmesan Cheese

Spray a 9 by 13-inch baking pan with cooking spray. In a large bowl, toss together the mozzarella, prosciutto, tomatoes, and bread. Arrange the bread mixture evenly in the baking pan. Using the same bowl, beat the eggs with a whisk. Add the milk, sour cream, oregano, basil, and garlic powder. Beat well. Pour the egg mixture over the bread, tilting the baking pan from side to side to soak all the bread cubes evenly. Cover the pan with foil and refrigerate at least three hours, or overnight. Remove from the refrigerator and let stand at room temperature for about 20 minutes. Heat oven to 350F. Uncover the casserole and bake for 35 to 45 minutes, or until golden brown and crisp on top. Sprinkle with the parmesan cheese before serving, if desired. Serve with a green salad and your favorite vinaigrette.
photo: Tina Rupp

Spiced-Rubbed Grilled Turkey Tenderloin

2 Tbsp Light Brown Sugar
1 tsp Salt
1 tsp Ground Cumin
1/4 to 1/2 tsp Ground Red Pepper
1/8 tsp Ground Ginger
1/8 tsp Ground Coriander
1 1/2 lb Turkey Tenderloin
2 Tbsp Olive Oil
Preheat grill to 350F to 400F. Stir together first 6 ingredients. Brush turkey tenderloin with olive oil, rub with brown sugar mixture. Grill turkey, covered with grill lid, over 350F to 400F (medium-high) heat 10 minutes on each side or until a meat thermometer inserted into thickest portion registers 165 degrees. Let stand 10 minutes before serving.
Photo: Jennifer Davick
Styling:Rose Nguyen

Morning Glory Muffins

1 cup Pecans (chopped)
3 cups All-Purpose Flour
1 tsp Salt (optional)
1 tsp Baking Soda
1 tsp Ground Cinnamon
1/2 tsp Ground Nutmeg
2 cups Sugar
3/4 cup Canola Oil
3 Large Eggs
2 1/2 tsp Vanilla Extract
1- 8oz can Crushed Pineapple (undrained)
2 Large Carrots (1 cup grated)
1 cup Golden Raisins

Preheat to 350F. Bake pecans on a single layer on a baking sheet 5-7 minutes or until lightly toasted and fragrant. Cool completely on a wire rack (about 15 minutes). Meanwhile, combine flour, salt, baking soda, ground cinnamon, and nutmeg in a large bowl; make a well in center of mixture. Whisk together sugar, canola oil, eggs, and vanilla extract; fold in crushed pineapple and carrots. Add to flour mixture, stirring just until dry ingredients are moistened. Fold in toasted pecans and raisins. Spoon into lightly greased muffin pans- filling two-thirds full. Bake at 350F for 23-25 minutes or until a wooden pick inserted in center comes out clean. Cool in pans on wire rack 5 minutes. Remove from pans to wire rack, and cool completely (about 30 minutes). Makes 2 dozen muffins.


Tuesday, May 12, 2009

Mini Blueberry Muffins

2 1/4 c All-Purpose Flour
1 1/2 tsp Baking Powder
1/2 tsp Cinnamon
1/2 tsp Salt
2 Large Eggs
3/4 cup Lowfat Milk
2/3 cup Vegetable Oil (try Smart Balance)
1 1/4 cup Sugar
1 tsp Vanilla Extract
1 cup Blueberries (fresh or frozen)

Preheat oven to 375F. Mist 2 24-cup miniature muffin tins with cooking spray. In a bowl, mix flour, baking powder, cinnamon and salt. In a separate bowl, whisk eggs, milk, oil, sugar and vanilla. Stir dry ingredients gently into milk mixture. Fold in berries. Spoon batter into muffin tins so they are 3/4 full. Bake until toothpick inserted in center of muffin comes out clean, about 15-20 minutes. Let cool on wire rack for 5 minutes. Remove from tins.

Shrimp Burgers

1 1/4 lb Medium Raw Shrimp (unpeeled)
Vegetable Cooking Spray
1 Large Egg (lightly beaten)
1 Tbsp Lowfat Mayonnaise
2 tsp Lemon Juice
1/2 tsp Salt
1/8 tsp Ground Red Pepper
3 Tbsp Celery (finely chopped)
2 Tbsp Green Onion (chopped)
1 Tbsp Parsley (chopped)
1 1/4 cups Cornbread Crackers (about 24 crushed)
4 Wheat Rolls
4 Bibb Lettuce Leaves
Sweet n' Spicy Tartar Sauce (see recipe)

Sweet n' Spicy Tartar Sauce:
1 cup Light Mayonnaise
2 Tbsp Fresh Parsley (chopped)
2 Tbsp Horseradish
1 1/2 tsp Cajun Seasoning
1 1/2 tsp Lemon Juice
1/4 tsp Paprika
Stir together ingredients in a bowl and chill 30 minutes to 24 hours.

Peel shrimp; devein if desired. Cut each shrimp into thirds. Line a 15-x10-inch jelly roll pan with aluminum foil. Coat with cooking spray. Stir together egg, and next 4 ingredients until blended; stir in celery, green onion, and parsley. Fold in shrimp and cracker crumbs (mixture will be thick). Shape into 4 (4-inch wide, 1-inch thick) patties. Place patties on prepared pan. Cover and chill 1-24 hours. Transfer to freezer and chill an additional 30 minutes. Coat cold cooking grate of grill with cooking spray and place on grill. Preheat grill to 350F to 400F (medium-high heat). Grill burgers, covered with grill lid, 4 to 5 minutes or until burgers lift easily from cooking grate. Turn burgers, and grill 4-5 minutes or until shrimp turn pink and burgers are cooked through and lightly crisp. Garnish with lettuce and tartar sauce on a toasted bun.

Roasted Garlic-Edamame Spread

1 Garlic Bulb
1 Tbsp Olive Oil
2 cups Shelled Edamame (fully cooked)
1/2 cup Ricotta Cheese (try reduced fat)
1/4 cup Fresh Basil (chopped)
2 Tbsp Lemon Juice
1/4 cup Olive Oil

Preheat oven to 425F. Cut off pointed end of garlic; place garlic on piece of aluminum foil, and drizzle with 1 Tbsp olive oil. Fold foil to seal. Bake 30 minutes; let cool 5 minutes. Squeeze pulp from garlic cloves into bowl. Process edamame in food processor for 30 seconds or until smooth, stopping to scrape down sides. Add roasted garlic, ricotta, basil and lemon juice; pulse 2 to 3 times or until blended. With processor running, pour 1/4 cup oil through food chute, in a slow and steady stream, processing until smoooth. Stir in salt and pepper. Serve with assorted fresh vegetables.

Photo: Beth Dreiling Hontzas; Styling: Buffy Hargett

Mediterranean Pasta with Fire Roasted Tomatoes

2 lbs. Medium Plum Tomatoes (10-12 halved lengthwise)
1/2 cup Olive Oil (divided)
2 Cloves Garlic (minced)
1 Tbsp Italian Seasoning
1/2 tsp Crushed Red Pepper
1/2 tsp Sea Salt (optional)
1/4 tsp Coarse Ground Black Pepper
8 oz Fettucini (Try Barilla Plus)
Optional: 1-2 cups Rotissierie Chicken (shredded & cooked)

Place tomato halves, cut-side up, on foil lined pan sprayed with non-stick cooking spray. Mix 1/4 cup oil, garlic and seasoning in a small bowl. Spoon over tomatoes. Drizzle with 2 Tbsp of the remaining oil. Roast in preheated 400F oven 45-60 minutes until tomatoes are soft and browned on top. Prepare pasta as directed on package. Drain well. Place 1/2 of roasted tomatoes and remaining 2 Tbsp oil in large bowl. Coarsely mash tomatoes. Add pasta, remaining tomatoes and add chicken if desired; toss to mix well. Sprinkle with shredded parmesean cheese and additional crushed red pepper if desired.

Tuesday, May 5, 2009

Bitter Sweet Smoothie

6 oz Plain Lowfat Yogurt
1/2-3/4 cup Frozen Cherries
2 Tbsp Dark Chocolate Chips
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Directions: Combine all ingredients in blender and puree until smooth consistency.

Purple Haze Smoothie

6 oz Plain Lowfat Yogurt
1 cup Frozen Blueberries
30-40 Pomegranate Seeds
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Combine all ingredients in blender and puree until smooth consistency.

Peachy Smoothie

6 oz Plain Lowfat Yogurt
1 cup Frozen Chopped Peaches
1/2 cup Frozen Red Rasberries
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Combine all ingredients in blender and puree until smooth consistency.

Dreamsicle Smoothie

6 oz Plain Lowfat Yogurt
1 cup Orange Sherbet
1 Tangerine (divided and seeded)
6 Vanilla Wafers
1/4 cup Lowfat Whipped Cream (as topping)
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Combine all ingredients in blender and puree until smooth consistency.

Peanut Butter Banana Smoothie

6 oz Plain Lowfat Yogurt
1 Tbsp Low Fat Creamy Peanut Butter (try Smart Balance)
1 Ripe Banana
2 Tbsp Chocolate Syrup
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Combine all ingredients in blender and puree until smooth consistency.

Bright Side Smoothie

6 oz Plain Lowfat Yogurt
1 cup Unsweetened Coconut Milk
1/4 cup Lime Juice
1 Tbsp Fresh Mint (chopped)
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Combine all ingredients in blender and puree until smooth consistency.

Go Green Smoothie

6 oz Plain Lowfat Yogurt
1 cup Honeydew Melon Chunks
1/2-3/4 cups Green Grapes
Kiwi Fruit (skin removed)
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Combine all ingredients in blender and puree until smooth consistency.

Orange Power Smoothie

6 oz Plain Lowfat Yogurt
1-2 cups Carrot Juice
1/2-1 stalk Celery (sliced)
1/8 tsp Gingerroot (grated)
4-6 Ice Cubes
Optional: 1 scoop Protein Powder

Combine all ingredients in blender and puree until smooth consistency.