Saturday, July 31, 2010

Italian Rice

1 cup Long Grain Rice
1/3 cup Whole Garlic Cloves
1/4 cup Extra Virgin Olive Oil
3/4 - 1 lb Lean Ground Beef
1/2 cup Yellow Onion (finely chopped)
1 tsp Rubbed Sage
1 tsp Dried Italian Seasoning
1/2 tsp Dried Basil
1 1/2 tsp Salt
1/4 tsp Fresh Ground Pepper
1 (28-ounce) can Tomato Sauce
2 cups Water
1 tsp Sugar
1 cup Grated Parmesan

Heat oil in a heavy dutch oven over medium heat; add rice and garlic cloves; cook about 10 minutes, stirring constantly until lightly golden brown. Add meat, onion, sage, Italian seasoning, dried basil, salt and pepper. Stirring frequently, cook another 10 minutes or until meat is browned. Add tomato sauce, water and sugar. Simmer over low heat 15 to 20 minutes until rice is tender. Add up to 1-cup more water if needed.

Serve each bowl topped with grated parmesan cheese. Makes 6-8 servings.

Wednesday, July 28, 2010

Lemon Basil Pasta

2 Ounces (2/3 Cup) Dry Whole-Wheat Penne
½ Cup Chopped Zucchini
½ Cup Chopped Yellow Squash
½ Cup Canned White Beans, Rinsed and Drained
1 Lemon (Juiced)
¼ Cup Chopped Fresh Basil
1 Tablespoon Parmesan Cheese
1 Tablespoon Olive Oil

Make it: boil pasta and drain. Toss with remaining ingredients.

Multi-Grain Waffles

2 Cups Buttermilk
1/2 Cup Old-Fashioned Rolled Oats
2/3 Cup Whole-Wheat Flour
2/3 Cup All-Purpose Flour
1/4 Cup Toasted Wheat Germ, or Cornmeal
1 1/2 Tsp Baking Powder
1/2 Tsp Baking Soda
1/4 Tsp Salt
1 Tsp Ground Cinnamon
2 Large Eggs (Lightly Beaten)
1/4 Cup Packed Brown Sugar
1 Tbsp Canola Oil
2 Tbsp Vanilla Extract

Mix buttermilk and oats in a medium bowl; let stand for 15 minutes. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Tip: MAKE AHEAD TIP: Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.

Very Berry Soy Protein Smoothie

1/2 Scoop Plain (Unsweetened) Protein Powder
3 Tbsp. Low Fat, Dairy-Free (Soy) Yogurt
2/3 Cup Fresh Blueberries
3/4 Cup Soy Milk
1/4 Cup Water
2 Ice Cubes

Combine all ingredients, except ice cubes, in a blender. Process until smooth; add ice cubes and blend another 20-30 seconds. Serve.

Hummus, Flatbread and Tomato

1/2 oz. Hummus
2 Tomato Slices
3 Flatbreads

Spread hummus onto flatbreads. Layer with tomato slices. Serve.

Healthier Trail Mix

1 oz. Pretzels (Hard, Whole Wheat, Unsalted)
1 Tbsp. Walnuts
1 1/3 Tbsp. Sliced Almonds
1 1/2 Tbsp. Raisins

Combine pretzels, raisins, walnuts and almonds. Serve.

Tangy Cucumber Dill Salad

2 Cucumbers (Peeled and Thinly Sliced)
½ Cup White Wine Vinegar
½ Tsp Salt
1 Tsp Sugar
3 Tbsp Fresh Dill (or 1 Teaspoon Dried Dill)

Combine all ingredients except cucumbers in a bowl and stir until sugar dissolves. Mix cucumbers with dressing. Cover and refrigerate until ready to serve.

Whole Wheat Pasta with Ripe Tomatoes, Fresh Mozzarella, and Fresh Herbs

1 Box Whole Wheat Pasta
2 Large, Fresh Tomatoes Cut into Chunks
Mozzarella Cubes
Olive Oil
Balsamic Vinegar

Make whole wheat pasta according to package directions. While it's still warm, toss in large chunks of ripe tomatoes, cubes of fresh mozzarella, and a mix of chopped herbs, such as thyme, basil, chives, and oregano. Drizzle with olive oil and balsamic vinegar and season with salt and pepper.

Tomato Stuffed with Tuna, Capers, Basil, and Pine Nuts

1 Can Tuna
Roasted Pine Nuts
Chopped Basil
Olive Oil
1 Tomato (Hollowed Out)

Drain a jar or can of tuna. Flake into a bowl and toss with capers, toasted pine nuts, and chopped basil. Drizzle with olive oil and season with a pinch of salt and black pepper. Hollow out a tomato, then fill it with tuna salad. Garnish with additional basil

Yogurt and Berry Parfait with Candied Ginger

Chopped Strawberries
Plain or Vanilla Yogurt
Candied Ginger (optional)

Toss together a mix of fresh, ripe berries, such as blueberries, raspberries, chopped strawberries, and blackberries. Spoon plain or vanilla yogurt into the bottom of a parfait glass. Top with a spoonful of chopped candied ginger, followed by a handful of berries. Repeat, finishing with berries and garnishing with ginger.

Creamy Lemon Pasta with Vegetables

2 tsp Olive Oil
4 Garlic Cloves (minced)
3 cups Half-and-Half (warmed)
Zest and Juice from 4 Lemons
2 tsp Salt
2 tsp Pepper
24 oz Fusilli Pasta
2 lbs Trimmed Asparagus
1/2 cup Freshly Grated Parmesan
2 pints Cherry Tomatoes (halved)
2 Lemons

Warm olive oil in a large saucepan over medium heat. Add minced garlic and sauté for 1 minute. Slowly whisk in warmed half-and-half, zest and juice from 4 lemons, salt and pepper. Bring cream mixture to boil. Reduce heat to low and simmer for 15 to 20 minutes. Bring a large pot of salted water to boil and cook pasta until al dente, according to package label directions. Drain pasta and return to pot. Pour cream mixture on pasta and cook over medium-low heat, stirring, for 3 minutes. Cut asparagus into 1-inch pieces and steam in microwave; fold into pasta mixture with freshly grated Parmesan and halved cherry tomatoes. Cut 2 lemons in half, then into 1/4-inch slices. Remove seeds. Add lemon slices to pasta and toss until all ingredients are well combined. Serve hot.

Chicken Salad with Grapes and Pecans

6 cups Chopped Cooked Chicken
2 tsp Dijon Mustard
½ cup Light Mayo
½ cup Light Sour Cream
1 Tbsp Fresh Lemon Juice
2 cups Chopped Celery
2 Tbsp Poppy Seeds
2 cups Red Seedless Grapes (sliced lengthwise)
Salt and pepper to taste
1/2 cup Pecans
Whole-grain crackers (optional)

In a large bowl, combine chicken, Dijon mustard, sour cream, mayonnaise, fresh lemon juice, celery, poppy seeds and grapes. Stir well and season with salt and pepper. Cover and chill until ready to serve. Just before serving, fold in pecans. Enjoy with whole-grain crackers, if desired.

Lighter Key Lime Pie

1 (14-oz.) can Fat-Free Sweetened Condensed Milk
3/4 cup Egg Substitute
1/2 cup Fresh Key Lime Juice*
2 tsp Key Lime Zest*
1 (6-oz.) Reduced Fat Ready Made Graham Cracker Crust
1 (8-oz.) container Fat-Free Frozen Whipped Topping (thawed)
Garnish: lime peel strips

Preheat oven to 350°. Whisk together first 4 ingredients until well blended. Pour mixture into piecrust; place pie on a baking sheet. Bake at 350° for 17 minutes or until pie is set. Remove pie from baking sheet to a wire rack, and let pie cool completely (about 1 hour). Chill 3 to 24 hours. Top with whipped topping just before serving. Garnish, if desired.

*Regular fresh lime juice and zest may be substituted.
Try it with Lemon! Substitute fresh lemon juice for lime juice and lemon zest for lime zest.

Makes 8 servings

Sunday, July 18, 2010

Chilla in Vanilla Low-Fat Milkshake

½ tbsp. Coffee-Mate Sugar Free French Vanilla Powdered Creamer
1/2 cup Fat-Free Vanilla Ice Cream
½ cup Light Vanilla Soy Milk
2 No-Calorie Sweetener Packets (i.e. Splenda)
1/8 tsp. Vanilla Extract
1 cup Crushed Ice or 5 to 8 Ice Cubes
2 tbsp. Fat-Free Redi-Whip (optional)

In a small bowl, combine powdered creamer and 1 tbsp. hot water and stir until dissolved. Transfer mixture into blender. Add all other ingredients except reddi-whip to blender. Blend at high speed until completely combined. Pour shake into glass and top with redi-whip.

Recipe from: Redbook Magazine

Light Lemon Bars

Non-Stick Cooking Spray
¾ cup plus 2 tbsp. All-Purpose Flour
2/3 cup plus 3 tbsp. Granulated Sugar
½ Stick Cold Butter, Cut into ½ inch Cubes
1 Egg
1 Egg White
¼ tsp. Finely Grated Lemon Zest
2 tbsp. Lemon Juice
1 tbsp. Water
¼ tsp. Baking Powder
1 tbsp. Powdered Sugar

Coat an 8x8x 2 inch baking pan with non-stick spray; set pan aside. In a small mixing bowl, combine ¾ cup flour and 3 tbsp. sugar; cut in butter until crumbly. Pat mixture onto bottom of prepared pan. Bake in pre-heated 350 degree oven for 15 minutes. Meanwhile, in the same bowl, combine egg and egg white. Beat with an electric mixer on medium speed until frothy. Add remaining sugar and flour, lemon zest, lemon juice, 1 tbsp. water and baking powder. Beat on medium 3 minutes or until slightly thickened. Pour mixture over baked layer in pan. Bake 20 to 25 minutes more or until edges are light brown and center is set. Cool in pan on a wire rack. Sift powdered sugar over top. Cut into 16 bars. Store in refrigerator.

recipe from: Fitness Magazine

Peach and Plum Crisp

8 Medium Peaches (about 2 lbs.) Peeled, Pitted, and Sliced
10 to 12 Small Plums (about 2 lbs.) Pitted and Sliced
2 tsp. Lemon Juice
¼ cup Honey
¼ cup Instant Tapioca
Pinch of Salt

1/2 cup All-Purpose Flour
1/2 cup Old-Fashioned Oats (not instant)
2 tbsp Sugar
1/2 tsp Cinnamon
1 pinch of Salt
4 tbsp Unsalted Butter (melted and cooled- consider Smart Balance)

Preheat oven to 425 degrees. Mist a 2-quart baking dish with cooking spray. Line a rimmed baking sheet with foil. In a large bowl, combine peaches, plums, lemon juice, honey, tapioca, and salt, mixing well. Let stand for 10 minutes, stirring occasionally. Make topping: combine flour, oats, sugar, cinnamon, and salt into large bowl. Add butter and use fingertips or a fork to mix until crumbly. Refrigerate until ready to use. Transfer fruit mixture to baking dish. Sprinkle topping over fruit. Place dish on baking sheet. Bake until fruit is softened and topping is golden brown, 40 to 45 minutes. Cool slightly before serving.

Green Beans and Melted Red Onions

1 Large Red Onion (Thinly Sliced)
2 tbsp Canola Oil
Salt and Pepper
2 lb. Slender, Fresh Green Beans (Ends Trimmed-About 6 cups Trimmed)
1 tbsp. Soy Sauce
¼ cup Olive Oil

Place onion in large skillet and drizzle with canola oil. Season with salt and pepper. Cook over low heat, stirring occasionally, until onions are very soft but not browned, 20-25 minutes. Transfer onions to a bowl to cool. Bring a large pot of salted water to a boil. Add green beans and cook until tender yet crisp, about 5 minutes. Pour into colander and rinse under cold running water. Drain well and pat dry with paper towels. In a large bowl, whisk together vinegar and soy sauce. Whisk in olive oil and season with salt and pepper. Add onions and beans and toss well. Season with additional salt and pepper. Serve at room temperature.

Slow Cooker Chicken Cacciatore

2 tbsp Olive Oil
2-3 each Bone-in, Skin-on Chicken Leg Quarters and Breasts
Salt and Pepper
1 Tbsp Italian Seasoning
1 Tbsp Garlic (Minced)
1 Large Onion (Sliced)
2 Large Green Bell Pepper (Seeded and Sliced)
1-2 pints Fresh Whole Mushrooms (cleaned and stems off)
3- 14.5oz Can Diced Tomatoes with Italian Seasoning
1 small Can Tomato Paste

* Serve over brown rice or noodles

In a large skillet, warm oil over medium heat. Season chicken with salt and pepper. Brown chicken in skillet for 5 minutes; turn and brown 5 minutes longer. Place chicken in slow cooker. Add onion, bell peppers, and mushrooms to slow cooker. Pour diced tomatoes with juice and tomato paste over chicken and vegetables in slow cooker. Add all seasonings. Cook on med-high for 6-7 hours, until chicken is cooked through and very tender. Add aditional tomato sauce if more liquid is needed. Serve over pasta or brown rice, if desired.

Turkey Burgers

½ Cup plus 2 Tbsp. Plain Fat-Free Yogurt
2 Green Onions, Green and White Parts Separated (Thinly Sliced)
½ Cup Packed Fresh Mint Leaves (Finely Chopped)
1 Lb. Lean Ground Turkey
1 ½ oz. Feta Cheese (Finely Crumbled)
1 ½ tsp. Ground Coriander
2 Whole Wheat Pitas (Cut in Half)
2 Tomatoes (Thinly Sliced)

Prepare outdoor grill for covered direct grilling on medium. In small bowl, combine ½ cup yogurt, white parts of green onions, and half of the chopped mint. In large bowl, with hands, combine turkey, feta, coriander, 1/8 tsp. salt, ½ tsp. pepper, green parts of green onions, remaining mint, and remaining yogurt. Mix well, then form into 3 ½ inch round patties (each ¾ inch thick.) Place turkey patties on hot grill grate; cover and cook 12 to 13 minutes or just until meat loses its pink color throughout, turning once. (Burgers should reach an internal temperature of 165 degrees F.) During last 2 minutes of cooking, add pits to grill. Cook 2 minutes or until warmed, turning once. Open pitas. Divide burgers, tomato slices, and yogurt sauce among pitas.

Pineapple Pork Tacos

1 Chipotle Chile Plus 2 Tbsp. Sauces (From 1 Can Chiles in Adobo)
3 Tbsp Honey
2 Cloves Garlic (crushed with a press)
½ Small Pineapple (Peeled and Cut into ½ inch Thick Slices)
1lb. (3/4 inch thick) Boneless Pork Chops
½ Small White Onion (Sliced)
¼ Cup Chopped Fresh Cilantro Leaves
8 Corn Tortillas (Warmed)

Preheat outdoor grill on medium. In blender, puree Chile, sauce, honey, garlic, half of pineapple slices, and ¼ teaspoon each salt and pepper. Pour 1/3 cup sauce into pie plate; pour remainder into small bowl for serving. Add pork to sauce in plate; turn to coat. Let stand. Grill onion and remaining pineapple 4 to 6 minutes, until tender, turning. Transfer to cutting board. Grill pork thinly coated with sauce, 6 to 8 minutes or until meat just loses its pink color, turning once. Chop onion and pineapple; place in bowl. Stir in cilantro and ¼ teaspoon each salt and pepper. Cut pork into chunks; place tortillas with pineapple mixture. Serve with reserved sauce.

Jerk Chicken and Slaw

3 Heads Trimmed and Sliced Baby Bok Choy
2 Cups Shredded Red Cabbage
½ Chopped Pineapple
2 tbsp Cider Vinegar
2 tsp Packed Brown Sugar
Slaw Mixture
2 tsp Flour
2 tsp Jerk Seasoning
4 Small Skinless, Boneless Chicken Breasts

For Pineapple Slaw, in a bowl toss together 3 heads of trimmed and sliced baby Bok Choy with 2 cups shredded red cabbage and half a chopped pineapple. Combine 2 tablespoons cider vinegar and 2 teaspoons packed brown sugar. Toss with slaw mixture; set aside. In a large re-sealable plastic bag combine equal parts brown sugar, all-purpose flour, and jerk seasoning (about 2 teaspoons each.) Add 4 small, skinless, boneless chicken breasts; shake well to coat. Cook in a lightly greased skillet over medium heat for 3-4 minutes per side or until no pink remains (170 degrees F.) Serve over Pineapple Slaw.

Soba Noodle Bowl

2- 14 oz. Cans Reduced Sodium Chicken Broth
1 Cup Water
2 Skinless, Boneless Chicken Breasts
2 Thinly Sliced Carrots
6 oz. Soba Noodles
1 Sliced Jalapeño Pepper
2 Tbsp. Reduced Sodium Soy Sauce
8 oz. Fresh Sugar Snap Peas
Crushed Red Pepper
Snipped Fresh Parsley

In a large saucepan, bring broth and 1 cup of water to a boil. Meanwhile, very thinly slice the chicken; halve any large snap peas. Add chicken, carrots, noodles, jalapeño, and soy sauce to boiling broth mixture. Cover and cook over medium heat for 7 minutes or until chicken is cooked through and noodles are tender. Add peas and cook, covered, 3 minutes more or until peas are just tender. Ladle into serving bowls. Sprinkle with crushed red pepper and parsley, if desired. Makes 4 servings.

Artichoke Flatbread

4 Whole Wheat Flat Breads
Olive Oil
6 Cups Fresh Spinach
6 oz Crumbled Garlic and Herb Goat Cheese
2- 6 oz. Jars Marinated Artichoke Hearts
1 Chopped Tomato

Lightly brush both sides of 4 whole wheat flatbreads with olive oil. Grill directly over medium heat for 2 minutes to toast. Remove from grill. Divide 6 cups fresh spinach, 6 oz. crumbled garlic and herb goat cheese, 2 drained and chopped 6-oz. jars marinated artichoke hearts, and 1 chopped tomato among flatbreads. Grill about 2 minutes more or until bottoms are browned and toppings are heated through. Sprinkle with salt, pepper, and pizza seasoning.

Salmon Burgers

1 lb Fresh Salmon Filet (Skinned)
¾ cup Panko (Japanese Style Bread Crumbs)
2 Green Onions (Thinly Sliced)
2 Tbsp Snipped Fresh Cilantro
2 Tsp Grated Fresh Ginger
1 Clove Garlic (Minced)
2 Eggs (Lightly Beaten)
2 Tbsp Reduced Sodium Soy Sauce
1 Tbsp Lemon Juice
2 Tbsp Vegetable Oil
Wheat Sandwich Buns & Leafy Lettuce

Rinse salmon and pat dry; cut into 1 inch chunks. Place salmon in food processor; cover. Pulse 7 times to coarsely grind (do not over process.) Set aside. In bowl combine panko, green onions, cilantro, ginger, garlic, eggs, soy sauce, and lemon juice. Stir in salmon. Line a tray with parchment paper or foil. Divide salmon into 4 (2/3- cup) mounds on the tray. Shape into 1 inch thick patties. Cover with plastic wrap; refrigerate at least 30 min or up to 8 hours (mixture will be easier to handle after chilling.) Heat oil in large skillet over medium-high heat. Add salmon patties. Cook 4-5 minutes per side or until cooked through (160 deg.) Serve on buns with lettuce.

Wednesday, July 7, 2010

"Legal Weed" is Now Banned

BATON ROUGE, La. (AP) - An herbal mixture called "synthetic marijuana" because it gives a marijuana-like high when smoked is being banned in Louisiana.

For more information on this story, please click on the link below.