Thursday, January 28, 2010

Fiber One Crunchy Fudge Cookies

1 box (1 lb 2.3 oz) Low Fat Fudge Brownie Mix
2 cups Fiber One Cereal
1/3 cup Water
1 Egg
1 Tbsp Vegetable Oil (consider Smart Balance)
2 tsp Vanilla
1/8 tsp Ground Cinnamon
2 Tbsp Dark Chocolate Chips (or semi sweet chocolate chips)

Heat oven to 350 degrees F. Spray cookie sheet with cooking spray. In large bowl, mix all ingredients with a spoon. Drop dough by rounded tablespoonfuls 2 inches apart on cookie sheet. Bake 10-12 minutes until set. Cool 2 minutes; remove from cooking sheet to cooling rack. Cool completely about 30 minutes. Store tightly in covered container. Makes about 3 1/2 dozen.

Monday, January 25, 2010

Turkey Loaf

2 lbs Lean Ground Turkey
3/4 cup Italian Style Seasoned Bread Crumbs
1 cup Ketchup-divided (Consider Low Sodium)
2 Large Eggs
2 Tbsp Brown Mustard
1 tsp Dried Oregano
1 tsp Dried Thyme
1/2 tsp Salt
1/4 tsp Pepper
Cooking Spray

Preheat oven to 400F. Coat 11x9-inch baking dish with cooking spray. In a large bowl, lightly beat the eggs. Add the mustard, oregano, thyme, salt, pepper, and 1/2 cup ketchup; stir. Add the turkey and bread crumbs; mix until combined. Don't overmix or the meatloaf will turn out dry. Transfer the mixture to the baking dish, and form into a 10x5-inch loaf. Spread the remaining ketchup evenly over the top. Bake until meat thermometer inserted into the thickest part of th eloaf registers 165 degreesF, about 45 minutes. Let stand for 5 minutes before serving.

Thursday, January 21, 2010

Chicken Lo Mein with Broccoli and Edamame

4 Boneless, Skinless Chicken Breasts (cut into 1 inch pieces)
4 Tbsp Low Sodium Soy Sauce
4 Tbsp Rice Vinegar
4 tsp Cornstarch + 1 tsp Cornstarch
8-10 oz Linguine (consider whole grain)
2 Tbsp Olive Oil
1-2 Tbsp Toasted Sesame Oil
2 cups Frozen Edamame (shelled and thawed)
2-3 cup Frozen Broccoli Florets (thawed)
1 can Sliced Water Chestnuts (optional)
4 Scallions (sliced)
1 cup Water
1 Low Sodium Chicken Boullion Cube

In small bowl stir together soy sauce, rice vinegar and cornstarch. Add chicken and stir to coat. Cover and chill in refrigerator for 30 minutes. Meanwhile, cook linguine according to package directions using no oil of salt for cooking. Drain when done. Add olive oil and sesame oil to a wok or 12-inch skillet. Preheat over medium-high heat. Add scallions, broccoli, water chestnuts and edamame to skillet. Stir fry for 4-5 minutes until vegetables are crisp-tender. Remove vegetables from skillet. Drain chicken, reserving liquid. Stir-fry chicken for 4-5 minutes until no longer pink. Combine water, boullion and reserved marinade and additional tsp of cornstarch. Mix well and add to cooked chicken. Cook until thick and bubbly. Add drained linguine and cooked vegetables. Stir to coat. Cook at least one minute more until heated through. Makes 4-6 servings.

adapted from a recipe on:

Wednesday, January 20, 2010

Slowcooker Vegetable Minestrone

4 Cups Vegetable Broth or Stock
4 Cups Tomato Juice
1 tsp. Salt
1 Tbsp. Dried Basil Leaves
1/8 tsp. Pepper
2 Carrots (sliced)
2 Stalks Celery (chopped)
1 Onion (chopped)
2 Cloves Garlic (minced)
1 Cup Sliced Mushrooms
2 (14 oz.) Cans Diced Tomatoes (undrained)
1-1/2 Cups Uncooked Rotini Pasta
Parmesan Cheese

Mix all ingredients except pasta and cheese in a 4-5 quart crockpot. Cover crockpot and cook on LOW for 7 to 8 hours until vegetables are tender. Stir in pasta. Cover and cook on HIGH setting for 15-25 minutes until pasta is tender. Sprinkle each serving with freshly grated Parmesan cheese. 12 servings.

Crockpot Chicken and Vegetables

1 (4 lb) Frying Chicken (skin removed)
2 lbs New Red Potatoes (cut in half)
1 lb Baby Carrots
1 Onion (chopped)
3 Cloves Garlic (minced)
1 (14 oz) Can Low Sodium Chicken Broth
1/4 Cup Water
1/4 tsp Pepper
1 tsp Dried Marjoram Leaves
1/4 Cup Flour
1-1/2 Cups Low Fat Sour Cream

Combine all ingredients except sour cream and flour in a 4-5 quart slow cooker. Cover and cook on low for 10-12 hours until chicken is thoroughly cooked and vegetables are tender.
In a small bowl, mix sour cream and flour with a wire whisk. Slowly stir in about 1/4 cup of the hot liquid from the crockpot and blend well. Then add mixture to crockpot and stir. Cook until sauce thickens, about 6-8 minutes. Serve with hot cooked pasta, couscous, or brown rice.

Vegetarian Crockpot Chili

12 oz pkg Frozen Protein Crumbles
2 Onions (chopped)
2 (14 oz.) Cans Diced Tomatoes (undrained)
15 oz. Can Tomato Sauce
1-2 Tbsp. Chili Powder
1 tsp. Ground Cumin
2 (15 oz.) Cans Red Kidney Beans (rinsed and drained)
2 Tbsp. Cornstarch
1/4 Cup Water

Combine all ingredients except cornstarch and water in 3-4 quart slow cooker. Cover and cook on low heat for 7-8 hours until vegetables are tender. Turn heat to high. Mix cornstarch and water until smooth and add to chili, stirring well. Uncover and cook for about 15 minutes, until slightly thickened. 6 servings.

Crockpot Chicken Alfredo

2 lbs. Boneless, Skinless Chicken Thighs (cubed)
2 Onions (chopped)
4 Cloves Garlic (minced)
1 Red Bell Pepper (chopped)
16-oz Jar Four Cheese Alfredo Sauce
4 Cups Frozen Broccoli Florets
9-oz pkg Refrigerated Fettuccine
1/4 Cup Grated Parmesan Cheese

In 4 quart crockpot, place chicken, onions, garlic, and red bell pepper. Pour Alfredo sauce over. Cover crockpot and cook on low for 7-8 hours. Thaw and drain broccoli and add to crockpot along with fettuccine. Stir, cover crockpot, and cook on high for 30-40 minutes, until broccoli is hot and fettuccine is tender. Sprinkle with cheese and serve. 6 servings.

Crockpot Madras Chicken

3 Onions (chopped)
4 Cloves Garlic
4 Apples (peeled and cut into chunks)
1/2 tsp Salt
1-2 Tbsp Curry Powder
1 (8oz) Jar Mango Chutney
3 lbs Boneless Skinless Chicken Thighs
3 Cups Hot Cooked Couscous

Combine all ingredients in a 4-5 quart slow cooker. Cover and cook on low for 7-9 hours until chicken is thoroughly cooked and onions are tender. Stir well and serve over couscous. Serves 6.

Tuesday, January 19, 2010

Garlic Basil Shrimp

6 oz Dried Whole Wheat Fettuccini
2 Tbsp Extra Virgin Olive Oil
1 1/4 lb Frozen Large Shrimp (thawed, peeled, and deveined)
3 Cloves Garlic (minced)
1/8 tsp Crushed Red Pepper Flakes
3/4 cup Dry White Wine
1 1/2 cup Grape Tomatoes (halved)
1/4 cup Finely Chopped Fresh Basil
Salt and Fresh Ground Black Pepper

Cook pasta according to package directions; drain and keep warm. Meanwhile, heat oil in large heavy skillet over medium-high heat until hot but not smoking. Add shrimp; cook 4 minutes, turning once, or until cooked through. With slotted spoon spoon, transfer shrimp to bowl (reserve oil in skillet). Add garlic and red pepper to reserved oil in skillet. Cook until fragrant, about 30 seconds. Add wine and cook over high heat 1-2 minutes, stirring occasionally. Stir in the tomatoes and basil. Season with salt and pepper. Return shrimp to pan and heat through. Serve with fettuccini.

Lemony Scones with Dried Fruit

2 cups All-Purpose Flour (consider Whole Wheat Flour)
2 tsp Baking Powder
1/2 tsp Baking Soda
1/4 tsp Salt
1/2 cup Butter (consider Smart Balance)
1 Egg (lightly beaten)
8 oz carton Light Sour Cream
1/4 cup Sugar
1 tsp Finely Shredded Lemon Peel
2/3 cup Chopped Dried Apricots
2/3 cup Chopped Prunes
*can substitute for different dried fruits

Preheat oven to 375F. Lightly grease large baking sheet; set aside. In medium bowl stir together flour, baking powder, baking soda, and salt. Cut in butter until mixture resembles coarse crumbs. In small bowl combine egg, sour cream, sugar and lemon peel. Add egg mixture to flour mixture; stir just until moistened. Stir in dried fruit. Using large spoon, drop dough into 16-18 mounds onto prepared baking sheet. Bake for 18-20 minutes or until golden and toothpick inserted in center comes out clean. Serve warm.

Zesty Three Beans Salad

2 cups Frozen Edamame (shelled)
15 oz can Red Kidney Beans (rinsed and drained)
15 oz can Garbanzo Beans (chickpeas-rinsed and drained)
1/2 cup Thinly Sliced Red Onion
1/2 cup Fresh Snipped Cilantro
1/4 cup Extra Virgin Olive Oil
1 tsp Finely Shredded Lime Peel
1/4 cup Lime Juice
1/2 tsp Salt

Cook edamame according to package directions; drain in colander. Rinse with cold water and drain again. In large bowl combine edamame, kidney beans, garbanzo beans, red onion and cilantro. In small bowl whisk together oil, lime peel, lime juice and salt. Pour lime mixture over bean mixture; toss gently to coat. Serve immediately or cover and chill for up to 24 hours. Stir well before serving.

Beef and Bulgur Soup with Chickpeas

2 Tbsp. Olive Oil
1 tsp Cumin Seed
1 tsp Salt
1 tsp Garam Marsala
1/2 tsp Ground Ginger
2 Cloves Garlic (minced)
1/2 tsp Ground Tumeric
1/4-1/2 tsp Cayenne Pepper
1 lb Beef Stew Meat (cut into 1-inch pieces)
3 Medium Onions (chopped)
3-14oz Cans Low Sodium Beef Broth
1-14.5oz Can No Salt Added Stewed Tomatoes (undrained and cut-up)
1-15oz Can Garbanzo Beans (chickpeas-rinsed and drained)
1 cup Bulgar, Cracked Wheat, or Quick Cooking Barley
2 Medium Carrots (thinly sliced)
3 Tbsp Snipped Fresh Parsley

In a 5-6 quart Dutch oven heat oil over medium heat. Add cumin seeds; cook and stir for 10 seconds. Add salt, garam marsala, ginger, garlic, tumeric, and cayenne pepper; cook and stir for 15 seconds (watch closely to avoid burning). Add half of the meat and half on the onions; cook and stir until meat in browned. Remove from Dutch oven. Repeat with remaining meat and onions, adding more oil if needed. Return all the meat and onions to Dutch oven. Stir in broth and undrained tomatoes. bring to a boil; reduce heat. Simmer, covered, for 45 minutes, stirring occasionally. Stir in beans, bulgar and carrots. Return to a boil; reduce heat. Simmer covered for 20-25 minutes more until meat, vegetables and bulgar are tender, stirring occasionally. Before serving, stir in parsley. Makes 8 servings.

Thursday, January 14, 2010

Lemon-Yogurt Snack Cake

1 1/2 cup All Purpose Flour
3 Tbsp Cornmeal
1 tsp Baking Powder
1/4 tsp Baking Soda
1/2 tsp Salt
2 tsp Poppy Seeds
3/4 cup Sugar
1 Tbsp Grated Lemon Zest
1/4 cup Fresh Lemon Juice
3/4 cup Plain Lowfat Yogurt
1/3 cup Vegetable Oil (consider Smart Balance)
1 Large Egg
1/2 tsp Vanilla Extract

Preheat oven to 350F and grease a 9x5-inch loaf pan. In a bowl, sift together flour, cornmeal, baking powder, baking soda and salt. Stir in poppy seeds. In second bowl, whisk together sugar, lemon zest and juice, yogurt, oil, egg and vanilla. Stir flour mixture into yogurt mixture until just combined. Pour batter into prepared pan and bake for 45-50 minutes, or until tester inserted into center of cake comes out clean. Transfer cake to a wire rack and let cool 10 minutes, then turn out of pan onto rack and let cool completely.

Corn and Black Bean Quesadillas

1- 15.5oz Can Black Beans (rinsed and drained)
1 1/2 cup Frozen Corn Kernels (thawed)
1 Tbsp Canola Oil (consider Smart Balance)
1 Small Onion (chopped)
1 Jalapeno (seeded and finely chopped)
2 Garlic Cloves (minced)
6 oz Pepper Jack Cheese (shredded)
Salt and Pepper
8-8inch Flour Tortillas (consider Mission Carb Balance)

In a bowl, coarsely mashed beans with potato masher. Warm a large skillet over med-high heat; add corn and cook for 3-4 minutes, strirring occasionally, until corn begins to brown. Add corn to bowl with beans. In same skillet, warm oil. Add onion and jalapeno and saute for 2 minutes. Add garlic and saute 1 minute longer. Stir mixture into bowl with beans and corn. Let mixture cool to room temperature, about 10 minutes. When cool, stir in cheese and season with salt and pepper. Preheat oven to 200F. Spread a tortilla out on a work surface and spread a 1/2 cup portion of bean mixture over half. Fold tortilla in half. Repeat with remaining tortillas and bean mixture. Warm a skillet over med-high heat. Cook as many tortialls as fit in the skillet, 3 minutes, then flip quesadillas and cook until golden brown and crispy and cheese is melting, 2-3 minutes longer. Place quesadillas on a baking sheet and keep warm in oven while you cook the remaining quesadillas. Cut into wedges and serve with a side of salsa or pico de gallo.

Saturday, January 9, 2010

Roasted Shrimp with Tomatoes

2- 14.5oz cans Diced Tomatoes
2 Tbsp Extra Virgin Olive Oil
2 Cloves Garlic, minced
Salt and Pepper
1 1/2 lb Medium Shrimp, peeled and deveined
1 tsp Dried Oregano
4 oz Crumbled Goat Cheese

Preheat oven to 450 degrees. Drain tomatoes, reserving 1/2 cup juice. Combine tomatoes, reserved juice, oil and garlic in 8-inch square glass baking dish. Season with Salt and Pepper. Bake until tomatoes are bubbling, about 15 minutes. Stir shrimp and oregano into tomatoes. Sprinkle goat cheese on top. Return to oven and bake until shrimp are cooked through, about 10 minutes. Serve immediately.

Chicken, Snow Pea and Cashew Fried Rice

1 lb Boneless, Skinless Chicken Breasts, sliced thin
1/4 cup Teriyaki Sauce
3 Tbsp Extra Virgin Olive Oil
3 Scallions, finely chopped
2 Cloves Garlic, finely chopped
1 Tbsp Fresh Ginger, finely chopped
8 oz Snow Peas, trimmed
1/4 cup Low-Sodium Chicken Broth
4 cups Cooked Brown or White Rice
2-3 Tbsp Chopped Roasted Cashews

Combine chicken and 2 Tbsp teriyaki sauce in bowl and set aside. Warm 1 1/2 Tbsp olive oil in a wok or non-stick skillet over high heat. Add chicken and cook, stirring, until no longer pink, about 3-5 minutes. Transfer to clean bowl. Add scallions, garlic, ginger and remaining oil to wok or skillet and cook, stirring until fragrant, about 1 minute. Add snow peas and chicken broth, cover and cook until tender, 2-3 minutes. Stir in rice, chicken and remaining 2 Tbsp teriyaki sauce and cook, strring, until rice is heated through, 1-2 minutes. Sprinkle cashews on top and serve immediately.

Chinese Pepper Steak

1 1/2 lb Sirloin Steak
1/2 cup Low Sodium Soy Sauce
1 tsp. Sugar
2 Large Tomatoes (optional)
1/2 tsp Ground Ginger
1 Large Green Pepper
1 Large Red Pepper
1/2 Small Sweet Onion
1/4 cup Extra Virgin Olive Oil
1-2 tsp Chopped Garlic
2 Tbsp Corn Starch
1 Tbsp Low Sodium Soy Sauce

Slice beef into very thin strips. Pour 1/2 cup soy sauce and sugar over meat and marinade for 1/2 hour. Meanwhile, slice peppers into thin strips and tomatoes (optional) into cubes. Once marinade is complete, heat oil in skillet and add garlic and ginger. Heat for 1 minute. Then add meat and its marinade and saute for 6 minutes. Add tomatoes, onion and peppers and saute for another 3-5 minutes. Add cornstarch mixed with 1 Tbsp soy sauce to skillet. Gentle stir for another minute or so. Serve over brown rice or chinese noodles.