Recipes
Posted by Eunice / Monday, June 20th, 2011
SW BBQ Chicken Quesadilla
Servers: 1 (entire quesadilla)
273 calories
8.75 g. fat
935 mg. sodium
29 g. carbs
13 g. fiber
6.5 g. sugars
32 g. protein
INGREDIENTS
1 T. barbecue sauce with about 45 calories per 2T- serving
1 wedge The Laughing Cow Light Original Swiss cheese
1 La Tortilla Factory Smart & Delicious Low Carb/High Fiber Large Tortilla
2 oz. cooked skinless lean chicken breast, chopped or shredded
1 T canned black beans, rinsed and drained
1 T corn kernels, thawed from frozen
2 T shredded reduced-fat Mexican-blend cheese
1 T chopped scallions
Optional dips: salsa, fat-free ranch dressing, additional barbecue sauce
DIRECTIONS
In a small bowl, mix barbecue sauce and cheese wedge until blended. Lay tortilla flat and spread barbecue-cheese mixture on one half of the upward-facing side. Top mixture on that half with remaining ingredients and set aside.
Spray a grill or grill pan with nonstick spray and bring to medium-high heat. Place the half-loaded tortilla flat on the grill or grill pan, and cook for 2 minutes. Using a spatula, carefully fold the plain half of the tortilla over the filling and press down lightly to seal. Carefully flip and grill for 3 more minutes, or until both sides are crispy.
Once cool enough to handle, slice into wedges. If you like, dunk in salsa, ranch dressing, or additional barbecue sauce. Enjoy!
(July 2011)
Posted by Eunice / Tuesday, May 24th, 2011
Serves: 4
Preparation: 30 minutes
Calories: 239
Protein: 26 g
Fat: 9 g
INGREDIENTS
12 jumbo shrimp, peeled and deveined, tails left on
2 T lemon juice
1/4 tsp. salt
1 T extra-virgin olive oil
1 medium bulb fennel, cored and finely chopped
5 scallions, thinly sliced
1 small chili pepper, such as jalapeño or serrano, seeded and minced
1/2 c. Chardonnay, preferably Greek
1/2 c. crumbled feta cheese, preferably Greek
Freshly ground pepper
PREPARATION
1. Toss the shrimp with 1 tablespoon lemon juice in a medium bowl and sprinkle with salt.
2. Heat oil in a large skillet, and apply medium heat. Add fennel, scallions and chili pepper. Begin cooking. Stir until soft and beginning to brown, 3 to 5 minutes. Pour in wine. Continue cooking and stirring for 1 minute. Place the shrimp on top of the fennel mixture, cover and cook until the shrimp are pink and just cooked through, 3 to 4 minutes.
3. Transfer the shrimp to a plate. Add 1 tablespoon lemon juice, feta and pepper to the pan. Stir until the cheese begins to melt, about 1 minute. Serve the shrimp on top of the fennel mixture.
(June 2011)
Posted by Eunice / Monday, March 21st, 2011
Serves: 2
Serving Size: 1/2 of recipe (about 1 cup)
Calories: 177
Fat: 10.75g
Sodium: 490mg
Carbs: 13g
Fiber: 4.75g
Sugars: 1.5g
Protein: 8g
INGREDIENTS
1 c. fresh basil leaves
1/4 c. fat-free ricotta cheese
2 T. reduced-fat Parmesan-style grated topping
2 T. pine nuts
1 tsp. olive oil
1 tsp. chopped garlic
1/4 tsp. salt, or more to taste
1/4 tsp. black pepper, or more to taste
2 packages House Foods Tofu Shirataki Spaghetti-Shaped Noodle Substitute
DIRECTIONS
To make the pesto sauce, place all ingredients except noodles in a small blender or food processor, and blend/process until a smooth paste forms. Set aside.
Use a strainer to rinse and drain noodles well. Pat dry. Cut noodles up a bit, using kitchen shears if you have them.
(April 2011)
Posted by Eunice / Friday, February 18th, 2011
Serves: 4
Preparation: 25 minutes
Calories: 312
Fat: 8.8 grams
Sodium: 194 milligrams
INGREDIENTS
½ c. whole grain brown rice
½ c. pearl barley
1 T olive oil
1 small chopped onion
2 minced garlic cloves
Pinch of crushed red pepper flakes, salt and ground black pepper
2 ½ c. low-sodium chicken broth
1 lb. trimmed asparagus, cut into 3 c. of 1-inch pieces
6 oz. cremini mushrooms, cut into 2 c. of quartered pieces
2 oz. low-fat cream cheese
1 T grated Parmesan cheese
2 T fresh chives, chopped
½ tsp. grated lemon zest
PREPARATION
1. Bring a large pot of salted water to boil, and then add rice and barley. Cook until grains are al dente, approximately 15 minutes. Drain well.
2. Heat olive oil in a large skillet on medium. Add the chopped onion, minced garlic, red pepper, salt and black pepper. Cook until the onions are tender and starting to brown, approximately five minutes. Then stir in the drained rice and barley and add two cups of chicken broth. Cover the skillet and cook until the grain mixture is tender, between six to eight minutes.
3. Stir in the cut asparagus and mushrooms, cover again and proceed to cook until the vegetables are tender. This should take another eight to 10 minutes. Then remove from heat and stir in the remaining ½ of chicken broth, cream cheese and Parmesan cheese until it’s all melted and creamy. To top it off, add the chives and lemon zest.
(March 2011)
Cheese & Spinach Stuffed Portobellos
Posted by The Editorial Desk / Monday, January 24th, 2011
This is a vegetarian lasagna filling, nestled into a roasted portobello mushroom cap. This recipe works best for very big portobello mushroom caps (more room for the delicious filling). Serve with a mixed salad and a whole-wheat dinner roll or spaghetti with marinara sauce.
Serves: 4
Preparation: 20 minutes
Calories: 201
Fat: 10 grams
Protein: 14 grams
Sodium: 680 milligrams
INGREDIENTS
4 large portobello mushroom caps
1/4 tsp salt
1/4 tsp freshly ground pepper, divided
1 cup part-skim ricotta cheese
1 cup finely chopped fresh spinach
1/2 cup finely shredded Parmesan cheese, divided
2 T finely chopped kalamata olives
1/2 tsp Italian seasoning
3/4 cup prepared marinara sauce
PREPARATION
Preheat oven to 450 degrees F. Coat a rimmed baking sheet with cooking spray.
Place mushroom caps, gill-side up, on the prepared pan. Sprinkle with salt and 1/8 teaspoon pepper. Roast until tender, 20 to 25 minutes.
Meanwhile, mash ricotta, spinach, ¼ cup Parmesan, olives, Italian seasoning and the remaining 1/8 teaspoon pepper in a medium bowl. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 ½ minutes.
When the mushrooms are tender, carefully pour out any liquid that has accumulated in the caps. Return the caps to the pan, gill-side up. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining ¼ cup Parmesan. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.
Nutrition
Per serving: 201 calories; 10 g fat (5 g sat, 4 g mono); 28 mg cholesterol; 13 g carbohydrates; 14 g protein; 2 g fiber; 680 mg sodium; 677 mg potassium.
Nutrition Bonus:
Calcium (31% daily value), Vitamin A (25% dv), Potassium (19% dv)
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 medium-fat meat, 1 fat
www.eatingwell.com/recipes/cheese_spinach_stuffed_portobellos.html
Pumpkin Chocolate Chip Muffins
Posted by The Editorial Desk / Thursday, December 30th, 2010
Servings per recipe: 12
Preparation: 45 minutes
Calories: 197
Fat: 7.7 grams
Protein: 3.1 grams
Sodium: 181 milligrams
INGREDIENTS
3/4 cup of white sugar
1/4 cup of vegetable oil
2 eggs
3/4 cup of canned pumpkin
1/4 cup of water
1 ½ cups of all-purpose flour
3/4 teaspoon of baking powder
1/2 teaspoon of baking soda
1/4 teaspoon of ground cloves
1/2 teaspoon of ground cinnamon
1/4 teaspoon of salt
1/4 teaspoon of ground nutmeg
1/2 cup of semisweet chocolate chips
PREPARATION
Preheat the oven at 400 degrees. Grease and flour muffin pan (paper liners work too).
Mix sugar, oil and eggs, then add pumpkin and water.
In a different bowl, mix the baking flour, baking powder, baking soda, spices and salt. Then add the wet mixture and the chocolate chips. Mix well.
Fill muffin cups 2/3 of the way full with batter. Bake in oven for 20-25 minutes. Serve with coffee or hot chocolate!
Cashew Noodles with Tofu and Broccoli
Posted by The Editorial Desk / Tuesday, December 28th, 2010
Serves: 4
Preparation: 20 minutes
Calories: 480
Fat: 13 grams
Sodium: 600 milligrams
INGREDIENTS
1 large head of organic broccoli (stemmed and cut into small florets)
¾ lb enriched egg noodles
3 tablespoons of prepared ginger soy vinaigrette
¼ cup of roasted, unsalted cashews
1 8-ounce package of Thai or Teriyaki baked tofu (cut into 1-inch cubes)
** other proteins can be substituted as desired
PREPARATION
Boil a large pot of salted water, add broccoli and cook until al dente, about three to four minutes. Remove the broccoli and put it aside.
Bring the water to a boil again and add the noodles. Cook until al dente, about seven to eight minutes, then drain well.
Combine vinaigrette, cashews and a half-cup of water in the blender and puree until smooth.
Return noodles and broccoli to the pot, along with cashew mixture and tofu. Cook over medium heat while gently tossing, until it is heated through, another one to two minutes. Dish it out and enjoy!
(December 2010)
Raw Kale Salad with Citrus-Garlic Dressing
Posted by The Editorial Desk / Monday, December 28th, 2009
Rhea Yablon Kennedy, Creator of www.youaredelicious.net
Serves: 4
Preparation: 25 minutes
Calories: 210
Fat: 4.4 grams
Sodium: 300-600 milligrams
Brighten up your winter cuisine with a colorful salad that packs a powerful nutrition punch. Filled with oranges, pomegranate seeds and garlic, the Raw Kale Salad is much more than a taste bud tempter. We all know the benefits of Vitamin C, but local foodie Rhea Yablon Kennedy emphasizes the additional health benefits of her dish: “Pomegranates are famous for their free radical-fighting polyphenols, and raw garlic can help fight winter colds with its antimicrobial properties.”
INGREDIENTS
2 oranges, sectioned, juice from centers reserved
1 small bunch fresh kale, any variety, washed and chopped (about 3 cups)
1 small pomegranate or 1 cup pomegranate seeds (optional)
Citric-Garlic Dressing
3-4 medium cloves garlic, peeled
2 tablespoons extra virgin olive oil
Juice squeezed from 1 or 2 of the sectioned oranges or 1 tablespoon lemon juice
1/2-1 teaspoon sea salt
PREPARATION
Using a sharp paring knife, section the oranges by slicing off the peel and then cutting out each section. Squeeze the juice from the remaining part of the orange, if desired, and reserve. In a food processor or blender, combine the garlic, olive oil, orange juice or lemon juice, and salt. Process until pureed.
At least 30 minutes before serving (or up to one day ahead), combine the kale and dressing in a large mixing bowl and toss well. When ready to serve, add the orange sections and pomegranate seeds, if desired, and toss gently to combine. Serve chilled or at room temperature.