Artichoke Stew

January 13, 2012 admin Leave a comment

Do you LOVE artichokes? Then this is for you !! This is a great hearty dish with lots of flavor. Serve next to some broiled chicken sausage for a great healthy meal.

4 servings
152 calories per serving

2 t oil
1 onion, finely chopped
2 cloves garlic, minced
2 large carrots, halved lengthwise and thinly sliced
2 oz. ham, thinly sliced
2 9 oz. packages frozen artichoke hearts (or canned in water, drained well)
½ c white wine or chicken broth
2/3 c chicken broth
½ t basil or thyme flakes
Salt and pepper to taste
¼ c chopped parsley
2 t buttery spread

Heat the oil in a skillet on medium heat and sauté the onion and garlic for 7 minutes. If they start to dry up, add a T or so of hot water. Add the carrots and ham and cook another 4 minutes. Stir in the artichokes and cook another 3 minutes then add the wine and bring to a boil and cook 4 minutes or until the liquid is reduced by half. Then add the broth, thyme, pepper and salt and return to a boil then reduce heat to a simmer and cook 10 minutes or until the artichokes are tender. Add the parsley and butter at the end just before serving.

Dinner, Sides, Vegetables

Winter Salad

January 11, 2012 admin Leave a comment

This warm potato salad adds brussel sprouts, apple and a horseradish/mustard dressing. It turns out a robust side that is a welcome change to the typical brussel sprout preparations.

4 servings
151 calories per serving

½ lb. small red potatoes, quartered
10 oz. Brussel sprouts, quartered
1 red apple in ½ inch chunks
2 stalks celery, thinly sliced
3 scallions, thinly sliced
½ c apple juice
1/3 c white vinegar
2 T flour
1 T brown mustard
1 T white horseradish
1 t oil
½ t salt

Fill a large pot with water and bring to a boil and cook potatoes 5 minutes then add the sprouts and cook another 5-8 minutes or until the sprouts are firm but tender. Drain and place in a bowl with the apple, celery and scallions. In a small pan whisk the juice, vinegar, flour, mustard, horseradish, oil and salt and bring to a simmer and then cook 2 minutes on low heat. Pour over the other ingredients and toss well. Serve warm or at room temperature.

Dinner, Sides

Rice Pilaf

January 9, 2012 admin Leave a comment

This rice dish adds in veggies and lots of extra flavor from the shallots and garlic – this is definitely not your boring rice side dish !

4 servings
167 calories per serving

½ c finely chopped shallots
½ c sliced mushrooms
¼ c chopped celery
1 clove garlic, minced
1 T butter
¾ c long grain rice
1 ½ t chicken or beef bouillon powder
¼ t pepper
½ t salt
1 ½ c water
2 slices bacon, cooked, drained and crumbled

Melt butter in a pan. Cook shallot, mushrooms, celery and garlic until tender. Stir in rice, flavoring, salt and pepper and water and bring to a boil, then reduce heat., cover and simmer 15 minutes or until liquid is absorbed. Stir in bacon just before serving.

Lunch, Pork, Sandwiches

Open Faced Ham and Brie

January 8, 2012 admin Leave a comment

I was tempted to leave off the spinach on this one so I could get more brie flavor – I LOVE cheese 😉 But I didn’t and I’m glad I kept it on – it was a nice contrast to the cheesy goodness and embellished it rather than taking away from it. This goes together in 5 minutes and is a nice change from a boring old ham and cheese sandwich.

1 serving
364 calories per serving

2 slices 45 calorie wheat bread
I Can’t Believe It’s Not Butter spray
¼ t garlic powder
Pam
2 oz. brie
4 thin slices deli ham (Oscar Mayer makes a great pre-packaged deli ham)
½ c spinach leaves
1 T fat free balsamic vinaigrette dressing

Spray outside of each slices of bread with butter spray and sprinkle with garlic powder. Place buttered side down in a hot skillet sprayed with Pam. Top with cheese and cook a few moments to get the cheese all melty. Top with ham. Remove from heat and layer on the spinach leaves and sprinkle with dressing. Serve open faced.

Dessert, Kid Friendly

Gingerbread Cupcakes

January 6, 2012 admin Leave a comment

Just the perfect little spice cake with a great ginger icing to top it all off. These are sooooo tasty !

12 servings
160 calories per serving

1 1/3 c flour
1 T ground ginger
1 t dry mustard
1 t baking soda
½ t cinnamon
¼ t salt
1/8 t ground cloves
½ c packed Splenda Brown Sugar Blend
¼ c molasses
3 T vegetable oil
2 egg whites
½ c low fat buttermilk
2 inch piece of fresh ginger (to make 2 t worth of juice)
½ c confectioner’s sugar
Pam

Preheat oven t 350 degrees. Spray a cupcake pan with Pam. On a sheet of wax paper combine flour, ginger, mustard, baking soda, cinnamon, salt and cloves. Beat brown sugar and molasses and oil and once combined add the egg whites one at a time and beat until light and fluffy, about 1 minute. Alternately fold the flour mix and the buttermilk into the sugar mix beginning and ending with the flour. Spoon into the cupcake pan and bake 20 minutes or until a tester inserted in the center comes out clean. Cool in the pan.

Grate the ginger finely and squeeze to extract 2 t of juice. Combine juice with confectioner’s sugar and spread on the top of the cupcakes. (if too dry, add a t of more of water)

Dinner, Italian, Kid Friendly, Pasta

Pasta and Cece Beans

January 5, 2012 admin Leave a comment

Cece Beans is just the Italian name for Chick Peas or what the Spanish call Garbanzo Beans – all the same thing 🙂 They are a great source of fiber, healthy and a great addition to many meals. This dish is somewhere between a soup and a pasta tossed with veggies – I guess it is like a gruel, though that has a negative connotation and there is NOTHING negative about this dish. It’s healthy, filling, has super flavor and is one of the best dishes I’ve made in a while !

6 servings
316 calories per serving

1 T olive oil
1 c chopped onion
2 c sliced leek
1 t rosemary flakes
2 cloves garlic, minced
28 oz. can diced tomatoes, undrained
2 c water
4 c vegetable broth
Salt and pepper to taste
1 t garlic powder
¼ – 1 t red pepper flakes (depending on how spicy you like it)
14 oz. cece beans, undrained
1 c diced zucchini
1/2 c frozen petite green peas
1/2 c frozen baby lima beans
1/2 c frozen green beans
2/3 c uncooked orzo
2 T chopped parsley
1/4 t pepper
2 T pesto (available in the refrigerated section of your market)
2 T grated Parmesan cheese

Heat oil in a Dutch oven and cook onion, leak, rosemary and garlic 10 minutes. Add tomato, water, broth, spices, salt and pepper and ceces and bring to a boil. Cover and reduce heat and simmer ½ hour then add zucchini, peas and beans. Bring to a boil then reduce heat and simmer 10 minutes. Bring back to a boil then stir in pasta and parsley and cook 8 minutes at a low boil. Spoon into bowls and top with 1 t pesto and 1 t parmesan.

Lunch, Sides

Lentil Stew with Carmamelized Onions

January 4, 2012 admin Leave a comment

I love lentils in soup. This recipe uses them in a super savory stew with enormous flavor. Try serving as a lunch or as a side to a fish or chicken dinner.

4 servings
229 calories per serving

1 T oil
1 onion, thinly sliced
2 15 oz. cans lentils, rinsed and drained
2 ¼ c chicken broth
Salt and pepper to taste
½ t garlic powder
½ t garlic flakes
¼ c plain low fat yogurt
1 T chopped parsley
½ T chopped chives
1 T chopped cilantro

Heat oil and add onion. Cook 15 minutes or until soft and golden. Add some very hot water a tablespoon at a time if the onions start to dry out. Add broth and lentils, season with garlic powder, garlic flakes, salt and pepper, and bring to a boil. Then reduce to a simmer and cook ten minutes. Half way through, smash some lentils against the side of the pan with a wooden spoon to make the broth thicker. Serve with fresh herbs and yogurt on top.

Chicken, Dinner, Kid Friendly

Chicken Hash

January 3, 2012 admin Leave a comment

Simple ingredients combined to make a perfect complete meal – chicken, potatoes, spinach and a few other yummy things.

4 servings
295 calories per serving

2 6 oz. chicken breasts (bone in)
2 t oil
Salt and pepper to taste
2 T fresh thyme leaves
1 ½ lb. Yukon Gold potatoes, in ¼ inch pieces
2 large shallots, diced
2 garlic cloves, minced
2 T water
½ lb. spinach, chopped
Fresh lemon juice

Preheat oven to 450 degrees. Put chicken in a baking dish and drizzle with 2 t oil and season with salt and pepper and thyme. Roast 35 minutes or until done. Cut meat into bite sized pieces. Bring potatoes to a boil in salted water and cook 15 minutes or until tender. Heat 4 t oil in a skillet and cook shallots 3 minutes then add garlic and cook another 30 seconds. Add potatoes and cook 7 minutes or until browned. Then mix in chicken and spinach and cook 2 minutes. Remove from heat and sprinkle with salt, pepper and some fresh lemon juice.

MUFAs, Snacks

Chipotle Nuts

January 2, 2012 admin Leave a comment

The whole kitchen smelled just glorious as these were roasting. The orange flavor is very subtle, the chipotle just hot enough and these disappeared very quickly !

Makes 2 ½ cups – 1 serving = 2 tablespoons
91 calories per serving

1 T grated orange rind
1 T orange juice
1 egg white
2 c mixed nuts (pecan halves, whole almonds, walnuts, whatever you have around the house!)
1 T brown sugar
1 T Kosher salt
1/2 t ground chipotle chile pepper
Pam
1/2 c sweetened dried cranberries
1 t Kosher salt

Preheat oven to 250 degrees. Mix orange rind, orange juice and egg then stir in nuts. Mix sugar, salt and pepper and add to the nuts and mix well. Spread on a cookie sheet spray with Pam and bake 1 hours stirring occasionally. Sprinkle with another teaspoon of salt and mix then cool. When cool, mix in the cranberries.

Beef, Dinner

Peppered Filets with Sauteed Spinach

January 1, 2012 admin Leave a comment

Tender filets in a bourbon cream sauce … to die for !

2 servings
287 calories per serving

Beef:
2 4 oz. filet mignons
¼ t kosher salt
½ t cracked black peppercorns
2 t oil
2 T bourbon
¼ c beef broth
1 T shallots, minced
2 T half and half

Spinach:
½ t oil
½ c grape tomatoes, halved
1 t garlic clove, minced
6 c fresh spinach
1 t lemon juice
1/8 t kosher salt
1/8 t black pepper

Season filets with ¼ t salt and press the peppercorns into one side of each filet. Heat oil in a skillet and add filets. Cook 6-7 minutes per side then remove from pan and keep warm. Remove pan from heat and add bourbon – be very careful –the alcohol will ignite and burn off in this step… return to heat and burn off alcohol then simmer until sauce is reduced by half then add the half and half. Heat ½ t oil and sauté tomatoes and garlic for a few minutes and then add spinach and sauté for 2 minutes. Season with juice, salt and pepper. Plate steak with sauce over top and the spinach on the side.