Recipe's and stuff

Chicken & Gorgonzola Pizza

2009-02-01T17:52:00.004-05:00

chicken, Gorgonzola cheese, spinach, mushrooms and tomatoes on a whole wheat crust.

12.99 + tax and tip =16.75.

Scrape the bottom of your shoe and throw it on a piece of toast. It'll taste better.

Braised Chicken Thighs with Button Mushrooms

2009-01-29T21:29:00.003-05:00

Braised Chicken Thighs with Button Mushrooms

Ingredients

* 1 tablespoon olive oil
* 6 chicken thighs
* 1/2 teaspoon salt
* 1/2 teaspoon black pepper
* 2 tablespoons butter
* 16 ounces button mushrooms, thinly sliced
* 1 cup sliced yellow onion
* 1 tablespoon minced garlic
* 2 tablespoons all-purpose flour
* 2 tablespoons tomato paste
* 2 cups dark chicken stock
* 2 tablespoons coarsely chopped fresh rosemary leaves
* 4 cups steamed brown rice pilaf
* 2 tablespoons chopped fresh parsley leaves
Essence

* 2 1/2 tablespoons paprika
* 2 tablespoons salt
* 2 tablespoons garlic powder
* 1 tablespoon black pepper
* 1 tablespoon onion powder
* 1 tablespoon cayenne pepper
* 1 tablespoon dried oregano
* 1 tablespoon dried thyme

Directions

Set a 10-inch, straight-sided saute pan over medium-high heat and add the oil. Season the chicken thighs with the Essence, salt and pepper.
Place the chicken, skin side down in the pan and sear until golden brown, about 3 to 4 minutes. Turn the chicken over and sear on the second side for another 3 to 4 minutes.
Remove the chicken from the pan and add the butter and mushrooms. Saute the mushrooms, stirring occasionally, until browned and most of the liquid has evaporated, about 4 to 5 minutes.
Add the onions and garlic to the pan and saute for 3 to 4 minutes. Sprinkle the flour into the pan and cook, stirring often to make a light brown roux, about 4 to 5 minutes.
Add the tomato paste, stock and rosemary to the pan, bring to a boil and reduce to a simmer.
Return the chicken to the pan, skin side down and cook the chicken for 30 minutes. Turn the chicken over and cook until the meat is very tender, about 30 minutes. Serve the chicken over rice and garnish with the chopped parsley.

GORGONZOLA-STUFFED BURGERS WITH CUCUMBER-YOGURT SAUCE

2009-01-05T19:02:00.002-05:00

Serves 4

Prep time: 10 minutes

Cook time: 10-12 minutes

Cooking spray 1 pound extra-lean ground sirloin

1/2 teaspoon salt

1/4 teaspoon ground black pepper

4 1-inch cubes Gorgonzola or any blue cheese (about 4 ounces total)

1 cup plain nonfat yogurt

1/4 cup shredded cucumber

2 teaspoons chopped fresh dill

1 teaspoon Dijon mustard

1 teaspoon garlic powder

4 whole-wheat rolls

1. Coat a large grill pan or griddle with cooking spray and set over medium heat.

2. In a large bowl, combine sirloin, salt and black pepper. Shape mixture into 4 equal balls. Press 1 cube of Gorgonzola cheese into the center of each ball, covering cheese completely with meat. Shape balls into patties, each about 1 inch thick.

3. Add burgers to hot pan and cook 5-6 minutes per side, until cooked through (less for medium-rare meat).

4. Meanwhile, mix next 5 ingredients well in a small bowl. Place burgers on rolls and spoon 2 tablespoons yogurt sauce over each burger. Serve remaining sauce on the side.

Nutrition score per serving (1 burger, 1/4 cup yogurt sauce): 292 calories, 30% fat (10 g; 4.6 g saturated), 36% carbs (28 g), 34% protein (26 g), 3 g fiber, 210 mg calcium, 2.5 mg iron, 595 mg sodium.

America's Best and Worst Burgers

2008-12-18T17:06:00.002-05:00

The burger industry in America is looking more and more like an arms race these days. Every few months, we watch in horror as another bacon-enhanced, cheese-embalmed, ranch-riddled weapon of mass inflation hits menu boards at the country’s largest restaurant chains.

The Baconator, the Monster Thickburger, the FlameThrower — they sound like weapons, not something you’d order for dinner.

What makes our hamburger habit particularly scary is the Super Size Phenomenon, which for years has been mutating our burgers into double burgers and our double burgers into 1,250-calorie Triple Whoppers with Cheese.

A 1957 burger contained little more than one ounce of meat, but by 1997 that same meat wad had grown to six ounces. Stack one of the bloated burgers out there next to a beverage like those among these unhealthiest drinks in America and you’re risking two days' worth of calories in a single, misguided meal.

Each year Americans eat about 40 billion burgers, which means that each of us downs nearly 150 of them. Choose better burgers, and you can save 10 or 15 pounds over the course of a year.

To get you started on your own burger war, we’ve compiled a list of the seven greasiest patties ever to be sandwiched between two buns. But because we understand you still need your burger fix, we’ve thrown in five of our favorites that you can eat with relative impunity (along with a delicious burger recipe at the end of this post).

Chili’s Smokehouse Bacon Triple-The-Cheese Big Mouth Burger with Jalapeno Ranch Dressing
2,040 calories
150 g fat (53 g saturated)
110 g protein
4,900 mg sodium

You know this burger's in trouble when it takes more than 20 syllables just to identify it. If you think the name’s a mouthful, just wait until the burger hits the table. You’ll be face to face with two-and-a-half day’s worth of fat — a full third of which is saturated. To do that much damage with roasted sirloin, you’d have to eat about eight 6-ounce steaks. It’s nearly three days’ worth of saturated fat.

T.G.I. Friday’s Cheesy Bacon Cheeseburger
1,590 calories
unknown g fat
unknown mg sodium

Although Friday’s is mum on the fat and sodium, it takes only one number to realize that this burger suffers from bigger-is-better syndrome. T.G.I. Friday's average burger has 1,250 calories, and their appetizers are some of the toughest in the country to swallow, calorie-wise, as we've shown with this America’s worst appetizers list.

Red Robbin A.1. Peppercorn Burger
1,440 calories
97 g fat

There’s hardly a burger on Red Robin’s menu that contains fewer than a thousand calories. What pushes this particular burger to the position of worst — aside from the gratuitous use of cheese and bacon — is the bed of fried onion straws wedged between patty and bun. Now we’re beginning to understand why, while researching the story 16 Secrets the Restaurant Industry Doesn’t Want You to Know, it may have taken Red Robin so long to come clean about the impact of its burgers.

Denny’s Double Cheeseburger
1,540 calories
116 g fat (52 g saturated, 7 g trans)
3,880 mg sodium

Add this to our ever-expanding list of the Trans-Fattiest Foods in America. (This burger has more than three days' worth of the stuff.) In fact, with as much saturated fat as 52 strips of bacon and more sodium than 21 small bags of Lay’s potato chips, this burger also belongs on the salt-packed list of 20 Foods Your Cardiologist Wouldn’t Eat.

Dairy Queen ½ lb. FlameThrower GrillBurger
1,140 calories
82 g fat (27 g saturated, 1.5 g trans)
1,940 mg sodium

Regular consumption of the FlameThrower will torch any hopes you have of losing weight. This potential aortic uh-oh contains 60 percent more calories than the Bacon Cheddar Grillburger and more than twice as many calories as DQ’s own Double Hamburger.

Hardee’s Two-Third Pound Monster Thickburger
1,420 calories
108 g fat (43 g saturated)
2,770 mg sodium

Hardee’s and Carl’s Jr. take a misplaced pride in their shamelessly caloric approach to everything they put under a heat lamp, which is probably reason enough for some to find another place to eat. Need more motivation? Many of their burgers break the perilous 1,000-calorie barrier; their worst bun-buster has nearly 75 percent of your entire day’s calories and as much fat as a dozen Taco Bell soft tacos.

Ruby Tuesday Bella Turkey Burger
1,057 calories
65 g fat

The scariest part about this burger is how completely harmless it sounds: a slice of Swiss melted over sautéed mushrooms and ground turkey. Yet somehow Ruby Tuesday manages to slick it up with as much fat as five Baby Ruth bars. The kid’s version of this — the Turkey Mini — has an astounding 893 calories, earning it the No. 7 spot in our list of the 20 Worst Kid’s Meals in America. (To find out what’s best (and worst) for your kids at the nation’s big restaurant chains, check out this revealing report first.)

THE EAT THIS! BURGER HALL OF FAME

DQ Original Burger
350 calories
14 g fat (7 g saturated)
680 mg sodium

Wendy’s Quarter-Pound Single
430 calories
20 g fat (7 g saturated)
870 mg sodium

Burger King Whopper Jr. w/o mayo
370 calories
21 g fat (6 g saturated)
570 mg sodium

McDonald’s Quarter Pounder
410 calories
19 g fat (7 g saturated)
730 mg sodium

In-N-Out Protein-Style Protein-Style Cheeseburger
330 calories
25 g fat (9 g saturated)
720 mg sodium

And to make your very own gourmet burger at home with great supermarket brands — with just 350 calories and $3.79 a serving — check out this great recipe.

Sour Cream and Paprkia chicken

2008-11-11T19:38:00.003-05:00

this version is so easy

I used a boneless breast of chicken, dipped it in some whole wheat flour mixed with some Parmesan cheese and fresh basil and some italian seasonings along with pepper. I suppose you could brown it but I just threw it in the oven with this:

Mix a cup of low fat sour cream with a cup of organic chicken broth
I added fresh mushrooms
and a shit load of paprika, like a tablespoon or more and some fresh ground pepper.

I only made one breast because I'm alone and I'm a loser so poured some over my lonely bodacious piece of chicken breast and covered it and baked it for an hour at 350. The rest of the sauce I will save for another exciting night of eating chicken alone. Again. Naturally

It was delish

Chicken Tetrazzini- Bluez Style

2008-08-10T15:10:00.005-04:00

I got bored today and being an off pay week I decided to plan meals ahead as I'll be eating lunch daily until the daughter comes back from CT. Gotta let the pups out at lunch time!

This recipe is tweaked from your normal tetrazzini, first off I didn't have any cooking sherry, but thats about the only thing I omitted from the normal recipe
I added more veggies.

this is what you'll need

2 or 3 boneless breasts of chicken, no skin!
fresh mushrooms, as many as you like as far as I'm concerned
1/2 diced onion
couple stalks celery
a handful of chopped broccoli& red bell pepper
smart balance or butter
2 cups low salt/fat free chicken broth (1 can)
1 cup fat free half and half
paprika
salt and lots of pepper
nutmeg
Parmesan cheese
whole wheat breadcrumbs
whole wheat flour about 1/4 cup to desired thickness
Handful of barilla multi grain thin spaghetti

Cook the spaghetti, al dente
In a saucepan I sauteed all the veggies and chicken in butter then put aside
I added the broth, 1/2 & 1/2 and flour, salt/pepper, nutmeg and Parmesan cheese until smooth and bubbly.

Add the chicken and veggies back in and stir, let simmer until thick then pour into a casserole dish and sprinkle with whole wheat breadcrumbs and more parmesean cheese, if I had had some low fat mozzarella cheese I would have put that on top too.

350 degrees until the top is brown and its bubblin in the center.

A mouthful of delishishness, swear its the nutmeg!

My Parmesan chicken

2008-08-09T18:23:00.004-04:00

This is one of my all time favorite chicken recipes when you just don't know what the hell to have for dinner

4 boneless breasts of chicken
Dijon mustard
butter or smart balance
1.2 cup parmesan cheese
1.2 cups bread crumbs (I use whole wheat)

easy easy easy

melt the butter (about a 1/4-1/2 cup for 4 pieces) with about a tablespoon of the mustard

mix the cheese and the breadcumbs together

dip the chicken in the butter/mustard mixture then the breadcrumb mixture and bake it for 45 minutes-and hour at 350 degrees.

delish

Seafood Creole

2008-06-20T23:40:00.003-04:00

I'm doing this from memory having dined at Bongo's in Orlando. I'll try it first and let you know....

Ingredients:
2 tb	Margarine
1/2 lb	Frozen crab, thawed
1/2 lb	Fresh crab OR
1/2 lb	Frozen shrimp, thawed
1/2 lb	Fresh shrimp OR
2 tb	Cold water
3 ts	Cornstarch
1/4 ts	White pepper
1/2 ts	Salt
1/2 ts	Cayenne pepper
1 ts	Basil
1 cn	Tomatoes (16 oz.)
1 cl	Garlic, minced
1/4 c	Red pepper, chopped
1/4 c	Onion, chopped
2 c	Peppery rice

Instructions:
Melt margarine in a medium skillet.
Add onion, red pepper and garlic.
Cook Salt and white pepper.
Cover, reduce heat, simmer for 10 minutes.
Combine cornstarch and water in a small bowl.
Mix well.
Add to tomato mixture.
Stir until bubbly.
Add shrimp and crab and heat to boiling.
Reduce heat and simmer for 10 minutes or until seafood is thoroughly cooked.
Serve on top of rice.

I would also add Lobstah, a white fish, scallops and calamari...

forget the squid, it is WAY too rubbery!

HAM BEARNAISE

2008-05-11T14:38:00.002-04:00

I found this one on cooks.com but tweaked it a bit. Its in the oven now, I'll let you know how it tastes. Great for leftover ham!!!

3 c. frozen mixed vegetables- I used a bag of frozen asparagus instead
1 lb. ham
1 pkg. (7/8 oz.) bearnaise sauce mix
Cold tap water (see pkg. for amount)
butter (see pkg. for amount)
1/4 c. seasoned crumb stuffing mix
Freshly ground pepper

Preheat oven to 375 degrees. Cook vegetables according to package directions; drain and set aside.

Meanwhile, cut ham into 1/2 inch cubes (you will need about 2 1/2 cups); set aside.

Prepare bearnaise sauce according to package directions, substituting water for the milk.

In a 1 1/2 quart casserole, mix drained vegetables, ham and sauce until blended. Sprinkle with stuffing mix and pepper. Bake for 15 minutes or until heated through.

Serve with some whole wheat or multigrain pasta.

If sauce mix is not with the other sauce mixes, look in the specialty food section of your supermarket.

Pork Tenderloin Marsala

2008-04-27T13:43:00.003-04:00

WARNING: I outdid myself on this one. This was simply outstanding if I may say so myself!!!

INGREDIENTS:

15 oz pork tenderloin: slice into 1/4 inch medallions
1/4 cup whole wheat flour (salt and pepper and a pinch of Italian seasonings)
1.2 cup fat free low salt chicken broth
1/2 cup marsala wine
1 Jar of mushrooms (or fresh but I didn't have any on hand)

After slicing the pork into medallions, I dredged them in the flour mixture and added them to a preheated dutch oven which I put some olive oil and a bit of low salt butter.

I braised them for about 4 minutes on one side and a couple of minutes once I turned them then set aside.

I added a tiny bit of the marsala/broth mixture and deglazed the pan adding a bit of minced garlic and mushrooms. MAN if I had had some onion on hand that would have been SWEET.

After deglazing the pan I added the rest of the wine/broth and lowered the temp, and let the pork simmer with the mushrooms and wine for about 10 minutes.

Holy crap was it good, you can cut the pork with a spoon!

Try it over rice pilaf or some whole grain noodles.

Nutritional Facts

Pork Tenderloin has no more fat than boneless skinless breasts of chicken
I used low fat chicken broth and whole wheat flour

This dish is way good for you!!!!

Soy Vay Island Teriyaki

2008-04-20T17:32:00.004-04:00

Never be without this teriyaki sauce!!!!

Marinate some wings, throw them in the oven for a 1/2 hour to 40 minutes and enjoy the hell out of them OR For an easy dish that is perfect for a pot luck, I bake chicken wings on a cookie sheet for 40 minutes. While they are cooking, I pour a bottle of Island Teriyaki into the crock-pot and heat it up. Simmer in the crock-pot for 2 hours and leave on the low temperature setting for 3 hours. They will melt in your mouth.

I've also used this on salmon, steaks, chicken and pork.

Here's another great recipe for this marinade:

Saucy Asian Meatballs
1 lb. lean ground beef
2 green onions, chopped
1 egg
1/2 cup bread crumbs
2 tablespoons Soy Vay Veri Veri Teriyaki or Soy Vay Hoisin Garlic Asian Glaze
1/4 cup each: Soy Vay Hoisin Garlic Asian Glaze, pineapple juice, & tomato juice
2 tablespoons dry sherry or apple juice
1/8 teaspoon each: garlic powder & powdered ginger

In a medium bowl combine ground beef, onions, egg, bread crumbs, and 2 tablespoons Soy Vay Veri Veri Teriyaki or Soy Vay Hoisin Garlic Asian Glaze. Mix well and form into balls. Cook in large skillet until browned on all sides and cooked through. Drain excess fat and set aside. Combine remaining ingredients in a small saucepan; bring to a boil and reduce heat. Simmer 5 minutes then pour over hot meatballs. Stir well. Serve over white rice. Makes 4 to 6 servings.

Nutrition Facts
Serving Size: 1 Tbsp
Amount per Serving
Calories 30 Calories from Fat 5
% Daily Value *
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Sodium 320mg 13%
Total Carbohydrate 5g 2%
Dietary Fiber 0g 0%
Sugars 4g
Protein <1g 0%

Chicken Marengo

2008-04-03T21:36:00.002-04:00

INGREDIENTS:

* 1 frying chicken, cut up, or 3 to 4 pounds chicken pieces
* 1/4 cup olive oil
* 1 clove garlic, minced
* 1/2 cup chopped onion
* 1 1/4 teaspoon salt
* 1/4 teaspoon pepper
* 1/2 cup dry white wine, or use chicken broth
* 2 tomatoes, peeled and quartered, or 1 (15 1/2-ounce) can diced tomatoes
* 1 cup fresh sliced mushrooms

PREPARATION:
Coat chicken with olive oil in a heavy skillet. Brown chicken pieces over medium heat. Add garlic, onion, seasonings, and wine or broth. Cover and cook slowly until chicken is tender and juices run clear, about 25 to 35 minutes.

Add tomatoes and mushrooms about 5 minutes before chicken is done.
Serves 4 to 6.

This recipe is so freakin easy and soooooo delish!

Grilled Citrus Chicken

2008-04-03T21:26:00.002-04:00

INGREDIENTS:

* 4 boneless chicken breast halves
* 1 cup purchased salsa or picante sauce
* 2 tablespoons vegetable oil
* 1 tablespoon lime or lemon juice
* 2 cloves garlic, finely minced
* 1/2 teaspoon dried leaf oregano, crumbled
* 1/4 teaspoon salt
* 1/4 teaspoon chili powder

PREPARATION:
Flatten chicken breasts; place each chicken breast between sheets or plastic wrap or food storage bags and pound gently with flat side of meat mallet until about 1/4-inch thick.

Cut each flattened chicken breast into strips about 1-inch in width.
Place chicken strips in a glass baking dish or nonreactive shallow container.

Combine remaining ingredients; pour over chicken. Cover and chill chicken in marinade for 1 to 2 hours.

Thread chicken onto metal skewers or well-soaked wooden skewers. Grill over hot coals for 6 to 8 minutes, turning a few times and basting with remaining marinade. Serve with additional salsa, if desired.
Serves 4.

NutriSystem- America's number 1 diet plan

2008-03-26T14:01:00.003-04:00

Out of the top 10 diets, Nutrisystem has been voted number 1. Why I asked myself, so I did some research and found out.
The NutriSystem Advanced program is all about convenience. They sell pre-packaged (heat and eat) meals from their website and ship them to your door. They have an ongoing deal that will supply one weeks free food with every 4 week order (see the free deal here). This amounts to $280 for 5 weeks food. In an age where foods are chosen according taste, price, and convenience - it should come as no surprise that NutriSystem is so popular.

Jenny Craig vs NutriSystem
Both of these diets are about pre-packaged foods and portion-controlled weight loss. Jenny Craig charges a membership fee (which requires signing a contract). NutriSystem has no such contract and membership is free. Take a look at my video post, Jenny Craig vs. Nutrisystem, where an independent reporter investigates and compares both diets.

What’s not so good?According to one survey, the average customer stays for 9.5 weeks. This shows that NutriSystem is useful for getting back on track, but it is not a permanent answer. After finishing your stint with NutriSystem you must go back to preparing your own meals - and this is a critical time (and an issue with every on-and-off diet).

Those AdsNutriSystem is well known for it’s advertising - particular the TV commercials. One in particular featured a customer - seen catching a bouquet at a mock wedding — wearing nothing but a bikini and high heels. Cheesy for sure - but at least the woman (37 year old Sheila Duren) was a genuine customer (via Businessweek).

Diet and Nutritional Aspects
The NutriSystem diet is based around the glycemic index. They have options for men, women, diabetics, and vegetarians. Typical daily calorie amounts will vary from 1200 to 1500, and each days food consists of 3 meals and 2 snacks. The macro-nutrient ratios are approximately 55% carbohydrates, 25% protein and 20% fats. The have 2 additional programs for women and men over 60 - the only difference here is the addition of one months supply of a multivitamin-mineral.

So… will you lose weight?Strictly follow a 1200-1500 calorie diet - such as NutriSystem , and most people will lose weight. It’s a simple formula of reducing energy intake. How long the weight loss will continue is something that cannot be easily answered. This is the same with virtually every diet - you reach a plateau and something will need to change (changing exercise patterns, lifting weights, changing nutrient ratios, etc.). However an appraisal of most opinion sites on the web show that people definitely lose weight with NutriSystem.

Corned Beef and Cabbage

2008-03-16T10:13:00.003-04:00

INGREDIENTS:

* 1 corned beef brisket, about 4 pounds
* 1 small bay leaf
* 6 peppercorns
* 2 to 3 rutabagas, cut in chunks
* 1 pound carrots, or about 8 to 10, trimmed, scraped, and left whole
* 12 small whole onions, peeled
* 6 medium potatoes, peeled
* 1 medium head of cabbage, cut in wedges

PREPARATION:
Place meat in a deep stock pot or kettle; cover with water. Add bay leaf and peppercorns. Bring to a boil; skim off foam. Reduce heat, cover, and simmer for 3 hours. Add vegetables; simmer for about 45 minutes longer, or until vegetables and meat are tender.

I add some cloves to the stock pot for extra flavor. Happy St Patricks Day ENJOY!!

Rack of Lamb With Pecan Herb Crust

2008-02-29T18:33:00.001-05:00

INGREDIENTS:

* 2 racks of lamb, about 7 or 8 chops to each rack
* 1 tablespoon olive oil
* salt and pepper
* Herb and Pecan Mixture
* 1 tablespooon dried rosemary
* 1 tablespoon dried oregano
* 3 tablespoons fresh flat-leaf parsley
* 1 tablespoon chopped chives, frozen or fresh
* 2/3 cup chopped pecans, toasted
* .
* 1 heaping tablespoon Dijon Mustard or Bold 'n Spicy

PREPARATION:
Wash lamb and pat dry. Rub with olive oil and salt and pepper. Position meaty side up in roasting pan; roast at 400° for 12 minutes. Remove from oven; let rest for 5 to 10 minutes. Meanwhile, in a mini food processor or chopper, combine herbs and pecans; process until finely chopped.

Rub mustard over the lamb, then coat well with the pecan and herb mixture. Return to oven and bake for 8 to 10 minutes longer, or to desired doneness.
Serves 3 to 4.

Herb and Garlic Roasted Leg of Lamb

2008-02-29T18:28:00.002-05:00

Herb and Garlic Roasted Leg of Lamb

INGREDIENTS:

* 1 leg of lamb, about 5 pounds
* juice of 1 lemon, about 2 tablespoons
* 1 to 2 cloves garlic, cut in several slivers
* 1 clove garlic, minced
* 1 1/2 to 2 teaspoons dried crumbled rosemary
* 1 teaspoon dried thyme
* 1 teaspoon salt
* 1/4 teaspoon pepper

PREPARATION:
Rinse lamb with cold water; pat dry with a clean cloth or paper towels. With a small knife, make several tiny slits evenly over the lamb roast and insert slivers of the garlic. Rub lamb with lemon juice, then combine the minced garlic, herbs, salt, and pepper.

Rub the garlic-herb mixture over the lamb. Place leg, fat side up, on rack in roasting pan. Insert thermometer in the thickest part of the meat, not touching fat or bone. Roast in a preheated 325° oven for about 25 to 30 minutes per pound, or until meat thermometer registers 145° to 165°, depending on how well you like it done. Serves 4 to 6.

Super Bowl Appetizers

2008-02-03T09:56:00.000-05:00

Crab-Stuffed Mushrooms

INGREDIENTS:

* 1 pound large mushrooms
* 6 tablespoons butter
* 3 green onions, minced
* 3 to 4 tablespoons minced red bell pepper
* 4 ounces crab meat
* 1 cup fresh fine bread crumbs
* 1/4 teaspoon salt
* 1/4 teaspoon Cajun or Creole seasoning blend
* 1/8 teaspoon pepper
* 2 tablespoons Parmesan cheese

PREPARATION:
Wash and trim the end of stems from mushrooms. Pop remaining stem out. Chop stems and set aside. Melt 2 tablespoons butter; brush over mushrooms. Spray a shallow baking dish (about 8-inch square, or one which will fit mushrooms in one layer) with butter-flavored spray or grease with butter.

Melt remaining butter in skillet; add reserved chopped stems, minced green onions and red bell pepper.

Cook until vegetables are tender. Combine cooked ingredients with bread crumbs, crab meat, and seasonings. Fill each mushrooms, piling up. Sprinkle each mushroom with a little Parmesan cheese, if desired. Bake at 350° for 15 to 20 minutes, until hot and mushroom caps are tender.
Makes 16 to 20 stuffed mushroom appetizers.

Sweet and Sour Meatballs

INGREDIENTS:

* 1 cup soft bread crumbs
* 1 cup milk
* 1/2 cup finely chopped onion
* 1 1/2 pounds lean ground beef
* 1/2 pound ground pork, optional
* 1 egg
* 1 teaspoon salt
* 1/4 teaspoon pepper
* 2 (12-ounce) bottles chili sauce
* 1/2 cup water
* 1 jar (10-ounce) grape jelly
* 8 ounces sour cream
* hot cooked rice or noodles

PREPARATION:
Combine bread crumbs, milk, chopped onion, ground beef and pork, egg, salt, and pepper. Shape into 1-inch balls. In a large saucepan or Dutch oven, combine chili sauce, water, and grape jelly. Add meatballs and simmer gently for 1 hour.
Just before serving, stir in sour cream. Serve sweet and sour meatballs over hot rice or noodles.

Tortilla Roll-Ups

INGREDIENTS:

* 12 (14-ounce package) flour tortillas
* 8 ounces cream cheese, softened
* 1 cup sour cream
* 1 (4-ounce) can chopped green chiles
* 3 tablespoons chopped green onion
* 2 tablespoons finely chopped red bell pepper
* 12 ounces sharp Cheddar cheese, grated
* 1 cup salsa or picante sauce

PREPARATION:
Directions for tortilla roll-ups.
In a medium bowl combine cream cheese, sour cream, chilies, onion, red bell pepper, and Cheddar cheese. Mix thoroughly. Spread onto tortillas and roll up. Cover tightly and chill for 2 hours or overnight.
When ready to serve, cut each roll into 1/2-inch slices. Serve with salsa or picante sauce. Makes about 8 dozen pieces of tortilla roll-ups.

Artichoke Dip With Roasted Red Peppers

INGREDIENTS:

* 1 cup mayonnaise
* 1 cup grated Parmesan cheese
* 1 can or jar (12 to 14 ounces) artichoke hearts, drained, not marinated
* 1/8 teaspoon garlic powder
* 1/8 teaspoon onion powder, optional
* 1/4 cup minced roasted red pepper

PREPARATION:
Combine all ingredients; spread in a pie plate or shallow 1-quart baking dish. Bake at 350° for 30 minutes. Serve cold or heat in the oven for about 10 minutes at 350°. Don't reheat in the microwave or dip might separate.

Broiled Barbecued Chicken Wings
INGREDIENTS:

* 16 to 20 chicken wings
* 2 tablespoons prepared mustard
* 1/4 cup cider vinegar
* 3/4 cup ketchup
* 1/2 cup molasses
* 2 tablespoons vegetable oil
* 2 teaspoons Worcestershire sauce
* 1/2 teaspoon salt
* 1/4 teaspoon garlic powder
* 1/4 teaspoon Tabasco sauce

PREPARATION:
Wash chicken wings and pat dry. Cut off and discard chicken wing tips; cut each wing in half at the joint. Preheat broiler and oil broiler pan. Line inside of broiler pan with foil to catch drips. Arrange chicken wings on broiler pan.
Combine remaining ingredients; blending well. Remove about 1/3 cup of the sauce and refrigerate until serving time. Set aside remaining sauce for basting. Broil chicken wings about 6 inches from heat for 15 minutes, turning frequently to keep them from burning. Brush wings with sauce; turn and brush the other side. Continue broiling and basting for 10 to 15 minutes longer, removing smaller, flatter pieces earlier as needed.
Serves 4.

Creamy Shrimp Dip
INGREDIENTS:

* 2 small packages (3 ounces each) cream cheese, softened
* 1 cup sour cream
* 1 tablespoon chopped green onion
* few drops hot sauce
* 1/2 teaspoon paprika
* 1 envelope Ranch Dressing mix (.4 ounce)
* salt and freshly ground black pepper, to taste, optional
* 6 to 8 ounces small shrimp, drained and chopped

PREPARATION:
Beat cream cheese with sour cream until well blended. Blend in the green onion, hot sauce, paprika, dressing mix. Stir in shrimp. Taste and adjust seasonings with salt and pepper, if desired. Chill until serving time.

Festive Sausage Balls

INGREDIENTS:

* 1 pound bulk breakfast sausage
* 8 ounces finely shredded Cheddar cheese
* 3 cups biscuit baking mix
* 1/2 cup finely minced green onion
* 1/4 cup finely minced red bell pepper

PREPARATION:
Combine all ingredients and mix well. This can be done by hand, with a heavy duty mixer, or in a large food processor. Shape into small balls and place on a baking sheet (with sides). Bake at 350° for 12 to 15 minutes, until browned on bottoms.

Low Fat Stuffed Peppers

2008-01-20T10:16:00.001-05:00

I made these last weekend and they were simply delish!!

Ingredients:

2 Yellow Peppers
2 Red Bell Peppers
2 Orange Bell Peppers

You can buy these in 3 packs in the produce department. I prefer the reds and yellows instead of the green bell peppers

1 lb of ground chicken
1 medium onion
1/2 pound fresh mushrooms
1 can diced tomatoes (Italian w/ basil and oregano)
1 Jar of tomato sauce (I use organic tomato basil flavor)
6 slices low fat provolone cheese
1 package Uncle Bens 90 second brown and wild rice package

cut tops off the peppers and dice the remaining pepper from around the stems
Brown the ground chicken adding the onion and mushrooms and diced peppers.
Add the sauce and canned tomatoes. You may season this with basil, oregano or any italian spieces. I also add some crushed red pepper. Let this cook until veggies are cooked.

Cook the rice in the microwave and add to the sauce.
Stuff the peppers and place in a large dutch oven or pot big enough to fit all 6 peppers.

Add water to the bottom of the pot and place peppers standing up and cover.
Cook on medium high until water boils then turn down to simmer/steam for about 40 minutes.

Place a slice of provolone cheese on each pepper, recover and let melt.

You will not be disappointed!!

Coq au Vin Blanc

2008-01-13T10:12:00.000-05:00

3tablespoons extra-virgin olive oil (EVOO), 3 turns of the pan
1 pound boneless chicken breast, cut into 2-inch pieces
1 pound boneless chicken thighs, cut into 2-inch pieces
Salt and freshly ground pepper
2 tablespoons all-purpose flour, plus more for dredging ( I use whole wheat flour)
4 slices of bacon, chopped (try 40% lower fat bacon or lower salt)
1 pound frozen pearl onions (about 2 cups), thawed and patted dry
1 pound small white mushrooms, halved
1 fresh or dried bay leaf
4 sprigs of fresh thyme
2 cups chicken broth (low salt fat free)
2 cups dry white Burgundy wine
1/2 cup fat free 1/2 & 1/2
2 garlic cloves, halved ( or minced)
Flat-leaf parsley, chopped (a handful)

Heat 2 tablespoons of the EVOO, 2 turns of the pan, in a large, nonstick skillet over medium-high heat. Season the chicken with salt and pepper, dredge in flour and add to the pan in a single layer; do not crowd the meat. Cook the chicken until browned, about 4 to 5 minutes on each side.

2. While the chicken is cooking, heat a large Dutch oven or deep skillet over medium-high heat with the remaining EVOO, 1 turn of the pan. When the olive oil is hot, add the bacon and cook until crisp, about 5 minutes. Remove the bacon with a slotted spoon and drain on paper towels. Pour off a little of the bacon fat, leaving a thin, even layer in the Dutch oven. Add the onions, mushrooms, bay leaf and thyme (the leaves will fall off the sprigs and into the sauce during cooking). Cook until the onions have a little color and the mushrooms are tender, about 7 to 8 minutes. Add the 2 tablespoons of flour to the Dutch oven and cook for 2 minutes. Deglaze with the chicken broth, scraping up all the brown bits from the bottom of the pan, and cook for 5 minutes.

3. Preheat the broiler. Over high heat, add the wine to the cooked chicken in the skillet and scrape up all the brown bits. Reduce the liquid for about 5 minutes, then add the chicken and wine to the broth and vegetables in the Dutch oven; stir to combine. Stir in the cream, lower the heat to a simmer and reduce the sauce for about 5 minutes.

4. Remove the bay leaf and thyme stems from the chicken and sauce then top with the chicken and sauce. Finish each plate with the bacon and parsley.

Rachel Ray's Caramel Tower

2007-12-23T18:33:00.001-05:00

Ingredients

Vegetable oil
2 1/2 cups sugar
2 tablespoons corn syrup
75 (about 2 pounds) plain cake-style doughnut holes

Directions

1. Line a clean clay or plastic flowerpot (6-inch diameter at the bottom, 4 inches deep and 8-inch diameter at the top) with heavy duty foil, pressing it to the base and sides. Brush the foil with oil.

2. In a heavy medium saucepan, bring 3/4 cup water, the sugar and corn syrup to a boil over high heat. Cook, swirling the pan, until the sugar is dissolved, 1 to 2 minutes. Cover and boil for 4 minutes until thick and syrupy. Uncover and cook until the caramel begins to turn amber, 8 to 11 minutes. Immediately remove the pan from the heat and swirl to color evenly (the caramel will continue to darken). Place the pan on a folded towel next to the lined flowerpot.

3. Using tongs, dip the doughnut holes into the caramel to coat about halfway; beginning at the bottom edge, arrange in a ring against the sides of the lined flowerpot, so that the caramel coated parts touch each other. Continue dipping the doughnut holes, tilting the flowerpot as necessary, and placing and stacking them snugly together until you have a stack of three full rings resting against the foil. Let cool for about 10 minutes.

4. Invert the confection onto a platter, remove the flowerpot and carefully peel off the foil and discard. Fill the hollow tower base with uncoated doughnut holes. Dip more doughnut holes in the caramel and place on the top ring of doughnut holes. Build up the tower by continuing in this way, making each doughnut-hole ring smaller than the one beneath it until you come to a point, forming a pyramid-shaped tower. If the caramel becomes too hard for dipping, reheat it over medium-low heat until reliquefied.

5. Using a fork, drizzle any remaining caramel over the tower.

Low Fat Holiday Ideas

2007-12-22T18:06:00.001-05:00

Holiday Appetizers:

* Substitute low-fat or fat-free versions of mayonnaise, yogurt and sour cream to make dips.
* Serve plenty of raw vegetables to accompany your dips.
* Make a fresh salsa and serve with home-baked tortilla chips.
* Use fat-free cream cheese and lean cuts of turkey or ham in pinwheels and roll-ups.
* In soups, use fat-free and low sodium broths as your base. Use pureed root vegetables or beans to thicken them instead of cream.

Holiday Dinner:

* Serve lean cuts of meat, such as pork or beef tenderloin. If a ham is your centerpiece, be sure to trim the fat. And if turkey is making a comeback at your table, remove the skin and choose white meat over dark if you can.
* Provide plenty of vegetables. Steam, braise or roast them. Glaze with a very small amount of butter if you like, or use broth and herbs for flavor instead. If you are serving mashed potatoes, substitute reduced-fat or fat-free sour cream or half and half for the full-fat versions.

Holiday Desserts:

* If you are serving a holiday pie, consider using phyllo dough as a base or topping. Phyllo dough is light and flaky, and virtually fat free. Enjoy fruit cobblers or crisps with less butter and use oats for added fiber. Top with fat-free whip or low fat frozen yogurt instead of ice cream or heavy cream.
* Use reduced-fat and fat-free cream cheeses for cheesecakes
* Serve poached or baked seasonal fruits such as apples or pears, again topping with low-fat or fat-free frozen yogurt or whip.

Going Organic

2007-12-08T23:58:00.001-05:00

Lately I've been buying mostly organic foods. While its a bit more expensive, I think its time I gave this 50 year old body a break from toxins. I had a few questions about going organic so I did some research for ya so you can make up your own mind.

I try to encourage people to buy organic foods when they are available. One excuse I often hear is that they cost more and "I can't spend a penny more for groceries." I also hear "What I do is not going to make enough difference to matter." I was also told by one person that their spouse read that everything that was labeled "organic" was not necessarily so. Is that true and, if so, how does a person know if something really is organically grown?

1) How can you be sure that food labeled "organic" really is organic? Use of the term is regulated by the United States Department of Agriculture. In order to put the word "organic" on a food label, the grower or producer must get the product certified as organic by a USDA-accredited certifier. Those who knowingly label or sell non-organic products as "organic" can be fined up to $11,000 for each violation.

2) What exactly does "organic" mean? On a food label, "organic" means the food was produced without synthetic pesticides or fertilizers, sewage sludge, genetic engineering or irradiation. In the case of animal products, it additionally means the animal received no antibiotics or hormones and was fed organic feed containing no animal by-products. An organic label also means animals had access to the outdoors, though "access" is not defined in a meaningful way, which makes this the weakest provision of the regulations.

3) Are some foods with an "organic" label more organic than others? Yes, among processed foods with multiple ingredients, those displaying the USDA organic seal -- and/or called "organic" on the front label -- have the most organic content: at least 95 percent. Those labeled "made with organic ingredients" on the front may be as little as 70 percent organic. (The latter cannot display the USDA's organic seal, but may display the logo of the certifying agent.)

4) Is organic food better for the environment? Yes. By eliminating massive quantities of toxic pesticides and synthetic fertilizers used in conventional farming, organic methods help protect the health of our air, water and soil. Another benefit of organic food is that it does not add to the problem of antibiotic resistance -- which makes antibiotics ineffective for treating illness -- because antibiotic use in organically-raised animals is not allowed.

5) Is organic food safer for you to eat? Yes. Unlike conventionally produced food, organic food exposes you to no synthetic pesticides or growth hormones. Many of these substances have been proven to cause cancer, birth defects and damage to the nervous and reproductive systems in animal studies, though at higher levels than commonly found in food. What has not been studied is whether exposure to low levels of these substances, individually or in combination -- as happens in the real world as distinct from the lab -- also has adverse health effects. In the absence of this information, the safest course is not to expose yourself to chemicals designed and proven to kill other forms of life. This is especially true for children, as their developing nervous and endocrine systems put them at much greater risk of harm than adults.

6) Is organic food worth the extra cost? Yes, in the sense that you really do get extra value in the form of safer food that's better for the environment. But you still might not be able to afford a diet of it. If so, try picking and choosing your organic purchases. A study by the Environmental Working Group of 43 fruits and vegetables shows that you can reduce your pesticide exposure from produce by up to 90 percent by avoiding the twelve most contaminated fruits and vegetables and eating the least contaminated instead. If you have young children, a high priority might be organic milk.

7) Will your purchases make a difference? Yes. The reason organic food is now the fastest-growing sector of the food industry is that consumers like you have shown they want it by buying it. There is, in fact, no other way to promote organic food than by buying it and encouraging others to do the same.

8) Is organic food always the best choice? Not necessarily. Locally grown conventional food that travels a hundred miles to get to you may be a better choice than organic food grown 1,500 miles away. Why? Because transporting food a short distance causes much less global warming pollution. That local farm is also preserving open space in your area and contributing to your local economy.

Better yet, get food that is both local and organic.

Finally, it's worth noting that when it comes to what is best for the earth and human health, the USDA's organic standards are not the be-all and end-all. Some farmers have their own standards that might allow the occasional use of an antibiotic to treat real illness or a chemical to control a catastrophic pest outbreak (which would prevent organic certification), but actually do much more on a day-to-day basis to cultivate naturally fertile soil, promote biodiversity, provide for animal welfare, keep water supplies safe, protect agricultural workers' health and grow safe, delicious, nutritious food. That is why it is good to patronize farm stands and farmer's markets -- and ask the farmers about how they grow their food.

Cranberry Orange Bread

2007-12-05T20:18:00.000-05:00

INGREDIENTS:

* juice and grated peel of 1 orange
* boiling water
* 2 tablespoons butter
* 1 cup sugar
* 1 egg
* 1 cup chopped fresh cranberries
* 1/2 cup chopped walnuts
* 2 cups all-purpose flour
* 1/2 teaspoon salt
* 1/2 teaspoon baking soda
* 1/2 teaspoon baking powder

PREPARATION:
Put orange juice in a 1-cup measure. Add enough boiling water to orange juice to make 3/4 cup. Add grated orange peel and butter; stir until butter is melted. Set aside.
In a mixing bowl, beat sugar and egg together; add orange mixture and stir until well blended.

Add cranberries and nuts. Sift together flour, salt, baking soda and baking powder. Stir into egg and orange mixture. Pour batter into a greased 9x5x3-inch loaf pan. Bake at 325° for about 1 hour, or until a toothpick inserted in center of loaf comes out clean. Cool on a rack and store overnight before serving.

Braised Duck Recipe

2007-11-29T21:12:00.000-05:00

Braised duck recipe with mushrooms and port wine.
INGREDIENTS:

* 1 duck, about 5 pounds, cut in serving size pieces
* 1 tablespoon oil
* 8 ounces sliced mushrooms
* 3 tablespoons all-purpose flour
* 3 cups water
* 1 1/2 teaspoons salt
* 1/4 teaspoon ground black pepper
* 1 small bay leaf
* dash ground thyme
* 1 onion, stuck with 4 cloves
* 1/2 cup port wine

PREPARATION:
Rinse the duck and pat dry with paper towels. Brown duck on all sides in hot oil in a large skillet over medium heat, cooking for at least 30 minutes. Remove duck and pour off all but 3 tablespoons of fat.

Cook mushrooms in remaining fat for 5 minutes; blend in flour, stirring well. Stir in water and bring to a boil. Return duck to skillet; add salt, pepper, bay leaf, thyme, and onion. Bring to a boil. Reduce heat; cover and simmer for 1 to 1 1/2 hours, or until duck is tender. Add port wine, heat through, and serve with rice.
Braised duck recipe serves 4.

Easy and Delicious Cheesecake

2007-11-25T19:09:00.000-05:00

As per the request of Ester, this is my simple cheesecake recipe!

1 graham cracker ready pie crust
2 - 8 oz. packages of cream cheese - I use Philly
1/2 cup sugar
1 Tablespoon lemon juice
1 teaspoon grated lemon rind
1/2 teaspoon vanilla
2 eggs - divided. (I whip the egg whites just before it's time to add them in)

Let 2 packages of Philly Cream Cheese come to room temperature. Mix together with 1/2 cup sugar, 1 Tablespoon lemon juice, 1 teaspoon grated lemon rind, and 1/2 teaspoon vanilla. Mix at medium speed until well blended. Add the egg yolks, and blend well. Then gently fold in the beaten egg whites. Pour in the ready pie crust and bake at 300 degrees for 45 - 50 minutes. If you wish, top with cherry pie filling or any other that is your fav. Enjoy!

Easiest Turkey Pot Pie EVAH

2007-11-23T13:34:00.000-05:00

Here's a recipe I've been using for years for my leftover turkey, if you dont' have left over mixed veggies, just buy a bag of frozen.

Ingredients:

2 ready made pie crusts
1 can cream of potato soup
1/2 can o low fat milk
1 bag of frozen mixed veggies (thaw under hot water before you dump the bag )
couple of cups of diced cooked turkey (white or dark)
fresh ground pepper

Put one pie crust in a pie pan and pour all the ingredients above after heating it up in a large sauce pan.

Put the top pie crust on top and fork it around the edges then bake for an 40-50 minutes or so @ 350degrees.

How simple was that?

Amount Per Serving

Calories: 423

* Total Fat: 24.1g
* Cholesterol: 38mg
* Sodium: 668mg
* Total Carbs: 34g
* Dietary Fiber: 3.9g
* Protein: 17.8g

Zucchini Bread

2007-11-21T09:25:00.000-05:00

Just when you thought I'd never post anything...

It's holiday time, and a perfect time to enjoy sweet breads and coffee in the morning (as I am doing right now)!
This recipe is one that I created last night for a slightly healthier alternative to an all time favorite, Zucchini bread. While not entirely guilt free, you will enjoy this just the same as the less healthy ones. Enjoy!

Ingredients:
2 cups whole wheat flour
1 cup all purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp nutmeg
1/2 tsp cinnamon

2/3 cup splenda & brown sugar mix
1/2 cup canola oil
1/2 cup applesauce, sweetened
3 large eggs
1 tsp vanilla extract

2 cups of grated zucchini
1/4 cup grated carrot
1/2 cup raisins
2/3 cup walnut pieces (or the nut of your choice-- I had walnuts, therefore...)

1 heaping dollop of fat free sour cream (for good measure!)

Preheat oven to 350.

Mix the flours, salt, baking powder and soda, cinnamon, and nutmeg in a large bowl (run them together through a sifter).

In a separate bowl, blend the oil, applesauce, and sugar briefly. Add the eggs, then the vanilla. Stir the blend into the flour mixture. Stir in the zucchini, carrots, nuts, walnuts, and sour cream (until just blended).

Pour the mixture into lightly greased (or spray with butter-flavored pam!) loaf pans. Depending on the size, fill them between 1/3 and 1/2 full so they have room to rise. Bake for approximately 1 hour, more or less depending on the size of the pan. Makes 2 large, or two medium + 2 mini loaves.

Nutritional content: Who knows?? LOL Maybe I'll calculate it for fun the amend the post. Until then...

Fennel, Porcini & Chicken Cacciatore

2007-10-27T20:27:00.000-04:00

1/2 ounce dried porcini mushrooms
1 cup boiling water
2 tablespoons extra-virgin olive oil
12 boneless, skinless chicken thighs (about 3 pounds), trimmed of fat
2 green Italian frying peppers (Cubanelles) or 1 large green bell pepper, seeded and cut into rings
1 large onion, halved and thinly sliced
1 large fennel bulb (1 pound), trimmed, halved, cored and thinly sliced
3 cloves garlic, minced
1 tablespoon minced fresh rosemary
2 teaspoons freshly grated orange zest
1 teaspoon fresh thyme leaves
3 tablespoons red-wine vinegar
3/4 cup dry white wine
2 tablespoons tomato paste
1 teaspoon salt

1. Preheat oven to 350°F.
2. Place mushrooms in a large bowl, pour boiling water over them and let soak.
3. Meanwhile, heat oil in a large, high-sided skillet or Dutch oven over medium-high heat. Working in batches, brown chicken on all sides, turning occasionally, 4 to 5 minutes. Transfer the chicken to a 9-by-13-inch baking dish.
4. Reduce heat to medium and add peppers and onion to the pan; cook, stirring often, until soft, about 3 minutes. Stir in fennel; continue cooking, stirring often, until wilted, about 3 minutes.
5. Add garlic, rosemary, orange zest and thyme; cook, stirring constantly, for 30 seconds. Pour in vinegar and cook for 1 minute, stirring and scraping up any browned bits. Remove from the heat.
6. Drain the mushrooms in a fine sieve lined with a paper towel; reserve the soaking liquid. Rinse the mushrooms, then coarsely chop. Stir them into the pan along with the soaking liquid, wine, tomato paste and salt. Return to the heat, bring to a simmer, then pour the mixture over the chicken. Cover the baking dish with foil.
7. Bake the cacciatore until bubbling, about 45 minutes. Let stand for 10 minutes before serving (or follow make-ahead instructions).

NUTRITION INFORMATION: Per serving: 337 calories; 16 g fat (4 g sat, 7 g mono); 113 mg cholesterol; 10 g carbohydrate; 33 g protein; 3 g fiber; 450 mg sodium; 589 mg potassium.

Nutrition bonus: Vitamin C (40% daily value), Selenium (31% dv), Zinc (23% dv), Iron (15% dv).

Lamb ain't so Baaaaaaad

2007-10-20T11:15:00.000-04:00

The Lamb and the Crock Pot: Japanese Style Lamb

Lamb meat is a culinary term that means the meat from domestic sheep around the age of a month to a year old. There are two other types of sheep meat being marketed, the mutton and the hoggett. Both refer to meat from sheep that is a year old or older.

With the passing years and the extensive research on cholesterol and cardiovascular diseases, more and more people are reducing the meat in their diets. Research shows that meat, whether it's pork, beef, chicken or lamb, has high levels of cholesterol and saturated fat. A serving of lamb around 3 to 3.5 oz (roughly the size of a deck of cards), has 176 calories and 70 mg of cholesterol. Studies have shown that the recommended cholesterol intake should be at most 300 mg a day. But health experts are also saying that having meat like lamb meat in the diet can be healthy as long as it is eaten in moderation.

Trimming the fat from the meat is recommended to reduce the amount of saturated fat and cholesterol in lamb meat. Compared to other meats, it is easier to trim off the fat in lamb because the meat has little marbling. Lamb meat is also a great source of protein and vitamin B-12, also containing other nutrients like zinc, riboflavin, iron and niacin.

Japanese Style Lamb

A great meal, easy to cook and low in carbohydrates.

Ingredients:

2 lb. lamb meat

1 ½ cups of chicken stock

¼ cup of soysauce

1 tablespoon of honey

2 crushed garlic cloves

¼ teaspoon of ground ginger

2 tablespoons of vinegar

2 tablespoons of sherry

Put all the ingredients inside the crock pot, put the lid on and cook all day on a low temperature setting.

Thank You Canada!

2007-10-13T09:31:00.000-04:00

Thank you Canada for this low cal low fat delectable culinary delight. Did you know Canadian bacon has a mere 1.5 grams of fat, 30mg's of cholesterol, 1 gram of carbs and is only 60 calories?

Go for it!!!

Low Fat Carbonara
A luscious version of the fat-laden Italian classic without all those calories.

1 cup of 2% milk
5 T. low-fat cream cheese (aka Neufchatel)
2 T. minced onion, optional
1/4 pound canadian bacon
1 cup frozen sweet peas
1 pound fettuccine, try the spinach fettuccine its really good!
1/2 c. freshly grated parmesan cheese

This dish whips together quickly, so get your large pot of water going to boil the pasta.

In a heavy saucepan over low-medium flame, heat the milk. Melt the cream cheese into the milk a tablespoon at a time stirring constantly until sauce is thick and coats the back of a spoon.

If desired stir in onion and cook sauce over low flame for 10 minutes. Boil the fettuccini according to package directions. During the last two minutes of cooking, stir in the frozen peas. When pasta is done, drain pasta and peas in a colander in the sink.

Meanwhile, cut canadian bacon into thin strips and stir into sauce. Grate parmesan right then and there. Stir into sauce. Taste sauce and season it to taste with salt and pepper.

Gently toss pasta, peas and sauce. Serve immediately.

Easy Baked Chilean Sea Bass

2007-10-08T22:46:00.000-04:00

Chilean sea bass is white fish rich in the omega-3 unsaturated oils, with a unique large-flake texture, but the fish is quite mild in flavor. The oils also make it a little easier to cook, because it won't toughen up if a little overcooked.
INGREDIENTS:

* olive oil
* 4 Chilean sea bass fillets, about 6 ounces each
* salt and pepper
* Cajun or Creole seasoning, or a seasoning combination of your choice

PREPARATION:
Heat oven to 425°.

Oil broiler pan rack pan or baking pan with olive oil. Place sea bass on the rack or in pan and sprinkle with seasonings; turn and season the other side. Bake at 425° for about 15 to 20 minutes.

Does anyone read this blog anymore?????

2007-09-25T07:50:00.001-04:00

Seared Scallops with Tarragon Cream

2007-09-23T11:53:00.001-04:00

This is an easy, quick recipe that will impress anyone lucky enough to be your dinner guest with this on the menu. Serve with a little side of rice and you're good to go.

1 1/4 pound large sea scallops
1 teaspoon canola oil
1 1/2 teaspoons butter
1 tablespoon all purpose flour
1 cup fat free half and half
2 tablespoons chopped fresh tarragon

Pat the scallops dry then sprinkle them with salt and pepper. Heat the oil in a heavy large skillet over high heat and add scallops and cook until brown on the bottom, about three minutes. Turn the scallops over and cook until they're opaque in the center, about one minute longer. Transfer scallops to a plate. Reduce the heat to medium and melt the butter in the same skillet. Add the flour; stir one minute and then gradually whisk in the half and half. Simmer until it is thick and smooth, stirring often, about three minutes. Stir in the tarragon and any juices from the scallops on the plate. Season with the salt and pepper and spoon onto plates. Arrange the scallops, brown side up and top with sauce.

YUM!!!!!

Tex-Mex Chicken - Easy Southwest Chicken and Marinade

2007-09-06T10:05:00.000-04:00

INGREDIENTS:

* 1/3 cup vegetable oil
* 1/3 cup water
* 1 envelope taco seasoning mix
* 1/2 teaspoon salt
* 1/2 teaspoon garlic powder
* 4 to 6 chicken breast halves, boneless

PREPARATION:
Combine oil, water, and seasonings in a food storage bag. Add chicken pieces, seal the bag, and marinate for 2 to 4 hours, turning occasionally to keep chicken coated. Makes about 3/4 cup marinade.

Take the chicken from the marinade and grill or broil for 5 to 7 minutes on each side, depending on thickness.

If you wish to use the marinade as a basting sauce, bring it to a full boil in a saucepan on the stovetop before using. Chicken is done when juices run clear when pricked with a fork.
Serves 4 to 6.

Oooohhh so good

Best Party Sangria Recipe

2007-08-25T18:36:00.000-04:00

This Sangria recipe is perfect for big summer parties - always a favorite, you may consider doubling the recipe.
INGREDIENTS:

* 1 Bottle of red wine (Cabernet Sauvignon, Merlot, Rioja, Zinfandel, Shiraz)
* 1 Lemon cut into wedges
* 1 Orange cut into wedges
* 1 Lime cut into wedges
* 2 Tbsp sugar
* Splash of orange juice
* 2 Shots of gin
* 1 Cup of sliced strawberries or raspberries (may use thawed or frozen)
* 1 Small can of diced pineapples (with juice)
* 4 Cups ginger ale

PREPARATION:
Pour wine in the pitcher and squeeze the juice wedges from the lemon, orange and lime into the wine. Toss in the fruit wedges (leaving out seeds if possible) and pineapple then add sugar, orange juice and gin.

Chill overnight. Add ginger ale, berries and ice just before serving. If you'd like to serve right away, use chilled red wine and serve over lots of ice. However, remember that the best Sangrias are chilled around 24 hours in the frig. - allowing the flavors to really marinate into each other.

Almost Better than Sex Cake

2007-08-11T17:04:00.000-04:00

Ingredients:
1(18.25-ounce) package yellow cake mix
1/2 cup skim milk
1/4 cup water
1/3 cup canola oil
2 eggs
2 eggs whites
1 cup nonfat plain yogurt
1 (4-serving) box sugar free instant vanilla pudding and pie filling
1 (4-ounce) bar German chocolate, grated
1.3 cup dark semisweet chocolate chips
1/2 cup chopped pecans

Instructions:
1. Preheat the oven to 350 degrees F.
2. Coat a 10-inch Bundt pan with nonstick cooking spray.
3. Use a large mixing bowl, and combine the cake mix, milk, water, oil, eggs, egg whites, yogurt, and vanilla pudding.
4. Beat slightly, only until the mixture is mixed.
5. Stir in the grated chocolate, chocolate chips, and pecans.
6. Pour the batter into the prepared pan.
7. Bake for 45 to 55 minutes, or until an inserted toothpick comes out clean.
8. Do not over bake.
9. Cool 10 minutes, and invert onto a serving plate.

Don’t let the name scare you, as this has been around for years.
Nutritional Information:
Per Serving--
Calories: 240
Carbohydrates: 32g
Protein: 4g
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 22g
Fiber: 12g
Sodium: 263mg

Gluten-free recipe

2007-07-16T12:45:00.000-04:00

This recipe is for those who need something special. It's also low in fat.

Ingredients

2 cups gluten-free flour blend* (this is a blend of rice,bean and tapocia flour)
2 tsp sugar
2 tsp xanthan
2 tsp active dry yeast
1/2 tsp salt
2 eggs
2 Tbsp oil
1/2 tsp apple cider vinegar
1/2 cup warm milk (use skim for the low fat)

Instructions

Preheat oven to 425 F.
Combine rice flour, tapioca starch, sugar, yeast, xanthan, and salt in a medium bowl.
Add eggs, oil, vinegar and milk. Stir together and scoop out onto a well-floured surface. Knead a couple of times until dough smooth and uniform.
Divide dough into 12 balls and shape into 8 inch long sticks.
Let rise 15-20 minutes on top of the warm oven. Brush tops with melted butter.
Bake 8-10 minutes.

Enjoy!

Seafood Linguine

2007-07-15T15:36:00.000-04:00

INGREDIENTS:

* 1/2 cup olive oil
* 1/2 cup unsalted butter
* 1 large onion chopped
* 6 garlic cloves minced
* rosemary & oregano
* 28 oz. can tomatoes chopped
* salt & pepper
* 1 cup dry white wine
* 1/2 c. parsley
* cooked or raw shrimp, crab, lobster, scallops (whatever combination or just one - sometimes I buy the imitation crab)

PREPARATION:
In a skillet, heat butter and oil - saute onion and garlic until golden.
Add wine; cook until liquid has evaporated and vegetables are golden.
Reduce heat; add tomatoes, spices, salt and pepper.

Add the seafood of your choice (scallops and raw shrimp take about 5 minutes to cook in sauce).
I like crab, shrimp and a can of lobster meat but basically any combination works.

Glazed Cornish Hens

2007-07-15T15:30:00.000-04:00

Cornish hens with a flavorful glaze.
INGREDIENTS:

* 4 Cornish hens
* salt and pepper
* 1/2 cup melted butter or smart balance
* 1 can (12 to 16 ounces) pineapple slices
* 1 cup low fat low salt chicken broth
* 1/2 teaspoon ground ginger
* 2 teaspoons cornstarch

PREPARATION:

Season cavity of Cornish hens with salt and pepper. Place hens in a large shallow roasting pan, breast side up. Brush Cornish hens with half of the melted butter. Drain pineapple, reserving juice.

Add enough water to juice to make 1 cup of liquid. Combine 1/2 cup of the pineapple liquid with chicken broth. Pour over hens. Bake at 350° for 50 to 60 minutes, basting several times (every 10 to 15 minutes) with remaining butter and pan drippings. Place 2 pineapple slices on top of each hen. Combine sugar, ginger, cornstarch, and remaining pineapple liquid. Spoon sauce over Cornish hens. Bake Cornish hens at 400° for 15 minutes longer. Glazed Cornish hens recipe serves 4.

EASY Dark Chocolate Cake Recipe

2007-07-07T16:49:00.000-04:00

1 pkg-Dark chocolate devil's food cake mix
1 cup-Instant chocolate pudding
1-cup-Sour cream
1/2 cup-water
1/2 cup-Cooking oil
4- eggs
1 1/2 cups- Semi sweet chocolate chips

Oven Temp ~ 350° Baking Time ~ 50 - 60 Min.
Pan Type ~ Bundt pan
Preheat oven, grease and flour pan,

In a large bowl, combine all ingredients, except chocolate chips. Beat 4 minutes. Fold in chocolate chips. Bake in prepared pan until cake tests done. Cool in pan for 10-15 minutes; turn out on wire rack or serving plate to complete cooling. Sprinkle with confectioners' sugar. Serve with ice cream.

Iced Vanilla Chai Coffee

2007-07-07T13:24:00.000-04:00

INGREDIENTS 4 tsp. MAXWELL HOUSE Naturally Decaffeinated Instant Coffee
3 Tbsp. granular no calorie sweetener
1 tsp. vanilla
1/2 tsp. ground cinnamon
1/8 tsp. ground allspice
1/4 cup warm water
2 cups fat free milk
1-1/2 cups ice cubes

DIRECTIONS Place coffee, sweetener, vanilla, cinnamon and allspice in pitcher. Add water; stir until coffee granules are completely dissolved.

Stir in milk and ice cubes; pour into 4 tall glasses.

Serve immediately.

Nutrition (per serving)
Calories 50
Total fat 0 g
Saturated fat 0 g
Cholesterol 5 mg
Sodium 55 mg
Carbohydrate 8 g
Dietary fiber 0 g
Sugars 5 g
Protein 4 g
Vitamin A 6 %DV
Vitamin C 0 %DV
Calcium 10 %DV
Iron 4 %DV

Bruschetta with Tomato and Basil

2007-06-29T17:00:00.000-04:00

INGREDIENTS:

* 1 pound ripe tomatoes, peeled and seeded
* 2 tablespoons extra virgin olive oil
* 1/2 teaspoon salt
* 2 medium garlic cloves, minced
* 1/2 teaspoon coarsely ground black pepper
* 3 tablespoons finely chopped fresh basil
* 4 ounces fresh Mozzarella cheese, cut into 1/4 to 1/2 inch cubes
* 1 tablespoon finely chopped Italian parsley
* .
* Bread:
* 1 medium baguette, French or Italian bread cut into 1/2 inch slices
* 2 large garlic cloves, peeled
* 2 tablespoons extra virgin olive oil
* freshly ground black pepper

PREPARATION:
Dice tomatoes into 1/2 inch pieces; drain over a bowl for 30 minutes to remove excess liquid. Combine all relish ingredients except the Mozzarella cheese in a small non aluminum bowl. Stir well and taste for seasoning.

Prepare grill for medium hot grilling, or preheat broiler. Place the bread on the grill; grill or broil each side just until marks of the grill or broiler pan appear. Remove and place on serving platter. Rub the toasted bread pieces on each side with cut surfaces of the peeled garlic cloves. Add cheese cubes to the relish; spoon mixture over each bread slice and then drizzle the remaining 2 tablespoon extra virgin olive oil over top. Sprinkle with freshly ground black pepper

Low Fat Pasta with Seafood and Mushroom Cream Sauce

2007-06-29T09:18:00.000-04:00

INGREDIENTS:

* 6 tablespoons smart balance
* 1 small garlic clove, cut in half
* 16 ounces fresh sliced mushrooms
* 2 pounds cleaned bay scallops
* 1 pound peeled cleaned medium shrimp
* 1 box (16 ounces) spiral pasta (use a multi-grain like barilla)
* 1 1/2 cups fat free 1/2 & 1/2
* 3/4 cup grated Parmesan cheese
* salt
* pepper
* 3 to 4 tablespoons fresh chopped parsley

PREPARATION:
Melt butter in a large skillet over medium heat with the halved garlic clove. Add mushrooms and cook until mushrooms are lightly browned. Remove garlic pieces. Add scallops and shrimp to the mushroom mixture; cook, stirring, for about 6 minutes, until cooked through.

In a large pot, cook the pasta according to package directions. Drain and return to the cooking pot. Add cream and Parmesan cheese to the pasta and toss well. Add mushroom and seafood mixture with juices; Toss well and season with salt and pepper to taste. Serve garnished with parsley.
Serves 6.

Spicy Tuna Steaks

2007-06-24T11:57:00.000-04:00

Recipe for broiled tuna steaks with lemon, soy sauce, and mustard. Easy and quick recipe, very healthy.

INGREDIENTS:

* 1/4 cup vegetable oil
* 4 cloves garlic, crushed and minced
* 2 tablespoons soy sauce
* 1/4 teaspoon dry mustard
* 3 tablespoons fresh lemon juice
* 1/2 teaspoon freshly ground black pepper
* 2 pounds tuna steaks
* 1 lemon, cut in wedges

PREPARATION:
In a jar or bowl, combine oil, garlic, soy sauce, mustard, lemon juice and pepper. Shake or whisk to blend well. Rinse tuna steaks under cold running water and pat dry. Place the tuna in a shallow bowl; cover with marinade, cover the bowl, and refrigerate for 1 hour.
Cook the tuna steaks on a lightly oiled broiler pan under a preheated broiler for about 4 to 5 minutes on each side, or until tuna is opaque. Serve with lemon wedges.
Serves 4.

Bourbon Sesame Shrimp

2007-06-24T11:43:00.000-04:00

Jumbo shrimp with sesame seeds and bourbon.

INGREDIENTS:

* jumbo shrimps, peeled and deveined, about 1/2 pound per person
* bourbon whiskey
* sesame oil
* soy sauce
* sesame seeds

PREPARATION:
Marinate jumbo shrimps in a marinade of equal parts bourbon whiskey, sesame oil, and soy sauce for 1 1/2 to 2 hours. Grill or broil for about 3 to 4 minutes on each side. Dip cooked shrimp into marinade, roll in sesame seeds to coat, and return to grill or broiler to cook until seeds are lightly browned, turning once.
Allow about 1/2 pound of shrimp per person.

Strawberry-Chardonnay Gelee

2007-06-14T13:36:00.001-04:00

Ingredients

3 cups thinly sliced hulled strawberries, divided
1/2 cup sugar
1 cup Chardonnay
2 tablespoons lemon juice
1 (.25 ounce) envelope unflavored gelatin

Set aside 3/4 cup sliced strawberries. Stir together the remaining berries and sugar in a medium bowl.

Place Chardonnay in a microwave-safe cup and microwave on High until hot but not boiling, about 1 1/2 minutes.
Pour over the strawberry-sugar mixture. Mash the berries with a potato masher to break them down and help release the juices. Let stand for 2 hours to infuse the wine with the berry juice.

Transfer the mashed berries to a fine sieve set over a large measuring cup or bowl; press on the solids to extract any remaining juice. Add enough water to the berry juice to make 2 cups total.

Stir together lemon juice and gelatin in a small heatproof cup or bowl. Microwave, uncovered, on High until the gelatin has completely dissolved but the liquid is not boiling, 20 to 30 seconds. (Alternatively, bring 1/2 inch water to a gentle simmer in a small skillet.

Set the bowl with the gelatin mixture in the simmering water until the gelatin has dissolved completely.) Stir the mixture, then whisk into the berry juice.
Set the gelee in the freezer.

Stir every 5 minutes until thick but not completely set, 20 to 30 minutes total. Divide among four 8-ounce bowls or wineglasses. Top each gelee with an equal portion of the reserved strawberries. Cover with plastic wrap and refrigerate until completely set, about 4 hours or overnight.
Yield: 4 servings

Calories: 181 kcal
Carbohydrates: 34 g
Dietary Fiber: 2 g
Fat: 0 g
Protein: 2 g
Sugars: 25 g

Chicken Noodle Casserole

2007-06-09T12:23:00.000-04:00

A tasty chicken noodle casserole with chopped vegetables, sliced mushrooms, and a little white wine, baked with herb and butter bread crumbs on top.

INGREDIENTS:

* 4 ounces medium noodles
* 4 tablespoons butter (or smart balance)
* 6 to 8 ounces sliced mushrooms
* 1/2 cup thinly sliced celery
* 1/2 cup chopped onion
* 1 small carrot, grated
* 4 tablespoons flour (you can use wheat but 4 tablespoons of white flour ain't gonna kill ya )
* 1 teaspoon salt
* 1/4 teaspoon pepper
* 1/2 teaspoon herb seasoning mixture or dried leaf thyme
* 1 1/2 cups milk (low fat or fat free 1/2 & 1/2)
* 1/2 cup chicken broth (I use the low fat low salt broth)
* 2 cups cooked diced chicken
* 4 ounces egg noodles, cooked and drained (use the yolk free ones)
* 1/4 cup dry white wine - or substitute more chicken broth
* 1/2 cup fine dry bread crumbs (wheat bread crumbs work too)
* 1 tablespoon melted butter
* 2 tablespoons green onions or freshly chopped parsley, optional

PREPARATION:
Cook noodles in boiling salted water just until tender. Drain and set aside.

Heat butter in a large saucepan over medium-low heat; add mushrooms, onion, celery, and grated carrot. Cook until tender, about 5 to 8 minutes; stir flour into the pan juices until smooth; add salt, pepper, and thyme.

Gradually add milk and chicken broth. Cook, stirring constantly, until bubbly. Add chicken, noodles, and wine; simmer for 1 minute. Spoon into a 2-quart baking dish. Combine the fine bread crumbs with butter then toss with green onions or parsley if desired. Sprinkle buttered bread crumb mixture over the chicken noodle casserole. Bake at 400° for 20 to 25 minutes, until hot and bubbly.

2007-06-07T20:58:00.000-04:00

GARLIC FOR HUMAN AND DOG HEALTH

Numerous medical studies show how garlic juice reduces cholesterol and helps the heart.
Worldwide people take garlic pills, eat garlic cloves and spray garlic juice on food for good health.

For dogs it does even more:
1. Keeps dogs from having worms and gets rid of worms that are there.
2. Helps keep fleas and ticks off dogs by getting into the dog's system and creating
a garlic odor that fleas and ticks detect and avoid the dog altogether.
(Don't worry, your dog won't smell like garlic. Humans can't detect
the garlic odor on the dog but the insects sure will!)
3. Helps reduce dog's cholesterol level for good heart function.

Garlic Juice is easiest way to give garlic to your dog, here's how most kennels and dog owners do it:
Spray or pour garlic into the dog's food, mix well into the food.

Here's the recommended daily dosage:

5-20 lb. dogs - 4 sprays or 1/4 ounce in food daily.
21-50 lb. dogs - 6 sprays into food and mix well.
51 lbs. and over dogs 8 sprays into food and mix well.

If, for some rare reason your dog will not eat food with the garlic juice in it, mix the garlic
juice with soybean oil (available in the cooking oil section at your local supermarket) and mix
into food - this also helps make a very nice coat on the dog.

Be sure that any garlic juice you give to your pet or farm animal is pasteurized. It's important, just
like you wouldn't feed milk to your pet if it wasn't pasteurized, the same is true with garlic juice.

Roasted Asparagus Bundles

2007-05-21T21:50:00.001-04:00

1 pound fresh asparagus spears, tough ends trimmed and discarded
4 scallions, root end trimmed
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Preheat oven to 400 degrees F.

Place asparagus and scallions on a baking sheet. Drizzle with oil and sprinkle with salt and pepper. Roast 25 to 30 minutes, until tender. Wrap individual portions of asparagus with scallion to tie into bundles.

mango salsa!!!!

2007-05-20T16:41:00.001-04:00

okay, so you all know, i totally live for this recipe. it has to be one of my favorite things about summer because it means the mangoes are in season and hence, this wonderful recipe. i just made some a few minutes ago and am waiting for it to be ready so i can go eat it. it tasted so good while i was making it that i almost fainted! okay, enough babbling here goes:

Mango Black Bean Salsa

2 ripe mangoes, peeled, removed from pit and diced.
1 (14 oz) can black beans, drained and rinsed
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
2 tablespoons fresh lime juice
3 tablespoons chopped fresh cilantro
1/4 cup chopped green onions
Salt and fresh ground pepper to taste

in a large bowl, combine all ingredients together. Refrigerate at least an hour to allow flavors to mingle. Serve with tortilla chips, toasted pita bread, grilled or toasted garlic bread, or on top of a veggie burger

Makes 6-8 servings.

another great thing about this recipe is that it's guilt-free. one cup of mango is filled with beta carotene, vitamins C, E and B2. enjoy!!!

Baked Flounder

2007-05-12T19:14:00.000-04:00

Baked Dijon Flounder

INGREDIENTS:

* 1 to 1 1/2 pound flounder fillets
* 1 teaspoon melted butter or margarine or smart balance
* 1/2 cup light mayonnaise
* 1/4 cup Dijon mustard
* 2 tablespoon chopped chives, frozen or fresh

PREPARATION:
Place flounder in a lightly buttered baking dish. Combine remaining ingredients in a small bowl; spread evenly over fish fillets. Bake at 350° for 15 minutes, or until fish flakes easily with a fork.
Dijon flounder recipe serves 4.

Mushroom Stroganoff

2007-05-08T17:52:00.000-04:00

1 lb. Sliced Portobellos
1/2 lb. Sage Sausage*
1/4 cup chopped onion
1 clove chopped garlic
1/2 cup milk
1 T Flour
1 lb. Egg Noodles - Cooked

Sauté onion, garlic and sausage till sausage is brown, add Oakshire Sliced Portobellos and cook until Portobellos are cooked through – 10 minutes. If needed add more water to Portobellos and sausage.
Mix milk and flour together. Bring pan to boil, add milk and flour mixture to pan to make thicker gravy.
Serve over Egg Noodles.
*Sausage option, if you do not use sausage you can substitute beans or vegetable protein.

Portobello Pizza

Portobello Mushroom caps, cleaned and stems removed
Extra virgin olive oil
Tomato sauce, homemade or good quality purchased
Grated cheeses: fresh mozzarella, provolone, parmesan, locatelli, cheddar, etc.
Freshly chopped herbs

Preheat the oven to 400 degrees. Rub the portobello with extra virgin olive oil and place gill side up on the baking sheet. Bake for 7 minutes to soften. Remove from the oven and let cool. Pour off any juices.

Top each roasted portobello with some tomato sauce and then grated cheese. Return to oven and bake until the sauce is bubbly and the cheese is melted. Sprinkle with freshly chopped herbs and serve immediately

Broccoli Chicken Dijon

2007-04-25T17:31:00.000-04:00

Prep Time: 15 min
Total Time: 30 min
Makes: 4 servings

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 Tbsp. lite soy sauce
1 Tbsp. olive oil
4 cups broccoli florets
1 clove garlic, minced
1 lb. boneless skinless chicken breasts, cut into thin strips
2 Tbsp. GREY POUPON Dijon Mustard

DIRECTIONS
Mix chicken broth and soy sauce; set aside.

Heat oil in large skillet on medium-high heat. Add broccoli and garlic; cook and stir until crisp-tender. Remove from skillet; cover to keep warm.

Add chicken to skillet; cook and stir 3 to 4 min. or until cooked through. Add broth mixture; mix well. Bring to boil. Reduce heat to medium-low. Stir in mustard until well blended. Return broccoli mixture to skillet; mix lightly. Cook until heated through, stirring occasionally.

Calories 200
Total fat 7 g
Saturated fat 1.5 g
Cholesterol 65 mg
Sodium 470 mg
Carbohydrate 5 g
Dietary fiber 2 g
Sugars 2 g
Protein 28 g
Vitamin A 45 %DV
Vitamin C 60 %DV
Calcium 6 %DV
Iron 10 %DV

My first post... Southwestern Beef Salad

2007-04-11T21:15:00.000-04:00

So, this isn't MY recipe, just a recipe from a meal plan that I'm trying so that I can lose some of that baby weight. I'll write the recipe the way I made it in parenthesis: (I like these recipes because they are portioned for 1 person)

Southwestern Beef Salad

1/4 cup canned kidney beans, rinsed and drained (I used black beans)
2 oz. sliced, deli roast beef, cut in thin strips
4 cherry tomatoes (I used grape tomatoes), cut in half
1/4 small red onion, chopped
2 cups mixed salad greens
1/4 cup chopped avocado
2 tbsp. salad dressing (I used balsamic vinagrette) - preferrably low or nonfat; low sodium
1 tbsp. low sodium salsa (I didn't use salsa and just added another tbsp of dressing because I didn't have any and just put in more tomatoes... I didn't miss the salsa)

Mix salad greens with chopped avocados. Combine beans and roast beef with vegetables in salad bowl; pour dressing and salsa on top and toss well. Serve.

New Recipe Postah

2007-04-11T20:39:00.000-04:00

Welcome lccb! lets have the salad recipe......

Easter did me in and I don't wanna see pink meat til next year.....

tomatoes, advocado, basil pasta

2007-03-30T15:22:00.000-04:00

this is a recipe that i got from some pbetty crocker recipe book.

ingredients:
two ripe advocados
2-3 medium sized tomatoes
1 cup of fresh chopped basil
one fresh garlic clove

dice the tomatoes and the advocado and slice the garlic clove.

sautee the garlic clove in olive oil until brown. then add the avocado, tomato and basil and sautee them until tender. season with freshly ground pepper and salt (i really prefer kosher salt) to taste.

it takes about twenty minutes to prepare and then serve over angel pasta. i recently tried this with whole grain pasta and it was really great!

Shrimp & garlic w/ angel hair

2007-03-29T17:23:00.000-04:00

I made this one up too. :-)

Its so easy and delish!!

I took a half a bag of frozen shrimp and ran it under cold water to defrost.
I have this GREAT olive oil thats kinda hot and spicy, so I wanted to try it.

I cooked up the shrimp in a bit of the oil with some crushed garlic and basil til pink.
I then added some fresh mushrooms.
I added a 1 can of crushed tomatoes w/ garlic and basil and let it simmer for a bit.

Cooked up some Barilla multi grain angel hair pasta and mixed it up and BAM. This will make your tongue dance, swear!

Caramelized Onion Topped Steaks with Creamy Horseradish Sauce

2007-03-22T11:23:00.000-04:00

Phase 2 & 3
Prep Time: 5 min
Total Time: 20 min
Makes: 4 servings

INGREDIENTS
1 small onion, thinly sliced (about 3/4 cup)
1/4 cup SOUTH BEACH DIET™ Italian Dressing
4 beef tenderloin steaks (4 oz. each)
1/4 cup BREAKSTONE'S FREE or KNUDSEN FREE Fat Free Sour Cream
1 Tbsp. horseradish

DIRECTIONS
Cook onions in dressing in large skillet on medium heat until tender, stirring occasionally. Push onions to one side of skillet.

Add steaks to other side of skillet; cook 5 min. on each side for medium doneness (160°F).

Meanwhile, combine sour cream and horseradish. Place steaks on serving plates; top with the onions. Serve with the horseradish sauce.

Nutrition (per serving)
Calories 190
Total fat 9 g
Saturated fat 3 g
Cholesterol 55 mg
Sodium 240 mg
Carbohydrate 6 g
Dietary fiber 1 g
Sugars 4 g
Protein 19 g
Vitamin A 4 %DV
Vitamin C 2 %DV
Calcium 4 %DV
Iron 15 %DV

HELLO!!

2007-03-21T22:24:00.000-04:00

IS ANYONE READING THESE RECIPES??????

I FEEL SO ALONE, LIKE NO ONE CARES, LIKE NO ONE WANTS TO POST RECIPES

WAHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Chicken & Tortellini Soup

2007-03-20T09:54:00.000-04:00

This soup recipe includes chicken breast chunks, mushrooms, cheese tortellini, spinach, and seasonings.
INGREDIENTS:

* 4 1/2 quarts chicken broth
* 1 package (8 to 10 ounces) fresh cheese-filled tortellini
* 3/4 pound spinach leaves, stems removed
* 1 pound boneless, skinless chicken breasts, cut in 1/2-inch pieces
* 8 ounces mushrooms, sliced
* 1 medium red bell pepper, chopped
* 1 cup cooked rice
* 1 1/2 teaspoons dried basil
* grated Parmesan cheese

PREPARATION:
Rinse, drain and chop spinach leaves. In an 8 to 10-quart kettle or Dutch oven, bring the chicken broth to a boil over high heat. Add tortellini, and cook for about 4 minutes, just until tender.

Add spinach, chicken, mushrooms, bell pepper, rice, and basil, then return to a boil over high heat.

Reduce heat, cover and simmer for about 3 minutes, or until chicken is no longer pink in the center. Ladle into bowls and pass the Parmesan cheese.
Makes about 10 servings.

Stuffed Portobello Mushrooms

2007-03-10T20:42:00.000-05:00

I made this up I swear.
It was so good it should be in a recipe book!

Ingredients:

4 large portobello mushrooms (washed and dryed, cut the stems off and chop)
Bag of fresh baby spinach
1/4 sweet onion chopped
1 stalk celery diced and chopped
1 tablespoon minced garlic
4 boneless skinless chicken thighs
1/4 box barilla multi-grain angel hair pasta
1 tablespoon tarragon
salt and pepper to taste
1 can of 98% fat free cream of chicken soup
1/4 cup or more of fat free 1/2 & 1/2

First thing I did was clean the mushrooms and put them on a paper towel to dry after I cut the stems off and chopped them up.

I put some oil in a skillet and sauteed the garlic, onion, and chicken. I added the tarragon and salt and pepper when I threw in the spinach.

In the meantime, I took a can of fat free cream of chicken soup and added some tarragon and chopped garlic and tossed it in with the celery, onion, chicken, spinach.

I placed the 4 portabella mushroom in a 9 X 13 " glass pan after I sprayed it with "pam". I then scooped the above mixture into each mushroom and baked it at 350 for 20 minutes.

I cooked up the angel hair and added the remaining garlic/tarragon/chicken/spinach mixture to it and served that with the mushroom on top. OH MY GOD...it was freakin awesome. Trust me on this one!!

Baked Halibut With Mushroom Cream Sauce

2007-03-09T19:24:00.000-05:00

INGREDIENTS:
4 halibut fillets, about 1 1/2 pounds
2 to 3 tablespoons melted butter (or smart balance)
salt and pepper
4 to 6 ounces mushrooms, sliced
4 to 6 green onions, trimmed, thinly sliced
3 tablespoons flour (you can use whole wheat flour)
1/2 cup chicken broth (low fat low salt)
1 cup milk (low fat or fat free or fat free 1/2 & 1/2)
1 tablespoon sherry
1/2 teaspoon seasoned salt or Cajun seasoning
1/4 teaspoon garlic seasoned pepper or other pepper blend

PREPARATION:Heat oven to 350°. Butter a baking dish; place halibut fillets in baking dish. Brush with butter and sprinkle with salt and pepper. Bake for about 20 to 25 minutes, basting occasionally with the butter, or until fish begins to flake with a fork.

Remove from oven and let stand for 5 minutes.

Meanwhile, make mushroom sauce. In a saucepan, heat butter over medium-low heat; add mushrooms. Cook, stirring frequently, until mushrooms are golden brown and tender. Add green onions. Add flour, stirring until well blended. Gradually stir in chicken broth and milk until smooth. Add sherry and seasonings. Continue cooking, stirring constantly, until sauce is thickened and bubbly.
Serve halibut with sauce. Serves 4.

This recipe can be easily halved for 2, or cook 2 halibut fillets and freeze half of the sauce for another meal.

Italian Spinach Pie

2007-02-27T09:32:00.000-05:00

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 50 min
Makes: 8 servings

INGREDIENTS
1 container (16 oz.) BREAKSTONE'S or KNUDSEN Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup KRAFT 2% Milk Shredded Reduced Fat Mozzarella Cheese
4 eggs, beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup KRAFT 100% Grated Parmesan Cheese
1 tsp. dried oregano leaves

DIRECTIONS
Preheat oven to 350°F. Mix all ingredients until well blended.

Pour into greased 9-inch pie plate.

Bake 40 min. or until center is set.

Nutrition (per serving)
Calories 170
Total fat 8 g
Saturated fat 3.5 g
Cholesterol 125 mg
Sodium 550 mg
Carbohydrate 10 g
Dietary fiber 1 g
Sugars 2 g
Protein 16 g
Vitamin A 100 %DV
Vitamin C 30 %DV
Calcium 35 %DV
Iron 8 %DV

Substitute
Substitute 1/2 cup chopped red bell pepper for the roasted red peppers.

How to Reheat in Microwave
Place 1 serving on microwaveable plate. Microwave on HIGH 1-1/2 min. or until heated through. Repeat with any remaining servings.

Flounder Amandine over Spinach

2007-02-27T09:23:00.000-05:00

Flounder Amandine over Spinach

Phase 1, 2, & 3
Prep Time: 15 min
Total Time: 27 min
Makes: 4 servings

INGREDIENTS
1 Tbsp. GREY POUPON Dijon Mustard
1 Tbsp. Hellman's Light Mayonnaise
1 lb. flounder fillets
1/4 cup PLANTERS Salted Almonds, chopped
2 cups sliced mushrooms
1 Tbsp. olive oil
1 bag (5 oz.) baby spinach leaves
1 cup halved cherry tomatoes
1/4 tsp. garlic powder
1 Tbsp. KRAFT 100% Grated Parmesan Cheese

DIRECTIONS
Preheat oven to 400°F. Combine mustard and mayo. Place fish fillets in single layer on lightly greased baking sheet; spread evenly with the mustard mixture. Sprinkle with almonds.

Bake 10 to 12 minutes or until fish flakes easily with fork. Meanwhile, cook mushrooms in hot oil in large skillet on medium-high heat 3 minutes. Add spinach, tomatoes and garlic powder; mix well. Cook an additional 3 minutes or until spinach is wilted and mushrooms are tender.

Spoon spinach mixture onto serving platter or 4 dinner plates. Sprinkle with cheese; top with fish.

Nutrition (per serving)
Calories 250
Total fat 13 g

Saturated fat 2 g
Cholesterol 65 mg
Sodium 320 mg
Carbohydrate 6 g
Dietary fiber 3 g
Sugars 2 g
Protein 27 g
Vitamin A 80 %DV
Vitamin C 15 %DV
Calcium 10 %DV
Iron 10 %DV

Substitute
Substitute any other mild-flavored fish fillets, such as sole, for the flounder.

Foods to calm you down

2007-02-15T15:54:00.000-05:00

I found this on yahoo and thought it was great!

Holiday bills arriving in heaps? Lurking taxes turning up the tension? No Valentine in sight? Regardless of the cause, there's an almost Alice in Wonderland counter-intuitiveness to the goodies we turn to for comfort. Instead of soothing our frayed nerves, many of them ultimately make us feel worse.

Take the classic-curling up with a pint of ice cream. It's a total backfire. Why? Sweets are insidious: After the initial rush, the body's insulin response kicks in, causing a sudden blood sugar drop that triggers the release of stress hormones. Soon you're feeling more jangled than you were before you inhaled that whole container of Chunky Monkey. And alcohol, of course, is a wolfish stimulant in calm sheep's clothing.But true comfort foods do exist.

1. Berries, any berries. Eat them one by one instead of M&Ms when the pressure's on. For those tough times when tension tightens your jaw, try rolling a frozen berry around in your mouth. And then another, and another. Since the carbs in berries turn to sugar very slowly, you won't have a blood sugar crash. The bonus: They're a good source of vitamin C, which helps fight a jump in the stress hormone cortisol

2.Guacamole. If you're craving something creamy, look no further. Avocados are loaded with B vitamins, which stress quickly depletes and which your body needs to maintain nerves and brain cells. Plus their creaminess comes from healthy fat. Scoop up the stuff with whole-grain baked chips-crunching keeps you from gritting your teeth.

3. Mixed nuts. Just an ounce will help replace those stress-depleted Bs (walnuts), give you a whopping amount of zinc (Brazil nuts)-it's also drained by high anxiety-and boost your E (almonds), which helps fight cellular damage linked to chronic stress. Buy nuts in the shell and think of it as multi-tasking: With every squeeze of the nutcracker, you're releasing a little bit of tension.

4. Oranges. People who take a 1,000 mg of C before giving a speech have lower levels of cortisol and lower blood pressure than those who don't. So lean back, take a deep breath, and concentrate on peeling a large orange. The 5-minute mindfulness break will ease your mind and you'll get a bunch of C as well.

5. Asparagus. Each tender stalk is a source of folic acid, a natural mood-lightener. Dip the spears in fat-free yogurt or sour cream for a hit of calcium with each bite.

6. Chai tea. A warm drink is a super soother, and curling up with a cup of aromatic decaf chai tea (Tazo makes ready-to-brew bags) can make the whole evil day go away.

7. Dark chocolate. Okay, there's nothing in it that relieves stress, but when only chocolate will do, reach for the dark, sultry kind that's at least 70% cocoa. You figure if the antioxidant flavonoids in it are potent enough to fight cancer and heart disease, they've got to be able to temper tension's effects.

Feta Chicken Bake

2007-02-10T15:40:00.000-05:00

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 50 min
Makes: 6 servings

INGREDIENTS
6 boneless skinless chicken breast halves (2 lb.)
2 Tbsp. lemon juice, divided
1/4 tsp. salt
1/4 tsp. black pepper
1 pkg. (3.5 oz.) ATHENOS Reduced Fat Crumbled Feta Cheese with Basil & Tomato
1/4 cup finely chopped red pepper
1/4 cup finely chopped fresh parsley

DIRECTIONS
Preheat oven to 350°F. Arrange chicken in 13x9-inch baking dish.

Drizzle with 1 Tbsp. of the lemon juice. Season with salt and black pepper. Top with cheese; drizzle with remaining 1 Tbsp. lemon juice.

Bake 35 to 40 minutes or until chicken is cooked through. Sprinkle with red pepper and parsley.

Nutrition (per serving)
Calories 210
Total fat 6 g

Saturated fat 2.5 g
Cholesterol 95 mg

Sodium 400 mg
Carbohydrate 2 g

Dietary fiber 0 g
Sugars 0 g

Protein 36 g
Vitamin A 15 %DV

Vitamin C 15 %DV
Calcium 8 %DV

Iron 8 %DV

Crock Pot Pot Roast-southbeach style

2007-01-27T13:37:00.000-05:00

CROCK POT POT ROAST

About 3 1/2 or 4 lb. pot roast or rump
Sweet Potatoes
Onions
Brown gravy mix
1 can of 98% fat free cream of mushroom soup
Bay leaf and garlic, optional

Peel and cut potatoes into small pieces. Put half in bottom of crock pot, seasoned with Nature's Seasoning. Make a package of brown gravy mix and pour a little over the potatoes on the bottom. Set pot roast on top of potatoes. Slice a medium onion and lay on top of meat. Put rest of potatoes around and season. Pour a can of cream of mushroom soup and the rest of the brown gravy over all. Cook on high 6 to 7 hours.

I don't have the stats for this but its all good fatwise! Sweet potatoes are amoung the acceptable carbs. I think throwing in some carrots and/or celery can't kill you either! Delicious easy Sunday din din!

Pork Tenderloin with Dijon-Fennel Rub and Sweet-Potato Fries

2007-01-25T18:51:00.000-05:00

Sweet-Potato Fries
Nonstick cooking spray
2 medium sweet potatoes (about 1 1/4 pounds)
1/2 teaspoon salt

Dijon-Fennel Pork
1 tablespoon Dijon mustard
2 teaspoons fennel seeds, crushed
1 garlic clove, crushed with garlic press
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 whole pork tenderloin (about 1 pound)

1. Prepare Sweet-Potato Fries: Preheat oven to 475 degrees F. Spray 15 1/2-inch by 10 1/2-inch jelly-roll pan or large cookie sheet with nonstick cooking spray.
2. Scrub potatoes well but do not peel. Slice each potato lengthwise in half. Holding each potato half cut side down, cut lengthwise into 1/4-inch-thick slices. Place potatoes in jelly-roll pan; sprinkle with salt and lightly coat with nonstick cooking spray.

3. Prepare Dijon-Fennel Pork: In small bowl, mix all ingredients except pork. Rub pork with Dijon mixture. Place pork on rack in small roasting pan (14-inch by 10-inch).

4. Place potatoes and pork on 2 oven racks, and roast about 25 minutes or until pork is still slightly pink in the center (internal temperature of meat should be 155 degrees F. on meat thermometer) and potatoes are tender and lightly browned. Transfer pork to cutting board and thinly slice. Transfer potatoes to serving bowl.

Based on individual serving.

Calories: 300
Total Fat: 5 g
Saturated Fat: 2 g
Cholesterol: 67 mg
Sodium: 670 mg
Carbohydrates: 36 g<---This is high from the sweet potato fries but they're good carbs....
Fiber: 5 g
Protein: 27 g

Surprising Good-for-You Foods

2007-01-25T18:20:00.000-05:00

Buttermilk: Originally, buttermilk was the liquid remaining after cream was churned into butter, but today it's made by adding lactic-producing bacteria and nonfat milk solids to pasteurized milk. Buttermilk can be made from whole milk, but the more popular varieties are low-fat (1 percent fat) and reduced-fat (1.5 percent fat)

Cream-style corn: There was cream in your grandma's recipe, but the liquid in today's cans is actually a component of the corn kernels themselves and other ingredients such as starch. If you look at calories and fat, canned cream-style and whole-kernel corn are identical.

Pork: Lean cuts (tenderloin, boneless loin chops) compare favorably with skinless chicken. So, if your family is crying "fowl," vary the menu with these healthy cuts of pork.
Related recipe: Pork Tenderloin with Dijon-Fennel Rub and Sweet-Potato Fries

Salmon: Yes, half of its calories come from fat, but it's the heart-healthy omega-3 type (often called fish oil). Some studies indicate omega-3 fats reduce the likelihood of blood clots that can lead to heart attacks or stroke.
Related recipe: Five-Spice Salmon

Eggs: One large egg is a significant source of a number of vitamins and minerals, and contains only 75 calories and 5 grams of fat. Moreover, most of this fat is the healthy, unsaturated variety. (Eggs are high in cholesterol, but the chief villain in raising blood-cholesterol levels is not the cholesterol in our diets, but in saturated fats.) Also, egg yolks are rich in the pigment zeaxanthin, which seems to help protect eyes from macular degeneration, a leading cause of blindness in people older than 65.

Chicken thighs: They are higher in fat and calories than breasts, but as long as you remove the skin and any excess fat, economical thighs fit into a good-for-you diet. They also provide 25 percent more iron and more than twice as much zinc as the same amount of breast meat.
Related recipe: Country Chicken

Frozen/canned fruits and vegetables: We agree that fresh, locally grown produce can't be beat, but frozen and canned fruits and vegetables compare favorably (in terms of nutrition), providing an array of vitamins, minerals and phytochemicals, as well as fiber.
Related recipe: Frozen Fruit Yogurt

Beef tenderloin steaks: Ounce for ounce, this tender cut has about the same calorie and fat content as skinless chicken thighs. The key is portion size. At home, count a 3/4-inch-thick steak (about 3 1/2 ounces) as a single serving. At steak houses, order the petit filet mignon.
Related recipe: Steak with Mushroom Sauce

Smothered Sirloin Steak

2007-01-21T10:21:00.000-05:00

I like red meat, and this is delicious!

1/2 cup KRAFT Light Zesty Italian Reduced Fat Dressing, divided
1 lb. well-trimmed boneless beef sirloin steak
1/3 cup BREAKSTONE'S FREE or KNUDSEN FREE Fat Free Sour Cream
4-1/2 tsp. KRAFT 100% Grated Parmesan Cheese
1/4 to 1/2 tsp. black pepper
1 cup thinly sliced onions (about 1 medium)

POUR 1/4 cup of the dressing over steak in resealable plastic bag. Seal bag; turn to coat. Refrigerate 30 min. or overnight to marinate. Combine sour cream, 2 Tbsp. of the remaining dressing, the Parmesan cheese and pepper. Refrigerate until serving time.
HEAT remaining 2 Tbsp. dressing in large nonstick skillet on medium heat. Add onions; cook 7 to 8 min. or until golden brown, stirring frequently. Remove onions; set aside.
DRAIN steak; discard marinade. Cook steak in same skillet on medium heat 3 to 4 min. on each side for medium doneness. Place on cutting board; slice crosswise into thin strips. Serve steak topped with sauce and onions.

The facts, ma'am:

POUR 1/4 cup of the dressing over steak in resealable plastic bag. Seal bag; turn to coat. Refrigerate 30 min. or overnight to marinate. Combine sour cream, 2 Tbsp. of the remaining dressing, the Parmesan cheese and pepper. Refrigerate until serving time.
HEAT remaining 2 Tbsp. dressing in large nonstick skillet on medium heat. Add onions; cook 7 to 8 min. or until golden brown, stirring frequently. Remove onions; set aside.
DRAIN steak; discard marinade. Cook steak in same skillet on medium heat 3 to 4 min. on each side for medium doneness. Place on cutting board; slice crosswise into thin strips. Serve steak topped with sauce and onions.

The facts, ma'am:

Nutrition (per serving)
Calories
200
Total fat
7g
Saturated fat
2.5g
Cholesterol
65mg
Sodium
430mg
Carbohydrate
9g
Dietary fiber
1g
Sugars
5g
Protein
23g
Vitamin A
4%DV
Vitamin C
4%DV
Calcium
8%DV
Iron
15%DV

Just be sure to choose lean sirloin or something equivalent.
Enjoy!

Down 7 Pounds!

2007-01-18T08:37:00.000-05:00

I am down 7 pounds since my last visit to the doc as of yesterday. I have not cheated ONCE and I won't until I hit 15 pounds, then I will reward myself with some good carbs.....like a glass of wine ? Maybe some whole grain pasta? Or Dark chocolate!!

I can't wait to see some of your recipes CR, Db & J!!! Bring them on!

Salmon with Tomatoes, Spinach & Mushrooms

2007-01-17T17:48:00.000-05:00

Phase 1, 2, & 3
Prep Time: 10 min
Total Time: 35 min
Makes: 4 servings

INGREDIENTS
4 salmon fillets (4 oz. each)
2 cups chopped fresh spinach
1 cup sliced mushrooms
1 medium tomato, chopped
1/3 cup SOUTH BEACH DIET™ Italian Dressing

DIRECTIONS
Preheat oven to 375°F. Place salmon fillets, skin-sides down, in 13x9-inch baking dish sprayed with cooking spray.

Mix remaining ingredients until well blended; spoon evenly over salmon.

Bake 20 to 25 min. or until salmon flakes easily when tested with fork.

Nutrition (per serving)
Calories 180
Total fat 7 g

Saturated fat 1 g
Cholesterol 60 mg
Sodium 290 mg
Carbohydrate 4 g
Dietary fiber 1 g
Sugars 3 g
Protein 24 g
Vitamin A 40 %DV
Vitamin C 8 %DV
Calcium 4 %DV
Iron 8 %DV

Substitute red snapper or orange roughy fillets for the salmon fillets.

Garlic Tarragon Chicken

2007-01-11T17:12:00.000-05:00

4 boneless/skinless breasts or thighs (chicken)
1 can 98% fat free cream of chicken soup
1/4 cup to 1.2 cup fat free 1/2 & 1/2
about 2 tbsps chopped garlic
fresh tarragon (or not)
1 can or 1/2 pound of fresh mushrooms
mix 1/2 the tarragon and garlic like a paste and press into the chicken, brown over
medium heat in olive oil. Add the mushrooms and saute

Mix the soup, 1/2 and the rest of the garlic tarragon/mushrooms into the soup mixture and pour over browned chicken sprinkle some paprika on top and bake for 1 hour at 350.

Orgasmic!

Goes great with fresh steamed greenbeans for a no carb diet

Once you're eating carbs, try it over a multigrain penne pasta or brown rice pilaf.

Chili !!!!

2007-01-05T20:38:00.000-05:00

Chili2 lbs ground chicken
1 (29 ounces) can tomato sauce
1 (16 ounces) package kidney beans (cooked and drained)
1 can Rotel “Chili Fixin's”
1 cup diced onion (1 medium onion)
¼ cup diced celery (1 rib)
2 medium tomatoes, chopped
2 tsp cumin powder
3 tbs chili powder
1½ tsp black pepper
1 yellow pepper
1 red pepper
2 to 4 cans of crushed tomatoes with mild jalapeno
If you want to be really daring, throw some diced jalapeno chicken sausage .

Enjoy!!
Brown turkey, drain fat, and crumble. Combine all ingredients into a large pot and simmer over low heat. Cook for 2-3 hours, stirring every 15 minutes. You can top it with chopped onion and low-fat cheese.

White Chili — Phase 13 or 4 boneless skinless chicken breasts
salt and pepper
3 to 4 tbs olive oil
5 cans (15 to 16 ounces each) great northern beans
2 cans (14.5 ounces each) chicken broth
1 can (4.5 ounces) chopped green chilies
1 can Rotel “Chili Fixin's”
1 packet of McCormick White Chicken Seasoning
½ tsp cumin
½ tsp chili powder
Season chicken with salt and pepper and sauté in the olive oil until browned. Meanwhile, put remaining ingredients in a big soup pot or Dutch oven. Bring to a boil, lower heat, and simmer. When the chicken breasts are browned, cut them into small pieces and add them in the chili. Simmer for 15 to 20 minutes.

Diet Tips to get started

2007-01-04T18:27:00.000-05:00

1)Eat less. More often.

Rather than eating large meals, chop up your eating into smaller portions throughout the day. I found myself eating 3 meals most days and having a snack around 3pm as well as another in the evening. That was enough to keep me from feeling hungry while still eating less in total.

2)Don't eat right before going to bed.
I've read this numerous times and don't get why it works, but it does. I set a limit of 3 hours. So I planned to go to bed at midnight, I wouldn't eat past 9pm.

3)Brush your teeth early.
For whatever reason, I won't eat when my teeth still feel clean. By brushing them several hours before bed, it was easier to accomplish #2.

4)Kick the sugar habit.
If you drink sugared soft drinks (I used to be a Mt. Dew and Coke fan), replace them either with their diet counterparts or water. This can make a very, very big difference.

5)Eat vegetables before the main course.
Whenever possible, I'd make sure to have an ample serving of a vegetable (you get very few calories for the amount you eat) before eating the denser main course--often a meat or fish. You'll need less of the dense stuff to be happy.

6)Get used to leftovers.
When you eat out, expect to take some of your meal home. If you eat standard restaurant portions, you'll almost certainly overeat.

7)Shop with calories in mind.
When you're at the grocery store, spends some extra time reading the labels and nutritional information. You'll probably end up changing your shopping habits along the way. You'd be surprised by the how widely the calorie counts in various granola bars varies, for example.

8)Slow down!
When you eat fast, you end up ingesting more food before you body has a chance to figure out that it's satisfied (not full).

9)Drink more water during the day.
This is fairly generic advice, but definitely seems to help.

10)Trick yourself with gum.
Sometimes we eat out of habit or because it just feels good to get some flavor in your mouth and chew for a while. Find yourself some sugar-free chewing gum and use it when the urge strikes.

11)Reduce the amount of breads, chips, crackers, and salty snacks you eat. A lot of starchy and/or salty food make you want to eat and drink even more. This comes straight out of Atkins diet culture.

There are probably a few things I've forgotten that I'll remember after posting this. If so, I'll add 'em on later.

Here we go again!!!

2007-01-03T17:59:00.000-05:00

Day 1 was easy, it always is the first day.
I spent New Years Eve and day at a friends house where I ate SO badly I couldn't wait for Day one. I drank too much too. I kept telling myself, that's it, you're done with this so enjoy it!

Well I forgot I had a doctors appointment today and had to get on the scale AGAIN. Luckily, I've been subconsciously watching what I eat all along since I went to my primary care doc last month so I actually was pleasantly surprised when I saw I had dropped 4 pounds. *phew*

Day one started with a cup of coffee with fat free 1/2 & 1/2 and a protein bar.

Lunch was a chicken breast with mushrooms, onions and peppers and a scoop of low fat cottage cheese.

I then ate 10 cashews for a snack. For dinner I had broiled chicken with light balsamic vinaigrette dressing on the ole George Forman grill and some fresh steamed green beans with smart balance and some spices (low sodium) for dinner.

I think I'll be daring and have eggs for breakfast tomorrow. I will post my most excellent low fat high protein low carb chili receipe this weekend......

Today, chicken again. No breakfast as I had to do a pee sample and all that jazz so I went to Starbucks and got a low fat decaff cinnamon latte and a low fat multi-grain mixed berry muffin.

Lunch was a boring salad with no dressing.

Snacked on an apple.

Dinner was chicken AGAIN, this time George cooked it with some honey teriyaki marinade, not a lot cuz it had 4 grams of sugar. I ate broccoli on the side.

OK how boring are my first two days on a diet????

I have to get more creative, chicken is getting to me already. I'm trying hard to stick to no carbs, I need to eliminate sugar, I just need to get through this first week and I won't miss sugar I just know it!

Sure would like a glass of merlot right now.