Posts Tagged: recipes

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As Spring approaches and all the wonderful new and fresh ingredients become available, The Recipe Reduxers are incorporating them into my second challenge.

Leeks, scallions, garlic scapes, pea shoots and ramps may seem humble but they can pack a vibrant flavor and nutrition punch to just about any dish.  They’re popping up in gardens and local farmers markets, and are the perfect addition to one of my favorite easy dishes.

Leek Frittata

Serves 4

Ingredients:

  • 1 tsp. olive oil
  • 1 leek, ends removed and sliced
  • 2 cloves garlic, minced
  • 4 eggs
  • 1/2 cup egg whites (about 5 egg whites)
  • 2 Tbsp. skim milk (or milk of choice)
  • salt and pepper
  • 1/2 c. freshly grated Parmesan cheese

Directions:

Heat large cast iron skillet or oven-proof pan over medium-high heat.  Add oil to pan.  Add leeks and cook, stirring occasionally, until very soft, about 10-12 minutes.  Add garlic and cook and additional 1-2 minutes.

Meanwhile, place eggs, egg whites, milk and salt & pepper to taste in a medium bowl.  Whisk until combined.

Preheat the broiler.  Place oven rack on highest level.

Once leeks and garlic are cooked, reduce heat to medium.  Spread leeks evenly in the pan and pour the egg mixture over top.  Cook over medium until eggs are mostly set, about 4-5 minutes. 

Put pan under broiler until eggs are completely set about 1 minute.  Sprinkle parmesan on top and return to broiler until melted, another minute.  Slice frittata into quarters and serve.

This is an excellent meal for breakfast, lunch or dinner, and can easily be cooked ahead of time and reheated or eaten cold.  Add a side of fruit or vegetables and a slice of whole grain toast and enjoy!

Nutritionals (1/4th of the recipe):  160 cals, 9.2g fat, 5.1g carbs, 14.3g protein

Don’t forget to visit the other Recipe ReDuxers to see what they’re cooking!

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…And…I’m back!

And with a delicious new lunch creation. 

Mediterranean Lunch Plate

Makes 2 lunches

2 whole wheat and/or light English Muffins

6 Tbsp. hummus

4 oz - 6 oz Bag of Spinach

2 pints grape tomatoes

1 oz. feta cheese

2 tsp. olive oil

2 tsp. lemon juice

salt & pepper

Pack: English muffin, hummus, spinach, tomatoes and feta separately.  Mix olive oil, lemon juice, salt and pepper in container with tight-fitting lid.  Store in refrigerator until ready to eat.

When ready to eat:  Toast 1 English muffin.  Spread 3 Tbsp. hummus on top.

Place 1 1/2 cups (2-3 oz.) spinach and 1 pint grape tomatoes on plate.  Sprinkle with 1/2 oz. feta and 1/2 of the dressing mixture.

Nutritionals per serving:  351 calories, 14.5g fat, 48.8g carbs, 13g fiber, 16.4g protein

This would be delicious on a picnic, too.  Just assemble morning-of or shortly before serving!

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Copy Cat Trader Joe’s Chili Lime Chicken Burgers from Iowa Girl Eats

Look healthy, flavorful and delicious!  Might be a good Float Trip recipe?!

Nutritionals for one burger with cheese & guacamole, served on a Sandwich Thin:  518 cals, 26g fat, 27.9g carbs, 9.9g fiber, 46.4g protein (Remove the cheese and save 111 cals, 9g fat = 10 Weight Watchers Points +)

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Grilled Halibut Fish Tacos with Spicy Corn Salsa

From The Kitchy Kitchen - definitely an excellent source of inspiration for food photography (and yummy recipes)!

Source: thekitchykitchen.blogspot.com
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Chicken and Prosciutto Salad with Arugula and Asiago - Adapted from Cooking Light Magazine

This was such a simple recipe, perfect for at work lunches for the week!  I simply prepped all the ingredients and have been portioning it out each day for the entire week at my office.  It would be perfect for picnics or float trip as well!

Chicken and Prosciutto Salad

Makes 6 lunches

Ingredients:

  • 2 oz. french bread loaf, cut into 1/2 inch cubes
  • Olive Oil Cooking Spray
  • 1/2 tsp. dried basil
  • 1/8 tsp. garlic powder
  • 3 Tbsp. olive oil, divided
  • 2 oz. prosciutto, chopped
  • 2 Tbsp. lemon juice
  • 1/4 tsp. salt
  • 1 container or bag of arugula salad mix, approx. 10 oz.
  • 1 1/2 oz. Asiago or Parmesan cheese, shaved
  • 6 oz. shredded, skinless boneless rotisserie chicken breast
  • 1 pint grape tomatoes, halved

Directions - prep ahead:

  1. Preheat oven to 425 degrees (or use toaster oven).
  2. Place bread cubes onto baking sheet.  Spray with cooking spray, sprinkle with basil and garlic powder.  Toss well.  Bake in preheated oven (or toaster oven) approx. 6-8 minutes until golden brown.  Once cooled, place croutons in container or baggie for transport.
  3. Heat a large non-stick skillet over medium heat.  Add 1 tsp. olive oil and swirl to coat.  Add prosciutto and cook until crisp, approx. 8 minutes, stirring occasionally.  Drain on paper towels.  Once cooled, place in container or baggie for transport.
  4. Combine remaining 2 Tablespoons plus 2 teaspoons olive oil, lemon juice and salt in a jar with tight-fitting lid (I used a leftover jelly jar).  Shake to combine as needed.
  5. Place cheese, chicken and halved tomatoes in separate containers or baggies for transport.  Keep all ingredients (except croutons) separated in refrigerator until ready to eat, up to 5 days.  (Don’t forget to pack a plate (or plates), fork(s) and napkins!)
  6. To serve, layer 1/6th of each of the ingredients on a plate in the following order:  Arugula (or salad mix), tomatoes, chicken, prosciutto, cheese.  Shake dressing to mix well and pour 1/6th of mixture over top.  Add croutons.  Serve with a piece of fruit or berries.

Nutritionals per serving:  193 cals, 11.5 g fat, 8.9g carbs, 1.5g fiber, 14.4g protein.

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I’m so excited to bring you my first Recipe ReDux post!

The Recipe ReDux is a group of healthy food bloggers who “focus on taking delicious dishes, keeping them delicious, but making them better for you!”

This month’s theme is “Stick with Maple Honey Sweetness.”  I knew right away that I wanted to challenge myself with a baked good, and started researching maple substitutions for sugar.  Several Sources suggested using a ratio of 3/4 c. maple syrup for every cup of sugar, and reducing the liquid ingredients to compensate for the syrup.  Sounds good to me. 

And I was off to the races!

I decided to base my recipe on this, Low Fat Lemon Blueberry Loaf, but knew I could do better.  So I did a little side-by-side comparison, substituting cheaper and fresher-looking raspberries for the blueberries that were looking sub-par at the grocery store.

Cast of Characters:

Original Recipe Offenders:  Oil, Sugar, All-Purpose Flour

Recipe ReDux Specialties:  Unsweetened Applesauce, Greek Yogurt, Maple Syrup, Whole Wheat Flour

Preheat oven to 350 degrees.  Prepare pan:  spray with cooking spray and coat with flour.

In a small bowl, mix wet ingredients.  Both recipes looked similar, though with the maple syrup, the ReDux took some extra stirring, and looked a bit darker.

In a larger bowl, mix dry ingredients.  Form a well.  Add wet mixture to dry mixture.  Again, the ReDux looked a bit darker compared to the original, but overall still the same at this point.

Stir together until just moistened.  Here’s where the changes started.  The ReDux recipe was definitely thicker and darker than the original, but still very easy to work with.

Add raspberries and lemon zest and carefully fold in to combine.

Pour mixture into prepared pan.  Here’s a little comparison just before going into the oven.  Original above ReDux.  You can see the mix is a bit smoother in the original. 

Place into preheated oven and bake 40-50 minutes.  The original baked for about 50 minutes, the ReDux took 45 minutes.

At this point I thought, well the original looks more uniform, but where are the raspberries?  Apparently, because of the smooth batter, they all sunk to the bottom.  Score 1 for the ReDux!

In the end, the ReDux recipe was not quite as sweet, but equally moist and delicious, and much healthier!  I’m definitely impressed that the batter was thick enough to keep the raspberries floating throughout, and they stayed whole, rather than disintegrating in the bottom like the original.  Definitely a success!

Dorothy’s Raspberry Lemon Bread

Adapted from About.com

Serves 12

Ingredients:

  • 1/4 cup unsweetened applesauce
  • 2 Tbsp. non-fat, plain Greek yogurt
  • 2 Tbsp. lemon juice
  • 2 eggs, lightly beaten
  • 1/2 cup maple syrup
  • 1/2 cup skim milk
  • 1 1/2 cups whole wheat flour
  • 2 tsp. baking powder
  • 1 tsp. salt
  • 2 Tbsp. lemon zest
  • 1 cup fresh raspberries

Directions:

  1. Preheat oven to 350 degrees.  Prepare loaf pan:  coat with nonstick spray and flour bottom and sides to prevent sticking.
  2. In a small bowl, combine applesauce, yogurt, lemon juice, eggs, maple syrup and skim milk.
  3. In a larger bowl, combine flour, baking powder, and salt.  Form a well and add wet ingredients.  Stir to combine, just until moistened.
  4. Add lemon zest and raspberries, carefully folding in to combine.
  5. Pour mixture into prepared pan.
  6. Bake in preheated oven for 40 to 50 minutes, until a toothpick inserted in the center comes out clean.

Nutritionals per serving:  117 cals (169 original), 1 g. fat (5.5 g), 31 mg cholesterol (35 mg), 211 mg sodium (293 mg), 24.5 g carbohydrates (27.1 g), 0.9 g fiber (0.7 g), 3.1 g protein (3 g)

For more March Maple Honey Recipe ReDuxs, visit my fellow “Recipe ReDuxers” following the links below:

getthe InLinkz code

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Grilled Shrimp Satay Salad

This salad turned out better than I expected, and above all, Ben’s been raving about it ever since!  This would make an excellent picnic or float trip meal, as the pasta can be made ahead of time and the whole thing assembled, perhaps, while floating down the Wisconsin River?!

Feel free to use whatever protein you have on hand, chicken, fish, scallops, or tofu would be excellent substitutes, add peanuts, or leave it off for an even lighter meal.  You could even use pre-cooked shrimp or chicken if you had that around.

Grilled Shrimp Satay Salad

Serves 2

Ingredients:

  • 1/4 box (3-4 oz.) whole wheat spaghetti or soba noodles
  • 2 Tbsp. Peanut Butter
  • 2 Tbsp. low-sodium soy sauce
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. mirin or white wine
  • 6 drops Tabasco sauce (optional)
  • 2 stalks celery, diced
  • 2 carrots, peeled and diced
  • 1/2 lb. shrimp, peeled and deveined
  • 2 cups Spinach or salad greens
  • 1 orange
  • 2 tsp. toasted sesame seeds

Directions:

1.  Cook pasta according to package directions.  Drain and allow to cool (or place in refrigerator).

2.  Mix peanut butter, soy sauce, rice vinegar, mirin, and Tabasco sauce together until smooth (I use the back of a spoon to mash the peanut butter into the liquid ingredients until smooth).  Pour this dressing over cooled noodles, add celery and carrots and toss to coat all. At this point the noodles can be kept in the refrigerator for several days until ready to use.

3.  Preheat grill or broiler.  Put shrimp on skewers, mist with olive oil and sprinkle with salt & pepper.  Set aside.

4.  Place spinach in two bowls, and divide noodles on top.

5.  Cut orange into Supremes (see photos above).  Cut off ends, and carefully slice around orange to remove peel.  Cut each segment out (between white membrane lines that you can see).  Once you have cut all segments from the orange, squeeze the remaining juice over your salad.  Divide segments between the salads.

6.  Add shrimp to preheated grill or broiler and cook approximately 3 minutes per side.  Slide cooked shrimp on top of salads and sprinkle with sesame seeds.

Yum!

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Chicken Pot Pie from Scratch - January 2012

I made a double batch of America’s Test Kitchen’s Chicken Pot Pie (similar to this recipe), some for us and some to share.  They were tasty and froze well to eat up later. 

This checked off the first of my 5 challenging recipes or recipe challenges for 2012.

Now I just need to get back to that list!

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My attempt at Red Beans & Rice!

This turned out REALLY well!  I made a few substitutions:  Mini Peppers for the Green Pepper, and Turkey Kielbasa for the Andouille Sausage.

I also served up my Red Beans & Sausage over Spinach and Steamed Broccoli.  Delicious!

Pictured above:  Red Beans in the Crockpot, Ben’s Red Beans & Rice, Dorothy’s Red Beans over Veggies

Nutritional Comparison:  Zataran’s Red Beans & Rice w/ Sausage Mix vs. Iowa Girl Eats Lighter Red Beans & 1/2 c. white Rice vs. Dorothy’s Even Lighter Red Beans & Sausage over Veggies

Calories:  560 vs. 837 vs. 360

Fat:  19g vs. 19.6g vs. 4.7g

Total Carbs:  76g vs. 126g vs. 54g

Fiber:  7g vs. 14g vs. 14g

Protein:  18g vs. 37g vs. 30g