Fight the Fat Foodie

Slow Cooker Spicy Ground Beef and Bean Soup with Cabbage and Spinach

2012-01-11T10:09:00.001-06:00

Based on a recipe from Kalyn's Kitchen, I lightened this soup up a little and tweaked the herb mixture to my family's taste. It was full of flavor and nice textures, and was perfect for a winter weeknight meal. I served it with a hearty bread for soaking up the delicious broth.

Get the recipe here:

Slow Cooker Spicy Ground Beef and Bean Soup with Cabbage and Spinach

Multi Grain Pancakes with Canadian Bacon and Maple Syrup

2012-01-08T15:00:00.002-06:00

Lightly sweet and very satisfying, I added cinnamon and nutmeg to the original Weight Watchers recipe that includes whole wheat flour, oats, corn meal and a touch of maple syrup in the batter. I also found it to make about 30 pancakes, which was more like 10 servings than the six the recipe said it would be.

Get the full recipe here: Multi Grain Pancakes with Canadian Bacon and Maple Syrup

Grilled Kielbasa with Warm Potato Salad

2012-01-06T09:18:00.005-06:00

This version of a dish I found on Epicurious has a a reduced serving size and reduced fat. What the original recipe called 4 servings was close to 6 or 8. To lighten it further, I used a turkey version of the kielbasa and a little less olive oil in the warm potato salad. The recipe on my Spring pad (follow the link above) is the reduced version, but it also contains a link to the original.

This recipe is a real keeper, flavorful and satisfying.

I served it with a wonderful and light Cabbage and Apple Slaw that is made with non-fat Greek yogurt and light sour cream, instead of mayo. This recipe is becoming a family staple.

Get the full recipe here: Grilled Kielbasa with Warm Potato Salad

I hope you all are sticking to your New Year's resolutions. Remember, baby setps.

Spicy Cabbage and Chicken Stir Fry

2011-10-03T09:44:00.000-05:00

I have been reading Mark Bittman's book, Food Matters. The short version is he puts the blame for our obesity epidemic, and significant environmental damage, on over indulgence in animal proteins and processed food. What he says makes a lot of sense, so I've been working to increase the amount of plant-based and whole-grain foods in our diet, while trying to avoid junk and processed foods.

This dish, based on a Washington Post recipe, is full of great stuff--cabbage, carrots, onion, ginger and brown basmati rice. It had great flavor, sweet, salty and enough heat to wake up your endorphins.

Spicy Cabbage and Chicken Stir Fry
Makes 6 servings
Ingredients:
1 medium yellow onion, large diced
4 medium carrots, julienned
1/2 head or 1 small head green cabbage, cut into 1/2-inch strips
1 pound boneless, skinless chicken breast halves cut into 1-1/2 inch cubes
3 cayenne peppers, stems removed, deseeded and thinly sliced
1 tablespoon minced fresh ginger
1 tablespoon canola oil
1/4 teaspoon sea salt
1/4 cup honey
1/4 cup low-sodium soy sauce
1 cup fresh broccoli sprouts
4 scallions, white and green parts, finely sliced

Directions:
Heat a large skillet or wok over medium heat.

Add the oil to the skillet or wok; swirl to coat the surface. Add the onion and chicken; sprinkle with the salt. Stir-fry for 6 to 8 minutes or until the chicken looks almost cooked through and the onions have softened and picked up a little color. Transfer to a plate.

Add the honey, soy, carrots, ginger and chilis. Stir-fry for about 3 minutes, then add the cabbage and stir-fry for about 5 minutes. You may have to add it in batches, depending on the size of your skillet or wok.

Return the onion and chicken to the skillet or wok and cook for 2 minutes so the chicken is heated and cooked through. Add the bean sprouts, and stir-fry for 30 seconds.

Top with scallions and serve with brown rice.

Weeknight Spaghetti Delight

2011-04-27T22:12:00.001-05:00

We're all busy and that can be one of the biggest pitfalls to eating healthy. Work deadlines, kids activities, just plain tiredness can lead us to stop at the burger joint or order a couple a pizzas for a weeknight meal.While not as easy as ordering up a pizza or grabbing a burger, this dish is quick and easy to put together and is way better for you!

The chicken came from leftovers from a rotisserie chicken we'd bought, a bag of spinach, a can of tomatoes, all came together in about 20 minutes for a dish that tasted like it had simmered all day. It is loosely based on a recipe from Cooking Light magazine.

One serving of this dish worked out to 350 calories, 8 grams of fat, 26 grams of protein, 45 grams of carbohydrate and 5 grams of fiber.

Weeknight Spaghetti Delight
Makes 4 servings
Ingredients:
2 teaspoons olive oil
2 medium sweet onions, diced
3 cloves garlic, minced
1/4 cup water
6 ounces baby spinach
1 15-ounce can stewed tomato
1 cup tomato puree
6 slices thin-sliced cooked bacon like Ready Crisp (less than 1 ounce), chopped
8 ounces cooked shredded chicken breast
3 tablespoons balsamic vinegar
Salt and pepper to tasted
8 ounces (dry) whole wheat spaghetti
1/4 cup shredded Pecorino or Parmesan cheese

Directions:
Prepare pasta according to package directions, minus two minutes of cooking time. Reserve 1/2 cup of the pasta water.

Meanwhile, heat oil over medium high heat in a large skillet. Add onion and saute until just translucent, about 2 minutes. Add garlic and saute an additional minute. Add the water and spinach, cover and cook until the spinach just wilts, stirring occasionally.

Add the tomatoes, tomato puree, bacon, chicken and vinegar and combine. Cook until warmed through. Add salt and pepper to taste.

Remove 2 cups of sauce and set aside. Add spaghetti and 1/2 cup of pasta water to the remaining sauce and continue to cook until pasta is al dente and sauce is thick and sticking to the spaghetti.

Serve pasta and top with 1/2 cup of the sauce you set aside and 1 tablespoon of cheese. Serve immediately.

Deal of the Day: I recently bought one of these Misto Oil Sprayers and love it. I'm getting a second so that I have one for canola oil and a second for olive oil. They really help you keep down the amount of fat you use. Amazon has them on sale for 40 percent off!

Getting back on the horse with Chicken and Black Bean Burritos

2011-03-21T22:30:00.000-05:00

It's been too long since my last post, apologies to all my regular visitors. I have all the standard excuses: work was crazy, my son's extra-curricular activities have kept us running, and some evenings I was just too tired.

The longer I went without a post, the harder it seemed to get back on the horse and do one, and the greater the guilt I felt for not doing it. To be honest, it paralleled that place everyone who has started on a journey toward weight-loss and health has been. I would reach a point where I let everything catch up with me, and used all of life's pressures as an excuse for not eating right or for not getting some activity in.

The only thing you can do when that happens is to tell yourself, that was yesterday, this is today and today I will do better. Today, not tomorrow, I'll get back on the horse.

So, dear readers, here I am with an easy, delicious and healthy Mexican meal that's covered in cheese sauce. Instead, this flavorful burrito combines chicken, black beans and spices and surrounds them with a whole wheat tortilla crisped in a saute pan. I served them with a wonderfully crisp and crunchy slaw, taken up a notch with jicama and jalapeno.

The burrito, topped with salsa, worked out to 319 calories with 22 grams of protein, 13 grams of fat, 43 grams of carbohydrate and 18 grams of fiber, equaling 9 Weight Watchers PointsPlus.

One serving of the slaw is 94 calories with 2 grams of protein, 4 grams of fat, 14 grams of carbohydrate and 6 grams of fiber, equaling 2 Weight Watchers PointsPlus.

Let's eat!

Chicken and Black Bean Burrito
Makes 8 servings
Ingredients:
2 teaspoons olive oil
1 pound boneless, skinless chicken breast, diced
1 medium onion, diced
1/4 cup water
2 tablespoons Smokey Southwest Spice Blend, or your favorite seasonings
1 16-ounce can black beans, drained and rinsed
1 cup shredded reduced fat Mexican cheese blend
8 8-inch whole wheat tortillas
1 cup salsa
1/2 cup low-fat sour cream (optional)
Non-stick cooking spra

Directions:
Heat oil in a non-stick skillet over medium-high heat, add chicken and saute 3-4 min. Add onions and continue to cook until just translucent, remove from heat.

Add water, spices and beans and continue to cook until all the moisture is evaporated. Assemble burritos with tortillas, chicken and bean mixture and 2 tabldespoons cheese. Whole wheat tortillas are notoriously stiff. Before assembly, I wrap them in paper towel and microwave them for 30 to 45 seconds to slightly steam them.

Heat a clean skillet over medium-high heat and spray with non-stick. Brown both sides of burritos, folded side first.

Serve topped with salsa and/or light sour cream.

Mexi-slaw
Makes 8 servings
Ingredients:
1 pound shredded cabbage
1 medium jicama, peeled and shredded
4 scallions, white and green parts, thinly sliced
2 large carrots, peeled and shredded
1 jalapeno, minced (remove the seeds first if you want less heat)
6 tablespoons light mayonnaise
1/4 cup lime juice
kosher salt to taste

Directions:
In a large bowl, combine vegetables.

In a small bowl, combine mayo, lime juice and 1/2 teaspoon salt. Blend the dressing with the veggies and taste. Add salt if needed. Cover and chill before serving.

Deal of the Day: You can never have too many canisters for storing everything from coffee to spice mixes you make yourself. Amazon has this Anchor Home Collection 4-Piece Ceramic Canister Set on sale for $17.99.

You won't skip breakfast if it is this Tomato Basil Scramble

2011-02-14T21:53:00.002-06:00

When your mom told you "Breakfast is the most important meal of the day," she wasn't far from the truth. For those of us trying to lose weight or live a healthier lifestyle, breakfast is a must. And no, coffee doesn't count!

Why is breakfast so important?

Study after study has shown that the majority of people who have lost weight and kept it off eat breakfast.
Eating early in the day prevents "starvation eating" later. In other words, it helps you say no to the cream-filled doughnuts your office-mate brought in and from over-doing it at lunch.
Finally, it gives you the energy you need to get your day started.

But not all breakfasts are created equal. Try to include:

High fiber grains, avoid that white toast
Lean protein such as eggs or Greek yogurt
Include fruits and vegetables

For this dish, I used a combination of eggs and egg substitute. You could just as easily use egg whites. But instead of just scrambled eggs, I tossed in some diced tomato, upped the flavor with some dry basil and finished it off with naturally low-fat Parmesan cheese. I used canned tomatoes because flavorful fresh tomatoes are impossible to find this time of year. When fresh is available, try sauteeing a cup of cherry tomatoes, set them aside and then add them to eggs. Yum. I served them with some turkey breakfast sausage and whole wheat English muffins.

This dish is quick, easy, delicious and only 219 calories with 15 grams of fat, 2 grams of carbohydrate, 0 grams fiber and 16 grams of protein.

Let's eat!

Tomato Basil Scramble
Makes 2 servings
Ingredients:
2 teaspoons olive oil
2 large eggs
1/2 cup egg substitute
1 teaspoon dry basil
1 cup canned diced tomatoes, drained, divided
1/4 Parmesan cheese, sh
salt and pepper to taste

Directions:
Heat oil in a skillet over medium heat. Whisk together eggs, egg substitute and basil. Pour egg mixture into skillet, and let set up for about 20 seconds. Stir with spatula or wooden spoon, add 1/2 cup of the tomatoes, Parmesan, salt and pepper and stir to distribute. Remove from the heat and allow the pan to finish cooking the eggs. Serve topped with remaining tomatoes.

Deal of the Day: Keep fruits both fresh and in sight with this Progressive International Chrome Wire Fruit Bowl.

Creamy Risotto with Smoked Sausage Done Light

2011-02-03T22:06:00.002-06:00

As I write this, I can hear the ice and freezing rain falling outside. We're waiting for the power to go out, but praying it doesn't. We love our little house out in the country, but weather likes this makes us love it not so much. Our country roads are always the last to be cleared and when ice knocks out the power, we also lose water from our well.

Tonight was a night for comfort food and I decided to take on a dish I have seen made at bacaro, a local restaurant, many times. Bacaro is our favorite area restaurant and has the best wine selection for more than 100 miles. I've begged my way into the kitchen several times now. They let me help with prep and then watch and learn as they work their way through the dinner rush. Bacaro's menu is always changing, but one constant is risotto, and I love it. They do wonderful variations, but the base is always the wonderful creamy rice. And I mean creamy! Before adding whatever ingredient makes that day's version, they finish it in heavy cream and Parmesan cheese. Definitely not on the lighter side.

For my version, I used evaporated fat-free milk and pecorino. It was incredibly creamy and the nutty pecorino paired incredibly well with the salty, smoky turkey sausage I crisped up. The peas and parsley add a savory freshness.

Nancy loved it and found one serving very filling. Our bottomless 16-year-old went back for thirds!

Nutrition information from NutritionData.com: Calories: 326, fat: 8 grams, carbohydrates: 46 grams, fiber: 3 grams, protein: 16 grams, Weight Watchers PointsPlus: 8.

Let's Eat!

Creamy Risotto with Smoked Turkey Sausage
Makes 6 servings
Ingredients:

6 cups of chicken stock

4 teaspoons olive oil, divided
1 medium onion, diced
2 cloves garlic
1-1/2 cups Arborio rice
1/2 cup white wine
1 cup evaporated skim milk
1/2 cup Pecorino Romano or Parmesan cheese
1 cup frozen peas, thawed
Ground black pepper to taste
14 ounces smoked turkey sausage, cut into 1/2-inch slices on the diagonal
6 tablespoons fresh flat-leaf parsley

Directions:
Heat stock to a simmer, remove from heat and cover.

Heat 2 teaspoons oil in a large skillet over medium to medium-high heat. Add onion and saute until translucent. Add garlic and continue to cook for 1 minute. Add rice, coat with oil and cook 3 to 4 minutes. Add wine and cook, stirring often, until absorbed by rice. Add 1/2 cup stock and continue to cook, stirring regularly until absorbed. Continue, 1/2 cup at a time, until all the stock is absorbed.

While the risotto cooks, add 2 teaspoons oil to a second skillet over medium-high heat. Add sausage and saute, stirring only occasionally, allowing the edges to sear, about 10 minutes.

Once all the broth has been absorbed into the rice, add peas, evaporated milk and cheese and continue to cook until combined.

Plate risotto, top with parsley and sausage.

Deal of the day: I love Le Crueset cookware, but it is usually out of my price range. But Amazon has this Le Creuset Stoneware 5-3/4-Quart Covered Oval Casserole, normally $135, is marked down to $48!

Arborio Rice

Braised Pork Chops with Onions, Mushrooms and Polenta

2011-01-25T20:03:00.001-06:00

I am constantly trying new recipes, or new takes on old recipes. When I do, my goal is always the same, to make a healthy and satisfying dish that is also full of flavor. Most of the time, I like to think, I'm pretty successful. Sometimes, I'm not. And sometimes I feel like I hit a home run. This is one of those dishes.

But before we get too far into it, I wanted to check in on one of the toughest topics when it comes to getting and staying healthy, as well as losing weight--fitting activity into your schedule.

I know how hard this is to do, but I also know how important it is. There is always something that needs to be done--job pressures, kids and family, housework, there's always something. And, there always will be. The only answer is to commit to making it a priority, there really is no other way.

Now there are ways that make it easier to stick to that commitment. Just like in making your New Year's resolution, you need a plan. Here are some suggestions:

Try to set aside the same time every day for exercise such as first thing in the morning or right after work.
Set a goal of getting exercise every day. Most of us fail at this but if you try every day, you're much more likely to get the three to five days you need.
Find ways to work activity into your day such as parking further from the office or store, using your lunch hour to to take an exercise class or a walk, take breaks to stretch.
Find something active that you enjoy, running, bicycling, martial arts.
Get active with your kids by playing active games, including video gaming systems like the Wii.

Now, on to the chops. This is really two recipes in one. First you have a pork loin chop, braised in brandy and topped with mushrooms and onions. Then, you have the creamy polenta. I loved the earthy and slightly sweet flavors of the chop and veggies, but I was super excited at how well the polenta came out. If you don't already know, polenta is coarsely ground corn, most commonly cooked in stock, heavy cream and Parmesan cheese. In the past, I have used stock only, but haven't been as happy with it as I would like. For this version, I substituted evaporated skim milk for the heavy cream and loved how it came out, very creamy without all the guilt.

This one could very well be a regular for us.

You will notice that the polenta makes 6 servings and I only made 4 servings of the chops. I saved the extra two for breakfast, reheating them and topping them with a little maple syrup. Yum!

Let's eat!

Pork Loin Chops with Caramelized Onions and Mushrooms

Makes 4 servings

Ingredients:

4 teaspoons olive oil, divided

12 ounces brown mushrooms, sliced

1 large onion, thinly sliced

4 4-ounce pork loin chops

Kosher salt and fresh ground pepper

3/4 cup chicken stock

1/2 cup brandy

1 teaspoon dried sage

1 teaspoon dried rosemary

Directions:

Preheat oven to 350F.

In a large oven-safe skillet, heat 2 teaspoons oil over medium high heat. Add mushrooms and sautee until browned and moisture has evaporated. Set aside.

In the same skillet add remaining oil and onions, cover and cook, stirring occasionally, until browned and caramelized. Add to mushrooms.

Salt and pepper chops and add them to the same skillet, sear each side until brown, about 3 minutes a side. Add stock, brandy and herbs and bring to a boil. Let cook several minutes to allow the alcohol to cook off. Cover and transfer to the oven. Bake until tender, about 25 minutes. Uncover, add onions and mushrooms and bake an additional 5 minutes.

Serve over polenta.

Nutrition information provided by NutritionData.com: Calories: 303, Fat: 11 grams, Carbs: 6 grams, Fiber: 1 gram, Protein: 27 grams, Weight Watchers PointsPlus: 6.

Creamy Polenta

Makes 6 servings

Ingredients:

2 cups chicken stock (preferably homemade)

2 cups evaporated skim milk

1 cup polenta

1/2 cup Parmesan cheese, shredded

Kosher salt to taste

Directions:

In a large pot, combine stock and evaporated skim milk. Over medium high heat, bring the liquid to a boil. Slowly whisk in polenta so that it is not clumpy and whisk continuously for 5 minutes, reduce heat, cover and simmer, stirring regularly.

Whisk in Parmesan, salt to taste and serve.

Nutrition information provided by NutritionData.com: Calories: 173, Fat: 3 grams, Carbs: 27 grams, Fiber: 1 gram, Weight Watchers PointsPlus: 4 points.

Deal of the Day: I love my oil sprayer. Not only do they help you reduce the amount of fat you add to dishes, but they don't have the propellants that can be harmful to non-stick. Amazon has this Misto M100S Gourmet Brushed Aluminum Olive Oil Sprayer marked down to less than $9!

BBQ Mushroom Quesadillas for Meatless Monday

2011-01-16T22:06:00.001-06:00

Did you make a healthy resolution for the new year? How's it going? Are you taking small steps? Did you start with picking healthier versions of ingredients in your cooking?

Now that you're thinking about what you're eating, it's time to start thinking about how much. Restaurants and food companies aren't the best at helping either. That 12 ounce steak at the restaurant is actually 3-times what a serving of lean protein is. Or, the box of pasta that says it has about 4 servings in the cooking instructions actually points out that it is 6 when you look at the nutrition data. Here are some suggestions for controlling portion sizes:

Read the nutrition information on the package and prepare dishes accordingly
Get a food scale use it
Measure and plate servings and take your plate to the table instead putting serving dishes filled with food on the table
Portion out snackfoods in advance so that you're not tempted to reach back into the bag or box for "just one more."
Use a smaller plate so that you're not tempted to fill it.
If you're still hungry after one serving, take a break before going back for seconds. It can take up 20 minutes for your stomach to let your mind know you're full.
You can get more information on what is appropriate portion sizes from the USDA.

One of the great things about this dish is that it is very clear exactly what one serving is. That's on top of the fact it is full of delicious flavors. It is a wonderful meatless dish that even your meat lovers will enjoy. Inspired by a recipe from Eating Well, it gives you a little savory, a little sweet, a little earthy and a little heat. And if that's not enough, it's incredibly quick and easy!

I served it with a lightened corn salad, salsa and light sour cream.

Nutrition information from NutritionData.com: Calories: 302, Fat: 9 grams, Carbohydrate: 46 grams, Fiber: 6 grams, Protein: 13 grams, Weight Watchers PointsPlus: 8.

Let's eat!

BBQ Mushroom Quesadillas

Makes 4 servings

Ingredients:

1/2 cup barbecue sauce, try making your own or use store bought

1 tablespoon tomato paste

1 tablespoon cider vinegar

1 chipotle peppper in adobo, minced, or 1/4 teaspoon chipotle powder

2 teaspoons canola oil

1 pound mushrooms, portabella, crimini or a mixture, diced

1 medium onion, diced

4 whole wheat tortillas

3/4 cup shredded reduced fat Mexican-blend cheese

Directions:

Mix barbecue sauce, tomato paste, vinegar and chipotle in a medium to large bowl.

In a large non-stick skillet, heat oil over medium-high heat. Add mushrooms and cook for about 5 minutes. Add the onions and continue cooking until the onions have browned and liquid has cooked off. Pour mushroom mixture into the bowl with the sauce and mix well.

Wipe out the skillet and return to heat. Top half of each tortilla with 1/4 of the mushroom mixture and 1/4 of the cheese. Fold in half and place 2 tortillas at a time in the skillet and heat until lightly browned, about 2 minutes. Turn and brown the other side. Repeat with the remaining tortillas. Cut into wedges.

Deal of the Day: A food scale is inexpensive, but a priceless tool for living a healthier lifestyle.

Mushrooms

Potato Gnocchi with Kale and Mushrooms in a Goat Cheese Sauce

2011-01-11T09:37:00.001-06:00

For me, there is something wonderfully decadent about gnocchi. Made from either ricotta cheese or potato, it has such a creamy texture and is so often served in brown butter or olive oil sauces.

As decadent as it seems, gnocchi can be part of a healthy diet. This version of potato gnocchi is made from potatoes, mixed with fresh kale, sauteed mushrooms and a creamy goat cheese sauce. I topped it with some shaved pecorino romano cheese. It had all the creaminess I had hoped for and the mushrooms and kale added a wonderful earthy flavor to the dish. Nancy and Quinn loved it and Nancy, who's not a fan of leftovers, placed dibs on this for lunch the next day.

Another reason that I had hesitated to make gnocchi was that it seemed so daunting. It wasn't! In fact, it was really very easy. And, gnocchi keeps very well. You can make it up on a weekend for a weeknight meal, or make a large batch and freeze it for future use.

Now that I've done it once, I may try to make an even healthier version, substituting whole wheat pastry flour and using egg whites.

Nutrition information from NutritionData.com, per serving: Calories: 409, total fat: 13 grams, carbohydrate: 59 grams, fiber: 4 grams, protein: 16 grams. Weight Watchers' PointsPlus: 11.

Let's eat!

Potato Gnocchi with Kale and Mushrooms in a Goat Cheese Sauce
Makes 4 servings
Ingredients:
1-1/2 pounds baking potatoes
1 cup all-purpose flour
1 egg yolk
1 teaspoon kosher salt
1/4 teaspoon fresh nutmeg
2 teaspoons olive oil
8 ounces brown or crimmini mushrooms, sliced
2 cups fresh kale, chopped
4 ounces semi-soft goat cheese
1/2 cup skim milk
salt and pepper to taste

Directions:
Preheat oven to 400F. Pierce potatoes several times each with a fork and bake until soft, about 1 hour. Remove from the oven and let cool.

Cut the potatoes in half and scoop the flesh into a medium-sized bowl and mash until smooth. You can also use a potato ricer or food mill and rice. Let cool to room temperature.

Line a large backing sheet with parchment paper. Add flour to the potatoes and mix. Form a well in the middle of the mixture and add yolk, nutmeg and salt. Using a fork, stir until the potato mixture is evenly coated, it will not be completely smooth. Form the dough into a ball and divide into 4 equally-sized pieces.

Roll each piece of dough between your hands and a lightly floured work surface into a 3/4 inch diameter rope. Cut the rope int 3/4-inch pieces and indent each piece with a fork. (The indent is optional, but will help the gnocchi hold the sauce.) Place the pieces on the parchment and repeat with the remaining dough.

Bring a large pot of salted water to a rolling boil and add the gnocchi in batches. You don't want the water to stop boiling. It will sink to the bottom of the pot. Stirring occasionally, let the gnocchi cook until it floats and is cooked through, about 4 minutes. With a slotted spoon, transfer the cooked gnocchi to a bowl and set aside.

In a large skillet, heat the oil over medium-high heat. Add the mushrooms and sautee until browned and most of the moisture has cooked off. Add the kale and continue to cook until it just begins to wilt, about 1 minute. Add milk and goat cheese and stir continuously until well blended. Add gnocchi and stir until coated and warmed through. Add salt and pepper to taste.

Deal of the day: I got an immersion blender for Christmas and absolutely love it. If you don't have one yet, Amazon has the Cuisinart SmartStick 200-Watt Immersion Hand Blender on sale at more than half off!

Resolve to get healthy with Lightened Ricotta Stuffed Shells and Sausage Ragu

2011-01-05T23:09:00.001-06:00

It's a new year, a time for possibilities and brighter futures. For many, it's a time for the annual New Year's resolution. And, for almost as many, it's the same resolution they made last year, and the year before, and maybe even the year before that!

Can you tell that I'm not a fan of resolutions? That's because we tend to make our resolutions big and broad, "I want to lose weight," or "I want to get in shape." Neither are a particularly good plan for success.

When I was a rebellious teen refusing to listen to direction, my dad would often say, with a lot of frustration, "It's the little things that are the hardest and most important." Then, as a young Marine recruit who had just committed some minor infraction I had a drill instructor scream in my face, "Proper prior planning prevents pi$$-poor performance."

The point? If you want to change your life, whether it's losing weight, being more healthy, or something else, you need a detailed plan that makes small changes over time. It took me three years to lose more than 100 pounds, but by making one small change at a time and keeping a steady pace, I believe I've set myself up for on-going success. I've kept the weight of or nearly a year now.

So here's one small step that can help you if you're trying to lose weight or live a healthier lifestyle: Look for healthier ingredients.

This version of stuffed shells in a perfect example. I used low-fat ricotta, part-skim mozzarella and egg whites in the shell and turkey Italian sausage in the ragu. One serving is only 383 calories with 10 grams of fat, 43 grams of carbohydrate, 3 grams of fiber, and 31 grams of protein. And, just as important, it got a big thumbs up from the family. The cheese filling was creamy without being overly heavy and sauce was a nice tangy counterpoint. My finicky son couldn't get enough.

Let's eat!

Lightened Ricotta Stuffed Shells with Sausage Ragu
Makes 8 servings
Ingredients:
12 ounces (dry) jumbo pasta shells (whole wheat if available)
12 ounces turkey Italian sausage (3 links), casing removed
1 large onion, diced
3 cloves garlic, minced
2 cups water
14.5 ounces stewed tomatoes
6 ounces tomato paste
15 ounces non-fat or reduced fat ricotta
1 cup shredded part-skim mozzarella, divided
1 cup shredded Parmesan, divided
1/4 cup fresh basil, cut chiffonade
3 egg whites

Directions:
Prepare shells according to package directions minus 2 minutes (the shells will finish in the sauce) and drain. Lay the shells out on foil or a backing sheet so that they don't stick together. Discard any that are broken.

Meanwhile, in a sautee pan over medium-high heat, brown the sausage. Drain any excess fat and add the onion. Continue to cook until the onions are translucent. Add garlic and cook for an additional minute. Add water, stewed tomatoes and tomato paste. Bring to a boil, reduce heat, cover and simmer for 30 minutes.

In a large bowl, combine ricotta, 1/2 cup mozzarella, 1/2 cup Parmesan, basil and egg whites.

Preheat oven to 350F.

Spay a 13 x 9-inch baking dish with non stick. Fill shells with about 1 tablespoon of the cheese mixture each and place in a tight single layer in the baking dish. Pour the ragu over the shells and top with remaining mozzarella and Parmesan cheeses. Cover and bake until the sauce is bubbling, about 30 minutes. Remove, uncover and let stand about 10 minutes.

Deal of the day: I love using cast iron cookware and this Lodge Logic Pre-Seasoned Square Grill Pan is my next purchase. Amazon has it for only $23.49.

Hunter's Chicken and Progresso Giveaway

2010-12-22T11:05:00.002-06:00

Chicken is a protein staple for many of us trying to lose weight or live a healthier lifestyle. I would bet serious money that the vast majority of us have groaned over the idea of yet another piece of grilled chicken. This is why I love Hunter's Chicken, cacciatore in Italian. At its most basic, Hunter's Chicken is chicken braised in wine and vegetables with tomatoes, onions, peppers and mushrooms being the most common ingredients. But, you can feel free to vary these to your own taste.

This version and uses thinly sliced red peppers along with, onions, mushrooms, and red wine. It created a delicious sweet and earthy flavor, with just a touch of heat from the garlic and red pepper flakes. What I love is that you get all those flavors and a filling dish for only 271calories with 6 grams of fat, 34grams of protein, 16 grams of carbohydrate and 4 grams of fiber. This is absolutely a dish you can eat without guilt.

Along the lines of guilt-free food, Progresso asked me to try two of their new soups and have offered a nice giveaway to go along with it. I must admit that Nancy, Quinn and I are fans of Progresso. Their light soups are a constant in our pantry because they are flavorful without being loaded with fat. Their new "Heart Healthy" Low Sodium soups don't disappoint. If sodium is a concern, they are absolutely worth giving a try.

If you'd like to try these for free and get a cool soup cup and an Everlast exercise ball with a DVD, leave a comment on this post. A winner will be randomly selected at 8 a.m. Central on Monday Dec. 27, just in time for your New Year's resolution! The information, prize pack and giveaway have all been provided by Progresso through MyBlogSpark.

Let's eat!

Hunter's Chicken

Makes 4 servings

Ingredients:

4 skinless chicken breast halves
Salt and freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 cloves garlic, minced

1/2 cup dry white wine
29 ounces diced tomatoes
1 teaspoons dried oregano
1/4 teaspoon red pepper flakes or more for extra heat

Kosher salt to taste
1/4 cup Parmesan or pecorino cheese (divided)

Directions:

Season chicken with salt and pepper. Heat oil in a skillet over medium-high heat. Brown chicken on both sides and set aside on a platter. Cover with foil.

Reduce the heat to medium. Add the onion and red pepper, cover and cook, stirring occasionally, until vegetables just begin to soften. Add the mushrooms and cook, uncovered and stirring occasionally, until mushrooms begin to brown. Add the garlic and cook an additional 30 seconds. Add wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and salt (I used about 1/4 teaspoon) and simmer covered for 10 minutes.

Return the chicken breasts to the skillet and simmer, covered, until the chicken is just done.

Serve topped with cheese

Deal of the day: This Taylor Digital Cooking Thermometer/Timer is on sale for $15 at Amazon. Great for getting your holiday main course to the perfect temperature.

New Weight Watchers Plan: Spaghetti alla Puttanesca with Chicken

2010-12-08T23:33:00.005-06:00

Regular readers know that I started cooking as part of a larger effort to lose weight and get healthy. I was significantly overweight and needed to make a change. But, it wasn't as if I hadn't tried before. My previous efforts had failed, primarily, for two reasons; I felt I had to completely give up foods I loved and there was no one there to help, educate and support me. My wife and I turned to Weight Watchers and learned how to live a healthier lifestyle without giving up on the foods we loved. We learned about healthier ways of cooking, eating and living.

In the last month, Weight Watchers has changed the way they assign points to food. The points plus system uses the amount of protein, carbohydrate, fat and fiber in a dish to determine the value. You get so many points in a day, plus additional points to use whenever needed through the week. The logarithm that determines point value is weighted toward lean proteins, fruits, vegetables and whole grains.

In honor of the new plan, I made a Spaghetti alla Puttanesca with Chicken. I love the story behind puttanesca. As the story goes, prostitutes (puttanesca translates literally as whores) in 1950s Italy were only allowed to leave the brothel to shop once a week, as opposed to daily, so they used ingredients that would keep; olives, anchovies, capers, garlic and peppers. How valid the story is doesn't matter, it's fun. And the dish is delicious. My version fortifies it with some onion and red wine and I use a small piece of chicken instead of anchovies to satisfy the fish-opposed pallet of our son.

The dish works out to 308 calories with 28 grams of protein, 36 grams of carbohydrate, and 5 grams each of fat and fiber.

Let's eat!

Printer friendly version

Spaghetti alla Puttanesca
Make 6 servings
Ingredients:
8 ounces dry whole wheat spaghetti
2 teaspoons olive oil
1-1/4 pounds skinless, boneless chicken breast (about 3 breast halves) filleted and cut in half
1 small onion, diced
20 kalamata olives, roughly chopped
2 tablespoons capers, chopped
1 teaspoon dried oregano
4 cloves garlic, minced
1 teaspoon crushed red pepper
1/2 cup full-flavored red wine
28 ounces diced tomatoes in juice
Salt and fresh ground pepper to taste
1/2 cup fresh parsley, chopped, divided

Directions:
Put salted water on to boil for pasta and prepare pasta according to package directions, minus two minutes from al dante.

As you wait for the water to boil and the spaghetti to go in, heat oil in a large skillet over medium-high heat. Season chicken pieces with salt and pepper and cook, searing each side, until just cooked through. Remove chicken to a platter and cover with foil to keep warm.

In the same skillet, add onion, olives and capers. Saute until onions are just translucent, about 3 minutes, and add garlic, oregano and red pepper. Saute until fragrant, 30 seconds to 1 minute.

Add wine and deglaze the skillet. Continue to cook until the wine is nearly evaporated. Add tomatoes and stir to combine.

The water should be ready by now, add the pasta and let the sauce reduce while the pasta cooks. Add 1/4 cup of parsley and salt and pepper to taste to the sauce.

When the pasta is 2 minutes from al dante, drain and add to the sauce. Stir the pasta in and continue to cook for 2 minutes.

Plate, top with remaining parsley and serve with chicken.

Deal of the Day: This Pinzon Stainless-Steel Mandoline is on my Christmas list and is marked down from $60 to $42 at Amazon!

Southwestern Lightened Meatloaf with Chipotle Glaze

2010-12-02T23:07:00.020-06:00

When I was growing up, my mom was one of those that loved to feed us seconds, thirds and mores. From a health perspective, we know now, we don't want to push food on people, even our children. It leads to overeating and unhealthy lifestyles. But I can understand why she did it. As cooks, we get great satisfaction by watching others enjoy our creations. When I watch someone, especially our picky-eater son, go back for more, it gives me incredible satisfaction.

Quinn, our son, went back for thirds of this dish!

I understand why. Despite using extra lean beef, 96 percent lean, this meatloaf is very moist and full of flavor. The vegetables add moisture, the corn, cilantro and peppers all come through, but don't overwhelm the flavor of the meat. And when you get that zing of chipotle topping, it just makes you want to go back for more.

And if you decide you just have to have a second piece, you can do so without feeling too guilty. One serving, the whole meatloaf is six, is only 297 calories with 8 grams of fat, 26 grams of carbohydrate, 2 grams of fiber, and 29 grams of protein.

Southwestern Lightened Meatloaf with Chipotle Glaze
Makes 6 servings
Ingredients:
2 teaspoons extra-virgin olive oil
1 small zucchini, very finely diced
1 roasted red bell pepper, finely diced
1/2 cup corn kernels
5 cloves garlic, minced
1 teaspoon cayenne pepper
Kosher salt and freshly ground pepper
1 large egg, lightly beaten
1 tablespoon finely chopped fresh oregano (or 1 teaspoon dry)
1/4 cup chopped fresh cilantro
1 1/2 pounds extra lean ground beef
1 cup panko breadcrumbs
1/2 cup shredded light Mexican blend cheese
3/4 cup ketchup
1/4 cup red wine vinegar
1 tablespoon chipotle in adobo, minced

Directions:
Preheat the oven to 425 degrees.

Heat the oil in a large saute pan over medium-high heat. Add the zucchini, season with salt and pepper and cook until the almost soft, about 5 minutes. Add garlic and sauté an additional 30 seconds to one minute. Remove from heat and stir in roasted red pepper, corn and cayenne. Set aside to cool.

Whisk the egg, oregano and cilantro together in a large bowl. Add beef, panko, cheese, 1/2 cup ketchup, and vegetable mixture. Mix until just combined.

Press the mixture into a 9-by-5-inch loaf pan. Whisk the remaining 1/4 cup ketchup, 1/4 cup red wine vinegar and chipotle in a small bowl. Pour the ketchup mixture over the top of the meatloaf. Bake for 1 to 1 1/4 hours. Let rest 10 minutes before slicing.

Print Recipe

Deal of the Day: This Calphalon Commercial Hard-Anodized 7-Quart Chef's Casserole with Lid is marked down $130 to $59.99.

Your Foodie Gift Guide

2010-11-30T23:20:00.002-06:00

I admit it, I’m obsessed. If I’m not at my day job, I’m cooking. If I’m not cooking, I’m reading cookbooks. If I don’t have my nose buried in a cookbook, I’m browsing and reading reviews for cookware and gadgets. Like I said, I’m obsessed. But, that may be a good thing for the foodie on your gift list because it lets me share with you items guaranteed to give him or her a very happy holiday indeed.

First, a couple of general rules:

When you go looking for that perfect foodie gift, think, as Alton Brown says, multi-tasking. Few of us have a kitchen with cabinets and drawers big enough to hold all those one-trick ponies.
Focus on what they like to cook most. You wouldn’t get a vegetarian a stove-top griddle would you?
Think quality over quantity. Most of us buy what we need, you can get them something they really want.

And, if my wife is reading, these are all on my list sweetheart.

Immersion Blender:
These are fantastic tools and can be used for everything from making cream soups to that breakfast smoothie. Look for one that also has a whisk attachment. Prices range from $25-$90.

Food Processor:

A good food processor is the must-have tool for any cook. They can do so much, from slicing to mixing dough. Look for one with a large feed tube and a small bowl insert. Prices range from $50 to $250.

Food Storage:

Package food, like pasta, almost never comes in even serving sizes so home and professional cooks alike are always looking for quality storage. Look for a set that seals well, but is easy to get access. Sets can be found for between $25 and $100.

Cast-Iron Cookware:

I absolutely love this stuff for the way it sears and because it easily goes from the stove-top to the oven. There is a huge range of sizes and styles available, from grandmas Lodge cast-iron skillet (I have one I use almost daily) to a LeCreuset enameled cast-iron Dutch oven (this is what you see all the TV chefs cooking with). You can find Lodge for as little as $20 and large LeCreuset can run as much as $350.

Chef’s Knife:

A good knife is the most basic of all foodie tools. A blade that won’t hold its edge is far more dangerous than a sharp knife. Consider a santoku knife that is basically half chef’s knife and half cleaver. This is absolutely one of those products where you get what you pay for. An acceptable chef’s knife can be found starting at around $25, but you’ll probably want to spend more.

Mandolin Slicer:

After my knife and food processor, this is one of my most-used tools. A mandolin slicer gives you a even slices and does so quickly. Slicing carrots, potatoes and all kinds of other vegetables is a breeze with one of these. Prices range from $15 to $100.

Digital Scale:

A scale is a must for the health-conscious cook. A big part of eating healthy is portion control and using a scale to measure exactly how much food you’re putting on the plate. Scales start at around $25.

Mortar and Pestle Set:

This is the perfect gift for the foodie that does nearly everything from scratch. I have one that I use primarily for grinding herbs and spices. The aroma of freshly roasted fennel seeds being hand ground makes me stop and just breathe it in every time. You can find a basic mortar and pestle for as little as $10, but go a little bigger and better.

Cookbooks:

There is no such thing as too many cookbooks. There are so many to choose from, finding the one right for your foodie can be tough. Does your foodie watch cooking shows? Who does he or she like? I guarantee they’ve got a cook book. Or, look for compilations by one of the major food magazines. My favorites come from “Cooks Illustrated” for their detailed instructions and, for healthier recipes, “Cooking Light.” You can find these for from $10 to $50.

Happy holidays all and bon appétit!

Healthy and Delicious Thanksgiving Sides and Meeting Chef Susan Feniger

2010-11-23T11:06:00.000-06:00

I had to share this! I was in Los Angeles last week for work. While there, I met a dear friend for dinner at Susan Feniger's Street. I'm a huge fan of what Chef Feniger does with food. Her dishes are creative, beautiful, made with fresh ingredients and incredibly tasty. Chef Feniger was in that night and, being the food nerd that I am, I had to get a picture with her.

My friend, a colleague from my days as a newspaper reporter shared a wonderful meal that included, the Kaya Toast and Mandoo Vegetable Dumplings for appetizers, Braised Short Ribs and Charleston Shrimp for the main courses with Spaghetti Squash and Roasted Celery Root Puree as sides. We shared everything and we both loved every dish. A favorite would be hard to choose, but let's narrow it down to the short ribs and dumplings. Both were incredible.

Speaking of incredible, or at least very good, if you're looking for some healthier sides for this Thanksgiving, you might want to take a look at some of these. Remember, everything in moderation this Thanksgiving. Take a little of everything you want, but keep the servings small. Try to work on getting some exercise. A walk after dinner is a great way to both help digestion and burn a few of those calories you just took in.

Let's eat!

Side Dishes:

Sauteed Balsamic Green Beans with Cherry Tomatoes

Healthier Southern Style Green Beans

Tomato Salad with Buttermilk Dressing and Goat Cheese

Mashed Sweet Potatoes and cornbread

Smashed Green Onion Potatoes

Have a healthy AND delicious Thanksgiving

2010-11-16T14:40:00.002-06:00

Thanksgiving is my absolute favorite holiday. Certainly, there's the food. But the food is simply a vehicle for bringing us together with family and friends to mark the accomplishments and trials of the year, to remember those that have touched our lives and to give thanks for all of it.

As a cook, the joy of Thanksgiving is making all that possible. Good food, and maybe a glass or two of wine, are like grease on the axles, getting everyone rolling.

But, with all the joy that Thanksgiving brings, it is very easy to overindulge. Certainly, there has to be room in everyones life for those days when you're not worrying as much about what and how much you're eating. Thanksgiving has to be at the top of the list of those days. As the Chicago newspaper columnist Irv Kupcinet said, "An optimist is a person who starts a new diet on Thanksgiving Day."

I know from experience those feelings of guilt that come as you sit on the couch, uncomfortably full from overeating. Feeling that way detracts from the day. So this Thanksgiving, enjoy the food, but follow a few simple rules to avoid the guilt of over-indulgence.

Take the foods you really want
Take small portions so that everything fits on one plate
Don't over do it on the appetizers (though I give some suggestions for healthier ones below)
Be aware of what you're drinking too, those holiday drinks can be filled with sugar and calories

For the cooks out there, here are a few appetizers that my family has enjoyed. Or, if you're not hosting this year, take these along for all to enjoy and to ensure there's something there you won't feel guilty eating. Follow the links for the recipes and nutrition information.

Caprese Salad

Roasted Red Pepper Pesto

Crab Remoulade

Baked Falafel with Spicy Yogurt Sauce

Sauteed Asparagus

Deal of the Day: This Oxo Good Grips 2-Cup Fat Separator can help make a gravy that is not so high in fat.

Balsamic Rosemary Pork Loin Redux: Pork Stew

2010-11-03T21:55:00.000-05:00

I'm sorry it has been so long since I've posted. September and October were incredibly busy months for me in my "real" job, culminating in three business trips in the last three weeks of October. I'm really looking forward to things quieting down. I'm not there yet, but I'm close.

So, today, a quicky follow-up to my last post, Balsamic Rosemary Pork Loin with Roasted Potatoes and Vegetables. That was a huge recipe, guaranteeing leftovers for all but the largest families. So what do you do with that leftover pork, vegetables and potatoes? Why, we make stew of course!

The trick in making stew from leftovers is moving quickly. You don't want your meat to dry out and your vegetables to be cooked to mush. They've been cooked once, all you really need to do is heat them up. We had 8 servings leftover and I wrote this recipe accordingly. Feel free to adjust it.

The wine in this stew marries so well with the rosemary and garlic flavors, they almost seemed to dance across my tongue. Wine has had that impact on me, so maybe it did the same for the herbs and spices in this dish. All I know is that everyone went back for seconds and we didn't bother to freeze the little bit that was left after that. It was lunch the very next day. One serving is only 317 calories with 7 grams of fat and 5 of fiber.

Let's eat!

Balsamic Rosemary Pork Loin Stew
Makes 8 servings
Ingredients:
2 pounds leftover Balsamic Rosemary Pork Loin, cut into bite-size chunks
8 servings of roasted potatoes and vegetables
1 tablespoon olive oil
1 tablespoon all-purpose flour
4 cups chicken stock
1 cup hearty red wine

Directions:
In a medium to large sauce pan, heat oil over medium-high heat. Add the pork and cook just long enough for the temperature to come back up. Add the flour and coat the meat. Slowly add the wine and then the stock, stirring constantly as you do. Add the veggies and potatoes and continue to heat until the stew thickens. Remove from heat and serve.

Deal of the Day: I put this on my Christmas list: Amazon has this Anolon Professional 12-Piece Nonstick Hard-Anodized Cookware Set on sale for $180. It's normally more than $800!

Balsamic Rosemary Pork Loin with Roasted Potatoes and Vegetables

2010-10-25T21:10:00.005-05:00

There is just something I love about a hearty, comforting Sunday dinner. At risk of showing my age, my childhood memories of Sunday evenings, watching "Maverick" and "The Wonderful World of Disney" with my family and the smell of pot roast with browned potatoes or corned beef and cabbage filling the house.

Dinner was always in the dinning room and we all had to be on our best behavior -- napkins on our laps, please and thank you, etc.

Nancy had similar experiences growing up and we are trying to do the same with our son Quinn.

One of my favorites for Sunday dinner is a good pork loin, slow roasted or braised, this cut is lean but can be moist and delicious. I tried this latest version this week. I loved the combination of herbs and spices that acted as both a wet rub for the pork and seasoning for the potatoes and vegetables -- sweetness from the balsamic vinegar and parsnips, earthiness from the rosemary and carrots, and a little tang from the garlic. And using mostly stock, instead of oil, for the wet rub helped keep this dish to only 238 calories with 4 grams of fat and 5 of fiber for a 4-ounce serving of pork, with the fat removed, and a serving of vegetables and potatoes.

If that's not good enough, the leftovers can be used to make a wonderful Pork Stew.

Let's eat!

Balsamic Rosemary Tenderloin with Roasted Potatoes and Vegetables
Makes 12 servings
Ingredients:
3 pounds pork loin
4 medium parsnips, peeled and chopped into 1-inch chunks
4 medium carrots, peeled and chopped into 1-inch chunks
4 medium potatoes, chopped into 1-inch cubes
4 stalks celery, chopped into 1-inch chunks
1 cup, loosely packed, rosemary leaves
9 cloves garlic
1 shallot
1 teaspoon salt
2 teaspoons fresh ground black pepper
1 tablespoon olive oil
2 tablespoons balsamic vinegar
2 tablespoons chicken stock

Directions:
Preheat oven to 450F.

In a food processor, combine rosemary, garlic, shallot, salt, pepper, olive oil, vinegar and stock. Blend until slightly chunky.

Rub all sides of the tenderloin with 1/2 to 3/4 of the mixture. Place the tenderloin in a roasting pan and roast uncovered for 15 minutes.

Meanwhile, combine remainder of the rosemary mixture with veggies and potatoes.

After the tenderloin has roasted for 15 minutes, add potatoes and veggies to the roasting pan, reduce heat to 350F and continue to cook for about 60 minutes, until the meat reaches an internal temperature of 145F.

Remove the tenderloin and let rest 10 minutes, while potatoes and veggies continue to cook.

Deal of the day: There are so many uses for a good roasting pan!

Sautéed Balsamic Green Beans with Cherry Tomatoes

2010-10-20T10:47:00.002-05:00

Green beans are a favorite in this house, but they can get old kind of fast. So, I'm always looking for ways to dress them up a little different. This easy and delicious version is a great option. In fact, this is now our go-to version, with or without the tomatoes.

The combination of butter and oil gives a great flavor and blends well with the bite of the garlic and sweet acidity of the tomatoes.And you can't beat it at 69 calories with 2 grams of fat and 5 of fiber per serving.

Let's eat!

Sauteed Balsamic Green Beans with Cherry Tomatoes
Makes 4 servings
Ingredients:

1 teaspoon unsalted butter

1 pound green beans, trimmed
1/2 cup water

1 teaspoon olive oil

3 cloves garlic, minced

1-1/2 cups cherry tomatoes, halved

2 tablespoons balsamic vinegar

salt and fresh ground pepper to taste

Directions:

Heat butter in a large skillet over medium high heat and add green beans, saute until seared in spots, about 3 minutes.

Add water, reduce heat to medium and cover. Cook until just tender, 3 to 6 minutes.

Drain any remaining water, return to heat and push beans to the outside of the skillet. Add the oil and garlic and let cook until fragrant, 30 seconds to 1 minute.

Add tomatoes and combine, cooking until the tomatoes begin to break down, about 3 minutes.

Add vinegar, salt and pepper and serve.

Deal of the Day: It's time to start making all those wonderful fall soups and nothing is more handy for blending them up than an immersion blender. This Cuisinart Smart Stick Hand Blender is on sale for $29.95!

Green Beans

Sweet Hot Pickled Peppers

2010-10-17T22:19:00.002-05:00

Pickle it and I'll eat it! I'm not just talking about the wonderful array of cucumber pickles out there, though I love them all. Pickled eggs, the whole array of veggies and even those things with that big "ewww" factor, I love it.

I think the reason I love pickled food is that it is about transformation. Taking something, maintaining what it is, but making it something else, something that might even be better. I like to think that my own transformation through weight loss and leading a healthy life style has had the same effect on me. Pickled vegetables are a wonderful option when you are looking for something a little different from all those raw veggies you have been snacking on.

All that said, one of my favorite flavor combinations is sweet and heat and I couldn't wait to try pickling a combination of peppers in a sweet pickling brine. I used a combination of jalapeño, cayenne, and banana peppers. I removed the seeds from the banana and jalapeno peppers, but left them in the cayenne to try and find that happy medium between sweet and heat.

I was very happy with how they came out. They are perfect for any relish try or as a condiment. I used them as a topping for some lean beef burgers I made recently.

Let's eat!

Sweet Hot Pickled Peppers
Ingredients:
5 pounds assorted hot peppers
2 quarts vinegar
4 cups sugar
2 tablespoons mustard seed
1/3 cup whole mixed pickling spices
12 pint Ball or other preserving jars (have extras available, just in case), sanitized.

Directions:
Remove stems and seeds from peppers and stuff jars full.

Combine vinegar, sugar, mustard seed and pickling spices in a large saucepan and bring to a boil.

Meanwhile, bring a bath for the jars to a boil.

Pour hot pickling liquid into jars, tapping to release trapped air bubbles. Seal the jars and boil in the bath for 15 minutes. Remove and let cool. You should hear the lids "ting" as the jars cool.

Deal of the day: If you've never done your own preserving, consider getting a canning starter kit.

Jalapeño Pepper

Cast-Iron Rosemary Chicken

2010-10-13T21:05:00.000-05:00

I was almost out of chicken stock. What, you ask, does that have to do with a Rosemary Chicken recipe? I needed a chicken carcass, that's what. I know some people make stock from the whole chicken, but doing so renders the meat inedible. That just seems so wasteful to me.

So, whenever I need to replenish my stock I buy one or two whole chickens, make something with them and save the bones. I love making my own stock (versus broth) because you get so much more flavor and smoothness than with store-bought broth. To make stock, I take the carcass or bones, roast them at 350F until they are a rich brown, combine them with veggies and whatever herbs and spices strike my fancy at the moment, cover with water and simmer until a a flavorful stock comes to life, usually several hours. I strain it several times, chill it, remove any fat that collects on the surface, put it into containers and freeze it.

By the way, I feel the same way about the veggies as I do the chicken. I save my castoffs, peelings, end pieces, etc, in a bag in a freezer and toss it all in with the bones and water. No two batches are ever exactly the same, but all are wonderful!

Whole chicken in hand, I put together this version of Rosemary Chicken with a wonderful lemon front flavor. I made it in a cast-iron skillet, one of my favorite kitchen implements, but any oven-safe skillet will work.

While this dish is fairly simply it has incredibly satisfying and, if you remove the skin, a 6-ounce serving of chicken and a serving of potatoes is only 235 calories with 3 grams of fat and 1 of fiber.

Let's eat!

Cast-Iron Rosemary Chicken
Makes 6 servings
Ingredients:
1 pound baby red potatoes, halved
4 teaspoons kosher salt, divided
1 whole sprig rosemary and 1 tablespoon rosemary leaves
3 cloves garlic
1/4 teaspoon red pepper flakes
2 lemons, halved
2 teaspoons olive oil
2 tablespoons chicken stock
1 whole chicken (about 3 pounds) cut into 8 pieces

Directions:
Preheat oven to 450F

In a medium saucepan, cover potatoes with cold water and 2 teaspoons salt, bring to a boil over medium-high heat and cook until just tender. Drain and set potatoes aside.

Combine rosemary leaves, garlic, remaining salt and red pepper flakes in a mortar and crush into a paste. If you don't have a mortar and pestle, chop garlic and leaves, combine with salt and pepper flakes and, using the side of your knife, and crush into paste. In a large bowl, combine the paste with the juice of 1 lemon (save the lemon after you juice it), chicken stock, olive oil and chicken pieces. Turn the chicken until it is coated.

Heat your skillet over medium-high heat and add the chicken, skin side down. Cover and cook until browned, about 5 minutes. Turn the chicken, add the potatoes, the juice of the second lemon, the rosemary sprig and all four squeezed lemon halves. Place in the oven and roast until the chicken is cooked, 45 minutes to 1 hour.

Deal of the day: If you don't have a cast-iron skillet, you need one!

Spiced Pork Tenderloin with Ginger Apples and Onion

2010-10-12T07:34:00.001-05:00

Nancy and I recently took a motorcycle trip down to Queen Wilhelmina State Park in southern Arkansas. As we try to do on all our trips, we tried to find those little nuggets of local deliciousness. We found one such place, Alice Irene's near Republic, Missouri. Just off the local, two-lane highway, Alice Irene's was a quintessential small town southern restaurant. We stepped in to have a look and Nancy was hooked by a plateful of catfish, one of her favorites.

As catfish is for Nancy, pork is to me. So, when I saw the smoked pork chop with apples and onions, I knew what I would have. It was as good as it sounded, smoky, sweet with a little something I wasn't sure of. So, of course I asked Alice, who was working the cash register.

I told her I loved the dish, but knew there was something in there more than the apples, onion and brown sugar, I just couldn't figure out what. Alice, who appeared to be well into her 80s, looked at me and gave me the coy little smile.

"Ginger," she whispered. "It's fresh ginger."

Ahh, and so it was.

When we got home, I set out to come up with my own version. Instead of smoked chops, I used a pork loin liberally crusted with my All-Around Spice Rub and pumped up the flavor of my apple mixture with some sweet Maderia wine.

I love the combination of apples and pork anyway, but this was like any other pork and apple dish I've had on steroids.The ginger enhanced every flavor and the pork was kept moist and flavorful. Every bite was a combination of spicy, sweet and savory. And you can really enjoy each one at only 273 calories with 3 grams of fat and 4 grams of fiber per serving!

Let's eat!

Spiced Pork Tenderloin with Ginger Apples and Onion
Makes 8 servings
Ingredients:
2 teaspoons canola oil
2 pounds pork tenderloin
2 tablespoons All-Around Spice Rub
2 medium red onions, chopped
6 medium apples (I used Granny Smith) chopped
2 inches fresh ginger, minced
1 cinnamon stick
2 tablespoons brown sugar
1/2 cup Maderia (or other sweet red wine)
1/2 cup fresh parsley, chopped

Directions:
Rub spice rub into all sides of the tenderloin. Heat oil in a large dutch oven or heavy stock pot over medium-high heat.Sear the tenderloin on all sides, about 3 minutes a side.

Remove the tenderloin and set aside. Add onion and cook until translucent. Add wine, brown sugar, ginger and cinnamon stick. Stir to combine and bring to a boil.

Reduce heat to low to medium low, return the pork and top with apples. Cover and cook until the pork is done, with an internal temperature of 145F, 30-45 minutes. Remove the pork and allow to rest, about 10 minutes. The temperature should rise 10-15 degrees while it rests.

Meanwhile, increase heat to medium, add parsley to the apple mixture and continue to cook. Serve the apple mixture over the pork.

Deal of the Day: This Calphalon Commercial Hard Anodized 12-Quart Stockpot with Lid is on sale at Amazon for only $69.99, reduced from $168.

Spinach, Mushroom and Sausage Linguine

2010-10-06T22:32:00.001-05:00

My apologies to the regular readers out there, I know I haven't been posting much. It's not that I haven't been cooking, it's just that I am in the middle of a very busy time at work. Between that and personal obligations, I just haven't had a lot of extra time. I'll be trying to get back on the stick here.

All of us have those times when we are just too busy. Our tendency during those times is to go for prepared foods or take out, neither of which is particularly good for maintaining a healthy lifestyle. This dish is quick, easy to make, delicious and filling.

As your pasta boils, simple brown your sausage with some shallots and mushrooms, finish it by adding some chicken or vegetable stock and balsamic vinegar and wilting some fresh spinach. It should all finish at about the same time, less than 10 minutes cooking time and less than 30 including prep. For that little bit of work you get a great combination of nuttiness from the whole wheat pasta and pecorino, earthiness from the mushrooms, freshness from spinach, a little bite of sausage, shallot and pepper and a hint of sweetness from the balsamic. And all of it for only 325 calories with 7 grams of fat and 8 of fiber.

Let's eat!

Spinach, Mushroom and Sausage Linguine
Makes 4 servings
Ingredients:
8 ounces whole wheat linguine
6-8 ounces turkey Italian sausage
1 shallot, thinly sliced
8 ounces brown mushrooms, sliced
8 ounces fresh spinach
1/4 cup chicken or vegetable stock
2 tablespoons balsamic vinegar
1/2 teaspoon fresh ground pepper to taste
1/4 cup pecorino or Parmesan cheese for topping

Directions:
Prepare pasta according to package directions.

While the pasta cooks, crumble and brown Italian sausage, shallot and mushrooms. Once browned, add stock, balsamic and pepper. Add the spinach and continue to cook until wilted. Toss with the pasta and top with the cheese.

Deal of the Day: I don't normally put full sets of cookware up in this section, but I couldn't believe the deal Amazon has on this Calphalon Commercial 9-Piece Hard-Anodized Cookware Set, only $218! This set usually retails for $450 or more!

Caprese Salad: Lightened and Reinvented

2010-09-29T19:44:00.000-05:00

There's something about the simplicity of a Caprese Salad that makes it so wonderful. Unfortunately, between the mozzarella and olive oil, it is also high in fat.

I wanted to be able to keep the spirit of this wonderful and simple salad, but without as much of the fat, so I started to break it down. By that, I don't mean individual ingredients so much as I mean what makes the salad what it is, what do I love about it. Highest on that list for me are the yin and yang of flavors and textures--the acidity of the tomato and vinegar against the smoothness of the cheese and olive oil, both harmonizing with the earthiness of the basil.

For my version, I kept all those things, if in slightly different proportion, and accentuated them, I believe, with the fresh coolness of some cucumber. I used crumbled goat cheese instead of mozzarella. This let me get cheese in every bite but in a much lighter way. I also used a very light hand on the olive oil, just sprinkling the salad with it and the balsamic vinegar.

Quinn is not a fan of tomato, but Nancy and I both loved this salad. We both went back for thirds. It wouldn't keep well anyway, we told ourselves.And we did so guilt free because each serving of this salad is only 78 calories with 6 grams of fat and 1 of fiber!

Lightened Caprese Salad

Makes 6 servings

Ingredients:

1/2 medium to large cucumber, thinly sliced

4 large plum tomatoes, sliced

3 ounces Chevre goat cheese, crumbled

1/4 cup basil leaves, cut chiffonade

2 teaspoons olive oil

2 tablespoons aged balsamic vinegar

salt and pepper to taste

Directions:

Alternate cucumber and tomato in a circular pattern on a plate. Sprinkle with olive oil, vinegar, salt and pepper. Top with basil and goat cheese.

Deal of the day: A mandolin is a wonderful tool when you have to do a lot of slicing or want to make those slices perfectly even.

SNAP Hunger Challenge: Hunger, Poverty and Obesity

2010-09-22T00:10:00.003-05:00

I was recently approached by folks at the Eastern Illinois Foodbank and asked to participate in the SNAP Hunger Challenge. SNAP, the Supplemental Nutrition Assistance Program, is a government assistance program to help low-income households pay for food. SNAP used to be called the Food Stamp program. The SNAP Challenge asks people who don't need the program to try to feed their family on the support SNAP provides, $4.50 per person per day. I immediately agreed.

We are truly in dire straits (see the statistics at Feeding Illinois). But the more I thought about the problems of hunger and poverty in Illinois, as well as across the country, I kept coming back to one thing, poverty is also a key indicator for obesity and related diseases.

I recalled an incident from a number of years ago when I was visiting a major metropolitan area and an associate and I were approached by someone who was clearly impoverished, and probably homeless. This person asked us for money and we both said no. As we walked on, my associate turned to me and said something along the lines of, "As fat as she is, she can't be that bad off. It's probably a scam."

I wish I had known then what I know now, that science has shown a clear link between poverty, the availability and costs of healthy foods, education and obesity.

The least expensive foods are usually the most processed and the highest in fat, sugar and calories.
Poor neighborhoods have a higher concentration of fast-food restaurants than do their more affluent counterparts.
Poor neighborhoods have a lower concentration of grocery stores than do their more affluent counterparts.
Fewer fresh and minimally processed foods are available in the stores in poorer neighborhoods than in the stores in more affluent neighborhoods.
Obesity and its related health problems are significantly more prevalent in poor communities

For more see the Centers for Disease Control and Prevention and the work of University of Washington Professor Adam Drewnowski.

The SNAP hunger challenge asks you to try to live for a week, or even a day, on what a recipient gets, that $4.50 a day per person or a meal at $1.50 per person. Instead, I have decided to take one of those meals and compare it nutritionally and in cost to the same meal as I would prepare it in a healthier fashion. I believe recognition of the issue of the quality of food available to the poor is just as significant as the availability itself.

I decided to assume a family of four and a simple meal of spaghetti with meat sauce as a meal that is both relatively inexpensive, satisfying and would be considered by most as relatively healthy. I went to our local Meijer grocery store and found:

1 pound Meijer spaghetti (8 servings): $1.09
1 bottle Meijer spaghetti sauce (6 servings) $1.98
1.25 pounds (the smallest package available) 70 percent lean ground beef (5 servings) $2.48
Salt and Pepper to taste

This menu brings us in just under the $6 budget we have for the family and even, potentially, gives us leftovers for lunches. According to NutritionData.com it also gives us:

695 calories, 341 of which are from fat
38 grams of fat (58 percent of the recommended daily allowance)
4 grams of saturated fat (68 percent of the RDA)
As well as, 13 grams of sugars, 30 percent of the RDA for cholesterol, 25 percent of the RDA of sodium and 21 percent of the RDA of fiber.

This also assumes that our family will follow the recommended serving sizes. The studies cited earlier show it is more likely that, because of a lack of education regarding healthy eating habits and serving sizes, that it is more likely that all the ingredients will be consumed. If that's the case, this meal, per person, gives us:

962 calories, 364 from fat
41 grams of fat
14 grams of saturated fat
As well as 20 grams of sugars, 30 percent of the RDA for cholesterol, 36 percent of the RDA of sodium, and 35 percent of the RDA of fiber.

Four years ago, my family would have thrown on some Parmesan cheese and a couple slices of garlic bread.

Today, my sauce would include:
30 ounces crushed tomatoes
Tomato paste (I'd use about a tablespoon)
One half each
Sweet onion
Red pepper
Green pepper
8 ounces Mushrooms
3 cloves garlic
Olive oil
Balsamic vinegar (a couple tablespoons)
Red pepper flakes (teaspoon)
12 ounces ground turkey breast
salt and pepper
Basil
Oregano
Fennel seed
Whole wheat spaghetti

This dish would be impossible under the rules of the challenge because it requires you to figure in the full cost of seasonings other than salt and pepper. Not that it matters that much, I exceeded the $6 for my family of four simply with the tomatoes, paste, whole wheat spaghetti and turkey.
This recipe works out to:

411 calories, 104 from fat
12 grams of fat (18 percent of RDA)
3 grams of saturated fat (15 percent of RDA)
As well as only 3 grams of sugars, 30 percent of the RDA of cholesterol, 5 percent of sodium, and 8 percent of fiber.

There is no doubt that we must find ways to address the issues of poverty and hunger in this country, but it is also clear we must find ways to improve the affordabilty of and access to healthier foods.

Meatless Monday: Roasted Red Pepper Pesto

2010-09-19T21:37:00.000-05:00

There are night's when you just feel like grazing. I actually love those evenings.We'll put out small plates of fruit, fresh and pickled veggies, crackers and cheese. We'll throw in a movie and everyone chills, snacks and enjoys the flick.

We recently had one of those nights with fresh, locally grown apples and strawberries, goat cheeses from our friends at Prairie Fruits Farm, and veggies, including Moroccan-Style Pickled Carrots. But I wanted just one more thing.

I have been wanting to try my hand at a variety of pesto for some time and saw this as a great opportunity. If it didn't turn out, there was plenty else to eat.

I've shied away from pesto because high in the ingredients list is usually at least 1/4 cup of oil. I feared that reducing the amount of oil or substituting for it would change the dish dramatically.

That was not the case here. This pesto had a wonderful flavor, with the red peppers, basil, and parsley coming through individually and in a wonderful combination. I served it on some whole wheat bruschetta. The pesto is only 144 calories with 13 grams of fat and 1 of fiber.

My vegetarian and vegan friends can feel free to substitute a Parmesan substitute to take this dish beyond meatless.

And, if you're looking for a less dense version of this dish, drizzle in some vegetable broth as you blend it.

This pesto can also be combined with pasta as a main course.

Let's eat!

Roasted Red Pepper Pesto
Makes 10 servings
Ingredients:
1 cup drained, packed roasted red peppers
3 cloves garlic
3 ounces roasted walnuts
1/4 cup flat-leaf parsley leaves
1/4 cup fresh basil
1/3 cup grated Parmesan
1 tablespoon olive oil
Salt and pepper to taste

Directions:
Combine peppers, garlic, walnuts, basil and Parmesan in a blender or food processor and pulse until finely chopped. Add oil and turn blender or processor on continuously until blended. If you are looking for a thinner consistency, add vegetable stock until the pesto reaches the desired consistency.

Deal of the Day: Did you know that the propellant in those cans of non-stick spray can damage non-stick pans over time? I use a sprayer like this Misto Brushed Aluminum Olive Oil Sprayer that is on sale at Amazon for less than $10.

Joy and Pork Chops with Bourbon-Mustard Sauce

2010-09-16T22:42:00.002-05:00

A face can say so much without a word being spoken. When we sit down for family dinners, I like to sit back a moment and watch as Nancy and Quinn start in. I'm waiting for "that" face, the one where the eyes close and that deep exhalation of satisfaction can be heard. When I get "that" face, I know that the dish is more than good.

These chops and sauce got "that" face.

It wasn't just the perfect sear or the tangy, creamy sauce. It was the combination, greater than individual parts, that came together to take away the cares of the day and brings everyone together for a few minutes of bliss. That face, and everything that comes with it, is one of my great joys in life.

My thanks to FoodNetwork.com, for the recipe that inspired this one.

I served this dish with broccoli roasted with Parmesan and fresh sweet corn.

One chop and sauce is only 201 calories with 7 grams of fat and no fiber.

Let's eat!

Pork Chops with Bourbon-Mustard Sauce
Makes 4 servings
Ingredients:
4 pork chops (4 ounces each with most of the fat trimmed)
2 teaspoons kosher salt
Freshly ground black pepper
2 teaspoons canola oil
2 teaspoons unsalted butter
1/4 cup bourbon
1/2 cup low-sodium chicken broth
1 tablespoon grainy mustard
3 tablespoons non-fat Greek yogurt

Directions:
Heat a large skillet over medium-high heat.

Pat the chops dry and season on one side with half the salt and pepper.

Add the chops to the skillet seasoned side down and cook until the chops are brown, about 3 minutes. Add the butter and cook for 1 minute more. Season the top side of the chops, and turn over. Continue cooking until firm and an instant-read thermometer registers 140F, about 3 minutes more. Transfer the chops to a plate, cover with foil and let rest.

Skim off any fat remaining in the skillet. Remove the pan from the heat and carefully add the bourbon. Return the pan to the heat and tip the pan slightly to ignite the alcohol. Cook until reduced by half then add the chicken broth and bring to a simmer, scraping up any browned bits on the bottom of the pan with a wooden spoon. Remove from heat and whisk in the mustard and the yogurt. Adjust the seasoning with salt and pepper and serve with the pork chops.

Deal of the Day: Amazon has this Pinzon Stainless-Steel Mandoline on sale for nearly 50 percent off. This is a fantastic tool for speeding through the prep for those dishes that require a lot of slicing.

Empty the cupboards with Mediterranean Pasta Chicken Salad

2010-09-14T21:49:00.000-05:00

You know those days when you open the cupboard and see all those ingredients that you bought for a particular dish and either you had more than you needed or you never actually got around to making that particular dish! I don't know why, but there is a certain amount of guilt associated to that for me. It's as if those poor ingredients are crying out to me, "We're so lonely sitting here. Use me! Please, don't leave me here." I know, weird.

But that's what happened to me. There was this 3/4-full box of ditalini pasta that had been there for awhile, I had gotten it for some Minestrone Soup that I made. So I thought, and searched through some cookbooks and recipe websites and came up with this salad. You can feel free to adjust this recipe according to the most needy delinquent ingredients in your cupboards.

I actually loved all the different flavors in this salad. The onion, garlic and green pepper were there, but they didn't overpower the oregano, basil or cheeses. Best yet, no two bites were exactly the same. One might be a little salty from the Parmesan, another will have the bite of garlic or pepperoncini and the next the funky fun of some feta.

This would also make a great side minus the chicken.

You can serve it as is or on a bed of salad greens, but be sure to include some crunchy whole grain bread. The salad works out to 290 calories with 7 grams of fat and 5 of fiber per serving.

Let's eat!

Mediterranean Pasta Chicken Salad
Makes 8 servings
Ingredients:
12 ounces ditalini or other pasta
1/2 cup reduced-sodium chicken broth
1 tablespoon olive oil
1 tablespoon red wine vinegar
2 cloves garlic, minced
1 teaspoon Dijon mustard
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and ground black pepper
2 cups cooked cubed chicken (about 1 pound)
1 green bell pepper, seeded and diced
1/2 cup onion, chopped
1 14-ounce can artichoke hearts, drained
20 kalamata olives
1/4 cup chopped fresh mint leaves
1/4 cup shredded Parmesan cheese
1/2 cup crumbled feta cheese

Directions:
Cook pasta according to package directions.

In a small bowl, whisk together broth, oil, vinegar, Dijon mustard, thyme, salt and pepper to taste. Add chicken, green pepper, olives, onion, artichoke hearts and mint.

Drain the pasta and add to the bowl with the other ingredients and toss to combine. Cover and refrigerate until ready to serve. Top with the Parmesan and feta cheeses just before serving.

Deal of the Day: Nancy and I just got one of these Soiree bottle-top Wine Decanter & Aerator and were amazed by the difference it made. This is a must have for any wine drinker who doesn't want to invest in a decanter set.

Meatless Monday: Eggplant Parmesan Redone

2010-09-12T22:37:00.002-05:00

Traditional eggplant Parmesan was the first dish I can remember making, many years ago, and having one of those "WOW" moments. I absolutely loved the layered flavors of the crispy fried eggplant, creamy cheese and a spicy sauce. That said, and despite being made with eggplant, traditional eggplant Parmesan is not generally a healthy dish. I loved my first effort at a healthier eggplant Parmesan. It was one of the first dishes I posted on this blog.

That version closely followed the traditional, using lighter ingredients and baking the eggplant instead of frying it. For this version, inspired by a recipe I saw on Epicurious.com, I took a different tack. For this version, I grilled the eggplant and rolled the cheese up in it. I put it on a bed of linguine and toped it with a hearty sauce. I really enjoyed this dish. The eggplant is truly front and center here. But, I have to say, I still love the traditional version.

I served these over a bed of whole wheat linguine, but found that to actually be a little too much. With linguine, this dish is 388 calories with 10 grams of fat and 9 of fiber. Try it without the pasta for only 238 calories with 9 grams of fat and 6 of fiber.

Let's eat!

Eggplant Parmesan Roll-ups
Makes 4 servings
Ingredients:
3 teaspoons olive oil (divided)1/2 cup onion, chopped
1 large green pepper, chopped
8 ounces sliced brown mushrooms
1 clove garlic,
1/4 teaspoon dried hot red pepper flakes
1 14-ounce can diced tomatoes1 teaspoon salt
1 (1 1/4-lb) eggplant
1 cup low-fat ricotta
1/2 cup plus 4 tablespoons Parmesan, shredded
3 tablespoons finely chopped fresh basil
1/4 teaspoon black pepper
6 ounces whole wheat linguine

Directions:
Preheat oven to 350F and put water for linguine on to boil.

Heat 1 teaspoon oil in a 2-quart heavy saucepan over medium heat and add onion and green pepper. Cook until just tender. Add garlic and red pepper flakes and continue to cook another 30 seconds. Add tomatoes and 1/2 teaspoon salt and simmer, uncovered, stirring occasionally, until slightly thickened, 15 to 20 minutes.

Grill eggplant while sauce cooks. Heat grill pan over high heat until hot. Peel skin from eggplant and discard. Cut eggplant long-ways into 8 (1/3-inch-thick) slices. Lightly rush both sides of slices with 2 teaspoons oil (total), then season with salt and pepper. Grill slices in batches, turning over once l, until golden brown and tender, about 4 minutes, then transfer to a tray.

Stir together ricotta and 1/2 cup Parmesan, basil, pepper, and remaining salt. Divide cheese mixture among slices. Roll up each slice. Place rolls in a small casserole dish and bake until cheese starts to melt, about 10 minutes.

Meanwhile, cook linguine to package directions.

Serve rolls over linguine, topped with sauce and sprinkled with 1 tablespoon Parmesan each.

Deal of the Day: Amazon has the Cuisinart SmartStick Immersion Hand Blender on sale at nearly half off!

Eggplant

Heirloom Tomato Salad with Buttermilk Dressing and Crumbled Goat Cheese

2010-09-07T22:28:00.003-05:00

Fall is clearly making its way into East-Central Illinois. The corn in the fields have turned brown and the soybeans are moving from green to yellow. There's a chill in the morning air these days. We're harvesting the last of the produce from our garden as well. I always feel the that the last tomatoes of the season are the most flavorful. It may just be that I know that the days of walking out the door and coming back in with fresh tomatoes for dinner are almost past, or it could be that there's something in that morning chill that makes them more sweet and delicious.

Either way, now is when I look for ways to make our tomatoes the star of any dish I use them in. That's the case with this dish. The tomatoes were firm and sweet, with just the hint of acidity from the lemon juice, countered by the tang of onion and the creaminess of the dressing and goat cheese crumbles. Nancy an d I both went back for seconds and she finished off the leftovers the next day before I could even get home! All that flavor was only 73 calories with 3 grams of fat and 2 of fiber per serving.

Finally, if you're in the Champaign, Illinois area, please join me this Friday, Sept. 10, for a healthy cooking demonstration from 5:30 to 6:30 p.m. at the Weight Watchers Center at 2223 S. Neil Street, behind the Biaggis. The demo is open and free to all. Weight Watchers will be providing door prizes.

Let's eat!

Heirloom Tomato Salad with Buttermilk Dressing and Crumbled Goat Cheese
Makes 6 servings
Ingredients:
For the dressing:
1/2 cup fat free mayonnaise
1/4 cup reduced fat buttermilk
3 tablespoons scallions, white and green parts thinly sliced
1 clove garlic, finely minced
1-1/2 tablespoons fresh lemon juice
kosher salt to taste

For the salad:
6 medium heirloom tomatoes, cored and cut into wedges or chunks
1/2 cup onion, thinly sliced
1 tablespoon fresh lemon juice
2 ounces crumbled chevre (soft goat cheese)
Kosher salt and fresh ground pepper to taste

Directions:
Whisk together dressing ingredients and chill.

Combine tomatoes, onions, lemon juice, salt and pepper.

Divide tomato mixture between plates, drizzle with dressing and top with crumbled cheese.

Deal of the Day: A good serrated blade is best for tomatoes to keep from damaging them.

Heirloom Tomato

Southwest Chili Turkey Burger

2010-09-02T22:33:00.000-05:00

I love experimenting with recipes, trying dishes I've never made before or combining cuisines. But sometimes, my son Quinn calls me out and requests, "something simple." This dish, was a response to one of those requests.

I have to admit, it wasn't that hard to convince me. I love a good burger. The problem with most of them is that they rely almost exclusively on fat for flavor. If you use lean ground beef or, as I did here, ground turkey, you run the risk of having a dry, flavorless burger. You can solve both problems by adding some flavorful spices and raw veggies to the meat. In this case, I chopped up a fresh poblano pepper, jalapeño and some red onion, as well as some of my All-Around Spice Rub.

The peppers and onion kept the burger moist and the combination with spices like paprika and ground cumin in the rub made it full of flavor. I topped it with some goats milk cheddar and vegetarian chili and served it on a whole-wheat kaiser role with some baked fries and fresh cantaloupe. The burger with chili (you'll need to add the information for your own cheese and buns) was only 230 calories with 10 grams of fat and 3 of fiber.

Let's eat!

Southwest Chili Turkey Burger
Makes 4 servings
Ingredients:
1 pound ground turkey
1 poblano pepper, diced
1/4 red onion, diced
1 jalapeno, minced
2 teaspoons All-Around Spice Rub
1 cup vegetarian chili
4 slices cheddar cheese
4 whole wheat kaiser buns

Directions:
Combine turkey, peppers, onion and spices and form into 4 patties. Over medium-high heat, grill patties about 5 minutes, turn, top with cheese and continue to grill 3 to 5 minutes, until cooked through.

Deal of the Day: I love using my cast-iron grill for making burgers!

Labor Day Starter: Watermelon Gazpacho

2010-08-31T22:04:00.002-05:00

This is a wonderfully cool and refreshing soup that makes a fantastic starter for any summer meal and would be perfect as part of a Labor Day barbecue or even dessert! It's also incredibly easy to make.

This soup is lightly sweet with just a little bite of heat from the jalapeño. The combination of both blended and diced melon and cucumber, plus the blueberries, also give it a nice contrast in texture. Best yet, it is only 120 calories with 1 gram of fat and 3 of fiber per serving.

Let's eat!

Watermelon Gazpacho
Makes 4 servings
Ingredients:
8 cups diced watermelon
1 medium cucumber, peeled, seeded and diced
1 ripe red (or green if you can't find a red one) jalapeño, minced
3 tablespoons red wine vinegar
1 cup fresh blueberries for garnish

Directions:
Put 6 cups of watermelon, half the cucumber, jalapeño and vinegar in a blender and liquefy. Pour into a large bowl and add remaining cucumber and watermelon and chill. Divide among four bowls and top with blueberries.

Deal of the Day: Now is the time to pick up a new set of barbecue tools. This Weber Professional-Grade Set is marked way down.

Watermelon

Healthier Southern Sides: Mashed Sweet Potatoes and Corn Bread

2010-08-29T23:02:00.001-05:00

To finish off my healthy homage to Southern cooking I made mashed sweet potatoes and cornbread to go with Oven-Fried Catfish and Southern-Style Green Beans. Traditionally, both these dishes have lots of fats, either butter, cream or oil.

For the sweet potatoes, I mixed in almond milk and maple syrup. Yes, I said maple syrup. I used "Grade B" which is darker and has a stronger flavor than Grade A. And I believe real maple syrup is better than the artificial stuff, naturally sweet and without additives.

For the cornbread, I used a combination of cornmeal and whole wheat pastry flour and substituted a can of cream-style corn for the milk and oil. It adds even more corn flavor to the bread and keeps it moist without adding a lot of fat. You can use this trick with cornbread mixes as well.

Both went over very well with the family. The sweet potatoes were just that, with a wonderful texture. The cornbread was moist and flavorful. One serving of the potatoes were only 151 calories, with no fat and 3 grams of fiber. One piece of the corn bread was only 115 calories with 1 gram of fat and 2 of fiber.

Let's eat!

Mashed Sweet Potatoes
Makes 4 servings
Ingredients:
2 large sweet potatoes, peeled and cubed
1/3 cup almond milk
1/3 cup Grade B maple syrup
1 teaspoon ground cinnamon

Directions:
In a medium or large pot, just cover potatoes with water and bring to a boil. Cook until tender, about 15 minutes. Strain and return potatoes to pot, add almond milk, syrup and cinnamon. Mash until smooth and well-combined.

Corny Cornbread
Makes 12 servings
Ingredients:
1 cup cornmeal
1 cup whole wheat pastry flour
4 teaspoons baking powder
1/2 teaspoon salt
1 egg, beaten
1 can cream-style corn.

Directions:
Preheat oven to 425F

In a bowl, combine flours, baking powder and salt. Add egg and cream-style corn and mix until smooth.

Line an 8-inch square pan with non-stick foil and pour in mixture. The foil makes it easy to remove from the pan. Bake until browned and the center is done, about 20 minutes. You can check for doneness by sticking a toothpick into the middle of the bread. If it comes out dry, the bread is done.

Deal of the Day: I love this Lodge Logic Cornstick Pan!

Sweet Potatoes

Healthier Southern-Style Green Beans

2010-08-26T22:01:00.002-05:00

Traditional southern-style green beans are made with bacon, sugar onions, and often potatoes. The ingredients are mixed in water and slow cooked, often for an hour or two, depending on whether the potatoes were used. They come out very tender, mushy really, and with a wonderful bacon flavor. They're also very high in fat, salt and calories and much of the bean's nutrients are left behind in the water.

I set out to capture the flavor profile while keeping the beans tender, but still a little firm, and retaining all their nutrients. I lightly steamed the green beans, about 5 minutes so that they were just tender. Then sautéed them with just a little bacon, butter and onion. They came out far better than I expected, both in flavor and in nutrition value. These beans had all the wonderful bacon and onion flavor we were after, retained all their nutrition and one serving was only 90 calories with 4 grams of fat and 5 of fiber. Yum!

I served these as part of a Southern-style meal that included Oven-Fried Catfish, mashed sweet potatoes and corn bread. More of those recipes in the near future.

Let's eat!

Healthier Southern-Style Green Beans
Makes 6 servings
Ingredients:
2 pounds fresh green beans, lightly steamed
1 tablespoon unsalted butter
1 ounce bacon, chopped (we use the thin sliced Ready Crisp)
1/2 cup onion, chopped

Directions:
In a large skillet over medium-high heat, add bacon and butter and render bacon until cooked, but not yet crispy. Add onion and continue to cook until just tender. Add beans and sauté until the beans are tender and heated through.

Deal of the Day: If you're not using a steamer pot, you should be. It's a fast, easy, very nutritious way to prepare vegetables and other dishes.

Green Beans

Healthy Homage to Southern Cooking

2010-08-25T09:49:00.002-05:00

Most food bloggers are not only information providers, most of us are huge consumers. Like everyone, I have blogs I absolutely love to read. One of those is Drick's Rambling Cafe. Drick writes about great southern recipes from around Mobile Bay, including Gulf Coast seafood, Creole, Cajun and Mexican. All his recipes look absolutely wonderful. But, as is often the case in Southern cooking, many were higher in fat and calories than the dishes I normally. do.

Recently, he posted a recipe for "Southern Oven-Fried Catfish" that looked absolutely fantastic. It also got me thinking. "Self," I said, "didn't I set out to take food I love and make it healthier while trying to retain or even improve on the flavor of the original?"

"Yes," I answered to myself. "Well, then do it!"

I started with Drick's recipe for catfish and thought about some of my other favorite Southern dishes. Mashed sweet potatoes, those wonderful green beans with bacon, and corn bread all came to mind. So, this is my homage to Southern cooking.

We'll start today with my version of Drick's Oven-Fried Catfish and I'll post the others in coming days. For the fish, I substituted low-fat buttermilk, reduced the salt and used Hungarian Paprika, which I find to be more flavorful than the generic paprika. It can be found in many groceries and international food markets. The fish was absolutely delicious! The coating had a fantastic crunch and a savory flavor. The fish was flaky with a creamy flavor that had just a hint of the mustard from the marinade. Each fillet worked out to only 309 calories with 13 grams of fat and 1 of fiber.

Try it with some of my jalapeño tartar sauce!

I used the same technique on some chicken for our son and it was just as good. We'll be using this on other dishes in the future.

Let's eat!

Oven-Fried Catfish
Makes 4 servings
Ingredients:
4 6-ounce catfish fillets
1/4 cup low-fat buttermilk
1/2 teaspoon cider vinegar
1 tablespoon brown mustard
1/4 cup corn meal
1/2 teaspoon salt
1 teaspoon Hungarian paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon thyme
1/4 teaspoon cayenne pepper

Directions:
Whisk together buttermilk, vinegar and mustard in a glass baking dish or bowl. Add fish and coat thoroughly. Cover and let marinade at least one hour.

Preheat greased broiler pan and broiler to medium-high.

Combine cornmeal and a spices in a large bowl. Remove fish individually from marinade, letting the excess drip off. Dredge fish through cornmeal mixture, ensuring each piece is completely covered. Place fish on broiler pan and broil, 4-5 inches from heat element, for about 4 minutes per side. When the thickest part of the fish is flaky, remove and serve.

Deal of the Day: Having a very thin spatula like this Oxo Good Grips Fish Turner can make the difference when you're dealing with delicate foods.

Farmed Catfish

Nancy's Summer "Ahhh" Sorbet

2010-08-22T22:34:00.005-05:00

Regular readers of this blog know that I like to talk about both new foods we try and our long-time favorites. High on Nancy's list of perfect foods are fresh summer peaches. For the past few weeks, they have filled the farmer's markets and Nancy has been bringing home bags and bags of them. We love the squishy sweetness of them and came up with a wonderful dessert of grilled peaches filled with honey-infused goat cheese.

Nancy wasn't done there and has come up with a wonderful peach and ginger sorbet. It is so light, so peachy sweet, and finishes with a fun little zing of ginger. She first made it when we had friends over for lime-marinated steak tacos. It was gone before the night was over so she made a second batch for just the family, it didn't last much longer. This sorbet is definitely an "ahhhh" kind of experience and for only 92 calories with no fat and 1 gram of fiber.

Let's eat!

Peach-Ginger Sorbet

Makes 6 servings

Ingredients:

1/2 cup sugar

1/2 cup water

2 cups fresh peaches, very ripe

1/4 cup no sugar added white grape and peach juice

1 tablespoon lemon juice

1/4 teaspoon fresh grated ginger

Directions:

Combine the sugar, ginger and water in a small pot over medium heat and bring to a boil, stirring occasionally. Reduce heat to low and let simmer 5 minutes. Remove from heat and allow to cool.

While the liquid cools, peel peaches and remove pits. Combine peaches and juices in a blender and blend until smooth.

Combine the peach and sugar mixtures. If you have an ice cream maker, follow manufacturer's directions to process. Freeze in an air-tight container for two hours after processing.

If you don't have an ice cream maker, pour the mixture into a 9X9 baking pan, cover with foil or plastic wrap and freeze until firm, about three hours. Stir regularly during this period to create the sorbet texture.

Deal of the Day: An ice cream maker isn't required for this recipe, but it does make it easier! Amazon has this Cuisinart on sale.

Peach

Baked Chicken Chimichangas

2010-08-19T22:18:00.003-05:00

I love Mexican food, but, between deep-fat frying and lots of cheese, lightening up some my favorites can be a challenge. Chimichangas was definitely one of them. Traditionally, this dish is made of meat and cheese-filled tortillas fried to a crispy brown. My version uses chicken breast, light cheese and I baked them instead of frying them. I topped them with light sour cream and a fresh tomato version of my chipotle salsa.

The fresh green chilies and spices I used, blended with the chicken and cheese and gave this dish a smooth and tender heat. The baked tortilla was wonderfully crisp. Each chimichanga is only 262 calories with 5 grams of fat and 4 of fiber.

Let's eat!

Baked Chicken Chimichangas
Makes 4 to 8 servings
Ingredients:
1 tablespoon canola oil, divided
1 medium onion, diced
4 fresh green chilies, minced
3 cloves garlic, minced
1-1/2 tablespoons Smokey Southwest Spice Blend
1-1/2 pounds cooked chicken breast, shredded
1 teaspoon salt
1/2 teaspoon fresh ground pepper
8 10-inch whole wheat tortillas
1 cup shredded low-fat Mexican cheese blend
Light sour cream, salsa and cilantro for garnish

Directions:
Heat one teaspoon oil in a skillet over medium-high heat. Add onions and green chilies and sauté until just tender. Add garlic and spice blend and continue to cook for another minute. Add chicken, salt and pepper and cook until heated through. Remove from heat and let cool.

Preheat over to 350F.

Lightly warm tortillas, wrapped in a paper towel, in a microwave, about 30 seconds. Fill the center of each tortilla with 1/8 of the chicken mixture and top with 2 tablespoons cheese. Fold over edges and secure with toothpicks.

Using the remaining 2 teaspoons of oil, brush the entire exterior of each chimichanga lightly with oil and place on a baking sheet. Bake until light to medium brown.

Serve topped with light sour cream, salsa and cilantro sprigs.

Deal of the Day: Canning season is almost upon us. I'm planning to make Ripe Cucumber Pickles this weekend. Get started with your own with this Fagor 9 Piece Pressure Canning Set.

Smoked Mac and Cheese with Chicken and Broccoli

2010-08-15T22:10:00.000-05:00

I used to hate mac and cheese. You know, the stuff that comes in a box, the one that so many of my friends lived on in college. I thought the box would taste better.

Just as in college,I was a minority in our household, Quinn and Nancy love mac and cheese. So, when we decided to live a healthier lifestyle, I took it as a real challenge to make one that was not only healthier, but one that I would actually like. This version pis up to both challenges.

I used a whole wheat penne, fresh broccoli, some grilled chicken breast. But what really made it stand out was the wonderful smoky flavor of a combination of chipotle pepper sauce and smoked Gruyère cheese. Gruyère is by no means a low-fat cheese, but if you don't use too much, you get a fantastic creaminess and a smoky flavor that melds perfectly with the chicken and broccoli. And, you get it for only 382 calories with 9 grams of fat and 6 of fiber.

You can leave the chicken out and have a great side dish or great vegetarian meal.

Let's eat!

Smoked Mac and Cheese with Chicken and Broccoli
Makes 6 servings
Ingredients:
8 ounces (dry) whole wheat penne
2-3 broccoli crowns chopped
1 teaspoon extra virgin olive oil
1 onion, diced
1/2 cup white wine
3 cups skim milk
3 tablespoons whole wheat pastry flour
1/2 teaspoon salt
1/2 teaspoon fresh ground pepper
1 teaspoon chipotle pepper sauce (you can substitute liquid smoke if you don't want a little spice)
1 tablespoon brown mustard
1 cup shredded smoked Gruyere
12 ounces grilled chicken, cubed
Chopped scallion for garnish

Directions:
Bring a large pot of salted water to boil and cook pasta for 6 minutes. Add broccoli and cook and additional 3 minutes. Drain and return the pasta and broccoli to the pot.

Meanwhile, heat olive oil in a large saucepan over medium-high heat. Add onion and sauté until just tender, about 2 minutes. Add the wine and cook until it has reduced by no more than half, 2 to 3 minutes.

In a bowl, mix flour, milk, salt, pepper, mustard and chipotle sauce and add to the pot with the onion mixture. Continue to cook, stirring constantly, until thickened to desired consistency. Reduce heat to low and add cheese and chicken and continue to cook until the cheese is melted and the chicken is heated through.

Pour cheese mixture over pasta and broccoli and combine. Serve topped with chopped scallions.

Deal of the Day: Things like this International Viva L Pasta 5-Piece Pasta Sets aren't needs, but are so much fun to have!

Slimmed-Down Stroganoff

2010-08-10T22:45:00.000-05:00

Things around our house have been pretty hectic lately, so I was looking for something quick and relatively easy for a weeknight meal. This dish is pretty down-and dirty, but at the same time, it had a wonderful rich flavor, was very filling and much lower in fat and calories than a traditional stroganoff.

I used 95-percent lean ground beef and sauteed it with fresh mushrooms and onion with garlic and mustard powder. You'll want to be sure to drain off any fat and the liquid from the mushrooms. I added a combination of low-fat sour cream, low-fat mayonnaise and low-sodium beef broth. The flavors of beef, mushrooms and sauce all came through individually and melded together wonderfully. And all for 322 calories with 13 grams of fat and 1 gram of fiber. I served it with steamed fresh green beans.

Let's eat!

Slimmed-Down Stroganoff
Makes 6 servings
Ingredients:
1 pound lean ground beef
1 medium onion, diced
8 ounces mushrooms, sliced
2 cloves garlic, minced
1/2 teaspoon mustard powder
1/2 teaspoon salt
1/2 teaspoon fresh ground pepper
1/2 cup light sour cream
1/2 cup light mayonnaise
1/2 cup low-sodium beef broth
6 ounces No Yolks egg noodles

Directions:
Prepare noodles to package directions.

In a large skillet, over medium-high heat, saute ground beef, garlic, onion, mushrooms, mustard powder, salt and pepper until meat is browned and onion and mushrooms are tender. Drain off excess fat and liquid.

Meanwhile, in a small bowl, combine sour cream, mayonnaise. Stir into beef mixture and let simmer about 10 minutes.

Plate noodles and top with stroganoff or mix noodles in and serve.

Deal of the day: All the heat we're having has me craving my sister's margaritas. Amazon has this margarita glass set on sale for $14.99.

Meatless Monday: Smokey Gazpacho and Balsamic Garden Primavera

2010-08-09T07:34:00.004-05:00

Home gardens, farmers' markets and grocery stores are bursting with fresh vegetables this time of year. You can find countless varieties of tomatoes, cucumbers, zucchini, summer squash, eggplant, peppers both hot and sweet, and much more. All this produce makes now the best time of year for Meatless Mondays.

These are two of our favorite summer dishes. Gazpacho has a wonderful sweet and cooling flavor. This cold blended soup also helps keep they house cool on those days your air conditioning is struggling to keep up. I couldn't help but add a little Southwestern flare to this version by adding some sweet tomatillos and smokey chipotle.

I made this soup and a chunky pasta primavera with balsamic vinegar, white wine zucchini, squash, onion, garlic and whole wheat rotini for a the 3-Minute Grill on our local CBS affiliate, WCIA. The morning anchors and crew there, as well as my co-workers who got the leftovers, all loved both of these. I've included links to the videos with the recipes below.

The pasta is crunchy, creamy and savory and is just as good as a cold salad as it is a hot main-dish.

Let's eat!

Smokey Fresh Gazpacho

Makes 8 servings

Ingredients:

5 pounds tomatoes

2-3 cucumbers, peeled and seeded

4 tomatillos

3 tablespoons chipotle in adobo, minced

1/2 cup beer

2 cup bread pieces
2 tablespoons olive oil
2 tablespoons vegetable broth
2 tablespoons red wine vinegar

1/2 cup cilantro, chopped

1 tablespoon salt

Tortilla strips

Directions:
Dice 1 tomato, ½ a cucumber and 1 tomatillo. In a small bowl, combine with cilantro and set aside as garnish.

Rough chop remaining tomatoes, cucumber and tomatillo and puree in blender in batches with chipotle. Serve topped with garnish and tortilla strips.

See the video.

Balsamic Pasta Primavera
Makes 6 servings
Ingredients:
1 tablespoon olive oil
1 zucchini, chopped
1 summer squash, chopped
1 sweet onion, diced
3 cloves garlic, sliced thin
1 teaspoon salt
1/2 teaspoon fresh ground pepper
1/4 cup white wine
1/4 cup balsamic vinegar
12 ounces (dry) rotini, cooked to package directions
1/2 cup Parmesan cheese, shredded
1/2 cup smoked Gouda cheese, shredded

Directions:
Heat oil over medium high heat and add veggies, salt and pepper and sauté until fragrant. Add wine and pasta and continue to cook until heated through, about 2 minutes. Remove from heat and add balsamic vinegar.

Plate and top with cheeses.

See the video.

Gazpacho

Deal of the Day: Dehydration is a natural way to save and enjoy your fruit, veggies, and more. Preserve your garden bounty with savings up to 30% on dehydrators from Amazon. The Aroma 5-Tier Rotating Food Dehydrator is marked down to less than $35.

Skinny Taco Salad with Spicy Ranch Dressing

2010-08-03T22:39:00.001-05:00

Just because the word "salad" is in the description of a dish does not make it healthy or lower in calorie. Taco salads are a perfect example. Between high-fat grades of ground beef, a deep-fat-fried shell, piles of cheese and dressing, you can get more than a full-days worth of calories and fat from a salad!

All that said, they can taste so darn good. The challenge is to keep the flavors and textures we love while reducing fat and calories. This home-made version does that and is easy to make. Baked tortilla chips are topped with lean seasoned beef, tomato, onion, sweet peppers, salsa, shredded low-fat cheese and a low-fat home-made spicy ranch dressing. It has the crunch of the chips and fresh peppers and onions, the spicy beef and sauces, the mellow cheese and cool tomatoes all for only 360 calories with 11 grams of fat and 4 of fiber.

Skinny Taco Salad
Makes 4 servings
Ingredients:
1/2 pound 90 percent lean or better ground beef
1 tablespoons Smoky Southwest Spice Blend
8 ounces shredded lettuce
2 medium to large red tomatoes, diced
4 ounces shredded low-fat cheddar cheese
1 large onion, halved and sliced
1 sweet red pepper, cut into thin strips
1 sweet yellow pepper, cut into thin strips
1 cup salsa
4 ounces baked tortilla chips
1 cup Spicy Ranch Dressing (recipe below)

Directions:
Brown ground beef with seasoning mix.

Crush and spread chips across a plate, top with lettuce, meat, tomatoes, cheese, peppers onions, salsa and dressing.

Spicy Ranch Dressing
Ingredients:
1/2 cup low fat sour cream
1/2 cup low fat Greek yogurt
1/2 cup low-fat butter milk
1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon dried chives
1/2 teaspoon white pepper
1 tablespoon fresh cilantro, chopped
1 medium jalapeno pepper, minced

Combine ingredients and chill. Make ahead to allow the flavors to blend.

Deal of the Day: Making your own dressings is made simple using a mixer like the Zyliss Shake 'N Go Tumbler.

Meatless Monday: Roasted Cherry Tomato Linguine

2010-08-01T22:29:00.003-05:00

A quick personal note to start, thanks to everyone who has offered there support to us following my son's motorcycle accident. The bone breaks were pretty bad, he'll be spending the next three months on crutches, but he is on the mend.

We're all starting to get back into our routines and that has come to include collecting all the cherry tomatoes coming ripe in our garden. Many of our other varieties have been hurt by a blight caused by very heavy rains this spring and summer, but the cherry tomatoes are doing well.

Roasting is one of my favorite ways to prepare vegetables, especially tomatoes, (I know, technically not a vegetable) is to roast them. Roasting enhances the flavors of any vegetable, but seems to add a wonderful, rich sweetness when done with tomatoes. This recipe takes that sweetness, compliments it with fresh herbs and a touch of heat from red pepper flakes, with some low-fat ricotta to smooth it all out. I topped it with some salty, nutty pecorino cheese.

Mixed with some whole wheat linguine, this dish is wonderfully flavorful and filling. Even Quinn, who is not a fan of either tomatoes or meatless Monday, snarfed this up. You can too, and without guilt. One serving is only 345 calories, with 6 grams of fat and 8 of fiber.

Let's eat!

Roasted Cherry Tomato Linguine
Makes 6 servings
Ingredients:
2 pounds red cherry tomatoes, halved
1/2 pound tomatoes, cut into eighths
1 tablespoon olive oil
3 tablespoons chicken or vegetable broth
3 cloves garlic, sliced thin
1 tablespoon balsamic vinegar
3/4 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 teaspoon red pepper flakes
1/4 cup fresh basil, cut chiffonade
2 tablespoons fresh flat-leaf parsley, chopped
1 tablespoon fresh oregano, chopped
8 ounces low-fat ricotta
1/2 cup pecorino cheese, finely shredded
12 ounces (dry) whole wheat linguine

Directions:
Preheat oven to 350F.

In a large baking dish, preferably glass, combine tomatoes, oil, broth garlic, vinegar, salt, pepper, and pepper flakes. Place on the oven's middle rack and roast, stirring regularly, until tomatoes are tender, about 45 minutes. Remove from the oven and combine with basil, parsley and oregano.

Meanwhile, prepare linguine, straining 2 minutes before recommended by package directions.

Return linguine to the pot, add tomato mixture and continue to cook for another 2 minutes. Add the ricotta and stir in until melted and smooth. Serve topped with pecorino.

Deal of the Day: EatSmart Precision Pro Multifunction Digital Kitchen Scale One of the most important factors in losing weight or maintaining a healthy lifestyle is proper portion sizes. This scale makes that easy to do and is on sale for only $25.

Cherry Tomatoes

Smokey Southwest Spice Blend and Steak Fajitas

2010-07-29T22:42:00.001-05:00

I've recently started putting together my own spice mixes to have on hand. Most store-bought spice mixes are heavy on salt. When I make my own, I can not only control how much salt I add, but adjust them to my own taste.

My first seasoning mix was my All-Around Spice Rub. I originally put this together as a rub for grilled and smoked meats. Since then, other folks have told me how they've used it to season burgers, veggies and fries.

This version has a southwestern flavor and is perfect for seasoning ground meat for tacos or for steak or chicken for fajitas, which is what I did here. It has a wonderful smokey flavor from a combination of smoked paprika and ground chipotle peppers. I love the way the smoke lightly carries the heat without overpowering the flavors of the other ingredients in the dish.

For things like tacos and and fajitas, I add 1-2 tablespoons of the mix and 1/2 cup of water to the meat and let it reduce and coat to give an even flavor.

Fajitas make a wonderful meal for those nights when you don't have a lot of time. They are quick and packed with both great flavors and nutrition. This version, with a whole wheat, high fiber tortilla, a tablespoon of light sour cream and reduced fat Mexican blend cheese works out to only 398 calories with 23 grams of fat and 13 of fiber.

Let's eat!

Smokey Southwest Spice Blend:
2 tablespoons chili powder
2 tablespoons smoked paprika
4 teaspoons cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon kosher salt
1 teaspoon oregano
1/4 teaspoon ground chipotle pepper

Combine ingredients and store in a dark dry place.

Smokey Fajitas
Ingredients:
3/4 pound sirloin (or other lean beef) trimmed of fat
1 large onion, halved and sliced
2 sweet peppers (you choose the colors) sliced
4 teaspoons canola oil (divided)
3 tablespoons Smokey Southwest Spice Blend (divided)
4 tablespoons light sour cream for garnish
1 cup Mexican cheese blend for garnish

Directions:
In a large skillet, heat 2 teaspoons oil over medium-high heat. Add veggies and saute until just tender. Add one tablespoon Smokey Southwest spice blend and coat veggies. Remove the veggies and set aside.

In the same skillet, add remaining oil and heat over medium-high heat. Add sirloin and saute until browned. Add 2 tablespoons of spice blend and 1/2 cup of water. Continue to cook until moisture has evaporated and the steak is coated in seasoning.

Return the veggies to the skillet and mix. Serve 1/4 of the mixture on a tortilla with cheese and sour cream.

Deal of the Day: This Cuisinart Pure Indulgence 2-Quart Automatic Frozen Yogurt, Sorbet, and Ice Cream Maker is on sale for more than half off!

Chipotle Peppers

Fear and Love in Nebraska

2010-07-17T09:49:00.000-05:00

We all have high and low points in our lives. But, never in my life have I had desperate lows and incredible highs so close together.

Regular followers of this blog know that I try to post three to five times a week. I had planned to follow that routine on our vacation. I had saved a number of recipes for our trip and planned to also write about the places we visited and fun and unique places we found to eat.

That plan was ripped apart in the split second I looked in my rear-view mirror and saw my son Quinn sliding down I-80 and the motorcycle he was riding flipping into the median. As terrible as that moment was, the following days were filled with total strangers, acquaintances and friends old and new bending over backwards to do anything they could to help us.

But I've gotten ahead of myself. My wife, Nancy, Quinn and I have been planning this trip for nearly a year. We've done trips like this nearly every summer for nearly a decade--loading up the bikes and spending a couple weeks on the road visiting somewhere we'd never been. This year, our route to us to the Oregon Cascades, the Colorado Rockies and the Ozarks, covering nearly 5,000 miles in 16 days.

This one would be different in that it would be Quinn's first where he would actually get to be the rider for part of the trip. He had passed the Motorcycle Safety Foundation Course with flying colors and was chomping at the bit to take a bike down the open road.

Day one of the trip gave him his first experience, riding about an hour across Missouri. He did great. He rode to the first break and wanted to keep going. He had done well again, following my instructions through the blue-tooth headset that kept us in constant contact and we decided to let him go a little further.

About 80 miles down the road, as best we can tell, Quinn was changing lanes when some roughly cut drainage in the road surface set up a wobble in his steering (motorcyclists call it a tank slapper) that tossed him from the bike.

He cried out and I checked my mirror in time to see him slide off the road and the bike go into the median. I did an immediate u-turn (yes, I did a u-turn on I-80) and Nancy (who was riding with me while Quinn rode her bike) and I were back to him in seconds. His first words were, "I think I broke my leg. Is the bike okay?"

Almost immediately, as others ran over our things strewn across the highway, people began to stop and help. There was the trucker who stopped to help and called 9-1-1. There was the emergency room nurse who made sure there were no life-threatening injuries. There was the state trooper who went above and beyond to help us collect our belongings and even looked the closest (180 miles away) shop that could work on the bike.

Then there was Hal and Kim from Platte I-80 Tire and Towing. They not only towed our bike and later took it to the shop in Omaha, but personally delivered our belongings to the hospital once we knew we would be there for awhile. Who does that!

We can't say enough about the folks at Good Samaritan Hospital in Kearney. Quinn had broken both bones in his leg and had to have surgery. Dr. David Huebner, the orthopedic surgeon, put a titanium plate and seven screws into Quinn's leg. He was wonderful about explaining what needed to be done and why, as well as answering Quinn's many questions.

And then there were the nurses. If there ever was an under-appreciated profession, it's nursing. From the operating room nurses who kept us up to date on how Quinn's surgery was going to the charge nurses when he got into a room. Joel and Mickayla were the best. There is doing your job and then there is trying to make sure that every need is met and that everyone is taken care of. These two did that for us. I can't even describe how wonderful they were to us during our three days in the hospital.

After Quinn was discharged from the hospital, we spent two days in a hotel trying to deal with how we could get Nancy's bike to a repair shop and then get all of us and my bike back. Kristin, from Met-Life helped us tremendously, giving us ideas when we met roadblock after roadblock.

Finally, there was Rich and Chris Sanders. I've known the two of them since we were all on the high school paper and every boy on staff had a crush on Chris. They both stood up in our wedding. They still live in our hometown, West Des Moines, Iowa. Despite the decades that have passed, when we needed help, they were there. Rich drove from Des Moines to Kearney in his mini van and brought us to Des Moines and then the two of them loaned us a van to get the rest of the way home to Illinois. Sometimes, your past comes back to haunt you. Sometimes, it comes back to save you when you need it most.

While we are still dealing with all the issues that come with something like this, we are incredibly thankful that it wasn't worse and restored by our knowledge that the world is full of wonderful people, friends and strangers alike, who will be there for you.

On the Road: Illinois to Nebraska, Omaha Steaks and My Black Bean Dip

2010-07-09T07:47:00.000-05:00

We are finally on the road! We were an hour late getting started Thursday morning, but managed to miss all but a few sprinkles of the forecast thunderstorms. I'll take that trade-off.

We traveled across most of Illinois on I-72 before picking up U.S. 36 to go across Missouri. U.S. 36 was a surprisingly scenic drive. Being the native flatlanders that we are, we find even the smallest of hills scenic. Still, I have always found beauty in the long stretches of rural America that so many fly over. There is peace and strength in the rows of crops and rolling pastures.

Thursday was also Nancy and my 21st wedding anniversary. When we got to Lincoln, we asked the great folks at the hotel about finding a unique local place. They suggested the Red Fox Steakhouse. Since we're somewhere between Omaha and Kansas City, we ordered the Omaha Steaks NY Strip and the babyback ribs special to share. The steak was simply seasoned with salt and pepper and was cooked to a perfect medium rare. It was as tender as you would expect. The ribs were a little disappointing. A little overcooked with nothing special about the sauce. It wasn't that they were bad, we were just hoping for more. The cornbread biscuit they came with, on the other hand, was wonderful! Soft, moist and deliciously corny, we knew it wasn't anything close to low-fat, so went easy on it.

And here's a little something that I came up with recently. I took my Hummus recipe and substituted Southwestern ingredients to make a black bean dip. I took it in and shared it with folks at my office and it was a big hit. Creamy, with the freshness of cilantro and the smokiness of chipotle, this is a wonderful, healthy snack. I served it with some toasted tortillas.

Black Bean Dip
Ingredients:
2 14.5-ounce cans black beans, drained and rinsed
1/3 cup tomato puree
1/4 cup fresh cilantro, chopped
2 cloves garlic, peeled
2 chipotle peppers in adobo
2 tablespoons lime juice
1 tablespoon olive oil
Salt to taste

Directions: Combine ingredients in a food processor and blend until smooth. Taste and add salt as you blend, 1/4 teaspoon at a time. If you are looking for a smoother consistency, add vegetable or chicken stock 1 tablespoon at a time and blend until you reach the desired consistency.

Prepping for our trip and Mini Quiche for Breakfast, Lunch or Dinner

2010-07-05T09:31:00.000-05:00

We spent most of the July 4th weekend prepping four our summer adventure, packing up camping gear, an oil change for my bike, cutting our acre of yard with the hope that we don't return to a jungle. I was supposed to do tire changes as well, but the tires haven't shown up yet. UPS promises they will be here Tuesday (they were supposed to be here Friday). I hope so!

We also cleaned out the fridge, identifying the food that would be unrecognizable on our return and trying to find ways to use it up. The Egg Beaters in the fridge and a lonely red pepper sitting on the counter reminded me of a recipe Mother Rimmy had recently posted for Roasted Red Pepper and Basil Quiche Bites. I love her site and highly recommend it to anyone looking for healthy, delicious food.

I have adapted her recipe a little to our tastes and for what we had on hand. I also used large muffin tins to make these more a breakfast item than an appetizer.

I love that this recipe gives you all that wonderful quiche flavor, highlighted by the roasted pepper and onion I used, without all the fat and calories that you usually find in quiche, particularly in the crust. My version makes 10 quiches at 66 calories, 2 grams of fat and 0 grams fiber each.

We had some leftover and used them the next day in breakfast sandwiches with a turkey sausage patty on a whole-wheat English muffin.

Let's eat!

Mini Quiche

Makes 5 servings

Ingredients:

1-1/2 cups egg substitute (equivalent of 6 eggs)

1 red pepper, roasted, peeled and finely diced

1/2 onion, roasted and finely diced

2 tablespoons fresh basil, cut chiffonade

1/4 cup nonfat ricotta

1/4 Pecorino Romano

2 tablespoons all-purpose flour

Directions:

Halve the pepper and lay it cut-side down on a baking sheet. Separate onion and spread on the same backing. Place under broiler and and cook until skin of the pepper blackens and separates from the meat of the pepper and edges of the onion have browned. Remove, let cool, peel the pepper and dice pepper and onion.

Preheat oven to 350F.

Combine pepper and onion with remaining ingredients and blend together, making sure the ricotta is well incorporated. Pour 1/4 cup of the mixture into each muffin tin and bake 15-20 minutes.

Serve with fruit.

Deal of the Day: Our garden is coming in and I'm already thinking about putting things up for winter. We're going to try drying peppers and herbs this year, but we need a food dehydrator first. I'm looking at this one.

Summer Adventure 2010

2010-07-02T23:07:00.000-05:00

We have learned over the years of taking these summer motorcycle odysseys that there is a very fine line between a vacation and an adventure. As always, we will be towing that line!

I'm hoping to be able to continue to post this blog and document our travels and the the flavors we find. You can help. I've posted our basic map above. If there is someplace you think we should stop, see, do or eat, comment here and let me know.

Thanks for your help!

Let's ride!

Super Easy Pulled Chicken Sandwiches

2010-07-01T20:47:00.001-05:00

This is one of the easiest dishes I've ever posted, but easy doesn't mean without flavor. This chicken spent the day in the slow-cooker, swimming in my Kansas City Style BBQ Sauce. Dinner was only a matter of roasting some slice potatoes, toasting buns, pulling the chicken and putting these sweet and savory sandwiches together.

I used chicken breasts because they are so low in fat, but this would be just as flavorful with less expensive cuts like thighs or legs. The trick to using breasts is not to overcook them because even in a braise, they will dry out. Cook no more than 8 hours, but probably closer to 6, depending on your slow-cooker.

I mixed my BBQ styles a little by using a Kansas City sauce, but going a little Carolina by topping the sandwiches with a version of my Sweet Vinegar Slaw. Nancy and Quinn preferred there slaw on the side. But I love the combination of sweet and lightly spicy that you get by combining the two. Each sandwich included 4 ounces of chicken, 1-1/2 tablespoons of sauce, 2 ounces of slaw and a whole-wheat bun. Minus the bun it was 220 calories with 4 grams of fat and 1 of fiber. Just the chicken and sauce were 175 calories with 1 gram of fat and 1 of fiber.

Let's eat!

Super Easy Pulled Chicken Sandwiches

Makes 8 servings

Ingredients:

2 pounds skinless, boneless chicken breast

2 cups KC-Style BBQ sauce, divided

water

1 pound Sweet Vinegar Slaw

8 whole wheat buns

Directions:

Place the chicken in the slow cooker and cover with 1 cup of BBQ sauce. Fill with water to just cover chicken. Cook on low 6 to 8 hours.

Remove chicken and pull to shred. Toast buns and top with 4 ounces chicken, 1-1/2 tablespoons sauce, and 2 ounces of slaw.

Deal of the day: This Cuisinart 3-1/2-Quart Programmable Slow Cooker is the perfect size for the dish and is half off at Amazon.

We got our son to eat fish!: Grilled Shark Steak

2010-06-29T22:10:00.001-05:00

As those of you who have followed this blog with any regularity know, my wife and I have worked to introduce our son to eating fish as part of a healthy diet. Not to mention that Nancy and I both love eating it. It would not be an understatement to say that we have failed miserably.After months of trying on a weekly basis, we decided to give the whole effort a break. We feared that we were creating a situation where he would develop such a negative attitude, he would never even try to develop his tastes.

Then last weekend, as Nancy and I talked about what we might throw on the grill for dinner, fish came up again and, out of the blue, Quinn said he would try fish on the grill. He and Nancy went to the store and picked out three beautiful fresh shark steaks.

I marinated them in some low-sodium soy, apple cider vinegar and spices and threw them on the grill, basting them with the marinade. I served them with fresh sweet corn and my sweet vinegar slaw. Nancy and I thought they were delicious and Quinn ate nearly the whole thing! I'm not Pollyanna enough to believe that this a complete turn-around, but it is a nice first step. And shark steak is wonderfully low in calories and fat. A 4-ounce shark steak is only 144 calories with 4 grams of fat and no fiber.

Let's eat!

Grilled Shark Steak
Makes 3 servings
Ingredients:
1/4 cup low sodium soy
1/4 cup apple cider vinegar
1-1/2 tablespoons tomato puree
1-1/2 tablespoons flat leaf parsley, chopped
1 teaspoon lemon juice
1 clove garlic, minced
1/4 teaspoon fresh ground black pepper
3 4-ounce shark steaks

Directions:
Combine ingredients in a small baking pan, add steaks and let marinade, turning occasionally, for 1 to 3 hours.

Heat grill to medium and grill steaks about 5 minutes a side, turning once, regularly basting steaks with marinade.

Deal of the Day: If you don't have a grill or don't want to go through the process of outdoor grilling, try using this Lodge Logic Pro 20-by-10-7/16-Inch Cast-Iron Grill/Griddle. Amazon has it on sale.

Shark

Succulent Grilled Peaches with Honey Chevre

2010-06-28T22:26:00.002-05:00

Nancy is a fiend for fresh peaches. So, when our weekly email from the Urbana Market on the Square said that the first of the fresh peaches would be in last Saturday, she could hardly wait. I thought we were going to be camping out in the parking lot like teenagers trying to get Lady Gaga tickets.

I have to admit to being pretty excited myself. There are few things as gratifying as trying to hold back the juice of a fresh-picked peach from running down your chin as you slurp up its sweet meat. Still, I wanted to so something fun. In addition to the peaches, we had picked up some apricots, sweet corn, leeks, and three kinds of goat cheese from our good friends at Prairie Fruit Farms and Creamery.

As we left the market, an idea started to gel, grilled peaches with some of the goat chevre we had picked up. It solidified as we arrived home and I walked past our overflowing potted mint.

I had no idea how wonderful these would come out. The sweetness of the warmed peach went so well with the creaminess of the goat cheese with a hint of honey. Nancy said it was like getting cheesecake in a peach crust. And each peach half with filling is only 106 calories with 6 grams of fat and 1 of fiber.

Let's eat!

Succulent Grilled Peaches with Honey Chevre
Makes 8 servings
Ingredients:
4 fresh peaches, halved and pits removed
6 ounces chevre goat cheese
1 tablespoon honey
2 tablespoons skim milk
8 mint leaves

Directions:
Heat grill to medium. Combine cheese, honey and milk in a small bowl. Grill peaches cut side down until sugars begin to caramelize and leave grill marks. Fill each with about 1 tablespoon of cheese mixture. Top with mint leaves and serve warm.

Deal of the Day: This Cuisinart SmartStick Immersion Hand Blender is on sale for only $28. Should I remind Nancy my birthday is coming up?

Peach

Grandma B's Rhubarb Cake

2010-06-23T23:17:00.004-05:00

Nancy's Grandma B was everything you would expect of a Minnesota farm wife who grew up young and spent her whole life working hard. She planted in the spring, worked the fields with her husband, canned veggies and fruits grown "on the home place" in the fall, went to church every Sunday and cooked in the church basement for christenings, weddings and funerals. And like all her friends in the basement, donated recipes to the church cook books that were sold as fundraisers.

We're lucky enough to have inherited a couple of those cookbooks and this recipe is based on one of them.

Rhubarb is so prevalent in rural Minnesota, it is almost a weed. And like the Sicilians from my heritage use the the fennel that grows wild as a way to stretch limited resources, Minnesotans have come up with dozens of ways to incorporate this tart stalk. There are the deserts we all know, including the rhubarb cake here, but there were also rhubarb preserves and rhubarb sauce (served as a side dish like applesauce) and more. Nancy says here dad hated the rhubarb sauce, not because of the flavor, but because Grandma B served it so often.

It will take a lot of this delicious cake before you get tired of it though. And while it was based on Grandma B's recipe (see her jello salad for another), but we lightened it up quite a bit. Substituting applesauce for shortening and skim milk for whole. It was absolutely wonderful--warm, tart, sweet and moist. Next time, we may try substituting whole wheat pastry flour for the original white flour. Still, for dessert, it's pretty darn light at only 212 calories with 2 grams of fat and 1 of fiber.

Let's eat!

Grandma B's Rhubarb Cake
Makes 15 servings
Ingredients:
Cake
1-1/2 cups brown sugar
1/2 cup apple sauce
1 egg
2 cups all-purpose flour
1/2 teaspoon salt
1 teaspoon baking powder
1 cup skim milk
1 teaspoon brandy (or vanilla)
4 cups rhubarb, finely sliced
Topping
2 teaspoons cinnamon
1/2 cup sugar
1/4 cup coconut
1/4 cup chopped walnuts

Directions:
Preheat oven to 350F.

Mix together cake ingredients and pour into a 9x13 pan sprayed with non-stick. Combine sugar, cinnamon and coconut, top cake with mixture and walnuts.

Bake for 30 minutes. Serve warm.

Deal of the Day: I have been thinking about getting a pressure cooker. Amazon has this Wearever 8-Quart Stainless Steel Pressure Cooker on sale for nearly half off!

Rhubarb

Bon Appetit Pickled Carrots, Moroccan-Style

2010-06-21T18:34:00.000-05:00

First off, apologies to everyone, I meant to post this early this morning, but had an epic bogger fail and had to get to work before I could finish it.

I was very excited when I saw this recipe in the May issue of Bon Appetit. I love those spicy veggie mixes you can get at most groceries, but find them too expensive for what you get.

I followed the Bon Appetit recipe, for the most part anyway. I added some extra garlic and, since I didn't have the suggested de arbol peppers on hand, used some red chilis from last years garden instead. I added a few red pepper flakes to make up the difference, but more on that later. I also didn't have a quart jar so set out to use pint jars instead. I ended up only needing three, but the brine fell just short of enough, so I had to add a little extra cider vinegar.

The carrots have a wonderful little kick of lemon and garlic with just a hint of heat. In fact, the heat is more of an afterthought, hanging on your tongue after the other flavors dissipate. Next time, I'll either use hotter peppers or infuse the brine with more pepper flakes, boiling them with the other ingredients instead of putting just a pinch in each jar.

All-in-all, though, I was really happy with the flavor. Not only would these make a nice addition to a veggie plate at a party, but they make a wonderful option to plain raw veggies as a healthy snack.These work out to only 36 calories with only a trace of fat and 2 grams of fiber a serving.

The recipe below is my adaptation. Feel free to have a shot at the original at bonappetit.com.

Let's eat!

Pickled Carrots, Moroccan Style
Makes 10 servings
Ingredients:
1-1/4 pounds baby carrots
6 cloves garlic, peeled and thinly sliced
4 dried red chilis, halved
1 teaspoon red pepper flakes
Peel of 1 lemon, cut into strips
1-1/2 cups water
1-1/2 cups cider vinegar
1/4 cup sugar
1-1/2 tablespoons kosher salt
2 teaspoons coriander seeds, cracked
2 teaspoons cumin seeds, cracked.

Directions:
Evenly divided carrots, lemon peel, garlic, chilis and pepper flakes between 3 pint-size canning jars.

Combine water, cider, sugar, slat, coriander, cumin, sugar and salt in a saucepan and bring to a boil. Cook for 3 minutes. Pour over carrot mixture and let cool. Seal jars and refrigerate for at least 12 hours.

Deal of the Day: With the garden in and blooms everywhere, we're getting ready for canning season again. Canning is a great way to preserve fresh veggies for the winter and can save you money in long run. Amazon has this great basic canning set to get you started.

Happy Father's Day and some Menu Ideas

2010-06-18T11:10:00.004-05:00

First, don't forget to sign up for your chance to win a $25 Sam's Club gift card and a box of 30 Nature Valley Chewy Trail Mix bars, courtesy of Nature Valley, Sam's Club and MyBlogSpark.

Father's Day is coming up. Have you had a hard time getting that "perfect" gift or deciding what you're going to do for dad? Father's Day is harder than Mother's Day. It's not that Dad's are so much harder to please, I think, but because they are more nonchalant about the whole business.

We lost dad almost four years ago now but my memories of him remain very strong. Like many men of his generation, he was almost stoic in his demeanor. He had lived through the Great Depression and World War II. He'd gone to college on the GI Bill, but didn't finish because he decided it was more important to focus on supporting his family. He worked hard and was loyal to "the company." He talked straight and didn't suffer fouls. He was meticulous about caring for his tools, his cars and his home, spending weekends and vacations "puttering" around the house, yard and garage. He ALWAYS carried a white handkerchief in his pocket, even though no one did that anymore, just in case. (I do too, just as a little homage to him.) For him, his role was crystal clear, he was the provider.

For someone like that, being provided for can be uncomfortable. He was always gracious on Father's Day Sunday mornings when mom would make brunch and we kids would pass him our gifts. But the day was not spent lounging watching TV or reading. There was always something to be done and, as soon as brunch was over, he got to it.

It wasn't until I was married and had a child of my own that I could really appreciate how important being able to provide for my mother, siblings and me was for him, how rewarding it is to accomplish something for others. For him, love was fixing that dripping bathroom sink, or tuning mom's car. Men like my father are not going to tell you how much they want this or that because the first thing they think of us is all the other uses for the money you'd spend--fixing this or replacing that.

I get it now, dad, and I love you too.

So, if you're worried you can't find that perfect gift for dad, don't, you already have. But don't let him get through the day without letting him know how much you appreciate all that he does. If dad were around today, I know I would love to cook for him. I've listed some of my favorite things below if you're looking for ideas for your Father's Day meal to say, "thanks dad."

Let's eat!

Breakfast/Brunch:
German Pancake with Apple-Maple Topping
Steak and Eggs with Smoked Paprika Hash Browns
Sausage and Goat Cheese Strata

Appetizers/Snacks:
Nachos
Roasted Red Pepper Hummus
Crab Remoulade

Main Dishes:
Cannelloni
Steak Mole
Bourbon Braised Tri-Tip

Sides:
Sweet Vinegar Slaw
Smashed Green Onion Potatoes
Pasta Salad

Happy Father's Day to all the dads out there.

Roasted Pecorino Kohlrabi, Trail Mix Bar Review and a Giveaway

2010-06-16T22:26:00.003-05:00

If you haven't noticed the trend already, Nancy and I have made going to the Urbana Market at the Square part of our Saturday morning routine. We love talking to the local farmers about what they're producing and finding new things to try. Today's kohlrabi recipe came about as a result of one of those discussions. More on that in a minute.

Along the line of trying new things, General Mills, through MyBlogSpark, offered me the opportunity to try their new Nature Valley Chewy Trail Mix Bars and to offer a big box of them and a $25 Sams Club gift card as a giveaway to you my dear readers. My review and details of the giveaway are below.

Back to the Kohlrabi. On a recent trip to the market we came across these alien-looking edibles. I had to ask what they were. It turns out kohlrabi is in the same family as cabbage. It grows above ground, though you'd swear it was tuber. The folks from Kleiss Farms explained they taste something like broccoli stems and, like them, should be peeled before being prepared.

"Cool," was my response. We bought some and I started trying to think of what to do with them. The suggestion that they tasted like broccoli turned out to be the key. One of our favorite ways to make broccoli is to roast it with parmesan or pecorino cheese. It turned out to be perfect for the kohlrabi!

A little bit of olive oil and roasting, turned them slightly sweet, going perfectly with some salty pecorino. One serving of this dish is only 81 calories with 4 grams of fat and 5 of fiber.

Now for the review and giveaway. As I said, General Mills, through MyBlogSpark, sent me a large box of Nature Valley Chewy Trail Mix Bars to try and write a review on. They also gave me the opportunity to give a similar sized box and $25 Sam's Club gift card away to one of my readers. I agreed to do it because I'm generally a big fan of high-fiber bars. I keep them at the office and either take them with me or buy them when I'm traveling because some, at least, can be very filling and relatively low-calorie. They are the kind of thing for me that can quench that candy bar craving or hold me over when I'm hungry between meals.

I shared the bars with my son Quinn, my wife Nancy, and some coworkers to get a mix of opinions. The results were mixed. These bars are not sweet. Those who tend to like the sweeter versions found them relatively tasteless. On the other hand, those who preferred a less sweet bar liked the somewhat nutty flavor of these. Nutritionally, these run about the same as their competitors in calories, 140, and fat, 4 grams. Where I found them lacking was in fiber. Each had only 1 gram of fiber, where their competitors have as much as 9 grams of fiber. In short, if you like a nuttier tasting bar and are not looking for high fiber, this could be the bar for you.

Now, here's your chance to win a box of 30 of these bars and a $25 Sam's Club gift card. You can get up to four entries in this giveaway by:

1) Post a comment here telling me what healthy snack you like to use to help you stay away from overly fatty, sugar-laden snacks.

2) Subscribe to this blog and tell me you have done so in an additional comment.

3) Follow me on Facebook and post a comment saying you have done so.

4) Follow me and twitter, and yes, leave another comment.

I'll draw one winner at 9 p.m. central time on Monday, June 21, 2010.

Let's eat!

Roasted Pecorino Kohlrobi

Makes 4 servings

Ingredients:

4 kohlrabi, peeled, sliced and halved.

2 teaspoons olive oil

2 cloves garlic, minced fine

1 ounce shredded pecorino cheese

Directions:

Preheat oven to 450F.

In a large zipper bag, combine kohlrabi, oil and garlic. Seal and shake to coat.

Spread kohlrabi in a single layer on a baking sheet (you may need two) and lightly cover with cheese. Bake about 20 minutes, until lightly brown. If you've used two baking sheets, swap baking sheets between racks half-way through cooking.

Deal of the Day: It's not too late to get that great Dad's Day gift from Amazon with 2-day shipping.

Meatless Monday: Asparagus-Mushroom Cannelloni

2010-06-14T21:32:00.001-05:00

Nancy and I picked up a goat's milk ricotta from Prairie Fruits Farm and Creamery during our most recent visit to Urbana's Market at the Square and I knew I wanted to find something special to do with it. The first thing that came to mind was to break out the pasta maker and take a shot at making my own manicotti. But as I researched some recipes, I kept coming across versions that used a "crespelle," what Italians call crepes. Technically, that made them cannelloni, not manicotti, but I liked the idea.

I must admit that my relationship with my pasta machine has been a rocky one, so I took this opportunity to try something new.

I filled the crespelle with the goat's milk ricotta, part skim mozzarella, mushrooms and fresh asparagus from the farmer's market. I topped them with a fresh marinara.

I was worried, as the cannelloni baked, that the sauce would make the crespelle soggy. Not at all. And, the flavors were more than I could have hoped for, earthy, slightly sweet and wonderfully creamy. It was very filling as well! I figured on two of the cannelloni as a serving, but all of us were full after the first one! One cannelloni worked out to be only 258 calories with 11 grams of fat and 4 of fiber. The individual parts were 56, 1, and 1 for the crespelle; 137, 9 and 1 for the filling; and 65, 1, and 2 for the sauce.

Let's eat!

Asparagus-Mushroom Cannelloni
Makes 10 servings (1 cannelloni each)
Ingredients:
For the crespelle
3/4 cup egg substitute (3 eggs)
1 cup whole wheat pastry flour
1 cup water
1/2 teaspoon salt

For the filling:
2 teaspoons olive oil
8 ounces goat's milk ricotta (you can substitute low-fat ricotta)
8 ounces part-skim mozzarella, shredded
8 ounces brown mushrooms, thinly sliced
1 bunch asparagus (about 16 stalks), woody parts removed and finely chopped
2 tablespoons Italian parsley, chopped
salt and pepper to taste

For the marinara:
2 teaspoons olive oil
1 medium green pepper, thinly sliced
1 medium red pepper, thinly sliced
1 medium onion, thinly sliced
4 cloves garlic, minced
29 ounces crushed tomatoes
6 ounces tomato paste
1/2 cup red wine
1/2 cup balsamic vinegar
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 cup pecorino or Parmesan cheese, shredded (for topping)
1/2 cup Italian parsley, chopped (for topping)

Directions:
In a medium saucepan, heat oil over medium-high heat. Add peppers and onion and saute until tender. Add garlic and saute for about 1 minute. Add tomatoes, paste, wine, balsamic, basil and oregano and bring to a boil. Reduce heat to a simmer, cover and let cook at least 30 minutes. (Longer is better, so stretch it out as long as you can!)

Meanwhile, whisk together crespelle ingredients. Heat an 8-inch skillet over medium-high and lightly oil. Pour just under 1/4 cup of batter (about 3 tablespoons) into skillet and roll to cover the bottom evenly. Cook until top is just dry, about 1 minute. Flip and cook and additional 30 seconds. Repeat, separating crespelle with wax paper.

Once your crespelle are made, heat oil for your filling in a large skillet over medium-high heat. Add mushrooms and saute until tender. Add asparagus and continue to cook until moisture is cooked down. Pour mushrooms and asparagus into a bowl and allow to cool. Mix in cheeses.

Preheat oven Spoon about 3-4 tablespoons of filling into each crespelle, roll tightly and place in a 9x13 casserole dish. Top with sauce and pecorino and Parmesan, bake for 15 minutes. Remove from the oven and let rest 5 minutes before serving.

Serve topped with chopped parsley.

Deal of the Day: Don't forget, Father's Day is coming up.

Cannelloni

Caldo Verde--Portuguese Green Soup

2010-06-10T22:02:00.002-05:00

Fresh kale has been plentiful at the Urbana Market on the Square. I used some to make an Italian Kale and Potato Soup. My post about the soup prompted friend Biren to make Caldo Verde and write about it on her blog, Roti n Rice.

I liked the look of her's so much, I decided to make a version of it myself. Instead of Italian sausage (I used turkey Italian sausage) this soup uses Spanish chorizo. Spanish choizo is a cured sausage, as opposed to the Mexican variety, which comes raw.

I love chorizo. It's smokey, spicy and delicious, but there is nothing healthy about it. I used Spanish smoked paprika to heighten those flavors, without using a lot of the sausage. I also increased the amount of broth from Biren's original, letting me make more servings.

In the end, I was really happy with how it turned out. This is absolutely something we will make again. It worked out to only 261 calories with 11 grams of fat and 4 of fiber for a 2-cup serving.

Let's eat!

Caldo Verde
Makes 10 servings
Ingredients:
8 ounces Spanish chorizo, sliced thin
1 sweet onion, chopped
4 medium potatoes sliced
6 cloves garlic, minced
9 cups low-sodium chicken stock
1 teaspoon oregano
2 teaspoons smoked Spanish paprika
1 teaspoon cumin
1 teaspoon fresh ground pepper
1 bunch kale, stems removed and leaves torn to bite-size pieces

Directions:
In a large sauce pan over medium-high heat, render the sausage until the bottom of the pot is coated. Add onion and saute until the onion is tender.

Add potatoes, garlic, oregano, paprika, cumin and pepper and continue to saute until the garlic is fragrant, about 1 minute.

Add broth and bring to a boil. Reduce heat and simmer about 20 minutes, until potatoes are tender.

Add kale and continue simmer for 5 minutes or less, until kale is bright and just tender.

Deal of the Day: Don't forget, Father's Day is coming up.

Fresh Spring Rolls

Shrimp Spring Rolls

2010-06-10T07:44:00.001-05:00

I have to send out a huge thank you to Hilah of Hilah Cooking for the inspiration of this dish. If you haven't seen Hilah's video blog, she is smart, funny, irreverent and offers wonderful, easy to follow cooking videos. It was her video on making spring rolls that led me to make my own.

My son Quinn is an artist. He regularly compares my efforts with food to his with pen and paint. While I have appreciated it, and striven to make my food beautiful as well as healthy and tasty, I have always seen myself more in the vein of an artisan than artist. My food has never been the kind to show up on those beautiful food photo sites.

That is, until this dish. As I put these spring rolls together, I was touched by their minimalism. As the first few rolls came together, I could see past the cilantro leaves, each as unique as a snowflake, to the bright colored batons of carrot, cucumber and sweet pepper. The rice noodles and salad shrimp showed up chaotically to frame it all. It was one of the most Zen-like moments I've ever had. And, while they are still not in the same league, visually, with the work of some of my fellow bloggers, they are the most beautiful things I've ever made. And it wasn't that hard to do!

Did I mention they were delicious. You got the flavor of each ingredient, individually and combined. I served them with a variety of sweet, spicy and earthy sauces, a sesame slaw, and a light miso soup. The rolls were only 97 calories with 0 grams of fat and 1 of fiber each.

Let's eat!

Shrimp Spring Rolls
Makes 20 Rolls
Ingredients:
7 ounces (uncooked) rice noodles (shredded cabbage is another good option)
3 medium-small carrots, cut into batons
1/2 medium cumber, peeled, seeds removed and cut into batons
1 medium sweet pepper, stem and seeds removed, cut into batons
10 ounces salad shrimp
1/2 teaspoon sugar
40 cilantro leaves
20 spring roll skins

Directions:
Prepare noodles according to package directions, rinse with cold water and drain.

Sprinkle carrots with sugar and let sit. The sugar will soften and brighten the batons.

To assemble the rolls, fill a pie pan about halfway with warm water. One at a time, soak a skin in the water until it is pliable. Lay it out on a plate and, in the 1/3 closer to you, add filling, except cilantro. Roll up 2/3 of the way and fold in ends. Place cilantro leaves flat on remaining skin and finish rolling. Be sure the rolls don't touch as you assemble them, they'll stick together.

Deal of the Day: Don't forget, Father's Day is coming up.

Fresh Spring Rolls

Bon Appetit Steak Mole with Cilantro

2010-06-08T07:47:00.003-05:00

I came across this recipe in April issue of "bon appetit" and decided to take the plunge and make my first mole. The only thing I can say now is, why did I wait so long!

The whole family loved the flavors of the meat and sauce. What's not to love when that flavor includes my three favorites, smoke, sweet and heat. There was a wonderful depth to the flavors, with each coming casually after the other. I used my cast-iron skillet for this and can't help but think it added a little something. It certainly gave the meat a perfect sear.

The sauce will become one of our regulars. There was plenty leftover after making this and I shared it with some coworkers at a an office lunch potluck over some grilled chicken breast seasoned with ancho chili powder, salt and pepper. Using chicken instead of steak would certainly make it a lighter dish as well. I might try using just a little less oil next time to bring the fat down a little, though I was pretty happy with the steak and sauce at 327 calories, 17 grams of fat and 3 of fiber, according to bon appetit. Since I didn't use all the sauce, I'm guessing the servings were actually a bit lower than this.

I served it with some grilled zucchini and summer squash seasoned with ancho chili powder.

Let's eat!

Steak Mole with Cilantro
Makes 4 servings
Ingredients:
2 teaspoons ground cumin, divided
salt and pepper to taste
1 16-ounce top sirloin steak
1 tablespoon olive oil
1 cup red onion, coarsely chopped
1 cup canned crushed tomatoes
1/2 cup low sodium chicken broth
2 tablespoons bittersweet or semisweet chocolate chips
3/4 teaspoon chipotle in adobo, minced
1/4 teaspoon cinnamon
1/2 teaspoon finely grated orange peel
fresh cilantro, chopped, for garnish

Directions:
Rub both sides of the steak with 1-1/2 teaspoons cumin, salt, and pepper.

Heat oil in a large cast-iron or non-stick skillet over medium-high heat. Place steak on one side of the skillet and onions on the other. Cook until the steak is medium-rare (turning once, about 6 minutes a side) and the onions are browned.

Remove the steak to a platter, cover with foil and let rest.

Add tomatoes, broth, chocolate, chipotle, cinnamon and remaining cumin to the skillet and stir constantly for 2 minutes. Add orange peel and salt to taste. Pour sauce into a blender and puree.

Slice steak, plate, top with sauce and cilantro.

Deal of the Day: Don't forget, Father's Day is coming up.

Meatless Monday: German Pancake with Apple-Maple Topping

2010-06-06T22:55:00.001-05:00

There are so many reasons to love breakfast food. High on the list is that it doesn't have to be served at breakfast time. Who among us hasn't gotten home late from work to find the family hungry and nothing particularly quick and easy at hand. Some scrambled eggs or pancakes are quick and easy, filling and can be healthy.

This take on pancakes is as easy as the traditional and offers some fun opportunities for creativity, even on the fly. It also makes a great Meatless Monday dish. You can find some of my other Meatless Monday dishes here.

A German Pancake is basically a big, thick baked pancake. I topped ours with some glazed apples and maple syrup, but you could just as easily top it with applesauce, your favorite fruit jam and/or powdered sugar. Nancy and I thought it would be wonderful with sweet marscapone cheese and fresh berries.

I used my cast-iron skillet for this because I love the way it evenly spreads and holds the heat. You could just as easily use a 10-inch pie pan and reduce the recipe by 1/5.

Not only was this easy, but it was incredibly the good. The cake itself is not sweet, but hearty. Topped with glazed apples with cinnamon and nutmeg, and a little maple syrup thrown in, gives both sweet and tart. You get all that for only 276 calories with 8 grams of fat and 5 of fiber.

I served ours with a side of fresh melon.

Let's eat!

German Pancake with Apple-Maple Topping
Makes 6 servings
Ingredients:
1-1/4 cups egg substitute
1-1/4 cups whole wheat pastry flour
1-1/4 cups low-fat buttermilk
4 tablespoons melted light butter, divided
3 small firm apples, chopped
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
1/4 cup plus 2 tablespoons real maple syrup
2 tablespoons water

Directions:
Preheat oven to 450F

Brush bottom and sides of a 12-inch oven-safe skillet with melted butter

Combine remaining butter, egg substitute, flour and buttermilk in a blender and blend until frothy. Pour into skillet.

Put the skillet on middle oven rack and bake for 15 minutes. Reduce heat to 350F and bake for an additional 10 minutes.

Meanwhile, combine apples, water, 2 tablespoons syrup, cinnamon and nutmeg in a medium saucepan and cook over medium-high heat, stirring often, until liquid is dissolved.

Remove pancake from oven and top with apple mixture. Pour 1/4 cup syrup over it, cut into 6 pieces and serve.

Deal of the Day: Nutmeg is best when you grate it yourself. This Cuisipro Accutec Razor-Sharp Kitchen Rasp is perfect for that and more. And it's on sale at Amazon!

Glazed Root Vegetables with Rosemary Pork Chops

2010-06-03T22:02:00.000-05:00

We are working our way through the treasure of fresh produce we picked up at the Urbana Market on the Square over the weekend. The last of it was a bunch of small turnips.

I've actually never had or prepared turnips before, but generally love root vegetables. In the end, I decided to combine them with carrots, parsnips and sweet potatoes with a light glaze as a side to pork chops seasoned with rosemary, sea salt and pepper.

I was very happy with how they turned out. There was a subtle sweetness that was somewhere between a parsnip and a sweet potato but a texture closer to a potato. When combined with the other vegetables and lightly glazed with sugar and balsamic vinegar, I got a wonderful range of flavor from earthy to sweet. All for only 120 calories with no fat and 6 grams of fiber per serving.

Let's eat!

Glazed Root Vegetables
Makes 6 servings
Ingredients:
5 small turnips, peeled and chopped
5 medium carrots, peeled and chopped
2 medium parsnips, peeled and chopped
2 medium sweet potatoes, peeled and chopped
2 teaspoons sugar
1/4 cup balsamic vinegar
water
salt and pepper to taste

Directions:
Be sure your vegetables are chopped to equal, bite-sized pieces.

In a large skillet, spread an even, single layer of vegetables and fill with enough water so that vegetables are not quite submerged.

Add sugar and balsamic vinegar, partially cover and heat over medium-high heat to bring to a boil. Continue to cook, stirring regularly, until liquid is evaporated and vegetables are tender. Salt and pepper to taste.

Deal of the Day: I love Circulon cookware. Amazon has this Circulon Accessories 3-Piece Open Skillet Set on sale for more than 50 percent off!

Italian Kale and Potato Soup

2010-06-03T07:57:00.002-05:00

Our local Urbana Market on the Square had some beautiful kale this last weekend and I snapped some of it up with no idea what I would do with it.

As Nancy, Quinn and I left the market, we talked about our finds and what we would do with them. In addition to the kale, we had gotten turnips, strawberries and two sheep cheeses (Ewe Bloom and Pecorino) from our favorite Prairie Fruit Farms.Very quickly, we settled on a traditional Italian soup for the Kale.

This is now one of Nancy's favorites, it is so full of flavor. I love how the earthiness of the potato, slight bitterness of the kale and sweet spiciness of the turkey Italian sausage blend together in a lightly creamy sauce infused with basil, oregano and fennel. A nearly 2-cup serving works out to only 272 calories with 10 grams of fat and 4 of fiber.

Let's eat!

Italian Kale and Potato Soup
Makes 6-8 servings
Ingredients
2 teaspoons olive oil
1-1/4 pound ground turkey Italian sausage
1-1/4 pound potatoes
1 medium onion, chopped
3 cloves garlic, minced
1 bunch kale washed, stems removed and chopped into pieces
6 cups low-sodium chicken broth
2 teaspoons dried basil
2 teaspoons dried oregano
2 teaspoons crushed fennel seed
1/2 cup low-fat buttermilk
fresh ground pepper to taste
1/4 to 1/2 cup shredded pecorino

Directions:
In a large sauce pan, heat oil over medium-high heat. Add sausage, crumble and brown.

Add onion and garlic and saute until onions are just tender, about three minutes.

Meanwhile, create a bouquet garni in cheese cloth with the basil, oregano and fennel. Add it and all remaining ingredients except the kale and buttermilk, bring to a boil, reduce heat, cover and simmer until potatoes are cooked, 10-15 minutes.

Add kale and simmer until it is just tender, less than 5 minutes. Remove garni. Remove from heat and stir in buttermilk. Add pepper to taste, you shouldn't need salt. Top with about a tablespoon of cheese.

Serve with a warm, crusty bread.

Kale