Mixed Olive Tapenade

Mixed Olive Tapenade
This piquant specialty of Provence, France, features classic ingredients from the region--olives, capers, and anchovies. Serve at room temperature with baguette slices and lemon wedges or crackers. For a fast entrée option, stir the tapenade into hot cooked pasta.

1 cup kalamata olives, pitted (about 4 ounces)
1 cup green olives, pitted (about 4 ounces)
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon capers, rinsed and drained
2 teaspoons chopped fresh thyme
1 teaspoon grated lemon rind
1/4 teaspoon freshly ground black pepper
10 oil-cured olives, pitted (about 1 ounce)
3 canned anchovy fillets (about 1/4 ounce)
1 garlic clove, chopped


Combine all ingredients in a food processor; pulse 10 times or until olives are finely chopped. Yield: 16 servings (serving size: about 2 tablespoons) NUTRITION PER SERVING CALORIES 39(83% from fat); FAT 3.6g (sat 0.4g,mono 2.3g,poly 0.5g); PROTEIN 0.3g; CHOLESTEROL 0.0mg; CALCIUM 5mg; SODIUM 310mg; FIBER 0.4g; IRON 0.1mg; CARBOHYDRATE 2g

Cooking Light

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Roasted Red Pepper Dip

Roasted Red Pepper Dip

Copyright, 2005, Ellie Krieger, All rights reserved

1/3 cup whole natural almonds
1 cup jarred roasted red peppers,
1 teaspoon red wine vinegar
1 tablespoon shallot
1 tablespoon olive oil
Salt and pepper

Preheat the oven to 350 degrees F. Put the nuts on a baking sheet and toast until fragrant, about 10 minutes. Let cool.
Put the nuts into a processor and finely chop. Add pepper, vinegar and shallots to the bowl and process until smooth. While the processor is running, drizzle the oil into the bowl. Season with salt and pepper and serve.

Nutrition Information
Nutritional Analysis per Serving
Calories: 141
Total Fat: 10 grams
Saturated Fat: 0.5 grams
Protein: 4 grams
Carbohydrates: 8 grams
Fiber: 2 grams

Recipe SummaryDifficulty: Easy Prep Time: 5 minutes Inactive Prep Time: 10 minutes Cook Time: 10 minutes Yield: 1 cup (serving size 1/4 cup)

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Menu

Not great day , menu wise

B: shredded wheat n' bran (1 cup)
1/2 cup non-fat milk
1 cup v-fusion not light -1 rounded teaspoon psyllium husks powder

S: 1/2 oz. raw almonds
20 minutes later low sodium v-8

L: turkey dog
ww bun
1/2 cup homemade chili

S: non

D: Kashi pizza

S: ww pita chips
1/2 cup salsa


4 cups h20, coffee, vitamins
no exercise, still spring cleaning

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Menu

B: 1/2 cup cooked Chari's porridge
squirt sf syrup
1 cup v-fusion light with 1 rounded teaspoon psyllium husks powder

S: 1/2 oz. almonds

L: turkey dog
ww bun
1/2 cup homemade chili

S: activia light
1/2 cup mandarin oranges

D: homemade greek pasta salad
4 oz. chicken
side spinach, mushrooms and asparagus

S: 1 oz. ww pita chips
1/2 cup salsa

Coffee with splenda and non-fat milk , 8 glasses h2o

no work-out today, been spring cleaning

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Mexican Black Bean Sausage Chili

* Exported from MasterCook *
Mexican Black Bean Sausage Chili
Recipe By :Serving Size : 6 Preparation Time :0:00Categories :
Amount Measure Ingredient -- Preparation Method-------- ------------ ----------------------- Sausage:
1 1/2 tablespoons paprika -- hungarian sweet
2 tablespoons garlic -- minced
2 tablespoons red wine -- dry
2 tablespoons sherry vinegar
2 teaspoons ancho chili powder
1 teaspoon cumin -- ground
1/2 teaspoon oregano -- dried
1/2 teaspoon coriander -- ground
1/2 teaspoon black pepper
dash kosher salt --
3/4 pound ground pork- lean
3/4 pound gound turkey breast

Chili: 2 tablespoons olive oil
2 cups onion -- diced
1 tablespoon cumin -- ground
1 tablespoon garlic -- minced
2 teaspoons oregano -- dried
3 canned chipotle chiles in adobo sauce -- minced
4 15 oz canned black beans -- rinsed and drained
3 cups low sodium chicken broth -- divided
3 cups water
2 14.5 oz canned no salt added tomatoes -- diced
1/2 cup lime -- freshly squeezed
reduced fat sour cream
scallions -- sliced 1/4 cup cilantro -- chopped

To prepare sausage, combine first 12 ingredients in a large bowl. Cover and refrigerate overnight.

To prepare chili, heat oil in a large saucepan over medium-high heat. Add sausage mixture; cook 7 minutes or until browned, stirring to crumble. Add onion, 1 tablespoon cumin, 1 tablespoon garlic, 2 teaspoons oregano, and chiles; cook 4 minutes or until onion is tender. Place 1 1/2 cups black beans and 1 cup broth in a food processor; process until smooth. Add puréed beans, remaining beans, remaining 2 cups broth, water, and tomatoes to pan; bring to a boil. Reduce heat, and simmer, partially covered, 45 minutes or until slightly thick. Stir in juice and cilantro. Ladle about 1 3/4 cups chili into each of 6 bowls. Garnish each serving with sour cream and sliced green onions, if desired.

Source: "Cooking Light"Ratings : 10 0 - - - - - - - - - - - - - - - - - - -
Makes 6 servings
Nutritional Information
CALORIES 395(27% from fat); FAT 11g (sat 2.9g,mono 6g,poly 2.1g); PROTEIN 35.3g; CHOLESTEROL 78mg; CALCIUM 128mg; SODIUM 989mg; FIBER 13.7g; IRON 6mg; CARBOHYDRATE 40.4g
Jennifer Martinkus ,
Cooking Light, JANUARY 2006

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Menu:

Today did WATP.

B: 1/2 homemeade granola
1/2 non-fat milk

S: 1/2 oz. raw almonds

L: ww bun
all white meat turkey dog
1/2 cup homemade chili

S: activia light
1/2 no sa mandarin oranges

D: homemade greek ww pasta salad
4 oz. chicken breast
side spinach, mushrooms and peas

S: 1 oz. ww pita chips
1/2 cup salsa

Fuze, coffee with nf milk and splenda
vodka with water and shot 1/2 the sugar tropicana

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Cinnamon Apple Sauté

Menu Planner Recipes:

2 small apples, such as Jonagold or Ambrosia
1 tablespoon apple butter
1 tablespoon unsweetened apple juice or cider, preferably organic
1/2 teaspoon ground cinnamon
6 walnut halves, toasted, coarsely chopped
1/4 cup nonfat or low-fat vanilla frozen yogurt

Cut apples into quarters; discard stems, core, and seeds. Cut apple quarters into thin slices. Heat a large nonstick skillet over medium-high heat until hot. Add apples; cook until apples begin to brown, about 4 minutes, tossing occasionally. Stir in apple butter, apple juice, and cinnamon; continue to cook 5 to 8 minutes or until apples are tender and sauce thickens, tossing frequently. Transfer to serving plates; top with nuts. Serve with frozen yogurt.
2 servings

Source: YOU: On a Diet "

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APRICOT CHICKEN & GREEN BEANS WITH ALMOND SLIVERS

Menu Planner Recipes:
Chicken Ingredients:

2 skinless, boneless chicken breast halves (about 4 ounces each)
4 dried apricots, chopped
2 tablespoons white wine
2 shallots, chopped
1 tablespoon olive oil
1/8 teaspoon ground cinnamon

Green Bean Ingredients:
1 cup thin green beans
3 shallots, thinly sliced
1 tablespoon olive oil
1 teaspoon wine vinegar
1 teaspoon maple syrup (sugar free)
1/4 cup slivered almonds
Salt and pepper (optional)

For chicken, heat oven to 375F. Place chicken in glass baking dish. Saute remaining ingredients together until tender; transfer to blender (or food processor) and puree. Spoon over chicken and bake until chicken is cooked through, 15 to 20 minutes. Meanwhile, for beans, steam or blanch beans until tender but still firm and bright green. Sauté shallots in olive oil, vinegar and maple syrup until translucent. Add almonds and brown slightly; toss with beans. Season to taste with salt and pepper if desired. Serve alongside chicken.

Serves 2

Source: YOU: On a Diet "

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MEDITERRANEAN CHICKEN AND HERBED WHITE BEANS

Menu Planner Recipes: Chicken ingredients: 2 servings

2 bone-in chicken thighs without skin (I like white meat )
1 tomato, chopped
1/2 onion, chopped
8 pitted calamata olives, halved
1 tablespoon olive oil
1 teaspoon wine vinegar or balsamic vinegar
1 small bunch fresh basil, chopped

Bean Ingredients:
1 tablespoon olive oil
2 cloves garlic, minced
1 can (15 or 16 ounces) white beans, rinsed and drained
1 tomato, chopped
1/4 cup chopped fresh mixed herbs, your choice
1 teaspoon red wine vinegar or balsamic vinegar
Salt and pepper (optional)

For chicken, heat oven to 375F. Place each chicken thigh on a large square of aluminum foil. Combine remaining chicken ingredients; spoon over chicken. Fold foil up and over chicken sealing edges forming a packet. Bake 25 minutes or until chicken is cooked through. Meanwhile, for beans, heat oil in a medium saucepan over medium heat. Add garlic; cook 2 minutes. Add remaining ingredients; cook 5 minutes or until heated through. Carefully open chicken packets and transfer mixture to two serving plates; serve beans alongside chicken.

Serves 2

Source: YOU: On a Diet

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Menu:

Didn't get much of a workout in today...just sittups and stretching.

Menu:

B: kashi puffed cereal 1 cup
non fat milk 1/2 cup
1 cup v-fusoin mixed with rounded teaspoon psyllium husks

S: homemade granola

L: ww hot dog bun
1/4 cup homemade chili
1 all white meat turkey dog

S: activia light

D: homemade ww pasta salad
4 oz. chicken breast

S: 1/2 avocado
1 oz. ww pita chips
1/4 cup salsa

fuze, coffee with non-fat milk and splenda, 4 glasses h2o and vodka with club soda and a shot of 1/2 the sugar tropicana

vitamins

Lexie and I cleaned all day getting ready for school weeks to start, next week exercise will be kicked into full gear!

Chari

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Food Network: Soba Noodle-Vegetable Salad

Food Network: Soba Noodle-Vegetable Salad: "Soba Noodle-Vegetable Salad Copyright 2006, Ellie Krieger, All rights reserved

This salad is very lightly dressed, so as not to compete with the strong flavors of the Sate's peanut sauce.
4 ounces soba noodles, or whole-wheat spaghetti
1 large shallot, very thinly sliced
1 1/2 cups shredded carrot
1 red pepper, julienne
1/3 cup shredded fresh basil leaves
1/3 cup shredded fresh mint leaves
1 tablespoon chopped fresh cilantro leaves

Dressing:
1/4 cup rice vinegar
1 teaspoon sugar
1 tablespoon walnut oil (or canola oil)
1/2 teaspoon sesame oil
1 teaspoon finely minced garlic
1/2 teaspoon chili flakes
1/2 teaspoon lime zest
1 teaspoon lime juice
1/2 teaspoon fish sauce, or 1 teaspoon low-sodium soy sauce
Salt
6 large Bibb lettuce leaves

Boil noodles according to package directions. Drain and cool. In a medium to large bowl, combine noodles, shallot, carrot, pepper, basil, mint, and cilantro. Combine all dressing ingredients, season with salt to taste, add to noodle mixture, and toss lightly. Snap off Bibb lettuce leaves and wash and dry. To serve, scoop spoonfuls of noodle salad into the lettuce leaves.

Nutritional Analysis Per Serving 6 3/4 SERVINGS

Calories 150
Carbohydrates 29 g
Total Fat 3.5 g
Saturated Fat 0
Protein 4 g
Fiber 5 g
Sodium 110 mg

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Food Network: Orange-Pistachio Wild Rice Salad

Food Network: Orange-Pistachio Wild Rice Salad: "Orange-Pistachio Wild Rice Salad
Copyright 2007 Ellie Krieger, All rights reserved

2/3 cup brown rice
2/3 cup wild rice
3 cups low-sodium chicken broth
1 orange, peel and pith removed, segmented and sliced (about 2/3 cup)
10 large basil leaves, sliced into ribbons (about 1/3 cup)
1/4 cup minced red onion
3 tablespoons chopped pistachios, lightly toasted
1 teaspoon finely grated orange zest

For the dressing: 1/3 cup red wine vinegar
1/4 cup olive oil
1 tablespoon orange juice
1 1/2 teaspoons Dijon mustard
1 teaspoon honey (AGAVE NECTAR)
1/4 teaspoon salt

Combine brown rice, wild rice and chicken broth in a saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until all water is evaporated and rice is fully cooked, about 45 to 55 minutes. Remove from heat and cool completely. When rice is cool, add orange slices, basil, red onion, pistachios and orange zest; mix to incorporate.

For the dressing: Combine the red wine vinegar, olive oil, orange juice, mustard, honey and salt in a metal bowl and whisk to incorporate. Pour over rice mixture and toss to incorporate.

Nutritional Information Per Serving (6 SERVINGS)
Calories 300
Total Fat 14g
Saturated Fat 2g
Monounsaturated Fat 9g
Polyunsaturated Fat 2g
Cholesterol 0mg
Sodium 170mg
Carbohydrates 37g
Fiber 3g
Protein 8g

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Mediterranean Tuna Wrap

Mediterranean Tuna Wrap

Recipe and photo
Copyright 2007, Ellie Krieger, All rights reserved

2 (6-ounce) cans chunk light tuna in water, drained well

1/4 cup finely diced red onion

1/4 cup chopped fresh parsley leaves

1/4 cup chopped calamata olives

3 tablespoons olive oil

1/2 teaspoon lemon zest

2 tablespoons freshly squeezed lemon juice

Salt and freshly ground black pepper

6 cups pre-washed mixed greens (about 3 ounces)

4 whole-grain wrap breads (about 2 ounces each)

2 large tomatoes, sliced

In a medium bowl combine the tuna, onion, parsley, olives.
In a small bowl, whisk together the olive oil, zest, lemon juice, salt and pepper. Pour about 2/3 the dressing over the tuna mixture and toss to combine. In a separate bowl, pour the rest of the dressing over the greens and toss to combine.
Place some tuna salad onto each piece of wrap bread. Top with 1 1/2 cups of greens and a few tomato slices. Roll the wraps and serve.

Recipe Analysis Note: Ingredients without discrete measurements such as "Salt, to taste" or "Ice cream, optional" are omitted from analysis. This is because amounts can be highly variable and difficult to determine.

4 servings
Nutrition Information
Nutritional Analysis Per Serving
Calories 400
Total fat 16g
Saturated fat 1.8g
Monounsaturated fat 9.5g
Polyunsaturated fat 1.3g
Cholesterol 53mg
Sodium 665mg
Protein 29g
Carbohydrates 31g
Fiber 5g

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Spiced Pita Chips

Spiced Pita Chips

Recipe and photo
Copyright, 2007, Ellie Krieger, All rights reserved

2 tablespoons olive oil

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

1/2 teaspoon garlic powder

1/4 teaspoon fresh ground black pepper

1/4 teaspoon salt

3 whole-wheat pitas, cut into 1/8's

Preheat oven to 350 degrees F.
Combine olive oil and all spices in a large bowl. Add pita wedges and toss to coat, Spread in 1 layer on a baking sheet and bake for about 15 minutes, tossing once, or until pita is brown and crisp. Cool completely before serving.

Makes 6 servings
Nutrition Information
Nutritional Analysis Per Serving
Calories 105
Total fat 5.5g
Saturated fat 0.5g
Monounsaturated fat 3.5g
Polyunsaturated fat 0.5g
Cholesterol 0
Sodium 218mg
Protein 2g
Carbohydrates 13g
Fiber 2g

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Menu

Today's menu:
B: 1/2 cup cooked Chari's porridge
1/2 non-fat milk
1 cup v-fusion light

S: v-8 low sodium
10 raw almonds, almonds twenty minutes before v-8

L: all white meat turkey dog
1/4 cup homemade chili
ww bun-4 grams sugar or less

S: activia light
1/2 cup mandarin oranges-no added sugar

D: homemde pasta salad
macho gazpacho veggie chunk salad (RR)
4 oz. white meat chicken

S: lindt orange choc. 1 square-50 calories
coffee , skim milk and splenda

S: dunno

Fuze, and 8 glasses water
vitamins

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Menu:

It's 12:50 late Sunday, forgot to post menu:

B: Chari's porridge 1/2 cup cooked
4 0z. skm milk
8 oz. v-fusion light

S: low sodium v-8
10 raw almonds

L: turkey dog
1 tbs organic ketchup
ww bun

S: activia light
1/2 cup mandarin oranges

D: ww pasta salad
4 oz chicken

macho gazpacho veggie chunk salad

S: 1 0z ww pita chips
1/4 cup salsa

1 serving turkey pepperoni chips

8 glasses h20-no exercise....bad foot today

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Zesty Wheat Berry-Black Bean Chili

Makes 6 servings, about 1 1/2 cups each

Ingredients

2 tablespoons extra-virgin olive oil

1 large yellow onion, chopped

1 large yellow bell pepper, chopped

5 cloves garlic, minced

2 teaspoons chili powder

1 ½ teaspoons ground cumin

1 teaspoon dried oregano

½ teaspoon salt

t½ teaspoon freshly ground pepper

2 15-ounce cans black beans, rinsed

2 14-ounce cans no-salt-added diced tomatoes, undrained

1-2 canned chipotle peppers in adobo sauce, minced (see Tip)

2 cups vegetable broth

2 teaspoons light brown sugar (agave nectar)

2 cups Cooked Wheat Berries (recipe follows)

Juice of 1 lime

1 avocado, diced

½ cup chopped fresh cilanto

Zesty Wheat Berry-Black Bean Chili Instructions

1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.

2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Zesty Wheat Berry-Black Bean Chili Tips

Canned chipotle peppers (smoked jalape?os) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, they will keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

Nutrition InformationPer serving: 386 calories; 11 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 61 g carbohydrate; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium. Nutrition bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).

**Cooked Wheat BerriesMakes about 4 1/2 cups

Ingredients2 cups hard red winter-wheat berries (see Tip)

7 cups cold water1 teaspoon saltCooked Wheat Berries Instructions.

1. Sort through wheat berries carefully, discarding any stones. Rinse well under cool running water. Place in a large heavy saucepan. Add water and salt.

2. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately. Otherwise, follow the make-ahead instructions.

Tips

Cover and refrigerate for up to 2 days or freeze for up to 1 month.Wheat berries can be found in natural-foods markets and online at King Arthur Flour, (800) 827-6836, bakerscatalogue, and Bob's Red Mill, (800) 349-2173.

Cooked Wheat BerriesTips Cont.

Cooked Wheat Berries Nutrition InformationPer 1/2 cup: 151 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 29 g carbohydrate; 6 g protein; 4 g fiber; 263 mg sodium; 0 mg potassium.

Source: Eating Well , Photo from Eating Well

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The Savory Notebook: North Woods Bean Soup

The Savory Notebook: North Woods Bean Soup

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The Savory Notebook: Sausage, Escarole and White Bean Ragout

The Savory Notebook: Sausage, Escarole and White Bean Ragout

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The Savory Notebook: Roasted Brussel Sprouts

The Savory Notebook: Roasted Brussel Sprouts

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The Savory Notebook: Stuffed Chicken Breasts

The Savory Notebook: Stuffed Chicken Breasts

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The Savory Notebook: Delicious White Bean Spread

The Savory Notebook: Delicious White Bean Spread

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