Chicken, Mushroom, and Gruyère Quesadillas

Watermelon-jicama salad is a refreshing side dish. Combine 4 cups (1/2-inch) cubed seedless watermelon, 1 1/2 cups (1/2-inch) cubed peeled jicama, 1 cup chopped English cucumber, and 1/2 cup chopped red onion. Add 2 tablespoons fresh lemon juice, 2 teaspoons sugar, and 1 teaspoon olive oil; toss well.


1 teaspoon olive oil
1 cup presliced mushrooms
1/2 cup thinly sliced onion
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 teaspoon bottled minced garlic
1 tablespoon sherry or red wine vinegar
2 (10-inch) fat-free flour tortillas
1 cup shredded cooked chicken breast (about 8 ounces)
1 cup arugula
1/2 cup (2 ounces) shredded Gruyère cheese
Cooking spray


1. Heat a large nonstick skillet over medium-high heat. Add olive oil to pan; swirl to coat. Add mushrooms, sliced onion, salt, and pepper to pan; sauté 5 minutes. Stir in garlic, and sauté 30 seconds. Add vinegar; cook 30 seconds or until liquid almost evaporates.

2. Arrange half of mushroom mixture over half of each tortilla. Top each tortilla with 1/2 cup chicken, 1/2 cup arugula, and 1/4 cup cheese; fold tortillas in half.

3. Wipe pan clean with a paper towel. Heat pan over medium heat. Coat pan with cooking spray. Add tortillas to pan. Place a heavy skillet on top of tortillas; cook 2 minutes on each side or until crisp.

I would use whole wheat tortillas

Yield: 4 servings (serving size: 1/2 quesadilla)

CALORIES 270 ; FAT 8.9g (sat 3.7g,mono 3g,poly 0.8g); CHOLESTEROL 64mg; CALCIUM 242mg; CARBOHYDRATE 20.3g; SODIUM 391mg; PROTEIN 25.2g; FIBER 3g; IRON 1.7mg

Cooking Light, JULY 2009

Rants continued......

XI - Michael Jackson Funeral - John Mayer playing 'Human Nature'. Guitar. Memorial in Staples Center

This was my favorite part of MJ's memorial!

Rants continued......

The Ultimate Ratatouille

The Ultimate Ratatouille

Recipe courtesy Tyler Florence, 2007
Serves: 4 servings

Ingredients
1/3 cup plus 1/2 cup extra-virgin olive oil, divided
1 pound small Italian eggplants, cut into 1-inch cubes
Kosher salt and freshly ground black pepper
1 pound zucchini, cut crosswise into 1-inch sections
3 anchovy fillets, finely minced
2 onions, finely chopped
3 garlic cloves, finely chopped
1/4 cup chopped fresh flat-leaf parsley
Leaves from 1/2 bunch fresh basil, coarsely chopped
Leaves from 4 fresh thyme sprigs
2 pints cherry tomatoes
1 dried chile
Splash balsamic vinegar

Directions
Line a large platter with paper towels. Heat 1/3 cup olive oil in a medium saucepan over medium heat. Add the eggplant, season generously with salt and pepper, and let that cook down for 10 to 12 minutes, until the eggplant is soft and wilted. Remove the eggplant from the pan and onto a platter to drain. Next stop, zucchini: cook it the same way in 1/4 cup oil, then add it to the platter with the eggplant.

Add another 1/4 cup olive oil to the pan, then the anchovies, onions, garlic and herbs. Cook for 5 to 7 minutes, until the onions get nice and caramelized. Add the tomatoes and cook that down for 10 to 12 minutes, until pulpy. Return the eggplant and zucchini to the pan, crack open the chile, and add that too. Season with salt and pepper and let the ratatouille cook slowly for about 20 minutes, until the mixture is soft, mushy and juicy; you want all the flavors to come together. Stir in the vinegar and let cool to room temperature.

I would use much less oil and sub japanese eggplant

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Creamy Avocado & White Bean Wrap

Makes 4 servings

Ingredients

2 tablespoons cider vinegar
1 tablespoon canola oil
2 teaspoons finely chopped canned chipotle chile in adobo sauce (see Note)
¼ teaspoon salt
2 cups shredded red cabbage
1 medium carrot, shredded
¼ cup chopped fresh cilantro
1 15-ounce can white beans, rinsed
1 ripe avocado
½ cup shredded sharp Cheddar cheese
2 tablespoons minced red onion
4 8- to 10-inch whole-wheat wraps or tortillas


Instructions

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Tips

Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep at least 2 weeks in the refrigerator or 6 months in the freezer.

Nutrition Information

Per serving: 411 calories; 18 g fat (4 g sat, 7 g mono); 15 mg cholesterol; 50 g carbohydrate; 13 g protein; 13 g fiber; 633 mg sodium; 396 mg potassium.
Nutrition bonus: Vitamin A (60% daily value), Vitamin C (45% dv).
2 Carbohydrate Servings
Exchanges: 2 1/2 starch, vegetable, 1 lean meat, 2 fat

Source: Eatingwell

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Turkey Mini Meatloaves

Turkey Mini Meatloaves

Makes 6 servings, 2 loaves each

Ingredients

1 pound 93%-lean ground turkey
1 medium zucchini, shredded
1 cup finely chopped onion
1 cup finely chopped red bell pepper
⅓ cup uncooked whole-wheat couscous
1 large egg, lightly beaten
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
½ teaspoon freshly ground pepper
¼ teaspoon salt
¼ cup barbecue sauce (optional)

Instructions

1. Preheat oven to 400°F. Generously spray a nonstick muffin pan with cooking spray.

2. Gently mix turkey, zucchini, onion, bell pepper, couscous, egg, Worcestershire, mustard, pepper and salt in a large bowl, preferably with your hands, without overworking. Equally divide the mixture among the muffin cups. Spread barbecue sauce on top of each loaf, if using.

3. Bake until the meatloaves are cooked through or an instant-read thermometer inserted into the center registers 165 degrees F, about 25 minutes. Let the loaves stand in the pan for 5 minutes before serving.

Nutrition Information

Per serving: 196 calories; 6 g fat (2 g sat, 0 g mono); 79 mg cholesterol; 18 g carbohydrate; 19 g protein; 3 g fiber; 368 mg sodium.
Nutrition bonus: Vitamin C (90% daily value), Selenium (24% dv), Vitamin A (20% dv).

Source: Eating Well

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Whole Wheat, Oatmeal, and Raisin Muffins

Whole Wheat, Oatmeal, and Raisin Muffins


With four whole grains and three dried fruits, these muffins are a great way to get a variety of antioxidants and fiber. Wheat germ is a good source of vitamin E. Look for untoasted wheat germ in the organic food section of the supermarket. Adding boiling water to the batter and allowing it to sit for 15 minutes before baking allows the hearty oats, wheat germ, and bran to soak up the liquid for a more tender muffin.


1 cup whole wheat flour (about 4 3/4 ounces)
1/4 cup granulated sugar [splenda]
1/4 cup packed brown sugar [diabetisweet]
2 tablespoons untoasted wheat germ
2 tablespoons wheat bran
1 1/2 teaspoons baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1 1/2 cups quick-cooking oats [thick cut rolled oats]
1/3 cup chopped pitted dates
1/3 cup raisins
1/3 cup dried cranberries
1 cup low-fat buttermilk
1/4 cup canola oil
1 teaspoon vanilla extract
1 large egg, lightly beaten or [1/4 cup egg beaters]
1/2 cup boiling water
Cooking spray


Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 7 ingredients (through salt) in a large bowl, stirring with a whisk. Stir in oats, dates, raisins, and cranberries. Make a well in center of mixture. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring just until moist. Stir in boiling water. Let batter stand 15 minutes.

Preheat oven to 375°.

Spoon batter into 12 muffin cups coated with cooking spray. Bake at 375° for 20 minutes or until muffins spring back when touched lightly in center. Remove muffins from pans immediately; place on a wire rack.



Yield: 12 servings (serving size: 1 muffin)
Nutrition before my changes-

CALORIES 204 (28% from fat); FAT 6.4g (sat 0.8g,mono 3.2g,poly 1.8g); IRON 1.4mg; CHOLESTEROL 19mg; CALCIUM 43mg; CARBOHYDRATE 34.7g; SODIUM 288mg; PROTEIN 4.6g; FIBER 3.4g

Cooking Light, JANUARY 2006

My changes is [ ]

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Cucumber-Mango Salad

The blend of sweet, fiery, and smoky qualities common to Ethiopian fare is exemplified in this simple salad. Since red jalapeños are sometimes hard to find, you can always double up on the milder green variety.


2 cups thinly sliced peeled English cucumber (about 1)
1 1/2 cups finely chopped red onion
1/2 teaspoon salt
1 garlic clove, minced
1 teaspoon peanut oil
2 cups chopped seeded tomato (about 1 pound)
3 tablespoons chopped unsalted, dry-roasted peanuts
1 tablespoon finely chopped seeded red jalapeño pepper (about 1)
1 tablespoon finely chopped seeded green jalapeño pepper (about 1)
1/4 teaspoon coriander seeds, crushed
1/4 teaspoon ground cumin
1/8 teaspoon ground red pepper
Dash of ground cinnamon
Dash of ground cloves
1 3/4 cups diced peeled ripe mango (about 1)
1 tablespoon chopped fresh cilantro
3 tablespoons fresh lime juice


1. Combine first 4 ingredients in a colander; toss gently to coat. Let stand at least 20 minutes.

2. Heat oil in a large skillet over medium-high heat. Add tomato and next 8 ingredients (through ground cloves) to pan; sauté 5 minutes or until tomato is tender. Remove from heat; cool to room temperature (about 20 minutes).

3. Combine drained cucumber mixture, tomato mixture, mango, cilantro, and lime juice in a medium bowl; toss gently to combine.



Yield: 6 servings (serving size: 2/3 cup)

CALORIES 95 (32% from fat); FAT 3.4g (sat 0.5g,mono 1.5g,poly 1.1g); IRON 0.7mg; CHOLESTEROL 0.0mg; CALCIUM 31mg; CARBOHYDRATE 15.9g; SODIUM 204mg; PROTEIN 2.8g; FIBER 2.9g

Cooking Light, DECEMBER 2008

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Banana-Stuffed French Toast

Banana-Stuffed French Toast
from The Big Book of Vegetarian

4 ripe bananas, peeled, each cut into 4 pieces
8 thin slices light mixed-grain bread
1/2 cup milk or soymilk
2 large eggs (1 egg, 1/4 eggbeaters)
1 teaspoon vanilla extract
Pinch of ground cinnamon
1 tablespoon butter (smart balance light)
Powdered sugar for dusting
8 large strawberries
Maple syrup for serving (2 Tbs. Maple Grove Farms sugar-free)

Preheat the oven to 350F. Place 4 pieces of banana on each of 4 bread slices; mash the banana on the bread. Top with the remaining 4 bread slices. In a glass pie dish, whisk together the milk, eggs, vanilla, and cinnamon. Working in batches, dip the stuffed bread in the egg mixture; let soak for 45 seconds on each side.

In a large, nonstick skillet over medium heat, melt the butter. Working in batches, add the soaked stuffed bread to the skillet and cook until golden, about 2 minutes on each side. Transfer to a baking sheet and bake for 8 minutes. Transfer to plates and dust with powdered sugar. Garnish with the strawberries. Serve with maple syrup.

Serves 4.

my notes: I mashed the bananas on a plate, instead of on the bread.

Don't have nutrition facts on this one yet

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Kathie's Zucchini Muffins

* Exported from MasterCook *

Kathie's Zucchini Muffins

Recipe By :adapted
Serving Size : 12 Preparation Time :0:00
Categories : Baked Goods

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 3/4 ounces flour, whole-grain wheat -- about 1 cup
3 ounces flour, all-purpose -- about 2/3 cup
1/2 cup sugar substitute
1 teaspoon ground cinnamon
1 1/4 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 1/3 cups shredded zucchini
1/2 cup milk, skim
2 tablespoons canola oil
2 tablespoons honey
1 large egg
Cooking spray
1 tablespoon sugar
1/4 teaspoon ground cinnamon

1. Preheat oven to 400°.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine whole-wheat flour and next 6 ingredients (through salt) in a large bowl; stir with a whisk. Combine zucchini, milk, oil, honey, and egg in a small bowl; stir until blended. Make a well in center of flour mixture; add milk mixture, stirring just until moist. Spoon batter into 12 muffin cups coated with cooking spray.

3. Combine 1 tablespoon sugar and 1/4 teaspoon cinnamon; sprinkle over tops of muffins. Bake at 400° for 15 minutes or until golden. Remove from pans immediately; cool on a wire rack.

Source:
"Kathleen Lehner, Montgomery Village, Maryland, Cooking Light, JUNE 2009"
S(Internet Address):
"http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1898573"



Per Serving: 127 Calories; 3g Fat (20.9% calories from fat); 3g Protein; 22g Carbohydrate; 2g Dietary Fiber; 18mg Cholesterol; 176mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.

Serving Ideas : Original Nutritional Information-before my changes
Calories:145
Fat:3.1g (sat 0.4g,mono 1.6g,poly 0.9g)
Protein:3.5g
Carbohydrate:27.1g
Fiber:1.8g
Cholesterol:21mg
Iron:1.1mg
Sodium:154mg
Calcium:58mg

NOTES : "I was looking for something healthy the kids could grab for breakfast on the way out the door and came up with these muffins. The kids are grown now, but I still enjoy making these. Sometimes I add raisins, nuts, or dried cranberries for variety." -Kathleen Lehner, Montgomery Village, Md.

Rants continued......

Fish Fillet Packet with Sun-Dried Tomatoes

The Canadian Living Test Kitchen, 2005

Light and lemony fish is quick enough for weeknights and special enough for company.

Servings: 4

Ingredients:

4 fish fillets (such as catfish, tilapia, trout or salmon), about 1-1/2 lb total
1 tbsp extra-virgin olive oil
1 tsp grated lemon rind
2 tsp lemon juice
1/4 tsp each salt and pepper
2 tbsp drained oil-packed sun-dried tomatoes, thinly sliced
4 tsp chopped black olives
4 tsp rinsed capers
4 sprigs fresh thyme (or 1/2 tsp dried)

Preparation:
Cut heavy-duty or double-thickness foil 24 inches long; arrange fish in single layer in centre. Brush fish with half of the oil; turn.

In small bowl, whisk together lemon rind and juice, salt, pepper and remaining oil; brush over fish. Sprinkle with tomatoes, olives, capers and thyme. Double-fold sides then ends of foil to seal, leaving room in package for steam.

Place, seam side up, on grill over medium heat; close lid and cook until fish flakes easily when tested, about 15 minutes.


Nutritional Info
Per serving: about -

cal 206 ,pro 30 g ,total fat 8 g ,sat. fat 1 g ,carb 2 g ,fiber trace ,chol 78, sodium 322 mg

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Italian Wedding Soup

Italian Wedding Soup
2008, Barefoot Contessa Back to Basics
Prep Time: 30 min
Cook Time: 45 min
Serves: 8 servings

Ingredients:

For the meatballs:
3/4 pound ground chicken
1/2 pound chicken sausage, casings removed
2/3 cup fresh whole wheat bread crumbs
2 teaspoons minced garlic (2 cloves)
3 tablespoons chopped fresh parsley leaves
1/4 cup freshly grated Pecorino Romano
1/4 cup freshly grated Parmesan, plus extra for serving
3 tablespoons milk
1 extra-large egg, lightly beaten
Kosher salt and freshly ground black pepper

For the soup:
2 tablespoons good olive oil
1 cup minced yellow onion
1 cup diced carrots (3 carrots), cut into 1/4 inch pieces
3/4 cup diced celery (2 stalks), cut into 1/4 inch pieces
10 cups homemade chicken stock
1/2 cup dry white wine
1 cup whole wheat orzo
1/4 cup minced fresh dill
12 ounces baby spinach, washed and trimmed

Directions
Preheat the oven to 350 degrees F.

For the meatballs, place the ground chicken, sausage, bread crumbs, garlic, parsley, Pecorino, Parmesan, milk, egg, 1 teaspoon salt, and 1/2 teaspoon pepper in a bowl and combine gently with a fork. With a teaspoon, drop 1 to 1 1/4-inch meatballs onto a sheet pan lined with parchment paper. (You should have about 40 meatballs. They don't have to be perfectly round.) Bake for 30 minutes, until cooked through and lightly browned. Set aside.

In the meantime, for the soup, heat the olive oil over medium-low heat in a large heavy-bottomed soup pot. Add the onion, carrots, and celery and saute until softened, 5 to 6 minutes, stirring occasionally. Add the chicken stock and wine and bring to a boil. Add the pasta to the simmering broth and cook for 6 to 8 minutes, until the pasta is tender. Add the fresh dill and then the meatballs to the soup and simmer for 1 minute. Taste for salt and pepper. Stir in the fresh spinach and cook for 1 minute, until the spinach is just wilted. Ladle into soup bowls and sprinkle each serving with extra grated Parmesan.

No nutriton facts yet

Rants continued......

Turkey Roulade with Apple-Cider Gravy

Turkey Roulade with Apple-Cider Gravy
2007, Ellie Krieger

Prep Time: 30 min
Cook Time: 1 hr 40 min
Serves: 6
Ingredients:

1 (2 1/2-pound) skinless turkey breast, butterflied
1/2 cup dried cranberries
2 tablespoons canola oil, divided
1/2 large onion, diced (about 1 1/2 cups), plus 1 cup sliced onion
2 large garlic cloves, minced
5 slices day-old whole-wheat bread, crusts removed, cubed (about 2 1/2 cups)
1/3 cup lightly toasted chopped pecans
2 tablespoons plus 2 teaspoons fresh crumbled sage or 3 teaspoons dried, divided
1 1/2 cups low-sodium chicken broth, divided
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup apple cider
3 tablespoons apple cider vinegar
1 teaspoon cornstarch dissolved in 1 tablespoon cold water

Directions
Special equipment: kitchen twine

Place the turkey breast between 2 sheets of plastic wrap and pound lightly with a meat mallet to an even thickness of about 3/4-inch. Set aside while stuffing is prepared.

Preheat the oven to 375 degrees F.

Place the cranberries in a small saucepan and cover with water. Bring to a boil, cook for 1 minute, then remove from heat, drain and reserve. Heat 2 teaspoons oil in a large heavy skillet over medium heat. Add the diced onions and cook, stirring, until onions are golden but not charred, about 12 to 15 minutes. Add the garlic and cook an additional 2 to 3 minutes. Add bread, cranberries, pecans, 2 tablespoons fresh or 2 teaspoons dried sage and 1/2 to 3/4-cup chicken stock, depending upon consistency of stuffing; (you want the mixture to be moistened, but not too wet, since the turkey will release moisture when cooked). Cook over low heat for about 2 to 3 minutes, remove from heat.

Salt and pepper the inside and outside of the turkey breast. Spread the stuffing on the turkey, leaving about 1 1/2 to 2-inches uncovered on all sides. Roll up and secure tightly with kitchen twine, trying to keep all stuffing intact.

Heat 1 tablespoon of canola oil in a large Dutch oven or medium-sized roasting pan until hot. Sear stuffed turkey breast on all sides until lightly browned, 3 to 4 minutes per side. Add sliced onion and 1 1/2 cups chicken stock, cover tightly and roast in the oven until turkey reaches 160 degrees F when an instant-read thermometer is inserted into inner layer of meat, about 60 to 65 minutes. Remove the turkey breast from oven and transfer to a cutting board to rest.

Make the gravy: Add apple cider, 1/2 cup chicken stock, vinegar and remaining sage to the onions, chicken stock and juices in the roasting pan, bring to a boil and cook for approximately 10 minutes, stirring occasionally, until liquid is reduced by 1/3. Slowly add the cornstarch mixture, stirring constantly, and cook for 3 minutes more. The gravy should not be thick, just slightly thicker than a jus. Season with salt and pepper, to taste. Makes 1 1/2 cups gravy.

Remove twine from turkey breast and slice into 1 1/2-inch thick pieces. Serve with gravy.

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Thai Salad with Peanut Dressing

Thai Salad with Peanut Dressing


Add chopped cooked chicken (optional)


Dressing:
3 tablespoons water
2 tablespoons rice wine vinegar
1 tablespoon chopped green onions
1 tablespoon reduced-fat peanut butter
1 tablespoon low-sodium soy sauce
1 teaspoon grated peeled fresh ginger
1 teaspoon Sriracha (hot chile sauce, such as Huy Fong)
1 teaspoon dark sesame oil
2 teaspoons dry-roasted peanuts

Salad:
2 cups mixed baby salad greens
1/2 cup fresh bean sprouts
2 tablespoons vertically sliced red onion
2 tablespoons fresh mint leaves
2 tablespoons fresh cilantro leaves
6 baby carrots, peeled
4 cherry tomatoes, quartered

1. To prepare dressing, combine the first 8 ingredients in a blender; cover and process until smooth. Add peanuts; process 10 seconds.

2. To prepare salad, divide greens and remaining ingredients evenly between 2 serving plates. Drizzle each salad with 1/4 cup dressing.



Yield: 2 servings

CALORIES 160 ; FAT 8.2g (sat 1.4g,mono 3.6g,poly 2.8g); CHOLESTEROL 0.0mg; CALCIUM 68mg; CARBOHYDRATE 18.4g; SODIUM 554mg; PROTEIN 6.4g; FIBER 4.6g; IRON 2.1mg

Cooking Light, MAY 2009

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Caesar Salad

Caesar Salad

Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Salads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup egg substitute
1 tablespoon fresh lemon juice
3 tablespoons extra virgin olive oil
3 tablespoons red wine vinegar
1 1/2 teaspoons anchovy paste
1 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground black pepper
1/4 teaspoon fine sea salt
2 cloves garlic, minced
18 cups torn romaine and hearty field greens
2 cups Crisp Croutons
1/4 cup (1 ounce) grated fresh Parmesan cheese
Crisp Croutons:
6 cups (1/2-inch) cubed sourdough or French bread
(6 ounces)
1 tablespoon butter, melted
1 teaspoon paprika
1 tablespoon onion powder

Combine egg substitute and juice; gradually add oil, whisking constantly.
Stir in vinegar and next 5 ingredients (vinegar through garlic). Place
greens, croutons and cheese in a large bowl. Add dressing, and toss well
to coat.

serving size: 1 1/2 cups - (totals include Crisp Croutons) - 75 cal, 4.4g
fat (0.9g sat, 2.8g mono, 0.5g poly), 3g pro, 6g carb, 2g fiber, 2mg chol,
210mg sod, 63mg calc

For croutons, preheat oven to 350 degrees.

Combine all ingredients in a roasting or jelly roll pan; toss well to
coat. Bake at 350 for 20 minutes or until toasted, turning once.

24 cal, 0.7g fat, 0.7g pro, 4g carb, 0.2g fiber, 1mg chol, 0.2mg iron,
48mg sod, 6mg calc.



Source:
"Cooking Light-10/03"
I would leave out the croutons or make then whole wheat

Rants continued......

Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula

Margarita Fish Tacos with Chipotle-Lime Mayo and Arugula


This versatile dish would be good with chicken or shrimp. To turn it into a salad, omit the tortillas and add chopped jicama and avocado.


1 1/2 tablespoons grated orange rind
1 tablespoon grated lime rind
2 tablespoons tequila
2 teaspoons sugar (splenda)
2 teaspoons warm water
1 pound halibut fillets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 teaspoon olive oil
1/4 cup reduced-fat mayonnaise (maybe greek -Fage 0 %)
1 tablespoon finely chopped fresh cilantro
1 tablespoon fresh lime juice
1 1/2 teaspoons finely chopped chipotle chile, canned in adobo sauce (about 1 chile)
8 (6-inch) corn tortillas (make it a wrap with whole wheat wraps or tortillas)
2 cups trimmed arugula

Combine first 5 ingredients in a large zip-top plastic bag. Add halibut to bag; seal and marinate in refrigerator 30 minutes, turning occasionally. Remove halibut from bag; discard marinade. Pat halibut dry; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add halibut; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Break fish into chunks.

Combine mayonnaise, cilantro, juice, and chipotle.

Warm tortillas according to package directions. Divide fish evenly among tortillas; top each tortilla with 1/4 cup arugula and about 2 teaspoons mayonnaise mixture. Fold in half.



Yield: 4 servings (serving size: 2 tacos)

CALORIES 272 (23% from fat); FAT 6.9g (sat 1g,mono 2.1g,poly 2.5g); IRON 1.2mg; CHOLESTEROL 36mg; CALCIUM 97mg; CARBOHYDRATE 24g; SODIUM 367mg; PROTEIN 26g; FIBER 2.6g

Cooking Light, APRIL 2007

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Eggs in nests

This makes a lovely lazy weekend breakfast or brunch. Prepare double the quantity for four people — or for seconds.
Serves 2



2 slices wholegrain bread
olive oil cooking spray
1 teaspoon olive oil margarine
40 g (1½ oz) button mushrooms (about 4), stems trimmed, sliced
3 English (not baby) spinach leaves, washed, chopped
freshly ground black pepper, to taste
2 eggs
1 tablespoon coarsely grated reduced fat
cheddar cheese, grated


Preheat the oven to 180°C (350°F/Gas 4).
Cut the crusts off the bread. Spray both sides of each slice lightly with oil. Press the bread slices firmly into two 1/3 cup (80 mL/2 1/2 fl oz)capacity non-stick muffin pan holes. Set aside.
Heat the margarine in a non-stick frying pan over medium–high heat until sizzling. Add the mushrooms and cook, stirring often, for 4–5 minutes or until tender. Add the spinach and cook, stirring, for 1–2 minutes or until wilted. Remove from the heat and season with pepper.
Divide mushroom mixture between the bread cases. Crack an egg into a small dish and then slide it into one of the bread cases. Repeat with the remaining egg. Sprinkle with the cheese. Bake for 15 minutes (for a softly set yolk), 20 minutes (for a hard-cooked yolk), or until the egg is cooked to your liking. Serve warm or at room temperature.

Per serve
Energy: 901 kJ/ 214 cals; Protein 14 g; Fat 10 g (includes 4 g saturated fat and 197 mg cholesterol); Carbs 15 g; Fibre 2.5 g

Source: Anneka Manning

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Poached Eggs with Buttery Multigrain Toast

Photo: Becky Luigart-Stayner; Styling: Cindy Barr







The eggs can be poached ahead and stored in cold water in the refrigerator, but if so, be sure to undercook them slightly. Warm them in hot water before serving.


1 tablespoon white vinegar
4 large eggs
2 tablespoons butter, softened (I will use smart balance light to lower the sat fat)
4 (1 1/2-ounce) slices multigrain bread
2 cups baby arugula
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

1. Preheat broiler.

2. In a (12-inch) skillet, bring a 2-inch layer of water (about 4 cups) to a low boil with vinegar. Break an egg into a bubbling area so the bubbles spin the egg and set the white around the yolks. Add remaining eggs, then turn down the heat and poach them so they scarcely bubble for 3 minutes or until desired degree of doneness. To test them, lift an egg with a slotted spoon and press with your fingertip: The white should be set with the yolk still soft. Transfer the eggs to a bowl of warm water. Trim strings from edges of each egg with kitchen shears, if desired.

3. Spread 1 1/2 teaspoons butter over each bread slice. Place bread slices in a single layer on a heavy baking sheet; broil 3 minutes or until golden. Place one toasted bread slice on each of 4 plates; top each serving with 1/2 cup arugula and one egg. Sprinkle evenly with salt and pepper, and serve immediately.



Yield: 4 servings
Nutrition before my changes
CALORIES 231 ; FAT 12.3g (sat 5.5g,mono 4g,poly 1.3g); CHOLESTEROL 227mg; CALCIUM 83mg; CARBOHYDRATE 20.6g; SODIUM 468mg; PROTEIN 10.9g; FIBER 2.9g; IRON 2.6mg

Cooking Light, MAY 2009

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Spirulina Guacamole Dip

Spirulina Guacamole Dip



Dr. Oz recommends this healthy dip recipe containing spirulina algae, a source of valuable DHA omega-3s.


Ingredients:


2 avocados , pitted
Juice of 1 lemon
Juice of 1 lime
1 clove garlic , roughly chopped
1 medium yellow onion , roughly chopped
1 jalapeno , sliced
1 cup cilantro leaves
3 tablespoons spirulina (available at some health food stores)
1 seeded and chopped tomato or 1/2 cup grape tomatoes , halved
Salt and pepper to taste
Put all ingredients, except for tomatoes, into a blender and mix until combined. Stir in tomatoes and season to taste.

Rants continued......

Chipotle Salmon Burgers

Chipotle Salmon Burgers

Shape the patties up to eight hours in advance, and cook just before serving. Use a grill pan or nonstick skillet to cook them since they may not hold up on a standard grill. If you have a mini food processor, use it to prepare the mayonnaise mixture. You can use regular hamburger buns instead of English muffins.

Mayonnaise:
1 tablespoon chopped fresh cilantro
3 tablespoons light mayonnaise
2 tablespoons finely chopped fresh mango
1 tablespoon finely chopped fresh pineapple
1/8 teaspoon finely grated lime rind

Burgers:
1/3 cup chopped green onions
1/4 cup chopped fresh cilantro
1 tablespoon finely chopped chipotle chile, canned in adobo sauce
2 teaspoons fresh lime juice
1/4 teaspoon salt
1 (1 1/4-pound) salmon fillet, skinned and cut into 1-inch pieces
Cooking spray
4 English muffins (whole wheat for me)
4 butter lettuce leaves

1. To prepare mayonnaise, combine first 5 ingredients in a food processor or blender; process until smooth. Transfer to a bowl; cover and chill.

2. To prepare burgers, place onions, 1/4 cup cilantro, chile, and juice in a food processor; process until finely chopped. Add salt and salmon; pulse 4 times or until salmon is coarsely ground and mixture is well blended.

3. Divide salmon mixture into 4 equal portions; shape each portion into a (1-inch-thick) patty. Cover and chill 30 minutes.

4. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 6 minutes on each side or until desired degree of doneness.

5. Wipe skillet with paper towels; recoat with cooking spray. Place 2 muffins, cut sides down, in pan; cook 2 minutes or until lightly toasted. Repeat procedure with cooking spray and remaining muffins.

6. Place 1 muffin bottom on each of 4 plates; top each serving with 1 lettuce leaf and 1 patty. Spread about 1 tablespoon mayonnaise mixture over each patty; place 1 muffin top on each serving.

Yield: 4 servings (serving size: 1 burger)

CALORIES 408 (33% from fat); FAT 15g (sat 2.6g,mono 4.5g,poly 6.6g); IRON 3.8mg; CHOLESTEROL 94mg; CALCIUM 124mg; CARBOHYDRATE 28.9g; SODIUM 595mg; PROTEIN 37.4g; FIBER 2.9g

Cooking Light, JUNE 2008
__________________

Rants continued......

Turkey Tacos with Lettuce Wraps

Turkey Lettuce Wrap Tacos with Chiles, Cumin, Cilantro, Lime and Tomato-Avocado Salsa

Makes about 8 tacos

For tacos:
1 T olive oil
1 tsp. minced garlic
1-2 T diced green chiles
1 tsp. ground cumin
1/4 tsp. ground chipotle chile powder or cayenne
1 1/2 lbs. ground turkey
1/2 tsp. salt
1/2 cup thinly sliced green onions
1 large bunch cilantro, finely chopped (about 1 1/4 cups chopped cilantro. I used 1 cup in tacos and 1/4 cup in salsa. Use more or less cilantro to taste.)
2 T fresh lime juice
2 large heads romaine lettuce (or use iceberg, Boston lettuce, or butter lettuce)


Heat olive oil in heavy frying pan then add minced garlic and diced green chiles and saute about 1 minute. Add cumin and ground chipotle or cayenne and cook about 1 minute more. Then add turkey and salt and cook over medium-high heat, breaking apart with the back of the turner as it cooks. Cook about 5 minutes, or until turkey is starting to brown.

While turkey cooks, thinly slice green onions and set aside, then wash cilantro, spin dry or dry with paper towels, and finely chop cilantro. Cut off root end of lettuce, discard tough outer leaves, and wash lettuce and spin dry in salad spinner or dry with paper towels.

When turkey is lightly browned, add sliced green onions and cook about 2 minutes. Turn off heat, then stir in 1 cup chopped cilantro and 2 T lime juice.

For salsa:
2 medium avocados, diced
1 1/2 cups finely chopped cherry tomatoes
2 T fresh lime juice
2 T olive oil (optional)
sea salt to taste

Peel and dice avocado, place in glass or plastic bowl and toss with lime juice. Stir in chopped tomato and olive oil, season to taste with salt.



To assemble tacos:
Spoon 2-3 large spoonfuls of turkey mixture into each piece of lettuce. (I used the inner more folded pieces of lettuce and saved the flatter outer pieces for using in salad.) Top meat mixture with salsa. You could also eat this mixture inside whole wheat tortillas or pitas.

Source: Kalyn Denny
Thanks Kalyn love your kitchen!

Rants continued......

Journaling

No workout today raining and nasty, had a lot of things to do.

b- oatmeal 1 cup cooked , splenda and cinnamon

s- banana

l- salmon burger on whole wheat sandwich thins, veggie cheese and 1/2 cup canned peaches-light syrup rinsed off

s- rf string cheese and granny smith

d- chicken and veggies

Rants continued......

Journaling

This is my day:

b-1 cup cooked oats, splenda, cinnamon, 1 T dried organic cranberries, slash milk and 1/2 oz walnuts

s-banana

L- whole wheat sandwich thins, salmon burger, veggie cheese and 1/2 cup canned peaches-light syrup rinsed off

s-low fat string cheese. granny smith apple

d-chicken and veggies sauteed

25 minute walk on the bike and hike

Rants continued......

Chicken and Strawberry Salad

Chicken and Strawberry Salad
Yield: 4 servings

Ingredients
Dressing:
1 tablespoon splenda (original used sugar)
2 tablespoons red wine vinegar
1 tablespoon water
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 tablespoons extra-virgin olive oil

Salad:
4 cups torn romaine lettuce
4 cups arugula
2 cups quartered strawberries
1/3 cup vertically sliced red onion
12 ounces skinless, boneless rotisserie chicken breast, sliced
2 tablespoons unsalted cashews, halved
1/2 cup (2 ounces) crumbled blue cheese (I would sub feta)
Preparation

1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.

2. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving.


Jackie Mills, MS, RD, Cooking Light, MAY 2009

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Cilantro-Lime Chicken with Avocado Salsa

Cilantro-Lime Chicken with Avocado Salsa


Fast: A three-minute dip into a pungent marinade is all that's needed to deliver big flavor to chicken breasts.


Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray

Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped

1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.

2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.



Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup salsa)

CALORIES 289 ; FAT 13.2g (sat 2.4g,mono 7.5g,poly 1.9g); CHOLESTEROL 94mg; CALCIUM 29mg; CARBOHYDRATE 6.6g; SODIUM 383mg; PROTEIN 35.6g; FIBER 3.6g; IRON 1.6mg

Cooking Light, APRIL 2009

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Whole-Wheat Pizza Margherita

Whole-Wheat Pizza Margherita

Serves: 8

Note: If you don't have a rolling pin, use a wine bottle or stretch the dough out with your hands. If the dough springs back too much, let it rest for 3 minutes to relax the gluten. The cornmeal on the pizza stone or baking sheet makes the crust dry and crunchy. The basil shouldn't go on until after baking, or it will burn.

Ingredients:
Crust:
1 package (1/4 ounce) active dry yeast
1 cup warm water
1 tablespoon extra-virgin olive oil
2 teaspoons salt
2 1/2 cups whole-wheat flour, plus additional for kneading

Topping:
2 large tomatoes, thinly sliced, then cut into half circles
8 ounces part-skim mozzarella, thinly sliced into half circles
Extra-virgin olive oil (optional garnish)
8 fresh basil leaves, thinly sliced
Dash of cornmeal for pizza stone

Directions:

In a medium mixing bowl, combine yeast and warm water; let sit until yeast foams, about 5 minutes. Stir in oil and salt. Add flour, 1/2 cup at a time, mixing with a large spoon, until dough comes away from the side of the bowl and holds together.
Sprinkle additional flour onto work surface. Turn out the dough and knead about 5 minutes, until it is smooth and springy, adding only enough flour to keep it from sticking to the board.

Form dough into a ball; place in a medium bowl. Cover with plastic wrap and put in a warm place. Let rise until doubled in size, about 2 hours.

To make pizza: Preheat oven to 475°F. Place dough on lightly floured work surface; flatten with your hand. Using floured rolling pin, roll dough outward from the center. Form dough into a circle or rectangle about 1/4-inch thick.

Sprinkle pizza stone or baking sheet with cornmeal. Lay crust on stone or sheet. Lay alternating slices of tomato and cheese on top of the crust, slightly overlapping each piece. Lightly drizzle with additional oil, if desired.

Let pizza rest 10 minutes. (This step can be skipped, but it makes for the crispiest crust.) Place pizza in oven and bake 20 minutes, or until cheese is melting and browning a bit. Sprinkle pizza with sliced basil leaves.

Nutrition:
237 calories,7 g total fat (2 g sat),0 mg cholesterol,31 g carbohydrate,12 g protein,5 g fiber,703 mg sodium

Source: South Beach Online

Rants continued......

Whole Wheat Apple Muffins With Flax

* Exported from MasterCook *

Whole Wheat Apple Muffins With Flax

Recipe By :Chari
Serving Size : 12
Categories : Baked Goods

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Ingredients:
1/4 cup flax seed -- milled
1 cup flour, whole-grain wheat
1/2 cup whole wheat pastry flour
1/2 cup sugar substitute
2 teaspoons baking powder
1/2 teaspoon baking soda
1 tablespoon cinnamon
1/2 teaspoon sea salt
2 egg whites -- beaten
1 1/2 cups apples -- peeled, cored & finely chopped (your choice)
3 tablespoons canola oil
1/2 cup milk, 1% lowfat
1/2 teaspoon vanilla extract
1/2 cup walnuts, English

Preheat the oven to 450°F. Spray 12 cup muffin tin with Pam and set aside.

Mix together the milled flax seed, flours, sugar substitute (I use splenda) ,baking powder, baking soda, cinnamon and salt, and set aside. In a separate bowl, combine egg whites, canola oil, milk, and vanilla extract. Stir in the dry ingredients and fold in the apple chunks and nuts.

Divide the batter evenly among the prepared muffin cups. Bake for 10 minutes, turn the heat down to 400°F, and bake for an additional 5 to 10 minutes, or until a toothpick inserted into the center of a muffin comes out clean. Cool the muffins for 5 minutes in the tin, then turn them out onto a wire rack to cool completely.


Source:(Internet Address):
"Adapted from -Hodgson Mill Whole Wheat Flax'N Apple Muffins"



Per Serving (excluding unknown items): 159 Calories; 8g Fat (41.4% calories from fat); 4g Protein; 20g Carbohydrate; 4g Dietary Fiber; trace Cholesterol; 244mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 1/2 Fat; 1/2 Other Carbohydrates.

Rants continued......

Pasta with Escarole, White Beans and Chicken Sausage

* Exported from MasterCook *

Pasta with Escarole, White Beans and Chicken Sausage

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
Ingredients
3/4 pound whole wheat bowtie pasta
1 tablespoon olive oil
1 cup onion -- chopped
3 cloves garlic -- minced
6 ounces sweet italian chicken sausage -- casings removed, crumbled
8 cups escarole -- rinsed, drained and chopped, medium size
1 3/4 cups cannellini beans no salt added -- (14-ounce) drained and rinsed
1 1/2 cups low-sodium chicken broth -- 1 can
1/2 teaspoon red pepper flakes
1 tablespoon chopped fresh sage leaves
Salt
Freshly ground black pepper
1 ounce Parmesan cheese -- grated

Directions

Cook the pasta according to the directions on the package.

Heat the oil over a medium heat in a large, deep saute pan or 8-quart stockpot. Saute the onion until soft and translucent, about 5 minutes. Add the garlic and cook an additional 1 minute. Stir in the sausage and cook until heated through and browned, about 4 minutes. Add the escarole and cook until wilted, about 3 to 4 minutes. Add the beans, 1 cup of chicken stock, sage and red pepper flakes and simmer until the mixture is heated through and liquid is slightly reduced. Add the sausage-bean mixture to pasta and toss well, loosening with the additional 1/2 cup chicken stock if necessary. Season with freshly ground pepper and salt, to taste.

Divide among 4 pasta bowls and top with parmesan cheese.

Source:
"Ellie Krieger"
(Internet Address):
Ellie Krieger
Start to Finish Time:
"0:25"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 560 Calories; 14g Fat (21.4% calories from fat); 36g Protein; 83g Carbohydrate; 16g Dietary Fiber; 33mg Cholesterol; 522mg Sodium. Exchanges: 1 Lean Meat; 1 1/2 Vegetable; 1 Fat.

Rants continued......

Sauteed Salmon with Zucchini Noodles and Red Bell Pepper Coulis

Sauteed Salmon with Zucchini Noodles and Red Bell Pepper Coulis

Source: Cooking Light 1998 Annual

These sautéed, julienne-cut zucchini strips are a lower-calorie alternative to pasta. A coulis is a thick purée or sauce.

Red Bell Pepper Coulis (see below)
4 medium zucchini
2 tablespoons fresh lime juice
1 teaspoon minced shallots
1/4 teaspoon salt
1/8 teaspoon cracked pepper
1 garlic clove, minced
6 (6-ounce) salmon fillets
1/4 cup all-purpose flour (I would use whole wheat flour)
1 tablespoon butter, divided
Chopped fresh parsley (optional)
Freshly ground pepper (optional)


Prepare Red Bell Pepper Coulis; set aside. Slice zucchini lengthwise into 1/4-inch-thick strips, stopping at the inside part of the zucchini containing the seeds; discard middle portions. Cut strips lengthwise into long, thin "noodles"; set aside.

Combine lime juice and next 4 ingredients (lime juice through garlic) in a small bowl. Rub salmon with juice mixture. Dredge salmon in flour. Melt 2 teaspoons butter in a large nonstick skillet over medium-high heat. Add salmon; sauté 4 minutes on each side or until fish flakes easily when tested with a fork. Remove salmon from skillet. Set aside; keep warm.

Melt 1 teaspoon butter in skillet. Add zucchini noodles; sauté 4 minutes or until wilted, tossing gently.

Spoon Red Bell Pepper Coulis onto 6 serving plates. Top with zucchini noodles and salmon. Garnish with chopped parsley and freshly ground pepper, if desired.


Yield: 6 servings (serving size: 5 ounces salmon, 3/4 cup zucchini, and 2 1/2 tablespoons coulis)

CALORIES 376 (45% from fat); FAT 18.7g (sat 4g,mono 8.7g,poly 3.6g); IRON 2.5mg; CHOLESTEROL 121mg; CALCIUM 32mg; CARBOHYDRATE 12.3g; SODIUM 318mg; PROTEIN 38.9g; FIBER 1.8g

Cooking Light, JULY 1997



Red Bell Pepper Coulis

2 teaspoons olive oil
3 cups coarsely chopped red bell pepper
2 tablespoons minced shallots
1 tablespoon minced jalapeño pepper
2 garlic cloves, minced
3/4 cup low-salt chicken broth
2 tablespoons balsamic vinegar
1/4 teaspoon salt


Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper, shallots, jalapeño pepper, and garlic; sauté 2 minutes. Cover, reduce heat, and simmer 10 minutes or until tender. Add broth; simmer, uncovered, 15 minutes or until liquid almost evaporates.
Place pepper mixture in a blender, and process until smooth. Strain purée through a sieve over a bowl; discard solids. Stir in vinegar and salt.


Yield: 1 cup (serving size: 2 1/2 tablespoons)

CALORIES 40 (45% from fat); FAT 2g (sat 0.3g,mono 1.1g,poly 0.3g); IRON 1.2mg; CHOLESTEROL 0.0mg; CALCIUM 8mg; CARBOHYDRATE 5.4g; SODIUM 110mg; PROTEIN 1.1g; FIBER 1.3g

Rants continued......

Grilled Turkey Burgers with Goat Cheese Spread

Grilled Turkey Burgers with Goat Cheese Spread


A small amount of pungent goat cheese flavors the creamy spread. Double the spread and use it on grilled chicken or turkey sandwiches.


2 teaspoons grated lemon rind
1/2 teaspoon salt
2 garlic cloves, minced
1 pound ground turkey breast
1 (10-ounce) package frozen chopped spinach, thawed and drained
1 large egg white
1/4 teaspoon freshly ground black pepper, divided
Cooking spray
1/2 cup 2% reduced-fat Greek-style yogurt (such as Fage)
1/4 cup (1 ounce) crumbled goat cheese
2 tablespoons chopped fresh flat-leaf parsley
1 tablespoon chopped fresh oregano
1 tablespoon chopped fresh mint
6 (2-ounce) whole-wheat hamburger buns, toasted
6 green leaf lettuce leaves
6 (1/8-inch-thick) slices red onion

1. Combine first 6 ingredients and 1/8 teaspoon pepper in a large bowl, mixing gently. Divide turkey mixture into 6 equal portions, shaping each into a 1/4-inch-thick patty. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 8 minutes on each side or until done.

2. Combine remaining 1/8 teaspoon pepper, yogurt, and next 4 ingredients (through mint) in a bowl, stirring well. Spread 1 1/2 tablespoons yogurt mixture on the bottom half of each bun; top each serving with 1 lettuce leaf, 1 onion slice, and 1 patty. Place top half of bun on each serving.



Yield: 6 servings (serving size: 1 burger)

CALORIES 269 ; FAT 5.7g (sat 2.2g,mono 1g,poly 1.4g); CHOLESTEROL 28mg; CALCIUM 182mg; CARBOHYDRATE 33.9g; SODIUM 588mg; PROTEIN 23.9g; FIBER 6.2g; IRON 3mg

Cooking Light, APRIL 2009

Rants continued......

Spaghetti Puttanesca with Broccoli Rabe

Serves: 4

Prep Time: 5 minutes

Cook Time: 15 minutes

Nutrition Score per serving: (2 1∕4 cups): 387 calories, 10 g fat (23% of calories), 3 g saturated fat, 53 g carbs, 25 g protein, 5 g fi ber, 284 mg calcium, 5 mg iron, 489 mg sodium



Broccoli rabe has a slightly nutty and pleasantly bitter taste. If you can't find it, substitute Swiss chard.

Ingredients
8 ounces whole-wheat spaghetti
1 pound broccoli rabe, thick stems discarded, cut into 2-inch pieces
½ tablespoon extra-virgin olive oil
4 cloves garlic, thinly sliced
¼ teaspoon red pepper flakes (or more to taste)
1 14.5-ounce can no-salt-added diced tomatoes
2 teaspoons capers, rinsed and chopped
12 Mediterranean olives, such as kalamata, pitted and chopped
1 6-ounce can tuna packed in olive oil, drained
Freshly ground black pepper
2 ounces Parmigiano-Reggiano
Chopped fresh basil or parsley (optional)

Directions
Cook spaghetti in a pot of boiling water for about 9 minutes or until al dente. Add broccoli rabe to the pot 3 minutes before pasta is done. Cover; return to a boil. Uncover, finish cooking, and drain.

Meanwhile, heat oil in a skillet over medium heat. Add garlic; cook until golden. Add red pepper flakes and tomatoes; bring to a simmer. Toss in capers, olives, and tuna; season with black pepper. Simmer for 2 minutes more; remove from heat. Return spaghetti and broccoli rabe to large pot. Add tomato-tuna mixture and toss. Divide among 4 bowls, shave Parmigiano-Reggiano over pasta with a vegetable peeler, top with herbs, if desired, and serve.



Source: Shape Magazine online

Rants continued......

Soy-Sesame Kale

Soy-Sesame Kale


City Catering Company in Seattle likes to use dinosaur kale—also called lacinato kale, cavolo nero, and black kale—in this speedy side dish.


3 tablespoons low-sodium soy sauce
3 tablespoons mirin (sweet rice wine)
1 tablespoon rice vinegar
1 tablespoon dark sesame oil
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
1 1/2 pounds dinosaur kale, trimmed and cut into 2-inch pieces
Cooking spray

1. Combine first 6 ingredients in a large bowl, stirring with a whisk. Add kale; toss to coat. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add half of kale mixture to pan; sauté 4 minutes or until wilted and tender. Transfer to a bowl. Repeat procedure with remaining kale mixture.



Yield: 8 servings (serving size: 3/4 cup)

CALORIES 59 ; FAT 2.1g (sat 0.3g,mono 0.8g,poly 0.9g); CHOLESTEROL 0.0mg; CALCIUM 74mg; CARBOHYDRATE 8g; SODIUM 248mg; PROTEIN 2.2g; FIBER 1.1g; IRON 1.1mg

Cooking Light, APRIL 2009

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Black-Eyed Pea Salad

Black-Eyed Pea Salad

Sides and Salads. "Organic tomatoes bring the best flavor to this vegetarian dish. I pick them straight from my garden, but you can substitute canned diced tomatoes." —Judy Holder, Elk City, Okla.


1/2 teaspoon fine sea salt
1 garlic clove, minced
1/4 cup rice wine vinegar
2 tablespoons roasted garlic extra-virgin olive oil (such as Consorzio)
1 teaspoon ground cumin
3 cups chopped peeled tomato (about 2 large)
1/2 cup finely chopped onion
2 tablespoons chopped fresh cilantro
1 (15-ounce) can black-eyed peas, rinsed and drained
1 jalapeño pepper, seeded and minced
1 (6-ounce) bag baked pita chips (such as Stacy's) (I make my own whole wheat toasted pita chips)

1. Combine salt and garlic in a medium bowl; mash with a fork until a paste consistency. Add vinegar, oil, and cumin, stirring with a whisk. Add tomato and next 4 ingredients (through pepper); toss well. Serve with pita chips.



Yield: 6 servings (serving size: about 3/4 cup salad and 1 ounce chips)

CALORIES 228 ; FAT 10.1g (sat 1.2g,mono 6.4g,poly 2g); CHOLESTEROL 0.0mg; CALCIUM 12mg; CARBOHYDRATE 30.6g; SODIUM 573mg; PROTEIN 5.5g; FIBER 4.6g; IRON 2mg

Cooking Light, APRIL 2009

Rants continued......

Chipotle Sloppy Joes

Chipotle Sloppy Joes


Add Mexican-inspired spice to this traditional family favorite.


Cooking spray
2 1/2 cups presliced Vidalia or other sweet onion
1 (7-ounce) can chipotle chiles in adobo sauce
1 pound ground sirloin
1/2 cup prechopped green bell pepper
2 tablespoons tomato paste
1 teaspoon kosher salt
1/2 teaspoon ground cumin
1 (8-ounce) can no-salt-added tomato sauce
5 (1 1/2-ounce) hamburger buns, toasted ( 100 % Whole Wheat for me)

1. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion to pan; cover and cook 8 minutes or until golden brown, stirring frequently. Remove from heat; set aside.

2. Remove 1 teaspoon adobo sauce from can; set aside. Remove 1 chipotle chile from can; chop and set aside. Reserve remaining chiles and adobo sauce for another use.

3. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 4 minutes or until browned, stirring to crumble. Add bell pepper to pan; sauté 2 minutes. Stir in chopped chipotle chile, adobo sauce, tomato paste, and next 3 ingredients (through tomato sauce); cook 3 minutes, stirring occasionally. Spoon 1/2 cup beef mixture over bottom half of each bun, and top evenly with onions and top half of bun.

Plate with pickle chips and a simple slaw. Combine 1/3 cup canola-based mayonnaise, 1 1/2 teaspoons sugar, 1/2 teaspoon freshly ground black pepper, 1/4 teaspoon salt, and 1/4 teaspoon dry mustard in a large bowl; stir with a whisk. Add 3 cups packaged cabbage-and-carrot coleslaw, tossing well to combine.



Yield: 5 servings (serving size: 1 sandwich)

CALORIES 273 ; FAT 6.1g (sat 2.1g,mono 2.1g,poly 1.3g); CHOLESTEROL 48mg; CALCIUM 84mg; CARBOHYDRATE 32.1g; SODIUM 724mg; PROTEIN 23.3g; FIBER 3.4g; IRON 3.7mg

Cooking Light, APRIL 2009

Rants continued......

My Research of Resveratrol

After three days of research on Resveratrol I decided on an organic company.

Here's the link

I ordered the 250mg of the Trans-Resveratrol Isomer from vitacost with a 5 % off coupon code.

Rants continued......

More of Us May Soon Be Living to 100

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Fox News On Reseveratrol - Anti-Aging - Muscadine Grape - Red Wine

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Resveratrol- The Anti-Aging Breakthrough

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My Research of Resveratrol

Rants continued......

My Research of Resveratrol

Watch CBS Videos Online

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Chocolate-Peanut Butter Smoothie

Chocolate-Peanut Butter Smoothie


Protein and monounsaturated fat from the peanut butter, potassium from the banana, and protein and calcium from the yogurt will get your day off to a great start. Peel and slice bananas to freeze individually in zip-top bags for smoothies and shakes.


1/2 cup 1% low-fat milk
2 tablespoons chocolate syrup
2 tablespoons creamy peanut butter
1 frozen sliced ripe banana
1 (8-ounce) carton vanilla low-fat yogurt

Place all ingredients in a blender; process until smooth.



Yield: 2 servings (serving size: about 1 cup)

CALORIES 332 (29% from fat); FAT 10.8g (sat 3.2g,mono 4.5g,poly 2.3g); IRON 1mg; CHOLESTEROL 8mg; CALCIUM 282mg; CARBOHYDRATE 49.8g; SODIUM 194mg; PROTEIN 12.7g; FIBER 3.1g

Cooking Light, JULY 2003

Rants continued......

Batido de Mango (Mango Smoothie)

Batido de Mango (Mango Smoothie)


The batido is a smoothie made with milk and tropical fruits. Omit the lime juice and substitute frozen guanábana pulp for the mango to create a classic Cuban drink. Guanábana is an exotic-tasting, rich, tart-sweet, white-fleshed fruit.


1 1/2 cups chopped peeled mango
1 1/2 cups fat-free milk
1/4 cup fresh lime juice
1 tablespoon brown sugar

Place all ingredients in a blender; process until smooth. Serve over ice.



Yield: 4 servings (serving size: 3/4 cup)

CALORIES 89 (4% from fat); FAT 0.4g (sat 0.2g,mono 0.1g,poly 0.0g); IRON 0.1mg; CHOLESTEROL 2mg; CALCIUM 121mg; CARBOHYDRATE 19.5g; SODIUM 49mg; PROTEIN 3.5g; FIBER 1.2g

Cooking Light, MAY 2002

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Banana Pumpkin Smoothie

Banana Pumpkin Smoothie


The frozen fruit helps give the smoothie a thick texture; chilling the pumpkin ensures the smoothie stays cold when you blend it. The combination of banana, pumpkin, yogurt, and orange juice gives this breakfast beverage 740 milligrams of potassium per serving.


1 cup low-fat vanilla yogurt
3/4 cup canned pumpkin, chilled
1/2 cup ice cubes
1/3 cup fresh orange juice
1 tablespoon brown sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Dash of ground cloves
1 ripe banana, sliced and frozen
Dash of ground cinnamon (optional)

Combine yogurt and next 8 ingredients (through banana) in a blender, and process until smooth. Garnish with dash of ground cinnamon, if desired. Serve immediately.



Yield: 2 servings (serving size: about 1 cup)

CALORIES 218 (9% from fat); FAT 2.2g (sat 1.1g,mono 0.5g,poly 0.1g); IRON 1.2mg; CHOLESTEROL 6mg; CALCIUM 243mg; CARBOHYDRATE 44.5g; SODIUM 87mg; PROTEIN 8.4g; FIBER 5.5g

Cooking Light, APRIL 2005

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Banana-Mango Smoothie

Freeze the cubed mango overnight in an airtight container to make this smoothie a snap to throw together (for variety, try substituting frozen berries for the mango). Remember to let frozen mango thaw for 15 minutes to soften slightly. The dry milk is optional, but one tablespoon provides about 100 milligrams of calcium.


1 cup cubed peeled ripe mango
3/4 cup sliced ripe banana (about 1 medium)
2/3 cup fat-free milk
1 tablespoon nonfat dry milk (optional)
1 teaspoon honey
1/4 teaspoon vanilla extract

Arrange the mango cubes in a single layer on a baking sheet; freeze until firm (about 1 hour). Place frozen mango and the remaining ingredients in a blender. Process until smooth.



Yield: 2 servings (serving size: 1 cup)

CALORIES 160 (4% from fat); FAT 0.7g (sat 0.3g,mono 0.2g,poly 0.1g); IRON 0.3mg; CHOLESTEROL 2mg; CALCIUM 160mg; CARBOHYDRATE 36.1g; SODIUM 65mg; PROTEIN 5.1g; FIBER 2.6g

Cooking Light, MARCH 2001

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Mango Lassi

Mango Lassi


Choose low-fat or fat-free dairy products to keep saturated fat in check while delivering healthful calcium, potassium, and vitamin D. This sweet Indian-style, smoothie-like drink is a blend of fresh mango, tangy plain yogurt, and milk.


1 cup chopped fresh mango
1 1/2 tablespoons sugar (splenda)
1 1/2 cups fat-free plain Greek yogurt
1/2 cup 1% low-fat milk
2 teaspoons chopped pistachios
Dash of ground cardamom (optional)

1. Combine mango and sugar in a blender; process until pureed. Add yogurt and milk; process until smooth. Serve with pistachios; sprinkle with cardamom, if desired.



Yield: 3 servings (serving size: 1 cup lassi and about 1/2 teaspoon pistachios)

CALORIES 137 ; FAT 1.4g (sat 0.4g,mono 0.6g,poly 0.3g); CHOLESTEROL 4mg; CALCIUM 207mg; CARBOHYDRATE 27.5g; SODIUM 89mg; PROTEIN 7g; FIBER 1.2g; IRON 0.2mg

Cooking Light, JANUARY 2009

Rants continued......

Frozen Banana Latte

Frozen Banana Latte


Keep peeled and sliced bananas in your freezer in zip-top bags because you'll want to make this smoothie often.


1 cup vanilla low-fat frozen yogurt
1 cup vanilla soy milk
1/2 cup cubed soft silken tofu
2 to 3 teaspoons instant coffee granules
2 ripe bananas, sliced and frozen (about 1 1/2 cups)
Ground cinnamon (optional)

Place first 5 ingredients in a blender; process until smooth and frothy. Sprinkle with cinnamon, if desired.



Yield: 3 servings (serving size: about 1 cup)

CALORIES 208 (20% from fat); FAT 4.6g (sat 1.3g,mono 0.4g,poly 1.4g); IRON 0.9mg; CHOLESTEROL 7mg; CALCIUM 184mg; CARBOHYDRATE 37.8g; SODIUM 61mg; PROTEIN 6.7g; FIBER 1.9g

Cooking Light, JULY 2004

Rants continued......

Blueberry Tofu Smoothie

Blueberry Tofu Smoothie

By Rhonda Parkinson, About.com

Blueberry Tofu Smoothie

Soft and creamy silken tofu is the tofu of choice for smoothies and shakes. If it isn’t available, you can substitute 2/3 cup of plain, low-fat yogurt. Feel free to boost the protein content of your smoothie by adding 1 or 2 teaspoons of wheat germ.

Prep Time: 20 minutes

Ingredients:
6 ounces silken tofu
1 medium banana
2/3 cup soy milk (I used organic)
1 cup frozen or fresh blueberries
1 tablespoon honey (agave nectar or splenda)
2 -3 ice cubes, optional

Preparation:
Drain the silken tofu to remove excess water (silken tofu has a high water content).
Peel and slice the banana. Place on a baking sheet and freeze for about 15 minutes (this helps make the smoothie thicker).
Blend the banana, tofu and soy milk for 30 seconds. Add 1/2 cup of the frozen blueberries and process until smooth. Add the remaining blueberries, honey and ice cubes if using and process again until smooth. Enjoy!

Nutritional Breakdown-without my changes- (based on 2 servings) Each serving contains: Calories 218, 35 g Carbohydrates, 10 g Protein, 6 g Fat (1 g saturated fat), 0 mg Cholesterol, 6 g Fibre, 18 mg Sodium, 499 mg Potassium. An excellent source of potassium and calcium.

Rants continued......

Mocha Smoothie

Mocha Smoothie
Prep: 10 minutes
Freeze: 1 hour


Ingredients
1 cup fat-free milk
1 medium banana, peeled, cut into 1/2-inch slices, and frozen
1 to 2 tablespoons sugar or honey (splenda or agave nectar)
1 tablespoon unsweetened cocoa powder
2 teaspoons instant coffee crystals (instant espresso)
1/2 teaspoon vanilla
Handful fresh organic baby spinach(optional)
1 cup small ice cubes or crushed ice

Directions
In a blender combine milk, banana, sugar, cocoa powder, coffee crystals, and vanilla. Cover and blend until smooth. Add ice cubes. Cover and blend until nearly smooth.

Makes 2 servings

Nutrition Facts -without my changes
Calories 136, Total Fat (g) 1, Saturated Fat (g) 0, Monounsaturated Fat (g) 1, Polyunsaturated Fat (g) 0, Cholesterol (mg) 2, Sodium (mg) 55, Carbohydrate (g) 28, Total Sugar (g) 20, Fiber (g) 2, Protein (g) 6, Vitamin C (DV%) 9, Calcium (DV%) 15, Iron (DV%) 7, Fruit (d.e.) 1, Milk (d.e.) .5, Other Carbohydrates (d.e.) .5, Percent Daily Values are based on a 2,000 calorie diet

Rants continued......

Mushroom Wheat Berry Pilaf

Source: Good Eats


Prep time: 15 minutes
Cook time: 25 minutes
Serves 6 people

Categories: sidedish

Ingredients


2 teaspoons olive oil
1 1/2 cups onion, chopped
1/2 teaspoon salt
5 cloves garlic, minced
1 tablespoon butter
1 pound mushrooms, sliced
1 tablespoon soy sauce
1/4 cup red wine
1/4 cup chicken broth
1 1/2 cups cooked wheat berries
1 1/2 cups leftover, cooked rice (I would use brown)
1/2 teaspoon fresh thyme leaves, chopped
1 teaspoon fresh rosemary leaves, chopped
1 teaspoon lemon zest, finely chopped
Pepper and additional salt

Directions


Heat olive oil in large saute pan over low heat.

Add onions and salt and sweat until soft, about 10 minutes.

Add garlic and continue cooking for 5 minutes.

Add butter to pan and melt.

Add mushrooms, and soy sauce, increase heat to medium and continue cooking for 5 to 10 minutes, until mushrooms release their liquid.

Add wine and chicken broth and simmer 5 minutes, until wine begins to evaporate.

Add wheat berries, rice, thyme, rosemary, and lemon rind to heat through.

Adjust seasoning, to taste.

No calorie count on this one

Rants continued......

Quinoa and Wheat Berry Pilaf

From: 1,001 Low-Fat Vegetarian Recipes
Serves: 4

1/2 cup wheat berries
1 cup vegetable stock or water
1/2 cup quinoa
3/4 cup green onions, including tops, chopped
1 medium red bell pepper, chopped
3 cloves garlic, minced
1 Tbs. olive oil
1 cup Shiitake or portobello mushrooms, chopped
1/2 cup frozen peas, thawed
1/4 cup parsley, finely chopped
salt and pepper, to taste

Cover wheat berries with 2 inches water in small saucepan and soak overnight.

Heat to boiling; reduce heat and simmer , covered, until tender, 15-20 minutes.

Heat stock to boiling in small saucepan; add quinoa. Reduce heat and simmer until quinoa is tender and stock absorbed, about 15 minutes.

Sauté green onions, bell pepper, and garlic in oil in small saucepan until tender, 3-4 minutes; add mushrooms and sauté until tender, 5-8 minutes. Add peas and cook, covered, until hot, 3-4 minutes.

Combine warm grains, vegetables, and parsley in serving bowl; season to taste with salt and pepper.

Per serving: calories 174, fat 4.7g, 23% calories from fat, cholesterol 0mg,
protein 5.8g, carbohydrates 29.1g, fiber 5.1g, sodium 29mg.

Rants continued......

Roasted Butternut Squash Salad with Warm Cider Vinaigrette

Roasted Butternut Squash Salad with Warm Cider Vinaigrette
2008, Barefoot Contessa Back to Basics

Serves: 4 servings
Ingredients
1 (1 1/2-pound) butternut squash, peeled and 3/4-inch) diced
Good olive oil
1 tablespoon pure maple syrup
Kosher salt and freshly ground black pepper
3 tablespoons dried cranberries
3/4 cup apple cider or apple juice
2 tablespoons cider vinegar
2 tablespoons minced shallots
2 teaspoons Dijon mustard
4 ounces baby arugula, washed and spun dry
1/2 cup walnuts halves, toasted
3/4 cup freshly grated Parmesan

Directions
Preheat the oven to 400 degrees F.

Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.

While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Off the heat, whisk in the mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper.

Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.

Don't know the calorie count yet. but it's looks fairly healthy-may need to tweak it a bit to be you-friendly

Rants continued......

Coffee-Banana Tofu Shake

Coffee-Banana Tofu Shake

Makes 2 servings, 1 1/2 cups each

Ingredients

1 ¼ cups low-fat milk
½ cup silken tofu (if using a shelf-stable box, choose soft), drained
1 ripe banana
1-2 tablespoons sugar (splenda)
2 teaspoons instant coffee powder, preferably espresso
2 ice cubes
Ground cinnamon (optional)

Instructions

Combine milk, tofu, banana, 1 tablespoon sugar, coffee powder and ice cubes in a blender. Blend until very frothy. Taste and add more sugar, if needed. Pour into glasses and sprinkle with cinnamon, if desired. Serve immediately.



Nutrition Information-without my changes

Per serving: 189 calories; 4 g fat (1 g sat, 1 g mono); 9 mg cholesterol; 30 g carbohydrate; 11 g protein; 2 g fiber; 108 mg sodium; 243 mg potassium.
Nutrition bonus: Calcium (19% daily value).
2 Carbohydrate Servings

Rants continued......

Spicy Peanut Chicken over Rice

Spicy Peanut Chicken over Rice


This makes enough to freeze leftovers, which keep for up to a month. Spoon single servings into airtight containers; thaw overnight in the refrigerator, and reheat in a saucepan. You can increase the crushed red pepper, if you like; a dollop of yogurt on top balances the spiciness. —Mary Cutrufello, Austin, TX............





1 tablespoon peanut oil
1 cup chopped onion (about 1 medium)
1 1/2 tablespoons minced garlic (about 4 cloves)
2 1/2 pounds skinless, boneless chicken breast halves, cut into 1-inch pieces
1/3 cup chunky peanut butter
1 1/2 teaspoons curry powder
1 teaspoon salt
1 teaspoon crushed red pepper
1/2 teaspoon freshly ground black pepper
1 (6-ounce) can tomato paste
3 cups chopped plum tomato (about 6 tomatoes)
2 (14-ounce) cans fat-free, less-sodium chicken broth
8 cups hot cooked brown rice
3/4 cup 2% Greek-style yogurt (such as Fage)


1. Heat oil in a Dutch oven over medium heat. Add onion and garlic to pan; cook 5 minutes or until tender, stirring frequently. Add chicken to pan; cook 4 minutes or until chicken is done, stirring frequently. Stir in peanut butter and next 5 ingredients (through tomato paste); cook 1 minute. Add tomato and broth to pan; bring to a boil. Reduce heat, and simmer 30 minutes or until slightly thickened, stirring occasionally. Serve chicken mixture over rice; top each serving with yogurt.



Yield: 12 servings (serving size: 3/4 cup chicken mixture, 2/3 cup brown rice, and 1 tablespoon yogurt)

CALORIES 340 (20% from fat); FAT 7.6g (sat 1.6g,mono 3.1g,poly 2.2g); IRON 2.1mg; CHOLESTEROL 56mg; CALCIUM 59mg; CARBOHYDRATE 38g; SODIUM 523mg; PROTEIN 30g; FIBER 4.6g

Cooking Light, AUGUST 2008

Rants continued......

Today the scale was kind and read 223.4 a new low.
My Eats....

B: 1 cup cook whole thick cut oats, diabetisweet, 1 T raisins

S: rf cheddar cheese snack

L: 1 Quorn pattie, 100 calorie whole wheat bun, handful greens, and veggie cheese
Handful of green grapes

S: low fat organic yogurt with mandarin oranges

D: chicken with veggies

S: low sodium v-8
Just over 1,000 calories

Wine-red

Rants continued......

COD WITH PEPPERS, TOMATOES, AND WHITE BEANS

COD WITH PEPPERS, TOMATOES, AND WHITE BEANS
(The Big Book of Casseroles: Vollstedt)

The contrasting ingredients in this dish make it colorful as well as flavorful. Any white fish may be used, depending on availability or preference.

1-1/2 pounds cod or other white fleshed fish, such as red snapper
1 Tbsp vegetable oil
1 green bell pepper, seeded and cut lengthwise into 3/8 inch strips.
1 yellow onion, sliced into rings
2 cloves garlic, chopped
1 can (14 oz) Italian style stewed tomatoes, including juice
1 15 oz can white beans, drained and rinsed
1/4 cup dry white wine
1 Tbsp chopped fresh basil or 3/4 tsp. dried
1/2 tsp salt
2 tsps capers, drained
1/4 cup chopped fresh parsley

Preheat oven to 425. Place fish in a 7 x 11 baking dish lightly coated with oil or spray.

In a medium skillet over medium heat, warm oil. Add bell pepper, onion, and garlic and saute until tender, about 5 minutes. Add tomatoes, beans, wine, seasonings, and capers and simmer 5 minutes. Pour over fish.

Bake, uncovered, until fish flakes, about 20 minutes. Sprinkle with parsley before serving.

Rants continued......

Cranberry-Cherry Crumble

Photo by Randy Mayor
















This would be a nice treat, my changes are in ( ) Chari
Serve warm with low-fat vanilla ice cream or fat-free whipped topping.


3 cups fresh or frozen cranberries, thawed
3 cups frozen pitted dark sweet cherries, thawed
3/4 cup granulated sugar (splenda)
1/4 cup dried cranberries, chopped
1/4 cup dried cherries, chopped
1 tablespoon all-purpose flour
1 1/2 teaspoons cornstarch
Cooking spray
1/4 cup slivered almonds, chopped
1/4 cup regular oats
1/4 cup whole wheat flour
1/4 cup packed brown sugar (Diabetisweet)
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
1/8 teaspoon almond extract
2 tablespoons chilled butter, cut into small pieces



Preheat oven to 375°.

Combine first 7 ingredients in a large bowl, tossing gently to coat fruit. Spoon cranberry mixture into an 8-inch square baking dish coated with cooking spray.

Combine almonds and the next 7 ingredients (through extract) in a medium bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle oat mixture evenly over cranberry mixture. Bake at 375° for 45 minutes or until filling is bubbly and topping is golden.



Yield: 8 servings
Calories before changes
CALORIES 265 (19% from fat); FAT 5.6g (sat 2.1g,mono 2g,poly 0.9g); IRON 1.1mg; CHOLESTEROL 8mg; CALCIUM 37mg; CARBOHYDRATE 53.6g; SODIUM 99mg; PROTEIN 2.9g; FIBER 4.5g

Cooking Light, NOVEMBER 2006

Rants continued......

New find at Sam's club today-











All natural, wafer thin multi-grain crackers baked to a light, crispy perfection! Enjoy right out of the package or with your favorite spreads and toppings.




100% Whole Grain
All natural
Low sodium & saturated fat
Cholesterol free
Gluten free
Contains over 270 crackers
Great toasted multi-seed taste
290mg of Omega-3 per serving
Kosher


Nutrition Facts~Serving Size 15 Crackers
Calories: 140
Total Fat: 5g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 110mg
Total Carbohydrate: 20g
Dietary Fiber: 2g
Sugars: 0gProtein: 3g
They look 100 % You approved to me, now I need to find a really good hummus recipe-

Rants continued......

Three Bean Chili with Whole Wheat Couscous

Three Bean Chili with Whole Wheat Couscous

Ingredients:

2 teaspoons olive oil
1 cup chopped onion
1 cup bell pepper, seeded and coarsely chopped
1 (4.5-ounce) can chopped green chiles
2 cloves garlic, minced
1 jalapeño pepper, seeded and minced
1 tablespoon dried oregano
1 bay leaf
2 tablespoons chili powder
2 teaspoons ground cumin
1/2 teaspoon salt
1 28-ounce can diced fire roasted tomatoes
2 14-ounce cans reduced-sodium vegetable broth or water
1 15-ounce can black beans, rinsed and drained
1 15-ounce can cannellini beans, rinsed and drained
1 15-ounce can pinto beans, rinsed and drained
1/4 cup uncooked whole wheat couscous
4 teaspoons nonfat sour cream
4 teaspoons chopped scallions

Directions:

Heat oil in a large stockpot over medium heat.
Add onion, peppers, green chiles, garlic and jalapeño and sauté three minutes.
Add herbs, spices and salt, stirring well .
Add tomatoes, broth and beans and bring mixture to a boil. Reduce heat and simmer, uncovered.
Add whole wheat couscous and simmer, uncovered, 5 minutes. Discard bay leaf.
Ladle chili into bowls and top with 1 teaspoon each sour cream and chives.

Serves 4

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Pasta Puttanesca

Pasta Puttanesca
2005, Ellie Krieger
Serves: 4 (1 1/2 cup) servings

Ingredients:

8 ounces whole-wheat thin spaghetti, vermicelli or angel hair
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1/3 cup chopped flat-leaf parsley
1/4 cup pitted chopped Spanish or Greek olives
2 tablespoons capers
1 teaspoon anchovy paste
1 tablespoon fresh oregano leaves or 1 teaspoon dried
1/8 teaspoon crushed red pepper flakes
1 (14-ounce) can diced tomatoes, preferably "no salt added"
3/4 cup chopped fresh arugula
1/4 cup grated Parmesan

Directions
Bring a large pot of water to a boil, add pasta and cook according to the directions on the package.

While the pasta is cooking, heat the oil in a large skillet over a medium flame. Add the garlic and saute until fragrant, about 1 minute. Add the parsley, olives, capers, anchovy paste, oregano and crushed red pepper to the skillet, and saute for 2 minutes more. Add the tomatoes and simmer for about 5 minutes. Stir in the arugula and simmer for 1 minute more, until the greens wilt slightly.

When the pasta is done, drain it and add it to the skillet, tossing it with the sauce to combine. Top with grated cheese.

Nutritional analysis per serving
Calories: 283
Total fat: 6 grams
Saturated fat: 2 grams
Protein: 12 grams
Carbohydrates: 47 grams
Fiber: 8 grams

Rants continued......

Sloppy Joes

Sloppy Joes

2006, Ellie Krieger

8 servings
Ingredients
1 pound extra-lean ground beef
1 onion, diced
4 cloves garlic, minced
1 jalapeno, minced
1 red pepper, diced
1 can small red beans or pinto beans, preferably low sodium drained and rinsed
1 1/2 cups no-salt-added tomato sauce
2 tablespoons tomato paste
1 tablespoon red wine vinegar
1 tablespoon molasses
1 tablespoon Worcestershire sauce
1 teaspoon mustard powder
3/4 teaspoon salt
Freshly ground black pepper
8 whole-wheat burger buns

Directions
Brown the meat and the onion in a large nonstick skillet over medium-high heat for 5 minutes, breaking up the meat into crumbles as it cooks. Pour the drippings out of the pan and discard. Add the garlic, jalapeno, and red pepper and cook 5 minutes more, stirring occasionally. Stir in the rest of the ingredients, reduce heat to low, and simmer for 5 minutes more. Place a half-cup scoop of the mixture onto each bun and serve.

Nutritional Information per Serving
Calories 248
Carbohydrates 37 grams
Total Fat 4 grams
Saturated Fat 1.1 gram
Protein 18 grams
Fiber 7 grams
Sodium 535 milligrams

Rants continued......

Apple Pita Pie

Apple Pita Pie

One baking apple peeled and sliced
1/8-1/4 tsp cinnamon
One packet Splenda
One Whole Wheat Pita
1 tsp Smart Balance margarine

In small bowl, mix apple cinnamon and sweetener. Slice open pita bread and stuff with apple mixture. Drop margarine in several small pieces into pita. Wrap pita in foil. Bake at 350º for 35-40 minutes.

Rants continued......

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti

Turkey Meatballs with Quick And Spicy Tomato Sauce and Whole-Wheat Spaghetti
2006, Ellie Krieger

The spicy kick and multiple herbs in this sauce lend layers of flavor without fat. The carrot, onion and Parmesan add volume and moisture.

6 servings
Ingredients
Sauce:
1 tablespoon olive oil
1 medium onion, chopped
4 cloves garlic, minced
3 tablespoons tomato paste
1 (28-ounce) can crushed fire-roasted tomatoes, liquid included
1 teaspoon finely minced canned chipotle en adobo and sauce, or more to taste
2 teaspoons chopped oregano leaves
1 sprig fresh rosemary
Salt
1/4 cup torn fresh basil leaves
Meatballs:
Cooking spray
1 pound ground turkey meat
1 slice fresh whole-wheat bread, crusts removed, pulsed into crumbs
1/4 cup grated Parmesan, plus more for serving
1/2 cup finely grated carrot
1/2 cup finely chopped onion
2 large cloves garlic, minced
2 tablespoons minced fresh parsley leaves, plus more for garnish
2 teaspoons minced fresh thyme leaves
1 egg, lightly beaten
1/2 teaspoon salt
Freshly ground black pepper
1 box (16 ounces) whole-wheat spaghetti
Directions
Fill a large stockpot with water and bring to a boil for pasta.

Make Sauce:
In a 4-quart saucepan heat the oil over medium heat. Saute the onions until translucent, about 3 minutes, then add the garlic and cook for 1 minute more. Add tomato paste, tomatoes, chipotles, oregano, rosemary, and salt. Bring all the ingredients to a low boil, reduce heat and cook for approximately 15 minutes, until liquid has evaporated slightly. Season with salt and pepper, to taste. While sauce is cooking, make meatballs.

Meatballs:
Preheat the broiler. Spray a baking sheet with cooking spray. Combine the turkey with all other ingredients in a large work bowl. Form into 2 1/2 -inch balls and place on a baking sheet. Broil for 10 minutes, or until browned and almost entirely cooked through.

Meanwhile, remove rosemary sprig from sauce and add fresh basil. Add the meatballs to the sauce, cover, and cook additional 10 minutes, or until sauce has slightly thickened and meatballs have absorbed some of the sauce. While the meatballs are cooking, cook the whole-wheat spaghetti according to package directions.

Drain the pasta and return it to the pot. Add the sauce and meatballs, toss and heat through over medium heat. Divide evenly among 4 pasta bowls and garnish with parsley and 1 tablespoon grated Parmesan.


Yield: 6 servings (1 serving equals about 1 1/3 cups pasta and sauce, plus 2 meatballs

Nutrition Facts:

Nutritional Analysis per Serving
Calories 332
Carbohydrates 39 grams
Total Fat 10 grams
Saturated Fat 3 grams
Protein 23 grams
Fiber 8 grams
Sodium 568 milligrams

Rants continued......

Southwestern Falafel with Avocado Spread

Southwestern Falafel with Avocado Spread


Inspired by the traditional Middle Eastern sandwich of chickpea patties in pita bread, this Southwestern-accented version features cumin-flavored pinto bean patties and a spread that is much like guacamole.


Patties:
1 (15-ounce) can pinto beans, rinsed and drained well
1/2 cup (2 ounces) shredded Monterey Jack cheese(I will use reduced fat)
1/4 cup finely crushed baked tortilla chips (about 3/4 ounce)(I will use organic tostitos blue corn chips)
2 tablespoons finely chopped green onions
1 tablespoon finely chopped cilantro
1/8 teaspoon ground cumin
1 large egg white
1 1/2 teaspoons canola oil

Spread:
1/4 cup mashed peeled avocado
2 tablespoons finely chopped plum tomato
1 tablespoon finely chopped red onion
2 tablespoons fat-free sour cream
1 teaspoon fresh lime juice
1/8 teaspoon salt
2 (6-inch) pitas, each cut in half crosswise (whole wheat)


To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add Monterey Jack cheese and next 5 ingredients (through egg white); stir until well combined. Form into 4 (1/2-inch-thick) oval patties.

Heat canola oil in a large nonstick skillet over medium-high heat. Add patties; cook 3 minutes on each side or until patties are browned and thoroughly heated.

To prepare spread, while patties cook, combine the avocado, plum tomato, red onion, sour cream, lime juice, and salt. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half.



Yield: 4 servings (serving size: 1 stuffed pita half)-without my changes

CALORIES 281 (30% from fat); FAT 9.5g (sat 3.4g,mono 3.9g,poly 1.5g); IRON 2.4mg; CHOLESTEROL 13mg; CALCIUM 188mg; CARBOHYDRATE 37.4g; SODIUM 625mg; PROTEIN 12.2g; FIBER 5.9g

Cooking Light, AUGUST 2005

Rants continued......

Warm White Bean Salad with Fragrant Garlic and Rosemary

Warm White Bean Salad with Fragrant Garlic and Rosemary

Topping:

1/2 slice of coarse whole grain bead course ground in a food processor(about 2 heaping tablespoons)

3 tbs fresh grated Parmigiano-Reggiano cheese
1/4 tsp fresh ground pepper

Salad

5 large garlic cloves crushed with 1/2 tsp salt
1/4 cup extra virgin olive oil
1/2 tight packed tbs fresh rosemary coarse chopped
2 15 oz cans organic Cannellini or Great Northern beans drained and rinsed
Large handful of salad greens

In a dry skillet toast the crumbs till brown. Transfer to a small bowl and add the Parmigiano cheese and pepper when cool.

In the same pan slowly warm the garlic in the olive oil over low heat for 30 seconds. Add the rosemary, blending for another minute or so.

Raise the heat to medium, add the beans and fold them gently so they don't break apart until heated through, about 3 minutes. Add the greens and fold until slightly wilted, 30 seconds to one minute.

Turn into a serving bowl and top with the crumb mixture and salt and pepper.

Source: The Splendid Table's How to Eat Supper by Lynne Rossetto Kasper and Sally Swift

Rants continued......

Quinoa cranberry muffins

Quinoa cranberry muffins
Makes 12 servings


Ingredients

1 cup quinoa, rinsed
2 cups water
1 ¾ cup whole wheat flour
½ cup loosely packed brown sugar (I will use brown sugar substitute)
1 ½ tsp baking powder
1 tsp cinnamon
½ cup dried sweetened cranberries
¾ cup skim milk
1 egg
2 tbsp canola oil
1 tsp vanilla extract
Canola cooking spray
Directions

Preheat the oven to 350º F (180º C). Lightly spray a 12 cup muffin pan with cooking spray.
In a medium sauce pan, bring the quinoa and water to a boil. Reduce heat to low, cover and cook for 12 minutes.
Meanwhile, in a large mixing bowl, combine the flour, sugar, baking powder, cinnamon and cranberries. Add 2 cups (500 mL) of cooked quinoa.
In a second bowl, combine the milk, egg and vanilla. Add to the dry ingredients and mix until just combined. Divide the batter among 12 muffin cups and bake for 25 minutes. Store in an airtight container for up to 4 days or freeze for use later.
Nutritional information per serving
(1 muffin)

Calories: 190
Protein: 5 g
Fat: 4 g
Saturated fat: 0 g
Dietary cholesterol: 16 mg
Carbohydrate: 35 g
Dietary fibre: 3 g
Sodium: 52 mg
Potassium: 237 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation

Rants continued......

Baked Shrimp with Tomatoes and Feta

Baked Shrimp with Tomatoes and Feta

2007, Ellie Krieger

4 servings, serving size 1 1/2 cups

Ingredients:

1 tablespoon olive oil
1 medium onion, diced (about 1 1/2 cups)
2 cloves garlic, minced (about 2 teaspoons)
2 (14.5-ounce) cans of no-salt-added diced tomatoes, with their juices
1/4 cup finely minced fresh flat-leaf parsley
1 tablespoon finely minced fresh dill
1 1/4 pounds medium shrimp, peeled and deveined
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2/3 cup crumbled feta cheese (about 3 ounces)

Directions
Preheat the oven to 425 degrees F.

Heat the oil in an oven proof skillet over a medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken.

Remove from the heat. Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked through and cheese melts, about 12 minutes.

Nutrition Facts
Serving size: 1 1/2 cups
Calories 300
Total fat 11g
Saturated fat 4.5g
Monounsaturated fat 4g
Polyunsaturated fat 1.5g
Protein 35g
Carbohydrates 12g
Fiber 2g
Cholesterol 240mg
Sodium 710mg

Rants continued......

Improv Stuffed Bell Peppers

Improv Stuffed Bell Peppers
Inspired by “Vegetarian Suppers From Deborah Madison’s Kitchen”
By Deborah Madison

Ingredients
1 cup quinoa, rinsed several times (alternatively, 1 cup short-grain rice, pearl barley, instant couscous)
3 tablespoons olive oil
1 bunch of scallions, including 2 inches of the greens, thinly sliced into rounds (alternatively, 1 shallot or the white and light green end of a medium leek, diced)
2 jalapeno chiles, diced and seeded (or chile of choice, or no chiles at all)
a few garlic cloves, finely chopped
2 cups fresh or frozen corn kernels (alternatively, 1 can drained and rinsed chickpeas)
1 bunch spinach, leaves only (alternatively, equal amounts chard or tender kale, stems removed)
½ cup chopped cilantro (or flat-leaf parsley, or basil in summer)
About four ounces feta cheese, crumbled (or queso fresco, ricotta, goat cheese)
Other possible add-ons: a handful of chopped pitted olives, squeeze of lemon, fresh thyme leaves
4 yellow, orange or red bell peppers

Method
For quinoa: Bring 2 cups of water to a boil. (Water amounts will differ for other starches mentioned above.) Add a pinch of salt, then add quinoa. Stir, then cover and simmer over low heat until grains are tender and begin to look like stars, about 15 minutes.

Meanwhile, warm half the oil in a wide skillet. Add onions and chiles of choice and cook over medium heat for two minutes, then add garlic, corn (if using) and greens, along with 2 tablespoons of water. When greens are wilted, add leafy herbs (if using), quinoa and feta. Toss everything together, taste for salt and pepper.

Slice peppers in half lengthwise without removing tops or stems, then excise membranes and seeds. Simmer peppers in salted water until slightly tender but not overly soft, about five minutes. Using tongs, remove and drain any excess water. Fill peppers with quinoa stuffing and place in an ovenproof baking dish.

Preheat oven to 400 degrees. Drizzle remaining oil over peppers and bake for about 20, 30 minutes, then if you like, brown the tops under the broiler.

Serve hot or at room temperature.
Makes four servings.

Rants continued......

Broiled Tilapia with Tomato-Caper Salsa

Broiled Tilapia with Tomato-Caper Salsa


The mild tilapia is a perfect foil for the bright, zesty salsa. Serve a green salad and roasted asparagus on the side to make this dinner a celebration of healthy ingredients.

1 cup chopped tomato
1/4 cup chopped fresh flat-leaf parsley
1 tablespoon capers, drained
1 tablespoon white wine vinegar
1/2 teaspoon anchovy paste
2 garlic cloves, minced
1 1/2 tablespoons extravirgin olive oil, divided
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
4 (6-ounce) tilapia fillets
Cooking spray


Preheat broiler.

Combine the first 6 ingredients in a medium bowl, and stir in 1 1/2 teaspoons oil, 1/8 teaspoon salt, and 1/8 teaspoon black pepper.

Brush fish with remaining 1 tablespoon oil; sprinkle with remaining 1/8 teaspoon salt and remaining 1/8 teaspoon pepper. Arrange fish in a single layer on a jelly-roll pan coated with cooking spray. Broil 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.



Yield: 4 servings (serving size: 1 fish fillet and 1/4 cup salsa)

CALORIES 206 (29% from fat); FAT 6.6g (sat 1.1g,mono 4.3g,poly 0.8g); IRON 2.5mg; CHOLESTEROL 124mg; CALCIUM 40mg; CARBOHYDRATE 3g; SODIUM 392mg; PROTEIN 32.2g; FIBER 0.8g

Cooking Light, DECEMBER 2005

Rants continued......

White Bean Enchiladas

White Bean Enchiladas


The reader loves experimenting in the kitchen, and is always on the lookout for low-fat ideas. This reader once came across a lasagna recipe that called for white beans instead of cheese; that's what inspired this dish. These enchiladas are really easy to make, and you can put them together up to a day ahead. They reheat well in the microwave, too.

2 tablespoons fat-free sour cream
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 cup (2 ounces) preshredded reduced-fat Mexican blend or cheddar cheese, divided
2 tablespoons canned chopped green chiles
1 tablespoon sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon ground cumin
1 (10-ounce) can enchilada sauce (such as Old El Paso), divided
1/4 cup water
6 (6-inch) corn tortillas
Cooking spray
1 tablespoon minced fresh cilantro (optional)


Preheat oven to 350°.

Combine the sour cream and beans in a food processor; process until almost smooth. Stir in 1/4 cup cheese, chiles, onions, chopped cilantro, and cumin.

Combine 1/3 cup enchilada sauce and 1/4 cup water in a small nonstick skillet over medium-low heat. Dip one tortilla in the sauce mixture to soften; transfer to a plate. Spread 1/4 cup bean mixture down center of tortilla; roll up. Place roll, seam side down, in an 11 x 7-inch baking dish coated with cooking spray. Repeat procedure with remaining tortillas and bean mixture. Add remaining sauce to pan; cook 1 minute. Spoon over enchiladas; sprinkle with 1/4 cup cheese.

Bake at 350° for 30 minutes or until bubbly. Sprinkle with minced cilantro, if desired.



Yield: 3 servings (serving size: 2 enchiladas)

CALORIES 372 (19% from fat); FAT 8g (sat 1.6g,mono 2.1g,poly 3.6g); IRON 3.9mg; CHOLESTEROL 3mg; CALCIUM 291mg; CARBOHYDRATE 60.5g; SODIUM 1076mg; PROTEIN 17.5g; FIBER 6.2g

Cooking Light, NOVEMBER 2000

Rants continued......