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
Tuesday, February 3, 2009
Sloppy Joes
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.
Monday, February 2, 2009
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
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
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
Sunday, February 1, 2009
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
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