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......

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

Rants continued......

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.

Rants continued......

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

Rants continued......

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
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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......

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

Rants continued......