Wednesday, November 3, 2010

Santa Fe Chicken Bake

Recipe Taken From:


* 1 1/2 cups instant white rice, uncooked
* 1 (19 ounce) can black beans, rinsed
* 1 yellow pepper, chopped
* 1 (10 ounce) can condensed cream of chicken soup
* 1 (10 ounce) can water
* 1/4 cup chopped cilantro
* 4 small boneless skinless chicken breasts
* 1/2 cup salsa
* 1 cup Shredded Cheese


1. Heat oven to 400 degrees F.
2. Combine rice, beans and peppers in 13x9-inch baking dish. Mix soup, water and cilantro; pour over rice mixture.
3. Top with chicken and salsa.
4. Bake 35 minutes or until chicken is done (170 degree F). Top with cheese; bake 10 minutes or until melted.

Notes & Tips:
If you don't have fresh cilantro, use 1 teaspoon ground coriander instead. I really enjoyed this recipe. I think next time I will add a can of corn to make it a little more "Santa Fe"ish.

Nutrition Facts:
Amount Per Serving Calories: 559 | Total Fat: 16.3g | Cholesterol: 92mg

Monday, November 1, 2010

Sausage and Tortellini Soup

Recipe Taken from:
Quincy Hillery

  • 8 cups water
  • 8 chicken bouillon cubes
  • 1 package mild Italian sausage
  • 1 bag frozen green beans
  • 1 package tortellini
Bake Italian sausage in 375 degree oven for 30-35 minutes. Boil water with bouillon. When sausage is finished cooking, cut up into bite size pieces, add to boiling water. Add bag of frozen green beans. Boil for 20 minutes. Add tortellini, boil for 9-11 minutes, or according to package directions. Serve with crusty bread.

Notes & Tips:
This is seriously one of the best soups I've ever had. So super easy and tastes great. I love big crusty slices of bread with it.

Wednesday, October 20, 2010

Asian Beef and Snow Peas

  • 1/2 pound beef, cubed
  • 1 1/2 cup snow peas
  • 2 Tbsp sesame oil
  • 1 tsp ground ginger
  • 1 tsp garlic salt
  • 1 tsp sesame seeds
  • Rice to serve
Heat the oil in a large skillet/wok, add beef to skillet, let it get brown for about 3 minutes. When that is getting brown add the snow peas, ginger and garlic salt. Stir around and turn down heat. Let cook for about 10-15 minutes. Sprinkle with sesame seeds. Serve with rice.

Notes & Tips:

I just buy the already cut beef stew meat. So easy, so good! I served this with couscous b/c it cooks in 5 minutes. Quick and easy.

Saturday, October 16, 2010

Low Maintenance Risotto

Recipe Taken From:
Real Simple Magazine October 2010


* 3 tablespoons unsalted butter
* 1 medium onion, finely chopped
* kosher salt and black pepper
* 1 cup Arborio rice
* 1/2 cup dry white wine
* 3 1/2 cups low-sodium chicken broth, plus more if needed
* 1/2 cup grated Parmesan (2 ounces), plus more for serving
* 2 tablespoons chopped fresh flat-leaf parsley


1. Melt 2 tablespoons of the butter in a large skillet over medium heat.
2. Add the onion, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring occasionally, until softened, 6 to 8 minutes.
3. Add the rice and cook, stirring, for 2 minutes. Add the wine and simmer until absorbed.
4. Add half the broth (1 ¾ cups) and simmer, stirring once, until absorbed, 8 to 10 minutes.
5. Add the remaining broth and simmer, stirring once, until the rice is tender and creamy, 8 to 10 minutes. (If the rice is not cooked through and the mixture is dry, add more broth and continue to cook until tender.)
6. Stir in the Parmesan and the remaining tablespoon of butter. Sprinkle with the parsley and additional Parmesan, if desired.

Notes & Tips:
I had to decrease the amount of broth required. I cut it back in the second addition I only put in about 1 cup of the broth.

Nutrition Facts:
Serves 4
217 Calories, 13g Fat, 13g Carbs, 11g Protein

Thursday, October 14, 2010

Creamy Fettuccine with Scallops and Spinach

Recipe taken from:
Weight Watchers Cookbook

  • 1/2 pound fettuccine
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 2 cups low-fat (1%) milk
  • 2 teaspoons olive oil
  • 3/4 pound sea scallops, patted dry and muscle tabs removed
  • 6 ounces portobello mushrooms, sliced (about 2 cups)
  • 1 shallot, finely chopped
  • 1 tablespoon reduced-sodium soy sauce
  • 2 pounds spinach, cleaned and coarsely chopped

1. Cook the fettuccine according to the package directions. Drain; keep warm.
2. Combine the flour, salt, and nutmeg in a medium nonstick saucepan. Gradually whisk in the milk and cook over medium heat, stirring constantly, until the sauce boils and thickens, about 8 minutes. Remove the white sauce from the heat; set aside.
3. Meanwhile, heat 1 teaspoon of the oil in a large nonstick skillet, then add the scallops. Cook over medium-high heat until lightly browned on the outside and just opaque in the center, about 2 minutes on each side. Transfer the scallops to a plate. Wipe the skillet clean.
4. Heat the remaining 1 teaspoon oil in the same skillet, then add the mushrooms, shallot, and soy sauce. Cook over medium heat, stirring occasionally, until the mushrooms are tender and browned, about 5 minutes. Stir in the fettuccine, white sauce, scallops, and spinach, tossing to coat well. Cook, stirring frequently, until the mixture is heated through and the spinach just wilts, about 4 minutes.

Notes & Tips:
Make sure you pat the scallops dry before you put them on to cook. It will help them get that golden brown color. I think if I made this recipe again I'd probably splurge and use the cream b/c using Skim Milk made it a little to light for me.

Nutrition Facts:
Per serving (1 1/2 cups): 431 calories, 8 g total fat, 2 g saturated fat, 81 mg cholesterol, 870 mg sodium, 57 g total carbohydrates, 7 g dietary fiber, 36 g protein, 436 mg calcium Points per serving: 8

Wednesday, October 13, 2010

Mexican Chicken Salad

Recipe Taken From:
Weight Watchers Cookbook

  • 1 tablespoon fresh lime juice
  • 4 teaspoons olive oil
  • 2 garlic cloves, peeled
  • 3/4 teaspoon chili powder
  • 3/4 pound skinless boneless chicken breasts, poached and cut into 1-inch chunks
  • 1 tomato, seeded and cut into 1/2-inch cubes
  • 1 avocado, peeled, pitted, and sliced
  • 2 scallions, minced (white and light-green parts only)
  • 2 tablespoons minced fresh cilantro
  • 2 cups shredded romaine lettuce
1. To make the dressing, put the lime juice in a small bowl. Drizzle in the oil, whisking constantly. Press in the garlic with a garlic press and add the chili powder; whisk thoroughly.
2. In a large bowl combine the chicken, tomato, avocado, scallions, and cilantro. Pour the dressing over and toss to coat. Refrigerate, covered, until the flavors are blended, at least 2 hours.
3. Divide the lettuce among 4 plates and mound the chicken salad on top.

Notes & Tips:
I made this WAY too spicy. It's def. clear your sinus cavities spicy. I used chipotle chili seasoning. Also, I served this with soft taco shells.

Nutrition Facts:
(1/2 cup lettuce and about 3/4 cup chicken salad), 243 Calories, 14 g Fat, 2 g Saturated Fat, 49 mg Cholesterol, 77 mg Sodium, 9 g Carbohydrates, 5 g Fiber, 22 g Protein, 60 mg Calcium.

Sunday, October 10, 2010

Monster Cookies

Recipe Taken From:


* 2 sticks (1/2 Pound) Butter (salted) Softened
* ½ cups White Sugar
* 1-½ cup Brown Sugar, Packed
* 2 whole Large Eggs
* 1 Tablespoon Vanilla Extract
* 1-½ cup All-purpose Flour
* ½ teaspoons Baking Soda
* 1 teaspoon Baking Powder
* 2 teaspoons Kosher Salt
* 1-½ cup Oats (either Quick Or Regular)
* ½ cups M & M's (more To Taste)
* ½ cups Pecans, Chopped (more To Taste)
* ¾ cups Chocolate Chips (milk Or Semi-sweet)
* ½ cups Peanut Butter Chips
* 2-¼ cups Rice Krispies


Preheat oven to 375 degrees.

Cream butter with sugars until fluffy. Add eggs one at a time, beating well after each addition. Add vanilla and beat.

Combine flour, baking soda, baking powder, and kosher salt. Add to mixing bowl and mix till combined. After that, add in remaining ingredients in whatever quantity you prefer. Add more nuts if you’d like, or more M & M’s, more peanut butter chips or chocolate chips.

Add Rice Krispies at the very end, mixing until just combined. Do not overmix!

Use a cookie scoop to scoop balls of dough onto a cookie sheet. Bake until golden brown, then allow to cool on a rack.

Serve with glasses of cold milk.

Notes & Tips:
These are sooo yummy. I was a little disappointed that they weren't as fluffy as I wanted them to be.

Tuesday, October 5, 2010

Savory Mushrooms


* 1 pound fresh sliced mushrooms
* 2 tablespoons dry sherry
* 2 tablespoons butter
* 1/4 teaspoon sweet paprika
* 1 teaspoon seasoned salt
* 1/8 teaspoon pepper
* 1/4 cup fresh chopped parsley

In a skillet combine sliced mushrooms, sherry, butter, paprika, seasoned salt, and pepper. Cover and cook over medium heat, stirring occasionally, for about 8 to 10 minutes. Sprinkle with parsley before serving. Serve savory mushrooms as a side dish with roasted or grilled meat. Savory mushroom recipe serves 4 to 6.

Notes & Tips:
Oh man these taste just like restaurant sauteed mushrooms! I love it. When they first started cooking I wasn't quite sure but total YUM!

Nutrition Facts:
Calories: 135
Calories from fat: 85
Total fat: 9.6g
Cholesterol: 15mg
Sodium: 485mg
Total carbs: 8g
Dietary fiber: 1.2g
Protein: 4.2g
WW points: 3

Monday, October 4, 2010

Crumb-Coated Chicken Thighs

Recipe Adapted From:


* 1/2 cup Panko bread crumbs
* 1 teaspoon salt
* 1 teaspoon ground cumin
* 1 teaspoon paprika
* 1 teaspoon chili powder
* 1 teaspoon curry powder
* 1/4 teaspoon pepper
* 8 (5 ounce) chicken thighs, skin removed


1. In a large resealable plastic bag, combine the first seven ingredients. Add chicken, a few pieces at a time, and shake to coat. Place on a baking sheet coated with nonstick cooking spray. Bake, uncovered, at 400 degrees F for 20 minutes. Turn chicken pieces; bake 15-20 minutes longer or until a meat thermometer reads 180 degrees F.

Notes & Tips:
The original recipe calls for regular dry bread crumbs, I'm sure it would be very tasty. I didn't have any in my cupboard so I used what I had. I also substituted Chipolate Chili Powder for regular since I had that too. I served this with a side of Savory Mushrooms, which I will be posting tomorrow.

Nutrition Facts:
One serving (2 chicken thighs) equals 323 calories, 16 g fat (4 g saturated fat), 131 mg cholesterol, 774 mg sodium, 6 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.

Friday, October 1, 2010

Caprese-Style Chicken Rolls

Recipe inspired by:
Rachael Ray Magazine, October 2010


* 4 chicken breasts
* Salt and pepper
* 1 cup
* 1 cup shredded mozzarella cheese (about 4 ounces)
* 2 tomatoes, cored and thinly sliced
* 1 tbsp basil


1.Preheat oven to 400 degrees. On a work surface, arrange the chicken breasts, pound flat, season with salt and pepper. Divide the spinach among the chicken in an even layer, then top each with some of the basil, mozzarella and tomatoes. Roll up the cutlets and secure with toothpicks.
2. In a pan on medium high, heat 2 tbsp olive oil. When chicken is rolled, place each piece in the pan and brown the outside of the chicken. Turn after about 2-3 minutes, getting the other side golden brown.
3. When chicken is brown, place in oven dish sprayed with cooking spray. Bake in oven for 25-30 minutes.

Notes & Tips:

You can try all different cheeses but I used good Pollyo Mozzarella Cheese. Serve this with a salad or light pasta.

Sunday, September 26, 2010

Stewed Beef, Tomatoes and Okra

Recipe Taken From:
Rachael Ray Magazine, October 2010

  • 1 1/2 cups rice
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 pounds beef sirloin, cut into 3/4-inch cubes
  • Salt and pepper
  • 1 onion, chopped
  • One 28-ounce can diced fire-roasted tomatoes
  • One 16-ounce bag frozen cut okra
  • 1 cup beef broth
  • 1/2 cup chopped parsley

1.In a medium saucepan, combine the rice and 3 cups water. Bring to a simmer, cover and cook over medium-low heat until the water is absorbed, about 20 minutes. Remove from the heat and let stand, covered, for 5 minutes before fluffing with a fork.

2.While the rice is cooking, in a large pot, heat 2 tablespoons olive oil over medium-high heat. Season the beef with salt and pepper. Working in batches, add the beef and cook until browned, about 2 minutes; transfer to a bowl. Lower the heat to medium, add the onion and remaining 1 tablespoon olive oil to the pot and cook until translucent, 3 to 4 minutes. Stir in the tomatoes, okra and beef broth; bring to a boil, stirring occasionally, then lower the heat and simmer until thickened, about 15 minutes. Return the beef and any juices to the pot and stir in the parsley. Serve with the rice.

Notes & Tips:

As with most Rachael Ray recipes, I think they come out pretty bland, so I know that I need to add some extra spices, garlic, cumin, chiplotle chili powder. Add heat by stirring in a chopped canned chipotle chile with the tomatoes in Step 2.
Double the stew and let the leftovers cool completely before freezing in an airtight container for up to 1 month.

Nutrition Facts:
Serves 4: 397 calories, 12g fat, 28g carbs, 18g protein

Monday, September 20, 2010

Salmon with Mustard Dill Sauce

  • 1/4 c. light sour cream
  • 1 tbsp. sliced green onion
  • 1 tsp. Dijon mustard
  • 3 tsp. bottled lemon juice
  • 1 1/2 tsp. dill weed
  • 4 salmon steaks

Combine first 5 ingredients, save half in a separate bowl. Marinate salmon steaks overnight in half of the mixture. Bake salmon steaks on 400 degree oven for 8-10 minutes, skin down. Whisk leftover sauce mixture and pour over cooked salmon.

Notes & Tips:
I served this with a small baked potato. Very good I do think next time I'll put in a little more mustard, I wish it was a little spicier.

Nutrition Facts:
Serves 4: 260 calories, 2.5g fat, 0 carbs, 10g protein

Sunday, September 19, 2010

Oreo Dirt Cake

  • 1 18 Oz Package Oreo Cookies
  • 1 8oz package cream cheese
  • 1/2 cup butter, softened
  • 2 small boxes Jell-O Vanilla Flavored Instant Pudding
  • 3 Cups Milk
  • 1 8 Oz. Package of Cool Whip (thawed)

Pour half of the crumbled cookies into bottom of dessert or casserole dish. Mix together softened butter and cream cheese. Mix pudding mixes and milk together in separate bowl. Mix in with butter/cream cheese mix. Fold thawed Cool Whip into pudding. Pour pudding/Cool Whip mixture evenly over cookie layer in into dessert dish. Top with remaining cookies.
Refrigerate for 2 hours or overnight.

Notes & Tip:

Very easy to customize for children's birthday or leave plain for a pot luck.

Nutrition Facts:

Serves 10: Calories: 833 Total Fat: 46g Cholesterol: 56mg

Saturday, September 11, 2010

Baked Beans

•6 to 8 strips bacon, cut in 1-inch pieces
•3 cans (16 ounces each) baked pork and beans
•1/2 cup light brown sugar, packed
•1/2 teaspoon dry mustard
•1/2 cup ketchup, or use part barbecue sauce

Fry bacon until crisp; drain well on paper towels. Combine all ingredients; transfer to crockpot; cover and cook on LOW for 4 to 5 hours.

Notes & Tips:
I really like how sweet these beans are. They're super easy to make and I love using my crockpot. Serves 6 to 8.

Nutrition Facts:
1 cup, 220 calories, 2g fat, 47g carbs, 13g protein

Wednesday, September 8, 2010

Healing Cabbage Soup

Recipe Taken From:

  • 3 tablespoons olive oil
  • 1/2 onion, chopped
  • 2 cloves garlic, chopped
  • 2 quarts water
  • 4 teaspoons chicken bouillon
  • 1 teaspoon salt, or to taste
  • 1/2 teaspoon black pepper, or to taste
  • 1/2 head cabbage, cored and coarsely chopped
  • 1 (14.5 ounce) can Italian-style stewed tomatoes, drained and diced

1.In a large stockpot, heat olive oil over medium heat. Stir in onion and garlic; cook until onion is transparent, about 5 minutes.
2.Stir in water, bouillon, salt, and pepper. Bring to a boil, then stir in cabbage. Simmer until cabbage wilts, about 10 minutes.
3.Stir in tomatoes. Return to a boil, then simmer 15 to 30 minutes, stirring often.

Notes & Tips:
I threw in some prosciutto since I had some leftover. This soup is so yummy. I love a good warm soup on a fall night.

Nutritional Information:
Serves 8, 1 cup servings
Amount Per Serving Calories: 82 Total Fat: 5.2g Cholesterol: <>

Tuesday, September 7, 2010

Poached Eggs and Asparagus

  • 4 eggs
  • 1 cube chicken bouillon (optional)
  • 1 pound fresh asparagus, trimmed
  • 4 slices whole wheat bread
  • 4 slices Cheddar cheese
  • 1 tablespoon butter
  • salt and pepper to taste

1.Fill a saucepan half way full of water. Bring to a boil and stir in the bouillon cube until dissolved. Crack one egg into a measuring cup or large spoon and gently slip it into the boiling water. Repeat with remaining eggs. Simmer for about 5 minutes over medium heat. Remove with a slotted spoon and keep warm
2.Meanwhile, Place the asparagus into a saucepan and fill with enough water to cover. Bring to a boil, and cook until asparagus is tender, about 4 minutes. Drain.
3.Toast the bread to your desired darkness. Spread butter onto each piece of toast. Top with a slice of cheese, then a poached egg and finally, asparagus. Season with salt and pepper and serve immediately.

Notes & Tips:

Nutrition Facts:
Serves 4
Calories: 306 Total Fat: 18.4g Cholesterol: 249mg

Thursday, September 2, 2010

Easy Baked Pasta

Recipe Taken From:
Shape Magazine, September 2010

  • 2 cups whole-wheat penne pasta
  • 1 tablespoon olive oil
  • 4 cups baby spinach
  • 3 cups diced tomatoes, divided
  • 1 tablespoon dried oregano
  • pinch of salt
  • 3/4 cup shredded lowfat cheddar cheese, divided


Preheat oven to 350 degrees

In large pot of boiling water, cook penne pasta according to package directions. Drain and set aside.

Heat oil in large skillet over medium heat. Add garlic and stir until fragrant. Add spinach and 2 cups of tomato; cook for 4 minutes or until spinach is wilted.

In a medium bowl' combine remaining 1 cup of tomato, herbs and salt. Transfer the cooked tomato mixture to the bowl and stir well. Add drained pasta to tomato mixture and combine thoroughly. Stir in 1/2 cup of the cheese.

Spray bottom of baking dish with cooking spray. Pour pasta mixture into dish. Bake uncovered for 15 minutes, then remove from oven and sprinkle with remaining 1/4 cup of cheese. Bake until cheese melts, about 5 minutes. Let stand 5 minutes before serving.

Notes & Tips:

I served this with a greens salad. You could add cooked chicken to the pasta if you wanted some meat. This dish was surprisingly easy to make and was pretty darn tasty. If you make this one night you can save the left overs of 2 cans of tomatoes for tomorrow's dish!

Nutrition Facts:

Serves 4; (serving size 2 1/2 cups): 338 calories, 10g fat, 8g fiber

Monday, August 30, 2010

Baked Potato with Bacon and Egg

Ingredients: (Per Potato)

1 slice of bacon
1 large egg
1 small shallot
1 tsp low fat mayonnaise
Freshly ground black pepper


Put the egg in to a pan of cold water, bring up to the boil and simmer for about six minutes. Remove it from the pan, gently crack the shell on a hard surface and peel it carefully under running water. Place it in a small mixing bowl.

Grill 1 slice of bacon and pat dry with paper towel to get rid of as much grease and fat as possible. Slice finely and put them in to the bowl with the egg.

Peel and finely slice the small shallot and add it to the bowl, along with the mayonnaise. Stir everything well with a fork, breaking up the egg. Season with pepper only as sufficient salt should be obtained from the bacon. Spoon over the baked potato.

Notes & Tips:
I think this would taste awesome with an over easy egg on top instead of doing the hard boiled egg, too.

Sunday, August 29, 2010

Halibut with Creamy Mushroom & Herb Sauce

  • 2 Halibut Steaks about 4oz each
  • 1/2 Tbsp garlic salt
  • 1 tsp lemon pepper
  • 1 tsp Old Bay seasoning
  • 1 Tbsp butter
  • 1/4 cup red onion, diced
  • 1/2 cup baby bella mushrooms, sliced
  • 1/2 cup chicken stock
  • 1/2 tsp tarragon
  • 1/2 tsp basil
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 3/4 cup milk
  • 1 Tbsp corn starch


Preheat oven to 400 degrees. Season fish with garlic salt, lemon pepper and Old Bay. Bake for 16 minutes.

Meanwhile, in medium sauce pan, melt butter and saute onions and mushrooms until soft. Add chicken stock and spices simmer for 3 minutes. Add milk and simmer for 2 minutes. Add cornstarch to cool water and mix with fork until combined. Add cornstarch mixture to milk and stir quickly for 3 minutes while simmering. Turn heat down and let simmer for 3 minutes. Spoon sauce over finished halibut steaks. Serves 2.

Notes & Tips:

I served this with a baked potato and broccoli.

Wednesday, August 25, 2010

Honey Garlic Pork Chops

  • 1/4 + 1/8 cup honey
  • 3 tbsp soy sauce
  • 6 cloves garlic, minced
  • 6 pork loin chops, boneless, trimmed of excess fat, 4 oz each

In a shallow dish, whisk together honey, soy sauce and garlic.
Coat chops in mixture.
Reserve left over honey mixture for basting.
Place chops on greased baking dish and bake at 400 for 20 mins or until completely cooked through. Basting 2 times.

Notes & Tips:
I served this with brown rice and steamed carrots. Very very yummy! I think it would be great marinated overnight too.

Nutrition Facts:
Number of Servings: 6
Calories: 214.5
Total Fat: 6.0 g
Cholesterol: 50.8 mg
Sodium: 544.2 mg
Total Carbs: 19.3 g
Dietary Fiber: 0.2 g
Protein: 20.9 g

Sunday, August 22, 2010

Strawberry Pretzel Dessert

  • 2 c. crushed pretzels
  • 3/4 c. melted butter
  • 3 tbsp. brown sugar
  • 1 (8 oz.) cream cheese, room temp.
  • 1 c. sugar
  • 1 lg. Cool Whip (16oz)
  • 1 (6 oz.) box strawberry gelatin
  • 2 c. boiling water
  • 2 (10 oz.) pkg. frozen strawberries, including juice (fresh berries slightly mashed and sweetened may be used)

Preheat oven to 400 degrees.
Mix crushed pretzels, butter and sugar and pour into a 9 x 13 pan. Press into the bottom and bake at 400 degrees for 8 minutes. Beat the cream cheese with 1 cup sugar. Stir into the Cool Whip. Spread on cooled pretzel crust.
Mix together the gelatin, boiling water and frozen strawberries. Let set in refrigerator until it begins to jell. Pour over cheese mixture and refrigerate several hours or overnight. This can be served as a salad or a dessert.

Notes & Tips:
Very yummy and an easy pot luck dish!

Thursday, August 19, 2010

Chicken and Glass Noodle Salad

Recipe Taken From:
Cooking Light Magazine, August 2010

  • 1 (3.75-ounce) package uncooked bean threads (cellophane noodles)
  • 2 tablespoons rice vinegar
  • 2 tablespoons fresh lime juice
  • 1 1/2 tablespoons low sodium soy sauce
  • 1 teaspoon sugar
  • 1 teaspoon crushed red pepper flakes
  • 2 cups shredded skinless, boneless rotisserie chicken breast
  • 1/2 cup matchstick-cut or grated carrot
  • 1/2 cup red bell pepper strips
  • 1/3 cup thinly sliced red onion
  • 2 tablespoons fresh cilantro leaves
  • 1 tablespoon chopped fresh mint
  • 1/2 cup chopped unsalted dry-roasted peanuts
  • 1 tbsp sesame oil

1. Place noodles in a large bowl. Cover with very hot tap water, and let stand 15 minutes.

2. While noodles soak, combine vinegar and next 4 ingredients, stirring until sugar dissolves. Combine chicken and next 5 ingredients (through mint), tossing well.

3. Drain and rinse noodles with cold water; drain well, squeezing to remove excess water. Snip noodles several times with kitchen shears. Combine noodles and chicken mixture, tossing well to combine. Drizzle noodle mixture with vinegar mixture; toss well to coat. Top with peanuts.

Notes & Tips:
I decided against using the peanuts, I don't really know why but I don't think they really would add anything to the dish. It also needed salt, which I used garlic salt. I really enjoyed this light, low cooking recipe. Also, I didn't have any rotisserie chicken, so I just steam cooked some chicken breasts and shredded them.

Nutritional Information:
Fat:11.7g (sat 2g,mono 5.4g,poly 3.5g)

Wednesday, August 18, 2010

Prosciutto Peach and Sweet Lettuce Salad

Recipe Taken From:
Cooking Light Magazine, August 2010

  • 2 tablespoons fresh lemon juice
  • 2 teaspoons honey
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon finely chopped fresh mint
  • 1 (6.5-ounce) package sweet butter lettuce mix
  • 2 large ripe peaches, cut into wedges
  • 3 ounces very thin slices prosciutto, cut into 1-inch pieces
  • 3 ounces ricotta salata cheese, divided into 4 equal pieces
  • 2 tablespoons dry-roasted sunflower seed kernels
  • Small mint leaves (optional)

1. Combine first 4 ingredients, stirring with a whisk. Gradually drizzle in olive oil, stirring constantly with a whisk. Stir in chopped mint.

2. Combine lettuce mix and peach wedges in a large bowl. Drizzle lettuce mixture with dressing; toss gently to coat. Arrange about 2 cups salad in each of 4 bowls; top each serving with 3/4 ounce prosciutto, 1 piece of ricotta salata, and about 2 teaspoons sunflower seed kernels. Garnish with small mint leaves, if desired.

Notes & Tips:
This is a great salad for summer. Easy to make and no cooking!

Nutritional Information:
Fat:13.5g (sat 3.2g,mono 5.9g,poly 2.2g)

Monday, August 16, 2010

Sweet and Spicy Citrus Tilapia

Recipe taken from:
Cooking Light Magazine, August 2010

  • 4 (6-ounce) tilapia fillets
  • Cooking spray
  • 1/2 cup fresh orange juice (about 1 orange)
  • 3 tablespoons fresh lime juice
  • 1 tablespoon brown sugar
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons lower-sodium soy sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon ground red pepper
  • 2 garlic cloves, crushed
  • 1/2 teaspoon paprika

1. Arrange fish in a single layer in a shallow roasting pan coated with cooking spray. Combine orange juice and next 9 ingredients (through garlic); pour over fish. Let stand 15 minutes.

2. Preheat broiler.

3. Sprinkle fish with paprika; broil 15 minutes or until desired degree of doneness. Drizzle sauce over fish. Serves 4.

Notes & Tips:
I served this with a small salad and green beans. I really liked the sauce on the fish. I think it would taste great as a chicken marinade too.

Nutritional Information:
Fat:6.6g (sat 1.5g,mono 3.4g,poly 1.2g)

Saturday, August 14, 2010

Havarti-Stuffed Chicken

Recipe Adapted From:
Real Simple Magazine, August 2010

  • 4 6oz boneless, skinless chicken breasts
  • 4 oz dill Havarti cheese
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 tsp dried dill
  • cooking spray


Preheat oven to 375 degrees. Cut a pocket in each chicken breast. Dividing evenly, stuff with cheese, close pocket. Season with salt, pepper and dill. Cook in oven for 40 minutes or until chicken is cooked through.

Notes & Tips:

YUM! I love Havarti cheese and this chicken was just delish. All of my cheese fell out of my chicken, which was just fine I just scooped it back into the pocket. I served this with Parmesan noodles.

Nutrition Facts:

334 calories, 17g fat, 0g carbs, 39g protein

Thursday, August 12, 2010

Prosciutto and Melon Pasta Salad

Recipe Taken From:
Cooking Light Magazine, August 2010

  • 8 ounces uncooked legume-based farfalle pasta (such as Barilla Plus)
  • 1 1/2 tablespoons fresh lemon juice
  • 1 1/2 tablespoons white wine vinegar
  • 1/4 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground red pepper
  • 1 garlic clove, coarsely chopped
  • 2 1/2 tablespoons extra-virgin olive oil
  • 1 cup baby arugula
  • 3/4 cup diced cantaloupe
  • 1/4 cup thinly vertically sliced shallots
  • 2 tablespoons torn mint leaves
  • 2 ounces thinly sliced prosciutto, cut into 2-inch-long strips
  • 1 ounce shaved Parmigiano-Reggiano cheese

1. Cook pasta according to package directions, omitting salt and fat. Drain; cool to room temperature.

2. Combine lemon juice and next 6 ingredients (through garlic) in a food processor; process to blend. With processor on, slowly pour olive oil through food chute; process for 15 seconds or until blended.

3. Combine cooled pasta, arugula, cantaloupe, shallots, mint, and prosciutto in a large bowl. Drizzle the dressing over salad just before serving, and toss gently to coat. Top salad with cheese.

Notes & Tips:
Well this was different, I'm not really sure I liked it. I think the combination of melon and pasta. The textures didn't mix well. I did like the dressing, and I love prosciutto.

Nutritional Information
Serves 4
Fat:12.8g (sat 2.9g,mono 7.5g,poly 1.6g)

Wednesday, August 11, 2010

Mahi Mahi with Bacon-Tomato Butter

Recipe Taken From:
Cooking Light Magazine, August 2010

  • 4 (6-ounce) mahimahi fillets
  • Cooking spray
  • 1/4 teaspoon table salt, divided
  • 1 slice center-cut bacon, finely chopped
  • 1 garlic clove, thinly sliced
  • 1/4 teaspoon paprika
  • 2 plum tomatoes, seeded and diced
  • 2 tablespoons butter


1. Sprinkle 1/8 teaspoon table salt evenly over fish. Lightly coat fish with cooking spray. Place fish, skin side down, over direct heat on grill rack coated with cooking spray; grill 2 minutes or until well marked. Turn fish over and move to indirect heat; grill 12 minutes or until desired degree of doneness.

2. Heat a small skillet over medium heat; add bacon to pan. Cook 5 minutes or until bacon is almost crisp, stirring occasionally. Add garlic; cook for 2 minutes, stirring frequently. Add paprika, and cook for 20 seconds, stirring constantly. Add tomatoes, and cook for 3 minutes. Stir in butter. Remove from heat; stir in remaining 1/8 teaspoon table salt. Place 1 fillet on each of 4 plates; top each serving with about 2 tablespoons tomato mixture.

Notes & Tips:
I used frozen Mahi Mahi fillets, if you want to use fresh you should "brine" the fish in salt dissolved in water for 20 mins. I also used "I can't believe it's not butter" the recipe still tasted great! I'm sure it would taste even better with real butter.

Nutritional Information:
Serves 4
Fat:8g (sat 4.4g,mono 1.7g,poly 0.5g)

Monday, August 9, 2010

Zucchini Tomato Frittata

Recipe Adapted From:
Healthy Cooking Magazine

  • 1/3 cup tomatoes, diced
  • 1.5 cups of eggs, whisked
  • 1/2 cup 2% cottage cheese
  • 2 green onions, chopped
  • 1 Tbsp. dried basil
  • 1/8 tsp. crushed red pepper flakes
  • 1 cup sliced zucchini
  • 1 cup fresh broccoli florets
  • 1 medium sweet red pepper, chopped
  • 2 tsp. canola oil
  • 2 Tbsp. grated Parmesan cheese


In a large bowl, whisk eggs, cottage cheese, onions, basil, pepper flakes and tomatoes, set aside. In a 10 in. ovenproof skillet (cast iron) saute zucchini, broccoli and red pepper in oil until tender. Reduce heat; top with egg mixture. Cover and cook for 4-6 mins. or until nearly set.

Uncover and skillet. Sprinkle with Parmesan cheese. Broil for 3-4 inches from the heat for 3 minutes or until eggs are completely set. Let stand for 5 minutes. Cut into wedges.

Notes & Tips:

You can very easily use egg substitute in this recipe for a lighter meal. Serve with biscuits for a complete meal.

Nutrition Facts:

Serves 4: 1 wedge is: 145 calories, 4 g fat, 11g carbs., 15g protein.

Saturday, August 7, 2010

Glazed Pork with Strawberry Couscous

Recipe Taken From:
Healthy Cooking, Taste of Home Cooking

  • 2 teaspoons dried marjoram
  • 1 teaspoon salt
  • 1 teaspoon seasoned pepper
  • 1 bone-in pork loin roast (5 pounds)
  • 1/2 cup seedless strawberry jam
  • 1/4 cup orange juice, divided
  • 1 can (14-1/2 ounces) chicken broth
  • 1 package (10 ounces) plain couscous
  • 1 cup fresh strawberries, quartered
  • 1/4 cup minced fresh mint
  • 2 teaspoons grated orange peel, rest of orange squeezed

Line the bottom of a large shallow roasting pan with foil; set aside. Combine the marjoram, salt and pepper; rub over roast. Place in pan. Bake, uncovered, at 375° for 1 hour.

Combine jam and 1/4 cup orange juice; brush half over pork. Bake 20-30 minutes longer or until a meat thermometer reads 160°, basting with remaining jam mixture every 10 minutes. Let stand for 10 minutes before slicing.

Meanwhile, in a small saucepan, bring broth to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes or until liquid is absorbed. Fluff with a fork; stir in the strawberries, mint, orange peel and squeezed orange juice. Serve with pork. Yield: 10 servings.

Notes & Tips:
I didn't have any marjoram, so I substituted oregano since it's in the same family. Also, I didn't use the mint, but I'm sure it would have tasted great with it. And let me tell you, OH MY GOD, strawberry couscous is incredible! This looks like it takes alot of talent, but it's really simple and tastes wonderful.

Nutrition Facts:
4 ounces cooked meat with 1/2 cup couscous mixture equals 383 calories, 11 g fat (4 g saturated fat), 92 mg cholesterol, 493 mg sodium, 35 g carbohydrate, 2 g fiber, 36 g protein. Diabetic Exchanges: 4 lean meat, 2 starch, 1 fat.

Thursday, August 5, 2010

Apricot-Pineapple Glazed Shrimp

Recipe adapted from:
Healthy Cooking, Taste of Home

  • 1 cup apricot preserves
  • 1/4 cup dried apricots
  • 1/4 of a red onion
  • 1 Tbsp rice vinegar
  • 1 Tbsp Dijon mustard
  • 1 garlic clove
  • 1/4 tsp. salt
  • 2lb uncooked, peeled and deveined extra large shrimp
  • 2 cups fresh cubed pineapple
  • 1 medium sweet bell pepper, chopped


1. Place first 7 ingredients in a food processor. Cover and process until well blended; set aside half of sauce for serving.

2. In large wok skillet pour in the other half of the sauce. Turn on med. high heat, stir in sweet bell pepper. Cook for 5-7 minutes, stir in pineapple and shrimp. Cook until shrimp are no longer pink. Serve with rice, and top with sauce.

Notes & Tips:

This tasted just like Chinese pineapple shrimp. Very yummy. Of course I served this with couscous. I really really liked this recipe.

Nutrition Facts:

Serves 4: 330 calories, 4g fat, 48g carbs, 21g protein

Tuesday, August 3, 2010

Sesame Cilantro Chicken

Recipe taken from:
Healthy Cooking, Taste of home

  • 4 boneless, skinless chicken breast halves (6oz each)
  • 1/2 cup honey
  • 2 Tbsp. reduced-sodium soy sauce
  • 1/4 tsp. garlic powder
  • 1/8 tps. ground ginger
  • 1 Tbsp. minced fresh cilantro
  • 1 Tbsp. sesame seeds, toasted


Place chicken in 11x7 inch baking dish coated with cooking spray. Combine the honey, soy sauce, garlic powder, ginger and cilantro. Spoon 1/4 cup honey mixture over chicken. Set aside the remaining mixture.

Cover and bake at 375 degrees for 40 minutes. Uncover, bake for 20 minutes longer or until a meat thermometer reads 17o degrees. Spoon reserved mixture over chicken; sprinkles with sesame seeds.

Notes & Tips:

This recipe was ok. I liked the flavor but the original recipe called for baking the chicken for 20 mins. WHICH is WAYYY too short. You'll end up with raw chicken that way. I served this with couscous and a salad.

Nutrition Facts:

Serves 4

328 calories, 5g fat, 36g carbs, 35g protein

Sunday, August 1, 2010

Brazilian Chicken Curry

Recipe Taken From:
Women's Day Magazine, June 2010

  • 3/4 cup coconut milk (not cream of coconut)
  • 2 Tbsp tomato paste
  • 1 Tbsp each minced garlic and fresh ginger
  • 1/2 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1 medium Vidalia or sweet onion, thinly sliced
  • 2 bell peppers, cut into
  • 1-in. strips and halved crosswise
  • 12 oz Yukon Gold potatoes, cut into 1-in. pieces
  • 4 tsp curry powder
  • 8 chicken drumsticks, skin removed (2 1/4 lb)
  • 3 Tbsp chopped fresh cilantro

1. Mix coconut milk, tomato paste, garlic, ginger, salt and pepper in a 6-qt slow cooker. Add onion, peppers and potatoes; mix well until vegetables are evenly coated.

2. Rub curry powder all over chicken. Place chicken on top of vegetables in slow cooker.

3. Cover and cook on high 4 to 5 hours or on low 6 to 8 hours until chicken is cooked through and vegetables are tender. Sprinkle with chopped cilantro

Notes & Tips:
I loved that this was a crockpot meal, and an easy one at that. I really liked the curry flavor. I do think it needs more salt. Also, I didn't have any drumsticks, so I used chicken thighs instead. I served this with brown rice.

Nutrition Facts:
Serves 4
Calories 393
Total Fat 15g
Saturated Fat 9g
Cholesterol 110mg
Sodium 497mg
Total Carbohydrates 30g
Dietary Fiber 5g
Protein 34g

Saturday, July 31, 2010

Grilled Salmon with Peaches

  • 1 cup quinoa, rinsed and drained
  • 2 cups ripe peaches, pitted and cut into thin wedges
  • 1/4 cup finely chopped red onion
  • 1/4 cup packed fresh mint leaves, finely chopped, plus additional for garnish
  • 1 tablespoon sherry vinegar
  • 1/4 teaspoon cayenne (ground red pepper)
  • 4 pieces (6 ounces each) salmon fillet
  • 2 cups sugar snap peas, strings removed

1.Prepare outdoor grill for covered direct grilling on medium.
2.Prepare quinoa as label directs.
3.Meanwhile, in medium bowl, combine peaches, onion, mint, vinegar, 1/8 teaspoon cayenne, and 1/8 teaspoon salt.
4.Season flesh side of salmon with remaining 1/8 teaspoon cayenne and 1/8 teaspoon salt. Place on grill, skin side down. Cover and cook 5 minutes. Carefully turn and cook 4 to 6 minutes longer or until salmon is just opaque in center. Transfer to plate; cool slightly. Carefully peel off skin; discard.
5.Stir snap peas into quinoa. Cover and cook 2 minutes longer. Divide quinoa and snap peas among serving plates. Top with salmon and peach mixture. Garnish with mint.

Notes & Tips:
Yum! I tasted the peach mixture before putting it on top of the salmon, and I'm glad I did, it needed a splash of balsamic vinegar. I also didn't dust the salmon with cayenne, b/c I was a little afraid of the spiciness after tasting the kick the peaches had, so instead I dusted it with paprika. You can substitute couscous or rice for the quinoa if you'd like.

Nutrition Facts:
Calories 465
Total Fat 13g
Saturated Fat 2g
Cholesterol 93mg
Sodium 375mg
Total Carbohydrate 43g
Dietary Fiber 6g
Protein 42g

Thursday, July 29, 2010

Cool & Crunchy Chicken Tacos

Recipe Taken From:
The Pampered Chef 2010

  • 12 hard yellow corn taco shells
  • 1 small head romaine lettuce (about 2 cups shredded)
  • 1-2 limes, divided
  • 1/2 cup mayonnaise
  • 2 tsp ground cumin
  • 1/4 tsp cayenne pepper (optional)
  • 3 cups diced grilled chicken breasts
  • 1/2 small jicama
  • 1 small mango
  • 1/2 cup loosely packed fresh cilantro
  • 1/4 tsp salt
  • 1 avocado, peeled and sliced (optional)


1. Prepare taco shells according to package directions; set aside. Shred lettuce. Zest limes 1 tsp. Juice limes to measure 3 tbsp. Place zest, 1 tbsp of the juice, mayonnaise, cumin and cayenne pepper, if desired, in Mixing Bowl; mix well. Spoon about 1/3 cup of the sauce into resealable plastic bag; twist to secure and set aside. Add chicken to remaining sauce; mix well.

2. Peel jicama and mango. Slice jicama. Slice jicama and mango into 1/4-in strips. Chop cilantro. Combine jicama, mango, cilantro, salt and remaining juice in another mixing Bowl; mix well.

3. Place lettuce into taco shells. Top evenly with chicken mixture, jicama mixture and avocado, if desired. Trim corner of sauce-filled bag; drizzle over tacos.

Notes & Tips:
The mango I bought wasn't ripe by the time I wanted to eat this so instead of mango I used a large tomato, diced. Also, I used soft tacos, b/c really I don't like hard taco shells at all. I LOVED this recipe. I will def. be making it again. The only "complaint" I have about this recipe is that it really uses alot of bowls. This is the first time I've used jicama, I was really pleased with it. I loved the tart flavor of the jicama. I have another recipe this week that uses it. I can't wait to try it. Also, be careful with the cayenne pepper if you decide to use it, it's great but gives the sauce a pretty feisty kick.

Nutrition Facts:
6 servings
Calories 370, Fat 21g, Carbs 24g, Protein 22g

© 2010 The Pampered Chef used under license.

Wednesday, July 28, 2010

Thai Beef & Noodle Salad

Recipe Taken From:
Women's Day Magazine

• 1 package (3 3/4 oz) cellophane noodles
• 4 cups boiling water
• 3/4 cup halved snow peas
• 1/4 cup white vinegar
• 2 Tbsp sugar
• 1 tsp grated ginger
• 1/2 tsp kosher salt
• 8 oz thickly sliced deli roast beef, cut in strips
• 1 1/2 cups sliced seedless cucumber
• 1/2 cup sliced fresh mint
• 1/4 cup chopped peanuts (optional)

1. Put noodles and snow peas in a large bowl. Pour in boiling water and let sit 10 minutes until noodles are tender. Drain; rinse under cold running water and drain again. Shake colander to remove excess water, then return to bowl.

2. Combine vinegar, sugar, ginger and salt in a jar; shake to dissolve sugar.

3. Pour dressing over noodles and snow peas; add remaining ingredients (except peanuts) and toss to coat. Sprinkle each serving with peanuts if desired.

Notes & Tips:
I had to add a little soy sauce to this recipe, because I found it a little bland. I also decided against the mint, and used a little of the leftover pesto. I also still can't find good snow peas in Kansas so I used fresh green beans.

Calories 200Total Fat 2 g Saturated Fat 1 g Cholesterol 25 mg Sodium 536 mg Total Carbohydrate 34 g Dietary Fiber 2 g Protein 12 g

Monday, July 26, 2010

Basil Pesto

Recipe Taken From:
Eating Well Magazine, August/September 2005

  • 2 cups packed fresh basil leaves, (2-3 bunches)
  • 1/4 cup walnut pieces, toasted (see Tip)
  • 1/4 cup grated Parmigiano-Reggiano cheese
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons water
  • 1 large clove garlic, quartered
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper

Place basil, walnuts, Parmigiano-Reggiano, garlic, salt and pepper in a food processor; pulse a few times, Drizzle olive oil and a tiny bit of water while pulsing until fairly smooth, or to the desired consistency, scraping down the sides occasionally.

Tips & Notes:
Tip: To toast walnuts: Spread on a baking sheet and bake at 350 degrees F, stirring occasionally, until fragrant and lightly browned, 7 to 9 minutes.

I did a double batch of this and it only came out to about 1.5 cups of pesto, so go heavy on the basil.

Nutrition Facts:
Per 2-tablespoon serving: 83 calories; 8 g fat (1 g sat, 5 g mono); 2 mg cholesterol; 1 g carbohydrates; 2 g protein; 1 g fiber; 176 mg sodium; 104 mg potassium.

Raw Tomato Sauce with Angel Hair Pasta

Recipe Taken From:
Eating Well Magazine, August/September 2006

  • 1 1/2 pounds plum tomatoes, chopped
  • 1/3 cup diced fresh part-skim mozzarella
  • 2 tablespoons olives
  • 2 tablespoons red-wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1 clove garlic, minced
  • 2 teaspoons chopped fresh basil
  • 2 teaspoons chopped fresh marjoram
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste

Combine tomatoes, mozzarella, olives, vinegar, oil and garlic. Add basil, marjoram, salt and pepper. Let stand to allow tomatoes to release their juices, about 10 minutes. Serve over angel hair pasta.

Notes & Tips

A friend from work brought in some incredible homegrown tomatoes today and I just had to have them for supper. The "marinade" used in this is excellent, and the fresh tomatoes made it out of this world good! I didn't use the marjoram though, b/c I didn't have any so I just used green onions. I served this alongside of pan seared Tilapia.

Nutrition Facts:
Per serving: 141 calories; 10 g fat (1 g sat, 7 g mono); 2 mg cholesterol; 8 g carbohydrates; 6 g protein; 3 g fiber; 386 mg sodium; 412 mg potassium.

Saturday, July 24, 2010

Quick Artichoke Pasta Salad

Recipe taken from:

  • 1 cup salad macaroni, or other medium-size pasta
  • 1 (6.5 ounce) jar marinated artichoke hearts
  • 1/2 cup mushrooms, quartered
  • 1 cup cherry tomatoes, halved
  • 1 cup pitted black olives
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon dried basil
  • 1/2 tablespoon dried oregano
  • 2 cloves garlic, minced
  • salt and pepper to taste

1.Bring a large pot of salted water to boil; add pasta and boil until al dente. Drain well and rinse with cold water.
2.In a large mixing bowl, combine pasta, artichoke hearts, mushrooms, tomatoes, olives, parsley, basil, oregano, garlic, salt and pepper; toss well. Refrigerate for at least 4 hours. Before serving, season the pasta dish with salt and pepper to taste.

Notes & Tips:
Very yummy and easy to make! You could add chicken to make it a full meal.

Nutrition Facts:
Amount Per Serving Calories: 155 Total Fat: 5.5g Cholesterol: 0mg

Thursday, July 22, 2010

Thai Shrimp Stir-Fry

Recipe taken from:
Taste of Home August 2007

  • 2 medium sweet red peppers, cut into thin slices
  • 1 teaspoon canola oil
  • 1 cup fresh snow peas
  • 1/2 cup thinly sliced green onions
  • 1 garlic clove, minced
  • 1/2 cup reduced-sodium chicken broth
  • 2 tablespoons reduced-fat peanut butter
  • 4-1/2 teaspoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 teaspoon minced fresh gingerroot
  • 1/2 teaspoon crushed red pepper flakes
  • 1 pound uncooked medium shrimp, peeled and deveined
  • Hot cooked fettuccine or rice

In a large nonstick skillet or wok, stir-fry red peppers in hot canola oil for 1 minute. Add the snow peas, green onions and garlic; stir-fry 2-3 minutes longer or until vegetables are crisp-tender. remove and keep warm.
In the same skillet, combine the broth, peanut butter, soy sauce, vinegar, sesame oil, ginger and pepper flakes. Cook and stir until peanut butter is melted and mixture comes to a boil. Stir in shrimp. Cook and stir for 2 minutes or until shrimp turn pink. Return red pepper mixture to skillet; heat through. Serve over fettuccine. Yield: 4 servings.

Notes & Tips:
I used frozen peas instead of snow peas, since I can't seem to find snow peas anywhere around Kansas. Also, you can use chunky peanut butter if you'd like a more peanutty flavor.

Nutrition Facts:
One serving (1 cup stir-fry mixture, calculated without pasta) equals 206 calories, 8 g fat (1 g saturated fat), 168 mg cholesterol, 565 mg sodium, 12 g carbohydrate, 3 g fiber, 22 g protein. Diabetic Exchanges: 3 very lean meat, 1 vegetable, 1 fat, 1/2 starch.

Monday, July 19, 2010

Turkey Tenderloins with Squash

  • 3/4 c Orange juice
  • 3 tb Honey mustard
  • 1 tb Worcestershire
  • 1 lb Turkey breast tenderloin
  • 3 md Yellow squash
  • 1 1/4 c Chicken broth
  • 1 1/4 c Quick cooking rice

Combine the orange juice concentrate, honey mustard and Worcestershire sauce in a bowl. Set aside 1/4 cup of the mixture.

Spray a skillet with cooking spray. Heat over medium heat and add the turkey tenderloin steaks. Brown for 3 minutes on each side. Add the sliced squash and 1/2 cup of the oj mixture to the pan and bring to a boil. Reduce heat. Cover and simmer for 8 minutes until turkey is tender and cooked through.

In a small sauce pan, bring the chicken broth to a boil. Remove from heat and add the quick cooking rice and the 1/4 cup of reserved orange juice mixture. Cover and let stand for 5 minutes. Stir before serving. Serve rice with the turkey and squash.

Notes & Tips:
I didn't really love this dish. I liked the way the sauce flavored the turkey, but I didn't like how it tasted with the squash. I didn't make the rice the way the recipe calls for. I used only 1/4 cup of broth with 1/4 cup of the sauce to make couscous. I liked the way it tasted with couscous, but the squash really kinda ruined it for me.

Thursday, July 15, 2010

Videlia Onion Pork Loin

  • 2 cups Videlia Onion Dressing
  • 2lb Pork Tenderloin
  • 2 tablespoons honey

Mix dressing with honey. Marinade Pork tenderloin in videlia onion dressing mix overnight. Remove pork from marinade and grill 15 mins. each side. Serve with grilled veggies of your choice.

Notes & Tips:
A very simple and tasty summer grilling recipe. I first tried this with chicken months ago, but while I was eating the chicken I kept thinking it would be great. The marinade tastes great with the pork. It may need a little extra salt depending on your taste.

Nutrition Facts:

Calories 143, Total Fat 3g, Total Carbohydrate 0g, Dietary Fiber 0g, Protein 13g

Wednesday, July 14, 2010

Silver White Birthday Cake

Recipe taken from:
Betty Crocker Cookbook

  • 2 cups sifted flour
  • 1 1/2 cups sugar
  • 1 tsp salt
  • 3 1/2 tsp baking powder
  • 1/2 cup shortening
  • 3/4 cup milk
  • 1 tsp vanilla
  • 4 large egg whites

Mix together dry ingredients. Mix in shortening. Pour in 1/2 cup milk and vanilla extract. Beat for 2 minutes on medium speed. Add 1/4 cup milk and egg whites to mix and beat for 2 minutes. Pour into two eight inch round pans. Bake at 350 degrees for 25 - 30 minutes or until done.

Notes & Tips:
I frosted this using Betty's White Mountain Frosting. Makes a great easy birthday cake.

Tuesday, July 13, 2010

BLT Salad

Recipe taken from:

  • 1 pound bacon
  • 3/4 cup mayonnaise
  • 1/4 cup milk
  • 1 teaspoon garlic powder
  • 1/8 teaspoon ground black pepper
  • salt to taste
  • 1 head romaine lettuce - rinsed, dried and shredded
  • 2 large tomatoes, chopped
  • 2 cups seasoned croutons

1.Place bacon in a large, deep skillet. Cook over medium high heat, turning frequently, until evenly browned. Drain, crumble and set aside.
2.In a blender or food processor, combine mayonnaise, milk, garlic powder and black pepper. Blend until smooth. Season the dressing with salt.
3.Combine lettuce, tomatoes, bacon and croutons in a large salad bowl. Toss with dressing, and serve immediately.

Notes & Tips:
I halved this recipe since obviously I won't be having a pound of bacon by myself. Even half of this recipe still made plenty for leftovers. I just didn't mix the dressing in with part of the ingredients so it didn't get soggy.

Nutrition Facts:
Original recipe serves 6
Calories: 421 Total Fat: 35.1g Cholesterol: 40mg

Saturday, July 10, 2010

Veggie Kabobs

Recipe taken from:


  • 1 pint mushrooms
  • 1 pint cherry tomatoes
  • 3 to 4 zucchinis
  • 2 onions
  • 1 eggplant
  • 1 green bell pepper
  • 1 red bell pepper


  • 1/2 cup olive oil
  • 1/2 cup lemon juice
  • salt and pepper to taste
  • 1 tablespoon dried thyme
  • 2 large garlic cloves, minced


Clean and prepare vegetables: remove mushroom stems, seed peppers and peel onions. Cut all veggies into bite sized chunks, except for cherry tomatoes. Blend marinade ingredients until mixed thoroughly, preferably in a food processor. Alternating vegetables, thread them onto skewers. Brush with the marinade. Coat grill rack with vegetable spray and place rack on grill over medium hot coals. Place kabobs on rack and cook 15 to 20 minutes or till done Grill 4 inches from the coals. Turn and baste frequently with the marinade. Cook for 10 to 15 minutes, until vegetables are tender

Notes & Tips:

I made this recipe for a pot luck on Friday. The potluck was for a guy in our office who has PKU (a disorder when your body can not break down protein). The marinade is very good, you can change the herb to fit your preference.

Friday, July 9, 2010

Chicken and Bean Burritos

  • 8 Chicken tenders, thawed
  • 1 package taco seasoning
  • 1/4 cup water
  • 1 can low fat refried beans
  • 1 can black beans, drained
  • 3/4 cup salsa
  • 8 tortillas
  • sour cream
  • shredded cheese


Begin cooking the chicken tenders in a little bit of canola oil over medium high heat. While they are cooking, mix the package of taco seasoning with 1/4 cup of water. Mix until well blended. Pour seasoning in with chicken, turn down heat to medium and cook covered for 10 minutes. While that is cooking in a small bowl, mix refried beans with black beans and salsa. Mix until creamy. Remove chicken from pan, place on cutting board. Put bean mixture in pan with leftover sauce. Stir until well blended. Cook on low. Shred chicken with fork. Put chicken back in the pan with the beans, stir. Heat on low until all ingredients are heated through. Put chicken, bean mixture on tortillas, top with sour cream and cheese. Roll into a burrito.

Notes & Tips:

The mixture also tastes great as a dip. Serve with rice.

Tuesday, July 6, 2010

Bacon Asparagus Pizza

Recipe inspired by:

  • 5 thick slices bacon, cut into 1 inch pieces
  • 1 unbaked pizza crust
  • 1 pound shredded mozzarella cheese
  • 1 cup chopped fresh asparagus
  • 1 cup halved cherry or grape tomatoes
  • 1 (11 ounce) log fresh chevre (goat cheese)
  • 1 teaspoon red pepper flakes
  • freshly ground black pepper to taste

1.Preheat the oven to 375 degrees F (190 degrees C).
2.Place bacon in a skillet over medium-high heat. Cook for a few minutes to release most of the grease, but do not cook until crisp. Remove to paper towels to drain.
3.Spread the pizza crust out on a pizza pan or large baking sheet. Top with mozzarella cheese, bacon pieces, asparagus, and tomatoes. Dot with goat cheese, then season with red pepper flakes and black pepper.
4.Bake for 15 to 20 minutes in the preheated oven, until the crust is golden brown underneath when you lift it up to take a peek. Let cool for about 5 minutes before slicing and serving.

Notes & Tips:
I was looking for an unusual way to use of some of my leftover fresh asparagus when I stumbled upon this. VERY yummy, if you like "gourmet" pizzas, which I happen to love. I would suggest maybe flash steaming the asparagus if you don't like crisp veggies on your pizza. Also, I added some baby bella mushrooms, which really tasted great with this. I used pre-made pizza crust and pre-made pizza sauce, b/c tonight, I feel rather lazy. Also, I used a mixture of mozzarella cheese, goat cheese, and Gorgonzola, b/c I didn't have enough of any to cover the pizza. The result was pretty tasty.

Nutrition Facts:
Calories: 429 Total Fat: 25.2g Cholesterol: 75mg

Monday, July 5, 2010

Grilled Garlic Flank Steak Salad

  • 1/2 cup low sodium soy sauce
  • 1 (1 1/2-pound) whole flank steak, scored
  • 2 teaspoons minced garlic
  • 2 tablespoons vegetable oil
  • 2 heads romaine lettuce, outer leaves discarded, inner leaves separated and left whole or chopped
  • 1 pint cherry tomatoes, sliced in half lengthwise
  • 1 small red onion, cut into 1/4-inch slices
  • 2 ounces Parmigiano-Reggiano cheese, shaved or grated
  • Salt and freshly ground black pepper, to taste
  • Dressing to taste


1.Make 3 shallow cuts on each side of meat. Place meat in a shallow dish or plastic bag. Lightly sprinkle both sides of meat with salt and pepper. Combine garlic and oil and press into the meat. Pour soy sauce over top. Marinate 20 minutes or up to 12hours. Wipe off excess garlic with paper towel. Reseason with salt and pepper.

2.Prepare grill to medium hot. While grill is heating, arrange lettuce, tomatoes and onions on platter or individual plates. Spray grill rack with non-stick cooking spray for the grill. Place meat on rack grill 4 to 6 minutes over direct heat; with tongs, turn the meat and grill an additional 4 to 5 minutes for rare to medium-rare.

3.Transfer meat to cutting board and allow meat to rest for 5 minutes before carving. Cut meat across grain into 1/4-inch bite-size strips. Arrange on top of composed salad. Drizzle salad dressing of your choice. Sprinkle with pepper and cheese. Serve. Pass additional dressing.

Notes & Tips:
This is one of my favorite summer salads. Slice the meat thin in a diagonal across the grain of the meat for best results.

Nutrition Facts:
Serves 6
Calories: 301 Total Fat: 24.2g Cholesterol: 35mg

Thursday, July 1, 2010

Gorgonzola Turkey Burgers

  • 1lb ground turkey
  • 4oz. crumbled Gorgonzola
  • 1 1/2 tbsp. garlic salt
  • 1 tsp. black pepper


Combine all ingredients, form into patties, spray grill with nonstick spray and grill 7-9 mins, or until cooked through. Serve on buns with lettuce and roasted red pepper strips.

Notes & Tips:

I served this on those thin wheat buns. The patties aren't too big so that size bun is perfect. You can purchase roasted red pepper strips in the pickle aisle at the grocery store.

Nutrition Facts:

360 calories, 22g Fat, 0g Carbs, 37g Protein

Wednesday, June 30, 2010

Honeydew Orange Smoothie

  • 2 cups diced ripe honeydew melon
  • 1/4 cup frozen orange juice concentrate
  • 1 cup low fat vanilla yogurt
  • Ice to thicken


Put all ingredients into a blender and blend until smooth, add ice as desired to thicken. Enjoy immediately.

Notes & Tips:
A refreshing smoothie for a hot day. You can sub any other flavor frozen juice concentrate to change the flavor of this smoothie.

Nutrition Facts:
Serves 2
181 calories, 2g fat, 35g carbs, 7g protein

Tuesday, June 29, 2010

Lemon Shrimp Risotto

Recipe adapted from:

  • 2 tablespoons olive oil
  • 1/2 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup Arborio rice
  • 2 cups low-sodium chicken broth, divided
  • 1 cup dry white wine
  • 1 pound medium shrimp, peeled and deveined
  • 1 cup frozen peas
  • 1 medium yellow squash
  • 1 pound asparagus, trimmed
  • 2 teaspoons lemon pepper
  • 1 tablespoons lemon juice
  • ground black pepper to taste

1. Heat olive oil in a large, heavy-bottomed saucepan over medium-low heat. Cook the leek and garlic until soft, about 5 minutes. Stir in the rice, and cook for 5 minutes more, stirring frequently.
2. Pour in 1 1/2 cups of the chicken broth, and bring to a boil over high heat, stirring occasionally. Reduce heat to medium-low, and simmer, uncovered for 5 minutes, continuing to stir. Pour in the remaining chicken broth and wine, increase heat to medium, and cook for about 5 more minutes, stirring constantly.
3. Cover and heat on low until, al dente.
4. In large skillet, heat 1 tbsp olive oil, saute asparagus and squash until crisp tender, add frozen peas, cover and heat for 5-7 mins. Stir in shrimp, cover and cook on medium for 5 mins.
5. In large bowl toss together risotto and shrimp mixture. Serve warm.

Notes & Tips:
YUM! Go easy on the lemon, the risotto really takes on the flavor of whatever it's served with.

Calories: 323 Total Fat: 6.3g Cholesterol: 72mg