Last night I made pork chops for dinner. This is usually not a favored dinner around here since they are often dry. I did it right this time.
I placed each pork chop in the center of a sheet of aluminum foil. I spread both sides of each chop with Thai sauce (from Trader Joes) and then added sliced red peppers and cut mushrooms. I closed the foil to envelopes and cooked the packages for 45 minutes at 450.
Moist and delicious. Even the fussy two ate the chops - if not the veggies.
We had left over red curry chicken last night that I morphed into an awesome wrap today. WW chive and onion wrap 2 T of spinach hummus handful of sprouts 2 oz curried chicken
YUM!!!
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
This isn't a meal, but I LOVE this marinade on Flank Steak. As always, the better quality your ingredients, the better tasting the result. I put it in a zipper bag with the meat and let it hang out in the fridge for AT LEAST 1 hour before broiling the steak...
1/3 cup lite soy sauce 1 Tbsp balsamic vinegar 1 Tbsp olive oil (I use Extra-virgin, but you don't have to) 4 gloves garlic, crushed 1 tsp ground ginger (fresh is best, but powder will work) 1/2 tsp ground black pepper
I hope you enjoy this as much as my family does. I always serve this when my father-in-law comes, and he always takes the left-overs home with him -- a ringing endorsement. Lisa
KC's post about pork rib post and Bee's suggestion of a stir fry brought this recipe to mind. It is my adaptation (to remove white sugar and use a natural sweetener, as well as lower the sodium and fat a little) of a recipe from More Make a Mix cookbook. I make this up and keep it in the fridge for quick stirfrys.
* Exported from MasterCook *
Oriental Stir-Fry Mix
Recipe By : Serving Size : 36 Preparation Time :0:00 Categories : Condiments WW pointed recipes
Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 tablespoons cornstarch 1 tablespoon beef bouillon granules -- I use vegetarian beef broth powder 1 teaspoon onion powder 1 tablespoon ginger 3 cloves garlic -- minced 6 tablespoons wine vinegar 6 tablespoons water 3/4 cup low sodium soy sauce 1/2 cup honey 2 2/3 cups water
In a large bowl, combine first 4 ingredients. Use a wire whisk to stir in garlic, vinegar, and 6 Tablespoons water. Whisk until corn starch is dissolved. Stir in soy sauce, honey and 2 2/3 cups water. Pour into a 5 cup container with a tight fitting lid. Attach lid. Label with date and contents. Store in refrigerator for up to 4 weeks. STIR WELL BEFORE USING.
Source: "adapted from More Make a Mix Cookery" Yield: "5 cups"
This recipe was developed for picky youngsters who don’t like veggies. Feel free to process your carrots and mushrooms a little less finely if everyone digs vegetables.
1 jar Health Choice Marinara Sauce 6 ounce can Vegetable Juice (like V8) 3 Carrots, grated 6 ounces fresh mushroom slices ½ onion, diced 2 cloves garlic, minced 10 ounces chicken breasts (skinless and boneless) baked ½ cup dry quinoa, cook using package directions
Spray pan with Olive Oil cooking spray. Sauté onion and garlic for 2 minutes. Add carrots and cook for another 5 minutes. In the meantime, chop the mushrooms into a small dice. Remove onion/carrot mixture from pan, re-spray, and add mushrooms. Cook for a few minutes. Add to onion mixture. Dice chicken breasts and add to pot. Add marinara and vegetable juice. Simmer until quinoa is cooked or for about 10 to 15 minutes. Mix together and enjoy!
I think this tastes better if you refrigerate the sauce overnight and reheat it the next day!
2 large egg whites 1 large egg 1 pound of eggplant cut crosswise into 1/4 inch thick slices 3T all purpose flour 1C Italian seasoned breadcrumbs Cooking Spray 2C (8 oz) shredded part-skim mozzarella cheese, divided 5T (1-1/4 ounces) grated fresh Parmesan cheese, divided 1t dried oregano 1t dried basil 1 (15-ounce) carton part-skim ricotta cheese 1 (12-ounce) carton 1% low-fat cottage cheese 1 large egg white 1 (26-ounce) bottle fat free tomato basil pasta sauce 12 cooked lasagna noodles
1. Preheat oven to 450 degrees 2. Combine 2 egg whites and egg in a small bowl, stirring with a whisk. Dredge 1eggplant slice in flour. Dip in egg mixture and then dredge in breadcrumbs. Repeat procedure with remaining eggplant slices. Place slices on a single layer of a baking sheet coated with cooking spray. Coat tops of slices with cooking spray also. Bake at 450 degrees for 20 minutes, turning eggplant after 10 minutes. Remove from baking sheet and cool. Reduce oven temp to 375. 3. Combine 1C shredded mozzarella, 3T Parmesan, oregano, basil, ricotta, cottage cheese & 1 egg white in a bowl. 4. Spread 1/4C pasta sauce in the bottom of a 13x9” baking dish covered with cooking spray. Arrange 4 lasagna noodles slightly overlapping the pasta sauce, top with half of cheese mixture and half of eggplant slices and ¾C of pasta sauce. Repeat layers, ending with noodles. Spread last of the pasta sauce over the top noodles. Sprinkle with 1C mozzarella and 2T Parmesan. Cover and bake at 375 degrees for 15 minutes. Uncover and bake an additional 35 minutes or until cheese melts. Let stand 5 minutes.
Per Serving: 432 calories, 11g fat, 28.3g protein, 53.8g carbs, 976mg sodium. FROM COOKING LIGHT MAGAZINE. Notes: *if you have plain breadcrumbs just add “Italian Seasoning” *sauce spreads better if you have chunk-less sauce (or just don’t use chunks in the bottom) *I have used only non-cook lasagne noodles with great results *spritz the side of the foil covering the lasagne during baking with cooking spray or a lot of the cheese will stick when it’s removed after 15 minutes. Keep the foil for “leftovers”.
I came up with a really good dinner tonight inspired by my low fat cooking book. It's a merging of two recipes plus my own additions/subtractions.
Curried crab over coconut rice
Serves 2:
1 can of fancy lump crab meat 1 large red bell pepper, cored, seeded and diced 1/2 an onion, diced 2 cloves of garlic, crushed 1 T fresh ginger, grated 1 t of sesame oil 1 t of garam masala 1 t of curry powder 1 t of tumeric 1 t of paprika 1/2 c of brown basmati rice 1 can of light coconut milk 1 t of brown sugar
Put rice, the coconut milk and brown sugar in a covered sauce pan. Bring to a boil and then reduce to low for 45 minutes - 1 hr or until the liquid is all absorbed and rice is cooked.
In a wok or large fry pan, heat the sesame oil. Add the onion and bell pepper and saute for 3 minutes. Add the garlic and ginger and reduce heat to med. Add the spices and mix thoroughly, add crab meat and stir until heated throughout.
Serve crab mixture over coconut rice.
Out of our beliefs are born deeds; out of our deeds we form habits; out of our habits grows our character; and on our character we build our destiny.
I also tried a new (for me) treatment for chicken this week. I had tenderloins and wanted to do some sort of "faux fried chicken strips" thing but also wanted to try something new. Here's what it was:
1 package of Perdue chicken tenderloins (6 tenders) Lite balsamic vinaigrette salad dressing (about 1/2 c.) Panko bread crumbs Seasonings
1. I poured some panko bread crumbs in a bowl and then added all kinds of seasonings. Dunno what all was in there for sure, but I would guess it was coarse black pepper, Mrs. Dash garlic blend, oregano, Salt-Free Montreal Chicken Seasonoing and a little hit of season salt. It was pretty highly seasoned, let's just say that...use what you like. 2. I poured the seasoned panko mixture onto a paper plate and then poured the balsamic vinaigrette into the bowl I just used to make the panko mixture (I'm all about conservation when it comes to washing dishes LOL). 2. I dipped each tenderloin into the bowl of balsamic vinaigrette dressing and then directly into the seasoned panko...really loading up the coating. 3. Since I don't (yet) have one of those nifty wire racks that Juan Carlos uses on Calorie Commando, I laid the tenders sideways across a disposable broiler pan. 4. I baked the tenders in a preheated 425-degree oven for...geez, I dunno, but it wasn't very long. Just check 'em after 10 minutes.
I had 2 bites of one tender while I was packaging my lunches and it was deliciously crispy and flavorful when fresh out of the oven. After being refrigerated in a plastic container and then microwaved for lunch, it was no longer crispy BUT it was still very flavorful.
Posts: 7211 | Location: Rehoboth Beach, DE | Registered: March 12, 2004
I bought green beans as my veggie for my lunches this week but, when I went to steam them, I just couldn't face "just green beans" again so I decided to "kick 'em up another notch." It turned out to be a very yummy experiment, so I thought I'd share. Y'all know I don't write anything down so amounts are approximate.
3 servings of green beans 1 small yellow bell pepper, sliced in strips 1 small to medium shallot, minced 1 tsp. garlic, minced 1 slice serrano ham, chopped into small bits
1. Steam the green beans (I use veggie broth). 2. While steaming, spritz a large skillet or stir fry pan with a little Pam or olive oil and saute the shallot and garlic over medium heat. 3. After a minute or two, toss in the chopped serrano ham. You want to get it a little caramelized but not all hard and brown. 4. When the ham has a little color but isn't all the way there, toss in the yellow pepper strips and saute. 5. Just before the yellow peppers get to the consistency you want (I like to leave them al dente because they get microwaved for lunches), toss in the steamed green beans so that they can get a little of that shallot/garlic/oil lovin' and then season the whole thing however you like. I think I used Mrs. Dash garlic blend and coarse black pepper.
Posts: 7211 | Location: Rehoboth Beach, DE | Registered: March 12, 2004
This one was in one of the AICR newsletters I received today. I wish my family was more open to seafood, cuz I'd love to make this! (leaving out the cilantro of course )
Brazilian-Style Seafood Stew
3/4 lb. skinless white fish fillets (such as halibut, cod, or red snapper), cut into 1-inch pieces Salt and freshly ground white pepper 3 Tbsp. olive oil, divided 2 Tbsp. freshly squeezed lime juice 3 garlic cloves, finely minced 1 1/2½ cups chopped onion ½ cup chopped green bell pepper ½ cup chopped red bell pepper ½ cup chopped orange bell pepper 1 fresh serrano chile, seeded and diced,* or 3/4 teaspoon cayenne, or to taste 1 garlic clove, mashed 1 can (14.5 ounces) diced tomatoes in juice 3/4 cup unsweetened, reduced-fat coconut milk 1/2 cup finely chopped fresh cilantro, loosely packed, divided 1/2 cup finely chopped fresh chives, loosely packed, divided 3/4 lb. medium shrimp, peeled and deveined 3 cups hot cooked long-grain brown rice
Sprinkle the fish with salt and pepper and let it stand a few minutes. In a large bowl, whisk together 2 tablespoons of the olive oil and the lime juice. Stir in the minced garlic cloves. Add the fish and stir to coat on all sides. Let it stand for 15 minutes.
In a large pot, heat the remaining 1 tablespoon of oil over medium heat. Add the onion, bell peppers, chile, and mashed garlic. Saute for about 5 minutes, stirring often, until the onion is translucent. Mix in the tomatoes with juice, coconut milk, ½ of the cilantro, ½ of the chives, the shrimp, and the fish and its marinade. Bring liquid to a simmer and cook gently for 5 to 7 minutes, until the fish and shrimp are opaque in the center. Take care not to overcook the seafood. Season to taste with salt and pepper.
Place ½ cup of hot cooked rice in each of 6 shallow bowls. Ladle the stew on top of the rice. Sprinkle with the remaining cilantro and chives, and serve.
Makes 6 servings.
*Wear rubber gloves to handle fresh chiles and keep your hands away from your eyes.
Per serving: 319 calories, 10 g. total fat (2 g. saturated fat), 33 g. carbohydrate, 24 g. protein, 2 g. dietary fiber, 220 mg. sodium.
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Posts: 1421 | Location: Phoenix, AZ | Registered: March 11, 2004
I'm making this today for my lunch. Going to enjoy it with some vegetable soup with lentils and pasta for lunch today.
Citrus & Beet Salad From TD Willey Farms CSA newsletter
1-2 large beets 1-2 tangerines 1/2 ruby grapefruit 1/2 navel orange 2 Tbls. meyer lemon juice 3 Tbls sesame or peanut oil (I'll reduce this) 1 head radicchio, well washed toasted sesame seeds or dry roasted peanuts
Bake the beets until tender, cool and peel. Cut them into very thing slices. Marinate in the lemon juice, salt and pepper to taste. Peel and segment all the citrus, cut up the larger pieces. Coarsely chop the radicchio, toss with the ctirus and oil. To serve, plate the radicchio mixture and spoon the marinated beets on top. Garnish with seeds or nuts. This goes well with any type of bleu cheese. Endive or escarole may be used in place of radicchio.
Blessings,
Lori
Re-committing myself to a healthy lifestyle that will include regular (and increasing) exercise, and following the baby steps rule on food. 6/17/08
Posts: 3133 | Location: California | Registered: March 11, 2004
This isn't so much a recipe as an idea for revamping a recipe. A few weeks ago, I made the BEST smashed potatoes. I cut up a couple of jalapenos (seeded them first, and that's important) into small dice, and then used the seeds and stems with a couple of cloves of garlic to make infused olive oil. Meanwhile, I was boiling up some potatoes with the skins on. I minced up another couple of garlic cloves and some green onion. When my potatoes were ready to smash, instead of milk and butter, I added chicken stock, a tiny splash of soy (my roommate is lactose intolerant), and a drizzle of the infused olive oil (not even a full two tablespoons for the three or four servings I'd made), then all the veg I chopped up. They were the best mashed potatoes I have EVER had, and they were totally dairy-less and butter-free. And much better on my waistline
The sea carves the earth / with blunt tools, / working slowly but ceaselessly / on her magnus opus. -- "Patience"
Apologies in advance for my recipes... they are never very exact, but I will do my best!
Potato Leek Soup
This is a fairly quick soup, very basic, but very yummy. Also pretty healthy!
2 leeks, cut into quarter inch slices 2 ribs of celery, diced (optional, but I like 'em, and they add to the nice green colour) 3 medium sized potatoes, small rough dice (I use the kind that come out of the 10 lb bag) 2 or 3 cloves minced garlic (to your garlic loving taste) 2 tbsp olive oil 1 tsp crushed red pepper flakes (or, if you don't like the spicy, I've also used a teaspoon of dried dill with excellent results) juice of 1/2 lemon H20
Sweat the leeks and celery, seasoned with salt and pepper, in the olive oil, probably for six or seven minutes over medium heat (I haven't really timed myself--I usually let it sweat while I dice the potatoes). Throw in the minced garlic toward the end, before you add the potatoes. Stir in the potatoes and add enough water to cover them, but not too much. Add lemon juice and crushed pepper or dill (or both, if you fancy), reseason as needed. Bring to a boil and then simmer for ten minutes with the lid on. After ten minutes, remove the lid and use a whisk to stir around the potatoes to start breaking them down. Simmer for another fifteen minutes or so with the lid off, stirring occasionally to get the potatoes nice and mashed up. The soup turns out thick and delicious, it should have the consistency of very very wet smashed potatoes instead of whole chunks of potatoes in broth.
If you have a larger family or plan on serving as a main dish to more than a couple of people, you will probably want to bulk up the recipe a bit! It keeps well, too.
The sea carves the earth / with blunt tools, / working slowly but ceaselessly / on her magnus opus. -- "Patience"
For lunch today, I wnet to the frig where I had leftover KD potatoes and another container with leftover zucchini and tomatoes. I mixed them and added 2 slices of low-fat cheese. Yummy! And filling.
This isn't so much a recipe as it is an idea. Last night we had chili for dinner, and I wanted roasted root vegetables also. I didn't want to dirty two dishes per person (I was going to be gone for the evening and didn't want to leave a ton of dishes for my dd to have to do), so I decided to stir the roasted veggies into the chili. It was SOOOOOO good!
Blessings,
Lori
Re-committing myself to a healthy lifestyle that will include regular (and increasing) exercise, and following the baby steps rule on food. 6/17/08
Posts: 3133 | Location: California | Registered: March 11, 2004
12 ounces fresh whole white mushrooms(without stems) 4 ounces shiitake mushrooms (without stems) 2 pounds mixed root vegetables (such as sweet potatoes, parsnips, carrots), cut into 1-inch pieces 2 medium onions, cut into 1-inch wedges 12 cloves garlic, peeled and halved 3 tablespoons olive oil 1-1/2 teaspoons dried rosemary 1 teaspoon salt 1/2 teaspoon freshly ground black pepper
Heat oven to 425 degrees. In two shallow roasting pans, arrange vegetables in a single layer. Combine oil, rosemary, salt and pepper. Drizzle over vegetables; turn to coat. Roast, stirring once, for 30 minutes or until tender.
Makes 6 servings Preparation time: about 20 minutes Cooking time: about 30 minutes
Approximate nutirtional analysis per servings: 227 calories, 7 g fat, 39 g carbohydrate, no cholesterol, 450 mg sodium.
This is from a column in the Dayton Daily News by Susan Nicholson an Atlanta-based cookbook author and registerd dietitian.
I'm going to post this in the recipe book too, but wanted to get it here in the regular section so that some of you that might be interested in it, might see it. This is from a vegan cookbook called "The Guilt-Free Gourmet" by Vicki B. Griffin and Gina M. Griffin Stearman. I made this this morning, from a recommendation by a friend. It is SOOOO good! Mine isn't completely cooled, so right now it has a cream cheese like consistency, but it is delicious. I did add 1 tsp. onion powder, and 1/2 tsp garlic powder (the seasonings in another "cheese" recipe on the page facing this one).
Here's the recipe, if any of you try it, please let me know how you like it
All-Star American Cheese from The Guilt-Free Gourmet
Blend until smooth and creamy: 1/2 cup pimiento (I used jarred roasted red peppers) 1/2 cup unbleached, white flour (I used whole wheat flour) 1/2 cup nutritional yeast flakes 1 cup water 3 tbsp. sesame tahini 2 tbsp. lemon juice 1 1/2 tsp. salt (I also added 1 tsp. onion powder and 1/2 tsp. garlic powder)
*Pour into a small oil coated bread pan *bake at 350 degrees for 30 minutes or until firm-looking in the center. *It will settle and firm as it cools. *Refrigerate. *When cold, run knife around outer edges of pan and turn cheese onto a serving plate. *Slice before serving.
SUGGESTIONS: *This is my son's favorite cheese. He loves to roll it up in steamed corn tortillas with shredded lettuce and marvi-whip mayonnaise (LORI's NOTE this is another recipe from this book) *Try this cheese in your sandwiches or on crackers *Sometimes I bake it with 1/2 cup of sliced olives for a real tasty treat!
Blessings,
Lori
Re-committing myself to a healthy lifestyle that will include regular (and increasing) exercise, and following the baby steps rule on food. 6/17/08
Posts: 3133 | Location: California | Registered: March 11, 2004
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