Friday, 24 April 2015
1 tablespoon olive oil orcanola oil
1 medium red onion, thinly sliced
2 cloves garlic, minced
1 12-inch Italian bread shell, such as Boboli brand
1 1/2 cups shredded fontina or Swiss cheese (6 ounces)
1/2 9 ounce package frozen artichoke hearts, thawed and cut up
1/2 cup pitted kalamata olives, halved or quartered
Coarse ground black pepper
Alfredo pasta sauce, warmed (optional)
Preheat oven to 450 degrees F. In a medium skillet heat oil over medium heat. Add onion and garlic to skillet; cook until onion is tender and golden brown, stirring occasionally
Place bread shell on a lightly greased or parchment-lined baking sheet. Bake for 5 minutes. Sprinkle with 1/2 cup of the cheese. Top with artichokes, olives, and onion mixture. Sprinkle with the remaining 1 cup cheese. Sprinkle lightly with pepper.
Bake for 8 to 10 minutes or until heated through and cheese is melted. If desired, serve pizza with warm Alfredo sauce.
Per Serving: cal. (kcal) 368, Fat, total (g) 18, chol. (mg) 38, sat. fat (g) 6, carb. (g) 38, Monounsaturated fat (g) 4, fiber (g) 2, sugar (g) 2, pro. (g) 16, sodium (mg) 780, Percent Daily Values are based on a 2,000 calorie diet
Thursday, 23 April 2015
1/2 34 1/2ounce package frozen cinnamon sweet roll dough or frozen orange sweet roll dough (6 rolls)
1/3 cup chopped pecans
1/4 cup butter or margarine, melted
1/2 cup sugar
1/4 cup caramel-flavored ice cream topping
1 tablespoon maple-flavored syrup
Place frozen rolls about 2 inches apart on a large greased or parchment-lined baking sheet. (Discard frosting packets or reserve for another use.) Cover rolls with plastic wrap. Refrigerate overnight to let dough thaw and begin to rise.
Preheat oven to 350F. Generously grease twelve 2-1/2-inch muffin cups. Divide pecans evenly among muffin cups; set aside.
Cut each roll into four pieces. Dip each roll piece in melted butter, then roll in sugar. Place two dough pieces into each prepared muffin cup. Drizzle rolls with any remaining melted butter; sprinkle with remaining sugar. In a small bowl stir together ice cream topping and syrup; drizzle over rolls.
Bake in the preheated oven about 20 minutes or until rolls are golden brown. Cool in muffin cups on a wire rack for 1 minute. Invert onto a larger platter. Cool slightly. Serve warm. Makes 12 rolls.
Per Serving: cal. (kcal) 252, Fat, total (g) 12, chol. (mg) 11, sat. fat (g) 4, carb. (g) 36, Monounsaturated fat (g) 5, Polyunsaturated fat (g) 2, fiber (g) 0, sugar (g) 8, pro. (g) 2, vit. A (IU) 145.77, vit. C (mg) 0, Thiamin (mg) 0.21, Riboflavin (mg) 0.1, Niacin (mg) 1.58, Pyridoxine (Vit. B6) (mg) 0.02, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 373, Potassium (mg) 37, calcium (mg) 20.19, iron (mg) 1.08, Starch () 2, Other Carb () 0.5, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet
Wednesday, 22 April 2015
4 hoagie rolls, halved
1/4 cup yellow mustard
1/2 cup thinly sliced onion
2 ounces reduced-sodium deli ham, thinly sliced
8 bread and butter lengthwise sandwich pickle slices (such as Vlasic Stackers)
2 cups purchased deli-roasted chicken, shredded
4 slices Monterey Jack cheese
Spread the sides of the cut rolls with mustard. Layer roll bottoms with onion, ham, pickle slices, chicken and cheese. Replace roll tops.
Grill sandwiches in a panini press or indoor covered grill until bread is golden brown.
Tuesday, 21 April 2015
2 leeks, white and lightgreen parts only, sliced and cleaned well
2 medium carrots, peeled and sliced in half-moons
1 large rib celery, diced
1 pound russet potatoes, peeled and diced
2 cups milk
2 cups 1/3-less-sodium vegetable broth
1 teaspoon Old Bay seasoning
1/2 teaspoon garlic powder
Pinch ground nutmeg
1 bunch pencil-thin asparagus, trimmed, cut into 1/4- to 1/2-inch pieces
1/2 pound peeled, deveined shrimp, cut in half
1/2 pound bay scallops (thawed, if frozen)
1/2 pound lump crab meat or imitation crab (surimi), torn into small pieces
3 tablespoons instant potato flakes
Salt and pepper to taste (optional)
Coat slow cooker bowl with nonstick cooking spray. Add leeks, carrots, celery and potatoes. Whisk in milk, vegetable broth, Old Bay seasoning, garlic powder and nutmeg. Cover and cook on HIGH for 4 1/2 hours or LOW for 6 hours, 45 minutes.
Uncover and stir in asparagus, shrimp, scallops, crab and potato flakes. Re-cover and cook for an additional 15 minutes (on either HIGH or LOW; see Note). Season to taste with salt and pepper, if desired.
Note: Seafood cooks very quickly and can easily get tough. Make sure that shrimp and scallops are opaque yet tender and crab is heated through.
Per Serving: cal. (kcal) 330, Fat, total (g) 5, chol. (mg) 103, sat. fat (g) 2, carb. (g) 44, fiber (g) 5, pro. (g) 29, sodium (mg) 957, Percent Daily Values are based on a 2,000 calorie diet
Monday, 20 April 2015
6 cups low-sodium chicken broth
16 frozen pork pot stickers
1 cup frozen shelled edamame
1 bunch watercress, ends trimmed
1 tablespoon plus 1 teaspoon rice vinegar or apple cider vinegar
2 teaspoons toasted sesame oil
In a large saucepan, season broth with 1/4 teaspoon salt and 1/8 teaspoon pepper and bring to a simmer over medium heat. Add pot stickers and edamame and cook, stirring occasionally, until pot stickers float to the surface, about 5 minutes.
Add watercress and cook just until wilted, about 30 seconds. Remove from heat and stir in vinegar and oil.
Per Serving: cal. (kcal) 283, Fat, total (g) 12, sat. fat (g) 3.1, carb. (g) 27, fiber (g) 3, pro. (g) 20, sodium (mg) 635, Percent Daily Values are based on a 2,000 calorie diet
Sunday, 19 April 2015
4 bone-in pork loin chops, cut 3/4 inch thick
2 tablespoons butter, melted
1 egg, lightly beaten
2 tablespoons milk
1/4 teaspoon ground black pepper
1 cup herb-seasoned stuffing mix, finely crushed
1 recipe Savory Strawberry Salsa or Corn and Red Pepper Relish (optional)
Corn and Red Pepper Relish
2 cups fresh or frozen whole kernel corn
1 medium red sweet pepper, cut into slivers
1/2 cup chopped onion (1 medium)
1 clove garlic, minced
1 tablespoon olive oil
2 tablespoons snipped fresh parsley
1 tablespoon red wine vinegar
1 - 2 teaspoons snipped fresh thyme
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon black pepper
Savory Strawberry Salsa
2 cups fresh strawberries, coarsely chopped
1 medium avocado, seeded, peeled, and chopped
1/2 cup seeded and coarsely chopped cucumber
2 tablespoons honey
1 teaspoon finely shredded lime peel
2 tablespoons lime juice
1 - 2 fresh jalapeno chile peppers, seeded and finely chopped*
1/4 teaspoon cracked black pepper
Preheat oven to 425 degrees F. Trim fat from chops; set aside. Pour melted butter into a 13x9x2-inch baking pan, tilting pan to coat the bottom. In a shallow dish combine egg, milk, and pepper. Place stuffing mix in another shallow dish. Dip chops into egg mixture, then into stuffing mix, turning to coat. Place chops in the prepared baking pan.
Bake for 10 minutes. Turn chops. Bake for 10 to 15 minutes more or until juices run clear (160 degrees F). If desired, serve with Savory Strawberry Salsa.
Corn and Red Pepper Relish
In a large skillet cook corn, red pepper, onion, and garlic in hot oil over medium heat for 5 minutes or until tender, stirring occasionally. Stir in parsley, vinegar, thyme, salt, and pepper.
Savory Strawberry Salsa
In a large bowl combine strawberries, avocado, cucumber, honey, lime peel, lime juice, jalapeno peppers, and black pepper. Cover and chill for 1 hour. Serve with pork, poultry, or fish.
Per Serving: cal. (kcal) 327, Fat, total (g) 14, chol. (mg) 147, sat. fat (g) 6, carb. (g) 13, Monounsaturated fat (g) 5, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 2, pro. (g) 35, vit. A (IU) 242.95, vit. C (mg) 0, Thiamin (mg) 0.59, Riboflavin (mg) 0.4, Niacin (mg) 8.49, Pyridoxine (Vit. B6) (mg) 0.72, Folate (µg) 8.06, Cobalamin (Vit. B12) (µg) 0.85, sodium (mg) 383, Potassium (mg) 464, calcium (mg) 60.58, iron (mg) 1.62, Starch () 1, Lean Meat () 4.5, Fat () 2, Percent Daily Values are based on a 2,000 calorie diet
Saturday, 18 April 2015
1/2 15 ounce package (1 crust) rolled refrigerated unbaked piecrust
1 medium fennel bulb
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1/2 cup chopped onion
3/4 cup fat-free milk
2 tablespoons all-purpose flour
1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1 cup shredded part-skim mozzarella cheese (4 ounces)
Fresh basil leaves (optional)
Preheat oven to 425 degrees F. Let piecrust stand at room temperature according to package directions. Line a 9-inch pie plate with piecrust. Crimp edge as desired. Line unpricked pastry with a double thickness of foil. Bake for 8 minutes. Remove foil. Bake for 4 to 5 minutes more or until pastry is set and dry. Remove from oven. Reduce oven temperature to 375 degrees F.
Meanwhile, trim top off fennel bulb, reserving some of the feathery leaves for garnish. Trim fennel bulb and thinly slice. In a covered medium saucepan, cook fennel, asparagus, and onion in a small amount of boiling water for 4 to 6 minutes or just until vegetables are tender. Drain vegetables; set aside.
In a medium bowl, whisk together milk and flour until smooth. Add eggs, snipped or dried basil, salt, and pepper, whisking until combined.
Spoon fennel mixture into baked piecrust. Sprinkle with cheese. Slowly pour egg mixture over all.
Bake, uncovered, for 30 to 35 minutes or until egg mixture is set in center. If necessary to prevent overbrowning, cover edge of pie with foil for the last 5 to 10 minutes of baking. Let stand for 10 minutes before serving. Top with reserved fennel leaves and, if desired, fresh basil leaves.
Per Serving: cal. (kcal) 290, Fat, total (g) 15, chol. (mg) 122, sat. fat (g) 6, carb. (g) 28, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 4, pro. (g) 12, vit. A (IU) 777.44, vit. C (mg) 8.86, Thiamin (mg) 0.15, Riboflavin (mg) 0.35, Niacin (mg) 0.99, Pyridoxine (Vit. B6) (mg) 0.14, Folate (µg) 64.51, Cobalamin (Vit. B12) (µg) 0.67, sodium (mg) 524, Potassium (mg) 397, calcium (mg) 232.23, iron (mg) 2.16, Vegetables () 1, Starch () 1.5, Medium-Fat Meat () 1, Fat () 1.5, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet
Friday, 17 April 2015
1/4 cup all-purpose flour
1 1/2 teaspoons chili powder
1/4 teaspoon salt
1/4 teaspoon black pepper
2 1/2 - 3 pounds meaty chicken pieces (breast halves, thighs, and drumsticks)
2 tablespoons cooking oil
1 15 ounce can black beans, rinsed and drained
1 14 1/2ounce can diced tomatoes with onion and green pepper, undrained
1 cup tomato juice
1 cup frozen whole kernel corn
2/3 cup long grain rice
1/8 - 1/4 teaspoon cayenne pepper
2 cloves garlic, minced
In a large resealable plastic bag combine flour, 1 teaspoon of the chili powder, the salt, and pepper. Add chicken pieces, half at a time. Seal bag; shake to coat.
In a very large skillet brown chicken on all sides in hot oil over medium heat about 10 mintues, turning occasionally. Remove chicken from skillet and set aside; discard drippings. Add beans, undrained tomatoes, tomato juice, corn, uncooked rice, the remaining 1/2 teaspoon chili powder, the cayenne pepper, and garlic to the skillet. Bring to boiling. Transfer rice mixture to a 13x9x2-inch baking dish or 3-quart rectangular casserole. Arrange chicken pieces on top of rice mixture.
Bake, covered, in a 375 degrees F oven for 45 to 50 minutes or until chicken is no longer pink (170 degrees F for breasts; 180 degrees F for thighs and drumsticks) and rice is tender. Makes 6 servings.
Per Serving: cal. (kcal) 437, Fat, total (g) 16, chol. (mg) 86, sat. fat (g) 4, carb. (g) 40, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 4, fiber (g) 5, sugar (g) 3, pro. (g) 35, vit. A (IU) 389, vit. C (mg) 17, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 9, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 77, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 634, Potassium (mg) 521, calcium (mg) 81, iron (mg) 4, Vegetables () 1, Starch () 2, Lean Meat () 4, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet