Friday, 30 January 2015
1 16 ounce can nonfat refried beans, preferably "spicy"
1 15 ounce can black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup pickled jalapeno slices , chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup reduced-fat sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
1/4 cup canned sliced black olives, (optional)
Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapenos in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
MAKE AHEAD TIP: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
Per Serving: cal. (kcal) 146, Fat, total (g) 7, chol. (mg) 12, sat. fat (g) 3, carb. (g) 15, Monosaturated fat (g) 3, fiber (g) 5, pro. (g) 7, vit. A (IU) 728.85, vit. C (mg) 8.86, sodium (mg) 288, Potassium (mg) 164, Starch () 1, Lean Meat () 1, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
Thursday, 29 January 2015
1/2 cup nonfat buttermilk, (see Tip)
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 teaspoon hot sauce
2 1/2 - 3 pounds whole chicken legs, skin removed, trimmed and cut into thighs and drumsticks
1/2 cup whole-wheat flour
2 tablespoons sesame seeds
1 1/2 teaspoons paprika
1 teaspoon dried thyme
1 teaspoon baking powder
1/8 teaspoon salt
Freshly ground pepper, to taste
Olive oil cooking spray
Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinate in the refrigerator for at least 30 minutes or for up to 8 hours.
Preheat oven to 425 degrees F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
Whisk flour, sesame seeds, paprika, thyme, baking powder, salt and pepper in a small bowl. Place the flour mixture in a paper bag or large sealable plastic bag. Shaking off excess marinade, place one or two pieces of chicken at a time in the bag and shake to coat. Shake off excess flour and place the chicken on the prepared rack. (Discard any leftover flour mixture and marinade.) Spray the chicken pieces with cooking spray.
Bake the chicken until golden brown and no longer pink in the center, 40 to 50 minutes.
Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make "sour milk": mix 1 tablespoon lemon juice or vinegar to 1 cup milk.
MAKE AHEAD TIP: Marinate the chicken for up to 8 hours.
Per Serving: cal. (kcal) 226, Fat, total (g) 7, chol. (mg) 130, sat. fat (g) 2, carb. (g) 5, Monosaturated fat (g) 2, fiber (g) 1, pro. (g) 34, sodium (mg) 258, Potassium (mg) 400, Starch () 0.33, Lean Meat () 4, Fat () 1.5, Percent Daily Values are based on a 2,000 calorie diet
Wednesday, 28 January 2015
1 5 ounce can evaporated milk
1/2 cup fine dry bread crumbs
1 small onion, chopped (1/3 cup)
1 teaspoon salt
1 teaspoon dried Italian seasoning, crushed
1/4 teaspoon ground black pepper
1 pound lean ground beef
4 ounces dried spaghetti
1 tablespoon butter
1 egg, lightly beaten
1/4 cup grated Parmesan cheese
1 8 ounce can pizza sauce
1 cup shredded mozzarella cheese (4 ounces)
Preheat oven to 350 degrees F. In a large bowl, combine evaporated milk, bread crumbs, onion, salt, Italian seasoning, and pepper. Add ground meat; mix well. Lightly press mixture evenly onto the bottom and up the side of an ungreased 9-inch pie plate. Bake, uncovered, about 30 minutes or until done (160 degrees F). Carefully tilt dish and drain off fat.
Meanwhile, cook spaghetti according to package directions; drain. Return to pan. Stir in butter until melted. Stir in egg and Parmesan cheese until spaghetti is coated.
Spread half of the pizza sauce over meat mixture. Top with 1/2 cup of the mozzarella cheese and the spaghetti mixture. Top with the remaining pizza sauce and the remaining 1/2 cup mozzarella cheese.
Bake, uncovered, about 20 minutes or until heated through. (If necessary, cover edges of meat mixture with foil to prevent overbrowning.) Let stand for 15 minutes before serving. Makes 6 servings.
Per Serving: cal. (kcal) 393, Fat, total (g) 19, chol. (mg) 109, sat. fat (g) 9, carb. (g) 28, Monosaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 4, pro. (g) 29, vit. A (IU) 340.13, vit. C (mg) 2.95, Thiamin (mg) 0.22, Riboflavin (mg) 0.36, Niacin (mg) 5.53, Pyridoxine (Vit. B6) (mg) 0.35, Folate (µg) 56.45, Cobalamin (Vit. B12) (µg) 1.95, sodium (mg) 899, Potassium (mg) 389, calcium (mg) 272.61, iron (mg) 3.42, Percent Daily Values are based on a 2,000 calorie diet
Tuesday, 27 January 2015
2 pounds boneless pork shoulder roast, (Boston butt), trimmed
1 carrot, diced
1/2 onion, diced
1/4 cup dry red wine OR chicken broth
2 tablespoons chili powder
4 cups red cabbage, thinly shredded
3 tablespoons mayonnaise
12 8 inches corn tortillas, warmed
1 avocado, pitted, peeled, and thinly sliced
Combine carrot, onion, and wine in slow cooker.
Sprinkle roast on all sides with chili powder, rubbing it into meat. Season on all sides with salt, add to slow cooker. Cover and cook on low until roast is falling-apart tender, about 6 hours.
Use tongs or a slotted spoon to transfer meat to a large bowl. Use two forks to shred meat into bite-sized pieces. Moistenseason with cooking juices to taste. Cover to keep warm and set aside.
In a medium bowl, combine cabbage and mayonnaise. Season with salt and pepper to taste
Arrange 2 tortillas on each serving plate. Fill tortillas with pork, cabbage mixture, and avocado and serve. (Alternately, arrange pork, cabbage mixture, and avocado on a platter and let guests make their own tacos.)
For even more flavorful carnitas, brown roast on all sides in a lightly oiled skillet before sprinkling with chili powder.
Recipe courtesy of celebrity mom Candace Cameron Bure, on behalf of The National Pork Board.
Per Serving: cal. (kcal) 590, Fat, total (g) 26, chol. (mg) 95, sat. fat (g) 6, carb. (g) 47, fiber (g) 7, pro. (g) 36, sodium (mg) 940, Percent Daily Values are based on a 2,000 calorie diet
Monday, 26 January 2015
1/2 17.3ounce package frozen puff pastry sheets (1 sheet), thawed
12 ounces natural miniature hot dogs or sausages (36 total)
Grated Parmesan or finely shredded Gruyere cheese (optional)
Preheat oven to 400 degrees F. Line an extra-large baking sheet with parchment paper; set aside. Roll out the pastry slightly to a 12x12-inch square. Cut into thirds. Cut each third crosswise into 12 4x1-inch strips (36 total strips). Place a hot dog in the center of each pastry strip. Fold each end over the hot dog.
Arrange wrapped hot dogs on prepared baking sheet. Brush with milk and sprinkle with cheese, if desired. Bake about 18 minutes or until golden.
Per Serving: cal. (kcal) 70, Fat, total (g) 5, chol. (mg) 6, sat. fat (g) 2, carb. (g) 3, Monosaturated fat (g) 1, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 0, sugar (g) 0, pro. (g) 2, vit. A (IU) 0.94, vit. C (mg) 0, Thiamin (mg) 0.03, Riboflavin (mg) 0.02, Niacin (mg) 0.28, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 5.33, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 75, Potassium (mg) 5, calcium (mg) 5, iron (mg) 0.3, Percent Daily Values are based on a 2,000 calorie diet
Sunday, 25 January 2015
2 plum tomatoes, cored
8 ounces boneless, skinless chicken breast, trimmed of fat
1/4 teaspoon salt
1/8 teaspoon freshly ground pepper
2 teaspoons canola oil, divided
1/2 cup finely chopped white onion
1 clove garlic, minced
1 small jalapeno pepper, seeded and minced
2 teaspoons lime juice, plus lime wedges for garnish
2 teaspoons chopped fresh cilantro
2 scallions, chopped
6 small corn tortillas, heated (see Tip)
Heat a medium skillet over high heat until very hot. Add tomatoes and cook, turning occasionally with tongs, until charred on all sides, 8 to 10 minutes. Transfer to a plate to cool slightly. Cut the tomatoes in half crosswise; squeeze to discard seeds. Remove cores and chop the remaining pulp and skin.
Cut chicken into 1-inch chunks; sprinkle with salt and pepper. Add 1 teaspoon oil to the pan and heat over high heat until very hot. Add the chicken and cook, stirring occasionally, until it is browned and no longer pink in the middle, 3 to 5 minutes. Transfer to a plate.
Reduce the heat to medium and add the remaining 1 teaspoon oil. Add onion and cook, stirring, until softened, about 2 minutes. Add garlic and jalapeno and cook, stirring, until fragrant, about 30 seconds. Add lime juice, the chicken and tomatoes. Cook, stirring, until heated through, 1 to 2 minutes. Stir in cilantro and scallions. Divide the chicken mixture among tortillas. Serve with lime wedges.
Tip: Wrap tortillas in barely damp paper towels and microwave on High for 30 to 45 seconds.
Per Serving: cal. (kcal) 297, Fat, total (g) 9, chol. (mg) 63, sat. fat (g) 1, carb. (g) 27, Monosaturated fat (g) 4, fiber (g) 2, pro. (g) 27, vit. A (IU) 971.8, vit. C (mg) 17.71, sodium (mg) 415, Potassium (mg) 463, Starch () 2, Lean Meat () 3, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
Saturday, 24 January 2015
1 tablespoon whipped or regular butter, slightly softened
3 teaspoons extra-virgin olive oil, divided
1 tablespoon minced fresh chives, or shallot
1 tablespoon capers, rinsed and chopped
3 teaspoons minced fresh marjoram, or oregano, divided
1 teaspoon freshly grated lemon zest, divided
1 teaspoon lemon juice
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon minced fresh rosemary
2 cloves garlic, (1 minced, 1 peeled and halved)
1 pound filet mignon, about 1 1/2 inches thick, trimmed and cut into 4 portions
4 slices whole-grain bread
4 cups watercress, trimmed and chopped
Preheat grill to high.
Mash butter in a small bowl with the back of a spoon until soft and creamy. Stir in 2 teaspoons oil until combined. Add chives (or shallot), capers, 1 teaspoon marjoram (or oregano), 1/2 teaspoon lemon zest, lemon juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and place in the freezer to chill.
Combine the remaining 1 teaspoon oil, 2 teaspoons marjoram (or oregano), 1/2 teaspoon lemon zest, 1/4 teaspoon salt and pepper, rosemary and minced garlic in a small bowl. Rub on both sides of steak. Rub both sides of bread with the halved garlic clove; discard the garlic.
Grill the steak 3 to 5 minutes per side for medium-rare. Grill the bread until toasted, 30 seconds to 1 minute per side. Divide watercress among 4 plates. Place 1 toast on each serving of watercress and top with steak. Spread the herb butter on top of the steaks and let rest for 5 minutes before serving.
MAKE AHEAD TIP: Prepare herb butter (Step 2), wrap in plastic wrap and freeze for up to 1 month.
Per Serving: cal. (kcal) 303, Fat, total (g) 14, chol. (mg) 80, sat. fat (g) 5, carb. (g) 15, Monosaturated fat (g) 6, fiber (g) 5, pro. (g) 29, vit. C (mg) 16.53, sodium (mg) 438, Potassium (mg) 462, iron (mg) 3.06, Starch () 1, Lean Meat () 3.5, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet