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Send a Meal Blog

Tuesday, February 05 2019

These fuss-free soup deliveries are filled with good-for-you veggies, fresh fish, hearty beef, and more. Nothing beats the winter chill like a steaming bowl of soup or beef stew. And don't stress if you're short on time—we have plenty of quick soup recipes that will help you get dinner on the table fast.

INGREDIENTS
2 - cups sliced fresh mushrooms
1/4 - cup vegetable oil
3 - cups thinly sliced onions
10 - ounces beef sirloin, trimmed and cut into very thin strips
Salt and black pepper
2 - 32 ounce boxes reduced-sodium beef broth
1/3 - cup dry white wine (optional)
1 - tablespoon Worcestershire sauce
1/4 - teaspoon freshly ground black pepper
4 - ounces very wide homestyle egg noodles, broken if long
6 - slices French bread, toasted (optional)
3/4 - cup shredded Swiss, Gruyere, or Jarlsberg cheese (3 ounces) (optional)


DIRECTIONS
In a 5- to 6-quart Dutch oven or pot cook mushrooms in 1 tablespoon oil over medium-high heat until softened. Add onion and an additional 1 tablespoon oil; cook and stir over medium heat until mushrooms and onions are lightly browned. Reduce heat to low. Cook, covered, 10 minutes or until soft and golden, stirring if necessary. Remove from pan.


Sprinkle beef strips with salt and pepper. Heat remaining 2 tablespoons oil in Dutch oven over medium-high heat. Add beef; cook and stir until browned. Remove beef from pan; set aside. Stir in beef broth, wine (if using), Worcestershire sauce, and freshly ground black pepper. Bring to boiling; add noodles and onion mixture. Cook noodles, uncovered, according to package instructions, return meat to Dutch oven the last 3 minutes of cooking.


Meanwhile, if desired, preheat broiler. Arrange toasted bread on a baking sheet and sprinkle with cheese. Broil 3 to 4 inches from the heat for 1 minute or until cheese melts and turns light brown. Top each serving with a toasted bread slice.
NUTRITION FACTS (Beefy French Onion Noodle Soup)


Per serving: 275 kcal , 12 g fat (2 g sat. fat , 6 g polyunsaturated fat , 3 g monounsaturated fat ), 44 mg chol. , 664 mg sodium , 24 g carb. , 2 g fiber , 6 g sugar , 18 g pro.

Posted by: AT 09:29 am   |  Permalink   |  Email
Tuesday, January 22 2019

If you're craving a taste of the Mediterranean, there's no need to pack your bags. Just whip up a crispy flatbread topped with eggplant, cherry tomatoes, and fresh mint. One bite, and your taste buds will take you straight there.

INGREDIENTS
Cornmeal
1 - recipe Food Processor Flatbread Dough or 1 lb. purchased pizza dough
Olive oil
3/4 - cup Baba Ghanoush
1 - cup cherry tomatoes, halved
1/4 - cup chopped toasted hazelnuts*
1/4 - cup chopped fresh mint
Lemon zest
Flaked sea salt


DIRECTIONS
Preheat oven to 450 degrees F. Lightly grease a baking sheet; sprinkle with cornmeal. On a lightly floured surface roll and stretch dough into a 12x8-inch rectangle or oval. Lightly brush olive oil over dough. Transfer dough to baking sheet. Bake 10 minutes.
Spread crust with Baba Ganoush and top with tomatoes. Bake about 10 minutes more or until crust is golden brown and crisp. Top with hazelnuts and mint. Sprinkle with lemon zest and salt to taste.


FROM THE TEST KITCHEN
*TIP
To toast hazelnuts, spread them in a shallow pan. Bake in a 375 degrees oven 5 to 10 minutes or until toasted, shaking the pan once or twice. Rub the warm nuts with a kitchen towel to remove loose skins.

Baba Ganoush
INGREDIENTS
3 - medium eggplants (about 1 lb. each)
1/2 - cup tahini (sesame seed paste)
1/4 - cup fresh Italian parsley leaves
1/4 - cup lemon juice
2 - cloves garlic, peeled
1 - teaspoon kosher salt
1 - tablespoon olive oil
Crushed red pepper (optional)
Toasted baguette slices


DIRECTIONS
 Preheat oven to 425 degrees F. Line a 15x10-inch baking pan with foil. Prick eggplants all over with a fork. Place in the prepared pan. Bake 30 to 40 minutes or until very soft and skin is charred. Let cool until easy to handle.


 Remove and discard skins from eggplant. Place eggplant in a food processor or blender. Add the next five ingredients (through salt). Cover and pulse until nearly smooth, leaving some pieces of eggplant. Season to taste with additional salt. Transfer dip to a serving bowl. Drizzle with olive oil and, if desired, sprinkle with crushed red pepper. Serve with baguette slices.


FROM THE TEST KITCHEN
TO MAKE AHEAD
Transfer dip to an airtight storage container. Cover and chill up to 3 days. Let stand at room temperature before serving.

Posted by: AT 12:05 pm   |  Permalink   |  Email
Saturday, September 29 2018

Make dinner with just one pan! Roast salmon, broccoli, and tiny tomatoes together on your sheet pan, and you'll have a meal full of protein and veggies in no time.

INGREDIENTS
1 - 1 pound fresh or frozen skinless salmon fillet
2 - tablespoons olive oil
1 1/2 - teaspoons dried oregano, crushed
1/4 - teaspoon salt
1/8 - teaspoon black pepper
2 - cups grape or cherry tomatoes, halved
2 - cups broccoli florets
2 - cloves garlic, minced
1 - lemon
2 - tablespoons snipped fresh basil
1 - tablespoon snipped fresh parsley
1 - tablespoon honey


DIRECTIONS
Thaw salmon, if frozen. Preheat oven to 400 degrees F. Line a 15x10-inch baking pan with parchment paper. Rinse salmon; pat dry. Place salmon in prepared pan. Drizzle with 1 Tbsp. of the oil and sprinkle with 3/4 tsp. of the oregano, the salt, and pepper.


In a medium bowl combine tomatoes, broccoli, garlic, and remaining 1 tbsp. oil and 3/4 tsp. oregano. Sprinkle lightly with additional salt and pepper; toss to coat. Place in pan with salmon. Roast 15 to 18 minutes or just until salmon flakes.


Meanwhile, remove 1 tsp. zest and squeeze 3 Tbsp. juice from lemon. In a small bowl combine lemon zest and juice and remaining ingredients. Spoon over salmon and vegetables before serving.


NUTRITION FACTS (Roasted Salmon with Broccoli and Tomatoes)
Per serving: 276 kcal , 14 g fat (2 g sat. fat , 4 g polyunsaturated fat , 7 g monounsaturated fat ), 62 mg chol. , 362 mg sodium , 13 g carb. , 3 g fiber , 8 g sugar , 25 g pro.

Posted by: AT 02:16 am   |  Permalink   |  Email
Friday, August 24 2018

Host a pasta party 35 minutes from now with this remarkably easy (and easy to tidy-up after) ground turkey skillet lasagna. A generous cup of summer squash and three types of cheeses mean that each scoop offers the perfect balance of nutrition and satisfaction.

INGREDIENTS
8 -ounces lean ground turkey
1/2 - cup chopped onion
2 - cups pasta sauce with mushrooms
1 - cup water
2 - cups dried wide egg noodles
1 - cup coarsely chopped yellow summer squash
2 - cups chopped fresh spinach leaves
1/2 - cup fat-free ricotta cheese
1 - 2 - tablespoons grated Parmesan or Romano cheese
1/4 - 1/2 - teaspoon crushed red pepper
1/2 - cup shredded part-skim mozzarella cheese (2 oz.)


DIRECTIONS
In a large skillet cook ground turkey and onion over medium heat until turkey is browned. Drain off any fat. Stir in pasta sauce and the water. Bring to boiling. Stir in noodles and squash. Return to boiling; reduce heat. Simmer, covered, 10 minutes or until noodles are tender, stirring occasionally. Stir in spinach.


Meanwhile, in a small bowl combine ricotta cheese, Parmesan cheese, and crushed red pepper.
Drop ricotta mixture into four mounds on top of turkey mixture. Sprinkle mounds with mozzarella cheese. Cook, covered, over low heat 4 to 5 minutes or until mounds are heated through. Let stand, uncovered, 10 minutes before serving.


FROM THE TEST KITCHEN TIP
If desired, stir in 2 Tbsp. snipped fresh basil with the pasta sauce and sprinkle with additional fresh basil before serving.

NUTRITION FACTS (Skillet Turkey and Spinach Lasagna)
Per serving: 210 kcal , 7 g fat (2 g sat. fat , 1 g polyunsaturated fat , 2 g monounsaturated fat ), 50 mg chol. , 467 mg sodium , 22 g carb. , 2 g fiber , 9 g sugar , 15 g pro.

Posted by: AT 02:16 am   |  Permalink   |  Email
Wednesday, August 08 2018

INGREDIENTS
Nonstick cooking spray
1 - 6 ounce carton plain Greek yogurt
2 - tablespoons honey
2 1/2 - cups corn flakes, coarsely crushed
1/2 - cup basil leaves, snipped
4 - skinless, boneless chicken breast halves, cut crosswise into 8 pieces
Salt
Ground black pepper
1 - 14 1/2 ounce can fire-roasted tomatoes with garlic, undrained
2 - teaspoons Worcestershire sauce
Fresh Basil (optional)


DIRECTIONS
Preheat oven to 425 degrees F. Lightly coat a baking sheet with cooking spray; set aside.


In a shallow dish combine yogurt and honey. In another shallow dish combine corn flakes and half of the basil. Arrange chicken pieces on a tray; cover with plastic wrap. Pound lightly with the flat side of a meat mallet to pieces make of uniform thickness. Sprinkle chicken with salt and pepper. Dip chicken in yogurt mixture in shallow dish to coat and then in corn flake mixture. Place on prepared baking sheet. Bake for 15 to 18 minutes or until chicken is crisp and golden on outside and no pink remains on inside.


Meanwhile, for tomato gravy, in a small saucepan combine undrained tomatoes, Worcestershire sauce, and the remaining basil. Cook and stir over medium-low heat until heated through.


Spoon tomato gravy onto serving plates; top with chicken. If desired, garnish with additional basil.
NUTRITION FACTS (Oven-Fried Chicken with Tomato Gravy)


Per serving: 301 kcal , 6 g fat (3 g sat. fat , 80 mg chol. , 634 mg sodium , 32 g carb. , 3 g fiber , 14 g sugar , 30 g pro.

Posted by: AT 02:16 am   |  Permalink   |  Email
Tuesday, August 07 2018

Chicken dinner ideas need not be boring! In addition to the maple-brined chicken, this crowd pleasing dinner stands out due to its ridiculously delicious apple-apricot compote.

INGREDIENTS
6 - cups water
1/2 - cup pure maple syrup
6 - tablespoons kosher salt
1/4 - cup packed brown sugar
1/4 - cup whole grain mustard
2 - cups crushed ice
6 - chicken breast halves with bone (8 to 10 ounces each), skinless
2/3 - cup dry white wine
1/4 - cup brandy
1/4 - cup sugar
1 - cinnamon stick
3 - whole cloves
1 - teaspoon vanilla
3/4 - cup dried apricots, snipped
2- Braeburn apples, cored and sliced
2  - tablespoons chopped fresh parsley (optional)
Salt
Ground black pepper
1/2 - cup chopped walnuts, toasted


DIRECTIONS
For brine, in a Dutch oven combine 2 cups of the water, the maple syrup, kosher salt, 1/4 cup brown sugar, and mustard. Cook and stir until salt and sugar dissolve. Stir in the remaining 4 cups water and the ice. Place chicken in a very large resealable plastic bag set in a deep bowl. Gradually pour syrup mixture over chicken in bag. Seal bag; turn to coat chicken. Cover and marinate in the refrigerator for 3 to 24 hours, turning bag once or twice.


Drain chicken, discarding brine. For a charcoal grill, arrange medium-hot coals around a drip pan. Test for medium heat above pan. Place chicken breasts, bone sides up, on grill rack over drip pan. Cover and grill for 45 to 55 minutes or until chicken is no longer pink (170 degrees F), turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Adjust for indirect cooking. Grill as above.)


For the compote, in a medium saucepan combine wine, brandy, sugar, cinnamon stick, cloves, vanilla, and apricots. Cook and stir over medium heat just until boiling; reduce heat. Simmer, uncovered, for 10 to 12 minutes or until liquid is slightly syrupy and apricots are softened. Remove from heat; stir in apples and parsley. Season with salt and pepper.


Serve compote warm or at room temperature with chicken. Sprinkle chicken and compote with walnuts.
NUTRITION FACTS (Maple-Brined Chicken Breasts with Apple Relish)


Per serving: 542 kcal , 23 g fat (5 g sat. fat , 8 g polyunsaturated fat , 8 g monounsaturated fat ), 116 mg chol. , 970 mg sodium , 33 g carb. , 3 g fiber , 27 g sugar , 40 g pro.

Posted by: AT 11:29 am   |  Permalink   |  Email
Wednesday, August 01 2018

Here's your classic meat and potatoes dinner. Pounding slices of pork tenderloin for a thinner cut means a faster cook time. Serve alongside leftover or packaged mashed potatoes for a hearty dinner.

INGREDIENTS
1 - pound pork tenderloin
1/4 - teaspoon salt
1/4 - teaspoon ground black pepper
Nonstick cooking spray
1 1/2 - cups reduced-sodium chicken broth
2 - teaspoons cornstarch
2 - teaspoons Dijon mustard
2 - cups hot cooked mashed potatoes
Snipped fresh chives or sliced green onions (optional)


DIRECTIONS
Trim fat from meat. Cut meat into 1/2-inch slices. Using your hands, gently flatten meat until about 1/4 inch thick. Sprinkle with salt and pepper.


Coat an extra-large nonstick skillet with cooking spray; heat skillet over medium heat. Add meat; cook for 3 to 5 minutes or until just pink in center, turning once. Transfer meat to a serving platter; cover to keep warm.


Meanwhile, for sauce, in a small bowl stir together broth, cornstarch, and mustard. Add broth to skillet, stirring to scrape up any crusty brown bits. Cook and stir over medium heat until slightly thickened and bubbly. Cook and stir for 1 minute more.
To serve, spoon sauce over meat and mashed potatoes. If desired, sprinkle with chives.
NUTRITION FACTS (Pork Tenderloin with Pan Sauce and Potatoes)


Per serving: 252 kcal , 7 g fat (3 g sat. fat , 1 g polyunsaturated fat , 2 g monounsaturated fat ), 85 mg chol. , 790 mg sodium , 19 g carb. , 2 g fiber , 2 g sugar , 27 g pro.

Posted by: AT 09:05 am   |  Permalink   |  Email
Saturday, June 09 2018

Stay cool with crisp and refreshing cucumbers. We picked the ripest meals that feature this classic summer vegetable.

NGREDIENTS
4 - cups watermelon cut into 1-inch cubes
2 - cups cucumber, peeled, seeded, and cut into 1/2-inch crescents
2 - serrano chiles, thinly sliced*
2 - tablespoons extra-virgin olive oil
1 - tablespoon yuzu juice or fresh lime juice
1 - tablespoon balsamic vinegar
1 - teaspoon lime zest
Salt and pepper to taste
1/2 - cup crumbled feta cheese
1/2 - cup fresh mint leaves, torn


DIRECTIONS
On a large platter arrange watermelon cubes surrounded by a ring of cucumber slices with curved sides out. Place serrano chiles on cucumber.


In a small bowl mix the olive oil, yuzu juice, balsamic vinegar, lime zest, and salt and black pepper to taste with a fork.
Drizzle the dressing over mixture on platter. Top with feta and fresh mint just before serving.


FROM THE TEST KITCHEN
*CHILE TIP:
Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.

NUTRITION FACTS (Spicy Watermelon Salad)
Per serving: 116 kcal , 7 g fat (3 g sat. fat , 1 g polyunsaturated fat , 4 g monounsaturated fat ), 11 mg chol. , 217 mg sodium , 11 g carb. , 1 g fiber , 8 g sugar , 3 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 24 2018

INGREDIENTS
Nonstick cooking spray
8 - sheets (14x9 inches) frozen phyllo dough, thawed
3/4 - cup boiling water
2/3 - cup whole wheat couscous
2 - cups chopped cooked chicken breast
1 - cup chopped fresh spinach
1/2 - cup roasted red sweet pepper, drained and chopped
1/3 - cup crumbled reduced-fat feta cheese
1/4 - cup finely chopped, pitted kalamata olives
1/4 - cup bottled light Italian salad dressing
1 - recipe Tzatziki Sauce
lemon wedges (optional)


DIRECTIONS
Preheat oven to 350 degrees F. Lightly coat twelve 2 1/2-inch muffin cups with cooking spray. On a work surface, lightly coat one sheet of phyllo dough with cooking spray (keep remaining phyllo covered with plastic wrap to prevent it from drying out). Top with another sheet of phyllo and lightly coat with cooking spray. Repeat layering two more times, making a stack of four phyllo sheets. Repeat with remaining phyllo and additional cooking spray to make a second stack.


Cut each stack in half lengthwise; cut crosswise into thirds. Press rectangles into prepared muffin cups, pleating as necessary to fit. Bake 5 minutes or just until phyllo starts to brown.


Meanwhile, in a large bowl combine boiling water and couscous; cover and let stand 5 minutes. Fluff with a fork. Stir in the next six ingredients (through salad dressing).


Spoon chicken mixture into partially baked phyllo cups. Bake 5 to 7 minutes more or until heated through and phyllo is golden. Cool in muffin cups on a wire rack 5 minutes. Remove from muffin cups. Serve with Tzatziki Sauce. If desired, serve with lemon wedges.


Tzatziki Sauce
INGREDIENTS
1 - cup plain low-fat Greek or regular yogurt
1/2 - cup finely chopped, seeded cucumber
2 - tablespoons snipped fresh mint
1/8 - teaspoon salt


DIRECTIONS
 In a medium bowl stir together yogurt, cucumber, mint, and salt.
NUTRITION FACTS (Chicken-Feta Phyllo Cups with Tzatziki Sauce)


Per serving: 288 kcal , 8 g fat (2 g sat. fat , 1 g polyunsaturated fat , 2 g monounsaturated fat ), 46 mg chol. , 528 mg sodium , 31 g carb. , 2 g fiber , 3 g sugar , 24 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Tuesday, April 24 2018

Start your day right and perhaps, make up for earlier this week with hearty whole grains, fresh seasonal fruit, and nutritious veggies. Each meal takes less than 30 minute meals and will provide you with enough energy to power through your day.

INGREDIENTS
8 - eggs
1/4- teaspoon salt
1/4 - teaspoon crushed red pepper
1 - tablespoon olive oil
1 - small zucchini, thinly sliced lengthwise
1/2 - cup yellow or red cherry tomatoes, halved
2 - ounces bite-size fresh mozzarella balls (boccoccini)
1/3 - cup coarsely chopped walnuts


DIRECTIONS
Preheat broiler. In a medium bowl whisk together eggs, salt, and crushed red pepper. Heat olive oil in a 10-inch oven-going skillet over medium-high heat. Layer zucchini slices on bottom of skillet in an even layer. Cook for 3 minutes, turning once. Top with cherry tomatoes. Pour egg mixture over vegetables in skillet. Top with mozzarella balls and walnuts. Cook over medium heat for 4 to 5 minutes or until sides begin to set, lifting with a spatula to allow the uncooked portion to run underneath.


Broil 4 inches from the heat for 2 to 3 minutes more or until set. Cut into wedges to serve.


FROM THE TEST KITCHEN


SERVING SUGGESTIONS:
Serve with tomatoes slices and basil leaves and drizzle with additional olive oil.

NUTRITION FACTS (Zucchini and Tomato Frittata )
Per serving: 281 kcal , 22 g fat (6 g sat. fat , 7 g polyunsaturated fat , 7 g monounsaturated fat ), 382 mg chol. , 334 mg sodium , 4 g carb. , 1 g fiber , 2 g sugar , 17 g pro.

Posted by: AT 02:12 am   |  Permalink   |  0 Comments  |  Email
Wednesday, April 04 2018

Trying to get more whole grains in your diet? You've come to the right place for healthy whole grain dinners. Here, you'll find our best main, side, soup, salad, and even dessert and breakfast recipes featuring healthy whole grains such as barley, quinoa, farro, brown rice, and more.

INGREDIENTS
4 - cups whole wheat baguette cubes (1/2-inch cubes)
1/2 - cup olive oil
1- pound round red potatoes, scrubbed and chopped (about 3 cups)
1/3 - cup chopped onion (1 small)
1/2 - teaspoon salt
1/2 - teaspoon ground black pepper
1/4 - cup red wine vinegar
1 - tablespoon Dijon-style mustard
2 - cups chopped romaine lettuce
1 - cup chopped tomatoes (2 medium)
4 - slices bacon, crisp-cooked and crumbled*
1 - tablespoon snipped fresh parsley (optional)


DIRECTIONS
Preheat oven to 350 degrees F. In a large bowl combine bread cubes and 2 tablespoons of the oil; toss well to coat. Spread in a 15x10x1-inch baking pan.


In the same large bowl combine potatoes, onion, another 2 tablespoons oil, and the salt and pepper; toss well to coat. Line a second 15x10x1-inch baking pan with foil or parchment paper. Spread potato mixture in the prepared baking pan. Place both pans in the oven. Bake bread cubes for 12 minutes or until golden brown. Bake potato mixture for 30 minutes or until golden brown and tender. Stir mixture in each pan once halfway through baking time.


For dressing, in a small screw-top jar combine the remaining 1/4 cup oil, the vinegar, and mustard. Cover and shake well to combine.
In a large bowl combine bread cubes, potato mixture, romaine, tomatoes, bacon, and, if desired, parsley. Drizzle with dressing; toss to coat.


FROM THE TEST KITCHEN
*TIP:
To crisp-cook bacon, place slices in an unheated large skillet. Place over medium heat. Cook about 5 minutes or until crisp, turning once or twice. Drain on paper towels. Crumble bacon.

NUTRITION FACTS (Whole Grain Panzanella)
Per serving: 255 kcal , 16 g fat (2 g sat. fat , 2 g polyunsaturated fat , 11 g monounsaturated fat ), 4 mg chol. , 411 mg sodium , 24 g carb. , 3 g fiber , 3 g sugar , 5 g pro.

Posted by: AT 10:29 am   |  Permalink   |  0 Comments  |  Email
Monday, March 19 2018

This meal calls for 2 pounds—yes, pounds!—of spinach. But once you saute it, you'll see why. Feel free to add a protein, like chopped turkey or steak, to the colorful, leafy dish.

INGREDIENTS
1/4 - cup olive oil
1 - cup pine nuts
1 - cup raisins or golden raisins
8 - cloves garlic, sliced
2 - pounds fresh baby spinach
1 - teaspoon finely shredded lemon peel
3 - tablespoons lemon juice
1/2 - teaspoon salt
1/2 - teaspoon ground black pepper


DIRECTIONS
In an extra-large nonstick skillet heat 1 tablespoon of the oil over medium heat. Add pine nuts; cook and stir for 3 to 5 minutes or until golden. Transfer to a serving bowl.


Add another 1 tablespoon of the oil to skillet; heat over medium heat. Add one-third of the raisins and one-third of the garlic. Add one-third of the spinach. Cook for 1 to 2 minutes or until spinach begins to wilt, tossing constantly. Transfer to serving bowl. Repeat two more times with the remaining oil, raisins, garlic, and spinach.


Add lemon peel, lemon juice, salt, and pepper to spinach mixture; toss gently to coat.


NUTRITION FACTS (Sauteed Spinach with Raisins and Pine Nuts)
Per serving: 262 kcal , 19 g fat (2 g sat. fat , 7 g polyunsaturated fat , 8 g monounsaturated fat ), 235 mg sodium , 22 g carb. , 4 g fiber , 12 g sugar , 6 g pro.

Posted by: AT 10:27 am   |  Permalink   |  0 Comments  |  Email
Tuesday, February 13 2018

These satisfying slow cooker meals star bold and tender meats, versatile chicken, and hearty vegetables galore. They really be healthy dinners too.

INGREDIENTS
12 - ounces uncooked 93% lean ground turkey
1 - teaspoon dried oregano, crushed
1/4 - teaspoon crushed red pepper
1 - 15 ounce carton light ricotta cheese
2 - cups shredded Italian five-cheese blend, divided
1 - 10 ounce package frozen chopped spinach, thawed and squeezed dry
3 1/2 - cups chunky pasta sauce with mushrooms and green pepper
6 - no-boil lasagna noodles (4 ounces)
1/2 - cup water
Snipped fresh basil or grated Parmesan cheese (optional)
Chunky pasta sauce with mushrooms and green pepper (optional)


DIRECTIONS
In a large nonstick skillet cook ground turkey over medium-high heat until no longer pink, using a wooden spoon to break up turkey as it cooks. Remove from heat. Stir in oregano and crushed red pepper.


In a large bowl combine ricotta cheese, 1 1/2 cups Italian cheese blend, and spinach.


To assemble, spread 1 cup of the pasta sauce in the bottom of a 5-quart oval slow cooker. Top with half of the noodles, breaking and overlapping as necessary to fit. Add half of the turkey mixture, 1 cup of the pasta sauce, and half of the water. Spread half of the cheese mixture over ingredients in cooker. Repeat layers.


Cover and cook on low-heat setting for 3-3/4 hours. Top with the remaining 1/2 cup pasta sauce and 1/2 cup of the Italian cheese blend. Let stand, covered, for 10 minutes before serving.


To serve, cut lasagna into eight portions. If desired, sprinkle each serving with basil and serve with additional pasta sauce.

FROM THE TEST KITCHEN
FOR EASY CLEANUP:
Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

NUTRITION FACTS (Spicy Turkey Lasagna)
Per serving: 391 kcal , 15 g fat (6 g sat. fat , 1 g polyunsaturated fat , 1 g monounsaturated fat ), 88 mg chol. , 768 mg sodium , 34 g carb. , 4 g fiber , 11 g sugar , 26 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Friday, January 19 2018

Indulge in a hot plate of Southern home cooking while in the company of your favorite crowd. Make your night memorable with these large-batch meals featuring our favorite Cajun flavors, such as jambalaya, gumbo, and crawfish. They will fill your stomach and warm your heart!

INGREDIENTS
3 1/2 - cups dry red beans (1-1/2 pounds), rinsed and drained
5 - cups water
3 - cups chopped onions (3 large)
2 - 4 ounce cans (drained weight) sliced mushrooms, drained
6 - cloves garlic, minced
2 - tablespoons Creole seasoning
1 - 14 1/2 ounce can diced tomatoes with basil, garlic, and oregano, undrained
2 - cups instant brown rice
2 - medium green sweet peppers, cut into strips
Bottled hot pepper sauce (optional)


DIRECTIONS
Place beans in a large saucepan. Add enough water to cover beans by 2 inches. Bring to boiling; reduce heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and let stand for 1 hour. Drain and rinse beans.


In a 6-quart slow cooker combine beans, the 5 cups water, the onions, mushrooms, garlic, and Creole seasoning.
Cover and cook on low-heat setting for 11 to 13 hours or on high-heat setting for 5-1/2 to 6-1/2 hours.
If using low-heat setting, turn to high-heat setting. Stir in tomatoes, uncooked rice, and sweet peppers. Cover and cook for 30 minutes more. If desired, pass bottled hot pepper sauce.

FROM THE TEST KITCHEN


FOR EASY CLEANUP:
Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

NUTRITION FACTS (Red Beans Creole)
Per serving: 269 kcal , 1 g fat (0 g sat. fat , 0 g polyunsaturated fat , 0 g monounsaturated fat ), 0 mg chol. , 886 mg sodium , 53 g carb. , 11 g fiber , 5 g sugar , 14 g pro.

Posted by: AT 11:40 am   |  Permalink   |  0 Comments  |  Email
Friday, December 08 2017

Whether it's a weeknight dinner or you're prepping for the holidays, you can't go wrong with this simple side dish at the table. Just add a sprinkle of salt and thyme, and let the butternut squash shine.

INGREDIENTS

2 - tablespoons butter
2 - butternut squash (2 lbs. each), halved lengthwise and seeded
1/2 - teaspoon coarse salt
3 - 5 - sprigs fresh thyme


DIRECTIONS

Preheat oven to 350 degrees F. Lightly oil a large shallow baking pan. Place squash, cut side up, in pan. Place 1 Tbsp. of butter in each squash half. Sprinkle with salt and top with thyme sprigs. Bake 30 to 40 minutes or until tender. Remove from oven and let cool slightly.


Slice squash into individual servings or scoop out flesh from squash into bowl (discard skin and thyme sprigs). Makes 8 servings.
NUTRITION FACTS (Baked Butternut Squash with Thyme)

Per serving: 137 kcal , 6 g fat (4 g sat. fat , 0 g polyunsaturated fat , 2 g monounsaturated fat ), 15 mg chol. , 249 mg sodium , 22 g carb. , 4 g fiber , 4 g sugar , 2 g pro.

Posted by: AT 10:02 am   |  Permalink   |  0 Comments  |  Email
Tuesday, September 12 2017

Talk about a show-stopping sunday supper! Stew lamb shanks in a sauce of chicken broth, tequila, and wine (why not?!) for a dinner party stunner that practically falls off the bone the moment you touch it with your fork.

INGREDIENTS

2 - oranges
1 - tablespoon vegetable oil
4 - meaty lamb shanks (3 to 4 lb.)
1 - large onion, sliced and separated into rings
1 - fresh jalapeno chile pepper, seeded and finely chopped*
3 - cloves garlic, minced
1/3 - cup tequila
1 1/2 - cups chicken broth
1 - cup chopped tomato
1/2 - cup fruity red wine, such as Pinot Noir
1 1/2 - teaspoons snipped fresh rosemary
1/2 - teaspoon salt
Hot cooked polenta, rice, or pasta


DIRECTIONS

Preheat oven to 350 degrees F. Remove 1 tsp. zest and squeeze 1/2 cup juice from oranges; set aside. In a 4-qt. ovengoing Dutch oven heat oil over medium-high heat. Add lamb shanks and cook until browned on all sides. Remove from Dutch oven.


For sauce, add onion, jalapeno pepper, and garlic to drippings in Dutch oven. Cook 5 minutes or until onion is tender, stirring occasionally. Carefully add tequila. Cook 4 minutes or until nearly evaporated, stirring to scrape up any crusty brown bits.


Stir in orange zest and juice and next five ingredients (through salt). Bring to boiling. Return lamb shanks to Dutch oven. Cover and transfer to oven. Bake 2 to 2 1/2 hours or until meat is tender.


Serve lamb shanks with polenta. Skim fat from sauce; discard. Spoon sauce over shanks and polenta. If desired, sprinkle with additional orange zest and rosemary.


FROM THE TEST KITCHEN
*
Chile peppers contain oils that can irritate your skin and eyes. Wear plastic or rubber gloves when working with them.
Nutrition Facts (Orange-Tequila Lamb Shanks)


Per serving: 579 kcal cal., 12 g fat (3 g sat. fat, 3 g polyunsaturated fat, 4 g monounsatured fat), 150 mg chol., 762 mg sodium, 45 g carb., 4 g fiber, 6 g sugar, 54 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, August 31 2017

If tomatoes just aren't for you, this cool and creamy avocado gazpacho deserves a spot on your summer meal menu. Four whole avocados plus coconut milk, ginger, and basil make this recipe one chilled winter soup you won't want to miss!

INGREDIENTS

4 - cups refrigerated unsweetened coconut milk
1/3 - cup fresh ginger, thinly sliced
1 - cup chopped fresh basil
4 - avocados, pitted, peeled and mashed
1/2 - cup fresh lime juice
1 1/2 - teaspoons kosher salt
Chili oil or olive oil


DIRECTIONS

In a large saucepan bring coconut milk and ginger to a simmer. Remove from heat; add basil. Cover; let stand 1 hour. Strain milk, discarding solids. Chill at least 2 hours or overnight.


In a blender combine avocados and 1 cup of the strained coconut milk. Cover; blend until very smooth. Transfer to a large bowl. Whisk in remaining strained coconut milk, lime juice, and salt. Top with additional basil, chopped avocado, and chili oil or olive oil.
Nutrition Facts (Chilled Avocado Soup with Ginger & Basil)


Per serving: 150 kcal cal., 13 g fat (4 g sat. fat, 1 g polyunsaturated fat, 7 g monounsatured fat), 0 mg chol., 387 mg sodium, 8 g carb., 5 g fiber, 1 g sugar, 2 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Saturday, May 13 2017

Inspire your kids to sharpen their cooking skills and be more adventurous with their eating habits by cooking together! These kid-friendly breakfast, lunch, dinner, and snack recipes are quick and easy meals, and all have a portion that even the most novice chefs can assist with.

INGREDIENTS

2 - turkey breast tenderloins (1 1/2 to 1 3/4 pounds total)
1/2 - teaspoon poultry seasoning
Nonstick cooking spray
1 - 14 1/2 ounce can reduced-sodium chicken broth
1/4 - cup all-purpose flour
1/4 - cup water
4 - cups cauliflower florets
2 - ounces reduced-fat cream cheese (Neufchatel), softened
2 - tablespoons snipped fresh Italian (flat-leaf) parsley
1/4 - teaspoon salt
1/4 - teaspoon ground black pepper
4 - slices marble rye or pumpernickel bread, toasted


DIRECTIONS

Split turkey tenderloins in half horizontally. Sprinkle turkey with poultry seasoning. Coat a grill pan with cooking spray; heat pan over medium heat. Add turkey to hot pan; cook about 8 minutes or until no longer pink (165 degrees F), turning once.


Meanwhile, for gravy, in a small saucepan bring broth to boiling. In a small bowl whisk flour into the water until smooth; whisk into broth. Cook and stir over medium heat until thickened and bubbly. Reduce heat. Simmer for 2 minutes more, stirring constantly.

In a covered large saucepan cook cauliflower in a small amount of boiling salted water about 15 minutes or until tender; drain. Return cauliflower to hot saucepan; gently toss once or twice to dry off any excess moisture. In a food processor combine cauliflower, cream cheese, 1 tablespoon of the parsley, the salt, and pepper. Cover and process until nearly smooth.


To serve, place mashed cauliflower on toasted bread slices. Top with turkey and gravy. Sprinkle with the remaining 1 tablespoon parsley.


FROM THE TEST KITCHEN
LOWER CARB


Nutrition Facts (New-Fashioned Hot Turkey and Gravy Sandwiches)
Per serving: 389 kcal cal., 6 g fat (2 g sat. fat, 0 g polyunsaturated fat, 1 g monounsatured fat), 89 mg chol., 726 mg sodium, 29 g carb., 3 g fiber, 3 g sugar, 58 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Friday, May 12 2017

Pulling together a delicious, well-rounded meal is a breeze with our best-ever recipes for a one-dish dinner. Each of our one-dish dinners requires little prep time and cooks in just one pan, be it a casserole, skillet, slow cooker, or sheet pan, to make cleanup a breeze. Whether you're craving pasta, fajitas, roasted salmon, or sauteed chicken, weeknight cooking doesn't get much simpler than this.

INGREDIENTS

1 - 14 1/2 ounce can Italian-style stewed tomatoes, well drained and chopped
3/4 - cup soft whole wheat bread crumbs (1 slice)
1/2 - cup chopped onion (1 medium)
1/2 - cup chopped zucchini
1/2 - cup well drained and chopped roasted red sweet peppers
1/2 - cup refrigerated or frozen egg product, thawed
1/3 - cup snipped fresh Italian (flat-leaf) parsley
2 - cloves garlic, minced
1/4 - teaspoon ground black pepper
1 - pound 95% lean ground beef
8 - ounces ground lamb or 85% lean ground beef
Nonstick cooking spray
1/2 - cup reduced-sugar ketchup
2 - tablespoons reduced-sodium Worcestershire sauce
1 - tablespoon Dijon-style mustard
1 - tablespoon balsamic vinegar
2 - tablespoons crumbled reduced-fat feta cheese (optional)


DIRECTIONS

In a large bowl combine tomatoes, bread crumbs, onion, zucchini, roasted peppers, egg product, half of the parsley, the garlic, and black pepper. Add ground beef and ground lamb; mix well.


Coat a 3 1/2- or 4-quart slow cooker with cooking spray. Cut three double-thick, 18x3-inch heavy foil strips. Crisscross strips in the prepared cooker; coat strips with cooking spray. Place meat mixture on top of strips in cooker; pat into an oval or round loaf. Cover and cook on low-heat setting for 3 1/2 hours or on high-heat setting for 1 1/2 hours.


If using low-heat setting, turn to high-heat setting. In a small bowl combine ketchup, Worcestershire sauce, mustard, and vinegar. Spoon ketchup mixture over meatloaf. Cover and cook for 30 to 45 minutes more or until an instant-read thermometer registers 165 degrees F.*
Using the foil strips, carefully lift meatloaf from cooker, allowing liquid to drip off. Place on a serving plate. Remove foil strips. Sprinkle meatloaf with cheese (if desired) and the remaining parsley. Cover and let stand for 15 minutes before serving.


FROM THE TEST KITCHEN
*TIP:
Meat may still look pink inside.
Nutrition Facts (Italian-Style Slow Cooker MeatLoaf)
Per serving: 194 kcal cal., 8 g fat (3 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 54 mg chol., 452 mg sodium, 9 g carb., 1 g fiber, 6 g sugar, 20 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Monday, May 01 2017

Think spring with these party appetizers, weeknight dinners, and elegant desserts.  These are meals you'll want to order again and again.

INGREDIENTS

3 - bunches asparagus (1 1/2 lb.), washed and trimmed
1/4 - cup olive oil
1 - lemon, (about 1 Tbsp. zest; 1/4 cup juice)
1 - tablespoon honey
1 - tablespoon caraway seeds
1/4 - teaspoon cracked black pepper
1/2 - teaspoon kosher salt
4 - 6 - ounces thinly sliced smoked salmon (lox-style)
1 - 5.3 ounce container plain whole milk Greek yogurt
1 - tablespoon capers, chopped, plus 1 Tbsp. brine
2 - tablespoons chopped fresh dill weed, plus more for garnish
6 - eggs, soft- or hard-cooked, peeled and halved
Thinly sliced red onion


DIRECTIONS

Preheat oven to 425 degrees F. Arrange asparagus in a foil-lined shallow baking pan. In a small bowl whisk together olive oil, lemon zest and juice, honey, caraway seeds, salt, and black pepper. Drizzle over asparagus; toss to coat. Scatter salmon slices on top. Roast 15 minutes; remove. Cool 5 minutes.


Meanwhile, in a small bowl stir together yogurt, capers and brine, and dill weed. Arrange egg halves over asparagus; spoon on yogurt mixture in mounds. Top with red onion slices and additional dill weed.


Nutrition Facts (Roasted Asparagus & Salmon)


Per serving: 242 kcal cal., 16 g fat (4 g sat. fat, 2 g polyunsaturated fat, 9 g monounsatured fat), 198 mg chol., 503 mg sodium, 10 g carb., 3 g fiber, 7 g sugar, 15 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Saturday, March 11 2017

Ingredients

3 - medium yellow or green zucchini
Kosher salt
4 - medium carrots
1/2 - small red onion
1 - 2 - cups torn leaf lettuce
3 - tablespoons lemon juice
1/4 - cup olive oil or canola oil
2 - tablespoons snipped fresh dill
Freshly ground black pepper (optional)


Directions
With a vegetable peeler or mandoline shave zucchini in thin strips. Salt lightly, then transfer to colander to drain, about 15 minutes. Meanwhile, shave carrots in strips and thinly slice onion.


Rinse zucchini and drain in colander. To assemble salad, in a 2-quart square dish layer one-third each of zucchini, lettuce carrots, and onion. For dressing, in a glass measuring cup whisk together lemon juice and oil. Drizzle some of the dressing on layered vegetables. Repeat layering and dressing twice. Cover and refrigerate 1 hour or up to 12 hours before serving.


To serve, sprinkle salad with fresh dill and pepper. Cut salad in rectangles with a sharp knife; lift out with a spatula.

Nutrition Facts (Stacked Summer Vegetable Salad)
Per serving: 117 kcal cal., 9 g fat (1 g sat. fat, 1 g polyunsaturated fat, 7 g monounsatured fat), 0 mg chol., 202 mg sodium, 8 g carb., 2 g fiber, 5 g sugar, 2 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Friday, March 10 2017

No matter how you prepare salmon -- baked, grilled, planked, or poached -- flaky frozen salmon dinner are delicious nutrition powerhouses packed with protein and essential omega-3 oils. Find healthy and new ways to dress up the fork-tender fish meal -- all for fewer than 425 calories per serving!

Ingredients

1 - cedar grilling plank
1/4 - cup pineapple juice
1/4 - cup packed brown sugar
1/4 - cup rice vinegar
2 - tablespoons soy sauce
4 - 5 ounces salmon fillets (skin on)
4 - 1/2-inch-thick slices fresh, cored pineapple
1 - 1/2-inch thick slice red onion
1 - jalapeno chile pepper*
Ground black pepper


Directions
Soak plank in enough water to cover for at least 1 hour before grilling; drain.
For marinade, in a small bowl stir together pineapple juice, 2 tablespoons of the brown sugar, rice vinegar, and soy sauce. Place salmon in a large resealable plastic bag set in a shallow dish. Pour pineapple mixture over salmon; seal bag. Marinate in the refrigerator for 30 to 45 minutes, turning bag occasionally.


For a charcoal grill, arrange medium-hot coals around edge of grill. Place the plank on the grill rack directly over the coals for 5 minutes or until plank smokes and crackles. Remove salmon from marinade; discard marinade. Place salmon, skin side down, on plank. Sprinkle salmon with remaining 2 tablespoons brown sugar. Place plank in center of grill rack. Lightly coat pineapple, onion, and jalapeno with nonstick cooking spray. Place around outside edge of grill rack over coals. Cover and grill for 10 to 12 minutes or until fish begins to flake easily when tested with a fork, turning pineapple, onion, and pepper once halfway through grilling. Lightly sprinkle salmon with ground black pepper. (For gas grill, preheat grill. Reduce heat to medium. Adjust heat for indirect cooking. Place plank on grill rack over heat for 5 minutes or until smoking and crackling. Place salmon on plank. Place plank over unlit side of grill and pineapple, onion, and jalapeno over heat; grill as above.)


Slightly cool pineapple, red onion, and jalapeno. For salsa, chop pineapple and onion; transfer to a medium bowl. Remove stem and seeds from jalapeno; finely chop. Add to pineapple mixture and toss to coat. Serve salmon with pineapple salsa.
From the Test Kitchen
*HANDLING HOT PEPPERS

Because hot chile peppers contain volatile oils that can burn your skin and eyes, avoid contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.

Nutrition Facts (Marinated Salmon with Pineapple Salsa)
Per serving: 337 kcal cal., 9 g fat (1 g sat. fat, 4 g polyunsaturated fat, 3 g monounsatured fat), 78 mg chol., 584 mg sodium, 33 g carb., 2 g fiber, 28 g sugar, 29 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, February 02 2017

Trying to get more whole grains in your dinner? You've come to the right place for healthy whole grain meals. Here, you'll find our best main, side, soup, salad, and even dessert and breakfast foods featuring healthy whole grains such as barley, quinoa, farro, brown rice, and more.

Ingredients

7 - 8 - slices maple-flavor bacon
1 1/2 - cups chopped onions (3 medium)
1 - cup coarsely chopped celery (2 stalks)
1/2 - cup coarsely chopped red sweet pepper (1 small)
4 1/2 - cups reduced-sodium chicken broth
1/2 - cup dry white wine
1 1/2 - cups regular barley
4 - cups peeled butternut squash cut into 1/2-inch pieces
1/4 - cup snipped fresh sage
1/2 - teaspoon salt
1/2 - teaspoon freshly ground black pepper
1/4 - cup reduced-sodium chicken broth (optional)
Small fresh sage leaves (optional)


Directions
Lightly grease a 3-quart rectangular baking dish; set aside. In a 4- to 5-quart Dutch oven cook bacon over medium heat until crisp. Remove bacon and drain on paper towels, reserving 1 tablespoon drippings in Dutch oven. Crumble bacon; set aside. Add onions, celery, and sweet pepper to the reserved drippings. Cook over medium heat about 5 minutes or just until vegetables are tender, stirring occasionally.


Add 4 1/2 cups broth and wine to Dutch oven; bring to boiling. Stir in barley. Return to boiling; reduce heat. Simmer, covered, for 25 minutes. Stir in squash. Simmer, covered, about 20 minutes more or until squash and barley are tender, stirring occasionally. Remove from heat. Stir in crumbled bacon, snipped sage, salt, and black pepper. Transfer mixture to the prepared baking dish.
Cover baking dish with foil. Chill for 2 to 24 hours.


To serve, preheat oven to 350 degrees F. If desired, drizzle squash mixture with 1/4 cup broth to moisten, stirring gently to combine. Re-cover with foil. Bake for 45 to 55 minutes or until heated through, stirring once. If desired, garnish with sage leaves.
Nutrition Facts (Barley-Butternut Casserole)


Per serving: 295 kcal cal., 11 g fat (4 g sat. fat, 1 g polyunsaturated fat, 5 g monounsatured fat), 27 mg chol., 934 mg sodium, 34 g carb., 7 g fiber, 3 g sugar, 14 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 11:39 am   |  Permalink   |  0 Comments  |  Email
Tuesday, January 17 2017

We all want the same thing: a delicious (and healthy!) inexpensive dinner. Try our recipes, each of which is a healthy dinner idea full of nutrition without skimping on taste. Plus, at less than $3 per serving, our cheap healthy meal are easy on the wallet and the waistline. These will make you feel good about feeding the family!

Ingredients

2 - small sweet potatoes
2 - tablespoons orange juice
4 - whole wheat thin sandwich rolls, split and toasted
1 - cup packed fresh baby spinach
2 - ounces shaved cooked ham, cut into strips
1 - cup shredded mozzarella cheese (4 oz.)
Cranberry sauce, warmed


Directions
Preheat broiler. Scrub sweet potatoes; pat dry with paper towels. Prick potatoes with a fork; place on a plate. Microwave about 6 minutes or until tender, rearranging once. Cool slightly. Cut potatoes in half and scoop pulp into a bowl; add orange juice. Mash until smooth.
Spread mashed sweet potato mixture on roll halves. Top with spinach and ham; sprinkle with cheese. Broil 4 to 5 inches from the heat about 3 minutes or until cheese is melted and starts to brown. Before serving, drizzle each flatbread with cranberry sauce.


From the Test Kitchen
SHORTCUT

Purchase mashed sweet potatoes (check the refrigerated produce section) and skip Step 1.

Nutrition Facts (Ham and Sweet Potato Mini Flatbreads)
Per serving: 341 kcal cal., 10 g fat (5 g sat. fat, 0 g polyunsaturated fat, 1 g monounsatured fat), 28 mg chol., 463 mg sodium, 50 g carb., 9 g fiber, 13 g sugar, 15 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Sunday, December 11 2016

Forget home-style packaged foods; these 100 percent homemade dinner are the real deal. Make your own convenience items, such as sauces, nut butters, and baking mixes, as well as treats like chips, fruit leather, and snack cakes. Each of these grocery store faves is made with fewer (and more pronounceable!) ingredients than anything you'd buy in a store. It's nothing but the good stuff!

Ingredients

2 1/3 - cups all-purpose flour
1/2 - teaspoon salt
2 - eggs, lightly beaten
1/3 - cup water
1 - teaspoon vegetable oil or olive oil


Directions
In a large bowl stir together 2 cups of the flour and salt. Make a well in center of flour mixture. In a small bowl combine eggs, the water, and oil. Add egg mixture all at once to flour mixture; stir to combine.


Sprinkle a clean work surface with the remaining 1/3 cup flour. Turn dough out onto floured surface; knead until smooth and elastic (8 to 10 minutes). Cover and let rest 10 minutes. Divide dough into four portions.


On a lightly floured surface, roll each portion into a 12-inch square. Lightly dust both sides of dough square with additional flour. Let stand, uncovered, 20 minutes; cut as desired. If using a pasta machine, pass each portion through machine according to the manufacturer's directions until 1/16 inch thick, dusting dough with flour as needed. Let stand; cut as desired.


To serve pasta immediately, cook in a large amount of boiling salted water until al dente, stirring occasionally; drain. Cook fettuccine or linguine 1 1/2 to 2 minutes, bow ties or lasagna noodles 2 to 3 minutes, and ravioli or tortellini 7 to 9 minutes.


To store cut pasta, spread it on a wire cooling rack or hang it from a pasta-drying rack or clothes hanger. Let dry up to 2 hours. Place in an airtight container and store in the refrigerator up to 3 days. Or dry pasta at least 1 hour; place in a freezer bag or airtight container and freeze up to 8 months.


From the Test Kitchen
FOOD PROCESSOR DIRECTIONS:

Place steel blade in a food processor. Add the 2 1/3 cup flour, salt, and eggs; cover and process until mixture resembles fine crumbs. With processor running, slowly pour the water and oil through feed tube. Continue processing just until dough forms a ball. Transfer to a lightly floured surface. Cover and let rest 10 minutes. Divide dough into four portions. Continue as directed in Step 3.

TO MAKE AHEAD:

Prepare as directed through Step 2. Wrap dough in plastic wrap and place in an airtight container; freeze up to 3 months. Thaw completely in the refrigerator; continue as directed in Step 3.

HERBED PASTA:

Prepare as directed, except stir 2 tablespoons snipped fresh basil, thyme, or sage or 1 teaspoon dried basil, thyme, or sage, crushed, into the flour mixture before adding egg mixture.

SPINACH PASTA:

Prepare as directed, except increase flour to 2 3/4 cups, reduce water to 1/4 cup, and stir 1/4 cup cooked spinach, well drained and finely chopped, into egg mixture before adding to flour mixture.

Per 1 cup cooked pasta: 294 cal., 10 g total fat (1 g sat. fat, 0 g trans fat), 85 mg chol., 269 mg sodium, 54 g carbo., 2 g fiber, 10 g pro.

Daily Values: 21% vit. A, 1% vit. C, 3% calcium, 22% iron

Exchanges: 3 1/2 Starch

Other: 1 g monounsaturated fat, 1 g. polyunsaturated fat, 0 g sugar

RAVIOLI OR TORTELLINI:

To shape ravioli, cut rolled dough into 2-inch-wide strips. Leaving a 1/2-inch margin around the edges, place about 1 teaspoon desired filling at 1-inch intervals on one strip of dough. Using a pastry brush or your finger, moisten dough with water around the mounds of filling. Lay a second strip of dough over the first. Using the side of your hand, press the pasta around each mound so that the two moistened strips stick together. Using a fluted pastry wheel or sharp knife, cut pasta between mounds to separate into individual ravioli.

To shape tortellini, cut rolled dough into circles with a 1 1/2-inch round cutter; reroll scraps as needed. Place 1/4 teaspoon desired filling in center of each circle. Fold circle in half to make a half-moon; press edges of dough together with fingers to seal, moistening with water if needed. Place index finger against the fold; bend tortellini around your finger, bringing the outer two corners together. Press one corner over the other, moistening with water if needed and pinching firmly to secure. Let dry a few minutes before cooking.

Nutrition Facts (Homemade Noodles)
Per serving: 255 kcal cal., 3 g fat (1 g sat. fat, 1 g polyunsaturated fat, 1 g monounsatured fat), 85 mg chol., 262 mg sodium, 46 g carb., 2 g fiber, 0 g sugar, 8 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 06:13 pm   |  Permalink   |  0 Comments  |  Email
Saturday, December 10 2016

With our healthy snack recipes, you can kick afternoon cravings without packing on pounds. Choosing the right snacks can boost your mood and health, and even help you lose weight. Get started with our easy no-recipe snack ideas. Simply assemble a few common ingredients, and you'll stop a grumbling stomach. Our shopping list of healthy snacks will help you get the right ingredients in your kitchen so you can easily whip up something to munch on without planning ahead.

Ingredients

Nonstick cooking spray
2 - 10 ounce package frozen chopped spinach, thawed
1 - 14 ounce can quartered artichoke hearts, drained and coarsely chopped
1 - cup chopped onion (1 large)
1 - tablespoon Dijon-style mustard
4 - cloves garlic, minced
1/2 - teaspoon dried oregano, crushed
1/4 - teaspoon cayenne pepper
1/2 - cup light mayonnaise or salad dressing
1/2 - cup fat-free sour cream
1/4 - cup shredded Parmesan cheese (1 ounce)
1/4 - cup shredded Italian cheese blend (1 ounce)
1 - tablespoon lemon juice


Directions
Coat a 3 1/2- or 4-quart slow cooker with cooking spray; set aside. Squeeze spinach dry, reserving 1/3 cup spinach liquid. In prepared cooker combine spinach, the 1/3 cup liquid, artichokes, onion, mustard, garlic, oregano, and pepper.


Cover and cook on low-heat setting for 2 1/2 to 3 hours or on high-heat setting for 1 1/2 hours. Turn off cooker; stir in mayonnaise, sour cream, Parmesan cheese, Italian cheese blend, and lemon juice.


Nutrition Facts (Spinach-Parmesan Dip)
Per serving: 66 kcal cal., 4 g fat (1 g sat. fat, 0 g polyunsaturated fat, 0 g monounsatured fat), 5 mg chol., 229 mg sodium, 6 g carb., 2 g fiber, 2 g sugar, 3 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, December 08 2016

The workweek is busy enough without having to whip up dinner from scratch. With a little preplanning, you can stock your freezer with family-friendly weeknight dinners, easy sauces and sides, plus quick dessert toppings and breakfast options. So what are you waiting for? Your next frozen meal is just a quick thaw away.

Ingredients

2 - tablespoons butter
1 - cup pearl onions, peeled and halved
1 - small fennel bulb, trimmed, cored, and finely chopped
1 - cup baby green beans, trimmed and cut into 1-inch pieces
1 - cup baby or small carrots, trimmed and thinly sliced
2 - 14 1/2 ounce cans vegetable or chicken broth or 3 cups homemade vegetable broth
1 - 14 1/2 ounce can petite diced tomatoes, undrained
1 - cup dry white wine, vegetable broth, or chicken broth
2 - teaspoons dried herbes de Provence, crushed
1 - cup shelled fresh peas or frozen peas
Salt
Ground black pepper


Directions
In a Dutch oven heat butter over medium heat until melted. Add pearl onions and fennel; cook for 3 to 4 minutes or until fragrant and translucent, stirring occasionally. Add green beans and carrots; cook for 3 minutes, stirring frequently.


Add broth, tomatoes, wine, and herbes de Provence. Bring to boiling; reduce heat. Simmer, covered, for 25 to 30 minutes. Stir in peas. Simmer, covered, about 5 minutes more or until vegetables are tender. Season to taste with salt and pepper.


Cool soup slightly and transfer to a 1-gallon resealable freezer bag. Squeeze air from bag; seal and freeze for up to 1 month.*
To serve, thaw soup in the refrigerator overnight. Transfer to a large saucepan. Cook over medium heat until heated through, stirring occasionally.


From the Test Kitchen
If desired, add one 15-ounce can garbanzo beans or cannellini beans (white kidney beans), rinsed and drained, after thawing soup. Heat through.

*TIP:

If you prefer, cool soup slightly and transfer to an airtight storage container. Cover and chill for up to 3 days. To serve, transfer to a large saucepan and heat as directed.

Nutrition Facts (French Garden Soup)
Per serving: 142 kcal cal., 4 g fat (2 g sat. fat, 0 g polyunsaturated fat, 1 g monounsatured fat), 10 mg chol., 886 mg sodium, 17 g carb., 4 g fiber, 7 g sugar, 3 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 pm   |  Permalink   |  0 Comments  |  Email
Thursday, November 03 2016

Easy cornmeal dumplings -- made with biscuit mix, cornmeal, and cheese -- top this savory and quick chicken and vegetable soup.

Ingredients

12 - ounces boneless chicken strips for stir-frying
1 - tablespoon olive oil or cooking oil
2 - tablespoons all-purpose flour
1/4 - teaspoon dried marjoram, crushed
1 - 14 ounce can chicken broth
1 - medium onion, cut into wedges
1 - cup fresh green beans, trimmed and halved
1 - cup purchased julienne or coarsely shredded carrots
2/3 - cup reduced-fat packaged biscuit mix
1/3 - cup yellow cornmeal
1/4 - cup shredded cheddar cheese
1/2 - cup milk
1 - cup water
Salt and pepper


Directions

Season chicken with salt and pepper. In a large saucepan cook and stir chicken in hot oil 2 minutes or until browned. Sprinkle flour and marjoram over chicken. Stir in broth, vegetables, and water. Bring to boiling; reduce heat. Simmer, covered, 5 minutes.


In a mixing bowl combine biscuit mix, cornmeal, and cheese. Stir in milk just until mixture is moistened. Drop batter by spoonfuls onto hot liquid, making 8 dumplings. Return to boiling; reduce heat. Simmer, covered, for 10 to 12 minutes until dumplings test done. (Do not lift cover while simmering.) Makes 4 servings.


Nutrition Facts (Chicken 'n' Dumpling Soup)


Per serving: 345 kcal cal., 11 g fat (3 g sat. fat, 55 mg chol., 716 mg sodium, 35 g carb., 3 g fiber, 25 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Thursday, October 20 2016

Avoiding those daily slumps is easier than you think! From early-morning breakfast to after- dinner dessert, we offer a collection of delicious recipes -- featuring fresh superfoods and other mood-boosting ingredients -- that will help you eat your way to energy.

Ingredients

2/3 - cup dried whole wheat or regular orzo pasta (3 ounces)
1 - cup fresh or frozen whole kernel corn
2 - cups shredded or chopped cooked chicken breast
1 - cup grape tomatoes, halved
1/4 - cup snipped fresh cilantro
1/2 - cup crumbled reduced-fat feta cheese (2 ounces)
1 - small avocado, seeded, peeled, and cut up
1/3 - cup cold water
1/2 - teaspoon finely shredded lime peel
1/4 - cup lime juice
4 - cloves garlic, minced
1/2 - teaspoon crushed red pepper
1/4 - teaspoon salt


Directions
In a medium saucepan cook orzo according to package directions, adding corn during the last 1 minute of cooking; drain. Rinse with cold water; drain well. Divide orzo evenly among four salad containers. Top evenly with chicken, tomatoes, and cilantro. Sprinkle with cheese. Cover and chill for 2 to 24 hours.


For dressing, in a blender or food processor combine avocado, water, finely shredded lime peel, lime juice, garlic, crushed red pepper, and salt. Cover and blend until smooth. Divide dressing evenly among four small containers. Cover and chill for 2 to 24 hours.
To serve, drizzle one dressing portion over one salad portion. Cover and shake to combine or toss with a fork to combine.
From the Test Kitchen


TO TAKE:

To tote, place salad and dressing containers in an insulated bag with an ice pack.

Nutrition Facts (Orzo Chicken Salad with Avocado-Lime Dressing)
Per serving: 321 kcal cal., 10 g fat (3 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 65 mg chol., 439 mg sodium, 30 g carb., 7 g fiber, 3 g sugar, 30 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Wednesday, October 19 2016

Salmon is a great source of protein and omega-3 fatty acids. Incorporate the good-for-you fish into these simple meals, sandwiches, and dinners that are ready in 30 minutes or less. Our easy dinners prove salmon meals have a place in your weeknight cooking repertoire.

Ingredients

1 - lemon
1 - tablespoon sugar
2 - tablespoons butter
4 - 4 ounces skinless salmon fillets
Salt
Ground black pepper
1 - tablespoon snipped fresh dill
1 - tablespoon olive oil
1- pound broccoli, trimmed
4 - cloves garlic, peeled and sliced
Lemon slices and fresh dill (optional)

Directions
Slice half of the lemon into thin slices; set aside. Juice remaining half of lemon into a 1-cup measure; add water to equal 1/2 cup. Stir in sugar. Set aside.

In a 12-inch nonstick skillet heat butter over medium-high heat. Sprinkle salmon with salt and pepper; add to skillet. Cook for 2 to 3 minutes or until bottom is golden; turn fillets. Add lemon juice mixture. Top with snipped dill and lemon slices. Reduce heat to medium; cover and cook 5 to 6 minutes more or until fish flakes easily when tested with a fork.

Meanwhile, in another skillet heat oil over medium heat. Quarter broccoli lengthwise into long spears; add to skillet along with garlic. Cook broccoli and garlic in hot oil over medium heat for 8 to 10 minutes or until crisp-tender, turning often. Serve salmon with broccoli; pour pan juices over salmon. If desired, serve with additional lemon slices and fresh dill.


Nutrition Facts (Citrus Salmon with Broccoli)
Per serving: 363 kcal cal., 25 g fat (8 g sat. fat, 5 g polyunsaturated fat, 8 g monounsatured fat), 78 mg chol., 277 mg sodium, 12 g carb., 3 g fiber, 5 g sugar, 26 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Friday, October 14 2016

Chunks of beef stew meat and colorful vegetables ensure a hearty dinner is served. Make this soup in a Dutch oven or let it cook in a slow cooker for 8 to 10 hours on a low-heat setting.

Ingredients

12 - ounces beef or lamb stew meat, cut into 1-inch cubes
1 - tablespoon cooking oil
4 - ounces cans beef broth
1 - cup chopped onion (1 large)
1/2 - cup chopped celery (1 stalk)
1 - teaspoon dried oregano or basil, crushed
1/4 - teaspoon black pepper
2 - cloves garlic, minced
1 - bay leaf
1 - cup frozen mixed vegetables
1 - 14 1/2 ounce can diced tomatoes, undrained
1 - cup 1/2-inch slices peeled parsnip, or 1/2-inch cubes peeled potato

2/3 - cup quick-cooking barley


Directions
In a Dutch oven brown meat in hot oil. Stir in broth, onion, celery, oregano, pepper, garlic, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, for 1 1/2 hours for beef (45 minutes for lamb).


Stir in frozen vegetables, undrained tomatoes, parsnip, and barley. Return to boiling; reduce heat. Simmer, covered, about 15 minutes more or until meat and vegetables are tender. Discard bay leaf.
Makes 8 servings (11 cups)
From the Test Kitchen
SLOW-COOKER DIRECTIONS:

Substitute regular barley for quick-cooking barley. In a large skillet brown cubed beef in hot oil. Drain off fat. In a 5- or 6-quart slow cooker combine beef and remaining ingredients. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.

Nutrition Facts (Barley-Beef Soup)
Per serving: 171 kcal cal., 4 g fat (1 g sat. fat, 1 g polyunsaturated fat, 1 g monounsatured fat), 25 mg chol., 865 mg sodium, 20 g carb., 4 g fiber, 3 g sugar, 13 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Tuesday, October 04 2016

The weather outside is frightful, and the last thing you want to do is spend hours in the kitchen. Skip all the work and dish up one of our easy dinners for delivery instead. Including hearty chili, creamy pasta, and delicious tostadas, these quick and easy dinners are perfect for busy weeknights.

Ingredients

1 1/4 - pounds center cut pork loin, cut in 4 slices
2 - cups corn bread stuffing mix, crushed
2 - tablespoons olive oil
2 - cups sliced red cabbage
6 - cups coarsely chopped kale
1/3 - cup balsamic vinegar
Salt and black pepper


Directions


Preheat oven to 250 degrees F. Place pork slices between plastic wrap. Use flat side of meat mallet to lightly pound slices to 1/4-inch thickness. Place stuffing mix in shallow dish; coat pork with stuffing mix.
In extra-large skillet heat 1 tablespoon of the olive oil over medium-high heat. Cook two of the pork slices for 2 to 3 minutes each side, until crisp, golden, and cooked through. Transfer to baking sheet; keep warm in oven. Repeat with remaining oil and pork.
Wipe skillet. Add cabbage. Cook and stir until cabbage is crisp-tender. Add kale and vinegar; cook just until wilted. Lightly sprinkle with salt and pepper. Serve with pork. Makes 4 servings.
Nutrition Facts (Breaded Pork with Cabbage and Kale)
Per serving: 394 kcal cal., 14 g fat (2 g sat. fat, 2 g polyunsaturated fat, 7 g monounsatured fat), 78 mg chol., 769 mg sodium, 35 g carb., 4 g fiber, 10 g sugar, 32 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Wednesday, September 21 2016

Ingredients

4 - 8 ounces chicken breasts, boneless and skinless
2 - cups Italian dressing
5 - rosemary sprigs (1 for glaze and 4 for garnish)
juice of 1/2 a lemon
salt and pepper, to taste
1/4 - cup olive oil
4 - teaspoons minced garlic
3 - cups fresh baby spinach
1 - cup tomatoes, diced
1 - pound angel hair pasta
4 - lemon wheels, to garnish


Directions
Place the chicken dinner in a gallon sized ziploc bag. Pour 1 cup dressing in the bag and allow chicken to marinate for at least 3 hours but no longer than 12 hours. Grill chicken over medium-high heat until cooked through.


Place remaining Italian dressing in a large saute pan over medium heat. Add rosemary sprig, lemon juice, and salt and pepper. Move the rosemary sprig around the pan to allow the flavor to mix into the glaze. Place chicken in the pan and spoon glaze over the chicken until there is no glaze in the pan. Set aside.


Cook pasta in a large pot according to package directions. Drain and set aside. In another large saute pan, add olive oil, spinach, and garlic and saute over medium heat until spinach is cooked. Add tomatoes and stir in with the spinach. Then add pasta and toss together with tongs.
To serve, divide desired amount of pasta onto four plates. Add a chicken breast to each plate and garnish with lemon wheel and rosemary sprigs.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Monday, September 05 2016

You know it's true: any tasty lunch you make for yourself will taste 500% better than some icky salad or sad sandwich you would grab from the office cafeteria. Save money and save yourself by making one of these easy not-your-kid's-lunch-box ideas.

Ingredients

1/2 - cup reduced-sodium chicken broth
1/4 - cup red quinoa
1 1/2 - cups baby kale, baby spinach, and/or mixed baby greens
1 - Granny Smith apple, cored and chopped
1/2 - cup chopped cooked turkey or chicken breast
1 - stalk celery, thinly sliced, or 1/2 cup chopped fennel bulb
1/4 - cup halved and very thinly sliced red onion
1 - ounce Gouda cheese, chopped (1/4 cup)
2 - tablespoons snipped dried apricots and/or cranberries
2 - tablespoons coarsely chopped walnuts, toasted
1/4 - cup bottled fat-free salad dressing


Directions
In a small saucepan combine broth and quinoa. Bring to boiling; reduce heat. Simmer, covered, for 12 to 15 minutes or until quinoa is tender. Remove from heat; let stand for 5 minutes. Drain any excess broth. Transfer quinoa to a large bowl; fluff with a fork.
Add kale, apple, turkey, celery, onion, cheese, apricots, and walnuts; toss to combine. Add dressing; toss to coat. Cover and chill until ready to serve; toss before serving.
From the Test Kitchen
DRESSING CHOICES

Choose your favorite fat-free salad dressing. Delicate quinoa is best with a vinaigrette-style, or clear, dressing. Fat Free Champagne, raspberry, balsamic or Italian-style vinaigrette would all be great with this salad.

SALAD TOTING

Place salad in a bowl with a tight-fitting lid. Always pack your lunch in a cooler or insulated container, if possible. Keep food cold by including freezer packs, a sealed bag with ice, or a frozen beverage. Once you arrive at your destination, store food in a cool place. If possible, keep it in a refrigerator. If there is no refrigerator available, store the lunch out of the sun and away from heat like a heating vent or in a hot car.

Nutrition Facts (Turkey-Quinoa Salad)
Per serving: 364 kcal cal., 12 g fat (3 g sat. fat, 4 g polyunsaturated fat, 2 g monounsatured fat), 52 mg chol., 613 mg sodium, 45 g carb., 8 g fiber, 19 g sugar, 21 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 11:47 am   |  Permalink   |  0 Comments  |  Email
Thursday, August 18 2016

Farmer's market finds: yellow or red sweet peppers, sweet corn, green onions, romaine lettuce, cherry tomatoes, shallots, cilantro

It's hard to beat candy-sweet cobs of fresh-from-the-farmer's-stand sweet corn. But pair the fresh kernels with juicy, ripe tomatoes, sweet peppers, and strips of thinly sliced steak dinner, and you just might pull it off.

Ingredients

1 - recipe Cilantro Dressing
8 - ounces beef flank steak
2 - small yellow and/or red sweet peppers, halved
1 - ear fresh sweet corn
2 - green onions, trimmed
Nonstick cooking spray
2 - cups torn romaine lettuce
4 - cherry tomatoes, halved
1/4 - of a small avocado, peeled and thinly sliced (optional)


Directions
Prepare Cilantro Dressing and divide it into two portions.
Trim fat from steak. Score both sides of steak in a diamond pattern by making shallow diagonal cuts at 1-inch intervals. Place steak in a resealable plastic bag set in a shallow dish. Pour one portion of the Cilantro Dressing over steak; set remaining dressing aside. Seal bag; turn to coat steak. Marinate in the refrigerator for 30 minutes.
Coat sweet peppers, corn, and green onions with cooking spray.
For a charcoal grill, place steak and corn on the grill rack directly over medium coals. Grill, uncovered, until steak is desired doneness and corn is tender, turning steak once halfway through grilling and turning corn occasionally. For steak, allow 17 to 21 minutes for medium rare (145 degrees F) to medium (160 degrees F). For corn, allow 15 to 20 minutes. Add sweet pepper halves to the grill for the last 8 minutes of grilling and green onions to the grill for the last 4 minutes of grilling, turning frequently. (For a gas grill, preheat grill. Reduce heat to medium. Place meat and then vegetables on grill rack over heat. Cover and grill as above.)
Thinly slice steak against the grain. Coarsely chop sweet peppers and green onions; cut corn from cob, leaving kernels in "sheets." To serve, divide romaine lettuce between two bowls. Place steak, grilled vegetables, tomatoes, and, if desired, avocado slices on lettuce. Drizzle salads with the reserved portion of Cilantro Dressing.


Cilantro Dressing
Ingredients
3 - tablespoons lime juice
2 - tablespoons chopped shallot
2 - tablespoons snipped fresh cilantro
1 - tablespoon olive oil
1 - tablespoon water
2 - teaspoons honey
1 - large clove garlic, peeled and quartered
1/2 - teaspoon chili powder
1/4 - teaspoon salt
1/4 - teaspoon ground cumin

Directions
 In a blender or small food processor combine lime juice, shallot, cilantro, olive oil, water, honey, garlic, chili powder, salt, and cumin. Cover and blend or process until combined.
Nutrition Facts (Grilled Flank Steak Salad)
Per serving: 337 kcal cal., 12 g fat (3 g sat. fat, 1 g polyunsaturated fat, 6 g monounsatured fat), 47 mg chol., 375 mg sodium, 31 g carb., 5 g fiber, 13 g sugar, 29 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 16 2016

Water chestnuts and sugar snap pea pods give this gluten-free meal noodle bowl its signature crunch while the serrano chile pepper makes it hotter than sriracha.

Ingredients

1 - pound boneless beef chuck roast
2 - 14 1/2 ounce cans reduced-sodium gluten-free beef broth
1 - cup sliced onion
1/2 - cup water
2 - tablespoons gluten-free tamari or liquid aminos
1 - tablespoon fish sauce (optional)
1 - small fresh serrano chile
pepper, seeded and finely chopped*
4 - cloves garlic, minced
1 - star anise
3 - ounces dried rice noodles, broken
2 - cups fresh shiitake mushrooms, stemmed and sliced, or cremini or button mushrooms, sliced
2 - cups shredded napa cabbage
1 - cup sugar snap pea pods, halved diagonally
1 - 8 ounce can water chestnuts, drained and chopped
1 - tablespoon gluten-free cornstarch
1 - tablespoon cold water


Directions
Trim fat from meat. Cut meat into 1-inch pieces. In a 4- to 5-quart Dutch oven combine meat, broth, onion, the 1/2 cup water, the tamari, fish sauce (if desired), serrano pepper, garlic, and star anise. Bring to boiling; reduce heat. Simmer, covered, for 45 minutes.
Meanwhile, prepare noodles according to package directions; drain.
Remove and discard star anise from broth mixture. Stir in mushrooms, cabbage, snap peas, and water chestnuts. Return just to boiling; reduce heat. Simmer about 5 minutes or until snap peas are crisp-tender. In a small bowl stir together cornstarch and the 1 tablespoon cold water; stir into broth mixture. Cook and stir until thickened and bubbly; cook and stir for 2 minutes more.
To serve, divide noodles among bowls and ladle soup over.
From the Test Kitchen
*TIP:

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts (Gluten Free Asian Beef and Noodle Bowl)
Per serving: 207 kcal cal., 5 g fat (2 g sat. fat, 0 g polyunsaturated fat, 3 g monounsatured fat), 52 mg chol., 654 mg sodium, 21 g carb., 2 g fiber, 4 g sugar, 20 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:02 am   |  Permalink   |  0 Comments  |  Email
Thursday, July 07 2016

Who can resist making the first summer meal? Especially when it's in a silky lemon-wine sauce! Drizzle the creamy concoction over large shrimp, then side with garlicky spinach quinoa. Coastal perfection.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
Tuesday, July 05 2016

Give hot dogs the love they deserve with a heap of creative, seasonal meal toppings.

Ingredients

1 - cup grilled corn kernels*
1/3 - cup finely chopped onion (1 small)
1/3 - cup snipped fresh basil
1 - tablespoon mayonnaise
1 - tablespoon sour cream
1 - tablespoon red wine vinegar
1/4 - teaspoon salt
1/4 - teaspoon ground black pepper
1/8 - teaspoon sugar
1 - recipe Grilled Hot Dogs
2 2/3 - cups shredded romaine lettuce
2 - medium roma tomatoes, thinly sliced
1 - medium avocado, seeded, peeled, and thinly sliced
Sliced fresh jalapeno chile peppers** (optional)
Dry-roasted sunflower kernels (optional)
Directions
In a small bowl stir together corn, onion, basil, mayonnaise, sour cream, vinegar, salt, black pepper, and sugar.
Fill each bun from Grilled Hot Dogs with 1/3 cup of the shredded lettuce. Arrange tomato slices on one side of buns and avocado slices on the other side of buns. Place grilled frankfurters in buns. Top each frankfurter with about 1 tablespoon of the corn mixture. If desired, sprinkle with jalapeno peppers and sunflower kernels. Pass the remaining corn mixture.
From the Test Kitchen
We suggest using bratwurst with these toppings.

*TIP:

For grilled corn kernels, remove husks and silks from 2 fresh ears of corn. Brush corn lightly with vegetable oil or coat with nonstick cooking spray. For a charcoal or gas grill, place corn on the rack of a covered grill directly over medium heat. Grill for 15 to 18 minutes or until corn is crisp-tender and charred, turning frequently. Cool slightly and cut kernels from cobs.

**TIP:

Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Grilled Hot Dogs
Ingredients
8 - frankfurters or smoked chicken, kielbasa, or bratwurst sausage links
8 - frankfurter buns, split
Directions
For a charcoal or gas grill, place frankfurters on the rack of a covered grill directly over medium heat. Grill for 3 to 7 minutes or until heated through, turning occasionally. Remove from grill. If desired, place 8 frankfurter buns, cut sides down, on grill rack. Grill for 1 to 2 minutes or until lightly browned. Serve frankfurters in buns as directed in individual recipes.
Nutrition Facts (Summer Dogs)
Per serving: 333 kcal cal., 19 g fat (6 g sat. fat, 2 g polyunsaturated fat, 8 g monounsatured fat), 26 mg chol., 772 mg sodium, 31 g carb., 3 g fiber, 6 g sugar, 11 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:05 am   |  Permalink   |  0 Comments  |  Email
Wednesday, June 15 2016

Ready to win the potluck? You will when you tote along one of these flavorful side dish recipes. Here you'll find classic potluck recipes (and a few inventive twists!) for layered salads, pasta salad, baked beans, potato salad, and much more.

Ingredients

1
8 1/2 ounce package corn muffin mix
1
cup mayonnaise or salad dressing
1
8 ounce carton sour cream
1
1 ounce envelope ranch dry salad dressing mix
2
cups shredded cheddar cheese (8 ounces)
2
15 ounce can pinto beans, rinsed and drained
2
15 1/4 ounce cans whole kernel corn, drained
10
slices bacon, crisp-cooked, drained, and crumbled
3
cups coarsely chopped tomatoes
1
cup chopped green and/or red sweet pepper
1/2
cup sliced green onions (4)
Directions
Prepare corn muffin mix according to package directions for corn bread. Cool and crumble (should have about 5 cups).* Set aside.
For dressing, in a small bowl combine mayonnaise, sour cream, and salad dressing mix.
In a 3- to 4-quart glass salad bowl or 3-quart rectangular baking dish layer crumbled corn bread and 1 cup of the cheese. Spread with half of the dressing. Layer in the following order: beans, corn, the remaining 1 cup cheese, bacon, tomatoes, sweet pepper, and the remaining dressing. Cover tightly and chill overnight.
Tote salad and green onions in an insulated cooler with ice packs. Before serving, sprinkle salad with green onions.
From the Test Kitchen
*TIP:

If you like, toast the crumbled corn bread. Preheat oven to 350 degrees F. Spread the corn bread in a 15x10x1-inch baking pan. Bake about 10 minutes or until crisp; cool.

MUST-HAVE EQUIPMENT:

Insulated cooler with ice packs

Nutrition Facts (Mississippi Corn Bread Salad)
Per serving: 342 kcal cal., 21 g fat (7 g sat. fat, 6 g polyunsaturated fat, 3 g monounsatured fat), 38 mg chol., 779 mg sodium, 30 g carb., 4 g fiber, 3 g sugar, 11 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:20 am   |  Permalink   |  1 Comment  |  Email
Monday, May 30 2016

Ingredients

1/4  - cup bottled Italian salad dressing
2 - tablespoons balsamic vinegar
1 - tablespoon honey
1/8 - teaspoon crushed red pepper
2 - tablespoons olive oil
1 - pound chicken breast tenderloins
10 - ounces fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed and well drained
1 - cup purchased shredded carrot
1 - small tomato, seeded and chopped


Directions
In a small bowl, stir together salad dressing, balsamic vinegar, honey, and crushed red pepper. Set aside.
In a large skillet, heat oil over medium-high heat. Add chicken; cook for 5 to 6 minutes or until chicken is tender and no longer pink, turning once. Add half of the dressing mixture to skillet; turn chicken to coat. Transfer chicken to a serving platter; cover and keep warm.
Add asparagus and carrot to skillet. Cook and stir for 3 to 4 minutes or until asparagus is crisp-tender; transfer to serving platter.
Stir remaining dressing mixture; add to skillet. Cook and stir for 1 minute, scraping up browned bits from bottom of skillet. Drizzle the dressing mixture over chicken and vegetables. Sprinkle with tomato. Makes 4 servings.
Nutrition Facts (Balsamic Chicken and Vegetables)
Per serving: 269 kcal cal., 12 g fat (2 g sat. fat, 66 mg chol., 323 mg sodium, 12 g carb., 2 g fiber, 27 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 10:46 am   |  Permalink   |  0 Comments  |  Email
Monday, May 16 2016

If chips are your go-to snack, try crispy, vitamin-filled kale chips as a healthy snack option. We seasoned our chips with simple salt and pepper, but you could try tossing them in sriracha or adding a splash of lemon juice before baking.

Ingredients

1 bunch (12 ounces) fresh kale
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon coarse ground black pepper
1/8 teaspoon cayenne pepper (optional)
Directions
Preheat oven to 300 degrees F. Line two large baking sheets with parchment paper; set aside.
Remove and discard thick stems from kale. Tear leaves into bite-size pieces. Rinse and dry in a salad spinner or pat dry with paper towels.
In a large bowl combine kale, oil, salt, black pepper, and, if desired, cayenne pepper, massaging with your hands to thoroughly coat. Arrange in a single layer on the prepared baking sheets. Bake for 20 minutes. Stir gently. Bake for 2 to 4 minutes more or until completely dry and crisp, being careful not to burn.
From the Test Kitchen
TIP:

Store cooled chips in an airtight container. If necessary, re-crisp the chips by baking them in a 325 degrees F oven for 3 to 4 minutes.

Nutrition Facts (Peppered Kale Chips)
Per serving: 73 kcal cal., 4 g fat (1 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 0 mg chol., 182 mg sodium, 9 g carb., 2 g fiber, 2 g sugar, 3 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:10 am   |  Permalink   |  0 Comments  |  Email
Friday, May 13 2016

Grab a spoon and swirl away. This refreshing smoothie calls for a handful of blueberries, apple juice, ripe bananas, yogurt, and honey. A good addition to any healthy meal

Ingredients

2 - cups frozen blueberries
1/2 - cup apple juice
1 - 6 ounce carton plain fat-free yogurt
1 - ripe banana, peeled, cut up, and frozen
2 - teaspoons honey

Directions
In a blender combine blueberries and juice. Cover and blend until smooth. Divide among three glasses.
Wash the blender with warm, soapy water. In the blender combine yogurt, banana, and honey. Cover and blend until smooth. Spoon over the blueberry mixture in glasses. Swirl with a spoon.
Nutrition Facts (Blueberry Swirly Smoothies)
Per serving: 148 kcal cal., 1 g fat (0 g sat. fat, 0 g polyunsaturated fat, 0 g monounsatured fat), 1 mg chol., 41 mg sodium, 34 g carb., 4 g fiber, 25 g sugar, 4 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 01:55 am   |  Permalink   |  0 Comments  |  Email
Monday, May 02 2016

Ingredients

2 cups frozen peas
1 pound fresh asparagus spears, trimmed
1 cup canned cannellini (white kidney) beans, rinsed and drained
3 tablespoons snipped fresh basil
2 tablespoons lemon juice
1 tablespoon olive oil
1/2 teaspoon smoked paprika
1/8 teaspoon salt
4 ounces fresh mozzarella cheese, cut into 1/2-inch pieces
1 tablespoon lemon juice
2 teaspoons olive oil
1/4 teaspoon ground black pepper
2 ounces thinly sliced prosciutto, cut into thin strips
6 slices crusty country bread, toasted
Cracked black pepper (optional)

Directions
Preheat broiler. In a large saucepan cook peas in a small amount of boiling water for 3 minutes. Using a slotted spoon, transfer peas to a bowl of ice water to cool quickly, reserving boiling water in saucepan. Remove peas from ice water, reserving ice water in bowl; drain well. Place asparagus in a steamer basket; place basket in the saucepan over boiling water. Cook, covered, for 3 to 5 minutes or until asparagus is crisp-tender. Transfer asparagus to the ice water to cool; remove and pat dry with paper towels. Cut asparagus into 1/2-inch pieces.
In a food processor combine peas, cannellini beans, basil, the 2 tablespoons lemon juice, the 1 tablespoon oil, the paprika, and salt. Cover and process until nearly smooth; set aside.
In a medium bowl combine asparagus, cheese, the 1 tablespoon lemon juice, the 2 teaspoons oil, and the ground pepper; set aside. In a large nonstick skillet cook prosciutto over medium heat until crisp, stirring frequently.
To serve spread bread slices with pea mixture. Top with asparagus mixture. Broil 4 to 5 inches from the heat about 2 minutes or until toppings are heated through and cheese is melted. Top with prosciutto strips. If desired, sprinkle with cracked pepper.
30-minute, lower carb

Nutrition Facts (Asparagus-Prosciutto Tartines with Basil-Pea Spread)
Per serving: 273 kcal cal., 10 g fat (4 g sat. fat, 1 g polyunsaturated fat, 3 g monounsatured fat), 23 mg chol., 706 mg sodium, 31 g carb., 6 g fiber, 4 g sugar, 16 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:37 am   |  Permalink   |  0 Comments  |  Email
Friday, April 29 2016

Ingredients

1 medium head cauliflower (1 1/2 to 2 pounds), cored and cut into florets (4 cups)
1 egg, lightly beaten
1/4 cup shredded Italian cheese blend (1 ounce)
1/4 cup grated Parmesan cheese
1/4 cup panko bread crumbs
1/2 teaspoon Italian seasoning, crushed
1/4 teaspoon salt
2 cups sliced fresh mushrooms
1 cup yellow or green sweet pepper strips
1 small red onion, cut into thin wedges
1 teaspoon olive oil
3/4 cup Fast Pizza Sauce or canned pizza sauce
1 cup shedded Italian cheese blend (4 ounces)
Snipped fresh basil, oregano, and/or parsley


Directions
Place the cauliflower in a food processor. Cover and pulse four to six times or until crumbly and mixture resembles the texture of couscous.
Place a pizza stone or baking sheet in the oven. Preheat oven to 425 degrees F. Place cauliflower in a microwave-safe casserole with 2 tablespoons water. Microwave, covered, on 100% power (high) for 3 to 4 minutes or until tender, stirring once or twice. Cool. Transfer cauliflower to a 100% cotton flour-sack towel. Wrap towel around cauliflower and squeeze until there is no more liquid (this step is critical).
In a medium bowl stir together cooked and drained cauliflower, egg, the 1/4 cup Italian cheese blend, the Parmesan cheese, panko, Italian seasoning, and salt. On a piece of parchment paper pat cauliflower mixture into a 12-inch circle. Transfer crust on paper to the preheated pizza stone. Bake for 12 to 15 minutes or until crisp and starting to brown.
Meanwhile, in a large skillet cook and stir mushrooms, sweet pepper, and onion in hot oil for 4 to 6 minutes or until crisp-tender. Remove from heat.
Spoon pizza sauce over baked crust, spreading evenly. Top with cooked vegetables. Sprinkle evenly with the 1 cup Italian cheese blend. Bake about 5 minutes more or until heated and cheese melts. If desired, sprinkle with snipped fresh herb. Cut into slices to serve.
Fast Pizza Sauce


Ingredients
1/2 cup chopped onion (1 medium)
2 cloves garlic, minced
1 tablespoon olive oil
1 8-ounce can tomato sauce
1/2 teaspoon dried oregano, crushed
1/2 teaspoon dried basil
, crushed
1/4 teaspoon salt
1/4 teaspoon crushed red pepper


Directions
In a small saucepan, cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender, stirring occasionally. Stir in tomato sauce, oregano, basil, salt, and crushed red pepper. Bring to a boil; reduce heat. Simmer, uncovered, about 5 minutes or until sauce reaches desired consistency. Makes 1 cup.
Nutrition Facts (Cauliflower-Crusted Pizza)
Per serving: 264 kcal cal., 14 g fat (7 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 76 mg chol., 893 mg sodium, 18 g carb., 4 g fiber, 7 g sugar, 17 g pro. Percent Daily Values are based on a 2,000 calorie diet
Nutrition Facts
(Fast Pizza Sauce)
Per serving: 27 kcal cal., 2 g fat (0 g sat. fat, 0 mg chol., 222 mg sodium, 3 g carb., 1 g fiber, 2 g sugar, 1 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:33 am   |  Permalink   |  0 Comments  |  Email
Tuesday, April 26 2016

Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
2 teaspoons canola oil
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1/4 cup chopped shallots
1 (8-ounce) package presliced mushrooms
2 minced garlic cloves
1/2 cup dry white wine
1 1/2 teaspoons all-purpose flour
3/4 cup fat-free, lower-sodium chicken broth
2 tablespoons butter
1 teaspoon minced fresh thyme
Preparation

1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to 1/2-inch thickness using a meat mallet or small heavy skillet.

2. Heat a large nonstick skillet over medium-high heat. Add canola oil to pan; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done. Transfer chicken to a serving platter; keep warm.

3. Add shallots and mushrooms to pan; sauté for 4 minutes or until browned, stirring occasionally. Add garlic; sauté for 1 minute, stirring constantly. Stir in wine, scraping pan to loosen browned bits; bring to a boil. Cook until liquid almost evaporates. Sprinkle mushroom mixture with remaining 1/4 teaspoon salt and flour; cook 30 seconds, stirring frequently. Add broth to pan; bring to a boil. Cook 2 minutes or until slightly thick. Remove pan from heat; add butter and thyme, stirring until butter melts. Serve with chicken.

Posted by: AT 02:00 am   |  Permalink   |  0 Comments  |  Email
Wednesday, March 30 2016

Ingredients

1/4
cup bottled Italian salad dressing
2
tablespoons balsamic vinegar
1
tablespoon honey
1/8
teaspoon crushed red pepper
2
tablespoons olive oil
1
pound chicken breast tenderloins
10
ounces fresh asparagus, trimmed and cut into 2-inch pieces, or one 10-ounce package frozen cut asparagus, thawed and well drained
1
cup purchased shredded carrot
1
small tomato, seeded and chopped
Directions
In a small bowl, stir together salad dressing, balsamic vinegar, honey, and crushed red pepper. Set aside.
In a large skillet, heat oil over medium-high heat. Add chicken; cook for 5 to 6 minutes or until chicken is tender and no longer pink, turning once. Add half of the dressing mixture to skillet; turn chicken to coat. Transfer chicken to a serving platter; cover and keep warm.
Add asparagus and carrot to skillet. Cook and stir for 3 to 4 minutes or until asparagus is crisp-tender; transfer to serving platter.
Stir remaining dressing mixture; add to skillet. Cook and stir for 1 minute, scraping up browned bits from bottom of skillet. Drizzle the dressing mixture over chicken and vegetables. Sprinkle with tomato. Makes 4 servings.
Nutrition Facts (Balsamic Chicken and Vegetables)
Per serving: 269 kcal cal., 12 g fat (2 g sat. fat, 66 mg chol., 323 mg sodium, 12 g carb., 2 g fiber, 27 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 01:43 am   |  Permalink   |  0 Comments  |  Email
Thursday, March 24 2016

Ingredients

4 skinless, boneless chicken breast halves (1-1/2 pounds)
1 tablespoons olive oil
2 teaspoons ground cumin
1/2 teaspoon salt
1/4 teaspoon cracked black pepper
1 medium seedless cucumber, chopped (2 1/2 cups)
1 large tomato, chopped (1 cup)
1/4 cup finely chopped onion
1/2 teaspoon finely shredded lemon peel
2 tablespoons lemon juice
2 cloves garlic, minced
1/3 cup nonfat plain Greek yogurt
1 tablespoon honey
1 tablespoon milk
Directions
Brush chicken breast halves with olive oil; sprinkle with ground cumin, salt, and pepper. Grill on a covered grill directly over medium heat for 12 to 15 minutes, until done (170 degrees F), turning once.
Meanwhile, for Lemon-Cucumber Relish, in a medium bowl combine cucumber, tomato, onion, lemon peel, lemon juice, and garlic; stir to combine. In a small bowl combine yogurt, honey, and milk; stir to combine.
To serve, top chicken with Lemon-Cucumber Relish. Drizzle with yogurt sauce. Makes 4 servings.
Nutrition Facts (Grilled Chicken with Lemon-Cucumber Relish)
Per serving: 283 kcal cal., 8 g fat (2 g sat. fat, 1 g polyunsaturated fat, 4 g monounsatured fat), 109 mg chol., 503 mg sodium, 12 g carb., 1 g fiber, 8 g sugar, 40 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 01:35 am   |  Permalink   |  0 Comments  |  Email
Sunday, March 13 2016

Ingredients

1 3/4
cups all-purpose flour
1/2
teaspoon salt
1/3
cup shortening
1/4
cup unsalted butter, cut into pieces
3
tablespoons ice water
3
ruby red grapefruits
1/4
cup orange or citrus marmalade
1/3
cup finely crushed tea biscuit or butter cookies
6
tablespoons sugar
Directions
In a medium bowl stir together flour and salt. Using a pastry blender, cut in shortening and butter until pieces are pea size. Sprinkle 1 tablespoon of the water over part of the flour mixture; toss with a fork. Push moistened pastry to side of the bowl. Repeat moistening flour mixture, using 1 tablespoon of the water at a time, until flour mixture is moistened. Gather flour mixture into a ball, kneading gently until it holds together. Gently flatten dough into a disk. Wrap in plastic wrap and chill for at least 2 hours.
Preheat oven to 425 degrees F. On a lightly floured surface, roll pastry from center to edges into a circle about 12 inches in diameter. Wrap pastry circle around rolling pin. Ease pastry into a 12-inch pizza pan. Flute edge. Bake for 8 minutes.
Meanwhile, cut a thin slice from both ends of 1 grapefruit. Place a cut end on a cutting board and cut away the peel and the white part of the rind. Turn grapefruit on its side; thinly slice. Cut slices in halves. Place half-slices on paper towels; pat dry. Repeat with the remaining 2 grapefruits.
Spread marmalade over partially baked crust. Sprinkle with crushed cookies. Arrange grapefruit on crust; sprinkle with 3 tablespoons of the sugar.
Bake at 425 degrees F for 20 to 22 minutes or until crust is browned. Remove tart from oven; turn on broiler. Sprinkle tart with the remaining 3 tablespoons sugar. Broil for 2 to 3 minutes or until top is browned. Let cool on a wire rack
Nutrition Facts (Broiled Grapefruit Tart)
Per serving: 225 kcal cal., 10 g fat (4 g sat. fat, 10 mg chol., 114 mg sodium, 32 g carb., 1 g fiber, 3 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:27 am   |  Permalink   |  0 Comments  |  Email
Friday, March 11 2016

Ingredients

4
teaspoons canola oil or olive oil
1
teaspoon dried thyme, crushed
1/2
teaspoon kosher salt or 1/4 teaspoon regular salt
1/4
teaspoon freshly ground black pepper
1
pound fingerling potatoes, halved lengthwise, or tiny new red or white potatoes, halved
4
small skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
2
cloves garlic, minced
1
lemon, thinly sliced
Snipped fresh thyme (optional)
Directions
In a very large skillet heat 2 teaspoons of the oil over medium heat. Stir 1/2 teaspoon of the dried thyme, the salt, and pepper into oil. Add potatoes; toss to coat. Cover and cook for 12 minutes, stirring twice.
Stir potatoes; push to one side of skillet. Add the remaining 2 teaspoons oil to the other side of skillet. Arrange chicken in skillet alongside the potatoes. Cook, uncovered, for 5 minutes.
Turn chicken. Sprinkle garlic and the remaining 1/2 teaspoon dried thyme over chicken. Arrange lemon slices on top of chicken. Cover and cook for 7 to 10 minutes more or until chicken is no longer pink (170 degrees F) and potatoes are tender. If desired, sprinkle with snipped fresh thyme.
Nutrition Facts (Lemon-Thyme Roasted Chicken with Fingerlings)
Per serving: 255 kcal cal., 6 g fat (1 g sat. fat, 2 g polyunsaturated fat, 3 g monounsatured fat), 66 mg chol., 307 mg sodium, 21 g carb., 3 g fiber, 1 g sugar, 29 g pro. Percent Daily Values are based on a 2,000 calorie diet
 

Posted by: AT 02:52 am   |  Permalink   |  0 Comments  |  Email
Monday, March 07 2016

ingredients
1      recipe Basic Tart Crust dough (see recipe in tips section)
    Spring Vegetables (see recipe in tips section)
    Sliced prosciutto
1/2   cup   part-skim ricotta
3/4   cup   (2 1/2 oz) grated Parmesan
1/2   cup   heavy cream
1      clove garlic, finely minced
3      large eggs
1/2   teaspoon   kosher salt
1/2   teaspoon   ground black pepper
    Herbs for garnish
directions
Directions
Heat oven to 375 degrees F. Roll tart dough to about 3/16 inch thick and cut into pieces to fill 8 4-inch-diameter tart pans or rings. Place pans on a baking sheet and blind bake until crusts are golden brown. Set aside.
Prepare Spring Vegetables according to directions listed in the tips section. Set aside. Saute the prosciutto slices until just crisped; set aside.
In a mixing bowl whisk together the ricotta, Parmesan, cream, garlic, eggs, salt, and pepper until smooth. Divide between baked tart shells, filling each with about 1/4 cup of the mixture. Top tarts with vegetables and prosciutto, return to oven and bake until filling is set, 25 to 30 min. Cool slightly, then remove tart rings and use a spatula to slide tarts from pan bases. Serve with herbs and extra Parmesan.
Tip
Related Recipes
Spring Vegetables Recipe

Cook your choice of vegetables (you will need 3/4 lb raw veggies to fill 8 mini tarts). For asparagus, sliced onions, cauliflower, broccoli rabe, zucchini or eggplant: Toss with olive oil, kosher salt, and pepper, then roast at 375 degrees F until just tender. For mushrooms, mustard greens, peas, or scallions: Saute in olive oil until just wilted or tender.

Basic Tart Crust Recipe

NUTRITION INFORMATION

Per Serving: cal. (kcal) 370, Fat, total (g) 26, chol. (mg) 152, sat. fat (g) 14.5, carb. (g) 21, fiber (g) 2, pro. (g) 14, sodium (mg) 836, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 08:24 am   |  Permalink   |  0 Comments  |  Email
Monday, February 22 2016

This Mediterranean Chicken Pressed Picnic Sandwich caught my eye because it sounded so similar to my beloved restaurant order, and the thought of making it at home was so appealing. Not only are the flavors killer good, but you can also make this ahead. This sandwich doesn’t just hold up overnight, it improves after time to compress and marinate in the refrigerator. The headnotes to the original recipe state it best: “This sandwich turns take-along food flaws—travel time, cramped packing quarters, moist ingredients—into assets.”ingredients

1      small eggplant, cut lengthwise into 1/4-inch slices
1      small zucchini, cut lengthwise into 1/4-inch slices
1      small yellow squash, cut length-wise into 1/4-inch slices
3    tablespoons   olive oil, divided
1      large loaf ciabatta bread, halved
1/3   cup   prepared pesto
1/3   cup   prepared tapenade
2      jarred roasted red peppers, sliced
1    8 ounce package  fresh mozzarella, drained and sliced
2    tablespoons   balsamic vinegar
directions
Heat grill pan or grill to medium-high heat. Brush eggplant, zucchini, and yellow squash with 2 tablespoons olive oil, and grill 3 to 4 minutes per side, or until charred and softened. Transfer to plate.
Hollow inside of bread to make room for vegetables. Spread pesto on one side of bread. Spread tapenade on other side of bread.
Layer eggplant, zucchini, yellow squash, roasted red peppers, and mozzarella on one side of bread. Drizzle with balsamic vinegar and remaining 1 tablespoon olive oil. Season with salt and pepper. Press top and bottom of sandwich together, and wrap tightly in plastic wrap. Place on baking sheet, and weigh down with heavy skillet or two large cans. Refrigerate 2 hours or overnight. Unwrap before slicing and serving.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 426, Fat, total (g) 25, chol. (mg) 34, sat. fat (g) 8, carb. (g) 42, fiber (g) 4, sugar (g) 4, pro. (g) 15, sodium (mg) 726, Percent Daily Values are based on a 2,000 calorie diet
 

Posted by: AT 02:15 am   |  Permalink   |  0 Comments  |  Email
Wednesday, February 10 2016

Ingredients

4
teaspoons canola oil or olive oil
1
teaspoon dried thyme, crushed
1/2
teaspoon kosher salt or 1/4 teaspoon regular salt
1/4
teaspoon freshly ground black pepper
1
pound fingerling potatoes, halved lengthwise, or tiny new red or white potatoes, halved
4
small skinless, boneless chicken breast halves (1 to 1 1/4 pounds total)
2
cloves garlic, minced
1
lemon, thinly sliced
Snipped fresh thyme (optional)
Directions
In a very large skillet heat 2 teaspoons of the oil over medium heat. Stir 1/2 teaspoon of the dried thyme, the salt, and pepper into oil. Add potatoes; toss to coat. Cover and cook for 12 minutes, stirring twice.
Stir potatoes; push to one side of skillet. Add the remaining 2 teaspoons oil to the other side of skillet. Arrange chicken in skillet alongside the potatoes. Cook, uncovered, for 5 minutes.
Turn chicken. Sprinkle garlic and the remaining 1/2 teaspoon dried thyme over chicken. Arrange lemon slices on top of chicken. Cover and cook for 7 to 10 minutes more or until chicken is no longer pink (170 degrees F) and potatoes are tender. If desired, sprinkle with snipped fresh thyme.
Nutrition Facts (Lemon-Thyme Roasted Chicken with Fingerlings)
Per serving: 255 kcal cal., 6 g fat (1 g sat. fat, 2 g polyunsaturated fat, 3 g monounsatured fat), 66 mg chol., 307 mg sodium, 21 g carb., 3 g fiber, 1 g sugar, 29 g pro. Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:30 am   |  Permalink   |  0 Comments  |  Email
Saturday, February 06 2016

ingredients
1    12 ounce package  light silken tofu
2    tablespoons   reduced-fat mayonnaise
1    tablespoon   Dijon mustard
1    tablespoon   lemon juice
2      cloves garlic, minced (about 2 teaspoons)
1/2   teaspoon   onion powder
1    15 1/2ounce can  artichoke quarters in water, drained, rinsed, chopped
1    cup   frozen chopped spinach, thawed and squeezed dry
1/2   cup   grated Parmesan cheese
    Paprika for dusting
directions
Preheat oven to 400 degrees F. Puree tofu, mayonnaise, mustard, lemon juice, garlic and onion powder in blender or food processor until smooth. Transfer to bowl.
Stir artichokes, spinach and Parmesan cheese into tofu mixture. Spoon into 8-inch glass pie dish or casserole. Bake 20 minutes. Dust with paprika; serve.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 16, Fat, total (g) 1, chol. (mg) 1, carb. (g) 1, fiber (g) 1, sugar (g) 1, pro. (g) 1, sodium (mg) 56, Percent Daily Values are based on a 2,000 calorie diet
 

Posted by: AT 02:06 am   |  Permalink   |  0 Comments  |  Email
Saturday, January 23 2016

ingredients
2      egg whites
2    tablespoons   Dijon mustard
4    tablespoons   grated Parmesan cheese
1    cup   cornflake crumbs
1/2   teaspoon   salt
1/4   teaspoon   black pepper
1    pound   thin-sliced turkey cutlets
3/4   cup   bottled reduced-fat calorie blue cheese salad dressing
2    tablespoons   cider vinegar
2    packages  (8 ounces each) mixed salad (16 cups)
1    strip  bacon, cooked and crumbled
1    can  (14.5 ounces) sliced beets, drained and cut into strips
3      hard-cooked eggs, shelled and sliced
1    cup   fat-free croutons
directions
Heat oven to 450 degrees F. In a shallow dish, whisk whites and mustard. In second dish, combine cheese, cornflake crumbs, salt and pepper.
Coat cutlets with egg white mixture, then cheese mixture.
Coat a large baking sheet with nonstick cooking spray. Transfer cutlets to prepared pan; spritz cutlets with nonstick cooking spray.
Bake cutlets at 450 degrees F for 5 minutes. Flip over; bake an additional 5 minutes.
Whisk dressing and vinegar until blended. In a large salad bowl, toss lettuce, 1/2 cup of the dressing and bacon until well coated.
To serve:
Slice cutlets into thin strips. Divide salad, beets, turkey, eggs and croutons among bowls. Drizzle with extra dressing.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 285, Fat, total (g) 7, chol. (mg) 166, sat. fat (g) 2, carb. (g) 25, fiber (g) 2, pro. (g) 30, sodium (mg) 858, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:18 am   |  Permalink   |  0 Comments  |  Email
Thursday, January 21 2016

ingredients
1    12 ounce package  light silken tofu
2    tablespoons   reduced-fat mayonnaise
1    tablespoon   Dijon mustard
1    tablespoon   lemon juice
2      cloves garlic, minced (about 2 teaspoons)
1/2   teaspoon   onion powder
1    15 1/2ounce can  artichoke quarters in water, drained, rinsed, chopped
1    cup   frozen chopped spinach, thawed and squeezed dry
1/2   cup   grated Parmesan cheese
    Paprika for dusting
directions
Preheat oven to 400 degrees F. Puree tofu, mayonnaise, mustard, lemon juice, garlic and onion powder in blender or food processor until smooth. Transfer to bowl.
Stir artichokes, spinach and Parmesan cheese into tofu mixture. Spoon into 8-inch glass pie dish or casserole. Bake 20 minutes. Dust with paprika; serve.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 16, Fat, total (g) 1, chol. (mg) 1, carb. (g) 1, fiber (g) 1, sugar (g) 1, pro. (g) 1, sodium (mg) 56, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:15 am   |  Permalink   |  0 Comments  |  Email
Friday, January 08 2016

what you'll need
4 1/2  cups chicken broth
1   cup chopped onion (1 large)
1   cup sliced carrot (2 medium)
1   cup sliced celery (2 stalks)
1   teaspoon dried basil, crushed
1   teaspoon dried oregano, crushed
1/4  teaspoon ground black pepper
1   bay leaf
1 1/2  cups dried medium egg noodles
2   cups chopped cooked chicken or turkey
 Thinly sliced fresh basil leaves


step by step
1
In a 3-quart saucepan combine broth, onion, carrot, celery, basil, oregano, pepper, and bay leaf. Bring to boiling; reduce heat. Simmer, covered, for 5 minutes. 
2
Stir in noodles. Return to boiling; reduce heat. Simmer, covered, for 8 to 10 minutes or until noodles are tender but still firm and vegetables are just tender. Remove and discard bay leaf. Stir in chicken; heat through. To serve, ladle soup into bowls. Sprinkle each serving with basil.


Variation
Chicken Tortellini Soup: Prepare as above, except substitute small broccoli florets for the celery and one 9-ounce package refrigerated cheese-filled tortellini for the noodles. Add the broccoli and 1 cup sliced fresh mushrooms with the tortellini.
Variation
Parmesan-Pesto Chicken Noodle Soup: Prepare as directed, except substitute 1 small zucchini, halved lengthwise and sliced, for the celery; Italian seasoning for the basil and oregano; and dried small shell macaroni for the noodles. Add 2 cloves garlic, minced, to the broth mixture. Add the zucchini with the macaroni. Meanwhile, spread each of 4 slices Italian bread with 1 tablespoon refrigerated basil pesto; sprinkle each with 1 tablespoon finely shredded Parmesan cheese. Place bread slices, pesto sides up, on a baking sheet. Preheat broiler. Broil 3 to 4 inches from the heat about 2 minutes or until cheese melts. Serve toasted bread with soup.
While knowing how to make chicken noodle soup surely will come in handy for cold and flu season, this is a dish that you'll return to again and again no matter how you feel. With its time-tested, classic appeal and versatility, it may quickly become a staple in your cooking repertoire.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 241, Fat, total (g) 7, chol. (mg) 77, sat. fat (g) 2, carb. (g) 20, fiber (g) 3, pro. (g) 24, sodium (mg) 1190, Potassium (mg) 454, calcium (mg) 61, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:38 am   |  Permalink   |  0 Comments  |  Email
Monday, January 04 2016

ingredients
1/2   cup   whole wheat pastry flour
1    teaspoon   baking powder
1/2   teaspoon   pumpkin pie spice
1/4   teaspoon   salt
2      egg whites
1/4   cup   unsweetened almond milk
1/4   cup   canned pumpkin
1/4   cup   part-skim ricotta cheese
1    tablespoon   packed brown sugar or sugar substitute* equivalent to 1 tablespoon
1    tablespoon   olive oil
1 1/2   teaspoons   finely shredded orange peel, divided
1/2   teaspoon   vanilla
1/2   teaspoon   apple cider vinegar
1    medium  orange
2    teaspoons   honey
1/2   teaspoon   snipped fresh mint
    Nonstick cooking spray
directions
In a medium mixing bowl combine flour, baking powder, pumpkin pie spice and salt. In a second bowl, use a fork to combine the egg whites, milk, pumpkin puree, ricotta, brown sugar, olive oil, 1 teaspoon orange peel, vanilla and cider vinegar until creamy. Add pumpkin mixture to reserved flour mixture. Stir just until moistened. Cover and let stand for 10 minutes.
Meanwhile peel and section orange over a small bowl. Squeeze any remaining juice from the membranes over the segments (about 2 tablespoons). Stir in honey, mint and remaining 1/2 teaspoon of orange peel. Set aside.
Spray a griddle or heavy skillet with nonstick cooking spray. Pour about 1/4 cup batter onto a hot, lightly greased griddle or heavy skillet. Using the back of a spoon, spread batter into 3 to 4-inch pancakes. Cook over medium heat for 1 to 2 minutes on each side or until pancakes are golden brown. Turn over when surfaces are bubbly and edges are slightly dry. To serve, top with orange mixture.
Tip
*Sugar Substitute:
Choose from Sweet'N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 1 tablespoon brown sugar.

Nutrition Analysis: 276 calories, 12 g protein, 37 g carbohydrate, 10 g total fat (3 g sat. fat), 10 mg cholesterol, 5 g fiber, 14 g sugar, 101% Vitamin A, 64% Vitamin C, 572 mg sodium, 33% calcium, 11% iron, Exchanges 2 starch, .5 fruit, 1 lean meat, 1 fat Carb Choice 2.5

NUTRITION INFORMATION

Per Serving: cal. (kcal) 303, Fat, total (g) 10, chol. (mg) 10, sat. fat (g) 3, carb. (g) 43, Monounsaturated fat (g) 6, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 20, pro. (g) 12, vit. A (IU) 4907.61, vit. C (mg) 37.79, Thiamin (mg) 0.16, Riboflavin (mg) 0.28, Niacin (mg) 0.4, Pyridoxine (Vit. B6) (mg) 0.08, Folate (µg) 28.22, Cobalamin (Vit. B12) (µg) 0.12, sodium (mg) 574, Potassium (mg) 423, calcium (mg) 333.19, iron (mg) 2.16, Fruit () 0.5, Starch () 2, Other Carb () 0.5, Lean Meat () 1, Fat () 1, Carb Choice () 3, Percent Daily Values are based on a 2,000 

Posted by: AT 02:21 am   |  Permalink   |  0 Comments  |  Email
Sunday, January 03 2016

ingredients
8    ounces   fresh or frozen medium shrimp
    Nonstick cooking spray
1    14 1/2ounce can  no-salt-added diced tomatoes, drained
1    cup   sliced zucchini
1    large  red sweet pepper, chopped (1 cup)
1/2   cup   dry white wine or reduced-sodium chicken broth
2    cloves  garlic, minced
8      pitted Kalamata olives, coarsely chopped
1/4   cup   chopped fresh basil
1    tablespoon   olive oil
1 1/2   teaspoons   chopped fresh rosemary or 1/2 teaspoon dried rosemary, crushed
1/4   teaspoon   salt
4    ounces   dried acini di pepe or whole wheat acini di pepe, cooked according to package directions
2    ounces   reduced-fat feta cheese, crumbled
directions
Thaw shrimp, if frozen. Peel and devein shrimp; cover and chill until ready to use. Lightly coat an unheated 1 1/2-quart slow cooker with cooking spray. In the slow cooker combine tomatoes, zucchini, sweet pepper, wine, and garlic.
Cover and cook on low-heat setting for 4 hours or high-heat setting for 2 hours. (If no heat setting is available, cook for 3 hours.) Stir in the shrimp. If using low-heat setting, turn to high-heat setting. Cover and cook for 30 minutes more.
Stir in olives, basil, olive oil, rosemary, and salt. Place cooked pasta in a serving bowl and top with shrimp mixture. Sprinkle feta cheese evenly over all.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 302, Fat, total (g) 8, chol. (mg) 90, sat. fat (g) 2, carb. (g) 32, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 6, pro. (g) 20, vit. A (IU) 1992.2, vit. C (mg) 60.82, Thiamin (mg) 0.31, Riboflavin (mg) 0.22, Niacin (mg) 3.95, Pyridoxine (Vit. B6) (mg) 0.31, Folate (µg) 96.76, Cobalamin (Vit. B12) (µg) 0.67, sodium (mg) 572, Potassium (mg) 357, calcium (mg) 111.06, iron (mg) 3.06, Vegetables () 2, Starch () 1.5, Lean Meat () 2, Fat () 1, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 11:19 am   |  Permalink   |  0 Comments  |  Email
Monday, November 30 2015

ingredients
2    pounds   skinless, boneless chicken thighs, cut into 1-inch pieces
1      medium onion, chopped
3      cloves garlic, minced
5    teaspoons   curry powder
2    teaspoons   ground ginger
1/2   teaspoon   salt
1/4   teaspoon   ground black pepper and/or cayenne pepper
2    15 ounce can  garbanzo beans (chickpeas), rinsed and drained
2    14 1/2ounce can  diced tomatoes, undrained
1    cup   chicken broth
1      bay leaf
2    tablespoons   lime juice
1    9 ounce package  fresh spinach (optional)
    Hot cooked rice (optional)
directions
Lightly coat a 6-quart slow cooker with nonstick cooking spray or oil. Add chicken, onion, and garlic to the slow cooker. Add curry powder, ginger, salt, and pepper to the slow cooker. Toss to coat. Stir in drained beans, undrained tomatoes, broth, and bay leaf. Cover and cook on high-heat setting 4 to 5 hours or low-heat setting 8 to 10 hours.
Stir lime juice into cooked stew. Stir spinach leaves into stew and let stand 2 to 3 minutes to wilt. Serve with rice. Makes 8 (about 1-1/2 cup) servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 295, Fat, total (g) 6, chol. (mg) 94, sat. fat (g) 1, carb. (g) 32, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 7, sugar (g) 9, pro. (g) 29, vit. A (IU) 485.9, vit. C (mg) 13.58, Thiamin (mg) 0.1, Riboflavin (mg) 0.24, Niacin (mg) 6.12, Pyridoxine (Vit. B6) (mg) 0.88, Folate (µg) 84.67, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 867, Potassium (mg) 570, calcium (mg) 70.68, iron (mg) 3.24, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:40 am   |  Permalink   |  0 Comments  |  Email
Wednesday, November 11 2015

Every day across the country, home cooks hear a chorus of "what's for dinner?" as hungry family members peer into bubbling pots and sizzling pans. Let's face it: We all need easy meals to be delivered quickly to our dinner tables. There's always excited anticipation behind the question, since now that Americans have embraced cuisines from around the world, dinner can mean anything.

ingredients
1/2   cup   flour
1/4   teaspoon   salt
1/4   teaspoon   freshly ground black pepper
4      boneless pork loin cutlets (about 1 pound), pounded to 1/4-inch thickness
1    tablespoon   olive oil
1/2     lemon, cut lengthwise and sliced into 8 to 10 pieces
3/4   cup   white wine
3/4   cup   low-sodium chicken broth
1/4   cup   capers, rinsed
1    teaspoon   butter
2    cups   sugar snap peas
1    cup   curly parsley, chopped
directions
Season the flour with the salt and black pepper; dredge the pork. Heat the oil in a 12-inch nonstick skillet over medium-high heat. Add pork to skillet and sear 2 to 3 minutes on each side, until golden and no pink remains. Set aside on a plate.
Add the lemon to skillet and cook 1 minute; turn and cook 1 more minute. Add the wine, chicken broth, capers, butter, sugar snap peas and all but 1 tablespoon of the parsley. Simmer, stirring, 3 to 4 minutes, until peas are bright green and tender. Return pork to the skillet to coat with sauce. Top with reserved parsley and serve.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 415, Fat, total (g) 21, sat. fat (g) 7, carb. (g) 21, fiber (g) 3, pro. (g) 27, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:30 am   |  Permalink   |  0 Comments  |  Email
Wednesday, October 28 2015

ingredients
1    teaspoon   dried oregano, crushed
1    teaspoon   dried basil, crushed
1    teaspoon   dried parsley, crushed
1/4   teaspoon   salt
1/8   teaspoon   ground black pepper
4    8 ounces   skinless, boneless chicken breast halves
1    tablespoon   olive oil
1    14 1/2ounce can  reduced-sodium chicken broth
3    cloves  garlic, minced
1    10 ounce package  frozen chopped spinach, thawed and squeezed dry
2    cups   grape tomatoes
1 1/2   cups   cooked orzo pasta (rosamarina)
1    teaspoon   finely shredded lemon peel
2    tablespoons   lemon juice
1    tablespoon   grated Parmesan cheese
    Snipped fresh oregano
directions
In a small bowl combine dried oregano, basil, parsley, salt, and pepper. Sprinkle mixture evenly over chicken; rub in with your fingers. In a large skillet cook chicken in hot oil over medium-high heat about 6 minutes or until brown, turning once. Remove from heat.
In a 3 1/2- or 4-quart slow cooker combine chicken, broth, and garlic. Add spinach; top with tomatoes. Cover and cook on low-heat setting for 4 hours or on high-heat setting for 2 hours.
Remove chicken from cooker; cover and keep warm. Using a slotted spoon, transfer spinach and tomatoes to a large bowl; discard liquid. Stir cooked pasta, lemon peel, and lemon juice into spinach mixture. Serve chicken with pasta mixture. Garnish with cheese and fresh oregano.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 414, Fat, total (g) 10, chol. (mg) 146, sat. fat (g) 2, carb. (g) 24, Monounsaturated fat (g) 4, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 4, pro. (g) 54, vit. A (IU) 2632.4, vit. C (mg) 20.57, Thiamin (mg) 0.4, Riboflavin (mg) 0.48, Niacin (mg) 21.62, Pyridoxine (Vit. B6) (mg) 1.63, Folate (µg) 177.28, Cobalamin (Vit. B12) (µg) 0.33, sodium (mg) 595, Potassium (mg) 1242, calcium (mg) 108, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:38 am   |  Permalink   |  0 Comments  |  Email
Sunday, October 18 2015

Chicken becomes fall-off-the-bone tender when you prepare it in a slow cooker. Add a tasty vegetable sauce and pasta for one irresistible easy dinner.

ingredients
3    pounds   chicken thighs and/or drumsticks, skinned
1    tablespoon   oil
5    cups   sliced assorted fresh mushrooms, such as shiitake, button, crimini, and/or oyster
1      red onion, cut into wedges
1/2   cup   chopped carrot (1 medium)
1/4   cup   dried tomato pieces (not oil-packed)
3/4   cup   chicken broth
1/4   cup   dry white wine or chicken broth
3    tablespoons   quick-cooking tapioca, crushed
1    teaspoon   dried thyme, crushed
1/2   teaspoon   garlic salt
1/2   teaspoon   dried basil, crushed
1/4 - 1/2   teaspoon   ground black pepper
4 1/2   cups   hot cooked plain and/or spinach linguine or fettuccine, or hot cooked rice
directions
If desired, in a large skillet cook chicken pieces in hot oil until browned. Drain off fat; set chicken aside. In a 4- to 5-quart slow cooker combine mushrooms, onion, carrot, and dried tomato. Pour broth and wine over mushroom mixture in cooker. Sprinkle with tapioca, thyme, garlic salt, basil, and pepper. Add chicken pieces to cooker.
Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
Serve chicken and vegetables over hot cooked pasta; drizzle with cooking juices.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 360, Fat, total (g) 7, chol. (mg) 107, sat. fat (g) 2, carb. (g) 39, fiber (g) 3, pro. (g) 34, sodium (mg) 350, Potassium (mg) 698, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:44 am   |  Permalink   |  0 Comments  |  Email
Thursday, October 08 2015

ingredients
3    pounds   chicken thighs and/or drumsticks, skinned
1    tablespoon   oil
5    cups   sliced assorted fresh mushrooms, such as shiitake, button, crimini, and/or oyster
1      red onion, cut into wedges
1/2   cup   chopped carrot (1 medium)
1/4   cup   dried tomato pieces (not oil-packed)
3/4   cup   chicken broth
1/4   cup   dry white wine or chicken broth
3    tablespoons   quick-cooking tapioca, crushed
1    teaspoon   dried thyme, crushed
1/2   teaspoon   garlic salt
1/2   teaspoon   dried basil, crushed
1/4 - 1/2   teaspoon   ground black pepper
4 1/2   cups   hot cooked plain and/or spinach linguine or fettuccine, or hot cooked rice
directions
If desired, in a large skillet cook chicken pieces in hot oil until browned. Drain off fat; set chicken aside. In a 4- to 5-quart slow cooker combine mushrooms, onion, carrot, and dried tomato. Pour broth and wine over mushroom mixture in cooker. Sprinkle with tapioca, thyme, garlic salt, basil, and pepper. Add chicken pieces to cooker.
Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
Serve chicken and vegetables over hot cooked pasta; drizzle with cooking juices.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 360, Fat, total (g) 7, chol. (mg) 107, sat. fat (g) 2, carb. (g) 39, fiber (g) 3, pro. (g) 34, sodium (mg) 350, Potassium (mg) 698, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:44 am   |  Permalink   |  0 Comments  |  Email
Sunday, October 04 2015

Salmon meals cook quickly which means this healthy dinner will be ready in about 30 minutes.

ingredients
1    cup   salted dry roasted pistachio nuts, chopped
1/2   cup   packed brown sugar
3    tablespoons   lemon juice
1    teaspoon   dried dillweed
1    teaspoon   coarsely ground black pepper
6    6 ounces   skinless salmon fillets
1/4   cup   purchased basil pesto (optional)
directions
Preheat oven to 425 degrees F. In a small bowl combine pistachio nuts, brown sugar, lemon juice, dillweed, and pepper; set aside.
Place salmon fillets in a greased, foil-lined 15x10x1-inch baking pan. Measure thickness of fish. Spoon pistachio mixture evenly on each fillet. Gently press in place to form a crust.
Bake for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. Pass pesto to serve with fish. Makes 6 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 391, Fat, total (g) 16, chol. (mg) 88, sat. fat (g) 2, carb. (g) 25, Monounsaturated fat (g) 7, Polyunsaturated fat (g) 5, fiber (g) 2, sugar (g) 19, pro. (g) 39, vit. A (IU) 242.95, vit. C (mg) 4.13, Thiamin (mg) 0.48, Riboflavin (mg) 0.14, Niacin (mg) 12.04, Pyridoxine (Vit. B6) (mg) 0.63, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 5.18, sodium (mg) 208, Potassium (mg) 854, calcium (mg) 70.68, iron (mg) 2.7, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:38 am   |  Permalink   |  0 Comments  |  Email
Monday, September 14 2015

Make this meatless meal ahead by putting the ingredients in the slow cooker. Let it cook all day and dinner will be ready when you get home from work.

ingredients
2    teaspoons   olive oil
1    medium  onion, chopped
2    tablespoons   tomato paste
1 1/2   tablespoons   curry
1/2   teaspoon   cinnamon
1/2   teaspoon   salt
3      cloves garlic
2    teaspoons   grated ginger
1    pound   yellow split peas
6    cups   water
3/4   pound   red bliss potatoes, quartered
2    cups   frozen green peas
2    tablespoons   cream of coconut
    Chopped fresh cilantro, optional
directions
In a saucepan, heat oil on high. Add onion and cook for 3 minutes. Stir in the tomato paste, curry, cinnamon, salt, garlic, and ginger and cook for just 2 minutes.
Transfer the onion mixture to a 4-quart slow cooker. Stir in the split peas, water, and potatoes. Heat on low for 8 to 9 hours or on high for 3 to 4 hours, depending on your schedule. About 15 minutes before you're ready to serve, stir in the green peas and cream of coconut. Spoon into bowls; sprinkle on cilantro, if desired.
Tip
For Easy Cleanup:
Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 384, Fat, total (g) 5, carb. (g) 66, fiber (g) 24, pro. (g) 23, sodium (mg) 315, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:18 am   |  Permalink   |  0 Comments  |  Email
Saturday, August 15 2015

ingredients
3    tablespoons   low-sodium soy sauce
5    teaspoons   mirin
2    tablespoons   grated fresh ginger
2    tablespoons   sugar
2    cloves  garlic, minced
1    teaspoon   cornstarch
4      tuna steaks, about 4 ounces each (3/4 to 1 inch thick)
6      baby bok choy (about 1-1/2 pounds), halved lengthwise, washed and large leaves removed
directions
Combine 1/4 cup water, 2 tablespoons of the soy sauce, the mirin, ginger, sugar and garlic in a small saucepan. Bring to a boil over medium-high heat. Stir together remaining tablespoon soy sauce and cornstarch, then stir into saucepan. Cook for 3 minutes over medium heat or until thickened. Divide sauce into two separate bowls, 5 tablespoons in one bowl and 3 tablespoons in the other.
Prepare grill with medium-hot coals or heat gas grill to medium-high. Brush cut-side of bok choy with about half of the 5 tablespoons of sauce and place cut-side down on grill. Cook for 4 to 5 minutes per side, brushing often with sauce.
Meanwhile, place tuna on grill and brush with about half of the 3 tablespoons of sauce from second bowl. Cook about 4 minutes per side, constantly brushing with sauce. Remove bok choy and tuna from grill and serve immediately.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 238, Fat, total (g) 6, chol. (mg) 43, sat. fat (g) 1, carb. (g) 14, fiber (g) 2, pro. (g) 30, sodium (mg) 609, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:42 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 11 2015

ingredients
1    cup   beef broth
1/4   cup   reduced-sodium soy sauce
2    tablespoons   rice vinegar
1    tablespoon   cornstarch
1/2   teaspoon   Chinese five-spice powder
1/2   teaspoon   red pepper flakes
2    tablespoons   vegetable oil
1 1/4   pounds   lean beef flank steak, cut into 1/4-inch slices against the grain
1/4   teaspoon   salt
1/2     large onion, sliced
1      head broccoli, cut into florets (about 6 cups)
1/2   pound   thin green beans, trimmed
1    cup   shredded carrot
1/2   cup   sliced almonds
3    cups   cooked brown rice
directions
In a small bowl, whisk together broth, soy sauce, vinegar, cornstarch, five-spice powder and red pepper flakes. Set aside.
Heat 1 tbsp of the oil in a large nonstick skillet or wok. Season flank steak with salt and stir-fry for 3 minutes. Remove to a plate. Add remaining 1 tbsp oil; add onion, broccoli, green beans and carrot. Stir-fry 8 minutes or until crisp-tender. Add 1/4 cup water during last 2 minutes of cooking time and cover.
Add broth and soy sauce mixture; bring to a boil and cook 1 minute, until thickened. Stir in beef and any accumulated juices and heat through.
Sprinkle with almonds and serve immediately over cooked brown rice.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 388, Fat, total (g) 15, chol. (mg) 31, sat. fat (g) 3, carb. (g) 35, fiber (g) 6, pro. (g) 29, sodium (mg) 556, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:38 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 04 2015

ingredients
1/4   cup   refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
2    tablespoons   fat-free milk
1/2   cup   fine dry bread crumbs
1/2   teaspoon   dried oregano, crushed
1/4   teaspoon   black pepper
2    cloves  garlic, minced
1 1/2   pounds   95 percent lean ground beef
1/2   cup   crumbled reduced-fat feta cheese (2 ounces)
1/4   cup   oil-packed dried tomatoes, drained and snipped
1/4   cup   bottled pizza or pasta sauce
    Romaine leaves, julienne carrots, and cucumber slices (optional)
    Red wine vinaigrette (optional)
directions
In a large bowl combine egg product and milk; beat with a fork. Stir in bread crumbs, oregano, pepper, and garlic. Add ground beef, feta cheese, and dried tomatoes; mix well. Shape meat mixture into a 6-inch round loaf.
Tear off an 18-inch-square sheet of heavy foil. Cut into thirds. Fold each piece into thirds lengthwise. Crisscross strips and place meat loaf in center of foil strips. Bringing up strips, transfer loaf and foil to a 3 1/2- or 4-quart slow cooker (leave foil strips under loaf). Press loaf away from side of cooker. Fold strips down, leaving loaf exposed. Spread pizza sauce over loaf.
Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours.
Using foil strips, carefully lift meat loaf from cooker. Discard foil strips. If desired, combine romaine, carrots, and cucumbers; top with vinaigrette. Serve salad with meat loaf.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 238, Fat, total (g) 9, chol. (mg) 74, sat. fat (g) 4, carb. (g) 10, Monounsaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 1, pro. (g) 29, vit. A (IU) 291.54, vit. C (mg) 5.9, Thiamin (mg) 0.16, Riboflavin (mg) 0.29, Niacin (mg) 7.11, Pyridoxine (Vit. B6) (mg) 0.51, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 2.68, sodium (mg) 324, Potassium (mg) 569, calcium (mg) 80.77, iron (mg) 3.6, Starch () 0.5, Lean Meat () 4, Fat () 1, Carb Choice () 0.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:38 am   |  Permalink   |  0 Comments  |  Email
Saturday, August 01 2015

ingredients
2    tablespoons   champagne vinegar
1    teaspoon   Dijon mustard
1/8   teaspoon   plus tsp salt
1/4   teaspoon   black pepper
6    tablespoons   olive oil
2    teaspoons   chopped fresh oregano
1    teaspoon   chopped fresh thyme
6      metal skewers
1    pound   small sweet peppers (such as Pero Farms)
8    ounces   cremini mushrooms, woody stems removed and large ones cut in half
1      red onion, peeled and cut into thin wedges
    Oregano and thyme sprigs for garnish
directions
In a small bowl, whisk together vinegar, mustard, tsp of the salt and tsp of the black pepper. Gradually drizzle in oil, whisking constantly until mixture emulsifies; add oregano and thyme. Set aside.
Thread skewers, using about 4 peppers, alternating with 4 pieces of onion and 4 mushrooms, for each. Brush generously with dressing.
Heat a gas grill to mediumhigh or the coals in a charcoal grill to medium-hot. Lightly grease grates. Grill skewers for about 5 minutes, turn and brush with additional dressing. Grill for 5 additional minutes or until vegetables are crisp-tender.
Remove to a serving platter and season with remaining tsp salt and tsp pepper. Garnish with oregano and thyme sprigs.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 158, Fat, total (g) 14, chol. (mg) 0, sat. fat (g) 2, carb. (g) 8, fiber (g) 3, pro. (g) 2, sodium (mg) 172, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 01:07 pm   |  Permalink   |  0 Comments  |  Email
Monday, July 13 2015

ingredients
Roasted Garlic Polenta
1    head  garlic
1    teaspoon   olive oil
1    cup   yellow cornmeal
3/4   teaspoon   salt
Kale
2    teaspoons   olive oil
1    bunch  kale (about 1-1/4 pounds), tough stems removed, torn into bite-size pieces
1/4   teaspoon   salt
2    tablespoons   balsamic vinegar
Shrimp
1    pound   cleaned and deveined shrimp
2    tablespoons   olive oil
1/2   teaspoon   red pepper flakes
directions
Roasted Garlic Polenta:
Heat oven to 400 degrees . Slice off top 1/4 of a head of garlic, drizzle with olive oil and wrap in foil, cut-side up. Bake until tender, 45 to 55 minutes. Cool slightly. Unwrap and squeeze out cloves; set aside. Discard skins.
In saucepan, bring 4 cups of water to a boil. Slowly whisk in cornmeal. Stir until it begins to thicken, 1 minute. Reduce heat, cover and simmer 5 minutes. Add roasted garlic and salt.
Kale:
Meanwhile, heat olive oil on medium-high in a large skillet. Stir in kale; cook about 2 minutes. Add 1/2 cup water, reduce heat to medium-low, cover and cook until tender, 15 minutes. Stir in salt and vinegar. Keep warm.
Shrimp:
Toss shrimp with olive oil and red pepper flakes. Spread on a sheet tray; roast at 400 degrees for 8 to 10 minutes, or until pink, turning halfway. Serve with kale and polenta.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 425, Fat, total (g) 14, chol. (mg) 172, sat. fat (g) 2, carb. (g) 46, fiber (g) 6, pro. (g) 31, sodium (mg) 815, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 09:19 am   |  Permalink   |  0 Comments  |  Email
Saturday, June 20 2015

ingredients
1    pound   hangar or sirloin steak
1    tablespoon   red wine vinegar
2    tablespoons   olive oil
1/2   teaspoon   plus a pinch kosher salt
1/4   teaspoon   plus a pinch black pepper
1      cucumber, peeled and chopped
1    cup   low-fat plain Greek yogurt
4    tablespoons   chopped dill
1    pound   small carrots, peeled
4      small whole-wheat pita pockets, warmed and halved
directions
Combine steak, vinegar, 1 tablespoon oil, 1/2 teaspoon salt and teaspoon pepper in a large resealable plastic bag. Marinate steak 15 minutes at room temperature.
Meanwhile, in a medium bowl, stir together cucumber, yogurt and 2 tablespoons dill to make tzatziki sauce. Reserve.
Preheat the oven to 400 degrees . Toss carrots with remaining oil, salt and pepper. Roast on a foil-lined rimmed baking sheet until tender and caramelized, 15 to 20 minutes; toss with remaining dill.
Heat a grill pan or saute pan over medium-high heat. Cook steak, turning every 2 minutes, 8 to 12 minutes for medium rare, depending on thickness. Let rest on a cutting board 5 minutes before slicing thinly against the grain.
Fill pita halves with steak and tzatziki sauce; serve with carrots.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 432, Fat, total (g) 16, sat. fat (g) 4.8, carb. (g) 37, fiber (g) 7, pro. (g) 36, sodium (mg) 615, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:12 am   |  Permalink   |  0 Comments  |  Email
Saturday, May 16 2015

ingredients
1    pound   fresh or frozen striped bass fillets
2    teaspoons   olive oil
2    tablespoons   snipped fresh Italian (flat-leaf) parsley
1    tablespoon   snipped fresh basil and/or chives
2    teaspoons   finely shredded lemon peel
1    teaspoon   snipped fresh rosemary
directions
Thaw fish, if frozen. Rinse; pat dry with paper towels. Cut in 4 serving-size pieces. Brush with oil; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon black pepper. Measure thickness of fish.
For charcoal grill, place fish on greased rack of uncovered grill directly over medium coals. Grill 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with fork; carefully turn once halfway through grilling. (For gas grill, preheat. Reduce heat to medium. Place fish on greased grill rack over heat; cover. Grill as above.)
In bowl combine parsley, basil, lemon peel, and rosemary. Sprinkle on fish. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 131, Fat, total (g) 5, chol. (mg) 90, sat. fat (g) 1, carb. (g) 0, Monounsaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 0, sugar (g) 0, pro. (g) 20, vit. A (IU) 291.54, vit. C (mg) 4.13, Thiamin (mg) 0.1, Riboflavin (mg) 0.04, Niacin (mg) 2.37, Pyridoxine (Vit. B6) (mg) 0.33, Folate (µg) 12.1, Cobalamin (Vit. B12) (µg) 4.21, sodium (mg) 225, Potassium (mg) 306, calcium (mg) 20.19, iron (mg) 1.08, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:42 am   |  Permalink   |  0 Comments  |  Email
Wednesday, May 13 2015

ingredients
1    15 ounce can  tomato sauce
3    tablespoons   grated Parmesan cheese
2    tablespoons   tomato paste
3/4   teaspoon   dried oregano, crushed
1/2   teaspoon   dried basil, crushed
1/8   teaspoon   crushed red pepper
1    5 - 6 ounce package  fresh baby spinach
2    teaspoons   water
    Olive oil
1    pound   frozen pizza or bread dough, thawed
8    ounces   bulk Italian sausage, cooked and drained
1 1/2 - 2    cups   shredded mozzarella cheese (6 to 8 ounces)
    Crushed red pepper (optional)
directions
Preheat oven to 475 degrees F. In a small bowl combine tomato sauce, 2 tablespoons of the Parmesan cheese, the tomato paste, oregano, basil, and the 1/8 teaspoon crushed red pepper. Set aside.
Place spinach in a large microwave-safe bowl; sprinkle with the 2 teaspoons water. Cover with a microwave-safe plate. Microwave on 100% power (high) for 30 seconds. Continue cooking in 10-second intervals just until spinach is wilted. Let stand for 2 minutes; carefully remove plate. Transfer spinach to a sieve; press out excess liquid.
Brush a 12-inch cast-iron or other heavy oven-going skillet with oil; set aside. On a lightly floured surface, roll pizza dough into a 14-inch circle. Transfer to the prepared skillet. Roll edges to form a rim. Brush dough lightly with oil. Spread tomato sauce mixture over dough; top with sausage and spinach. Sprinkle with mozzarella cheese and the remaining 1 tablespoon Parmesan cheese.
Cook pizza in skillet over medium-high heat for 3 minutes. Place skillet in oven. Bake for 15 to 20 minutes or until crust and cheeses are lightly browned. Let stand for 5 minutes before serving. Using a spatula, slide pizza out of skillet. Cut into wedges. If desired, sprinkle with additional crushed red pepper.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 449, Fat, total (g) 23, chol. (mg) 53, sat. fat (g) 9, carb. (g) 40, Monounsaturated fat (g) 9, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 5, pro. (g) 19, vit. A (IU) 2094.22, vit. C (mg) 12.83, Thiamin (mg) 0.24, Riboflavin (mg) 0.21, Niacin (mg) 2.02, Pyridoxine (Vit. B6) (mg) 0.2, Folate (µg) 58.44, Cobalamin (Vit. B12) (µg) 1.05, sodium (mg) 1237, Potassium (mg) 378, calcium (mg) 215, iron (mg) 14.09, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:04 am   |  Permalink   |  0 Comments  |  Email
Monday, April 27 2015

ingredients
2    tablespoons   caraway seed
1/4   teaspoon   whole black pepper
1    teaspoon   finely shredded lemon peel
1/2   teaspoon   kosher salt or regular salt
1    3 - 4 pound   whole broiler-fryer chicken
2    tablespoons   lemon juice
    Lemon slices
directions
Preheat oven to 375 degree F. With a mortar and pestle, slightly crush caraway seed and whole black pepper. Or, in a blender container combine caraway seed with whole black pepper; cover and blend on high for 30 seconds. Stir in lemon peel and salt. Skewer neck skin to back; tie legs to tail. Twist wings under back. Rub caraway mixture over entire bird and under skin of breast.
Place chicken, breast side up, on a rack in a shallow pan. Insert meat thermometer into center of an inside thigh muscle. Roast, uncovered, 1-1/4 to 1-3/4 hours or until drumsticks move easily and meat is no longer pink or thermometer registers 180 degrees. Remove chicken from oven. Cover and let stand 10 minutes. Carefully drizzle lemon juice over chicken before carving. Serve with lemon slices, if desired.
Makes 6 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 223, Fat, total (g) 13, chol. (mg) 79, sat. fat (g) 3, carb. (g) 2, fiber (g) 0, pro. (g) 25, vit. A (RE) 41.21, vit. C (mg) 2.36, sodium (mg) 251, calcium (mg) 20.19, iron (mg) 1.8, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:11 am   |  Permalink   |  0 Comments  |  Email
Monday, April 20 2015


ingredients

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

directions
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.

NUTRITION INFORMATION

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

Posted by: AT 03:39 am   |  Permalink   |  0 Comments  |  Email
Saturday, April 18 2015

ingredients
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
3      eggs
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)
directions
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.
NUTRITION INFORMATION

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

Posted by: AT 03:39 am   |  Permalink   |  0 Comments  |  Email
Thursday, April 09 2015

Ingredients

3 cups water
3/4 cup farro
1 tablespoon extra-virgin olive oil
2 cups halved and thinly sliced leeks, white and light green parts only
1 bunch asparagus, trimmed and cut into 1-inch pieces
2 cloves garlic, minced
2 cups low-sodium chicken broth or “no-chicken” broth
3 tablespoons white miso (see Tip)
1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 1-inch pieces
3 tablespoons very thinly sliced fresh basil
1/4 teaspoon pepper
Preparation

Combine water and farro in a medium saucepan and bring to a boil over high heat. Reduce heat to medium-low, cover and cook until tender and chewy, about 30 minutes. Drain.
About 15 minutes after you start the farro, heat oil in a large saucepan over medium heat. Add leeks and cook, stirring often, until beginning to soften, about 2 minutes. Add asparagus and garlic; cook, stirring, until the asparagus is bright green, about 2 minutes. Add broth and miso; increase heat to high and bring to a boil. Reduce heat to medium and gently stir in salmon. Simmer for 3 minutes. Remove from heat and stir in basil and pepper.
Divide the farro among 4 deep bowls and top with the salmon stew.
Nutrition

Per serving : 407 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 66 mg Cholesterol; 40 g Carbohydrates; 37 g Protein; 5 g Fiber; 432 mg Sodium; 847 mg Potassium

2 1/2 Carbohydrate Serving

Exchanges: 2 starch, 1 1/2 vegetable, 4 lean meat, 1/2 fat

Tips & Notes

Look for mild-flavored white (sweet) miso, made with soy and rice, near tofu at well-stocked supermarkets. It will keep in the refrigerator for at least a year.

Posted by: AT 03:37 am   |  Permalink   |  0 Comments  |  Email
Tuesday, March 31 2015

ingredients
12    ounces   fresh or frozen skinless salmon fillet
    Nonstick cooking spray
1    pound   fresh asparagus, trimmed and cut into 1-inch pieces
1    medium  onion, chopped (1/2 cup)
1    tablespoon   canola oil
2    14 1/2ounce cans  reduced-sodium chicken broth
2 1/2   cups   fat-free milk
1/2   cup   flour
1/8   teaspoon   salt
1    tablespoon   snipped fresh dillweed or 1 teaspoon dried dillweed
2    cups   coarsely chopped fresh spinach
5    tablespoons   light sour cream
1    slice  rye bread, toasted and cut into 1/2-inch pieces
1/3   cup   chopped cucumber
    Fresh dill sprigs (optional)
directions
Thaw salmon, if frozen. Rinse salmon and pat dry with paper towels. Preheat oven to 450 degrees F. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray. Place salmon on one side of the pan. Measure thickness of fish. Add asparagus to the other side of the pan, spreading to an even layer. Lightly coat asparagus with cooking spray. Roast asparagus and salmon in oven, uncovered, for 4 to 6 minutes per 1/2-inch thickness of salmon or until salmon flakes easily when tested with a fork and asparagus is just tender. Using two forks, flake salmon, removing and discarding any bones.
In a 4-quart Dutch oven cook onion in hot oil over medium heat about 5 minutes or until tender but not brown, stirring occasionally. Add broth. In a medium bowl whisk together milk, flour, and salt until smooth. Add all at once to broth mixture. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more.
Add flaked salmon, asparagus pieces, and the snipped or dried dill to the soup. Cook for 1 to 2 minutes or until heated through. Stir in spinach just before serving.
To serve, ladle soup into shallow bowls. Top each serving with a spoonful of sour cream and sprinkle with rye bread cubes, chopped cucumber, and, if desired, fresh dill sprigs.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 318, Fat, total (g) 14, chol. (mg) 44, sat. fat (g) 3, carb. (g) 25, Monosaturated fat (g) 5, Polyunsaturated fat (g) 4, Trans fatty acid (g) 0, fiber (g) 2, sugar (g) 9, pro. (g) 24, vit. A (IU) 1797.84, vit. C (mg) 10.63, Thiamin (mg) 0.42, Riboflavin (mg) 0.54, Niacin (mg) 9.08, Pyridoxine (Vit. B6) (mg) 0.59, Folate (µg) 108.86, Cobalamin (Vit. B12) (µg) 2.93, sodium (mg) 603, Potassium (mg) 695, calcium (mg) 212.03, iron (mg) 2.52, Vegetables () 1, Starch () 1, Medium-Fat Meat () 2.5, Carb Choice () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Wednesday, March 25 2015

ingredients
8      skinless, boneless chicken thighs
3    slices  bacon, coarsely chopped
1/2   cup   chicken broth
1    pound   asparagus spears, trimmed
1      small yellow summer squash, halved crosswise and cut in 1/2-inch strips
4      green onions, cut in 2-inch pieces
directions
Sprinkle chicken with salt and pepper. In 12-inch skillet cook chicken and bacon over medium-high heat 12 minutes, turning to brown evenly. Carefully add broth; cover and cook 3 to 5 minutes more or until chicken is tender and no longer pink (180 degrees F).
Meanwhile, in microwave-safe 2-quart dish combine asparagus, squash, and 2 Tbsp. water. Sprinkle salt and pepper. Cover with vented plastic wrap. Cook on 100% power (high) 3 to 5 minutes, until vegetables are crisp-tender, stirring once. Transfer to plates. Drizzle cooking liquid; top with chicken, bacon, and onions. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 320, Fat, total (g) 18, chol. (mg) 134, sat. fat (g) 6, carb. (g) 5, Monosaturated fat (g) 7, Polyunsaturated fat (g) 3, fiber (g) 2, sugar (g) 2, pro. (g) 32, vit. A (IU) 728.85, vit. C (mg) 7.68, Thiamin (mg) 0.28, Riboflavin (mg) 0.42, Niacin (mg) 10.66, Pyridoxine (Vit. B6) (mg) 0.61, Folate (µg) 60.48, Cobalamin (Vit. B12) (µg) 0.67, sodium (mg) 626, Potassium (mg) 581, calcium (mg) 50.48, iron (mg) 3.24, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 09:58 am   |  Permalink   |  0 Comments  |  Email
Thursday, March 19 2015

ingredients
2    cups   dried bow tie or other shape pasta (8 ounces)
4    cups   fresh broccoli and/or cauliflower florets
2    cups   chopped leftover cooked chicken, turkey, pork, beef, or vegetables
1    14 1/2ounce can  diced tomatoes with basil, garlic, and oregano, undrained
1/4   cup   purchased dried tomato pesto
    Finely shredded Parmesan cheese (optional)
directions
In a 4-quart Dutch oven cook pasta following package directions, adding the broccoli the last 3 minutes of cooking. Drain. Return to hot pan.
Stir chicken, undrained tomatoes, and pesto into pasta. Cook just until heated through, stirring occasionally. If desired, sprinkle with Parmesan cheese. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 326, Fat, total (g) 10, chol. (mg) 64, sat. fat (g) 2, carb. (g) 31, Monosaturated fat (g) 2, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 10, pro. (g) 28, vit. A (IU) 1749.25, vit. C (mg) 0.87, Thiamin (mg) 0.28, Riboflavin (mg) 0.31, Niacin (mg) 8.29, Pyridoxine (Vit. B6) (mg) 0.53, Folate (µg) 104.83, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 711, Potassium (mg) 499, calcium (mg) 151.45, iron (mg) 3.78, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Tuesday, March 10 2015

ingredients
1    cup   chopped onion (1 large)
1/2   cup   bias-sliced carrot (1 medium)
1/2   cup   sliced celery (1 stalk)
2    cups   sliced fresh mushrooms
1    15 ounce can  red beans, rinsed and drained
1    14 1/2ounce can  stewed tomatoes
1    10 ounce package  frozen whole kernel corn
1/2   cup   regular barley (not quick-cooking)
2    teaspoons   dried Italian seasoning, crushed
1/4   teaspoon   ground black pepper
3      cloves garlic, minced
5    cups   vegetable or chicken broth
directions
In a 3-1/2- to 5-quart slow cooker toss together onion, carrot, and celery. Add mushrooms, red beans, undrained tomatoes, frozen corn, barley, Italian seasoning, pepper, and garlic. Pour broth over mushroom mixture in cooker.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 228, Fat, total (g) 2, chol. (mg) 0, sat. fat (g) 0, carb. (g) 47, Monosaturated fat (g) 0, Polyunsaturated fat (g) 0, fiber (g) 8, sugar (g) 10, pro. (g) 9, vit. A (IU) 2186.56, vit. C (mg) 8.27, Thiamin (mg) 0.12, Riboflavin (mg) 0.21, Niacin (mg) 2.96, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 36.29, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 1212, Potassium (mg) 354, calcium (mg) 60.58, iron (mg) 2.88, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Saturday, February 21 2015

ingredients
1 1/2   cups   lightly packed fresh cilantro sprigs or basil leaves
1/3   cup   walnuts
3    tablespoons   olive oil
3    tablespoons   lime juice
1    teaspoon   bottled minced garlic (2 cloves)
1/4   teaspoon   salt
4      turkey breast tenderloins (about 2 pounds total)
    Lime or lemon wedges (optional)
directions
For pesto, in blender or food processor combine cilantro, walnuts, oil, lime juice, garlic, and salt. Cover and blend or process until nearly smooth. Set aside.
Split each turkey tenderloin in half horizontally. Sprinkle lightly with salt and black pepper.
Place turkey on the rack of an uncovered grill directly over medium coals. Grill for 7 minutes. Turn turkey; brush lightly with pesto. Grill for 5 to 8 minutes more or until turkey is tender and no longer pink (170 degree F). Serve turkey with remaining pesto. If desired, serve with lime wedges to squeeze over turkey. Makes 8 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 213, Fat, total (g) 10, chol. (mg) 68, sat. fat (g) 2, carb. (g) 2, fiber (g) 1, pro. (g) 28, sodium (mg) 134, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Friday, February 06 2015

ingredients
1    box (12oz)  Ronzoni Healthy Harvest whole grain linguine
1    small  sweet red pepper, thinly sliced
1    cup   shredded carrots
1    cup   sliced cucumber
1/4   cup   almond butter
1    tablespoon   canola oil
2    tablespoons   rice vinegar
1    tablespoon   honey
3/4   teaspoon   salt
1/2   teaspoon   sesame oil
1/4   teaspoon   pepper
    Sliced almonds (optional)
directions
Bring a large pot of salted water to a boil. Cook linguine according to package directions, about 10 minutes. Drain and rinse under cold water until cool. Toss with sweet red pepper, carrots and cucumber.
In a separate bowl, whisk together almond butter and canola oil until smooth. Whisk in vinegar, honey, salt, sesame oil and pepper. Pour over linguine and mix well. Serve at room temperature or chilled. Garnish with sliced almonds, if desired.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 223, Fat, total (g) 7, chol. (mg) 0, sat. fat (g) 1, carb. (g) 37, fiber (g) 6, pro. (g) 8, sodium (mg) 275, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Thursday, February 05 2015

ingredients
10    cups   reduced-sodium chicken broth
3      medium carrots, diced
1      large stalk celery, diced
3    tablespoons   minced fresh ginger
6      cloves garlic, minced
4    ounces   whole-wheat egg noodles, (3 cups)
4    cups   shredded cooked skinless chicken breast, (about 1 pound; see Tip)
3    tablespoons   chopped fresh dill
1    tablespoon   lemon juice, or to taste
directions
Bring broth to a boil in a Dutch oven. Add carrots, celery, ginger and garlic; cook, uncovered, over medium heat until vegetables are just tender, about 20 minutes.
Add noodles and chicken; simmer until the noodles are just tender, 8 to 10 minutes. Stir in dill and lemon juice.
Tips:
Tip: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 267, Fat, total (g) 4, chol. (mg) 90, sat. fat (g) 2, carb. (g) 18, Monosaturated fat (g) 1, fiber (g) 2, pro. (g) 38, vit. A (IU) 5053.38, sodium (mg) 329, Potassium (mg) 330, Vegetables () 1, Starch () 1, Lean Meat () 4, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Tuesday, January 20 2015

ingredients
2      russet potatoes, (about 1 pound), scrubbed, halved lengthwise and cut into 1/2-inch spears
2    tablespoons   extra-virgin olive oil
1      large red bell pepper, quartered, seeded and cut into eight 1/2-inch wedges
1      large white onion, peeled and cut into 1/4-inch wedges
1/2   teaspoon   salt, divided
    Freshly ground pepper, to taste
2    tablespoons   coarsely chopped fresh flat-leaf parsley
2    teaspoons   coarsely chopped lemon zest
1    teaspoon   dried oregano
1      clove garlic, crushed
1 1/2   pounds   halibut fillet, (about 3/4 inch thick), skin removed, cut into 4 portions
    Lemon wedges
directions
Preheat oven to 400 degrees F. Place potatoes in a large roasting pan or on a large rimmed baking sheet; drizzle with oil and turn to coat evenly. Add bell pepper and onion. Season with 1/4 teaspoon salt and pepper.
Roast the vegetables, turning the potatoes once or twice and moving the pepper and onion pieces around so they brown evenly, until the potatoes are starting to brown and are almost tender, about 35 minutes.
While the vegetables are roasting, finely chop parsley, lemon zest, oregano and garlic together to make gremolata. Season halibut with remaining 1/4 teaspoon salt and pepper, then sprinkle with 2 teaspoons gremolata.
Remove the pan from the oven. Increase oven temperature to 450 degrees. Push the vegetables to the sides of the pan and place the halibut in the center. Spoon some of the onions and peppers over the halibut. Arrange the potatoes around the edges, turning the browned sides up.
Roast until the vegetables are browned and tender and the halibut is opaque in the center, 10 to 15 minutes more, depending on the thickness of the fish. Sprinkle the remaining gremolata on top. Arrange the halibut and vegetables on a platter or individual plates. Serve with lemon wedges.
Tips:
How to Skin a Fish Fillet
You can ask to have the skin removed from a piece of salmon or halibut fillet at the fish counter, but it is also easy to do it yourself. Place the fillet, skin-side down, on a cutting board. Use a thin sharp knife to cut between skin and flesh at the tip. Grasp the skin with your free hand and ease the knife carefully between skin and flesh, keeping the knife pointed slightly toward the skin, until skin is removed.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 363, Fat, total (g) 10, chol. (mg) 53, sat. fat (g) 1, carb. (g) 31, Monosaturated fat (g) 5, fiber (g) 3, pro. (g) 39, vit. A (IU) 2915.41, vit. C (mg) 112.19, sodium (mg) 392, Potassium (mg) 1432, iron (mg) 2.7, Vegetables () 2, Starch () 1, Lean Meat () 5, Fat () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  Email
Thursday, January 15 2015

ingredients
5 1/4   cups   vegetable broth, or reduced-sodium chicken broth
4    1/4inch thick slices  fresh ginger, peeled
2      cloves garlic, crushed and peeled
2    teaspoons   canola oil
1 3/4   cups   shiitake mushrooms, stemmed, wiped clean and sliced (4 ounces)
1/4   teaspoon   crushed red pepper, or to taste
1      small bok choy, cut into 1/2-inch pieces, stems and greens separated
3 1/2   ounces   Chinese wheat noodles, or rice sticks (see Ingredient note)
1    14 ounce package  firm tofu, drained, patted dry and cut into 1/2-inch cubes
1    cup   grated carrots, (2 large)
4 - 6    teaspoons   rice vinegar
2    teaspoons   reduced-sodium soy sauce
1    teaspoon   toasted sesame oil
1/4   cup   chopped scallions, for garnish
directions
Combine broth, ginger and garlic in a Dutch oven; bring to a simmer. Simmer, partially covered, over medium-low heat for 15 minutes. Discard the ginger and garlic.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add mushrooms and crushed red pepper; cook, stirring often, until tender, 3 to 5 minutes. Add bok choy stems; cook, stirring often, until tender, 3 to 4 minutes.
Add the mushroom mixture to the broth. Add noodles, reduce heat to medium-low and simmer for 3 minutes. Add bok choy greens and tofu; simmer until heated through, about 2 minutes. Stir in carrots, vinegar to taste, soy sauce and sesame oil. Serve garnished with scallions.
Tip:
Ingredient Note: Chinese wheat noodles and rice sticks (dried rice noodles) are quick-cooking and can be found in the Asian-food section of your supermarket.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 230, Fat, total (g) 7, sat. fat (g) 1, carb. (g) 26, Monosaturated fat (g) 1, fiber (g) 5, pro. (g) 11, vit. A (IU) 6316.73, vit. C (mg) 29.52, sodium (mg) 707, Potassium (mg) 344, calcium (mg) 201.94, Vegetables () 2.5, Starch () 1, Lean Meat () 1, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Friday, January 09 2015

ingredients
1 1/4   pounds   skinless, boneless chicken thighs
1      red sweet pepper, chopped
1      yellow sweet pepper, chopped
1      small onion, sliced
1      fresh jalapeno chile pepper, seeded and finely chopped
2      cloves garlic, minced
1    cup   low-sodium chicken broth
1/2   cup   golden raisins
1/2   cup   shredded coconut
3    tablespoons   curry powder
1    teaspoon   salt
1/4   teaspoon   ground cinnamon
1/4   teaspoon   cayenne pepper (optional)
1/2   cup   unsweetened coconut milk
1    tablespoon   cornstarch
    Hot cooked rice
3/4   cup   lightly salted cashews, coarsely chopped
directions
In 3-1/2- to 4-quart slow cooker combine chicken, peppers, onion, jalapeno, garlic, broth, raisins, coconut, curry powder, salt, cinnamon, and cayenne. Cover; cook on low-heat setting for 8-1/2 to 9 hours or on high-heat setting for 4 to 4-1/2 hours. In small bowl stir coconut milk and cornstarch until smooth. Stir into chicken mixture. If cooking on low-heat setting, turn to high-heat setting. Cover; cook 15 to 20 minutes more or until slightly thickened. Serve over rice. Sprinkle with nuts. Makes 4 servings.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 489, Fat, total (g) 23, chol. (mg) 118, sat. fat (g) 8, carb. (g) 39, Monosaturated fat (g) 9, Polyunsaturated fat (g) 4, fiber (g) 6, sugar (g) 18, pro. (g) 35, vit. A (IU) 1166.17, vit. C (mg) 126.36, sodium (mg) 868, calcium (mg) 80.77, iron (mg) 5.76, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Sunday, January 04 2015

ingredients
12 ounces hot Italian turkey sausage links, removed from casings
2 teaspoons canola oil
1 large onion, diced
4 cloves garlic, minced
1 teaspoon Cajun seasoning
2 tablespoons all-purpose flour
4 cups chopped tomatoes
4 cups reduced-sodium chicken broth
2 1/2 cups frozen chopped okra
3/4 cup instant brown rice
1 bunch scallions, trimmed and sliced (optional)
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directions
1. 
Cook sausage in a Dutch oven over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Transfer to a medium bowl lined with paper towels.
2. 
Return the pan to medium-high heat and add oil. Add onion and cook, stirring often, until translucent, about 2 minutes. Add garlic and Cajun seasoning and cook, stirring often, until fragrant, about 30 seconds. Add flour and cook, stirring to coat the vegetables, until the flour browns, about 1 minute. Add tomatoes and cook, stirring occasionally, until they begin to release their juices, about 2 minutes. Stir in broth, cover, increase heat to high and bring to a boil.
3. 
Return the sausage to the pan, along with okra and rice; reduce the heat to a simmer. Cook until the okra is heated through and the rice is tender, about 10 minutes. Serve sprinkled with sliced scallions, if using.
Tips:
1. 
Ingredient Note: Cajun seasoning is a spice blend that usually includes cayenne and black pepper, salt, thyme, garlic and onion powder and paprika. Look for it in the spice section of the supermarket.
2. 
MAKE AHEAD TIP: Cover and refrigerate for up to 3 days or freeze for up to 3 months.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 168, Fat, total (g) 6, chol. (mg) 25, sat. fat (g) 2, carb. (g) 18, Monosaturated fat (g) 1, fiber (g) 3, pro. (g) 11, vit. A (IU) 728.85, vit. C (mg) 29.52, sodium (mg) 631, Potassium (mg) 448, Vegetables () 1.5, Starch () 1, Lean Meat () 2, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 08:44 am   |  Permalink   |  0 Comments  |  Email
Sunday, December 28 2014

ingredients
Filling
3    teaspoons   canola oil, divided
1    cup   frozen pearl onions, thawed
1    cup   peeled baby carrots
10    ounces   cremini mushrooms, halved
2 1/2   cups   reduced-sodium chicken broth, divided
1/4   cup   cornstarch
2 1/2   cups   diced cooked chicken, or turkey
1    cup   frozen peas, thawed
1/4   cup   reduced-fat sour cream
1/4   teaspoon   salt
    Freshly ground pepper, to taste
Biscuit topping
3/4   cup   whole-wheat pastry flour, (see Ingredient Note)
3/4   cup   all-purpose flour
2    teaspoons   sugar
1 1/4   teaspoons   baking powder
1/2   teaspoon   baking soda
1/2   teaspoon   salt
1    teaspoon   dried thyme
1 1/2   tablespoons   cold butter, cut into small pieces
1    cup   nonfat buttermilk, (see Tip)
1    tablespoon   canola oil
directions
To prepare filling: Heat 1 teaspoon oil in a large skillet or Dutch oven over medium-high heat. Add onions and carrots; cook, stirring, until golden brown and tender, about 7 minutes. Transfer to a bowl. Heat the remaining 2 teaspoons oil in the pan over medium-high heat. Add mushrooms and cook, stirring often, until browned and their liquid has evaporated, 5 to 7 minutes. Return the onions and carrots to the pan. Add 2 cups broth and bring to a boil; reduce heat to a simmer. Mix cornstarch with the remaining 1/2 cup broth; add to the pan and cook, stirring, until the sauce thickens. Stir in chicken (or turkey), peas, sour cream, salt and pepper. Transfer the filling to a 2-quart baking dish.
To prepare biscuit topping & bake potpie: Preheat oven to 400 degrees F. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda, salt and thyme in a large bowl. Using your fingertips or 2 knives, cut butter into the dry ingredients until crumbly. Add buttermilk and oil; stir until just combined. Drop the dough onto the filling in 6 even portions. Set the baking dish on a baking sheet.
Bake the potpie until the topping is golden and the filling is bubbling, 30 to 35 minutes. Let cool for 10 minutes before serving.
Tips:
Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.
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.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 403, Fat, total (g) 12, chol. (mg) 64, sat. fat (g) 4, carb. (g) 46, Monosaturated fat (g) 4, fiber (g) 4, pro. (g) 29, vit. A (IU) 3401.32, sodium (mg) 667, Potassium (mg) 427, Vegetables () 1, Starch () 2, Lean Meat () 3, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Monday, December 22 2014

ingredients
1    20 ounce package  frozen cheese ravioli, or tortellini (4 cups)
6    teaspoons   extra-virgin olive oil, divided
4      cloves garlic, minced
1/4   teaspoon   salt
1/8 - 1/4   teaspoon   crushed red pepper
1    16 ounce bag  frozen chopped or whole-leaf spinach
1/2   cup   water
1/4   cup   freshly grated Parmesan cheese
directions
Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.
Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes. Divide among 4 bowls, top with the pasta and drizzle 1 teaspoon of the remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 277, Fat, total (g) 13, chol. (mg) 25, sat. fat (g) 4, carb. (g) 28, Monosaturated fat (g) 7, fiber (g) 6, pro. (g) 14, vit. A (IU) 13119.36, vit. C (mg) 29.52, sodium (mg) 654, Potassium (mg) 706, calcium (mg) 353.39, Vegetables () 1, Starch () 1.5, Fat () 2.5, Percent Daily Values are based on a 2,000 calorie die

Posted by: AT 03:01 am   |  Permalink   |  0 Comments  |  Email
Friday, December 12 2014

ingredients
12    ounces   90%-lean ground beef
1      large onion, finely diced
2    cups   finely chopped cremini mushrooms, (about 4 ounces)
5      plum tomatoes, diced
2    tablespoons   all-purpose flour
1/2   cup   water
1/4   cup   cider vinegar
1/4   cup   chili sauce, such as Heinz
1/4   cup   ketchup
8      whole-wheat hamburger buns, toasted if desired
directions
Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes.
Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes. Serve warm on buns.
Tip:
MAKE AHEAD TIP: The filling will keep in the freezer for up to 1 month.
NUTRITION INFORMATION

Per Serving: cal. (kcal) 233, Fat, total (g) 6, chol. (mg) 28, sat. fat (g) 2, carb. (g) 31, Monosaturated fat (g) 2, fiber (g) 5, pro. (g) 14, vit. C (mg) 8.86, sodium (mg) 436, Potassium (mg) 504, Starch () 2, Lean Meat () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:07 am   |  Permalink   |  0 Comments  |  Email
Tuesday, December 02 2014
ingredients
 
  • 1    tablespoon   olive oil
  • 1/2   cup   finely chopped onion (1 medium)
  • 1/3   cup   finely chopped red sweet pepper
  • 3    cloves  garlic, minced
  • 3    12 ounce package  apple-Chardonnay, sun-dried tomato, spicy jalapeno, and/or other cooked chicken sausage links, cut diagonally into 3/4-inch slices
  • 2/3   cup   chili sauce
  • 2/3   cup   apple jelly
  • 2    tablespoons   soy sauce
  • 2    teaspoons   grated fresh ginger or 1/2 teaspoon ground ginger
  • 1/4   teaspoon   crushed red pepper
  • 2    teaspoons   cornstarch
  • 2    teaspoons   cold water
 
directions
In a large saucepan heat oil over medium heat. Add onion, sweet pepper, and garlic; cook and stir for about 3 minutes or until vegetables are tender.
Place onion mixture and sausage slices in a 3-1/2- or 4-quart slow cooker. In a small bowl stir together chili sauce, jelly, soy sauce, ginger, and crushed red pepper; pour over mixture in slow cooker.
Cover and cook on low-heat setting for 3 to 4 hours or on high-heat setting for 1-1/2 to 2 hours.
Set cooker on high-heat setting. In a small bowl combine cornstarch and the cold water. Stir cornstarch mixture into mixture in slow cooker. Cover and cook for about 15 minutes more or until thickened. Serve immediately or keep warm, covered, on warm setting or low-heat setting for up to 2 hours. Serve with skewers or decorative toothpicks.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 125, Fat, total (g) 3, chol. (mg) 47, sat. fat (g) 1, carb. (g) 12, Monosaturated fat (g) 1, Polyunsaturated fat (g) 0, Trans fatty acid (g) 0, fiber (g) 1, pro. (g) 12, sodium (mg) 65, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 03:03 am   |  Permalink   |  0 Comments  |  Email
Saturday, November 22 2014


ingredients

2    tablespoons   extra-virgin olive oil
2      large carrots, finely chopped
1      large onion, diced
2    tablespoons   minced garlic
1    teaspoon   chopped fresh rosemary
2    14 ounce cans  vegetable broth
2      medium zucchini, diced
9    ounce (about 2 cups)  fresh or frozen tortellini, preferably spinach-&-cheese
4      plum tomatoes, diced
2    tablespoons   red-wine vinegar

directions
Heat oil in a Dutch oven over medium heat. Add carrots and onion; stir, cover and cook, stirring occasionally, until the onion is soft and just beginning to brown, 6 to 7 minutes. Stir in garlic and rosemary and cook, stirring often, until fragrant, about 1 minute.
Stir in broth and zucchini; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the zucchini is beginning to soften, about 3 minutes. Add tortellini and tomatoes and simmer until the tortellini are plump and the tomatoes are beginning to break down, 6 to 10 minutes. Stir vinegar into the hot soup just before serving.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 203, Fat, total (g) 8, chol. (mg) 10, sat. fat (g) 2, carb. (g) 28, Monosaturated fat (g) 4, fiber (g) 4, pro. (g) 7, vit. A (IU) 3887.22, vit. C (mg) 20.67, sodium (mg) 386, Potassium (mg) 400, Vegetables () 2, Starch () 1, Fat () 1.5, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 03:03 am   |  Permalink   |  0 Comments  |  Email
Sunday, November 09 2014
ingredients
 
  • 1    tablespoon   canola oil
  • 2    pounds   flat, first-cut brisket, (see Note), trimmed
  • 3      medium onions, sliced
  • 6      allspice berries, or pinch of ground allspice
  • 2    teaspoons   chopped fresh thyme, or 3/4 teaspoon dried
  • 1    teaspoon   sweet paprika
  • 1/2   teaspoon   salt
  • 1/2   teaspoon   freshly ground pepper
  • 2      bay leaves
  • 1    cup   dry vermouth, or dry white wine
  • 3    cups   reduced-sodium beef broth
  • 4      medium carrots, peeled
  • 3      medium parsnips, peeled and cored (see Tip)
  • 1      medium rutabaga, (about 3/4 pound), peeled (see Tip)
  • 1    teaspoon   Dijon mustard
  • 2    teaspoons   arrowroot, or 1 tablespoon cornstarch
  • 1 - 2    tablespoons   water
 
directions
Preheat oven to 325 degrees F. Heat oil in a Dutch oven over medium-high heat. Add brisket and cook until browned, 3 to 5 minutes per side. Transfer to a large plate and set aside.
 
 
Add onions to the pot; cook, stirring frequently, until softened, about 2 minutes. Stir in allspice, thyme, paprika, salt, pepper and bay leaves, then pour in vermouth (or wine). Bring to a boil. Cook for 3 minutes.
 
 
Stir in broth and return the brisket to the pot along with any accumulated juices. Bring to a simmer. Cover, place in the oven and bake for 1 1/2 hours. Meanwhile, cut carrots, parsnips and rutabaga into 2-by-1/2-inch sticks.
 
 
Transfer brisket to a plate. Using a slotted spoon, remove and discard bay leaves and allspice berries (if using). Stir mustard into the sauce. Add the carrots, parsnips and rutabaga. Return the brisket to the pot; cover and bake for 1 hour more.
 
 
Test vegetables and brisket for tenderness by piercing with the tip of a sharp knife. As they get done, transfer to a cutting board or platter, cover with foil and set aside. If necessary, continue to cook, testing for doneness every 20 minutes. Total cooking time for the brisket may range from 2 1/2 to 5 hours, depending on the particular piece of meat.
 
 
Skim fat from the sauce. Place the pot over high heat and bring to a boil. Cook for 5 minutes, stirring occasionally, to reduce and intensify flavors. Dissolve arrowroot in 1 tablespoon water (or cornstarch in 2 tablespoons water); add to the simmering sauce and cook, stirring constantly, just until thickened, about 10 seconds.
 
 
Slice the brisket thinly against the grain and arrange slices on a serving platter. Using a slotted spoon, mound the vegetables around the brisket. Spoon half the sauce over the meat and vegetables; pass remaining sauce separately.
 
 
Tips:
 
Note: Brisket cuts are notoriously fatty. But the flat, first-cut section is a far better choice for healthy eating than the fattier point cut. Don't worry about a first-cut's being tough--there's enough juice in this melange of root vegetables to keep the meat moist, no matter how lean it is.
 
 
Tips: Prep parsnips by peeling and removing the fibrous, woody core.
 
 
To peel a rutabaga, cut off one end to create a flat surface to keep it steady. Cut off the skin with your knife, following the contour of the bulb. Or use a vegetable peeler and peel around the bulb at least three times to ensure all the fibrous skin has been removed.
 
 

 
nutrition information
Per Serving: cal. (kcal) 385, Fat, total (g) 11, chol. (mg) 78, sat. fat (g) 3, carb. (g) 22, Monosaturated fat (g) 5, fiber (g) 5, pro. (g) 41, vit. A (IU) 5344.92, vit. C (mg) 20.67, sodium (mg) 279, Potassium (mg) 850, iron (mg) 4.5, Vegetables () 1, Starch () 0.5, Lean Meat () 4, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 03:09 am   |  Permalink   |  0 Comments  |  Email
Monday, October 27 2014
ingredients
 
  • 3    cups   water
  • 1/4   cup   lemon juice
  • 15      fresh baby artichokes
  • 9      dried lasagna noodles
  • 3    tablespoons   olive oil
  • 1/2   cup   pine nuts
  • 4    cloves  garlic, minced
  • 1    15 ounce carton  ricotta cheese
  • 1    cup   finely shredded Parmesan cheese (4 oz.)
  • 1    cup   snipped fresh basil
  • 1      egg
  • 3/4   teaspoon   salt
  • 1    cup   vegetable or chicken broth
  • 1/4   cup   all-purpose flour
  • 2    cups   half-and-half or light cream
  • 1    cup   shredded mozzarella cheese (4 oz.)
 
directions
In a large bowl, combine the water and lemon juice; set aside. Cut off the base of each artichoke. Snap off outer leaves until you reach leaves that are yellow at the bottom. Cut off the top third of artichokes; quarter artichokes. Immediately place artichokes in water mixture to keep them from browning. Drain artichokes.
 
 
Meanwhile, preheat oven to 350 degrees F. Cook noodles according to package directions; drain. Rinse with cold water; drain again. In a large saucepan, heat 2 tablespoons of the oil over medium heat. Add artichokes, pine nuts, and half of the garlic. Cook for 8 to 10 minutes or until artichokes are tender, stirring frequently. Transfer to the large bowl. Stir in ricotta cheese, 1/2 cup of the Parmesan cheese, 1/2 cup of the basil, the egg, and salt.
 
 
For sauce:
 
In a small bowl or glass measure, combine broth and flour. In the large saucepan, heat the remaining 1 tablespoon oil over medium heat. Add the remaining garlic; cook and stir until garlic is tender but not brown. Stir in flour mixture and half-and-half. Cook and stir until mixture is thickened and bubbly. Remove from heat. Stir in the remaining 1/2 cup basil.
 
 
In a small bowl, combine mozzarella cheese and the remaining 1/2 cup Parmesan cheese.
 
 
To assemble, spread about 1 cup of the sauce over the bottom of an ungreased 3-quart shallow baking dish. Layer three of the cooked noodles in the dish. Spread with one-third of the artichoke mixture and one-third of the remaining sauce. Sprinkle with 1/2 cup of the mozzarella mixture. Repeat layering noodles, artichoke mixture, sauce, and mozzarella mixture two more times.
 
 
Bake, uncovered, for 35 to 40 minutes until edges are bubbly and top is lightly browned. Let stand for 15 minutes before serving. Makes 12 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 337, Fat, total (g) 20, chol. (mg) 57, sat. fat (g) 9, carb. (g) 25, Monosaturated fat (g) 8, Polyunsaturated fat (g) 2, fiber (g) 3, sugar (g) 1, pro. (g) 17, sodium (mg) 482, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:27 am   |  Permalink   |  0 Comments  |  Email
Sunday, October 26 2014
Linguine with Escarole & Shrimp Recipe

Ingredients

  • 8 ounces whole-wheat linguine
  • 4 teaspoons extra-virgin olive oil, divided
  • 1 pound peeled and deveined raw shrimp, (16-20 per pound)
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper, plus more to taste
  • 2 tablespoons minced garlic
  • 1/2 cup white wine
  • 1 pint grape or cherry tomatoes, halved
  • 16 cups thinly sliced escarole, (2-3 heads) or chard leaves
  • 1/4 cup clam juice, or water (see Shopping Tip)
  • 1 teaspoon cornstarch
  • 1 tablespoon lemon juice
  • 6 lemon wedges, for garnish

Preparation

  1. Bring a large pot of water to a boil. Cook linguine until just tender, 8 to 10 minutes or according to package directions.
  2. Meanwhile, heat 3 teaspoons oil in a large skillet over medium heat. Add shrimp, 1/4 teaspoon salt and 1/4 teaspoon pepper and cook until pink and curled, 3 to 4 minutes. Transfer to a plate.
  3. Add garlic and the remaining 1 teaspoon oil to the pan and cook, stirring, until fragrant, about 15 seconds. Add wine and cook until reduced by half, 2 to 3 minutes. Stir in tomatoes. Add escarole (or chard) in handfuls, stirring until it wilts before adding more; cook, stirring occasionally, until the greens are tender, 5 to 6 minutes. Whisk clam juice (or water) and cornstarch in a small bowl then add to the pan; simmer until slightly thickened, about 2 minutes. Return the shrimp and any accumulated juices to the pan, add lemon juice, the remaining 1/2 teaspoon salt and pepper and cook until heated through, about 1 minute.
  4. Drain the linguine and return it to the pot. Add the sauce; toss to coat. Serve with lemon wedges.

Nutrition

Per serving : 271 Calories; 5 g Fat; 1 g Sat; 3 g Mono; 112 mg Cholesterol; 37 g Carbohydrates; 20 g Protein; 10 g Fiber; 502 mg Sodium; 751 mg Potassium

2 Carbohydrate Serving

Exchanges: 2 starch, 1 vegetable, 2 lean meat

Tips & Notes

  • Shopping Tip: Some bottled clam juices are very high in sodium, so salt the recipe accordingly. We like the Bar Harbor brand (120 mg sodium per 2-ounce serving). Look for it with the canned fish or in the seafood department of your supermarket.
Posted by: AT 04:22 am   |  Permalink   |  0 Comments  |  Email
Tuesday, October 21 2014
Tomatillo Chicken Soup Recipe
ingredients
 
  • 6      medium tomatillos, husks removed and rinsed
  • 1 1/2   pounds   skinless, boneless chicken breast halves
  • 1    32 ounce box  chicken broth
  • 1      medium green sweet pepper, chopped
  • 1/2   cup   chopped red onion
  • 1      stalk celery, chopped
  • 1    4 ounce can  diced green chiles
  • 2    tablespoons   snipped fresh cilantro
  • 1      fresh jalapeno pepper, seeded and minced*
  • 1    tablespoon   ground cumin
  • 1    tablespoon   lime juice
  • 2    teaspoons   chili powder
  • 2      cloves garlic, minced
  • 1    teaspoon   salt
  • 1    teaspoon   ground black pepper
  •     Topper such as sour cream, chopped green onion, chopped red sweet pepper, sliced jalapeno peppers, snipped fresh cilantro, and/or tortilla chips (optional)
 
directions
Chop three tomatillos. Place remaining tomatillos in blender. Cover; blend until smooth. In a 3-1/2- or 4-quart slow cooker combine pureed and chopped tomatillos, chicken, broth, sweet pepper, onion, celery, chiles, cilantro, jalapeno, cumin, lime juice, chili powder, garlic, salt and black pepper.
 
 
Cover; cook on low for 6 to 7 hours or high for 3 to 3-1/2 hours. Remove chicken; let stand until cool enough to handle. Shred chicken; return to soup in slow-cooker. If desired, serve topped with sour cream, additional chopped red sweet pepper or jalapeno peppers, snipped cilantro, and/or tortilla chips. Makes 4 to 6 servings.
 
 
 
Note
  • * Because hot chile peppers, such as jalapenos, contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
nutrition information
Per Serving: cal. (kcal) 247, Fat, total (g) 4, chol. (mg) 101, sat. fat (g) 1, carb. (g) 10, Monosaturated fat (g) 1, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 4, pro. (g) 42, vit. A (IU) 874.62, vit. C (mg) 41.92, Thiamin (mg) 0.16, Riboflavin (mg) 0.24, Niacin (mg) 0.22, Pyridoxine (Vit. B6) (mg) 1.17, Folate (µg) 24.19, Cobalamin (Vit. B12) (µg) 0.67, sodium (mg) 1708, Potassium (mg) 694, calcium (mg) 80.77, iron (mg) 2.16, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 04:49 am   |  Permalink   |  0 Comments  |  Email
Monday, October 20 2014
Butternut Squash Casserole Recipe
ingredients
 
  • 1/2     butternut squash, peeled and cut into 1/2-inch cubes (2 cups)
  • 2    teaspoons   olive oil
  • 1/4   teaspoon   salt
  • 1/2   pound   whole-wheat elbows
  • 2    tablespoons   butter
  • 2    tablespoons   flour
  • 1 1/2   cups   reduced-fat milk
  • 1 3/4   cups   low-fat white cheddar cheese, shredded and divided
 
directions
Preheat oven to 375 degrees F. Toss squash with oil and salt on a foil-lined tray. Bake for 20 minutes or until tender, set aside.
 
 
Cook pasta for 2 minutes less than package directions call for; drain and place in a bowl with squash. Meanwhile, melt butter over low heat. Whisk in flour; cook for 2 minutes.
 
 
Slowly whisk in milk. Bring mixture to a boil, then simmer. Cook 3 minutes, stirring occasionally. Add 1 1/2 cups cheese; stir until melted. Stir cheese sauce in pasta and squash.
 
 
Spoon into 6 greased, individual ramekins. Sprinkle on remaining cheese. Bake 10 minutes.
 
 

 
nutrition information
Per Serving: cal. (kcal) 306, Fat, total (g) 10, chol. (mg) 23, sat. fat (g) 5, carb. (g) 39, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 6, pro. (g) 18, vit. A (IU) 5274.55, vit. C (mg) 9.92, Thiamin (mg) 0.28, Riboflavin (mg) 0.28, Niacin (mg) 2.73, Pyridoxine (Vit. B6) (mg) 0.2, Folate (µg) 46.34, Cobalamin (Vit. B12) (µg) 0.52, sodium (mg) 400, Potassium (mg) 360, calcium (mg) 272, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 03:31 am   |  Permalink   |  0 Comments  |  Email
Sunday, October 12 2014
Shrimp Gumbo Recipe
ingredients
 
  • 1/2   pound   andouille or Cajun sausage, coarsely chopped
  • 1      medium onion, chopped
  • 1      green sweet pepper, diced
  • 1    14 1/2ounce can  whole tomatoes in juice, chopped
  • 1 1/4   cups   water
  • 1/2   cup   long-grain rice
  • 1 1/2   teaspoons   minced garlic
  • 1    teaspoon   Cajun or Creole seasoning
  • 1    pound   medium shelled and deveined shrimp
 
directions
Heat a Dutch oven over high heat. Add sausage, onion and pepper; cook 5 minutes, until onion begins to brown. Add tomatoes, water, rice, garlic and Cajun seasoning; stir until combined. Bring to a boil; reduce heat and simmer, covered, 15 minutes, until rice is tender.
 
 
Stir in shrimp. Return to a boil; reduce heat and simmer, covered, 2 to 3 minutes more, until shrimp turn opaque.
 
 

 
nutrition information
Per Serving: cal. (kcal) 400, Fat, total (g) 18, chol. (mg) 178, sat. fat (g) 6, carb. (g) 30, fiber (g) 2, pro. (g) 29, sodium (mg) 1178, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 04:02 am   |  Permalink   |  0 Comments  |  Email
Thursday, September 18 2014
Fennel & Pear Chicken Thigh Recipe
ingredients
 
  • 1      medium fennel bulb, trimmed and cut into 1/2-inch-thick wedges
  • 2    6 - 7 ounce jar (drained weight)  sliced mushrooms, drained
  • 1/2   cup   coarsely snipped dried pears
  • 2    tablespoons   quick-cooking tapioca, finely ground
  • 2 1/2   pounds   skinless, boneless chicken thighs
  • 3/4   teaspoon   salt
  • 1/2   teaspoon   dried thyme, crushed
  • 1/2   teaspoon   cracked black pepper
  • 1    cup   pear nectar or apple juice
  •     Hot cooked couscous or rice
  •     Fennel tops (optional)
 
directions
In a 3-1/2- or 4-quart slow cooker, combine sliced fennel, mushrooms, and dried pears. Sprinkle with tapioca. Add chicken thighs; sprinkle with salt, thyme, and pepper. Pour pear nectar over mixture in cooker.
 
 
Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.
 
 
Serve chicken mixture with hot cooked couscous. If desired, garnish with fennel tops. Makes 6 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 407, Fat, total (g) 7, chol. (mg) 157, sat. fat (g) 2, carb. (g) 41, fiber (g) 4, pro. (g) 42, 
Posted by: AT 04:37 am   |  Permalink   |  0 Comments  |  Email
Wednesday, September 17 2014
Tomato Gratin Recipe
ingredients
 
  • 4    slices  whole-grain bread, torn into quarters
  • 1    tablespoon   minced garlic
  • 1    tablespoon   extra-virgin olive oil
  • 1/3   cup   finely shredded Pecorino Romano, or Parmesan cheese
  • 4      medium tomatoes, sliced
  • 1/4   cup   chopped fresh basil
  • 1/2   teaspoon   freshly ground pepper
  • 1/4   teaspoon   salt
 
directions
Preheat oven to 450 degrees F. Coat a shallow 2-quart baking dish with nonstick spray.
 
 
Place bread in a food processor and pulse until coarse crumbs form. Add garlic, oil and cheese; pulse to combine. Spread the seasoned breadcrumbs on a baking sheet and bake until beginning to brown, about 5 minutes.
 
 
Meanwhile, layer tomato slices in the prepared baking dish, sprinkling each layer with basil, pepper and salt. Bake the tomatoes for 10 minutes; sprinkle with the toasted breadcrumbs, and bake for 10 minutes more. Serve immediately.
 
 

 
nutrition information
Per Serving: cal. (kcal) 128, Fat, total (g) 4, chol. (mg) 4, sat. fat (g) 1, carb. (g) 17, Monosaturated fat (g) 2, fiber (g) 2, pro. (g) 5, vit. A (IU) 971.8, vit. C (mg) 11.81, sodium (mg) 303, Potassium (mg) 255, Vegetables () 1, Starch () 1, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 04:38 am   |  Permalink   |  0 Comments  |  Email
Tuesday, September 16 2014
Vietnamese Chicken Recipe
ingredients
 
  • 4      medium skinless, boneless chicken breast halves (about 1 pound total)
  • 2    teaspoons   toasted sesame oil
  • 1/2   teaspoon   crushed red pepper
  • 2    tablespoons   sugar
  • 2    tablespoons   peanut butter
  • 2    tablespoons   soy sauce
  • 1    tablespoon   cooking oil
  • 1      clove garlic, minced
  • 4      French-style rolls, split
  • 1/4   cup   radish sprouts
  • 1/2   cup   packaged shredded broccoli (broccoli slaw mix)
  • 1/4   cup   chopped peanuts (optional)
 
directions
Rinse chicken; pat dry. Combine sesame oil and crushed red pepper; brush over chicken.
 
 
Grill chicken on the lightly greased rack of an uncovered grill directly over medium heat for 12 to 15 minutes or until tender and no longer pink, turning once.
 
 
Meanwhile, for sauce, in a small saucepan,* stir together sugar, peanut butter, soy sauce, oil, garlic, and 2 tablespoons water. Heat on grill rack until sugar is dissolved, stirring frequently. For the last 1 minute of grilling, place split rolls on the grill rack to toast.
 
 
To serve, place cooked chicken breasts on bottom halves of rolls; spoon on sauce and top with radish sprouts, broccoli, peanuts (if desired), and roll tops. Makes 4 servings.
 
 
 
Note
  • * The heat from the grill will blacken the outside of the saucepan, so use an old one or a small cast-iron skillet.
nutrition information
Per Serving: cal. (kcal) 360, Fat, total (g) 14, chol. (mg) 59, sat. fat (g) 3, carb. (g) 29, fiber (g) 1, pro. (g) 28, vit. A (RE) 31, vit. C (mg) 8, sodium (mg) 852, calcium (mg) 40, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 04:22 am   |  Permalink   |  0 Comments  |  Email
Friday, September 05 2014
Sizzling Salmon Recipe
ingredients
 
  • 1    pound   fresh or frozen salmon fillets with skin
  • 2    tablespoons   snipped fresh Italian (flat leaf) parsley
  • 2    teaspoons   finely shredded lemon peel
  • 1/4   teaspoon   coarsely ground black pepper
  • 1    pound   fresh asparagus spears, trimmed and cut into 2-inch pieces
  • 1    teaspoon   olive oil
  • 1/8   teaspoon   salt
  • 1      clove garlic, minced
  •     Lemon wedges
 
directions
That fish, if frozen. Line a large shallow roasting pan with foil and place pan in a cold oven; heat oven to 450 degrees F. Meanwhile, in a small bowl combine parsley, lemon peel, and pepper. Remove half of the parsley mixture and set aside. Cut salmon into 4 portions. Rub remaining half of mixture over skinless tops of salmon portions.
 
 
In a medium bowl combine asparagus, olive oil, and salt. Remove roasting pan from oven. Place fish portions, skin side down in the pan. Place asparagus in a single layer in the pan around the fish. Return pan to oven. Roast for 14 to 16 minutes or until fish flakes easily when tested with a fork and asparagus is crisp-tender.
 
 
Add minced garlic to reserved parsley mixture. Sprinkle over cooked fish. Cut fish into 4 portions and serve with asparagus and lemon wedges.
 
 

 
nutrition information
Per Serving: cal. (kcal) 272, Fat, total (g) 16, chol. (mg) 62, sat. fat (g) 4, carb. (g) 6, Monosaturated fat (g) 5, Polyunsaturated fat (g) 5, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 3, pro. (g) 26, vit. A (IU) 1020.4, vit. C (mg) 24.21, Thiamin (mg) 0.4, Riboflavin (mg) 0.35, Niacin (mg) 10.86, Pyridoxine (Vit. B6) (mg) 0.84, Folate (µg) 92.73, Cobalamin (Vit. B12) (µg) 2.99, sodium (mg) 144, Potassium (mg) 677, calcium (mg) 50.48, iron (mg) 3.06, Vegetables () 1, Lean Meat () 3.5, Fat () 2, Carb Choice () 0.5, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 05:46 am   |  Permalink   |  0 Comments  |  Email
Saturday, August 23 2014
Greek Shrimp Salad
ingredients
 
  • 3    tablespoons   lemon juice
  • 3    tablespoons   olive oil
  • 1    teaspoon   prepared mustard
  • 1    teaspoon   fresh oregano, chopped
  • 1/8   teaspoon   salt
  • 1/8   teaspoon   black pepper
  • 1    cup   bulgur wheat
  • 1/2   pound   plum tomatoes, chopped
  • 1/2     cucumber, peeled and chopped
  • 1/4   cup   flat-leaf parsley, chopped
  • 1/4   cup   fresh mint, chopped
  • 1    pound   cooked, peeled shrimp
  • 1/2     head iceberg lettuce, shredded
  • 1/2     large red onion, sliced
  • 12      pitted black olives, chopped
  • 2    ounces   reduced-fat feta cheese (about 1/2 cup), crumbled
 
directions
In a small bowl, whisk together lemon juice, olive oil, mustard, oregano, salt and black pepper. Set aside.
 
 
Place bulgur in a large bowl. Stir in 2 cups boiling water. Cover with plastic and allow to stand for 5 minutes. Stir in tomatoes, cucumber, parsley, mint and 2 tablespoons of lemon dressing. Cover and refrigerate 1 hour.
 
 
Toss the shrimp with 1 tablespoon of dressing and set aside.
 
 
In a large bowl, toss together lettuce, onion, olives and remaining dressing. Equally divide among 4 dinner plates. Top each serving with bulgur, shrimp and feta.
 
 

 
nutrition information
Per Serving: cal. (kcal) 410, Fat, total (g) 17, chol. (mg) 172, sat. fat (g) 3, carb. (g) 38, fiber (g) 8, pro. (g) 28, sodium (mg) 692, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:09 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 19 2014
Smoked Salmon & Melon Salad
ingredients
 
  • 1/3   cup   mint leaves, coarsely chopped
  • 1    teaspoon   finely shredded lemon peel
  • 1/4   teaspoon   cracked black pepper
  • 1/2   of a  cantaloupe, peeled and cut in thin wedges (about 2 cups)
  • 2    cups   thinly sliced fennel
  • 2    cups   blueberries or seedless red grapes
  • 8    ounces   smoked salmon, skin and bones removed, coarsely broken
  • 1/2   of a  honeydew melon, cut in cubes and/or balls (about 2 cups)
Yogurt-Cardamom Dressing
 
  • 1    6 ounce carton  plain lowfat yogurt
  • 1/4   cup   olive oil
  • 2    tablespoons   lemon juice
  • 1    tablespoon   honey
  • 1    clove  garlic, minced
  • 1/2   teaspoon   ground cardamom or ground nutmeg
  • 1/2   teaspoon   cracked black pepper
  • 1/4   teaspoon   salt
 
 
directions
Prepare Yogurt-Cardamom Dressing; set aside.
 
 
In small bowl combine mint, lemon peel, and pepper; set aside. In a trifle dish or straight-sided glass serving bowl place cantaloupe, fennel, blueberries, salmon, and honeydew. Sprinkle with mint mixture. Serve with Yogurt-Cardamom Dressing. Makes 6 servngs.
 
 
Yogurt-Cardamom Dressing
In small bowl combine yogurt, olive oil, lemon juice, honey, garlic, ground cardamon or ground nutmeg, cracked black pepper, and salt.
 
 


 
nutrition information
Per Serving: cal. (kcal) 239, Fat, total (g) 12, chol. (mg) 10, sat. fat (g) 2, carb. (g) 26, Monosaturated fat (g) 7, Polyunsaturated fat (g) 1, fiber (g) 3, sugar (g) 20, pro. (g) 10, vit. A (IU) 1603, vit. C (mg) 45, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 3, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 40, Cobalamin (Vit. B12) (µg) 1, sodium (mg) 452, Potassium (mg) 623, calcium (mg) 91, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:42 am   |  Permalink   |  0 Comments  |  Email
Monday, August 18 2014
Pineapple Chicken Dinner
ingredients
 
  • 1      medium red onion, halved lengthwise and sliced
  • 2    teaspoons   vegetable oil
  • 3/4   cup   thin, bite-size strips zucchini
  • 3/4   cup   trimmed fresh pea pods, tips and strings removed
  • 2    teaspoons   vegetable oil
  • 2      skinless, boneless chicken breast halves (12 ounces total), cut into thin bite-size strips
  • 1    cup   fresh pineapple cubes
  • 3    tablespoons   bottled stir-fry sauce
  •     Brown rice (optional)
  •     Fresh pineapple wedges (optional)
 
directions
In a wok or large skillet, heat 2 teaspoons of the oil over medium-high heat. Stir-fry red onion in hot oil for 2 minutes. Add zucchini and pea pods. Stir-fry for 2 minutes more. Remove mixture from wok.
 
 
Add the remaining 2 teaspoons oil to hot wok. Add chicken. Stir-fry for 2 to 3 minutes or until chicken is tender and no longer pink. Return onion mixture to wok. Add pineapple and stir-fry sauce. Cook and stir about 1 minute or until heated through. If desired, serve over brown rice with fresh pineapple wedges.
 
 
 
Variation
  • For an easy substitute, switch the chicken for thinly sliced boneless pork or peeled, deveined medium shrimp.
Note
  • Bottled stir-fry sauce is a handy time-saver. We especially like Kikkoman's preservative-free version flavored with ginger and sesame oil, but any brand will work well in this dish.
nutrition information
Per Serving: cal. (kcal) 188, Fat, total (g) 7, chol. (mg) 54, sat. fat (g) 1, carb. (g) 12, Monosaturated fat (g) 1, Polyunsaturated fat (g) 3, Trans fatty acid (g) 0, fiber (g) 1, sugar (g) 8, pro. (g) 19, vit. A (IU) 219.16, vit. C (mg) 31.9, Thiamin (mg) 0.12, Riboflavin (mg) 0.13, Niacin (mg) 9.25, Pyridoxine (Vit. B6) (mg) 0.76, Folate (µg) 24.23, Cobalamin (Vit. B12) (µg) 0.17, sodium (mg) 492, Potassium (mg) 465, calcium (mg) 22, iron (mg) 0.79, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:21 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 12 2014
Linguine & Fresh Tomato Meal
ingredients
 
  • 10    ounces   dried linguini
  • 3    tablespoons   olive oil
  • 6    cloves  garlic, minced or 1 Tbsp. bottled minced garlic
  • 2      English muffins, split
  • 3/4   cup   fresh basil, chopped
  • 1    pint   small tomatoes, halved
  • 1/2   cup   chicken broth or pasta water
  • 1    teaspoon   sugar
  • 1/2   cup   halved, pitted kalamata olives (optional)
  •     Grated Parmesan cheese; fresh basil (optional)
 
directions
Heat broiler. Cook pasta according to package directions. Drain, set aside.
 
 
Meanwhile, in bowl combine 1 tablespoon of the oil and about one-third of the minced garlic; brush on cut sides of muffins. Place muffins on baking sheet. Broil, 3 to 4 inches from broiler, for 2 to 3 minutes, until golden. Sprinkle 1 tablespoon of the chopped basil; set aside.
 
 
In large saucepan heat remaining oil over medium-high. Add remaining garlic, basil, and the tomatoes. Cook 2 minutes; add broth and sugar. Cook 3 to 4 minutes, until tomatoes soften. Season with salt and pepper. Stir in pasta and olives; heat through. Sprinkle cheese and basil.
 
 
Serve toasted muffins with pasta. Top with Parmesan and basil. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 450, Fat, total (g) 12, chol. (mg) 1, sat. fat (g) 2, carb. (g) 72, Monosaturated fat (g) 8, Polyunsaturated fat (g) 2, fiber (g) 3, sugar (g) 7, pro. (g) 12, vit. A (IU) 1068.98, vit. C (mg) 14.17, Thiamin (mg) 0.82, Riboflavin (mg) 0.43, Niacin (mg) 5.72, Pyridoxine (Vit. B6) (mg) 0.16, Folate (µg) 189.5, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 403, Potassium (mg) 291, calcium (mg) 50.48, iron (mg) 3.6, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:53 am   |  Permalink   |  0 Comments  |  Email
Sunday, August 10 2014
Carrot Smoothie
ingredients
 
  • 1    cup   sliced carrots
  • 1/2   teaspoon   finely shredded orange peel
  • 1    cup   orange juice
  • 1 1/2   cups   ice cubes
  •     Orange peel curls (optional)
 
directions
In a covered small saucepan, cook carrots in a small amount of boiling water about 15 minutes or until very tender. Drain well. Cool.
 
 
Place drained carrots in a blender. Add finely shredded orange peel and orange juice. Cover and blend until smooth. Add ice cubes; cover and blend until smooth. Pour into glasses. If desired, garnish with orange peel curls. Makes 3 (5-ounce) servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 55, Fat, total (g) 0, chol. (mg) 0, sat. fat (g) 0, carb. (g) 13, fiber (g) 1, pro. (g) 1, sodium (mg) 16, Vegetables () 0.5, Fruit () 0.5, Carb Choice () 1, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 08:41 am   |  Permalink   |  0 Comments  |  Email
Saturday, August 09 2014
Blue Ribbon Corn Relish
ingredients
 
  • 16 - 20      fresh ears of corn
  • 2    cups   water
  • 3    cups   chopped celery (6 stalks)
  • 1 1/2   cups   chopped red sweet pepper (2)
  • 1 1/2   cups   chopped green sweet pepper (2)
  • 1    cup   chopped onion (2 medium)
  • 2 1/2   cups   vinegar
  • 1 3/4   cups   sugar
  • 4    teaspoons   dry mustard
  • 2    teaspoons   pickling salt
  • 2    teaspoons   celery seeds
  • 1    teaspoon   ground turmeric
  • 3    tablespoons   cornstarch
  • 2    tablespoons   water
 
directions
Remove husks and silks from corn; cut corn from cobs (do not scrape cobs). Measure 8 cups of corn. In an 8- to 10-quart stainless-steel, enamel, or nonstick heavy kettle or pot combine corn and the 2 cups water. Bring to boiling; reduce heat. Simmer, covered, for 4 to 5 minutes or until corn is nearly tender; drain.
 
 
In the same kettle, combine cooked corn, celery, red and green sweet pepper, and onion. Stir in vinegar, sugar, mustard, pickling salt, celery seeds, and turmeric. Bring to boiling. Boil gently, uncovered, for 5 minutes, stirring occasionally. Stir together cornstarch and the 2 tablespoons water; add to corn mixture. Cook and stir until slightly thickened and bubbly; cook and stir for 2 minutes more.
 
 
Ladle hot relish into hot, clean half-pint or pint canning jars, leaving a 1/2-inch headspace. Wipe jar rims; adjust lids. Process filled jars in a boiling-water canner for 15 minutes (start timing when water returns to boil). Remove the jars from canner; cool on wire racks.
 
 
 
Variation
  • Cumin-Poblano Corn Relish: Use 1 1/2 cups chopped poblano peppers in place of the 1 1/2 cups chopped green sweet pepper. Reduce vinegar to 2 cups and add 1/2 cup lime juice. Omit celery seeds and turmeric and replace with 1 tablespoon ground cumin.
Variation
  • Apple Corn Chutney: Reduce corn to 6 cups and add 2 cups chopped granny smith apples with the celery, sweet peppers and onion. Omit celery seeds and turmeric; replace with 2 teaspoons caraway seeds.
Variation
  • Corn Olive Relish: Add 1 cup coarsely chopped pitted green olives and 1 cup coarsely chopped pitted black olives with the celery, sweet peppers, and onion.
nutrition information
Per Serving: cal. (kcal) 39, carb. (g) 9, fiber (g) 1, sugar (g) 5, pro. (g) 1, vit. A (IU) 146, vit. C (mg) 6, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 0, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 12, sodium (mg) 55, Potassium (mg) 80, iron (mg) 0, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:18 am   |  Permalink   |  0 Comments  |  Email
Tuesday, August 05 2014
Black Bean Chipotle Burger Meal
ingredients
 
  • 2    15 ounce can  black beans, rinsed and drained
  • 1    14 ounce can  whole kernel corn, drained
  • 2    cups   corn chips, finely crushed (about 1 cup crushed)
  • 1    cup   cooked brown rice
  • 1/2   cup   finely chopped red onion
  • 1/2   cup   bottled chunky salsa
  • 2 - 3    teaspoons   finely chopped canned chipotle peppers in adobo sauce
  • 1    teaspoon   ground cumin
  • 2    cloves  garlic, minced
  • 2    tablespoons   olive oil
  • 8      tostada shells, heated according to package directions
  •     Bottled chunky salsa
  •     Thinly sliced radishes
  •     Finely shredded green cabbage
  •     Fresh cilantro leaves
  •     Crumbled queso fresco cheese
  •     Avocado slices
 
directions
In a large bowl mash half the beans with a potato masher or pastry blender until well mashed. Add remaining beans, corn, corn chips, rice, onion, the 1/2 cup salsa, the chipotle peppers, cumin, and garlic.
 
 
Shape mixture into eight 4-inch patties, about 3/4-inch thick. Place patties on a tray; cover and chill at least 1 hour before grilling.
 
 
Brush both sides of patties with olive oil; place patties on a grill pan. For a charcoal grill, place grill pan on the grill rack directly over medium coals for 8 to 10 minutes or until browned, turning once. (For a gas grill, preheat grill. Reduce heat to medium. Add patties on grill pan to grill rack, cover and grill as above.)
 
 
Serve burgers on tostada shells. Top with additional salsa, the radishes, cabbage, cilantro, cheese, and avocado. Makes 8 servings.
 
 
 
Tip
  • Patties can be prepared as above through step 2 and frozen for 3 to 4 hours until firm. Place patties in an airtight freezer container and freeze up to 1 month. To serve, brush frozen patties with oil and grill as above for 8 to 10 minutes or until browned, turning once.
nutrition information
Per Serving: cal. (kcal) 347, Fat, total (g) 15, chol. (mg) 0, sat. fat (g) 2, carb. (g) 46, Monosaturated fat (g) 6, Polyunsaturated fat (g) 2, fiber (g) 11, sugar (g) 5, pro. (g) 14, vit. A (IU) 242.95, vit. C (mg) 14.76, Thiamin (mg) 0.15, Riboflavin (mg) 0.22, Niacin (mg) 1.18, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 44.35, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 699, Potassium (mg) 566, calcium (mg) 212.03, iron (mg) 2.88, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 11:39 am   |  Permalink   |  0 Comments  |  Email
Monday, August 04 2014
Vegetarian Lasagna Meal
ingredients
White Sauce
  • 2    tablespoons   unsalted butter
  • 2    tablespoons   all-purpose flour
  • 2 3/4   cups   low-fat (1 per cent) milk
  • 1/2   teaspoon   salt
  • 1/8   teaspoon   ground nutmeg
Lasagna
 
  • 2    tablespoons   olive oil
  • 1      large onion, finely chopped
  • 2      large cloves garlic, finely chopped
  • 1      carrot, finely chopped
  • 1      large sweet red pepper, cored, seeded, finely chopped
  • 1    pound   zucchini, coarsely chopped
  • 1    cup   sliced mushrooms (about 3 ounces)
  • 1    28 ounce can  tomatoes, drained and chopped
  • 1/4   cup   cured black olives, pitted and finely chopped
  • 1/4   teaspoon   salt
  • 1/8   teaspoon   pepper
  • 1    cup   packed fresh basil leaves, finely chopped
  • 9      lasagna noodles
  • 8    ounces   part-skim mozzarella cheese, shredded
  • 8    ounces   provolone cheese, shredded
  • 1/2   cup   grated Parmesan cheese
 
directions
Prepare white sauce:
 
Melt butter in medium-size saucepan over medium-low heat. Whisk in the flour until well blended. Cook, stirring, for 3 minutes. Gradually whisk in the milk. Whisk in the salt. Heat to boiling over medium heat. Reduce the heat to low; simmer, whisking often, for about 30 minutes or until the sauce is thick. Stir in the nutmeg; cover the surface directly with plastic wrap and set aside.
 
 
 
Heat 2 teaspoons of the oil in a large skillet over medium heat. Add the onion, garlic and carrot; saute for 3 minutes. Remove the vegetables to a medium-size bowl. Carefully wipe out the skillet.
 
 
Heat 2 teaspoons of the oil in the same skillet over medium heat. Add the sweet red pepper; saute for 3 minutes. Remove the red pepper to the bowl with the onion mixture. Wipe out the skillet again.
 
 
Heat the remaining 2 teaspoons of oil in the skillet. Add the zucchini; saute for 5 minutes. Add the mushrooms; saute for 3 minutes. Add all the vegetables in the bowl back into the skillet. Add the tomatoes, olives, salt and pepper. Bring to boiling. Cover the skillet; lower the heat and simmer the mixture for 15 minutes to blend the flavors. Stir in the basil.
 
 
Heat the oven to 375 degrees F. Lightly grease a 13 x 9 x 2-inch baking dish.
 
 
Cook the noodles in a pot of boiling water following the package directions. Drain the noodles. Combine the mozzarella, provolone and 1/4 cup of the Parmesan cheese in a medium-size bowl.
 
 
To assemble:
 
Spread 1/2 cup of the vegetables over bottom of the prepared baking dish. Lay 3 noodles lengthwise over the vegetables in the dish. Spread half of the remaining vegetables over the noodles. Spread one-third of white sauce over the vegetables. Sprinkle with half of the mozzarella cheese mixture. Top with 3 more noodles. Spread remaining vegetables over the top. Spread half of the remaining white sauce over the vegetables. Sprinkle with the remaining mozzarella cheese mixture. Top with the 3 remaining noodles. Spread the remaining white sauce over the top. Sprinkle with remaining grated Parmesan cheese.
 
 
Bake in 375 degree F oven for 30 minutes or until the top is golden brown. Let the lasagna stand for at least 10 minutes before cutting into portions and serving. Makes 9 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 403, Fat, total (g) 21, chol. (mg) 45, sat. fat (g) 11, carb. (g) 31, fiber (g) 3, pro. (g) 23, sodium (mg) 839, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:45 am   |  Permalink   |  0 Comments  |  Email
Thursday, July 31 2014
Salmon Salad Sandwich Dinner
ingredients
 
  • 4      sandwich rolls
  • 1/2   cup   ranch-style salad dressing
  • 2    6 ounce can  skinless, boneless salmon
  • 2    small  tomatoes
  • 1/2     cucumber
  • 1    cup   coarsely shredded carrots (2) or shredded, peeled jicama (1/4 jicama)
 
directions
Split sandwich rolls. Lightly spread sliced rolls with some of the salad dressing. Drain salmon. Place salmon in bowl and flake with a fork. Add remaining salad dressing to salmon; mix to combine.
 
 
Thinly slice tomatoes and cucumber. Layer tomato slices on bottom halves of sandwich rolls. Top with salmon mixture, cucumber slices, shredded carrots or jicama, and roll tops.
 
 

 
nutrition information
Per Serving: cal. (kcal) 575, Fat, total (g) 25, chol. (mg) 64, sat. fat (g) 4, carb. (g) 57, Monosaturated fat (g) 2, Polyunsaturated fat (g) 11, fiber (g) 4, sugar (g) 12, pro. (g) 32, vit. A (IU) 5199, vit. C (mg) 10, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 12, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 105, Cobalamin (Vit. B12) (µg) 4, sodium (mg) 1094, Potassium (mg) 624, calcium (mg) 131, iron (mg) 4, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 11:31 am   |  Permalink   |  0 Comments  |  Email
Tuesday, July 29 2014
Spice Rubbed Salmon Meal
ingredients
 
  • 2    teaspoons   chili powder
  • 1    teaspoon   ground cumin
  • 1    teaspoon   packed brown sugar
  • 4    5 ounces   skinless salmon fillets
  • 1      small cabbage, cut in 6 wedges
  • 2 - 3    tablespoons   cooking oil
  • 1      large carrot
  •     Orange wedges
 
directions
In small bowl mix chili powder, cumin, brown sugar, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Rub spice mixture on salmon. Brush cabbage wedges with 1 tablespoon of the oil.
 
 
On charcoal grill, place salmon and cabbage on greased rack of uncovered grill, directly over medium coals. Grill salmon 4 to 6 minutes for each half-inch of thickness or until it flakes when tested with a fork, turning once halfway through cooking time. Grill cabbage 6 to 8 minutes, turning once.
 
 
Meanwhile, peel carrot and cut in wide strips. Remove fish and cabbage from grill. Coarsely cut cabbage; combine with carrot and 1 to 2 tablespoons remaining oil. Season with salt and pepper. Serve with oranges. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 380, Fat, total (g) 23, chol. (mg) 84, sat. fat (g) 4, carb. (g) 14, Monosaturated fat (g) 7, Polyunsaturated fat (g) 10, fiber (g) 5, sugar (g) 8, pro. (g) 31, vit. A (IU) 3110, vit. C (mg) 72, Thiamin (mg) 1, Riboflavin (mg) 0, Niacin (mg) 11, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 117, Cobalamin (Vit. B12) (µg) 4, sodium (mg) 284, Potassium (mg) 894, calcium (mg) 101, iron (mg) 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:30 am   |  Permalink   |  0 Comments  |  Email
Sunday, July 27 2014
Fast-Fried Noodle Meal
ingredients
 
  • 5    ounces   Chinese noodles (chuka soba)
  • 1    tablespoon   toasted sesame oil
  • 2    tablespoons   reduced-sodium soy sauce
  • 1    tablespoon   oyster sauce
  • 2    teaspoons   rice vinegar
  • 1    tablespoon   peanut oil
  • 1    tablespoon   grated fresh ginger
  • 1    tablespoon   minced fresh garlic
  • 1    pound   chicken tenders, cut into bite-size strips
  • 1/2     head iceberg lettuce, shredded (4 cups)
  • 2      large carrots, shredded (1 cup)
  • 1/2   cup   unsalted dry-roasted peanuts
 
directions
Bring a large pot of water to boiling. Add the noodles and cook according to package directions until just done. Drain and toss with the sesame oil to keep from sticking; set aside.
 
In a small bowl, combine the soy sauce, oyster sauce, and vinegar; set aside.
 
Place a wok or large skillet over medium-high heat. Add the peanut oil and heat until almost smoking. Add the ginger and garlic and cook for 10 to 15 seconds or until just fragrant but not colored. Add the chicken and stir-fry for 3 to 4 minutes or until no longer pink inside. Add the lettuce and carrots and stir-fry for 1 minute more or until lettuce wilts. Add the reserved noodles and toss to combine.
 
Add the sauce mixture and toss until everything is well-coated. Sprinkle with the peanuts and serve immediately.
 
 

 
nutrition information
Per Serving: cal. (kcal) 483, Fat, total (g) 25, chol. (mg) 73, sat. fat (g) 6, carb. (g) 31, Monosaturated fat (g) 8, Polyunsaturated fat (g) 6, Trans fatty acid (g) 0, fiber (g) 4, sugar (g) 3, pro. (g) 34, vit. A (IU) 395.66, vit. C (mg) 4.13, Thiamin (mg) 0.2, Riboflavin (mg) 0.17, Niacin (mg) 14.48, Pyridoxine (Vit. B6) (mg) 0.96, Folate (µg) 52.71, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 631, Potassium (mg) 658, calcium (mg) 34, iron (mg) 2.39, Mark as Free Exchange () 0, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:12 am   |  Permalink   |  0 Comments  |  Email
Monday, July 21 2014
Farmer's Market Meal
ingredients
 
  • 1 1/4   pounds   tiny new potatoes, halved or quartered
  • 12    ounces   fresh green beans and/or yellow wax beans, trimmed
  • 1/4   cup   white wine vinegar or champagne vinegar
  • 3    tablespoons   olive oil
  • 1    medium  shallot, finely chopped (2 tablespoons)
  • 1    tablespoon   capers, rinsed and drained
  • 1    teaspoon   Dijon-style mustard
  • 1/4   teaspoon   freshly ground black pepper
  • 5    cups   fresh baby arugula or baby spinach
  • 4    medium  roma tomatoes, coarsely chopped
 
directions
In a covered large saucepan, cook potatoes in enough boiling water to cover about 10 minutes or just until tender; drain. Rinse with cold water and drain again. If desired, cover and chill for up to 24 hours.
 
 
In a covered medium saucepan, cook beans in enough boiling water to cover about 10 minutes or just until crisp-tender; drain. Submerse beans in a bowl of ice water to cool quickly; drain again. If desired, cover and chill for up to 24 hours.
 
 
For dressing:
 
In a screw-top jar, combine vinegar, olive oil, shallot, capers, mustard, and black pepper. Cover and shake well. If desired, chill for up to 24 hours.
 
 
To serve, if dressing is chilled, let it stand at room temperature for 30 minutes. Arrange arugula on a platter. Arrange potatoes, beans, and tomatoes on top of arugula. Shake the dressing well. Drizzle dressing over vegetables. Makes 10 to 12 servings (about 1/2 cup arugula 1/3 cup potatoes, 1/3 cup green beans, and 1/4 cup tomatoes each).
 
 

 
nutrition information
Per Serving: cal. (kcal) 106, Fat, total (g) 4, chol. (mg) 0, sat. fat (g) 1, carb. (g) 15, Monosaturated fat (g) 3, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 3, pro. (g) 3, vit. A (IU) 874.62, vit. C (mg) 24.21, Thiamin (mg) 0.13, Riboflavin (mg) 0.1, Niacin (mg) 1.18, Pyridoxine (Vit. B6) (mg) 0.25, Folate (µg) 40.32, Cobalamin (Vit. B12) (µg) 0, sodium (mg) 49, Potassium (mg) 476, calcium (mg) 40.39, iron (mg) 1.26, Vegetables () 1, Starch () 0.5, Fat () 1, Carb Choice () 1, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 10:19 am   |  Permalink   |  0 Comments  |  Email
Sunday, July 20 2014
Pizza Salad Dinner
ingredients
 
  • 1    8 ounce package  field greens
  • 1    5 ounce package  baby lettuce
  • 4    cups   grape tomatoes
  • 1/2     red onion, thinly sliced, separated in rings
  • 1/2     red sweet pepper, cut in bite-size strips
  • 1    15 ounce can  cannellini beans, rinsed and drained
  • 1    6 ounce link  pepperoni, casing removed, and thinly sliced
  • 4    ounces   crumbled blue cheese
  • 1      Herb Dressing
  • 1    5 1/2ounce box  Italian-seasoned croutons
Herb Dressing
 
  • 1/2   cup   extra-virgin olive oil
  • 1/3   cup   white balsamic vinegar
  • 1/4   cup   snipped Italian (flat-leaf) parsley
  • 1/4   cup   snipped fresh basil
  • 4      cloves garlic, minced
  • 1    teaspoon   sea salt or 3/4 teaspoon salt
  • 1/2   teaspoon   black pepper
 
 
directions
In a extra-large salad bowl combine greens and lettuces. Top with tomatoes, red onion, sweet pepper, beans, pepperoni, and cheese. Cover and chill up to 6 hours. Makes 20 servings.
 
 
Herb Dressing
In screw-top jar combine olive oil; vinegar; parsley; basil; garlic, sea salt or salt; and pepper. Cover and shake. Before serving, shake dressing well; pour over salad and toss to coat. Sprinkle with croutons.
 
 


 
nutrition information
Per Serving: cal. (kcal) 175, Fat, total (g) 12, chol. (mg) 13, sat. fat (g) 3, carb. (g) 12, Monosaturated fat (g) 7, Polyunsaturated fat (g) 1, fiber (g) 2, sugar (g) 2, pro. (g) 6, vit. A (IU) 1214.76, vit. C (mg) 11.81, Thiamin (mg) 0.12, Riboflavin (mg) 0.1, Niacin (mg) 0.79, Pyridoxine (Vit. B6) (mg) 0.1, Folate (µg) 20.16, Cobalamin (Vit. B12) (µg) 0.24, sodium (mg) 429, Potassium (mg) 204, calcium (mg) 50.48, iron (mg) 0.72, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 08:45 am   |  Permalink   |  0 Comments  |  Email
Wednesday, July 16 2014
Grilled Shrimp Pitas
ingredients
 
  • 1    7 ounce container  reduced-fat plain Greek yogurt (such as Fage)
  • 4    ounces   herb-seasoned feta cheese, crumbled
  • 1/2     seedless cucumber, peeled, halved and thinly sliced
  • 1    tablespoon   lemon juice
  • 3    tablespoons   olive oil
  • 2    tablespoons   lemon juice
  • 2    tablespoons   chopped fresh mint
  • 2    tablespoons   chopped fresh oregano
  • 2      cloves garlic, finely chopped
  • 1/2   teaspoon   salt
  • 1/4   teaspoon   black pepper
  • 1 1/2   pounds   large shrimp, shelled and deveined
  • 6      whole-wheat pitas, about 6-inch diameter
  • 3    cups   iceberg salad mix
  •     Sliced red onion and plum tomatoes (optional)
 
directions
Sauce:
 
In a medium-size bowl, stir together yogurt, crumbled feta, cucumber and lemon juice. Cover and refrigerate until ready to use.
 
 
Shrimp:
 
Combine olive oil, lemon juice, mint, oregano, garlic, salt and pepper in a large resealable plastic bag. Add shrimp, seal bag and shake to coat shrimp with marinade. Refrigerate for 15 minutes.
 
 
Heat gas grill to medium-high or prepare a charcoal grill with medium-hot coals. Lightly coat grill rack with oil or nonstick cooking spray. Place shrimp in a grilling basket and grill for 3 minutes. Baste once with the remaining marinade. Turn shrimp and grill for an additional 2 to 3 minutes or until shrimp is cooked.
 
 
To serve, equally divide the salad, sauce and shrimp over each pita. Add onion and tomato, if desired.
 
 

 
nutrition information
Per Serving: cal. (kcal) 406, Fat, total (g) 15, chol. (mg) 183, sat. fat (g) 5, carb. (g) 40, fiber (g) 5, pro. (g) 31, sodium (mg) 972, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:39 am   |  Permalink   |  0 Comments  |  Email
Saturday, July 12 2014
Summertime Noodle Dinner
Posted by: AT 09:53 am   |  Permalink   |  0 Comments  |  Email
Friday, July 11 2014
Tuna Salad Dinner
ingredients
 
  • 1    15 ounce can  cannellini beans, rinsed and drained
  • 2    5 ounce cans  tuna packed in water, drained
  • 2    cups   lightly packed arugula or spinach
  • 1/2     small red onion, thinly sliced
  • 1/4   cup   fresh flat-leaf Italian parsley, chopped
  • 1/4   cup   red wine vinegar
  • 3    tablespoons   extra virgin olive oil
  • 1/2   teaspoon   dried leaf oregano, crushed
  • 1/4   teaspoon   salt
  • 1/4   teaspoon   ground black pepepr
  • 1/2     lemon
  •     Crusty bread, sliced and toasted (optional)
 
directions
In a large bowl combine beans, tuna, arugula, red onion, and parsley.
 
For dressing, in a screw-top jar combine vinegar, oil, oregano, salt, and pepper. Shake well to combine.
 
Pour dressing over tuna mixture; toss gently to combine. Squeeze juice from half of a lemon over salad. Serve with toasted crusty bread, if desired.
 
 

 
nutrition information
Per Serving: cal. (kcal) 274, Fat, total (g) 13, chol. (mg) 30, sat. fat (g) 2, carb. (g) 15, Monosaturated fat (g) 8, Polyunsaturated fat (g) 2, Trans fatty acid (g) 0, fiber (g) 5, sugar (g) 1, pro. (g) 22, vit. A (IU) 576.6, vit. C (mg) 9.34, Thiamin (mg) 0.02, Riboflavin (mg) 0.05, Niacin (mg) 4.21, Pyridoxine (Vit. B6) (mg) 0.18, Folate (µg) 19.86, Cobalamin (Vit. B12) (µg) 0.83, sodium (mg) 644, Potassium (mg) 252, calcium (mg) 98, iron (mg) 2.39, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 09:49 am   |  Permalink   |  0 Comments  |  Email
Tuesday, July 08 2014
Shrimp Tostadas Meal
ingredients
 
  • 1/2   cup   reduced-fat mayonnaise
  • 1    tablespoon   lime juice
  • 1    teaspoon   brown sugar
  • 1/4   teaspoon   chipotle chile powder
  • 8      white corn tortillas
  • 1    pound   large shrimp, shells removed, deveined
  • 1/4   teaspoon   salt
  • 1/8   teaspoon   black pepper
  • 4    cups   shredded iceberg lettuce
  • 2      plum tomatoes, cored and diced
  • 1      small red onion, chopped
  • 1/2     cucumber, peeled and cut into thin matchsticks
  • 1/2   cup   cilantro leaves
  • 1      lime, cut into wedges
  • 1/2   cup   prepared tomato salsa
  •     Sour cream (optional)
 
directions
In a small bowl, whisk together mayonnaise, lime juice, brown sugar and chile powder. Refrigerate.
 
Heat oven to 450 degrees . Place 2 racks on each of 2 baking sheets. Place tortillas on racks and lightly spritz both sides with nonstick cooking spray. Bake at 450 degrees for 5 to 7 minutes or until crisp. Remove tortillas from oven and reserve.
 
Heat broiler. Coat broiler pan with nonstick cooking spray. Season shrimp with salt and pepper and place on broiler pan. Broil for 2 minutes per side or until cooked through. Remove shrimp to a plate.
 
Spread top of each tortilla with about 1 tbsp of mayonnaise mixture. Top with equal amounts shrimp, lettuce, tomatoes, onion, cucumber and cilantro. Squeeze a wedge of lime over each. Serve with salsa and, if desired, sour cream on the side.
 
 
 
Tip
  • slash sodium Use on-thevine tomatoes to make this fresh and easy salsa.
    In a medium bowl, combine 1 lb seeded and diced tomatoes, 1/2 cup chopped red onion, 2 cloves chopped garlic, 1 tbsp olive oil, 1/4 tsp salt, a dash of hot sauce and 2 tbsp each lime juice and cilantro. Stir in 1 diced ripe avocado, if desired.
nutrition information
Per Serving: cal. (kcal) 329, Fat, total (g) 13, chol. (mg) 179, sat. fat (g) 2, carb. (g) 31, fiber (g) 4, pro. (g) 22, sodium (mg) 741, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 05:49 am   |  Permalink   |  0 Comments  |  Email
Tuesday, June 17 2014
Veggie Crunch Wrap Healthy Meal
ingredients
 
  • 1      light flatbread original wrap, such as Flatout® brand
  • 1/4   medium  avocado, peeled
  • 1/8   teaspoon   lime juice
  • 1    medium  carrot, cut into thin bite-size strips
  • 1/4   small  cucumber, cut into thin bite-size strips
  • 1/4   small  red sweet pepper, seeded and cut into thin bite-size strips
  • 1    tablespoon   crumbled feta cheese
 
directions
Place wrap on a work surface. In a small bowl, mash together avocado and lime juice. Spread mixture over the wrap.
 
 
Arrange carrot, cucumber, and red pepper strips on top of the avocado mixture, leaving about 2 inches of space at each end of the wrap.
 
 
Sprinkle with feta cheese; roll up into a spiral. Serve immediately or cover and chill for up to 4 hours. If desired, cut in half diagonally.
 
 

 
nutrition information
Per Serving: cal. (kcal) 211, Fat, total (g) 10, chol. (mg) 8, sat. fat (g) 2, carb. (g) 28, Monosaturated fat (g) 4, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 14, sugar (g) 5, pro. (g) 12, vit. A (IU) 11127.16, vit. C (mg) 54.32, Thiamin (mg) 0.1, Riboflavin (mg) 0.21, Niacin (mg) 1.78, Pyridoxine (Vit. B6) (mg) 0.35, Folate (µg) 64.51, Cobalamin (Vit. B12) (µg) 0.18, sodium (mg) 471, Potassium (mg) 488, calcium (mg) 100.97, iron (mg) 2.16, Vegetables () 2, Starch () 1, Lean Meat () 1, Fat () 1, Carb Choice () 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:50 am   |  Permalink   |  0 Comments  |  Email
Monday, June 16 2014
Creamy Vegetable Stew
ingredients
 
  • 8    ounces   frozen pearl onions
  • 2    cups   baby carrots, halved
  • 1 1/2   cups   frozen corn
  • 1/2   cup   vegetable broth
  • 2    tablespoons   red wine vinegar
  • 2    teaspoons   herbes de Provence
  • 1/2   pound   zucchini, cut into 1/4-inch half-moons
  • 1    15 1/2ounce can  chickpeas, drained and rinsed
  • 1/2   cup   light cream
  • 1 1/2   tablespoons   cornstarch
  • 1/4   teaspoon   salt
  • 1/4   teaspoon   black pepper
  • 2      plum tomatoes, seeded and chopped
  • 2    tablespoons   grated Asiago cheese
  • 2    cups   cooked white rice (optional)
 
directions
Place onions, carrots, corn, broth, vinegar and 1-1/2 teaspoons herbes de Provence in slow cooker. Cover and cook on LOW for 3 hours.
 
 
Stir in zucchini and chickpeas; cook for 45 minutes. In a small bowl, stir together cream, cornstarch, salt, pepper and remaining 1/2 teaspoon herbes de Provence; set aside.
 
 
Stir in cream mixture and tomatoes and cook an additional 15 minutes or until thickened. Sprinkle with Asiago and serve with rice, if desired.
 
 

 
nutrition information
Per Serving: cal. (kcal) 311, Fat, total (g) 9, chol. (mg) 23, sat. fat (g) 4, carb. (g) 48, fiber (g) 9, pro. (g) 11, sodium (mg) 681, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 08:38 am   |  Permalink   |  0 Comments  |  Email
Wednesday, June 11 2014
Grilled Veggie Panini
ingredients
 
  • 1      Panera Bread Three Cheese Loaf
  • 1/3   cup   refrigerated or jarred pesto
  • 1    cup   (4 ounces) shredded part-skim mozzarella cheese
  • 1      small eggplant (12 ounces), peeled and sliced lengthwise into slabs 1/4-inch thick
  • 2      small red bell peppers, seeded and quartered lengthwise
  • 12    ounces   medium zucchini, sliced lengthwise into slabs 1/4-inch thick
  • 1/2     small red onion, sliced crosswise
  • 1    teaspoon   salt
  • 1/2   teaspoon   dried oregano
  • 1/4   teaspoon   ground black pepper
  • 2    tablespoons   oil-packed sun-dried tomato strips
  •     Cooking spray
 
directions
Heat a grill or grill pan to medium-high heat.
 
 
Cut the loaf of bread lengthwise from top to bottom into 6 center-cut oval slices, each about 1/4-inch thick. Spread 1 side of 3 slices with pesto. Layer the mozzarella on other 3 slices.
 
 
Put the eggplant, bell peppers, zucchini, and onion on a large rimmed baking sheet. Coat both sides with cooking spray and sprinkle with the salt, oregano, and pepper. Grill the eggplant, peppers, zucchini, and onion directly over heat until nicely marked by the grill and just tender, 3 to 5 minutes per side. Let cool slightly, then slice the vegetables if necessary to fit onto the bread.
 
 
Arrange the vegetables and sun-dried tomatoes over the cheese. Top with the pesto-spread slices of bread. Coat all over with cooking spray.
 
 
Grill the sandwiches over medium heat with a heavy weight, such as a cast-iron pan or foil-wrapped brick, on each sandwich to compress it. Or, if using a panini press, press down the lid. Cook until nicely marked by the grill and the cheese melts, 3 to 5 minutes per side. Cut each sandwich in half on the diagonal and serve hot.
 
 
Tip:
 
Look for oil-packed sun-dried tomato strips in the Italian section of your grocery store or near the fresh tomatoes in the produce aisle.
 
 

 
nutrition information
Per Serving: cal. (kcal) 373, Fat, total (g) 13, chol. (mg) 22, carb. (g) 49, fiber (g) 5, pro. (g) 18, sodium (mg) 1035, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:49 am   |  Permalink   |  0 Comments  |  Email
Tuesday, June 03 2014
Parmesan Baked Fish
ingredients
 
  • 4    4 ounces   fresh or frozen fish fillets such as cod, salmon, or orange roughy
  •     Nonstick spray coating
  • 1/3   cup   light mayonnaise dressing or salad dressing
  • 2    tablespoons   grated Parmesan cheese
  • 2    tablespoons   snipped fresh chives or sliced green onion
  • 1/2   teaspoon   white wine Worcestershire sauce
 
directions
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Spray an 8x8x2-inch baking dish with nonstick spray coating; set aside.
 
 
In a small bowl stir together mayonnaise dressing, Parmesan cheese, chives or green onion, and Worcestershire sauce. Spread Parmesan mixture over fish fillets.
 
 
Bake, uncovered, in a 450 degree F oven for 12 to 15 minutes or until fish flakes easily when tested with a fork. Makes 4 servings.
 
 

 
nutrition information
Per Serving: cal. (kcal) 176, Fat, total (g) 9, chol. (mg) 59, carb. (g) 1, pro. (g) 22, sodium (mg) 238, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 08:44 am   |  Permalink   |  0 Comments  |  Email
Thursday, May 29 2014
Vietnamese Pork Salad
ingredients
 
  • 2      boneless, center-cut pork chops
  • 1/3   cup   rice vinegar
  • 1/4   cup   mirin
  • 3    tablespoons   fish sauce
  • 1 1/2   tablespoons   olive oil
  • 1 1/2   tablespoons   sugar
  • 1/2   teaspoon   Thai chili garlic sauce (such as Sriracha)
  • 3    ounces   rice vermicelli noodles (from 8 oz pkg)
  • 1/2   head  napa cabbage, cored and sliced
  • 1/2   cup   cilantro leaves
  • 1/2   cup   mint leaves
  • 2      scallions, trimmed and sliced
 
directions
Slice pork chops in half horizontally to form 4 thin-cut chops. Pound to even thinness. In small bowl, mix together rice vinegar, mirin, fish sauce, olive oil, sugar and Thai chili garlic sauce. Combine 1/4 cup dressing with pork in a resealable bag; marinate 20 minutes.
 
 
Soak rice vermicelli noodles following pkg directions, 8 minutes. Drain and rinse.
 
 
Heat grill pan. Grill pork for 3 minutes, then flip and grill an additional 2 to 3 minutes. Remove to a cutting board and cut into thin strips. In large bowl, combine nappa cabbage, cilantro leaves, mint leaves and scallions with the noodles. Toss with remaining dressing and top with pork.
 
 

 
nutrition information
Per Serving: cal. (kcal) 226, Fat, total (g) 5, chol. (mg) 42, sat. fat (g) 1, carb. (g) 20, fiber (g) 2, pro. (g) 20, sodium (mg) 845, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:55 am   |  Permalink   |  0 Comments  |  Email
Thursday, April 24 2014
Sausage & Arugula Pasta
ingredients
 
  • 12    ounces   whole-wheat short pasta, such as shells or twists
  • 8    ounces   hot Italian turkey sausage links, removed from casings
  • 3      cloves garlic, chopped
  • 8    cups   arugula, or baby spinach
  • 2    cups   halved cherry tomatoes
  • 1/2   cup   finely shredded Pecorino Romano, or Parmesan cheese, plus more to taste
  • 1    teaspoon   freshly ground pepper
  • 1/4   teaspoon   salt
  • 1    tablespoon   extra-virgin olive oil
 
directions
Bring a large pot of water to a boil. Cook pasta until just tender, 9 to 11 minutes, or according to package directions.
 
 
Meanwhile, cook sausage in a large nonstick skillet over medium-high heat, breaking it up into small pieces with a wooden spoon, until cooked through, about 5 minutes. Stir in garlic, arugula (or spinach) and tomatoes. Cook, stirring often, until the greens wilt and the tomatoes begin to break down, about 3 minutes. Remove from heat; cover and keep warm.
 
 
Combine 1/2 cup cheese, pepper and salt in a large bowl. Measure out 1/2 cup of the cooking liquid; drain the pasta. Whisk the cooking liquid and oil into the cheese mixture; add the pasta and toss to combine. Serve the pasta topped with the sausage mixture and an extra sprinkle of cheese, if desired.
 
 

 
nutrition information
Per Serving: cal. (kcal) 352, Fat, total (g) 9, chol. (mg) 26, sat. fat (g) 3, carb. (g) 47, Monosaturated fat (g) 2, fiber (g) 6, pro. (g) 18, sodium (mg) 382, Potassium (mg) 379, Vegetables () 2, Starch () 3, Medium-Fat Meat () 2, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 09:57 am   |  Permalink   |  0 Comments  |  Email
Sunday, April 06 2014
 
Tuna Noodle Casserole
Recipe from 
Servings: 6
Serving size: 1  cup
Prep Time: 25 mins
 
 
 
ingredients
 
  • 4    ounces   dried medium noodles (2-1/2 cups)
  • 1    tablespoon   melted butter
  • 3    tablespoons   panko (Japanese-style bread crumbs) or fine dry bread crumbs
  • 10    ounces   fresh green beans, trimmed and cut into 2-inch pieces or 1 10-ounce package frozen cut green beans
  • 1    cup   sliced fresh mushrooms
  • 3/4   cup   chopped red or green sweet pepper
  • 1/2   cup   chopped onion
  • 1/2   cup   sliced celery
  • 1/2   cup   water
  • 2      cloves garlic, minced
  • 1    10 3/4ounce can  reduced-sodium condensed cream of mushroom soup
  • 1/2   cup   fat-free milk
  • 1/2   cup   shredded American or process Swiss cheese (2 ounces)
  • 2    4 1/2ounce can  very low sodium chunk white tuna in spring water, drained and flaked
 
directions
Cook noodles according to package directions; drain and set aside.
 
 
Meanwhile, toss panko with butter; set aside.
 
 
In a large saucepan combine green beans, mushrooms, red pepper, onion, celery, water, and garlic. Bring to boiling; reduce heat. Cover; simmer about 5 minutes or until vegetables are tender.
 
 
Stir soup and milk into vegetable mixture. Cook and stir until heated through. Remove from heat, then stir in cheese until melted. Stir in noodles and tuna.
 
 
Spoon mixture into a 2-quart casserole. Sprinkle panko mixture around outside edge of casserole. Bake, uncovered, in a 350 degrees F oven for 25 to 30 minutes or until tuna mixture is bubbly and panko is golden.
 
 

 
nutrition information
Per Serving: cal. (kcal) 241, Fat, total (g) 7, chol. (mg) 53, sat. fat (g) 3, carb. (g) 26, Monosaturated fat (g) 2, Polyunsaturated fat (g) 1, fiber (g) 3, sugar (g) 4, pro. (g) 18, vit. A (IU) 1068.98, vit. C (mg) 31.3, Thiamin (mg) 0.24, Riboflavin (mg) 0.29, Niacin (mg) 8.09, Pyridoxine (Vit. B6) (mg) 0.27, Folate (µg) 64.51, Cobalamin (Vit. B12) (µg) 0.73, sodium (mg) 414, Potassium (mg) 580, calcium (mg) 111.06, iron (mg) 1.62, Percent Daily Values are based on a 2,000 calorie diet
Posted by: Send a Meal AT 04:00 am   |  Permalink   |  0 Comments  |  Email
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