Making healthy taste good, one dish at a time.
Thursday, February 17, 2011
Every Thursday is weigh in day!
I have been on my weight loss/get healthy journey since Jan 14th 2011 and to date I have lost 18LBS!!! I am so excited. Scarlet has started really playing with toys which is so fun to watch. I can just sit and watch her for hours, her little personality is really starting to develop. I am so blessed to get to spend everyday home with her!
Sesame soy meatballs with edamame and bell peppers~ 2-16-2011
BEWARE THEY ARE A LITTLE SPICY!
This recipe recommends serving with rice. I chose to serve it with edamame (frozen and prepared per bag directions) and stir fried with red bell peppers.
Serve these garlicky, spicy meatballs with steamed sugar snap peas and two cups cooked rice tossed with 1 tablespoon chile paste—you'll find it on the ethnic aisle of most supermarkets or at Asian grocers.
Yield: 4 servings (serving size: 5 meatballs)
Cost per Serving: $2.50
Cost per Serving: $2.50
Ingredients
- 1/3 cup minced green onions
- 2 tablespoons brown sugar
- 3 tablespoons lower-sodium soy sauce
- 2 tablespoons dark sesame oil
- 1 tablespoon chile paste (such as sambal oelek)
- 1/4 teaspoon salt
- 6 garlic cloves, finely minced
- 1 pound ground sirloin
- Cooking spray
Preparation
1. Preheat the oven to 400°.2. Combine first 7 ingredients in a large bowl. Add beef; mix gently to combine. With moist hands, shape beef mixture into 20 (1 1/2-inch) meatballs.
3. Heat a large cast-iron skillet over medium-high heat. Add half of the meatballs to pan; cook 4 minutes, turning to brown meatballs on all sides. Arrange browned meatballs in a single layer on a jelly-roll pan coated with cooking spray. Repeat procedure with remaining meatballs. Bake meatballs at 400° for 7 minutes or until done.
Nutritional Information
- Calories:
- 241
- Fat:
- 11.3g (sat 2.7g,mono 4.8g,poly 3g)
- Protein:
- 23.5g
- Carbohydrate:
- 10.3g
- Fiber:
- 0.3g
- Cholesterol:
- 42mg
- Iron:
- 1.9mg
- Sodium:
- 491mg
- Calcium:
- 36mg
Julianna Grimes, Cooking Light, NOVEMBER 2010
Tuesday, February 15, 2011
Beef and rice stuffed bell peppers~ 2-15-11
Prep Time: 25 minutes
Cook Time: 10 minutes
Yield: 6 Servings
Cost per Serving: $2.02
Cook Time: 10 minutes
Yield: 6 Servings
Cost per Serving: $2.02
Ingredients
- 6 medium bell peppers, tops removed and reserved, and seeds removed
- 1 tablespoon olive oil
- 1 yellow onion, diced
- 1 large carrot, peeled and diced
- 1 stalk celery, diced
- 2 cloves garlic, minced
- 8 ounces lean (90 percent) ground beef
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 (14.5 oz.) can diced tomatoes
- 1 cup cooked brown rice
- 1 cup grated Monterey Jack
Preparation
Preheat oven to 375°F. Bring a large pot of water to a boil. Once boiling, add peppers and pepper tops and cook until tender, 6 to 7 minutes. Remove peppers from water and invert to drain fully.Make filling: Warm olive oil in a large frying pan over medium-high heat. Add onion and cook, stirring occasionally, until translucent, about 4 minutes. Add carrot, celery and garlic and continue cooking until vegetables are just softened, 4 minutes longer. Add beef, salt and pepper and cook, breaking up large chunks, until meat is no longer pink, about 7 minutes. Add tomatoes and rice and cook 5 minutes longer. Stir in 3/4 cup cheese.
Fill peppers with meat mixture, dividing evenly. Sprinkle mixture with remaining cheese and top with pepper lid. Bake until cheese is melted and peppers are heated through, about 5 minutes. Serve hot.
Nutritional Information
- Calories:
- 240
- Fat:
- 12g (sat 6g)
- Protein:
- 12g
- Carbohydrate:
- 23g
- Fiber:
- 5g
- Cholesterol:
- 33mg
- Sodium:
- 688mg
All You, FEBRUARY 2008
Valentine's day dinner~ 2-14-2011
My husband was so sweet to me this Valentine's day (like he is always). I decided to make him a very special dinner. I decided on a surf and turf with Zuchinni chips and a fresh spinach salad. YUM!
Bacon-Wrapped Salmon
2. Toss arugula with juice and 1 Tbsp. oil; season with salt and pepper. Divide among 4 plates. Remove toothpicks from salmon, leaving bacon in place. Place salmon on top of arugula. Serve immediately.
Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.
Bacon-Wrapped Salmon
Prep Time: 10 minutes
Cook Time: 15 minutes
Yield: Serves 4
Cost per Serving: $4.19
Cook Time: 15 minutes
Yield: Serves 4
Cost per Serving: $4.19
Ingredients
- 4 salmon fillets (about 6 oz. each), skin removed
- Salt and pepper
- 4 slices bacon (about 4 oz. total)
- 2 tablespoons olive oil
- 4 cups loosely packed arugula
- 2 teaspoons lemon juice
Preparation
1. Preheat oven to 400ºF. Season salmon with salt and pepper. Wrap each fillet with a slice of bacon; secure with a toothpick. Place a large skillet over high heat until very hot, add 1 Tbsp. oil and heat until just smoking. Add salmon; cook until bacon is crisp, about 3 minutes. Carefully turn salmon over and cook 2 minutes longer. Transfer skillet to oven and roast salmon, 2 minutes for medium or 4 for well done.2. Toss arugula with juice and 1 Tbsp. oil; season with salt and pepper. Divide among 4 plates. Remove toothpicks from salmon, leaving bacon in place. Place salmon on top of arugula. Serve immediately.
Nutritional Information
- Calories:
- 423
- Fat:
- 29g (sat 5g)
- Protein:
- 39g
- Carbohydrate:
- 1g
- Fiber:
- 0.0g
- Cholesterol:
- 134mg
- Sodium:
- 694mg
All You, NOVEMBER 2009
Zuchinni chips
Yield: 4 servings (serving size: about 3/4 cup)
Ingredients
- 1/4 cup dry breadcrumbs
- 1/4 cup (1 ounce) grated fresh Parmesan cheese
- 1/4 teaspoon seasoned salt
- 1/4 teaspoon garlic powder
- 1/8 teaspoon freshly ground black pepper
- 2 tablespoons fat-free milk
- 2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
- Cooking spray
Preparation
Preheat oven to 425°.Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately.
Nutritional Information
- Calories:
- 61 (28% from fat)
- Fat:
- 1.9g (sat 1g,mono 0.5g,poly 0.2g)
- Protein:
- 3.8g
- Carbohydrate:
- 7.6g
- Fiber:
- 1g
- Cholesterol:
- 5mg
- Iron:
- 0.6mg
- Sodium:
- 231mg
- Calcium:
- 87mg
Linda Oldenburg, Cooking Light, AUGUST 2005
Simple filet mignon
2 6oz filet mignon (serving is one 6oz portion)
1/4tsp sea salt
1/8tsp ground black pepper
1/4tsp garlic powder
1tbsp smart balance heart healthy spread
1. Combine spices in a small bowl
2. Rub each filet with Spice mixture
3. There are many ways to cook your steak. Grill, pan fry, broil, but I used a flat griddle.
Set oiled griddle temp to 400 degrees. Place both steaks on griddle for about 4 minutes per side. This should result in a nice Mid-rare steak.
4. Remove filets from griddle and top each with half tbsp of smart balance. Let rest for 5 to 10 minutes to ensure all of your juices stay in the meat and not on your plate.
Est. Calories 275
For the spinach salad I just used all of my favorite salad toppings
Fresh spinach
cherry tomatoes (halved)
Red onions finely sliced
carrots thinly shaved with a vegetable peeler
red bell peppers thinly sliced and cut into bite size pieces
baby bella mushrooms sliced
sprouts
toss and add your fav low cal dressing!
Saturday, February 12, 2011
Spaghetti and meatballs- 2/11/2011
"I don't remember having spaghetti and meatballs as a child at home; we had polpette, which had the shape of crab cakes. Spaghetti and meatballs, on the other hand, is a big Italian American dish, a cuisine born out of the early Italian immigrants adapting to the New World." -Lidia Matticchio Bastianich
Yield: 8 servings (serving size: about 3/4 cup pasta mixture, 1/2 cup sauce, and 3 meatballs)
Ingredients
- Sauce:
- 5 (14.5-ounce) cans no salt-added whole tomatoes, undrained
- 1 tablespoon olive oil
- 1 cup chopped onion
- 1 teaspoon crushed red pepper
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 bay leaves
- Meatballs:
- 1 (1-ounce) slice white bread
- 1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese
- 1/4 cup milk
- 1/4 cup chopped fresh flat-leaf parsley
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 pound ground sirloin
- 2 garlic cloves, peeled and minced
- 1 large egg white
- Cooking spray
- Remaining ingredients:
- 1 pound uncooked spaghetti
- 1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese
Preparation
To prepare sauce, place half of the tomatoes in a food processor, and process until smooth. Pour pureed tomatoes into a large bowl. Repeat procedure with remaining tomatoes.Heat olive oil in a Dutch oven over medium heat. Add onion; cook 4 minutes, stirring constantly. Stir in pureed tomatoes, red pepper, salt, black pepper, and bay leaves; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally. Remove from heat. Discard bay leaves. Keep warm.
To prepare meatballs, preheat oven to 400°. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1/2 cup. Combine breadcrumbs, 1/3 cup cheese, and the next 7 ingredients (cheese through egg white). Shape mixture into 24 (1-inch) meatballs, and place on a broiler pan coated with cooking spray. Bake at 400° for 15 minutes or until done. Add meatballs to sauce; cook over low heat 15 minutes or until thoroughly heated.
Cook the pasta according to package directions, omitting salt and fat. Drain pasta; return to pot. Spoon about 2 cups tomato sauce (leaving meatballs in pan) into pasta, and toss well to coat. Transfer pasta mixture to a platter; top with remaining sauce and meatballs. Sprinkle with 1/3 cup cheese.
Nutritional Information
- Calories:
- 449 (25% from fat)
- Fat:
- 12.5g (sat 4.9g,mono 5.1g,poly 0.6g)
- Protein:
- 27.4g
- Carbohydrate:
- 58.3g
- Fiber:
- 4.9g
- Cholesterol:
- 50mg
- Iron:
- 4.8mg
- Sodium:
- 633mg
- Calcium:
- 239mg
Lidia Matticchio Bastianich, Cooking Light, OCTOBER 2003
Beef and broccoli stir fry with bell peppers~ 1/7/2011
Yield: 6 servings (serving size: about 1 cup stir-fry and 2/3 cup rice)
Ingredients
- 1 pound flank steak, trimmed
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon minced garlic
- 1/2 teaspoon freshly ground black pepper
- 3 1/2 tablespoons water, divided
- 2 tablespoons oyster sauce
- 1/4 teaspoon crushed red pepper
- 3/4 pound broccoli
- 2 tablespoons canola oil, divided
- 1 large red bell pepper, halved, seeded, and cut into 1-inch pieces (about 1 1/2 cups)
- 4 cups hot cooked long-grain rice
Preparation
1. Cut steak in half lengthwise. Cut each half across the grain into 1/8-inch-thick slices. Combine beef, soy sauce, garlic, and black pepper; toss well. Cover and refrigerate 30 minutes.2. Combine 1 1/2 tablespoons water, oyster sauce, and crushed red pepper in a small bowl; set aside.
3. Cut broccoli into florets. Peel broccoli stems; cut stems diagonally into 1/4-inch-thick slices.
4. Heat 1 tablespoon canola oil in a large nonstick skillet over medium-high heat. Add beef mixture to skillet; cook 3 minutes or until beef is browned, stirring constantly. Remove from heat. Transfer beef mixture to a bowl.
5. Heat the remaining 1 tablespoon canola oil in pan over medium-high heat. Add broccoli; cook 2 minutes, stirring constantly. Add the remaining 2 tablespoons water; cook 1 minute, stirring constantly. Add bell pepper; cook 30 seconds, stirring constantly. Return beef mixture to pan. Stir in the oyster sauce mixture; cook until thoroughly heated. Serve over rice.
Nutritional Information
- Calories:
- 323
- Fat:
- 10.7g (sat 2.7g,mono 5.1g,poly 1.8g)
- Protein:
- 21.2g
- Carbohydrate:
- 35.2g
- Fiber:
- 2.8g
- Cholesterol:
- 26mg
- Iron:
- 3.2mg
- Sodium:
- 273mg
- Calcium:
- 62mg
Diane Morgan, Cooking Light, JULY 2009
Chicken with cider bacon sauce~ 2/8/2011
Serve with broccoli and white and wild rice.
Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)
Ingredients
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 bacon slices, chopped
- 1/4 cup minced fresh onion
- 3/4 cup unsweetened apple cider
- 1/2 cup fat-free, less-sodium chicken broth
Preparation
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan. Add chicken to drippings in pan; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
Add onion to pan; cook 2 minutes or until tender, stirring constantly. Add cider and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 5 minutes). Stir in cooked bacon; serve sauce over chicken.
Nutritional Information
- Calories:
- 269 (24% from fat)
- Fat:
- 7.2g (sat 2.3g,mono 2.8g,poly 1g)
- Protein:
- 41.1g
- Carbohydrate:
- 6.9g
- Fiber:
- 0.2g
- Cholesterol:
- 106mg
- Iron:
- 1.3mg
- Sodium:
- 412mg
- Calcium:
- 22mg
Cheryl Alters Jamison and Bill Jamison, Cooking Light, JANUARY 2005
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