Protein Packed Breakfast Sandwich

Protein Packed Breakfast Sandwich

Protein Packed Breakfast Sandwich

Olive Oil Cooking Spray
4 lean Turkey Breakfast Sausage Patties
4 slices Fat Free American Cheese Singles
4 light Whole Wheat Hamburger Buns
1 C. Egg Beaters
Salt & Pepper
2 T. Sriracha

Spray a large nonstick skillet with l second of cooking spray and place over medium-high heat. Once the skillet is hot, add the sausage patties and brown on one side, about l minute. Flip each patty and brown the other side, about another minute. Remove the patties from the skillet, place a piece of cheese over each one, and set aside in a warm place. Put the buns in the skillet, cut side down, to toast, about 30 seconds. Place one bun each on four separate plates. Add the egg replacement to the skillet and cook over medium-high heat until cooked through; season with salt and pepper. Evenly divide the cooked eggs among the bottom halves of the hamburger buns. Place the sausage patties on the top of each of the egg layers, then top each patty with V2 tablespoon of sriracha and serve.

Yield: 4 servings
Calories: 188
Fat: 3g
Fiber: 6.5g

Club Salad

Club Salad

Club Salad

2 slices deli turkey, cut into ribbons
1 cup grape tomatoes, halved
1 slice crumbled bacon
2 cups chopped iceberg lettuce
1 tablespoon low-fat mayo (or other under 50 calorie dressing)

Toss lettuce with mayo or dressing and arrange on plate. Top with remaining ingredients. Serve with 5 pita chips for 245 calories.

Skinny Welsh Rarebit

Skinny Welsh Rarebit

Skinny Welsh Rarebit

4 slices Crusty Wheat Bread, Toasted
2 T. Butter
2T. flour
1/3 cup milk
1/2 cup beer
1 tsp. dry mustard heaping
1/2 tsp. paprika
1/4 tsp. cayenne
2 dashes Worcestershire sauce
1 cup extra sharp cheddar cheese, grated
1 whole egg yolks
fresh chives Chopped

Melt butter in saucepan over low heat. Sprinkle in flour and whisk together until combined. Cook for about 2 minutes. Pour in milk and beer, whisking constantly and cook another minute. Add mustard, paprika and cayenne and whisk. Add cheese and continue to whisk slowly, cooking and whisking until cheese is melted and sauce is smooth. Remove from heat, whisk in egg yolk and serve over crusty bread. Top with chives for garnish.

Heirloom Tomato Toast with Fresh Ricotta

Heirloom Tomato Toast with Fresh Ricotta

Heirloom Tomato Toast with Fresh Ricotta

2 heirloom tomatoes
4 pieces of high-quality, fresh multi-grain bread
¼ cup fresh ricotta cheese
16 basil leaves
olive oil
salt
pepper

Thinly slice the tomatoes. Place the sliced tomatoes in a colander and let them drain for 15 minutes. Remove them from the colander and lightly sprinkle with salt. Toast the bread, then spread a layer of fresh ricotta cheese on top. Add the basil leaves. Layer the sliced tomato on the ricotta toast. Drizzle with olive oil, and sprinkle with pepper. Add salt to taste. Garnish with any additional basil leaves. Variation: Flavor the ricotta with chopped scallions, chives or other herbs

Parmesan Carrot Fries Recipe

Parmesan Carrot Fries Recipe

Parmesan Carrot Fries Recipe

1 pound fresh carrots
2 teaspoons olive oil
1/2 teaspoon flaky sea salt
Cracked black pepper, to taste
2 tablespoons fresh basil, chopped
2-3 tablespoons freshly grated Parmesan

Preheat oven to 450°F. Peel carrots and cut into thin matchstick slices. In a medium bowl, toss slices in olive oil, salt and pepper. Spread out carrots on a baking sheet and bake for 12 to 15 minutes or until the carrots are browned slightly. Remove from the oven and sprinkle with fresh basil and Parmesan cheese before serving.

Yield: 4 servings
Calories: 83
Fat: 3g
Fiber: 3g

Israeli Shakshuka

Israeli Shakshuka

Israeli Shakshuka

2 teaspoons olive oil
4 extra large ripe tomatoes, chopped
2 red bell peppers, diced
1 large onion, diced
1 green jalapeno pepper, finely diced
26 1⁄2 ounces pomi brand chopped tomatoes (nothing works like this!)
kosher salt, to taste
black pepper, to taste
6 large eggs (or as many as will fit on your sauté pan)

You need a large nonstick deep sauté pan that has a cover. Sauté onions in olive oil until opaque and tender. Add red bell pepper and continue sautéing until it softens up. Reduce heat to low. Add the fresh chopped tomatoes, cook until they are breaking apart. With a slotted spoon, add the chunkiest parts of the contents of the “Pomi” – the majority of the sauce should remain in the carton. Add the jalapeno now also. Cook for 30-40 minutes, partially cover, and stir every once in a while. If it starts to look dry, add some of the sauce from the carton, slowly , as you need it. Add the salt and pepper – I like a lot because I love salt on tomatoes. The final product should be a thick sauce that just looks like a whole lot of tomatoes stuck together – with very little to no juice, that is about 1-1 1/2 inches high.
Crack open the eggs on top of the shakshuka, one by one, giving each their own space. The whites should overlap, but the yolk should be spaced about 4 finger widths from each other. My pan can fit 6-8 eggs very comfortably. Cover tightly with a lid and simmer for 20 minutes.

Yield: 6 servings
Calories: 145
Fat: 6.8g
Fiber: 3.8g

Garlic Basil Shrimp

Garlic Basil Shrimp

Garlic Basil Shrimp

2 T. olive oil
1 1/4 lb. large shrimp (20 to 25 per lb.), peeled and deveined
3 garlic cloves, minced
1/8 tsp. dried hot red-pepper flakes, or more to taste
3/4 cup dry white wine
1/4 cup finely chopped fresh basil leaves
1 1/2 cups grape tomatoes, halved
Salt and freshly ground black pepper

Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce with salt and freshly ground black pepper, to taste. Return the shrimp to pan and cook just until heated through.

Yield: 4 servings
Calories: 260
Fat: 10g
Fiber: 1g

Avocado Toast + Herbed Ricotta & Fresh Tomatoes

Avocado Toast + Herbed Ricotta & Fresh Tomatoes

Avocado Toast + Herbed Ricotta & Fresh Tomatoes

6 slices artisan bread, toasted
1 T. olive oil
1 large ripe avocado, halved, seeded, peeled and thinly sliced
1 cup ricotta cheese
¼ cup finely chopped spinach leaves
1 Tablespoons finely chopped basil leaves
2 teaspoons finely chopped chives, divided
pinch of red pepper flakes (optional)
1 cup cherry tomatoes
salt and pepper, to taste

Toast bread, in a toaster or under the broiler in the oven until golden brown. While bread is toasting, combine ricotta cheese, spinach, basil chives and red pepper flakes in a small mixing bowl . Stir to combine thoroughly. Set aside. Cut cherry tomatoes in half. Season with salt and pepper. Set aside.
Drizzle or brush top sides of toast with olive oil. Assemble toasts by layering each piece of toast with sliced avocado, ricotta mixture, and sliced tomatoes. Sprinkle with salt and pepper and garnish with snipped chives and chopped basil.

Yield: 6 servings
Calories: 217
Fat: 10.9g
Fiber: 3g

Grass Fed Flat Iron Steak with Grilled Ratatouille

Grass Fed Flat Iron Steak with Grilled Ratatouille

Grass Fed Flat Iron Steak with Grilled Ratatouille

2 (8-oz.) grass-fed flat iron steaks
1 teaspoon kosher salt, divided
1 teaspoon freshly ground black pepper, divided
2 cups grape tomatoes, halved
2 tablespoons balsamic vinegar
1 (10-oz.) yellow squash, cut into 1/2-in.-thick rounds
1 (10-oz.) zucchini, cut into 1/2-in.-thick rounds
4 green onions, trimmed
1 (10-oz.) eggplant, cut crosswise into 1/2-in.-thick rounds
Cooking spray
2 tablespoons thinly sliced fresh mint
2 tablespoons extra-virgin olive oil
1/2 cup loosely packed fresh basil leaves

Place steaks in a single layer on a sheet of plastic wrap on a cutting board. Top with another sheet of plastic wrap. Using a meat mallet or small heavy skillet, pound steaks to 1/4-inch thickness. Discard plastic wrap. Sprinkle steaks evenly with 1/2 teaspoon each salt and pepper. Preheat grill to high (450°F to 550°F). Combine tomatoes, vinegar, and remaining 1/2 teaspoon each salt and pepper in a large bowl. Coat squash, zucchini, green onions, and eggplant with cooking spray. Place vegetables in a single layer on a grill grate coated with cooking spray. Grill squash and zucchini, uncovered, 2 minutes or until tender and grill marks appear. Grill green onions 2 minutes or until charred and slightly tender, turning occasionally. Grill eggplant 3 minutes on each side or until tender and grill marks appear. Coarsely chop green onions. Place eggplant, squash, zucchini, and chopped green onions in bowl with tomato mixture; toss to combine. Place steaks in a single layer on grill grate coated with cooking spray; grill, uncovered, 2 minutes. Turn steaks; grill 1 minute or until desired degree of doneness. Place steaks on a cutting board; let stand 5 minutes. Thinly slice steaks against the grain. Add mint and oil to vegetable mixture; toss to coat. Add basil; toss to coat. Divide vegetable mixture and steak slices evenly among 4 plates.

Yield: 4 servings
Calories: 271
Fat: 11.3g
Fiber: 5g

Skinny Chicken Fried Rice

Skinny Chicken Fried Rice

Skinny Chicken Fried Rice

2 teaspoons sesame oil
1 tablespoon minced garlic
¼ teaspoon red pepper flakes
1 pound boneless, skinless chicken breast, cut into 1-inch cubes
1 (8.8-ounce) pouch Uncle Ben’s® Ready Rice® brown rice
1 small onion, diced
2 cups frozen peas and carrots mix
6 green onions, thinly sliced
2 eggs
¼ cup less-sodium soy sauce
2 teaspoons oyster sauce

In a wok or a large skillet, heat 1 teaspoon of the sesame oil over medium-high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 minute or until fragrant. Increase the heat to high and add the chicken. Cook for 4 to 6 minutes, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside. Microwave the rice according to package directions. Set aside. Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half of the green onions and stir-fry, constantly moving the mixture until the onions and carrots soften, 3 to 5 minutes. Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into the pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce the heat to medium. Add the reserved chicken, cooked brown rice, soy sauce, and oyster sauce to the vegetable mixture and stir to combine. Serve garnished with the remaining green onions.

Yield: 6 servings
Serving Size: 1 heaping cup
Calories: 290
Fat: 7g
Fiber: 5g

Southern Style Sweet Tea (0 calories)

Southern Style Sweet Tea (0 calories)

Southern Style Sweet Tea

8 cups cold water
6 bags black tea (such as Lipton)
1 lemon, zest and juice separate (3 tablespoons juice)
16 packets monk fruit extract (such as Monk Fruit In The Raw)
4 sprigs mint
Ice for serving

Pour 3 cups of the water into a saucepot with the tea, lemon zest, and monk fruit extract and bring to a simmer over high heat. Pour the remaining cold water into a pitcher and strain the tea into the pitcher with the lemon juice. Place 1 mint sprig each in four glasses with ice, pour the tea into each glass, and serve.

Yield: 4 servings
Calories: 0
Fat: 0g
Fiber: 0g

Grapefruit with Zero-Calorie Spiced “Sugar”

Grapefruit with Zero-Calorie Spiced “Sugar”

Grapefruit with Zero-Calorie Spiced “Sugar”

2 large Ruby Red grapefruits, cut in half crosswise and flesh separated from membrane
11/2 tablespoons large-crystal sugar replacement (such as Lakanto)
1/8 teaspoon ginger powder
1/2 teaspoon cinnamon powder

Place each grapefruit half cut side up in a serving bowl. Mix the sugar replacement well with the ginger and cinnamon and sprinkle the spiced “sugar” evenly over each grapefruit half. Serve chilled.

Yield: 4 servings
Calories: 28
Fat: 0g
Fiber: 2g

Avocado Toast with Spinach and Tomatoes

Avocado Toast with Spinach and Tomatoes

Avocado Toast with Spinach and Tomatoes

8 cups spinach
Salt
Green hot sauce (such as Tabasco)
4 slices natural gluten-free bread (such as Canyon)
½ ripe avocado, mashed with a fork
4 thick (½-inch) slices ripe tomato
Freshly ground black pepper
4 medium eggs, poached

Heat a large nonstick skillet over medium-high heat. Put in the spinach and cook until wilted. Transfer the spinach to a colander and press out as much of the water as possible. Put the drained spinach in a mixing bowl and season with salt and green hot sauce. Toast the bread in the toaster. Season the avocado with salt. Once the toast is done, spread the avocado evenly over each piece of toast and place a slice of tomato on top. Season the tomatoes with salt and pepper and top each slice with an even amount of the spinach mixture. Place each piece of toast on a plate, top with a poached egg, and serve.

Yield: 4 servings
Calories: 180
Fat: 8.5g
Fiber: 5g

Baked Pork Chops with Apple Cranberry Sauce

Baked Pork Chops with Apple Cranberry Sauce

Baked Pork Chops with Apple Cranberry Sauce

4 boneless pork chops (about 3 oz. each)
¼ tsp ground black pepper
1 medium orange, rinsed, for ¼ tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
½ T. olive oil
For sauce:
¼ C low-sodium chicken broth
1 medium apple, peeled and grated (about 1 C) (use a grater to make thin layers of apple)
½ cinnamon stick (or 1/8 tsp ground cinnamon)
1 bay leaf
½ C dried cranberries (or substitute raisins)
½ C 100 percent orange juice

Preheat oven to 350 °F. Season pork chops with pepper and orange zest. In a large sauté pan, heat olive oil over medium heat. Add pork chops, and cook until browned on one side, about 2 minutes. Turn over and brown the second side, an additional 2 minutes. Remove pork chops from the pan, place them on a nonstick baking sheet, and put in the oven to cook for an additional 10 minutes (to a minimum internal temperature of 160 °F). Add chicken broth to the sauté pan and stir to loosen the flavorful brown bits. Set aside for later. Meanwhile, place grated apples, cinnamon stick, and bay leaf in a small saucepan. Cook over medium heat until the apples begin to soften. Add cranberries, orange juice, and saved broth with flavorful brown bits. Bring to a boil, and then lower to a gentle simmer. Simmer for up to 10 minutes, or until the cranberries are plump and the apples are tender. Remove the cinnamon stick. Peel the orange used for the zest, and cut it into eight sections for garnish. Serve one pork chop with ¼ cup of sauce and two orange segments.

Yield: 4 Servings
Calories: 232
Fat: 7g
Fiber: 2g

Peach Jam with Lemon Thyme and Almonds

Peach Jam with Lemon Thyme and Almonds

Peach Jam with Lemon Thyme and Almonds

 

Makes 4-5 half-pints

1/2 C. slivered almonds

12 ounces Granny Smith apples (about 2 large)

4 pounds peaches, peeled, pitted and diced

11/2 C. granulated sugar

3 T. strained fresh lemon juice

2 tsp. fresh lemon thyme leaves (or 1 tsp. regular thyme)

 

Sterilize jars by boiling for 10 minutes in a large canning pot; leave them in the pot to stay hot. Put a small plate in the freezer. Put the flat lids in a heatproof bowl. Toast almonds in a small skillet over medium-high heat, stirring constantly until fragrant and light brown, about 3 minutes. Remove to a plate and set aside. Quarter and core the apples, reserving the cores and seeds. Tie apple trimmings in cheesecloth (or a jelly bag, if you have one). Put the peaches and sugar in a wide, 6- to 8-quart preserving pan or other wide, shallow pan. Bring to a simmer over medium-high heat, stirring frequently, and continue to cook until the juices just cover the peaches, about 5 minutes. Pour into a colander set over a large bowl. Stir peaches gently to drain off juice. Return juice to pan, along with the apples and the trimmings. Bring to a boil over high heat and cook, stirring occasionally, until syrup is thick and reduced, about 15 minutes. Return peaches and any accumulated juices to pan. Add lemon juice, almonds and lemon thyme. Bring back to simmer and cook, stirring frequently, about 15 minutes, until peaches are very tender and a small dab of jam spooned onto the chilled plate and returned to the freezer for a minute becomes somewhat firm. (It will not gel.) Remove from heat. Discard apples and trimmings, and stir gently to distribute fruit in the liquid.. Ladle hot jam into the jars, leaving 1/4-inch space at the top. Wipe jar rims. Put a flat lid and ring on each jar, and tighten until snug. Return the jars to the canning pot, making sure water covers jars by at least 1 inch. Bring to a boil and boil for 5 minutes. Remove from pot and let sit untouched for 12 hours. (After 1 hour, check to see if the jars have sealed. If the center of the lid can be pushed down, it hasn’t sealed. Store any unsealed jars in the refrigerator.) Label and store, preferably in a cool, dark place.

Baked Chili with Cornmeal Crust

Baked Chili with Cornmeal Crust

Baked Chili with Cornmeal Crust

1 lb. lean ground beef
1/4 C. chopped onion
1 T. chili powder
1 T. Original Bisquick mix
3 T. water
1 can (14 1/2 oz.) whole tomatoes, undrained
1 can (15.25 oz.) Green Giant whole kernel corn, drained
3/4 C. Original Bisquick mix
1 tsp. salt
3/4 C. yellow cornmeal
2/3 C. milk
1 egg

Heat oven to 350ºF. Cook beef and onion in 2-quart saucepan, stirring frequently, until beef is brown and onion is tender; drain. Mix chili powder, 1 T. Bisquick mix and the water; add to beef mixture. Stir in tomatoes, corn and salt; break up tomatoes. Heat to boiling, stirring frequently. Pour into ungreased square baking dish, 8x8x2 inches, or 2-quart casserole. Stir remaining ingredients until blended; pour over beef mixture. Bake uncovered 35 to 40 minutes or until golden brown.

Cook’s Illustrated Spanish-Style Garlic Shrimp

Cook’s Illustrated Spanish-Style Garlic Shrimp

Cook’s Illustrated Spanish-Style Garlic Shrimp

Serve shrimp with crusty bread for dipping in the richly flavored olive oil. The dish can be served directly from the skillet (make sure to use a trivet) or, for a sizzling effect, transferred to an 8-inch cast iron skillet that’s been heated for 2 minutes over medium-high heat. We prefer the slightly sweet flavor of dried chiles in this recipe, but tsp. sweet paprika can be substituted. If sherry vinegar is unavailable, use 2 tsp. dry sherry and 1 tsp. white vinegar.

14 garlic cloves, peeled
1 lb. large shrimp (31 to 40 per pound), peeled, deveined, and tails removed
1/2 C. olive oil
1/2 tsp. salt
1 bay leaf
1 (2-inch) piece mild dried chile, such as New Mexican, roughly broken, seeds included
1 1/2 tsp. sherry vinegar
1 tsp. chopped fresh parsley

Mince 2 garlic cloves and toss with shrimp, 2 tsp. olive oil, and salt in medium bowl. Let shrimp marinate at room temperature for 30 minutes. Meanwhile, using flat side of chef’s knife, smash 4 garlic cloves. Heat smashed garlic with remaining 6 tsp. olive oil in 12-inch skillet over medium-low heat, stirring occasionally, until garlic is light golden brown, 4 to 7 minutes. Remove pan from heat and allow oil to cool to room temperature. Using slotted spoon, remove smashed garlic from skillet and discard. Thinly slice remaining 8 garlic cloves. Return skillet to low heat and add sliced garlic, bay leaf, and chile. Cook, stirring occasionally, until garlic is tender but not browned, 4 to 7 minutes. (If garlic has not begun to sizzle after 3 minutes, increase heat to medium-low.) Increase heat to medium-low; add shrimp with marinade to pan in single layer. Cook shrimp, undisturbed, until oil starts to gently bubble, about 2 minutes. Using tongs, flip shrimp and continue to cook until almost cooked through, about 2 minutes longer. Increase heat to high and add sherry vinegar and parsley. Cook, stirring constantly, until shrimp are cooked through and oil is bubbling vigorously, 15 to 20 seconds. Serve immediately.

Chicken, Broccoli & Cheddar Potato Waffles

Chicken, Broccoli & Cheddar Potato Waffles

Chicken, Broccoli & Cheddar Potato Waffles

5 yukon gold potatoes
1/3 C. 2% milk
3 T. unsalted butter
1 1/3 C. chopped rotisserie chicken
1 C. shredded cheddar cheese
1 1/3 C. finely chopped boiled broccoli
1/2 tsp. table salt
1/4 tsp. coarse ground black pepper
1 C. all purpose flour
1 large egg

Boil the potatoes until tender about 30 minutes. Drain and place them in a large bowl. Mash them and then add milk and butter. Mix until well incorporated. Stir in the chicken, cheese, broccoli, salt, pepper, flour and egg. Turn on a waffle iron to medium/high heat. Spray with non-stick spray if need be. Pour in 1/3 C. batter and cook until slightly brown.

Clam Dip with Bacon & Scallions

Clam Dip with Bacon & Scallions

Clam Dip with Bacon & Scallions

4 slices Bacon, cut into ¼” pieces
¾ C. Sour Cream
¾ C. Mayo
1 tsp. Lemon Juice
1 tsp. Worcestershire
1 6.5oz. cans minced Clams, drained
2 Scallions, sliced thin
Salt & Pepper
Cayenne Pepper

Cook bacon in 8 inch skillet over medium heat until crisp, 5-7 minutes. Transfer to paper towel lined plate. Whisk together sour cream, mayo, lemon juice, and Worcestershire in medium bowl. Stir in clams, scallions and bacon. Season with salt, pepper and cayenne to taste. Transfer dip to serving bowl, cover with plastic wrap and refrigerate until flavors are blended, at least 1 hour, and up to 2 days.

Baked Eggs Florentine

Baked Eggs Florentine

Baked Eggs Florentine

1 tsp. Butter
1 C. Thawed, drained frozen chopped spinach
1/4 C. part Skim Ricotta Cheese
1 T. Parmesan Cheese, divided
1/4 tsp. Salt
1/8 tsp. each Pepper & Nutmeg
2 Eggs
2 tsp. Half & Half

Pre-heat oven to 350 degrees. In 9” non-stick skillet melt butter; add spinach and cook over high heat, stirring frequently until spinach is heated through. (About 2-3 minutes) Transfer to medium mixing bowl; add ricotta cheese, tsp. Parmesan cheese, salt, pepper and nutmeg and mix well. Spray 2 10 oz. Custard cups with non-stick cooking spray; spoon half of the spinach mustard into each cup. Using the back of the spoon, make an indentation in the center of each portion. Being careful not to break yolk, crack an egg into a small dish, then slide into indentation; repeat with remaining egg. Pour 1 tsp. half and half over each egg and sprinkle with remaining 1/8 tsp. Parmesan cheese. Bake until eggs are set – about 8-10 minutes

Skewered Buffalo Mozzarella Parcels

Skewered Buffalo Mozzarella Parcels

Skewered Buffalo Mozzarella Parcels

Olive Oil
2 cloves Garlic, crushed
Rosemary Sticks, for skewers
Ciabatta bread, cut or torn into small pieces
Buffalo Mozzarella, cut or torn into pieces the same size as the bread
Smoked Pancetta
Arugula
Lemon Juice

Add garlic to olive oil in bowl along with a few rosemary leaves. Toss bread and mozzarella in bread and let marinate for 5 minutes. Season with salt and pepper. Take 1 piece bread and 1 piece mozzarella and stack them on each other. Wrap a piece of pancetta around them and push onto a rosemary stalk. Repeat until its mostly full (probably about 4 balls per skewer). Preheat grill while you finish for all bread and mozzarella. Grill for 5-6 minutes, turning once, until crisp and golden. Squeeze lemon into bowl that held the olive oil, cheese and bread, and whisk it. Add arugula and toss with your hands to lightly coat. Place arugula on plate, top with skewer and enjoy.

Grapefruit Avocado Salad

Grapefruit Avocado Salad

Grapefruit Avocado Salad

The vinaigrette recipe makes more dressing than you will need for the amount of avocado and grapefruit. Just refrigerate the extra in a jar and save to dress another salad!

2 avocados, peeled and sliced
2 grapefruits, peeled, segmented, seeds removed (see method below for how to “supreme” a grapefruit)
Lettuce

1/2 shallot minced (1 T.)
1 1/2 teaspoons chopped fresh oregano or 1/2 teaspoon dried oregano
1 1/2 teaspoons lime zest
3 T. lime juice
1/2 cup light olive oil
1 teaspoon sugar
1/4 teaspoon kosher salt

In a small bowl, mix the vinaigrette ingredients. To supreme the grapefruit, first slice off a half-inch or more from the stem end and the blossom end of the fruit, enough to easily expose the fruit. Use a sharp knife. Then use the knife to cut away the peel from the grapefruit, following the contours of the fruit. Keep cutting away the peel until the grapefruit is completely peeled. Use the knife to cut alongside the membranes that separate the grapefruit segments. Remove the segments by either cutting the segments away from the membranes, or by gently pulling the segment out after you’ve made a cut alongside one of the membranes. Continue to work around the grapefruit until you’ve cut out or removed all of the segments, without their connective membranes. Peel and slice the avocados. (See this useful guide.) Arrange slices of avocados and grapefruit segments on a plate on a bed of a few lettuce leaves. Spoon dressing over the salad.

Baked Chili Relleno Eggs

Baked Chili Relleno Eggs

Baked Chili Relleno Eggs

2 4oz. cans Whole Green Chilis (or 8 fresh roasted chilis)
2 C. grated Monterey Jack Cheese, divided
1 ½ T. Butter
6 Eggs
1 T. Flour
2 C. Milk
1/8 tsp. Chili Powder

Preheat oven to 325. Slit each chili down one side and fill loosely with grated cheese, using 1 cup cheese for all chilis. Lay filled chilis in a lightly buttered, soufflé type backing dish. In separate bowl, beat eggs and flour. Stir in milk and chili powder. Fold in remaining grated cheese. Pour eggs over chilis. Bake 45 minutes to an hour, until top is bubbly and a knife inserted near center comes out clean.

from The Idiot’s Guide Glycemic Index Cookbook

Yield: 6 servings
Calories: 282
Fat: 21g
Fiber: 0g

Fresh Cream of Whatever Soup

Fresh Cream of Whatever Soup

Fresh Cream of Whatever Soup

1 tsp. finely chopped onion
2 T. butter
2-3 T. flour
1 tsp. salt
1/4 tsp. pepper
1 C. diced chicken, diced sautéed celery, sliced sautéed mushrooms, etc.
3 C. chicken stock
1 C. milk or cream

Sauté the onion in butter till transparent. Blend in the flour, salt and pepper. Stir over medium heat until smooth and bubbly. Then stir in the chicken (or other ingredient). Bring to a boil for a minute, stirring constantly. Remove from heat. Gradually stir in the chicken stock and then the milk or cream. Heat to serving temperature.

Super Light Roasted Red Pepper Soup

Super Light Roasted Red Pepper Soup

Super Light Roasted Red Pepper Soup

8 red bell peppers (about 2 3/4 pounds)
5 black peppercorns
3 thyme sprigs
1 bay leaf
2 teaspoons olive oil
2 cups diced onion (about 1 large)
1 tablespoon minced fresh garlic
4 cups fat-free, less-sodium chicken broth
3 tablespoons white wine vinegar
1/4 teaspoon hot pepper sauce (such as Tabasco)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh chives

Preheat broiler. Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil for 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand for 15 minutes. Peel and chop. Place peppercorns, thyme, and bay leaf on a double layer of cheesecloth. Gather edges of cheesecloth together; tie securely. Heat oil in a large Dutch oven over medium heat. Add onion and garlic; cook 15 minutes or until onion is lightly browned, stirring occasionally. Add bell peppers, cheesecloth bag, broth, vinegar, and hot pepper sauce to pan. Increase heat to medium-high, and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove and discard cheesecloth bag; stir in salt and black pepper. Place half of bell pepper mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth. Pour pureed mixture into a large bowl; repeat procedure with remaining soup. Sprinkle with chives.

Yield: 6 servings
Calories: 99
Fat: 2.4g
Fiber: 1.4g

Baby Artichokes and Sausage Rigatoni

Baby Artichokes and Sausage Rigatoni

Baby Artichokes and Sausage Rigatoni

1 1/2 lb. artichokes (1 1/2 in. wide)
1 head fennel (3 1/2 in. wide)
1 lb. mild or hot Italian sausages, casings removed
1 1/2 C. chopped onion
2 tsp. fennel seed
1 tsp. minced garlic
1 C. thinly sliced red bell pepper
1/2 C. dry white wine
1 C. fat-skimmed chicken or vegetable broth
1/2 C. whipping cream
1 lb. dried rigatoni pasta
1/2 C. grated parmesan cheese
Salt

Break off and discard artichoke leaves down to the pale green, tender inner leaves. Cut off and discard thorny tips. Trim bottoms. Quarter artichokes (they will discolor). Trim out and discard fuzzy centers. Rinse and drain artichokes. Trim and discard stems and any bruised portions from fennel. Rinse fennel and thinly slice crosswise. In a 5- to 6-quart pan over medium-high heat, frequently stir sausages, breaking up meat with spoon, until brown, about 10 minutes. Add artichokes, fennel, onion, fennel seed, garlic, and bell pepper to pan. Stir often until onion is limp, about 10 minutes. Pour wine, broth, and cream into pan. Bring to a boil over high heat, and then reduce heat and simmer, stirring occasionally, until artichokes are tender when pierced, about 10 minutes. Meanwhile, cook pasta in 4 quarts boiling water until tender to bite, 10 to 12 minutes. Drain pasta, put in a serving bowl, and top with artichoke sauce. Offer cheese and salt to add to taste.

Mojo Potatoes

Mojo Potatoes

Mojo Potatoes

6 large Idaho baking potatoes
2 C. flour
1⁄2 tsp. cayenne pepper
2 tsp. thyme
1 tsp. garlic powder
Pinch Paprika
salt, to taste
pepper, to taste
1 large egg beaten with 3 T. Milk
oil

Cook potatoes whole – steam, bake, or microwave. Cool. Cut each potato into 1/4″ rounds. Heat oil to 375°F. Stir together the flour, cayenne, thyme, garlic powder, salt and pepper to taste. (you can adjust seasonings to your liking). Dip each potato wedge into the egg mixture, then dredge thoroughly in the seasoned flour mixture. Deep fry wedges without overcrowding, until crisp and golden. Drain on paper towels and serve.

Waffled Ham and Cheese Melt with Maple Butter

Waffled Ham and Cheese Melt with Maple Butter

Waffled Ham and Cheese Melt with Maple Butter

1 T. unsalted butter, at room temperature
2 slices sandwich bread
2 oz. Gruyère cheese, sliced
3 oz. Black Forest ham, sliced
1 T. Maple Butter

Preheat the waffle iron on low. Spread a thin, even layer of butter on one side of each piece of bread. Pile the cheese and ham on the unbuttered side of one slice of bread, and put the open-face sandwich in the waffle iron as far away from the hinge as possible. (This allows the lid to press down on the sandwich more evenly.) Place the second slice of bread on top, with the buttered side up, and close the waffle iron. Check the sandwich after 3 minutes. About halfway through, you may need to rotate the sandwich 180 degrees to ensure even pressure and cooking. If you’d like, you can press down on the lid of the waffle iron a bit to compact the sandwich but do so carefully – the lid could be very hot. Remove the sandwich from the waffle iron when the bread is golden brown, and the cheese is melted. Spread the Maple Butter on the outside of the sandwich. Slice in half diagonally and serve. Makes 1 sandwich. Maple Butter: Combine 8 T. (1 stick) salted room-temperature butter with 1 T. maple syrup in a medium-size bowl and whip with an electric mixer or a whisk until well-blended.

Baby Dutch Babies

Baby Dutch Babies

Baby Dutch Babies

2 T. butter or margarine
2 large eggs
1/2 C. flour
1/2 C. milk (2% or whole)
1 4-oz package cream cheese
about 1/4 C. jam – whatever flavor you prefer
optional: Powdered sugar; Maple Syrup

Get out a muffin tin with 12 large muffin C. (2 1/2 inch diameter C.)… or use 2 muffin pans with 6 C. each. Divide butter equally among the C. of the pan(s). Set pan in 425 degree F. oven to melt the butter, roughly 2 minutes. As butter melts in the C., combine in a food processor or blender: eggs, flour, and milk; Whirl until blended. Cut cream cheese into cubes the size of a scant tsp. Remove pan(s) from oven. Spoon about 2 T. Batter into each C.. Use all the batter. Bake 5 minutes to firm the bottoms. Remove from oven and quickly add to each muffin C.: 1 scant tsp. cream cheese and 1 scant tsp. jam. Put back in oven and bake until puffed and browned on edges, 10 minutes longer. Remove and enjoy hot from the oven!

Garden Antipasto

Garden Antipasto

Canning: Garden Antipasto

1 1/2 lb. sweet peppers, stemmed, seeds & ribs removed, thickly sliced
1 lb. eggplant, sliced into 1/2-inch batons
2 C. red wine vinegar, divided
1 1/2 tsp. Kosher or pickling salt
1 C. olive oil
3 large, or 6 small, cloves garlic
6 sprigs fresh thyme, or other fresh herb
1 1/2 tsp. black peppercorns

Prepare canner, jars and lids. In a medium stockpot, bring 1 C. vinegar + 1 C. water to a boil. Add eggplant and poach, stirring occasionally, until vegetables soften, about 2 – 3 minutes. Scoop eggplant out with a slotted spoon and remove to a clean bowl. Add sliced peppers to the stockpot. Add water to cover: bring to a boil, reduce heat and simmer, covered, until peppers are softened, about 2 – 3 minutes. Drain and remove peppers to the eggplant bowl. Add 2 small garlic cloves, 2 sprigs thyme and 1/2 tsp. peppercorns to each clean, hot pint jar. Pack in eggplant and peppers, squishing them in fairly tightly, to a generous 1/2-inch head space. Fill all pint jars with vegetables before adding brine. Bring remaining 1 C. vinegar and salt to a boil in the stockpot. Add olive oil and bring back to a boil. Ladle boiling brine over peppers & eggplant in the pint jars: remove any air bubbles with a chopstick or spatula, adjusting brine to a head space of 1/2-inch. Wipe rims thoroughly (ensure no olive oil remains on the rims), affix lids and process in a boiling water bath for 10 minutes.

Sweet And Savory Waffled Sausage Patties

Sweet And Savory Waffled Sausage Patties

Sweet And Savory Waffled Sausage Patties

2 T. maple syrup (sub reduced apple cider for variation)
1 tsp. dried sage
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 tsp. dried marjoram
1/8 tsp. cayenne pepper
1 lb. ground pork
nonstick cooking spray

Preheat the waffle iron on medium. Preheat the oven on its lowest setting. In a medium sized bowl, combine the maple syrup, sage, salt, black pepper, marjoram and cayenne pepper and mix well to combine. Add the pork to the spice mixture, and mix well with your hands. Form patties that will fit on one section of your waffle iron. Coat both sides of the waffle iron with nonstick spray. Place a patty on each section of the waffle iron and close the lid. With thin patties in a conventional style waffle iron, the meat may be done in as little as 2 minutes. Belgian-style machines or thicker patties may require more time. The pork should reach an internal temperature of 160°F on an instant-read thermometer. Remove the patties from the waffle iron and serve. Place the finished sausage patties in the oven to keep them warm while the others cook in the waffle iron.

Chicken, Bacon & Spinach Spaghetti

Chicken, Bacon & Spinach Spaghetti

Chicken, Bacon & Spinach Spaghetti

12 oz. spaghetti or angel hair
1 tbsp. extra-virgin olive oil
1 lb. boneless skinless chicken breasts
kosher salt
Freshly ground black pepper
6 slices bacon
2 cloves garlic
2 c. diced tomatoes (canned or fresh)
3 c. baby spinach
1/2 c. heavy cream
1/3 c. freshly grated Parmesan
Fresh basil, for garnish

In a large pot of salted boiling water, cook spaghetti or angel hair according to package directions until al dente. Drain, reserving 1 cup pasta water, and return to pot. Meanwhile, in a large skillet over medium-high heat, heat oil. Season chicken with salt and pepper and cook until cooked through and no longer pink, 4 minutes per side. Transfer to a cutting board and slice into strips. In a second skillet, cook bacon until crispy. Transfer to a paper towel-lined plate and drain, then chop. Pour off half the bacon fat and add garlic, tomatoes, and spinach to skillet. Season with salt and pepper, then add heavy cream, Parmesan, and 1/2 cup pasta water; let simmer. Add spaghetti or angel hair and toss until fully coated. Add chicken and bacon and toss, then garnish with basil and serve.

LTS Pantry Stable “Roux” Base

LTS Pantry Stable “Roux” Base

Pantry Stable “Roux” Base

2 C. Milk Powder (not instant nonfat dry milk)
1 C. Butter Powder
1 C. Flour

Whisk to combine, store in a mason jar in pantry. To make white sauce, mix ½ C. mix with 1 C. water in a small saucepan. Cook over medium heat, stirring constantly, until sauce is thickened.

Replace water with pan drippings or meat stock/broth for a gravy.

To replace a can of “Cream of X soup” in a recipe, mix a cup of the mix with 1 ¼ C. water. Add dehydrated celery, mushroom, onion, and/or chicken bouillon to match the type of Cream soup you need. Cook over medium heat, stirring, until thickened.

Backyard Championship Ribs

Backyard Championship Ribs

Backyard Championship Ribs

3 Slabs of St. Louis-Style Ribs or Baby Back Ribs, cut in half, membrane off and washed
1/2 C. Turbinado sugar
1 C. Big Time Barbecue rub (recipe follows)
1 C. honey
1 1/2 C. apple juice
2 C. Honey BBQ Sauce

About 30 minutes before they go in to the cooker mix the rub and the Turbinado sugar together and rub it on the ribs. Use about 2/3 on the meaty side and 1/3 on the boney side. Much of his will depend on your equipment, but you should cook them slow with a little bit of hickory and cherry wood until they are nicely caramelized and looking great. About 325 degrees with an indirect setup would be a good target temperature. One to one and a half hours is a good time guideline for this step. Use a rib rack if you need it for space. Remove the ribs to a platter or sheet pan and brush them all on both sides with honey. The next step is a tenderizing process. Put the ribs in an aluminum foil pan with a little apple juice in the bottom, about one inch. Stand them on end in the pan if you need to. Cover with foil and cook on low until tender. Again, 325 degrees and indirect would be a good target. If you have a hard time keeping your grill low, you’ll need to check that the apple juice doesn’t all cook off. Replenish it as needed. This step can even be done in the oven. The time for this step is one hour as a guideline; but again, this will vary depending on your equipment. Test the ribs by sticking them with a toothpick to see when they are soft and tender. (*At this point you could cool them down, wrap them separately and reheat later. This is a great way to take ribs to a tailgate party or to prepare ahead for a party at home.) Transfer the cooked ribs to a medium hot grill. Brush with the Big Time BBQ Glaze and flip for a just a few minutes. Cut in to pieces and serve.

Big Time BBQ Rub

1/2 C. salt
1/2 C. Turbinado sugar
1/4 C. granulated brown sugar
1 T. granulated garlic
1 T. granulated onion
2 T. paprika
2 T. chili powder
2 T. freshly ground black pepper
2 tsp. cayenne
1 T. thyme leaves
1 T. ground cumin
1 tsp. ground nutmeg

Combine all ingredients, mix well, and store in an airtight container. Note: For a quick mix, combine all ingredients in a resealable plastic bag, seal securely and toss until blended. Take to the grill with you and use as needed.

Green Goddess 50 Calorie Soup

Green Goddess 50 Calorie Soup

Green Goddess 50 Calorie Soup

1 onion, peeled and finely diced
600mls vegetable stock
1 tsp. Anchovy Paste
4 spring onions, trimmed and chopped
450g to 500g assorted green lettuce & salad leaves (such as Batavia lettuce, Iceberg Lettuce, Watercress, Rocket, Spinach and Nettles)
¼ C. chopped Tarragon
small bunch of mint (chopped, about 2 to 2 tablespoons, some left for a garnish)
2 teaspoons cornflour (mixed with a little milk)
200ml skimmed milk (0% fat)
salt and pepper (to taste)
Lemon Juice

Pour the stock into a large saucepan that has a lid and dissolve anchovy paste into liquid; add the chopped onion and spring onions. Simmer with the lid on for 10 minutes, or until the onions are soft. Add the lettuce and green leaves, replace the lid and simmer for a further 15 to 20 minutes, or until the leaves have cooked down and are soft. Add the chopped tarragon and mint and cook for a further 1 to 2 minutes. Transfer the soup to a blender or using a hand-held immersion blender, liquidize the soup until it is smooth. Pour the soup back into the saucepan. Add the corn flour and milk paste to the rest of the milk and then add it to the soup. Bring the soup to the boil and then turn down the heat, making sure you stir it continually until the soup has thickened. Season to taste with salt and pepper. Serve in warmed soup bowls and scatter some chopped mint over the top of the soup as a garnish

Asian Flavors Low Calorie Soup

Asian Flavors Low Calorie Soup

Asian Flavors Low Calorie Soup

32oz. Chicken or Vegetable Broth
1 whole Garlic Clove
1 small knob of ginger

3 x celery sticks finely chopped
grated fresh ginger
1 finely chopped chile Red, Green and yellow pepper finely chopped
Finely sliced mushrooms
Handful of Beansprouts
Handful of Spinach and / or coriander
Chopped spring onions (keep some back to add to serve)
Dash of lime juice
Dash of Fish Sauce
Dash of Soy Sauce

Simmer broth with whole garlic and ginger knob while preparing the remaining ingredients. Remove garlic and ginger once all other mise en place is complete. Add celery, grated ginger and finely sliced chile. Bring to a slow boil and cook until celery is beginning to soften. Add bell pepper, mushrooms, bean sprouts, spinach and cilantro, green onion white and some green (reserve some green for garnish) and continue to cook until heated through, but vegetables still have some crunch. Season with fish sauce, soy sauce and lime. Taste and adjust seasoning. Serve garnished with green onion tops (and a few cilantro leaves, if desired).

Mushroom Soup without Cream

Mushroom Soup without Cream

Mushroom Soup without Cream

2 tablespoons butter
1 cup peeled and sliced carrots
1 cup sliced onions
1 cup sliced leeks (optional)
1/2 cup sliced celery
1 teaspoon fresh thyme leaves
2 pounds sliced fresh brown or white mushrooms
6 cups chicken stock
salt and pepper to taste
1/2 cup chopped green onion

Melt the butter in a stock pot over medium heat. Add carrots, onions, leeks, and celery. Cook and stir until tender, but not browned, about 10 minutes. Stir in thyme and mushrooms, and continue cooking until mushrooms are soft, about 5 minutes. Pour chicken stock into the pot, and season with salt and pepper. Cover, and simmer over low heat for 30 minutes. Ladle into bowls, and serve with green onions sprinkled on the top.