HERBED SPAGHETTI SQUASH http://www.marla-deen-fit.net/3/post/2013/01/a-non-planned-leg-workout-and-great-fake-pasta.html
HEALTHY GAME DAY APPETIZERS http://www.marla-deen-fit.net/3/post/2013/01/game-day-goods.html
BLACK BEAN SWEET POTATO CHILI http://www.marla-deen-fit.net/3/post/2013/01/black-bean-sweet-potato-chili.html
SPICED PORK TENDERLOIN WITH SAUTEED APPLES
Ingredients
- 3/8 teaspoon salt
- 1/4 teaspoon ground coriander
- 1/4 teaspoon freshly ground black pepper
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces
- Cooking spray
- 2 tablespoons butter $
- 2 cups thinly sliced unpeeled Braeburn or Gala apple $
- 1/3 cup thinly sliced shallots
- 1/8 teaspoon salt
- 1/4 cup apple cider
- 1 teaspoon fresh thyme leaves
- 1. Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.
- 2. Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.
CHICKEN SAUSAGE GUMBO
Ingredients:
NOVEMBER 2012
On a personal note, I doubled the recipe so it was full of plenty of sausage and chicken. I also cooked the rice and put it right into the pot when it was time to serve.
Nutritional Information
Amount per serving
Ingredients:
- 6 ounces andouille sausage, finely chopped
- 2 tablespoons butter
- 2 tablespoons canola oil
- 1.5 ounces all-purpose flour (about 1/3 cup)
- 8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
- 1 cup chopped onion
- 3/4 cup chopped green bell pepper (about 1 medium)
- 1/2 cup thinly sliced celery
- 1 tablespoon salt-free Cajun/Creole seasoning
- 1/2 teaspoon salt
- 5 garlic cloves, minced
- 3 cups no-salt-added chicken stock (such as Swanson)
- 1 (14.5-ounce) can no-salt-added whole tomatoes, drained and crushed
- 1 cup frozen cut okra
- 3 cups bagged precooked brown rice
- 1. Heat a Dutch oven over medium-high heat. Add sausage to pan; sauté for 5 minutes, turning to brown on all sides. Remove sausage from pan using a slotted spoon, and drain on paper towels. Melt butter in drippings in pan. Add oil to pan; swirl. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Stir flour into butter mixture; cook 3 minutes or until flour mixture starts to brown, stirring constantly with a whisk. Add chicken; sauté 4 minutes, stirring frequently. Add onion and next 5 ingredients (through garlic) to pan; sauté for 6 minutes or until vegetables are tender, stirring occasionally. Add stock and tomatoes to pan; bring to a boil. Return sausage to pan; stir in okra. Reduce heat, and simmer 6 minutes, stirring occasionally. Serve over rice.
NOVEMBER 2012
On a personal note, I doubled the recipe so it was full of plenty of sausage and chicken. I also cooked the rice and put it right into the pot when it was time to serve.
Nutritional Information
Amount per serving
- Calories: 367
- Fat: 16.1g
- Saturated fat: 5.6g
- Monounsaturated fat: 7.3g
- Polyunsaturated fat: 2.7g
- Protein: 19g
- Carbohydrate: 36.8g
- Fiber: 4.2g
- Cholesterol: 57mg
- Iron: 2.6mg
- Sodium: 559mg
- Calcium: 70m
ROASTED CHICKEN THIGHS WITH MUSTARD-THYME SAUCE
1 T. Olive Oil
8 bone-in chicken thighs, skinned
1/2 tsp salt, divided
1/2 tsp ground black pepper, divided
1 T butter
1/2 C chopped onion
2 tsp chopped fresh thyme
1 C no salt added chicken stock
4 tsp flour
1 tsp Dijon mustard
Preheat oven to 425.
Heat large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/4 tsp salt and 1/4 tsp pepper. Add chicken to pan; cook 4 minutes on each side or until lightly browned. Remove chicken from pan; place in 11x7-inch glass or ceramic baking dish. Bake for 16 minutes or until thermometer registers 165. Remove chicken from dish; reserve drippings.
Return skillet to medium high heat. Add butter; swirl to coat. Add onion and thyme; saute' 5 minutes or until tender. Combine 3 T stock and flour in a small bowl stirring with a whisk until smooth. Add flour mixture, remaining stock and reserved drippings to pan, scrapibng pan to loosen browned bits. Bring to a boil and cook for 2 minutes or until slightly thickened. Remove from heat and add mustard, remaining 1/4 tsp salt and 1/4 tsp pepper, stirring. Serve sauce with chicken.
Calories 246; Fat 11.7 gr; Protein 28.9 gr; Sodium 498 mg; Chol 122 mg
Roasted Potatoes and Green Beans
Preheat oven to 425. Combine 1 T olive oil; 1/4 tsp salt; 1/4 tsp black pepper; 1 lb fingerling potatoes, halved lengthwise; 10 oz trimmed haricots verts; and 2 thinly sliced garlic cloves on a jelly roll pan coated with cooking spray; toss to coat. Bake for 25 minutes, stirring once.
Calories 145; Fat 3.7 gr
IngredientsQuinoa:- 1 1/2 cups quinoa
- Zest of 1 large orange
- Kosher salt
Scallops:- Vegetable-oil cooking spray
- Eighteen 1 1/2-to-2-inch scallops (about 1 1/2 pounds), tough muscle removed
- 3 tablespoons extra-virgin olive oil
- Kosher salt and freshly ground pepper
Dressing:- 1/4 cup extra-virgin olive oil
- 1/4 cup fresh orange juice (about 1 large orange)
- 2 tablespoons fresh lemon juice
- Kosher salt and freshly ground pepper
- One 15-ounce can garbanzo beans, drained and rinsed
- 1/3 cup chopped fresh flat-leaf parsley
- Kosher salt and freshly ground pepper
- Special equipment: Twelve 8-inch wooden skewers, soaked in water for 30 minutes to prevent scorching
DirectionsFor the quinoa: In a medium saucepan, bring 2 cups water, the quinoa, orange zest and 1 teaspoon salt to a boil over medium-high heat. Reduce the heat to a simmer. Cover the pan and cook until all the liquid has been absorbed, 10 to 12 minutes. Fluff with a fork, cover the pan and let the quinoa sit for 10 to 12 more minutes.
For the scallops: Heat a grill pan over medium-high heat or preheat a gas or charcoal grill. Spray with cooking spray. Thread 3 scallops onto a skewer. Thread another skewer (alongside the first) through the scallops about 1/2-inch apart to make flipping the skewers easier. Repeat with the remaining scallops and skewers to make 6 skewers in total. Drizzle with the olive oil and season with 2 teaspoons salt and 1/2 teaspoon pepper. Grill until cooked through, 2 to 3 minutes per side.
For the dressing: In a small bowl, whisk together the olive oil, orange juice, lemon juice, 1 teaspoon salt and 1/2 teaspoon pepper until smooth.
Place the quinoa in a large serving bowl. Add the dressing, beans and parsley. Toss until coated. Season with salt and pepper. Arrange the grilled scallops on top and serve.
Garlic-Sauteed Shrimp and Spinach
This is a great, super quick, healthy (of course!) dinner that works for any busy night. If it worked for us us it can save you from a fast food dinner . . . and, yes, Chic-fil-a IS fast food! (No offense to the institution - I love their philosophy and the cow billboards!)
Here it is:
1 lb medium shrimp, shelled and deveined (I used more for my crew)
1 1/2 tsp grated lemon zest
1 T fresh lemon juice
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 T plus 1 tsp olive oil
6 garlic cloves (or more - I like lots of garlic)
10 cups of loosely packed fresh spinach (spinach cooks down to nothing, so while this may sound like a lot, we needed more)
1 T chicken broth, sodium and fat free
1 Cup bottled, roasted re peppers, rinsed, drained and cut into strips
Toss the shrimp with lemon zest, lemon juice and 1/4 tsp pepper and salt
In a large deep nonstick skillet, or wok, warm the oil and add the garlic, saute, stirring until golden, 2 - 3 minutes. Transfer with a slotted spoon to a plate.
Add the shrimp to the skillet and sauteuntil the shrimp are pink and just opaque in the center, 2 - 3 minutes. With tongs, transfer shrimp to a plate.
Add the spinach to the skillet in handfuls, adding another handful as the spinach cooks down; drizzle with broth as it cooks. When all the spinach has been added, season with remaining salt and pepper then add the roasted bell peppers and cook until just heated.
Return the shrimp and garlic to the skillet and toss to mix.
(I served with leftover pasta for my boys, but I was quite happy with just the shrimp and spinach)
Makes 4 servings
Calories: 196
Total fat: 7 G
Saturated fat: 1 G
fiber: 4.6 G
Calcium: 236 MG
Iron: 7.9 MG
HOPE YOU ENJOY ON A BUSY NIGHT!
GOOEY CHOCOLATE PUDDING CAKES
Dip into these cakes and find a layer of thick chocolate sauce. To make a large cake, pour the batter into a 1 quart casserole dish and increase baking time to 35 - 40 minutes.
Prep: 20 min. Bake 20 min. 350 degrees
1/2 Cup All-Purpose Flour
1/4 Cup Sugar
3/4 tsp baking powder
1/3 Cup Milk
1 T oil
1 tsp vanilla
1/4 Cup Nutella
1/3 Cup semisweet chocolate pieces
1/2 Cup sugar
1/4 Cup unsweetened cocoa powder
3/4 Cup boiling water
Preheat oven to 350. Combine flour, 1/4 Cup sugar, baking powder and 1/4 tsp salt. Add milk, oil and vanilla. whisk until smooth. Stir in Nutella and baking pieces. Divide batter into six 5 to 8 oz oven-safe ramekins. Place in 15 x 10x 1 inch baking pan. Set aside. In same bowl stir 1/2 Cup sugar and cocoa. Gradually stir in boiling water. Pour evenly over batter in dishes.
Bake, uncovered, 20 minutes or until wooden toothpick inserted into cake portion comes out clean. Serves 6.
Per Serving: 270 calories; 9 g fat; 2 g fiber, 3 g protein.
Dip into these cakes and find a layer of thick chocolate sauce. To make a large cake, pour the batter into a 1 quart casserole dish and increase baking time to 35 - 40 minutes.
Prep: 20 min. Bake 20 min. 350 degrees
1/2 Cup All-Purpose Flour
1/4 Cup Sugar
3/4 tsp baking powder
1/3 Cup Milk
1 T oil
1 tsp vanilla
1/4 Cup Nutella
1/3 Cup semisweet chocolate pieces
1/2 Cup sugar
1/4 Cup unsweetened cocoa powder
3/4 Cup boiling water
Preheat oven to 350. Combine flour, 1/4 Cup sugar, baking powder and 1/4 tsp salt. Add milk, oil and vanilla. whisk until smooth. Stir in Nutella and baking pieces. Divide batter into six 5 to 8 oz oven-safe ramekins. Place in 15 x 10x 1 inch baking pan. Set aside. In same bowl stir 1/2 Cup sugar and cocoa. Gradually stir in boiling water. Pour evenly over batter in dishes.
Bake, uncovered, 20 minutes or until wooden toothpick inserted into cake portion comes out clean. Serves 6.
Per Serving: 270 calories; 9 g fat; 2 g fiber, 3 g protein.
PUMPKIN BANANA MOUSSE TART perfect for the season
I made this dessert the other day for a group of women - they were guinea pigs as I had never made it before. I don't think I was the only one to love this dessert as there was only a tiny sliver left! The pumpkin tart has a great consistency, a yummy crust with a touch of cinnamon and the hint of banana for sweetness is all delightful to the tastebuds! I can't say this is a light dessert, but hey, Pumpkin is filled with vitamins A and C and at least you can pronounce ALL the ingredients. There are a couple of added steps, but well worth the effort. I am definitely making this for the Thanksgiving table!
FOR THE CRUST:
2 C graham cracker cumbs 1 stick butter unsalted butter, melted
1/2 C sugar
1/4 tsp ground cinnamon
FOR THE FILLING:
1/2 C half and half
1 15 oz can pumpkin puree
1 C light brown sugar, lightly packed
3/4 tsp kosher salt
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large egg yolks
1 pkg (2 tsp) unflavored gelatin
1 ripe banana
1/2 tsp orange zest
1/2 C cold cream
2 T sugar
Preheat oven to 350 degrees. Combine graham crackers, sugar, cinnamon and melted butter in a bowl and mix well. Pout into 11 inch tart pan with removable bottom and press evenly into sides and bottom. Bake 10 minutes and cool.
For the filling, heat half and half, pumpkin, brown sugar, salt, cinnamon, nutmeg in a heat proof bowl set over a pan of simmering water until hot, about 5 minutes. Whisk egg yolks in another bowl, stir some of the hot pumpkin into the egg yolks to heat them, then pour the egg-pumpkin mixture back into the double boiler and stir well. Heat the mixture over the simmering water for another 4 - 5 minutes, until it begins to thicken, stirring. Remove from the heat.
Dissolve the gelatin in 1/4 cup cold water. Add dissolved gelatin, banana, and orange zest to pumpkin mixture and mix well. Set aside to cool.
Whip cream in bowl of electric mixer fitted with whisk attachment until soft peaks form. Add sugar and continue to whisk until you have firm peaks. Carefully fold the whipped cream into the pumpkin mixture and pour into the cooled tart shell. Chill 2 hours or overnight.
For decoration, whip the cream in the bowl of an electric mixer fitted with the whisk attachment until soft peaks form. Add the sugar and vanilla and continue to whisk. Pipe or spoon the whipped cream decoratively on the tart and sprinkle, if desired, with orange zest. Serve chilled.
Delicious!
Recipe from Ina Garten, BAREFOOT CONTESSA, FAMILY STYLE
FOR THE CRUST:
2 C graham cracker cumbs 1 stick butter unsalted butter, melted
1/2 C sugar
1/4 tsp ground cinnamon
FOR THE FILLING:
1/2 C half and half
1 15 oz can pumpkin puree
1 C light brown sugar, lightly packed
3/4 tsp kosher salt
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
3 large egg yolks
1 pkg (2 tsp) unflavored gelatin
1 ripe banana
1/2 tsp orange zest
1/2 C cold cream
2 T sugar
Preheat oven to 350 degrees. Combine graham crackers, sugar, cinnamon and melted butter in a bowl and mix well. Pout into 11 inch tart pan with removable bottom and press evenly into sides and bottom. Bake 10 minutes and cool.
For the filling, heat half and half, pumpkin, brown sugar, salt, cinnamon, nutmeg in a heat proof bowl set over a pan of simmering water until hot, about 5 minutes. Whisk egg yolks in another bowl, stir some of the hot pumpkin into the egg yolks to heat them, then pour the egg-pumpkin mixture back into the double boiler and stir well. Heat the mixture over the simmering water for another 4 - 5 minutes, until it begins to thicken, stirring. Remove from the heat.
Dissolve the gelatin in 1/4 cup cold water. Add dissolved gelatin, banana, and orange zest to pumpkin mixture and mix well. Set aside to cool.
Whip cream in bowl of electric mixer fitted with whisk attachment until soft peaks form. Add sugar and continue to whisk until you have firm peaks. Carefully fold the whipped cream into the pumpkin mixture and pour into the cooled tart shell. Chill 2 hours or overnight.
For decoration, whip the cream in the bowl of an electric mixer fitted with the whisk attachment until soft peaks form. Add the sugar and vanilla and continue to whisk. Pipe or spoon the whipped cream decoratively on the tart and sprinkle, if desired, with orange zest. Serve chilled.
Delicious!
Recipe from Ina Garten, BAREFOOT CONTESSA, FAMILY STYLE
TUSCAN KALE SOUP
I've been really tricky lately and have been sneaking kale into meals for my family . . . sometimes they know and sometimes they have NO clue! I just smile and nod and keep my lips zipped! As you know, I've said before that one of my favorite things about this time of year is the food I can serve - soups, chilis and stews. So, when I ran across this soup with KALE as a main ingredient I couldn't wait to try it! One of my husband's favorite things is artichokes, so, lo and behold it has that, also! AND you can add meat - a WIN with my house of boys. (I'm sure it would be quite tasty without the meat as it has so many other ingredients for flavor)
* I have some hot venison sausage in my freezer, so I used that instead of the Chicken Sausage.* However you decide to prepare and serve it, it is warm, comforting and filling for a Fall evening.
* I have some hot venison sausage in my freezer, so I used that instead of the Chicken Sausage.* However you decide to prepare and serve it, it is warm, comforting and filling for a Fall evening.
Start with one lb of fresh sausage. Remove the casings and crumble into bite size pieces. Brown the sausage in a small amount of olive oil. While the sausage is browning, crush 1 Tsp fennel seeds in a mortar and pestle. (or with the back of a spoon).
Next, in a large pot, saute 1/2 Cup diced onion and 3 T. olive oil. When the onion is soft addclov4 minced garlic cloves, the fennel seed and 1 Tsp. red chile flakes and saute for 2 minutes.
Add 2 qt. of good chicken broth. Bring this to a boil and then reduce the heat. Rinse and drain two cans of artichoke hearts. Cut lengthwise and add to the browned sausage and add to the soup. Simmer for about 1 10 minutes. The recipe did not call for them but I also added 1 can of drained white beans.
Add a handful of Kale to the soup (I used the prechopped Glory brand from Publix or you can get a head of Kale and remove the center rib and tear the leaves into thirds. Just make sure they have been really washed well.)
Simmer, covered until the Kaleis wilted and tender. Season with sea salt.
Serve with shaved Parmesan as a garnish.
Delicious!
I'd love to know your ways to sneak these good for you foods into your meals!
This recipe was adapted from:Everyday Style
Go to link: http://www.tastewiththeeyes.com/wp-content/uploads/2011/10/MG_5906.jpg - Change - Remov
Next, in a large pot, saute 1/2 Cup diced onion and 3 T. olive oil. When the onion is soft addclov4 minced garlic cloves, the fennel seed and 1 Tsp. red chile flakes and saute for 2 minutes.
Add 2 qt. of good chicken broth. Bring this to a boil and then reduce the heat. Rinse and drain two cans of artichoke hearts. Cut lengthwise and add to the browned sausage and add to the soup. Simmer for about 1 10 minutes. The recipe did not call for them but I also added 1 can of drained white beans.
Add a handful of Kale to the soup (I used the prechopped Glory brand from Publix or you can get a head of Kale and remove the center rib and tear the leaves into thirds. Just make sure they have been really washed well.)
Simmer, covered until the Kaleis wilted and tender. Season with sea salt.
Serve with shaved Parmesan as a garnish.
Delicious!
I'd love to know your ways to sneak these good for you foods into your meals!
This recipe was adapted from:Everyday Style
Go to link: http://www.tastewiththeeyes.com/wp-content/uploads/2011/10/MG_5906.jpg - Change - Remov
White Chili with Lentils and Corn
Brrrr. . . .it's definately getting to be soup and chili weather! This time of year the crock pot is my new best friend! This is an easy recipe I whipped up and let simmer in the crock pot all day so that when we returned home from a COLD evening football game, it was waiting to warm us up!
Everyone and their sister probably has a basic recipe for WHITE CHICKEN CHILI, and if you don't, you will love it if you try it. That's the basis for this recipe but I made a few additions as I was trying to find a way to use a package of steamed lentils I had purchased at Trader Joe's. It is my leftover lunch today and it is quite tasty!
1 1/2 cups onion - chopped
2 cloves garlic, minced
2 T. good olive oil
1 jalapeno pepper -minced
1 (4 oz) can green chiles - chopped
1 tsp ground cumin
1/2 tsp oregano
1/2 tsp cayenne pepper
1/4 stp salt
2 cans no sodium chicken broth
1 can Great White Northern Beans, drained
2 Cups Chicken, cooked, and cubed
1 can black beans, drained
1 can no salt added corn
1 package steamed lentils
1/4 cup chopped cilantro (for garnish)
1 pinch shredded cheese (for garnish)
In a large saucepan, saute onion, garlic and oil. Add jalepeno, green chiles, cumin, oregano, cayenne pepper and salt. Cook 1 minute and stir in chicken broth, beans, corn and chicken. bring to a boil. Reduce heat and either simmer, uncovered 25 - 30 minutes, or put in crockpot on low and go about your business.
This is freezes well so is great to have on hand for a chilly night.
Serve with chopped cilantro and pinch of shredded cheese.
Enjoy!
Everyone and their sister probably has a basic recipe for WHITE CHICKEN CHILI, and if you don't, you will love it if you try it. That's the basis for this recipe but I made a few additions as I was trying to find a way to use a package of steamed lentils I had purchased at Trader Joe's. It is my leftover lunch today and it is quite tasty!
1 1/2 cups onion - chopped
2 cloves garlic, minced
2 T. good olive oil
1 jalapeno pepper -minced
1 (4 oz) can green chiles - chopped
1 tsp ground cumin
1/2 tsp oregano
1/2 tsp cayenne pepper
1/4 stp salt
2 cans no sodium chicken broth
1 can Great White Northern Beans, drained
2 Cups Chicken, cooked, and cubed
1 can black beans, drained
1 can no salt added corn
1 package steamed lentils
1/4 cup chopped cilantro (for garnish)
1 pinch shredded cheese (for garnish)
In a large saucepan, saute onion, garlic and oil. Add jalepeno, green chiles, cumin, oregano, cayenne pepper and salt. Cook 1 minute and stir in chicken broth, beans, corn and chicken. bring to a boil. Reduce heat and either simmer, uncovered 25 - 30 minutes, or put in crockpot on low and go about your business.
This is freezes well so is great to have on hand for a chilly night.
Serve with chopped cilantro and pinch of shredded cheese.
Enjoy!
Cranberry Oatmeal . . .Rainy Day Breakfast
Chilly and rainy today. A perfect, stay at home and "get things done day". After bootcamp I was starving (was at an event last night and didn't get dinner - was too tired when I got home to do anything other than crawl into bed!) So, I actually did not mind that my other outdoor activities were cancelled due to the rain. It gave me a chance to come home and prepare something warm and filling. . .
Oatmeal with Cranberries, walnuts and a hint of honey. Really good on a day like today!
Bring one cup of water to a boil.
Add in 1/2 Cup Quick Oats (sometimes I use steel cut oats, which I love, but need to cook a bit longer).
Add a dash of salt.
Cook about 1 minute, stirring.
Spoon oats into a bowl. Drizzle with 1/2 T natural honey
Add 1/8 C dried cranberries
Sprinkle with 1/8 C chopped walnuts (or any nut on hand for the protein and crunch)
Stir and Enjoy!
You will be full and satisfied for hours!
Cal: approximately 340
Do I really need to give you all of heart healthy and other benefits of oatmeal?
Oatmeal with Cranberries, walnuts and a hint of honey. Really good on a day like today!
Bring one cup of water to a boil.
Add in 1/2 Cup Quick Oats (sometimes I use steel cut oats, which I love, but need to cook a bit longer).
Add a dash of salt.
Cook about 1 minute, stirring.
Spoon oats into a bowl. Drizzle with 1/2 T natural honey
Add 1/8 C dried cranberries
Sprinkle with 1/8 C chopped walnuts (or any nut on hand for the protein and crunch)
Stir and Enjoy!
You will be full and satisfied for hours!
Cal: approximately 340
Do I really need to give you all of heart healthy and other benefits of oatmeal?
ROASTED BUTTERNUT SQUASH AND BROCCOLI
I LOVE Fall, not because of the falling leaves, I actually hate the mess they make, but because of the warm and comforting foods we can enjoy. Tonight I'm having one of the best Fall vegetable side dishes. It's about the easiest thing to make, too. I add the broccoli because it is a vegetable my boys readily recognize and eat without prompting. Therefore, I think adding it to the squash will help them "learn" to love the squash as much as I! The beautiful colors, the hint of sweetness and the bit of crunch all come together for a perfect Fall side dish. (At least for me anyway!)
2 Cups butternut squash (I feel so lucky when I find them already cut up into chunks)
2 Cups Broccoli, cut into chunks
3 T. good olive oil
2 tsp kosher salt
1 tsp cracked pepper
Preheat oven to 400 degrees.
Spread the vegetables in a jellyroll pan and drizzle with the olive oil. Sprinkle with salt and pepper.
Roast about 25 minutes or until just tender but slightly browned on the edges.
Could it be any easier?
2 Cups butternut squash (I feel so lucky when I find them already cut up into chunks)
2 Cups Broccoli, cut into chunks
3 T. good olive oil
2 tsp kosher salt
1 tsp cracked pepper
Preheat oven to 400 degrees.
Spread the vegetables in a jellyroll pan and drizzle with the olive oil. Sprinkle with salt and pepper.
Roast about 25 minutes or until just tender but slightly browned on the edges.
Could it be any easier?
world's most awesome pumpkin cranberry bread
It is the perfect Fall morning here in Atlanta! We had a great outside run during our workout this morning and it just made me get Fall Foods on my mind!! I must admit that I did not come up with this recipe, but I have a Pumpkin Bread recipe I LOVE to cook during the Fall. This recipe came through on FoodBuzz today and it's basically my recipe but with the addition of cranberry - what a great idea!! (And added antioxidants too!)
I'm off for the ingredients now and my kitchen will smell and feel like a warm, cozy Fall Day!
ENJOY!
- 3 1/2 cups all-purpose flour
- 1 2/3 cups sugar
- 2 teaspoons baking soda
- 1 teaspoon baking powder
- 3/4 teaspoon salt
- 1 tablespoon cinnamon
- 1/2 teaspoon nutmeg
- 1/2 teaspoon allspice
- 1 teaspoon ginger
- 1 teaspoon vanilla extract
- 1 teaspoon orange extract
- 1 (16 ounce) can whole berry cranberry sauce
- 1 (16 ounce) can pumpkin (not pumpkin pie filling; just pureed pumpkin)
- 2/3 cup vegetable oil
-
Preheat your oven to 350 degrees. -
Grease two 9 inch loaf pans. -
In a large bowl, mix all dry ingredients thoroughly. -
In second large bowl combine all wet ingredients; mix thoroughly. -
Pour the wet ingredients into bowl of dry ingredients. Mix just until thoroughly combined. Do not over mix as this will cause tough bread with lots of little peek a boo holes all throughout it. -
Bake at 350 for approximately 60 minutes or until sharp knife inserted in center comes out clean. If necessary, cover lightly with foil during the last 20 minutes to prevent the edges from burning. -
Let cool in pans for ten minutes then turn out onto racks to finish cooling. -
The author says she loves the bread with cream cheese or butter. Well, I SAY it's delicious JUST AS IT IS!!
I'm off for the ingredients now and my kitchen will smell and feel like a warm, cozy Fall Day!
ENJOY!
SIMPLY STEAK STIR FRY
I came up with an easy weeknight dinner tonight - basically by going to the grocery store and seeing that the boneless shoulder steaks were on special, and seeing what vegetables looked fresh and colorful. I have also calculated this recipe using flank steak so whatever works for you will do here. It is very forgiving! You know I have hungry boys in the home and they were all happy with dinner tonight. Check that one off the list! You can also see this on www.sparkrecipes.com. You can bookmark and review it there! Hope you all enjoy! And, by the way, it took a total of 50 minutes, start to finish. I like that number!
Ingredients
Directions Heat 1 T. olive oil in a wok or large saute pan. Add chopped garlic and heat. Add steak (already cut into strips) and cook until halfway done, depending on your likeness.
Remove steak from pan and wipe out the pan with a paper towel.
Swirl 1 T. olive oil in pan and heat. Add vegetables to pan and sprinkle with salt and pepper. Stir constantly until cooked until just tender. Add steak back to pan along with all other remaining ingredients. I like to add a little extra garlic here and red pepper flakes. Cook together, stirring constantly, until steak is heated through and cooked. Remove from heat.
Serve with one cup brown rice.
Makes 4 - 5 Servings.
Serving Size: Serves 4 - 5
Ingredients
- 2 lb. flank steak sliced into strips
2 T. olive oil
1 T. soy sauce
1 T. Teriyaki sauce
1 T. garlic (plus more if you like)
1 tsp red pepper flakes (optional)
salt and pepper to taste
1 Cup sliced fresh squash
1 Cup chopped broccoli
1 Cup sugar snap peas
1 Red Bell Pepper, sliced
1/2 Purple Onion, chopped into big pieces
Cooked Brown Rice
Directions Heat 1 T. olive oil in a wok or large saute pan. Add chopped garlic and heat. Add steak (already cut into strips) and cook until halfway done, depending on your likeness.
Remove steak from pan and wipe out the pan with a paper towel.
Swirl 1 T. olive oil in pan and heat. Add vegetables to pan and sprinkle with salt and pepper. Stir constantly until cooked until just tender. Add steak back to pan along with all other remaining ingredients. I like to add a little extra garlic here and red pepper flakes. Cook together, stirring constantly, until steak is heated through and cooked. Remove from heat.
Serve with one cup brown rice.
Makes 4 - 5 Servings.
Serving Size: Serves 4 - 5
 Vegetables in the wok |
 Add the steak and cook stirring continuously |
ENJOY!
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 465.2
- Total Fat: 20.8 g
- Cholesterol: 113.4 mg
- Sodium: 495.6 mg
- Total Carbs: 18.1 g
- Dietary Fiber: 2.8 g
- Protein: 49.5 g
Saturday Night Supper . . . GRILLED CHICKEN WITH COLA SAUCE
The weather was perfect this weekend for being outside and grilling. I love this recipe, not only because it is really TASTY but because I had all the ingredients on hand! I'll bet you do, too so give it a try and let me know what you think! I served it with Roasted Vegetables (recipe to follow) and roasted tiny potatoes.
T Canola Oil 2 tsp Worcestershire Sauce Cooking Spray
2 1/2 T chopped onion 1 1/2 chili powder 1 1/2 T. brown sugar
1 garlic clove 1 T sweet paprika
3/4 cup cola (Coke) 1/2 tsp salt
1/3 C ketchup 1/2 tsp ground cumin
1 T cider vinegar 6 skinless, boneless chicken breast halves
Preheat grill to medium-high heat. Heat saucepan over medium heat and add oil to pan; swirl to coat. Add onion and saute 2 minutes stirring. Add garlic, saute 1 minute, stirring. Stir in cola and next 4 ingredients (through chili powder); bring to a boil. Reduce heat and simmer 15 minutes or until sauce reduces to 3/4 cup.
Combine sugar and next 3 ingredients (through cumin), stirring. Rub spice mixture evenly over both sides of chicken. Arrange on grill rack coated with cooking spray; baste with 3 T. remaining sauce. Grill 5 minutes. Turn chicken and baste with 3 T. sauce. Grill 5 minutes or until done. Serve with reserved 6 T. sauce.
Calories 254; Fat 4.7 g. Protein 39.8 grams
T Canola Oil 2 tsp Worcestershire Sauce Cooking Spray
2 1/2 T chopped onion 1 1/2 chili powder 1 1/2 T. brown sugar
1 garlic clove 1 T sweet paprika
3/4 cup cola (Coke) 1/2 tsp salt
1/3 C ketchup 1/2 tsp ground cumin
1 T cider vinegar 6 skinless, boneless chicken breast halves
Preheat grill to medium-high heat. Heat saucepan over medium heat and add oil to pan; swirl to coat. Add onion and saute 2 minutes stirring. Add garlic, saute 1 minute, stirring. Stir in cola and next 4 ingredients (through chili powder); bring to a boil. Reduce heat and simmer 15 minutes or until sauce reduces to 3/4 cup.
Combine sugar and next 3 ingredients (through cumin), stirring. Rub spice mixture evenly over both sides of chicken. Arrange on grill rack coated with cooking spray; baste with 3 T. remaining sauce. Grill 5 minutes. Turn chicken and baste with 3 T. sauce. Grill 5 minutes or until done. Serve with reserved 6 T. sauce.
Calories 254; Fat 4.7 g. Protein 39.8 grams
This is the finished product with roasted vegetables and roasted potatoes. A hit all around!
My Anytime Roasted Vegetables
Look at all the colors in this bowl! I just love the combinations I had on hand! I do this side with whatever I have on hand depending on the season. Last night I had the following:
1 Red Bell Pepper
4 Yellow Squash
1 Cup Sugar Snap Peas
1 bag of broccoli, carrot, cauliflower mix
1/2 large purple onion
5 stems fresh okra (a friend happened to give me some from their garden so in it went)
Preheat oven to 475. Combine vegetables in a large bowl and drizzle with olive oil. Stir to coat. Next arrange them on a large jellyroll pan coated with cooking spray. I then sprinkle with dried oregano, dried rosemary and dried basil. (Dried herbs don't burn in the oven like fresh ones do) Bake for about 25 minutes or until tender; stirring. Next stir in 1 1/2 T. Balsamic Vinegar and dash of black pepper. After removing from oven I also like to sprinkle feta cheese and mix throughout the vegetables. (Goat cheese is really good to sprinkle here also - depends on your taste and what you have on hand!) Hope you Enjoy!
1 Red Bell Pepper
4 Yellow Squash
1 Cup Sugar Snap Peas
1 bag of broccoli, carrot, cauliflower mix
1/2 large purple onion
5 stems fresh okra (a friend happened to give me some from their garden so in it went)
Preheat oven to 475. Combine vegetables in a large bowl and drizzle with olive oil. Stir to coat. Next arrange them on a large jellyroll pan coated with cooking spray. I then sprinkle with dried oregano, dried rosemary and dried basil. (Dried herbs don't burn in the oven like fresh ones do) Bake for about 25 minutes or until tender; stirring. Next stir in 1 1/2 T. Balsamic Vinegar and dash of black pepper. After removing from oven I also like to sprinkle feta cheese and mix throughout the vegetables. (Goat cheese is really good to sprinkle here also - depends on your taste and what you have on hand!) Hope you Enjoy!
Right from the oven!
TRY IT THIS WEEKEND . . .Ancho-Orange Glazed Chicken with Grilled Avocado Relish
I can be a recipe-aholic. I love to read recipe cookbooks, recipe magazines and talk recipes. Drives my husband CRAZY, BUT, he reaps the benefits (even he will admit!). Of course, I do try to make it healthy fare 90 percent of the time. Therefore, I love Cooking Light magazine and often try to fit in a couple of recipes a week from the monthly magazine. I recently tried a reader recipe for grilled chicken (because who doesn't need a new way to prepare and serve the ever stable grilled chicken?). I must admit this one was a hit with all the taste testers in the Brooks home. So, I thought it worth a share:
**I must admit, that the recipe calls for grilling the avocado, but I prepared it without grilling and still loved it. Maybe because we are huge avocado fans?
***I also used orange juice instead of orange marmalade. I am a big believer in using what is on hand when all else fails!
2/3 Cup orange marmelade 3 T. apple cider
3 tsp Worcestershire sauce 1-2 tsp ancho chili powder
1/4 tsp ground cumin 3 T lime juice, divided
1 1/2 tsp minced garlic 1/4 tsp kosher salt to taste
4 skinless, boneless chicken breasts, 2 Avocadoes 2 T olive oil
halves
1/4 C chopped Cilantro 1/4 C chopped green onions 2 tsp grated orange zest
Lime wedges, optional
Preheat Grill to medium heat. Whisk orange marmalade, apple cider, Worcestershire, ancho chile powder, cumin, 1 T lime juice, garlic and kosther salt in small bowl. Set aside.
Sprinkle salt over chicken. Place chicken on greased grill rack. Grill chicken for 12 - 15 minutes, uncovered. Brush with Ancho-Orange Glaze on both sides several times during last 5 minutes of grilling. Transfer to platter and brush with remaining glaze.
Add avocados, olive oil and 2 T. lime juice in bowl; toss. Place avocados, cut side down on grill and grill 5 - 8 minutes or until grill marks appear. Transfer to cutting board.
Cut avocadoes into thin strips. Place Avocadoes, cilantro, and green onions in a medium bowl. Toss to mix and season with salt.
Serve chicken with Avocado Relish. Top Avocado relish with orange zest, dividing among servings and serve with lime wedges.
I served this with grilled asparagus and a mix of brown and wild rice on the side.
Hope you like!
**I must admit, that the recipe calls for grilling the avocado, but I prepared it without grilling and still loved it. Maybe because we are huge avocado fans?
***I also used orange juice instead of orange marmalade. I am a big believer in using what is on hand when all else fails!
2/3 Cup orange marmelade 3 T. apple cider
3 tsp Worcestershire sauce 1-2 tsp ancho chili powder
1/4 tsp ground cumin 3 T lime juice, divided
1 1/2 tsp minced garlic 1/4 tsp kosher salt to taste
4 skinless, boneless chicken breasts, 2 Avocadoes 2 T olive oil
halves
1/4 C chopped Cilantro 1/4 C chopped green onions 2 tsp grated orange zest
Lime wedges, optional
Preheat Grill to medium heat. Whisk orange marmalade, apple cider, Worcestershire, ancho chile powder, cumin, 1 T lime juice, garlic and kosther salt in small bowl. Set aside.
Sprinkle salt over chicken. Place chicken on greased grill rack. Grill chicken for 12 - 15 minutes, uncovered. Brush with Ancho-Orange Glaze on both sides several times during last 5 minutes of grilling. Transfer to platter and brush with remaining glaze.
Add avocados, olive oil and 2 T. lime juice in bowl; toss. Place avocados, cut side down on grill and grill 5 - 8 minutes or until grill marks appear. Transfer to cutting board.
Cut avocadoes into thin strips. Place Avocadoes, cilantro, and green onions in a medium bowl. Toss to mix and season with salt.
Serve chicken with Avocado Relish. Top Avocado relish with orange zest, dividing among servings and serve with lime wedges.
I served this with grilled asparagus and a mix of brown and wild rice on the side.
Hope you like!
WHAT'S FOR BREAKFAST?
I must confess that I cannot follow a diet for more than two days. I always say we should NOT try to "diet" but should strive to follow a healthy lifestyle. If we are living healthy the diet will just fall into place. Anyway, I often read and review different "diet" plans and usually retain at least one nugget that is helpful and good to share. The latest such diet book I read was Clean by Dr. Alejandro Junger. He is a cardiologist that believes we can heal ourselves and keep ourselves healthy with the foods we eat and by avoiding foods that pollute our bodies. His diet puts the participant through phases and then when one returns to eating normally, hopes that the changes will result in lifestyle changes. He wants the participant to drink two liquid meals and eat a heathy meal at midday, drink plenty of pure water and snack on nuts, seeds or certain fruits or vegetables. Nothing too crazy there, but the evening smoothie or soup is sometimes difficult to follow while cooking "real" food for my family! One thing I did take away from the program and have enjoyed following are the morning smoothies.
They can be made with whatever ingredients I have on hand. Sometimes it is a fruit smoothie, like the one in the picture from this morning's breakfast or sometimes they are made from kale, cucumber, green apple, celery or what is on hand, and you can guess the color! My family really gives me a hard time when I have a "green" breakfast, but it really is refreshing! And so full of veggies! Here is the basic recipe for the berry smoothie in this photo . . . get creative and have fun!
1/2 cup ice in the bottom of the blender
1 cup Almond milk (see below for benefits of almond milk)
1/2 cup blue berries
1/2 cup rasberries
1/2 pineapple
Blend! (You can see this is enough for 2 large ones . . .Husband even enjoyed one!)
Benefits of Almond Milk:
Almond milk contains more nutrients than other dairy milk alternatives like rice milk. It has only 60 calories per 8 oz serving. It contains no cholesterol and only 5 mg of sodium per serving which helps us maintain heart health. The low amounts of sugar in it have a low glycemic nature, meaning our bodies fully digests them and use them for energy. It contains 30% of our recommended daily value of calcium, 25% of Vitamin D which work to build strong bones. It contains 50% of our recommended daily value of Vitamin E. It contains 1 gr. protein per serving but also has B Vitamins and iron which helps muscles absorb and use protein for energy growth and repair. It has a really good, nutty flavor that works great in smoothies and cereal!
What's your "go to" Breakfast of Champions?
They can be made with whatever ingredients I have on hand. Sometimes it is a fruit smoothie, like the one in the picture from this morning's breakfast or sometimes they are made from kale, cucumber, green apple, celery or what is on hand, and you can guess the color! My family really gives me a hard time when I have a "green" breakfast, but it really is refreshing! And so full of veggies! Here is the basic recipe for the berry smoothie in this photo . . . get creative and have fun!
1/2 cup ice in the bottom of the blender
1 cup Almond milk (see below for benefits of almond milk)
1/2 cup blue berries
1/2 cup rasberries
1/2 pineapple
Blend! (You can see this is enough for 2 large ones . . .Husband even enjoyed one!)
Benefits of Almond Milk:
Almond milk contains more nutrients than other dairy milk alternatives like rice milk. It has only 60 calories per 8 oz serving. It contains no cholesterol and only 5 mg of sodium per serving which helps us maintain heart health. The low amounts of sugar in it have a low glycemic nature, meaning our bodies fully digests them and use them for energy. It contains 30% of our recommended daily value of calcium, 25% of Vitamin D which work to build strong bones. It contains 50% of our recommended daily value of Vitamin E. It contains 1 gr. protein per serving but also has B Vitamins and iron which helps muscles absorb and use protein for energy growth and repair. It has a really good, nutty flavor that works great in smoothies and cereal!
What's your "go to" Breakfast of Champions?
WHAT'S FOR DINNER . . . MEAT!
August 24, 2011
I live in a home of Carnivores . . . hence, the photo of a hungry bear. That's what I feel like I am trying to satisfy every night after three boys come home from a full day of school, not so filling lunches, long football practices or, for my youngest, sometimes practice and sometimes just being a sweaty, busy almost 10 year old. And, that doesn't take into account the afternoon phone call from the Hubby asking, "What's for dinner?" I feel myself cringing and crawling through the telephonic airspace at the mere mention of dinner. Oftentimes I enjoy the meal planning, preparing and devouring. Sometimes, though, I just can't think of anything to cook. That's when good ol' pork tenderloin comes in handy. "The other white meat". That was dinner last night and I must say I was complimented all around by second helpings, a couple of pats on the back and actual help cleaning the dishes. Aaahhh. Well worth the effort. When you are short on time and ideas, this one is a keeper and it is ALWAYS available at the grocery!
(I am giving the full recipe, but in a pinch I tweak with what ingredients I have on hand. I did not serve with White Beans last night. I had fresh green beans on hand instead). Hope your hungry bears are satisfied!
PORCHETTA-STYLE PORK LOIN WITH WHITE BEANS
2 cans cannellini beans Zest of 2 oranges
Juice of 1 lemon 1 Tb olive oil
1 Tb Fennel Seeds Salt and Pepper
1 1/2 Tb chopped fresh rosemary, divided 1 Pork Loin (about 2 lbs)
3 cloves of garlic
Preheat oven to 450 degrees. On cutting board, combine garlic, orange zest, fennel and 1 Tb rosemary. Chop until a paste forms. Scoop into a bowl and add the olive oil. Season the pork with salt and pepper, then rub it on the Pork Loin. Place in roasting pan and bake until a thermometer reads 155 degrees F, 25 - 30 minutes. Remove and let rest 10minutes. In a saucepan, heat beans, lemon juice and remaining rosemary until warmed. Season with salt and pepper and serve sliced pork with the beans.
6 Servings: 362 Cal per serving, 9 g. fat, 22 g. carbs, 47 g. protein, 6 g. fiber and 134 mg. sodium
(I am giving the full recipe, but in a pinch I tweak with what ingredients I have on hand. I did not serve with White Beans last night. I had fresh green beans on hand instead). Hope your hungry bears are satisfied!
PORCHETTA-STYLE PORK LOIN WITH WHITE BEANS
2 cans cannellini beans Zest of 2 oranges
Juice of 1 lemon 1 Tb olive oil
1 Tb Fennel Seeds Salt and Pepper
1 1/2 Tb chopped fresh rosemary, divided 1 Pork Loin (about 2 lbs)
3 cloves of garlic
Preheat oven to 450 degrees. On cutting board, combine garlic, orange zest, fennel and 1 Tb rosemary. Chop until a paste forms. Scoop into a bowl and add the olive oil. Season the pork with salt and pepper, then rub it on the Pork Loin. Place in roasting pan and bake until a thermometer reads 155 degrees F, 25 - 30 minutes. Remove and let rest 10minutes. In a saucepan, heat beans, lemon juice and remaining rosemary until warmed. Season with salt and pepper and serve sliced pork with the beans.
6 Servings: 362 Cal per serving, 9 g. fat, 22 g. carbs, 47 g. protein, 6 g. fiber and 134 mg. sodium
WHAT'S FOR DINNER. . .
Today is the first day with everyone back in school so it's time to get back in the kitchen! We've been enjoying the last lazy days of summer- which mean my meal prep has been on hiatus and many of my healthy recipes have also been on vacation! This is one of our favorites - it's delicious, nutritious and easy - a hit with everyone! It was especially nice to find wild salmon at Costco today, so it's the perfect protein filled entree!
SALMON With SWEET AND SPICY RUB
Cooking Spray 1/8 tsp salt
2 T packed light brown sugar 1/8 tsp freshly ground pepper
1 T chili powder 6 (6 oz) salmon fillets, skin removed (I just get what I can for us!)
1 tsp ground cumin 1 T olive oil
Coat grill or grill pan with cooking spray. (I sometimes do it in the oven, also) and preheat to medium heat. Combine brown sugar, chili powder, cumin, salt and pepper. Brush each salmon filet with 1/2 tsp of olive oil, then rub each with 1/2 T spice mixture. Grill flesh side down until charred, 4-5 minutes. Flip and cook another 5 - 6 minutes for medium doneness. For well done fish, cook about 2 more minutes. That's it - Serve!
This time of year it's great with fresh grilled corn!
**Great source of protein, vitamin B6, and B12. Calories: 280; Protein: 34 gr. Fat: 13 gr.
SALMON With SWEET AND SPICY RUB
Cooking Spray 1/8 tsp salt
2 T packed light brown sugar 1/8 tsp freshly ground pepper
1 T chili powder 6 (6 oz) salmon fillets, skin removed (I just get what I can for us!)
1 tsp ground cumin 1 T olive oil
Coat grill or grill pan with cooking spray. (I sometimes do it in the oven, also) and preheat to medium heat. Combine brown sugar, chili powder, cumin, salt and pepper. Brush each salmon filet with 1/2 tsp of olive oil, then rub each with 1/2 T spice mixture. Grill flesh side down until charred, 4-5 minutes. Flip and cook another 5 - 6 minutes for medium doneness. For well done fish, cook about 2 more minutes. That's it - Serve!
This time of year it's great with fresh grilled corn!
**Great source of protein, vitamin B6, and B12. Calories: 280; Protein: 34 gr. Fat: 13 gr.
