Ingredients:
olive oil cooking spray
3 large egg whites, lightly beaten
3/4 cup whole wheat panko or bread crumbs
6 TBsp low-fat Parmesan cheese, grated
1 1/2 tsp dried oregano
1 tsp garlic powder
1/4 tsp sea salt
2 glove eggplants (about 2 1/4 lb total)
1 1/3 cup low-sodium chix broth
1 cup bulgur
2 medium tomatoes (about 14 oz) cut into large chunks
1 TBsp no-salt added tomato paste
2 cloves garlic
12 large basil leaves, divided
1 cup part-skim low-moisture mozzarella cheese, shredded
2 TBsp pine nuts, toasted
Instructions:
1. Preheat oven to 425 degrees. Coat 2 rimmed baking sheets with cooking spray. Set aside.
2. Place egg whites in a shallow bowl. In another shallow bowl, combine panko, Parmesan, oregano, garlic powder and salt. Trim ends off eggplants and cut each eggplant crosswise into 6 3/4 inch slices. One at a time, dip eggplant slices in egg whites, then panko mixture, arranging coated slices on prepared baking sheets. Bake until eggplant is tender and golden brown, about 25 mins.
3. Meanwhile, in medium saucepan over high heat, bring chix broth to a boil. Stir in bulgur, cpver, turn off heat and set aside for 30 mins.
4. While eggplant is cooking and bulgur is softening, combine tomatoes, tomato paste, garlic and 8 basil leaves in a food processor and pulse to make a chunky sauce. Transfer to a small saucepan over medium heat. Brint to a boil, reduce to a simmer and cook, stirring occasionally, until sauce has thickened slightly, 8-10 mins.
5. Remove eggplant from oven and preheat broiler. Arrange an oven rach about 8 inches from heating element.
6. Spoon tomato sauce over eggplant slices, dividing it evenly. Sprinkle mozzarella over tomato sauce, dividing it evenly. Use a spatula to place 6 eggplant slices on top of 6 others, making 6 2-slice stacks on 1 baking sheet. Broil until mozzarella is browning on top and melted in the middle, about 3 mins.
7. Meanwhile, chop or thinly slice remaining 4 basil leaves. Stir basil and pine nuts into bulgur. Serve alongside eggplant parmesan.
Serving is 1 stack and 1/2 cup bulgur mixture. Calories: 340, Total Fat: 13g, Sat. Fat: 2.5g
Clean Eating Mag Septmeber/October 2009
Friday, February 5, 2010
Molten Lava Cakes
Ingredients:
olive oil cooking spray
1/4 cup plus 1 TBsp unsweetened cocoa powder
1/3 cup sucanat
3 TBsp unsweetened applesauce
3 TBsp olive oil
1 egg
1 egg white
1/2 cup white whole-wheat flour
1 tsp pure vanilla extract
orange or pear slices for garnish (optional)
Instructions:
1. Preheat ove to 400 degrees. Lightly spray 4 4 oz. custard cups or small ramekins with cooking spray.
2. In a medium bowl, combine cocoa powder and sucanat; whisk in applesauce and oil.
3. In a small bowl, lightly whisk egg and egg white and add to cocoa mixture, whisking until smooth.
4. Stir in flour and vanilla until flour is combined completely - do not over mix. Divide mixture among prepared custard cups, place on baking and sheet and bake for 9 mins. Centers should be soft but sides firm. Invert cups onto serving plates; let stand a few mins before removing cups. Garnish each cake with fruit slices, if desired, and serve warm.
Calories: 250, Total Fat: 13g, Sat Fat: 2.5g
Clean Eating mag November/December 2009
olive oil cooking spray
1/4 cup plus 1 TBsp unsweetened cocoa powder
1/3 cup sucanat
3 TBsp unsweetened applesauce
3 TBsp olive oil
1 egg
1 egg white
1/2 cup white whole-wheat flour
1 tsp pure vanilla extract
orange or pear slices for garnish (optional)
Instructions:
1. Preheat ove to 400 degrees. Lightly spray 4 4 oz. custard cups or small ramekins with cooking spray.
2. In a medium bowl, combine cocoa powder and sucanat; whisk in applesauce and oil.
3. In a small bowl, lightly whisk egg and egg white and add to cocoa mixture, whisking until smooth.
4. Stir in flour and vanilla until flour is combined completely - do not over mix. Divide mixture among prepared custard cups, place on baking and sheet and bake for 9 mins. Centers should be soft but sides firm. Invert cups onto serving plates; let stand a few mins before removing cups. Garnish each cake with fruit slices, if desired, and serve warm.
Calories: 250, Total Fat: 13g, Sat Fat: 2.5g
Clean Eating mag November/December 2009
Chicken a la King Wrap
Ingredients:
olive oil cooking spray
1/2 lb boneless, skinless chix breasts, cubed
1/4 cup white onion, diced
1 cup fresh carrots, diced
1/2 cup frozen peas, thawed
2 TBsp whole-wheat flour
1/2 cup low-sodium chix stock
3/4 cup skim milk
Sea salt and fresh ground black pepper, to taste
4 whole wheat tortillas ( 8 in diameter)
1-2 TBsp fresh flat-leaf parsley, chopped (for garnish)
Instructions:
1. Heat a large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-high heat, mist pan with cooking spray and saute chicken for about 5 mins or until cooked through and no longer pink. Remove chicken from pan.
2. Mist same pan again with cooking spray. Add onion, mushrooms, and carrots and saute until cooked through, about 5 mins. Add peas and saute until cooked, about 3 mins.
3. Add chicken back to pan and stir in flour. Add stock and milk, 1/4 cup at a time. Stir constantly until sauce is thickened, about 4 mins. Season with salt and pepper.
4. To serve, pour 1/2 to 3/4 cup chicken-vegetable mixture into each tortilla. Sprinkle with parsley. Roll up tortilla.
Calories: 270 Total Fat: 5g, Sat Fat: 0.5g
Clean Eating mag March/April 2010
olive oil cooking spray
1/2 lb boneless, skinless chix breasts, cubed
1/4 cup white onion, diced
1 cup fresh carrots, diced
1/2 cup frozen peas, thawed
2 TBsp whole-wheat flour
1/2 cup low-sodium chix stock
3/4 cup skim milk
Sea salt and fresh ground black pepper, to taste
4 whole wheat tortillas ( 8 in diameter)
1-2 TBsp fresh flat-leaf parsley, chopped (for garnish)
Instructions:
1. Heat a large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-high heat, mist pan with cooking spray and saute chicken for about 5 mins or until cooked through and no longer pink. Remove chicken from pan.
2. Mist same pan again with cooking spray. Add onion, mushrooms, and carrots and saute until cooked through, about 5 mins. Add peas and saute until cooked, about 3 mins.
3. Add chicken back to pan and stir in flour. Add stock and milk, 1/4 cup at a time. Stir constantly until sauce is thickened, about 4 mins. Season with salt and pepper.
4. To serve, pour 1/2 to 3/4 cup chicken-vegetable mixture into each tortilla. Sprinkle with parsley. Roll up tortilla.
Calories: 270 Total Fat: 5g, Sat Fat: 0.5g
Clean Eating mag March/April 2010
Tuesday, August 25, 2009
Zucchini Bread
1 1/2 cups Sugar
3 eggs
2 cups raw zucchini or yellow squash (use food processor)
3 tsp vanilla
3 cups all purpose flour or wheat flour (if using wheat flour, use about 1/4 cup more zucchini)
1 tsp salt
1 tsp baking soda
1 tsp baking powder
3 tsp cinnamon
1/2 cup nuts (optional)
1/2 raisins or dates (optional)
Preheat oven at 350. Mix all ingredients. Grease loaf pan. Pour into loaf pan (8x4 or 9x5). Fill pan about 2/3 full. Bake in oven for 45 minutes. This bread freezes wonderfully! This recipe is very very moist and YUMMY!
3 eggs
2 cups raw zucchini or yellow squash (use food processor)
3 tsp vanilla
3 cups all purpose flour or wheat flour (if using wheat flour, use about 1/4 cup more zucchini)
1 tsp salt
1 tsp baking soda
1 tsp baking powder
3 tsp cinnamon
1/2 cup nuts (optional)
1/2 raisins or dates (optional)
Preheat oven at 350. Mix all ingredients. Grease loaf pan. Pour into loaf pan (8x4 or 9x5). Fill pan about 2/3 full. Bake in oven for 45 minutes. This bread freezes wonderfully! This recipe is very very moist and YUMMY!
Thursday, August 20, 2009
Picadillo (Cuban Meat Sauce)
1 lb. lean ground meat
1 large onion, chopped
1 large green bell pepper, chopped
2 tablespoons chopped garlic (I use the chopped kind sold in jar)
1/3 cup chopped green olives
1/4 cup raisins
1 can diced tomatoes with juices
1/2 cup white wine
salt/pepper to taste
Brown meat in large skillet and drain. Add onions, green pepper, and garlic; continue to brown with meat. Once meat is well browned, add olives, raisins, wine, tomatoes and salt/pepper. Cover and simmer about 30 minutes, stirring frequently. (You can always add more white wine, olives, raisins, etc. to suit your tastes....I'm not big on measuring so I just throw in whatever.)
1 large onion, chopped
1 large green bell pepper, chopped
2 tablespoons chopped garlic (I use the chopped kind sold in jar)
1/3 cup chopped green olives
1/4 cup raisins
1 can diced tomatoes with juices
1/2 cup white wine
salt/pepper to taste
Brown meat in large skillet and drain. Add onions, green pepper, and garlic; continue to brown with meat. Once meat is well browned, add olives, raisins, wine, tomatoes and salt/pepper. Cover and simmer about 30 minutes, stirring frequently. (You can always add more white wine, olives, raisins, etc. to suit your tastes....I'm not big on measuring so I just throw in whatever.)
Cheese and Tamale Pie
Cheese and Tamale Pie
1 lb. ground beef or turkey
1 large onion, chopped
1 large green pepper, chopped
1/2 cup salsa
1 (15.5 oz) can pinto beans, drained
1 (14.5 oz) can diced chili-style or regular tomatoes, drained
1/2 tsp salt
1/2 cup chopped fresh cilantro
2 cups (8 oz) shredded sharp Cheddar cheese (reduced-fat), divided
1 1/3 cups self-rising yellow cornmeal mix
1 cup milk
1 large egg, lightly beaten
1. Preheat oven to 400 degrees. Cook first 3 ingredients in a large skillet, stirring until beef crumbles and is no longer pink. Drain and pat dry with paper towels. Return meat mixture to pan; stir in salsa, beans, tomatoes, and salt. Simmer 5 mins. Stir in cilantro. Spoon mixture into greased 11x7 inch baking dish. Sprinkle with 1 cup cheese.
2. Whisk together cornmeal, milk and egg in medium bowl. Stir in remaining 1 cup cheese. Spread batter over beef mixture. Bake at 400 degrees for 20 mins or until cornbread is lightly browned. Cool completely. Cover tightly with aluminum foil; freeze up to 3 months.
3. Preheat oven to 350 degrees. Remove casserole from freezer; discard foil. Bake at 350 degrees for 1 hour or until thoroughly heated.
To serve without freezing: Prepare recipe through Step 2, omitting covering and freezing procedure.
To thaw and bake: Thaw casserole overnight in refrigerator. Uncover and bake at 350 degrees for 45 mins or until thoroughly heated.
1 lb. ground beef or turkey
1 large onion, chopped
1 large green pepper, chopped
1/2 cup salsa
1 (15.5 oz) can pinto beans, drained
1 (14.5 oz) can diced chili-style or regular tomatoes, drained
1/2 tsp salt
1/2 cup chopped fresh cilantro
2 cups (8 oz) shredded sharp Cheddar cheese (reduced-fat), divided
1 1/3 cups self-rising yellow cornmeal mix
1 cup milk
1 large egg, lightly beaten
1. Preheat oven to 400 degrees. Cook first 3 ingredients in a large skillet, stirring until beef crumbles and is no longer pink. Drain and pat dry with paper towels. Return meat mixture to pan; stir in salsa, beans, tomatoes, and salt. Simmer 5 mins. Stir in cilantro. Spoon mixture into greased 11x7 inch baking dish. Sprinkle with 1 cup cheese.
2. Whisk together cornmeal, milk and egg in medium bowl. Stir in remaining 1 cup cheese. Spread batter over beef mixture. Bake at 400 degrees for 20 mins or until cornbread is lightly browned. Cool completely. Cover tightly with aluminum foil; freeze up to 3 months.
3. Preheat oven to 350 degrees. Remove casserole from freezer; discard foil. Bake at 350 degrees for 1 hour or until thoroughly heated.
To serve without freezing: Prepare recipe through Step 2, omitting covering and freezing procedure.
To thaw and bake: Thaw casserole overnight in refrigerator. Uncover and bake at 350 degrees for 45 mins or until thoroughly heated.
Tuesday, October 28, 2008
Lemon Chicken Soup with Orzo
This is another of Ellie Krieger's recipes from her book The Food You Crave. It is really one of the best soups I've had in a while.
4 teaspoons olive oil
8 oz. skinless, boneless chicken breast halves, cut into small chunks
Pinch of salt, plus more to taste
1 medium onion, diced (about 1 1/2 cups)
2 stalks of celery, diced (about 1/2 cup)
1 medium carrot, diced (about 1/2 cup)
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
6 cups low-sodium chicken broth
1 cup orzo, preferably whole-wheat
2 large eggs
3 tablespoons of fresh lemon juice
Freshly ground black pepper to taste
Heat 2 teaspoons of olive oil in a soup pot over medium-high heat. Season the chicken with the salt. add it to the pot, and cook, stirring a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set a side.
Add the remaining 2 teaspoons of olive oil to the pot. Add the onion, celery, carrot, and thyme and cook, stirring over medium-high heat until the veggies are tender, about 5 minutes. Add 5 cups of broth and bring to a boil. Add orzo and let simmer until tender, about 8 minutes. Turn the heat down to low to keep the soup hot but not boiling.
Warm the remaining 1 cup of broth in a small saucepan until hot but not boiling. In a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then add the hot broth to the egg-lemon mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with the salt and pepper and serve.
Serves 4, serving size 1 1/2 cups. Calories per serving 280. Total fat 10g; mono 6g; poly 1g; sat 2g. Protein 26g. Carb 22g. Fiber 2g. Chol 39mg. Sodium 291mg.
From Hilary.
4 teaspoons olive oil
8 oz. skinless, boneless chicken breast halves, cut into small chunks
Pinch of salt, plus more to taste
1 medium onion, diced (about 1 1/2 cups)
2 stalks of celery, diced (about 1/2 cup)
1 medium carrot, diced (about 1/2 cup)
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried
6 cups low-sodium chicken broth
1 cup orzo, preferably whole-wheat
2 large eggs
3 tablespoons of fresh lemon juice
Freshly ground black pepper to taste
Heat 2 teaspoons of olive oil in a soup pot over medium-high heat. Season the chicken with the salt. add it to the pot, and cook, stirring a few times, until just cooked through, about 5 minutes. Transfer the chicken to a dish and set a side.
Add the remaining 2 teaspoons of olive oil to the pot. Add the onion, celery, carrot, and thyme and cook, stirring over medium-high heat until the veggies are tender, about 5 minutes. Add 5 cups of broth and bring to a boil. Add orzo and let simmer until tender, about 8 minutes. Turn the heat down to low to keep the soup hot but not boiling.
Warm the remaining 1 cup of broth in a small saucepan until hot but not boiling. In a medium bowl, beat the eggs. Gradually whisk the lemon juice into the eggs. Then add the hot broth to the egg-lemon mixture, whisking all the while. Add the mixture to the soup, stirring well until the soup is thickened. Do not let the soup come to a boil. Add the cooked chicken to the soup. Season with the salt and pepper and serve.
Serves 4, serving size 1 1/2 cups. Calories per serving 280. Total fat 10g; mono 6g; poly 1g; sat 2g. Protein 26g. Carb 22g. Fiber 2g. Chol 39mg. Sodium 291mg.
From Hilary.
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