RECIPES from The Wife of a Dairyman

Healthy Black Bean Dip

 

Ingredients you'll need (list below)

Mash up the black beans to where they are still chunky.

Ingredients

1 can black beans

1 tsp. oil
½ cup chopped onion
2 garlic cloves, minced
½ cup diced tomatoes (I use onion & garlic canned diced tomatoes)
1/3 cup salsa
½ tsp. cumin
½ tsp chili powder
¼ cup Monterey Jack Cheese, shredded
¼ cup chopped cilantro
1T fresh lime juice

DirectionsMash beans in bowl until chunky. Heat oil in skillet over medium heat. Add onion and garlic, sauté for 4 minutes. Add beans, diced tomatoes, salsa, cumin, chili powder and cook for 5 minutes or until thick. Stir and remove from heat. Add cheese, cilantro and lime juice. Stir well.

Serve warm or at room temp.

Enjoy!

Melon Martini

Are you having a summer cocktail party anytime soon?  If so, I have the perfect summer martini for you to serve.....the Melon Martini.  It's refreshing and sweet.

A bit of Midori history:

Midori was developed by Suntory, and was launched in the United States in 1978 with a huge welcoming party at Studio 54,  attended by the stars of Saturday Night Fever, including John Travolta. 

Ingredients:

2 oz Midori Melon Liqueur

1 oz vodka

1/2 oz Triple Sec

-Fill a cocktail shaker halfway with ice.

-Pour the vodka, Midori and triple sec into the shaker.

-Shake and strain the drink into a Martini glass.  (I fill my glass 3/4 full and top it off with club soda.....I know, I know, it's watered down that way but I'm a light weight)

-Garnish the glass with a wedge of honeydew melon, a pineapple wedge or I like to use a maraschino cherry because I like the look in a martini glass.

Enjoy!

Have you ever made sweet potato fries?  If not, it's a must try in my opinion.  They are good.  And healthy.  Here's how I prepared them.

Sweet Potato Fries

 

You can either cut up sweet potatoes OR buy the pre-cut version right from the grocery store.  Preheat oven to 400 degrees.  Toss into a bowl and coat with olive oil. 

Sprinkle Kosher salt,

garlic salt,

two cloves of minced garlic,

chopped parsley 

Lay them out onto a non-stick sprayed cookie sheet.  Bake for 25 minutes.  Then turn broiler on and let them crisp up for a few more minutes. 

Enjoy!  I eat mine with ketchup.

Portuguese Roll Ups


We were invited to a BBQ last weekend and was scheduled to bring fruit salad and at the last minute, as an extra, I threw together an appetizer. This appetizer was SO good, it was all gobbled up before we left the house!  What an easy appetizer this turned out to be. And as I've said before, everything's great wrapped up in bacon. 

If you like the taste combination of sweet with salt, you will LOVE this dish.  Only two ingredients needed: dates and bacon! 

Ingredients needed:
30 pitted dates
bacon

+ toothpicks

Slice the bacon in half, length-wise. Wrap a date with a bacon strip and secure with a toothpick. Place all on a baking sheet and bake at 400 degrees for 8-10 minutes then turn and bake for another 8-10 minutes. Serve and enjoy!

before they go in the oven

Enjoy!

Asian Noodle Salad is a great, healthy, light weight salad perfect for dinner as a side dish or to stand alone.  I first tried a very similar version to this dish at my healthy cooking group meeting, but I made a few modifications to the original recipe.

Ingredients you'll need (recipe below)

Asian Noodle Salad

INGREDIENTS

1 lb whole wheat spaghetti 

1/2 pound shiitake mushrooms

1 red bell pepper, thinly sliced

1 bunch asparagus

1 cup edamame

3 thinly sliced green onions

1/2 cup rice vinegar

1/4 cup soy sauce

1-2 tablespoons vegetable oil

1 teaspoon grated fresh ginger

1 tablespoon chopped fresh parsley

2 tablespoons fresh lime juice

salt to taste

DIRECTIONS

Cook pasta in a large pot of boiling water. Meanwhile, clean, stem, and slice mushrooms. Add mushrooms, asparagus and red bell pepper during last 2 minutes of cooking. Drain.

In a small bowl, mix together vinegar, soy sauce, oil, lime and ginger.

Transfer pasta and veggies into a serving bowl; toss with ginger dressing, edamame and sliced green onions, parsley.

Woo Woo

1 shot of vodka

1/2 shot of peach schnapps

1/2 shot of pink grapefruit juice

1/2 shot of cranberry juice

Shake with ice in a martini shaker and pour.  Enjoy!

Easy Chicken Marinara

I browned two breaded chicken breasts and three breaded boneless, skinless thighs in a skillet with a tablespoon or so of olive oil.  Over medium heat, approximately 2-3 minutes per side.

After the browning is complete, top each piece of chicken with your favorite marinara sauce (I used Prego).

Place in a preheated 350 degree oven for about 25 minutes, until the chicken is no longer pink inside.

Top with Mozzarella cheese and place back in the oven until the cheese melts ( just a couple of minutes).

This is probably one of my favorite chicken dishes.  The combination of the browned chicken flavor with the sweet marinara sauce and topped with melted cheese, you can't go wrong!  Try it.  I think your family will enjoy it. 

We couldn't wait to dig into this dish, I forgot to take a 'prettier' presentation photo for you and thought about it only after most of it was devoured ....sorry!



K-9 Cake

My puppy, Chloe turned one and this is the cake we baked for her.  She LOVED it!

Ingredients:
1 cup whole wheat flour
1 egg
½ cup applesauce (or 1/4 cup oil)
¼ cup peanut butter
1 cup shredded carrots
1/3 cup honey
1 t baking powder
1 t vanilla extract

Directions:
Preheat oven to 350 degrees.
Mix together flour and baking soda. In a separate bowl, mix together all other ingredients. Combine the flour mixture with the carrot mixture. Pour mixture into greased 8” round cake pan.
Bake @ 350 degrees for 30 minutes. Let cool.

If you choose to decorate with icing, you can do this.........
For icing:
Puree cottage cheese in a food processor (or use yogurt) and decorate.

Mix the wet ingredients with carrots

Combine the flour and baking soda with wet ingredients

Spread in a cake pan and bake

Done

Check out this Eating Well recipe for Banana Cream Layer Cake.  Doesn't it look delicious?  It's hard to believe this cake has only 300 calories and 3 grams of saturated fat per slice!  The cake is made with buttermilk and the fluffy cream is made low fat by combining nonfat milk with whipping cream.

Cake Ingredients
2 large eggs
1 cup sugar
1/3 cup canola oil
1 1/2 cups mashed very ripe bananas, (about 3), plus 2 whole bananas, divided
1/2 cup nonfat buttermilk, (see Tip)
1 teaspoon vanilla extract
1 cup whole-wheat pastry flour, (see Ingredient Note)
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt

Bavarian Cream
3/4 cup low-fat milk
1 teaspoon unflavored gelatin
2 tablespoons sugar
1/2 teaspoon vanilla extract
1/2 cup whipping cream


Preparation

1.To prepare cake: Preheat oven to 375°F. Coat two 9-inch round cake pans with cooking spray and line the bottoms with wax paper or parchment paper.

2.Whisk eggs, 1 cup sugar and oil in a large bowl. Stir in mashed bananas, buttermilk and 1 teaspoon vanilla. Stir whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a medium bowl. Add to the banana mixture and fold in just until blended. Divide the batter between the pans.

3.Bake the cake until the tops spring back when touched lightly, 20 to 25 minutes. Let cool for 5 minutes, then turn out onto a wire rack and let cool completely.

4.To prepare Bavarian cream: Place milk in a small saucepan, sprinkle gelatin over the milk and let stand for 1 minute to soften. Stir in 2 tablespoons sugar and heat over medium heat, stirring to dissolve the gelatin. Stir in 1/2 teaspoon vanilla and transfer to a medium bowl. Refrigerate, stirring occasionally, until the mixture has thickened to the consistency of raw egg whites, 40 to 45 minutes.

5.Beat whipping cream until soft peaks form. Whisk one-third of the whipped cream into the milk mixture. Fold in the remaining whipped cream. Refrigerate until set and thickened to the consistency of whipped cream again, about 1 hour.

6.To assemble cake: Shortly before serving, place 1 cake layer on a serving plate and spread half the Bavarian cream over it. Peel and slice the remaining bananas; arrange half the slices evenly over the cream. Top with the second cake layer. Spread the remaining cream over the cake and arrange the remaining banana slices decoratively over the top.

Tips & Notes

Make Ahead Tip: Prepare through Step 3. Wrap the cooled layers in plastic and store at room temperature for up to 1 day.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

Nutrition

Per serving: 300 calories; 11 g fat (3 g sat, 5 g mono); 47 mg cholesterol; 47 g carbohydrates; 5 g protein; 3 g fiber; 229 mg sodium; 204 mg potassium.

Mexican Fiesta Breakfast Bake

I think most of you now know that I LOVE mexican food.  This recipe from Eggland's Best is perfect for Mother's Day Brunch.  You can make it ahead of time, refrigerate and just pop it in the oven when you're ready.  What can be easier?   To go along with brunch, a brunch cocktail is needed.  One of my favorites is a Champagne Strawberry Lemonade cocktail.  This is so good and is a must try!

Ingredients

•12 slices whole wheat or grain bread
•1 can (11-15 ounces) corn
•1 can (4 ounces) Green Chiles, chopped and undrained
•2 cups (8 ounces) shredded lowfat Monterrey Jack Cheese or Mexican-Blend Cheeses
•4 large Eggland’s Best eggs, beaten
•2 cups Nonfat Milk
•1 teaspoon Salt
•1/2 cup Salsa

Ready in 10 min prep, 30 min standing, 45 min baking, recipe by Eggland's Best


Preparation
•Remove crust from bread. Place 6 slices in a lightly greased 12x8x2 inch baking dish.

•Spoon half of the corn and half of the chiles over the bread. Sprinkle with half of the cheese. Layer the remaining bread, corn, chiles and cheese.

•Whisk together eggs, milk and salt. Pour over top layers.

•Cover and refrigerate casserole overnight to blend the flavors and soak the bread. In the morning, remove from refrigerator and let stand 30 minutes.

•Bake uncovered at 350 degrees for 40 to 45 minutes until warm and bubbly.

•Top each serving with 1 tablespoon of salsa.

Notes and Suggestions
Refrigerating the casserole overnight blends the flavors well.

Makes 8 servings

Nutritional Facts
1 Serving: Calories 242; Fat 7g (24.0% calories from fat); Protein 17g; Carbohydrate 30g; Dietary Fiber 4g; Cholesterol 96mg; Sodium 862 mg.

 
Strawberry Lemonade Champagne Cocktail
 

 
Ingredients
1 bottle of your favorite Champagne
Strawberry Lemonade (how ever you want to fix it)
 
Directions
I use either, Strawberry/Lemonade concentrate and mix it according to the container directions or I mix a batch of lemonade and add frozen strawberries that I have blended in the food processor.  Mix the strawberry lemonade mixture with the bottle of Champagne together in a pitcher.  Enjoy!
 
Notes & Tips
Try substituting raspberry lemonade frozen concentrate or one of your favorite flavors instead of the strawberry.

Sloppy Joes

It's Eat Meat Monday and we're having a meal that can be made in a jiffy.  I like to search my pantry or fridge to find all kinds of goodies that would go well combined in the dish.  I don't think I've ever made this dish the same way twice.  But I've made it many times and this is what I came up with this time.

Ingredients....

Chopped onion.....

Ketchup......

Brown the ground beef........

Ooops, I forgot to toss the onions into the mix!  I'll just add them with the rest of the ingredients......

Add the ingredients and heat through..........

Brown the 100% Whole Wheat buns.......

Serve.........

Ingredients
1 pound of natural ground beef (or 2 lbs if your house is like mine)
1/2 onion chopped
1 15oz can of stewed tomatoes with oregano and basil
1 6oz can tomato paste
1 t chili powder
1T Worchestershire sauce
dash of hot sauce
2 T ketchup
1 t chopped garlic
salt and pepper to taste

Directions
In a large skillet cook meat, onion till meat is brown.  Drain off fat.  Stir in all other ingredients and bring to boil.  Reduce heat.  Simmer, uncovered for 5-10 minutes.

Tips
You can make this recipe your own, just add a can of corn, chopped sweet peppers or anything else that sounds good.

Most fish is high in protein and low in fat.  Here's a tasty recipe recommended by the National Heart, Lung, and Blood Institute that has all the crunch of fried fish with practically none of the fat! 


Healthy Oven Fried Fish

Ingredients2 lbs. fish fillets
1 Tbsp. fresh lemon juice
1/4 cup nonfat milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp. fresh garlic, minced
1/4 tsp. ground white pepper
1/4 tsp. salt
1/4 tsp. onion powder
1/2 cup cornflakes, crumbled (or breadcrumbs)
1 Tbsp. vegetable oil
1 fresh lemon, cut in 6 wedges

Directions:
Preheat oven to 475 degrees. Lightly oil shallow baking dish with vegetable oil. Rub fillets with lemon juice, then pat dry. Combine hot pepper sauce, garlic, and milk or buttermilk in shallow bowl. Stir together pepper, salt, onion powder, and cornflakes or breadcrumbs on dinner plate. Place fillets in milk mixture and allow to stand briefly. Remove fillets from milk mixture and coat both sides well with seasoned crumbs. Arrange on baking dish. Bake for 20 minutes on middle rack without turning. Cut into 6 pieces and serve each with a fresh lemon wedge. Serves 6.Preparation Time: 10 minutes

Preparation Time: 20 minutes

Nutritional Information (per serving):
Calories 183    Protein 30 g     Fiber 1 g     Carbs10 g      Fat 2 g   Total Saturated Fat <1 g


Beer in the Butt Chicken

•1 whole chicken (4-5 pounds)
•1 12 ounce can beer (room temperature)
•2 cloves garlic, minced
•2 sprigs fresh rosemary
•2 teaspoons olive oil
•1 teaspoon dried thyme
•1/2 teaspoon red pepper flakes, crushed
•Juice of 1 lemon

For Rub:

•1 teaspoon paprika
•1 teaspoon salt
•1 teaspoon fresh rosemary, chopped
•1 teaspoon dried thyme
•1/2 teaspoon black pepper, ground
•1/2 teaspoon lemon zest

Preparation:

Combine all rub ingredients in a small mixing bowl. Set aside.

Remove giblets and the neck from chicken. Sprinkle all over with rub, including cavity. Open can of beer and discard half of it. Place, minced garlic, rosemary, thyme, lemon juice, and pepper flakes in it. Make sure to pierce two more holes on the top of beer can. Place chicken on top of can.

Preheat grill. Place birds grill balanced by the beer cans. Grill over indirect medium heat for 1 1/2 to 2 hours until internal temperature of thigh is 180 degrees. Remove chicken when finished cooking and let sit (with beer can still intact), for 10 minutes before carving.




Grilled Dark Chocolate Sandwich

Photo by EatingWell

Both simpler and more decadent than a chocolate croissant, a grilled chocolate sandwich is a marriage of bread and chocolate in which the two components are evenly matched.  What can be better than bread and chocolate?....two of my favorite things......okay, a glass of Zin would go nicely in the mix as well.

Ingredients
1/4 cup fat-free evaporated milk
3 ounces bittersweet chocolate, finely chopped
1 1/2 tablespoons butter, softened
8 slices thin whole-wheat or white sandwich bread
3 tablespoons bittersweet or semisweet chocolate chips (or milk chocolate like I enjoy)
2 tablespoons chopped toasted hazelnuts, (optional)


Preparation
1.  Heat evaporated milk just until boiling. Add chocolate, let stand for 1 minute, then whisk until smooth. Let cool slightly.

2.  Spread butter on one side of each slice of bread. Divide the chocolate mixture on the unbuttered side of 4 slices, leaving a little border. Press chocolate chips and nuts, if using, into the chocolate. Cover with the remaining slices of bread, buttered-side up, and press lightly.

3.  Cook the sandwiches in a large nonstick skillet over medium-high heat for 1 to 2 minutes. Turn over, press with a spatula, and cook until nicely browned and the chocolate is barely melted, 30 seconds to 1 minute. Serve warm.

Nutrition
Per serving: 151 calories; 7 g fat (4 g sat, 1 g mono); 6 mg cholesterol; 21 g carbohydrates; 4 g protein; 2 g fiber; 131 mg sodium; 28 mg potassium.




Banana Layer Cake

Check out this Eating Well recipe for Banana Cream Layer Cake.  Doesn't it look delicious?  It's hard to believe this cake has only 300 calories and 3 grams of saturated fat per slice!  The cake is made with buttermilk and the fluffy cream is made low fat by combining nonfat milk with whipping cream.

Photo by Eating Well

Cake Ingredients
2 large eggs
1 cup sugar
1/3 cup canola oil
1 1/2 cups mashed very ripe bananas, (about 3), plus 2 whole bananas, divided
1/2 cup nonfat buttermilk, (see Tip)
1 teaspoon vanilla extract
1 cup whole-wheat pastry flour, (see Ingredient Note)
1 cup all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt

Bavarian Cream
3/4 cup low-fat milk
1 teaspoon unflavored gelatin
2 tablespoons sugar
1/2 teaspoon vanilla extract
1/2 cup whipping cream


Preparation

1.To prepare cake: Preheat oven to 375°F. Coat two 9-inch round cake pans with cooking spray and line the bottoms with wax paper or parchment paper.

2.Whisk eggs, 1 cup sugar and oil in a large bowl. Stir in mashed bananas, buttermilk and 1 teaspoon vanilla. Stir whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a medium bowl. Add to the banana mixture and fold in just until blended. Divide the batter between the pans.

3.Bake the cake until the tops spring back when touched lightly, 20 to 25 minutes. Let cool for 5 minutes, then turn out onto a wire rack and let cool completely.

4.To prepare Bavarian cream: Place milk in a small saucepan, sprinkle gelatin over the milk and let stand for 1 minute to soften. Stir in 2 tablespoons sugar and heat over medium heat, stirring to dissolve the gelatin. Stir in 1/2 teaspoon vanilla and transfer to a medium bowl. Refrigerate, stirring occasionally, until the mixture has thickened to the consistency of raw egg whites, 40 to 45 minutes.

5.Beat whipping cream until soft peaks form. Whisk one-third of the whipped cream into the milk mixture. Fold in the remaining whipped cream. Refrigerate until set and thickened to the consistency of whipped cream again, about 1 hour.

6.To assemble cake: Shortly before serving, place 1 cake layer on a serving plate and spread half the Bavarian cream over it. Peel and slice the remaining bananas; arrange half the slices evenly over the cream. Top with the second cake layer. Spread the remaining cream over the cake and arrange the remaining banana slices decoratively over the top.

Tips & Notes

Make Ahead Tip: Prepare through Step 3. Wrap the cooled layers in plastic and store at room temperature for up to 1 day.

Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

Ingredient Note: Whole-wheat pastry flour is milled from soft wheat. It contains less gluten than regular whole-wheat flour and helps ensure a tender result in delicate baked goods while providing the nutritional benefits of whole grains. Available in large supermarkets and in natural-foods stores. Store in the freezer.

Nutrition

Per serving: 300 calories; 11 g fat (3 g sat, 5 g mono); 47 mg cholesterol; 47 g carbohydrates; 5 g protein; 3 g fiber; 229 mg sodium; 204 mg potassium.




Recipe for Making Butter

Making butter is easy with a food processor (like a Kitchen Aid mixer), and it produces a light fresh taste. You will need:

1-2 cups heavy whipping cream, or double cream (1/3 liter)

Fit food processor with plastic blade, whisk, or normal chopping blade. Fill food processor about 1/4 - 1/2 full. Blend. The cream will go through the following stages: Sloshy, frothy, soft whipped cream, firm whipped cream, coarse whipped cream. Then, suddenly, the cream will seize, its smooth shape will collapse, and the whirring will change to sloshing. The butter is now fine grained bits of butter in buttermilk, and a few seconds later, a glob of yellowish butter will separate from milky buttermilk. Drain the buttermilk.

You can eat the butter now -- it has a light taste -- though it will store better if you wash and work it. Add 1/2 cup (100 mL) of ice-cold water, and blend further. Discard wash water and repeat until the wash water is clear. Now, work butter to remove suspended water. Either place damp butter into a cool bowl and knead with a potato masher or two forks; or put in large covered jar, and shake or tumble. Continue working, pouring out the water occasionally, until most of the water is removed. The butter is now ready. Put butter in a butter crock, ramekins, or roll in waxy freezer paper.

Yield: About half as much butter as the amount of cream you started with.

Various options:

• Salt to taste before working, a few pinches.
• Have the cream around 60°F/15°C before churning. (55°F/13°C for goat milk)
• Obtain the freshest cream you can. So-called "vat pasteurized cream" tastes better than ultra heat treated (UHT) or HTST pasteurized. Try calling your state Department of Agriculture, and asking the Milk Control office who sells vat pasteurized cream. Or just Google 'vat pasteurized cream' and suppliers in your area should pop up. 
• Shake in a jar instead of a food processor. Shake about once a second. Add a marble to speed things up. This is fun with kids, but expect it to take between 5-30 minutes, depending on the shaking.
• Culture the cream before churning. Add a few tablespoons (50 mL) store-bought cultured yogurt, buttermilk, sour cream, clabbered cream, or creme fraiche, and let sit about 12 hours at warm room temperature (75°F/24°C is ideal) to thicken and ferment before churning. It should taste delicious, slightly sour, with no aftertaste. If it is bubbly, or smells yeasty or gassy, discard.

Honey Butter (so good with warm biscuits or corn bread)

Ingredients
3/4 cup room temperature butter
1/4 cup honey

Directions
Mix the honey and butter together until completely blended. Store covered in the refrigerator.


Herb Butter

Ingredients
2 cups butter, softened
1/4 cup minced fresh parsley
2 tablespoons minced garlic cloves
4 teaspoons Italian seasoning
1 teaspoon crushed red pepper flakes

Directions
In a mixing bowl, combine all ingredients. Beat until well blended. Cover and store in the refrigerator.

Happy Friday! Cheers!

Beef Short Ribs~Easier Than You Think!


We normally have a freezer full of our Natural Beef, so it makes it fun to reach in and grab something I wouldn't typically buy at the grocery store......like short ribs.  It's not that I don't like this cut of beef, it's because I don't have very much experience cooking it.  So I went on line to find an easy recipe that looked delicious.  This is what I came up with....of course with a few of my own modifications.......


Trim fat from rib meat. Salt and pepper the short ribs and place in a dutch oven.....


Okay, I'm not very good at trimming the fat......



Cover the short ribs with water and simmer for two hours. Boiling the ribs first makes them so tender and gets rid of a lot of the fat.......
While the short ribs are simmering, I mixed some ingredients together for basting.

1/3 cup honey (I used honey instead of molasses)

2/3 cup ketchup

1/4 cup fresh lemon juice

1 T dry mustard

1/2 tsp. chili powder

1/2 tsp. garlic salt (I used garlic salt instead of garlic powder)



Combine everything......


After two hours of simmering, drain and place short ribs on a broiling pan.




Baste with the sauce that has been mixed.......





Broil on medium for 10 to 15 minutes, turning and basting with sauce often.




The meat just falls off the bone......so good. Enjoy!
A great family meal!




Grilled Filet Mignon with Herb Butter & Texas Toasts




This dish is simply luxurious: grilled beef tenderloin smothered in a vibrant herb butter served on top of a garlicky slab of whole-grain toast. And yes, with only about 303 calories and 14 grams of fat total, this steakhouse-worthy entree can be part of a healthy diet. If you like, make extra herb butter to top chicken, fish or even a grilled pork chop.

Ingredients
1 tablespoon whipped or regular butter, slightly softened
3 teaspoons extra-virgin olive oil, divided
1 tablespoon minced fresh chives, or shallot
1 tablespoon capers, rinsed and chopped
3 teaspoons minced fresh marjoram, or oregano, divided
1 teaspoon freshly grated lemon zest, divided
1 teaspoon lemon juice
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon minced fresh rosemary
2 cloves garlic, (1 minced, 1 peeled and halved)
1 pound filet mignon, about 1 1/2 inches thick, trimmed and cut into 4 portions
4 slices whole-grain bread
4 cups watercress, trimmed and chopped

Preparation
1.Preheat grill to high.

2.Mash butter in a small bowl with the back of a spoon until soft and creamy. Stir in 2 teaspoons oil until combined. Add chives (or shallot), capers, 1 teaspoon marjoram (or oregano), 1/2 teaspoon lemon zest, lemon juice, 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and place in the freezer to chill.

3.Combine the remaining 1 teaspoon oil, 2 teaspoons marjoram (or oregano), 1/2 teaspoon lemon zest, 1/4 teaspoon salt and pepper, rosemary and minced garlic in a small bowl. Rub on both sides of steak. Rub both sides of bread with the halved garlic clove; discard the garlic.

4.Grill the steak 3 to 5 minutes per side for medium-rare. Grill the bread until toasted, 30 seconds to 1 minute per side. Divide watercress among 4 plates. Place 1 toast on each serving of watercress and top with steak. Spread the herb butter on top of the steaks and let rest for 5 minutes before serving.

Tips & Notes
Make Ahead Tip: Prepare herb butter (Step 2), wrap in plastic wrap and freeze for up to 1 month.

Nutrition
Per serving: 303 calories; 14 g fat (5 g sat, 6 g mono); 80 mg cholesterol; 15 g carbohydrates; 29 g protein; 5 g fiber; 438 mg sodium; 462 mg potassium.

Nutrition Bonus: Zinc (46% daily value), Selenium (44% dv), Vitamin C (28% dv), Iron (17% dv).

1/2 Carbohydrate Serving
recipe from Eating Well



A Healthier Carrot Cake






Carrots give carrot cake the impression that it's healthy—some people think it's health food, but it's usually very high in fat and calories. This version has about 40 percent less calories and 50 percent less fat than most. Which is great news for me because I LOVE carrot cake. There's less oil in this batter. The butter is skipped in the frosting (don't worry, it's still light and smooth). To ensure the cake is moist, nonfat buttermilk and crushed pineapple is included in the recipe.
This cake is SO good, it's a MUST try if you love carrot cake :)

Cake
1 20-ounce can crushed pineapple
2 cups whole-wheat pastry flour, (see Ingredient Note)
2 teaspoons baking soda
1/2 teaspoon salt
2 teaspoons ground cinnamon
3 large eggs
1 1/2 cups granulated sugar
3/4 cup nonfat buttermilk, (see Tip)
1/2 cup canola oil
1 teaspoon vanilla extract
2 cups grated carrots, (4-6 medium)
1/4 cup unsweetened flaked coconut
1/2 cup chopped walnuts, toasted (see Tip) and you can always leave these out.

Frosting
12 ounces reduced-fat cream cheese, softened
1/2 cup confectioners' sugar, sifted
1 1/2 teaspoons vanilla extract
2 tablespoons coconut chips, (see Ingredient Note) or flaked coconut, toasted


Preparation
1.To prepare cake: Preheat oven to 350°F. Coat a 9-by-13-inch baking pan with cooking spray.

2.Drain pineapple in a sieve set over a bowl, pressing on the solids. Reserve the drained pineapple and 1/4 cup of the juice.

3.Whisk flour, baking soda, salt and cinnamon in a medium bowl. Whisk eggs, sugar, buttermilk, oil, vanilla and the 1/4 cup pineapple juice in a large bowl until blended. Stir in pineapple, carrots and 1/4 cup coconut. Add the dry ingredients and mix with a rubber spatula just until blended. Stir in the nuts. Scrape the batter into the prepared pan, spreading evenly.

4.Bake the cake until the top springs back when touched lightly and a skewer inserted in the center comes out clean, 40 to 45 minutes. Let cool completely on a wire rack.

5.To prepare frosting and finish cake: Beat cream cheese, confectioners’ sugar and vanilla in a mixing bowl with an electric mixer until smooth and creamy. Spread the frosting over the cooled cake. Sprinkle with toasted coconut.

Tips & Notes
Ingredient Notes: Whole-wheat pastry flour, lower in protein than regular whole-wheat flour, has less gluten-forming potential, making it a better choice for tender baked goods. You can find it in the natural-foods section of large super markets and natural-foods stores. Store in the freezer.

Large thin flakes of dried coconut called coconut chips make attractive garnishes. Find them in the produce section of large supermarkets.




Tips: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.




To toast chopped walnuts and coconut chips, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 5 minutes.

NutritionPer serving: 342 calories; 17 g fat (5 g sat, 7 g mono); 56 mg cholesterol; 43 g carbohydrates; 6 g protein; 3 g fiber; 349 mg sodium; 150 mg potassium.

Nutrition Bonus: Vitamin A (40% daily value), Fiber (12% dv).












Blackened Salmon Sandwich




Blackened salmon is great in a sandwich with a spread of mashed avocado and low-fat mayonnaise plus peppery arugula or spinach leaves, cool tomato slices and zesty red onion. This salmon is grilled cajun style so there is no need for any added cooking oil. Catfish makes an excellent stand-in for the salmon but you'll want to use a grill basket if you have one to keep the fish from breaking apart.

Ingredients
1 pound salmon fillet, skinned (see Tip) and cut into 4 portions
2 teaspoons blackening or Cajun seasoning
1 small avocado, pitted
2 tablespoons low-fat mayonnaise
4 crusty whole-wheat rolls, split and toasted
1 cup arugula or spinach
2 plum tomatoes, thinly sliced
1/2 cup thinly sliced red onion

Preparation
Oil grill rack (see Tip); preheat grill to high.
Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side.
Mash avocado and mayonnaise in a small bowl.
To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula or spinach, tomato and onion.

Tips & Notes
Tips: To skin a salmon fillet, place salmon on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.

Nutrition
Per serving: 414 calories; 14 g fat (2 g sat, 6 g mono); 65 mg cholesterol; 43 g carbohydrates; 33 g protein; 6 g fiber; 775 mg sodium; 756 mg potassium.







Monkey Bread



Monkey bread, also called Hungarian coffee cake, golden crown, pinch-me cake and bubbleloaf, is a sticky, gooey pastry served as a breakfast treat. Recipes for the towering bread first appeared in American women's magazines and community cookbooks in the 1950s. It is made with pieces of sweet yeast dough which are baked in a cake pan at high heat after first being individually covered in melted butter, cinnamon, sugar and chopped pecans. It is traditionally served hot so that the baked segments can be easily torn away with the fingers and eaten by hand.



INGREDIENTS
3/4 cup granulated sugar
2 teaspoons ground cinnamon
4 cans (7.5 oz each) Pillsbury refrigerated biscuits
1/2 cup butter or margarine, melted
3/4 cup packed brown sugar
1/2 cup chopped nuts if desired (I like pecans)

DIRECTIONS
Grease or spray 12-cup Bundt cake pan.
Mix granulated sugar and cinnamon in 1-gallon bag. Separate dough into 10 biscuits; cut each in quarters. Shake quarters in bag to coat; place in pan.
Sprinkle chopped nuts over dough in pan.
Melt and Mix butter and brown sugar; pour over biscuit pieces.

Bake at 350°F for 40 to 45 minutes or until golden brown. Cool 5 minutes. Turn upside down; pull apart to serve. Serve warm.

Eat with your fingers and have lots of napkins or wipes handy.....you'll need them!


Healthier Fried Chicken


Like any fried chicken, this healthier oven fried chicken tastes as good cold as it does hot, so it’s perfect to pack in a cooler and take along on a picnic. In fact, it smells so great when it’s baking that you may not be able to wait until it’s cold to dig in.

4 secrets to make “fried” chicken that’s delicious and healthy:

* Start out by marinating the chicken in buttermilk, along with mustard and hot sauce—this keeps it juicy and moist. Plus it adds flavor.

* Remove and discard the chicken skin, which is high in saturated fat. Typical fried chicken has 7 grams of saturated fat per serving. Our recipe has only 2 grams.

* To maintain a crispy “fried chicken-like” coating, dredge the chicken in a blend of whole-wheat flour, paprika, thyme and sesame seeds. This gives it great full flavor with less fat and calories. (We dredge with whole-wheat flour instead of all-purpose flour to add fiber and nutrients.)

* Instead of frying, spray the coated chicken with cooking spray and bake it on a wire rack until the coating is crispy.

These easy steps give the chicken a delicious, crispy outer crust that is significantly lower in total fat, saturated fat and calories. Plus you can use this same technique in other healthy “fried” recipes for foods like zucchini and fish.

Ingredients
1 large egg white
1/2 cup buttermilk
1 teaspoon hot pepper sauce
1/2 cup all-purpose flour
1 tablespoon baking powder
1 tablespoon sesame seeds, toasted (see Tip)
2 teaspoons paprika
1 teaspoon dried thyme leaves
1 teaspoon dried oregano
1 teaspoon salt
1/4 teaspoon freshly ground pepper
2 1/2 pounds bone-in chicken pieces, skin and fat removed
1 tablespoon canola oil

Preparation
Preheat oven to 425°F. Set a rack over a baking sheet and coat with cooking spray.

Whisk together egg white, buttermilk and hot pepper sauce in a medium bowl. Put flour, baking powder, sesame seeds, paprika, thyme, oregano, salt and pepper in a large paper bag. Shake the bag to mix well.

Dip chicken pieces, one at a time, into the buttermilk mixture, then dredge in the flour mixture by shaking the bag. Place the chicken on the prepared rack. Brush oil lightly over the chicken. Bake until browned on the outside and no longer pink inside, 35 to 40 minutes.

Tips & NotesTip: To toast sesame seeds: Place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition
Per serving: 280 calories; 9 g fat (2 g sat, 4 g mono); 113 mg cholesterol; 5 g carbohydrates; 43 g protein; 0 g fiber; 389 mg sodium; 387 mg potassium.








Girl Scout Mint Cookies





1 box Devil's Food Cake Mix
2 Eggs
2 Tbl. Water
2 Tbl. Cooking Oil


1/2 Cup Cocoa
1 pkg. Chocolate Chips
2-3 drops Wilton's Candy Mint Flavoring


Preheat oven to 400 degrees. Combine cake mix, eggs, water, cooking oil,
and cocoa. You will need to blend this together well, this will be a
very sticky mess. Let stand for 20 minutes, and then shape into very
small 1/2 inch balls. Place these balls on a cookie sheet 2 inches a part,
and smash down flat. You will need to spray a large spoon with Pam to
make them flat. Bake for about 8 minutes. Let cool until they reach
room temperature.

Heat chocolate chips in either the microwave, or in a double boiler.
When completely melted add a couple drops of the mint flavoring.
Be carefull not to add too much, it is a powerfull flavoring.
You can either spread the melted chocolate on the cookies,
or you can dip the cookies into the chocolate.




Cherry Fruit Crumble


A fruit crumble offers the luscious flavor of a fresh fruit pie without the fuss of making a crust. The nut-studded topping works great with other fruit combinations too. If you prefer, you can leave the nuts out of it all together.

8 servings, 1/2 cup each
Active Time: 20 minutes
Total Time: 1 hour 10 minutes

Ingredients
Filling
1 1/2 pounds sweet cherries, (5 cups), pitted (see Tip)
1 cup raspberries
1/3 cup sugar
1 tablespoon cornstarch
1 tablespoon lemon juice
1 tablespoon kirsch, or brandy (optional)

Topping2/3 cup whole-wheat flour
1/2 cup old-fashioned rolled oats, (not instant)
1/2 cup packed light brown sugar
1 teaspoon ground cinnamon
Pinch of salt
1 tablespoon butter, cut into small pieces
1 tablespoon canola oil
3 tablespoons frozen orange juice concentrate
1 tablespoon chopped slivered almonds, or walnuts
1 1/2 cups reduced-fat vanilla ice cream, or nonfat vanilla frozen yogurt (optional)

Preparation
Preheat oven to 375°F. Coat an 8-by-8-inch baking dish (or similar 1 1/2- to 2-quart dish) with cooking spray.

To make the filling: Combine cherries, raspberries, sugar, cornstarch, lemon juice and kirsch or brandy (if using) in a large bowl. Toss to coat. Place the filling in the prepared baking dish. Cover with foil and bake for 20 minutes.

Meanwhile, make the topping: Mix flour, oats, brown sugar, cinnamon and salt in a medium bowl with a fork. Add butter and blend with a pastry blender or your fingertips. Add oil and stir to coat. Add orange juice concentrate and blend with your fingertips until dry ingredients are moistened.

When the filling has baked for 20 minutes, stir it and sprinkle the topping evenly over the surface. Sprinkle with almonds (or walnuts). Bake, uncovered, until fruit is bubbly and tender and topping is lightly browned, 20 to 25 minutes more. Let cool for at least 10 minutes before serving. Serve warm or at room temperature with ice cream (or frozen yogurt), if desired.

Tips & Notes
Tip: You can purchase gadgets designed for pitting both cherries and olives at kitchenware stores.

NutritionPer serving: 248 calories; 5 g fat (1 g sat, 2 g mono); 4 mg cholesterol; 52 g carbohydrates; 4 g protein; 5 g fiber; 17 mg sodium; 371 mg potassium.



Such a low cal, delicious dessert!



Quick Breakfast Taco

A smaller cousin of the breakfast burrito, the breakfast taco made with reduced-fat Cheddar and egg substitute is a satisfying and healthy breakfast option.

Add Soy, Chorizo! yummy!

Ingredients
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters (I USE REAL EGGS)

Preparation
1.Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.

2.Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos.

Nutrition
Per serving: 153 calories; 2 g fat (1 g sat, 0 g mono); 3 mg cholesterol; 15 g carbohydrates; 17 g protein; 0 g fiber; 453 mg sodium; 207 mg potassium.

1 Carbohydrate Serving



Corned Beef & Cabbage

Place Corned Beef, carrots and potatoes into a slow cooker with 5-7 cups of water and pickling spices (normally comes with the corned beef). Cook for 8 hours in slow cooker...




The result....





Cut your cabbage into wedges. Place in a microwave safe dish. Pour in 2 cups of the liquid from the slow cooker and microwave for 7-10 minutes.

Okay, I forgot to use the liquid from the slow cooker and used tap water instead.

It happens.

The cabbage could have been more flavorful.

There's always next year....right?

Corned Beef goes well with any mustard, I use a spicy sweet type.....



Pesto Pizza Appetizer

Bring Trader Joe's Pizza dough to room temperature (about 20 minutes), then spread onto a baking sheet or pizza stone....


I topped it with pesto sauce.......


Other toppings included low fat mozzarella cheese, artichoke hearts, yellow pepper & some Parmesan cheese....


Bake at 400 for 16-18 minutes, cut into bite size pieces & serve on a platter......
You can't go wrong with this as an appetizer.....
















London Broil I like to marinate London Broil and this is what I use most of the time.....



I marinate the beef in the refrigerator for at least two hours, yesterday it was marinated all day. You can choose to broil or barbecue London Broil. I broiled mine, six minutes on one side and eight minutes on the other. Then let the beef 'rest', covered with foil for 10 minutes.


Slice and enjoy....





Flank Steak Bistro Sandwich

Make this bistro-style sandwich, sauce and all, completely on the grill. If you're in a hurry, just grill the steak and garlic and substitute jarred roasted red peppers for the grilled bell peppers. I just love sandwiches for dinner!

Ingredients6 cloves garlic, unpeeled
1 tablespoon extra-virgin olive oil
3/4 pound flank steak, trimmed
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 medium red bell pepper
1 medium yellow bell pepper
4 large slices whole-wheat country bread, cut in half, or 8 small slices
2 tablespoons reduced-fat mayonnaise
1 cup mixed salad greens

PreparationPreheat grill to medium-high.
Place garlic in the center of a piece of foil and drizzle with oil. Gather the foil together at the top to form a sealed packet. Sprinkle both sides of steak with 1/4 teaspoon salt and pepper.
Place the garlic packet over indirect heat or the coolest part of the grill. Place the steak and bell peppers over direct heat or the hottest part of the grill. Cook the garlic until soft and golden brown, 8 to 10 minutes. Cook the peppers, turning occasionally, until the skin is blistered on all sides, about 10 minutes total. Cook the steak, turning once, until desired doneness, about 6 minutes per side for medium. Transfer the garlic packet, peppers and steak to a clean platter.

Tent the steak with foil to keep warm.

Grill bread, turning once, until toasted, about 1 minute per side.

When the peppers are cool enough to handle, peel and discard the stems, seeds and ribs. Slice into wide strips and toss with the remaining 1/4 teaspoon salt in a small bowl. Peel the garlic and place it and the oil from the packet in another small bowl. Add mayonnaise and mash with a fork until combined. Slice the steak very thinly.

To assemble sandwiches, spread 1 scant teaspoon of the roasted garlic a&iuml;oli on each piece of bread. Divide greens, the sliced steak and grilled peppers among 4 slices of bread; top with the remaining bread.

Nutrition
Per sandwich: 287 calories; 10 g fat (3 g sat, 5 g mono); 33 mg cholesterol; 26 g carbohydrates; 21 g protein; 2 g fiber; 596 mg sodium; 393 mg potassium.
Nutrition Bonus: Vitamin C (160% daily value), Selenium (27% dv), Vitamin A (25% dv), Zinc (22% dv).




Pear & Blue Cheese Flatbread

The classic combination of pears, walnuts and blue cheese isn't just for salad. Toss the same ingredients onto purchased whole-wheat pizza dough and make your own gourmet flatbread at home. Any type of ripe, firm pear will work—red pears look great. This is fabulous and very simple to prepare for an appetizer. The combination of the pear and the blue cheese is DIVINE! Enjoy!

Ingredients2 teaspoons extra-virgin olive oil
3 cups thinly sliced onions
20 ounces prepared whole-wheat pizza dough
1/3 cup chopped walnuts
2 teaspoons balsamic vinegar
2 teaspoons chopped fresh sage
Freshly ground pepper, to taste
2 ripe but firm pears, sliced
1/2 cup finely crumbled blue cheese


Preparation
Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.
Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until starting to brown, about 6 minutes. Reduce heat to low, cover and cook, stirring occasionally, until very soft and golden, 5 to 8 minutes more.


Meanwhile, roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes. Toast walnuts in a small dry skillet over medium-low heat, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Stir vinegar, sage and pepper into the onions. Spread on the crust and top with pears, walnuts and cheese. Bake on the bottom rack until the crust is crispy and golden and the cheese is melted, 11 to 13 minutes. Slice and serve.

NutritionPer serving: 361 calories; 9 g fat (3 g sat, 3 g mono); 8 mg cholesterol; 54 g carbohydrates; 12 g protein; 5 g fiber; 410 mg sodium; 250 mg potassium.

Nutrition Bonus: Vitamin A (15% daily value).
3 Carbohydrate Serving






Chicken Parmesan Sub





Ingredients1/2 cup all-purpose flour
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground pepper
1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts), (2 large breasts cut into 4 portions or 4 small breasts)
4 teaspoons extra-virgin olive oil, divided
2 6-ounce bags baby spinach
1 cup marinara sauce, preferably low-sodium (see Tip)
1/4 cup grated Parmesan cheese
1/2 cup shredded part-skim mozzarella
4 soft whole-wheat sandwich rolls, toasted



Preparation
Position oven rack in top position; preheat broiler.
Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.

Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.




Tips & Notes
Tip: Refrigerate leftover marinara sauce for up to 1 week or freeze for up to 3 months.



NutritionPer serving: 467 calories; 13 g fat (4 g sat, 5 g mono); 78 mg cholesterol; 48 g carbohydrates; 42 g protein; 5 g fiber; 762 mg sodium; 791 mg potassium.
Nutrition Bonus: Vitamin A (160% daily value), Vitamin C (46% dv) Folate (43% dv), Magnesium (26% dv).




Chicken Teriyaki with broccoli and rice

You can find the Chicken Teriyaki in the freezer section of Trader Joe's. Just heat the chicken in the microwave for about five minutes. Heat the sauce for about two minutes....








I had some broccoli in the fridge that was on it's last leg, so I steamed a pot full.....


Add the chicken, sauce and broccoli all together......


Whole grain brown rice.........






Pear Bread Pudding
Sweet caramelized pears are the highlight of this comforting, custardy, raisin-studded bread pudding. When turned out of its baking dish, the flanlike pudding sits in a pool of intense caramel syrup. Serve warm or chilled.


Ingredients
2 1/2 cups low-fat milk
4 large eggs
1/2 cup sugar, divided
1 teaspoon vanilla extract
1/2 teaspoon freshly grated lemon zest
1/8 teaspoon ground nutmeg
4 cups cubed, day-old country-style bread, crusts trimmed (4-6 slices), preferably whole-wheat
2 tablespoons raisins, or currants
1 teaspoon butter, softened, plus 2 tablespoons, divided
2 ripe organic pears, peeled, halved and cored
1 tablespoon lemon juice

Preparation
1.Heat milk in a medium saucepan over medium-low heat, stirring, until steaming, 4 to 6 minutes. Whisk eggs in a large bowl until blended; gradually whisk in 1/4 cup sugar. Slowly whisk in the hot milk until blended. Whisk in vanilla, lemon zest and nutmeg.

2.Add bread and raisins (or currants) to the milk mixture; gently fold together. Press down lightly with the back of a large spoon. Cover and set aside at room temperature.

3.Butter the bottom and sides of a round 2-quart baking dish with 1 teaspoon butter. Preheat oven to 350°F. Put a kettle of water on to boil.

4.Cut each pear half lengthwise into 4 slices. Place in a medium bowl and toss with lemon juice.

5.Heat a medium skillet over low heat until hot. Add the remaining 2 tablespoons butter and swirl until just melted and the foam subsides. Sprinkle the remaining 1/4 cup sugar over the melted butter. Arrange the pear slices on their sides in the pan in an even layer. Increase the heat to medium-low and, without stirring, let the pears begin to brown and the sauce slowly caramelize, adjusting the heat as needed to prevent burning, about 10 minutes. Remove the pan from the heat and carefully turn each pear slice with a fork. Return to the heat and cook until the sauce is uniformly golden, 2 to 4 minutes more.

6.Carefully transfer the pears one at a time to the prepared baking dish, arranging them decoratively in a circle and slightly overlapping them if necessary. Use a heatproof silicone spatula to scrape any remaining syrup over the pears.

7.Set the baking dish in a shallow baking pan. Spoon the bread and custard mixture into the baking dish. Press down on the bread until it is submerged in the custard. Place the pan in the oven and carefully add the hot water to the shallow baking pan until it is halfway up the sides of the baking dish.

8.Bake until the pudding is browned on top and set in the center, 1 to 1 1/4 hours. Carefully remove the pan from the oven. Transfer the baking dish to a wire rack and let cool for at least 45 minutes. To serve, run a knife around the edge of the pudding. Place a serving platter over it and invert the pudding onto the platter.

Tips & Notes
Make Ahead Tip: Cover and refrigerate for up to 1 day.

NutritionPer serving: 217 calories; 7 g fat (4 g sat, 1 g mono); 119 mg cholesterol; 31 g carbohydrates; 8 g protein; 2 g fiber; 142 mg sodium; 89 mg potassium.

Nutrition Bonus: Calcium (15% daily value)

2 Carbohydrate Serving



Rigatoni with Meat Sauce

Salt the water.....


Bring to a boil.....


Add 1/2 pound rigatoni (I normally use 100% Whole Wheat but I couldn't find it at the grocery store this time around) boil according to package.....


Brown one pound of Natural Beef and drain fat (I usually add an onion to this as well, but not this time)......


Add pasta sauce to heat through......


Okay, I didn't make the sauce.....


Begin your layers - meat sauce.......


Rigatoni.....


Low-fat Mozzarella cheese......


Meat sauce and repeat all over, top with some Parmesan cheese......


When you're ready to eat, place in a 350 degree oven for 45 minutes.....Finished






YUM!







The Arnold Palmer~


5 oz of lemonade
5 oz of iced tea

mix
pour over ice
garnish with mint or lemon



Marinated Flank Steak
In this recipe, a dual-purpose sauce is made from garden-fresh tomatoes, shallot, marjoram and rosemary. Using half the sauce to marinate the steak and the other half as a basting sauce. Pasture-raised, grass-fed beef is gentler on the environment, free from growth-promoting hormones and typically lower in fat and calories than grain-fed beef. Marinating grass-fed beef for a full day helps make it tender. Look for it at natural-foods markets or find it online - Grossi Natural Beef.


Ingredients
1 medium tomato, chopped
1 shallot, peeled and quartered
1/4 cup red-wine vinegar
2 tablespoons chopped fresh marjoram
1 tablespoon chopped fresh rosemary
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds flank steak, preferably grass-fed, trimmed


Preparation
1.Puree tomato, shallot, vinegar, marjoram, rosemary, salt and pepper in a blender until smooth. Set aside 1/2 cup, covered, in the refrigerator. Scrape the remaining puree into a large, sealable plastic bag. Add steak and turn to coat. Refrigerate for 4 hours or up to 24hours.

2.Preheat grill to medium-high. Remove the steak from the marinade (discard the marinade). Oil the grill rack (see Tip). Grill the steak 4 to 5 minutes per side for medium-rare or 6 to 7 minutes per side for medium, turning once and brushing the cooked side with some of the reserved sauce. When the steak is cooked, turn it over again and brush with more sauce. Transfer to a clean cutting board and let rest for 5 minutes. Thinly slice the steak crosswise and serve with any remaining sauce spooned on top.

Tips & Notes
Make Ahead Tip: Marinate steak for up to 24 hours.

Kitchen Tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Nutrition
Per serving: 169 calories; 7 g fat (3 g sat, 3 g mono); 47 mg cholesterol; 1 g carbohydrates; 24 g protein; 0 g fiber; 275 mg sodium; 440 mg potassium.

Nutrition Bonus: Zinc (29% daily value).

Exchanges: 3 lean meat





Strawberry Ice Cream
This fresh tasting homemade ice cream is easy to make.
If you like strawberry chunks in your ice cream, just slice up some fresh strawberries or if you like the strawberry taste without the chunks, just puree fresh strawberries.
Whatever you choose, this fresh tasting strawberry ice cream is sure to hit the spot!


Prep Time: 12 minutes

Chill Time: 2 - 24 hours

Ice Cream Maker Time: Approximately 25-30 minutes (see below for no ice cream maker)

Servings: Ten 1/2 cup servings

Ingredients:
Strawberries16 oz fresh strawberries (1 pint)

3 tbsp lemon juice

1/3 cup sugar

Ice Cream Base

1 cup milk

2/3 cup granulated sugar

2 cups heavy cream ( I use whole or 2% milk to cut down on the calories)

1 tsp vanilla extract


Directions: If you don't have an ice cream maker, see below.
Strawberries -wash, stem, and slice strawberries.
Combine strawberries, lemon juice, and 1/3 cup sugar in a small airtight container.
Place strawberry mixture in the fridge for at least 2 hours. Leaving the strawberries, in the fridge longer will enhance the flavor.



Ice Cream Base:
Mix milk and sugar, allowing the sugar to dissolve (mix about 1 -2 minutes with a hand mixer or whisk).
Drain strawberries, adding juice to milk mixture. Set strawberries aside.
Stir in heavy cream and vanilla.
Pour mixture into your ice cream maker. (or see below)
Mix about 20-25 minutes.
Add about half the strawberries to ice cream mixture (use the other half as a fresh berry topping!).
Mix 5 minutes more in your ice cream maker.

If you don't have an ice cream maker:
Pour the ice cream mixture into a wide, airtight container.
Metal bowls work best (stainless steel is my personal favorite). Ice cream has a smoother consistency when it is frozen faster. Metal bowls speed up the freezing process. If you don't have a metal bowl, plastic will work as well.
Make sure the bowl you choose is wide rather than tall. A wide bowl aids freezing and allows you to mix your ice cream easily.


Place ice cream in refrigerator for at least 1 hour.

Ice cream will need to be in fridge longer if the mixture has been heated and cooked. Ice cream must be well chilled before proceeding.
Place the chilled ice cream mixture in the freezer for 30 minutes.

Beat ice cream mixture with an electric mixer until smooth.
The edges of your ice cream should have started to thicken. Scrape the edges with a fork or spatula and beat with an electric mixer to add air to the mixture and break up ice crystals.
You can use a fork instead of an electric mixer, but the ice cream will be less smooth and creamy.

Place ice cream in the freezer for 40 minutes - then beat with an electric mixer.
Repeat "40 minute freeze-then-beat cycle" 3 times
This should total 2 1/2 hours of freezing.
You can choose to either beat your ice cream mixture every 40 minutes until frozen or let your ice cream mixture freeze on its own.

Either method works fine. The more you beat it, the softer it will be.
Total freezing time can take anywhere between 3-5 hours.



Five Spice Turkey Lettuce Wraps



These fun wraps make perfect appetizers for entertaining. For extra zip ~ serve with chile-garlic sauce and rice vinegar or toss in diced mango and strawberries with lime juice for a sweet taste.

4 servings, 1 1/4 cups filling each

Active Time: 30 minutes
Total Time: 30 minutes

Ingredients1/2 cup water
1/2 cup instant brown rice
2 teaspoons sesame oil
1 pound 93%-lean ground turkey
1 tablespoon minced fresh ginger
1 large red bell pepper, finely diced
1 8-ounce can water chestnuts, rinsed and chopped
1/2 cup reduced-sodium chicken broth
2 tablespoons hoisin sauce, (see Note)
1 teaspoon five-spice powder, (see Note)
1/2 teaspoon salt
2 heads Boston lettuce, leaves separated
1/2 cup chopped fresh herbs, such as cilantro, basil, mint and/or chives
1 large carrot, shredded

Preparation
Bring water to a boil in a small saucepan. Add rice; reduce heat to low, cover and cook for 5 minutes. Remove from the heat.

Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes. Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute.

To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Tips & Notes
Make Ahead Tip: Prepare the filling (through Step 2), cover and refrigerate for up to 1 day. Serve cold or reheat in the microwave.

Notes: Hoisin sauce is a spicy, sweet sauce made from soybeans, chiles, garlic and spices. It will keep in the refrigerator for at least a year.

Often a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns, five-spice powder was originally considered a cure-all miracle blend encompassing the five elements (sour, bitter, sweet, pungent, salty). Look for it in the supermarket spice section.

NutritionPer serving: 285 calories; 11 g fat (3 g sat, 1 g mono); 66 mg cholesterol; 24 g carbohydrates; 26 g protein; 5 g fiber; 543 mg sodium; 390 mg potassium.
Nutrition Bonus: Vitamin A (150% daily value), Vitamin C (140% dv), Iron (25% dv), Folate (20% dv).

1 Carbohydrate Serving







Chocolate & Banana




Satisfy that chocolate craving with a drizzle of melted chocolate chips over banana slices for an easy and low fat, low calorie treat.

1 serving

Ingredients
1 tablespoon semisweet chocolate chips (or milk chocolate if preferred)
1/2 banana, thinly sliced
1 tablespoon nonfat vanilla yogurt

Preparation
Melt chocolate chips in a small bowl in the microwave. Top banana slices with the chocolate and yogurt.

Nutrition
Per serving: 117 calories; 3 g fat (2 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrates; 2 g protein; 2 g fiber; 14 mg sodium; 277 mg potassium.

1 1/2 Carbohydrate Serving




Apple-Bacon Pancakes with Cider Syrup



If you like apple pancakes and you like bacon, you’ll love the taste of these sweet, smoky pancakes. All these wonderful flavors rolled into one. Any kind of apple works well. A quick cider syrup drizzled on top enhances the apple flavor.





Ingredients
1/2 cup apple cider
3 tablespoons packed light brown sugar, divided
1 1/2 teaspoons lemon juice
1 1/2 teaspoons cornstarch
1/2 cup whole-wheat pastry flour
1/4 cup plus 2 tablespoons all-purpose flour
1 teaspoon baking powder
1/4 teaspoon baking soda
1 large egg
1 large egg white
1/2 cup nonfat buttermilk
1 medium apple, peeled and finely diced, (about 1 cup)
4 slices bacon, cooked and crumbled
1 teaspoon canola oil, divided

Preparation
1.Combine cider, 2 tablespoons brown sugar, lemon juice and cornstarch in a small saucepan. Bring to a boil over medium heat, whisking, and cook until thickened, 1 to 2 minutes. Set aside.

2.Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda and the remaining 1 tablespoon brown sugar in a small bowl. Whisk egg, egg white and buttermilk in a large bowl. Stir in the dry ingredients, apples and bacon until just combined. (The batter will be thick.)

3.Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until hot. Cooking 4 at a time, use about 1/4 cup batter for each pancake and gently spread it to make them about 3 inches in diameter. Cook until the edges are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until golden brown, 1 to 2 minutes more. Repeat with the remaining oil and batter, reducing the heat as necessary to prevent burning. Reheat the cider syrup, if desired, and serve with the pancakes.

Tips & Notes
Make Ahead Tip: Cover and refrigerate the syrup (Step 1) for up to 1 week. Reheat on low before serving.

Nutrition
Per serving: 256 calories; 6 g fat (2 g sat, 3 g mono); 63 mg cholesterol; 40 g carbohydrates; 9 g protein; 2 g fiber; 465 mg sodium; 165 mg potassium.

3 Carbohydrate Serving








Mini Meatloaves



Traditional meatloaf is made with ground beef, pork and veal; in this recipe, the veal is replaced with ground turkey for a tender, flavorful and leaner version of the classic.
Baking individual portions in muffin tins speeds cooking, standardizes serving size and produces a moist, delicious main dish.







Mini Meatloaves before they're baked.....



After baking.......



Ready to serve.......





Active Time: 10 minutes

Total Time: 40 minute

Ingredients
8 ounces lean ground beef
8 ounces lean ground pork
8 ounces ground turkey breast
1 large egg, lightly beaten
1/4 cup quick-cooking oats
1/4 cup chopped fresh parsley
1/4 cup ketchup, divided
3 tablespoons low-fat milk
1 small onion, chopped (3/4 cup)
3/4 teaspoon salt
1/8 teaspoon freshly ground pepper
1 1/2 teaspoons Worcestershire sauce

Preparation
1.Preheat oven to 375°F. Coat 8 muffin cups with cooking spray.

2.Mix beef, pork, turkey, egg, oats, parsley, 2 tablespoons ketchup, milk, onion, salt and pepper in a large bowl.

3.Form the mixture into 8 balls and place in the prepared muffin cups. Combine the remaining 2 tablespoons ketchup and Worcestershire sauce and spread about 1/2 teaspoon over each mini meatloaf.

4.Place the muffin pan on a baking sheet. Bake the meatloaves until their internal temperature reaches 160°F, 25 to 30 minutes. Pour off fat before serving.

Tips & Notes
Baking individual portions of meatloaf in muffin tins speeds cooking, standardizes serving size and produces a moist, delicious main dish.

Nutrition
Per serving: 184 calories; 10 g fat (4 g sat, 4 g mono); 86 mg cholesterol; 5 g carbohydrates; 17 g protein; 1 g fiber; 385 mg sodium; 317 mg potassium.

Nutrition Bonus: Vitamin K (39% daily value), Potassium (16% dv).






The Hurricane



IngredientsIce cubes
2 ounces light rum
2 ounces dark rum
2 ounces passion fruit juice
2 ounces pineapple juice
1/2 lime, juiced
1 tablespoon grenadine
1 orange, sliced into wheels, for garnish

Directions
Fill the hurricane glasses with ice. Mix the rums, passion fruit juice, pineapple juice, lime juice, and grenadine in an ice filled shaker. Strain into the hurricane glasses. Garnish with a wheel of orange.



Bananas Foster



Ingredients
6 tablespoons unsalted butter
1 cup light brown sugar, packed
6 ripe bananas, peeled, sliced lengthwise and halved
1/4 cup banana liqueur
1/2 cup dark rum
1/2 teaspoon ground cinnamon
1 pint vanilla ice cream

Directions
Melt the butter in a large skillet over medium-low heat. Add the brown sugar and stir until the sugar completely dissolves, about 2 minutes. Lay the bananas in the pan and cook on both sides until they become slightly soft and begin to brown, about 3 minutes. Remove the pan from the heat and add the banana liqueur and then the rum and cinnamon. Tip the pan slightly and carefully ignite the alcohol with a long kitchen match or kitchen lighter to flambe. Put the pan back on the heat and shake it back and forth basting the bananas, until the flame dies out.

Divide the ice cream among dessert bowls. Gently lift the bananas from the pan and place 2 pieces on the ice cream. Spoon the sauce over the ice cream and serve immediately.
Enjoy!




Easy Gourmet Chicken This recipe was delicious! Very easy to prepare, only took about 10 minutes of prep time. The recipe calls for white wine and we don't drink white wine in our house, so I just left it out.....maybe buying a four pack of mini white wine bottles to have on hand for cooking wouldn't be a bad idea. We also didn't have cilantro on hand, so that was left out as well. I just eyeballed the measuring of ingredients and it turned out great!

This is what the photo looked like in the magazine.....



Here's what mine looked like.....



I think the magazine photo is prettier, what do you think?

Ingredients
1/3 cup Red Wine Vinegar
1/3 cup Extra Virgin Olive Oil
1/2 cup apricot jam
1/3 cup capers, plus a little juice
1/2 cup Spanish Green Olives, drained and sliced
1/2 cup brown sugar, packed
1/2 cup white wine
1/3 cup fresh cilantro, chopped
5 cloves garlic, minced
2 Tbs. additional olive oil
4 large chicken breasts, boneless and skinless

Directions
In a large bowl, combine all ingredients, except chicken and 2 Tbs. olive oil. Stir until sugar is dissolved and jam is mixed well. Set aside.

Preheat oven to 350 degrees.

Season chicken with salt and pepper. Heat 2 Tbs. oil in a large skillet and brown chicken approx. 1 minute per side. Arrange chicken in single layer in 8 or 9-inch square baking dish. Pour mixture over chicken and bake 20-30 minutes or until done.

Servings ~ 4

You can find this recipe on-line at http://starfinefoods.com/











Chocolate Covered Raspberry Cocktail




Ingredients
1-ounce raspberry liqueur (recommended: Chambord)
1-ounce bourbon, (recommended: Maker's Mark)
1-ounce chocolate liqueur, (recommended: Godiva)
1/2-ounce heavy cream
Ice
Fresh raspberry, for garnish

Directions
In a cocktail shaker, add the raspberry liqueur, bourbon, chocolate liqueur, heavy cream, and ice. Shake and strain into a martini glass.


Garnish with a fresh raspberry and serve



Mini Red Velvet Cupcakes

Red velvet is my favorite flavor of cupcake, especially when it's loaded with cream cheese frosting. Talk about heavenly! Just try not to think about the two sticks of butter, one pound of cream cheese and the sugar in the frosting mix. I just pretend it's not there. These cupcakes are so moist and delicious....must be the sour cream in the mix.
Ingredients
2 1/2 cups flour
1/2 cup unsweetened cocoa powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup butter, softened
2 cups sugar
4 eggs
1 cup sour cream
1/2 cup milk
1 (1 ounce) bottle Red Food Color
2 teaspoons Pure Vanilla Extract

Vanilla Cream Cheese Frosting:
1 (8 ounce) package cream cheese, softened
1/4 cup butter, softened
2 tablespoons sour cream
2 teaspoons McCormick® Pure Vanilla Extract
1 (16 ounce) box confectioners' sugar

Directions
1.Preheat oven to 350 degrees F. Mix flour, cocoa powder, baking soda and salt in medium bowl. Set aside.

2.Beat butter and sugar in large bowl with electric mixer on medium speed 5 minutes or until light and fluffy. Beat in eggs, one at a time. Mix in sour cream, milk, food color and vanilla. Gradually beat in flour mixture on low speed until just blended. Do not overbeat. Spoon batter into 30 paper-lined mini muffin cups, filling each cup 2/3 full.

3.Bake 20 to 25 minutes or until toothpick inserted into cupcake comes out clean. Cool in pans on wire rack 5 minutes. Remove from pans; cool completely. Frost with Vanilla Cream Cheese Frosting.

Vanilla Cream Cheese Frosting:
Beat cream cheese, softened, butter, sour cream and McCormick® Pure Vanilla Extract in large bowl until light and fluffy. Gradually beat in confectioners' sugar until smooth.

Garnish with chopped pecans and a fresh raspberry or strawberry.

Cook's Note: Frost the cupcakes with a butter knife or pipe it on with a big star tip.

Nutritional Information
YOU DON'T WANT TO KNOW......Trust me!

Mini Molten Chocolate Cakes with Mocha Sauce















Some molten-cake recipes call for underbaking the batter so the middles stay lava-like, but mini cakes get done so quickly it's best to give them a filling that won't set up. These rich, mocha-flavored morsels are guaranteed to stay moist and gooey, owing to a simple mocha ganache in the middle. Serve the cakes with a scoop of low-fat coffee ice cream and garnish with a chocolate-covered espresso bean. Enjoy!

Ingredients
4 ounces dark or bittersweet chocolate, (60-75% cacao), coarsely chopped
2 tablespoons unsalted butter, cut into chunks
1 tablespoon granulated sugar
1 1/2 tablespoons light cream
2 teaspoons instant espresso powder, or granules dissolved in 1 tablespoon hot water, divided
1 tablespoon light corn syrup
1 large egg
2 tablespoons canola oil
1 teaspoon vanilla extract
1/8 teaspoon salt
5 tablespoons confectioners' sugar
3 tablespoons all-purpose flour
1 tablespoon unsweetened Dutch-process cocoa powder
1-3 teaspoons very hot water

Preparation1. Position rack in center of oven; preheat to 350°F. Generously coat the mini muffin pan with cooking spray.


2. Place chocolate and butter in a medium microwave-safe bowl. (Alternatively, see “No Microwave?” below.) Microwave on High for 1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds, until the remaining chocolate melts completely.

3. To prepare filling: Stir together granulated sugar, cream and half the espresso mixture in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds. (Alternatively, combine in a small saucepan and heat over medium-low heat until just steaming.) Stir until the sugar dissolves. Add corn syrup and half the melted chocolate (reserve the other half for the batter); stir until completely smooth. Cover and transfer to the freezer until cold and firm, about 30 minutes.

4. To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil, vanilla, salt and the remaining espresso mixture in a medium bowl until very smooth. Return the remaining chocolate mixture to the microwave. Microwave on Medium, stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk the egg mixture into the warm chocolate until well blended. Sift confectioners' sugar, flour and cocoa over the batter and whisk in just until smoothly incorporated.


5. To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the mini muffin cups, about 1 rounded teaspoon per cup. Spoon 1/2 teaspoon filling onto the center of each (reserve the rest for the sauce). Divide the remaining batter evenly among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to cover the filling.

6. Bake the cakes on the middle rack until the edges look dry and puffed but the centers still look very underdone and puddinglike, 6 to 9 minutes. Let cool on a wire rack until firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes out onto it. If the cakes are stuck to the pan, run a knife around and under them to loosen.

7. To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1 teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled with the sauce.


Tips & Notes
Make Ahead Tip: Prepare through Step 5, cover and refrigerate for up to 2 days. After baking (Step 6), the cakes will keep in the pan, tightly covered with foil, for up to 1 day. The sauce (Step 7) will keep, covered, in the refrigerator for up to 5 days. To serve, reheat the cakes in the covered pan at 350°F for 10-12 minutes. Reheat the sauce in a microwave on Medium for about 20 seconds. Equipment: 12-cup mini muffin pan

No Microwave? Melt chocolate in a double boiler instead: Place chopped chocolate in the top of a double boiler over hot, but not boiling water. Gently stir until the chocolate is almost melted. Remove from the heat and stir until it melts completely.

NutritionPer serving: 244 calories; 17 g fat (7 g sat, 3 g mono); 49 mg cholesterol; 27 g carbohydrates; 3 g protein; 2 g fiber; 64 mg sodium; 30 mg potassium.

2 Carbohydrate Serving




Pulled Pork



The trick to making pulled pork healthy is to trim the meat well and then skim any extra fat off the sauce after cooking. Serve on a soft whole-grain bun with crisp, cool coleslaw. This is delicious! Tangy, sweet, smoky and spicy. You can also modify this recipe to work in a slow cooker, that way it will stay warm for the entire length of your party.

Ingredients1 tablespoon extra-virgin olive oil
2 medium yellow onions, diced
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons paprika
1 teaspoon cayenne pepper
12 ounces beer, preferably lager (1 1/2 cups)
3/4 cup ketchup
3/4 cup cider vinegar
1/2 cup whole-grain mustard
2 tablespoons tomato paste
1 canned chipotle pepper in adobo sauce, minced, plus 1 tablespoon adobo sauce (see Ingredient Note)
1 5-pound bone-in Boston butt, (see Shopping Tip)

Preparation1. Preheat oven to 300°F. Heat oil in a large Dutch oven over medium-low heat. Add onions and cook, stirring occasionally, until lightly browned and very soft, about 20 minutes.

2. Increase heat to high; add chili powder, cumin, paprika and cayenne and cook, stirring, until fragrant, 1 minute. Add beer, ketchup, vinegar, mustard, tomato paste, chipotle pepper and adobo sauce; bring to a boil. Reduce heat to medium-low and simmer, uncovered, stirring occasionally, until the sauce is slightly thickened, 10 minutes. Meanwhile, trim all visible fat from the pork.

3. Remove the pan from the heat and add the pork, spooning sauce over it. Cover the pan, transfer to the oven and bake for 1 1/2 hours. Turn the pork over, cover, and bake for 1 1/2 hours more. Uncover and bake until a fork inserted into the meat turns easily, 1 to 2 hours more.
4. Transfer the pork to a large bowl and cover with foil. Pour the sauce into a large measuring cup or glass bowl and refrigerate until the fat and sauce begin to separate, 15 minutes. Skim off the fat. Return the sauce to the pan and heat over medium-high until hot, about 4 minutes.

5. Remove the bone and any remaining pieces of fat from the meat. The bone should easily slip away from the tender meat. Pull the pork apart into long shreds using two forks. Add the hot sauce to the meat; stir to combine. Serve hot.

Tips & NotesMake Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 2 months.

Ingredient Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

Shopping tip: Boston butt (or “Boston-style butt,” “fresh pork butt,” “pork shoulder”) can weigh upwards of 10 pounds, so you may have to ask your butcher to cut one down for this recipe.

NutritionPer serving: 283 calories; 13 g fat (4 g sat, 6 g mono); 97 mg cholesterol; 10 g carbohydrates; 29 g protein; 2 g fiber; 489 mg sodium; 529 mg potassium.

Nutrition Bonus: Selenium (46% daily value), Zinc (29% dv), Vitamin A (17% dv), Potassium (15% dv).

1 Carbohydrate Serving





Pepperoni Pizza






















Ingredients
1 pound prepared whole-wheat pizza dough (I use pre-made from Trader Joe's)
1 cup canned unseasoned pumpkin puree
1/2 cup no-salt-added tomato sauce
1/2 teaspoon garlic powder
1 cup shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
2 ounces sliced turkey pepperoni (1/2 cup)

Preparation
1. Place oven rack in the lowest position; preheat to 450°F. Coat a large baking sheet with cooking spray.

2. Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.

3. Whisk pumpkin puree, tomato sauce and garlic powder in a small bowl until combined.

4. Spread sauce evenly over the baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheeses have melted, about 12 minutes.

Tips & Notes
Make Ahead Tip: Use leftover tomato sauce and pumpkin to make a second batch of pizza sauce. Refrigerate for up to 5 days or freeze for 3 months.

Nutrition
Per serving: 280 calories; 6 g fat (3 g sat, 2 g mono); 30 mg cholesterol; 35 g carbohydrates; 16 g protein; 3 g fiber; 602 mg sodium; 153 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Calcium (25% dv).

The addition of pumpkin puree, provides extra beta carotene and fiber.

2 Carbohydrate Serving


Gorgonzola & Prune Stuffed Chicken




Ingredients
1/2 cup chopped prunes, divided
1/3 cup crumbled Gorgonzola cheese
1/4 cup coarse dry whole-wheat breadcrumbs, (see Note)
1 teaspoon minced fresh thyme, divided
4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed (see Tip)
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 shallot, minced
1/2 cup red wine
1 cup reduced-sodium chicken broth
4 teaspoons all-purpose flour

Preparation
1. Combine 1/4 cup prunes, Gorgonzola, breadcrumbs and 1/2 teaspoon thyme in a small bowl. Cut a horizontal slit along the thin edge of each chicken breast, nearly through to the opposite side. Stuff each breast with about 2 1/2 tablespoons filling. Use a couple of toothpicks to seal the opening. Season with salt and pepper.

2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden, about 4 minutes per side. Transfer to a plate.

3. Add the remaining 1 teaspoon oil, shallot and the remaining 1/2 teaspoon thyme to the pan; cook, stirring, until fragrant, about 1 minute. Add wine and the remaining 1/4 cup prunes. Reduce heat to medium; cook, scraping up any browned bits, until most of the wine evaporates, about 2 minutes. Whisk broth and flour in a small bowl until smooth; add to the pan and cook, stirring, until thickened, about 2 minutes.

4. Reduce heat to low, return the chicken and any juices to the pan and turn to coat with sauce. Cover and cook until the chicken is cooked through, 3 to 5 minutes more. Remove toothpicks, slice the chicken and top with the sauce.

Tips & Notes
Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crisp, about 15 minutes.

Tip:
To select chicken breasts: Our recommended serving size is 4-ounces (uncooked), so look for small breasts. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups.

Nutrition
Per serving: 318 calories; 9 g fat (3 g sat, 4 g mono); 75 mg cholesterol; 21 g carbohydrates; 31 g protein; 2 g fiber; 541 mg sodium; 492 mg potassium.


Lemon-Raspberry Muffins


Ingredients
1 lemon
1/2 cup sugar
1 cup nonfat buttermilk, (see Tip)
1/3 cup canola oil
1 large egg
1 teaspoon vanilla extract
1 cup white whole-wheat flour, or whole-wheat pastry flour (see Shopping Tip)
1 cup all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups fresh or frozen (not thawed) raspberries


Preparation1.Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.

2.Use a vegetable peeler to remove the zest from the lemon in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, egg and vanilla and pulse until blended.

3.Combine whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.

4.Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.

Tips & Notes
Make Ahead Tip: Wrap each in plastic and freeze in a freezer bag for up to 1 month. To reheat, remove plastic, wrap muffin in a paper towel and microwave on High for 30 to 60 seconds.

Tip: No buttermilk? Mix 1 tablespoon lemon juice into 1 cup milk.
Shopping Tip: White whole-wheat flour, made from a special variety of white wheat, is light in color and flavor but has the same nutritional properties as regular whole wheat. Whole-wheat pastry flour can be used as a substitute here. Both can be found in the natural-foods section of the supermarket.

Nutrition
Per muffin: 185 calories; 7 g fat (1 g sat, 4 g mono); 18 mg cholesterol; 27 g carbohydrates; 4 g protein; 2 g fiber; 245 mg sodium; 42 mg potassium.

2 Carbohydrate Serving




Apricot Turkey Cutlets
























Ingredients

• 1 pound turkey cutlets, cut into four portions (see Ingredient note)
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 2 teaspoons extra-virgin olive oil
• 1/2 cup finely chopped onion
• 3 cloves garlic, minced
• 1 tablespoon minced fresh ginger
• 1-2 teaspoons curry powder
• 3/4 cup apple or pineapple juice
• 1/2 cup dried apricots, chopped
• 1 teaspoon cornstarch mixed with 1 tablespoon cold water
• 4 scallions, thinly sliced
• 2 tablespoons slivered fresh mint, (optional)
• 1/4 cup plain low-fat yogurt

Preparation

1. Pat turkey cutlets dry with paper towels; sprinkle with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add turkey and cook until browned on both sides and no longer pink in the center, 2 to 3 minutes per side. Transfer to a plate and set aside.

2. Add onion to the pan; cook, stirring, for 1 minute. Add garlic, ginger and curry; cook, stirring, until fragrant, about 30 seconds. Add juice and apricots; bring to a simmer. Cook until the apricots are plump and the liquid is slightly reduced, about 3 minutes.

3. Add cornstarch mixture to the pan and cook, stirring constantly, until thickened, about 1 minute. Return the turkey and any accumulated juices to the pan. Cook, turning the cutlets a few times, until coated and heated through, 1 to 2 minutes. Stir in scallions and mint (if using). Serve immediately, with a dollop of yogurt.

Tips & Notes

• Ingredient Note: You can use boneless, skinless chicken breasts in this recipe: cover with plastic wrap and pound with a meat mallet or rolling pin until about 1/2 inch thick; cook 4 to 5 minutes per side.

Nutrition

Per serving: 252 calories; 3 g fat (1 g sat, 2 g mono); 46 mg cholesterol; 25 g carbohydrates; 30 g protein; 2 g fiber; 264 mg sodium; 472 mg potassium.

Nutrition Bonus: Potassium (24% daily value), Vitamin C (20% dv), Iron (15% dv).

1 1/2 Carbohydrate Serving





Sweet Potato Burritos
Recipe Yields 12 burritos





Ingredients
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 4 cloves garlic, minced
• 6 cups canned kidney beans, drained
• 2 cups water
• 3 tablespoons chili powder
• 2 teaspoons ground cumin
• 4 teaspoons prepared mustard
• 1 pinch cayenne pepper, or to taste
• 3 tablespoons soy sauce
• 4 cups cooked and mashed sweet potatoes
• 12 (10 inch) flour tortillas, warmed ( I used whole wheat, high fiber)
• 8 ounces shredded Cheddar cheese

Directions
1. Preheat oven to 350 degrees F (175 degrees C).

2. Heat oil in a medium skillet, and saute onion and garlic until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce.

3. Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style, and place on a baking sheet.

4. Bake for 12 minutes in the preheated oven, and serve.

Nutritional Information
Amount Per Serving Calories: 513 Total Fat: 8.4g Cholesterol: 20mg














Flavored Milk
Ingredients
2 cups white sugar (try raw sugar as well)
1 cup water
1 (0.13 ounce) package unsweetened, fruit-flavored soft drink mix (such as strawberry Kool Aid)

Directions
1.In a saucepan over medium high heat, combine sugar and water. Cook, stirring, until mixture comes to a boil. Boil for 30 seconds to 1 minute. Remove from heat and allow to cool. Stir in drink mix powder.

2.To serve: Stir 1 tablespoon syrup into 8 ounces milk, or to taste.

Store in refrigerator.

Nutritional Information

Recipe makes 16 servings
Serving size - 1 Tablespoon
Calories - 97
Fat - 0

Tips
Also great to make flavored snowcones!
You can also mix this syrup with carbonated water for a fruit flavored soda.





Penne with Broccoli Rabe, Tomatoes and Parmesan

Ingredients
12 ounces penne pasta
1/3 cup extra-virgin olive oil
4 garlic cloves, chopped
2 bunches broccoli rabe, chopped
8 anchovies, chopped
3/4 teaspoon dried crushed red pepper
1 pound tomatoes, diced
1 cup chopped fresh basil, divided
2 tablespoons fresh lemon juice
1 1/4 cups grated Parmesan cheese

Preparation
Cook pasta in large pot of boiling salted water until tender but still firm to bite. Drain; return to same pot.

Meanwhile, heat oil in large skillet over medium-high heat. Add garlic; sauté 30 seconds. Add broccoli rabe, anchovies, and crushed pepper; sauté until broccoli rabe is crisp-tender, about 5 minutes. Add tomatoes and 1/4 cup basil.

Add vegetable mixture and lemon juice to pasta; toss to coat.Transfer pasta to large bowl. Add remaining 3/4 cup basil and 3/4 cup cheese; toss to blend. Season pasta to taste with salt and pepper. Serve, passing remaining cheese.

ChocoRaz Smoothie ~

1 banana, sliced and frozen
1/2 cup of nonfat chocolate milk
1/4 cup of raspberry yogurt
(I mix a little protein powder or flax seed in mine)

blend well and enjoy!




Moosemilk ~ a loaded drink ~ not for the kiddies


1 oz. white rum
1 oz. dark rum
1 oz. Kahlua coffee liquer
2 scoops vanilla ice cream
2 fresh strawberries

Mix all together in a blender and enjoy! (this can also be made in big batches and served punch bowl style)

Vegetable Fried Rice


2 servings, 2 cups each

Ingredients• 1 cup instant brown rice
• 1 cup vegetable broth
• 2 eggs, lightly beaten
• 2 teaspoons canola oil
• 6 ounces asparagus spears, trimmed and cut into 1-inch pieces (about 1/2 bunch)
• 1 medium red bell pepper, thinly sliced into 1-inch pieces
• 4 scallions, cut into 1-inch pieces
• 1 clove garlic, minced
• 1 tablespoon minced fresh ginger
• 4 teaspoons reduced-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon toasted sesame oil
• Hot red pepper sauce, to taste

Preparation
1. Combine rice and broth in a small saucepan. Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 12 to 14 minutes. Spread the rice out on a large plate and let stand for 5 minutes.

2. While the rice is cooling, coat a large nonstick wok or skillet with cooking spray and place over medium heat. Pour in eggs and cook, stirring gently, until just set, 30 seconds to 1 minute. Transfer to a small bowl.

3. Heat canola oil in the pan over medium-high; add asparagus and cook, stirring, for 2 minutes. Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes. Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. Fold in the cooked eggs. Remove from the heat; stir in sesame oil and hot sauce.

Nutrition
Per serving: 364 calories; 14 g fat (2 g sat, 6 g mono); 212 mg cholesterol; 46 g carbohydrates; 14 g protein; 6 g fiber; 675 mg sodium; 444 mg potassium.

Nutrition Bonus: Vitamin C (200% daily value), Vitamin A (70% dv), Iron (20% dv), Folate (19% dv).


Thermos Ready Smoothie

• 1 cup frozen mixed berries
• 1/2 banana
• 1/2 cup apple juice
• 1/4 cup milk
• (I add a scoop of protein powder for myself)

Preparation
1. Combine berries, banana, apple juice and milk in a blender; blend until smooth.

Nutrition
Per serving: 288 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 62 g carbohydrates; 6 g protein; 7 g fiber; 33 mg sodium; 539 mg potassium.

Nutrition Bonus: Protein, fiber, potassium, calcium, vitamin C, antioxidants.
3 1/2 Carbohydrate Serving




Asian Beef & Broccoli Slaw Wraps

Ingredients
1. 1 pound ground beef
2. 1/4 cup finely chopped onion
3. 1/2 teaspoon salt
4. 1/4 teaspoon black pepper
5. 3 cups packaged broccoli or cabbage coleslaw mix
6. 1/4 cup hoisin sauce
7. 4 burrito-size (approx. 10-inch diameter) flour tortillas, warmed
8. Hoisin sauce (optional)

Instructions1. Heat large nonstick skillet over medium heat until hot. Add ground beef and onion; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally. Remove Drippings. Remove from skillet with slotted spoon; season with salt. Return beef mixture to skillet; stir in slaw mix and 1/4 cup hoisin sauce; heat through.

2. Spread 1/4 of beef mixture (approx. 1 cup) evenly over each tortilla, leaving 1-1/2-inch border on all sides. Fold right and left edges of tortilla over filling; fold bottom edge up over filling, then roll up tightly, jelly roll fashion. Place seam-side down on plates; cut in half, if desired. Serve with additional hoisin sauce, if desired.

Nutrition
Nutrition information per serving: 511 calories; 21 g fat (8 g saturated fat; 10 g monounsaturated fat); 76 mg cholesterol; 1099 mg sodium; 48 g carbohydrate; 4.4 g fiber; 31 g protein; 8.1 mg niacin; 0.5 mg vitamin B6; 2.4 mcg vitamin B12; 5.5 mg iron; 36.5 mcg selenium; 6.1 mg zinc.

This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc, and a good source of fiber.



Boneless Buffalo Wings


8 servings (2 wings, 1/2 cup vegetables & 2 tablespoons dip each)

Ingredients
Spicy Blue Cheese Dip• 2/3 cup reduced-fat sour cream
• 2/3 cup crumbled blue cheese
• 1 tablespoon distilled white vinegar
• 1/4 teaspoon cayenne pepper

Wings & Vegetables
• 3 tablespoons nonfat buttermilk, (see Tip)
• 3 tablespoons hot sauce, such as Frank's RedHot, divided
• 3 tablespoons distilled white vinegar, divided
• 2 pounds chicken tenders, (see Ingredient Note)
• 6 tablespoons whole-wheat flour
• 6 tablespoons cornmeal
• 1/2 teaspoon cayenne pepper
• 2 tablespoons canola oil, divided
• 2 cups carrot sticks
• 2 cups celery sticks

Preparation
1. To prepare dip: Whisk sour cream, blue cheese, 1 tablespoon vinegar and 1/4 teaspoon cayenne in a small bowl. Cover and refrigerate until ready to serve.

2. To prepare wings: Whisk buttermilk, 2 tablespoons hot sauce and 2 tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least 10 minutes or up to 1 hour, stirring occasionally.

3. Meanwhile, whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl; set aside.
4. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture.) Sprinkle both sides of the chicken with 1/2 teaspoon cayenne.

5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each piece in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary to prevent burning. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery and Spicy Blue Cheese Dip.

Tips & Notes•
Make Ahead Tip: The chicken can marinate (Step 1) for up to 1 hour.
• Tip: No buttermilk? You can use buttermilk powder prepared according to package directions. Or make “sour milk”: mix 1 tablespoon lemon juice or vinegar to 1 cup milk.

• Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NutritionPer serving: 256 calories; 10 g fat (4 g sat, 4 g mono); 83 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 353 mg sodium; 248 mg potassium.



Zesty Wheat Berry-Black Bean Chili

6 servings, about 1 1/2 cups each (Double the ingredients for a party)

Ingredients• 2 tablespoons extra-virgin olive oil
• 1 large yellow onion, chopped
• 1 large yellow bell pepper,chopped
• 5 cloves garlic, minced
• 2 teaspoons chili powder
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 15-ounce cans black beans, rinsed
• 2 14-ounce cans no-salt-added diced tomatoes, undrained
• 1-2 canned chipotle peppers in adobo sauce, minced (see Tip)
• 2 cups vegetable broth
• 2 teaspoons light brown sugar
• 2 cups Cooked Wheat Berries
• Juice of 1 lime
• 1 avocado, diced
• 1/2 cup chopped fresh cilantro
•
Preparation
1. Heat oil in a Dutch oven over medium-high heat. Add onion, bell pepper, garlic, chili powder, cumin, oregano, salt and pepper, and cook, stirring occasionally, until tender, about 5 minutes. Add beans, tomatoes, chipotle to taste, broth and brown sugar. Bring to a boil over high heat, reduce heat, cover, and simmer for 25 minutes.

2. Stir in cooked wheat berries and heat through, about 5 minutes more. (If using frozen wheat berries, cook until thoroughly heated.) Remove from the heat. Stir in lime juice. Garnish each bowl with avocado and cilantro.

Tips & Notes
Tip: Canned chipotle peppers (smoked jalapeños) in adobo sauce add heat and a smoky flavor. Look for the small cans with other Mexican foods in large supermarkets. Once opened, store in an airtight container for up to 2 weeks in the refrigerator or 6 months in the freezer. Cooked wheat berries will keep for up to 1 month in your freezer and there's no need to thaw them; just stir them directly into the chili.

Nutrition
Per serving: 386 calories; 11 g fat (1 g sat, 7 g mono); 61 g carbohydrates; 14 g protein; 15 g fiber; 703 mg sodium; 311 mg potassium.

Nutrition Bonus: Vitamin C (130% daily value), Fiber (72% dv), Folate (48% dv), Iron & Vitamin A (25% dv).
3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 very-lean meat, 2 fat



Beef & Bean Chili Verde


6 servings, about 1 1/2 cups each (double the ingredients for a party)

Ingredients
• 1 pound 93%-lean ground beef
• 1 large red bell pepper, chopped
• 1 large onion, chopped
• 6 cloves garlic, chopped
• 1 tablespoon chili powder
• 2 teaspoons ground cumin
• 1/4 teaspoon cayenne pepper, or to taste
• 1 16-ounce jar green salsa, green enchilada sauce or taco sauce
• 1/4 cup water
• 1 15-ounce can pinto or kidney beans, rinsed
• 1 15 oz can of corn
• 1 15 oz can of black beans
• 1 15 oz can of diced tomatoes

Preparation
1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes. Stir in beans and cook until heated through, about 1 minute.

Tips & Notes
• Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat just before serving.

Nutrition
Per serving: 307 calories; 8 g fat (3 g sat, 3 g mono); 64 mg cholesterol; 29 g carbohydrates; 27 g protein; 6 g fiber; 516 mg sodium; 641 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A & Zinc (40% dv), Folate (20% dv), Potassium (18% dv).
1 1/2 Carbohydrate Serving

Exchanges: 1 starch, 2 vegetable, 3 lean meat

Provincial Beef Stew

IngredientsBouquet Garni
• 2 large green leek leaves, (about 6 inches long)
• 1 bay leaf
• 1 stalk celery
• 2 sprigs fresh parsley, with stems
• 3 sprigs fresh thyme
• 1 2-inch-long strip tangerine or orange peel

Stew• 3 tablespoons extra-virgin olive oil, divided
• 2 ounces pancetta, or bacon, cut into 1/2-inch pieces
• 3 pounds beef stew meat, such as chuck, trimmed and cut into 1- to 1 1/2-inch pieces
• 2 teaspoons kosher salt, divided
• 1/2 teaspoon freshly ground pepper, divided
• 2 medium yellow or red onions, chopped
• 3 cloves garlic, chopped
• 1 1/2 pounds carrots, sliced into 1-inch rounds
• 2 tablespoons tomato paste
• 1 pound button mushrooms, halved if small, quartered if large
• 1 bottle (750 ml) full-bodied red wine, such as Burgundy or Pinot Noir
• 1/2 cup chopped fresh parsley
• Freshly grated zest of 1 tangerine, or orange

Preparation
1. Preheat oven to 250°F.
2. To assemble bouquet garni: Place one leek leaf on the counter. Top with bay leaf, celery stalk, parsley sprigs, thyme sprigs and tangerine (or orange) peel. Place the second leek leaf on top and tie the bundle together in four spots with kitchen string. Set aside.
3. To prepare stew: Heat 1 tablespoon oil in a dutch oven (such as Le Creuset) over medium-high heat. Add pancetta (or bacon) and cook until barely brown, 1 to 2 minutes. Transfer to a paper towel-lined plate, leaving any drippings in the pot.
4. Add beef in batches (do not crowd the pot) and cook until browned on all sides. Transfer to a large bowl and season with 1 teaspoon salt and 1/4 teaspoon pepper.
5. Add 1 tablespoon oil to the pot and add onions and garlic. Cook, stirring, until the onions are translucent, 3 to 4 minutes. Add carrots and cook, stirring, until they begin to soften, 4 to 5 minutes. Stir in tomato paste. Season with the remaining 1 teaspoon salt and 1/4 teaspoon pepper. Transfer the mixture to the bowl with the beef.
6. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot. Add mushrooms and cook, stirring occasionally, until they are tender, 5 to 7 minutes. Transfer to a small bowl; set aside.
7. Pour wine into the pot and bring to a boil, scraping up any browned bits. Return the browned beef, the carrot mixture and the reserved pancetta (or bacon) to the pot along with the bouquet garni. Press down on the beef and vegetables, making sure to submerge them completely in the wine; if necessary, add just enough hot water to make sure they are covered. Cut a piece of parchment paper to fit the pot and press it directly on top of the stew, covering it completely.
8. Transfer the stew to the oven and cook, with the lid off, until the beef is tender enough to cut with a fork, about 3 hours. Check every hour to be sure the ingredients stay submerged in liquid during the entire cooking time. If too much wine evaporates, add a little hot water to make up for the loss. During the last 15 minutes of cooking, stir in the reserved mushrooms.
9. Remove and discard the bouquet garni. Combine chopped parsley and tangerine (or orange) zest in a small bowl and scatter on top of the stew just before serving.

Tips & Notes

• Make Ahead Tip: Prepare through Step 8, let cool to room temperature, cover and refrigerate for up to 2 days. Reheat at a gentle simmer on the stovetop for about 30 minutes or in a 350°F oven for 1 1/4 hours before serving. Equipment: Kitchen string, parchment paper

Nutrition
Per serving: 351 calories; 15 g fat (5 g sat, 7 g mono); 84 mg cholesterol; 14 g carbohydrates; 26 g protein; 3 g fiber; 419 mg sodium; 637 mg potassium.
Nutrition Bonus: Vitamin A (210% daily value), Zinc (53% dv), Iron & Vitamin C (20% dv), Potassium (18% dv)

1 Carbohydrate Serving

Exchanges: 2 vegetable, 3 lean meat, 1 fat




Seared Steaks with Caramelized Onions & Gorgonzola

2 tablespoons canola oil, divided
• 2 large onions, sliced (about 4 cups)
• 1 tablespoon brown sugar
• 1/2 cup reduced-sodium beef broth
• 1 tablespoon balsamic vinegar
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 pound beef tenderloin, (filet mignon) or sirloin steak, 1-1 1/4 inches thick, trimmed and cut into 4 steaks
• 1/4 cup crumbled Gorgonzola, or blue cheese

Preparation

1. Heat 1 tablespoon oil over medium heat in a large skillet. Add onions and brown sugar and cook, stirring often, until the onions are very tender and golden brown, about 15 minutes. Add broth, vinegar and 1/4 teaspoon salt and cook, stirring, until the liquid has almost evaporated, 3 to 4 minutes more. Transfer the onions to a bowl; cover to keep warm. Clean and dry the pan.

2. Sprinkle the remaining 1/4 teaspoon salt and pepper on both sides of each steak. Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Add the steaks and cook until browned, 3 to 5 minutes. Turn them over and top with cheese. Reduce heat to medium-low, cover and cook until the cheese is melted and the steaks are cooked to desired doneness, 3 to 5 minutes for medium-rare. Serve the steaks with the caramelized onions.

Nutrition
Per serving: 338 calories; 16 g fat (5 g sat, 7 g mono); 69 mg cholesterol; 11 g carbohydrates; 36 g protein; 2 g fiber; 468 mg sodium; 565 mg potassium.
Nutrition Bonus: Zinc (40% daily value), Potassium (16% dv), Iron (15% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 5 lean meat, 1 fat






Southwestern Layer Bean Dip

Ingredients

• 1 16-ounce can nonfat refried beans, preferably “spicy”

• 1 15-ounce can black beans, rinsed

• 4 scallions, sliced

• 1/2 cup prepared salsa

• 1/2 teaspoon ground cumin

• 1/2 teaspoon chili powder

• 1/4 cup pickled jalapeño slices, chopped

• 1 cup shredded Monterey Jack, or Cheddar cheese (I used reduced fat)

• 1/2 cup reduced-fat sour cream

• 1 1/2 cups chopped romaine lettuce

• 1 medium tomato, chopped

• 1 medium avocado, chopped

• 1/4 cup canned sliced black olives

Preparation
1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a

medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.

2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.

3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Tips & Notes

• Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

Nutrition

Per serving: 146 calories; 7 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 15 g carbohydrates; 7 g protein; 5 g fiber; 288 mg sodium; 164 mg potassium.

Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 very lean meat, 1 fat

Flank Steak Pinwheels

• 2/3 cup sun-dried tomatoes, (not packed in oil)

• 2 cups boiling water
• 1 pound flank steak, trimmed of fat
• 1 clove garlic, minced
• 3 tablespoons light herbed cheese spread, such as Boursin (see Variation)
• 1 cup baby spinach
• 3/4 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper

Preparation
1. Preheat grill to high.
2. Place sun-dried tomatoes in a bowl; pour boiling water over them and let steep until softened, about 10 minutes. Drain and chop.
3. Meanwhile, place steak between 2 large pieces of plastic wrap. Pound each side of the steak thoroughly with the pointed side of a meat mallet until the steak is an even 1/4-inch thickness.
4. Rub garlic all over one side of the steak. Spread cheese lengthwise in a 3-inch-wide strip down the middle of the steak. Top with the sun-dried tomatoes and spinach. Starting at one edge of a long side, roll the steak up tightly, tucking in the filling as you go.
5. Carefully rub salt and pepper all over the outside of the steak roll. Turn the roll so the overlapping edge is on top. Push 8 skewers, evenly spaced, through the roll, close to the overlapping edge to hold the roll together. Slice the roll into 8 equal portions, roughly 1 to 1 1/2 inches thick, with a skewer in each. Lay the slices on their sides and push the skewer through so it sticks out about 1 inch.
6. Oil the grill rack (see Tip). Grill the pinwheels 3 to 4 minutes per side for medium-rare. Use a spatula when turning them to prevent too much filling from falling out. (Don't worry if the ends of the skewers burn. They will still hold the pinwheels together.) Remove the skewers; let the pinwheels rest for 5 minutes before serving.

Tips & Notes

• Make Ahead Tip: Prepare the steak roll (Steps 2-4). Wrap tightly in plastic wrap and refrigerate for up to 6 hours. When ready to grill, proceed with Steps 5 and 6.
• Blue cheese variation: Substitute 1/2 cup chopped roasted red peppers or 1/2 cup chopped artichoke hearts for the sun-dried tomatoes (skip Step 2). Mash 1/2 cup blue cheese with 2 tablespoons milk until smooth and substitute for the Boursin in Step 4.

Nutrition
Per serving: 226 calories; 9 g fat (4 g sat, 3 g mono); 46 mg cholesterol; 7 g carbohydrates; 27 g protein; 2 g fiber; 332 mg sodium; 278 mg potassium.
Nutrition Bonus: Zinc (27% daily value), Iron (15% dv).

1 Carbohydrate Serving

Exchanges: 1 vegetable, 3 1/2 lean meat

Eating Well Tacos

Ingredients

• 12 EatingWell Crispy Taco Shells (recipe follows)
• Lean & Spicy Taco Meat (recipe follows)
• 3 cups shredded romaine lettuce
• 3/4 cup shredded reduced-fat Cheddar cheese, (3 ounces)
• 3/4 cup diced tomatoes
• 3/4 cup prepared salsa
• 1/4 cup diced red onion

Preparation1. To assemble, fill each taco shell with (in any order): a generous 3 tablespoons taco meat, 1/4 cup lettuce, 1 tablespoon cheese, 1 tablespoon tomato, 1 tablespoon salsa, 1 teaspoon onion.

Nutrition

Per serving: 261 calories; 5 g fat (1 g sat, 1 g mono); 38 mg cholesterol; 31 g carbohydrates; 24 g protein; 5 g fiber; 582 mg sodium; 272 mg potassium.
Nutrition Bonus: Vitamin A (40% daily value), Vitamin C (25% dv), Zinc (17% dv), Iron (15% dv).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 3 very lean meat

Ingredients Lean & Spicy Taco Meat
• 8 ounces 93%-lean ground beef
• 8 ounces 99%-lean ground turkey breast
• 1/2 cup chopped onion
• 1 10-ounce can diced tomatoes with green chiles, preferably Rotel brand (see Tip), or 1 1/4 cups petite-diced tomatoes
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground chipotle chile, or 1 teaspoon chili powder
• 1/2 teaspoon dried oregano

Preparation

Place beef, turkey and onion in a large nonstick skillet over medium heat. Cook, breaking up the meat with a wooden spoon, until cooked through, about 10 minutes. Transfer to a colander to drain off fat. Wipe out the pan. Return the meat to the pan and add tomatoes, cumin, ground chipotle (or chili powder) and oregano. Cook over medium heat, stirring occasionally, until most of the liquid has evaporated, 3 to 6 minutes.

Tips & Notes
• Make Ahead Tip: Cover and refrigerate for up to 1 day. Reheat just before serving.
• Tip: Look for Rotel brand diced tomatoes with green chiles—original or mild, depending on your spice preference—and set the heat level with either ground chipotle chile (adds smoky heat) or chili powder (adds rich chili taste without extra spice).
NutritionPer serving: 98 calories; 2 g fat (1 g sat, 1 g mono); 35 mg cholesterol; 3 g carbohydrates; 17 g protein; 1 g fiber; 243 mg sodium; 26 mg potassium.
Exchanges: 3 1/2 very lean meat

Ingredients Crispy Taco Shells•
12 6-inch corn tortillas
• Canola oil cooking spray
• 3/4 teaspoon chili powder, divided
• 1/4 teaspoon salt, divided

Preparation
1. Preheat oven to 375°F.
2. Wrap 4 tortillas in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. (Alternatively, wrap in foil and heat in the preheated oven until steaming, 5 to 7 minutes.) Coat both sides with cooking spray; sprinkle a little chili powder and salt on one side.
3. Drape each tortilla over a panel on a baked-taco rack and bake until crispy and brown, 7 to 10 minutes. (Or see Kitchen Tip.)
4. Remove the shells from the rack and repeat Steps 2 and 3 with the remaining 8 tortillas.

Tips & Notes

• Make Ahead Tip: Store in an airtight container for up to 2 days. Reheat at 375°F for 1 to 2 minutes before serving. Equipment: Baked-taco rack
• Working with 6 tortillas at a time, wrap in a barely damp cloth or paper towel and microwave on High until steamed, about 30 seconds. Lay the tortillas on a clean work surface and coat both sides with cooking spray. Then carefully drape each tortilla over two bars of the oven rack. Bake at 375°F until crispy, 7 to 10 minutes.

Nutrition
Per serving: 114 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrates; 3 g protein; 3 g fiber; 124 mg sodium; 103 mg potassium.
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch

Asian Noodle Salad

INGREDIENTS
1 lb whole wheat angel hair pasta
1/2 pound shiitake mushrooms
1 red bell pepper, thinly sliced
1 bunch asparagus
1 cup edamame
2-4 tablespoons Toasted sesame seeds
3 thinly sliced green onions
1/4 cup rice vinegar
3 tablespoons soy sauce
1 tablespoon vegetable oil
1 teaspoon grated fresh ginger
1 tablespoon chopped fresh parsley

DIRECTIONS
Cook pasta in a large pot of boiling water. Meanwhile, clean, stem, and slice mushrooms. Add mushrooms, asparagus and red bell pepper during last 2 minutes of cooking. Drain.
In a small bowl, mix together vinegar, soy sauce, oil, and ginger.
Transfer pasta and veggies into a serving bowl; toss with ginger dressing, edamame and sliced green onions. Sprinkle with sesame seeds before serving.