TT w/Linky: Easy Asian Chopped Cabbage Salad

I am So So thankful for this super simple chopped Asian cabbage salad recipe.  My friend, Cindy, makes it and I just recently asked her for the recipe.  It's made with good ole' Top Ramen noodles believe it or not!  It takes about 10 minutes to make, start to finish.  It's healthy, crunchy and very tasty.  Perfect for anything from a back yard BBQ to a simple week night meal.

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Sick of Leftovers Yet?

It's been two days since the big Turkey Day.  Do you still have leftovers?  Are you getting a bit bored with turkey dinner, turkey sandwiches or turkey salads?  Apparently, you should only keep leftover turkey in the fridge for four days before discarding it or freezing it, so today is crunch time.  I searched one of my favorite online recipe sites, Eating Well, for a fresh idea that I could adapt to my own taste and came up with Turkey Tostadas.

Crispy Turkey Tostadas

Ingredients

1 14-ounce can petite diced tomatoes, Mexican seasoned with jalapeños
1 medium onion, thinly sliced
3 cups shredded cooked turkey, {or chicken}
8 corn tortillas
Canola or olive oil cooking spray
1 avocado, pitted
1/4 cup prepared salsa
2 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh cilantro
1 cup shredded romaine lettuce
1/2 cup shredded low calorie, Monterey Jack cheese
Kosher salt, just a pinch or two


Preparation

Position racks in the upper and lower thirds of the oven; preheat to 375°F.  If you prefer to have soft tacos, just heat your corn tortillas in the microwave for 15 seconds instead.

Bring tomatoes and their juice to a boil in a medium saucepan over medium heat. Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes. Add turkey {or chicken} and cook until heated through, 1 to 2 minutes.

Meanwhile, coat tortillas on both sides with cooking spray. Divide the tortillas between 2 large baking sheets. Bake, turning once, until crisped and lightly brown, about 10 minutes.

Mash avocado in a bowl. Stir in salsa, sour cream and cilantro and salt to taste, until combined.
To assemble tostadas, spread each crisped tortilla with some of the avocado mixture. Top with the turkey {or chicken} mixture, lettuce and cheese.

Health Tip:  all leftover turkey should be heated to 160 degrees to be safe!

Serve with black beans and some rice and enjoy!

Don't forget to enter the Giveaway!  Winner will get a Taste Box of gourmet goodies!

Happy Saturday!


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Big Boy Zucchini from the Garden

Remember this Big Boy that was hiding out in my garden from yesterday's post?  How do zucchini grow so fast and furious?  I typically pick them when they're about 10 times smaller than what you see here because I think they taste better that way, but this one didn't turn out half bad!  Plus one this size is going to get me through at least four dinners.  I love zucchini and could eat it every night as part of my dinner meal.

Not to mention all the other yummy things you can make and bake with them.

So, I chopped up about 1/4 of this guy into big chunks.  I've found when I leave the seedy part of a zucchini of this size in tact,  it makes for a soggy zucchini saute, so I just cut it away.

I also chopped up one medium onion and added it to a skillet with the zucchini, olive oil and Kosher salt and freshly ground pepper.  Saute for about 20 minutes on medium-high heat.

To go with the zucchini, I breaded some boneless chicken breasts and thighs, browned them on both sides and stuck them in the oven for about 25 minutes at 350 degrees.

Chicken, zucchini and multi whole grain garlic bread was what we had for dinner.

What do you like to make with zucchini?

Happy Saturday!

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The "Girls" like their snacks & Healthy Carrot Cake Power Scuffins

As I was getting Paige ready for bed last night, we were in the bathroom just off her room which has a window that looks out at the hill behind our house.....where the heifers graze on pasture.  A couple of them happened to be walking by at the time, as they do so often at around 8 in the evening.  They walk up the hill from their barn below to grab a snack....girls like their snacks right?  They looked so peaceful and content on the hillside at dusk, only the rustle of grass could be heard. 

So after putting Paige & Bryce to bed, I went out with my camera, looking towards the west and snapped these photos.

I could have stood here 30 more minutes watching them, but they headed over the hill with the rest of the herd.

The heifers aren't the only girls who like snacks......I do too......not usually at night, but for sure in the afternoon.

I found this recipe for Healthy Carrot Cake Power Scuffins on Angela's website and they looked so good, I just had to give them a try!  I changed it up just a little bit {you'll see below} plus anything that has carrot cake in the title is good in my recipe book.

What I really liked about this recipe was the fact that pure maple syrup is used in place of sugar and they're packed with nutrients.  They're definitely sweet enough for my little sweet tooth.  I was actually expecting them to taste less sweet than they did......I was pleasantly surprised!  I will most definitely bake these again.  They'll be perfect for a mid morning or afternoon snack or even as a healthy dessert. 

As I was baking these up, Dominic comes in and asks what I was baking because it smelled so good in the house.  After I told him what they're called he says -

"Who are those for?  What are you trying to do to me?!" {remember the fried platter of food he ate while camping?}

So, to that I said, "They're all for me!"

Healthy Carrot Cake Power Scuffins......here's the skinny~

Ingredients.  Recipe below.

Mix all dry ingredients.

Don't forget the oats, like I almost did.

Mix all the wet ingredients with the carrot.

Mix dry with wet ingredients together.

Add in raisins and toasted walnuts.

Bake at 350 degrees for 25 minutes.

Done.

Enjoy!

Ingredients:

1 cup whole spelt flour {I used whole wheat instead}

1/2 cup regular oats

1/2 tsp baking powder

1/4 tsp fine grain sea salt

1/5 tsp pumpkin pie spice {OR: 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp ginger}

2 tbsp extra virgin olive oil

1/2 cup pure maple syrup

1 tsp pure vanilla extract

Chia/flax egg: 1 tbsp ground chia seeds + 3 tbsp water OR 1 tbsp ground flax + 3 tbsp water, mixed and set aside for 5 minutes {this is instead of using egg}  {I used the flax & h2O}

1 cup shredded or grated carrots {approx 2 medium}

1/4 cup raisins

1/4 cup toasted, chopped walnuts

coconut, for topping {I used sweetened}

Directions:

Preheat oven to 350 degrees.  In a small bowl, mix the chia/flax mixture and set aside.  In a large sized bowl, whisk together all of the dry ingredients.  Grate the carrots.  In a medium bowl, mix together the wet ingredients {carrots, vanilla, oil, maple syrup, chia/flax mixture}.  Add wet to ddry and mix until just incorporated.  Stir in the walnuts and raisins.  Scoop mixture onto a baking sheet lined with parchment paper or greased with oil {I used Pam spray}.  Scoop about 1/4 cup for each Scuffin to make 6 large scuffins.  Wet hands and shape into a circle if desired.  Sprinkle with coconut.  Bake for 25 minutes at 350. 

Nutritional Information:

{per scuffin, approx.}  265 cal., 9 grams fat, 1 gram sat. fat, 5 grams fiber, 4.4 grams protein, 61% vitamin A, 10% iron, 59 mg calcium, 180 mg potassium.

Note:

These are not overly sweet baked goods, so if you prefer your baked goods quite sweet, I would maybe add a couple tbsp of sugar in addition to the maple syrup.

Question of the day:

What's your favorite snack?

Happy Sunday!

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Oven Fried Fish

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 Pin It

Easy Gourmet Chicken ~ Hummingbird Update

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? I served the Gourmet Chicken with Spinach salad that included a sliced hard boiled egg (boiled with my Egg Genie), croutons, and the left over, cut up pizza toppings that were in the fridge from a couple of nights ago. For the dressing, I mixed Light Ranch and Rice Vinegar. Also included on the menu, risotto and a glass of Cabernet. 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 www.starfinefoods.com _______________________________________________ Such a beautiful, sunny day today here on the west coast.....a great day to be outside. The heifers were able to go out on pasture today, since there is no rain in site for the next week. Happy Girls..... Bryce and Paige wanted to take turns playing the 'Guess What This Is?' game for us. Here's Bryce creating something with rocks and sticks....it's a pie.... Here's Paige's creation......not sure what it is.... Audience from our front porch........ Hummingbird Update~ So far, one Hummingbird is back.....no signs of 'Boss Hog' yet... He hangs out in our Curly Willow tree in between feedings.... Happy Monday! Pin It

Curried Turkey Cutlets with Dried Apricots

COW FACT ~Making one cup of yogurt, an eight-ounce container, takes one pound of milk or about one pint. In case you didn't hear... Yogurt was named the food trend of the decade! Read more at http://bit.ly/aisPqY #dairy 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 Pin It

Sweet Potato Burrito

With the Dairy Judging Team practicing at the barn again this evening, I wanted to make something easy to prepare and something Dominic could easily heat up after practice...although I better find some sort of beef to add to Dominic's plate. But for the kids and I, this is the perfect meal all on it's own. I LOVE sweet potatoes! If you do also, you will love this recipe, a different take on burritos. The combination of sweet potato and chili-like beans taste fabulous together. Once you've had one - you'll want another. Serve these with sour cream, chopped green onions and salsa. These may be made ahead of time, individually frozen, then heated.

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

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How to Cook Anything

The How Cook Anything Feature ~ Have you ever opened up your refrigerator or pantry to find them half full of ingredients that you don't know how to tie together for a dish? Or, maybe you need a new recipe idea? I think I can help you out. Check out the new feature I added....located on the right called 'How to Cook Anything'. I love this handy feature! Just enter any ingredients such as broccoli, soy sauce and click 'cook it' and it will take you to a list of ingredients where you will again click on broccoli and soy sauce and anything else you would like to add. Then click 'Find recipes' and up pops up a number of different recipes. It's a fun feature. I'm going to try it out right now. I've entered broccoli, pasta & tomatoes. I was then taken to a list where I checked marked the type of pasta - I chose penne then broccoli & tomatoes. I then clicked 'find recipes' and this is one of the recipes that came up: 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. Cow Fact~ It only takes the cow’s body about two days to process her food into milk Pin It

Boneless Buffalo Wings with Spicy Blue Cheese Dip

I love Buffalo Wings and Chicken Tenders, but most have a ton of fat. Here is a healthier version of them. The kids love them for dinner or a snack and with the playoff games coming up, this recipe will keep things a bit healthier without giving up on the taste. When our family watches football, my kids, ages three and five, are not very interested in the game......they do, however, enjoy tackling each other at any chance they can, but that's another story. Anyway, I try to find something fun for the kids to do in these situations. Well, I found a fun, educational, virtual farm game for the kids to try out. It teaches about farming in the U.S. in a fun way, all while learning math, social studies, language arts and science. It is set up by American Farm Bureau ~ check it out www.MyAmericanFarm.org and you do not need to 'log in', just play! 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. Pin It

The Wife of a Dairyman ~ Healthier Southwestern Layered Bean Dip for tight ends

I love football season. Actually, I'm not sure which I love more ~ watching football or eating the snacks (probably the latter).  Since it's the first week of playoffs , I thought this recipe might come in handy.  In this recipe, I used reduced fat cheese instead, which reduced the fat and calorie count further than listed below.

Photo by Eating Well

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 Pin It

The Wife of a Dairyman ~ Flank Steak Pinwheels

I know it's mid-winter and almost too cold to use the outdoor grill, but somehow barbequing helps to give me the much needed feeling of warm summer.....a girl could dream, right?

These festive wheels of steak, Boursin cheese, spinach and sun-dried tomatoes look fancy, but they're quite easy to make. For a party, arrange them on a platter atop a bed of spinach.

Instead of using the cheese spread and the sundried tomatoes, I used feta cheese and red roasted peppers.....so good!




Photo from Eating Well

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 Pin It

The Wife of a Dairyman ~ Eating Well Tacos

Today was such a damp, foggy, cold day here in Marin....too cold for the kids to go outside to play after school. So, to occupy some time, they helped me prepare dinner. We made Eating Well Healthy Tacos and had such a fun time doing it! 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 Preparation 1. 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). Nutrition Per 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 Pin It