Posted in Fish, Saute`, Shrimp

Asian influence for tonight…


I was in the mood for an Asian flavor for dinner and here is what I came up with:

Sauteed Shrimp with Roasted Cabbage

Asian Sautéed Shrimp with Roasted Cabbage

Serves 4

Prep time: 10 minutes

Cook time: 35 minutes

Preheat oven 425o

Estimated values per serving:

Calories = 290                                              Fat = 4 grams

Ingredients:

1 small head of cabbage – shredded

1 ½ pounds shrimp – skinned, deveined with tails removed

2 cloves garlic – minced

¼ cup rice wine vinegar

¼ cup low fat chicken broth

1 tablespoon grated fresh ginger

1 teaspoon Hoisin sauce

½ teaspoon chili garlic sauce

2 tablespoons honey

1 tablespoon soy sauce

1 teaspoon cornstarch

½ tablespoon toasted sesame seeds

Directions:

  1. Place shredded cabbage on a roasting pan in a single layer.  Roast 35 – 40 minutes until tender and slightly browned.
  2. During the last 10 minutes of roasting the cabbage, heat a large skillet on medium high heat, spray with cooking spray  and ads shrimp. 
  3. Sauté shrimp for 5 – 7 minutes until pink.  Add garlic and sauté for 1 minute. 
  4. In a small bowl, combine vinegar, chicken broth, ginger, Hoisin sauce, chili sauce, soy sauce and cornstarch and stir together.
  5. Add sauce mixture to skillet and cook until bubbly and slightly thickened.  Remove from heat.
  6. Remove cabbage from the oven, spoon onto a serving platter and pour shrimp and sauce on top.  Top with sesame seeds and serve.
Posted in Beef, Grilling, Poultry, Side Dishes

Memorial Day Weekend BBQ Idea…


BBQ Burgers with Caramilzed Onion RelishDon’t let this BBQ summer weekend ruin your weight management goals.  You can have your burger and it can be really delicious too.  Here are two recipes that are inspired from a magazine article about the upcoming holiday weekend.  I made a few changes so that you can enjoy a classic American meal without the guilt.

Happy holiday weekend BBQing!

Barbecue Burgers

Prep time: 15 minutes

Cook time: 15 – 20 minutes

Estimated values per serving (without bun):

Calories = 180                                              Fat = 8 grams

Ingredients:

4 slices turkey bacon – chopped

½ small onion – chopped

4 cloves garlic – minced

2 pounds 93% lean ground beef

1 pound ground turkey breast meat

¼ cup barbecue sauce

2 tablespoons paprika

Pepper to taste

Directions:

  1. Heat a skillet on medium high heat, spray with cooking spray and add chopped bacon.  Sauté bacon until crispy and add onion.  Cook another 3 – 5 minutes until onions are browned.  Add garlic and cook 1 additional minute.  Remove pan from heat and allow to cool.
  2. In a large mixing bowl, combine ground beef, ground turkey, barbecue sauce, paprika and pepper.  Add cooled bacon mixture and mix with your hands.
  3. Form meat mixture into 8 6-ounce burgers.
  4. Preheat grill and cook burgers from 7 – 10 minutes on each side until cooked through (must be cooked to medium temperature (165o) because of the turkey meat).
  5. Serve with burger buns if desired.

Caramelized Onion Relish

Serves 8

Prep time: 10 minutes

Cook time: 45 minutes

Estimated values per serving:

Calories = 48                                                Fat = 0

Ingredients:

3 large sweet Vidalia onions – chopped

1/3 cup sugar

1/3 cup vinegar (cider or white)

2 tablespoons water

1/8 teaspoon salt

1/8 teaspoon pepper

1/8 teaspoon celery seed

Directions:

  1. Heat a large skillet on medium heat, spray with cooking spray and add onion.  Ssauté onions until very tender, about 20 minutes, stirring occasionally. (NOTE: after 10 minutes, you want to cover the onions so that they do not stick to the pan).
  2. Stir in sugar, vinegar, water, salt, pepper and celery seed.  Reduce heat to low and simmer, uncovered, until liquid has almost completely been absorbed, about 25 minutes.  Transfer to a bowl and cool.
  3. Serve with burgers.
Posted in Pasta dish, Side Dishes, Vegetables

Pasta Recipe Redo…


Asparagus and Ham Pasta

I came across a pasta recipe in a magazine that looked like it would be delicious.  I changed a few ingredients to lighten it up and my guess was correct.  This is a great pasta recipe that could be used as a side dish or a main course.

It only takes about 20 minutes to complete and is easy as well.  To make it a little healthier, I cooked vegetable fettuccini but you can use regular too if you like that more.

Enjoy your pasta…

Asparagus and Ham Pasta

Serves 6

Prep time: 10 minutes

Cook time: 20 minutes

Estimated Values per serving:

Calories = 300                                              Fat = 4 grams

Ingredients:

Salt and pepper

1 pound fettuccine pasta

1 pound thin asparagus, cut into 2-inch pieces on an angle

¼ pound Canadian bacon chopped into 1/4 –inch pieces

4 cloves garlic, finely chopped

½ cup dry white wine

¾ cup egg substitute

6 tablespoons grated parmesan cheese

1 teaspoon dried thyme

1 tablespoon grated lemon peel

Directions:

  1. Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente.  Add the asparagus in the last 2-3 minutes of cooking.  Drain, reserving 1 cup of the pasta cooking water.
  2. While the pasta is cooking, heat a large skillet over medium heat and spray with cooking spray.  Add the Canadian bacon and cook for 2 minutes.  Lower the heat to medium-low and stir in the garlic for 2 minutes.  Add the wine and cook until reduced slightly, 1 minute.  Lower the heat to the lowest setting.
  3. In a medium bowl, combine the reserved pasta cooking water and the egg substitute to temper the eggs.  Add the drained pasta to the prosciutto mixture in the skillet.  Season with the cheese, thyme, lemon peel and pepper.  Pour in the egg mixture and toss vigorously to thicken the sauce, 1 to 2 minutes.
Posted in Appetizers, Grilling, Poultry

An easy appetizer for friends…


We went to a friend’s house last night for dinner and I asked what I could bring and she suggested I bring over an appetizer.  I know they would be grilling clams on the BBQ so I skewered chicken breasts and cooked BBQ sauce to serve on the side.  This was really easy, quick and you probably have most or all of the ingredients in your pantry so there’s no shopping required.

Dean thought the sauce was a little sweet so I reduced the brown sugar by half.

Sorry, there is no picture because we barbequed the chicken at their house.

Enjoying good food with fun friends!

 BBQ Chicken Skewers

Serves 6

Prep time: 15 minutes

Cook time: 10 minutes

Estimated values per serving:

Calories = 150                                              Fat = 1 gram

Ingredients:

1 pound skinless/bones chicken breasts – cut into 1” strips

Small wooden skewers (about 30)

1 teaspoon hickory smoke salt*

1 jar chili sauce

2 teaspoons garlic powder

2 teaspoons chili powder

2 teaspoons whiskey

2 teaspoons Worcestershire sauce

4 drops Tabasco sauce

1 teaspoon liquid smoke

2 tablespoons brown sugar

1 tablespoon white vinegar

Directions:

  1. Skewer chicken strips and sprinkle with hickory salt lightly (it’s very salty).
  2. In a small saucepot, combine chili sauce, garlic powder, chili powder, whiskey, Worcestershire sauce, Tabasco sauce, liquid smoke, brown sugar and vinegar.  Heat on medium heat until it begins to get bubbly, reduce heat and keep warm until chicken is cooked.
  3. Heat and indoor grill pan on high heat, spray with cooking spray and add skewered chicken.  Cook 4-5 minutes on each side until browned and cooked through.
  4. Transfer chicken skewers on a serving platter.  Pour sauce into a bowl and serve.

*If you do not have this ingredient, you can substitute any BBQ type seasoning combination.

Posted in Dessert, Quick Breads, Side Dishes

Good Company and Coffee…


Having a friend over or company for the weekend?  This is a great snack or morning sweet treat for either.  It’s easy to bake, makes the house smell welcoming and goes great with a cup of coffee or tea.

Enjoy the warmth of home with friends.

Applesauce Streusel Cake

 Prep time: 15 minutes

Cook time: 30 – 35 minutes

Serves 9

 Estimated Values per serving:

Calories = 250                                              Fat = 4 grams

 Preheat oven 375o

 Cake Ingredients:

1 cup flour

1 ½ teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

1 teaspoon cinnamon

½ cup egg substitute

1 cup unsweetened applesauce

½ cup sugar

1 teaspoon vanilla extract

 Directions:

  1. In a medium mixing bowl, combine flour, baking powder, baking soda, salt and cinnamon and whisk together.  Add egg substitute, applesauce, sugar and vanilla extract and stir until well combined.
  2. Spray a 9’X9” baking pan and pour batter into pan.  Prepare crumb topping (recipe below).

 Streusel Topping Ingredients:

1 ½ cups flour

½ cup light brown sugar

cinnamon

6 tablespoons low calorie butter spread – melted

 Directions:

  1. Combine all ingredients with fork. 
  2. Sprinkle streusel topping on top of cake and bake for 30 – 35 minutes.
Posted in Side Dishes, Vegetables

Appetizing Sautéed String Beans…


Suateed String Beans with Fried Onions

The other night I sautéed string beans and added a few fried onions at the end.  The fried onions added a lot of flavor without adding to many fat grams or calories.  Sometimes the smallest additions make the biggest difference. 

Enjoy your veggies!!

Sautéed String Beans with Fried Onions

Serves 4

Prep time: 5 minutes

Cook time: 15 minutes

Estimated values per serving:

Calories = 50                                                Fat = 2

Ingredients:

1 pound (16 ounces) string beans – ends cut off

1 tablespoon low calorie butter spread – melted

1 teaspoon garlic powder

¼ cup fat free chicken broth

2 tablespoons packaged fried onions (store bought) – finely chopped

Directions:

  1. In a bowl, toss together string beans, butter spread and garlic powder.
  2. Heat a large sauté pan on medium high, spray with cooking spray and add string bean mixture. 
  3. Cook 3 – 5 minutes until string beans have browned.  Add chicken broth, cover and cook string beans until tender (5 – 7 minutes).
  4. Remove beans from heat, transfer to a serving platter and sprinkle fried onions on top.
Posted in Poultry, Soup

Hot Soup on a cold damp night…


Chicken Tortilla Soup

When the weather is cool and damp, it is so comforting to serve up a hot soup for dinner.  The combination of tomatoes, spices and jalapeno pepper combination really warms you from the inside like a nice hot bath.  However, if you do not like it spicy, just leave the hot pepper out; the soup will still warm your soul and body even without that jalapeno kick.

Chicken Tortilla Soup

Prep time: 15 minutes

Cook time: 1 hour 15 minutes

Estimated values per serving (excluding sour cream and tortilla chips):

Calories = 235                                              Fat =   1 gram

 Serves 6

 Ingredients:

Cooking spray

1 onion – chopped

2 cloves garlic – minced

1 pound boneless/skinless chicken breast cut into bite sized pieces

4 cups fat free chicken broth

1 (28 ounce) can diced tomatoes

1 bottle chili sauce + water (filled up in jar and added to soup)

1 tablespoon chili powder

1 teaspoon oregano

¼ teaspoon cayenne pepper or 1 seeded jalapeno pepper – chopped

1 bay leaf

Salt and pepper to taste

1 can (15 ½ ounce) black beans – thoroughly rinsed

2 tablespoons cilantro – finely chopped

Tortilla chips for garnishment (optional)

Fat free sour cream for garnishment (optional)

Directions:

  1. Heat large saucepot on medium heat and spray with cooking spray.  Add onion, cover, and cook 3 minutes until soft.  Add chicken and cook for 5 minutes until chicken is slightly browned.  Add jalapeno pepper here to sauté if using and garlic and cook for 1 minute. 
  2. Stir in chicken broth, diced tomatoes, chili sauce, chili powder, oregano, cayenne pepper (if using) and bay leaf.  Increase heat to medium high and cook until mixture comes to a boil.  Reduce heat and simmer for 1 hour.
  3. Add rinsed black beans and cilantro and simmer for another 10 minutes.
  4. Ladle soup into 6 individual bowls and serve with crushed tortilla chips and sour cream on top (if desired).
Posted in Salads, Vegetables

Super Supper Salad…


Southwest Salad

Last night’s dinner salad was good but tonight, the salad was amazing!  I think it may have been the delicious dressing.  I am also a big fan of Boston leaf lettuce.  Anyway, this is definitely worth trying.

Enjoy,

Southwest Salad

 Prep time: 15 minutes

Cook time: 15 minutes

Estimated values per serving:

Calories = 425                                              Fat =  5 grams

 Ingredients:

1 head Boston leaf lettuce

½ head romaine lettuce

1 cup cooked corn (about 2 ears)

1 tomato – seeded and chopped

½ cup scallions – green parts only chopped

¼ cup cilantro – chopped

1 (15.5 ounce) can black beans

1 pound boneless/skinless chicken breasts

 Directions:

  1. Rise Boston and romaine lettuces, chop and add to a large salad serving bowl.  Add corn, tomato, scallions and cilantro to the salad greens.
  2. Drain and rinse black beans and add to salad.  Refrigerate salad while preparing chicken and dressing.
  3. Heat a large indoor grill pan on high heat, spray with cooking spray and add chicken breasts.  Grill chicken breasts for 5 – 7 minutes on each side until browned and cooked through.  Remove from grill, cover and set aside.

 Dressing Ingredients:

¼ cup fat free sour cream

2 tablespoons water

2 tablespoons vinegar

1 teaspoon sugar (or 1 pkt. Sugar substitute)

2 – 3 dashes Tabasco sauce

1 teaspoon chili powder

½ teaspoon garlic powder

Salt to taste

1 tablespoon olive oil

½ cup tortilla chips – crushed

Directions:

  1. In a small mixing bowl, combine sour cream, water, vinegar, sugar (or substitute), Tabasco, chili powder, garlic powder and salt and whisk together. 
  2. While whisking the sour cream mixture, drizzle in olive oil and continue to whisk until well combined.
  3. Drizzle salad dressing on top of salad and toss.  Cut chicken into long strips, place on top of salad with tortilla chips and serve. 
Posted in Poultry, Salads, Vegetables

Salad for Dinner…


Italian Salad

We went for the super light dinner thing tonight and just had a salad.  If you are not a dinner salad lover, you can always make this for lunch instead.  It’s a great hearty salad with a flavorful dressing.

Enjoy…

Italian Style Salad

 Serves 4

Prep time: 15 minutes

Cook time: 15 minutes

Estimated values per serving:

Calories = 315                                              Fat =  6 grams

Ingredients:

1 head romaine lettuce

¼ cup grated parmesan cheese

2 tablespoons chopped chives

1 (15.5-ounce) can chick peas (Garbanzo beans)

1 water packed jar (12-ounce) roasted red peppers

1 pound boneless/skinless chicken breasts

Directions:

  1. Rinse lettuce under water to clean, chop and place in large salad serving bowl.
  2. Add parmesan cheese and chives to salad.  Drain and rinse chick peas and add to salad.  Drain and rinse peppers, cut into long strips and add to salad.
  3. Refrigerate salad while cooking chicken and dressing.
  4. Heat a large indoor grill pan on high heat, spray with cooking spray and add chicken breasts.  Grill chicken breasts for 5 – 7 minutes on each side until browned and cooked through.  Remove from grill, cover and set aside.

 

Dressing Ingredients:

¼ cup fat free sour cream

2 tablespoons balsamic vinegar

2 tablespoon water

1 teaspoon sugar (or 1 pkt. Sugar substitute)

½ teaspoon dried basil

¼ teaspoon dried oregano

½ teaspoon onion powder

½ teaspoon garlic powder

1 tablespoon olive oil

Directions:

  1. In a small mixing bowl, combine sour cream, vinegar, water, sugar (or substitute), basil, oregano, onion powder and garlic powder and whisk together. 
  2. While whisking the sour cream mixture, drizzle in olive oil and continue to whisk until well combined.
  3. Drizzle salad dressing on top of salad and toss.  Cut chicken into long strips, place on top of salad and serve. 
Posted in Dessert

Sweet Greatness…


Vanilla Cupcakes with Fluffy Frosting

O.k., you know you have made something really good when your family has eaten it before you can even finish cooking it.  I experimented with a cupcake recipe on Friday night, ran out of time, and decided that I would just frost them on Saturday.  As of Friday night, there were 12 cupcakes; on Saturday, I only had 4 to frost.  I made the frosting anyway because I had to find out if the entire recipe would work.  After dinner last night, the final 4 were gone in about 30 seconds.  So I would say that if you have a reason to bake, these cupcakes are worth making.

Happy baking!

Vanilla Cupcakes with Fluffy White Frosting

Serves 12

Preheat oven 350 0

Prep time: 10 minutes

Cook time: 25 minutes

Estimated values per serving(including frosting):

Calories = 185                                              Fat = 1.5 grams

Cupcake Ingredients:

1 cup flour

1 teaspoon baking powder

1 egg

¼ cup egg substitute

1 cup sugar

½ cup skim milk

2 tablespoons butter spread

1 teaspoon vanilla extract

12 paper cupcake holders

Directions:

  1. In a bowl, combine flour and baking powder and set aside.
  2. In a mixing bowl, beat together egg, egg substitute and sugar on high speed for 4 minutes or until mixture has tripled in size.
  3. Lower speed and add flour and mix until combined.
  4. Heat milk and butter spread in a small pot on the stovetop until the butter spread has melted.  Remove from heat, add vanilla extract.
  5. Add milk mixture to flour mixture in mixing bowl on medium speed and mix until well combined.
  6. Place a paper cupcake holder in each 12-cup muffin pan and spray with cooking spray.  Pour batter into each cup and bake for 25 minutes.
  7. Allow cupcakes to cool before frosting (recipe below).

Fluffy White frosting:

Ingredients:

1 cup sugar

1/3 cup water

¼ teaspoon cream of tarter

2 egg whites – at room temperature

1 teaspoon vanilla

Rainbow sprinkles (optional)

Directions:

  1. In a saucepan, combine sugar, water and cream of tarter.  Cook and stir until mixture comes to a boil and sugar has dissolved.
  2. In a mixer, combine egg whites and vanilla.  Beat on high speed.
  3. Very slowly add sugar mixture to egg whites with an electric mixer on high speed for about 7 minutes until stiff peaks form (tips stand up).
  4. Frost the cooled cupcakes and add sprinkles on top if desired.