Posted in Easy, Salads, Vegetables

Southwest Corn Salad


Original Post 2011: Here’s a great summer BBQ side to try this holiday weekend.  It’s easy, quick & delicious.

Southwest Corn Salad

Serves 10

Prep Time: 10 minutes

Cook Time:  5 – 10 minutes

Refrigerate: 1 to 2 hours or overnight

Estimated Values per Serving:

Calories: 130                        Fat: 4 grams

Ingredients:

6 slices turkey or center cut (low fat) bacon

3 cups corn kernels

1 can (15.5 ounces) black beans – rinsed and drained

½ cup minced red onion

½ cup red or green bell peppers

1 can (4 ounces) chopped green chili peppers

¼ cup fresh cilantro – finely chopped

¼ cup canola oil

2 tablespoons lime juice

Few drops of Tabasco (optional)

Directions:

  1. Heat a skillet on medium high heat, coat with cooking spray and fry bacon for 5 – 7 minutes until browned.  Remove from heat and cool on paper towels.
  2. Crumble cooled bacon.
  3. In a small pot, boil ¼ cup water and add corn.  Cook until tender for about 5 minutes.  Rinse, drain and cool.
  4. In a large mixing bowl, combine corn, black beans, onions, bell peppers, chili peppers, cilantro  and bacon.
  5. In a small bowl, whisk together the oil, lime juice and Tabasco.  Pour on top of corn mixture and toss well.
  6. Cover and refrigerate for 1 to 2 hours.
Posted in Easy, Salads, Vegetables

Easy Italian Pasta Salad


Original Post September 2010: We had a family BBQ over the weekend and with our crazy schedule, I had to make a menu that takes minimal effort.  The night before I threw this together and it worked out really well.  Instead of trying to come up with a homemade salad dressing, I figured it’s easier to buy the salad dressing and just “jazz” it up a little with fresh basil & garlic.

If there are some ingredients that do not appeal to you, feel free to substitute.  Here are some ideas:

– grated parmesan instead of mozzerella

– Minced onion instead of garlic

– Chopped celery

– chopped tomatoes

Have fun with it because that’s what it’s all about…

Easy Italian Pasta Salad

Serves 16

Prep Time: 10 minutes

Cook Time: 8 minutes

Refrigerator: 2 hours

Ingredients:

8 ounces pasta

8 ounces Italian ham

1 can artichoke hearts – rinsed and drained

8 ounces roasted red peppers – drained and rinsed

¼ cup pitted calamata olives

1 cup low fat Italian salad dressing

2 cloves garlic – minced

½ cup low fat grated mozzarella cheese

¼ cup fresh basil – chopped

Directions:

  1. Bring a large pot of water up to a boil and add pasta.  Cook according to package directions then drain and rinse under cold water until the pasta is cool to the touch.
  2. While the pasta is cooking, chop the ham, artichoke hearts, red peppers and olives and spoon into a large mixing bowl.
  3. Add pasta, salad dressing, garlic and cheese.  Toss all ingredients together and refrigerate for at least 2 hours.
  4. Right before serving, chop fresh basil and toss.
Posted in Appetizers, Easy, Salads, Side Dishes, Vegetables, Vegetarian

“Nacho Cups”


Youtube – https://youtu.be/FiBkQ5pgHI8

Serves 6

Estimated calories per serving: 80

Fat grams: 4

Ingredients:

2 endive, with 12 leaves separated

1 can black beans, drained and rinsed

1 clove garlic, minced

1 teaspoon chili powder

Salt & pepper to taste

2 T. olive oil

Tabasco sauce

About ½ cup salsa

Directions:

  1. Arrange endive leaves on a platter and set aside.
  2. To make black bean dip: combine black beans with garlic, chili powder, olive oil, salt & pepper and a few dashes of tabasco sauce in a food processor.  Chop in food processor for 1 – 2 minutes, stopping to scrape the sides until well combined.
  3. Spoon black bean dip into each endive cup and top with a spoonful of salsa.
  4. Refrigerate for 30 minutes to 1 hour before serving.

Note: You will have extra black bean dip that you can serve with vegetables or tortilla chips

Posted in Broil, Fish, Main Courses, Salads, Uncategorized

Cod Oscar


YouTube Video – Cod Oscar

Preheat broiler

Serves: 4

Estimated calories per serving: 250

Fat grams: 4

Ingredients:

Salt & pepper

6 – 8 cod fillets (about 24 ounces)

1 package bearnaise sauce

1 Tablespoon low calorie butter spread

1 cup skim milk

½ pound cooked lump crab meat

Directions:

  1. Sprinkle salt and pepper on cod and let sit for 10-15 minutes.
  2. Whisk milk with Béarnaise sauce packet mix.
  3. Melt butter spread in saucepan on medium heat.  Add Béarnaise sauce mixture on medium heat until boiling and thickened.  Turn off heat and add cooked crab meat once Bearnaise sauce is cooked.  Cover and set aside to keep warm.
  4. Place fillets on a greased rack of a broiler pan and broil 3-4 inches from heat until fish just begins to flake easily with a fork, 10-12 minutes.
  5. Transfer cod to a serving platter and spoon the crab meat mixture on top.
Posted in Pork, Rub, Salads, Sauces, Season, Slow Cook, Spices, Vegetables

Pulled Pork with Amercian Style Coleslaw


Every year this weekend kicks off the holiday BBQ season.  To get ready, I am experimenting with some classic menus that won’t make you feel guilty.  Tonight we had pulled pork and coleslaw sandwiches.

One of the reasons I love serving this to company is because it is better if made a day or two before the BBQ.  The coleslaw should be made at least 24 hour in advance and kept cold until ready to serve.  The longer it sits in the refrigerator, the better it gets.  The pulled pork can definitely be made the day before and heated up and served in a crock pot.  So if you are looking for hassle free cooking the day of your party, this is a great menu.

The family loved it (even if it was 60 degrees and cloudy) and was asking for seconds.

Enjoy!

American Style Coleslaw

Pulled Pork with Amercian Style Coleslaw

Serves 8

Prep Time: 10 minutes

Refrigerate overnight

Estimated Values per Serving:

Calories: 55                           Fat: 2 grams

Ingredients:

½ cup low fat mayonnaise

¼ cup skim milk

2 tablespoons sugar

2 tablespoons white vinegar

½ teaspoon pepper

½ teaspoon onion powder

1 teaspoon celery seed

¼ teaspoon salt

1 scallion – chopped

4 cups shredded cabbage

1 cup shredded carrot

Directions:

  1. In a large mixing bowl, whisk together mayonnaise, milk, sugar, vinegar, pepper, onion powder, celery seed, and salt.
  2. Add shredded cabbage, carrot and scallion and toss.
  3. Refrigerate overnight or for several days and serve cold.

Pulled Pork

Serves 8

Pre heat oven 250o

Prep Time: 5 minutes

Bake Time: 4 – 5 hours

Cook time: 30 minutes

Estimated Values per Serving:

Calories: 200                        Fat: 5 grams

Pork Loin Rub Ingredients:

2 pounds boneless pork loin

1 teaspoon finely ground black pepper

2 teaspoons ground oregano

1 tablespoon paprika

1 teaspoon onion powder

1 teaspoon thyme

¼ teaspoon cayenne pepper

Directions:

  1. Trim any excess fat from pork and set aside.
  2. To make the rub, combine all the ingredients. Rub over the surface of the pork loin to coat.
  3. Place pork in baking pan and cover with aluminum foil.  Cook pork for about 4 – 5 hours.
  4. Cool pork until you are able to handle it then shred the meat.

BBQ Sauce Ingredients:

1 cup strong coffee

1 jar (12 ounces) chili sauce

2 tablespoons Worcestershire sauce

2 tablespoons molasses

½ teaspoon liquid smoke

¼ cup white vinegar

1 teaspoon garlic powder

2 tablespoons chili powder

2 – 3 dashes pepper sauce (optional)

Directions:

  1. Combine all ingredients in large saucepan and bring to a simmer on medium low heat.  Reduce heat and simmer for 30 minutes.
  2. Add sauce to shredded pork and mix well.  Serve hot.
Posted in Rice, Salads, Vegetables

Summertime Vegetable Rice Salad


Summertime Vegetable Rice Salad

Summertime Vegetable Rice Salad

Serves 8

Prep time: 15 minutes

Cook time: 30 – 45 minutes

Refrigerator time: 2 hours or overnight

Estimated Values per Serving:

Calories: 110                        Fat: 2 grams                          Points: 2

Ingredients:

4 cups vegetables broth

2 cups long grain rice (white or brown)

1 large tomato – seeded and chopped

1 large cucumber – peeled, seeded and chopped

2 scallions – chopped

½ cup celery – chopped

1 teaspoon garlic powder

¼ teaspoon coriander

¼ teaspoon dried dill

½ teaspoon chervil

1 tablespoon olive oil

Directions:

  1. Boil broth and add rice.  Cook as per the package directions.
  2. While rice is cooking, combine tomatoes, cucumbers, scallions, celery, garlic powder, coriander, dill and chervil and toss gently. 
  3. Add cooked rice and olive oil.  Toss into vegetable mixture and refrigerate for at least 2 hours.  Serve chilled.
Posted in Salads, Season, Side Dishes

Mediterranean Summer Salad


This is inspired by Dean’s cousins in Piedmont, California who made a delicious tomato salad.  Although I did not think to ask what was in it, I was excited to get home and use the tomatoes from my garden to re-create a version of this delicious fresh summertime salad. 

The directions may seem a little odd to leave the salad out then refrigerate but room temperature is perfect for having the flavors absorb into the vegetables.  I then refrigerated the salad because I enjoy eating cold salad (especially on a 95o day).  However, you can skip refrigerating it and serve at room temperature if you prefer.

Thanks for the inspiring idea Mark and Tracy!

Mediterranean Tomato Salad

Serves 6

Prep Time: 15 minutes

Marinating and refrigeration time: 3 hours

Estimated Values per Serving:

Calories: 90                           Fat: 3 grams                          Points: 2

Ingredients:

4 large tomatoes – cut into 1-inch pieces

3 small cucumbers – seeded and cut into 1-inch pieces

¼ cup red onion – thinly sliced

1 clove garlic – minced

1 tablespoon high quality extra virgin olive oil

1 tablespoon balsamic vinegar

2 tablespoons fresh basil – thinly sliced

½ teaspoon salt

Pepper to taste

¼ cup crumbled fat free Feta cheese

½ cup croutons

Directions:

  1. In a large mixing bowl, combine tomatoes, cucumbers, red onion, garlic, olive oil, vinegar, basil, salt and pepper.  Toss gently and leave at room temperature for at least 1 hour to marinate.
  2. Drain excess liquids from the salad, cover and refrigerate for about 1 hour.
  3. 5 minutes before serving, add croutons and cheese, toss gently and serve.

 

Posted in Roasted, Salads, Side Dishes

Warm Roasted Potato and Caramelized Onion Salad with Goat Cheese Dressing


Warm Potato and Caramilized Onion Salad

Serves 10

Preheat oven 450o

Prep time: 10 minutes

Cook time: 30 minutes

Estimated Values per Serving

Calories: 210                        Fat: 4  grams                         Points: 3

Ingredients:

4 pounds potatoes – cut into 1-inch pieces

1 teaspoon salt

1 ½ pounds sweet onions – cut into 1/4 –inch thick slices

  1. Line a large baking pan with foil then generously spray with cooking spray.  Add potatoes in a single layer and sprinkle with salt.
  2. Roast potatoes for about 40 minutes until tender and browned, stirring occasionally.  Remove from oven and cool to room temperature.
  3. Heat a large skillet on medium low heat, spray with cooking spray and add onions.  Cover and slow cook for about 20 – 25 minutes, stirring frequently, until onions are soft and caramel colored.
  4. In a large serving bowl, combine potatoes and onions.  Prepare goat cheese dressing (recipe below).

Goat Cheese Dressing Ingredients:

¾ cup fat free sour cream

5 ounces crumbled goat cheese

2 teaspoons prepared horseradish

1 tablespoon low fat real bacon bits

Directions:

  1. In a small bowl, combine all ingredients.
  2. Add pepper to taste.
  3. Pour on potatoes salad and gently toss.
Posted in Salads, Vegetables

Broccoli-Bacon Salad


Broccoli Bacon salad

Serves 8

Prep time: 10minutes

Refrigeration time: 3 hours or overnight

Estimated Values per Serving

Calories: 111                        Fat:  4 grams                         Points: 2

Ingredients:

6 cups small broccoli florets – coarsely chopped

½ cup raisins – coarsely chopped

4 slices turkey bacon – cooked and crumbled

3 scallions – sliced

2/3 cup low calorie mayonnaise

¼ cup honey

Directions:

  1. In a serving bowl, combine broccoli, raisins, bacon and scallions.
  2. In a small mixing bowl, whisk together mayonnaise and honey.
  3. Add mayonnaise mixture to broccoli mixture and toss together. 
  4. Refrigerate for 3 hours or overnight and serve cold.
Posted in Salads, Side Dishes

Corn Salad with Cilantro-Lime Dressing


Corn Salad with Cilantro-Lime Dressing

Serves 6

Prep time: 10 minutes

Refrigeration time: overnight

Estimated Values per Serving

Calories: 80                           Fat: 1 gram                            Points: 1

Ingredients:

3 ears cooked corn

1 tablespoon minced red onion

2 tablespoons minced fresh cilantro

1 tablespoon sugar

2 tablespoons lime juice

1/3 cup low calorie mayonnaise

1 teaspoon Chipotle pepper sauce

½ teaspoon salt

Directions:

  1. Remove corn kernels form corn, place in a bowl and discard the ears.
  2. Add onion to the corn and set aside.
  3. In a small mixing bowl, whisk together cilantro, sugar, lime juice, mayonnaise, pepper sauce and salt. 
  4. Fold dressing mixture with corn and onions and refrigerate overnight.
  5. Serve cold.