tag:blogger.com,1999:blog-5697103328356344982024-02-21T01:56:36.193-08:00Simply Flawless FoodI love to eat really good food. I love to cook really good food. But I also strive to be fit and healthy. These recipes are my way of eating the dishes I love while still treating my body well. Simply Flawless Foods are dishes that are insanely delicious and totally satisfying, but also nutritious, made with whole ingredients, and simple enough for anyone to make. You may have a hard time believing these recipes will keep you looking good, but that's the point!Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-569710332835634498.post-49842805478700643022012-05-14T13:50:00.007-07:002012-05-14T13:56:00.832-07:00Chickpea and Eggplant Tossed Salad with Balsamic-Roasted Red Pepper Dressing<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikklsP-mfRPIcvKvS5wkduN_gRmY-Gmbv3XKtGi6E6yohlazSUzdAFhpI8z6mG2SF1aCDUfDymU706UIajhbmwMBuUtcKr2WnmX9vraVUdN2buYWWQg0BvjOP_sBQo_PSSkdYLwCnATUSu/s1600/salad.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikklsP-mfRPIcvKvS5wkduN_gRmY-Gmbv3XKtGi6E6yohlazSUzdAFhpI8z6mG2SF1aCDUfDymU706UIajhbmwMBuUtcKr2WnmX9vraVUdN2buYWWQg0BvjOP_sBQo_PSSkdYLwCnATUSu/s320/salad.JPG" width="320" /></a></div>
<span style="color: #0b5394; font-size: xx-small;">Summer is basically here, and what better dish for the warm months than a fresh and light salad. Sweet and creamy roasted red pepper, salty feta cheese, protein packed chickpeas, and tons of veggies make this a filling and satisfying salad with layer upon layer of flavor. But the best part is that it's 100% swimsuit season approved!</span><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span><br />
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;">1/2 teaspoon <u>Kosher Salt</u></span><br />
<span style="font-size: xx-small;">1 teaspoon dried <u>Oregano</u></span><br />
<span style="font-size: xx-small;">2 <u>Zucchini</u>, quartered lengt-wise and cut into 1" pieces</span><br />
<span style="font-size: xx-small;">1 medium <u>Eggplant</u>, cut into bite-size chunks</span><br />
<span style="font-size: xx-small;">1 can <u>Chickpeas</u>, drained and rinsed</span><br />
<span style="font-size: xx-small;">1/2 tablespoon <u>Olive Oil</u></span><br />
<span style="font-size: xx-small;">1 cup reduced-fat <u>Feta Cheese</u>, crumbled</span><br />
<span style="font-size: xx-small;">4 cups fresh <u>Baby Spinach Leaves</u></span><br />
<span style="font-size: xx-small;">4 cups chopped <u>Romaine Lettuce</u></span><br />
<span style="font-size: xx-small;"><u><a href="http://simplyflawlessfood.blogspot.com/2012/05/sweet-and-tangy-balsamic-and-roasted.html" target="_blank">Balsamic-Roasted Red Pepper Dressing</a></u></span></div>
<div style="font-family: Verdana, sans-serif;">
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Preheat oven to 425 degrees. On a foil lined sheet pan, toss together salt, oregano, zucchini, eggplant, chickpeas, and olive oil. Bake for 22 to 26 minutes. Let cool. </span><br />
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<span style="color: #0b5394; font-size: xx-small;">Meanwhile, toss spinach and romaine together and divide evenly onto 4 plates (or bowls). Top each serving with 1/4 cup feta, 3 tablespoons dressing, and a quarter of the cooled chickpea mixture. Serve and enjoy.</span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4; <strong>470</strong></span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong> calories</strong> per serving</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-32929496005017584292012-05-14T13:25:00.000-07:002012-05-14T13:54:17.021-07:00Sweet and Tangy Balsamic-Roasted Red Pepper Dressing<span style="color: #0b5394; font-size: xx-small;">I am very picky when it comes to salads. It seems like they are only enjoyable and satisfying when loaded with fattening ingredients, especially when it comes to the dressing. This salad dressing, however, is sweet, tangy, creamy, and rich...but without all the fat. And it's not just tasty on salads. Enjoy this dressing drizzled over chicken, as a dip for kebabs, or as a burger topping (particularly good with melted mozzarella and fresh basil).</span><br />
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span><br />
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;">1/2 cup Non-Fat Plain <u>Greek Yogurt</u></span><br />
<span style="font-size: xx-small;">1/3 cup roughly chopped<u> Roasted Red Bell Pepper</u>, about half of one pepper (if using store bought, make sure fat content is low)</span><br />
<span style="font-size: xx-small;">2 teaspoons <u>Balsamic Vinegar</u></span><br />
<span style="font-size: xx-small;">1/2 teaspoon chopped fresh <u>Garlic</u></span><br />
<span style="font-size: xx-small;"><u>Kosher Salt</u> and <u>Black </u>Pepper, to taste</span></div>
<div style="font-family: Verdana, sans-serif;">
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Blend all ingredients, except salt and pepper, together using a blender, food processor, or imulsion blender. Add salt and pepper gradually, blending and tasting as you go. I use 4 to 5 grinds of black pepper and two liberal pinches of salt. </span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4 <strong>Serving Size:</strong> 3 tablespoons; <strong>2</strong></span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>0 calories</strong> per serving</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-22876429695189119802012-04-06T13:43:00.000-07:002012-05-09T16:13:00.311-07:00Basil Hummus and Roasted Veggie Stuffed Pitas<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho3mlt7tvDPIdRVBsgG2xq4RbUfQelYhTBCed_tJbzclCsKm4WB1dfBwOZJyhww0Ga45FYWlys4UiB4JQuCwSN6_shZ5BNQ0ixymm02TOoJN-EQoagx4uLuVldKSaUqPBPTVKgukz_LqF-/s1600/pitas.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="230" nda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho3mlt7tvDPIdRVBsgG2xq4RbUfQelYhTBCed_tJbzclCsKm4WB1dfBwOZJyhww0Ga45FYWlys4UiB4JQuCwSN6_shZ5BNQ0ixymm02TOoJN-EQoagx4uLuVldKSaUqPBPTVKgukz_LqF-/s320/pitas.JPG" width="320" /></a></div>
<span style="color: #0b5394; font-size: xx-small;">When trying to decide on a healthy meal to cook together, my friend Hannah suggested a dish using homemade hummus and roasted veggies. We decided to try a twist on traditional hummus by making a basil hummus and adding spice to the veggies. The result is a delicious sandwich, perfect for lunch or dinner. This meal is packed with fiber, super filling, surprisingly hearty, and as always, yummy. </span><br />
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span><br />
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;">1 tablespoon <u>Olive Oil</u></span><br />
<span style="font-size: xx-small;">2 1/2 cups chopped <u>Red Bell Pepper</u> (about 2 medium peppers)</span><br />
<span style="font-size: xx-small;">1/2 cup peeled and chopped <u>Yellow Onion</u> (about 1/2 of one onion)</span><br />
<span style="font-size: xx-small;">1 cup peeled and chopped <u>Carrots</u> (2-3 whole carrots)</span><br />
<span style="font-size: xx-small;">3 cups small <u>Broccoli Florets</u></span><br />
<span style="font-size: xx-small;">1/2 teaspoon <u>Kosher Salt</u></span><br />
<span style="font-size: xx-small;">1/2 teaspoon <u>Crushed Red Pepper Flake</u></span><br />
<span style="font-size: xx-small;">1 cup <a href="http://simplyflawlessfood.blogspot.com/2012/04/sweet-basil-hummus-spread.html" target="_blank"><span style="color: black;">Sweet Basil Hummus</span></a> (click for recipe)</span><br />
<span style="font-size: xx-small;">1/2 cup Reduced-Fat <u>Feta Cheese</u>, crumbled</span><br />
<span style="font-size: xx-small;">4 100% Whole Wheat <u>Pita Halves</u> (2 whole pitas, halved)</span><br />
</div>
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Preheat oven to 425 degrees. On a foil lined sheet pan, toss chopped veggies (all should be bite-size and approximately the same size), salt, red pepper flake, and olive oil together and spread into an even layer across pan. Roast veggies for 18 to 20 minutes, turning once mid way through cooking.</span><br />
<span style="color: #0b5394; font-size: xx-small;">Once veggies are slightly cooled, fill each pita pocket with 1/4 cup Basil Hummus, 1 1/2 tablespoons of crumbled feta, and 1/4 of the roasted veggies.</span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4; </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>330 calories</strong> per serving (serving size is one pita half stuffed with hummus, veggies, and cheese)</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-58319267193115052492012-04-06T13:40:00.000-07:002012-04-24T13:07:37.237-07:00Sweet Basil Hummus Spread<span style="color: #0b5394; font-size: xx-small;">I love the combination of chickpeas, lemon, tahini, and garlic. Hummus is a staple in my diet not only because it's delicious, but also because it's versatile, rich, and packed with fiber. Adding fresh basil gives my classic hummus a delicate, sweet flavor and works perfectly with crisp, perfectly roasted veggies.</span><br />
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span><br />
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;">1 can <u>Chickpeas</u>, drained and rinsed (reserve the liquid)</span><br />
<span style="font-size: xx-small;">2 to 4 tablespoons reserved <u>Chickpea Liquid</u> (start with 2, add more if needed)</span><br />
<span style="font-size: xx-small;">2 tablespoons fresh <u>Lemon Juice</u></span><br />
<span style="font-size: xx-small;">2 tablespoons <u>Tahini Paste</u></span><br />
<span style="font-size: xx-small;">1 clove <u>Garlic</u>, peeled and roughly chopped</span><br />
<span style="font-size: xx-small;">1/4 teaspoon <u>Kosher Salt</u></span><br />
<span style="font-size: xx-small;">2 tablespoons finely chopped <u>Fresh Basil</u></span></div>
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
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<span style="color: #0b5394; font-size: xx-small;">Using a food processor or emulsion blender, blend all ingredients together except the basil. Blend to desired consistency, adding reserved chickpea liquid as needed. Once blended add basil and blend until just incorporated.</span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>5; 1/4 cup hummus per serving <strong>14</strong></span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>0 calories</strong> per serving</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-10082641840977461942012-03-30T15:46:00.000-07:002012-04-24T10:08:02.226-07:00White Bean, Spinach, and Tomato Spaghetti with Oregano Roasted Shrimp<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOu59_0QwBvuTs2KNA9eatxmM4Rinr-_ylWca7NBOxZnbcU5HVsKvG5vpFM0Kw_vCJbh1MAnabNGQAQDFuVXumLkmUVMOlaPgAchs37_ezdVvsEDmmkXRSFZJbJ4YnJkkQSoTZT-VCuz8n/s1600/shrimppasta.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" dea="true" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOu59_0QwBvuTs2KNA9eatxmM4Rinr-_ylWca7NBOxZnbcU5HVsKvG5vpFM0Kw_vCJbh1MAnabNGQAQDFuVXumLkmUVMOlaPgAchs37_ezdVvsEDmmkXRSFZJbJ4YnJkkQSoTZT-VCuz8n/s320/shrimppasta.JPG" width="320" /></a></div>
<span style="font-size: xx-small;"><span style="color: #0b5394; font-size: xx-small;">This pasta recipe is fresh, light, and elegant. I think shrimp adds an easy touch of sophistication to any recipe. I made this dish for my best friend to celebrate her new job in NYC. A bottle of champagne and a simple salad made for the perfect meal. This entertaining-friendly dish looks impressive, but it's so hard to mess up that you can enjoy your company as you cook. </span></span><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span><br />
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;">1 tablespoon <u>Olive Oil</u>, divided</span><br />
<span style="font-size: xx-small;">2 pounds <u>Jumbo Shrimp</u>, peeled and de-veined</span><br />
<span style="font-size: xx-small;">1 teaspoon dried <u>Oregano</u></span><br />
<span style="font-size: xx-small;">2 cups<u> Grape Tomatoes</u></span><br />
<span style="font-size: xx-small;">3 cloves <u>Garlic</u>, peeled and finely minced</span><br />
<span style="font-size: xx-small;">2 cups low-sodium <u>Chicken Stock</u></span><br />
<span style="font-size: xx-small;">Juice of one <u>Lemon</u></span><br />
<span style="font-size: xx-small;">Zest of one half <u>Lemon</u></span><br />
<span style="font-size: xx-small;">1 can <u>White Beans</u>, drained and rinsed</span><br />
<span style="font-size: xx-small;">1 bag Fresh <u>Spinach</u></span><br />
<span style="font-size: xx-small;">1/4 cup grated <u>Parmesan Cheese</u></span><br />
<span style="font-size: xx-small;">3/4 teaspoon Kosher <u>Salt</u>, divided</span><br />
<span style="font-size: xx-small;">6 ounces 100% <u>Whole Wheat Spaghetti</u>, cooked according to package instructions to al dente</span></div>
<div style="font-family: Verdana, sans-serif;">
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
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<span style="color: #0b5394; font-size: xx-small;">Preaheat oven to 400 degrees. On a foil lined sheet pan toss Shrimp, 1/4 teaspoon salt, oregano, and 1/2 tablespoon Olive Oil together. Spread shrimp out in an even layer. Bake Shrimp for 6 to 8 minutes, until just pink.</span><br />
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<span style="color: #0b5394; font-size: xx-small;">Meanwhile, heat 1/2 tablespoon olive oil over medium heat in a large pan. Add tomatoes and cook for 5 minutes, stirring occasionally. Add minced garlic to pan, cook for 1 minute. Add chicken stock, lemon juice and zest, white beans, and salt to pan. Bring mixture to a boil over high heat. Continue cooking, stirring occasionally until stock reduces to half, about 8 minutes. Add spinach and continue to cook and toss mixture until spinach is fully wilted. Add parmesan, cooked spaghetti, and shrimp to sauce. Toss and serve. </span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4; </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>350 calories</strong> per serving</span></span></span><br />
<span style="font-size: xx-small;"><strong>Tips: </strong></span><br />
<span style="font-size: xx-small;">Make this dish vegetarian by omitting shrimp and using veggie stock instead of chicken stock.</span><br />
<span style="font-size: xx-small;">You can use frozen shrimp in this dish. Just defrost in fridge no more than 1 day before cooking.</span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-62812959245348955812012-03-21T14:55:00.003-07:002012-04-24T10:12:52.301-07:00Creamy Avocado Chicken Salad<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjft3NZo_U12DVNzNtDgmRciE2XvWm95D_z2mIqdyhmpAHFSw-csqHkOJWh2YY4nYXZtRrBEye9DK5FYkxqrN7hPUh28fE7l8TXtBlQKaVsm14Krn4-AiEfbNpgoFG0N_WBdAIzDwr0S4la/s1600/chickensalad.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img aea="true" border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjft3NZo_U12DVNzNtDgmRciE2XvWm95D_z2mIqdyhmpAHFSw-csqHkOJWh2YY4nYXZtRrBEye9DK5FYkxqrN7hPUh28fE7l8TXtBlQKaVsm14Krn4-AiEfbNpgoFG0N_WBdAIzDwr0S4la/s320/chickensalad.JPG" width="320" /></a></div>
<span style="font-size: xx-small;"><span style="color: #0b5394; font-size: xx-small;">Whenever I go home to St. Louis I make sure to get the low-fat chicken salad from my favorite local lunch cafe. Now that I am no longer a student and my time at home is limited, I thought it was time to come up with my own mayo-free chicken salad recipe, one I wouldn't feel guilty about eating. Tangy fat-free yogurt and creamy avocado create a delicious and mild sauce, similar to the one I love from home. Pair this sauce with freshly roasted chicken, crunchy celery, and spicy green onion and you've got a delicious and healthy version of the luncheon classic. </span></span><br />
<div style="font-family: Verdana, sans-serif;">
<br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div>
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;">1 to 1.25 pounds boneless, skinless <u>Chicken Breasts</u></span><br />
<span style="font-size: xx-small;">1 teaspoon <u>Olive Oil</u></span><br />
<span style="font-size: xx-small;">1/2 teaspoon <u>Kosher Salt</u></span><br />
<span style="font-size: xx-small;">1/2 teaspoon<u> Paprika</u></span><br />
<span style="font-size: xx-small;">1/4 cup mashed <u>Avocado </u>(approximately half of a small avocado)</span><br />
<span style="font-size: xx-small;">1/4 cup non-fat <u>Greek Yogurt</u></span><br />
<span style="font-size: xx-small;">1/2 cup finley chopped <u>Celery</u></span><br />
<span style="font-size: xx-small;">1 tablespoon finely chopped <u>Green Onion</u></span><br />
<span style="font-size: xx-small;"><u>Black Pepper</u> and Additional Salt, to taste</span></div>
<div style="font-family: Verdana, sans-serif;">
<br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<br />
<span style="color: #0b5394; font-size: xx-small;">Preaheat oven to 425 degrees. Place chicken breasts on a sheet pan lined with aluminum foil. Coat with olive oil and sprinkle with 1/2 teaspoon salt and 1/2 teaspoon paprika. Bake chicken breasts for 25 minutes. Once cooked, allow chicken to cool slightly then either shred or dice the chicken into bite-size pieces. Refridgerate until completely cooled then add yogurt, avocado, celery, and green onion. Mix until completely combined. Add salt and black pepper to taste. For best result, refridgerate for an hour before serving. </span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4 </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>approximately a heaping 1/2 cup; <strong>210 calories</strong> per serving</span></span></span><br />
<span style="font-size: xx-small;"><strong>Tips: </strong></span><br />
<span style="font-size: xx-small;">I sometimes like to add banana peppers for a little kick or grapes for some sweetness</span><br />
<span style="font-size: xx-small;">Enjoy this chicken salad on it's own with a side of fruit, in a wrap, or club style on wheat bread with lettuce, tomato and turkey bacon</span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-53394011647278288262012-03-13T14:53:00.003-07:002012-04-24T10:13:48.563-07:00Spicy Chinese Beef and Mushroom Lettuce Wraps<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJrx8ZgeCOFIE0gs3aiSW9aXcMtA5I3HZ1iB9OhcHSukiJN068JH0jKoHqOJBz4nQ5TFLnl5NO7ArE8QmeOHCC9LGKz4GKrn94deEO1ntXzGvl2hlByFiWD6bjzSBclcSrTmhEgRYOBJq6/s1600/lettucewraps.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img aea="true" border="0" height="197" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJrx8ZgeCOFIE0gs3aiSW9aXcMtA5I3HZ1iB9OhcHSukiJN068JH0jKoHqOJBz4nQ5TFLnl5NO7ArE8QmeOHCC9LGKz4GKrn94deEO1ntXzGvl2hlByFiWD6bjzSBclcSrTmhEgRYOBJq6/s320/lettucewraps.JPG" width="320" /></a></div>
<span style="font-size: xx-small;"><span style="color: #0b5394; font-size: xx-small;">Nothing makes a night in front of the TV like greasy Chinese takeout, but it's typically not the best choice when it comes to your health. My Spicy Beef and Mushroom Lettuce Wraps are easy and healthy, but taste simply sinful. Full of vegetables and flavored with ginger, garlic, and soy, you don't have to feel guilty about eating my version of Chinese takeout, and your taste buds won't miss a thing!</span></span><br />
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div>
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<span style="font-size: xx-small;">1 tablespoon <u>Oil</u> (either olive or canola)</span><br />
<span style="font-size: xx-small;">2 medium <u>Carrots</u>, Peeled and diced (about 1 cup)</span><br />
<span style="font-size: xx-small;">1 medium <u>Yellow Onion</u>, diced</span><br />
<span style="font-size: xx-small;">1 pound 96% lean <u>Ground Beef</u></span><br />
<span style="font-size: xx-small;">1 teaspoon <u>Kosher Salt</u></span><br />
<span style="font-size: xx-small;">2 cloves <u>Garlic</u>, minced</span><br />
<span style="font-size: xx-small;">1 tablespoon grated <u>Ginger </u>Root (peel first with a veggie peeler)</span><br />
<span style="font-size: xx-small;">1 medium <u>Red Bell Pepper</u>, cored, seeded, diced (about 1.5 cups)</span><br />
<span style="font-size: xx-small;">10 ounces <u>Baby Bella Mushrooms</u>, diced</span><br />
<span style="font-size: xx-small;">1/4 cup chopped <u>Scallions</u> (plus more for garnish)</span><br />
<span style="font-size: xx-small;">1/4 cup low-sodium <u>Soy Sauce</u></span><br />
<span style="font-size: xx-small;">1 to 2 tablespoons <u>Sriracha Sauce</u> (depending on how spicy you like it)</span><br />
<span style="font-size: xx-small;"><u>Romaine Lettuce</u> Leaves (kept as whole as possible)</span></div>
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
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<span style="color: #0b5394; font-size: xx-small;">Preaheat oil in a large skillet over medium-high heat. Add diced carrots and yellow onion. Cook for 5 minutes, stirring occasionally. Add ground beef to pan, breaking it up as it cooks with a spoon. After 5 minutes add salt, garlic, ginger, bell pepper, mushrooms, scallions, soy sauce, and Sriracha. Cook until veggies are tender and ground beef is cooked through, 5 to 10 more minutes. </span><br />
<span style="color: #0b5394; font-size: xx-small;">Allow mixture to cool slightly. Fill lettuce leaves with beef mixture and garnish with scallions.</span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4 </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>1 1/4 cups beef mixture and 3 lettuce leaves; less than <strong>250 calories</strong> per serving</span></span></span><br />
<span style="font-size: xx-small;"><strong>Tip: </strong>Prep all veggies before beginning cooking process....makes it so much easier.</span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com1tag:blogger.com,1999:blog-569710332835634498.post-44100714804110422092012-03-05T13:52:00.001-08:002012-04-24T10:15:15.082-07:00Baked Caprese Stuffed Zucchini<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO0R7b988VXhYfYZF2y0xj3PNk1dYe5dVEeuRHBgegQUJyFO7RjuggnN0bbOm_d_T2LKIaiDPwm_dvZBDcc0Bg-hnVVy3361r6iDhWcCWc0XN0cRWmOyQT8Yl77xzF1QtntZIPLHTGP4BX/s1600/caprese+after.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO0R7b988VXhYfYZF2y0xj3PNk1dYe5dVEeuRHBgegQUJyFO7RjuggnN0bbOm_d_T2LKIaiDPwm_dvZBDcc0Bg-hnVVy3361r6iDhWcCWc0XN0cRWmOyQT8Yl77xzF1QtntZIPLHTGP4BX/s320/caprese+after.JPG" uda="true" width="320" /></a></div>
<span style="font-size: xx-small;"><span style="color: #0b5394; font-size: xx-small;">My dad recently visited me in NYC, and we had an absolute blast eating our way through the city. One of my favorite dishes was the Caprese Salad from an Upper East Side Italian restaurant. It was the best Caprese Salad I have ever had and inspired me to come up with a unique twist on this simply delcicious first course. I use zucchini "boats" as the bed for a simple tomato-basil salad and then throw them in the oven to develop the fresh flavors even further. The whole dish is then topped with melty mozzarella. Sound good? I promise you will not be disappointed. </span></span><br />
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div>
<div style="font-family: Verdana, sans-serif;">
<span style="font-size: xx-small;">2 large <u>Zucchini</u></span><br />
<span style="font-size: xx-small;">1 1/2 tsp Kosher <u>Salt</u>, divided</span><br />
<span style="font-size: xx-small;">1 1/2 pints <u>Grape Tomatoes</u>, each tomato quartered</span><br />
<span style="font-size: xx-small;">1 cup packed <u>Basil Leaves</u>, finely chopped</span><br />
<span style="font-size: xx-small;">3 tablespoons <u>Balsamic Vinegar</u></span><br />
<span style="font-size: xx-small;">1/4 cup plus 1 tablespoon (4 tablespoons) grated <u>Parmesan Cheese</u></span><br />
<span style="font-size: xx-small;">2 ounces <u>Mozzarella Cheese</u>, grated</span></div>
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
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<span style="color: #0b5394; font-size: xx-small;">Preaheat oven to 400 degrees. </span><br />
<span style="color: #0b5394; font-size: xx-small;">Fill a large pot with water and bring to a rolling boil. Add the whole zucchinis to boiling water and cook for 2 to 3 minutes. Drain immediately and cut each zucchini lengthwise. Using a spoon, carefully scoop out the inside of each zucchini to form a boat shape. Be sure not to scoop to far and pierce the skin. Sprinkle each zucchini boat with 1/8 teaspoon of salt and transfer to a baking sheet.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhrZ-1o5l7MbmJkGxdv6MRlz2ZqOrf5BPFX08Z4py0gL3Gt3OcfodfhIEjDn6RMzptNy-afYNjbnU48C0HqlLHN5AFW4GJR1Xk8RxHj7f_qCIKde_r3x8tF0eriiXaDEgbLAM25nqE4b7v/s1600/caprese+before.JPG" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="235" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhrZ-1o5l7MbmJkGxdv6MRlz2ZqOrf5BPFX08Z4py0gL3Gt3OcfodfhIEjDn6RMzptNy-afYNjbnU48C0HqlLHN5AFW4GJR1Xk8RxHj7f_qCIKde_r3x8tF0eriiXaDEgbLAM25nqE4b7v/s320/caprese+before.JPG" uda="true" width="320" /></a></div>
<span style="color: #0b5394; font-size: xx-small;">In a mixing bowl combine the quartered grape tomatoes, remaining teaspoon of salt, basil, balsamic vinegar, and grated Parmesan. Mix until well combined. Fill each zucchini boat with a quarter of the tomato-basil mixture. place the boats close together. I ball up 2 pieces of aluminum foil and place on either side to be sure the boats don't fall over when baking. Bake for 15 minutes. Remove from oven and top each boat with 1/2 ounce of Mozzarella. Continue baking for 10 to 15 more minutes. Remove from oven and allow to cool slightly before serving.</span> <br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4 </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>1 stuffed and cheese topped zucchini boat; 120 calories per serving</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-33775346437836365882012-02-23T13:36:00.003-08:002012-03-13T14:55:42.699-07:00Creamy White Bean and Roasted Red Pepper Dip<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN_UIwBN0SQ_p-S8UGm6jhnFmaJ1B0DwZSI10fiDixXkS8-N5N4XVf6Fjdmffdm6CfFnOdsti2_NjrUYJcNwBOS5azUrXSN_gjC3SiSOB9mVGmgk7UY4u97jfo_cSdNQ2b1ABkM5zEKO2R/s1600/dip.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239px" lda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjN_UIwBN0SQ_p-S8UGm6jhnFmaJ1B0DwZSI10fiDixXkS8-N5N4XVf6Fjdmffdm6CfFnOdsti2_NjrUYJcNwBOS5azUrXSN_gjC3SiSOB9mVGmgk7UY4u97jfo_cSdNQ2b1ABkM5zEKO2R/s320/dip.JPG" width="320px" /></a></div><span style="font-size: xx-small;"><span style="color: #0b5394; font-size: xx-small;">This wildly flavorful dip is a favorite of mine. I love it as a dip served with chips and crudite, but it is also delicious as a spread on sandwiches or wraps. The cannellini bean base makes it rich in protein and fiber, so it's as healthy as it is delicious. </span></span><br />
<div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">1 <u>Red Bell Pepper</u></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">1 can <u>Cannellini Beans</u>, drained and rinsed</span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">1 small clove <u>Garlic</u>, roughly chopped</span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">2 to 3 tablespoons fresh <u>Lemon Juice</u></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">1 teaspoon <u>Extra Virgin Olive Oil</u></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">1/2 teaspoon <u>Kosher Salt</u></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">2 pinches <u>Cayenne Pepper</u></span></div><span style="font-size: xx-small;"></span><br />
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">To roast the red bell pepper, place pepper on a sheet pan under the broiler. Keep rotating the pepper until all skin is black and charred. The cooking time changes depending on the oven. When the outisde is blackened and blistering, remove from broiler and place in an air-tight container or paper bag and allow to cool (this makes the skin easier to remove, but when I'm low on patience I use tongs to remove the skin right after it comes out of the broiler).</span></div><div style="font-family: Verdana, sans-serif;"></div><div style="font-family: Verdana, sans-serif;"><span style="color: #0b5394; font-size: xx-small;">While the red pepper roasts, add all other ingrdients to the bowl of a food processor (or to a mixing bowl if using an immersion blender). When red pepper is cool, remove skin, seeds, and stem and cut into strips. Add red pepper strips to the other ingredients. Blend until smooth. Refriderate for at least 1 hour prior to serving so that flavors can merry. </span></div><div style="font-family: Verdana, sans-serif;"><span style="color: #0b5394; font-size: xx-small;"></span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>5 </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>approximately 1/4 cup; 100 calories per serving</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-20562420899171954432012-02-15T10:45:00.000-08:002012-02-15T10:47:08.519-08:00Falafel Burgers with Tomato-Cucumber Vinaigrette Slaw<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY2NAWqRnbz9eGIAay8RuR3SdSwywYrpIqzIRienmr8RUkdgJSBM2IQT-SMY2ZdG0HG_atbkF9fJza0yJxfBm665sik5bASA-cKEyP4SrUeSNY_QY4AbBZ-3JHI1C4KxXdwWYbcRkpt78J/s1600/falafel.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY2NAWqRnbz9eGIAay8RuR3SdSwywYrpIqzIRienmr8RUkdgJSBM2IQT-SMY2ZdG0HG_atbkF9fJza0yJxfBm665sik5bASA-cKEyP4SrUeSNY_QY4AbBZ-3JHI1C4KxXdwWYbcRkpt78J/s320/falafel.JPG" width="320" yda="true" /></a></div><span style="color: #0b5394; font-size: x-small;">Falafel is one of my all time favorite foods, but, because it's deep-fried, it's not the most healthy dish in the world. However, eating falafel doesn't have to mean cheating on your healthy lifestyle. My nutritious and lightened-up Falafel Burgers are incredibly flavorful and tasty, especially when paired with my Tomato-Cucumber Vinaigrette Slaw. They are equally delicious served in a more traditional fashion, stuffed in pita bread and topped with tzatziki sauce. The choice is yours!</span><br />
<div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">1 cup <u>Yellow Onion</u>, peeled and roughy chopped </span><br />
<span style="font-size: xx-small;">2 cloves <u>Garlic</u>, minced</span><br />
<span style="font-size: xx-small;">2 cans <u>Chickpeas</u>, drained and rinsed</span><br />
<span style="font-size: xx-small;">2 tablespoons <u>Cumin</u></span><br />
<span style="font-size: xx-small;">1/2 cup chopped fresh <u>Parsley</u></span><br />
<span style="font-size: xx-small;">2 <u>Eggs</u></span><br />
<span style="font-size: xx-small;">1 tablespoon plus 2 teaspoons <u>Olive Oil</u>, divided</span><br />
<span style="font-size: xx-small;">1/2 teaspoon <u>Kosher Salt</u> (plus more to taste)</span><br />
<span style="font-size: xx-small;">Freshly cracked <u>Black Pepper</u>, to taste</span><br />
<span style="font-size: xx-small;">4 cups <u><a href="http://simplyflawlessfood.blogspot.com/2012/02/tomato-cucumber-vinaigrette-slaw.html" target="_blank">Tomato-Cucumber Vinaigrette Slaw</a></u> (click for recipe)</span><br />
<span style="font-size: xx-small;">1/2 cup Reduced-Fat <u>Feta Cheese</u></span></div><div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Preheat 1 teaspoon of Olive Oil in a small skillet over medium heat. Add chopped onion to skillet and cook for 3 minutes, stirring occasionally. Add minced garlic to pan and cook for an additional 1-2 minutes, remove from heat. Combine chickpeas, onion and garlic mixture, cumin, salt, and pepper to a bowl. Using an immersion blender, blend mixture until smooth. You can also use a food processor for this step. Add egg and chopped parsley to chickpea mixture and combine using a fork. Cover mixture and refridgerate for 20 minutes. Form mixture into 8 patties.</span><br />
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<span style="color: #0b5394; font-size: xx-small;">Preheat oven to 400 degrees. Preheat 2 teaspoons Olive Oil in a large skillet over medium heat (or 1 teaspoon if cooking patties in two batches). Add patties to skillet and cook 5 minutes per side. Transfer patties to a cookie sheet lined with parchment or coated in non-stick cooking spray. Bake patties for 10 minutes, flipping once. Serve hot Falafel Burgers with slaw and/or any other desired condiments. </span></div><div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4 </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>2 Falafel Burger patties, 1 cup of slaw, and 1 1/2 tablespoons Feta; 325 calories per serving (just the Falafel is 290 calories per serving)</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com1tag:blogger.com,1999:blog-569710332835634498.post-27927968838790109112012-02-15T10:44:00.000-08:002012-02-16T08:22:44.887-08:00Tomato-Cucumber Vinaigrette Slaw<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqR1ZxHhsjg-KyrSxDIDLA2i0vaGOoPSd_9R-itAbBTg7GJf4TN0Gt8x2J2N2-qi03f-aNsKH0Ch4r1Tgg5F6Y3cyT9FqBWhm7Z1WvveZJBQcud71NLaa1STlC0GPSWwzht_xrXP8NRdbx/s1600/Slaw.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqR1ZxHhsjg-KyrSxDIDLA2i0vaGOoPSd_9R-itAbBTg7GJf4TN0Gt8x2J2N2-qi03f-aNsKH0Ch4r1Tgg5F6Y3cyT9FqBWhm7Z1WvveZJBQcud71NLaa1STlC0GPSWwzht_xrXP8NRdbx/s320/Slaw.JPG" width="320px" yda="true" /></a></div><span style="color: #0b5394; font-size: x-small;">This is the perfect slaw recipe because it's simple, delicious, versatile, and full of vitamins, fiber, and calcium. Serve it as a simple side, on top of burgers and sandwiches, or mix in protein like beans or chicken for a quick lunch. </span><br />
<div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;">1 10-ounce package <u>Shredded Cabbage</u></span><br />
<span style="font-size: xx-small;">1 cup diced <u>English Cucumber</u></span><br />
<span style="font-size: xx-small;">1 cup halved <u>Grape Tomatoes</u></span><br />
<span style="font-size: xx-small;">1/4 cup <u>Red Wine Vinegar</u></span><br />
<span style="font-size: xx-small;">1 tablespoon <u>Olive Oil</u></span><br />
<span style="font-size: xx-small;">1 tablespoon <u>Honey</u></span><br />
<span style="font-size: xx-small;">1 teaspoon Kosher <u>Salt</u></span><br />
<span style="font-size: xx-small;"><u>Black Pepper</u>, to taste</span></div><div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Add all ingredients to a mixing bowl and toss until well combined. Cover and refridgerate for at least 20 minutes before serving, but even better the day after. </span></div><div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4 </span></span></span><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>approximately 1 cup; 80 calories per serving</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-37408860820115051282012-02-07T11:17:00.000-08:002012-02-07T13:06:39.441-08:00Rosemary-Balsamic Mushroom and Swiss Turkey Burgers<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2-XwCAUev1Gt2C3RZpb8zpWte8KmscNWoaf2Emq_m4pFkkgl_nz9DUUHHiYKjM1AYhqekXFHXvZEXnDSXFtntS_i4v-dbm7ddUbHEPv8v4ZbBZijIFtCYW0mXimEWfbfXvhIswhXFwT_h/s1600/Turkey+Burgers.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="238px" sda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2-XwCAUev1Gt2C3RZpb8zpWte8KmscNWoaf2Emq_m4pFkkgl_nz9DUUHHiYKjM1AYhqekXFHXvZEXnDSXFtntS_i4v-dbm7ddUbHEPv8v4ZbBZijIFtCYW0mXimEWfbfXvhIswhXFwT_h/s320/Turkey+Burgers.JPG" width="320px" /></a></div><span style="color: #0b5394; font-size: x-small;">A friend asked me if I had a secret to keeping turkey burgers moist. Making burgers with turkey breast is a healthy alternative to more fattening cuts of meat, but it's easy for the burgers to turn out dry and flavorless. My Rosemary-Balsamic Mushroom and Swiss Turkey Burgers are succulent and juicy because I add grated onion and sauteed red bell pepper to the burger mixture, and the mushroom topping adds an extra boost of flavor. These burgers look like an indulgent treat, but in reality they are lean and nutritious, so you can eat-up without the guilt.</span><br />
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<div style="font-family: Verdana, sans-serif;"><span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div><div style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1/2 teaspoon Extra Virgin <u>Olive Oil</u>, divided</span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 to 1 1/4 </span></span><span style="font-size: xx-small;">pounds Ground <u>Turkey Breast</u></span><br />
<span style="font-size: xx-small;">1/2 cup <u>Red Bell Pepper</u>, finely diced (approx. half of a small pepper)</span><br />
<span style="font-size: xx-small;">1 clove <u>Garlic</u>, peeled and finely minced</span><br />
<span style="font-size: xx-small;">1 tablespoon grated <u>Yellow Onion</u></span><br />
<span style="font-size: xx-small;">2 tablespoons grated Parmesan Cheese</span><br />
<span style="font-size: xx-small;">10 ounces <u>Baby Bella Mushrooms</u>, sliced</span><br />
<span style="font-size: xx-small;">1/4 cup low-sodium <u>Chicken Broth</u></span><br />
<span style="font-size: xx-small;">1 1/2 tablespoon <u>Balsamic Vinegar</u></span><br />
<span style="font-size: xx-small;">1/2 teaspoon dried <u>Rosemary</u></span><br />
<span style="font-size: xx-small;">1 teaspoon Kosher <u>Salt</u>, divided</span><br />
<span style="font-size: xx-small;">4 slices <u>Swiss Cheese</u> (I prefer reduced-fat)</span><br />
<span style="font-size: xx-small;">2 whole wheat<u> English Muffins</u>, split and toasted (or any other type of bun)</span></div><div style="font-family: Verdana, sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Preheat a small skillet and 1/2 teaspoon olive oil over medium heat. Add diced red pepper. After 2 minutes, add garlic. Continue to cook for 2 minutes, stirring often, then remove from heat.</span><br />
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<span style="color: #0b5394; font-size: xx-small;">Preheat a large skillet and 1 teaspoon olive oil over medium-high heat. In a mixing bowl, add turkey, 1/2 teaspoon salt, parmesan cheese, red pepper/garlic mixture, and grated onion (making sure that the juice from the grated onion is added as well). Mix well to combine. Form the turkey mixture into 4 evenly sized patties. Place patties in skillet and cook for 4 minutes. Flip patties and continue cooking for 5 additional minutes. During the last 2 minutes, add cheese and cover skillet with lid.</span><br />
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<span style="color: #0b5394; font-size: xx-small;">While burgers cook, preheat a small skillet over medium heat. Add sliced mushrooms, chicken stock, and rosemary. When the liquid is reduced by half (after about 6 minutes) add 1/2 teaspoon of salt and balsamic vinegar. Cook for an additional 1 to 2 minutes until mushroom mixture is slightly saucy, but not too runny. </span><br />
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<span style="color: #0b5394; font-size: xx-small;">Top each english muffin half with 1 patty and 1/4 of the mushroom mixture. Enjoy!</span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4; 330 calories per serving </span></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>1 burger, 1/4 of the mushrooms, 1 slice reduced-fat cheese, 1/2 english muffin </span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-37874625351125782552012-02-02T09:58:00.000-08:002012-04-24T10:15:54.322-07:00Vegetable-Chickpea Curry Stew<div class="separator" style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYiehJpmyjmYEQ6soxmMJl-t98uKp5jOW3DifUeCLx7VOnjfiLDHYXdbOgNU0124f7i6hkqfvJONYuOyYVI5iAxqqLSQATMOkfWvxKjhcx2_mWExgKWIOQGaVX_Ivk5aLuMHFOac3a1nOD/s1600/curry+3.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="239" sda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYiehJpmyjmYEQ6soxmMJl-t98uKp5jOW3DifUeCLx7VOnjfiLDHYXdbOgNU0124f7i6hkqfvJONYuOyYVI5iAxqqLSQATMOkfWvxKjhcx2_mWExgKWIOQGaVX_Ivk5aLuMHFOac3a1nOD/s320/curry+3.JPG" width="320" /></a></div>
<span style="color: #0b5394; font-size: x-small;">I absolutely love curry. There is just something so comforting about the deep and warm flavors. My Vegetable-Chickpea Curry Stew is super simple and delicious. I serve this rich stew with fiber-packed whole wheat couscous and top it all off with chewy, sweet dried apricots, a sprinkling of crunchy almonds, and a squeeze of lime. All of the flavors and textures come together perfectly to create one of my all time favorite Indian-inspired dishes.</span><br />
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<strong><span style="font-size: x-small;">Ingredients:</span></strong><br />
<div style="font-family: Verdana, sans-serif;">
<span style="font-family: Verdana, sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1/2 tablespoon Extra Virgin <u>Olive Oil</u></span></span><br />
<span style="font-size: xx-small;">1 medium <u>Yellow Squash</u>, cut into 1/2" to 1" pieces, about 1 to 1 1/4 cups chopped</span><br />
<span style="font-size: xx-small;">1 medium <u>Yellow Onion</u>, outer layer removed</span><br />
<span style="font-size: xx-small;">2 medium <u>Carrots</u>, peeled</span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-size: xx-small;">2 1/4 teaspoons <u>Kosher Salt</u>, divided</span></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-size: xx-small;">3 cloves <u>Garlic</u>, peeled and finely minced (approx. 1 tablespoon)</span></div>
<span style="font-size: xx-small;">3" piece of <u>Ginger</u>, peeled with a veggie peeler and finely minced</span><br />
<span style="font-size: xx-small;">2 14-ounce cans of <u>Chickpeas</u> (aka Garbonzo Beans)</span><br />
<span style="font-size: xx-small;">1 teaspoon <u>Ground </u><u>Cumin</u></span><br />
<span style="font-size: xx-small;">1 tablespoon plus 1 teaspoon <u>Curry Powder</u></span><br />
<span style="font-size: xx-small;">2 cups low-sodium <u>Broth or Stock </u>(either Chicken or Vegetable)</span><br />
<span style="font-size: xx-small;">2 tablespoons Sliced <u>Almonds</u></span><br />
<span style="font-size: xx-small;">12 D<u>ried Apricots</u>, chopped into small pieces</span><br />
<span style="font-size: xx-small;">1 <u>Lime</u>, quartered</span><br />
<span style="font-size: xx-small;">2/3 cup dry <u>Whole Wheat Couscous</u></span></div>
<div style="font-family: Verdana, sans-serif;">
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<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid5n4nsoOnEdFepAED4oPZHzVAoKIMPHtQMzCKrDDNjskbZMCTsBW14B5Y9542Yo9fEQBrRZMtLS-doU1yUPOjQvN7oxymRBz7o6eZKDUSzz9YoWYzTKopgdZZTDwD6TkciXjQ-uCpQW4G/s1600/curry+2.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="191" sda="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid5n4nsoOnEdFepAED4oPZHzVAoKIMPHtQMzCKrDDNjskbZMCTsBW14B5Y9542Yo9fEQBrRZMtLS-doU1yUPOjQvN7oxymRBz7o6eZKDUSzz9YoWYzTKopgdZZTDwD6TkciXjQ-uCpQW4G/s200/curry+2.JPG" width="200" /></a><span style="color: #0b5394; font-size: xx-small;">Prep yellow squash, onion, and carrots. Chop the onion and yellow squash into 1/2 to 1" pieces (comes to 1 to 1 1/4 cups of each). Using a vegetable peeler, make long ribbons of carrot as if peeling until only the top of the carrot is left (comes to about 1 cup of tightly packed ribbons). The bright orange ribbons will look pretty running through the stew, but you can also finely dice. Heat olive oil in a large skiller over medium heat. Add squash, onion, carrot and 1 teaspoon of salt. After 4 minutes (stirring occasionally) add garlic and ginger. After 5 minutes (stirring occasionally), add chickpeas, cumin, curry powder, stock, and an additional teaspoon of salt. Bring mixture to boil uncovered and continue boiling until reduced to 1/3 of the liquid is left, approximately 10 minutes after boiling starts. </span></div>
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<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="color: #0b5394; font-size: xx-small;">While stew is cooking, prepare 2/3 cup coucous according to package, using the remaining 1/4 teaspoon salt and no butter (makes approximately 2 cups). </span></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
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<span style="color: #0b5394; font-size: xx-small;">Serve stew in a bowl, topped with couscous, dried apricots, almonds, and lime wedges for squeezing on top. </span></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none; font-family: Verdana, sans-serif;">
<br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4; <strong>Calories per Serving:</strong> 460</span></span></span></div>
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;">
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>1 1/4 cups of stew, 1/2 cup couscous, 3 dried apricots (chopped), 1/2 tablespoon of sliced almonds, and 1/4 of the lime (juiced)</span></span></span></div>
</div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-55873446447879832852012-01-27T09:09:00.000-08:002012-01-27T09:40:02.122-08:00Fennel and Parmesan Meatballs<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyJviwRGYxAWQKYiWZ1WnNNRAwGGnEgfNpV9mE3wx7okqYrA-QrbpRJfixJSGgq30S4lSb7yPHWuynWb-YdODeQrTeexX-7eZLXvtHJw13RkxR68PdQZblJzNdcZzRG3P9qENv-TlaQQaK/s1600/MB.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gda="true" height="239px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyJviwRGYxAWQKYiWZ1WnNNRAwGGnEgfNpV9mE3wx7okqYrA-QrbpRJfixJSGgq30S4lSb7yPHWuynWb-YdODeQrTeexX-7eZLXvtHJw13RkxR68PdQZblJzNdcZzRG3P9qENv-TlaQQaK/s320/MB.JPG" width="320px" /></a></div><span style="color: #0b5394; font-size: x-small;">Whether on pasta or on a toasty sub, the combination of meatballs and tomato sauce is one of my absolute favorites. My Fennel and Parmesan Meatball recipe can only be described as a knockout. The fennel seed adds a touch of sweetness that compliments the salty bite of the Parmesan perfectly. I brown the meatballs on the stove top first then they finish cooking in the sauce, making them moist and adding even more flavorful. For best results, be sure to use my <a href="http://simplyflawlessfood.blogspot.com/2012/01/tomato-basil-sauce-with-leeks-and.html" target="_blank">Tomato Basil Sauce with Leeks and Mushrooms</a>.</span><br />
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<div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;">1 1/2 pounds 96% lean Ground Beef</span><br />
<span style="font-size: xx-small;">1 1/2 teasoons Kosher Salt</span><br />
<span style="font-size: xx-small;">2 tablespoons Fennel Seed</span><br />
<span style="font-size: xx-small;">1/4 cup freshly grated Parmesan Cheese</span><br />
<span style="font-size: xx-small;">1 egg plus 1 egg white</span><br />
<span style="font-size: xx-small;">6 Whole Wheat Melba Toast Crackers, crushed</span><br />
<span style="font-size: xx-small;">1 teaspoon Dried Oregano</span><br />
<span style="font-size: xx-small;">2 teaspoons Extra Virgin Olive Oil</span><br />
<span style="font-size: xx-small;">4 cups <a href="http://simplyflawlessfood.blogspot.com/2012/01/tomato-basil-sauce-with-leeks-and.html" target="_blank">Tomato Basil Sauce with Leeks and Mushrooms</a> (or any good quality tomato basil sauce)</span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Preheat a large skillet and the olive oil over medium heat. In a medium size mixing bowl combine the ground beef, salt, fennel, Parmesan, egg, crushed crackers, and oregano. Mix with hands until well combined (be sure not to over mix to avoid drying out the meat). Score the meat mixture into 4 equal sections then divide each of the 4 sections into 3 meatballs (12 meatballs total). Place meatballs into heated oil and brown the meatballs by gently turning them every few minutes, about 12 minutes total. Add tomato basil sauce to the meatballs, turn heat to high, and cover. As soon as the sauce begins to boil reduce to low heat and simmer for 20 more minutes or until meatballs are cooked through. Serve with pasta, on a whole wheat roll, or simply solo. </span><br />
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<span style="color: #0b5394; font-size: xx-small;">Note: if you are making a homemade sauce with the meatballs, remove meatballs from pan after browning, make sauce with pan drippings, and add meatballs back in once sauce is ready to simmer to finish cooking.</span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4</span></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>3 meatballs plus 1 cup of sauce; 400 calories per serving (around 94 calories per meatball)</span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-61210377010588209402012-01-24T09:26:00.000-08:002012-01-26T08:55:04.723-08:00Hearty Turkey and Lentil Soup<span style="color: #0b5394; font-size: x-small;">I first made this soup on a cold, snowy night for a girls-night-in dinner party. My girlfriends loved it and couldn't believe how healthy, filling, and delicious it was. It has quickly become my favorite soup to make because it's incredibly tasty, full of veggies, low in fat, and high in both protein and fiber. Try it just once and you'll be hooked. </span><br />
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<div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-family: Verdana, sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 tablespoon Extra Virgin <u>Olive Oil</u></span></span><br />
<span style="font-family: Verdana, sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 </span></span><span style="font-size: xx-small;">pound Ground <u>Turkey Breast</u></span><br />
<span style="font-size: xx-small;">1 medium <u>Yellow Onion</u>, peeled and chopped</span><br />
<span style="font-size: xx-small;">1/4 teaspoon <u>Crushed Red Pepper Flake</u> (optional, but highly recommended)</span><br />
<span style="font-size: xx-small;">3 cloves <u>Garlic</u>, peeled and finly diced</span><br />
<span style="font-size: xx-small;">8 cups low-sodium <u>Chicken Stock</u></span><br />
<span style="font-size: xx-small;">1 medium <u>Zucchini</u>, cut into big-bite size chunks</span><br />
<span style="font-size: xx-small;">1 medium <u>Red Bell Pepper</u>, stem, seeds, ribs removed, cut into bite size chunks</span><br />
<span style="font-size: xx-small;">1 cup dried <u>Lentils</u></span><br />
<span style="font-size: xx-small;">1 cup frozen <u>Corn Kernals</u> (fresh works too)</span><br />
<span style="font-size: xx-small;">1 cup frozen <u>Greenbeans</u> (fresh works too)</span><br />
<span style="font-size: xx-small;">1 14oz can <u>Diced Tomatoes</u> (choose a "no-salt added" variety)</span><br />
<span style="font-size: xx-small;">1/2 cup packed Fresh <u>Basil</u>, roughly chopped</span><br />
<span style="font-size: xx-small;">1 tablespoon plus 1 teaspoon Kosher <u>Salt</u>, divided</span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Directions:</strong><span style="color: #0b5394;"> </span></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Heat olive oil in a large pot over medium-high heat. Add the onions and ground turkey breast, breaking up the meat and stirring occasionally as it cooks. After 5 minutes, add the garlic, red pepper flake, and 1 teaspoon of salt. Continue cooking until the turkey is cooked through. Add the chicken stock, zucchini, red bell pepper, and lentils to the pot. Cover with lid and bring to boil. Reduce heat and simmer for 5 minutes. Add frozen corn, frozen green beans, tomatoes, basil, and remaining tablespoon of salt. Continue simmering, covered, for at least 15 minutes or until lentils are fully cooked. Season with additional salt and pepper if needed. Once lentils are cooked the soup is ready to enjoy.</span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>6 </span></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Serving Size: </strong>2 cups, 290 calories per serving</span></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; color: #073763; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><span style="color: black;"><strong>Tips and Hints: </strong>top soup with whole wheat Melba Toasts, parmesan cheese, and a sprinkling of basil or serve with whole wheat baguette on the side</span></span></span></span></div><div style="font-family: Verdana,sans-serif;"></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-15041409451292080282012-01-23T10:14:00.000-08:002012-01-26T08:45:44.007-08:00Crispy Cauliflower Cakes with Thyme<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2utr_IwiymIbq1p8oOGc1oIYOpy8YVnEFYbliUaJEgf7eQTLq4yFzv_NqJ0mOJnqCqdDjdedAhQzqDsNcHTO09pjUPmFeddNfv2GU9WFjL3lAmoCfn1C04zB0w9hOSB2wQWKUQ9r4pKRk/s1600/cauliflower+cake.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="149px" nfa="true" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2utr_IwiymIbq1p8oOGc1oIYOpy8YVnEFYbliUaJEgf7eQTLq4yFzv_NqJ0mOJnqCqdDjdedAhQzqDsNcHTO09pjUPmFeddNfv2GU9WFjL3lAmoCfn1C04zB0w9hOSB2wQWKUQ9r4pKRk/s200/cauliflower+cake.JPG" width="200px" /></a></div><span style="color: #0b5394; font-size: x-small;">Crispy Cauliflower Cakes are surprisingly simple, yet super impressive, adding a touch of gourmet to any meal. Top these flavorful (basically fat-free!) cakes with lemony shrimp or a sunny-side-up egg and a sprinkle of fresh Parmesan. My friends went crazy for these when I served them along side my <a href="http://simplyflawlessfood.blogspot.com/2012/01/hearty-turkey-and-lentil-soup.html" target="_blank">Turkey and Lentil Soup</a>. You may want to double the recipe because they'll go fast...I guarantee it.</span><br />
<div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><b>Ingredients:</b></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-family: Verdana,sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 head of <u>Cauliflower</u></span></span><br />
<span style="font-size: xx-small;">2 cups <u>Chicken Stock</u></span><br />
<span style="font-size: xx-small;">1 tablespoon fresh <u>Thyme</u> Leaves, removed from sprig</span><br />
<span style="font-size: xx-small;">1 <u>Egg</u></span><br />
<span style="font-size: xx-small;">1 teaspoon <u>Kosher Salt</u></span><br />
<span style="font-size: xx-small;">Freshly Ground <u>Black Pepper</u>, to taste</span><br />
<span style="font-size: xx-small;">Fat-Free <u>Greek Yogurt</u></span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><b>Directions:</b><span style="color: #0b5394;"> </span></span></span><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><span style="color: #0b5394;">Remove the leaves and center stem of the head of cauliflower, then cut cauliflower into small florettes (bite-size, but not so small that they'll fall through the holes of the collander). Place florettes into a medium-size sauce pan. Add chicken stock to cauliflower, cover with lid, and turn heat to high. When the stock begins to boil, reduce heat to low and simmer for 10 minutes. Drain Cauliflower in a colander until completely dry and return to pan (reserve a couple tablespoons of the stock before draining). Add chopped thyme, salt, ground pepper to taste, and 1 tablespoon of reserved chicken stock. Using an immersion blender, blend cauliflower mixture until smooth. You can also use a food processor, blender, or a Magic Bullet to blend the mixure (be sure to not over blend, you want the mixture to have some body). Add the egg to the mixture and mix in with a fork. </span></span></span><br />
<div style="border-bottom: medium none; border-left: medium none; border-right: medium none; border-top: medium none;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9O2Uaor2-wc1n3n6Fhn_stLY-pedoXZTHlawcx73jdHOIup2EmyaauGWn8XPoHRA4Sz_DBymeDzirNSNL0ka8624De7oNHj7AC6Knt628J3fpwhXM5NgJvkp-FaRjrUkBe8_EIuRtZg_r/s1600/cauliflower+cake.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div><span style="color: #0b5394; font-size: xx-small;">Preheat a large skillet to medium heat (preferably a non-stick skillet). When heated, spray pan with cooking spray. Spoon the mixture into the pan to make six evenly sized cakes (about 2/3 cup per cake). Cook for 4 to 5 minutes. Gently flip the cakes and cook for an additional 4 to 5 minutes. You may want to cook the cakes in two batches. Garnish cakes with a dollop of greek yogurt and a sprinkling of fresh thyme. </span><br />
<br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>6 </span></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><b>Serving Size:</b> 1 cake, about 40 calories per cake</span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: #073763; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><span style="color: black;"><b>Tips and Hints: </b></span></span></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; color: #073763; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><span style="color: black;">To remove fresh thyme leaves from sprig, grasp the top of the sprig with one hand, then use other hand to gently pull down the length of the sprig in the opposite direction of the leaves' growth.</span></span></span></span><br />
<span style="font-size: xx-small;">These cakes are very delicate so be gentle when handling.</span><br />
<span style="font-size: xx-small;">If you don't have a non-stick skillet, use a half tablespoon of olive oil brushed on the surface of the skillet before cooking cakes (adds about 15 calories and a little "good" fat to each cake).</span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-71256492573800264312012-01-17T09:35:00.000-08:002012-02-07T13:08:49.659-08:00Tomato Basil Sauce with Leeks and Mushrooms<div style="font-family: Verdana,sans-serif;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaf2G518uT-rG5k2NbngZ2yOA48iFIEXEgIyWi8xcxzOyTAEX1jIMoQ3MmQK8Bc6nHeb89KgD0H29J5-sHJ8ghZOgAljKQ7jZPm_HAV4LEV39E4-KQsETvKx7nFnw9whi8OLduWaS1agEQ/s1600/red+sauce+2.JPG" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" gda="true" height="239px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaf2G518uT-rG5k2NbngZ2yOA48iFIEXEgIyWi8xcxzOyTAEX1jIMoQ3MmQK8Bc6nHeb89KgD0H29J5-sHJ8ghZOgAljKQ7jZPm_HAV4LEV39E4-KQsETvKx7nFnw9whi8OLduWaS1agEQ/s320/red+sauce+2.JPG" width="320px" /></a></div><span style="font-size: xx-small;"><span style="color: #0b5394; font-size: xx-small;">Everyone must have a delicious and healthy homemade tomato sauce recipe in their repertoire. For me, this is the perfect one. It's unbelievably flavorful, low in fat and calories, simple, and versatile. The leek and mushroom combination is an incredible addition to the traditional flavors giving this sauce a subtly unique flavor. You can use this sauce on anything from pasta and spaghetti squash to chicken parmesan and lasagna so it's a good idea to always have a batch stashed in your fridge or freezer.</span></span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><strong>Ingredients:</strong></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-family: Verdana, sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 tablespoon Extra Virgin <u>Olive Oil</u></span></span><br />
<span style="font-size: xx-small;">2 medium <u>Leeks</u></span><br />
<span style="font-size: xx-small;">5 ounces sliced <u>Baby Bella Mushrooms</u></span><br />
<span style="font-size: xx-small;">3 cloves <u>Garlic</u>, minced</span><br />
<span style="font-size: xx-small;">1 teaspoon Kosher <u>Salt</u></span><br />
<span style="font-size: xx-small;">1/4 teaspoon <u>Crushed Red Pepper Flake</u> (optional)</span><br />
<span style="font-size: xx-small;">2 14-ounce cans <u>Diced Tomatoes</u> (no salt added variety)</span><br />
<span style="font-size: xx-small;">1 tablespoon Fresh <u>Thyme</u> Leaves (approx. 2 sprigs)</span><br />
<span style="font-size: xx-small;">1 cup packed <u>Basil</u> Leaves</span><br />
<span style="font-size: xx-small;">1/4 teaspoon Dried <u>Oregano</u></span><br />
<span style="font-size: xx-small;">2 teaspoons <u>Sugar</u> (preferably sugar in the raw)</span><br />
<span style="font-size: xx-small;">Freshly Ground <u>Pepper</u>, to taste</span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><b style="color: black;">Directions:</b></span></span><br />
<span style="color: #0b5394; font-size: xx-small;">Heat olive oil over medium heat in a large skillet, preferably non-stick. Peal away the top layer of leaves and trim the very top of each leeks to remove the tough ends. Slice leeks lengthwise in 1/4 to 1/2 inch disks (should yeild about 1 1/2 cups sliced). Add leeks to the heated oil and cook, stirring occasionally, for about 4 minutes. Add the sliced mushrooms and cook for another 5 minutes. Add salt, red pepper flake, and garlic to pan. Cook, stirring frequently, for 1 minute. Add all remaining ingredients to the leeks and mushrooms. Simmer sauce over medium-low heat for 15 minutes, uncovered. Cover skillet with lid and continue simmering for about 20 minutes.</span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;"><strong>Servings: </strong>4 <strong>Serving Size:</strong> 1 cup, 120 calories per serving </span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: #073763; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><span style="color: black;"><strong>Suggestions: </strong></span></span></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; color: #073763; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><span style="color: black;">**Use this sauce in any recipe that calls for marinara or tomato sauce</span></span></span></span><br />
<span style="font-size: xx-small;">**For a simple and healthy pasta dish, combine 1 1/2 cup cooked 100% Whole Wheat Pasta, 1 cubed and roasted eggplant, and 2 cups of sauce. Serves 2; 325 calories per serving</span><br />
<span style="font-size: xx-small;">**The picture shown also features my <a href="http://simplyflawlessfood.blogspot.com/2012/01/fennel-and-parmesan-meatballs.html" target="_blank">Fennel and Parmesan Meatballs</a>!</span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-78699448275558465232011-12-19T10:41:00.000-08:002012-01-24T09:08:44.642-08:00Honey Roasted Sweet Potatoes<div style="font-family: Verdana,sans-serif;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT00Lt9QZb0HNyEH_PK7nVDiFwHe6HWWmM39ExWTKyzXVdSiTd-uL__V4eG9cHWXtlVfuCKKgCQc8G1MVgMljiAJ4BVaRi_mU-9eqWSwi5WIFe0Z9B4EdhNJpLjMi4UIAmzzSrO9oe480Y/s1600/photo-3.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiT00Lt9QZb0HNyEH_PK7nVDiFwHe6HWWmM39ExWTKyzXVdSiTd-uL__V4eG9cHWXtlVfuCKKgCQc8G1MVgMljiAJ4BVaRi_mU-9eqWSwi5WIFe0Z9B4EdhNJpLjMi4UIAmzzSrO9oe480Y/s320/photo-3.jpg" width="238px" /></a></div><span style="font-size: xx-small;"><span style="color: #0b5394; font-size: xx-small;">These nutrient rich, crispy potatoes are the perfect side dish in any meal. They are particulary delicious with my Gyro Style Burgers because they taste delicious dipped in the tzatziki sauce. I also like to top them with poached or over-easy eggs for a tasty breakfast.</span></span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><b>Ingredients:</b></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-family: Verdana,sans-serif; font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">3 medium <u>Sweet Potatoes</u> (cleaned with a damp paper towel)</span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="font-size: xx-small;">1 small <u>Yellow Onion</u> (peeled)</span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"></span><span style="font-size: xx-small;"><span style="font-size: xx-small;">1 tablespoon <u>Honey</u></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">2 teaspoons <u>Extra Virgin Olive Oil</u></span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">1/2 Teaspoon <u>Kosher Salt</u></span></span></span></div><div style="font-family: Verdana,sans-serif;"><br />
<br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><b style="color: black;"> Directions:</b></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: #0b5394; font-size: xx-small;">Preheat oven to 400 degrees. Chop the sweet potatoes into 2 inch chunks by cutting each twice length-wise and 4 to 5 times width-wise. Add to medium sized mixing bowl. Chop the onion into smiliar sized and add to bowl. Add salt, honey, and olive oil to potato and onion mixture and mix well with hands. Spread mixture onto baking sheet in one layer. Bake for 35 to 40 minutes, tossing once during baking.</span></span></span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;">Servings: 4, around 165 calories per serving</span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: #073763; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><span style="color: black;">Additional Suggestions: try using different types of potatoes, and instead of honey add fresh herbs or spices in order to change up the flavors and feel of the dish.</span></span></span></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-8805429522995438892011-12-19T09:53:00.000-08:002012-01-26T17:21:00.876-08:00Gyro Style Lamb and Beef Burgers<span style="font-size: xx-small;"><span style="color: #0b5394; font-family: Verdana,sans-serif; font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This burger recipe is one of my all time favorites because it's a total crowd pleaser. I call them Gyro Burgers because they are packed with spinach and feta and topped with my simple tzatziki sauce. A little grated onion keeps them super moist and the mixture of lamb and beef makes them rich and hearty. This is a great dish for a casual Saturday night dinner with friends or for a simple weeknight supper.</span></span></span><br />
<br />
<div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="font-size: xx-small;"><b><span style="color: black;">Ingredients:</span></b><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1/2 lb <u>Ground Lamb</u></span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="font-size: xx-small;">1/2 lb <u>Ground Beef</u> (96% lean)</span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="font-size: xx-small;">3/4 cup reduced fat <u>Feta Cheese</u></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">2 cups frozen <u>Spinach</u>, microwaved for 2 minutes (cooks down to one cup)</span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">2 tablespoons <u>Grated Onion</u></span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">1/2 Teaspoon <u>Kosher Salt</u></span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">4 100% whole wheat <u>Sandwich Thins</u></span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">1 cup <a href="http://simplyflawlessfood.blogspot.com/2011/11/eat-well-tzatziki-dressing-cucumber.html" target="_blank">Tzatziki Sauce</a></span></span></span></div><div style="font-family: Verdana,sans-serif;"></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="font-size: xx-small;"><b style="color: black;">Directions:</b></span></span><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: #0b5394; font-size: xx-small;">Preheat a large non-stick pan over medium-high heat. Add all ingredients to a medium size mixing bowl. Mix with hands until all ingredients are well incorporated (don't over mix because the meat will become tough and dry). Divide the mixture into four evenly sized balls and form each into a patty. Place patties in pan and cook 4-5 minutes per side. Remove from pan and place each patty on to the bottom half of sandwich thin. Top with <a href="http://simplyflawlessfood.blogspot.com/2011/11/eat-well-tzatziki-dressing-cucumber.html" target="_blank">tzatziki sauce</a> and top half of sandwich thin. </span></span></span></div><div style="font-family: Verdana,sans-serif;"></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: xx-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="color: black; font-size: xx-small;">Servings: 4, around 300 calories per serving (1 serving is 1 patty, 1 sandwich thin, and a quarter cup tzatziki sauce)</span></span></span></div><div style="font-family: Verdana,sans-serif;"></div><div style="font-family: Verdana,sans-serif;"></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-18518475119705161152011-11-22T09:36:00.000-08:002012-01-17T15:39:08.824-08:00Tzatziki Dressing (Cucumber Yogurt Sauce)<span id="internal-source-marker_0.23810511319034755" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="color: #0b5394; font-family: Verdana,sans-serif; font-size: x-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This Greek style sauce is a flavorful blend of Greek yogurt, cucumber, lemon, and garlic. It is a very versatile recipe that can be used as a salad dressing, a dip for veggies and pita chips, or as a sauce perfect for dipping chicken, lamb or beef. Tzatziki sauce is the star in many of my favorite recipes. I use it as a sauce on my gyro burgers, as a dressing on my Greek salad with roasted eggplant, and drizzled atop my Mediterranean pizza. It is fat free, yet full of flavor. Definitely worth a try. </span></span><br />
<br />
<div style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;"><b><span style="color: black;">Ingredients:</span></b><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Cup fat-free <u>Greek Yogurt</u></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;">1/3 Cup <u>Cucumber</u></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;">Juice of half a <u>Lemon</u></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1/2 teaspoon grated <u>Garlic</u></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: x-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1/4 Teaspoon <u>Kosher Salt</u></span></span><br />
<span style="font-size: x-small;">5 to 7 turns freshley <u>Cracked Black Pepper</u></span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: x-small;"><b style="color: black;">Directions:</b><br style="color: black;" /><span style="background-color: transparent; color: #0b5394; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">In a small mixing bowl combine yogurt, lemon juice, salt, and Pepper. Grate cucumber and garlic directly into yogurt mixture. Stir dressing until completely combined. For best results, refridgerate for one hour prior to serving so that flavors can fully merry. </span></span></div><div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: x-small;"><span style="color: black;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;">Servings: 5 (1/4 cup per serving)</span></span></span></span><br />
<span style="font-size: x-small;"><span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Additional Suggestions: </span></span></span></div><div style="font-family: Verdana,sans-serif;"><span style="font-size: xx-small;">Fresh herbs are commonly added to Tzatziki Sauce. Try 1 or 2 tablespoons chopped dill, mint, or basil</span></div><div style="font-family: Verdana,sans-serif;"></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-69609140831486530222011-05-18T07:54:00.000-07:002012-02-07T13:08:05.041-08:00Spicy Mexican Black Beans<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgewm6jgMN0w4iU5Po6A2MlMC9ECoqz1TNW4jpOWs5mbu9N_Z6eQrw0k0ZmMbMNyDZU9z01YPNjXPRatYZBs5-bDLBtq-O2T7UHCG0Ier5sCRj_oFTqM9V2mZrFm1Uau4T7Gk1_gWlcrH_u/s1600/DSC00202.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="212px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgewm6jgMN0w4iU5Po6A2MlMC9ECoqz1TNW4jpOWs5mbu9N_Z6eQrw0k0ZmMbMNyDZU9z01YPNjXPRatYZBs5-bDLBtq-O2T7UHCG0Ier5sCRj_oFTqM9V2mZrFm1Uau4T7Gk1_gWlcrH_u/s320/DSC00202.JPG" width="320px" /></a></div><span id="internal-source-marker_0.23810511319034755" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><span style="font-family: Verdana,sans-serif; font-size: x-small;"><span style="color: #0b5394;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This spicy and satisfying mixture of black beans, red bell peppers, and onions is a go to recipe for me. Use it for hearty vegetarian burritos, as a filling for omelettes, as a simple side dish, or on top of fresh lettuce, baked tortilla chips, reduced-fat shredded cheese, and black olives for a delicious taco salad. I always have the ingredients in my kitchen so I can quickly whip up a satisfying, healthy, vegetarian meal. </span></span></span><br />
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<span style="font-family: Verdana,sans-serif; font-size: x-small;"><b><span style="color: black;">Ingredients:</span></b><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Tablespoon <u>Olive Oil</u></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Clove of <u>Garlic</u>, peeled and finely diced</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Medium <u>Onion</u>, peeled and sliced into ½ inch half moons</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Medium Red <u>Bell Pepper</u>, seeded and sliced into ½ inch strips</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Tablespoon<u> Cumin</u></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 teaspoon <u>Chili Powder</u></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">2 teaspoons <u>Kosher Salt</u></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 14.5 Ounce Can No-Salt Added <u>Black Beans</u>, drained and rinsed</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 14.5 Ounce Can <u>Diced Tomatoes</u></span></span><br />
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<span style="font-family: Verdana,sans-serif; font-size: x-small;"><b style="color: black;">Directions:</b><br style="color: black;" /><span style="color: #0b5394;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Heat Olive Oil in medium skillet over medium heat. Add garlic and onions, toss to coat with oil. After 2 minutes add Red Pepper, Cumin, Chili Powder, and Salt (reduce salt to 1 teaspoon if canned beans contain added salt). Cook for 8 to 10 minutes, stirring occasionally. Add Black Beans and Tomatoes, increase heat to medium-high. Continue to cook until most of the liquid has evaporated, about 15 minutes, or until desired thickness/consistency.</span></span></span><br />
<div style="font-family: Verdana,sans-serif;"><br />
<span style="font-size: x-small;"><span style="color: black;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><strong>Servings:</strong> 4 (1/4 of mixture per serving)</span></span></span></span><br />
<span style="font-size: x-small;"><span style="color: black;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="font-size: xx-small;"><strong>Calories per serving:</strong> approximately 170</span></span></span></span><br />
<span style="font-size: xx-small;">**The picture shown is of a burrito made from my mexican black beans. I used one La Tortilla Factory Whole Wheat Tortilla (high fiber, low fat, only 100 calories), 1/4 cup reduced-fat mexican blend cheese, salsa, shredded romaine lettuce, and pickled jalapenos for each burrito. </span></div><br />
<b style="color: black;"></b>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0tag:blogger.com,1999:blog-569710332835634498.post-63641014784322408442011-05-18T07:49:00.000-07:002012-02-07T13:07:31.547-08:00Creamy Goat Cheese and Veggie Penne<div style="color: #0b5394; font-family: Verdana,sans-serif;"><span style="font-size: x-small;"><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">This pasta dish is actually made up of mostly vegetables and while the sauce is packed with flavor and tastes rich, it is very light. This recipe is simple, filling, nutritious, and impressive, but most of all it is super tasty. </span></span><span style="font-size: x-small;"><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"> </span></span></div><div style="font-family: Verdana,sans-serif;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4zb7f-jpCSHoJDQbbHCDQW2-tkcPnQTxu1pxb_iFZUNo9vnsAoTQ35-jUdQN1ysEZAONgXcVUAC7qhvzGrPKMyHwdvgO5r6-Z7hyphenhyphenzjRDliYqNRzEJb545DSC7WTGV5HVKlnZO8dnHE4zH/s1600/IMG_0400.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="257px" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4zb7f-jpCSHoJDQbbHCDQW2-tkcPnQTxu1pxb_iFZUNo9vnsAoTQ35-jUdQN1ysEZAONgXcVUAC7qhvzGrPKMyHwdvgO5r6-Z7hyphenhyphenzjRDliYqNRzEJb545DSC7WTGV5HVKlnZO8dnHE4zH/s320/IMG_0400.JPG" width="320px" /></a></div><br />
<span style="font-size: x-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Ingredients</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">For Pasta:</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Cup 100% </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Whole Wheat Penne Pasta</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> (dry)</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Cup </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Asparagus</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> Spears, ends trimmed, cut into 1’’ pieces (about 10 spears)</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1.5 Cups Orange or Red </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Bell Pepper</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, seeded, cut into strips (1 medium pepper)</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">2 Cups </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Zucchini</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, cut into 2’’ long strips (1 medium zucchini)</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">4 Cups </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Broccoli Florets </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">(approx. 2 whole broccoli heads cut into bite size pieces)</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">2 Palm-fuls Kosher </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Salt</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> (for pasta-cooking water)</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">For Sauce:</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 T </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Olive Oil</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">¼ t </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Red Pepper Flake</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">3 </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Garlic</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> Cloves, finely diced</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">1 Pint </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Cherry Tomatoes</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, halved (1.5 cups)</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">½ t </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Salt</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">6 to 8 Baby Bella <u>Mushrooms</u>, sliced</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">½ Cup </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Basil</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> Leaves, tightly packed, torn into pieces</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">6 oz </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Goat Cheese</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">, crumbled</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Directions:</span><br />
<span style="color: #0b5394;"><span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">For Pasta:</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">In a large stockpot, bring 3.5 quarts (14 cups) water to a boil. Add two handfuls of Salt and then pasta. Cook pasta according to package instructions. With 2 or 3 minutes cooking time remaining, add Asparagus, Bell Pepper, Zucchini, and Broccoli. When pasta is fully cooked and veggies are tender, strain and return to pot.</span><br />
<span style="background-color: transparent; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">For Sauce:</span><span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br />
<span style="background-color: transparent; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">While water boils and pasta and veggies cook, make sauce. Preheat medium sauce pan on stove top over medium heat. Add red pepper flake and garlic to heated oil (watch carefully, burnt garlic happens fast and ruins the dish). After one minute add the cherry tomatoes and salt. Cook for 5 minutes (the tomatoes should be popping and a sauce should be forming). Add mushrooms and continue to cook for 8 minutes. Remove from heat. When Pasta is returned to its pot and while it’s still hot, add the cherry tomato sauce, torn basil leaves, and goat cheese. Stir until goat cheese has begun to melt and all veggies and pasta are coated with sauce. </span></span></span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Serves: </span><span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">4, 1.5 cups per serving (under 300 calories per serving)</span></span><br />
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<span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;">Helpful Hints:</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Wash and chop veggies earlier in the day to make this a super fast dinner</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Use 6oz Reduced Fat Feta for a flavor twist</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Mix It Up by using any combination of approximately 6 cups raw and sliced veggies</span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Make the entire recipe, even if it’s just for one person. The leftovers are great for later in the week, especially when you don’t feel like cooking.</span></span><br />
<span style="background-color: transparent; color: black; font-style: normal; font-weight: bold; text-decoration: none; vertical-align: baseline;"></span></div>Mary Louishttp://www.blogger.com/profile/11637043288414608036noreply@blogger.com0