We haven't tried this yet, but it looks really yummy. It's from an Eating Well Magazine that I found at my mom's house.
3 tbsp nonfat buttermilk
3tbsp hot pepper sauce
3 tbsp distilled white vinegar (divided)
2 pounds chicken tenders
6 tbsp whole wheat flour
6 tbsp cornmeal
1/2 tsp. cayenne pepper
2 tbsp. canola oil (divided)
peeled celery and carrot sticks
blue cheese dip
1. Whisk buttermilk, 2 tablespoons hot pepper sauce and two tablespoons vinegar in a large bowl until combined. Add chicken; toss to coat. Transfer to the refrigerator and let marinate for at least ten minutes to one hour, stirring occasionally.
2. Whisk flour and cornmeal in a shallow dish. Whisk the remaining 1 tablespoon hot sauce and 1 tablespoon vinegar in a small bowl.
3. Remove the chicken from the marinade and roll in the flour mixture until evenly coated. (Discard remaining marinade and flour mixture). Sprinkle both sides with cayenne.
4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the chicken, placing each in a little oil. Cook until golden brown and cooked through, 3 to 4 minutes per side. Transfer to a serving platter. Repeat with the remaining 1 tablespoon oil and chicken, reducing the heat if necessary. Transfer to the platter. Drizzle the chicken with the reserved hot sauce mixture. Serve with carrots, celery, and blue cheese.
1 serving = 2 wings, 1/2 cup veggies, 2 tbs. dip
257 calories
10 g. fat
83 mg. cholesterol
13 g. carbs
31 g. protein
2 g. fiber
282 mg. sodium
Friday, August 17, 2007
Wednesday, August 15, 2007
VEGETARIAN SLOPPY JOES
Oh so yummy! Ian's favorite! Originally from Vegetarian Times.
1 tbsp. olive oil
2 medium cloves garlic, minced
1 medium green pepper, chopped
1 small onion, chopped
1 lb. extra firm tofu, well drained and diced
2 tbsp. soy sauce
1 1/2 cups tomato sauce
2 tsp. chili powder (start with one tsp)
1/2 tsp. ground cumin
whole wheat buns
shredded cheddar cheese (optional)
1. In a large skillet, heat oil over medium heat. Add garlic, bell pepper, and onion, stirring often, until softened, about 5 minutes.
2. Add tofu and soy sauce and cook, stirring often, until tofu begins to brown, about 5 minutes
3. Stir in tomato sauce, chili powder, and cumin until well mixed. Cook, stirring, until heated through and flavors are well blended, 1 to 2 minutes. Spoon over buns. Sprinkle cheddar cheese over the sloppy joes.
1 tbsp. olive oil
2 medium cloves garlic, minced
1 medium green pepper, chopped
1 small onion, chopped
1 lb. extra firm tofu, well drained and diced
2 tbsp. soy sauce
1 1/2 cups tomato sauce
2 tsp. chili powder (start with one tsp)
1/2 tsp. ground cumin
whole wheat buns
shredded cheddar cheese (optional)
1. In a large skillet, heat oil over medium heat. Add garlic, bell pepper, and onion, stirring often, until softened, about 5 minutes.
2. Add tofu and soy sauce and cook, stirring often, until tofu begins to brown, about 5 minutes
3. Stir in tomato sauce, chili powder, and cumin until well mixed. Cook, stirring, until heated through and flavors are well blended, 1 to 2 minutes. Spoon over buns. Sprinkle cheddar cheese over the sloppy joes.
COLORFUL QUINOA GREEK SALAD
Ian and I eat this as a main entree, but it would make a good side dish. This recipe makes enough for us to have leftovers for 3 or 4 days. Originally from Cooking Light.
2 cups uncooked quinoa
3 cups chicken broth
2 tbsp olive oil
1 teaspoon minced fresh mint
1 teaspoon grated lemon rind
2 teaspoons fresh lemon juice
1 teaspoon red wine vinegar
1/2 teaspoon sea salt
1 cup cherry tomatoes, halved
1 cup thinly sliced radicchio
1/2 cup chopped yellow bell pepper
1/2 cup reduced fat feta cheese
1/2 cup kalamata olives, pitted and halved
1 tablespoon minced shallots
1. Soak quinoa in a large bowl. Cover with water and let stand 5 minutes. Rinse and drain well.
2. Bring broth to a boil in a large saucepan, stir in quinoa. Cover, reduce heat, and simmer 15 minutes or until the liquid is all absorbed (Occasionally check and stir). Uncover, fluff with a for. Cool to room temperature
3. Combine olive oil and the next five ingredients (through sea salt) in a small food processor. Mix together. Pour the olive oil mix into the serving bowl. Mix in the cooled quinoa, all the veggies, the olives, and the feta cheese. Toss well!
SPINACH LASAGNA
Ingredients:
8 ounces lasagna noodles
1 1/4 cup ricotta cheese
2 eggs
1 cup chopped mushrooms
1 large onion -- chopped
10 ounces frozen chopped spinach -- thawed and drained
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
14 ounces spaghetti sauce
1 package extra lean ground turkey (optional)
Italian seasoning
3 tablespoons grated Parmesan cheese
1/4 cup mozzarella cheese shredded
8 ounces lasagna noodles
1 1/4 cup ricotta cheese
2 eggs
1 cup chopped mushrooms
1 large onion -- chopped
10 ounces frozen chopped spinach -- thawed and drained
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
14 ounces spaghetti sauce
1 package extra lean ground turkey (optional)
Italian seasoning
3 tablespoons grated Parmesan cheese
1/4 cup mozzarella cheese shredded
Directions:
1. Heat oven to 350F. Grease rectangular baking dish, 11x7x1 1/2 inches.
2. Cook and drain noodles as directed on package.
3. Cook the ground turkey in a dash of olive oil. Season to your preference with Italian seasoning. Save 1/2 cup of spaghetti sauce. Mix the rest of the spaghetti sauce with the cooked turkey.
4. Mix ricotta cheese, 1 egg, the mushrooms, the onion, the spinach, salt, and nutmeg.
5. Spread 1/2 cup spaghetti sauce in baking dish. Top with 3 noodles, overlapping to fit.
6. To assemble layer - noodles, ricotta mixture, and spaghetti sauce.
7. Cover loosely with aluminum foil and bake 50 minutes. Sprinkle with Parmesan cheese. Bake uncovered about 10 minutes or until cheese is melted. Let stand 10 minutes before cutting.
Tuesday, August 14, 2007
MARY'S ENCHILADA CASSEROLE
I don't know who Mary is, but these enchiladas are wonderful. Ian makes them often. It's our old standby whenever we need to make a contribution to a potluck dinner. This recipe is originally from http://www.fatfree.com/
Ingredients:
5 flour tortillas
1 cup cheddar cheese
fillings
2 cups corn kernels
1 can black beans (rinsed)
1 small onion
1 tsp. cumin
1 tsp. chili powder
3 oz. tomato paste
3 oz. V8 juice
sauce
3 oz. V8 juice
1 can enchilada sauce
1. Mix filling together and heat on stove. Then, mix sauce together and heat in saucepan.
2. Heat tortillas. Put some of the mixture in it, add about 2 tablespoons of fat free cheddar cheese, roll them up, put them in a casserole dish sprayed with cooking spray. When the dish is full, pour the sauce and sprinkle cheese on top.
3. Bake for 30 minutes at about 300 degrees.
Calories: 225
Fat: 13 g.
Protein: 14 g.
Carbs: 46 g.
Cholesterol 5mg.
Sodium: 770 mg.
Ingredients:
5 flour tortillas
1 cup cheddar cheese
fillings
2 cups corn kernels
1 can black beans (rinsed)
1 small onion
1 tsp. cumin
1 tsp. chili powder
3 oz. tomato paste
3 oz. V8 juice
sauce
3 oz. V8 juice
1 can enchilada sauce
1. Mix filling together and heat on stove. Then, mix sauce together and heat in saucepan.
2. Heat tortillas. Put some of the mixture in it, add about 2 tablespoons of fat free cheddar cheese, roll them up, put them in a casserole dish sprayed with cooking spray. When the dish is full, pour the sauce and sprinkle cheese on top.
3. Bake for 30 minutes at about 300 degrees.
Calories: 225
Fat: 13 g.
Protein: 14 g.
Carbs: 46 g.
Cholesterol 5mg.
Sodium: 770 mg.
BUTTERNUT SQUASH ENCHILADAS
I know it sounds like a strange combination, but these enchiladas are delicious! This recipe came from Vegetarian Times.
Ingredients
1 medium butternut squash (1 1/2 lbs.), peeled, seeded, and cut into chunks
8 oz. pkg. light cream cheese
2 tbsp. brown sugar
1 tbsp. cinnamon
1 tsp. garam masala
1 small onion
8 (8 inch) flour tortillas
1 can enchilada sauce
1 cup Monterey Jack cheese (8oz)
1. Bring large pot of lightly salted water to a boil. Preheat oven to 350. Coat 13 X 9 inch glass baking pan with cooking spray; set aside. Add squash to boiling water and cook until tender, about 12 minutes.
2. Drain squash, transfer to a large bowl and mash well. Add cream cheese, brown sugar, cinnamon, and garam masala; blend with hand mixer until smooth. Adjust seasonings to taste. Mix in half the onions.
3. To assemble: Place1/2 cup squash mixture along center of each tortilla, roll up tightly and arrange seam side down in prepared pan. Top with enchilada sauce then sprinkle with cheese.
4. Bake until heated through, about 10 minutes. Serve hot with remaining onion.
Calories: 299
Protein: 11 g.
Fat 12 g.
Carbs 38 g.
Sodium 438 mg.
Fiber 4g.
Ingredients
1 medium butternut squash (1 1/2 lbs.), peeled, seeded, and cut into chunks
8 oz. pkg. light cream cheese
2 tbsp. brown sugar
1 tbsp. cinnamon
1 tsp. garam masala
1 small onion
8 (8 inch) flour tortillas
1 can enchilada sauce
1 cup Monterey Jack cheese (8oz)
1. Bring large pot of lightly salted water to a boil. Preheat oven to 350. Coat 13 X 9 inch glass baking pan with cooking spray; set aside. Add squash to boiling water and cook until tender, about 12 minutes.
2. Drain squash, transfer to a large bowl and mash well. Add cream cheese, brown sugar, cinnamon, and garam masala; blend with hand mixer until smooth. Adjust seasonings to taste. Mix in half the onions.
3. To assemble: Place1/2 cup squash mixture along center of each tortilla, roll up tightly and arrange seam side down in prepared pan. Top with enchilada sauce then sprinkle with cheese.
4. Bake until heated through, about 10 minutes. Serve hot with remaining onion.
Calories: 299
Protein: 11 g.
Fat 12 g.
Carbs 38 g.
Sodium 438 mg.
Fiber 4g.
SEITAN FAJITAS WITH AVOCADO YOGURT SAUCE
These super yummy fajitas can be made with chicken for those of you who are not into the vegetarian alternatives. This recipe originally came from Vegetarian Times.
Ingredients
1/2 lb. seitan
3 tsp. olive oil
2 small onions
3 cloves of garlic
2 medium red bell peppers, cut into 1 inch squares
1/2 ts. dried oregano
3/4 cup vegetable broth
4 scallions (white and green parts)
1 ripe avocado
8 oz. nonfat plain yogurt
1 jalapeno pepper (seeds removed)
1 tbsp lime juice
3/4 tsp. salt
1/4 c. chopped cilantro
4 tortillas
1. Cut seitan into 1/2 inch pieces. In a large, non-stick skillet, heat 2 teaspoons oil over medium heat. Add seitan and cook, stirring occasionally, until browned, about 6 minutes. Remove from pan and set aside.
2. Wipe out skillet. Heat remaining teaspoon of oil over medium heat. Add onions and cook, stirring often, until beginning to brown, 5 to 6 minutes. Add garlic, red peppers, and oregano and cook stirring often, 5 minutes. Stir in broth and seitan and simmer until red pepper is tender, 3 minutes. Add scallions and salt and black pepper to taste. Stir 1 to 2 minutes more.
3. In food processor, make sauce by combining avocado, yogurt, jalapeno, lime juice, and 3/4 teaspoon salt. Process until smooth and creamy. Add cilantro and pulse to combine. Taste for salt and add more if necessary.
4. Warm tortillas briefly in heated skillet. Serve tortillas with seitan mixture and a dollop of Avocado-Yogurt sauce.
Ingredients
1/2 lb. seitan
3 tsp. olive oil
2 small onions
3 cloves of garlic
2 medium red bell peppers, cut into 1 inch squares
1/2 ts. dried oregano
3/4 cup vegetable broth
4 scallions (white and green parts)
1 ripe avocado
8 oz. nonfat plain yogurt
1 jalapeno pepper (seeds removed)
1 tbsp lime juice
3/4 tsp. salt
1/4 c. chopped cilantro
4 tortillas
1. Cut seitan into 1/2 inch pieces. In a large, non-stick skillet, heat 2 teaspoons oil over medium heat. Add seitan and cook, stirring occasionally, until browned, about 6 minutes. Remove from pan and set aside.
2. Wipe out skillet. Heat remaining teaspoon of oil over medium heat. Add onions and cook, stirring often, until beginning to brown, 5 to 6 minutes. Add garlic, red peppers, and oregano and cook stirring often, 5 minutes. Stir in broth and seitan and simmer until red pepper is tender, 3 minutes. Add scallions and salt and black pepper to taste. Stir 1 to 2 minutes more.
3. In food processor, make sauce by combining avocado, yogurt, jalapeno, lime juice, and 3/4 teaspoon salt. Process until smooth and creamy. Add cilantro and pulse to combine. Taste for salt and add more if necessary.
4. Warm tortillas briefly in heated skillet. Serve tortillas with seitan mixture and a dollop of Avocado-Yogurt sauce.
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