Friday, July 31, 2009

Italian Meatloaf Muffins

Italian Meatloaf Muffins

Ingredients:

1/2 cup onion, diced very fine
1/2 cup carrot, diced very fine
1/2 cup tomato, diced very fine
3 cloves garlic, minced
1/2 cup fresh grated Parmesan cheese
1/2 cup whole wheat bread crumbs
1/2 tsp salt
1/8 tsp fresh ground pepper
2 tbsp fresh rosemary, minced
2 tbsp fresh oregano, minced
1 cup tomato sauce, divided
2 egg whites
1 1/2 lbs ground sirloin

Pre-heat oven to 350 degrees.

Heat olive oil over medium heat. Saute onion, carrots, tomato, and garlic 8 minutes. Combine in a bowl with remaining ingredients. Divided into muffin pan. Top each portion with a small spoon of tomato sauce. Bake for 25 minutes. Allow to rest 5 minutes.

Thursday, July 30, 2009

Chicken Tika Masala

Chicken Tika Masala

Ingredients:

1/2 tsp cumin (twice)
1/2 tsp coriander (twice)
1/8 tsp cayenne (twice)
1/2 tsp ground ginger
1/2 tsp garlic
2 med sweet potatoes, peeled and diced
1 28 oz can crushed tomatoes
3 tbsp EVOO
1 medium onion, diced
1 tbsp garam masala
3 garlic cloves, pressed
1 tbsp grated fresh ginger
1 tbsp tomato paste
2 tsp sugar
1 tsp salt
1 chicken breast, bite-size
1 cup frozen peas
2/3 cups low-fat cottage cheese, processed

Pre-heat oven 375 degrees.

Combine chicken with cumin through garlic. Marinate at least 30 minutes.

Cut sweet potato and coat with cumin, coriander, cayenne, and 1/2 cup tomatoes. Spread on a sheet coated with cooking spray and bake until tender.

Cook onion 8 minutes. Clear spot and toast garam masala 1 minute. Add garlic, ginger, and tomato paste, cook 3 minutes. Add crushed tomatoes, sugar, and salt. Simmer 10 minutes. Add chicken and peas. Stir in cheese. Cook chicken through. Mix in sweet potatoes.

Serve with rice cooked with sweet potato spices.

Chicken Satay Stir-Fry

Chicken Satay Stir-Fry

Ingredients:

1 3/4 cups broth
1/4 cup orange juice
1 cups brown rice
2 tablespoons olive oil
1 chicken breast, bite-sized pieces
3 cloves garlic, crushed
1 cup diced carrots
1 cup frozen edemame

Satay Sauce:
4 rounded tablespoonfuls chunky peanut butter
3 tablespoons dark soy, Tamari
3 tablespoons honey
1-inch ginger root, peeled and minced
1 clove garlic, crushed
1/4 tsp cayenne pepper
1/4 cup orange juice

Combine rice, broth, and juice; bring to a boil. Cover pot and reduce heat to simmer. Cook rice until tender, 40 minutes. Fluff with fork.

For stir-fry, heat a large nonstick skillet over high heat. Add Carrots, edemame, and garlic, cook until carrots are almost tender. Add chicken and sauce, cook until chicken is done.

Serve over rice.

Based on a recipe from Rachel Ray.

Chicken with Provencal Sauce

Chicken with Provencal Sauce

Ingredients:

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
1 1/2 teaspoons dried herbes de Provence
1 teaspoon butter
1 teaspoon fresh lemon juice

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.

Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

Add garlic to pan; cook 1 minute, stirring constantly. Add broth and herbes de Provence; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Remove from heat; add butter and lemon juice, stirring until butter melts. Serve sauce over chicken.

This is a Cooking Light recipe.

Chicken Picante

Chicken Picante

Ingredients:

1 garlic clove, crushed
1 can corn
1 chicken breast, bite-sized pieces
1 cup salsa
1/3 cup apricot fruit spread
1 can black beans, rinsed

Heat olive oil in a skillet over medium heat. Add garlic and cook 30 seconds. Add corn and cook 5-10 minutes. Add remaining ingredients and cook until chicken is done.

Jeweled Quinoa

Jeweled Quinoa

Ingredients:

1/4 teaspoon saffron, crushed
(can sub 1/2 tsp turmeric)
2 cups chicken broth

3/4 cups quinoa, rinsed
1 tablespoon olive oil

1 shallot, diced

1 boneless, skinless chicken breast half, cut into bite-size pieces

the zest of one orange
1/2 cup raw pistachios, chopped

1/4 cup raw sunflower seeds

1/4 cup dried currants

1/4 cup raisins


Bring the broth and saffron to a boil over high heat. Remove 1/2 cup of the broth, add the quinoa to the pot, and lower the heat.

In a separate pan, heat the olive oil over medium heat. Add the shallot and cook for two minutes. Put the chicken breast and broth into the pan. Divide the zest between the two pans and stir both. When the chicken is almost done, add the remaining ingredients to the chicken. When both dishes are done, combine them in a bowl and serve.

Spicy-Soy Beef and Noodles

Spicy-Soy Beef and Noodles


Ingredients:

4
ounces uncooked cellophane noodles
2
cups boiling water
3 tablespoons minced green onions
1 pound finely sliced sirloin
6 tablespoons soy sauce, divided
1 teaspoon vegetable oil
2 tablespoons minced peeled fresh ginger
2 teaspoons chili paste
1/4 teaspoon cayenne pepper
8 garlic cloves, minced
1 1/2 cups thinly sliced leek
1/2 cup finely shredded carrot
2 teaspoons apricot spread
1 1/2 cups low-salt chicken broth

Combine beef and 2 tablespoon soy sauce in a zip-lock bag. Marinate in fridge.

Combine noodles and boiling water in a bowl; let stand 5 minutes or until soft. Drain; set aside.

Heat vegetable oil in skillet over high heat. Add 3 tablespoons minced green onions, ginger, chili paste, garlic and cayenne pepper, and stir-fry 1 minute. Add leek, carrot, and 2 teaspoons apricot spread; stir-fry 2 minutes. Add 3 tablespoons soy sauce, chicken broth, and sesame oil; bring to a boil. Add beef to skillet. Add noodles; cook 4 minutes or until liquid is absorbed.

Based on a recipe from Cooking Light.

Egyptian Beef and Lentils

Egyptian Beef and Lentils

Ingredients:

2 tablespoons finely diced carrots
1 shallot finely diced, divided
4 cloves garlic, minced
1 teaspoon whole mustard seeds, divided
1 1/2 teaspoons cumin, divided
2 1/2 cups chicken broth
3/4 cups lentils
3/4 pound lean ground beef
1/2 grated carrots
1/2 cup raw pistachios, roughly chopped
8 ounce can of tomato sauce
1 teaspoon mustard
1 tablespoon white wine vinegar
1/2 cup feta crumbles

Heat olive oil in a pan over medium heat. Add two tablespoons diced carrots and shallots. Add two cloves garlic. Stir until softened. Add 1/2 teaspoon mustard seeds and 1/2 teaspoon cumin. Add broth and bring to a boil. Rinse lentils, add to pan, lower heat, and simmer 35-40 minutes.

Pre-heat oven to 350 degrees.

When the lentils are almost done, heat olive oil in a skillet. Add remaining shallot and garlic. Add remaining mustard seed, remaining cumin, mustard, vinegar, and tomato sauce. Heat through, then add the ground beef. When the beef begins to crumble, stir in the grated carrots and pistachios. Stir in the lentils. Pour into an oven safe dish and sprinkle with feta cheese. Bake for 15 minutes. Serve with a whole wheat tortilla or pita.

My Chapchae

My Chapchae
(Noodles with Chicken, Broccoli, and Edemame)


Ingredients:

Chicken:
1 teaspoon cornstarch

1/2 chicken breast, pounded thin and sliced into small pieces

1 tablespoon low-sodium soy sauce

1/4 teaspoon ground ginger

2 teaspoons Thai chili paste

1/2 teaspoon dark sesame oil

3 garlic cloves, minced


Noodles:

2/3 package uncooked bean threads (cellophane noodles)

Substitute whole wheat capellini

Vegetables:

1 tablespoon olive oil
5 garlic cloves, minced

1 cup broccoli heads, cut into small pieces

1/2 cup frozen, shelled edemame


Remaining ingredients:

1/3 cup low-sodium soy sauce

1 tablespoon brown sugar

1 tablespoon rice vinegar

1 tablespoon dark sesame oil

1 tablespoon sesame seeds, toasted


To prepare chicken, sprinkle with cornstarch; toss to combine. Add 1 tablespoon soy sauce and next 4 ingredients (1 tablespoon soy sauce through 3 garlic cloves); toss well to coat. Cover and refrigerate 30 minutes to 1 hour.


To prepare noodles, pour boiling water, seasoned with a dash of soy sauce, over noodles; let stand 10 minutes or until tender. Drain and rinse with cold water. Drain. Snip noodles several times with kitchen shears.


Heat one tablespoon olive oil over medium heat. Add the garlic and sauté for 30 seconds. Add the broccoli and cook for three minutes. Add the frozen edemame and cook for three more minutes. Add the chicken and cook until done.
Reduce heat to medium-low. Add noodles to pan, stirring well to combine. Combine 1/3 cup soy sauce, brown sugar, vinegar, and 1 tablespoon sesame oil, stirring with a whisk. Drizzle over noodle mixture; stir well to combine. Cook over medium-low heat 3 minutes or until thoroughly heated.

Based on this recipe from Cooking Light.

Mahi Mahi with Spiced Tomatoes and Peas

Mahi Mahi with Spiced Tomatoes and Peas

Ingredients:

the juice of one lime
1 teaspoon ground turmeric, divided
1 teaspoon ground cumin, divided
1 teaspoon ground coriander, divided
1/4 teaspoon cayenne pepper, divided
1/2 teaspoon chili powder

1/8 teaspoon ground ginger
1 pound (2) Mahi Mahi fillets
neutral oil for frying (I used canola)
1 tablespoon olive oil
1 shallot, diced
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1 can diced no salt added tomatoes, drained*
1/2 cup frozen peas

Mix the lime juice, 1/4 teaspoon turmeric, 1/4 teaspoon cumin, 1/4 teaspoon coriander, and 1/8 teaspoon cayenne pepper in a bowl. Place the Mahi Mahi fillets into the bowl and coat. Heat olive oil over medium heat. Add the shallot, garlic, and ginger. Cook for two minutes. Add the remaining spices and cook, stirring constantly, for one minute more. Add the tomatoes and raise heat to medium high, cook for five minutes. Heat the canola oil in a skillet over medium heat. Once the oil is hot, add the Mahi Mahi and pour half of the marinade into the tomatoes. Add the peas to the tomatoes. After three minutes, flip the fillets, and cook an additional three minutes. Next, add the fish to the tomatoes and finish cooking. Serve.

Spiced Quinoa
Juice from can of tomatoes
Enough chicken broth the equal 1 cup of liquid
1/4 teaspoon turmeric
1/4 teaspoon cumin
1/4 teaspoon coriander
1/2 cup quinoa, rinsed

Bring the first five ingredients to a boil. Add the quinoa, reduce heat, and simmer for 15 minutes.

*The liquid of the tomatoes can be used for making the quinoa.

Beef and Sweet Potato Stew

Beef and Sweet Potato Stew

Ingredients:

1 1/2 pounds of sweet potatoes, peeled and cut into 1 inch cubes
1 lb baby carrots
1 cup good red wine
1 14 ounce jar of diced, no salt added, tomatoes
4 cloves of garlic, minced
2 tablespoons balsamic vinegar
2 tablespoons red wine vinegar
2 tablespoons soy sauce
2 tablespoons fresh rosemary, chopped fine
2 tablespoons fresh sage, chopped fine
1 tablespoon fresh thyme, chopped fine
2 lbs beef stew meat

Eight hours before you want to eat, put all of the ingredients into the crock-pot. Give it a stir, put the lid on, and turn it on low.

Walnut Crusted Chicken with Apple Chutney

Walnut Crusted Chicken with Apple Chutney

Ingredients:

Nonstick cooking spray

4 4-ounce skinless, boneless chicken breast halves
2 tablespoons whole wheat flour
2 tablespoons flax seed meal
2 egg whites, lightly beaten
1/2 cup whole-wheat panko bread crumbs
1/4 cup chopped walnuts, chopped into fine pieces
1 shallot minced, divided
1 and 1/4 cups apple juice, divided
2 apples, peeled, cored and diced
2 tablespoons red-wine vinegar
1/2 teaspoon cinnamon
3/4 cup lentils
1 1/2 cups chicken broth
1/8 teaspoon cloves

Preheat oven to 425 degrees F.

To begin making the lentils, heat olive oil in a pan, add all but 2 tablespoons of the shallots, and cook until soft. Then bring 1 cup apple juice, 1 1/2 cups chicken broth, and 1/8 teaspoon of cloves to boil. Add lentils reduce heat to low, cover and simmer 30 to 40 minutes, until liquid is absorbed.

Place chicken between 2 pieces of plastic wrap and pound to 1/2-inch thickness. Place flour and flax seed meal in a shallow dish, add chicken and turn to coat both sides. Coat chicken in egg mixture. Combine bread crumbs and walnuts. Press chicken into walnut mixture and turn to coat both sides. Place chicken on baking sheet lined with foil. Bake 15 minutes, making sure that chicken is cooked through.

While the chicken is in the oven, make the chutney. Heat olive oil in a medium saucepan over medium-high heat, add 2 tablespoons of the shallots, cook 2 minutes. Add 1/4 cup apple juice and the next three ingredients. Bring to a boil, reduce heat to low, cover and simmer 10 minutes, until apples are broken down and mixture is thick (for a thicker mixture, mash apples at this point with a fork or potato masher).

Curried Lentils

Curried Lentils

Ingredients:

1 small shallot, diced
2 cloves garlic, minced
1/2 tablespoon olive oil
1/4 teaspoon turmeric
1/4 teaspoon cumin
1/4 teaspoon ground ginger
1/8 teaspoon chili powder
1/8 teaspoon cayenne pepper
2 cups organic chicken broth
1 cups dried lentils, rinsed

Heat olive oil in a pan over medium-high heat. Add shallots and garlic; cook 2 to 3 minutes. Add the turmeric, cumin, ginger, chili powder, and cayenne pepper. Cook one minute, stirring constantly. Add chicken broth and bring to boil. Add lentils, reduce heat, and simmer for 20 minutes or until done.

Turmeric Mashed Sweet Potatoes


Ingredients:

1 1/8 teaspoons turmeric, divided
1 lb sweet potatoes, peeled and diced

1/2 teaspoon olive oil
1/4 cup 1% milk


Fill a pot with enough water to cover sweet potatoes. Add 1/8 teaspoon turmeric and bring to boil. Add sweet potatoes, cook 10 to 15 minutes or until fork tender. Drain sweet potatoes. Reduce heat to low, add olive oil and turmeric to pan, stir. Return sweet potatoes to hot pan. Add milk and mash.

Chicken and Pear Curry

Ingredients:

2 tablespoons olive oil
1 shallot, diced
2 cloves garlic, minced
1 1/2 teaspoons turmeric, divided
1 1/2 teaspoons cumin, divided
1 1/2
teaspoons ground ginger, divided
1
teaspoons chili powder, divided
2 boneless, skinless chicken breasts pounded to 1/4 to 1/2 inch thickness
1 1/2 cups skinned, diced pears
1/4 cup orange marmalade
1/2 cup chicken broth

Heat oil in a large skillet over medium-high heat. Add shallot and garlic; cook 2 minutes until softened. Add 1
teaspoon turmeric, 1 teaspoon cumin, 1 teaspoon ground ginger, and 1/2 teaspoon chili powder to skillet. Cook 1 minute, stirring constantly. Add chicken and cook 2-3 minute per side. Remove chicken and keep warm. Add remaining spices and ingredients. Cook 7-8 minutes, or until pears are heated through and begin to soften. Add chicken to skillet and cook for 2 to 3 minutes, or until done.

Can serve with Turmeric Mashed Sweet Potatoes and Curried Lentils.

Wednesday, July 29, 2009

White Bean and Chicken Chili

Ingredients:

2 tablespoons olive oil
1 large onion, chopped
4 garlic cloves, minced
2 tablespoons ground cumin
1 tablespoon fennel seeds
1 tablespoon dried oregano
2 teaspoons chili powder
1/2 tsp cayenne pepper
2 pounds ground chicken
1 tbsp soy sauce
1 tbsp white wine vinegar
2 (15-ounce cans) cannellini or other white beans, rinsed and drained
1 can corn, drained
4 cups low-sodium chicken stock
fresh ground white pepper
*can add Parmesan cheese rind

Heat olive oil over medium-high heat. Cook onion 5 minutes. Add garlic and cook 30 seconds. Add spices and toast 1 minute, stirring constantly. Add chicken, soy sauce, vinegar, and a few grinds of white pepper. Cook until chicken is done. Add the beans, corn, chicken stock, and Parmesan rind, if using. Simmer 1 hour, or until thick.

Based on a recipe from Giada at Home.

Spicy Ginger Chicken and Broccoli

Ingredients:

1/4 cup honey
2 1/2 tbsp fresh grated ginger
2 1/2 tbsp soy sauce
5 teaspoons rice vinegar
1 tbsp chili garlic sauce
1 chicken breast, bite size pieces
1 package frozen broccoli florets

Whisk together honey through chili garlic sauce in a small bowl. Heat olive oil in skillet over medium-high heat. Add chicken and broccoli; cook until chicken almost done. Pour honey mixture over chicken and broccoli. Cook 2 minutes. Serve with rice.

Friday, July 24, 2009

Raspberry Chocolate Bars

Ingredients:

1 cup whole wheat flour
1 cup quick-cooking oats
1/2 tsp baking soda
1/2 tsp salt
3/4 cup packed brown sugar
5 tbsp butter, softened
1/2-1 cup semisweet chocolate chips
1 (10 ounce) jar raspberry jam

Preheat oven to 375°.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, oats, baking soda, and salt in a small bowl, stirring well with a whisk. Set aside.

Combine sugar and butter in a medium bowl, and beat with a mixer at medium speed until smooth. Add the flour mixture to butter mixture, and stir until well blended (mixture will be crumbly.) Remove 3/4 cup of dough; toss with chocolate chips. Set aside. Press the remaining dough into an 8-inch square baking pan, and spread evenly with jam. Sprinkle with chocolate chip mixture.

Bake at 375° 30 minutes or until golden brown. Cool completely on a wire rack.

Based on a Cooking Light recipe.

Thursday, July 23, 2009

Spicy Sweet and Sour Chicken

Ingredients:

4 teaspoons cornstarch, divided
5 teaspoons low-sodium soy sauce, divided
1 teaspoon minced peeled fresh ginger
1/8 teaspoon white pepper
2 garlic cloves, minced
1 pound chicken breast, bite-size
1/2 cup fat-free, less-sodium chicken broth
1 tablespoon brown sugar
2 tablespoons tomato paste
splash cider vinegar
2 tsp chili-garlic sauce
2 1/2 tablespoons rice vinegar
2 teaspoons chile paste
1 teaspoon dark sesame oil
1 tablespoon canola oil, divided
1 cup diced carrots
1 cup frozen edemame
1 cup canned pineapple, diced

Combine 2 teaspoons cornstarch, 2 teaspoons low-sodium soy sauce, and next 5 ingredients (through garlic) in a medium bowl. Add chicken; stir well to coat. Set aside.

Combine chicken broth, remaining 2 teaspoons cornstarch, brown sugar, remaining 1 tablespoon low-sodium soy sauce, tomato paste, vinegars, chile paste, chili-garlic sauce, and sesame oil.

Heat 1/2 teaspoon olive oil in a large skillet over medium-high heat. Add carrots and edemame; cook until carrots are almost done. Add the chicken mixture to the pan.
Cook until done. Add soy sauce mixture and pineapple, stirring well to combine. Cook 1 minute or until thickened, stirring constantly.

Serve with brown rice or quinoa.

This recipe is based on one from Cooking Light.

Mexican Chocolate Cookies

This recipe comes directly from Cooking Light.

Ingredients:

5 ounces bittersweet (60 to 70 percent) chocolate, coarsely chopped
3/4 cup all-purpose flour (about 3 1/3 ounces)
1/2 teaspoon ground cinnamon
1/4 teaspoon baking powder
1/4 teaspoon salt
Dash of black pepper
Dash of ground red pepper
1 1/4 cups sugar
1/4 cup butter, softened
1 large egg
1 teaspoon vanilla extract
Cooking spray

Preheat oven to 350°.

Place chocolate in a small glass bowl; microwave at HIGH 1 minute or until almost melted, stirring until smooth. Cool to room temperature.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5 ingredients (through red pepper); stir with a whisk.

Combine sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 5 minutes). Add egg; beat well. Add cooled chocolate and vanilla; beat just until blended. Add flour mixture; beat just until blended. Drop dough by level tablespoons 2 inches apart on baking sheets coated with cooking spray. Bake at 350° for 10 minutes or until almost set. Remove from oven. Cool on pans 2 minutes or until set. Remove from pans; cool completely on a wire rack.

Tuesday, July 21, 2009

My Favorite Oatmeal

Ingredients:

1/2 cup steel cut oats
1 cup water
Squirt honey
Drizzle olive oil
1/2 cup frozen blueberries

Bring oats, water, honey, and olive oil to a boil. Then, turn the heat down to low (2 on our stove). Cook 7 minutes. Add the blueberries, stir, and cook about 4 more minutes.