Posted on

Red Onion Chutney

Ingredients

  • 2 cups finely chopped red onion
  • 1/2 cup red wine vinegar
  • 1/3 cup packed brown sugar
  • 1 teaspoon mustard seeds
  • 1 tablespoon minced peeled fresh ginger
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground cloves

Preparation

Bring all ingredients to a boil in a medium saucepan. Cover, reduce heat, and simmer 15 minutes. Uncover and cook 10 minutes or until liquid almost evaporates. Refrigerate in an airtight container for up to 2 weeks.

Yield:  1 cup (serving size: 2 tablespoons)

Posted on

Parmesan Corn Bread Muffins

Raters complained of boring flavor and dryness – so think about that.

Ingredients
1 cup all-purpose flour
2/3 cup yellow cornmeal
2 tablespoons sugar
2 teaspoons baking powder
1/4 teaspoon salt
2/3 cup fat-free buttermilk
3 tablespoons vegetable oil
2 large egg whites, lightly beaten
Cooking spray
1/4 cup (1 ounce) grated fresh Parmesan cheese

Preparation
Preheat oven to 425°.
Lightly spoon flour and cornmeal into dry measuring cups; level with a knife. Combine flour, cornmeal, sugar, baking powder, and salt in a medium bowl, stirring with a whisk. Make a well in center of mixture. Combine buttermilk, oil, and egg whites; add to flour mixture, stirring just until moist.
Spoon batter into 10 muffin cups coated with cooking spray. Sprinkle evenly with cheese. Bake at 425° for 10 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack. Serve warm.

Yield: 10 servings (serving size: 1 muffin)

Posted on

Tacos al Carbon+

8 points

Yield:  4 servings (serving size: 2 tacos)

Cooking spray
1 1/2 cups thinly sliced red bell pepper (about 1 medium)
1 1/2 cups thinly sliced onion (about 1 medium)
1 (1-pound) flank steak, trimmed and thinly sliced
1 tablespoon chili powder
1 tablespoon fresh lime juice
2 1/2 teaspoons olive oil
3/4 teaspoon salt
8 garlic cloves, minced
8 (6-inch) corn tortillas
3 tablespoons chopped fresh cilantro
6 tablespoons fat-free sour cream

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add bell pepper to pan, and cook 4 minutes. Add onion to pan, and sauté 10 minutes or until vegetables are tender. Place pepper mixture in a large bowl; cover and keep warm.

Add beef to pan; cook 7 minutes or until desired degree of doneness. Add to pepper mixture. Add chili powder, juice, oil, salt, and garlic to bowl; toss to coat.

Heat tortillas according to package directions. Spoon steak mixture evenly over 8 tortillas. Top each taco with about 1 teaspoon cilantro and 2 1/4 teaspoons sour cream.

CALORIES 371 (32% from fat); FAT 13.1g (sat 3.8g,mono 5.7g,poly 1.7g); IRON 2.9mg; CHOLESTEROL 49mg; CALCIUM 164mg; CARBOHYDRATE 36g; SODIUM 608mg; PROTEIN 29g; FIBER 4g

Posted on

Mexican Raviolis+

Ingredients

8 servings

  • ground chorizo (2 tubes of what is available at Byerlys)
  • 1/2 cup part-skim ricotta cheese
  • 3 cup shredded queso asadero (white Mexican cheese)
  • 1/2 cup chopped cilantro
  • 1 clove garlic, finely minced
  • 1/2 teaspoon cumin
  • 1 teaspoon salt
  • 1 (14 ounce) package round or square wonton wrappers
  • 1 teaspoon olive oil

PREP: many mins  COOK: 10 mins

Directions

1. Add chorizo to a hot skillet set over medium heat; cook, stirring, until cooked through. Set aside to cool.

2. In a large bowl, stir together ricotta, 2 c queso asadero, cilantro, garlic, cumin, and salt.

3. Combine cooked chorizo with cheese/spice mixture.

4. Place a teaspoonful of filling on a wonton wrapper. Dip a finger in water, and wet the top half edge of the wrapper. Fold in half, and pinch the edges to seal. Set aside, and continue filling and sealing the remaining wrappers.

5. Heat oil in a skillet at med-high heat and cook raviolis till brown on both sides.  Serve topped with marinara sauce and remaining queso.

Posted on

Moroccan-Style Lamb and Chickpeas+

  • 1 lb lean ground lamb (or lamb sausages)
  • 2 tsp olive oil
  • 2 c vertically sliced onions (2)
  • 1/2 c diagonally cut carrot (2)
  • 3/4 tsp ground cumin
  • 3/4 tsp ground cinnamon
  • 1/2 tsp ground coriander
  • 1/4 tsp ground red pepper
  • 2 c fat-free low sodium chicken broth
  • 1/2 c golden raisins
  • 3 Tbsp tomato paste
  • 1 1/2 Tbsp grated lemon rind
  • 1/4 tsp salt
  • 1 15 oz can chickpeas, rinsed and drained
  • 1/2 c chopped fresh cilantro
  • 1 tbsp lemon juice

Heat a large nonstick skillet over medium high heat.  Add lamb to pan; cook 6 minutes, stirring to crumble.  Remove lamb from pan with slotted spoon.  Discard drippings.  Add oil to pan, swirl to coat.  Add onion and carrot to pan; saute 4 minutes.  Add cumin, cinnamon, coriander and pepper; saute 30 seconds, stirring constantly.  Add reserved lamb, broth and next 5 ingredients (through chickpeas); bring to a boil.  Reduce heat and simmer 4 minutes or until mixture thickens.  Remove from heat.  Stir in cilantro and lemon juice.

 

Serves 4

 

Serve over Coucous Arugula Salad:

  • 1 c uncooked Israeli couscous (prepare per package instructions)
  • 2 c arugula
  • 2 Tbsp olive oil
  • 1 Tbsp lemon juice
  • 1/2 tsp freshly ground black pepper
Posted on

Yummy Pumpkin Bars+

  • 1 1/3 c flour
  • 3/4 c sugar (divided)
  • 1/2 c packed brown sugar
  • 3/4 c cold butter, cut up
  • 1 c old fashioned oats, uncooked
  • 1/2 c chopped pecans
  • 1 8 oz pkg 1/3 less fat cream cheese, softened
  • 3 eggs
  • 1 can (15 oz) pumpkin
  • 1 Tbsp pumpkin pie spice (cinnamon with a little allspice, clove and nutmeg)

Heat oven to 350

Line 13×9″ pan with foil, with ends of foil extending over the sides; spray with cooking spray.  Mix flour, 1/4 c sugar and brown sugar in medium bowl until blended; cut in the butter with a pastry blender or 2 knives until mixture resembles coarse crumbs.  Stir in oats and nuts,.

Reserve 1 c oat mixture; press remaining onto bottom of prepared pan.  Bake 15 minutes.  Beat cream cheese, remaining sugar, eggs, pumpkin and spice with mixer until blended; pour over crust.  Sprinkle with reserved oat mixture.

Bake 25 mins (or more for me); cool 10 minutes.  Use foil to transfer dessert from pan to wire rack; cool completely.

 

Note: these are very moist; I made a day in advance and had them cool on the counter overnight.  The topping isn’t as crispy as I would have liked and I might try broiling very briefly next time before pulling them out of the oven.  More nuts and oats are also nice.

Posted on

Braised Pork with Tangy Shallot Sauce*

This dish involves braising chunks of pork, sautéing them until crisp, and then cooking with some braising liquid as the pork slowly caramelizes. Ti-Malice, a Haitian condiment, is named for a trickster in voodoo mythology. It’s a piquant, sour sauce, a foil to the sweeter pork. For the most authentic taste, serve with rice and pan-fried plantains. Garnish with cilantro leaves and serve with lime wedges, if desired.

Cooking Light

  • Yield: 10 servings (serving size: about 3 ounces pork and 2 tablespoons sauce)
  • Total (includes marinating time):14 Hours

Ingredients

  • 1 habanero pepper
  • 3/4 cup fresh orange juice (about 3 large oranges)
  • 6 tablespoons fresh lime juice, divided
  • 3 tablespoons minced shallots
  • 2 tablespoons minced garlic
  • 1 tablespoon Dijon mustard
  • 1 tablespoon honey
  • 1 1/2 teaspoons salt
  • 4 thyme sprigs
  • 3 pounds boneless pork shoulder, trimmed and cut into 1 1/2-inch pieces
  • 2 cups fat-free, lower-sodium chicken broth
  • 1/2 cup thinly sliced shallots
  • 1 teaspoon cider vinegar
  • 1 teaspoon freshly ground black pepper
  • 1 tablespoon canola oil

Preparation

1. Cut habanero in half. Seed one half of pepper, and leave seeds in other half. Mince both pepper halves. Combine minced habanero, orange juice, 1/4 cup lime juice, minced shallots, and next 5 ingredients (through thyme) in a large bowl; stir with a whisk. Add pork; toss to coat. Cover and chill 12 to 24 hours.

2. Place pork and marinade in a Dutch oven over medium-high heat. Add broth; bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until meat is tender. Remove pork from pan with a slotted spoon, reserving cooking liquid. Strain cooking liquid through a sieve into a bowl; discard solids. Place a large zip-top plastic bag in a bowl. Pour reserved cooking liquid into bag; let stand 5 minutes. Snip off 1 bottom corner of bag; drain liquid into a medium saucepan, stopping before the fat layer reaches the opening. Discard fat. Set 1/2 cup cooking liquid aside.

3. Place saucepan with cooking liquid over medium-high heat; bring to a boil. Cook 20 minutes or until reduced to about 1 cup. Add sliced shallots, vinegar, black pepper, and 1 tablespoon lime juice. Cover and keep warm.

4. Heat oil in a large nonstick skillet over medium heat. Add pork; cook 10 minutes, turning to brown well on all sides. Add reserved 1/2 cup cooking liquid and remaining 1 tablespoon lime juice. Increase heat to medium-high; cook 4 minutes or until liquid nearly evaporates, stirring occasionally. Place pork in a bowl; pour sauce over pork.

Amount per serving

  • Calories: 223
  • Fat: 8.8g
  • Saturated fat: 2.6g
  • Monounsaturated fat: 4.2g
  • Polyunsaturated fat: 1.2g
  • Protein: 27.3g
  • Carbohydrate: 7.3g
  • Fiber: 0.3g
  • Cholesterol: 75mg
  • Iron: 1.4mg
  • Sodium: 550mg
  • Calcium: 33mg

Posted on

Sweet Potato, Kale & Bacon Egg Bake

Prep Time: 15 min

Cook Time: 40 min

Ingredients (8 servings)

  • 1 sweet potato
  • 1 bunch kale
  • 1/2 onion
  • 6 oz bacon
  • 1 cup ricotta cheese
  • 7 eggs
  • 1/4 cup milk
  • salt & pepper
  • 1/2 cup italian cheese blend

Instructions

  • Pre-heat oven to 375 degrees.
  • Peel and shred the sweet potato.
  • Thinly slice kale and chop onion.
  • Chop bacon.
  • Heat large pan and spray with cooking spray or oil.
  • Add onions and kale to pan. Saute for 5-8 minutes until kale has wilted.
  • Set aside.
  • Heat same pan and add bacon.
  • Saute about 5 minutes until bacon is starting to brown.
  • Remove and drain on paper towel.
  • Combine sweet potato, kale and onion mixture, bacon and ricotta cheese together.
  • Spread into bottom of 9×13 pan sprayed with cooking spray.
  • Whisk together eggs, milk, salt and pepper.
  • Pour over sweet potato mix.
  • Sprinkle with cheese.
  • Bake for 35-40 minutes, until top is golden brown.
  • Can also be made the night before, cover with foil and bake the next morning.
Posted on

Edamame Salad with Crisp Steak Bits

  • YIELD: 4 servings
  • HANDS-ON:22 Minutes
  • TOTAL:22 Minutes
  • COURSE: Main Dishes, Salads

Ingredients

  • 3 cups frozen shelled edamame
  • 2 tablespoons lower-sodium soy sauce
  • 1 tablespoon minced peeled fresh ginger
  • 1 tablespoon mayonnaise
  • 1 tablespoon Dijon mustard
  • 2 teaspoons rice wine vinegar
  • 1 teaspoon dark sesame oil
  • 1 pint cherry tomatoes, halved
  • 1 1/2 cups chopped seeded English cucumber (about 1)
  • 4 green onions, chopped
  • 1 tablespoon olive oil
  • 8 ounces flank steak, cut into small pieces
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Preparation

1. Cook edamame according to package directions. Drain. Rinse with cold water; drain.

2. Combine soy sauce and next 5 ingredients (through sesame oil) in a large bowl, stirring with a whisk. Add edamame, tomatoes, cucumber, and onions; toss to coat.

3. Heat a medium cast-iron skillet over high heat. Add olive oil to pan; swirl to coat. Combine steak, salt, and pepper, tossing to coat steak. Add steak mixture to pan; cook 5 minutes or until well browned and crisp, stirring frequently. Spoon 1 1/2 cups edamame mixture onto each of 4 plates; top evenly with steak.

Nutritional Information

Amount per serving

  • Calories: 277
  • Fat: 14.8g
  • Saturated fat: 2.7g
  • Monounsaturated fat: 6.7g
  • Polyunsaturated fat: 2.8g
  • Protein: 23.1g
  • Carbohydrate: 14.6g
  • Fiber: 6.1g
  • Cholesterol: 20mg
  • Iron: 3.5mg
  • Sodium: 540mg
  • Calcium: 97mg