Weight Loss Coach

Marinated Manchego Cheese and Olives

Rose — Tue, 15 May 2012 08:02:46 +0000

Marinated Manchego Cheese and Olives

For the marinated olives: 1/2 teaspoon coriander seeds
1/2 teaspoon fennel seeds
2 garlic cloves, crushed
1 teaspoon chopped fresh rosemary
2 teaspoon chopped fresh parsley
1 tablespoon sherry vinegar
2 tablespoons olive oil
115g (2/3 cup) black olives
115g (2/3 cup) green olives
For the marinated cheese:150g Manchego or other firm cheese
90ml (6 tablespoons) olive oil
1 tablespoon white wine vinegar
1 teaspoon black peppercorns
1 garlic clove, sliced
fresh thyme or tarragon sprigs
fresh parsley, to garnish (optional)

To make the marinated olives, crush the coriander and fennel seeds in a mortar with a pestle.
Work in the garlic, then add the rosemary, parsley, vinegar and olive oil.
Put the olives in a small bowl and pour over the marinade.
Cover with plastic wrap and chill for up to 1 week.
To make the marinated cheese, cut the cheese into bite size pieces, removing any hard rind and put in a small bowl.
Combine the oil, vinegar, peppercorns, garlic, thyme or tarragon and pour over the cheese.
Cover with plastic wrap and chill for up to 3 days.

South Beach Portabella Florentine

Rose — Tue, 15 May 2012 07:12:00 +0000

South Beach Portabella Florentine

4 portabella mushrooms
2 teaspoons lemon juice
2 teaspoons olive oil
1/2 teaspoon dried basil
5 cups chopped fresh spinach
3 garlic cloves, minced
1/2 teaspoon lemon juice
1/2 teaspoon olive oil
1 teaspoon dried basil
2 eggs
4 tablespoons grated lowfat mozzarella cheese (or a little more if you prefer)
salt and pepper (to taste) (optional)

Brush the mushrooms and remove the stem and scoop out some of the gills so that a shallow cup is formed.
Chop the stems and gills into small pieces.
Mix 2 teaspoons olive oil, 2 teaspoons lemon juice and 1/2 teaspoon basil in a small glass bowl for a minute or so until well combined (should be cloudy looking).
Turn the mushrooms gill side down on a nonstick baking pan and brush the non-gill side throughly with the olive oil mixture, sprinkle with a little salt and pepper as desired.
Preheat the oven to 350 degrees F.
Use the brush to coat a non stick frying pan with any remaining olive oil mixture then add 1/2 teaspoon more olive oil, the garlic and chopped mushroom and cook over medium heat for about 5 minutes stirring frequently.
Add the spinach, 1 teaspoon basil and 1/2 teaspoon lemon juice and cook stirring frequently for another 5 to 10 minutes until the spinach is completely wilted, remove from heat and add salt and pepper if desired.
Whisk the eggs until yolk and white are well combined and then mix in the spinach mixture.
Flip the mushrooms so that the gill side is upward and divide the spinach mixture evenly between the mushrooms being careful not to spill egg on the pan.
Sprinkle each mushroom with 1 tablespoon grated mozzarella cheese.
Bake for 25-30 minutes until the mushrooms are done and cheese is lightly browned.

Preparation time: 25 minute(s)

Cooking time: 30 minute(s)

South Beach Broiled Flank Steak

Rose — Mon, 14 May 2012 09:52:57 +0000

South Beach Broiled Flank Steak

1 1/2 lbs flank steaks
1/2 cup tomato juice
1/4 cup Worcestershire sauce
1 small onion, finely chopped (1/4 cup)
1 tablespoon fresh lemon juice
1 garlic clove, minced
1/2 teaspoon fresh ground black pepper
1/8 teaspoon salt

Place the steak in a 13″x9″ glass baking dish. Combine the tomato juice, Worcestershire sauce, onion, lemon juice, garlic, pepper, and salt.
Pour the mixture over the steak. Cover and refrigerate for 2 hours, turning once.
Place the steak on the broiler rack and brush with the marinade.
Broil 3″ from heat for 5 minute Turn, brush with the marinade, and broil for 3 min til thermometer registers 145 for med-rare.
To serve, cut diagonally across the grain into thin slices.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Grilled Chicken On Spinach

Rose — Mon, 14 May 2012 09:40:37 +0000

Grilled Chicken On Spinach

2 tablespoons olive oil
1 tablespoon vinegar
2 teaspoons minced garlic
1 teaspoon thyme
1/2 teaspoon oregano
1/4 teaspoon cayenne pepper
1/4 teaspoon salt
1/8 teaspoon pepper
4 boneless skinless chicken breast halves
SPINACH: 1 green onion, chopped
2 cloves garlic, minced
1 tablespoon olive oil
1/2 lb fresh mushrooms, sliced
1 lb fresh spinach, torn

Mix the first 8 ingredients.
Rub all over the chicken.
Grill over medium coals for 8 minutes per side.
In lg skillet, saute onion and garlic in oil for 1 minute.
Add mushrooms, cook and stir for 2 minutes.
Add spinach and saute for 3 more minutes.
Place spinach on plates, top with chicken.

Preparation time: 8 minute(s)

Cooking time: 18 minute(s)

Baked Crunchy Zucchini

Rose — Mon, 14 May 2012 02:45:55 +0000

Baked Crunchy Zucchini

1 very large zucchini-or several smaller, cut into 1/2-inch rounds
1/2 cup egg white substitute
1/2 cup oat bran
1/4 cup wheat bran
2 t cornstarch
2 T grated Parmesan cheese, plus one T (separated)
salt and pepper
cooking spray

In one shallow bowl, pour the egg whites.
In another mix together the brans, cornstarch, 2 tablespoons of the Parmesan and season the “breadcrumbs” with salt and pepper.
Dip both sides of each zucchini round in the egg white and then the crumbs.
Place them on a cookie sheet lined with parchment paper and season them with salt and pepper.
Spray each side of the rounds with cooking spray and sprinkle the last tablespoon of Parmesan on top of them.
Bake for 20-25 minutes at 350, flipping them halfway through. Serve them hot.

Pumpkin and Shrimp Curry

Rose — Mon, 14 May 2012 02:41:05 +0000

Pumpkin and Shrimp Curry

1 small onion, sliced
1 T minced ginger
2 large garlic cloves, minced
2 plum tomatoes, seeded and diced
1 15 oz can pumpkin puree
2 cups low sodium chicken broth
1 cup skim milk (replaces 1 cup unsweetened coconut milk)
2 t curry powder
1/2 t ancho chili powder
1 T smoked paprika
1/2 small butternut squash, peeled, seeded and diced
1 lb shrimp, peeled and deveined
1/4 cup cilantro, chopped
2 T fresh chives, chopped

Saute onion and ginger in a bit of olive oil spray for 8 minutes, adding the garlic in the last minute.
Add the tomato and pumpkin and continue to cook for another 8 minutes.
Add the broth, milk, butternut squash and all seasonings and simmer for 15-20 minutes.
Add the shrimp and cook for 3-5 minutes, until the shrimp is fully cooked.
Garnish with fresh cilantro and chives.

Red Wine-Braised Roast

Rose — Mon, 14 May 2012 02:36:40 +0000

Red Wine-Braised Roast

3 lbs lean beef roast (like eye or top round), cut into 2-inch pieces
1 large onion, chopped
2 carrots, peeled, chopped
1 celery stalk, chopped
2 T cornstarch, mixed with 1 T water
1 tablespoon tomato paste
1 15 oz can diced tomatoes
1 cup dry red wine
10 sprigs flat-leaf parsley
2 fresh or dried bay leaves
5 cloves garlic, chopped
4 cups low sodium beef broth

Season meat with salt and pepper.
Heat a large Dutch oven over medium-high heat.
Working in 2 batches, brown meat on all sides with a bit of cooking spray, about 8 minutes per batch.
Transfer to a plate. Using a bit of cooking spray, add onions, carrots, and celery to pot and cook over medium-high heat, stirring often, until onions are browned, about 8 minutes.
Add cornstarch mixture and tomato paste; cook, stirring constantly, until well combined and deep red, 2-3 minutes.
Stir in wine, then add meat back in with any accumulated juices.
Bring to a boil; lower heat to medium and simmer until wine is reduced by half, about 25 minutes.
Add all herbs to pot along with garlic. Stir in broth. Bring to a boil, cover, and transfer to oven.
Cook until meat is tender, 2–2 1/2 hours.
Transfer meat to a platter and strain sauce from pot and remove as much fat as you can.
Season sauce to taste with salt and pepper and serve with chunks of shredded meat. This can be served with cauliflower mash for a complete meal.

BLT Salad

Rose — Mon, 14 May 2012 02:28:44 +0000

BLT Salad

3 T lowfat buttermilk
3 T plain greek yogurt
1 T parsley, chopped
1 T shallot or sweet onion, finely chopped
salt and pepper
1/2 head lettuce, shredded
1/4 cup Real Bacon Bits or turkey bacon, cooked and crumbled
8 cherry tomatoes, halved

Mix the first 5 ingredients and refrigerate until you are ready to serve.
Just before serving, toss the lettuce, bacon and tomatoes in the dressing and top with freshly ground pepper.

Trumpet Mushroom and Leek Gratin

Rose — Mon, 14 May 2012 02:21:07 +0000

Trumpet Mushroom and Leek Gratin

3 trumpet mushrooms or Portabellas, sliced
1/2-inch thick
1 leek, white only, halved and sliced
1 clove garlic, minced
2 T fresh parsley, chopped
3 T sherry wine
1/4 cup fat free half n half
1/2 t cornstarch
1 T Gruyere cheese, grated
salt and pepper
cooking spray

Sauté mushrooms in a bit of cooking spray until they are nice and brown.
Remove them from the pan and sauté the leeks in a bit more spray for about 5 minutes, adding the garlic in the last minute.
Add the sherry and cook for another five minutes.
Add the half n half and sprinkle the cornstarch over it.
Mix it in well and cook for another 2-3 minutes, or until sauce has thickened.
Remove from heat. Pour half the leek mixture into a small casserole dish.
Layer the mushrooms over it and top with the last half of the mixture.
Bake at 375 for 25 minutes. Let set for 5 minutes before serving.

Atkins Veggie-Ham Cheesy Omelet

Rose — Mon, 14 May 2012 02:05:59 +0000

Atkins Veggie-Ham Cheesy Omelet

8 large eggs
1/4 cup water
1/4 tsp salt
1/2 tsp pepper
4 tsp unsalted butter
4 oz (1 cup) grated cheddar cheese
Fillings:
1 tbsp olive oil
3/4 cup chopped red capsicum
1/2 cup chopped yellow onion
3/4 cup diced ham/bacon

Filling: Heat olive oil in a large pan on medium-high heat.
Cook chopped capsicum and onion for 5 minutes.
Add in ham and cook until ingredients turned light golden.
Keep aside for later use, 1/4 portion for each omelet.
Omelet: In a big bowl, whisk eggs, water, salt and pepper.
Melt 1 tsp butter over medium high heat in an 8-inch nonstick skillet.
Pour in 1/2 cup of egg mixture into the skillet and swirl to properly cover the base with mixture. Cook until eggs just set.
Put 1/4 portion of fillings and 1/4 cup grated cheese over half of the omelet and fold to cover the fillings.
Repeat with remaining egg mixture, butter, cheese and fillings.
To save time, you may also cook all the contents at one time and cut into 4 pieces before serving.

Atkins Lamb Plain Yogurt Curry

Rose — Mon, 14 May 2012 01:54:58 +0000

Atkins Lamb Plain Yogurt Curry

2 lbs (900g) lamb (2-inch cubes)
1 tbsp cooking oil
1 tbsp butter
1 tbsp chopped red onion
1 tbsp chopped garlic
2 tsp grated ginger (or 1/2 tsp ginger powder)
2 tbsp curry powder
15 oz (450 ml) chicken broth
1/4 cup whole milk plain yogurt
2 tbsp chopped cilantro
salt & pepper to taste

Heat cooking oil and butter in a non-stick deep pan over medium heat and brown lamb.
Remove and put on plate. Keep 2 tbsp lamb fat.
Using the fat, cook red onion with red onion, garlic, ginger (or ginger powder), curry powder until soft, then add in the remaining ingredients and stir for 1 minute.
Add in cooked lamb and stir to coat.
Then, add chicken broth and bring to boil.
Simmer for 90 minutes over low heat until lamb become tender.
Remove from heat and add in milk, yogurt, cilantro, salt & pepper. Serve.

Atkins Spicy Chicken Wings with Blue-Cheese Sauce

Rose — Mon, 14 May 2012 01:05:00 +0000

Atkins Spicy Chicken Wings with Blue-Cheese Sauce

2 lbs (900g) chicken wings (cut into 2)
Ingredients A (For marinating):
1 egg
1 cup (240ml) apple cider vinegar
1/2 cup (120ml) cooking oil
1 tsp salt
1/2 tsp pepper
1/2 tsp garlic powder
1/4 tsp celery salt
Dash of cayenne pepper
Ingredients B (For blue-cheese dipping sauce):
1 cup mayonnaise
1/2 cup sour cream
1/3 cup crumbled blue cheese
1 spring onion or scallion (chopped)
1 tbsp lemon juice
1 tsp minced garlic

Preheat oven to 450°F/230°C.
Beat egg in a medium bowl.
Add egg, apple cider vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne pepper. Mix well.
Put the chicken into marinade and set aside for 15 minutes.
Arrange marinated chicken wings on a baking pan and bake for about 30 minutes.
In between cooking, turn and brush wings with marinade repeatedly, until all becoming crispy.
For preparing the dipping sauce, mix mayonnaise, sour cream, blue cheese, spring onion or scallion, lemon juice and garlic.
Serve chicken wings with dipping sauce.

Atkins Broiled Spicy-Orange Chicken

Rose — Sun, 13 May 2012 23:56:10 +0000

Atkins Broiled Spicy-Orange Chicken

2 lbs (900g) chicken breast with skin (cut into 4)
1/4 cup (60 ml) orange juice
2 tsp chopped garlic
1 tbsp olive oil
1 tbsp chili powder
1 tsp sugar substitute
1 tsp grated orange rind
1/4 tsp cayenne pepper (optional)
salt
ground black pepper

Put orange juice, chopped garlic, olive oil, chili powder, sugar substitute, grated orange rind and cayenne pepper in a re-sealable plastic bag and toss.
Then add in chicken breast and coat with the sauce.
Keep refrigerated for at least 6 hours or preferably overnight. Preheat broiler.
Put seasoned chicken on broiler and sprinkle with salt and ground black pepper.
Put broiler rack about 15cm or 6 inches from the heating element.
Cook for about 15 minutes. Turn the chicken halfway through cooking so that it is properly cooked.

Atkins Broccoli in Butter-Lemon Sauce

Rose — Sun, 13 May 2012 23:40:18 +0000

Atkins Broccoli in Butter-Lemon Sauce

broccoli green florets (from 1 large broccoli)
1/2 tsp salt
1 tsp cooking oil
1 tbsp chopped shallot
2 tbsp white wine
1/2 tbsp lemon juice
2 oz (55g) unsalted butter cubes
1/2 tbsp lemon juice
salt & pepper to taste

Boil a pot of water and add in ingredients A.
Cook broccoli until becomes tender, about 5 minutes.
Drain off the water.
For the sauce, cook shallot, white wine and lemon juice in a saucepan over medium heat, until reduced to 1 tbsp.
Then, add in butter cubes to unsalted butter, lemon juice, salt & pepper gradually and cook under very low heat.
Stir constantly to melt all the butter, till sauce becoming smooth.
Remove from heat and add in the remaining ingredients from unsalted butter, lemon juice, salt & pepper .
Place broccoli florets on a plate and cover with the sauce and serve.

Low Carb Balsamic Chicken

Rose — Mon, 07 May 2012 05:46:01 +0000

Low Carb Balsamic Chicken

6 boneless skinless chicken breasts
1 1/2 teaspoons dried rosemary
2 cloves garlic, minced
3/4 teaspoon black pepper
1/2 teaspoon salt
1 tablespoon olive oil
1/4 cup balsamic vinegar

Rinse and dry chicken.
Mix all seasonings in small bowl.
Place chicken in large bowl.
Drizzle chicken with olive oil and rub with seasoning mix.
Cover and refrigerate overnight.
Preheat oven to 450 degree.
Spray heavy roasting pan with cooking spray.
Place chicken in pan, bake 10 min.
Turn chicken over,stirring in 3 to 4 Tbs.
Bake 10 more min.
If pan is dry,stir in 1 to 2 Tbs.
Drizzle Balsamic over chicken in pan.
Transfer chicken to large plate.
Stir pan drippings,drizzle over chicken.

Preparation time: 20 minute(s)

Cooking time: 30 minute(s)

Cabbage Soup

Rose — Mon, 07 May 2012 05:39:03 +0000

Cabbage Soup

1 head cabbage, chopped
1 onion, diced
4 celery ribs, diced
4 ounces mushrooms, sliced
2 tablespoons garlic, finely minced
14 cups water
10 chicken bouillon cubes
1 (6 ounce) can tomato paste
salt
pepper

Mix everything together and bring to a boil.
Turn heat down and simmer until veggies are soft.
Serve warm or cold.

Preparation time: 15 minute(s)

Cooking time: 1 hour(s)

Steamed Baby Bok Choy and Broccoli

Rose — Mon, 07 May 2012 05:33:18 +0000

Steamed Baby Bok Choy and Broccoli

1 lb fresh broccoli
1 lb fresh baby bok choy
1 clove minced garlic
2 tablespoons soy sauce
1 tablespoon vegetable oil
2 teaspoons finely minced ginger

Cut broccoli head into florets and stems into bite sized pieces.
Cut the leaves off the bok choy and cut the stems into bite sized chunks.
Steam the broccoli and the stems of the bok choy in half a cup of boiling water for 5 minutes or until they are bright green.
Remove lid and boil water out.
Add garlic and oil and stir well.
Add bok choy leaves.
Cover pot briefly til leaves just wilt.
Add ginger and soy sauce.
Stir, then serve.

Preparation time: 10 minute(s)

Cooking time: 7 minute(s)

South Beach Gazpacho

Rose — Mon, 07 May 2012 05:29:33 +0000

South Beach Gazpacho

1 cup tomato juice or 1 cup vegetable juice
1/2 cup fresh tomato, peeled, seeded, finely chopped
3 1/4 tablespoons celery, finely chopped
3 1/4 tablespoons cucumbers, finely chopped
3 1/4 tablespoons green bell peppers, finely chopped
3 1/4 tablespoons green onions, finely chopped
1 1/4 tablespoons white wine vinegar
3/4 tablespoon extra virgin olive oil
1/3 large garlic clove, minced
3/4 teaspoon fresh flat-leaf parsley, finely chopped
1/4 teaspoon salt
1/4 teaspoon Worcestershire sauce (use a vegetarian version if making this vegetarian or vegan)
1/4 teaspoon black pepper, freshly ground

Combine all ingredients in a glass or stainless steel bowl.
Cover and refrigerate overnight.

Preparation time: 30 minute(s)

South Beach Milkshake

Rose — Mon, 07 May 2012 04:53:48 +0000

South Beach Milkshakes

4 -6 ice cubes
1 cup skim milk
1 tablespoon vanilla extract
1 teaspoon Splenda sugar substitute
cocoa (optional)
cinnamon (optional)

Crush ice cubes in blender.
Add remaining ingredients.
Blend.

Preparation time: 2 minute(s)

Italian Breadcrumbs

Rose — Sun, 06 May 2012 16:41:56 +0000

Italian Breadcrumbs

6 T Oat Bran
3 T nonfat cream cheese
3 eggs or 3/4 cup egg whites
1 t dried basil
1/2 t dried oregano
1 T dried parsley
1 t salt
1/2 t pepper
1/2 t red pepper flakes
3-4 T water

Whisk the first three ingredients together and add a tablespoon of water at a time until you get it to crepe batter consistency.
Pour 1/4 cup of the mixture into a large non-stick skillet coated with cooking spray.
Tilt the pan until the batter has made a large thin circle and brown both sides. Create wraps and toast them to get them nice and brown. T
Then put them in a food processor after they cooled and processed to breadcrumb consistency.

“Fried” Shrimp

Rose — Sun, 06 May 2012 16:37:21 +0000

“Fried” Shrimp

6 large shrimp, peeled and deveined
1 recipe Italian Breadcrumbs
1 egg or 1/4 cup egg substitute
1/4 t paprika
1/4 t garlic powder
salt and pepper

Dip each shrimp in the egg and then the breadcrumbs.
Season with salt, pepper, paprika and garlic powder.
Spray each side with a bit of cooking spray.
Bake at 400 for 20 minutes, flipping half way through.

Italian Chicken Meatballs

Rose — Sun, 06 May 2012 16:33:59 +0000

Italian Chicken Meatballs

1 lb ground chicken
1 egg or 1/4 cup egg substitute
1/3 cup oat bran
1/4 cup sun-dried tomatoes, either
reconstituted or well-drained and chopped
1/4 cup fresh basil, chopped
1/4 cup fat free cottage cheese
1/2 cup fat free mozzarella, shredded
salt and red pepper flakes

Mix all ingredients by hand, careful not to handle it too much.
On a baking sheet, bake smaller meatballs 15 minutes, larger for 22-25, at 400.

Jalapeno, Sweet Bell Pepper and Turkey Bacon Bread

Rose — Sun, 06 May 2012 16:30:35 +0000

Jalapeno, Sweet Bell Pepper and Turkey Bacon Bread

3 T fat free Philadelphia cream cheese
3 T fat free Greek yogurt
1/2 jalapeno pepper, chopped
1/4 cup red bell pepper, finely chopped
4 whole eggs plus 2 egg whites
2 t baking powder
4 T oat bran
4 T wheat bran
1/4 lb turkey bacon, cooked and chopped
2/3 cup fat free mozzarella, shredded
1/2 t salt

Line the bottom and 2 sides of a 6″x10″ baking dish with parchment paper and spray with a bit of cooking spray.
Pour into 6×10 baking dish and bake at 350 for 30-35 minutes until a toothpick inserted comes out clean and top is nice and brown.
Let cool for 5 minutes and remove from pan.
Slice the bread to the same size as a slice of meatloaf.
Cut the bread in half lengthwise and toast.
Spread the bread with more chipotle sauce and top with a piece of warm meatloaf.

Oat Bran Crostini with Pulled Pork

Rose — Sun, 06 May 2012 16:25:00 +0000

Oat Bran Crostini with Pulled Pork

1 packet of rapid rise active yeast
1/2 cup warm water
1/2 cup of oat bran
1/2 t olive oil
pinch of salt

Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble.
Place the bowl over simmering water and add the oat bran, a pinch of salt, and olive oil, slowly, until a very sticky ball of dough forms.
Keep stirring until the moisture is absorbed and it resembles a ball of dough.
Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour.
The dough will not rise much but it will lose it’s stickiness and become much easier to handle.
Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle.
Cut the dough into a dozen pieces. Spray both sides with olive oil spray and place on a pizza stone or cookie sheet.
Add freshly cracked pepper and kosher salt on the top.
Bake at 425 for 12 minutes or until crispy.

Salmon Puffs

Rose — Sun, 06 May 2012 16:12:02 +0000

Salmon Puffs

14 1/2 ounces salmon, canned — drain; pick out bones and skin
1 large egg
1 teaspoon tabasco sauce
3 tablespoons protein powder
1/2 teaspoon salt and pepper
1/4 cup celery — diced fine
1/4 cup onion — diced fine
1/2 cup pork rinds — crush then measure
2 ounces cream cheese — cut into cubes oil for frying

Mix everything well and shape into balls (you may need to add more protein powder if they’re too wet to hold their shape, or a little cream if too dry).
Deep fry at 350f for 3-4 minutes or until golden brown.
Drain well on paper towels.

Remoulade

Rose — Sun, 06 May 2012 16:09:11 +0000

Remoulade

1/3 cup mayonnaise
1/4 cup dijon mustard
1/4 cup vegetable oil
1 tablespoon lemon juice
1 tablespoon horseradish — prepared, white
2 tablespoons minced fresh parsley
1 1/2 teaspoons tarragon — minced, fresh
1 1/2 teaspoons gherkins — minced, or sweet pickle relish
1 1/2 teaspoons capers — drained, chopped
1/2 teaspoon minced garlic
1/2 teaspoon anchovy paste
1 tablespoon paprika — sweet
Salt and pepper
Liquid hot pepper sauce

Combine mayo, mustard, oil, lemon juice & horseradish.
Blend well. Stir in parsley, tarragon, gherkins, capers, garlic, anchovy paste & paprika.
Season with salt, pepper & hot pepper sauce.
Transfer to covered container, and refrigerate for 2 hours. Keeps 4-5 days.

Pecan Crusted Roughy

Rose — Sun, 06 May 2012 16:02:33 +0000

Pecan Crusted Roughy

10 ounces orange roughy fillets — or any mild fish – 2 fillets
4 tablespoons mayonnaise
2 tablespoons ground pecan meal
McCormack’s Old Bay Style Seafood
seasoning

Preheat the oven to 400 degrees.
Spray a baking dish with Pam, or brush with a light coating of oil.
Place the fillets in the pan, and sprinkle with a little of the seafood seasoning, then turn over and season the other side as well.
Spread each fillet with 2 T mayo (or slightly less to taste, but it should be a fairly thick coating), and sprinkle with 1 T. pecan meal.
Bake for approximately 15-20 minutes, or until fish turns opaque and flakes.

Basil-Tomato Tuna Steaks

Rose — Sun, 06 May 2012 15:52:43 +0000

Basil-Tomato Tuna Steaks

1 tablespoon olive oil — or canola oil
4 tuna steak — or salmon
1/2 teaspoon salt
1/8 teaspoon pepper
1/3 cup fresh basil leaves — loosely packed
1 medium tomato — chopped
1/4 cup shredded mozzarella cheese

In a large nonstick skillet, heat oil over medium heat.
Add the tuna steaks; cook for 3 minutes on each side or until fish flakes easily with a fork.
Transfer to a broiler pan. Sprinkle fish with salt and pepper.
Cover with basil leaves. Top with tomato and cheese.
Broil 4-6 in. from heat for 2 minutes or until the cheese is melted.

Asparagus With Salmon Sauce

Rose — Sun, 06 May 2012 15:44:36 +0000

Asparagus With Salmon Sauce

1 1/2 Cups Heavy Cream
1 pound fresh salmon
2 tablespoons salmon cream cheese
Asparagus

Cook Salmon until barely done.
Put Cream in pan and heat, add cream cheese, cook until melted.
Add flaked (or chunked fish).
Heat through and sauce has thickened.
Pour over cooked Asparagus.

Black Bean Hummus

Rose — Mon, 30 Apr 2012 00:16:58 +0000

Black Bean Hummus

1 (15 ounce) can black beans
1/4 cup vegetable stock or 1/4 cup water
3 tablespoons tahini
3 garlic cloves
2 tablespoons lemon juice
1 1/2 tablespoons soy sauce
salt (to taste)
cayenne pepper (to taste)

Rinse and drain the canned beans.
Place the first 6 ingredients into food processor.
Whirl it together until smooth *hey if you like chunky, go for it!*.
Add the salt and cayenne to taste.
Refrigerate for 1 or 2 hours to allow flavors to meld.
Spoon into a bowl and serve with your preferred dippers.

Preparation time: 5 minute(s)

Diet Faux Ice Cream

Rose — Mon, 30 Apr 2012 00:10:39 +0000

Diet Faux Ice Cream

1 sugar-free fudgsicle
2 tablespoons peanut butter
2 -3 tablespoons Cool Whip, topping

Place Fudgicle in a microwaveable dish and micro on low for a few (3-5) seconds, just long enough to slightly soften it.
Remove the fudgicle from the stick into the bowl.
Add the peanut butter and cool whip and stir completely.
Cover bowl with plastic wrap and freeze for at least 1 hour. Remove and enjoy.

Preparation time: 5 minute(s)

Salmon Parcel

Rose — Mon, 30 Apr 2012 00:00:15 +0000

Salmon Parcel

400 g salmon fillets
1 tablespoon lemongrass, finely chopped
1 tablespoon dill, finely chopped
1 tablespoon parsley, chopped
8 cherry tomatoes
1/2 small sweet pepper, try to get orange (capsicum)
50 g baby spinach leaves
50 g mint leaves
1 teaspoon red wine vinegar
salt
pepper
1 teaspoon olive oil

Preheat oven to 180°F (350°F).
Get 4 sheets of tinfoil, enough to make a bag for each individual fillet.
Lightly oil the base.
Spoon on lemon grass, dill and parsley into the center of each sheet.
Score the skin of each fillet and lay skin side down onto herbs.
Season flesh side with salt and pepper.
Bring up sides of foil and fold down until its tight but still enough room for fillet to breath. Bring in other sides.
On a baking tray place parcels and put into the oven. Shouldn’t take any more then 10 minutes to cook fish through but you may want to check to make sure fish has flaked.
In the meantime cut cherry tomatoes into quarters and cut the capsicum/pepper into small thin strips.
Toss together with baby spinach, herbs and the red wine vinegar.

Preparation time: 4 minute(s)

Cooking time: 4 minute(s)

Mocca Ricotta Creme

Rose — Sun, 29 Apr 2012 09:40:57 +0000

Mocca Ricotta Creme

1/2 cup part-skim ricotta cheese
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package sugar substitute
1 dash espresso powder
5 mini chocolate chips

Mix together the ricotta, cocoa powder, vanilla extract and sugar substitute in a dessert bowl.
Serve chilled with a dusting of espresso powder and sprinkle with the mini chocolate chips.

Preparation time: 5 minute(s)

South Beach Ketchup

Rose — Sun, 29 Apr 2012 09:27:48 +0000

South Beach Ketchup

1 (8 ounce) can tomato sauce
3/4 cup tomato paste
2 tablespoons sugar substitute
2 teaspoons onion powder
2 teaspoons light soy sauce
1/2 teaspoon ground cloves
1/2 teaspoon ground allspice
1 1/2 tablespoons malt vinegar

Combine all ingredients in a large pot over medium heat.
Simmer for 5 minutes.
Refrigerate until serving.
Keeps covered in the refrigerator for 1 week.

Preparation time: 5 minute(s)

Cooking time: 5 minute(s)

Smokey Bacon and Jalapeno Dip

Rose — Sun, 29 Apr 2012 08:54:14 +0000

Smokey Bacon and Jalapeno Dip

1/2 cup low fat cheddar, shredded
1/4 cup Real Bacon Bits
2 T jalapeno, finely chopped
2 T red bell pepper, finely chopped
1 T green onion, chopped
2 T fat free cream cheese
2 T fat free sour cream
1/8 t liquid smoke
1/4 t garlic powder
celery sticks

Mix all ingredients together in a bowl and pour into an 8 ounce ramekin.
Bake at 450 for 20 minutes. Serve with celery sticks.

Oat Bran Bruschetta

Rose — Fri, 27 Apr 2012 10:50:55 +0000

Oat Bran Bruschetta

1 packet of rapid rise active yeast
1/2 cup warm water
1/2 cup of oat bran
1/2 t olive oil
pinch of salt

Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble.
Place the bowl over simmering water and add the oat bran, a pinch of salt, and olive oil, slowly, until a very sticky ball of dough forms.
Keep stirring until the moisture is absorbed and it resembles a ball of dough.
Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour.
The dough will not rise much but it will lose it’s stickiness and become much easier to handle.
Place pizza stone in the oven and preheat to 425.
Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle.
Cut the dough into a dozen pieces. Spray both sides with olive oil spray, place the strips on a new piece of parchment paper, and place on the pre-warmed pizza stone.
Add freshly cracked pepper and kosher salt on the top.
Bake at 425 for 12 minutes, flip them over and bake another 10 minutes or until crispy.

Oat Bran Crostini with Pulled Pork

Rose — Fri, 27 Apr 2012 10:35:38 +0000

Oat Bran Crostini with Pulled Pork

1 packet of rapid rise active yeast
1/2 cup warm water
1/2 cup of oat bran
1/2 t olive oil
pinch of salt

Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble.
Place the bowl over simmering water and add the oat bran, a pinch of salt, and olive oil, slowly, until a very sticky ball of dough forms.
Keep stirring until the moisture is absorbed and it resembles a ball of dough.
Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour. The dough will not rise much but it will lose it’s stickiness and become much easier to handle.
Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle.
Cut the dough into a dozen pieces. Spray both sides with olive oil spray and place on a pizza stone or cookie sheet.
Add freshly cracked pepper and kosher salt on the top.
Bake at 425 for 12 minutes or until crispy.

Oat Bran Crostini with Butternut Squash and Goat Cheese

Rose — Fri, 27 Apr 2012 10:30:03 +0000

Oat Bran Crostini with Butternut Squash and Goat Cheese

1 packet of rapid rise active yeast
1/2 cup warm water
1/2 cup of oat bran
1/2 t olive oil
pinch of salt

Pour yeast over the warm water and let it sit for 10 minutes until it starts to bubble.
Place the bowl over simmering water and add the oat bran, a pinch of salt, and olive oil, slowly, until a very sticky ball of dough forms.
Keep stirring until the moisture is absorbed and it resembles a ball of dough.
Spray a glass bowl with olive oil spray, place the dough in the bowl, cover with a kitchen towel and let rise in a warm place for an hour. The dough will not rise much but it will lose it’s stickiness and become much easier to handle.
Place the dough between two pieces of parchment paper and roll it out until it’s about a 9-inch circle.
Cut the dough into a dozen pieces. Spray both sides with olive oil spray and place on a pizza stone or cookie sheet .
Add freshly cracked pepper and kosher salt on the top.
Bake at 425 for 12 minutes or until crispy.

Smokey Bacon and Jalapeno Dip

Rose — Fri, 27 Apr 2012 10:23:08 +0000

Smokey Bacon and Jalapeno Dip

1/2 cup low fat cheddar, shredded
1/4 cup Real Bacon Bits
2 T jalapeno, finely chopped
2 T red bell pepper, finely chopped
1 T green onion, chopped
2 T fat free cream cheese
2 T fat free sour cream
1/8 t liquid smoke
1/4 t garlic powder

Mix all ingredients together in a bowl and pour into an 8 ounce ramekin.
Bake at 450 for 20 minutes. Serve with celery sticks.

Oven-Fried Fish

Rose — Thu, 26 Apr 2012 10:36:11 +0000

Oven-Fried Fish

2 pounds firm fish — cut into serving size pieces
1 tablespoon salt
1 egg — beaten
1/2 cup flax seed — 1 cup ground — 1/2 cup seeds should grind to 1 cup
1 teaspoon onion powder
1 teaspoon chili powder

Add salt to beaten egg, mix well. Mix ground flax seeds, onion powder and chili powder.
Dip fish into egg, then roll in dry ingredients. Place in foil-lined baking dish.
Pour melted butter over fish. Place pan on shelf near top of oven.
Bake 10-12 minutes at 500 F.

Marinade For Fish

Rose — Thu, 26 Apr 2012 10:32:58 +0000

Marinade for Fish

Fish
black pepper
olive oil
sesame oil
teriyaki sauce

Rub fish with black pepper.
For marinade mix olive oil, a little sesami oil, and a little soy or teriyaki sauce.
Let fish sit in the marinade at least 30 min and up to two days.
To grill, add a little bit of oil to the pan and heat very hot until starts to smoke.
Add fish and grill a 1-2 minutes per side. Longer if you like you fish well done.

Indian Style Tuna Kebabs

Rose — Thu, 26 Apr 2012 10:27:18 +0000

Indian Style Tuna Kebabs

1 can tuna in brine
1 small red onion
2 ounces cheddar cheese — mild
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon cumin seed
1 egg — beaten
fresh corriander
1 egg — beaten for coating

Into a ball, then flatten like a burger. Once firmly into shape, coat with egg by dipping the kebab into the egg mixture.
Turn over and then straight into the frying pan. make sure the pan is coated with3 tblspns of oil (any).
Once side is cooked then turn until golden brown.
Once cooked as they cook very quick serve with salad and sour cream and onion dip.

Fried Sea Scallops

Rose — Thu, 26 Apr 2012 10:23:24 +0000

Fried Sea Scallops

1 pound sea scallops — fresh
Hot pork rinds — crushed
salt — to taste (optional)

Heat oil in skillet. Crush the pork rinds into a fine powder.
Add the salt. Add the scallops to the baggie and coat really well with the pork rinds.
Fry them until they are good and crispy.

Fish With Cucumber Sauce

Rose — Thu, 26 Apr 2012 10:16:01 +0000

Fish With Cucumber Sauce

2/3 cup cucumber — chopped and seeded
1/2 cup radishes — chopped
1 teaspoon vegetable oil
2 tablespoons tarragon vinegar
1/4 teaspoon dried tarragon
salt and pepper — to taste
4 tilapia fillets ( 6 ounces each )
2 tablespoons butter

Combine first six ingredients in a small bowl; mix well.
Let stand at room temperature while preparing fish.
Saute tilapia ( also known as St. Peters Fish) in butter in a large skillet over medium heat for two to three minutes on each side or until fish flakes easily.
Transfer to serving plate. Spoon cucumber mixture over each serving.

Taco Soup

Rose — Thu, 19 Apr 2012 15:41:31 +0000

Taco Soup

1/2 lb extra lean ground beef
1/4 cup chopped onion
1 1/2 cups water
1 (16 ounce) can diced tomatoes with juice
1 (15 ounce) can kidney beans , with liquid
1 (8 ounce) can tomato sauce
2 tablespoons taco seasoning
2% cheddar cheese , shredded (optional)
plain yogurt (optional)
avocado , slices (optional)

Cook ground beef and onion in medium saucepan over medium heat until meat is browned and onion is tender. Drain.
Mix in water, tomatoes, kidney beans, tomato sauce and taco seasoning. Bring to a boil.
Cover, reduce heat, and simmer for 30 minutes.
Serve topped with cheese, yogurt and avocado slices if desired.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Faux Ice Cream

Rose — Thu, 19 Apr 2012 15:31:53 +0000

Faux Ice Cream

1 sugar-free fudgsicle
2 tablespoons peanut butter
2 -3 tablespoons Cool Whip , topping

Place Fudgicle in a microwaveable dish and micro on low for a few (3-5) seconds, just long enough to slightly soften it.
Remove the fudgicle from the stick into the bowl. Add the peanut butter and cool whip and stir completely.
Cover bowl with plastic wrap and freeze for at least 1 hour.

Preparation time: 5 minute(s)

Grilled Ginger Garlic Chicken Breasts

Rose — Thu, 19 Apr 2012 15:21:01 +0000

Grilled Ginger Garlic Chicken Breasts

1 lb boneless skinless chicken breast
2 tablespoons lemon juice
2 teaspoons fresh ginger , minced fine
3 garlic cloves , minced
2 teaspoons lite olive oil
1 teaspoon cumin
salt and pepper

Flatten the breasts to 1/2″ thickness.
Combine lemon juice, ginger, garlic, oil and cumin.
Spread over the chicken.
Marinate for 10 minutes.
Grill or broil 2-3 minutes each side.
Season with salt & pepper.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Crock Pot Chicken Taco Meat

Rose — Thu, 19 Apr 2012 15:15:39 +0000

Crock Pot Chicken Taco Meat

3 tablespoons taco seasoning
1 cup chicken broth
1 lb boneless skinless chicken breast

Dissolve taco seasoning into chicken broth.
Place chicken breasts in crock pot and pour chicken broth over.
Cover and cook on low for 6-8 hours.
With two forks, shred the chicken meat into bite-size pieces.
To freeze, place shredded meat into freezer bags with the juices.
Press out all the air and seal.

Cooking time: 6 hour(s)

Chicken Capri

Rose — Thu, 19 Apr 2012 15:09:51 +0000

Chicken Capri

4 tablespoons low-fat ricotta cheese (Part Skim)
1/2 teaspoon dried oregano
1 teaspoon fresh parsley , finely minced
1/4 teaspoon salt
1/4 teaspoon fresh cracked pepper
2 tablespoons parmesan cheese
4 boneless skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
4 tablespoons crushed tomatoes
4 slices reduced-fat mozzarella cheese

In a small bowl mash Ricotta Cheese, Parmesan Cheese, Salt, Pepper, Oregano& Parsley together until well blended.
Toss the chicken with the garlic powder and brown in the olive oil in a large skillet over medium heat for 10 minutes per side.
When done remove to a shallow casserole dish to cool slightly.
Preheat oven to 350 degrees.
Spoon 1 Heaping serving spoon of Ricotta mixture onto each chicken breast and top with 1 tablespoons of Crushed Tomatoes.
Place one slice of mozzarella cheese on each one and place in the top rack of the oven.
Bake for 20 minutes until a meat thermometer registers 170 deg. farenheit.

Preparation time: 10 minute(s)

Cooking time: 35 minute(s)

South Beach Diet’s Mocha Ricotta Creme

Rose — Thu, 19 Apr 2012 14:51:29 +0000

South Beach Diet’s Mocha Ricotta Creme

1/2 cup part-skim ricotta cheese
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package sugar substitute
1 dash espresso powder
5 mini chocolate chips

Mix together the ricotta, cocoa powder, vanilla extract and sugar substitute in a dessert bowl.
Serve chilled with a dusting of espresso powder and sprinkle with the mini chocolate chips.

Preparation time: 5 minute(s)

Mexican Jumping Beans

Rose — Thu, 19 Apr 2012 14:40:13 +0000

Mexican Jumping Beans

1 small onion , chopped
1 green pepper , chopped
2 cloves garlic , minced
1 teaspoon olive oil
2 (15 ounce) cans red kidney beans , drained and rinsed
1 cup water
2 tablespoons chili powder or 2 tablespoons taco seasoning
low-fat Mexican cheese blend , for topping

In a medium saucepan, sautee the pepper, onion and garlic in olive oil until crisp-tender.
Add beans, water and seasoning; simmer on low to medium heat until thickened (about 10 minutes).
Top with cheese upon serving.

South Beach Diet Balsamic Vinaigrette

Rose — Thu, 19 Apr 2012 13:46:36 +0000

South Beach Diet Balsamic Vinaigrette

1/3 cup extra virgin olive oil
1/3 cup balsamic vinegar
2 teaspoons fresh thyme, chopped or 1/2 teaspoon dried thyme
1 tablespoon chopped fresh basil or 1 teaspoon dried basil
1/4 teaspoon salt
1/8 teaspoon pepper

Combine all ingredients in a jar or container with a tight lid.
Cover and shake.
Store in refrigerator.

Preparation time: 5 minute(s)

South Beach Peanut Butter Cup

Rose — Thu, 19 Apr 2012 13:39:52 +0000

South Beach Peanut Butter Cup

1 no-sugar-added fudge pop or 1 sugar-free fudgsicle
2 tablespoons natural-style peanut butter
2 teaspoons light whipped topping (to taste)

Microwave fudge pop for about 10 seconds until soft.
Scrape fudge pop off of stick into bowl.
Add peanut butter and whipped topping; Stir together.

Preparation time: 1 minute(s)

Red and White Parfait

Rose — Thu, 19 Apr 2012 13:25:58 +0000

Red and White Parfait

2 cups nonfat plain yogurt
4 (3 ounce) packages of sugar-free red colored gelatin
2 1/2 cups boiling water
sugar-free chocolate syrup
8 teaspoons sugar substitute
1 teaspoon vanilla extract

Mix 2 1/2 cups of boiling water with the four packages of gelatin.
Pour the mixture into a 13×9 inch pan and chill for three hours.
Select the type of dish you’d like to use for the parfait.
In a bowl, stir together two teaspoons of sugar substitute and 1/4 teaspoon of vanilla extract for every 1/2 cup of plain yogurt.
Using cookie cutters that are roughly the same diameter but smaller than the parfait glass, cut out rounds of gelatin.
Feel free to experiment with different cookie cutter shapes, like hearts.
Alternately layer the gelatin rounds and yogurt in the parfait glass.
Finish with a dollop of the yogurt, and top with a drizzle of sugar-free chocolate syrup.

Preparation time: 3 hour(s)

English Tuna Burgers

Rose — Thu, 19 Apr 2012 13:02:28 +0000

English Tuna Burgers

2 185g Tuna in oil
2 ounces cheddar cheese — finely grated
2 teaspoons soy sauce
2 egg yolks
2 tablespoons spring onions — chopped
chopped coriander/oregano/basil – whatever works for you

Drain tuna and flake into a bowl, add all ingredients and mix well.
Either leave for a couple of hours(really brings out flavours) or preheat oven to medium-high heat.
Lightly grease a baking tray and using fingers either pat and roll mixture into two equal patties or make little bite-sized balls.
Place on baking tray an inch or so apart. Bake for approx 20mins until browned and sizzling.
Serve hot with salad or refrigerate – a perfect cold protein snack.
Substitute tuna for salmon, crabmeat, minced pr awn.

Shellfish Stew

Rose — Thu, 19 Apr 2012 12:56:12 +0000

Shellfish Stew

Shellfish
a can of mushrooms
a handful of chopped dill
black pepper
3 Tablespoons of butter
a pint of heavy cream

Start with a can of chicken broth.
Throw in your favorite shellfish (crab, shrimp, clams, oysters, etc), a can of mushrooms, a handful of chopped dill, some coarsely ground black pepper and about 3 Tablespoons of butter.
Simmer till everything is cooked and the flavors have blended.
Pour in a pint of heavy cream.
Bring to a simmer, remove from heat and serve.

Seafood Casserole

Rose — Thu, 19 Apr 2012 12:47:53 +0000

Seafood Casserole

1/2 pound lobster meat
1/2 pound crab meat
1/2 pound sea scallops
1/2 pound jumbo shrimp
1/4 cup heavy cream
1 tablespoon old Bay Seafood seasoning
salt/pepper
dry sherry
1/4 cup mayonnaise
1/4 cup flax meal
parm cheese
fresh lemon juice

Chop up the lobster meat and scallops to about 1/4 inch in size, de-shell the crab and de-vein the shrimp.
Saute the scallops in butter and salt/pepper until translucent.
Add to the rest of the seafood into a large bowl.
Add enough mayonnaise (approx 1/4 cup) to the seafood mixture to just make it a little wet.
Add a approx. 1 TBS of seafood seasoning and the juice of one lemon to the seafood mixture as well.
Sprinkle 1/4 of flax-meal and 1/4 of heavy cream, along w/ a squirt of dry sherry to taste.
Mix all of this together in a large bowl.
Put the mixture in a large casserole dish so that it sits approx. 2 inches deep.
Sprinkle the casserole with parmesan cheese and a little paprika to taste.
Bake at 400 for approx 35 minutes or until golden.

Curry Shrimp

Rose — Thu, 19 Apr 2012 12:40:20 +0000

Curry Shrimp

2 large onions — sliced
1 1/2 pounds shrimp
2 tablespoons olive oil
salt and pepper — to taste
2 tomatoes — ripe, peeled, seeded and chopped
1 red bell pepper — or yellow, chopped
1 tablespoon minced garlic
2 tablespoons minced fresh cilantro
1 tablespoon fresh lemon juice
1 tablespoon ground cumin
1 teaspoon ground coriander
1 teaspoon black pepper
1 teaspoon ground turmeric
1/2 teaspoon fenugreek seed — ground
ground red pepper — to taste

Place onions in a large, heavy saucepan or large, deep skillet.
Cover and cook over med-low heat, stirring every 10 minutes, until the onions begin to brown and almost stick to the pan, about 30 min.
Meanwhile, peel shrimp Simmer the shells in just enough water to cover for 10 min.
Strain and measure 1 c. stock (save rest for thinning it out later).
To the onions add olive oil salt and pepper.
Increase heat to med and cook, stirring occasionally, until the onions are deep brown and very tender, almost falling apart.
Add the shrimp stock along with all other ingredients except shrimp.
Bring to a boil over mid-high heat.
Reduce the heat to med-low and cook, stirring occasionally, until the tomatoes break up and the mixture is very sauce-like.
Taste-adjust seasonings. Stir in the shrimp and cook until pink and firm, 3-4 minutes.
Garnish with cilantro.

Clams Casino

Rose — Thu, 19 Apr 2012 12:28:50 +0000

Clams Casino

1/4 pound bacon — fried, drained and crumbled
1 can clam, canned — drained, minced or chopped
1/2 cup shredded sharp cheddar cheese
2 tablespoons lemon juice
1 dash garlic powder
1 dash parsley flakes

Mix above ingredients.
Form into small balls and press into clam shells.
Sprinkle top w/ paprika.
Bake at 350 for about 20 minutes.

Szechuan Pork and Tofu

Rose — Wed, 18 Apr 2012 16:13:00 +0000

Szechuan Pork and Tofu

1 package (16 oz) medium-firm tofu, cut in 1/2-inch cubes
1/2 lb extra lean ground pork or ground sirloin
1 t fresh ginger, minced
2 T chili paste, or to taste
1/2 t Splenda or 1 t Brown Sugar Blend Splenda
3 t low sodium soy sauce
2 green onions, chopped
1 T cornstarch mixed with 2 T water

In a large bowl, let tofu sit covered in boiling water for 15 minutes.
Drain, reserving 1 cup of the liquid, and set both aside.
Cook meat in a large skillet until done, about 5 minutes.
Add the ginger and desired amount of chili paste.
Cook for anoher 3-5 minutes. Add sugar and soy sauce and stir in the tofu carefully.
Add the water and bring to boil, simmer another 3-5 minutes.
Add the green onion and cornstarch mixture and cook another 3 minutes, or until sauce has thickened a bit.

Lemon Garlic Chicken Thighs and Tenders

Rose — Wed, 18 Apr 2012 16:07:45 +0000

Lemon Garlic Chicken Thighs and Tenders

2 boneless, skinless chicken thighs
4 chicken tenders
2 t cornstarch
1 small onion, thinly sliced
8-10 large cloves of garlic, crushed
juice of 1/2 a lemon
1/2 t red pepper flakes
1 cup low sodium chicken broth

Season chicken with salt and pepper and dust with the cornstarch in a plastic bag.
In a skillet with a bit of cooking spray, brown both sides of the chicken, about 5 minutes for thighs, 2 minutes for tenders.
Remove and set aside.
Saute the onions in the pan for about 5 minutes, add the garlic and red pepper flakes and cook for another minute.
Add the lemon juice, broth and place the chicken back in the pan.
Bring to a simmer, cover and bake at 350 for 15 minutes. Remove the cover and cook for another 5-10 minutes, until chicken is fully cooked.
Serve with lemon slices.

Larb (Thai Spicy Minced Pork) In Lettuce Cups

Rose — Wed, 18 Apr 2012 16:00:12 +0000

Larb (Thai Spicy Minced Pork) In Lettuce Cups

1 lb ground extra lean pork
1/2 small onion, finely chopped, plus more for garnish
1 serrano chili, seeded and chopped, plus more for garnish
1/4 cup cilantro, chopped
1/4 cup mint leaves, chopped
1/4 cup fresh parsley, chopped
1/4-1 t red pepper flakes (depending on how spicy you like your food)
juice of 2 limes
2 green onions, chopped, plus more for garnish
2 t low sodium soy sauce
1 T fish sauce
Iceburg lettuce cups

Pour 1/4 of the lime juice over the pork and let marinate while you get the rest of your ingredients together.
Brown pork and half the chopped onion in a large skillet until cooked, about 5 minutes. Remove from heat.
Combine the rest of the ingredients together in with the pork and pour into a large serving platter.
Serve with lettuce cups on Protein Vegetable days, with extra chopped onions and chili.

Chicken and Broccoli in Cauliflower Sauce

Rose — Wed, 18 Apr 2012 15:55:25 +0000

Chicken and Broccoli in Cauliflower Sauce

1 head of cauliflower, cut into florets and roughly chopped
1 small onion, chopped
3 cloves garlic, thinly sliced
4 cups skim or low fat milk
2 T cornstarch mixed with 1/4 cup milk
1/2 cup Parmesan cheese, shredded
3 medium heads of broccoli, cut into florets
2 cups shredded chicken (either from a rotisseried chicken or cooked at home)
dash of nutmeg
1 t smoked Spanish paprika

Saute cauliflower, onion and garlic in a large skillet with a bit of cooking spray.
Cook, stirring continually, for 10 minutes. Stir in milk and bring to a boil.
Add the cornstarch mixture and simmer for about 15 minutes, or until sauce has thickened and cauliflower is soft.
Remove from heat and let cool for 5 minutes.
Pour mixture into a food processor with the nutmeg, paprika and Parmesan and puree until smooth.
Taste and season with salt and pepper. In a large bowl combine the chicken, broccoli and cauliflower mixture.
Pour cauliflower mixture over it. Stir to combine.
Pour into a large casserole sprayed with a bit of cooking spray.
Bake at 400 for 25-30 minutes. Let set 10 minutes before serving.

Pasta With Chicken, Garlic and Chili

Rose — Wed, 18 Apr 2012 15:40:05 +0000

Pasta With Chicken, Garlic and Chili

4 chicken tenders
1/4 t garlic powder
3 large garlic cloves, thinly sliced
red pepper flakes
cooking spray
1 7 oz package of Shirataki noodles, well rinsed and dried

Season chicken with garlic powder, salt and pepper.
Place in hot skillet sprayed with a bit of cooking spray.
Brown each side of the skillet for 2 minutes and turn down the heat.
Add the garlic and brown it for 1 minute. Add the noodles and give them a good spray of cooking spray.
Season them with salt and red pepper flakes.
Continue to cook until chicken is fully cooked and noodles are warmed through, about 3 more minutes.

Ginger/Soy Chicken Tenders

Rose — Wed, 18 Apr 2012 15:21:43 +0000

Ginger/Soy Chicken Tenders

1 lb chicken tenders
1 onion, diced
5 T minced ginger
2 T soy sauce
5 T minced garlic, 1 T red pepper flakes
1/4 cup rice wine vinegar
1/2 cup sake
2 cups beef stock or broth
2 cans diced tomatoes
1/4 cup Worcestershire sauce
1/4 cup thinly sliced green onions

Brown each side of the tenders in a Dutch oven for 2-3 minutes in a bit of cooking spray.
Remove and set aside. Add onion to the pot and cook for 5 minutes.
Add ginger, garlic and red pepper flakes and cook for one minute.
Add the remaining ingredients down to the green onions and put the chicken back in the pot.
Stir to cover. Cook for 20 minutes covered, uncover and cook for an additional 10 minutes.
Season with salt and pepper and finish with green onions.

Pastrami, Onion and Egg

Rose — Wed, 18 Apr 2012 15:17:42 +0000

Pastrami, Onion and Egg

2 slices Foster Farms Turkey Pastrami, cut into thin strips
1/2 small sweet onion, sliced (1/4 of the onion if still on Cruise or PV day)
3/4 cup egg substitute

In a hot cast iron skillet, saute onion and pastrami just until onion has started to soften.
Spray skillet with a bit of olive oil spray and add eggs.
Stir until eggs are fully cooked.

Pork Taco Dip

Rose — Wed, 18 Apr 2012 14:59:29 +0000

Pork Taco Dip

1/2 lb lean ground pork or turkey or sirloin
1/2 small yellow onion, chopped
1 package dry taco seasoning (the less sodium one doesn’t have any sugars)
1/2 serrano chili, chopped
1/2 cup cilantro, chopped
1 plum tomato, seeded and chopped (leave out if you are in Attack)
1 green onion, chopped
2 T red onion, chopped
4 oz fat free cream cheese
1/2 cup low fat or fat free sour cream
1/2 cup fat free cheddar, shredded

Brown pork with the yellow onion for five minutes.
Remove from heat and drain, add all the rest of the ingredients and mix well.
Place mixture in a casserole dish sprayed with cooking spray and bake at 375 for 25-30 minutes.
Serve with celery sticks.

Italian Turkey Pie

Rose — Sun, 15 Apr 2012 20:52:47 +0000

Italian Turkey Pie

1/2 small onion, diced
1/2 cup red bell pepper, chopped
6 oz mushrooms, sliced
1/2 lb turkey Italian sausage, casings
removed
1/2 lb ground turkey
1 t basil
1/2 t oregano
2 T tomato paste
1/2 14 oz can Italian diced tomatoes, drained
1 small zucchini, quartered lengthwise and chopped
3/4 cup egg whites
3 T fat free cream cheese
2 t fat free Greek yogurt
1/4 cup fat free mozzarella, shredded
2 T Parmesan cheese, finely grated
1/4 cup fresh basil, chopped

Brown onion, bell pepper and mushrooms in a skillet for 5 minutes and add ground turkey and sausage.
Cook for another 5 minutes, drain, and mix in tomato paste and dried herbs.
Cook for another minute. Remove from heat and mix in tomatoes and zucchini and season with salt and red pepper flakes.
Pour mixture into a casserole dish. Whisk together eggs, cheeses and yogurt until smooth and pour over meat mixture.
Bake for 20 mins at 350. Sprinkle Parmesan and fresh basil on top and serve.

Tostadas

Rose — Sun, 15 Apr 2012 20:48:39 +0000

Tostadas

1 egg white
2 oz. FF cream cheese
2 T cornstarch
1 t baking powder
1 pinch of salt

Beat everything together until creamy.
Spray a cookie pan with cooking spray.
Put one spoonful on it and spread it out thin.
Sprinkled sesame seeds on top.
Bake at 350 for 20-25 min (depending on the size), until golden and crispy

Cedar Plank Salmon

Rose — Sun, 15 Apr 2012 19:01:23 +0000

Cedar Plank Salmon

1 large salmon fillet — with skin
salt/pepper
hot pepper
oil
cedar planks

For the cedar planks: I buy a 8′ plank that is 8″ wide and 1″ thick. You MUST buy “Untreated Cedar” planking.
Have the lumber yard cut the plank into 10″-12″ pieces.
Soak one of the cedar plank pieces in water for at least 2 hours.
Place the salmon fillet skin side down on the plank, brush liberally with hot pepper oil, then salt and pepper to taste.
Place the plank on a hot grill and reduce heat to medium.
Grill for about 15-20 minutes (depending on thickness of fillets and how well done you like it).

Crab And Salmon Cakes

Rose — Sun, 15 Apr 2012 18:56:34 +0000

Crab And Salmon Cakes

6 ounces salmon fillet — skinned, cut into strips
1/4 cup heavy cream
1 teaspoon salt
1/4 teaspoon pepper
1 pound lump crabmeat
1/4 cup tomatoes — seeded, finely diced -or rotel tomatoes with green chilis
2 tablespoons fresh chives — chopped
2 tablespoons fresh parsley — chopped
1 tablespoon olive oil

In food processor, pulse salmon strips until finely chopped.
With machine running, slowly add cream, salt, and pepper; process until smooth.
Transfer to a medium bowl; stir in crabmeat, tomato, chives, and parsley until well blended.
Shape and flatten into 8 3-inch round cakes. In large non-stick skillet, heat oil over medium-high heat.
Fry 2-4 minutes per side to brown. Drain on paper towel.

Chili Fried Prawns

Rose — Sun, 15 Apr 2012 18:51:40 +0000

Chili Fried Prawns

1 red chili pepper 150 grams shrimp — (150 to 200)
1/2 lemon — juiced
2 cloves garlic — chopped
2 tablespoons Butter
Salad to serve with extra-virgin olive oil to dress

Chop the chili and fry gently in butter for a minute or two.
Add the prawns and garlic and cook on a high heat for 3-4 minutes until prawns are cooked.
Add lemon juice and cook for a further 30-60 secs.

Cheesy Salmon Loaf

Rose — Sun, 15 Apr 2012 18:46:24 +0000

Cheesy Salmon Loaf

1 can salmon
1 egg — beaten
1/2 cup heavy cream
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons melted butter
1 tablespoon lemon juice
1 1/2 cup shredded cheese

Combine all ingredients and put into greased breadpan.
Bake at 350 F for 30 minutes.

Basil -Tomato Tuna Steaks

Rose — Sun, 15 Apr 2012 18:40:12 +0000

Basil -Tomato Tuna Steaks

1 tablespoon olive oil — or canola oil
4 tuna steak — or salmon
1/2 teaspoon salt
1/8 teaspoon pepper
1/3 cup fresh basil leaves — loosely packed
1 medium tomato — chopped
1/4 cup shredded mozzarella cheese

In a large nonstick skillet, heat oil over medium heat.
Add the tuna steaks; cook for 3 minutes on each side or until fish flakes easily with a fork.
Transfer to a broiler pan. Sprinkle fish with salt and pepper.
Cover with basil leaves. Top with tomato and cheese.
Broil 4-6 in. from heat for 2 minutes or until the cheese is melted.

South Beach Diet – Pepper Crusted Tenderloin of Beef

Rose — Mon, 02 Apr 2012 09:13:50 +0000

South Beach Diet – Pepper Crusted Tenderloin of Beef

2 (1 lb) beef tenderloin steaks
4 tablespoons minced shallots
1 tablespoon fresh rosemary
1 teaspoon minced garlic
2 teaspoons salt
2 tablespoons ground black pepper
2 teaspoons orange zest (optional)
3 tablespoons olive oil (approximate)
1 cup white pearl onion

Preheat the oven to 375°F.
Bring water to boil in a small saucepan.
Immerse the onions in boiling water for about 2 minutes, then shock them with cold water.
Cut off the root tip of each onion and squeeze it out of the skin.
Heat 2 Tablespoon of the olive oil in a large skillet over medium heat.
Add the shallots and saute for 2 minutes or
Rub the beef with olive oil.
Combine the pepper, salt, garlic, rosemary and orange zest, if using, and pat the mixture on the beef.
Increase the heat to high and sear the beef in the pan on all sides.
Add the pearl onions and place the skillet directly in the oven.
Roast until a thermometer reads 145 degrees for medium rare.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Garlic Broccoli

Rose — Mon, 02 Apr 2012 09:09:28 +0000

Garlic Broccoli

1 lb broccoli , cut into uniform bite-sized pieces
1 tablespoon extra virgin olive oil
2 tablespoons no-salt-added chicken broth or 2 tablespoons vegetable broth
2 -3 garlic cloves , crushed
1/2 teaspoon crushed red pepper flakes
2 tablespoons parmigiano-reggiano cheese

Steam the broccoli in a medium pot by bringing about 1 inch of water to a boil.
Place the steamer basket with the cut broccoli in the pot.
Cover and steam for about 3 minutes, until the broccoli is bright green, and firm-tender.
Remove from heat and run the broccoli under cold water to stop the cooking process. Make sure the water drains out.
Heat a medium-sized frying pan over medium heat. Add the oil, broth, garlic, and red pepper flakes. Heat for about 1 minute, until the sauce is very fragrant and bubbling.
Add the steamed broccoli and toss with the sauce, cooking briefly until the broccoli is heated through.
Immediately place in a serving dish and sprinkle with Reggiano Parmesan cheese.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Kale Chips

Rose — Mon, 02 Apr 2012 09:05:25 +0000

Kale Chips

1 tablespoon apple cider vinegar
1 -2 teaspoon salt
3 tablespoons olive oil
2 bunches kale , rinsed with stems removed

Cut kale into 2 to 3 inch pieces.
Mix vinegar, oil, and salt in a large bowl then add kale and mix by hand.
Try to get all the leaves covered.
Place on baking sheets and bake at 350 F until they are crispy.
After about 20 minutes, if it looks like they are not sizzling a bit or getting a little crispy, turn up the heat to 400°F.
Time for baking varies depending on the size of your chips and desired crispness.
The outer edges cook quicker than the pieces from near the stem.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Ham and Egg Pies

Rose — Mon, 02 Apr 2012 09:01:09 +0000

Ham and Egg Pies

1 teaspoon olive oil
12 slices ham (thin)
12 eggs
12 cherry tomatoes
1 tablespoon chives , finely chopped
2 tablespoons parmesan cheese , grated

Preheat oven to 180C (350F).
Lightly oil a 12 hole muffin pan.
Line moulds with a slice of ham so the ends stick out over the top.
Break an egg into each hollow, top with tomato and scatter with chives, parmesan, salt and pepper.
Bake for 18 minutes or until egg is set.
Remove from oven and leave to cool for 5 minutes.
Run a knife around each mould to loosen ham.
Cool on rack.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Fish With Bell Peppers

Rose — Mon, 02 Apr 2012 08:55:50 +0000

Fish With Bell Peppers

1 lb lean fish fillet
1 teaspoon olive oil
1 small onion , cut into thin slices
2 bell peppers , cut into julienne strips (red and or or green)
1 teaspoon dried thyme leaves
1/4 teaspoon pepper

If fish are large, cut into 4 servings.
Heat oil in 10-inch non-stick skillet.
Layer onion and bell peppers in skillet.
Sprinkle with half of thyme and pepper.
Place fish over bell peppers and sprinkle with remaining spice.
cover and cook over low heat for 15 minutes.
Uncover and cook until fish flakes easily with fork, 10 to 15 minutes longer.

Preparation time: 10 minute(s)

South Beach Style Tuna Salad With Low Fat Cilantro Mayo

Rose — Mon, 02 Apr 2012 08:51:09 +0000

South Beach Style Tuna Salad With Low Fat Cilantro Mayo

1 (3 ounce) packageof fresh packed albacore tuna (water packed not oil packed) or 1 (3 ounce) package light chunk tuna (water packed not oil packed)
1 garlic clove , crushed
1/4 cup chopped fresh cilantro
1 1/2 teaspoons reduced-fat mayonnaise or 1 1/2 teaspoons light mayonnaise
1 teaspoon spicy brown mustard
1 tablespoon fresh lemon juice
1 -2 dash Frank’s red hot sauce
1/4 teaspoon creole seasoning (optional)
Salt & fresh ground pepper
1 cup mixed salad green
6 cherry tomatoes , halved
1 -2 teaspoon balsamic vinegar

Place salad greens in bowl and top with tomatoes.
In a separate bowl, mix tuna, garlic, cilantro, mayo, brown mustard, lemon juice, hot sauce and creole seasoning (if desired), salt and pepper to taste.
Mix well.
Mound tuna mixture on top of salad greens.
Drizzle with balsamic vinegar and serve.

Preparation time: 10 minute(s)

Chicken Pepper Skillet

Rose — Mon, 02 Apr 2012 08:45:48 +0000

Chicken Pepper Skillet

1 tablespoon vegetable oil
12 ounces boneless skinless chicken breasts , cut into 1/2-inch strips
2 garlic cloves , finely minced
3 bell peppers , cut into thin strips (red green and yellow)
8 mushrooms , thickly sliced
1 medium onion , sliced
1 teaspoon ground cumin
1 1/2 teaspoons dried oregano leaves
3 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
Fresh ground black pepper

In a large non-stick skillet, heat oil oven medium-high heat; add chicken and stir-fry until done and lightly browned, about 3 to 4 minutes.
Add garlic and cook 15 seconds, stirring constantly.
Add bell pepper strips, mushrooms, sliced onion, cumin and oregano.
Stir-fry for 2 to 3 minutes or until crisp tender.
Add lemon juice, parsley, salt and pepper; toss to combine well and serve.

Preparation time: 15 minute(s)

Cooking time: 15 minute(s)

Zucchini Marinata

Rose — Mon, 02 Apr 2012 08:16:21 +0000

null: Zucchini Marinata

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1 lb zucchini , washed, sliced paper thin (or comparable squash such as crookneck or pattypan)
1 large lemon, juice of , more to taste
2 garlic cloves , crushed and cut in half
1 -2 tablespoon extra virgin olive oil
Salt
Fresh ground black pepper
2 -3 tablespoons fresh basil or 2 -3 tablespoons fresh parsley , chopped

null

Note: It is your choice to peel or not peel the zuchhini.
Toss the thinly sliced zucchini with the lemon juice, garlic halves, olive oil; salt and pepper to taste.
Cover bowl and refrigerate 4-8 hours, stirring occasionally.
Once you are ready to serve the salad, remove the garlic cloves.
Save one garlic clove, finely minced and toss back into the salad along with the fresh herb of choice. *Important*: stir in the fresh herbs with the zucchini mixture [just] before serving.
Adjust seasoning if necessary.
Best eaten within 24 hours.

Preparation time: 15 minute(s)

Cooking time: 4 hour(s)

Light and Easy Creamy Dessert

Rose — Mon, 02 Apr 2012 08:09:18 +0000

Light & Easy Creamy Dessert

1 (1 ounce) package sugar-free jello (any flavor, four serving size box)
1 cup boiling water
6 ice cubes
1 cup low-fat plain yogurt

Mix boiling water and gelatin dessert until gelatin is disolved completely.
Add ice cubes, stir until ice is melted.
Whisk in yogurt until smooth.
Refrigerate until set.

Preparation time: 5 minute(s)

Cooking time: 45 minute(s)

Broccoli Florets Balsamic

Rose — Mon, 02 Apr 2012 08:04:24 +0000

Broccoli Florets Balsamic

1 1/2 lbs broccoli florets
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
lemon wedge
salt and pepper

In a steamer, place the broccoli and cook over simmering water for 10 minutes or until fork tender.
Mix together the oil, lemon juice, and vinegar, and drizzle over; garnish with lemon wedges and season with salt and pepper.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Sweet and Spicy Wings

Rose — Mon, 02 Apr 2012 07:16:18 +0000

Sweet and Spicy Wings

1/4 cup Splenda Brown Sugar Blend or 2 T
regular Splenda or 3/4 cup brown sugar
1/2 t garlic powder
1/2 t cayenne powder
1/2 t Ancho chili powder
1 t smoked paprika
1 t half sharp paprika
1/2 t paprika
1 t salt
1/4 t ground pepper
8 chicken wings, skin and extra fat removed

Mix all ingredients together and put in a resealable bag.
Add wings one at a time and place on a cookie sheet.
Bake wings for 25 minutes at 450 or let them marinate for about an hour and throw them on the grill.

Turkey Chipotle Sliders

Rose — Mon, 02 Apr 2012 07:12:10 +0000

Turkey Chipotle Sliders

1 lb ground turkey
1 egg
1/4 cup oat bran
1/2 cup fat free cheddar cheese, shredded
1 T minced onion
1/2 t garlic powder
1/2 t chili powder
1/2 t Spanish smoked paprika
1 t salt
1/2 t pepper

Mix all ingredients by hand, careful not to handle too much.
Form 8 square patties and cook them on a grill pan until completely cooked, about 5 minutes per side.

Sun-dried Tomato and Cheese Jalapeno Poppers

Rose — Mon, 02 Apr 2012 06:40:24 +0000

Sun-dried Tomato and Cheese Jalapeno Poppers

1/2 cup fat free cheddar, shredded
1/4 cup sun-dried tomatoes, reconstituted in water, well-drained and chopped
3 T fat free cream cheese
3 T fat free sour cream
1/2 t salt
1/4 t pepper
6 jalapeno peppers, sliced down the middle and seeded

Mix all ingredients down to the jalapenos, in a small bowl.
To seed the peppers, slice them down the middle and scoop out the insides with a spoon. The sweetness from the tomatoes and the dairy, really lightens the spiciness.
Scoop about 2 teaspoons of dip into the peppers.
Place them cut side up on a cookie sheet, give the peppers a light spray of cooking spray.
Bake at 400 for 15-20 minutes, or until middle has melted nicely and the peppers start to blister.

Buffalo Turkey Dip with Celery Sticks

Rose — Mon, 02 Apr 2012 06:34:56 +0000

Buffalo Turkey Dip with Celery Sticks

1/2 lb ground lean turkey, browned or 1 cup shredded chicken
6 oz your favorite hot sauce
8 oz fat free cream cheese
6 oz fat free sour cream
1/4 cup low fat buttermilk
1 T dry ranch dressing mix
1/2 cup 2% or fat free cheddar
celery hearts

Mix the turkey and hot sauce and spread on the bottom of a square brownie pan.
Over low heat, mix the cream cheese, sour cream, buttermilk and dry ranch dressing mix til smooth.
Pour over the chicken and sprinkle the cheese over it.
Bake at 350 for 30-35 minutes.
Let it set for at least 10 minutes, although it’s going to be hard.
Serve with celery sticks.

Asian Sweet and Spicy Chicken Tenders

Rose — Mon, 02 Apr 2012 06:28:39 +0000

Asian Sweet and Spicy Chicken Tenders

2 T low sodium soy sauce
2 t Splenda
1/4 cup water
1 t tomato paste
1 T sherry
1 garlic clove, minced
1/2 t fresh ginger, minced
red pepper flakes to taste
1 green onion, finely chopped
1 t cornstarch
1 T water
olive oil spray
1/2 lb chicken tenders

Mix the first nine ingredients until well blended.
Place the chicken in a skillet sprayed with a bit of olive oil spray.
Pour the sauce over the chicken and simmer, covered for 8-10 minutes or until chicken is done, turning once.
Remove chicken and keep warm on a plate covered with foil.
Mix the cornstarch and water together in a small bowl and pour into the sauce.
Cook for 2-3 minutes until the sauce is thickened.
Pour sauce over chicken and serve.

Spicy Chicken, Mushrooms and Snap Peas

Rose — Mon, 02 Apr 2012 06:20:01 +0000

Spicy Chicken, Mushrooms and Snap Peas

4 chicken thighs or 3 chicken breasts, cubed
1 cup mushrooms, sliced
2 T white vinegar
1 cup low sodium chicken broth
2 T sake
1 t Splenda or 1 T Brown Sugar Splenda
1 T chili garlic paste
1/2 t red pepper flakes
2 T low sodium soy sauce
1 T cornstarch mixed with 1 T water
2 cups snap peas, trimmed
2 green onions, chopped

Add chicken and mushrooms and saute in a hot skillet in a bit of cooking spray, for about 5 minutes or until nice and brown.
Mix the next 7 ingredients together in a small bowl and add to the skillet.
Simmer for about 10 minutes, or until chicken is fully cooked.
Add the cornstarch mixture and snap peas and cook for about 3-5 minutes, until sauce has thickened.
Garnish with green onions.

Pork Chops In Mushroom Sauce

Rose — Mon, 02 Apr 2012 06:16:44 +0000

Pork Chops In Mushroom Sauce

1 clove garlic, minced
4 center cut pork chops
4 oz fresh mushrooms, sliced
1/4 cup sherry or white wine
1/2 cup low sodium beef broth
1/4 t fresh thyme, chopped
2 T cornstarch mixed with 2 T water

In a skillet add garlic, and saute in a bit of cooking spray for 2 minutes.
Season pork chops with salt and pepper, then fry them in the skillet just until browned on both sides, about 3 minutes per side.
Remove pork and set aside. Add the mushrooms to the skillet and stir in the sherry and beef broth and bring to a boil.
Add the pork chops back to the skillet and cook for another 10 minutes.
Remove the chops from the pan , add the thyme and cornstarch mixture and cook for 2-3 minutes, until sauce has thickened.
Serve sauce over the pork.

Osso Buco-Style Chicken Thighs

Rose — Mon, 02 Apr 2012 06:12:46 +0000

Osso Buco-Style Chicken Thighs

8 boneless, skinless chicken thighs
1 onion, chopped
2 celery stalks, chopped
2 carrots, peeled and chopped
4 cloves garlic, minced
2 bay leaves
1/4 cup Italian parsley, chopped
1/4 cup white wine
2 cups chicken broth
1 15 oz can diced tomatoes
1/4 cup parsley, chopped

Brown chicken pieces in a large Dutch oven for 5 minutes on each side.
Remove from pot. Saute onion, celery, carrots and garlic for 8 minutes.
Add bay leaves, parsley and wine and cook for 3 minutes.
Add broth, tomatoes and chicken back to the pot.
Braise chicken for 50 minutes covered, at 375, remove the lid and cook for another 15 minutes to thicken the sauce.
Garnish with parsley. Can be either a Pure Protein day dish or a Protein Vegetable.

Chocolate Carrot Muffins

Rose — Mon, 02 Apr 2012 06:09:19 +0000

Chocolate Carrot Muffins

9 T oat bran
1 T sugar free chocolate pudding mix
1 T unsweetened cocoa powder
1 t baking powder
2 eggs
1 t vanilla
4 T pumpkin puree
2 T brown sugar, Brown Sugar Blend
Splenda, or 2 t Splenda
1/4 cup carrot, finely shredded and squeezed dry

Mix all wet ingredients together in one bowl and all the dry in another.
Then fold wet into dry. Makes about 16 mini muffins.
Bake at 350 for 12-15 minutes.

Canton Chicken Tender Chow Mein

Rose — Mon, 02 Apr 2012 06:05:58 +0000

Canton Chicken Tender Chow Mein

3/4 lb chicken tenders or thighs
1 small red bell pepper, thinly sliced
5 green onions, cut into 2-inch pieces
1 clove garlic, minced
1 t fresh ginger, minced
1 package Tofu Shirataki spaghetti noodles
1/4 cup low sodium soy sauce
3 T sherry
1 t cider vinegar
1 t Splenda or 2 T honey (Consolidation and Stabilization)
1 t chili paste
1/4 cup cilantro, chopped
1 cup snow peas
1 green onion, chopped

Spray skillet with a bit of cooking spray.
Add chicken, bell pepper, green onions, garlic, ginger and noodles and stir-fry until chicken is nicely browned, about 4 minutes.
Combine remaining ingredients down to the peas in a small bowl and stir into chicken with the snow peas, and cook 3-4 minutes.
Stir in cilantro. Garnish with green onions.

Seafood Chowder (No Carbs)

Rose — Mon, 02 Apr 2012 05:57:31 +0000

Seafood Chowder (No Carbs)

2 quarts heavy cream
Butter
Salt
Pepper
Haddock
Clams
Scallops with all juices

Saute all seafood in pan with butter until done.
Add heavy cream.

Preparation time: 30 minute(s)

Cinnamon Bread Pudding

Rose — Mon, 02 Apr 2012 05:50:19 +0000

Cinnamon Bread Pudding

2 Slices Cheeters Brand Cinnamon Bread
1 Large Egg
3/4 cup Heavy Cream
Pumpkin Pie Spice (to taste)
1/2 teaspoon Splenda

Break up cinnamon bread into large custard cup.
Combine egg, cream,spice, and Splenda, pour over bread pieces.
Place in refrigerator, for 1 hour at least.
Microwave, for 2 minutes or until puffy,slightly over the top of dish.

Flax Pudding

Rose — Mon, 02 Apr 2012 05:46:49 +0000

Flax Pudding

1 egg
1/4 cup whole milk ricotta cheese
2 tablespoons flax meal
dash nutmeg
ash salt substitute
2 tablespoons DaVinci French Vanilla syrup
water
2 tablespoons heavy cream

In microwavable cereal bowl, beat one egg with fork.
With fork, beat in ricotta. When well blended, add flax meal, nutmet, salt sub, and syrup.
Add water one tablespoon at a time to desired consistency. Nuke on high 2 minutes.
Stir and top with desired amount of butter and heavy cream.

Frozen Pudding Dessert

Rose — Mon, 02 Apr 2012 05:39:19 +0000

Frozen Pudding Dessert

8 ounces cream cheese — softened
1 1/2 cups heavy cream
1/2 package sugar free instant pudding mix — vanilla
4 splenda packets
2 cups fruit flavored extract

Whip together and spoon into cake decorating bag with large tip, or use a baggie and cut one corner off the bag.
Make plops about cookies size on wax paper lined cookie sheet.
Freeze then transfer to container and keep in freezer.

Fruit Whip

Rose — Mon, 02 Apr 2012 05:33:59 +0000

Fruit Whip

2 boxes sugar free jello (any desired flavors)
16 ounces cottage cheese
1 cup heavy cream

Beat heavy cream till soft peaks. Set aside.
Beat cottage cheese to break curds to tiny pieces.
Add the two boxes of jello and beat till mixed.Add the whipped heavy cream. Chill

Raspberry Delight

Rose — Mon, 02 Apr 2012 05:21:14 +0000

Raspberry Delight

1 pint heavy cream
2 bricks of cream cheese
sweetner to taste
1 teaspoon vanilla
1 container Chrystal Light – Raspberry Ice

Add all ingredients, except Chrystal Light, together and whip until firm.
Add Chrystal light and continue beating until mixed.
Serve as is or top with fresh Raspberries,crushed and sweetened with preferred sweetener.

Popcicles

Rose — Mon, 02 Apr 2012 05:15:50 +0000

Popcicles

2 cups water
1 package jello any flavor

Heat water in microwave until it boils, then add the jello.
Stir until dissolved. Pour in ice cube trays and place in freezer.
In an hour place toothpicks in each cube. Let freeze for a few hours.

Sherbert

Rose — Mon, 02 Apr 2012 05:10:48 +0000

Sherbert

1 package sugar free jello — raspberry or orange
3/4 cup heavy cream — whipped

Dissolve the gelatin in 1 cup of boiling water.
Let cool Whip the cream. Pour cooled gelatin into whipped cream, fold gently.
Set into freezer for 20 minutes.

Strawberry Custard

Rose — Mon, 02 Apr 2012 04:59:05 +0000

Strawberry Custard

2 cups heavy cream
4 each egg yolk
1 teaspoon vanilla extract
8 packets artificial sweetener
1/2 cup strawberries — diced
1 teaspoon lemon extract — optional -brings out the fresh flavor
2 packets artificial sweetener
2 tablespoons s/f strawberry syrup — optional -use if available and omit extra 2pkts sweetener

Sprinkle diced strawberries with 2pkts sweetener(or strawberry syrup) and toss gently.
Let sit while you proceed. Put the remaining ingredients in a blender.
Process to blend yolks well. Pour into a saucepan and heat over med/low heat, stirring constantly, until it comes to a simmer.
Simmer, stirring, for 4 minutes or until it thickens.
Remove from heat and gently stir in strawberries and any liquid that has accumulated with them.
Serve warm or cold.

Swedish Cream

Rose — Sun, 01 Apr 2012 19:38:15 +0000

Swedish Cream

1 cup Splenda
1 unflavored gelatin(envelope)
2 cups heavy whipping cream
1 teaspoon vanilla extract
2 cups sour cream

Combine Splenda and gelatin in a sauce pan.
Add cream. Heat on medium for 5 minutes stirring constantly, until hot but not boiling.
Sugar and gelatin must be completely dissolved. If it gets too hot or cooks too long, it will be tough.
Cool 10 minutes.Combine sour cream and vanilla and stir into the warm mixture.
Ladle into a medium-sized bowl or molds. Refrigerate 2 hours or until set.
If placed in molds, unmold swedish cream by running a knife around the edges and turning out.
Serve alone or with fresh berries mixed with Splenda.

Italian Green Beans With Tarragon

Rose — Sun, 25 Mar 2012 06:40:43 +0000

Italian Green Beans With Tarragon

1 lb Italian cut green beans
1 tablespoon olive oil
salt and pepper
2 teaspoons minced fresh tarragon or ½ teaspoon dried tarragon

Trim ends from the green beans and cut in 1 1/2 inch lengths.
Steam or cook the beans in a saucepan of boiling salted water for 5 minutes or until al dente, drain.
Toss with oil, salt and pepper, and tarragon.

Preparation time: 15 minute(s)

Cooking time: 5 minute(s)

Rapini With Garlic & Chili Flakes

Rose — Sun, 25 Mar 2012 06:36:20 +0000

Rapini With Garlic & Chili Flakes

1 bunch rapini
2 tablespoons olive oil
1 teaspoon chopped garlic
½ teaspoon chili flakes
salt & freshly ground black pepper

Chop off bottom inch of stalks.
Bring a large pot of salted water to boil.
Add rapini.
Return to boil and boil about two to three minutes or until crisp-tender.
Drain.
Heat olive oil in a skillet on medium high heat.
Add garlic, pepper flakes and rapini.
Toss together for a minute or two, reduce heat, cover pan and cook three minutes.
Remove cover, season and serve.

Preparation time: 10 minute(s)

Cooking time: 5 minute(s)

Basil Green Beans

Rose — Sun, 25 Mar 2012 06:30:59 +0000

Basil Green Beans

1 lb fresh green beans
1 tablespoon minced spring onion
½ teaspoon margarine
1 teaspoon dried basil leaves
1 teaspoon garlic powder
1 dash pepper

Trim and snap green beans into thirds (this can be done ahead of time).
Mince the onion.
Put water on to boil to steam beans.
As soon as water boils, steam beans for 12 to 17 minutes or until tender.
Melt margarine for beans and sauté onions until tender.
Add steamed beans, basil, garlic powder and pepper.
Toss beans with basil sauce to coat evenly and serve.

Preparation time: 15 minute(s)

Cooking time: 17 minute(s)

Sauteed Swiss Chard with Red Onions

Rose — Sun, 25 Mar 2012 06:26:17 +0000

Sauteed Swiss Chard with Red Onions

3 lbs swiss chard , stems removed and reserved with leaves torn into bite-size pieces
2 tablespoons olive oil , divided
10 cloves garlic , peeled and halved
2 medium red onions , peeled and chopped
salt and pepper

Cut out the tough, triangular inner core of each leaf of swiss chard and cut into 1/4- to 1/2-inch slices.
Rinse the leaves and stems separately and reserve.
In a large nonstick skillet, heat 1 tablespoon olive oil over medium heat.
Add the garlic and cook until it turns golden brown; don’t let the garlic get too brown or it will be bitter.
Remove the garlic and set aside.
Reserve the oil in the skillet.
Add the remaining 1 tablespoon olive oil to the skillet and the onions.
Saute over medium heat until tender, about 5 minutes.
Add the chopped stems from the swiss chard and continue to cook over medium heat, stirring frequently, until the stems are very tender, 15 to 20 minutes.
Add the swiss chard leaves, season with salt and pepper and cover.
Cook 10 minutes, stirring often; you may need to add 1/2 cup chicken stock or water to keep the leaves moist.
Transfer to a serving bowl and top with the crispy garlic.

Preparation time: 10 minute(s)

Cooking time: 38 minute(s)

Beef Tenderloin

Rose — Sun, 25 Mar 2012 05:56:44 +0000

Beef Tenderloin

1 -2 lb of whole trimmed beef tenderloin
olive oil , just enough to rub both sides of beef
garlic powder , to taste
seasoning salt , to taste
seasoned pepper , to taste
4 tablespoons water

1 -2 lb of whole trimmed beef tenderloin
olive oil , just enough to rub both sides of beef
garlic powder , to taste
seasoning salt , to taste
seasoned pepper , to taste
4 tablespoons water

Preparation time: 5 minute(s)

Cooking time: 1 hour(s) 10 minute(s)

Chipotle Lime Pork Chops

Rose — Sun, 25 Mar 2012 04:53:10 +0000

Chipotle Lime Pork Chops

4 center-cup thin-sliced pork chops
2 T sugar free maple syrup
juice of 1 lime
1 canned chipotle pepper and 1-2 T adobo
sauce
1/4 cup cilantro, chopped

Season pork chops with salt and pepper, then saute them in the skillet just until browned on both sides, about 3 minutes per side.
In a small bowl combine the maple syrup, lime juice and chipotle with adobo.
Top each pork chop with a teaspoon of sauce and cook for 5 minutes, flip and repeat with sauce and another 5 minutes of cooking.
Serve pork with the remainder of the sauce poured over it.

Pumpkin Zucchini Muffins

Rose — Sun, 25 Mar 2012 04:49:12 +0000

Pumpkin Zucchini Muffins

9 T oat bran
1 T sugar free vanilla pudding mix
1 T dried nonfat milk
1 t baking powder
2 eggs
1 t vanilla
1 t cinnamon
1/4 t nutmeg
1/4 t cloves
4 T pumpkin puree
2 T brown sugar, Brown Sugar Blend Splenda, or 2 t Splenda
1/4 cup zucchini, shredded and squeezed dry
1/2 cup raisins, (Consolidation and Stabilization)

Mix all wet ingredients together in one bowl and all the dry in another.
Then fold wet into dry.
Bake at 350 for 12-15 minutes.

Thai Steak Salad

Rose — Sun, 25 Mar 2012 04:44:54 +0000

Thai Steak Salad

Dressing:
1/3 cup fresh lime juice, about 3 limes
1/2 t Splenda or 1 t Brown Sugar Blend Splenda
1 T fresh ginger, minced
1 clove garlic, minced
1 T fish sauce
1 t chili paste
Steak: 1 large, or 2 small filet mignon steaks
Salad: 2 cups romaine lettuce, chopped
1/2 red bell pepper, sliced
1/4 cup fresh cilantro, chopped
1/4 of a small red onion, sliced

Whisk all the dressing ingredients together and set aside.
Grill steak about 5 minutes per side in a hot grill pan, or until desired doneness let meat rest 5 minutes before slicing.
Divide all salad ingredients on two plates and top with warm steak and dressing.

Spanish Paprika Fish

Rose — Sun, 25 Mar 2012 04:40:09 +0000

Spanish Paprika Fish

1 lb fresh or frozen (thawed) cod or any other white fish
1 t cornstarch
3 cloves garlic, sliced
juice and zest of 1 lemon
1 T Spanish smoked paprika or a mixture of smoked, hot, or sharp
1/4 cup parsley, chopped
1/4 cup white vinegar
1 bay leaf

Sprinkle the fish with cornstarch and cook in a skillet in a bit of olive oil spray.
Cook both sides for about 1-3 minutes a side, depending on the size of the piece of fish, or until nice and brown.
Remove and set aside. In a small bowl, combine garlic, lemon juice and zest, paprika, parsley, vinegar and bay leaf.
Pour sauce into skillet and simmer for 1 minute.
Add fish back to pan and cook in sauce for about 10 minutes.
Serve fish with sauce over it and garnish with fresh parsley.

Ham ‘n Cheese Bread

Rose — Sun, 25 Mar 2012 04:35:16 +0000

Ham ‘n Cheese Bread

3 T fat free Philadelphia cream cheese
3 T fat free Greek yogurt
2 T jalapeno pepper, chopped
2 T red bell pepper, finely chopped
4 whole eggs plus 2 egg whites
2 t baking powder
4 T oat bran
4 T wheat bran
1/2 cup low fat, low sodium ham, diced
2/3 cup fat free mozzarella, shredded
1/2 t salt

Spray a muffin pan with cooking spray.
Mixture should make 8-10 square or regular sized muffins.
Bake at 350 for 25-28 minutes until a toothpick inserted comes out clean and top is nice and brown.
Let cool for 5 minutes and remove from pan.

Tofu Creme Brulee

Rose — Sun, 25 Mar 2012 04:29:17 +0000

Tofu Creme Brulee

1/3 cup heavy cream
2 ounces tofu — prefer silken, soft
1 Tablespoon splenda
1/4 teaspoon vanilla extract
1 dash cinnamon
1 large egg yolk

Microwave directions: In a blender mix all ingredients well until smooth.
Pour into a 10oz glass ramiken and place into a larger glass bowl.
Fill to about 1/2 way up the ramiken with hot water and microwave on 50% powder for 7 minutes or until set.
Let sit at room temperature for 15 minutes before eating.

Blizzard Dairy Queen

Rose — Sun, 25 Mar 2012 04:25:43 +0000

Blizzard Dairy Queen

1/3 cup cream
1 handful low-carb chocolate kisses
1 teaspoon unsweetened cocoa
1/2 teaspoon vanilla
5 packages artificial sweetener
10 slightly softened ice cubes or less

Blend all of the above for about 60 seconds.

Pink Lemonaide Shake

Rose — Sun, 25 Mar 2012 04:16:18 +0000

Pink Lemonaide Shake

3 tablespoons lemon juice
1/2 cup protein powder — vanilla
1 tablespoon lecithin — granules
1 packet artificial sweetener
1 drop red food coloring
10 ounces water — ice cold
2 ounces heavy cream — ice cold
1 cup crushed ice

Put everything in blender and blend until thick and creamy. You can partially freeze this for an ice cream type treat. Lemon juice is to taste

Walnut Ice Cream

Rose — Sun, 25 Mar 2012 04:10:31 +0000

Walnut Ice Cream

1 Cup Plain Yogurt
1/8 Cup Howard’s Low Carb Maple Syrup
1/8 Cup Chopped Walnuts

Mix ingredients together and put in freezer, stirring every 15 minutes until ice cream like.

California Clouds

Rose — Sun, 25 Mar 2012 04:04:25 +0000

California Clouds

1/2 Cube Cream Cheese (softened)
1/2 Cube Butter (softened)
1/4 Cup Blueberries
5 Packets Splenda
1 tsp Vanilla extract
1 tsp DaVinci Syrup (any flavor)

Mix all ingredients in bowl till creamy.
Drop by teaspoons on large platter lined with parchment paper.
Freeze and eat.

Garlic Cauliflower

Rose — Mon, 19 Mar 2012 06:39:50 +0000

Garlic Cauliflower

2 teaspoons olive oil
1 ¼ lbs cauliflower florets
1 medium red bell pepper , seeded and cut into 1/2 inch strips
3 garlic cloves , minced
¼ teaspoon red pepper , crushed
¼ cup vegetable stock or ¼ cup water

Heat oil in a heavy nonstick skillet over medium high heat.
Saute next 4 ingredients 2-3 minutes, stirring frequently.
Add stock, cover skillet and cook another 3-4 minutes or until cauliflower is tender.

Preparation time: 5 minute(s)

Cooking time: 7 minute(s)

Lemon-Garlic Greens Saute

Rose — Mon, 19 Mar 2012 06:32:51 +0000

Lemon-Garlic Greens Saute

1 bunch collard greens (about 5 c chopped)
1 bunch kale (about 5 c chopped)
1⁄3; cup lemon juice
1 tablespoon garlic , minced
3 tablespoons olive oil

Roughly chop the greens and wash them thoroughly.
To a large saucepan or Dutch oven add the olive oil, garlic and as much of the greens as will fit (you may need to let the first batch cook down a little to fit the rest of the greens in the pan).
Once all of the greens are in the pan, cook uncovered for 15 minutes or until greens are tender, tossing frequently.
Once the greens are softened and slightly browned, add the lemon juice and saute an additional 2 minutes.
Serve warm.

Grilled Zucchini

Rose — Mon, 19 Mar 2012 06:25:17 +0000

Grilled Zucchini

2 medium zucchini
4 tablespoons olive oil
1 teaspoon garlic powder
½ teaspoon salt
½ teaspoon pepper
½ teaspoon cajun seasoning

Slice the zucchini into 1/4 inch fillets – longways.
Mix the olive oil and all the seasonings in a one cup mixing container or small bowl.
Coat all of the zucchini pieces in the mixture and place on a plate to take out to the grill.
Make sure the grill is pre-heated and place the seasoned zucchini slices on the grilling surface.
Cook for 5-7 minutes on each side.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Garlic and Rosemary Green Beans

Rose — Mon, 19 Mar 2012 06:18:31 +0000

Garlic and Rosemary Green Beans

1 lb frozen green bean , thawed
¼ cup olive oil
1 garlic clove , crushed
½ teaspoon dried rosemary
½ teaspoon salt

Thaw green beans in a colander.
Put olive oil, garlic, rosemary and salt in a skillet or stir-fry pan and mix.
Add green beans. Stir-fry until beans are just softened.
Serve immediately.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Pan Seared Summer Squash With Fresh Basil and Lemon Vinaigrette

Rose — Mon, 19 Mar 2012 06:10:26 +0000

Pan Seared Summer Squash With Fresh Basil and Lemon Vinaigrette

3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon lemon zest
2 tablespoons fresh basil , chopped
¼ teaspoon sea salt
2 large green zucchini

For the vinaigrette, mix together the olive oil, lemon juice, lemon zest, fresh basil and salt.
Slice the zucchini into large rounds.
Warm a 10-inch skillet (Whole Foods suggests cast iron) until very hot.
Place the zucchini in pan and sear over high heat, until blackened, 2–3 minutes.
Flip onto other side and sear additional 2–3 minutes, until both sides are blackened.
Place zucchini on a large platter. Spoon vinaigrette over zucchini. Serve warm.

Preparation time: 5 minute(s)

Cooking time: 10 minute(s)

Swiss Chard and Tomato Frittata

Rose — Mon, 19 Mar 2012 06:01:01 +0000

Swiss Chard and Tomato Frittata

1 lb swiss chard
4 garlic cloves , minced
1 cup chopped onion
2 teaspoons olive oil
6 egg whites
2 whole eggs
3 tablespoons chopped fresh basil
¼ teaspoon salt
¼ teaspoon black pepper
1 medium tomato , sliced

Chop the chard. In a skillet, sauté the garlic and onions in 1 tablespoon of the oil.
Add the chard, cover and lower the heat and cook for 10 minutes.
Remove from heat and drain if juicy.
In a large bowl, beat the eggs, salt and pepper until blended. Stir in the chard.
Coat the bottom of a skillet with the remaining oil and return to medium heat.
When hot, pour egg mixture and arrange tomato slices on top.
Cover and cook until the edges are firm and the bottom is golden and beginning to brown.
Turn frittata over and cook for about 5 more minute until eggs are cooked.
Serve immediately or at room temperature.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Moroccan Chickpea Soup

Rose — Mon, 19 Mar 2012 05:55:23 +0000

Moroccan Chickpea Soup

1 cup dried garbanzo beans , soaked overnight
8 cups water
1 tablespoon vegetable oil
2 cups onions , chopped
2 tomatoes , peeled and diced (optional)
8 garlic cloves , minced
1 small hot pepper , chopped finely
½ cup fresh coriander , leaf chopped finely
½ cup fresh flat leaf parsley , chopped finely
2 teaspoons salt
1 teaspoon fresh black pepper
1 lemon , juiced
1 teaspoon sweet paprika
1 teaspoon ground turmeric

In a soup pot combine the chickpeas and water and bring to a rolling boil.
Cover, reduce heat to medium and cook 1 hour.
While the beans are cooking, heat the oil in a skillet and sauté the onions, garlic, and hot pepper until they barely take on color; very slightly browned.
Add the mixture and the remainder of the ingredients to the soup pot and simmer 1 hour or until the chickpeas are soft. You don’t want a “bite” to the chickpeas but firm and creamy.

Preparation time: 20 minute(s)

Cooking time: 2 hour(s)

Persian Eggs Poached in Tomato Sauce

Rose — Mon, 19 Mar 2012 05:46:01 +0000

Persian Eggs Poached in Tomato Sauce

1 ½ tablespoons olive oil or 1 ½ tablespoons butter
1 small onion , finely chopped
1 garlic clove , finely chopped
4 -5 medium tomatoes , peeled, seeded and chopped
Salt (to taste)
Pepper (to taste)
4 eggs
1 tablespoon chives , finely chopped

Put the oil in a non-stick skillet over medium high heat. Add onions and garlic.
Stir-fry for a minute, then reduce heat to medium.
Continue cooking vegetables for 3 or 4 minutes so that the onion becomes translucent with a little color around the edges.
Add the tomatoes and simmer. Cook uncovered for 10 minutes. Season with salt and pepper to taste.
Once the sauce has cooked, use the back of a spoon to create 4 rounded wells, one in each quarter of the pan.
Carefully break each egg and place into each of the hollows.
Cover pan with a lid leaving it partially open to allow some heat and moisture to escape.
Cook until eggs reach your preferred level of doneness.
Carefully scoop egg with some sauce onto serving plates. Garnish with chives.
Serve with warmed pita or other flatbread of choice.
Variation: You can make this a little spicier, add a small chili to the onions. If you do so, you may want to omit the chives and instead garnish with finely chopped parsley.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Baked Cauliflower With Feta and Tomato Sauce

Rose — Mon, 19 Mar 2012 05:33:47 +0000

Baked Cauliflower With Feta and Tomato Sauce

4 tablespoons olive oil
3 garlic cloves , minced
1 large yellow onion , chopped
30 ounces Italian plum tomatoes
1 bay leaf
2 teaspoons dried Greek oregano
2 inches cinnamon sticks
Salt
Fresh ground black pepper
1 large head cauliflower
1 tablespoon fresh lemon juice
5 ounces feta cheese

Preheat oven to 375 degrees.
In a saute pan, gently cook the garlic and onion in half of the olive oil until soft.
Add the tomatoes, herbs, spice and seasonings. Cover pan and simmer 5 minutes.
Cut up the cauliflower into florets and stir into the tomato sauce mixture. Cover pan and cook another 10 minutes.
Transfer the mixture into a shallow, ovenproof dish, and drizzle with the remaining olive oil and the lemon juice.
Grate the feta cheese on the top and garnish with black pepper.
Bake in the preheated oven for approximately 25 minutes.

Cooking time: 40 minute(s)

Fluffy Cheese and Tomato Scrambled Eggs

Rose — Mon, 19 Mar 2012 05:22:13 +0000

Fluffy Cheese and Tomato Scrambled Eggs

6 large eggs (or 1 1/2 cups egg substitute)
3 tablespoons part-skim ricotta cheese
1 plum tomato , seeded and chopped
1 scallion , chopped
salt , to taste
1⁄8 teaspoon black pepper
1⁄8 teaspoon paprika

Heat a large nonstick skillet sprayed with nonstick cooking spray.
In a mixing bowl, beat together eggs (or substitute) and ricotta cheese until smooth.
Add remaining ingredients and mix well.
Pour into skillet and cook/scramble until done.

Lemongrass Tofu Stirfry

Rose — Mon, 19 Mar 2012 03:00:25 +0000

Lemongrass Tofu Stirfry

150g Broccoli
2 Courgettes
1 Garlic clove, finely chopped
1 tsp, fresh, grated Ginger
Lemon juice from 1 lemon
1 tsp. crushed Lemongrass
1 Tbsp. Soy sauce (low sodium)
250g Tofu, firm

Cut the courgette into slices and the broccoli into small florets – you want them to be able to cook quickly.
Mix the garlic, ginger, lemongrass, lemon juice and soy sauce together.
Cut the tofu into even sized chunks. Add to a non-stick fry pan on a high heat and stir often to stop the tofu sticking.
Once the tofu is lightly browned add the vegetables, and 2 tablespoons of water. ‘Steam fry’ the vegetables, stirring continuously, for a few minutes until they are cooked but still quite firm.
Add the sauce, stir it through the tofu and vegetables, and cook for a minute to heat the sauce through.

Preparation time: 15 minute(s)

Moroccan Fish Tagine

Rose — Mon, 19 Mar 2012 02:48:55 +0000

Moroccan Fish Tagine

¼ tsp Chilli (optional)
1 Tbsp. freshly chopped Coriander
2 Garlic clove, crushed (1 clove for the marinade & 1 clove for the fish)
½ tsp Ground cumin
3 Tbsp. Lemon juice
1 Lemon zest
1 (small) Onion
1 Tbsp. freshly chopped Parsley
1Red Pepper
1 tsp. Sweet paprika (½ tsp each for the marinade & fish recipe)
200g tinned tomatoes, chopped
½ tsp. Tumeric
400g White fish, firm

Mix all marinade ingredients together (sweet paprika, ground cumin, 1 clove crushed garlic, lemon juice, 1 tbsp each fresh chopped parsley and coriander, salt and pepper).
Place fish in a single layer in a casserole dish, and coat the fish in the marinade.
Leave to marinade for a minimum of 2 hours, or overnight.
When you are ready to cook the fish heat the oven to 180C/350F.
Slice onion finely and sauté in a non-stick fry pan until the onion is soft.
Add garlic, lemon zest and spices and cook for 2 minutes.
Add finely sliced red pepper, and chopped tinned tomatoes and juice.
Bring this to a simmer, and cook gently for 5 minutes (add a little water if necessary to make sure fish is covered with sauce.
Add salt and pepper to taste.
Spread the sauce evenly over the fish and bake in the oven for 20 minutes, or until the fish is just cooked through.
Serve topped with fresh coriander.

Piri Piri Chicken

Rose — Mon, 19 Mar 2012 01:50:17 +0000

Piri Piri Chicken

8 chicken thighs or 4 chicken breast fillets
2 teaspoons crushed chilli flakes
2 cloves garlic, finely chopped
1 teaspoon oregano
1 teaspoon paprika
¼ cup cider vinegar
Juice of half a lemon
Juice of half a lime
Sea salt and black pepper

Mix the cider vinegar, chilli flakes, lemon juice, paprika, garlic and oregano in a bowl to make a marinade.
Place the chicken in the marinade, fully coating each piece.
Cover the bowl with cling flim and place in the refrigerator for a minimum of 4 hours but preferably overnight.
Remove the chicken from the marinade and season with salt and pepper to taste
Barbecue or grill on a medium heat until cooked thoroughly.
Remove skin for those on Dukan Diet and serve with plain fat free yoghurt with a squeeze of lime juice.

Vanilla Oat Bran Porridge

Rose — Mon, 19 Mar 2012 01:40:08 +0000

Vanilla Oat Bran Porridge

3 tablespoons of oat bran
125 ml of skim or zero fat milk.
Vanilla essence to taste
Sweetener to taste

Place the oat bran and milk in a small microwaveable bowl and heat on high for 45 seconds.
Remove from the microwave and add the vanilla essence and sweetener to taste.
Allow to stand for a few minutes for the oat bran to soak up the milk.
Return to the microwave and cook on high for a further 45 seconds.

Oat Bran Ginger Biscuits

Rose — Mon, 19 Mar 2012 01:31:05 +0000

Oat Bran Ginger Biscuits

3 tablespoons of oat bran
2 tablespoons sweetener
1/2 teaspoon of baking powder
3/4 teaspoon ginger
1 teaspoon fat free yogurt
1/2 egg white
3 drops vanilla essence

Preheat your oven to 180°C, 350°F or gas mark 4.
Place all the ingredients in a bowl and mix well with a spoon.
Spoon the mix out on to a silicon baking tray to make four biscuits.
Bake for around 12 -14 minutes.

Creamy Low Carb Hot Chocolate

Rose — Sun, 18 Mar 2012 19:43:37 +0000

Creamy Low Carb Hot Chocolate

1 mug of zero fat/skim milk
1 tablespoon of skimmed/fat free milk powder
1 teaspoon of reduced fat, no added sugar, cocoa powder
Sweetener to taste

Put your milk powder and cocoa powder in a small bowl.
Mix these both to a smooth paste using a a small amount of the milk.
Then using a whisk mix in the remainder of the milk.
Microwave on high for 60 seconds and whisk in your sweetener.
Microwave again for a further 60 seconds. Whisk again and pour into your mug.
Decorate with a little cocoa powder and serve.

Chili Beef

Rose — Sun, 18 Mar 2012 19:36:38 +0000

Chili Beef

16 oz of Extra Lean Ground/Mince Beef
2 Diced Onions
3 Finely Diced Cloves of Garlic
1 Large Jar of Salsa of your choice
1 Beef Stock Cube
1 Large tablespoon of Tomato Puree
1 tablespoon of Balsamic Vinegar
1 tablespoon of Cornstarch/Corn Flour
Chili Powder to obtain desired heat

Dry fry beef in a pan until cooked and meat releases juices.
Remove the meat leaving the juices in pan and keep warm.
Cook onion and garlic in meat juices until soft.
Crumble the stock cube into a jug and add a little boiling water with the tomato puree, balsamic vinegar and cornflour and stir well.
Mix this into the meat and add the salsa. Add chili powder with more water or tomato puree or cornstarch/cornflour to get the seasoning and consistency of your choice.

Veggie Tofu Frittata

Rose — Sun, 18 Mar 2012 19:24:07 +0000

Veggie Tofu Frittata

1 cup of finely chopped/diced onion
4 cloves of finely chopped/diced garlic
1 cup of chopped/diced zucchini/courgette
1 cup of chopped/diced yellow or orange bell pepper
1 cup of coarsely cut young spinach
1 cup of chopped/diced fresh tomato
1/3 cup of vegetable stock
5 oz of drained firm light tofu
4 egg whites
1 tablespoon of freshly chopped chives
Sea salt and freshly ground black pepper to taste

Pureé the tofu with the egg whites in a liquidizer and then add the salt, pepper and chopped chives on a gentle pulse. You do not want to liquidize the chives just mix them in.
Pour the vegetable stock in to your pan and bring to boil.
Add all the vegetables except the spinach and cook over a medium heat for 3 or 4 minutes stirring gently.
Stir in the spinach. Pour on the tofu and egg whites and then place a lid on the pan and cook gently over a low heat until the frittata is firm and cooked.

Chinese Shirataki Noodles

Rose — Sun, 18 Mar 2012 19:09:55 +0000

Chinese Shirataki Noodles

1 Shredded Chicken Breast
1 Finely Sliced Onion
1 Beaten Egg
1 Large Finely Diced Clove of Garlic
1 Finely Sliced De-seeded Red Chili
1 Teaspoon of Chinese Five Island Spice
Sweetener and Freshly Ground Black Pepper to taste
1/2″ Chunk of Finely Grated Fresh Ginger
1 pack Shirataki Noodles
1 Chicken Stock Cube

Rinse the noodles under running water.
Put the onion, garlic, ginger and chili in a large pan with a little water and cook for a couple of minutes to soften.
Add the chicken, noodles, stock cube, sweetener, spice and seasoning with enough water to cover.
Simmer for about ten minutes. Drain the liquid and keep to one side.
Add a beaten egg to the noodles and mix in well until cooked.
Place in bowl and add reserved liquid as desired.

Vegan Crispy Tofu Croutons

Rose — Sun, 18 Mar 2012 18:05:28 +0000

Vegan Crispy Tofu Croutons

200 grams Extra Firm Tofu
1 tablespoon of oat bran
1 tablespoon of cornflour (corn starch)
Sea salt and freshly ground black pepper to taste

Preheat your oven to 400 degrees F/200 degrees C/Gas Mark.
Drain the fluid from your tofu and press as much liquid out as you can.
Cube the tofu. Place the flour, oat bran and seasoning in a small plastic bag and shake to mix well.
Put a few pieces of tofu into the bag at a time.
Repeat until all pieces are coated.
Place on a oiled and wiped baking tray and cook for 10 minutes.
Remove from the oven and turn.
Return to the oven and continue cooking until crispy for another 10 minutes or so.

Nut Logs

Rose — Sun, 18 Mar 2012 17:34:54 +0000

Nut Logs

1 8 oz package of cream cheese
1 cup slice almonds
1 1/2 tsps of Cinnamon
5 Splenda packets

Lay almonds slices on a cookie sheet and toast in a 350 degree oven for 5-7 mins.
Remove and let cool. combine almonds, cinnamon and splenda in a bowl and mix well.
Using a melon baller or small spoon take a glob of cream cheese and roll it in the dry mix, pressing the almonds in until they stick and glob is completely covered.
Store in refrigerator in a tight container or covered in plastic wrap.

Preparation time: 15 minute(s)

Peanut Butter Fluff

Rose — Sun, 18 Mar 2012 17:27:06 +0000

Peanut Butter Fluff

2 tbs chunky peanut butter
Whipped cream (as much as desired)

Blend well.

Root Beer Float

Rose — Sun, 18 Mar 2012 15:17:09 +0000

Root Beer Float

1 4oz cup Atkins Vanilla Ice Cream
1 12 oz can A&W Diet Root Beer

Open Ice Cream and place in tall glass.
Pour in Root Beer.

Cafe Au Lait Pie

Rose — Sun, 18 Mar 2012 15:12:05 +0000

Cafe Au Lait Pie

1/2 cup coffee — strong
1/2 can condensed milk, sweetened — Eagle Brand
1 cup whipping cream
1 meringue pie shell
pecans

Blend coffee into condensed milk. Whip cream; fold into coffee mixture.
Pour into meringue shell; garnish with pecans. Chill or freeze until firm.

Chocolate French Silk Pie

Rose — Sun, 18 Mar 2012 15:06:21 +0000

Chocolate French Silk Pie

1 cup heavy cream — whipped
3 tablespoons unsweetened cocoa
3/4 cup artificial sweetener
1 teaspoon vanilla
8 ounces cream cheese

Mix until velvety smooth, refrigerate.

Angelfood Cake

Rose — Sun, 18 Mar 2012 15:01:27 +0000

Angelfood Cake

1 cup protein powder — vanilla, sifted
2 teaspoons baking powder — sifted
1/8 teaspoon salt — sifted
1/2 teaspoon cream of tartar
5 large eggs — separated
2 teaspoons vanilla extract
1 tablespoon lemon peel — finely grated
1 teaspoon lemon extract
1/2 cup heavy cream
1/4 cup water
10 packages artificial sweetener — (glaze:)
2 ounces heavy cream
2 tablespoons butter
1 teaspoon vanilla extract — or lemon extract
3 ounces cream cheese

Preheat oven to 300f. Spray a bundt pan with cooking spray very well.
Sift protein powder, baking powder and salt and set aside.
In a large bowl, beat egg whites with cream of tartar until stiff. In another bowl, beat egg yolks, artificial sweetener, extracts and lemon peel.
Beat in water and cream, then beat in dry ingredients.
Fold into whites very carefully, then spoon into prepared bundt pan.
Bake for 45 minutes, then let cool 10 minutes before inverting and removing.
For the frosting: Beat the cream, butter, cream cheese and extracts well. If this is too thick, add more cream, 1 T at a time.
Drizzle over cooled cake.

Flax Brownie Cake

Rose — Sun, 18 Mar 2012 14:55:48 +0000

Flax Brownie Cake

1 cup flax meal
3/4 cup water
2 eggs
3 tablespoons splenda
1 tablespoon vanilla
1/4 cup butter

Mix everything in a mixing bowl until well mixed.
Pour contents evenly over baking sheet.
Bake at about 375 for 10-15 min.

Peanut Butter Cupcakes

Rose — Sun, 18 Mar 2012 14:45:55 +0000

Peanut Butter Cupcakes

8 ounces Cream Cheese
1 egg
1 1/2 teaspoons Vanilla
1/4 cup peanut butter
4 splenda packets — (4 to 5)
cupcake baking cups/papers
1 dash sugar free chocolate and/or caramel espresso syrup (Optional)

Mix all ingredients together well (approximately 5 minutes).
Distribute evenly into 6 cupcakes.
Bake at 325* for 40-50 minutes until golden brown.
Let cool completely, and keep refrigerated.

Quick Pie Crust

Rose — Sun, 18 Mar 2012 14:20:27 +0000

Quick Pie Crust

1/4 cup Atkins Bake Mix
1/2 cup pecan meal
1/4 cup unsweetened
coconut meat
1/4 cup butter — melted

Combine ingredients and mix well.
Press into pie plate. bake at 350degrees F for 10 minutes.
Fill with your favorite filling.Mine is sugar free lemon jello with 8 oz of cream cheese blended in.

Pound Cake

Rose — Sun, 18 Mar 2012 14:13:44 +0000

Pound Cake

1/3 cup oat flour
1/2 cup atkins bake mix
1/2 cup macadamia meal — or 1/4 cup ground fine (about 1.5oz) – 7g
3 eggs — jumbo *see Note – 3g
1/4 cup heavy cream
2 tablespoons vanilla extract
10 splenda tablets — tablets .5g
1/2 teaspoon stevia — 0g
1/2 teaspoon saccharin –liquid
1 stick butter — melted
1/2 cup sour cream
1 tablespoon baking powder

Melt butter and beat in eggs, cream, vanilla and sweeteners.
If you use another sweetener other than the splenda, stevia, saccharin combo – add the carbs to the totals, beat in sour cream and mix until smooth, then add dry ingredients and beat for 2 minutes.
Pour into a greased large loaf pan and bake for 45 minutes to 1 hour (very dense – give it time to cook even if the top gets really brown).
Let cool before inverting on a plate.

Low Carb Mexi Baked Chicken

Rose — Sun, 04 Mar 2012 20:37:10 +0000

Low Carb Mexi Baked Chicken

2 (4 ounce) boneless skinless chicken breasts
2 teaspoons taco seasoning
½ cup salsa , any degree
½ cup shredded low-fat cheddar cheese

Preheat oven to 375 degrees.
Spray a shallow, small baking dish with non-stick spray.
Coat chicken lightly with taco seasoning, on both sides; spoon salsa over top of breast.
Bake, uncovered, about 45 minutes.
Sprinkle cheese on both breasts evenly; bake for another 5 minutes or until cheese is melted through.

Preparation time: 5 minute(s)

Cooking time: 50 minute(s)

Crock Pot Beef and Broccoli

Rose — Sun, 04 Mar 2012 20:31:57 +0000

Crock Pot Beef and Broccoli

1 ½ lbs boneless round steak , cubed
4 ½ ounces sliced mushrooms , drained
½ cup chopped onion
½ cup beef broth
3 tablespoons teriyaki sauce
2 cups frozen broccoli florets
1 tablespoon cornstarch
2 tablespoons water

Combine beef, mushrooms, onion, broth and teriyaki sauce in crock pot.
Cover; cook on LOW for 8-10 hours.
Dissolve cornstarch in 2 tablespoons of water 35-40 minutes before serving. Stir into beef mixture.
Add broccoli; stir. Cover and cook 35-40 minutes more until broccoli is tender.

Preparation time: 15 minute(s)

Tapas – Spicy Pork Skewers (Pinchos Morunos)

Rose — Sun, 04 Mar 2012 20:27:40 +0000

Tapas – Spicy Pork Skewers (Pinchos Morunos)

1 pork tenderloin (about 1 pound)
2 tablespoons sweet paprika
1 teaspoon ground cumin
1 teaspoon cayenne , to taste
salt and pepper , to taste
6 -8 tablespoons olive oil

Cut pork tenderloin into 1-inch cubes.
In a bowl, combine paprika, cumin, cayenne, salt and pepper and olive oil.
Marinade pork for a minimum of 4 hours to overnight.
Preheat oven to 350 degrees F.
or preheat grill to medium high.
Thread pork cubes onto small wooden skewers.
Bake for 10 to 15 minutes in oven.
Alternatively grill over medium heat, about 10 minutes.
While cooking turn once and baste with marinate until well browned.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Green Beans and Almonds

Rose — Sun, 04 Mar 2012 20:20:18 +0000

Green Beans and Almonds

2 tablespoons oil
1 onion , finely minced
1 clove garlic , minced
1 lb fresh green beans or 1 (15 ounce) can green beans , drained
Salt and pepper
3 tablespoons slivered almonds
3 tablespoons grated parmesan cheese

Heat oil in skillet.
Add onion and garlic and saute until golden brown.
Add green beans and cook slowly until hot.
Season with salt and pepper.
Stir in almonds.
Sprinkle with cheese just before serving.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Cracked Black Pepper Salmon

Rose — Sun, 04 Mar 2012 20:16:17 +0000

Cracked Black Pepper Salmon

¼ cup fresh ground black pepper
2 salmon fillets or 2 salmon steaks
2 teaspoons olive oil

Spread 1/2 the black pepper on a plate.
Smear 1 tsp olive oil over one side of the salmon fillets.
Lay the fillet, oiled side down in the pepper.
Lift and put on a baking sheet, peppered side up.
Repeat the process with the second fillet.
Bake at 350 F or 180 C for around 20 minutes, or until the fish flakes easily.

Preparation time: 5 minute(s)

Cooking time: 20 minute(s)

Turkey a la King

Rose — Sun, 04 Mar 2012 20:08:19 +0000

Turkey a la King

250 ml of Skim/Skimmed Milk
250 ml of fat free Plain Yogurt
4 beaten Egg Yolks
1 1/2 cups of cooked chopped Turkey
1 small diced Red (Bell) Pepper
1 small diced Yellow (Bell) Pepper
1 large finely diced Onion
1 small green pepper, chopped (about 3 oz)
8 finely sliced Button Mushrooms
4 teaspoons of Rapeseed Oil
A little sweetener, salt and pepper to season

Heat the oil in a pan and fry the onion for 4 or 5 minutes.
Add the red and yellow (bell) peppers and mushrooms and chopped turkey continue to cook until soft and turkey is fully reheated
At the same time make your white sauce in a double saucepan.
Heat the milk until just warm.
Pour a tablespoon of milk over the eggs and then tip the eggs into the saucepan with the milk and beat well.
Add the yogurt and seasonings but don’t over do the sweetener.
Finally add in the turkey and vegetables and serve immediately with Cauliflower Rice.

Bacon Brussel Sprouts

Rose — Sun, 04 Mar 2012 19:31:05 +0000

Bacon Brussel Sprouts

6-8 large brussels sprouts
1-2 slices Turkey bacon

Cut turkey bacon into small pieces and place in non-stick fry pan on medium heat.
While the bacon is heating slice the sprouts lengthwise through the stem. (This keeps the slices from falling apart).
Add to the bacon in pan.
Stir regularly and when the sprouts start to brown a bit.
Add 2-3 Tablespoons water as needed and cover to cook till they are cooked to your liking.

Preparation time: 10 minute(s)

Fizzy Pops

Rose — Sun, 04 Mar 2012 19:23:02 +0000

Fizzy Pops

Diet Coke or other diet drink

You can use ice lolly holders or an ice cub tray to make these.
If you have ice lolly holders, simply fill them with your choice of fizzy drink and place them in the freezer.
When they are ready its a great way to get fluid and also something that tastes sweet.

Oat Bran Ricotta Hot Cakes

Rose — Sun, 04 Mar 2012 19:18:56 +0000

Oat Bran Ricotta Hot Cakes

1 egg whites
2 Tbsp low fat ricotta cheese
2 Tbsp oat bran
Sweetener to taste (approx. 1 sachet)

Put the ingredients into a bowl and mix well. (If you can’t find low fat ricotta, use quark or tasteless cottage cheese).
Cook on medium heat of a non-stick fry pan until bubbles form, then flip and cook the other side.
Serve with extra ricotta, some sweetener, a dash of lemon in attack and cruise. You can also serve with fruit from Consolidation onwards.

Preparation time: 10 minute(s)

Mexican Eggs

Rose — Sun, 04 Mar 2012 19:11:50 +0000

Mexican Eggs

½ Bell peppers(red or yellow)
1 Brown Onion, sliced thinly
¼ tsp. Chilli (optional)
Fresh Coriander, chopped
2 eggs
½ tsp. ground cumin
½ tsp. oregano
½ tsp. sweet paprika
200g tinned tomatoes, chopped

Gently sauté onion in a non-stick fry pan until it starts to brown.
Add bell peppers, spices and herbs, and sauté until spices become fragrant.
Add tomatoes, and salt and pepper, and cook on a gentle heat for 5 minutes, adding a little extra water. If your sauce is getting too thick and sticking to the bottom of your pan.
Make two hollows in your sauce then gently crack your eggs into the hollows so that they are sitting directly on the pan, surrounded by the sauce.
Now turn the heat up a little, and cook the eggs to your liking (about 6 minutes will give you a firm white with a runny yolk).
Garnish your dish with fresh coriander, or a little fat-free sour cream and a dash of lime.

Preparation time: 20 minute(s)

Spice and Nut Cake

Rose — Sun, 04 Mar 2012 19:01:11 +0000

Spice & Nut Cake

Cake
1 1/2 cups zero carb soy protein isolate
1/2 cup flax meal
1/4 cup wheat gluten
4 teaspoons baking soda
1/2 teaspoon salt
2 tablespoons cinnamon
1 tablespoon vanilla extract
1/2 cup oil
2 eggs — unbeaten
1/2 cup chopped walnuts
2 tablespoons heavy cream
1/2 cup artificial sweetener
4 teaspoons liquid sacchrin
Cream Cheese Frosting
8 ounces cream cheese — softened
1 stick butter — softened
1/2 cup artificial sweetener
4 teaspoons liquid sacchrin
2 tablespoons vanilla extract
1 teaspoon cinnamon

Preheat oven to 350.
Mix all cake ingredients together by hand, this comes out very thick, gloppy & sticky.
In a extra large cake pan (if you dont have a large pan use 2 or 3 smaller pans), place parchement paper and spray with Pam.
Put mixture into pan and spread out so it is no more than 1/3″ thick (if it is too think it doesn’t taste right) it will puff up to over 1/2 thick.
Bake at 3501/4 for 25-40 minutes (depending on altitude) until knife comes out clean. Cut into 1″ square pieces (this is very rich), makes about 25-30 servings.
Frost with Cream cheese frosting. Frosting: cream all frosting ingredients together, add more sweetener or extract to your taste.
Spread on top of warm cake and allow to cool.

Pecan Pie

Rose — Sun, 04 Mar 2012 18:54:28 +0000

Pecan Pie

1 1/2 cups almond flour
1/half stick melted butter, for crust
3 beaten eggs
1 cup Splenda
1 tsp. vanilla
2 tbls. melted butter
1 cup STEEL’S SUGAR FREE COUNTRY SYRUP
1 1/2 cups pecans

Yellow Angel Food Cake

Rose — Sun, 04 Mar 2012 18:51:10 +0000

Yellow Angel Food Cake

1/4 cup soy flour
2/3 cup artificial sweetener
4 egg yolks
6 egg whites
1 teaspoon cream of tartar
1/4 teaspoon salt
1 teaspoon vanilla
3 tablespoons water

Preheat oven to 300f. Spray a bundt pan with cooking spray very well.
Whip egg whites with cream of tartar until stiff peaks form.
In another bowl mix the other ingredients with just enough water to form a batter.
Fold batter in the egg whites then pour into pan.
Bake on 275 for 1 & 1/2 hours. Don’t let it get too brown.

Fluffy Cream Cheese Frosting

Rose — Sun, 04 Mar 2012 18:16:53 +0000

Fluffy Cream Cheese Frosting

1 pound softened cream cheese
2 tbl xanthan gum
1/2 stick softened butter
1/2 tsp liquiq splenda

Beat cream cheese & butter together.
Sprinkle on xanthan gum very slowly as you are beating it.
Spread on cake.

Mcdonald’s Shamrock Shake

Rose — Sun, 04 Mar 2012 18:12:20 +0000

Mcdonald’s Shamrock Shake

1/2 cup light cream
1/2 cup water
1/2 teaspoon peppermint extract
1 tablespoon DaVinci’s Vanilla syrup (0 carbs)
3 drops green food coloring

Put into blender with a couple ice cubes.

Lemon Garlic Mackerel

Rose — Sun, 26 Feb 2012 18:15:06 +0000

Lemon Garlic Mackerel

4 (100 g) mackerel fillets
2 garlic cloves , minced
½ lemon, juice of
Salt
Pepper

Lay the fillets of fish on a baking tray, which has been covered with foil for easy clean up.
Sprinkle with salt and leave for 5-10 minutes. This helps give the flesh a firmer texture but you may omit this step if you prefer.
Meanwhile, preheat the oven grill.
Mix together the garlic, lemon and some freshly ground black pepper.
Pour over the mackerel and then put in the oven to grill for about 5 minutes.
If you have some fresh herbs like parsley to hand you could finely chop them and sprinkle them over the fish at this point.
Serve with your favourite veggies.

Preparation time: 10 minute(s)

Cooking time: 5 minute(s)

Greek Chicken

Rose — Sun, 26 Feb 2012 18:10:02 +0000

Greek Chicken

1 teaspoon olive oil
4 skinless chicken breast halves
½ medium onion , minced
2 cloves garlic , minced
1 (14 ½ ounce) can cut-up tomatoes
½ teaspoon cinnamon
¼ teaspoon cayenne pepper
Salt and black pepper
½ cup Greek olive , cut in half and pitted
1 tablespoon lemon juice
¼ cup minced parsley

In a large nonstick skillet, heat olive oil over medium heat.
Brown chicken on both sides.
Add onion and garlic; cook 2 minutes.
Add tomatoes with their liquid to the pan with the cinnamon, cayenne, salt, pepper and olives.
Simmer, covered, 15 minutes.
Turn chicken and continue cooking 10 to 15 minutes, until chicken tests done.
Remove chicken to a warm platter.
Bring sauce to boil with lemon and parsley.
Boil a few minutes until slightly thickened.
Pour over chicken.
Serve with rice or noodles.

Preparation time: 10 minute(s)

Cooking time: 45 minute(s)

Broccoli Roasted With Garlic, Chipotle Peppers and Pine Nuts

Rose — Sun, 26 Feb 2012 18:03:52 +0000

Broccoli Roasted With Garlic, Chipotle Peppers and Pine Nuts

2 lbs broccoli , washed, tough stalks peeled, and rough chopped
¼ cup olive oil
¼ teaspoon ground coriander
1 teaspoon seasoning salt , Smokey Seasoned Salt
2 chipotle chiles in adobo , Seeded and minced
5 garlic cloves , minced
1⁄3; cup pine nuts

Preheat oven to 450 degrees.
Place the broccoli in a roasting pan so all will be 1 layer.
Mix all the remaining ingredients together then pour over the broccoli.
Place in oven for 10 minutes.
Toss and return to oven for 10 more minutes give an other toss for 5 -10 more minutes.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Broccoli Aglio Olio (With Garlic and Olive Oil)

Rose — Sun, 26 Feb 2012 17:56:29 +0000

Broccoli Aglio Olio (With Garlic and Olive Oil)

1 lb broccoli floret
1 -2 tablespoon extra virgin olive oil
2 -4 garlic cloves , sliced thin
¼-½ teaspoon crushed red pepper flakes , to taste
Salt & freshly ground black pepper

Steam broccoli over a pot of boiling water, or in a veggie steamer, for about 5 minutes.
Feel free to steam more or less, depending on how your family likes their veggies cooked.
Keep in mind that you will also be sautéing the broccoli in the next step.
In a large saute pan, heat olive oil over medium heat.
Add the garlic and saute for about 45 seconds to impart its flavors into the oil.
Before the garlic begins to brown, add the red pepper flakes and broccoli to the pan and cook for another 5 minutes, or until cooked to your liking.
Season with salt and pepper and serve.

Preparation time: 5 minute(s)

Cooking time: 10 minute(s)

Low-Calorie Dip for Raw Veggies or Potato Chips

Rose — Sun, 26 Feb 2012 17:49:45 +0000

Low-Calorie Dip for Raw Veggies or Potato Chips

½ cup nonfat plain yogurt
½ cup light mayonnaise or ½ cup Miracle Whip light
2 tablespoons dried chives
1 teaspoon soy sauce
½ teaspoon spicy mustard (dijon or Guldens)

Combine all ingredients until well blended.

Preparation time: 2 minute(s)

Tuna Patties

Rose — Sun, 26 Feb 2012 17:37:40 +0000

Tuna Patties

Chiveshandful, to taste
1eggs
1.5 Tbsp oat bran
Salt & Pepper to taste
Shallots handful to taste
1 can (about 165g) tuna, canned in water

Chop the chives and shallots.
Mix all ingredients together into patties.
Fry for about 3-4 mins on each side.
You can experiment with adding various herbs & spices.

Preparation time: 10 minute(s)

Salmon Burre Blanc Cream Sauce

Rose — Sun, 26 Feb 2012 17:32:31 +0000

Salmon Burre Blanc Cream Sauce

1/2 cup 99% Fat Free Chicken Broth
1 cup baby spinach
chopped parsley to taste
1 tsp Dijon mustard
1/2 cup fat free sour cream
Garlic powder to taste
2 6-8oz pieces salmon
Salt & Pepper to taste
Scallions to taste

Place salmon with skin side down in oven at 350F degrees for 30 minutes or until cooked through.
In a seperate pan, simmer dijon mustard, seasonings, and chicken broth.
In a separate pan, sautée spinach in a pan with water & seasonings
When salmon is finished, take dijon off heat and add in the sour cream. Whisk until smooth.
Place spinach on plate, then salmon, & top with creamy sauce

Preparation time: 45 minute(s)

Cocoa and Goji Berry Cookies

Rose — Sun, 26 Feb 2012 17:24:53 +0000

Cocoa and Goji Berry Cookies

1/2 tsp Baking powder
1 tsp Cocoa powder (low fat, unsweetened)
1.5 tbsp Fromage Frais
1 tbsp Goji Berries
2 tbsp Oat bran
a pinch salt
1/4 cup skimmed milk
1 tbsp Stevia
2 tbsp wheat bran

Preheat oven.
Mix all ingredients in a bowl.
With a teaspoon, form little mounds on a baking sheet.
Place them far apart, because they`ll get larger in the oven.
Bake for approximately 20-30 minutes.

Preparation time: 40 minute(s)

Vanilla Moist Cake Muffins

Rose — Sun, 26 Feb 2012 17:14:18 +0000

Vanilla Moist Cake Muffins

2 tbspn wheat bran
4 tbspn oat bran
6 tbspn skim milk powder
3 egg whites
1 whole egg
3 tbspn fat free plain yoghurt or quark
1 tub fat free vanilla yoghurt (or flavour of your choice)
3 tbspn sweetener
1 tspn baking powder
8 drops vanilla essence
sprinkle of cinnamon

Mix ingredients together and pour into muffin tins.
Bake in moderate oven for 25 minutes or until golden brown.

Strawberry Cheesecake

Rose — Sun, 26 Feb 2012 17:10:30 +0000

Strawberry Cheesecake

1 packet lite strawberry jelly
1 tub philadelphia extra light cream cheese

Make the jelly up following the instructions on the packet but only use 3/4 water than the instructions state.
Whip the philly cream cheese with electric mixer.
Slowly mix the prepared jelly into the cream cheese.
Place into jelly moulds and put in the fridge and allow to set for at least 4 hours.

Lowcarb Pina Colada

Rose — Sun, 26 Feb 2012 16:08:06 +0000

Lowcarb Pina Colada

1 Scoop Designer French Vanilla Protein Powder
1 Tablespoon DaVinci’s Sugar Free Vanilla Syrup
1 teaspoon pineapple extract
1/2 teaspoon coconut extract
6 ice cubes

Mix in the blender till it is smooth and creamy.

Orange Cooler

Rose — Sun, 26 Feb 2012 16:03:28 +0000

Orange Cooler

1 package sugar free orange jello
2 egg whites — beaten stiff
2 teaspoons lemon rind — grated
1 teaspoon orange extract
2 packages artificial sweetener
4 strawberries
4 ice cube
4 lemon slices

Prepare gelatin according to package directions and cool.
Beat in stiff egg whites with wire whisk. Add lemon rind, orange extract, and sweetener.
Place in blender. Add strawberries and ice cubes.
Blend at medium speed for 30 seconds. Pour into glasses and garnish with lemon slices.

Cranberry Damsel

Rose — Sun, 26 Feb 2012 16:00:00 +0000

Cranberry Damsel

2 ounces sugar free cranberry-flavored sparkling water
1/4 teaspoon Cranberry Blast Kool Aid drink mix — unsweetened, powdered
1 ounce white rum
2 ounces mandarin orange-flavored sparkling water
1/4 teaspoon orange extract
1 dash lemon juice
1 packet artificial sweetener (to taste) — (1 to 2)

Combine all ingredients in a shaker with crushed ice.
Shake and serve with the ice in large stemmed glasses. (If you don’t have a shaker, combine all ingredients in a blender with ice cubes and process on “pulse” until the ice cubes are crushed.

Fruity Smoothie

Rose — Sun, 26 Feb 2012 15:57:08 +0000

Fruity Smoothie

3 tablespoons Naturade Milk and Egg protein
3 tablespoons ricotta cheese
8 ounces water
3 packets splenda packets
1/2 teaspoon vanilla extract
4 each frozen strawberries, unsweetened
4 slices frozen peach slices, unsweetened

Put everything in a blender and blend on high until smooth and thick.

Low Carb Bailey’s

Rose — Sun, 26 Feb 2012 15:52:38 +0000

Low Carb Bailey’s

1 shot rum
1 shot low carb chocolate syrup
2 shots heavy cream

Place the rum, chocolate syrup and heavy cream in a blender and mix.
Pour over ice.

Curried Chickpeas and Black Beans-Low Fat

Rose — Wed, 15 Feb 2012 13:05:07 +0000

Curried Chickpeas and Black Beans-Low Fat

1 -2 teaspoon olive oil
1 cup chopped onion (scallion work well too)
1 tablespoon minced ginger
2 -3 teaspoons curry powder
1 (14 ½ ounce) can diced tomatoes, undrained
Salt
1 (15 ounce) can black beans , rinsed and drained
1⁄3; cup chopped fresh cilantro or 1⁄3; cup parsley
1 tablespoon fresh lemon juice

Heat oil in a large, non-stick skillet over medium heat.
Add onion and ginger and saute about 3 minutes, or until tender.
Add curry powder and stir to coat onions evenly.
Add tomatoes with their juices and cook 1-2 minutes or until mixture seems slightly thickened, stirring well.
Add black beans, chickpeas and salt to taste.
Stir to coat beans evenly.
Cover, reduce heat and simmer for about 5 minutes or until chickpeas are heated through.
Turn off heat, and stir in fresh cilantro (or parsley), and lemon juice.
Serve warm.

Preparation time: 5 minute(s)

Cooking time: 10 minute(s)

Kitchen Sink Soup

Rose — Wed, 15 Feb 2012 12:59:56 +0000

Kitchen Sink Soup

1 cup dried split green peas
1 cup dried split yellow peas
1 cup brown lentils
8 cups water
3 -4 bay leaves
2 medium leeks
1 large carrot
3 stalks celery
2 cups chopped cabbage
4 cups crushed tomatoes
2 tablespoons vegetable oil

Wash and pick over the peas and lentils and cook them in 8 cups of water with the bay leaves until the peas are mushy and the lentils are cooked.
Meanwhile, trim, chop, and wash the leeks.
Peel and grate the carrot.
Saute them until soft in 1 tbsp of the oil, and add them to the soup.
Chop the celery and the cabbage.
Saute them together in the remaining vegetable oil until limp.
Add them to the soup with the tomatoes and add salt to taste.
Simmer to blend.
Heat up and serve the next day

Preparation time: 30 minute(s)

Cooking time: 30 minute(s)

Tomato-Yogurt Breakfast Cocktail

Rose — Wed, 15 Feb 2012 12:54:36 +0000

Tomato-Yogurt Breakfast Cocktail

1 cup tomato juice , plain or spiced
½ cup plain yogurt
1 pinch onion salt
1 pinch pepper
1 tablespoon Worcestershire sauce
lemons, slice or lemon wedge

Put everything except the lemon in your blender.
Blend on high for about 15 seconds or until smooth.
Pour into a tall glass and serve with the lemon.

Preparation time: 10 minute(s)

Burma Curry Chicken

Rose — Wed, 15 Feb 2012 12:50:34 +0000

Burma Curry Chicken

2 small onions , finely chopped
2 teaspoons crushed garlic
2 teaspoons finely chopped ginger
2 teaspoons grated fresh lemon rind
2 tablespoons oil
1 teaspoon turmeric
1 teaspoon chili flakes
1 teaspoon fish sauce
4 chicken breasts
½ cup water

Heat oil in shallow pan over medium heat and brown chicken breasts.
Remove and then add onion, garlic, ginger and lemon rind, turmeric, chilli flakes and fish sauce.
Cook for 2 minutes.
Stir in 1/2 cup water and add chicken, cover and simmer for 20-25 minutes or until tender.
Serve with rice garnished lemon and coriander.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Balsamic Pork Tenderloin

Rose — Wed, 15 Feb 2012 09:35:51 +0000

Balsamic Pork Tenderloin

2 lbs pork tenderloins
2 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
2 cloves garlic , sliced
salt and pepper
½ teaspoon dried rosemary , finely chopped
½ teaspoon dried thyme

Preheat oven to 500°.
Cut slits in pork tenderloin and insert slices of garlic.
Combine balsamic vinegar and olive oil and rub into meat.
Place in a baking dish.
Combine salt, pepper, rosemary and thyme and rub on pork.
Roast in oven for 20 minutes or until cooked through.
Remove from oven and let meat rest for 10 minutes, covered with foil.
Slice and serve.

Preparation time: 5 minute(s)

Cooking time: 20 minute(s)

Garlic Tilapia

Rose — Wed, 15 Feb 2012 09:31:13 +0000

Garlic Tilapia

1 ½ lbs tilapia fillets
4 garlic cloves , thinly sliced
3 tablespoons olive oil
salt and pepper
lemon , for serving
chopped parsley (to garnish)

Season tilapia fillets with salt and pepper.
Heat oil in a skillet over medium heat.
Put fillets in first, and when they start to turn color a bit (after 1-2 minutes) add garlic slices.
Continue cooking about 4 minutes or so, then flip fillets.
Fry until cooked through, and fish flakes easily with a fork– this will depend entirely on the thickness of your fillets, so you will need to watch them carefully.
The garlic should turn a dark golden brown, but not be burned, if you notice that the garlic is starting to burn, spoon it over the fish, so it is no longer in contact with the pan.
Serve with freshly squeezed lemon juice and garnish with chopped parsley.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Roasted Brussels Sprouts

Rose — Wed, 15 Feb 2012 09:25:41 +0000

Roasted Brussels Sprouts

1 ½ lbs Brussels sprouts
3 tablespoons olive oil
½-¾ teaspoon kosher salt
½ teaspoon lemon-pepper seasoning or ½ teaspoon ground black pepper

Preheat oven to 400°F.
Cut off the ends of the Brussels sprouts and pull off any yellow outer leaves.
Mix them in a bowl with the olive oil, salt, and lemon-pepper seasoning.
Transfer them to a sheet pan and roast for 35 to 40 minutes, until crisp outside and tender inside.
Shake the pan from time to time to brown the Brussels sprouts evenly.
Sprinkle with more kosher salt if you like, and serve hot.

Preparation time: 10 minute(s)

Cooking time: 40 minute(s)

Cucumber Tomato Salad

Rose — Wed, 15 Feb 2012 09:19:47 +0000

Cucumber Tomato Salad

½ cup rice vinegar
3 tablespoons Equal sugar substitute or 3 tablespoons Splenda sugar substitute
3 cups cucumbers , sliced (about 2 medium)
2 cups tomatoes , chopped (about 1 large)
½ cup red onion , sliced
salt and pepper

Combine vinegar and sugar.
Add cucumbers, tomatoes and onions.
Season to taste with salt and pepper, mix well.
Refrigerate, covered at least 30 minutes before serving.

Preparation time: 10 minute(s)

Japanese Grilled Eggplant

Rose — Wed, 15 Feb 2012 09:16:13 +0000

Japanese Grilled Eggplant

1 lb raw eggplant , sliced crosswise on the diagonal and into 1/2-inch thick pieces
cooking spray
2 tablespoons low sodium soy sauce
1 tablespoon fresh lemon juice
1 ½ teaspoons rice wine vinegar
1 teaspoon ginger , freshly grated
¼ teaspoon minced garlic
¼ cup scallion , thinly sliced

Preheat outdoor grill or broiler.
Coat eggplant with cooking spray.
Grill or broil eggplant, turning as needed, until lightly charred and tender (about 7-9 minutes).
Whisk together soy sauce, lemon juice, vinegar, ginger, and garlic in small bowl until well blended.
Drizzle over grilled eggplant and then sprinkle with scallions.
Points/yield figured on 3/4 cup per serving.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)

Haddock Steamed With Veggies

Rose — Wed, 15 Feb 2012 09:11:36 +0000

Haddock Steamed With Veggies

8 ounces haddock (or other white fish)
1⁄8; small red cabbage , about 1/2 inch thick slice
1 slice Spanish onion , about 1/2 inch thick
1 slice large tomato , about 1/2 inch thick
2 tablespoons sharp cheddar cheese , grated and divided
salt & freshly ground black pepper

Bring water in a steamer to a boil, lower heat to a simmer.
Layer ingredients in the steamer; cabbage, break the slice up a little, the slice of onion, broken into rings; sprinkle with salt and pepper to taste.
Sprinkle 1 tablespoon cheese over evenly, add the slice of tomato.
Season the fish with salt and pepper and place the fish fillets evenly over the tomato and top with the other tablespoon of cheese.
Steam for approximately 10 minutes or until the cabbage is tender crisp and the fish is flaky.
Try to retain the layers to remove to plate.

Preparation time: 5 minute(s)

Cooking time: 10 minute(s)

Fish With Herbs and Lime

Rose — Wed, 15 Feb 2012 09:04:32 +0000

Fish With Herbs and Lime

4 cod fish fillets (firm fish fillets) or 4 red snapper fillets (firm fish fillets)
¼ cup lime juice
4 garlic cloves , minced
½ cup chopped fresh parsley
½ cup chopped scallion
½ teaspoon dried rosemary
½ teaspoon dried thyme
1 teaspoon sweet paprika
1 cup diced fresh tomato

Preheat oven to 375.
In a medium bowl, mix the lime juice, garlic, parsley, scallions, rosemary, thyme, paprika and tomatoes.
Place the fillets in an unoiled baking dish and spread the topping over the fish.
Cover tightly with foil and bake for about 25 minutes, until the fish flakes easily with a fork.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Sausage and Cheese Breakfast Cups

Rose — Wed, 15 Feb 2012 08:59:25 +0000

Sausage and Cheese Breakfast Cups

4 ounces turkey sausage or 4 ounces crumbled turkey bacon
½ green bell pepper , chopped
¼ onion , chopped
5 large eggs or 1 ¼ cups Egg Beaters egg substitute
1 (12 ounce) can sliced mushrooms , drained
½ cup shredded low-fat cheddar cheese (2 oz.)

Preheat oven to 325°F.
Coat a 6 cup non-stick muffin pan with cooking spray or line with paper baking cups.
In a medium non-stick skillet, cook the sausage, peppers, and onions for 5 minutes, or until sausage is no longer pink.
Spoon mixture and cool slightly.
Stir in eggs and mushrooms.
Evenly divide mixture into 6 muffin cups; Sprinkle with cheese.
Bake for 20 minutes, or until egg is set.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Garlic Shrimp With Basil & Tomatoes

Rose — Wed, 15 Feb 2012 08:53:51 +0000

Garlic Shrimp With Basil & Tomatoes

2 cups small tomatoes , halved (cherry or grape tomatoes)
2 -3 tablespoons chopped fresh basil (to taste)
kosher salt
fresh ground black pepper , to taste
2 -4 teaspoons olive oil
1 lb peeled & de-veined shrimp , fresh
2 -4 teaspoons garlic , minced (or to taste)

If using larger than cherry or grape tomatoes, cut them in segments about the same size as your shrimp.
In a medium bowl, combine tomatoes & basil. Season with salt & pepper; set aside.
Rinse, drain & pat shrimp dry; season with salt & pepper.
Heat a large saute pan or skillet over medium heat; when hot, add shrimp and saute for about 1 minute.
Add garlic, and continue to saute shrimp until pink and cooked through.
Add shrimp and garlic to bowl of tomatoes & basil, and toss well. May be served hot

Preparation time: 20 minute(s)

Cooking time: 7 minute(s)

Thai Shrimp Soup With Lime and Cilantro

Rose — Wed, 15 Feb 2012 08:39:17 +0000

Thai Shrimp Soup With Lime and Cilantro

1 tablespoon canola oil
3 tablespoons fresh ginger , minced
1 small onion , thinly sliced
5 cups reduced-sodium chicken broth
¼ teaspoon red pepper flakes
1 head napa cabbage , thinly sliced (about 3 cups)
1 ½ lbs shrimp , peeled and deveined
2 tablespoons asian fish sauce
2 teaspoons lime zest
¼ cup lime juice
½ cup fresh cilantro, chopped or ½ cup
chopped scallion

Heat oil in a large pot. Add ginger and onion.
Cook, stirring frequently for about 3 minutes.
Add broth and red pepper flakes and bring to a low boil.
Add cabbage and cook for approximately 2 to 3 minutes.
Add shrimp, lime zest and lime juice.
Cook just until shrimp turns pink.
Serve hot sprinkled with cilantro or scallions.

Preparation time: 15 minute(s)

Cooking time: 12 minute(s)

Stuffed Bell Peppers

Rose — Tue, 14 Feb 2012 14:23:27 +0000

Stuffed Bell Peppers

4 bell peppers
olive oil
1 lb ground turkey
1 stalk celery , chopped with top
1 -2 garlic clove , minced
1 small onion , chopped
1 tablespoon minced fresh parsley
1 tablespoon Worcestershire sauce
1 teaspoon spike seasoning (for zest)
28 ounces ground peeled tomatoes
½ cup shredded cheese (or more)
salt and pepper

Wash the peppers, cut the tops off, and place in oiled glass dish.
Cover and microwave the peppers for 5 minutes.
Saute the veggies and ground turkey with a dollop of olive oil.
Add the tomatoes and seasonings. Cook for 3-4 minutes to evaporate some of the liquid.
Stuff the peppers and top with cheese.
Bake at 350 for 10 minutes or until the peppers are soft and the cheese is toasted.
Add Ins: you could add cooked rice or stir in extra cheese to the mixture before baking.

Preparation time: 20 minute(s)

Cooking time: 10 minute(s)

Peanut Butter Muffins

Rose — Tue, 14 Feb 2012 14:13:47 +0000

Peanut Butter Muffins

½ cup egg white
¼ cup ground flax seeds
¼ cup ground almonds
¼ cup Splenda granular , sugar substitute
½ cup natural-style peanut butter
¼ cup ricotta cheese
1 teaspoon vanilla
1 teaspoon baking soda

Preheat oven to 350°F.
Melt peanut butter in microwave for 1 minute or until smooth.
Mix all ingredients together.
Pour into mini muffin cups (24 cup tray), and bake 15 minutes.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Crock Pot Turkey Breast

Rose — Tue, 14 Feb 2012 14:02:27 +0000

Crock Pot Turkey Breast

6 -6 ½ lbs turkey breast
2 teaspoons vegetable oil
salt and pepper
1 medium onion
4 garlic cloves

Rinse the turkey and pat it dry with paper towels.
Rub turkey all over with the oil.
Carefully pull back skin over breast and rub with seasonings.
Place breast, meaty side up into a 5 quart slow cooker.
Peel the onion, cut it into quarters and place around the edges of the pot.
Peel the garlic cloves and place around the sides of the cooker (maybe rub some minced under the skin).
Cook for 9 hours if frozen or 7 ½ hours if not frozen on low or to 170 degree internal temperature.
Let bird rest 10 minutes before carving.
Discard vegetables.

Preparation time: 10 minute(s)

Cooking time: 9 minute(s)

Chocolate Swirl Cheesecake Bites

Rose — Tue, 14 Feb 2012 13:03:39 +0000

Chocolate Swirl Cheesecake Bites

1/2 tsp vanilla extract
1 tbsp Splenda
5 Tbsp Fat Free Cream Cheese
1 Tbsp Hershey’s Special Dark Cocoa
1 cup Cool Whip
1 Tbsp Mini Chocolate Chips

Mix cool whip, cream cheese, vanilla and Splenda with a blender until all creamy and smooth.
For chocolate cheesecake bites just add cocoa and stir in thoroughly.
To create swirl cheesecakes, divide batter in half and the cocoa to half the batter, mix thoroughly then recombine batter swirling chocolate batter into plain batter.
Spoon into 10-15 slots of an ice cube tray.
Top each bite with 5-10 mini chocolate chips, one teaspoon sugar free chocolate syrup, or Smucker’s sugar free fruit preserves.
Freeze for two hours. After fully freezing they should pop right out. You may have to run warm water on the bottom of the ice tray if that’s what you use.

Southbeach Diet BBQ Chicken Pizza

Rose — Tue, 14 Feb 2012 12:55:42 +0000

Southbeach Diet BBQ Chicken Pizza

1 La Tortilla Factory Low Carb Tortilla (50 calories)
1 wedge Laughing Cow cheese (35 calories)
2 oz canned chicken (60 calories)
1 tbsp BBQ sauce (40 calories)
1 low fat string cheese shredded (60 calories)

Toast the tortilla in the oven at 400 degrees until crispy.
Spread Laughing Cow cheese on tortilla then BBQ sauce.
Add chicken and then shred cheese stick over the chicken.
Put back in the oven for about 5 minutes.

Turkey Taco Salad

Rose — Tue, 14 Feb 2012 12:47:35 +0000

Turkey Taco Salad

2-3 servings of ground lean turkey (I make extra for left overs)
3-4 cups shredded or chopped lettuce (skip the iceburg it’s way too bloating)
1/4 cup shredded low fat cheddar
few black olives
chopped cucumbers
salsa
chopped onions (optional)
chili powder and cumin

Brown the ground turkey breast and season well with chili powder and cumin and jalepeno.
Mix lettuce, olives, onions and cukes in a ginormous salad bowl.
Pour warm turkey on top then sprinkle on cheese.

Chinese Lettuce Wrap

Rose — Tue, 14 Feb 2012 12:40:13 +0000

Chinese Lettuce Wrap

Chicken breast, cut in cubes
2-3 bunches of green onions, chopped (use the entire green stem too)
1 jar of hoisin sauce
Celery, chopped
2-3 cups bagged cole slaw mix

Saute the chicken until almost done and add the chopped green onions and cook until soft.
Add cole slaw mix and spray with cooking spray oil. Cook until the cabbage starts to get soft
Add hoisin sauce to taste. Cook a few more minutes just until sauce has coated chicken and veggies.

Southbeach Easter Bacon Wrapped Chicken

Rose — Tue, 14 Feb 2012 12:28:17 +0000

Southbeach Easter Bacon Wrapped Chicken

Chicken breast strips or larger breasts if you prefer
Uncooked turkey bacon
Seasoning Salt
Garlic
Pepper

Season chicken generously with salt, garlic and pepper. Wrap each piece with one or two bacon strips.
Spray with cooking oil or drizzle with olive oil
Bake in 375 degree oven for 45 minutes. Check at 30 minutes.
Serve with side of your choice.

Chicken with Ginger Pesto

Rose — Tue, 14 Feb 2012 02:46:18 +0000

Chicken with Ginger Pesto

2 pounds skinless, boneless chicken breast halves
1/2 cup dry white wine
1/4 cup vegetable oil
2 tablespoons grated fresh ginger root
2 cloves garlic, minced
1 tablespoon salt
1 teaspoon white sugar
1 bunch green onions, cut into 1/4-inch pieces

Pour the white wine into a saucepan of lightly salted water, and place the chicken breasts into the pan.
Bring the pan to a boil, reduce the heat, and simmer the chicken until cooked through and white, 8 to 10 minutes.
Remove from the heat, and let the chicken cool in the broth.
Remove from the broth, and set the chicken aside.
Heat the vegetable oil in a skillet over medium-low heat, and stir in the ginger, garlic, salt, and sugar.
Reduce heat to low, and cook, stirring occasionally, until the garlic is browned and soft, and the oil is flavored, about 20 minutes.
Stir in the green onions, and cook for another 10 minutes, stirring occasionally, until the white parts of the onions are soft.
Slice the poached chicken breasts on the bias into slices about 1 inch wide, and arrange attractively on a plate.
Spoon the green onion mixture over the chicken breasts, and serve.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Cauliflower Salad

Rose — Tue, 14 Feb 2012 02:34:47 +0000

Cauliflower Salad

1 head iceberg lettuce, torn up
1 head cauliflower, cut up into bite-sized pieces
1 cup mayonnaise
1 medium onion, chopped
1 pound turkey bacon, fried crisp and chopped
1/3 cup parmesan cheese
2 packets sugar substitute

Use a large bowl and layer in the order above. Toss before serving.

Smoked Chicken Salad

Rose — Tue, 14 Feb 2012 02:30:28 +0000

Smoked Chicken Salad

1/4 cup sugar-free raspberry jam
3 tablespoons extra virgin olive oil
1/4 cup balsamic vinegar
3/4 pound boneless smoked chicken breast, cut into 3″ strips
6 cups mesclun mix
2 cups fresh raspberries
1/4 cup toasted sliced almonds

In a resealable jar, combine the jam, oil, and vinegar.
Close the lid tightly and shake vigorously.
In a large bowl, gently toss the chicken with the dressing.
Line a large platter or bowl with the mesclun.
Top with the chicken mixture, raspberries, and almonds. (Or, if desired, place the chicken on the mesclun and serve the dressing on the side or drizzled over the top and topped with the raspberries and almonds.)

Spicy Black Bean Salad

Rose — Tue, 14 Feb 2012 02:25:19 +0000

Spicy Black Bean Salad

4 cups prepared black beans, rinsed and drained
3 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon salt
1/2 teaspoon cayenne pepper
2 scallions, chopped
1/4 cup chopped fresh cilantro
2 fresh or roasted bell peppers, chopped

Place the beans in a medium-sized bowl and add lime juice, olive oil, vinegar, salt, and cayenne. Mix well until combined.
Top with scallions, cilantro, and peppers, but do not combine.
Cover and refrigerate for at least 2 hours to let the flavors meld.
Toss just prior to serving.

Crab Stuffed Mushrooms

Rose — Tue, 14 Feb 2012 02:17:59 +0000

Crab Stuffed Mushrooms

1 pound fresh mushrooms
7 to 8 ounces crabmeat (canned or fresh picked)
4 green onions, thinly sliced
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon ground savory
ground black pepper to taste
1/4 cup grated Parmesan cheese
1/3 cup no-sugar mayonnaise
3 tablespoons grated Parmesan cheese
1/4 teaspoon paprika

Preheat the oven to 350°F.
In a medium bowl, combine crabmeat (rinse if using canned), green onions, herbs, and pepper.
Mix in mayonnaise and 1/4 cup Parmesan cheese until well combined.
Refrigerate filling until ready for use. Wipe the mushrooms clean with a damp towel.
Remove stems. Spoon out the gills and the base of the stem, making deep cups.
Discard gills and stems. Fill the mushroom caps with rounded teaspoonfuls of filling, and place them in an ungreased shallow baking dish.
Sprinkle tops with Parmesan and paprika. Bake for 15 minutes.
Remove from oven, and serve immediately.

Ranch Pita Triangles

Rose — Tue, 14 Feb 2012 02:11:22 +0000

Ranch Pita Triangles

1/2 cup softened butter
1 packet of Hidden Valley Ranch Milk recipe original ranch dry salad dressing mix

Spread 2 tsp of mixture on each of 12 whole wheat Pita or whole wheat burrito shells.
Sprinkle with sesame seeds. Cut each pita into 6 wedges.
Bake at 350 degrees until golden brown. Use for dipping with dips.

Lemon-Dill Carrots

Rose — Tue, 14 Feb 2012 02:06:53 +0000

Lemon-Dill Carrots

2.5 lb carrots, peeled, halved crosswise and
cut lengthwise into 1/2 inch strips
2 T olive oil
1 T grated lemon peel
1 T lemon juice
1/4 chopped dill
3/4 tsp salt
1/2 tsp freshly ground pepper

Cook carrots in water to cover 25 minutes or until tender; drain in a colander.
Heat oil in same pot. Add carrots and remaining ingredients.
Toss to mix. Put on serving plate and serve.

Zucchini Alfredo

Rose — Tue, 14 Feb 2012 02:03:50 +0000

Zucchini Alfredo

3 tablespoons vegetable oil
6 cloves garlic, minced (or to taste)
1 onion, halved and sliced thin
4 cups shredded zucchini, length-wise into long spaghetti-like strips
1/2 cup nonfat milk
4 ounces nonfat cream cheese, cubed
1/2 cup chopped fresh basil
salt and pepper to taste
fresh nutmeg, to taste
grated Parmesan cheese (optional)

Heat the oil in a skillet over medium heat. Stir in garlic & onion, and cook 2 minutes.
Mix in zucchini, and cook 10 minutes, until some of the moisture has evaporated.
Pour the milk into the skillet, and stir in cream cheese until melted.
Mix in basil. Season with salt, pepper, nutmeg, to taste, and sprinkle with Parmesan cheese.

Avocado Cheese Dip

Rose — Tue, 14 Feb 2012 01:59:41 +0000

Avocado Cheese Dip

2 pkgs. (8 ounces each) low-fat cream cheese, softened
1 ½ cups shredded low-fat white Cheddar or Monterey jack cheese
1 ripe black avocado, peeled and seeded
1 small onion
1 clove garlic, crushed
1 can (3 to 4 oz.) green chilies, drained, or jalapenos, if you like it hot

Combine all ingredients in a food processor, and process until very smooth.

Strawberry Granita

Rose — Mon, 13 Feb 2012 16:21:25 +0000

Strawberry Granita

1 packet CRYSTAL LIGHT Low Calorie Soft Drink Mix, any flavor
1-1/4 cups cold water
1 bag (20 oz.) frozen unsweetened strawberries

Empty contents of soft drink mix tub into blender container.
Add water and strawberries; cover. Blend until smooth.
Serve immediately.

Cauliflower Shells in Cheddar Sauce

Rose — Mon, 13 Feb 2012 16:15:52 +0000

Cauliflower Shells in Cheddar Sauce

4 oz small or medium whole wheat pasta shells (about 1 c)
2 c small cauliflower florets (8 oz)
1 can (15.5 oz) pinto beans, drained and rinsed
1 c 1% or fat-free milk
3 Tbsp chickpea flour
2 tsp Dijon mustard
1 c shredded reduced-fat sharp Cheddar cheese (4 oz)
Salt and freshly ground black pepper
Chopped fresh chives, for garnish (optional)

Bring a large saucepan of lightly salted water to a boil.
Add the pasta and cook according to package directions.
Add the cauliflower for last 5 minutes of cooking time.
Drain the pasta and cauliflower well and transfer to a serving bowl. Stir in the beans.
As soon as you add the pasta to the boiling water, start the Cheddar sauce: In a small saucepan, stir 1/4 cup of the milk into the chickpea flour.
Stir in the remaining 3/4 cup milk and the mustard.
Bring to a simmer over medium-low heat, stirring often.
Add the cheese in handfuls, stirring to melt each batch.
Season to taste with salt and pepper. Pour the cheese sauce over the pasta mixture and toss to coat. Garnish with fresh chives if you like.

Broccoli Chicken Dijon

Rose — Mon, 13 Feb 2012 16:11:46 +0000

Broccoli Chicken Dijon

1/2 cup reduced-sodium chicken broth
1 tablespoon light soy sauce
4 cups broccoli florets
1 garlic cloves, minced
1 tablespoon olive oil
1 lb boneless skinless chicken breasts
2 tablespoons Dijon mustard

Mix chicken broth and soy sauce; set aside.
Cook and stir broccoli and garlic in hot oil in large skillet on medium-high heat until crisp-tender.
Remove from skillet; cover to keep warm.
Add chicken to skillet; cook and stir 3 to 4 minutes or until cooked through.
Add broth mixture; mix well. Bring to boil.
Reduce heat to medium-low. Stir in mustard until well blended.
Return broccoli mixture to skillet; mix lightly. Cook until heated through, stirring occasionally.

Chicken Tostados

Rose — Mon, 13 Feb 2012 16:07:40 +0000

Chicken Tostados

1/4 cup fresh lime juice
1 tablespoon fresh cilantro
4 skinless, boneless chicken breasts (4 ounces each), sliced into thin strips
1 medium yellow onion, chopped (about 1 cup)
1 medium green bell pepper, chopped (about 1 cup)
1 can (14.5 ounces) Italian plum tomatoes
4 whole-wheat tortillas
1/2 head lettuce, shredded
1/4 cup shredded reduced-fat Monterey Jack cheese
1/2 cup sour cream
1/4 cup shredded reduced-fat cheddar cheese

In a shallow bowl, combine lime juice and cilantro. Mix well. Add chicken and toss to coat.
Spray a large skillet with cooking spray. Add onion and green pepper to skillet.
Cook, stirring, over medium heat until soft, about 2 minutes.
Stir in chicken mixture and tomatoes with liquid. Reduce heat to low; simmer for 20 minutes.
Line tortillas with lettuce. Spoon chicken mixture over lettuce. Top with sour cream. Sprinkle with cheese.

Marinated Flank Steak

Rose — Mon, 13 Feb 2012 16:02:21 +0000

Marinated Flank Steak

1 small red onion, quartered
1/3 cup balsamic vinegar
1/4 cup capers, drained
2 tablespoons chopped fresh oregano
3 cloves garlic, minced
1 1/2 pounds flank steak
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper

Sliver one-quarter of the onion and set aside.
Chop the rest of the onion. Mix it in a bowl with the vinegar, capers, oregano, and garlic.
Combine 14 cup of this mixture with the slivered onions and set aside.
Sprinkle both sides of the steak with the salt and pepper; prick well with a fork.
In a large zip-top food-storage bag, combine the steak with the remaining onion mixture.
Marinate for 1 hour or overnight. Heat the grill or the broiler, positioning the oven broiler rack so that the meat on the rack in the pan is far from the heat source.
Remove the meat from the marinade, and place on the grill over direct heat or on an oven rack set in the broiler pan.
Discard the marinade. Grill or broil for 4 to 5 minutes per side for medium-rare. Let stand for 5 minutes before slicing.
Place the meat on a platter and pour the reserved onion mixture over the steak.

Foil Baked Fish

Rose — Mon, 13 Feb 2012 15:55:40 +0000

Foil Baked Fish

4 fish fillets
1 cup green beans
1 cup yellow squash
1 teaspoon dill
1 tablespoon olive oil
1 lime

Brush each fillet with olive oil and season with salt and pepper.
Sprinkle with dill and place on a sheet of aluminum foil.
Add 1/4 cup of beans and squash to the foil and squeeze a bit of lime juice.
Repeat with each fillet in their own separate foil.
Carefully wrap the fish and veggies with the foil and close into a tight packet.
Cook on a baking sheet for 15 minutes at 350 degrees.Copyright © null.

Spinach-Feta Burgers

Rose — Mon, 13 Feb 2012 15:51:34 +0000

Spinach-Feta Burgers

2 frozen BOCA Meatless Grilled Vegetable Burgers
2 cups packed torn fresh spinach leaves
4 green onions, sliced
2 Tbsp. water
2 tomato slices
2 Tbsp. ATHENOS Reduced Fat Crumbled
Feta Cheese with Basil & Tomato

Cook burgers as directed on package.
Meanwhile, mix spinach, onions and water in saucepan; cover.
Bring to boil; cook 1 minute or until spinach is wilted, stirring occasionally.
Cover each burger with tomato slice; top with the spinach mixture and cheese.

Inside-Out Cheeseburgers

Rose — Mon, 13 Feb 2012 15:47:47 +0000

Inside-Out Cheeseburgers

1 1/4 pounds lean ground turkey
1/2 c flaxmeal (2 oz)
1/2 sm red bell pepper, finely diced
2 scallions, thinly sliced
6 Tbsp reduced-fat soft goat cheese, preferably one flavored with herbs or garlic
3/4 tsp salt
4 tsp extra-virgin olive oil
4 very thin whole-wheat sandwich rolls (1.5 ounces each), split, or 8 slices multigrain bread (optional)
1 Tbsp balsamic vinegar
4 thick slices tomato
Bibb lettuce (optional)

In a large bowl, combine the turkey, flaxmeal, bell pepper, scallions, 2 tablespoons of the goat cheese, and 1/2 teaspoon of the salt.
Using your hands, blend well and form into 4 balls.
Poke a hole into the center of each ball and stuff each with 1 tablespoon of the remaining goat cheese.
Pinch the turkey mixture to seal in the cheese and gently form into 4 patties.
Make them as flat as you can (to speed the cooking), taking care not to squeeze the cheese out.
In a large nonstick skillet, heat the oil over medium-high heat.
Sprinkle the pan with the remaining 1/4 teaspoon salt.
Reduce the heat to medium, add the patties, and cook until browned on 1 side, about 3 minutes.
Turn the patties over and cook for 2 minutes longer.
Add 1/4 cup water to the pan, reduce the heat to a high simmer, and cover.
Cook for 8 to 10 minutes, until the burgers are cooked all the way through.
Meanwhile, lightly toast the sandwich rolls, if using.
To serve, brush 1 side of each of 4 roll halves with the balsamic vinegar.
Top with a burger, a tomato slice, lettuce (if using), and the other roll half.

Blackened Catfish

Rose — Mon, 13 Feb 2012 15:41:44 +0000

Blackened Catfish

2 tablespoons paprika
1 tablespoon dried oregano
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon ground red pepper
4 6-ounce catfish fillets
2 teaspoons olive oil

Combine first five ingredients in a small bowl.
Sprinkle both sides of catfish with mixture. Heat oil in cast iron skillet (if you have one or a non-stick if you don’t).
Add fish, cook four minutes on each side or til fish flakes easily with a fork.

Egg Drop Soup

Rose — Mon, 13 Feb 2012 15:33:50 +0000

Egg Drop Soup

4 Cups Chicken Stock
1/4 cup green onion, sliced 1/4 inch pieces
1 egg
1 egg white, slightly beaten
1 teaspoon soy sauce

Bring chicken stock to a boil in a large saucepan. Add onions.
Remove from heat, slowly pour in egg and egg white, stirring gently as you pour.
Add soy sauce and stir.

Tuna Melt

Rose — Mon, 13 Feb 2012 15:30:13 +0000

Tuna Melt

4 slices whole wheat bread
2 (6 ounce) cans chunk light tuna , drained
2 green onions, minced
2 tablespoons low fat mayo
1 tablespoon lemon juice
1 tablespoon fresh parsley, chopped
Dash of Tabasco (optional)
Freshly ground pepper to taste
2 tomatoes, sliced
1/4 cup your favorite shredded cheese

Preheat the broiler.
Toast bread in a toaster.
Combine tuna, green onions, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl.
Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 1 tablespoon cheese.
Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.
Serve immediately.

Tortilla Soup

Rose — Mon, 13 Feb 2012 15:25:41 +0000

Tortilla Soup

2 cloves garlic
1 med onion chopped
1tbs olive oil
1 large can chicken broth
4 breasts of chicken cooked and cut in pieces
1 bunch cilantro
2 small or 1 large can of corn drained
2 cans recipe cut tomatoes
1/8th cup chili powder or 1 packet taco
season mix
2 cups reduced fat jack or cheddar cheese

Sauté garlic and onions in lag stock or soup pot until soft.
Add broth, tomatoes, corn, chili powder, and chicken.
Simmer for at least an hour.
Add cilantro and continue to simmer 15 minutes.
Serve garnished with cilantro and cheese.

Pepperjack Frittata

Rose — Mon, 13 Feb 2012 15:14:00 +0000

Pepperjack Frittata

1 red bell pepper, chopped
1 green bell pepper, chopped
3/4 cup (3 oz.) lf shredded pepper jack cheese
15 flat-leaf parsley leaves, chopped
1 3/4 cups liquid egg substitute or 7 whole eggs

Preheat oven to 375 F. Coat 9″ nonstick pie pan with butter flavored cooking spray.
Sprinkle peppers, cheese, and parsley in pan. Pour in egg substitute.
Bake 30 minutes. Cool slightly,cut into wedges and serve.

Canadian Bacon Bagel

Rose — Mon, 13 Feb 2012 15:09:51 +0000

Canadian Bacon Bagel

3 slices OSCAR MAYER Ready to Serve Canadian Bacon
1/2 of a small whole wheat bagel, toasted
1/8 of a medium Granny Smith apple, cut into 3 slices
2 Tbsp. KRAFT 2% Milk Shredded Sharp Cheddar Cheese

Heat Canadian bacon as directed on pkg.; place on bagel half.
Top with apples; sprinkle evenly with cheese.
Microwave on MEDIUM (50%) 30 to 35 sec. or until cheese begins to melt. Serve warm.

Cheddar Broccoli Quiche

Rose — Mon, 13 Feb 2012 15:04:23 +0000

Cheddar Broccoli Quiche

1 tsp. canola oil
1/4 cup finely chopped onion
1 pkg. (10 oz.) frozen chopped broccoli, thawed, drained
2 cups cholesterol-free egg product
1/2 cup BREAKSTONE’S or KNUDSEN 2% Milkfat Low Fat Cottage Cheese
1/2 cup KRAFT 2% Milk Shredded Cheddar Cheese
1/8 tsp. black pepper

Preheat oven to 350°F. Heat oil in small nonstick skillet on medium-high heat.
Add onions; cook 5 minutes or until onions are tender, stirring occasionally.
Add broccoli; mix well. Spoon into 9-inch pie plate sprayed with cooking spray.
Mix remaining ingredients until well blended; pour over broccoli layer.
Bake 45 to 50 minutes or until center is set and top is golden brown.

Chicken-Pistachio Salad

Rose — Mon, 13 Feb 2012 14:45:37 +0000

Chicken-Pistachio

1/2 cup shelled pistachio nuts, finely ground
1/2 + 1/4 teaspoon salt
1/2 teaspoon + 1 pinch freshly ground black pepper
4 boneless, skinless chicken breast halves
2 tablespoon extra-virgin olive oil
1/2 cup diced sweet white onion
1 head romaine lettuce
1/2 cup shelled pistachio nuts, finely ground
1/2 + 1/4 teaspoon salt
1/2 teaspoon + 1 pinch freshly ground black pepper
4 boneless, skinless chicken breast halves
2 tablespoon extra-virgin olive oil
1/2 cup diced sweet white onion
1 head romaine lettuce

To make the salad: Preheat the oven (oven toaster) to 220°C.
In a plate, mix the nuts, 1/2 teaspoon salt and 1/2 teaspoon pepper.
Press the chicken into the nuts. In a pan, heat 1 tablespoon of oil and cook the coated chicken breast, 2 minutes per side.
Place the chicken breasts in the a baking dish and bake for 15 minutes or until cook.
In a pan, heat the remaining tablespoon of oil.
Add onion, 1/4 teaspoon salt, and a pinch of pepper. Cook until the onion is browned.
To make the dressing: Puree onion, avocado, oil, lime juice, and water in a blender.
Place bite size lettuce in a plate. Slice the chicken breasts and arrange on top of the lettuce.
Serve with the dressing.

Tiramisu

Rose — Mon, 13 Feb 2012 14:34:51 +0000

Tiramisu

6 egg white
12 tsp cream of tartar
18 tsp sea salt
34 tsp vanilla extract (divided)
13 cup splenda granular (sugar substitute)
2 tsps splenda granular
6 tbsps whole wheat pastry (flour)
12 cup part skim ricotta cheese
12 cup whipped topping (fat free whipped topping or light)
14 cup espresso (decaffeinated, strongly brewed)
12 tsp unsweetened cocoa powder
1 sprig mints (garnish optional)

Heat oven to 350′F.
Lightly spray an 8×8 inch baking pan with cooking spray.
Using an electric mixer, in a large bowl beat the egg whites at high speed, with the cream of tartar and salt until stiff peaks form. About 5 minutes.
Add 1/2 teaspoons of the vanilla extract and beat to combine.
Add 1/3 cup sugar substitute and beat the mixture to form stiff peaks.
Sift 2 tablespoons of the flour over the beaten egg whites and fold gently to incorporate.
Repeat twice with remaining flour until all the flour is folded into the egg whites.
Pour the batter into your prepared pan and gently smooth the top.
Bake turning once half way through the cooking time until the cake is golden and the tester comes out clean. About 20 minutes. Cool completely.
In a small bowl combine the ricotta, whipped topping, remaining 2 teaspoons sugar substitute, and remaining 1/4 teaspoon vanilla.
Cut the cake in half vertically down the middle to make two 4 by 8 inch pieces. Place the halves on a flat work surface.
Drizzle 2 tablespoons espresso onto each half.
Spread half of the ricotta mixture onto one of the halves and dust with half of the cocoa powder.
Top with the remaining cake half; spread the top with the remaining ricotta mixture and dust with remaining cocoa powder.
Using a serrated knife, gently cut cake crosswise into 4 slices and serve with mint leaves for garnish if using.

Preparation time: 20 minute(s)

Mashed Potatoes

Rose — Mon, 13 Feb 2012 14:27:18 +0000

Mashed Potatoes

4 cups cauliflower florets
1 ounce butter flavored cooking spray
1 fluid ounce fat-free half-and-half
Pinch salt
Pinch freshly ground black pepper

Steam or microwave the cauliflower until soft.
Puree in a food processor, adding the butter spray and the half-and-half to taste.
Season with salt and pepper.

Chicken Breasts with Tarragon Cream Sauce

Rose — Mon, 13 Feb 2012 14:13:18 +0000

Chicken Breasts with Tarragon Cream Sauce

4 boneless, skinless chicken breast halves (approx 2lbs)
1 tbsp butter
1 tbsp olive oil
1/2 a cup of light or fat free cream
1 tbsp Dijon mustard
2 tsp of fresh chopped tarragon
Salt & pepper

Sprinkle the chicken with salt and pepper. In a large skillet over medium heat, melt the butter with the oil.
Brown the chicken breasts on both sides.
Reduce heat and cook, covered for 15 mins, just until the chicken is cooked through.
Transfer the chicken onto a serving platter; cover with foil to keep warm.
Add cream to skillet and scrape up brown bits. Stir in mustard and tarragon.
Cook over medium heat, stirring constantly for 5 mins until the sauce thickens slightly.
Season to taste with salt and pepper, and pour sauce over chicken.

Mustard-Crusted Steak

Rose — Mon, 13 Feb 2012 14:08:04 +0000

Mustard-Crusted Steak

2 garlic cloves, minced
1 TBSP coarse-grain Dijon mustard
1 TBSP Worcestershire sauce
1 tsp. ground mustard
1/8 tsp. salt
1/2 tsp. freshly ground black pepper
1 ½ pounds boneless top round steak, 3/4 inch thick

Heat oven to broil.
Whisk together garlic, Dijon mustard, Worcestershire sauce, ground mustard, salt and pepper in a small mixing bowl.
Line a broiler pan with foil and place steak on top.
Coat evenly with mustard mixture and let stand 10 minutes.
Broil steak to desired doneness, 4 minutes per side for medium-rare.
Let stand 5 minutes before slicing and serving.

Preparation time: 15 minute(s)

Cooking time: 15 minute(s)

Chicken Pasta Salad

Rose — Mon, 13 Feb 2012 14:04:39 +0000

Chicken Pasta Salad

3/4 pound spiral shaped whole-wheat pasta; (12 ounces)
1 cup mayo
1 can evaporated skim milk; (5 ounces)
1/4 cup dijon mustard
1/2 teaspoon sugar substitute
1/2 teaspoon Salt
1/4 teaspoon pepper
1/4 teaspoon ground cumin
2 cups cooked chicken; shredded
1/3 cup red onion; chopped
1/2 cup celery; diced
1/2 cup Green Pepper; Chopped

Prepare pasta according to directions. Rinse under cold water and drain.
In a large bowl, combine mayo, evaporated skim milk, mustard, sugar, salt, pepper and cumin; mix well.
Add chicken, onion, celery, green pepper, and drained pasta; mix well. Serve immediately.

Marinated London Broil

Rose — Mon, 13 Feb 2012 13:49:12 +0000

Marinated London Broil

1 1/2 pounds top round or eye round London broil
2 tablespoons Olive Oil
3 tablespoons red wine vinegar
1/2 cup dry red wine
3 garlic cloves, minced
3 tablespoons minced fresh parsley
1 tablespoon chopped fresh oregano, or 1 tsp. dried
1 bay leaf
1/2 tsp. freshly ground black pepper (optional)

In a small mixing bowl whisk together all the ingredients except the meat.
Place the steak in a deep bowl; pour on the marinade, and turn once to coat both sides.
Cover and refrigerate for at least 1/2 hour, preferably overnight.
Preheat the broiler or prepare a charcoal grill.
Broil or grill the meat for about 5 minutes on each side, or until done to taste.
Cut meat into thin diagonal slices across the grain. Serve warm or cold.

Egg White Omelette With Herbs & Mushrooms

Rose — Mon, 13 Feb 2012 13:45:18 +0000

Egg White Omelette With Herbs & Mushrooms

4 eggs whites
1 tablespoon chopped fresh herbs (basil, tarragon, thyme, parsley and chives)
Sliced mushrooms
1 tablespoon low-fat parmesan cheese

Place egg whites in mixing bowl. Whisk eggs slightly
Add 1 tablespoon of herbs to egg mixture and mix well
Coat a small skillet with non-stick cooking spray and set it over low heat.
Pour egg in mixture and slices mushrooms.
When eggs begin to set, left edges with spatula and tilt skillet to let uncooked egg run to the bottom; sprinkle parmesan cheese over omelet.
Continue cooking omelet over low heat; when cooked to an even consistency, fold the omelet over into a half circle and cook until fluffy.

Broiled Seafood Kabob

Rose — Mon, 13 Feb 2012 13:42:44 +0000

Broiled Seafood Kabob

1 pound fresh or frozen cod, halibut, salmon or tuna steak cut 1 inch thick
1/2 large red onion, cut lengthwise into quarters
1/2 green pepper, cored; seeded and cut into 4
wedges
1/2 red pepper, cored; seeded and cut into 4 wedges
4 cherry tomatoes

Pre-heat broiler. Prepare Fish Kabobs: separate onion layers slightly.
Thread fish and vegetables onto each of four skewers, alternating fish cubes with onion quarters, green and red pepper wedges and cherry tomatoes.
Brush kabobs lightly with olive oil.
Place skewers on broiler pan and broil 4 inches from heat source about 3 minutes.
Turn kabobs and brush again with olive oil.
Broil 3 to 4 minutes longer or until fish is no longer translucent and vegetables are tender-crisp.
Serve immediately on bed of spaghetti squash.

Sugar-Free Vanilla Chill

Rose — Mon, 13 Feb 2012 08:44:57 +0000

Sugar-Free Vanilla Chill

2 cups nonfat plain yogurt
1 1/3 cups soymilk
2 teaspoons vanilla extract
1 to 1 1/2 cups ice cubes
dash of ground cinnamon

Place all the ingredients in a blender; blend until frothy.
Pour in tall glasses. Serve immediately.

Preparation time: 5 minute(s)

Asparagus Frittata

Rose — Mon, 13 Feb 2012 08:41:09 +0000

Asparagus Frittata

5 to 7 asparagus spears (cut into 3-inch lengths)
2 teaspoons olive oil
1 small onion, thinly sliced
1/2 teaspoon salt
5 to 7 asparagus spears, cut into 3-inch lengths
4 lightly beaten large eggs
1 cup shredded Gruyere or Swiss cheese

Using an ovenproof frying pan over low heat, heat olive oil. Sauté onion with salt.
Add asparagus spears (cut into 3-inch lengths) and cook for about 3 minutes or until tender.
Pour eggs; cook until almost set but still runny on top, about 2 minutes.
Sprinkle shredded Gruyere or Swiss cheese over eggs and put in a preheated oven; broil until cheese is melted and browned, about 3 to 4 minutes.
Remove from oven and slide frittata onto a serving plate. Cut into wedges.

Creamy Spinach Dip

Rose — Mon, 13 Feb 2012 08:38:01 +0000

Creamy Spinach Dip

1 cup frozen chopped spinach, thawed and drained
1/2 cup nonfat sour cream
1 cup nonfat cottage cheese
1 teaspoon onion powder
1 teaspoon lemon juice
1/2 teaspoon cayenne pepper
1/8 teaspoon salt
1/8 teaspoon black pepper

In a blender, combine spinach and sour cream; process until smooth.
Transfer mixture to a medium bowl, and add cottage cheese, onion powder, lemon juice, cayenne pepper, salt, and pepper. Mix well.
Transfer mixture to a serving bowl. Place bowl on a platter with your preferred vegetable sticks.
Serve immediately.

Preparation time: 10 minute(s)

Chopped Salad with Tuna

Rose — Mon, 13 Feb 2012 08:34:08 +0000

Chopped Salad with Tuna

1 (6-gram) can tuna in water
1/2 cup chopped cucumber
1/3 cup chopped tomato
1/3 cup chopped avocado
1/3 cup chopped celery
1/3 cup chopped radish
1 cup romaine lettuce leaves
4 teaspoons extra virgin olive oil
2 tablespoons lime juice
2 cloves garlic, chopped finely
1/2 teaspoon black pepper

Layer the tuna, cucumber, tomato, avocado, celery, radish, and lettuce in decorative glass bowls.
Make the dressing: Mix olive oil, lime juice, garlic, and pepper in another bowl.
Serve on the side or drizzle on the salad.

Preparation time: 10 minute(s)

Mocha Ricotta Creme

Rose — Mon, 13 Feb 2012 08:27:55 +0000

Mocha Ricotta Creme

1/2 Cup part-skim ricotta creme
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package (or 2 teaspoons) sugar substitute
Dash espresso powder (or finely ground coffee)
5 mini Chocolate Chips

Mix together the ricotta, cocoa powder, vanilla extract and sugar substitute in a dessert bowl.
Serve chilled with a dusting of espresso powder and sprinkle with the mini Chocolate Chips.

Filet Mignon with Tomato Topping

Rose — Mon, 13 Feb 2012 08:03:33 +0000

Filet Mignon with Tomato Topping

2 teaspoon(s) reduced-sodium soy sauce
1 1/2 teaspoon(s) Dijon mustard
1 1/2 teaspoon(s) finely chopped fresh
parsley leaves
1 clove(s) garlic, minced
2 medium tomatoes, finely chopped
2 teaspoon(s) extra virgin olive oil
4 (1 1/2 inches thick, about 6 ounces each) beef tenderloin steaks, (filet mignon)
1/2 teaspoon(s) ground black pepper
1/4 teaspoon(s) salt
Parsley leaves for garnish

Preheat oven to 400 degrees F.
In small bowl, combine soy sauce, Dijon, parsley, and garlic. Gently stir in tomatoes.
In heavy 12-inch skillet with oven-safe handle (or with handle wrapped in double thickness of foil for roasting in oven later), heat oil over high heat until very hot.
Meanwhile, sprinkle steaks with pepper and salt.
Add steaks to hot oil in pan. Cook 4 to 5 minutes or until dark brown on one side.
Turn steaks over and cook 30 seconds. Place skillet in oven and roast steaks 12 minutes for medium or until desired doneness.
Serve steaks with tomato topping. Garnish with parsley leaves.

Preparation time: 10 minute(s)

Cooking time: 17 minute(s)

Oven-Fried Chicken with Almonds

Rose — Mon, 13 Feb 2012 07:56:40 +0000

Oven-Fried Chicken with Almonds

1 cup(s) whole wheat bread crumbs*
1/4 cup(s) (1 ounce) freshly grated Parmesan cheese
1/4 cup(s) almonds, finely chopped
2 tablespoon(s) chopped fresh parsley leaves
1 clove(s) garlic, crushed with press
1 teaspoon(s) salt
1/4 teaspoon(s) dried thyme
1 pinch(s) ground black pepper
1/4 cup(s) extra-virgin olive oil
2 pound(s) skinless, boneless chicken-breast halves, pounded to 1/2-inch thickness and cut into 12 pieces

Preheat oven to 400 degrees F.
In medium bowl, stir bread crumbs, Parmesan, almonds, parsley, garlic, salt, thyme, and pepper until mixed.
Pour oil into pie plate. Dip chicken in oil, then in bread-crumb mixture to coat.
Place chicken on cookie sheet. Bake 20 minutes or until juices run clear when thickest part of chicken is pierced with tip of knife. (Do not turn chicken over.)
Arrange chicken on warm platter.

Preparation time: 20 minute(s)

Cooking time: 20 minute(s)

Florida Red Snapper

Rose — Mon, 13 Feb 2012 07:52:48 +0000

Florida Red Snapper

1 whole(s) (about 2 pounds) red snapper or sea bass, cleaned and scaled, head and tail left on
3 tablespoon(s) extra virgin olive oil
1/4 teaspoon(s) ground black pepper, (optional)
1/8 teaspoon(s) salt, (optional)
1/4 teaspoon(s) salt, (optional)
1/4 cup(s) finely chopped celery
1/4 cup(s) finely chopped onion
2 tablespoon(s) finely chopped green pepper
1 green onion, chopped
1/2 cup(s) pine nuts, toasted
2 tablespoon(s) whole almonds, toasted and coarsely chopped
2 tablespoon(s) finely chopped fresh parsley leaves
Kitchen string for tying fish
1 (18-inch) square heavy-duty foil
3 slice(s) (thinly cut) lime
3 slice(s) (thinly cut) onion
3 slice(s) (thinly cut) tomato
1 tablespoon(s) fresh lime juice
Celery leaves, green onion tops, parsley, and lime wedges, for garnish

Preheat oven to 350 degrees F. Rub outside of fish with 1 tablespoon oil.
Sprinkle inside and outside of fish with 1/8 teaspoon black pepper and 1/8 teaspoon salt, if using.
In 2-quart saucepan, heat remaining 2 tablespoons oil over medium heat until hot.
Add celery, onion, green pepper, and green onion, and cook 3 minutes or just until vegetables are tender, stirring occasionally.
Remove saucepan from heat; stir in pine nuts, almonds, and parsley.
Spoon pine nut mixture into cavity of fish. Tie fish with string to close cavity.
Transfer fish to half of foil square set on large cookie sheet.
Top fish with overlapping slices of lime, onion, and tomato.
Sprinkle with remaining 1/8 teaspoon pepper and 1/4 teaspoon salt, if using.
Drizzle lime juice over fish. Fold other half of foil over fish.
Pinch foil edges together to seal tightly. Bake 30 minutes or until fish flakes easily.
Before serving, with kitchen shears, cut opening in top of packet to let steam escape, then carefully pull back foil.
Transfer fish to large platter. Garnish with celery leaves, green onion tops, parsley, and lime wedges.

Preparation time: 25 minute(s)

Cooking time: 30 minute(s)

Lettuce Wrappers with Shrimp

Rose — Mon, 13 Feb 2012 07:47:51 +0000

Lettuce Wrappers with Shrimp

1 tablespoon(s) peanut oil
1 pound(s) (large) shrimp, shelled, deveined, and coarsely chopped
2 medium (1/2 cup) celery stalks, finely
chopped
1/4 cup(s) chopped water chestnuts
1 clove(s) garlic, minced
1 teaspoon(s) finely chopped peeled fresh ginger
1 tablespoon(s) hoisin sauce
1 tablespoon(s) reduced-sodium soy sauce
1 tablespoon(s) rice vinegar
8 large Boston lettuce leaves
roasted peanuts, chopped

In nonstick 12-inch skillet or wok, heat oil over medium-high heat until very hot.
Add shrimp and cook 2 minutes or just until opaque throughout, stirring constantly. With slotted spoon, transfer shrimp to medium bowl.
To same skillet, add celery, water chestnuts, garlic, and ginger, and cook 2 minutes, until celery is tender-crisp, stirring.
Return shrimp to skillet; stir in hoisin sauce, soy sauce, and vinegar.
Cook 1 minute or just until mixture is heated through. Remove skillet from heat.
Evenly divide shrimp mixture among lettuce leaves. Sprinkle with peanuts.

Preparation time: 15 minute(s)

Cooking time: 7 minute(s)

Sesame-Ginger Asparagus

Rose — Mon, 13 Feb 2012 07:41:35 +0000

Sesame-Ginger Asparagus

1 1/2 pound(s) thin asparagus, trimmed and cut diagonally into 2-inch pieces
1 tablespoon(s) canola oil
1 tablespoon(s) fresh ginger, peeled and chopped
1 tablespoon(s) reduced-sodium soy sauce
1/4 teaspoon(s) crushed red pepper
1 teaspoon(s) sesame seeds
1 teaspoon(s) Asian sesame oil

In 12-inch skillet, heat 1 cup water to boiling over high heat.
Add asparagus; heat to boiling. Reduce heat to medium.
Cover and cook 4 to 5 minutes or until asparagus is tender-crisp.
Drain asparagus in colander, then immediately plunge into large bowl of ice water to stop cooking; drain thoroughly.
Carefully wipe skillet dry with paper towels.
Add canola oil; heat oil over high heat until hot.
Add asparagus, ginger, soy sauce, and crushed red pepper, and cook 1 to 2 minutes or just until asparagus is heated through.
Remove skillet from heat; stir in sesame seeds and sesame oil.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Quick Nut Bread

Rose — Mon, 13 Feb 2012 07:37:19 +0000

Quick Nut Bread

1/3 cup(s) granulated sugar
1/3 cup(s) sugar substitute
1/3 cup(s) canola oil
1 large egg, lightly beaten
1 1/2 cup(s) fat-free (skim) milk
1 1/2 cup(s) all-purpose flour
1 cup(s) whole wheat flour
1 tablespoon(s) baking powder
1 teaspoon(s) salt
1/2 teaspoon(s) baking soda
1 cup(s) walnuts, finely chopped

Preheat oven to 350 degrees F. Spray 9- by 5-inch metal loaf pan with nonstick cooking spray.
In medium bowl, stir together granulated sugar, sugar substitute, oil, and egg.
Stir in milk until blended. Add all-purpose flour, whole wheat flour, baking powder, salt, and baking soda, and stir just until combined. Fold in walnuts.
Spoon batter into prepared pan. Bake 1 hour or until toothpick inserted in center comes out clean.
Cool loaf in pan on wire rack 15 minutes; remove loaf from pan and cool completely on rack.
For easier slicing, refrigerate loaf before serving.

Preparation time: 15 minute(s)

Cooking time: 1 hour(s)

Spinach-Cheese Stuffed Chicken

Rose — Mon, 13 Feb 2012 07:20:57 +0000

Spinach-Cheese Stuffed Chicken

1 (10 ounce) package frozen chopped spinach, thawed
1/2 yellow onion, chopped
1 clove minced garlic
1 cup low-fat/ff cottage cheese
4 skinless, boneless chicken breast halves
2 tablespoons Cajun seasoning
2 tablespoons melted Smart Balance spread

Preheat oven to 325 degrees F (165 degrees C).
Squeeze excess water out of thawed spinach; in a large bowl, mix spinach with onion, garlic and cottage cheese and set aside.
Season chicken breasts with Cajun-style seasoning, then place 1/4 of cheese/spinach mixture in the center of each breast and fold in half.
Secure with toothpicks and place in a lightly greased 9×13 inch baking dish.
Drizzle with melted Smart Balance spread and bake at 350 degrees F (175 degrees C) for about 25 minutes, or until chicken is cooked through and juices run clear.

Savory Chicken Sauté

Rose — Mon, 13 Feb 2012 05:49:32 +0000

Savory Chicken Sauté

2 tablespoons extra-virgin olive oil
4 boneless, skinless chicken breast halves
1 large onion, sliced
2 cloves garlic, minced
1 tablespoon fresh rosemary leaves, chopped
1/2 cup fat-free chicken broth
Pinch salt
Pinch freshly ground black pepper

Heat the oil in a large skillet over medium heat.
Saute the chicken breasts in the oil for 4 minutes, then turn them over and add the onion.
Cover and cook for 3 minutes longer, stirring occasionally.
Add the garlic, rosemary, and broth.
Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally.
Season with salt and pepper.

Western Egg White Omelet

Rose — Mon, 13 Feb 2012 05:46:34 +0000

Western Egg White Omelet

1 tablespoon chopped green bell pepper
1 tablespoon chopped scallion
1 tablespoon chopped red bell pepper
V2 cup liquid egg substitute
3 tablespoons shredded reduced-fat cheese

Lightly coat a medium skillet with cooking spray.
Saute the peppers and the scallions until they are tender-crisp.
Pour the egg substitute over the vegetables. When partially set, spread the cheese over half of the egg substitute and fold the omelet in half over the filling.
Continue cooking until cooked through. Serve immediately.

Flourless Chocolate-Orange Torte

Rose — Sun, 12 Feb 2012 18:42:25 +0000

Flourless Chocolate-Orange Torte

1/2 cup trans-fat free margarine
1/4 cup granular sugar substitute
4 eggs, separated
3/4 cup ground almonds
1/2 cup matzoh cake meal
4 ounces bittersweet chocolate, finely chopped
1/2 teaspoon vanilla extract
1 teaspoon grated orange zest
1/4 cup fresh orange juice
Sliced almonds (optional)

For the torte: Heat oven to 325°F. Line an 8-inch cake pan with waxed paper.
Using a wooden spoon, cream margarine and sugar substitute together in a large bowl until light and fluffy.
Whisk in egg yolks. Stir in almonds, matzoh meal, chocolate, vanilla, zest, and orange juice (batter will be thick).
In another large bowl, with an electric mixer at high speed, beat egg whites until they form stiff peaks.
Gently fold whites into chocolate batter. Turn batter into pan and bake until a tester inserted in the center comes out clean, 40 to 45 minutes.
Cool torte in the pan on a wire rack for 5 minutes, then turn out onto the rack and cool for another 30 minutes.
For the glaze: When the torte has cooled, combine half-and-half and chocolate chips in a small saucepan.
Cook over low heat, stirring constantly, until chocolate is melted and mixture is slightly thickened, 2 to 3 minutes.
Remove from heat and let stand for 2 minutes. Spread glaze over top of cake. Garnish with sliced almonds, if using.

Lemon Olive Oil Cake

Rose — Sun, 12 Feb 2012 18:38:55 +0000

Lemon Olive Oil Cake

1 1/2 cups whole-grain pastry flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt
3 large eggs, separated
3/4 cup granular sugar substitute
1/2 cup 1% or fat-free buttermilk
1/2 cup extra-virgin olive oil
2 teaspoons lemon extract
1 tablespoon grated lemon zest

Heat oven to 350°F. Lightly coat an 8″ springform pan with cooking spray.
Whisk together flour, baking soda, baking powder, and salt in a large bowl; form a well in the center.
Beat egg whites with an electric mixer at high speed in a medium bowl until stiff peaks form, about 3 minutes.
Beat egg yolks, sugar substitute, buttermilk, oil, lemon extract, and lemon zest in a medium bowl at medium speed until smooth, about 1 minute.
Pour egg yolk mixture into the center of the dry ingredients; stir gently until just combined.
Gently fold in half of the egg whites, then fold in the remaining egg whites.
Pour batter into pan and bake until edges are lightly browned and a toothpick inserted in the center of the cake comes out clean, 25 to 28 minutes.
Let cool in the pan for 5 minutes; remove from the pan and transfer to a wire rack.
Cut into wedges and serve warm or at room temperature.

Chocolate Berry Cups

Rose — Sun, 12 Feb 2012 18:35:15 +0000

Chocolate Berry Cups

1 cup mixed berries (blueberries, raspberries, and/or sliced strawberries)
1 tablespoon granular sugar substitute
2 (13″ by 18″) sheets frozen whole-wheat phyllo dough, thawed
1 1/2 tablespoons trans-fat-free margarine, melted
1 ounce bittersweet chocolate, chopped
1/4 cup part-skim ricotta or South Beach Ricotta Creme

Heat oven to 350°F. Combine berries with sugar substitute.
Spread 1 phyllo sheet out on a clean work surface.
Lightly brush with margarine. Lay second sheet on top of first; brush with margarine.
Fold sheets in half widthwise. Brush top side with more margarine.
Cut dough in half lengthwise, then again widthwise to create 4 equal pieces.
Carefully fit each piece into a nonstick muffin pan to create a cup.
Bake the cups until golden brown, about 15 minutes. Set aside to cool.
When you are ready to assemble cups, place chocolate in a small microwave-safe glass bowl.
Heat, unsealed, in the microwave on low power at 30-second intervals, stirring after each interval, until completely melted, about 1 minute.
Fill each phyllo cup with 1 tablespoon ricotta and 1/4 cup berries.
Carefully remove bowl from microwave and, with a spoon, drizzle melted chocolate over berries.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Peanut Butter and Jelly Cookies

Rose — Sun, 12 Feb 2012 18:31:58 +0000

Peanut Butter and Jelly Cookies

3/4 cup granular sugar substitute
1 large egg
1 teaspoon vanilla extract
1 cup creamy trans-fat-free peanut butter
1 teaspoon baking soda
1/4 cup sugar-free jam, any flavor

Preheat oven to 350°F. Line a baking sheet with parchment paper.
Mix sugar substitute, egg, and vanilla with an electric mixer set on low for 3 minutes.
Add peanut butter and baking soda. Mix on medium until dough comes together, about 30 seconds.
Form dough into 24 (2-teaspoon) balls and place on baking sheet 1 inch apart.
Gently press your thumb into the center of each to make an indentation.
Fill each indentation with 1/2 teaspoon jam.
Bake until lightly browned on the bottom, 12 to 14 minutes.
Transfer to a wire rack to cool completely.

Preparation time: 15 minute(s)

Apple Crisp

Rose — Sun, 12 Feb 2012 18:28:17 +0000

Apple Crisp

1/4 cup unsweetened dried cherries
1/2 cup water
1/2 cup old-fashioned rolled oats
1/2 cup trans-fat-free margarine
1/2 cup whole-grain pastry flour
1/4 cup plus 2 tablespoons granular sugar substitute
9 Granny Smith apples, sliced (9-10 cups)
2 tablespoons fresh lemon juice

Preheat oven to 350°F. Lightly coat a 9″ by 13″ baking dish with cooking spray.
Place cherries and water in a bowl and soak cherries until ready to use.
Meanwhile, combine oats, margarine, 1/4 cup of the flour, 1/4 cup of the sugar substitute, and 1 tablespoon of the cinnamon in a medium bowl; stir until mixture is crumbly.
Toss apples and lemon juice together in a large bowl.
Add remaining 1/4 cup flour, 2 tablespoons sugar substitute, and remaining 1 tablespoon cinnamon; stir to combine.
Place apples in baking dish. Pour cherries and soaking water over apple mixture; toss gently to combine.
Sprinkle oat topping evenly over fruit. Bake until apples are tender, about 40 minutes. Serve warm.

Chilled Espresso Custard

Rose — Sun, 12 Feb 2012 17:55:23 +0000

Chilled Espresso Custard

1 1/2 cups 1 % milk
2 eggs, beaten
3 tablespoons sugar substitute
2 teaspoons espresso powder or instant decaffeinated coffee
1 teaspoon vanilla extract
Ground cinnamon, for garnish
Lemon twists, for garnish

In a medium bowl, whisk together the milk, eggs, sugar substitute, espresso powder or coffee, and vanilla extract until well-blended.
Pour into four 6-ounce custard cups or ramekins and place in a 10″ skillet.
Fill the skillet with water to 1/2″ from the tops of the custard cups.
Bring the water to a boil over high heat. Reduce the heat to low, cover, and simmer for 10 minutes.
Remove the cups from the skillet, cover with plastic wrap touching the surface of the pudding, and refrigerate for 3 hours, or until chilled.
Garnish with the cinnamon and lemon twists.

Ricotta Cheesecake With Lemon Drizzle and Pine Nuts

Rose — Sun, 12 Feb 2012 17:52:25 +0000

Ricotta Cheesecake With Lemon Drizzle and Pine Nuts

3 tablespoons pine nuts
6 large eggs, separated
3/4 teaspoon cream of tartar
1/3 cup plus 1 teaspoon granular sugar substitute
2 teaspoons vanilla extract
1 (32-ounce) container part-skim ricotta cheese
1 teaspoon finely grated lemon zest
2 tablespoons fresh lemon juice

Position rack in middle of oven and heat oven to 275°F.
Lightly coat a 9″ springform pan with cooking spray. Spread nuts on a baking sheet and toast until lightly golden, about 10 minutes.
Cool. Increase oven to 325°F.
In a large metal bowl, with an electric mixer at high speed, beat egg whites until frothy, about 1 minute.
Add cream of tartar and continue to beat until stiff peaks form, about 3 minutes more. Set aside.
In a separate bowl, beat egg yolks, 1/3 cup of the sugar substitute, and vanilla for 1 minute.
Add ricotta and zest, and beat on high until smooth.
Gently fold one-third of the white into the yolk mixture, then add the rest of the whites and gently fold until well combined.
Pour batter into pan, place pan on a baking sheet, and bake until cake is golden and mostly set, about 1 hour 10 minutes.
Remove cake from oven and cool on a rack for 20 minutes.
Combine lemon juice and remaining 1 teaspoon sugar substitute in a gently brush the surface of the cooled cake with two-thirds of the warm lemon mixture; drizzle the remaining mixture into the cracks.
Sprinkle the top with pine nuts. Cool cake completely, then run a knife around the edge before releasing from pan.
Chill, loosely covered, for 4 hours or overnight. Serve chilled.

Preparation time: 10 minute(s)

Cooking time: 1 hour(s) 20 minute(s)

Chocolate Meringue Kisses

Rose — Sun, 12 Feb 2012 17:47:20 +0000

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2 egg whites, at room temperature
1/4 teaspoon cream of tartar
1/2 cup sugar substitute
2 tablespoons unsweetened cocoa powder, lumps removed
1/2 teaspoon vanilla extract
Light whipped topping (1 tablespoon per sandwich)

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Preheat oven to 250°F.
Place egg whites and cream of tartar in a clean bowl or electric mixer fitted with whisk attachment.
Whisk at highest speed until whites form soft peaks that hold their shape when you lift the whisk.
Add the sugar substitute, 1 tablespoon at a time; whisk until whites turn glossy and form stiff peaks that hold their shape.
Do not underbeat. Whisk in cocoa and vanilla until blended.
Line a baking sheet with parchment paper.
Fit a large star nozzle into a pastry bag. Fill pastry bag with meringue.
Pipe 20 meringue kisses onto prepared sheet. Bake 30 mintues, until crisp and dry.
Turn oven off, let cookies cool in oven for 30 minutes.
Remove from baking sheet. Sandwich pairs of cooled cookies together with whipped topping.

Iced Vanilla Coffee Milk

Rose — Sun, 12 Feb 2012 17:41:53 +0000

Iced Vanilla Coffee Milk

3 cups strongly brewed decaffeinated coffee, chilled
1 cup fat-free or 1% milk
2 teaspoons vanilla extract
2 teaspoons granular sugar substitute
Ice cubes
1/2 cup fat-free or light whipped topping
Pinch ground cinnamon for garnish (optional)
4 cinnamon sticks for garnish (optional)

In a pitcher, combine coffee, milk, vanilla, and sugar substitute; stir well.
Fill 4 (10-ounce) glasses with ice. Pour coffee mixture over ice.
Spoon 2 tablespoons of the whipped topping into each glass.
Stir gently so that some topping mixes with coffee and some remains at the top of the glass.
Garnish each with a pinch of ground cinnamon and a cinnamon stick, if using.

Preparation time: 15 minute(s)

Iced Green Sun Tea

Rose — Sun, 12 Feb 2012 17:38:17 +0000

Iced Green Sun Tea

4 green tea bags
4 cups water
Ice cubes
Granular sugar substitute to taste (optional)
1 small lemon, sliced
4 mint sprigs for garnish (optional)

Place tea bags in a large glass jar or pitcher.
Pour water over bags, cover the jar with plastic wrap, and place on a sun-filled windowsill or outside during the hottest part of the day.
Steep until tea is light green and flavorful, about 1 hour.
Remove tea bags from the jar and discard. Refrigerate tea to cool, about 20 minutes.
Fill 4 (10-ounce) glasses with ice.
Pour tea over ice, add sugar substitute, if using, garnish with lemon slices and mint sprigs if you like, and serve.

Preparation time: 5 minute(s)

Spicy Nut Mix

Rose — Sun, 12 Feb 2012 17:34:17 +0000

Spicy Nut Mix

2 teaspoons ground cinnamon
2 teaspoons ground ginger
2 teaspoons ground cumin
2 teaspoons salt
1 teaspoon chili powder
1/4 teaspoon ground cloves
2 large egg whites
1 cup unsalted soy nuts
1 cup roasted edamame
1 cup pecan pieces
1 cup walnut pieces
1 cup raw almonds
1/4 cup granular sugar substitute

Preheat oven to 225° F. In a small bowl, add first 6 ingredients and blend. In a large bowl, whisk egg whites until foamy.
Whisk in spice mixture. Add nuts and sugar substitute; toss to coat.
Evenly divide nut mixture between two nonstick baking sheets, preferably with sides. (If sheets are not nonstick, line them with parchment paper.)
Spread nuts to evenly cover sheets. Bake 1 hour 5 minutes, until nuts are dry and toasted.
Stir every 20 minutes. Cool on baking sheet.

Stuffed Baked Tomatoes

Rose — Sun, 12 Feb 2012 17:29:46 +0000

Stuffed Baked Tomatoes

4 plum tomatoes, halved lengthwise
3 ounces shredded part-skim mozzarella cheese (1/2 cup)
1/4 cup roughly chopped fresh basil leaves
2 tablespoons freshly grated Parmesan cheese
1 garlic clove, minced
Salt and freshly ground black pepper

Heat oven to 400° F.
Scoop out the inside of each tomato half with a melon baller and roughly chop the scooped pulp.
Combine tomato pulp, mozzarella, basil, Parmesan, garlic, and a pinch of salt and pepper.
Place tomatoes, cut side up, on a baking sheet.
Spoon in tomato mixture and bake until cheese is melted and lightly browned, about 10 minutes. Serve warm.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Green and Yellow Beans With Fresh Mozzarella

Rose — Sun, 12 Feb 2012 17:26:21 +0000

Green and Yellow Beans With Fresh Mozzarella

2 tablespoons pine nuts
8 ounces green beans, trimmed
8 ounces yellow wax beans, trimmed
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
4 ounce-block of fresh part-skim mozzarella cheese
1/4 cup basil leaves, sliced

Heat the oven to 275° F.
Spread pine nuts on a baking sheet and toast until fragrant and lightly golden, 5 to 7 minutes. Set aside.
While pine nuts are toasting, bring a large saucepan of water to a boil.
Add beans and cook just until crisp-tender, about 3 minutes.
Drain in a colander and run under very cold water for 1 minute to stop cooking.
Drain again and pat dry. Transfer beans to a medium bowl and toss with oil, salt, and pepper.
Cut block of cheese into 8 slices. Divide cheese slices and beans among 4 salad plates, alternating the green and yellow beans with the cheese slices.
Sprinkle with basil and pine nuts and serve.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Seared Scallops With Summer Vegetables

Rose — Sun, 12 Feb 2012 17:19:28 +0000

Seared Scallops With Summer Vegetables

4 teaspoons extra-virgin olive oil
1 1/2 pounds sea scallops (about 20), cleaned
1/4 teaspoon salt
Freshly ground black pepper
1 medium zucchini, halved lengthwise and thinly sliced into half-moons
1/2 small onion, finely chopped
2 garlic cloves, minced
1 cup cherry tomatoes, halved
3/4 cup frozen shelled edamame, defrosted
1 small ear of corn, shucked, kernels sliced off cob (1/2 cup kernels)
2 tablespoons chopped fresh basil

In a large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat.
Add scallops, sprinkle with 1/8 teaspoon of the salt, and season lightly with pepper.
Cook until golden brown on the outside and opaque inside, about 2 to 3 minutes per side.
Transfer to a plate and keep warm.
Reduce the heat to medium and add remaining 2 teaspoons oil to the pan.
Add zucchini, onion, and garlic; cook until vegetables are softened, about 5 minutes.
Add tomatoes, edamame, and corn; cook until tomatoes begin to break down, 3 to 4 minutes.
Return scallops to the pan and sprinkle with remaining 1/8 teaspoon salt and pepper to taste; reheat for 30 seconds, or until heated through.
Stir in basil. Divide among 4 plates and serve warm.

Preparation time: 20 minute(s)

Cooking time: 20 minute(s)

Grilled Tuna With Teriyaki Glaze

Rose — Sun, 12 Feb 2012 17:16:14 +0000

Grilled Tuna With Teriyaki Glaze

1/4 cup light soy sauce
3 tablespoons dry sherry or chicken broth
1 tablespoon grated fresh ginger
3 cloves garlic, minced
4 tuna steaks (5 ounces each)
1 large mango, peeled and cut into spears
1 red bell pepper, quartered lengthwise

In a small bowl, combine the soy sauce, sherry or broth, ginger, and garlic.
Divide the marinade into 2 medium, shallow bowls.
Place the tuna in one bowl and the mango and bell pepper in the other.
Turn the tuna, mango, and bell pepper to coat both sides.
Cover and refrigerate for 15 minutes. Coat a grill rack or broiler pan rack with cooking spray.
Preheat the grill or broiler to medium. Place the tuna, mango, and bell pepper on the prepared rack or pan.
Discard the marinade from the tuna bowl.
Grill or broil, basting occasionally with the marinade from the mango bowl, for 4 minutes per side, or until the tuna is just opaque and the mango and bell pepper are heated through and glazed.

Chicken With Puttanesca Sauce

Rose — Sun, 12 Feb 2012 17:12:55 +0000

Chicken With Puttanesca Sauce

4 teaspoons extra-virgin olive oil, divided
4 large boneless, skinless, thin-sliced chicken breast cutlets (4 ounces each)
Salt and black pepper
6 garlic cloves, minced
1 can (28 ounces) plum tomatoes, chopped
1/2 cup kalamata olives, pitted and chopped
2 tablespoons capers, drained
1/4 teaspoon crushed red pepper flakes
1 tablespoon fresh lemon juice
1/4 cup chopped fresh basil
8 ounces whole-wheat pasta

Preheat oven to 250°F.
Warm 2 teaspoons of oil in a large nonstick skillet over medium-high heat until hot.
Season cutlets with salt and pepper; add to hot pan and cook 2 minutes, until browned. Flip; cook 30 seconds.
Transfer cutlets to a baking sheet; cover with foil and place in oven to keep warm.
Add remaining 2 teaspoons of oil to the same skillet over medium heat.
Add garlic and cook 10 seconds, stirring. Add tomatoes, olives, capers, and pepper flakes and bring to a simmer.
Cook 5 minutes, until slightly thickened, stirring to break up tomatoes. Stir in lemon juice and basil.
Meanwhile, cook pasta according to package directions; drain.
Toss with tomato sauce; serve with cutlets.

Whole-Wheat Penne With Eggplant and Ricotta

Rose — Sun, 12 Feb 2012 17:09:27 +0000

Whole-Wheat Penne With Eggplant and Ricotta

2 tablespoons extra-virgin olive oil, plus more for pan
1 1/2 pounds eggplant, cut into 1-inch cubes
Salt and freshly ground black pepper
8 ounces whole-wheat or spelt penne
1 small onion, thinly sliced
3 garlic cloves, minced
1 (14.5-ounce) can chopped tomatoes
2 teaspoons balsamic vinegar
1 cup part-skim ricotta cheese

Heat oven to 450°F.
Lightly coat a baking pan with oil. Place eggplant in the pan, drizzle with 1 tablespoon of the oil, season with salt and pepper, toss to coat, and spread in an even layer.
Bake, stirring once, until eggplant is lightly browned, about 25 minutes.
While eggplant is roasting, cook penne according to the package directions.
Meanwhile, heat remaining oil in a large skillet over medium-high heat.
Add onion and cook, stirring occasionally, until softened, about 5 minutes.
Add garlic and cook 1 minute more. Add tomatoes with juice and bring to a boil.
Reduce heat to medium-low, cover, and simmer for 3 minutes.
Stir in vinegar and season to taste with salt and pepper.
Drain pasta, place in a large bowl, and add tomato mixture, eggplant, and cheese.
Toss to combine, season with salt and pepper, and serve.

Preparation time: 15 minute(s)

Beef With Asparagus and Mushrooms

Rose — Sun, 12 Feb 2012 17:06:04 +0000

Beef With Asparagus and Mushrooms

1 1/2 pounds London broil, 1″ thick
4 garlic cloves, minced, divided
4 teaspoons crushed dried rosemary, divided
2 tablespoons extra-virgin olive oil, divided
1 small onion, sliced lengthwise
1 pound asparagus, cut into 2″ pieces
1 pound white mushrooms, sliced
2 teaspoons grated lemon zest
Salt and freshly ground black pepper

Score both sides of steak in a diamond pattern by carefully making 1/8-inch-deep diagonal cuts with a sharp knife at 1″ intervals.
Rub half of the garlic and 2 teaspoons of the rosemary into both sides of meat and season with salt and pepper.
Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat.
Add steak and cook, turning once, about 4 minutes per side for medium-rare.
Transfer to a plate and loosely cover with foil to keep warm.
Heat remaining oil in the same skillet. Add onion and cook, stirring often, for 2 minutes.
Add remaining garlic and cook, stirring constantly, until fragrant, about 30 seconds.
Add asparagus and mushrooms and cook, stirring often, until asparagus is crisp-tender and almost all the liquid has evaporated, about 5 minutes.
Stir in lemon zest and remaining rosemary; season to taste with salt and pepper.
Cut steak into thin slices and serve with the vegetables.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Five-Spice Salmon

Rose — Sun, 12 Feb 2012 17:00:46 +0000

Five-Spice Salmon

1 1/2 teaspoons finely grated lime peel
3 tablespoons fresh lime juice
2 teaspoons extra-virgin olive oil
4 teaspoons finely chopped fresh ginger
1 teaspoon Chinese five-spice powder
1/2 teaspoon sugar substitute
1 pound salmon steaks, cut into 4 equal pieces
8 cups fresh baby-spinach leaves
2 cloves garlic, pressed

In a 2-quart dish, combine the lime peel, lime juice, 1 teaspoon of the oil, ginger, five-spice powder, and sugar substitute.
Add the salmon and turn to coat. Cover and refrigerate for 30 minutes.
In a 3-quart microwavable dish, combine spinach, garlic, and remaining 1 teaspoon oil, tossing gently.
Cover with plastic wrap and microwave for 2 minutes, or until the spinach has wilted.
Drain and keep warm. Lightly oil a grill rack. Preheat the grill to medium-high.
Remove the salmon from the marinade and place on the grill rack.
Brush the salmon with additional marinade. Close the grill cover and cook for 4 minutes. Open the grill cover, turn the salmon, and brush with marinade.
Close the cover and cook for 4 minutes longer, or until the salmon flakes easily.
Discard any remaining marinade. To serve, evenly divide the spinach among 4 serving plates and center the salmon on the spinach beds.

Big Easy Shrimp

Rose — Sun, 12 Feb 2012 16:57:40 +0000

Big Easy Shrimp

2 strips turkey bacon or Canadian bacon
1 onion, chopped
1/2 green bell pepper, chopped
1 celery stalk
1 clove garlic, minced
1 can (16 ounces) chopped tomatoes with juice
1 bay leaf
1/2 teaspoon ground black pepper
1 teaspoon Worcestershire sauce
1 teaspoon hot-pepper sauce
1 pound medium shrimp, peeled and deveined

Cook the bacon in a large nonstick skillet over medium heat until crisp.
Place on a paper towel–lined plate. Crumble when cool.
Leave any drippings in the skillet.
In the skillet, over medium heat, cook the onion, bell pepper, and celery for 5 minutes, or until tender.
Stir in the garlic and cook for 1 minute. Add the tomatoes (with juice), bay leaf, black pepper, Worcestershire sauce, and hot-pepper sauce.
Heat to boiling. Reduce the heat to low and simmer for 20 minutes.
Add the shrimp and bacon and cook for 5 minutes, or until the shrimp turn pink.
Remove and discard the bay leaf before serving.

Grilled Sesame Salmon

Rose — Sun, 12 Feb 2012 16:53:07 +0000

Grilled Sesame Salmon

2 medium cucumbers, peeled, halved lengthwise, seeded, and thinly sliced
1 tablespoon salt, plus additional to taste
4 tablespoons rice vinegar, divided
2 tablespoons fresh lime juice, divided
2 tablespoons reduced-sodium soy sauce
2 tablespoons tahini or smooth, natural peanut butter
1 tablespoon plus 1 teaspoon toasted sesame oil, divided
1 clove garlic, chopped
1 teaspoon chopped fresh ginger
4 salmon fillets (about 5 ounces each)
1/2 small red onion, very thinly sliced
6 cups baby arugula or salad greens

Place cucumbers in strainer set in sink; toss with 1 tablespoon salt.
Press kitchen towel on cucumbers; drain at least 1 hour or up to 3.
To make sauce, combine 2 tablespoons vinegar, 1 tablespoon lime juice, soy sauce, tahini, 1 tablespoon oil, garlic, ginger, and 1 tablespoon water in blender; puree until combined.
Preheat grill to medium-high. Season both sides of salmon with salt.
Place skin side down on grill; cook 3 minutes, or until skin shrinks and separates from flesh. Flip; cook 4 minutes, until done.
Toss cucumbers with remaining 2 tablespoons vinegar, 1 tablespoon lime juice, 1 teaspoon oil, and sliced onions. Refrigerate until serving.
Divide arugula equally among four plates. Top each serving with salmon, then cucumbers. Drizzle sauce over servings.

Carne Asada

Rose — Sun, 12 Feb 2012 16:03:26 +0000

Carne Asada

1/4 cup fresh lime juice
2 garlic cloves, minced
1/2 teaspoon freshly ground black pepper
1/3 teaspoon salt
1 (1 1/2 pound) flank steak, about 1″ thick
1 large red onion, sliced into 1/4″ thick rounds
1/2 teaspoon extra-virgin olive oil
1 small avocado, sliced into 1/4″ thick pieces
1 cup fresh tomato salsa

In a 9″ by 13″ glass baking dish, combine lime juice, garlic, pepper, and salt.
Add steak and turn to coat. Cover the dish with plastic wrap and marinate steak at room temperature for 20 minutes, turning once.
Lightly coat a grill or grill pan with cooking spray and heat to medium-high.
Grill steak, basting with any remaining marinade, 5 to 7 minutes per side for medium-rare.
Transfer to a cutting board and let rest for 5 to 10 minutes.
While steak is resting, in a medium bowl toss onion with oil.
Grill onion, turning occasionally, until golden, 4 to 5 minutes.
Cut steak into thin slices across the grain and divide among 4 plates.
Serve with onion, avocado, and salsa.

Preparation time: 15 minute(s)

Cooking time: 25 minute(s)

Steak au Poivre

Rose — Sun, 12 Feb 2012 15:59:40 +0000

Steak au Poivre

1 clove garlic, crushed
1 1/2 teaspoons crushed black or mixed peppercorns
4 beef tenderloin steaks (4 ounces each), trimmed of all visible fat
Olive oil cooking spray
1/4 onion, chopped 2/3 cup green bell pepper strips
2/3 cup red bell pepper strips
2/3 cup yellow bell pepper strips
1 clove garlic, minced
1/2 teaspoon beef-flavored bouillon granules
1/2 teaspoon ground paprika
1/3 cup water
1/3 cup fat-free evaporated milk

In a small bowl, combine the crushed garlic and 1 teaspoon of the peppercorns.
Press a small amount of the mixture onto each side of the steaks.
Heat a large nonstick skillet coated with olive oil cooking spray over medium heat.
Arrange the steaks in the skillet so that they do not overlap.
Cook the steaks, turning frequently, for about 10 minutes, or until a thermometer inserted in the center of a steak registers 160°F for medium.
Remove the steaks to a serving platter and keep warm.
Clean the skillet, coat with cooking spray, and place over medium heat.
Add the onion, bell peppers, and minced garlic and cook, stirring occasionally, for 5 minutes. Spoon the mixture over the steaks.
In a small bowl, combine the bouillon granules, paprika, water, milk, and the remaining 1/2 teaspoon peppercorns.
Pour into the skillet and cook, stirring often, over medium heat until the mixture is reduced to 1/2 cup.
Spoon the sauce over each steak and serve immediately.

Whole-Wheat Pizza Margherita

Rose — Sun, 12 Feb 2012 15:53:59 +0000

Whole-Wheat Pizza Margherita

1 package (1/4 ounce) active dry yeast
1 cup warm water
1 tablespoon extra-virgin olive oil
2 teaspoons salt
2 1/2 cups whole-wheat flour, plus additional for kneading
2 large tomatoes, thinly sliced, then cut into half circles
8 ounces part-skim mozzarella, thinly sliced into half circles
Extra-virgin olive oil (optional garnish)
8 fresh basil leaves, thinly sliced
Dash of cornmeal for pizza stone

In a medium mixing bowl, combine yeast and warm water; let sit until yeast foams, about 5 minutes.
Stir in oil and salt. Add flour, 1/2 cup at a time, mixing with a large spoon, until dough comes away from the side of the bowl and holds together.
Sprinkle additional flour onto work surface. Turn out the dough and knead about 5 minutes, until it is smooth and springy, adding only enough flour to keep it from sticking to the board.
Form dough into a ball; place in a medium bowl.
Cover with plastic wrap and put in a warm place.
Let rise until doubled in size, about 2 hours.
To make pizza: Preheat oven to 475°F. Place dough on lightly floured work surface; flatten with your hand.
Using floured rolling pin, roll dough outward from the center.
Form dough into a circle or rectangle about 1/4-inch thick.
Sprinkle pizza stone or baking sheet with cornmeal.
Lay crust on stone or sheet. Lay alternating slices of tomato and cheese on top of the crust, slightly overlapping each piece.
Lightly drizzle with additional oil, if desired.
Let pizza rest 10 minutes. (This step can be skipped, but it makes for the crispiest crust.)
Place pizza in oven and bake 20 minutes, or until cheese is melting and browning a bit.
Sprinkle pizza with sliced basil leaves.

Peppery Zucchini Pasta

Rose — Sun, 12 Feb 2012 15:48:36 +0000

Peppery Zucchini Pasta

2 teaspoons extra-virgin olive oil
1 small onion, finely chopped
3 garlic cloves, minced
3 peperoncini (from a jar), minced
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
8 ounces whole-wheat penne pasta
1 large zucchini, shredded
2 ounces reduced-fat goat cheese, crumbled (1/3 cup)
1 cup cherry or grape tomatoes, halved
1/4 cup chopped fresh basil

In a large nonstick skillet, heat 1 teaspoon of the oil over medium-high heat.
Add onion and garlic, reduce the heat to medium, and cook, stirring frequently, until onion is softened, 3 to 4 minutes.
Add remaining 1 teaspoon oil, pepperoncini, salt, and pepper.
Reduce the heat to low and continue cooking, stirring occasionally, for 2 to 3 minutes to flavor the oil.
Remove from the heat and keep warm. Bring a large pot of lightly salted water to a boil.
Cook pasta according to package directions until al dente.
Reserving 2 tablespoons of pasta cooking liquid, drain pasta.
Add pasta, reserved pasta cooking liquid, zucchini, cheese, tomatoes, and basil to skillet; toss to combine.
Cook over medium heat until pasta is just heated through and cheese is melted, 1 to 2 minutes.
Season with additional pepper to taste and serve warm.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Provolone Chicken Melts

Rose — Sun, 12 Feb 2012 15:44:44 +0000

Provolone Chicken Melts

4 (6-ounce) boneless, skinless chicken breasts
4 teaspoons extra-virgin olive oil, divided
4 slices multigrain bread
1 large garlic clove, cut in half
1 whole roasted bell pepper (from a jar), cut into 4 pieces
4 (3/4-ounce) slices reduced-fat provolone or Monterey Jack cheese
Salt and freshly ground black pepper

Heat oven to broil.
Lightly pound each chicken breast to an even thickness and season with salt and pepper.
Heat 2 teaspoons of the oil in a large nonstick skillet over medium heat.
Sauté chicken until cooked through, about 5 minutes per side. Transfer to a plate.
Lay bread slices on a baking sheet, drizzle with remaining oil, and rub with the cut sides of the garlic clove; discard garlic.
Place under the broiler until toasted, about 1 minute.
Top each bread slice with 1 pepper piece, 1 chicken breast, and 1 cheese slice.
Broil until cheese has melted, about 2 minutes. Serve hot.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Greens, Chicken, and Citrus Salad

Rose — Sun, 12 Feb 2012 15:41:27 +0000

Greens, Chicken, and Citrus Salad

2 tablespoons minced red onion
2 tablespoons sherry vinegar
5 tablespoons extra-virgin olive oil, divided
1 1/2 pounds boneless, skinless chicken breasts
1 (1-pound) head green leaf lettuce, torn into bite-size pieces (8 cups)
1 pink grapefruit, sectioned
Salt and freshly ground black pepper

Combine onion, vinegar, 4 tablespoons of the oil, 1/4 teapsoon salt, and 1/8 teaspoon pepper in a jar with a lid.
Close tightly and shake vigorously to combine.
Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5 to 7 minutes per side.
Remove from heat, cut into 1/2-inch slices, and toss with 3 tablespoons of the dressing.
Gently toss together lettuce, grapefruit, and remaining dressing in a large bowl.
Season to taste with salt and pepper. Serve salad topped with chicken slices.

Grilled Tomato, Arugula, and Feta Cheese Pizza

Rose — Sun, 12 Feb 2012 15:38:23 +0000

Grilled Tomato, Arugula, and Feta Cheese Pizza

4 (8”) whole-wheat tortillas
4 medium plum tomatoes, thinly sliced
3 1/2 ounces reduced-fat feta cheese, crumbled (generous 1/3 cup)
1 garlic clove, minced
2 tablespoons thinly sliced fresh basil
1 1/3 cups baby arugula
2 teaspoons extra-virgin olive oil
Salt and freshly ground black pepper

Lightly coat a grill or grill pan with cooking spray and heat to medium-high.
Grill tortillas until lightly puffed and browned on the bottom, about 1 minute.
Transfer to a cutting board, grilled side up, and top tortillas evenly with tomatoes, cheese, garlic, and basil.
Return tortillas to the grill, topping side up. Cover and cook until cheese is softened, about 30 seconds.
Top with arugula, cover, and grill another 1 to 2 minutes, or until arugula is wilted.
Transfer pizzas to 4 plates, drizzle with oil, and season with salt and pepper. Serve warm.

Preparation time: 10 minute(s)

Cooking time: 5 minute(s)

Chipotle-Rubbed Steak Wraps

Rose — Sun, 12 Feb 2012 15:35:00 +0000

Chipotle-Rubbed Steak Wraps

1 tablespoon chopped chipotle chiles in adobo, or more to taste
1 (1 1⁄4-pound) flank steak, about 1″ thick
2 large romaine lettuce leaves, shredded
2 medium plum tomatoes, chopped
1 tablespoon reduced-fat sour cream
2 teaspoons fresh lime juice
1⁄4 teaspoon salt
4 (8-inch) whole-wheat wraps

Rub chiles onto both sides of steak; place steak in a resealable plastic bag and let marinate at room temperature for 1 hour.
Heat the broiler and broiler pan for 10 minutes.
Place steak on broiler pan and cook for 4 to 5 minutes per side for medium-rare.
Remove from the broiler, transfer to a cutting board, and let steak rest for 5 minutes.
Cut into thin slices across the grain. In a medium bowl, combine lettuce, tomatoes, sour cream, lime juice, and salt.
Heat wraps in the oven or microwave according to package directions.
Divide lettuce mixture and steak evenly among wraps, roll up, and serve.

Warm Beef Salad

Rose — Sun, 12 Feb 2012 15:31:14 +0000

Warm Beef Salad

1 1/2 pounds flank steak, 1″ thick
2 tablespoons fresh lemon juice
2 teaspoons grated lemon zest
1/2 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
5 ounces mesclun greens (6 cups)
4 plum tomatoes, cut into wedges
1 small red onion, thinly sliced and separated into rings
2 ounces reduced-fat feta cheese, crumbled (1/2 cup)

Heat grill to high. Grill steak 4 minutes per side for medium-rare.
Let rest 5 minutes; slice thin.
Place lemon juice, lemon zest, mustard, and oil in a jar with a lid.
Close tightly and shake vigorously to combine.
Place greens in a large mixing bowl, add 2 tablespoons of the dressing, and toss to coat.
Divide greens among 4 serving plates, top with steak, tomato wedges, onion, and feta, and serve.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Shrimp Stir-Fry

Rose — Sun, 12 Feb 2012 15:27:21 +0000

Shrimp Stir-Fry

4 teaspoons canola oil, divided
2 tablespoons plus 1 1/2 teaspoons low-sodium soy sauce, divided
3 garlic cloves, minced
1 1/2 pounds medium peeled and deveined fresh or thawed frozen shrimp
2 tablespoons minced fresh ginger
8 ounces white mushrooms, quartered
4 scallions, cut into 1″ pieces
1 large bell pepper, any color, cut into thin strips
8 ounces snow peas, strings removed
1/4 teaspoon red pepper flakes

Whisk together 2 teaspoons of the oil, 1 1/2 teaspoons of the soy sauce, and garlic in a large bowl; add shrimp and toss to coat.
Lightly coat a large skillet or wok with cooking spray and heat over high heat.
Add shrimp and cook until pink, 2 minutes. Transfer to a plate.
Heat remaining oil in the same skillet over high heat; add ginger and cook 30 seconds.
Add mushrooms, scallions, bell pepper, snow peas, and red pepper flakes and cook until vegetables are crisp-tender, about 4 minutes.
Stir in shrimp and remaining soy sauce and toss to combine. Serve hot.

Edamame Salad

Rose — Sun, 12 Feb 2012 15:23:42 +0000

Edamame Salad

8 ounces frozen shelled edamame (green soybeans)
1 ounce seasoned rice vinegar
1/2 tablespoon vegetable oil
1⁄8 teaspoon salt
Dash freshly ground black pepper
1/2 bunch radishes (4 ounces), cut in half and thinly sliced
1/2 cup loosely packed chopped fresh cilantro leaves

Toss the edamame, vinegar, oil, salt, pepper, radishes, and cilantro together in a large bowl.
Serve chilled or at room temperature.

Cottage Cheese Crepes With Cherries

Rose — Sun, 12 Feb 2012 15:17:34 +0000

Cottage Cheese Crepes With Cherries

1/2 cup kamut flour
2 tablespoons whole-wheat or whole-grain pastry flour
1/8 teaspoon salt
1/3 cup apple juice
1/2 cup plus 1-2 tablespoons water
1 large egg, lightly beaten
4 teaspoons trans-free margarine
1 cup reduced-fat cottage cheese or reduced-fat ricotta cheese, at room temperature
2 cups pitted sweet cherries
1/4 cup sugar-free maple syrup

To make the crepes: In a large bowl, combine the kamut flour, pastry flour, and salt.
In a small bowl, whisk together the apple juice, 1/2 cup water, egg, and 2 teaspoons of the margarine.
Whisk into the flour mixture to make a smooth batter.
Melt 1 teaspoon of the remaining margarine in an 8″ nonstick skillet coated with cooking spray over medium heat.
Pour 3 tablespoons of batter into the skillet and tilt the skillet to coat the bottom with a thin layer of the batter. (If the batter seems too thick, add 1 to 2 tablespoons water.)
Cook the first side for 1 minute, or until lightly browned.
Turn and cook the second side for 30 to 60 seconds. Slide the crepe onto a plate.
Cover with foil to keep warm. Continue making crepes in the same fashion, adding the last teaspoon of margarine to the pan after making the second crepe.
To make the filling and assemble: Place a crepe on a plate, attractive side down.
Arrange 1/4 cup of the cheese and 1/2 cup of the cherries in a line in the center of the crepe and fold in quarters.
Repeat with the remaining ingredients to make 4 crepes. Drizzle with syrup.

Greet-the-Sun Breakfast Pizzas

Rose — Sun, 12 Feb 2012 15:12:25 +0000

Greet-the-Sun Breakfast Pizzas

5 teaspoons extra-virgin olive oil, divided
4 ounces packed spinach (4 cups)
2 (6-inch) whole-grain pitas, halved horizontally
2 large plum tomatoes, thinly sliced
4 large eggs
1⁄4 teaspoon salt
1⁄4 teaspoon freshly ground black pepper
2 ounces reduced-fat feta cheese, crumbled (1⁄3 cup)

Preheat oven to 450°F.
In a large nonstick skillet, heat 1 teaspoon of oil over medium heat.
Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
Brush inside of each pita round with 1 teaspoon oil.
Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes.
Remove from the oven. Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg.
Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes.
Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

Preparation time: 10 minute(s)

Pear Bran Muffins

Rose — Sun, 12 Feb 2012 15:08:51 +0000

Pear Bran Muffins

1 1/2 cups whole-grain pastry flour
1 cup wheat bran
2 tablespoons granular sugar substitute
1 1/4 teaspoons ground cinnamon
1 1/4 teaspoons baking soda
1/4 teapsoon salt
1 1/4 cups 1 percent or fat-free buttermilk
2 large eggs, lightly beaten
3 tablespoons canola oil
1 Bosc pear, cored and cut into 1/4″ dice
1 1/2 teaspoons vanilla extract

Heat oven to 350° F. Line a muffin tin with paper liners or lightly coat with cooking spray
Combine flour, bran, sugar substitute, cinnamon, baking soada, and salt in a large mixing bowl.
Combine buttermilk, eggs, oil, pear, and vanilla in another mixing bowl.
Make a well in the center of the dry ingredients.
Add wet ingredients to dry ingredients and mix just to combine; do not overmix.
Divide batter evenly into muffin cups. Bake for 20 minutes. Cool and serve.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Smoked Salmon and Cream Cheese Breakwiches

Rose — Sun, 12 Feb 2012 15:01:16 +0000

Smoked Salmon and Cream Cheese Breakwiches

8 slices thin-sliced whole-grain bread
2 ounces reduced-fat cream cheese (1⁄4 cup)
6 ounces thinly sliced smoked salmon
2 tablespoons chopped chives
Freshly ground black pepper
4 teaspoons trans fat-free margarine

Lay bread on a work surface; spread each slice with 1 tablespoon of the cream cheese.
Divide smoked salmon among 4 of the slices.
Sprinkle salmon evenly with chives and pepper.
Top with remaining bread slices to make 4 sandwiches.
In a large nonstick skillet, heat 2 teaspoons of the margarine over medium heat.
Add 2 sandwiches, weight down with a heavy pan, and cook until golden brown, about 2 minutes per side.
Repeat with remaining margarine and sandwiches.
Cut sandwiches in half and serve warm.

Preparation time: 10 minute(s)

Buttermilk Waffles With Jam

Rose — Sun, 12 Feb 2012 14:56:45 +0000

Buttermilk Waffles With Jam

1 cup whole-wheat flour
1 cup old-fashioned rolled oats
1 tablespoon plus 1 teaspoon baking powder
3 tablespoons granular sugar substitute
3 tablespoons canola oil
1 1/4 cups 1% or fat-free buttermilk
1/2 cup water
1 large egg
3/4 cup sugar-free jam, any flavor

Combine flour, oats, baking powder, salt, and sugar substitute in a medium bowl.
Whisk together oil, buttermilk, water, and egg in a separate bowl.
Pour the buttermilk mixture into the flour mixture and stir until combined.
Heat waffle iron; coat lightly with cooking spray.
Add a generous 1/2 cup batter per waffle and cook until browned and crisp, about 5 minutes. Dollop with jam and serve.

Preparation time: 10 minute(s)

Asparagus Omelets With Goat Cheese

Rose — Sun, 12 Feb 2012 14:52:18 +0000

Asparagus Omelets With Goat Cheese

1 cup liquid egg substitute
4 eggs
1/4 cup fat-free milk
2 tablespoons chopped scallions
2 tablespoons chopped fresh thyme leaves
2 tablespoons chopped parsley
1/2 teaspoon ground black pepper
1/8 teaspoon salt
1/2 pound asparagus, trimmed and cut into 1″ pieces
1/4 cup water
4 tablespoons crumbled reduced-fat goat cheese
Chives, for garnish

In medium bowl, whisk together the egg substitute, eggs, and milk.
Stir in the scallions, thyme, parsley, pepper, and salt.
Place the asparagus and water in a large microwaveable bowl.
Cover with vented plastic wrap and microwave on high power for 4 minutes, or until crisp-tender.
Stop and stir after 2 minutes. Drain, pat dry, and add to the egg mixture.
Heat a medium nonstick skillet coated with cooking spray over medium heat.
Pour one-quarter of the egg mixture into the skillet, allowing it to cover the bottom of the pan.
Cook for 2 to 3 minutes, or until the bottom just begins to set.
Sprinkle with 1 tabelspoon of the cheese. Add one-quarter of the asparagus pieces.
Cook for 5 minutes, or until the eggs are almost set.
Using a large spatula, fold the omelet in half. Cook for 3 minutes, or until the omelet is golden and the cheese is melted.
Turn onto a plate and keep warm. Coat the skillet with cooking spray and repeat the process with the remaining ingredients to make 3 more omelets.
Garnish with the chives.

Shakshuka Eggs

Rose — Sun, 05 Feb 2012 16:27:03 +0000

Shakshuka Eggs

4 free range eggs
1 green bullhorn chili, thinly sliced
1 long red chili, thinly sliced (the spicy kind)
2 garlic cloves, finely chopped
4 small red tomatoes, diced
2 tablespoons olive oil
2 teaspoons mild/medium paprika
1/4 cup water
coarse sea salt
thyme sprigs to garnish

In a shallow non-stick sauté pan, heat oil on medium heat.
Add garlic and chili. Sauté for 5 minutes till tender.
Add tomatoes and water. Cook for 5 minutes until tomatoes are slightly tender.
Sprinkle paprika and mix well. Reduce heat to low.
Crack eggs slowly over the chili tomato mixture.
Cover with a plate and cook for 8 to 10 minutes until eggs are done and slightly runny.
Season with salt and garnish with thyme. Serve hot with bread and salad greens.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Broccoli, Mushrooms, Ham, and Cheddar Baked with Eggs

Rose — Sun, 05 Feb 2012 16:21:34 +0000

Broccoli, Mushrooms, Ham, and Cheddar Baked with Eggs

1 lb. brown or white mushrooms, sliced
1 T olive oil
4 cups broccoli flowerets, cut into fairly small pieces
2 cups diced ham (if making this for the South Beach Diet, use lean ham with not more than 10% fat)
2 cups grated low-fat cheese
12 eggs
1 tsp. Spike Seasoning (or your favorite all-purpose seasoning that’s good with eggs)
fresh ground black pepper to taste

Preheat oven to 375F/190C. Spray a 10″ x 14″ glass baking dish with nonstick spray.
Heat olive oil in large frying pan, then saute mushrooms until they’re soft and liquid has evaporated, about 8 minutes.
While mushrooms cook, chop broccoli and bring a large pot of slightly salted water to a boil.
Put chopped broccoli into water and cook 2-3 minutes (not longer, because the broccoli will cook more when this bakes.)
Drain broccoli into a colander placed in the sink, and let drain while you chop the ham.
In a glass baking dish layer the blanched broccoli, sauteed mushrooms, diced ham, and grated cheese.
Beat the eggs with the Spike Seasoning and black pepper and pour over the other ingredients.
Use a fork to gently stir until all the broccoli, mushrooms, ham, and cheese are coated with egg.
Bake 50-60 minutes, or until the eggs are set and the top of the egg bake is slightly browned.
Serve hot, topped with a dollop of low-fat sour cream if desired.

Green Chile and Cheese Egg Muffins

Rose — Sun, 05 Feb 2012 16:15:51 +0000

Green Chile and Cheese Egg Muffins

12 eggs
one 4 oz. can diced green chiles
about 1 1/2 cups grated low-fat cheese
2 T half and half, or milk (optional)
1 tsp. Spike Seasoning (optional)
salt and fresh ground black pepper to taste

Preheat oven to 375F/190C. Spray silicone muffin pans or individual silicone baking cups with nonstick spray. (You can also use 2 paper muffin liners sprayed with non-stick spray but the silicone pan or muffin cups work much better.)
In each muffin cup put a very generous pinch of grated cheese.
The muffin cup should be about 2/3 full of cheese before you put the egg in.
Break eggs into bowl, add milk or half and half if using, and beat until egg whites and yolks are well combined.
Add spices and green chiles with juice and mix into eggs.
Pour egg mixture over cheese so each muffin cup liner is full to the brim.
Bake 375 for about 35 minutes, or until all muffins are puffed up and the top is starting to brown.

Sauteed Tofu with Spring Vegetables and Za’atar

Rose — Sun, 05 Feb 2012 16:09:40 +0000

Sauteed Tofu with Spring Vegetables and Za’atar

1 lemon
3 baby artichokes
2 tablespoons olive oil
6 spears asparagus, ends snapped off, stalks cut in 1″ lengths on the diagonal
1 cup small cauliflower florets
1 cup diced firm tofu
1/4 cup vegetable stock
1 tablespoon za’atar

Squeeze 1/2 the lemon into a bowl of cool water.
Pull off and discard the green outer leaves of each artichoke.
When you come to the point where the leaves are tender and soft, half green and half yellow, use a sharp, heavy knife to cut off the top (green) portion and discard.
Slice the stem level with the base. Quarter the artichokes lengthwise.
Remove any purplish inner leaves or any bits of fuzz. Toss the artichoke halves in lemon-water.
Heat a large skillet over medium-high heat.
Add the olive oil, asparagus, cauliflower, and tofu; remove the artichokes with a slotted spoon, pat dry, and add them to the skillet, too.
Saute for about 5 minutes, shaking the pan occasionally.
Add the stock and za’atar, and bring to a boil. Cover, lower the heat, and simmer gently until the vegetables are done to your liking.
Spoon into shallow bowls, and squeeze with the remaining lemon half. Serve hot.

Grilled Tikka-Masala-Style Chicken

Rose — Sun, 05 Feb 2012 15:31:49 +0000

Grilled Tikka-Masala-Style Chicken

3 lbs boneless, skinless chicken breasts, trimmed of all visible fat
2 cups plain nonfat yogurt
3 Tbsp Sriracha
Juice of 1 lemon
3 cloves garlic, minced
1 Tbsp ground cumin
1 Tbsp ground allspice
1 Tbsp fresh black pepper
1 Tbsp kosher salt

Place the chicken in a large plastic (ziploc type) bag.
In a large glass measuring cup or bowl, whisk together the remaining ingredients, and pour this over the chicken.
Make sure the meat is completely coated, and marinate for at least 8 hours, and up to 36 hours.
Heat a grill to highest heat. Remove the chicken from the refrigerator and allow to come to room temperature.
Wipe off all of the marinade and discard. Grill the chicken for 5 minutes on each side (thicker pieces might need an extra minute) until the chicken has just a bit of give when you press on it.
Serve hot, room temperature or cold.

Sauteed Shrimp with Arugula and Tomatoes

Rose — Sun, 05 Feb 2012 15:27:03 +0000

Sauteed Shrimp with Arugula and Tomatoes

1 Tbs olive oil
1 cup cherry tomatoes
1 garlic clove, lightly smashed
1 pound large shrimp
4 cups baby arugula leaves
salt and pepper
juice of half a lemon

Heat the olive oil in a large skillet, add the garlic and sautee for a couple of minutes in gentle heat, until it gets fragrant and starts to develop some color.
Remove the garlic and discard it. Add the tomatoes, season with a little salt and pepper, increase the heat, and cook, stirring often, until they blister and release some liquid.
Add the shrimp and cook until opaque, not more than 4 minutes.
Add the arugula leaves, a little more salt, and toss until wilted.
Squeeze the lemon juice over the pan, and toss to combine.
Adjust seasoning, and serve over pasta or white rice.

Salmon Baked in a Foil Parcel with Green Beans and Pesto

Rose — Sun, 05 Feb 2012 15:21:53 +0000

Salmon Baked in a Foil Parcel with Green Beans and Pesto

2 handfuls green beans
2 lemons
2 (7 oz) chunky salmon fillets, skin on
2 heaped tbsp green pesto
2 tsp olive oil
sea salt and freshly ground black pepper

Preheat your oven to 400. Trim the beans by cutting off the stalk ends and leaving the wispy tips on. Halve both of the lemons.
Pull out a sheet of aluminum foil, about a yard long, and fold it in half to give two layers.
Put a handful of green beans in the middle of the foil.
Lay a salmon fillet, skin side down, across the beans and spoon over a good tbsp of green pesto.
Drizzle with 1 tsp olive oil. Squeeze over juice from one of the lemons, and season with salt and pepper.
Pull the aluminum foil edges together and scrunch them up to seal the parcel.
Repeat these steps to make the second parcel. Place both foil parcels on a sheet pan.
Put the baking sheet into your oven and cook for 15 minutes.
Remove the pan from the oven and let it stand for a minute before carefully unwrapping it.
Either serve the parcels on plates as they are or carefully unwrap them before serving.

Grilled Flank Steak With Tomatoes, Red Onion and Balsamic

Rose — Sun, 05 Feb 2012 15:15:18 +0000

Grilled Flank Steak With Tomatoes, Red Onion and Balsamic

2 lb flank steak, fat trimmed
kosher salt and fresh pepper
garlic powder
1 tbsp extra virgin olive oil
2 tbsp balsamic
1/3 cup red onion, chopped
3-4 tomatoes, chopped (about 3 1/2 cups)
1 tbsp fresh herbs such as oregano, basil or parsley

Pierce steak all over with a fork. Season generously with salt, pepper and garlic powder and set aside about 10 minutes at room temperature.
In a large bowl, combine onions, olive oil, balsamic, salt and pepper.
Let onions sit a few minutes with the salt and balsamic to mellow a bit.
Combine with tomatoes and fresh herbs and adjust seasoning if needed.
Heat grill or broiler on high heat. Cook steak about 7 minutes on each side for medium rare or longer to taste.
Remove from grill and let it rest on a plate for about 5 minutes before slicing.
Slice steak think on the diagonal; top with tomatoes and serve.

Pan Seared Salmon with Tomato-Caper Relish

Rose — Sun, 05 Feb 2012 15:10:56 +0000

Pan Seared Salmon with Tomato-Caper Relish

1 large ripe tomato, diced
1 clove garlic, minced
Zest of 1 orange
1/2 tsp capers, chopped
6 black or Kalamata olives, roughly chopped (if using Kalamata, be sure to rinse them)
Pinch of sugar
2 Tbsp chopped flat leaf parsley
1 Tbsp balsamic vinegar
1-1/2 Tbsp extra-virgin olive oil, divided
Kosher salt and fresh black pepper, to taste
4 4-oz salmon filets

In a small bowl, mix together the tomato, garlic, orange zest, capers, olives, sugar, parsley, vinegar, 1/2 tablespoon of the oil, and a pinch of salt and pepper.
Taste, adjust salt and pepper as needed, and set aside.
Heat a grill pan or nonstick frying pan over medium-high heat.
While the pan is heating, season the salmon with salt and pepper, and rub the remaining 1 tablespoon of oil over all of the filets.
Place on the hot pan. Cook for 4 minutes on each side, or until the outside is lightly browned by the inside is still slightly translucent.
Remove fish from the pan, and serve topped with tomato-caper relish.

Roasted Shrimp with Lemon Thyme

Rose — Sun, 05 Feb 2012 15:05:42 +0000

Roasted Shrimp with Lemon Thyme

1 1/2 pounds large shrimp in the shell, cleaned
3 tablespoons extra virgin olive oil
2 teaspoons coarsely chopped lemon thyme
1/2 teaspoon finely chopped lemon zest
2 teaspoons freshly squeezed lemon juice
2 cloves garlic, finely chopped
1/2 teaspoon salt
Freshly ground black pepper

Place shrimp in a large bowl, add the rest of the ingredients and toss to combine.
Spread in a single layer on a baking sheet.
Roast for 3-5 minutes or until shells turn pink and shrimp is no longer translucent.
Serve warm or cold in their shells.

Asian Chicken and Vegetables With Peanut Sauce

Rose — Sun, 05 Feb 2012 15:01:31 +0000

Asian Chicken and Vegetables With Peanut Sauce

Peanut sauce: 1 cup chicken broth
¼ cup peanut flour (or 2 tablespoons natural peanut butter)
2 teaspoons soy sauce
1 tablespoon sriracha (Thai hot sauce)
1 tablespoon granulated Splenda (or sugar or honey)
12 green onions, cut into 2″ pieces
12 oz bag broccoli slaw (or julienned vegetables of your choice)
3 cloves garlic, minced
1 lb. skinless chicken breast, cut into bite sized pieces
2 tablespoons peanuts, chopped (salted or unsalted)

In a small saucepan, combine broth, peanut flour or peanut butter, soy sauce, sriracha, and Splenda.
Stir and bring to a simmer. Keep simmering over low heat while preparing rest of meal.
In a large nonstick skillet, combine onions, broccoli slaw and ½ c of peanut sauce.
Cook over medium high heat until vegetables are tender and sauce is absorbed into vegetables, 5-8 minutes.
Transfer to serving dish and cover to keep warm.
Return pan to stove, and add chicken, garlic, and 2 tablespoons peanut sauce.
Cook over medium high heat until chicken is cooked through.
Serve chicken over vegetables, and spoon remaining peanut sauce over all.
Garnish with chopped peanuts.

Slow Baked Salmon

Rose — Sun, 05 Feb 2012 14:54:58 +0000

Slow Baked Salmon

1 + 1/2 Tbs olive oil, divided
4 salmon filets or 1 large piece, skin on
2 Tbs fresh thyme leaves, chopped
zest of 1 large lemon + juice
salt and pepper

Heat the oven to 275 F.
Line a baking dish with aluminum foil, coat it lightly with 1/2 Tbs of olive oil, and place the salmon filet over it, skin side down.
In a small bowl, mix the remaining tablespoon of olive oil with the thyme and lemon zest.
Rub this mixture all over the salmon, season with salt and pepper and squeeze a little lemon juice over it.
Let it rest for 10-15 minutes, then place it in the oven for 18-20 minutes, until the fish is just cooked.
Serve with lemon and wedges.

Grilled Chicken Bruschetta

Rose — Sun, 05 Feb 2012 14:40:39 +0000

Grilled Chicken Bruschetta

3 medium vine ripe tomatoes
2 small cloves garlic, minced
1/4 cup chopped red onion
2 tbsp fresh basil leaves, chopped
1 tbsp extra virgin oil
1 tbsp balsamic vinegar
kosher salt and fresh cracked pepper to taste
3 oz part skim mozzarella, diced
1.25 lbs (8 thin sliced) chicken cutlets

Combine onion, olive oil, balsamic, salt and pepper. Set aside a few minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional salt and pepper to taste.
Set aside and let it sit at least 10 minutes or as long as overnight.
Toss in the cheese when ready to serve.Season chicken with salt and fresh pepper.
Grill the chicken cutlets on your indoor or outdoor grill, top with bruschetta and serve.

Marinated Beef Kabobs

Rose — Sun, 05 Feb 2012 14:35:54 +0000

Marinated Beef Kabobs

2 pounds lean beef cut into 2 inch cubes
Marinade: 2 T beef stock or red wine
2 T balsamic vinegar
1 T Worcestershire sauce
1/4 cup olive oil
1/2 tsp. onion powder
1/2 tsp. garlic powder
1 tsp. steak seasoning
1/2 tsp. dried thyme
1/2 tsp. dried oregano
black pepper to taste
2 bay leaves

Trim most of the visible fat from the meat and cut into 2″ cubes.
Stir together the beef stock (or red wine), balsamic vinegar, Worcestershire sauce, olive oil, onion powder, garlic powder, steak seasoning, dried thyme, dried oregano, black pepper, and add bay leaves.
Put meat cubes into the smallest Ziploc bag (or plastic container with a snap-tight lid) that will fit all the meat, then pour in the marinade.
Marinate meat at least 4-6 hours in the refrigerator (or longer is fine if you’re gone all day.)
When ready to cook, preheat grill to medium-high.
Put meat tightly on skewers and let it come to room temperature while the grill heats.
Grill kabobs to desired doneness, turning as soon as you get some browned spots on the first side. Cooking time will depend on the thickness of the meat and how hot your grill is, but approximate times would be about 8-10 minutes for rare, 10-12 minutes for medium rare, or 12-15 minutes for medium.
Let the kabobs rest for at least 5 minutes before serving.

Grilled Pork Chops with Asian Black Bean-Garlic Marinade

Rose — Sun, 05 Feb 2012 14:28:08 +0000

Grilled Pork Chops with Asian Black Bean-Garlic Marinade

4 thick cut pork chops, preferably bone-in
olive oil, for oiling grill grates
Marinade: 3 T Black Bean Garlic Sauce
2 tsp. minced garlic
1 1/2 T soy sauce
2 tsp. sesame seed oil
3 T fresh lime juice
1 T ginger puree
3 T peanut oil

Trim visible fat from pork chops. Combine marinade ingredients.
Put pork chops into a Ziploc bag (or a plastic container with a snap-tight lid) and pour marinade over.
Let pork marinate in the refrigerator for 4-6 hours (or longer if you’re away from home all day.)
When you’re ready to cook the pork chops, remove the meat from the refrigerator and let it come to room temperature.
Oil the grill grates with a paper towel dipped in olive oil, then preheat gas or charcoal grill to medium-high.
Lay pork chops on the grill at a diagonal to grill grates and cook 3-4 minutes or until grill marks appear, then rotate a quarter-turn and cook 3-4 minutes more to get second set of grill marks.
Turn pork chops over and cook 6-8 minutes more, or until internal temperature is about 145F on an instant-read meat thermometer.
Serve hot.

Roasted Wild Salmon and Asparagus with Double-Lemon Oil

Rose — Sun, 05 Feb 2012 14:21:29 +0000

Roasted Wild Salmon and Asparagus with Double-Lemon Oil

1 large lemon
1 1/2 T + 2 tsp. + 2 tsp. extra virgin olive oil
1 lb. fresh asparagus
salt and fresh ground black pepper to taste, both for asparagus and salmon
2 wild salmon pieces, about 6 oz. each (preferably with skin)
fish rub for seasoning the salmon (optional)

Preheat oven to 450F/230C. Spray baking sheet with non-stick spray or brush with olive oil.
Using a microplane grater or small grater, zest the lemon rind into a small bowl.
Squeeze lemon juice into another bowl, then measure 1 T juice and add to the lemon zest. (You can freeze the extra lemon juice if you have quite a bit.)
Whisk 1 1/2 T extra virgin olive oil into the lemon zest-juice, then set the lemon oil aside.
Hold an asparagus piece in both hands and bend until it snaps to see how much of the woody stem you should cut off.
Then trim other pieces to that length and cut asparagus into pieces about 3 inches long.
Put asparagus into a bowl and toss with 2 tsp. olive oil plus salt and fresh-ground black pepper to taste.
Spread out asparagus onto baking sheet and roast for 5 minutes (or slightly longer if the asparagus pieces are extra thick.)
While asparagus roasts, rub each piece of salmon on both sides with olive oil (about 1 tsp. per piece.)
Season salmon with salt and fresh ground black pepper to taste, plus fish rub if using.
After 5 minutes, push the asparagus over a little so there is room to put the salmon pieces on the baking sheet.
Put salmon and asparagus into oven and roast for about 10 minutes longer (or possibly 1-2 minutes longer if your salmon pieces are extra thick.) This is done when the asparagus is starting to soften and salmon feels barely firm to the touch.
Drizzle desired amount of lemon oil over salmon and asparagus and serve.

Spiced Stir-Fried Sprouts

Rose — Sun, 05 Feb 2012 13:42:18 +0000

Spiced Stir-Fried Sprouts

300 grams Brussels Sprouts, quartered (or halved if small)
small knob, fresh ginger, peeled and julienned
1 garlic clove, peeled and julienned
1 fresh red chilli, julienned
bean sprouts
soy sauce

When preparing the brussels sprouts, cut them so they roughly the same size. If you have large sprouts, quarter then, small sprouts, halve them.
Put a good dollop of oil in a wok over a low heat – tip in the prepared ginger, garlic and chilli.
Sauté slowly so that the aromatics are released into the oil – you want the spices to soften but not colour.
When they are just on the verge of colouring, remove the spices from the oil and set to one side – we’ll be adding them back to the dish at the end.
Turn the heat up and then add in the brussel sprouts – toss them through the flavoured oil.
When they start to colour, drizzle in a little water, to help them soften in the steam. This shouldn’t take more than 5 minutes – they will be tender but with a little bite left in them.
Add back the reserved spices, a drizzle of soy sauce and the bean sprouts.
Toss this through and cook for another minute.
Scoop out into a bowl and serve at once.

Roasted Cauliflower and Chickpeas with Dukkah

Rose — Sun, 05 Feb 2012 13:37:03 +0000

Roasted Cauliflower and Chickpeas with Dukkah

2 lb cauliflower, cut into bite size pieces (1 large head)
2 cups cooked chickpeas (or a 19-oz can of chickpeas, rinsed well and drained)
2 tbsp extra virgin olive oil
1/2-1 tsp sea salt, or to taste
4 tbsp dukkah

Preheat oven to 400F.
If making your dukkah, now, separately toast the almonds, coriander seeds, cumin seeds, sesame seeds and coconut.
Grind each individually, then combine all together with a pinch of salt and pepper. Set aside.
Combine cauliflower florets (include all the little bits!) and chickpeas.
Toss with olive oil and salt, to taste. Lay in a single layer on two baking trays lined with a silpat.
Roast for 20-40 minutes until top edges are golden brown.
Check at 20 minutes, if it isn’t done, toss to have them evenly roast.
Once out of the oven, top with dukkah. Serve immediately.

Chipotle Black Beans

Rose — Sun, 05 Feb 2012 13:31:46 +0000

Chipotle Black Beans

1 tablespoon canola or vegetable oil
1 small yellow onion, diced
2 garlic cloves, minced
2 teaspoons ground cumin
2 teaspoons chipotle powder*
2 15-ounce cans black beans, rinsed and drained
Kosher salt and freshly ground black pepper

Heat a medium saucepan over medium heat.
Add just enough canola oil to coat the bottom of the pan.
Add the onion along with a large pinch of salt and cook, stirring occasionally, until beans begin to soften, about 5 minutes.
Add the garlic, cumin, and chipotle powder and cook, stirring continuously, until fragrant, about 2 minutes.
Pour in the beans along with about ¼ cup water.
Turn heat to medium low and cook, stirring occasionally, until beans have the consistency of a thick soup. If you think they look too thick – think paste – go ahead and add some more water.

Blanched Cabbage with Capers

Rose — Sun, 05 Feb 2012 13:25:54 +0000

Blanched cabbage with capers

1 cabbage
4 tbsp capers
2 cloves of garlic
Ras el Hanut
Olive oil
Salt and pepper

Wash the capers and drain them well. You don’t want them to have too much acidity or salt.
Bring lightly salted water to boil. Remove the stalk from the cabbage, it won’t get soft fast enough. Don’t cut too much though, the leafs should stay together.
Boil the cabbage for 5 minutes. Then drain the water.
Meanwhile peel and chop up the garlic. Heat up some oil in a pan and fry the garlic.
Stir well then add the chopped up capers.
Cut the cabbage into quarters and fry in the pan for a minute or two.
Season with Ras el Hanut, salt and pepper. Serve.

Garlicky Roasted Chickpeas (Garbanzo Beans) with Feta, Mint, and Lemon

Rose — Sun, 05 Feb 2012 13:21:25 +0000

Garlicky Roasted Chickpeas (Garbanzo Beans) with Feta, Mint, and Lemon

2 cans (15 oz. can) chickpeas (also called garbanzo beans), rinsed and drained
2 T olive oil
2 fresh garlic cloves, finely minced
1/8 tsp. red pepper flakes
salt and fresh ground black pepper to taste
3/4 – 1 cup crumbled Feta
1/2 – 3/4 cup chopped fresh mint
lemon wedges to squeeze over finished dish (optional)

Preheat oven to 375F/190C.
Dump chickpeas into a colander placed in the sink and rinse with cold water until no more foam appears.
Let chickpeas drain at least 5 minutes. (You can pat them dry with paper towels if they still seem wet after that.)
Mix together the olive oil, finely minced garlic, red pepper flakes, salt, and fresh ground black pepper.
Spray a large rectangular baking dish with nonstick spray (11 X 7 or slightly larger).
Put drained chickpeas into baking dish, add olive oil mixture and stir until the chickpeas are well coated with oil, then put in the oven and roast 15-18 minutes.
While chickpeas are roasting, wash mint, spin dry or dry with paper towels, and finely chop with large chef’s knife. Crumble Feta.
Start to check chickpeas after 15 minutes, and as soon as they are hot and barely beginning to crisp on top remove from oven.
Spoon chickpeas into a serving dish. (Use a slotted spoon if there is any unabsorbed oil in the bottom of the baking dish, so the extra oil will be left behind.)
Let chickpeas cool 5 minutes, then stir in crumbled Feta and chopped mint.
Season with more salt and fresh ground black pepper if desired.
Serve warm, with lemon wedges to squeeze over the finished dish if desired.

Caramelized Fennel and Onions

Rose — Sun, 05 Feb 2012 13:14:02 +0000

Caramelized Fennel and Onions

2 large onions, halved then sliced lengthwise (root to tip) in 1/4-inch thick slices
2 large fennel bulbs, sliced into 1/4-inch thick slices
1/4 cup olive oil
1 Tbsp butter
Salt
1/4 cup grated Parmesan
2 Tbsp chopped fresh parsley
1 teaspoon lemon zest
2 teaspoons lemon juice

Heat olive oil and butter in a large, uncovered, wide pan on medium high heat.
Add the sliced fennel and onions and stir to coat. Stir occasionally.
After about 10 minutes, sprinkle the onions and fennel with salt.
Lower the temperature to medium. You want to strike a balance between allowing the pan to get hot enough so that some caramelization (when the natural sugars in the onion and fennel start to brown) and keeping the pot from getting so hot that the onions and fennel dry out.
If it becomes an issue, you can add a couple tablespoons of water to the pan to help the onions and fennel to keep from drying out too much.
Stir occasionally, scraping up any browned bits from the bottom of the pan. Note that the browned bits are the tastiest parts.
Cook for another 30 minutes to an hour, depending on how much of a hurry you’re in, and how caramelized you want your mixture to be. The longer you cook, the more caramelized and browned.
Taste test along the way to see if the cooking has been sufficient for your taste. By the way, the onions and fennel will have plenty of flavor without having to be completely cooked down and browned all over.
When ready to serve, remove from heat and toss in the freshly grated Parmesan cheese, the chopped parsley, lemon zest and lemon juice.
Taste and add more lemon juice if necessary.

Sauteed Asparagus with Melted Gorgonzola and Pine Nuts

Rose — Sun, 05 Feb 2012 13:08:56 +0000

Sauteed Asparagus with Melted Gorgonzola and Pine Nuts

1 pound fresh asparagus (thin spears preferred but you can peel the bottom of the spears if you use thicker asparagus)
1 T olive oil (or slightly more, depending on your pan)
4 large cloves garlic, sliced
1/4 – 1/3 cup crumbled Gorgonzola
2- 3 T toasted pine nuts
salt and fresh ground black pepper to taste

Snap off a piece of asparagus to see where to cut off the tough ends.
Trim all asparagus to that length and cut into pieces about 2 inches long.
Put olive oil into large frying pan, turn heat to medium, add garlic and saute about 1 minute, or until you start to smell garlic and the cloves are barely starting to get some color.
Take pan off of heat and remove garlic and discard.
Put pan back on heat, add asparagus, and saute about 5 minutes, turning frequently, until asparagus is barely starting to soften and brown slightly.
While asparagus cooks, toast pine nuts: Put a small frying pan on burner and turn heat to high.
Add pine nuts to dry pan and toast for 1-2 minutes, or until barely turning brown, shaking pan frequently.
When asparagus is done, turn off heat and sprinkle crumbled Gorgonzola over asparagus in pan.
Let sit one minute, until about half of the cheese is starting to melt and the rest is still in firm pieces.
Plate asparagus and sprinkle with pine nuts. Season with salt and fresh ground black pepper as desired.
Serve hot.

Barely-Cooked Asparagus with Lemon-Mustard Vinaigrette

Rose — Sun, 05 Feb 2012 13:04:14 +0000

Barely-Cooked Asparagus with Lemon-Mustard Vinaigrette

1 1/2 lb. fresh asparagus stalks, ends trimmed and cut into two pieces
2 quarts water + 1 tsp. salt to cook asparagus
Vinaigrette: 2 T fresh-squeezed lemon juice, or slightly less if you’re not that into lemon
1 tsp. Dijon mustard
salt and fresh ground black pepper to taste
3 T extra-virgin olive oil

Fill a large pot with 2 quarts of water, add 1 tsp. salt and bring to a boil.
Hold a piece of asparagus in both hands and snap to see where the end breaks off. (This tells where the woody part of the stalk begins.)
Trim all asparagus pieces to this length, cutting on the diagonal, then cut again so each stalk is cut into two pieces about 3-4 inches long.
In a small glass measuring cup or bowl mix together the lemon juice, Dijon mustard, salt, and fresh ground black pepper, then whisk in the olive oil.
Put trimmed asparagus into the boiling water, stir, and cook for 2-3 minutes.
Drain asparagus into a colander placed in the sink and let sit for 1-2 minutes, until all the water has run off.
Then put a layer of paper towels on a large cutting board, put asparagus on top of towels and blot dry.
Arrange the asparagus piece on a serving tray, drizzle lemon-Dijon vinaigrette over, and serve.

Spinach, Garlic & Basil Soup

Rose — Sun, 05 Feb 2012 12:54:10 +0000

Spinach, Garlic & Basil Soup

1 TBS olive oil
3 bulbs of spring garlic
32 oz vegetable broth
salt
black pepper
14 oz organic spinach
basil as desired

Heat the oil in a heavy bottomed large saucepan.
Chop the spring garlic bulbs, removing any papery skin.
Saute the garlic over medium low heat for 5 minutes.
Add the vegetable broth, cover, and bring to a boil.
Turn down to a simmer and cook for 10-15 minutes.
Add the salt, black pepper and spinach and simmer for 5 minutes.
Add the basil and cook for one minute. Remove from the heat and use an immersion blender to blend.
Taste and adjust salt and pepper as needed.

Chickpeas Curry

Rose — Sun, 05 Feb 2012 12:50:40 +0000

Chickpeas Curry

Chickpeas – 3 cups dry (Or you can use about 4 – 5 cans of chickpeas)
Red Onions – 4 small or 2 large quartered
Garlic – 3 cloves
Ginger – 1″ piece peeled and coarsely chopped
Salt – to taste
Red Chilli powder – 1 – 2 tsp as per taste
Turmeric – a pinch (optional)
Chole Masala – 1 TBSP or as per taste (you get this in Indian stores)
Tomatoes – 4 medium (Or you could use crushed tomatoes from can about a cup)
Amchoor powder / dry mango powder – 1/2 tsp
Cilantro – 4 TBSP chopped
Nigella seeds / Carom seeds – 1/2 tsp
Oil – 5 TBSP

Soak chickpeas overnight in enough water.
Rinse well and cover with enough water and pressure cook till soft.
Set aside. Bring a pot of water to a boil. When it starts boiling, add the tomatoes and after 3 minutes, take them out and immerse in cold water.
The skin will shrink and you can peel them off.
Crush the tomatoes and set aside.
In a blender or a food processor, take the garlic pods, ginger and quartered onions.
Blitz to mince them. You do not need any water and don’t add any. When done, heat oil in a pan. When hot, add nigella seeds. They will pop.
Add the ground onion, garlic and ginger mush and stir.
Add turmeric, a pinch of salt and keep stirring. It has to be cooked through. It will burn very easily. So, keep an eye on it and keep stirring. You can avoid the burning by using more oil.
When the raw smell of the onions is gone, add the crushed tomatoes, chilli powder, amchoor powder and stir.
Meanwhile, take out about 1 cup of cooked chickpeas in to the blender.
Use the water that you used to cook it and make a puree out of it.
Add the remaining chickpeas into the pot. Reserve the water to add for later if needed.
Add the pureed chickpeas, chole masala and stir.
Add water as needed to get the gravy consistency and check for the seasonings. Adjust if needed.
When it starts simmering, add the cilantro and mix well and turn off the heat.
Serve with naan, roti, chapathi or even bread.

Cream of Zucchini Soup

Rose — Sun, 05 Feb 2012 12:45:16 +0000

Cream of Zucchini Soup

1/2 small onion, quartered
2 cloves garlic
3 small zucchini skin on cut in large chunks
32 oz fat free chicken stock
2 tbsp reduced fat sour cream
salt
pepper

Combine chicken broth, onion, garlic and zucchini in a medium pot and cook on medium heat.
Bring to a boil, lower heat, cover, and simmer until tender, about 20 minutes.
Remove from heat. Purée: Add the sour cream. Using an immersion blender, purée till smooth.
Stir in remaining ingredients, and adjust seasonings to taste. Serve hot.

Asparagus Harvest Salad with Dijon Vinaigrette

Rose — Sun, 05 Feb 2012 08:38:32 +0000

Asparagus Harvest Salad with Dijon Vinaigrette

Kosher salt
1½ lbs fresh asparagus
1 tsp Dijon mustard
fresh lemon juice
2 tbsp white balsamic vinegar (or slightly less of a less mellow vinegar)
a pinch or two of minced fresh tarragon (optional)
freshly ground black pepper
4 tbsp extra virgin olive oil
1 hardboiled egg per person, sliced into rounds

Fill a medium-large pot with a few inches of water, salt well, and bring to the boil over high heat.
Snap the ends off of the asparagus spears – they will break naturally where they go from tender to woody. In a bowl, whisk together the mustard, a spritz of fresh lemon juice, the vinegar, the tarragon, a generous grind of black pepper, and a good pinch of kosher salt.
Now drizzle in the oil, whisking until combined. Set aside.
Blanch the asparagus until just tender – 2 – 3 minutes ought to do it, especially this time of year.
Arrange in bundles on plates. Check the vinaigrette seasoning with salt if necessary and then drizzle as much or as little as you like over the asparagus.
Arrange the egg rounds over the asparagus, season well with salt and pepper, and serve immediately.

Cilantro Lime Chickpea Salad

Rose — Sun, 05 Feb 2012 08:33:06 +0000

Cilantro Lime Chickpea Salad

One 15-oz can chickpeas (2 cups cooked), drained and rinsed
2 cups spinach
1/4 cup sweet onion, chopped finely
Juice from 1.5 limes
3/4 cup fresh Cilantro
1/2 tsp sugar (or to taste)
2 tsp Dijon mustard
1 garlic clove
1 tsp extra virgin olive oil
1/2 tsp ground cumin
1/2 tsp kosher salt + ground pepper

In a food processor, add the spinach and pulse a few times until chopped very small.
Add the processed spinach, drained chickpeas, and chopped onion into a large bowl.
In the food processor (no need to rinse the bowl!), add the lime juice, cilantro, mustard, sugar, garlic, cumin, and oil.
Process until smooth, scraping down the sides of the bowl as needed.
Pour the dressing on top of the spinach chickpea mixture and stir well.
Add salt and pepper to taste. Let stand for about 10 minutes to let the flavours develop.
Serve over a bed of grains, like brown rice.

Vegan Broccoli Salad with Spicy Sesame Peanut Dressing

Rose — Sun, 05 Feb 2012 08:21:38 +0000

Vegan Broccoli Salad with Spicy Sesame Peanut Dressing

1 large bunch (approximately 1 lb) broccoli, cut into florets (reserve stems for another dish)
2 Tbsp reduced-sodium soy sauce
2 Tbsp peanut butter
1 Tbsp sesame oil
1 tsp shao hsing wine
1/2 tsp Sriracha
2 Tbsp water
Pinch of kosher salt
Pinch of fresh black pepper
White or black sesame seeds (or some of each), toasted, for garnish

Bring a sauce pan of water to a boil, and fill a mixing bowl with cold water and ice cubes.
Drop the broccoli florets into the boiling water.
Cook for one minute. Scoop out the broccoli with a strainer or slotted spoon, and drop into the ice water. (This will stop the cooking and set the bright green color.)
In a blender, combine the soy sauce, peanut butter, sesame oil, shao hsing wine, Sriracha, 2 tablespoons of water, salt, and pepper. Blend until smooth.
Drain the broccoli and add to a serving bowl. Pour on just enough of the peanut dressing (you might have leftover dressing; refrigerate it for up to two weeks.), and toss gently.
Sprinkle with sesame seeds.

Three-bean Salad with Dill Dressing

Rose — Sun, 05 Feb 2012 08:07:36 +0000

Three-bean Salad with Dill Dressing

16 ounces green beans, fresh or frozen
2 cups cooked garbanzo beans or a
15-ounce can, drained
2 cups cooked kidney beans or a 15-ounce cans, drained
1 cup grape tomatoes, cut in half
2 cloves garlic, minced
1 shallot, diced
1 jalapeño, stems and seeds removed, diced
2 tablespoons white wine vinegar
1/4 cup mayonnaise
1 1/2 teaspoons dried dill weed or 1 1/2
tablespoons chopped fresh dill
1/4 teaspoon cumin
Pinch of cayenne
Salt and black pepper to taste

Bring a medium pot of water to a boil, and cook the green beans until bright green, but still crisp, about 2 minutes.
Drain the green beans into a colander and run under cold water to stop them from cooking.
Place the cooked green beans in a large bowl and add the garbanzo beans, the kidney beans, the grape tomatoes, the garlic, the shallot and the jalapeño.
Toss until combined. Stir in the vinegar, mayonnaise, dill, cumin and cayenne. Adjust seasonings and add salt and pepper to taste.
Chill covered for four hours. Serve cold.

Shaved Asparagus Salad with Balsamic Syrup & Almonds

Rose — Sun, 05 Feb 2012 08:00:50 +0000

Shaved Asparagus Salad with Balsamic Syrup & Almonds

3/4 cup balsamic vinegar
1 lb. asparagus, tough ends and tips cut off
3 tbsp extra-virgin olive oil
Generous pinch kosher salt
Pinch freshly ground black pepper
1/4 cup slivered almonds, lightly toasted

For the balsamic syrup, pour the balsamic vinegar into a medium saucepan set over medium heat.
Bring the vinegar to a simmer and cook, swirling occasionally, until it becomes syrupy and reduces to about 1/4 cup, 10 to 15 minutes.
Remove from heat.
Using a vegetable peeler, peel the asparagus stalks into thin strips. The easiest way to do this is to lie the asparagus flat on a cutting board and run the peeler along the length of the asparagus.
Place the asparagus strips in a medium bowl and gently toss with olive oil, salt and pepper.
Let sit for 5 to 10 minutes to allow the asparagus to soften slightly.
Divide the asparagus across 4 plates and drizzle each with desired amount of balsamic syrup and sprinkle with toasted almonds.
Serve immediately.

Asparagus Caesar Salad

Rose — Sun, 05 Feb 2012 07:55:42 +0000

Asparagus Caesar Salad

1 pound asparagus, trimmed
3 anchovies, minced into a paste
1 large garlic clove, minced into a paste
2 ounces freshly grated Parmesan cheese
3 tablespoons extra virgin olive oil
Juice 1 lemon
Flaky sea salt, for sprinkling (optional)
Freshly ground black pepper (optional)
Chili flakes (optional)

Holding the tip of your asparagus, use a vegetable peeled (y-shaped is best) to create ribbons of asparagus.
Place ribbons in a large salad bowl and combine them with the asparagus tips that will remain behind.
In a small bowl, stir together the anchovies, garlic, Parmesan, olive oil, and lemon juice to emulsify.
Pour the dressing over the asparagus and toss together to combine.
Serve with a sprinkling of the flaky sea salt and a few turns of your pepper grinder.
Sprinkle a dash of chili flakes, if you like.

Curried Chicken Salad with Asparagus and Peanuts

Rose — Sun, 05 Feb 2012 07:24:53 +0000

Curried Chicken Salad with Asparagus and Peanuts

Dressing: 1/2 cup fat-free Greek Yogurt
1/4 cup mayo
1 T fresh-squeezed lemon juice (zest the lemon first, then squeeze the juice)
1 T curry powder
2 tsp. Dijon mustard
1 tsp. lemon zest
1/4 tsp. sea salt
2 tsp. olive oil
1 1/2 lb. boneless-skinless chicken breasts (about 3 trimmed chicken breasts)
1 T fresh-squeezed lemon zest (zest the lemon first, then squeeze the juice)
10-12 oz. asparagus, trimmed, cut into 1 inch strips and blanched (or use leftover cooked asparagus)
1/2 cup sliced celery
1/4 cup sliced green onion
1/3 cup peanuts for garnish (or use other nuts of your choice)
salt and fresh-ground black pepper to taste

Zest the lemon and then squeeze the lemon juice. (You need 2 tablespoons of juice, one for the dressing and one for cooking the chicken.)
Whisk together dressing ingredients and let the dressing stand while you prepare other ingredients.
Trim any visible fat and tendons from chicken breasts.
Heat olive oil in a heavy frying pan over medium-high heat, add chicken breasts and 1 T lemon juice, and saute chicken until it’s cooked through, about 5-6 minutes per side.
Let chicken cool, then cut into 1/2 inch pieces.
While chicken cooks, cut asparagus into pieces about 1 inch long and blanch for 2-3 minutes in boiling water, then drain well.
Slice celery and green onions.
In a large bowl gently combine the diced chicken, cut asparagus, sliced celery, and sliced green onion.
Add dressing and stir until all salad ingredients are coated with dressing.
Season to taste with salt and fresh-ground black pepper.
Divide the salad among four serving plates and sprinkle a few peanuts over each serving.

Asian Sugar Snap Pea Salad with Radishes and Edamame

Rose — Sun, 05 Feb 2012 07:17:06 +0000

Asian Sugar Snap Pea Salad with Radishes and Edamame

1 1/2 cups red radishes, trimmed, washed, and cut in half-moon shapes
3 cups sugar snap peas, trimmed and cut into diagonal pieces
1/2 – 1 cup cooked, shelled edamame
2 T sliced green onions (scallions)
1/4 cup chopped peanuts for garnish
Dressing: 1/4 cup soy sauce
1 1/2 T rice vinegar (not seasoned)
2 tsp. Splenda (or use sugar)
1/2 tsp. green Tabasco sauce, hot chili oil, or Sriracha sauce (or more to taste)
1 T sesame oil
2 T peanut oil
1/2 tsp. ground ginger (comes in a jar)
2 T sugar free or low sugar apricot jam

Mix dressing ingredients in glass measuring cup or small glass bowl, whisking well.
Combine vegetables in bowl, pour over about 1/2 of dressing, and stir to mix until all vegetables are coated with dressing. (You can refrigerate the salad at this point for a few hours. You may want to stir in 1 T more dressing after the salad has been chilled. You will not use all the dressing.)
To serve, put salad in serving bowl and sprinkle peanuts over.

Edamame Miso Dip

Rose — Sun, 05 Feb 2012 06:53:37 +0000

Edamame Miso Dip

1 1/4 cups (1/2 lb) shelled edamame, thawed if frozen
1 tbsp + 1 tsp mellow white miso
1/4 cup raw tahini
1/4 cup olive oil
2 cloves garlic, pressed
1/2 cup baby spinach, lightly packed
5 tbsp fresh lime juice
1/2 tsp sea salt, or to taste

Bring a pot of salted to a boil. Once boiling, add edamame.
Cook until al dente. Not mushy, but still with a bite. Drain and set aside.
In a food processor, blend the edamame, miso, tahini, oil, garlic, and spinach very well until totally smooth. This may take longer than you might think, but should be easier if you have cooked your edamame.
Blend in the lime juice and salt until the mixture is consistently smooth.
Remove the dip from the food processor, using a rubber spatula if necessary.
Place it on your serving dish and scatter the sesame seeds on top.
Serve with crackers and carrots for dipping.

Pickled Asparagus

Rose — Sun, 05 Feb 2012 06:48:02 +0000

Pickled Asparagus

2 bunches young asparagus tips
Peel of one lemon
2 baby vidalia onions, baby onions or 4 green onions
2 cups white wine vinegar
2 cups water
3 Tablespoons table salt
1 Tablespoon sugar

Clean a one quart jar with two piece lid.
Trim the asparagus speas to fit the jar, with the tips just reaching the shoulder, leaving space for the liquid.
Thinly slice the bulbs of the Vidalia onions and place several pieces in the bottom of the jar.
Peel thin strips from the lemon, with no white pith.
Stack the asparagus tips, the remaining onion slices and the lemon peel in the jar.
Bring the vinegar, water, salt and sugar to a full rolling boil and boil for 2 minutes, until the sugar and salt are dissolved.
Carefully pour the liquid over the asparagus in the jar to cover, leaving a ¼ inch head space at the top.
Immediately put on the top and screw on the band.
Leave to cool 8 hours or so, then refrigerate. There may be more pickling liquid than you need; discard it.
The asparagus will keep unopened in the fridge for 1 month. After opening, use within a few days.

Bite Sized Greek Salad

Rose — Sun, 05 Feb 2012 06:43:26 +0000

Bite Sized Greek Salad

3 to 4 Persian cucumbers sliced in rounds
1 1/2 pints cherry tomatoes (buy smaller ones)
1 cup pitted Kalamata olives (halved)
1 block of feta (cubed)
1 tablespoon fresh lemon
2 tablespoons olive oil
3/4 teaspoon oregano
fresh pepper
toothpicks

Set up an assembly line with veggies and cheese in bowls.
Use a toothpick to skewer the tomato, then the cucumber, then the olive (cut part facing down) and finish with a cube of feta.
Stand the skewer on a platter. Repeat until all ingredients are gone.
Put lemon, oil, fresh pepper (to taste) and oregano in a jar and shake.
Drizzle dressing over skewers just before serving.

Preparation time: 25 minute(s)

Pumpkin Seed Mole

Rose — Sun, 05 Feb 2012 06:39:13 +0000

Pumpkin Seed Mole

1 cup shelled pumpkin seeds
1 teaspoon cumin seeds
1/2 teaspoon dried oregano (optional)
1 tablespoon vegetable or olive oil
1 white onion, cut into wedges
5 tomatillos, husked and halved, husked and halved
5 garlic cloves, halved
2 jalapeño peppers, sliced
2 cups chicken stock or broth
1 cup packed coarsely chopped fresh cilantro
1 cup coarsely chopped fresh parsley
1/2 cup fresh epazote (optional)
1 teaspoon salt

In a large skillet with high sides or in a large saucepan over medium-high heat, toast the pumpkin seeds, cumin seeds, and oregano, if using, until fragrant, 3 to 4 minutes.
Toss frequently to make sure they don’t burn. Remove from the heat and transfer to a spice grinder or a blender and process until finely ground.
In the same skillet, heat the oil over medium-high heat.
Add the onion, tomatillos, garlic, and jalapeños and cook until slightly browned, 4 to 5 minutes, tossing a couple of times but not too much.
Place the vegetables in a blender or food processor, then add the broth, cilantro, parsley, epazote (if using), and salt and process until puréed.
Pour the mixture back into the skillet and add the ground pumpkin seed mixture.
Let simmer gently until the flavors are melded, stirring occasionally, about 15 minutes. Serve immediately.

Basil Mint Pesto with Walnuts

Rose — Sun, 05 Feb 2012 06:34:59 +0000

Basil Mint Pesto with Walnuts

1 cup lightly packed basil leaves
2 cups lightly packed mint leaves
2 garlic cloves, peeled and chopped
1/4 cup chopped, toasted walnuts
1/2 teaspoon kosher salt
squeeze of fresh lemon juice
1/2 cup extra virgin olive oil
1/2 cup shredded Parmigiano Reggiano

Put the basil, mint, garlic, walnuts, salt, and lemon juice in the bowl of a food processor.
Pulse to chop ingredients, scraping down the bowl as necessary.
With food processor running, drizzle in the olive oil in a slow but steady stream.
Scrape down the bowl with a rubber spatula and add the parmesan cheese then pulse again to combine.

Seven Spice Deviled Eggs

Rose — Sun, 05 Feb 2012 06:29:50 +0000

Seven Spice Deviled Eggs

3 hard-boiled eggs
1 tablespoon mayonnaise
½ teaspoon Japanese seven spice powder
1/3 teaspoon rice wine vinegar
1/3 teaspoon mustard powder

Slice the eggs in half. Scoop out the yolks and set the whites aside.
In a small bowl, mash the yolks with a potato masher.
Add the vinegar, mustard powder and 7 spice powder.
Beat with a fork until smooth. Spoon the yolk mixture into the whites.
Sprinkle with additional 7 spice powder to garnish.
Refrigerate leftovers up to 3 days.

Hoppin’ John

Rose — Sun, 05 Feb 2012 06:22:09 +0000

Hoppin’ John

pound bag black eyed peas, dried (Soak for 6-7 hours prior)
2 small smoked ham hocks or 1 large
1 medium onion, peeled and finely chopped
1 small bell pepper, finely chopped
2 stalks of celery finely chopped
1 tbsp. minced garlic
1 quart of chicken broth
3 cups of water
2 cups fresh Kale, chopped fine
2 cups of rice
1 Tbsp. crushed red pepper flakes
½ tsp. cayenne pepper
Salt & Pepper to taste
1/4 cup olive oil

In a large Dutch oven/pot heat olive oil over medium high heat.
Add garlic, onions, pepper, celery. Cook for 5-7 minutes until veggies are softened. Stir often.
Add chicken broth, water, seasonings, and ham /ham hocks and bring to a boil.
Once boiling, cover and reduce heat to simmer for about 30-45 minutes. Stir periodically.
After 30-45 minutes, remove ham hocks and pick meat off bones and chop fine – return to pot.
Add chopped kale and soaked peas after draining and rinsing.
Cook for another 20-30 minutes, still covered. Stir periodically.
Now add the two cups of rice, stirring to mix well in the pot. (Note- you may have to add a little water).
Cook for another 20-25 minutes stirring regularly. (add water as needed)
Serve in bowls with and garnish with chopped green onion.

Preparation time: 6 hour(s)

Cooking time: 1 hour(s) 30 minute(s)

Mediteranian Chicken with Tomato Salad

Rose — Sun, 05 Feb 2012 06:16:23 +0000

Mediteranian Chicken with Tomato Salad

Chicken Breast, thinly slicked, no skin
Italian Salad dressing, .5 cup
Asparagus, fresh, 8 spear, medium (5-1/4″ to 7″ long)
Red Onions, raw, .5 cup, sliced
Goat Cheese, Soft, 2 oz , crumbled
Crushed Red Pepper, 1 tsp
Oregano, ground, 1 tbsp
Garlic powder, 1 tbsp
For Tomato topping: Roma tomato, .5 cup, chopped
Yellow tomato, .5 cup, chopped
Olive Oil, 1 tbsp
Balsamic Vinegar, 1 tbsp

Preheat oven to 375F.
Place chicken breasts and salad dressing in a ziptop bag to marinate (you can do this up to an hour ahead, any longer and the vinegar will start to cook the chicken).
Chop red onion and saute with 1 tbsp olive oil over med high heat.
Stir occasionally, remove from heat when onions begin to turn golden brown.
Place the chicken breasts in baking dish.
Sprinkle garlic powder, crushed red pepper, oregano, salt, and pepper over the chicken.
Lay 4 asparagus spears over the chicken lengthwise.
Divide the onions evenly between the chicken breasts and spread them gently over the asparagus.
Top each one with goat cheese. Place in a hot oven for 15 minutes.
Remove and cover loosely with tin foil for 5 minutes.
While the chicken is cooking, prepare the tomatoes.
Mix tomatoes, remaining olive oil, and vinegar, and salt and pepper to taste.
Cover with cling film and store in the refrigerator until ready to serve.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

South of the Border Skillet Dinner

Rose — Sat, 28 Jan 2012 21:58:09 +0000

South of the Border Skillet Dinner

1 lb lean ground turkey, chicken, or beef
15 oz can tomato sauce
1 package taco or burrito seasoning mix
1/2 cup chopped green/and or red bell pepper
1 1/4 cup elbow macaroni
1/2 cup shredded 2% cheddar cheese
1 cup water

Coat a deep 12-inch nonstick skillet or a 4-quart saucepan with cooking spray, and preheat over medium heat.
Add the turkey and cook for about 4 minutes, stirring to crumble, until no longer pink.
Stir in all of the remaining ingredients, except the macaroni and the cheese, and mix well.
Increase the heat to high, and bring to a boil. Stir in the macaroni, and reduce the heat to low.
Cover and simmer, stirring occasionally, for 10 to 12 minutes, or until the pasta is tender.
Divide the mixture among individual serving bowls and serve immediately, as is or topped with the Cheddar cheese.

Preparation time: 10 minute(s)

Cooking time: 15 minute(s)

Eggplant Maicotti

Rose — Sat, 28 Jan 2012 21:51:27 +0000

Eggplant Maicotti

2 large eggplant, sliced 1/8- to 1/4-inch thick lengthwise
4 tablespoons olive oil
2 tablespoon fresh thyme, chopped very fine (2 tsp dried)
2 tablespoons fresh chopped oregano (2 tsp dried)
1 container (15 ounces) fat-free ricotta
1/2 cup Parmesan cheese fresh grated, divided, plus more for garnish
1/2 cup fat free shredded mozzarella
1/4 cup egg substitute
1 cup Spaghetti sauce of choice
Salt and fresh ground pepper to taste

Preheat oven to 450°F. Brush eggplant slices with olive oil and sprinkle with salt and thyme.
Lay out on cookie sheets and roast for about 10 minutes or until tender and beginning to color.
Remove and let cool enough to handle.
Mix ricotta cheese with 1/4 cup Parmesan, egg sub, oregano, and about 1/4 teaspoon salt.
Mix well. (Ricotta mixture can be made a day ahead and kept refrigerated, covered well.)
Turn down oven to 350°F. Prepare baking dish with a thin layer of tomato sauce mixture.
Lay slices of eggplant down on clean work surface.
Starting at widest end, place about 2 teaspoons to 2 tablespoons (depending on the width of your slices) of ricotta mixture near one end and roll up, ending with the seam-side down.
Place eggplant rolls in baking dish and repeat until all slices are rolled.
Top with balance of tomato sauce. Layer shredded mozzarella, remainder of fresh Parmesan, and salt and pepper to taste.
Return manicotti to oven until the mozzarella has melted and bubbles, about 20 minutes.
Manicotti can be made, covered, and refrigerated several hours ahead.
Finish with mozzarella just before serving.

Preparation time: 15 minute(s)

Cooking time: 45 minute(s)

Egg and Spinach Cups

Rose — Sat, 28 Jan 2012 21:41:01 +0000

Egg and Spinach Cups

1 package (10 ounces) frozen spinach
3/4 cup liquid egg substitute
3/4 cup shredded reduced fat cheese
1/4 cup diced green bell peppers
1/4 cup diced onion
3 drops hot sauce (optional)

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12 cup muffin pan with foil baking cups.
Spray the baking cups with cooking spray.
Combine egg substitute, cheese, peppers, onion, spinach and hot sauce in a bowl.
Mix well.Divide evenly among the muffin cups.
Bake at 350 degrees for 20 minutes

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Turkey Chili

Rose — Sat, 28 Jan 2012 21:33:50 +0000

South Beach Turkey Chili

1 McCormick Original Chili Seasoning Packet
1 cup chopped onion
2 minced garlic cloves
2 cups 99% fat free chicken broth
2-14.5 ounce cans diced, no salt added tomatoes (do not drain)
2 Tablespoons tomato paste
1-14.5 ounce can cooked beans (do not drain)
1 lb. diced turkey breast meat, skin removed

Heat olive oil in a large sauce pan over medium heat.
Add chopped onion and cook until translucent, about 2 minutes.
Add garlic and cook for 1 more minute.
Add chicken broth, tomatoes, spice packet, and tomato paste.
Partially cover and simmer until it thickens slightly, about 30 minutes.
Add diced turkey and beans. Simmer for another 30 minutes.

Preparation time: 10 minute(s)

Cooking time: 1 hour(s)

Buns

Rose — Sat, 28 Jan 2012 21:23:03 +0000

Buns

4 large eggs
1/4 cup ricotta cheese, Fat free
1/4 tsp Cream of Tartar
1-2 TBS Parmesan cheese or cheese mixes, shredded
Pinch to 1/8 tsp garlic & onion powder

Eggs should be at room temperature. Set oven to 300* F.
Separate eggs carefully. Mix yolks, and cheeses together, set aside.
Beat white unit stiff peaks form, add cream of Tartar, keep beat until really stiff.
Slowly fold in egg and cheese mixture, trying not to break the whites down, streaking is fine.
Scoop out 6 even amount globs on to a greased cookie sheet or a muffin top pan.
Bake for 35-40 minutes. Let cool and store on plate covered with towel.

Preparation time: 15 minute(s)

Cooking time: 40 minute(s)

Diet Long Island Iced Tea

Rose — Sat, 28 Jan 2012 21:10:46 +0000

Diet Long Island Iced Tea

0.5 oz. Gin
0.5 oz. Rum
0.5 oz. Vodka
0.5 oz. Tequila
0.5 oz. Triple Sec
1 oz. Real Lemon (bottled) Juice
6 packets Equal
16 oz. Coke Zero

Pour equal packets into shaker.
Pour lemon juice in and stir with swizzle until dissolved. Add liquors.
Put top on and shake vigorously. Pour over ice in large (32 oz.) glass.
Add Coke Zero to taste.

South Indian Fish Curry

Rose — Sat, 28 Jan 2012 21:06:10 +0000

South Indian Fish Curry

12 oz Tilapia filet
1 medium (2-1/2″ dia) chopped onions, raw
0.5 cup, pulp tamarinds
3 tbsp canola oil
3 cloves garlic
1 tsp ginger root
1 tbsp salt
2 tbsp chili powder
2-5 tsp black pepper
5 cloves
Cinnamon
2 tbsp coriander seed

Cut the fish as the size desired. Wash and add salt and chili powder to it and marinate for till the onions are fried in oil.
Take a flat based pan and add oil to it and then add chopped onions to it.
Fry till the onions are softened. Add ginger and garlic paste and fry till the fresh smell of ginger and garlic is gone.
Add the fish to it and then add tamarind pulp to the fish and little water to it.
Mix well and allow it to cook for 10 mins or untill oil floats on the top. Do not use sticks to stir the curry (fish piecs will be crushed) at this point. Just hold the pan in hands and move it round so that the sauce that is formed will be moving all around.
Add little of the black pepper powder and garam masala, indian spices powder (fried and powdered cinnamon, cloves, coriander seeds) and let it cook for 5 mins. It should be gravy.
Let it cool and serve with rice or bread.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

South African Whole Wheat Meusili Rusks

Rose — Sat, 28 Jan 2012 20:50:34 +0000

South African Whole Wheat Meusili Rusks

1 1/2 cups Whole Wheat Flour
1 1/2 cups All purpose Flour
125 g Butter
1/4 tsp salt
3 tsp Baking powder
2 Tbsp Packed Brown sugar
1/3 cup Granulated Sugar
250 ml Buttermilk ( Fat free)
50 ml Pineapple or Orange juice
1/4 cup Quick Oates
1/4 cup raisins
2 Tbsp Bob’s Red Mill Flax seed ground
1 Tbsp Cinnamon
11/2 Tbsp medium dessicated unsweetened Coconut

Preheat Oven 350 F
Spray 8 x 8 pan with spray
In a small bowl soak the raisins in the pineapple juice, set aside
In your Kitchenaid place flours, sugars, baking powder, salt, cinnamon, ground flax seed , coconut and oates, stir to mix.
Add cubed butter and mix with paddle till resembles breadcrumbs. ( if doing by hand rub in butter till resembles breadcrumbs)
Add raisins, juice and buttermilk, and stir to form a stiff dough ( do not overwork or knead), just mix till moist .
Break off pieces of dough and roll into a ball and place in pan, until you have 11 – 12 balls in pan in rows.They should be tightly pressed together with no spaces between.
bake for 1 hour, turn out on cool rack till completely cool.
Break each ball apart with a fork , place all pieces in low oven to dry out over night ( 200 – 250 F ) when they are dried though and crispy , store in airtight container or plastic bags till needed.

Creole Turkey Soup

Rose — Sat, 28 Jan 2012 20:44:18 +0000

Creole Turkey Soup

Any broth you desire
3 cloves of garlic
1 lb. ground turkey
creole seasoning, optional
Spinach and Peas
Ricotta
Egg Beaters
Salt and pepper to taste

Cook your turkey separate from all other ingredients.
Make sure to season it and drain. Set aside.
In a pot boil broth and add spinach and peas, seasonings and garlic.
Whisk in the ricotta and egg beaters. Add meat and then allow it all to simmer for 15 minutes.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Smoked Salmon and Veggie Cups

Rose — Sat, 28 Jan 2012 20:37:19 +0000

Smoked Salmon and Veggie Cups

1 cup sliced asparagus stalks
1/2 cup onions, chopped
1/4 cup sun dried tomatoes, diced
3 oz. smoked salmon, diced
2 oz neufchatel or low fat cream cheese
5 egg whites + 1 whole egg
1/4 cup fat free half & half
1 tbsp olive oil

Boil sliced asparagus until crisp/tender, remove from heat. While asparagus is boiling, saute onion in oil until soft, remove from heat.
Add sun dried tomatoes, asparagus and salmon, mix well and let cool for about 10 mins.
In a separate bowl, whisk eggs and half & half. then add everything from saute pan and mix well.
Coat muffin tin with cooking spray, then fill each tin 1/2 way with mixture.
Divide cheese into equal parts for number of muffin cups used, then push 1 piece of cheese into the center of each muffin cup. Bake at 350° for 25 minutes.

Preparation time: 20 minute(s)

Cooking time: 25 minute(s)

South Pacific Pineapple Chicken

Rose — Sat, 28 Jan 2012 20:25:40 +0000

South Pacific Pineapple Chicken

2 boneless skinless chicken breasts
3 tbsp rice wine vinegar
1 tbsp honey
1 tbsp sesame oil
4 tbsp FRESH ginger, roughly chopped (or to taste)
1 tsp red pepper flake (or to taste)
Half of a fresh pineapple, roughly chopped (you could use canned, packed in water)
Half of a large red onion, roughly chopped
whole red bell pepper, roughly chopped
2 cups rice noodles
1 tbsp corn starch
2 tbsp soy sauce

Mix vinegar, oil, honey, ginger, and red pepper into a marinade.
Chop the chicken into bite-size pieces. Marinate the chicken overnight in the fridge.
Preheat oven to 350. Put the pineapple, pepper, onion and the marinated chicken in an pot with a lid that is both oven safe and stovetop safe (a dutch oven works well).
Bake, covered, for 40 minutes. Cook and drain the rice noodles as instructed by the package.
Remove the pot from the oven and move it to the stovetop.
Add corn starch, soy sauce, and noodles and stir everything together.
Cover and simmer for about 5 minutes or until the sauce begins to thicken.

Preparation time: 10 minute(s)

Cooking time: 50 minute(s)

Spinach and Pepper Frittata

Rose — Sat, 28 Jan 2012 19:53:09 +0000

Spinach & Pepper Frittata

6 Eggs
3 cups Spinach
1 cup Onion, chopped
1/4 cup Red Bell Pepper, chopped
1/4 cup Yellow Bell Pepper, chopped
2 TB Garlic Powder (or to taste)
1/4 cup Feta Cheese
2 TB Olive Oil

Preheat oven to Broil.
Beat eggs together with 2 TB of water. Add Feta Cheese to mixture.
Heat oil in a non-stick pan, and saute onion & peppers until soft.
Add spinach to mixture and cook until any moisture from the spinach is gone.
Combine together with egg mixture. Add a little more oil to the pan if it looks too dry, and bring it to medium heat.
Pour the egg mixture into the pan and cook for 3 minutes.
Place the pan under the broiler with broil-high settings for 3 minutes to set the top side of the frittata.
Cut into wedges and serve warm.

Preparation time: 10 minute(s)

Cooking time: 7 minute(s)

Balsamic Chicken and Mushrooms

Rose — Sat, 28 Jan 2012 05:54:36 +0000

Balsamic Chicken and Mushrooms

1 cup sliced mushrooms (about 4 oz.)
1-2 T olive oil
2 boneless, skinless chicken breasts (8 oz)
2 T 100% whole wheat flour
1/2 tsp. poultry seasoning
1/3 cup chicken stock or canned chicken broth
2 T Balsamic vinegar
1 tsp. Dijon Mustard
1/2 tsp. garlic puree

Clean mushrooms and slice in thick slices.
Heat a little of the olive oil in heavy frying pan and saute mushrooms 4-5 minutes, until starting to slightly brown.
While mushrooms brown, trim all visible fat and tendons from chicken breasts, then pound chicken until it is about 3/8 inch thick.
Mix flour and poultry seasoning on a plate. Remove mushrooms from frying pan and put in small bowl.
Add a bit more olive oil to pan and heat. Coat each chicken breast in a very thin layer of flour/poultry seasoning mixture, then add to pan.
Saute over medium heat until quite brown on each side, about 6-7 minutes total. While chicken cooks, combine balsamic vinegar, Dijon, and garlic puree.
When chicken is browned on both sides and done, remove from pan and put on serving plate.
Add chicken stock to hot pan and deglaze, scraping browned bits off the bottom.
Cook 1-2 minutes, until stock is slightly reduced.
Add balsamic vinegar mixture, and mushrooms, cook 1-2 minutes more.
Pour over chicken and serve immediately.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

French Toast

Rose — Sat, 28 Jan 2012 05:47:40 +0000

French Toast

1/4 cup egg beaters
1/8 cup skim milk
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
non-stick cooking spray
2 pieces whole wheat bread

Heat a skillet sprayed with cooking spray over medium-high heat.
In a shallow bowl/dish, combine the first four ingredients. Mix together well.
Quickly dip the first piece of bread flat in the bowl, letting it soak up the liquid, but not so much that it falls apart. Do this on both sides.
Put the bread on the skillet, cooking it on both sides until browned. Repeat this process with the next piece of bread.
Put on a plate and eat! It tastes extra great topped with one of the following: fresh fruit, pure maple syrup, powdered sugar, or whipped cream.

Preparation time: 10 minute(s)

Cooking time: 5 minute(s)

Egg Muffins

Rose — Sat, 28 Jan 2012 05:43:06 +0000

Egg Muffins

15 Large Eggs
1 Green Bell Pepper
1 Cup Shredded Cheddar Cheese (low fat if possible)
1/4 Cup Feta Cheese (Optional)
Garlic Seasoning to taste

Preheat oven to 375 F.
If using a silicone pan, spray with non-stick spray. If using a regular muffin pan, use 2 liners.
Beat eggs in a bowl. Add diced veggies and cheese.
Add garlic seasoning to taste. Pour into muffin tins filling 2/3 full. The muffins will rise.
Bake 25-35 minutes until muffins have risen and are slightly browned and set.
Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated.
For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.
Muffins will keep at least a week in the refrigerator without freezing. Egg muffins can be frozen and reheated. For best results, thaw in refrigerator before reheating. Microwave on high about 2 minutes to reheat.

Preparation time: 10 minute(s)

Cooking time: 25 minute(s)

Vegetable Quiche Mini-Cups

Rose — Sat, 28 Jan 2012 05:38:24 +0000

Vegetable Quiche Mini-Cups

Spinach, frozen, 2 package (10 oz) yields
Cheddar Cheese, 1 cup, shredded
Egg substitute, liquid (Egg Beaters), .75 cup
Green Peppers (bell peppers), 0.5 cup, chopped
Onions, raw, .25 cup, chopped

Microwave the spinach for 2 1/2 minutes on high. Drain the excess liquid.
Line a 12-cup muffin pan with foil baking cups. Spray the cups with cooking spray.
Combine the egg substitute, cheese, peppers, onions, and spinach in a bowl. Mix well.
Divide evenly among the muffin cups. Bake at 350 degrees F for 20 minutes, or until a knife inserted in the center comes out clean.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Tapenade and Spinach Pasta

Rose — Sat, 28 Jan 2012 04:13:22 +0000

Tapenade and Spinach Pasta

2 t olive oil
1/2 cup Chef Meg’s Tapenade
1/2 c Chef Meg’s Oven Dried Tomatoes
2 cups (cooked) whole wheat pasta (cooked with no salt or oil)
1/2 cup cooking liquid from the pasta
2 cups spinach, larger stems removed
2 oz parmesan cheese, shaved

Heat oil in a large saute pan. Once hot, add tapenade and oven roasted tomatoes and saute for 2 minutes.
Add spinach and continue to saute for another minute.
Add hot pasta and reserved cooking liquid; continue to cook an additional 3 minutes, stirring pan.

Preparation time: 12 minute(s)

Cooking time: 4 minute(s)

Pizza Margherita

Rose — Sat, 28 Jan 2012 04:08:47 +0000

Pizza Margherita

1 recipe Quinoa-Flaxseed Pizza Dough
1 recipe Better-than-Pesto Puree
1 cup grape tomatoes, halved lengthwise
4 ounces soft goat cheese, crumbled

Raise the oven rack to the highest level, then
preheat oven to 400° F. If using a pizza stone,
place it in the oven to preheat.
Place the dough on a pizza screen or preheated stone, spread with the pesto, then scatter the tomatoes and cheese across the top.
Bake until the dough is nicely browned and
crispy, 18 to 20 minutes.

Preparation time: 5 minute(s)

Cooking time: 20 minute(s)

Skinny Hot Brown

Rose — Sat, 28 Jan 2012 03:30:39 +0000

Skinny Hot Brown

1 tablespoon Smart Balance butter
1 tablespoon flour
8 ounces nonfat milk
1 teaspoon Dijon mustard
pinch white pepper
2 tablespoons reduced-fat Swiss cheese
2 slices whole wheat bread, toasted and cut into fourths
3 slices turkey bacon
2 Roma tomatoes, de-seeded and chopped
4 ounces (about 5 cups) baby spinach
4 ounces (about 1 cup) mushrooms
4 ounces turkey breast, sliced
6 slices reduced-sodium deli ham

Preheat the oven to 350 degrees Fahrenheit.
Melt the butter in a medium sauce pan, then add the flour and cook, stirring constantly, for one minute.
Slowly whisk in the milk, and turn the heat to medium-high.
Bring to a boil, then reduce heat to medium and simmer for five minutes, until thickened. Add mustard, pepper and cheese.
Cook bacon in a large saute pan, then remove from pan, chop, and set aside.
Cook mushrooms in the same pan for two minutes, then add the spinach and cook another two minutes.
Spray an 8 X 10 inch baking dish with cooking spray.
Place the toast in the dish in a single layer, then layer on the meats and spinach and mushroom mixture.
Pour on the cheese sauce, then sprinkle on the tomatoes and bacon.
Bake for 15 minutes or until the sauce starts to bubble.

Preparation time: 5 minute(s)

Cooking time: 25 minute(s)

Mini Cocoa Swirl Cheesecake

Rose — Sat, 28 Jan 2012 03:20:08 +0000

Mini Cocoa Swirl Cheesecake

6 ounces reduced-fat cream cheese, at room temperature
1/2 cup part-skim ricotta cheese
2 tablespoons granular sugar substitute
1 large egg
1 large egg yolk
1/2 teaspoon vanilla extract
1 1/2 teaspoons unsweetened cocoa powder, sifted

Heat oven to 350° F. Line 6 muffin cups with paper or foil liners.
Blend cream cheese and ricotta in a food processor until creamy
Add sugar substitute, egg, egg yolk, and vanilla; process until smooth
Divide 1 cup of the batter among the muffin cups.
Add cocoa powder to the remaining batter and combine.
Drop a heaping tablespoon of the cocoa batter into each muffin cup and gently fold to form a swirl.
Place the muffin tin in a large roasting pan and fill the pan with hot water to reach halfway up the tin.
Bake until the cakes are puffed and set, 18 to 20 minutes.
Remove from the water and cool at room temperature.
Refrigerate until chilled, about 2 hours.

Mango Lassi

Rose — Sat, 28 Jan 2012 03:16:42 +0000

Mango Lassi

1 medium mango, peeled and roughly chopped
1 1/2 cups low-fat or nonfat plain yogurt
1/2 cup chilled water
1 tablespoon granular sugar substitute
Pinch ground cardamom (optional)
Ice cubes

In a blender, combine mangos or strawberries, yogurt, water, sugar substitute, and cardamom, if using; purée until smooth. Fill 4 (8-ounce) glasses with ice cubes.
Pour Mango Lassi over ice and serve.

Muenter and Turkey Roll-Ups with Nut Butter

Rose — Sat, 28 Jan 2012 03:09:41 +0000

Muenter and Turkey Roll-Ups with Nut Butter

4 thin slices Swiss or Muenster cheese, at room temperature
2 ounces thinly sliced turkey breast
1 tablespoon macadamia nut butter or 2 teaspoons of natural peanut butter

Place the cheese on a cutting board. Place the turkey on top.
Drizzle or spread with the nut butter or peanut butter and roll up. Secure with toothpicks.

Baked Sweet Potato Fries

Rose — Sat, 28 Jan 2012 03:06:59 +0000

Baked Sweet Potato Fries

2 medium sweet potatoes, scrubbed and dried
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/2 teaspoon paprika

Heat oven to 425° F. Slice each sweet potato lengthwise into 8 pieces.
Toss with oil, salt, and paprika. Spread in a single layer on a baking sheet and bake until lightly browned on the bottom, about 15 minutes.
Turn slices and bake until bottom is browned and potatoes are tender, about 10 minutes more. Serve hot.

Quiche Lorraine

Rose — Sat, 28 Jan 2012 02:56:00 +0000

Quiche Lorraine

8 eggs
1/4 cup diced red pimentos or roasted peppers
1 teaspoon dry or fresh parsley flakes
1 cup half-and-half
1 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground nutmeg
1/8 teaspoon white pepper (optional)
1 teaspoon baking powder
12 oz. shredded Swiss cheese
12 oz. cooked crisp turkey bacon crumbled
Greased 8 inch square baking pan or deep dish pie pan

Preheat oven on Bake to 350 degrees.
Mix eggs, half-and-half, pimentos and spices in a large bowl with a wire whip.
Fold in cheese and turkey bacon. Pour into greased pan and bake for 40 minutes until golden brown.

Portobello Mushroom Sandwich

Rose — Sat, 28 Jan 2012 02:49:45 +0000

Portobello Mushroom Sandwich

2 Portobello mushrooms
1 red pepper
1 box frozen chopped spinach (defrosted)
2 pocket-less whole wheat pitas (may also use whole wheat flat bread or pitas with pockets)
1/2 cup lite mozzarella cheese, shredded
1/2 cloves garlic, crushed or minced
1/2 tsp Italian-flavored salad dressing mix (such as Good Seasons Italian Salad Dressing Mix)
1 tsp olive oil
1/4 cup balsamic vinegar
Olive oil cooking spray or Misto sprayer filled with olive oil

Wash mushrooms. Gently scrub dirt away using a vegetable brush. Slice stems off and discard.
Wash red pepper. Cut lengthwise into quarters.
Discard stem, seeds and ribs.
Place mushrooms and pepper strips in a shallow baking pan that will fit into your broiler.
Lightly coat with 1-2 sprays of olive oil spray.
Sprinkle with salad dressing mix.
Cover with balsamic vinegar (may use more than ¼ cup if desired).
Broil for approximately 10 minutes. (Check and rotate frequently to avoid burning.) Note: may also grill vegetables if desired – this may shorten cooking time.
While mushroom and peppers are broiling, add 1 tsp olive oil to a non-stick skillet.
Sauté garlic for 1-2 minutes.
Add spinach. Continue to sauté spinach and garlic for about 5 minutes or until hot.
Cover and set aside when done. Remove mushrooms and peppers from broiler.
Spray each pocket-less pita with 1 spray of olive oil and sprinkle each with ¼ cup of shredded mozzarella cheese.
Broil for approximately 1-2 minutes or until cheese melts. Remove from oven.
Assemble your sandwiches. First, cut each pita in half. Then, layer spinach, red pepper and mushroom on one half.
Finally, top with the other half of the pita. Serve

Preparation time: 25 minute(s)

Cooking time: 25 minute(s)

White Bean Dip

Rose — Fri, 27 Jan 2012 18:03:05 +0000

White Bean Dip Recipe

15 oz can white beans, rinsed and drained
1 1/2 T lemon juice
1-2 T extra virgin olive oil
1 1/2 t crushed garlic
1/4 t dried oregano
1/8 t ground black pepper
2 T finely chopped black olives
2 T finely chopped parsley

Place first 6 ingredients in a food processor and process until smooth.
Add a few teaspoons of water if the mixture seems too thick.
Spread the bean mixture on a shallow dish. Combine the olives and parsley in a small bowl, toss well to mix, and sprinkle over the bean dip.

Spaghetti Squash Florentine

Rose — Fri, 27 Jan 2012 17:55:04 +0000

Spaghetti Squash Florentine

4 pounds spaghetti squash (halved lengthwise)
1 cup part skim or nonfat ricotta cheese
1 10 ounce pa frozen chopped spinach (thawed and drained)
2 eggs (or equivalent egg substitute), beaten
1 teaspoon Italian seasoning (crushed)
1/4 teaspoon salt
2 tablespoons grated Parmesan cheese
1/2 cup nonfat mozzarella cheese (shredded)
1 3/4 cups spaghetti sauce with less than 5g sugar per serving
1/2 cup part skim mozzarella cheese (shredded)

STOVETOP: In 6-quart Dutch oven over high heat, in boiling water, cook squash 20 minutes or until fork-tender.
Remove from water. Halve squash lengthwise; remove seeds.
MICROWAVE: Halve squash lengthwise. Scrape out seeds.
Place cut-side down on a microwave-safe dish and cook for about 20 minutes on HIGH or until fork-tender, turning over once and covering with wax paper.
Cool squash slightly and with a fork separate into strands. Set aside.
Meanwhile, in medium bowl, combine ricotta cheese, spinach, eggs, and seasonings; mix well.
Spread evenly in a 13×9-inch baking dish coated with cooking spray.
Spread the Parmesan and nonfat mozzarella cheeses over the spinach mixture.
In a large bowl, combine the squash and spaghetti sauce; toss to coat well.
Arrange squash mixture on spinach mixture; top with the part skim milk mozzarella cheese.
Cover with foil; bake at 375° F. for 30 minutes or until hot and bubbly.

Oven-Roasted Vegetables

Rose — Fri, 27 Jan 2012 17:48:31 +0000

Oven-Roasted Vegetables

1 med zucchini, cut into bite-size pieces
1 med summer squash, cut into bite-size pieces
1 med red bell pepper, cut into bite-size pieces
1 med yellow bell pepper, cut into bite-size pieces
1 lb fresh asparagus, cut into bite-size pieces
1 red onion, chopped
3 Tbsp extra virgin olive oil
1 tsp salt
½ tsp black pepper

Preheat the oven to 450°F.
Place the zucchini, squash, bell peppers, asparagus, and onion in a large roasting pan, and toss with the oil, salt, and black pepper.
Spread in a single layer.
Roast for 30 minutes, stirring occasionally, until the vegetables are lightly browned and tender.

Italian Seasoned Green Beans

Rose — Fri, 27 Jan 2012 17:35:22 +0000

Italian Seasoned Green Beans

1 pack frozen French cut green beans
Low fat / low sodium broth
Extra virgin olive oil
Oregano
Salt & pepper
Garlic powder

Cook green beans in broth just until done. Drain.
Add olive oil, oregano, salt, pepper & garlic powder to your desired tastes.

Turkey Cutlets

Rose — Fri, 27 Jan 2012 17:22:45 +0000

Turkey Cutlets

2 lbs. thinly sliced turkey cutlets
2 Tbsp. fresh rosemary
3 cloves garlic, thinly sliced
1/4 c fresh lemon juice
2 Tbsp. olive oil
1 Tbsp. black peppercorns
1 tsp. salt

In a large bowl, mix together rosemary, garlic, 2 Tbsp lemon juice, olive oil and black peppercorns.
Add turkey cutlets and let marinate in refrigerator at least 1 hour.
Preheat grill or non-stick frying pan. Spray frying pan with cooking spray.
Remove turkey from marinade and sprinkle with salt. (optional).
Cook cutlets on both sides for 3 to 4 minutes. Remove from heat and sprinkle with 2 Tbsp. lemon juice.

Stuffed Chicken Breasts

Rose — Fri, 27 Jan 2012 16:25:15 +0000

Stuffed Chicken Breasts

4 skinless, boneless chicken breast halves
Salt and pepper to taste
1 (15 ounce) container part-skim ricotta cheese
1 (10 ounce) package chopped frozen spinach, drained
1 clove garlic, minced
2 eggs, beaten
1 (8 ounce) package shredded low-fat mozzarella cheese, divided
1 (16 ounce) jar sugar-free spaghetti sauce

Preheat oven to 350 degrees F (175 degrees C).
Season chicken breasts with salt and pepper to taste.
Slit open on the side for stuffing; set aside.
In a medium bowl, combine the ricotta, spinach, garlic, eggs and 3/4 of the cheese.
Mix well and stuff each breast with 1/4 of the mixture; secure with toothpicks and place stuffed breasts in a lightly greased 9×13 inch baking dish.
Pour sauce over all and sprinkle with remaining cheese.
Bake at 350 degrees F (175 degrees C) for 45 to 60 minutes, or until chicken is cooked through and juices run clear.

Chicken Pitas with Sautéed Onions and Apples

Rose — Fri, 27 Jan 2012 16:15:21 +0000

Chicken Pitas with Sautéed Onions & Apples

1 tablespoon olive oil
1 pound, skinless, boneless chicken breast cut into bite size pieces
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1/2 teaspoon cinnamon
1/2 teaspoon freshly ground black pepper
1 tablespoon butter
2 cups thinly sliced onions
2 cups thinly sliced peeled Granny
Smith apple (about 2 apples)
2 garlic cloves, minced
2 large (6 1/2 to 8 inch) pitas split and cut in half (8 pieces)

Heat oil in a large nonstick skillet over medium-high heat.
Sprinkle the chicken evenly with the salt, nutmeg, cinnamon and pepper.
Add chicken to pan, sauté 7 minutes or until golden. Remove the chicken from pan, keep warm.
Melt butter in pan over medium heat.
Add onion, cook 4 minutes or until tender, stirring frequently.
Add apple; cook 6 minutes or until golden, stirring frequently.
Add garlic; cook 30 seconds, stirring constantly.
Return chicken to pan; cook 2 minutes or until thoroughly heated, stirring frequently.
Warm pitas in microwave for 10 seconds. Arrange 1/2 cup of chicken mixture evenly on pita and roll up.

Chicken Breasts with Savory Apple Stuffing

Rose — Fri, 27 Jan 2012 15:27:09 +0000

Chicken Breasts with Savory Apple Stuffing Recipe

4 skinless chicken breast halves with bone
1/4 t salt
1/4 t ground pepper
Butter flavored nonstick cooking spray
4 slices firm whole wheat, or multigrain bread
1/4 cup finely chopped onion
1/4 cup finely chopped celery (include the leaves)
1 cup chopped, peeled granny smith apple (1 medium -large)
1/2 t fine herbs; or 1/4 t each dried thyme and sage
1/4 cup plus 2 T chicken broth

Rinse the chicken with cool water, and pat it dry with paper towels.
Lightly sprinkle with salt and pepper and set aside.
Tear the bread into pieces, put into blender or food processor, and process into coarse crumbs. Set aside.
Coat a large non-stick skillet with cooking spray. Add the onion, celery, apple, herbs, and 2 T of the broth, and place the skillet over medium heat.
Cover the skillet and cook, stirring occasionally, for about 2 minutes or until the vegetables and apples start to soften.
Remove the skillet from the heat, and toss in the breadcrumbs.
Tossing gently, slowly add enough of the remaining broth to make a moist but not wet stuffing that holds together. Set the stuffing aside.
Coat a 9 by 13 in pan with non stick spray, and lay the chicken in the pan with the bone side up.
Mound a quarter of the stuffing into the depression of the breastbone of each piece of chicken.
Spray the tops of the stuffing with cooking spray.
Cover the pan with aluminum foil, and bake at 350 degrees F for 40 minutes..
Remove the foil and bake for another 20 minutes or until the chicken is tender, the juices run clear and the stuffing is lightly browned. Serve hot.

Nuclear Cheesecake

Rose — Thu, 26 Jan 2012 20:41:31 +0000

Nuclear Cheesecake

2 eight ounce packages of low fat cream
Cheese softened
16 packets of splenda
1/4 tsp almond extract
3 eggs
Topping: 1 cup no/low fat sour cream
3 packets of splenda
1 tsp of Vanilla

Beat cream cheese, splenda and almond extract till fluffy.
Add eggs one at a time, blending well. Beat at low speed till blended.
Pour into a nine inch deep dish pie plate.
Nuke in the microwave on cycle 6 ( medium high) for 15 -25 minutes turning approx every 5 minutes. Cheese mixture will be a bit soft in the centre but will set in the fridge.
Mix topping ingredients together and spread evenly on top.
Refrigerate several hours.

Key Lime Pie

Rose — Thu, 26 Jan 2012 20:37:52 +0000

Key Lime Pie

For Crust: 3 whole egg whites
1/8 teaspoon Cream of Tartar
2/3 Cup Splenda
For Filling: 1 package Gelatin Unflavored
1/4 Cup Water
1/2 Cup Splenda
1/4 teaspoon salt
1/2 Cup Key Lime juice (fresh or bottled)
4 egg yolks
1 teaspoon lime peel grated
1 container Cool whip Fat free

For Crust: Preheat oven to 300 F. Spray a 9-inch pie plate with cooking spray and set aside.
In a medium mixing bowl, using an electric mixer set on high speed, beat egg whites and cream of tartar until foamy.
Gradually beat in 2/3 cup of sugar substitute until stiff peaks form.
Spread 1-1/3 cups of meringue in bottom and halfway up sides of prepared pan.
Using pastry bag, pipe remaining meringue in a decorative border around edges.
Bake until lightly browned, about 40 minutes. Cool on a wire rack.
For filling: Dissolve the gelatin in water; set aside.
Measure a 1/2 cup sugar substitute and salt into a saucepan over medium heat.
Gradually stir in the lime juice. Stir in the beaten egg yolks and cook until thick.
Remove from heat and stir in the gelatin mixture. Cool to room temperature.
Add grated lime peel. Fold the container of FF Cool Whip into the lime/gelatin mixture.
Mound into cooled meringue crust.
May be topped with additional FF Cool Whip and slivered toasted almonds.

Crème Brullee

Rose — Thu, 26 Jan 2012 20:33:49 +0000

Crème Brullee

5 egg yolks + 1 whole egg
1 quart fat free evaporated skim milk
1 cup sugar substitute
2 vanilla beans or substitute 2 tablespoon
vanilla extract

In a bowl combine eggs, sugar.
Pour fat free evaporated skim milk in a saucepan and simmer.
Add fat free evaporated skim milk to egg mixture and stir.
Split vanilla beans down the middle, scrape inside of the bean, and add to mixture.
Pour into 8 shallow ramekins. Place ramekins in 2 inch pan and add water 3/4 way up.
Cover with foil and bake for approximately 45-60 min. at 350 or until custard is firm.
Cool brullees at 4 hours or overnight.

Cinnamon Ricotta Crème

Rose — Thu, 26 Jan 2012 20:29:51 +0000

Cinnamon Ricotta Crème

1 cup ricotta cheese
1 tsp vanilla extract
1 tsp cinnamon
2 pkts Splenda

Blend in the blender until smooth. Chill.

Chocolate Popsicles

Rose — Tue, 24 Jan 2012 21:31:22 +0000

Chocolate Popsicles

1.25 cup 1% milk
1 Tbsp cocoa powder
3 packets Splenda

Mix until smooth, pour into popsicle molds.

Berry Vanilla Parfait

Rose — Tue, 24 Jan 2012 21:27:37 +0000

Berry Vanilla Parfait

3 large strawberries
1/4 cup blueberries (frozen, but defrosted works great)
3/4 cup low fat sugar free vanilla pudding
1/4 cup uncle Sam cereal
1 tbsp fat free cool whip

Layer strawberries cut up on the bottom of a tall glass. (may need some sugar substitute if strawberries aren’t sweet enough).
Add 1/3 of the vanilla pudding on top.
Add uncle Sam cereal.
Add 1/3 of the vanilla pudding on top of cereal.
Add blueberries.
Add remaining pudding.
Top with cool whip.

Chilled Minted Cucumber Honeydew Soup

Rose — Tue, 24 Jan 2012 21:21:11 +0000

Chilled Minted Cucumber Honeydew Soup

1 English cucumber
2 cups honeydew pieces (from about 1/4 medium melon)
8 oz plain non-fat yogurt
1/4 cup mint leaves
2 T fresh lime juice
Garnish: 4 fresh mint leaves

Cut cucumber into 1-inch pieces. In a bowl, combine cucumber, honeydew, yogurt, mint leaves and juice.
In a food processor or blender, puree mixture in batches for 30 seconds, and transfer to a large bowl.
Season soup with salt and pepper. Chill soup, covered, at least 2 hours and up to 6 hours.
Garnish each bowl with mint.

Curried Lentil Soup

Rose — Tue, 24 Jan 2012 21:12:39 +0000

Curried Lentil Soup

2/3 cup onions, chopped
2 teaspoons fresh ginger root, minced
2/3 cup tomatoes, canned or fresh, diced
1 bunch spinach
1 lemon, juiced
2 tablespoons olive oil
2-3 cloves garlic, large, minced
3 teaspoons curry powder
1 teaspoon cumin
1 cup lentils, uncooked, rinsed and sorted
5 cups chicken broth
Franks red hot sauce; to taste (or any hot sauce)
1/2 pound chicken breast, optional

Sauté onions, garlic and ginger in olive oil.
Season with salt and pepper.
Add lentils and spices and stir well.
Add chicken broth, lemon juice, and tomatoes.
Stir loosely covered for about 30-40 min. or until lentils are tender.
Add spinach during last 5 minutes.

Oven-Roasted Shrimp with Salsa

Rose — Tue, 24 Jan 2012 21:06:48 +0000

Oven-Roasted Shrimp with Salsa

1/2 pound roma tomatoes, diced
1 onion, peeled and diced
2 limes, juiced
1 jalapeno chili, seeded and minced
1/2 teaspoon ground cumin
1-1/2 pounds of large shrimp, peeled and deveined
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper

Preheat oven to 450 F.
In a 13 x 9 x 2-inch baking dish, combine tomatoes, onion, lime juice, jalapeno and cumin; mix well.
Toss shrimp with oil, salt, and pepper. Evenly spread out shrimp atop tomato mixture.
Place in oven and cook until shrimp are pink and salsa is hot, about 8 minutes.
Turn halfway through to ensure even cooking. Serve warm.

Grilled Salmon with Rosemary

Rose — Tue, 24 Jan 2012 21:01:38 +0000

Grilled Salmon with Rosemary

1 pound salmon
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lemon juice
1/4 teaspoon salt
Pinch freshly ground black pepper
2 cloves garlic, minced
2 teaspoons fresh rosemary leaves, chopped, or 1 teaspoon dried, crushed
Fresh rosemary sprigs (optional)
Capers (optional)

Cut the fish into 4 equal-size portions.
Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray.
Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2″ of thickness). If the fish is more than 1″ thick, gently turn it halfway through grilling.
To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it.
Broil 4″ from the heat for 4-6 minutes per 1/2″ of thickness. If the fish is more than 1″ thick, gently turn it halfway through broiling.
To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.

Cioppino

Rose — Tue, 24 Jan 2012 20:56:16 +0000

Cioppino

1 teaspoon olive oil
1 large Vidalia onion, chopped
1 cup sliced celery, with celery tops
1 clove garlic, minced
4 cups water
1 fish flavor bouillon cube
1 tablespoon salt free Italian herb seasoning
1/4 pound any boneless mild flavored fish fillets, cod, white fish, talapia, etc.
1/4 pound small shrimp, peeled and deveined
1/4 pound bay scallops
1 large tomato, chopped
1/4 cup crabmeat or lobster meat (or combination of)
1 can (10 ounces) baby clams, drained and rinsed
2 tablespoons fresh lemon juice

Heat olive oil in large saucepan over medium heat until hot.
Add onion, celery and garlic. Cook and stir 5 minutes or until onion is tender.
Add water, bouillon cube and Italian seasoning. Cover and bring to a boil over high heat.
Cut fillets into 1/2 inch pieces. Add fish, shrimp, scallops and tomato to saucepan.
Reduce heat to medium low; simmer 10 to 15 minutes or until seafood is opaque.
Add crabmeat, lobster, clams and lemon juice. Heat through.

Cherry Snapper Ceviche

Rose — Tue, 24 Jan 2012 20:49:05 +0000

Cherry Snapper Ceviche

4 Cherry snapper (Tilapia) fillets, medium dice
3 fresh limes, juice of
1/2 teaspoon red chili garlic paste
2 ripe Roma tomatoes, medium dice
1/2 yellow Spanish onion, medium dice
2 1/2 tablespoons fresh cilantro finely
chopped
Kosher salt
Black pepper

Soak the diced fish in 3/4 of the lime juice for 3 hours. Drain off the liquid and discard.
Mix the fish with the red chili garlic paste, tomatoes, onion, cilantro, and the remaining lime juice.
Season with salt and pepper to taste.

Meat Crust Pizza

Rose — Tue, 24 Jan 2012 20:43:13 +0000

Meat Crust Pizza

2 pound of extra lean ground beef
2 cups of Lf mozzarella cheese (mixing)
1-2 cups of Lf shredded mozzarella (topping)
1 cup pizza sauce (e.g. Ragu pizza sauce, no sugar in it)
Canadian bacon or low fat pepperoni slices
Onions, peppers (optional)

Brown extra lean ground beef.
Preheat oven to 350 F. Put beef in a large bowl & mix well with 2 cups of Lf mozzarella cheese.
Spread mixture out like a pizza crust on a cookie sheet or a baking stone.
Put pizza sauce on the mixture. Top with 1-2 cups of Lf shredded mozzarella.
Top with Canadian bacon and or low fat pepperoni slices, onions and peppers.
Cook 15 minutes or until top cheese starts to brown. Put foil on rack below to catch any drippings.

Dijon Pork Chops

Rose — Tue, 24 Jan 2012 20:38:24 +0000

Dijon Pork Chops

1 cup whole-wheat or stone-ground breadcrumbs
1 Tablespoon melted Smart Spread
2 Tablespoons Dijon Mustard (divided)
2 Tablespoons freshly grated parmesan cheese
1 Tablespoon chopped parsley (optional)
6 boneless pork loin chops
Salt and pepper to taste

Preheat the oven to 350 Degrees.
In a small bowl, mix the bread crumbs, butter, and 1 T of the mustard, parmesan cheese, and parsley.
Season the pork chops with salt and pepper. Spread the remaining Dijon mustard on one side of each chop and place the chops (plain side down) on a baking sheet.
Divide the breadcrumb mixture among the chops and pat them into the mustard.
Bake the chops until they are fully cooked and the breadcrumbs are nicely browned, about 20 – 25 minutes.

Lemon Peel Ricotta Crème

Rose — Tue, 24 Jan 2012 20:31:48 +0000

Lemon Peel Ricotta Crème

½ cup part-skim ricotta cheese
¼ teaspoon grated lemon peel
¼ teaspoon vanilla extract
1 package sugar substitute

Mix the ricotta cheese, lemon peel, vanilla extract, and sugar substitute.
Serve chilled.

Lemon Couscous Chicken

Rose — Tue, 24 Jan 2012 20:28:06 +0000

Lemon Couscous Chicken

1 ¼ cups water
1 tablespoon extra virgin olive oil
2 cups broccoli florets
1 package Near East Roasted Garlic & Olive Oil Couscous mix
1 ½ chopped cooked chicken
3 tablespoons fresh lemon juice
¼ teaspoon lemon peel

In a large skillet, bring water, oil, broccoli, and spice from couscous mix to a boil.
Stir in couscous, cooked chicken, lemon juice, and lemon peel.
Simmer until heated through and then remove from heat.
Cover and let stand for 5 minutes. Using a fork, fluff lightly, then chill and serve cold.

Roast Beef Wrap

Rose — Tue, 24 Jan 2012 20:24:31 +0000

Roast Beef Wrap

1 ¼ cups reduced-fat cream cheese
4 flour tortillas (9” or 10”)
½ red onion, sliced
4 spinach leaves
8 ounces roast beef, sliced

Spread a small amount of cream cheese over the tortilla.
Layer the spinach, onion, and roast beef, roll up, and fold.

Turkey Bolognese With Baby Belle Cheese

Rose — Sun, 22 Jan 2012 19:09:08 +0000

Turkey Bolognese With Baby Belle Cheese

500g turkey mince
1 clove garlic – chopped
1/2 onion – chopped
2 mushrooms – chopped
1/4 zucchini – chopped
1 can diced tomatoes
1 lite baby belle cheese

Saute the chopped onion and garlic for a couple of minutes.
Add the mushroom and zucchini. After about 1 more minute add the turkey mince.
Cook until the turkey mince is cooked through. Add the can of diced tomatoes.
Heat through and then serve in a bowl topped with grated baby belle cheese.

Chicken Patties With Mushroom Sauce

Rose — Sun, 22 Jan 2012 19:05:09 +0000

Chicken Patties With Mushroom Sauce

Patties as above
Can of mushrooms in butter sauce
A handful of crab meat or seafood cocktail mix

Fry patties as above but without the baby bel cheese. It is your choice whether to add spices or not also.
At the same time fry up the handful of seafood cocktail mix or crab meat.
Heat up the can of mushrooms in butter sauce.
Place chicken patties on a plate and surround with the seafood cocktail mix.
Pour over the mushroom sauce.

Chicken Patties with Baby Bel Cheese

Rose — Sun, 22 Jan 2012 19:01:31 +0000

Chicken Patties with Baby Bel Cheese

chicken mince (around 500g)
2 egg whites
1 chicken stock cube
3 tablespoon oat bran
baby spinach leaves

Put the mince in a bowl and stir in the crushed stock cube and oat bran.
Add egg whites and mix together until well combined and all the egg is absorbed.
Make into patties and fry until brown. While frying sprinkle spices over patties.
Grate some baby bel cheese and sprinkle over patties.
Turn patties over and continue to cook until cooked through.
Serve on a plate of baby spinach leaves.

Chicken and Vegetable Soup

Rose — Sun, 22 Jan 2012 18:57:58 +0000

Chicken and Vegetable Soup

Onion
Clove of garlic
Celery
Leek
Carrot
Butternut pumpkin
Zucchini
Chicken stock
Chicken pieces or thigh fillets
Salt and pepper

Chop the onion and garlic clove and saute in large saucepan until transparent.
Add water to the saucepan. Chop and add all the vegetables.
Add more water until vegetables are covered.
Add chicken stock. Add chicken into the soup and once again make sure there is enough water to cover the vegetables and chicken.
Let the soup simmer for around 2 hours. Then turn the heat off and let it sit for the rest of the day until dinner time, this just gives the flavour’s time to develop and it tastes much better than just cooking it and eating it straight away.
About one hour before dinner, remove the chicken from the soup and separate the chicken from the bones and put the meat back into the saucepan.
Add salt and pepper to taste and let the soup simmer for a while before serving.

Baked Whiting with Capsicum

Rose — Sun, 22 Jan 2012 18:50:51 +0000

Baked Whiting with Capsicum

Whiting fillets
Can diced capsicum
Baby spinach leaves
Low fat cottage cheese

Preheat oven to 180 degrees Celsius or 375 Fahrenheit.
Place whiting fillet onto a piece of aluminum foil and spread a spoonful of the diced capsicum over the fish.
Wrap the aluminum foil around the fish, but not too tightly.
Place in the oven and bake for around 25 minutes.
Place the fish onto a bed of baby spinach leaves and serve with a spoonful of cottage cheese.

Stuffed Mushrooms With Baby Belle

Rose — Sun, 22 Jan 2012 18:45:19 +0000

Stuffed Mushrooms With Baby Belle

3 or 4 reasonable size mushrooms
1/2 onion, finely chopped
1 clove garlic, chopped
1 tbsp chopped red capsicum (pepper)
a couple of slices of ham chopped
a couple of cherry tomatoes sliced
a few baby spinach leaves chopped
1 tbsp Philadelphia light cream cheese
1 light baby belle cheese
a couple extra cherry tomatoes sliced

Spray non stick frying pan with a light oil, then saute the chopped onion, garlic and capsicum.
Add the ham and cherry tomatoes and fry for another minute.
Add the baby spinach leaves and fry for another 20 to 30 seconds until the leaves have wilted.
Pour this mixture into a small bowl and mix the Philadelphia cream cheese through it.
Talk the stalks out of the mushrooms so you are left with a hollow to fill.
Fill each mushroom with the above mixture and then sprinkle a little bit of grated light baby belle cheese.
Put the mushrooms under the grill for a minute or two until the cheese has melted and is golden brown.
Serve with the extra sliced cherry tomatoes

Crab Meat Omelette

Rose — Sun, 22 Jan 2012 18:39:27 +0000

Crab Meat Omelette

1 full egg
1 egg white (or more if you prefer a bigger omelet)
a handful of crab meat
Mushrooms
Chives
Salt and pepper

Whisk the eggs until well combined and then some salt, pepper and chives.
Lightly spray a fry pan and then pour the mixture into the pan.
Sprinkle the crab meat over the omelet mixture.
Cook until browned underneath and almost cooked through, then lift half of the omelet and fold it in half.
Continue to cook the omelet until cooked through.

Peppercorn Steak

Rose — Sun, 22 Jan 2012 18:23:59 +0000

Peppercorn Steak

2lbs ground/minced beef
1 large onion coarsely grated
1 clove garlic finely chopped
2 eggs
Sea salt and freshly ground black pepper

Place the beef in a bowl together with the coarsely grated onion and finely chopped garlic, add the salt and pepper.
Mix until all the ingredients are evenly distributed.
Beat the eggs in another bowl and then add them to the other ingredients and stir the eggs into the mixture thoroughly.
Make your burgers by taking a handful of the mixture, roll it into a ball in the palm of your hand, and squash it flat to make a burger about 2cm thick.
Grill the burgers or fry in a non stick frying pan making sure that they are cooked all the way through and serve with plain yoghurt.

Peppered Sauteed Veal

Rose — Sun, 22 Jan 2012 18:11:39 +0000

Peppered Sauteed Veal

1KG veal topside, diced
4 drops of oil
3 tablespoons of mixed peppers (red, black paprika)
Sale
3 tomatoes
2 carrots, cut into strips
Courgette, cut into strips
225g virtually fat-free fromage frais

Take the diced veal and season it. Once seasoned then brown the pieces in a frying pan (a touch of oil wiped clean with kitchen roll) over a medium heat.
Continue cooking for 12 minutes, stirring regularly.
Once brown add the onion and pepper mix, then the salt and stir.
Turn the heat down really low and continue to cook for a further 30 minutes.
Slice the tomatoes and remove the seeds as well as the juice.
Steam the tomatoes, courgette and carrots for 14 minutes. Before you serve, add the fromage frais.
Remove the veal and place on a serving plate and add the vegetables to decorate.

Preparation time: 35 minute(s)

Cooking time: 1 hour(s)

Dukan Bread

Rose — Sun, 22 Jan 2012 18:03:07 +0000

Dukan Bread

2 eggs
40g of virtually fat-free quark
2 tablespoons of yeast
2 normal teaspoons of cornflour
Dried herbs and spices that you like

Warm the oven to Gas 6 / 200C.
Mix together all the ingredients and then place them into a rectangler tin.
The tin should measure around 30x40cm. It must be at least 10mm deep, if not use a smaller tin.
Bake it in the oven for at least 10 minutes.
Once the bread is ready, immediately take it out of the oven and turn it onto a plate or wire rack to coal.

Cafe Mocha

Rose — Sun, 22 Jan 2012 17:52:13 +0000

Cafe Mocha

1/3 cup heavy cream
2/3 cup water
1/2 teaspoon vanilla extract — optional
2 teaspoons unsweetened cocoa powder
1 cup decaffeinated coffee
2 splenda packets

Brew 1 cup of decaf coffee. While it is brewing, heat water and cocoa in a pan.
Whisk until smooth and until it just starts to bubble.
Pour coffee in an extra large mug. Pour hot cocoa on top.
Add Splenda and vanilla and stir well.

Gin Rickey

Rose — Sun, 22 Jan 2012 17:49:42 +0000

Gin Rickey

1 1/2 ounces gin
1 tablespoon fresh lime juice — (juice of 1/2 lime)
6 ounces club soda — (or to fill)

Fill a highball glass with ice. Add gin and lime juice.
Fill with club soda and stir. Garnish with a wedge of lime.

Easy Pina Colada Dessert

Rose — Sun, 22 Jan 2012 17:43:39 +0000

Easy Pina Colada Dessert

2 pineapple sugar free popsicles
1/4 cup cream
1/2 teaspoon coconut extract
rum — or rum extract to taste

Remove popsicles from the stick, break into pieces and place in glass.
Pour cream and extracts/rum over popsicle and stir until mixture is completely combined.

Vanilla Cream Coke

Rose — Sun, 22 Jan 2012 17:36:29 +0000

Vanilla Cream Coke

1 can diet coke
1-2 tsp. sugar free
Vanilla syrup
1-2 tsp. whipping cream

Pour in glass over ice.
Mix well.

Low-Carb Chai Tea

Rose — Sun, 22 Jan 2012 17:27:53 +0000

Low-Carb Chai Tea

5 cups water
1/2 cup heavy cream (unsweetened)
1 scoop Atkins vanilla shake mix
4 decaffinated tea bags
2 tsp. cinnamon
1/2 tsp. ginger
1/2 tsp. allspice
3/4 tsp. nutmeg

Mix shake mix with 1 cup of water and set aside.
In a saucepan/pot, mix all other ingredients, and bring to a boil.
Once mixture has come to a FULL boil turn the heat off and briskly mix in the shake mix/water.
Cover with a lid and let steep for 5 mins. Make sure that you strain this before drinking, the spices don’t melt.
You can adjust the spices to taste. Include other spices, such as anise, cardemom, and lemon or orange zest.

Lemonade Iced Tea

Rose — Sun, 22 Jan 2012 17:23:46 +0000

Lemonade Iced Tea

10 regular or decaf tea bags
1 gallon of water
1 packet of unsweetened lemonade Kool-Aid (or flavor of your choice)
sweetener of choice to taste

Brew up a gallon of tea.
Add the Kool-Aid & sweetener. Serve iced.

Morning Java Coffee Drink

Rose — Sun, 22 Jan 2012 17:14:05 +0000

Morning Java Coffee Drink

Once cup of coffee
2 tbls Davinci or Torani syrup of choice
2 tbls half and half or cream
splenda (optional)Blender

Blend cup of coffee with syrup, cream and splenda if you like it a bit sweeter.
Blend quick (10 sec) Pour in coffee mug.

Walnut-Cheese Crackers

Rose — Sun, 22 Jan 2012 17:09:26 +0000

Walnut-Cheese Crackers

6 ounces walnuts — approx
1 3/4 cup, chopped
1 cup grated cheddar cheese
1/2 cup parmesan cheese
2 eggs
salt/pepper to taste

Beat the eggs in a large mixing bowl. Add all other ingredients, stirring until well coated.
Spread evenly on a baking stone or cookie pan. You could spread it thicker if you wanted more of a bread type texture.
Bake for 10-12 minutes at 375 until very bubbly.
Let cool, then cut. Makes about 18 2X4 crackers, at 1.5 carbs each.
Keep refrigerated. Pop one or two in the toaster oven to “crisp up”, then enjoy with your favorite topping.

Turkey Puff’s

Rose — Sun, 22 Jan 2012 17:02:28 +0000

Turkey Puff’s

1/2 lb turkey, cooked and shredded
4-6 oz cream cheese
1/4 cup cheddar cheese shredded
Salt and pepper to taste

Cook and shred turkey.
Melt cream cheese for about 45 seconds in mic.
MIx all together and roll into about 4 inches balls.

Toasted Spiced Walnuts

Rose — Sun, 22 Jan 2012 16:55:06 +0000

Toasted Spiced Walnuts

2 cups walnuts
1 tablespoon Splenda
1 teaspoon sea salt
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 tablespoon walnut oil

Plunge walnuts into a pot of boiling water, turn off pot and let stand 2 minutes.
Drain, spread walnuts on a baking sheet and toast in a 400*F oven for 10 minutes.
Measure seasonings in a small bowl and stir to combine.
Heat oil in a skillet. Add toasted nuts and toss 1 minute.
Add seasoning and toss until nuts are coated. cool on a paper towel.

Thai Chicken Broth

Rose — Mon, 16 Jan 2012 10:44:16 +0000

Thai Chicken Broth

2/3 Chick Carcasses
1.5 Onions cut into quaters (6 bits)
1 bunch coridander, trimed
3 fresh lemongrass stalks – crushed
3 kaffir lime leaves, chopped (or lime zest)
1 tablespoon of chopped galangel (ginger)
Salt and black pepper
Fresh coriander

Place the chicken carcasses into a big pan and fill with cold water.
Bring to the boil and skim, you can a little salt to get it boiling.
Turn down the heat, and add the rest of the ingredients to the pan and leave to simmer for at least 2-3 hours, taking care not to overheat because this will create a cloudy broth.
Strain the broth before serving.

Smoked Salmon with Scrambled Eggs

Rose — Mon, 16 Jan 2012 10:40:48 +0000

Smoked Salmon with Scrambled Eggs

10 Eggs
Salt and pepper pepper
150g smoked salmon, cut into thin pieces
100ML skimmed milk
2 tablespoons of virtually fat-free fromage frais
5 chives chopped

Beat the eggs together in a bowl and season sparingly with the salt and black pepper. Also a touch of garlic powder is excellent.
Warm the saucepan with a little skimmed milk.
Pour in the beaten eggs and cook over a gentle heat, taking care to constantly stir so the eggs do not stick.
Remove from the heat and stir in the salmon and fromage frais.
Serve immediately, decorated with a few chives, and parsely if you desire.

Cod with Shallots and Mustard

Rose — Mon, 16 Jan 2012 10:36:33 +0000

Cod with Shallots and Mustard

5 Shallots, finley chopped
60g virtually fat-free fromage frais
1.5 tablespoon mustard
4 tablespoons lemon juice
Salt and black pepper
500g cod fillet

Preheat over to 180/350F/Gas 4.
Place the shallots in a saucepan with a dash of water and reduce until it turns clear.
Mix together the fromage frais with the mustard and lemon juice and season.
Place the cod on top and pour the fromage frais over the fish.
Gently bake in the oven for 20minutes.

Sobbing Tiger Steak

Rose — Mon, 16 Jan 2012 10:32:41 +0000

Sobbing Tiger Steak

2 garlic clove (chopped)
Large handful coriander (chopped)
2 teaspoons Thai fish sauce
2 teaspoons light soy sauce
400g sirloin steak
pinch black pepper

Slice the steak into 1cm (1/2 inch) cubes and place in a mixing bowl.
Mix the steak, fish sauce, soy sauce and chopped coriander, season with a bit of black pepper and leave to marinate for 30 minutes.
Once the steak has marinated for at least 30 minutes, spray a large wok with oil spray once, or wipe a small amount of oil into the wok with some tissue.
Heat the wok to a medium heat, add the garlic, and brown. Turn the temperature to a high heat then add the sliced steak pieces and stir fry for approximately 4-5 minutes.
Serve the steak with some of the sauce and garnish with some fresh coriander.

Chicken Breast Wrapped in Turkey Bacon

Rose — Mon, 16 Jan 2012 10:20:55 +0000

Chicken Breast Wrapped in Turkey Bacon

2 chicken breast fillets (skin removed)
4 heaped tablespoons Quark
Handful of chopped chives
4 turkey back rashers
Freshly ground black pepper

Preheat your oven to Gas Mark 6 (approx 200 degrees).
Take the 2 chicken breast fillets and slice halfway through the chicken to create pockets for filling.
Season the chicken breast fillets with freshly ground black pepper and set aside.
In a small ramekin or bowl, mix together the Quark and the chopped chives. Spoon half of the mixture into one of the chicken breast fillets, and the other half into the other chicken breast fillet.
Wrap each chicken breast fillet with 2 rashers of turkey bacon, this will keep the chicken succulent and add an extra layer of flavour.
Place the stuffed chicken breasts onto a baking tray into the preheated oven for approximately 25 – 30 minutes, or until the chicken is cooked the whole way through and juices run clear.
Serve.

Bacon and Egg Sandwich Dukan Style

Rose — Mon, 16 Jan 2012 09:24:21 +0000

Bacon and Egg Sandwich Dukan Style

2 oat bran galettes
1 pack of turkey rashers
4 eggs
4 tablespoons of skimmed milk
A pinch of dried dill
Salt and pepper

Prepare two pancakes using the oat bran galette basic recipe, set aside on a plate and cover with foil to keep them warm.
Now prepare the scrambled eggs mix: break 4 eggs into a bowl, add the skimmed milk and beat the mixture until the eggs and milk have blended together.
Then season with salt and pepper and add a pinch of dried dill. If dill is not your cup of tea, you can swap it with any other herb of your liking such as chives or tarragon.
Spray a non stick pan with vegetable oil spray and heat it up.
Then add the egg mixture, let it set slightly and use a spatula to scrape the eggs from the sides of the pan and fold them over into the middle of the pan.
Continue folding the mixture over until the eggs are cooked but still moist.
Spray a second non stick pan with vegetable oil spray, heat it up and gently fry the turkey rashers.
Once the turkey is cooked, place the rashers over the pancakes, top up with the scrambled eggs and fold the oat bran galettes to form two sandwiches. Serve hot.

No Cream Asparagus Soup

Rose — Mon, 16 Jan 2012 09:15:44 +0000

No Cream Asparagus Soup

A few drops of extra-virgin olive oil
Half a large onion, finely chopped
400g of asparagus, roughly chopped
500ml of chicken or vegetable stock
A pinch of nutmeg
Salt and pepper

Heat a few drops of extra-vergin olive oil in a non-stick pan and gently fry the onions until they become translucent.
Add the asparagus and cook for a few minutes so that the asparagus has time so soak up the lovely flavours from the oil and onion.
Pour the chicken stock into the pan so that the asparagus are fully covered, bring to the boil and cook until the asparagus are cooked through.
Take the pan off the heat and season with salt, pepper.
Add a pinch of nutmeg and blend until smooth.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Courgette and Basil Soup

Rose — Mon, 16 Jan 2012 09:11:29 +0000

Courgette and Basil Soup

A few drops of extra-virgin olive oil
Half a large onion, finely chopped
3 medium size courgettes, roughly chopped
500ml of chicken or vegetable stock
10 leaves of basil, roughly chopped
Salt and pepper

Slightly grease the bottom of a pan with a few drops of good quality extra-vergin olive oil.
Heat up the pan, add the onions and cook them for a few minutes until translucent.
Add the courgettes and let them cook on low heat for a few minutes so that they can soak up the flavours.
Cover the courgettes with the stock, turn up the heat and cook for approximately 20 minutes until soft.
Once the courgettes have softened up, take the pan off the heat and blend until smooth.
Add the basil leaves and season with salt and pepper.

Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

Chicken, Mushroom and Pepper Casserole

Rose — Mon, 16 Jan 2012 09:06:18 +0000

Chicken, Mushroom and Pepper Casserole

A few drops of extra-virgin olive oil
Half a large onion, finely chopped
2 large chicken breasts, cubed
6 chestnut mushrooms, cut into thick slices
1 yellow pepper, sliced
1 red pepper, sliced
2 teaspoons of corn flour
a sprig of rosemary
300ml of chicken or vegetable stock
Salt and pepper

Pre-heat the oven at 180 degrees.
Put the chicken in a bowl and add the corn flour so that the cubes are lightly coated.
Heat up the oil and gently fry the chopped onions until translucent.
Add the chicken and cook on low heat until it starts browning.
Add the peppers, mushrooms and thyme and cook for a further 5 minutes.
Add the stock, bring to the boil and transfer the food to a casserole dish.
Cover and cook in the oven for 45 minutes until the chicken is tender.

Preparation time: 20 minute(s)

Cooking time: 45 minute(s)

Spanish Style Seafood Lunch

Rose — Mon, 16 Jan 2012 08:48:07 +0000

Spanish Style Seafood Lunch

1 packet of chilled pre-cooked seafood mix (mussels, prawns, squid)
A few drops of extra-virgin olive oil
1 clove of garlic, finely chopped or crushed
1 teaspoon of tomato puree
Half a red chilli, chopped into small pieces
Chopped chives
Salt and pepper

Heat the oil in the pan and brown the garlic.
Throw in the seafood and once the water begins to evaporate add the chilli and season with salt and pepper.
Cook for 5 minutes and add the tomato puree.
Cook for a further 5 minutes and add the chives just before serving.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

String Cheese Melt

Rose — Sun, 15 Jan 2012 23:34:52 +0000

String Cheese Melt

String cheese

Peel back plastic wrap but keep cheese in wrapper.
Zap string cheese in microwave for 15-20 seconds. Warm Pizza Cheese! Orange cheddar cheese is not packed the same way as string cheese too!

Smokey Bacon Cheddar Cheese Balls

Rose — Sun, 15 Jan 2012 23:24:52 +0000

Smokey Bacon Cheddar Cheese Balls

16 ounces cream cheese
2 cups shredded cheddar cheese — sharp or extra sharp
1/2 cup crumbled blue cheese
1/2 teaspoon liquid smoke flavoring
1/2 cup sliced green onions — thinly sliced green only
8 slices bacon — crisply cooked, patted dry and crumbled
1 tablespoon bacon fat
1/2 cup sunkist Bacon Cheddar Almond Accents

Bring cream cheese and blue cheese to room temperature.
In a food processor combine cheeses and bacon fat well. If it seems too stiff* ,add 2-3T cream to thin it out some.
Add the remaining ingredient (except almonds)and pulse to blend. Try not to break the bacon and onions up too much.
Form cheese mixture into either 60 marble sized balls or 2-3 cheese logs or balls and refrigerate until solid again(about 30 minutes).
For mini-balls, pulse almonds in a food processor until almost ground then place 1T of the mixture in a baggie and shake 5-6 of the mini balls at a time to coat.
If making larger cheese balls or logs, crush almonds slightly to break up a bit then roll chilled cheese balls or logs to coat lightly.

Strawberry Yogurt

Rose — Sun, 15 Jan 2012 23:19:17 +0000

Strawberry Yogurt

1 cup cottage cheese
2 tbs. heavy cream
3 tbs. splenda (vary amount to taste)
3 strawberries (fresh or frozen)

Combine all ingredients in blender and blend until smooth.

Spinach Cups

Rose — Sun, 15 Jan 2012 23:15:07 +0000

Spinach Cups

2 egg whites — slightly beaten
2 ounces chopped pimientos
2 whole green onions — thinly sliced
1 teaspoon salt-free vegetable seasoning
1 tablespoon grated parmesan cheese
10 1/2 ounces spinach, frozen — defrosted and squeezed dry, chopped
1 tablespoon grated parmesan cheese

Spray 1 3/4″ muffin tins with butter-flavored nonstick cooking spray.
Combine egg whites, pimientos, green onions, vegetable seasoning, pepper and 1 Tbs Parmesan cheese. Mix thoroughly with fork.
Add chopped spinach and blend.
Fill muffin tins 2/3 full with mixture. Sprinkle with 1 Tbs Parmesan cheese.
Bake in preheated 375f oven for 10-12 minutes.

Pico De Gallo

Rose — Sun, 15 Jan 2012 23:01:05 +0000

Pico De Gallo

3 serrano peppers
3 roma tomatoes
3 green onions
1 tsp minced garlic

Remove seed from peppers, chop all ingredients into very small pieces, mix together.
Can add a dash of salt if you like. Letting this sit for a day or two in the frig enhances the flavor.

Pepperoni Chips

Rose — Sun, 15 Jan 2012 22:56:49 +0000

Pepperoni Chips

Pepperoni

Place pepperoni slices on a paper towel on a plate, and nuke for about a minute- to a minute and a half, usually it will stop sizzling sound when it is done.
Let them sit a minute or two until they dry and get crispy. Great alone, or with cream cheese, dipping, etc.

Parmesan Chips

Rose — Sun, 15 Jan 2012 22:52:29 +0000

Parmesan Chips

1 cup Parmesan cheese

Put 1-1/2 tablespoon mounds onto a dry frying pan on stove at medium heat (place a pretty good way apart)
Spread out mounds to be thin and flat- may need to change to high heat -just see how it goes.
Let cheese brown around the edges (after about 2-3 minutes)
Slip fork underneath and flip- brown other side the same-should be crispy like a chip.
Pat dry with paper towel.

Lacy Cheese Rounds

Rose — Sun, 15 Jan 2012 22:46:05 +0000

Lacy Cheese Rounds

1 package (8-ounce chunk) Monterey Jack or Colby or Cheddar Cheesenone

Preheat oven to 375*.
Cut cheese chunk (5 1/2 x 2 inches) into 1/4-inch slices; cut each slice in half to make squares.
Place cheese squares 2 inches apart on cookie sheet (stoneware works best).
Bake 16-18 minutes or until cheese is lacy in appearance and edges are lightly browned.
Cool cheese rounds 1 minute until cheese stops sizzling.
Remove to cooling rack and continue baking cheese squares until all are baked.

Pickle Rolls

Rose — Sun, 15 Jan 2012 22:38:49 +0000

Pickle Rolls

8 ounces cream cheese — softened
5 dill pickles — (5 to 7)
6 Slices Deli Ham

Spread the softened cream cheese onto one slice of ham.
Lay the pickle at one end of the sliced ham. Roll it up. You may need to push some cream cheese into each end when its completely rolled.
Place roll on a plate with the seam down. Repeat this until you run out of cream cheese.
Refrigerate for a few hours or long enough for the cream cheese to harden.
Using sharp knife and seam down, slice the roll into 1/4 inch slices. You will want to lay each round slice on a platter.

Lemon Chicken Skewers with Dill and Parsley Dip

Rose — Mon, 09 Jan 2012 00:19:46 +0000

Lemon Chicken Skewers with Dill and Parsley Dip

3 large chicken breasts
For the marinade:
The juice of 1 large lemon
1 red chilli, cut into small pieces
1 large clove of garlic, sliced
1 centimetre cube of fresh ginger, sliced
a handful of fresh coriander, chopped
For the dip: 250g of 0% fat Greek yoghurt
2 tablespoons of chopped fresh parsley
2 tablespoons of chopped fresh chives
½ teaspoon of paprika
Salt and pepper

Mix all the marinade ingredients in a bowl.
Cut the chicken breasts into chunks and add to the marinade.
Mix thoroughly, cover with cling film and leave to marinade in the fridge for at least half an hour. For best results leave for over an hour
While the chicken is marinading, prepare the dip by mixing all ingredients above in a small bowl, seasoning with salt and pepper, then set aside in the fridge.
Thread the chicken cubes onto the skewers and cook under a medium grill for approximately 25 minutes until the meat is cooked through.
Serve with the dill and parsley dip.

Ginger and Chilli Roast Chicken

Rose — Mon, 09 Jan 2012 00:10:23 +0000

Ginger and Chilli Roast Chicken

1 whole medium-sized chicken
1 lemon
1 red chilli pepper
1 centimetre cube of fresh ginger
3 cloves of garlic
1 teaspoon of paprika
2 teaspoons of dried oregano

Pre-heat the oven at 190 degrees (if your oven is not fan-assisted, 200 degrees is ideal)
Slice your lemon in half, make a few cuts into the flesh of the lemon and squeeze some of the juice into the cavity before stuffing the lemon halves inside.
Put the chicken in a roasting tin.
Chop off the end of the red chilli with the green stalk, then halve along its length and de-seed it.
Chop into small slices as we will be stuffing these into the chicken breast.
Peel and chop the ginger into similar sized pieces.
Halve the 3 garlic cloves along their length.
With a blade of a sharp knife stab into the chicken breast (roughly an inch) to create small pockets which you will need to stuff with the chilli, garlic and ginger.
Finally, dust with oregano and paprika.
Place in the oven and cook for an hour 1/2 to 2 hours depending on the size of the chicken ensuring that the skin is well browned.
Once the chicken looks ready, cut into the chicken leg as shown in the picture above to ensure the juices are clear and there is no blood before serving.

Preparation time: 20 minute(s)

Chicken Pate

Rose — Sun, 08 Jan 2012 23:49:45 +0000

Chicken Pate

1kg chicken
3 table spoons corn flour
4 eggs
2 garlic clove
1 medium onions
Spices & Herbs to taste
4 table spoons Yogurt (fat free)

Bake or cook chicken (no difference) and once done remove all skin and fat.
Grind the meat with garlic and onion into a pulp.
Separate the whites from the yolks. Whip the whites until a stiff foam forms.
Mix the yolk with the spices, add corn flour, followed by yoghurt and finally the meat mass.
Delicately mix-in the whites into the meat mixture.
Put everything into a baking mould and put into the oven for an hour on medium heat.

Preparation time: 1 hour(s) 10 minute(s)

Soft Boiled Eggs with Crispy Ham

Rose — Sun, 08 Jan 2012 23:44:16 +0000

Soft Boiled Eggs with Crispy Ham

2 eggs
5 slices Ham
1-2 pinches salt

Preheat oven to 200C.
Put eggs into cold, slightly salted water and boil for 11 minutes.
When the oven is ready put the ham inside layed out on a grill. Let it cook for 7 minutes.
Turn the ham slices over and up the heat (if you have a grill function in you oven use it now). Check on the meat in about 5 minutes.
5
Once the eggs are done, and the ham is fully crispened enjoy the two together!

Preparation time: 15 minute(s)

Meat Crisps

Rose — Sun, 08 Jan 2012 23:38:09 +0000

Meat Crisps

5 slices chicken breast
5 slices ham
5 slices Turkey breast

Preheat the oven to 200C.
Take some low fat ham, turkey breast & chicken breast slices (less than 5 percent fat) and lay out on a grill. You can experiment with different flavours.
Once the oven is hot put the grill inside and let it cook for about 7 minutes.
When the time is up turn the slices to the other side and put back into the oven.
If you have a grill setting in your oven – use it, up the temperature and grill for 3-5 minutes. Otherwise you can up the temperature and you might need to keep the slices in for a little longer.
When properly crispened you can break them into smaller pieces and munch on instead of regular crisps!

Preparation time: 15 minute(s)

Turkey Meat Loaf

Rose — Sun, 08 Jan 2012 23:32:48 +0000

Turkey Meat Loaf

1 tea spoon Black Pepper
10-12 hard boiled egg whites
8-10 eggs
1 tea spoon herb pepper
3 tea spoons Marjoram
2 big onions
4 tea spoons salt
2 kg turkey breast

Grind the meat into a mince.
Hard boil 10-12 eggs and separate the whites.
Chop the onions and the whites into small chunks and grind together with the meat.
Add the spices and finally mix-in the 8-10 raw eggs.
Preheat the oven to 200C.
Pour the mass into a loaf tin and bake for 1 hour.
Take the loaf out of the oven and out of the tin. Turn it upside-down and put back into the oven for another 15 minutes.

Preparation time: 1 hour(s) 30 minute(s)

Cripsy Almond Biscuits

Rose — Sun, 08 Jan 2012 23:26:04 +0000

Cripsy Almond Biscuits

7 almonds, chopped
Almond flavouring to taste
14 tea spoons cornstarch
10 hard boiled egg yolks
3 eggs
21 table spoons oat bran
50ml Paraffin Oil
10 table spoons sweetener
7 table spoons wheat bran

Mix all the bran, cornstarch and sweetener in a bowl.
Grate the hard boiled egg yolks over the contents of the bowl.
Add the whole eggs and mix in the paraffin oil and almond flavoring.
Spread baking paper on a tray. Lay out the dough in tea spoon sized balls. Once done flatten each piece into a biscuit shape.
Optionally crunch the almonds into small pieces and sprinkle over the biscuits for decoration.
Heat the oven to 200C and bake until nice and golden.
Once done separate into daily portions (daily oat bran limit).

Preparation time: 30 minute(s)

Chocolate Oat Bran Porridge

Rose — Sun, 08 Jan 2012 23:19:58 +0000

Chocolate Oat Bran Porridge

1 table spoon Cocoa powder
3 table spoons Oat bran
100-150ml Skimmed milk
1-2 table spoons Sweetener

Measure 3 table spoons of oat bran into a cup or a small bowl and pour in the milk.
Add 1-2 table spoons of sweetener, depending on your preference, add the low fat cocoa powder and mix everything together.
Heat up the bowl in a microwave for 1 minute.
Stir the mixture and let the oat bran soak for a while.
Once thickened you can heat it up for another 30 seconds in the microwave.

Preparation time: 10 minute(s)

Goulash

Rose — Sun, 08 Jan 2012 23:10:18 +0000

Goulash

1 Beef Stock Cube
3-4 Carrots
800g Diced Casserole Steak
Several table spoons Goulash spice
300g Mushroom
3-4 medium Onions
Several table spoons Paprika spice

Chop the onion into small pieces.
Roll the steak in half of the goulash spice.
Heat up a pan and sizzle the onion with the meat. Due to quantities you might need to split the meat into 2-3 portions so that each portion fits into your pan comfortably.
Once browned on the outside transfer the meat and onions into a big cooking pot.
Add water and start cooking on high heat. Once boiling add the paprika, rest of the goulash spice, and the beef stock cube.
Dice the carrots and chop the mushrooms. Leave the meat cooking on low heat.
After about 2-3 hours add the vegetables and keep on cooking until the meat is tender and the vegetables are done.

Preparation time: 5 hour(s)

Peanut Butter Protein Bars

Rose — Sun, 08 Jan 2012 18:42:45 +0000

Peanut Butter Protein Bars

3 tablespoons sugarfree peanut butter
2 tablespoons butter
4 ounces cream cheese
1/4 cup artificial sweetener — splenda
1 teaspoon vanilla
2 1/2 scoops vanilla protein powder (mine is 0 carbs)

Melt peanut butter, butter and cream cheese in microwave.
Mix in Splenda and vanilla. Make sure everything is mixed well before adding protein powder.
Add protein powder, 1/2 scoop at a time. You will need to use your hands towards the end.
Press into a small casserole and chill until firm. Makes 6 good size bars.

Nutty Seed Snack

Rose — Sun, 08 Jan 2012 18:38:59 +0000

Nutty Seed Snack

1 1/2 cup almonds — roasted & salted
3/4 cup pumpkin seeds, roasted — roasted & salted
1/4 cup cashews — roasted & salted
1/2 cup soy nuts — roasted & salted
3/4 cup coconut — unsweetened
2 tablespoons oil
1/4 cup water
4 tablespoons ThickenThin not/Sugar — (per TBSP 4.4 g carbs 4.4gfiber, 0.1 g protein)
8 tablespoons Splenda
1/8 teaspoon salt
1/2 teaspoon vanilla
1 teaspoon cinnamon

Dissolve the splenda tablets in water & add the oil & vanilla.
Mix all of the dry ingredients. Mix everything together thoroughly.
Transfer to a large roasting pan with sides.
Bake @ 325 degrees for about 30 minutes–stir occasionally.
Cool & store in air tight container. Makes 6 cups

Italian Omelette

Rose — Sun, 08 Jan 2012 18:32:45 +0000

Italian Omelette

Eggs
Mild or hot Italian sausage
Butter
Mozzarella cheese
Peppers of choice (red, yellow, green)
Parmesan cheese

Brown sausage until no longer pink inside. Drain on paper towels.
Crumble up or cut into slices. Cook peppers in same pan until tender.
Set aside. Beat eggs up. Add butter to hot pan. Pour eggs in.
Cook one side until you can flip the omelette over.
Immediately add sausage, peppers & cheese to one side of omelette.
Flip other side over top of those ingredients. Take pan off heat, put lid on pan to let cheese melt.
Put on plate. Sprinkle lightly with parmesan cheese.

Ice Cream Cookies

Rose — Sun, 08 Jan 2012 18:26:54 +0000

1 cup heavy cream
3 drops Stevia or 3 splenda packets
2 tbsp natural peanut butter
4 oz softened cream cheese
1 tbsp Atkins Choc Syrup (optional)

Whip cream & Sweetener with a hand beater until its like cool whip texture.
Add all the other ingredients and beat until well mixed.
Using a spoon, put big globs on a non stick cookie sheet or in an ice cube tray and freeze until firm pry them off cookie sheet and store frozen in a plastic bag.

Garlic-Pepper Parmesan Crisps

Rose — Sun, 08 Jan 2012 17:45:45 +0000

Garlic-Pepper Parmesan Crisps

12 ounces freshly grated Parmigiano-Reggiano cheese
2 teaspoons minced fresh garlic
1 teaspoon freshly ground pepper

Combine all ingredients in a small bowl, stirring well.
Sprinkle cheese mixture into a 1 1/2″ round cookie cutter on a nonstick cookie sheet.
Repeat procedure with cheese mixture, placing 16 circles on each sheet.
Bake at 350 degrees for 9 to 10 minutes or until golden.
Cool slightly on baking sheets. Remove to wire racks to cool completely.
Repeat procedure 5 times with remaining cheese mixture. Yields 96 crisps.

Crunchy Cheesy Chips

Rose — Sun, 08 Jan 2012 17:38:23 +0000

Crunchy Cheesy Chips

1 inch cubed cheese pieces most any variety

Arrange several pieces on a small microwaveable plate and nuke for approx 1 min, 20 seconds, on high.
Time will vary depending on cheese type and oven. Cheese will flatten out, bubble and then turn crispy.

Bologna Wrap

Rose — Sun, 08 Jan 2012 17:26:49 +0000

Bologna Wrap

1 slice bologna
1 sliver cream cheese
2 pimento olives

Slice the 2 olives in half.
Lay bologna on plate, put cream cheese across middle of bologna, and line olive halves on top of cream cheese.
Roll up.

Bacon and Cheese Stuffed Mushroom

Rose — Sun, 08 Jan 2012 17:13:36 +0000

8 oz cream cheese, softened
5 or 6 slices of bacon, fried crisp
1 small onion, chopped – or less
15-20 large mushrooms

Preheat oven to 350. Take the stems out of your mushrooms, reserving 4 or 5.
Clean your mushrooms well and set aside. Chop your onion well, and chop up the reserved stems.
Fry your bacon til crisp, reserving the grease. Cook your onion and stems until tender in the bacon grease.
Drain the grease and add onions/stems to the softened cream cheese.
Crumble your bacon in cheese mixture. Combine well. Scoop some into each mushroom cap.
Bake for about 10-15 minutes on baking sheet with edges, then broil to brown the tops.

Shrimp Egg Salad

Rose — Sun, 08 Jan 2012 17:05:55 +0000

Shrimp Egg Salad

2 eggs, hard boiled
2 tablespoons mayonnaise
1 cup shrimp, frozen, cocktail

Chop boiled eggs into bowl add mayonnaise and mix well.
Dump frozen shrimp into boiling water for 1 min then drain.
Add shrimp to egg salad. Mix and chill.

Sesame Slaw

Rose — Sun, 08 Jan 2012 17:02:05 +0000

Sesame Slaw

1/2 cup sesame seeds
1/2 cup slivered almonds
2 tablespoons butter
1 head cabbage head, shredded
4 spring onion, chopped
Dressing:
1/3 cup red wine vinegar
1/2 cup olive oil
8 packages artificial sweetener
2 teaspoons salt
1/4 teaspoon pepper

Saute sesame seeds and almonds in butter.
Add this to cabbage and spring onions.
Refrigerate. Mix dressing and pour over salad.

Cauliflower Pizza Crust

Rose — Mon, 02 Jan 2012 14:42:38 +0000

Cauliflower Pizza Crust

Cauliflower1 cup cooked, riced cauliflower
Cheese1 CUP – Fat Free Mozzarella
Dried Parsley2 tsp
1 egg
Ham slices of fat free , lower sodium ham for topping
1 tsp black pepper herbs, a touch of cumin
Mushroom topping
Onions topping
1/4 of a pepper grilled for topping
1 can tomato puree for a base
Tomatoes topping

Preheat oven to 450 degrees Fahrenheit.
Spray a cookie sheet with non-stick spray.
In a medium bowl, combine cauliflower, egg and mozzarella.
Press evenly on the pan. Sprinkle evenly with cumin, savory, black pepper and parsley.
Bake at 450 degrees for 12-15 minutes (15-20 minutes if you double the recipe).
Remove the pan from the oven. To the crust, add sauce, then toppings and cheese.
Place under a broiler (grill for the Europeans) at high heat just until cheese is melted .

Preparation time: 30 minute(s)

Ham and Mushroom Scrambled Eggs

Rose — Mon, 02 Jan 2012 14:29:46 +0000

Ham and Mushroom Scrambled Eggs

2 eggs
2-3 lean slices of ham
2 mushrooms, medium size

Chop the mushrooms into small chunks.
Cut the ham slices into small squares.
Heat up the pan and once hot throw in the the ham and mushrooms. Let it fry for a little while. If needed use the oil spray once or twice.
When ready throw in the eggs. You can let them fry or scramble depending on preference.

Preparation time: 10 minute(s)

Chinese Stir-Fry

Rose — Mon, 02 Jan 2012 14:25:22 +0000

Chinese Stir-Fry

2-3 bell peppers
2-3 chicken breast
Chinese Spices to taste
3-5 mushroom, medium
2-3 onions, medium
Salt & Pepper to taste

Cut the chicken into chunky pieces and cover with spices.
Slice the bell peppers (pick different colours) into narrow pieces.
Cut the onions into quarters.
Chop the mushrooms into small chunks.
Heat up a wok with a few drops of oil (or use oil spray) and when ready add the chicken.
Stir the meat and add all the vegetables.

Preparation time: 15 minute(s)

Baked Egg

Rose — Mon, 02 Jan 2012 14:20:52 +0000

Baked Egg

1-2 tbs 0% Cream cheese
3-4 cherry tomatoes (optional)
Bunch of chives
1-2 eggs
2-3 slices of ham
2 mushrooms (optional)
1 small, 1/2 large onions
20g spinach leaves

Prepare the chosen ingredients by chopping mushrooms, bacon, onion, spinach, chives.
Cook ham and onion first, then add mushrooms, spinach, tomatoes, spinach.
Once cooked and a little tender, remove from heat.
Stir through cream cheese.
Spoon mixture in baking dish.
Crack 1-2 eggs.
Place baking dish into another larger dish with boiling water (make sure it is at least half way up).
Bake 20 minutes (10 covered with foil).
Garnish with chives.

Preparation time: 30 minute(s)

Mustard Salmon

Rose — Mon, 02 Jan 2012 13:44:15 +0000

Mustard Salmon

1 tbsp Dijon mustard
1 Salmon Fillet
1 tsp Thyme

Remove skin on salmon steaks before serving.
Preheat oven at 350F. Wash salmon & pat dry.
Place salmon fillet in oven safe dish.
Rub mustard over salmon & dress with a few of your favourite spices.
Cover dish with foil & bake for 20 – 25 minutes (depending on thickness).

Preparation time: 25 minute(s)

Omelette with Pasta

Rose — Mon, 02 Jan 2012 13:39:11 +0000

Omelette with Pasta

1 tbsp corn flour
3 eggs
1 tsp Herbes de Provence
a few spraying of Olive Oil Spray
1tbsp philadelphia extra light
a few pinches of salt & pepper
5 tbsp skimmed milk
a few slices of turkey ham
60g wholegrain pasta

Put the pasta into boiling water for 10 minutes.
While the pasta boils, put the rest of ingredients in a bowl (chop the ham into little pieces).
Mix everything in the bowl with a hand mixer.
When the pasta is cooked, spray a big pan with oil and put the pasta in the pan.
After a few seconds pour the mix from the bowl over the pasta and cover with lid.
Cook on mark 7-8 for a few minutes, until it’s only a bit runny on the top.
Flip the omelette and cook for a minute or two without the lid.

Preparation time: 15 minute(s)

Yeast Cakes

Rose — Mon, 02 Jan 2012 13:28:00 +0000

Yeast Cakes

1tbsp corn flour
2 eggs
3.5 tbsp oat bran
a few drops of orange aroma
1/6th of a glass skimmed milk
6tbsp sweetener
100g Tvarogor Curd cheese
1.5 tbsp Wheat bran
7grams of powder yeast or 25grams fresh yeast

Grind up the bran and mix together with yeast, one egg, 3tbsp of sweetener and milk.
Put the mix into cupcake cases (silicone works best), push the paste a bit to the sides so there is a bit of a hole in the middle for the cheese. Put aside for about half an hour, to grow.
Now for the cheese mix – grind the curd cheese with 3 tbsp of sweetener, one egg, the corn flour, and orange aroma.
Add to the grown yeast mix and put into the oven – 180C, approx. 30 minutes.

Preparation time: 1 hour(s) 30 minute(s)

Chicken ‘n Stuffin Muffins

Rose — Mon, 02 Jan 2012 13:15:31 +0000

Chicken ‘n Stuffin Muffins

1/3 cup chopped Celery
2 halves chicken breast
4 teaspoons cornstarch
3 teaspoons dried sage
2 large eggs
2/3 cup greek yogurt (fat free)
5 tablespoons oat bran
1/3 cup chopped onions
Sprinkle on tops paprika spice
Salt & Pepper to taste
2/3 cup sour cream (fat free)
3 tablespoons wheat bran

Put the chicken breast halves into a saucepan and cover with water.
Add salt and about 2 teaspoons of the sage (use more later).
Bring to a slow boil, lower heat a bit and then cover. Cook until tender (180F degrees by thermometer).
During the last 5 minutes or so of cooking, add the celery and onion to take out the crunch but don’t cook until mushy.
When chicken is cooked, remove from heat, let it cool a bit, remove skin and bone, and then chop chicken into bite sized pieces.
Strain the chicken stock, reserving the veggies (and save the liquid for chicken soup if desired).
In mixing bowl, stir together the brans, the corn starch/flour, another teaspoon or so of sage, more pepper and salt.
Add the yogurt and sour cream. Stir in eggs and the celery and onion from the stock.
Stir in the chicken. The consistency should be creamy and not runny. This should make 12 muffins.
Sprinkle on just a bit of paprika for color if desired.
Bake at 350F for about 25 minutes or until 165-170F by thermometer.

Preparation time: 1 hour(s)

Chicken Tikka

Rose — Mon, 02 Jan 2012 12:56:46 +0000

Chicken Tikka

2 large chicken breast
Half teaspoon Garam Masala
Teaspoon Garlic (fresh minced)
Teaspoon Ginger (fresh minced)
Dash of lemon juice
Half teaspoon Turmeric
2 tablespoons Yogurt (fat free)

To make the marinade: Mix the garlic, ginger, lemon juice and garam masala into the natural, fat free yoghurt.
Using a sharp knife, make some cuts along the chicken breasts to allow the marinade to penetrate.
Cover the chicken in the marinade and place in a covered dish in fridge. Leave for at least 2 hours, preferably overnight.
Cook the chicken on high heat for 35 minutes.
Additionally, finely chop a quarter of an onion add it to a couple of tablespoons of yoghurt, along with a teaspoon of chopped mint to make a tasty accompaniment.
Serve.

Preparation time: 40 minute(s)

Milk Jellies

Rose — Sun, 01 Jan 2012 22:59:54 +0000

Milk Jellies

4 tsp Gelatine
1 tsp instant Coffee
1 glass skimmed milk
2tsp sweetener
4 drops Vanilla extract (or other aroma)

Boil the milk, add sweetener and separate into two portions.
Add vanilla aroma to both and coffee to one of them.
Pour 150ml of boiling water over the gelatine and stir well.
Add half the gelatine to one of the milk portions and the over half to the second one.
You can leave as they are, pour into old youghurt pots or into ice cube makers (preferably silicone ones, as it’s hard to push them out of the plastic).
Leave for two hours in the fridge, to set.

Preparation time: 3 hour(s)

Restaurant Style Slaw

Rose — Sun, 01 Jan 2012 20:32:30 +0000

Restaurant Style Slaw

8 cups cabbage, finely chopped, not shredded
1/4 cup chopped carrot, finely chopped
1/3 cup Splenda
1/2 teaspoon salt
1/8 teaspoon white pepper
1/4 cup half and half
1/2 cup mayonnaise
1/4 cup buttermilk or heavy cream to reduce carbs
1 1/2 tablespoons white vinegar
2 1/2 tablespoons lemon juice

Be sure cabbage and carrots are chopped up into very fine pieces (about the size of rice.) If you have no food processor, cabbage and carrots may be chopped, by adding small pieces of them to your blender with cold water and hitting the med-low setting.
Be sure to drain very well before proceeding. Combine Splenda, salt, pepper, half-and-half, mayonnaise, buttermilk (or cream), vinegar, and lemon juice in a large bowl and beat until smooth.
Add the cabbage and carrots and mix well. Cover and refrigerate for at least 2 hours before serving.

Ranch Dressing With Blue Cheese Variation

Rose — Sun, 01 Jan 2012 20:25:31 +0000

Ranch Dressing With Blue Cheese Variation

3/4 cup sour cream
1/4 cup mayonnaise
1/4 cup heavy cream
1/2 teaspoon salt
1/2 teaspoon black pepper
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried parsley
2 tablespoons red wine vinegar
3 ounces gorgonzola cheese, crumbled
1 tablespoon red wine vinegar

For ranch dressing: combine first 9 ingredients and whisk well. Add more cream if a thinner consistency is desired.
For Blue cheese: combine first 9 ingredients with extra vinegar and 1 oz of the cheese. Blend until smooth, then stir in the remaining crumbles blue cheese.

Pineapple Slaw

Rose — Sun, 01 Jan 2012 20:15:29 +0000

Pineapple Slaw

2 cups cabbage — finely shredded
1/2 cup crushed pineapple in juice — drained
1/4 cup green peppers — finely diced
2 tablespoons mayonnaise– (more if you like)
2 tablespoons onion –finely diced
Stevia — to equal
1 teaspoon sugar
1/4 teaspoon celery seed salt — to taste pepper — to taste

Combine pineapple and veggies.
Toss. Mix rest of ingredients together.
Spoon over veggie mixture. Mix well. Chill.
Mix again before serving.

Cranberry Relish

Rose — Sun, 01 Jan 2012 20:06:53 +0000

Cranberry Relish

1 cup dark rum
1 teaspoon lemon rind, grated
3/4 cup artificial sweetener
1/2 cup walnuts, chopped, pecans or almonds
4 ups cranberries, raw fresh or frozen

Put Splenda and rum in saucepan, heat to boiling.
Add cranberries & lemonzest, bring back to boil & immediately lower heat so the mixture is on a low, rolling boil, just above a simmer.
Cover and cook for 10 minutes, stirring occasionally.
Add chopped nuts, mixing in thoroughly Let cook 1-2 min, then remove from heat, cover and let cool completely.
The rum & lemon zest add tremendous richness complexity to the sauce. But, if you want to forego the rum, just substitute an equal amount of water.

Cottage Cheese Casserole

Rose — Sun, 01 Jan 2012 20:01:50 +0000

Cottage Cheese Casserole

3 eggs, slightly beaten
3 cups cottage cheese, small curd
1 small diced onion
black pepper to taste

Mix all ingredients and pour into a casserole dish.
Bake at 350 degrees for 45-50 minutes, or until firm and pulls away from the sides of the pan.
Serve warm.

Bacon Cheeseburger Salad

Rose — Sun, 01 Jan 2012 19:47:23 +0000

Bacon Cheeseburger Salad

3 ounces lean ground beef crumbled, cooked and drained
4 slices bacon, cooked crisp,drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion
1/2 medium tomato, chopped
1 tablespoon mayonnaise
1/4 cup cheddar cheese (or 1 ounce)

Stir mayo into lettuce,onion and tomato until evenly coated.
Toss in beef,bacon and cheese.

Beef Salad

Rose — Thu, 29 Dec 2011 07:41:40 +0000

Beef Salad

Cold Roast beef, shredded or coarsely chopped
Boiled eggs
Chopped onion (green onions preferably)
Chopped dill pickle
Sliced celery

Mix in desired amounts keeping track of the carbs you add. Let chill. Yummy on Wasa or maybe even with pork rinds for dipping.

Blue Cheese Salad Dressing

Rose — Thu, 29 Dec 2011 07:35:11 +0000

Blue Cheese Salad Dressing

1 tablespoon sour cream
2 teaspoons mayonnaise
2 teaspoons heavy cream
1 tablespoon blue cheese
1 teaspoon powdered ranch dressing mix.

Mix all together and chill before serving.

Bacon & Egg Salad

Rose — Thu, 29 Dec 2011 07:27:43 +0000

Bacon & Egg Salad

8 eggs
1 cup mayonnaise
Â½ pound bacon
1 cup hot pepper
cheese
3 tablespoons chives
4 thin radishes sliced thin
1 head lettuce torn fine for salad
1 avocado cubed

Boil the eggs, until hard and dice them. Fry the bacon and crumble it. Mix all ingredients in a bowl.

Blt Salad

Rose — Thu, 29 Dec 2011 07:24:06 +0000

Blt Salad

7 slices bacon, cooked crisp,drained and crumbled
1 cup chopped lettuce
1/8 cup chopped onion
1/2 medium tomato, chopped
1 tablespoon mayonnaise

Stir mayo into lettuce,onion and tomato until evenly coated. Toss in bacon.

Asian Soup

Rose — Sun, 25 Dec 2011 12:12:54 +0000

Asian Soup

Small pack asian vegetable mix (frozen)
500gr chicken breast
1.5 litre chicken stock
a few chives
250gr greek yogurt (fat free)
1-2 tbsp mild curry to taste

Boil the chicken stock. Best use low fat stock cubes.
Throw in the vegetables and diced meat.
Add curry to taste, until it gets to a nice orange-ish colour.
Boil the ingredients until soft.
Serve with stirred in yoghurt and chives.

Preparation time: 1 hour(s)

Salmon with Chilli, Corriander and Garlic Philadelphia

Rose — Sun, 25 Dec 2011 12:07:34 +0000

Salmon with Chilli, Corriander and Garlic Philadelphia

Coriander
1/2 or 1 garlic clove
Few drops of lemon juice
3 table spoons philadelphia exta light
Few little cuts of red chilli
1 Salmon Fillet
1 table spoon Yogurt (fat free)

Season the salmon fillet with salt, pepper and few lemon juice drops.
Wrap it in a silver foil (optional, but if you use it fish will not stick to the pan) and grill on a frying pan for about 20 minutes changing the sides.
Prepare the Philadelphia dipper: Take 3 spoons of Philadelphia cheese and one spoon of fat free natural yoghurt into a small bowl.
Add pepper, coriander, chilli and grated garlic clove and mix all.

Preparation time: 20 minute(s)

Lulu Tiramisu

Rose — Sun, 25 Dec 2011 12:03:02 +0000

Lulu Tiramisu

A pinch of cocoa powder
half small cup of coffee
5 tbs Fromage Frais
3-4 tbs oat bran
A few drops of orange aroma
3 tbs Quark
A few drops of Vanilla flavouring

Mix the 3 tablespoons of oatbran with about 1 small coffee cup of black strong coffee.
Add a couple of drops of caramel sugar free syrup. You can also use vanilla essence, orange essence or any flavour that you might like.
Mix them all together in a little mug/cup and leave for a while to thicken up for about 15 mins ( stirring every now and then).
Mix the 5 tablespoons of fromage frais, 3 tablespoons of quark.
Add a few drops of vanilla essence and two teaspoons of splenda.
To assemble, use a small tumbler or even old cleaned yog pot.
Start with a small layer of coffee oatbran, then add fromage frais mix and keep layering until you end with your topping as fromage frais.

Preparation time: 45 minute(s)

Marsala chicken

Rose — Sun, 25 Dec 2011 11:52:18 +0000

Marsala chicken

1 chicken breast
1 TBS Curry powder
3 TBS Garam Masala
1TSP Garlic powder
A handful of mushroom
1/3 – small red onions
2 TBS skimmed milk

Butterfly the chicken breast so it is thin, making it quicker to cook.
take garlic salt and curry and add to both sides.
using grill or over(I use a Foreman Grill) cook until golden brown on both sides.
While chicken is cooking, cut onion and mushrooms up into small 1/2 x 1/2 in. pieces then add to a saute pan.
After mushrooms begin to shrink add milk, then add Marsala wine. Turn down heat and let simmer for another 5 minutes.
Plate chicken and spread mushroom/onion mixture on top.

Preparation time: 10 minute(s)

Heart Shaped Muffins

Rose — Sun, 25 Dec 2011 11:46:23 +0000

Heart Shaped Muffins

1/2tsp baking powder
1tsp cocoa powder
1tbsp cornstarch
2 egg yolks
2 eggs
2tbsp oat bran
2tbsp sweetener
3 drops Vanilla extract (or other aroma)
150g Yogurt (fat free)

Separate the yolks from the whites and mix them together with half the sweetener and the aroma.
Mix 1/3 with cocoa powder.
To the rest, add yoghurt, bran, corn starch and baking powder.
Mix the whites until they’re stiff with the rest of the sweetener and delicately mix (with a spoon) with the yolks with yoghurt.
Put about 2 tbsp of the paste into muffin cases.
At the end, add a bit of the yolk and cocoa mix to each.
Bake for about 20min in 170C, though it’s best to check the dryness with a stick.

Preparation time: 40 minute(s)

Quick N Easy Cookie

Rose — Sun, 25 Dec 2011 11:36:20 +0000

Quick N Easy Cookie

1/8 tsp. cinnamon
2 tbsp. oat bran
1 tbsp. skimmed milk
1 pack Splenda (2 tsp.)

Mix all ingredients, shape into cookie and place on microwave-safe dish.
Microwave on high for 1 minute.

Preparation time: 2 minute(s)

Cheese Bread

Rose — Sun, 25 Dec 2011 11:32:19 +0000

Cheese Bread

1 teaspoon baking powder
1 tbsp cream cheese (fat free)
2 egg whites
1 eggs
2 tbsp Greek yogurt (fat free)
2 tablespoons oat bran
Salt to taste
1 tablespoon wheat bran

Mix all the ingredients together, making sure that the cream cheese blends as much as you can.
If you prefer to mix everything but the oat and wheat bran, feel free to make a paste of those ingredients and then add the bran.
Pour in a small microwaveable tub so that the batter is spread at a thickness of about 1 inch.
Cook on high heat in microwave for 4 minutes, then check if it is firm. You may cook for another minute according to preference.
Flip it over onto a napkin and let cool, then slice.

Preparation time: 4-5 minutes

Portobello Mushroom Sandwich

Rose — Sun, 25 Dec 2011 11:27:19 +0000

Portobello Mushroom Sandwich

1 tbsp Dukan Mayonnaise
2 tbsp FF Mozzarella (shredded)
Pepper to taste
1 large cap Portobello mushroom
3 slices of Turkey
3 slices of Turkey breast

Wash & dry mushroom cap.
Spoon Dukan Mayonnaise into cap.
Lay 3 slices of turkey meat over the top & season with pepper.
Top with Fat Free Mozzarella Cheese. (Optional)
Cook on high in microwave for 2 minutes.

Preparation time: 15 minute(s)

Pork in Baking Sheet

Rose — Sun, 25 Dec 2011 11:22:47 +0000

Pork in Baking Sheet

1 large yellow onion (sliced)
Dill to taste
2 cloves garlic
1 kg lean pork
Parsley to taste
2 colorful pepper
Thyme to taste
1 chopped tomatoes

Cut the pork in cubes. Has to be a lean piece of pork (if you can’t find low fat pork, you might need to wait till the Consolidation phase).
Mix all the ingredients together.
Take a couple of baking sheets. Put all the ingredients in and form to a pouch.
Cover in foil.
Put in a pan and add some water.
Cook on 180 C for about two hours.

Preparation time: 2 hour(s)

Crystal Light Yogurt

Rose — Sun, 25 Dec 2011 11:16:09 +0000

Crystal Light Yogurt

1 2 lbs tub of Natural Fat Free Yogurt
1 Crystal Light (or Generic) Crystals

Take the yogurt (put into a separate bowl or use the tub it came in) and pour in the Crystal Light Crystals to taste.
Put back in Refrigerator for 15 minutes. Crystal Light is a Drink Mix. You can use the left-over crystals for your water.

Preparation time: 15 minute(s)

Chocolate Nummy “Dukan” style

Rose — Sun, 25 Dec 2011 11:10:54 +0000

Chocolate Nummy, “Dukan” style

1 teaspoon fat reduced hot chocolate powder
1 teaspoon Non Fat/Sugar Free Cocoa
2 tablespoons oat bran
1 tablespoon skimmed milk
2-3packs of Splenda sweetener depending on your taste

Mix all ingredients, shape into cookie and place on microwavable dish.
Microwave on high for 1 minute.

Preparation time: 2 minute(s)

Creamy Summer Salad

Rose — Sun, 25 Dec 2011 10:58:34 +0000

Creamy Summer Salad

1 bell pepper
1-2 handfuls cherry tomatoes
Cucumber (1/2 of a big one)
2-3 tbsp Greek yogurt (fat free)
1/2 cup lemon juice
Salt & Pepper to taste

Take half of a big cucumber, peel and wash.
Slice up the cucumber, I like to have smaller pieces so I cut up the slices into halves or even quarters.
De-seed the bell pepper and cut into small thin stripes. I like to use orange or yellow ones for this salad as it makes a nice colour mix.
Take 1-2 handfuls of cherry tomatoes and cut in halves or even quarters.
Put all the veggies into a bowl, add salt & pepper as well as the lemon juice and mix.
Add the yogurt and mix the salad again.

Preparation time: 10 minute(s)

Lemon Cheesecake

Rose — Sun, 25 Dec 2011 10:51:58 +0000

Lemon Cheesecake

300ml boiling water
250g creme fraiche low fat
6 eggs
1 whole lemon
1.5 sachets lemon and lime jelly crystals (24g per sachet)
6tbsp oat bran
250g Quark
4tbsp skimmed milk
14tbsp sweetener
2tsp vanilla essence

Add jelly crystals to boiling water and leave to cool.
Put oat bran, milk (4 tbsp), 1tsp of vanilla essence and 4 tbsp sweetener into bowl and mix.
Smooth into the base of a non stick cake tin.
Put in the oven at 200 degrees for 15-20 minutes until dry and crunchy, remove to cool.
Grate lemon rind from lemon then cut in half and squeeze out juice.
Split eggs into two bowls, yolks in one and whites in the other.
To the egg yolks add quark, fromage frais, 1 tsp vanilla, 10 tbsp sweetener, grated lemon rind (keep a tiny bit to put on top) and juice from whole lemon.
Mix with hand whisk until smooth.
Whisk egg whites until peaking then fold into mixture.
Add cooled jelly crystals gently to keep air in mixture.
Pour on top of base, sprinkle lemon rind on top stick in fridge until set.

Preparation time: 20 minute(s)

Cottage Cheese Deviled Eggs

Rose — Sun, 25 Dec 2011 10:46:01 +0000

Cottage Cheese Deviled Eggs

2 tablespoons cottage cheese (fat free)
2 eggs
2 teaspoons Mustard (Dijon or Yellow)
Paprika
Salt & Pepper to taste

Place the eggs in a saucepan and bring to a boil.
Once at a boil turn off heat and cover with lid for 15-20 minutes.
Peel eggs and slice them lengthwise, scoop out egg yolks and place in a bowl.
In the bowl with the egg yolks add the mustard and the cottage cheese, mash them together. Salt and pepper to taste.
Fill the egg whites with the egg yolk mixture.
Sprinkle with paprika (optional).

Egg Cupcakes

Rose — Sun, 25 Dec 2011 10:41:15 +0000

Egg Cupcakes

2 eggs
Some garlic powder
Onion, half
Some parsley
Green Pepper
Tomatoes, small

Prepare the ingredients.
Mix them with a mixer or blender.
Add salt & pepper and any additional spices you like, and mix again.
Put the mixture in a cupcake tray.
Cook on high heat for 15 minutes in the oven.
Enjoy your meal with low fat cheese or quark & a cup of coffee.

Preparation time: 15 minute(s)

Chocolate Frozen Yogurt

Rose — Sun, 25 Dec 2011 10:36:12 +0000

Chocolate Frozen Yogurt

1/2 cup Nonfat Plain Greek Yogurt
1 packet Stevia
1.5 tsp. unsweetened Cocoa

Mix all ingredients well in a bowl.
Place in a freezer for 30 minutes.
Serve in a glass and enjoy.

Preparation time: 40 minute(s)

Creamy Mock Mashed Potato

Rose — Sun, 25 Dec 2011 08:22:32 +0000

Creamy Mock Mashed Potato

0% Cream cheese3 TBSP
1 whole cauliflower
1 Fat Free Butter or Butter Flavoring
1 tsp. Butter Buds (optional)
1-2 Garlic clove
Salt & Pepper to taste

Break the cauliflower into pieces.
Put the cauliflower in a steamer along with peeled, whole garlic cloves.
Steam until cauliflower is very tender, (about 30-35 minutes).
With a piece of cheesecloth to hold cauliflower pieces, wring and squeeze as much liquid from the vegetable as you can. The drier you can get it, the more potato-like consistency it will be.
Whip the squeezed cauliflower, the garlic cloves, the cream cheese, Butter Buds (if you are using it) and salt & pepper together until smooth and creamy.
Serve as you would mashed potato.
A food processor or immersion blender works very well for this.

Preparation time: 40 minute(s)

Home Made Greek Yoghurt

Rose — Sun, 25 Dec 2011 08:18:36 +0000

Home Made Greek Yoghurt

2 Tbsp. Natural yoghurt
2 cups Skimmed milk powder
1L Water

Heat the milk till it’s almost at boiling point – or if you have a thermometer, heat to 180 F and keep it there for about three minutes.
Take off the heat and let cool to between 110F-120F or to just above room temperature.
Take a cup of the warm milk and mix it with two tablespoons of bought natural yogurt which is at room temperature.
Tip the mix back into the warm milk and stir.
Tip all into a plastic container with a lid.
Take that container and place it into a larger container and then fill the large container with hot water to about half way up the inside container and place a lid on top.
Take the large container and wrap well in a towel and set aside in a place where it won’t be disturbed.
Don’t peek or move the container for about 5-6 hours or overnight. The longer you leave the yogurt, the more tangy it becomes.
After that time period you will have a litre of delicious thick creamy yoghurt which you can use in cooking, as a topping for veg, as a substitute for quark – or add any flavours you like.
Keep it in the fridge.

Dr. Siegel’s Diet Cookies

Rose — Sun, 25 Dec 2011 08:10:23 +0000

Dr. Siegel’s Diet Cookies

2 1/4 cups chex multi-bran cereal
1 cup rolled oat
3/4 cup non-fat powdered milk
1/4 cup unprocessed wheat bran
2 tablespoons unsweetened cocoa powder
1 1/2 teaspoons baking powder
1/2 teaspoon salt
1/4 teaspoon ground cinnamon
1 large ripe banana , mashed
4 tablespoons salted butter , room temperature
1/2 cup sugar
2 large eggs
7 large egg whites
1 1/2 teaspoons vanilla

Preheat oven to 375° Fahrenheit.
Combine first 8 ingredients in large bowl, mix well with spoon.
Blend banana, butter, sugar, eggs, egg whites, and vanilla at medium speed with an electric mixer until well incorporated.
Add wet ingredients to dry, mix well and allow to stand for 5 minutes.
Divide in half, then half again.
Each portion makes 6 cookies. (I used an ice cream scoop to measure out the dough.).
Bake for 12 minutes on cookie sheet or parchment paper.
Cookies spread very little during baking. Allow to cool slightly and transfer to wire rack.

Diet Carrot Souffle

Rose — Sun, 25 Dec 2011 08:07:15 +0000

Diet Carrot Souffle

1 (32 ounce) bag baby carrots
2 tablespoons Splenda sugar substitute
1/4 cup skim milk
1/2 teaspoon vanilla extract
1/2 teaspoon cinnamon

Boil carrots in a large pot until they are very tender and slightly mushy.
Drain carrots.
Put the carrots in a blender with the skim milk and puree until smooth.
Add vanilla, cinnamon, and Splenda and mix well.
Spray a small (8×8 or so) baking dish with fat free cooking spray and pour the carrots into the dish.
Bake at 350 for 45 minutes.

Vegetable Soup

Rose — Sun, 25 Dec 2011 08:03:58 +0000

Vegetable Soup

2 quarts chicken broth or 2 quarts vegetable broth
1 small head green cabbage, shredded (I use angel hair shredded cabbage) or 1 (10 ounce) bag shredded cabbage for coleslaw
1 head celery , washed and sliced
1 leek , rinsed, trimmed, and sliced thinly
5 garlic cloves , peeled and minced
1 cup fresh green beans , cut into 2-inch lengths
1 medium zucchini , cut into 1/4 inch rounds (I leave out)
1 medium summer squash , cut into 1/4 inch rounds (I leave out)
1 (15 ounce) can diced tomatoes , drained
1 (14 1/2 ounce) can navy beans , rinsed and drained (optional)
Shredded parmesan cheese , optional
Garnish (optional)
Basil pesto , optional garnish (optional)

Combine broth, cabbage, celery, leek, garlic, and green beans in an 8-quart soup pot.
Bring to a boil, reduce heat, and simmer until green beans are just tender.
Add tomatoes, zucchini, and squash (and navy beans, if using) and cook an additional 45 minutes.
Serve hot, sprinkled with Parmesan cheese or with a spoonful of pesto stirred in, as desired.

Diet Parfait Sunday

Rose — Sun, 25 Dec 2011 07:59:12 +0000

Diet Parfait Sunday

1 (30 g) box sugar-free instant butterscotch pudding mix
1 (40 g) box fat-free sugar-free instant chocolate pudding mix
4 cups skim milk
2 cups ultra Cool Whip Lite

Mix the butterscotch pudding with two cups skim milk until lump free and pour into 8 dessert bowls.
Chill until firm (about 10 minutes).
Spread the cool whip on top of the butterscotch pudding (dividing it evenly).
Mix the chocolate pudding with two cups skim milk until lump free and pour carefully on top of the cool whip.
Refrigerate until pudding is well set, this dessert is best well chilled.
If desired sprinkle the top with a small quantity of chopped nuts or add a dab more cool whip.

Bacon-Wrapped Scallops

Rose — Sun, 25 Dec 2011 07:38:37 +0000

Bacon-Wrapped Scallops

Ingredients:
1 pound sea scallops — bay scallops are too small
1/2 pound bacon — (1/2 to 3/4)

Preheat oven to 450*.
Rinse your scallops in cold water. Cut your bacon into three sections.
Wrap a piece of bacon around each scallop. Secure bacon together with a toothpick.
Place on a baking sheet.
Bake until your bacon is brown and crispy.

Salmon Ball

Rose — Sun, 25 Dec 2011 07:34:53 +0000

Salmon Ball

1 can salmon (red or pink is more attractive)
2 tablespoons horseradish — mounded, squeezed
8 ounces cream cheese — softened
Salt — to taste
1/2 cup nuts — chopped

Blend all ingredients except nuts (use a food processor if you want a smoother texture); chill.
Roll in nuts before serving.

Basil Cheese Torta With Red Bell Pepper Strips And Pine Nuts

Rose — Sun, 25 Dec 2011 07:26:56 +0000

Basil Cheese Torta With Red Bell Pepper Strips And Pine Nuts

1/2 pound cream cheese, softened
4 tablespoons butter, softened
3/4 cup basil pesto
1/2 pound Provolone, thinly sliced
1/4 cup pine nuts, toasted
1 red bell pepper, roasted, peeled, seeded, and cut into 3″ x 3/8″ strips
1 small jar sun−dried tomatoes (packed in olive oil)
Fresh basil for garnish

Mix cream cheese and butter with a fork; add pesto and mix well.
Line a small (3−cup) loaf pan or bowl with plastic wrap, leaving several inches of overhang on each side.
Make a thin layer of provolone slices on the bottom and partially up the sides.
Spread 1/3 of the pesto mixture over the cheese; artistically arrange 2 or 3 sun−dried tomatoes, 4 to 6 bell pepper strips, and about 1 tablespoon toasted pine nuts over the pesto.
Repeat layers until all ingredients are used (reserving some of the pine nuts to sprinkle on top), pressing down well between layers. Chill overnight or for several days.
Serve at room temperature on a platter wreathed with fresh basil sprigs.

Banana Nut Porridge

Rose — Sun, 25 Dec 2011 07:19:02 +0000

Banana Nut Porridge

2 Eggs
2 tablespoons water
2 tablespoons heavy cream
2 teaspoons sweetener
1 tablespoon psyllium husks
1 tablespoon butter
1/2 cap vanilla flavoring
1/2 cap banana flavoring
1 good shake cinnamon
1 light shake nutmeg

Beat all the ingredients, leaving 1 tbl cream and 1 tsp sweetener as topping.
Melt the butter in a skillet over medium heat, pour in the egg mixture.
Fold about 3 or 4 times. When the eggs just set, remove from heat & then put into bowl.
Sprinkle the remaining sweetener & add cream over the top.

Quick Barbecued Pork

Rose — Sat, 24 Dec 2011 19:56:05 +0000

Quick Barbecued Pork

2 tablespoons canola oil
1 cup sliced onions, sliced
1 pound boneless lean pork tenderloin
½ teaspoon dried oregano
⅛ teaspoon salt
⅛ teaspoon ground pepper
¾ cup Barbecue Sauce

Heat 1 tablespoon canola oil in a large skillet over medium heat.
Add onions and cook 5 minutes or until lightly browned; set aside.
Sprinkle pork with oregano, salt and freshly ground black pepper.
In a 2-quart saucepan, heat remaining tablespoon of oil over medium-high heat. Add pork and cook in batches until lightly browned.
Remove pork and set aside. Add onions to saucepan and pour in barbecue sauce; mix well.
Reduce heat to medium low, add pork and cook 20 to 25 minutes, or until tender.

Preparation time: 5 minute(s)

Cooking time: 35 minute(s)

Beef Stew

Rose — Sat, 24 Dec 2011 19:53:09 +0000

Beef Stew

1 ½ pounds stew beef, cut into 1 ½ inch cubes
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 teaspoon paprika
2 teaspoons salt
1 teaspoon freshly ground black pepper
2 tablespoons olive oil, divided
2 tablespoons butter
1 cup frozen pearl onions (onions do not need to be defrosted)
2 cloves garlic, pushed through a press
2 cups red wine (Merlot or Cabernet Sauvignon)
1 pound green beans, cut into 1 inch pieces
1 carrot, cut into 1 inch ribbons with a vegetable peeler
2 tablespoons Thick-It-Up

Heat oven to 325°F.
Toss beef with herbs de Provence, paprika, salt and pepper.
Heat half the oil in a Dutch oven over medium-high heat. Brown half the beef; transfer to a bowl.
Repeat with remaining oil and beef. Set aside.
Melt butter in Dutch oven. Add onions; cook 7–8 minutes until onions begin to brown.
Add garlic during last 2 minutes of cooking time.
Add reserved meat and accumulated juices, wine and 2 cups water.
Bring to a boil. Cover Dutch oven and place in oven. Cook 2 hours, until beef is tender.
Add green beans; cook 15 minutes more, just until beans are tender.
Transfer Dutch oven to stove top over medium-high heat. Add carrot; cook 5 minutes.
Stir in thickener; cook 2 minutes more, stirring, until sauce thickens.
Adjust seasonings to taste and serve immediately.

Preparation time: 10 minute(s)

Cooking time: 1 hour(s) 45 minute(s)

Asian Beef Salad

Rose — Sat, 24 Dec 2011 19:48:38 +0000

Asian Beef Salad

Marinade and Dressing Base: 4 green onions, chopped
3 garlic cloves, pushed through a press
¼ cup soy sauce
2 tablespoons no-sugar-added rice-wine vinegar
2 teaspoons sesame oil
1 teaspoon granular sugar substitute
½ teaspoon curry powder
¼ teaspoon dried ginger
Salad: 1½ pounds beef sirloin, cut against the grain in 1/8-inch strips
2 tablespoons canola oil
6 cups mixed salad greens
1 red bell pepper, thinly sliced
1 can (8-ounces) sliced water chestnuts, drained

Mix green onions, garlic, soy sauce, rice wine vinegar, sesame oil and sugar substitute in a small bowl.
Pour half into a resealable plastic bag; add steak and marinate overnight in the refrigerator.
To remaining soy sauce mixture, add curry powder and ginger.
Heat canola oil in a large skillet over high heat until very hot.
Drain beef and discard marinade; quickly stir-fry beef 2 to 3 minutes in hot oil for medium doneness.
Transfer to a large mixing bowl. Add salad greens, bell pepper, water chestnuts and reserved soy dressing. Toss to coat.

Preparation time: 15 minute(s)

Cooking time: 5 minute(s)

Atkins Cuisine Waffles

Rose — Sat, 24 Dec 2011 19:45:12 +0000

Atkins Cuisine Waffles

1 cup Atkins Cuisine All-Purpose Baking Mix
1 packet granular sugar substitute
2 teaspoon baking powder
¼ teaspoon salt
1 cup half and half
1 large egg

In a large bowl, blend together baking mix, baking powder, sugar substitute and salt.
In another large bowl, mix the half-and-half and beaten egg.
Add dry ingredients to the liquid ingredients and whisk batter until any lumps are removed. Don’t overbeat.
Let the mixture sit for at least 5 minutes to activate the baking powder.
Heat the waffle iron and pour the batter in the center of the waffle iron.
Close the top and cook waffles for about 1–1 1/2 minutes or until golden brown.
Repeat with last waffle.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Baked Meatballs

Rose — Sat, 24 Dec 2011 19:41:52 +0000

Baked Meatballs

1 tablespoon olive oil
½ green onion, finely chopped
3 garlic cloves, minced
½ pound ground veal
½ pound ground beef
½ pound ground pork
½ cup grated Parmesan cheese
2 eggs
½ teaspoon salt
¼ teaspoon pepper

Heat oven to 375°F.
In a skillet, over high heat, cook onion 5 minutes, stirring frequently, until softened.
Add garlic and cook 1 minute more.
Transfer to a bowl and mix in ground meats, cheese, eggs, salt, and pepper.
Roll into golf ball-size meatballs. Place on a jelly roll pan.
Bake 20–25 minutes, until browned and cooked through.

Preparation time: 8 minute(s)

Cooking time: 35 minute(s)

Beef Stroganoff

Rose — Sat, 24 Dec 2011 19:38:21 +0000

Beef Stroganoff

1 ¼ pounds skirt steak or beef tenderloin, cut into 2 x 1 strips
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons canola oil
1 tablespoon butter
½ cup finely chopped Spanish onion
3 ounce small white mushrooms
¼ cup dry red wine
1 cup beef broth (not low sodium) or 3 tablespoons demi-glace mixed with 3/4 cup water
¼ cup sour cream
1 teaspoon Dijon mustard

Heat oven to warm setting. Sprinkle meat with salt and pepper.
In a large nonstick skillet heat oil over medium-high heat. Brown meat in batches, about 1 minute per side. Transfer to a platter and place in oven.
Melt butter in skillet; add onion and cook 3 minutes, until softened. Add mushrooms. Cook 10 minutes, stirring occasionally, until mushroom liquid evaporates.
Add wine; cook 5 minutes. Stir in beef broth and cook 10 minutes, until mushrooms are coated with a thick sauce.
Stir in sour cream and mustard. Add meat and accumulated juices.
Reduce heat to low and cook 2-3 minutes, until meat is heated through.
Season to taste with salt and pepper.

Preparation time: 15 minute(s)

Cooking time: 25 minute(s)

Double-Chocolate Express Smoothie

Rose — Sat, 17 Dec 2011 21:54:03 +0000

Double-Chocolate Express Smoothie

½ cup water
3 tablespoons half-and-half
1 ½ scoops (3 tablespoons) chocolate protein shake mix
1 tablespoon unsweetened cocoa powder
¾ teaspoon decaffeinated espresso powder (or decaffeinated instant coffee granules)
4 ice cubes
Cocoa powder or sugar-free chocolate syrup, for garnish

Combine the water, half-and-half, shake mix, cocoa and espresso powders in a blender; blend until smooth.
With the machine running, add the ice cubes, one at a time, and blend until smooth.
Pour into a tall glass, and garnish with a dusting of cocoa powder or drizzle with sugar-free chocolate syrup, if desired. Serve immediately.

Preparation time: 5 minute(s)

Creamy Chocolate Soda

Rose — Sat, 17 Dec 2011 21:48:30 +0000

Creamy Chocolate Soda

3 cups heavy cream
2 large eggs
2 large egg yolks
¾ cup Dutch process unsweetened cocoa powder
¾ cup granular sugar substitute
¼ teaspoon salt
2 teaspoons vanilla extract
½ teaspoon almond extract

Pour heavy cream into a heavy-bottomed 3-quart saucepan and place over medium heat.
Bring to a low boil, stirring often so the cream does not boil over.
Remove from heat. In a large mixing bowl, combine the eggs, yolks, cocoa powder, sugar substitute and salt.
With an electric mixer on medium, beat together until thickened and smooth, 2 to 3 minutes, scraping sides of bowl with a rubber spatula.
Using a ladle, remove about a cup of the hot cream from the pan, and gradually whisk into egg mixture.
Whisking, pour tempered egg mixture into remaining cream in saucepan.
Place over medium heat and whisk until slightly thickened, 1 to 2 minutes.
Pour into a clean bowl, whisk in extracts and let stand until custard is cooled to room temperature, about 1 1/2 hours.
Refrigerate 2 hours, until well chilled, or cover with plastic wrap and refrigerate overnight.
Freeze in ice cream maker according to manufacturers directions.
When freezing process is complete, serve immediately for soft serve ice cream, or for firm ice cream, place in an airtight container and freeze 2 to 4 hours or overnight.

Preparation time: 5 minute(s)

Coffee Frappe

Rose — Sat, 17 Dec 2011 21:43:44 +0000

Coffee Frappe

3 tablespoon sugar-free vanilla syrup
¼ cup chilled extra-strong decaf coffee
2 scoops vanilla protein shake mix
3 tablespoon heavy cream

Place two cups of ice in a blender and crush well. Add syrup, coffee and shake mix.
Blend on high speed until smooth, then add cream and blend just until incorporated.

Preparation time: 5 minute(s)

Coffee Eggnog

Rose — Sat, 17 Dec 2011 21:40:56 +0000

Coffee Eggnog

2 eggs (or 4 ounces egg substitute, such as Eggbeaters)
1 teaspoon granular sugar substitute
½ teaspoon vanilla extract
1 cup chilled decaffeinated coffee
1 cup heavy cream
½ cup dark rum
⅛ teaspoon ground cinnamon

In a small bowl, beat eggs and sugar substitute.
Add vanilla, coffee, cream and rum (if using); mix thoroughly.
Sprinkle top with cinnamon.

Preparation time: 5 minute(s)

Cattle Ranch Beef Spread

Rose — Sat, 17 Dec 2011 21:37:00 +0000

Cattle Ranch Beef Spread

⅓ cup finely chopped beef jerky (about 3 ounces)
1 package (8 ounce) cream cheese, softened to room temperature
½ cup sour cream
2 green onions, finely chopped
2 tablespoons chopped red or green pepper
½ tablespoon Worcestershire sauce
Freshly ground black pepper

Mix beef, cream cheese, sour cream, green onions, green pepper and Worcestershire sauce.
Add black pepper to taste. Let stand 1 hour for flavors to blend.

Preparation time: 10 minute(s)

Caponata

Rose — Sat, 17 Dec 2011 21:32:49 +0000

Caponata

¼ cup extra virgin olive oil
1 medium eggplant or 2 Italian eggplants (about 12 ounces), peeled and cut into ⅓ cubes
½ red bell pepper
½ small onion, finely chopped
1 large clove garlic, pushed through a press
¼ cup water
2 tablespoons fresh lemon juice
1 teaspoon salt
2 tablespoons drained capers
2 tablespoons chopped fresh parsley leaves

In a large saucepan, heat olive oil over medium heat and add the eggplant, bell pepper, onion, garlic and water and bring to a boil.
Cover and simmer until eggplant is tender and most of the liquid has evaporated, about 15 minutes. Stir occasionally.
Mix in lemon juice, salt, capers and parsley. Cool to room temperature.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Cajun Pork Riblets

Rose — Sat, 17 Dec 2011 21:28:02 +0000

Cajun Pork Riblets

1 pound pork ribs, cut into 1-inch pieces by the butcher
2 tablespoons unsalted butter, melted
1 tablespoon hot pepper sauce
¼ cup cajun seasoning
2 tablespoons Dixie Diner Carb Counters™
Bread Crumb Mix

Heat oven to 350°F.
In a small bowl mix butter and hot pepper sauce. In a shallow plate mix seasoning and breadcrumbs.
Dip ribs into butter mixture and then seasoning mixture.
Arrange on an ungreased baking sheet. Bake 45 minutes, until golden and cooked through. Serve with Blue Cheese Dressing, if desired.

Preparation time: 10 minute(s)

Cooking time: 45 minute(s)

Buffalo Chicken Wings

Rose — Sat, 17 Dec 2011 21:24:07 +0000

Buffalo Chicken Wings

Wings: 1 large egg
1 cup cider vinegar
½ cup canola oil
1 teaspoon salt
½ teaspoon pepper
½ teaspoon garlic powder
¼ teaspoon celery salt
⅛ teaspoon cayenne
2 pounds chicken wings, separated at joint and wing tips discarded
Blue-Cheese Dipping Sauce: 1 cup mayonnaise
½ cup sour cream
⅓ cup crumbled blue cheese
1 scallion, chopped
1 tablespoon fresh lemon juice
1 teaspoon chopped garlic

For the wings: Preheat oven to 450F.
Beat egg in a medium bowl. Add vinegar, oil, salt, pepper, garlic powder, celery salt and cayenne; stir until well combined.
Dip chicken pieces into marinade and arrange on a large baking pan.
Bake 30 minutes, turning and brushing with marinade several times, until wings are crisp.
For the dipping sauce: While wings are cooking, mix mayonnaise, sour cream, blue cheese, scallion, lemon juice and garlic.
Set aside until wings are done.
Serve wings while hot with dipping sauce.

Preparation time: 25 minute(s)

Cooking time: 20 minute(s)

Coconut Vanilla Shake

Rose — Sat, 17 Dec 2011 21:14:51 +0000

Coconut Vanilla Shake

14 ounces no-added-sugar coconut milk
2 ounces sugar-free vanilla protein powder
½ teaspoon vanilla extract

Place coconut milk, protein powder, vanilla and 2 cups of ice cubes in a blender and pulse until smooth and creamy.

Preparation time: 5 minute(s)

Chocolate Mudslide

Rose — Sat, 17 Dec 2011 21:09:25 +0000

Chocolate Mudslide

1 cup heavy cream
½ cup water
½ cup sugar free chocolate syrup
3 tablespoons cocoa powder
1 teaspoon vanilla extract

In a medium saucepan, combine cream, water, syrup and cocoa powder.
Bring to a simmer and stir until cocoa powder dissolves.
Remove from heat and stir in chocolate and vanilla extracts.
Pour mixture into an 8 square pan.
Freeze until almost solid, about 3 hours.
To serve, break up frozen mixture, place in blender or food processor and blend until softened and slushy.
Transfer to glasses and serve.

Preparation time: 5 minute(s)

Cooking time: 5 minute(s)

Beef Carpaccio with Arugula and Caper Vinaigrette

Rose — Sat, 10 Dec 2011 16:33:58 +0000

: Beef Carpaccio with Arugula and Caper Vinaigrette

12 ounce filet mignon (tenderloin steak)
3 tablespoons fresh lemon juice (about 1 small lemon)
1 tablespoon red wine vinegar
¼ cup extra virgin olive oil
½ teaspoon salt
½ teaspoon freshly ground black pepper
2 tablespoons drained nonpareil capers
3 cups gently packed arugula leaves, washed and thinly sliced
Parmesan cheese curls (make with a vegetable peeler)

Wrap beef in plastic wrap and freeze until firm, about 1 hour.
Cut beef across the grain into ⅛ slices. Place slices between two sheets of plastic wrap and pound with a kitchen mallet until paper-thin but thick enough to be lifted from the plastic without tearing.
Roll up beef in plastic and refrigerate 1 hour.
For vinaigrette: In a blender, process lemon juice, vinegar, oil and salt until smooth. (You may also whisk dressing ingredients in a bowl.)
Pour into a small bowl and stir in capers.
Arrange beef slices in a single layer over six plates.
Toss arugula with half the dressing. Pile arugula on top of beef. Top with Parmesan curls (make with vegetable peeler) and serve remaining dressing separately.

Preparation time: 15 minute(s)

Baked Stuffed Mushrooms with Sausage and Mozzarella

Rose — Sat, 10 Dec 2011 16:30:16 +0000

: Baked Stuffed Mushrooms with Sausage and Mozzarella

1 pound (about 24) large fresh white mushrooms, cleaned
2 tablespoons olive oil, divided
6 ounces bulk Italian sausage
3 green onions, sliced (about ½ cup)
1 teaspoon chopped garlic
½ teaspoon Italian seasoning
½ cup mozzarella cheese, shredded
¼ cup Parmesan cheese, grated

Preheat oven to 400°F.
Remove stems from mushrooms; finely chop enough stems to equal ½ cup and reserve.
Place mushroom caps in a bowl and toss with 1 tablespoon oil.
Arrange caps cavity side up on a shallow baking pan and set aside.
Heat remaining oil in a medium skillet over high heat.
Add sausage, green onion, garlic, Italian seasoning and reserved chopped mushroom stems. Sauté, breaking up sausage into smaller pieces, for about 5 minutes, until cooked through and nicely browned.
Remove from heat; add both cheeses and stir just until cheese melts.
Stuff mushroom caps with sausage mixture and bake 10–15 minutes, until mushrooms are tender and cheese is slightly golden.

Preparation time: 35 minute(s)

Cooking time: 10 minute(s)

Cherry Cream Soda

Rose — Sat, 10 Dec 2011 16:26:43 +0000

: Cherry Cream Soda

Cracked or crushed ice
2 tablespoons sugar free cherry syrup
1 tablespoon sugar free vanilla syrup
2 tablespoons heavy cream
1 drop red food coloring (optional)
1 cup chilled sparkling water or seltzer
Whipped cream for topping (optional)

Fill a tall glass half full with ice. Add cherry and vanilla syrups, cream and 1 drop of red food coloring(optional); stir to combine.
Add sparkling water and stir until blended.
Top with a dollop of whipped cream (if desired). Serve immediately.

Preparation time: 5 minute(s)

Avocado Gazpacho Smoothie

Rose — Sat, 10 Dec 2011 16:23:40 +0000

: Avocado Gazpacho Smoothie

1 avocado, sliced
1 cup water
1 ounce goat cheese
1 tablespoon heavy cream
2 teaspoons fresh lime juice
2 teaspoons fresh chives, snipped
⅛ teaspoon salt

Place cut-up avocado in a blender. Add remaining ingredients, and blend until smooth. If needed, add additional water, 1 tablespoon at a time, to reach desired consistency.
Pour into a tall glass, and garnish with chives and an avocado slice, if desired. Serve immediately.

Preparation time: 5 minute(s)

Almond Pineapple Smoothie

Rose — Sat, 10 Dec 2011 16:20:48 +0000

: Almond Pineapple Smoothie

4 ounces plain whole-milk yogurt
2.5 ounce fresh pineapple cubes
2 tablespoons almonds
½ cup unflavored, unsweetened almond milk

Combine all ingredients in a blender, blend until smooth.

Baked Quesadillas

Rose — Sat, 10 Dec 2011 16:16:56 +0000

: Baked Quesadillas

2 tablespoons virgin olive oil, divided
2 tablespoons onion, diced
1 pound roast boneless pork loin, cut in very thin slices
8 ounces grated Monterey jack cheese
¼ cup no-added sugar green (tomatillo) salsa
1 jalapeño pepper
¼ cup chopped cilantro leaves
½ teaspoon freshly ground black pepper
¼ teaspoon salt
6 7-inch Mama Lupe’s low-carb tortillas

Heat oven to 450°F.
Heat 1 tablespoon of the oil in large skillet over medium-high heat. Cook onion 5 minutes, until softened.
Transfer to a bowl. Add pork, cheese, green salsa, jalapeño, cilantro, pepper and salt. Mix well.
Brush one side of each tortilla with remaining oil.
Spoon one-sixth of pork mixture over half of non-oiled side of each tortilla and fold in half over filling.
Place on a baking sheet. Bake 5 minutes, until crisp and golden.

Preparation time: 10 minute(s)

Cooking time: 10 minute(s)

Baked Goat Cheese and Ricotta Custards

Rose — Sat, 10 Dec 2011 16:13:52 +0000

: Baked Goat Cheese and Ricotta Custards

Cooking spray for greasing the ramekins
1 cup whole milk ricotta cheese
6 ounces goat cheese
3 tablespoons grated Parmesan cheese
3 tablespoons coarsely chopped walnuts
2 tablespoons chopped fresh basil leaves
2 eggs, lightly beaten
12 large spinach leaves, stemmed and washed
⅛ teaspoon salt
⅛ teaspoon pepper

Heat oven to 350°F. Spray cooking spray onto four 5-ounce ramekins or custard cups.
Combine ricotta, goat cheese, Parmesan, walnuts, basil, egg, salt, and pepper in a bowl and mix well.
Line each ramekin with 3 spinach leaves. Divide cheese mixture; fill full. Bake 30 minutes. Cool 5 minutes.
To serve, run a knife around the rim of each custard. Invert onto small plates. Salt and pepper to taste.

Cooking time: 50 minute(s)

Baked Artichoke-Parsley Cheese Squares

Rose — Sat, 10 Dec 2011 16:09:02 +0000

: Baked Artichoke-Parsley Cheese Squares

2 tablespoons extra virgin olive oil
3 green onions, finely chopped (about ½ cup)
1 tablespoon chopped garlic
1 package (9 ounces) frozen artichokes, thawed, drained and chopped
½ teaspoon dried oregano
¼ teaspoon crushed red pepper flakes
4 large eggs, beaten
8 ounces Monterey jack cheese or pepper jack cheese, shredded
2 tablespoons soy flour
2 tablespoons fresh parsley, chopped
½ teaspoon salt
¼ teaspoon freshly ground pepper

Preheat oven to 325°F.
In a medium skillet over medium-high heat, heat oil and sauté green onion until softened, about 4 minutes.
Add garlic and sauté until aroma is released, about 30 seconds.
Add artichokes, oregano and pepper flakes and cook until artichokes are warmed through, about 2 minutes.
Allow to cool slightly, about 5 minutes.
In a large bowl, gently whisk eggs, cheese, soy flour, parsley, salt and pepper until well-combined.
Using a wooden spoon, stir in artichoke mixture.
Pour artichoke batter into an 8 square baking dish and bake 30 minutes, until set and slightly golden on top.
Cool slightly before cutting into squares.

Preparation time: 10 minute(s)

Cooking time: 35 minute(s)

Atkins Garlic Toast Crisps

Rose — Sat, 10 Dec 2011 16:03:45 +0000

: Atkins Garlic Toast Crisps

4 tablespoons extra virgin olive oil
2 tablespoons chopped garlic
2 cups Atkins Cuisine™ All Purpose Baking Mix
1 tablespoon baking powder
½ teaspoon salt
1 cup club soda
2 large eggs, lightly beaten

Heat oven to 350°F. Lightly coat an 8-inch by 4-inch loaf pan with olive oil spray.
Place olive oil and garlic in a small microwave-safe cup and microwave on high until garlic turns golden, about 1 minute. (Or cook in a small saucepan over medium-high heat, for 4 to 5 minutes, stirring occasionally.) Set aside.
In a large mixing bowl, combine baking mix, baking powder and salt and blend well.
Add club soda, eggs and 1 tablespoon of the garlic oil. Mix by hand or with an electric mixer until just combined.
Transfer dough to prepared pan, smooth top and bake 45 minutes, until a tester inserted into the center comes out clean.
Transfer loaf to a wire rack to cool for 20 minutes. Meanwhile, increase oven temperature to 400°F.
When loaf has cooled, using a serrated knife, cut loaf into 20 thin slices.
Place them on an ungreased baking sheet and brush with the remaining garlic oil, turning to coat both sides.
Bake until golden and crisp, about 14 minutes.

Preparation time: 10 minute(s)

Cooking time: 1 hour(s)

Asparagus and Leek Soup

Rose — Sat, 10 Dec 2011 15:59:45 +0000

: Asparagus and Leek Soup

2 tablespoons unsalted butter
1 leek (white part only), halved lengthwise, washed well and chopped
¾ pound asparagus, cut into ½ pieces
1 teaspoon chopped garlic
1 can (14 ½ ounces) chicken broth
⅓ cup heavy cream

Melt butter in a large pot over medium-high heat. Add leeks and sauté for 3 minutes.
Add asparagus and cook 1 minute more. Add garlic and sauté for 30 more seconds.
Add broth to pot and bring to a boil.
Lower heat, cover and simmer 8 to 10 minutes, until asparagus is tender.
Mix in cream, salt and pepper. Blend soup in a food processor or blender until smooth.
Return to pot to heat through before serving (if necessary).
Season with salt and freshly ground black pepper to taste.

Preparation time: 15 minute(s)

Cooking time: 15 minute(s)

Iced Chai Tea

Rose — Sat, 10 Dec 2011 15:55:12 +0000

: Iced Chai Tea

4 spiced chai tea bag
¼ teaspoon ground cardamom
2 cups water
¼ cup heavy cream
3 tablespoons sugar-free vanilla syrup
1 teaspoon sucralose sweetener
¼ teaspoon coconut extract

Combine tea bags, cardamom and boiling water in a large glass measuring cup or teapot; steep according to package directions, about 5 minutes.
Remove tea bags, pressing well to extract tea; discard bags. Refrigerate mixture until well chilled, at least an hour.
Place tea in a blender along with cream, syrup, sugar substitute, coconut extract and 8 ice cubes.
Blend until smooth. Pour into two tall glasses, dust with ground cinnamon and serve with cinnamon sticks (optional).

Preparation time: 10 minute(s)

Iced Chamomile Tea

Rose — Sat, 10 Dec 2011 15:52:35 +0000

: Iced Chamomile Tea

4 chamomile tea bags
6 cups water
1 teaspoon sucralose sweetener
2 tablespoons lemon juice

Brew teabags in water for 10 minutes.
Chill 1 hour.Dissolve sugar substitute in cold tea.
Add lemon juice. Serve over ice.

Preparation time: 5 minute(s)

Roasted Red Pepper and Carrot Soup

Rose — Sat, 10 Dec 2011 15:37:31 +0000

: Roasted Red Pepper and Carrot Soup

2 large red bell peppers
1 teaspoon of olive oil (new addition now allowed on the Dukan Diet)
1/2 teaspoon of curry powder
1 bay leaf
1 large sliced onion
3 large sliced carrots
4 cloves of peeled and diced garlic
Sea salt and freshly ground black pepper to taste

Preheat oven to 350°F, 180°C or Gas Mark 4.
Place bell peppers on baking sheet and roast for about 1 hour turning occasionally. The skin should be wrinkled and blackened all over.
Put the peppers in a plastic bag and when cool rub off the skin and remove any seeds.
Heat the oil in pan over medium heat
Add the curry powder and bay leaf and stir 10 seconds.
Then add the onion, carrots and garlic
If you want to omit the oil, dry fry the onions first in a little water then add the bay leaf and curry powder before adding the carrots and garlic.
Cover until onion is soft.
Add 4 cups of water and bring to the boil.
Reduce heat to simmer continue cooking for a further 30 minutes.
Transfer the mixture to a liquidizer or use a hand blender and puree until smooth.
Season to taste and serve.

French Toast

Rose — Sat, 10 Dec 2011 15:31:06 +0000

: French Toast

For the bread: 4 tablespoons oat flour
1 teaspoon baking powder
2 tablespoons fat free Greek yogurt
2 eggs
For the egg mixture: 2 eggs
20 cl milk (about a small glass)
an artificial sweetener of your choice
2 teaspoons vanilla extract

For the bread: Mix everything together. Put the batter in a microwave proof dish and microwave it for 4 minutes at 750 watts.
For the egg mixture:Beat everything together to make the egg mixture. Take your spongy bread and cut it into pieces.
Dip each piece of bread into the egg mixture, allowing bread to soak up some of the mixture.
Put a tiny bit of olive oil on a non stick large skillet on medium high heat.
Add slices of bread onto the skillet. Fry until brown on both sides, flipping the bread when necessary.

Chocolate Oat Bran Cereal

Rose — Sat, 10 Dec 2011 15:16:53 +0000

: Chocolate Oat Bran Cereal

6 tablespoons of oat bran
3 teaspoons of of reduced fat, no sugar added, cocoa powder
1 whole egg and 1 egg yolk
Sweetener to taste

Place oat bran and cocoa powder in a bowl and mix throughly.
Beat eggs in another bowl with the sweetener and then add to the oat bran mixture.
Roll the mixture into small balls and place on baking paper on a baking sheet.
Press down lightly on the top of each ball with a fork.
Place in a preheated oven at 375 degrees F for approximately 15 minutes.
Place the cereal on a wire tray to cool.

Oven Baked Salmon Fillet

Rose — Sat, 10 Dec 2011 15:09:22 +0000

: Oven Baked Salmon Fillet

A piece of salmon fillet for each serving
Lemon slices
Freshly ground black pepper

Take a piece of aluminum foil large enough to wrap a couple of fillets.
Put two pieces of lemon on the foil for each fillet.
Place each salmon fillet on top of two lemon slices.
Season with freshly ground black pepper.
Wrap the fillets in the foil.
Cook in a medium heat in the oven until cooked.

Ham Crispies

Rose — Sat, 10 Dec 2011 15:05:22 +0000

: Ham Crispies

Slices of low fat ham (Not too thick or they won’t go crispy)

Spread out your slices of ham on a baking tray.
Place into a preheated oven at 200C.
Cook for 7 or 8 minutes.
Turn the ham slices over and finish under a hot grill.

Meringues à la Dukan

Rose — Sat, 10 Dec 2011 14:56:37 +0000

: Meringues à la Dukan

4 egg whites (Allowed to come to room temperature if necessary)
1/2 teaspoon of cream of tartar
1 cup of zero calories sugar substitute

Put the egg whites in a clean, dry, grease-free bowl with the cream of tartar and whisk until the egg whites form soft peaks that hold their shape.
Add the sweetener one tablespoon at a time.
When all the sweetener has been added, continue whisking until the egg whites become glossy and form stiff peaks that hold their shape.
Using a piping bag with a large star nozzle pipe your meringue on to parchment paper placed on a baking sheet.
Place in a preheated cool oven at 250°F, 130°C or Gas Mark 1/2 for 30 minutes when the meringues should be crisp and dry.
Turn the oven off and allow the meringues to cool in the oven for a further 30 minutes.
When completely cool, store in an air tight container until needed, for up to seven days.

Herby Omelette

Rose — Sat, 10 Dec 2011 14:50:35 +0000

: Herby Omelette

1 whole egg
1 egg white
1 tablespoon of skim milk
Chopped herbs of your choice
Salt and pepper

Beat the egg, egg white and milk in a small bowl.
Add a little salt and pepper .
If you prefer your herbs mixed into your omelet add them to the bowl and mix in. (You might want to save a small amount to use as a garnish.)
Prepare your pan by heating and adding a few drops of oil which you wipe away with a piece of kitchen paper.
Add the mix and cook until done to your liking.
Place your omelet on a plate and add your herbs or add your herbs in the pan and fold your omelet in half before putting on a plate.

Cauliflower Mash

Rose — Sat, 10 Dec 2011 14:44:55 +0000

: Cauliflower Mash

1 medium to large cauliflower
Zero fat yogurt as needed
Salt & pepper
Paprika

Break the cauliflower in to florets and steam until tender.
Put the cauliflower and the salt and pepper in blender and blitz until smooth, adding a little yogurt as needed to give the consistency preferred.
Pour the mixture into an oven proof dish and sprinkle with paprika.
Bake in a hot oven until the top has browned slightly.

Cauliflower Rice

Rose — Sat, 10 Dec 2011 14:39:19 +0000

: Cauliflower Rice

1 medium cauliflower
1 medium onion
1 teaspoon fennel seeds
2 teaspoons turmeric
1 teaspoon paprika
1 teaspoon cumin

Rice your cauliflower in the food processor.
Chop the onion and dry fry with the spices until soft, adding a little water if needed.
Add the cauliflower and continue cooking until done. Again you can add a little water but don’t over do the water and don’t over cook.

Lemon Chicken

Rose — Sat, 10 Dec 2011 14:34:20 +0000

: Lemon Chicken

1 pound chicken thighs (on the bone with the skin left on)
1 level tablespoon of lemon zest
3 tablespoons of lemon juice
1 cloves garlic, crushed
1 tablespoon of freshly chopped herbs or 1 teaspoon of dried mixed herbs
A small 1/2″ cube of fresh ginger finely chopped
Salt and pepper to taste
2 lemon slices and a little chopped herbs for garnish

Place the lemon juice, lemon zest, garlic, herbs, ginger and salt and pepper in a small bowl and mix together to make the marinade.
Place your chicken pieces in a freezer bag and add the marinade.
Make sure all your chicken pieces are fully coated with the marinade, seal the bag and place in the refrigerator for at least two hours.
When ready to cook put the chicken thighs in an oven proof roasting dish with the skin facing up, keeping the marinade for basting the chicken later.
Place in a preheated oven at 425°F or 220°C for 20 minutes and then baste with the remaining marinade.
Return to the oven and bake for a further 20 to 25 minutes or until the chicken is cooked through and the juices run clear.
Remove and discard the skin, take the meat off the bone and serve garnished with a slice of lemon and a sprinkle of fresh herbs.

Baked Tuna

Rose — Sun, 04 Dec 2011 13:41:32 +0000

: Baked Tuna

Two tuna steaks
1 lemon
2 tablespoons of chopped tarragon
1 finely chopped medium onion

Preheat your oven to 400 degrees F/200 degrees C/Gas Mark 6.
Take a non stick baking tray and wipe a few drops of oil around the tray using a piece of kitchen paper and place in the oven while you prepare the rest of the ingredients.
Remove two slices from the middle of the lemon and set to one side.
Zest and juice the remaining sections of the lemon.
Mix the tarragon and onion with a little lemon juice in a bowl.
Take the baking sheet from the oven and divide the tarragon and onion mix into two mounds on the baking sheet and place a tuna steak on top of each mound.
Return the baking tray to the oven and baked for five minutes.
Remove from the oven and turn the tuna steaks and the tarragon and onion mix.
Return to the oven for a further five minutes.
Place the tarragon and onion mix on each plate with the tuna steak on top and decorate with a slice of lemon.

Spicy Firecracker Prawns

Rose — Sun, 04 Dec 2011 13:36:14 +0000

: Spicy Firecracker Prawns

12 large Uncooked Prawns per person
Lemon Juice to coat
Ingredients for Spicy Firecracker Powder
1 teaspoon of Freshly Ground Black Pepper
1 teaspoon of Paprika
1/2 teaspoon of Dried Chili Flakes
1/2 teaspoon of Onion Powder
1/2 teaspoon of Oregano
1/2 teaspoon of Thyme
1/2 teaspoon of Garlic Powder
1/4 teaspoon of Cayenne Pepper

Peel the prawns and de-vein, leaving the tails on if preferred.
Place six prawns on each skewer (2 skewers per person).
Make up your dry Spicy Firecracker Powder adjusting amounts up or down – the amounts given should coat about 6 skewers.
Brush with lemon juice and sprinkle the Firecracker Powder over both sides of the prawns.
Cook on a barbecue or grill or broil until prawns are cooked, turning halfway through.

Tofu Saag Paneer

Rose — Sun, 04 Dec 2011 13:30:04 +0000

: Tofu Saag Paneer

8 oz of cubed Extra-firm Tofu
10 oz packet of thawed and drained Frozen Leaf Spinach
1/2 cup of Plain Soya Yogurt
1/4 cup Plain Soya Milk
1 chopped medium Onion
2 cloves of finely chopped Garlic
2 teaspoons of Curry Powder
1/2 teaspoon of grated Fresh Ginger

Dry fry tofu cubes until browned and put to one side.
Dry fry onions and garlic until soft adding a little water if needed.
Add in curry powder and ginger and cook for a couple more minutes.
Add spinach with two tablespoons of water and cook until the water has almost all evaporated.
Remove from heat and stir in soya yogurt and milk.
Finally gently stir in tofu cubes and serve.

Smoked Salmon Deviled Eggs

Rose — Sun, 04 Dec 2011 13:23:23 +0000

: Smoked Salmon Deviled Eggs

12 eggs, hard-boiled, cooled, and shelled
3 Tbsp fat-free cream cheese, softened
3 Tbsp fat-free sour cream
4 oz smoked salmon, chopped
2 Tbsp fresh chives, chopped
salt and pepper to taste

Slice eggs lengthwise and collect yolks in a medium bowl. Arrange emptied egg whites on a platter or deviled egg dish and set aside.
Mash egg yolks with a fork. Stir in fat-free cream cheese and fat-free sour cream until well-blended.
Fold in smoked salmon and chives. Add salt and pepper to taste, then fill egg whites with the yolk mixture.
Top with additional chopped chives. Keep refrigerated until serving.

Portuguese Style Piri Piri Chicken

Rose — Sun, 04 Dec 2011 13:16:41 +0000

: Portuguese Style Piri Piri Chicken

4 skinless chicken breast fillets or 8 skinless chick drumsticks
Juice of half a lemon
Juice of half a lime
2 cloves garlic, finely chopped
2 teaspoons crushed chillies
1teaspoon paprika
1 teaspoon oregano
¼ cup cider vinegar
Salt and black pepper

Place the chicken, chillies, garlic, lemon juice, paprika, oregano and vinegar in a bowl and mix together.
Season with salt and black pepper. Let the chicken marinade in the fridge over night if possible.
To cook the chicken, light the barbeque and wait until the flames have died down and/or the coals have turned white before you start cooking.
Place the chicken on the barbeque, turning every now and then to ensure the chicken cooks evenly, this will take about 25-30 minutes.
Once cooked, squeeze the juice of half a lime over the chicken and serve.