Angel Hair Pasta with Snow Peas

July 17, 2015

When a meat eater like me sees a dish like this they automatically think, oh, this is vegetarian, it's a good time to invite my vegetarian friends to come for dinner. But watch out, this dish is merely meatless. That means that somewhere in this plate is hidden animal product. In our case, it's chicken broth. Be aware of this because many vegetarians won't eat anything prepared with meat stock such as chicken stock or beef broth. It's a little tricky, many things like gelatin which include animal product. Remember, if you can't see it, it doesn't mean it's not there. In the end, we made this dish with vegetable broth and gluten free strand pasta. It was surprisingly delicious and it makes me very proud that I can accommodate my friends dietary needs.

Angel Hair Pasta with Snow Peas

Serves 4, working time 20 min., total time 30 min.

GTLF: Pasta p. 19

2 tablespoons olive oil

1 red bell pepper, diced

1 C thinly sliced scallions

4 cloves garlic, minced

1 tablespoon plus 1 tsp minced fresh ginger

3/4  pound snow peas, trimmed and cut diagonally into 1 in pieces

1 1/3 C reduced sodium chicken broth, defatted

3/4 tsp salt

1/4 tsp freshly ground black pepper

2 tsp cornstarch

12 oz. angel hair or capellini pasta

1. Start heating a large pot of water to boiling for the pasta. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the bell pepper and cook, stirring frequently, until tender, about 5 min. Add the scallions, garlic, and ginger and cook, stirring frequently, until the scallions are tender, about 4 min. longer.

2. Stir in the snow peas and cook until the snow peas are just crisp tender, about  min. Add the broth, salt, and black pepper and bring to a boil. In a cup, combine the cornstarch and 1 tablespoon of water, stir to blend, and stir into the sauce. Cook, stirring constantly, until the sauce is slightly thickened, about 1 min. longer.

3. Meanwhile, cook the angel hair pasta in the boiling water until just tender. Drain well. Transfer the vegetable mixture to a large bowl, add the pasta, and toss to combine. Spoon the pasta mixture onto 4 plates and serve.

Nutritional Information: 9 g fat, 443 calories, 1.1 g sat. fat, 76 g carbohydrate, 15 g protein, 0 mg cholesterol, 639 mg sodium.

Tips:

1. GTLF suggests ending this meal with Lemon Sorbet and fat free cranberry cookies.

2. Remember, this dish is very easy to convert to vegetarian by swapping out the chicken broth for the vegetable broth.

Five Spice Chicken

July 16, 2015

This last week, when Brian and I went shopping together, he was surprised when I added three never before used ingredients to our shopping cart. "Whoa!" he says, "I can't believe we've been doing this for two years now and we're still collecting ingredients!" It's true. The first time his eyes shone bright with wonder and anticipation was when we were working on an Asian dish that included 5-spice seasoning. He'd heard of it, but I never had... he just never imagined he'd live in a house where the seasoning was used... and he does. GTLF uses many, many seasonings I never tasted before AND they use them over and over again which means they never ever go to waste. Here is the second recipe we tried that includes 5-spice seasoning. It's very delicious.

Five-Spice Chicken

Serves 4, working time 40 min., total time 40 min.

GTLF: Chicken Breasts p. 43

3 tablespoons reduced sodium soy sauce

1 tablespoon plus 2 teaspoons cornstarch

1 tsp five spice powder

1 clove garlic, minced

3/4 pound skinless, boneless chicken breasts, cut into 3/4 in. cubes

3/4 C reduced sodium chicken broth, defatted

3 tablespoons chopped fresh cilantro or parsley

1 tablespoon hoisin sauce or plum jam

2 tsp rice vinegar

2 tsp vegetable oil

3 C bok choy, cut crosswise into 1 in. pieces

2 C cut green beans (1 in. pieces)

4 scallions, thinly sliced

1 tomato, cut into thin wedges

1. In a medium bowl, stir together 1 tablespoon of the soy sauce, 2 tsp of the cornstarch, the five spice powder, and garlic, Stir in the chicken and let stand for 15 min. Meanwhile, in a small bowl, stir together the remaining 2 tablespoons soy sauce, remaning 1 tablespoon cornstarch, the broth, cilantro, hoisin, and vinegar.

2. In a large nonstick skillet, heat 1 tsp of the oil until hot but not smoking over medium high heat. Add the chicken mixture and cook, stirring frequently, until the chicken is lightly browned and cooked through, about 5 min. With a slotted spoon, transfer the chicken to a plate.

3. Add the remaining 1 tsp oil to the pan. Add the bok choy and green beans and cook, stirring frequently, until the beans are almost crisp tender, about 6 min. Stir the reserved broth mixture to recombine and stir into the pan. Cook, stirring constantly, until the liquid is slightly reduced, about 2 min.

4. Return the chicken to the pan, add the scallions, and cook, stirring frequently, until the chicken is heated through, about 2 min. Stir in the tomato. Divide the chicken mixture among 4 plates and serve.

Nutritional Information: 4 g fat, 190 calories, 0.5 sat. fat, 16 g carbohydrate, 24 g protein, 49 mg cholesterol, 750 mg sodium.

TIPS:
1. We don't have much experience with Bok Choy so we just used the green leafy part of the plant and don't know what to do with the bottom stalk parts. Brian says they're very delicious on their own and plans to eat them like carrots. Any ideas would be helpful.

2. GTLF says you can experiment with various vegetables such as asparagus, broccoli, snow peas, cauliflower, and cherry tomatoes.

3. This recipe is for the chicken only, but I thought that we could use a little extra, I'm thinking about Brian here, so I added some rice. Just remember to add the calories if you're counting them. 1/4 C of cooked jasmine rice is about 160 calories.

Jamaican Jerked Shrimp with Pineapple

July 15, 2015

I have decided to not add whether or not we find a recipe to be delicious or not. This is because I can't imagine what one person will like and what they will not. This was incredibly clear the day my niece enjoyed my husband's native cuisine of kielbasa with sauerkraut. I struggled to eat it, she LOVED it! As I struggled with each bite, I kept asking myself over and over again what was it that I didn't like... was it the fact that it was just so sour? Was that taste really not delicious or just different? I couldn't decide. In this case, there are several flavors that in my experience aren't usually found together. But who am I to say they don't belong together. I found this taste to be extremely interesting.

Jamaican Jerked Shrimp with Pineapple

Serves 4, working time 25 min, total time 30 min.

GTLF: Grilling p. 81

5 scallions, thinly sliced

2 tablespoons minced fresh ginger

3 cloves garlic, minced

2 tsp olive oil

1/2 tsp ground allspice

1/2 tsp freshly ground black pepper

1/4 tsp cinnamon

1/8 tsp cayenne pepper

3/4 tsp salt

1 tablespoon firmly packed dark brown sugar

24 large shrimp (about 1 pound), shelled and deveined

20 oz. can juice packed pineapple wedges, drained

1 large red bell pepper, diced

2 tablespoons fresh lime juice

2 tablespoons chopped fresh mint

1. In a large bowl, combine 4 of the scallions, 1 tablespoon plus 2 tsp of the ginger, the garlic, oil, allspice, black pepper, cinnamon, cayenne, 1/2 tsp of the salt, and 1 tsp of the brown sugar. Add the shrimp, tossing well to coat. Set aside to marinate at room temperature while the grill preheats.

2. Preheat the grill with the grill topper to a medium heat. (When ready to cook, spray the grill topper, off the grill- with nonstick cooking spray)

3. Meanwhile, in a medium bowl, combine the pineapple, bell pepper, lime juice, the remaining scallion, remaining 1 tsp ginger, remaining 1/4 tsp salt, and remaining 2 tsp brown sugar. Stir in the mint and set aside.

4. Place the shrimp on the grill topper and grill, covered, turning once, for 4 min. or until just opaque. Divide the shrimp among 4 plates and serve with the pineapple mixture on the side.

Nutritional Information: 4 g fat, 240 calories, .6 g sat. fat, 32 g carbohydrate, 20 g protein, 140 mg cholesterol, 555 mg sodium.

TIPS:

1. There is something very satisfying about pulling from your own garden to incorporate in your food. I have several pots now of herbs that I can clip and snip for my meals. Mint is one of them. I highly recommend it for another reason. Buying herbs in the store is very expensive and they don't last long in the refrigerator. If you grow a few simple ones, you'll always have the freshest available, immediately on hand.

2. Scallions are one of those easy to grow and often used ingredients to dishes. When you use one, cut it down to about an inch of the roots and then place in a sunny place, (my kitchen windowsill) and it will grow up new again in a few days. 

3. GTLF suggests that the shrimp can be marinated as much as 12 hours before cooking.

4. All you have to do is spread the shrimp evenly over the grill and close the lid. You don't have to actually turn the shrimp every two minutes... it's fine.

Marinated Flank Steak and Potato Salad

July 14, 2015

This recipe is delicious, I mean of course for meat-eaters like me. What's great about this recipe is that it's easily divided into part. There are two parts to the recipe, a marinade for the meat followed by regular grilling instructions for medium rare meat; then a second part for a potato salad. The potato salad is a tangy combination of yummy creamy ingredients such as horseradish, mustard and sour cream. One thing I really enjoy about potato salad is the tangy. For me, the tangier the better and this one does the trick. It's a great recipe for summer... nice and cool, clean flavors.

Marinated Flank Steak and Potato Salad

serves 4, working time 15 min., total time 35 min.

GTLF: Grilling p. 51

1 pound baking potatoes

1/4 C reduced sodium chicken broth, de-fatted

1 1/4 tsp paprika

1 tsp dried thyme

1/2 tsp salt

1/4 tsp freshly ground black pepper

2 cloves garlic; minced

3/4 pound well trimmed flank steak

3 tablespoons reduced fat sour cream

2 tablespoon drained white horseradish

1 tablespoon distilled white vinegar

2 tsp coarse grained mustard

1/2 pound plum tomatoes, coarsely chopped

2 tablespoons snipped fresh dill

1. In a large pot of boiling water, cook the potatoes for 10 min. to blanch. Drain, then quarter the potatoes lengthwise. In a large shallow bowl, combine the broth, paprika, thyme, slat, pepper, and garlic. Add the potatoes and the steak and turn to coat with the paprika mixture. Set aside to marinate at room temperature while the grill preheats.

2. Preheat the grill to a high heat. Spray the rack and the grill topper, off the grill, with nonstick cooking spray. Grill the potatoes on the grill topper and the steak on the rack, covered, turning occasionally, for 10 min. or until the steak is medium rare.

3. Meanwhile, in a large bowl, combine the sour cream, horseradish, vinegar, and mustard. Dice the potatoes and add to the sour cream mixture along with the tomatoes and dill. Slice the steak, divide among 4 plates, and serve with the potato salad.

Nutritional Information: 8 g fat, 260 calories, 3.6 g sat. fat, 25 g carbohydrate, 22 g protein, 47 mg cholesterol, 425 mg sodium.

TIPS:
1. I couldn't figure out what they mean by draining the horseradish... do they intend for me to use paper towels as a filter or what?... I just skipped that part.

2. My grill is small so I had to the the potatoes first and then the steak. I have decided the time suggests are pretty spot on so I tend to not move food between the times. Also, when it says grill for 10 min, turning occasionally, I just set the timer for 5 min., open, turn and set for another 5 min. It helps to keep the stress level down since I just walk around with the timer and I don't worry about food between times.

3. The potato salad is purely vegetarian.

4. GTLF displays this dish with a side of corn on the cob, but I found that the steak with the potato salad is more than enough.

Vegetarian: Skillet Spanish Rice

July 13, 2015

WOW! It's been more than a month since I've been able to sit down and actually write anything in my blog... what a slacker! Just because I haven't written in the blog doesn't mean that I haven't been working on the recipes. I have. In fact, yesterday I completed the 360th. recipe. YAY me! I posted the last several recipes on my facebook asking for requests and today's recipe is one with a request. It's a wonderful take on Spanish rice. It's called Skillet Spanish Rice and is made with vegetable broth so it's very vegetarian.

Skillet Spanish Rice

Serves 4, working time 20 min., total time 40 min.
GTLF: Meatless Main Dishes p. 55

2 tsp olive oil

1 leek, quartered lengthwise and thinly sliced, or 5 scallions; thinly sliced

2 zucchini, thinly sliced

1 red onion, halved and thinly sliced

1 tsp dried basil

1 tsp dried thyme

1/2 tsp turmeric

1/2 tsp salt

1/8 tsp freshly ground black pepper

1 C long grain rice

14 1/2 oz can reduced sodium vegetable broth

1/4 C dry white wine

1 tablespoon cider vinegar

15 oz. can no salt added tomatoes, chopped and drained, juices reserved

1 1/2 C frozen peas

2 tablespoons grated Parmesan cheese

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium high heat. Add the leek, zucchini, and onion and cook until the onion begins to soften, about 4 min. Stir in the basil, thyme, turmeric, salt, and pepper and cook until fragrant, about 1 min.

2. Add the rice to the pan, stirring to coat. Stir in the broth, wine, vinegar, reserved tomato liquid, and 1/2 C of water and bring to a boil. Reduce to a simmer, cover, and cook for 15 min. Stir in the tomatoes and peas, cover, and cook until the rice is tender, about 5 min. Sprinkle the Parmesan over and serve.

Nutritional Information: 4 g fat, 340 calories, 1 g sat. fat, 64 g carbohydrate, 11 g protein, 2 mg cholesterol, 522 mg sodium.

TIPS:

1. I try really hard to taste the turmeric, but more and more I think the biggest effect of that spice is to give food a really bright, beautiful yellow color.

2. Zucchini doesn't last long in the refrigerator. One of my zucchini's went bad so I only used one zucchini to make this dish. Oh well, two would have been better, but the flavors were wonderful regardless.

3. I have decided I LOVE cooking with wine. I now have 8 oz. bottles of wine in my spice cabinet on a regular basis. It's funny, most people have wine in the wine cabinet for drinking, but me, it's in the spice cabinet. It gives food a very pretty fragrance and a lovely taste. Also, it adds a level of sophistication to the preparation of the food which makes me feel like I'm maturing as a cook.

Chicken Vegetable Chowder

June 4, 2015

One of the best things about GTLF is the fact that there are tons of recipes for truly delicious soups. I use the term "soup" loosely since I'm starting to see a real difference between chowders, soups, stews and all kinds of "soup" types foods. Today's version is a type of chowder. It's easy and I want to memorize it because I want to eat it again and again...

Chicken Vegetable Chowder

GTLF: Hearty Soups and Stews p. 11

Serves 4, working time 20 min., total time 30 min.

13 3/4 oz. can reduced sodium chicken broth, defatted

3/4 pound sweet potatoes, peeled and cut into 3/4 in. cubes

1 tsp dried thyme

1/2 tsp dried rosemary

1/4 tsp salt

3/4 pound skinless, boneless chicken breasts, cut into 3/4 in. chunks

2 C coarsely chopped broccoli florets

6 tablespoons slivered Canadian Bacon (2 oz)

14 3/4 oz can creamed corn

1 C frozen corn kernels

1/3 C reduced fat sour cream

1. In a Dutch oven or flameproof casserole, combine the broth, 1 C of water, the sweet potatoes, thyme, rosemary, and salt. Bring to a boil over high heat, reduced the heat to a simmer, and cook until the sweet potatoes are firm tender, about 6 min. Add the chicken and broccoli and simmer until the chicken is cooked through, about 3 min.

2. Stir in the Canadian bacon, creamed corn, and frozen corn. Return to a simmer and cook until the sweet potatoes are tender and the corn is heated through, about 2 min. Remove from the heat, stir in the sour cream, and serve.

Nutritional Information: 6 g fat, 353 calories, 2.1 g sat. fat, 48 g carbohydrate, 32 g protein, 63 mg cholesterol, 993 mg sodium.

Tips:

1. GTLF explains that this soup is supposed to be very thick. They suggest adding more water. I think that's a good idea. I like a little extra broth. 

Vegetarian Delights: Pasta with Vegetables in Creamy Cheese Sauce

June 3, 2015

This would be a great dish for my mom since she LOVES saucy sauces, especially white creamy ones with lots of butter and fat. Every times we go to an Italian restaurant, she needs to have the Alfredo sauce. This is not an Alfredo sauce, but man o man is it delicious and it's very low in fat!

Pasta with Vegetables in Creamy Cheese Sauce

GTLF: Vegetables p. 72

Serves 4, working time 30 min., total time 45 min.

2 tsp olive oil

 6 scallions, thinly sliced

2 red bell peppers, diced

1 medium head cauliflower, cut into florets (about 6 C)

3 tablespoons flour

3 C low fat (1%) milk

1 tsp. salt

1/2 tsp freshly ground black pepper

1/8 tsp cayenne pepper

8 oz. rotini pasta

1/2 C shredded medium or sharp cheddar cheese

2 tablespoons grated Parmesan Cheese

1. In a large non stick skillet, heat the oil until hot but not smoking over medium heat. Add the scallions and cook, stirring frequently, until the scallions are tender, about 4 min. Stir in the bell peppers and cauliflower and cook, stirring frequently, until the cauliflower is lightly browned, about 5 min.

2. Add the flour and cook, stirring constantly, until the vegetables are well coated, about 1 min. Gradually stir in the milk. Stir in the salt, black pepper, and cayenne, reduce the heat to low, and cook until the mixture is slightly thickened and the vegetables are tender, about 5 min. longer.

3. Meanwhile, in a large pot of boiling water, cook the pasta until just tender. Drain well. Add the pasta to the sauce and toss well to coat. Stir in the Cheddar and Parmesan and cook until the cheese is just melted, about 1 min. longer. Divide the pasta mixture among 4 shallow bowls and serve.

Nutritonal  Information: 11 g fat, 451 calories, 5.1 g sat fat, 67 g carbohydrate , 22 g protein, 24 mg cholesterol, 807 mg sodium.

Tips:

1. GTLF never makes a suggestion for whole grain pastas or quinoa or things like that, I suspect because those things weren't popular when the books were published... truthfully I only just started hearing about them a few years ago.... Since the Obama recipe suggested whole wheat pasta a while ago, I decided to use them in this recipe. It was lovely... although they do take some getting used to.

Delicious Dessert: Strawberries with Balsamic Vinegar

June 2, 2015

Hummm, balsamic vinegar and strawberries? You have to be kidding right? As it turns out, balsamic vinegar complements strawberries very well. I really enjoyed this dish, however, Brian argues that strawberries are already deliciously sweet and you don't need the sugar. He's probably right, but if you want to try a very tasty summery dessert, then this is a good one to try.

Strawberries with Balsamic Vinegar

GTLF: Italian Cooking p. 145

Serves 4, working time 10 min., total time 20 min.

1/3 C sugar

Three 3 X 1/2 in. strips of orange zest

Three 3 X 1/2 in. strips of lemon zest

3 tablespoons balsamic vinegar

2 pints strawberries, hulled and halved

1. In a small skillet or saucepan, combine the sugar and 1/4 C of water, stirring to blend. Add the orange zest and lemon zest and bring to a boil over medium heat. Boil for 2 min., remove from the heat, cover, and let cool to room temperature, about 20 min. Remove the orange and lemon zests and discard.

2. Transfer the syrup to a medium bowl and stir in the vinegar. Add the strawberries, tossing to coat. Spoon the berries and syrup into 4 bowls and serve.

Nutritional Information: 1 g fat, 116 calories, 0 g sat. fat, 29 g carbohydrate, 1 g protein, 0 mg cholesterol, 3 mg sodium.

Tips:

1. GTLF suggests that you can save the peelings of oranges and lemons in the freezer for any time you need zest. Cool!  You can also buy orange and lemon peel from the spice isle of grocery store. I figure there must be a difference, but I don't know what it is yet.

A Vegetarian Delight: Bright Summer Stir Fry

June 1, 2015

This dish truly is a vegetarian delight. It's beautiful to look at, delicious to eat and very low in calories. The best part is that since it's vegetarian, you don't have to "scrutinize" the calorie counts... Just be sure to watch the carbs... this recipe calls for 1/4 C of steamed rice. It's not much. Here's a secret, I make a bed of rice, make a well in the center (you know, like mashed potatoes) then I fill the hole with the stir fry. For me, it's all about illusion. If it pleases my eye and appears to be plenty, then I feel that way. It's a little weird.

Bright Summer Stir Fry

GTLF: Vegetables p. 67

Serves 4, working time: 40 min., total time: 40 min.

1 C long grain rice

1 tablespoon vegetable oil

2 cups small broccoli florets

2 ribs celery, thinly sliced on the diagonal

1 medium red onion, halved and thinly sliced

1 red bell pepper, cut into thin strips

1 yellow summer squash, halved lengthwise and cut into 1/2 in. thick slices

1 C reduced sodium chicken broth, de fatted, or reduced sodium vegetable broth

1/4 pound sugar snap peas

1 tablespoon minced fresh ginger

3 tablespoon reduced sodium soy sauce

1 tablespoon fresh lime juice

1 tablespoon sugar

2 tsp. cornstarch

2 tablespoon chopped fresh cilantro

1. In a medium saucepan, combine the rice and 2 C of water. Bring to a boil over high heat, reduce to a simmer, cover, and cook until the rice is tender, about 17 min.

2. Meanwhile, in a large nonstick skillet, heat the oil until hot but not smokin over medium high heat. Add the broccoli, celery, onion, bell pepper, and squash and cook, stirring constantly, until the onion is softened, about 5 min. Stir in the broth, snap peas, and ginger and bring to boil. Reduce to a simmer and cook until the vegetables are crisp tender, about 5 min.

3. Meanwhile, in a small bowl, stir together the soy sauce, lime juice, sugar, and cornstarch. Remove the skillet from the heat and stir in the soy sauce mixture. Return the pan to medium heat and cook, stirring constantly, until the mixture boils and is slightly thickened, about 1 min. Stir in the cilantro. Serve the stir fry with the rice.

Nutritional Information: 4 g fat, 299 calories, 0.5 g sat. fat, 58 g carbohydrate, 9 g protein, 0 mg cholesterol, 682 mg sodium.

Tips:

1. GTLF suggests ways to change up the vegetables... here's the rule, find vegetables that have similar texture. Yellow squash / zucchini; broccoli/ cauliflower; snap peas/green beans... I'm so amazed I never thought about this before GTLF.  So, besides food couplings, food with similar textures also help with recipe versatility. 

Old Fashioned Vegetable Beef Soup

May 28, 2015

Sometimes, even with the best planning things will happen to change them. In this case, I had a set meal to cook for company, but when company came, they came with food. How do you say no to that. Besides that she brought beautifully marinated steaks which were way more fancy than what I had planned so needless to say, we said yes. Then we went about our day, our activities ran long and before you knew it, they left without eating and I had to figure out what to do with four juicy steaks.  After steak for a couple of days, we were left with about 12 oz of cooked steak that we still needed to use up immediately.  Luckily, I found this recipe for Old Fashioned Vegetable Beef soup that used up the rest of the meat and it was delicious... and best part, no waste!  I got a feeling you'll love it as much as I did. The recipe calls for raw meat, but I added our grilled steak and didn't think twice about it.

2 C reduced sodium beef broth

1 tomato, coarsely chopped

3 cloves garlic; minced

1/2 tsp dried thyme

1/2 tsp dried rosemary

1/2 tsp Worcestershire sauce

1/4 tsp salt

4 oz. elbow macaroni

1 C frozen baby Lima beans

3/4 pound well trimmed top round of beef, cut into 1/2 in. dice

1 C frozen corn kernels

3 tablespoons ketchup

1. In a Dutch oven or large saucepan, combine the broth, tomato, garlic, thyme, rosemary, Worcestershire sauce, salt, and 3 C of water. Bring to a boil over medium heat, cover, and cook for 5 min. to blend the flavors.

2. Stir in the macaroni and lima beans, cover, and cook for 5 min. Stir in the beef, corn, and ketchup, cover, and cook until the meat is cooked through and the macaroni is tender, about 5 min.

Nutritional Information: 4 g fat, 337 calories, 1.1 g sat. fat, 46 g carbohydrate, 30 g protein, 49 mg cholesterol, 657 mg sodium.

Tips:

1.The soup is much juicer than what is pictured here. However, pasta tends to be very absorbent so if it sits, it will soak up the broth. For next day eating, be prepared to add a little beef broth if you like.

Michelle Obama's One Pot Meals: Pasta with Spinach and Tomatoes

May 27, 2015

So Michelle Obama has this program called "Let's Move" that promotes exercise and nutritious eating to help strengthen families and combat obesity. Recently when I was in Washington, D.C. I had the chance to visit the White House and see the garden that Michelle has put in to encourage home gardening for fresh vegetables. In fact, the chefs at the White House use fresh vegetables from the garden to embellish the dishes prepared for the First family. The Spinach Spaghetti recipe is from the Cooking Light magazine, March 2015 issue, as a collaboration with Michelle Obama. The eggplant recipe is GTLF and I think will become my go to for left over eggplant. It was delicious!

One Pot Pasta with Spinach and Tomatoes

Cooking Light, March 2015 The Family Dinner Issue

Serves 4, working time 29 min., total time 29 min.

1 tablespoon olive oil

1 C chopped onion

 6 cloves garlic finely chopped

1 14.5 oz. can unsalted petite diced tomatoes, un-drained

1 1/2 C unsalted chicken stock

1/2 tsp dried oregano

8 oz. whole grain strand pasta (spaghetti or linguine)

1/2 tsp salt

10 oz. fresh spinach

1 oz. Parmesan cheese, grated (about 1/4 C)

1. Heat a Dutch oven or large saucepan over medium high heat. Add oil, swirl to coat.

2. Add onion and garlic to pan, saute 3 min. or until onion starts to brown.

3. Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil.

4. Stir to submerge noodles in liquid.

5. Cover, reduce heat to medium low and cook 7 min. or until pasta is almost done.

6. Uncover; stir in salt.

7. Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 min.

8. Sprinkle with cheese.

Nutritional Information: 333 calories, 7.1 g fat,  15 g protein, 55 g carbohydrate, 9 g fiber, 5 mg cholesterol, 5 mg Iron, 538 mg sodium, 197 mg calcium.

Tips:

1. Cooking light suggests that you can substitute grape tomatoes for the canned tomatoes.

2. Cooking light says this pasta sauce will work well with any kind of pasta including shape pastas. 

3. I say that when you add strand pasta, cut them in half so they fit in the pan better. I couldn't believe the pasta cooks right in the pot!

Baked Eggplant with Herbs and Lemon

GTLF: Italian Cooking p 122

Serves 4, working time 20 min., total time 45 min.

2/3 C plain dried bread crumbs

3 tablespoons grated Parmesan cheese

1 1/4 tsp grated lemon zest

3/4 tsp dried oregano

3/4 tsp dried thyme

3 egg whites

1 eggplant (1 lb) peeled and sliced into 16 rounds

2 tsp olive oil

2 tsp lemon juice

8 oz. can no salt added tomato sauce

1/4 tsp salt

1. Preheat the oven to 400 degrees. Line a baking sheet with foil.

2. On a plate, combine the bread crumbs, Parmesan cheese, 3/4 tsp of the lemon zest, 1/4 tsp of the oregano, and 1/4 tsp of the thyme. In a shallow bowl, beat the egg whites with 2 tablespoons of water. Dip each eggplant round into the egg whites, then into the bread crumb mixture, and place on the prepared baking sheet.

3. In a small bowl, combine the oil and lemon juice and drizzle the mixture over the eggplant slices. Bake for 

25 min., or until crisp and golden brown. Transfer the eggplant to a serving platter.

4. Meanwhile, in a small saucepan, combine the tomato sauce, salt, the remaining 1/2 tsp lemon zest, remaining 1/2 tsp oregano and remaining 1/2 tsp thyme. Bring to a boil over medium heat. Reduce to a simmer and cook for 2 min. to blend the flavors. Spoon the sauce over the eggplant and serve.

Nutritional Information: 5 g fat, 168 calories, 1.2 g sat. fat, 24 g carbohydrate, 8 g protein, 3 mg cholesterol, 418 mg sodium.

TIPS:

1. I lined the baking sheet with foil and also sprayed the foil with nonstick cooking spray.

Brian's Birthday! Mochaccino Bavarian Cream

May 25, 2015

Because of the fact that Brian's Birthday falls around a holiday, Memorial Day, it feels even more important to have a yummy dessert to celebrate Brian's birthday. It turns out that he really loves mousses so he chose the following dessert. The Mochaccino Bavarian Cream is very delicious, but comes out a little more firm that what I always thought a mousse should be like. Regardless, this dessert is a must have and at only 262 calories, it's a no brainer.

Mochaccino Bavarian Cream

GTLF: Dessert p. 104

Serves 4, working time 25 min., total time 25 min. plus chilling time

Vanilla Yogurt Topping (described below)

1 C low fat 1% milk

1 envelope unflavored gelatin

2 large eggs

1/2 C granulated sugar
1/4 C unsweetened coca powder
1 tablespoon instant espresso powder
1/2 C plain nonfat yogurt
3 tablespoons reduced fat sour cream
12 chocolate covered coffee beans (optional)

Yogurt Topping

8 oz. vanilla low fat yogurt

1. Set a paper lined coffee filter, or a sieve lined with 2 layers of paper towels or dampened cheesecloth, over a bowl. Spoon the yogurt into the prepared utensil.

2. Cover the yogurt with a small plate or a sheet of plastic wrap and refrigerate for 3 to 6 hours, depending on the desired thickness. Discard the whey.

GTLF explains that draining the whey from yogurt makes a thick, tangy substitute for whipped topping. After 3 hours it's about as thick as sour cream. After 6 hours it's about as thick as cream cheese.

Mochaccino Bavarian Cream

1. Place 1/4 C of the milk in a small bowl, sprinkle the gelatin over, and let stand until softened, about 4 min.

2. In a medium bowl, combine the remaining 3/4 C milk, the eggs, sugar, cocoa, and espresso powder. Place the bowl over a saucepan of simmering water and cook, whisking, until the custard is slightly thickened, about 5 min. Add the softened gelatin and cook, whisking, until the gelatin is dissolved, about 2 min. Remove from the heat and let cool to room temperature.

3. Fold the plain yogurt and sour cream into the custard mixture. Spoon the mixture into 4 dessert bowls or glasses and refrigerate until chilled and set, about 2 hours. Top with a dollop of the yogurt topping, sprinkle with the coffee beans, and serve.

Nutritional Information: 6 g fat, 262 calories, 2.8g sat. fat, 42 g carbohydrate, 13 g protein, 116 mg cholesterol, 132 mg sodium

TIPS:

1. The big tip here is the dessert bowls. Use one that is about 6 oz. I used a 16 oz stemless wine glass that made the dessert appear to be really wimpy as far as serving size is concerned. Remember, a lot about diet and portion control is making your mind believe you have eaten enough. This dessert is more than filling for the portion, but being in the giant wine glass made it less enjoyable because it seemed so small.

Italian Beef Salad

May 24, 2015

As far as salads go, this one is a very simple one. It can be made largely of what you have in the freezer and pantry with few fresh vegetables, which makes this a very attractive dish on days when you don't have extra cash for a quick trip to the grocery or when you just don't have the time. It's delicious and in summer time, you can even pick from the garden. Basil is the main herb which grows easily in warm weather.

Italian Beef Salad

GTLF: Main Dish Salads p.

Serves 4, working time, total time

8 oz. penne pasta

10 oz. package frozen Italian green beans, thawed

4 tsp. olive oil

3/4 pound well trimmed sirloin, cut into 2 X 1/4 in. strips

1 onion, finely chopped

3 cloves garlic, minced

1 carrot, halved lengthwise and thinly sliced

1 1/2 pounds tomatoes, finely chopped

1/2 C chopped fresh basil

2 tablespoons balsamic vinegar

1/2 tsp salt

2 oz. shaved Parmesan cheese

1. In a large pot of boiling water, cook the pasta until just tender. Add the green beans during the last 2 min. of cooking time. Drain well.

2. Meanwhile, in a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the beef and cook, stirring frequently, until no longer pink, about 3 min. With a slotted spoon, transfer the beef to a plate.

3. Add the onion and garlic to the pan and cook, stirring frequently, until the onion is tender, about 5 min.  Add the carrot and cook, stirring frequently, until the carrot is crisp-tender, about 4 min. Transfer the vegetables to a large bowl and add the tomatoes, basil, vinegar, and salt.

4. Add the pasta, green beans, and beef to the bowl, tossing well to coat. Cool to temperature, divide evenly among 4 plates, top with the Parmesan, and serve.

Nutritional Information: 14 g fat, 521 calories, 4.9 g sat. fat, 65 g carbohydrate, 35 g protein, 63 mg cholesterol, 617 mg sodium

Tips:

1. GTLF suggests that if you can make the salad up to 8 hours in advanced but not to add the Parmesan until just before serving.

Pasta Vegetable Salad with Garlic Dressing

May 23, 2015

Well, if you like garlic and general vinegary type flavors, this recipe is for you. It's very tasty and as my palate is growing, I'm able to tolerate foods like this a lot more. This was Brian's choice, I never would have chosen a dish like this but I'm glad we made it. Truthfully, we're on a journey and the very nature of this journey is to try foods I normally wouldn't know about or think I'd like. This one is very delicious although it will have a garlic-y aftertaste, so bring a toothbrush if you take it to work or otherwise out.

Pasta Vegetable Salad with Garlic Dressing

GTLF: Main Dish Salads p. 135

Serves 4, working time 40 min., total time 40 min.

8 oz radiatore pasta

9 oz. package frozen artichoke hearts, thawed

6 cloves garlic

3/4 C reduced sodium chicken broth, defatted

3 tablespoons red wine vinegar

2 scallions, cut into 1 in. lengths

1/4 C chopped fresh basil

1 1/2 tablespoon olive oil

3/4 tsp salt

2 yellow summer squash, halved lengthwise

1 green bell pepper, seeded and halved lengthwise

1 eggplant (1 pound), peeled and cut lengthwise into 3/4 in. pieces

8 plum tomatoes ( 1 pound total) halved lengthwise

1/4 C chopped pitted green olives

1 oz. shaved Parmesan, or 1/4 C grated Parmesan cheese

1. In a large pot of boiling water, cook the pasta until just tender. Add the artichokes for the last 6 min. of cooking time. Drain and rinse under cold running water. Place in a large bowl.

2. Meanwhile, preheat the grill (with a grill topper, if possible). Wrap the garlic in foil. In a small bowl, combine the broth and vinegar. Set aside 1/4 C of the broth mixture to use as a baste. Place the remaining broth mixture in a food processor or blender along with the scallions, basil, oil, and salt; set the mixture aside in the processor bowl (or blender container).

3. Spray the rack or grill topper, off the grill, with nonstick cooking spray. Place the garlic, squash, bell pepper, and eggplant on the grill. Cover and grill at medium, or 6 in. from the heat, turning occasionally and basting with the reserved basting mixture, for 12-14 min., or until the vegetables are tender but not falling apart. Place the tomatoes (skin side down) on the grill for the last 6 min. of cooking time.

4. Cut the vegetables into bite size pieces and add to the bowl with the pasta and artichokes. Squeeze the garlic flesh from the grilled garlic cloves, add them to the food processor, and process the dressing to a smooth puree. Add the dressing and the olives to the bowl, tossing to coat. Divide among 4 plates, top with the Parmesan, and serve warm or at room temperature.

Nutritional Information: 10 g fat, 396 calories, 2 g sat. fat, 66 g carbohydrate, 15 g protein, 4 mg cholesterol, 866 mg sodium. 

Tips:

1. I used my electric grill at medium, but next time I think I'll try medium high since I felt the garlic didn't cook enough and the vegetables were only slightly grilled.

2. I cooked everything for 12 minutes, but next time I think I'll go for the full 14 minutes for the reasons described in tip 1.

3. I think it's time for a fire burning grill (charcoal or gas) since they are bigger and my little grill had trouble accommodating all the vegetables.

4. I saved time by cutting all the vegetables before grilling and leaving them in the refrigerator. Good time saving technique.

Grilled Shrimp and Spring Vegetable Salad

May 22, 2015

Anything with Shrimp is bound to be good. I love Shrimp! Here is a surprisingly simple recipe that is extremely low in calories and easy to do since there are a lot of do ahead steps. For one, you can make the spice mixture whenever you want, also you can prepare the vegetables for the food processor before hand up to four hours. GTLF says not to puree anything until it's time. Although, I feel like this would be a good "day later" recipe so maybe it's not necessary to wait to puree?

Grilled Shrimp and Spring Vegetable Salad

GTLF: Main Dish Salads P. 119

Serves 4, working time 30 minutes, total time 30 min.

1 tsp ground cumin

1 tsp ground coriander

1 tsp dried oregano

1/4 tsp salt

1/4 tsp freshly ground black pepper

1 pound medium shrimp, shelled and deveined

1 red bell pepper, cut into 1 in. pieces

1 green bell pepper, cut into 1 in. pieces

1 scallion, cut into 1 in. lengths

1/2 cucumber, peeled, halved lengthwise, seeded, and cut into 1 in. pieces

2/3 C low sodium tomato vegetable juice

1 tablespoon no salt added tomato paste

1 tablespoon white wine vinegar

1 tablespoon olive oil

4 oz. french bread, cut into 1/2 in. slices toasted

1. In a medium bowl, combine the cumin, coriander, oregano, salt, and black pepper. Measure 3/4 tsp of the spice mixture and set aside. Add the shrimp to the spices remaining in the bowl, tossing to combine. Let stand at room temperature for 10 min.

2. Meanwhile, in a  food processor, combine the reserved 3/4 tsp spice mixture, the bell peppers, scallions, cucumber, tomato vegetable juice, tomato paste, vinegar, and oil. Process with on/off pulses until the vegetables are coarsely chopped. (Do this in batches if necessary)

3. Preheat the grill. Thread the shrimp on skewers. Spray the rack, off the grill, with nonstick cooking spray. Place the skewers on the rack, cover, and grill at medium, or 6 in. from the heat., turning once, for 6 min. or until the shrimp are just opaque. Meanwhile, grill the bread, turning several times, for 4 min. or until lightly toasted.

4. Arrange the bread slices on 4 plates. Top with the shrimp, spoon the vegetable mixture over, and serve warm or at room temperature.

Nutritional Information: 6 g fat, 237 calories, 0.9 g sat. fat, 22 g carbohydrate, 22 g protein, 140 mg cholesterol, 479 mg sodium.

Tips:

1. Personally, I would use tostadas instead of french bread. I mean, I loved the toast, but this would be perfect on a crisped corn tortilla. Just make the necessary calorie change.

Fried Chicken Salad

May 20, 2015

I have noticed that GTLF has a complete meat and potato dinner disguised as a salad. This insures you get in the vegetable while still incorporating all the delicious flavors you don't take for granted. I have really enjoyed them.  Here is one that calls for "fried chicken".

Fried Chicken Salad

GTLF: Main Dish Salads P. 16

Serves 4, working time 35 min., total time 35 min.

1 pound small red potatoes halved (quartered if large)

1 1/2 C frozen corn kernels

2 tablespoons white wine or distilled white vinegar

2 tablespoons flour

3/4 tsp salt

1/4 tsp freshly ground black pepper

3/4 pound skinless, boneless chicken breasts

2 tsp olive oil

1/4 C reduced sodium chicken broth, defatted

3/4 C low fat butter milk (1.5%)

2 tablespoons reduced fat mayonnaise

1 red bell pepper, cut into 1/2 in wide lengths

4 C mixed torn greens

1. In a medium pot of boiling water, cook the potatoes until firm tender, about 10 min. Add the corn for the last 1 min. of cooking time and drain well. Transfer to a large bowl and sprinkle with the vinegar.

2. Meanwhile, on a sheet of waxed paper, combine the flour, 1/4 tsp of the salt, and the black pepper. Dredge the chicken in the flour mixture, shaking off the excess. In a medium nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the chicken and cook, turning it as it browns, until cooked through, about 4 min. per side. Transfer the chicken to a plate and set aside. When cool enough to handle, thinly slice the chicken.

3. Add the broth to the skillet and cook for about 2 min., scraping up any browned bits that cling to the pan. Scrape the broth from the skillet into the bowl with the potatoes and corn. Add the buttermilk, mayonnaise, and the remaining 1/2 tsp of the salt, stirring until well combined. Add the chicken, bell pepper, celery, and greens, tossing to coat. Divide evenly among 4 plates and serve warm, at room temperature, or chilled.

Nutritional Information: 7 g fat, 342 calories, 1.4 g sat. fat, 45 g carbohydrate, 27 g protein, 52 mg cholesterol, 622 mg sodium.

Tips:

1. I used "white wine vinegar" for this recipe.

2. As with all the recipes that have "dressing" and "greens", always add the greens right before the dressing part since the greens can get wilted with extra moisture and that's never tasty. 

Summer Turkey Salad

May 19, 2015

Making dinner should never be hard. Here is a very simple dinner that takes just 25 minutes to make. It involves mostly pantry ingredients with only a single tomato, some scallions and parsley as the fresh ingredients. Enjoy.

Summer Turkey Salad

GTLF: Main Dish Salads p. 27

Serves 4, working time 15 min., total time 25 min.

4 oz. elbow macaroni

1/2 C low sodium tomato vegetable juice

2 tablespoons balsamic vinegar

2 tablespoons olive oil, preferably extra virgin

1 tablspoon no salt added tomato paste

1/2 tsp dried oregano

1/2 tsp salt

1/4 tsp freshly ground black pepper

3/4 pound cooked turkey breast cut into 2 1/2 in. julienne strips *

2 C frozen corn kernels, thawed
1 tomato, cut into 1/2 in. cubes
4 scallions, thinly sliced
1/3 C chopped fresh parsley

1. In a large pot of boiling water, cook the pasta until just tender. Drain well.

2. In a large bowl, whisk together the tomato vegetable juice, vinegar, oil, tomato paste, oregano, salt, and pepper. Add the pasta, turkey, corn, tomato, scallions, and parsley, tossing well to combine. Serve at room temperature or chilled.

Nutritional Information: 9 g fat, 378 calories, 1.4 g sat. fat, 44 g carbohydrate, 33 g protein, 71 mg cholesterol, 354 mg sodium.

TIPS:

1. Have a scale to make precise measurements. I have learned to use mine and it's very fast and easy and helps eliminate wasted food.

2. Buy the low sodium tomato vegetable juices in the juice aisle of the grocery store. They can come in single can 6oz/12oz serving sizes as well as the larger family juice sizes and they're a necessary component of a well stocked pantry.  

*3. If you buy uncooked, poach the turkey by bringing 2 C of chicken broth to boil, adding 1 pound of turkey cutlets and cook turning once until the turkey is cooked through... 3-4 min.

Exploring Main Dish Salads: Minted Chicken Salad

May 18, 2015

As a person who is heavy, but wishes to be thin, I may have on more than one occasion seen those I perceived to have a desirable body weight eat copious amounts of greens. I've never been one to typically enjoy eating huge amounts of green leafy vegetables. I always felt it couldn't sustain a person, and that after eating one would feel hungry again immediately. This is why exploring books like Main Dish Salads is so important. The salads in this book effectively break down these beliefs and help to develop new ones. For example, the recipe I am about to post asks for 12 oz. of spinach. Have you any idea how much spinach 12 oz really is? Divided 4 ways, it's a huge helping per person. Now liking spinach, well that's a different story. Main Dish Salads does such a great job of making things like spinach enjoyable. See for yourself.

Minted Chicken Salad

GTLF: Main Dish Salads p. 11

Serves 4, working time 20 min., total time 30 min.

1 pound small red potatoes, halved (quarter if large)

1/2 pound green beans, cut into 2 in lengths

1 C reduced sodium chicken broth, defatted

3/4 pound skinless, boneless, chicken breasts

3/4 C low fat buttermilk (1.5%)

2 tablespoons lemon juice

1 tablespoon honey

1/4 tsp cayenne pepper

1/4 tsp salt

1/3 C chopped fresh mint

8 C packed fresh spinach leaves (12oz)

2 C cherry tomatoes, halved

1 C crumbled feta cheese (3oz)

1. In a medium pot of boiling water, cook the potatoes until firm tender, about 10 min. Add the green beans for the last 2 minutes of cooking time, Drain well.

2. Meanwhile, in a medium skillet, bring the broth to a boil over medium heat. Reduce to a simmer, add the chicken, and cook. turning once, until the chicken is cooked through, about 10 min. With a slotted spoon, transfer the chicken to a plate. When cook enough to handle, cut the chicken on the diagonal into 1/2 in. slices.

3. In a large bowl, whisk together the buttermilk, lemon juice, honey, salt and cayenne. Add the mint and whisk again. Add the potatoes and green beans, chicken, spinach, and tomatoes, tossing to combine. Divide among 4 plates, top with the feta, and serve warm, at room temperature, or chilled.

Nutritional Information: 8 g fat, 362 calories, 4.1 g sat. fat, 43 g carbohydrate, 35 g protein, 71 mg cholesterol, 680 mg sodium.

Tips: 

1. GTLF says you can save the simmered broth for another recipe. I like to make soups.

2. Be prepared with an extra large bowl, 12 oz. of spinach and 2 pounds of green beans really send this recipe over the edge as far as serving size is concerned.

3. GTLF mentions that the sodium content may be too high for some. They suggest rinsing the feta cheese to remove some of the brine before adding it to the salad.

4

. I've learned that those who like green leafy vegetables and vegetarians can eat enough food to feel full and that these foods can be very enjoyable. I've also learned that those who eat this way don't have to worry so much about portion control or calories because their diets are already low in this regard. It's those of us who eat meat proteins and fat that have to worry about that stuff because it's so easy to go over the recommended amounts. Finally there is a very unexpected surprise that I have learned in this journey and that is that if you're eating well balanced meals, you aren't having cravings. I'm not craving stuff I used to crave and I think it's because my body isn't demanding it anymore. In fact, I'm noticing I don't even want it if I see it or it's easily in reach because I know it's not going to be as enjoyable as I used to think they were. Interesting!

Can I be a Vegetarian Day 6: Spinach, Sun Dried Tomato, and Cheese Torte

May 14, 2015

Today I'll record GTLF vegetarian dish number 6 and call it quits. I have had an 8 day meat fast, and I've learned a lot about vegetarian dishes. The biggest lesson being that you don't have to have any "fake" meat dishes to make it through as a vegetarian. There are many wonderful dishes that don't have meat and there's no missing it either. Up to now I've tried to schedule two vegetarian dishes a week as a rule, but now that I've done a whole week, I think I can easily do a two meat dishes a week. The point is that meat shouldn't be the central part of what's for dinner... using meat as an ingredient or a few times a week should be enough. The point is moderation right?  I think when the focus of what's for dinner is taken away from meat, then a whole, wide, wonderful world of food opens wide. Here is a very nice Cheese Torte that is sure to be a success...

Spinach, Sun-Dried Tomato, and Cheese Torte

GTLF: Meatless Main Dishes P. 77

Serves 6, working time 30 min., total time 1 hr. 20 min. plus cooling time

1 C long grain rice

1/2 tsp salt

1 C sun dried (not oil packed) tomatoes

2 C boiling water

1 tsp olive oil

10 oz package frozen chopped spinach, thawed

2 C low fat (1%) cottage cheese

1 C part skim ricotta cheese

2 tablespoon grated Parmesan cheese

2 whole eggs

3 egg whites

1 C packed fresh basil leaves

2 tablespoons pine nuts

1. In a medium saucepan, bring 2 1/4 C of water to a boil. Add the rice and 1/4 tsp of the salt, reduce to a simmer, cover, and cook until the rice is tender, about 17 min. Cool to room temperature. Meanwhile, in a small bowl, combine the sun dried tomatoes and boiling water and let stand for 15 min., until softened. Drain and coarsely chop the tomatoes.

2. Preheat the oven to 375 degrees. Spray a 9 in. spring-form pan with nonstick cooking spray. Spoon the rice into the bottom of the pan and cover with plastic wrap or waxed paper. Using a measuring cup (I used my fingers) to press the rice into an even layer on the bottom of the pan and to make it come up about a 1/2 in. on the sides. Set aside. In a small bowl, combine the oil and spinach.

3. In a food processor, combine the cottage cheese, ricotta, Parmesan, whole eggs, egg whites, basil, and the remaining 1/4 tsp salt. Process until smooth. Add the sun dried tomatoes and pine nuts and process just to combine. Pour half of the cheese mixture over the rice in the prepared pan. Top with a layer of the spinach mixture, and pour the remaining cheese mixture on top. Place on a baking sheet and bake for 50 to 60 minutes, or until just set. Cool to room temperature, cut into 6 wedges, and serve.

Nutritional Information: 9 g fat, 338 calories, 3.7 g sat. fat, 40 g carbohydrate, 25 g protein, 88 mg cholesterol, 667 mg sodium.

Tips:

1. Having the proper equipment is very important. Sometimes people will be blown away by something you make and really, it's not you, it's just that you have good appliances in the kitchen. In this case, to get a really beautiful whipped creamy puree for this torte, you'll need a food processor.

2. I served myself 1/4 of the dish (507 calories) because I thought it required a couple of sides like a light green salad or some fruit. This was too much. I got pretty full. I think that the 1/6 portion is more comfortable for eating.

Can I be a Vegetarian Day 5? Tex Mex Soft Vegetable Tacos

May 13, 2015

Today I record the 5th GTLF which means I've been a vegetarian for 7 days! I never thought I would be able to go that long without meat. Then I experienced these wonderful burritos. I don't know why they're called tacos, they look like burritos to me, but that's besides the point. These burritos overstuffed with a wonderful assortment of vegetables, beans and spices that make for an ultra quick dinner for the family that is low in calories and high in taste.

Tex Mex Soft Vegetables Tacos

Serves 4, working time 25 min., total time 25 min.

Four 8 in. low fat flour tortillas

1 1/2 tsp olive oil

1 red onion, slivered

1 zucchini, quartered lengthwise and thinly sliced

1 1/2 C sliced mushrooms

2 tsp chili powder

1 tsp ground cumin

1 1/2 C frozen corn kernels

2 tablespoons no salt added tomato paste

3/4 C mild or medium hot prepared salsa

15 oz. can black beans, rinsed and drained

3 tablespoons chopped fresh cilantro or parsley

1/4 C shredded Cheddar cheese

1/4 C reduced fat sour cream

1. Preheat the oven to 350 degrees. Wrap the tortillas in foil and place in the oven for 10 min., or until heated through.

2. Meanwhile, in a large nonstick skillet, heat the oil until hot but not smoking over medium high heat. Add the onion, zucchini, and mushrooms and cook, stirring occasionally, until the onion is tender and the mushrooms have released their juices, about 8 min. Stir in the chili powder, cumin, and corn and cook until fragrant, about 2 min. Sir in the tomato paste, salsa, black beans, and cilantro and cook until heated through, about 2 min.

3. Divide the tortillas among 4 plates. Spoon the vegetables down the center of the tortillas, sprinkle with the cheddar, and top with a dollop of sour cream. Roll up the tortillas, cut them in half if desired, and serve.

Nutritional Information: 9 g fat, 357 calories, 3 g sat. fat, 59 g carbohydrate, 14 g protein, 12 mg cholesterol, 717 mg sodium

Tips:

1. GTLF gives an interesting tip for grating cheese. They say if you spray the grater with nonstick cooking spray before shredding cheese will make it easier to clean the grater.

2. I have no idea how GTLF fits the entire portion of vegetables in the 8 in. tortilla for the photo. The portion is ample.

3. Keep your eyes open for low fat, 8 in. tortillas that taste good.  In the meantime, make the caloric adjustment for the number and size of tortillas you use.

Can I be a Vegetarian Day 4? Sweet and Sour Vegetables

May 12, 2015

Well, it's day four of the GTLF vegetarian week challenge, day 6 of not eating meat.  WOW! I never thought I could go 6 whole days without eating any kind of meat and then not even missing it. I've really enjoyed the GTLF meatless recipes and this one is to die for. It's a Sweet and Sour vegetarian dish that doesn't even taste like it's missing anything and there's nothing fake about it either. You know how there are things out there like fake meat burger patties, etc. I've learned that vegetarians are that way because they're committed and I'm sure they don't go around making it a habit of doing fake meat stuff. The big key must be variety. I've been doing research on this lifestyle, and it looks like vegetarians must have to introduce a lot of different types of foods to get the nutrients they need... but this is the same with meat eaters. Often people get into ruts and make the same old foods over and over and don't get the necessary nutrients. This is by far the most valuable lesson I've learned since starting GTLF. Brian and I have done 323 recipes in 19 months and that's a big variety. I don't know what I would have done without GTLF... Brian would still be eating grill cheese sandwiches or baked chicken everyday. Enjoy this amazing recipe!

Sweet and Sour Vegetables

Serves 4, working time 25 min., total time 30 min.

1 C long grain rice

3/4 tsp salt

1 tablespoon vegetable oil

1/2 pound mushrooms, halved

2 green bell peppers, cut into 1/2 in. wide strips

1 red bell pepper, cut into 1/2 in. wide strips

4 scallions, cut into 1 in. lengths

2 tablespoons grated fresh ginger

2 cloves garlic, minced

1 C canned baby corn, cut into 1 in. lengths if large

1 C cherry tomatoes

1/2 C canned sliced water chestnuts

20 oz. can juice packed pineapple chunks, drained, juice reserved

1/3 C chili sauce

1 1/2 tsp cornstarch

1/4 C chopped peanuts

1. In a medium saucepan, bring 2 1/4 C of water to a boil. Add the rice and 1/4 tsp. salt, reduce to simmer, cover, and cook until the rice is tender, about 17 min.

2. Meanwhile, in a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the mushrooms and bell peppers and cook, stirring frequently, until the peppers are crisp tender, about 5 min. Add the scallions, ginger, and garlic and cook until the scallions are softened, about 2 min.

3. Add the corn, tomatoes, water chestnuts, and pineapple chunks to the pan and cook until heated through, about 4 min. In a small bowl, combine the chili sauce, 1/2 C of the reserved pineapple juice, the cornstarch, and the remaining 1/2 tsp salt. Stir into the vegetable mixture, bring to a boil, and cook, stirring constantly, until slightly thickened, about 1 min. Divide the rice among 4 plates. Spoon the vegetable mixture over, sprinkle with the peanuts, and serve.

Nutritional Information: 10 g fat, 440 calories, 1.2 g sat. fat, 83 g carbohydrate, 11 g protein, 0 mg cholesterol, 742 mg sodium.

TIPS:
1. Brian is always looking for a recipe he can pour soy sauce on... this is one of them. Just be careful because soy sauce has a lot of sodium.

2. I love a little spicy kick. If you make this one as directed feel free to add a free sprinkles of ground red chili flakes.

3. One ingredient necessary in this recipe is the 1/3 C chili sauce, I used Hernandez brand chili sauce which is more ethnically Hispanic than Asian. But I'm curious about Sriracha sauce. I love Sriracha sauce but it's pretty hot. I'm curious what 1/3 C would do to this dish. Maybe a little longer in New Mexico with the famous Hot, Hot sauces and I'll try this recipe again with the Sriracha sauce.