A Fun Vegetarian Choice: Fiesta Corn and Pepper Saute

January 30, 2015

When I say, a Vegetarian Choice, I of course mean no meat... however, I've had enough experience with my vegetarian friends to understand that meatless doesn't always mean vegetarian. This recipe includes Chicken broth so a vegetarian might trade that out for vegetable broth.  It also has cheese... again, "vegetarian" in my eyes.

Fiesta Corn ad Pepper Saute

GTLF: Vegetables p. 58

Serves 4, working time 25 min., total time 45 min.

1 large tomato, diced

2 scallions, chopped

1 tablespoon fresh lime juice

1/4 C chopped fresh cilantro

1 tablespoon olive oil

2 red bell peppers, diced

 green bell pepper, diced

1 medium onion, chopped

1 clove garlic, minced

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

1  quick cooking pearl barley

1/2 tsp salt

1/4 tsp. freshly ground black pepper

10 oz. package frozen corn kernels

1 tsp. cornstarch mixed with 2 tablespoons water

1/3 C shredded jalapeno jack cheese

1. In a medium bowl, stir together the tomato, scallions, lime juice, and 2 tablespoons of the cilantro. Cover and refrigerate the salsa until serving time.

2. In a large nonstick skillet, heat the oil until hot but not smoking over medium high heat. Add the bell peppers, onion, and garlic and cook, stirring frequently, until the onion is softened, and out 5 minutes. Stir in the broth, barley, salt, and black pepper and bring to a boil. Reduce to a simmer, cover, and cook until the barley is tender, 12 to 14 minutes.

3. Stir in the corn and cook, uncovered, until the corn is just warmed through, about 1 minutes. Stir in the cornstarch mixture, bring to a boil, and cook, stirring constantly, until the mixture is slightly thickened, about 1 minute longer. Stir in the remaining 2 tablespoons cilantro and the cheese. Divide the corn mixture among 4 plates, spoon the salsa on the side, and serve.

Tips:

1. I suggest that you are strict with the times and the heat in order to come out with the correct moisture.  If you aren't hot enough, the liquid won't evaporate enough.  If you're too hot, the liquid will evaporate too quickly and the saute will be dry.

2. You might feel that this dish won't satisfy enough since it has no meat and seems a little soupy. However, it is quite filling because of the barley.

An Interesting take on Salad: Texas Barbecued Beef Salad

January 29, 2015

If you're like me, having to eat salad can become tedious as I still haven't figured out how to work them into my lifestyle with any kind of regularity.  I know it's my mind set since I always equate salad with "diet". I notice when I feel like I'm on a diet, I long for my former eating style and feel deprived.  Every article on weight control I've read seems to suggest that increasing vegetables will help a person feel full and will help with weight loss.  Eating salad is so important for all kinds of reasons, but I still can't get over that "dieting" feeling.

I've always thought about salad in only one way.  It's lettuce and fresh vegetables and dressing and it's meant to be diet food.  Skinny people always eat and enjoy salad.  Through my GTLF journey I've learned much about the full potential of salad.  It's helping me change my ideas about salad and I'm learning that it shouldn't be tedious to get into a diet and it should always taste good, and no, it's not just skinny people food or "diet" food.  It's a delicious part of a daily lifestyle and provides great health benefits.  Enjoy a healthy, delicious salad.

Texas Barbecue Beef Salad

GTLF: Main Dish Salads p. 127

Serves 4, working time 20 min., total time 35 min.

2/3 C chili sauce

3 tablespoons firmly packed light brown sugar

3 tablespoons cider vinegar

1 1/2 tsp ground cumin

1 tsp. ground coriander

 3 tablespoons reduced sodium chicken broth defatted

1 tablespoon olive oil

2 tsp. Dijon mustard

1/4 tsp. salt

1 pound red potatoes, cut into 1/2 in. thick slices

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

3/4 pound well trimmed top round of beef

1 red onion, cut into 1/4 in. thick slices

6 C mixed torn greens

1. In a medium bowl, combine the chili sauce, brown sugar, vinegar, cumin, and coriander.  Measure out 1/3 C of the chili sauce mixture to use as a baste. Add the broth, oil, mustard, and salt to the mixture remaining in the bowl. Set the dressing aside.

2. In a large pot of boiling water, cook the potatoes until almost tender, about 5 minutes. Drain well. In a separate pot of boiling water, cook the green beans until crisp tender, about 3 minutes. Drain the beans and transfer to the bowl with the dressing.

3.Preheat the grill. Spray the rack, off the grill, with nonstick cooking spray. Place the cooked potatoes, beef, and onion on the grill. Cover and grill at medium, or 6 in. from the heat, turning once and basting with the reserved basting mixture, for 14 to 15 min., or until the beef is medium rare and the vegetables are tender. When the beef is cool enough to handle, thinly slice it.

4. Add the beef, potaotes, and onions to the dressing, tossing to coat thoroughly. Line a platter with the greens, top with the salad, and serve warm or at room temperature.

Nutritional Information: 7 g fat, 373 calories, 1.4 g saturated fat, 53 g carbohydrate, 26 g protein, 49 mg cholesterol, 909 mg sodium.

Tips:

1. My mom suggested to subtract 1/2 tsp from both the coriander and cumin.  We did and both spices were still pronounced in this dish.  If I make it again, I'll use the full amounts to see how it might be different. I've been learning to really appreciate the spices introduced in GTLF.

2. Beef Round is not as tender as a brisket but if you are careful to baste the meat during grilling and thinly slice when cool, the lean beef cut will be very tender in this dish.

Shrimp Caesar Salad

January 28, 2015

You can NEVER go wrong with shrimp.  That's another of the scared, most revered foods in our family home.  This dish of course was rated at "gotta have it" simply because of the shrimp.  To me, the best part of this dish is that it's 264 calories, not bad for dinner and way under my general goal of 500 calories.  I can feel myself lighter already!

Shrimp Caesar Salad

GTLF: Main Dish Salads p. 114

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

1 C reduced sodium chicken broth, defatted

1 pound medium shrimp, shelled and deveined

5 cloves garlic, peeled

3 Tablespoons reduced fat mayonnaise

1/4 C grated Parmesan cheese

1/2 tsp grated lemon zest

2 tablespoons fresh lemon juice

1/2 tsp. salt

1/4 tsp freshly ground black pepper

4 oz. Italian bread, halved horizontally

2 C cherry tomatoes, halved

8 C torn romaine or iceberg lettuce

1. In a large skillet, bring the broth to a boil over medium heat.  Reduce to a simmer, add the shrimp, cover, and cook until the shrimp are just opaque, about 4 minutes.  With a slotted spoon, transfer the shrimp to a plate. When cool enough to handle, halve the shrimp lengthwise.

2. Return the broth to a boil, add 4 of the garlic cloves, and cook for 2 minutes to blanch.  Remove the garlic and reserve 1/4 C of the cooking liquid. In a food processor, combine the blanched garlic, the reserved cooking liquid, the mayonnaise, Parmesan, lemon zest, lemon juice, salt, and pepper and process to a smooth puree, about 1 minute.  Transfer to a large bowl.

3. Preheat the broiler. Toast the bread 6 inches from the heat for about 1 minute per side, or until lightly browned. Rub the bread with the remaining clove of garlic, then cut the bread into 1/2 inch chunks.  Add the bread to the dressing, along with the shrimp, tomatoes, and lettuce, tossing to combine. Divide the salad among 4 plates and serve at room temperature or chilled.

Nutritional Information: 7 g fat, 264 calories, 1.9 g sat. fat, 24 g carbohydrate, 26 g protein, 144 mg cholesterol, 807 mg. sodium.

Tips:

1. Personally, I do NOT like wet lettuce.  If you're like me, eat this salad right away as the longer it stands the more wilted the salad part will be.

2. I don't know if I'd do this recipe again even though it got really good reviews because there are a lot of steps around the garlic.  Also, just thinking about getting my giant food processor dirty makes me a little tired.  What I suggest is using your hand blender.  It's easier to clean and purees very well with a fraction of the mess.

Guacamole

January 27, 2015

Guacamole is such a staple of Mexican cuisine, especially in my family.  We have our favorite ways of preparing this dish and often don't feel too much guilt about eating it because, hey, it's vegetables.  Besides, my mom already adjusted our classic recipe for a lower fat version using cottage cheese instead of sour cream.  But we've always used plenty of avocados.  When I started becoming more strict about counting calories I was overwhelmed by the number of calories in an avocado. I was so surprised and intrigued when I came across this recipe, and I have to admit that after reviewing the ingredient list I hesitated because I wasn't sure I would like it.  Since my goal is to complete the entire series, I have decided to stop putting it off and go for the plunge.  I'm glad I tried it.

Guacamole

GTLF: Vegetables p. 20

serves 4, working time 20 min., total time 25 minutes.

Two 10 oz. packages frozen peas

1 large tomato, coarsely chopped

1 C died avocado

1/2 C finely chopped red onion

1/3 C chopped fresh cilantro

3 Tablespoons fresh lime juice

3/4 tsp. ground cumin

1/2 tsp. salt

1. In a small saucepan, of boiling water, cook the peas for 30 seconds to blanch. Drain well. Transfer the peas to a food processor and puree until smooth. Push the puree through a fine mesh sieve into a large bowl.

2. Stir in the tomato, avocado, onion, cilantro, lime juice, cumin, and salt until the mixture is well combined but still slightly chunky. Spoon the guacamole into a small serving bowl and serve.

Nutritional Information: 6.4 fat,190 calories, 1g sat. fat, 27 g carbohydrate, 8.5 g protein, 0 cholesterol, 470 mg sodium. 

Tips:

1. Don't let the idea of peas in Guacamole scare you like it did me.  The puree of the sweet peas will have the same look and consistency of avocados without any of the fat or calories.  Be prepared for a slightly sweet taste.  I'm not sure if peas are always sweet.  Maybe there is a variety of peas that aren't, I need more experiences with this.

2. This recipe uses spices I usually wouldn't use in guacamole... you might play around with the spices according to your own tastes.  For example, I usually put in diced jalapenos for some heat. GTLF even suggests mixing in some hot salsa for those who enjoy hotter foods. The base of this recipe is the peas and the avocado. 

3. I'm pretty sure if you do a good job with the puree and keep quite about the peas, NOBODY would be able to identify the fact that the guacamole is made with peas.  I was quite impressed and deeply surprised.  GTLF is constantly surprising me.

Onion and Pepper Frittata

January 26, 2015

In my family, there are two things that we love to eat.  One is soup... soup in the summer, soup in the winter, soup when it's cold, soup when it's not and soup for lunch... actually, any time is a good time for soup.  The other is breakfast.  We love breakfast and view it as a "special occasion" type meal.  In fact, if my parents have company it's usually for breakfast.  During the week, breakfast might be toast or oatmeal, with the occasional breakfast for dinner.  But on the weekend, it's diner style with eggs and potatoes and if it's a really special occasion it's huevos rancheros or menudo. While I love all the different varieties of breakfasts my family enjoys, this recipe has been a welcome addition to my repertoire.  I can even imagine this dish featured at a brunch, eaten warm just off the heat, room temperature, or even chilled.  It's very tasty and easy to make.  

Onion and Pepper Frittata

GTLF: Vegetable p. 70

Serves 4, working time 25 min., total time 35 min.

1 tablespoon olive oil

3 bell peppers, preferably 2 red and 1 yellow, diced

2 large red onions, chopped

2 whole eggs

5 egg whites

1/2 tsp dried Italian seasoning

1/2 tsp salt

1/4 tsp freshly ground black pepper

10 oz package frozen peas, thawed

2 tablespoons chopped fresh parsley

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium high heat.  Add the bell peppers and onions and cook, stirring frequently, until the peppers are very tender, about 10 minutes.

2. Meanwhile, in a medium bowl, whisk together the whole eggs, egg whites, Italian seasoning, salt and black pepper until well blended.

3. Stir the peas into the bell pepper mixture.  Pour the egg mixture on top, reduce the heat to medium, cover, and cook until the eggs are just set in the center, about 7 minutes.  Remove from the heat, sprinkle with the parsley on top, and serve the frittata from the pan.

Nutritional information: 6 g fat, 205 calories, 1.3 g sat fat, 25 g carbohydrates, 14 g protein, 106 mg cholesterol, 469 mg sodium

Tips: 

1. Make sure to use a pan with a well fitting lid.

2. Make sure the peas have thawed otherwise your frittata can come out a little watery.

3. Have faith in the times and temperatures.  Your frittata will come out perfectly without touching or stirring too much.

Chili on spaghetti? Spaghetti with Chili Agliata

January 23, 2015

If you're from a Mexican American heritage like me, you might have experienced one of your family members... maybe your dad, pour loads of some kind of chili salsa all over your Italian pasta.  It took a while for me to convince my dad to please use the red pepper flakes instead which is what he always would revert to if we were at an Italian restaurant.  Well, GTLF has put to rest any of my doubts about whether or not "chili" and pasta can go together.  And, I've learned that there are many spicy foods in Italian cultural dishes.  GTLF has been a very informative and educational journey for me.

Spaghetti with Chili Agliata

GTLF: Vegetables p 73

6 cloves garlic, peeled

3 slices firm textured white sandwich bread, torn into pieces

1/2 C reduced sodium chicken broth, defatted, or reduced sodium vegetable broth

1 C jarred roasted red peppers, rinsed and drained

1/3 C  coarsely chopped walnuts, toasted

1/4 C packed parsley leaves

2 tsp. mild or medium hot chili powder

3/4 tsp. salt

1/2 tsp. freshly ground black pepper

2 tsp olive oil

1 zucchini, quartered lengthwise and cut into thin slices

1 C chopped fresh tomatoes

8 oz. spaghetti

1. In a small saucepan of boiling water, cook the garlic for 3 minutes to blanch. Drain and let cook. Meanwhile, in a medium bowl, stir together the bread and broth until all the liquid is absorbed. Transfer the bread mixture to a food processor along with the garlic, roasted peppers, walnuts, parsley, chili powder, salt and black pepper and puree until the mixture is smooth. Set aside. 

2. In a large nonstick skillet, heat the oil until hot but ot smoking over medium heat. Add the zucchini and cook, stirring frequently, until the zucchini is softened, about 5 minutes. Add the tomatoes and cook, stirring frequently, until the mixture is slightly thickened, about 5 minutes. Stir in the pepper puree.

3. Meanwhile, in a large pot of boiling water, cook the spaghetti until just tender. Drain well. Add the spaghetti to the sauce and toss well to combine. Place the spaghetti mixture in a large bowl and serve.

Nutritional Information: 10 g fat, 393 calories, 1.2 g sat. fat, 63 g carbohydrate, 12 g protein, 0 mg cholesterol, 704 mg sodium.

TIPS:

1. My dad felt the sauce was a little too dry; I thought it was rich and creamy.  If your tastes are similar to my dad's, you might want to add extra broth after stirring in the puree in step 2.

BBQ! Enough said!

January 22, 2015

BBQ is one of those foods that has always been a "forbidden" for me.  I love the taste that BBQ sauce adds to meats, but I can't stop feeling guilty when I eat it because I have always believed it has sugar and is packed full of calories.  It's true that when growing up I learned that plain is better, so I've avoided BBQ because I wanted to spend calories in other places without ever researching the true nutritional values for BBQ.  It's one of those foods I've always just assumed were bad for you.  I've also avoided coleslaw for the same reasons.  I've never made them before, I've just "heard" they were bad for you.  Baked beans?  Forget about it... I'd sooner choose spaghetti for BBQ because I'm a sucker for pasta and I'd rather have fattening pasta rather than fattening BBQ.  I'm glad I stumbled on this recipe because it's educated me as to deliciousness without too many calories and added variety to my diet by putting to rest my preconceived misconceptions about these kinds of foods.

The coleslaw part of the recipe is just step 1 and can be made up to 12 hours in advanced.  The beans and chicken are made at about the same time.  Be sure to be hungry, you won't feel like you are missing out on anything when you're finished eating.

Old Fashioned Texas Barbecued Chicken

GTLF: Grilling p 11

Serves 4, working time 20 minutes, total time 45 minutes

1/2 C plain non fat yogurt

2 tablespoons reduced fat mayonnaise

2 tablespoons cider vinegar

2 tsp. Dijon mustard

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

1 head cabbage, shredded

4 carrots, shredded

3 C no salt added tomato sauce

3 tablespoon firmly packed dark brown sugar

2 tablespoons grated fresh ginger

1 tablespoon red wine vinegar

2 cloves garlic, minced

two 15 oz. cans pinto beans, rinsed and drained.

4 whole chicken legs (about 2 pounds total) split and skinned

1. In a large bowl, combine the yogurt, mayonnaise, cider vinegar, mustard, salt, and pepper.  Add the cabbage and carrots, tossing to combine.  Cover the coleslaw and refrigerate until serving time.

2. Preheat the grill to a medium heat.  When ready to cook, spray the rack, off the grill with non stick cooking spray.

3. In a small bowl, combine the tomato sacue, brown sugar, ginger, red wine vinegar, and garlic.  Place 1 1/2 C of the tomato mixture in a medium saucepan, add the beans, and bring to a boil over medium heat.  Cook until the beans are coated and the sauce is slightly thickened, about 15 minutes.  Spoon the beans into a disposable foil pan and cover with foil.

4. Grill the chicken, covered, turning occasionally and basting with the remaining tomato sauce, for 20 minutes or until the chicken is cooked through.  Meanwhile, place the beans on the side of the grill for 10 minutes, or until warmed through.  Serve the chicken with the coleslaw and beans.

Nutritional Information: 9 g fat, 474 calories, 1.7 g sat. fat, 61 g carbohydrate, 40 g protein, 104 mg cholesterol, 957 mg sodium.

TIPS:

1. When making the beans, you'll want to cover them as they simmer because the liquid tends to pop and send out drops of liquid onto your cooking range.  Also, I didn't have a disposable foil pan, so I used a cake pan that I lined with aluminum foil and covered with foil.  This worked well for me and it made for easy clean up.

2. If you have enjoyed grilling inside the house because you have an awesome indoor electric grill like me, you might consider making this dish outside anyway.  BBQ sauce is messy and will spit out as it cooks which can mean a messy floor and wall if you do it inside.  Take this recipe outside if you'd appreciate an easier clean up.

3. GTLF explains that the coleslaw can be made up to 8 hours in advance to mature the flavors and allow the cabbage to become more tender.

4. You will find this meal to be very complete and filling.  Be sure to be hungry when you sit down for this meal since you will feel very satisfied afterward.

Cold Days need Warm Soups!

January 21, 2015

Today is a dreary day.  It's grey outside and the trees look cold without their leaves and it is snowing.  It's quiet and I'm shivering even though the heater is on and it really is quite cozy in the house.  My mom to the rescue with this amazing Mexican Bean Soup!

While she is visiting she has resolved to help me through GTLF.  Not only because they're colorful and fun to make, but because I feel a real urgency to obtain a reasonable, healthy weight without suffering through a tedious diet; and she said she doesn't want to "sabotage" me.  GTLF provides such delicious foods that my parents are willing to commit to them while they are here which will help me stay on a healthy track.  Have I mentioned yet that I've been doing this a little over a year now and have lost nearly 25 pounds! The holidays are over and I was able to maintain my weight loss and did not start the year with a weight deficit?  I'm confident that moving through these recipes I'll be able to reach all my weight loss and healthy eating goals.

Mexican Bean Soup with Tortillas

GTLF: vegetables p 32

serves 4, working time 25 minutes, total time 45 minutes

Four 6 in. corn tortillas quartered

2 tsp olive oil

8 scallions, sliced

3 cloves garlic minced

1 green bell pepper, diced

1 pickled or 2 fresh jalapeno peppers, seeded and finely chopped

1 tablespoon chili powder

14 1/2 oz. can no salt added stewed tomatoes, chopped with their juices

two 16 oz. cans pinto beans, rinsed and drained

2 cups reduced sodium chicken broth defatted

3/4 C chopped fresh cilantro

1/4 tsp salt

2 tablespoons fresh lime juice

1. Preheat the oven to 375 degrees.  Place the tortilla quarters on a baking sheet and bake for 5 minutes, or until lightly crisp. Set aside.

2. Meanwhile, in a nonstick Dutch oven or large saucepan, heat the oil until hot but not smoking over medium heat.  Add the scallions and garlic and cook, stirring frequently, until the scallions are tender, about 4 minutes.  Add the bell pepper, jalapeno, and chili powder and cook, stirring frequently, until the pepper is tender, about 5 minutes.

3. Stir in the tomatoes and their juices, the beans, broth, 1 cup of water, 1/2 cup of the cilantro, and the salt and bring to a boil.  Reduce to a simmer, cover, and cook until the flavors have developed about 15 minutes.

4. Remove from the heat and stir in the lime juice.  Ladle the soup into 4 bowls, sprinkle the remaining 1/4 C cilantro over, place the tortilla quarters on top, and serve.

Nutritional information: 4 g fat, 264 calories, 0.5 g sat. fat, 46 g carbohydrate, 14 g protein, 0 mg. cholesterol, 962 mg sodium.

Tips:

1. GTLF suggests to use reduced sodium vegetable broth if you'd like it completely vegetarian.

2. GTLF suggests that if there are left overs, these can be pureed for bean dip.

3. Our soup came out to look like there was more broth than in the picture from GTLF.  I've noticed the broth issue is difficult to get right.  When you're working with the GTLF recipes, if I'm patient and let things warm and simmer at the proper rates and times, then the broth comes out pretty close to the picture... but if I hurry through one of those steps I end up with a dry soup (I sped through the warm up and simmer process) or with too much broth (I didn't let the soup simmer long enough).... I've decided it's practice.

Blog for Tuesday: Grilled Honey Mustard Pork Chops

January 20, 2015

GTLF loves the flavor combination of Honey and Mustard.  There are many recipes in this series that feature honey mustard, and while I never thought about it before, I'm learning that there are just certain kinds of foods that like to be together... in fact, not only do they taste grate together, but they grow together and seem to compliment each other in all areas of their life cycles from the ground to the tummy... and one of them is honey and mustard.  Here is one of many delicious recipes featuring the honey mustard flavor combination.

Grilled Honey Mustard Pork Chops

GTLF: Grilling p. 66

Serves 4, working time 20 min., total time 40 min. 

1 1/4 pounds sweet potatoes, peeled and halved lengthwise
3 Tablespoons Dijon mustard
1 Tablespoon honey
1 Tablespoon cider vinegar
1/4 tsp. hot pepper sauce
3/4 tsp salt
4 well trimmed pork loin chops (about 4 oz. each)
1/3 C reduced sodium chicken broth, defatted
1 red bell pepper, finely diced
2 scallions, thinly sliced
3 Tablespoons raisins

Nutritional Information: 6 g fat, 288 calories, 2.2g sat. fat., 37 g carbohydrate, 19 g protein, 47 mg cholesterol, 79 mg sodium.

1. In a pot of boiling water, cook the potatoes until firm tender, about 12 minutes. Drain.

2. Meanwhile, in a large bowl, combine the mustard, honey, vinegar, hot pepper sauce and salt.  Measure out 2 tablespoons of the mixture and rub onto both sides of the pork chops.  Set aside to marinate while the grill preheats.  Add the broth, bell pepper, scallions, and raisins to the honey mustard mixture remaining in the bowl, stirring to combine.

3. Preheat the grill to a medium heat.  Spray the rack, off the grill, with nonstick cooking spray.  Grill the pork and sweet potatoes, covered, turning occasionally for 6 minutes or until the pork is cooked through.  Cut the sweet potatoes into cubes and add them to the honey mustard mixture.  Place the pork chops on 4 plates, spoon the sweet potatoes on the side, and serve.

Tips:

1. I'm pretty sure that when they say "cider" vinegar, they're saying "apple cider" vinegar... at least, that's what I'm using because I haven't found anything that is just "cider" vinegar.

2. I find that the recipes listed in these books are for cuts of meat that are 1/2 in. thick or less... most of the recipes in fact ask that you pound a piece to 1/4 in. thickness.  If your cut is larger, make sure to check for doneness since a thicker piece may take longer to cook.  In the case with pork, you can tell if it's done if it has an allover white color that is even all the way through similar to chicken.  

3. GTLF suggests that if you want to marinate the pork you can for up to 12 hours... and if you would like to use a different cut of meat, try roasted chicken or grilled turkey... 

Blog for Monday: Grilled Turkey and Orange Salad

January 19, 2015

If you're like me, Turkey is one of those often overlooked, except on Thanksgiving, kind of food. I find that I will buy the cold cuts, I will buy a club at a restaurant, but other than that who cares about turkey right?  Well, I am often surprised by how much I like Turkey.  Here is a recipe that grills turkey in a very tasty orange sauce that is delicious!  

Grilled Turkey and Orange Salad

GTLF: Grilling p. 12

Serves 4, working time 20 min., total time 55 minutes

1 pound small red potatoes

1/2 pound green beans, trimmed

1/4 C orange juice

2 Tablespoons orange marmalade

2 Tablespoons maple syrup

1/2 tsp. salt

1/2 tsp ground ginger

1/2 tsp grated orange zest

1/4 tsp freshly ground black pepper

1 pound boneless turkey breast, in one piece, butterflied

2 tsp. Dijon mustard

1 tablespoon red wine vinegar

2 naval oranges peeled and sectioned

4 C red leaf lettuce

Nutritional Information: 1 g fat, 337 calories, 0.3 g sat. fat, 49 g carbohydrate, 33 g protein, 70 mg. cholesterol, 413 mg sodium.

1. Preheat the grill to a medium heat.  In a large pot of boiling water, cook the potatoes for 10 minutes to blanch.  Drain.  Tear off a 24 in. length of heavy duty foil and fold in half to form a 12 x 18 in. rectangle.  Place the beans and 2 tablespoons of water in the center of the rectangle and seal the packet.

2. In a large bowl, combine the orange juice, marmalade, maple syrup, salt, ginger, orange zest, and pepper.  Measure out 1/4 C of the mixture to use as a baste; set the remainder aside.  Spray the rack, off the grill with non stick cooking spray, place the turkey on the grill ad brush with some of the basting mixture.  Grill, covered, basting and turning occasionally, for 30 minutes or until cooked through.  Place the packet of beans and the potatoes on the grill next to the turkey for the last 10 minutes, turning the potatoes once, until the potatoes are cooked through.

3. Meanwhile, whisk the mustard and vinegar into the orange juice mixture remaining in the bowl.  Add the orange sections, tossing to coat.  Remove the turkey from the grill and thinly slice.  Add to the bowl along with the green beans, potatoes, and lettuce, tossing to combine.  Divide the salad among 4 plates and serve warm.

Tips:

1.  I had the special treat of working with my mom while making this recipe.  While preparing the dish she sectioned the turkey for easier grilling which surprised me since the directions specify to use one piece.  The turkey came out deliciously so I'm not convinced that it's necessary to buy a "butterflied" piece which is good because they are hard to find.  What I did find was a boneless turkey breast in the frozen section that looks like a miniature turkey you'd buy for thanksgiving.  They come with directions for roasting and a gravy pack.  Since the cut didn't make much of a difference in my opinion, I think I'll just look for Turkey cutlets next time since they're easier to find.

2.  My mom has many more years of cooking experience than I do and I liked her method for sectioning the oranges.  She cut just below the pith which left a naked little orange round and then she just cut it in half and half again until there were small sections of orange bites.  I thought this was ingenious since it's very bothersome and difficult to cut sections of oranges whose only purpose is for presentation.  My mom's sections were just as pretty and ten times easier!  Besides, there is so much color in this dish that all you have to do is slide it onto a colorful plate and that's all the presentation you need.

3. This recipe has both marmalade and maple syrup, but the dish itself is NOT too sweet.  Brian usually asks me to stay away from the recipes where this flavor combination is present because he gets overwhelmed easily with sweet... but here it works very well.

Dinner for 150 calories? Is it possible?

January 17, 2015

For those of us who are frustrated with weight control, I have learned the best way to break the vicious gain/lose cycle, is to understand the number of calories your body uses and then to try to eat less than that.  In my case, if I keep all my meals at or below 500 calories for each meal, I'll lose weight. Those values will change as I move through the weight loss journey, but as one changes her eating habits and life style, it becomes easier and easier to do.

My greatest challenge has been getting full on low calorie foods.  For me, I've noticed that I require foods that my husband Brian describes as low calorie, high volume foods.  What does he mean? In other words, whatever I eat, I have to interpret that as enough food.  So for me, I needed to feel full after eating.  If I felt full, I noticed I didn't need to snack and would forget about seeking out junk food to supplement my healthy meal.  After about a year, I learned another important aspect about my eating habits.  The meal had to be visually appealing and taste good.  If it didn't look good, or didn't taste good, I would look for something, ANYTHING, to get a food junkie fix, even if I had eaten all of my meal and was no longer physically hungry.  I have learned the painful truth that the act of nourishing the body is incredibly psychosomatic.  The mind is a powerful force to battle against.  When health professionals say "change your lifestyle"; well, it's not so easy.  You have to observe your eating habits, not only noticing what you eat and how much at meal times, but also how you spend the rest of your time, and the "thinking" you do around food and exercise.

It has only been through GTLF that I have learned that low calorie, high volume foods can be delightful to look at, delicious to eat and very satisfying.  And, as you learn your own limitations and concentrate on small changes to adopt as new habits, weight will naturally fall into those "healthy" for you as an individual range. With better planning, I probably would have prepared a small baked potato, some rice or pasta to include in this meal, but I didn't.  I was tired and didn't think completely about this meal until it's completion when I thought... man! I should have added something.  But this is exactly when surprises come to be.  I've been working with GTLF for about a year and a half now.  Little by little I've been changing my habits and developing a new healthy eating lifestyle but in my mind I still "believe" I need more food.  Well, I just finished dinner and I'm fine.  I'm not starving and feel pretty good.  I might have a small snack before bed, but I'll still get through dinner without more than 500 calories.  Or, I might go to bed without eating again. Yay me!  Last year, I wouldn't have developed enough mental fortitude to get through an evening at 150 calories.  No way.  And if I were working on an "extremely low" calorie diet, it sure wouldn't have looked so pretty or tasted so good! Enjoy the dish.  It's 156 calories, so depending on your calorie requirements, you might include something else, or you might not.  Just make sure that you know what you're adding.  Just because it's low calorie doesn't give free reign to overeat with starches or dessert or whatever your weakness might be.

Grilled Shrimp and Asparagus Salad

GTLF: Grilling p. 89

Serves 4, Working time 30 minutes, total time 45 minutes.

2 tablespoons fresh lemon juice

2 tsp. Dijon mustard

1 1/2 tsp. olive oil 

1/4 tsp. salt

1/4 C chopped fresh parsley

1 tsp. grated lemon zest

1 clove garlic, minced

1 pound large shrimp, shelled and deveined

1 pound asparagus, tough ends trimmed, cut diagonally into 2 in. lengths

1/2 C finely diced red bell pepper

1 tablespoon finely chopped pecans

1. In a medium bowl, combine the lemon juice, mustard, oil, and salt.  Set the dressing aside.  In another medium bowl, combine the parsley, lemon zest, and garlic.  Add the shrimp, tossing to coat.  Set aside to marinate while the grill preheats.

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

3. Tear off a 24 inch length of heavy duty foil and fold in half to form a 12x18 in. rectangle.  Place the asparagus and 2 tablespoons of water in the center of the rectangle and seal the packet.  Place the packet on the grill rack and cook for 10 minutes or until the asparagus is crisp tender.  Add the asparagus to the dressing.

4. Grill the shrimp on the grill topper, turning once, for 3 to 4 minutes or until the shrimp are just opaque.  Add the cooked shrimp to the asparagus, tossing to coat thoroughly. Transfer the mixture to a platter, sprinkle with the bell pepper and pecans, and serve warm, hot or cold.  

Nutritional Information: 5 g fat, 156 calories, 0.7 g sat fat., 7 g carbohydrate, 22 g protein, 140 mg. cholesterol, 335 mg sodium.

Tips:

1. GTLF says that if you intend to serve this item cold you can make it as much as 8 hours in advance.

2. When I put the asparagus in the bowl, I ripped open the packet and dumped it all in... so in spilled the steaming water... I don't know if the flavors would be more pronounced if I would have drained the water before hand.  If I make this again someday I might drain the water. 

3. Read carefully, the grill needs non stick spray to cook the shrimp, not to cook the asparagus.  Oops...

4. Read carefully, make dressing first, then make the marinade.  The dressing isn't the marinade... oops again!

5. I have an electric grill.  I don't know what you would do to keep the shrimp on the grill on a regular grill... (actually, that might be what the "grill topper" is... sheesh!  This recipe presented a lot of learning for me.

What to cook when you don't have groceries...

January 15, 2015

Maybe I should be embarrassed, but I have to admit that I never really shopped at a grocery store until after I got married.  I mean, I stopped for chips for a party, or accompanied my dad walking beside him flipping through a magazine while he piled on the groceries for evening meals.  But I didn't really have a good idea of the different stores, what they offered, how they were organized or what they sold.  For example, GTLF has taught me that there are different kinds of cuts of meats that have different functions according to what you want to achieve in your meal. I never thought about it before.

When I first started cooking I found myself wasting food because I didn't use it up somehow and it really irritated me. I also noticed I couldn't shop hungry because I would come home with junk food and tons and snacks and it really began showing up on my waist line not to mention I was blowing up the grocery budget. To solve this problem I began making careful grocery lists and made the fewest possible trips to the market I could get away with. With time I noticed what GTLF would tend to repeat and what to keep in the pantry. 

In the last year, I have noticed that GTLF uses certain things over and over.  The spices GTLF uses most are salt, pepper, oregano, sage, curry, rosemary and cumin. They use a lot chicken broth, different cans of beans such as pintos, kidney, garbanzo, and white navy beans. It's good to have a variety of different pastas and rice available, and in the freezer keep peas, corn and green beans.  I also notice that you can keep various meats in the freezer... if it's beef or pork keep it in 12 oz. packages, and if it's chicken keep it in 1 pound packages. If I have these things on hand all the time, I can make most of what's featured in these books buying only fresh vegetables. Here is a recipe that uses no fresh vegetables, but is still tasty and still homemade.

Pan Fried Chicken with Parmesan Gravy

GTLF: Stir Fries and Sautes p. 39

Serves 4, working time 30 minutes, total time 40 minutes

8 oz spaghetti

1 tablespoon olive oil

3 cloves garlic, peeled

1/2 tsp. dried sage

1/4 tsp. red pepper flakes

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

4 skinless, boneless chicken breast haves about 1 pound total

2 tablespoons flour

3/4 C reduced sodium chicken broth, defatted

 2/ C low fat milk 1%

10 oz package froze Italian flat green beans, thawed

1/4 C grated Parmesan cheese

1 tsp. grated lemon zest

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

2. Meanwhile, in a large nonstick skillet, heat the oil until just warm over low heat.  Add the garlic, sage, and red pepper flakes and cook until the garlic is golden and the oil is fragrant, about 5 minutes.  Discard the garlic and increase the heat to medium.  Sprinkle the salt and black pepper over the chicken, add the chicken to the skillet, and cook until golden brown and cooked through, about 5 minutes per side.  With a slotted spoon, transfer the chicken to a plate.

3. Add the flour to the skillet and cook, stirring, until lightly browned, and 1 minutes.  Add the broth and milk and cook, stirring, until slightly thickened, about 4 minutes.  Stir in the green beans, Parmesan, and lemon zest and cook until the beans are crisp tender, about 2 minutes.  Divide the spahetti among 4 plates, top with the chicken and gravy, and serve.

Nutritional Information: 8 g fat, 455 calories, 2.2 g saturated fat, 55 g carbohydrate, 40 g protein, 71 mg cholesterol, 586 mg sodium.

One of several different "burgers" in GTLF

January 14, 2015

GTLF has several "burger" recipes.  Some are veggie burgers, others are chicken burgers and this is a beef burger.  As I move through the GTLF recipes, I'm starting to learn what the basics are in making burgers.  Basically, it's using some sort of ground meat and added fillers to keep the burger together and prevent crumbling.  In the case of veggi burgers, various veggies (often mushrooms) are ground up to have the same consistency as ground beef. They have the look and feel of a burger, but are considerably less in fat and calories than meat. In the case of beef burgers, various veggies are ground to the same general consistency as beef and then mixed in the burger to cut down on fat.  Those who enjoy meat, but would like to cut down in fat would like these.  I have found many of these "burgers" to be extremely tasty and surprising in the veggie combinations.  I'm glad that there are many choices for the different burgers because I have found that I like some more than others and some are more difficult than others to keep together.  I've learned that many burger recipes do require some practice.  This recipe stays together pretty well and will come out on the first try.

Chili Burgers

GTLF: Grilling p. 61

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

1 pound well trimmed top round beef, cut into chunks

1/2 C canned kidney beans rinsed and drained

1/2 C frozen corn kernels, thawed

1/2 C chili sauce

2 Tablespoons plain dried bread crumbs

1 egg white

2 tsp. chili powder

3/4 tsp ground cumin

1/2 tsp. dried oregano

1/4 tsp. salt

4 hamburger buns, split

4 leaves of leaf lettuce

1. Preheat the grill to a medium heat. (When ready to cook, spray the rack, off the grill, with non stick cooking spray).

2. In a food processor, process the beef until coarsely ground, about 30 seconds.  Transfer to a large bowl.  Add the beans to the processor and process until coarsely ground, about 30 seconds.  Transfer the beans to the bowl and add the corn, 1/4 C of the chili sauce, the bread crumbs, egg white, chili powder, cumin, oregano, and salt, mixing to combine.  Shape into 4 patties.

3. Grill the burgers, covered, turning occasionally, for 10 minutes or until cooked through.  Grill the buns, cut sides down, for 30 seconds to lightly toast.  Place the buns on 4 plates and top with lettuce and a burger.  Dividing evenly, top the burgers with the remaining 1/4 C of chili sauce and serve.

Nutritional Information: 7 g fat, 379 calories, 2 g saturated fat, 42 g carbohydrate, 36 g protein, 71 mg. cholesterol, 986 mg sodium.

Tips:

According to GTLF, kidney beans have a "beefy" flavor, but you can use the same amount of another type of beans like pintos.  The purpose of the beans is to add volume to the burger without changing flavor and cutting fat. 

More eggplant

January 13, 2015

Every once in a while, you come across a recipe that you think... well, maybe not... The only reason I attempted this recipe was because I made a special commitment to make all the recipes in the GTLF series. If it weren't for the commitment, I would never attempt something like this mostly because it's vegetarian and also because it's eggplant and like I've said before... I've had very few experiences with eggplant.  Up to now I've always just seen it as foreign and alien.  But here it is... try it, it is beyond doubt very delicious, interesting to look at and quite filling.

Eggplant Stuffed with Ricotta Cheese

GTLF: Meatless Main Dishes p. 89

serves 4, working time 20 minutes, total time 45 min. plus cooling time

2 eggplants ( 1 pound each)

2 tsp olive oil

6 scallions, thinly sliced

3 cloves garlic, minced

1 1/2 C chopped caned no salt added tomatoes

15 oz. can pinto beans, rinsed and drained

1/2 C chopped fresh basil

1/2 tsp. salt

1/4 tsp freshly ground black pepper

1/2 C low fat (1%) cottage cheese

1/2 C part skim riotta cheese

1 C unseasoned stuffing mix

1 Tablespoon slivered almonds

1. Preheat the oven to 400 degrees.  Halve the eggplants lengthwise.  With a paring knife, cut the pulp from the eggplants, leaving a 1/2 in. thick shell.  Cut the removed pulp into 1/2 in. chunks. Transfer the shells to a 13x9 in. glass baking dish.

2. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat.  Add the scallions and garlic and cook, stirring frequently, until the scallions are softened, about 1 minute.  Add the diced eggplant, stirring to coat.  Stir in the tomatoes, beans, basil, salt, and pepper and bring to a boil.  Reduce to a simmer and cook until slightly thickened, about 5 minutes.  Transfer the eggplant mixture to a bowl and cook to room tempertaure.

3. Stir in the cottage cheese, ricotta, stuffing mix, and almonds into the eggplant mixture.  Spoon the mixture into the eggplant shells and bake for about 25 minutes, or until the filling is pipping hot and the shells are tender.  Divee among 4 plates and serve.

Nutritional Information: 8 g fat, 317 calories, 2.4 g saturated fat,47 g carbohydrate, 18 g protein, 11 mg cholesterol, 775 mg sodium.

Eggplant Parmesan

January 12, 2015

One major misconception meateaters have about vegetarian dishes is that the dish cannot be filling.  This recipe is very filling! You definitely know you had dinner after eating this dish, especially if you rounded it out with a nice side salad or fruit.  

In fact, it can almost be considered indulgent if you add a hearty piece of bread or have ice cream for dessert since it is so low in calories. That is as long as you know how much you're eating.  Remember, you can't go wrong if you give yourself about 500 calories for dinner.  This one is 238 calories which means that you can couple it with a few indulgences and still consume a moderate number of calories without fear of gaining weight.  Depending on your calorie allowances and what you have in your other meals you might even lose weight with this satisfying meal.

Eggplant Parmesan

GTLF: Vegetables p. 100

2 egg whites

2/3 C plain dried bread crumbs

1 pound eggplant, peeled and cut into 1/4 in. thick slices

2 C no salt added tomato sauce

14 1/2 oz. can no salt added stewed tomatoes, chopped with their juices

1/4 C chopped fresh mint

1/2 tsp. salt

1/2 tsp. freshly ground black pepper

1/2 tsp. dried oregano

3/4 C shredded part skim mozzarella cheese (about 3 oz)

2 Tablespoons grated Parmesan cheese

2 tsp. chopped fresh parsley

1. Preheat the oven to 400 degrees.  Line a baking sheet with foil.  In a shallow dish, with a fork, beat the egg whites and 2 tablespoons of water until foamy. On a plate, spread the bread crumbs, pressing the crumbs into the eggplant.  Place the eggplant on the prepared baking sheet, spray the eggplant with nonstick cooking spray, and bake for 20 minutes.  Turn the eggplant and bake for 10 minutes longer, or until the eggplant is crisp and golden brown.

2. Meanwhile, in a medium bowl, stir together the tomato sauce, tomatoes and their juices, the mint, salt, pepper, and oregano.  In a 9 in. square baking dish, spread 3 tablespoons of the tomato mixture.  Lay half of the eggplant on top, spoon half of the remaining tomato mixture over, and sprinkle half of the mozzarella on top.  Repeat with the maining eggplant, tomato mixture, and mozzarella.

3. Sprinkle the Parmesan on top and bake for 20 minutes, or until the eggplant is piping hot and the sauce is bubbly,  Sprinkle the parsley on top and serve.

Nutritional Information:

6 g fat, 238 calories, 2.9g sat. fat, 35 g carbohydrates, 14 g protein, 14 mg cholesterol, 649 mg sodium.

Tips:

1. Make sure the bread crumbs you use are as finely ground as possible.  I used bead crumbs that had larger chunks which didn't cover the eggplant very well.

2. If you can't find mint, there is always basil.

3. This is dish keeps well.  If you like, prepare as much as 1 day ahead and reheat at 350 degrees covered for 20 minutes.

Stew: Chicken and dumplings

January 9, 2015

My favorite thing to eat on a regular basis is soup.  I love soup, it's big in my family.  The only thing is that I only know how to make about five different ones by heart, so I love trying new ones out at restaurants.  I have found that I love chowders and really enjoy creamy soups especially on cold days.  GTLF has a whole cookbook just for soups.  Here is one I really enjoyed.

Chicken Stew with Onion Dumplings

GTLF: Hearty Soups and Stews p. 21

1 1/4 C flour

1/2 C evaporated skimmed milk

1/2 tsp. hot pepper sauce

1/4 tsp. olive oil

2 ribs celery, chopped

1 onion, chopped

1 C peeled baby carrots, halved lengthwise

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

1 1/2 tsp. italian seasoning, or 1 tsp. dried thyme and 1/2 tsp. dried basil

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

1 C frozen peas

3/4 C Skim milk

4 scallions, chopped

1/2 C plain dried bread crumbs

2 tsp. baking powder

1 tsp. dry mustard

1. In a far with a tight fitting lid, combine 1/4 C of the flour, the evaporated milk, hot pepper sauce, and salt and shake to blend.

2. In a large, deep nonstick skillet, heat 1 tsp. of the oil until hot but not smoking over medium heat.  Add the celery, onion, and carrots and cook, stirring occasionally, until the vegetables are softened, about 8 minutes.  Add the chicken and Italian seasoning and cook until the chicken is no longer pink, about 4 minutes.  Add the broth and 1/3 C of water and bring to a simmer.  Shake the reserved evaporated milk mixture to recombine and stir the mixture into the pan.  Bring to a simmer and cook until slightly thickened and creamy, about 3 minutes.  Stir in the peas.

3. Meanwhile, in a medium bowl, combine the remaining 1 tablespoon oil, the skim milk, and scallions.  With a wooden spoon, stir in the remaining 1 C flour, the bread crumbs, baking powder, and mustard.  With a large spoon, drop the dough into 12 dumplings on top of the simmering stew.  Cover and cook until the chicken and dumplings are cooked through, about 8 minutes.  Divide the chicken mixture and dumplings among 4 bowls and serve.

Nutritional Information: 10 g fat, 454 calories, 1.8 g saturated fat, 60 g carbohydrate, 31 g protein, 73 mg cholesterol, 991 mg sodium.

Tips:

1. Try to space the dumplings about 1 inch apart.  Do not uncover the skillet until the full cooking time has passed for the best results for dumplings.  They are done if you stick a toothpick through and it comes out clean.  They should also be firm to the touch.

A fresh cucumber salad

January 8, 2015

There are certain foods that constantly rotate when a person thinks about dieting. Cucumbers are one of them.  I have always been fortunate that cucumbers are the one vegetable I actually like and really enjoy eating, otherwise dieting would be such a nightmare.  In my family home, cucumbers are served in a variety of different ways from garnish to stand alone dishes.  I am often floored by how low calorie they can be. For example, this dish is just 70 calories and the salad portion size takes up a significant part of the dinner plate.  On this day I baked chicken with lemon pepper and made mashed pototoes GTLF style... a recipe I'll share eventually.  My entire dinner came in under 500 calories very easily and it was very filling.

Cucumber Salad

GTLF: Vegetable p. 140

serves 4, working time 30 min., total time: 30 minutes plus chilling time

1/2 C plain nonfat yogurt

2 tablespoons reduced fat sour cream

1/2 tsp. grated lime zest

1 tablespoon fresh lime juice

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

2 1/2 pounds cucumbers peeled and thinly sliced

1/2 C julienne cut radishes

1/2 C thinly sliced scallions

3 tablespoons chopped fresh mint

1. In a large serving bowl, whisk together the yogurt, sour cream, lime zest, lime juice, salt and pepper.

2. Add the cucumbers, radishes, scallions, and mint and toss gently to combine.  Cover with plastic wrap and refrigerate until well chilled, about 1 hour.

Nutritional Information: 1 g fat, 70 calories, 12 g carbohydrate, 4 g protein, 3 mg cholesterol, 319 mg sodium.

Tips: This dish works best cold,  GTLF says you can make it as much as 8 hours ahead of time.  However, if it's longer than that, the salad can become a little watery.

Spiced Chicken Couscous

January 7, 2015

Never in my life did I ever experience Couscous.  GTLF has opened my eyes to a great variety of different foods.  While I think I still need more experiences with this tiny pasta, the following dish is delicious!

Spiced Chicken Couscous

GTLF: Chicken p.47

Serves 4, working time 15 minutes, total time 20 minutes

3 C reduced sodium chicken broth, defatted

1 1/2 tsp. ground cumin

1 tsp. tumeric

1 tsp. ground ginger

1 tsp. cinnamon

1/2 tsp. freshly ground black pepper

8 drops hot pepper sauce

1 1/3 C couscous

1 1/2 tsp. fresh lemon juice

1 pound skinless, boneless chicken thighs cut into 1 1/2 in. chunks

3 zucchini, cut into 3 in. long strips

2 carrots, cut inot 3 in. long strips

1/4 C dark raisins

3 Tablespoons blanched slivered almonds, toasted

1. In a large saucepan, combine the broth, 1 1/2 C water, the cumin, tumeric, ginger, cinnamon, black pepper, and hot pepper sauce.  Bring to a boil over high heat and cook for 3 minutes.

2. In a medium bowl, combine the couscous and lemon juice.  Transfer 1 C of the boiling broth to the bowl, cover, and let stand until the couscous has softened, about 5 minutes.

3. Meanwhile, add the chicken, zucchini, carrots, and more water to cover, if necessary, to the remaining broth.  Return to a boil, reduce to a simmer, cover, and cook until the chicken is cooked through, about 5 minutes.

4. Fluff the couscous with a fork and spoon onto 4 serving plates.  With a slotted spoon, remove the chicken and vegetables from the broth, place on top of the couscous, and sprinkle with the raisins and almonds.  Pour the broth into a sauceboat and serve along with the stew.

Nutritional Information: 9g fat, 488 calories, 1.6 g sat. fat, 66g carbohydrate, 35 g protein, 94 mg. cholesterol, 609 mg sodium.

Hamburgers.... I mean chicken burgers

January 6, 2015

In my childhood household, occasionally, the whole family would be put on a diet.  One favorite low fat meal that my parents would make was the hamburger patty meal. They would grill or broil a frozen patty bought in bulk at the grocery store and then steam some vegetables.  Being too young to understand the point, hamburger night was always a little frustating.  As I became older, I appreciated the dish, rather, I didn't hate it, but would find myself looking desperately for a bun and some ketchup.

I think my parents had the right idea, and apparently so does GTLF.  Here is a recipe for a very tasty "hamburger" patty.  Only it's chicken not beef.  As it turns out, GTLF has several patties to try.  This is one of my favorites.  And with the delicious sweet potato chips you won't be looking for buns.

Chicken Burgers with Sweet Potato Chips
GTLF Chicken p. 81

(This recipe will require some work with a food processor)

serves 4, working time 20 minutes, total time 1 hour 10 minutes

3/4 pound sweet potatoes, peeled and cut into 1/8 in. thick slices

1 pound skinless, boneless chicken thighs cut into small pieces

1/3  C finely chopped scallions

1/4 C plain nonfat yogurt

1/4 C dried bread crumbs

1 Tablespoon Dijon Mustard

1/2 tsp dried rosemary

1/2 tsp. dried oregano

1/2 tsp. salt

2 tsp. vegetable oil

1 C cranberry sauce (not jellied)

3 Tablespoons apricot jam

1. In a medium bowl, combine the sweet potatoes with cold water to cover and let stand for 30 minutes.  Preheat the oven to 400 degrees.  Spray 2 baking sheets with nonstick cooking spray.  Drain the sweet potatoes and pat dry.  Arrange the sweet potatoes in a single layer on the prepared baking sheets and bake for 20 - 25 minutes, or until the potato chips are crisp.

2. Meanwhile, in a food proccessor, process the chicken until a coarse paste forms.  In a medium bowl, combine the ground chicken, scallions, yogurt, bread crumbs, 2 tsp. of the mustard, rosemary, oregano, and salt and mix gently to just blend.  Shape the mixture into 4 patties.

3. In a large nonstick ovenproof skillet, heat the oil until hot but not smoking over medium heat.  Add the patties and cook until browned, about 2 minutes per side.  Remove the sweet potato chips from the oven and set aside.  Place the skillet in the oven and bake for 10 minutes, or until the burgers are cooked through.

4. In a small bowl, combine the cranberry sauce, jam and remaining 1 tsp. mustard and stir to blend.  Place the burgers, sweet potato chips and sauce on 4 plates and serve.

Nutritional Information: 8 g fat, 409 calories, 1.6 g saturated fat, 59 g carbohydrate, 26 g protein, 94 mg cholesterol, 525 mg sodium

Tips:

Don't let the time scare you.  1 hour is required to prepare the sweet potato which can all be done early with a little planning.  The patties require the least amount of time.  If you're pressed for time omit the sweet potato chips.

Your life will be much easier with this recipe if you invest in some sort of kitchen gadget that has the ability to cut 1/8 in. pieces and grind meat.  They can be expensive, but if you enjoy these chips as much as I do you'll be making them all the time. I have a food processor.

GTLF explains that overhandling the meat will cause it to be too compact which will toughen them.  Handle gently and cook in a skillet so the patty is sure to hold together.

I wasn't able to try the cranberry sauce because I couldn't find cranberries in September when I made this recipe.  If you all have ideas of where to get cranberries outside of Christmas time let me know.