Corn, Barley, and Lima Bean Stew

March 19, 2015

I've been on vacation and we've been on a lot of trips in this month and even more to come next month so GTLF has not been as consistent as I intend according to my goals. This is apparent in my weight as well. I've been learning that consistency is the key to weight loss... consistently eat less calories than you require to run your body and you'll lose weight... and GTLF provides meals that help me to do that.  I LOVE that. It really brings down the amount of stress I have in managing my body.

The next recipe is a vegetarian one. I had an interesting conversation about vegetarian dishes with my cousin on my trip home this past month. In it we discussed the worthiness of a vegetarian meal and what makes them desirable. I've always avoided vegetarian because of all my misconceptions such as 'They're not filling', 'They're not satisfying', 'They're boring'... and on this journey I have learned all these things are untrue. The thing I didn't think about is the fact that their are many vegetarians out there who adopt this diet for political reasons, not necessarily health reasons or taste reasons... In these situations, the vegetarian may miss meat, remember eating meat and secretly want to eat meat again. When they prepare their dishes, they may look for dishes that resemble meat dishes. This is one reason why I have not been able to resolve to be a vegetarian, although we're eating vegetarian more and more times a week and really enjoying it.

I have learned that eating vegetarian on GTLF is full flavored... and while there are many mimics of meat dishes, there are more recipes that are naturally delicious in their own right. They are not meant to be substitutes for the taste or texture of meat.  I hope you'll enjoy this dish...

Another interesting question that I was asked by my family members is how my grocery bills have changed. If you're reading my blog, you might remember that I mentioned that I never really shopped at the grocery store since I was never really expected to prepare dishes for a family and since I was a single woman with a career, I was never interested in doing this for myself.  Well, Brian shopped and from him I have learned that his grocery bill has not changed significantly even adding me to the midst. I think this is because I don't waste food very often and I'm using the same series of books. Often when you try a recipe you're having to pick up ingredients that you're not used to having on hand... but since I've been working out of the same books, I have all the ingredients on hand on a regular basis that are generally asked for. I think that having a good working shopping list, sticking to it and completing your cooking goals during the week will keep the grocery bill down. Of course, it's just me and Brian right now... so what do I know. Haha!

Corn, Barley, and Lima Bean Stew

GTLF: Hearty Soups and Stews p. 86

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

1 tablespoon olive oil

1 onion, chopped

2 tsp sage

1 tsp dried thyme

2 tablespoons flour

13 3/4 oz can reduced sodium chicken broth defatted

1/2 C quick cooking barley

3/4 pound red potatoes, cut into 1/2 in. dice

10 oz. package frozen baby lima beans

1 red bell pepper, cut into 1/2 in. squares

1/8 tsp cayenne pepper

1 C frozen corn kernels

1/4 C chopped fresh paresley

1 tsp salt

1. In a Dutch oven or flameproof casserole, heat the oil until hot but not smoking over medium heat. Add the onion and cook, stirring frequently, until the onions is softened and lightly colored, about 6 min. Add the garlic, sage, and thyme and cook until fragrant, about 30 seconds. Sprinkle the mixture with the flour, stirring to thoroughly combine.

2. Stir in the broth, 3 C of water, and the barley. Bring to a boil, reduce to a simmer, cover, and cook for 10 min. Add the potatoes, lima beans, bell pepper, and cayenne. Simmer until the barley is tender, about 10 min. Stir in the corn, parsley, and salt and simmer until the corn is heated through, about 3 min. Divide among 4 bowls and serve.

Nutritional Information: 5 g fat, 347 calories, 0.5 g sat. fat, 66 g carbohydrate, 13 g protein,  0 mg cholesterol, 866 mg sodium.

Tips:

1. GTLF suggests that you can use dill instead of parsley.

2. This is one recipe that you'll want to have everything measured out, especially the spices and flour. This will ensure they won't burn when you're adding them to the vegetables.

Barbecued Chicken With Tropical Fruit Salsa

March 23, 2015

Today I made the first of two recipes I will make this week. In these couple of months we've had a very busy schedule and we've been traveling. It's been fun seeing the sites between Arizona and New Mexico and enjoying our dog Romulus as he's been our travel companion.

The dish I made is one that I found to be easy and really delicious. I think it may be one of those recipes that you can make for family BBQs or potlucks.  There is a fruit salad and a spiced ketchup that you use to marinade chicken before grilling.

Barbecued Chicken With Tropical Fruit Salsa

GTLF: Grilling p. 15

Serves 4, working time 15 min., Total Time: 25 min. plus marinating time

20 oz. can juice packed crushed pineapple

1 mango, peeled and died 

1/4 C chopped fresh cilantro or parsley

1/4 C chopped mango Chutney

2 tablespoon fresh lemon juice

1/2 tsp salt

1/4 C ketchup

2 tsp. olive oil

1/2 tsp. dried oregano

1/4 tsp ground allspice

1/8 tsp ground cloves

1/8 tsp cayenne pepper

4 skinless, boneless chicken breast halves (1 pound total)

Tropical Fruit Salsa:

1. Drain the pineapple, reserving 1/4 C of the juice. Transfer the pineapple to a large bowl and stir in the mango, cilantro, chutney, lemon juice, and 1/4 tsp of the salt.

Marinade:

2. In a small bowl, combine the reserved pineapple juice, the ketchup, oil, oregano, allspice, cloves, cayenne, and the remaining 1/4 tsp salt. Stir 1 tablespoon of the spiced ketchup into the remaining 1/4 tsp salt. Stir 1 tablespoon of the spiced ketchup into the pineapple mango mixture, cover, and refrigerate until serving time.

3. Transfer the remaining spiced ketchup to a sturdy plastic bag. Add the chicken, squeeze the air out of the bag, seal, and marinate at room temperature for 30 min. or up to 2 hours in the refrigerator.

4. Preheat the grill to a medium heat. Spray the rack, off the grill, with nonstick cooking spray. Remove the chicken from the marinade. Grill the chicken, covered, turning once and basting, for 8 min. or until cooked through. Cut the chicken into thin diagonal slices. Place the chicken slices on 4 plates, spoon the tropical fruit salsa alongside the chicken, serve.

Nutritional Information: 4 g fat, 332 calories, .7 g sat. fat, 48 g carbohydrate, 27 g protein, 66 mg cholesterol, 705 mg sodium.

Tips:

1. Don't peel the mango before dicing. What you do is cut open the mango and then make a criss cross pattern on the fleshy part. Then bend back the peel and the fleshy part will pop up and you just cut it away from the peeling.

Chicken Divan.... Well, If you have to eat broccoli...

March 19, 2015

In my life, I've had my share of broccoli, but it's always been steamed and then coupled with baked chicken seasoned with salt and pepper... simple, but boring and stigmatized as diet food.  If you have to eat broccoli, I suggest eating this dish as it's very tasty and definitely NOT boring...

Chicken Divan

GTLF: Chicken Breasts p. 86

Serves 4, working time 40 min., total time 1 hour

3/4 pound boneless, skinless chicken breasts

1 c reduced sodium chicken broth, de fatted

1/2 C coarsely chopped onion

1/2 tsp. dried sage

1/2 tsp dried thyme

6 C broccoli florets

1/3 C flour

1/2 C evaporated skimmed milk

1 tablespoon dry sherry

1/2 tsp Worcestershire sauce

3/4 tsp dry mustard

1/4 C grated Parmesan cheese

1/2 tsp salt

1/4 tsp freshly ground black pepper

1. Preheat the oven to 400 degrees. Spray an 11 X 7 in. baking dish with nonstick cooking spray. In a medium saucepan, combine the chicken, broth, 1/2 C of water, the onion, sage and thyme. Bring to a boil, reduce the heat to a simmer, and cook until the chicken is no longer pink in the center, about 6 min. With a slotted spoon, transfer the chicken to a cutting board and cut crosswise into 1/2 in. slices.

2. Add the broccoli to the saucepan, cover, and simmer until the broccoli is crisp tender, about 2 min. With a slotted spoon, transfer the broccoli to the prepared baking dish and arrange the chicken on top. Keep the broth at a simmer.

3. In a jar with a tight fitting lid, combine the flour, evaporate milk, sherry, Worcestershire sauce, and mustard and shake until blended. Whisk the flour mixture into the simmering broth. Cook, stirring, until the sauce is slightly thickened, 1 to 2 min. Stir in the Parmesan, salt, and pepper and simmer until the cheese is melted, about 1 min.

4. Spoon the sauce over the chicken. Spray a large piece of foil with nonstick cooking spray and cover the baking dish with the foil, sprayed side down. Bake for 25 min. or until bubbling hot.

Nutritional Information: 3 g fat, 224 calories, 1.3 g sat. fat, 19 g carbohydrate, 29 g protein, 55 mg cholesterol, 655 mg sodium.

TIPS:

1. I have these dishes that are marked for 4 C , 3C, 2C and 1 C... while I have plenty of measuring cups for 1 and 2 C, I have the 3 and 4 C measures really helpful for things like broccoli or cabbage or leafy lettuce... 

2. I have bought several measuring spoon sets. I separated all the spoons and have a drawer for just the spoons and cups.  I find this to be really helpful as well. When I started with GTLF I only had two sets of spoons and I found it really annoying to have to wash those everyday.

Beef Lo Mein Salad

March 18, 2015

In the old days... being the days before GTLF, I had an enormous number of  "Beliefs" about food. In fact, I didn't even realize most of them until I started working with GTLF. In this case, I realized I have a belief about food temperatures. I believed that in order to really have a meal, specifically dinner, it should be hot. If it's hot it's a meal, if it's not, then it's just a salad and is more like a side meal instead of a true dinner.  With more experience in cooking and eating different kinds of foods, I've learned that dinner doesn't have to be hot to be satisfying. It can often be cold... and interestingly, a cold meal is more comfortable to eat during the hot months of summer, or if you've had a heavier lunch... or even if you're lazy and not much interested in turning on the stove. Enjoy!

Beef Lo Mein Salad

GTLF: Main Dish Salads p. 47

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

8 oz. linguine or spaghetti

3 in. piece fresh ginger

3 tablespoons reduced sodium soy sauce

2 tablespoons rice vinegar

4 tsp. dark Oriental sesame oil

1 tablespoon honey

2 tsp. creamy peanut butter

1/2 tsp. salt

1/4 tsp cayenne pepper

1 yellow bell pepper cut into 1/4 inch wide strips

1 red bell pepper cut into 1/4 inch wide strips

1 cucumber, peeled, halved lengthwise, seeded, and cut into 2 X 1/4 in. strips

2 scallions, thinly sliced

1/4 C chopped fresh cilantro or parsley

10 oz. well trimmed top round of beef

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

2. Meanwhile, preheat the broiler. Grate the ginger into a small bowl. Squeeze the ginger to extract as much ginger juice as possible. Discard the solids. You should have about 2 tablespoons of juice. Transfer the ginger juice to a large bowl. Whisk in the soy sauce, vinegar, sesame oil, honey, peanut butter, salt, and cayenne until smooth. Stir in the bell peppers, cucumber, scallions, and cilantro. Add the pasta, tossing well to combine.

3. Broil the beef 6 in. from the heat for about 4 minutes per side. or until medium rare. Place the beef on a plate and let it stand for 20 minutes. Thinly slice the beef on the diagonal, reserving any juices on the plate. Transfer the beef and juices to the bowl with the pasta, tossing to combine. Serve warm at room temperature, or chilled.

Nutritional Information: 9 g fat, 402 calories, 1.8 g sat. fat, 54 g carbohydrate, 26 g protein, 40 mg cholesterol, 783 mg sodium.

TIPS:

1. Onions! In my mind, any onion works well in any recipe. In this case, if you don't have any scallions, try white onion or shallots.

2. GTLF says you can serve warm, at room temperature, or chilled.

Corn Beef and Cabbage

March 17, 2015

While shopping at the grocery store this week, I made an impulse buy. I bought a package of Corn Beef, some cabbage and carrots. Usually I try to stick religiously to my grocery list because it means that I won't have any real left overs. This is very important to me since I hate wasting food. But I couldn't resist. I have an aunt, my Aunt Norma, who loves to cook. She made a fantastic buffet for my wedding and is incredibly talented in the kitchen. She LOVES to cook for the holidays. She's a great inspiration.

With me, I barely even know the holidays outside of Christmas, Easter, Thanksgiving, Memorial Day and Mother/Father days much less what the traditional meals are. I always knew that at Christmas times red chili tamales are in order... and then in summer, the Green Corn Tamales are required.  With GTLF I've become so inspired to widen my range of cooking that I think having an excuse to make something different is well called for. So, when I saw the corned beef, I couldn't resist. Here is what the dinner looked like. BTW: I ended up missing the day for lack of knowledge... I made it the day BEFORE St. Patrick's Day. OOPS! On Saint Patrick's, Brian and I ended up eating corn beef soup with the broth from making the beef the day before. It had all the same ingredients and confused Brian greatly. He couldn't tell the difference until I told him that in yesterday's meal we used forks, and in today's we ate with a spoon... which he giggled at... To him, it looked the same and what does a little broth have to do with it. Which makes sense I suppose.... Anyway, here is what came of our meal....

Corn Beef and Cabbage

Total Time: 2-3 hours... planning is required

1 package Corn Beef

Potatoes

Cabbage

White onion

Carrots

1. Boil the meat in water that covers the meat for 2-3 hours or until tender and easily separated.

2. Meanwhile, boil potatoes, carrots and onions... unseasoned. Check every 5 minutes or so until the vegetables are tender according to your preference. In my case, I like them Al Dente...

TIPS:

1.Prepare the beef according to package directions. On the pack I made, there are two ways written. One way includes boiling the meat, the other is roasting.

2. The potatoes and cabbage don't require much seasoning. Once boiled, they can be sprinkled with a little salt and topped with a little broth from cooking the beef.

3. Make a soup with the left overs. Save the broth and you'll have a perfect base for a soup the following day. I cut up the rest of the cabbage, smaller potatoes and smaller carrots and onions and boiled it all together. Enjoy!

Puttanesca Sauce

March 16, 2015

The most interesting thing I've learned is how to eat the general vinegary taste of things like olives, capers and the like. Also, GTLF has many different recipes that include anchovy paste. Since I've completed over 300 of these recipes I've learned that various flavors tend to turn up in these books together. I'm getting the impressions that these flavors might go together as a general rule. By discovering these patterns, it's becoming more and more clear how chiefs invent dishes.  Today's dish is one that includes olives, capers, balsamic vinegar and anchovy paste. This makes for a strongly flavored dish that is surprisingly tasty and definitely outside my general norm in the kitchen.

BTW: This is a no grocery and no cook sauce. The only thing you have to do is boil the pasta. Also, you'll have to let the sauce stand for about 30 minutes before you add the past.

Puttanesca Sauce

GTLF: Pasta Sauce p. 137

Serves 4, working time 10 min., 40 min. total time

1 1/2 pounds tomatoes, coarsely

chopped (can use equal amount of canned diced tomatoes no salt added)

1/3 C chopped fresh parsley

1/4 C Calamata or other brine cured black olives, pitted and finely chopped

3 tablespoons capers, rinsed and drained

2 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon anchovy paste (or 2 tablespoons grated Parmesan cheese)

 1 tsp firmly packed light brown sugar

1/2 tsp red pepper flakes

1/2 tsp salt

10 oz. shaped pasta such as small shells, ruote (wagon wheels) or radiatore

1. In a large bowl, combine the tomatoes, parsley, olives, capers, oil, vinegar, anchovy paste, brown sugar, red pepper flakes, and salt. Cover and let stand for 30 min. at room temperature.

2. Meanwhile, in a large pot of boiling water, cook the pasta until just tender. Drain well.

3. Toss the sauce with the hot pasta and serve.

Nutritional Information: 11 g fat, 401 calories, 1.6 g sat. fat, 64 g carbohydrate, 12 g protein, 3 mg cholesterol, 778 mg sodium.

TIPS:

1. There is no real cooking you just have to boil the pasta. I used ditalini.

Chicken, Prosciutto and Artichoke Sauce

March 13, 2015

Today I made this dish. It's called Chicken, Prosciutto, and Artichoke Sauce. Artichokes are new to me and I've only had it a few times.  To tell you the truth, they're a little scary looking. I've seen the plant before and have been tempted to try to grow it as a gift for my husband. He really enjoys funny looking plants. Maybe one day.

Chicken, Prosciutto, and Artichoke Sauce

GTLF: Pasta Sauce p. 19

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

1 tablespoon olive oil

1/4 C plus 2 tablespoons coarsely chopped prosciutto or Canadian bacon (2 oz.)

2 carrots quartered lengthwise and thinly sliced

1 rib celery, quartered and thinly sliced

10 oz. lasagna noodles, broken crosswise into thirds

9 oz. package frozen artichoke hearts, thawed  and coarsely chopped

1/2 C dry red wine

1 C canned no salt added tomatoes, chopped with their juices

1 C reduced sodium chicken broth, de fatted

1/2 tsp salt

1/4 tsp dried thyme

3/4 pound skinless, boneless chicken breasts, cut into 1/2 inch chunks

1 C frozen peas

1 1/2 tsp cornstarch mixed with 1 tablespoon water

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the prociutto and cook, stirring frequently, until lightly crisped, about 3 minutes. Add the cartots and celery and cook, stirring frequently, until the carrots are softened, about 5 minutes.

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

3. Meanwhile, add the artichokes to the skillet and cook, stirring frequently, until the artichokes are tender, about 15 minutes. Add the wine, increase the heat to high, and cook until the wine has almost evaporated, about 2 minutes. Add the tomatoes, broth, sat, and thyme and bring to a boil. Reduce the heat to a simmer, add the chicken, and cook until the chicken is just barely cooked through, about 3 minutes.

4. Add the peas to the skillet, return to a boil, and stir in the cornstarch mixture. Cook, stirring constantly, until the sauce is slightly thickened, about 1 minute. Toss the sauce with the hot pasta, divide among 4 bowls and serve.

Nutritional Information: 8 g fat, 510 calories, 1.5 g sat. fat, 71 g carbohydrate, 38 g protein, 61 mg. cholesterol, 837 mg sodium.

Tips:

1. I have very little experience with artichoke hearts. For this reason, I don't know how the artichoke hearts that are frozen differ from those preserved in water.  I used those preserved in water. In step 3, the directions state that the hearts 'should be added to the sauce and cooked until tender for 15 minutes'. I felt that they were already tender when I took them out of the jar, so I didn't want to cook them for the full amount of time. Still, I monitored them carefully and when I felt they were very tender, and the vegetables around them also felt tender, then I continued. In the end, I don't know how this affected the dish. I guess time will tell and with experience I'll look back on this blog and be aghast at my questions.

2. I feel I've had enough experiences with prosciutto and Canadian bacon, and personally, I enjoy the taste of the Canadian bacon better than the prosciutto.

Chili Shrimp Sauce

March 12, 2015

In my family home, anything that has to do with chili, in it, on it or around it, is going to be successful! Here is a sauce that is simple and easy to make featuring chili and shrimp. You can't beat it!

Chili Shrimp Sauce

GTLF: Pasta Sauces p. 105

Serves 4, 15 min. working time, 20 min. total time

10 oz. small tube pasta, such as elbow macaroni or ditalini

1 tablespoon olive oil

4 scallions, thinly sliced

5 cloves garlic, minced

2 C no salt added canned tomatoes, chopped with their juices

1/4 C chili sauce

1/2 tsp salt

1/2 tsp dried oregano

3/4 pound medium shrimp shelled, de-veined, and cut into thirds

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

2. Meanwhile, in a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the scallions and garlic and cook, string frequently, until the scallions are softened, about 2 minutes.

3. Add the tomatoes, chili sauce, and salt to the pan and bring to a boil. Stir in the oregano and shrimp, reduce to a simmer, cover, and cook until the shrimp are just opaque, about 3 minutes. Spoon the sauce over the hot pasta and serve.

Nutritional Information: 6 g fat, 419 calories, 0.9 g sat. fat, 65 g carbohydrate, 25 g protein, 105 mg cholesterol, 628 mg sodium.

Tips:

1. My mom really enjoys saucy dishes... so this dish left a little to be desired for the amount of sauce it produces. Just beware, this recipe doesn't make a huge amount of sauce which is why I think they chose to use a small tubular pasta. When my mom made this dish, she chose the larger ziti pasta which I think is probably not the best choice for this dish.  No wonder there are so many different shapes and sizes for pasta. I'm learning that pasta size and shape does make a difference for how the dishes come out.

More Salad: Chicken Mango Salad

March 11, 2015

In many respects, GTLF facilitates "entertaining" by offering dishes that are delicious and visually attractive. The down side is that occasionally the ingredient lists are very different and it's hard to know if your company is going to enjoy it or not. Once, I had my nieces and nephews over for a mini vacation over their summer break. If I made foods that had obvious vegetables in the dish, the kids didn't like it. However, if I was successful in cleverly disguising the vegetables, the kids ate them without a problem often raving about the dish. Hahahahaha... sneaky! Anyway, this exotic salad is one that anyone would enjoy and it's very tasty.  Happy entertaining! In this case, my mom made this dish for our family while she's on her vacation visiting me... I'm a lucky duck.

Chicken Mango Salad

GTLF: Main Dish Salads 15

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

1 C long grain rice

3 cloves garlic, minced

1/2 tsp salt

3 tablespoons coconut

3/4 pound boneless skinless chicken breasts

1/2 tsp paprika

1/2 C chili sauce

1/4 C fresh lime juice

2 tablespoons honey

1 tablespoon olive oil

1 mango (12 oz) peeled and cut into 1/2 in. cubes.

1 cucumber, peeled halved lengthwise, seeded, and thinly sliced

1 red onion, halved and thinly sliced

2 C cherry tomatoes, halved

4 C mixed torn greens

1. Preheat the broiler. In a medium saucepan, bring 2 1/4 C of water to a boil. Add the rice, garlic, and 1/4 tsp of the salt, reduce to a simmer, cover, and cook until the rice is tender, about 17 min. Stir in the coconut. Transfer the rice to a large bowl, fluff with a fork, and set aside to cool to room temperature.

2. Meanwhile, rub the chicken with the paprika and the remaining 1/4 tsp salt. Broil 6 in. from the heat for 4 min. per side, or until cooked through. When cook enough to handle, slice the chicken crosswise into 1/2 in. pieces.

3. In a large bowl, combine the chili sauce, lime juice, honey, and oil. Add the mango, cucumber, onion, and tomatoes, stirring to combine. Add the rice, chicken, and greens, tossing to combine. Divide among 4 plates and serve warm, at room temperature, or chilled.

Nutritional Information: 7 g fat, 468 calories, 1.9 g sat. fat, 78 g carbohydrate, 27 g protein, 49 mg cholesterol, 816 mg sodium.

Tips:

1. I use jasmine rice for these kind of dishes. It's very fragrant and delicious and absorbs liquid well so as not to be too sticky.

2. Mango can be purchased in slices. Buy the slices and cut into cubes, cutting open a mango fruit is difficult and messy...

3. GTLF suggests that you toss the greens in with the salad and makes it a point to mention that this should be done right before serving. Well, if you're planning on have any leftovers, I suggest that you don't mix in the greens. Greens will wilt and become soggy the longer it sits.

4. I don't understand about fluffing rice... if any of you figure that out, let me know.

5. I notice the timings for cooking all work best when the meats are well defrosted. Always defrost chicken inside the refrigerator. Here is where I've learned that a little planning goes a long way to making your cooking life easier.

A different take on Potato Salad Salmagundi Salad

March 10, 2015

GTLF has a book dedicated specifically to making salads, and not just regular side salads, but full dinner salads you can eat as a single meal. Growing up I always thought salad was a variety of vegetables and dressing, but they can be so much more! Here is a take on the potato salad called Salmagundi Salad. I looked up Salmagundi in wikipedia. The wiki explains that Salmagundi originates in 17th century England and is a salad designed to present as many different kinds of flavors, colors and tastes as possible. BTW: My mom made this dish and it was DELICIOUS!

Salmagundi Salad

GTLF: Main Dish Salads p. 65

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

1 1/2 pounds small red potatoes, quartered

1 1/2 C low fat buttermilk (1.5%)

3 tablespoons reduced fat mayonnaise

3 tablespoons fresh lemon juice

1 tsp paprika 

1/2 tsp salt

1/2 tsp sugar

3/4 pound well trimmed top round of beef, 1 1/2 in. thick

1/2 dried thyme

1/4 tsp freshly ground black pepper

4 C finely shredded red cabbage

4 scallions, thinly sliced

2 ribs celery, thinly sliced

1. In a large pot of boliling water, cook the potatoes until tender, about 15 min. Drain well.

2. Meanwhile, in a large bowl, combine the buttermilk, mayonnaise, lemon juice, paprika, salt, and sugar. Add the potatoes and toss to coat. 

3. Preheat the broiler. Sprinkle the beef with the thyme and pepper and broil 6 in. from the heat for about 4 min. per side, or until medium rare. Transfer the beef to a plate and let stand for 10 min. Cut the beef into 1 x 1/4 in. thick strips, reserving any juices on the plate.

4. Add the cabbage, scallions, and celery to the bowl with the potatoes, tossing to combine. Add the beef and beef juices and toss again. Divide among 4 plates and serve warm, at room temperature, or chilled.

Nutritional Information: 8 g fat, 362 calories, 2.4 g sat. fat, 45 g carbohydrate, 28 g protein, 59 mg cholesterol, 490 mg sodium.

Tips:

1. It's very important to read the recipes all the way through BEFORE attempting them. That's the number one thing I've learned through this process. In this case, my mom read the ingredient list first, collected her materials and then read through recipe. Well, in the ingredient list it says the recipe needs meat cut at 1 and 1/2 in. thick. This is true, but you must broil the meat as a whole piece first.

2. Since we made a mistake with cutting the pieces of meat first, we decided to grill them quickly on my mini grill that I got from my mother in law at Thanksgiving.... Whoot! Whoot! Mom in law! This was a reasonable solution and turned out to be very tasty.

GTLF has dessert! The Monster Cookie

March 9, 2015

GTLF has taught me something very important about dessert. One thing is that it IS possible to eat dessert and if you do it properly, you shouldn't feel guilty. What I mean by properly is that dessert is by design meant to be a compliment to food, not a meal. It should be a small amount and should be infrequent to your daily life. The other thing is that dessert, even low fat ones, are high in calories. So, if you're like me and have a limited calorie budget, then you'll have to make adjustments to your diet in order to eat them. Also, it's just better to get used to desserts that are made more conscientiously health-wise to prevent any "damage" like undoing all your previous hard work or eating too much fat or sodium or something. Since I've been counting calories I've learned that desserts are painfully high in calories, especially those you'd find while eating out. YIKES!

GTLF's desserts are on average in the 300 range, but some will be close to 600 calories, even with all the adjustments. Regardless, the desserts that they feature are excellent and well worth the calories you'll eat. Here is an example of  the giant Monster Cookie.

Monster Cookies

GTLF: Dessert p. 25

Serves 8, working time 25 min., total time 45 minutes plus cooling time 

1 2/3 C flour

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp cinnamon

1/4 tsp salt

1/3 C reduced fat sour cream

1/4 C unsalted butter

2/3 C granulated sugar

1/4 C plus 1 tsp light corn syrup

1/4 C raisins

2 oz. mini chocolate chips (about 1/4 C)

2 tsp. unsweetened cocoa powder

Vanilla Sugar Glaze or Orange Glaze 

THE GLAZES

Vanilla Glaze

1 C confectioners' sugar

1 tsp. vanilla extract

4 tsp. low fat milk (1%)

Orange Glaze

Same as above except omit vanilla and milk and use 4 tsp. orange juice

1. Preheat the oven to 350 degrees. On a sheet of waxed paper, sift together the flour, baking powder, baking soda, cinnamon, and salt. In a large bowl, beat the sour cream and butter until creamy. Add the sugar and 1/4 C of the corn syrup and beat until light and fluffy. Fold in the flour mixture just until combined. Fold in the raisins and 2 tablespoons of the chocolate chips.

2. Line 2 baking sheets with parchment paper (or spray with nonstick cooking spray). Place the dough by scant 1/3 Cupfuls 3 in. apart on the prepared baking sheets for a total of 8 cookies. Flatten each to a 4 in. round. Bake for 20 minutes, reversing the sheets in the oven halfway through, until the cookies are lightly golden and just set. Transfer to a wire rack to cool.

3. In a small bowl set i a pan of hot water, melt together the remaining 2 tablespoons chocolate chips, the remaining 1 tsp corn syrup, the coca, and 1 tablespoon of water. Stir until the icing is of a spreading consistency. Spread the chocolate icing over half of each cookie. Make the sugar glaze spread over the other half, and serve.

Nutritional Information: 9 g fat, 368 calories, 5.5 g sat. fat, 70 g carbohydrate, 4 g protein, 19 mg cholesterol, 199mg sodium.

TIPS

1. To me, "scant" meant "level" and I ended up with 7 cookies. The dough is sticky so it's better to follow this direction. 

2. It's important to flatten the cookie according to directions. This cookie batter does not spread. My first batch of cookies were a little puffy and too thick.

3. My experience with baking helped me learn that you should let cookies cool a little before moving them. If you're impatient like I am you can pick up the parchment paper from the pan and place it on the rack and then just slide out the paper. But if you try to move or life them in any way you'll most likely break the cookies.

TIPS for Glazes

1. Don't add too much liquid. A glaze should be spreadable with a spatula. Too much liquid will make a drizzle which is much more runny and is suitable for different purposes.

An onion is an onion, is an onion.... Creamed Spinach Sauce with Ground Beef

March 5, 2015

Brian loves me so much! He's always noticed that I like onions, and one day he peeked into our refrigerator and counted all the different kinds of onions I had... that day I had red onion, brown onion, white onion, leeks and scallions. He thought that was soooo funny, that I had 5 different kinds of onions in the refrigerator. I often have even more than those standard five, including shallots, which are onions that look like garlic. Even garlic is a type of onion.

Well, I love onions so much that I always have them and take it for granted that I'm stocked, but sometimes I'm not. The reason I have so many different varieties is because I use them for different purposes, but in the end, an onion is an onion right? At least, it's what I learned tonight. Tonight I was supposed to use the standard brown onion in this dish, but I didn't have any so I ended up having to use the red onion. I tend to not like to cook with red onion since it discolors in the cooking in a way that I don't find appealing, but they still taste wonderful.  Try this dish, you're guaranteed to enjoy it.

Creamed Spinach Sauce with Ground Beef
GTLF: Pasta Sauces 67

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

10 oz. medium tube pasta

1/2 pound well trimmed top round of beef, cut into chunks

1 tablespoon reduced fat cream cheese (Neufchatel)

2 tsp paprika

1/2 tsp salt

1/8 tsp ground allspice

1 tablespoon olive oil

2 onions, finely chopped

4 cloves garlic, minced

2 tablespoons flour

1 1/2 C low fat (1%) milk

10 oz package frozen chopped spinach, thawed and squeezed dry

1/4 C grated Parmesan Cheese

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

2. Meanwhile, in a food processor, combine the beef, cream cheese, paprika, slat, and allspice and process until finely chopped. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the onions and garlic and cook, stirring frequently, until the onions are golden brown, about 5 minutes. Add the beef mixture to the skillet and cook, stirring frequently, until the beef is no longer pink, about 4 minutes.

3. Sprinkle the flour over the beef mixture, stirring, until well combined. Gradually add the milk and cook, stirring frequently, until slightly thickened, about 4 minutes. Add the spinach and cook, stirring frequently , until the spinach is heated through and the sauce is well blended, about 3 minutes. Add the Parmesan and stir to combine. Divide the pasta among 4 plates, spoon the sauce over, and serve.

Nutritional Information: 10 g fat, 506 calories, 3.3 g sat. fat, 73 g carbohydrate, 31 g protein, 42 mg cholesterol, 522 mg sodium.

Tips:

1. The recipe calls for an all purpose onion, I used red because that's what I had and the dish was delicious. Perhaps the kind of onion doesn't matter with this dish.

2. I also did step 2 out of sequence. It worked out okay this time, but I do try to be careful when following recipes since sometimes it does make a difference. Read the recipe carefully always.

New England Fish Soup

March 4, 2015

When I think about my diet before starting GTLF I realize that I really had a very limited experience with food. I never really tried anything new and the dishes we did eat, while wonderful, were not always very healthy. Since eating GTLF I have increased my vegetable intake considerably and slowly but surely have decreased the amount of meat I eat. Also, while I still struggle with weightloss, the meals I have are much more balanced and low calorie.

When I started with GTLF, I choose recipes that were closest to what I already knew about food. Now, I'm really trying to experience recipes that are far out of my comfort zone. I've noticed that if I choose too many recipes that are too different, then I have a hard time getting motivated about cooking. But I am succeeding in breaking down my misconceptions about food.  I've noticed that fish is something I have never really explored. I mean, I love SHRIMP... who doesn't, but other sea foods are very foreign to me. So trying this recipe was a real adventure. I hope you will enjoy it as I have... being brave can really pay off.

New England Fish Soup

GTLF: Hearty Soups and Stews p. 127

Serves 4, working time 30 min., total time 40 min.

8 cloves garlic, peeled

2 tablespoons reduced fat mayonnaise

2 tablespoons fresh lemon juice

1 tablespoon olive oil

6 tablespoons chopped Canadian bacon (2 oz)

2 leeks, cut into 1/2 in. pieces

2 large carrots, halved lengthwise and thinly sliced

2 ribs celery, cut into 1/4 in. thick slices

1/2 pound red potatoes, cut into 1/4 in. dice

1/2 C bottled clam juice or reduced sodium chicken broth, de fatted

1/2 tsp salt

1 C evaporated skimmed milk

1 1/4 pounds skinless cod fillets, cut into 2 inch chunks

1/4 C chopped fresh parsley

1. In a small pot of boiling water, cook the garlic for 3 min. to blanch. Drain, transfer to a food processor or blender along with the mayonnaise and lemon juice, and process to a smooth puree.

2. In a Dutch oven or flameproof casserole, heat the oil until hot but not smoking over medium heat. Add the Canadian bacon and leeks and cook, stirring occasionally, until the leeks are softened, about 5 min. Add the carrots and celery and cook, stirring frequently, until the carrots are crisp tender, about 4 min.

3. Add the potatoes, stirring to coat. Add the clam juice, 3 C of water, and the salt and bring to a boil. Reduce to a simmer, cover, and cook until the potatoes are tender, about 5 min. Stir in the evaporated milk, bring to a boil, and add the cod. Reduce to a simmer and cook, uncovered, until the fish is just opaque, about 5 min. Add the garlic mixture, stirring until well combined. Ladle the soup into 4 bowls, sprinkle with the parsley, and serve.

Nutritional Information: 7 g fat, 350 calories, 1.3 g sat. fat, 35 g carbohydrate, 36 g protein, 71 mg cholesterol, 796 mg sodium.

TIPS:

1. I didn't have clove garlic so I used minced garlic. I skipped the boiling part and just pureed the minced garlic with the mayo and juice using a hand immersion blender.

2. I couldn't open the lemon juice bottle so I used lime juice instead. I don't know if that changed the flavor very much.

Black Bean and Corn Soup

March 3, 2015

It's so refreshing to experience a different king of soup then the ones you repeat over and over again because it's the one you have memorized or a technique you have memorized and therefore, easy to fall back on. One great thing about choosing a recipe book, or set of books and then going through them carefully one by one, is that you really learn the "how" of cooking... which will eventually enable you to cook on your own and create your own recipes. What I've typically done is memorize a particular recipe and then just repeat it over and over. This is fine, but it becomes boring.

Brian felt that this recipe was an excellent addition to the soup repertoire I already have. It's not too difficult since one only has to cut onions and bell peppers. However, you do require a food processor. In this case, the job is most appropriate for the giant food processor. The directions require you to puree FOUR cups of the soup at once. Here are the details to create this delicious soup.

Black Bean and Corn Soup

GTLF: Vegetable p. 50

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

2 tsp. olive oil

1 large onion, finely chopped

3 cloves garlic, minced

1 red bell pepper, diced

3 tablespoons dry sherry

Three 15 oz. cans black beans, rinsed and drained

2 tablespoons no salt added tomato paste

2 C reduced sodium chicken broth de fatted or vegetable broth

1 1/2 tsp dried oregano

1 tsp dried cumin

1/4 tsp salt

1/2 C frozen corn kernels

4 scallions, thinly sliced

1. In a nonstick Dutch oven or large saucepan, heat the oil until hot but not smoking over medium heat. Add the onion and garlic and cook, stirring frequently, until the onion is softened, about 7 min. Stir in the bell pepper and cook, stirring frequently, until the pepper is softened, about 5 min.

2. Add the sherry and cook for 1 minute. Stir in the beans and tomato paste and cook for 1 minute. Stir in the broth, 2 C of water, the oregano, cumin and salt and bring to a boil. Reduce to a simmer, cover, and cook until the flavors have developed, about 10 minutes.

3. Transfer 4 C of the mixture to a food processor and puree until smooth. Return the puree to the mixture in the pan and stir to blend. Stir in the corn and cook until the corn is just warmed through, about 4 minutes. Stir in half of the scallions. Ladle the soup into 4 bowls, sprinkle the remaining scallions over, and serve.

Nutritional Information: 4 g fat, 282 calories, 0.5 sat. fat, 44g carbohydrate, 16 g protein, 0 mg cholesterol, 996 mg sodium.

TIPS:

1. Brian feels that this soup "looks heavy, but feels light". I agree. It's another opportunity to trick your brain into thinking that you're eating more food than you actually are.

2. GTLF suggests that if you have time you can buy dry beans and make them. They will be firmer.

3. GTLF suggests that you can accompany this dish with corn bread or serve over rice. Brian and I enjoyed this dish over rice. Just remember, whatever you choose you should adjust for the calorie count. In my case, adding 1/4 C cooked Jasmine rice adds approximately another 200 calories to this dish.

Lentils... again

March 2, 2015

I'd always "heard" about lentils, but I never tasted them before GTLF. My mom says that my grandmother would make them during lent and on Friday's since we are Catholic and fasting includes eating less, very little, or meatless dishes.  My mom though, she must not have enjoyed them because she never did make them for us as we grew up.

Watch out with this recipe. It's one of the heaviest dishes in GTLF with the calories per serving at 625. It just means that you have to adjust a few calories at breakfast or lunch or no snack. It's okay though since it's very filling and you won't want anything after dinner.

Lentil and Sausage Sauce

GTLF: Pasta Sauces p 63

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

2 tsp olive oil

3 oz. Spanish style chorizo, or pepperoni, coarsely chopped

1 onion, finely chopped

1 green bell pepper, finely chopped

2 carrots, finely diced

1 C lentils, rinsed and picked over

2 C reduced sodium chicken broth, defatted

1/2 tsp fennel seeds, crushed

1/2 tsp freshly ground black pepper

10 oz. shaped pasta

3 tablespoons reduced fat sour cream

4 tsp flour

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the chorizo and cok, stirring frequently, until lightly crisped, about 2 min. Add the onion and cook, stirring frequently, until the onion is softened, about 5 minutes.

2. Add the bell pepper and carrots to the pan, stirring for 1 min. to coat. Add the lentils, stirring to combine. Add the broth, 2 cups of water, the fennel, and black pepper and bring to a boil. Reduce to a simmer, cover, and cook until the lentils are very tender, about 35 minutes.

3.Meanwhile, in a large pot of boiling water, cook the pasta until just tender. Drain well.

4. In a small bowl, combine the sour cream and flour. Stir the sour cream mixture into the sauce and cook, stirring, until rich and creamy, about 3 minutes. Toss the sauce with the hot pasta, divide among 4 plates, and serve.

Nutritional Information: 15 g of fat, 625 calories, 4.7 g sat. fat, 93 g carbohydrate, 31 g protein, 21 mg cholesterol, 745 mg sodium.

TIPS:

1. Chorizo: GTLF suggests SPANISH style chorizo. I have no idea where to get it. I used Mexican style Chorizo that my ninos brought me when they last came to visit. I have no idea YET of where to get it here in Albuquerque.  GTLF explains that there is a difference between Spanish and Mexican style chorizo. They go on to say that if Spanish style is not available to use pepperoni not the Mexican style. I have no idea why this is... I used Mexican style without any problems. At least, the dish I ate was very tasty and appealed to me.

2. In the old days, I would put pasta and tap water on the stove. When the water began to boil I'd put on the timer. Now I wait to put the pasta into the water until AFTER the water boils. This may be a no brainer for many, but I didn't know it made a difference. It does.