Grilled Shrimp and Spring Vegetable Salad

May 22, 2015

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

Grilled Shrimp and Spring Vegetable Salad

GTLF: Main Dish Salads P. 119

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

1 tsp ground cumin

1 tsp ground coriander

1 tsp dried oregano

1/4 tsp salt

1/4 tsp freshly ground black pepper

1 pound medium shrimp, shelled and deveined

1 red bell pepper, cut into 1 in. pieces

1 green bell pepper, cut into 1 in. pieces

1 scallion, cut into 1 in. lengths

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

2/3 C low sodium tomato vegetable juice

1 tablespoon no salt added tomato paste

1 tablespoon white wine vinegar

1 tablespoon olive oil

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

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

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

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

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

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

Tips:

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

Fried Chicken Salad

May 20, 2015

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

Fried Chicken Salad

GTLF: Main Dish Salads P. 16

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

1 pound small red potatoes halved (quartered if large)

1 1/2 C frozen corn kernels

2 tablespoons white wine or distilled white vinegar

2 tablespoons flour

3/4 tsp salt

1/4 tsp freshly ground black pepper

3/4 pound skinless, boneless chicken breasts

2 tsp olive oil

1/4 C reduced sodium chicken broth, defatted

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

2 tablespoons reduced fat mayonnaise

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

4 C mixed torn greens

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

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

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

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

Tips:

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

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

Summer Turkey Salad

May 19, 2015

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

Summer Turkey Salad

GTLF: Main Dish Salads p. 27

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

4 oz. elbow macaroni

1/2 C low sodium tomato vegetable juice

2 tablespoons balsamic vinegar

2 tablespoons olive oil, preferably extra virgin

1 tablspoon no salt added tomato paste

1/2 tsp dried oregano

1/2 tsp salt

1/4 tsp freshly ground black pepper

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

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

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

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

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

TIPS:

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

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

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

Exploring Main Dish Salads: Minted Chicken Salad

May 18, 2015

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

Minted Chicken Salad

GTLF: Main Dish Salads p. 11

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

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

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

1 C reduced sodium chicken broth, defatted

3/4 pound skinless, boneless, chicken breasts

3/4 C low fat buttermilk (1.5%)

2 tablespoons lemon juice

1 tablespoon honey

1/4 tsp cayenne pepper

1/4 tsp salt

1/3 C chopped fresh mint

8 C packed fresh spinach leaves (12oz)

2 C cherry tomatoes, halved

1 C crumbled feta cheese (3oz)

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

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

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

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

Tips: 

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

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

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

4

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

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

May 14, 2015

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

Spinach, Sun-Dried Tomato, and Cheese Torte

GTLF: Meatless Main Dishes P. 77

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

1 C long grain rice

1/2 tsp salt

1 C sun dried (not oil packed) tomatoes

2 C boiling water

1 tsp olive oil

10 oz package frozen chopped spinach, thawed

2 C low fat (1%) cottage cheese

1 C part skim ricotta cheese

2 tablespoon grated Parmesan cheese

2 whole eggs

3 egg whites

1 C packed fresh basil leaves

2 tablespoons pine nuts

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

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

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

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

Tips:

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

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

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

May 13, 2015

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

Tex Mex Soft Vegetables Tacos

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

Four 8 in. low fat flour tortillas

1 1/2 tsp olive oil

1 red onion, slivered

1 zucchini, quartered lengthwise and thinly sliced

1 1/2 C sliced mushrooms

2 tsp chili powder

1 tsp ground cumin

1 1/2 C frozen corn kernels

2 tablespoons no salt added tomato paste

3/4 C mild or medium hot prepared salsa

15 oz. can black beans, rinsed and drained

3 tablespoons chopped fresh cilantro or parsley

1/4 C shredded Cheddar cheese

1/4 C reduced fat sour cream

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

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

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

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

Tips:

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

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

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

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

May 12, 2015

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

Sweet and Sour Vegetables

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

1 C long grain rice

3/4 tsp salt

1 tablespoon vegetable oil

1/2 pound mushrooms, halved

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

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

4 scallions, cut into 1 in. lengths

2 tablespoons grated fresh ginger

2 cloves garlic, minced

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

1 C cherry tomatoes

1/2 C canned sliced water chestnuts

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

1/3 C chili sauce

1 1/2 tsp cornstarch

1/4 C chopped peanuts

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

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

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

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

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

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

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