Broke Da Mout' | Ono Kine Grindz for Good Livin'

Chicken Tortilla Soup

noreply@blogger.com (Lynn Daue) — Wed, 31 Oct 2012 00:25:00 +0000

While browsing through my local library branch a few weeks ago, I ran across a copy of Grow Younger, Live Longer by Deepak Chopra and David Simon. On most days, I wouldn't have given the book a second glance--I'm firmly committed to expiring, in good health, in my 90s. However, Rose Cole, a health coach that I've been Twitter-stalking of late, recently contributed to Audacious Aging with the good doctor; since I love what Rose has to say, I thought that I would give the book a shot.

The age-reversal methods in Grow Younger, Live Longer are heavily based in Ayurveda, a Hindu system of traditional medicine currently classified as an alternative medicine. Practitioners of Ayurvedic medicine consider diet to be the most effective way to fight aging and aim for a balance of tastes--not food groups--to promote good health. Dr. Chopra devotes a chapter to an Ayurvedic diet ("Nurturing Your Body Through Healthy Food") and includes recipes from a variety of cuisines in one of the appendices. In this grouping, I found his version of Tortilla Soup and decided to try it.

I adapted the recipe for my own use, as I had some chicken on hand that I needed to use before it spoiled. The result was a light, flavorful chicken soup that was perfect for the post-Sandy grayness permeating our world.

Chicken Tortilla Soup (as adapted from Deepak Chopra's Grow Younger, Live Longer)

Ingredients

2 boneless, skinless chicken breasts, cubed
2 Tbsp butter, divided
1 onion, diced
1/2 tsp salt
1 tsp pepper
1/2 tsp crushed red pepper flakes
1 tsp chili powder
2 carrots, peeled and sliced
1 green bell pepper, cubed
4 c vegetable stock
1 c corn, frozen
1/4 c roasted red pepper, cubed
2 corn tortillas, cut into one-inch strips
1 avocado, cubed
1/2 c fresh cilantro, chopped and loosely packed

Directions

In a medium soup pot, melt 1 Tbsp butter. Add chicken and onion; cook until the chicken is no longer pink and the onion is tender.
Add salt, pepper, crushed red pepper flakes, and chili powder to pot. Stir to coat chicken.
Add carrots and bell pepper and cook for 2 minutes. Add 1/2 c vegetable stock and simmer for 3-4 minutes.
Add corn, roasted red bell pepper, and remaining vegetable stock. Simmer until carrots are tender, about 7-10 minutes.
Meanwhile, in a small saute pan, melt the remaining 1 Tbsp of butter. Fry the tortilla strips until crispy and set aside.
Remove soup from heat and stir in cilantro. Place 1/4 c of avocado in the bottom of each soup bowl and ladle soup on top. Serve hot, garnished with additional cilantro or a Mexican cheese blend, if desired.

Serves 4.

We opted not to garnish the soup, which turned out to have plenty of cilantro in it. For our purposes, I might have dialed down the crushed red pepper flakes a tad, but overall, the soup is warm, fiery, and filling.

Honey Ginger Ice Milk

noreply@blogger.com (Lynn Daue) — Mon, 29 Oct 2012 14:40:00 +0000

Aloha! I know that it's been a while since we've posted on Broke da Mout' ... I have no excuse. Life just gets busy. For example, I recently joined a halau (hula school), which has completely eaten up my Monday nights. I'm thrilled to be exploring my Hawaiian roots again, as well as getting an amazing, joyful hour and a half of exercise!

Hurricane Sandy is rapidly approaching the East Coast, and we should probably be worried about using the frozen food in the refrigerator before it goes bad. Instead, I decided to add to the contents of my freezer by making Honey Ginger Ice Milk. I recently started drinking ginger tea in addition to my morning coffee (I'm trying to cut back, but I still can't get over my love of a good cuppa), and I thought, Why not create a delicious dessert recipe around this invigorating root?

Well, why not?

Honey Ginger Ice Milk

Ingredients

6 cups 2% milk (organic if you can swing it), divided
1/2 cup sugar
1 tsp vanilla extract
1/4 cup honey (go for a locally-sourced honey to add the anti-allergy health benefits)
2 Tbsp butter
2 Tbsp fresh ginger, grated

Directions

In a large bowl, mix 4 cups milk, vanilla, and sugar until sugar is dissolved. Add honey and stir. (Don't worry about dissolving the honey.)
Melt butter in a 2 cup, microwavable measuring cup. Add enough milk to the cup to make 2 cups of liquid and add to the bowl. Stir.
Stir in ginger .
If using an ice cream maker, follow the manufacturer's instructions. If not, pour mixture into a glass bowl and freeze. Stir every 20 minutes, using a rubber spatula to scrape the sides of the bowl. Repeat for about 4 hours, or until thoroughly frozen.

Ice milk isn't as creamy as ice cream, so expect some lumps and iciness in the mixture. This is a good, light (well, lighter) substitute for ice cream or frozen yogurt, and has the added benefits of protecting against allergies. The addition of ginger may also help protect against migraine headaches and stomach discomfort!

Turkey Chili

noreply@blogger.com (Lynn Daue) — Tue, 15 May 2012 14:00:00 +0000

Turkey Chili is one of my favorite meals. It keeps well in both the fridge and the freezer, it's good on cold and warm days, and is full of flavor without being too high in calories.

Ingredients

1 lb 94% lean ground turkey
1 small onion, chopped
1 28-oz can diced tomatoes, undrained
2 15.5-oz cans black beans, undrained
2 15.5-oz cans dark red kidney beans
1 6-oz can tomato paste
1 Tbsp chili powder
1 tsp ground cumin
1 bay leaf

Directions

In a Dutch oven, cook the turkey and onion until the turkey is browned and the onion is tender; drain fat. Add tomatoes, black beans, kidney beans, tomato paste, chili powder, cumin, and bay leaf. Combine well and bring to a boil. Reduce heat; simmer, covered, for 1 1/2 hours.
Remove cover and stir. Simmer, uncovered, for another 30 minutes. Serve with desired toppings, such as shredded cheddar, sour cream, crackers, or jalepenos.

Makes 10-12 servings.

Shrimp Shirataki Stir-Fry

noreply@blogger.com (Lynn Daue) — Tue, 08 May 2012 13:00:00 +0000

{© Lynn Daue 2012}

This shrimp stir-fry is the first recipe in our attempts at going gluten-free for the month of May, and I have to admit to you that we failed. The oyster sauce used in this recipe contains wheat flour, contributing a small amount of gluten to the recipe. Regardless, it's delicious! It's also a good recipe for the pescetarians in our audience, as the recipe does not contain ingredients from any other animal source.

Shrimp Shirataki Stir-Fry (adapted from WW Community Recipe Shrimp and Vegetable Lo Mein)

Ingredients

8 oz House Foods Shirataki noodles, fettuccine-shaped (can substitute with any shape on hand)
1 lb shrimp, raw, peeled and deveined
1/2 c scallions, thinly sliced
1 tsp cornstarch
1/2 c water
2 tsp canola or vegetable oil
4 cloves garlic, minced
1 tsp Gourmet Garden ginger root
8 oz frozen stir-fry vegetables
1 tsp oyster sauce
1 tsp rice vinegar
1 tsp sugar

Directions

Drain shirataki noodles. In a medium pot, boil noodles in water for five minutes. At the three-minute mark, add shrimp. Drain, toss with scallions, and set aside.
Dissolve cornstarch in water and set aside.
In a wok or high-sided frying pan, heat canola oil over medium-high heat. Add garlic and ginger and cook for two minutes. Add stir-fry vegetables and cook until thawed and crisp.
Add cornstarch mixture, oyster sauce, rice vinegar, and sugar to frying pan. Bring to a boil and simmer until reduced to about half.
Remove from heat, toss with noodles, and serve hot.

Makes 4-6 servings.

There are several improvements that I would personally make to this recipe, starting with the noodles. Tossing them in 1 tsp sesame oil would probably improve the taste, and has little impact on the caloric value of the dish. The shrimp were delicious; they can be left as is. As for the vegetables, fresh vegetables would end up crispier. Alternatively, thawing and patting dry the frozen vegetables may have helped.

I plan to make this dish again in the near future, and if I make any of these improvements, I'll update this post. In the meantime, if you make this dish (with or without improvements), let us know in the comments section and send your photos to brokedamoutblog [at] gmail [dot] com!

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You Like Us! You Really Like Us!

noreply@blogger.com (Lynn Daue) — Wed, 07 Mar 2012 14:03:00 +0000

Good morning, Broke da Mout' readers! I come to you today with some surprising, exciting news: Broke da Mout' was named the Best Food Blog by the First Annual World Media Awards!!

I know, we couldn't believe it either.

For everyone that's been with us from the beginning, thank you. It's encouraging to know that we're making an impact someway, somehow.

Aloha,
Julie and Lynn

Mashed Cauliflower

noreply@blogger.com (Lynn Daue) — Tue, 21 Feb 2012 14:34:00 +0000

{Image source: jules:stonesoup}

If you're here via Foodgawker, thank you so much for stopping by! I submitted this picture of our Korean Fish Cake Soup a few days ago, and it was accepted around 7:15pm on the 20th. Since then, our visits have skyrocketed. For that, we thank you!

It's just the kick in the pants that I needed, too. Since achieving my goal weight back in August, my posts on Broke da Mout' have dropped off ~~a little~~ a lot. Since being able to incorporate bread back into my diet, not to mention pasta, potatoes, rice, and all of those other delicious, starchy foods, it's been hard to convince myself to go back into the kitchen and play around. Why would I when I can just throw together a sandwich or grab an apple?

Because it's good for you, that's why. And at Broke da Mout', we really are all about some good food for good living.

This mashed cauliflower recipe uses only two ingredients (five if you include the seasoning and water for boiling), making it about as pure as you can get while still tasting delicious. We originally used it as a substitute for mashed potatoes, but it's become a go-to side dish all on its own.

Mashed Cauliflower

Ingredients

one head cauliflower
4 oz. fat-free cream cheese
salt and pepper to taste

Directions

Remove the cauliflower florets from the stem. Rinse under cold water and place in a pot. Cover with water and boil until tender, about 15 minutes. Drain.
Using an immersion blender or food processor, puree the cauliflower until smooth. Don't worry if there's a little extra water in the mix; it adds to the smoothness.
Add cream cheese and combine until smooth.
Season with salt and pepper to taste and serve hot.

Makes 6-8 side servings.

Last night, I served this with the slow-cooker variation of our Hickory BBQ Pulled Pork on whole-wheat hamburger buns, and it was a hit. Try it yourself sometime!

Sugar-Free Eggnog

noreply@blogger.com (Lynn Daue) — Wed, 07 Dec 2011 17:09:00 +0000

Article first published as Dukan Diet Recipe: Sugar-Free Eggnog on Blogcritics.

With the holidays upon us, the grocery stores are full of party platters and pre-made pies, the air is fragrant with pine and cinnamon, and our neighbors are hosting parties left and right, serving up delicious, decadent dishes made to tempt the palate.

This is great, unless you're following a low-carb, low-fat diet. In that case, the grocery store becomes a minefield with sugar bombs waiting to blow up at every turn down the aisle. The deliciously-scented air becomes an offending odor, attacking your senses. And that holiday party at Bob's house? Just became your most taxing trial of self-control.

If you feel like you're missing out on the holiday cheer because of your weight loss program, don't worry. Not only are you not alone, but you also have a recipe in your back pocket to save you from the pitfalls of the potluck table: Sugar-Free Eggnog.

Sweet, light, and high in protein, this recipe fulfills cravings for desserts and delicacies while also being kind to your body. It's not as creamy as its full-fat cousin, but it's a reasonable substitute that will help to get you to your goal.

Sugar-Free Eggnog

Ingredients

8 oz. fat-free milk
1 egg yolk
2-3 tsp. Splenda
splash vanilla extract
splash rum extract (optional)
cinnamon and nutmeg to taste

Directions

In a microwave-safe mug, warm milk in microwave for about 1 minute.
In a small bowl, beat egg yolk and Splenda until creamy. Add to milk. Stir until combined.
Stir in vanilla extract and, if using, rum extract. Top with cinnamon and nutmeg and enjoy!

Makes one serving.

This recipe can be multiplied for parties or to enjoy while decorating the home for the holidays. If you're uncomfortable drinking uncooked egg yolks, try substituting with pasteurized egg yolks. You can either pasteurize them yourself at home, or you can purchase powdered, pasteurized egg yolks and reconstitute them with a bit of water. Of course, if you just want the taste of eggnog without going whole hog, warm a glass of milk, add Splenda and vanilla, top with cinnamon and nutmeg, and drink up!

Nutritional Info: Calories, 133; Calories from fat, 42; Total fat, 4.7g; Saturated fat, 1.7g; Cholesterol, 214mg; Sodium, 103mg; Total carbohydrates, 13.9g; Dietary fiber, 2.0g; Sugars,11.7g; Protein, 10.3g.

Guest Post: 5 Reasons Why You Should Join The Worldwide Blogging Awards

noreply@blogger.com (Lynn Daue) — Fri, 02 Sep 2011 13:49:00 +0000

{Image Source: TheMediaAwards.com}

We're taking a break from the ono grindz today to bring you a guest post from Murray Newlands. He's here promoting the First Annual World Media Awards, a one-day event celebrating the best in blogging, forums, and media. For more information, please visit www.themediaawards.com or follow on Twitter with hashtag #wmads.

There are actually lots of great bloggers and publishers doing outstanding work, and those who stand out deserve to have their hard work recognized, connect with each other, and see their readerships grow. That’s why the World Media Awards exist--to recognize and reward great contributions to media from bloggers and publishers.

In my own career, I’ve learned and benefited so much from others that I wanted to help build some way to give back to an industry I love show appreciation to the up-and-coming leaders. The World Media Awards will culminate in a 1 day event in San Francisco that will celebrate the best in blogging, forums, publishing and media from around the world.

So if you are a world class blogger, why should you enter?

1. Get Recognized--You Deserve It :) You put a lot of effort into making your blog amazing. You know it and your readers know it. The World Media Awards is a way for you to get official credit from other bloggers and industry experts. That recognition will help you build your readership, make new collaborative connections, and hopefully have great moments that make all the late nights even more rewarding.

2. Meet Other Bloggers Who Care. Blogging, forums and most other online media is about conversation and interaction, but sometimes it’s easy to end up pecking away behind a screen in your office or home all alone. Meeting other bloggers and publishers keeps the fire lit and the conversation going. When you enter the World Media Awards, you’ll be listed alongside other bloggers and publishers who put the same level of delight, attention and work into making their blog top notch.

3. Expose Yourself to New Partners. If your blog or forum is part of your business, being part of the World Media Awards will increase your exposure by putting your name in front of the thousands of visitors to our site and the award ceremony. That means you can find out who else is doing great work, strut your own stuff, and expand your network of contacts and collaborators.

4. Make Yourself Irresistible to Clients. What helps your chances at winning that next pitch more than extending your network? Telling that network that you just won a World Media Award. Winning an award shines a light on your success, and it serves as an example of the commitment, engagement and exacting standards you apply to your work.

5. Be Part of the Beginning of Something Big. Because 2012 is the first year for these awards, you have the one-time chance to be the inaugural winner and set the standard for the World Media Awards in your category. Getting in on the ground floor of these awards will open opportunities for you as a blogger and a publisher.

The bottom line is, the World Media Awards will shine a spotlight on the year’s most prosperous bloggers and publishers, and on the organizations that serve and interact with them.

Now is your chance to be one of them.

The sponsors include Growmap, Pace Lattin, VigLink and Trancos.

World Media Award judges include Steve Hall, Sarah Austin, Chang Kim, Julie Wohlberg, Pierre Zarokian, Ivka Adam, Cheryl Contee, Krystyl Baldwin, Adrian Harris, Jeremy Wright, Rob Bloggeries, Dave Duarte, Tanya Alvarez, Dana Oshiro, Tom Foremski, and Judith Lewis.

hashtag #wmads on Twitter.

Media partners include Adrants, Bloggeries, MediaVision, The Affiliate Marketing Awards, Read Write Web, My Blog Guest, Web Traffic Control and FeedBlitz.

Murray Newlands is author of How to Make a Blog Book and Online Marketing; a User Guide. He is also founder of the Affiliate Marketing Awards. Born in the UK, he now spends his time in San Francisco and New York. Murray works for Audience Mindshare and consults for Trancos Ins as well as being an advisor for VigLink. He is working on his new book: The Email Marketing Book.

Disclosure: Tickets are $45 plus processing. I received mine gratis in exchange for publishing this post. W00t!

Fast Food Fix: McDonald's McGriddle

noreply@blogger.com (Lynn Daue) — Fri, 26 Aug 2011 17:23:00 +0000

{Image Source: McDonald's}

If you've been dieting for a while, you probably miss some of your old go-to staples, such as the fast-food drive-through. (Don't lie, I miss it too.) Even if you haven't been dieting, you may be reluctant to hit Mickey D's for your morning McGriddle; at 560 calories, 32 grams of fat, and 48g of carbs, I'd hesitate. I mean, come on, this burst of breakfast goodness has EIGHTY-EIGHT percent of your daily cholesterol intake! [1]

If you can't resist the thought of a convenient breakfast sandwich and are considering cheating for that one little taste, STOP. Keep reading, then make your decision. We have an at-home fix-up for you to try.

Broke da Mout' Breakfast Sandwich

Ingredients:

1 egg white (or 1/4 c liquid egg whites from the carton)
2 Tbsp oat bran
2 Tbsp fat-free Greek yogurt
1/2 tsp maple extract (optional)
1 egg
1 slice Canadian bacon
1 slice fat-free cheese (Borden has a delicious American; Kraft has a suitable sharp cheddar)

Directions:

Spray a nonstick pan with non-stick spray or spray olive oil. Heat pan over medium heat.
Whisk egg white until frothy. Add oat bran, Greek yogurt, and maple extract (optional) and whisk until combined.
Separate batter to make two thick pancakes. Cook until the surface is bubbly and looks somewhat solid; flip and cook until done. Remove from pan onto paper towel and set aside.
Spray pan and cook egg and Canadian bacon until the egg white is solid and the Canadian bacon is sizzling. Pop the yolk, flip the egg, and fry until the yolk is cooked through.
Remove bacon from pan and place on one pancake. Top with egg, fat-free cheese, and remaining pancake. Serves 1.

Is it as delicious as a McGriddle? Well ... no. But at fewer than half of the calories, less than 1/3 of the fat, and a quarter of the carbs, it's a reasonable facsimile. I will give you fair warning that this is high in cholesterol due to the egg yolk and sodium due to the Canadian bacon, so if you have to watch your intake on either of these, use your best judgment before deeming this an appropriate diet food for you. Better yet, talk to your doctor and get his/her advice.

1. McDonald's USA Nutrition Facts for Popular Menu Items, http://nutrition.mcdonalds.com/nutritionexchange/nutritionfacts.pdf. Accessed August 26, 2011.

2. Calorie Count Recipe Analysis, performed on August 26, 2011.

Smoked Salmon Deviled Eggs

noreply@blogger.com (Julie and Lynn) — Tue, 02 Aug 2011 13:57:00 +0000

Article first published as Dukan Diet Recipe: Smoked Salmon Deviled Eggs on Blogcritics.org.

The summer months bring with them hot weather, freedom, and ample opportunity to socialize with friends, families, and neighbors. Many of these functions revolve around food, which can be a problem for those on low-carb, high-protein diets. Corn on the cob, watermelon slices, bratwurst, hamburger buns ... what's a person to do?

You could opt to not eat, making yourself cranky and offending your host, or you could whip up a batch of these tasty hors d'oeuvres to bring along. High in protein and low in carbohydrates and fat, they're a gourmet offering sure to please the crowd and save your waistline.

Smoked Salmon Deviled Eggs

Ingredients

12 eggs, hard-boiled, cooled, and shelled
3 Tbsp fat-free cream cheese, softened
3 Tbsp fat-free sour cream
2 oz smoked salmon, chopped
2 Tbsp fresh chives, chopped
salt and pepper to taste

Directions

Slice eggs lengthwise and collect yolks in a medium bowl. Arrange emptied egg whites on a platter or deviled egg dish and set aside.
Mash egg yolks with a fork. Stir in fat-free cream cheese and fat-free sour cream until well-blended.
Fold in smoked salmon and chives. Add salt and pepper to taste, then fill egg whites with the yolk mixture. Top with additional chopped chives. Keep refrigerated until serving.

This recipe makes 24 servings, enough to share with a crowd. Each egg contains 4.5 g of protein and fewer than 50 calories, making it an excellent snack for those following a a low-calorie or low-carb diet. Enjoy!

Note: This recipe is Dukan Diet-compliant as interpreted by the author. It is not endorsed by Dr. Pierre Dukan, nor has it been approved by Diet Coaching, Inc. If you are following the Dukan Diet, please use your own judgment or consult with your physician before eating. This recipe may also be appropriate for the South Beach Diet.

Hickory BBQ Pulled Pork

noreply@blogger.com (Lynn Daue) — Wed, 27 Jul 2011 14:12:00 +0000

{Image source: Arnold Gatilao}

While on the Dukan Diet, I'm finding that I'm eating a LOT of meat ... mainly because that's the bedrock of the plan. Protein, as pure as possible.

For a carnivore like me, that's awesome. I love meat, and one of the biggest problems I had with dieting before was the overabundance of vegetables and the severe parity of charred animal flesh.

The problem is now reversed: after a while, I'm finding that I'm less motivated to eat meat because I'm so sick of having to chew and chew and CHEW just to get a mouthful of food. And the blandness. I mean, you can only eat a steak so many ways.

Just when I thought I couldn't stomach another bite of cow, pig, or other animal, my husband happened upon a fun, interesting way of preparing pork tenderloin: grilling it over hickory chips. The wood lends a smoky flavor to the meat, as well as helping raise the heat of the fire so that it sears the outside and seals in the juices. The result is a well done, juicy pork medallion that is delicious without any sauce or dressing.

With the leftovers, I took it a step further and made today's Hickory BBQ Pulled Pork. As a bonus, I've included a slow-cooker version for those winter days when you don't feel like standing outside in 20-degree weather. Scroll down for the details!

Hickory BBQ Pulled Pork (Grilled Version)

Ingredients

2 lb pork tenderloin, grilled over charcoal and hickory chips and shredded
2/3 c reduced-sugar ketchup
1/3 c Texas Pete's Buffalo Wing Sauce

Directions

In a small bowl, combine ketchup and Texas Pete's Buffalo Wing Sauce. Pour over shredded pork and let sit for at least one hour. Makes 4 servings.

For best results, follow instructions on hickory chip packaging. Hickory chips should be located in your grocery store's, big box store's,or hardware store's seasonal/grilling aisle. Also, for easy shredding, use a KitchenAid stand-up mixer. Use the paddle attachment and mix at medium speed for about 20 seconds or until shredded.

Hickory BBQ Pulled Pork (Slow-Cooker Version) Ingredients

2 lb pork tenderloin
1 c water
1-2 beef bouillon cubes, crumbled (make sure that the cubes do not have sugar, corn syrup, or evaporated cane juice as an ingredient!)
2/3 c reduced-sugar ketchup
1/3 c Texas Pete's Buffalo Wing Sauce
2-3 drops Liquid Smoke, mesquite or hickory flavored

Directions

Place the pork tenderloin in a slow cooker. Add water and crumbled beef bouillon cubes. Cook on low for 8-10 hours, or high for 4-5 hours.
Preheat oven to 350 degrees F. In a small bowl, mix ketchup, wing sauce, and Liquid Smoke until well blended. Set aside.
Shred pork and place in a 9x13" casserole dish. Pour ketchup mixture over pork, reserving about 2 Tbsp. Stir until well coated and bake for 15-20 minutes.
If necessary, pour remaining ketchup mixture on the pork and blend well. Serve alone, with a Dukan Oat Bran Galette, or on a whole-wheat hamburger bun.

Makes 6-8 main servings.

I've been eating mine in a Dukan Oat Bran Galette,and it's been fabulous. On my last PV/Cruise day, I served the wrap with a side of Mashed Cauliflower, my current-favorite potato substitute.

Creamy Salmon Dill Spread

noreply@blogger.com (Lynn Daue) — Tue, 26 Jul 2011 14:39:00 +0000

{Image source: FotoosVanRobin}

We had some delicious grilled Lemon-Dill Salmon the other night for dinner, and surprisingly, we had a little bit leftover at the end of the evening. I'm the only one in my family that likes leftovers, but since I've been on the Dukan Diet, it's been difficult to polish off the remainders of meals.

Thankfully, the grilled salmon was well within the confines of a Pure Protein day. I didn't have enough to make a full meal, so I whipped up this tasty spread.

Ingredients

2-4 oz. leftover Lemon-Dill Salmon*
1 Tbsp. fat-free plain Greek yogurt
1 Tbsp. fat-free cream cheese

Directions

In a small bowl, flake cold fish with a fork. Set aside.
In another small bow, mix Greek yogurt and cream cheese together. Add flaked fish and stir until thoroughly coated. Makes one serving.

I spread this on a plain galette for lunch and was completely satisfied until dinnertime. It would also work well with crackers for a cocktail party. Enjoy!

*For the Lemon-Dill Salmon, brush salmon fillets with lemon juice. Top each fillet with small squeezes of Gourmet Garden's Dill and grill on foil over hot coals.

Lighten Up: Chicken Tikka Masala with Rice and Naan

noreply@blogger.com (Julie and Lynn) — Sun, 24 Jul 2011 22:13:00 +0000

{© Lynn Daue, 2011}

Did you get excited when you saw the post title? Did you think that you got to eat real rice and real naan?

I'm so sorry if that's the case. Because this post is full of a whole lotta fake.

Thankfully, the Chicken Tikka Masala is for real. And it is fo' realz delish.

I was at our local supermarket a few weeks ago and ran across these cool spice packets from McCormick. I've recently been craving Indian food, so when I saw that they had Chicken Tikka Masala, I was stoked. Stoked, I tell you. What's more is that they had a recipe on the back.

Unfortunately, that recipe called for 1/3 c heavy whipping cream, which is most definitely *not* on my diet. So I substituted 1/3 c of low-fat kefir,an effervescent liquid yogurt drink smoothie thingie (I think it's officially touted as a "milk smoothie") and continued with the recipe as prescribed.

Naan is clearly in the realm of Very Very Carby, since it's you know, BREAD, so I substituted with a galette. I added 1/2 t of ground cumin to give it a nice Southeast Asian tang to it, as well as 1/4 t baking powder to make it a little fluffier.

I think it's still a little pancake-y, but it served its purpose: to be AWESOME.

For the rice, I turned to my favorite Tofu Shirataki noodles (spaghetti-shaped). After boiling for 5 minutes, I drained and chopped into little pieces. When topped with the Chicken Tikka Masala, you could barely tell the difference between my rice and my family's basmati rice. Barely.

How does this meal stack up against the original?

Before you freak out at the number of carb or fat grams in the light version, know that most of the fat grams come from the boneless, skinless chicken breast (totally on the Dukan Diet) and the carbs come from the dairy products, which are also on the diet. So eat with abandon and enjoy!

Barbeque Chicken Pizza

noreply@blogger.com (Julie and Lynn) — Sun, 24 Jul 2011 20:28:00 +0000

Of all of the things that I've given up in favor of a smaller waistline, pizza has got to be one of the hardest things. It's fast, easy, and cheap, not to mention delicious. It's also loaded with fat and carbs--a single slice of Papa John's 12" Original Crust Cheese Pizza contains 210 calories, 8g of fat, and 26g of carbohydrates [1]. What not to eat when on a low-carb diet.

The craving doesn't go away, unfortunately, and after nearly three months on the Dukan Diet, I finally caved. I had to have pizza.

Ingredients

2 1/4 t (or one packet) of fast-rising yeast
1/4 c warm water, between 110 and 140 degrees F
1/4c oat bran
pinch of salt
1/2 t extra-virgin olive oil [2]

5 T reduced-sugar ketchup
3 T Texas Pete's Buffalo Wing Sauce
5-7 drops liquid smoke
2 chicken tenderloins OR 1/2 chicken breast, cooked and sliced
1/2 red onion, thinly sliced
1/4 c fat-free mozzarella cheese, shredded

Directions

For the dough, add yeast to warm water to activate. In the dry pan of a double boiler over simmering water*, mix oat bran, salt, and EVOO. Slowly add activated yeast until the mixture forms into a sticky ball. Spray a glass bowl with olive oil, place sticky ball in bowl,and cover with a dish towel.Set aside for 1 hour.
For the sauce, mix ketchup, Buffalo Wing Sauce, and liquid smoke in a small bowl. Set aside.
When dough is ready, heat oven to 425 degrees F. Sprinkle a pizza stone or baking sheet with a small amount of oat bran, then roll out dough until it is the thickness of a cracker (about 1/8 inch). Bake for 5 minutes.
Top baked crust with prepared barbeque sauce, sliced chicken, red onions, and fat-free mozzarella cheese. Bake for an additional 3 minutes or until cheese is melted and bubbly. Makes 1 serving.

Truthfully, my crust got a little soggy during the baking process, which really reduced my enjoyment of this dish. Don't get me wrong, it was still delightful--and spicy!--but we need to find another way to make the crust. I'll keep looking and experimenting!

*To substitute for a double boiler, bring a pot of water to a boil. Reduce to a simmer. Place a similarly-sized pot or saucepan on top of the simmering water and proceed.

1. Papa John's Nutritional Info, http://www.papajohns.com/menu/nutritional_info.shtm.
2. Oat Bran White Pizza, Dukan It Out, http://dukanitout.com/oat-bran-white-pizza/

Oat Bran Waffles

noreply@blogger.com (Lynn Daue) — Sat, 25 Jun 2011 15:18:00 +0000

Every Saturday, my husband makes waffles for the family. It's become a tradition that the girls adore because they get to spend some time with their father and I adore because I get to spend 30 extra minutes with my pillow. It's win-win for everyone.

Except now, I can't eat the waffles because of all of the sugar, butter, white flour, etc.

I've been making do with making my Dukan Oat Bran Galette, but this morning, I wanted to enjoy a waffle with my family. So I set about making my own recipe.

Ingredients

1/2 c All-Whites or 2 egg whites
4 Tbsp oat bran
2 Tbsp fat-free sour cream
2 Tbsp fat-free cream cheese, softened
2 tsp Splenda
1 tsp vanilla extract

Directions

Pour the egg whites into an old, clean jar. Screw on the lid and shake until frothy.
Add remaining ingredients. Shake vigorously until a smooth, thick batter forms.
Pour onto a hot waffle iron and close the lid quickly. Cook for 3-5 minutes or per the owner's manual.

Makes 2 half-waffle servings.

When I first tried this, I only used half of the ingredients and ended up with a thin, not-quite-complete waffle. It was still quite tasty and delicious, but a little wussy-looking. It's possible that with a small waffle iron like this one from Nordic Ware or this one from Smart Planet, you could use half of the recipe, make one waffle, and not worry about saving the leftovers.

What family traditions have you been ignoring in favor of your diet? Have you come up with creative recipes in order to participate? Please share!

Korean Fish Cake Soup

noreply@blogger.com (Julie and Lynn) — Wed, 22 Jun 2011 21:45:00 +0000

When reading over the list of approved items for the Attack phase of the Dukan Diet, I was perplexed and intrigued by some of the items at the end of the list. Surimi? Seitan? What the hell are those?

Surimi, as it turns out, is a high-protein product made from processed fish. It does, interestingly, have sugar in it, but apparently so little that it is deemed irrelevant. That's good news for people who like seafood but are either sick of tilapia or can't afford crab.

Since I'd never used surimi before, I hedged my bets on a bag of mixed Korean fish cakes (found in the frozen food section of our local Asian market). At first, I was intimidated--I had no idea how to use the pieces or even what, exactly, were in them. But then I figured, What the hell, why not?

I've been using them in a simple, quick soup that is both filling and delicious. It's very low in fat, sodium, and calories, and should* be good for every kind of low-carb or low-calorie diet.

Ingredients

3 c. water with 1-2 beef bouillon cubes** OR 1 c. water and 2 c. low-sodium beef broth
1 bag House Foods Tofu Shirataki noodles, angel hair-shaped
1 c. fish cakes (surimi)
1 green onion, chopped

Directions

Drain and rinse Shirataki noodles. Bring water and beef bouillon/broth to a boil and add noodles. Cook for 3 minutes.
Add fish cakes. Boil for at least two minutes or until fish cake is tender and heated through.
Add green onion and boil for about one minute. Remove from heat and serve hot with Jasmine Pearl Green Tea.

Makes 2 main-dish servings or 4 side-dish servings.

While I typically eat this by itself, a small bowl would be an excellent precursor to Merrie Teri Chicken and Sesame-Ginger Green Beans. Top the meal off with Green Tea Meringue Cookies or Hapa-Haupia Pudding (all recipes coming soon)!

*Please see our disclaimer.
**Make sure that your bouillon cubes are not made with sugar, evaporated cane juice, or corn syrup, high fructose or otherwise.

Top Seven Tricks for Your Galette

noreply@blogger.com (Julie and Lynn) — Wed, 22 Jun 2011 02:17:00 +0000

For those of you that found us through a search for Dukan Diet recipes (hi!), you should be very familiar with your galette. It is the lifesaver of this diet, and once mastered, can be used endlessly. Here are our top seven tricks to making the most of your fancy French pancake.

1. Use an old jar. First, pour in your egg white. Then screw on the lid until frothy and foamy. Add remaining ingredients and shake until smooth. Voila! Perfect galettes, every time.

2. Invest in a good non-stick pan. As much as I love my stainless steel cookware, it is crap when it comes to making the galette. Get one at least 10 inches in diameter, and don't be afraid to spend a little cash. The frustration saved is worth it.

3. Get used to the idea of herbs in tubes. With one squirt, you can have Tuna Salad in a Basil Wrap, Afghan Chicken on Cumin Naan, or a Taco with a Chipotle Chili Tortilla. The possibilities are endless. We like Gourmet Garden. And while we're on the topic:

4. Embrace extracts. I add a little maple or vanilla extract to my sweet galette, and it tastes like it's smothered in butter. A few drops are all that are necessary, but they add SO MUCH.

5. Forget the olive oil. I know the book says to rub a bit of extra-virgin olive oil into the pan before heating, but you always miss a spot and it doesn't really work. Instead, try a spray olive oil or butter substitute. At zero calories, zero fat grams, and zero carbs, we see zero reason for you to still be wiping up greasy spills.

6. Use a good, finely-milled oat bran. I've been using Legacy Valley, and it's awesome. And a word of caution? Don't use oat flour. It uses the whole oat (as opposed to just the bran), and while it makes for a tasty galette, it defeats the purpose of the diet.

7. Get creative. As mentioned above, we've added things to our galettes to make them suitable for almost any cuisine or meal. I've also used mine as a base for smoked salmon and capers, for Fladle Soup, as pancakes (with cinnamon or maple extract!), and as a cannoli tube. Next up, Tirami-PSYCH!

What are your tips for making a tasty galette?

Three-Cheese Basil Cream Sauce with Noodles

noreply@blogger.com (Julie and Lynn) — Wed, 22 Jun 2011 01:56:00 +0000

Have you ever had a craving for a thick, savory pasta dish SO BADLY that you were ready to scrap your diet and give into a plate of noodles creamy with pesto? No, just me?

If you've been there, know that you can get by with the following recipe. It uses Dukan-approved ingredients (please see our disclaimer) and aside from the lack of pine nuts, could pass for an authentic Italian meal.

Ingredients

1 bag House Foods Tofu Shirataki noodles, spaghetti-shaped
1 wedge Laughing Cow Light cheese*
1/8-1/4 c fat-free milk
1 Tbsp fat-free cream cheese
1 Tbsp fat-free sour cream
pinch grated Parmesan**
1 Tbsp firmly-packed fresh basil leaves, chopped
salt and pepper to taste

Directions

In a medium pot, bring water to a boil. Boil noodles for 5 minutes; drain and set aside.
In a medium saucepan, melt Laughing Cow Light cheese and cream cheese over medium-low heat. Add milk as needed to smooth texture. If necessary, use a silicone whisk.
Stir or whisk in sour cream and Parmesan cheese until smooth.
Stir in basil, salt, and pepper, then add noodles. Stir until well-coated. If desired, add 1/2 cup cooked chicken breast.

*May not be approved for the Attack stage of the Dukan Diet. Although it is a low-fat dairy product, the Attack stage specifically requires nonfat dairy and is non-specific about cheese. That being said, I've been using the Laughing Cow for the duration of my diet and, as of the time of this writing, have lost 20 pounds. If you choose not to use this ingredient, substitute for one more tablespoon of fat-free cream cheese.

**Definitely not approved for the Dukan Diet Attack stage, but if used extremely sparingly, should not affect your overall progress. If desired, omit.

Tofu Noodles to the Rescue!

noreply@blogger.com (Julie and Lynn) — Wed, 22 Jun 2011 01:37:00 +0000

{Image source: House Foods}

One of the problems that I have with the Dukan Diet is the extreme lack of pasta. We're a noodle-eating family, and when time is running out at the end of the day, it is so easy to turn on a pot of lightly-salted boiling water, throw in a handful of spaghetti, and dump a jar of sauce on top.

Unfortunately, the pasta has too many carbs and the sauce has too much sugar, so both are a no-go while on this diet. Enter the tofu noodle.

House Foods makes these wonderful treasures in spaghetti, angel hair, and fettuccine shapes. I'll admit, I was a little freaked out the first time I used them--they swim around in liquid and smell terrible when you open the bag--but after rinsing and draining them, they look like any other limp, cooked noodle. The only difference is that they only have 3g of carbs, no sugar, and are vegan-friendly.

We recommend boiling them for five minutes to firm them up and get rid of the stench. After doing so, drain and use in place of durum, semolina, or wheat pasta. They're a little chewier than regular pasta, so stick with creamy sauces and Asian dishes. You'll thank me.

So far, I've used these babies in Beef Stroganoff, Fettuccine Alfredo (fettuccine-shaped), Three-Cheese Basil Cream Sauce with Noodles (spaghetti-shaped), and Korean Fish Cake Soup (angel hair-shaped). I haven't tried any of the Hungry Girl recipes provided on the back, but I am looking forward to giving her So Lo Mein a whirl.

Have you tried tofu noodles? What's your favorite brand?

Rita's Recipes: Potato Soup

noreply@blogger.com (Lynn Daue) — Fri, 22 Apr 2011 12:41:00 +0000

Article first published as Rita's Recipes: Potato Soup on Blogcritics.

When my husband's grandmother passed away a few years ago, I had the good fortune of inheriting her cookbooks. While the majority of them were either commercial printings or collections of clippings, one was a hand-written journal from 1940s Germany. It was a Christmas gift, given to her in 1935, and she began recording her favorite meals in 1942.

With my husband's help, I'm translating her recipes from German to English. With a little trial and error, I'm updating her methods and adjusting the ingredients to those that might be found in a typical American kitchen.

Rita's Potato Soup is a rich, thick dish perfect for cold, dreary days. Pair with sausage and bread for a true German experience!

Rita's Potato Soup
Serves 4-5 people

Ingredients:
4-6 strips of bacon
1 medium onion, chopped
2 celery stalks, chopped
8 cups water
3-4 Russet potatoes, peeled and cubed
3 cups water*
3 beef bouillon cubes*
Salt and pepper to taste
Parsley for garnish

*You may substitute 3 cups beef broth or beef stock

Directions:
1. In a medium saucepan, cook the bacon. Drain on paper towels and crumble. Set aside.
2. In the same saucepan, cook the onions and celery until tender. Remove from the pan and set aside.
3. Meanwhile, bring 8 cups of lightly salted water to a boil. Add the potatoes and boil until the flesh is easily pierced with a knife. Drain.
4. In the saucepan, bring the 3 cups of water to a boil. Add beef bouillon cubes and stir until dissolved. If using beef broth, skip this step. If using beef stock, boil the stock before use.
5. Puree cooked potatoes with onion and celery in a food processor or blender, adding the beef broth as necessary. Work in batches to prevent clumping.
6. Season to taste with salt and pepper. Garnish with crumbled bacon and parsley. Serve hot.

Enjoy!

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Lemon-Poppy Bread

noreply@blogger.com (Lynn Daue) — Thu, 10 Feb 2011 14:41:00 +0000

This post was originally published to Up to Scratch, an online journal of our family's foray into completely from-scratch eating.

Per a special request, I'm posting the recipe that I've been using for lemon-poppy bread.

The first time I made this, I used leftover pulp after juicing in the juicer. The second time, I followed the recipe to a T, which uses lemon juice and grated lemon peel. The recipe posted here uses the pulp, although truth be told, it's almost not worth using a juicer for lemons because they juice relatively easily by hand. I do like the pulp, though, because it offers bursts of flavor throughout the bread versus a more uniform taste. So ... it's up to you.

Lemon-Poppy Bread

Ingredients

1 3/4c all-purpose flour
3/4 c granulated sugar
2 Tbsp baking powder
1/4 tsp salt
1 egg, beaten
1 c milk
1/4 c butter, melted
2 Tbsp lemon pulp (about 2 lemons)
1 Tbsp poppy seeds

Directions

Preheat the oven to 350 degrees F. Combine the flour, sugar, baking powder, and salt in a medium-sized bowl. Make a well in the center and set aside.
In a small bowl, combine egg, milk, butter, and lemon pulp until well mixed. Pour into the well in the flour mixture and stir with a wooden spoon until just moistened. Fold in poppy seeds.
Pour batter into a greased loaf pan. Bake for 50-55 minutes, or until a toothpick inserted into the center of the loaf comes out clean.
Cool in pan for ten minutes. Cool completely before storing. For best flavor, wrap in saran wrap or a large freezer bag and store overnight before serving.

Makes 10-12 servings.

If you choose to follow the original recipe, substitute the lemon pulp for 2 tsp finely grated lemon peel and 1 Tbsp lemon juice.

Apple Puree for Baby

noreply@blogger.com (Lynn Daue) — Thu, 20 Jan 2011 02:37:00 +0000

This post was originally published on Up to Scratch, an online journal of our family's foray into completely from-scratch eating in February 2011. It has been modified for Broke da Mout'.

Our family of five includes a seven-month-old baby, so a lot of her food is prepared separately. We've been feeding her homemade baby food since she started eating solids, but we would rely on the occasional store-bought puree every once in a while.

Since baby food can be made in batches and frozen, I decided to make her food ahead of time in order to save precious time during the month. So far, I've done pear, butternut squash, and asparagus, but this time, I made apple puree.

I used a recipe from Cooking for Baby, by Lisa Barnes. I got this book as a gift when my middle child was born, but I only rifled through it then. This time, I actually used the recipes.

I started off with 6 Red Delicious apples, cored and quartered.

I put a little water in the bottom of a pan and brought that to a quick boil, then added the apples and let steam until tender.

After removing the skins and setting aside for a modified fruit bread, I pureed the meat and spooned into silicone brownie-bite trays. I also reserved the cooking liquid to use later.

The result was a delicious, easy-to-serve meal for the baby that lasted for about a week. Making the puree from fresh, whole foods added nutritional value while reducing the amount of preservatives in her diet, which makes this an ono meal for baby's good livin'!