Chocolate Broccoli

First Supper Club for 2012

noreply@blogger.com (Amber Massey) — Thu, 09 Feb 2012 13:00:00 +0000

The first Supper Club for twenty-twelve (good grief.) was so beautifully hosted by the Dunaway's. Ashley OUT DID herself with the amazing presentation, decor, and service. Oh, and how could I possibly forget.. the food was delightful. So yummmmm!

January Menu

Appetizers

Parmesan Baked Artichokes

Toasted Ravioli

w/ Basil Pesto & Marinara

Starter

Winter Chop Salad

Main Entree

Chicken with Sundried Tomato Alfredo

w/ Farfalle Pasta

Dessert

Tiramisu Trifles

We all started with the appetizers upon arrival while Miss Ashley finished up the main entree.

Parmesan Baked Artichokes

Preheat oven to 375 degrees.

Cut off stems of 4 blemish free artichokes, and remove bottom leaves. Trim about 1/2 inch from tops of artichokes. Place artichokes, stem ends down, in a large Dutch oven filled two-thirds with water; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until tender. Remove artichokes from pan.

Combine 1/2 cup Italian bread crumbs, 1/4 cup Parmesan cheese, and about 1 tablespoon olive oil until moist. Sprinkle evenly over each artichoke and bake for 25 minutes.

Serve with lemon wedges, tobasco, ranch with warm artichokes.

{Nutrition Information} Serves 8

96 calories; Fat: 3 g; Carbohrdrates: 13 g; Fiber: 4 g; Protein: 4 g

Toasted Ravioli

These are so easy, and an oh-so-yummy party food. I do believe Ash actually deep fried these, as called by the recipe she borrwed from Kelly over at Just a Taste. You could most definitly deep fry these, but in true CB style, I opted for a healthier no-fry version. I find these can be just as tasty without the added fat. You be the judge!

INGREDIENTS
1 egg
3 tablespoons water
3/4 cup bread crumbs
1/4 cup grated Parmesan cheese
2 teaspoons garlic powder
1 tablespoons dried basil
1 teaspoons dreid oregano
24 store bought cheese ravioli– fresh or frozen (thawed)

DIRECTIONS

Preheat oven to 375. Lightly coat a baking sheet with cooking spray.

Add a water to your egg to make an eggwash. Combine Parmesan and bread crumbs in a shallow bowl, and mix in your seasonings (garlic powder through oreganol).

Dip your fresh or thawed ravioli into the eggwash, then coat in breadcrumbs before placing on the baking sheet. Bake for ~12-14 minutes or until the ravioli are browned.

Serve with marinara sauce and basil pesto for dipping.

{Nutrition Information} Serves 8, 3 ravioli each

171 calories; Fat: 4 g; Carbohydrate: 25 g; Fiber: 1 g; Protein: 8 g

{Main Entree}

Chicken & Sundried Tomato Alfredo

over Farfalle Pasta

Cook 1 box (12-ounces) farfalle pasta accorinding to package directions. Drain and keep warm.

Sautée 1 pound of boneless, skinless chicken breasts, diced into 1-inch pieces with 1 diced yellow onion, 1 (8-ounce) package sliced button mushrooms, 1 (4-ounce) jar julienne sliced sundried tomatoes, and 2 cloves fresh garlic in one tablespoon extra virgin olive oil. Season with 1 tablespoon dried Italian seasoning blend. Once onion is translucent and mushrooms are soft, pour in 1 jar sundried tomato alfredo sauce (such as Classico). Bring to a low boil.

Add reserved pasta, stirring to coat evenly.

{Looks (and tastes) divine!}

You can easily substitute your own homemade version of the alfredo sauce.. lighter on fat and calories.. and just as importantly- the sodium.

{Nutrition Information} Serves 10-12

Calories: 604; Fat: 24 g; Carbohydrate: 69 g; Fiber: 4 g; Protein: 17 g

Check out her AMA-zing tablescape. What a beautiful way to use fresh produce! I loved it:)

Talk about loading up on elbow grease to cut the cores out of those artichokes.

{First Course}

Winter Chop Salad

Serves 8

INGREDIENTS:
Salad
6 cups chopped romaine lettuce
4 cups sliced red cabbage
1 large Fuji apple, halved, cored, & diced
1 Asian pear, halved, cored, & diced
1/2 cup pomegranate seeds
Dressing
1/4 cup red wine vinegar
1/2 tablespoon honey
1/4 cup extra-virgin olive oil

DIRECTIONS
In a large bowl, combine romaine, red cabbage, Fuji apple, Asian pear, and pomegranate seeds; toss to mix.

In a small bowl, whisk together vinegar and honey. Gradually whisk in oil. Season with salt and pepper.
Add dressing to the salad mixture and toss to coat.

{Nutrition Information} Serves 8
Calories: 108; Fat: 7 g; Carbohydrate: 12 g; Fiber: 3 g; Protein: 1 g

{Dessert}

Oh my, and finally we made it to dessert! This one is from Jamie at My Baking Addiction - and it was yummmm. Truly bomb-diggidy to say the least. I am already in the works to remake this crazy delicious trifle.. Full of that familiar tiramisu flavor without all of the work; and if you have ever made tiramisu.. you know what I'm talkin'bout.

Easy Tiramisu Trifles
INGREDIENTS

1 cup heavy whipping cream (low-fat whipped topping)
1/4 cup granulated sugar (skip it!)
1 cup ricotta cheese (part-skim)
1 tablespoon unsweetened cocoa powder
1 tablespoon Kahlua
1 teaspoon instant espresso granules
1 cup heavy cream, whipped with 2 tablespoons granulated sugar (low fat whipped topping)
1/2 cup chocolate cookie crumbs
Chocolate shavings (for garnish)

DIRECTIONS

Combine whipping cream and sugar in food processor bowl fitted with metal blade. Process 1 minute, or until cream is stiff. Transfer whipped cream to a medium bowl and set aside. (Do not clean bowl of food processor.)

Combine cheese, cocoa powder, Kahlua and instant espresso granules in food processor bowl. Process until blended. Add cheese mixture to bowl with whipped cream; fold in with rubber spatula until no white streaks remain.

Transfer to dessert glasses.

ASSEMBLY:

Create the tiramisu base according to recipe directions. Layer it with freshly whipped cream and chocolate cookie crumbs. Finish them off with a sprinkling of chocolate shavings.

{Nutrition Information} Makes 8-9 individual trifles
Calories: 306; Fat: 23 g; Carbohydrate: 20 g; 0 g Fiber; Protein: 3 g

NOTES:
- Ashley made these in advance and stored in the refrigerator until it was time for dessert. You can store them for up to one day before serving.
- If you are not a fan of Kahlua, substitute it for 1 teaspoon of pure vanilla extract.

- Lighten up your trifle using the {subbed ingredients}

Well- what a meal. I was stuffed to the brim when my Fireman and I left there that evening. Seriously full.. and totally impressed. Even though I'm not sure why I was so impressed. Mrs. Dunaway is a true proffesional and never misses a beat when it comes to party planning. I'm just so thankful I get to benefit from her expertise!

Thanks, Dunaway's for hosting a perfect meal with amazing friends :) Looking forward to next month at the Cabrera's!

A Fresh Take on Rice

noreply@blogger.com (Amber Massey) — Wed, 08 Feb 2012 16:33:00 +0000

Again with the risottos. Can I not get enough? Not really. It seems so fancy-like, but once you have down the science of it risotto can easily be added into your weeknight rotation. Science seems like the wrong word to use.. because, really.. I am NO scientist and if you have had a conversation with me- you may be lucky enough to catch me speaking rather 'air-head-ish. I have learned I need to process my words a little better than I do sometimes.

My Fireman often times finds humor in my 'air-head' abilities.

So, white coat or not- risotto is not rocket science- but totally stands out as such an elegant dish to serve.. especially when done in this way- fresh tomatoes, basil, and you can even use fresh mozzarella over the standard shredded.

Ever wonder how Rachael Ray does it all in just 30 minutes? Start with all your ingredients in face view.. you wont be spending your time searching through your pantry and fridge for the next ingredient on the recipe list during the middle of your prep. MAJOR time saver.

Sautee your chopped leeks in about a tablespoon of oil. Don't forget to wash the grit away from your leeks. They like to keep quite a bit in between the tight layers of green. I usually cut mine in half vertically and rinse rather than just rinsing the outside.

Toasting the rice. An important part in producing flavor of the grain.. no matter what variety you are cooking. The nutty flavor is so delicous :)

But not the burned flavor.. so be mindful of your frequent stirring.

Reduce your dry white wine.

And then start adding in your {low-sodium} chicken broth. Just about a cup will do about every 2-3 minutes, just until alomst aborbed. I used chicken broth, but you can most definitly sub for vegetable broth.

And again with the Pyrex measuring cup. This time add in your half and half. Fat free half and half does wonders in the dish- the result is just as creamy as the original, no risk for broken sauce- as I have seen in the past with my lemon pasta. Blech.

So if your market happens to offer the fat free variety, grab it up for use, people.

And then stir in your shredded mozzarella.

What I failed to show you is the balsamic vinegar reduction. I simmered it for about 4 minutes, or until it coated the back of my spoon. Drizzled over top of this plated savory risotto and fresh tomatoes and basil makes for a beautiful presentation..

...and a sweet surprise for your tastebuds

White Wine Risotto

with Fresh Tomato, Basil, & Mozzarella

adapted from Cooking Light

INGREDIENTS

1/4 cup balsamic vinegar

4 1/2 cups fat-free, less-sodium chicken broth

2 tablespoons extravirgin olive oil, divided

2 cups chopped leek

1 1/2 cups Arborio rice or other medium-grain rice

1/3 cup dry white wine

1/3 cup fat-free half-and-half

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 cup halved grape tomatoes

1/4 cup chopped fresh basil

2/3 cup (5 ounces) mozzarella cheese, shredded

DIRECTIONS

Place vinegar in a small, heavy saucepan; bring to a boil over medium heat. Cook until slightly syrupy and reduced to about 2 tablespoons (about 4 minutes). Careful not to burn! Set aside.

Bring the broth to a simmer in a medium saucepan (do not boil). Keep warm.
Heat 1 tablespoon oil in a large saucepan over medium-high heat. Add leek; sauté 3 minutes or until tender. Add rice; cook 2 minutes, stirring constantly. Stir in wine, and cook 1 minute or until the liquid is nearly absorbed, stirring constantly. Stir in 1 cup broth; cook 5 minutes or until the liquid is nearly absorbed, stirring constantly. Reduce heat to medium. Add the remaining broth, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 25 minutes total). Stir in half-and-half, salt, and pepper; cook 2 minutes. Remove from heat; stir in tomatoes, basil, and cheese. Place about 1 cup risotto evenly into 6 shallow serving bowls, and drizzle each with 1 teaspoon balsamic syrup and 1/2 teaspoon olive oil.

Nutrition Information

Serves 6 (1 cup, each)

Calories: 360

Fat: 10 g

Carbohydrate: 52 g

Fiber: 2 g

Protein: 13 g

Feelin' Pretty with Pesto

noreply@blogger.com (Amber Massey) — Mon, 06 Feb 2012 13:00:00 +0000

I love going to the hair salon. There is something about these golden honey highlights and a fresh trim that makes a girl feel pretty. Plus, I adore my hair dresser.

Actually.. my last hair girl has become one of my closest friends on this planet. There is a lot said between the color and foil- only a girl would understand that bond.

So, a couple weeks back it was time again for my usual trip to the hair salon-- where I spent a good part of my afternoon under a dryer. Usually by the end of my time under there I am halfway asleep (I'm like an infant, car rides and a warm blanket are cause for sleepy time in my book.) and the heat on my mascara is causing my eyelashes to stick together.

Rather than taking a nap, I opted to read through one of the magazine thrown about a side table- I grabbed the Health magazine over the celebrity trash mag this time.

Flipping through I came across several really yummy looking recipes.

Normally, had it been my book, I would have pulled out a pen and started marking, or doggie-eared the page for safe keeping. But- not my mag, so, I pulled out my phone (which has internet capabilities, mind you.) and started snapping pictures of these recipes.

Yes- glories of the interent would prevent the need for me to do this, but pictures worked just fine here. Among the several that looked delicious, I took a snapshot of, the following was one that sounded super yummy, and simple to boot!

Lasagna on a weeknight? I think yes! How about lasagna {on a weeknight}, {after spin-class}.. getting home {later than normal} with still a {bathroom floor to scrub}? Still thinking, YES!

I might suggest prepping the lasagna and storing it in the fridge until ready to pop it in the oven upon arriving at home. Makes for an easier transition post workday.

Plus, how can you resist this {SIMPLE} pesto-y goodness? Tired of pesto recipes, yet? {I'm not.} Super simple way to add flavor depth to a dish, and some healthy fats, too!

Basil Pesto & Mushroom Lasagna

INGREDIENTS

8 uncooked whole wheat lasagna noodles

1 (15-ounce) tub part skim ricotta cheese

2 cups sliced cremini mushrooms

1/2 cup chopped basil

1/4 cup toasted pine nuts

Cooking spray

6 tablespoons store bought pesto

1 cup (4-ounces) shredded part skim mozzarella cheese

2 tablespoons grated parmesan cheese

DIRECTIONS
To make, preheat oven to 350°. Cook 8 {whole-wheat lasagna noodles} according to package directions. Combine 15 ounces {part-skim ricotta}, 2 cups {sliced cremini mushrooms}, 1/2 cup {finely chopped basil}, and 1⁄4 cup {toasted pine nuts} in a small bowl. Coat a lasagna pan with cooking spray; spread 2 tablespoons store-bought pesto across the bottom of the pan, then cover with half the noodles. Spread the herb-ricotta mixture over the noodles, and top with the remaining noodles. Cover with 1⁄4 cup pesto and sprinkle 4 ounces {shredded part-skim mozzarella} over the top. Bake for 30 minutes, or until heated through and bubbling.

Nutrition Information

Serves 8

Calories: 301

Fat: 16 g

Carbohydrate: 24 g

Fiber: 3 g

Protein: 14 g

Baked Pasta Remake

noreply@blogger.com (Amber Massey) — Thu, 02 Feb 2012 13:00:00 +0000

A couple weeks ago I had the privalege of hosting a group of ladies for a Chocolate Broccoli cooking class. These ladies are apart of a great fitness program called Baby Boot Camp, that provides them a challenging workout post-baby that doesn't require hiring a personal trainer and a babysitter, or even making the commitment of joining a gym. I personally cannot wait to find and join fellow mommy's after my first little one {2012 is our year, we hope!} The Allen/Frisco chapter hosts a Mommy Fit Challenge..kind of like a Biggest Loser, I assume-and this year I had the privaledge of being the grand prize for the winner. Well.. my cooking did, not me, per say.

That would have been weird ;)

Anyway.. It was requested that I provide an easy meal that super picky kiddos, and a husband demanding serious flavor and yum-factor in his meals. Something to get out of that 'Let's just have sandwiches..' rut.

I didn't even have to think twice about what I would make for these gals. Baked Penne. A no-fail recipe that is so easy, quick, always delicious, and one that I make for all my potlucks and (ironically) new mommy friends in need of a casserole meal.

While driving out to meet these ladies, I started to think of ways to tweak and change this versatile baked pasta dish. What other flavors and ways could I make this just as healthy and delicious as the original?

This way, actually.

I tossed and turned that night until I got up to write this recipe down before I lost it.. After I made it for my Fireman and me- the only words I have are good gracious.

Sauteed onions, garlic, and mushrooms.. again.. if there was a candle in this flavor..

I thickened up my skim milk with some all-purpose flour, and popped my lower fat version of an alfredo sauce with two kinds of pepper.

After my onions and mushrooms softened up a bit {golden and delicious} I poured in the milk mixture.

Bubbly..bubbly, bubble away until thick and creamy. Doesn't take long, about 3 minutes or so after you bring it to a low boil.

Add in your cheeeeeeese. Love me some cheese :)

Cooked penne pasta, and pre-cooked and shredded chicken. I cooked off my chicken breasts in my slow-cooker and shredded it earlier in the week. So awesome.

{5 whole frozen breasts, fat-free, lower sodium chicken stock, garlic powder, black pepper.. on LOW for 8 hours. Done and done.}

You can easily use any ribbed pasta you please- the ribbing helps the sauce to stick to the noodles. So whatever you choose, get one with the ribs.

Store bought pesto works great.. I made my own gorgeous green version {recipe below}, and kept it stored in my fridge until ready for use.

Gigantic fingers is what you get when I am taking my own pictures. I am a routine multi-tasker. I had a glass of wine balanced on my head when I took this picture, too.

Not really. But that would be a great party trick.

Want to come over for some wine? I could try and balance it on my head, if you like.

Or.. fresh basil could call for an awesome version of a Mojito if you prefer hard liquor over wine.

But, I think the wine would go best with this baked pasta dish.

Winner. For sure.

I think I'll be adding this into my regular rotation of potluck/casserole/new-mommy meals from now on. It was so simple- and no canned goods or pre-made sauces were included.

So, what are you waiting for? Go get these ingredients and make this for yourself. Now.

Sorry to be so pushy. But I don't lie (and neither does my Fireman) when I say this was simply outstanding.

Parmesan Baked Penne

with Chicken & Basil Pesto

INGREDIENTS

1 lb uncooked whole wheat penne (or other tube shaped pasta)
2 cups skim milk
2 tablespoon all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Dash of ground red pepper (cayenne)

1 tablespoon butter
3 garlic cloves, minced
1 medium sweet onion, chopped
8 ounces baby Bella mushrooms, sliced

3/4 cup grated Parmesan cheese

¼ cup (2 ounces) 1/3 less fat cream cheese

2 cups shredded, cooked chicken breast meat

1/3 cup fresh prepared basil pesto (recipe follows) OR 1/3 cup commercial pesto

½ cup shredded part skim mozzarella cheese

½ cup chopped fresh basil

DIRECTIONS

Cook fettuccine as directed on package, omitting salt. Drain; reserving ½ cup cooking liquid. Return to saucepan. Cover to keep warm; set aside. Meanwhile, in medium bowl, stir milk, flour, salt, black pepper and red pepper with wire whisk until smooth.

In a large skillet pan, melt butter over medium-low heat. Add onion; cook 6 minutes, stirring often. Add garlic and mushrooms, and sauté until mushrooms and onions are soft. With wire whisk, stir milk mixture into butter mixture in saucepan. Cook and stir over medium heat 6 to 8 minutes or until mixture thickens and boils. Stir in cream cheese until melted. Stir in Parmesan cheese until melted.

Add cooked pasta and chicken to the cream sauce mixture; adding reserved pasta water as needed for consistency. Layer ½ of the pasta into a 9x13 pan coated in cooking spray. Spread prepared pesto over pasta mixture. Sprinkle with ¼ cup mozzarella. Layer remaining pasta and top with remaining ¼ cup mozzarella.

Bake at 350 degrees for 20 minutes, until bubbly and cheese in melted through. Remove from oven and serve with a sprinkle of fresh basil as desired.

Fresh Basil Pesto

2 ¾ cups loosely packed basil leaves (about 6 bunches)

3 tablespoons (about 1/2 ounces) grated fresh Parmesan cheese

2 tablespoons toasted pine nuts

3 tablespoons extra virgin olive oil

The juice of ½ of a lemon

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 garlic cloves, minced

Drop pine nuts and garlic through food chute with food processor on, and process until minced. Add basil, cheese, and lemon juice; process until finely minced. With processor on, slowly pour oil through food chute; process until well-blended. Spoon into a zip-top heavy-duty plastic bag; store in refrigerator, or freezer until ready for use.

Nutrition Information: makes 1 cup; (serving size: 1 tablespoon) Calories: 35; Fat: 3.4 g; Protein: 1 g

Nutrition Information:

(Using homemade Fresh Basil Pesto recipe)

Serves 8 (1 1/4 cup each)

Calories: 404

Fat: 10 g

Carbohydrate: 49 g

Fiber: 9 g

Protein: 27 g

Zesty Omega's

noreply@blogger.com (Amber Massey) — Tue, 31 Jan 2012 13:00:00 +0000

I think I've made salmon pretty much every way you can make it. Or at least I thought I had, until now. I was a bit skeptical of the salmon patty. Never seemed appealing to me, and I'm actually still not sure why I decided I wanted to make one. But I did. And boy.. I'm so glad I made this excellent decision.

The ingredient list was minimal, but provided crazy flavor. Quite the zesty way to enjoy this fish, filled with heart-healthy omega's.

Omega's. Thats what sparked my interest in salmon-burger-making. I gave a (heart-healthy) talk last week for the Red Dress Donors of the American Heart Association. So, it only deemed fit that I practiced what I harped on for an hour to these people.

I made a paste with a quarter of the salmon, the lime zest, and the mustard. The paste allowed me to skip the bread crumbs, which would have been way too heavy for a fish burger.

I added in the remaining three fourths of the salmon, and pulse chopped it about 8 times.

Combine the paste mixture with the remaining ingredients. The mixture will be really sticky. You'll want to add some bread crumbs or crackers or something the make it less sticky.

Don't.

You can shape the patties up to eight hours in advance, just wrap them in plastic wrap and store on the bottom shelf of your fridge. I say bottom shelf because you'll run less risk for any juices that happen to leak off, contaminating you other fresh foods.

I allowed these burgers to rest for about 2 hours before I pulled them out to grill.

Atop my panini press, again :)

Slather the bottom half of your bun with a mixture of honey and mustard. Honey-mustard! Get it?

My obsession with this Tangy Slaw continues. Here's the cast of ingredients. To make this slaw the best it can be, don't sub out, leave out, or add in anything.

Leave it be. It is wonderful.. and if you think you don't like something, leave it in anyway.

I found my love for fennel with this slaw. And, I hate fennel.

Pile it high with this amazing slaw

So colorful against that pink burger. A pink burger isn't usually what we strive for with the end result when using beef.

Good thing we used salmon.

Top it with the other half of your bun...?

Nah.

Cilantro-Lime Salmon Burgers

INGREDIENTS

1 pound skinless salmon fillet, cut into 1-inch pieces, divided

2 tablespoons Dijon mustard, divided

2 teaspoons grated lime rind
1 tablespoon lower sodium soy sauce

2 tablespoons minced fresh cilantro

3 tablespoons finely chopped shallot (about 1 medium)
1 tablespoon minced garlic

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

2 tablespoons honey, divided

Cooking spray

4 (1 1/2-ounce) hamburger buns, toasted

Tangy Slaw {click here for full recipe}

DIRECTIONS

Place 1/4 pound salmon, 1 tablespoon mustard, and rind in a food processor; process until smooth. Spoon puree into a large bowl. Place remaining 3/4 pound salmon in food processor; pulse 6 times or until coarsely chopped. Fold chopped salmon, cilantro, garlic, shallot, 1 tablespoon honey, salt, and pepper into puree. Divide mixture into 4 equal portions, gently shaping each into a 1/2-inch-thick patty. Cover and chill until ready to grill. Combine the remaining 1 tablespoon mustard and 1 tablespoon honey in a small bowl, and set aside.

Preheat grill to medium heat.

Lightly coat both sides of burgers with cooking spray. Place patties into a grill pan, or countertop grill; grill 2 minutes. Carefully turn patties, and grill for an additional 1 minute or until desired degree of doneness. Place 1 patty on bottom half of each bun; top each serving with 1 1/2 teaspoons honey mixture, and 1/2 cup slaw.

Nutrition Information

Serves: (1 open-face burger w/ honey mustard and slaw)

Calories: 326

Fat: 16 g

Carbohydrate: 24 g

Fiber: 4 g

Protein: 26 g

Quaintly Quinoa

noreply@blogger.com (Amber Massey) — Mon, 30 Jan 2012 13:00:00 +0000

A couple weeks back my Fireman so sweetly brought lunch to some friends of our that were in need of some good company- and if you know my sweet man, he is awesomely good company. When asked what our friends would like, they simply replied 'Anything off the Whole Foods bar'. So, as my Fireman was on his way out, he gave me a ring- causing my face to become a tad green with envy. I wanted lunch off the Whole Foods bar! After getting past a brief pout I realized he had never been in WF by himself.

Me: 'Do I need to walk you through it?'

FM: 'No, Amber. I got it, I think. They told me just what they wanted.'

Me: 'Alright, buddy.'

That evening our conversation went just like this.

FM: 'Sweet Pea.. (thats what my Fireman calls me.. awww, cute. Yes- I know.) is ke-noi-waa good for you?

Me: 'Ke-whatta?'

FM: 'Here.. this word..' (showing me his text from our friends that requested {Quinoa} for lunch)

Me: 'Ohhhhh, silly boy. Qin-wah'

He ate a food that afternoon for lunch he didn't know how to say. He followed the lead of anothers request for a quinoa salad and fell in love. So- after puppy eyes kindly requested that I make something similar for him, I agreed. He clearly twisted my arm.

Spinach, pungent cheese, sweet dried fruit, and a tart Pink Lady. YUM.

We ate on this for 4 days. Lunch was quite colorful, and I didn't put it in a tortilla.

Speaking of tortilla. I grabbed a few items to remake this salad, after yet another request for more to be made. 'Put cilantro in it or something..'

My Fireman is so creative. Stay tuned for a Southwestern Quinoa Salad- coming soon:)

Quinoa Salad

with Gruyere, Walnuts, & Dried Fruit Medley

INGREDIENTS

1 1/2 cups quinoa

2 1/2 cups vegetable broth

3 tablespoons extra virgin olive oil, divided

1 large red onion, quartered and sliced thin

2 tablespoons balsamic vinegar

3 cups fresh baby spinach leaves, thinly sliced

1/2 cup (2 ounces) Gruyere cheese, shredded

1 large crisp apple, such as Honeycrisp or Pink Lady, diced

3/4 cup walnut halves, chopped

1 fennel bulb, chopped

1/4 cup dried tart cherries

1/2 cup dried apricots, roughly chopped

3 tablespoons red wine vinager

1/2 teaspoon ground black pepper

DIRECTIONS

Combine quinoa and 2 1/2 cups vegetable broth in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer, covered, until quinoa is tender but still slightly crunchy, about 15 minutes.

Drain quinoa and return to the pot. Cover and let stand for 5 minutes; fluff with a fork. Let cool to room temperature.

While quinoa cooks, heat 1 tablespoon of the olive oil in a small skillet over medium high heat. Add sliced onion and 1/4 teaspoon if salt; cook, stirring frequently until tender and brown around the edges, 6-8 minutes. Add the balsamic vinager and toss with the onions until the vinager cooks away, about 1 minute.

Remove from heat and let cool to room temperature.

In a large bowl combine the quinoa, onions, spinach, and the next 7 ingredients (through apricots). In a small bowl, whisk remaining 2 tablespoons olive oil with the red wine vinegar and black pepper. Add the dressing to the salad, tossing gently to combine.

Nutrition Information

Serves: 8 (about 1 1/4 cup each)

Calories: 345

Fat: 16 g

Carbohydrate: 42 g

Fiber: 6 g

Protein: 9g

Fry-Free Take-Out

noreply@blogger.com (Amber Massey) — Fri, 27 Jan 2012 13:00:00 +0000

Yes, it is true we dig the Tex-Mex flavors in the CB house- but we also love Asian and all things that come along with it. When I talk about Asian foods with my Fireman he names Orange Chicken and fried rice.. or Shrimp Pad Thai as his favorites. Oh, and about 98% of the time he is kidnapped by the Food Court toothpick guy. You know, the one that hands out the free buffet-style-chinese-chicken-something or other. Usually, I'm walking myself right over to a sandwich place or other fare and he dissappears off to the buffet line. Those toothpick guys bee-line right for him. Such an easy target.

Well, this night I made my own chinese chicken. No toothpicks needed.

The problem with most of that take-out food is the type of meat they use, and not to mention it is fried crispy. I chose white meat chicken breast. I trimmed it before cutting it into about 1-inch cubes.

Flavors merry best the longer you let them sit. Next time I will probably let this sit overnight in my fridge.. like I do when I'm grilling up salmon. I only let it merry for about 1.5-2 hours, long enough for me to come home from work and throw it all in a bag before heading to the gym. {Ready prepped for when I got home!}

Dredge the chicken pieces in just a little flour. About 2 tablespoons is all you need.

Bake for 20 minutes at 425 degrees. Look- crispy! No batter, no vat of oil, no drip dry. Just the oven.

Oh, the wonders of cornstarch! Just 2 teaspoons will do the trick. Simmer on the stove to make thick and saucy! Drizzle it over your oven baked crispy chicken.

Stir well to coat evenly, and then pop it back in the oven for another 5 minutes or so to carmelize your chicken.

Look how delicious this is. If I could hand you a bite, I would. I wish this meal wasn't over.

My dish was rounded out with rice noodles and Tangy Slaw {I'm obsessed with this mayo-less slaw lately} I think next time this would be better with a simple rice pilaf. Better than the rice noodles, probably.

Anyway you serve it, take {out} is brought {in} with this satisfying meal.

Honey Teriyaki Chicken

INGREDIENTS
Chicken
1/3 cup honey
2 tablespoons fresh lemon juice
2 tablespoons cider vinegar
2 tablespoons low-sodium soy sauce
2 teaspoons dark sesame oil
1 teaspoon Worcestershire sauce
1 pound boneless, skinless chicken breast, cut into bite sized pieces

2 tablespoons all-purpose flour

Sauce
3 tablespoons sweet chili sauce
2 tablespoons tomato ketchup
2 tablespoons honey
1 tablespoon fish sauce
2 tablespoon low sodium soy sauce
1/4 cup of water
2 teaspoons cornstarch

2 teaspoons toasted sesame seeds (optional)

DIRECTIONS
Combine first 6 ingredients in a large zip-top plastic bag; seal and shake well. Add chicken; seal and toss to coat. Refrigerate at least 2 hours or overnight, turning occasionally.

Preheat oven to 425 degrees. Remove chicken from the marinade. Add in flour to a medium sized bowl and toss to coat, shaking off excess. Line a jelly roll pan with parchment paper and add the chicken, spacing evenly across the pan. Bake 20 minutes, stirring once halfway through.

While the chicken is baking, combine chili sauce, ketchup, honey, fish sauce, and soy sauce in a medium sauce pan. Bring to a low boil and heat until thickened; about 6-8 minutes. Combine water and cornstarch in a small measuring cup, whisking until dissolved. Add to sauce mixture, bring to a boil.

Remove chicken from the oven and pour the thickened sauce, stirring to coat each piece. Place the chicken back in the oven and cook for an additional 5 minutes more. Sprinkle with sesame seeds and serve over hot cooked noodles or rice pilaf.

Nutrition Information

Serves 4 (3/4 cup chicken, each)

Calories: 228

Fat: 4 g

Carbohydrate: 19 g

Fiber: 0 g

Protein: 19 g

Burger Makin' it Lean

noreply@blogger.com (Amber Massey) — Thu, 26 Jan 2012 13:00:00 +0000

Last week when I was meal planning, I was toying with the idea of making black bean burgers for me and my Fireman at some point this week. I have several different versions of this burger of the bean kind.. and finally came up with something worth working into our weekly rotation.

Once a week after grocery shopping I pretty must rearrange my kitchen- the pantry and fridge get a mini-makeover/clean-out. Totally prevents the 'what-is-this-moldy-once-green-now-purple-food-stuff?' question. Upon doing that this weekend, I came across a package of lean ground turkey Firemom gave me a couple weeks back. I came home that night and threw it in the freezer and totally forgot about it. So, last minute scratch of the bean burgers- I thought turkey burgers would do just fine to please my belly.

Choose the lean ground turkey (at least 93% lean..reads 93/7 on the package) or ground turkey breast over the regular ground turkey meat.

Dark meat and skin in the regular version makes for a ground meat equivalent to that of 80/20 ground chuck.

I seasoned my meat well, and rather than adding in an egg and breat crumbs to hold my patties together, I amped the nutritional value a bit with wheat germ.. adding in some fiber, whole grains, and heart healthy fat.

I also roasted off a couple poblano peppers under my broiler for about 10 minutes- nice and charred.. FULL of flavor. Toss them in a paper bag or container with a lit and let cool for another 10 minutes. Peel the skin and dice. I did this the night before and kept the peeled whole peppers in the fridge until I was ready to mix up my patties.

A little olive oil and cooking spray to carmelize my sweet onions. I made them more crispy than carmelized.. but thats how I like them.

Grill for 7 to 9 minutes, turning after about 5 minutes to get good marking on the flip side. I used my sandwich press (again). Loft living caused us to give away out grill when we moved- so I make due with what I have.

While my burgers were grilling up, I mixed together a spicy ketchup with my other poblano pepper and some canned chipotle chiles. You could replace the actually chiles in adobo with the powder- depends on your desire for heat.

A slice of Gouda cheese made this smokey burger even better, I actually found some Chipotle-Gouda Cheese at my market.. So, again.. totally up to you and what you desire. Regular cheddar would be perfect here, too!

Dude. Time to grub. I'm hungry for this. Now. Why does this meal have to be over already... I brought leftover burgers for lunch- maybe lunch can be a little early (this morning).

Southwest Poblano Turkey Burgers

Adapted from Cooking Light

INGREDIENTS

2 poblano chiles (about 1/2 pound)

Burgers

3/4 cup finely chopped sweet onion

1/3 cup wheat germ

1 1/2 teaspoons chipotle chile powder

3/4 teaspoon ground cumin
3/4 teaspoon smoked paprika

1/2 teaspoon salt

1/4 teaspoon ground red pepper

1 1/2 pounds ground turkey breast

Cooking spray

4 ounces Gouda cheese, thinly sliced

6 (1/2-inch-thick) slices sweet onion

6 (2-ounce) Kaiser rolls, split

Chipotle-Poblano Ketchup

1 cup ketchup
1 roasted poblano pepper, diced

2 tablespoons minced seeded chipotle chiles, canned in adobo sauce (about 2 chiles)

1/2 teaspoon ground cumin

DIRECTIONS

Preheat broiler. Pierce poblanos 2 times with the tip of a knife. Place poblanos on a foil-lined baking sheet; broil 10 minutes or until blackened, turning occasionally. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and discard skins. Cut a lengthwise slit in poblano; discard seeds and stem. Finely chop poblanos.

Combine one roasted poblano and next 7 ingredients in a large bowl. Divide mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty.

Place patties on a grill rack coated with cooking spray; grill 5 minutes. Turn patties over; grill 2 minutes. Divide cheese evenly over patties; grill an additional 5 minutes or until a thermometer registers 165°. Remove from grill; let stand 5 minutes.

Sauté onion slices in a medium pan coated with cooking spray; about 8 minutes until browned and tender.

For the ketchup, combine remaining poblano, ketchup, chipotle chilies, and cumin.

Place 1 patty on bottom half of each roll; top each serving with 1 onion slice, 1 tablespoon Chipotle-Poblano Ketchup, and top half of roll.

Nutrition Information

Serves: (1 burger, each)

Calories: 395

Fat: 11 g

Carbohydrate: 42.6 g

Fiber: 4 g

Protein: 34 g

Weeknight Fix Up

noreply@blogger.com (Amber Massey) — Wed, 25 Jan 2012 13:00:00 +0000

Sick of plain chicken breast, side of starch (...potato, rice, corn, pasta..) and a green veggie? Me too. I'm actually unable to bring myself to serve the afore mentioned to my Fireman.. but let alone to even myself.

One time my Fireman made a comment that he could eat the same thing most nights of the week if I ever don't feel like preparing a meal. That just makes my stomach hurt. Dude. Boring. I need variety. Outside of my breakfast ritual (at the moment, I'm still ~~obsessed~~ enjoying my Greek yogurt and Flaxseed Granola every morning) lunch and dinner need to be something different. So-->oo sorry to burst your bubble, Fireboy. You'll be getting a change up as frequently as possible. There are too many recipes pouring out of my brain, and not to mention the slew of inspirational recipes I read on a daily basis. There just isn't enough days in the week to make all that I desire to try. I actually tossed and turned last night until finally I got up and wrote a recipe down that I'll be sharing with my CB readers shortly.

I've shared a pretty similar recipe to this before {Caprese Chicken}, but this just allows for yet another super easy weeknight protein to be made fixed up superfast. I prepared a full recipe (serving 4) and had the other two breasts to take along with me for 2 days of lunches. Once I added it to a big green salad with (more) balsamic dressing, and the other day I {surprise} sliced and ate the breast on 2 white corn tortillas, topped with shredded lettuce. Made for two additional super satisfying lunch meals, that took hardly anytime to prepare.

I marinated my chicken for about 2 hours prior to cooking. You can easily start the marinade before leaving for work, and pull out to cook once you arrive home. Feel free to buy store bought prepared bruschetta- but the cheaper way to go would be to take the extra 5 minutes to prep-chop-toss your own homemade version.

Balsamic Bruschetta Chicken

INGREDIENTS
Bruschetta

4 Roma Tomatoes, seeded and diced

1/2 cup diced sweet onion

8 fresh basil leaves, stacked, rolled and thinly sliced into chiffonade
3 cloves fresh garlic, minced
Pinch of salt
1 Tablespoon balsamic vinegar

Chicken

4 (4-ounce) boneless, skinless, chicken breasts

1/4 cup balsamic vinegar

2 teaspoons extra virgin olive oil,

1 garlic clove, minced

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/4 cup part skim mozzarella

1/2 cup chopped fresh basil

DIRECTIONS

Cover the chicken with plastic wrap and pound the pieces down to one inch in thickness (use a rolling pin or heavy spoon to pound). Place the chicken in a container or zip top bag along with vinegar, olive oil, minced garlic. and salt and pepper. Mix everything around to make sure the chicken is coated in the marinade. Refrigerate until ready to cook.

In a large bowl combine the tomatoes, basil garlic, salt and balsamic. Toss gently to combine. Refrigerate until ready for use

Preheat a grill pan over medium heat on the stovetop. Spray with cooking spray. Remove chicken from marinade (discard). Grill chicken for 4 minutes on each side, brushing with additional balsamic vinegar, as desired.

Preheat broiler to HI. Place cooked chicken breasts on a foil lined sheet pan, top with 1/4 cup tomato mixture. Sprinkle with 1 tablespoon or so of cheese and place under the broiler for 2-4 minutes, until cheese melts. Serve warm.

Nutrition Information

Serves 4 (1 chicken, each)

Calories: 200

Fat: 5 g

Carbohydrates: 12 g

Fiber: 1 g

Protein: 26 g

It's Too Early

noreply@blogger.com (Amber Massey) — Mon, 23 Jan 2012 13:00:00 +0000

Sometimes I get into this manic-centered weirdness.

Ask my Fireman.

He doesn't like it too much when I reach {manic mode}. It is probably humerous to those observing the manic situation from the outside. But on the inside, my Fireman is doing all things in his power to provide me with something to eat. Thats right. My manic mode is related to {hunger}. Its the 'I'm hungry now' mentality.

This post is in dedicated to the most recent 'I'm hungry now' episode. It was way too early for dinner, and I needed to get something in my belly.. and quick. I failed at reaching for my 3:30pm snack on this afternoon, and so that is what I get. I should have known. I am like clock work with my snack and meal times. Silly girl.

So with as little brain function as possible.. I didn't have much seeing that my blood glucose was at a minimum and I was burning fumes at this point.. I pulled together some of absolutely anything I could pull out of my pantry and fridge without reaching for the dad-gum Cheese-Its.

How about a whole grain English Muffin.. and some heart healthy hummus! Spicy Roasted Red Pepper kind. Also the kind that my Fireman and I fight over for the last scoop from the container. Hehe.. last couple scoops right there on those muffin halves.

Add some green. I like my cucumbers in triangles. Not circles.

Not really. I just was too lazy to peel the thing all the way. Again.. I was hungry. Hungry now, hungry.

Juicy reds

Everything is a little better with the addition of purple onion.

I had some sad looking -on-the-verge-of-questionable spinach in the fridge.. You can see the broken creases in the leaves if you look hard enough. I picked out the best couple leaves and threw 'em on my mini-sammy.

Roasted Red Pepper

Mozzzzzarella! Cheese! Need I say more?

Top'er off with the other half of the muffin..

Anymore and I wouldn't have been able to hold the sandwich steady enough to take a bite. But, who am I kidding. I wouldn't have cared one bit. Falling apart, hummus all over my nose and cheeks, ~~finger~~ palm-licking.. now that's all the characteristics of a darn good sandwich if you ask me.

Mediterranean Veggie Sandwich

INGREDIENTS

1 whole grain English muffin, sliced and toasted
2 tablespoons of your favorite hummus
3-4 leaves of fresh baby spinach
4 thin half-moon slices of red onion
3-4 thin sliced tomato (such as Roma)
1/4 of a small cucumber, peeled and thinly sliced
1/2 of a fresh or jarred roasted red pepper
2 tablespoons shredded part skim mozzarella cheese

DIRECTIONS
Spread 1 tablespoon hummus on each side of the toasted English muffin. Begin to layer all fresh veggies as desired, and then sprinkle with shredded mozzarella. Top with the other half of the English muffin.

Nutrition Information

Serves 1 (1 muffin sandwich, each)

Calories: 262

Fat: 6 g

Carbohydrate: 47 g

Fiber: 12 g

Protein: 13 g

No Threads Needed

noreply@blogger.com (Amber Massey) — Fri, 20 Jan 2012 13:00:00 +0000

I love me some shrimp. Paella is delicioso.. and I really was feelin' it this week.. but really wasn't feelin' the price tage of the base of most paella's.

Typical paella uses saffron threads, but the little container at my market was about $12, while the powder was cheaper.. much cheaper. {Like $4.99 cheap}. Powdered saffron can be replaced for the threads anytime, except when you really want to see the threads in a dish. Not so important to me in this case. Plus, the powder can be measured easily, disperses color evenly, and stretches quite a bit further than the container of threads will.

I also opted for a quick and easy route with ready rice. I typically keep a few bags in the pantry for my Fireman to have a quick post workout meal of chicken or fish (high protein for slowing of muscle breakdown and promoting repair post-workout) and rice (high carbohydrate to replenish glycogen storage in the muscles) when I'm not home to make him something.

These were super simple to provide me rice in 90 seconds. Who doesn't love that?

Eye-ball it? Not so much. Most people over pour their oil when cooking. It would benefit you to measure your oils- saves fat and calories!

As you can clearly see.. I need a new saute pan.

Sauteing onion, pepper, and garlic. Again.. I would buy a candle in this flavor if their was one out there.

E-Z Peel shrimp, again- on sale this time! Nice :)

Add in the quicky brown rice and seasonings. You see the gorgeous red saffron powder and paprika?

Careful with the delicate peas! And I don't even like peas that much.. but this was yum- and their color is outstanding.

Folding, folding.. tasting.. and another bite.

Maybe I should just plate myself a bowl already. Want some?

Go.

Lemon Paella

with Peas & Shrimp

adapted from Cooking Light

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 medium yellow onion, chopped

1 cup chopped green bell pepper (about 1 pepper)

2 cloves fresh garlic, minced

1 pound peeled and deveined large shrimp

4 cups cooked instant brown rice (such as Uncle Ben's Ready Rice)

1 tablespoon chopped fresh oregano

1/4 teaspoon salt

1/4 teaspoon saffron powder

1/2 teaspoon paprika

1/4 teaspoon freshly ground black pepper

1 cup frozen green peas

1/4 cup fresh lemon juice

DIRECTIONS
Heat a large Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add onion and bell pepper; sauté 3 minutes or until vegetables are tender, stirring frequently. Add garlic; cook 30 seconds, stirring constantly. Add shrimp to pan; cook 30 seconds, stirring frequently. Add rice and next 5 ingredients (through pepper). Stir to combine, until seasoning is distibuted, shrimp is pink and rice is yellow in color. Remove from heat; fold in peas and lemon juice.

Nutrition Information

Serves 5 (about 1 1/2 cups, each)

Calories: 353

Fat: 7 g

Carbohydrate: 38 g

Fiber: 3 g

Protein: 23 g

Mix Up Your Mash

noreply@blogger.com (Amber Massey) — Thu, 19 Jan 2012 13:00:00 +0000

I think (now that could be dangerous..) that most have a tendency to deem mashed potatoes as a winter-holiday side. Oh, but this dietitian loves her some mashed potatoes and will (as they should be) eat with everything, in any season, and sometimes as a meal in and of themselves (Typically we have, wait, no we always have leftovers. The next day I'll eat them again for dinner if my Fireman happens to be on shift. If not, they sub for my usual breakfast. No lie.)

{What ways can you think to mix up your mash?}

*Use lowfat buttermilk instead of regular milk. An absolute perfect way to add a buttery flavor to your potatoes without actually adding butter. Low fat buttermilk is decadent without caloires it would seem to have
*Mix it up with some tahini, garbanzo beans and lemon juice. Hummus Mashed Potatoes anyone?
*Add herbs -- thyme and rosemary work well.. I also love oregano, or even a little smoked paparika.
*Mash boiled turnips with regular potatoes.
*Mix in any variety of blue cheese for a flavor punch. A little goes a long way!
*Mix in cream cheese, dill, and smoked salmon and serve on your brunch table along side the Eggs Benedict
*Mix in shredded cheese: gouda, goat, gruyere, or fontina.
*Mix your taters! Fold in mashed sweet potatoes for added fiber, flavor, Vitamin A, and beta carotine.
*Add a head of roasted garlic (wrap garlic in foil; bake at 400 degrees for an hour; mash).

So what's my favorite way to mix things up? I confess I have a love for all things listed above, and have made each and every one of them. Recently, I've fallen in love with the versatility and flavor of truffle oil. A two ounce bottle of truffle oil costs about $12 {Don't cringe just yet!}, but I am honest when I say a little goes a long way to add an earthy and bomb-diggity flavor to this simple side dish. Not a flavor I would sub in a salad dressing, though- ew.. definitly not.

Look for smaller bottles, as I did, in most gourmet grocery stores (or online). It is also delicious drizzled over polenta or risotto! Oh, the possibilities!

Truffled Parmesan Mash

INGREDIENTS

2 pounds butter or red potatoes, scrubbed and quartered

6 cups coarsely chopped cauliflower (about 1 medium to large head)

1/2 cup skim (fat-free) milk

1/4 cup (1 ounce) grated parmesan cheese

1/4 teaspoon salt

1 1/2 teaspoons white truffle oil

1/3 cup pesto (I used sun-dried tomato)

Chives for garnish

DIRECTIONSPlace potato in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 12 minutes or until just tender. Add cauliflower to the simmering water 5 minutes or until tender. (you may have to increase the temperature to bring it back to simmering.) Drain.

Add milk, cheese, and salt to the cauliflower potato mixture. Blend with a hand mixer (or easily thrown in the food processor) until desired texture, scraping sides of the bowl occasionally. Drizzle with truffle oil and fold in. Serve each portion of cauliflower mash with about 2 teaspoons of pesto and a sprinkle of finely chopped chives

Nutrition Information

Serves 8 (about 2/3 cup mash and 2 teaspoons pesto, each)

Calories: 178

Fat: 7 g

Carbohydrate: 24 g

Fiber: 4 g

Protein: 6 g

Mexi-Pasta.. Genius

noreply@blogger.com (Amber Massey) — Tue, 17 Jan 2012 13:00:00 +0000

If I said this was a CB original, I would be lying. I stole this recipe off the greatness of pinterest. Shocker, I know. While this isn't an original, I will advocate that I changed it significantly enough to make it somewhat healthier than the original, while still offering you a quick dinner for a busy weeknight.

The original called for a lot of canned enchilada sauce.. canned chilies, too much sour cream and cheese.. and not enough freshness for my own good. It needed something more. {More fresh produce, that is.}

So, bubbly and delicous to the end.. and not to mention super quick! I pounded thin and then grilled up my chicken breast on my countertop panini grill, {this electric is probably not intended to grill large amounts of meat, but the amount for 2 is just right} and allowed it to rest until it was time to plate my pasta- I sliced to serve, ensuring my chicken wouldn't get dried out.

Reducing the amount of oil used {from 2 tablespoons to just 2 teaspoons}, as well a subbing out the cheese and sour cream for the lower fat options shaved about 8 grams of fat per serving.

I also cut down the amount of processed sauce.. canned goods in general are higher in sodium than we usually need- so using just one can if the enchilada sauce, versus 3 {10 ounce} cans saved about 700 mg sodium per serving! Thats just about 30% of the recommended amounts of sodium one should get in a day- in just the canned sauce!

Yikes.. talk about swollen fingers in the morning.

Also- nothing is better than the addition of fresh peppers- two different varieties, Poblano {my Fireman's FAVORITE}, and sweet red bell pepper. You could add a slew of fresh produce, making it more of a Southwestern Ratatouille! Zucchini, yellow squash.. eggplant?

My creative wheels are turning.. Until the eggplant meats the avocado, enjoy this dish with your choice of fresh veggies on top. The cool avocado, fresh purple onion, and juicy tomatoes make for a delightful break from the heat of the {chipotle} spicy chile sauce.

Southwest Chicken Tinga Pasta

INGREDIENTS
1/2 pound (8 ounces) uncooked whole wheat penne (or other ribbed or shaped pasta)
1 pound boneless, skinless, chicken breasts
2 teaspoons canola oil
1 medium onion, diced
3 garlic cloves, minced
1 cup diced seeded poblano chiles (about 2 chiles)
1 large red bell pepper, ribs and seeds removed, chopped
1 (10 ounce) can mild green enchilada sauce (such as Old El Paso)
1 (14.5-ounce) can spicy red pepper diced tomatoes, undrained (such as Hunt's)

1 teaspoon chipotle chile powder (regular chili powder would work just fine, use more or less for heat pref)

1 teaspoon cumin

1 cup (4 ounces) reduced fat Mexican blend cheese, finely shredded
1/2 cup low fat sour cream

Additional Toppings: cubed avocado, diced red onion, diced tomato, sliced green onions, sour cream

DIRECTIONS
Cook chicken and shred or slice. Set aside.

Cook pasta according to package directions, omitting salt and fat. Drain and return to hot pot, keep warm.

Meanwhile, heat oil in a large skillet over medium heat and sauté peppers and onions until tender, about 5 minutes. Add garlic and cook until fragrant. Stir in enchilada sauce, tomatoes, chili powder and cumin into the skillet, bring to a boil and simmer for 8-10 minutes, stirring occasionally. Reduce heat to low and add in the cheddar cheese. Allow cheese to sit until melted on top, stir and then add in the sour cream, folding with a spatula until combined.

Pour cooked pasta into the sauce and mix. Serve garnished with sliced grilled chicken, avocado, tomatoes, green and purple onions, and additional sour cream as desired.

Nutrition Information

does not include additional toppings

Serves 5 (about 1 1/2 cups each)

Calories: 365

Fat: 10 g

Carbohydrate: 40 g

Fiber: 6 g

Protein: 27 g

Grown Up Cheesy Goodness

noreply@blogger.com (Amber Massey) — Mon, 16 Jan 2012 13:00:00 +0000

Here's a fresh take on mac'n cheese. I titled this post 'grown-up' because it is highly unlikely that your 4 year old will be requesting macaroni and all it's cheesy goodness to be made with little fish-food looking grains. Yea.. that sounds really appealing. Sorry.

This doesn't taste (or smell) like fish food at all. {Promise} You could add some fishies to it though..little shrimp or some smoked salmon. Dangit. Why am I thinking of this now? Wel, it was still good to go meatless on this {Meatless} Monday post.

If I have totally ruined this for you, you can substitute the couscous {found with the rice products!} for orzo {in the pasta section} or other small shaped pasta.

Boost the flavors in the broccoli by roasting in just a little butter and fresh garlic. The result is a mild sweetness and great nutty flavor. I personally love it when the florets get a little singed on the ends.. My Fireman leaves those for me when we prepare our greens this way.

Pile it in! I almost used a pan that was too small for my own good.

Almost.

My recipe calls for just 4 green onions. Four would for sure be enough.. but I had two bunches left in the fridge and I knew I wasn't going to use them all before they went south all slimy and brown. Shame on me for buying more than I needed this week. I'm pretty sure there are 8 or 9 onions in there..

The addition of the smoky bacon and sweet corn means stick-to-your-ribs-good.

Forget to mark chicken broth on your list? I usually have a couple of cartons on hand, but if ever without you can easily use the pasta cooking liquid instead {water}

Pour it in! Stir a bit, and let it sit {Yea, I'm cute.}

Using sharp, pungent cheeses allow for the idea that less is more. You can get away with using less {meaning less calories} but still having so much flavor.

Plus, I cannot live without Gouda cheese. {and no.. Boar's Head does not pay me, tehe..}

See the little crispy ends of that broccoli? Clearly this is my plate of food.

I actually made this one night when my Fireman was working. He apparently hadn't had a chance to eat yet, and was starving.. when I sent him a text picture of my dinner meal. Since I'm a mind reader by trade I shouldn't have been so impolite to send a food picture to a hungry ~~bear~~ man.

Mother of Pearl Mac'n Cheese

INGREDIENTS

2 tablespoons unsalted butter

4 cloves garlic, chopped

1 bunch broccoli (about 1 1/2 cups), cut into florets

4 slices center cut bacon

1 1/2 cups whole wheat israeli (pearl) couscous

1 (10 ounce) package frozen golden corn, thawed

4 green onions, chopped (white and light green parts, only)

2 cups fat-free, lower sodium chicken broth

1/4 teaspoon kosher salt

1/4 teaspoon ground black pepper

1/3 (3 ounces) cup natural gouda cheese, shredded

1/4 cup (2 ounces) grated parmesan cheese

DIRECTIONS

Preheat the oven to 450 degrees. In a small bowl, melt 1 tablespoon butter in the microwave. Stir in the garlic. Spread broccoli in a single layer on a foiled lined rimmed baking sheet coated in cooking spray. Drizzle with the garlic butter, stirring to coat. Roast until tender, about 12 minutes.

Meanwhile in a large skillet, cook the bacon over medium-high heat until crisp, about 6-8 minutes (careful not to burn!) Transfer to a paper-towel lined plate. Crumble once cooled to the touch.

Discard drippings in the pan, reserving 2 teaspoons. In a large pot of boiling water cook the couscous 6 minutes, drain. Add the corn and scallions to the reserved skillet and cook over medium high heat until warmed through. Add the couscous and chicken broth, simmer until liquid is absorbed, stirring frequently-- about 8 minutes. Season with salt and pepper. Stir in remaining tablespoon of butter, bacon, and both cheeses. Fold in roasted broccoli.

Nutrition Information

Serves 6 (1 1/4 cups each)

Calories: 448

Fat: 13 g

Carbohydrate: 61 g

Fiber: 10 g

Protein: 18 g

A Pepper for my Bright and Shiny

noreply@blogger.com (Amber Massey) — Fri, 13 Jan 2012 13:00:00 +0000

Christmas came and went so quickly this year- I am still blinking at the thought that it is already week two of 2012. I was spoiled beyond words by my sweet Fireman.. and among my spoiling came his presentation of a brand new (bright and shiny) slow cooker. I can see my face in it..and I polished it before I put it away- feeling halfway guilty that I didn't wrap it in it's original plastic packaging.

What? I didn't want it to get scratched.

What in the world could I possibly make for our first meal out of this beautiful electric?

Something colorful, I assume. I grabbed up some bell peppers earlier in the week while they were on sale, thinking 'I'll stuff these with something and put them in the oven..'

Or how about.. my spaaaakkkllley slow cooker?

I chose bell peppers that feel firm and heavy for their size. Their skins were smooth, shiny, and unblemished, free of any pocks or soft spots. I was unsure of a couple- they were quite questionable.

After I walked away I watched a dude throw a couple in his basket. His were ugly. Tisk, tisk.

Sweet yet bold, bell peppers team well with other flavorful ingredients such as capers, garlic, fresh herbs, olives, tangy cheeses, like the goat varietes.

I always have some cheddar.. at least 3 onions, and a couple cans of tomatoes for safe keeping. So- those ingredients made thier way into these stuffed bad boys, along with a few other things.

Eaten raw, they’re crunchy and some might say refreshing- not my favorite way to eat them, exactly.

But, when cooked, they grow soft and luscious, and their flavor sweetens and mellows. And as an added bonus, their gorgeous colors―red, orange, yellow―can brighten and enliven plain dishes.

Bell peppers take well to all sorts of cooking methods. They can be baked, stewed, sautéed, grilled, roasted, or stir-fried... and to my tastebud's enjoyment today, stuffed to the brim and slow cooked.

Say cheese! This kind of reminds me of the movie 'The Brave Little Toaster'.. I admit I did stick my tongue out- but nothing popped out from the top. Sort of dissapointing.

Excuse my gigantor hand and trigger finger. The camera adds ten pounds? Yes, if that is in relation to extremeties.

Whoa. Speechless here...
If that doesn't make you want to make some, wait- who am I kidding. I know you are planning out your meals as we speak- and these peppers will be on there somewhere.

Slow Cooked Stuffed Green Peppers

INGREDIENTS

6 large green bell peppers

1 pound ground sirloin, extra lean

1 medium onion, chopped

2 garlic cloves, minced

1 1/2 cups cooked wild or brown rice

1 (16-ounce) can fire roasted diced tomatoes

2 tablespoons tomato paste

3/4 cup shredded Asiago cheese

1/4 cup walnuts, chopped

1/2 cup golden raisins, rough chopped

1/2 teaspoon freshly ground black pepper

1/2 teaspoon red pepper flakes

1/4 teaspoon nutmeg

1 large egg, lightly beaten

2 cups fat-free, less-sodium chicken broth

DIRECTIONS
In a large mixing bowl, combine sirloin, and the next 14 ingredients (through egg). Mix well to incorporate. Cut the tops off the green peppers and remove seeds and ribs from the inside. Stuff each pepper with about 1 cup of the beef mixture. Arrange peppers, stuffed side up, in a large slow cooker and pour chicken broth over top. Cover and cook on HIGH for 5 hours, or on LOW (recommended) for 8 hours.

Nutrition Information

Serves 6 (1 stuffed pepper, each)

Calories: 324

Fat: 10 g

Carbohydrate: 35 g

Fiber: 6 g

Protein: 24 g

Cereal for Dinner? Not Tonight!

noreply@blogger.com (Amber Massey) — Thu, 12 Jan 2012 13:00:00 +0000

My Fireman works in 24 hour shifts, leaving me at home to figure something out for dinner on my own. Most nights I'm pretty good about getting something rounded and wholesome -- most of the time I cook extra of the meals I make for he and I, allowing for leftovers. And, when all else fails, I leave it to cereal and milk on nights I’m solo.

Last night I was sad to be looking in my fridge, bare of all leftovers, nixing the possibility to heat something up. What can I make.. I really don't want cereal.. Vegetable, carbs, and protein. Tomato sauce.. whole wheat pasta.. shrimp.. done, and done. So, I worked this recipe out in my brain as I went.

I accidentally pulled out some sliced pepperoni when I was reaching for the fresh basil- and it sat in front of me as I was prepping the veggies for my pasta. How yummy would that be, I thought. So, I added another layer of flavor to this (basically) one pot meal.

The building of my tomato sauce continues. Slightly carmelized onions and garlic paired together creates the most amazing smell in the entire world. If there were a candle in this flavor, I would buy it.

Well, I would probably buy it.

Easy addition to my tomato sauce- takes to simmer work out of the homemade variety- although, the homemade version is super delicious. Feel free to use you own. But not for me on this night. Top Chef was coming on, and I didn't have 55 minutes to wait.

Thawed frozen uncooked shrimp to the rescue! I got the E-Z peel shrimp that still has the tails and shell on- much cheaper than the already peeled and deviened. Worth it to me to spend the extra 5 minutes of prep.

5 minutes is all the simmer time you need. You might need 6.. but I simmered for just 5.

Sprinkle in your fresh herbs. For the best flavor, always add fresh herbs at the end of cooking and dried herbs at the beginning. You run the risk of over cooking/burning the fresh herbs if they are added too early.

By the time my marinara was finished (all of 20 minutes), I wasn’t really interested in making the pasta anymore. Mainly because sitting next to the pasta was a new bag of instant polenta that caught my eye- and tweaked the fancy of my taste buds. I always have the instant variety for last minute taste changes when I’m cooking up a saucy dish like this one.

I folded in some reduced fat cream cheese, stirring out the lumps until creamy. I was lucky to get this picture without bubbling polenta burns on my forearms. You're welcome :)

Plate'er up! Garnish with additional fresh basil, if desired. Makes for a prettier presentation, in my own opinion.

Excuse me while I sample a taste.

Shrimp & Pepperoni Marinara

over Creamy Polenta

INGREDIENTS

Shrimp & Pepperoni Marinara

2 teaspoons olive oil

2 cloves fresh garlic, minced

½ of a large yellow onion, diced

1 (15 ounce) can fire roasted diced tomatoes

3 ounces turkey pepperoni, coarsely chopped (such as Boar's Head)

2 tablespoons chopped fresh oregano

1 ½ cups jarred tomato basil pasta sauce (lower sodium if available)

¼ teaspoon freshly ground black pepper

¼ teaspoon crushed red pepper (more or less for desired heat)

1 pound medium size uncooked shrimp

2 tablespoons chopped fresh basil, plus more for garnish

Creamy Polenta

1 cup 2% milk

2 cups lower sodium chicken broth

¾ cup instant polenta

1/2 cup (4 ounces) 1/3 less fat cream cheese

¼ cup (2 ounces) shredded parmesan cheese

DIRECTIONS

Shrimp Marinara

Heat a medium skillet over medium-high heat. Coat pan with cooking spray, add oil. Add onion and sauté until translucent. Add in garlic- cook for about 30 seconds, stirring consistently as to prevent burning of the garlic. Add in fire-roasted tomatoes and pepperoni; cook 2 minutes or until garlic and onion is fragrant begins to brown, stirring frequently. Add red and black peppers and marinara sauce; bring to a boil. Fold in shrimp, reduce heat, and simmer 5 minutes. Remove from heat; stir in basil and oregano; cook 30 seconds. Keep warm.

Polenta

Bring milk and chicken broth to a simmer in a saucepan. Whisk in polenta. Cook 5 minutes or until thick, stirring frequently. Stir in cream cheese until melted. Stir in shaved parmesan. Serve warm marinara over polenta.

Nutrition Information

Serves 4 (3/4 cup polenta and 1 1/2 cups shrimp mixture)

Calories: 439

Fat: 13 g

Carbogydrate: 42 g

Fiber: 6 g

Protein: 36 g

Presto Pesto

noreply@blogger.com (Amber Massey) — Wed, 11 Jan 2012 13:00:00 +0000

Lets talk about pesto.

Its good. Like, freakin' good.

Delicious.

And I've found a delightfully delicious way to utilize it's {heart healthy} goodness.

Did I mention it was healthy? Oh- wait, ya I did.. a little.. well, kinda.

Well, it is- heart healthy fat from the EVOO and pine nuts found in the prepared pesto. And then there is the lean protein.

{You can use store bought.. or go ahead and make your own. Bree over at Skinny Mommy has an incredible looking (and sounding) sun-dried tomato pesto. I definitly would branch out to make your own one of these days.}

{Raw} chicken is so {gross}. I know, I'm weird for having a weird chicken thing. But- pesto creates world peace. So, when paired with chicken the way I've done here, I'll stand to leave chicken in my life for another day, or so.

It doesn't take much to get plenty of flavor. Just one-fourth of a cup in the bottom of a small baking dish. I just served my Fireman and I, so I used a wee little glass baking dish. It is probably the cutest little thing I have in my kitchen.

Along with my little measuring cup that portions out tablespoons.

So little and cute.

Layer your breast strips over the pesto and top with some more world peace.

Baaaake and sprinkle.

Kind of like bend and snap. But, bake and sprinkle. You get the point.

Serve with rice, couscous, or quinoa to soak up the nutty pesto sauciness left in the dish. I made the mistake of serving it without any of the listed grains, and I was just about licking my plate.

Classy.

Sun-Dried Tomato Pesto Baked Chicken

INGREDIENTS

4 (4-ounce) boneless, skinless chicken breasts

1/2 cup prepared sun-dried tomato pesto (or any kind you please)

1/2 cup shredded part skim mozzarella cheese

2 tablspoons grated parmesan cheese

DIRECTIONS

Preheat oven to 375 degrees. Trim all visible fat from chicken breasts, then cut each breast lengthwise into 3 pieces.

Spray a 9 x 12 baking dish with non-stick spray, then spread 1/4 cup pesto over the bottom of the dish. Lay chicken strips over the pesto, then spread 1/4 cup more pesto over the chicken. Cover with aluminum foil and bake for 25 minutes, or until chicken is barely firm and juices run clear.

After 25 minutes, remove foil and sprinkle with mozzarella and parmesan cheese. Put dish back into the oven (without foil) and cook 5-8 minutes more, just until cheese is melted and slightly browned.

Nutrition Information

Serves 4 (3 strips each; one breast)

Calories: 265

Fat: 16.5 g

Carbohydrate: 5 g

Fiber: 1 g

Protein: 22 g

Easy Caprese

noreply@blogger.com (Amber Massey) — Mon, 09 Jan 2012 13:00:00 +0000

Last week I was preachin' to the choir about making healthy food at home more often- so I wanted to follow-up this week with some healthy habits you can follow in the kitchen.

My top ten super easy tips to make your everyday meals healthier and tastier.

Keep an eye on sodium. Whether you have high blood pressure or not, it’s wise to watch your sodium intake. The USDA’s dietary guidelines for Americans recommend consuming less than 2,300 mg (about 1 teaspoon salt) daily.
Go for the flavor. Enhance food with bold flavors from healthy ingredients like fresh herbs, bold spices, vinegars, and citrus. When your food has great flavor, there’s no reason to feel deprived.
Be mindful and enjoy. Make conscious food decisions rather than grabbing for what is most convenient. Make sure it is something delicious and savor it. When you enjoy what you eat, you feel satisfied.
Use smart fats. Not all fat is bad. Opt for unsaturated (e.g., olive oil) over saturated fats such as butter. But still use them in moderation because all fats are loaded with calories (9 calories per gram).
Go unrefined. Pick whole grains over refined grains. Whole grains like brown rice and wheat pasta have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients.
Eat more fruits and vegetables. Most people don’t get enough! Aim to eat at least one fruit and/or vegetable at each meal and snack. Pick produce in a variety of colors to get a range of antioxidants and vitamins. Serve up a dish that can be easy to alter with different veggie. A typical serving size is 1/2 to 1 cup depending on the fruit or vegetable.
It’s not all about the meat. Meat is a great source of protein and zinc, but it’s also a big source of saturated fat in many people’s diets. So eat small amounts of lean meat, fish and poultry- or replace it with a plant protein like quinoa or black beans. Fill up the rest of your plate with healthy vegetables and whole grains.
Choose low-fat dairy. Dairy products like milk, sour cream and yogurt are a good source of calcium. Replacing whole-milk dairy products with low-fat or nonfat is an easy way to cut saturated fat in your diet. If the low fat cheese doesn't suit your liking, use a full-flavor cheese- easy to use less of it with all the flavor to boot!
Keep portions reasonable. Even though we would all like a magic bullet for weight control, it really boils down to calories in vesus calories out. Forget the endless calorie counting- A simple way to manage calorie intake is by eating healthy portions.
Use sweeteners judiciously. Sugars of any kind, whether corn syrup, white sugar, brown sugar, honey or maple syrup, add significant calories without any nutritive value

The simplest advice I can give is to

eat more vegetables, fruits and whole grains and less of just about everything else.

I've taken (most of) these ten tips and put them to use in my kitchen for this next recipe. This vegetarian (#7) pasta meal is full of fresh veggies (#6) and with the help of a jarred pasta sauce, it comes together for a hearty portion (#9) sized dinner meal- that even the die-hard-meat-lovers at your table wont feel deprived!

Fresh Tomato, Basil, & Mozzarella Pasta

INGREDIENTS

1 pound uncooked whole wheat penne pasta (#5)
1 cup jarred tomato pasta sauce (#6)
1/3 (1 1/2-ounces) cup grated parmesan cheese, divided (#8)
1/3 cup {fat free} half and half (#8)
2 tablespoons white balsamic vinegar (#2)
2 garlic cloves, minced (#2)
2 pints grape tomatoes, halved (#6)
1 1/4 cups (5-ounces) diced fresh mozzarella cheese (#6)
1 cup loosely packed chopped fresh basil leaves (#2)
1/4 teaspoon salt (#1)
1/4 teaspoon crushed red pepper (#2)

DIRECTIONS

Preheat oven to 350 degrees. Cook pasta according to package directions, omitting salt and fat. Drain and set aside.

While pasta cooks, heat tomato sauce over low heat in a large sauce pan. Stir in salt, red pepper, half and half and 1/4 cup of the grated parmesan. Bring to a low simmer, and once bubbly, stir in balsamic vinegar. Remove from heat. Add cooked pasta, stirring to coat. Fold in garlic, mozzarella, tomatoes, and basil.

Coat a large 9x13 baking dish with cooking spray. Pour pasta mixture into the prepared dish. Sprinkle with remaining parmesan cheese and bake for 25 minutes until cheese is golden and bubbly. Top with additional basil as desired.

Nutrition Information

Serves 6 (2 cups each)

Calories: 408

Fat: 8 g

Carbohydrate: 67 g

Fiber: 8 g

Protein: 16 g

Mindful Munching: Restaurant Smarts III

noreply@blogger.com (Amber Massey) — Fri, 06 Jan 2012 13:00:00 +0000

I don't know about you, but I can somewhat become overwhelmed with menus these days. How can I possibly select something remotely healthy after looking at pages upon pages of the menu 'booklets'.
Good Grief. Let me edu-mah-cate you a bit with nifty menu-selecting tips.

When you're browsing a menu, look for these key words in preparation methods. These items will typically be lower in fat and still have a pretty delicious flavor:

*Au jus *Broiled

*Baked *Herb crusted

*Consommé *Fresh

*Marinated *Steamed

*Red sauce *Light pan sauce

*Marinara *Stir-fried

*Poached *Whole grain

*Roasted *Tomato-based

These terms indicate extra preparation methods, which usually requires extra fat. When selecting these foods be sure to balance your plate with some lower fat choices as well.. think about the plate method I mentioned before: 1/4 meat, 1/4 carbohydrate, and 1/2 vegetables!

*Au gratin *Stir-fried in oil

*Batter dipped *Basted

*Breaded *Buttery

*Cheesy *Creamy

*Crispy *Fried

*Hollandaise *Gravy

*Rich *Sautéed

*Scalloped *Stuffed

*Smothered

And again.. on my soap box-- You can have take-out at home, this time, veggie-taco style! This recipe is complete genuis. How could I- the lover of all things with chili powder- not have developed this? I know I was dreaming about it somewhere, but never put it on paper. Thats my claim, and I'm sticking to it.

Either way- yum, like.. WAY yum.

Spaghetti Squash Tacos

Adapted from Eighty Twenty

INGREDIENTS

Tacos

1 medium spaghetti squash, sliced in half lengthwise and seeded

Olive oil spray

8 hard taco shells

1 large tomato, seeded and chopped

1 cup fresh cilantro, chopped

2 teaspoons olive oil

the juice of one lime

Queso fresco (if desired)

Taco sauce of your choice

Seasoning Mix

2 tsp dried cilantro

2 tsp dried oregano

1 tsp ground cumin

1 Tbsp chili powder (smoked is fantastic)

1/2 tsp salt

Dash cayenne pepper

DIRECTIONS

Preheat oven to 350 degrees. Spray each half of spaghetti squash lightly with olive oil spray. Sprinkle half of seasoning mixture onto squash and place face down onto a nonstick baking sheet. Prick the rind of each squash half multiple times with a fork. Bake for 20-30 minutes, or until squash is fork tender. Remove from oven and allow to cool slightly to the touch. Shred squash with a fork and place into a bowl.

While squash is baking, whisk together olive oil, lime juice, and remaining seasoning mixture. Add mixture to shredded squash and toss to coat.

Place ~1/2 cup squash into each taco shell and top with taco sauce (if desired), cilantro, tomato, and queso fresco.

Nutrition Information

Serves 4 (2 tacos, each)

Calories: 200

Fat: 7 g

Carbohydrate: 25 g

Fiber: 4 g

Protein: 4 g

Mindful Munching: Restaurant Smarts II

noreply@blogger.com (Amber Massey) — Thu, 05 Jan 2012 13:00:00 +0000

I posted earlier this week some tips for restaurant eating- here I am again with more helpful tips for you, this time specifically after you've already arrived at your eating place. Whether you like it or not, your waiter/waitress can be your greatest asset when dining out. They have so much knowledge of the menu, and also come into direct contact with the person in the kitchen that matters most- the one preparing your food!

When dining out, ask your waiter to..

Clarify how a menu item is prepared
Remove extra chips, butter, and rolls from the table.
Suggest a low-fat menu item.
Find out what’s in/on the food item you are ordering.
Serve salad dressings, sauces, gravies, and whipped toppings on the side.
Have the chef prepare your food without added oils, butter, or margarine.
Hold the mayo on sandwiches—Get it on the side or use mustard or low-fat dressing instead.
Substitute one food for another. For example: request a baked potato or tossed salad instead of French fries.
Investigate fresh fruit and vegetable options. Even when vegetables and fruit are not featured on a menu, many restaurants will serve them on request.
Serve vegetables steamed and plain, without sauce.
Ask for a “to-go” box when your meal arrives. Keep the portion you want to eat and box up the rest so you aren’t tempted to overeat.

Or.. the genius solution? Cook your favorite dine-out/take out items at home more often :)

Pan Seared Cajun Shrimp Po'Boy

INGREDIENTS
Cajun-Mayo
1/4 cup reduced fat olive oil mayonnaise
1 tablespoon spicy Dijon mustard
1 tablespoon natural ketchup
1 teaspoon prepared horseradish (I used the hot prepared)
1 clove garlic
The juice of one lemon
1 teaspoon capers
1 green onion, chopped
1/8 teaspoon cayenne pepper
1/4 teaspoon smoked paprika
Shrimp
1 pound peeled and deveined large shrimp
1 teaspoons smoked paprika
1/4 teaspoon kosher salt
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
1/8 teaspoons cayenne pepper
1/2 teaspoon Italian blend
2 teaspoons olive oil

4 (2 1/2-ounce) hoagie rolls
Shredded romaine lettuce
Thin cut tomato slices
Thin cut red onion slices

DIRECTIONS
Combine the first 10 ingredients in the bowl of a food processor. Pulse until blended well and smooth.

Combine the shrimp and the next 6 ingredients in a medium sized bowl, tossing to coat the shrimp. Heat the oil in a medium non-stick skillet over medium high heat. Add shrimp to the pan, cook 4-5 minutes, tossing frequently until done.

Cut each roll in half horizontally. Top bottom half of each roll with lettuce, tomato slices and onion rings. Layer one quarter of the shrimp over the vegetables. Spread about 2 tablespoons Cajun-Mayo mixture on the top half of the roll, and place on top of the built sandwich.

Nutrition Information

Serves: 4 (1 sandwich each)

Calories: 400

Fat: 12 g

Carbohydrate: 44 g

Fiber: 3 g

Protein: 31 g

Mindful Munching: Restaurant Smarts

noreply@blogger.com (Amber Massey) — Tue, 03 Jan 2012 13:00:00 +0000

Answering the “what’s for dinner” question is something most of us face every night. I have that covered for the most part. My OCD/Type-A/Dietitian brain takes heart and love in planning my meals (a week in advance) and make my grocery lists (or any list, to be completely honest). My planning habits fall into play as far as planning for meal times when my Fireman and I dine out.

One of my (many) resolutions this year is to be more mindful of my munching habits. I have it pretty well maintained, I'd say- but sometimes my habits are less than desirable. Mainly because I really love chips. No, kidding.. well, actually, I do love chips. But, I'm not talking about that right now. I really enjoy the occasional dining out option. Its such a treat because we don't do it that often- almost never during the week, and maybe once on the weekend. As much as I love eating out, the atmosphere, someone waiting on me, etc..I still feel like I should watch what I put in my mouth. While there are some healthful choices in dining out, taking out, as well as boxed and prepared meals from the market, we have to be careful about what we are choosing/ordering to eat- seeing that we have no control over the chef in the back. Lets face it, he/she really doesn't care if your on a diet, have high blood pressure, or dealing with diabetes. They just want to make it tast good.. and by 'good' I mean more oil, cream, butter, salt, and all that in between.

A few tips to remember when dining out

Remember the plate rule: your plate should consist of ¼ carbohydrate, ¼ protein, and ½ vegetables. You'll be green in the face and sick to your tummy before you eat too many calories in broccoli. Just sayin.
Suggest restaurants that offer healthy selections when going out to eat with friends or family.
Look at menus and nutrition information before you arrive at a restaurant. Make your selection and avoid looking at the rest menu when you arrive- studies have shown that those that check the menu ahead of time make healthier choices than those that don't.
Have a healthy snack before you get to the restaurant or add a broth based soup or a salad before your meal. This makes you less likely to overeat.
Portion size is important! If you really want a less healthy choice, try ordering a small, lunch or child’s size. Also, choose side items like fruit or vegetables over the fries or mac and cheese.
Avoid the heavy chef hand and have all dressings, sauces, gravies, dips, etc. served on the side.
Never make pasta, rice, or potatoes the meal. Order a protein and have them as a side dish. Again, watch what sauces, butters, etc, it is cooked in or covered with.
Avoid drinks with high calories like sodas, sugar-sweet tea, alcohol, juice, etc.

Orrrr, you can cook at home more often. Not only to manage cost (my Fireman and I can't get out of a restaurant for less than $30 these days- yeeessshh) but, when cooking at home you control what goes into your dinner so you can monitor fat, sodium, and calories. I know you've heard me say that before. But, cooking at home also means taking time to prepare a meal after a long day of work, whether it be away from the home, or within the home- its still work.

What if I offer you realistic weeknight options that come together fast? (Somewhat) short ingredient lists that are mainly kitchen staples, and are ready in an hour or less (indeed, done in about 35 minutes or so). How does that sound to you?

I'll take it :)

Hoisin Chicken & Rice Noodles

INGREDIENTS

1 tablespoon dark sesame oil, divided

1 tablespoon grated peeled fresh ginger

2 garlic cloves, minced

1 pound ground chicken breast

1/2 cup chopped green onions

1/4 cup chopped fresh cilantro

3 tablespoons low-sodium soy sauce

2 tablespoons rice vinegar

2 tablespoons hoisin sauce

2 teaspoons ground fresh chile paste

1 (6.75-ounce) package thin rice sticks (rice-flour noodles)

2 tablespoons chopped dry-roasted nuts (such as cashews, slivered almonds, or peanuts) *Optional*

DIRECTIONS
Heat 2 teaspoons oil in a small skillet over medium-high heat. Add ginger and garlic to pan; cook 45 seconds, stirring constantly. Stir in remaining 1 teaspoon oil, ground chicken, and next 6 ingredients (through chili paste).
Cook noodles according to package directions. Drain and rinse under cold water; drain. Add noodles to bowl; toss well to coat. Sprinkle with nuts, if desired.

Nutrition Information

Serves 4 (abour 1 3/4 cups each)

Calories: 380

Fat: 8 g

Carbohydrate: 47 g

Fiber: 2 g

Protein: 28 g

Get the Facts for Your 2012 Resolutions

noreply@blogger.com (Amber Massey) — Mon, 02 Jan 2012 13:00:00 +0000

It is January 2nd of 2012- do you know what that means? New Year's Resolutions. For most people, this means a time for weight loss, hitting the gym, and the out with the old, in with the new mentality. After all- the typical 'I'll start my diet on Monday' phrase turned into 'I'll start my diet in January'. Well, it’s the first Monday in January.

In reality, most people, including myself, want a quick fix. The result is getting caught up in all of the popular fad diets and temporary weight-loss eating programs. The problem is exactly what I mean when I say temporary. These crazy eating habits and weight loss ideas will work for a short time- but I can almost predict that one cannot maintain it and end up gaining the weight back.

Let's start with the facts of exercise. Have you ever started a workout program and not lost weight? Have you seen people at the gym religiously and not seen a pound melt off of them? Doesn’t exercise make you lose weight? It should, right...?

Fact 1: Exercise burns calories. While this is a fact, most people overestimate how much they actually burn. You can be safe to assume about 100 calories burned every 10 minutes of moderate to intense cardiovascular activity (speed walking, jogging, elliptical training). So- A 30 minute workout would typically burn 300 calories, 45 minutes is 450 calories and a whole hour would be 600 calories. Strength training does not burn as many calories during the actual workout, just about 200-300 calories for a moderate hour of training. However, strength training does increase your metabolism throughout the day- you may have heard, muscle burns more calories than fat.. so having good muscle tone will help with weight maintenance. Be aware that the caloric burning tool found on just about every workout machine at the gym is usually inaccurate to calculate your individual calories burned. A better, more accurate choice could be investing in something like the Body Bugg.

Fact 2: Exercise is good for your heart. The 2010 Dietary Guidelines recommend that every person get at least 60-90 minutes of moderate to intense activity most days of the week to prevent illness and disease. Exercise can help to lower blood pressure, decrease bad cholesterol levels (LDL), increase good cholesterol levels (HDL) and improve blood glucose numbers. If your crunched in the time zone, start with trying to get in at least 30 minutes each day. Plus, it (naturally) helps you feel more energized all day! Who needs coffee :)

Fact 3: Exercise makes you hungrier. Because exercise stimulates your metabolism, it also increases appetite for most people. If you think about it, you burned calories off so your body naturally wants to eat them back.. darn youuuuu belly.

However, if your goal is weight loss, the deficit of calories from exercise needs to stay a deficit! Herein is where the (your) main problem lies…

Thought 1: “I exercised today so I can eat that cookie! I already burned it off!” (7 cookies later)

Thought 2: “My metabolism must be speeding up from working out…I can finally eat more!”

Thought 3: “I can eat whatever I want. After all, I work out.”

Can you maybe see why some people have trouble losing weight? It’s pretty simple really. If you eat back the calories you burned off no deficit will remain. For example, say you power walk 45 minutes on the treadmill and you follow that up with a breakfast of a tall low-fat latte and a regular bran muffin from the local coffee shop.

All sounds healthy right? In this case you burned 450 calories, but then ate about 525 calories (typical muffins from a coffee shop hold a powered amount of hidden calories!) So you are now in the plus category instead of a deficit.

The answer to all this is NUTRITION. You have to watch what you eat, even when you start exercising. I have a couple numbers to throw out at you. Weight loss and maintenance comes from seventy percent diet, and only 30% from exercise. I'm not discounting the importance of exercise, just trying to put it in perspective. Did I burst your resolution bubble?

It is all about moderation, people. Focus on eating small meals often throughout the day and having a whole grain carbohydrate/fruit and a lean protein/healthy fat at each meal and snack. Then pile up on non-starchy vegetables as they make you feel full without many calories because of their fiber and water content.

Create a plan of healthy eating known as the “80/20 Rule”. Eighty percent of the time, focus on eating for health including lean meats, fruits, vegetables, whole grains and healthy fats. The other twenty percent of the time (about 2 meals each week) you can eat for pleasure- hello Mexican buffet. I've missed you. The key is that the majority of the time you are eating healthy and eating higher calorie foods in moderation.

No food is a bad. Some are just better than others :)

And remember, if you are trying to create a deficit to provoke weight loss…you might be a little hungry. Try to eat until you are “not hungry” instead of “full”. Eventually your stomach will adapt and you will not feel as hungry. It may not be a piece of cake, but totally do-able.

Maybe your resolution this year has nothing to do with that of diet or exercise-- good for you! I could totally bore you with my resolutions.. for example- clean my bathroom more than once/week (trust me, the coat of hairspray on the countertops gets crazy heavy after three days.), and definitly more time in the gym because I don't go nearly enough.

Whatever your goals are for this year- I wish you much encouragement from my end :)

Happy New Year!

Prodigious Merriment

noreply@blogger.com (Amber Massey) — Fri, 30 Dec 2011 13:00:00 +0000

New Year’s Day is readily approaching, and with that comes my annual declaration of 'This year, I will..(insert some-what unrealistic term here). Typical resolutions revolve around diet, exercise, being nice to your spouse. (<--- what? not on your list?) For me it starts just about the day after Christmas. Between the endless amound of candy wrappers trickled through out the house post-Halloween, cheese goodness of all things at Thanksgiving, and the inevitable prodigious merriment that is the twelth month of the year (the most wonderful time, I may add), I’m just about beyond ready to change my erratic consumption of food. My Fireman is paddling the same boat as I am, too. We are both ready for a major detox (not the juice kind.. for Pete's sake, you know me better than this.)

Oh, but wait- the guttony is far from over after this weekend.. we must refrain from putting away our stretchy pants just yet, New Year’s Eve is right around the corner. The parties! The appetizers! Alcohol? Yes, that's included, too.

Or do we?? Follow my past tips for holiday party going and be a star at your NYE celebration with this YUMMMMY dip/salad/veggie concoction. It’s full of good for you things-- little shrimpies, cucumbers, tomatoes, chopped green olives, diced avocado, and a heavy hand of cilantro. It also has fennel- a new love of mine. Mind you- I hate with a passion the flavor of licorice- for serious. Licorice jelly beans go untouched in my house- and yours if I've made a visit. Hand me a Jelly Belly variety bag, and you'll kindly recieve the black beans in return. But, this vegetable goes amazingly well paired with a simple lime juice-dressing.

Serve to scoop with whole-wheat pita chips or baked torilla chips. It’s a fresh variation of the classic dips you'll probably find housed at your appetizer buffet.

** NOTE: Although the lime juice will prevent most browning, avocado will eventually get dark in color, so if you want to make this ahead of time, leave out the avocado until just before serving. Grab this supurb kitchen gadget and your avocado cubing will be a total cinch! I use this just about everyday, no lie.

Southwest Shrimp Salad

INGREDIENTS
1 pound bag cooked small salad shrimp, rinsed
1 fennel bulb, thinly sliced
1/2 large cucumber, peeled and diced
1/2 whole red onion, diced
1/2 cup green olives, chopped
2 whole tomatoes, diced
2 whole fresh jalapeno peppers, minced
2 whole avocados, chopped
2 whole limes, juiced
1/2 teaspoon kosher salt
2 cups cilantro, chopped

Combine first 8 ingredients in a large bowl. Add lime juice, then a dash of kosher salt. Add cilantro. Stir gently with a spoon. Add more lime juice if needed.

Chill until serving.

Nutrition Information

Serves 12 (about 1/2 cup each)

Calories: 114

Fat: 6 g

Carbohydrate: 7.5 g

Fiber: 3.6 g

Protein: 9.4 g

DIRECTIONS

Pasta Casserole Comfort

noreply@blogger.com (Amber Massey) — Wed, 28 Dec 2011 13:00:00 +0000

I need something wholesome..

..but hearty enough to fill me..

..but easy enough to make during the week..

..warm, and cheesy, and just plain yum.

While (not) watching the news the other night, I found myself browsing through a couple months worth of magazines. I ended up googley-eyed on a page with this delicous recipe. I doggie-eared it after my first thumbing through of this issue, so apparently the recipe had something to offer my brain- and boy, after making it, it sure offered and provided to satisfy all things I requested above! I subbed out skim milk for the 2% (don't have that at my house..) and used more rosemary for roasting. I also opted for whole wheat little-ear pasta and the smokey flavor of Gruyère cheese.

Portioning the pasta into individual baking dishes made for a fun and effortless presentation on a weeknight with my sweet. Until he balked about getting a blue dish over the green.. Okay, woman- get a grip.

Jay Kay ;) (just kidding, in case you didn't catch the J.K. reference)

Roasted Butternut Squash & Bacon Pasta
original basis from Cooking Light

INGREDIENTS

3/4 teaspoon salt, divided

1 teaspoon dried rosemary

1/2 teaspoon freshly ground black pepper

3 cups (1-inch) cubed peeled butternut squash

Cooking spray

5 uncooked applewood-smoked bacon slices

1 cup thinly sliced shallots

8 ounces uncooked whole wheat orecchiette ('little-ear') pasta

1/4 cup all-purpose flour

2 cups non-fat (skim) milk

3/4 cup (3 ounces) smoked Gruyère cheese, shredded

1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese

DIRECTIONS
Preheat oven to 425°. Combine 1/4 teaspoon salt, rosemary, and pepper. Place squash on a foil-lined baking sheet coated with cooking spray; sprinkle with salt mixture. Bake at 425° for 30 minutes or until tender and lightly browned. Increase oven temperature to 450°.

Cook the bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 1 teaspoons drippings in pan; crumble bacon. Increase heat to medium-high. Add shallots to pan; sauté 8 minutes or until tender. Combine squash mixture, bacon, and shallots; set aside.

Cook pasta according to the package directions, omitting salt and fat. Drain well.

Combine flour and 1/2 teaspoon salt in a Dutch oven over medium-high heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Remove from heat. Add provolone, stirring until cheese melts. Add pasta to cheese mixture, tossing well to combine. Spoon pasta mixture into 5 individual baking dishes, or in one 11 x 7-inch baking dish lightly coated with cooking spray; top with squash mixture. Sprinkle evenly with Parmesan cheese. Bake at 450° for 8-10 minutes or until cheese melts and begins to brown.

Nutrition Information

Serves 5 (about 1 cup each)

Calories: 440

Fat: 11 g

Carbohydrate: 67 g

Fiber: 6.8 g

Protein: 21.5 g

Just 40,000 Varieties

noreply@blogger.com (Amber Massey) — Tue, 27 Dec 2011 13:00:00 +0000

Of rice. Did you know that? Me neither. It seems like it would fall foot with the same concept as the Italians and their pasta. Change the shape point-zero-eighths of a hair and it needs a new name- oh wait, we added an extra rib in the texture of that tube- we shall call it...

Although it is quite intriguing that there are that many varieties- I'm good with the two varieties that I know.

White

Brown

I know some others, like Arborio (the rissoto rice), Basmati and Jasmine (for Thai or Asian inspiration).. and how can I forget the Instant variety. For serious- it's awesome- even if those little microwave-for-90-seconds bag are a tad too expensive for my weekly trip to the grocery, they are a great supplement when I need something quick for lunch. Shredded rotisserie chicken breast, frozen veggie steamers, and some quicky 90 second rice. Hello, quick, easy, not to mention healthy, lunch.

I don't always seek out the instant variety, though. Even on a weeknight I'll pull out the regular rice. This dish was excellent with our pan-sauteed tilapia entree (a little EVOO, fresh orange juice and it's zest, fresh ginger, and a dash of hot sauce) and even better after it sat overnight packed in my lunch box along side some rotisserie chicken breast for noon-time eats the next day.

Mediterranean Rice Salad

INGREDIENTS
Dressing

1 1/2 tablespoons extra-virgin olive oil

1 tablespoon fresh lemon juice

1 tablespoon red wine vinegar

1 teaspoon chopped fresh oregano

1 small garlic clove, minced

Salad

1/2 cup uncooked medium-grain rice

1 (14.5-ounce) can small artichoke hearts, drained and cut into quarters

1/4 teaspoon salt

1/4 teaspoon black pepper

3/4 cup canned chickpeas (garbanzo beans), rinsed and drained

1/4 cup finely chopped red onion

1/4 cup diced roasted red bell peppers

1 1/2 tablespoons chopped fresh flat-leaf parsley

1/2 cup reduced-fat Feta cheese, crumbled

DIRECTIONS

Combine first 5 ingredients in a small bowl, stirring well with a whisk. Set aside.

Cook rice according to package directions, omitting salt and fat. Transfer rice to a large bowl; stir in salt and black pepper. Add dressing, artichokes, chickpeas, and remaining ingredients to rice mixture; stir well.

Serve warm or at room temperature.

Nutrition Information

Serves 6 (about 2/3 cup rice salad, each)

Calories: 176

Fat: 5.2 g

Carbohydrate: 27.1 g

Fiber: 4.9 g

Protein: 6.8 g