Deliciously Golden

Chicken with Tarragon and Quick-Roasted Garlic

2013-12-06T12:08:00.001-06:00

Where oh where have I been?? It seems like every Fall, I fall off the blogging radar (I haven’t posted since August!). But I’m here! And despite being busy with teaching (although I gave my LSU final yesterday…it’s officially Winter break for me!) and Saintsations, I still manage to cook plenty.

Cooking on my schedule can kind of put me in a rut sometimes…I eat lots of salads, eggs, fish, sometimes sandwiches and soups…all things that I’ve prepared at home…but I get out of the habit of trying new recipes. And I have SO MANY I want to try!

A while back, I went through my recipe binders and chose two new ones to make: Chicken with Tarragon and Quick-Roasted Garlic and Toasted Israeli Couscous Salad with Mint, Cucumber, and Feta .

For the couscous salad, I swapped the couscous for quinoa and added tomato…reminded me of tabbouleh without the parsley.

For the chicken dish, to up the veggie quotient (and because I LOVE LOVE LOVE them), I added mushrooms.

Don’t be tempted to swap the heavy cream for something else lower in fat…two tablespoons for the whole dish does NOT add too much fat. Promise!

Both keepers…and will become part of my repertoire for sure.

Chicken with Tarragon and Quick-Roasted Garlic
adapted from Bon Appetit

Makes 4 servings

3 large unpeeled garlic cloves
4 small skinless boneless chicken breast halves
1 tablespoon butter
1 tablespoon olive oil
1/2 cup dry white wine
1/4 cup low-salt chicken broth (or water)
1 tablespoon chopped fresh tarragon (or 1 teaspoon dried)
2 tablespoons heavy whipping cream
8-16 ounces mushrooms, sliced (I used 16…love mushrooms!)

Heat skillet over medium heat. Add garlic; cover and cook until browned in spots and tender when pierced, turning occasionally, 9 to 10 minutes. Transfer to work surface to cool.

Meanwhile, sprinkle chicken with salt and pepper. Melt butter and oil in large skillet over medium-high heat. Add chicken and cook until browned and cooked through, 3 to 4 minutes per side. Transfer chicken to plate (do not clean skillet).

Peel garlic. Add garlic and wine to same skillet; cook until reduced by about half, mashing garlic finely with fork and scraping up browned-bits from the bottom of the pan, about 1 minute. Add broth/water and tarragon; simmer until liquid is reduced by about half, 1 to 2 minutes (this took longer for me). Add cream and simmer to sauce consistency, about 1 minute. Return chicken to skillet with any accumulated juices. Simmer to heat through, turning occasionally, 1 to 2 minutes. Transfer chicken to plate; spoon sauce over.

To now empty (still not cleaned) skillet add sliced mushrooms. Over medium-high heat, sauté until mushrooms release liquid and are lightly browned, about 10 minutes; season with salt and pepper and add to the chicken and sauce.

Notes – I served this with sautéed spinach…for some “green”; all of the animal products that I used were organic (chicken, butter, cream)

327 calories, 13 g fat (5 g saturated), 7 g carbohydrates, 1.2 g fiber, 44 g protein (exchanges: 2 ½ fat, ½ vegetable, 6 protein)

Avocado Dip

2013-08-14T09:08:00.001-05:00

I’m a sucker for anything avocado. Guacamole is a must every time I step foot in a Mexican restaurant. A half of an avocado finds it’s way on my breakfast plate on most days (avocado and eggs!! try it). They are definitely a staple on my grocery list.

Admittedly, its because I love the flavor and texture…but the fact that avocadoes are so healthy for you doesn’t hurt.

This recipe from Food and Wine magazine is intriguing because not only does it call for cilantro (one of my FAVORITE herbs), it has basil in it too. I’ve never thought to put basil with avocado, but believe me, it works!

I doubled the recipe and served with blue corn tortilla chips. In F&W the dip is actually part of a whole meal…Spiced Shrimp with Tomato Salsa and Avocado Dip…one day I’ll try the entire thing!

Avocado Dip

adapted from Food and Wine magazine

3 - 4 Hass avocados—pitted and peeled
1/2 cup packed cilantro leaves
8 large basil leaves
juice of 1 lime
Kosher salt

In a food processor, combine the avocados, cilantro, basil and lime juice and puree. Season with salt. Taste and adjust flavors to your liking (more lime? herbs?, salt?) Scrape the dip into a bowl, press a piece of plastic wrap directly on the dip, and refrigerate until chilled (if you can wait that long!).

Haute Off the Grill!

2013-06-25T14:42:00.001-05:00

Summer is here! And just in time, I have some great summer recipes over at Haute Off the Rack…spiced salmon kebabs and frosty peach buttermilk popsicles. Go check it out! I had such a great time shooting this guest blog post with the talented Kaela and Jenn. Thanks girls!!

Homemade Salad Dressing

2013-06-04T13:08:00.000-05:00

You have probably realized by now, I eat a lot of salads. Typically one of my meals each day is a main course salad...nothing boring of course!

You may have also noticed, I don't buy salad dressing from the store…ever…I always make my own. It's so easy! This way I don't get stuck with a whole bottle of dressing that I may or may not like, I can change the flavor with each salad (which I think makes eating salads more interesting and delicious), and I get to decide what ingredients get used. And did I mention it's easy?

I mostly make vinaigrettes (with oil, vinegar, and seasonings) ...sometimes I replace the vinegar with another acid (lemon, lime, or orange juice). The type of oil, vinegar (or citrus juice), and seasonings I use varies depending on the type of salad that I am making. For example:

Mediterranean - olive oil, balsamic vinegar, garlic, salt and pepper
Asian - canola oil and peanut/sesame oil, rice wine vinegar, honey, salt or soy sauce, cilantro, ginger
Mexican - lime juice, canola oil, cumin, cilantro, salt and pepper

The possibilities are endless. Some of my favorites from DG include:

Pepper Jelly Vinaigrette
Strawberry Vinaigrette
Lemon Balsamic Vinaigrette
Creamy Feta-Red Wine Vinegar Dressing …one of my FAVES!
Lemon-Oregano Vinaigrette

Most chefs would recommend using a 3:1 or 2:1 ratio of oil to vinegar...that would make for a dressing that is higher in calories and fat than I want on a daily basis. I use a 1:1 ratio...if I use 1/4 cup of vinegar I also use 1/4 cup of oil. And I try to only use 2-3 tablespoons of dressing or less for a good sized salad (per person).

For a basic dressing made with 1/4 cup olive oil, 1/4 cup lemon juice, and 1 teaspoon of Dijon mustard (plus salt and pepper) the nutrition info would look like this:

Per 2 tablespoons - 112 cal, 12 g fat (2 g saturated); counted as 2.5 fat exchanges

It may seem like a lot of fat, but its healthy (unsaturated) fat and this is where I choose to get my fat from each day (along with nuts/nut butter, fish, avocado, eggs, and some dairy). We all need fat to stay healthy. If you buy fat-free everything you may not be getting enough fat in your diet and your body won't be able to function efficiently.

All of the following recipes are for salad dressings...a few are higher in fat/calories than others, but all are healthy. Some have several ingredients, some only have a few.

Honestly, I don't follow a recipe - I use the 1:1 ratio and then add what ever I feel like adding. I typically make salad dressing by shaking all of the ingredients in a small jar (I save mustard jars or small jelly jars).

I keep on hand several oils (sesame, olive, canola, walnut), vinegars (red wine, white wine, balsamic, rice wine, apple cider, sherry) and mustards (Dijon and whole grain), plus lemons...this way I can make a variety of dressings all the time.

For some of the recipes I've provided a link to a salad that the dressing can be paired with, but you could easily create your own.

And if you do buy bottled dressing, read here for the best ones.

Dijon-Lemon Vinaigrette -

Per 2 tablespoons - 50 calories, 4.8 g fat (0.6 g saturated), 2 g carbohydrate, 0.2 g protein (exchanges: 1 fat)
Notes - This is a great base for other vinaigrettes…experiment by adding other vinegars, juices, spices, herbs, etc
Can be used with:
- Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas
- Cheddar-Jalapeño Quesadilla Salad with Cilantro-Lime Vinaigrette
- Lemon-Rosemary Chicken Quesadilla Salad with Shallot-Mustard Vinaigrette
- Flank Steak-and-Blue Cheese Quesadilla Salad

Honey Vinaigrette -

Per 2 tablespoons - 52 calories, 3.8 g fat (0.6 g saturated), 4.4 g carbohydrate, 0.4 g protein (exchanges: 1 fat)
Can be used with:
- Garden Salad with Honey Vinaigrette

Green Goddess Dressing -

Per 2 tablespoons - 30 calories, 2 g fat, 2 g carbohydrate, 1 g protein (exchanges: 1/2 fat)
Can be used with:
- Tomatoes with Green Goddess Dressing

Roasted Tomato Vinaigrette -

Per 2 tablespoons - 19 calories, 1 g fat (0 g saturated), 1 g carbohydrate, 0 g protein (exchanges: free food)
Notes - Use caution when blending hot mixtures…make sure you leave the lid slightly open to let hot air escape

Cilantro-Lime Vinaigrette -

Per 2 tablespoons - 106 calories, 12 g fat (2 g saturated), 2 g carbohydrate, 0 g protein (exchanges: 2 1/2 fat)

Creamy Caesar Dressing -

Per 2 tablespoons - 52 calories, 3.6 g fat (0.4 g saturated), 3.2 g carbohydrate, 1.6 g protein (exchanges: 1 fat)
Can be used with:
- Caesar Salad with Bagel Croutons

Balsamic Vinaigrette -

Per 2 tablespoons - 37 calories, 1.7 g fat (0.2 g saturated), 5.8 g carbohydrate, 0.3 g protein (exchanges: 1/2 fat)
Can be used with:
- Balsamic Vinaigrette Chicken over Gourmet Greens

Lagniappe...

Here is an interesting article on the history of our relationship with fat.

Beach Day Tuna Salad

2013-05-29T10:31:00.001-05:00

Yet another recipe from The Sprouted Kitchen cookbook I just bought(the other was Blueberry Corn Salsa…in case you missed it!). The thing that caught my attention was the raisins! I mean, raisins in tuna salad? Crazy?? DELICIOUS!

Tuna is standard in my lunch time meal repertoire and has been for most of my life. My typical version would be tuna/mayo/celery/eggs. That’s how my mom and Bernie made it growing up. But I’ve also made curried tuna salad and this cilantro tuna salad…both really good!

The recipe in the book only makes 2 servings (it uses 2 cans of tuna). I adjusted for more and used 5 5-ounce cans (chunk light for the lower mercury content…packed in water). But I didn’t think it was necessary to increase the mayo/oil/mustard by much…I don’t like any of my salads (chicken, egg) overly creamy. I left out the parsley too…I used the inner celery leaves instead. This is something I always do, they have so much flavor!

The sweetness from the raisins is subtle. And just note, I couldn’t find golden raisins so I ended up using regular brown ones. This salad works on whole grain toast for a sandwich option. Or you could serve it over lettuce/spinach/some other green. Make a big batch like I did. I promise, you will wish you had more…especially if you have a roommate!!

Beach Day Tuna Salad
adapted from The Sprouted Kitchen

makes 4-5 servings

5 (5-ounce) cans water-packed tuna (I used chunk light)
1/3 cup raisins
3 celery stalks, diced…including some of the inner leaves
2 tablespoons whole-grain mustard
2 tablespoons freshly squeezed lemon juice
2-3 tablespoons mayonnaise or extra-virgin olive oil…depending on how creamy you want it
Kosher salt and freshly ground black pepper

Drain tuna well and put into a mixing bowl. Soak raisins in warm water for 5 minutes to soften, then drain. Coarsely chop raisins and add them to the tuna.

Add celery, mustard, lemon juice, and mayonnaise or olive oil to the bowl and stir well to combine, breaking up the larger chunks of tuna. Add salt and pepper to taste. Serve at once, or store, covered, in the refrigerator for up to 6 days.

Per serving (based on 5 servings…only the tuna salad…no bread/lettuce/etc): 262 calories, 8 g fat (1.3 g saturated), 10 g carbohydrates, 1 g fiber, 37 g protein (1 1/2 fat, 5 protein, 1/2 fruit)…FYI…4 servings would make it 327cals…that’s probably what I end up eating

* The amounts in this recipe are completely up to you…less celery? Sure. More lemon or mustard? Why not! You might fall in love with the raisins and decide to add more of those too. Just don’t be tempted to add TOO much mayo/oil. Here’s my opinion of mayo…you might be surprised!

Coconut Pinkcherry Frozen Yogurt

2013-05-17T11:55:00.000-05:00

For Christmas 2008, I got an ice cream maker from one of my favorite dancers and David Lebovitz' "The Perfect Scoop", an incredible ice cream cookbook, from my favorite Mel! Let me tell you, I have since put both to good use!

If you have an ice cream maker you NEED this book (and if you don't have one, consider purchasing one...I have this Cuisinart model). So far I've made Toasted Coconut, Vietnamese Coffee, Tiramisu, and Butterscotch Pecan.

I have also made Coconut Pinkcherry frozen yogurt which is adapted from the book on Smittenkitchen.com (my favorite blog!).

This recipe and the Vietnamese Coffee recipe are both relatively light. The other two, not so much. But the good thing about making your own ice cream is that you can't make very much at a time (my machine makes 1 ½ quarts = 6 cups = 12 ½-cup servings) and you have total control over the ingredients. You can limit the sugar (and fat sometimes), and there are no crazy additives, artificial colors and flavors, or preservatives. And you can use all organic ingredients like I did. Gotta love it!

Another good thing...you really have to work for this ice cream. You have to freeze the churning bowl for 24 hours (although mine stays in the freezer…ready to go at all times!), buy the ingredients, make the ice cream base, and then freeze for 30 minutes in the machine. You won't do this all of the time...only for a "special treat".

I eat ice cream in a small bowl...its a visual thing. A ½ cup serving (or maybe a little more…) looks like a lot more in a small coffee cup than in a big soup bowl.

By the way, this frozen yogurt is good...I mean really good! I hope you have an ice cream maker and can enjoy it as much as I do.

Coconut Pinkcherry Yogurt
adapted from smittenkitchen.com

Makes about 1 ¼ quarts (or 10 ½-cup servings)

3 cups Greek yogurt or strained yogurt*…fat free or not (I’ve used both)
¾ cup sugar
½ teaspoon almond extract
¾ cup cherries, pits removed and roughly chopped (I used frozen…and ended up using the whole 10oz bag)
1 cup unsweetened coconut milk (I used full-fat, but lite would probably work as well)

Mix together the yogurt, sugar, almond extract, cherries, and coconut milk. Stir until the sugar is completely dissolved. Refrigerate 1 hour.

Freeze in your ice cream maker according to the manufacturer’s instructions.

* To make 1 cup of strained yogurt, line a mesh strainer with a few layers of cheese cloth (I use coffee filters), then scrape 16 ounces or 2 cups of plain yogurt into the cheesecloth. Gather the ends and fold them over the yogurt, set the strainer over a bowl, and then refrigerate for at least 6 hours. Make sure you use all-natural yogurt (I like Dannon), because if there are any additives, the yogurt might not strain as well.

Per ½-cup serving…using fat free yogurt (117g**) - 150 calories, 5 g fat (4 g saturated), 20 g carbohydrates, 18 g sugar, 0 g fiber, 8 g protein, 7%DV calcium (exchanges: 1 fat, ½ dairy, 1 starch)

Compare to Ben & Jerry's Cherry Garcia Frozen Yogurt:

Per ½-cup serving (100g**) - 160 calories, 3 g fat (2 g saturated), 32 g carbohydrates, 22 g sugar, 0 g fiber, 4 g protein, 15%DV calcium

INGREDIENTS: Skim Milk, Water, Liquid Sugar, Corn Syrup, High Fructose Corn Syrup, Cherries, Cream, Sugar, Corn Syrup Solids, Egg Yolks, Coconut Oil, Natural Flavors, Cocoa (Processed With Alkali), Cocoa, Carob Bean Gum, Concentrated Lemon Juice, Caramel Color, Red Cabbage Juice Extract (For Color), Milkfat, Soya Lecithin, Yogurt Cultures

Compare to Dreyer's Slow Churned Yogurt Blends Black Cherry Vanilla Swirl:

Per ½-cup serving (60 - 65g**) - 100 calories, 3 g fat (1.5 g saturated), 17 g carbohydrates, 13 g sugar, 0 g fiber, 2 g protein, 10%DV calcium

INGREDIENTS: skim milk, sugar, cream, cultured skim milk, corn syrup, maltodextrin, whey, mono and diglycerides, milk minerals concentrate, natural flavors, guar gum, locust bean gum, carrageenan, Blue #1, annatto color, Red #40

**Note the serving size weight. With the slow churned you are eating the same volume but about half the weight; basically you are eating a lot of air which has no calories...that's why the Dryer's has about 50 calories less than the other two.

Blueberry Corn Salsa

2013-05-03T11:00:00.001-05:00

I’m not sure if I’ve mentioned it before, but I have a thing for cookbooks…every birthday, holiday, (or just any given day!) the collection grows!

The newest addition is The Sprouted Kitchen cookbook…from the blog of the same name. And I am LOVING it! Fresh ingredients, whole foods, delicious recipes…right up my alley.

I bought it with a birthday Anthropologie gift card on Saturday, and after flipping through it I immediately HAD to try this salsa (and some incredible tuna salad that I’ll share later).

In the cookbook, the salsa is served over polenta squares…which I’m sure is delicious. But you know me, this was destined for a salad. So I modified it a little to give it even more of a Mexican feel…lime juice and a extra cilantro!

The salad I made included romaine, shredded carrot, chicken (that I marinated in lime juice, garlic, cumin, a little apple cider vinegar, and olive oil), queso fresco, and a lemon vinaigrette. Topped with crushed tortilla chips. I’m thinking it would work really well on fish tacos too.

Blueberry Corn Salsa

adapted from The Sprouted Kitchen cookbook

3 ears of corn (which will be about 1 1/2 - 2 cups of kernels)
1 1/2 cups blueberries
1/4 cup finely chopped fresh cilantro
1 tablespoon lime juice
1 tablespoon extra-virgin olive oil
1 jalapeño, stemmed, seeded and diced (optional)
salt

Using a sharp knife, cut the kernels from corn cobs and put the kernels in a bowl (I cut the kernels off this way).

Cut the blueberries in half (some of the bigger ones I quartered) and add them to the corn along with the cilantro, lime juice, olive oil, jalapeño (if using), and a pinch of two of salt. Stir to combine.

Refrigerate for at least 1 hour, checking for seasoning before serving.

Quinoa Egg Bake with Mushrooms, Tomatoes, and Avocado

2013-02-25T12:26:00.001-06:00

October 22nd, 2012…the LAST time I blogged…what is going ON?!?

I guess life! Football season, holidays, Super Bowl, dance competition season…leaves little time for blogging!

Anyway, I’m back (I’ve still been cooking plenty…if you follow me on insta you know that!).

And lately, I’ve been on a savory breakfast kick…not craving sweet yogurt or overnight oats as much. At Magpie they serve two things for breakfast that I LOVE LOVE LOVE…different types of quiche and the most amazing breakfast casseroles (ham and cheese is my fave).

I wanted to find a way to make something similar…with 3 requirements: it needed to be a make-it-for-the-week kind of dish, incorporate vegetables, and contain minimal starch.

Something like a crustless quiche? But heartier and more casserole-like? Bingo.

I made this Quinoa Egg Bake as is…cheese and all…then tried it sans cheese adding the fat back in the form of avocado. I love it both ways. Hil not so much (although she’s not much of a breakfast eater)…you be the judge. It’s completely customizable. And it reheats pretty well too! Just note that if any of the vegetables you decide to use have a lot of water, you should first cook them separately.

Quinoa Egg Bake with Mushrooms, Tomatoes, and Avocado
adapted from Whole Foods

makes 5-6 servings

8 ounces (or more!) mushrooms, sliced…button, cremini, etc.
1/2 teaspoon olive oil
salt and pepper
1 cup cherry tomatoes, halved
1 avocado, cubed
1/4 teaspoon olive oil
1/2 cup uncooked quinoa*
8 eggs
1 1/4 cup milk**
1/2 teaspoon salt
1/2 teaspoon pepper

Heat 1/2 teaspoon oil in a 12-inch skillet over medium-high heat until shimmering. Add mushrooms and cook, stirring occasionally, until mushrooms release liquid, about 5-10 minutes. Season with a little salt and pepper, increase heat to high and cook, stirring occasionally, until liquid has completely evaporated, about 5 minutes longer.

In the meantime, preheat oven to 350°F. Grease an 8-inch x 8-inch glass baking dish with 1/4 teaspoon olive oil and set aside.

Put quinoa into a fine mesh strainer and rinse until cold running water until water runs clear; drain well. Spread rinsed quinoa evenly over the bottom of the greased baking dish. Spread cooked mushrooms, halved tomatoes, and cubed avocado over the quinoa.

In a large bowl, whisk together eggs, milk, salt, and pepper; pour mixture over quinoa-vegetable mixture in prepared dish.

Cover tightly with foil and bake 45 minutes. Remove foil and continue baking, until center is set (when it doesn’t move much when the dish is jiggled), 10 to 15 minutes more. Set aside to let cool briefly, then slice and serve.

Per serving (based on 6 servings): 235 calories, 13 g fat (3.7 g saturated), 16 g carbohydrates, 3 g fiber, 14 g protein (2 1/2 fat, 2 protein, 1 veg, 1/2 starch)…FYI…5 servings would make it 282 cals…that’s probably what I end up eating

* Although I haven’t tried it, I imagine you could omit the quinoa…just make sure the egg mixture gets under the vegetables a little so they don’t stick to the bottom.

** I used whole milk because that’s what I buy. So that’s what I calculated the nutrition info with too.

Chinese Chicken Lettuce Wraps

2012-10-22T08:13:00.001-05:00

Hilary always talks about having a “stocked closet”…you know, one with the perfect outfit to wear on just about any occasion (which is one of the perks of living with her…a backup wardrobe for those last minute events where nothing in my closet will do!)

I’m the same way with cooking…a “stocked pantry” is helpful when preparing meals each week. This ironically is the reason Hil says she doesn’t cook…it would be too expensive to buy all the ingredients to prepare a recipe…might as well just get take out!

But if she/you would make the “investment” in a few staples it would become less of an issue.

Asian food is the perfect example. I always have the following on hand: soy sauce, toasted sesame oil, fish sauce, rice wine vinegar, ginger (I store it in the freezer), sriracha, and hoisin. Most of these last for a long time too. With these ingredients available I easily made these lettuce wraps and could make many other Asian influenced recipes from DG:

Cold Sesame Noodles
Asian Mushroom Quinoa
Pork Tenderloin Banh Mi
Soy Glazed Salmon
Chicken Sate with Peanut Sauce
Shrimp Summer Rolls
Beef Lettuce Wraps

I LOVE the lettuce wraps from PF Changs and this recipe is a REALLY close match.
The ingredients list is long, but like I said, if you buy all these things once, and make a point to use them in the future, the investment will be worth it!

Chinese Chicken Lettuce Wraps

adapted from Cooks Illustrated

makes 4-6 servings

For the Chicken:

1 pound boneless, skinless chicken thighs, trimmed of visible fat and cut into 1-inch pieces
2 teaspoons Chinese rice cooking wine or dry sherry*
2 teaspoons soy sauce
2 teaspoons cornstarch

For the Sauce:

3 tablespoons oyster sauce
1tablespoon Chinese rice cooking wine or dry sherry*
2 teaspoons soy sauce
2 teaspoons toasted sesame oil
1/2 teaspoon sugar
1/4 teaspoon red pepper flakes (optional)

For the Stir-fry:

4 teaspoons neutral flavored oil, divided (canola, vegetable)
2 celery ribs, cut into 1/4-inch pieces
6 ounces shiitake mushrooms, stemmed and sliced thin
1/2 cup water chestnuts, cut into 1/4-inch pieces
2 scallions, white parts minced, green parts sliced thin
2 garlic cloves, minced
1 head Bibb lettuce (8 ounces), washed and dried, leaves separated and left whole
Hoisin sauce (optional)

Place chopped chicken pieces on large plate in single layer. Freeze meat until firm and starting to harden around edges, about 20 minutes.

Meanwhile, whisk rice wine, soy sauce, and cornstarch together in bowl.

Pulse half of meat in food processor until coarsely chopped into ¼- to 1/8-inch pieces, about 10 pulses. Transfer meat to bowl with rice wine mixture and repeat with remaining chunks. Toss chicken to coat and refrigerate for 15 minutes.

To make the sauce, whisk all ingredients together in bowl; set aside.

Heat 2 teaspoons of the neutral oil in 12-inch nonstick skillet over medium-high heat until smoking. Add chicken and cook, stirring constantly, until opaque, 3 to 4 minutes. Transfer to bowl and wipe out skillet.

Heat remaining 2 teaspoons of the neutral oil in now-empty skillet over high heat until smoking. Add celery and mushrooms; cook, stirring constantly, until mushrooms have reduced in size by half and celery is crisp-tender, 3 to 4 minutes. Add water chestnuts, scallion whites, and garlic; cook, stirring constantly, until fragrant, about 1 minute. Whisk sauce to recombine. Return chicken to skillet; add sauce and toss to combine.

Spoon into lettuce leaves and sprinkle with scallion greens. Serve, passing hoisin sauce separately if desired…even though I had hoisin on hand, I didn’t think it needed it, so I opted not to use any.

Per serving (1/5 of the recipe): 190 calories, 13g fat (2.1 g saturated), 8g carbohydrates, 2 g fiber, 18 g protein (2.5 fat, 2.5 protein, 1 veg)

* Rice wine vs Rice wine vinegar…read about it here: http://seattletimes.com/html/foodwine/2003902560_ricewine26.html …I used rice wine vinegar, which is not what the recipe called for, and thought it worked fine

Lemon and Honey-Flavored Chicken

2012-09-15T10:41:00.001-05:00

So many of my best friendships have started over food…shocker right? I’m sure that doesn’t surprise anyone.

In 2007, I had just moved to Houston for a dietetic internship. I was sitting in my first day of class at U of H wondering which of the interns I was going to make friends with first. This chatty girl was volunteering to make a birthday cake…from scratch…for one of the other intern’s birthdays. Bingo. I offered to help her…the rest is history (I’m pretty sure we made this Paula Dean red velvet cake).

Over the next 2 years, Danielle and I threw many dinner (and dessert!) parties for our new friends. I miss her and wish she would move to Louisiana…she equally wishes I would move back to Houston…and is always trying to “fix me up” with a Houston boy :)

My most recent found-through-food friend, Brei, (we bonded over an instagram pic of a post-dinner drink of Bailey’s & coffee), gave me a beautiful new cookbook for my birthday earlier this year. This is the first recipe I made from La Tartine Gourmande (from the blog of the same name). I’m always attracted to recipes that include a large serving of vegetables…and those that I can prepare ahead of time and eat all week.

I omitted some of the oil and left out the olives (I wish I liked olives!). I cooked the chicken with the skin on, but didn’t eat it…I think??! There is a lot of “sauce” so I decided to serve it over whole wheat cous cous.

Lemon and Honey-Flavored Chicken
adapted from La Tartine Gourmande

makes 4 generous servings

juice of 1 lemon
2 tablespoons honey
1 tablespoon chopped fresh oregano (or 1 teaspoon dried)
3 garlic cloves, minced
1 tablespoon olive oil
salt and pepper
4 chicken legs (about 2 pounds)
4 green zebra tomatoes, quartered (I actually managed to find green tomatoes…if you can’t, just use whatever you want)
1/4 cup cold water
1 pound haricots verts (thin French green beans…or just use regular…I did)

In a bowl, combine the lemon juice, honey, oregano, garlic, and oil. Arrange the chicken legs in a large baking dish and coat them with this sauce. Cover with plastic wrap and refrigerate for 30 minutes (or longer).

Preheat the oven to 375F. Add the tomatoes and 1/4 cup water to the chicken. Season the chicken and tomatoes with salt and pepper. Place in the oven, and bake for 50 minutes, or until golden brown.

While the chicken is cooking, blanch the green beans in a pot of salted boiling water for 5 minutes. Drain and rinse them under cold water to stop the cooking; set aside.

Five minutes before the chicken is done, add the green beans to the dish and return to the oven (I ended up cooking them a little longer than 5 minutes…I wanted them to brown a little more).

Per serving (without skin): 409 calories, 13g fat (2.9 g saturated), 21g carbohydrates, 4.5 g fiber, 46 g protein (2.5 fat, 6.5 protein, 1.5 veg)

* have you been missing me?? Football season is in full swing and I just can’t seem to keep up with the blog as often as I’d like…but follow me on insta (@blairburas) and twitter (@deliciouslygold)…I post pics of what I’m eating regularly!

Pepper Jelly Vinaigrette

2012-07-15T17:34:00.001-05:00

The other day I was wandering through Whole Foods waiting for a salad inspiration to hit me (sometimes I have a plan for my “salad of the week”…other times I let my shopping trip make the decision for me).

There was fresh summer corn on sale…what could I do with that?! I instantly thought of the roasted corn grits at Zea, not sure why…I hardly ever eat there! (I also thought about this sweet corn ice cream I’ve been eying…need to make that ASAP!). Both ideas were vetoed…I was going for something a little healthier : )

But it did lead me to thinking about Zea’s pepper jelly vinaigrette which I also love. How perfect? A salad topped with grilled corn and pepper jelly vinaigrette! Inspiration! I found an organic brand of pepper jelly, grabbed 2 ears of corn, got everything else on my list, and headed home.

A quick Google search lead me to realize that John Besh has a recipe for pepper jelly vinaigrette in My New Orleans, which I have. This recipe is loosely based on his…although I used less oil and swapped his red wine vinegar for apple cider vinegar (Zea’s version has AC vinegar).

The salad pictured has grilled corn, slow roasted tomatoes (minus the Italian seasoning), yellow bell pepper, romaine, chicken and feta. I added shredded carrots and green onions on a different day.

It’s summer in a bowl! Make it soon though, before the sweet corn is gone!

Pepper Jelly Vinaigrette
adapted from John Besh’s My New Orleans*

makes 1 cup

1/4 cup pepper jelly, microwaved at 10 second intervals until melted
1/4 cup apple cider vinegar (red wine would be fine)
1/2 cup oil (I used half EVOO and half sunflower**)
1/4 teaspoon salt

Add all ingredients to a jar and shake to combine.

Per serving (2 tbsp) – 145 calories, 13.5 g fat (1.4 g saturated), 6 g carbohydrates, 0 g fiber, 0 g protein (exchanges: 2.5 fats, 1/2 sugar/other carbohydrate)

* JB also added 1 teaspoon of sambal chile paste, which would make it spicier…I omitted it for 2 reasons…1) I don’t like things too spicy and 2) I didn’t have any

** sunflower oil is what I use for my neutral flavor oil (canola would be another option); it would be just as good with all olive or all neutral too

Tilapia Baked in Foil with Zucchini and Tomatoes

2012-07-02T10:48:00.001-05:00

I love it when I find a recipe and instantly know a) it’s going to be delicious and b) it’s going to be a regular in the quick weeknight meal rotation (along with midnight asparagus & creamy eggs and eggs baked in roasted tomatoes…I obviously have an egg obsession).

This is a Cooks Illustrated/America’s Test Kitchen recipe….which NEVER fail (this gratin is from the same publication and is just as delicious!). It’s one of my long standing magazine subscriptions. I have 2 of their cookbooks that I swear by…The America’s Test Kitchen Family Cookbook and also the healthy version.

I’ve used tilapia every time I’ve made this, but ATK says you could use cod, haddock, red snapper, halibut, and sea bass as long as the fillets are 1 to 1¼ inches thick.

To speed up the process, I salt the zucchini and make the tomato mixture ahead of time (at the beginning of the week if I plan on having this multiple times throughout the week) and store it in the fridge. Then the morning of, I take a frozen fillet out of the freezer (frozen fish is a staple in my freezer) and defrost it all day in the refrigerator. At night when I get home from the studio, I assemble it as the oven pre-heats, and bake it for 15 minutes. Easy and quick!

The recipe has very little added fat (not that fat is a bad thing!) and uses produce that’s in season right now…tomatoes, zucchini, and fresh herbs (although I used dried…can’t wait to have a herb garden again!). I also added sautéed mushrooms the last time I made it which made it EVEN BETTER if possible!

Tilapia Baked in Foil with Zucchini and Tomatoes
from CooksIllustrated.com

Makes 4 servings (it’s really easily halved too!)

1 pound zucchini (2 medium), ends trimmed and sliced crosswise into 1/4-inch-thick rounds
Salt and pepper
½ pound tomatoes*, cored, seeded, and chopped into 1/2-inch pieces (about 1 cup)
2 tablespoons extra virgin olive oil
2 medium garlic cloves, minced or pressed
1 teaspoon minced fresh oregano leaves (or 1/4 teaspoon dried)
1/8 teaspoon red pepper flakes (I omitted this)
4 tablespoons dry white wine
4 skinless tilapia fillets (or others mentioned above), 1 to
1 ¼ inches thick (about 6 ounces each)
¼ cup minced fresh basil leaves (optional…I also omitted it because I didn’t have any)
Lemon wedges for serving

Toss sliced zucchini with ¼ teaspoon salt in a colander and let drain for 30 minutes (it will release about 1 to 2 tablespoons liquid). Arrange zucchini on a clean dish cloth (be green!) or a triple layer paper towels and pat dry pressing firmly to remove as much liquid as possible.

Meanwhile, combine chopped tomatoes, oil, garlic, oregano, red pepper flakes (if using), ¼ teaspoon salt, and 1/8 teaspoon pepper in medium bowl. Pat fish dry with paper towels; season with salt and pepper.

Adjust oven rack to middle position and heat oven to 450 degrees.

Cut eight 12-inch sheets of foil; arrange four flat on counter. Distribute drained/dried zucchini among center of foil sheets, in two overlapping rows. Pour 1 tablespoon wine over each pile of zucchini.

Place one fillet on top of each zucchini pile, then top each with ¼ of the tomato mixture.

Place second square of foil on top of fish; crimp edges together in ½-inch fold, then fold over two to three more times to create a packet about 7 inches square. Place packets on rimmed baking sheet (overlapping slightly if necessary).

Bake packets 15 minutes. Carefully open foil, allowing steam to escape away from you. To test for doneness of the fish use a sharp tipped knife to gently prod it…it should flake apart easily when done. Using thin metal spatula, gently slide fish and vegetables onto plate/bowl with any accumulated juice (the liquid is so good…don’t skip it!); sprinkle with basil. Serve immediately, passing lemon wedges separately.

Notes

* I’ve used all types of tomatoes…cherry, creole, etc…use whatever looks the best to you!

** The packets may be assembled several hours (not days) ahead of time and refrigerated until ready to cook. If the packets have been refrigerated for more than 30 minutes, increase the cooking time by 2 minutes. Open each packet promptly after baking to prevent overcooking.

** As I said above, I’'ll eat this for a whole week and am only cooking for myself…so I prep the zucchini and tomatoes ahead. Then each night (or afternoon) I assemble a single packet.

Per serving: 267 calories, 10 g fat (2.3 g saturated), 7g carbohydrates, 2 g fiber, 36 g protein (2 fat, 5 protein, 1/2 veg)

Summer Smoothies

2012-06-15T09:36:00.001-05:00

I am on a total smoothie kick! It’s 100% due to the HOT weather…after my morning run all I want is something icy cold!

The smoothie scene in BR is so disappointing to me. It’s nearly impossible to find a smoothie made from only REAL ingredients! Whole Foods does a good job. And I like the PB & banana smoothie from Red Mango (however, it’s a little sweet for my taste due to the frozen yogurt).

Smoothie King is a last resort for me, but when I do go there I always order it "skinny" which means it is only sweetened with honey and they don't add the turbinado (a type of sugar). It definitely makes the drink less sweet (which I'm used to), but for a 20 oz smoothie it saves about 50 - 100 calories (depending on which one you order). And I only get 20 oz smoothies...anything more is WAY to much.

One of my favorite smoothies from SK is Mangosteen Madness.

w/ turbinado: 383 cals, 92 g sugar

w/o turbinado: 283 cals, 69 g sugar

Honestly, even without the turbinado, that is too much sugar! Even if some of it is natural and comes from fruit or dairy. That's why I make my own most of the time (and why I NEVER get a 32 oz or a 40 oz).

What I really want to encourage you to do is make your own! I hardly ever follow a recipe. I use about 1 cup of liquid (juice, milk, yogurt, coconut water) and 1 cup of fruit (usually frozen…sometimes I’ll add fresh as well as frozen). Then I’ll add other ingredients to boost the flavor and nutrition: chia seeds, vanilla extract, peanut butter, spinach, avocado, nutmeg, cinnamon. I also add ice to thicken it up even more.

I just about always add a banana…a frozen banana makes a smoothie so creamy! And it adds the perfect amount of sweetness so that I don’t have to add any other sweetener. Coconut water is also a regular addition. Using a whole cup of milk or juice can add extra calories…so when I want OJ in my smoothie I do a 1/2 cup each of orange juice (55 cals, 11 g sugar) and coconut water (22 cals, 4.5 g sugar). Same with milk…in my banana smoothie these days I do 1/4 cup milk (whole) and 3/4 cup coconut water.

Vanilla extract is also pretty standard in my smoothies.

Here are some other smoothie tips: 1) use frozen fruit to make the smoothie extra thick and icy (kind of like a milkshake), 2) add the sugar (or other sweetener) last...you may not need it...but if you do keep it to 1 tbsp or less…add 1 tsp at a time…3tsp=1tbsp, and 3) watch the calories...if it’s a snack, less than 250 calories.

I've already written about my favorite banana smoothie, mango lassi, and green monster but here are some recipes to inspire you! Be creative…if you combine ingredients that sound good to YOU and use what’s in season, you can’t go wrong!

Pineapple Coconut Frappe

Strawberry Banana Milkshake

Vanilla Honey-Nut Smoothie*

Fresh Cherry Smoothie

Peach Pie Smoothie

Blueberry Blast Smoothie

Peanut Butter Split Smoothie*

Cantaloupe Yogurt Drink

Fuzzy Navel Smoothie

Banana Peach Buttermilk Smoothie

Raspberry Smoothie (plus other variations)

Strawberry Kiwi Smoothie

* These smoothies are a little higher in fat because of the nuts...watch your serving size!

Baked Eggs in Whole Roasted Tomatoes

2012-06-07T09:08:00.001-05:00

Eggs are more than often a go-to dinner for me. They are a great source of high quality protein that cook quickly…which means it’s a perfect dinner for me when I get home late from the studio. Midnight asparagus with creamy eggs are a staple in my diet, but these eggs baked in tomatoes are giving them a run for their money!

I save time by pre-roasting the tomatoes. Then, when I’m ready to eat them, I reheat the tomatoes (in the oven or micro) and continue with the recipe.

This would be a great side dish for brunch, but I eat it as a meal (dinner)…so I have 2 servings. A slice of whole wheat toast works perfectly to soak up the yummy juices from the tomato and the runny yolk of the egg (don’t over cook the yolk!).

As a sidenote…follow me on Instagram (@blairburas) and pinterest (@deliciouslygold) to see what I’m eating everyday and see recipes I can’t wait to try.

Baked Eggs in Whole Roasted Tomatoes
adapted from Whole Living

makes 6 servings

6 large tomatoes
3 teaspoons extra-virgin olive oil
salt and pepper
1 tablespoon fresh thyme leaves (or 1 teaspoon dried)
2 ounces of feta (6 tablespoons)
6 large eggs

Heat oven to 400 degrees. Slice the top off each tomato and use a small spoon to remove core and seeds (I used the spoon to scoop around the edges, then with my hands “twisted” the cut portion until it detached from the base). Don’t cut too close the the sides…you need the outsides of the tomato to hold their shape during baking.

Arrange in a baking dish, drizzle each tomato with 1/2 teaspoon of oil, and season with salt and pepper. Sprinkle with thyme. Roast until tomatoes are tender and caramelized, about 30 minutes*. Remove tomatoes from the oven. If a substantial amount of juice has accumulated in the tomato, carefully drain it out (right into the baking dish is fine).

Crumble the feta into each tomato then crack an egg into each and season with salt and pepper. Bake until eggs are just set, 7 to 9 minutes more…pay attention to the white…you want it to turn white but the yolk to still be runny!

Notes – Some of my tomatoes didn’t hold their shape very well (the walls split)…so, before adding the egg, I propped these mis-shaped tomatoes against the wall of the baking dish for extra support…this way the egg didn’t run out…once the egg sets it will hold the tomato together; For better aim, crack the egg into a teacup first, then pour it on the tomato

* I used Italian seasoning (actually Zoe’s kitchen seasoning) in place of the thyme

Per serving – 148 calories, 8 g carbohydrates, 2.2 g fiber, 8.6 g fat (3 g saturated), 9 g protein (exchanges: 1/2 vegetable, 1.5 fat, 1 protein)

Summer Vegetable Gratin

2012-05-14T13:00:00.001-05:00

I seriously live for summer produce. I love this time of year because the farmer’s market is bursting with fresh zucchini, yellow squash, tomatoes, green beans, basil, blueberries, peaches, watermelon (I could go on and on!). I can’t wait ‘til Saturday so I can head downtown to pick up all of it (I read that there were peaches this past Saturday!!!!!!).

I made this summer vegetable gratin a few years back for my dad (I love cooking for him…he’s great for my culinary “self esteem”…he always loves everything I cook!).

I recently wrote about my mom’s influence on my healthy eating habits. But my dad was a great role model too! He eats healthier than any dad I know (this wasn’t always the case…he was not a healthy eater as a kid!). Two things I love because of him are salmon (really any fish) and oatmeal (I love staying at his house and waking up to a yummy bowl of fruit & oatmeal).

This recipe takes a little bit of planning ahead (you have to salt/drain the tomatoes and squash to extract the excess moisture)…but it’s so worth it! The flavors are summery and fresh. The parmesan-bread crumb topping adds the perfect crunch. And the tomatoes, basil, and thyme make the whole thing taste almost lasagna-like.

So head to your local farmer’s market this weekend and give this recipe a try!

Summer Vegetable Gratin adapted from Cook’s Illustrated

makes 8 servings

4 tablespoons plus 1 teaspoon extra-virgin olive oil, divided
1 pound zucchini, ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
1 pound summer squash (yellow), ends trimmed and sliced crosswise into 1/4-inch-thick slices (see note)
2 teaspoons salt
1 1/2 pounds ripe tomatoes (about 3 large), sliced 1/4 inch thick
2 medium onions, halved lengthwise and sliced thin pole to pole (about 3 cups)
3/4 teaspoon ground black pepper
2 medium garlic cloves, minced or pressed through garlic press (about 2 teaspoons)
1 teaspoon dried thyme
1/2 cup panko (or other bread crumbs…homemade maybe!)
1/2 cup grated Parmesan cheese
1/4 cup chopped fresh basil leaves

Toss zucchini and yellow squash slices with 1 teaspoon salt in large bowl; transfer to colander set over bowl. Let stand until at least 3 tablespoons of liquid has been released, about 45 minutes. Arrange slices on triple layer paper towels (or a clean kitchen towel…go green!); cover with another triple layer paper towels (or another clean kitchen towel). Firmly press each slice to remove as much liquid as possible.

While the squash is draining in the colander, place tomato slices in single layer on double layer paper towels (or a clean kitchen towel) and sprinkle evenly with 1/2 teaspoon salt; let stand 30 minutes. Place second double layer paper towels (kitchen towel) on top of tomatoes and press firmly to dry tomatoes.

Meanwhile, heat 2 teaspoons oil in 12-inch nonstick skillet over medium heat until shimmering. Add onions, remaining 1/2 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring occasionally, until onions are softened and dark golden brown, 20 to 25 minutes. Set onions aside.

Adjust oven rack to upper-middle position and heat oven to 400 degrees. Spray a 13- by 9-inch baking dish with cooking spray and set aside.

Combine garlic, 3 tablespoons oil, remaining 1/2 teaspoon pepper, and thyme in small bowl. In large bowl, toss zucchini and summer squash in half of oil mixture, then pour into greased baking dish (arranging into a flat-ish layer…no need to be perfect).

Arrange caramelized onions in even layer over squash. Slightly overlap tomato slices in single layer on top of onions. Spoon remaining garlic-oil mixture evenly over tomatoes.

Bake until vegetables are tender and tomatoes are starting to brown on edges, 40 to 45 minutes.

Combine bread crumbs, 2 teaspoons oil, and Parmesan in medium bowl. Remove baking dish from oven and increase heat to 450 degrees. Sprinkle bread-crumb mixture evenly on top of tomatoes. Bake gratin until bubbling and cheese is lightly browned, 5 to 10 minutes. Sprinkle with basil and let sit at room temperature 10 minutes before serving.

Per serving – 148 calories, 9.5 g fat (2 g saturated), 13 g carbohydrate, 3 g fiber, 4.8 g protein (exchanges: 2 fat, 2 vegetable)

Notes – try to buy zucchini and yellow squash of roughly the same diameter (you could use just one or the other); serve the gratin alongside grilled fish or meat (I ate it as a main course with a sunny side up egg on top)

Mango Lassi

2012-04-06T08:53:00.001-05:00

I am OBSESSED with mangos…I wait for this time of year (when they are in season) like it’s Christmas. Seriously…I walked into Whole Foods last week and there was a display of “5 for $5” champagne mangos and I nearly shouted with joy. Wouldn’t you?? No? What if it meant you got to make this chicken salad? Or this shrimp curry?

Or this mango lassi?

You can read all about my mango infatuation and my cooking experience with Chef Allen here. Not sure how to cut a mango? Watch this! Wondering how healthy a mango is for you? Read about it here.

Mango Lassi

makes 1 large serving

1 cup chopped mango (peeled and seed removed)
1/3 cup plain Greek yogurt*
1/4 cup milk*
1/4 cup coconut water (or an additional 1/4 cup milk)
1-2 teaspoons sugar (start with 1, taste, then add more if needed)
A dash of ground cardamom (optional…I didn’t)
Ice

Put mango, yogurt, milk, coconut water, sugar, and cardamom (if using) into a blender and blend until smooth. Add as much or as little ice as you want and blend until ice is crushed. Serve.

Per serving (using skim milk and fat free Greek yogurt*): 212 calories, 0 g fat (0 g saturated), 45 g carbohydrates, 3.6 g fiber, 10 g protein (exchanges: 1 ½ fruit, 1 dairy, ½ sugar)

* I actually used whole milk and 0% Fage…I think a little fat in a smoothie is a good thing…more filling.

Strawberries Romanoff

2012-03-05T06:56:00.001-06:00

Strawberry season is upon us so I figured it was a perfect time to remake my recipe for strawberries romanoff and include some pics!

You might have seen this at La Madeleine, and while I’ve never actually had it, I always think it looks really good...can you go wrong with strawberries and cream?

According to "The Food Lover's Companion" (the food encyclopedia Mel gave me a few years ago also available online)

"this deliciously decadent dessert is made by soaking strawberries in orange juice and curaçao or cointreau, then serving them topped with whipped cream. It's one of many dishes named after the Russian royal family by French chefs."

A few years ago I created this version at the request of a high school girl I was working with on nutrition. The original recipe served 4 and the ingredients were as follows:

½ cup sour cream
3 tablespoons brown sugar
1 tablespoon brandy or vanilla
½ cup heavy cream
3 tablespoons sugar
4 cups fresh strawberries

The problem with the recipe isn't the strawberries (obviously), but the cream, sour cream, and sugar. Heavy cream has 50 calories and 5 g fat (3.5 saturated) per tablespoon. Sour cream has the same calories/fat per 2 tablespoons. And then there's the sugar...18 teaspoons total which adds 270 calories...aren't strawberries already sweet??

So that's where I made the changes. I swapped plain Greek yogurt for the sour cream (originally I used plain yogurt…but now I’m liking Greek better), left the heavy cream alone, and reduced the sugar to 7 ½ teaspoons.

I used ¾ of a cup (6oz) of yogurt instead of ½ of a cup...this helps "dilute" the calories in the whipped cream even further. I also increased the fruit and made 6 servings instead of 4.

You may wonder why I left the heavy cream alone...it is high in fat after all. For some, fat-free Cool Whip would be an option, but I don't use Cool Whip. I don't think it tastes very good and its not made from anything natural like cream or milk (remember the Reddi-wip commercial..."cream or oil?"). Here is the ingredient list from Cool Whip (the fat-free kind):

Ingredients: WATER, CORN SYRUP, HYDROGENATED VEGETABLE OIL* (COCONUT AND PALM KERNEL OILS), HIGH FRUCTOSE CORN SYRUP, LESS THAN 2% OF SODIUMCASEINATE (FROM MILK), NATURAL AND ARTIFICIAL FLAVOR, MODIFIED FOOD STARCH, XANTHAN AND GUAR GUMS,POLYSORBATE 60, POLYSORBATE 65, SORBITANMONOSTEARATE, SODIUM HYDROXIDE, BETA CAROTENE (COLOR).
*ADDS A NEGLIGIBLE AMOUNT OF FAT

You be the judge...

I'm sticking with whipped cream lightened with Greek yogurt.

Strawberries Romanoff
adapted from Recipezaar.com

Makes 6 servings

6 oz container Greek yogurt (I used 0% Fage)
2 tablespoons brown sugar
1 tablespoon vanilla extract or brandy
½ cup heavy cream
1 ½ teaspoons sugar
6 cups fresh strawberries, sliced

Mix yogurt, brown sugar, and vanilla or brandy in a small bowl.

In a separate bowl, whip cream and sugar until thick and fluffy.

Gently fold half of cream into yogurt mixture. Add the remaining cream and fold to combine.

Serve over fresh strawberries.

Per serving

before – 296 calories, 18 g fat (11 g saturated), 33 g carbohydrates, 3 g fiber, 3 g protein (exchanges: 3 ½ fat, 1 starch/sugar, 1 fruit)

after –152 calories, 8 g fat (5 g saturated), 17 g carbohydrates, 3 g fiber, 4 g protein (exchanges: 1 ½ fat, ¼ starch/sugar, 1 fruit)

Slow-Roasted Tomatoes

2012-02-07T10:27:00.001-06:00

I’ve kept this recipe from you for way too long. Which is a shame because it’s so easy and delicious. You take ordinary tomatoes (even tasteless out of season ones) and roast them low and slow. The result is that they magically turn into the most mouth-watering tomato you can imagine. Seriously, they are bursting with flavor.

I like using the smallest tomatoes I can find…either cherry or grape. Romas would work well too.
When I have these in my fridge they find their way into salads, sandwiches, omelets…or I just eat them plain…by the handful. They would make a fabulous pizza topping or be a nice addition to any pasta dish. I’m using them this week in my chicken feta tabbouleh.

Slow-Roasted Tomatoes adapted from Dorie and Deb

1 pint cherry (or grape) tomatoes
Pinch of salt (kosher or sea salt for me)
Pinch of freshly ground pepper
2 teaspoons extra-virgin olive oil

Center a rack in the oven and preheat the oven to 250 degrees F. Line a baking sheet with parchment paper or a silicone baking mat.

Cut the tomatoes in half and add them to a mixing bowl. Toss tomatoes with salt, pepper, and oil. Place them cut-side up on the lined baking sheet.

Roast the tomatoes for about 3 hours. When they're done, the tomatoes will be shriveled and a little dry looking, but when pressed gently they will still be a juicy.

Use immediately or cool them on the baking sheet and store in an air tight container in the refrigerator.

* sometimes I add Italian seasoning in addition to the salt, pepper, and oil
* you might as well double the recipe! use two baking sheets to prevent overcrowding the pan

Baked Oatmeal with Fruit

2012-01-02T12:17:00.001-06:00

Apparently it has been a while since I blogged…24+ days and counting according to my cousin Aimee…so here we go…back in business : )

I first had this baked oatmeal one morning at Adam and Jess’s (my brother and his wife). It was delish…cold and hot (yes, I took a bite straight from the fridge before I heated some up in the micro). Adam would say that it’s “nutritious and delicious” in an annoying voice (mocking me of course)…and it is!

I made my first go-round with apples and walnuts (that’s one of the best parts of the recipe…the fruit and nuts are totally interchangeable). I had bought some apples that were too mealy to eat out of hand…but I couldn’t stand the thought of throwing them away. They worked perfectly here.

It’s not overly sweet (just a 1/4 cup of maple syrup for the whole thing…which is about 2 tsp added sugar per serving…and I’ll probably try it with even less next time). The egg-milk mixture makes it almost custardy…in a good way. The apples get soft, nearly melting into the oatmeal. The toasted walnuts add a welcomed crunch. ALL a good thing!

I’ve made baked oatmeal in the past, but this version is FAR better. Give it a try…perfect way to get back on track post holiday!

Baked Oatmeal with Fruit
adapted from Heidi Swanson via Annie Eats

makes 4 - 6 servings

1 cup old fashioned rolled oats
¼ cup chopped walnuts or pecans, lightly toasted, divided
½ teaspoon baking powder
¾ teaspoon ground cinnamon
Pinch of salt
¼ cup maple syrup
1 cup milk
1 large egg, lightly beaten
2 tablespoons unsalted butter, melted and cooled slightly
1 teaspoon vanilla extract
2-3 apples, cored and sliced

Preheat the oven to 375˚ F. Lightly grease a 2-quart baking dish.

In a medium bowl, combine the oats, half of the nuts, baking powder, cinnamon and salt. Stir with a fork to combine.

In a liquid measuring cup, combine the maple syrup, milk, egg, melted butter, and vanilla.

Spread half of the apple slices in a single layer over the bottom of the baking dish. Sprinkle the dry oat mixture over the fruit in an even layer. Pour the liquid ingredients evenly over the oats. Sprinkle the remaining nuts and apples over the top, pressing the apples down into the liquid. Bake for 35-40 minutes, until the top is browned and the oats have set. Let cool 10 minutes before serving.

Per serving (based on 6 servings) - 210 calories, 9 g fat (3 g saturated), 29 g carbohydrate, 3.4 g fiber, 5g protein (exchanges: 2 fat, 1.5 starch/sugar, 1/2 fruit)

Wild Rice Cranberry Pecan Salad

2011-12-01T15:32:00.001-06:00

When I first started this blog I didn’t have a camera to take pictures with…and then I had a camera but wasn’t very good at taking pics. I’ve definitely gotten better over time (I’ve been at this for almost 3.5 years!) but have a lot to learn too…I’ve been thinking of a camera upgrade as well…Santa??

So I’m going to go back and start updating some old posts…with new pics! Starting with this one.

I’ve served this salad twice…first to the senior dancers at Tari’s Christmas party. And then again for Hilary's graduation/Christmas party for over 100 people. I had to make a lot for this one…recipe times 10?!

This was back in 2008, and I don’t know if I’ve made it since! Both times it was a hit though!

I buy a wild rice and brown basmati rice blend in the bulk section of Whole Foods. Both are whole grains. If you can't find a blend, just substitute brown rice and wild rice in a 3:1 ratio (¾ cup brown and ¼ cup wild).

This salad is more of a method than a recipe...you could swap out any of the ingredients (a different grain, nut, fruit, vegetable...the sky's the limit. Using orange zest and juice would be really good too!

Today I ate it over lettuce and added turkey salad and broccoli crunch from Whole Foods…sooooo good! Double the dressing for the rice and save half to dress the salad!

Wild Rice Cranberry Pecan Salad
adapted from simplyrecipes.com

Makes 10 ½-cup servings

1 cup brown rice wild rice mix
½ teaspoon salt
½ cup dried cranberries, coarsely chopped
½ cup pecans, toasted and chopped
½ cup green onions, thinly sliced
¼ cup lemon juice
¼ cup olive oil
1 teaspoon sugar
1 teaspoon lemon zest
Salt and pepper

Cook rice according to package instructions, omitting fat and adding 1/2 teaspoon salt. Here is the method I used:

Rinse rice. Put all ingredients (1 cup rice, 2 cups water, 1/2 teaspoon salt) in pot with tight-fitting lid. Stir, bring to boil, reduce heat, cover and simmer 45 minutes. Do not remove lid. Remove from heat and allow to sit covered for 10 minutes. Then uncover, fluff with a fork, and let cool to almost room temperature.

In a medium sized bowl, combine the cooled rice, cranberries, pecans, and green onions.

In a separate jar, mix the lemon juice, olive oil, sugar, lemon zest, and salt and pepper to taste.

Combine dressing with the rice mixture. Cover and refrigerate for at least 2 hours to allow the flavors to blend. Serve warm, chilled, or room temperature.

Per serving - 168 calories, 10 g fat (1 g saturated), 19 g carbohydrate, 2 g fiber, 3g protein (exchanges: 2 fat, 1 starch)

Lettuce for Salads

2011-11-28T11:29:00.001-06:00

I go through a lot of lettuce…3 romaine hearts a week…all by myself! I don’t buy pre-chopped lettuce for several reasons…it goes bad fast, its more expensive, and I’d have to buy several bags to last me for a week.

Romaine is my go-to…I buy spinach about once a month and eat spinach salads for that week (and drink green smoothies). I hardly ever buy spring mix…it goes bad sooooo fast! Sometimes I’ll do butter lettuce or arugula.

I also always wash my lettuce, but I don’t use a salad spinner…I’ve never owned one (never will either). I use a trick my mom taught me!

After chopping and washing my lettuce (when I’m serving salad to others, say for a party, I typically tear my lettuce…but chopping is good enough for just me), I drain it for a while in a large colander.

Then I pour the lettuce into a pillow case (a clean one that I only use for lettuce drying), tie a knot at the opening, and put it in the washing machine on the end spin cycle! Genius right? Its like a giant salad spinner!

You have to make sure that you use the final spin cycle so that the lettuce doesn’t get “rinsed” again. And note…I’m not talking about the dryer…I’ve shared this tip with someone before (Mel) who thought that I dried my lettuce in the dryer!

I store my lettuce in one of the large plastic container you can get spinach and mixed greens in at Whole Foods. It holds 3 romaine hearts perfectly. Happy salad making : )

Lima Bean “Hummus”

2011-11-09T10:38:00.001-06:00

I love hummus…have it in my fridge at all times (almost always homemade). It’s the perfect snack (it holds me over when I get home from dance late at night until I get dinner ready). It makes a great spread for a sandwich (I love veggie & hummus toasts, tartines if you want to sound fancy, for lunch. This one looks really good, so does this one!). It helps me eat more veggies (I dip carrots, red bell, cucumbers…hardly ever pita, I save that for restaurants!).

I also love lima beans. So why not combine the two? Although this isn’t technically hummus, that’s what I’m calling it (lima bean dip doesn’t sound as appealing!). I kept it pretty simple…it’s flavored with lemon juice, salt, and pepper only (garlic would be a nice addition too).

It comes together really quickly. Frozen lima beans cook for about 20 minutes and then everything goes in the food processor. The end.

And I’m sure its no surprise, but lima beans are really good for you! Fiber, manganese, folate, potassium, iron…what more could you want???

Lima Bean “Hummus”

makes 10 1/4-cup servings

1 16oz bag frozen lima beans
1/4 cup juice from 1-2 lemons
1/4 cup extra virgin olive oil
salt and pepper

In boiling, salted water, boil lima beans until tender, about 20 minutes. Drain.

Process the lima beans in a food processor until smooth. Scrape down bowl with a rubber spatula. With the food processor running, slowly add the lemon juice. Process for 1 minute and then scrape down the sides again.

Again, with the food processor running add the olive oil. Process until smooth, scraping down the sides as necessary. If the hummus is too thick add more lemon juice or water*. Add black pepper and taste for salt...you might not need any because the beans were cooked in salted water…process one last time.

The hummus can be refrigerated for up to a week.

Per serving (1/4 cup) – 110 calories, 6 g fat (1 g saturated), 12 g carbohydrates, 3 g fiber, 3.5 g protein (exchanges: 1 fat, 1 starch)

* The “hummus” really thickens as it cools…so make sure it’s a little on the runny side after you finish processing.

Broccoli Crunch

2011-10-31T09:17:00.001-05:00

One of my favorite prepared foods at Whole Foods is the broccoli crunch. It is the perfect salad “topper”…nutrition from the broccoli, sweetness from the raisins, smokiness from the bacon, crunch from the cashews, creaminess from the dressing. I chop it up and serve it over romaine with other veggies (red bell, shredded carrots), sometimes adding chicken. I usually don’t have to add dressing because the broccoli crunch is already dressed.

Typical broccoli salad has a lot of fat (mayo, nuts, bacon), but honestly the one at WF’s is mostly broccoli and isn’t overly dressed with mayo. Mine is on the lighter side too. But NOT because I used light mayo (I can’t stand light mayo). I used less bacon and swapped some of the mayo for Greek yogurt (I used 0% Fage).

You could swap a purple onion for the shallot, but a shallot provides the perfect amount of onion (no leftovers to use up). Broccolini was on sale at WF’s last week, so that’s what I used. The stems are really thin (like asparagus), so I chopped them up right along with the florets. If I were to use regular broccoli I might peel and chop some of the stem as well.

The salad needs to chill in the fridge for a while before serving to help soften the broccoli (which in my opinion makes it better). Next time I’m going to add the cashews right before serving…they lost their crunch!

Broccoli Crunch

makes 6 servings

4-5 cups broccoli florets, chopped (stems if you want), 1 head*
1/2 cup raisins, chopped
1 shallot, thinly sliced (about 1/3 cup)
1/4 cup cashews, toasted and chopped
4 slices of bacon, cooked** and crumbled

3 tablespoons mayonnaise
5 tablespoons non-fat Greek yogurt
2 tablespoons apple cider vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper

Combine all ingredients for the salad in a large bowl (broccoli through bacon). If not serving right away, I recommend waiting to add the cashews.

In a small bowl whisk together the dressing ingredients (mayo through pepper). Add dressing to the salad and toss to mix well. Chill thoroughly before serving.

Per serving (a little less than a cup) – 190 calories, 11 g fat (2.3 g saturated), 19 g carbohydrates, 3 g fiber, 7 g protein (exchanges: 2 vegetable, 1 fat)…plus 115%DV vit C, 99%DV vit K, also a good source of vit A and folate

* If you wanted you could blanch the broccoli, as they did in this recipe.

** I cooked my bacon in the microwave.

Lima Bean Soup

2011-10-13T18:05:00.001-05:00

I have random cravings for lima beans…like the kind I imagine a pregnant woman has for something equally as weird. Yes, I know you’re thinking “she would crave something healthy”…but I seriously do! Maybe its because they remind me my childhood…it’s a Bernie favorite! And just so ya know, one of my favorite dancer/foodie friends shares my love of lima beans (and loved the soup)…so I’m not the only one!

I’ve never had lima bean soup, but I figured I could make it the way Bernie makes her beans, and then just make them “soupier”. So I called the expert to consult the best way to go about this. Here is what we came up with.

Sauté your “seasoning” (carrots, celery, onion) in a little oil with salt and pepper. Add the chicken stock and frozen lima beans. Cook until they are as tender as you like. I decided to add lemon juice to finish. Really easy!

I wanted something brothy with beans that held their shape so I didn’t cook the soup for too long. But I think it would be really good if you cooked it longer and the beans started to fall apart…or if you puréed half of the soup.

Lima Bean Soup
created by me and Bernadette

makes about 8 1-cup servings

2 tablespoons olive oil
1 carrot, diced
1 celery stalk, diced
1 onion, diced
4 cups low-sodium chicken stock
2 16-ounce bags frozen lima beans
salt and pepper
juice of a lemon

In a large stockpot over medium-low heat, sauté the carrot, celery, and onion with the olive oil until the onions are translucent, 10 to 15 minutes. Add stock and beans. Add enough water to just cover the beans. Season with salt (a few pinches) and black pepper. Simmer, covered, for 20 minutes or until beans are tender (or longer if you want the beans to begin falling apart). Add lemon juice. Taste and re-season if needed.

Per serving: 200 calories, 3.4 g fat (0.5 g saturated), 30 g carbohydrates, 7 g fiber, 10 g protein (exchanges: 1 protein, 2 starch)

* I ALWAYS make enough soup to freeze some…Its so nice having soup ready to go on days when I don’t have have time to cook! Especially when it’s a long studio night!

Pumpkin Spice Syrup

2011-09-30T14:41:00.001-05:00

Although I hate fall clothes (give me a sundress and sandals over jeans and a sweater any day), I LOVE fall weather (especially on LSU game days) and fall food! Soups, soups, and more soups!

And pumpkin! Pumpkin spice lattes from Starbucks used to be high on my list of fall favorites. But now that I try to steer clear of artificial ingredients in my diet, sadly it doesn’t make the cut.

This recipe from Cook Like a Champion is the PERFECT solution! I halved the spices (because I don’t care for overly-spiced things)…but you may not want to. Your call! Give it a try, you won’t be sorry!

Pumpkin Spice Syrup
adapted from Cook Like a Champion

makes 2 cups (or 32 tablespoons)

1 1/2 cups water
1 1/2 cups sugar
4 cinnamon sticks
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
3 tablespoons pumpkin purée

Combine water and sugar in a medium pot over medium heat. Cook until sugar has completely dissolved. Whisk in remaining ingredients. Cook for about 6 minutes, stirring frequently. Do not allow mixture to come to a boil. Strain syrup through cheesecloth or a FINE mesh sieve into a large glass measuring cup. Transfer to bottle of your choice and store in the refrigerator.

To make a pumpkin spice latte, simply add 1/2 to 1 tablespoon of syrup to your drink…start with less – you can always add more!

Per tablespoon: 37 calories, 0 g fat, 10 g carbohydrates (10 g sugar)