Since I missed yesterday's post, but saw this on my phone this morning. It was perfect timing! I have oodles of carrots from my farm share and other than stir fry, chicken noodle soup and pot roast, I have no idea what to do with them. I'll try and fix the link later today. Bon Appetit!
Showing posts with label Recipes. Show all posts
Showing posts with label Recipes. Show all posts
Wednesday, February 05, 2014
Sunday, February 12, 2012
Recipe of the Week: Pork Chop Cacciatore (Crock Pot)
Ingredients
6 bone-in pork loin chops (7 ounces each)
3/4 teaspoon salt, divided
1/4 teaspoon pepper
1 tablespoon olive oil
1 cup sliced fresh mushrooms
1 small onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
2 garlic cloves, minced
1 can (14.5 ounces) diced tomatoes
1/2 cup water, divided
1/2 teaspoon dried basil
2 tablespoons cornstarch
4.5 cupes cooked egg noodles (I used whole wheat)
Steps
1. Sprinkle chops with 1/2 teaspoon salt and pepper. In a large skillet, brown chops in oil in batches.
2. Transfer to a 4-5 quart slow cooker coated with cooking spray.
3. Saute the mushrooms, onion, celery, and green pepper in drippings until tender. Add garlic and cook 1 minute longer. Stir in tomatoes, 1/4 cup water, basil, and remaining salt; poor over chops.
4. Cover and cook on low for 8-10 hours or until pork is tender. Remove meat to a serving platter and keep warm.
5. Skim fat from cooking juices if necessary; transfer juices to a small saucepan. Bring liquid to a boil.
6. In a bowl, combine cornstarch and remaining water until smooth. Gradually stir into the pan. Bring to boil; cook and stir for 2 minutes or until thickened.
7. Serve gravy with meat and cooked noodles.
Nutrition Facts
Serving: 1 pork chop with 3/4 cup noodles and 1/2 cup sauce
Calories: 371
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 110 mg
Sodium: 458 mg
Carbohydrates: 29 g
Fiber: 3 g
Protein: 35 g
Diabetic Exchanges: 4 lean meat, 1.5 starch, 1 vegetable, 1/2 fat.
6 bone-in pork loin chops (7 ounces each)
3/4 teaspoon salt, divided
1/4 teaspoon pepper
1 tablespoon olive oil
1 cup sliced fresh mushrooms
1 small onion, chopped
1 celery rib, chopped
1 small green pepper, chopped
2 garlic cloves, minced
1 can (14.5 ounces) diced tomatoes
1/2 cup water, divided
1/2 teaspoon dried basil
2 tablespoons cornstarch
4.5 cupes cooked egg noodles (I used whole wheat)
Steps
1. Sprinkle chops with 1/2 teaspoon salt and pepper. In a large skillet, brown chops in oil in batches.
2. Transfer to a 4-5 quart slow cooker coated with cooking spray.
3. Saute the mushrooms, onion, celery, and green pepper in drippings until tender. Add garlic and cook 1 minute longer. Stir in tomatoes, 1/4 cup water, basil, and remaining salt; poor over chops.
4. Cover and cook on low for 8-10 hours or until pork is tender. Remove meat to a serving platter and keep warm.
5. Skim fat from cooking juices if necessary; transfer juices to a small saucepan. Bring liquid to a boil.
6. In a bowl, combine cornstarch and remaining water until smooth. Gradually stir into the pan. Bring to boil; cook and stir for 2 minutes or until thickened.
7. Serve gravy with meat and cooked noodles.
Nutrition Facts
Serving: 1 pork chop with 3/4 cup noodles and 1/2 cup sauce
Calories: 371
Total Fat: 12 g
Saturated Fat: 4 g
Cholesterol: 110 mg
Sodium: 458 mg
Carbohydrates: 29 g
Fiber: 3 g
Protein: 35 g
Diabetic Exchanges: 4 lean meat, 1.5 starch, 1 vegetable, 1/2 fat.
Monday, January 16, 2012
Recipe: Cheesy Chicken and Rice Bake
This recipe from Tasty Kitchen is simple and rather healthy. I used nonfat Greek Yogurt rather than the sour cream and didn't notice any difference in texture or taste. I think I just might start substituting nonfat Greek Yogurt for any recipes that ask for sour cream because it's healthier (more protein, less fat, and contains probiotics). Livestrong reviews the difference between the two in an article.
I did a Weight Watcher's point calculation, and for five servings, it's 11 points, but it could easily be six or seven servings depending on hunger. I found that the brown rice really filled me up. I made a few minor modifications to the original recipe of Tasty Kitchen, which I also added in below.
Ingredients
Instructions
1. Preheat oven to 350F while boiling the chicken.
2. Cook brown rice according to directions. Add chopped jalapenos to the boiling water.
3. In a large bowl, combine cooked rice, cooked chicken, corn, black beans, nonfat Greet Yogurt, salsa, and cheese. Stir and season with salt and pepper if desired.
4. Add to oven-safe dish and top with extra cheese if you choose to. Bake for 20-25 minutes or until heated through.
I did a Weight Watcher's point calculation, and for five servings, it's 11 points, but it could easily be six or seven servings depending on hunger. I found that the brown rice really filled me up. I made a few minor modifications to the original recipe of Tasty Kitchen, which I also added in below.
Ingredients
- 2 whole Boneless, Skinless Chicken Breasts (cooked, boiled)
- 4 cups Cooked Brown Rice
- 1 cup Frozen Corn
- 15 ounces, Can Black Beans, Drained And Rinsed
- 1 cup Plain Nonfat Greek Yogurt
- 3 Jalapenos
- ½ cups Salsa
- 1 cup Low-fat Cheddar Cheese, Plus More For Topping
Instructions
1. Preheat oven to 350F while boiling the chicken.
2. Cook brown rice according to directions. Add chopped jalapenos to the boiling water.
3. In a large bowl, combine cooked rice, cooked chicken, corn, black beans, nonfat Greet Yogurt, salsa, and cheese. Stir and season with salt and pepper if desired.
4. Add to oven-safe dish and top with extra cheese if you choose to. Bake for 20-25 minutes or until heated through.
Sunday, May 08, 2011
Recipe: Slow Cooker Tuscan Chicken
This recipe is from the American Heart Association (originally in their 4th edition low-fat, low-cholesterol cookbook). I received it at a conference where they were a vendor.
Ingredients
- 2 pounds boneless, skinless chicken breasts
- 1 tsp dried basil, crumbled
- 1 tsp dried oregano, crumbled
- 1 14.5 oz can no-salt-added diced tomatoes, undrained
- 1 9 oz package frozen artichoke hearts, thawed (I used canned artichoke hearts)
- 1 cup fat-free, low-sodium chicken broth
- 1 2.25 oz can sliced black olives, drained
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 tsp crushed red pepper
Directions
1. Discard all visible fat from the chicken. Sprinkle both sides with the basil and oregano. Put the chicken in a 3.5-4 quart slow cooker.
2. Stir in the remaining ingredients. Cook, covered, on high for 3-4 hours or on low for 7-8 hours.
Nutrition (per serving, serves 8)
- Calories: 162
- Total Fat: 2.5 g
Saturated: 0.5 g
Trans: 0.0 g
Poly: 0.5 g
Mono: 1.0 g
- Cholesterol: 65 mg
- Sodium: 334 mg
- Carbohydrates: 6 g
Fiber: 4 g
Sugar: 2 g
- Protein: 28 g
Dietary Exchanges: 1 Vegetable, 3 Very Lean Meat
Ingredients
- 2 pounds boneless, skinless chicken breasts
- 1 tsp dried basil, crumbled
- 1 tsp dried oregano, crumbled
- 1 14.5 oz can no-salt-added diced tomatoes, undrained
- 1 9 oz package frozen artichoke hearts, thawed (I used canned artichoke hearts)
- 1 cup fat-free, low-sodium chicken broth
- 1 2.25 oz can sliced black olives, drained
- 1/2 tsp salt
- 1/4 tsp pepper
- 1/4 tsp crushed red pepper
Directions
1. Discard all visible fat from the chicken. Sprinkle both sides with the basil and oregano. Put the chicken in a 3.5-4 quart slow cooker.
2. Stir in the remaining ingredients. Cook, covered, on high for 3-4 hours or on low for 7-8 hours.
Nutrition (per serving, serves 8)
- Calories: 162
- Total Fat: 2.5 g
Saturated: 0.5 g
Trans: 0.0 g
Poly: 0.5 g
Mono: 1.0 g
- Cholesterol: 65 mg
- Sodium: 334 mg
- Carbohydrates: 6 g
Fiber: 4 g
Sugar: 2 g
- Protein: 28 g
Dietary Exchanges: 1 Vegetable, 3 Very Lean Meat
Sunday, May 01, 2011
Recipe: Balsamic Chicken Pasta
I'm not sure where I first got this recipe, but I've made it my own over the years and get rave reviews whenever I make it. I love having this recipe during the summer with vegetables from the garden.
Ingredients
- Balsamic vinegar
- Olive Oil
- Chicken
- Fresh vegetables (typically I use garlic, broccoli, yellow squash, zucchini, and green onions)
- Basil and/or oregano
- Pasta (I recommend Great Value Whole Wheat Pasta because it only has one ingredient - durum whole wheat flour. I find mine at Walmart.)
- Feta cheese
- Fresh tomatoes (cherry tomatoes cut in half work great!)
Steps
1. Cook chicken and garlic in a little bit of olive oil on stove.
2. At the same time that the chicken is cooking, cut fresh vegetables (broccoli, yellow squash, and zucchini), and add to cooked chicken and garlic (or if you choose to remove the chicken, just add to pan). Also, have the pasta cooking at the same time.
3. When vegetables, chicken, and pasta are cooked, combine and toss in balsamic vinegar (if you choose to, you can add a little more olive oil at this time). Add basil/oregano, green onions, fresh chopped tomatoes, and a bit of feta cheese.
4. Eat cold or warm. Typically I eat it warm on the first day and cold on the others.
Ingredients
- Balsamic vinegar
- Olive Oil
- Chicken
- Fresh vegetables (typically I use garlic, broccoli, yellow squash, zucchini, and green onions)
- Basil and/or oregano
- Pasta (I recommend Great Value Whole Wheat Pasta because it only has one ingredient - durum whole wheat flour. I find mine at Walmart.)
- Feta cheese
- Fresh tomatoes (cherry tomatoes cut in half work great!)
Steps
1. Cook chicken and garlic in a little bit of olive oil on stove.
2. At the same time that the chicken is cooking, cut fresh vegetables (broccoli, yellow squash, and zucchini), and add to cooked chicken and garlic (or if you choose to remove the chicken, just add to pan). Also, have the pasta cooking at the same time.
3. When vegetables, chicken, and pasta are cooked, combine and toss in balsamic vinegar (if you choose to, you can add a little more olive oil at this time). Add basil/oregano, green onions, fresh chopped tomatoes, and a bit of feta cheese.
4. Eat cold or warm. Typically I eat it warm on the first day and cold on the others.
Monday, April 14, 2008
Recipe of the Week: 4/14/08
Cooking Light - March 2008 Issue
Mango and Black Bean Salad (6 servings)
Ingredients:
1.5 cups chopped peeled ripe mango
1.0 cups thinly sliced green onions
0.5 cups cooked wild or brown rice (If you are short for time, a great substitute is whole grain couscous.)
3.0 tablespoons finely chopped fresh cilantro
2.0 tablespoons roasted tomatillo or fresh salsa
2.0 tablespoons fresh lime juice (I'm not a fan of lime, so I cut this in half.)
2.0 tablespoons extravirgin olive oil (I usually exclude this.)
0.75 teaspoon salt
0.25 teaspoon freshly ground black pepper
1.0 (15-ounce) can organic no-salt added black beans, rinsed and drained (I don't do organic or no-salt, most of the sodium is removed when you rinse.)
Directions
1. Combine all the ingredients in a large bowl. Toss gently to mix.
*Bonus idea (from the kitchen of Michelle): add cooked chicken to make a full meal!*
Nutrition (1 serving - 0.67 cup)
Calories: 167 (48.6 calories from fat)
Total Fat: 5.4g
Saturated Fat: 0.7g
Cholesterol: 0mg
Sodium: 226mg
Total Carbohydrate: 25.5g
Dietary Fiber: 5.5g
Protein: 5.2g
Mango and Black Bean Salad (6 servings)
Ingredients:
1.5 cups chopped peeled ripe mango
1.0 cups thinly sliced green onions
0.5 cups cooked wild or brown rice (If you are short for time, a great substitute is whole grain couscous.)
3.0 tablespoons finely chopped fresh cilantro
2.0 tablespoons roasted tomatillo or fresh salsa
2.0 tablespoons fresh lime juice (I'm not a fan of lime, so I cut this in half.)
2.0 tablespoons extravirgin olive oil (I usually exclude this.)
0.75 teaspoon salt
0.25 teaspoon freshly ground black pepper
1.0 (15-ounce) can organic no-salt added black beans, rinsed and drained (I don't do organic or no-salt, most of the sodium is removed when you rinse.)
Directions
1. Combine all the ingredients in a large bowl. Toss gently to mix.
*Bonus idea (from the kitchen of Michelle): add cooked chicken to make a full meal!*
Nutrition (1 serving - 0.67 cup)
Calories: 167 (48.6 calories from fat)
Total Fat: 5.4g
Saturated Fat: 0.7g
Cholesterol: 0mg
Sodium: 226mg
Total Carbohydrate: 25.5g
Dietary Fiber: 5.5g
Protein: 5.2g
Monday, April 07, 2008
Recipe of the Week: 4/7/08
I just tried the following recipe this week - EXCELLENT! I split it into 5 meals so that I could keep it in my per meal calorie range (300 calories per meal). Enjoy!
Recipes inspired by The Best Life Diet - Bob Greene
Mediterranean Chicken and Pasta (4 servings)
Prep Time: 35 minutes
Start to Finish: 35 minutes
Ingredients:
2 cups uncooked multigrain/whole wheat penne pasta (6 oz)
2 cups fresh broccoli florets
1 tablespoon olive oil
1 lb boneless skinless chicken breasts, cut into 1-inch pieces
1 package (8 oz) sliced fresh mushrooms (3 cups)
2 cloves garlic finely chopped
1 cup grape tomatoes halved
2 medium green onions, sliced (2 tbsp)
0.25 cup chopped fresh or 2 tsp dried basil leaves
0.25 tsp crushed red pepper flakes
4 tsp cornstarch
1 cup reduced-sodium chicken broth
0.5 cup crumbled feta cheese (2 oz) (I use the reduced fat kind.)
Directions
1. Cook pasta without salt as directed on package, adding broccoli during last three minutes of cooking time; drain. (My modification: To keep the nutrients from the broccoli, I actually combined the broccoli with the mushrooms in step 3.)
2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 4-5 minutes, stirring frequently, until chicken is no longer pink in center. Remove from skillet. (I actually kept it in.)
3. Increase heat to medium-high. In same skillet, cook and stir mushrooms (broccoli) and garlic 2 minutes. Stir in tomatoes, onions, basil and pepper flakes; cook and stir 1 minute longer.
4. In 2-cup glass measuring cup, mix cornstarch and broth until smooth. Add to vegetable mixture in skillet. Cook and stir 1-2 minutes or until sauce is thickened and bubbly. Stir in pasta mixture and chicken; cook and stir until thoroughly heated. Sprinkle with cheese.
Nutrition (1 serving)
Calories: 420 (100 calories from fat)
Total Fat: 11g
Saturated Fat: 4g
Cholesterol: 80mg
Sodium: 380mg
Total Carbohydrate: 42g
Dietary Fiber: 6g
Protein: 37g
% Daily Value
Vitamin A: 20%
Vitamin C: 20%
Calcium: 15%
Iron: 20%
Exchanges
2 Starch, 0.5 Other Carbohydrates, 1 Vegetable, 4 Very Lean Meat, 1.5 Fat
Recipes inspired by The Best Life Diet - Bob Greene
Mediterranean Chicken and Pasta (4 servings)
Prep Time: 35 minutes
Start to Finish: 35 minutes
Ingredients:
2 cups uncooked multigrain/whole wheat penne pasta (6 oz)
2 cups fresh broccoli florets
1 tablespoon olive oil
1 lb boneless skinless chicken breasts, cut into 1-inch pieces
1 package (8 oz) sliced fresh mushrooms (3 cups)
2 cloves garlic finely chopped
1 cup grape tomatoes halved
2 medium green onions, sliced (2 tbsp)
0.25 cup chopped fresh or 2 tsp dried basil leaves
0.25 tsp crushed red pepper flakes
4 tsp cornstarch
1 cup reduced-sodium chicken broth
0.5 cup crumbled feta cheese (2 oz) (I use the reduced fat kind.)
Directions
1. Cook pasta without salt as directed on package, adding broccoli during last three minutes of cooking time; drain. (My modification: To keep the nutrients from the broccoli, I actually combined the broccoli with the mushrooms in step 3.)
2. Meanwhile, in 12-inch nonstick skillet, heat oil over medium heat. Add chicken; cook 4-5 minutes, stirring frequently, until chicken is no longer pink in center. Remove from skillet. (I actually kept it in.)
3. Increase heat to medium-high. In same skillet, cook and stir mushrooms (broccoli) and garlic 2 minutes. Stir in tomatoes, onions, basil and pepper flakes; cook and stir 1 minute longer.
4. In 2-cup glass measuring cup, mix cornstarch and broth until smooth. Add to vegetable mixture in skillet. Cook and stir 1-2 minutes or until sauce is thickened and bubbly. Stir in pasta mixture and chicken; cook and stir until thoroughly heated. Sprinkle with cheese.
Nutrition (1 serving)
Calories: 420 (100 calories from fat)
Total Fat: 11g
Saturated Fat: 4g
Cholesterol: 80mg
Sodium: 380mg
Total Carbohydrate: 42g
Dietary Fiber: 6g
Protein: 37g
% Daily Value
Vitamin A: 20%
Vitamin C: 20%
Calcium: 15%
Iron: 20%
Exchanges
2 Starch, 0.5 Other Carbohydrates, 1 Vegetable, 4 Very Lean Meat, 1.5 Fat
Friday, November 23, 2007
Farm to Work
"Farm to Work is a Texas Department of State Health Services employee wellness program that provides employees with the opportunity to receive a fresh basket of local produce delivered to the worksite every week. Each basket contains 10-12 items of the freshest produce from a local farm." (Taken from this website.) The current price of this program is $25 per basket.
The program started about three weeks ago, and two weeks ago I participated in it for the first time, not knowing exactly what to expect. The main reason why I decided to try it was to see what types of new produce I would be forced to test that I usually would not incorporate into my diet. In essence, I wanted to "shock" my body with different nutrients it may not be getting all that much of (besides the multi-vitamin).
In my basket I got (those with an * are ones I don't routinely eat):
1 eggplant*
1 large container of okra*
5 zucchini
5 baby cucumbers
3 sweet potatoes*
4 red potatoes*
1 container of cherry tomatoes
3 turnips*
1 bunch of greens*
5 jalepeno peppers
2 green peppers
3 sweet onions
Luckily, when you order a basket and many people don't know what to do with some of the items, the program e-mails you a few recipes you could try. So what did I do with all this produce? I made "Crushed Red Potatoes with Winter Greens," "Garlic Mashed Potatoes and Turnips," "Shrimp Stir-Fry," and "Baked Breaded Eggplant and Zucchini with Spaghetti." I'm not a huge fan of the Garlic Mashed Potatoes and Turnips because of the horseradish sauce (never tried it before), so I'm probably going to mix it up with some jalepenos to get rid of that taste.
I have had a decent number of conversations lately about my "diet." Nothing is really off-limits to me, but I try to stick with fresh produce, whole-grain products, and lean protein. As I have read elsewhere, I am a typical "perimeter" shopper at the grocery store, barely going into any aisle unless I'm restocking specific products in my cabinets. Never heard of perimeter shopping? Think about your local grocery store and how it's set up. For me, meats and dairy are at the back of store. The big center aisle is produce, the far right is juices/soda (bunch of added calories...), and at the front - bread. The healthiest items can be found in these aisles: lean meat, light dairy, fresh produce, and whole grain bread. I only dip into the aisles when I need albacore tuna (no salt added), whole grain pasta/rice, spaghetti sauce, and canned veggies (no salt added). I believe that is aisle 3 and 4 in my grocery store.
My total daily calorie allowance is 1,700 +/- 100. I'm supposed to eat at least five times per day, and my trainer requests that I eat in equal calories (meaning I should be eating five 340 calorie "meals." WELL...typically I have three 400 calories and two smaller snacks. Shhhhh...don't tell Matt. Actually, I have found that some typical meals I make, I'm getting more "meals" out of. Hmmmmm...how to explain that one. For instance, the shrimp stir fry: I have the same ingredients for the most part and the same amount of food. I used to get only three meals out of it, but now I get five. Very soon it'll be six. This reduces the number of calories I'm consuming at that meal, meaning I need more meals throughout the day. Got that one? Good. ;)
The program started about three weeks ago, and two weeks ago I participated in it for the first time, not knowing exactly what to expect. The main reason why I decided to try it was to see what types of new produce I would be forced to test that I usually would not incorporate into my diet. In essence, I wanted to "shock" my body with different nutrients it may not be getting all that much of (besides the multi-vitamin).
In my basket I got (those with an * are ones I don't routinely eat):
1 eggplant*
1 large container of okra*
5 zucchini
5 baby cucumbers
3 sweet potatoes*
4 red potatoes*
1 container of cherry tomatoes
3 turnips*
1 bunch of greens*
5 jalepeno peppers
2 green peppers
3 sweet onions
Luckily, when you order a basket and many people don't know what to do with some of the items, the program e-mails you a few recipes you could try. So what did I do with all this produce? I made "Crushed Red Potatoes with Winter Greens," "Garlic Mashed Potatoes and Turnips," "Shrimp Stir-Fry," and "Baked Breaded Eggplant and Zucchini with Spaghetti." I'm not a huge fan of the Garlic Mashed Potatoes and Turnips because of the horseradish sauce (never tried it before), so I'm probably going to mix it up with some jalepenos to get rid of that taste.
I have had a decent number of conversations lately about my "diet." Nothing is really off-limits to me, but I try to stick with fresh produce, whole-grain products, and lean protein. As I have read elsewhere, I am a typical "perimeter" shopper at the grocery store, barely going into any aisle unless I'm restocking specific products in my cabinets. Never heard of perimeter shopping? Think about your local grocery store and how it's set up. For me, meats and dairy are at the back of store. The big center aisle is produce, the far right is juices/soda (bunch of added calories...), and at the front - bread. The healthiest items can be found in these aisles: lean meat, light dairy, fresh produce, and whole grain bread. I only dip into the aisles when I need albacore tuna (no salt added), whole grain pasta/rice, spaghetti sauce, and canned veggies (no salt added). I believe that is aisle 3 and 4 in my grocery store.
My total daily calorie allowance is 1,700 +/- 100. I'm supposed to eat at least five times per day, and my trainer requests that I eat in equal calories (meaning I should be eating five 340 calorie "meals." WELL...typically I have three 400 calories and two smaller snacks. Shhhhh...don't tell Matt. Actually, I have found that some typical meals I make, I'm getting more "meals" out of. Hmmmmm...how to explain that one. For instance, the shrimp stir fry: I have the same ingredients for the most part and the same amount of food. I used to get only three meals out of it, but now I get five. Very soon it'll be six. This reduces the number of calories I'm consuming at that meal, meaning I need more meals throughout the day. Got that one? Good. ;)
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