Califlower Soup

We had dinner and FHE at a friend's house last month and she made this soup. Everyone loved it and it is one of their family's favorite soups.

I would probably try it with another kind of cheese because I am not a Velveeta cheese fan but I would definitely make it on my own.

Cauliflower Soup

4 cups caulifower
1 cup thinly sliced carrots
2 cups water
1 pound fully cooked sausage
1/2 cup chopped onion
1/3 cup flour
3/4 tsp. salt
1/8 tsp. pepper
2 cups milk
8 oz. Velveeta cheese, cubed

In a saucepan, cook cauliflower and carrots in water until tender; set aside (do not drain). In a skillet over medium heat, brown the sausage and onion; drain. Add flour, salt and pepper. Gradually add the milk; bring to a boil. Cook and stir for 2 minutes. Add cauliflower, carrots and cooking liquid; heat through. Stir in the cheese until melted.

Makes 6-8 servings.

Mom's Pumpkin Roll

3 eggs
1 c sugar
2/3 c pumpkin
3/4 c flour
2 tsp cinnamon
1 tsp ginger
1/2 tsp nutmeg
1 tsp baking powder
1 tsp lemon juice
3/4 c chopped nuts

filling:
1 c powder sugar
1 (8oz) cream cheese
4 T butter
1/2 tsp vanilla

Beat eggs well (about 5 minutes). Add sugar and pumpkin. Set aside. Mix together flour, spices, baking powder and lemon juice in another bowl. Add egg mixture and mix well.

Grease and flour a 15x10x1 pan. Pour into prepared pan and spread evenly. Sprinkle with nuts. Bake at 375 for 15 minutes. DO NOT OVERCOOK.

On a towel sprinkle powdered sugar (not pwd sugar for filling) and turn cake out onto sugar. Roll cake while still warm so it will get used to being rolled up.

Mix filling, unroll cake and spread filling onto cake evenly. Roll up again and refrigerate.

Beef and Barley Soup

I received this recipe from Rachel Dansie years ago. It is still one of my favorites.

1 lb ground beef
Salt
Pepper
Onion
1 clove garlic
2-3 stalks celery, diced
3-4 carrots, sliced
2-3 potatoes, diced
1/2 c barley (not instant)
14.5 oz can diced tomatoes
1 tsp thyme
1 bay leaf
6-8 cups water
boullion cubes (1 per cup water)
1 12 oz can V8

Brown ground beef with onion, salt, pepper and garlic. Transfer to soup pot. Add the remaining ingredients. Simmer for a long time.

You can add more vegetables if it seems to soupy or adjust spices to taste. After simmering mix a little corn starch and water to thicken.

This recipe could easily be adapted to a crockpot.

Roasted Potatoes With Garlic

I have been making this recipe for years. It is a very easy side dish.




















Roasted Potatoes with Garlic
Adapted from: Controlling Your Fat Tooth

Makes 8 Servings

1 pound tiny red potatoes, halved (I used russet potatoes here.)
1 head garlic, cloves separated but not peeled
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper (I always use garlic pepper or some other type of blend.)

In a 9 x 13 x 2-inch ovenproof casserole dish, arrange potatoes in a single layer. Tuck garlic cloves among potatoes. Drizzle with olive oil, salt and pepper.

Bake at 350 degrees F. 30-40 minutes or until potatoes are tender and garlic is soft.

Squeeze garlic from peels onto potatoes. Toss potatoes with pan drippings.


Approximate Nutritional Content per Serving:

Total Calories 92 (25% of calories from fat)
Fat 3 g
Carbohydrates 16 g
Protein 1 g
Cholesterol 0
Sodium 139 mg
Dietary Fiber 1 g


Note: When I want to keep things simple (and prevent really bad breath), I omit the head of garlic.

Spinach Salad w/Sesame Dressing

This dressing was adapted from this recipe on Food Network. I wanted a dressing to go with a Spinach Salad as a side to Ham Fried Rice and this was the winner. This dressing has a kick (note the chili-garlic sauce amount) but Dale could not get enough of this salad. We will definitely be making this salad again.

Sesame Dressing

• 3 Tbsp Soy Sauce
  
• 1/3 cup rice wine vinegar
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger
• 2 tablespoons canola oil
• 1 1/2 teaspoons sesame oil
  
• 2 tablespoons brown sugar
• 1 1/2 teaspoons chili-garlic sauce or chili sauce

In a bowl, whisk together soy sauce, vinegar, garlic, ginger, canola oil, sesame oil, brown sugar and chili sauce. (I actually blended all of these ingredients together.)

I tossed a little of this dressing with spinach, mandarin oranges, thinly sliced purple onions and toasted almonds. If I had them, I would have tossed in some thinly sliced red peppers too. The dressing is very thin when blended so a little went a long way unless you like your salad swimming in dressing.

Hoisin Vinaigrette

We were looking for a good dressing for an Asian-inspired side salad and I stumbled across this one. So, I want to point out that I only tried the HOISIN VINAIGRETTE but the other parts of this recipe are very simple so it really should be the dressing that makes the salad here. I would venture to guess that the entire recipe is great.

Dale has a favorite salad dressing. It is the Kraft Light Asian Toasted Sesame. His comment when he tried this dressing was, "You could have saved yourself some time. This tastes exactly like the Asian dressing I like."

He had no idea what a relief that was to me. I looked at the ingredients of that dressing and it was hard to miss the high fructose corn syrup. I am happy to find a dressing I can make that will be healthier for him while maintaining the taste of his favorite dressing.

Mixed Salad with Hoisin Vinaigrette and Crisp Panko Chicken

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Omit the chili powder to prepare kid-friendly chicken fingers.

Yield

4 servings

Ingredients

• Chicken:
• 1/2 cup panko (Japanese breadcrumbs)
• 1/2 teaspoon salt
• 1/4 teaspoon chili powder
• 1/4 teaspoon freshly ground black pepper
• 1 pound chicken breast tenders, cut into 1-inch pieces
• Cooking spray
• 
  Salad:
• 2 tablespoons white wine vinegar
• 1 tablespoon finely chopped peeled fresh ginger
• 1 tablespoon Dijon mustard
• 1 1/2 tablespoons hoisin sauce
• 2 teaspoons canola oil
• 1 1/2 teaspoons low-sodium soy sauce
• 1 teaspoon toasted sesame oil
• 1 large garlic clove, minced
• 1 cup cherry tomatoes, halved
• 1/2 cup chopped green onions
• 1 (8-ounce) package field greens salad mix

Preparation

Preheat oven to 375°.

To prepare chicken, combine first 4 ingredients in a medium bowl. Add chicken, tossing to coat. Arrange chicken in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 15 minutes or until chicken is done and lightly browned, stirring once.

To prepare salad, combine vinegar and next 7 ingredients (through minced garlic) in a food processor; process until well combined.

Combine tomatoes, green onions, and salad mix in a large bowl; add vinegar mixture, tossing to coat. Place about 1 cup salad mixture on each of 4 plates; top each serving with about 1 cup chicken.

Nutritional Information

Calories: 242 (27% from fat)

Fat: 7.2g (sat 1.3g,mono 3g,poly 2g)

Protein: 28.8g

Carbohydrate: 14.4g

Fiber: 2.8g

Cholesterol: 73mg

Iron: 1.7mg

Sodium: 622mg

Calcium: 29mg

Joanna Pruess, Cooking Light, APRIL 2006

Beef-Broccoli Lo Mein

Here is another recipe we enjoyed. It has a bit of a kick to it so adjust the amount of chile paste based on your preference.

Here is what my recipe looked like:



















Here is what the original recipe looks like:

Beef-Broccoli Lo Mein

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Serve this quick-and-easy noodle dish with store-bought egg rolls and fortune cookies.

Yield

6 servings (serving size: 1 1/3 cups)

Ingredients

• 4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
• 1 teaspoon dark sesame oil
• 1 tablespoon peanut oil (I didn't have this, so I used 1/2 canola oil and 1/2 sesame oil)
  
• 1 tablespoon minced peeled fresh ginger
• 4 garlic cloves, minced
• 3 cups chopped broccoli (I used a variety of broccoli, sugar snap peas, & red pepper.)
  
• 1 1/2 cups vertically sliced onion
• 1 (1-pound) flank steak, trimmed and cut across the grain into long, thin strips
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons brown sugar
• 1 tablespoon oyster sauce
• 1 tablespoon chile paste with garlic

Preparation

Cook pasta according to package directions, omitting salt and fat; drain. Combine pasta and sesame oil, tossing well to coat.

While pasta cooks, heat peanut oil in a large nonstick skillet over medium-high heat. Add the ginger and garlic; sauté 30 seconds. Add broccoli and onion; sauté 3 minutes. Add steak, and sauté 5 minutes or until done. Add pasta mixture, soy sauce, and remaining ingredients; cook 1 minute or until lo mein is thoroughly heated, stirring constantly.

Nutritional Information

Calories: 327 (26% from fat)

Fat: 9.3g (sat 3g,mono 3.6g,poly 1.6g)

Protein: 21.7g

Carbohydrate: 39.1g

Fiber: 2.9g

Cholesterol: 36mg

Iron: 3.6mg

Sodium: 382mg

Calcium: 47mg

Marion Winik, Cooking Light, OCTOBER 2003

Wild Rice and Barley Salad

This is a recipe I tried more than a week ago. I was looking for a good barley recipe and this appealed to me. Our family liked it and I will make it again because it is a tasty way to prepare this grain. I especially liked it for lunch the next day and Dale said he liked it better the next day as well. I made some substitutions based on personal taste and they are shown below.

I believe we both agreed it could use a little salt and I liked it with a little more red wine vinegar on it. Here is what my salad looked like.


















Here is what the original recipe looks like.

Wild Rice and Barley Salad

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In addition to fiber, whole grains like wild and brown rice offer plenty of vitamins B6, E, and folate to maintain heart health. Serve with pork tenderloin.

Yield

8 servings (serving size: about 2/3 cup)

Ingredients

• 1 3/4 cups fat-free, less-sodium chicken broth
• 1/2 cup uncooked brown and wild rice mix
• 1/2 cup uncooked pearl barley
• 3/4 cup rinsed and drained canned chickpeas (garbanzo beans) (I used small white beans instead.)
  
• 1/3 cup golden raisins (I omitted.)
  
• 1/4 cup sliced green onions
• 2 tablespoons red wine vinegar
• 1 1/2 teaspoons extravirgin olive oil
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 tablespoons chopped fresh basil
• 2 tablespoons slivered almonds, toasted

Preparation

Combine first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 40 minutes or until liquid is absorbed. Remove from heat, and let stand, covered, 5 minutes. Spoon rice mixture into a medium bowl. Add chickpeas, raisins, and green onions.

Combine vinegar and next 4 ingredients (through pepper) in a small bowl; stir with a whisk. Pour over barley mixture; toss well. Cover; chill 2 hours. Stir in basil and almonds.

Nutritional Information

Calories: 146 (14% from fat)

Fat: 2.3g (sat 0.3g,mono 1.3g,poly 0.6g)

Protein: 5g

Carbohydrate: 27.6g

Fiber: 4.3g

Cholesterol: 0.0mg

Iron: 1.2mg

Sodium: 235mg

Calcium: 29mg

Jaime Harder, MA, RD, Cooking Light, JANUARY 2008

Butterscotch Bars

I went visiting teaching this evening so I tried a new goodie recipe to take. If you like butterscotch or caramel, you will love these!

Note: I cooked mine for about 24 minutes and took them out of the oven even though I was not sure if they were done (don't even bother with the toothpick test). They needed to be cooled down all of the way to cut into bars. This is another recipe I found on Taste and Tell.















Butterscotch Bars
(called Butterscotch Brownies in the book)
adapted from Joy of Cooking

Makes 16 2 1/4 inch squares

1/4 cup butter
1 cup brown sugar
1 egg
1 teaspoon vanilla
1/2 cup all-purpose flour
1 teaspoon double-acting baking powder
1/2 teaspoon salt
3/4 cup sweetened coconut (I cut the amount in 1/2.)

Melt the butter in a saucepan. Stir the brown sugar into the butter, and then set aside to cool slightly.

Preheat oven to 350F. Lightly grease a 9x9-inch pan.

When the butter/sugar mixture has cooled slightly, beat in the egg and the vanilla.

Sift the flour, then re-sift with the baking powder and salt. Mix flour mixture into the sugar mixture. Mix in the coconut.

Pour batter into the prepared dish and bake for 20-25 minutes. Cut into bars when cool.

Broccoli and Cheese Soup

I have been wanting to try this recipe for over a year. We had it tonight and it is definitely going into my soup rotation. Based on the comments, I do want to try it with sharp cheese next time because that is one of my favorite cheeses and it is easy to find a lower-fat version.

Some of the individuals who rated the recipe stated it was a little bland so I added a black/red pepper blend instead of the black pepper and also added a touch of cayenne pepper because Dale loves that spice anyway. It had just the right kick for me.

And for the record Janae, I did not serve this with baked potatoes. Some fruit and raw red peppers on the side with sour dough bread and the meal was complete.

Broccoli and Cheese Soup

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Add voluptuous texture to a low-calorie soup by using processed cheese, which melts beautifully. Mix a small portion of the soup in the blender to add body.

Yield

6 servings (serving size: 1 1/3 cups)

Ingredients

• Cooking spray
• 1 cup chopped onion
• 2 garlic cloves, minced *I used 4 cloves based on comments by others.
  
• 3 cups fat-free, less-sodium chicken broth
• 1 (16-ounce) package broccoli florets *I chopped these based on comments by others.
  
• 2 1/2 cups 2% reduced-fat milk *I used skim milk.
  
• 1/3 cup all-purpose flour
• 1/4 teaspoon black pepper *I used a black/red pepper blend.
  
• 8 ounces light processed cheese, cubed (such as Velveeta Light) *I used grated mexican cheese blend instead.

Note: I also added a little cayenne pepper based on comments for added flavor.

Preparation

Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.

Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper (and spices). Remove from heat; add cheese, stirring until cheese melts.

Place one-third of the soup in a blender or food processor , and process until smooth (I skipped this since the broccoli was already chopped.). Return pureed soup mixture to pan.

Nutritional Information

Calories: 203 (28% from fat)

Fat: 6.3g (sat 4g,mono 1.8g,poly 0.4g)

Protein: 15.6g

Carbohydrate: 21.7g

Fiber: 2.9g

Cholesterol: 24mg

Iron: 1.2mg

Sodium: 897mg

Calcium: 385mg

Cooking Light, JANUARY 2002

Strawberry Cupcakes

As soon as I saw these on Taste and Tell I had to try them. I absolutely adore strawberry! They were pretty good but not my favorite. The frosting was incredibly light and tasted good but I just couldn't get my mind past all of that butter. Needless to say, they were beautiful and well received by everyone we delivered them to, but not exactly my favorite. I thought the cupcake itself could have tasted a little better on its own. I believe in using fresh ingredients to get the best result and most of the items I used were from my food storage. Maybe I would like the result better if I used all fresh ingredients...? I may get ambitious enough to try out that theory someday.

Here are mine.


















Strawberry Cupcakes
adapted from Martha Stewart's Cupcakes

makes 40-44 cupcakes

2 3/4 cups all-purpose flour
1/2 cup cake flour (not self rising)
1 tablespoon baking powder
1 teaspoon salt
1 cup (2 sticks) unsalted butter, at room temperature
2 1/4 cups sugar
1 1/2 teaspoons vanilla extract
3 large whole eggs, plus 1 egg white
1 cup milk
2 cups finely chopped strawberries, plus more for garnish
Strawberry Meringue Buttercream (recipe follows)

Preheat the oven to 350F. Line standard muffin tins with paper lines.

Sift together the flours, baking powder and salt. Set aside.

Put butter, sugar and vanilla in the bowl of an electric mixer. Cream on medium-high until pale and fluffy. Add the whole eggs and egg white, one at a time, beating until each is fully incorporated. Scrape down the sides of the bowl as needed. Change the speed to low, add the flour mixture in 2 batches, alternating with the milk. Beat until well combined. Fold in the chopped strawberries by hand.

Fill each paper liner with batter 3/4 full. Bake, rotating the pans half way through, until golden and a toothpick inserted in the middle comes out clean, 20 - 30 minutes. Transfer to wire racks to cool for 15 minutes, then turn cupcakes out onto rack to let cool completely.

To finish, fill a pastry bag fitted with a large open-star tip with the buttercream. Pipe buttercream onto each cupcake, swirling tip and releasing as you pull up to form a peak. Just before serving, top each cupcake with a thinly sliced strawberry.

Strawberry Meringue Buttercream
from Martha Stewart's Cupcakes

1 1/2 cups fresh strawberries (8 ounces), rinsed, hulled, and coarsely chopped
4 large egg whites
1 1/4 cups sugar
1 1/2 cups (3 sticks) butter, cut into tablespoons, at room temperature

Puree strawberries in a food processor. Combine egg whites and sugar in the heatproof bowl of a standing electric mixer set over a pan of simmering water. Whisk constantly by hand until mixture is warm to the touch and sugar has dissolved (the mixture should feel completely smooth when rubbed between your fingertips).

Attach the bowl to the mixer fitted with the whisk attachment. Starting on low and gradually increasing to medium-high speed, mix until stiff (but not dry) peaks form. Continue mixing until the mixture is fluffy and glossy, and completely cool (test by touching the bottom of the bowl), about 10 minutes.

With mixer on medium-low speed, add the butter a few tablespoons at a time, mixing well after each addition. Once all butter has been added, scrape down sides of bowl with a flexible spatula and switch to the paddle attachment; continue beating on low speed until all air bubbles are eliminated, about 2 minutes. Add strawberries and beat until combined. Stir with a flexible spatula until the frosting is smooth. Keep buttercream at room temperature if using the same day, or transfer to an airtight container and refrigerate up to 3 days or freeze up to 1 month. Before using, bring to room temperature and beat with paddle attachment on low speed until smooth again, about 5 minutes.

Pumpkin-Cranberry Muffins

We tried these last Sunday and they turned out great. I even made another batch for Dale's presidency meeting. We made half with the cranberries and half with chocolate chips.

Pumpkin-Cranberry Muffins

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These moist muffins get a burst of sweet and sour notes from the cranberries. This recipe doubles easily to feed a crowd. These are best warm, but you can make ahead to jump-start holiday cooking. Bake up to one month in advance, and place in a heavy-duty zip-top plastic bag. Let the muffins thaw at room temperature, and then microwave at MEDIUM-HIGH about 30 seconds to heat through.

Yield

1 dozen (serving size: 1 muffin)

Ingredients

• 1 1/2 cups all-purpose flour (about 6 3/4 ounces)
• 1 teaspoon baking soda
• 3/4 teaspoon ground ginger
• 1/2 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/8 teaspoon ground cloves
• 1 cup granulated sugar
• 1 cup canned pumpkin
• 1/2 cup low-fat buttermilk
• 1/4 cup packed light brown sugar
• 2 tablespoons canola oil
• 1 large egg
• 2/3 cup sweetened dried cranberries, chopped (such as Craisins)
• Cooking spray

Preparation

Preheat oven to 375°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking soda, and next 5 ingredients (though cloves); stir well with a whisk.

Combine granulated sugar and next 5 ingredients (through egg) in a large bowl; beat with a mixer at medium speed until well blended (about 3 minutes). Add flour mixture to sugar mixture; beat at low speed just until combined. Fold in cranberries.

Place 12 paper muffin cup liners in muffin cups; coat liners with cooking spray. Spoon batter into prepared cups. Bake at 375° for 25 minutes or until muffins spring back when touched lightly in center. Remove muffins from pan immediately; place on a wire rack.

Nutritional Information

Calories: 199 (14% from fat)

Fat: 3.2g (sat 0.4g,mono 1.6g,poly 0.9g)

Protein: 2.8g

Carbohydrate: 41.1g

Fiber: 1.5g

Cholesterol: 18mg

Iron: 1.3mg

Sodium: 195mg

Calcium: 38mg

Heather McRae, Jacksonville, Florida, Cooking Light, NOVEMBER 2007

Low-Fat Strawberry-Cinnamon Muffins

We tried these about 2 weeks ago and they were really good. Dale's only complaint was that I didn't double the recipe. What I really liked about them is that you can use any flavor jam which makes them very versatile. Check out the comments if you want to see what flavor combination's others have tried.

Low-Fat Strawberry-Cinnamon Muffins

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Yield: 1 dozen (serving size: 1 muffin)

Ingredients

• 1 1/2 cups all-purpose flour
• 1/2 cup sugar
• 2 1/2 teaspoons baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2/3 cup vanilla fat-free yogurt
• 1/4 cup butter, melted
• 3 tablespoons 1% low-fat milk
• 1 large egg, lightly beaten
• Cooking spray
• 1/4 cup strawberry jam
• 1 tablespoon sugar
• 1/2 teaspoon ground cinnamon

Preparation

Preheat oven to 375º.

Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and the next 4 ingredients (flour through salt) in a large bowl, stirring well with a whisk. Make a well in center of flour mixture. Combine yogurt, butter, milk, and egg in a bowl, stirring well with a whisk. Add yogurt mixture to flour mixture, stirring just until moist.

Place 12 foil cup liners in muffin cups; coat liners with cooking spray. Spoon 1 tablespoon batter into each liner. Top each with 1 teaspoon jam. Top evenly with the remaining batter. Combine 1 tablespoon sugar and 1/2 teaspoon cinnamon; sprinkle over batter. Bake at 375º for 15 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack for 15 minutes. Remove from pan; place on a wire rack.

Nutritional Information

Calories: 165 (24% from fat)

Fat: 4.4g (sat 2.6g,mono 1.3g,poly 0.3g)

Protein: 3g

Carbohydrate: 29g

Fiber: 0.6g

Cholesterol: 28mg

Iron: 1mg

Sodium: 206mg

Calcium: 94mg

Cooking Light, MARCH 2004

Blueberry Pancakes

We have tried these a number of times and really like them. I always have to go and find my magazine when I want to make them so I figured I would post the recipe making it easier for me while sharing with all of you. ;)

"For variety, we substitute sliced bananas or chocolate chips for the blueberries for a special treat. Since these pancakes reheat well in the toaster oven, we often make a big batch and enjoy all week." —Angela Ricciardi, Plymouth, N.H.

2.25 ounces all-purpose flour (about 1/2 cup)
2.38 ounces whole-wheat flour (about 1/2 cup)
1 tablespoon sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1/8 teaspoon ground nutmeg
3/4 cup vanilla fat-free yogurt
2 tablespoons butter, melted
2 teaspoons fresh lemon juice
1/2 teaspoon vanilla extract
2 large eggs, lightly beaten
1 cup fresh blueberries

1. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 5 ingredients (through nutmeg) in a large bowl, stirring well with a whisk. Combine yogurt and next 4 ingredients (through eggs) in a small bowl; add to flour mixture, stirring until smooth.

2. Pour about 1/4 cup batter per pancake onto a hot nonstick griddle or nonstick skillet. Top each pancake with 2 tablespoons blueberries. Cook 2 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over; cook 2 minutes or until bottoms are lightly browned.

Yield: 4 servings (serving size: 2 blueberry pancakes)

CALORIES 272 ; FAT 8.8g (sat 4.5g,mono 2.5g,poly 0.8g); CHOLESTEROL 122mg; CALCIUM 192mg; CARBOHYDRATE 40.1g; SODIUM 403mg; PROTEIN 9.5g; FIBER 3.2g; IRON 2mg

Cooking Light, AUGUST 2009

Banana Waffles

As soon as I saw these waffles on Taste and Tell yesterday I knew I had to try them. Deborah actually refers readers to her post on Cafe Zupas blog but they are adapted from a recipe at epicurious.com. When I saw that this week is National Waffle Week it seemed even more fitting that I try them right away.

So when David came in to my room this morning, I told him we were going to try a new recipe for breakfast. David has been influenced by Ratatouille and now he loves to pretend that he is a chef in the kitchen. Personally, I can't stand that movie. Something about rats in the kitchen never fails to turn my stomach. There are scenes in that movie that I literally cannot stomach watching.

These waffles were really good. Dale could do without waffles but I think he might enjoy these because they don't taste like most waffles. One of the primary ingredients is corn meal which lends a different flavor.

Now, I can claim that I caught the spirit of National Waffle Week. I will definitely be making these again.

I really want to try this recipe and this recipe now.

Banana Waffles
adapted from Epicurious.com

Serves 2

1/3 cup all-purpose flour
1/3 cup yellow cornmeal
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 ripe medium banana
1/3 cup water
2 large eggs
2 tablespoons unsalted butter, melted and cooled
vegetable oil for brushing waffle iron (I used cooking spray.)

In a bowl whisk together flour, cornmeal, sugar, baking powder, and salt.

Quarter banana and in a blender purée with water. Transfer purée to another bowl and whisk in eggs and melted butter. Add flour mixture and stir until combined well.

Heat a well-seasoned or non-stick waffle iron until hot and brush lightly with oil. Pour half of batter into iron and cook waffle according to manufacturer’s instructions. Transfer waffle to a baking sheet and keep warm, uncovered, in oven. Make another waffle with remaining batter in same manner.

Serve waffles with syrup.

I needed a quick slow cooker recipe for a busy day and decided on this. It was a really easy meal to throw together and it tasted good.

Zesty Slow Cooker Chicken Barbecue

SUBMITTED BY: Zanne Peters PHOTO BY: GodivaGirl

"A quick-prep chicken breast recipe that gives a twist to basic barbecue chicken. I throw the chicken breasts in frozen, and serve this with baked potatoes. The sauce makes a great topping for the potatoes. To vary the flavor, try different types of barbecue sauce."

RECIPE RATING:

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---

PREP TIME	10 Min
COOK TIME	4 Hrs
READY IN	4 Hrs 10 Min

SERVINGS

(Help)

Servings
US METRIC

INGREDIENTS

• 6 frozen skinless, boneless chicken breast halves
• 1 (12 ounce) bottle barbecue sauce
• 1/2 cup Italian salad dressing
• 1/4 cup brown sugar
• 2 tablespoons Worcestershire

Directions

1. Place chicken in a slow cooker. In a bowl, mix the barbeque sauce, Italian salad dressing, brown sugar, and Worcestershire sauce. Pour over the chicken.
2. Cover, and cook 3 to 4 hours on High or 6 to 8 hours on Low.

DETAILED NUTRITION

Serving Size	1/6 of a recipe
Servings Per Recipe	6
Amount Per Serving
Calories	300
Calories from Fat	73
	% Daily Value *
Total Fat 8.1g	12 %
Saturated Fat 1.5g	8 %
Cholesterol 61mg	20 %
Sodium 1058mg	42 %
Potassium 331mg	9 %
Total Carbohydrates 32.4g	10 %
Dietary Fiber 0.3g	1 %
Protein 23g	46 %
Sugars 25.7g
Vitamin A	3 %
Vitamin C	2 %
Calcium	4 %
Iron	13 %
** Thiamin	5 %
Niacin	88 %
Vitamin B6	19 %
Magnesium	10 %
Folate	2 %

We made this for our guests tonight, along with the Asian Green Bean Salad shown in the next post. Both of these recipes were really good! I ended up having only 1 1/2 hours to marinate the chicken but it was still delicious. I will definitely try it again and marinate it the entire 4 hours.

The bonus is that both of these could be made in advance. For example, both could be made the morning of a dinner with guests and then all you would need to do is grill the chicken right before your meal. We served grilled corn on the cob and watermelon in addition to these two Asian-inspired dishes. So easy and delicious!

Here is the link to the recipe online.

Asian Barbecue Chicken

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"This is a recipe I love to make for family and friends. I usually serve it with roasted sesame asparagus and a sesame-noodle salad. Let the chicken marinate overnight for best results." -Jen McDonald, Centerville, VA

Yield

4 servings (serving size: 2 thighs)

Ingredients

• 1/4 cup packed brown sugar
• 1/4 cup low-sodium soy sauce
• 1 tablespoon fresh lime juice
• 1/2 teaspoon crushed red pepper
• 1/4 teaspoon curry powder
• 3 garlic cloves, minced
• 8 (6-ounce) chicken thighs, skinned (I used b/s chicken breasts.)
  
• Cooking spray
• Lime wedges (optional)
• Green onion tops (optional)

Preparation

Combine first 6 ingredients in a large zip-top plastic bag; add chicken. Seal and marinate in refrigerator 4 hours, turning occasionally.

Prepare grill.

Remove chicken from bag, reserving marinade. Place marinade in a small saucepan. Bring to a boil; cook 1 minute.

Place chicken on grill rack coated with cooking spray; grill 20 minutes or until done, turning and basting frequently with the marinade. Garnish with lime wedges and green onion tops, if desired.

Nutritional Information

Calories: 297 (23% from fat)

Fat: 7.7g (sat 2g,mono 2.4g,poly 1.9g)

Protein: 39.2g

Carbohydrate: 16.1g

Fiber: 0.4g

Cholesterol: 161mg

Iron: 2.7mg

Sodium: 706mg

Calcium: 39mg

Cooking Light, MARCH 2002

Asian Green Bean Salad

We had guests over tonight and made this salad to go along with the Asian Grilled Chicken. It packed a little punch and was delicious. We will definitely make this again.

My plan was to substitute sugar snap peas (stated below as an option for the green beans) because I had them on hand. However, when I went to assemble the salad, I noticed that my stock of peas (a favorite snack) did not make up the 1 lb. I needed. Fortunately, the reviews had suggested that broccoli might be a good substitute. In the end, I made quite a few substitutions to this salad but I guarantee the original recipe would be just as good and the added bonus is that it can be altered to taste without losing the "yum" factor.

In my opinion, this salad could also be used on its own as a light dinner.

Here is the link to the recipe online.

I've noted my substitutions tonight in the recipe below.

Asian Green Bean Salad

Category Winner: Sides and Salads, Cooking Light Ultimate Reader Recipes Contest

"I created this make-ahead dish to have after a long day at work. Snow peas can be substituted for the beans. Garnish with a cilantro sprig." —Linda Dalton, Stoughton, MA

Yield

8 servings (serving size: 1 cup)

Ingredients

• Salad:
• 3 ounces uncooked linguine (We agreed that we would use more noodles next time. I used whole wheat linguine.)
  
• 1 pound green beans, trimmed (I used 1/2 lb. sugar snap peas & 1/2 lb. broccoli florets.)
  
• 2 cups diagonally sliced celery
• 1 cup thinly sliced red bell pepper
• 1/2 cup (1/2-inch) slices green onions
• 1/3 cup chopped fresh cilantro
• 
  Dressing:
• 1/4 cup rice wine vinegar (I used rice vinegar.)
  
• 1/4 cup low-sodium soy sauce
  
• 2 tablespoons dark sesame oil
• 2 teaspoons grated peeled fresh ginger
• 1/2 teaspoon sugar
• 1/4 teaspoon freshly ground black pepper
• 3 garlic cloves, minced
• 1 red jalapeño pepper, seeded and finely chopped (about 1 tablespoon) (I used a red chili pepper.)
  

Preparation

1. To prepare salad, break linguine in half. Cook pasta according to package directions, omitting salt and fat; add beans during last 3 minutes of cooking. Drain and rinse with cold water; drain. Place mixture in a large bowl. Stir in celery, bell pepper, onions, and cilantro.

2. To prepare dressing, combine vinegar and remaining ingredients in a small bowl; stir with a whisk until blended. Add to salad; toss well. Cover and chill.

Nutritional Information

Calories: 101 (34% from fat)

Fat: 3.8g (sat 0.5g,mono 1.5g,poly 1.6g)

Protein: 3g

Carbohydrate: 14.9g

Fiber: 3.1g

Cholesterol: 0.0mg

Iron: 0.8mg

Sodium: 282mg

Calcium: 42mg

Linda Dalton, Stoughton, MA, Cooking Light, MARCH 2008

Chicken Cordon Bleu

This is a healthier alternative to the traditional recipe. This is a very easy recipe and a favorite in our home. We usually serve this with Mom's curry sauce and mashed potatoes.

It makes a nice presentation so I have often used it when we have guests over for dinner.

Chicken Cordon Bleu
Source: 24-Hour Fitness

6 boneless, skinless chicken breasts
1 tablespoon Dijon-style mustard
3 slices lean ham, cut in half
3 slices reduced-fat Swiss cheese, cut in half
1/4 cup unseasoned dry breadcrumbs (I use seasoned.)

Preheat oven to 350 degrees. Pound chicken breasts between 2 pieces of wax paper to 1/4-inch thickness using a meat mallet or rolling pin. Brush mustard on 1 side of each chicken breast, and then layer 1 slice ham and cheese over mustard. Roll up chicken from short end and secure with wooden toothpicks. Spray tops of chicken with nonstick cooking spray and roll in breadcrumbs. Arrange chicken on a baking dish sprayed with nonstick cooking spray; cover and bake for 10 minutes. Uncover and bake an additional 20 minutes or until chicken is no longer pink. (Cooking time may vary depending on thickness of chicken breast.)

Makes 6 servings
Serving size: 1 chicken breast

Nutrients per serving:

Calories: 297
Total fat: 6 grams
Sat. fat: 2 grams
Cholesterol: 55 mg
Sodium: 294 mg
Carbohydrate: 8 grams
Protein: 27 grams
Dietary Fiber: 1 gram