We all like to make cookies around the holidays. In the past, I spent days before Christmas cutting out gingerbread men, Christmas trees and Santas. I carefully iced them with various-colored frostings made of powdered sugar. Since my husband is now a diabetic, I can no longer make those sugary confections.
In concocting the cookies below, I used some sugar, but tried to balance it, making a reduced sugar cookie. In deciding how to sweeten them, I allowed for the other ingredients. For instance, I used all sweetener in the oatmeal chocolate chip cookies because there is sugar in the semi-sweet chocolate chips. In the lemon rosemary cookies, I did the same because they are dusted with powdered sugar. In the other two recipes, I used a combination of sweetener and brown sugar. I also reduced the fat and used canola oil and/or soft margarine rather than butter.
My husband was very happy with the results. If you are a diabetic, remember that these are not carb-free and do not to eat too many at one time.
Peanut Butter Cookies
1 1/4 cups whole wheat flour
1 teaspoon baking powder
(Or 2 teaspoons sodium and potassium-free baking powder)
1 cup peanut butter
(Use a brand with no added sugar)
1/2 cup canola oil
1/4 cup egg substitute
1/2 cup measures-like-sugar sweetener
1/2 cup brown sugar
Preheat the oven to 350 degrees. Spray a cookie sheet with cooking spray.
Whisk together the whole wheat flour and baking powder. Set aside.
In another bowl beat together the peanut butter, oil, egg substitute, sweetener and brown sugar. Slowly stir in the flour mixture.
Roll into small balls and place them on the cookie sheet. Using a fork, press down each cookie, first one way and then another to make a crisscross design. Bake 10-15 minutes.
Lemon Rosemary Thumb Prints
I broke my own rule and used all white flour to make these. I felt that whole wheat would overpower the other flavors that need to come through.
Cooking spray
1/4 cup canola oil
1/4 cup heart healthy soft margarine
1/3 cup egg substitute
3/4 cup measures-like-sugar sweetener
1 teaspoon vanilla
2 1/4 cups all-purpose flour
2 teaspoons snipped rosemary
4 teaspoons grated lemon zest
1 teaspoon baking powder
(Or two teaspoons sodium and potassium-free baking powder.)
1/2 cup sugar-free apricot jam
1 tablespoon lemon juice
Powdered sugar
Preheat the oven to 400 degrees. Spray a cookie sheet with cooking spray.
In a mixing bowl beat the oil, margarine, egg substitute and sweetener and vanilla with an electric mixer on medium speed for 1 minute. Whisk together the flour, rosemary, 2 teaspoons of the lemon zest and baking powder. Add 1/2 to the liquid and beat until combined, scraping down the sides of the bowl. Stir in the remaining flour mixture.
Mix together the remaining 2 teaspoons of lemon zest, the lemon juice and the apricot jam.
Shape the dough into 1 1/2-inch balls. Place 2 inches apart on the prepared cookie sheet. Flatten slightly with your hand. Then, using your thumb, make an indentation in each cookie. Fill the indentations with the apricot mixture. Bake 8-10 minutes or until bottoms are lightly browned.
Cool 1 minute. Transfer to wire rack; cool.
Dust with powdered sugar.
Oatmeal Chocolate Chip Cookies
1 cup whole wheat flour
3/4 cup old-fashioned oats
1 teaspoon baking soda
(Or 2 teaspoons sodium and potassium-free baking soda)
1 teaspoon cinnamon
1/4 cup canola oil
1/3 cup egg substitute.
2 tablespoons buttermilk
3/4 cup measures-like-sugar sweetener
1 teaspoon vanilla
1/2 cup semi-sweet chocolate chips
Preheat the oven to 350 degrees. Spray a cookie sheet with cooking spray.
Whisk together the flour, oats, baking soda, baking powder and cinnamon. Set aside.
Mix the canola oil, egg substitute, buttermilk, sweetener and vanilla. Stir in the flour/oatmeal mixture. Mix thoroughly and then stir in the chocolate chips.
Drop by rounded teaspoons onto the prepared cookie sheet. Flatten slightly with your hands.
Bake 10-12 minutes. Let them cool 2 minutes and remove them to a wire rack to cool thoroughly.
Cinnamon Drops
These get a nutritional boost with wheat germ!
1 1/8 cups whole wheat flour
1 teaspoon baking powder
(Or 2 teaspoons sodium and potassium-free baking powder)
1/4 cup wheat germ
1 teaspoons cinnamon
1/3 cup measures-like-sugar sweetener
1/3 cup brown sugar
1/4 cup vegetable oil
1/4 cup skim milk
1/4 cup egg substitute
1/2 teaspoon vanilla
Preheat the oven to 350 degrees. Spray a cookie sheet with cooking spray.
Whisk together the whole wheat flour, baking powder, wheat germ and cinnamon. Set aside.
Put the sweetener and brown sugar in a large bowl and slowly mix in the oil. Add the milk, egg substitute and vanilla. Mix well. Stir in the flour mixture.
Drop by teaspoons full onto the prepared cookie sheet. Bake 10-12 minutes or until browned around the edges.
Wednesday, December 16, 2009
Friday, December 4, 2009
HEALTHY HOLIDAYS!
This holiday season, remember that health is the most important blessing of all. I want to serve a festive meals that will not ruin our diet. It will be possible if I stick with healthy ingredients and watch out for fat and refined starches. Although family menus at this time of year seem to be "set in stone," I will have to strike out in a new direction. Often, when I introduce new recipes to the menu, they are met with skepticism. Some of those "new" dishes are now old favorites.
The menu below is quite good, satisfying and very healthy. We are watching our cholesterol so I will opt for a turkey breast rather than a whole turkey with dark meat. To be more traditional, you could substitute cornbread dressing made with stone ground cornbread and low-fat, low sodium stock.
Turkey Breast
Since turkey breast contains very little fat, I like to cover it with an aluminum foil tent to keep it from drying out. (Some people recommend brining to accomplish that, but brining adds a lot of salt. You could also baste it with an oil and white wine mixture, but that adds extra fat.)
6-8 pound turkey breast
1 teaspoon sage
bit of salt, optional
1/2 stalk of celery, thinly sliced
1/4 onion, thinly sliced
Preheat the oven to 350 degrees. Remove the turkey breast from the package and wipe it with a damp paper towel. Rub sage and salt, if using, into the skin and cavity. Make little slits in the skin of the turkey and insert slivers of celery and onion.
Place the breast in a roasting pan and add the remaining celery and onion to the cavity. Cover loosely with an aluminum foil tent. Roast until the bird reaches an internal temperature of 155 degrees. Remove the foil and continuing roasting until the bird reaches an internal temperature of 165 degrees and is nicely browned. (Allow approximately 25 minutes per pound total cooking time.)
Remove from the oven and let stand 20 minutes before carving.
Apple-Pecan Brown Rice Dressing
2 teaspoons soft, heart-healthy margarine2 medium red apples, cored and cubed 1 small onion, chopped 1/2 cup sliced celery 1 teaspoon rubbed sage 1/4 teaspoon dried thyme leaves
1/4 teaspoon ground black pepper
2 cups cooked brown rice
(preferably cooked in low fat, low sodium chicken or turkey stock)
3/4 cup pecan pieces
1/4 cup chicken or turkey stock
Melt the margarine in a large skillet and cook apple, onion and celery. Cook until the vegetables are tender crisp. Add the sage, thyme and pepper and cook another minute or two. Stir the rice, pecans and stock. Pour into a casserole dish. This is best if made the day before, covered and refrigerated to let the flavors meld. To serve, bake (covered) 20 minutes at 400 degrees or until heated through.
Lemon Asparagus
1 1/2 pounds fresh asparagus
4 tablespoons extra virgin olive oil, divided
Pinch of salt, optional
Freshly ground black pepper
1 teaspoon spicy brown mustard
Juice of one lemon (about 1/4 cup)
1 teaspoon grated lemon zest
Preheat the oven to 400 degrees.
Wash the asparagus. Holding one end of each asparagus in each hand, snap off the woody end at the point it will break easily. Put the asparagus in a bowl and toss with 2 tablespoons of the olive oil. Season with salt, if using, and pepper.
Spread the asparagus in a single layer on a baking sheet. Roast until just crispy done–about 10 minutes.
Meanwhile whisk together the mustard, lemon juice, lemon zest, a pinch of salt, if using, and freshly ground black pepper. Slowly drizzle in the remaining 2 tablespoons of olive oil whisking constantly.
To serve, put the asparagus on a serving platter and drizzle with the lemon juice dressing. (These may be served warm or cold.)
Cherry Mold
My husband is on Coumadin and cannot have cranberries so I came up with the following congealed salad. It’s tart and red and fruity so it makes a good relish with the turkey.
15 ounce can unsweetened pitted tart cherries
8-ounce can unsweetened crushed pineapple
2 .3-ounce packages sugar-free cherry or black cherry gelatin
1 12-ounce can diet cola
Drain the cherries, reserving the juice. Chop the cherries. Do not drain the pineapple. Put the crushed pineapple and its juice plus 1/2 cup of the reserved cherry juice in a saucepan and bring to a boil. Stir in the gelatin until it is dissolved. Stir in the diet cola. Chill until thickened but not firm. Stir in the chopped cherries and pour into individual molds. (I use silicone muffin pans.) Chill until firm before unmolding.
Pumpkin Bread
1 15-ounce can pumpkin
3/4 cup measures-like sugar sweetener
1/4 cup canola oil
1/2 cup egg substitute
2 cups whole wheat flour
2 teaspoons baking powder
(Or 4 teaspoons sodium and potassium-free baking powder)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon allspice
pinch of salt, optional
Preheat the oven to 350 degrees. Spray a loaf pan with cooking spray and line with waxed paper.
With an electric mixture beat together the pumpkin, sweetener, oil and egg substitute. In a separate bowl whisk together the whole wheat flour, baking powder, spices and a pinch of salt, if using. Stir the dry ingredients into the pumpkin mixture. Do not over mix. It will be dry in places.
Pack the batter into the prepared pan, spreading evenly. Bake 50 minutes to 1 hour or until a toothpick inserted into the middle comes out clean. Cool 15 minutes and remove from the pan. Serve with orange "butter."
Orange Butter
1/4 cup soft heart-healthy margarine
1/4 cup sugar-free orange marmalade
Combine the margarine and marmalade and beat until fluffy.
The menu below is quite good, satisfying and very healthy. We are watching our cholesterol so I will opt for a turkey breast rather than a whole turkey with dark meat. To be more traditional, you could substitute cornbread dressing made with stone ground cornbread and low-fat, low sodium stock.
Turkey Breast
Since turkey breast contains very little fat, I like to cover it with an aluminum foil tent to keep it from drying out. (Some people recommend brining to accomplish that, but brining adds a lot of salt. You could also baste it with an oil and white wine mixture, but that adds extra fat.)
6-8 pound turkey breast
1 teaspoon sage
bit of salt, optional
1/2 stalk of celery, thinly sliced
1/4 onion, thinly sliced
Preheat the oven to 350 degrees. Remove the turkey breast from the package and wipe it with a damp paper towel. Rub sage and salt, if using, into the skin and cavity. Make little slits in the skin of the turkey and insert slivers of celery and onion.
Place the breast in a roasting pan and add the remaining celery and onion to the cavity. Cover loosely with an aluminum foil tent. Roast until the bird reaches an internal temperature of 155 degrees. Remove the foil and continuing roasting until the bird reaches an internal temperature of 165 degrees and is nicely browned. (Allow approximately 25 minutes per pound total cooking time.)
Remove from the oven and let stand 20 minutes before carving.
Apple-Pecan Brown Rice Dressing
2 teaspoons soft, heart-healthy margarine2 medium red apples, cored and cubed 1 small onion, chopped 1/2 cup sliced celery 1 teaspoon rubbed sage 1/4 teaspoon dried thyme leaves
1/4 teaspoon ground black pepper
2 cups cooked brown rice
(preferably cooked in low fat, low sodium chicken or turkey stock)
3/4 cup pecan pieces
1/4 cup chicken or turkey stock
Melt the margarine in a large skillet and cook apple, onion and celery. Cook until the vegetables are tender crisp. Add the sage, thyme and pepper and cook another minute or two. Stir the rice, pecans and stock. Pour into a casserole dish. This is best if made the day before, covered and refrigerated to let the flavors meld. To serve, bake (covered) 20 minutes at 400 degrees or until heated through.
Lemon Asparagus
1 1/2 pounds fresh asparagus
4 tablespoons extra virgin olive oil, divided
Pinch of salt, optional
Freshly ground black pepper
1 teaspoon spicy brown mustard
Juice of one lemon (about 1/4 cup)
1 teaspoon grated lemon zest
Preheat the oven to 400 degrees.
Wash the asparagus. Holding one end of each asparagus in each hand, snap off the woody end at the point it will break easily. Put the asparagus in a bowl and toss with 2 tablespoons of the olive oil. Season with salt, if using, and pepper.
Spread the asparagus in a single layer on a baking sheet. Roast until just crispy done–about 10 minutes.
Meanwhile whisk together the mustard, lemon juice, lemon zest, a pinch of salt, if using, and freshly ground black pepper. Slowly drizzle in the remaining 2 tablespoons of olive oil whisking constantly.
To serve, put the asparagus on a serving platter and drizzle with the lemon juice dressing. (These may be served warm or cold.)
Cherry Mold
My husband is on Coumadin and cannot have cranberries so I came up with the following congealed salad. It’s tart and red and fruity so it makes a good relish with the turkey.
15 ounce can unsweetened pitted tart cherries
8-ounce can unsweetened crushed pineapple
2 .3-ounce packages sugar-free cherry or black cherry gelatin
1 12-ounce can diet cola
Drain the cherries, reserving the juice. Chop the cherries. Do not drain the pineapple. Put the crushed pineapple and its juice plus 1/2 cup of the reserved cherry juice in a saucepan and bring to a boil. Stir in the gelatin until it is dissolved. Stir in the diet cola. Chill until thickened but not firm. Stir in the chopped cherries and pour into individual molds. (I use silicone muffin pans.) Chill until firm before unmolding.
Pumpkin Bread
1 15-ounce can pumpkin
3/4 cup measures-like sugar sweetener
1/4 cup canola oil
1/2 cup egg substitute
2 cups whole wheat flour
2 teaspoons baking powder
(Or 4 teaspoons sodium and potassium-free baking powder)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon allspice
pinch of salt, optional
Preheat the oven to 350 degrees. Spray a loaf pan with cooking spray and line with waxed paper.
With an electric mixture beat together the pumpkin, sweetener, oil and egg substitute. In a separate bowl whisk together the whole wheat flour, baking powder, spices and a pinch of salt, if using. Stir the dry ingredients into the pumpkin mixture. Do not over mix. It will be dry in places.
Pack the batter into the prepared pan, spreading evenly. Bake 50 minutes to 1 hour or until a toothpick inserted into the middle comes out clean. Cool 15 minutes and remove from the pan. Serve with orange "butter."
Orange Butter
1/4 cup soft heart-healthy margarine
1/4 cup sugar-free orange marmalade
Combine the margarine and marmalade and beat until fluffy.
Sunday, November 15, 2009
SAVORY STUFFING--THE ULTIMATE COMFORT FOOD
If you follow my blog, you know that I advocate healthy eating without sacrificing taste. I like to cook, I like to eat, and I like my food to be flavorful and satisfying. In the words of Ralph Waldo Emerson, "Let the stoics say what they please, we do not eat for the good of living, but because the meat is savory and the appetite is keen."
Dressings and stuffings are my favorite comfort food. Most of the ingredients that make these "savory" are good for you: Onions, celery, peppers, herbs and spices. For the bread in my stuffings, I always focus on whole grains and avoid refined foods such as stuffing or cornbread mixes.
Chicken Breasts with Cornbread Dressing
Cooking spray
5 cups crumbled cornbread*
1 cup soft whole wheat breadcrumbs
1 medium onion, chopped
2 stalks of celery, chopped
1 teaspoon dried thyme
2 teaspoons rubbed sage
1/2 teaspoon black pepper
1 1/2 to 2 cups chicken or turkey stock
(Low fat, low sodium, preferably homemade)
4 boneless, skinless chicken breasts
extra black pepper
Preheat the oven to 375 degrees. Spray a 3-quart casserole with cooking spray.
Combine the cornbread, wholewheat bread crumbs, onion, celery, thyme, sage and black pepper in a large bowl. Toss to mix. Stir in enough stock to make a moist mixture. Press into the prepared casserole dish.
Pound the chicken breasts with a meat mallet just to flatten a bit and tenderize. Season with black pepper. Put the breasts on top of the dressing and cover with foil. Bake 1 hour to 1 hour and 15 minutes or until the chicken breasts are done and opaque. Increase the heat to 425 degrees. Bake an additional 10 minutes to brown off the chicken.
*I recommend making your own cornbread with stone-ground cornmeal. Stone-ground cornmeal retains some of the hull and germ and is more nutritious. Mixes do not and they contain a lot of sodium. I also use egg substitute rather than whole eggs to make mine.
Ground Turkey and Bread Stuffing Casserole
(The only drawback to this recipe is that it is so good, I cannot stop eating it!)
1 tablespoon canola oil
1 onion, chopped
2 stalks of celery, chopped
2 Granny Smith apples, core and dice
1 teaspoon dried thyme
1 teaspoon dried sage
2 teaspoon dried parsley
2 1/2 cups coarse wholewheat bread crumbs
1/2 cup toasted pecans
1/2 - 1 cup low-sodium, low-fat turkey or chicken broth
cooking spray
1 pound ground turkey
In a large, heavy skillet saute the onion and celery in the oil, cooking until the onions are translucent. Add the apples, thyme, sage and parsley. Cook until the apples are a bit softened.
Add the bread crumbs and pecans to a large bowl. Add the apple mixture. Stir in enough stock to moisten. Set aside.
Preheat the oven to 350 degrees. Spray a 2-quart casserole dish with cooking spray. Meanwhile, brown the turkey in a large skillet. Add the cooked turkey to the prepared casserole and spread the stuffing on top. Cover with foil and bake 35 minutes. Remove the foil and bake another 10 minutes or until the stuffing is browned.
Creamy Gravy
I like gravy on my dressing so I make the following low-fat gravy to go with both recipes above.
1 1/2 cups low-fat, low-sodium chicken or turkey stock
Pinch of sage
Pinch of onion powder
Several grinds of fresh black pepper
2 tablespoons cornstarch
1/2 cup fat-free sour cream
Put the stock, sage, onion powder and black pepper in a small sauce pan. Dissolve the cornstarch in 1/4 cup of water and whisk into the stock. Cook over medium heat, stirring constantly, until it comes to a low boil and thickens. Boil a minute or two and stir in the sour cream.
Stuffed Peppers
Sauce:
1 10.75-ounce can tomato puree*
3/4 cup low-sodium, low fat chicken or turkey stock
1/2 teaspoon allspice
1/2 teaspoon garlic powder
1 tablespoon olive oil
Peppers:
4 large or 6 medium bell peppers
1 pound ground turkey
1/4 cup finely chopped onion
1 teaspoon Mrs. Dash® garlic and herb seasoning
1/2 teaspoon black pepper
1/2 cup old-fashioned oats
1/3 cup egg substitute
1 ounce grated Swiss cheese, optional
Preheat the oven to 350 degrees.
Make the sauce by adding all the ingredients to a sauce pan and simmering on low for 10 minutes. Cool slightly.
Cut the tops off the peppers and save. Clean out the seeds and put the peppers in a deep casserole dish with a top. (If they will not sit flat, trim the bottoms.) Chop enough of the meat from the pepper tops to make 1/4 cup. Add them along with the turkey, onion, Mrs. Dash®, pepper, oats and egg substitute in a large bowl. Mix throughly. Stir in 1/3 cup of the sauce and mix again. Fill the peppers with the meat mixture and pour the remaining sauce over them. Cover.
Bake 1 hour to 1 hour and 15 minutes, basting occasionally with the sauce. If desired, top with grated Swiss cheese during the last 15 minutes of baking time.
*No-salted added tomato puree is available
Dressings and stuffings are my favorite comfort food. Most of the ingredients that make these "savory" are good for you: Onions, celery, peppers, herbs and spices. For the bread in my stuffings, I always focus on whole grains and avoid refined foods such as stuffing or cornbread mixes.
Chicken Breasts with Cornbread Dressing
Cooking spray
5 cups crumbled cornbread*
1 cup soft whole wheat breadcrumbs
1 medium onion, chopped
2 stalks of celery, chopped
1 teaspoon dried thyme
2 teaspoons rubbed sage
1/2 teaspoon black pepper
1 1/2 to 2 cups chicken or turkey stock
(Low fat, low sodium, preferably homemade)
4 boneless, skinless chicken breasts
extra black pepper
Preheat the oven to 375 degrees. Spray a 3-quart casserole with cooking spray.
Combine the cornbread, wholewheat bread crumbs, onion, celery, thyme, sage and black pepper in a large bowl. Toss to mix. Stir in enough stock to make a moist mixture. Press into the prepared casserole dish.
Pound the chicken breasts with a meat mallet just to flatten a bit and tenderize. Season with black pepper. Put the breasts on top of the dressing and cover with foil. Bake 1 hour to 1 hour and 15 minutes or until the chicken breasts are done and opaque. Increase the heat to 425 degrees. Bake an additional 10 minutes to brown off the chicken.
*I recommend making your own cornbread with stone-ground cornmeal. Stone-ground cornmeal retains some of the hull and germ and is more nutritious. Mixes do not and they contain a lot of sodium. I also use egg substitute rather than whole eggs to make mine.
Ground Turkey and Bread Stuffing Casserole
(The only drawback to this recipe is that it is so good, I cannot stop eating it!)
1 tablespoon canola oil
1 onion, chopped
2 stalks of celery, chopped
2 Granny Smith apples, core and dice
1 teaspoon dried thyme
1 teaspoon dried sage
2 teaspoon dried parsley
2 1/2 cups coarse wholewheat bread crumbs
1/2 cup toasted pecans
1/2 - 1 cup low-sodium, low-fat turkey or chicken broth
cooking spray
1 pound ground turkey
In a large, heavy skillet saute the onion and celery in the oil, cooking until the onions are translucent. Add the apples, thyme, sage and parsley. Cook until the apples are a bit softened.
Add the bread crumbs and pecans to a large bowl. Add the apple mixture. Stir in enough stock to moisten. Set aside.
Preheat the oven to 350 degrees. Spray a 2-quart casserole dish with cooking spray. Meanwhile, brown the turkey in a large skillet. Add the cooked turkey to the prepared casserole and spread the stuffing on top. Cover with foil and bake 35 minutes. Remove the foil and bake another 10 minutes or until the stuffing is browned.
Creamy Gravy
I like gravy on my dressing so I make the following low-fat gravy to go with both recipes above.
1 1/2 cups low-fat, low-sodium chicken or turkey stock
Pinch of sage
Pinch of onion powder
Several grinds of fresh black pepper
2 tablespoons cornstarch
1/2 cup fat-free sour cream
Put the stock, sage, onion powder and black pepper in a small sauce pan. Dissolve the cornstarch in 1/4 cup of water and whisk into the stock. Cook over medium heat, stirring constantly, until it comes to a low boil and thickens. Boil a minute or two and stir in the sour cream.
Stuffed Peppers
Sauce:
1 10.75-ounce can tomato puree*
3/4 cup low-sodium, low fat chicken or turkey stock
1/2 teaspoon allspice
1/2 teaspoon garlic powder
1 tablespoon olive oil
Peppers:
4 large or 6 medium bell peppers
1 pound ground turkey
1/4 cup finely chopped onion
1 teaspoon Mrs. Dash® garlic and herb seasoning
1/2 teaspoon black pepper
1/2 cup old-fashioned oats
1/3 cup egg substitute
1 ounce grated Swiss cheese, optional
Preheat the oven to 350 degrees.
Make the sauce by adding all the ingredients to a sauce pan and simmering on low for 10 minutes. Cool slightly.
Cut the tops off the peppers and save. Clean out the seeds and put the peppers in a deep casserole dish with a top. (If they will not sit flat, trim the bottoms.) Chop enough of the meat from the pepper tops to make 1/4 cup. Add them along with the turkey, onion, Mrs. Dash®, pepper, oats and egg substitute in a large bowl. Mix throughly. Stir in 1/3 cup of the sauce and mix again. Fill the peppers with the meat mixture and pour the remaining sauce over them. Cover.
Bake 1 hour to 1 hour and 15 minutes, basting occasionally with the sauce. If desired, top with grated Swiss cheese during the last 15 minutes of baking time.
*No-salted added tomato puree is available
Friday, October 23, 2009
Some Great Uses for Ground Turkey
I try to substitute ground turkey for ground beef whenever I can. Turkey is lower in fat and cholesterol. In the flavorful recipes below, you will notice very little difference.
I should note that the chili recipe calls for dried pinto beans cooked in advance. You could substitute canned, but I use the dried because they are more economical and they are not full of added sodium. For the meatloaf and stroganoff, I also recommend using homemade stock with no salt (or very little salt) added and the fat skimmed off. If you are not concerned about sodium, canned stock will work just fine. I understand that "from scratch" cooking takes more time, but it is the only way I know to control what you are eating. Read the label on canned foods and prepare yourself for a shock.
Turkey Meatloaf
1 pound lean ground turkey
1/2 cup old-fashioned oats
1/2 cup finely chopped onion
1/4 cup finely chopped bell pepper
1/4 cup fine chopped celery
1/2 teaspoon garlic powder
1/3 cup egg substitute
1/2 cup low-sodium, low-fat chicken or turkey stock
1/2 teaspoon pepper
2 teaspoons Worcestershire sauce
1/3 cup ketchup*
1 teaspoon dry mustard
1 tablespoon sugar-free syrup
Preheat the oven to 375 degrees. Spray a loaf pan with cooking spray. In a large bowl, thoroughly mix the turkey, oatmeal, onion, bell pepper, celery, garlic powder, egg substitute, stock, pepper and Worcestershire sauce. Pack the meat loaf into the prepared loaf pan. Bake for 45 minutes. Mix the ketchup, mustard and syrup in a small bowl. Pour the mixture over the top of the meatloaf. Bake for another 15-25 minutes or until the internal temperature reaches 170 degrees. Let stand twenty minutes before slicing.
*If you are on a low-sodium diet, you can make your own salt-free, sugar free ketchup:
Homemade Ketchup
10.75-ounce can no-salt added tomato puree
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1/2 teaspoon dry mustard
1/4 teaspoon allspice
1 tablespoon (measures-like-sugar) sugar substitute
Mix all the ingredients in a small sauce pan and bring to a low boil. Simmer for 10 minutes. Put in an airtight container and store in the refrigerator.
Turkey Stroganoff
Cooking spray
1/2 pound mushrooms, sliced
1 tablespoon heart healthy margarine
1/2 cup chopped onion
1 pound ground turkey
1 cup low-fat, low-sodium chicken or turkey stock
1/2 teaspoon paprika
1/2 teaspoon dried dill
1 tablespoon tomato paste
pinch of salt, optional
fresh ground black pepper
1 cup fat-free or reduced-fat sour cream
8 ounces whole-grain noodles, cooked according to package directions
Spray a skillet with cooking spray and gently saute the mushrooms until cooked. Set aside. While the mushrooms are cooking, melt the margarine in a large skillet. Add the onion and turkey and cook until done through. Add the chicken or turkey stock, paprika, dill, tomato paste, salt, if using, and black pepper. Simmer over low heat for 15 minutes. Stir in the mushrooms and sour cream and heat through. Serve over the hot noodles.
Turkey Chili with Cornbread Griddle Cakes
(This makes a lot of chili; freeze leftovers to have on a busy day.)
1 pound dried pinto beans
2 tablespoons olive oil
1 small green pepper, chopped
1 jalapeno pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 pound ground turkey
1 28-ounce can no-salt-added crushed tomatoes
4 tablespoons chili powder
2 teaspoons dried oregano
1 teaspoons dried basil
2 teaspoons dried parsley
2 teaspoons cumin
2 teaspoons garlic powder
Pinch of salt, optional
1 teaspoon black pepper
Sort through the beans and pick out any rocks. Put the beans in a colander and rinse under a strong stream of water stirring with your hand to make sure they are thoroughly clean. Put the beans in a large pan and cover with water to 3 inches above the beans. Cover, bring to a low boil and simmer 15 minutes. Let them sit for 1 hour with the lid on. Drain the beans, and add clean water to 1 inch above the beans. Bring the beans to a boil and simmer 3-4 hours or until the beans are soft and done. (Check occasionally to make sure there is plenty of water.)
Add the olive oil to a heavy Dutch oven and begin sauteing the peppers, onion and garlic. When they are translucent, add the ground turkey and cook until browned and done. Add the beans and remaining ingredients to the pan. Bring to slow boil. Simmer over low heat for 1/2 an hour, stirring occasionally. Serve with cornbread griddle cakes.
Cornbread Griddle Cakes
My husband likes cornbread with his chili. I once made fried cornbread, his favorite. Since I no longer serve fried foods, I modified the recipe to make griddle cakes.
1 cup stone ground corn meal
1 teaspoon baking powder
(Or 2 teaspoons sodium and potassium free baking powder)
Pinch of salt, optional
3/4 cup plus 1 tablespoon buttermilk
2 tablespoons vegetable oil
1/4 cup egg substitute
Cooking spray
Whisk together the corn meal, baking powder and salt, if using, in a large bowl. Mix in the buttermilk, vegetable oil and egg substitute to make a thick batter.
Spray a griddle with cooking spray and heat to medium. Pour the batter onto the griddle about 1/3 a cup at a time. When bubbles form and the bottom is brown flip and cook until the other side is brown and the batter is cooked through.
I should note that the chili recipe calls for dried pinto beans cooked in advance. You could substitute canned, but I use the dried because they are more economical and they are not full of added sodium. For the meatloaf and stroganoff, I also recommend using homemade stock with no salt (or very little salt) added and the fat skimmed off. If you are not concerned about sodium, canned stock will work just fine. I understand that "from scratch" cooking takes more time, but it is the only way I know to control what you are eating. Read the label on canned foods and prepare yourself for a shock.
Turkey Meatloaf
1 pound lean ground turkey
1/2 cup old-fashioned oats
1/2 cup finely chopped onion
1/4 cup finely chopped bell pepper
1/4 cup fine chopped celery
1/2 teaspoon garlic powder
1/3 cup egg substitute
1/2 cup low-sodium, low-fat chicken or turkey stock
1/2 teaspoon pepper
2 teaspoons Worcestershire sauce
1/3 cup ketchup*
1 teaspoon dry mustard
1 tablespoon sugar-free syrup
Preheat the oven to 375 degrees. Spray a loaf pan with cooking spray. In a large bowl, thoroughly mix the turkey, oatmeal, onion, bell pepper, celery, garlic powder, egg substitute, stock, pepper and Worcestershire sauce. Pack the meat loaf into the prepared loaf pan. Bake for 45 minutes. Mix the ketchup, mustard and syrup in a small bowl. Pour the mixture over the top of the meatloaf. Bake for another 15-25 minutes or until the internal temperature reaches 170 degrees. Let stand twenty minutes before slicing.
*If you are on a low-sodium diet, you can make your own salt-free, sugar free ketchup:
Homemade Ketchup
10.75-ounce can no-salt added tomato puree
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
1/2 teaspoon dry mustard
1/4 teaspoon allspice
1 tablespoon (measures-like-sugar) sugar substitute
Mix all the ingredients in a small sauce pan and bring to a low boil. Simmer for 10 minutes. Put in an airtight container and store in the refrigerator.
Turkey Stroganoff
Cooking spray
1/2 pound mushrooms, sliced
1 tablespoon heart healthy margarine
1/2 cup chopped onion
1 pound ground turkey
1 cup low-fat, low-sodium chicken or turkey stock
1/2 teaspoon paprika
1/2 teaspoon dried dill
1 tablespoon tomato paste
pinch of salt, optional
fresh ground black pepper
1 cup fat-free or reduced-fat sour cream
8 ounces whole-grain noodles, cooked according to package directions
Spray a skillet with cooking spray and gently saute the mushrooms until cooked. Set aside. While the mushrooms are cooking, melt the margarine in a large skillet. Add the onion and turkey and cook until done through. Add the chicken or turkey stock, paprika, dill, tomato paste, salt, if using, and black pepper. Simmer over low heat for 15 minutes. Stir in the mushrooms and sour cream and heat through. Serve over the hot noodles.
Turkey Chili with Cornbread Griddle Cakes
(This makes a lot of chili; freeze leftovers to have on a busy day.)
1 pound dried pinto beans
2 tablespoons olive oil
1 small green pepper, chopped
1 jalapeno pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
1 pound ground turkey
1 28-ounce can no-salt-added crushed tomatoes
4 tablespoons chili powder
2 teaspoons dried oregano
1 teaspoons dried basil
2 teaspoons dried parsley
2 teaspoons cumin
2 teaspoons garlic powder
Pinch of salt, optional
1 teaspoon black pepper
Sort through the beans and pick out any rocks. Put the beans in a colander and rinse under a strong stream of water stirring with your hand to make sure they are thoroughly clean. Put the beans in a large pan and cover with water to 3 inches above the beans. Cover, bring to a low boil and simmer 15 minutes. Let them sit for 1 hour with the lid on. Drain the beans, and add clean water to 1 inch above the beans. Bring the beans to a boil and simmer 3-4 hours or until the beans are soft and done. (Check occasionally to make sure there is plenty of water.)
Add the olive oil to a heavy Dutch oven and begin sauteing the peppers, onion and garlic. When they are translucent, add the ground turkey and cook until browned and done. Add the beans and remaining ingredients to the pan. Bring to slow boil. Simmer over low heat for 1/2 an hour, stirring occasionally. Serve with cornbread griddle cakes.
Cornbread Griddle Cakes
My husband likes cornbread with his chili. I once made fried cornbread, his favorite. Since I no longer serve fried foods, I modified the recipe to make griddle cakes.
1 cup stone ground corn meal
1 teaspoon baking powder
(Or 2 teaspoons sodium and potassium free baking powder)
Pinch of salt, optional
3/4 cup plus 1 tablespoon buttermilk
2 tablespoons vegetable oil
1/4 cup egg substitute
Cooking spray
Whisk together the corn meal, baking powder and salt, if using, in a large bowl. Mix in the buttermilk, vegetable oil and egg substitute to make a thick batter.
Spray a griddle with cooking spray and heat to medium. Pour the batter onto the griddle about 1/3 a cup at a time. When bubbles form and the bottom is brown flip and cook until the other side is brown and the batter is cooked through.
Tuesday, September 29, 2009
If at First You Don't Succeed
One of my best friends commented that I "don’t have any trouble coming up with new recipes." Not true! Adapting old recipes to healthier cooking methods sometimes works and sometimes does not. I remind my husband that everything I cook these days is an experiment and watch anxiously as he takes his first bite of a new dish. I have more than my share of failures. However, it is a shame to let a good idea go to waste so-- try, try again. Below are some memorable messes and their fixes:
Chicken Cordon Bleu is one of our favorites but the classic version is stuffed with ham (too salty for our diet) and cheese and then fried. It is usually topped with a cream sauce. My mission was to make oven-fried stuffed chicken breasts without the ham. In my first attempt I used just Swiss cheese. I do not know if the chicken breasts were not sealed well enough or if it was the lack of the ham around the cheese that caused it to melt and run out. I scraped it from the bottom of the baking dish and put it on top of the breasts. It was not a great presentation.
Many recipes for stuffed chicken breasts say something like, "This elegant dish will impress your guests, but is really very easy!" I will not tell you that. At least for me, pounding chicken breasts thin enough to wrap around and hold a filling is NOT easy–but possible. I used a combination of methods before I succeeded. It was worth the effort, and my husband was indeed impressed. The recipe below is filled with cream cheese and mushrooms:
Stuffed Oven-fried Chicken Breasts
4 large chicken breasts
2 ounces fat-free cream cheese, softened
1 tablespoon finely chopped onion
2 tablespoons chopped, cooked mushrooms*
2 teaspoons chopped fresh basil
1 teaspoon fresh thyme leaves
1/4 teaspoon Mrs. Dash® table blend
Pinch of salt, optional
Several generous grinds of black pepper
wooden toothpicks
1/2 cup of mayonnaise, approximately
1 cup whole-wheat bread crumbs
Cooking spray
Plastic Wrap and Waxed Paper
Put a layer of waxed paper on a chopping block. Add a layer of plastic wrap. Put a chicken breast on the wrap. Top with more plastic wrap and waxed paper. Begin pounding the breast with the flat side of a metal meat mallet. When it stops getting thinner, switch to a heavy can of vegetables. Continue pounding with the side of the can and then roll it with the side of the can bearing down with your weight. You want the chicken breasts as thin and wide as you can get them, less than 1/4 of an inch thick.
Put the cream cheese, onion, mushrooms, basil, thyme, Mrs. Dash®, salt, if using, and pepper to a mixing bowl. Beat at medium speed until all the ingredients are thoroughly combined. Spread 1/4 of the filling on the center of each breast. Roll the breasts around the filling and secure the edges with toothpicks. Chill for an hour or so. (The breasts will be firmer and easier to work with.)
Preheat the oven to 350 degrees. Put the mayonnaise in a small bowl. Using a pastry brush, coat each breast with mayonnaise and roll it in the bread crumbs, making sure that each breast is completely sealed and coated. Spray an oblong glass baking dish with cooking spray. Add the breasts, making sure they are not touching. Bake 30-40 minutes or until the breasts are done through and browned.
*I was delighted to find no-salt-added canned mushrooms the other day. Or you can slice and cook your own.
Lime and Ginger Yellowfin Tuna
I found some frozen yellowfin tuna steaks on sale and set out to find a recipe. I found one that sounded wonderful. Finely chopped seasonings, including fresh ginger and jalapeno peppers, were simmered in wine and lime juice and then put on the tuna. When I began to simmer the seasonings, an indescribably delicious aroma filled the kitchen. I looked forward to dinnertime and the end result. The instructions called for patting the seasoning onto the tuna steaks, drizzling them with olive oil and searing them in a very hot, heavy skillet. I do not know what I did wrong; perhaps it was the reduction in salt and omission of the sugar! The seasoning mix came off the tuna and began burning in the bottom of the hot skillet. The smoking jalapenos caused my husband and me to cough and choke and run from the kitchen gasping for air!
Here is what I did the next time:
3 tablespoons finely chopped jalapeno peppers
2 tablespoons finely chopped ginger
1 tablespoons finely chopped garlic
3 tablespoons lime zest
3 tablespoons lime juice
Pinch of course salt, optional
Several grinds of black pepper
1 tablespoon measures-like-sugar sweetener
1 cup dry white wine
4 tuna steaks, thawed if frozen
2 tablespoons olive oil
In a small sauce pan combine the jalapeno, ginger, garlic, lime zest and juice, salt, if using, pepper, and white wine. Simmer the mixture for 5 minutes on medium heat. Most of the liquid will be absorbed. Remove from the heat and cool.
Pack the seasoning mixture onto the tuna steaks. Rub an oblong glass baking dish with some of olive oil and add the tuna steaks. Drizzle the remaining olive oil over them. Let them absorb some of the flavors for 20 minutes at room temperature before baking.
Preheat the oven to 400 degrees. Bake the tuna steaks about 10-15 minutes or to desired doneness.
Whole Wheat Chocolate Brownies
I try to keep my use of white flour to a minimum so I made a classic chocolate sheet cake using almost half whole wheat flour. It turned out with a dense uncakelike texture–more like brownies. Idea! Add chopped nuts, cut it into squares and have brownies. These have a bit more sugar than I normally use because of the brown sugar and optional drizzle with semi-sweet chocolate but they are a real treat.
1/2 cup measures-like-sugar sweetener
1/2 cup brown sugar
1/3 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup plus 1 tablespoon powdered cocoa
3/4 teaspoon baking powder
(Or 1 1/2 teaspoons sodium-and-potassium-free baking powder)
3/4 teaspoon baking soda
(Or 1 1/2 teaspoons sodium-and-potassium-free baking soda)
1/3 cup egg substitute
1/2 cup skim milk
1/4 cup vegetable oil
1/2 teaspoon vanilla extract
1/2 cup boiling water
1/2 cup chopped nuts
1 square semi-sweet chocolate, optional
Heat the oven to 350. Spray and flour an 8-inch square baking pan.
Whisk together the dry ingredients in a large bowl. Add the egg substitute, milk, oil and vanilla. Beat at medium speed for 2 minutes. Stir in the boiling water. Then fold in the chopped nuts. Pour into the prepared pan and bake 30-35 minutes or until a toothpick inserted in the center comes out clean.
Cool in the pan. If desired, when completely cool, melt the semi-sweet chocolate either in the microwave or in a double boiler. Drizzle the melted chocolate over the brownies. Let the chocolate harden then cut into squares.
Chicken Cordon Bleu is one of our favorites but the classic version is stuffed with ham (too salty for our diet) and cheese and then fried. It is usually topped with a cream sauce. My mission was to make oven-fried stuffed chicken breasts without the ham. In my first attempt I used just Swiss cheese. I do not know if the chicken breasts were not sealed well enough or if it was the lack of the ham around the cheese that caused it to melt and run out. I scraped it from the bottom of the baking dish and put it on top of the breasts. It was not a great presentation.
Many recipes for stuffed chicken breasts say something like, "This elegant dish will impress your guests, but is really very easy!" I will not tell you that. At least for me, pounding chicken breasts thin enough to wrap around and hold a filling is NOT easy–but possible. I used a combination of methods before I succeeded. It was worth the effort, and my husband was indeed impressed. The recipe below is filled with cream cheese and mushrooms:
Stuffed Oven-fried Chicken Breasts
4 large chicken breasts
2 ounces fat-free cream cheese, softened
1 tablespoon finely chopped onion
2 tablespoons chopped, cooked mushrooms*
2 teaspoons chopped fresh basil
1 teaspoon fresh thyme leaves
1/4 teaspoon Mrs. Dash® table blend
Pinch of salt, optional
Several generous grinds of black pepper
wooden toothpicks
1/2 cup of mayonnaise, approximately
1 cup whole-wheat bread crumbs
Cooking spray
Plastic Wrap and Waxed Paper
Put a layer of waxed paper on a chopping block. Add a layer of plastic wrap. Put a chicken breast on the wrap. Top with more plastic wrap and waxed paper. Begin pounding the breast with the flat side of a metal meat mallet. When it stops getting thinner, switch to a heavy can of vegetables. Continue pounding with the side of the can and then roll it with the side of the can bearing down with your weight. You want the chicken breasts as thin and wide as you can get them, less than 1/4 of an inch thick.
Put the cream cheese, onion, mushrooms, basil, thyme, Mrs. Dash®, salt, if using, and pepper to a mixing bowl. Beat at medium speed until all the ingredients are thoroughly combined. Spread 1/4 of the filling on the center of each breast. Roll the breasts around the filling and secure the edges with toothpicks. Chill for an hour or so. (The breasts will be firmer and easier to work with.)
Preheat the oven to 350 degrees. Put the mayonnaise in a small bowl. Using a pastry brush, coat each breast with mayonnaise and roll it in the bread crumbs, making sure that each breast is completely sealed and coated. Spray an oblong glass baking dish with cooking spray. Add the breasts, making sure they are not touching. Bake 30-40 minutes or until the breasts are done through and browned.
*I was delighted to find no-salt-added canned mushrooms the other day. Or you can slice and cook your own.
Lime and Ginger Yellowfin Tuna
I found some frozen yellowfin tuna steaks on sale and set out to find a recipe. I found one that sounded wonderful. Finely chopped seasonings, including fresh ginger and jalapeno peppers, were simmered in wine and lime juice and then put on the tuna. When I began to simmer the seasonings, an indescribably delicious aroma filled the kitchen. I looked forward to dinnertime and the end result. The instructions called for patting the seasoning onto the tuna steaks, drizzling them with olive oil and searing them in a very hot, heavy skillet. I do not know what I did wrong; perhaps it was the reduction in salt and omission of the sugar! The seasoning mix came off the tuna and began burning in the bottom of the hot skillet. The smoking jalapenos caused my husband and me to cough and choke and run from the kitchen gasping for air!
Here is what I did the next time:
3 tablespoons finely chopped jalapeno peppers
2 tablespoons finely chopped ginger
1 tablespoons finely chopped garlic
3 tablespoons lime zest
3 tablespoons lime juice
Pinch of course salt, optional
Several grinds of black pepper
1 tablespoon measures-like-sugar sweetener
1 cup dry white wine
4 tuna steaks, thawed if frozen
2 tablespoons olive oil
In a small sauce pan combine the jalapeno, ginger, garlic, lime zest and juice, salt, if using, pepper, and white wine. Simmer the mixture for 5 minutes on medium heat. Most of the liquid will be absorbed. Remove from the heat and cool.
Pack the seasoning mixture onto the tuna steaks. Rub an oblong glass baking dish with some of olive oil and add the tuna steaks. Drizzle the remaining olive oil over them. Let them absorb some of the flavors for 20 minutes at room temperature before baking.
Preheat the oven to 400 degrees. Bake the tuna steaks about 10-15 minutes or to desired doneness.
Whole Wheat Chocolate Brownies
I try to keep my use of white flour to a minimum so I made a classic chocolate sheet cake using almost half whole wheat flour. It turned out with a dense uncakelike texture–more like brownies. Idea! Add chopped nuts, cut it into squares and have brownies. These have a bit more sugar than I normally use because of the brown sugar and optional drizzle with semi-sweet chocolate but they are a real treat.
1/2 cup measures-like-sugar sweetener
1/2 cup brown sugar
1/3 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup plus 1 tablespoon powdered cocoa
3/4 teaspoon baking powder
(Or 1 1/2 teaspoons sodium-and-potassium-free baking powder)
3/4 teaspoon baking soda
(Or 1 1/2 teaspoons sodium-and-potassium-free baking soda)
1/3 cup egg substitute
1/2 cup skim milk
1/4 cup vegetable oil
1/2 teaspoon vanilla extract
1/2 cup boiling water
1/2 cup chopped nuts
1 square semi-sweet chocolate, optional
Heat the oven to 350. Spray and flour an 8-inch square baking pan.
Whisk together the dry ingredients in a large bowl. Add the egg substitute, milk, oil and vanilla. Beat at medium speed for 2 minutes. Stir in the boiling water. Then fold in the chopped nuts. Pour into the prepared pan and bake 30-35 minutes or until a toothpick inserted in the center comes out clean.
Cool in the pan. If desired, when completely cool, melt the semi-sweet chocolate either in the microwave or in a double boiler. Drizzle the melted chocolate over the brownies. Let the chocolate harden then cut into squares.
Friday, September 25, 2009
Build a Better Pizza
This post is for people who like to eat, want to stay healthy and do not mind spending a bit of time in the kitchen. One Saturday I had a yen for pizza so I set out to make a pizza that is high in fiber and low in fat and salt. It is not at all hard to do, but it takes some time. Since I am a morning person, I made the components early in the day and put it together for supper.
The recipes below make a crust for 1 medium pizza but enough sauce and mock Italian sausage for two. That is because tomato puree comes in 10.75-ounce cans and ground turkey comes in 1 pound packages. Save the leftover sauce and turkey for another day. (Freeze them if you are going to save them longer than 3 days.) You could also double the crust recipe and make two pizzas. Either invite guests or freeze one. I just planned another pizza supper for 2 days later.
The hardest part of making a healthy pizza is controlling the salt; the culprit is the cheese so be sure and count the sodium in the cheese. Turkey has some sodium, too. I added no salt to the crust or sauce to offset the salt in the cheese.
We cut the pizza into 6 wedges; I divided by 6 to figure out the sodium per serving. I calculated it this way:
1/2 cup part-skim mozzarella cheese: 400 mg. of sodium
1/2 pound ground turkey: 160 mg. of sodium
1 tablespoon Parmesan cheese: 128. mg of sodium
Total: 688 mg. or 115 mg. per slice
If you are not on such a low-sodium diet, you may want to add a pinch of salt to the crust (add when you add the vegetable oil) and/or the sauce. If you add extra cheese, you will up the sodium and cholesterol.
Whole Wheat Pizza Crust
1/2 cup warm water
1 package dry yeast
1 tablespoon brown sugar
1 tablespoon vegetable oil
3/4 cup bread flour
3/4 cup whole-wheat flour
Put the warm water into a large bowl–I use the one that came with my mixer so I can use my dough hook. Add the yeast and stir to dissolve. Add the brown sugar and stir. Cover with a clean towel and let the yeast prove for 10 minutes. It should be bubbly if the yeast is active.
Add the vegetable oil and 1/2 cup of each of the flours. Beat at medium speed. Add the remaining flour and switch to the dough hook. Knead with the dough hook until a soft, smooth ball of dough is formed. (If you do not have a dough hook knead by hand 5-10 minutes.) You may need to add a little more flour. If so, keep the proportions of whole wheat to bread flour 50-50.
Spray a round pizza pan with cooking spray and put the ball of dough on it. Cover and let rise for an hour or so.
Preheat the oven to 350. Remove the dough to a lightly floured surface and roll it out into a circle a bit larger than your pizza pan. Pinch the excess dough up around the edges to make a ridge that will hold your toppings. Bake 12 minutes or until the crust is barely done. Add the toppings now or later.
Makes enough for 1 medium pizza.
(At this point, I just cooled the crust and covered it for later use.)
Pizza Sauce
1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove, minced
1 tablespoon chopped fresh oregano
(Or 1 teaspoon dried)
1 tablespoon chopped fresh basil
(Or 1 teaspoon dried)
1 tablespoon chopped fresh parsley
(Or 1 teaspoon dried)
1 10.75-ounce can no-sodium-added tomato puree
1/2 can water
Add the olive oil to a sauce pan and saute the onions and garlic until they are translucent. Add the herbs and saute a minute longer to develop the flavor. Add the tomato puree and water and simmer 20 minutes on very low heat.
Makes enough sauce for 2 medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Mock Italian Sausage
Cooking spray
1 pound ground turkey
1/2 teaspoon anise seed
1 tablespoon fresh parsley, chopped
(Or 1 teaspoon dried parsley)
1 tablespoon fresh sage, chopped
(Or 1 teaspoon dried sage)
1/2 teaspoon dehydrated minced onion
1/2 teaspoon dehydrated minced garlic
Spray a heavy skillet with cooking spray. Over medium high heat, begin browning the turkey. When it is about halfway done, add the remaining ingredients and cook until the turkey is done through. Makes enough for two medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Sausage and Veggie Pizza
1 pizza crust
1/2 recipe pizza sauce (above)
1/2 cup grated mozzarella cheese
1 4-ounce can no- salt-added mushrooms
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 recipe mock Italian sausage (above)
1 tablespoon Parmesan cheese
Preheat the oven to 350 degrees.
Spread the pizza sauce on the crust. Sprinkle the mozzarella over the sauce. Add the other toppings, ending with the Parmesan cheese. Bake about twenty minutes or until the cheeses are melted.
Other Healthy Pizza Toppings
Vegetable toppings are the lowest in calories:
Chopped broccoli
Thinly sliced zucchini
Thinly sliced yellow squash
Thinly sliced tomatoes
Meats should be low-fat such as:
Cooked chicken strips
Extra low-fat ground beef, browned and drained
The recipes below make a crust for 1 medium pizza but enough sauce and mock Italian sausage for two. That is because tomato puree comes in 10.75-ounce cans and ground turkey comes in 1 pound packages. Save the leftover sauce and turkey for another day. (Freeze them if you are going to save them longer than 3 days.) You could also double the crust recipe and make two pizzas. Either invite guests or freeze one. I just planned another pizza supper for 2 days later.
The hardest part of making a healthy pizza is controlling the salt; the culprit is the cheese so be sure and count the sodium in the cheese. Turkey has some sodium, too. I added no salt to the crust or sauce to offset the salt in the cheese.
We cut the pizza into 6 wedges; I divided by 6 to figure out the sodium per serving. I calculated it this way:
1/2 cup part-skim mozzarella cheese: 400 mg. of sodium
1/2 pound ground turkey: 160 mg. of sodium
1 tablespoon Parmesan cheese: 128. mg of sodium
Total: 688 mg. or 115 mg. per slice
If you are not on such a low-sodium diet, you may want to add a pinch of salt to the crust (add when you add the vegetable oil) and/or the sauce. If you add extra cheese, you will up the sodium and cholesterol.
Whole Wheat Pizza Crust
1/2 cup warm water
1 package dry yeast
1 tablespoon brown sugar
1 tablespoon vegetable oil
3/4 cup bread flour
3/4 cup whole-wheat flour
Put the warm water into a large bowl–I use the one that came with my mixer so I can use my dough hook. Add the yeast and stir to dissolve. Add the brown sugar and stir. Cover with a clean towel and let the yeast prove for 10 minutes. It should be bubbly if the yeast is active.
Add the vegetable oil and 1/2 cup of each of the flours. Beat at medium speed. Add the remaining flour and switch to the dough hook. Knead with the dough hook until a soft, smooth ball of dough is formed. (If you do not have a dough hook knead by hand 5-10 minutes.) You may need to add a little more flour. If so, keep the proportions of whole wheat to bread flour 50-50.
Spray a round pizza pan with cooking spray and put the ball of dough on it. Cover and let rise for an hour or so.
Preheat the oven to 350. Remove the dough to a lightly floured surface and roll it out into a circle a bit larger than your pizza pan. Pinch the excess dough up around the edges to make a ridge that will hold your toppings. Bake 12 minutes or until the crust is barely done. Add the toppings now or later.
Makes enough for 1 medium pizza.
(At this point, I just cooled the crust and covered it for later use.)
Pizza Sauce
1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove, minced
1 tablespoon chopped fresh oregano
(Or 1 teaspoon dried)
1 tablespoon chopped fresh basil
(Or 1 teaspoon dried)
1 tablespoon chopped fresh parsley
(Or 1 teaspoon dried)
1 10.75-ounce can no-sodium-added tomato puree
1/2 can water
Add the olive oil to a sauce pan and saute the onions and garlic until they are translucent. Add the herbs and saute a minute longer to develop the flavor. Add the tomato puree and water and simmer 20 minutes on very low heat.
Makes enough sauce for 2 medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Mock Italian Sausage
Cooking spray
1 pound ground turkey
1/2 teaspoon anise seed
1 tablespoon fresh parsley, chopped
(Or 1 teaspoon dried parsley)
1 tablespoon fresh sage, chopped
(Or 1 teaspoon dried sage)
1/2 teaspoon dehydrated minced onion
1/2 teaspoon dehydrated minced garlic
Spray a heavy skillet with cooking spray. Over medium high heat, begin browning the turkey. When it is about halfway done, add the remaining ingredients and cook until the turkey is done through. Makes enough for two medium pizzas.
(If you are going to use it later, cool, cover and refrigerate.)
Sausage and Veggie Pizza
1 pizza crust
1/2 recipe pizza sauce (above)
1/2 cup grated mozzarella cheese
1 4-ounce can no- salt-added mushrooms
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 recipe mock Italian sausage (above)
1 tablespoon Parmesan cheese
Preheat the oven to 350 degrees.
Spread the pizza sauce on the crust. Sprinkle the mozzarella over the sauce. Add the other toppings, ending with the Parmesan cheese. Bake about twenty minutes or until the cheeses are melted.
Other Healthy Pizza Toppings
Vegetable toppings are the lowest in calories:
Chopped broccoli
Thinly sliced zucchini
Thinly sliced yellow squash
Thinly sliced tomatoes
Meats should be low-fat such as:
Cooked chicken strips
Extra low-fat ground beef, browned and drained
Wednesday, September 16, 2009
Sugar-Free Desserts
I try, as much as possible, to use whole-wheat flour rather than white flour. A good friend gave me the tip when my husband was diagnosed with Type 2 diabetes. It seems the more fiber and more complex the carbohydrate, the less quickly it becomes glucose in the blood stream. I have found it is true with brown rice versus white rice and with sweet potatoes versus white potatoes. It also works with fruit versus fruit juice. My husband’s blood glucose levels bear this out. If you are a diabetic, you should do your own testing. If you are not, whole grains and complex carbohydrates are still better nutritionally and for controlling weight and cholesterol.
Although I have not found many processed foods that I can use, I could not make desserts without some of the wonderful sugar-free products and sweeteners on the market. I am particularly grateful for measures-like-sugar sweeteners which make it so easy to substitute in recipes. (It is important to remember that sugar substitutes will not add body to frosting and will not caramelize like sugar.) There are also sugar-free syrups and sugar free-jams, even fat-free, sugar-free ice cream.
Winter Fruit Compote
1/2 cup Merlot or other dry red wine
1/2 cup water
cinnamon and allspice to taste
(I use about 1 teaspoon cinnamon and 1/4 teaspoon allspice)
1 strip of orange peel
3/4 cup measures-like-sugar sweetener
lemon juice
2 Bosc pears
3 medium apples
1 cup pineapple chunks
2 drops red food coloring
1 tablespoon cornstarch
Put the wine, water, spices, orange peel and sugar substitute in a sauce pan. Bring to a simmer. Meanwhile peel the pears and cut into chunks, sprinkling with lemon juice as you work. Add the pears to the pan and simmer until they begin to soften. While the pears are simmering peel and chunk the apples sprinkling with lemon juice. Add them to the pan and cook until almost done. Add the pineapple chunks and simmer another minute or two.
Drain the fruit, reserving the cooking liquid. Put the fruit in a microwave-safe serving bowl. Measure the cooking liquid. If it is less than 1 1/4 cups, add a bit of water. If it is more (and it probably will be), reduce by gently boiling, then cool. Add the food coloring and stir. Dissolve the cornstarch in a bit of water and whisk into the liquid. Cook, stirring constantly until the sauce is clear and slightly thickened. Pour the sauce over the fruit.
You can serve this immediately, but I find it is better if you make it the day before, cover it and refrigerate so the flavors can develop. Reheat in the microwave.
Meringues
5 egg whites
1/3 cup measures-like-sugar) sugar substitute
1 1/2 teaspoons vanilla
Preheat the oven to 350 degrees. Lightly oil a baking sheet and set aside. Place the egg whites in a medium mixing bowl. Whip on high speed using an electric mixer or wire whisk until they each the soft peak stage. Add the sugar substitute and vanilla. Mix on high speed until medium-stiff peaks form (approx. 20-30 seconds with an electric mixer). Spoon mounds of egg whites onto the prepared baking sheet. Bake in the preheated oven for 10-15 minutes or until golden brown. Remove from the pan. Cool.
I like to layer these with sweetened fruit (using sugar substitute) and top with low fat whipped cream–sort of a high-protein shortcake.
My Favorite Apple Cobbler Revised for Healthy Eating
1/2 cup soft heart-healthy margarine
1 cup whole wheat flour
2 cups measure-like-sugar sweetener, divided
1 tablespoon baking powder
OR 2 tablespoon sodium-free, potassium-free baking powder
(I have only found this on line)
1 1/4 cups skim milk
4 apples, pared and sliced
1 tablespoon lemon juice
3 tablespoons water
1 1/2 teaspoons cinnamon
Preheat the oven to 375 degrees. Melt the margarine in a 13x9x2-inch baking dish.
In a medium mixing bowl, combine the flour, 1 cup of the sugar substitute and baking powder. Stir in the milk until just moistened. Pour over the margarine in the baking dish but do not stir.
Put the apples, lemon juice, cinnamon and remaining cup of sugar substitute in a sauce pan and bring to a low boil. Simmer about 5 minutes. Pour over the batter but do not stir.
Bake 40 to 45 minutes until done. Serve warm.
Strawberry-Swirled Egg Bread
This recipe contains all-purpose flour so be extra careful in counting your carbs. I only make this for special occasions.
1/2 cup warm water
1 envelope active dry yeast
1 tablespoon brown sugar
1/4 cup nonfat dry milk
1/4 cup warm water
3/4 cup measures-like-sugar sweetener
1/4 cup soft heart-healthy margarine
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
3 1/2 - 4 cups all-purpose flour
1/3 cup egg substitute
1 teaspoon vanilla extract
3/4 cup sugar free strawberry preserves
3/4 cup chopped pecans
Egg wash (1 tablespoon egg substitute plus 1 tablespoon water)
Cream cheese frosting: (recipe follows)
Place the warm water in a large warm mixer bowl. Sprinkle in the yeast and stir until dissolved. Dissolve in the brown sugar, cover with a clean towel and let sit for 10 minutes. (It should be bubbly) Add the milk, additional water, sugar substitute, margarine, salt (if using), cinnamon and 1 cup flour. Beat 2 minutes at medium speed of the electric mixer, scraping the bowl occasionally. Add the egg substitute, vanilla and 1 more cup of flour. Beat at high speed for 2 minutes. Stir in enough remaining flour to make a soft dough. If using a dough hook, switch to it. Or turn out onto a lightly floured surface; knead until smooth and elastic, about 8 to 10 minutes. Place in a greased bowl, turning to grease top. Cover with a towel and let rise in warm, draft-free place until doubled in size, about 1 to1 / 2 hours.
Punch the dough down. Remove the dough to lightly floured surface. Divide in half and roll each half into a rectangle. (You will need to dust it occasionally with flour as your work.) Spread the strawberry preserves over the center-third (lengthwise portion) of each rectangle. Sprinkle the preserves with 1/4 cup pecans. Fold over to make a filled tube of each rectangle. Gently twist the tubes together and place on a greased baking sheet. Cover; let rise in warm, draft-free place until doubled in size, about 30 minutes. Brush with the egg wash and bake 10 minutes. Brush again and bake another 5 minutes. Repeat for a total of 25-30 minutes cooking time. Let cool 20 minutes on the cookie sheet. Remove from sheet and cool completely on a wire rack.
Spread with cream cheese frosting and sprinkle with remaining pecans. This bread needs to be kept refrigerated.
Cream Cheese Frosting:
8-ounce package fat-free cream cheese
2 teaspoons lemon zest
1/2 cup (measures like sugar) sugar substitute
1 teaspoon vanilla
1/4 cup lemon juice
Beat the cream cheese and lemon zest until light and fluffy. Add the sugar substitute and vanilla and beat again. Beat in enough lemon juice to obtain a good spreading consistency.
Although I have not found many processed foods that I can use, I could not make desserts without some of the wonderful sugar-free products and sweeteners on the market. I am particularly grateful for measures-like-sugar sweeteners which make it so easy to substitute in recipes. (It is important to remember that sugar substitutes will not add body to frosting and will not caramelize like sugar.) There are also sugar-free syrups and sugar free-jams, even fat-free, sugar-free ice cream.
Winter Fruit Compote
1/2 cup Merlot or other dry red wine
1/2 cup water
cinnamon and allspice to taste
(I use about 1 teaspoon cinnamon and 1/4 teaspoon allspice)
1 strip of orange peel
3/4 cup measures-like-sugar sweetener
lemon juice
2 Bosc pears
3 medium apples
1 cup pineapple chunks
2 drops red food coloring
1 tablespoon cornstarch
Put the wine, water, spices, orange peel and sugar substitute in a sauce pan. Bring to a simmer. Meanwhile peel the pears and cut into chunks, sprinkling with lemon juice as you work. Add the pears to the pan and simmer until they begin to soften. While the pears are simmering peel and chunk the apples sprinkling with lemon juice. Add them to the pan and cook until almost done. Add the pineapple chunks and simmer another minute or two.
Drain the fruit, reserving the cooking liquid. Put the fruit in a microwave-safe serving bowl. Measure the cooking liquid. If it is less than 1 1/4 cups, add a bit of water. If it is more (and it probably will be), reduce by gently boiling, then cool. Add the food coloring and stir. Dissolve the cornstarch in a bit of water and whisk into the liquid. Cook, stirring constantly until the sauce is clear and slightly thickened. Pour the sauce over the fruit.
You can serve this immediately, but I find it is better if you make it the day before, cover it and refrigerate so the flavors can develop. Reheat in the microwave.
Meringues
5 egg whites
1/3 cup measures-like-sugar) sugar substitute
1 1/2 teaspoons vanilla
Preheat the oven to 350 degrees. Lightly oil a baking sheet and set aside. Place the egg whites in a medium mixing bowl. Whip on high speed using an electric mixer or wire whisk until they each the soft peak stage. Add the sugar substitute and vanilla. Mix on high speed until medium-stiff peaks form (approx. 20-30 seconds with an electric mixer). Spoon mounds of egg whites onto the prepared baking sheet. Bake in the preheated oven for 10-15 minutes or until golden brown. Remove from the pan. Cool.
I like to layer these with sweetened fruit (using sugar substitute) and top with low fat whipped cream–sort of a high-protein shortcake.
My Favorite Apple Cobbler Revised for Healthy Eating
1/2 cup soft heart-healthy margarine
1 cup whole wheat flour
2 cups measure-like-sugar sweetener, divided
1 tablespoon baking powder
OR 2 tablespoon sodium-free, potassium-free baking powder
(I have only found this on line)
1 1/4 cups skim milk
4 apples, pared and sliced
1 tablespoon lemon juice
3 tablespoons water
1 1/2 teaspoons cinnamon
Preheat the oven to 375 degrees. Melt the margarine in a 13x9x2-inch baking dish.
In a medium mixing bowl, combine the flour, 1 cup of the sugar substitute and baking powder. Stir in the milk until just moistened. Pour over the margarine in the baking dish but do not stir.
Put the apples, lemon juice, cinnamon and remaining cup of sugar substitute in a sauce pan and bring to a low boil. Simmer about 5 minutes. Pour over the batter but do not stir.
Bake 40 to 45 minutes until done. Serve warm.
Strawberry-Swirled Egg Bread
This recipe contains all-purpose flour so be extra careful in counting your carbs. I only make this for special occasions.
1/2 cup warm water
1 envelope active dry yeast
1 tablespoon brown sugar
1/4 cup nonfat dry milk
1/4 cup warm water
3/4 cup measures-like-sugar sweetener
1/4 cup soft heart-healthy margarine
1/2 teaspoon salt (optional)
1/2 teaspoon cinnamon
3 1/2 - 4 cups all-purpose flour
1/3 cup egg substitute
1 teaspoon vanilla extract
3/4 cup sugar free strawberry preserves
3/4 cup chopped pecans
Egg wash (1 tablespoon egg substitute plus 1 tablespoon water)
Cream cheese frosting: (recipe follows)
Place the warm water in a large warm mixer bowl. Sprinkle in the yeast and stir until dissolved. Dissolve in the brown sugar, cover with a clean towel and let sit for 10 minutes. (It should be bubbly) Add the milk, additional water, sugar substitute, margarine, salt (if using), cinnamon and 1 cup flour. Beat 2 minutes at medium speed of the electric mixer, scraping the bowl occasionally. Add the egg substitute, vanilla and 1 more cup of flour. Beat at high speed for 2 minutes. Stir in enough remaining flour to make a soft dough. If using a dough hook, switch to it. Or turn out onto a lightly floured surface; knead until smooth and elastic, about 8 to 10 minutes. Place in a greased bowl, turning to grease top. Cover with a towel and let rise in warm, draft-free place until doubled in size, about 1 to1 / 2 hours.
Punch the dough down. Remove the dough to lightly floured surface. Divide in half and roll each half into a rectangle. (You will need to dust it occasionally with flour as your work.) Spread the strawberry preserves over the center-third (lengthwise portion) of each rectangle. Sprinkle the preserves with 1/4 cup pecans. Fold over to make a filled tube of each rectangle. Gently twist the tubes together and place on a greased baking sheet. Cover; let rise in warm, draft-free place until doubled in size, about 30 minutes. Brush with the egg wash and bake 10 minutes. Brush again and bake another 5 minutes. Repeat for a total of 25-30 minutes cooking time. Let cool 20 minutes on the cookie sheet. Remove from sheet and cool completely on a wire rack.
Spread with cream cheese frosting and sprinkle with remaining pecans. This bread needs to be kept refrigerated.
Cream Cheese Frosting:
8-ounce package fat-free cream cheese
2 teaspoons lemon zest
1/2 cup (measures like sugar) sugar substitute
1 teaspoon vanilla
1/4 cup lemon juice
Beat the cream cheese and lemon zest until light and fluffy. Add the sugar substitute and vanilla and beat again. Beat in enough lemon juice to obtain a good spreading consistency.
Saturday, September 12, 2009
That Wonderful Smoky Flavor
If you are on a low-sodium diet, you have probably been advised not to eat processed meats. They are not only high in sodium but are high in nitrates which are suspected of forming carcinogens (cancer causing agents) in the body. Yet, I really miss the taste of hickory-smoked bacon. (I am from Tennessee, and Tennessee makes the best smoked meat in the world!) Recently, my husband bought some charcoal briquettes with hickory, and we have been smoking turkey breasts and chickens with them. Yum! Scientists have also voiced concern about carcinogens in meats cooked on the grill; however, if you put aluminum foil or a pan under the meat to prevent the fat from dripping into the fire and flaming back up on the meat, you can greatly reduce that risk.
I think it is easier to adjust to a restricted diet if do not dwell on what you cannot have, but concentrate on preparing what you can have that is great! The following recipes are good examples:
Smoked Turkey Breast (on a covered charcoal grill)
1 8-10 pound turkey breast
Salt-free seasoning - I prefer Cajun seasoning
White wine
Rub the turkey breast with your choice of seasoning and smoke according to the following recommendations from the U. S. Food and Drug Administration:
To smoke poultry in a covered grill, pile about 50 briquettes in the center of the heat grate. When they are covered with gray ash, push them into two piles. Center a pan of water [I am recommending using half white wine for additional flavor] between the two piles and place the food on the grill over the water pan. The water prevents flare-ups that occur when fat and meat liquids drip on coals, and steam from the water helps destroy harmful bacteria that can cause food-borne illness. Close the lid and keep the grill vents open. Add about 10 briquettes every hour to maintain the temperature in the grill.
To ensure meat and poultry are smoked safely, you'll need two types of thermometers: one for the food and one for the smoker. A thermometer is needed to monitor the air temperature in the smoker or grill to be sure the heat stays between 225 and 300 degrees throughout the cooking process. Many smokers have built-in thermometers. Use a food thermometer to determine the temperature of the meat or poultry. Oven-safe thermometers can be inserted in the meat and remain there during smoking. Use an instant-read thermometer after the meat is taken out of the smoker. Poultry should reach an internal temperature of at least 170 degrees.Cooking time depends on the size of the turkey breast and its distance from the heat, the temperature of the coals, and the weather. It can take 4 hours or more to smoke a turkey breast, so it's imperative to use thermometers to monitor temperatures. A rule of thumb is to allow 18 to 20 minutes per pound.
Smoked Turkey Pita Sandwiches
2 tablespoons olive oil
1 cup sliced onions
2 tablespoons lemon juice
1 tablespoon curry powder
1 medium apple, sliced
3 pita rounds
1/2 pound smoked turkey, sliced
1/2 cup reduced-fat or fat-free sour cream
Heat the olive oil in a heavy skillet over medium-high heat. Add the onions and lemon juice. Saute until they are soft. Stir in the curry powder and apples. Simmer another minute or two.
Cut the pitas in half and open. Stuff with the turkey and the onion mixture. Add a dollop of sour cream.
Smoked Turkey Stock
Bones and skin from 1 or 2 smoked turkey breasts
2 stalks celery, cut in chunks
1 carrot cut in chunks
1 onion, quartered
1 bay leaf
1 teaspoon dried parsley
Put all the ingredients in a stock pot and cover with water. Bring to a low boil and then reduce to simmer. Cover and simmer 2 - 3 hours or until the bones are falling apart. Cool slightly and strain, mashing all the juices from the solid ingredients. Chill overnight and skim off the solidified fat. Spoon into 3 cup containers. Freeze what you will not use right away.
This is terrific for cooking black-eyed peas, greens and beans without ham or bacon.
Marinade for Grilled Beef
(Using a marinade with citrus not only tenderizes leaner cuts of meat, but the antioxidants reduce the formation of carcinogens during the grilling process.)
1/4 cup of dry red wine
1/4 cup lemon juice
3 cloves garlic, minced
3 tablespoons olive oil
2 teaspoons fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1 teaspoon dry mustard
1/4 teaspoon black pepper
Mix all the ingredients in a large zip-top bag. Shake to mix. Add sirloin, flat iron steak (especially good) or London Broil and shake again to thoroughly distribute the marinade. Marinate for 24 hours, turning occasionally, before cooking. Grill to desired doneness.
HINT: There are some wonderful instant marinaters on the market. You just add the marinade and meat and use pump to make a vacuum. This opens the pores of the meat and speeds up the process. The results are delicious!
Vegetables are great on the grill, too:
Portobello Mushrooms
4 large whole portobello mushrooms
1/2 teaspoon garlic powder
2 tablespoons lemon juice
2 tablespoons olive oil
Wipe the mushrooms with a wet paper towel. Combine the garlic powder, lemon juice and olive oil. Brush the mushrooms with olive oil mixture. Grill 3-4 minutes a side or until done.
Roasted Pepper Salad
4 or 5 sweet bell peppers (a color mixture is pretty)
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon lemon juice
Put the peppers on the grill and turn frequently to evenly char the skin. When the skin is blackened and the peppers are soft, remove to a plastic bag and loosely tie. Cool in the bag 15 minutes or so–until cool enough to easily handle. Peel off the skin. Cut the peppers open and remove the core and seeds.
Slice the peppers into strips. Toss with the garlic, olive oil and lemon juice. This is good cold, too. I love these. In fact, leftover roasted peppers are not safe in my refrigerator.
I think it is easier to adjust to a restricted diet if do not dwell on what you cannot have, but concentrate on preparing what you can have that is great! The following recipes are good examples:
Smoked Turkey Breast (on a covered charcoal grill)
1 8-10 pound turkey breast
Salt-free seasoning - I prefer Cajun seasoning
White wine
Rub the turkey breast with your choice of seasoning and smoke according to the following recommendations from the U. S. Food and Drug Administration:
To smoke poultry in a covered grill, pile about 50 briquettes in the center of the heat grate. When they are covered with gray ash, push them into two piles. Center a pan of water [I am recommending using half white wine for additional flavor] between the two piles and place the food on the grill over the water pan. The water prevents flare-ups that occur when fat and meat liquids drip on coals, and steam from the water helps destroy harmful bacteria that can cause food-borne illness. Close the lid and keep the grill vents open. Add about 10 briquettes every hour to maintain the temperature in the grill.
To ensure meat and poultry are smoked safely, you'll need two types of thermometers: one for the food and one for the smoker. A thermometer is needed to monitor the air temperature in the smoker or grill to be sure the heat stays between 225 and 300 degrees throughout the cooking process. Many smokers have built-in thermometers. Use a food thermometer to determine the temperature of the meat or poultry. Oven-safe thermometers can be inserted in the meat and remain there during smoking. Use an instant-read thermometer after the meat is taken out of the smoker. Poultry should reach an internal temperature of at least 170 degrees.Cooking time depends on the size of the turkey breast and its distance from the heat, the temperature of the coals, and the weather. It can take 4 hours or more to smoke a turkey breast, so it's imperative to use thermometers to monitor temperatures. A rule of thumb is to allow 18 to 20 minutes per pound.
Smoked Turkey Pita Sandwiches
2 tablespoons olive oil
1 cup sliced onions
2 tablespoons lemon juice
1 tablespoon curry powder
1 medium apple, sliced
3 pita rounds
1/2 pound smoked turkey, sliced
1/2 cup reduced-fat or fat-free sour cream
Heat the olive oil in a heavy skillet over medium-high heat. Add the onions and lemon juice. Saute until they are soft. Stir in the curry powder and apples. Simmer another minute or two.
Cut the pitas in half and open. Stuff with the turkey and the onion mixture. Add a dollop of sour cream.
Smoked Turkey Stock
Bones and skin from 1 or 2 smoked turkey breasts
2 stalks celery, cut in chunks
1 carrot cut in chunks
1 onion, quartered
1 bay leaf
1 teaspoon dried parsley
Put all the ingredients in a stock pot and cover with water. Bring to a low boil and then reduce to simmer. Cover and simmer 2 - 3 hours or until the bones are falling apart. Cool slightly and strain, mashing all the juices from the solid ingredients. Chill overnight and skim off the solidified fat. Spoon into 3 cup containers. Freeze what you will not use right away.
This is terrific for cooking black-eyed peas, greens and beans without ham or bacon.
Marinade for Grilled Beef
(Using a marinade with citrus not only tenderizes leaner cuts of meat, but the antioxidants reduce the formation of carcinogens during the grilling process.)
1/4 cup of dry red wine
1/4 cup lemon juice
3 cloves garlic, minced
3 tablespoons olive oil
2 teaspoons fresh thyme, chopped
1/2 teaspoon fresh rosemary, chopped
1 teaspoon dry mustard
1/4 teaspoon black pepper
Mix all the ingredients in a large zip-top bag. Shake to mix. Add sirloin, flat iron steak (especially good) or London Broil and shake again to thoroughly distribute the marinade. Marinate for 24 hours, turning occasionally, before cooking. Grill to desired doneness.
HINT: There are some wonderful instant marinaters on the market. You just add the marinade and meat and use pump to make a vacuum. This opens the pores of the meat and speeds up the process. The results are delicious!
Vegetables are great on the grill, too:
Portobello Mushrooms
4 large whole portobello mushrooms
1/2 teaspoon garlic powder
2 tablespoons lemon juice
2 tablespoons olive oil
Wipe the mushrooms with a wet paper towel. Combine the garlic powder, lemon juice and olive oil. Brush the mushrooms with olive oil mixture. Grill 3-4 minutes a side or until done.
Roasted Pepper Salad
4 or 5 sweet bell peppers (a color mixture is pretty)
1 garlic clove, minced
1 tablespoon olive oil
1 tablespoon lemon juice
Put the peppers on the grill and turn frequently to evenly char the skin. When the skin is blackened and the peppers are soft, remove to a plastic bag and loosely tie. Cool in the bag 15 minutes or so–until cool enough to easily handle. Peel off the skin. Cut the peppers open and remove the core and seeds.
Slice the peppers into strips. Toss with the garlic, olive oil and lemon juice. This is good cold, too. I love these. In fact, leftover roasted peppers are not safe in my refrigerator.
Friday, September 4, 2009
HAVING FUN WITH CREPES
Since I discovered that I can make crepes with egg substitute, I have been having a wonderful time experimenting. The possibilities for fillings and sauces are endless. Making crepes, filling and sauce is a little work, but it is fun for a weekend when you just feel like cooking.
I have not tried making them with whole wheat flour since I think the gluten in regular flour is important in this recipe. If you consider that 1 cup of flour makes 14-16 crepes, there is not that much flour in each crepe.
You will need 1 1/2 large chicken breasts (cooked) for each filling. Since the crepe recipe makes lots of crepes, I just poached 2 pounds of chicken breasts. (They usually come in a 2-pound package containing 3 breasts.) I saved the leftover chicken and the leftover crepes for another meal.
Basic Crepes (for savory fillings)
1 cup egg substitute
1 cup all purpose flour
1/2 cup skim milk
1/2 cup low fat, low sodium chicken stock
2 tablespoons heart-healthy margarine, melted
Measure all the ingredients into a blender. Blend for about 1 minute. Let stand for 30 minutes.
Spray a 5" to 6" crepe pan or sturdy non-stick skillet with cooking spray. Heat over medium high heat. Measure out 1/4 cup of batter and pour it into the pan. Tilt the pan to distribute the batter evenly, making a VERY thin pancake. When there are several bubbles in the crepe, loosen the edges with a spatula and flip the crepe. Cook until there are brown spots on the underside and remove to a plate.
(Wrap leftovers in foil and freeze. To use let them thaw at room temperature for one hour and reheat at 325 degrees for about 10 minutes.)
Crepes Oriental
(Or Sid’s egg rolls revised for healthy eating)
My husband used to make egg rolls with a pork, cabbage and soy sauce filling. The resulting rolls were then fried and served with a sweet and sour sauce made with a lot more soy sauce. They were absolutely delicious but full of fat and sodium. I have adapted his recipe using chicken and just rolling crepes around the mixture. I omitted most of the soy sauce, adding flavor with toasted sesame seeds.
1 1/2 large chicken breasts
Cooking spray
1/4 of a head of cabbage
1/2 a small onion
1 garlic clove
1 tablespoon grated ginger root
1 tablespoon ground, toasted sesame seeds*
1 teaspoon sesame seed oil
1/2 teaspoon red pepper flakes
pinch of salt, optional
Sweet and Sauce (below)
Poach the chicken breasts in a small amount of water. (I add some celery, onion, bay leaf and parsley so the poaching water makes a nice cooking stock. You can use 1/2 cup in the crepes.) Set aside to cool.
Chop the cabbage and onion. Mince the garlic clove. Spray a heavy skillet with cooking spray. Add the cabbage, onion and garlic and begin sauteing gently. Add the ginger root, sesame seeds, sesame seed oil, red pepper flakes and salt, if using. Cover and continue cooking until the vegetables are tender crisp. Chop the chicken and add to the mixture. Heat through.
Put 3 or 4 tablespoons of filling in the center of each crepe and roll. Top with sweet and sour sauce. (You should be able to fill about 8 crepes.)
*Toast sesame seeds by putting them a small hot skillet and shaking until they are toasted but not burnt. Grind them in a coffee grinder or food processor. Toasted sesame seeds are so tasty, I used to have to stop my daughter from eating them before I could use them in my recipe.
Sweet and Sour Sauce
1/2 cup pineapple juice
1/4 cup red wine
1/2 cup measures-like-sugar sweetener
1/4 cup brown sugar
1/3 cup cider vinegar
1 tablespoon reduced-sodium soy sauce, optional
1 1/2 tablespoons corn starch
1/4 cup water
Mix the first 5 ingredients and soy sauce, if using, in a small sauce pan. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened.
NOTE: If you are watching your sodium carefully, omit the soy sauce. Even reduced sodium soy sauce has 575 mg. of sodium per tablespoon. There is enough sauce in this recipe for 8 crepes. If you eat 2 you would ingest about 144 mg. of sodium.
Chicken and Mushroom Crepes
Cooking spray
8 ounces button or baby Portobelo mushrooms, sliced
1/4 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried sage
1 teaspoon Mrs. Dash® Table Blend
1 1/2 chicken breasts, cooked and chopped
1/4 cup white wine or chicken stock
Pinch of salt, optional
Several grinds of black pepper
Spray a heavy skillet with cooking spray and add the mushrooms, celery and onion. Saute over medium low heat until translucent. Season with the sage and Mrs. Dash®. Add the chicken breasts and white wine. Simmer about five minutes. Season to taste with salt, if using, and black pepper.
Divide the filling among eight crepes. Roll the crepes around the filling and top with the mushroom sauce.
Dried Mushroom and Sour Cream Sauce
Using dried mushrooms really punches up the mushroom flavor.
1 cup chicken stock
1/2 ounce dried mushrooms
Cooking spray
1 tablespoon finely chopped onion
1 teaspoon dried sage
1/2 teaspoon dried thyme
1 1/2 tablespoons cornstarch
1/4 cup water
3/4 cup fat-free sour cream
Pinch of salt, optional
Several grinds of black pepper
Bring the stock to a boil and pour over the mushrooms in a heat proof dish. Let stand about 30 minutes, stirring occasionally. Put the stock and mushrooms in a blender and pulse several times to finely chop the mushrooms.
Spray a sauce pan with cooking spray and saute the onion over medium heat until translucent. Add the stock and mushrooms, sage and thyme. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened. Stir in the sour cream and season to taste with salt, if using, and pepper.
I have not tried making them with whole wheat flour since I think the gluten in regular flour is important in this recipe. If you consider that 1 cup of flour makes 14-16 crepes, there is not that much flour in each crepe.
You will need 1 1/2 large chicken breasts (cooked) for each filling. Since the crepe recipe makes lots of crepes, I just poached 2 pounds of chicken breasts. (They usually come in a 2-pound package containing 3 breasts.) I saved the leftover chicken and the leftover crepes for another meal.
Basic Crepes (for savory fillings)
1 cup egg substitute
1 cup all purpose flour
1/2 cup skim milk
1/2 cup low fat, low sodium chicken stock
2 tablespoons heart-healthy margarine, melted
Measure all the ingredients into a blender. Blend for about 1 minute. Let stand for 30 minutes.
Spray a 5" to 6" crepe pan or sturdy non-stick skillet with cooking spray. Heat over medium high heat. Measure out 1/4 cup of batter and pour it into the pan. Tilt the pan to distribute the batter evenly, making a VERY thin pancake. When there are several bubbles in the crepe, loosen the edges with a spatula and flip the crepe. Cook until there are brown spots on the underside and remove to a plate.
(Wrap leftovers in foil and freeze. To use let them thaw at room temperature for one hour and reheat at 325 degrees for about 10 minutes.)
Crepes Oriental
(Or Sid’s egg rolls revised for healthy eating)
My husband used to make egg rolls with a pork, cabbage and soy sauce filling. The resulting rolls were then fried and served with a sweet and sour sauce made with a lot more soy sauce. They were absolutely delicious but full of fat and sodium. I have adapted his recipe using chicken and just rolling crepes around the mixture. I omitted most of the soy sauce, adding flavor with toasted sesame seeds.
1 1/2 large chicken breasts
Cooking spray
1/4 of a head of cabbage
1/2 a small onion
1 garlic clove
1 tablespoon grated ginger root
1 tablespoon ground, toasted sesame seeds*
1 teaspoon sesame seed oil
1/2 teaspoon red pepper flakes
pinch of salt, optional
Sweet and Sauce (below)
Poach the chicken breasts in a small amount of water. (I add some celery, onion, bay leaf and parsley so the poaching water makes a nice cooking stock. You can use 1/2 cup in the crepes.) Set aside to cool.
Chop the cabbage and onion. Mince the garlic clove. Spray a heavy skillet with cooking spray. Add the cabbage, onion and garlic and begin sauteing gently. Add the ginger root, sesame seeds, sesame seed oil, red pepper flakes and salt, if using. Cover and continue cooking until the vegetables are tender crisp. Chop the chicken and add to the mixture. Heat through.
Put 3 or 4 tablespoons of filling in the center of each crepe and roll. Top with sweet and sour sauce. (You should be able to fill about 8 crepes.)
*Toast sesame seeds by putting them a small hot skillet and shaking until they are toasted but not burnt. Grind them in a coffee grinder or food processor. Toasted sesame seeds are so tasty, I used to have to stop my daughter from eating them before I could use them in my recipe.
Sweet and Sour Sauce
1/2 cup pineapple juice
1/4 cup red wine
1/2 cup measures-like-sugar sweetener
1/4 cup brown sugar
1/3 cup cider vinegar
1 tablespoon reduced-sodium soy sauce, optional
1 1/2 tablespoons corn starch
1/4 cup water
Mix the first 5 ingredients and soy sauce, if using, in a small sauce pan. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened.
NOTE: If you are watching your sodium carefully, omit the soy sauce. Even reduced sodium soy sauce has 575 mg. of sodium per tablespoon. There is enough sauce in this recipe for 8 crepes. If you eat 2 you would ingest about 144 mg. of sodium.
Chicken and Mushroom Crepes
Cooking spray
8 ounces button or baby Portobelo mushrooms, sliced
1/4 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried sage
1 teaspoon Mrs. Dash® Table Blend
1 1/2 chicken breasts, cooked and chopped
1/4 cup white wine or chicken stock
Pinch of salt, optional
Several grinds of black pepper
Spray a heavy skillet with cooking spray and add the mushrooms, celery and onion. Saute over medium low heat until translucent. Season with the sage and Mrs. Dash®. Add the chicken breasts and white wine. Simmer about five minutes. Season to taste with salt, if using, and black pepper.
Divide the filling among eight crepes. Roll the crepes around the filling and top with the mushroom sauce.
Dried Mushroom and Sour Cream Sauce
Using dried mushrooms really punches up the mushroom flavor.
1 cup chicken stock
1/2 ounce dried mushrooms
Cooking spray
1 tablespoon finely chopped onion
1 teaspoon dried sage
1/2 teaspoon dried thyme
1 1/2 tablespoons cornstarch
1/4 cup water
3/4 cup fat-free sour cream
Pinch of salt, optional
Several grinds of black pepper
Bring the stock to a boil and pour over the mushrooms in a heat proof dish. Let stand about 30 minutes, stirring occasionally. Put the stock and mushrooms in a blender and pulse several times to finely chop the mushrooms.
Spray a sauce pan with cooking spray and saute the onion over medium heat until translucent. Add the stock and mushrooms, sage and thyme. Mix the cornstarch with the water and whisk into the sauce. Cook and stir over medium heat until thickened. Stir in the sour cream and season to taste with salt, if using, and pepper.
Monday, August 31, 2009
Sunday Dinner Revisited
Remember Sunday dinner at Grandma’s house? At my Grandma’s it almost always included fried chicken and biscuits. Alas, now that we are on a low-fat diet, the days of frying are over. The recipes below are for a Grandma-style Sunday dinner adapted to our new lifestyle. My theory is to enjoy the foods we can eat. The most important ingredient is a dash of creativity.
I do not really count calories; I just avoid empty calories such as fat and simple carbohydrates like sugar. I do control salt and add a lot of fiber. We eat filling meals and rarely feel hungry yet we are both losing weight slowly and steadily. (Hunger pangs are the undoing of many diets.) My husband’s blood sugar is staying in the normal range on this regime.
The American Diabetes Association recommendation for planning a plate is a good common sense guide. Divide the plate in half. Divide one half in half again. Fill one quarter with your meat or other protein food. The other quarter will be filled with your carb. Round out the meal by filling the remaining half a plate with low carb vegetables and serve a fruit dessert.
To the following meal, I add steamed green vegetables or a salad. (Hint: Some frozen vegetables contain too much sodium. After standing in the store reading frozen vegetable packages, I discovered that BirdsEye® unseasoned steamers contain–guess what?–vegetables and nothing else.)
Oven-fried Chicken
3 boneless, skinless chicken breasts
1 cup low sodium, wholewheat bread crumbs
1/2 teaspoon oregano
1/2 teaspoon parsley
1/4 cup grated Parmesan cheese
1 cup (approximately) mayonnaise
Cooking spray
Preheat the oven to 375 degrees. Pound the chicken breasts to flatten and tenderize. Mix the breadcrumbs, herbs and Parmesan. Cut each chicken breast in half and brush them with the mayonnaise. Roll them in the bread crumbs. Spray a baking sheet or dish with cooking spray. Add the chicken breasts in one layer, slightly separated.
Bake about 30 minutes or until browned and the chicken is done through. (The juices will run clear when pierced.)
(Note: I make wholewheat bread crumbs by throwing homemade, wholewheat bread into the food processor a bit at a time.)
Cauliflower with Sour Cream Sauce
1 small head of cauliflower
1 cup skim milk
2 tablespoons cornstarch
Dash of cayenne pepper
Grind of black pepper
1/2 cup minced or grated onion
1 cup fat-free sour cream
Cut the cauliflower into florets. Steam over gently boiling water for 15-20 minutes or until just done.
Meanwhile make the sauce. Warm the milk in a saucepan. Dissolve the cornstarch in a bit of water and stir into the milk. Cook over medium heat, stirring constantly, until thickened. Add the cayenne pepper, black pepper, onion and sour cream. Heat gently.
Pour the sauce over the cauliflower. Serve hot.
Drop Biscuits
I had not made biscuits in a while because most recipes call for solid fats, i.e. shortening or butter. My husband’s dietitian told me to use only soft margarine or oil; therefore, I tried making drop biscuits using oil. In my first attempt, I used half wholewheat flour. They were OK, but did not taste much like biscuits so I use all-purpose flour in these. I consider it a carb splurge whenever I use white flour. If you are a diabetic, it would be best not to serve these with another heavy starch; therefore, this menu calls for low carb vegetables and a fruit crisp for dessert.
2 cups all-purpose flour
1 tablespoon baking powder
(or 2 tablespoons sodium-free baking powder)
1/2 teaspoon baking soda
(or 1 teaspoon sodium-free baking soda)
pinch of salt (optional)
3/4 cup buttermilk
1/4 cup vegetable oil
Preheat the oven to 425 degrees.
Mix the dry ingredients in a bowl. Measure the buttermilk and oil in another container, then pour the mixture onto the dry ingredients. Stir just until blended. Drop large scoops of dough with a soup spoon onto an ungreased cookie sheet. Bake for 10-15 minutes until browned on top.
Cherry Crisp
2 14-ounce cans unsweetened tart cherries
1 1/2 teaspoons almond extract
1 cup (measures-like-sugar) sugar substitute
1 1/2 tablespoons cornstarch
3 tablespoons (measures-like-sugar) sugar substitute
3 tablespoons brown sugar
1/4 cup wholewheat flour
1 teaspoon ground cinnamon
1/2 cup old-fashioned oatmeal
6 tablespoons vegetable oil
1/2 cup sliced almonds
cooking spray
Drain the cherries and reserve the juice. (You should have one cup of juice.) Add the juice to a sauce pan along with the almond extract and sugar substitute. Mix the cornstarch with a bit of water and whisk it into the juice mixture. Cook over medium heat stirring constantly until it is clear and thickened. Add the cherries. Set aside to cool slightly.
Preheat the oven to 375 degrees.
Mix the 3 tablespoons of sugar substitute, the brown sugar, flour, cinnamon and oatmeal in a large bowl. Toss with the vegetable oil and stir in the almonds. Spray a 2-quart baking dish with cooking spray. Add the cherries and top with the oatmeal mixture.
Bake 35-40 minutes or until the top is crispy.
Planning: Since I use my oven more than my frying pan these days, I often have to juggle things in the oven. The cherry crisp can be made ahead and served at room temperature or warmed a bit. On the other hand, you can bake it side by side with the chicken. They are both baked at 375 degrees. Start the crisp about 10 minutes ahead of the chicken. Prepare the vegetables while they are cooking. When the chicken and crisp come out, turn the oven to 425 degrees and have the biscuits ready to go in.
I do not really count calories; I just avoid empty calories such as fat and simple carbohydrates like sugar. I do control salt and add a lot of fiber. We eat filling meals and rarely feel hungry yet we are both losing weight slowly and steadily. (Hunger pangs are the undoing of many diets.) My husband’s blood sugar is staying in the normal range on this regime.
The American Diabetes Association recommendation for planning a plate is a good common sense guide. Divide the plate in half. Divide one half in half again. Fill one quarter with your meat or other protein food. The other quarter will be filled with your carb. Round out the meal by filling the remaining half a plate with low carb vegetables and serve a fruit dessert.
To the following meal, I add steamed green vegetables or a salad. (Hint: Some frozen vegetables contain too much sodium. After standing in the store reading frozen vegetable packages, I discovered that BirdsEye® unseasoned steamers contain–guess what?–vegetables and nothing else.)
Oven-fried Chicken
3 boneless, skinless chicken breasts
1 cup low sodium, wholewheat bread crumbs
1/2 teaspoon oregano
1/2 teaspoon parsley
1/4 cup grated Parmesan cheese
1 cup (approximately) mayonnaise
Cooking spray
Preheat the oven to 375 degrees. Pound the chicken breasts to flatten and tenderize. Mix the breadcrumbs, herbs and Parmesan. Cut each chicken breast in half and brush them with the mayonnaise. Roll them in the bread crumbs. Spray a baking sheet or dish with cooking spray. Add the chicken breasts in one layer, slightly separated.
Bake about 30 minutes or until browned and the chicken is done through. (The juices will run clear when pierced.)
(Note: I make wholewheat bread crumbs by throwing homemade, wholewheat bread into the food processor a bit at a time.)
Cauliflower with Sour Cream Sauce
1 small head of cauliflower
1 cup skim milk
2 tablespoons cornstarch
Dash of cayenne pepper
Grind of black pepper
1/2 cup minced or grated onion
1 cup fat-free sour cream
Cut the cauliflower into florets. Steam over gently boiling water for 15-20 minutes or until just done.
Meanwhile make the sauce. Warm the milk in a saucepan. Dissolve the cornstarch in a bit of water and stir into the milk. Cook over medium heat, stirring constantly, until thickened. Add the cayenne pepper, black pepper, onion and sour cream. Heat gently.
Pour the sauce over the cauliflower. Serve hot.
Drop Biscuits
I had not made biscuits in a while because most recipes call for solid fats, i.e. shortening or butter. My husband’s dietitian told me to use only soft margarine or oil; therefore, I tried making drop biscuits using oil. In my first attempt, I used half wholewheat flour. They were OK, but did not taste much like biscuits so I use all-purpose flour in these. I consider it a carb splurge whenever I use white flour. If you are a diabetic, it would be best not to serve these with another heavy starch; therefore, this menu calls for low carb vegetables and a fruit crisp for dessert.
2 cups all-purpose flour
1 tablespoon baking powder
(or 2 tablespoons sodium-free baking powder)
1/2 teaspoon baking soda
(or 1 teaspoon sodium-free baking soda)
pinch of salt (optional)
3/4 cup buttermilk
1/4 cup vegetable oil
Preheat the oven to 425 degrees.
Mix the dry ingredients in a bowl. Measure the buttermilk and oil in another container, then pour the mixture onto the dry ingredients. Stir just until blended. Drop large scoops of dough with a soup spoon onto an ungreased cookie sheet. Bake for 10-15 minutes until browned on top.
Cherry Crisp
2 14-ounce cans unsweetened tart cherries
1 1/2 teaspoons almond extract
1 cup (measures-like-sugar) sugar substitute
1 1/2 tablespoons cornstarch
3 tablespoons (measures-like-sugar) sugar substitute
3 tablespoons brown sugar
1/4 cup wholewheat flour
1 teaspoon ground cinnamon
1/2 cup old-fashioned oatmeal
6 tablespoons vegetable oil
1/2 cup sliced almonds
cooking spray
Drain the cherries and reserve the juice. (You should have one cup of juice.) Add the juice to a sauce pan along with the almond extract and sugar substitute. Mix the cornstarch with a bit of water and whisk it into the juice mixture. Cook over medium heat stirring constantly until it is clear and thickened. Add the cherries. Set aside to cool slightly.
Preheat the oven to 375 degrees.
Mix the 3 tablespoons of sugar substitute, the brown sugar, flour, cinnamon and oatmeal in a large bowl. Toss with the vegetable oil and stir in the almonds. Spray a 2-quart baking dish with cooking spray. Add the cherries and top with the oatmeal mixture.
Bake 35-40 minutes or until the top is crispy.
Planning: Since I use my oven more than my frying pan these days, I often have to juggle things in the oven. The cherry crisp can be made ahead and served at room temperature or warmed a bit. On the other hand, you can bake it side by side with the chicken. They are both baked at 375 degrees. Start the crisp about 10 minutes ahead of the chicken. Prepare the vegetables while they are cooking. When the chicken and crisp come out, turn the oven to 425 degrees and have the biscuits ready to go in.
Thursday, August 27, 2009
Late Summer Fruit
It is hard to believe that summer is almost gone. Peach season is nearly over, and strawberry season is just a memory. However, the late summer and early fall fruits are ripening. My husband’s fig trees and grapevines are prolific right now. And apples and pears will soon be flooding the supermarkets. These fruits are a boon to diabetics because of their low glycemic index (the rate at which a food turns to glucose in the bloodstream).
Fruit is such an important source of nutrients. Figs are loaded with minerals and fiber. Muscadine grapes are touted as a health food because of their powerful antioxidants. Pears are also highly rich in nutrients, and we all know, "An apple a day keeps the doctor away." All of these fruits are wonderful just eaten out of hand, but sometimes I like to be creative. Of course, I try to prepare fruit without added sugar using non-caloric sweetener instead. The fruit itself is a source of fructose (the naturally occurring sugar found in fruit); however, it is moderated by the fiber content. Added sugar only adds empty calories and raises the glycemic index of fresh fruit.
Fresh Fig Salsa
1/4 cup diced green pepper 1 small jalapeno pepper, seeded and diced
2 tablespoons diced red onion
1 small vine-ripened tomato, diced
1/2 cup cubed pineapple, fresh or canned2 tablespoons fresh lime juice
1 teaspoon lime zest
1/2 teaspoon coriander
1 cup diced firm ripe fresh figs
Combine the green pepper, jalapeno, and onion in the food processor. Pulse until finely chopped. Add the tomato, pineapple, lime juice, lime zest and coriander and pulse a few times until the tomato and pineapple are coarsely chopped.
Put the diced figs in a small mixing bowl. Add the ingredients from the food processor and stir. (Dice the figs by hand so they will not turn to mush. Mine were small so I just cut them into eighths.) This salsa goes well with grilled chicken or fish.
Poached Figs
10-12 small ripe figs
3/4 cup red wine
1/2 cup water
1 teaspoon cinnamon
1/2 teaspoon allspice
2 tablespoons fresh lemon juice
2 tablespoons measures-like-sugar sweetener
Sugar-free whipped topping
Trim the figs and set aside. Mix the wine, water, cinnamon and allspice in a saucepan and bring to a boil. Reduce the heat to barely simmering and add the figs. Poach 15-20 minutes, stirring once (very gently) halfway through the cooking time. Remove the figs with a slotted spoon.
Turn up the heat to medium and boil the poaching liquid to reduce to 1/2 a cup. Stir in the lemon juice and sweetener. Pour over the figs. Chill. Serve with sugar-free whipped topping.
Muscadine Grape Sauce
1 1/2 pounds muscadine grapes,
1/2 cup cider vinegar
1 1/2 teaspoons cinnamon
1 teaspoon allspice
1/2 cup measures-like-sugar sweetener
Wash the grapes and remove from the stems. Squeeze each grape until the pulp pops out. Put the pulp and juice in one sauce pan and hulls in another. Bring the pulps to a low boil and simmer 20 minutes or until the seeds are released. Cover the hulls with water and boil over medium for 15 minutes or until tender.
Put a wire sieve over the pan with the hulls and add the pulps stirring and pressing until the pulp falls into the pan with the hulls leaving the seeds behind in the sieve. Boil the mixture over medium low, stirring occasionally, about one hour or until the sauce is somewhat thickened. Add the vinegar, cinnamon and allspice and boil another 10 minutes. Stir in the sweetener.
You should have about 1 pint of sauce. Cover tightly and refrigerate. Use as a condiment with meat.
Baked Apples
4 apples
1 tablespoon lemon juice
2/3 cup measures-like-sugar sweetener
1 teaspoon cinnamon
2 tablespoons heart-healthy margarine
Preheat the oven to 350 degrees. Wash the apples and core but leave the peel on. Brush the centers with lemon juice. Mix the sweetener and cinnamon. Fill each apple center with the mixture and top with 1/2 a tablespoon of margarine.
Put the apples in a baking dish and cover with foil. Bake 45 to 50 minutes or until the apples are soft.
Apples and Cheddar
This is a beautifully simple way to enjoy apples, but be careful with the cheese because of the sodium. Cheese is a favorite indulgence of mine; I slice it very thin with a cheese slicer to make it go further. I like apples and cheddar for a bedtime snack.
1/2 apple, sliced
1/2 ounce reduced-fat cheddar, thinly sliced
Sandwich cheddar slices between the apple slices and enjoy.
Pear Crisp
3 pounds ripe pears
1 tablespoon fresh lemon juice
1/3 cup measures-like-sugar sweetener
1 tablespoon cornstarch
1 1/2 teaspoons cinnamon
Topping:
3 tablespoons measures-like-sugar sweetener
3 tablespoons brown sugar
1/4 cup whole wheat flour
1 teaspoon cinnamon
6 tablespoons vegetable oil
1/2 cup old-fashioned oatmeal
1/2 cup sliced almonds
Preheat the oven to 375 degrees. Spray a 2-quart baking dish with cooking spray.
Peel and core the pears and cut them lengthwise into 1/2-inch-thick slices. Toss the pears with the lemon juice. Combine the sweetener, cornstarch and cinnamon. Toss with the pears to coat. Put the pear mixture into the prepared baking dish.
Combine the topping ingredients. Sprinkle over the pears. Bake 40 minutes. Cool 20 minutes on a wire rack. Serve warm or at room temperature.
Fruit is such an important source of nutrients. Figs are loaded with minerals and fiber. Muscadine grapes are touted as a health food because of their powerful antioxidants. Pears are also highly rich in nutrients, and we all know, "An apple a day keeps the doctor away." All of these fruits are wonderful just eaten out of hand, but sometimes I like to be creative. Of course, I try to prepare fruit without added sugar using non-caloric sweetener instead. The fruit itself is a source of fructose (the naturally occurring sugar found in fruit); however, it is moderated by the fiber content. Added sugar only adds empty calories and raises the glycemic index of fresh fruit.
Fresh Fig Salsa
1/4 cup diced green pepper 1 small jalapeno pepper, seeded and diced
2 tablespoons diced red onion
1 small vine-ripened tomato, diced
1/2 cup cubed pineapple, fresh or canned2 tablespoons fresh lime juice
1 teaspoon lime zest
1/2 teaspoon coriander
1 cup diced firm ripe fresh figs
Combine the green pepper, jalapeno, and onion in the food processor. Pulse until finely chopped. Add the tomato, pineapple, lime juice, lime zest and coriander and pulse a few times until the tomato and pineapple are coarsely chopped.
Put the diced figs in a small mixing bowl. Add the ingredients from the food processor and stir. (Dice the figs by hand so they will not turn to mush. Mine were small so I just cut them into eighths.) This salsa goes well with grilled chicken or fish.
Poached Figs
10-12 small ripe figs
3/4 cup red wine
1/2 cup water
1 teaspoon cinnamon
1/2 teaspoon allspice
2 tablespoons fresh lemon juice
2 tablespoons measures-like-sugar sweetener
Sugar-free whipped topping
Trim the figs and set aside. Mix the wine, water, cinnamon and allspice in a saucepan and bring to a boil. Reduce the heat to barely simmering and add the figs. Poach 15-20 minutes, stirring once (very gently) halfway through the cooking time. Remove the figs with a slotted spoon.
Turn up the heat to medium and boil the poaching liquid to reduce to 1/2 a cup. Stir in the lemon juice and sweetener. Pour over the figs. Chill. Serve with sugar-free whipped topping.
Muscadine Grape Sauce
1 1/2 pounds muscadine grapes,
1/2 cup cider vinegar
1 1/2 teaspoons cinnamon
1 teaspoon allspice
1/2 cup measures-like-sugar sweetener
Wash the grapes and remove from the stems. Squeeze each grape until the pulp pops out. Put the pulp and juice in one sauce pan and hulls in another. Bring the pulps to a low boil and simmer 20 minutes or until the seeds are released. Cover the hulls with water and boil over medium for 15 minutes or until tender.
Put a wire sieve over the pan with the hulls and add the pulps stirring and pressing until the pulp falls into the pan with the hulls leaving the seeds behind in the sieve. Boil the mixture over medium low, stirring occasionally, about one hour or until the sauce is somewhat thickened. Add the vinegar, cinnamon and allspice and boil another 10 minutes. Stir in the sweetener.
You should have about 1 pint of sauce. Cover tightly and refrigerate. Use as a condiment with meat.
Baked Apples
4 apples
1 tablespoon lemon juice
2/3 cup measures-like-sugar sweetener
1 teaspoon cinnamon
2 tablespoons heart-healthy margarine
Preheat the oven to 350 degrees. Wash the apples and core but leave the peel on. Brush the centers with lemon juice. Mix the sweetener and cinnamon. Fill each apple center with the mixture and top with 1/2 a tablespoon of margarine.
Put the apples in a baking dish and cover with foil. Bake 45 to 50 minutes or until the apples are soft.
Apples and Cheddar
This is a beautifully simple way to enjoy apples, but be careful with the cheese because of the sodium. Cheese is a favorite indulgence of mine; I slice it very thin with a cheese slicer to make it go further. I like apples and cheddar for a bedtime snack.
1/2 apple, sliced
1/2 ounce reduced-fat cheddar, thinly sliced
Sandwich cheddar slices between the apple slices and enjoy.
Pear Crisp
3 pounds ripe pears
1 tablespoon fresh lemon juice
1/3 cup measures-like-sugar sweetener
1 tablespoon cornstarch
1 1/2 teaspoons cinnamon
Topping:
3 tablespoons measures-like-sugar sweetener
3 tablespoons brown sugar
1/4 cup whole wheat flour
1 teaspoon cinnamon
6 tablespoons vegetable oil
1/2 cup old-fashioned oatmeal
1/2 cup sliced almonds
Preheat the oven to 375 degrees. Spray a 2-quart baking dish with cooking spray.
Peel and core the pears and cut them lengthwise into 1/2-inch-thick slices. Toss the pears with the lemon juice. Combine the sweetener, cornstarch and cinnamon. Toss with the pears to coat. Put the pear mixture into the prepared baking dish.
Combine the topping ingredients. Sprinkle over the pears. Bake 40 minutes. Cool 20 minutes on a wire rack. Serve warm or at room temperature.
Friday, August 21, 2009
A Few Healthy Main Courses
On a low cholesterol diet, you may only have 3 servings of lean beef or pork (my husband’s favorites) per week so I have to be creative in coming up with tasty main dishes. I serve a lot of poultry and fish–especially fish high in omega-3 fatty acids. It is amazing how fast we have adjusted. Lean poultry or fish, complex carbohydrates and high fiber vegetables can make a satisfying meal.
Since I cannot just throw some hamburgers in a pan on a busy evening, I tried making turkey burgers. I found them a challenge because they tend to dry out and shrink. The first time I cooked them, I just seasoned them and browned on each side. Since turkey needs to be thoroughly done, I covered them and let them cook on low to finish. I opened the skillet to find little, tiny burgers sitting in a pan full of liquid. I guess I could have served meatball soup! My solution is to add heart-healthy oatmeal, onion and bell pepper and cook longer on lower heat without covering. It works.
Mexican Turkey Burgers
1 pound ground turkey
2 tablespoons minced onion
2 tablespoons minced bell pepper
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/3 cup old-fashioned oatmeal
Cooking spray
Combine the first 5 ingredients. Put the oatmeal in the food processor and pulse a few times until it is the consistency of bread crumbs. Add to the turkey mixture. Combine well and shape into four patties.
Spray a skillet with cooking spray and cook over low heat about 7-8 minutes per side or until done through. Serve with salt-free salsa and fat-free sour cream or with ketchup.
Buttermilk-Marinated Chicken Breasts
Only some of the buttermilk stays in the breasts so I do not worry too much about the sodium in this recipe, but I do look for the buttermilk with the least sodium. Gustafson® whole-milk buttermilk has 130 mg per cup. It is too high in fat for drinking, but it is great for this use and it comes in quart bottles so you do not have to buy too much at a time.
4 skinless, boneless chicken breasts
1 cup buttermilk
1 teaspoon onion powder
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon dried thyme
Pound the chicken breasts with a meat mallet until a bit thin, but not as thin as for a scallopini. Mix the remaining ingredients in a shallow container and add the chicken. Marinate 4 hours or so in the refrigerator. Grill on a charcoal grill or under the broiler (5 inches from the heat) until done, turning once–about 6 minutes per side.
Mock Fried Fish
During my label reading excursions, I found that Panko crumbs are lower in sodium than regular (purchased) bread crumbs and they make a nice crispy crust. The Panko crumbs I use have only 75 mg of sodium per 1/2 cup. Unseasoned bread crumbs have about 220 and seasoned breadcrumbs 420 mg in 1/4 of a cup.
Fish fillets
Mayonnaise (I use my homemade salt-free mayo made with egg substitute)
Panko crumbs
Cooking spray
Lemon wedges
Preheat the oven to 400 degrees. Pat the fish dry with paper towels. Put some mayonnaise in a small bowl. (You do not want to brush the fish and dip the brush back into the container.) Brush the fish fillets with the mayonnaise. Add some panko crumbs to a plate. Roll the fish in the crumbs, patting them to make them stick.
Line a cookie sheet with foil. Fit it with a rack. Spray the rack with cooking spray. Bake 10-15 minutes or until the fish flakes easily and the crust is browned off. The timing will depend on the thickness of the fillets. Serve with lemon wedges.
Baked Salmon with Cucumber/Dill Sauce
1/3 cup fat-free sour cream
1/3 cup fat-free plain yogurt
1 teaspoon dried dill weed
1 teaspoon spicy brown mustard
2 tablespoons lemon juice
1/2 cup cucumber, peeled and coarsely chopped
black pepper
2 salmon fillets
Freshly ground black pepper
Mrs. Dash table blend
Cooking spray
Combine the sour cream, yogurt, dill weed, mustard and lemon juice in a small bowl. Whisk to combine. Stir in the cucumber and season with a few grinds of black pepper. Chill until serving time.
Preheat the oven to 350 degrees. Line a baking pan with aluminum foil. Season the fillets with the black pepper and Mrs. Dash. Spray the pan with cooking spray and spray both sides of the fillets. If the fillets have skin place in baking pan skin-side down. Bake 10-12 minutes or until the salmon is done and opaque in the center. (Do not overcook or they will be dry.)
Serve with the cucumber sauce.
Baked Tuna Croquettes
3 4.5-ounce cans low-sodium tuna, drained and shredded
2 tablespoons minced onions
2 tablespoon minced bell celery
1/3 cup egg substitute
1 teaspoon lemon juice
1/4 teaspoon freshly ground black pepper
3/4 cup panko crumbs, divided
Cooking spray
Preheat the oven to 375 degrees.
Put all the ingredients except the panko crumbs into a mixing bowl. Add 1/4 cup of the panko crumbs and mix. Shape into 6 patties and roll them in the remaining panko crumbs.
Spray a baking sheet with cooking spray. Bake the croquettes on the baking sheet 15 minutes or until done and browned.
Serve with horseradish sauce:
3 tablespoons low fat sour cream
2 teaspoons prepared horseradish
1 teaspoon lemon juice
1 teaspoon Mrs. Dash table blend
Combine all the ingredients. Serve over the croquettes.
Since I cannot just throw some hamburgers in a pan on a busy evening, I tried making turkey burgers. I found them a challenge because they tend to dry out and shrink. The first time I cooked them, I just seasoned them and browned on each side. Since turkey needs to be thoroughly done, I covered them and let them cook on low to finish. I opened the skillet to find little, tiny burgers sitting in a pan full of liquid. I guess I could have served meatball soup! My solution is to add heart-healthy oatmeal, onion and bell pepper and cook longer on lower heat without covering. It works.
Mexican Turkey Burgers
1 pound ground turkey
2 tablespoons minced onion
2 tablespoons minced bell pepper
1/2 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/3 cup old-fashioned oatmeal
Cooking spray
Combine the first 5 ingredients. Put the oatmeal in the food processor and pulse a few times until it is the consistency of bread crumbs. Add to the turkey mixture. Combine well and shape into four patties.
Spray a skillet with cooking spray and cook over low heat about 7-8 minutes per side or until done through. Serve with salt-free salsa and fat-free sour cream or with ketchup.
Buttermilk-Marinated Chicken Breasts
Only some of the buttermilk stays in the breasts so I do not worry too much about the sodium in this recipe, but I do look for the buttermilk with the least sodium. Gustafson® whole-milk buttermilk has 130 mg per cup. It is too high in fat for drinking, but it is great for this use and it comes in quart bottles so you do not have to buy too much at a time.
4 skinless, boneless chicken breasts
1 cup buttermilk
1 teaspoon onion powder
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon dried thyme
Pound the chicken breasts with a meat mallet until a bit thin, but not as thin as for a scallopini. Mix the remaining ingredients in a shallow container and add the chicken. Marinate 4 hours or so in the refrigerator. Grill on a charcoal grill or under the broiler (5 inches from the heat) until done, turning once–about 6 minutes per side.
Mock Fried Fish
During my label reading excursions, I found that Panko crumbs are lower in sodium than regular (purchased) bread crumbs and they make a nice crispy crust. The Panko crumbs I use have only 75 mg of sodium per 1/2 cup. Unseasoned bread crumbs have about 220 and seasoned breadcrumbs 420 mg in 1/4 of a cup.
Fish fillets
Mayonnaise (I use my homemade salt-free mayo made with egg substitute)
Panko crumbs
Cooking spray
Lemon wedges
Preheat the oven to 400 degrees. Pat the fish dry with paper towels. Put some mayonnaise in a small bowl. (You do not want to brush the fish and dip the brush back into the container.) Brush the fish fillets with the mayonnaise. Add some panko crumbs to a plate. Roll the fish in the crumbs, patting them to make them stick.
Line a cookie sheet with foil. Fit it with a rack. Spray the rack with cooking spray. Bake 10-15 minutes or until the fish flakes easily and the crust is browned off. The timing will depend on the thickness of the fillets. Serve with lemon wedges.
Baked Salmon with Cucumber/Dill Sauce
1/3 cup fat-free sour cream
1/3 cup fat-free plain yogurt
1 teaspoon dried dill weed
1 teaspoon spicy brown mustard
2 tablespoons lemon juice
1/2 cup cucumber, peeled and coarsely chopped
black pepper
2 salmon fillets
Freshly ground black pepper
Mrs. Dash table blend
Cooking spray
Combine the sour cream, yogurt, dill weed, mustard and lemon juice in a small bowl. Whisk to combine. Stir in the cucumber and season with a few grinds of black pepper. Chill until serving time.
Preheat the oven to 350 degrees. Line a baking pan with aluminum foil. Season the fillets with the black pepper and Mrs. Dash. Spray the pan with cooking spray and spray both sides of the fillets. If the fillets have skin place in baking pan skin-side down. Bake 10-12 minutes or until the salmon is done and opaque in the center. (Do not overcook or they will be dry.)
Serve with the cucumber sauce.
Baked Tuna Croquettes
3 4.5-ounce cans low-sodium tuna, drained and shredded
2 tablespoons minced onions
2 tablespoon minced bell celery
1/3 cup egg substitute
1 teaspoon lemon juice
1/4 teaspoon freshly ground black pepper
3/4 cup panko crumbs, divided
Cooking spray
Preheat the oven to 375 degrees.
Put all the ingredients except the panko crumbs into a mixing bowl. Add 1/4 cup of the panko crumbs and mix. Shape into 6 patties and roll them in the remaining panko crumbs.
Spray a baking sheet with cooking spray. Bake the croquettes on the baking sheet 15 minutes or until done and browned.
Serve with horseradish sauce:
3 tablespoons low fat sour cream
2 teaspoons prepared horseradish
1 teaspoon lemon juice
1 teaspoon Mrs. Dash table blend
Combine all the ingredients. Serve over the croquettes.
Monday, August 17, 2009
Getting Saucey - The Low Fat Way
I learned to thicken gravy and sauces by making a roux, stirring flour into drippings, oil or melted butter and cooking a minute or so before stirring in the liquid. In an effort to reduce the fat in my recipes, I have been using cornstarch to thicken gravies and sauces; I just dissolve the cornstarch in a little water and whisk it in. Because my husband is diabetic, I started to worry about the carb content of the cornstarch so I did some research and found that a tablespoon of cornstarch contains 7 grams of carbohydrates. By my calculations, if one cup of liquid is thickened with 1 tablespoon of cornstarch, a 1/4 cup serving of the resulting sauce or gravy would have 1.75 grams of carbs from the cornstarch-really not much.
An alternative is Wondra® flour which is a bit lower in carb content and will dissolve if sifted into the liquid, but it takes more flour than cornstarch to thicken a sauce. Another is arrowroot powder which has about the same carb content as cornstarch but you can use less–1/2 to 1/3 less. A drawback to arrowroot is that the sauce must be served immediately or it will thin so reheating leftovers would not work well. Reducing a sauce is another way to thicken it, but remember that reduction will concentrate any salt you may have added. I also checked the reviews on carb-free, non-starch thickeners. One reviewer said the thickener gave the sauce such a horrible flavor she had to throw it away. I decided not to try it.
I am sticking with cornstarch; it is easy to find and easy to use. I frequently serve my husband sauces and gravies thickened with cornstarch and have noticed no effect on his glucose readings.
Chicken Paprika
This was a specialty of mine. I have revised it for healthy eating.
cooking spray
8 ounces button mushrooms, sliced
1 teaspoon lemon juice
3 large bone-in chicken breasts
1 tablespoon olive oil, approximately
1 medium onion, chopped
1 cup low-sodium chicken stock
1 teaspoon paprika
1/2 teaspoon pepper
1 1/2 tablespoons cornstarch
1 cup fat-free sour cream
Brown rice or wholewheat noodles
Spray a skillet with cooking spray and toss the mushrooms with the lemon juice. Cook the mushrooms over medium low, stirring occasionally until soft. Set aside.
Remove the skin and any visible fat from the chicken breasts. Cut them in half with a cleaver. Spray a heavy skillet with cooking spray. Brown the chicken (about 1/2 at a time) slowly on medium heat. Add a bit of olive oil if it begins to stick. Remove the browned chicken and pour off any fat. Return the chicken to the skillet and add the onion, chicken stock, paprika and pepper. Cover and simmer 30 minutes or until the chicken is tender. Remove the chicken to a platter and keep warm.
Dissolve the cornstarch in a bit of water and whisk into the liquid in the skillet. Stir constantly over medium heat until it is thickened. Stir in the mushrooms and sour cream. Gently, heat through and pour over the chicken. Serve with brown rice or whole-wheat noodles. Sprinkle with additional paprika if desired.
Pot Roast
I like to make sure all the fat is removed from this recipe so I cook the meat in the morning or the day before and put the whole thing in the refrigerator until time to prepare dinner. That way, any fat solidifies and can be lifted off. (Alternatively, you can pour the liquid into a fat separating cup or skim the fat off. However, lifting off the solidified fat is the most effective method.)
3 tablespoons olive oil
4-5 lb. beef rump roast or bottom round roast
1 medium onion sliced
1 clove garlic, crushed and minced
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 bay leaf, crumbled
2 teaspoons black pepper
1/2 cup dry red wine
1 1/2 cups water
6 baby onions
10 baby carrots
2 tablespoons cornstarch
Heat the oil in a Dutch oven or heavy kettle. Over medium heat, brown the roast along with the sliced onion. Keep turning the roast until it is browned on all sides. Discard the sliced onion. To the drippings, add the garlic, herbs, and peppercorns; stir 1/2 minute or so. Add the wine and water. Bring the kettle to a boil; then reduce heat to low, cover and simmer for 2 1/2 to 3 hours. The meat should be very tender. Refrigerate until the fat has solidified.
Lift the fat off the liquid with a skimmer. Return the liquid and roast to the stove. Add the onions and carrots and bring to a low boil. Reduce the heat and simmer 30 minutes or until the vegetables are done.
Gravy: Remove the meat and vegetables to a platter and keep warm. Stir the cornstarch into a small amount of water and add to the kettle, stirring until mixed. Cook, stirring constantly, over medium heat until thickened. Pass the gravy with the meat and vegetables. Serve with brown rice.
Turkey Cutlets with Gravy
I saw these in the grocery store one busy afternoon. Knowing that turkey breast is probably the lowest in fat of any meat you can find, I bought them having no idea what I would do with them. This is what I came up with. It somewhat duplicates the taste of turkey cooked with stuffing.
Cooking spray
4 thinly sliced turkey cutlets
2 tablespoons minced onion
1 tablespoon minced celery
1/2 teaspoon sage
1 cup chicken broth
1 tablespoon cornstarch
Spray a heavy skillet with cooking spray. Quickly brown the cutlets over medium heat. Add the onion, celery, sage and chicken broth. Simmer about 15 minutes or until the turkey is done and tender. Remove the turkey to a platter and keep warm.
Stir the cornstarch into a bit of water and whisk into the liquid in the pan. Cook and stir over medium heat until thickened. Serve the gravy over the turkey cutlets.
Mushroom Sauce
1/2 ounce dried mushrooms
1 cup boiling water
cooking spray
8 ounces button mushrooms, sliced
pepper
pinch of nutmeg
1 1/2 tablespoons cornstarch
1 cup fat-free half and half
Put the dried mushrooms in a heat-proof bowl and add the boiling water. Let them sit about 1/2 an hour to soften. Meanwhile, spray a heavy skillet with cooking spray and cook the fresh mushrooms over low heat until softened.
Drain the dried mushrooms reserving the broth. Chop the dried mushrooms. Add them along with the broth, pepper and nutmeg to the sauteed mushrooms. Simmer about 5 minutes. Mix the cornstarch with a bit of water and stir into the mushroom mixture. Cook over medium heat, stirring constantly, until thickened. Stir in the half and half and heat through.
Serve over almost anything.
An alternative is Wondra® flour which is a bit lower in carb content and will dissolve if sifted into the liquid, but it takes more flour than cornstarch to thicken a sauce. Another is arrowroot powder which has about the same carb content as cornstarch but you can use less–1/2 to 1/3 less. A drawback to arrowroot is that the sauce must be served immediately or it will thin so reheating leftovers would not work well. Reducing a sauce is another way to thicken it, but remember that reduction will concentrate any salt you may have added. I also checked the reviews on carb-free, non-starch thickeners. One reviewer said the thickener gave the sauce such a horrible flavor she had to throw it away. I decided not to try it.
I am sticking with cornstarch; it is easy to find and easy to use. I frequently serve my husband sauces and gravies thickened with cornstarch and have noticed no effect on his glucose readings.
Chicken Paprika
This was a specialty of mine. I have revised it for healthy eating.
cooking spray
8 ounces button mushrooms, sliced
1 teaspoon lemon juice
3 large bone-in chicken breasts
1 tablespoon olive oil, approximately
1 medium onion, chopped
1 cup low-sodium chicken stock
1 teaspoon paprika
1/2 teaspoon pepper
1 1/2 tablespoons cornstarch
1 cup fat-free sour cream
Brown rice or wholewheat noodles
Spray a skillet with cooking spray and toss the mushrooms with the lemon juice. Cook the mushrooms over medium low, stirring occasionally until soft. Set aside.
Remove the skin and any visible fat from the chicken breasts. Cut them in half with a cleaver. Spray a heavy skillet with cooking spray. Brown the chicken (about 1/2 at a time) slowly on medium heat. Add a bit of olive oil if it begins to stick. Remove the browned chicken and pour off any fat. Return the chicken to the skillet and add the onion, chicken stock, paprika and pepper. Cover and simmer 30 minutes or until the chicken is tender. Remove the chicken to a platter and keep warm.
Dissolve the cornstarch in a bit of water and whisk into the liquid in the skillet. Stir constantly over medium heat until it is thickened. Stir in the mushrooms and sour cream. Gently, heat through and pour over the chicken. Serve with brown rice or whole-wheat noodles. Sprinkle with additional paprika if desired.
Pot Roast
I like to make sure all the fat is removed from this recipe so I cook the meat in the morning or the day before and put the whole thing in the refrigerator until time to prepare dinner. That way, any fat solidifies and can be lifted off. (Alternatively, you can pour the liquid into a fat separating cup or skim the fat off. However, lifting off the solidified fat is the most effective method.)
3 tablespoons olive oil
4-5 lb. beef rump roast or bottom round roast
1 medium onion sliced
1 clove garlic, crushed and minced
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 bay leaf, crumbled
2 teaspoons black pepper
1/2 cup dry red wine
1 1/2 cups water
6 baby onions
10 baby carrots
2 tablespoons cornstarch
Heat the oil in a Dutch oven or heavy kettle. Over medium heat, brown the roast along with the sliced onion. Keep turning the roast until it is browned on all sides. Discard the sliced onion. To the drippings, add the garlic, herbs, and peppercorns; stir 1/2 minute or so. Add the wine and water. Bring the kettle to a boil; then reduce heat to low, cover and simmer for 2 1/2 to 3 hours. The meat should be very tender. Refrigerate until the fat has solidified.
Lift the fat off the liquid with a skimmer. Return the liquid and roast to the stove. Add the onions and carrots and bring to a low boil. Reduce the heat and simmer 30 minutes or until the vegetables are done.
Gravy: Remove the meat and vegetables to a platter and keep warm. Stir the cornstarch into a small amount of water and add to the kettle, stirring until mixed. Cook, stirring constantly, over medium heat until thickened. Pass the gravy with the meat and vegetables. Serve with brown rice.
Turkey Cutlets with Gravy
I saw these in the grocery store one busy afternoon. Knowing that turkey breast is probably the lowest in fat of any meat you can find, I bought them having no idea what I would do with them. This is what I came up with. It somewhat duplicates the taste of turkey cooked with stuffing.
Cooking spray
4 thinly sliced turkey cutlets
2 tablespoons minced onion
1 tablespoon minced celery
1/2 teaspoon sage
1 cup chicken broth
1 tablespoon cornstarch
Spray a heavy skillet with cooking spray. Quickly brown the cutlets over medium heat. Add the onion, celery, sage and chicken broth. Simmer about 15 minutes or until the turkey is done and tender. Remove the turkey to a platter and keep warm.
Stir the cornstarch into a bit of water and whisk into the liquid in the pan. Cook and stir over medium heat until thickened. Serve the gravy over the turkey cutlets.
Mushroom Sauce
1/2 ounce dried mushrooms
1 cup boiling water
cooking spray
8 ounces button mushrooms, sliced
pepper
pinch of nutmeg
1 1/2 tablespoons cornstarch
1 cup fat-free half and half
Put the dried mushrooms in a heat-proof bowl and add the boiling water. Let them sit about 1/2 an hour to soften. Meanwhile, spray a heavy skillet with cooking spray and cook the fresh mushrooms over low heat until softened.
Drain the dried mushrooms reserving the broth. Chop the dried mushrooms. Add them along with the broth, pepper and nutmeg to the sauteed mushrooms. Simmer about 5 minutes. Mix the cornstarch with a bit of water and stir into the mushroom mixture. Cook over medium heat, stirring constantly, until thickened. Stir in the half and half and heat through.
Serve over almost anything.
Friday, August 14, 2009
Vegetable Sides
Keeping vegetables healthy is a real challenge for me since I was raised in the South where vegetables where almost always cooked a long time with some sort of smoked pork or smothered with butter. If not, they were baked into casseroles using canned soups. They were yummy but too full of fat and salt for our diet today. I think I most miss fried green tomatoes. The recipes below are still yummy, but revised for healthy eating. There is even a recipe for oven-fried green tomatoes.
Collard Greens
2 pounds collard greens
1 tablespoon olive oil
1 small onion, diced
1-2 jalapeno peppers (or other hot peppers)
1 clove of garlic, peeled and minced
1 tablespoon Cajun seasoning*
3 cups low-sodium, low-fat chicken stock
Cider vinegar, optional
Thoroughly wash the collard greens; cut out the center stem and discard. Cut the greens into wide strips. Add the olive oil to a large kettle and saute the onion, jalapenos and garlic until they are translucent. Add the greens, Cajun seasoning and chicken stock. Bring the pot to a boil, reduce the heat, cover and simmer 20-30 minutes or until done–do not overcook. Add a splash of vinegar to each serving if desired.
*Homemade sodium-free Cajun seasoning: Combine 4 teaspoons paprika, 3 teaspoons garlic powder, 3 teaspoons ground black pepper, 1 1/2 teaspoon cayenne pepper, 1 1/2 teaspoon white pepper, 2 1/2 teaspoons onion powder, 1 1/2 teaspoon dried thyme -- crumbled, 1 1/2 teaspoon dried oregano -- crumbled. Store in an airtight container.
Squash and Onions
Butter flavored cooking spray
1 large sweet onion, sliced
5 medium squash, sliced
1/2 cup low-sodium, low-fat chicken stock
pinch of salt, optional
Several grinds of black pepper
2 tablespoons heart-healthy margarine
Spray a heavy skillet with cooking spray. Add the sliced onion and cook over medium heat until they are beginning to cook and are translucent. Add the sliced squash, the stock, the salt, if using, and the black pepper. Cook about 15 minutes or until the squash in done. Stir in the margarine.
Squash Casserole
6-8 medium squash
1 medium onion
1 cup low-sodium chicken stock
1 1/2 tablespoons cornstarch
1/2 cup fat-free sour cream
1/4 teaspoon cayenne pepper
pinch of salt, optional
2 tablespoons soft, heart-healthy margarine
1/2 cup egg substitute
1/2 green bell pepper, chopped
cooking spray
1/3 cup grated Swiss cheese
Slice the squash and chop the onion. Simmer together with a little water until tender, 10-15 minutes. Drain in a colander.
Meanwhile, add 3/4 cup of the chicken stock to a small sauce pan. Dissolve the cornstarch into the remaining 1/4 cup stock. Whisk into the stock and cook over medium heat, whisking constantly, until done and thickened. Stir in the sour cream, cayenne pepper and salt, if using.
Preheat the oven to 350 degrees. In a large bowl, combine the drained squash and onions, the chicken stock mixture, the margarine, the egg substitute, and the bell pepper. Stir to combine. Spray a 3-quart casserole dish with cooking spray. Add the squash mixture. Top with the grated cheese. Bake 20-30 minutes or until firm.
Oven-Fried Green Tomatoes
1/2 cup egg substitute
3 tablespoons buttermilk
2 teaspoons Cajun seasoning (see above)
1/4 cup flour
3/4 cup panko crumbs
2 large green tomatoes, sliced 1/4-inch thick
Cooking Spray
Line a baking sheet with aluminum foil and fit it with a wire rack. Spray it with cooking spray.
Preheat the oven to 400 degrees. Mix together the egg substitute and buttermilk in a small bowl. Put the flour in a small dish and the panko crumbs in another. Dip the tomato slices in the flour, then the egg mixture, then the panko crumbs. Put them on the wire rack. Bake 25-30 minutes or until browned and crisp.
Spaghetti with Summer Sauce
2 pounds medium to large ripe tomatoes (3-6, depending on size)
2 whole cloves of garlic, peeled, crushed and chopped
1 small bunch fresh basil, leaves only, chopped
Pinch of salt, optional
Fresh ground pepper to taste
1/3 cup extra virgin olive oil
1/2 pound whole wheat spaghetti
Grated Parmesan cheese
Remove the stem end of the tomatoes and discard. With a sharp knife, coarsely chop the tomatoes and place them along with their juices in a glass or stainless steel bowl. Add the garlic and basil and season to taste with salt and pepper. Stir in the olive oil. Let the mixture sit at room temperature for about an hour.
Cook the pasta according to package directions and drain. Add the sauce to the hot pasta and toss. Top each serving with a teaspoon of Parmesan.
Balsamic Grilled Vegetables
Recipe courtesy of Dannon®: http://dairyspot.com/kitchen/recipes/sidedishes/yogurt_veggies.html
1 cup balsamic vinegar
1 1/4 cups plain lowfat or fat-free yogurt
2 tablespoon olive oil
2 cloves garlic, minced
2 tablespoon fresh flat-leaf parsley, chopped
3 zucchini, sliced in 1/2-inch rounds
2 baby eggplants, sliced in 1/2-inch rounds
1 sweet onion, sliced in 1/2-inch rounds
1/2 cup roasted red peppers, diced
Pour the balsamic vinegar into a small saucepan. Simmer over medium high and reduce to 3 tablespoons. Cool. Add the cooled vinegar to the yogurt. Mix in the oil, garlic and parsley. Place prepared zucchini, eggplant and onion on a sheet pan and brush with half of the yogurt mixture. On a lightly oiled preheated grill, cook vegetables until golden brown (about 3 to 4 minutes.) Place cooked vegetables on a platter and sprinkle with red peppers. Drizzle remaining yogurt dressing over the vegetables and serve. (Try serving over brown rice.)
Collard Greens
2 pounds collard greens
1 tablespoon olive oil
1 small onion, diced
1-2 jalapeno peppers (or other hot peppers)
1 clove of garlic, peeled and minced
1 tablespoon Cajun seasoning*
3 cups low-sodium, low-fat chicken stock
Cider vinegar, optional
Thoroughly wash the collard greens; cut out the center stem and discard. Cut the greens into wide strips. Add the olive oil to a large kettle and saute the onion, jalapenos and garlic until they are translucent. Add the greens, Cajun seasoning and chicken stock. Bring the pot to a boil, reduce the heat, cover and simmer 20-30 minutes or until done–do not overcook. Add a splash of vinegar to each serving if desired.
*Homemade sodium-free Cajun seasoning: Combine 4 teaspoons paprika, 3 teaspoons garlic powder, 3 teaspoons ground black pepper, 1 1/2 teaspoon cayenne pepper, 1 1/2 teaspoon white pepper, 2 1/2 teaspoons onion powder, 1 1/2 teaspoon dried thyme -- crumbled, 1 1/2 teaspoon dried oregano -- crumbled. Store in an airtight container.
Squash and Onions
Butter flavored cooking spray
1 large sweet onion, sliced
5 medium squash, sliced
1/2 cup low-sodium, low-fat chicken stock
pinch of salt, optional
Several grinds of black pepper
2 tablespoons heart-healthy margarine
Spray a heavy skillet with cooking spray. Add the sliced onion and cook over medium heat until they are beginning to cook and are translucent. Add the sliced squash, the stock, the salt, if using, and the black pepper. Cook about 15 minutes or until the squash in done. Stir in the margarine.
Squash Casserole
6-8 medium squash
1 medium onion
1 cup low-sodium chicken stock
1 1/2 tablespoons cornstarch
1/2 cup fat-free sour cream
1/4 teaspoon cayenne pepper
pinch of salt, optional
2 tablespoons soft, heart-healthy margarine
1/2 cup egg substitute
1/2 green bell pepper, chopped
cooking spray
1/3 cup grated Swiss cheese
Slice the squash and chop the onion. Simmer together with a little water until tender, 10-15 minutes. Drain in a colander.
Meanwhile, add 3/4 cup of the chicken stock to a small sauce pan. Dissolve the cornstarch into the remaining 1/4 cup stock. Whisk into the stock and cook over medium heat, whisking constantly, until done and thickened. Stir in the sour cream, cayenne pepper and salt, if using.
Preheat the oven to 350 degrees. In a large bowl, combine the drained squash and onions, the chicken stock mixture, the margarine, the egg substitute, and the bell pepper. Stir to combine. Spray a 3-quart casserole dish with cooking spray. Add the squash mixture. Top with the grated cheese. Bake 20-30 minutes or until firm.
Oven-Fried Green Tomatoes
1/2 cup egg substitute
3 tablespoons buttermilk
2 teaspoons Cajun seasoning (see above)
1/4 cup flour
3/4 cup panko crumbs
2 large green tomatoes, sliced 1/4-inch thick
Cooking Spray
Line a baking sheet with aluminum foil and fit it with a wire rack. Spray it with cooking spray.
Preheat the oven to 400 degrees. Mix together the egg substitute and buttermilk in a small bowl. Put the flour in a small dish and the panko crumbs in another. Dip the tomato slices in the flour, then the egg mixture, then the panko crumbs. Put them on the wire rack. Bake 25-30 minutes or until browned and crisp.
Spaghetti with Summer Sauce
2 pounds medium to large ripe tomatoes (3-6, depending on size)
2 whole cloves of garlic, peeled, crushed and chopped
1 small bunch fresh basil, leaves only, chopped
Pinch of salt, optional
Fresh ground pepper to taste
1/3 cup extra virgin olive oil
1/2 pound whole wheat spaghetti
Grated Parmesan cheese
Remove the stem end of the tomatoes and discard. With a sharp knife, coarsely chop the tomatoes and place them along with their juices in a glass or stainless steel bowl. Add the garlic and basil and season to taste with salt and pepper. Stir in the olive oil. Let the mixture sit at room temperature for about an hour.
Cook the pasta according to package directions and drain. Add the sauce to the hot pasta and toss. Top each serving with a teaspoon of Parmesan.
Balsamic Grilled Vegetables
Recipe courtesy of Dannon®: http://dairyspot.com/kitchen/recipes/sidedishes/yogurt_veggies.html
1 cup balsamic vinegar
1 1/4 cups plain lowfat or fat-free yogurt
2 tablespoon olive oil
2 cloves garlic, minced
2 tablespoon fresh flat-leaf parsley, chopped
3 zucchini, sliced in 1/2-inch rounds
2 baby eggplants, sliced in 1/2-inch rounds
1 sweet onion, sliced in 1/2-inch rounds
1/2 cup roasted red peppers, diced
Pour the balsamic vinegar into a small saucepan. Simmer over medium high and reduce to 3 tablespoons. Cool. Add the cooled vinegar to the yogurt. Mix in the oil, garlic and parsley. Place prepared zucchini, eggplant and onion on a sheet pan and brush with half of the yogurt mixture. On a lightly oiled preheated grill, cook vegetables until golden brown (about 3 to 4 minutes.) Place cooked vegetables on a platter and sprinkle with red peppers. Drizzle remaining yogurt dressing over the vegetables and serve. (Try serving over brown rice.)
Thursday, August 13, 2009
Reduce Fat by Frying in the Oven
Recently, the garden started bearing lots of okra. Like any Southerner, I know that the best way to enjoy okra is fried. Alas, we do not eat fried foods anymore. What to do? Oven fry it! I have done a little bit of oven frying in recent months, mostly chicken and fish. Having set off in this direction, I took a break from broiling, poaching and simple baking. Instead, I have been trying all sorts of recipes for oven fries.
When you deep fry foods, they absorb a incredible amount of fat! Oven frying, on the other hand, lets you control the fat in the food. You still get to bite into that crispy crust around a warm, juicy interior. Some people prefer oven frying to deep frying not only because it is healthier, but because it is easier. Others prefer the taste of oven fried foods.
Oven-fried Sesame Chicken
(Sesame is one of the good oils.)
1 tablespoon reduced sodium soy sauce or red wine*
1 tablespoon water
4 boneless skinless chicken breasts
5 tablespoons sesame seeds
3 tablespoons whole wheat flour
1/4 teaspoon black pepper
Cooking spray
1 tablespoon dark sesame oil
Preheat the oven to 400 degrees.
Mix the soy sauce or wine and water in a shallow dish. Pound the chicken breasts just enough to tenderize and roll them around in the soy sauce mixture to coat. Mix the sesame seeds, flour and pepper in a large sealable bag. Add the chicken breasts. (Discard the soy sauce mixture.) Shake the bag to coat the chicken breasts evenly.
Spray a 13 x 9 x 2-inch baking dish with cooking spray. Add the chicken breasts and drizzle with the sesame oil. Bake 40-45 minutes until they are brown and done.
*If you watching your sodium carefully, use red wine.
Oven-fried Okra
(This is good! I suggest using small pods because they are more tender.)
1/2 pound of small okra pods
3/4 cup stone ground cornmeal
1/4 teaspoon black pepper
Dash of ground cayenne pepper
1/4 cup buttermilk*
1/4 cup egg substitute
Cooking spray
1 tablespoon vegetable oil (canola is best)
Pinch of coarse sea salt, optional
Preheat the oven to 400 degrees. Trim the okra and cut into 1/2-inch pieces. Set aside.
Mix the cornmeal with the black and cayenne pepper. Beat together the buttermilk and egg substitute. Spray a 9 x 9-inch square baking pan with cooking spray and add the tablespoon of oil.
Dip the okra in the egg mixture and then in the cornmeal. Spread out the okra in the prepared pan and bake 30-40 minutes or until crispy and brown. Stir once half way through the baking time. Let cool about 5 minutes and sprinkle with the sea salt, if using.
*The lowest sodium buttermilk I have found is Gustafson® whole buttermilk. Low-fat buttermilk is lower in fat and higher in sodium.
Oven-fried Sweet Potatoes
2 sweet potatoes
1 1/2 tablespoons canola oil
Cooking spray
Measures-like-sugar sweetener
Cinnamon
Preheat the oven to 425 degrees.
Pare the sweet potatoes and cut them in half. Slice the halves crosswise to make half-moon shaped fries. Put the potatoes into a bowl and toss them with the oil.
Line a baking sheet with aluminum foil and spray it with cooking spray. Spread the potatoes on the sheet and bake 40-45 minutes, stirring once or twice, until crispy.
Combine the sweetener and cinnamon in a shaker and sprinkle over the fries.
Oven-fried Onion Rings
1 large sweet onion
1/4 cup egg substitute
1/4 cup buttermilk
1/3 cup all purpose flour
1/4 teaspoon pepper
2/3 cup breadcrumbs or matzo meal
Cooking Spray
Pinch of salt, optional
Preheat the oven to 425 degrees.
Slice the onions into thick slices and divide the slices into rings. Whisk together the egg substitute, buttermilk, flour and pepper to make a thick batter. Put the breadcrumbs or matzo meal into a shallow bowl. (I like to use matzo meal because it is sodium-free.)
Line a baking sheet with aluminum foil. Spray it with cooking spray. Dip the onion rings into the batter and then into the breadcrumbs or matzo meal, coating thoroughly. Put them on the prepared baking sheet touching each other as little as possible.
Bake 8 minutes, then turn them and bake 8 more minutes or until brown and crispy.
Oven-fried Eggplant
Cooking spray
2 tablespoons olive oil
2 small eggplant
1/2 cup egg substitute
2/3 cup low sodium breadcrumbs
1 tablespoon Italian seasoning
2 tablespoons wholewheat flour
2 tablespoons Parmesan cheese
Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and spray it with cook spray. Add the olive oil and tilt to distribute it evenly.
Trim and pare the eggplant. Slice them into 1/2 inch rounds. Put the egg substitute into a shallow bowl. Mix the breadcrumbs, Italian seasoning and flour in another. Dip the eggplant into the egg substitute and then into the breadcrumb mixture, turning to coat thoroughly.
Place the rounds on the prepared baking sheet and give them a spritz of cooking spray. Bake 10 minutes and turn. Sprinkle with the Parmesan cheese and bake another 10 minutes or until done and crispy.
When you deep fry foods, they absorb a incredible amount of fat! Oven frying, on the other hand, lets you control the fat in the food. You still get to bite into that crispy crust around a warm, juicy interior. Some people prefer oven frying to deep frying not only because it is healthier, but because it is easier. Others prefer the taste of oven fried foods.
Oven-fried Sesame Chicken
(Sesame is one of the good oils.)
1 tablespoon reduced sodium soy sauce or red wine*
1 tablespoon water
4 boneless skinless chicken breasts
5 tablespoons sesame seeds
3 tablespoons whole wheat flour
1/4 teaspoon black pepper
Cooking spray
1 tablespoon dark sesame oil
Preheat the oven to 400 degrees.
Mix the soy sauce or wine and water in a shallow dish. Pound the chicken breasts just enough to tenderize and roll them around in the soy sauce mixture to coat. Mix the sesame seeds, flour and pepper in a large sealable bag. Add the chicken breasts. (Discard the soy sauce mixture.) Shake the bag to coat the chicken breasts evenly.
Spray a 13 x 9 x 2-inch baking dish with cooking spray. Add the chicken breasts and drizzle with the sesame oil. Bake 40-45 minutes until they are brown and done.
*If you watching your sodium carefully, use red wine.
Oven-fried Okra
(This is good! I suggest using small pods because they are more tender.)
1/2 pound of small okra pods
3/4 cup stone ground cornmeal
1/4 teaspoon black pepper
Dash of ground cayenne pepper
1/4 cup buttermilk*
1/4 cup egg substitute
Cooking spray
1 tablespoon vegetable oil (canola is best)
Pinch of coarse sea salt, optional
Preheat the oven to 400 degrees. Trim the okra and cut into 1/2-inch pieces. Set aside.
Mix the cornmeal with the black and cayenne pepper. Beat together the buttermilk and egg substitute. Spray a 9 x 9-inch square baking pan with cooking spray and add the tablespoon of oil.
Dip the okra in the egg mixture and then in the cornmeal. Spread out the okra in the prepared pan and bake 30-40 minutes or until crispy and brown. Stir once half way through the baking time. Let cool about 5 minutes and sprinkle with the sea salt, if using.
*The lowest sodium buttermilk I have found is Gustafson® whole buttermilk. Low-fat buttermilk is lower in fat and higher in sodium.
Oven-fried Sweet Potatoes
2 sweet potatoes
1 1/2 tablespoons canola oil
Cooking spray
Measures-like-sugar sweetener
Cinnamon
Preheat the oven to 425 degrees.
Pare the sweet potatoes and cut them in half. Slice the halves crosswise to make half-moon shaped fries. Put the potatoes into a bowl and toss them with the oil.
Line a baking sheet with aluminum foil and spray it with cooking spray. Spread the potatoes on the sheet and bake 40-45 minutes, stirring once or twice, until crispy.
Combine the sweetener and cinnamon in a shaker and sprinkle over the fries.
Oven-fried Onion Rings
1 large sweet onion
1/4 cup egg substitute
1/4 cup buttermilk
1/3 cup all purpose flour
1/4 teaspoon pepper
2/3 cup breadcrumbs or matzo meal
Cooking Spray
Pinch of salt, optional
Preheat the oven to 425 degrees.
Slice the onions into thick slices and divide the slices into rings. Whisk together the egg substitute, buttermilk, flour and pepper to make a thick batter. Put the breadcrumbs or matzo meal into a shallow bowl. (I like to use matzo meal because it is sodium-free.)
Line a baking sheet with aluminum foil. Spray it with cooking spray. Dip the onion rings into the batter and then into the breadcrumbs or matzo meal, coating thoroughly. Put them on the prepared baking sheet touching each other as little as possible.
Bake 8 minutes, then turn them and bake 8 more minutes or until brown and crispy.
Oven-fried Eggplant
Cooking spray
2 tablespoons olive oil
2 small eggplant
1/2 cup egg substitute
2/3 cup low sodium breadcrumbs
1 tablespoon Italian seasoning
2 tablespoons wholewheat flour
2 tablespoons Parmesan cheese
Preheat the oven to 400 degrees. Line a baking sheet with aluminum foil and spray it with cook spray. Add the olive oil and tilt to distribute it evenly.
Trim and pare the eggplant. Slice them into 1/2 inch rounds. Put the egg substitute into a shallow bowl. Mix the breadcrumbs, Italian seasoning and flour in another. Dip the eggplant into the egg substitute and then into the breadcrumb mixture, turning to coat thoroughly.
Place the rounds on the prepared baking sheet and give them a spritz of cooking spray. Bake 10 minutes and turn. Sprinkle with the Parmesan cheese and bake another 10 minutes or until done and crispy.
Wednesday, August 12, 2009
Main Course Salads
The high yesterday was 97! It was definitely a day for salads. What better way to make dinner refreshing than to serve a cool main course salad? The great thing about a pretty plate of salad greens is that you can arrange the other ingredients on top to make an impressive presentation. Eye appeal is always important; however, it is even more so when appetites are dulled by hot, humid weather. A little fresh baked or toasted wholewheat bread will round out the menu.
I am listing some of my favorites below, but the combinations of greens, vegetables, toppings and dressing are endless. Experiment!
Blackened Tilapia Topped Salad
When I worked in Atlanta, I often had a similar salad at a favorite haunt. I do not remember the exact ingredients except that the blackened fish was surrounded with apples, garnished with walnuts and served with a sort of sweet dressing. I came up with this:
4 cups colorful salad greens (I like spring mix)
1/2 cucumber, thinly sliced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
Lime Vinaigrette Dressing (below)
1 apple, cored and sliced into thin wedges
1 tablespoon lemon juice
Blackening Spice (below)
1 pound Tilapia filets (about 4)
Cooking Spray
Olive Oil
1/2 cup pecan or walnut halves
Toss the salad greens, cucumber, tomatoes and onion with 3 tablespoons of the Lime Vinaigrette Dressing. Divide the salad among 4 dinner plates. Meanwhile, toss the apple slices with the lemon juice to keep them from browning. Set aside.
Rub the Tilapia filets with the spice mixture. Spray a heavy cast iron skillet with the cooking spray and heat until it begins to smoke. Cook the filets 1-2 minutes per side or until the fish is opaque. If you need to, add a bit of olive oil to keep them from sticking.
Top each salad with a Tilapia filet. Arrange the apple slices around the fish. Sprinkle with the pecans. Sprinkle each salad with a tablespoon of Lime Vinaigrette.
Blackening Spice
2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon white pepper
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon oregano
Lime Vinaigrette
1/4 cup fresh lime juice
2 tablespoons water
1 teaspoon grated lime zest
3 tablespoons measures-like-sugar sweetener
1 tablespoon spicy brown mustard
1/4 cup vegetable oil
Pepper
Pinch of salt, optional
Whisk together the lime juice, lime zest, honey and mustard. Slowly add the vegetable oil in a stream whisking constantly. Season to taste with pepper and salt, if using, to taste.
Grilled Chicken Topped Caesar Salad
4 skinless, boneless chicken breasts
1 cup buttermilk
1 teaspoon onion powder
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon dried thyme
2 heads Romaine lettuce, coarsely torn
2 tomatoes, cut into 16 wedges
Caesar Dressing (below)
wholewheat croutons (below)
Pound the chicken breasts with a meat mallet until a bit thin, but not as thin as for a scallopini. Mix the remaining ingredients in a shallow container and add the chicken. Marinate 4 hours or so in the refrigerator.
Meanwhile toss the lettuce and tomatoes in a large bowl with enough dressing to coat, but not enough to make the salad soggy. Divide the salad among 4 plates.
Grill the chicken breasts on a charcoal grill or under the broiler (5 inches from the heat) until done, turning once–about 6 minutes per side. Cut the cooked breast into strips, but not all the way through. (The idea is to keep the breasts intact.) Using spatula, top each salad with a chicken breast. Drizzle each breast with a bit of dressing and garnish the salad with croutons.
Caesar Dressing
1 to 2 garlic cloves, finely minced
Juice of one lemon
3 drops of Worcestershire sauce
1/4 cup liquid egg substitute
1/4 cup olive oil
1/4 cup plain fat-free yogurt
2 tablespoons grated Parmesan cheese
Combine the garlic, lemon juice Worcestershire sauce and egg substitute in a medium bowl. Whisk until well blended. Drizzle in the olive oil a bit at time, whisking constantly, until incorporated and smooth. Whisk in the yogurt and Parmesan cheese until smooth.
Whole Wheat Croutons: To make wholewheat croutons: Preheat the oven to 350 degrees and line a cookie sheet or shallow baking pan with aluminum foil. Spray the foil with cooking spray. Cut leftover wholewheat bread into cubes and put them on a baking sheet. Give them a spritz of cooking spray. Toss them with garlic powder and herbs. Bake about 10 minutes or until crisp.
Avocados Stuffed with Shrimp Salad
1/2 a pound cooked shrimp, shelled, deveined, tails removed
1/2 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried dill, or 1 1/2 teaspoons chopped fresh dill
2 tablespoons lemon juice
1 tablespoon mayonnaise
2 tablespoons fat free sour cream
2 ripe avocados
Dill sprigs, optional
Mix the shrimp, celery, onion, 1 tablespoon of the lemon juice, the mayonnaise and the sour cream. Cut the avocados in half and remove the pit. Brush with the remaining tablespoon of lemon juice. Fill the avocado halves with shrimp salad. Garnish with dill sprigs, if desired.
I am listing some of my favorites below, but the combinations of greens, vegetables, toppings and dressing are endless. Experiment!
Blackened Tilapia Topped Salad
When I worked in Atlanta, I often had a similar salad at a favorite haunt. I do not remember the exact ingredients except that the blackened fish was surrounded with apples, garnished with walnuts and served with a sort of sweet dressing. I came up with this:
4 cups colorful salad greens (I like spring mix)
1/2 cucumber, thinly sliced
1/2 cup cherry tomatoes, halved
1/4 red onion, thinly sliced
Lime Vinaigrette Dressing (below)
1 apple, cored and sliced into thin wedges
1 tablespoon lemon juice
Blackening Spice (below)
1 pound Tilapia filets (about 4)
Cooking Spray
Olive Oil
1/2 cup pecan or walnut halves
Toss the salad greens, cucumber, tomatoes and onion with 3 tablespoons of the Lime Vinaigrette Dressing. Divide the salad among 4 dinner plates. Meanwhile, toss the apple slices with the lemon juice to keep them from browning. Set aside.
Rub the Tilapia filets with the spice mixture. Spray a heavy cast iron skillet with the cooking spray and heat until it begins to smoke. Cook the filets 1-2 minutes per side or until the fish is opaque. If you need to, add a bit of olive oil to keep them from sticking.
Top each salad with a Tilapia filet. Arrange the apple slices around the fish. Sprinkle with the pecans. Sprinkle each salad with a tablespoon of Lime Vinaigrette.
Blackening Spice
2 teaspoons paprika
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon white pepper
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon oregano
Lime Vinaigrette
1/4 cup fresh lime juice
2 tablespoons water
1 teaspoon grated lime zest
3 tablespoons measures-like-sugar sweetener
1 tablespoon spicy brown mustard
1/4 cup vegetable oil
Pepper
Pinch of salt, optional
Whisk together the lime juice, lime zest, honey and mustard. Slowly add the vegetable oil in a stream whisking constantly. Season to taste with pepper and salt, if using, to taste.
Grilled Chicken Topped Caesar Salad
4 skinless, boneless chicken breasts
1 cup buttermilk
1 teaspoon onion powder
1 1/2 teaspoons paprika
1/2 teaspoon cayenne pepper
1 teaspoon black pepper
1 teaspoon dried thyme
2 heads Romaine lettuce, coarsely torn
2 tomatoes, cut into 16 wedges
Caesar Dressing (below)
wholewheat croutons (below)
Pound the chicken breasts with a meat mallet until a bit thin, but not as thin as for a scallopini. Mix the remaining ingredients in a shallow container and add the chicken. Marinate 4 hours or so in the refrigerator.
Meanwhile toss the lettuce and tomatoes in a large bowl with enough dressing to coat, but not enough to make the salad soggy. Divide the salad among 4 plates.
Grill the chicken breasts on a charcoal grill or under the broiler (5 inches from the heat) until done, turning once–about 6 minutes per side. Cut the cooked breast into strips, but not all the way through. (The idea is to keep the breasts intact.) Using spatula, top each salad with a chicken breast. Drizzle each breast with a bit of dressing and garnish the salad with croutons.
Caesar Dressing
1 to 2 garlic cloves, finely minced
Juice of one lemon
3 drops of Worcestershire sauce
1/4 cup liquid egg substitute
1/4 cup olive oil
1/4 cup plain fat-free yogurt
2 tablespoons grated Parmesan cheese
Combine the garlic, lemon juice Worcestershire sauce and egg substitute in a medium bowl. Whisk until well blended. Drizzle in the olive oil a bit at time, whisking constantly, until incorporated and smooth. Whisk in the yogurt and Parmesan cheese until smooth.
Whole Wheat Croutons: To make wholewheat croutons: Preheat the oven to 350 degrees and line a cookie sheet or shallow baking pan with aluminum foil. Spray the foil with cooking spray. Cut leftover wholewheat bread into cubes and put them on a baking sheet. Give them a spritz of cooking spray. Toss them with garlic powder and herbs. Bake about 10 minutes or until crisp.
Avocados Stuffed with Shrimp Salad
1/2 a pound cooked shrimp, shelled, deveined, tails removed
1/2 cup chopped celery
1/4 cup chopped onion
1/2 teaspoon dried dill, or 1 1/2 teaspoons chopped fresh dill
2 tablespoons lemon juice
1 tablespoon mayonnaise
2 tablespoons fat free sour cream
2 ripe avocados
Dill sprigs, optional
Mix the shrimp, celery, onion, 1 tablespoon of the lemon juice, the mayonnaise and the sour cream. Cut the avocados in half and remove the pit. Brush with the remaining tablespoon of lemon juice. Fill the avocado halves with shrimp salad. Garnish with dill sprigs, if desired.
Monday, August 10, 2009
A Special Dinner
Once upon a time when I made a special dinner, I served filet of beef with hollandaise sauce. They were Sid’s favorites and loaded with cholesterol. Now that his doctor has now ordered a low cholesterol diet, our dinners are quite different; my cooking style has changed dramatically. I do not use any hard fats such as shortening, butter or stick margarine; they contain trans fats, saturated fats and/or cholesterol. Since my husband is also a diabetic, I do not use sugar or even honey. Whether you are a diabetic or not, sugars add nothing but empty calories to your diet. I do not list salt in most of my recipes but you may want to add a pinch if your diet allows. (I do use spicy brown mustard in two of the recipes below. It usually contains 50 mg of sodium per teaspoon.)
Instead of being frustrated by what I cannot cook, I try to accept a limited diet as a creative challenge.
Salad with Raspberry Vinaigrette
Radicchio, red onion and red grapes add color to this salad. Radicchio is a type of chicory leaf with red leaves and white veins. It looks a bit like a small head of red cabbage and has a very slightly bitter yet spicy taste. It can be found in the produce section of most major grocery stores.
1 cup shredded lettuce
1/2 cup shredded radicchio
2 slices red onion
1/2 cup red seedless grapes
1/2 cucumber
1/4 cup sliced almonds
Put the lettuce and radicchio in a pretty salad bowl. Divide the red onion into rings and add to the salad. Cut the red grapes in half and add to the bowl. Thinly slice the cucumber and add. Toss the salad and sprinkle with the sliced almonds. Serve with raspberry vinaigrette.
Raspberry Vinaigrette
2 tablespoons vegetable oil
2 tablespoons raspberry vinegar
2 tablespoons water
2 teaspoons (measures-like-sugar) sugar substitute
1 teaspoon spicy brown mustard
several grinds of black pepper
Combine all the ingredients in a small sealable container. Shake vigorously to mix.
Chicken Breasts with Roasted Bell Pepper Salsa
4 boneless, skinless chicken breasts
4 tablespoons lime juice
1 tablespoon spicy brown mustard
4 tablespoons water
4 tablespoons olive oil
Salsa
2 red bell peppers
1 teaspoon dried basil
2 garlic cloves, minced
4 tablespoons chopped onion
1 tablespoon lime juice
2 tablespoons olive oil
Pound the chicken breasts with a meat mallet to flatten and tenderize. Mix the lime juice, mustard, water and olive oil in a sealable plastic bag. Add the chicken breasts and marinate in the refrigerator for least 2 hours, turning occasionally.
Meanwhile make the salsa: Roast the bell peppers under the broiler. Turn occasionally until the skin is blistered and a bit charred all the way around and the flesh is cooked. Set aside for 10 minutes or so to cool and let the skin loosen. Peel the peppers and seed. Coarsely chop the flesh and toss with the basil, garlic, onion, lime juice and olive oil. Set aside.
Preheat the broiler and broil the chicken breasts about 7 inches from the heat for 8 minutes. Turn and baste with some of the marinade and broil another 8-10 minutes or until the breasts are opaque and done.
Serve topped with the roasted pepper mixture.
Microwave Sweet Potatoes
4 medium sweet potatoes
heart-healthy margarine
Measures-like-sugar sweetener (optional)
Cinnamon (optional)
Wash the sweet potatoes and pierce with a fork. Microwave on high about 10 minutes. Let stand 5 minutes to soften. Cut down the center and add a teaspoon or so of margarine. Squeeze gently from the ends to fluff the inside.
If desired, sprinkle with sugar substitute and cinnamon. (I mix the two in a shaker and keep it on hand.)
Parfait of Chocolate Pudding and Vanilla Mousse
You could use sugar-free instant pudding for an easy version. I tried it once but discovered that instant sugar-free pudding has 310 mg of sodium per serving.
1/2 cup measures-like-sugar sweetener
1/3 cup cocoa powder
3 tablespoons cornstarch
2 cups skim milk
1 teaspoon vanilla extract
1/3 cup measures-like-sugar sweetener
1 1/2 tablespoons cornstarch
1 cup skim milk
1/2 teaspoon vanilla extract
1/3 cup pasturized egg whites
Chocolate layer: In a medium saucepan, whisk together the sugar substitute, cocoa and cornstarch. Gradually whisk in 1 cup of the milk until smooth, then whisk in the remaining cup. Set the pan over medium heat and cook, stirring constantly, until the mixture thickens and comes to a boil, about 5 minutes. Continue to whisk and cook for 1 minute. Remove the pan from the heat and add the vanilla. Stir gently until the pudding is smooth. Cool slightly. Fill four parfait glasses or wine glasses about 1/3 full with the chocolate pudding mixture.
Vanilla Mousse: In a small saucepan, whisk together the sugar substitute and cornstarch. Gradually whisk in 1/2 cup of the milk until smooth, then whisk in the remaining milk. Set the pan over medium heat and cook, stirring constantly, until the mixture thickens and comes to a low boil, about 3 minutes. Continue to whisk and cook for 1 minute. Remove the pan from the heat and add the vanilla. Stir gently until the pudding is smooth. Cover and set aside to cool to room temperature.
Just before serving: Beat the egg whites to the stiff peak stage. Fold the vanilla pudding into the egg whites until thoroughly incorporated. Top the parfaits with the vanilla mousse.
Instead of being frustrated by what I cannot cook, I try to accept a limited diet as a creative challenge.
Salad with Raspberry Vinaigrette
Radicchio, red onion and red grapes add color to this salad. Radicchio is a type of chicory leaf with red leaves and white veins. It looks a bit like a small head of red cabbage and has a very slightly bitter yet spicy taste. It can be found in the produce section of most major grocery stores.
1 cup shredded lettuce
1/2 cup shredded radicchio
2 slices red onion
1/2 cup red seedless grapes
1/2 cucumber
1/4 cup sliced almonds
Put the lettuce and radicchio in a pretty salad bowl. Divide the red onion into rings and add to the salad. Cut the red grapes in half and add to the bowl. Thinly slice the cucumber and add. Toss the salad and sprinkle with the sliced almonds. Serve with raspberry vinaigrette.
Raspberry Vinaigrette
2 tablespoons vegetable oil
2 tablespoons raspberry vinegar
2 tablespoons water
2 teaspoons (measures-like-sugar) sugar substitute
1 teaspoon spicy brown mustard
several grinds of black pepper
Combine all the ingredients in a small sealable container. Shake vigorously to mix.
Chicken Breasts with Roasted Bell Pepper Salsa
4 boneless, skinless chicken breasts
4 tablespoons lime juice
1 tablespoon spicy brown mustard
4 tablespoons water
4 tablespoons olive oil
Salsa
2 red bell peppers
1 teaspoon dried basil
2 garlic cloves, minced
4 tablespoons chopped onion
1 tablespoon lime juice
2 tablespoons olive oil
Pound the chicken breasts with a meat mallet to flatten and tenderize. Mix the lime juice, mustard, water and olive oil in a sealable plastic bag. Add the chicken breasts and marinate in the refrigerator for least 2 hours, turning occasionally.
Meanwhile make the salsa: Roast the bell peppers under the broiler. Turn occasionally until the skin is blistered and a bit charred all the way around and the flesh is cooked. Set aside for 10 minutes or so to cool and let the skin loosen. Peel the peppers and seed. Coarsely chop the flesh and toss with the basil, garlic, onion, lime juice and olive oil. Set aside.
Preheat the broiler and broil the chicken breasts about 7 inches from the heat for 8 minutes. Turn and baste with some of the marinade and broil another 8-10 minutes or until the breasts are opaque and done.
Serve topped with the roasted pepper mixture.
Microwave Sweet Potatoes
4 medium sweet potatoes
heart-healthy margarine
Measures-like-sugar sweetener (optional)
Cinnamon (optional)
Wash the sweet potatoes and pierce with a fork. Microwave on high about 10 minutes. Let stand 5 minutes to soften. Cut down the center and add a teaspoon or so of margarine. Squeeze gently from the ends to fluff the inside.
If desired, sprinkle with sugar substitute and cinnamon. (I mix the two in a shaker and keep it on hand.)
Parfait of Chocolate Pudding and Vanilla Mousse
You could use sugar-free instant pudding for an easy version. I tried it once but discovered that instant sugar-free pudding has 310 mg of sodium per serving.
1/2 cup measures-like-sugar sweetener
1/3 cup cocoa powder
3 tablespoons cornstarch
2 cups skim milk
1 teaspoon vanilla extract
1/3 cup measures-like-sugar sweetener
1 1/2 tablespoons cornstarch
1 cup skim milk
1/2 teaspoon vanilla extract
1/3 cup pasturized egg whites
Chocolate layer: In a medium saucepan, whisk together the sugar substitute, cocoa and cornstarch. Gradually whisk in 1 cup of the milk until smooth, then whisk in the remaining cup. Set the pan over medium heat and cook, stirring constantly, until the mixture thickens and comes to a boil, about 5 minutes. Continue to whisk and cook for 1 minute. Remove the pan from the heat and add the vanilla. Stir gently until the pudding is smooth. Cool slightly. Fill four parfait glasses or wine glasses about 1/3 full with the chocolate pudding mixture.
Vanilla Mousse: In a small saucepan, whisk together the sugar substitute and cornstarch. Gradually whisk in 1/2 cup of the milk until smooth, then whisk in the remaining milk. Set the pan over medium heat and cook, stirring constantly, until the mixture thickens and comes to a low boil, about 3 minutes. Continue to whisk and cook for 1 minute. Remove the pan from the heat and add the vanilla. Stir gently until the pudding is smooth. Cover and set aside to cool to room temperature.
Just before serving: Beat the egg whites to the stiff peak stage. Fold the vanilla pudding into the egg whites until thoroughly incorporated. Top the parfaits with the vanilla mousse.
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